GQdaLEGEND
Legend
You jinxed me I read this and was like "ya I got some acne last time I used AE and have been ok so far", then today I have a pimple on my biceps. My bicep! haha
biceps wants to expand lol
MrMuscle getting lean and mean with SNS Thermo Scorch and TTA-500
- Thread starter TheMrMuscle
- Start date
biceps wants to expand lol
TheMrMuscle
Well-known member
You jinxed me I read this and was like "ya I got some acne last time I used AE and have been ok so far", then today I have a pimple on my biceps. My bicep! haha
Haha i guess thats what you get for calling me old
If thats the case im ok with it being on my trap as mine needs some extra size!
sns8778
Board Sponsor
The only time we've had any reports of gas or GI discomfort with Anabolic Effect so far has been people taking it without food or in people with very sensitive stomachs. If it is this and not the Asian buffet as you said haha, I would expect it to go away after 1 to 2 weeks.
TheMrMuscle
Well-known member
Im more like a billy goat when it comes to food sensitivity, so nothing really bothers me.... except that Asian buffet apparently!!
TheMrMuscle
Well-known member
Workout 13.March 2020
Warm Up:
5 minutes on the AirBike
10 minutes foam rolling, mobility drills and activation exercises
Clost Grip Bench Press
2 minutes rest
70 kg x 6 - 1 1/4 reps, 40X0 Tempo
75 kg x 6 - 1 1/4 reps, 20X0 Tempo
77,5 kg x 6 - 40X0 Tempo
80 kg x 5 - 20X0 Tempo
Incline Dumbbell Bench Press
90 seconds rest
28 kg x 10
30 kg x 7
30 kg x 6
Smith Machine Decline Press
Super Set With
Dumbbell Bench Press
Super Set With
Incline Rotating Fly
90 seconds rest
55 kg x 6 / 22 kg x 12 / 5 kg x 25
55 kg x 6 / 22 kg x 12 / 5 kg x 25
55 kg x 6 / 22 kg x 12 / 5 kg x 25
Rolling Barbell Triceps Extension
90 seconds rest
32,5 kg x 12
35 kg x 10
37,5 kg x 8
Seated Dumbbell French Press
Super Set With
Rope Pushdowns
90 seconds rest
22 kg x 12 / 15 kg x 12
22 kg x 12 / 15 kg x 12
22 kg x 12 / 15 kg x 12
Standing Dips Assist Press
Super Set With
Triangle Pushups
90 seconds rest
40 kg x 12 / 10
40 kg x 12 / 10
40 kg x 12 / 10
Mobility:
20 minutes RomWOD
Great Friday the 13th workout! The volume on this block of training is like ive said crazy. But im a volume guy so i absolutely love it. Gym was completely empty this am maybe because of Corona or maybe because it was friday, I figure its best to get as many great workouts in before they decide to shut everything down.
Im heading to the movies tonight with my fiance to see Bloodshot with Vin Diesel. They have limited the audience to max 100 people per viewing, so it will be pretty empty in the theater. Ive heard mixed opinions on the movie, but i usually enjoy some Diesel action!
Invalid Link Removed
Warm Up:
5 minutes on the AirBike
10 minutes foam rolling, mobility drills and activation exercises
Clost Grip Bench Press
2 minutes rest
70 kg x 6 - 1 1/4 reps, 40X0 Tempo
75 kg x 6 - 1 1/4 reps, 20X0 Tempo
77,5 kg x 6 - 40X0 Tempo
80 kg x 5 - 20X0 Tempo
Incline Dumbbell Bench Press
90 seconds rest
28 kg x 10
30 kg x 7
30 kg x 6
Smith Machine Decline Press
Super Set With
Dumbbell Bench Press
Super Set With
Incline Rotating Fly
90 seconds rest
55 kg x 6 / 22 kg x 12 / 5 kg x 25
55 kg x 6 / 22 kg x 12 / 5 kg x 25
55 kg x 6 / 22 kg x 12 / 5 kg x 25
Rolling Barbell Triceps Extension
90 seconds rest
32,5 kg x 12
35 kg x 10
37,5 kg x 8
Seated Dumbbell French Press
Super Set With
Rope Pushdowns
90 seconds rest
22 kg x 12 / 15 kg x 12
22 kg x 12 / 15 kg x 12
22 kg x 12 / 15 kg x 12
Standing Dips Assist Press
Super Set With
Triangle Pushups
90 seconds rest
40 kg x 12 / 10
40 kg x 12 / 10
40 kg x 12 / 10
Mobility:
20 minutes RomWOD
Great Friday the 13th workout! The volume on this block of training is like ive said crazy. But im a volume guy so i absolutely love it. Gym was completely empty this am maybe because of Corona or maybe because it was friday, I figure its best to get as many great workouts in before they decide to shut everything down.
Im heading to the movies tonight with my fiance to see Bloodshot with Vin Diesel. They have limited the audience to max 100 people per viewing, so it will be pretty empty in the theater. Ive heard mixed opinions on the movie, but i usually enjoy some Diesel action!
Invalid Link Removed
TheMrMuscle
Well-known member
Yeah its obvious that a lot of people are scared. I have around 90 minutes left before i close the store for today and usually fridays are booming. But its been a total ghost town today. Will be interesting to see how tomorrow will be.
TheMrMuscle
Well-known member
Weekly Report 09.March - 15.March
Body Composition: (Weight and body fat measured on a FitBit Aria Scale every morning)
Weight is back down to where it was before my Asian Buffet incident! It still boggles me that it took a week to go back to baseline!
Invalid Link Removed
No changes in body measurements this week either.
Neck: 37 cm (+-0)
Shoulders: 121 cm (+-0)
Chest: 102 cm (+-0)
Biceps: 38 cm (+-0)
Forearm: 30 cm (+-0)
Waist: 79 cm (+-0)
Hips: 85 cm (+-0)
Glutes: 93 cm (+-0)
Thigh: 56 cm (+-0)
Calf: 36 cm (+-0)
Diet: (Everything tracked in MyFitnessPal)
Made a little tweak to the diet this week. Instead of eating a salmon meal twice a week I now eat one every other day. I feel the extra omega-3 will be beneficial. Plus I found some great line caught salmon.
On saturday me and my fiance had some ice cream. Halo Top has come to Sweden so we had to give it a try. The Chocolate Chip Cookie Dough was quite nice, the Strawberry Cheesecake was ok.
Invalid Link Removed
Activity: (Caloric expenditure measured by my FitBit Blaze that I wear all day and night)
Had some amazing workouts this week. Everything just feels great when im in the gym.
After the crazy high caloric expenditure last week im back to normal levels now.
Invalid Link Removed
Recovery: (Sleep measured with my Fitbit Blaze that I wear all day and night)
Not the best week of sleep, but ive woken up rested every day.
Invalid Link Removed
Supplementation (Here i comment supplements im trying that arent part of my staple)
Cel Anabolic Effect Week 2:
Very low key effects from week 2.
All in all a great week where ive just had tons of energy, felt healthy and had fun at the gym.
Body Composition: (Weight and body fat measured on a FitBit Aria Scale every morning)
Weight is back down to where it was before my Asian Buffet incident! It still boggles me that it took a week to go back to baseline!
Invalid Link Removed
No changes in body measurements this week either.
Neck: 37 cm (+-0)
Shoulders: 121 cm (+-0)
Chest: 102 cm (+-0)
Biceps: 38 cm (+-0)
Forearm: 30 cm (+-0)
Waist: 79 cm (+-0)
Hips: 85 cm (+-0)
Glutes: 93 cm (+-0)
Thigh: 56 cm (+-0)
Calf: 36 cm (+-0)
Diet: (Everything tracked in MyFitnessPal)
Made a little tweak to the diet this week. Instead of eating a salmon meal twice a week I now eat one every other day. I feel the extra omega-3 will be beneficial. Plus I found some great line caught salmon.
On saturday me and my fiance had some ice cream. Halo Top has come to Sweden so we had to give it a try. The Chocolate Chip Cookie Dough was quite nice, the Strawberry Cheesecake was ok.
Invalid Link Removed
Activity: (Caloric expenditure measured by my FitBit Blaze that I wear all day and night)
Had some amazing workouts this week. Everything just feels great when im in the gym.
- Monday - Rest day (RomWOD at home)
- Tuesday - Back, Biceps and RomWOD
- Wednesday - Shoulders and RomWOD
- Thursday -Legs, Core and RomWOD
- Friday - Chest, Triceps and RomWOD
- Saturday - Back, Biceps and Core and RomWOD
- Sunday - Shoulders and RomWOD
After the crazy high caloric expenditure last week im back to normal levels now.
Invalid Link Removed
Recovery: (Sleep measured with my Fitbit Blaze that I wear all day and night)
Not the best week of sleep, but ive woken up rested every day.
Invalid Link Removed
Supplementation (Here i comment supplements im trying that arent part of my staple)
Cel Anabolic Effect Week 2:
Very low key effects from week 2.
- I have noticed some enhanced recovery and even if my sleep amount hasnt been the longest, ive still woken up recovered and ready to go.
- Bit early to expect any strength increases imo so we will just have to wait and see.
- No more gassy stomach and no new zits!
- But my nightly boner situation seems to be constant.
All in all a great week where ive just had tons of energy, felt healthy and had fun at the gym.
