I’m mixing heavy and light on assistance. When I do DL and BP I will do 4x12 on curls, face pulls and TPD’s. I’ve found I can lift a lot more weight than I thought - TPD’s and FP’s were at 110 today. On light days I was doing 35 lol (yes, pounds, not kilos).
Four mile walk for LISS.
Been tanning because it helps the acne and I am going to Arizona, and shaved yesterday. It’s amazing what a difference those two things make.
I’m going to Sedona. I was there for a day trip about twenty years ago, but I have a friend living there. It’s going to be total spiritual shit, yoga, meditation, massage - complete de-load week, although I’m going to have to do a day or two in the gym to finish this cycle of 5/3/1.
I plan to spend a few days in scottsdale, poolside. I’ve been to AZ several times for spring training, but never been to the Grand Canyon. I’d like to spend a few days there camping and avoiding emails and phone calls.
Having a phenomenal time in Arizona. My strength is suffering, but my diet is good. My friend here is a certified breathworker/hypnotherapist and is very in to eating clean, so my food choices have been good and my cardio excellent.
I’m at 4500 feet and we walk a hound dog every day for at least an hour. Today I did Kundalini yoga for two hours - my friend teaches the class and it was hard AF. I’ve come to the realization that I need to work on my flexibility and functional strength.
I’ve been turned on to raw foods - I know, I’m totally going hippie. I feel great, feel clear, and life is good.
I’m going to do a breathwork class tomorrow, then eat at a raw restaurant, and suck up some more of Sedona spirituality.
I’m having such a good time I really feel no guilt about not lifting, plus, the Kundalini class was so hard, I feel like I got a workout in, and the two hour hike was not really a walk in the park, so, I’m all good.
Really not looking forward to going home, but feel so clear mentally that I can deal with it.
Sore from yoga yesterday so I skipped the walk today but did a breathwork session today.
HOLY SHIT BATMAN.
One of the most intense experiences of my life.
Went to a phenomenal restaurant again tonight, had a great tequila drink, an IPA, and two appetizers - shrimp cocktail and a chorizo plate, both were incredible.
I have all day here tomorrow, then fly home on a redeye, arrive JFK about five AM in time for Easter.
OHP
5@45 WU
5@80, 90, 100
1@115 - RPE 8
0@125 - Fail
HLR’s and Shrugs in between, 4x12 and 3x20
HC, FP’s, TPD’s in a giant set, 3x5 each
Arrived at the gym with a banana in my belly at 4:00 AM, took about an hour.
Almost completely off sugar and sugar substitutes, and gluten, and seem to be tightening up. Still 185 today at 13.3% but look leaner. I’m guessing it’s less inflammation from eating cleaner.
Feeling good in spite of having to come back to work. Tapering off meds, coffee, and completely off cigarettes and alcohol (I know, right).
Working off this two day deal, left today for LISS or off, so I decided to go to a yoga class and will walk in the morning, then day 2 on Thursday.
I figured out from my Kundalini class last Thursday that I’ve lost quite a bit of flexibility, so I’m going to try and fix that with the yoga. Today’s class was a beginner class, so kind of easy.
I’ve admitted the inaccuracy of all of the above methods, but use them primarily to track the trend. I believe my method is probably 2-2 1/2 points below reality, so 12.8 is more like 14.8-15.2 percent - which is till pretty lean for a 53 year old.
Mirror is my ultimate measure, and I look better, but I think it’s less inflammation from eliminating carbs, sugar, alcohol, soda, tobacco,etc…rather than a reduction in BF%
The reason I asked is because I use the handheld BIA at the Y on occasion and it usually tells me I’m 13-14% BF… if I’m really lean I’ll get into the 12 or even 11 range. I used a 7 site skinfold method this morning and came in at the high 10’s. I’d like to think the text book equation and caliper method is more accurate. It’s hard to argue with skinfolds that are 12mm and below. I checked tricep, subscapularis, chest, midaxillary (side between armpit and hip), supraillium, abdomen, and quad.
The mirror doesn’t necessarily say I’m 11% (compared to online photo references) so it’s a bit confusing. My point is that the BIA has always had me a couple points higher than skinfold measurements, so I’d think your true BF might be lower than you think.
All valid points, and I had a similar discussion with my coach/trainer/friend. He’s a DPT, a professor of Exercise Science at a local university, and a Starting Strength coach. When I was at 15%, he did a seven site on me and it came in at 18%. A very large contributing factor is my age. If he used 30 as my age, my BF% would have been 15%, same as my BIA’s.
I have my age on my scale set at 26 years old, on my handheld at 53, and they are within a point of each other, often less than a point. Unfortunately, when I do a three site on myself, it comes in about 9%.
My buddy offered to have me up to the university to have a Dexa and, if I wanted, a displacement. I may take him up on it.
Anyone have any experience with this Skulpt thang?
Do the dexa! I don’t think it can get any more accurate than a full body scan. if by displacement you mean hydrostatic weighing then I would pass if the dexa is an option. I’ve heard it’s very difficult to exhale all of your air and not inhale immediately to get an accurate weight.
That’s what I heard. I want to get through the Summer and then maybe go get the Dexa. I just checked out the Skulpt again, they’re down to $99 with free shipping - may have to pull the trigger on that.
