TGR's Modified PowerBuilding v2.0

[MrKleen73]

You know you are in the tracking zone when you are weighing your frozen yogurt! Good Job Sir!

 

[Hyde]

This is the kind of attention to detail that lets you stay on track and still love your nutrition!

 

[RegisterJr]

Cycle 1 Period 14 - Chest 2 and Shoulders

BW: 220.4
Calories yesterday: 2966 / 2950
Calories planned today: 2950

Warmup, 2 Sets:
- Over and backs x10 (2 sets)
- Paps x15 (2 sets)
- Banded lat pulls (to body) x10 (2 sets)
- Lat push downs x10 (2 sets)
+ on first round:
- Band tricep extensions x10 (1 set)
- Banded standing press x15 (1 set)

Super D Shoulder Protocol

Dumbbell press, slight incline
5 sets

Dumbbell incline press
4 sets

Dumbbell standing underhand chest raise + banded to failure each set
3 sets

Dumbbell overhead press
4 sets

3 sets, 1m rest
A1. Reverse grip press, slight incline
A2. Front raise, plate

3 sets, 30s rest
B1. Landmine Lateral raises
B2. Incline push-up
Last set decline PU because the pup wanted to play. I let him the first two sets.

3 sets, 30s rest
C1. Lateral raises
C2. Triceps extensions, rope

Fun start to the week!

I forgot my lunch today. No big deal because I’m prepared for emergencies, but I really enjoy my meat and potatoes. Extra yogurt and oatmeal isn’t as fun.

 

[RegisterJr]

You know you are in the tracking zone when you are weighing your frozen yogurt! Good Job Sir!

Track it all. Want a big slice of pizza? Fine. Adjust your calories. It isn’t as fun when I know I’m losing bulk food for the taste of a little grease.

 

[MrKleen73]

Track it all. Want a big slice of pizza? Fine. Adjust your calories. It isn’t as fun when I know I’m losing bulk food for the taste of a little grease.

Yep this is how I am when I am on track. Working my way to that now. Just logged back into my fitness pal for the first time in years.

 

[RegisterJr]

Rest Day

BW: 217.6 (new low)

Calories yesterday: 2901 / 2950
Calories planned today: 2600

Treadmill incline, 35m total, 33m @ 12 incline. Slight quad pump.

Daily dog walk tonight.

 

[MrKleen73]

I bet you are loving seeing the consistent new lows. Doing an awesome job in here!

 

[RegisterJr]

I bet you are loving seeing the consistent new lows. Doing an awesome job in here!

I love seeing almost daily progress for sure!

 

[RegisterJr]

Cycle 1 Period 15 - Lower Deload

BW: 217.0 (new low)

Calories yesterday: 2710 / 2700
Calories planned today: 3250

Warmup, 1 round:
- BW squats x25
- Overandbacks x10
- paps x20
- Banded lat pulls (to body) x10
- Lat pushdowns x10

Front squat, feeder set 145x10

Let extensions
4 sets

Front squat, transformer bar
1 FS, 3-4 sets
145x10
195 x6, 235x 6, 6, 255x 6, 6 (PR)

Leg press / calf raises
4 sets l

Leg curls
4 sets

Leg Extensions
4 sets

Decided to bump calories at the last minute. It’s leg day, we went long today, ANOTHER weight drop, and it’s the second day.

300 extra calories means more froyo!

 

[RegisterJr]

Cycle 1 Period 15, Back

BW: 218.4 (bloat from my 1150c dinner)
Calories yesterday: 3207 / 3250
Calories planned today: 2950

Warmup:, 3 sets
- Over and backs xN
- Paps x N
- Banded lat pulls (to body) xN
- Lat pushdowns xN

One Arm Bb Row
2 feeder sets

Dips
3 sets

Pull-ups
3 sets

One Arm Bb Row
5 sets

Cable rows
Underhand, from floor & waist
4 sets

Stretchers
5 sets

Standing DB curl
3 sets

A1. Incline DB curls
A2. Lat press down
4 sets

 

[RegisterJr]

Duplicate

 

[RegisterJr]

Triplicate

 

[Hyde]

Enjoyed that session so much, you did it 3 times

 