Last edited:
TheMrMuscle
Well-known member
Workout 19.March 2020
Warm Up:
5 minutes on the AirBike
10 minutes foam rolling, mobility drills and activation exercises
Chin Up (Unbroken)
2 minutes rest
15
12
10
Chest Supported Hammer Row
90 seconds rest
60 kg x 15
70 kg x 12
80 kg x 10
Supine Grip Hammer Pulldown
90 seconds rest
60 kg x 15
65 kg x 12
70 kg x 10
Neutral Grip Batwing Row
Super Set With
Straight Arm Rope Pulldown
90 seconds rest
14 kg x 15 / 12,5 kg x 15
16 kg x 12 / 15 kg x 12
18 kg x 10 / 17,5 kg x 10
EZ Bar Reverse Curl
75 seconds rest
10 kg x 15
12,5 kg x 12
15 kg x 10
EZ Bar Preacher Curl
75 seconds rest
10 kg x 15
12,5 kg x 12
15 kg x 10
Cable Slant Curl (Dropset)
75 seconds rest
10 kg x 10 / 7,5 kg x 10 / 5 kg x 10
10 kg x 10 / 7,5 kg x 10 / 5 kg x 10
10 kg x 10 / 7,5 kg x 10 / 5 kg x 10
Leg Lifts
Super Set With
Plank
Super Set With
Side Plank
No rest
15 / 25kg x 1 min / 30 seconds
15 / 25kg x 1 min / 30 seconds
15 / 25kg x 1 min / 30 seconds
Mobility:
20 minutes RomWOD
Invalid Link Removed
Holy **** what a pump!!
Luckily the gyms havent been shut down here in Sweden yet so im still able to get my workouts in. And let me tell you, the workouts this week have all been magic! Energy, pump and just plain well being has been off the charts. Im not exeriencing much of a strength boost, but who cares when you feel this good!
Warm Up:
5 minutes on the AirBike
10 minutes foam rolling, mobility drills and activation exercises
Chin Up (Unbroken)
2 minutes rest
15
12
10
Chest Supported Hammer Row
90 seconds rest
60 kg x 15
70 kg x 12
80 kg x 10
Supine Grip Hammer Pulldown
90 seconds rest
60 kg x 15
65 kg x 12
70 kg x 10
Neutral Grip Batwing Row
Super Set With
Straight Arm Rope Pulldown
90 seconds rest
14 kg x 15 / 12,5 kg x 15
16 kg x 12 / 15 kg x 12
18 kg x 10 / 17,5 kg x 10
EZ Bar Reverse Curl
75 seconds rest
10 kg x 15
12,5 kg x 12
15 kg x 10
EZ Bar Preacher Curl
75 seconds rest
10 kg x 15
12,5 kg x 12
15 kg x 10
Cable Slant Curl (Dropset)
75 seconds rest
10 kg x 10 / 7,5 kg x 10 / 5 kg x 10
10 kg x 10 / 7,5 kg x 10 / 5 kg x 10
10 kg x 10 / 7,5 kg x 10 / 5 kg x 10
Leg Lifts
Super Set With
Plank
Super Set With
Side Plank
No rest
15 / 25kg x 1 min / 30 seconds
15 / 25kg x 1 min / 30 seconds
15 / 25kg x 1 min / 30 seconds
Mobility:
20 minutes RomWOD
Invalid Link Removed
Holy **** what a pump!!
Luckily the gyms havent been shut down here in Sweden yet so im still able to get my workouts in. And let me tell you, the workouts this week have all been magic! Energy, pump and just plain well being has been off the charts. Im not exeriencing much of a strength boost, but who cares when you feel this good!
Last edited:
TheMrMuscle
Well-known member
Weekly Report 16.March - 22.March
Body Composition: (Weight and body fat measured on a FitBit Aria Scale every morning)
Stable weight this week, body fat readings dropping down towards 9% again!
Invalid Link Removed
No changes in body measurements this week either.
Neck: 37 cm (+-0)
Shoulders: 121 cm (+-0)
Chest: 102 cm (+-0)
Biceps: 38 cm (+-0)
Forearm: 30 cm (+-0)
Waist: 79 cm (+-0)
Hips: 85 cm (+-0)
Glutes: 93 cm (+-0)
Thigh: 56 cm (+-0)
Calf: 36 cm (+-0)
Diet: (Everything tracked in MyFitnessPal)
Had some deviation from the diet this week:
Invalid Link Removed
Activity: (Caloric expenditure measured by my FitBit Blaze that I wear all day and night)
I can echo last weeks sentiment in that my workouts feel amazing!
Another week with a very high caloric expenditure. On Tuesday and Wednesday i rebuilt my store. So a lot of lifting products and shelves and what not.
Invalid Link Removed
Recovery: (Sleep measured with my Fitbit Blaze that I wear all day and night)
Below 7 hours average this week, not good! Hopefully ill get back up this week.
BUT i do feel good.
Invalid Link Removed
Supplementation (Here i comment supplements im trying that arent part of my staple)
Cel Anabolic Effect Week 3:
Not much to add to last weeks report:
Another great week for me. I know we are in the middle of a pandemic and a lot of **** is going on. But I just feel good, positive and full of joy and energy. I try to convey this to everyone i meet and spread it as much as possible and people do seem to appreciate it!
Body Composition: (Weight and body fat measured on a FitBit Aria Scale every morning)
Stable weight this week, body fat readings dropping down towards 9% again!
Invalid Link Removed
No changes in body measurements this week either.
Neck: 37 cm (+-0)
Shoulders: 121 cm (+-0)
Chest: 102 cm (+-0)
Biceps: 38 cm (+-0)
Forearm: 30 cm (+-0)
Waist: 79 cm (+-0)
Hips: 85 cm (+-0)
Glutes: 93 cm (+-0)
Thigh: 56 cm (+-0)
Calf: 36 cm (+-0)
Diet: (Everything tracked in MyFitnessPal)
Had some deviation from the diet this week:
- Tuesday me and my fiance split a Moophoria Ben&Jerrys
- Saturday I took my fiance and our daughter out for a Hotel breakfast
- Sunday me, my fiance and our son went and had the monthly Bastard Burger
Invalid Link Removed
Activity: (Caloric expenditure measured by my FitBit Blaze that I wear all day and night)
I can echo last weeks sentiment in that my workouts feel amazing!
- Monday - Rest day (RomWOD at home)
- Tuesday - Legs and RomWOD
- Wednesday - Chest, Triceps and RomWOD
- Thursday -Back, Biceps, Core and RomWOD
- Friday - Shoulders and RomWOD
- Saturday - Legs, Core and RomWOD
- Sunday - Chest, Triceps and RomWOD
Another week with a very high caloric expenditure. On Tuesday and Wednesday i rebuilt my store. So a lot of lifting products and shelves and what not.
Invalid Link Removed
Recovery: (Sleep measured with my Fitbit Blaze that I wear all day and night)
Below 7 hours average this week, not good! Hopefully ill get back up this week.
BUT i do feel good.
Invalid Link Removed
Supplementation (Here i comment supplements im trying that arent part of my staple)
Cel Anabolic Effect Week 3:
Not much to add to last weeks report:
- Recovery feels improved
- Sleep is great
- Massive pumps
- More boners than usual
- I just feel great overall!
Another great week for me. I know we are in the middle of a pandemic and a lot of **** is going on. But I just feel good, positive and full of joy and energy. I try to convey this to everyone i meet and spread it as much as possible and people do seem to appreciate it!
TheMrMuscle
Well-known member
Mail Bag
Invalid Link Removed
Got these beauties in the mail yesterday!
Focus XT
Invalid Link Removed
When it comes to pre-workouts i have to loves: Focus and Pump. For the last 4 years or so Prolific has been my go to for the focus part. Ive of course tried all kinds of other PWOs but I always end up returning to Prolific. Even though I train in the AM i dont need much stim, so ive been 1 scooping it as well.
I do always stack it with a pump product and High Volume has been my prime choice. But lately ive been mixing it up with VasoForce XT, Ghost Pump and Super Swole.
Ive been interested in Focus XT for a while as it looks great on paper, with an more extensive focus blend.
First use review:
Tried it for the first time this morning before my Back, Biceps, Core and RomWOD session.
Taste:
Like i said i stack it with a Pump product, BUT i took a couple of sips of the pure Focus XT before i added it (High Volume this time). I was a little suprised by the consistency as it mixed a little thicker than I would have though. Now i only used like 250ml water so that might be the reason for that. But it had a nice and not to sweet mango and pineapple taste that really stuck with me for a while. So great mouthfeel and taste for me.
Also my go to flavor for High Volume is Paradise Cooler which is an orange and pineapple taste. So the two together was a smash hit as well.
Effect:
By the time I was done with my warm ups i was really in the zone. I just felt "on" and could really perform to my fullest. It does also give a great energy boost i feel. For me that dont really need high stims this felt pretty perfect.
Its now been 6 hours since I took it and there hasnt been any sort of crash or feeling of "coming down". Which is perfect as I work in retail and I dont wanna look tired at work.
Verdict:
Great product for those of us that really is looking for that focus aspect of a PWO. I will keep trying it out for the next 29 days and come back with a final verdict when the tub is empty.
Question:
I like to do what I call my "Afternoon health drink" which has the following in it
- Greens
- Cranberry Juice
- C-Vitamin
- PES Alphamine or ON Amino Energy
- Joint Complex Powder
Would it be a bad ide to do a second scoop (or half a scoop) of Focux XT here instead of the Alphamine or Amino Energy?
Immune Support XT
Invalid Link Removed
So this just seemed like a good idea to start taking in the times we live in just now. For those that read my log you know i eat close to 2 kg of fruit and vegetables every day. So I dont feel like my immune defense is that bad, but as i work in a store i meet people all day and I think a little extra protection is warranted now.
I cant really give a review on this as its more preventive than anything. But ill be taking 3 caps with my forst meal of the day (pre workout meal) and my fiance will take 3 caps with her last meal of the day. Hopefully this will help keep us healthy and safe.
Invalid Link Removed
Got these beauties in the mail yesterday!
Focus XT
Invalid Link Removed
When it comes to pre-workouts i have to loves: Focus and Pump. For the last 4 years or so Prolific has been my go to for the focus part. Ive of course tried all kinds of other PWOs but I always end up returning to Prolific. Even though I train in the AM i dont need much stim, so ive been 1 scooping it as well.
I do always stack it with a pump product and High Volume has been my prime choice. But lately ive been mixing it up with VasoForce XT, Ghost Pump and Super Swole.
Ive been interested in Focus XT for a while as it looks great on paper, with an more extensive focus blend.
