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TGR's Modified PowerBuilding v2.0

RegisterJr said:
I’ve been steady at 2950 calories / day since August 5 with several recent jumps over the weekends, but still maintaining roughly -4 lbs. month.

It’s time for another jump. Upping +100 to 3050 on training days. I don’t think I’ll start tonight since I have the meal planned already, and I don’t know how much it would help. I like calorie jumps!
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Something I failed to mention, as my mind F’s with me for taking a .4 jump on the scale, is that the lack of speed in which I’m losing weight F’s with me. I’m still dropping pant size weekly, easily fitting into a belt hole yesterday that was borderline tight last week and impossible the week before.

My memory is short recently, but I need to stay focused on the plan and not make ANY changes based on the scale alone.
 
Cycle 1 Period 15, Back v2

BW: 216.0

Calories yesterday: 2947 / 2950
224 P / 415 C / 50 F

Calories planned today: 3050 (+100 permanent)

Warmup:, 3 sets
- Over and backs x10
- Paps x12
- Banded lat pulls (to body) x10
- Scap pull and flex/hold x1
- Lat pushdowns x10

Dips
3 sets - 22/15/15 (volume PR)

Pull-ups, + final negative
5 sets (5x6 volume PR)

Dumbbell row
2 feeder sets
+ 4 sets
50/60:70/70/80/80

Barbell Row
2 feeder sets (if needed)
4 sets

Pull down variation (wide)
4 sets

A1. Stretchers
5 sets
A2. Superset w/ Hammer Curls
4 sets

Another great one. I’m looking lean and jacked.

The PRs are coming from increasing rest and dialing in repetition. It doesn’t hurt that my pre/intra calories jumped from 345 to 415, I’m sure.
 
Dude, loving those PRs for you! That is awesome. Honestly the 2950 is working perfectly for you as far as I can tell. Dropping a lb a week and making PRs is awesome! I would ride it out until the weight loss slows then drop 100 cals if you haven't broke the 200 mark yet. You are not taking a performance hit and are loving the leaner jacked look you are getting. Don't fix what ain't broke you have enough going on in your life without making unnecessary adjustments.

Just my $.02

RegisterJr said:
So for you, had it improved greatly? A little? Is it reoccurring, etc.?

Things are balancing back for now, but the pattern is that it resurrects in 1-4 weeks.
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Honestly in that situation I caved, but the wife was in a very bad place. Not typical for her to be insecure about me and my loyalty to her.. I do think that as I get leaner this time she will be more confident in the situation. She had just gained some weight back then on top of dealing with some bipolar issues where we needed to get her meds adjusted. So my hopes are that she will be fine. However at this point we both also discussed how much better my mental state is when I am in good shape. So I know she will be as supportive as possible. She understands I need to do this for me and my mental health.

However yeah it would go in cycles after we address it, it improved for a little bit, then I hit a new point and leanness and it kind of came back. The I would reassure her and let her know it was for me not for attention and it would improve again. After a couple of those I saw it was really causing her emotional distress and decided to slow it down, gain a little back and let her get her situation dialed in with her meds.

One the other side of this coin, I wish I had never stopped leaning out. It may have been better for her but was not for me. I was injured and the only thing I could focus on was getting lean and when that was gone I just kind of went into a going through the motions, no joy in exercise situation that was not good for me. My self esteem dropped instead and I was very frustrated. Even kind of resented her for the fact I gave up on it for her. I did get lean a couple years later and she was actually happy to see my abs, then I hurt my hip and cardio died. So not sure how she would have handled me getting leaner but it was an improvement for sure.
 
MrKleen73 said:
Dude, loving those PRs for you! That is awesome. Honestly the 2950 is working perfectly for you as far as I can tell. Dropping a lb a week and making PRs is awesome! I would ride it out until the weight loss slows then drop 100 cals if you haven't broke the 200 mark yet. You are not taking a performance hit and are loving the leaner jacked look you are getting. Don't fix what ain't broke you have enough going on in your life without making unnecessary adjustments.

Just my $.02
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I appreciate your input anytime! I considered that, not changing anything - I guess of all the things I’ve considered, these are what are prompting the increase.

1. I’ve been at a deficit over 6 months.
2. I’m adding in several (clean) refeeds for recovery, and i think the nutrition would be better served around the workouts instead of in lump sums some evening.
3. I think my metabolism is still increasing, and definitely due to increased muscle
4. I’m about to have a lull in school and that means more activities.

