Turning into a meathead- mid life crisis

[safcpaul]

See you're still going strong. Great stuff. How's the weight doing?

[coachcalande]

See you're still going strong. Great stuff. How's the weight doing?

Feeling pretty good! I’m at 276-277 so I have gained about 6-7 lbs since I had Covid. Was getting too weak and sickly! Screw that.

[coachcalande]

Todays arm pump:
Ez bar curls 5x10-15
Pushdowns 5x10-15
Concentration curls 5x10-12
Skull crushers 5x10-12

[coachcalande]

Meals

6 egg whites, oats
9 egg whites , banana
12 chicken and rice, green beans
3 whey, oats, pb
6 chicken and salad
Whey shake, turkey and cheese wrap

[coachcalande]

279 this am

As my weight creeps up, so does my desire to push and pull heavy things.

Bench press
305x4
325x2
345x1
265x8
265x6

Seated rows with a million pounds, didn’t count but five sets 4-6 rep range.

Incline bench was 205x4 sets 6-8 reps
Wide grip lat pulldowns with all the 22/25s stacked on for 8-10 reps per set..

Hitting the rest of things right now..video later…

[coachcalande]

Video from today

https://youtu.be/EQG8Q0fBgiQ

https://youtu.be/j6iMNv-Mcm0

https://youtu.be/qBgd-9kCppw

https://youtu.be/srJqMMXlC0E

[coachcalande]

4th of July party today so pretty loose with the food and beverages.

Several quality meals such as

Eggs and oats
Eggs and banana
Whey shake
Chicken wrap and chips
Two cheeseburgers and a chicken leg
Suds.

Great lift so let’s hope it’s all just GAINZ

[coachcalande]

Todays eats:

7 am- Egg, ham, cheese wraps x2
10 am- whey shake, banana
1 pm- 2 double cheeseburgers
4 pm- whey shake, banana
7 pm- chicken and rice, hot sauce
9 pm - ham and Turkey, cheese wrap, Greek yogurt

[coachcalande]

Todays leg training summary:
SSB squats
2 warmups
355x5 (PR)
375x3 (PR)
400x1 (PR)
400x1 just to be sure
Pause squats
285x6, 5,5,5

Leg extensions 4x12-15
Leg curls 4x12-15 with rest/pause reps.

[coachcalande]

Meals today

4 am Whey coffee
6:30 am - 4 eggs, 1 cup whites, oats
9 am - whey coffee and banana (post lift)
11 2 ground turkey cheeseburgers

3. Double ground turkey burger, ice cream

6 chicken breast…nothing else

[coachcalande]

Crushing arms right now…

Ez curls/pushdowns pyramid
Alt db curls/ skull crushers
Concentration curls/more crushers

Bout 12 sets

[coachcalande]

Video from yesterday

Absolutely on FIRE

PR 355x5 here. Also hit 375x3 though third rep could have been better.

https://youtu.be/QDwRKlsXZ9o



400x1

https://youtu.be/hswtlPSFvF4


And here it is a second attempt just for my own satisfaction. 400x1
https://youtu.be/ocDBTU_SK4I



leg training summary:
SSB squats
2 warmups
355x5 (PR)
375x3 (PR)
400x1 (PR)
400x1 just to be sure
Pause squats
285x6, 5,5,5

Leg extensions 4x12-15
Leg curls 4x12-15 with rest/pause reps.

[coachcalande]

Beat up today.

Todays food:

6-Eggs, whites, oats
9- eggs, whites, pb toast x2
12- ground turkey, beans, rice
3- ground turkey, beans, rice
6- my wife’s chicken and potato wedges

*skipped the late food, feeling fat from all the junk. Exhausted from heavy leg day and lawn mowing in the heat.
Slept like a baby.

[coachcalande]

Powerlifting mode this am

Bench 305x3
https://youtu.be/Th91Crzcyn8

Bench 315x2

https://youtu.be/cCBei-8feJk

265x8,7,6

Heavy rows and pulldowns too.

https://youtu.be/P6clyhHznp8

https://youtu.be/TOpIuUOF0sY


Did the usuals

Bench and incline
Rows, pulldowns, narrow pulldowns
Db press, upright rows, side laterals, shrugs

[coachcalande]

Todays meals

6 am. 4 eggs, 1 cup whites, oats
10 am 4 eggs, 1 cup whites, Greek yogurt
1 pm 2 cheeseburgers on buns
4 pm 2 cheeseburgers on buns
7 two thighs, rice, sprouts

[coachcalande]

Yesterday got caught out on the road without my cooler so we actually stopped at Burger King. I can’t recall the last time I had fast food. It was probably pre pandemic.

In any case yesterday I ate a mixed bag of meals, …something like this:

5- whey coffee x3 , banana
8- 4 eggs, egg whites, oats
11- double whopper with cheese, a few fries (gave rest to my kids)
2- 4 eggs, 1 cup whites, 1 cup rice
5- 2 eggs, 2 cup whites, oats (I love this meal!)
8- whey, pb, oats…love this too but not sure it loves me.

Was a poor nights sleep after mowing the lawn. 2.5 hours mowing the last two days so very little real rest after a heavy week of lifts. I’m contemplating higher reps today but I am in powerlifter mode and I missed that…we will see.

Got up at 3:30 am today.


330 whey coffee x 3, banana
7:00 2 eggs, 2 cup whites, oats
10:00 2 eggs, 2 cup whites , oats
1:00 ground turkey, rice, green beans
4:00 ground turkey, rice, green beans
7:00…missed this one

It’s legs and arms day.

[coachcalande]

Trained legs.

Ssb squats
400x2
355x3
355x3
335x4
305x6
285 - pause squats
255x AMRAP
255x AMRAP

Four sets extensions, four sets leg curls.

