TGR's Modified PowerBuilding v2.0

[RegisterJr]

Cycle 1 Period 20, Back 1/3

BW: 209.0

Calories Yesterday: 2998 / 3110
227 P / 299 C / 94 F

Calories planned today: 3110
- 7 day averages: 3165 calories, 244 pro

️ Pendulum Swings

Warmup:, 2 sets
- Over and backs xN
- Paps x N
- Banded lat pulls (to body) xN
- External rotations
1 set:
- Can raises (opened and closed)
- Shoulder stretch, cross body
- Lat / shoulder stretches

Scap pull-ups
1 set

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

Dips
2 sets
x 30, x30

Pull-ups
3 sets
x9, 5, 5

Meadows rows OR One Arm Bb Row
4 sets

Cable rows
Underhand, from floor & waist
5 sets

Stretchers
5 sets

Rope lat push-downs
4 sets

Ate around midnight last night, so I’m bloated, and it’s not only because of ice cream.

My back feels more loose. Maybe back to 75% or so. Maybe I can force myself into a Deload this week.

I did move about 200 of my (carb) calories back to surrounding my workout. Monitoring that change to possibly add 50-100 calories in. I’m still at 1+ lost per week, and that’s with moving calories further out from training.

 

[Hyde]

That brand is the only protein I bought this Black Friday as well. Everything else just didn’t really have prices I was willing to pay.

Hopefully it’s good! I got strawberry shortcake as well, and banana cream and s’mores.

 

[RegisterJr]

That brand is the only protein I bought this Black Friday as well. Everything else just didn’t really have prices I was willing to pay.

Hopefully it’s good! I got strawberry shortcake as well, and banana cream and s’mores.

Oh, I was eyeballing s’mores, as they were also 50% off, but I don’t care much for the aftertaste of most chocolates. If I had the cabinet space I would have bought more. I’m allowed one cabinet for protein, and it’s full.

 

[MrKleen73]

I am pretty sure that is Vitamin Shop's inhouse brand and it is made by Optimum Nutrition and labeled for them.

 

[RegisterJr]

The apple one is excellent. The strawberry shortcake is tart, but no other complaints for it.

 

[Hyde]

I am pretty sure that is Vitamin Shop's inhouse brand and it is made by Optimum Nutrition and labeled for them.

Yeah that’s what I heard so I decided to try them. I don’t enjoy their stuff really but they are definitely trustworthy.

 

[RegisterJr]

Cycle 1 Period 20, Bench
Fives week

BW: 208.2 (11/28)

Calories Yesterday: 3121 / 3110
221 P / 403 C / 74 F

Calories planned today: 3110
- 7 day averages: 3206 calories, 234 pro

Warmup, 1 Sets
- Pendulum swings
- Over and backs x10
- Paps xN
- Banded lat pulls (to body)
- Lat pull downs x10
Supraspinatus work:
- External rotations
- Shoulder circle crossovers
- Band tricep extensions xN
- Banded standing press xN

Super D Shoulder Protocol

Scap pull-ups
1 set

Pullaparts xN

Banded low-back hang

Bench:

Bar x10
95x10
115, 145 x5
175x3

Work sets:
200x5
230x5
255 x 2, x 2
230x5
200 x 8

A.1. 3-4 sets

Slight incline barbell bench press
200 3x5
+ decline push-up x_

A2. Banded tricep Extension

Superset B:
4 sets:
Lateral raises / Chest-flex apparatus

Superset D:
3 sets:
Face-pulls / Front plate raise


Notes:

Pinky just inside the ring seems to be my pain-free spot, but not where I am the strongest. No worry, I’ll just work on building this up.

 

[MrKleen73]

Yeah that’s what I heard so I decided to try them. I don’t enjoy their stuff really but they are definitely trustworthy.

