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  1. #121
    Registered User coachcalande's Avatar
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    Todays lift was great!

    Bench 21-14-10-8-6-5
    Incline 12-9-8-5-8-10
    Narrow pulldown 14-13-9-8-8
    Wide pulldowns 10-9-8-7-6
    Rows 10-9-10-8-7
    Seated press 11-9-7-5-10
    Up row 13-12-8-6-6
    Side lateral 14-14-13-11
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  2. #122
    Registered User coachcalande's Avatar
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    Here’s the beauty of my every other day split. Yesterday I was scheduled to do legs/arms.

    My son had a 6:30 am bus ride for his football game and I drove over 120 miles and we weren’t done for the day until around 2 pm.

    I decided that I’d have a better workout by pushing the thing off until this am. Good food, rest and 3 cups of coffee later and today was a GREAT workout!

    I set my mind to do six sets of squats but ended up doing 8.

    I did a pyramid doing 20-30 pound jumps and my reps were 17-14-10-9-7-6-5-3

    I then did four sets of front squats 9-6-6-4 adding 10 lbs each set

    Four sets of leg extensions 14-12-11-9 with 22 pound jumps

    Four sets of seated leg curls with 5 pound jumps 15-13-10-8

    The total time there was 45 minutes.

    Then I went to work on my arms…

    Ez curls with 10 pound jumps each set 12-9-8-5-4
    Pushdowns with 10 pound jumps 16-12-9-7-6
    Alt db curls 9-7-6-7 (same weight)
    Skull crushers 14–9-9-8

    Then I had to dig a 3 foot hole to bury a family pet…

    Weekend workouts are the best! Zero worries about the clock. Just work at getting quality contractions and some heavy iron moved with good form to failure.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  3. #123
    Registered User coachcalande's Avatar
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    Another great workout. Anyone who says you can’t add muscle mass in your 50s is just plain wrong.

    Today’s sets and reps. Everything to failure as always.

    Bench 14-11-8-5-6-5
    Wide grip pulldowns 13-11-6-6-6
    Incline bench 13-9-7-6-6-7
    Narrow pulldowns 12-10-9-8
    Seated press 15-9-6-7-5
    Row 11-11-10-9-9
    Upright row 11-11-9-7-4
    Side laterals 16-13-13-12-11
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  4. #124
    Registered User coachcalande's Avatar
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    Some reflection on my training and results:

    * I am definitely enjoying the freedom and creativity of a larger rep range
    * In an hour or less I routinely blast out 40 or so sets
    * I’m absolutely gaining muscle mass
    * I’m recovering from a pec injury but miss doing flyes
    * 5 meals a day is perfect
    * I like training with a higher volume and varied resistance knowing none of it makes me smaller. There was a point where I thought my age meant lost mass…
    * front squats make me sore!
    * when a lift falls on a Saturday or Sunday I can really smash and blast away with volume and intensity pushing the training to 75-90 min.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  5. #125
    Registered User coachcalande's Avatar
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    Not sure what’s up, right ankle is swollen, don’t care…can’t wait to train legs tomorrow am!
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  6. #126
    Registered User coachcalande's Avatar
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    This am I trained legs and ran out of time because I had to bake chicken first…

    Squats 16-12-9-8-7-6-5-4
    Front squats 8-6-5-5
    Leg ext 13-10-10-8
    Leg curls 20-13-10-9

    Afternoon workout
    Ez curls 12-9-8-5-7-6
    Alt db curls 8-7-7-7-7
    Pushdowns 35-20-13-9-8-7
    Skull crushers 11-11-10-10-9
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  7. #127
    Registered User coachcalande's Avatar
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    Update on nutrition and injuries

    6 - 4 eggs, cup of egg whites, cheddar, cup oats, coffee

    8-9am chicken breast (6-8 oz), slice of cheese, two slices bread

    12-1 chicken breast, (6-8 oz) , slice of cheese, two slices bread

    *moved away from lunches that require microwave *

    3ish- tuna ten oz , cheddar, toasted bread or potato/ or more eggs and oats, milk


    6ish- whatever the bride prepares or more tuna/chicken/beef/ eggs


    Left heel bursitis and or Achilles attachment injury….right ankle swollen and clicking/popping
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  8. #128
    Registered User coachcalande's Avatar
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    What a great flipping workout!

