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  1. #91
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    Originally Posted by coachcalande View Post
    Just finished my 30 min run. 30 hills approx a hill a minute! Incredible considering yesterday was leg day. The human body adapts so fast to whatever demands you put on it. Just incredible the conditioning changes in a handful of runs.
    Running changes you. There is absolutely nothing, no activity/exercise/et all. that imparts a sense of accomplishment and satisfaction like running does.
    I truly feel sorry for the people that think they don't like running or think they can't run. We are running animals.
    It is no measure of health to be well adjusted to a profoundly sick society.

    It's easy to not be afraid of tigers when you're sitting in your living room watching a television program about tigers. When you're in the jungle where the tigers are, it's quite a different story.
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  2. #92
    Registered User coachcalande's Avatar
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    And so it begins…football practice has started and I was on my feet in the sun for 4 hours after my morning run. Every bone in my body hurts ……but I’m determined to hydrate well and keep training hard in season.

    Today is chest/back and shoulders and instinctively I already know I’m not likely to perform as well after limited sleep and poor hydration. I did add a whey shake and an evening snack last night to fill the void after that long block without nutrition …

    Planning on a solid nap later after a couple of good meals and liquids….
    Last edited by coachcalande; 08-17-2021 at 06:06 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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  3. #93
    Registered User coachcalande's Avatar
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    Chest/back/shoulders

    *skipped all chest training to rest the strained pec fully.

    Went nuts to the wall heavy on every movement for back and shoulders

    Lat pulldowns 5x6-8 reps
    Seated shoulder press behind the head 5x pyramid 12-3
    Narrow grip pulldowns 5x6-8 reps
    Upright rows 5x pyramid 12-5
    Seated row 4x 6-8
    Side lateral strip sets x4 with 30/15

    That’s enough and I really need to HYDRATE after 4 hours on the football field last night.
    "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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  4. #94
    Registered User coachcalande's Avatar
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    Didn’t go to bed til midnight, up at 4 am…

    30 minutes of hills…was kinda grueling today. But glad I got it done.
    "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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  5. #95
    Registered User coachcalande's Avatar
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    Arms/legs

    Did arms first today.

    Supersets of each below:

    Ez curls, pyramid with pushdowns , SIX SETS EACH
    Alternate db curls with skull crushers 5 sets each

    The humidity was thick.

    Smith machine squat pyramid
    6x 12-6

    Front squats on smith, pyramid
    4 sets 8-4 reps

    Leg extensions, 4 set pyramid 15-8
    Leg curls 4x 10-12

    Back to the running 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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  6. #96
    Registered User coachcalande's Avatar
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    I’m not getting the sleep I need and I feel it but I remain disciplined.

    Today I noted that my left heal is a bit sore, iced both and went for a 30 min run on grass. No hills as that stresses the Achilles a bit too much with the soreness.

    The run was tough due to my leg workout yesterday but it sure beats being sedentary!
    "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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  7. #97
    Registered User coachcalande's Avatar
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    Well, one more time I’m faced with the reality that I’m done running. It’s very depressing. I could barely walk after yesterday’s football practice. Both heels have pain, bursitis associated with running hills and both knees with stiffness and inflammation associated with running flat…I guess I’m limited to lifting and will have to do biking, skating, swimming or whatever…

    I missed a scheduled lift and now we are bracing for a hurricane here.

    Bummed out.
    "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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  8. #98
    Registered User coachcalande's Avatar
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    My running has come to a rapid stop. Yesterday and the day before I was hobbled with knee inflammation and bursitis in both heels.

    So, back to Gainesville…

    Today was chest/back/shoulders

    I tried benching to test the pec strain.
    Did several sets starting with the bar and working up to about 135. I felt fine but just didn’t feel confident in pushing any weight.

    Inclines were a tad heavier working up to 185 for reps.

    I trained my back as usual, lat pulls, narrow lat pulls and seated rows. Everything there was 10-12 reps. 16 sets.

    Shoulder pyramid on presses behind the head- 10-8-6-6
    Pyramid on upright row 12-10-8-6

    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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  9. #99
    Registered User coachcalande's Avatar
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    Today was legs and arms

    My strength wasn’t great. I attribute it to power outage eating, the running, the arthritis and stress. I just retired from football due to what I call “Covid fatigue “- all the protocol and routine changes just steal the fun.

    Squats five sets in a pyramid
    Front squat pyramid
    Leg ext pyramid
    Leg curls 4x10-12

    Supersets of ez bar curls and pushdowns. Pyramids
    Straight sets of db concentration curls/skull crushers

    Sweaty!

