Couscous. It’s nice. Mix it with some olive oil or butter and just use it the same way as rice.
Woke at 251.8 lbs, looking slightly less bloated. Air squats on waking again. Ate a pretty fair amount yesterday, my appetite might be coming back. Need to keep it up going into training again.
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For me this is always a good sign. Time to get busy mark.
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Woke at 252.2 lbs, looking similar to yesterday. Air squats on waking till loose, and took longer than yesterday which I suspect is because I sat a lot yesterday.
Woke at 253 lbs, looking pretty similar to the usual. Air squats on waking took much less time to loosen up - and guess what, spent a while with munchkin yesterday cleaning the car and giving it a basic service. So much less sitting.
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Todays training - six week hypertrophy starts
3x10 bracing hip thrusts
10x10 seconds bracing 90/90
Squat
Worked up to 2x10x297 lbs - which was actually 11 and nine because I miscounted.
Felt stupidly light, around the same as two plates.
Close stance squat (feet two inches in each)
2x10x297 lbs
Back fine with the beltless squatting but pumped AF.
Front squat
10x220 lbs
DB walking lunges
3x50 feet with 33 lbs
DB RDL
4x15x44 lbs
Alternating DB hammer curl
4x15x22 lbs
Rehab and regular stretching
All up and hour and 30 minutes
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And the Road to SHW continues!
Happy to hear the back is holding up. Nice work in here Mark.
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Nice work Mark, now you just have to eat wise and you’ll fill out your comp weight class with some big ass muscles.
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Woke at 254.2 lbs, looking slightly bloated but nothing extreme. Air squats on waking again.
Yer think he transferred his back issues to me !! Thanks Mark 
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Sharing is caring brother. You sounded like you felt left out without any niggles.
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Todays training
In a rush so went full bro. Didnt even change after work.
Bench press
Worked up to 2x10x165 lbs - and by work up I mean I hit the bar for five and then loaded up the working weight. Definitely noticed my missing warmup
Wide grip bench press (pointer finger on rings)
2x10x165 lbs
CGBP to a one-board
10x132 lbs
DB incline press
12x33 lbs
12x38 lbs
2x12x44 lbs
JM press replacing skull crushers
3x10x88 lbs
Tricep pushdowns
20x44 lbs - too heavy for what I had to do
100x22 lbs - 10 second tests where needed
All up around 40 minutes.
Dinner was five chicken legs and then a big bowl of mashed potatoes with shredded chicken and veggies Mrs KO made.
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Were the chicken and veggies in the mashed potatoes?
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Woke at 254.2 lbs, looking similar. Air squats on waking until loose and added in some arm circles because my right shoulder didn’t appreciate the lack of warmup yesterday. Much better now.
@danteism separate pots, same plate. So not like the potatoes were stuffed and then mashed.
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I think I’ll still have to try mixing chicken and vegetables into mashed potatoes. It sounds like it could be amazing
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I would. It’s great.
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My family always put homemade chicken noodle soup on top of mashed potatoes. We also put a scoop of sweet corn on the potatoes before the soup.
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I was doing this on one of my cuts. Its nice. I would add the scoop of chicken stock on top or soup too though next time.
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Woke at 254.4 lbs, looking similar. Air squats on waking again, didn’t need the arm circles.
Are thenair squats just to help loosen you up? Or are you rehabbing something or ?