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Re: MarkKO's training log
Posted: Sun Apr 21, 2024 8:13 pm
by 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.
Re: MarkKO's training log
Posted: Mon Apr 22, 2024 2:16 am
by MarkKO
houzi wrote: ↑Sun Apr 21, 2024 8:13 pm
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
Re: MarkKO's training log
Posted: Mon Apr 22, 2024 2:19 am
by 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.
Re: MarkKO's training log
Posted: Mon Apr 22, 2024 4:16 am
by houzi
MarkKO wrote: ↑Mon Apr 22, 2024 2:16 am
Thanks. Yes, so fat it's a relief almost
lol maybe cut back on the calories mate.
yes, i know its a typo
Re: MarkKO's training log
Posted: Mon Apr 22, 2024 4:40 am
by DanCR
houzi wrote: ↑Mon Apr 22, 2024 4:16 am
MarkKO wrote: ↑Mon Apr 22, 2024 2:16 am
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.
Re: MarkKO's training log
Posted: Mon Apr 22, 2024 7:58 pm
by MarkKO
houzi wrote: ↑Mon Apr 22, 2024 4:16 am
MarkKO wrote: ↑Mon Apr 22, 2024 2:16 am
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
Re: MarkKO's training log
Posted: Wed Apr 24, 2024 11:09 pm
by 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
Re: MarkKO's training log
Posted: Thu Apr 25, 2024 8:32 am
by DanCR
MarkKO wrote: ↑Wed Apr 24, 2024 11:09 pm
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.
Re: MarkKO's training log
Posted: Thu Apr 25, 2024 1:14 pm
by MarkKO
DCR wrote: ↑Thu Apr 25, 2024 8:32 am
MarkKO wrote: ↑Wed Apr 24, 2024 11:09 pm
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.
Re: MarkKO's training log
Posted: Thu Apr 25, 2024 1:44 pm
by DanCR
MarkKO wrote: ↑Thu Apr 25, 2024 1:14 pm
DCR wrote: ↑Thu Apr 25, 2024 8:32 am
MarkKO wrote: ↑Wed Apr 24, 2024 11:09 pm
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.
Re: MarkKO's training log
Posted: Fri Apr 26, 2024 10:18 pm
by 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.
Re: MarkKO's training log
Posted: Sat Apr 27, 2024 9:20 am
by lheugh
MarkKO wrote: ↑Fri Apr 26, 2024 10:18 pm
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.
Re: MarkKO's training log
Posted: Sat Apr 27, 2024 3:35 pm
by MarkKO
lheugh wrote: ↑Sat Apr 27, 2024 9:20 am
MarkKO wrote: ↑Fri Apr 26, 2024 10:18 pm
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.
Re: MarkKO's training log
Posted: Sun Apr 28, 2024 11:16 am
by MailmanMuscle
MarkKO wrote: ↑Fri Apr 12, 2024 1:25 am
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.
Re: MarkKO's training log
Posted: Sun Apr 28, 2024 8:04 pm
by MarkKO
MailmanMuscle wrote: ↑Sun Apr 28, 2024 11:16 am
MarkKO wrote: ↑Fri Apr 12, 2024 1:25 am
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.
Re: MarkKO's training log
Posted: Mon Apr 29, 2024 2:22 am
by 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
Re: MarkKO's training log
Posted: Fri May 03, 2024 8:21 pm
by MarkKO
Only got to Day B today
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
3×8×60 lbs/3×8×88 lbs
20×33 lbs
Low key surprised with the pressing, and I think I must have been significantly under-estimating what I can do on that exercise. There was over one RIR on each work set which I really didn't expect.
Re: MarkKO's training log
Posted: Sat May 04, 2024 8:40 pm
by MarkKO
Figured I may as well do Day C today.
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
Close stance belt squat
3×8×198 lbs, sacrificed a little weight to get a couple more reps with slightly better control. Probably a tad too light compared to last week being a tad too heavy. I'll add 11 lbs next week, then probably back to 220 lbs the week after. Assuming I have time, of course.
20×110 lbs
Hamstring raises
3×10×88 lbs, will need more weight next week. For some reason felt like I came close to blacking out after every set. No idea why.
Re: MarkKO's training log
Posted: Wed May 08, 2024 4:13 am
by MarkKO
Week four of the holding pattern, and running into a slight time hurdle this week, in that I don't seem to have much. Very glad I took advantage and trained both days of the weekend.
DB flys supersetted with pull aparts
10×22 lbs/15
10×33 lbs/15
10×44 lbs/15
10×55 lbs/15
10×66 lbs/15, that's arguably almost too heavy to be useful. I can move it, and I can get just enough stretch but not sure it would be advisable for multiple sets right now.
9, 5, 6×44 lbs/15
That's all I had time for today, but the pump at the end was pretty phenomenal. Hopefully next week I can replicate it and have time to move on to dead bench because that would be very interesting.
Re: MarkKO's training log
Posted: Sun May 12, 2024 2:22 am
by MarkKO
Didn't make it in until today (Sunday). First week I won't be doing Day C, but it was always anticipated in the plan that Day C would only be done when I could fit it in.
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, which I still can't quite justify adding weight to. Well, on the raises at any rate. They're relatively easy until rep five and then get hard really quick, especially on the second and third sets. Granted, I could quite easily add weight if I was prepared to start using momentum but I don't see the point.
Seated DB press supersetted with bent over DB row
6×33 lbs/8×55 lbs
6×44 lbs/8×66 lbs
6×55 lbs/8×77 lbs
2×8×66 lbs, 6×66 lbs/3×8×88 lbs, missed the seventh rep on set three. Came up OK but triceps couldn't engage which is awesome because now, the press will really hammer my triceps as well as shoulders. Turns out I have to get to this weight for that to happen.
9, 5, 6×38 lbs/8×88 lbs, which gave me a pretty awesome pump in my delts.
