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TGR's Modified PowerBuilding v2.0

Makes sense — sometimes you need to yield for things like family! Wish I could spend that kind of time with my brother! Nice sunset!
 
1.01 Afternoon - Pull day accessory

Lat pulldowns
3 sets

Pull-ups
3 sets

Low cable row (superset with incline treadmill)
-2 light sets x20
-Sets of 6 building to a tough 8, or failure near 8
-1 work set + a 20% drop in weight to failure

Speed Pulls
-2 feeder sets (185)
-3x3 speed, light-banded
-10 rest/pause singles, light-banded

Pull-ups
1 set

Meadows row
-1 feeder set
-x12 RPE 11
-x8 RPE 11

Pulldowns with forced stretch
-1 feeder x4
-2 sets of 8-10

This was a feel-good sesh.

I’m going to do a small amount of homework after my shower, then attempt some catch up in here.
 
Incline treadmill

3 sets each:
Pullaparts
Lat press downs
Leg raises
 
Short leg workout…

Leg curls
20, 20, 6, 6, 8

Yukon Squat
Warmup singles, 4, 4, 4, 1

Leg press
3x10

Calf raises
2 sets

… just enough to realize that missing time in the gym catches up to you.
 
Hey man, you’re getting in there and that counts for a lot! Longer sessions will follow, no doubt!
 
Nice to hear you got to spend time with family.
 
Doing alright TGR?
 
jinxie said:
Doing alright TGR?
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Hey Jinx!

Right after that last post I caught my second round of Covid since Christmas. This one isn’t so bad, and I’m at the tail end.

I have been moving, just not very motivated to log in.

1.5 - 2 mile walks every day.

I’ve done two chest days, two arm days, a shoulder day, a back day, and today is my second leg day. All relatively low weight and reps.

I’ll post up later.
 
Really sorry to hear this. Hope you’re fully recovered!
 
Feel better soon man!

I never know what I have: my toddler brings home so much crap I just always assume if I feel bleh for several days I’m just working through the next round of whatever ‘itis is the flavor of the month here.
 
Legs

Hip stretches
Hip kickbacks
BW squats

Hip/flute kicks
2 more sets

Yukon Bar:
135 x1, 1, 1
Singles up to
315 3x1
365 x1

Deadlift:
185, 185,
225, 275, 315 x2
365x1
405 3x1

Good mornings:
225 x4, 5, 8
(It took some getting used to on the Yukon bar)

Leg extensions:
3x15

1.2 mile dog walk

Thanks guys. Like I said, not horrible, just exhausting. I am a day or two from back to normal.

Oh yeah, I’m on day 5 of intermittent fasting again. Let’s drop some weight.
 
Arms

Warmup, 1 round:
- Pullaparts
- Overandbacks
- Spidercrawls
- Banded pressdown

CGBP (wobble)
4x5, x10

3 sets each:

A1. Rope tricep extension
A2. Incline DB curls

B1. Cable curls
B2. Skull crushers/ JM Press

C1. Multigrip curl
C2. Cable kickbacks

Sickness gone, habit restarted.

Back to power training tomorrow. Modified to my likes, of course (no fives).
 
Yes, he’s back folks!!!
 
SkRaw85 said:
Wobble? You have an earthquake bar???
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No, sorry, I use weights on bands that make the barbell wobble. I’ve called it that since 2014, but now you’re making me look up the cost dang it.

jinxie said:
Yes, he’s back folks!!!
Click to expand...

Just a small setback!
 
RegisterJr said:
No, sorry, I use weights on bands that make the barbell wobble. I’ve called it that since 2014, but now you’re making me look up the cost dang it.



Just a small setback!
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Gotcha. I’ve never had the opportunity to use one so no idea as to the efficacy. I like your idea better anyways for the price lol
 
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Cycle-Week 1/1, Bench

Warmup:
- Over and backs x10
- Paps x12
- Lat pull downs x10
- Band tricep extensions x10
- Push-ups x5

Super D Shoulder Protocol

Bench:
Bar x10, 95x5*2
105, 135, 160x5

Work sets:
185, 210, 240x3

Slight incline DB chest press:
3 sets 12
(Flex at top)

DB shoulder press
4 sets

Rear Delt destroyers:
2 sets to failure

Banded rear Delt flys
3 sets to failure

I reset all my main lift numbers and set them back so I have a few weeks to progress from my recent losses.
 
akboom87 said:
You will be back in no time, on a side note done any more welding projects?
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No, just playing with the amperage recently. I do have a project waiting but I’m waiting on my RV to come back from Indiana.
 
