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  1. #91
    Registered User TAWS6's Avatar
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    Hamstrings

    RDL 5x5
    Leg curl 3x10
    Leg ext 2x6
    Calfs/abs.. who cares lol
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  2. #92
    Registered User coachcalande's Avatar
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    I’m certainly not pretty but I’m getting stronger fast!

    This is a PR in my 50s. I have handled over 300 in my late 40s.( at a bigger body weight I’d guess)

    Today’s final set of incline bench 275x3 https://youtu.be/VMIBuCgiRfE

    The bad news, I broke a weld on my seated row machine. Ugh.

    Anyhow, as you can see, today I went Heavy on all my compounds, 3-8 reps.

    Great day in the gym and exactly proves to me how extra calories rapidly create strength 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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  3. #93
    Registered User OscarTheBeardie's Avatar
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    chest/shoulder/triceps:

    barbell barbell bench - (warmup, then) 5 x 10, 7, 5, 3, 3
    incline barbell bench - 3 x 8, 6, 5
    low incline flye - 2 x 10
    cross bench dumbbell pullover - 2 x 12
    arnold press - 3 x 8
    lateral raise - 2 x 10
    overhead cable triceps extension - 2 x 10
    weighted dip - 2 x 10
    The only thing necessary for the triumph of evil is for good men to do nothing.
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  4. #94
    Registered User coachcalande's Avatar
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    Today’s workout kicked my fat arse.

    SquattedAMRAP

    145 AMRAP
    175 amrap
    205 amrap
    235 amrap
    265 amrap
    295 amrap
    325 amrap….gassed and sweatin!

    Leg ext
    Five sets amrap with 165

    Then I did four giant sets of

    Ez bar curls/pushdowns/calf raise/ leg curls

    I wanted to quit but had more arm work to do..

    Four supersets of alt db curl and skull crushers

    One set of concentration curls and I had to stop…
    "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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  5. #95
    Registered User SmolMastodon's Avatar
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    Returning this week back to lifting (leaving tomorrow to Rhodos for a week tho so guess itll be dumbbells then)

    Today

    Deadlifts 2x6
    Incline Bench Press 3x8
    TBar Rows 3x8
    45°Leg Press 3x10
    Close-Grip Pulldown
    Face pulls + lateral raises 3x12/2x12

    Feels good being able to lift again, weights are low but hope to rack em up quickly
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  6. #96
    Registered User BeginnerGainz's Avatar
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    Originally Posted by coachcalande View Post
    Today’s workout kicked my fat arse.

    SquattedAMRAP

    145 AMRAP
    175 amrap
    205 amrap
    235 amrap
    265 amrap
    295 amrap
    325 amrap….gassed and sweatin!

    Leg ext
    Five sets amrap with 165

    Then I did four giant sets of

    Ez bar curls/pushdowns/calf raise/ leg curls

    I wanted to quit but had more arm work to do..

    Four supersets of alt db curl and skull crushers

    One set of concentration curls and I had to stop…
    You do A LOT of arm work…
    Age: 28
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  7. #97
    Registered User coachcalande's Avatar
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    Originally Posted by BeginnerGainz View Post
    You do A LOT of arm work…
    When I can…typically 2 movements 4 sets each for bis and again for tris. I’m off work for another couple weeks so bumping volume to about 9-12 sets each for a bit. It’ll drop down drastically when football season starts.
    "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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  8. #98
    Unregistered User MyEgoProblem's Avatar
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    I honestly don't think that was a lot for arms...
    Not when you look at his programming and 21" arms..


    As for my training?
    Yesterday I did my upper back and gpp work (usually done 2xweek.. Ish)

    Hammer strength iso high row.
    8min density amrap. 75 total reps in 8 sets (15 in first)

    Deadstop ez skull crushers ss ez curls.
    5xf (all over 15reps) new bar, had to test her out.

    Seated leg curl.
    5x15/15/12/10/8

    Abs.
    Skipped, f ab work, never limited me at all.....

