Turning into a meathead- mid life crisis

[coachcalande]

I feel it's always a good idea to wrap the knees. So you've had knee surgery? I'm 6 months post shoulder surgery myself, tore the rotator cuff an blew out my bicep.

yes, two knee surgeries, and also about 15 years without an ACL on one knee....euflexxa injections to help for about 5 years...

feel very good there, but smartly know that the sports days are over...lift, walk, sleep, mow the lawn, shovel snow... sit in the recliner....

Came home from work early...didnt really feel like lifting...but got it done and with intensity. Pyramid up to 330 on bench and 295 on incline....hit some PRs on Upright rows 125x8 very good reps, and absolutely crushed my lateral raises with 25x15 on the first set followed by 10 on the second. I guess its time to increase the wt there. Not sure where that burst came from but Ill take it.

[coachcalande]

double post

[coachcalande]

Yesterdays leg day was grueling and I am paying the price today.

Ten set squat pyramid. Jumping 30-50 pounds per set, up to a double (new PR for smith machine) and then back down...I feel like my legs are responding well to the varied intensity, reps and total volume of squats. I know I did something like 67 total reps on squats.

Pushed the resistance up on leg extensions.

Arm workout, 8 sets each of bis and tris, went back to 100 lb pushdowns as the elbow felt good. I am enjoying mixing in some hammer curl sets with my biceps.


* pretty much useless for the rest of the day with wobbly legs.

[coachcalande]

Really didn't feel like grinding in the 3-5 rep range today.

Reduced training weight so that I could hit between 6-10 reps on all my sets.

Bench 285x8
Incline bench 235x10
Pulldowns 220x 9
rows 230x8
shoulder press 165x 8
upright rows 105x9

something along those lines....

I believe that between the expense of mowing the lawn, those killer leg workouts....missed meals (didn't have any eggs in the house last two days, tried to make up for it with cheese, peanut butter, milk) also, have cut out my late evening meal altogether....so I would expect that I might struggle with the same weights I was using....

either way, lately I have been in a "{get more reps" mood.

[coachcalande]

Had a great leg day workout - I did nine sets of smith squats pyramiding up in 30-50 lb jumps and recording over 60 reps again. I worked to tie my PR for a double there on the smith. Then five sets of leg extensions with 155 lbs- top set was 13 reps. I am absolutely trying to keep the reps higher on leg ext and leg curls and it feels....well it burns ha ha.

My bis/tris didn't feel all that explosive and my curls were mainly hitting around 6 reps. still, a good arm workout as well, plenty of 8 rep sets on db curls and 8-10 on pushdowns.

My elbow discomfort has improved and continues to improve. My knees have come a million miles since I started wrapping them, they feel a ton better. Honestly, by my fifth or sixth set of squats, its my low back getting tired that really shows the effect of squats, just how intense they are...but man, my legs are WORKED and I cant remember any point of my life feeling like this after leg day ....especially in a trained state. youd think the soreness would go away or itd be tough to get sore...not the case...this pyramid approach with reps from 15-2 is absolutely making me sore.

[coachcalande]

So after a couple of workouts where I wasn't hyped with enthusiasm....I can say that I feel it has returned.

Getting geared up for this mornings bombing of chest/back/shoulders

[coachcalande]

Just finished up.

Started the day with a large bowl of oatmeal , milk and a pile of scrambled eggs...coffee....

supercharged workout....

5 sets of bench using 285
5 sets of inclines using 240
5 sets of pulldowns using 220
5 sets of rows using 260-240
4 sets of narrow pulldowns using 185
4 sets of shoulder press using 155
4sets of upright rows using 115
4 sets of db lateral raise


all sets to momentary failure 6-10 reps, mainly getting 7-8....good solid workout, no joint pain or strain. Did get ten reps with 285 on my first set of bench.

[wishiwasdivin]

Strong work

[coachcalande]

After doing a jump start on my old Jeep....I got my workout in today.

I decided to train my arms first today over my legs...10 sets of bis and tris...graduated on my pushdowns (first time post elbow injury) and that felt good. Got a great pump in the arms doing them first...but being all sweaty (seriously hot in the garage) made holding the squat bar more challenging ha ha.

I did about 6 sets of squats and called it a day as my arthritis in my knees and hips was enough to stop me there (played some team handball with the football kids yesterday and could still feel it)- oddly, had a great pump in the thighs as well. I kept my squat sets up around 8 reps.

