TGR's Modified PowerBuilding v2.0

[MrKleen73]

Also congrats on the new low and the PR on Dips!

 

[RegisterJr]

Don't forget your body tries to hold on to water as you lose weight in an effort to create homeostasis. Once it realizes you aren't going to stop it will let go of the water it was holding quickly. So this could simply be the fruits of the work over the last 3 weeks showing at once. I am sure stress may also be a factor but doubt dehydration is the issue. Also increasing water above normal could simply result in more water loss. Your body tends to hold water under the skin or anywhere it can when not getting enough, not let it all go. Then tends to let it go a lot when you are taking in a surplus.

Whoa. Great wealth of knowledge here, thank you!

 

[Hyde]

One thing you can be sure of: fat loss isn’t truly linear, but staying the course consistently like you have been is THE way to make it happen.

Again, congrats on staying persistent!

 

[RegisterJr]

Cycle 1 Period 18, Deadlift

Singles week (end of)

BW: 210.4

Calories yesterday: 3211 / 3110
226 P / 383 C / 72 F

Calories planned today: 3110

- 7 day averages: 3032 calories, 218 Pro

Warmup, 1 round:
- BW squats x25
- Pendulum swings
- Overandbacks x10-20
- paps x20
- Banded lat pulls (to body) x10
- Lat pushdowns x10
- External rotations (both)
- Can raises (both)

Scapular pull-ups
1 set, + dead hang

Leg press
2 warmup sets

Leg extensions (x20+)
3 sets

Deadlifts
185x5
235x5
285x3
(+315x3 on singles week)

Deadlift Work sets:
375 x5
415 x3
460 x1

Normally I would do more leg or back work after deadlifts, but I’ve increased leg work already and could use the break.

Dog walk incoming. Homework. Chores. No damages from the storm again (stayed west, but the wind was unbelievable)

Lost power all day yesterday so we soaped up and dove in the freezing pool.

 

[MrKleen73]

Good looking workout and man your dog has grown into a good looking lil fella! I remember him as a pup. Yeah, yeah yeah, I know "They don't stay that way Chris..."

 

[Hyde]

Good looking workout and man your dog has grown into a good looking lil fella! I remember him as a pup. Yeah, yeah yeah, I know "They don't stay that way Chris..."

A neighbor was walking by with a puppy while we were playing with my son outside the other night. The puppy started licking my son and his shirt rode up, and he started giggling and poking his belly out so the puppy would keep licking it

It was so darn cute, but I had to remember neither of them is going to stay that way!

 

[MrKleen73]

That would have been awesome to catch on video for later.

 

[RegisterJr]

ARMS

BW: 209.4

Calories yesterday: 3285 / 3110
242 P / 469 C / 52 F

Calories planned today: 3110
- 7 day averages: 3067 calories, 222 Pro

Warmup, 2 rounds:
- Overandbacks
- Pullaparts
- Standing lat pulls
- Band tricep extensions
- Band hammer curls
- External rotations

Rope extensions
3 sets, warmup

Dips
4 sets
x28, 16, 15, 15

Cross-body hammer curls
3 sets

4 sets
A1. Heavy DB curls
A2. Standing cross body cable extension
(Target the short head)

4 sets
B1. Barbell curls
B2. Reverse grip tricep extensions , cable

3 sets:
C1. Banded reverse grip extensions with pullaparts
C2. Reverse grip curls

 

[RegisterJr]

Cycle 1 Period 19, OHP
Triples Week

BW: 212.0 (bloat)

Calories yesterday: 4241 / 3110
261 P / 582 C / 107 F

Calories planned today: 3110
- 7 day averages: 3297 cals, 229 P

Thoracic openers:
x10

Shoulder activation:

Bethany Flores on Instagram: "Upperbody mobility and activation 💪🏽💪🏽🔥🔥 #athome #dips #iso #isholds #hold #upperbody #lifts #prone #pronelift #floor #ontheground #ground #lifting #mobility #activation #warmup #warmupideas #ideas #try #tryitout #thoracic #thoracicmobility #move #movement #fitchicks #fitnessgirls #girlswithmuscle #journey #fitnessjourney"

6,088 likes, 63 comments - bethanycf on May 12, 2022: "Upperbody mobility and activation 💪🏽💪🏽🔥🔥 #athome #dips #iso #isholds #hold #upperbody #lifts #prone #pronelift #floor ..."

www.instagram.com

Warmup, 2 sets:
- External rotations
- Facepulls
- Banded lat pulls (to body)
- Lat pushdowns
- Tricep pushdowns
- Scap pull-ups (during rest, as needed)

Supraspinatus raises:
-Full can
-Empty can
-Prone Y raises

Pull-ups
1/2 set
x4

^^ a couple more steps probably would have been ok.

