TGR's Modified PowerBuilding v2.0

Progress update. It’s a little lengthy.

Weight loss graphs:

3 months
2 months
1 month
1 week

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I’m down 35#, but didn’t start logging weight until I hit COVID, which I had already dropped 5#.

In the first two months of nutrition change and weight loss, I came off of all of my hypertension medication. There were three relatively strong BP meds.

I’m still on statins, and the doc thinks that’s forever due to genetics. My cholesterol and triglycerides were through the roof. Blood work due in August to see.

Around the middle of month two, I started TRT at 100mg/wk on Thursday evenings. Test was 258 in prior bloodwork. I have bloods in a few weeks, and I’m looking to readjust my pin timing. More on that later.

Sure contributors to my recent change:

1. Monitoring nutrition.
Up until two weeks ago, I was only loosely monitoring calories and allowing for very broken weekend diets. My weekends are now as strict as my week when it comes to macros and totals. If we eat out I order what fits my plan. I don’t plan around what I order.

2. Dropping alcohol.
I haven’t had a drink since the day before I tested + for Covid. For contrast, I don’t think I went a full week without alcohol since 2014. I probably went back
-to-back days without a drink fewer than a couple of handful.
I don’t have the “I’m sober now” mindset; meaning, I’ll drink if I want to, but I don’t want to. Closing in on 3 months without. Yes, it was a major problem, and I’ll probably detail that another time. I feel better without.

3. Prioritizing exercise.
My life is slammed. I’m always busy, chasing chores, homework, and keeping up with the demands of a 50-60h/wk job. These are excellent excuses to rearrange your schedules and prioritize life over hobbies. My mental and physical health is as important as any of these, if not more. It’s the only one that stays with me until my death, for certain. It is the #1 priority over school, chores, and work. I need to continue to treat it as such.

4. TRT.
I feel way more energetic and motivated. I know this has likely sped up my conditioning process, but I don’t know how much.
 
Cycle-Week 1/9, Lower Squat

Bodyweight 226.0

Warmup, 1 round:
- BW squats x10
- Hamstring stretch
- Leg curls x25
- Banded knee raise x30
- Banded lat pulls (to body) x10
- Lat pushdowns x10

Cable Hip/glute kickbacks

BW squats x10

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

Work Sets:
270x5 +loose belt

+ belt**
300x3
335x 1, 1, 1

-belt
235 x10

Leg extensions:
x20, 20,
4 sets

SLDL:
4 sets

** The belt is awkward, of course, but less so now that I’ve ditched some poundage.

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The setting is where it was when I first bought it.

Sweatin my butt off this morning.
 
I really miss my old lever belt. I recently got stuck in my leather belt for about 20 minutes. It was just too stiff to get it to bend back to pull off the prong. It had to look pretty funny to see my desperation building as I couldn't get the damn thing off and didn't have anyone there to help me with it. Finally with some creativity and and a lot of attempts at doing an abdominal vacuum I was able to finally get out of it. So back to using my SPUD's Deadlifting belt for me. LOL
 
Congrats on the progress sheet man. Be proud of that. Mindset really is everything. I’m with you on the drinking aspect as it was getting out offhand. I haven’t had a drink since January. Same boat as you though, I just don’t want it right now. Keep up the good work!
 
Cycle-Week 1/10, Back & Core

BW: 224.6

Warmup:, 3 sets
- Over and backs x10
- Paps x12
- Banded lat pulls (to body) x10
- Lat pushdowns 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

A1. Barbell curl
3 sets

A2. DB Shrugs
3 sets
 
Hyde said:
Badass progress man
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Thanks!

MrKleen73 said:
I really miss my old lever belt. I recently got stuck in my leather belt for about 20 minutes. It was just too stiff to get it to bend back to pull off the prong. It had to look pretty funny to see my desperation building as I couldn't get the damn thing off and didn't have anyone there to help me with it. Finally with some creativity and and a lot of attempts at doing an abdominal vacuum I was able to finally get out of it. So back to using my SPUD's Deadlifting belt for me. LOL
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Geez man. That might have spiked my anxiety!