Felt like enough for today. Live to squat another day.

[coachcalande]

Strong and energetic today.

Crushed my way through 10 sets of chest in the 5-7 rep range, tons of sixes...love my six rep sets.
14 sets of Back
12 sets for shoulders.

Felt great. minor elbow pain, nothing I couldn't work through. Icing up right now.

I can sense that Ill be pushing for some PRs soon. I figure this is the upswing....got to keep the nutrition right.

[coachcalande]

The scale is up a couple of lbs this am after dropping for a few days...back and forth...

with it, my strength....

I feel really thick and still pumped today after that heavy workout last night.

Good carb up last night after the lift.

[coachcalande]

Found this Dorian Yates workout today, marveled at the similarities. Wondering if this is where my split came from...

Upper

Bench- 3x8
Incline press- 3x8 (can be dumbells or barbell)
Incline flyes- 2x8-10
Chins or lat pulldowns- 3x8
Barbell rows- 3x8
Deadlift 3x8
Shoulder press 3x8
Side laterals 2x8
Bent laterals (aka rear delt flyes) 2x8
Crunches- 3 sets to failure
Hanging leg raises- 3 sets to failure

Lower (+arms)

Squats- 4x8
Hack squats- 3x8
Leg curls- 3x8
Standing calf raises- 3x8
Barbell curls- 3x8
One arm preacher curls- 2x8
Tricep pushdowns- 3x8
Lying tricep extensions- 2x8

[coachcalande]

Good workout today. I did arms first again and blasted through 9-10 sets of arms. I picked up a few reps on curls and bumped up my pushdowns weight on triceps. I was able to do some very nice strict sets on pushdowns with minimal discomfort.

I also squatted but reduced my volume, maybe did 5-6 sets, lost count, hitting 4-8 reps per set. I did a tiny pyramid adding 10-20 lbs per set after hitting a weight where I could do 6.

Knocked out leg extensions (which just burn like crazy) and leg curls...Those are really my only high rep exercises but man those burn when you get about 15 reps.

Honestly, reducing leg volume is a key to continued training without burning out....no doubt about that...have to be able to walk ha ha.

[coachcalande]

Some reflections based on the last couple of months:

First, I am obviously much thicker and more massive in every muscle group. The growth is undeniable even without much of a change on the scale. I am hoping to keep my weight exactly where it is while "recomping" as much as possible. I would love to see more muscle definition but not at the expense of strength or muscle mass.

My tee shirts and polos fit completely different, tight in the chest, back, shoulders and sleeves...(they were already tight enough across the mid section ha ha) - but as you know, mirror , clothes and scale as well as weight room performance are all indicators of change and progress.

I am pleased with my progress, displeased with my left elbow irritation obviously. Its holding me back from VERY HEAVY training in the 3 rep range that I have come to enjoy.

Rep range is a variable as far as I am concerned and changes to a body good, do a mind good and can allow for new growth, new motivation and certainly a different feel...I find the higher reps are sort of a recovery range for me, as I don't generally feel that I "swole" the same from them but who really knows as I don't stay there long enough to know...I just prefer to hit most my sets around 5-7...even 8s are kind of rare other than triceps pushdowns and maybe db curls or leg work. when I feel like I need a break from moving very heavy iron on some lifts, Ill aim for 8 with 6-10 being the actual range for flexibility there.

Its actually easy to overdue it and begin to suffer with enthusiasm...funny how enthusiasm destroys itself. too much leg work, too much chest work... leads to fast burnout and lack of desire. keep it minimal enough for more steady training but nothing wrong with letting loose and being Mr Olympia for a couple of workouts.

Squats...love squats. I have a smith machine and find that I cant do as much weight on the smith as I can on free weights...I think the smith reduces the effect of the glutes in the movement as well as reduces the effect and involvement of the low back. Its much easier to do many sets of smith machine squats due to that.

front squats are awesome....but I do miss the leg press and look forward to getting back to free weight squats and leg press as school is almost out and Ill train at the school with my assistant coach more often.

food food food...its expensive...but it is the absolute key to all of this. I need 5 meals a day and 6 to really explode with gains...when I drop to 4 and those cals drop...my strength and energy to train and recovery goes with it.

