MarkKO's Training Log

Training Training Logs
1904

Woke at 185.9 lbs. Good.

Forgot to log yesterday’s training. Here it is.

Yesterday’s training

Lazy lifter plus shoulders

Bench press

35 pull aparts between first three warmup sets

3x176 lbs, 6 RPE - leg drive not snappy enough
3x198 lbs, 6 RPE - better leg drive
3x226 lbs, 6-7 RPE - misgrooved first but otherwise OK
3x253 lbs, 10 RPE - third was a grind but for the first time managed to think about flaring and that made lockout quite smooth
CGBP FSL 3x8x176 lbs, 7, 7-8, 8-9 RPE

Dips 50 total reps: 10xbodyweight, 10x+22 lbs, 12x+44 lbs, 18xbodyweight

I’m enjoying working up to a top weighted set and ending with a bodyweight to fill out the balance

Kroc rows 120 lbs 23 L+R

Felt like puking for a good five minutes after this. On the plus side, getting better at doing these a little stricter.

Supersetted BB curls/rope tricep pushdowns
Curls 50 total reps at 60 lbs: 10, 10, 10, 10, 10
Triceps 100 total reps at 27 lbs: 20, 20, 20, 20, 20

Times rest to 90 seconds. Easier than Monday.

Incline treadmill walk 15 minutes at 5 km/hr 15 incline

3 Likes
1905

“A goal with out a plan is just a wish” - Mark Bell

This happens with me all the time after Kroc Rows max effort.

Anyway liking your log. Good luck with your cut.

3 Likes
1906

Sounds like you are doing them right. If you are gasping by the end of your first side, and sound like a broken vacuum cleaner during the other side then can’t get your breath and heart rate down for awhile then you are doing it right.

1 Like
1907

Assessment day at work, so much waiting around with spurts of activity. Passed just fine though.

Today’s training

Lazy lifter plus shoulders

Squat, standard bar for a slight change

15 strap fatman pull-ups between first three warm-ups. Experimented with widening my grip and this let me really feel my rear delts and lats.

3x335 lbs, under 6 RPE - shitty unrack though
3x379 lbs, 6 RPE or a bit under
6x429 lbs, 8 RPE - felt really tight and stable
1x451 lbs, 9-10 RPE fuck shit arse just realised it was 451 lbs when I thought it was 462 lbs, stupid misloading #$%@ that I am
3x8x335 lbs, 6, 6-7, 8-9 RPE - short breaks, legs pumped

Need to keep an eye on my hips. They’re feeling OK but also feeling the work

SSB lunges 50 total reps: 10xbar, 10x110 lbs, 10x154 lbs, 10x110 lbs, 10xbar

Again, short breaks, at most two minutes by feel

GHR 50 total reps: 20, 20, 10

Short rests too, felt like around 90 seconds. Massive hamstring pump.

Supersetted RDFs/GHR sit-ups
RDFs 100 total reps at 25 lbs: 33, 34, 33
Sit-ups plus 22 lbs: 20, 15, 15 - last set fried me

More short rests. I’m enjoying how much quicker they make things. Today I was done in under two hours, which by my standards is very short for a squat day.

4 Likes
1908

Easter next week means gym is closed Friday. Deload is the following week, plus I’m on nights from Friday and it’ll work better if I fit everything in by Thursday. This should work:

Monday
DL
Front squat
GHR from Friday
Back raises
Ab wheel/RDFs

Tuesday
Bench one, PR set
DB press/chest supported rows (CSRs from hereon in)
Bis/tris
Bike sprints

Wednesday
Dips from Thursday
Kroc rows from Thursday
Lunges from Friday
GHR sit-ups/RDFs from Friday

Thursday
Squat from Friday, no fatman pull-ups
Bench two
Fatman pull-ups, 50 total reps
Bis/tris
Incline treadmill walk

2 Likes
1909

Weekly highlights

2 Likes
1910

Woke at 185.5 lbs, and pretty sure that isn’t dehydration. Still pissed at myself for misloading yesterday, but then again the 451 lbs yesterday felt and looked faster and easier than last week, so that’s a positive.

3 Likes
1911

Woke at 186.6 lbs. Considering we had out wedding food tasting last night, I’m pretty happy. I ‘budgeted’ 900 or so calories for the dinner, and while I had to eyeball the portions I’m pretty sure I was around 2400 calories by the end of the day. Fats were too high and protein at the absolute bare minimum but I think I’ll live.