I honestly suspect that the increase doesn’t change what’s happening on any noticeable level regarding fat loss. Who knows, I may be wrong and I’ll learn something here.

MrKleen73 said:
Honestly in that situation I caved, but the wife was in a very bad place. Not typical for her to be insecure about me and my loyalty to her.. I do think that as I get leaner this time she will be more confident in the situation. She had just gained some weight back then on top of dealing with some bipolar issues where we needed to get her meds adjusted. So my hopes are that she will be fine. However at this point we both also discussed how much better my mental state is when I am in good shape. So I know she will be as supportive as possible. She understands I need to do this for me and my mental health.

However yeah it would go in cycles after we address it, it improved for a little bit, then I hit a new point and leanness and it kind of came back. The I would reassure her and let her know it was for me not for attention and it would improve again. After a couple of those I saw it was really causing her emotional distress and decided to slow it down, gain a little back and let her get her situation dialed in with her meds.

One the other side of this coin, I wish I had never stopped leaning out. It may have been better for her but was not for me. I was injured and the only thing I could focus on was getting lean and when that was gone I just kind of went into a going through the motions, no joy in exercise situation that was not good for me. My self esteem dropped instead and I was very frustrated. Even kind of resented her for the fact I gave up on it for her. I did get lean a couple years later and she was actually happy to see my abs, then I hurt my hip and cardio died. So not sure how she would have handled me getting leaner but it was an improvement for sure.
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Thank you for sharing and being honest. I feel like I would regret changing at this point also. It’s frustrating to deal with… but I guess their mentality is frustrating for them also. We have to work it out.
 
Sounds like a good plan, execute and learn. We are only talking about 700 calories over the course of a week here not a big change at all.
 
Well. I was thinking about reducing my Gatorade powder intra since I increased my pre carbs by quite a bit. I measured the powder for the first time. I assumed a scoop was two servings, but it is more than two servings by about 60 calories. So I’ve been at 3010 over the last two months instead of 2950.

So. I’m going to leave the Gatorade alone and bump to 3110, consistent with the +100 increase.

Goes to show how far off you can be without measuring your food.
 
Rest Day

BW: 215.4 (new low)

Calories yesterday: 3116 / 3110
217 P / 447 C / 58 F

Calories planned today: 2700

Dog walk @ 4:30 A
Dog walk after work

Notes:

I’m down an extra belt loop again.

More thoughts on dieting later.
 
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Cycle 1 Period 16, Bench
Triples week

BW: 214.8 (new low)
50.2 pounds lost in 12 days shy of 6 months. Another milestone!

Calories Yesterday: 2667 / 2700
222 P / 319 C / 60 F

Calories planned today: 3110

Warmup, 2 Sets:
- Over and backs x10
- Paps x15
- Banded lat pulls (to body)
- Lat pull downs x10
+ on first round:
- Band tricep extensions x10
- Banded standing press x15

Super D Shoulder Protocol

Bench:
Superset with Overandbacks - increasing resistance
Bar x10,
95x10
115, 145, 170x5

Work sets:
210x3
235x3
265 x 3
265 x 4

regarding compound lifts, assuming I don’t fail, the top set … at this point, is pretty much a PR. I haven’t weighed sub-220 in years.

AA.1. 4 sets
️Slight incline DB bench press:
——PRE FATIGUE W/ BAND——
AA2. Banded tricep Extension

️ A. 3 sets
A1. DB shoulder press
A2. Dips


️Cable rear Delt flys
3 sets

B1. Lateral raises
B2. Light pullaparts
3 sets

Let’s get those carbs going.

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Rest day???

BW: 215.2

Calories yesterday: 3113 (+50-100 snacking) / 3110

246 P / 460 C / 37 F

Calories planned today: 2700-3110

I don’t know if today is a test day or not. I slept over 8 hours on a work night which is unheard of. I feel sluggish and tired, weak even. My routine has been too lax to cause that, so it may be signs of sickness.

No worries. Evaluate and adapt. I look great for this point in the journey.
 
Hope you just need a little rest and are not getting sick.
 
