Sarcopenia Cure

Training Over 35 Lifter
903

2023-12-13
Mesocycle 2 Microcycle 2 Squat Day

SSB Squat
310 5x2, 7 (PR)
Choking up on the handles, so I’m for sure making depth.

Front Squat
195 7x3

Low Bar Good Mornings
205 3x7

Lunges
BW+60 3x15 (l/r)

Leg Press
300 3x15
Thighs to biceps

Standing Abs
80 5x15
+
Standing Calves
BW+160 4x15

Seated Face Pulls
70x12,10,10

No rest/pause stuff. Substituted weighted lunges for lunges for time and leg press for Hindu squatsx3 minutes. Switched front squat 3x8 target to 8x3 target. I’m just training bad form if I do more front squat reps than that. Felt much better at the end.

8 Likes
904

2023-12-16
Mesocycle 2, Microcycle 2, OHP Day

OHP
155 5x2, 4
135x8,6,6
Ditched r/p.

Dips
BW+60x8,8,7,7
reps down by 1

HSPU to 5" block
BWx8,6,7
Getting closer to the floor

Cable Rear Laterals
30x8
25x10
20x12,10,10
This Freemotion machine is harder than the Lifefitness pecdeck. Rear delts got roasty.

Diamond Pushups (from EZ Bar w/ 45s on the floor)
BWx12,10,10
Closer to the floor here, too

Spider Curls
35’s 3x8

Just going through the motions today. Reps still down. Not getting much sleep from coughing at night. Maybe it’ll get better.

All the plates are disappearing from the 17-hour Fitness. May have to stop my membership.

6 Likes
905

Sick again. Family is just passing it around, back and forth.
Everybody in the house is down at once
Jeez.

4 Likes
906

That’s pretty much what we did. Good luck. Rest is a good idea. :+1:

907

I think that after I’m clear of this crud, I’m going to simply bodybuild for a few months.

4 Likes
908

Apparently I did something to my left foot by NOT USING IT.
If I step a certain way, it hurts.
Not an injury, but certainly an annoyance.
Bodies are dumb, sometimes.

5 Likes
909

2023-12-27
OHP Day

OHP, Paused
135x8,6,6
+
Wide Grip Lat Pulldown
190x8,8,8

Standing BTN Press
95x5
75 2x8
Very uncomfortable, but I think I will profit from these.

Cable Rear Laterals
20’s 3x12

Cable Flyes
20’s x 12
30’s x 10
25’sx12

Cable Overhead Triceps Extensions
45,55,60x15

Incline DB Curls
35’sx10,8,6
Bi’s died quick

Calf Raises, Pause 3 at stretch
BW+200 3x12

First day back after layoff always points out why conditioning matters.

6 Likes
910

2023-12-29
Squat Day

High Bar Deep Squat
225 3x5
No belt, slow negative. Taking my stance out so heels are just even with shoulders. That seems to work best when wearing flats.

Hatfield Squat
302 2x5,6

Seated Leg Curl/Extension
180 3x12 / 110 3x12
Burn, burn, burn. I’m such a wuss. Controlled the negative well on the curls, though. Really feeling the backs of my legs.

Calf Raises - pause 3 in stretch
BW+300 3x8

Behind the back BB wrist curls
115 3x10

Counting this as a warmup/tryout microcycle, where I don’t really push hard yet.

6 Likes
911

2023-12-30
Bench Press

Bench Press
185 2x8,6
+
DorsiFlex Row - paused in stretch
225 4x8

Low Incline DB Press - paused
60’s 3x8
+
Med Neutral Grip Pulldown
190 3x8

Floor Skull Crushers
80 3x12
Used 25lb bumpers so I can’t get any momentum out of the lat stretch from the floor.
+
DB Hammer Curls
40s 3x8
Braced the elbows against the lat pulldown pads. No swinging or premature elbow bend to get 'em up

Face pulls - constant tension
50 3x12

Lat prayers
70 3x8

Calf Raises - pause 3 in stretch
BW+200 3x13

The weights are low, and I have to remind myself I’m doing these exercises the hard way.

7 Likes
912

Good idea on the floor SCs, must try that :+1:

1 Like
913

So don’t

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4 Likes
914

Feeling like

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7 Likes
915

I can relate…

Cool to see someone doing the Juarez Valley push-ups. I did that once about 5 years ago in a hotel room. Definitely a great arm pump!

1 Like
916

Supposed to deadlift yesterday. Way too sore.
Was going to deadlift today. Car’s battery was dead AND adductors seized up getting in it.
Could be worse - I could be old.

7 Likes
917

2024-01-03

High Hang Power Snatch
95 3x5
Just wanted to do some power-type activity

Deadlifts
135x8
225x5
315x3
365x2
405x1
335 2x5
405 was uncomfortable. Disappointing, since I did 7 reps with it not to long ago.

Barbell Shrugs
245 3x12

Lever Squat - paused, butt on heels
180x8
220 2x8

Walking Lunges
BW 2x15

Calf Raises
BW+200 3x15

Forearm Flexion Curls
40 3x12
35x12

Feeling weak. I’m sure it’ll come back over the next few weeks.

8 Likes
918

CNS forgets how to move those heavy weights pretty quickly. It’s a skill. You have the strength, just have to wake it back up.

Nice workout.

2 Likes
919

2024-01-05

OHP Day

OHP
135 3x7
+1 rep over last week’s total reps
+
MAG Wide Grip Pulldown
190 3x9, 5
1 more rep per set over last time, plus an extra set

BTN BB Press
80 3x8
Controlling the negative and pausing on the traps. Such an awkward position. Hard to get out of the bottom.

Dips
BW 3x12
Controlled negative, pause at the bottom, explode
+
Seated Cable Row
160 3x12
Controlled negative, pause in Stretch, explode, but don’t rear up.

Seated Incline DB Curls
35’s 3x10
+
Seated EZ Bar French Press
70 3x15, 10
I think I’ll try these standing next time.

Cable Rear Laterals
30’sx10
25’sx12, 12

Really good back and shoulder pump.

7 Likes
920

Might need some leg work…

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8 Likes
921

Looking fit

3 Likes
922

2023-01-06

Squat Day

High Bar Deep Squat
225 3x6
Much easier and better than last time. Much less hip-rise out of the bottom

Hatfield Squat
302 3x6
Last rep paused on each set.

Seated Leg Curl
180 3x13
+
Seated Leg Extension
110 3x13

Calf Raises - pause 3 in stretch
BW+300 3x9

Sissy Squat
BW 2x10

Squat aggression is coming back.

8 Likes