[RegisterJr]

Rest Day

BW: 217.8

Calories yesterday: 2832 / 2950
Calories planned today: …

I hit a major sweet tooth…

 

[RegisterJr]

Cycle 1 Period 15, Deadlift

Singles week

BW: 216.2 (new low)

Calories yesterday: Unknown (3400?)
Calories planned today: 2950

Warmup, 1 round:
- BW squats x25
- Overandbacks x10-20
- paps x20
- Banded lat pulls (to body) x10
- Lat pushdowns x10

Scapular pull-ups
1 set

Leg extensions (x20+)
3 sets

Deadlifts / hammer curls (3 sets)
185x5
235x5
280x3
(+315x3 on singles week)

Deadlift Work sets:
365x5
405x3
450x-, 455x1

SLDL 135x15

Smooth enough pull, beltless, some left in the tank. I almost attempted another one but i did what I needed to do.

Those cookies are packed with fats and calories. Tasty, but not the greatest thing ever. Not for the calories. Despite that, I ate one more today, and will have one more tomorrow. Next time I’ll opt for a slice of pizza instead.

I was very surprised I wasn’t bloated up this morning, but I guess those cookies don’t have much sodium or any other reason to bloat.

Time to get some stuff done, and start preparing for the storm if it comes. It shouldn’t affect us too much anyway.

 

[BennyMagoo79]

Nice pulls mate!!!

 

[RegisterJr]

Nice pulls mate!!!

Thanks!

 

[RegisterJr]

Duplicate.

 

[RegisterJr]

Cycle 1 Period 15, Bench

Singles week

BW: 218.6
Calories Saturday: 3679 / 2950
Calories Yesterday: 2794 / 2700
Calories planned today: 2950

Warmup, 2 Sets:
- Over and backs x10
- Paps x15
- Banded lat pulls (to body)
- Lat pull downs x10
+ on first round:
- Band tricep extensions x10
- Banded standing press x15

Super D Shoulder Protocol

Bench:
Bar x10, 95x5, 10
115, 135, 170x5

Work sets:
220x5
245x3
270 x3 (1+)
—-
245x 4

Slight incline DB bench press:
——PRE FATIGUE W/ BAND each set——
4 sets

A. 3 sets
A1. DB shoulder press
50x8, 45x8, 40x
A2. Dips
15 / 8:/ 7

Chest supported rear delt raises
3 sets

B1. Lateral raises
B2. Light pullaparts
3 sets

Face pulls
3 sets

The cookies and the wife’s idea to buy spare ribs really effected the weekend diet. The ribs are so fatty.

Great one today!

 

[MrKleen73]

I love ribs but often avoid them completely when dieting in any way shape or form. When I do eat them I normally only eat meat and or add in some veggies but try to make that and the next meal low carb. Glad to hear I wasn't the only one adding some goodies in but you did it a bit more responsibly from the looks of it.

 

[RegisterJr]

I love ribs but often avoid them completely when dieting in any way shape or form. When I do eat them I normally only eat meat and or add in some veggies but try to make that and the next meal low carb. Glad to hear I wasn't the only one adding some goodies in but you did it a bit more responsibly from the looks of it.

This rack was unreasonably fatty. I probably over estimated eaten calories, because the fat I weighed I didn’t eat all of. I had some country ribs a few weeks ago, and man, those were worth it. So great.

 

[RegisterJr]

Came home a bit early and decided I was hungry, so I had to earn it.

Cardio, incline treadmill
38 minutes
3x:30, 6x:30, 9x2:00, 12x30, 9x1, 6x1, 3x1, 0x2

Avg HR 145, peaked 158-162 for the upper incline.

400-535 estimated calories burned. Let’s add back 250 of them.

Calories planned today: 3200 (+250)

 

[RegisterJr]

Cycle 1 Period 15, Back 1

BW: 217.4
Calories yesterday: 3443 / 3200
Calories planned today: 2950

Warmup:, 2 sets
- Over and backs xN
- Paps x N
- Banded lat pulls (to body) xN
- Lat pushdowns xN

Meadows Rows OR One Arm Bb Row
1-2 feeder sets

Dips
3 sets

Pull-ups
3 sets

Meadows rows OR One Arm Bb Row
5 sets

Cable rows
Underhand, from floor & waist
4 sets

Stretchers
5 sets

Standing heavy DB curl
3 sets

A1. Incline DB curls
A2. Lat press down
3 sets

I was hit with the munchies after cardio yesterday. Let’s call cardio a wash for the calories.

