HELTH !

[mbasic]

3-17-2023

--MUSCLE SN--
these are like (receiving) butt sex, sure at first when its forced on you they yo hate it and its awkward,
but then you just keep doing learn to like it and have a real appreciation for it.
95x3x2
110x3x2
120x3x2
125x3x2
130x3
135x2

--PWR CLN + OHP--
210(1+3)x1x3

--SN HIGH PULL FROM HI PWR POS.--
135x5x4

--BB ROLLOUTS--
138x8x3

----------------------------------

3-18-2023 SAT
Rest Day
Did quite a bit of walking in the AM with doggo

----------------------------------

3-19-2023 Sun

--SN--
115x3x2
140x2x2
170x2'
180x2 missed one
190x2
200x2

--BSQT--
305x6x2
255x8x2

---------------------------------

3-20-2023 Mon

--PWR CLN + PP--
115(1+3)x1x2
140(1+3)x1x2
165(1+3)x1x2
190(1+3)x1x2
215(1+3)x1x2
235(1+3)x1x2 ....gotta be some kind of PR I guess

--MUSCLE SN--
95x3
110x3
125x3
130x3x3

--BB ROLLOUTS--
130x9x3

[mbasic]

3-21-2023 Tues

Did cardio, sort of . 25 min elipitical and 5 min incline treadmill ..... wifey called had to go home


3-22023 Wed.

Bad day.

--CLN + JK--
135(2+2)x1x3
185(1+2)x1x2
215(1+2)x1x2
....all going ok, meant to load 235, but mis-loaded 255
255(1+1) holy lee fuck was heavy, oh its 235, actually did it well considering.
255(X) missed clean, rearward
255(1+1) didn't feel good
260(1+1) pretty maximal
265 clean only, was grinder clean, no even attempt jerk

--CLN PULL + CLN--
trying to straighten out my pull
235(1+1)x1x2
240(1+1)x1x2
245(1+1)x1x2
250(1+1)x1x2
255(1+1) .... looked ok and everything, but left knee is tweaked now

In locker room later, putting on pants, sharp quick pain in knee.
I'm not gonna lie, kinda scared.

I think I'm going to finally give up on Olympic Lifting.
This risk vs reward(s) for me is too low.
I really hit it hard the last 5 months (since Oct???) and I seem to be stuck again.
I think when you get old, your muscles can only contract so fast.

I'm gonna be a physique based power-builder starting tomorrow.
Drop 7 to 8 BF percentage points.
All this will surely improve my sex life, as it always does /s
Six pack, thigh sweap, side delts for as far as the eye can see ....

[DCR]

Not since @Hardartery stopped being bigger than all of our moms have I been more disappointed by a change in log title.

That said, I hope the knee thing resolved itself overnight, and I get the planned shift. Your comments reminded me of an incident years back, when I was real into BJJ but found aspects of it frustrating and thought that Greco-Roman wrestling might be more my speed. I located a school and went in for one class. Instructor pulls me aside after and this conversation ensues:

"I can see you've got some skills from BJJ, and you're strong."

[Me nodding happily.]

"Unfortunately, this sport is all about power and speed, and you have none of either of those things. It's hard at your age. I can't take your money."

[Me nodding grimly and shaking his hand before seeing myself out.]

[BostonRugger]

Eagerly awaiting mbasic underwear modeling shots.

[mbasic]

Eagerly awaiting mbasic underwear modeling shots.

challenge accepted. seriously.

But I am bummed about my knee. Its doing some weird shit.

[mbasic]

That said, I hope the knee thing resolved itself overnight, and I get the planned shift.

I hope so too. It doing some weird light popping today....twinging.

Anyway, I'm 51. Scared as fuck to injure a knee and limit myself in other ways.

Underwear model thing will rely heavily on leg training and cardio (which winds up being leg-stuff 95% of the time)....knee is important.

Once the knee fully heals, I will incorporate some simple and safe oly stuff into the program:
- power cleaning to start OHP sets, just because I like it.
- press in snatch just to stay flexible.

[mbasic]

Idea: I should get to one of those Bod Pod / DexaScan thingies done Get tested for a "before" BF% number to compare with later.

I'm not too keen on publishing a semi-naked ("before") picture of me right now. I need to lose 30 pounds the way I see it.

