Turning into a meathead- mid life crisis

[coachcalande]

Swelled up to 278 after this weekend refeed. Water everywhere…

Today is legs and arms. Still battling the low back discomfort and plan front squats, leg press, leg ext and leg curls. I have not had a good arm session in awhile. Day light savings time so I’m under rested…

[coachcalande]

Beat tired so grabbed coffee and went into the garage.
4 sets front squats on the smith
4 sets leg press AMRAP with 12 plates total
4 sets leg ext
4 sets leg curls
Seated calf press on the leg press

I’m having more difficulty with legs now that I’ve added carbs back. Just causes so much inflammation with my arthritis.

[coachcalande]

Was so bloated and inflamed after the weekend carb binge that it made training legs tough. My knees are on fire. The good news is that I already shed two of those pounds and am now back to 276 this morning. I think it’s going to be awhile before I refeed, if at all…I need to rid my body of the pain. I’ve been complaining about feeling beaten up and it coincides with the inflammation.

Today it’s meat and eggs.

[coachcalande]

These are the approximate weights I use in the 5-10 rep range:

Ssb squats 315
Leg press 12 plates

Smith bench 275
Smith incline 235

Seated rows 290
Pulldowns 220
Narrow pds 220

Seated press 185

[coachcalande]

Two days without carbs, my knees feel a million times better.

Can’t wait to train chest/back/shoulders tomorrow.

[coachcalande]

276 this am.

Up early, having coffee (we haven’t had protein powder in this house for over a week) and I’ll eat an omelette for breakfast.

Second breakfast will be 8 whole eggs.

The next two meals will be a mix of meats and eggs and greens.

Dinner will be boneless chicken thighs.

For training today I will most likely stay with the pyramids and get that volume.

[coachcalande]

Todays lift: 70 min.

compounds:
Bench/Row
Incline/wide pulldowns
seated press/narrow pds

then isolations:
side and rear laterals alternated

I did a lot of sets, reps from 20-2 each set maximized. Great lift.

[coachcalande]

Back down to 270. Wild

Trained arms this am.

Ez curls/pushdowns
Concentration curls/overhead rope ext


About 9-10 sets for bis and 9-10 for tris

[coachcalande]

Leg session today:
6x smith front squats
4x leg press (PR)
4x leg ext
4x leg curls
4x standing calf (they are growing!)

[coachcalande]

Refeed in progress

I had eggs, bacon, oats
Two chicken and cheese sandwiches
Chicken with potatoes

…might make rice later…

[coachcalande]

Great lift today.

Pyramid bench up to 315
Several sets incline at 225
Heavy pulls
Seated press 185x7
Shrugs
Side and rear laterals.

Shoulder and back feel better.

[coachcalande]

281 this am, shocking…thats 11 pounds since Friday? Salty snacks…adult beverages…

This will be interesting to track over the next five days.

Such a great workout yesterday and zero pain in elbows, shoulders or back. The pyramid solution…

Anyways, now it’s five straight days as close to zero carb as I can get. Typically just because of incidental carbs I’ll be at around 20G per day. I’ve ditched the whey protein for about a week now. Let’s see what happens.

[coachcalande]

Already down to 276 this am. That was FAST.

Today is legs/arms but I’ve got a bad head cold and low grade fever.

[coachcalande]

This carb cycling stuff is wild.

Monday 280
Wednesday 269

Wild. Very enjoyable too.

[coachcalande]

Sick with Covid all week.

Weight was 281 on Monday, it’s 268 today.

I’m eating, obviously not quite as much. Stayed low carb all week as scheduled.

[coachcalande]

268 even this am. Refeed this weekend…feeling quite a bit better. Ears still show that I’m congested.


Regarding refeeds…I don’t typically track but I’d say a perfect day of refeed would be 40%-40%-20% as far as pro-carbs-fats go.


Today:

311 g pro
445 G carbs
100 g fats

[coachcalande]

272 this am. Yesterdays refeed brings 4 lbs with it.

Breakfast is eggs, chicken and rice (all mixed)

I love rice.

[coachcalande]

Legs and arms done. Grueling after illness but it’s done,

Elevated heels smith squats. These were in the 6-10 rep range and really hit the quads.
I did 5-6 sets here.

Then 4 sets x 12 plates on leg press. Lost strength here as all my sets were 5 reps.

4 sets each of leg ext, leg curls and calf raises.

I did 5-6 sets of bis and tris.

[coachcalande]

Refeed is over.

274 this am.


Yesterday macros
341 G pro
269 G carbs
118 G fats

[coachcalande]

100% bodybuilding mode now with 6-10 rep range for the greater majority of lifts. I’m quite sore in the quads after yesterday’s raised smith squats. I need that!

[coachcalande]

Food today:

Bacon and eggs, egg whites, a bit of shredded chicken and cheddar
Meal two was similar
Meal three was plain ol dry chicken breast
Big steak covered in cheese
Fried eggs

[coachcalande]

Ball park 425 G protein, 140 G fat, 15 G carbs.

Drowning chicken breast in whole eggs helps make them palatable.

[coachcalande]

Cooked up bacon and a big batch of anabolic medley (chicken, eggs, whites- all one pan)

Ill eat that meal 4 times today. Steak or burgers later.

This ams lift, pressed for time so :

Bench press pyramid 185-225-245-265-265

Alternated with wide pds

Then Incline bench alternated with rows

[coachcalande]

Down 6 pounds since Monday am. Sitting at 270 this am.

Today and tomorrow are low carb (very low as usual) and refeed is Sat /Sun.

The ultimate yo yo diet.

I’m again contemplating a 3 on 1 off to give me shorter workouts as my afternoons are often too busy to do lifts that I don’t get done in the am.

Today is a scheduled arms/legs day.

[coachcalande]

Arms done this am 10-12 sets Id guess. Ill get the legs done this afternoon.

[coachcalande]

Smith machine squats, heels elevated
Leg press
Leg ext
Leg curls
Standing calf

Four sets each

[coachcalande]

Will be continuing my log on my new forum.

https://proboardsweights.freeforums.net/

Done with this place.

I’m documenting my journey on the Anabolic Diet with a combination of high volume and high intensity hypertrophy focused efforts.

See ya!