SkRaw85 said:
Congrats on the progress sheet man. Be proud of that. Mindset really is everything. I’m with you on the drinking aspect as it was getting out offhand. I haven’t had a drink since January. Same boat as you though, I just don’t want it right now. Keep up the good work!
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Thanks man! Yeah, I have vacation coming next week and it’s not even on my menu. A few hours of drinking isn’t worth what comes along with it.
 
Oh I definitely got anxious! I was home alone, so I almost panicked. I even started thinking about cutting it off at one point. Had to calm myself down, and think it through. Ended up having to exhale everything and push my lower ribs in on one side with my hand to get the extra room to clear the prong. When I got out I felt like Houdini after some death defying escape!
 
Cycle-Week 1/10, Bench

BW: 225.0

Warmup, 3 Sets:
- Over and backs x10 (3 sets)
- Paps x15 (3 sets)
- Banded lat pulls (to body) x10 (3 sets)
- Lat pull downs x10 (3 sets)
+ on first round:
- Band tricep extensions x10 (1 set)
- Banded standing press x15 (1 set)

Super D Shoulder Protocol

Bench:
Bar x10, 95x5
110, 140, 165x5

Work sets:
200x3
225x3
255x3, 5

Slight incline DB bench press:
4 sets

A. 3 sets
A1. DB shoulder press
A2. Banded standing chest press

B: 3 sets
B1. Banded front raise
B2. Banded lateral raise

I need extra food today.
 
MrKleen73 said:
Oh I definitely got anxious! I was home alone, so I almost panicked. I even started thinking about cutting it off at one point. Had to calm myself down, and think it through. Ended up having to exhale everything and push my lower ribs in on one side with my hand to get the extra room to clear the prong. When I got out I felt like Houdini after some death defying escape!
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It sounds like a great commercial to promote lever belts though…
 
Second round today. I upped calories to compensate.

Cycle-Week 1/10, Lower Deadlift

Warmup, 1 rounds:
- BW squats x10
- Overandbacks x10
- paps x20
- Lat pushdowns x10

Hip/glute kickbacks

Deadlifts:
185x5
225x5
275x3
(+315x3 on singles week)

Work sets:
330x3
375x3
415x3, 3, 3

It’s been a while since I’ve lifted after work. I prefer before work.

Felt good. Pin day!
 
Cycle-Week 1/10, OHP

Warmup, 3 sets:
- PAPs
- Facepulls
- Banded lat pulls (to body) x10
- Lat pushdowns x10
- Tricep pushdowns

Banded shoulder series

Banded knee raise x30

OHP:
45x10
65, 80 x5
95x5

OHP Work sets:
120x3
135x3
150x3, 3, 3

Rope tricep pressdown
4 sets

A1. DB OHP (3 sets on 5’s week)
(Arnold’s/press alternating weeks)
4 sets
A2. Spidercrawls (3 series each)
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 xfailure

I have to work off that Chinese buffet bloat
 
Cycle-Week 1/10, Back & Core

Warmup:, 3 sets
- Over and backs x10
- Paps x12
- Banded lat pulls (to body) x10
- Lat pushdowns 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

A1. Barbell curl
4 sets

A2. DB Shrugs
4 sets
 
Cycle-Week 1/10 Lower Squat

Bodyweight: 225.6

Warmup, 1 round:
- BW squats x15
- Hamstring stretch
- Leg curls x25
- Banded knee raise x30
- Banded lat pulls (to body) x10
- Lat pushdowns x10

Cable Hip/glute kickbacks

BW squats x15

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

Work Sets:
260x3
+Belt
295x3
325x 5, 3

Leg extensions:
5 sets, aim for 20

SLDL:
DB’s
3 sets

I’ve maintained roughly the same body weight for almost two weeks, but I’ve dropped at least one pant/belt size in that time. The outline of the upper apps are very visible. Still quite the little pooch, though.

Last squat day for two weeks. Maybe my last barbell day. I’d like one more session tomorrow; tonight maybe, if I have nothing left to pack for the trip.