Dips
FS x6, 1 set x 20

OHP:
45x5, 5
75, 90 x5
105x3

OHP Work sets:
135x3
135x3
135x 5

^^ Didn’t progress past 135 because who wants to fail? These felt ok.

120 3x5

Superset A. 4 sets
- A1. Push-ups
- A2. Incline bench DB chest raise

Supraspinatus raises:
-Full can
-Empty can
-Prone Y raises
-Chest-supported rear Delt raises

4 sets:
B1. Lateral raise
B2. Spidercrawls (3 series each)
B3. Facepulls

2 sets:
C1. Pullaparts
C2. chest supported rear Delt raises
C3. Open can raises

Notes:

A huge caloric increase I didn’t plan for. I started snacking and everything just felt oh-so-right.

I’m bloated and gassy, but macros on point. The diet game is down.

Goals: 50c / 20f / 30% p
Actual: 54 / 22 / 24%

I try and stop protein at my bodyweight, so everything else tends to take the increase.

The carb pump is unreal.

Shoulder feels sturdier than I can remember. Last barbell OHP day was the day I knew something was wrong with it. Progress.

 

[SkRaw85]

Pretty incredible year to date for you and well earned. Keep grinding man

 

[RegisterJr]

Pretty incredible year to date for you and well earned. Keep grinding man

Thank you!

 

[RegisterJr]

Rest day

BW: 210.4

Calories yesterday: 3054 / 3110
228 P / 316 C / 103 F

Calories planned today: 2500

- 7 day averages: 3258 calls, 233 P

Worst night of sleep that I can remember. Stress had me up every hour.

My bloat should drop off after today so long as I stick to my calories, +/- 250 or so.

 

[RegisterJr]

MyFitnessPal added *timestamps* to their meal tracking.

I’m not saying it was my idea, but I did email them 2-4 months ago with the suggestion.

Also, to add checkboxes next to the meals, because we all preplan, so it would be nice to check the food off as we go. Maybe we will see that next.

 

[MrKleen73]

I often save things as a meal so I can just go pick it from the meal section.

 

[RegisterJr]

I often save things as a meal so I can just go pick it from the meal section.

The meal settings are awesome. Especially for carbs like rice and pasta, where water retention effects the overall weight of the serving.

My wife despises the app, though

 

[RegisterJr]

Cycle 1 Period 19 Squat

Triples week

BW: 209.4

Calories yesterday: 2767 / 2500
260 P / 343 C / 45 F

Calories planned today: 3110

- 7 day averages: 3284 cals, 246 P

Warmup, 1 round:
- BW squats x25
- Leg curls 2p xN
- Pendulums
- Overandbacks
- Shoulder circle crossovers
- BW squat x10
- External rotations

Scap pull-ups
1 set

Added with squats:
- Crossbody shoulder stretches
- External rotations (both)
- Banded shoulder mobility

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

Work Sets:
290x3
325x3

Various BW PRs:
355x 3
355x 6
355x 4

285 x 3

SLDL:
DB’s
3 sets, issues with the adjustable DBs
70/70/90/X

Leg extensions:
2 sets

Leg curls
3 sets

Making strides. Squat day is again my favorite.

Shoulder feels sturdy!

A shirt, as opposed to a tank, gives much better control for the pad on the transformer bar.

My calories weren’t necessarily high yesterday, I just aimed lower than normal. I ended up adding in more yogurt and blueberries than I had planned.

And of course, 50g more froyo. Stress eating.

