Sarcopenia Cure

Bigger Stronger Leaner Over 35 Lifter
1384

Will you stay in Chicago or go back out west?

1 Like
1385

Chicago is my home now. I have no reason to go back to California.

6 Likes
1386

I lived in Hyde Park for a bit. I enjoyed it.

2 Likes
1387

2025-06-11

Bench Press
155x8 - paused
155 2x8 t&g

Barbell Row
165 3x8

Snatch Grip Deadlift
225 3x8
Soft touch, hold and go
+
Hanging knees to elbows
9,8,9

Dips
BW+10 3x8
+
DB Curls
40s 3x8

Standing Calves on Slant Board
BW+70x20, 15,15
+
DB Rear Lateral
20sx12,10,12

Leg Extensions
130 3x8

Bench and dips both feel terrible, but form is firming up.

10 Likes
1388

Take that as a BIG positive. Focus on the form and just get lots of reps in, the strength will come back.

2 Likes
1389

Like I tell kids when Iā€™m teaching them to throw, Learn the technique, then worry about the easy part, getting strong.

4 Likes
1390

Oh I do, for sure.

1 Like
1391

2025-06-14

Push press
125 3x8
+
Close neutral grip pull down
180 3x8

Front squat
135 3x8
Stupidly easy. Go up by 10lbs
+
Ab wheel -knees
9,9,8

Triceps pressdowns
75x8,8,12
Go up by 5 again
+
Ez bar curls
80 3x9

Standing calves
Bw+140 3x15
+
Reverse pec deck
120x12,12,12

Seated hamstring curls
180 3x10

Flat bench db press, paused
60s 3x8

Back in California to spread Annalisaā€™s ashes in her hometown. Went to the old gym and had a nice workout

12 Likes
1392

2025-06-16

Incline press
115x8
135x8,8,8

Cable row
175x8,8,8

Leg Press , thighs to biceps
360+8
450x8,8,8
+
Roman chair Leg lifts
10,10,10

French press
75x8,8,8

Db spider curl
30sx9,9,8

Leg Extension
130x8,8,8
+
Leg curl
195x8,8,8

Standing calves
Bw+140Ɨ16,16,16

Db rear laterals
20sx12,12,12

9 Likes
1393

Late to read this.

So sorry to hear and my deepest condolences.

1 Like
1394

Something is wrong with the selection system: the people you want have die hang around for far too long, and those you love leave too early

8 Likes
1395

2025-06-18
MesoCycle 1, Microcycle 2, Day 1

Ohp
110x8,8,8
+
Wide lat pulldown
170x8,8,8,8

High Bar Squat
195x8,8,8
+
Ab wheel, knees
9,9,10

Multigrip cgbp, paused
140x8,8,8
+
Seated Db hammer curl
40sx9,9,9

Sandbag over bar(bar at collarbone joint)
150x3,3,3,2+fail
Not bad for not touching a sand bag for a year

Reverse pec deck
125x12
135x10,10

Standing calves
Bw+140Ɨ20,20,20
Last two were 15+5

Nothing too hard and I get stronger anyway because I can recover.

8 Likes
1396

whooitshot
whooitshot550Ɨ452 27.6 KB

4 Likes
1397

2025-06-21
MesoCycle 1, Microcycle 2, Day 2

Bench Press
160 2x8,9
Getting easier

Barbell Row
170 3x8
Should have done another set; forgot Iā€™m doing 4 sets of pulling

Snatch Grip Deadlift
245 3x8
+
Hanging Knees to Elbows
3x10
Supposed to do 4 sets here too

Dips
BW+15 3x8
Getting easier
+
Seated Incline DB Curls
40sx9, 2x8

Leg Extension/Leg Curl
135 3x10/135x8, 2x10

Standing Smith Machine Calf Raises on Slant Board
145 3x15
I really feel these more than on the calf machine
+
DB Rear Laterals
25sx12,10,10

Everything is feeling solid. Going no belt on lower body exercises with no trouble so far, but the weights are still light.

9 Likes
1398

2025-06-23
Meso 1 Micro 2 Day 3

Push Press
130 3x8

Close Neutral Grip Pullup
BW 3x8
Easy

Front Squat
145 3x8

Triceps Pressdown
80x8
75x10,10,10

EZ Bar Curls
85 3x8

Romanian Deadlift
225 3x8
No Lockout

Reverse Pec Deck
135x15, 12, 12

Standing Calves
BW+130x20
BW+140x15,15
Did these on the machine, but slid in the slant board.

Flat db Bench Press
60s 3x12

6 Likes
1399

2025-06-25
Mesocycle 1, Microcycle 2, Day 4

Incline Bench Press
140 3x8

1 Arm DB Row
90 3x8, 9

Leg Press
500 3x8
Sled weighs 120, so last time I did 480 on this machine

French Press
80 4x8

DB Spider Curl
35s 3x8

Seated Leg Curl
140x8,9,10

Leg Extension
140 3x10

Standing Calves, Smith Machine+Slant Board
BW+145x16,16,15

Ab Wheel from Knees
3x11

Doing all right. Gotta really start nailing down the outside-the-gym variables though if I want to keep this going well.

7 Likes
1400

2025-06-28
Mesocycle 1, Microcycle 3, Day 1

Overhead Press
115 3x8
Pretty solid. Ab work is making this easy
+
Wide Pullup
BW 3x8
Easy

High Bar Squat
205 2x8, 9
Heels out a bit wider, keeps me from shooting my hips back

Multigrip Bar CGBP, pin-paused
145 4x8
form is getting better
+
Seated DB Hammer Curl
40ā€™s 3x10

Reverse Pec Deck
145 3x12

45 degree Hyper
100 2x8
120x8
+
Hanging Knees to Elbows
12,9,9

Standing calves, Smith+slant board
BW+145 3x16
Starting to see some size and definition down there. I want them to be wider than my knee joints

7 Likes
1401

As that a thang?

1402

Google Lee Preist

2 Likes
1403

or Mike Matarazzo :rofl: