Turning into a meathead- mid life crisis

[coachcalande]

Todays meals

6 eggs, whites, oats
9 eggs whites, oats
12. Whey shake banana
3 ground turkey, beans, potatoes
6 Chili, cheddar
9 Turkey, beans, rice

[coachcalande]

The spiral of poor eating is beginning to show. 283 weigh in this am.

Zero reason for that to continue today as I now have full access to the kitchen and stove and we have restocked the freezer. I have my bodybuilding foods. No chips or ice cream today!

Todays food
7:00 eggs and oats
10:00 eggs and rice
1:00 oats, whey, pb
6:30 chicken and rice

That brings my cals back down quite a bit.

[coachcalande]

Took an awkward step trying to step around my sleeping dog. Felt some sort of pull at the top of my left hip. This is what getting older does, weird crap like this happens making progress in the weight room more difficult.

I’m supposed to train chest, back, shoulders but couldn’t sleep after that and have been up all night. Well….see what happens.

[coachcalande]

Just finished my training today.

Shoulders were beaten up so decided on straight bodybuilding in the 8-15 rep range. Chest/back and shoulders done with weights that made me fail around 8-12 most sets. Great pace, great pump, much needed.
Now just need to clean up my diet.

[coachcalande]

Todays gains;

4 am whey coffee
6 am. Eggs, whites, oats
9am ground turkey, rice, beans
Noon. Whey, pb, oats
3 chicken breast and Swiss on toast
6 2 cheeseburgers on buns

3700 cals, 400 G protein , 260 g carbs


Still busy working on kitchen cabinets, should finish tomorrow.

[coachcalande]

Can’t remember when I last did this but yesterday in a thick heat, I performed one warmup set of squats and left the garage- I could just tell I was ripe
For injury and wasn’t rested in either sleep or rested from the paint job work- my low back, glutes and knees all ached.

Just wasn’t going to happen. May try again today

[coachcalande]

Todays leg day

Ssb squats
235x12
255x8
285x6 pauses
305x5
325x4

Db split squats x 3 sets

4x leg ext
4x leg curls

[coachcalande]

After a day at the beach my son and I hit the garage for some arms and calves.

I feel like I haven’t had a great arm workout in awhile. I focused on 10 reps as a target yesterday.

Overall the diet yesterday was lacking but we have family in town and had a big cookout

Whey coffee
Eggs and pb bagel
Eggs and steel oats
Two double cheeseburgers, potato chips, two hotdogs

I’m feeling thicker in the mid section and lazy overall so I need to get back to early am sessions, a proper diet and reduced junk intake.

[coachcalande]

Actually feeling kinda thick in the chest and arms and thighs today. Liking it.

Anyway

This am, egg whites and banana
Meal 2- milk, bagel sandwich of chicken breast, cheddar
Meal 3- probably left over cheeseburgers
Meal 4- should be eggs, banana
Meal 5- whey shake
Meal 6- five chicken legs…Doritos/ham and cheese slices

[coachcalande]

Well, a week painting, another few days with guests…the diet has been off a bit.

Just had a great workout though

Six set pyramid on bench 235, 255, 265,275,285,295
Six sets on incline 185, 195, 205,215,225,235

12 sets on my usual back exercises

Seated db pressses which are showing improvement!
Upright rows
Side laterals too.

No shrugs today

[coachcalande]

Killing the diet today. Fixing an epic beef, rice, broccoli, jalapeños, tomato dinner now….

[coachcalande]

Good strong leg day

SSBs
355x5,4,4,3

Smith fronts
205x6
215x5
225x4
235x2 (knee pain, left knee)

Leg ext pyramid
100,122,144,166,188

Leg curls 4x144 to failure

[coachcalande]

9 sets bis, 9 tris, 8 calves.

Growth check on arms

https://youtube.com/shorts/GFdbAxdOOFo

20.5 inches

[coachcalande]

As the summer goes…

I realize that my workouts have been slower, longer, full of volume, making videos and having a good time with all of it..

My program is this simple though…

Day 1- variations of pushing and pulling…toss in some isolation work for the win.

Day 2- variations of squats….toss in some isolation work for the win.

There’s no reason to ever skip, burnout or quit…the push/pull or squat thing can be done in 30-40 min easy. The isolation stuff and variations of exercises are just gravy.

Similarly, with nutrition…4-6 meals a day with the focus on lean protein, complex carbs…no reason to ever have a poor diet. Toss in some whey for the win.

[coachcalande]

This morning I’m a bit concerned. My rebuilt knee doesn’t so much hurt but feels like it’s “loose” and there’s an undeniable bone on bone shifting happening with each step. I felt some minor pain on my final rep of front squats the other day and can’t help be think I tore something loose. There’s no sign of bruising or swelling however…

My thighs were very sore yesterday so that was a great workout…the diet to feed that was ok yesterday.

In any case, today is chest back and shoulders.

