Sarcopenia Cure

Training Over 35 Lifter
1424

2025-07-21
Meso 2 Micro 2 Day 3

Log press
145x6,6,5,3
Really need abs for this. Back to training them… The lean-back is ridiculous. Came out of the groove on the short set. Did an extra, punishment set. Stay at this weight for next time.

Close grip neutral pullups
30x6,6,6,6

Front squat
175x6,6,6
Racks were busy. Had to power clean these. The squats were not hard.

Db bench
75s 3x8
Paused on the last set. Getting better.

Rdl
255x8,8,8

Triceps pressdown
85x8,8,8

Ez bar curls
90 3x10

Rear laterals
30s 3x12

Skipped Calves. May hit tomorrow.

9 Likes
1425

Cleaning those front squats.
IMG_7687
Very nice!

3 Likes
1426

fixed that for you

2 Likes
1427

Gotta fix my grip on the log presses. My thumbs were all queered yesterday from over gripping the handles, because my elbow are out to the sides too much when it’s on my shoulders. That takes the heel of my palm off the handle.

5 Likes
1428

2025-07-23
Meso 2 Micro 2 Day 4

Incline bench press
155x6,6,6

1 arm db row
95x7,8
100x7,7
Have to start doing Meadows rows. That’s as high as the dumbbells go.

Leg Press
570x6,6,7
Hitting the bottom stop each time

Dips
Bw+40×8,8,8

Trap Bar walk
245 3x80ft
Sucks to repick every 20 feet, but what ya gun do?

Leg extensions/ leg curls
155x8,8,8
Not hard. Do 10s next time

Reverse curls
85 3x8
+
French press
85 3x8
I thought these would suck more, but they were alright

Calf raise
210x12,12,12

LF Reverse pec deck
160x10,10,10

Still on target. I’ll see how the last 6’s micro goes. If I’m feeling good I may make a bigger jump in weight for the 4’s meso.

Super humid today and 93. My glasses fogged up the moment I stepped out of the gym tonight.

7 Likes
1429

Very strong on those DB rows. Sorry they stop at 100 in there.

1 Like
1430

I suppose I could do chest-supported DB rows. I typically have to reduce weight to do those properly. I just like the sling-effect/feeling of 1 arm rows is all.

4 Likes
1431

junebug
junebug526×526 27.3 KB

2 Likes
1432

They are good.

1 Like
1433

2025=07-25
Meso 2 Micro 3 Day 1

Ohp
135x6,6,6
Abs, man. Do them.
Add 5

Wide pullup
Bw+25×6,6,6,8
Add 5

High Bar Squat
135x5, paused
185x5
235×6
245x6,6
Add 10
Getting more comfortable using a bar. Usually about this time I switch to a safety squat bar, but I don’t have one of those. Traps are getting thicker, so it doesn’t press on my spine so much, which allows me to use my leg strength more. It’s a weird shutdown mechanism.

Mgb, close, paused
165×7,7,7
Add 5

Db hammer curls
50s×7,7,7
Do 8s

Rolling DB Extensions
50sx8,7,7
Do 8s

High Bar Good Mornings, paused
175×6,6,8

Rear db laterals
35sx8,8,8

No pump, but solid work. Gonna feel a little stiff tomorrow…
Ac needs repairs, but they won’t be done until tomorrow. Might sleep closer to the floor tonight.

9 Likes
1434

Still no air-conditioning. Should be fixed today or tomorrow (hopefully).
As a result of the heat and humidity, my joints feel tip-top.

5 Likes
1435

I love the feeling just having some heat through your body gives us. Something very restorative about laying in the sun and warming the body up.

1436

I feel your pain. Our AC went out last month. It sucks.

1 Like
1437

2025-07-28
Meso 2 Micro 3 Day 2

Bench press
185x6, 6, 6
Last two reps were pretty slow
Do 190

Bent row
190x7
195x7,7, 7
Do 8s

Deficit Deadlift - 2 inches
365x6,6,6
Not too hard
Do 385

Incline db bench press, paused
70sx8,8,8
Do 75

Lying Triceps Extensions, paused on floor
95x8,8, 8
First set elbow ouch
Do 9s

Incline db curls
45sx7,7,7
Do 8s

High step ups
35x8,8,8
Add 5

Standing calves
210x15,15,15

Reverse pec deck was busy, so I bailed.

Should have eaten more the last few days. Still on target though. New meso next cycle

9 Likes
1438

2025-07-30
Meso 2 Micro 2 Day 3

Log press
150x6 might be a PR
145 2x6
Kept the elbows in this time. Went much better

Close neutral grip pullup
30x7
35x6,6,6

Front squat
185x6,6,6

Db bench
80sx6,6,7

Triceps pressdown
85x10,9,9

Ez bar curls
95x8,8,8

Rdl, paused, no lockout
265x7,7,7

Reverse pec deck
160x12,12,12
PR on any version of a Life Fitness Pec Deck I’ve used.

Standing calves
210x16,16,16

That went better than I expected. Arms are not recovering completely, may have to back off a bit/reduce sets.

8 Likes
1439

2025-08-01
Meso 2 Micro 3 Day 4

Incline bench
160x6,6,7
Felt 15 lbs lighter

1 arm db row
100x8,8,8,8

Leg press
300,390,480,570x5
595x6
600x6,7
595 is a dumb number. Haven’t done 600 for a long minute

Dips, paused
45x6,6,6
Killing my neck. Best order up that massage. Hard today. Weak in the arms, chest was just fine with these.

Leg curl/leg extension
155x10,10,10

Side laterals
25sx10,10,8

Zottman curls
35sx8,8,8

French press, full pause at bottom
Bar,45,65x5
75x8,9,9

Reduced the weight on arm stuff. Haven’t missed but one rep the last two mesos. It’s going good.

7 Likes
1440

baconislife
baconislife526×686 36.5 KB

6 Likes
1441

That describes me… :joy::joy::joy:

1442

2025-08-04
Meso 3 Micro 1 Day 1

Ohp
140x4,4,7
Nice
Add 5

Wide Pullup
30x6,6,6,6
Do 7

High Bar Squat
135x5
185x3, paused
225x3, paused
260x4
265x4,7
Scheduled for 255, but 225 felt so easy that I bumped the top weight, and then bumped it again
Add 20

MGB, close grip, paused
170x5,6,7
Add 5

DB Hammer Curls
50sx7,7,7
Do 8-10

Rolling DB Extensions
50sx8,8,8
Found the groove on these finally
Do 9

High Bar Good Mornings
185x6,6,7
Add 5

Rear DB Laterals
35sx9,9,9
Do 10

Going well. I may hit 315 on squat for reps again by the third micro. Squat positions are pretty solid and I’m coming out of the hole strong. Close grip bench is threatening to overtake my regular bench.

7 Likes
1443

lots of good stuff going on here, sounds like you are getting your mojo back.

2 Likes