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  1. #151
    Registered User coachcalande's Avatar
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    Ended up with a 45 minute super session where I rotated

    Squats- ez curls- pushdowns….8 sets there pyramid
    Then leg extensions, alt db curls and pushdowns…3 more sets…

    Ran out of time…taxi duty with my kids.

    Went heavier on squats and that felt good.
    "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. #152
    Registered User coachcalande's Avatar
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    Baked chicken this am so had about 45 min to train.

    35 min supersetted chest and back working 20 reps-3 reps pyramid style.

    Bench 185-305
    Inclines 185-255 *8 reps
    Wide and narrow pds

    Ten min shoulder workout was five sets of seated press and five upright rows.

    Decent lift. Good thing I got it in as this afternoon looks busy.
    "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. #153
    Registered User coachcalande's Avatar
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    Set a timer this am…40 min for legs, 15 min for arms.

    Legs…

    Squats 5 sets 6-10 reps
    Front squats 3x 6-10
    Leg ext 4 set pyramid 20-8
    Leg curls pyramid 15-10

    Arms…
    6 super sets of ez curls and pushdowns.

    Pyramid style curls 15-5, 10-12 reps each set on pushdowns


    This gave me an extra ten minutes to prepare for work.

    I had contemplated saving arms until after work but the reality is, after work time is always crazy busy with kids.
    "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. #154
    Registered User coachcalande's Avatar
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    Love my weekend lifts.

    Today I started off with coffee, home fries and a big plates of eggs, whites….with ham and cheese.

    Chest, back, shoulders….

    Decided on pyramids.

    Bench 235-255-285-305-255-255
    Incline 185-205-225-225-225
    Flyes - amrap with 45s for four sets

    Rows, lat pulls and narrow pulldowns, 5 sets each 6-12 reps

    Shoulder press 155-165-175-155-155

    Upright rows 5x8-12 with 95

    Side laterals 4x 12-15 reps


    Nothing crazy, a lot of reps, more sets in the 8-10 rep range partly due to freshly oiled smith machine. Wasn’t in the mood for grinding at the 5-6 rep range.
    "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. #155
    Work in Progress CW47's Avatar
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    Lifting without concern for time is a wonderful thing. Wish I could do that more often.
    Just wanted to drop in and say that I love your enthusiasm for lifting, and how helpful you are in the workout programs section.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  6. #156
    Registered User coachcalande's Avatar
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    Originally Posted by CW47 View Post
    Lifting without concern for time is a wonderful thing. Wish I could do that more often.
    Just wanted to drop in and say that I love your enthusiasm for lifting, and how helpful you are in the workout programs section.
    Thanks CW.

    I was just thinking that this journal would be more fun with some rep goal progression worked in.

    I’m playing around with the idea of a three set rep goal (meaning total reps achieved in first three sets of an exercise…no limit to number of sets however) being a marker for progress.

    Here are my initial thoughts this am.

    Large compound rep goal- 20
    Isolation rep goals 25
    Some things like leg curls and leg ext might have a 30 rep goal.
    Calves probably 40

    This would still allow for the use of instinctive training, pyramid or reverse pyramid days.

    Keep it interesting.
    "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. #157
    Registered User coachcalande's Avatar
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    Did legs this am. Planning arms after work.

    Machine squats
    185x8
    235x6,6,6,5

    Front squats
    135x8
    155x7
    175x5
    195x4

    Extensions
    135x14
    170x11,9,9

    Leg curls
    135x15
    145x10
    155x9,8

    Giving myself time to really blast arms later.
    Time for breakfast!
    "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. #158
    Registered User coachcalande's Avatar
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    Took a nap…then hit my arms hard and fast for about 20 min.

    Ez curl reps- 15-11-10-7-6-5-8-9
    Pushdowns 25-13-10-10-8-9-9-8
    Conc curls 8-8-6-6
    Skull crushers 14-10-9-8

    133 reps for tris, 111 reps for bis….can’t fail.
    "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. #159
    Registered User coachcalande's Avatar
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    Good lift!

    here is the result of my workout this am.