[HomeGymChains]

This morning I’m a bit concerned. My rebuilt knee doesn’t so much hurt but feels like it’s “loose” and there’s an undeniable bone on bone shifting happening with each step. I felt some minor pain on my final rep of front squats the other day and can’t help be think I tore something loose. There’s no sign of bruising or swelling however.

Yikes! I hope there’s an easy fix.

[coachcalande]

Great lift this am. Pyramid training, all bodybuilding. Fast pace, moderate weight to heavy.

80 min workout

Bench/row
Incline/lat pulldowns
Fly/narrow pds
Arnold press
Upright row
Side and rear delt db laterals
Shrugs

Great pump
N sweat

[coachcalande]

6- egg whites, toast
9- protein Powerbuilding pudding
12- eggs, toast
3- whey shake, turkey and cheese sandwich
6- sweet and sour chicken

[coachcalande]

6- eggs , toast
9- Powerbuilding pudding
12- eggs salsa toast
3- whey shake, turkey sandwich wit cheese
4- couple slices turkey, cheese
7- bbq pork, mashed potatoes, broccoli (been enjoying a few of my brides dinners this week)

[coachcalande]

Legs done. Was hesitant to train due to knee pain last few days but it worked out just fine as I chose to start with light weights, train for double digit reps and gradually add twenty pounds each set.

Ssb squats 235-255-275-295-315
Front squats 145-165-185
Then four sets leg ext 100, 125, 150, 175
Four sets leg curls with 125

No earth shattering PRs or anything, 235x13 fairly easy on SSBs.

[coachcalande]

20 min arm pump.

Ez curls/pushdowns x4
Concentration curls/skull crushers x4

Moderate weight

[coachcalande]

Had a great “bodybuilding lift” today.

Chest, back, shoulders

Bench and rows supersetted
Incline and pulldowns supersetted
Flys and narrow pds supersetted
Db press
Upright rows
Side laterals
Shrugs (traps are really coming in!)

Highlights:
Bench
255x12
265x9
275x7
285x6
300x3.5

Noticed from my video that my lats look thick and wide too. Feeling satisfied with all of it.

[coachcalande]

Final set of todays pyramid
Video is mislabeled

https://youtube.com/shorts/KoY-g4N7zbA

[coachcalande]

Getting my mind right to break some kind of ssb squat rep PRs tomorrow.

Right knee has been kind of sore but left knee feels better than it has. Weight was 283 in shorts and a tee this am.

Diet has been better (no junk for several days) but ran out of egg whites and have had more cheese. That’s ok, I feel great.

My calves look so small from lack of running and limited mobility with the tendon issues in my right ankle. I’m able to do calf raises and have been working on them 1-3 times a week…but the lack of size in my calves is ridiculous.

Getting ready to eat eggs and toast this am…

[coachcalande]

Todays meals:

7 am 6 eggs, ham and cheese, dry toast

10 am - 4 eggs, 6 oz chicken,ham, potato

1-pm chicken breast on wheat

4 pm chicken breast on wheat

7- cheeseburger green beans, jalapeños over rice

Went to the Beach so sandwiches are the running theme.

[coachcalande]

55 year old lifetime Natty 355x6 on SSB squats
New PR today. Check out the leg day attire!

https://youtu.be/AP3-AUjcbHQ

Ssb squats
355x6 pr
355x3,3,3

Smith front squats
185x8
185x5
195x5
145x8

4 sets leg ext, 4 sets leg curls

[coachcalande]

Great arms workout. Really felt lazy after the lake…coffee and a plan


Ez curls/pushdowns
84/ 66
104/88
124/110
134/132

Alt db curls/ skull crushers
48/135
48/155
48/185

Conc curls/close grip bench
30/185
30/205
30/225

[coachcalande]

282 this am.

Thinking I should get testosterone tested at my age.

Anyway, really felt beaten up last night climbing into bed. I have not had much time off from the gym and though I rest every other day and get plenty of quality protein- at this age, the pounding piles up on the joints and tissue.

I’m enjoying the lifting and PRs…I don’t particularly like the injury or pain stuff ha ha.

I usually have to follow up with a couple of lighter sessions just to give my joints a break.

I’m keeping the diet cleaner now, breaking the cycle that started back around Father’s Day. Reducing cheese intake again which will spare a few hundred calories.

[coachcalande]

4 am whey coffee
7 am eggs, bagel
10 am double turkey burger with cheese
1 - Powerbuilding pudding
3- double turkey burger with cheese
6- chicken, pasta, veggies

Sore calves, knee is a mess, other than that awesome. Took it really easy today.

[coachcalande]

Poor sleep but a great lift anyway

Hit chest, back, shoulders with the usual stuff staying 6-12 reps on all things.

Bodyweight bench test today
285x7,6,6,6,6

I weighed 282.

Not bad especially with pec injury last August. This work weight…I may stay with it until I can get 10.