Cycle-Week 1/1, Lower Accessory

Warmup, 1 round:
- Pullaparts
- Over and backs
- BW squats x10
- Hamstring stretch
- Leg curls x25

Straight arm pull downs
-Cable x10

Lowbar Squats:
135, 135, 155, 175x1
175x3
225 3x3

Leg extensions
Feeder sets to 10 RPE 5
1 set to failure.
x15

Leg press:
FS up to 2 tough sets of 8, drop weight to 8 more

Leg curl
3 x8

Nothing horribly taxing, but I got the work in.
 
Getting it done!!

I am wanting to make a grill attachment to bolt on to the bumper of the camper locks in place when traveling, then when you are parked can un pin and swing out the grill and have 1 maybe 2 drop legs to steady and level it. Now if I get this done or not that’s another story.
 
akboom87 said:
Getting it done!!

I am wanting to make a grill attachment to bolt on to the bumper of the camper locks in place when traveling, then when you are parked can un pin and swing out the grill and have 1 maybe 2 drop legs to steady and level it. Now if I get this done or not that’s another story.
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I purchased this one, and honestly, legs would be quite nice!

I had to move the rear tire to add this and a bicycle rack. I want to build a rack on the front that holds my generator, maybe 1-2 smaller items, and has a trash can stand to elevate off the ground. I think I want to mount the tire on it somewhere as well.
 
Nice work, digging back in!
 
Last night:

Back

Warmup, 1 round:

- Banded knee raise x20
- Over and backs
- Hyperextensions
- Cable lat pushdowns

Multigrip rows
F/S’s
3x8

One (both at once) arm barbell row
F/S’s
3x10

A1. Barbell Goodmornings
F/S’s
3 sets

A2. DB Shrugs

Lat push downs
4 sets

F/S = feeder sets

———-

This morning:

Cycle-Week 1/1, OHP

Warmup:
- PAPs
- Facepulls
- Lat pushdowns

Banded shoulder series

OHP - (superset with paps)
45x10
60, 75 x5
90x3

Work sets:
105, 120x3
135x3 (5*)

Overandbacks x10

Starting to feel good again. I need to spend more time on my core like I was doing pre-Christmas.
 
Cycle-Week 1/2, Lower

Warmup, 1 round:
- Pullaparts
- Over and backs
- BW squats x10
- Hamstring stretch
- Leg curls x25

Banded Shoulder series

Hip/glute kickbacks 3 sets

Yukon Squats:
(Yukon max 365)
155, 175x1, 1
175x2
200x3

Work sets:
215, 250, 280, 250, 225 x3

Deadlifts:
185, 215 x1
260, 275x1

Work sets:
280, 325 x3*

Scratched the rest of the deadlifts*

Leg press
3 sets

Leg extensions
4 sets

Dog walk before, dog walk after.

I’m down about 12 pounds since I tested positive for Covid.

*I’m on blood pressure medicine and noticed recently, when I’m not at work, that my blood pressure plummets. It affected me today and I scrapped deadlifts and good mornings to play it safe. Starting next week I’ll take my medicine after working out, maybe after ending my fast. I’m hoping that I drop all BP meds within 6 months.
 
PreWO sodium will drive BP up if you find it necessary, and certain stims. Not sure that’s what you’re after, but just some ideas that may also aid performance.

I take 200mg Ubiquinol preWO on lower body days and that also seems to support my cardiovascular strength.
 
Hyde said:
PreWO sodium will drive BP up if you find it necessary, and certain stims. Not sure that’s what you’re after, but just some ideas that may also aid performance.

I take 200mg Ubiquinol preWO on lower body days and that also seems to support my cardiovascular strength.
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I’ll give both a try, thanks. I didn’t take a PWO today, because I just had two cups coffee.
 