I'm guessing I'm at 20% BF currently.

[mbasic]

cant / wont log for a while.

I have been appointed sprint coach at my son's school for track.

The track coach from last year quit a few months back.
They couldn't find a replacement; so the head football coach filled in....and god he sucked at coaching track.
So now HE quit to go coach at a small D1 college.

ergo mbasic is sprint coach now.

no time.

But I do lot of bodybuilder shit, and my knee is still fucked up. Shit moves around down there on its own. Quite scared actually.

[Renascent]

ergo mbasic is sprint coach now.

Congratulations!

[mbasic]

ergo mbasic is sprint coach now.

Congratulations!

thank you.

I was really apprehensive at first.

I am NOT a good speaker or articulate at all; my son said the first practice went well and all of the kids seemed to enjoy it.

The old coach was an idiot. He would just assign random lap ladders that made no sense. Run the kids into the ground.
Shit like:
6 x 200m
8 x 150m
10 x 100m
10 x 60m
....thats one practice. Kids would just run slow AF after the first three 200's.

I am the polar opposite.
We NOW do very low volume, short distances, but very high intensity, with long rest periods.

[DCR]

ergo mbasic is sprint coach now.

Congratulations!

thank you.

I was really apprehensive at first.

I am NOT a good speaker or articulate at all; my son said the first practice went well and all of the kids seemed to enjoy it.

The old coach was an idiot. He would just assign random lap ladders that made no sense. Run the kids into the ground.
Shit like:
6 x 200m
8 x 150m
10 x 100m
10 x 60m
....thats one practice. Kids would just run slow AF after the first three 200's.

I am the polar opposite.
We NOW do very low volume, short distances, but very high intensity, with long rest periods.

I don’t know shit about sprint training and yet the superiority of your approach is laughably clear.

I’ve had several very fucked knees but am sure that none of my suggestions would be anything notable to you. Still really hoping that it clears itself up.

[hector]

Good luck coaching! That’s awesome that you are giving up your time to coach the youth.

[mbasic]

3-22-2023

--INCLINE PRESS--
135*6; 135*8
185*8
190*8
195*8@10
on 3'' start intervals

--LAT PULL DOWN--
Wide LIFT™ bar
100*8
145*8
160*8
170*8
3' s.i.

--SEATED DB OHP--
50's*10,10,10,8
3' s.i.

--SEATED CABLE ROW--
145*10*4
3' s.i.

--TRICEP CBL.PUSHDOWN:
superset
--CABLE CURL:

---------------------------------------

3-23-2023

--AB CRUNCH MACHINE--
Various *15-13reps * 5 sets

--TORSO TWIST MACHINE--
140*15*3

....all I had time for

-------------------------------------

3-24-2023

--CHEST SPPT.RROWS MACH-
180*8*4
3' intvls

--STD. LAT PULLDOWN--
160*8
144*8*3
2' intvls

--RR.DELT FLY MACHINE --
90*10*4
2' intvls

--SEATED INCLINE DB CURLS--
25*10*4
2½' intvls

--EZ BAR CURLS--
50*10*3

-----------------------

3-25-2023

--CHEST SPPT.RROWS MACH-
180*8*4
3' intvls

--STD. LAT PULLDOWN--
160*8
144*8*3
2' intvls

--RR.DELT FLY MACHINE --
90*10*4
2' intvls

--SEATED INCLINE DB CURLS--
25*10*4
2½' intvls

--EZ BAR CURLS--
50*10*3
------------------------------

NOTE: NO LEG STUFF CUZ MY KNEE IS FURKED

-----------------------------

3-26-2023

--OHP--
narrower grip now.
Feels weak today
95*6*2
145*6
165*6*3
on 3' intvls

--MATRIX FLAT BENCH PRESS NeuG--
140*8
180*8
220*8
230*8*2
on 3' intvls

--CABLE ONE ARM SIDE DELT RAISE--
25*10
30*10*3
Didn't time, but fast rests

--INCLINE DB FLY--
#2 incline
30*10*3

--LTE --
a bit of lat English
Green bar + 25+5
8,8,7

--CABLE TRICEP EXT. ROPE--
30*10*3

--SHRUG MACHINE
230*8
180*10*3

--------------------------

3-27-2023


--AB CRUNCH MACHINE--
50*15
85*15,15,10
60*15
on 3' intvls

--LYING LEG RAISE
*20*3
on2'intvls

--TORSO TWIST w/BB--
10 reps ea way;
arms extended/forearms on plates
45*10
75*10
105*10*3

