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  1. #61
    Registered User coachcalande's Avatar
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    Originally Posted by joewattie View Post
    That's over 400 lifts! How long did that take?
    55 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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  2. #62
    joe joewattie's Avatar
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    Originally Posted by coachcalande View Post
    55 min.
    So about 400 lifts in 55 minutes - about 8 seconds ea.

    I've enjoyed our conversations. I'm starting to feel like I might be doing at least a couple things right. I'm old so I do a "full body" so I only have to go about three times a week. I start with high rep to make sure things are "working" ok. I do "pulls" first, seems to warm up the joints for the "push". This was today (everyday is pretty much the same);

    From higher rep / lighter weights to lower rep / heavier weights:

    Supersets, agonistic pairs;
    * Seated leg curls - 25, 15, 10, 5, 5, 5
    * Seated leg extensions - 25, 15, 10, 5, 5, 5

    Supersets;
    * Seated leg press - 25, 15, 10, 5, 5, 5
    * Seated calf raise - 25, 15, 10, 10, 10

    Supersets, agonistic pairs;
    * Seated back row - 25, 12, 6, 5, 5 & dropset of 5 more
    * Seated chest press - 20, 10, 5, 5, 5 & dropset of 3 more

    Supersets, agonistic pairs;
    * Trap pulls - 17, 13, 10, 7 & dropset of 5 more
    * Seated shoulder press - 20, 6, 5, 4 & dropset of 5 more

    Supersets, agonistic pairs;
    * Seated preacher curls - 15, 6, 5, 4 & dropset of 5 more
    * Seated triceps extensions - 13, 5, 5, 5 & dropset of 3 more

    Supersets, agonistic pairs (at my age I'm using the machine that drops a few pounds off of body weight);
    * Chinups - 10, 10, 10
    * Dips - 10, 10, 10

    Seated Ab machine, 10 & dropset of 10 & another dropset of 10

    Supersets, agonistic pairs
    * Hanging leg lifts - 10, 10, 10
    * Back extension machine - 10, 10, 10

    That's about 560 "lifts". Takes about an hour and 45 minutes so about 11 to 12 seconds each.
    Last edited by joewattie; 09-25-2021 at 01:51 PM.
    joe Henry
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  3. #63
    Registered User coachcalande's Avatar
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    Originally Posted by joewattie View Post
    So about 400 lifts in 55 minutes - about 8 seconds ea.

    I've enjoyed our conversations. I'm starting to feel like I might be doing at least a couple things right. I'm old so I do a "full body" so I only have to go about three times a week. I start with high rep to make sure things are "working" ok. I do "pulls" first, seems to warm up the joints for the "push". This was today (everyday is pretty much the same);

    From higher rep / lighter weights to lower rep / heavier weights:

    Supersets, agonistic pairs;
    * Seated leg curls - 25, 15, 10, 5, 5, 5
    * Seated leg extensions - 25, 15, 10, 5, 5, 5

    Supersets;
    * Seated leg press - 25, 15, 10, 5, 5, 5
    * Seated calf raise - 25, 15, 10, 10, 10

    Supersets, agonistic pairs;
    * Seated back row - 25, 12, 6, 5, 5 & dropset of 5 more
    * Seated chest press - 20, 10, 5, 5, 5 & dropset of 3 more

    Supersets, agonistic pairs;
    * Trap pulls - 17, 13, 10, 7 & dropset of 5 more
    * Seated shoulder press - 20, 6, 5, 4 & dropset of 5 more

    Supersets, agonistic pairs;
    * Seated preacher curls - 15, 6, 5, 4 & dropset of 5 more
    * Seated triceps extensions - 13, 5, 5, 5 & dropset of 3 more

    Supersets, agonistic pairs (at my age I'm using the machine that drops a few pounds off of body weight);
    * Chinups - 10, 10, 10
    * Dips - 10, 10, 10

    Seated Ab machine, 10 & dropset of 10 & another dropset of 10

    Supersets, agonistic pairs
    * Hanging leg lifts - 10, 10, 10
    * Back extension machine - 10, 10, 10

    That's about 560 "lifts". Takes about an hour and 45 minutes so about 11 to 12 seconds each.
    Strong work!
    "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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  4. #64
    Registered User coachcalande's Avatar
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    I really wasn’t as ready to lift this am…but after a light warmup on bench I blasted off!