Mainly im consuming oatmeal, potatoes, rice,pasta, veggies and fruit for my carbs...I feel good when I get plenty of carbs for bloating up the muscle with glycogen...(and water) and when I feel flat from a lot of yard work or whatever...man, the training suffers...protein, I try for 30-50 grams every 3-4 hours...but its not always there due to being lazy with grocery shopping or kids tapping into the food supply lol.

as it goes, My weight has stayed about the same, up two lbs, down two lbs...just seems to fluctuate day to day but the muscle mass is up....

I feel much stronger, bigger and overall just better. I get some knee arthritis when I do any kind of sports or excessive yard work but the lifting in itself...no issues.

I definitely will continue to vary volume and intensity (rep ranges) from time to time as this is absolutely working well.

[coachcalande]

Excellent simple and sound workout tonight.

4x bench press worked up to 325
4x incline bench press with 255
4 x fly press (flyes until failure, then presses to failure)with 45s
4x wide pulldowns with 235
4x seated row with 270
4x narrow pulldown with 200
3x shoulder press with 175
4 x upright row with 115
4x lateral raises with 30s

[coachcalande]

Feeling thick, strong and ready to go. Leg day!

I think this is the month where I will put up 405 on bench. Just need to be sure my elbow is completely healed...little by little its improved....

Much better job keeping up my protein for the last few days...running low on eggs and milk and have to get some of that today.

Muscles just popping off the chest after the last few workouts in the 6-8 rep range....arms look full, sleeves are tight...forearms feeling thick.

Big difference from end of football season til now. The big thing is ....what happens during the season...

[coachcalande]

6 sets of squats- 4-8 reps
4 sets of leg ext- 10-15 reps
4 sets of leg curls 10-15 reps
4 sets of ez curls 5-6 reps
4 sets of db curls 6-8 reps
8 sets of pushdowns 8-10 reps

good solid afternoon

[coachcalande]

Trained at the school today with the kids. After their lift I got my own in.

I warmed up and went for my bucket list max bench of 405...just missed it. My spot said I could have had it but he didn't want me to "hang " with it and helped me finish the lockout. I don't believe Id have had it, maybe 400 but not 405...I amclose but clearly the lack of heavy triceps work played into this as the sore elbow has had me training triceps lighter.

then I did 4 sets with 315....crushed it for 6, 6, 5, 4...very strict.

4 sets of incline bench, 4 sets of fly presses...

4 sets of pulldowns, 4 rows, 4 narrow pulldowns...skipped shoulder press and did upright rows and 3 ways...good workout considering it was at school and there were kids and coaches around some.

Ill get that 405 soon, real soon.

[wishiwasdivin]

Putting in some solid training, hope you enjoy your weekend

[coachcalande]

Pretty good lift this am.

6 sets of squats- 6-8 rep range, have feet closer together after reading and watching how tom platz squatted with a narrow stance.
5 sets of leg ext/3 sets of leg curls
4 sets of ez bar curls, gained a rep there,5-7 reps
8 sets of pushdowns, gained a couple of reps there hitting lots in the 8-10 rep range
4 sets of db curls

then an hour or so mowing the lawn with tired legs

on an egg binge today as the chicken is still frozen...

[coachcalande]

Im really pumped up for my lift today.

I had some soreness in my elbow after my missed max attempt but I feel great now.

I woke up realizing there were no eggs again, not much milk either. I did manage to get a chicken breast and two pieces of toast with peanut butter on them...and a glass a milk with my coffee.

Todays second breakfast was a banana, two sthingys of PB and two hard boiled eggs from yesterday.

I have two more chicken breasts and a couple of potatoes to eat before work is out.

Last night we had meatloaf....yum.

Considing trying 405 again, but will train and live to max another day I think.

[coachcalande]

Blasted through it today. ITs hot out there in the garage so I had a "wicked good" sweat.

4 x bench press
4x pulldowns
4x rows
4x inclines
4x flye press (those things pump me up good)
4x shoulder press
4x narrow pulldowns
4x upright rows
3x side lateral raises

I worked in the heavy 6-7 rep range, if I got a 5, I dropped off 10-20 lbs to bring me back into the rep range.

Looking forward to dinner...chowed down bar-b-qued chicken all day /potatoes/fruit.....

[coachcalande]

What a workout this morning! I had steak and peanut butter toast for breakfast (eating steak and potato right now)

and I lifted at the school.

