Powerbuilding Training Log

Weight 231lbs :(
I will not be able to weigh myself again until home, but this was my weight as of this past Saturday.
Day 1- Chest, arms and core

High Incline barbell press
45lbs X 8
95lbs X 5
135lbs X 5
225lbs X 5
275lbs X 5
225lbs X 10

Low Incline barbell press (one notch above flat)
45lbs X 8
135lbs X 8
225lbs X 8
315lbs X 2, rest 30 sec, then 2 more reps at 315lbs

Tower 200 flies for chest
3 sets of 10 reps with a very hard squeeze on each.

Tricep press down with homemade plate loaded set up, super set with bicep curls from the Tower 200
25lbs X 10 tris, 16 reps per arm bi's
50lbs X 10 tri's, 16 reps per arm bi's
75lbs X 10 tri's, 16 reps per arm bi's
75lbs X 10 tri's, 16 reps per arm bi's

Leg raises from a decline bench
set of 10, 8 and 8

One set of Dragon Flags, 5 reps ( not quite ready for these yet)

Meal 1(pre work out)- 1.5 cups egg whites, i packet natures path oatmeal, one english muffin
Meal 2(post workout)- 5oz ground beef, 3 whole eggs, 1 cup dry brown rice pasta
Meal 3- tuna sandwiches
Meal 4- 8oz ground beef, 1 cup rice pasta
Meal 5-8oz ground beef, 1 cup rice pasta
A few cups of fairlife ultrafiltered milk in between meals.
Will eat again before bed. Not sure what yet.
I watched the dragonfly exercise on utube ... damn that looked gruesome ... how did you make out with them?
 
that is a very loaded workout A lot of weight pushed hitting the muscles in may different ways ... eating very clean as well. When you say rice pasta do you mean whole wheat rice or just white rice. Hope your progress is going well, Throw up some pictures or throw up a video of some of your lifts ... that would be cool .... cheers and keep up the great work.
Its brown rice pasta
 
I watched the dragonfly exercise on utube ... damn that looked gruesome ... how did you make out with them?

Dragon flags? I used to do them fairly often, been a while. They are good for core strength, but i never have abs.... eat too much. Haha
Try them and lower slowly. You will feel it.
 
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Skipped a couple days. Felt the first two pretty good, and having been spending lots of time on my roof getting ready to lay down the metal and all that crawling around takes a toll on me. Wont be any leg days till the roof is complete. cant have wobbly legs up there and on the ladder.

Simple shoulder workout today...
Reverse Flies from incline bench
Lbs Reps
12 X 15
26 X 10
32 X 8
32 X 10 then 10 partial swings
32 X 8 and 7 partial swings

Side lateral raise
12 x 20
26 x 10
32 x 8 and 8 partials
32 x 8 and 8 partials
32 x 10 and 7 partials

Front raise with neutral grip, alternating
26 x 8 ea
26 x 8 ea
26 x 10ea

Dbell shrugs, pulling elbows back and hard squeeze

26 x 15
26 x 15
26 x 15

Meal 1 pre workout
1 1/2 cups egg whites
1 pack oatmeal
C4 pre workout

Meal 2 post workout
approx 10 oz ground beef
3/4 cup rice pasta
1 cup orange juice

Meal 3
2 homemade burgers and potato salad

Meal 4
1 Large chicken breast fried in coconut oil
1 cup bone broth
1 cup fairlife milk

Fucked up today as far as food goes... Had company drop by, ended up drinking beer, so got about 1050 calories there.
 
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Dragon flags? I used to do them fairly often, been a while. They are good for core strength, but i never have abs.... eat too much. Haha
Try them and lower slowly. You will feel it.
Yeah i watch a video of a guy doing dragonflies and it looked like it would hammer the core real bad. The ab wheel is pretty good for the core as well. I could never do more than 2 without dropping to my knees, then I would do them from my knees. I never seen anyone ever do them at goodlife I go to here, I think its cause they are hard as hell. lol
 
Skipped a couple days. Felt the first two pretty good, and having been spending lots of time on my roof getting ready to lay down the metal and all that crawling around takes a toll on me. Wont be any leg days till the roof is complete. cant have wobbly legs up there and on the ladder.

