TGR's Modified PowerBuilding v2.0

Have to scroll down fast in here, too much forbidden foods on display, LOL.
 
Mountain Dog Creeping Death Day 4 : Secondary Leg Day

BANDED HIP SERIES

1m rests on all

Seated Leg Curls 146.67

Set 1 : 70x10
Set 2 : 70x10
Set 3 : 80x10
Set 4 : 90x10
Set 5 : 100x10
Set 6 : 110x10
Set 7 : 110x10
Set 8 : 100x10

Thigh Adductor 233.33

Set 1 : 50x20
Set 2 : 80x10
Set 3 : 120x15
Set 4 : 140x20

Barbell Squat 215.83

Set 1 : 135x5
Set 2 : 185x5

Banded Squats 346.5
Superset with :45 treadmill

+60# at top

Set 1 : 185x3
Set 2 : 225x3
Set 3 : 245x3
Set 4 : 275x3
Set 5 : 315x3 (not exp)
Set 6 : 225x5

^^Explosive until not.

Hack Squat 90

Set 1 : 90x20

Back was too tight.

Occluded leg extensions 5x MAX, :30 rests

Superset, occluded calf raises w/ occluded Dorsiflexion

R 3xMax, L 3xMax

Next I want to try occlusion leg curls.

It doesn't look like a lot but I feel it was effective. Again, sweatin my butt off.

Gonna make some low carb pancakes this morning.

Get at it dudes.
 
Squat video of the ones I remembered to record.

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wasme said:
Nice lifting Thomas, good to see you attack Meadows again.
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Thanks man, and MD is so much fun.
 
Gotta catch up with you guys today...

Here are my last two nights meals. The first is chipotle sriracha burger salad and the second is just burger and kale salad with stuff.

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Some drama at home with the kid. I guess I'll leave it at that for now.

Gonna go pound the chest and look forward to the weekend at the camp. It's a hot azz work weekend, but I could get away anyway.
 
Mountain Dog Creeping Death Day 5?

Super D Mob

ShouldeRok 28

Set 1 : 12x40
Set 2 : 12x20

Single Arm-
Set 3 : 7x20

Barbell Incline Bench Press 197.33

Set 1 : 135x1
Set 2 : 45x5
Set 3 : 135x5
Set 4 : 135x5
Set 5 : 185x2

^Almost couldn't get that up. Shoulder was killing me. Not sure what else to do. I shoulder mob all the time.

Leverage Incline Chest Press 93.33

Set 1 : 45x10
Set 2 : 50x10
Set 3 : 55x10
Set 4 : 70x10 +WOD
Set 5 : 70x10 +WOD
Set 6 : 70x10 +WOD
Set 7 : 70x10 +WOD

Wheel-O-Death 11.67

Set 1 : 0x8
Set 2 : 10x5
Set 3 : 10x5
Set 4 : 5x5

Hex Press 77 SUPERSET W/ Crunches:

Set 1 : 50x12
Set 2 : 50x12
Set 3 : 55x12
Set 4 : 55x12

Decline Ab Reach 46.67

Set 1 : 25x10
Set 2 : 25x10
Set 3 : 35x10
Set 4 : 35x10

Rear delt machine SUPERSET with Planks

X30/45#x:30 x3

If it weren't for the core stuff today would've sucked. More banded RC work I guess.
 
Sucks about the shoulder man.. What's the wheel-o-death you speak of? Lol. If it's the ab wheel. Those mixed with squats, GMs, and pressing a couple times a week would have my shoulders feeling junky too.
 
capo180 said:
Sucks about the shoulder man.. What's the wheel-o-death you speak of? Lol. If it's the ab wheel. Those mixed with squats, GMs, and pressing a couple times a week would have my shoulders feeling junky too.
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It is. I feel no issues when doing them but I suppose there could be connection.
 
