Turning into a meathead- mid life crisis

[coachcalande]

Tried a seated OHP with 240. Failed.

Just couldn’t lock it out.

Rest of sets were 165, 175, 175 for 4-6 reps

Upright rows with 115, 125 for four sets 6-8 reps

Added 3 lbs to my dbs for side laterals.

Finished up,with ez curls, alt db twist curls, pushdowns and skull crushers

[coachcalande]

Excellent lift today.

Supersetted chest and back pyramid style.

Bench pyramid was 225-245-265-295-305
Inclines, all four sets with 225x6-8 reps
Flyes wity 50s

Rows heavy from 220-260-300 ish
Heavy pulldowns at about 220
Npd 180-200

[coachcalande]

Procrastination is a sin. Missed my lift this am.

Fortunately I had a half day of work, caught a brief nap and two cups of coffee (with heavy cream) and plowed through the best leg day Ive had in a long time.

I wasn’t fatigued from sprints or jogs. I was a bit stiff from deadlifts but after warmups I did fine. Im able to get into my smith machine squat fit again as my shoulder has mended. Its been awhile since Id done SSB squats or smith squats but now I have a few smith squat sessions under my belt I can see I have lost strength there by alot…my glutes are weak!

I did about 5-6 pyramid squats up to 245. I did a pyramid of front squats as well as leg extensions and leg curls.

I feel that Im looking and feeling alot better on this diet and enjoy the food HOWEVER Id be lying if I didn’t admit to some cravings for pizza, fries, ice cream and even beer. For the moment no refeed planned.

There is some evidence that refeeds help protect muscle as you diet. What worries me however is all the healty stuff associated with the carbs that haunt me. I dont want to go back to all that pain , skin blemishes, asthma etc.

[coachcalande]

Reverse pyramid training on smith bench today.
Started with 325x2
https://youtu.be/6u8bv0jGzmc

12 sets chest, 12 back.

Really like the way flyes are bringing up my pec development.

[coachcalande]

Getting into making “egg pizzas” on the weekends.

Today I used 4 eggs, 1 cup whites, salsa, two cheeses, three meats and jalapeños, added garlic and onion. Incredible low carb, high protein pizza.

Yesterday it was a pepperoni version only.

Im finding that using some salami, turkey slices, pepperoni….this stuff helps my on the weekends when old junk habits surface. These pizzas are so satisfying that yesterday I ate only three meals.

[coachcalande]

Deadlifts then legs afterwards.

https://youtube.com/shorts/O8YQHffNQCo

Three sets with 405 today.

[coachcalande]

Had thirty min this am so trained shoulders. Ill do bis and tris later today.

For now, eating as much protein as I want and feeling fantastic.

[coachcalande]

Cooked up a steak and bacon in the same pan, boiled a bunch of eggs, packed chicken breast too.

After yesterday’s fantastic shoulders arms day (double split which was enjoyable) Ive got all the right food for today.

Red meat,,bacon and eggs for the win. This diet has cured some real annoying middle aged issues such as asthma, allergies, arthritis inflammation, acne/ ingrown hairs and other blemishes, indigestion/heart burn, sciatica too. I realize that science would say its “anecdotal “ but it’s factual. I no longer have suffer in pain with drives to and from work. That stiffness and achy leg syndrome is GONE. I need to remind myself of all these benefits vs focusing on what Im not eating.

[coachcalande]

Good solid chest and back day
45 min to do 14 sets each

Bench 5x3 305
Incline 5x5 235

[coachcalande]

Leg day

Ssb squats
235
285
305

Glute is mildly strained

Front squats
135
155
165
175

Leg ext x3 150
Leg curls x3 150

[coachcalande]

Shoulders this am, arms in the pm

Seated press 185x6-5-5-4
Upright rows 115x9
125x6,6,5

Then five sets side laterals

[coachcalande]

Chest and back

Bench pyramid 225,245,255,275, 295
Inclines 235, 245, 255, 265


Incline set 3 was 255x5
Incline set 4 was 265x3

Shockingly strong without carbs.

Narrow lat pulldowns 200
Wide pulldowns 200
Seated rows 260