TGR's Modified PowerBuilding v2.0

[RegisterJr]

Cycle-Week 1/6, Lower Deadlift

Warmup, 2 rounds:
- BW x10
- Overandbacks x10, paps x5

Hamstring stretch
Quad stretches
Leg curls x25

Banded Shoulder series

Hip/glute kickbacks

Transformer front-3
145 3x3

Deadlifts:
185x5
215x5
260x3
275x3

Work sets:
335x5
375x3
420x1, 1, 1*

*last one belted - first time in a belt in a while.

I dropped all of my accessory. I was feeling it, but family stuff to come first.

 

[Hyde]

CT y tty JJ try to see. R up n on u

.
Jh to not nhoo it h no
CT. H call nr. G yUc c. Up

Words to live by right there

 

[MrKleen73]

Words to live by right there

I don't even have a clue how to make the boxing glove emoji...

 

[RegisterJr]

Cycle-Week 1/6, Bench

Warmup:
- Over and backs x10 (3 sets)
- Paps x12 (3 sets)
- Lat pull downs x10
- Band tricep extensions x10
- Banded standing press x15

Super D Shoulder Protocol

Shoulderok 10/10 (skip if dogs)

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

Work sets:
205x5
230x3
255x1, 1, 5

Slight incline barbell press:
3 sets x6, 6, 10, 8

DB shoulder press:
3 sets

Got into the gym late this morning, or at least it seemed. I didn’t get the work in that I wanted.

 

[BennyMagoo79]

Nice pulls mate!

 

[RegisterJr]

Cycle-Week 1/6, OHP

Warmup, 2 sets:
- PAPs
- Facepulls
- Lat pushdowns
- Tricep pushdowns

Banded shoulder series

OHP:
45x10 (*2)
60, 75 x5
90x5

OHP Work sets:
120x5
135x3
150x 1,1,2,3,2

Tricep pushdowns:
3 sets

I mismanaged my time today. I should have had plenty of time to do accessory but I stayed in my phone working.

 

[MrKleen73]

Sounds like you had other pressing things if working from your phone, and like you managed it well for what you needed to get done.

 

[RegisterJr]

Cycle-Week 1/6, Lower Squat

Bodyweight 231
(Lowest since 2015, when I stopped tracking nutrients)

Warmup, 1 round:
- BW squats x10
- Hamstring stretch
- Leg curls x25
- Banded knee raise x30

Cable Hip/glute kickbacks

Transformer low 2-3 Squats:
(Use pin 28)
145x2
175, 205x3

Work Sets:
260x5
290x3
325x1
345, 375x1

Cable glute kickbacks x20

Leg extensions:
3x25

Leg press:
3 x15

Hyperextensions
3 sets

Rest day and sleep in yesterday. Much needed!

 

[MrKleen73]

Nice work and congrats on the new recent low on the body weight as well.

 

[BennyMagoo79]

Are you cutting, or just less hungry?

 

[RegisterJr]

Arms / shoulder

Warmup, 2 round:
- Pullaparts
- Overandbacks
- Spidercrawls
- Banded pressdown

Yukon shoulder press
f/s to 5 sets

4 sets:
Incline curl
Cable pressdown

4 sets:
Barbell curl
Rope overhead extension

4 sets:
Banded front raises
Spider crawls

 

[RegisterJr]

Nice work and congrats on the new recent low on the body weight as well.

Thank you!

Are you cutting, or just less hungry?

Definitely not less hungry. When I got Covid for the second time in 4 months, after only getting the flu 1-2 times in the last 15 or so years, I decided it was time for a change. I started with intermittent fasting, I dropped alcohol (which had become a nightly thing), and made exercise mandatory despite my school and work schedule.

Now that I have nutrition under control and weight balancing out, I’m trying to find a healthy balance to recomp the best I can. 20# the first 4 weeks, but now I’m averaging about a pound loss a week.

The TRT definitely helps, of course, but the bulk of the weight loss was before I started. Speaking of, today starts week 6. I feel great and have energy for days.

 

[Hyde]

1lb a week is terrific…in 3 months you could be 220 at that pace!

 

[BennyMagoo79]

Thank you!



Definitely not less hungry. When I got Covid for the second time in 4 months, after only getting the flu 1-2 times in the last 15 or so years, I decided it was time for a change. I started with intermittent fasting, I dropped alcohol (which had become a nightly thing), and made exercise mandatory despite my school and work schedule.

Now that I have nutrition under control and weight balancing out, I’m trying to find a healthy balance to recomp the best I can. 20# the first 4 weeks, but now I’m averaging about a pound loss a week.

The TRT definitely helps, of course, but the bulk of the weight loss was before I started. Speaking of, today starts week 6. I feel great and have energy for days.

Awesome work mate! A Ib a week is ideal really - can drop bf without getting weak.

