Turning into a meathead- mid life crisis

[coachcalande]

Training chest/back. Playing with thought of 3 on 1 off as I’ve had a hard time getting whole lift in lately.

Anyway…I’m pushing and pulling this am. Good strength.

Bench pyramid 225-245-275-275-275
Inclines 225
Fly press
Rows
Wide pds
Narrow pds

Tomorrow legs…going back to 3 on, 1 off as my afternoons are not good for lifts at this time…shorter am workouts needed.

[coachcalande]

������������‍♀️ ������ CoachCalande ������ ������������‍♂️
@CoachCalande
·
7s
1 hour leg day session ✅

5 sets squats *SsB 315x6
4 sets leg press
3 sets leg ext
4 sets leg curls
3 sets calf press

[coachcalande]

264.5 this am. Crazy given how much I eat.
Gaining strength but body staying under 270…wow. Five meals a day, liberally eating as much as I want, tons of protein…I feel great.

Shoulders and arms this am coming up!

[coachcalande]

Great lift, time saver stuff worked great.


Seated press
225x2 top set

Round robin bundles
Pushdowns/ ez curls/ side laterals
Rope ext/ seated db curls/ rear delt fly

Shrugs

[coachcalande]

Rest day. 266 lbs.

I feel tired and beaten up after three straight days of heavy and intense training. I need today’s rest and a bunch of protein. I’m already looking forward to a nap after work.

Saturday will be chest/back/abs. Sunday legs/calves, Monday shoulders and arms…then another rest day.

I’m hoping to adjust and keep this going.

[coachcalande]

Highlights:

Smith bench
315x3
315x2
275x6
275x5
275x5

Incline smith
275x2
225x8
225x6
225x6

Fly/press for three sets

12 sets total for back as well over three moves.

[coachcalande]

Great leg day.
5 x 335 lbs x 3-3-3-3 reps
4 sets leg press 8-12 reps
3 sets ext
5 sets calf press
5 sets leg curls

[coachcalande]

Shoulders and arms this am. Set some PRs.

https://youtube.com/shorts/B7bibc2qgbA

[coachcalande]

Rest day tomorrow. Several big lifts this week and really just crushing the gains everywhere. Super high protein, liberal eating, plenty of energy, min fat gain…all good things.

Staying with the 3 on, 1 off another cycle and will evaluate.

[coachcalande]

266 this am. Training chest and back. Shoulder joints ache, feel weak and less enthusiastic. Immediately switching back to every other day sessions. Will target 75-90 mins 3-4 days a week. Can’t see sustainable training if I’m achy and less eager.

It was always great advice to avoid training on consecutive days. Residual fatigue adds up and joints wear down.

Ill rest tomorrow

Friday will be 60 min legs, 30 min arms and calves.

Ill rest again Saturday.

[coachcalande]

Pathetic nights sleep but trained and ate like a champ anyway.

Arms this am for 30 min.
16 sets of legs, 5 sets calves this afternoon.

Chose smith machine pyramid and that was a nice change up. Good quad pump.

[coachcalande]

Ate French toast with breakfast as again tinkering with weekend refeed.

Deadlifts
Bench
inclines
rows
wide pulldowns
narrow pds
seated press
side laterals

Highlights
405x8 , 475x2 DL
315x1 bench
245x5 incline
155x12 OHp

[coachcalande]

Took my wife out for lunch. Got myself a small meat lovers pizza and fries. 1 beer. Ate half , gave rest to my kids. I’m good. Back to basics.

[coachcalande]

Had some carbs yesterday. A bit of pizza, some fries, French toast…still ate a bit of protein. Today, back to basics.
I’m sore between my shoulder blades after the deadlifts, love that! Want more.

Tomorrow is legs/arms.

[coachcalande]

Squatless leg day.

5 sets leg press , used 12 plates
4 leg ext very intense
4 leg curls
4 calf raise

Plan to do arms this evening.

[coachcalande]

Once again, afternoon family stuff interrupts the workout plan. For folks reading…ams are the only consistently reliable training window when you have home, cars, kids, bride, pets….

[coachcalande]

Got in a chest, back lift…bad week, not enough food and way too many demands on me, a great deal of stress that interfered with sleep.

Every workout isn’t a 5 star lift but taking a zero is never good. Went for a few more reps today.

[coachcalande]

Yesterday I had legs /arms.

Got legs done in the am. Never did get to arms.
Squats 385x3, 405x2, 425x1
Dead’s 500x0, 455x2, 1, 1
Leg press x12 for 6-10 reps , 4 sets
Big finisher set, smith front squats, back squats, sissy squats, leg ext strip set

[coachcalande]

Chest, back,shoulders

Bench 225-275-275-275-275
Incline 250x6-5-4-4
Seated press 165-175-185-185
Side laterals

Three heavy back movements as usual.

Solid, powerful day.

[coachcalande]

Most likely going to return to full blown carb cycle of 5 days low carb, two days “anything goes.”

This workout from last year is my motivation:


@CoachCalande
10 months ago
Todays bench training
335x2
315x3
315x3
315x2
315x2

[coachcalande]

Craving carbs hard today…

[coachcalande]

Got some great leg work done in an hour this am:
Smith squats
Leg press
Leg ext

Then this pm I got 8 sets bis/tris/calves


Satisfying.

[coachcalande]

Refeed starts tonight…chicken and rice for dinner.

[coachcalande]

1- I need new batteries for my scale. I haven’t weighed myself in forever.
2- I’m going to document my meals better here while adding these refeed s in.

Last night I had chicken breast and rice. I’d guess 2 cups rice.

This am, black coffee , 2 cups egg beaters, 2 cups rice, a handful of cheddar.

Now it’s time to train.

After my lift I had two chicken breast and cheese sandwiches. Delicious.

I plan to get pizza later.. (done, ate about 3 slices, 1/2 my fries, came home and had a whey a shake)

My final meal was chicken breast, potatoes and onions

[coachcalande]

Todays first two exercises: alternating sets of bench and row

Bench 275x6-6-6-5-5
Rows 270x 8-7-6-6-6

If I use 30 reps over 5 sets then I’d need to add weight to my rows.


The next pair of moves were inclines and wide pds.
Disappointed with inclines after doing 250x6 a few days ago…maybe the smith needs oil.

Incline 245x4, reduced to 225x7-6-6
Wide pds 200x8-8-7-6 * add 5 next time

Seated press 185x6-6-6-4
Narrow pds 200x9-7-6-6* add 5

[coachcalande]

270 this am. The anabolic diet will be better for training and GAINZ but holy cow did I have carb coma yesterday. Just lethargic and sleepy all afternoon. Bed early last night…

[coachcalande]

Todays grub:
Meal 1
Whey coffee
Oats with blueberries
Egg whites, 2 yolks

Meal 2
Greek Yogurt
Banana
Chocolate whey

Meal 3
Chicken and cheese on wheat

Meal 4
Greek yogurt
Blueberries
Chocolate whey

Meal 5
Egg whites
Turkey and cheese
Cinnamon raisin bagel

Meal 6
2 chicken thighs
Small serving of pasta

[coachcalande]

271 at the conclusion of refeed.

Definitely gassy
Left elbow feels that bursitis a bit…
A bit of wheezing but not seriously different than it’s been
So far no skin blemish


All that said, I’m stoked to train all fueled up. It’s legs/arms day.

[coachcalande]

https://youtube.com/shorts/os_jr-0eYF4

Squats 405x3
Then 365x5,4,3

Leg press 12 total plates 8-7-6-5

Leg ext, leg curls.

[coachcalande]

Got ten sets each bis/tris.

Been too lazy with arms.