    Now I’ll relax at the lake, mow the front yard and go watch my sons football game later.
    "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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  10. #100
    Registered User coachcalande's Avatar
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    Grocery run:

    Eggs and whites
    Butter
    Rice
    Broccoli
    Potatoes
    Chicken
    Tuna
    Beef
    Cold cuts
    Nuts
    Berries
    Bananas
    Lettuce
    Diet soda
    "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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  11. #101
    Registered User coachcalande's Avatar
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    Mowed the lawn yesterday and had to ice up this am while getting my dunkin.

    Chest, back and shoulders in a time crunch. Got this done in under 40 min.

    Bench 4x 8-20, tested that pec strain and worked up to 225 but stayed away from failure.
    Lat pulldowns 6x 8-12

    Incline bench 5x6-12
    Seated rows 6x 8-12


    Seated press behind head 5x6-12
    Upright row pyramid 4x6-12

    Db lateral raise 4 strip sets.

    Now gotta cool off before work. No time to lift after so this type of am workout will do.

    Meals today:

    1- eggs, whites, oats, coffee
    2- chicken breast and cheese on wheat
    3- almonds, banana
    4- chicken breast and cheese on white
    5- whatever the bride cooks up
    6- maybe a whey shake or peanuts n almonds
    "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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  12. #102
    Registered User coachcalande's Avatar
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    50 min walk/run
    "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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  13. #103
    Registered User coachcalande's Avatar
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    Today I did a bunch of 50s and 100s alternating walk vs run at various intensity

    About 50
    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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  14. #104
    Registered User coachcalande's Avatar
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    Today was arms/legs

    Started off with icing my heel which is really sore and stiff from running. My knees seek good after the last two days. I feel a bit smaller in the midsection any less puffy overall.

    Anyhow,

    I supersetted:

    Ez bar curls 5 sets 12-4 reps with pushdowns 5 sets 25-4 reps
    Alt db curls, 5 sets 6-8 reps with skull crushers,5 sets 12-6 reps

    Great arm workout. I figured my legs would be dead and I was right but I pyramid so get whatever I get and add weight, usually jumping 30 lbs each set.

    135, 165, 195,225,255, 285

    That was enough.

    Then four sets of leg extensions and leg curls.

    Good solid day. Probably will just rest tomorrow as my heel could use it.
    "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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  15. #105
    Registered User coachcalande's Avatar
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    Rested yesterday

    Today was all torso

    Bench 5x12-5
    Incline 5x 12-5
    Wide lat pull 5x15-6
    Row 5x8-12
    Shoulder press 4x10-5
    Upright row 4x10-6
    Side laterals (light) 4x12

    All that done in 45 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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  16. #106
    Registered User coachcalande's Avatar
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    50 minutes of leg/arms circuit

    Squat
    Ez curls
    Pushdowns

    Did six rounds

    Leg extensions
    Alt db curls
    Skull crushers

    Four rounds

    Finished with never ending leg curls…which means as soon as you can get another rep, you do it. Those cramp the heck outta the hammies.


    I wasn’t really in much of a mood to lift after a poor nights sleep and a late night ahead of me…but this was great.
    "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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  17. #107
    Registered User coachcalande's Avatar
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    Today, repeated the last upper day


    Today was all torso

    Bench 5x12-8
    Incline 5x 12-8
    Wide lat pull 5x15-8
    Row 5x8-12
    Shoulder press 4x10-5
    Upright row 4x10-6
    Side laterals (light) 4x12


    Note worthy that while I’m afraid to bench heavy, I am getting strength back as noted by picking up reps with 225.
    "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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  18. #108
    Registered User coachcalande's Avatar
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    10 sets of curls alternating with 10 sets of pushdowns.

    Smith squats-6 sets pyramid style in 30 pound jumps, AMRAP
    Leg extensions - 5 sets pyramid in 22 lb jumps
    Leg curls 4 sets.
    "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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  19. #109
    Registered User coachcalande's Avatar
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    Great 45 min session this am;

    12 sets each for chest,back,shoulders.