Maybe cardio later. Maybe not. Probably should prep for the storm.

 

[Hyde]

Good luck with Ian! I keep getting all these emails regarding contingencies for work, as if these vendors have any chance of controlling the potential of a hurricane. It’s just going to run it’s course, and we’ll have to play catch up from there.

 

[RegisterJr]

Cycle 1 Period 15 Squat
Singles week

BW: 216.6

Calories yesterday: 2713 / 2950
Calories planned today: 2950

Warmup, 1 round:
- BW squats x25
- Leg curls 2p xN
- Banded lat pulls (to body) x10
- Lat pushdowns x10
- Overandbacks
- BW squat x10

Transformer low 2-3 Squats:
(Use pin 28)
150x5
195x5
235x3 (x5 on singles day)

Work Sets:
+ Belt
290x5
320x3
355x1

380x 2 *

SLDL:
DB’s 50/60/70/80 x10-15
4 sets

* let’s call this a weight loss PR, and a transformer PR. I had more in me for singles, but the wife was up stressing about the storm.

Headed in for a short shift, then one more trip of packing before having to stay at the office during the storm. I’m hoping I get one more night at home, but doubtful.

 

[RegisterJr]

Ah, first time doing singles with a belt in a LONG time. That’s why.

 

[Hyde]

Good luck with work & everything! We’ve talked about living in Florida at some point a lot, so I’m always curious to hear about how people deal with the storms and what realistically usually happens.

 

[RegisterJr]

Good luck with work & everything! We’ve talked about living in Florida at some point a lot, so I’m always curious to hear about how people deal with the storms and what realistically usually happens.

I’ll start by saying we are fortunate and miss many major storms. This one is a bit different, but luckily I’m not taking a direct hit. I appreciate the kind words I’ll share any fun stories.

 

[MrKleen73]

Good luck with work & everything! We’ve talked about living in Florida at some point a lot, so I’m always curious to hear about how people deal with the storms and what realistically usually happens.

I have a lot of family in the Lakeland, and Orlando areas. They kind of just ride things out, only board up if it is a 4 or higher. It seems they deal with about the same thing we do here in Houston when getting hit but a lot more often. Normally a bit of clean up, some down limbs, and some debris that far inland. However you get into the Keys or right by the gulf or Atlantic and things heat up a bit. It really depends on where you are in the state. Most of the time unless you get smacked with a tornado the risk is flooding or power outages. The rest your average home can hold up to.

 

[RegisterJr]

I have a lot of family in the Lakeland, and Orlando areas. They kind of just ride things out, only board up if it is a 4 or higher. It seems they deal with about the same thing we do here in Houston when getting hit but a lot more often. Normally a bit of clean up, some down limbs, and some debris that far inland. However you get into the Keys or right by the gulf or Atlantic and things heat up a bit. It really depends on where you are in the state. Most of the time unless you get smacked with a tornado the risk is flooding or power outages. The rest your average home can hold up to.

This exactly. My mom is a block off the Atlantic and never evacuates. Our biggest concern is just what you said; tornadoes, flooding, and power loss. The latter two always happen, but often after the storm has passed.

 

[RegisterJr]

Cycle 1 Period 15, OHP

BW: 216.2 (matches my low)

Calories yesterday: 2967 / 2950
Calories planned today: 2950

Warmup, 3 sets:
- PAPs
- Facepulls
- Banded lat pulls (to body) x10
- Lat pushdowns x10
- Tricep pushdowns

Pull-ups
1 set
x8

OHP:
45x10
70, 85 x5
100x5

OHP Work sets:
135x5
150x3
165x 1

95x12

AA, 4 sets:
AA1. DB OHP

AA2. SS/ Banded tricep press-pullaparts

2 sets:
A1. Rope tricep pressdown
A2. Landmine rear Delt raises
A3. Facepulls, banded

Pullaparts 3 sets

Power is still on and bridges are open, so I got one more in. I need to shower while I still have the chance.