Cycle 1 Period 16, Back 1

BW: 214.0 (new low, -51)
Calories yesterday: 2704 / 2700

236 P / 349 C / 46 F

Calories planned today: 3110
(+100 for every 30min of strenuous labor)

Warmup:, 2 sets
- Over and backs xN
- Paps x N
- Banded lat pulls (to body) xN
- Lat pushdowns xN

Meadows Rows OR One Arm Bb Row
1-2 feeder sets
x2

Dips
3 sets
x30/16/14 (volume PR)

Pull-ups
3 sets
x8, 7.5, 8 (Volume PR)

Meadows rows OR One Arm Bb Row
5 sets

Cable rows
Underhand, from floor & waist
4 sets

Stretchers
5 sets

Superset A, 4 sets:
1. DB Shrug
2. Lat pressdowns, heavy

Sh*t is dialed the f* in.

Edit: ^ we still edit cussing in 2022. Ffs, America?

I can’t wait to see what 200 looks like.

Move forward.
 
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MrKleen73 said:
Hope you just need a little rest and are not getting sick.
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I feel ok, but not 100. More tired the last two days than I’ve been in months. An employee was allowed to stay at work sick because she was throwing a tantrum about leaving. Could be this, or?

Anyway, I seem to be fine if I am sick. Health matters.

Hyde said:
50lbs is a serious milestone. Congratulations!
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Thanks! It’s moving quickly!

SkRaw85 said:
Congrats on the new weight!
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Thank you!
 
ARMS

BW: 214.4

Calories yesterday: 3107 / 3110
242 P / 365 C / 67 F

Calories planned today: 3110

Warmup, 2 rounds:
- Overandbacks
- Pullaparts
- Standing lat pulls
- Band tricep extensions x10
- Band hammer curls x10

Scap pull-ups
1 set

Close Grip Bench Press
4 - 5 sets

JM cable pressdowns
3 sets

4 sets
A1. Heavy DB curls
A2. Standing cross body cable extension
(Target the short head)

4 sets
B1. Barbell curls
B2. Reverse grip tricep extensions , cable

4 sets
C1. Incline hammer curls
C2. Cable kickbacks / dropsets

3 sets
Reverse grip barbell curl

I had a plethora of carbs last night. The pump this morning was unreal.

Having a dedicated arm day is a nice alternative to having an extra cardio day.
 
Cycle 1 Period 16 Squat

Triples week

BW: 215.4
*Accidental miss-tracking of calories until after I finalized the day. +137 calories
- I’ll drop the extra calories during the week but not on leg day
- Some bloat for eating out, but not bad

Calories yesterday: 3247 / 3110
235 P / 372 C / 88 F

Calories planned today: 3110

Warmup, 1 round:
- BW squats x25
- Leg curls 2p xN
- Banded lat pulls (to body) x10
- Lat pushdowns x10
- Overandbacks
- BW squat x10

Scap pull-ups
1 set

Transformer low 2-3 Squats:
(Use pin 28)
150x5
195x5
235x5

Work Sets:
+ Belt
280x3
315x >>> 325x3

345x 7 BW PR

+ 325 x 6

SLDL:
DB’s
4 sets
60/70/80/80

Leg curls
3 sets

Leg extensions:
3 sets
w/ pause holds

A. 3 sets
-A1. Leg extension
[toes out xN, in xN; alternate first pos.]

-A2. Body weight squat w/ pause
 
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Congrats on hitting that new low, and everything being dialed in right now. That is an awesome feeling.
 
Cycle 1 Period 16, OHP
Triples Week

BW: 213.0 (new low)

Calories yesterday: 3111 / 3110
232 P / 440 C / 57 F

Calories planned today: 3110

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

Scap pull-ups
1 set

Pull-ups
1 set
x8

Dips
1 set x20

OHP:
45x10
70, 85 x5
100x5 (3 on 5’s week)
100x3 (add on singles week)

OHP Work sets:
130x3
145x3
160x 2, 0


Superset A. 3 sets
-A1. OHP;
135 x 5, 3, 3
-A2. Dips
3 sets : 18, 10, 12

DB OHP (3 sets on 5’s week)
4 sets

4 sets:
B1. Lateral raise
B2. Spidercrawls (3 series each)
B3. Facepulls

OHP always fails around this weight… BUT, never any closer than this weight and significantly lighter BW!

