MarkKO's training log

[houzi]

To echo everyone else, congrats on the house!

It seems like youve got a pretty good grasp on training while youre on this sort of holding pattern. Ive been doing basically just two proper days a week since january and honestly its been fun.

[MarkKO]

To echo everyone else, congrats on the house!

It seems like youve got a pretty good grasp on training while youre on this sort of holding pattern. Ive been doing basically just two proper days a week since january and honestly its been fun.

Thanks. Yes, so fat it's a relief almost

[MarkKO]

Holding pattern week two

DB fly supersetted with pull aparts
10×22 lbs/15
10×33 lbs/15
10×44 lbs/15
10×55 lbs/15
2×10×60 lbs/2×15, phenomenal contraction on the last few reps of the last set and a great pump

Dead bench off pins just off chest supersetted with pullups
3×6×176 lbs/3×5
7, 3, 3×132 lbs/5

That was a much better option than straight up bench.

[houzi]

Thanks. Yes, so fat it's a relief almost

lol maybe cut back on the calories mate.


yes, i know its a typo

[DCR]

Thanks. Yes, so fat it's a relief almost

lol maybe cut back on the calories mate.


yes, i know its a typo

LOL I may make “So Fat It’s a Relief” my new log title.

[MarkKO]

Thanks. Yes, so fat it's a relief almost

lol maybe cut back on the calories mate.


yes, i know its a typo

Rare typo win

[MarkKO]

DB lateral raise supersetted with chest supported DB flys
10×22 lbs/10×22 lbs
10×27 lbs/10×27 lbs
3×10×33 lbs/3×10×33 lbs

Seated DB press supersetted with bent over DB row
6×22 lbs/8×44 lbs
6×33 lbs/8×55 lbs
6×44 lbs/8×66 lbs
3×8×55 lbs/3×8×88 lbs
11, 5, 5×33 lbs/8×88 lbs

[DCR]

DB lateral raise supersetted with chest supported DB flys
10×22 lbs/10×22 lbs
10×27 lbs/10×27 lbs
3×10×33 lbs/3×10×33 lbs

Seated DB press supersetted with bent over DB row
6×22 lbs/8×44 lbs
6×33 lbs/8×55 lbs
6×44 lbs/8×66 lbs
3×8×55 lbs/3×8×88 lbs
11, 5, 5×33 lbs/8×88 lbs

This is the kind of thing that I've been loving lately with DBs. No time consuming loading or warm up, just grab and go.

[MarkKO]

DB lateral raise supersetted with chest supported DB flys
10×22 lbs/10×22 lbs
10×27 lbs/10×27 lbs
3×10×33 lbs/3×10×33 lbs

Seated DB press supersetted with bent over DB row
6×22 lbs/8×44 lbs
6×33 lbs/8×55 lbs
6×44 lbs/8×66 lbs
3×8×55 lbs/3×8×88 lbs
11, 5, 5×33 lbs/8×88 lbs

This is the kind of thing that I've been loving lately with DBs. No time consuming loading or warm up, just grab and go.

I think it's what I needed.

I'm also really liking doing the smaller exercises first. For one, I can use more weight AND get a better contraction and pump; for two, when I get to the bigger exercise the contraction carries over and I can feel the muscle working much better. I have cautiously high hopes that this might get me some decent upper body development that I've been looking for.

Realised strongman isn't really for me too. It's a diversion for a little but there's just too much going on and I struggle with that. Great to watch, less so for me to perform. I'm a lot better with three lifts to focus on, even if I'm better suited to rep work.

[DCR]

DB lateral raise supersetted with chest supported DB flys
10×22 lbs/10×22 lbs
10×27 lbs/10×27 lbs
3×10×33 lbs/3×10×33 lbs

Seated DB press supersetted with bent over DB row
6×22 lbs/8×44 lbs
6×33 lbs/8×55 lbs
6×44 lbs/8×66 lbs
3×8×55 lbs/3×8×88 lbs
11, 5, 5×33 lbs/8×88 lbs

This is the kind of thing that I've been loving lately with DBs. No time consuming loading or warm up, just grab and go.

I think it's what I needed.

I'm also really liking doing the smaller exercises first. For one, I can use more weight AND get a better contraction and pump; for two, when I get to the bigger exercise the contraction carries over and I can feel the muscle working much better. I have cautiously high hopes that this might get me some decent upper body development that I've been looking for.

You're a burly dude as it is. This will be fun to follow.

[MarkKO]

Second week in a row I have time for Day C. Really, I probably will almost always but let's not jinx it just yet.

Leg extensions supersetted with seated hamstring curls
10×44 lbs/10×44 lbs
10×88 lbs/10×88 lbs
10×132 lbs/10×132 lbs
3×10×154 lbs/3×10×176 lbs

Remembering to squeeze briefly at the top of each movement makes a significant difference

Belt squat with narrow stance
6×110 lbs
3×6×220 lbs
9, 3, 3×110 lbs

Took out SSB squats for the same reason I replaced bench press with dead press off pins and incline bench with seated DB press: I'm not interested in feeling weight and straining unless I can isolate where I feel it. I got the belt squat with narrow stance, exaggerated depth and forward knees idea from @lheugh because I was trying to think of something I could load significantly(ish) while still being able to isolate my quads and focus on feeling them.

