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MrMuscle getting lean and mean with SNS Thermo Scorch and TTA-500

Quads And Calves
Saturday, 20 February 2021 at 06:59

Elliptical Machine
Set 1: 10:00

Lying Leg Curl (Machine)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 32 kg × 10 [Warm-up]
Set 3: 46 kg × 5 [Warm-up]
Set 4: 55,5 kg × 8
Set 5: 39 kg × 17

Leg Extension (Machine)
Set 1: 27,5 kg × 12 [Warm-up]
Set 2: 42,5 kg × 8 [Warm-up]
Set 3: 75 kg × 12
Set 4: 65 kg × 17

Squat (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]
Set 3: 50 kg × 10 [Warm-up]
Set 4: 60 kg × 10
Set 5: 70 kg × 6

Bulgarian Split Squat
Set 1: 0 kg × 10 [Warm-up]
Set 2: 8 kg × 5 [Warm-up]
Set 3: 14 kg × 15

Lunge (Dumbbell)
Set 1: 14 kg × 8
Set 2: 16 kg × 8
Set 3: 18 kg × 8

Seated Leg Curl (Machine)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 15

Seated Calf Raise (Plate Loaded)
Set 1: 5 kg × 12
Set 2: 5 kg × 12
Set 3: 5 kg × 12
Set 4: 5 kg × 12
Set 5: 5 kg × 21

Notes: Last set 21s (7 top, 7 bottom, 7 full)

Calf Press on Seated Leg Press
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 20 kg × 10
Set 4: 20 kg × 10

Lying Vacuum
Set 1: 0:30

Vacuum Bicycle Kicks
Set 1: 20 reps

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 10:00

That was a great leg workout! Made good progress on everything and felt good doing it.

After the gym i went to get my hair and beard done and now im at work, closing the store at 4.00pm and then its weekend for a day and a half. But more importantly, its REFEED!

I havent nailed down exactly what im going to eat, but i do feel some craving for a good pizza! I have this spot i use to order from which always hits the spot. I would wish I could get some deep dish pizza here, but unfortunately none makes that. I could also go for some lasagna so we will see what happens.

What i do know is that ill be eating this beauty. My fiances sent me a text while i was at the gym showing it off.
It a half strawberry, half blueberry gingerbread cheesecake... holy moly! So thats what ill be diving into while watching WandaVision tonight. Speaking off, if you are not watching that show you should!

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Last edited:
Great update. That cheesecake looks incredible.
 
TheMrMuscle said:
Yeah its something most people dont ever think about i believe. It got a little resurrection when Rich Piana started doing it. But it died off rather quickly i think.
Click to expand...

Agreed! Rich seemed to be a big believer in doing them post workout or pre bed. Too bad he went so early.
 
Back Thickness, Rear Delts And Biceps
Sunday, 21 February 2021 at 09:31

Elliptical Machine
Set 1: 10:00

Bent Over Row (Barbell)
Set 1: 20 kg × 12 [Warm-up]
Set 2: 40 kg × 8 [Warm-up]
Set 3: 55 kg × 4 [Warm-up]
Set 4: 62,5 kg × 12
Set 5: 52,5 kg × 17

T Bar Row
Set 1: 10 kg × 10 [Warm-up]
Set 2: 20 kg × 8 [Warm-up]
Set 3: 30 kg × 4 [Warm-up]
Set 4: 40 kg × 12
Set 5: 35 kg × 17

Seated Row (Cable)
Set 1: 35 kg × 12 [Warm-up]
Set 2: 65 kg × 8 [Warm-up]
Set 3: 85 kg × 11

V-bar Pulldown
Set 1: 45 kg × 10 [Warm-up]
Set 2: 55 kg × 5 [Warm-up]
Set 3: 75 kg × 10

Rack Pull (Barbell)
Set 1: 50 kg × 8 [Warm-up]
Set 2: 70 kg × 4 [Warm-up]
Set 3: 90 kg × 12

Face Pull Straight Bar
Set 1: 45 kg × 15
Set 2: 55 kg × 15
Set 3: 55 kg × 15

Seated Bent Over Reverse Flyes
Set 1: 5 kg × 15
Set 2: 5 kg × 15
Set 3: 5 kg × 15
Set 4: 5 kg × 15
Set 5: 5 kg × 15

Incline Curl (Dumbbell)
Set 1: 5 kg × 12 [Warm-up]
Set 2: 8 kg × 8 [Warm-up]
Set 3: 12 kg × 6 [Warm-up]
Set 4: 16 kg × 9

Close-grip Preacher Ez-bar Curls
Set 1: 5 kg × 10 [Warm-up]
Set 2: 10 kg × 8 [Warm-up]
Set 3: 15 kg × 13

Bicep Curl (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 6 [Warm-up]
Set 3: 36 kg × 9

Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps

Decline Crunch
Set 1: 15 reps
Set 2: 15 reps

Cable Crunch
Set 1: 28 kg × 15
Set 2: 28 kg × 15

Stick Twist
Set 1: 50 reps

Lying Vacuum
Set 1: 0:30

Vacuum Bicycle Kicks
Set 1: 20 reps

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 20:00

This is my favourite day of the week. Its my one day off from work and I get to hit back and biceps which is what i love the most to hit. Workout went great, increased all my weights and had an phenomenal pump from start to finish.

