Sarcopenia Cure

Bigger Stronger Leaner Over 35 Lifter
823

hidethescoop
hidethescoop1440Ɨ1231 122 KB

5 Likes
824

2023-10-09
Mesocycle 2 Cycle 1 Day 1

OHP
145 5x3, 8
That might be a PR
+
Wide Neutral Grip Pull Down
210 5x6, 10

High Bar Squat
275 5x3,8

DB BP
75ā€™s 3x10
That might also be a PR
+
Seated Med Grip Cable Row
170 3x10

Triceps Cable Pressdowns
100 3x10
+
EZ Bar Curl
100 3x8

Cable French Press
50, 70, 60 x 15

Reverse Pec Deck
135 2x12,10

Trying AMRAP with RiR 1 on the last set of each main movement.

8 Likes
825

Congratulations on the PRā€™s

4 Likes
826

Still hitting the prs I see. Good going.

1 Like
827

2023-10-11
Mesocycle 2 Cycle 1 Day 2

Bench Press
Paused
195 5x3
Not-paused
195x9 (PR reps)
At least, I donā€™t recall ever doing 9 reps at that weight.
+
Axle Dead-Stop Row
195 5x6
195 x 10 [straps](Cheap PR, never done rows with the axle before)

Front Squat
195 5x3 not belt.
195x8 belt. might be a PR. Pretty good for a frog-legged bugger like me. Going deep in flat shoes, too.

Incline DB Press
65s 3x10
+
Med Neutral Grip Pulldown
200 3x10

Decline CG BP
155 3x12 (PR reps)

DB Spider Curls
35ā€™s 8,10,9

Seated Face Pulls
70x10,11,11

Iā€™m liking the AMRAPs. I get all excited for the last set because of them. They also show Iā€™m only poking along at about 70% of 1RM, so thereā€™s lots of room to increase intensity over the cycles.

7 Likes
828

I bought a new double-strap for the face pulls, although I like the leather one at the gym, but there is, sadly, only one and itā€™s not always avaliable.

Itā€™s longer than the gymā€™s strap, so I had to lean back a bit on yesterdayā€™s face-pulls. This made them more like a seated upright row, but DANG! it really worked the traps and rear delts along with the rotators.

Itā€™s really good for triceps pressdowns past the body and overhead cable triceps extensions and I think there are curling possibilities. Itā€™s got another loop within the larger loop, so you can adjust distance and angle the way within the same set.

5 Likes
829

thirdoption
thirdoption960Ɨ815 59.8 KB

8 Likes
830

2023-10-14
Mesocycle 2 Cycle 1 Day 3

17 Hour Fitness workout

Multigrip Bar OHP
140 5x3, 8
Shouldā€™ve done 9, because I couldā€™ve.
+
Pullup
BW+15 5x6, 10

Pin-Paused Squat
265 3x3
270 2x3, 8
Making some noise on the last 2 reps

Life Fitness Pec Deck
180x7
165 2x9

Single Arm DB Row
90 3x10
Pretty easy

Rolling DB Extensions
50s 3x10 (PR reps)

Hammer Curls
45s 3x12 (PR reps)

DB Laterals
30s 3x9 (PR reps)

Overhead Triceps Extension
50 x25, 15,20

Seated Face pulls
50 3x12

Nice workout.

8 Likes
831

All around me, people my age canā€™t get out of a chair much less off the ground, canā€™t walk stairs, act like extending their arms will cause them to break.

Lift weights or die useless.

6 Likes
832

Love it!
Donā€™t compare yourself to them. You are destined to be on a different level.

2 Likes
833

Yep, I always think about my father. He was broken down already when he was my age.

2 Likes
834

2023-10-16
Mesocycle 2 Microcycle 1 Day 4

Slingshot BP
w/u - no slingshot - paused
135x5
165x5
195x3
210x3
Slingshot
230 5x3 - paused
230x6 - not paused

DorsiFlex Chest Supported Row
255 6x8

Deadlift
405 7x1, 6
Stupid easy. Just right.

Seated Lever Press
160 3x10
+
Chin-Grip Pulldown
205 3x9

EZ Bar Skull Crusher - Elbow sleeves
100 3x11
+
DB Concentration Curl
35 3x11

Seated Leg Curl
210 3x10

Left proximal outer biceps tendon feels wonky. May have to forgo certain kinds of curls and or reduce curl frequency.

7 Likes
835

vaccineupdate
vaccineupdate720Ɨ725 66.6 KB

6 Likes
836

I LOLā€™d.

837

2023-10-18
Mesocycle 2 Microcycle 2 Day 1

OHP
150 5x3, 7
+
Thick Bar Pullups
BW+20 5x6, 9

High Bar Squats
285 5x3, 6
Wanted 7 or 8 but the hamstrings hadnā€™t fully recovered yet.

DB Bench Press
80ā€™s 3x8
+
Med Neutral Grip Cable Row
175 3x8

Med Width Cable Triceps Pressdowns
100 3x11
+
EZ Bar Curl
100 3x9

Cable Rear Laterals
22.5 3x12

Cable French Press
55 3x20

Trouble keeping focus. Not enough food. Got all the work in, though. Wife is taking heavy class load and isnā€™t cooking regularly. Time to shift for myself.

6 Likes
838

2023-10-20
Mesocycle 2 Microcycle 2 Day 2

Bench Press
Paused
200 5x3
t&g
200x8

Axle Dead-Stop Row
200 5x6
straps
200x10

Front Squat
200 5x3
Belt
200x7

Incline DB Press
70ā€™sx10,9,9
+
Med Neutral Grip Pulldown
205 3x9

Decline Close Grip Bench
160 3x10

DB Spider Curls
35ā€™sx10,9,10

Seated Face Pulls
70 2x12
65x12

Bought Josh Bryantā€™s Jailhouse Strong book. Iā€™m going to try one of the routines in there and see how it goes once I finish this mesocycle.

6 Likes
839

peaceful
peaceful1440Ɨ1662 208 KB

7 Likes
840

Amen !

1 Like
841

2023-10-23
Mesocycle 2 Microcycle 2 Day 3

Multigrip Bar OHP
145 5x3
145x7 (PR reps with this bar)
This thing makes me want to buy a log really bad.

Pullups
BW+25 5x6, 7

Low-bar Paused Box Squat
280 5x3
280x7 (PR reps)

Pec Deck (pause in stretch)
180 3x12

Single Arm DB Row
90 3x11

Rolling DB Extensions
50ā€™s 3x11 (PR reps)

DB Hammer Curls
50ā€™s 3x8

Cable upright rows
70 3x12

Cable Overhead Triceps extensions
60 3x15
Slow negative, pause in the stretch

8 Likes
842

2023-10-25
Mesocycle 2 Microcycle 2 Day 4

Slingshot Bench Press, paused
w/u to 215x3 paused
SS on
235 5x3
no pause
235x4

DorsiFlex Chest-Supported Row
270 6x6
Let the midback stretch.

Deadlift
135x8
225x5
315x4
365x3
405x2
425 5x1, 4

Seated Lever OHP
165 3x10
Surprisingly easy, relatively
+
Chin-grip Pulldown
205 3x10

Incline Skull Crusher, paused
90x12,10,10
Slowing these down and pausing behind the head. Harder

DB Concentration Curl
35 3x10
Same. Stop flinging weights about

Seated Leg Curl
225 3x7

8 Likes