Sarcopenia Cure

Training Over 35 Lifter
1444

2025-08-06
Meso 3 Micro 1 Day 2

Bench press
190x4,4,6
Add 5

Bent row
200x6,6,6,7
Do 7’s

Deadlift
385x4,4,6
Pulling normal height felt awful. I seem to be better at deficit pulls. I think I set my upper back better on deficits and I get to use more quads.
Add 20

Hammer Strength Isolateral Shoulder Press
50sx8
60sx8
70sx8
80sx8,8,8
Add 5
Bottom position is super-advantaged.

Bulgarian split squats
40x8,8,8
You’d think this would be easier than step-ups, balance-wise
Can go quite a bit heavier
Add 20

Incline db curls
45sx8,8,8
add 10, Do 6

Ez bar skull crushers
95x9,9,9
Do 10

Reverse pec deck
165x12,10,10
Do 12

Switched DB incline press for the Hammer machine. Needed a shoulder-pump movement.

10 Likes
1445

Have you ever used deficit paused reps, where you start from a deficit but pause at what would be the normal pulling height from the floor. May be worth considering for future blocks.

2 Likes
1446

Not a bad idea.

In the current block though, I believe I need to concentrate on flexing my butt when initiating the pull.

3 Likes
1447

My whole body feels like it’s trying to grow, so I’m gonna give it another day to catch up.

8 Likes
1448

2025-08-09
Meso 3 Micro 1 Day 3

Home
Log press
70,95,110x5
125,140x3
155x4,4,4
Keep the elbows in or it will travel out front
Elbows were dropping down on the dip on the last set

Gym
Close neutral grip pullups
35x6,6,6,7

Front squat
135x5
155,175x3
195x4,4,7 PR reps
I could do more reps if my hands could take it

Db bench press
80x7,7,7
I don’t think I’ve ever done more than 5, so PRs as of last micro

Rdl paused
275x6,6,6

Do the rest tomorrow

8 Likes
1449

2025-08-10
Meso 3 Micro 1 Day 3 Pt 2

Ez bar curls
95 3x9

Cable pressdowns
75 3x15
I think more reps are warranted because elbows like it better. I get a better pump too.

Chest supported rear laterals
25sx12,12,12

TRX hollow holds
3x30 sec

Standing calves
150x20,20,20
Balls of feet hurt some. Dropping weight. Calves can do more than my feet can handle right now.

8 Likes
1450

2025-08-11
Meso 3 Micro 1 Day 4 Pt 1

Incline bench press
115x5
135x5
150x5
Work sets
165x4
170x4
175x5
Ridiculous
Add 5

Chest supported db row
70sx8,8,8,8
Do 75s

Leg Press
300x5
390x5
480x5
570x4
620x6,6,7
530x10
No point in doing less than 6 reps on leg press

Dips - paused
Bw,+25x6
45x8,7,7

Leg extension/curl
160x8,8,8

The rest tomorrow. This is likely to be a recurring theme.

8 Likes
1451

Solid work. I wish our gym had one of those weighted dips/pull-ups belts. Would love to throw those in the mix. 45x8 is impressive. :+1:

1 Like
1452

Well! I’m convinced.

sohealthy
sohealthy1440×1920 150 KB

6 Likes
1453

Thanks. It’s a start - I’m greedy and want two plates. More if I can get it.

2 Likes
1454

2025-08-12
Meso 3 Micro 1 Day 4 Pt 2

French press
75x12,12,12

Zottman curls
35sx9,9,9

Side lateral
25sx12,12,12

Knees to elbows
15x9,9,10

Standing calves
160x20,20,15+5
Shorted the rest between sets.

9 Likes
1455

2025-08-13
Meso 3 Micro 2 Day 1

Ohp
95,115,135x5
145x4
150x4,5
Stayed in the groove. Smooth, didn’t feel strain in any particular part of the movement. A little slow at lockout unless I consciously power through
Add 5

Wide pullup
30x7,7,7,7
Add 5

High Bar Squat
135,185x5
225, 255x3
280x4,4,5
Low back feeling a little weird. Bracing is off? Tighten lats more. Left adductor threatened to seize up, but behaved.
2nd set was better
3rd even better
Getting my elbows down.
add 10-15

Multi Grip Bar, close grip, paused
175x6,7,7
Add 5

Good Mornings
190x7,7,7
Add 5

Rolling db extensions
50sx9,9,9
Do 55s
+
Db hammer curls
50sx8,8,8
Stay here, let it get easier.

Reverse pec deck
165x12,12,12
Stay here and get more ROM

Calves and abs tomorrow at home as time permits

8 Likes
1456

Very impressive OHP and High bar squat. Solid workout all the way though. :flexed_biceps:

2 Likes
1457

Thanks. All in all, it’s shaping up to be a satisfactory macrocycle for getting back to normal. Hopefully I can improve in the next one.

2 Likes
1458

2025-08-15
Meso 3 Micro 2 Day 2

Low Back is feeling wonky. Short on sleep.
Screw it. Get it done.

Bench press
135x8
155,175x5
195x4,4,6
Add 5

Bent row
205x6,6,7,7
Add 5

Deadlift
225x4
315x3
365x2
Think I’ll be ok. Keep flexing the butt
405x4,4,5
Nice, but it felt heavy
add 10

Isolateral shoulder press
82.5sx8,8,8
The great thing about using a completely new machine is the string of PRs

Bulgarian Split Squats
70x8,8,8

Awesome. That’s it. Finish the rest tomorrow.

6 Likes
1459

2025-08-16
Meso 3 Micro 2 Day 2 Pt 2

DB Curls
50s 3x6
Difficult. DLs might have taken some out of me.

EZ Bar Skull Crushers, wider grip
95 2x10,12
I like how these involve the pecs more

Chest Supported Rear DB Laterals
25sx10, 3x12

Ab Wheel Rollouts, Knees
6x5
Lower abs still sore from leg raises days ago.

Standing Calves
165x 15,20,15

10 Likes
1460

No log presses today. Thunderstorm’s started and will go all night and since I have to lift it outside, I don’t fancy putting a large metal pipe above my head while that’s going on.

Push presses at the gym for me tonight.

5 Likes
1461

You never know, you might get lucky and turn into Thor. :crossed_fingers:

2 Likes
1462

I’d be Thor all right. If I thurvived, I’d be thuper Thor.

7 Likes
1463

:joy: that’s funny!

1 Like