I’m going to go back to IF daily once I get home. Always felt best eating one big meal a day.

 

[RegisterJr]

Push 2

Warmup, 3 Sets:
- Over and backs x10 (3 sets)
- Paps x12 (3 sets)
- Lat pull downs x10 (3 sets)
- Band tricep extensions x10
- Banded standing press x15

Multigrip bar, slight incline, med grip
5 sets

Multigrip bar, slight incline, narrow
4 sets

Lat pushdowns
3 sets

Superset, 4 sets:
Pull apart
/ over and backs

Banded hammer curl
3 sets

Time to shower, wake the wife , and start the weekend.

 

[Hyde]

Tommy Boy’s goin’ to pound town!

Beginning testosterone is fun

 

[RegisterJr]

Cycle-Week 1/7, Lower Deadlift

Warmup, 2 rounds:
- BW x10
- Overandbacks x10, paps x5
- Hamstring stretch

Quad stretches
Leg curls x25

Hip/glute kickbacks

Lat pushdowns
3 sets (SS w/)

Deadlifts:
185x5
215x5
260x3
275x3

Work sets:
320x3
360x3
405x 4, 3

Cable stretchers
4 sets
- pause at top and bottom, long eccentric

 

[SkRaw85]

Progress! Body weight down and lifts up all around. Hard work pays off

 

[RegisterJr]

Cycle-Week 1/7, Bench

Warmup, 3 Sets:
- Over and backs x10 (3 sets)
- Paps x12 (3 sets)
- Lat pull downs x10 (3 sets)
- Band tricep extensions x10 (2)
- Banded standing press x15 (2)

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

Work sets:
195x3
220x3
250x3, 7

DB shoulder press
4 sets of 8

Quick work before my trip to Orlando. A short trip that will consist mostly of homework, but a nice getaway nonetheless. I do have some band activity planned.

 

[MrKleen73]

Nice little set up there. Looks peaceful too!

 

[RegisterJr]

Lower Day

Warmup, 3 rounds:
- paps
- Overandbacks
- Bodyweight squats
- Calf raises

Banded front squats
5 sets

Banded Bar SLDL
5 sets

I planned to also do banded extensions and leg curls, but I couldn’t get the right setup. I moved, though

 

[RegisterJr]

Chest / Shoulder Day

Warmup, 3 rounds:
- paps
- Overandbacks
- Banded lat pulls
- Hammer curls

Standing banded chest press
5 sets

Banded shoulder press
3 sets

A1. Banded lateral raise
A2. Front raise
A3. Spider crawls
4 sets

Effective. I’m exhausted. It’s also a million degrees out.

 

[SkRaw85]

Heat wave sucks

 

[Hyde]

Heat wave sucks

Got me tonight too. I just totally hit a wall. My stomach was all bloated from all the carb drink, and I was soaked in sweat, but the fluid just wasn’t getting filled back out into my muscles with all the blood shifted away from digestion. Couldn’t rehydrate as fast as I was losing it.

 

[RegisterJr]

Back Day

Warmup, 3 rounds:
- paps
- Overandbacks
- Lat pulls, banded
- Shrugs, banded

Banded lat pulls
4 sets

One-arm banded rows (meadows)
4 sets

Banded stretchers* (standing)
4 sets

Banded curls
4 sets

Banded hammer curls
3 sets

Time for the swimming pool, then ice cream.

 

[RegisterJr]

Heat wave sucks

Got me tonight too. I just totally hit a wall. My stomach was all bloated from all the carb drink, and I was soaked in sweat, but the fluid just wasn’t getting filled back out into my muscles with all the blood shifted away from digestion. Couldn’t rehydrate as fast as I was losing it.

No kidding! Rv got up to 87 yesterday with AC on full blast all day.

 

[Hyde]

Swimming pool & ice cream are my favorite finisher accessories too

 

[RegisterJr]

Cycle-Week 1/7, Lower Squat

Bodyweight 229.2

Warmup, 1 round:
- BW squats x10
- Hamstring stretch
- Leg curls x25
- Banded knee raise x30

Cable Hip/glute kickbacks

Transformer low 2-3 Squats:
(Use pin 28)
145x5
175x5
210x3 (220 by accident)

Work Sets:
250x3
285x3
315x 7

Leg curl
3 sets

Leg extensions:
3 sets

Leg press:
2 sets

Back home, new 6-7 year BW low. Time to keep moving.

It’s week two of semester overlap. I just have to make it 4 more days.

 

[MrKleen73]

Congrats on being below 230, you got this next few days man!

 

[Hyde]

Keep doing what you’re doing brother!

