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  1. #631
    Registered User coachcalande's Avatar
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    Should slide in at at about 3200 cals, 375 G protein, 80ish fats, 220ish carbs.

    Might reduce it back in the low 2000s soon, but this has been good after Covid. Feel like my old self and can’t wait to squat.
    "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. #632
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    Set 6 on EZ curl bar

    https://youtu.be/e55OiTncscE


    Triceps pushdowns

    https://youtu.be/uh90oQyfYOU
    "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. #633
    Registered User coachcalande's Avatar
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    Ssb squats- workout was sets with 305 ( failed at 360)
    Here’s set two
    https://youtu.be/PpjGTr5x7uM

    A lot of distractions at home and I was definitely NOT focused.


    Set 4, 305x3

    https://youtu.be/s5BVkN99dNA

    Set 5 , 305x3
    Set 6, 235x7 good depth
    Set 7 235x 7 nice deep set

    https://youtu.be/9ro7jU6aiWY

    Finished 8 sets of squats, 4 sets leg ext, 4 sets leg curls, 4 sets calf raises.

    Rice, green beans, beef and egg whites for dinner.
    Last edited by coachcalande; 05-25-2022 at 03:46 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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  4. #634
    Registered User coachcalande's Avatar
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    272.2

    Last night I skipped the 6th meal saving me about 500 cals. I had a late high protein dinner after my lift so didn’t bother. Now I’m regretting it ha!

    One of my former football players visited me yesterday, says he broke the school lifting record (it has never counted if I don’t officiate) says he’s into the 1400s now. He’s graduating. Usually all of the previous records recorded were Aug-Nov …not May…but I told him to bring me video and I would make it official for him. He’s got a very good set of genetics to work with and his body wants muscle so I don’t doubt it. What I doubt is squat depth mainly as many kids who max don’t hit required depth (I test using a band that they must reach)…I have had players set college records after leaving but those tests were done by their own coaches. One young man, the first to pull 500 at our school, pulled 600 as a freshman on his Lax team.

    Anyhow, my legs feel WORKED after last night. Loving my SSB.

    Looking forward to more reps and volume training upper body tomorrow. Shoulders need the break.
    "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. #635
    Registered User coachcalande's Avatar
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    Meals today

    5 - eggs, whites, oats
    7:30 Greek yogurt, chicken, turkey, banana
    11:00 chicken, turkey, apple
    1:30 chicken , turkey, banana
    4:30 tuna, rice
    8 whey, oats, pb

    *Planning a book release this summer, so it’s good to have rest days.
    "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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  6. #636
    Registered User coachcalande's Avatar
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    Slated to hit chest/back/delts today.

    I’m up early but at this point I am limping around with knee inflammation and my muscles/tendons in my pecs and shoulders do not feel recovered for a good lift. I’m going to reevaluate as the day goes…if I feel better I’ll train after work, if not, tomorrow am makes more sense. I’m feeling quite tight after all the heavy work I have been doing.

    I’m glad I took in that final meal last night after an early dinner…I was still sore in pecs and lats at dinner time btw. For whatever reason, this week seems like I’m recovering slower. I’m anxious train for sure but I know my body and if my pecs and shoulders feel like this, I won’t handle much work or weight. Time to mend here….

    Going to make breakfast 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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  7. #637
    Registered User coachcalande's Avatar
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    9:17 am, knee feels better…leaning towards high rep workout this afternoon…10x10 approach…we will see.
    "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. #638
    Registered User coachcalande's Avatar
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    Just killing my lift!

    About 14-16 supersets of chest back, 16 sets shoulders and traps.

    This is the way for the old man. Almost everything was 8-12 reps.
    "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. #639
    Registered User coachcalande's Avatar
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    As I was putting some training thoughts together this morning, thinking so fondly about the last week or two how I’d enjoyed power training and hypertrophy training…it really made me think about how my philosophy of “None of it makes yo smaller” really helps with longevity, motivation, health, satisfying results and satisfying training experience.

    I will say that tracking is important but not necessary for every set and rep for either strength/hypertrophy.

    I was having a conversation with my 16 year old son who now flashes his 16.5 inch arms every chance he gets, and I explained that I’m going to make it a new practice to have monthly testing on bench, rows, squats. I’m going to pick a weight that I can hit 3-5 reps with initially and each month test my max reps with that weight and put up a poster in the garage, driving the reps up on those movements with the same weight as I test. This will allow me freedom to train 30%-90% max day to day, fully auto regulated yet still track progress without a journal. All I need for strength satisfaction is an increase in a push, a pull and squat.