Satisfying enough. Wife walked into garage so won’t share video there. I have video,of the 355 x3 sets.

[coachcalande]

Skipped training arms yesterday, they are still 20 inches and I’m sure will be fine. Saving them for all the sanding And painting ahead of me today. We are painting our kitchen cabinets.

Started the day off with

4:30 oats, whey, pb, coffee
7:00 eggs, oats
10:00 eggs, oats

1:00 tuna, potato
5:00 tuna, three slices wheat bread

Skipped evening meal

Life’s disruption- painting kitchen and cabinets, eating right is a challenge.

[coachcalande]

If I feel good tomorrow, I’ll see if I can Improve this bench.
https://www.youtube.com/watch?v=Th91Crzcyn8

[coachcalande]

Todays bench
315x3,2,2

https://youtu.be/gBZX67M-ZBA

Seated rows 362x5

https://youtu.be/ti3Oahh7f-U






Todays bench and row summary
Bench
315x3
315x2
315x2
265x6
265x6

Rows
362x5
362x5
362x3
300x6
300x6

Incline
205x9
215x7
225x5
235x5
Last edited by coachcalande; Today at 06:27 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!

[coachcalande]

Really pleased with my progress.

This week has been tough as far as meals go. Bought a whole rotisserie chicken yesterday, grilled up a bunch of meat and will grill more tomorrow or later tonight.

I think I had five decent enough meals yesterday but two were from whey.

Today I am starting off with chicken sandwiches.
I’ll probably eat a lot of those while the kitchen is essentially unusable.


Surprisingly I’m not at all sore in the PECS today. My joints don’t hurt either. I went heavy as hell on those pushes and pulls and after those big heavy sets, got a few sets in the 6-8 rep range.

Upright rows felt very heavy and caused me some pain, stuck with four controlled sets at just 95 lbs. went heavier on shrugs and banged out the side lateral raises.

I need to start doing drop sets on those again.

Spotted my son, he did three beautiful squat reps with 305 yesterday. He’s backed off the weight to get that full depth and it’s paying off for him.

Time to eat!

[coachcalande]

6:30 chicken breast sandwich
8:30 Greek Yogurt
11:00 chicken breast sandwich
1:00 Greek yogurt , chicken breast and cheese sandwich
3:00 whey, oats, pb
6:30 hamburger on bun, chicken breast

No real meals but the grilled foods from yesterday got me through as the kitchen is being painted.

[coachcalande]

4:30 am - whey coffee, banana
7:00 eggs, whites, two slices pb toast
10:00 chicken breast and cheese sandwich, 3 chicken legs
1:00 whey, pb, oats
4:00 three hamburger patties
7:00 ice cream sandwich

Planning on legs and arms today. Kitchen has a long way to go and don’t want to miss lifts even though I pay the price with fatigue and stiffness as I work. Most of the primer work is done, some light sanding ahead of us today before we start to coat the cabinet doors. Second coat on cabinet frame can happen this am.

As far as my ssb squats plans go, thinking volume/reps but as usual I’ll go by feel when I start warming up. Part of me wants to attempt a triple with 400 now….but NOT at the sacrifice of depth. Wouldn’t hurt to do some 5-8 rep range stuff.

[coachcalande]

Well, I definitely was not rested, fed or fully recovered. I could feel posterior chain fatigue during warmups. Considered doing light high rep work but instead did four sets of squats at 285 lbs for 5-8 reps per set. My rear end and low back were so sore and fatigued every rep was yelling at me to stop. So, half the sets there but moved on to absolutely hammer my quads with leg extensions. Training smart means living to train another day. Less compounds means more isos! Moving on to leg curls next. I’ll save arms for later.

[coachcalande]

Skipped arms as we had a mini hurricane here and lost power- still out and this after I grilled 8 lbs meat. Furious that all my eggs and-whites will be spoiled .

About to make a protein shake for meal two today.


Todays meals:

Two hamburgers on buns
Protein shake and banana
Three pieces grilled chicken, banana
Two tuna sandwiches
Whey, oats, pb

[coachcalande]

Still in powerlifter mode. Weigh in at 277 this am.

Hitting some heavy bench.

320x3
https://youtu.be/pzYL1vu1bAg

Second set, hit 320x2

https://youtu.be/fofOT-wMYrw

Third set with 320

https://youtu.be/cY1kPhZZKa0


Finished with two more sets of 8 with 265.

For incline I did a pyramid 205-215-225-235-245

Many sets of pulldowns and about four sets of rows. Noted improvement with db shoulder Press, gaining work capacity there. Lighter high rep sets of upright rows. Shrugs , just two sets as traps were not recovered. Three or four sets of lateral raises.

[coachcalande]

281 this am.

We finally have use of our kitchen so I’ll try and get back on track.

6 am - 4 eggs, 1 cup whites, oats.
9
Noon
3
6

[coachcalande]

Cookout party yesterday so again not a perfect diet, going to have to put those additional “gains” to good use!

Started the day with eggs and oats
Had eggs and oats again
A protein shake and a banana
Had a few handfuls of Doritos
Had a small steak, pasta salad and French fries
Finished the day with ice cream cake and a whey shake.

No great.

[coachcalande]

Todays squats

365x3

https://youtu.be/C3FyVlE1DrU

375x2
400x1
Multiple sets at 285


Total of 8 sets of squats, 4 extensions, 4 leg curls.

Arms later…

[coachcalande]

8-9 sets of bis, 8-9 sets of tris….was a struggle. I think skipping last arm day cost me some volume….all felt heavy and lethargic.

Worked single and double legged calf raises between sets. Won’t be skipping arms again…ever.