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TGR's Modified PowerBuilding v2.0

300 Curls, 300 extensions, Stretches.

I'll try and do some Shoulder stuff at lunchtime
 
200 Curls, 300 extensions, 200 PAPs, Stretches.
 
kenpoengineer said:
With the dieting talk in here, it reminded me - have you had your Iodine and thyroid levels (T3 free, T4 free and TSH) checked by bloodwork? Iodine is a key in proper thyroid operation. I was found to be extremely low in this essential element.

The reason I ask is that thyroid is integral to metabolism and fat shedding.
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I actually switched back to iodized table salt ever since you had iodine issues. Costs nothing and prevents deficiency for a lot of people simply. Also helps me keep hydrated properly, as much water as I drink.
 
Hyde said:
I actually switched back to iodized table salt ever since you had iodine issues. Costs nothing and prevents deficiency for a lot of people simply. Also helps me keep hydrated properly, as much water as I drink.
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Take a look at MyBloodTracker app graph for iodine:

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My doctor had me on Iodine supplements for a few months and then took me off. The last value is back at the low end. I'm supplementing with iodine, switched to iodized sea salt and adding shrimp back into my diet.
 
BT/ST Stretches

Banded Pull-up N/A

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

SUPER D MOB-

Dumbbell Bench Press 83.33 SS/ Banded Barbell Row (bar +80+) SS/ Ab Wheel

Set 1 : 40x15 /20
Set 2 : 50x20 /20
Set 3 : 50x15 /18
Set 4 : 50x12 /20
Set 5 : 50x10 /18
X /18

PAPs x100

Bicep Outside DB Curl 15x25, 25

Forearm Curls 20x50+10x20 each side

Band Curls x 300

Band Extension x 300

PAPs x100
 
BT/ST Stretches

SUPER D MOB

(Bench Superset w/ back)

Barbell Bench Press 215.83

Set 1 : 45x6
Set 2 : 95x8
Set 3 : 115x5
Set 4 : 135x5
Set 5 : 155x5
Set 6 : 185x5
Set 7 : 185x5
Set 8 : 185x5
Set 9 : 185x5

10s Super Wide Rest/Pause
Set 10 : 135x10
Set 11 : 135x8
Set 12 : 135x3

Straight Arm Lat Pulldown 133.33

Set 1 : 50x12
Set 2 : 80x10
Set 3 : 80x10
Set 4 : 100x10

Cable Standing Row 200

Set 1 : 120x20
Set 2 : 120x20

Wide Grip Pulldown Behind The Neck 146.67

Set 1 : 88x20
Set 2 : 88x20

Band Curl x100

Meadows Band Ext x100

Outside Band Hammer Curl x100

Pressdown x100

Rev Grip Band Curl x100

Band Kickback x100

Seated calf raise 45x75 got bored

PAPs later
 
Yup. Bench height is (one of) the culprit(s). Left shoulder felt weaker but never painful. I couldn't have lifted this at home.
 
Just picked up a couple HiTemp bumpers at $1.50/#. Hopefully this'll make my deadlifts quiet enough for the neighbors in the early AM
 
BT/ST Stretches
Banded SCAP Retractions

Seated Leg Curl 230

Set 1 : 15x100

Barbell Squat 157.5

Set 1 : 45x6
Set 2 : 135x5
Set 3 : 135x5

Barbell Deadlift 445.5

Set 1 : 135x5
Set 2 : 185x5
Set 3 : 225x5
Set 4 : 275x3
Set 5 : 315x3
Set 6 : 365x3
Set 7 : 405x3

RC WORK

Occluded pressdowns/curls bandx100/25x100

Seated Leg Curl 230

Set 2 : 30x200

Machine Preacher Curl x100

Band Extension x100

Leg Extensions 43.33

Set 1 : 10x100
 
capo180 said:
I agree, but in the future with a wife, family, and neighbors. I think if I want to deadlift at home I'll be using bumpers lol.
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The first time I deadlifted at home my wife was in the house, which is detached from the garage and 50 or so feet away and she said it was loud as hell (at only 300ish pounds). Neighbors bedroom are even closer.
 
Everyone don't forget to get in on the football promo:

FINAFLEX Football PROMO (weekly)
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Merry Christmas! ?
 
BT/ST Stretches

Banded Pull-up 2.67 + 25 PAPs

Set 1 : 2x10
Set 2 : 2x10
Set 3 : 2x10
Set 4 : 2x10

Banded Barbell Row 180 +25 PAPs

+60-70/top

Set 1 : 135x10
Set 2 : 135x10
Set 3 : 135x10
Set 4 : 135x10

Barbell Bent Over Row 202.5

Set 1 : 135x15
Set 2 : 135x15
Set 3 : 135x15

Dumbbell Bench Press 60 Set 1 : 50x6

Nah... chest hasn't recovered enough.

Curl x100

Tri Ext x100

Maybe some more of something later.
 