Headed in to work in about an hour. Looks like it will stay south and east of us. I’ll still have to work, but damage should be limited.

For work, I packed cold coffee, protein powder, milk, Greek yogurt, chicken, oats, and many fruits and a couple of fruit snacks. I will have what I need to keep my diet clean so long as I don’t get tempted by others or boredom.

This was a good workout. Let’s rest a couple of days.

 

[Hyde]

Stick to the plan! You have built the habit of success, so keep practicing it!

 

[RegisterJr]

Rest Day

BW: 215.6 (new low)

Calories yesterday: 2986 / 2950

Calories planned today: 2750

Dog walk earlier
Bike ride later

Stick to the plan! You have built the habit of success, so keep practicing it!

Sticking to the plan.

 

[Hyde]

PR BAYBAYYYYY! Nicely done

 

[MrKleen73]

Awesome work Man! Setting examples and body weight PR's!!!

 

[RegisterJr]

PR BAYBAYYYYY! Nicely done

Awesome work Man! Setting examples and body weight PR's!!!

Thanks for the constant support and motivation!

 

[RegisterJr]

Unknown if rest day…

BW: 215.8

Calories yesterday: 2770 / 2750
Calories planned today: 2700-2950

I may stay with another rest or I may do something light. I’m not sure. Yard work likely.

I have some pain/tightness in my right shoulder blade near my spine. I’m pretty sure it’s sleep related, as it’s worse at night and in the morning - but, I think it showed up after my last deadlift day.

I’ve been working the knots out and hope it’s temporary.

 

[MrKleen73]

Yeah hopefully something just got a little irritated and clears up with the rest.

 

[RegisterJr]

Cycle 1 Period 15 - Chest 2 and Shoulders

BW: 217

Calories yesterday: 2627 / 2700
257 P - 234 C - 69 F

Calories planned today: 2950

Warmup, 2 Sets:
- Over and backs x10 (2 sets)
- Paps x15 (2 sets)
- Banded lat pulls (to body) x10 (2 sets)
- Lat push downs x10 (2 sets)
+ on first round:
- Band tricep extensions x10 (1 set)
- Banded standing press x15 (1 set)

Super D Shoulder Protocol

Alternate:

Dumbbell press, slight incline
5 sets

Dumbbell incline press
4 sets

Dumbbell standing underhand chest raise + banded to failure each set
3 sets (+1 FS)

Dumbbell overhead press
4 sets

3 sets, 1m rest
A2. Front raise, plate
B2. Incline push-up

3 sets, 1m rest
C1. Lateral raises
C2. Triceps extensions, neutral grip

Banded triceps extension xFailure
3 sets

1:10:00

I have some shoulder imbalance and supraspinatus issues I’ll post later about. Nothing new, just unresolved.

A changed my pre carbs to oatmeal fig bars from craisins. They are so tasty

My wife has been very supportive of my exercise journey. She helps meal prep and has changed much of our normal foods to support my choices (adding butter and stuff only to hers).

BUT

there comes a point where it starts to effect her insecurities. All other things the same, when I get a certain amount lean, it starts causing issues. It happened in 2013-2014, and is coming up again now. I am not as lean as I was then, but I’m very close, and significantly larger muscle definition. She despises me measuring food (now, not months ago when I was obese), and now 5 days a week (when she’s still sleeping) is too much gym time for her - In our back yard, in the gym she helped me build.

I’m no where near competition-type prep. Just up early to work out and measuring foods. I’ve prepped food every week for over 10 years, so that’s not new.

Anyone ever experience anything similar? If communication doesn’t work, how else do you address it and deal with it? I have been asked to add more body fat, and I won’t even consider that anymore.

 

[RegisterJr]

Yeah hopefully something just got a little irritated and clears up with the rest.

Much better, thank you. I just needed a couple of rests, back to back.

 

[RegisterJr]

Going to give this one a shot. It was recommended on another post.

 

[Hyde]

My wife has been very supportive of my exercise journey. She helps meal prep and has changed much of our normal foods to support my choices (adding butter and stuff only to hers).