The increase in calories did not disappoint me. Last huge drop over a short span was also when I increased calories per day. It helps that my increases are largely surrounding my workouts, I’m sure. I’m at 700+ calories by 7:30 AM, 1500 calories by 11:30.
 
Cycle 1 Period 16, Back v2

BW: 213.6

Calories yesterday: 3119 / 3110
227 P / 469 C / 41 F

Calories planned today: 3110

Warmup:, 3 sets
- Over and backs x10
- Paps x12
- Banded lat pulls (to body) x10
- Scap pull and flex/hold x1
- Lat pushdowns x10

Dips
3 sets - 22/15/15 (volume PR)

Pull-ups,
5 sets (4x6, 1x5 slow negatives)

Dumbbell row
5 sets (actually 6 this week…)
60/70/70/70/80/80

Low cable pull
5 sets

Pull down variation (wide)
Neutral grip
4 sets

Stretchers
5 sets (maybe 6?)

Lat press downs
Work to a tough 8
4 sets

I wasn’t going to do any feeding days with the recent calorie increase, but I feel like I need one. I’m going to hit dead’s and legs tomorrow and add a few hundred calories surrounding the workout.

If I haven’t mentioned, my current TRT protocol is 55% weekly prescribed dose twice a week, Sunday and Wednesday mornings.

+5% for loss/leakage.

Is that necessary? How much is lost in the needle, or is that accounted for? I stopped doing delts because there was always leakage and I get none on the quads.
 
Cycle 1 Period 16, Deadlift

Triples week

BW: 212.2 (new low)

Calories yesterday: 3116 / 3110

Calories planned today: 3410 (+ 300)

Warmup, 1 round:
- BW squats x25
- Overandbacks x10-20
- paps x20
- Banded lat pulls (to body) x10
- Lat pushdowns x10

Scapular pull-ups
1 set

Leg press / Scap pull-ups
2 warmup sets

️ Leg extensions (x20+)
3 sets

Deadlifts
185x5
235x5
280x3
(+315x3 on singles week)

Deadlift Work sets:
350x3
+ Belt
395x3
435 x 4

If wasn’t concerned with where Blue was, I probably would have had at least another in me. He usually bolts out of the garage during deadlift time:
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Leg extensions
1 set.

A bit perplexed at how much body weight I’ve lost according to the scale. I’m going to start tracking water just to make sure it’s not dehydration.
 
Watching your weight loss progress is impressive. I can't wait until I have things nailed down and start dropping some more fat. I am sure this last adjustment down will get things rolling.
 
Cycle 1 Period 16 - Chest 2 and Shoulders

BW: (214.2)

Calories yesterday: 3153 / 3110-3410
222 P - 474 C - 49 F

Calories planned today: 3110

Warmup, 2 Sets:
- Over and backs x10 (2 sets)
- Paps x15 (2 sets)
- Banded lat pulls (to body) x10 (2 sets)
- Lat push downs x10 (2 sets)
+ on first round:
- Band tricep extensions x10 (1 set)
- Banded standing press x15 (1 set)

Super D Shoulder Protocol

Alternate:

Dumbbell press, slight incline
5 sets

Scap pull-ups
1 set

Dumbbell incline press
4 sets

Dumbbell standing underhand chest raise
3 sets (+1 FS)

Dumbbell overhead press
4 sets

3 sets, 1m rest
A1. Reverse grip press, slight incline
A2. Front raise, plate

3 sets, 30s rest
B1. Landmine Lateral raises
B2. Incline push-up

3 sets, 30s rest
C1. Lateral raises
C2. Triceps extensions, rope

Rear Delt flys, banded
30s rests
4 sets

Body is now saying take a break. Let’s listen.
 
No crap your body is saying take a break! Nice workout, love all that volume. I can't wait to get in and get back into some high volume action. No wonder you are able to keep bumping calories while leaning up.

Oh yeah, looking good on the dead lift video. Beefy and jacked. Got to love it!
 
Rest Day

BW: 213.6

Still dropping a pound a week average, and around 4.8-5.2 / month average.

Calories yesterday: 3772 / 3410

249 P / 410 C / 131 F

Calories planned today: 2800-2900

Fats are a bit higher than I would normally allow, but the wife offered a fat burger last night when I said I was open to more calories. 7.55 oz of 88/12 beef and oatmeal bread.