Try shooting & chasing an 1/8th teaspoon of iodized table salt preWO and see how it goes. 1/4 may be more ideal for pumps & should raise bp more, but 1/4tsp is around 7-800mg & I prefer to taper up for testing doses vs jumping into the deep end.
 
Cycle-Week 1/1, Bench

Warmup:
- Over and backs x10
- Paps x12
- Lat pull downs x10
- Band tricep extensions x10
- Push-ups x5

Super D Shoulder Protocol

Bench:
Bar x10, 95x5*2
105, 135, 160x5

Work sets:
170, 200 x5
225 x5
200, 170 x5

4-6 sets hammer curls.

Accessory work in the morning.

Time to repack them RV.
 
Upper accessory

A1. Slight incline dumbbell press

A2. Cable face pulls

- A: 5 sets

B1. Dumbbell shoulder press

B2. Band triceps push down

- B: 4 sets

C1: DB lateral raise

C2: band hammer curl

- C: 3 sets
 
Yesterday morning I did Core work and band flexibility/mobility work.

Last night:

Cycle-Week 1/2, Lower

Warmup, 1 round:
- Pullaparts
- Over and backs
- BW squats x10
- Hamstring stretch
- Leg curls x25

Lowbar Squats:
155, 175x1, 1
175x3
225 3x3

Leg extensions
4 sets

Leg press:
3 sets

Leg curl
3 sets

I’m down 13 pounds since April 18. It’s screwing with my strength but this adjustment is much needed and years overdue.

On May 25 I’ll be back at 1 year lifting again, so technically I’m still a newb to all this.

My blood pressure is low-normal with me deleting a medication. One down, two more to go.

I have a short RV trip planned this weekend, then the summer semester starts up. Time to keep the ball moving.
 
Great weight loss and momentum here!
 
Killing it in here, somehow you dropped off my feed. Seeing your post in my thread I was like why haven't I seen his log in a while. This post should fix it.
 
Back

Warmup:
- Over and backs x10
- Paps x12
- Lat pull downs x10
- Band tricep extensions x10

DB rows
6 sets

Lat pulldowns
4 sets

Low-Lat rows
4 sets

Hammer curls
4 sets

I spent the weekend on a short RV vacation. It was great, and I have another coming up in two weeks.

School started yesterday, but I’m going to do what I can to get ahead of assignments and keep the training going.

I’m down 16 pounds and I’ve stopped taking one blood pressure med. I’m at low-low normal BP, so I’m hoping I’m within 10 #’s of losing another.

I had my hormones done and I’m sitting at 258 test. I have a TRT appt Thursday afternoon.

I’ll spend some time this afternoon catching up on your logs. In the meantime, here are my happy children.

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There’s no way you’ve only been lifting a year! Did I misread that? Too much knowledge.

528 not terrible, but TRT will definitely be a nice addition for you.
 
SkRaw85 said:
There’s no way you’ve only been lifting a year! Did I misread that? Too much knowledge.

528 not terrible, but TRT will definitely be a nice addition for you.
Click to expand...

A year this time around. I didn’t lift for several years between.

Oof, swap that 5 & 2. It’s a low 258.
 
Cycle-Week 1/2, OHP

Warmup:
- PAPs
- Facepulls
- Lat pushdowns

Banded knee raise x20

Banded shoulder series

Banded knee raise x20

OHP:
45x10
60, 75 x5
90x3

Work sets:
100, 115 x5
130x5
100, 115 x5

Incline bench press
Feeder sets
3 x10

Overandbacks x10

Banded lateral raise xFailure
3 sets
 
Dude, TRT is going to make a huge difference! I was about that low before I started. I’m still lower middle of the range (apparently I’m a hyper metabolizer of test with high SHBG), but the difference is still night and day. I used to not recover. I hope it works out for you!!!

Those are my kinda kids!!!
 
Also, big props for all that weight loss! Soon we’ll be calling you “Slim.”
 
I forgot to mention, my transformer bar finally shipped! Ordered on 11/24. Supposed to be here this week but I’m not expecting it that soon
 
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