It is, I used to do some rep work there for Finaflex and they were always bragging about that being the case. Even now you go in there and they will tell you it is the same and cheaper than ON. While I agree the ON is trustworthy now, they were actually one of the companies that got in trouble for protein spiking a while back. That being the case we know they can't get away with it now so no worries there.

 

[RegisterJr]

Rest day

BW: 207.8 (11/29)

Calories yesterday: 3137 / 3110
239 P / 465 C / 41 F

Calories planned today: 3110 **

- 7 day averages: 3226 cals, 231 P

Sleep, 3-day: 5:50, 6:10, 8:35

The plan was to squat today, but I feel wrecked. I think most of it is stress from work, but my nose fluids suggest something else may be coming.

I may skip squats and do machine work only to stay off my back longer.

** a friend is taking me to lunch today and it’s one of those five course meals. I think these tend to be decent in calories, but I’ll only be estimating.

 

[MrKleen73]

Yeah I would avoid squats on a day you are already feeling wrecked. Could drag you further down the drain. Save the CNS and just get in some good leg volume on a machine or two.

 

[RegisterJr]

Deload Lower

BW: 207.0 (11/30)

Calories yesterday: 2690 / 2400-3100
175 P / 293 C / 37 F

Calories planned today: 3110

- 7 day averages: 3166 cals, 220 P

Warmup, 1 round:
- BW squats x25
- Leg curls 2p xN
- Pendulums
- Overandbacks
- PAPs
- Shoulder circle crossovers
- Leg extensions
- External rotations

Added within the routine:
- Crossbody shoulder stretches
- External rotations (both)
- Banded shoulder mobility

Leg curls
3 sets

SLDL
4 sets
60#
- back remains tight

Hack Squats
5 sets

Leg curls
3 sets

Leg extensions
4 sets
(Sets 3 & 4 - 215# )

BW squats x25

Notes:

Decent leg pump, and I successfully avoided any pressure on my back.

 

[MrKleen73]

So many of us nursing our backs... UGH!

So do you keep a spreadsheet for all of your nutrition, and if so what exactly do you track. I think something like this would help me keep a better track on my nutrition. If you have one made and feel like sharing it let me know. I just use MFP but I think more formal tracking like yours would offer a nice structure for my ADHD ass!

 

[RegisterJr]

So many of us nursing our backs... UGH!

So do you keep a spreadsheet for all of your nutrition, and if so what exactly do you track. I think something like this would help me keep a better track on my nutrition. If you have one made and feel like sharing it let me know. I just use MFP but I think more formal tracking like yours would offer a nice structure for my ADHD ass!

I’m trying so hard not to stop, but also not to push the limits on the back (or shoulder).

I also use MFP. What is it I’m posting that you don’t see in the app?

I track total calories and try and hot specific-ish macros. The macros are 50/20/30, and anything can give so long as I hit my protein goal of 1xbw and stay in my calories.

You can change the day view to a week view, and I jus starting tracking that so I can start to dial in averages for when I go over.

 

[RegisterJr]

Cycle 1 Period 20, OHP
Fives Week

BW: 208.4 (12/1)

Calories yesterday: 3613 / 3110
261 P / 507 C / 67 F

Calories planned today: 2910
- 7 day averages: 3261 cals, 224 P

Thoracic openers:
x10

Shoulder activation:

Bethany Flores on Instagram: "Upperbody mobility and activation 💪🏽💪🏽🔥🔥 #athome #dips #iso #isholds #hold #upperbody #lifts #prone #pronelift #floor #ontheground #ground #lifting #mobility #activation #warmup #warmupideas #ideas #try #tryitout #thoracic #thoracicmobility #move #movement #fitchicks #fitnessgirls #girlswithmuscle #journey #fitnessjourney"

6,088 likes, 63 comments - bethanycf on May 12, 2022: "Upperbody mobility and activation 💪🏽💪🏽🔥🔥 #athome #dips #iso #isholds #hold #upperbody #lifts #prone #pronelift #floor ..."