First use review:
Tried it for the first time this morning before my Back, Biceps, Core and RomWOD session.
Taste:
Like i said i stack it with a Pump product, BUT i took a couple of sips of the pure Focus XT before i added it (High Volume this time). I was a little suprised by the consistency as it mixed a little thicker than I would have though. Now i only used like 250ml water so that might be the reason for that. But it had a nice and not to sweet mango and pineapple taste that really stuck with me for a while. So great mouthfeel and taste for me.
Also my go to flavor for High Volume is Paradise Cooler which is an orange and pineapple taste. So the two together was a smash hit as well.
Effect:
By the time I was done with my warm ups i was really in the zone. I just felt "on" and could really perform to my fullest. It does also give a great energy boost i feel. For me that dont really need high stims this felt pretty perfect.
Its now been 6 hours since I took it and there hasnt been any sort of crash or feeling of "coming down". Which is perfect as I work in retail and I dont wanna look tired at work.
Verdict:
Great product for those of us that really is looking for that focus aspect of a PWO. I will keep trying it out for the next 29 days and come back with a final verdict when the tub is empty.
Question:
I like to do what I call my "Afternoon health drink" which has the following in it
- Greens
- Cranberry Juice
- C-Vitamin
- PES Alphamine or ON Amino Energy
- Joint Complex Powder
Would it be a bad ide to do a second scoop (or half a scoop) of Focux XT here instead of the Alphamine or Amino Energy?
Immune Support XT
Invalid Link Removed
So this just seemed like a good idea to start taking in the times we live in just now. For those that read my log you know i eat close to 2 kg of fruit and vegetables every day. So I dont feel like my immune defense is that bad, but as i work in a store i meet people all day and I think a little extra protection is warranted now.
I cant really give a review on this as its more preventive than anything. But ill be taking 3 caps with my forst meal of the day (pre workout meal) and my fiance will take 3 caps with her last meal of the day. Hopefully this will help keep us healthy and safe.
Last edited:
TheMrMuscle
Well-known member
Workout 25.March 2020
Warm Up:
5 minutes on a Cross Trainer
10 minutes foam rolling, mobility drills and activation exercises
Overhead Press
10 seconds rest
Snatch Grip Behind the Neck Press
10 seconds rest
Face Pulls
2 minutes rest
50 kg x 6 / 25 kg x 12 / 15 kg x 25
50 kg x 6 / 25 kg x 12 / 15 kg x 25
50 kg x 6 / 25 kg x 12 / 15 kg x 25
Seated Dumbbell Military Press
Super Set With
90* External Rotation
90 seconds rest
22 kg x 10 / 6 kg x 10
24 kg x 8 / 7 kg x 8
26 kg x 6 / 8 kg x 6
Barbell Upright Row
Super Set With
Seated Lateral Raise
90 seconds rest
35 kg x 10 / 8 kg x 10
37,5 kg x 8 / 9 kg x 8
40 kg x 6 / 10 kg x 6
Incline Rear Delt Raise
Super Set With
Cable Lateral Raise - Single Arm - Back
90 seconds rest
5 kg x 10 / 5 kg x 10
7 kg x 8 / 7,5 kg x 8
9 kg x 6 / 9 kg x 6
Mobility:
50 minutes RomWOD
Invalid Link Removed
Shoulder days are always fun! They are also the shortest workouts of the week so on those i do the Warrior Routine on RomWOD which are close to an hour long. RomWOD is a cross between yoga, stretching and meditation. So we do long holds in positions that stretch both muscles, tendons and joints. Today for instance we held a seated straddle for 10 minutes.
Because i do these every day, a focus PWO is also very nice because you can more easily zone out and just focus on your breathing and not as much on the pain you are in. Focus XT passed that test perfectly! Really enjoying it so far.
Warm Up:
5 minutes on a Cross Trainer
10 minutes foam rolling, mobility drills and activation exercises
Overhead Press
10 seconds rest
Snatch Grip Behind the Neck Press
10 seconds rest
Face Pulls
2 minutes rest
50 kg x 6 / 25 kg x 12 / 15 kg x 25
50 kg x 6 / 25 kg x 12 / 15 kg x 25
50 kg x 6 / 25 kg x 12 / 15 kg x 25
Seated Dumbbell Military Press
Super Set With
90* External Rotation
90 seconds rest
22 kg x 10 / 6 kg x 10
24 kg x 8 / 7 kg x 8
26 kg x 6 / 8 kg x 6
Barbell Upright Row
Super Set With
Seated Lateral Raise
90 seconds rest
35 kg x 10 / 8 kg x 10
37,5 kg x 8 / 9 kg x 8
40 kg x 6 / 10 kg x 6
Incline Rear Delt Raise
Super Set With
Cable Lateral Raise - Single Arm - Back
90 seconds rest
5 kg x 10 / 5 kg x 10
7 kg x 8 / 7,5 kg x 8
9 kg x 6 / 9 kg x 6
Mobility:
50 minutes RomWOD
Invalid Link Removed
Shoulder days are always fun! They are also the shortest workouts of the week so on those i do the Warrior Routine on RomWOD which are close to an hour long. RomWOD is a cross between yoga, stretching and meditation. So we do long holds in positions that stretch both muscles, tendons and joints. Today for instance we held a seated straddle for 10 minutes.
Because i do these every day, a focus PWO is also very nice because you can more easily zone out and just focus on your breathing and not as much on the pain you are in. Focus XT passed that test perfectly! Really enjoying it so far.
LeanEngineer
Legend
Nice man! Shoulder routine is definitely making those delts pop.
TheMrMuscle
Well-known member
Mail Bag
Invalid Link Removed
Ill be digesting and absorbing EVERYTHING with this stack.
Symbiont-GI
Invalid Link Removed
One of my passions is Gut Health and im a big PES fan, so ive been wanting to try this out for a while.
Luck has it I had to restock my GlycoPhase and the distributor had Symbiont-GI in stock as well!
ive been taken different Digestive Enzymes and Probiotics for a long while, so I have some experience. I also eat fermented food every day. I make my own Kefir that i eat once a day, use Kimchi with two of my daily meals and have sourdough bread for two meals as well.
I dont have any gut problems but I do think that having an optimal digestion is important for both by bodybuilding goals, but also when it comes to health.
I will be dosing this 1 caps with 3 of my daily meals:
- 1 cap with me pre workout meal
- 1 cap with my post workout meal
- 1 cap with my pre bed meal
GlycoPhase
Invalid Link Removed
I just had to restock on GlycoPhase as im loving the effect. Im almost done with my 2 first bottles and felt they benefited me enough to as i wanted to continue with them.
There are several school of thoughts surrounding using a GDA when being as lean as i am. From my experience, pushing as much nutrients as possible into the cells helps me recover faster. I do also feel a bit fuller during the day, but thats such a subjective feeling I cant really put that on any supplement.
I take 2 caps, twice a day:
- 2 caps with my pre workout meal
- 2 caps with my pre bed meal
The pre workout meal dosing i think gives me the extra benefit of a stronger pump. Especially since I mainly use the EY version of High Volume for my pump PWO and that doesnt contain any Agmatine (as its a novel food here and illegal to sell). So im glad some of the UK distributors dont care about that rule.
Invalid Link Removed
Ill be digesting and absorbing EVERYTHING with this stack.
Symbiont-GI
Invalid Link Removed
One of my passions is Gut Health and im a big PES fan, so ive been wanting to try this out for a while.
Luck has it I had to restock my GlycoPhase and the distributor had Symbiont-GI in stock as well!
ive been taken different Digestive Enzymes and Probiotics for a long while, so I have some experience. I also eat fermented food every day. I make my own Kefir that i eat once a day, use Kimchi with two of my daily meals and have sourdough bread for two meals as well.
I dont have any gut problems but I do think that having an optimal digestion is important for both by bodybuilding goals, but also when it comes to health.
I will be dosing this 1 caps with 3 of my daily meals:
- 1 cap with me pre workout meal
- 1 cap with my post workout meal
- 1 cap with my pre bed meal
GlycoPhase
Invalid Link Removed
I just had to restock on GlycoPhase as im loving the effect. Im almost done with my 2 first bottles and felt they benefited me enough to as i wanted to continue with them.
There are several school of thoughts surrounding using a GDA when being as lean as i am. From my experience, pushing as much nutrients as possible into the cells helps me recover faster. I do also feel a bit fuller during the day, but thats such a subjective feeling I cant really put that on any supplement.
I take 2 caps, twice a day:
- 2 caps with my pre workout meal
- 2 caps with my pre bed meal
The pre workout meal dosing i think gives me the extra benefit of a stronger pump. Especially since I mainly use the EY version of High Volume for my pump PWO and that doesnt contain any Agmatine (as its a novel food here and illegal to sell). So im glad some of the UK distributors dont care about that rule.
TheMrMuscle
Well-known member
Weekly Report 23.March - 29.March
Body Composition: (Weight and body fat measured on a FitBit Aria Scale every morning)
I have no clue what my weight was doing this week. I havent seen it peak like that in half a year! I did have some extra food the week before but nothing that should spike it that way. Sunday spike was because we went out to eat at an asian place.. again.. that stuff just doesnt sit right with me haha.
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I did notice some bloat sunday morning when i did my measurements. Which i think is the reason for the increases.
Neck: 37 cm (+-0)
Shoulders: 121 cm (+-0)
Chest: 102 cm (+-0)
Biceps: 38 cm (+-0)
Forearm: 30 cm (+-0)
Waist: 80 cm (+1 cm)
Hips: 86 cm (+1 cm)
Glutes: 93 cm (+-0)
Thigh: 56 cm (+-0)
Calf: 36 cm (+-0)
Diet: (Everything tracked in MyFitnessPal)
Saturday me and my fiance went on a date to a Asian place (yeah... you know what happens then to me...)
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Activity: (Caloric expenditure measured by my FitBit Blaze that I wear all day and night)
Incredible weeks of workout again. I feel kinda bad that my gym is still open when i see how it is in all other countries.
