Update: 3.5 years of BWF (38/M)

[courtneykre]

@rkenoke It’s informative but a bit overwhelming. The way you laid it all out just seems a bit more concise and easy to digest. I’ll look into it though thank you.

 

[rkenoke]

@courtneykre Yea I get it. It took me a long time to figure it out too. Think of it as 3 super sets + abs.

• Pull-up x squat
• Dips x hinge
• Row x chest

Then abs

 

[hikebikeeat]

@rkenoke I wouldn’t say you’re middle aged!

 

[eternity75]

@hikebikeeat Literally, isn’t middle aged defined as 45-65? I tend to think 50 onwards in my head!

 

[rkenoke]

@hikebikeeat Did I say that? Sorry if I misspoke!

 

[dawn16]

@rkenoke Nice!

 

[cryssy]

@rkenoke Wow, you're an inspiration to us all.

 

[michael_natale]

@rkenoke New to this sub. What is RR?

 

[rkenoke]

@michael_natale Where’s the bot? What’s the recommended routine? What’s the rr?

 

[saer1212]

@rkenoke Man your abs genetics are insane. Also gives me the sad realization that to get those lower abs shredded I need to lose another 10lbs or so.

 

[rkenoke]

@saer1212 My brother in Christ. This is the first time I’ve ever had abs. Weighted leg raises are the truth.

 

[saer1212]

@rkenoke Yea, I have been doing ab workouts 4 days a week for a few years now. They are there it's just a matter of being lean enough. Trying to get below 155lbs is a battle for me. 14%-15% BF is easy enough for me to maintain but dropping below that starts to get hard.

It's just a matter of time and patience but life tends to get in the way. Traveling to the US once a year for a few months usually totally screws up my diet.

 

[rkenoke]

@saer1212 My scale says im about 14% bf but im not sure how reliable it is

 

[saer1212]

@rkenoke Scales aren’t very accurate, I’d bet your 1-2% lower than that.

 

[rkenoke]

@saer1212 How do you measure your body fat?

Eye ball it? Pinch test? Dexascan?

 

[saer1212]

@rkenoke I mainly just go off the scale and also eyeball it compared to what I see online.

I'm not competing with anyone so it's mostly just a reference point for me. I generally start seeing decent ab definition around 15%.

When you're flexing you've got great muscle separation and the skin looks pretty close to the muscle so I'd guess you're leaner than 14%.

If you haven't seen coach Greg on YouTube he does a bunch of videos where he assesses body fat % of people who send videos in.

 

[rkenoke]

@saer1212 Yea I guess I just use photos to assess how lean i am. Only in a competition with myself. Funny thing is that i thought I didn’t have much change since may and I actually put on some weight since August but the comparison photos tell a different story

 

[rkenoke]

@saer1212 I’ll check out coach greg tho, always down to check out new coaches and techniques

 

[saer1212]

@rkenoke Whatever you're doing it's working

 

[rkenoke]

@saer1212 Sounds like the same for you! Let’s get it