 

[RegisterJr]

Cycle 1 Period 19, Bench
Triples week

BW: 208.6

Calories Yesterday: 3107 / 3110
257 P / 393 C / 62 F

Calories planned today: 3110
- 7 day averages: 3228 calories, 245 pro

Warmup, 1 Sets
- Pendulum swings
- Over and backs x10
- *external stretches
- Paps x15
- Banded lat pulls (to body)
- Lat pull downs x10
- External rotations
- Shoulder circle crossovers

- Band tricep extensions x10
- Banded standing press x15

Super D Shoulder Protocol

Scap pull-ups
1 set

Bench:

Bar x10
95x10
115, 145 x5
175x3

Work sets:
215x3
240x3
270x 1 (shoulder issue)
270x 1

225 x 3, 3, 3

AA.1. 4 sets
️Slight incline DB bench press:
50/60/70/60 x15, 15, 6,
——PRE FATIGUE W/ BAND——
AA2. Banded tricep Extension

Incline bench chest DB raise/fly
4 sets

Superset A, 4 sets:
Lateral raises
/ Tricep extensions

Notes:

I need to work on hand placement during bench. The closer grip effects my shoulder more negatively. I think I noticed this once a long time ago.

Today is day zero. I’ll explain later.

 

[RegisterJr]

I am pretty sure my job is safe. The good guy won this round.

Day zero is over. Tomorrow starts a new beginning with new challenges and new opportunities.

We celebrate with wings and a slight calorie increase.

 

[Hyde]

So is this day zero of your job situation? Like new management or position?

 

[SkRaw85]

 

[RegisterJr]

So is this day zero of your job situation? Like new management or position?

Maybe both.

 

[RegisterJr]

Cycle 1 Period 19, Back v2

BW: 208.0

Calories yesterday: 4071 / 3110
295 P / 383 C / 153 F

Calories planned today: 2910
- 7 day averages: 3390 calls, 252 P

Warmup:, 2 sets
- Over and backs x10
- Paps x12
- Banded lat pulls (to body) x10
- Scap pull and flex/hold x1
- External rotations
- Forced external rotations

Dips
3 sets
x30, 25, 20

Pull-ups, + final negative
4 sets
Wide x7, 6, 6, 6

Dumbbell row
4 sets
80 x10, 10; 90x10, 12

Pull down variation
Wide
4 sets

Stretchers
5 sets

Cable wide low-row
3 sets

Lat press downs
Work to a tough 8 (RPE 8)
3 sets

I just went through the motions today. I was hoping I’d sleep in, but since I couldn’t, I got up to burn some of last nights meal.

Appt w/ doc this morning to discuss bloodwork. Hopefully coming off of statins.

 

[BennyMagoo79]

Cycle 1 Period 19, Bench
Triples week

BW: 208.6

Calories Yesterday: 3107 / 3110
257 P / 393 C / 62 F

Calories planned today: 3110
- 7 day averages: 3228 calories, 245 pro

Warmup, 1 Sets
- Pendulum swings
- Over and backs x10
- *external stretches
- Paps x15
- Banded lat pulls (to body)
- Lat pull downs x10
- External rotations
- Shoulder circle crossovers

- Band tricep extensions x10
- Banded standing press x15

Super D Shoulder Protocol

Scap pull-ups
1 set

Bench:

Bar x10
95x10
115, 145 x5
175x3

Work sets:
215x3
240x3
270x 1 (shoulder issue)
270x 1

225 x 3, 3, 3

AA.1. 4 sets
️Slight incline DB bench press:
50/60/70/60 x15, 15, 6,
——PRE FATIGUE W/ BAND——
AA2. Banded tricep Extension

Incline bench chest DB raise/fly
4 sets

Superset A, 4 sets:
Lateral raises
/ Tricep extensions

Notes:

I need to work on hand placement during bench. The closer grip effects my shoulder more negatively. I think I noticed this once a long time ago.

Today is day zero. I’ll explain later.

Same with me. Close grip bench destroys my r shoulder over time, and 1inch makes the difference with standard bench.

 

[RegisterJr]

Small trip just outside of town for my sons wedding. I tried to maintain my diet as much as I could with very little prep. My goal was to hit protein and limit calories, of course.

I could have done better, but who cares, right?

