Auto regulated training explained

[coachcalande]

Had a fantastic lift! Big weights and big volume.

Bench
305x4
265x9
265x8
265x7
265x7
265x6

Rows
176x13
196x8
196x8
196x8
196x7
186x6

Incline bench
205x12
215x10
225x8
235x6
245x5
265x4

Narrow pulldowns
182x11
192x8
192x8
192x7
192x8
192x7

Did 3 sets flat flyes 14-11-10
3 sets incline flyes 14-11-10

Wide pulldowns
192x7,7,6,6,6,6

Press behind head
155x10
165x8
175x6
185x5
195x3
135x14

Upright row
65x15
75x12
85x10
95x8
105x7
115x5

Six sets side laterals 17.15,15,12,12,13


Awesome

[coachcalande]

Pecs are sore today. The result of adding flys for the first time in months. As the saying goes, whatever it is that YOURE NOT DOING, works best.

Looking forward to legs and arms tomorrow….especially front squats!

[coachcalande]

Went for reps today.

Squats 5x15-8
Front squats 5x6-8
Leg ext 5x 12-15
* will do leg curls after work

Bis and tris were done between leg sets…

Curls 8x 10-15
Pushdowns 8x 10-20

[coachcalande]

My legs are DEAD.

[coachcalande]

Instinctive training continues…

Today is chest, back, delts.

I know I’ll do these…bench, incline, Pulldowns, rows, shoulder press, upright row…the question is, what else? How many sets and in what rep range?

For me, The bulk of my training is 5-8 reps but I’ll carry a few sets up to 20-25 and a few at 12-15 if I feel that’s what I want to do. Those are joint sparing reps. I think stressing and challenging the muscles, not the joints, is critical.

I’m also still coming back from a pec strain so I go by feel during the chest portion for sure. Last workout I had a heavy 305x4, will I push for more? Pyramid? Reverse pyramid? Hit straight sets? I’ll know after my warmup.

[coachcalande]

What a blasting session! If it was a baseball game, I’d have hit a pair of homers.

I started with supersetted benches and rows…

Bench warmup was 135 x15

Work sets:

235x16
255x12
275x8
295x5
265x8
265x7

Rows, go big!
218x15
228x12
242x8
262x7
262x6
262x 6

That’s a win! Moved on to supersetted inclines and pulldowns…

[coachcalande]

No warmup on incline..
235x9
235x7
235x7
235x6
235x6

Wide pulldowns
195x10
205x6
205x7
205x6
205x6

Moved on to flys and narrow pulldowns…

[coachcalande]

Very cautious with flys
45x12,10,9,8

Narrow pulldowns
165x11
175x8,8,8

Moved on to seated press behind neck..
155x12
165x8
175x6
185x4
195x3

Moved on to upright rows..

[coachcalande]

These felt light and instinctively knew to start ten lbs heavier…

Upright rows

75x13
85x11
95x9
105x7
115x6

Side laters, had to hurry..
16, 15, 14, 13..

Powerful.

[coachcalande]

It’s leg day! Last night at the football game the wind and cold had my quads stiff and tight. I feel good this am. Having my coffee and fixing a big breakfast of eggs, egg whites and oatmeal. Not gonna lie, might sneak a piece of pecan pie too.

The plan today is to hit BOTH heavy 3-5 rep sets and high rep sets for legs. As always I’ll know after my warmup set and see how the old hips and knees feel.

As far as arm work goes, I’m hoping to blast the living daylights out of them with a wide variety of reps and weights. I’m much more aware of elbows these days and tend to train with higher reps on triceps because of that. My arms have grown a lot in the last three or four months and I attribute it to consistent volume dosages of at least 8 sets bis, 8 tris. I like to always push the muscles with a couple of 3-5 rep heavy sets in addition to the typical hypertrophy rep ranges.

Sometimes I’m aware that my enthusiasm takes me on the brink of recovery miss…meaning an extra day off would be good. But I eat a lot and missing lifts won’t be good for the belly.

[coachcalande]

This works. 100% natural beef, finely aged at 55.

Just after size and strength, nothing more.

[coachcalande]

Smashed arms before taking my son to practice.

Ez curls
74x17
84x15
94x12
104x9
114x8
124x6
134x4

Curls are always supersetted with triceps
Pushdowns
70x29
88x19
110x13
120x10
130x7
140x6
150x6

That’s heavy!

Did dumbbell hammer curls next
45x7
45x7
45x7

Concentration curls
35x10
35x9
35x8

That stuff supersetting with skull crushers on the smith machine
135x 24! Breaks my old 22 rep record
145x10
155x10
165x9
175x6
185x5

Strong. Nice swole pump.

Now smith machine squats are up…had planned to go free weights but have some floating scar tissue in my left knee and it’s got me weary of slipping during a set.

Here we go…

[coachcalande]

Well, I went after the high rep squats and got em!

Squats today 20-13-12-9-8-6-5-4
Front squats 10-7-6-5-4
Leg ext 15-13-12-12-10
Leg curls 13-12-12-11-10

My legs are FRIED.

