Woke at 259.7 lbs, looking similar to yesterday. It’s still odd to me how my bloat can go down some yet scale weight go up.
Todays training
3x10 bracing hip thrusts
10x10 seconds bracing 90/90
Squat
Worked up to 2x10x319 lbs - back felt a bit funky on the first set but more stiffness than anything I think
Close stance squat (each foot two inches closer in)
2x10x319 lbs - holy hell the pump in my quads, hams and glutes after the first set. The fuck?!
Front squat
14x220 lbs - this was not pleasant
Step ups
2x2 minutes with a chain (25ish lbs) - gah. Somehow I have acquired a pretty good MMC. Not complaining, but it changes things
Good morning (with SSB)
3x12x132 lbs
Alternating DB hammer curl
4x15x22 lbs
All up an hour and 45 minutes. Too slow, even with some helping I did.
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Woke at 257.3 lbs, bloating has subsided a bit again. Close to back to normal.
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Didn’t think I’d be training today but there was no way my foreman was going to let me cut 3.6 metre long sheets of aluminium on my own and we had no one to spare so I knocked off early. I’ll go in early tomorrow when he’ll have time to help. So I trained. In work clothes, not that it matters.
Todays training
Five wide overhand pullups
Bench press
Worked up to 2x10x187 lbs - it felt. That’s about it
Wide grip bench press (pointer finger on rings)
2x10x187 lbs
CGBP to a one-board
14x132 lbs
DB bench
1 minute 30 seconds x 44 lbs - always pick a weight that’s too heavy for this kind of bullshit. Had to stop a few times
Tate press
3x12x33 lbs
Tricep pushdowns
4x35x11 lbs - my triceps have joined the get stupidly pumped club. They join my quads, glutes and hamstrings
All up 53 minutes.
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I’m the same, I’ve upper calories this week and look like I’m pregnant by the end of the day, but the scale is the same in the morning. Usually with the bloat come some farts that smell like a corpse.
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Corpse farts r us
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That sessions looks more complicated that 531, don’t recommend that to a beginner 
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Woke at 258.2 lbs, looking similar to yesterday.
because they’ve gotten bigger and you’ve improved mind muscle connection?
I’m guessing?
I honestly don’t know. All I do know is that since I started this hypertrophy phase my pumps have suddenly gotten a ton more intense.
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Woke at 257.5 lbs, looking significantly less bloated. It makes sense, of course, having had McDonalds for dinner. WTF lol?!
Also super stiff and fairly DOMS’d in the torso. Didn’t stretch after bench, so there’s that; and then cutting and sanding a bunch of aluminium is the other because an orbital sander gets heavy when you’re sanding edges on pieces well over two metres long. Extra arms and shoulder training right there.
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Woke at 258.4 lbs, all bloating absolutely gone and I mean GONE. That’s what a long enough sleep will do for you.
So that’s all awesome for a few reasons. For one, it means my bloat wasnt the reason for the increased weight. Second, if the increased weight wasnt bloat there’s a higher chance it’s lean mass. Third, yesterday I got dehydrated as shit so whatever the scale gains are they aren’t predominantly water. So wins all around.
Drove to Sydney and back yesterday so that’s around seven hours sitting in the car and my back is predictably less than impressed this morning. I’ll do my rehab work later which should fix it. I was considering training this morning but my back and how fucking exhausted I was (again) by bedtime changed my mind. I’ll just scratch that one deadlift session and hit next week as normal and be done with the hypertrophy phase.
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All of this served as a timely reminder that for me, a long and reasonably decent sleep will often take away bloating. This is almost regardless of what I ate leading up to it, too. I don’t know if it’s a universal thing, but it seems like my digestion and gut processing is very closely linked to how long I sleep. I know a couple of guys I read have alluded to sleep quality and quantity being more relevant to body composition than to strength development, which my experience seems to bear out.
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Went for a short walk, which did a fair bit to loosen my back. Probably more than the rehab work would TBH, although I will do that tomorrow. May still do some later too.
Then figured I’d take some fatsique shots. So this is me after two meals. DM for diet plans.
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Woke at 258.4 lbs, looking pretty similar to yesterday. Back feeling better too.
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Looking HUGE as always Mark. Some great shoulder and back width there. Legs also thic as a gum tree mate.
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Thanks mate. Need that width to balance out the gut lol
Lol yer but your good thing is you have that gut for a reason and you already know you have the ability to get real lean if you want to, it just takes effort. Effort is something you are very good at and it seems to me even enjoy.
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Well, thanks. I just have a capacity for suffering is all. Combine that with the hard on I have for results and I can generally do something if I want the result enough.
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Woke at 258.6 lbs, looking a tad more bloated than yesterday, but not by much. Slept ok, but not for that long so pretty much what I expected.
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