I have done enough homework that I have one small paper to write while on vacation. Once that’s written, I have nothing left to do until two weeks after I get back.

I don’t know yet what I’ll do with calories on vacation. I want to stay clean and no alcohol. Bodyweight movements and swimming 3-5 hours a day. I’ll track everything to be sure.
 
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Tracking is a very good idea. Forces you to be more mindful. So even if you splurge on something you know is totally worth it, maybe it helps you realize to pull back at breakfast and lunch the next day, or whatever, to maintain better balance.

I find when I am mindful of what I eat on vacation, I get to enjoy everything I truly want easily, but end up not coming home overweight. Often I only fluctuate a pound or two, sometimes even down in weight.

Enjoy your trip!!!
 
Shoulders, other things

BW: 224.6

Warmup, 3 tounds:
- Overandbacks
- Pullaparts
- Lat pushdowns

4 sets each:

A1. Lat pushdowns
A2. Shoulder DB press

B1. Lateral raise
B2.overhead tricep extension

C1. Plate front raise
C2.Facepulls
C3. Hammer curls

3 sets each:

D1. Plate overhead press
D2. Spidercrawls

Single arm tricep extension
3 sets
 
WOW upper abs coming in is big when it has been a long while since you have seen them. Congrats!!!!
 
Vacation workout - Thursday

First round:
Morning coffee workout, 6-7a:

Warmup, 3 rounds:
- Overandbacks
- Pullaparts
- Lat pulls
- Lat press downs

A. Hip and knee stretches

B. Bodyweight squats
3-4 sets, slow descent, hold at bottom

C. Wall squat
2 minutes

D. One legged calf raises
3 sets

Round two, Boat workout:

Warmup, 3 rounds:
- Overandbacks
- Paps

A. Hammer curls
3 sets

B. Calf raises, single leg BW
3 sets

Swimming:
4-5 hours
 
Sounds like an awesome day!
 
Vacation workout 2 - Chest, Triceps

Land session:

Warmup, 4 rounds:
- Over and backs
- Paps
- Lat pulls, banded
- Banded trickle extensions

Heavier lat pulls
3 sets

A1. Incline push-up, RPE 7
A2. Decline push-up, RPE 9
4 sets

B1. Banded chest press
B2. Pullaparts
3 sets

C1. Banded prone press
C2. Tricep pushdowns (hammer)
3 sets

D1. Tricep extension (standing overhead)
D2. Banded lateral raise
3 sets

Probably the best bodyweight workout I’ve had for chest.

Time for all of the food and some snorkeling cardio.
 
Vacation, homework day - Saturday, Legs

Warmup, 4 rounds:
- Over and backs
- Paps

Warmup, 3 rounds:
- Hip mobility to
- Bodyweight squats
- Lying leg raises
- Dorsiflexion raises

Bodyweight squats x20
5 sets, 30s rests

Wall squat
- [ ] 1 minute (56s)
- [ ] 1m (37s)

Bavarian split squat
3 sets, 30s rests

SLDL, banded
3 set

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Vacation - Sunday, Back

Warmup, 3 rounds:
- paps
- Overandbacks

- [x] Banded crunches (switched to lat push downs after first set)
3 sets
- [x] 3
- [x] 2
- [x] 1

- [x] Lat pulls, overhead
(Towel, Kneel and pull)
3 sets
- [x] 3
- [x] 2
- [x] 1
- [x] FS

- [x] Leaning banded rows (like a db row)
(Bring handles, single)
4 sets
- [x] 4
- [x] 3
- [x] 2
- [x] 1

- [x] Stretchers / Overandbacks
(Bring attachment, clips)
5 sets
- [x] 5
- [x] 4
- [x] 3
- [x] 2
- [x] 1

- [x] Banded curl
3 sets
- [x] 3
- [x] 2
- [x] 1

Disregard the checklist x’s. It’s easier not to delete them.
 
Man does that food look good!!!
 
Swimming is super secret weapon! Eddie hall was a swimmer and a few other heavy bench specialists were swimmers. There’s something to it…..
 
