TGR's Modified PowerBuilding v2.0

jswain34 said:
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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I showered for her. I'm not that disgusting. lol
 
Strawberry cake. Super happy with the cake but disappointed with the frosting.

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Looks good at least. Frosting grainy and dry?
 
jswain34 said:
Looks good at least. Frosting grainy and dry?
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It is. I used this recipe before and it wasn't this way. The only difference was that the coconut oil didn't need to be warmed. It was already wet.
 
BANDED HIP SERIES

SHOULDER STUFF

Lying Leg Curls 168

Set 1 : 50x10
Set 2 : 65x10
Set 3 : 80x10
Set 4 : 95x12
Set 5 : 110x10
Set 6 : 125x8
Set 7 : 140x6

Barbell Squat 412.5

Set 1 : 135x8
Set 2 : 185x5
Set 3 : 225x5
Set 4 : 275x3
Set 5 : 315x3
+ Belt
Set 6 : 340x3
Set 7 : 365x3
Set 8 : 375x3
-Belt
Set 9 : 315x5

Barbell Deadlift 505

Set 1 : 185x3
Set 2 : 225x3
Set 3 : 275x3
Set 4 : 315x3
+Loose Belt
Set 5 : 365x3
+Belt
Set 6 : 405x3
Set 7 : 455x1
Set 8 : 495x1
Set 9 : 505x1

Banded Occlusion Leg Press 480

Set 1 : 180x10
+Wraps, 45s rests
Set 2 : 180x30
Set 3 : 180x15
Set 4 : 180x8
Set 5 : 90x50

Major quad cramp

Banded Occlusion Leg Press 5xMax w/ 30s rests

Notes:

I deviated from MD because I miss deadlifting.

I probably could've done more squats but again, deadlift.

Happy Fathers Day to you fathers.
 
My left shoulder is jacked today. It must be from the deep tissue yesterday. I'll do a back day and an arm day the next two days and if the shoulder is still stiff I'll take a couple days off.

It's stupid that it's acting up. It was fine for months. Whatever was causing my bicep to hurt was alleviated and its transferred to my shoulder.
 
Maybe I've been slacking on lat activation prior to benching.
 
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FINAFLEX Clear Protein Chocolate Milkshake Frosted, Frosted Churro Layer Cake

At 4 slices a cake:

g Protein
g Fat
g Carbs
 
Shoulder is still stiff. I can't tell if it's hungover from the massage or damaged from pressing. It's never been this achy before.

Going to go in and do some back hypertrophy. Maybe some RC stuff. I don't want to irritate it though.
 
Modified Mountain Dog Back Day

Cable Standing Row 250
(Leaning somewhat; like a Bb Row)

Set 1 : 27.5x12
Set 2 : 33x10
Set 3 : 44x10
Set 4 : 60x10

DB Rows HERE

(Different cable machine)
Set 5 : 130x10
Set 6 : 150x20
Set 7 : 150x20

Dumbbell One Arm Row 183.33

Set 1 : 80x10
Set 2 : 105x10
Set 3 : 110x20 (could've squeezed out another 10 or so)

Close Grip Front Lat Pulldown 209

3-1-3-1

Set 1 : 115x8
Set 3 : 143x8
Set 4 : 165x8
Set 5 : 165x8

Straight Arm DB pullover 100

(Superset w/ occlusion calf/dorsi xMamy)

Set 1 : 70x10 + R leg
Set 2 : 75x10 + R
Set 3 : 75x10 + R
Set 4 : 75x10 + L
Set 5 : 75x10 + L
Set 6 : 75x10 + L

Lat Fly superset with wheel-o-death: x20, x10/x8, x8

That's it. Got a late start today.

Once I got some blood in the shoulder it started feeling better. Gonna arm day tomorrow. Wife is leaving town so I'm tempted to go in for cardio later.

Also, throat is sore again. Wth
 
How is your diet going, it was carb-backloading, right? Can you see progress?
 
hairygrandpa said:
How is your diet going, it was carb-backloading, right? Can you see progress?
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Carb Nite Solutions, and I faltered while I was sick last week. Felt I needed the nutrition for recovery but I'm still not recovered and the diet took a huge hit.

