Turning into a meathead- mid life crisis

[coachcalande]

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.

[coachcalande]

Set 6 on EZ curl bar

https://youtu.be/e55OiTncscE


Triceps pushdowns

https://youtu.be/uh90oQyfYOU

[coachcalande]

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.

[coachcalande]

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.

[coachcalande]

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.

[coachcalande]

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.

[coachcalande]

9:17 am, knee feels better…leaning towards high rep workout this afternoon…10x10 approach…we will see.

[coachcalande]

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.

[coachcalande]

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.

[coachcalande]

Last nights upright rows. Look at the sweat I worked up. I worked fast and did a lot of sets.

https://youtu.be/rGBXKCR6bTA

[coachcalande]

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


….

[coachcalande]

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.

[coachcalande]

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

[coachcalande]

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.

[coachcalande]

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.

[coachcalande]

Set 8- pause squats to really finish them quads https://youtu.be/e3I3lmkPk90

Set 6- https://youtu.be/Xqd7IihJpcA

Set 5- https://youtu.be/A5Ez3X24oCQ

Set 4- https://m.youtube.com/watch?v=MpyblBurjEM

Set 3- https://youtu.be/MTedEjnpjKM

Set 2- https://youtu.be/i3i94vqr5Gw

Set 1- https://youtu.be/y_GaXU4v7ZY

[coachcalande]

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.

[coachcalande]

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.

[coachcalande]

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

[coachcalande]

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

[coachcalande]

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.

[coachcalande]

Spotted my son for his bench:

205x6 very strict. At 16 this kid is a beast.

[coachcalande]

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.

[coachcalande]

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

[coachcalande]

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.

[MyEgoProblem]

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

[coachcalande]

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.

[coachcalande]

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.

[coachcalande]

Taking things down a notch. 8-12 reps to failure.
Light day, easy on the joints
https://youtu.be/35NtgS0IyGU

[coachcalande]

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