Mountain Dog Creeping Death Day 6

ARMS - 1 min rests

Brand new cable machines. No clue what actual weight is. In comparison to the last machine my warmups would be 90x10-15

Cable Rope Triceps Pushdown 74.25

WARMUP-
Set 1 : 44x15
Set 2 : 44x15
Set 3 : 44x15

SUPERSET W/ Curls

Set 4 : 49.5x15
Set 5 : 49.5x15
Set 6 : 49.5x15

DROPSET-
Set 7 : 49.5x10
Set 8 : 38.5x10
Set 9 : 27.5x10
Set 10 : 22x10
Set 11 : 16.5x10


Cable Standing Curl 62.7

2 second hard flex

Set 1 : 38.5x8
Set 2 : 49.5x8
Set 3 : 49.5x8

DROPSET-
Set 4 : 49.5x8
Set 5 : 38.5x8
Set 6 : 27.5x8
Set 7 : 22x10
Set 8 : 16.5x10

SUPERSET:

Dumbbell Hammer Curls 46.67
(Outside body)

squeeze grip

Set 1 : 35x1
Set 2 : 35x10
Set 3 : 30x10

DROPSET-
Set 4 : 30x10
Set 5 : 20x10
Set 6 : 10x10

Cable Reverse Grip Triceps Pushdown 84.7

Set 1 : 44x12
Set 2 : 49.5x12
Set 3 : 60.5x12

DROPSET:
Set 4 : 60.5x12
Set 5 : 49.5x12
Set 6 : 38.5x12
Set 7 : 27.5x12

SUPERSET-

Skull Crushers 101.33
Perfect form

Set 1 : 80x8
Set 2 : 80x8
Set 3 : 80x8

SUPERSET-
Set 4 : 80x8
Set 5 : 60x8
Set 6 : 50x8

Leverage Curl (WPS) 50.67
(New machine)

flex at top

Set 1 : 25x8
Set 2 : 35x8
Set 3 : 40x8

DROPSET-
Set 4 : 40x8
Set 5 : 25x8
Set 6 : 15x8

WALKOUTS 834.17

These were done during 'rests'
Weight xSeconds

Set 1 : 315x30
Set 2 : 365x20
Set 3 : 405x20
+Belt
Set 4 : 455x25
Set 5 : 475x20
Set 6 : 495x10 PR

^^ plan was to hold that a full minute. I was in a tank and sweaty as hell. Bar was sliding. Otherwise I would've had it.

Barbell Deadlift 432

Belt less-
Set 1 : 135x5
Set 2 : 225x5
Set 3 : 315x5
Set 4 : 405x2

Reverse Banded Deadlifts 472.5

Pro Monster Each side (-100 at bottom?

Loose Belt (because it was too tight to go above my abdomen)

SPEED, EMOM-
Set 1 : 405x5
Set 2 : 405x3
Set 3 : 405x3
Set 4 : 405x3
Set 5 : 405x3

Occlusion Tricep press down superset with cable curls:

3 sets, Max reps, no breaks except twice briefly when my tricep cramped

Super pump today. Fun as hell.

A chick walked up to me mid workout and asked how I felt. I said "tired, why?". She said my (diet) progress is showing and I'm looking awesome. I'll take flattery any day.

Short day at work then I'm going to the camp. Can't wait. I'll have time tonight to catch up on logs.
 
capo180 said:
It's just something personal that I noticed, when I was doing them a lot.
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Gonna nix them and see if that helps. I've only done them 4 days in the last couple months I believe. Nothing hammers my core more.
 
liftandswim said:
What did your kid break now?
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He was detained for shoplifting. Tried to steal a GoPro attachment and fled when caught. After we picked him up from the cop and got home we realized he had brand new flip flops on that he didn't pay for.
 
I hid the camp truck keys in the gas compartment last time I was here and they're gone. I'm so mad.

Anyway, I installed a light bar because the stock lights suck. I can't wait to see it on a dirt road.

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Stock Lights:

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LED bar :

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Hell ya man that light bar set up is sweet. And smh about someone stealing the keys. At least the truck was still there...
 
jswain34 said:
Hell ya man that light bar set up is sweet. And smh about someone stealing the keys. At least the truck was still there...
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I wonder...

The key will activate the fuel pump but the truck has a push button to start it. I wonder if it would still be here if that wasn't the case.
 
RegisterJr said:
I wonder...

The key will activate the fuel pump but the truck has a push button to start it. I wonder if it would still be here if that wasn't the case.
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Ahh nice. Good to have that second safety mechanism. And my money would be on no. Unless it was just some hooligans trying to make your day ****ty by taking your keys.
 
jswain34 said:
Ahh nice. Good to have that second safety mechanism. And my money would be on no. Unless it was just some hooligans trying to make your day ****ty by taking your keys.
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The last time I was down here several guys said they needed to move the truck but it won't start. I kinda laughed, and cranked it up immediately. Guys being dicks is possible. There are a couple unsavory people here.
 
