Had breakfast, and then had breakfast again. Pretty much just need to get to 210 grams of protein and I’m good.
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Woke at 185.7 lbs, which to my satisfaction is exactly what I expected. I had almost an entire day of food yesterday in a five hour window. My logic was that tired as I was the last thing my body needed was to get deprived of calories even if all I was going to do was sleep bar a few hours of being awake. Plus I also figured because it’s the same macros and calories as I normally have, it doesn’t matter that much for my body composition if I have it essentially all in one go on one occasion.
Feel much better. Look much the same too. What I expect for tomorrow is to be down to 184ish, then the next day to 183.something. Well see if I’m right.
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Today’s training
Lazy lifter plus shoulders
Wednesday left me quite sore and a tad stiff.
CGBP
35 pull aparts between first three warmup sets
Worked up to a top five, intended to be 8 RPE
5x132 lbs, under 6 RPE
5x176 lbs, 6 RPE
5x220 lbs, 9 RPE - oddly enough grinding close grip is much easier
https://www.instagram.com/p/BTH3vwylMCo/
Dips 50 total reps: 10xbw, 10x+22 lbs, 10x+44 lbs, 20xbw
Realised I’m still a bit tired
Kroc rows 120 lbs 20 L+R
Slightly strictened (which is now a word) up my position and the first few, which actually made the whole set easier.
Bis/tris dropset time
BB curls 50 total reps: 15x70 lbs, 7x60 lbs, 11x50 lbs, 12x40 lbs, 8x30 lbs
Rope tricep pushdowns 100 total reps: 22x44 lbs, 10x38 lbs, 10x33 lbs, 14x28 lbs, 12x22 lbs, 20x16 lbs, 15x11 lbs
Incline treadmill walk 15 mins at 5 km/hr and 15 incline
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Bro-pump…engaged.
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I checked out the transformation log and saw your BEFORE photo from last year. Holy shit! Awesome job, man!
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Woke at 184.6 lbs. Had a decent drink of water halfway through the night too, so I doubt dehydration is playing much of a part. Feel rested.
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Thanks @Frank_C I saw the photo myself and was kind of surprised.
Had my semi regular shearing. Of course, this required photos.
The back shots are the ones I was most curious about, and I’m quite pleased. I’m lacking both width and thickness, but that will come with time.
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Back is looking solid man!
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It needs to be bigger! Hehe, I’ll probably always be saying that.
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Bro, the shave, you look fucking awesome. Less than 13%, for sure. Very impressive!
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Did you do a pre- and post-shearing weigh-in?
Looking solid!
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Oh snap. Looking awesome man. Abs are really starting to seperate too! Leaning out nicely.
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Like the others said. Looking great!
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Great work man!! I know where I’ll be coming when I need advice on a cut!
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Gee thanks guys! I’m pretty happy. I’ll be interested to see how things go over the next year. Hungry AF today is one thing I know for sure.
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Just finished dinner: 300 g eye fillet, what looked like about 300 g fried kipfler potatoes, and a couple of spicy buffalo wings to start. I think I’m just in my 2400 calories after that because the potatoes were crisp but not greasy, although much higher protein and lower carb than usual. I’m definitely still hungry. That’s been the trend the past two or so days. Weird.
Got a pair of long reach pliers. Tried wrapping my red Slingshots. This is how I’ll do it going forward:
Start at bottom, about a wrap width below the centre of my kneecap. Wrap OUT. Five revolutions to about a two wrap width above the centre of my kneecap. Cross over for the X, pliers on knee, eighth revolution over the pliers over the fifth/top revolution, pull the end through with the pliers.
I couldn’t get to depth in a bodyweight squat. That’s NEVER happened when I wrapped before, and even then I got around 35-45 lbs out of these wraps.
Cannot fucking wait to have a crack on Friday.
Caveat: if with this wrapping I find it harder to hit depth, I’ll keep my loads as is but start wrapping as of this cycle.
Pictures more as a guide for me than anything
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Looking really good, Marko. Great job!
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Woke at 184.6 lbs. Good, especially considering yesterday’s dinner.
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