Sarcopenia Cure

Training Over 35 Lifter
1404

2025-07-01
Meso 1, Micro 3, Day 2

Bench Press
165 3x8
Almost got 9 on the last set, failed literally 1 inch below the J-hook, right side.
Frustrating

Barbell Row
175 4x8

Snatch Grip DL
255 3x6
Easy

Incline DB Press. paused
60s 3x8

Triceps Pressdown
80x9,8,8
+
Seated Incline DB Curls
40’s 2x9, 8

High Step Ups (above my knee)
BW+40x8
BWx8
BW+20 x8
The last set’s loading was just right

Ab wheel (knees)
12,11,11
+
DB Rear Laterals
25sx12,12,10

Standing Calves, Smith+slant board
BW+145x17, 2x16

Good session.

6 Likes
1405

That is some strong incline DB curling. Those always kick my ass.

1 Like
1406

It’s a high incline right now. I’m going to try to progress it by lowering the bench back. But yeah, take any amount of swing out and it gets tough.

1 Like
1407

2025-07-03
Meso 1, Micro 3, Day 3

Push press
135x8,8,8

Close grip pullup
Bw+5×8,8,8,8

Front squat
135x5
155x8,8,8
Whoof! That’s a developer. Man I suck

Flat db bench
75sx6
70sx8,8
That’s the missing piece. I was all over the place

Ez bar skull crushers
85x8,8,8,8
+
Ez bar curls
85x8,8,8

Rdl
245 3x8

Thats it. Rear delts, abs and calves are feeling creaky so I didn’t do them.

6 Likes
1408

Good on you for doing front squats. I refuse to do them. :joy:

1 Like
1409

I feel your pain. I’m going to complete the cycle with them and decide after that whether they did anything useful for me. If not, they’re out forever, because, honestly, I’m not built for them and I hate them.

3 Likes
1410

2025-07-05
Meso 1 Micro 3 Day 4

Incline Bench Press
145 3x8
add 5

1 Arm Db Row
90 4x9

Leg Press
520 3x8
Add 20

Dips
BW+15 3x8
Easy

French Press
80 2x9
75x9,10

EZ Bar Reverse Curl
75 3x9

Seated Leg Curl/Leg Extension
145x 8, 2x10/ 3x10

Reverse Pec Deck
145 3x12

Standing Calves
BW+145 2x18,17

Very nice session. New Meso start Monday

8 Likes
1411

ooooh is this a club ? Can i join ?

1 Like
1412

I finally bought a strongman log. Been looking at 'em for years and I just said “Screw it, Imma have some fun.”

Got a couple of drop pads too.

4 Likes
1413

You are welcome to join. :joy:

1 Like
1414

2025-07-07
Meso 2, Micro 1, Day 1

Overhead Press
120 2x8
125x7
could’ve got another on the last set, but I’m going to cruise

Pullups
BW+10x8
BW+25 2x6
BW+15x7

High Bar Squats
215 2x8,7

MultiGrip Bar, Close Grip, Paused
150 2x8
155x6

Rolling DB Extensions
45s 3x8
+
Seated Hammer Curls
45s 2x8,7

Rear Laterals
25s 3x12

High Bar Good Mornings
155 3x8

Felt really good. Every weight owned, staying in the pocket.

8 Likes
1415

2025-07-09
Meso 2 Micro 1 Day 2

Bench press
170x8,8,8
Later reps were easier than last micro
Add 5

Bent row
180x8,8,8
185x8
Add 5

Deficit deadlift, 2", straps
225,275x5
315x8,8
330x8
Add 15

Incline db press
65sx8,8,8
Do 70s

Lying triceps extension
90x8,8,8
Do 9s

Incline db curl
40sx9,9,9
Do 10s

High step ups
Bw+25x8,8,8
Add 5

Reverse pec deck
150x12,10,10
Do 11s/12s

Standing calves
150x20,18,18

Solid workout. Felt good.

9 Likes
1416

Very solid looking session. Nice work!

1 Like
1417

2025-07-11
Meso 2, Micro 1, Day 3

Push press
Strict press w/u
95x5
115,135x3
PP
140x6,6,8
Add 5

Close neutral grip pullups
Bw+25×6,6,6,8
Add 5

Front squat
135x3
155x3
165×6,6,7
Feeling this in my adductors and hamstrings. Position is good though.
Weird
Add 10, maybe belt next time.

Flat db bench
75sx6,6,8
Go for 8’s across.

Rdl
235x8 misload
255x8,6,6
Too many reps first set, lost track of what I was trying to do
Only need to do 6 right now
Paused last set
Go for 8’s across

Triceps pressdown
80x10,10,10
add 5
+
Ez bar curls
90x8,8,8
Go for 10’s across

Db rear laterals
30sx8,8,10
go for 10’s across

Standing calves
200x12,12,12
Build to 15s

That felt like training. Been pushing too hard for where I’m at. Appetite was off, and sleep, which is an indication that I’m going too fast. This felt about right.

8 Likes
1418

Nice numbers on the front squats and RDLs.

1 Like
1419

2025-07-14
Meso 2 Micro 1 Day 4

Incline bench press
150x6,6,8
Add 5. More warm up next time

1 arm db row
90x10,10,10,10
Add 5

Leg Press
545x6,6,8
Add 25

Dips
25x8
30x8
35x8
Do 40 next time. Geez, I started this exercise with a 10 lb jump as it was.

French press
80 3x10
Add 5

Ez bar Reverse curl
80 3x10
Add 5

Trap Bar walk
225 3x80ft
Add another leg

Leg curl
150x10,10,10
Add 5
+
Leg Extension
150x10,10,10
Add 5

Reverse pec deck
150x12,12,12

Standing calves
200x11,11,12

Another good session.

8 Likes
1420

2025-07-16
Meso 2 Micro 2 Day1

Overhead press
130x6,6,7

Wide pullup
Bw+20×6,6,6,8

High Bar Squat, still no belt
225x6,6,8
Easy

MultiGrip Bar, close, paused
155×8
160x7,7,7

Rolling db triceps extensions
50sx6,6,7
Someone else had the 45s, so…
+
Seated hammer curls
50sx6,6,6

Rear laterals
30sx12,11,11
Lost track that I only needed to do 10s

High Bar gm, paused
165x8,8,8
These hurt my neck a bit. But they were much easier than last time

Standing calves, slant board
200x15,15,15

Looking forward to bench and deadlifts on Friday

9 Likes
1421

If your gym has a cambered bar, that thing I swear was made for good mornings. It works really well.

1 Like
1422

2025-07-19
Meso 2 Micro 2 Day 2

Bench press
175x6
180x6,8
Add 5
Dumbbell work and dips has made my impoverished bench more solid.

Barbell row
190x6,7,6,8
add 5

Deficit Deadlift, belt
345×6,6,7
Kept letting the bar drift forward. Happens more on deficits for me
Add 15

Incline db press,paused
70sx7,7,7
Do 8

Lying triceps extensions , from floor
90x10,10,10
Add 5

Incline db curl
40sx10,10,10
Do 45s

High step ups
30x8,8,8

Reverse pec deck
155x10,10,10

Standing calves
200x18,16,16

Better and better.

7 Likes
1423

They had one at my previous gym, along with a bunch of beautiful strongman equipment. I never got a chance to use it because my program at the time didn’t include Good Mornings, but I kept salivating over it anyway.

I’d still be at that gym if the hours had fit my schedule. Working West coast hours has been awkward in that respect.