Simple shoulder workout today...
Reverse Flies from incline bench
Lbs Reps
12 X 15
26 X 10
32 X 8
32 X 10 then 10 partial swings
32 X 8 and 7 partial swings

Side lateral raise
12 x 20
26 x 10
32 x 8 and 8 partials
32 x 8 and 8 partials
32 x 10 and 7 partials

Front raise with neutral grip, alternating
26 x 8 ea
26 x 8 ea
26 x 10ea

Dbell shrugs, pulling elbows back and hard squeeze

26 x 15
26 x 15
26 x 15

Meal 1 pre workout
1 1/2 cups egg whites
1 pack oatmeal
C4 pre workout

Meal 2 post workout
approx 10 oz ground beef
3/4 cup rice pasta
1 cup orange juice
Don't blame you not doing legs when your up on a roof and going up and down on a ladder all day. You mainly stick to laterals... front back and side... for your shoulders. I do the same thing due to an old shoulder injury which does not allow me to do over head presses, Do you work overheads in to you shoulder routine now and then?
 
Don't blame you not doing legs when your up on a roof and going up and down on a ladder all day. You mainly stick to laterals... front back and side... for your shoulders. I do the same thing due to an old shoulder injury which does not allow me to do over head presses, Do you work overheads in to you shoulder routine now and then?
Yeah, no more overhead for me. I used to blame the bench press for injury, but been fine since i cut out the overhead. Its a shame cause i could press some heavy shit. But didnt lose any shoulder size after so why bother. Inclines are good enough.
 
Been busy and lazy past few days, but got my ass up this morning and got some work in. Pretty light weight today.

High Incline barbell press
45 x 10
135 x 8
185 x 8
225 x 8
255 x 6

Flat bench barbell press
45 x 15
135 x 20
135 x 20
135 x 20
135 x 12

Incline dbell flies
26 x 8
32 x 8
32 x 8
32 x 8

Tricep press down superset with hammer curls
50 x 20 + 32 x 8
50 x 20 + 32 x 8
50 x 20 + 32 x 8

Bicep curls with tower 200
2 sets of 12

Leg raises from decline bench
12
12
10

Meal 1 pre workout
1.5 cups egg whites
1 pack oatmeal
coffee
c4

Meal 2 post workout
approx 10 oz ground beef
3/4 cup rice pasta
1 cup fairlife milk
sourkraut

Meal 3
3/4 cup rice pasta
1 can tuna
powdered cheese sauce
1 cup fairlife milk

Meal 4
approx 10 oz ground beef
3/4 cup rice pasta
cheese
pasta sauce
1 cup fairlife milk

Meal 5
Four whole eggs
2 pieces oat & honey toast
1 cup fairlife milk
 
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Been busy and lazy past few days, but got my ass up this morning and got some work in. Pretty light weight today.

High Incline barbell press
45 x 10
135 x 8
185 x 8
225 x 8
255 x 6

Flat bench barbell press
45 x 15
135 x 20
135 x 20
135 x 20
135 x 12

Incline dbell flies
26 x 8
32 x 8
32 x 8
32 x 8

Tricep press down superset with hammer curls
50 x 20 + 32 x 8
50 x 20 + 32 x 8
50 x 20 + 32 x 8

Bicep curls with tower 200
2 sets of 12

Leg raises from decline bench
12
12
10

Meal 1 pre workout
1.5 cups egg whites
1 pack oatmeal
coffee
c4

Meal 2 post workout
approx 10 oz ground beef
3/4 cup rice pasta
1 cup fairlife milk
sourkraut
Everything seemed good until u said sourkraut... I know it is great for u .... But damn itt tasteslike ass. Your workout is a lot of work... How long that take u?
 