www.instagram.com

Warmup, 1 sets:
- External rotations
- Facepulls
- Banded lat pulls (to body)
- Lat pushdowns
- Tricep pushdowns
- Scap pull-ups

Supraspinatus raises:
-Full can
-Empty can
-Prone Y raises

Pull-ups
1 set
x 8

Dips
FS x6, 1 set x 31

Yukon OHP:
50x10
80, 95 x5
110x5

120 x 5
120 x 5
120 x 5
120 x 5

Bradford Presses - Yukon Bar
4 sets :
70x10, 16, 80x12, 90x10

DB OHP
4 sets
2 standard, 1 prone, 1 Arnold
50x7, 45x8, 40x8, 40x

4 sets:
B1. Lateral raise
B2. Spidercrawls (3 series each)
B3. Rope lat push downs

Facepulls:
3 sets

The wife brought home Mexican last night and I indulged. I estimated extremely high on calories, but this food truck makes everything fresh, so I may have overshot by a few hundred calories.

 

[MrKleen73]

Ah, the weekly view, imagine that. I don't think I had ever noticed it. I thought you were tracking the daily results separately in spreadsheet then averaging them out yourself of via a formula. Thanks!!!!

 

[BennyMagoo79]

Cycle 1 Period 20, Bench
Fives week

BW: 208.2 (11/28)

Calories Yesterday: 3121 / 3110
221 P / 403 C / 74 F

Calories planned today: 3110
- 7 day averages: 3206 calories, 234 pro

Warmup, 1 Sets
- Pendulum swings
- Over and backs x10
- Paps xN
- Banded lat pulls (to body)
- Lat pull downs x10
Supraspinatus work:
- External rotations
- Shoulder circle crossovers
- Band tricep extensions xN
- Banded standing press xN

Super D Shoulder Protocol

Scap pull-ups
1 set

Pullaparts xN

Banded low-back hang

Bench:

Bar x10
95x10
115, 145 x5
175x3

Work sets:
200x5
230x5
255 x 2, x 2
230x5
200 x 8

A.1. 3-4 sets

Slight incline barbell bench press
200 3x5
+ decline push-up x_

A2. Banded tricep Extension

Superset B:
4 sets:
Lateral raises / Chest-flex apparatus

Superset D:
3 sets:
Face-pulls / Front plate raise


Notes:

Pinky just inside the ring seems to be my pain-free spot, but not where I am the strongest. No worry, I’ll just work on building this up.

Lol that last paragraph tho…do what u gotta do mate haha!!

 

[Hyde]

Lol that last paragraph tho…do what u gotta do mate haha!!

So true. This is why I bench with a conservative width. It’s not because it’s the shortest ROM; it’s because I can eventually keep getting stronger if I don’t tear my pecs off & just make my arms unstoppable.

 

[RegisterJr]

Rest day. Food coma.

BW: 208.8 (12/3)

Calories yesterday: 4142 / 2910
258 P / 403 C / 169 F

Calories planned today: 2500
- 7 day averages: 3306 calls, 230 P

I met a business team for lunch yesterday thinking I would just say hello. It was a Brazilian steakhouse, and I couldn’t say no to unlimited filet, prime rib, etc.

Then I went to my wife’s Christmas party and said F it. Here we are. Let’s eat.

I slept in today but I needed it.

 

[RegisterJr]

Ah, the weekly view, imagine that. I don't think I had ever noticed it. I thought you were tracking the daily results separately in spreadsheet then averaging them out yourself of via a formula. Thanks!!!!

I’ve thought about exporting it to a spreadsheet for more detailed tracking, but I just don’t have that time right now. I may do it when I start increasing calories for a size gain. I’d love to do it very slow and methodical.

 

[Hyde]

Rest day. Food coma.

BW: 208.8 (12/3)

Calories yesterday: 4142 / 2910
258 P / 403 C / 169 F

Calories planned today: 2500
- 7 day averages: 3306 calls, 230 P

I met a business team for lunch yesterday thinking I would just say hello. It was a Brazilian steakhouse, and I couldn’t say no to unlimited filet, prime rib, etc.

