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  1. #181
    Registered User coachcalande's Avatar
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    Here’s the workout that goes with the videos above:

    Bench
    305x6
    325x4
    335x2
    350x1
    285x7
    285x7

    Incline
    235x11
    255x7
    285x3*
    255x6
    255x6

    Flyes
    45x13,12,11,9

    Wide pulldowns
    213x10
    223x6
    223x6
    223x7
    223x6
    223x6

    Narrow pulldowns
    188x10
    188x9
    198x8
    208x5
    208x6

    Rows
    248x9
    248x9
    268x7
    278x6
    258x7

    Shoulder press
    165x7
    176x6
    175x5
    185x5

    Up row
    75x15
    85x10
    85x9
    85x9
    85x8

    Solid 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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  2. #182
    Registered User coachcalande's Avatar
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    This stuff is more fun and enjoyable than ever!

    I having fun making videos -keep sakes before I’m too old and broken to do much.

    Today I watched a few videos of guys and gals over 80 who were still training and that is inspiring.

    I went to the grocery store, a selfish trip, focusing on what I needed for gains this week.

    I am using the following shopping list nowadays:

    Power building foods:

    Eggs
    Egg whites
    Oatmeal
    Coffee

    Those are the things I start every day with.

    Boneless chicken breasts
    Tuna
    Some type of whole grain or oatmeal bread
    Sliced cheese

    I no longer have access to a microwave at work and have been taking two sandwiches a day for two meals at work.

    After work I’ll grab tuna and toast, if not that, maybe more eggs, if not that, maybe a whey shake and nuts. I’ll top off my whey shake with milk.

    Dinner is usually chicken of some kind, most often thighs. We usually buy some ground beef every week for chili or burgers. Sometimes we eat fish or pork….depending on who’s doing the cooking! We have been eating a lot of rice or potatoes at dinner…broccoli or green beans lately…


    Now….
    Sometimes I’ll substitute some peanut butter toast for oatmeal, or maybe a banana.

    Seems like we snack a bit more on Sundays, popcorn or potato chips in moderation but it’s a nice treat. Mostly, I’d prefer cold cuts and mixed nuts.


    I am trying to mix in more ground turkey.
    "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. #183
    Registered User coachcalande's Avatar
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    Big sets of skull crushers with 185x8

    https://youtu.be/pX2WD8QNk_8

    Arms this am:
    Curls
    64x16
    84x13
    94x9
    104x7
    114x5
    124x6

    Pushdowns
    66x28
    88x16
    113x10
    123x7
    133x7
    143x7

    Alt db curls
    45x8,7,7,7,6

    Skull crushers
    135x18
    155x12
    185x8*
    185x6
    185x6

    Good morning!
    "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. #184
    Registered User coachcalande's Avatar
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    Today’s pushdowns

    https://youtu.be/PCawhcVJBTw
    "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. #185
    Registered User coachcalande's Avatar
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    Back to the machine squats after one set free weights.


    195x12
    235x6
    255x6
    275x5
    295x4
    315x3

    Fronts
    135x8
    155x6
    175x4
    205x4
    225x2

    Leg ext
    175x12
    194x10,9,9,9

    Leg curls
    150x8,8,8,8,8ish
    "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. #186
    Registered User coachcalande's Avatar
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    A lot of heavy lifting lately. My body is feeling it.

    Tomorrow I will most likely either pyramid with a decently high starting rep range or do straight sets in the 8-12 range. It’s unlikely that I’ll do anything under four reps.

    Things are busy around the house and being physically whipped or unable to do things that need doing just doesn’t make sense.


    I’m very happy with my progress since being very ill back in March 2020. I was sooo weak after that illness that I was using like 185 on bench, 155 on inclines, 85 on presses, 65 on upright rows…it was like starting over. I can remember thinking that it was time for me to just focus on light weight and cardio….glad Im back!

