haha I need to get in on this.
#summer bulk coming soon
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Ended up going in in the evening. Not my preferred time, but better than not going.
Today’s training
That 10-second rest day where we try to complete everything in fewer sets than last week.
Band work
Pushups
50 total reps: 27, 8, 7, 8
Goal was under five sets
Diamond push-ups
25 total reps: 13, 10, 2
Goal was under three sets. Almost made it
Dips
50 total reps
Round 1: 5, 2x3, 3x2, 1s to 33
Round 2: 7, 3x2, 4x1
Goal no more than 10 second rests. Nowhere close, although only made it to 32 before resting last week so kind of progress
Bench dips
50 total reps: 20, 15, 15
Goal was under four sets
Pull-ups
35 total reps
Round 1
Wide 5, 7x1
Close 4x1
Very close 1
Round 2
Wide 3, 3x1
Close 5x1
Very close 2x1
Close 4x1
Round 3
Wide 3
Thought I’d gotten them done in two rounds, but counting on video showed I was short. Next week I’ll shoot for 20 in the first round or something
Air squats
80 total reps, one set again
Lying leg raises
50 total reps: 20, 15, 15
Goal was under 4 sets
All up an hour and 20 minutes including stretching. This is actually getting easier.
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When I get back to 531 sometime I’ll remember these for assistance work.
Not the whole workout…
but like pushups, pull ups, hang leg raise after the main work.
Awesome workout as always Mark.
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Woke at 237.6 lbs, bit bloated.
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Woke at 240.5 lbs, looking the same as yesterday. I’m guessing salt. Nothing else can account for that kind of a jump I don’t think.
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Wow that’s a decent jump. 280 here you come lol
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Today’s training
Reverse hyper, air squats, planks
You can get your bottom dollar I made sure my abs were firing and my back was ready
Squat, mono
5xbar
5xplate/143 lbs
5x2 plates/231 lbs
2x10x297 lbs - first set beltless to test, second set loose 10 mm (which I could close further than last week by a hole) for safety
Close stance squat (feet two inches closer in)
2x10x297 lbs - belt again, by the end lower back was pretty pumped up but in a good way
Front squat
13x154 lbs
Bodybuilder squat (close stance, high bar, no lockout)
2x15x154 lbs - after the first set I thought I could have gone heavier but when I had to rest/pause the second set my wisdom in staying light was revealed
Hamstring curl
100 total reps at 33 lbs, 10 second rests: 17, something like 3x7 then 5s to 90 and then 10
Fuck me
BB curls - aka curls in the mono
4x15x55 lbs - stretched hams, quads, back between sets
Done in an hour 20 minutes
Now off to first day of new job.
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Good luck finding the wood stretcher!
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Mark you’re awesome, great work mate.
Good luck on the new job.
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Aw shucks 
Thanks @mortdk
Had a more satisfying day at work than I can remember in a long time. Couldn’t find the wood stretcher though @FlatsFarmer
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Glad to hear that
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If you ever find that youre after a sea change and you finish your trade, come move up to the coast and work with me
Cabinet makers and glaziers go pretty much hand in hand, there are 2 guys who are qualified cabbies who work with me
Brilliant trade to get in mate, glad you enjoy it
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Woke at 238.5 lbs, a bit bloated.
Thanks @anon96032531 I’ll bear that in mind
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Today’s training
Band work, hand release push-ups
Bench press
5xbar
5xplate
2x10x170 lbs
Wide grip bench press (pointer finger on rings)
2x10x170 lbs
CGBP to a 1-board
13x132 lbs
Weighted push-ups
3x15 with 22 lbs on my back
CGBP to a 3-board
2x25x110 lbs
Diamond push-ups
3x10 - fuck these
All up an hour and 10 minutes
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I agree these are not nice. How were your wrists ?
Fine. My triceps shut down, though.
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Woke at 238.5 lbs, looking about the same as the last couple of days. Hamstrings are currently experiencing some of the worst DOMS I’ve had in a while. A bit tight too, but TBH it’s hard to tell what’s DOMS and what’s tightness right now.
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Woke at 239.1 lbs, bloating has finally gone down a bunch. DOMS might be subsiding too.
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Yeah they be hard!!! Would have been a different story when you weighed 185 
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Oh yeah I think Mark ist doing great on bodyweight movements with his bodyweight. I am a little heavier than Mark (around 260 lbs) and believe me, bodyweight stuff gets really difficult once you increase in weight. When I was like 225-240 I could do like 8-10 pull ups without training them much. Nowadays (still not training them) it is more like 3-4.
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