T Nation

MarkKO's Training Log


I can’t believe how dedicated you are. I’ve been fat (for me) for just a few months and I’m out!


You’re very kind, but remember that I’ve been properly fat before. I can tell the difference between then and now. I also realised that while being lean was a good experience and it’s great to know I can get there; I hate how small and weak I was. That’s not me. I’m sure I’m going to get lean again one day, but I damn sure won’t be as weak or small


I’ve been chubby but never properly fat. I guess I don’t like it. I wasn’t going to quit early but these nagging injuries have destroyed my motivation. I’m doing weird one armed workouts so I figured it’s time to cut back on the animal crackers.


Todays training

McGill big three, reverse hyper, air squats

Squat, walked out
5xbar/66 lbs
5xplate/154 lbs
5x3x251 lbs

All up 45 minutes

Weight moved well but joints very clearly glad it wasn’t heavier. Good timing for the deload, knowing I could (probably) push a full week if I had to to but not having to.


Woke at 247.6 lbs again, looking very similar to yesterday.


Todays training

Chad Aichs lower back stretch, SuperD shoulder stabilisation thing, band work, six pullups, hand release pushups

That was just 10 minutes, probably worth keeping

Bench press
5x3x137 lbs - Greg said move my feet an inch further forward, so worked on that. Seems to have improved leg drive. Gee, what a surprise.

Tried the lat stretch I saw on De Franco’s IG, 10/10 would recommend

All up 45 minutes


Definitely trying that stretch


Woke at 245.8 lbs, looking a bit bloated? Not sure where the drop came from. Dehydration
I guess.


Probably been feeding your cat too much of your food tbh…


Too good not to share @JMaier31


Apparently :rofl:


Spilling over is definitely occurring!


That’s not even iambic pentameter - what a hack.


Woke at 247.1 lbs looking less bloated than yesterday.


Woke at 246 lbs, looking much the same as yesterday. Pretty much no bloat. WTF though? Hydrated fine yesterday and ate plenty.

Also, yesterdays training

McGill big three, reverse hyper

DL, stiff bar
3x2 plates
5x3x281 lbs

Wider stance and improved bracing making a hell of a difference. I think the McGill big three help with the bracing.

All up 40 minutes.


Todays training

Chad Aichs lower back stretch, Super D shoulder, band work, hand release pushups

2x18x137 lbs

Need to keep remembering to keep my feet a tad forward. Balls of feet.

Military press
5x132 lbs
5x154 lbs

4x10 at bodyweight - last set was hard

Tricep pushdowns
2x25x22 lbs - used my Spud straps to rig up a ‘rope’. Very fucking effective. Triceps died.

DB bent over rows
12x44 lbs
2x12x55 lbs

These really light me the fuck up

Band facepulls
3x10xred band

3x15 - surprisingly easy

Standing crunches on the lat pulldown machine
10x55 lbs
10x66 lbs
10x77 lbs
10x88 lbs
10x55 lbs - with my back to the machine bracing my legs on the seat, much better

All up an hour and 25 minutes


Woke at 245.8 lbs, some wateriness and a little bloating. I made burgers for dinner so that explains the wateriness although the drop is weird.


Woke at 246 lbs, looking similar to yesterday. I’m really hoping I don’t need to start eating more.


Woke at 248 lbs, less watery but same bloating.


Last hour or so of work was tidying our board storage. They range in size from around 800x300 to 2400x1700. So yeah, that wasn’t exactly a cakewalk.

Todays training

McGill big three, reverse hyper, air squats

Squat, walked out
5xbar/66 lbs
5xplate/154 lbs
3x2 plates/242 lbs
4x3x330 lbs
5x330 lbs

The 4x3 and 5 were all beltless and with 10 second rests - which I actually managed to hit, so the five sets took a minute and 30 seconds all up

Olympic squats
3x5x330 lbs

Also beltless and fuck these

Goblet squats
3x10x70 lbs

Seated hamstring curls
3x10x44 lbs - should have been 3x15. Oops

DB row
4x10x88 lbs

All up an hour and 10 minutes