I’m working at the office and don’t have my normal prep today, so I’m sure I’ll be short on calories. Plenty of Greek yogurt at the office, so I’ll hit protein at least.

No school for a whole week!!
 
MrKleen73 said:
No crap your body is saying take a break! Nice workout, love all that volume. I can't wait to get in and get back into some high volume action. No wonder you are able to keep bumping calories while leaning up.

Oh yeah, looking good on the dead lift video. Beefy and jacked. Got to love it!
Click to expand...

Thank you! I’m finally setting a solid base and can’t wait to see what that means this time next year!

I have so much fun with high volume lifting. I noticed that without, I sometimes get bored and unmotivated.
 
Cycle 1 Period 16, Back v2

BW: 214.4

Calories yesterday: 2872 / 2700-2900

237 P / 275 C / 92 F

Calories planned today: 3110

Warmup:, 3 sets
- Over and backs x10
- Paps x12
- Banded lat pulls (to body) x10
- Scap pull and flex/hold x1
- Lat pushdowns x10

Dips
3 sets
22/20/15 - volume PR

Pull-ups, + final negative
5 sets
3x6, x8, x6 (+2 volume PR)

Dumbbell row
5 sets
70/80/80/80/80 x10 (total volume PR)

Low cable version pull
Neutral grip attachment
5 sets

Pull down variation (wide)
Neutral grip, build up to a tough 8 (RPE 9)
4 sets

A1. Stretchers
5 sets
 
Killing it man!
 
Cycle 1 Period 17 Squat
Triples week

BW: 214.0

Calories yesterday: 3249 / 3110
215 P / 367 C / 99 F

^^ poor planning. I needed the extra calories to hit my protein goal.

Calories planned today: 3110

Warmup, 1 round:
• BW squats x25
• Leg curls 2p xN
• Banded lat pulls (to body) x10
• Lat pushdowns x10
• Overandbacks
• BW squat x10

Scap pull-ups
1 set

Transformer low 2-3 Squats:
(Use pin 28)
150x5
195x5
235x5

Work Sets:
265x5

+Belt
300x5
330 x 10 (volume PR at BW, cycle PR)
300x5
265 x 8

SLDL:
DB’s
4 sets
70/70/80/80 (volume PR)

Leg curls
3 sets
+ partials

Leg extensions:
3 sets
w/ pause holds

A. 3 sets
A1. Leg extension
A2. Body weight squat w/ pause

Leg press:
4 sets

Calf raises:
2 sets

No notes. It was a good workout despite not being into it mentally.
 
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Cycle 1 Period 17, Bench
Triples week

BW: 213.6

Calories Yesterday: 3131 / 3110
226 P / 425 C / 55 F

Calories planned today: 3110

Warmup, 2 Sets:
• Over and backs x10
• Paps x15
• Banded lat pulls (to body)
• Lat pull downs x10
+ on first round:
• Band tricep extensions x10
• Banded standing press x15

Super D Shoulder Protocol

Bench:

Bar x10, 95x10
115, 145, 170x5 (x3 for 170 on 5’s)

Work sets:

195x5
225x5
250 x 5, x3
225x5
195 x 10

AA.1. 4 sets
Slight incline DB bench press:
——PRE FATIGUE W/ BAND——
AA2. Banded tricep Extension

4 sets
DB shoulder press

Chest supported rear delt raises
3 sets

B1. Lateral raises
3 x10
B2. Light pullaparts, high angled
3 sets

Since changing my TRT dose to 1/2 biweekly instead of 1 weekly, I feel more evenly balanced throughout the week.

Downside is I don’t get that immediate rush of T. Upside is it’s doing what it’s supposed to.

Unsure if my goal is still 200. For a bit I think 200 isn’t enough, then I’ll wake up looking lean as sh*t, so I don’t know.

Goal is probably a clearly defined abdomen. Whatever weight that occurs at. Then, my first cycle.
 
Don’t worry about leakage. It’s not going to make a meaningful difference. Going to a 27g slinpin will eliminate any leakage though.
 
