MarkKO's Training Log

Training Training Logs
5811

Finally went and had another BIA today @The_Myth apparently I’m at 28% bodyfat and have added maybe 3 lbs of lean mass since my last check, which was sometime in 2017. I can kind of get the bodyfat, but that little lean mass? I’m not buying it. Either way, I’m a fat fuck :joy:

Today’s training

Reverse hypers, 45 degree back raises, planks, jumps

DL, stiff bar
5xplate
5x2 plates
10x324 lbs - beltless, first time since the meet deadlifts have felt good
10x324 lbs - belted, didn’t really want to aggravate my back since it’s finally feeling better

Rack pulls from mid shin
2x10x324 lbs - kept the belt on, set one first five reps were double overhand and second set first six reps were double overhand

So far, everything felt fucking amazing. Grip seems to have gotten stronger again too.

DL without touching the floor
12x220 lbs - this was the limit for my back. Not painful but starting to tighten up

Pull-ups
8, 6, 4 wide on the swivel handles - so I may be a fat fuck buy my pull-ups haven’t really gone down
6 close on the swivel handles

Barbell upright rows
8xbar
8x88 lbs
2x8x66 lbs

Plate raises
50 total reps with 33 lbs, 10 second rests

Stretching and mobility shit

All up two hours including some chatting and helping

10 Likes
5812

https://www.instagram.com/p/BmScUPzBhWN/?utm_source=ig_share_sheet&igshid=j6eswe2uk3iu

10 Likes
5813

Fatty bomba, fatty fatty bomba. Don’t worry mark I’ll be right there with you soon enough !!

1 Like
5814

Never as lean as you think you are mate lol glad to see the backs feeling better

1 Like
5815

Dang, it took a lot of reading to catch up for this many months off the boards! Looks like you had an awesome meet, and your weight gain quest is going gangbusters. I agree just on looking at you, there’s no way you’ve only gained 3 lb of lean body mass since 2017. Yeah, you gained some fat, but still, there’s a lot more the 3 lb of extra muscle there.

1 Like
5816

28% :flushed:. Umm a cut may be in order

5817

Well that seems unexpected.

1 Like
5818

Woke at 237.8 lbs, little bit of bloating. Back feels about the same as yesterday morning.

Had a think about the BIA stuff and TBH I’m not fussed. Maybe I’m at 28% bodyfat but I definitely added muscle. There’s no way I didn’t.

Twenty-five pounds to go.

4 Likes
5819

17 lbs and I’m going to need new pants for work at some point. :laughing: They’re already feeling a bit snug.

1 Like
5820

Im enjoying this little bulking crew we have going on at the moment😁
So who is currently in it, obviously you two @MarkKO @Frank_C , @simo74 whom else? @mortdk ?

2 Likes
5821

I’m deff in - bring on the bulk !!! Wifey is really not happy that I am adding more weight. She thinks I’m too heavy already. I figure I will keep eating anyway. It’s always better to ask for forgiveness rather than permission!!

7 Likes
5822

@anon96032531 add me to the list boi

2 Likes
5823

Mark, the deep water squat program might be of interest to you in your bulk. I am considering running it myself at some point. @T3hPwnisher had success on it

5824

I’m in but I am starting for real in a week or so😊

2 Likes
5825

I’m currently in bulk mode as well. My plan is to hit and hold 220lbs (which was only a 10lb gain for me). Currently waking around 216lbs so I’m getting there!

3 Likes
5826

Only 4lb to go. You could gain that in one good pizza session !! :wink:

2 Likes
5827

I’ll be honest, I don’t see myself budging from Team Panora. It just works too well.

3 Likes
5828

Definitely. Don’t fix what isn’t broken!

3 Likes
5829

Bulk, ok I’m in, I sure can’t slacken off on my 40 year long bulk :smiley:

3 Likes
5831

I hope to run the whole program in full. But for powerlifting, I am not top sure of the carryover.

1 Like