It’s possible that the Good Girl machine may have unmanned me.
Good Lord, the parts near the tender bits are ssssssore.
4 Likes
Yep, best to take it easy on that machine if you haven’t used it before. LoL. I have made that mistake.
1 Like
I know I shouldn’t laugh but can’t help myself. Remember the time I got on the good girl, bad girl, yes/no machine, when no one was around, thought, 'this ain’t nothing" and walked like I’d been riding bulls for a couple of days. 
2 Likes
2022-01-14
Mesocycle 2 Microcycle 2 Day4
Incline BP
205x3 (PR reps)
185x4,5
Been working these for 3 months. Might need a change-up
SSB Squat
345x3
Pulled the same muscle in the back again. Dang it. Smart enough to stop. Not smart enough to avoid it in the first place.
Leg Press
600 2x6, 8
Machine Chest Supported Row
285 3x7
Hammer Strenf Chest Press (Close Grip)
180 2x6, 8 (PR reps)
Best I’ve ever managed was 4 hard reps with 2 plates. Very pleased
DB Hammer curls
50’s 3x7
That’s two workouts where I’ve tweaked myself doing lower body movements and I’m not going to get 3x4@205 on incline bench, I can tell. All the pressing movements are topping out.
Need to rethink this program I got for free from some old guy who lives in my house. He may not be the genius I thought he was.
7 Likes
So I don’t think I can run intensity training (6,4,3) at the same time as I’m attempting to do workload training (10,8,6). The fatigue is just too high and goes on for too long and then I get hurt.
I also am not liking the last 3 micros of 4/3 and kinda think I should shorten to 2 micros. At my age, I might benefit more from the 6-12 range, starting at 12 and working down to 6’s. I feel better at the end of 6’s than halfway through a 4’s meso.
In the meantime, I’m going to stop this current program and just do some light work for 2-3 weeks until I feel the enthusiasm return.
6 Likes
For us 55+ folk (who want to take it “easy”):
3 Likes
He probably doesn’t pay enough rent either! 
Avoiding injury so you can continue to work and train has gotta be up there on the priority list for us all. Is it worth sliding in more conditioning days and spread the heavier lifting out more over the course of a week…?
1 Like
I think that is really smart instinctive training!
5 Likes
2022-01-18
Standing DB Press
45’s 3x12
Thought I’d be able to do more. I think I could, going single-armed, but the instability of two db’s brings the reps/weight down.
MAG Wide Grip Pulldowns
180 3x12
High Bar Squats
225 x12, 10, 10
Trying no belt. I’ll get 12 next time. It’s an air thing not a muscle thing
High Bar Good Mornings
135 3x10
Down to deadlift height
Dips
BW 3x12
Straight Legs, out front a little. These kinda smart in the right shoulder, but I think I can hang with it.
Alternating DB curls
35’s 3x12
Cable Rear Laterals
30 3x12
Stacks said 30, so probably 15 per side.
Right Arm Standing Overhead Cable Extensions
30x12
40 2x10
Same story as laterals
4 days off, aches and pains are starting to go away. Left elbow almost doesn’t hurt at all when extending my wrist. Looking good.
5 Likes
It would probably be smart to do that.
I’m not known for “smart.”
1 Like
I thought those GMs were ridiculously light.
I’m glad I didn’t go heavier - hamstrings are lit today.
1 Like
2022-01-21
OHP
115 3x12
Leg Extensions + Seated Leg Curls
130x12 + 150x12
120x12 + 165x12
120x12 + 165x12
Way pumped. Pretty much bounced back and forth no rest.
Cossack Squats
BW 3x12
Modified JM Press
135 2x12,10+2
Cable Rows (Special Attachment)
160 3x12
Concentrated on drawing the elbows to the hips
Punch Your Head Cable Curls
50/side 2x12,10+2
Standing Calves (Paused top and bottom)
240x8
260 2x8
Ready for a nap.
5 Likes
2022-01-24
What the Hell Ever Cycle
Axle Continental Clean and Press
135x5
155x3
175,185x1
195xMISS,1 (lost my balance)
175x3
I love the continental clean
Multigrip Bar OHP
140 3x5
MAG Close Grip Pulldown
240 3x8
Close Grip BP
185 3x5
Machine Chest Supported Row
300 3x5
Face Pulls
60 3x15
Cable Triceps Pushdowns
80 3x8
Stayed at RPE 8 or less
4 Likes
Had to look up the Axle Continental Clean and Press. I’ve seen it in strong man vids. How do people with no belly handle the pause on the stomach? Wife is sure now I’m crazy as I was in the garage pushing out my belly and trying to get a broomstick to rest on it.
1 Like
It’s tough. I have to stick the top of my belly out, catch at the right angle and jump again. I can’t rest it there. It’s like pull to belly, bounce it off the shelf, catch. The fear it’ll slide down and friction my pecker off helps.
1 Like
I really just spit out some good Jamesons when I read that. Didn’t worry about that with a broomstick but if I ever try it with a bar that will be forever in my mind.
2 Likes
My condolences for your lost Jameson’s
1 Like
Trust me, there’s more where that from.
And then I realize; I’m now the strongest I’ve ever been because…I’ve never been all that strong.
Ouch.
3 Likes
2022-01-25
Lower Day
SSB Squat (Pause for 2)
255x3
285x1
315x1
345x1
315x3
Low bar squat
285 2x5
Pulled something in right leg up near the groin. Stopped
Stiff-legged DL, 5 count negative, soft touch
265 3x5
Barbell Curl
85x5
105 3x5
Reverse EZ Bar Curls
85 3x5
Standing calves pause top and bottom
180 3x15
4 Likes