    Bench
    235x15
    255x12
    285x7
    305x4
    285x5
    255x9

    52 total reps there.

    *Every set to failure, rep range 3-20 was my target. 255x12 surpassed my expectations to be honest.

    Incline bench
    235x9
    245x7
    255x5
    235x7
    235x5

    Happy with the mini pyramid reps between 5-12 was my target
    Every set to failure. 33 total reps

    Flyes
    45x14
    45x11
    45x9
    45x7

    41 total reps there

    Rows
    272x10
    292x8
    292x6
    292x6
    292x6

    Wide pulldowns
    186x11
    208x6
    208x6
    208x6

    Narrow pulldowns
    208x5
    196x8
    196x8
    196x7
    196x7

    Seated press behind head
    This went well!
    165x10
    175x7
    185x5
    195x3
    165x8

    Upright rows, had to rush..

    95x8,7,6,6

    Happy with the day.
    "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. #160
    Registered User coachcalande's Avatar
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    Typical work day nutrition
    5:30 eggs, egg whites, oatmeal, cheddar
    8:30 chicken breast, cheddar on oatmeal or wheat
    12:00 chicKen breast, cheddar on oatmeal or wheat
    3:00 tuna, toast or eggs and oatmeal
    6:00 whatever the bride makes. If I’m cooking it’s usually chicken and potatoes and maybe greens

    If there’s snacking…usually nuts.

    Need to swap out some starchy carbs for citrus fruits or veggies.
    "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. #161
    Registered User coachcalande's Avatar
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    Bizarre workout today as midway thru my leg workout I had to drive my son to his school.

    Anyway…

    I finally felt well enough to squat free weights.

    Warmed up with 135,225

    Work sets:
    315x6 easy
    335x5 easy enough
    355x6 with the camer on me…ha ha gave a boost

    https://youtu.be/uKWNIQ5D_9M
    (A bit thinner than my last squat videos meh?)
    375x4.


    I elevated my heels on a five lb plate. Felt pretty good and had more in me but moved on to front squats on the smith.

    145,155,165, 175 pyramid there

    Then six sets of leg extensions pyramid style 20-12
    Four sets of leg curls 12-15 reps


    Did ez curls pyramid 15-5, pushdowns pyramid 25-6

    Alt db curls and skull crushers.

    Didn’t count sets but probably about 10 each for bis and tris.

    If my body allows, I’m going to try a bit of a push on squats. See what I can do.
    "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. #162
    Registered User coachcalande's Avatar
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    Finally got to the grocery store yesterday.

    Good to be prepared for another week of muscle blasting.

    Today I dropped the volume and lightened all….a bit.

    Bench pyramid AMRAP 235, 245, 255, 265, 275
    Inclines 235, 245, 245, 245

    Higher reps on pulldowns, 10-12 repsx5 sets
    Narrow pulldowns 8-10 repsx4 sets
    Rows 10-12 reps x4 sets

    Seated press amrap 4sets 155
    Pyramid style higher reps 4 sets of upright rows

    Called it a day.
    "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. #163
    Registered User coachcalande's Avatar
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    Today was odd. I did NOT want to lift. I skipped it this am. Had a half day at work and just wanted to start the holiday weekend…took a nap and hoped I’d wake up with a new attitude. Half a cup of coffee with water…went to squat. Just kept telling myself “squat and everything else is gravy”…

    Warmup felt heavy. I felt lazy.

    135x6 warmup
    225x3 warmup

    Then I decided to just pyramid and hope for the best…

    I ended up having a great lift. I got six quality sets of squats in. My top two sets of squats were 385x3 and this top set of 390x3 which I’m happy with.

    https://youtu.be/SHUnQGX3-IA

    I followed that up with a pyramid on front squats
    Another pyramid of leg ext
    And another of leg curls.


    Blasted arms at the end with around 10-12 sets each. Ez curLs, db curls, pushdowns, skull crushers.


    Planning to focus on driving up the big three for a while if I can stay healthy.
    "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. #164
    Work in Progress CW47's Avatar
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    Well done on getting the work in. Turned into a pretty good session, I'd say.