BUT

there comes a point where it starts to effect her insecurities. All other things the same, when I get a certain amount lean, it starts causing issues. It happened in 2013-2014, and is coming up again now. I am not as lean as I was then, but I’m very close, and significantly larger muscle definition. She despises me measuring food (now, not months ago when I was obese), and now 5 days a week (when she’s still sleeping) is too much gym time for her - In our back yard, in the gym she helped me build.

I’m no where near competition-type prep. Just up early to work out and measuring foods. I’ve prepped food every week for over 10 years, so that’s not new.

Anyone ever experience anything similar? If communication doesn’t work, how else do you address it and deal with it? I have been asked to add more body fat, and I won’t even consider that anymore.

Yup. My wife will tell you honestly that she prefers a leaner muscular physique, and same for on me, all things being equal, but whenever I have been leaner she got very insecure about it (even when she was equally as lean or leaner).

It’s because they fear to see you as more marketable; other women on the prowl tend to give more attention to men who are in better shape, and being in better shape makes you naturally more confident. And it has nothing to do with your actions; you can avoid eye contact with other women, ignore speaking to them, train at home, make yourself a hermit besides being out with her…but you can’t change the irrational fear/jealousy that another female, say a server at a restaurant, could find you very attractive.

You can’t logically argue with irrational deep fears. And she’s not a bad person for loving you & wanting to do whatever it takes to keep you, it’s just that obviously discouraging optimal physical health isn’t the right way to go about that.

You have to ignore her, be able to silently plod ahead without her support, and just continually show her she’s your wife, she’s on the pedestal, and you aren’t going anywhere. I do believe she will adjust, but you will likely get more pushback and sabotage long before you reach your goals. You just have to be stoic.

 

[SkRaw85]

Cycle 1 Period 15 - Chest 2 and Shoulders

BW: 217

Calories yesterday: 2627 / 2700
257 P - 234 C - 69 F

Calories planned today: 2950

Warmup, 2 Sets:
- Over and backs x10 (2 sets)
- Paps x15 (2 sets)
- Banded lat pulls (to body) x10 (2 sets)
- Lat push downs x10 (2 sets)
+ on first round:
- Band tricep extensions x10 (1 set)
- Banded standing press x15 (1 set)

Super D Shoulder Protocol

Alternate:

Dumbbell press, slight incline
5 sets

Dumbbell incline press
4 sets

Dumbbell standing underhand chest raise + banded to failure each set
3 sets (+1 FS)

Dumbbell overhead press
4 sets

3 sets, 1m rest
A2. Front raise, plate
B2. Incline push-up

3 sets, 1m rest
C1. Lateral raises
C2. Triceps extensions, neutral grip

Banded triceps extension xFailure
3 sets

1:10:00

I have some shoulder imbalance and supraspinatus issues I’ll post later about. Nothing new, just unresolved.

A changed my pre carbs to oatmeal fig bars from craisins. They are so tasty

My wife has been very supportive of my exercise journey. She helps meal prep and has changed much of our normal foods to support my choices (adding butter and stuff only to hers).

BUT

there comes a point where it starts to effect her insecurities. All other things the same, when I get a certain amount lean, it starts causing issues. It happened in 2013-2014, and is coming up again now. I am not as lean as I was then, but I’m very close, and significantly larger muscle definition. She despises me measuring food (now, not months ago when I was obese), and now 5 days a week (when she’s still sleeping) is too much gym time for her - In our back yard, in the gym she helped me build.

I’m no where near competition-type prep. Just up early to work out and measuring foods. I’ve prepped food every week for over 10 years, so that’s not new.

Anyone ever experience anything similar? If communication doesn’t work, how else do you address it and deal with it? I have been asked to add more body fat, and I won’t even consider that anymore.

I’ve experienced similar. However, the wife loves it when the trest is flowing and I’m sitting in the 240’s. Not fat just a large and strong human lol. Maybe have a sit down with her and address your feelings for her and reassurance. Open and honest communication goes a long way in a relationship

 

[RegisterJr]

You have to ignore her, be able to silently plod ahead without her support, and just continually show her she’s your wife, she’s on the pedestal, and you aren’t going anywhere. I do believe she will adjust, but you will likely get more pushback and sabotage long before you reach your goals. You just have to be stoic.

