Sarcopenia Cure

Training Over 35 Lifter
281

2022-09-14

Starting new Megalodon 10-week Bench Program from Sam Shethar

Bench Press
140 4x12 (3RiR)

Neutral Grip Wide Lat Pulldown
180 4x12 (3RiR)

Neutral Grip DB Bench Press
55’s x 12, 11, 12 (3RiR)

Low Incline DB Chest Supported Row
55’s x 10,12,12 (3RiR)

Cable Triceps Pressdowns
70x15,
75x15
70 2x15
(1-2 RiR)

Face Pulls
40x15
45x15
40x15
(1-2 RiR)

Preacher Curls - [extra]
65 x 10, 10, 8

Paired up the opposing exercises. Should take longer rests. I started feeling queasy after the DB movements and actually got lightheaded putting the DBs away.

That was harder than I thought it would be. Massive pump

7 Likes
282

2022-09-16
Week 2

MultiGrip Bar Bench Press
145 4x12

MAG Close Grip Pulldown
190 4x12

High Incline DB Bench Press (Neutral Grip)
45’s 3x12

DorsiFlex CHest Supported Row Machine
180 3x12

EZ Bar Skull Crushers
85 4x10
Too heavy. Supposed to do at least 12 reps.

DB Hammer Curls
40’s 3x8

Wasn’t quite recovered from last session, yet bench went more easily. Starting the feel my chest working again. Forgot I had one.
Might try some light squatting tomorrow. Left low back feels janky, but I think I can start loading it again.

6 Likes
283

2022-09-18

Finally, a leg day

Leg press
360x8
400 3x8
All the way down to the safety stops. It gets really horrible on the last 3 reps

Ab Wheel Rollouts (Knees)
4x8

High Bar Good Morning
Bar x don’t even try or I’ll hurt you.

45 Degree HyperExtension
BWx10
BW+25 3x8

Smith Machine Split Squat (right leg only)
BWx8
BW+50 3x8

Seated Hamstring Curls
180 3x8

Standing Calves
BW+280 4x8

Treadmill Walk
1 Mile @3.5 incline @3mph

Will have to make walking a regular. I sit all day and my postural muscles are out of condition.

7 Likes
284

2022-09-19

Paused OHP
90 4x12
Shoulders good, triceps ran out of gas

Seal Rows
150 2x12,11,10

Paused Larsen Press
135, 145, 155 x 10

Wide Grip Lat Pulldown
180 3x12

Dips
BW 4x12

Rear/Side/Front Laterals (Giant set)
20’s 3x8

Roman Chair Leg Raises
2x15

DB Shoulder External Rotations
15 2x15 (r/l)

Not bad for three hours of sleep.

7 Likes
285

Going to try some light (very light) deadlifts from the floor tonight and maybe see if there’s a height range within which I can push it. I’ve proven to myself that I can load/unload 45’s using an off-center body position without spasming and the pain is much less, so let’s see what I can do without it recurring.

6 Likes
286

Glad you are making progress again.

2 Likes
287

2022-09-20

Deadlift
Bar x Not gonna happen

Hatfield Squat
85, 105, 125, 145, 175, 195 x 5
215, 245, 265 x 4
225 2x8
Good enough. Just kept testing to see what I could stand.
Bottomed out the 225 sets. Lots of leg strength, low back makes me hesitant.
Worked it as bracing practice, mainly.

Good Girl/Bad Girl Machine
150 4x15

Standing Calves
BW+300 x 10,10,8,10

Tibial Raises
BW 4x12

Treadmill Walk
1 mile @3.5 incline @3.2mph

8 Likes
288

2022-09-21

Bench Press
150x15,14,12,12
Sadly, 15 reps is a PR

Wide Grip Pulldowns
190 4x12

DB Neutral Grip Bench Press
65’s x 10,9,10

Chest Supported DB Row
65’s 2x8

1 Arm DB Row
65 2x10

Cable Triceps Press Downs
75 2x15, 2x12

Face Pulls
45 3x15

EZ Bar Curl
85 x 10,8,8

I’m not very strong, but I do seem to develop muscle pretty easily. The mirror is being complimentary, lately.

The gym owner asked me tonight if I’d like to go with his team to compete in a push/pull meet next March. I think I just might do it.

