TGR's Modified PowerBuilding v2.0

Barbell Shoulder Press 157.5

Set 1 : 45x15
Set 2 : 68x8
Set 3 : 85x5
Set 4 : 95x5
Set 5 : 105x15
Set 6 : 95x5
Set 7 : 80x15

Barbell Close Grip Bench Press 233.33

Set 1 : 45x10
Set 2 : 95x10
Set 3 : 115x10
Set 4 : 135x10
Set 5 : 155x10
Set 6 : 175x10

Treadmill throughout

Paps throughout

Rear Delt flys 15/15/12

Calves 3x20-30

Overhead extensions 30/25

Rope push downs 15/15

I think that's it...
 
You are on fire brother! Glad to see you back.
 
My elbow has felt like I hit my "funny bone" the last two days. No clue what caused it, it came following a rest day. It just feels weak
 
Lat pull down 3x20

Cable Row 3x20

Barbell Bench Press 301

Set 1 : 45x10
Set 2 : 95x10
Set 3 : 135x10
Set 4 : 155x5
Set 5 : 190x5
Set 6 : 215x12
Set 7 : 190x5
Set 8 : 165x15

Curl Bar 65x12-15 x4

NO PAIN!

You were right Billy. It must've been from CG pressing. I haven't done them in a long time.

215x13-14 would've been a volume PR. Maybe next time.
 
Ayo! That's a win when there's no pain!

Question, the number next to the word "bench press" is that the tempo of the movement?
 
tyga tyga said:
Ayo! That's a win when there's no pain!

Question, the number next to the word "bench press" is that the tempo of the movement?
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No, it's the app I use calculating the estimated 1 Rep max for the top set of that exercise.
 
jimbuick said:
Fort myers close to you?

This guy might have some things that are worth asking about for your gym.

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No, but worth a drive for the right price for enough stuff.

That said, my purchasing is on hold for a little bit.
 
Elbow is sore again. I think I need to go back to band pressing every day again to keep my joints loose
 
Barbell Squat

Set 1 : 45x10
Set 2 : 45x6
Set 3 : 135x5
Set 4 : 165x5
Set 5 : 200x3
Set 6 : 215x5
Set 7 : 250x5
Set 8 : 280x5
Set 9 : 250x5
Set 10 : 215x5

Barbell Shoulder Press

Set 1 : 50x10
Set 2 : 65x5
Set 3 : 75x5
Set 4 : 80x5
Set 5 : 95x5
Set 6 : 105x10
Set 7 : 95x5
Set 8 : 80x0

PAPS 4xMax

Reverse curl 3x10, 1x15

Band triceps press down 2x50
 
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Churro protein popsicle.
 
I went to give blood today and it was declined. My BP was too high. I decided to go to the doc and he gave me BP meds.

Diet changes are a must.
 
wasme said:
I hear ya... i started cleaning mine up today... way too much over indulgence this summer...
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Time to pay the piper. This stuff catches up with you as you age. Nip it in the butt now.
 
wasme said:
Ya, i guess you would know my ale consumption! lol Damn fun though
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Haha, as well as you know mine. Well, at least those which are documented..... And you've got that right!
 
Hyde said:
Did the doc do any labs on you? Could be a good opportunity to check your numbers for everything
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Yes, still waiting for results.
 
Did someone says labs? Shameless plug ....
You can use this IOS app to track your bloodwork:

myBloodTracker
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Singles Week

Straight Arm Lat Pulldown 93.33

Set 1 : 70x10
Set 2 : 70x10

Barbell Bench Press 308

Set 1 : 45x10
Set 2 : 95x10
Set 3 : 135x5
Set 4 : 155x5
Set 5 : 190x5
Set 6 : 205x3
Set 7 : 240x1 (top set)
Set 8 : 280x3 3's PR
Set 9 : 275x1 1000RPE
Set 10 : 225x5

Barbell Deadlift 467.5

No belt

Set 1 : 190x5
Set 2 : 225x5
Set 3 : 265x3
Set 4 : 335x3
Set 5 : 375x3
Set 6 : 425x3 1+
 
Leg Extension ?x35/35/25/50

DB Bench 50 x25/10
 
RPE 1000 lol nice PR on bench and +1 on the pulls.

Elbow holding up?
 
tyga tyga said:
RPE 1000 lol nice PR on bench and +1 on the pulls.

Elbow holding up?
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Thanks!

It felt very tender/sore on 45x10 but went away during the 95x10. I didn't feel anything further during the workout. We'll see how it feels tomorrow. It's been off all week except yesterday.
 
Congratulations on the bench PR! Strong!
 
Barbell Shoulder Press 175

Set 1 : 45x10
Set 2 : 65x5
Set 3 : 75x5
Set 4 : 95x5
Set 5 : 105x3
Set 6 : 120x1
Set 7 : 135x1
Set 8 : 150x1
Set 9 : 165x1
Set 10 : 175x1
Current max I think. It was relatively easy.
Set 11 : 155x1
Set 12 : 135x5

Tricep mashing

Press down x10, 10

SS - Pressdown/Curl (cable):
X12/10, 12/10, 12/12

Spider Curl:
50x16, 12, 12

SS - Machine Trap Raise(3s flex)/Paps:
10/20, 10/15, 10/15, 20(+90#, no flex)/12

SS - Preacher Curl/Prssdown:
15/50

SS - Band Hammer Curl/Pressdown:
50/50 50/0

Notes: 'Elbow' didn't like the overhead pressing greater than a single Rep. Turns out it's not the elbow but my lower tricep, maybe a tendon. Masking helps a lot but fatigues the tricep. More mashing needed to break up whatever it is.