Then I went to my wife’s Christmas party and said F it. Here we are. Let’s eat.

I slept in today but I needed it.

That sounds like the best possible reasons to go off the rails for a day!

 

[MrKleen73]

That sounds like the best possible reasons to go off the rails for a day!

It sure does!

 

[SkRaw85]

Hope you took them to the cleaners in meat profits lol

 

[MrKleen73]

Hope you took them to the cleaners in meat profits lol

Oh I know by the time I leave one of those places they are like JEEBUS MAN! You ate a side of beef and two lambs!

 

[RegisterJr]

Cycle 1 Period 20, Back v2 (12/3)

BW: 206.2 (12/3) New low

Calories yesterday: 2231 / 2500
208 P / 280 C / 32 F

Calories planned today: 3010
- 7 day averages: 3157 calls, 227 P

Warmup:, 2 sets
- Over and backs x10
- Paps x12
- Banded lat pulls (to body) x10
- Scap pull and flex/hold x1
- External rotations
- Can raises (both)

Dips
3 sets
x35 (PR), x26, x20 (volume PR)
x30, 18, 10

Pull-ups, + final negative
4 sets
Wide x 6, 8, 6, 6

Dumbbell row
4 sets
80 x 10 , 90 x 10, 10, 10

Pull down variation
Wide width, prone grip
4 sets

A1. Stretchers
5 sets
A2. Hammer curls

Cable wide (low) row
3 sets

Wide lat fly, banded
3 sets

Notes:

I haven’t been recording it, but I also do a mile walk everyday with the dogs.

And just like that I’m back on track.

Let’s eat.

 

[RegisterJr]

Hope you took them to the cleaners in meat profits lol

I ate way more than I should have and way more than I could have bought and cooked on my own, but I suspect they are still profiting. The little guys and women probably offset my eats.

 

[Hyde]

Nice PRs! You’re liable to be under 200 with a 50-rep set of dips to your name by the new year at this rate!

 

[RegisterJr]

Nice PRs! You’re liable to be under 200 with a 50-rep set of dips to your name by the new year at this rate!

It’s looking like it. I’m now thinking my new BW goal is closer to 185-190. We’ll see what 190 looks like before I commit to less.

 

[RegisterJr]

Cycle 1 Period 20 - Chest v2

BW: 207.8 (12/4)

Calories yesterday: 3044 / 3010
247 P / 407 C / 53 F

- 7 day averages: 3163 calories, 230 P

Calories planned today: 3076

Warmup, 1 Sets:
- Over and backs x10 (2 sets)
- Shoulder cross body stretches
- Paps x15 (2 sets)
- Banded lat pulls (to body) x10 (2 sets)
- Lat push downs x10 (2 sets)

- Band tricep extensions x10 (1 set)
- Banded standing press x15 (1 set)

- External rotations (both)
- Can raises (both)
- Broom stick forced external pushes

Super D Shoulder Protocol

Scap pull-ups
1 set

Dips
3 sets
x37, 12, 20

Dumbbell press, slight incline
5 sets
50, 65, 75. 75, 65

Barbell press, work on grip width and form
FS, as many sets as needed
5 work sets, 7 total

Slight Decline Press
2 sets

Dumbbell standing underhand chest raise + chest flex-tool
3 sets

Transformer Bar JM Presses, goblet setting
4 sets

Cable tricep press down x20

External rotations

Notes:

I am in the best shape of my life. I really can’t wait for next week, next month, April (lifestyle adjustment anniv), June (TRT anniversary), etc.

I should near the end of this training cycle right around my attempts to start putting on some weight. I look forward to training at maintenance and above.

Areas of focus the next 8 weeks:

Pecs
Core
Hamstrings
Calves
Glutes
Forearms

 

[MrKleen73]

Keep killing it man! Congrats on the volume PR's, and being in the best shape of your life!

