TGR's Modified PowerBuilding v2.0

RegisterJr said:
I was benching and had a question for you but now I can't remember. I don't even know why I'm telling you I can't remember.

Edited...
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Let's jog your memory. Was it setup related? Pain? Bar path? Muscular activation?
 
wasme said:
Nice score on the equipment Thomas. And look at you, that cheesecake... ooooh!
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Super moist the day of, not so today. I should've waited for my refeed to cook.

herderdude said:
Let's jog your memory. Was it setup related? Pain? Bar path? Muscular activation?
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This MAY have been it:

A) Feeling pressure in my left shoulder on lift off.

Used to be the bicep that hindered liftoff. No bicep pain today or last week. Shoulder mobility game is strong with shoulderok, super d stuff, palovs, etc. I do stretches where I attached a band overhead and grab it like an extended ohp and walk that out to stretch my shoulders and force against it to warm up my lats on squats. Also, prior to front squats I attach a band at ankle level and grab it while elbow is overhead, band at backside. The latter has always irritated shoulder on bench so I never did it on bench days. No problems... Until now.

B) I have gotten better at 'bending the bar', but if I feel I'm doing it currently I lose reps. For example, I did a set today that I can feel my bicep assisting which has previously caused pain, and I have 4-6 reps left in me. I 'bend the bar' and I feel 100% lat engagement and NO bicep assistance (which feels better) and my reps slow down.

Any tips for what to do with my shoulder and whether I should continue trying to bend the bar or leave it alone since the bicep hasn't been that bad recently?
 
To add, my shoulderok game could be stronger. Since they stopped letting me bring it in I went from 3-4x week to 1x
 
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Just have to move the pool table to the back porch and add, add, add...

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Lol

The scale wouldn't measure <15#. I'll weigh the others with my fish scale.
 
Duramaxhd said:
Some of ours are +/- 2 lbs the 1 hundo we got is 4 lbs heavy
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I've never weighed the ones at the gym.

Do I just roll with the stated weight for training purposes (not the bar, of course)?

The bar is off 7#, and except for the 45s the rest are heavy.
 
RegisterJr said:
I've never weighed the ones at the gym.

Do I just roll with the stated weight for training purposes (not the bar, of course)?

The bar is off 7#, and except for the 45s the rest are heavy.
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I wouldn't stress it.


Just roll with stated weight. It's all about progressive overload, so as long as you track it the same every time you'll be ok.
 
Edited
 
Lots of garage gym layout possibilities there. Lifting and moving that pool table is going to be a workout!
 
kenpoengineer said:
Lots of garage gym layout possibilities there. Lifting and moving that pool table is going to be a workout!
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I wish it could be lifted and moved. I can't get it into the back porch enclosure without taking it apart. That means I have to refelt it, too.
 
RegisterJr said:
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45-4 (180)
35-2 (70)
25-4 (100).
10-4 (40)
5-6 (30)
2-4 (8)
Olympic Dumbbells
Olympic barbell
Olympic curl
Bench w/ leg extension and preacher curl.
Lat machine
Accessories ( tricep extension, straight bar, weight collars, weight holder, straight curl, lat bar)

May be because I'm used to hex but the 45's look smaller in circumference. I'll ask Jim what size is standard in measure these. Gonna have to weight them all anyway.

Gonna be great for all but squats and deads anyway. Perfect for some home workouts.
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Very nice gym... Also congrats on the weight loss!
Good luck...

Where is possible to see Your progress?
 
Donna said:
Very nice gym... Also congrats on the weight loss!
Good luck...

Where is possible to see Your progress?
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If you mean pictures that'll have to wait a few more weeks. Two years ago I had eye surgeries that put me out a while and I gained 35# in the following months. I hadn't taken a progress photo since.
 
RegisterJr said:
If you mean pictures that'll have to wait a few more weeks. Two years ago I had eye surgeries that put me out a while and I gained 35# in the following months. I hadn't taken a progress photo since.
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Sorry...

How is eye now? Do You have problems?
 
Donna said:
Sorry...

How is eye now? Do You have problems?
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Not really. I had cataracts. I guess it's genetic to have them at an early age. They replaced my lenses, so I now have to wear glasses to read and such. No biggie.
 