--STDING OBLIQUE BEND W/ SHRUG MACHINE--
90*15,10,15

-----------------------------

3-28-2023 REST DAY

--------------------------

3-29-2023

--INCLINE PRESS--
190*8
200*8
205*7@9.5
on 3' start intvls

--SEATED DB OHP--
55*10*2
45*10
on 3' start intvls

--DIPS--
just BW
*12*2
*10*1
on 3' start intvls

--DB LATERAL RAISES--
25*8*3
massive burn/cramp thing

--CABLE TRICEP PUSHDOWN--
100*8*4

---------------------

3-30-2023

--LAT PULLDOWN--
145*8
175*8
180*8*3
3'^

--SUPINATED BB ROWS--
135*8
155*8
175*8
155*8*3
3'^

--REV DELT FLY MACHINE--
90*10
95*10*2
90*10*2
2'^

--STANDING ALT. DB CURLS--
30's*10
35*8*2
35*7 spent
30*8
3'^

--------------------

3-31-2023

--AB CRUNCH MACHINE--
50*15
85*15*3
60*18
on 3' start intvls

--AB COASTER MACHINE
100*15*4
on 3' start intvls

--TORSO TWIST MACHINE --
150*15*3
on 3' start intvls

-------------------

[mbasic]

4-1-2023 REST DAY

-----------------

4-2-2023

--OHP
fr rack
Back to my medium grip width
115*5*2
150*3; 150*1
170*6*3
on 3' s.i.

--MATRIX PLATE LOADED FLAT BP--
230*10
240*10
240*8@9.5
230*7@10
on 3' s.i.

--PEC FLY MACHINE --
107.5*10
120*10*3
on 3' s.i.

--LTE--
little lat English, but not much
Green ez bar + 35's *8,8,7 spent!
on 3' s.i.

--ONE ARM CABLE LAT.DELT RAISE--
30*10
35*10*3
just went whenever

--ROPE TRICEP CABLE PUSHDOWN --
55*10
50*8*3

---------------------

4-3-2023

--SEATED CHST SPPT ROW MACHINE-
120*10; 160*8
190*8*4
on 3'strt intvls

--FAKE CHINUP PULLDOWN--
150*8*2
155*8
155*9
on 3'strt intvls

--REAR DELT FLY MACHINE--
100*10
107½*10
100*8*2
2'^

--INCLINE DB CURLS--
30*10*4

--EZ B CURLS--
50*10*2
60*9

--SHRUG MACHINE
180*10
230*10*2
180*12

---------------------

4-4-2023

--AB CRUNCH MACHINE--
85*15*3
75*15
on 3' start intvls

--AB COASTER MACHINE
100*15*4
on 3' start intvls

--STANDING BB TORSO TWIST--
various * 10 ea way * 4s
Quicker rests now...

--SIDE BENDS W/ SHRUG MACH--
90*15*3

--STANDING ONE LEG BW CALF RAISE
*15*4

-----------------------

4-5-2023 REST DAY

-------------------------

4-6-2023

--INCLINE PRESS--
205*8*3
on 3' start intvls

--SEATED DB OHP--
55*8*5
on 3' start intvls

--PEC FLY MACH. SEAT LWERED FULL
120*8
127½*8*3
...faster rests

--DB LATERAL RAISES--
25*8*4

--CABLE TRICEP PUSHDOWN--
7*10
80*8*4

-----------------------

4-7-2023

--LAT PULLDOWN--
145*8
175*8
185*8*4
3'^

--SUPINATED BB ROWS--
175*8*4
3'^

--REV DELT FLY MACHINE--
90*12
100*10
102.5 *10,10,9
100*10
Shorter rests

--STANDING ALT. DB CURLS--
35*8*5
3'^

-------------------

4-8-2023

--AB CRUNCH MACH: 85*15*4
superset with
--STDG ONE LEG CAF RAS: 15*4

--AB COASTER: 100*15*4
superset with
--SEATED CALF RAISE: 90-100*15-20

--TORSO TWIST MACHINE
160*15*2
170*15

--------------

4-9-2023 FIRST LEG WORKOUT SINCE INJURY !!!!!!!!!!!