They were legitimately HARD. Fifth and sixth reps were close to failure on the main sets. Same deal, at 20 unbroken on the last set I'll add 10 pounds.

Hamstring extension*
3×10×88 lbs

*it's a 45 degree back raise, but done with 44 lbs DBs held at arms length; my lower back arched; and a slow eccentric so all the focus is on my hamstrings and a little glute. I remembered how doing these was a sure-fire way to hit my hamstrings very hard without involving my lower back.

[lheugh]

Second week in a row I have time for Day C. Really, I probably will almost always but let's not jinx it just yet.

Leg extensions supersetted with seated hamstring curls
10×44 lbs/10×44 lbs
10×88 lbs/10×88 lbs
10×132 lbs/10×132 lbs
3×10×154 lbs/3×10×176 lbs

Remembering to squeeze briefly at the top of each movement makes a significant difference

Belt squat with narrow stance
6×110 lbs
3×6×220 lbs
9, 3, 3×110 lbs

Took out SSB squats for the same reason I replaced bench press with dead press off pins and incline bench with seated DB press: I'm not interested in feeling weight and straining unless I can isolate where I feel it. I got the belt squat with narrow stance, exaggerated depth and forward knees idea from @lheugh because I was trying to think of something I could load significantly(ish) while still being able to isolate my quads and focus on feeling them.

They were legitimately HARD. Fifth and sixth reps were close to failure on the main sets. Same deal, at 20 unbroken on the last set I'll add 10 pounds.

Hamstring extension*
3×10×88 lbs

*it's a 45 degree back raise, but done with 44 lbs DBs held at arms length; my lower back arched; and a slow eccentric so all the focus is on my hamstrings and a little glute. I remembered how doing these was a sure-fire way to hit my hamstrings very hard without involving my lower back.

It is for me, without a doubt, the best thing I ever did for squatting in general. It is tough though, but in the best way.

[MarkKO]

Second week in a row I have time for Day C. Really, I probably will almost always but let's not jinx it just yet.

Leg extensions supersetted with seated hamstring curls
10×44 lbs/10×44 lbs
10×88 lbs/10×88 lbs
10×132 lbs/10×132 lbs
3×10×154 lbs/3×10×176 lbs

Remembering to squeeze briefly at the top of each movement makes a significant difference

Belt squat with narrow stance
6×110 lbs
3×6×220 lbs
9, 3, 3×110 lbs

Took out SSB squats for the same reason I replaced bench press with dead press off pins and incline bench with seated DB press: I'm not interested in feeling weight and straining unless I can isolate where I feel it. I got the belt squat with narrow stance, exaggerated depth and forward knees idea from @lheugh because I was trying to think of something I could load significantly(ish) while still being able to isolate my quads and focus on feeling them.

They were legitimately HARD. Fifth and sixth reps were close to failure on the main sets. Same deal, at 20 unbroken on the last set I'll add 10 pounds.

Hamstring extension*
3×10×88 lbs

*it's a 45 degree back raise, but done with 44 lbs DBs held at arms length; my lower back arched; and a slow eccentric so all the focus is on my hamstrings and a little glute. I remembered how doing these was a sure-fire way to hit my hamstrings very hard without involving my lower back.

It is for me, without a doubt, the best thing I ever did for squatting in general. It is tough though, but in the best way.

They're very good. Also yes, very, VERY hard. At some point if I get access to one I'm going to try to replicate it on a hack squat, but it'll need to be a good hack squat.

[MailmanMuscle]

About a month ago we started the process of buying our first home…

This is training related, ultimately, I promise.

Everything in life is training related. They could be distant relatives or close relatives, but to some extent or another, it’s all related. This is major. Congratulations my friend!

Are the leg extension/leg curl supersets done on the same machine that can accommodate both exercises, or are they 2 different machines? I saw a video somewhere recently of a machine that could be converted from one to the other, which seems like a huge convenience for both time and gym space.

[MarkKO]

About a month ago we started the process of buying our first home…

This is training related, ultimately, I promise.

Everything in life is training related. They could be distant relatives or close relatives, but to some extent or another, it’s all related. This is major. Congratulations my friend!

Are the leg extension/leg curl supersets done on the same machine that can accommodate both exercises, or are they 2 different machines? I saw a video somewhere recently of a machine that could be converted from one to the other, which seems like a huge convenience for both time and gym space.

Thank you. Also, fantastic explanation and one I shall remember.

Same machine. The conversion is really easy: you just pull out a pin and reset the position of the pad your feet sit behind (or on, depending on how it's initially set). It's a pretty good compromise machine to have. Arguably the leg extension element is better than the leg curl but also I prefer lying leg curls so I'm biased in that regard.

[MarkKO]

Holding pattern week three

DB fly supersetted with pull aparts
10×22 lbs/15
10×33 lbs/15
10×44 lbs/15
3×10×60 lbs/3×15

Dead bench off pins just off chest supersetted with pullups
3×7×176 lbs/3×6
9, 3, 3×132 lbs/6