7 Likes
289

Those are good numbers.

| DaCharmingAlbino
September 22 |

  • | - |

2022-09-21

Bench Press
150x15,14,12,12
Sadly, 15 reps is a PR

Wide Grip Pulldowns
190 4x12

DB Neutral Grip Bench Press
65’s x 10,9,10

Chest Supported DB Row
65’s 2x8

1 Arm DB Row
65 2x10

Cable Triceps Press Downs
75 2x15, 2x12

Face Pulls
45 3x15

EZ Bar Curl
85 x 10,8,8

I’m not very strong, but I do seem to develop muscle pretty easily. The mirror is being complimentary, lately.

The gym owner asked me tonight if I’d like to go with his team to compete in a push/pull meet next March. I think I just might do it.

5 Likes
290

All back twinges are gone.
Time to start deadlifting again.

6 Likes
291

Awesome! Time to get after it.

292

2022-09-26

Deadlift Day (home workout)

Front Squat
165 3x8 (Rep PR)

Deadlift
225,275,325,345x4
Wanted 365, but smarter to stop here.

Stiff-legged Deadlift w/soft touchdown
225 3x8

Standing Calves (SSB Bar)
BW+145 4x10

Being careful first DL day back. Maybe my low back doesn’t hurt, but that doesn’t mean it’s 100% yet.

9 Likes
293

Good to hear the back is feeling better.

294

2022-09-27

Multigrip Bar Bench Press
155 x12,11,10,10

MAG Neutral Close Grip Pulldown
210 4x10

DB Neutral Grip High Incline Press
45’s 3x12

DorsiFlex Chest Supported Row
195 3x10

Icarian Triceps Extensions
90 4x15

Seated Hammer DB Curls
35’s 3x12

Standing Calves
BW+300 x 12,10,10,8

The pump was almost painful. Nice kid worked in with me on BP/Pulldown combo and was willing to use my working weights. Nice to talk training with someone in real life.

6 Likes
295

2022-09-29

Lower body recovery

24kg KB swings
3x20

Right leg lunge
24kgs 3x15

Stiff-legged DL 3-0-3 tempo
48kgs 3x10

Just get the blood moving and work the weak side.

6 Likes
296

2022-09-30

Bench/OHP Cycle 2, Day 3

Paused Axle OHP
100 4x12

Seal Row
165 4x8
Stay at this weight until tap bench for all reps

Paused Larsen Press
155 3x10

Wide Grip Pulldown
220 3x8

Dips
BW 4x13

Shoulder Laterals, Giant set Rear/SIde/Front
20’s 3x10
Ow. Ow, ow, ow. Burns a bit.

5 Likes
297

2022-10-01

Hatfield Squat
no hands (it’s a squat)
bar, 125, 165, 215, 255 x4
hands
295, 335 x4
295x8
Still feeling out the back, but top set was only a 6 RPE

SSB Pin-Paused Good Morning (parallel, DL stance)
Note to self: Pin 13 of bench-range pins
165 3x8
Kept my squat shoes on. Very hard

Smith Machine Split Squat (right leg only)
90 3x8

Leg Extensions
100 3x15

Seated Leg Curl
150 2x15

Standing Calves(top/bottom pause)
320 3x8, 1x9

Upright Rows
65 3x8

6 Likes
298

One thing I’m learning from Cavalier is to have a no-quit attitude.
I suspect my best lifts are nearly - if not already - behind me, but I’m gonna use his example to encourage me to keep training, despite that.
Otherwise, what are we to do; just plant ourselves in recliners and moulder till death?

6 Likes
299

With the PR’s in recent posts, I’d suggest this post is WAY off the mark. Keep at it!

2 Likes
300

2022-10-04

Cycle 3 Day 1 Bench

Bench Press
160 3x12, 8
Didn’t take enough rest before the last set
155 last week felt harder than this. good sign.

Wide Neutral Grip Pulldown
210 4x10
Less weight than last week, but so what?, it’s assistance work.

Neutral Grip DB Bench Press
65’s 3x8

1 Arm DB Row
70 3x8

Triceps Pressdown
80 2x15, 2x12

Face Pull
45 3x12

EZ Bar Curl
90 3x8
Put my butt against the preacher curl bench on the last set. Made it much harder.

Cable Flyes
60 3x10
Trying to feel these with a good squeeze and stretch.
Why are these so hard?

I get to start doing singles in cycle 5, which is going to make cycle 4 hard to tolerate.

Deadlifts tomorrow.

5 Likes