    Bench 20-16-11-9-6-5-4-3
    Inclines 12-9-7-6-5-8

    Wide pulldowns 15-10-8-6-7
    Narrow pulldowns 14-8-8-8-7
    Row 11-9-7-8-7
    Wide rows 11-11-9

    Seated press behind head 11-9-7-6-4
    Upright row 13-10-7-6-5
    Side laterals 16-14-13-13-12
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  9. #129
    Registered User coachcalande's Avatar
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    Feeling thick n strong.
    Measure of arms is about 20.5 inches.
    Obvious mass added in shoulders and traps, back thickness, upper pec growth and thigh growth.

    Five meals a day, 3-4 hours apart …perfect.
    6-8 hours sleep and a nap if needed, perfect

    Pyramid training feels most safe and logical for my age….better warmups, make sure I’m not already injured before the biggest weights…

    Anything can be a set…just take it to failure.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  10. #130
    Registered User coachcalande's Avatar
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    Today’s arm blasting after legs…went fast…

    Alternating sets bis/tris as always…


    Ez curls 14-12-10-8-7-5
    Pushdowns 17-13-13-10-7
    Concentration curls 8-8-6-7-6
    Skull crushers on smith 13-12-8-7-7

    Squats 17-13-10-8-6-4-3-8

    Front squats 10-7-6-5-4

    Leg extensions 15-11-9-8-13

    Leg curls…same weight all four sets

    15-11-12-11

    Have meal two waiting for me…eggs n toast.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  11. #131
    Registered User coachcalande's Avatar
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    Checked with myfitnesspal and I’m taking in about 3975 cals a day. 300 g pro, 400 g carbs.

    I’m not a freak about tracking it so there’s fluctuations but this is about where I am…800 cals a meal. 60 g pro a meal.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  12. #132
    Registered User coachcalande's Avatar
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    Today’s lift was awesome! First time using over 300 since pec strain. Here’s all sets, reps and resistance. None of this was preplanned…all by feel.

    Bench
    185x22
    205x14
    225x12
    245x 8
    265x 6
    285x5
    305x3
    235x9

    Bench sets were supersetted with wide lat pulldowns
    138x14
    148x11
    158x9
    168x 8
    178x6
    178x6

    Incline bench
    185x12
    195x9
    205x7
    215x6
    225x5
    235x 6
    235x5
    185x10

    Supersetted with narrow lat pulldowns
    178x6
    178x6
    178x6
    178x6
    178x5
    138x11
    138x9

    Shoulder press behind head
    135x15
    145x10
    155x9
    165x6
    175x4
    185x3

    Seated row
    192x12
    212x9
    232x7
    232x7
    232x7
    232x6

    Upright row
    65x15
    75x11
    85x9
    95x7
    105x6
    115x4

    Side laterals
    5x 12-17 reps
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  13. #133
    Registered User coachcalande's Avatar
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    Squats 5x 17-3 pyramid (30-50 lb jumps)
    Front squats 5x 10-3 pyramid
    Leg ext 5x 8-12
    Leg curls 5x 8-15

    Ran out of time and will hit arms hard after work!
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  14. #134
    Registered User coachcalande's Avatar
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    Finished arms with 11 supersets pyramid style up and back down in weight.

    Pushdowns 18-13-8-7-7-7-6-6-10-12-15
    Ez curls 13-9-8-6-5-5-6-8-9-11-13
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  15. #135
    Registered User coachcalande's Avatar
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    Had a fantastic lift! Big weights and big volume.

    Bench
    305x4
    265x9
    265x8
    265x7
    265x7
    265x6

    Rows
    176x13
    196x8
    196x8
    196x8
    196x7
    186x6

    Incline bench
    205x12
    215x10
    225x8
    235x6
    245x5
    265x4

    Narrow pulldowns
    182x11
    192x8
    192x8
    192x7
    192x8
    192x7

    Did 3 sets flat flyes 14-11-10
    3 sets incline flyes 14-11-10

    Wide pulldowns
    192x7,7,6,6,6,6

    Press behind head
    155x10
    165x8
    175x6
    185x5
    195x3
    135x14

    Upright row
    65x15
    75x12
    85x10
    95x8
    105x7
    115x5

    Six sets side laterals 17.15,15,12,12,13


    Awesome
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  16. #136
    Registered User coachcalande's Avatar
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    Went for reps today.