Back on track now though. I do get protein cake and PB after dinner, and that still leaves 1/3 of my carbs left if I want something else. :)

I'm down a couple pant-belt and squat belt sizes. I can't see a difference, but a girl in the gym complimented me last week on how I looked.
 
Modified Mountain Dog Arm Day

3x12/12 RC Work


Triceps Pushdown V Bar 225

Warmup:
Set 1 : 60x12
Set 2 : 70x12
Set 3 : 80x12

SUPERSET W/ Curls-

Set 4 : 110x15
Set 5 : 120x15
Set 6 : 130x15
Set 7 : 140x15
Set 8 : 150x15

Barbell Curl 107.67

-Hard Flex at Top-

Set 1 : 85x8
Set 2 : 75x8
Set 3 : 75x8
Set 4 : 75x8
Set 5 : 75x8

SUPERSET 2:

1.25 Hammer Curl 44.33

Set 1 : 30x8 Hard Flex at Top +
Set 2 : 30x8 Partials
Set 3 : 30x8 +
Set 4 : 30x8 P
Set 5 : 35x8 +
Set 6 : 35x8 P
Set 7 : 35x8 +
Set 8 : 35x8 P
Set 9 : 35x8 +
Set 10 : 35x8 P

Dip Machine 164.67

-5 second negative, explode to a hard flex-

Set 1 : 90x8
Set 2 : 110x8
Set 3 : 110x8
Set 4 : 130x8 +
Set 5 : 50x30 Partials
Set 6 : 130x8 +
Set 7 : 50x21 P

SUPERSET:

EZ Bar Decline Triceps Extension 100.33

Set 1 : 70x13
Set 2 : 70x12 +
Set 3 : 70x8 CGP
Set 4 : 70x12 +
Set 5 : 70x8 CGP
Set 6 : 70x12 +
Set 7 : 70x8 CGP

Barbell Reverse Preacher Curl 66.67

Set 1 : 50x10 +
Set 2 : 50x8 P
Set 3 : 50x10 +
Set 4 : 50x8 P
Set 5 : 50x10 +
Set 6 : 50x8 P
Set 7 : 50x10 +
Set 8 : 50x8 P

SUPERSET:

Occlusion standing overhead curl + overhead ez extension 4xMax

100 weighted crunches

****. Arm days are fun.
 
Thanks guys.
 
RegisterJr said:
Carb Nite Solutions, and I faltered while I was sick last week. Felt I needed the nutrition for recovery but I'm still not recovered and the diet took a huge hit.

Back on track now though. I do get protein cake and PB after dinner, and that still leaves 1/3 of my carbs left if I want something else. :)

I'm down a couple pant-belt and squat belt sizes. I can't see a difference, but a girl in the gym complimented me last week on how I looked.
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It seems to work for you!
After reading about "Carb Nite", it looks to me like a cyclical ketogenic diet.
Personally, I don't have the discipline to feast only once a week on carbs. I'm going with carb back loading instead.
Now it's carbs after workout, like a well earned price, if you know what I mean.The better the workout- more carbs are permitted. On off-days, no carbs. Will stick to it for a few weeks to see what it does. But first I must go for 10 days without carbs, to get into ketosis. It's day 4 now...
 
Modified Mountain Dog Chest Day

SUPER D MOB
BOWTIE
PULLDOWNS
BANDED SCAP RETRACTIONS
RC WORK
FACEPULLS (light)

ShouldeRok 28.33

Single arm 7x20
Set 1 : 12x40
Set 2 : 14.5x20
Set 3 : 17x20
Set 4 : 17x20
Set 5 : 12x20 (single arm)

Slight Decline DB Press 93.33

Set 1 : 50x8
Set 2 : 60x8
Set 3 : 70x10
Set 4 : 80x0 shoulder crap

Smith Machine Decline Bench Press 258.33

Set 1 : 45x6
Set 2 : 135x6
Set 3 : 155x6
Set 4 : 175x6
Set 5 : 185x6 shoulder crap
Set 6 : 155x20

Barbell Incline Bench Press 144

Set 1 : 45x8
Set 2 : 95x10
Set 3 : 135x2 shoulder crap

Dumbbell Around the Worlds 21
Superset with+
+Lat Raises x15
+Banded Lat Raises x20


Set 1 : 10x12
Set 2 : 15x12
Set 3 : 15x10
Set 4 : 15x10

Notes:

WTH

Until further notice I'm completely dropping any type of barbell press. I'll do two to three shoulder days a week with just mobility and pump stuff. Taking Herders approach and just going to nail volume. Super D Mob every day.

