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  1. #571
    Registered User coachcalande's Avatar
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    https://youtu.be/-jtHLSmsNR4

    Chest and back supersetted

    Incline and narrow pds
    "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. #572
    Registered User coachcalande's Avatar
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    One more video from today.

    Incline fly and seated row supersetted
    https://youtu.be/wKBQurPr388
    "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. #573
    Registered User HomeGymChains's Avatar
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    Thumbs up

    Originally Posted by coachcalande View Post
    Impressive reps, especially considering Covid and pec recovery!
    At age 63, I've exceeded all my prior PRs. Not “over the hill” yet. :)

    My workout journal is here:
    https://forum.bodybuilding.com/showthread.php?t=176385621
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  4. #574
    Registered User coachcalande's Avatar
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    Originally Posted by HomeGymChains View Post
    Impressive reps, especially considering Covid and pec recovery!

    The deficit has stolen quite a few reps but I was pretty happy with it today.
    "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. #575
    Registered User coachcalande's Avatar
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    4 quality meals today, Mother’s Day dinner was a real treat as it’s been several months since I have had a cheeseburger and tonight I had 3. It was great!

    Other meals today…2 meals of lean ground turkey, rice, green beans.
    One meal of egg whites and a potato with some ham.

    Good day, was a treat at just the right time. I got my SSB bar today and tomorrow morning I’ll get a chance to try it! I’m so excited to squat again.

    My lats are really sore from my last workout which is a great feeling.
    "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. #576
    Registered User coachcalande's Avatar
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    Got a new toy! These are instantly my all time favorite leg exercise. Six sets of these SSB squats, four leg extensions and I’ll hit arms and hammers after work.

    https://youtu.be/oRRhIe9Kl8M
    "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. #577
    Registered User HomeGymChains's Avatar
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    Thumbs up

    Nice!
    At age 63, I've exceeded all my prior PRs. Not “over the hill” yet. :)

    My workout journal is here:
    https://forum.bodybuilding.com/showthread.php?t=176385621
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  8. #578
    Registered User coachcalande's Avatar
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    10 sets bis
    10 sets tris

    All to failure 15-6 reps


    This is what built large arms for me. My arms are still about 20 inches even after dropping 40 lbs. I ate big today as I just wanted beef and eggs, rice and beans at dinner. I skipped the ice cream lol
    "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. #579
    Registered User coachcalande's Avatar
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    271.4

    Yesterdays meals:

    Breakfast was 4 eggs, 1 cup whites, 3/4 cup oats , black coffee
    (Then I lifted)

    At work, over three small meals, I ate a pound of chicken, 2 apples and a banana (I’m trying to bring 1 extra piece of fruit daily now)

    After work I trained arms (after more coffee)

    I then ate BIG. I had a cup of rice, green beans, 3 burger patties, 4 eggs and a bit of shredded cheddar. I am guessing that dinner was 900 cals . So I definitely went over my 2000 cals in a diet break, I needed it! Mentally I need a break from feeling small and weak and wanted to really feed after all the training.

    I could feel the craving for a binge on pizza and fries coming so I think this was a much better decision…I want to build a bit of muscle.
    "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. #580
    Registered User coachcalande's Avatar
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    This was set six yesterday. My back was beginning to feel it.

    https://youtu.be/1E8GGn3x4D4


    This one was set three with a few pauses maybe
    https://youtu.be/oGqyOqjOqNg
    "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. #581
    Registered User coachcalande's Avatar
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    2200 cals, 280 G protein yesterday and a great session this am.

    Focused my efforts on a 6 set bench pyramid supersetted with 6 sets rows
    6 more sets on incline supersetted with 6 wide grip pulldowns
    Screwing around with YouTube for my haters cost me a few sets but moved on to 4 sets Arnold press and 4 sets upright rows.

    Good solid pushing and pulling 12-5 rep range, pause reps on the pushes felt good.

    Brought a lb of chicken and three fruits to work

    Have ground turkey, green beans and rice for later.

    Feeling good. The bad news…have a lawn to mow 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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  12. #582
    Registered User coachcalande's Avatar
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    This was a post for my haters.

    Trigger warning

    6 sets of bench today, all to failure. Also, be aware this was done on a smith machine.

    https://youtu.be/YVvui34MzNs



    Oh no, he’s gonna. Do this for about 45 sets in under 90 minutes!? He’s gonna die!
    https://youtu.be/xl3pvVAsbok
    "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. #583
    Registered User HomeGymChains's Avatar
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    Thumbs up

    Originally Posted by coachcalande View Post
    This was a post for my haters.

    Trigger warning

    6 sets of bench today, all to failure. Also, be aware this was done on a smith machine.

    https://youtu.be/YVvui34MzNs



    Oh no, he’s gonna. Do this for about 45 sets in under 90 minutes!? He’s gonna die!
    https://youtu.be/xl3pvVAsbok
    Looks good! After warmup sets, I always train to the maximum possible reps.