RegisterJr said:
He was detained for shoplifting. Tried to steal a GoPro attachment and fled when caught. After we picked him up from the cop and got home we realized he had brand new flip flops on that he didn't pay for.
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Eh, that's not too bad. Just take his phone for like a month
 
No, my parents would have killed me. But I'm an academic. Go read some of the literature on extremely harsh parenting. See how the kids turn out.
 
liftandswim said:
No, my parents would have killed me. But I'm an academic. Go read some of the literature on extremely harsh parenting. See how the kids turn out.
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The not-so-harsh parenting is why we are where we are at today. That didn't work for him. He expected a slap on the wrist. Phone is gone TBD, and his summer is gone.

He also has to do a juvenile delinquent program and will end up with community service hours and drug tests. Speaking of, his 25yo brother decided to tell us he is certain that he's been smoking weed with these friends. He doesn't need to spend the summer with them anyway.
 
Found the truck keys. Kiddo hid the way back in the wheel well in a hole.
 
I like your style with the parenting. That is how I was raised. However I just learned to not get caught and got way way way worse as I got older. There is still so much my parents don't know
 
SweetLou321 said:
I like your style with the parenting. That is how I was raised. However I just learned to not get caught and got way way way worse as I got older. There is still so much my parents don't know
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I got away with a lot too. My hope is the next time he wants to take something he remembers this summer
 
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Lights on the truck turned out great. Next time I'm down I need to run a new thermostat. I think it's running hot.
 
Mountain Dog Creeping Death Week 2 Day 1

Legs 1: Heavy

1 min rests, treadmill during rests starting with squats-

Lying Leg Curls 177.33

Set 1 : 50x15
Set 2 : 50x15
BANDED HIP SERIES
Set 3 : 65x8
Set 4 : 80x8
BANDED OLY WALL SQUAT
Set 5 : 95x8
Set 6 : 110x8
Set 7 : 125x8
Set 8 : 140x8

Barbell Squat 390.5

Set 1 : 135x6
Set 2 : 185x6
Set 3 : 225x6
Set 4 : 275x6
+Belt
Set 5 : 315x6
Set 6 : 335x3
Set 7 : 355x3
-Belt
Set 8 : 315x3

Bracing was off today. Belt position didn't feel right either. Legs were strong, cardio was not.

Somersault Squats 174.17

Set 1 : 65x15
Set 2 : 95x15
Set 3 : 95x15
Set 4 : 95x25

Too light but the smith I chose was awkward.

Barbell Stiff-Legged Deadlift 366.67

Set 1 : 225x10
Set 2 : 225x10
Set 3 : 275x10

Barbell Lunge 80

Set 1 : 50x18

Out of time.

Time to get the diet back in check. I fault weed this weekend. Burned a lot of calories working in the sun, but I wasn't prepared food wise.
 
That arm workout was awesome a few days ago. Truck lights killer...

About the boy. Looks like you handled that as best as we parents can (who the hell knows anymore... as you know i have dealt with my fair share of sh1t).
 
I got sick at work yesterday and ended up coming home from work early. Staying home today to rest and install security cameras. Chest day, too.
 
jswain34 said:
DAMN. Kid aint gonna be gettin away with anything no mo'!
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We bought the set before this all happened but it's now a priority to get them up quickly because of it. We have a few garages and lots of valuables. Thieving is becoming popular during the summer months around here.
 
Mountain Dog Creeping Death Wk 2, Day 2

Chest- 1 min rests

Dumbbell Incline Bench Press 113.33 (superset with calf raises, Dorsiflexion)

Set 1 : 45x15
Set 2 : 55x15
Set 3 : 65x8
Set 4 : 75x8
Set 5 : 80x8
Set 6 : 85x8
Set 7 : 85x8
Set 8 : 85x10


Barbell Incline Bench Press 204.17

Explosive-
Set 1 : 135x5
Set 2 : 155x5
Set 3 : 175x5
Set 4 : 175x5
Set 5 : 175x5
Set 6 : 175x5
Set 7 : 175x6

Banded Decline Hammer Strength Press 92.5

Pro Monster, 2 second flex and hold-

Set 1 : 45x8
Set 2 : 45x8
Set 3 : 55x8
Set 4 : 65x8
Set 5 : 75x7
Set 6 : 45x18

Stretch Push-ups 1.5

Set 1 : 1x15
Set 2 : 1x10
Set 3 : 0x17 (slingshot)

Dumbbell Lateral Raise 28

Set 1 : 20x12
Set 2 : 20x12
Set 3 : 15x12

Smith Machine Overhead Shoulder Press 160.33

Set 1 : 135x5

Explosive-

Set 2 : 95x5
Set 3 : 115x5
Set 4 : 115x5
Set 5 : 115x5
Set 6 : 130x7

45 second rests for remaining...