BT/ST Stretches
Some Shoulder Activation (Super D)

100 crunches-

1m rests on all-

Dumbbell Shoulder Press 66.67

Set 1 : 35x10
Set 2 : 40x10
Set 3 : 45x10
Set 4 : 50x10
Set 5 : 50x8
Set 6 : 45x8
Set 7 : 40x10

Dumbbell Bent Over Delt Raise 40

Set 1 : 30x10 + 15 PAPs
Set 2 : 30x10 + 15 PAPs
Set 3 : 30x10 + 15 PAPs

1.5 Cable Curl 93.33
(Long pause at top, all the way down and half way up with long pause = 1 rep)

Set 1 : 70x10
Set 2 : 70x10
Set 3 : 70x10

Cable High Pulley Overhead Tricep Extension 152

Slow, controlled...

Set 1 : 80x27
Set 2 : 80x15
Set 3 : 80x12

Band Hammer Curls x150

Band Pushdowns x100

Band Curl x30

Probably shouldn't have gone today. Been progressively getting sick since yesterday morning (post gym). NyQuil last night and I'm just waking up from another dose post gym today. Gonna be lazy and rest for work tomorrow. Plan is to get up and squat tomorrow morning but if I'm still feeling this way I'll need the rest.
 
No squat. Was sick but that has worn off. I've still done stretching, mobility, and band resisted stuff. 300x each of Bis and tris today. 200/200 yesterday.

I *hope to squat tomorrow. Gonna New Years Rez the diet this year for a boost. I need it.
 
Thomas, are you aware of Airborne? It's sold at Walmart, created by a teacher that kept getting sick from her little germ magnets. It's more a precautionary supplement to take if you feel sickness coming on or are exposed to people that are sick. I've been using it over 10 years.
 
kenpoengineer said:
Thomas, are you aware of Airborne? It's sold at Walmart, created by a teacher that kept getting sick from her little germ magnets. It's more a precautionary supplement to take if you feel sickness coming on or are exposed to people that are sick. I've been using it over 10 years.
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I am. I used to keep some on hand but didn't this time around.
 
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XL is perfect.
 
kenpoengineer said:
How does it feel? Like it?
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At first I thought maybe it was loose. I wore it 30 minutes and but minute 10 it was helping enough that I wanted to take it off. I'll wear it 3-4x/day and follow up though. Too soon to know what, of anything, it does. I already do quite a bit of banded stretching so I'll try it cold tomorrow.
 
rob112 said:
You keep a clean mirror my friend. Good work out of you
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Wife gets the cred. This is kiddos bathroom so it'll be covered by tonight.
 
I always keep a bottle of gram Vit C tabs and 50mg Zinc tablets around.

I get 600mg a day from Orange Triad plus 30 zinc so I generally don't have to utilize any, but if I'm getting rundown I don't hesitate to add a few grams of C.
 
Bowtie x 15m
ST/BT Stretches

100 band Curls
100 band pressdowns

Lat Pulldowns

DB Banded Rows

BANDED HIP SERIES

Barbell Squat 367.5

Set 1 : 45x6
Set 2 : 135x5
Set 3 : 135x5
Set 4 : 185x5
Set 5 : 225x5
Set 6 : 275x3*
Set 7 : 315x1

My hamstrings started cramping with 275, then on 315 I could just picture my hammy giving and hitting the ground. Decided to nix it. Lack of water and too much beer last night likely the culprit. My Noles spanked that Blue asz though.

Took the dog for a long walk. Low country boil and football planned for the day
 
Happy New Year!!
 
Happy New Year all!
 
Happy 2017 fellas.

Also Reg, I just got the green apple muscle Stimul8. Pretty solid first use. You keep it on tap no?
 
rob112 said:
Happy 2017 fellas.

Also Reg, I just got the green apple muscle Stimul8. Pretty solid first use. You keep it on tap no?
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I have it but haven't cracked it because I have too many open already. I have to pre make some for the week today so I'll give it a try.

Hyde said:
I wish you all a happy New Year, even if the Blues got spanked
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Ricochet247 said:
Do u even lift??
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I guess not...

I'm going to try and get a quick one in this morning.

I have to meet a kid at noon who needs a sponsor for him to join FLYCA (FL Youth Challenge Academy). It's a place for at risk youth. Kinda nervous about having to make him feel comfortable. Never done anything like this.
 
Bowtie on 15m ride there
BT/ST Stretches

+Bowtie

Straight Arm Lat Pulldown 120

Set 1 : 70x12
Set 2 : 90x10

Barbell Bench Press 247.5 - All Paused Except Set 9+

Set 1 : 45x10
Set 2 : 95x10
Set 3 : 138x8

-Bowtie

Set 4 : 155x5
Set 5 : 185x5
Set 6 : 205x5
Set 7 : 225x3
Set 8 : 225x3 Super Wide

TnG-

Set 9 : 225x3
Set 10 : 135x20
Set 11 : 135x7

Dumbbell Bench Press 75

Set 1 : 50x15
Set 2 : 50x10

100 pressdowns
100 curls

Knocked everything out in 30-40 minutes.

The combo of having a normal sized bench and the Bowtie had my shoulders feeling spectacular. Left shoulder wore down but never really hurt. First time benching >185 in months I think. For comparison, I cannot bench >165 at home.

Maybe I'll get in some arms later. Going to put forth a lot of effort to be in here, in your guys' logs more.
 
Ha!
 
Nice work on the bench - maybe look into ordering a Fat Pad for your home setup so you can train without pain?

Also, let us know how the child sponsorship goes. You might be making a big difference for him.
 
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