--DEADLIFT FROM TOP --
conventional grip DL, start at top, barely touch-n-go soft.
Both knee braces for on.
WL shoes.
95*10
135*10
155*10
175*6
175*8
175*10*3

--LEG PRESS--
1 plt*10*3
partial rom...maybe 3/4

--HIP ABDUCTION MACH --
140*10
160*10
180*10*3

--STEP UP TO BOX --
One below the highest box
bw*10*2
exaggerated sprinter arms

-------------------

4-10-2023

--OHP
fr rack
medium grip width
175*6*3 ...last set was a @10
155*6
on 3' s.i

--MATRIX VERTICAL BP--
....a different machine than usual
90*10
180*8*3
160*8
on 3' s.i

--PEC FLY MACHINE --
120*10
122½ *10*3
on 2' s.i.

--LTE--
little lat English, but not much
Green ez bar + 35's *8,8,7(f8)
on 3' s.i.

--ONE ARM CABLE LAT.DELT RAISE--
35*10
40*10*2
just went whenever

--ROPE TRICEP CABLE PUSHDOWN --
55*10,8
50*10

-------------------

4-11-2023

--SEATED ROW MACHINE-
200*8*4
3's.i.

--GENISIS ONE ARM LAT PULL--
80*10
110*10
120*10*2
2's.i.

--MATRIX LAT PULLDOWN MACH--
130*10*4
@whatever

--SEATED INCLINE DB CURLS--
30*8*4
3's.i.

--REV.CURLS--
50*10*3

--RR DELT FLY MACHINE--
100*10
120*8*2

-----------------

4-12-2023

-AB CRUNCH MACH: 90*15*3; 80*15
superset with
--STRAGHT CLF RAS: 220-280*15*4
3'^

--AB COASTER: 110*15*4
superset with
--SEATED CAF RAS: 110*15*4
3'^

---------------------

4-13-2023 SECOND LEG DAY SINCE KNEE INJURY !!!!!!!!!!!

--DEADLIFT FROM TOP --
conventional grip DL, start at top, barely touch-n-go soft.
Both knee braces for on.
WL shoes.
135*8
185*8
205*8
225*8*2

--BOX SQUAT--
std weight bench
135*10
195*10
215*10
225*10*2

--LEG EXT.MACHINE--
50*20
60*20*3
1:30 rests

--------------------

4-14-2023

--INCLINE PRESS--
135*8,*5; 180*5; 210*1
210*8*3
3' start intvls.
Last set was @10

--SEATED DB OHP--
60*8,8,8,6
on 3' start intvls

--PEC FLY MACH--
120*8*5
~2'^

--DB LATERAL RAISES--
30*8*2
25*8*2
@whatev rests

--O.H. CABLE TRI EXT w/ ROPE--
50*10 ezpz
60*10*5 still ez
75*10*2
70*9

--REGULAR TRICEP PD--
70*8*3

------------------------

4-15-2023

--LAT PULLDOWN--
130*8; 160*8
190*8*3
3'^

--SUPINATED BB ROWS--
135*8
160*8
175*8
185*8*2
3'^

--ONE ARM SEATED CABLE ROW--
145*10*4
3'^

--REV DELT FLY MACHINE--
102.5 * 12,12,10,8
2'^

--STANDING ALT. DB CURLS--
20*8
35*8*3
3'^

--REVERSE BB CURLS--
50*10*3
fast

--SHRUG MACHINE--
200*12
220*12*3
fast

-------------------

4-16-2023

AB CRUNCH MACH
90*15*3; 85*15

AB COASTER MACHINE
100*15*4

LYING LEG RAISE
3*20


------------------

4-17-2023 THIRD LEG DAY SINCE KNEE INJURY !!!