I don't know where this came from. It's not like I wasn't already doing mobility work.

Throat is getting worse too.
 
hairygrandpa said:
It seems to work for you!
After reading about "Carb Nite", it looks to me like a cyclical ketogenic diet.
Personally, I don't have the discipline to feast only once a week on carbs. I'm going with carb back loading instead.
Now it's carbs after workout, like a well earned price, if you know what I mean.The better the workout- more carbs are permitted. On off-days, no carbs. Will stick to it for a few weeks to see what it does. But first I must go for 10 days without carbs, to get into ketosis. It's day 4 now...
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Is there a window in which you have to eat them? Like, within 1 hour of your workout?

And doesn't back to back days with carbs break ketosis?

I hate one carb day a week. I'm tempted to do 2. My problem with carbs is that I'm never satisfied- I always want more. On low carb days I never feel like I'm starving so I'm forced to eat for fuel instead of want.
 
Keifer advocates 10% bf or less for CBL.

Same thing with two carb refeeds for CN.
 
tyga tyga said:
Keifer advocates 10% bf or less for CBL.

Same thing with two carb refeeds for CN.
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I'm probably sitting around 30%. Does that mean I take the 2 refeeds and multiply them by 3?
 
IFBB Pro Juan "Diesel" Morel largely bases his diet on Baskin Robbins icecream, Oreos w chocolate syrup, and double cheeseburgers. Plus a few meals of beef and rice thrown in. And he's definitely 10% at most in off-season, so that must be the ideal diet.

That's what I'm going with!
 
RegisterJr said:
Is there a window in which you have to eat them? Like, within 1 hour of your workout?

And doesn't back to back days with carbs break ketosis?

I hate one carb day a week. I'm tempted to do 2. My problem with carbs is that I'm never satisfied- I always want more. On low carb days I never feel like I'm starving so I'm forced to eat for fuel instead of want.
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Read about it extensively last night and CBL seems to have almost no scientific backing. In the end it's all about calories in- vs. calories out.
As I understand it CBL does not keep you in ketosis, it's about replenishing glycogen after workout and depriving your body of carbs during the day, inhibiting conversion to fat.The window closes 3-4 hours after workout, I'm at the gym from 20.40 to 22.00pm and can eat carbs till bedtime.
IMHO, changing your habits is crucial. Luckily my cravings for carbs-binges are gone, since last year I guess. Constant dieting and replacing "bad" carbs for "good" carbs changed my eating behavior - and my shopping behavior for the better.
Looking at my food supply you see this :
-self made yogurt, sugar free vs. bought yogurt
-whole weed pasta vs. yellow tasty pasta
-self made juice vs.sugary sodas , tetra pack juices
-lots of frozen broccoli and cauliflower
-mixed nuts and dried fruits vs. jelly beans, haribo

Also, knowing to not have to stick to a harsh diet, helps me mentally. The approach of only eating carbs like it's a bounty for a good workout, is a pleasing thought for me.
Keep in mind that I also go for a slight cal deficit, it will work -how well ? No idea. LOL
 
Rest day. I was going to go squat but wanted to give my shoulder a rest day. Last night I stretched while hitting pressure points. Gonna do the same this morning and some mace swings/super D tonight.
 
Squat Day.

No program, I had only 1:15:00 an wanted to bust out as many squats as possible.