    (I don’t have to worry about haters, since no one pays attention to me. You are making an impression!)
    At age 63, I've exceeded all my prior PRs. Not “over the hill” yet. :)

    My workout journal is here:
    https://forum.bodybuilding.com/showthread.php?t=176385621
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  14. #584
    Registered User coachcalande's Avatar
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    Originally Posted by HomeGymChains View Post
    Looks good! After warmup sets, I always train to the maximum possible reps.

    (I don’t have to worry about haters, since no one pays attention to me. You are making an impression!)
    Every Internet forum for the last 20 years has “the usual suspects ” who think they own the joint, try to bully others into conformity.

    I do things my own way and share, Couldn’t care less if someone wants to do something else. I just enjoy sharing and teaching.
    "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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  15. #585
    Registered User coachcalande's Avatar
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    Yesterday (and really this past weekend) I made the decision to try and get an additional 50-60 grams of protein as since Covid I have felt underfed. When my protein drops under 1 g/lb I feel zero gains.

    I had a great workout yesterday and today I’m bringing a bit more meat to work and will add a whey shake back to my plan.

    I’m going to try and push my weights back up a bit and hopefully grow and recomp some. I’m excited about my SSB squats and look to combine them with hacks/fronts/ext and even deadlifts when a leg day falls on a weekend.

    My pec strain did heel up better with that break over my illness so that’s a plus.

    Todays meals:

    5 am 4 eggs , 1 cup egg whites, 3/4 cup oats

    8 am 6 oz chicken breast, banana

    11-12 6 oz chicken breast , banana

    2 8-10 oz lean ground turkey, apple

    6 12 oz tuna, baked potato or rice, green beans

    *8 whey shake maybe…I’m leaning this way.

    Should put me at about 2300-2400 cals

    This is what I estimate as maintenance. We will see.

    I have got to bake more chicken or be prepared to bring a bunch of eggs to work Friday.
    "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. #586
    Registered User coachcalande's Avatar
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    Seven sets pyramid style.

    Set 1
    https://youtu.be/e7E9hbH7SH8


    Set 2
    https://youtu.be/19uypthr064


    Set 3
    https://youtu.be/aaWhUwJzb9g

    Set 4
    https://youtu.be/8jGTYji_odg

    Set 5
    https://youtu.be/yEE6A6tnLQU

    Set 6
    https://youtu.be/IwvD7ndTsp0

    Set 7
    https://youtu.be/3urf8YFSefY
    *tired and showed here, poor depth.


    Good start to the day. Five sets each of leg ext and seated leg curls after all that.

    I’ll blast my arms tonight!
    "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. #587
    Registered User coachcalande's Avatar
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    Big arm workout this afternoon!

    Ez curls /pushdowns pyramid 6x15-5
    Alt db curls/ skull crushers 4x 8-10 reps
    Conc curls/ close grip bench 4x 8-12
    * 3 sets of SSB calf raises, so weak!

    Great day - got a free roast beef wrap at work.

    Todays meals

    4 eggs, 1 cup whites, oatmeal

    2 cups egg whites, banana

    Chicken breast, banana

    Roast beef wrap

    Chicken, egg whites, rice

    Felt more power overall today.
    Last edited by coachcalande; 05-14-2022 at 02:16 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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  18. #588
    Registered User coachcalande's Avatar
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    Looking back at my bench and incline numbers from 2015 …sure do miss those big eatin days!

    This week I’ve been pretty happy with my training. It was awful right after Covid but I am bouncing back nicely. Although my depth sucked on my final set of squats yesterday, I know if I started with that weight vs pyramid to it, I’d crush it.

    Soon.

    My arm volume and strength was great last night, the added calf work was the first since my running injury and though the ankle is clearly still messed up, 3 sets of calf raises with the SSb went ok. I’d prefer using the smith but can’t get the fit due to shoulder.

    This am I have a lot of work around the house, large lawns to mow and a pile of additional house work…my legs are well worked from yesterday so it’ll all be more challenging. I plan to eat about 2400 cals…but we will see. Usually on Saturdays I like to have ground beef but we are probably out. I’ll run to the store tomorrow …hopefully….in Biden’s America…there is still ground beef? There was none last weekend.

    If my wife was making chili, 100% I’d eat two bowls. I feel ravenous after legs/arms yesterday.
    "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. #589
    Registered User coachcalande's Avatar
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    Shooting for five meals. Saturday so hot meals!

    Hopefully it works out about like this:

    2 eggs, 2 cups whites, 3/4 cup oats

    2 eggs, 2 cups whites, 3/4 cup oats

    Tuna, potato

    Group turkey, rice, green beans

    Ground turkey, rice, green beans

    Might now be able to eat all those carbs but with all the mowing ahead of me…I might.

    If I do eat all this…that’s about 2900 cals, tops 335 G protein and 200 g carbs.