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Recovery: (Sleep measured with my Fitbit Blaze that I wear all day and night)
Sleep have been amazing this week. Ive fallen asleep the second i put my head on the pillow.
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Supplementation (Here i comment supplements im trying that arent part of my staple)
Cel Anabolic Effect Week 4:
This week is the first week where ive "felt" like something is going on. If this is how its going to be for the next 8 weeks then im even more excited. I just feel good! Which is saying alot with all the bullshit going on! My workouts are outstanding, recovery is improved, sleep is awesome. Yeah, bring on the gains.
Other added supplements this week:
Ive had a great week overall. A little flabbergasted over the high body weight and how it seemed to increase during the week. I dont think adding any of the above supplements had anything with it. But you never know? We will see how this upcoming week turns out. I will be taking a deload for a week now. Let my joints and CNS rest a bit. But ill still go for that mad pump!
Body Composition: (Weight and body fat measured on a FitBit Aria Scale every morning)
I have no clue what my weight was doing this week. I havent seen it peak like that in half a year! I did have some extra food the week before but nothing that should spike it that way. Sunday spike was because we went out to eat at an asian place.. again.. that stuff just doesnt sit right with me haha.
Invalid Link Removed
I did notice some bloat sunday morning when i did my measurements. Which i think is the reason for the increases.
Neck: 37 cm (+-0)
Shoulders: 121 cm (+-0)
Chest: 102 cm (+-0)
Biceps: 38 cm (+-0)
Forearm: 30 cm (+-0)
Waist: 80 cm (+1 cm)
Hips: 86 cm (+1 cm)
Glutes: 93 cm (+-0)
Thigh: 56 cm (+-0)
Calf: 36 cm (+-0)
Diet: (Everything tracked in MyFitnessPal)
Saturday me and my fiance went on a date to a Asian place (yeah... you know what happens then to me...)
Invalid Link Removed
Activity: (Caloric expenditure measured by my FitBit Blaze that I wear all day and night)
Incredible weeks of workout again. I feel kinda bad that my gym is still open when i see how it is in all other countries.
- Monday - Rest day (RomWOD at home)
- Tuesday - Back, Biceps, Core and RomWOD
- Wednesday - Shoulders and RomWOD
- Thursday -Legs and RomWOD
- Friday - Chest, Triceps and RomWOD
- Saturday - Back, Biceps, Core and RomWOD
- Sunday - Shoulders, Calves and RomWOD
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Recovery: (Sleep measured with my Fitbit Blaze that I wear all day and night)
Sleep have been amazing this week. Ive fallen asleep the second i put my head on the pillow.
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Supplementation (Here i comment supplements im trying that arent part of my staple)
Cel Anabolic Effect Week 4:
This week is the first week where ive "felt" like something is going on. If this is how its going to be for the next 8 weeks then im even more excited. I just feel good! Which is saying alot with all the bullshit going on! My workouts are outstanding, recovery is improved, sleep is awesome. Yeah, bring on the gains.
Other added supplements this week:
- SNS Immune Support XT - Just for overall health benefits. Dont think this will affect my gauge of how AE works.
- PES Symbiont-GI - Again for health and well being. Dont think this will affect my gauge of how AE works.
- SNS Focus XT - I love high focus PWOs and hadnt tried this before. One week in and im absolutely loving it. I stack it with PES High Volume most days and its a wicked combo.
Ive had a great week overall. A little flabbergasted over the high body weight and how it seemed to increase during the week. I dont think adding any of the above supplements had anything with it. But you never know? We will see how this upcoming week turns out. I will be taking a deload for a week now. Let my joints and CNS rest a bit. But ill still go for that mad pump!
TheMrMuscle
Well-known member
Glad to hear that you are enjoying Anabolic Effect. While some benefits are noticeable the first few weeks, most people report starting to notice a really nice benefit around week 4 that continues to get better for the remainder of the cycle
Yeah it will be fun to see where this ends up over the next 8 weeks!
TheMrMuscle
Well-known member
Haha thanks man! It’s a lifestyle I love and it makes me feel great so I just keep at it.
TheMrMuscle
Well-known member
Workout 03.April 2020
Warm Up:
5 minutes on a Cross Trainer
10 minutes foam rolling, mobility drills and activation exercises
Incline Bench Press
30 seconds rest
Chest Supported Row
90 seconds rest
39 kg x 15 / 60 kg x 15
42 kg x 15 / 65 kg x 12
Pull Ups
30 seconds rest
Machine Shoulder Press
120 seconds rest
12 / 50 kg x 15
12 / 50 kg x 15
Dumbbell Key Press
Super Set With
Seated Cable Row - Neutral Grip
Super Set With
Lateral Raise
Super Set With
Straight Arm Rope Pulldown
75 seconds rest
14 kg x 15 / 17,5 kg x 15 / 6 kg x 15 / 12,5 kg x 15
16 kg x 15 / 21,25 kg x 15 / 6 kg x 15 / 12,5 kg x 15
Mobility:
50 minutes RomWOD
Deload is almost over and its been a good week. I absolutely prefer to go hard, but my body always enjoys these weeks. BUT looking forward to next week and see how the programming evolves then.
Im still lucky when it comes to having a gym to work out in. Some might have read that Sweden is doing it completely opposite of most other countries and keeping the gyms open. Hopefully that wont come and bite us in the ass in the future.
Invalid Link Removed
Warm Up:
5 minutes on a Cross Trainer
10 minutes foam rolling, mobility drills and activation exercises
Incline Bench Press
30 seconds rest
Chest Supported Row
90 seconds rest
39 kg x 15 / 60 kg x 15
42 kg x 15 / 65 kg x 12
Pull Ups
30 seconds rest
Machine Shoulder Press
120 seconds rest
12 / 50 kg x 15
12 / 50 kg x 15
Dumbbell Key Press
Super Set With
Seated Cable Row - Neutral Grip
Super Set With
Lateral Raise
Super Set With
Straight Arm Rope Pulldown
75 seconds rest
14 kg x 15 / 17,5 kg x 15 / 6 kg x 15 / 12,5 kg x 15
16 kg x 15 / 21,25 kg x 15 / 6 kg x 15 / 12,5 kg x 15
Mobility:
50 minutes RomWOD
Deload is almost over and its been a good week. I absolutely prefer to go hard, but my body always enjoys these weeks. BUT looking forward to next week and see how the programming evolves then.
Im still lucky when it comes to having a gym to work out in. Some might have read that Sweden is doing it completely opposite of most other countries and keeping the gyms open. Hopefully that wont come and bite us in the ass in the future.
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TheMrMuscle
Well-known member
Weekly Report 30.March - 05.April
Body Composition: (Weight and body fat measured on a FitBit Aria Scale every morning)
Another week where the weight stayed high, im wondering if its the AE because the calories havent changed. We just have to see where this is heading!
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Same measurements as last week.
Neck: 37 cm (+-0)
Shoulders: 121 cm (+-0)
Chest: 102 cm (+-0)
Biceps: 38 cm (+-0)
Forearm: 30 cm (+-0)
Waist: 80 cm (+1 cm from start of AE)
Hips: 86 cm (+1 cm from start of AE)
Glutes: 93 cm (+-0)
Thigh: 56 cm (+-0)
Calf: 36 cm (+-0)
Diet: (Everything tracked in MyFitnessPal)
No extra calories this week.
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Activity: (Caloric expenditure measured by my FitBit Blaze that I wear all day and night)
Deload week this week, so the workouts was scaled back a bit. But still felt great!
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Recovery: (Sleep measured with my Fitbit Blaze that I wear all day and night)
Kept it over 7 hours this week as well!
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Supplementation (Here i comment supplements im trying that arent part of my staple)
Cel Anabolic Effect Week 5:
Not much to report here this week. Because of the deload the training wasnt taxing enough to require super recovery. I do feel nice and full all day. Hunger is starting to ramp up as well. But that might just be out of boredom as the days at work are really slow now with very few customers etc.
Weekly Overview:
Good week for recovery. Really looking forward to going hard again in the gym.
The weight staying almost 1kg over where its been stagnant for a while is baffling, especially since there are no changes in measurements. Will be fun to see where this goes.
Body Composition: (Weight and body fat measured on a FitBit Aria Scale every morning)
Another week where the weight stayed high, im wondering if its the AE because the calories havent changed. We just have to see where this is heading!
Invalid Link Removed
Same measurements as last week.
Neck: 37 cm (+-0)
Shoulders: 121 cm (+-0)
Chest: 102 cm (+-0)
Biceps: 38 cm (+-0)
Forearm: 30 cm (+-0)
Waist: 80 cm (+1 cm from start of AE)
Hips: 86 cm (+1 cm from start of AE)
Glutes: 93 cm (+-0)
Thigh: 56 cm (+-0)
Calf: 36 cm (+-0)
Diet: (Everything tracked in MyFitnessPal)
No extra calories this week.
Invalid Link Removed
Activity: (Caloric expenditure measured by my FitBit Blaze that I wear all day and night)
Deload week this week, so the workouts was scaled back a bit. But still felt great!
- Monday - Rest day (RomWOD at home)
- Tuesday - Chest, Back and RomWOD
- Wednesday - Legs and RomWOD
- Thursday -Core and RomWOD
- Friday - Chest, Back, Shoulders and RomWOD
- Saturday - Legs and RomWOD
- Sunday - Core, Triceps, Biceps and RomWOD
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Recovery: (Sleep measured with my Fitbit Blaze that I wear all day and night)
Kept it over 7 hours this week as well!
Invalid Link Removed
Supplementation (Here i comment supplements im trying that arent part of my staple)
Cel Anabolic Effect Week 5:
Not much to report here this week. Because of the deload the training wasnt taxing enough to require super recovery. I do feel nice and full all day. Hunger is starting to ramp up as well. But that might just be out of boredom as the days at work are really slow now with very few customers etc.
Weekly Overview:
Good week for recovery. Really looking forward to going hard again in the gym.
