Monday, March 05, 2007

Leaner, Stronger, Better. and a new BF pr.

After this weekends mojito and pizza fest this was a surprise but I hit a new low of 7.5 on the Tanita today.Plus my weight and my strength were up, always a good thing.Getting leaner and stronger at the same time.Bout time.

DARC Swings

72x20x3 sets 60 reps 4320 lbs
63x26x3 sets 78 reps 4914 lbs
53x30x 2 sets 60 reps 3180 lbs
198 reps/ 12,414 lbs

YES!!! First time I have swung this thing for one arm work in FOREVER. It was solid and felt great.Groove is still working great and now I have a hint of 'unconcious competency' settling in. It's been a long journey back. Feels so good to feel strong again. I love that two pood.

Tactical Scapula Pullups
5,6,7 x2 sets= 36 reps

these also felt solid. All half reps right before biceps kick in. LONG pauses in hang position between reps.

X vest rack walks
36 lb KB and 25 lb vest x 200 ft lap per arm
1000 total feet. This is better than last time.I like these, they are tough and slow my gait down a bit.

BW 162.6
BF 7.5%!!
Water 61.5%

This is good especially since I am not trying to get it lower.

Datsit. Staying loose.


Royce said...

Holy crap dude 7.5%, rockin' good news.
I would be totally content in the 10-12% range and poopin little green monkeys at 9%.
Maybe a little overfeeding made your body let go of some fat stores?
Anyway its cool.

Mark Reifkind said...


I think you may be right,although I do have some hi calorie days mixed in fairly regularly.Not focused too much on the exact number as it will be different today but it's an interesting trend line.especially with my bodyweight UP.
I think being able to train a little heavier of late is helping a well.
hope you are feeling better.

Ken Black said...

Rif Happy 50th I missed it last week. X-vest is great. I'll have to dig mine out, its been a while. Glad your training is going well for you.

Franz Snideman said...

7.5%? That is ripped! Are you getting ready for a BB contest?

just kidding!

Mark Reifkind said...


thanks man, I like the number 50 so this will interesting.the x vest has been also very interesting.especially how it makes my unweighted gait is your calf? all healed I hope.

Mark Reifkind said...


hardly bro,lol! unfortunately I think a lot of the fat loss is the intramuscular fat I accumulated after 15 years of 'eating up' for powerlifting.Not as 'ripped' as I would like to be at this bodyweight,but then again I am old and the skin just aint the same, lol.

Royce said...

Thanks man. today is the first day I have felt human!!

Royce said...

BTW I'm sure I'm going to have the same issues with bodyfat% vs looks. Even when i get lean I won't look as lean as I am, skin stretching, IM fat ect. But I don't really care anymore, it's more about general health and well being not " Whoaaa dude, look I've got like a serious six pack." ( in the voice of Keanu Reeves circa Bill and Teds ).
I'm still blown away at what you and Tracy have acomplished.
Peace out man.

Mark Reifkind said...

this is true royce, very true. it is nice to get a bit of a ego boost from all the hard work and the bodybuilder in me still lives even though I keep a good lid on him most times.....;lol.