 

[RegisterJr]

Keep killing it man! Congrats on the volume PR's, and being in the best shape of your life!

Thank you!

 

[RegisterJr]

I will be bumping calories up to 3162, which is +52 from my current goal. I’ve been significantly above that as an average for over a month - since Oct 31 and my work drama to be exact, so it’s time to at least make it intentional with those extra carb-calories around my workout.

My low back has been tighter the last two days. Still haven’t shaken whatever happened my last deadlift session. I’m going to go ahead and see what squats feel like in the morning, but I won’t push any discomfort.

Bat hang tonight, and 1-2 times a day for a bit.

It’s also time to build my core like I did before my weight loss.

 

[SkRaw85]

Solid work man! Age is just a number.

 

[RegisterJr]

Rest day. It just felt good to stay in bed.

BW: 208.2 (12/5)

Calories yesterday: 3186 / 3162
245 P / 398 C / 64 F

Sleep: 8.5 hours

Calories planned today: 2700

- 7 day averages: 3172 cals, 233 P

——

Dog walk and bat hangs after work.

 

[RegisterJr]

Cycle 1 Period 20 Squat
Fives week

BW: 209.8 (12/6)

Calories yesterday: 2612 / 2700
218 P / 353 C / 40 F

Sleep: 7:05-7:22

Calories planned today: 3166

- 7 day averages: 3093 cals, 230 P

Warmup, 1 round:
- BW squats x25
- Leg curls 2p xN
- Leg raises
- Cat/camels
- Bird dogs
- Leg extensions
- External rotations

Bat hang x 1

Added with squats:
- Crossbody shoulder stretches
- External rotations (both)
- Banded shoulder mobility

️ Transformer low 2-3 Squats:
(Use pin 28)
160x5
195x5
235x 3

️ Work Sets:

+ BELT

275 x5
310 x5
340 x 5 - RPE 7
310 x5
275 x
285 x 5

️ SLDL:
DB’s
1 FS to stretch hammies / 50x8
4 sets
70/80/90/90 x 10/10/8/8

️ Leg curls
5 sets

Notes:

I was worried my back would suffer from squats due to the tightness since my last deadlift session. The opposite is true. For now, I feel much better and more stable.

Reminder that the puppy does not like bird dogs.

Also reminder. Transformer bar does not like tank tops.

I will start tracking my sleep times here. First time is time from my watch. Second time is total time on the CPAP. I fall asleep very quickly, so somewhere in between should be more accurate.

Edit:

Added a few leg extensions. Jeebus my hammies are on fire.

 

[RegisterJr]

Regarding my belt:

A couple of months ago I not only met my previous hole-placement from my smallest waist size since 2014, I beat it by a notch.

After my deadlift performance two weeks ago, I decreased it again. I tested it, and it was very tight. Today, it’s comfortably uncomfortable, if that makes sense.

Let’s call this a belt PR. Smallest waist size x2

 

[MrKleen73]

Awesome stuff, great to hear on all accounts!

Picturing the puppy running around you barking and growling while you try to do your bird dogs. LMAO!

 

[SkRaw85]

You are waisting away!

Good work man. Keep going.

 

[Hyde]

Regarding my belt:

A couple of months ago I not only met my previous hole-placement from my smallest waist size since 2014, I beat it by a notch.

After my deadlift performance two weeks ago, I decreased it again. I tested it, and it was very tight. Today, it’s comfortably uncomfortable, if that makes sense.

Let’s call this a belt PR. Smallest waist size x2

Just had to drop 2 belt holes myself yesterday; I’d been putting it off and shoving a folded hand towel into it when I needed it for a while. And now it’s just barely tight enough; I could drop another if I had to so I know what you mean.

You are waisting away!

Good work man. Keep going.

I see what you did there, Dad!

 

[RegisterJr]

Awesome stuff, great to hear on all accounts!

Picturing the puppy running around you barking and growling while you try to do your bird dogs. LMAO!