RegisterJr said:
Not really. I had cataracts. I guess it's genetic to have them at an early age. They replaced my lenses, so I now have to wear glasses to read and such. No biggie.
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Thanks...
 
The gym will take shape in no time... you will be surprised how you just start picking this and that up... trust me on that lol
 
I'm making a change to my diet. I'm not counting any leafy veggies, at all. Im having turnips today and have to be careful how much I eat. Yeah, no. If that ruins my keto and I'm still losing weight, oh well.

I'll still count onions though. I put some diced onions in when I cook meats.
 
Nice little setup your getting there.. Hopefully I'll have a home gym one day myself, after I move out of the condo. But yeah, all you have to do to lose weight is consume less than what you burn off.
 
capo180 said:
Nice little setup your getting there.. Hopefully I'll have a home gym one day myself, after I move out of the condo. But yeah, all you have to do to lose weight is consume less than what you burn off.
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I've gotta say I love this low carb diet over all others I've tried. But I'm not limiting leafy greens. I think JSwain said something similar a while back.
 
My lunch everyday is a handful of argula, baby spinach and fresh cut romain with cheese, bacon and 3oz chicken.

I don't limit greens either, and my sticks keep coming back around moderate.

But, I also only have been getting around 15g net cho now with 15-20g fiber ~mostly avocado.
 
tyga tyga said:
My lunch everyday is a handful of argula, baby spinach and fresh cut romain with cheese, bacon and 3oz chicken.

I don't limit greens either, and my sticks keep coming back around moderate.

But, I also only have been getting around 15g net cho now with 15-20g fiber ~mostly avocado.
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That's depressing.
 
tyga tyga said:
My lunch everyday is a handful of argula, baby spinach and fresh cut romain with cheese, bacon and 3oz chicken.

I don't limit greens either, and my sticks keep coming back around moderate.

But, I also only have been getting around 15g net cho now with 15-20g fiber ~mostly avocado.
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My week day breakfast is 4oz 90/10 beef, 4 eggs, 1/2 avocado, diced onions, and chia seeds.

Lunch is 4oz chicken, 4 eggs, diced onions, 1/2 avocado, and 100-150g greens.

Dinner is usually 'dammit my fat macros are low and I need a crapload plus I want greens'.

If I have chocolate and benefiber pre/post and PB anywhere there that puts me right at my limit or over.
 
Deadlift 5's

Banded Hip Series

Barbell Squat 258.5

Set 1 : 135x5
Set 2 : 185x3
Set 3 : 235x3

Cable Straight Arm Push Down 106.67

Set 1 : 80x10

Barbell Deadlift 507.5

Set 1 : 200x5
Set 2 : 250x5
Set 3 : 295x5
Set 4 : 340x5
+Belt
Set 5 : 385x5
Set 6 : 435x5
Set 7 : 385x5
Straps, -Belt
Set 8 : 340x8

Banded Hip Stretches I saw Gracie V do on snapchat.

No pre chocolate. 385 felt great. 435 felt horrible.

First time strapping on deads in a LONG time. Grip game is off today.

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Nice deadlift clip... What does it mean number "258,5" there Barbell Squat 258.5
 
Yeah, my salad is HUGE lol. Gotta keep those micros around.. And keep me regular lol

Deathlifts looked good reg!
 
Donna said:
Nice deadlift clip... What does it mean number "258,5" there Barbell Squat 258.5
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The app I use to log my workouts puts next to the name the estimated 1 rate maximum based on your heaviest top set for that day. In this instance it calculated 225x3=258.5x1

Thanks Donna.

tyga tyga said:
Yeah, my salad is HUGE lol. Gotta keep those micros around.. And keep me regular lol

Deathlifts looked good reg!
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Thanks Tyga!
 
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Fell behind on calories today, so, FINAFLEX Chocolate Milkshake Clear Protein and peanut butter chunk ice cream.


960 Calories
61 protein
68 fats
18 carbs
 
RegisterJr said:
My week day breakfast is 4oz 90/10 beef, 4 eggs, 1/2 avocado, diced onions, and chia seeds.

Lunch is 4oz chicken, 4 eggs, diced onions, 1/2 avocado, and 100-150g greens.