    It’s been fun to push for more Iron but now I’m going to back off a little for at least 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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  7. #187
    Registered User coachcalande's Avatar
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    Poor sleep the last two night and added work stress has made an impact just at a time when recovery is most important. My body is tight with deep soreness in my pecs and shoulders. I did not feel ready today and nearly walked out of the garage after a warmup set.


    Instead, I de loaded by 20-30% and dropped the volume and intensity of effort.

    My plan was to get some good contractions, stretch and a pump. Mission accomplished.

    Bench press
    235x12
    255x9,9,8,8

    Incline
    205x12,10,9,8,8

    Narrow pulldowns
    163 x14
    188x8,8,8,7

    Wide pulldowns
    188x9,8,8,8,8

    Shoulder press
    135x12,11,10,10,11

    Upright rows
    65x13
    75x11,9,9

    Enough.
    "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. #188
    Registered User coachcalande's Avatar
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    Missing my morning lift. I thought I had a free afternoon and evening for a nice relaxed paced lift….wrong! It’ll be rushed after work I guess.

    This am I cooked chicken and packed meals for the day.



    It’s not been a good week, many distractions. I do feel rested a bit after the lighter, lower volume lift.
    "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. #189
    Registered User safcpaul's Avatar
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    Loving the log mate. Great lifts
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  10. #190
    Registered User coachcalande's Avatar
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    Taking the day off.

    I’ll hit my legs and arms hard in the early 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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  11. #191
    Registered User coachcalande's Avatar
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    Originally Posted by safcpaul View Post
    Loving the log mate. Great lifts
    Thanks, feels a lot like talking to myself!
    "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. #192
    Registered User coachcalande's Avatar
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    I’m up and having coffee now.

    I anticipate a blockbuster workout….feels like it’s been forever which is silly at best.

    I’m leaning toward squat pyramid training 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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  13. #193
    Registered User coachcalande's Avatar
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    21 sets of legs in under an hour this am. I’d say the day of rest was worth it.

    Machine squats
    135x15
    165x13
    195x10
    225x8
    255x6
    285x4
    305x3
    Considered another…

    Front squats
    135x9
    155x6
    175x4
    185x4

    Leg ext
    150x13
    172x10
    194x9,8,7

    Leg curls
    125x13
    135x11
    145x9
    155x 8,7

    Brief rest and it’s time to blast arms…planning ten sets each for bis tris…
    "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. #194
    Registered User coachcalande's Avatar
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    What a day! Felt great.

    Ez curls
    64x17
    74x12
    84x10
    94x9
    104x7
    114x5

    Pushdowns
    66x26
    88x16
    110x10
    120x8
    130x7
    140x5

    Concentration curls
    30x10,8,7,8,7

    Skull crushers
    135x14
    145x9
    155x8
    165x8
    175x6

    Gotta eat!
    "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. #195
    Registered User coachcalande's Avatar
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    Another grocery run today:

    Eggs
    Egg whites
    Oatmeal
    Bananas
    Milk

    Chicken breasts
    Chicken thighs
    Ground beef
    Ground turkey
    Tuna
    Wheat bread
    Potatoes
    Rice
    Greens

    Mixed nuts
    Peanuts


    ….and one bag of cheddar and sour cream potato chips for the football games 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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  16. #196
    Registered User coachcalande's Avatar
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    Had a day off yesterday, resting again tomorrow….but today? 45 sets to failure.

    Start time 4:25 am
    Finish time 5:41 am

    Bench
    2 warmups
    285x8,7,6,6,6

    Supersetted with latpulldowns
    195x11,10,8,8,7


    Incline bench
    235x11
    245x7,6,6,6

    Supersetted with narrow pulldowns
    195x7,8,8,7,6

    Flyes
    45x14,12,9,9,7

    Supersetted with rows

    250x8,7,7,6,6

    Press behind head
    155x8,8,9,8,7

    Upright rows
    65x15
    75x12
    85x9
    95x7
    95x6

    Side laterals
    15x14,12,12,12,12

    Lift and eat.
    "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. #197
    Registered User coachcalande's Avatar
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    “Dropping reps when training to failure “

    Does the fatigue of failure training reduce volume by causing a drop in reps in subsequent sets?