I was so tempted to start video, but he’s never as cute when he knows the camera is rolling. Maybe I’ll try tomorrow.

He started jumping on my leg curl bench to hang out while I did curls. I was os close to allowing him, but reminded myself that that’s how injuries happen.

So he went and dug holes instead.

 

[RegisterJr]

Cycle 1 Period 20 - Chest and Shoulders /3

BW: 208.0 (12/7)

Calories yesterday: 3163 / 3166
247 P / 423 C / 58 F

- 7 day averages: 3141 calories, 241 P

Calories planned today: 3166

Sleep: 6:20-7:35

Warmup, 1 Sets:
- Over and backs x10
- Shoulder cross body stretches
- Paps x15
- Banded lat pulls (to body) x10
- Lat push downs x10

- Band tricep extensions xN
- Banded standing press xN

- External rotations (both)
- Internal rotations
- Can raises (both)
- Broom stick forced external pushes

Scap pull-ups
1 set

Dips
3 sets
x30
Weighted +25#_ x18, 15

Pull-ups
x 7
Weighted +25#_ x 4, 4

Dumbbell press, slight incline
4-5 sets
50, 65, 75. 75

Barbell overhead press
3 feeder sets
135 x1
+Belt
135 x5, 3, 3

Superset A, 3 sets:

A1. DB OHP
A2. Dumbbell standing underhand chest raise
A3. chest flex-tool

Superset B, 3 sets:
B1. Lateral raises
B2. Facepulls
B3. Internal rotations (1 set)

I slept in until 4am

This was fun.

Shoulder rehab/prehab is going great! No issues at all!

Pressing continues to drop with my weight loss. That’s ok, we will press more days.

 

[MrKleen73]

Cycle 1 Period 20 - Chest and Shoulders /3

BW: 208.0 (12/7)

Calories yesterday: 3163 / 3166
247 P / 423 C / 58 F

- 7 day averages: 3141 calories, 241 P

Calories planned today: 3166

Sleep: 6:20-7:35

Warmup, 1 Sets:
- Over and backs x10
- Shoulder cross body stretches
- Paps x15
- Banded lat pulls (to body) x10
- Lat push downs x10

- Band tricep extensions xN
- Banded standing press xN

- External rotations (both)
- Internal rotations
- Can raises (both)
- Broom stick forced external pushes

Scap pull-ups
1 set

Dips
3 sets
x30
Weighted +25#_ x18, 15

Pull-ups
x 7
Weighted +25#_ x 4, 4

Dumbbell press, slight incline
4-5 sets
50, 65, 75. 75

Barbell overhead press
3 feeder sets
135 x1
+Belt
135 x5, 3, 3

Superset A, 3 sets:

A1. DB OHP
A2. Dumbbell standing underhand chest raise
A3. chest flex-tool

Superset B, 3 sets:
B1. Lateral raises
B2. Facepulls
B3. Internal rotations (1 set)

I slept in until 4am

This was fun.

Shoulder rehab/prehab is going great! No issues at all!

Pressing continues to drop with my weight loss. That’s ok, we will press more days.

Is pressing really dropping just with weight loss or is some of this from the added pressing with you focusing on increasing dips recently? By the way nice numbers getting 18 with +25lbs!!!

 

[RegisterJr]

Is pressing really dropping just with weight loss or is some of this from the added pressing with you focusing on increasing dips recently? By the way nice numbers getting 18 with +25lbs!!!

Overhead pressing has always been my nemesis and I’ve had the same numbers roughly for years, always stalling around halfway through a cycle.

Dips likely don’t help any, but I don’t find them that taxing either.

DB overhead press has climbed slightly during weight loss. When I started, I was not pressing 50’s for more than a few, and these are always after my primary movements.