SUPER D SH MOB
BANDED HIP SERIES
BANDED OLY WALL SQUATS
BANDED SCAP RETRACTIONS
BANDED BOWTIES
RC DB WORK

Lying Leg Curls 82.5

(Kg's X reps)

Set 1 : 20x12
Set 2 : 35x30
Set 3 : 40x25
Set 4 : 45x25

Barbell Squat 412.5

Set 1 : 135x5
Set 2 : 185x5
Set 3 : 225x3
Set 4 : 275x3
Set 5 : 315x3
+Loose Belt
Set 6 : 355x1
Set 7 : 375x1 LB PR
+Tight Belt
Set 8 : 405x1
Set 9 : 405x1
+Loose
Set 10 : 375x3 PR
+Beltless
Set 11 : 365x3 PR

I did one set of wheel o deaths (10), and 200 weighted crunches (3 sets) during rests starting at 375x1.

I just noticed they switched the machines to Kg's. At least all the ones I noticed today.

And 100° yard work day. F this.
 
I think I may stay with Beltless and loose belted for a while. They felt really good.
 
Modified Chest Day

SUPER D MOB
BOWTIE
StRaight Arm Pulldowns
BANDED SCAP RETRACTIONS
RC WORK
FACEPULLS (light)
PAPs
Banded O&B's

Barbell Bench Press 239.17
(Superset with leg curls)

Set 1 : 45x10
Set 2 : 95x12
Set 3 : 120x8
Set 4 : 135x5
Set 5 : 165x5
Set 6 : 205x5

Banded here

Set 7 : 135x17 wide grip

Lying Leg Curls 183.33

Set 1 : 50x20
Set 2 : 65x20
Set 3 : 80x20
Set 4 : 95x20
Set 5 : 110x20
Set 6 : 110x15

Banded Bench 206.67
(Superset with occlusion calf/dorsi work)

+44# at top-

Set 1 : 155x10
Set 2 : 155x10
Set 3 : 155x10
Set 4 : 155x10
Set 5 : 155x10

2 sets of weighted crunches

Around the Worlds:
15# 3x10
Superset with banded lat raises x20

Hairygrandpas Tricep Challege:

Lying down with 10# DBs, 10 sets, 10 second rests. (Did 12 sets on accident) :

229 in 10, 249 in 12 sets

If anyone is interested in the challenge:

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And shoulder feels ok/manageable. The added mobility must be helping. Plus, I felt amazing lat help today. First time in a while. For now on I hit as much volume as needed before work sets to dial in my lats.
 
Hey man... just catching up... sorry to hear your shoulder is giving you such grief... but glad to hear it is improving!
 
capo180 said:
Shoulders suck man. Just stay diligent about mobility and such. Stay healthy dude.
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I just don't want to cross that line to over doing it. It feels better post mobility than without.
 
Glad your shoulder is improving. So odd that after all this time it would mess up out of nowhere on you!
 
hairygrandpa said:
IMHO, stay away from the second challenge, it could aggravate your shoulder issues.
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I'm tempted to try it and see how it feels. The rotations may help, but maybe not a hundred of them.

love2liftkat said:
Glad your shoulder is improving. So odd that after all this time it would mess up out of nowhere on you!
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Thanks Kat, and hey!
 
Modified Back Day

SUPER D MOB
BANDED SCAP RETRACTIONS
RC WORK
PAPs
Banded O&B's

ShouldeRok 3 sets each arm

Meadows Row 190

(Used 25's to increase ROM)

Set 1 : 0x8
Set 2 : 25x8
Set 3 : 50x8
Set 4 : 75x8
Set 5 : 100x8
Set 6 : 125x8
Set 7 : 150x8

Arched Barbell Good Morning 445.5

Set 1 : 45x5
Set 2 : 135x8
Set 3 : 225x5
Set 4 : 275x5
Set 5 : 315x5
+ Loose Belt
Set 6 : 365x5
+Tight
Set 7 : 385x3 PR
Set 8 : 405x3 PR (RPE8.5)
+Loose
Set 9 : 315x12 Volume PR (RPE 7.5)

Cable One Arm Lat Pulldown 89.93

Set 1 : 55x8
Set 2 : 60x8
Set 3 : 66x8
Set 4 : 71x8

Straight Arm Lat Pulldown 164.67

0-1-3-0

Set 1 : 90x8
Set 2 : 100x8
Set 3 : 110x8
Set 4 : 130x8 PR

Leverage Shrug 378

0-2-1-0

Set 1 : 270x12
Set 2 : 270x12
Set 3 : 270x12

Freaking shoulder... Maybe the extra MOB is fatiguing me? The first set of shoulderok was excruciating. It didn't help that my triceps have beginner DOMs.