Banded bent over delt pulls: 3xMax

Bent Over Hang & Swing 90

Set 1 : 60x15
Set 2 : 60x15
Set 3 : 60x15

I'm wiped. No freaking energy. I felt like I was just going through the motions today. Can't say it was much fun, but should've been.

On another note I felt good today shoulder-wise.
 
MD CD Wk 2 Day 3

Bow tie-like stretches

Lacrosse ball shoulder work throughout.

Barbell Bent One Arm Row 98

Set 1 : Bar x12
Set 2 : 25x12
Set 3 : 35x12
Set 4 : 50x12
Set 5 : 60x12
Set 6 : 70x12

+ Triple wrapped orange mini
Set 7 : 50x8

Straight Arm Lat Pulldown 73.33

Set 1 : 49.5x10
Set 2 : 55x10
Set 3 : 55x10
Set 4 : 55x10

Banded Leverage Row 60

Set 1 : 45x10
+ Red
Set 2 : 45x10
Set 3 : 45x10
Set 4 : 45x10
Set 5 : 45x10

Leverage Shrug 366.67
First 10 with a meadows hold/flex-

Set 1 : 200x20
Set 2 : 220x20
Set 3 : 220x20

Barbell Good Morning 399

Set 1 : 135x8
3 rounds bi/Tri occlusion sets
Set 2 : 225x8
3 rounds bi/Tri occlusion sets
Set 3 : 315x8
Set 4 : 315x6
Set 5 : 225x15

Wheel-O-Death 6.33

Set 1 : 0x10
Set 2 : 5x8
Set 3 : 0x6

Weighted Decline Crunches 46.67

Set 1 : 35x10
Set 2 : 25x10
Set 3 : 25x10

1 minute rests on all. Again, sweatin my azz off.

wasme said:
Nice job powering through my friend
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Thanks bro!
 
capo180 said:
I would be dead after that type of volume at constant 1 min rests too.
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Hyde said:
I think I would have gotten thru pulldowns maybe at 1 min rests
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I never said I wasn't. I should've clarified, the GMs weren't done with 1m rests. Outside the occ superset, I rested about 1.5m.
 
I made the choice to screw my diet in hopes to recover from being sick faster. I guess it worked.

Instead of starting back with the 11 day carb fast I'm just going to jump straight into low carb all days but 1. If I'm doing as much out in the heat as I have been the last couple weeks it may be two days with smaller windows.

Yesterday I put band hooks on my garage gym equipment. I can now do bench, leg curls, preacher curls, cable curls, cable rows, pulldowns, pushdowns, etc. all band resisted. Once I get a rack and the bench is in a permanent position I'll attach u bolts to the ceiling for reverse banded.
 
I still have a nasty cough and I'm tired as hell. Maybe this rest day will help and tomorrow will be great.

Wife got me a deep tissue massage for Saturday. Looking forward to it.
 
Home Chest Day

Shoulder Mob with PVC

BANDED SUPER D MOB
RC Work

ShouldeRok 23.33

Set 1 : 14x20

Cable Standing Row 93.33
Superset w/ Bench-

Banded:
Set 1 : 0x12
Set 2 : 20x12
Set 3 : 20x12

-Band:
Set 4 : 35x10
Set 5 : 35x10
Set 6 : 70x10
Set 7 : 70x10

Barbell Bench Press 270

Set 1 : 45x10
Set 2 : 95x8
Set 3 : 115x10
Set 4 : 135x6
Set 5 : 175x6
Set 6 : 205x6
Set 7 : 225x6
Set 8 : 225x2 (shoulder felt off)


Banded Bench 204.17

EMOM-

Set 1 : 155x5
Set 2 : 155x5
Set 3 : 155x5
Set 4 : 175x5
Set 5 : 175x5
Set 6 : 175x5

Ran out of time because it's massage:thirty. Maybe I'll do more afterwards. Or nap.
 
Got a nice sweat on before you went to your massage, im sure your therapist will love you for that! Lol
 
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