Vacation - Chest, Shoulders, Triceps

Warmup, 4 rounds:
- Over and backs
- Paps
- Lat pulls, upright, banded
- Banded tricep extensions

Lat pulldowns, banded
3 sets

A1. Incline push-up, RPE 7
A2. Decline push-up, RPE 9
4 sets (alternate starting position)

B1. Banded chest press
B2. Pullaparts
4 sets

C1. Overhead shoulder press
C2. Tricep pushdowns (hammer)
4 sets

D1. Tricep extension (standing overhead)
D2. Banded lateral raise (heavy band x10, light x10)
3 sets

E1. Upright raise
E2. Front raise (heavy band x10, light x10)
E3. Spidercrawls
3 sets

No swim today, no swim tomorrow.

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^^ some of the tastier things over the last 24 hours.
 
SkRaw85 said:
Swimming is super secret weapon! Eddie hall was a swimmer and a few other heavy bench specialists were swimmers. There’s something to it…..
Click to expand...

The ultimate full body workout. A storm came through yesterday while we were scalloping. Before the storm, the wind and swells increased enough to push the boat, even with anchor down, away from us. The swim to catch up to the boat was exhausting, and the lats and shoulders were destroyed.
 
RegisterJr said:
The ultimate full body workout. A storm came through yesterday while we were scalloping. Before the storm, the wind and swells increased enough to push the boat, even with anchor down, away from us. The swim to catch up to the boat was exhausting, and the lats and shoulders were destroyed.
Click to expand...

Earned that steak and cake for sure!
 
Vacation, last day - Thursday, Back

Warmup, 3 rounds:
- paps
- Overandbacks
- Lat push downs
- Lat pulls/band rows

- [x] Lat push downs / incline push-up
3 sets

- [x] Lat pulls, standing / decline push-up.l
4 sets

- [x] Leaning banded rows (like a db row)
/ double-band pullaparts
4 sets

**^Park is getting mowed again. Skipping some to expedite departure

- [x] Banded outside curl
3 sets
 
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Band sale, 20% off at eliteFTS!
 
RegisterJr said:
The ultimate full body workout. A storm came through yesterday while we were scalloping. Before the storm, the wind and swells increased enough to push the boat, even with anchor down, away from us. The swim to catch up to the boat was exhausting, and the lats and shoulders were destroyed.
Click to expand...
Nothing like a good swim for upper body pumps!
 
Cycle-Week 1/11 Lower Squat

Bodyweight: 226.6

Warmup, 1 round:
- BW squats x25
- Leg curls x25
- Banded knee raise x30
- Banded lat pulls (to body) x10
- Lat pushdowns x10
- BW squat x10

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

Work Sets:
245x5
280x5
310 x 6
280x5
245 x 5

️ SLDL:
DB’s
4 sets

️ Leg curls
3 sets

️Bavarian split squats:
3 sets

Body weight is mostly unchanged since vacation. I find that hard to believe with how active I was and several days of 3-6 hours swimming. I guess no change is good also.

Stars are how I’ll track repeat exercises week to week. Nothing starring.

Let’s see when bloat goes down. Goal is to drop some weight again but not drastically. Add cardio.
 
Hyde said:
So do the Bavarian split squats have chocolate on them and custard filling like the donuts?
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Indeed.

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The greatest thing about reusing your notes over and over is that your misspellings go on forever.
 
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Two servings if I have self control. Just needs some sugar free syrup
 
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Chocolate Strawberry Cheesecake Pudding. Pretty bomb.
 
Cycle 1 Period 11, Back 1 & Core

Warmup:, 3 sets
- Over and backs x10
- Paps x N
- Banded lat pulls (to body) x10
- Lat pushdowns x10

Banded knee raise x 30

Cable crunches CC

Pull-ups, + final negative
3 sets

Meadows rows
5 sets

Cable rows
4 sets

Stretchers
(last two sets underhand)
5 sets

A1. Incline DB curls
A2. Lat press down
4 sets

B1. Barbell curl
B2. DB Shrugs
4 sets

Banded hammer curls
3 sets

I'm starting a new split. I name them periods instead of weeks, because I have a tendency to feel like I must end them within a week. Also, I want more accessory days and volume training.

