Sarcopenia Cure

Training Over 35 Lifter
61

2022-03-06

Meso 2 Micro 2 Day 3 (Upper body, volume)

Viking Press
160 4x6

BB Bent Row
185 3x8
Didn’t feel like setting up the risers and bench for chest-supported row

Single Arm DB Press
75 3x6

Wide Neutral Grip Lat PullDown
210 3x8

Dips
BW+60 3x8

Tate Press
30’s 3x8

Just a puttin-the-work-in day

5 Likes
62

Funny title now, wait a few years…

I really started to notice a decline when I got past 65. See it most obviously in my calves and quads. Things that used to work to build muscle stop working.

1 Like
63

I haven’t ruled out TRT, if things get to that point.
I’ll do it if I need to.

1 Like
64

2022-03-07

Meso 2 Micro 2 Day 4 (Lower Body, Volume)
Walk to gym 1mile

High Bar Squat
285 3x8 (PR wt @8 reps)
Gasser

High Bar Good Mornings
195 3x8

Seated Incline DB Curls
50’s 3x6

Leg extensions
140 3x9

Seated Leg Curls
210 3x9

Leg Press Calves
440 4x10

Pinwheel Curls
45’s 3x6

Walk home, much more slowly, 1 mile

Good night. Squats were tough, but still an RPE 8 for the first two sets. Lots of rest between sets there.

8 Likes
65

Pr’s just keep coming.

1 Like
66

Some notes on last workout.

  1. Purposely used my quads and knee bend on the squats (Breaking from knees first). Doing so reduces back stress and makes the squat more solid. Hence, knee warmups are mandatory. This time I did progressively deeper sissy squats to get the blood moving in the joint.
  2. Wide stance low-bar GMs hit my hamstrings more. No more high bar w/close stance.
  3. That particular incline bench must have been made for people with no junk between their legs. Pretty dicey. Use the other ones.
2 Likes
67

There’s a fellow at the gym last night, he’s a little younger than me, who’s been struggling to increase his squat, so he hired the trainer who hangs out at the gym. Decent trainer - I like how he works with his older clients in conditioning them.

He’s got the guy doing heavy doubles, building his form and confidence. He worked up to about 315 for a gut-buster double last night. Good to see the effort. The guy is natively strong with a good frame, he just hasn’t had a plan to aid his progression before this. I hope to see his squat take off in the coming weeks.

4 Likes
68

Y’know, when my dad was my age, he was dead.
I think I’m doing ok.

5 Likes
69

I’m taking an extra day off. All my upper body is still tight and sore-ish. I think I’m pushing the upper body volume day weights too high and so not recovering completely by the time I get to intensity day. Gonna tone it down so I can really push the intensity day.

2 Likes
70

Rest is the best sometimes my man!

71

All that aching turned out to be a cold.
My voice has dropped two octaves and I’m spewing mucous.
Probably all brought on by over-reaching and under-recovering.

3 Likes
72

Took all that trouble to catch this cold and all I got out of it was weight loss.
1 out of 5 stars.

Coming out of it finally. I’m a terrible invalid and my wife, though not a saint, has immense patience with her irritable spouse.

5 Likes
73

I’m starting to feel less like a battered old spittoon.
What does a spittoon use for a spittoon?
I think I’ll be willing to undertake some light training on Friday.

6 Likes
74

Just a smaller, more submissive spittoon…?

75

I get sick just so my wife pays attention to me!

1 Like
76

psychopath
psychopath720×900 142 KB

5 Likes
77

:rofl: I think that discribes me.

1 Like
78

Ha. I think I’ve been there. I do wear the headphones however.

1 Like
79

Still coughing and spewing.
I must be borrowing from somebody else’s lungs at this point.
No training.

4 Likes
80

2022-03-21

Full Clean and Push Press
165 8x1

Pullups
BW 8x2

Deficit DL(2") DBL Overhand
355 8x1

DB Curls
45’s 3x5

Standing Calves
BW+300 3x8

7 Likes