--CONVENTIONAL DL FROM TOP--
softly touch and go
With quad focus
135*10
205*10
225*10
245*10*2

--BOX SQT--
#3 box is lower than last time
(#4 being highest)
135*10
205*10
235*10*2

--LEG EXTENSION --
60*20
70*20*2
70*16
60*20
1:30 rests
Pretty bad burn on last two sets

[mbasic]

NOTES:

I might try BFR training for my legs, since I'm deathly afraid to try any weight or intensity. I ordered off Amazon.

Body weight seems stable, my incline press and rowing movements are getting stronger still ...even with these shorters rests. Maybe recomping. Stomach and face looks better.
(3 min start intervals, only equated to 2:30-2:40 rest periods)

Maybe shoulders are getting bigger, oddly OHP is stalling.

As of this moment, have gone 12 days in a row
- Chest, Delts, Tris
- Back Bis
- Abs/Calves
- Leg rehab

[mbasic]

4-18-2023

--OHP--
175x6x4
3's.i.

--MATRIX FLAT BENCH PRESS MACHINE--
230x10
240x10
230x8x2
3's.i.

--PEC FLY MACHINE--
120x10
125.5 x 10x3
faster rests

--LTE--
35's on green bar?
x8,8,8
got all 3 sets this time
3' s.i.

--STUPID ASS LATERAL RAISE MACHINE-
5 sets of 15-12 reps ??? weird
cable towers were broken

--ROPE TRICEP CABLE PUSHDOWN--
60x10
50x10x2

[DCR]

Very glad to see that the knee injury turned out to be something that can be rehabbed.

[mbasic]

Very glad to see that the knee injury turned out to be something that can be rehabbed.

Oh ... I haveN'T seen a doctor or anything prudent like that. That "can be rehabbed" remains to be seen.

Over the last three weeks, my knee does this Thing: while walking around every now and then, randomly, I feel a slight sharp pain toward the back of the knee, and my knee stiffens up instantly....rest of that day my knee is stiff and tender. Next morning its better again. I think thats a piece of meniscus flopping around in there or something.

On the last workout with the leg extensions, I got off the machine, and when walking back to the locker-room it did that Thing again. I couldn't tell how stiff my knee was after the episode as my legs were quite pumped/burned....other knee was admittedly a little stiff from the workout....so I was walking like there was a stick-up-my-ass anyways.

Last week, I actually ran some quasi-sprints (fast runs) at one of the track practices I'm coaching.....trying it out.
I was pretty optimistic, but alas, the Thing happened again the next day.

Today its alright. I feel like a hundred bucks!

[DCR]

Very glad to see that the knee injury turned out to be something that can be rehabbed.

Last week, I actually ran some quasi-sprints (fast runs) at one of the track practices I'm coaching.....trying it out.
I was pretty optimistic, but alas, the Thing happened again the next day.

I'm gonna choose to go with nothing happening during the runs as a huge reason for optimism.

The problem with shit like this and doctors is insurance will want potentially pointless (or even harmful) PT before paying for an MRI or whatnot, which makes financial sense for them but is idiotic for the athlete.

[mbasic]

The problem with shit like this and doctors in insurance will want potentially pointless (or even harmful) PT before paying for an MRI or whatnot, which makes financial sense for them but is idiotic for the athlete.

Yeah, that's one of many reasons I'm not going to the doctor.

I'm afraid they'll MRI my knee, and find 3-6 different things "wrong" with it....and fear-porn-nocebeo me into getting an operation.

I've heard many times people will go in for a meniscus "clean up", and you're out of commission for quite a spell, and then the knee is the same or worse afterward.

===============================

4-19-2023 WED.

Pull up to gym and park, get out, hear hissing noise.
Fucken tire is going flat.
Get to change that after workout, and before coaching track practice.

--CHEST SUPPT. ROW MACH.--
202.5 *8*4
on 3min start intervals

--GENISIS ONE ARM LAT PULL--
130*10
140*10*2
3's.i.

--BTN LAT PULLDOWN --
145*8 way too heavy
130*10*2
faster

--REAR DELT FLYE MACHINE--
105*10,10,10,8

--STDG ALT. DB CURLS--
30*8
40*8*4
3's.i.

--SHRUG MACHINE--
230*10*4
faster

--STANDING EZB CURLS--
50*15
70*8,10
whatev rests, pump!

At track later, did some light jogs/runs here or there setting up the timing beams, etc.
Knee seems oakie-dokey.