Yeah, so last Summer, my wife comes down to the basement and catches me coming out of the shower, starts to say something, then stops, and says, “You have abs!”
Yeah, no shit. I’d had them for a year.
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Mine would probably be more supportive if it wasn’t for the fact I’m in keto and she doesn’t fully understand. For example, last night I had met most of my macro needs, but was short on calories and fat. So, I was going to skip dinner and just eat some chocolate mousse, which has like 42F 5P 5C. She got mad at me for just eating dessert without dinner. Haha, she said I’m like one of those people who justify eating cake for breakfast because it’s basically the same as a donut.
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In all fairness, I spend so much time shirtless at home she would have to be blind not to notice changes. Then there’s the food weighing, etc.
It’s just a huge help she’s supportive of it all.
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It deff helps if your misses os on board, you are very lucky. Mine gets that I train and will sometimes even do some conditioning with me but doubt she would notice any body composition changes unless they were dramatic !
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Had fun training. Always good.
Today’s training
Lazy lifter plus shoulders
Bench press
30 pull aparts between first three sets
Worked up to five at eight RPE
5x225 lbs, 7 RPE
5x236 lbs, 8 RPE
I was a bit surprised by this. Felt more off my groove than I have for this cycle, but still very comfortable.
https://www.instagram.com/p/BSAGMAHFzM6/
Dips: 10xbodyweight, 10x22 lbs, 10x44 lbs, 9x66 lbs
I’d intended to just hit 25 total reps but felt like pushing things a little. Surprised and really pleased with the 9
DB row drop set, worked up to 120 lbs in 20 lbs incremements and then back down, going back down as soon as I started having issues crushing the DB:
10x40 lbs, 8x60 lbs, 6x80 lbs, 4x100 lbs work-up
8x120 lbs, 10x100 lbs, 12x80 lbs, 8x60 lbs, 10x40 lbs
Grip was the issue in the first two work sets, then it was my lats going numb. I thought I’d try this instead of standard Kroc rows.
Supersetted ab wheel/RDFs
Ab wheel 50 total reps: 10 from feet, 40 from knees
RDFs 50 total reps with 25 lbs: 27, 23
Supsersetted V-handle cable bicep curls/rope tricep pushdowns
Curls 50 total reps with 22 lbs: 15, 20, 17
Triceps 75 total reps with 27 lbs: 28, 25, 22
Incline treadmill walk, 15 minutes at 15 incline/5 km/h
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Ouch…
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Thought I’d put up some relaxed pics to see if there’s been any change. I think there’s been some small movement in the right direction.
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Definitely noticeable changes! Great work, @MarkKO
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Bro, DAAAAMNNN!!! Looking good!!
LOL It is the same as a donut, most cereals are the same as a donut.
It’s damn near impossible to have to battle yourself and your significant other about food.
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Try having your mum thinking protein powder is a steroid😂
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Try being a grown adult and having your wife think it’s a steroid.
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I blame the media for this shit.
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Caramel popcorn for me. Been having a bag every couple of weeks the last month or so. Best post training meal.
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Woke at 189.4 lbs again. Seems it wasn’t an aberration.
@BOTSLAYER @Koestrizer thank you! I’m enjoying how things are going right now. I think if the current rate continues I’ll be able to start entering phase two my the end of May. That said, I know everything could slow RIGHT down any day, so I’m ready for that too. I already have plans in place for that: more cardio, most probably a other bike sprint session. I have a gut feeling reducing calories any further would be counter productive.
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I do not understand your ratios in the slightest. I’m probably the weird one, though.
@brady888 what ratios?
Bench to overhead/log press. In a light slingshot I’ve hit 275 for 17 but my overhead is more like 135x10 or 155x6
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Couple of things.
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I’ll replace T-bar rows with DB chest supported rows. T-bar has been good but not at all better than DB chest supported.
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Because I think planning and execution are two sides of the same coin I’m planning what to do if/when my fat loss stalls. I’m working on a continuum that runs from best to less good scenario: no stall, so no change; stall, add extra day of bike sprints on Wednesday; further stall/continued stall, add 20 min LISS after additional bike sprints. After some thought I decided that dropping calories below 2300/day would be counterproductive. Arguably I could drop to 2100 cal/day but I’m pretty sure my energy levels would tank and my performance would go down the toilet, which a little over three months pre-meet would be considerably sub-optimal.
Look, the way things are going I don’t think I’ll need to go beyond additional bike sprints if I even need to do that. I want my abs fully visible when I’m relaxed, and at a guess I’m maybe five pounds off that at most. That would put me at 185 lbs. Once I’m there, phase two starts. Ideally that’ll happen in early June, giving me a month before the meet. I think the line I’ll draw for phase two beginning will be a week where my waking weight is within a pound of 185 lbs (I work in kilos, so that’s a week at 0.5 kg either side of 84 kg).
Got you. My press has always seemed better than my bench comparatively, especially when I trained it as a main movement. I also suspect that press for me is slightly less bodyweight-dependent than bench. Lastly, there seems to be something about log pressing that suits me better than military OR bench. Not sure why. I also haven’t military pressed for about two months, so I have no idea where it’s at.
Any ideas why all that happens? I’m curious too.
Well, for me triceps are weak. I assume that a log would require more triceps due to the neutral grip.
If your triceps are strong, pressing the log may be more comfortable.
Other than the slight range of motion change with weight loss, I can’t think of too many reasons why benching would suffer any more than overhead pressing.
Possibly its a neural efficency thing? I struggle overhead pressing, but I never feel very taxed/sore the day after. Benching (esspecially high volume) is another story. Maybe bench requires more fuel because a higher amount of fibers involved in the movement are recruited, and eating less takes away from that.
Either way, I’m jealous. I know that after benching i would probably struggle to press 100 lbs for 10.
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