Why not just get a dexa once a year and track it? Idk if you’re in the US but they are dirt cheap. I pay $50 a scan and it comes with an Asian to tell me what it means.
That’s a good deal. What kind of Asian?
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Todays training
3x10 bracing hip thrusts with sissy and air squats
10x10 seconds bracing 90/90
Squat
Worked up to 2x10x314 lbs - minor strain in my right groin on the first set. Not the first time I’ve had that. Possibly something to do with my knees coming in some, because that’s not a common thing for me. Didn’t feel the knees, saw it on video
Close stance squat (each foot two inches closer in)
2x10x314 lbs - quads are coming close to failure every time I do this and they’re also the only muscle I feel when using this stance
Front squat
13x220 lbs
Bodybuilder squat (close stance, high bar, no lockout)
2x15x176 lbs
Hamstring curl
100x44 lbs, 10 second rests AFSAP
BB curl
4x15x44 lbs
Including stretching an hour and 25 minutes
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Also, side note. Going to give myself a day ‘break’ from feeding. Because why? I’ve felt full for the last two or three days now and trying to eat dinner was a struggle tonight. In the interest of being able to continue pushing th food intake I’m going to back off for at most two days to let things calm down a bit.
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Woke at 256 lbs, bloating has receded some. Right groin is feeling fine so far too.
Killing it Mark, you’re adding size to the quads.
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Apparently. I measured them the other day, I think it was something like 74 cm.
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Todays training
3x10 bracing hip thrusts with kb halos, threw in some bottoms up presses too which seemed to help. Band work as well
10x10 seconds bracing 90/90
SuperD shoulder stabilisation
Bench press
Worked up to 2x10x181 lbs - felt heavy, my forearms are pretty trashed thanks to my impact driver
Wide grip bench press (pointer finger on rings)
2x10x181 lbs
CGBP to a one-board
13x132 lbs
Weighted pushups
3x15 with 55 lbs - fuck this bullshit
CGBP to a three-board
2x25x110 lbs - fuck these too. Left lower lat kept cramping
Diamond pushups
3x10
An hour and 30 minutes. Right shoulder and bicep have responded well to the little I added to help them along. Not completely fixed, but a damn sight better than a few weeks ago.
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Woke at 253.5 lbs. I mean, ok all extra bloating is gone but what the fuck?! I ate yesterday. I didn’t push it, but I ate a fair bit all the same. All I can think is dehydration, although I didn’t drink that little yesterday. Maybe I didn’t drink quite as much as usual and my sodium levels dropped. I guess that would explain it.
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Woke at 257 lbs, looking pretty similar to yesterday. Ok, so I made sure to drink enough and I’m guessing ate more salt. Still a hell of a jump though. Unless yesterday was an aberration. Then it isn’t.
Todays training
3x10 bracing hip thrusts with back raises between
10x10 seconds bracing 90/90
DL, stiff bar
Worked up to 2x10x336 lbs
Block pull off seven mats
2x10x336 lbs
DL without touching the floor
13x264 lbs - had to reset at eight to switch to mixed grip
Lat pulldowns
4x12x60 lbs - new very old machine Jake got, very nice to use
Inverted row
1x13 - max reps
Standing Arnold press
4x8x33 lbs
All up an hour and 20 minutes, which is where I want to be. Included stretching
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Woke at 255.3 lbs, looking similar to yesterday.
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This.
I’ve found there’s a couple mobility things, maybe one or two for upper and lower and if I keep those in check I’m all beuno
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Its always an aberration 
My first thought was what a big blip that is but in relation to your body weight it isnt that big at all. Kind of cool to think about.
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I never thought about it like that. Good point
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Todays training
Pump up my tris, pecs and upper back
Pushups
50 reps, 10 second rests - 2x13, 2x12
Beat last week by one set
Diamond pushups
25 reps, 10 second rests - 14, 11
Still two sets but more reps in the first set
Dips
50 reps, 10 second rests - 3x7, longer rest; 3x7, longer rest; 8
One set less, and more reps in the first six sets
Bench dips
50 reps, 10 second rests - 3x14, 8
Still four sets but more reps in the first three sets
Pullups
35 reps, still a snowball’s chance in hell of 10 second rests - 4x4 wide overhand, 4x4 wide neutral, 4 and 3 medium overhand
Air squats
80 reps, 10 second rests - 4x20 again just because
Lying leg raises
50 reps, 10 second rests -2x25
One set less
Including stretching an hour and 35 minutes. First time this phase that Friday hasn’t felt too horrible.
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Well done Mark, nice one.
Next time do the airsquats in 1 set
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Why the hell not @mortdk
It’s not like 10 second rests make it that much easier. Remind me later
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From a hypertrophy point of view, very high rep sets should be taken to absolute failure.
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It’s easy to say that at any time of the day EXCEPT when you’re in the middle of the set. The lactic acid buildup really challenges your willpower.
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