 

[RegisterJr]

Cycle 1 Period 20, Back 1/3

BW: 209.0 (11/27)

Calories Yesterday: 3066 / 3166
258 P / 413 C / 49 F

Calories planned today: 3166

- 7 day averages: 3063 calories, 240 pro

Warmup:, 1 set
- Over and backs xN
- Paps x N
- Banded lat pulls (to body) xN
- Scap pull-ups
- External rotations
- Internal rotations
- Can raises (opened and closed)
- Shoulder stretch, cross body
- Lat / shoulder stretches
- Scap pull-ups

One Arm Bb Row
1-2 feeder sets
x1

Pull-ups
5 sets
1-BW x 10
3 +25# x 4, 5, 5
1-BW x 9

Standing cable row
4 sets

Cable rows
Underhand, from floor
5 sets

Stretchers
5 sets

Rope lat push-downs
4 sets

A1: Hyperextensions
BW x12, +25 x12, 12
A2: Hammer curls
40 x 10, 10, 45x 10
3 sets

Notes:

Tired this morning but I got it done. My back was due for work.

Pull-ups felt weightless after dropping weight. Hopefully this will make for some PU gains.

 

[RegisterJr]

ARMS

BW: 207.0 (12/09)

Calories Yesterday: 3163 / 3166
238 P / 338 C / 93 F

Calories planned today: 3166

- 7 day averages: 2923 calories, 237 pro

Sleep: 6:35-7:21

Warmup, 1 rounds:
- Overandbacks
- Pullaparts
- Standing lat pulls
- Band tricep extensions
- External rotations
- Internal rotations
- Can raises

Rope extensions
3 sets, warmup x15, 15, 14

Pull-ups
2 feeder / warmup sets
x 4, 4

Dips
3 sets
x 15 FS
+25# / x 15, x23 (weighted PR)

Cross-body hammer curls
3 sets (45/45/40)

3 sets
A1. Heavy DB curls (40/35/35)
A2. Standing cross body cable extension
(Target the short head)

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

3 sets:
C1. Banded reverse grip extensions with pullaparts
C2. Reverse grip curls
C3. Overandbacks
C4. Snow angels (during rest)

Notes:

These are always fun. Hopefully the pups will let me sleep in tomorrow for a rest day.

 

[MrKleen73]

Good luck with the pups letting you sleep in! Their auto alarms have no mercy or respect for our schedules.

 

[BennyMagoo79]

Overhead pressing has always been my nemesis and I’ve had the same numbers roughly for years, always stalling around halfway through a cycle.

Dips likely don’t help any, but I don’t find them that taxing either.

DB overhead press has climbed slightly during weight loss. When I started, I was not pressing 50’s for more than a few, and these are always after my primary movements.

im the same when it comes to overhead strength. I need to eat a lot of food to make any gains with it and even then it stalls.

 

[RegisterJr]

Rest Day

BW: 205.8 (new low)

Calories yesterday: 3000 / 3166

228 P / 407 C / 45 F

Calories planned today: 2700-2800

- 7 day averages: 3033 calories, 240 protein

I have a long paper time write today, and will do a mile dog walk and maybe some house chores. Weedeating if I have the time. If I do weed eat, I’ll bump calories +50/hour of work.

 

[RegisterJr]

Good luck with the pups letting you sleep in! Their auto alarms have no mercy or respect for our schedules.

They did not. Up at 1, 4, 6, then for good around 7. The little one was very rambunctious last night.

im the same when it comes to overhead strength. I need to eat a lot of food to make any gains with it and even then it stalls.

It’s frustrating!

 

[Hyde]

Congratulations on slipping under 206! It is moving fast with your consistency. Fast in the context of not really lowering weekly energy intake.

 

[RegisterJr]

Congratulations on slipping under 206! It is moving fast with your consistency. Fast in the context of not really lowering weekly energy intake.

Considering the events of the last month have slowed my progress down to less than .5/loss a week, the total trend continues and my 3 month average is still above 1/week.

I know recomp isn’t the desired method for fat loss, but it’s working well for me, and creating a lifestyle I can manage better moving forward.