    Really happy to see a return to bench as it appears my strain is healing. Worked thru a pyramid there 185,205,225,245, 250.
    "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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  20. #110
    Registered User coachcalande's Avatar
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    Yesterday’s lower plus arms day

    8 sets squats
    5 sets front squats
    4 leg ext
    4 leg curls

    8 sets bis n tris supersets

    Hit skull crushers 195x5
    "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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  21. #111
    Registered User coachcalande's Avatar
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    Yesterday…

    Stayed up late to watch the Raiders last night. Up at 4. Worked out from 5am til 5:50 and did all this…

    Bench 6 sets pyramid 15-5
    Incline bench 6 sets 12-5
    Lat pulldowns 6 sets 8-12
    Seated Rows 6 sets 8-12
    Went for power sets on press behind head, 5x3, (185) then a back off set
    Pyramid 6 sets upright rows 12-5
    High rep side laterals 4x12-15
    "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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  22. #112
    Registered User coachcalande's Avatar
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    Yesterday’s workout…


    Couldn’t decide if I was going to train arms first or legs first…so I did circuits…

    Circuit 1
    Squats ez curls and pushdowns 6 sets

    Circuit 2 front squats, concentration curls, skull crushers 4 sets

    Circuit 3 leg ext leg curls …3 sets each

    Total time 50 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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  23. #113
    Registered User coachcalande's Avatar
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    Up at 3:30

    Today was chest/back/shoulders

    Started off with supersets of…

    Bench press and wide lat pulldowns 6 sets of each pyramid style with reps between 15-5

    Then…

    Supersetted incline bench with seated rows…6 sets each pyramid with reps between 12-3

    Then seated press behind the head on the smith machine
    5 sets here pyramid from 12-5

    Then upright rows, pyramid 12-4

    Four high rep sets of lateral raises 12-15 reps…

    Great workout, time to relax!
    "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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  24. #114
    Registered User coachcalande's Avatar
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    Arms first

    Supersets of pushdowns
    And ez curls pyramid style

    Then supersets of db curls and skull crushers- set a massive PR with 20 reps at 135! Light weight! A few months ago I had shared a video of 11 reps with 135.

    Squats also pyramid style for six sets 15-5 and four sets of leg ext and leg curls.

    Went after more reps on squats today making 20-30
    Lb jumps

    Out of time
    "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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  25. #115
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    hest/back/shoulders

    Everything was done to failure as usual
    And reps varied from 20-3 with the majority of sets between 5-10 reps. I did 5-6 sets per exercise

    Bench/lat pull
    Incline/Row
    Seated press/upright row
    Side lateral raises

    45 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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  26. #116
    Registered User coachcalande's Avatar
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    Two modifications to my routine
    1-Set my alarm fifteen min earlier
    2- adding a full regular “meal” vs snacking after work. Life is hectic in the afternoons and eves so dinner has been lacking proper Gains….then the snack/shake will happen later if no real dinner.

    Today is legs and arms

    Planning squats / fronts/ext and leg curls followed by blasting away at bis tris until 5:50 am

    Go time…
    "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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  27. #117
    Registered User coachcalande's Avatar
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    Todays sets and reps

    Squats
    20-12-10-7-5-3

    Front squats
    10-8-5-3

    Leg ext
    20-15-10-8

    Leg curls
    15-12-10-8

    Ez curls 12-10-8-6-4
    Pushdowns 23-15-10-10-8
    Alt db curls 10-8-8-6
    Skull crushers 12-10-10-10
    "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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  28. #118
    Registered User coachcalande's Avatar
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    I really wasn’t as ready to lift this am…but after a light warmup on bench I blasted off!

    Bench press 28-15-10-6-7-6-5. The last four sets were with 265 so I’m coming back from that pec strain it would appear…but it’s not 100% yet.

    Incline press 7-6-6-6-6-13 the first five sets with 235

    Did Rows first today and smashed weight 15-10-8-7-6-6

    Pulldowns- 9-8-7-7-7-10-10-8

    Press behind head, worked up to 195 lbs 15-10-5-4-3-10

    Doing well on upright rows 12-11-9-7-5 (105 lbs)

    Side laterals light 16-15-14-14. I love these lighter!
    "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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  29. #119
    Registered User coachcalande's Avatar
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    50 min workout- hit arms first and crushed two new PRs!

    Pushdowns- 18-14-8-6-6
    Skull crushers 22!-12-8-8-8 (185x8!)
    E curls 13-8-7-6-6
    Alt db curls 8-8-7-7-8

    Squats 12-10-9-8-6
    Leg ext 12-9-8-7-6
    Leg curls 14 11 9 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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  30. #120
    Registered User coachcalande's Avatar
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    Was recently offered a strength coach position in town.

    Looking and feeling the part lately. Feel great and loving my training.
    "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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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