 

[RegisterJr]

Cycle-Week 1/7, OHP

BW: 228.0

Warmup, 2 sets:
- PAPs
- Facepulls
- Lat pushdowns
- Tricep pushdowns

Banded shoulder series

Banded knee raise x20

OHP:
45x10, 5
65, 80 x5
95x3

OHP Work sets:
115x3
130x3
145x 3, 3, 3

Rope triceps pressdown
4 sets

A1. DB OHP
4 sets
A2. Spidercrawls (3x up and down)
4 sets

B1. Overandbacks 3x10
B2. Tricep pressdown
3 sets

Banded Rear Delt Fly
1 set to failure and then some

This was a great workout and pump session.

I didn’t mention that my brother and family are also in town this week. I’ll spend some time with them tonight and sneak in homework where I can. I doubt I’ll catch up anyones logs before the holiday.

 

[RegisterJr]

Cycle-Week 1/8, Bench

BW 226.0

Warmup, 3 Sets:
- Over and backs x10 (3 sets)
- Paps x12 (3 sets)
- Lat pull downs x10 (3 sets)
- Band tricep extensions x10 (1 set)
- Banded standing press x15 (1set)

Super D Shoulder Protocol

Bench:
Bar x10^2, 95x5*2
110, 140, 165x5

Work sets:
180x5
210x5
235x8
210x5
180x8 or 10

Banded standing chest press
3 sets

DB shoulder press
4 sets of 8

A1. Facepulls
3 sets

A2. Rope tricep extension
3 sets

Rope bicep hammer curl to banded
1 set to failure

Keep moving forward.

 

[RegisterJr]

Cycle-Week 1/8, Back & Core

BW: 227.6

Warmup:, 3 sets
- Over and backs x10
- Paps x12
- Lat pull downs x10

Banded knee raise x 30

Pull-ups, + final negative
3 sets

Meadows rows
5 sets

Cable rows
4 sets

Stretchersl
5 sets

Incline DB curls
4 sets

Barbell curl
3 sets

Finals for the class that is due today, is done. I have my nieces this weekend and some homework, but all at manageable levels.

I’ll check in on logs throughout the next two days. It was a successful week.

 

[BennyMagoo79]

Congratulations!

summer break? Or do you keep studying?

 

[RegisterJr]

Congratulations!

summer break? Or do you keep studying?

Keep studying. It seems never ending

 

[jimbuick]

Keep studying. It seems never ending

It does seem that way, doesn’t it?

 

[RegisterJr]

Cycle-Week 1/8, Lower Deadlift

Warmup, 3 rounds:
- BW squats x10
- Overandbacks x10
- paps x10
- Hamstring stretch (2sets)

Quad stretches

Hip/glute kickbacks

Deadlifts:
185x5
225x5
270x3

Work sets:
300x5
345x5
385x 6
345x5
300x 11

A1. Banded knee raises
x30, 25, 25
A2. RDL
225x 8, 8, 6

B1. Hyperextensions
3x 10-15
B2. Lat pushdowns
3x 10-15

ADDED:
3 sets, failure:
Banded hammer curls
Pullaparts

Quite the sugar buzz with Karbolyn and a couple mini PB cupcakes. During the workout. My wife brought them home, so I couldn’t let them go to waste.

 

[RegisterJr]

It does seem that way, doesn’t it?

I wouldn’t want your school load, that’s for sure. I hope you are completing yours way earlier in life than I did.

 

[RegisterJr]

Cycle-Week 1/8, OHP

Warmup, 2 sets:
- PAPs
- Facepulls
- Lat pushdowns
- Tricep pushdowns

Banded shoulder series

OHP:
45x10
65 (2*), 80 x5
95x5

OHP Work sets:
110x5
125x5
140x 5
125x5
110x 10

EZ close grip press
4 sets

A1. DB OHP (3 sets on 5’s week)
4 sets
A2. Spidercrawls (3x)
4 sets

Lateral raise
3 sets (+ banded to failure on final set)

B1. Overandbacks 3x10
B2. Tricep pressdown
B3. Banded Rear Delt Fly
3 sets

BW low this past week was 226. I’m maintaining around 227/226 the last 6 days, with calories around 2700-3000. We are eating out a lot with visiting family, but I’m doing a great job of not splurging. Salads with minimal dressing, lean meats and rice, etc. The “seasoning” has the worst junk, but I’m making it work.

 

[RegisterJr]

Cycle-Week 1/8, Lower Squat

Bodyweight 226.0

Warmup, 1 round:
- BW squats x10
- Hamstring stretch
- Leg curls x25
- Banded knee raise x30

Cable Hip/glute kickbacks

Transformer low 2-3 Squats:
(Use pin 28)
145x5
175x5
210x3

Work Sets:
235x5
270x5
300x 8
270x5
235x 10

Good mornings
235 x8, 8, 8
3 sets

Leg extensions:
x12, 12, 12, 12
4 sets

Leg press:
3 sets

Still maintaining around 226. I saved plenty of room last night for frozen yogurt and it did me right.