[coachcalande]

Too much fun this weekend and couldn’t sleep, missed morning lift time so just finished before dinner…GREaT lift anyways with some big lifts.

Bench- I knew I was going to try 315 today…
Warmup 135x15
Warmup 235x3

Work sets:
285x8
295x5
305x4
315x4( surprise!)
235x13
235x10

Narrow pulldowns
195x8
205x6
205x7
205x7
205x6

Incline bench
235x8
245x6
255x4
235x7
235x8

Wide pulldowns
205x7
205x8
215x6
220x5
195x9

Flyes
45x13
45x12
45x10

Incline flyes
45x10
45x8
45x8

Rows
262x7,7,7,6,5
212x13,12,9

Seated press behind head
185x5
155x9
165x7,7,7

Upright rows
85x10
95x8
105x7
115x5
95x8

Side laterals felt light!
23,15,15,14,13

Time for some chili n rice

[coachcalande]

Definitely have a good soreness this am! I really like what flyes and incline flyes add to chest training.

Feeling like I want to do more front raises and bent lateral raises for delts. Wishing I had cable preacher curls as an option for biceps.

[coachcalande]

I’m doing great! Feel awesome.

This am I put in 45 minutes of leg blasting and did all this:

Smith squats 6 sets pyramid 20-5 reps, jumping 20 lbs each set.

Front squats 5 set pyramid 10-5 reps, jumping 10 lbs each set.

Leg ext 5 sets 12-15 reps

Leg curls 5 sets 12-15 reps


I plan to train arms this afternoon.

[coachcalande]

Two cans of tuna, half an onion and two slices of oatmeal bread toasted, Mayo…16 oz milk

A short nap…

Started arms off with ez curls pyramid style, six sets 15-6
Super Those with pushdowns pyramid style 25-8

Then moved to three sets of hammer curls, 6-8 reps each supersetted with skull crushers for six sets 20-8. Most of those sets were around 10 reps.

Finished with 3 sets of alternating curls supination style, also 6-8 reps.


So in all, 12 sets bis, 12 tris. Short and sweet.

[coachcalande]

Upper body push and pull today- chest/back/shoulders scheduled. Opted to sleep in after a late night so Ill attack it after work today…should be a monster lift as I have eaten well and feel good.

Stay tuned…

[coachcalande]

I knew that today was going to be awesome!

Bench
285x8
305x5!
325x3!
285x7
285x7

These were RIDICULOUS Rows
212x13
262x10
306x6!!!
306x6
306x6

Incline bench
235x11
255x7
265x5
275x3!
235x8

Wide pulldowns
180x13
205x7
215x6
225x5
205x8

Flat flys
45x13
45x11
45x10
Incline flyes
45x10
45x8
45x7

Narrow pulldowns
180x9
180x8
180x7
180x7
180x7

Shoulder press
135x18
165x10
185x5
205x3
165x8

Upright rows
75x14
95x10
105x8
115x7
125x4

Lateral raises 18, 15,14,13,13,

Punchers x 2 sets to failure

[coachcalande]

The shoulder workout yesterday…I’m feeling it!

The comeback I have made with both my shoulder press and my upright rows is amazing. I’m really happy with the gains.

[coachcalande]

Today’s meals to make yesterday’s lift stick and to KNOW that tomorrow will be a great leg day…

Eggs and oatmeal
Chicken breast sandwich and mixed nuts
Pizza and fries with my son after his football game….meat lovers topping
Chicken thighs and potatoes, greens

[coachcalande]

Sunday morning blasting session coming up!

Had my coffee, eggs, oats…

Have been planning all my leg sets over 8 reps aiming for 10-15 but we will see what happens….

For those that are following along, I have a history of knee surgeries and euflexxa injections for arthritis….I wrap my knees, do not use a belt and I mix up my squats sometimes free weights and often on a smith machine for stability. My arthritic bone Spurs can sometimes snag and tear cartilage so walking with free weights is a scary proposition. I also like to vary my second lift between front squats (my new favorite) and leg press or deadlifts which I haven’t done for some time.

Another movement I’m considering exploring again is old fashioned raised heel barbell hack squats - can also be done with dbs.

In any case, today I plan to do smith squats, smith fronts and leg ext, leg curls (seated) then blast my arms…probably with a giant pyramid….

[coachcalande]

Here we go….

Smith squats…first set

135x22 which shows that I have gained 5 reps here since this thread started!

That’s CARDIO!

Going to 155 for reps…

[coachcalande]

Aeorosmith “sweet emotion” playing as I knocked out 15 consecutive reps at 155…cardio conditioning is a factor with high reps.

Going to 175 for reps…

[coachcalande]

175 x12 consecutive reps, no rest pauses.

Going up to 195….

[coachcalande]

These high rep sets are significantly easier on the discs in the low back….

[coachcalande]

195x10…going up to 215….

[coachcalande]

215x8….

Time for front squats…

[coachcalande]

135x11

Going up ten…

[coachcalande]

145x8…

Going up 10