    Conditioning.
    8 prowler push sprints (down and back)
    Approx 20 blast/ 100 dust sprintervals
    200 Band facepulls done on rest
    FMH crew - Couch.
    Washed up meathead
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  9. #99
    Registered User coachcalande's Avatar
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    Hot and humid in my garage. I kicked my own arse anyway.

    Today I wasn’t sure where I was gonna go with reps and weights so I started with some nasty heavy seated rows *to test out the new weld job* crushed five sets there between 6-8 reps each supersetted with Bench press. For bench I did AMRAP with 235,245,255,265,275. Nice pump.

    Moved to incline bench supersetted with narrow grip pulldowns..heavy 6-8 there for four sets each.

    Was SOAKED by that point and on my second bucket of water…thank God for Metallica banging in the background to keep me chopping wood.

    Four supersets of flat bench fly presses *press when failing at fly* 12 ish reps there…wide grip pulldowns to finish off the back. 6-12 reps.


    Slowed things waaaayyyy down and caught my breath to do 12 sets of shoulder work.
    Seated press behind the head
    Upright rows
    Db side laterals…

    Hydrating 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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  10. #100
    Registered User TAWS6's Avatar
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    Still trying to bring shoulders up. Upper 2 was yesterday. One thing I noticed about this style of training is that its way easier to get through the workouts versus the standard upper/lower or heavy/light system.

    Upper 2 (shoulders spec)
    Upright row 5x5
    Lateral raise 3x10
    Incline press 2x6
    Row 2x8
    Lat pulldown 1x8
    Barbell curl 2x10
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  11. #101
    Registered User cam1987's Avatar
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    Pull day.

    4x6 BB row
    3x10 DB rows
    3 sets of AMRP bw pullups (did 6 then 5 and 3, long way to go but goal is to hit 10 on every set then progress to weighted)
    3x8 BB curl
    3x12 hammer curl.
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  12. #102
    Registered User coachcalande's Avatar
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    Originally Posted by cam1987 View Post
    Pull day.

    4x6 BB row
    3x10 DB rows
    3 sets of AMRP bw pullups (did 6 then 5 and 3, long way to go but goal is to hit 10 on every set then progress to weighted)
    3x8 BB curl
    3x12 hammer curl.
    Maybe do your pull-ups first.
    "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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  13. #103
    Registered User coachcalande's Avatar
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    My son took these photos after telling me that he could see the summer gains.
    Attached Images
    "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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  14. #104
    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by coachcalande View Post
    My son took these photos after telling me that he could see the summer gains.
    Certainly not a narrow back boy!
    FMH crew - Couch.
    Washed up meathead
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  15. #105
    Registered User SmolMastodon's Avatar
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    First day Hotel workout.

    Maybe abit too much, was going to do a variation of stopgap ppl dumbbell but since theyre closed tomorrow kinda did full body

    So this was today

    Db bench press 3x10
    Lat pulldown 3x12
    Incline Flys 2x8
    Cable rows 3x12
    Arnold Press 2x8
    Reverse flyes 3x12
    Leg extension/leg curls 4x12
    Back extensions 2x10

    Cant wait to return home and start my GZCLP journey but felt good working out, even tho im very out of shape
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  16. #106
    Registered User BeginnerGainz's Avatar
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    Did my lower body today

    Calf raises, 5 ct pause at the bottom, 3 ct pause at the top
    45x8
    70x7*

    Leg extensions,
    some idiot broke the good leg extensions machine, probably by using weights he had no business doing in the first place and kicking it up and catching it with his weak little bitch knees…anyway, so I had to use the one that I just can’t get a feel for and work my quads as best as possible, using half the weight I normally could
    70x6
    115x6
    115x12/10/9*

    Seated leg curls
    85x6
    100x6
    130x10/9/8*

    Leg press weight only
    200x20
    380x15
    580x10
    670x11*

    SLDL
    135x8
    225x6
    315x4*

    Goblet squat iso hold
    90x29 seconds

    This was my first time pre-exhausting before my compounds on leg day and I have to say it was the most productive session I’ve had in a while.
    Last edited by BeginnerGainz; 07-17-2021 at 05:28 PM.
    Age: 28
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  17. #107
    Registered User EliKoehn's Avatar
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    Originally Posted by coachcalande View Post
    My son took these photos after telling me that he could see the summer gains.
    Admiration
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  18. #108
    Registered User coachcalande's Avatar
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    Sweatin!