The sabotage…. One day a couple of months ago she was angry I wouldn’t order pizza at a restaurant. Another time, she was pushing butter into all the food prep. I just stopped eating whatever had butter in out.

I don’t like the recent attitude, for sure. I appreciate the feedback. It helps some knowing I’m not the only one, and helps to think she’ll get over it. Thanks.

I’ve experienced similar. However, the wife loves it when the trest is flowing and I’m sitting in the 240’s. Not fat just a large and strong human lol. Maybe have a sit down with her and address your feelings for her and reassurance. Open and honest communication goes a long way in a relationship

BAF would be nice… one step at a time lol.

I’ve tried the talk several times. It gets nowhere. I can’t get to admit why it’s a big deal, and when I try, it turns into something else. I appreciate it too.

I’ll just hold out and hope she comes around. The alternative isn’t in my book, and neither is going back to an unhealthy lifestyle.

Thanks to you both. It helps.

 

[MrKleen73]

I remember discussing this very thing happening with my wife in one of my logs a good while back, and then you and I talked about it for a bit because you were going through it or had. Best thing you can do is just show her how amazing you think she is, flirt with her and compliment her every day, and be very affectionate. The more secure she feels in your adoration for her the less likely she is to feel threatened by all the extra attention (competition) she know is coming with your physique improvements.

 

[RegisterJr]

Cycle 1 Period 15 - Lower 2

BW: 215.6 (matches low)

Calories yesterday: 3051 / 2950
231 P / 307 C / 99 F

Calories planned today: 2950

Warmup, 1 round:
- BW squats x25
- Overandbacks x10
- paps x20
- Banded lat pulls (to body) x10
- Lat pushdowns x10

Front squat, feeder set 145x10

Let extensions OR Leg Curls
4 sets

Front squat, transformer bar
1 FS, 3-4 sets
145x5
195x5, 235x5, 255x8 (+2 PR)
(+B) 275x 8 (PR), 295x 3 (PR, RPE 8.5)


A. 4 sets
A1. SLDL
50, 60, 70, 80 x12
A2. Transformer Goodmorningd (Hinge-4) 2sets GM

Leg curls
4 sets

Leg Extensions
4 sets (w/ pause-holds)

I had to stop the good mornings. I was soaked with sweat, and the cover of the transformer bar was sliding off my back. Rerack was tough.

Great session this morning, and great cool weather. It’s nice once I warm up enough to strip the hoodie. But then the sweat happens.

 

[RegisterJr]

I remember discussing this very thing happening with my wife in one of my logs a good while back, and then you and I talked about it for a bit because you were going through it or had. Best thing you can do is just show her how amazing you think she is, flirt with her and compliment her every day, and be very affectionate. The more secure she feels in your adoration for her the less likely she is to feel threatened by all the extra attention (competition) she know is coming with your physique improvements.

I guess I didn’t remember that I was sharing it in other logs, I just knew I didn’t share it in mine. Thank you for the reminder that I’m not the only one.

The (not so) normal balancing started back last night.

Hopefully these become fewer and fewer over time.

 

[MrKleen73]

I guess I didn’t remember that I was sharing it in other logs, I just knew I didn’t share it in mine. Thank you for the reminder that I’m not the only one.

The (not so) normal balancing started back last night.

Hopefully these become fewer and fewer over time.

I mentioned it happening to me in my log and we discussed via PM if I remember correctly.

 

[RegisterJr]

I’ve been steady at 2950 calories / day since August 5 with several recent jumps over the weekends, but still maintaining roughly -4 lbs. month.

It’s time for another jump. Upping +100 to 3050 on training days. I don’t think I’ll start tonight since I have the meal planned already, and I don’t know how much it would help. I like calorie jumps!

 

[RegisterJr]

I mentioned it happening to me in my log and we discussed via PM if I remember correctly.

So for you, had it improved greatly? A little? Is it reoccurring, etc.?

Things are balancing back for now, but the pattern is that it resurrects in 1-4 weeks.