    Squats 5x15-8
    Front squats 5x6-8
    Leg ext 5x 12-15
    * will do leg curls after work

    Bis and tris were done between leg sets…

    Curls 8x 10-15
    Pushdowns 8x 10-20
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  17. #137
    Registered User coachcalande's Avatar
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    What a blasting session! If it was a baseball game, I’d have hit a pair of homers.

    I started with supersetted benches and rows…

    Bench warmup was 135 x15

    Work sets:

    235x16
    255x12
    275x8
    295x5
    265x8
    265x7

    Rows, go big!
    218x15
    228x12
    242x8
    262x7
    262x6
    262x 6

    That’s a win! Moved on to supersetted inclines and pulldowns…
    No warmup on incline..
    235x9
    235x7
    235x7
    235x6
    235x6

    Wide pulldowns
    195x10
    205x6
    205x7
    205x6
    205x6

    Moved on to flys and narrow pulldowns…
    Very cautious with flys
    45x12,10,9,8

    Narrow pulldowns
    165x11
    175x8,8,8

    Moved on to seated press behind neck..
    155x12
    165x8
    175x6
    185x4
    195x3

    Moved on to upright rows..

    These felt light and instinctively knew to start ten lbs heavier…

    Upright rows

    75x13
    85x11
    95x9
    105x7
    115x6

    Side laters, had to hurry..
    16, 15, 14, 13..

    Powerful.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  18. #138
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    Posting my gains.
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    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  19. #139
    Registered User coachcalande's Avatar
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    Smashed arms before taking my son to practice.

    Ez curls
    74x17
    84x15
    94x12
    104x9
    114x8
    124x6
    134x4

    Curls are always supersetted with triceps
    Pushdowns
    70x29
    88x19
    110x13
    120x10
    130x7
    140x6
    150x6

    That’s heavy!

    Did dumbbell hammer curls next
    45x7
    45x7
    45x7

    Concentration curls
    35x10
    35x9
    35x8

    That stuff supersetting with skull crushers on the smith machine
    135x 24! Breaks my old 22 rep record
    145x10
    155x10
    165x9
    175x6
    185x5

    Strong. Nice swole pump.

    Now smith machine squats are up…had planned to go free weights but have some floating scar tissue in my left knee and it’s got me weary of slipping during a set.

    Here we go…
    Last edited by coachcalande; 10-23-2021 at 11:43 AM.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  20. #140
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    Well, I went after the high rep squats and got em!

    Squats today 20-13-12-9-8-6-5-4
    Front squats 10-7-6-5-4
    Leg ext 15-13-12-12-10
    Leg curls 13-12-12-11-10

    My legs are FRIED.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  21. #141
    Registered User coachcalande's Avatar
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    Too much fun this weekend and couldn’t sleep, missed morning lift time so just finished before dinner…GREaT lift anyways with some big lifts.

    Bench- I knew I was going to try 315 today…
    Warmup 135x15
    Warmup 235x3

    Work sets:
    285x8
    295x5
    305x4
    315x4( surprise!)
    235x13
    235x10

    Narrow pulldowns
    195x8
    205x6
    205x7
    205x7
    205x6

    Incline bench
    235x8
    245x6
    255x4
    235x7
    235x8

    Wide pulldowns
    205x7
    205x8
    215x6
    220x5
    195x9

    Flyes
    45x13
    45x12
    45x10

    Incline flyes
    45x10
    45x8
    45x8

    Rows
    262x7,7,7,6,5
    212x13,12,9

    Seated press behind head
    185x5
    155x9
    165x7,7,7

    Upright rows
    85x10
    95x8
    105x7
    115x5
    95x8

    Side laterals felt light!
    23,15,15,14,13

    Time for some chili n rice
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  22. #142
    Registered User coachcalande's Avatar
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    I’m doing great! Feel awesome.

    This am I put in 45 minutes of leg blasting and did all this:

    Smith squats 6 sets pyramid 20-5 reps, jumping 20 lbs each set.

    Front squats 5 set pyramid 10-5 reps, jumping 10 lbs each set.

    Leg ext 5 sets 12-15 reps

    Leg curls 5 sets 12-15 reps


    I plan to train arms this afternoon.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  23. #143
    Registered User coachcalande's Avatar
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    Two cans of tuna, half an onion and two slices of oatmeal bread toasted, Mayo…16 oz milk

    A short nap…

    Started arms off with ez curls pyramid style, six sets 15-6
    Super Those with pushdowns pyramid style 25-8

    Then moved to three sets of hammer curls, 6-8 reps each supersetted with skull crushers for six sets 20-8. Most of those sets were around 10 reps.