    Another lower+arms day in the books.

    Pyramid six sets of squats
    Pyramid 3 sets front squats
    Straight sets on leg ext for four sets
    Four sets seated leg curls

    Then giant sets of ez bar curls, pushdowns and standing calf raise on the smith machine.
    Finished up with concentration curls and more pushdowns
    "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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  19. #109
    Registered User BeginnerGainz's Avatar
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    Upper body today

    Pec deck (because it is the only thing I really feel my chest working)
    50x12
    70x10
    100x10
    120x13/10/8*

    DB high incline press
    20x15
    30x10
    50x6
    70x8*

    Pronated chest supported rows
    50x10
    80x8
    100x8
    120x11/10/8*

    Leaning neutral grip lat pulldowns
    70x10
    100x8
    130x8
    160x9*

    DB curls
    20x10
    30x8

    Rope triceps pulldowns
    30x10
    50x12/10/6

    CONVENTIONAL DEADLIFTS TIME!!!
    (These were fun when I was already exhausted)

    135x5
    225x3
    315x2
    405x1
    455x1*
    500 Failed just above the knee
    405x1 (with 15 second static hold at the top)
    Age: 28
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  20. #110
    Registered User coachcalande's Avatar
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    Sharing these workouts here seems to be highly motivating. I train at home, share workouts with my son and of course talk weights with the football kids I coach. Being around folks who love the iron keeps me young and motivated. My father in law suggested that I gear it down …feels more like I’m hitting the turbo charger!

    Today I blasted away at chest, back and shoulders. Living in an expanded rep range has really brought about new enthusiasm too.

    I started with supersets of bench and close grip pulldowns. I did SEVEN sets of bench today pyramid style starting at 15 reps, adding twenty pounds each set until I finished with a strong 3 rep set. Something like 15-12-10-8-6-5-3. Great pump. I used a steady weight on the pulldowns hitting 6-10 reps.

    My second paired lifts were incline bench and wide grip pulldowns. Same weight for four sets each in the 6-8 rep range.

    Third paired movements were flat bench fly presses partnered with seated rows. I did pyramid the rows from 10 reps to 5.

    I had a great pump and could feel today’s training in all parts of my chest and back. The muscles between my shoulder blades were really hit well.

    I refilled my water and went to work on shoulder press behind the head. Nice pyramid 10-4 there. Upright rows pyramid from 12-6. Finished with four sets of side lateral raises.

    Been lazy on the ab work in this heat. Gonna push the mower after lunch.

    Feel great. Chomping at the bit for my next 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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  21. #111
    Registered User coachcalande's Avatar
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    Legs +arms today.

    Pyramid squats
    6x12-4

    Straight sets on my front squats
    3x8-12

    Straight sets on my leg ext
    4x 12-15

    Straight sets on my leg curls
    4x10-15

    Straight sets on calves
    4x 15-20

    AC/DC and Pear Jam pushing me to the finish line

    Ez bar curls, lighter today 5x8-12
    Concentration curls 4x 8-10
    Pushdowns 9x 8-12
    "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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  22. #112
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    Regular Exercises !!!!
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  23. #113
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    I recently bought an Ironmaster Pro bench so I can workout at my parents' house (they're 86 y.o. with health problems so I have to help them out and I spend a lot of time there).
    So between the bench, a pair of olympic dumbell handles, an EZ curl bar, and a pile of plates I actually had a pretty good lat, trap, rear delt, and biceps workout...

