Woke at 208.1 lbs, slight lower ab bloating but other than that looking decent.
I spat out my breakfast laughing at this one 
Today’s training
Goblet squats (with kbs)
10xbw
10x26 lbs
10x44 lbs
5x15x61 lbs - better than two minutes, but that’s about the only positive
45 degree back raises
4x15 with 45 lbs
DB lunges
1x25 per leg with 40 lbs DBs
BB rows
Worked up to 3x12x176 lbs
DB rows
2x25x80 lbs
DB shrugs
3x15x100 lbs
Lying leg raises
50 total reps: 25, 25
Done in an hour and 10 minutes
If I could sun today up in two words they would be tired and hungry. Spent most of the day asleep or dozing. Went over calories again, but not as much as yesterday simply because of how fucking hungry I was at dinner.
Oh, and night shifts start. Woo-hoo.
If this persists I think I’m going to up my calories again. Not sure where the hunger is coming from as I haven’t binged/refed. My guesses are my training is now more taxing somehow (even though it’s only four days a week and with lighter loads, so yeah, weird); or the fact that I’ve been taking the dog for brisk 40 or so minute walks every morning for the last two weeks.
Either way, something is happening. My pick would be the training because I do feel like I’m working harder despite the lighter loads and back to four days. I’m certainly working at a much faster pace.
It looks as if it’s lighter and with a whole lot more reps, so maybe the overall tonnage is heigher as well.
So muscles is building up, and that need calories, a lot of them. So keep them clean and you will be an even bigger powerhouse.
This is the the plan.
I think you may be onto something with the tonnage as well.
With my last plan I was doing 60-100k lbs per workout moved in 1.5-2hrs. This 531 I get 24-30k in 45min to 1 hr
Then I ate 3500-5000 calories, now I eat 2500-3200.
I didn’t gain much until xmas when we went for triple feast days back to back. When comparing numbers lean mass, bf%, and total weight. I gained 10lbs of lean mass in 9weeks, and 25lbs total. Tonnage does prompt growth…
With all the tips, write ups, and general insight, it should be “MarkKO’s Training Camp” haha I know I’m not the only one that enjoys your detail!
He is a bad ass! And extremely helpful and insightful.
Glad you guys like it.
I think the tonnage point may well have merit too. I’ll stick at my 2900 cal/day for nights, then see where I go from there.
Woke at 208.1 lbs, bloating gone. Actually managed a reasonable length sleep too.
Hey I hope your doing well! I’ve missed so much on your log but am excited to see you still doing well.
Welcome back 
I’m doing just fine. How are you?
Second night done and I’m somehow feeling fine. This rocks, but I’m bracing myself for it to go south really fucking quick over the next five. Mostly it’s because I’ve gotten proper sleep - which is because Mrs KO seems to have accepted that I needed to, which she hadn’t quite previously. So kudos to her. She goes back to work Monday and so does school, so bar training I’ll have the house to myself which means I should be able to get good four hours sleep Monday through to Thursday which should take me through.
Thank you 
I’m freezing and so looking forward to warmer months but doing well. Still working out and trying to meet my goals for the spring/summer.
How is your schedule working out with the gym, work, and family? Still crazy as ever?
Just about plus we now have a dog, so there’s walkies too. Although that’s good recovery and conditioning.
It works though. I make it work. Luckily I’m not someone who can be inactive happily so it works out fine mostly. We went to Fiji for a week in January and by day five I was ready to come home and go back to work. I couldn’t deal with not having stuff to do.
Fiji… I bet that was breathtaking!! I’m not the best at taking long trips either but as soon as I go back to work my trip away couldn’t have been long enough.
A dog?!? That is awesome 
I’ve always wanted a big dog that I could take running. After I lift it seems like it takes forever before I can chill back out in the evening. My sleep schedule is a mess but nothing like yours I’m sure!
Woke at 207.5 lbs, looking decent. Good sleep too. Win.
Considering going here for next family getaway, would you recommend it?? Any must do or must not do’s