    Bench press 28-15-10-6-7-6-5. The last four sets were with 265 so I’m coming back from that pec strain it would appear…but it’s not 100% yet.

    Incline press 7-6-6-6-6-13 the first five sets with 235

    Did Rows first today and smashed weight 15-10-8-7-6-6

    Pulldowns- 9-8-7-7-7-10-10-8

    Press behind head, worked up to 195 lbs 15-10-5-4-3-10

    Doing well on upright rows 12-11-9-7-5 (105 lbs)

    Side laterals light 16-15-14-14. I love these lighter!

    Some photos of weights lifted..
    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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  5. #65
    Registered User coachcalande's Avatar
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    So I feel GREAT! Im training fast, heavy, hard, with focus and intensity!

    Im eating usually at:

    5 am

    9

    1

    4

    7 pm

    Trying to get 50 G protein or more each time.

    Recovery is no problem at all.
    "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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  6. #66
    Registered User coachcalande's Avatar
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    50 min workout- hit arms first and crushed two new PRs!

    Pushdowns- 18-14-8-6-6
    Skull crushers 22!-12-8-8-8 (185x8!)
    E curls 13-8-7-6-6
    Alt db curls 8-8-7-7-8

    Squats 12-10-9-8-6
    Leg ext 12-9-8-7-6
    Leg curls 14 11 9 9
    "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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  7. #67
    Registered User coachcalande's Avatar
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    Todays lift was great!

    Bench 21-14-10-8-6-5
    Incline 12-9-8-5-8-10
    Narrow pulldown 14-13-9-8-8
    Wide pulldowns 10-9-8-7-6
    Rows 10-9-10-8-7
    Seated press 11-9-7-5-10
    Up row 13-12-8-6-6
    Side lateral 14-14-13-11
    "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. #68
    Registered User BeginnerGainz's Avatar
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    Originally Posted by coachcalande View Post
    Todays lift was great!

    Bench 21-14-10-8-6-5
    Incline 12-9-8-5-8-10
    Narrow pulldown 14-13-9-8-8
    Wide pulldowns 10-9-8-7-6
    Rows 10-9-10-8-7
    Seated press 11-9-7-5-10
    Up row 13-12-8-6-6
    Side lateral 14-14-13-11
    I started doing my lateral raises in a really old fashioned kinda way. I lay on my side on an incline bench, and start with the working arm stretched towards the ground, then squeeze the shoulder up until I feel the side delts shorten completely. Then I reverse the movement and that way I get a nice stretch on the side delts, something you just don’t get with regular laterals.
    Age: 29

    "If I have seen further than others, it is by standing upon the shoulders of giants"
    -Sir Isaac Newton
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  9. #69
    Registered User coachcalande's Avatar
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    Originally Posted by BeginnerGainz View Post
    I started doing my lateral raises in a really old fashioned kinda way. I lay on my side on an incline bench, and start with the working arm stretched towards the ground, then squeeze the shoulder up until I feel the side delts shorten completely. Then I reverse the movement and that way I get a nice stretch on the side delts, something you just don’t get with regular laterals.
    Right! Sort
    Of mimics cable lateral raises
    "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. #70
    Registered User coachcalande's Avatar
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    Here’s the beauty of my every other day split. Yesterday I was scheduled to do legs/arms.

    My son had a 6:30 am bus ride for his football game and I drove over 120 miles and we weren’t done for the day until around 2 pm.

    I decided that I’d have a better workout by pushing the thing off until this am. Good food, rest and 3 cups of coffee later and today was a GREAT workout!

    I set my mind to do six sets of squats but ended up doing 8.

    I did a pyramid doing 20-30 pound jumps and my reps were 17-14-10-9-7-6-5-3

    I then did four sets of front squats 9-6-6-4 adding 10 lbs each set

    Four sets of leg extensions 14-12-11-9 with 22 pound jumps

    Four sets of seated leg curls with 5 pound jumps 15-13-10-8

    The total time there was 45 minutes.

    Then I went to work on my arms…

    Ez curls with 10 pound jumps each set 12-9-8-5-4
    Pushdowns with 10 pound jumps 16-12-9-7-6
    Alt db curls 9-7-6-7 (same weight)
    Skull crushers 14–9-9-8

    Then I had to dig a 3 foot hole to bury a family pet…

    Weekend workouts are the best! Zero worries about the clock. Just work at getting quality contractions and some heavy iron moved with good form to failure.
    "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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  11. #71
    Registered User coachcalande's Avatar
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    Sore….very sore…
    "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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  12. #72
    Registered User coachcalande's Avatar
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    Another great workout. Anyone who says you can’t add muscle mass in your 50s is just plain wrong.