Saturday evenings refeed was pretty epic so that helped alot as well.
It started at around 6pm with these two beauties:

Invalid Link Removed

Then I had this new B&J pint. It was ok but boring, nothing new. Not gonne rebuy that one.

Invalid Link Removed

I also made a solid dent into the cheesecake!

Invalid Link Removed

Its hard to say how many calories i got here in total. But i almost felt full!
 
Weekly Report 15.February - 21.February
Week 6 Anabolic Effect

Diet:
(Everything tracked in MyFitnessPal)

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Avg calories a bit higher this week as expected as i made changes to my diet.
You can read about the changes Invalid Link Removed
Plus my refeed was pretty high this week as well. Felt good though!

Body Composition:
(Weight and body fat measured on a FitBit Aria Scale every morning)

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As expected my weight moved a bit up because of the diet change.
Will be interesting to see what happens in the weeks to come.

Activity:
(Caloric expenditure measured by my FitBit Blaze that I wear all day and night)

Monday - Rest (RomWOD at home)
Tuesday - Chest, Side Delts, Triceps and RomWOD
Wednesday - Back Width, Rear Delt, Biceps and RomWOD
Thursday - Hamstring, Calves and RomWOD
Friday - Chest, Side Delts, Triceps and RomWOD
Saturday - Quad, Calves and RomWOD
Sunday - Back Thickness, Rear Delt, Biceps and RomWOD

For cardio i do 10 minutes warm up on the cross trainer and 10 minutes cool down on the cross trainer. Also i do 2-4 ten minutes walks after meals each day.

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So a drop in caloric expenditure plus increased caloric intake. Explains the weight gain right there.

Recovery:
(Sleep measured with my Fitbit Blaze that I wear all day and night)

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The puppy did not want to go to sleep a couple of nights last week. So that kept me awake longer than id like.
Other than that quite an average week of sleep.

Supplementation:
(Here i comment supplements im trying that arent part of my staple)

Anabolic Effect Week 6:
Half way thru this run and it keeps feeling great.
Recovery, strength and pump is off the hook.
Muscle gain is hard to gauge but the fact that i feel amazing makes it a winner in my book.​
 
Last edited:
TheMrMuscle said:
Back Thickness, Rear Delts And Biceps
Sunday, 21 February 2021 at 09:31

Elliptical Machine
Set 1: 10:00

Bent Over Row (Barbell)
Set 1: 20 kg × 12 [Warm-up]
Set 2: 40 kg × 8 [Warm-up]
Set 3: 55 kg × 4 [Warm-up]
Set 4: 62,5 kg × 12
Set 5: 52,5 kg × 17

T Bar Row
Set 1: 10 kg × 10 [Warm-up]
Set 2: 20 kg × 8 [Warm-up]
Set 3: 30 kg × 4 [Warm-up]
Set 4: 40 kg × 12
Set 5: 35 kg × 17

Seated Row (Cable)
Set 1: 35 kg × 12 [Warm-up]
Set 2: 65 kg × 8 [Warm-up]
Set 3: 85 kg × 11

V-bar Pulldown
Set 1: 45 kg × 10 [Warm-up]
Set 2: 55 kg × 5 [Warm-up]
Set 3: 75 kg × 10

Rack Pull (Barbell)
Set 1: 50 kg × 8 [Warm-up]
Set 2: 70 kg × 4 [Warm-up]
Set 3: 90 kg × 12

Face Pull Straight Bar
Set 1: 45 kg × 15
Set 2: 55 kg × 15
Set 3: 55 kg × 15

Seated Bent Over Reverse Flyes
Set 1: 5 kg × 15
Set 2: 5 kg × 15
Set 3: 5 kg × 15
Set 4: 5 kg × 15
Set 5: 5 kg × 15

Incline Curl (Dumbbell)
Set 1: 5 kg × 12 [Warm-up]
Set 2: 8 kg × 8 [Warm-up]
Set 3: 12 kg × 6 [Warm-up]
Set 4: 16 kg × 9