    A- when training in higher rep ranges it does. I find that a set of say 11-12 reps will be followed by the next set at 8-10 reps. What’s interesting however, I can actually ADD WEIGHT and STILL get the 8-10. So why use the same weight?


    Next Observation- when the failure zone is 3-8 Reps, reps are NOT dropped or rarely dropped . For example a set of 8 is typically followed by multiple sets of 7, repeats of 6s. Sometimes, as my journal shows, a rep is gained back due to rest. For example, 9,8,7,8,7


    Next observation- with big bench and squat days, pyramid jumps can be large 30 pounds for instance with few reps dropped. For example 325x5, 355x4.


    There’s something refreshing about using higher volume pyramids from time to time 15-12-10-8-6-4-10 but after a few enjoyable workouts, I will miss the heavy iron . At my age, I am aware that multiple heavy sets , 5-5-4-3-3 for instance does tax me and my elbows , shoulders…just aren’t what they used to be. Lately, my groove is the 6-8 rep mark. Sometimes it feels just right to hit something of a mini pyramid like 10-8-6-6-4
    "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. #198
    Registered User safcpaul's Avatar
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    Mate you're an animal. Your sessions look brutal. Love it
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  19. #199
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    Originally Posted by safcpaul View Post
    Mate you're an animal. Your sessions look brutal. Love it

    Feeling the soreness *the good kind* in chest, delts and my mid back a bit.
    "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. #200
    Registered User coachcalande's Avatar
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    Gearing up for game day!

    Legs and Arms tomorrow.

    It’ll be pyramids for legs …almost guaranteed. Arms…we will see. Might be mini pyramid style like 12-10–8-8-8 or something like that. Then again maybe I’ll be in the mood for just a ramped warm up and bang caveman sets 5-8 reps.

    Ultimately moving iron in challenging sets from 3-15 reps for a bunch of sets in about an hour and 15 min.
    "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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  21. #201
    Registered User coachcalande's Avatar
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    Great nights sleep.

    Already have four/five meals made for the day…

    Staring at a plate of eggs/whites/oatmeal with cheddar now
    Drinking black coffee…

    4:30 is my intended start time…

    The next three meals

    Mid morning- 8oz chicken breast, American cheese on wheat

    Snack if needed is almonds/peanuts mixed

    Noon - is another chicken breast and cheese sandwich

    3- ground chicken sandwich , milk


    6- chicken thighs, potatoes, broccoli or green beans
    "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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  22. #202
    Registered User coachcalande's Avatar
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    Squats on the machine went well.

    135x17
    165x12
    195x10
    225x8
    255x7
    285x5
    315x3

    https://www.youtube.com/watch?v=BSMKWFE7LFQ

    Front squats
    135x10
    145x8
    155x7
    165x5
    175x5

    https://www.youtube.com/watch?v=aZ_Sy_4-7r8

    Leg extensions
    150x13
    172x11
    194x11
    194x9
    194x8

    Leg curls
    125x13
    135x12
    145x10
    155x8
    155x8

    Arms later 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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  23. #203
    Registered User coachcalande's Avatar
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    I left the weight room this am fine….right now…I’m walking funny. Destroyed my legs. Perfect.

    It’s going to make training arms a bit awkward but I’ll get it done.
    "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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  24. #204
    Registered User coachcalande's Avatar
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    Worked real fast here….20 min arm smoke

    Ez curls pyramid up and down
    65x15
    74x14
    84x12
    94x9
    104x7
    114x6
    124x4
    109x9
    84x11
    74x10
    64x13

    Pushdowns
    50x33
    72x17
    94x12
    104x11
    114x8
    124x6
    134x3
    116x7
    94x10
    62x15
    62x13

    Called it a win!
    "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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  25. #205
    Registered User coachcalande's Avatar
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    Too funny, just thinking that maybe I was gaining weight as I’d been a bit liberal with the mixed nuts and cheddar chips the last two weeks….my wife comes out after dinner with peanut butter choc chip cookies….the Holidays…..well, maybe it’ll be GAINZzz.