The weight staying almost 1kg over where its been stagnant for a while is baffling, especially since there are no changes in measurements. Will be fun to see where this goes.
TheMrMuscle
Well-known member
Whats in my backpack?
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Every morning when i leave home i stay out for around 12 hours. I hit the gym, then go directly to work. Because of this i have to bring with me an entire day worth of food. What you see is what i prepare and bring every day. Lets break it down!
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Every morning when i leave home i stay out for around 12 hours. I hit the gym, then go directly to work. Because of this i have to bring with me an entire day worth of food. What you see is what i prepare and bring every day. Lets break it down!
- Superman shaker contains my Pre Workout (1 scoop SNS Foxus XT, 2 Scoops PES High Volume, 1/4 teaspoon salt)
- Big shaker in the back is for my intra workout (40g HBCD, 20g EAA)
- Power tower contains my creatine (Redcon1 Tango + 1/4 teaspoon salt) and my other supps i take during the day (2 caps CEL Anabolic Effect, 1 cap PES Symbiont-GI)
- Thermos to the right has my post workout meal (50g white rice, 15g honey, 1 scoop PES SELECT and cinnamon)
- Red box contains 1 whole orange and 1 raw carrot
- Black bag contains Meal 2, my overnight oats (50g oats, 3 eggs, 150g Quark, 50g Blueberries, 50g Strawberries)
- Thermoses on the left contains meal 3 (150g Salmon, 100g white potatoes, 250g vegetables, 50g kimchi, 50g Bone Broth) and meal 4 (150g ground beef, 100g sweet potatoe, 250g vegetables, 50g kimchi, 50g bone broth) also known as monster mash!
- Big shaker in the back is for my intra workout (40g HBCD, 20g EAA)
- Power tower contains my creatine (Redcon1 Tango + 1/4 teaspoon salt) and my other supps i take during the day (2 caps CEL Anabolic Effect, 1 cap PES Symbiont-GI)
- Thermos to the right has my post workout meal (50g white rice, 15g honey, 1 scoop PES SELECT and cinnamon)
- Red box contains 1 whole orange and 1 raw carrot
- Black bag contains Meal 2, my overnight oats (50g oats, 3 eggs, 150g Quark, 50g Blueberries, 50g Strawberries)
- Thermoses on the left contains meal 3 (150g Salmon, 100g white potatoes, 250g vegetables, 50g kimchi, 50g Bone Broth) and meal 4 (150g ground beef, 100g sweet potatoe, 250g vegetables, 50g kimchi, 50g bone broth) also known as monster mash!
Last edited:
TheMrMuscle
Well-known member
Thank you brother. What can i say, I just love this stuff. I go to bed in the evening looking forward to getting up at 05.00am to get to the gym!
TheMrMuscle
Well-known member
Workout 11.April 2020
Warm Up:
5 minutes on a Cross Trainer
10 minutes foam rolling, mobility drills and activation exercises
Box Squat
2 minutes rest
58,5 kg x 12
63 kg x 10
67,5 kg x 8
Barbell Romanian Deadlift - Single Leg
Super Set With
3 Way Dumbbell Lunge
2 minutes rest
20 kg x 10 / 15 kg x 3
25 kg x 8 / 15 kg x 3
30 kg x 8 / 15 kg x 3
Hack Squat
Super Set With
Single Leg Hamstring Curl
90 seconds rest
20 kg x 15 / 15 kg x 10
30 kg x 12 / 17,5 kg x 10
40 kg x 10 / 20 kg x 10
Leg Extension
Super Set With
Seated Calf Raises
90 seconds rest
54 kg x 15 / 20 kg x 10
61 kg x 12 / 25 kg x 10
68 kg x 10 / 30 kg x 10
Hack Squat Calf Raise
90 seconds rest
0 kg x 12
5 kg x 10
10 kg x 8
Reverse V-Ups
Super Set With
Plank Extension
Super Set With
Russian Twist
No rest
10 / 10 / 10 kg x 20
10 / 10 / 10 kg x 20
10 / 10 / 10 kg x 20
Mobility:
20 minutes RomWOD
Great way to start off the weekend! Great leg workout before work today.
Strength is coming along nicely and I can now do all exercises with no pain in my achilles, which is SUCH a blessing.
Hopefully ill be able to put on some quality size in my legs moving forward.
Invalid Link Removed
Warm Up:
5 minutes on a Cross Trainer
10 minutes foam rolling, mobility drills and activation exercises
Box Squat
2 minutes rest
58,5 kg x 12
63 kg x 10
67,5 kg x 8
Barbell Romanian Deadlift - Single Leg
Super Set With
3 Way Dumbbell Lunge
2 minutes rest
20 kg x 10 / 15 kg x 3
25 kg x 8 / 15 kg x 3
30 kg x 8 / 15 kg x 3
Hack Squat
Super Set With
Single Leg Hamstring Curl
90 seconds rest
20 kg x 15 / 15 kg x 10
30 kg x 12 / 17,5 kg x 10
40 kg x 10 / 20 kg x 10
Leg Extension
Super Set With
Seated Calf Raises
90 seconds rest
54 kg x 15 / 20 kg x 10
61 kg x 12 / 25 kg x 10
68 kg x 10 / 30 kg x 10
Hack Squat Calf Raise
90 seconds rest
0 kg x 12
5 kg x 10
10 kg x 8
Reverse V-Ups
Super Set With
Plank Extension
Super Set With
Russian Twist
No rest
10 / 10 / 10 kg x 20
10 / 10 / 10 kg x 20
10 / 10 / 10 kg x 20
Mobility:
20 minutes RomWOD
Great way to start off the weekend! Great leg workout before work today.
Strength is coming along nicely and I can now do all exercises with no pain in my achilles, which is SUCH a blessing.
Hopefully ill be able to put on some quality size in my legs moving forward.
Invalid Link Removed
TheMrMuscle
Well-known member
Weekly Report 06.April - 12.April
Body Composition: (Weight and body fat measured on a FitBit Aria Scale every morning)
Weight keeps climbing! I did have a bunch of extra food on saturday and sunday so that factors into it.
Invalid Link Removed
Same measurements as last week.
Neck: 37 cm (+-0)
Shoulders: 121 cm (+-0)
Chest: 102 cm (+-0)
Biceps: 38 cm (+-0)
Forearm: 30 cm (+-0)
Waist: 80 cm (+1 cm from start of AE)
Hips: 86 cm (+1 cm from start of AE)
Glutes: 93 cm (+-0)
Thigh: 56 cm (+-0)
Calf: 36 cm (+-0)
Diet: (Everything tracked in MyFitnessPal)
Saturday we were at my in laws and had easter dinner. So i had a bunch of pork chops, potatoes, vegetables, fruit etc. But I also had a bunch of dessert so ice cream and ice cream cheesecake! Sunday me and my fiance went out to eat and i got a badass roastbeef salad. Later I made a home made pizza that ended in tragedy (but i ate it all) and finished the evening off with a couple of pints of ice cream haha. If nothing else the workouts this upcoming week should be sick!
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Activity: (Caloric expenditure measured by my FitBit Blaze that I wear all day and night)
First week back after deload and my shoulders got SUPER sore. I have no idea why.
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Recovery: (Sleep measured with my Fitbit Blaze that I wear all day and night)
Kept it over 7 hours this week as well!
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Supplementation (Here i comment supplements im trying that arent part of my staple)
Cel Anabolic Effect Week 6:
Not much new to report on the AE run. Im hoping for a little bump in strength over the next 6 weeks. Im injury free and feeling great so it should be possible!
Weekly Overview:
I had a yet another good week. Im lucky that the gyms seems to be staying open here so I get my 2 hours in every day. It is good for both body and soul. I didnt plan on eating as much as i did this weekend, but it was easter and ive been feeling hungry for a while. So i just let it rip and we will see how that impacts stuff.
Body Composition: (Weight and body fat measured on a FitBit Aria Scale every morning)
Weight keeps climbing! I did have a bunch of extra food on saturday and sunday so that factors into it.
Invalid Link Removed
Same measurements as last week.
Neck: 37 cm (+-0)
Shoulders: 121 cm (+-0)
Chest: 102 cm (+-0)
Biceps: 38 cm (+-0)
Forearm: 30 cm (+-0)
Waist: 80 cm (+1 cm from start of AE)
Hips: 86 cm (+1 cm from start of AE)
Glutes: 93 cm (+-0)
Thigh: 56 cm (+-0)
Calf: 36 cm (+-0)
Diet: (Everything tracked in MyFitnessPal)
Saturday we were at my in laws and had easter dinner. So i had a bunch of pork chops, potatoes, vegetables, fruit etc. But I also had a bunch of dessert so ice cream and ice cream cheesecake! Sunday me and my fiance went out to eat and i got a badass roastbeef salad. Later I made a home made pizza that ended in tragedy (but i ate it all) and finished the evening off with a couple of pints of ice cream haha. If nothing else the workouts this upcoming week should be sick!
Invalid Link Removed
Activity: (Caloric expenditure measured by my FitBit Blaze that I wear all day and night)
First week back after deload and my shoulders got SUPER sore. I have no idea why.
- Monday - Rest day (RomWOD at home)
- Tuesday - Legs and RomWOD
- Wednesday - Chest, Triceps and RomWOD
- Thursday -Back, Biceps, Core and RomWOD
- Friday - Shoulders and RomWOD
- Saturday - Legs, Core and RomWOD
- Sunday - Chest, Triceps and RomWOD
Invalid Link Removed
Recovery: (Sleep measured with my Fitbit Blaze that I wear all day and night)
Kept it over 7 hours this week as well!
Invalid Link Removed
Supplementation (Here i comment supplements im trying that arent part of my staple)
Cel Anabolic Effect Week 6:
Not much new to report on the AE run. Im hoping for a little bump in strength over the next 6 weeks. Im injury free and feeling great so it should be possible!
Weekly Overview:
I had a yet another good week. Im lucky that the gyms seems to be staying open here so I get my 2 hours in every day. It is good for both body and soul. I didnt plan on eating as much as i did this weekend, but it was easter and ive been feeling hungry for a while. So i just let it rip and we will see how that impacts stuff.