Close-grip Preacher Ez-bar Curls
Set 1: 5 kg × 10 [Warm-up]
Set 2: 10 kg × 8 [Warm-up]
Set 3: 15 kg × 13

Bicep Curl (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 6 [Warm-up]
Set 3: 36 kg × 9

Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps

Decline Crunch
Set 1: 15 reps
Set 2: 15 reps

Cable Crunch
Set 1: 28 kg × 15
Set 2: 28 kg × 15

Stick Twist
Set 1: 50 reps

Lying Vacuum
Set 1: 0:30

Vacuum Bicycle Kicks
Set 1: 20 reps

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 20:00

This is my favourite day of the week. Its my one day off from work and I get to hit back and biceps which is what i love the most to hit. Workout went great, increased all my weights and had an phenomenal pump from start to finish.

Saturday evenings refeed was pretty epic so that helped alot as well.
It started at around 6pm with these two beauties:

Invalid Link Removed

Then I had this new B&J pint. It was ok but boring, nothing new. Not gonne rebuy that one.

Invalid Link Removed

I also made a solid dent into the cheesecake!

Invalid Link Removed

Its hard to say how many calories i got here in total. But i almost felt full!
Click to expand...

Pizza's look good! I'm a ben & jerry's fan through and through. Chocolate chip cookie dough is where it's at. They cookie dough chunks are on point.
 
Chest, Side Delts And Triceps
Tuesday, 23 February 2021 at 06:57

Elliptical Machine
Set 1: 10:00

Bench Press (Dumbbell)
Set 1: 12 kg × 15 [Warm-up]
Set 2: 18 kg × 10 [Warm-up]
Set 3: 24 kg × 5 [Warm-up]
Set 4: 30 kg × 9
Set 5: 24 kg × 15

Incline Bench Press (Barbell)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 60 kg × 10
Set 4: 45 kg × 19

Incline Chest Fly (Dumbbell)
Set 1: 8 kg × 10 [Warm-up]
Set 2: 12 kg × 5 [Warm-up]
Set 3: 14 kg × 13

Bench Dip
Set 1: 10 reps [Warm-up]
Set 2: +15 kg × 5 [Warm-up]
Set 3: +25 kg × 13

Pullover (Dumbbell)
Set 1: 12 kg × 10 [Warm-up]
Set 2: 16 kg × 5 [Warm-up]
Set 3: 18 kg × 13

Lateral Raise (Dumbbell)
Set 1: 4 kg × 25
Set 2: 5 kg × 20
Set 3: 6 kg × 15
Set 4: 7 kg × 12
Set 5: 8 kg × 10

Triceps Extension (Dumbbell)
Set 1: 14 kg × 12 [Warm-up]
Set 2: 18 kg × 8 [Warm-up]
Set 3: 22 kg × 6 [Warm-up]
Set 4: 28 kg × 11

Underhand Triceps Pushdown
Set 1: 12,5 kg × 15 [Warm-up]
Set 2: 17,5 kg × 10 [Warm-up]
Set 3: 24,5 kg × 15

Rope Pushdown
Set 1: 10 kg × 15 [Warm-up]
Set 2: 15 kg × 10 [Warm-up]
Set 3: 21 kg × 10

Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps

Decline Crunch
Set 1: 15 reps
Set 2: 15 reps

Cable Crunch
Set 1: 28 kg × 15
Set 2: 28 kg × 15

Stick Twist
Set 1: 50 reps

Lying Vacuum
Set 1: 0:30

Vacuum Bicycle Kicks
Set 1: 20 reps

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

Tuesdays are always a great day as its the first training day of the week. I always take mondays off so im good and ready when tuesdays roll around.

Workout went great, improved all my lifts and got a massive pump!
 
Back Width, Rear Delts And Biceps
Wednesday, 24 February 2021 at 06:59

Elliptical Machine
Set 1: 10:00

Lat Pulldown (Behind The Neck)
Set 1: 16,5 kg × 15 [Warm-up]
Set 2: 23,5 kg × 10 [Warm-up]
Set 3: 33,5 kg × 5 [Warm-up]
Set 4: 38,5 kg × 10
Set 5: 28,5 kg × 18

Lat Pulldown (Cable)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 28,5 kg × 5 [Warm-up]
Set 3: 35 kg × 11
Set 4: 25 kg × 20

Lat Pulldown - Underhand (Cable)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 28,5 kg × 5 [Warm-up]
Set 3: 36,5 kg × 11

Iso-Lateral Row (Machine)
Set 1: 27,5 kg × 10 [Warm-up]
Set 2: 45 kg × 5 [Warm-up]
Set 3: 60 kg × 12

Dumbbell Pullover
Set 1: 12 kg × 10 [Warm-up]
Set 2: 14 kg × 5 [Warm-up]
Set 3: 16 kg × 12