Not bad... U must work at a good pace.
I guess. I dont really time my rest between sets. If i feel ready for the next one then im ready.
When i get into heavier work though, my rest periods can go pretty long. Especially if deadlifting.
 
Everything seemed good until u said sourkraut... I know it is great for u .... But damn itt tasteslike ass. Your workout is a lot of work... How long that take u?
Saurkraut and bratwurst sausage! On yeah

Today will be my first workout in a while as well, likely November 2019, other than one here and there, but mainly cardio.
I’m not going to put up a log, but will follow your for exercise ideas.
 
Saurkraut and bratwurst sausage! On yeah

Today will be my first workout in a while as well, likely November 2019, other than one here and there, but mainly cardio.
I’m not going to put up a log, but will follow your for exercise ideas.
well bratwurst I do like... hot mustard on it... yum. Keep at the workouts, it calms the body and the mind... I would totally lose it if I did not workout.
 
well bratwurst I do like... hot mustard on it... yum. Keep at the workouts, it calms the body and the mind... I would totally lose it if I did not workout.
It was just too busy at work for months.
Now it’s calmed down I have energy to workout.
 
Quick back workout. Not really heavy. Really wanting to get on cycle. Find recovery slow.

Back day

Cable pullovers, overhand grip
25 x 15
50 x 12
75 x 10
75 x 10
50 x 18

Close neutral grip bodyweight pull ups
6, 8, 8, 6

Two handed dumbbell rows, supported on an incline bench
32 x 10
60 x 8
60 x 8
60 x 8

Underhand pull down
50 x 8
75 x 10
75 x 10
75 x 10

Hammer curls
32 x 8
32 x 8

Meal 1 pre workout
1.5 cups egg whites
1 pack oatmeal
coffee
c4

Meal 2 post workout
approx 10 oz ground beef
3/4 cup rice pasta
1 cup fairlife milk

Meal 3
Double quarter pounder :sick:

Snack, can of oysters

Meal 4
13oz T bone steak
1 pack oatmeal

Snack, half of a store bought apple crumble, about 750 cal

Meal 5
4 whole eggs
2 pieces toast with butter and cheese wiz

Also drank a few cups of fairlife ultra filtered milk

Another snack.... 1 cup of Raisin almond harvest crunch (too much cereal talk i guess) w/fairlife milk
 
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Got ahold of my doctor. She refilled my script without a visit, but wants blood when i get home cause my age and possible prostate issues and cancer, and have had no bloods in a long while. . Fuck. So i either take the script and run and risk pissing her off, or hold off on my blast. Decisions, decisions.
It's nice having a doctor that you can rely on for bloods, meds, and various tests. Is a short delay worth possibly sacrificing that relationship? Just my 2 cents.
 
Quick back workout. Not really heavy. Really wanting to get on cycle. Find recovery slow.

Back day

Cable pullovers, overhand grip
25 x 15
50 x 12
75 x 10
75 x 10
50 x 18

Close neutral grip bodyweight pull ups
6, 8, 8, 6

Two handed dumbbell rows, supported on an incline bench
32 x 10
60 x 8
60 x 8
60 x 8

Underhand pull down
50 x 8
75 x 10
75 x 10
75 x 10

Hammer curls
32 x 8
32 x 8

Meal 1 pre workout
1.5 cups egg whites
1 pack oatmeal
coffee
c4

Meal 2 post workout
approx 10 oz ground beef
3/4 cup rice pasta
1 cup fairlife milk

Meal 3
Double quarter pounder :sick:

Snack, can of oysters

Meal 4
13oz T bone steak
1 pack oatmeal

Snack, half of a store bought apple crumble, about 750 cal

Meal 5
4 whole eggs
2 pieces toast with butter and cheese wiz

Also drank a few cups of fairlife ultra filtered milk

Another snack.... 1 cup of Raisin almond harvest crunch (too much cereal talk i guess) w/fairlife milk
double quarter pounder is needed now and then just for a boost
 
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