I’m almost a week ahead in school now. I’m racing to get two+ weeks ahead so I have zero to do on vacation in a couple of weeks.

Time for food.

 

[RegisterJr]

Cycle-Week 1/9, Bench

BW: 225.0 (new 7-8 yr low)

Warmup, 3 Sets:
- Over and backs x10 (3 sets)
- Paps x15 (3 sets)
- Lat pull downs x10 (3 sets)
- Band tricep extensions x10 (1 set)
- Banded standing press x15 (1set)

Super D Shoulder Protocol

Bench:
Bar x10^2, 95x6
110, 140, 165x5

Work sets:
210x5
235x3
260x1
275x 1, 2 (easy)

Banded standing chest press
3 sets

DB shoulder press
4 sets of 10

Lateral raises
3 x10, 10, 15 + banded failure.

I’m feeling strong and continuously leaning out. I need to slow the 2.5#/week average loss when I get back from vacation.

I don’t know why I ever worked out fasted. Having carbs in me is so much better.

Today is pin day. Still quads.

 

[MrKleen73]

Congrats on the continued fat loss while making progress on the weights!

 

[Hyde]

The weightloss will slow on its own; I would ride it for now. It’s aggressive but not excessive, and will likely drop you exactly where you want to be soon enough. Most people don’t regret getting leaner.

Hey, I tried to tell you about intra carbs for a long time. Unless someone really wants to lose bodyfat aggressively and is going to train fasted on growth hormone & Clen or Yohimbine and strictly utilizing the training as exercise, it doesn’t make a lot of sense to have no incoming digesting calories at the highest energy demand point in your day.

 

[RegisterJr]

Cycle-Week 1/9, Back & Core

BW: 225.4

Warmup:, 3 sets
- Over and backs x10
- Paps x12
- Lat pull downs x10

Banded knee raise x 30

Pull-ups, + final negative
3 sets

Meadows rows
5 sets

Cable rows
4 sets

Stretchers
5 sets

Incline DB curls
4 sets

Barbell curl
3 sets

Complete mental fatigue yesterday. I came home and napped, ate, then went to bed.

 

[RegisterJr]

Cycle-Week 1/9, OHP

BW: 226.2

Warmup, 3 sets:
- PAPs
- Facepulls
- Lat pushdowns
- Tricep pushdowns

Banded shoulder series

Banded knee raise x20

OHP:
45x10
65, 80 x5
95x5

OHP Work sets:
125x5
140x3
155x 1, 1, 3

EZ close grip press
1 set

Rope tricep pressdown
4 sets

A1. DB OHP (3 sets on 5’s week)
4 sets
A2. Spidercrawls (3x)
4 sets

Lateral raise
3 sets (+ banded to failure on final set)

B1. Overandbacks 3x10
B2. Tricep pressdown
B3. Banded Rear Delt Fly
3 sets

Banded tricep extension
2x50

 

[RegisterJr]

Cycle-Week 1/9, Lower Deadlift

Warmup, 3 rounds:
- BW squats x10
- Overandbacks x10
- paps x20
- Banded lat pulls x10
- Lat pushdowns x10

Hamstring stretch (2sets)
Quad stretches

Hip/glute kickbacks

Deadlifts:
185x5
225x5
275x3
(+315x3)

Work sets:
345x5
385x3
430x1
470x0, quick re-brace, x1
405x3

**Time for the belt maybe …

That’s it. Time to pack and do chores.

A week of triples, then some volume days, then Deload while on vacation.

I’ll have a progress update on other items later this evening.

 

[Hyde]

No shame in using a belt, man. There’s no credible/popular strength contest or organization in the world that doesn’t allow belts. And driving up beltless strength doesn’t have as much transfer to maximum belted strength as one would hope. It is mainly good for reinforcing proper bracing mechanics all the time.

 

[RegisterJr]

No shame in using a belt, man. There’s no credible/popular strength contest or organization in the world that doesn’t allow belts. And driving up beltless strength doesn’t have as much transfer to maximum belted strength as one would hope. It is mainly good for reinforcing proper bracing mechanics all the time.

Oh, I have no shame in using one!

To be honest, I put on so much weight around my midsection that I couldn’t find a comfortable way to wear it. I know I could have worn it and adjusted, but I wanted to drop some midsection first. I think I’m there.

 

[Hyde]

Oh, I have no shame in using one!

To be honest, I put on so much weight around my midsection that I couldn’t find a comfortable way to wear it. I know I could have worn it and adjusted, but I wanted to drop some midsection first. I think I’m there.

Congratulations! I’d say being at a new low for recent years, you’ve proved you have the right! Hopefully you will slowly be able to work down another hole from where you are comfy now, too.

 

[MrKleen73]

Coming up on that 500! Keep killing it in here!