I blasted through some heavy free weight squats today and managed to set a new PR in the process.

225x8
315x8
365x6
405x4 (PR)
405x3

then I hit the leg press which I have missed soooo much. I crushed that.

12 plates for 10
14 plates for 10
15 plates for 9
16 plates for 5
16 plates for 4 (PRs I think)

3 sets of leg extensions and 3 sets of leg curls.

Then I blasted through arms with 4 sets of ez curls with 90 lbs on an Olympic ez bar. did 8 sets of pushdowns with 90 on the machine.
4 sets of db curls with 50/45

* feel great and looking thicker.

[coachcalande]

Another very good workout. My elbow is obviously getting better and its allowing me to push some heavy weights.

Today:

Bench 4 sets, pyramid from 305-330 for 4-8 reps
Incline 4 sets 5-8 reps with 255
Fly press 4 sets 12-15 reps with 45s
Wide pulldowns 4x5-8 reps with 235
Rows 4x 5-8 reps with 250 (dropped ten lbs as I felt I wanted better contractions and more than five reps)
Narrow pulldowns 4x 5-8 reps with 200
shoulder press 4x 5-8 reps 165
upright rows 4x 5-8 reps with 115
3 ways 3x 8- 10 with 25s

So glad the period of lethargy has passed. Motivation is good, nutrition is good.
cutting the volume back on legs and back has most likely helped.

[coachcalande]

I find this 3 month training block to have been great.

I look and feel so much better.

I had a brief issue with the knees, wrapping them seems to have helped immensely, not sure why I ever stopped wrapping other than I simply lost one knee wrap years ago.

Im at a point where I will soon be squatting 405 for 4-5 sets of reps...that's something I always wanted but knee issues have held me back. I used to squat with my heels up on blocks or weights too, but I have changed that now thanks to squatting on the smith machine and relearning to squat flat footed. Now I can easily squat more weight free weights than I can on smith.

Im also at a point where all of my bench press sets are done with 315 plus (free weights) for reps and I love that.

Id like to get back to curling with 135 for reps....I did that back in my late 20s, early 30s but probably was cheating ....

NO doubt, I have put on some mass, my shoulders are much harder and fuller. Going well. Could go better still with a bit more protein in the diet as some days I know I fall short of my goal of 250-300 grams.

[coachcalande]

Since yesterdays workout I have been NON STOP hungry....

[coachcalande]

Well, for the first time ever for me, post knee surgery, I just did 3 sets of squats for 3 reps each at 405 lbs.

felt nice and strict, deep and steady...could have grinded out 4 maybe.

Then did 4 sets of leg press and 4 sets of leg ext and leg curls. Leg press was 15 plates today. Everything felt heavy, sore in the hips but worked hard...less volume.

Blasted through bis (90 lbs on the Olympic curl bar),45-50lb alternate db curls for about 5 sets.... and 100 lb pushdowns for 8-9 sets.

[coachcalande]

Dropped a couple of pounds.

Probably why I have felt famished the last couple of days....huge appetite.

Looking forward to todays lift, most likely will hit in the 5-8 rep range. Not feeling big 3s for bench right now.

[coachcalande]

Pretty great lift today....

Warmed up...then...

Bench press: 355x3, 355x3, 355x2, 305x7, 305x5
Incline press: 255x 7, 255x6, 255x6, 255x 6
flye press: Pr 45x12, 45x10 plus 4, 45x 8 plus 4, 45x 7 plus 4

Lat pulldowns 250x 5, 250x 5, 250x 5, 250 x5
Rows 240x 8, 240 x8, 240x 7, 240 x 6
Narrow Pulldowns 200 x9, 200 x8, 200 x 7 200 x 6

Press behind neck: 175x 5, 165x 7, 165 x 7, 165x 6
Upright rows:115x7, 115x 6, 115x 6, 115x 6
side laterals/rear laterals: 25s, x 4 sets to failure, 8-12 reps

[coachcalande]

Today I decided to deadlift.

255x5, 315x3, 405x3, 455x3, 475x3, 495x4

https://www.youtube.com/watch?v=6zMr...ature=youtu.be

then 4 sets of leg press 15 plates
4 sets of lex ext and leg curls

5 sets of ez bar curls with 110 on the bar, 4 sets of db curls with 60, 50, 50, 50...9 sets of pushdowns 90-100