Rest Day

BW: 212.2 (matches low)

Calories yesterday: 2932 / 3110

222 P / 400 C / 51 F

Calories planned today: 2700
 
Cycle 1 Period 17, Back 1

BW: 212.4

Calories yesterday: 2690 / 2700

234 P / 312 C / 60 F

Calories planned today: 3110

Warmup:, 2 sets
- Over and backs xN
- Paps x N
- Banded lat pulls (to body) xN
- Lat pushdowns xN

Meadows Rows OR One Arm Bb Row
1-2 feeder sets
x1

Dips
3 sets
X15, 15, 15

Pull-ups
3 sets
x8, 8, 7.5

One Arm Bb Row
5 sets

Cable rows
Underhand, from floor
5 sets

Stretchers
5 sets

Superset A, 4 sets:
1. DB Shrug
2. Lat pressdowns, heavy

Standing heavy DB curl
3 sets

DB Hammer curl
3 sets

A very crisp 40° this morning. Every piece of metal was sooo cold, I eventually put my wife’s gloves on. My you body temp and hands didn’t warm up until 20 minutes before finishing. I forget how unbearable these temps can be for me. I need to start looking for hearing options before I start convincing myself to stay in bed. Maybe another torpedo heater.

Fortunately, we don’t get too many days like this a year.
 
Cycle 1 Period 17, Deadlift

Fives week

BW: 212.2 (matches low)

Calories yesterday: 3110 / 3110
230 P / 420 C / 61 F

Calories planned today: 3310

Warmup, 1 round:
- BW squats x25
- Overandbacks x10-20
- paps x20
- Banded lat pulls (to body) x10
- Lat pushdowns x10

Scapular pull-ups
1 set

Leg press
2 warmup sets

️ Leg extensions (x20+)
3 sets

Deadlifts
185x5
235x5
280x3
(+315x3 on singles week)

Deadlift Work sets:
330x5
375x5
415 x 6

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375x5
330 x 8

Leg extensions
3 sets

️ RDL:
225x 8, 8, 8

️ Leg press
4 sets

Worth going in late for. Let’s eat
 
Smoked those pulls.

If I can offer any technical recommendation, I would say when it passes your knees try to think more about squeezing your glutes & driving your hips to meet the bar to stand erect, vs doing as much back extension and leaning as far back. You actually do your best technique on the final rep, if you want to see what I mean.

Everything looks really good to me. I just wouldn’t lean so far back and would try to push my glutes more - this matters most when the weight or effort becomes maximal.
 
Killing it in here, gonna have to watch that video from home, some reason it triggers the firewall at work.
 
Hyde said:
Smoked those pulls.

If I can offer any technical recommendation, I would say when it passes your knees try to think more about squeezing your glutes & driving your hips to meet the bar to stand erect, vs doing as much back extension and leaning as far back. You actually do your best technique on the final rep, if you want to see what I mean.

Everything looks really good to me. I just wouldn’t lean so far back and would try to push my glutes more - this matters most when the weight or effort becomes maximal.
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Thank you, I appreciate the review and feedback. I didn’t remember doing it during the set, but saw the same exaggerated lean.
 
Cycle 1 Period 17, OHP

Fives Week

BW: 212.2 (matches low) *

Calories yesterday: 2881 / 3110 **

183 P / 410 C / 68 F

Calories planned today: 3110 ***

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

Scap pull-ups
1 set
- these feel really great on the shoulders

Pull-ups
1 set
x8
(I had at least two more in me. 8 is my current BW PR)

Dips
1 set x30 (single set PR?)

OHP:
45x10
70, 85 x5
100x5 (3 on 5’s week)

OHP Work sets:
125x5
140x - 3, 4, 4 ****
155x 0
-
125x 5

Superset A. 3 sets

-A1. DB OHP;
-A2. Weighted Dips (+25#)
3 sets : 15, 12, 12 (new baseline)

4 sets:
B1. Lateral raise
B2. Spidercrawls (3 series each)
B3. Facepulls

Banded rear Delt flys
1 set to failure

NOTES:

* I am letting this maintained BW screw with my head despite:
1. I’m down 3 pounds in 2 weeks, 2.2 pounds (base) in a week
2. Down 6.6 pounds in a month
3. 11.2 pounds in two months
4. Waistline is smaller
5. I look leaner

I almost reduced calories in a knee jerk reaction to the scale. No changes yet.

** I think proteins are around +25 more, but still the first time not hitting my protein goal in probably 5 months. Daily average is still where it needs to be, though.