TheMrMuscle
Well-known member
Workout 17.April 2020
Warm Up:
10 minutes on a Cross Trainer
10 minutes foam rolling, mobility drills and activation exercises
Bench Press
2 minutes rest
84 kg x 6
89 kg x 4
94 kg x 2
97 kg x 2
81 kg x 7
Incline Dumbbell Bench Key Press
2 minutes rest
22 kg x 10
24 kg x 8
26 kg x 6
26 kg x 6
Machine Incline Chest Press
90 seconds rest
32,5 kg x 10
37,5 kg x 8
40 kg x 6
Cable Chest Fly
90 seconds rest
10 kg x 12
12,5 kg x 10
15 kg x 8
Barbell Skull Crushers
90 seconds rest
36 kg x 10
38,5 kg 8
41 kg x 6
Dumbbell Overhead Triceps Extension - Single Arm
Super Set With
Standing Dips
90 seconds rest
8 kg x 10 / 47 kg x 10
10 kg x 8 / 54 kg x 8
12 kg x 6 / 61 kg x 6
Bent Over Rope Pushdowns - Fascial Pump Training
30 seconds rest
13 kg x 12
13 kg x 12
13 kg x 12
13 kg x 12
13 kg x 12
13 kg x 12
13 kg x 12
13 kg x 12
Mobility:
20 minutes RomWOD
BOY what a workout. Big strength jumps from the last time i did this workout (8 days ago). Pump, energy and everything felt amazing. Last week i struggled on 1 rep on 94,5kg on the bench press, today i got 2 solid reps on 97kg. That felt great!
Oh and i got my swole on real well also!
Invalid Link Removed
Warm Up:
10 minutes on a Cross Trainer
10 minutes foam rolling, mobility drills and activation exercises
Bench Press
2 minutes rest
84 kg x 6
89 kg x 4
94 kg x 2
97 kg x 2
81 kg x 7
Incline Dumbbell Bench Key Press
2 minutes rest
22 kg x 10
24 kg x 8
26 kg x 6
26 kg x 6
Machine Incline Chest Press
90 seconds rest
32,5 kg x 10
37,5 kg x 8
40 kg x 6
Cable Chest Fly
90 seconds rest
10 kg x 12
12,5 kg x 10
15 kg x 8
Barbell Skull Crushers
90 seconds rest
36 kg x 10
38,5 kg 8
41 kg x 6
Dumbbell Overhead Triceps Extension - Single Arm
Super Set With
Standing Dips
90 seconds rest
8 kg x 10 / 47 kg x 10
10 kg x 8 / 54 kg x 8
12 kg x 6 / 61 kg x 6
Bent Over Rope Pushdowns - Fascial Pump Training
30 seconds rest
13 kg x 12
13 kg x 12
13 kg x 12
13 kg x 12
13 kg x 12
13 kg x 12
13 kg x 12
13 kg x 12
Mobility:
20 minutes RomWOD
BOY what a workout. Big strength jumps from the last time i did this workout (8 days ago). Pump, energy and everything felt amazing. Last week i struggled on 1 rep on 94,5kg on the bench press, today i got 2 solid reps on 97kg. That felt great!
Oh and i got my swole on real well also!
Invalid Link Removed
TheMrMuscle
Well-known member
Weekly Report 13.April - 19.April
Body Composition: (Weight and body fat measured on a FitBit Aria Scale every morning)
Ok so the weight is getting crazy! I did change my creatine supplement a couple of weeks ago from a pure Creapure to Redcon1 TANGO and im thinking that has some **** in it that makes me hold water.
Invalid Link Removed
Same measurements as last week.
Neck: 37 cm (+-0)
Shoulders: 121 cm (+-0)
Chest: 102 cm (+-0)
Biceps: 38 cm (+-0)
Forearm: 30 cm (+-0)
Waist: 80 cm (+1 cm from start of AE)
Hips: 86 cm (+1 cm from start of AE)
Glutes: 93 cm (+-0)
Thigh: 56 cm (+-0)
Calf: 36 cm (+-0)
Diet: (Everything tracked in MyFitnessPal)
On Sunday i made a homemade pizza that this time turned out awesome. Finished off the weekend with some ice cream as well. But didnt go much over my calorie goal!
Invalid Link Removed
Activity: (Caloric expenditure measured by my FitBit Blaze that I wear all day and night)
GREAT workout week, felt strong and full of energy.
Invalid Link Removed
Recovery: (Sleep measured with my Fitbit Blaze that I wear all day and night)
Keeping the sleep amount pretty stable!
Invalid Link Removed
Supplementation (Here i comment supplements im trying that arent part of my staple)
Cel Anabolic Effect Week 7:
This week I had some great strength increases in the gym! Hopefully this is from the AE. I am thinking that i might wanna increase my run by 1 bottle. I havent seen anything about that being a negative, but maybe some of the CEL guys can chime in?
Weekly Overview:
Yeah boy this was a GREAT week no doubt. Training was awesome, recovery was awesome, food was awesome. I still get to train and go to work, the sun even came out a couple of days. More weeks like this please!
Body Composition: (Weight and body fat measured on a FitBit Aria Scale every morning)
Ok so the weight is getting crazy! I did change my creatine supplement a couple of weeks ago from a pure Creapure to Redcon1 TANGO and im thinking that has some **** in it that makes me hold water.
Invalid Link Removed
Same measurements as last week.
Neck: 37 cm (+-0)
Shoulders: 121 cm (+-0)
Chest: 102 cm (+-0)
Biceps: 38 cm (+-0)
Forearm: 30 cm (+-0)
Waist: 80 cm (+1 cm from start of AE)
Hips: 86 cm (+1 cm from start of AE)
Glutes: 93 cm (+-0)
Thigh: 56 cm (+-0)
Calf: 36 cm (+-0)
Diet: (Everything tracked in MyFitnessPal)
On Sunday i made a homemade pizza that this time turned out awesome. Finished off the weekend with some ice cream as well. But didnt go much over my calorie goal!
Invalid Link Removed
Activity: (Caloric expenditure measured by my FitBit Blaze that I wear all day and night)
GREAT workout week, felt strong and full of energy.
- Monday - Back, Biceps, Core and RomWOD
- Tuesday - Shoulders and RomWOD
- Wednesday - Rest (RomWOD at home)
- Thursday - Legs and RomWOD
- Friday - Chest, Triceps and RomWOD
- Saturday - Back, Biceps, Core and RomWOD
- Sunday - Shoulders and RomWOD
Invalid Link Removed
Recovery: (Sleep measured with my Fitbit Blaze that I wear all day and night)
Keeping the sleep amount pretty stable!
Invalid Link Removed
Supplementation (Here i comment supplements im trying that arent part of my staple)
Cel Anabolic Effect Week 7:
This week I had some great strength increases in the gym! Hopefully this is from the AE. I am thinking that i might wanna increase my run by 1 bottle. I havent seen anything about that being a negative, but maybe some of the CEL guys can chime in?
Weekly Overview:
Yeah boy this was a GREAT week no doubt. Training was awesome, recovery was awesome, food was awesome. I still get to train and go to work, the sun even came out a couple of days. More weeks like this please!
Last edited:
aaronuconn
Well-known member
Yeah, I need to pick up another two bottles. Just finished my first, heading on to my second. I think 16 weeks sounds good to me
TheMrMuscle
Well-known member
Workout 26.April 2020
Warm Up:
10 minutes on a Cross Trainer
10 minutes foam rolling, mobility drills and activation exercises
Bench Press
2 minutes rest
84 kg x 6
89 kg x 4
94,5 kg x 2
100 kg x 2
94,5 kg x 3
86,5 kg x 6
Incline Dumbbell Bench Key Press
2 minutes rest
24 kg x 8
24 kg x 8
26 kg x 6
26 kg x 6
Machine Incline Chest Press
90 seconds rest
65 kg x 8
70 kg x 8
75 kg x 6
75 kg x 6
Cable Chest Fly
90 seconds rest
10 kg x 12
12,5 kg x 10
12,5 kg x 10
Barbell Skull Crushers
90 seconds rest
37,5 kg x 10
40 kg 8
42,5 kg x 6
Dumbbell Overhead Triceps Extension - Single Arm
Super Set With
Standing Dips
90 seconds rest
8 kg x 10 / 49,5 kg x 10
10 kg x 8 / 56,5 kg x 8
12 kg x 6 / 61 kg x 6
Bent Over Rope Pushdowns - Fascial Pump Training
30 seconds rest
15 kg x 12
15 kg x 12
15 kg x 12
15 kg x 12
15 kg x 12
15 kg x 12
15 kg x 12
15 kg x 12
Mobility:
20 minutes RomWOD
Amazing workout! Because it was a sunday and my fiance had to work i got 2 meals in me before the workout where i usually go after 1. It made a world of difference when it comes to how I feel during the workout. Energy is always good, but mood and just sense of well being is so elevated.
Loaded 100kg on the bench press for the first time in ages and managed 2 reps (which was what my programming told me to hit) which is amazing when you think i struggled on 2 reps on 94,5kg 16 days ago.
Pump was also ridiculous!