Thursday:
Workout recorded, travel to Ga

3179 / 2910 calories
274 p / 372 c / 74 f

Friday:
Homework & Dinner Rehearsal
1 mile dog walk

3339 calories
242 p / 352 c / 115 f

Saturday:
Homework and Wedding Day
1 mile dog walk

3560+ calories
+ various healthy finger foods
+ alcohol : whiskey, wine

(guessing 4200)

300 + p / 330 + c / 115 + f

I went 216 days without a drink before last night. I thought Crown was going to be my breaker and I was thinking it would be either Christmas, anniversary, or 1 year without alcohol - but the groom chose Jim Beam. The bride chose a lemon drop. My wife chose wine.

A decent trip.

I’m looking forward to getting back into the gym.

 

[Hyde]

Congratulations to your son, and on your growing family!

If ever there was a life reason to celebrate, that’s certainly one to indulge with loved ones.

Moderation is key - cake, alcohol, fried foods only become health concerns with routine use! Treat them like special treat foods and you will be just fine.

 

[SkRaw85]

Fun trip! Congrats to the fam

 

[RegisterJr]

Cycle 1 Period 19, Back 3

BW: 211.4

Calories Yesterday: 2831 / 2700
294 P / 274 C / 67 F

Calories planned today: 3110
- 7 day averages: 3264 calories, 275 pro

Pendulum Swings

Warmup:, 1 set
- Over and backs xN
- Paps x N
- Banded lat pulls (to body) xN
- External rotations
- Can raises (opened and closed)
- Shoulder stretch, cross body
- Lat / shoulder stretches

Scap pull-ups
1 set

One Arm Bb Row
1-2 feeder sets
x1

Dips
3 sets
x 20, 30, 23 (volume pr?)

Pull-ups
3 sets
x6, 5, 6

One Arm Bb Row
5 sets

Cable rows
Underhand, from floor & waist
5 sets

Stretchers
5 sets

Whew. I was crickety this morning. It took me a bit to get going.

 

[MrKleen73]

Congrats on Day Zero, and your son's marriage! You definitely deserved a celebration!

 

[RegisterJr]

Congratulations to your son, and on your growing family!

If ever there was a life reason to celebrate, that’s certainly one to indulge with loved ones.

Moderation is key - cake, alcohol, fried foods only become health concerns with routine use! Treat them like special treat foods and you will be just fine.

Fun trip! Congrats to the fam

Congrats on Day Zero, and your son's marriage! You definitely deserved a celebration!

Thank you all for the supportive words!

 

[RegisterJr]

In my haste to relish in my recent woes, I failed to mention that I am now off statins.

This is a huge victory for me. One of the primary reasons I made the recent changes initially.

 

[Hyde]

In my haste to relish in my recent woes, I failed to mention that I am now off statins.

This is a huge victory for me. One of the primary reasons I made the recent changes initially.

That’s great. Expect more gains in coming months; statins are tough on muscle.

 

[RegisterJr]

Cycle 1 Period 19 - Chest 2 and Triceps

BW: 208.6

Calories yesterday: 3001 / 3110
261 P - 416 C - 43 F
- 7 day averages: 3298 calories, 275 P

Calories planned today: 3110

Warmup, 1 Sets:
- Over and backs x10 (2 sets)
- Shoulder cross body stretches
- Paps x15 (2 sets)
- Banded lat pulls (to body) x10 (2 sets)
- Lat push downs x10 (2 sets)

- Band tricep extensions x10 (1 set)
- Banded standing press x15 (1 set)

- External rotations (both)
- Can raises (both)
- Broom stick forced external pushes

Super D Shoulder Protocol

Scap pull-ups
1 set

Dips
3 sets
x44: (PR)
x20, 14

Dumbbell press, slight incline
5 sets

Barbell press, work on grip width and form
FS, 4 sets x10

Dumbbell incline press
4 sets

Dumbbell standing underhand chest raise + chest-flex-tool
3 sets

Dumbbell overhead press
1 set (going to do shoulders tomorrow)

5 sets -
A1. Banded tricep extension, underhand
A2. JM cable pressdown

I think im a day away from a new BW low. Maybe two.

This one was fun. The new chest tool is nice and is the fly attachment I’ve missed.