    Dumbbell rows on a low incline 6 sets x 15-8 reps (up to 65 lb dumbbells)
    Single arm dumbbell bent rows 3 x 8 (65 lb dumbbell)
    Dumbbell upright rows 3 x 10 (30lbs each dumbbell)
    EZ bar curls 4 x 12-10 (up to 85 lbs)
    Rear delt raise on low incline 3 x 15 (25 lb dumbbells)
    Shrugs 3 x 20 (65 lb dumbbells)
    Ab crunches 3 x 25
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  24. #114
    Registered User MG5's Avatar
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    Deload workout

    All worth it. So pumped to get back to it next week.
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  25. #115
    Registered User coachcalande's Avatar
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    I really appreciate those of you taking the time to share your training and nutrition etc.

    Yesterday was a day of rest and I spent about four hours in the car with sore legs!

    Today I started with a big breakfast made up of leftovers…we need a grocery store run!

    Coffee
    Ground beef, chopped pork, corn carrots and egg whites all mixed, topped with a bit of cheddar…covered a baked potato….mmmm gains.

    I went after a hard power building workout :

    Bench press
    Warmups…135x15; 225x3
    Work sets
    285x6
    294x4
    305x3
    315x3
    325 x3 ( video coming)

    https://www.youtube.com/watch?v=bEofmtb5SQ4

    Incline bench bench
    235x7,
    235x 7
    235x6
    235x6

    Flyes
    45 x 4 sets 10-15 reps

    Back:
    Heavy rows
    275x 6 sets 5-8

    Wide pulldowns
    210x 4 sets 8-10

    Narrow pulldowns
    210x 4 sets 6-8


    Shoulders

    Press behind the head
    155x10
    165x8
    175x6
    185x 5
    195x 4

    Upright row pyramid 5x 15-6

    Side laterals 4x 8-12


    My daughter…finishing her hill sprints says “remember Daddy…TANK!”

    None of this makes you smaller. Train to gain.
    Last edited by coachcalande; 07-24-2021 at 07:01 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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  26. #116
    Registered User BeginnerGainz's Avatar
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    Lower body Saturday

    5 ct calf raises at the top and bottom
    45x10
    70x8

    Leg extensions
    70x6, 100x6, 130x6, 160x6, 175x12/9/8*

    Seated leg curls
    85x8, 115x8, 130x12/9/9*

    Leg press
    200x15, 400x10, 580x8, 720x12*

    Stiff leg deadlifts
    Warmed up with 315x5 overhand conventional
    Then…
    225x8
    315x6
    405x3 (new PR)

    Deadlifted 405 and held the top for 15 seconds to cap it all off

    Goblet squat iso hold
    100 for 41 seconds
    Age: 28
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  27. #117
    Registered User coachcalande's Avatar
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    Grocery run today.

    The staples:
    Eggs
    Egg whites
    Oats

    Chicken breast
    Tuna
    Rice
    Green veggies

    Red meat
    Nuts/cheese
    Peanut butter

    Just watching YouTube for motivation. Took some video of my sons lifts. He had a beautiful set 225x3 very deep squats as he prepares for football season.
    "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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  28. #118
    Registered User BeginnerGainz's Avatar
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    Originally Posted by coachcalande View Post
    Grocery run today.

    The staples:
    Eggs
    Egg whites
    Oats

    Chicken breast
    Tuna
    Rice
    Green veggies

    Red meat
    Nuts/cheese
    Peanut butter

    Just watching YouTube for motivation. Took some video of my sons lifts. He had a beautiful set 225x3 very deep squats as he prepares for football season.
    Nice, I bury all my squats. I can’t stand parallel/high squatters for some reason.
    Age: 28
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  29. #119
    Registered User coachcalande's Avatar
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    Black coffee
    4 eggs, cup of egg whites
    Oatmeal

    A healthy serving of SQUATS
    Seven sets pyramid style in 30 pound jumps 15, 12, 10, 8,7,5,4

    Three sets of front squaTs pyramid style 10-8-6

    Five sets leg ext 10-15 reps

    Four sets seated leg curl 10-15 reps

    Four sets standing calf raise 12-20 reps

    Six sets ez bar curls pyramid 12-4
    4 sets concentration curls 6-10 reps
    9 sets pushdowns pyramid style 20-4


    Total time in garage…75 min.

    * reduced cals by reducing cheese last two 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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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