    Othwerise however, I want to employ all kinds of training …pyramid, reverse pyraMid, ramps, straight sets, drop sets etc.
    Last edited by coachcalande; 05-28-2022 at 03:14 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

    Every workout is GAME DAY!
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  10. #640
    Registered User coachcalande's Avatar
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    Last nights upright rows. Look at the sweat I worked up. I worked fast and did a lot of sets.

    https://youtu.be/rGBXKCR6bTA
    "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. #641
    Registered User coachcalande's Avatar
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    4:00 whey coffee
    7:00 eggs, whites, oats
    10:00 chicken, rice, green beans
    1:15 chicken breast and cheese sandwich, 3 pickles
    4:30 chicken breast, baked potato, salsa
    8:00 whey, banana, oatmeal, pb


    ….
    Last edited by coachcalande; 05-28-2022 at 02:04 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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  12. #642
    Registered User coachcalande's Avatar
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    So this is what I’m planning for as long as I can tolerate it.

    Bench, squat and chest supported rows will be my “Big 3” for my “new “power building approach.

    For the next few workouts, I’ll stay between 3-8 reps challenging myself to increase training weights in that rep range for each.

    That means I’ll bench and row FIRST on chest/back/shoulders day, training only in that heavy range (as I did for years!) and after three quality sets , I’ll have the freedom to attack other rep ranges , various poundages etc.

    Similarly, on ssb legs/arms day, I’ll closely monitor my performance and progress there. I’ll be free to play around with all other movements while tracking my big three, constantly testing myself in the 3-8 rep range.

    I’d do deadlifts if I had enough plates and rubber mats for my basement floor, but that’s not the case. I’ll just have to wait on that…for now, it’s heavy rows. I’m capable of pulling 350 or more there I’ll bet.
    "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. #643
    Registered User coachcalande's Avatar
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    Planning tomorrow:

    Ssb 6-8 sets 3-8 reps
    Leg extensions 5x10-20
    Leg curls 5x10-20
    Standing calf 5x10-20

    Ez curls 6x pyramid 15-5, pushdowns x6 pyramid 20-5
    Alt db curls 4-5 sets 8-10 reps, skull crushers 4-5 sets 8-20 reps
    Last edited by coachcalande; 05-28-2022 at 02:03 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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  14. #644
    Registered User coachcalande's Avatar
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    272.6. Feeling strong

    Planning the following
    4:00 whey coffee x3
    7:00 4 eggs, 1 cup whites, 3/4 cup oats
    10:00 8 oz chicken, banana or potato
    1:00 8 oz chicken, banana or potato
    4:00 2 cups whites, rice or potatoes, beans
    7:00 2 scoops whey, pb, oats

    Brings me in at around 3150 cals, 390 G protein 232 g carbs, 62 g fats


    No knee pain, no elbow pain. Ready to attack legs and my old man 20” arms.

    * I’ll say that my pecs are VERY sore after chest day, tender to the touch from all the volume.
    Last edited by coachcalande; 05-29-2022 at 02:26 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

    Every workout is GAME DAY!
    Reply With Quote

  15. #645
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    Chose a pyramid for SSB today and crushed!

    235x12
    255x10
    275x8
    295x6
    315x4
    335x3
    235x6 pause squats
    235x5 pause squats

    Then leg ext, leg curls and calf raises

    Finished up with 10 sets bis/tris.

    Ill post squat video 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

    Every workout is GAME DAY!
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  16. #646
    Registered User coachcalande's Avatar
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    Last edited by coachcalande; 05-29-2022 at 10:11 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

    Every workout is GAME DAY!
    Reply With Quote

  17. #647
    Registered User coachcalande's Avatar
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    See if I can remember what I actually ate vs planned…

    4- 3x whey coffee, banana
    7- eggs, whites, oats
    10- eggs, whites, rice
    1- chicken breast, rice, green beans
    5- two cheese burgers (90% lean), 1 cup potato salad
    *8- still planning my whey shake or whey/oats/pb

    Crushed that lift and crushed the gains.
    "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!
    Reply With Quote

  18. #648
    Registered User coachcalande's Avatar
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    4-Whey coffee to start the day
    7- 2 large breakfast cheeseburgers with an egg on each to follow…
    11 - 2 cheeseburgers, 1/2 banana
    Mow lawn…
    2- tuna, rice, green beans
    5- egg whites, rice, green beans
    8- whey, oats, pb



    A lot to do today…on the gain train.
    Last edited by coachcalande; 05-30-2022 at 02:13 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. #649
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    Todays plan..about 75 min if I don’t screw around with videos.

    Bench 4x 5-8 reps
    Incline 4x 6-10 reps
    Flyes 4x 8-12 reps

    Supersetted with back work
    Rows 4x6-10
    Wide lat pulldowns 4x6-10
    Narrow pulldowns 4x6-10

    Seated Db press (palms in)4x8-12
    Upright rows 4x6-10
    Side laterals 4x 10-15 reps
    Shrugs 4x10-20 reps

    Meal #.