I'll share at a later time. Hope everyone is having a great weekend!
 
Cycle 1 Period 11, Bench

BW: 225.2

Warmup, 3 Sets:
- Over and backs x10 (3 sets)
- Paps x15 (3 sets)
- Banded lat pulls (to body) x10 (3 sets)
- Lat pull downs x10 (3 sets)
+ on first round:
- Band tricep extensions x10 (1 set)
- Banded standing press x15 (1 set)

Super D Shoulder Protocol

Bench:
Bar x10, 95x5 (x5 more if needed)
110, 140, 165x5 (x3 for 165 on 5’s)

Work sets:
185x5
215x5
240 x 7
215x5
185 x 10

️Slight incline DB bench press:
4 sets

️ A. 4 sets
A1. DB shoulder press
A2. Deleted by dog

️ Facepulls
3 sets

I have a few minutes left but my whole routine is mixed up by vacation. I’m sure I’ll run late anyway.
 
In case it interests you at all, they call a “period” a microcycle in formal training literature. Especially in America, we call them weeks because we tend to compartmentalize them to a work week, but microcycles can just as easily be 6 days as 10. Sometimes even 14 days. I made my best lifts on 9 day micros.

A mesocycle is a block of micros, and the macrocycle is the conjunction of mesos.
 
Hyde said:
In case it interests you at all, they call a “period” a microcycle in formal training literature. Especially in America, we call them weeks because we tend to compartmentalize them to a work week, but microcycles can just as easily be 6 days as 10. Sometimes even 14 days. I made my best lifts on 9 day micros.

A mesocycle is a block of micros, and the macrocycle is the conjunction of mesos.
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It very much does interest me. Thanks for sharing!
 
Active rest day.

Warmup, 3 sets:
- Overandbacks
- pullaparts
- Standing single leg calf raises

Treadmill:
- Gradual 3 min incline to 9-12 range for 30 minutes. 2 min cool down. HR 130-168

Afternoon:
- Yard work
 
Cycle 1 Period 11 - Lower 2 (fronts and accessory pump)

Warmup, 1 round:
- BW squats x25
- Overandbacks x10
- paps x20
- Banded lat pulls (to body) x10
- Lat pushdowns x10

Hip/glute kickbacks

Frantic squat, feeder set x1

Let extensions warmup
3 sets, light

Front squat, transformer bar
1 FS, 4 sets
(145, 195, 195, 215, 215x5)

Leg press / calf raises
4 sets

Leg extensions
4 sets

Split squats
4 sets

Legs are destroyed. I get a cupcake this afternoon, right before deadlifts.

Blood work in the morning to see how TRT is going.
 
Hyde said:
Wait why are you doing deadlifts after training legs this morning?
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I can’t deadlift in the morning due to the noise at the time of day.
 
Deadlifts

Bodyweight squats

Deadlifts:
185x5
225x5
275x3

Work sets:

310x5
355x5
395 x5
355x5
310 x 10
 
Cycle 1 Period 11, OHP

BW: 223.4

Warmup, 3 sets:
- PAPs
- Facepulls
- Banded lat pulls (to body) x10
- Lat pushdowns x10
- Tricep pushdowns

Banded shoulder series

Banded knee raise x30

OHP:
45x10
65, 80 x5
95x5 (3 on 5’s week)

OHP Work sets:
115x5
130x5
145 x 4 Dammit
130x5
115 x 8

Rope tricep pressdown
4 sets

DB OHP (3 sets on 5’s week)
(Arnold’s/press alternating weeks)
4 sets

A1. Lateral raise
4 sets (+ banded to failure on final set)
A2. Spidercrawls (3 series each)
3** sets

Banded tricep extension xfailure

I’m maintaining 223 BW this week. New 7-8 yr low or whatever.

I’m upping calories by 200/ day on workout days and I’ll see how I respond. Despite the slow weight loss, I’m leaning out pretty fast. I’m just looking to reduce some strength loss and muscle loss during the leaning out process. Plus, I’m doing more cardio now. Not for weight loss, just heart health.
 
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