*** This not was to explain my reduction in calories for today. No reduction planned after note 1.

**** Damn OHP BULLSH*T

School starts back up this week. I won’t know what the true workload is for a couple of weeks. Cardio will probably be back for lecture watching.
 
Nice dips!

The awful truth about OHP is that it’s really sensitive to bodyweight. And even 5lbs on the bar is like 15 on deadlift.

You are probably training it too heavy and not enough total volume. Especially when you don’t have weight maintenance on your side, it will probably benefit from a lot of volume and frequency. Which you may or may not want to invest, but all the great overhead pressers at lower bodyweights really do a lot of pressing usually.
 
Rest Day

BW: 212.0 (new low ️)

Calories yesterday: 3110 / 3110
331 P / 283 C / 69 F

Calories planned today: 2900

Body warmup:
4 sets-
PAPs & Overandbacks

I added Niacin into my Mornin nutrition, and I certainly didn’t miss this warming feeling… maybe I’ll enjoy it when I’m freezing in my garage.
 
After 8 years, I think it may be time for a new log. I may wait until I complete my cut and start the new one off there.
 
Cycle 1 Period 17 - Lower 2

BW: 211.8 (new low)

Calories yesterday: 2706 / 2700

243 P / 163 C / 114 F

Calories planned today: 3110

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

Front squat, feeder set 145x10

Leg Curls
2 sets

Let extensions (5/35s [home] PR)
3 sets

Front squat, transformer bar
1 FS, 3-4 sets
145x5

195x5, 235x5, 285x5 (PR)
+Belt
285 x8 (PR), x8 (RPE 7, 8.5)
- Belt
235x5
Limitations: Sweaty shoulders on a pad

A. 4 sets

A1. SLDL
50, 60, 70, 80 x12
A2. Leg Extensions (5/36s volume PR)

SUPERSET A:
Leg curls / Leg press
4

No complaints. Moving forward Monday.

School. Ugh.
 
Congrats on the new lows right as you were getting frustrated with your weight not dropping.
 
Weight creeping down means you’re not getting fatter, but leaner! It doesn’t need to be fast; when loss is slow strength can be built very well!
 
MrKleen73 said:
Congrats on the new lows right as you were getting frustrated with your weight not dropping.
Click to expand...

I guess that’s how it works. I should just complain more!

BennyMagoo79 said:
This!

Its gotta be slowing down now mate, you are looking lean.
Click to expand...

Thanks! I think I’m officially leaner than I’ve ever been. At least with something underneath it all.

Hyde said:
Weight creeping down means you’re not getting fatter, but leaner! It doesn’t need to be fast; when loss is slow strength can be built very well!
Click to expand...

I’ll take it. Still on track for Jan
 
Cycle 1 Period 17 - Chest 2 and Shoulders

BW: 212.2

Calories yesterday: 3171 / 3110
237 P - 468 C - 48 F

Calories planned today: 3110

Warmup, 2 Sets:
- Over and backs x10 (2 sets)
- Paps x15 (2 sets)
- Banded lat pulls (to body) x10 (2 sets)
- Lat push downs x10 (2 sets)
+ on first round:
- Band tricep extensions x10 (1 set)
- Banded standing press x15 (1 set)

Super D Shoulder Protocol

Scap pull-ups
1 set

Dips
3 sets
x33: (PR)
+25# / x10, x12

Alternate:

Dumbbell press, slight incline
5 sets

Dumbbell incline press
4 sets

Dumbbell standing underhand chest raise + banded to failure each set
3 sets (+1 FS)

Dumbbell overhead press
4 sets

4 sets, :30s rest
A1. Reverse grip press, slight incline
A2. Front raise, plate

4 sets, 30s rest
B1. Landmine Lateral raises
B2. Incline push-up

4-5 sets, 30s rest
C1. Lateral raises
C2. Triceps extensions, rope

I reduced Gatorade by 80 calories and milk by 20. That’s 100 more calories of pleasure for later!

Current calorie goals:

4-8a: 632 calories
8-12p: 789
12-3p: 295 (+50?)
3-6p: 367
6-8p: 0-149
8-11p: 762

Need to add in 280-ish calories.
 
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I like that you have a calorie goal for each meal as opposed to just the overall caloric goal. That is seriously paying attention to detail. Mine is getting better and better as well but this is just a glance at another step to make.
 
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