Training log of MarkP. Road to 15 inch forearms,CoC 3.0 Close and 30 pullups

[pancho_grip_lift]

1 hour ago, markp said:

Ive been high bodyfat for 2 years, im sick of being fat. I might raise my calories a bit and take it more slowly

Hey Mark! 

Your training is going really well

I agree with @mcalpine1986 your deficit is too agressive. Try to make a lower calorie deficit, meaning 250-500kcal done gradually. You have to eat enough to get stronger as well. If you keep training hard as you are doing, you will lower your bodyfat for sure. Just keep training the whole body, squats dips pull ups will be the best to be shredded

Also, if you could hire some nutrition specialist to watch your diet, it would be great, so you could reach your goals faster and without starving yourself

[mcalpine1986]

16 hours ago, markp said:

Ive been high bodyfat for 2 years, im sick of being fat. I might raise my calories a bit and take it more slowly

Eating too little is not good. You will still loose fat eating more calories and wont affect hormones as much. Plus it will be easier to gain strength and maybe even gain some muscle. Just a bit of friendly advice. 

Edited March 21, 2021 by mcalpine1986

[Bill Piche]

1 hour ago, mcalpine1986 said:

Eating too little is not good. You will still loose fat eating more calories and wont affect hormones as much. Plus it will be easier to gain strength and maybe even gain some muscle. Just a bit of friendly advice. 

As long as you are in a calorie deficit, you will burn bodyfat.  You can't lose bodyfat in maintenance or a calorie surplus.

[mcalpine1986]

20 hours ago, Wannagrip said:

As long as you are in a calorie deficit, you will burn bodyfat.  You can't lose bodyfat in maintenance or a calorie surplus.

Of course yes with regards for being in calorie deficit. Im not disputing that, im saying he is eating too little. Days of only 1250 and 945 calories for a 92kilo man is very very low. He would sill lose fat on way more.

You can lose bodyfat at maintenance calories though, many people do. Ive done that many times. Gained some muscle and lost fat yet the scale never changed. Its not easy though you have to have your nutrition and training perfect and really know what you are doing.

Edited March 22, 2021 by mcalpine1986

[markp]

 

[markp]

The gyms are back open in the Netherlands and I am back to training. Haven't deadlifted or overhead pressed in months. Currently I cannot train with grippers because my right middle finger is injured.

 

[pancho_grip_lift]

11 hours ago, markp said:

The gyms are back open in the Netherlands and I am back to training. Haven't deadlifted or overhead pressed in months. Currently I cannot train with grippers because my right middle finger is injured.

 

I hope your middle finger heals soon. That type of injuries are nasty

[Alex K]

20 hours ago, markp said:

The gyms are back open in the Netherlands and I am back to training. Haven't deadlifted or overhead pressed in months. Currently I cannot train with grippers because my right middle finger is injured.

 

I live right across the Netherlands/Germany border (Aachen) and that‘s why everything is still closed shut with no opening in sight... luckily I can squeeze grippers from time to time  

Good luck with the recovery and greetings from Germany! 

[markp]

Working up back to 220 kg deadlift. Goal is 240 kg for this year

[markp]

29-5-2021

 

https://www.youtube.com/watch?v=hE0u6sdDMTA

https://www.youtube.com/watch?v=mkcAY857YOs

https://www.youtube.com/watch?v=DIUbBP0ez_E

[Nuttgens]

3 hours ago, markp said:

29-5-2021

 

https://www.youtube.com/watch?v=hE0u6sdDMTA

https://www.youtube.com/watch?v=mkcAY857YOs

https://www.youtube.com/watch?v=DIUbBP0ez_E

Nice! Solid lifts dude so close on that 220kg deadlift won’t be long.

[markp]

On 5/30/2021 at 2:05 AM, Nuttgens said:

Nice! Solid lifts dude so close on that 220kg deadlift won’t be long.

I have done 220 kg now. But i have not recorded it. The day after i struggled to pull 180 kg. Deadlifting everyday isnt such a good idea lol. Im changing my training up to be 3 x per week on monday wednesday and friday

[Nuttgens]

28 minutes ago, markp said:

I have done 220 kg now. But i have not recorded it. The day after i struggled to pull 180 kg. Deadlifting everyday isnt such a good idea lol. Im changing my training up to be 3 x per week on monday wednesday and friday

Haha deadlifting every day so I do horrible.

Nice 220kg is a solid lift man

[markp]

I got a 85 kg overhead press

My goal is getting a 100 kg overhead press this year.

[markp]

Weighted chinup 50 kg attempt

I did 40 kg before hand, i think i would have gotten it if i had skipped 40

[markp]

 

I got the 50 kg weighted chinup!

[markp]

CoC 3 attempt. I will try to close it this year.

[Alex K]

On 8/19/2021 at 9:31 PM, markp said:

CoC 3 attempt. I will try to close it this year.

Nice one man, nice to see you’re back doing grip work! I think with a bit more setting practice and gripper dedication  you‘ll definitely get it closed easily

For a wide set attempt that was pretty strong. Do you know the rating of the gripper by any chance?  

[markp]

5 hours ago, Alexander Koss said:

Nice one man, nice to see you’re back doing grip work! I think with a bit more setting practice and gripper dedication  you‘ll definitely get it closed easily

For a wide set attempt that was pretty strong. Do you know the rating of the gripper by any chance?  

Thanks
I do not know the rating

[markp]

I am back, i have been cutting for 100 days now. I have gone from 100 kg to  80 kg bodyweight eating around 1600-2000 calories.

I want to get all the way down to 70-73 kg.

Recently my training has been just doing pullups, captains of crush and the wrist roller.

Goals for now are still closing the 3.0 and doing 30 pullups. I have managed to close the 2.5 3 times now with my right hand a few days ago.

 

Here is a pic of my current physique.

 

 

And this is my training routine that i do daily: pullups, captaisn of crush pyramid, wrist roller, expand your hand bands

Edited January 23, 2022 by markp

[markp]

I was wondering if it is safe to do only pullups and forearm training. Can this lead to muscular imbalance?

[DevilErik]

3 minutes ago, markp said:

I was wondering if it is safe to do only pullups and forearm training. Can this lead to muscular imbalance?

No this isn't safe either train both your forearms and your entire body or just train your forearms.

[markp]

2 minutes ago, DevilErik said:

No this isn't safe either train both your forearms and your entire body or just train your forearms.

I think ill add some pushups then to balance it out.

[DevilErik]

2 minutes ago, markp said:

I think ill add some pushups then to balance it out.

You are still going to get injured doing this.

Either train your entire body or don't train at all.

You are still going to get over use injuries from doing 2 exercises all the time.

And both your chest and back will be underdeveloped which will also get you injured.

Pull ups are crazy good for lats and arms but they suck for general back development.

You are going to end up with insane lats and arms and a shitty upper and middle back which will also lead to injuries.

Edited January 23, 2022 by DevilErik

[markp]

I need some help

I think my training routine is not optimal. Right now i do every day 1-2x per day this routine in this order: pyramid with captains of crush, expand your hand band 1 set to failure, then wrist roller flexion and extension to failure with 10 kg, and then radial and ulnar deviation with a dumbell that is empty on 1 side to failure for 1 set. Then i do some pullups, pushups and i do the horse stance for legs

I feel like im not progressing as much as i should be, and i really want to close the coc 3 this year. Im thinking of not training everyday anymore but maybe training every other day or every 3rd day

My question is then what should my routine look like if i train every other day? Or maybe every 3rd day. Becuase i realized what im doing now is not optimal for my grip strength and im kinda stalling