Dinner is usually 'dammit my fat macros are low and I need a crapload plus I want greens'.

If I have chocolate and benefiber pre/post and PB anywhere there that puts me right at my limit or over.
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Was curious what your daily menu looked like... thanks for that

RegisterJr said:
Fell behind on calories today, so, FINAFLEX Chocolate Milkshake Clear Protein and peanut butter chunk ice cream.
]
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Looks awesome Thomas
 
Back Secondary Day

Banded SCAP Retractions 2x10

Cable Straight Arm Push Down 106.67

Set 1 : 80x10
Set 2 : 80x10

ShouldeRok 28

Set 1 : 12x40
(Used a weighted mobility bar)

Meadows Row 86.67

Set 1 : 45x10
Set 2 : 55x10
Set 3 : 65x10

Banded Meadows Row 114

Double wrapped orange mini

Set 1 : 90x8
Set 2 : 90x8
Set 3 : 90x8
Set 4 : 90x8

Straight Arm DB pullover 106

Set 1 : 60x12
Set 2 : 60x12
Set 3 : 60x12
Set 4 : 60x23 PR

Wide Grip Pulldown Behind The Neck 177.33

Set 1 : 100x20
Set 2 : 110x18
Set 3 : 120x10
Set 4 : 140x8
Set 5 : 100x20

Occluded Seated Calf Raises 97.5

SET 1-
Set 1 : 45x35
Set 2 : 45x15
Set 3 : 45x10

SET 2-
Set 4 : 45x30
Set 5 : 45x15
Set 6 : 45x10

Occluded Banded Dorsiflexions 2.33

Set 1-
Set 1 : 1x40
Set 2 : 1x30
Set 3 : 1x15
Set 2-
Set 4 : 1x30
Set 5 : 1x15
Set 6 : 1x10

Fuuu, lower leg pain.

Arched Barbell Good Morning 425.83

Set 1 : 135x8
Set 2 : 225x8
Set 3 : 315x8
Set 4 : 365x5
Set 5 : 365x4
Set 6 : 315x8

+ Crunches

Wanted to do walkouts but after GMs I felt beat.

Great day though. Never stopped moving. Today would've been a good day to have dark cho pre.
 
capo180 said:
Man, those are some heavy good mornings.. Putting in work dude.
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Thanks man. Hope I can hang with your presses tomorrow.
 
wasme said:
Thomas, how you find the occluded calf work?
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Brutal. On the rests I could barely stand it. Next time I'll superset single raises and Dorsiflexions. I'm sold on them.

Gonna try BeastFitness's arm protocol tomorrow on triceps.
 
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FINAFLEX Chocolate Coated Frosted Churro Cake

Keto friendly! I'm VERY happy with this one.

At 4 servings a cake/loaf:

Calories: 172

Protein: 13g
Carbs: 3g net (2 fibrous grams)
Fat: 11g

Sugar: 1g (0 added)
 
Wanna send me that recipe (or post it up in here)? My gf is currently doing some low carb stuff and this would score me some brownie points lol.
 
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Super basic, but a tasty snack.
Finaflex Strawberry Milkshake Jell-O

Calories: 38

Protein: 6g
Carbs: 1.3g
Fat: <1g
 
jswain34 said:
Wanna send me that recipe (or post it up in here)? My gf is currently doing some low carb stuff and this would score me some brownie points lol.
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Cake:

42g Almond Flour
1.5 servings (54g) Frosted Churro Protein
1 egg
1t baking powder
Dash cinnamon (maybe 1-2g??)
10g Swerve, Truvia, or whatever 0 cal sweetener you use.

Mix, bake at 400° for 15-18, or until a toothpick comes out dry.

Frosting:

1T coconut oil (14g)
1/4 (9g) serving chocolate protein

Heat coconut oil 10-15 seconds, not melted but soft. Stir in protein and cot over a cooled cake.

Next time I'm going to double the amount of frosting. May cut in some PB also.
 
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Down 17# in under two months.

No clue when my carb day will be. Freakin 3 day weekend and only one carb day. lol

Birthday next weekend too. So, food food food.
 
Congratulations on the weight loss! Impressive
 
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