    Amazing when I consider all things I have refused and said “no thanks” to in a 40 pound loss. Oddly I’m happy eating clean if My appetite is taken care of. In my experiment here..four meals a day leaves me hangry. Five works out perfectly and simply adjusting the carbs/fats to manipulate cals is easy enough. Meal size from 400-600 cals is what it takes cut vs bulk.
    Last edited by coachcalande; 05-14-2022 at 03:54 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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  20. #590
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    So what are some of the changes that happen in your 50s?

    For me, after a very healthy life where I had few issues, I now have to approach things much more cautiously.

    When I pick up a weight, soft tissue feels stressed in a different way than the powerful feelings of my 20s, 30s, 40s. I need much better warmups and now almost exclusively pyramid train on the first exercise of any body part. Essentially I have to test for an injury prior to each intense lift.

    Now , I have come back from youthful injuries such as shin splits, sprained ankles, torn knee ligaments and cartilage tears…I have trained thru knee arthritis and around calf strains and hamstring injuries from running…overcome a back and neck injury from a car accident….but overcoming injury now takes much longer and in some cases, they won’t heal and you simply live with it.

    I have learned to enjoy high volume training but at times really miss that four set grind from 3-8. There are days when I ramp and then do mini pyramids or power pyramids…but it’s not the same.

    Also, recovery after intense, high volume training, it’s not hard to recover, it’s just that baseline energy at 55 is much different than 25,35 and even 45…

    So instead of going off to play 2-3 hours of basketball or going for long bike rides, playing tennis….it’s getting chores done around the house.
    "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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    Todays cardio…push mow side hill….mower self drive function fails….oh yeah, like one giant set of close grip bench! Should make tomorrow’s pressing 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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    I was up before three am today, just so eager to lift! Three cups of coffee, a few messages to a client and a nice hearty breakfast and I’m ready to go!

    Breakfast was:
    4 eggs, 2 cups egg whites (estimated because I cooked eggs for family)
    Two potatoes, splash of hot sauce, splash of bbq sauce

    Guessing about 800 cals for breakfast. I prefer to stay in 500-600 cal range but heck, it’s Sunday, I’m lifting and there’s grass to mow too.

    Right now my mindset is 6x 5- 6 reps on my compounds…but we will see. This tells you I ate well yesterday and I’m feeling 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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    Great lift this am.

    I’m trying to regain a bit of strength after Covid…that week made me feel small and tired and weak!

    These aren’t earth shattering numbers by any means but certainly the best since I was sick.
    Bench 285x4, 3,3,3 then two sets at 255x7-8 reps
    Incline did 4 pyramid sets starting at 215, 225, 235, 240, then two back off sets at 185. I have some videos of all this including some pause reps with 225 and 240.

    I did six sets rows at 250x 7-8 reps per
    Did 6 sets lat pulldowns pyramid style 12-8 ish

    No flyes. No narrow pds. Staying at 12 sets each…


    Then 4 sets Arnold’s
    4x upright rows with 95x8-10
    4 x side laterals
    4 x shrugs 185,205,225,245

    Post lift meal was 2 cups whites, 1 cup rice. Perfect.

    Then a haircut and grocery shopping for more 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!
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    Nice grocery haul.

    My son and I will have a whey tub to share this week.

    My third and fourth meal today were super good.

    Noon
    8 oz lean beef, potato, broccoli

    Three pm
    8 oz lean beef
    5 oz Chobani Greek yogurt, banana

    Should eat dinner around 6.

    I feel fantastic and much less grouchy. Can’t wait to squat Tuesday.
    "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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    Final meal
    1 cup egg whites
    1 pork chop
    1 potato
    299 G protein today, 2700 ish cals. Good weekend.
    "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. #596
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    Looking back at how I used to train and eat…for example:

    Bench Press
    1. 325x6
    2. 325x4
    3.325x4
    4.325x3

    *Pulldowns after each set of bench
    250x9
    250x5
    250x5
    250x5
    250x4

    Incline bench press
    295x5 (pr)
    295x4
    295x5
    295x4
    295c3

    * rows after each set of inclines
    250x8 PR
    250x6
    250x7
    250x6
    250x6


    Those numbers after missing a lot of training during football season…that diet…12 whole eggs a day, milk too…lol

    Pretty darn strong working out at multiple sets over 315-365…Yeah, I’ve lost a lot of strength since 2015. Back then I imagine my weight was around ….. My notes say “about 300”

    Funny thing …my knee trouble actually bothers me less now and I’d actually surpassed the squat numbers of 2015 here in 2022. It’s fair to say that the pec strain holds my bench numbers back. Shoulder issues don’t help.

    I really was hammering away at big 4-6 rep sets back then. My lat pulldowns were silly heavy compared to the rep work I favor nowadays.

    After yesterdays low rep work, I’m feeling 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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