    1- eggs, whites, oats
    2- eggs, Greek yogurt, banana
    3- chicken, apple
    4- chicken, banana
    5- probably ground turkey, potato or rice, green beans
    6- whey, oats, pb

    Picked up about 3 lbs of bloat this holiday weekend. 275.5
    "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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    Registered User coachcalande's Avatar
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    Pure bodybuilding bliss this am. Working fast, about 15 supersets of chest and back, going to easily hit sixteen sets for delts/traps before 6 am.

    Meals all packed up and ready to go. Pandora- Guns and Roses
    "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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    Zero joint pain after that great session yesterday. Feel it in the muscle bellies though, particularly my upper back! My pecs feel worked into the deep tissue.

    Todays meal plan:

    5am egg whites, oats
    8am egg whites, banana
    11am chicken, apple
    2 pm chicken, banana
    5pm turkey, rice, beans
    8 pm whey, pb, oats

    Literally watching my thighs grow since getting the ssb bar. Fantastic investment. Elevate my heels a bit and I’m off and running. I should see a 365 ssb squat soon and have little doubt, barring injury, that 400 will be hit in the future. I squat again 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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    Spotted my son for his bench:

    205x6 very strict. At 16 this kid is a beast.
    "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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    Registered User coachcalande's Avatar
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    Alarm didn’t go off. I was furioUs. Got into the garage about 30 min late.

    Didn’t matter, blew away SSB PR with 365x1

    https://youtu.be/XfS3U3wBvzk

    Could have done a double I’m sure.

    Trained at 315x3 for several sets before backing off for some volume work.


    Final squat tally :
    365x1
    315x3
    315x3
    315x3
    315x3
    315x3

    Two back off sets at 285x4 long pause reps.

    Have to find time to hit bis/tris/calves later today.
    Last edited by coachcalande; 06-02-2022 at 02:39 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

    Every workout is GAME DAY!
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    Food today

    4- eggs, oats
    7- eggs, banana
    10- chicken, banana, apple
    1- ground turkey , rice, beans
    4- two ground turkey cheese burgers
    8- whey, oats, pb
    "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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    Three day weekend!

    4am whey coffee. Greek yogurt
    7:00 eggs, whites, oats
    10:00 eggs, whites, oats
    1:00 chicken, potato, beans
    4:00 chicken, potato, beans
    7:00 whey, oats, pb

    Only activity I have planned is mowing.
    "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. #656
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    My god man... Your nutrition is ****ing boring as all hell xD

    I too cut best eating super boring bro this way..
    So much easier to get your macros & micros in and not blast past my cals and still be starving.

    Especially as i could easily smash 7k+ calories unchecked every day if i didn't limit my self to 'clean' stuff.

    IIFYM is not the way for everyone, although many (usually those with small appetites) do great with it, cos they have a stop button for eating tasty cal dense foods lol
    FMH crew - Couch.

    If a post sounds like N=1 and that they have no experience coaching anyone but them selves?

    Do the math. You ain't that person, their experience probably isn't going to be yours. Can still be useful for inspiration - try things, follow athlete response and track trends In your training.
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  27. #657
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    Originally Posted by MyEgoProblem View Post
    My god man... Your nutrition is ****ing boring as all hell xD

    I too cut best eating super boring bro this way..
    So much easier to get your macros & micros in and not blast past my cals and still be starving.

    Especially as i could easily smash 7k+ calories unchecked every day if i didn't limit my self to 'clean' stuff.

    IIFYM is not the way for everyone, although many (usually those with small appetites) do great with it, cos they have a stop button for eating tasty cal dense foods lol
    It’s pretty simple and I don’t mind it. I’d eat more steaks if it wasn’t so costly.

    Basically:

    Protein from:
    Eggs and whites
    Chicken
    Fish/tuna
    Ground turkey
    Ground beef
    Whey
    Greek yogurt

    Carb choices:
    Oats
    Potatoes
    Rice
    Fruit/veggies

    Fats from whatever is in my eggs, meats. Occasionally I’ll have cheese.


    I can hit 2000 cals when I’m motivated, or 4000 when I’m chasing numbers. Right now I’m pretty happy at about 3200-3300 cals with 350-400 G protein. I like 50 g plus per meal at 6 meals 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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    5am - whey coffee, Greek yogurt, apple w/cinnamon
    8 am- eggs, oats
    11 am- eggs, oats
    2 pm- tuna, potato, green beans
    5 pm- ground turkey, potatoes, beans
    8 pm - whey, oats, pb
    🏋️‍♂️🔥🏋️‍♂️

    Today is chest, back, shoulders

    Targeting 8-12 reps for all sets. Shooting for 12-16 sets each body part.
    "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. #659
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    Taking things down a notch. 8-12 reps to failure.
    Light day, easy on the joints
    https://youtu.be/35NtgS0IyGU
    "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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    5:00 whey coffee, salted apple
    8:00 lean beef, rice
    11:00 eggs, whites, oats
    2:00 eggs, whites, oats
    5:00 tuna, potato, pickles
    8:00 whey, pb, oats

    * doing one legged calf raises every time I use microwave- should be a fun experiment
    "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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