 

[MrKleen73]

What was the chest tool? I had one of those springs things with handles on each end for a while until someone walked off with it. That thing really made for some amazing contractions.

 

[BennyMagoo79]

Congratulations for your son’s wedding mate!
Things are on the up and up!

 

[RegisterJr]

What was the chest tool? I had one of those springs things with handles on each end for a while until someone walked off with it. That thing really made for some amazing contractions.

This^^

Someone recommended it and it was cheap enough to say “why not?” It was worth the price for sure.

Is it similar to what you had?

Congratulations for your son’s wedding mate!
Things are on the up and up!

Thank you! I really can’t, and shouldn’t, complain.

 

[RegisterJr]

Cycle 1 Period 19, OHP

Second pressing day

BW: 207.4 (matched low)

Calories yesterday: 3109 / 3110
250 P / 413 C / 60 F

Calories planned today: 3110
- 7 day averages: 3298 cals, 274 P

Thoracic openers:
x10

Shoulder activation:

Bethany Flores on Instagram: "Upperbody mobility and activation 💪🏽💪🏽🔥🔥 #athome #dips #iso #isholds #hold #upperbody #lifts #prone #pronelift #floor #ontheground #ground #lifting #mobility #activation #warmup #warmupideas #ideas #try #tryitout #thoracic #thoracicmobility #move #movement #fitchicks #fitnessgirls #girlswithmuscle #journey #fitnessjourney"

6,088 likes, 63 comments - bethanycf on May 12, 2022: "Upperbody mobility and activation 💪🏽💪🏽🔥🔥 #athome #dips #iso #isholds #hold #upperbody #lifts #prone #pronelift #floor ..."

www.instagram.com

Warmup, 1 sets:
- External rotations
- Facepulls
- Banded lat pulls (to body)
- Lat pushdowns
- Tricep pushdowns
- Scap pull-ups

Supraspinatus raises:
-Full can
-Empty can
-Prone Y raises

Pull-ups
1/2 - 1 set
x 10

Yukon OHP:
50x8
80, 95 x5
110x5
140 x 1
120 x 5
120 x 5
120 x 5

Bradford Presses - Yukon Bar
4 sets :
70x10, 10, 10, 6

^ thanks @SkRaw85

DB OHP (3 sets on 5’s week)
4 sets
2 standard, 1 probe, 1 Arnold

Supraspinatus raises:
-Full can
-Empty can

4 sets:
B1. Lateral raise
B2. Spidercrawls (3 series each)
B3. Rope lat push downs

2 sets:
C1. Pullaparts
C2. chest supported rear Delt raises OR Swings
C3. Closed can raises

Notes:

Another fun one.

I’ve seen great progress in dips, squats, and pull-ups the last 8 weeks.

My quads have seen the most growth by far. My lats a very close second, but I’ve worked on them hard for 12-15 weeks.

Im going to change up my routine and séparer chest from shoulders for one day, then combined for another.

My goal is to do chest, shoulders, and legs twice a week. “Week” is relative, so it will probably be an 8-9 day split. Maybe I can get some more development before my cut is over. I think it’s looking more like February or March before that time. Maybe I’ll see 190 or less.

Not in this order:

Chest presses
Shoulder presses
Chest & shoulder presses
Legs, back squat
Legs, front squat (maybe DL)
Back

 

[MrKleen73]

View attachment 225181

This^^

Someone recommended it and it was cheap enough to say “why not?” It was worth the price for sure.

Is it similar to what you had?



Thank you! I really can’t, and shouldn’t, complain.

That looks like it would be the car wheel and tire new version compared to the wagon wheel version I had but that the effects are probably very similar. Although I would also use it to pump up my biceps since it is just a spring and bending it is all that is needed for some nice resistance. Also pretty good for forearms because you have to have the wrist strength to bend it into position in the first place.

 

[Hyde]

Nice dip PR! New layout sounds like it will serve your goals well. Excited to see your progress in the coming months keep rolling on!

 

[RegisterJr]

Likely rest day and Happy Thanksgiving!

BW: 206.8 New Low

Calories yesterday: 3112 / 3110
231 P / 437 C / 55 F

Calories planned today: —-

Undecided, likely limited. No major plans, but I’m open to splurging. I’d rather delay splurging to tomorrow after I do legs and deadlifts.