    Today’s sets and reps. Everything to failure as always.

    Bench 14-11-8-5-6-5
    Wide grip pulldowns 13-11-6-6-6
    Incline bench 13-9-7-6-6-7
    Narrow pulldowns 12-10-9-8
    Seated press 15-9-6-7-5
    Row 11-11-10-9-9
    Upright row 11-11-9-7-4
    Side laterals 16-13-13-12-11
    "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. #73
    Registered User coachcalande's Avatar
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    This am I trained legs and ran out of time because I had to bake chicken first…

    Squats 16-12-9-8-7-6-5-4
    Front squats 8-6-5-5
    Leg ext 13-10-10-8
    Leg curls 20-13-10-9

    Afternoon workout
    Ez curls 12-9-8-5-7-6
    Alt db curls 8-7-7-7-7
    Pushdowns 35-20-13-9-8-7
    Skull crushers 11-11-10-10-9
    "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. #74
    Registered User coachcalande's Avatar
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    What a great flipping workout!

    Bench 20-16-11-9-6-5-4-3
    Inclines 12-9-7-6-5-8

    Wide pulldowns 15-10-8-6-7
    Narrow pulldowns 14-8-8-8-7
    Row 11-9-7-8-7
    Wide rows 11-11-9

    Seated press behind head 11-9-7-6-4
    Upright row 13-10-7-6-5
    Side laterals 16-14-13-13-12
    "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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  15. #75
    Registered User coachcalande's Avatar
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    Feel very good with the hypertrophy and strength gains I have seen working with this volume and intensity.

    During the course of this thread I have been working thru a strained pec/serratus - something…and for awhile I either didn’t train chest, worked only upper, or worked very light. Yesterday I was handling 285 for reps comfortably and there’s no sign of injury today.

    The size I see in my shoulders, pecs, lats and traps is pleasing and the arms gains are notable! I’m seeing better thigh development with the inclusion of front squats as it seems that my glutes dominate the back squats.

    My calves grew while I was running but I have some sort of heel injury and soreness in the other ankle so for the moment, I’m avoiding calf work.

    Enthusiasm has never been better.
    "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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  16. #76
    Registered User coachcalande's Avatar
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    Legs and arms today. Very poor sleep and a lot of junk food yesterday (which can create gains!)

    Just finished 8 sets of squats.
    Squats 17-13-10-8-6-4-3-8

    Now setting up for smith front squats…
    "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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  17. #77
    Registered User coachcalande's Avatar
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    Oiled the machine…

    Front squats 10-7-6-5-4

    On to leg extensions…
    "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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  18. #78
    Registered User coachcalande's Avatar
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    Leg extensions 15-11-9-8-13

    Now leg curls…
    "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

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  19. #79
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    Leg curls…same weight all four sets

    15-11-12-11


    Time to rehydrate and then train arms.
    "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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  20. #80
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    Today’s arm blasting after legs…went fast…

    Alternating sets bis/tris as always…


    Ez curls 14-12-10-8-7-5
    Pushdowns 17-13-13-10-7
    Concentration curls 8-8-6-7-6
    Skull crushers on smith 13-12-8-7-7

    Have meal two waiting for me…eggs n toast.
    "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. #81
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    Originally Posted by coachcalande View Post
    Today’s arm blasting after legs…went fast…

    Alternating sets bis/tris as always…


    Ez curls 14-12-10-8-7-5
    Pushdowns 17-13-13-10-7
    Concentration curls 8-8-6-7-6
    Skull crushers on smith 13-12-8-7-7

    Have meal two waiting for me…eggs n toast.
    It's a real morale boost to see you training so hard, and at a level competitive with anyone on here AFAIK. I think you're exactly my dad's age and I haven't been able to get him back into it. He benched well over 3 regularly through his 30s and into his 40s, for reference.

    The plenty of food frequently makes great sense for making recovery easier, but are you able to keep weight constant doing that? Caloric surpluses with intense training is cloud 9 though...
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  22. #82
    Registered User coachcalande's Avatar
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    Originally Posted by EliKoehn View Post
    It's a real morale boost to see you training so hard, and at a level competitive with anyone on here AFAIK. I think you're exactly my dad's age and I haven't been able to get him back into it. He benched well over 3 regularly through his 30s and into his 40s, for reference.