    Finished with 3 sets of alternating curls supination style, also 6-8 reps.


    So in all, 12 sets bis, 12 tris. Short and sweet.
    Last edited by coachcalande; 10-27-2021 at 03:03 PM.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  24. #144
    Registered User coachcalande's Avatar
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    I knew that today was going to be awesome!

    Bench
    285x8
    305x5!
    325x3!
    285x7
    285x7

    These were RIDICULOUS Rows
    212x13
    262x10
    306x6!!!
    306x6
    306x6

    Incline bench
    235x11
    255x7
    265x5
    275x3!
    235x8

    Wide pulldowns
    180x13
    205x7
    215x6
    225x5
    205x8

    Flat flys
    45x13
    45x11
    45x10
    Incline flyes
    45x10
    45x8
    45x7

    Narrow pulldowns
    180x9
    180x8
    180x7
    180x7
    180x7

    Shoulder press
    135x18
    165x10
    185x5
    205x3
    165x8

    Upright rows
    75x14
    95x10
    105x8
    115x7
    125x4

    Lateral raises 18, 15,14,13,13,

    Punchers x 2 sets to failure
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  25. #145
    Registered User coachcalande's Avatar
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    Just finished another lift. It’s going as well at 55 as it has ever gone really.

    Six sets of squats, five sets fronts, five leg ext and five leg curls. Arms, probably 8-10 sets of ez curls supersetted with pushdowns.

    Living the dream.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  26. #146
    Registered User coachcalande's Avatar
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    odays ironwork-

    Bench
    285x 8-7-7-6-6-5

    Incline bench
    255x7-6-6-6-5

    Flyes
    45x 14-11-9

    Incline flyes
    45x10-10-8

    Narrow pulldowns
    182x13
    202x 7-7-7-7

    Wide pulldowns
    202x 7-6-6-6-6

    Rows
    242x10-9-8-8-7

    Shoulder press behind neck
    165x8-8-8-7-6

    Upright row
    85x15
    95x11
    105x8
    115x6
    125x5

    Side laterals 18-15-14-13-12

    Punchers x2 sets failure
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  27. #147
    Registered User coachcalande's Avatar
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    Smith squats
    155x14
    175x11
    195x11
    215x9
    235x8

    Smith front squats
    135x10
    145x7
    155x6
    165x5
    175x4

    Leg ext 170x 12,10,10,9,9
    Leg curls 135x12,11,10,10,9

    Ez curls
    74x15
    84x11
    94x10
    104x8
    114x6
    124x5
    114x6
    114x6, strip set

    Pushdowns
    80x21
    90x17
    100x12
    110x9
    120x7
    120x7
    1207
    120x6 ,strip set
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  28. #148
    Registered User coachcalande's Avatar
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    Wow, bis, quads….well worked and sore.
    I’m still dealing with some sort of ankle injury related to running. I believe that my perineal tendon slips out of the groove and clicks and pops. It gets sore. So…..no calf work. It’s enough To keep me on the smith machine for leg work.

    I have been thinking about a high volume pyramid session for chest and back tomorrow. We will see. Weekend lifts are free…no real time crunch so I can really go nuts.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  29. #149
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    Pyramid style all of the way through todays lift.

    Threw on some iron that would give me 15-20 reps and added 10-20 lbs per set depending on the movement.

    Typically lands me
    Something like this:

    15-12-10-8-6-4

    Bench and incline pyramids, wide pulldowns, narrow pulldowns and rows pyramids as well. Same for shoulder press and upright rows. Only things not pyramid style today were flyes and lateral raises.

    I feel really good with the pump and warmup I get from pyramids and I love just piling on iron set after set until I can only get 3-4 reps, sometimes ill do a backoff set too.

    In all getting the volume, the weight and staying healthy is what matters. Zero
    Pec pain today.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  30. #150
    Registered User coachcalande's Avatar
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    Relaxing today….watching NFL….thinking about what I want to do tomorrow…



    I’d love to hit BOTH high rep double digit squats and heavy low rep single digit squats too….and get a ton of volume in with arms too…..can’t wait! Already have my alarm set for 3:45 am.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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