- 7 day averages: 3160 calories, 265 Pro

Nice dip PR! New layout sounds like it will serve your goals well. Excited to see your progress in the coming months keep rolling on!

Thanks! I think it will serve me well!

 

[SkRaw85]

Happy thanksgiving! How did those Bradfords feel with the Yukon bar?

 

[RegisterJr]

Happy thanksgiving! How did those Bradfords feel with the Yukon bar?

If I answered this morning, I’d have said they were a nice change up and weakened me quickly. Tonight, I have DOMs I haven’t felt in my shoulders in a while

 

[RegisterJr]

Cycle 1 Period 19, Deadlift

Triples week

BW: 209.0

Calories yesterday: 3827 /
(+/- ?)
216 P / 420 C / 148 F

Calories planned today: 3110 - 3600*
*Im allowing room if that’s where it leads me. I’ll still try for the larger deficit.

- 7 day averages: 3254 calories, 257 P

Warmup, 1 round:
- BW squats x25
- Pendulum swings
- Overandbacks x10-20
- paps x20
- Banded lat pulls (to body) x10
- Lat pushdowns x10
- External rotations (both)
- Can raises (both)

Scapular pull-ups
1 set, + dead hang

Leg press OR Front Squat
2 warmup sets

Leg extensions (x20+)
3 sets

Deadlifts
200x5
245x5
290x3
315x3

Deadlift Work sets:
360x3
405x3
*** 445x 1.3 (back popped )

^^ added catcamels

^^ hyperextensions to feel it out
4 sets

Front Squats
SCRAPPED

Leg extensions
3 sets
^^ add back stretches during breaks

Leg raises 2 sets

I hope this isn’t an injury and is just a weird feeling.

I’ll assess later so I’m not being impulsive, but deadlifts are likely being decreased for the remainder of my cut.

 

[MrKleen73]

Congrats on that new low body weight you hit. Hopefully things correct themselves with some rest.

 

[SkRaw85]

If I answered this morning, I’d have said they were a nice change up and weakened me quickly. Tonight, I have DOMs I haven’t felt in my shoulders in a while

Beautiful! I’m definitely using Duffalo bar next time

 

[MrKleen73]

Beautiful! I’m definitely using Duffalo bar next time

I may have to get one of these too.

 

[Hyde]

Hopefully it was actually just your back popping - I have had that happen before during a heavy pull. It’s terrifying when it happens!

 

[RegisterJr]

ARMS

BW: 208.0

Calories yesterday: 3279 / 3110
233 P / 393 C / 89 F

Calories planned today: 3110

- 7 day averages: 3245 calories, 255 Pro

Warmup, 2 rounds:
- Overandbacks
- Pullaparts
- Standing lat pulls
- Band tricep extensions
- Band hammer curls
- External rotations

Low back hang

Rope extensions
3 sets, warmup

Pull-ups
2 sets
x14 PR , x6

Dips
3 sets
x30, 20, 20

Cross-body hammer curls
3 sets

4 sets
A1. Heavy DB curls
A2. Standing cross body cable extension
(Target the short head)

4 sets
B1. Barbell curls
B2. Reverse grip tricep extensions , cable

4 sets:
C1. Banded reverse grip extensions with pullaparts
C2. Reverse grip curls

JACKED.

^^ Usually I keep him out of the mud when I’m in the gym, but today I said F it. He’s having fun.

Hopefully it was actually just your back popping - I have had that happen before during a heavy pull. It’s terrifying when it happens!

I hope so, too. I woke up and it was very tight. No pain, just stiff.

After a Thompson hang and a workout, I’m much looser. We’ll see after the adrenaline comes down.

 

[SkRaw85]

That dog is a mess

 

[MrKleen73]

That dog is a mess

No doubt he has that look of Uh OH, He caught me!

@RegisterJr Congrats on that pull up PR!

 

[RegisterJr]

I got a nice long deep tissue massage this evening. It felt great, and my back feels like it will be ok. Still tight, but ok.

I got a great deal on these at a local vitamin shoppe. 50% off each of them. I don’t know much about the brand, but these flavors should taste excellent at 2/3s for my oats.