    I find that a lot of times on days like that if I can just convince myself to even put my hands on the bar, I can usually muster up enough interest to continue on and do the workout. And just like for you today, sometimes they even end up being pretty good workouts.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  15. #165
    Registered User coachcalande's Avatar
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    Happy Thanksgiving all.

    Ate the usual pile of eggs/whites today. Substituted English muffins for oatmeal. Nice treat.

    Second meal was a chicken breast sandwich and various nuts, meats, cheese and stuffed olives.

    Some snacking before our big meal….

    Football all day…a lot of rest after yesterday’s leg smashing workout.

    Looking forward to pushing and pulling tomorrow.
    "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. #166
    Registered User coachcalande's Avatar
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    Relatively easy paced workout this am since I’m off work.
    Had the luxury of a second Thanksgiving meal.

    Might have apple pie post lift.

    Bench pyramid 12-9-6-5-4
    Rows 14-9-7-7-7

    Incline 9-6-4-4-8
    Narrow pulldowns 8-7-7-7-8

    Flyes 14-11-9-9-11
    Wide pulldowns 8-7-7-7-8

    Seated press 8-7-6-3-3
    Upright rows 12-10-7-6-4

    Side laterals 15-15-12-11-11
    "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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  17. #167
    Registered User coachcalande's Avatar
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    So I have been training with quite a few reps lately. It’s been refreshing but the last few days I have really been missing chasing numbers. Big 3 rep sets is something I’m interested in and may well get my 3 rep max on a few lifts this week. I’m hungry! Might even deadlift for the first time in years.
    "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. #168
    Registered User coachcalande's Avatar
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    These are some of the best sets recorded in this journal:

    Deadlift 495x4
    Squat 405x4, 390x3, 375x4, 365x5, 355x6
    Bench 375x2, 330x6, 325x6, 285x8
    Incline 315x1, 295x5, 285x7, 265x5, 260x7, 255x7,255x10
    Seated press 235x2, 215x3, 205x5
    Upright rows 125x5, 120x6, 115x8
    Wide pulldowns 250x8, 220x9, 216x6
    Narrow pulldowns 210x10, 208x5
    Rows 306x6, 292x8
    Fly 45x14
    Incline fly 45x10
    Pushdowns 150x6, 130x7
    Ez curls 134x4, 124x5
    Skull crushers 185x7

    Time to set some new middle aged PRs
    Last edited by coachcalande; 11-27-2021 at 02:35 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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  19. #169
    Registered User coachcalande's Avatar
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    Legs feel recovered- anxious to squat.

    Yesterday’s feedings:

    4 eggs, cup off egg whites, cheddar, oatmeal, coffee.

    Large can tuna, bbq sauce, ranch, two slices whole wheat.

    4 eggs, cup of egg whites, two English muffins

    Scoop and a half whey, mixed nuts and pretzels

    Three cheeseburgers, no roll.


    Today:

    Breakfast burger with 4 eggs, banana, potato roll. Coffee.


    Planning chicken breasts for meal 2 and three…

    Tuna or whey shake for meal 4


    Chicken thighs for dinner. Sure could use some veggies.


    The plan…this am….powerlift thru my squats, heavy low rep stuff….hopefully 400x3 if I can hit it. That’s all the iron I have.

    Not sure if I’ll deadlift or do front squats second today. Most likely fronts on the smith, leg extensions and leg curls….then arms.


    In any case, at the moment I feel good! Heading to the garage now.
    "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. #170
    Registered User coachcalande's Avatar
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    Today’s big goal was squat 400x3 , easy really but need to work on confidence in deep reps.

    400x2-2-3-3-2

    https://www.youtube.com/watch?v=odjjGRI0_So

    Then front squats
    135x10
    155x6
    185x4
    205x3
    135x8

    Leg ext
    176x12
    198x10
    198x8
    198x9
    198x7

    Leg curls
    125x15
    135x11
    145x9
    155x6
    135x10

    Finished up with 9 sets bis and 9 tris

    Set a new PR with 135x23 on skull crushers
    "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. #171
    Registered User coachcalande's Avatar
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    My
    Legs
    Are
    Dead!