    Getting my mind right for tomorrow’s chest/back/shoulder lift.
    "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. #206
    Registered User safcpaul's Avatar
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    Gainz fueled by peanut butter cookies. Love it. I don't think anybody would begrudge you them with the work you're putting into them sessions. I'm piling the food down aswell but both my kids are full of cold. I can see myself ill for xmas lol
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  27. #207
    Registered User coachcalande's Avatar
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    Today I decided on higher rep count pyramid training.

    Felt great.

    Bench
    185x23
    215x15
    225x12
    245x10
    265x6.5
    285x3 * might as well have been 385 after all those reps!

    Narrow pulldowns
    138x18
    160x13
    182x8
    192x8
    202x6
    212x5

    Incline
    185x15
    195x11
    205x10
    215x8
    225x6
    230x5

    Wide pulldowns
    212x8,7,7,5
    202x7,6

    Shoulder press
    135x14
    145x11
    155x9
    165x6
    175x6

    Rows
    218x11
    238x8
    238x8,6,8

    Up row
    75x12
    85x9
    95x7,6,6

    Times up.
    Last edited by coachcalande; 12-17-2021 at 05:15 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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  28. #208
    Registered User coachcalande's Avatar
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    Some thoughts:

    There are days where I just feel rushed and I don’t enjoy cutting workouts short. I’m setting the alarm clock 15 min earlier and I have sort of accepted that I can double split my leg/arm day easily enough allowing me time and pace that I enjoy for my leg volume.

    I have to remind myself how far I have come with my legs since all the atrophy that occurred from ACL /MCL tears and surgery. One of the reasons that I train on machines is STABILITY. A few years ago, walking back with the squat bar loaded, I felt a scar tissue or cartilage shift in my RIGHT knee….not my surgically repaired left….it’s also a reason that I wrap my knees and leave them wrapped for the whole workout.

    Regardless, I love training legs and I love my machine training as it feels safe and I can push sets hard. As far as time..I always have this thought of going back to my early 90s split:

    Day one- chest/back/abs

    Day two -legs/calves

    Day three- shoulders/arms/forearms

    Day four- rest

    That split was ok, but the front delts take a pounding and as time goes by, real life stuff will interfere anyway and screw up the schedule.

    There’s no doubt that my current split has allowed the greatest gains in my 40 plus years around the iron. It’s by far the most flexible and allows for a torso focused push/pull day and another day smashing legs. I remember reading that Lee Haney rarely trained arms during his mass focused periods training just four days a week. For me, my arms had always been my best body part.
    Last edited by coachcalande; 12-18-2021 at 04:45 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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  29. #209
    Registered User coachcalande's Avatar
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    This website is so buggy. I just typed a bunch of stuff and it got deleted.

    Anyways, my split allows me both mental and physical recovery- allows more off days for real life responsibilities. I enjoy my early mornings off just spending time with my bride.

    In short, when I consider the old 90s split, I quickly recall the additional stress when life messes up that routine.

    Today, there’s plenty to do around the house that it’d be tough to block in 90 min to train and shower.
    "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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  30. #210
    Registered User coachcalande's Avatar
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    In reflection of how my training has changed, I’m much wiser about auto regulated training…I’ll have those heavy 3-5 rep days where I really want to test my strength, I’ll have the meat and potatoes mass training days where I mainly hit 6-8 reps and I’ll on occasion just focus on quality contractions, stretches and getting blood into the muscle in the 8-15 rep days….and of course now, after years of hating pyramid training, I find it great in my 50s as I can a) get a warmup and mind set b) make sure I’m not injured and am fully recovered c) chase volume, pump, or heavy lifts too. Obviously it’s not great for truly displaying strength in the low rep range but it’s great for displaying it in the 15-20 rep range.

    Interesting is that my triceps have REALLY responded well and I have hoisted up much bigger pushdowns and skull crushers since moving to pyramid style training. My guess is that the superior elbow warmup makes all the difference.
    "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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