Anyway, I carved yesterday. Hence the PRs. I think I can GM more than I can squat right now.

I have vacation coming up in a month so I don't want to take any downtime, but my shoulder may require. Shrugs and GMs didn't feel great on the shoulder so I can't do them. Maybe machine only like I said the other day.
 
Warmup:

Super D Shoulder Mobility
Banded Hop Series
Banded OLY Wall Squats
Banded Knee BW Squats
Banded Scapular Retractions
Face pulls
Banded Overhead Snatch Stretch

Lying Leg Curls 119.17

Set 1 : 50x25
Set 2 : 65x25

Barbell Squat 247.5

Set 1 : 135x5
Set 2 : 185x5
Set 3 : 225x3

Barbell Deadlift 315

BELTLESS-
Set 1 : 185x5
Set 2 : 225x5
Set 3 : 275x3
Set 4 : 320x1

12 Minute Deadlifts (resets) 778.67

Set 1 : 320x43

That's seven more than last time.

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The video is sped up too fast to tell but I did 3-5 with a loose belt and the final pull without a belt. Breathing > Bracing.

I laid on the floor for a few minutes...

Shoulder isn't ready yet for Challenge 2. Close, maybe tomorrow.
 
wasme said:
That's alot of deadlifts.... you are a beast man.
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Thanks man. They moved well, and at +7 with a sluggish ending this time over last I know there has been some strength and endurance increase in there.

Hyde said:
Sorry your shoulder is being so junky man. Nice pulling though!
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It's ok today. Mobility again tomorrow with maybe some arms or something. The RC work should catch up soon
 
Duramaxhd said:
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Thanks DMax. I wish it was ROM, but it's just straight up pain or discomfort. I can actually front squat as is.
 
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Frosted Double Chocolate Finaflex Clear Protein Brownie

Calories: 260
Protein: 12.5
Carbs : 4.5
Fat: 22
 
I didn't log anything today.

I did :

SUPER D MOB
BANDED SCAP RETRACTIONS
RC WORK
PAPs
Banded O&B's

Shoulderok

Arms and arms

Wheel of death x3

Planks x3 including 70# X:45 with banded ankles (PR)

I finished with an occlusion superset of Tri/Bi 5xMAX

There was a point on my second set of shoulderok that out of nowhere my shoulder just smiled. I haven't felt a limitation since. Seriously, ouch to nothing in a single mace swing.

Lift heavy guys.
 
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My shoulder mobility station
 
Modified Back Day

SUPER D MOB
BANDED SCAP RETRACTIONS
RC WORK
PAPs
PVC SNATCH O&B ROTATIONS

Straight Arm Lat Pulldown 33.33

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

ShouldeRok 17.5

SINGLE ARM-
Set 1 : 7.5x40
Set 2 : 7.5x40

SUPERSET W/ Bench:

Cable Standing Row 140

Set 1 : 25x10
Set 2 : 45x10
Set 3 : 70x10
Set 4 : 80x10
V-Grip Seated:
Set 5 : 95x10
Set 6 : 105x10

Barbell Bench Press 250.83

Set 1 : 45x10
Set 2 : 95x10
Set 3 : 125x10
Set 4 : 155x5
Set 5 : 185x5
Set 6 : 215x5
Set 7 : 215x5
Set 8 : 215x4 paused

EMOM:
Set 8 : 185x5
Set 9 : 185x5
Set 10 : 185x5
Set 11 : 185x5
Set 12 : 185x10

Shoulder feels flawless today. 100%! Gotta keep up with mobility.

Leg drive felt good. I was able to focus on pushing my heels through.

Lat activation and bar bending was on point too.
 
Shoulder mobility

CGBP warmup to 3x12

V-bar pushdowns x25/20/15/25

Maybe some more later. I love having the option to workout at home
 
Dropped training maxes and I'm diving back into 531

On a bright note, my wife all of a sudden wants me to speed up the gym addition. She's been going through rack options.
 
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