For training inspiration today, we’re turning to the first (and possibly only) singer / songwriter to make the list. By many accounts, she’s not the most pleasant person to be around. By a few accounts, she’s just a downright bitch. And, of course, by many others, she is a terrific person.

While people around the world may disagree on how personable they find Madonna, anybody who disagrees with the fact that this is one incredibly fit fifty-something woman…just isn’t looking.

Yes, Madonna is a mother, is turning 51 in a couple months, and is still able to handle a world tour with daily shows that would leave most competitors at a Ms. Fitness pageant gasping and sweating…and possibly puking.

The fact that this woman is able to continue her demanding dance routines, which often border on outright fitness tests, is a testament to the focus and training that characterize her approach to her profession and the health of her body.

So yes, the paparazzi are quick to snap a picture if they see a vein or two on the top of her hands, or any of the other more subtle signs of aging that inevitably strike us all.

But notwithstanding a few superficial hints of a more grandmotherly age than she would like to be associated with, she still sports the physique of a woman in her 30s and almost certainly the heart and lungs of a woman in her 20s.

Let he whose 50-year-old wife looks better throw the first stone.

REBUILDING THE MACHINE…

Biceps and forearms today, 5 tempo count on effort, 5 tempo count on return to the start. It’s gonna hurt…

TODAY: BICEPS and FOREARMS

BARBELL BICEP CURL (5 sets)
95 x 8
95 x 5
85 x 5
85 x 4
85 x 4

PREACHER DUMBBELL HAMMER CURL (5 sets)
25 x 8
20 x 10
20 x 10
20 x 10
25 x 8

INCLINE LEGS-SUSPENDED TWISTING DUMBBELL CURL (3 sets)
15 x 10
20 x 10
25 x 6

UNDERHAND GRIP FOREARM BARBELL CURLS (5 sets)
45 x 10
45 x 10
45 x 10
45 x 10
45 x 10

UNDERHAND GRIP FOREARM BARBELL CURLS (5 sets)
25 x 8
25 x 8
25 x 6
25 x 6
25 x 5

TRAINING NOTES

It’s been a while since I did long tempo for these body parts so I overestimated the amount of weight I could do at this slow pace of reps. So I didn’t get as many reps in as I would have liked on some sets and I actually found myself decreasing weight as the exercises went on in some cases. But it was still a pretty solid workout.

Supersetted Overhand and Underhand Forearm Curls.

Five-count tempo up and five-count tempo down on everything.

Total Sets (Biceps): 13
Total Sets (Forearms): 10

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