    I can’t believe how whipped I am…wow
    "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. #172
    Registered User coachcalande's Avatar
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    Nice thing about a day off from lifting…

    1- rest. I had a lazy morning
    2- time to get things done. Got a bunch of quality food at the grocery store. This week on top of the usual staples like eggs, whites, beef, chicken, nuts, tuna, cheese…I got some ground chicken for today’s lunch.
    3- moved a bunch of stuff around in the garage and found all of my old Bodybuilding books from the 80s-90s. That stuff is now going to be GOLD reading through it again at this age.

    Chomping at the bit for tomorrow’s lift.
    "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. #173
    Work in Progress CW47's Avatar
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    Nice! What books do you have? It's always interesting to see what stuff stands the test of time.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  24. #174
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    Originally Posted by CW47 View Post
    Nice! What books do you have? It's always interesting to see what stuff stands the test of time.

    I’ll post a list and if allowed, a photo..
    "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. #175
    Registered User coachcalande's Avatar
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    Monster day- felt like smashing iron and did better than expected!

    Bench
    305x5
    325x 3,3,3,3

    Wide pulldowns
    188x12
    208x8,6,6,6

    Incline bench
    255x6
    265x5
    275x4
    235x7,8

    Narrow pulldowns
    208x7,6,6,6,5

    Flyes
    45x15,14,12,11,9

    Rows
    230x11
    250x9,8,6,7

    Seated press
    185x5
    195x4
    205x3
    215x2
    165x10

    Upright row
    75x14
    85x10
    95x7
    105x7
    115x5

    Great day!
    "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. #176
    Registered User coachcalande's Avatar
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    What keeps me going?

    Performance…not appearance.

    At age 55, it’s about strength and muscle size…what I can actually DO!

    This is the key.
    "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. #177
    Registered User coachcalande's Avatar
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    Today’s goal was to improve depth and pause at the bottom of my squats. I also wanted to settle a dilemma. Do I still elevate my heels or not? The answer is YES.

    My first set, flat footed, was just awkward.
    235x8
    So I put my five lb plates back under my heels and went to work.
    285x7
    315x5
    345x4
    365x3

    Then smith front squats
    145x6
    155x6
    165x5
    175x4
    185x4

    Leg extensions
    150x12
    172x10
    194x9
    194x8
    194x7

    Leg curls
    135x12
    145x12
    155x10
    165x7
    165x7

    I’ll blast arms after work.

    I have already eaten and packed lunches so I’m well ahead on the am schedule.
    "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. #178
    Registered User coachcalande's Avatar
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    Ripped through my arm workout with nice energy. Took me about two warmup sets and two work sets before going savage vs the weights.

    With biceps especially, I find that at age 55 I need a wake up set or two…

    Ez bar curls 5 sets 6-8 reps with 108 lbs
    Alt db curls 5 sets 6-10 reps with 45s
    Pushdowns, pyramid from 20-8
    Skull crushers 5 sets 8-15 reps with 135-155

    The bride is making her famous chili. Is there anything better after legs and arms!?
    "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. #179
    Work in Progress CW47's Avatar
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    Originally Posted by coachcalande View Post
    What keeps me going?

    Performance…not appearance.

    At age 55, it’s about strength and muscle size…what I can actually DO!

    This is the key.
    For sure! I'm a little younger at 47, but I think once you're past you're late 20's/early 30's you realize that the functioning of the body is far more important than the form. Strength and flexibility both become increasingly more important over time. One of the best things about weight training is that no matter your age there are always good goals to work towards. The fact that they change over time is just a bonus.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  30. #180
    Registered User coachcalande's Avatar
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    Today’s Old Guy bench
    https://youtu.be/2V-nnqKk7AU

    Not a bad little pyramid today!

    Finished with 350x1 easy!

    https://youtu.be/zxL_h5bafIg

    Did a couple of back off sets as well.

    Monster day on inclines too.

    285x3 top set

    https://youtu.be/ZC7j8IW_0s8
    "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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