T Nation

MarkKO's Training Log


#5835

Woke at 237.6 lbs, bit bloated.


#5836

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.


#5837

Wow that’s a decent jump. 280 here you come lol


#5838

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.


#5839

Good luck finding the wood stretcher!


#5840

Mark you’re awesome, great work mate.
Good luck on the new job.


#5841

Aw shucks :blush:

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


#5842

Glad to hear that


#5843

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


#5844

Woke at 238.5 lbs, a bit bloated.

Thanks @bigjez I’ll bear that in mind


#5845

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


#5846

I agree these are not nice. How were your wrists ?


#5847

Fine. My triceps shut down, though.


#5848

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.


#5849

Woke at 239.1 lbs, bloating has finally gone down a bunch. DOMS might be subsiding too.


#5850

Yeah they be hard!!! Would have been a different story when you weighed 185 :slight_smile:


#5851

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.


#5852

I’m hoping I can still get 10 pull ups when I get to 260 lbs. I can tell that I’m slower now that I’m up 20 lbs. My brain has the same expectations (times on specific runs/sprints) but my body doesn’t comply. I forget that I’m heavier and just think my performance has decreased.


#5853

At 265/270 pull-ups are brutal for me. When I was 255 I could hit 5-7 easy. 3 is hard af


#5854

So was tying my shoelaces and wiping my backside.