Sarcopenia Cure

Starting new thread.
Old thread here
https://forums.t-nation.com/t/until-the-wheels-fall-off/162674/2657

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I’ll get onboard. Looking for any ideas to even slow down the wasting.

Sarcopenia became significantly obvious when I turned 60. The decline has been fairly linear. I am currently 73.

Bam! I’m in again.

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It was a joke topic title, really.

The only things I know of that work are exogenous hormones and weight training. I’m about 13 years behind you and not experiencing sarcopenia as a natty…yet.

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“Working out regularly is the absolute key to preventing (and healing) sarcopenia.” So your doing preventive medicine.

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From my experience this is a joke! At least a false hope.

Found that quote on several pages about the subject. Not suffering from it I have no idea. Oh well, that was my rare shot at advice.

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2022-02-4

Upper Day - Volume

Strict Viking Press
150 3x8

Seal Row
175 3x8

1-Arm DB Press
65 3x8

Wide Grip Lat Pulldown
205 3x8

Dips
BW+35 3x8

Seated DB Cleans
Forgot to do these

Face Pulls
70 3x15

Trying to kick the weight up too fast again. I will hold here next volume session and improve technique.

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Dig the thread title. Nice squats in your thread.

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Thanks man. Yeah squats are going really well and I’m pretty pleased, though not satisfied.

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2022-02-05

Lower Body Day (Volume)

Box Squats
275x4
275+small Bands X4 (pins at holes 8 and 12)
275 2x8
Took the box 1" lower. Made a big difference. Hard getting out of the bottom, suddenly.
I’ll do this straight weight only next time and try to make them snappy.

Lever Squat Machine
280 3x8

Seated Leg Extension + Seated Leg Curl
(130 x9 + 195x9) x 3 sets
Kept good control on these

Seated Incline DB Curl
45’s 3x9

Pinwheel DB Curls
40’s 3x9

Bonked after the Lever squat, but I kept going. Gonna need a bunch of food now.

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Hey mate, what would be your go to for post workout food wise?

I find fatty hamburgers or super-mayonnaised tuna on heavily buttered toast coupled with a giant glass of milk particularly satisfying.

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That sounds the ticket, hungry now though…again lol.

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No wonder the box squats were tough. I bumped the weight 20lbs instead of a more reasonable 10 in addition to reducing the box height. Guess I did all right then.

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Gym lift, but still impressive

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Just damn!

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2022-02-07

Upper Body (Intensity)
Axle Continental Clean and Press
135x3
165x2
185x1
195x1
Feels weird in the shoulders. No 205 today.
185x3
165x5

Multigrip Bar OHP
150 3x5 (PR wt@5)

Mag Grip Close Grip Pulldown
260 4x5

Close Grip BP
195 3x5

Pendlay Row
240 3x5

1-Arm Strict Cable Row
70 3x10 (rt)

Cable Triceps Pushdowns
90 3x10

Standing Calves (pause top and bottom)
BW+280x10, 2x8

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2022-03-09

Lower Body (Intensity)
Paused SSB Squat(2 count)
325x2 (no belt wt PR)
Belt on
365x1 (paused wt PR)
330x3 (paused wt@3 PR)

SSB Squat
315 3x5

Slow Negative Deficit SLDL(5 count down, Weight lifting shoes, only 35’s on a power bar)
275 3x5 (straps)

Barbell Curls
110 3x5

Multigrip Bar Reverse Curls
90 3x5

Leg Press Calf Press(pause for 2, top and bottom)
400 4x12

Leg Press Tibialis Lift
400 4x12

DB Side Laterals + Rear Laterals
25’s 3x8 + 3x8

Top squat was solid. The slow-negative SLDLs are giving my low back more stamina and stiffness and making my hamstrings stronger, if not bigger.

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Solid PRs! Nice!

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