It was fun doing arms today.
 
So... Irma. Prayers accepted that it passes us and heads elsewhere.
 
Prayers for you and your fam Reg. At least you have a gym at your house!

Btw, sounds like your tricep tendon is pissed off. Ice, mash, stretch the tri. I cant remember if you do them but lay of skull crushers or JMs or anything where your elbow goes into end range flexion.
 
jswain34 said:
Prayers for you and your fam Reg. At least you have a gym at your house!

Btw, sounds like your tricep tendon is pissed off. Ice, mash, stretch the tri. I cant remember if you do them but lay of skull crushers or JMs or anything where your elbow goes into end range flexion.
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Thanks! That's true, if the storm is worth waiting out I'll be set.

I did avoid extensions this past go. I'll ice now, thanks for the suggestions.
 
RegisterJr said:
So... Irma. Prayers accepted that it passes us and heads elsewhere.
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Prayers for you. Evacuate if necessary as it's a freaking category 5 now.
 
Thanks fellas!

Not evacuating. Models vary but looking right now like it'll be weak when it reaches us. Still could mean affecting what I consider normal living tho
 
Squat singles, bench triples

Lying Leg Curls 75

Set 1 : 50x10
Set 2 : 50x15

Barbell Squat 367.5

Set 1 : 45x5
Set 2 : 135x5
Set 3 : 165x5
Set 4 : 205x3
Set 5 : 250x5
Set 6 : 285x3
Set 7 : 315x1
Set 8 : 315x1

Set 9 : 315x5

Barbell Bench Press 274.17

Set 1 : 45x10
Set 2 : 100x5
Set 3 : 135x3
Set 4 : 155x3
Set 5 : 185x3
Set 6 : 210x3
Set 7 : 235x3
Set 8 : 235x3

Set 9 : 235x5

Band press downs pro monster 2x50

Notes:

I need more shoulder stretching. One of the 315 singles really made my bad side delt feel off. Maybe I should raise my bar some on my back, too.

I need more accessory stuff.
 
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Storm steadily moving west. That's perfect for us. Keep going, please.

Blood work came in. Cholesterol and triglycerides are high. My own fault. I'll make a diet plan soon.
 
Look into red yeast rice. I remember reading a study showing it performed comparatively to commonly prescribed statins. Up the fish intake too for your protein needs, im assuming you have access to a lot of good, decently priced fish down there.
 
jswain34 said:
Look into red yeast rice. I remember reading a study showing it performed comparatively to commonly prescribed statins. Up the fish intake too for your protein needs, im assuming you have access to a lot of good, decently priced fish down there.
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Prayers for your family's safety.

Agree with this. Do not let your doctor put you on statins. Cholesterol is the starting building block for your entire hormone system. Try to reduce levels by diet changes. Try eliminating all beef as an experiment for 6 months. Stick with chicken, turkey, fish and pork. Bloodwork will tell you the results.
 
jswain34 said:
Look into red yeast rice. I remember reading a study showing it performed comparatively to commonly prescribed statins. Up the fish intake too for your protein needs, im assuming you have access to a lot of good, decently priced fish down there.
Click to expand...

Eh, prices are similar everywhere because there are so many farms that are cheaper than catching fresh fish. Only certain fish and shrimp here are fresh. Still decently priced, though. Thanks!

wasme said:
Thoughts are with ya Thomas
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Thanks Simon. Track still moving away from us.

kenpoengineer said:
Prayers for your family's safety.

Agree with this. Do not let your doctor put you on statins. Cholesterol is the starting building block for your entire hormone system. Try to reduce levels by diet changes. Try eliminating all beef as an experiment for 6 months. Stick with chicken, turkey, fish and pork. Bloodwork will tell you the results.
Click to expand...

Will try. I don't eat a whole lot of red meat anyway. Thoughts on eggs? I hear mixed things about the cholesterol in eggs.
 
Two eggs a day for 6 years. No cholesterol increase. Plus the protein benefit makes them a staple.
 
I agree with Kenpo on eggs. Used to eat 3-5 5+ days a week for 3-4 years. Now i have 5 probably 2-3x a week and although im youngish my levels were perfectly fine/"normal" when I had bloods done a few weeks ago.
 
OHP Triples

Barbell Shoulder Press 148.5

Set 1 : 45x10
Set 2 : 65x8
Set 3 : 75x5
Set 4 : 95x3
Set 5 : 105x3
Set 6 : 120x3
Set 7 : 135x3

Klokov Press 110.83

Set 1 : 95x5
Set 2 : 95x5
Set 3 : 95x5

Barbell Incline Bench Press 259

Set 1 : 45x10
Set 2 : 95x8
Set 3 : 135x5
Set 4 : 185x3
Set 5 : 205x3
Set 6 : 225x4 PR
Set 7 : 185x12 PR

I had one more each had I had a spotter.

EZ Bar Curl

60x15, 80x12, 12

Calf Raises x4 sets

Band Lateral Raise 2x15
 
Oh, and I'm pain free currently.
 
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