    The plenty of food frequently makes great sense for making recovery easier, but are you able to keep weight constant doing that? Caloric surpluses with intense training is cloud 9 though...
    I think with the added volume and more consistent training that I have actually dropped a little belly fat. My scale is next to useless but all I care about is gaining both size and strength anyway. When I feel fat I usually just cut out the junk binges and try to move more…but I’m not willing to give up size or strength. Just can’t.

    Played around with low carbs, carb cycling and even lower cals, lower fat…dropped to around 3200 cals for awhile….hated my training during all of that.

    Weird thing I googled calories per rep and it’s probably around half-.75 cal per rep so figure 300-500 cals burned during workout and a bunch more for recovery.

    I think I look better now than I did back in June/July…definitely bigger. As my pec heals I’m looking to see what I can do.
    Last edited by coachcalande; 10-16-2021 at 03:46 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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  23. #83
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    Outer thighs are sore! Front squats geterdone.
    "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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  24. #84
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    Been up since 3 am…..why? Chomping at the bit to train! Was laying there visualizing squeezing out close grip lat pulldowns…lol, crazy how motivated I am.

    Getting my coffee now….I’ll report back after my lift…chest/back/shoulders.
    "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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  25. #85
    Registered User coachcalande's Avatar
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    Today’s lift was awesome! First time using over 300 since pec strain. Here’s all sets, reps and resistance. None of this was preplanned…all by feel.

    Bench
    185x22
    205x14
    225x12
    245x 8
    265x 6
    285x5
    305x3
    235x9

    Bench sets were supersetted with wide lat pulldowns


    Pulldowns
    138x14
    148x11
    158x9
    168x 8
    178x6
    178x6

    Incline bench
    185x12
    195x9
    205x7
    215x6
    225x5
    235x 6
    235x5
    185x10

    Supersetted with narrow lat pulldowns


    Narrow pulldowns
    178x6
    178x6
    178x6
    178x6
    178x5
    138x11
    138x9

    Shoulder press behind head
    135x15
    145x10
    155x9
    165x6
    175x4
    185x3


    Shoulder press supersetted with rows…

    Seated row
    192x12
    212x9
    232x7
    232x7
    232x7
    232x6

    Upright row
    65x15
    75x11
    85x9
    95x7
    105x6
    115x4

    Side laterals
    5x 12-17 reps
    Last edited by coachcalande; 10-13-2021 at 04:54 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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    Having coffee…it’s legs plus arms today.

    Have been thinking about my workout for about an hour and I don’t yet know what I’ll do for sets, reps, weights…I questionEd if I was fully recovered as I dragged my old body out of bed but reading the forum and some stuff online has my enthusiasm rising.

    I thought about taking today to rest and then attacking it tomorrow but that passed quickly.

    I’ll post back later with the results of my efforts.
    "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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    Registered User coachcalande's Avatar
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    Squats 5x 17-3 pyramid (30-50 lb jumps)
    Front squats 5x 10-3 pyramid
    Leg ext 5x 8-12
    Leg curls 5x 8-15

    Ran out of time and will hit arms hard after work!
    Last edited by coachcalande; 10-15-2021 at 05:27 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

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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    Finished arms with 11 supersets pyramid style up and back down in weight.

    Pushdowns 18-13-8-7-7-7-6-6-10-12-15
    Ez curls 13-9-8-6-5-5-6-8-9-11-13
    "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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    This am…reading this while having coffee.

    https://journal.iusca.org/index.php/...wnload/81/140/
    "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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    Having coffee…soon, breakfast.

    Thinking that my triceps are actually a bit sore. We will see how that impacts chest training today. I haven’t done flys for about 8-9 weeks I think but I sure want to. For me, NOTHING hits the pecs like flys and incline flyes but I always prioritize the big basics.

    Once again, I don’t know what I’ll do for sets and reps but It’s a weekend lift so time will not be a limitation. I’ll hit chest/back/shoulders with sets, reps, weight (mechanical tension) and metabolic stress. Most likely, if everything feels right, I’ll pyramid up and down. If I feel weaker or strained, I’ll probably train for volume with less weight, working for good contractions and forced pump. Who knows? I may reverse pyramid or ramp 3-5s….we will see what happens when I start the music in the garage.

    None of it makes you smaller.
    "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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