Invalid Link RemovedInvalid Link Removed
Warm Up:
10 minutes on a Cross Trainer
10 minutes foam rolling, mobility drills and activation exercises
Bench Press
2 minutes rest
84 kg x 6
89 kg x 4
94,5 kg x 2
100 kg x 2
94,5 kg x 3
86,5 kg x 6
Incline Dumbbell Bench Key Press
2 minutes rest
24 kg x 8
24 kg x 8
26 kg x 6
26 kg x 6
Machine Incline Chest Press
90 seconds rest
65 kg x 8
70 kg x 8
75 kg x 6
75 kg x 6
Cable Chest Fly
90 seconds rest
10 kg x 12
12,5 kg x 10
12,5 kg x 10
Barbell Skull Crushers
90 seconds rest
37,5 kg x 10
40 kg 8
42,5 kg x 6
Dumbbell Overhead Triceps Extension - Single Arm
Super Set With
Standing Dips
90 seconds rest
8 kg x 10 / 49,5 kg x 10
10 kg x 8 / 56,5 kg x 8
12 kg x 6 / 61 kg x 6
Bent Over Rope Pushdowns - Fascial Pump Training
30 seconds rest
15 kg x 12
15 kg x 12
15 kg x 12
15 kg x 12
15 kg x 12
15 kg x 12
15 kg x 12
15 kg x 12
Mobility:
20 minutes RomWOD
Amazing workout! Because it was a sunday and my fiance had to work i got 2 meals in me before the workout where i usually go after 1. It made a world of difference when it comes to how I feel during the workout. Energy is always good, but mood and just sense of well being is so elevated.
Loaded 100kg on the bench press for the first time in ages and managed 2 reps (which was what my programming told me to hit) which is amazing when you think i struggled on 2 reps on 94,5kg 16 days ago.
Pump was also ridiculous!
Invalid Link RemovedInvalid Link Removed
aaronuconn
Well-known member
I wasn’t aware of what a key press was - that’s an interesting movement for sure. Watched a couple videos of people doing it on a decline bench
TheMrMuscle
Well-known member
Yeah i really enjoy the feeling of that exercise. It gives a great stretch in the bottom and if you really squeeze it out on top the contraction is amazing as well.
TheMrMuscle
Well-known member
Weekly Report 20.April - 26.April
Body Composition: (Weight and body fat measured on a FitBit Aria Scale every morning)
Weight is slowly dropping back to where i would expect it to be. But im riding this wave out, im not changing anything and then we will see where we end up!
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Same measurements as last week.
Neck: 37 cm (+-0)
Shoulders: 121 cm (+-0)
Chest: 102 cm (+-0)
Biceps: 38 cm (+-0)
Forearm: 30 cm (+-0)
Waist: 80 cm (+1 cm from start of AE)
Hips: 86 cm (+1 cm from start of AE)
Glutes: 93 cm (+-0)
Thigh: 56 cm (+-0)
Calf: 36 cm (+-0)
Diet: (Everything tracked in MyFitnessPal)
Sundays are the only day of the week when I dont work. So I always spend it with my family and for some reason that always means an extra meal or two lately haha. Im good with that though!
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Activity: (Caloric expenditure measured by my FitBit Blaze that I wear all day and night)
Man I hope this feeling during my workouts keeps up. I just feel amazing!
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Recovery: (Sleep measured with my Fitbit Blaze that I wear all day and night)
Another bump up on the sleep, im liking it!
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Supplementation (Here i comment supplements im trying that arent part of my staple)
Cel Anabolic Effect Week 8:
So this has been yet another amazing week of workouts. I feel stronger and have a ton of energy. I have decided to extend my run to 16 weeks and will work on getting another bottle shipped to me.
Weekly Overview:
Had a great week compliant wise. Sure i ate a bunch extra on sunday but i probably needed the fuel!
Body Composition: (Weight and body fat measured on a FitBit Aria Scale every morning)
Weight is slowly dropping back to where i would expect it to be. But im riding this wave out, im not changing anything and then we will see where we end up!
Invalid Link Removed
Same measurements as last week.
Neck: 37 cm (+-0)
Shoulders: 121 cm (+-0)
Chest: 102 cm (+-0)
Biceps: 38 cm (+-0)
Forearm: 30 cm (+-0)
Waist: 80 cm (+1 cm from start of AE)
Hips: 86 cm (+1 cm from start of AE)
Glutes: 93 cm (+-0)
Thigh: 56 cm (+-0)
Calf: 36 cm (+-0)
Diet: (Everything tracked in MyFitnessPal)
Sundays are the only day of the week when I dont work. So I always spend it with my family and for some reason that always means an extra meal or two lately haha. Im good with that though!
Invalid Link Removed
Activity: (Caloric expenditure measured by my FitBit Blaze that I wear all day and night)
Man I hope this feeling during my workouts keeps up. I just feel amazing!
- Monday - Rest (RomWOD at home)
- Tuesday - Legs, Core and RomWOD
- Wednesday - Chest, Triceps and RomWOD
- Thursday - Back, Biceps, Core and RomWOD
- Friday - Shoulders and RomWOD
- Saturday - Legs and RomWOD
- Sunday - Chest, Triceps and RomWOD
Invalid Link Removed
Recovery: (Sleep measured with my Fitbit Blaze that I wear all day and night)
Another bump up on the sleep, im liking it!
Invalid Link Removed
Supplementation (Here i comment supplements im trying that arent part of my staple)
Cel Anabolic Effect Week 8:
So this has been yet another amazing week of workouts. I feel stronger and have a ton of energy. I have decided to extend my run to 16 weeks and will work on getting another bottle shipped to me.
Weekly Overview:
Had a great week compliant wise. Sure i ate a bunch extra on sunday but i probably needed the fuel!
aaronuconn
Well-known member
Looking forward to the next 8 weeks!
TheMrMuscle
Well-known member
sns8778
Board Sponsor
Hopefully it will get even better. A lot of people report the results with it getting better as time goes on so that's what I would expect.
TheMrMuscle
Well-known member
I like the sounds of that!!
TheMrMuscle
Well-known member
Weekly Report 27.April - 03.May
Body Composition: (Weight and body fat measured on a FitBit Aria Scale every morning)
Weight is bouncing all over the place still and the scale is increasing the body fat percentage as I go haha. But im still as lean as ever so lets keep this gain train running!
Invalid Link Removed
Same measurements as last week.
Neck: 37 cm (+-0)
Shoulders: 121 cm (+-0)
Chest: 102 cm (+-0)
Biceps: 38 cm (+-0)
Forearm: 30 cm (+-0)
Waist: 80 cm (+1 cm from start of AE)
Hips: 86 cm (+1 cm from start of AE)
Glutes: 93 cm (+-0)
Thigh: 56 cm (+-0)
Calf: 36 cm (+-0)
Diet: (Everything tracked in MyFitnessPal)
Saturday I had some pizza and candy with my family and on Sunday we had some waffles and ice cream. But I just switched some of my meals out and the calories stayed pretty much on target.
Invalid Link Removed
Activity: (Caloric expenditure measured by my FitBit Blaze that I wear all day and night)
Another week of excellent workouts!
Invalid Link Removed
Recovery: (Sleep measured with my Fitbit Blaze that I wear all day and night)
Good solid week of sleeping again!
Invalid Link Removed
Supplementation (Here i comment supplements im trying that arent part of my staple)
Cel Anabolic Effect Week 9:
This product really shines when using it for a longer period. So im glad im getting another bottle. Energy is great and even my strength is getting a boost!
Weekly Overview:
I felt great all week and recovered awesomely between workouts.
This upcoming week i have 1RM tests on several lifts, very excited to see if I manage to increase some of my lifts.
Body Composition: (Weight and body fat measured on a FitBit Aria Scale every morning)
Weight is bouncing all over the place still and the scale is increasing the body fat percentage as I go haha. But im still as lean as ever so lets keep this gain train running!
Invalid Link Removed
Same measurements as last week.
Neck: 37 cm (+-0)
Shoulders: 121 cm (+-0)
Chest: 102 cm (+-0)
Biceps: 38 cm (+-0)
Forearm: 30 cm (+-0)
Waist: 80 cm (+1 cm from start of AE)
Hips: 86 cm (+1 cm from start of AE)
Glutes: 93 cm (+-0)
Thigh: 56 cm (+-0)
Calf: 36 cm (+-0)
Diet: (Everything tracked in MyFitnessPal)
Saturday I had some pizza and candy with my family and on Sunday we had some waffles and ice cream. But I just switched some of my meals out and the calories stayed pretty much on target.
Invalid Link Removed
Activity: (Caloric expenditure measured by my FitBit Blaze that I wear all day and night)
Another week of excellent workouts!
- Monday - Rest (RomWOD at home)
- Tuesday - Back, Biceps, Core and RomWOD
- Wednesday - Shoulders and RomWOD
- Thursday - Legs and RomWOD
- Friday - Chest, Triceps and RomWOD
- Saturday - Back, Biceps and RomWOD
- Sunday - Shoulders, Calves and RomWOD
Invalid Link Removed
Recovery: (Sleep measured with my Fitbit Blaze that I wear all day and night)
Good solid week of sleeping again!
Invalid Link Removed
Supplementation (Here i comment supplements im trying that arent part of my staple)
Cel Anabolic Effect Week 9:
This product really shines when using it for a longer period. So im glad im getting another bottle. Energy is great and even my strength is getting a boost!
Weekly Overview:
I felt great all week and recovered awesomely between workouts.
This upcoming week i have 1RM tests on several lifts, very excited to see if I manage to increase some of my lifts.
aaronuconn
Well-known member
Excited to see how your 1RM has progressed! I haven’t tested out a 1RM in a long time, but all my lifts are progressing significantly in these last couple of weeks with AE.
TheMrMuscle
Well-known member
Yeah i dont do 1RM tests much, but i get my programming from FitnessCulture.com and its percentages based from our 1RM. So we need to do retests now and then to update it.
TheMrMuscle
Well-known member
Workout 05.May 2020
Warm Up:
10 minutes on a Cross Trainer
10 minutes foam rolling, mobility drills and activation exercises
Bench Press 1RM Test
3 minutes rest
42 kg x 10
47 kg x 8
58 kg x 6
68 kg x 4
79 kg x 3
84 kg x 2
89 kg x 2
94 kg x 1
100 kg x 1
107 kg x 1 - NEW 1RM
110 kg x 1 - NEW 1RM
Chin Up 1RM Test
3 minutes rest
0 kg x 8
15 kg x 4
30 kg x 1
45 kg x 1 - NEW 1RM
Bent Over Double Dumbbell Row
Super Set With
Incline Dumbbell Bench Key Press
Super Set With
Dumbbell Shrugs
90 seconds rest
22 kg x 10 / 22 kg x 10 / 22 kg x 10
24 kg x 8 / 24 kg x 8 / 24 kg x 8
26 kg x 6 / 26 kg x 6 / 26 kg x 6
Machine Decline Chest Press
Super Set With
Wide Grip Lat Pulldown
90 seconds rest
42,5 kg x 10 / 33,5 kg x 10
50 kg x 8 / 38,5 kg x 8
57,5 kg x 6 / 43,5 kg x 6
Cool Down:
10 minutes on a Cross Trainer
Mobility:
20 minutes RomWOD
So today was MAX DAY for Bench Press and Chin Up and it went amazingly! I filmed the top sets so lets take a look.