Delicious dinner. We’re going with the following:

Entree
confit duck salad with pear, spinach, hazelnuts and honey mustard dressing
Crab meat with cauliflower crumble and some kind of dried berries (this is so delicious it isn’t funny)

Main
Rib eye steak with chive mashed potato, wilted spinach and grilled tomato (fucking amazing steak)
Lemon grilled chicken breast with pumpkin puree, tomato relish and some kind of loaf

12 Likes
1912

Feeling kind of puffy and bloated, but ate reasonably. Only non standard was about 150 grams of lean beef with a couple of spoonfuls of vindaloo sauce. I’m guessing salty enough for a bloat.

1 Like
1913

You and the future Mrs are quite generous feeding all of your guests that. My wife and I said the heck with the party, “this is about us”. We had cake and punch, said thanks for coming, and left in a limo as soon as possible after our wedding. Spent our money on our honeymoon.

And in regards to feeling bloated/puffy, I’m right there with ya. Can’t see any veins this morning. I planned to check my body fat with calipers this morning but the pizza I had for dinner might skew those numbers a bit with the extra water I’m holding.

1914

We’ve actually been quite restrained in that respect @Frank_C we set a modest budget and managed to get a great deal. It helps we were prepared to go outside Canberra.

1915

Woke at 187 lbs on the nose, but as far as I can tell all bloating is gone and I’m looking really good. Go figure. I need to remember this is Phase II as well, so staying in the region of 187 lbs is the goal, not continually dropping. Still, any time the scale moves upward I do get a little nervous. We’ll see how it moves over the next couple of days.

3 Likes
1916

logging yesterday’s training today

Felt kind of sluggish going in but I did spend most of my shift walking. Came good anyway.

Training

Stiff bar DL

Eight pull-ups between first three warmup sets, last set double overhand. Managed elbows better. I think I’ll stay at eight next cycle, they haven’t gotten much easier, and certainly not to the extent that moving to nine is warranted

5x390 lbs, under 6 RPE, straps - felt grooved and fast
3x440 lbs, under 6 RPE, straps - ditto
3x500 lbs, 9 RPE, mixed grip - first rep felt good, second heavier, third much heavier. The plan was either to go for seven or eight; or, if by the third rep gas ran out to hit a heavier single
1x561 lbs, 10 RPE, mixed grip - milestone time, my first triple bodyweight pull. Hard and a little ugly, but it feels like I’ve learned to grind my DL better.

https://www.instagram.com/p/BSsjpTWluAL/

Paused front squat
2x264 lbs
2x286 lbs
2x308 lbs

The top set is getting easier. I’ll go to 319 lbs next cycle as I managed a long pause on the second rep

GHR 50 total reps: 30, 20

I’ll need to add weight next cycle, I think 22 lbs to start with and work from there

Forty five degree back raises 100 total reps at bodyweight: 50, 50

Ab wheel 30 reps from knees - abs toast by now so left it at that

RDFs 50 total reps at 25 lbs: 30, 20

14 Likes
1917

Woke at 185.9 lbs. Good. Pretty sure I’m not particularly dehydrated.

1 Like
1918

So you celebrated/rewarded yourself for a triple body weight pull by doing this?!? Makes my 205 for a single today feel pretty pathetic…and it makes me want to go back to leg press instead of squats LOL

3 Likes
1919

In a word, yes. It’s in the program. The single wasn’t, so I couldn’t exactly not do them. Besides, I find the DL/paused front squat to be a really good combo for a couple of months. Builds my DL, or seems to.

On the flipside, I can’t leg press or hack squat for shit. Leg press especially makes my knees ache for days. Front squats I just seem to be able to do. I want 400 lbs sooner rather than later, although not quite enough to focus on it. I’ll get it when I get it.

2 Likes
1920

You’re swimming in your workout attire, skinnyboy.

5 Likes
1921

Awesome! Looking svelte, and strong AF!

1 Like
1922

Loose and comfortable, just how I like it. Had to get new work trousers though.

2 Likes
1923

How did you walk out of there lol? Anytime I’ve done back raises for super high reps I feel like I’m standing perfectly vertical lol. Great lifting tho man!

1 Like