40+ Club : Where the Cool Kids Are

Just got back from a 115 minute paddle (just shy of 2 hours). OMG, was expecting 5-10mph winds with a light chop (the forecast), was actually 10-15mph winds with moderate chop. I did get in 4.3 miles, but near the end wasn't sure how long it was going to take me to get back to shore since the wind had kicked up (had to drop to my knees since it was a full on head wind from the NE). No dolphins today, but I did see a rather large sea turtle head as he was paddling through the chop while crossing in front of me (freaked me out at first because I wasn't sure what it was). Now to hobble to the shower...assuming I don't fall asleep in place first...lol.

Spent my day making healthy snacks for the week, here's hoping I like them! Had hoped to go for a walk tonight but we carved pumpkins instead, rather the kids and hubby carved, I pulled out pumpkin guys and roasted seeds!

Had an awesome 102km across the border in China yesterday Good move that we cut the ride short when the no. 3 typhoon signal officially in effect (we use scale of 1, 3, 8, 10 here, 10 is very rare), we rode back instead of continuing our original route despite the weather seemed still calm at that pount, so blessed we only got caught in some slight drizzle. It's been bucketing today so definitely a rest up and eat day haha

I'm 45, working on cutting to about 10% body fat; about 11% - 12% now.
Around 5 lbs to go, I think.
Afterwards I will slowly bulk to add muscle mass until I hit about 15% body fat and then cut again. Rinse and repeat.

I just want to look good nekkid for my wife and stay in fighting shape.
I hate it when I see 40 and 50 year old instructors / coaches / etc who look like the only exercise they get is shoveling food into their mouths.

I mostly weight train (4 days per week), with a lot of boxing and jiu-jitsu in the classes I teach (3+ days per week) for cardio.
Occasionally I jump rope to get some additional work in.
I use Jim Wendler's 5/3/1 program for my lifting, with a lot of thick bar (2") dumbbell rows, chin-ups (2" and 1.25" grip) and chest dips for accessory work.
I use an SS Yoke Bar for squats and a trap bar for deadlifts. Both highly recommended.
No wraps or belt (at least for now), but I often use gloves when I deadlift heavy.

I've tried StrongLifts5x5 and Starting Strength but I don't have the metabolism or testosterone I did when I was a 20 year old kid and I don't want to look like a potato when it is all said and done.
I mostly follow the diet and nutritional advice from Bigger, Leaner, Stronger.
The workouts in BLS are decent but more complicated than 5/3/1.
BLS is also more focused on aesthetics over strength (think "strong bodybuilder"), while 5/3/1 is strength first, then looks ("powerlifter in good shape").
There are phone apps to track your 5/3/1 workouts also. I use the one from SaraSoft.