Im NOT a max lift kind of person so my technique goes to **** pretty fast i see. So dont roast me too much!
Invalid Link Removed
This was the last warm up set and it felt really good. I see i to start to lift my butt off the bench but the lift felt under control.
Invalid Link Removed
Old PB var 105kgs and here we see a 107kg lift. I went pretty smooth but again my ass starts leaving the bench.
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So with the last lift feeling so good i went for 110kg and again, pushed it fairly easy. But yeah, my ass went out to space on that one. But im still very happy!
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This is the last warm up on the Chin Up with +30kgs. It went REALLY smooth and felt great.
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+45kgs would be a PB of 3kgs. I almost got it, but i didnt quite get my chin all the way over the bar. But i have definitely gained some strength the last couple of months!
Warm Up:
10 minutes on a Cross Trainer
10 minutes foam rolling, mobility drills and activation exercises
Bench Press 1RM Test
3 minutes rest
42 kg x 10
47 kg x 8
58 kg x 6
68 kg x 4
79 kg x 3
84 kg x 2
89 kg x 2
94 kg x 1
100 kg x 1
107 kg x 1 - NEW 1RM
110 kg x 1 - NEW 1RM
Chin Up 1RM Test
3 minutes rest
0 kg x 8
15 kg x 4
30 kg x 1
45 kg x 1 - NEW 1RM
Bent Over Double Dumbbell Row
Super Set With
Incline Dumbbell Bench Key Press
Super Set With
Dumbbell Shrugs
90 seconds rest
22 kg x 10 / 22 kg x 10 / 22 kg x 10
24 kg x 8 / 24 kg x 8 / 24 kg x 8
26 kg x 6 / 26 kg x 6 / 26 kg x 6
Machine Decline Chest Press
Super Set With
Wide Grip Lat Pulldown
90 seconds rest
42,5 kg x 10 / 33,5 kg x 10
50 kg x 8 / 38,5 kg x 8
57,5 kg x 6 / 43,5 kg x 6
Cool Down:
10 minutes on a Cross Trainer
Mobility:
20 minutes RomWOD
So today was MAX DAY for Bench Press and Chin Up and it went amazingly! I filmed the top sets so lets take a look.
Im NOT a max lift kind of person so my technique goes to **** pretty fast i see. So dont roast me too much!
Invalid Link Removed
This was the last warm up set and it felt really good. I see i to start to lift my butt off the bench but the lift felt under control.
Invalid Link Removed
Old PB var 105kgs and here we see a 107kg lift. I went pretty smooth but again my ass starts leaving the bench.
Invalid Link Removed
So with the last lift feeling so good i went for 110kg and again, pushed it fairly easy. But yeah, my ass went out to space on that one. But im still very happy!
Invalid Link Removed
This is the last warm up on the Chin Up with +30kgs. It went REALLY smooth and felt great.
Invalid Link Removed
+45kgs would be a PB of 3kgs. I almost got it, but i didnt quite get my chin all the way over the bar. But i have definitely gained some strength the last couple of months!
Last edited:
aaronuconn
Well-known member
I don’t know much about YouTube video permissions, but I they’re locked/not-viewable from my side. Do you have to make the videos public or something along those lines?
TheMrMuscle
Well-known member
Thanks for letting me know. Youtube was acting up and lots of people had that problem. Should be fixed now!
aaronuconn
Well-known member
110kg looked smooth! Nice lift
TheMrMuscle
Well-known member
Thanks man! It felt good to get that up.
LeanEngineer
Legend
Nice PRs on your last workout!
TheMrMuscle
Well-known member
Workout 06.May 2020
Warm Up:
10 minutes on a Cross Trainer
10 minutes foam rolling, mobility drills and activation exercises
Deadlift 1RM Test
3 minutes rest
50 kg x 10
55 kg x 8
65 kg x 6
80 kg x 4
90 kg x 3
96 kg x 2
102 kg x 2
108 kg x 1
114 kg x 1
125 kg x 1 - NEW 1RM
130 kg x 1 - NEW 1RM
Cossack Squat
Super Set With
Glute Ham Raise
2 minutes rest
5 kg x 6 / 6
5 kg x 6 / 6
5 kg x 6 / 6
Reverse Hyper
Super Set With
TKE
Super Set With
Single Leg Calf Raise
90 seconds rest
10 kg x 10 / 10 / 10
10 kg x 10 / 10 / 10
10 kg x 10 / 10 / 10
Seated Calf Raise
90 seconds rest
30 kg x 10
30 kg x 10
30 kg x 10
Cool Down:
10 minutes on a Cross Trainer
Mobility:
20 minutes RomWOD
So another 1RM day done. Those who has followed this log know that i had 2 years with heel tendon and achilles tendon inflammation that really put a damper on my leg training. I didnt do any that put strain on my foot, so basically i just did machines for 2 years. I couldnt put much weight on so i did alo of occlusion training to maintain the size as best as i could. It worked pretty well for quads and glutes, but my calves almost dissapeared.
So now that im injury free ive been taking it REALLY slow with adding weights to the lifts. So my PB on deadlift is way under where it once was, but im getting stronger! Last 1RM test i had i stopped at 120kgs, this time i got 130kgs. It did look more than a SLDL than a Deadlift, but i got it up!
Invalid Link Removed
This was the last warm up set, felt pretty good so i decided to increase to 125kg.
Invalid Link Removed
125kg went up pretty easily although my hamstrings did take much of the work.
Invalid Link Removed
Very happy with hitting 130kg. But i could feel that my body wasnt used to this kinda weight. Knees and ankles were popping like crazy. But a 10kg increase is very nice and im happy with it.
Ok, so a bonus for you that actually read my log! Back in 2006 i did my first and only show where i competed in Classic Bodybuilding. I dieted down to 80kg and this is how i look on show day
Well after that show with the help of my coach we decided to try a bulk... Mind you this was a pretty clean bulk but with Skip Loads thrown in. Well, after a year or so i ended up at 120kg, so a 40kg increase haha. I didnt look good but boy was i strong compared to now. Here is a video of my pulling 200kg x 4. So this is back in June of 2007,
Invalid Link Removed
It took me a year to drop all that extra weight haha and after that i never did a real bulk again. instead ive been keeping fairly lean all the time. But the last 2-3 years ive dropped the body fat to VERY lean. To show what natural progress can look like i made this picture.
2006 vs 2020
28 years - 41 years
80 kg - 83 kg
190 cm - 190 cm
Lean - Leaner
Warm Up:
10 minutes on a Cross Trainer
10 minutes foam rolling, mobility drills and activation exercises
Deadlift 1RM Test
3 minutes rest
50 kg x 10
55 kg x 8
65 kg x 6
80 kg x 4
90 kg x 3
96 kg x 2
102 kg x 2
108 kg x 1
114 kg x 1
125 kg x 1 - NEW 1RM
130 kg x 1 - NEW 1RM
Cossack Squat
Super Set With
Glute Ham Raise
2 minutes rest
5 kg x 6 / 6
5 kg x 6 / 6
5 kg x 6 / 6
Reverse Hyper
Super Set With
TKE
Super Set With
Single Leg Calf Raise
90 seconds rest
10 kg x 10 / 10 / 10
10 kg x 10 / 10 / 10
10 kg x 10 / 10 / 10
Seated Calf Raise
90 seconds rest
30 kg x 10
30 kg x 10
30 kg x 10
Cool Down:
10 minutes on a Cross Trainer
Mobility:
20 minutes RomWOD
So another 1RM day done. Those who has followed this log know that i had 2 years with heel tendon and achilles tendon inflammation that really put a damper on my leg training. I didnt do any that put strain on my foot, so basically i just did machines for 2 years. I couldnt put much weight on so i did alo of occlusion training to maintain the size as best as i could. It worked pretty well for quads and glutes, but my calves almost dissapeared.
So now that im injury free ive been taking it REALLY slow with adding weights to the lifts. So my PB on deadlift is way under where it once was, but im getting stronger! Last 1RM test i had i stopped at 120kgs, this time i got 130kgs. It did look more than a SLDL than a Deadlift, but i got it up!
Invalid Link Removed
This was the last warm up set, felt pretty good so i decided to increase to 125kg.
Invalid Link Removed
125kg went up pretty easily although my hamstrings did take much of the work.
Invalid Link Removed
Very happy with hitting 130kg. But i could feel that my body wasnt used to this kinda weight. Knees and ankles were popping like crazy. But a 10kg increase is very nice and im happy with it.
Ok, so a bonus for you that actually read my log! Back in 2006 i did my first and only show where i competed in Classic Bodybuilding. I dieted down to 80kg and this is how i look on show day
Well after that show with the help of my coach we decided to try a bulk... Mind you this was a pretty clean bulk but with Skip Loads thrown in. Well, after a year or so i ended up at 120kg, so a 40kg increase haha. I didnt look good but boy was i strong compared to now. Here is a video of my pulling 200kg x 4. So this is back in June of 2007,
Invalid Link Removed
It took me a year to drop all that extra weight haha and after that i never did a real bulk again. instead ive been keeping fairly lean all the time. But the last 2-3 years ive dropped the body fat to VERY lean. To show what natural progress can look like i made this picture.
2006 vs 2020
28 years - 41 years
80 kg - 83 kg
190 cm - 190 cm
Lean - Leaner
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