Seated Bent Over Reverse Flyes
Set 1: 5 kg × 15
Set 2: 5 kg × 15
Set 3: 5 kg × 15
Set 4: 5 kg × 15
Set 5: 5 kg × 15

Face Pull (Cable)
Set 1: 18 kg × 15
Set 2: 18 kg × 15
Set 3: 18 kg × 15

Concentration Curl (Dumbbell)
Set 1: 5 kg × 12 [Warm-up]
Set 2: 7 kg × 10 [Warm-up]
Set 3: 9 kg × 8 [Warm-up]
Set 4: 12 kg × 15

Close-grip Preacher Ez-bar Curls
Set 1: 10 kg × 6 [Warm-up]
Set 2: 15 kg × 11

Bicep Curl (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 35 kg × 11

Lying Vacuum
Set 1: 0:30

Vacuum Bicycle Kicks
Set 1: 20 reps

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 10:00

Ive really fallen back in love with the Pulldowns behind the neck. Both the contraction and stretch on that one is amazing.
Workouts keep feeling amazing, both strength and pump is great!

Spent my time on the elliptical machine looking at a Bruce Lee documentary on Disney+. They just added a bunch of new stuff on there. Saw all the Die Hard movies and even Conan The Barbarian was on haha.
 
TheMrMuscle said:
Back Width, Rear Delts And Biceps
Wednesday, 24 February 2021 at 06:59

Elliptical Machine
Set 1: 10:00

Lat Pulldown (Behind The Neck)
Set 1: 16,5 kg × 15 [Warm-up]
Set 2: 23,5 kg × 10 [Warm-up]
Set 3: 33,5 kg × 5 [Warm-up]
Set 4: 38,5 kg × 10
Set 5: 28,5 kg × 18

Lat Pulldown (Cable)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 28,5 kg × 5 [Warm-up]
Set 3: 35 kg × 11
Set 4: 25 kg × 20

Lat Pulldown - Underhand (Cable)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 28,5 kg × 5 [Warm-up]
Set 3: 36,5 kg × 11

Iso-Lateral Row (Machine)
Set 1: 27,5 kg × 10 [Warm-up]
Set 2: 45 kg × 5 [Warm-up]
Set 3: 60 kg × 12

Dumbbell Pullover
Set 1: 12 kg × 10 [Warm-up]
Set 2: 14 kg × 5 [Warm-up]
Set 3: 16 kg × 12

Seated Bent Over Reverse Flyes
Set 1: 5 kg × 15
Set 2: 5 kg × 15
Set 3: 5 kg × 15
Set 4: 5 kg × 15
Set 5: 5 kg × 15

Face Pull (Cable)
Set 1: 18 kg × 15
Set 2: 18 kg × 15
Set 3: 18 kg × 15

Concentration Curl (Dumbbell)
Set 1: 5 kg × 12 [Warm-up]
Set 2: 7 kg × 10 [Warm-up]
Set 3: 9 kg × 8 [Warm-up]
Set 4: 12 kg × 15

Close-grip Preacher Ez-bar Curls
Set 1: 10 kg × 6 [Warm-up]
Set 2: 15 kg × 11

Bicep Curl (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 35 kg × 11

Lying Vacuum
Set 1: 0:30

Vacuum Bicycle Kicks
Set 1: 20 reps

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 10:00

Ive really fallen back in love with the Pulldowns behind the neck. Both the contraction and stretch on that one is amazing.
Workouts keep feeling amazing, both strength and pump is great!

Spent my time on the elliptical machine looking at a Bruce Lee documentary on Disney+. They just added a bunch of new stuff on there. Saw all the Die Hard movies and even Conan The Barbarian was on haha.
Click to expand...

Fallen "back" in love with pulldown :)

Love when I can get in a little TV while doing cardio. Kills two birds with one stone.
 
Hamstring And Calves
Thursday, 25 February 2021 at 06:55

Elliptical Machine
Set 1: 10:00

Lying Leg Curl (Machine)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 32 kg × 10 [Warm-up]
Set 3: 46 kg × 5 [Warm-up]
Set 4: 55,5 kg × 9
Set 5: 39 kg × 19

Sumo Squat
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 8 [Warm-up]
Set 3: 50 kg × 6 [Warm-up]
Set 4: 60 kg × 12
Set 5: 50 kg × 20

Romanian Deadlift (Barbell)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 72,5 kg × 12
Set 4: 55 kg × 20

Good Morning (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 37,5 kg × 12

Singel Leg Extension
Set 1: 15 kg × 12 [Warm-up]
Set 2: 25 kg × 6 [Warm-up]
Set 3: 32,5 kg × 12
Set 4: 25 kg × 20

Standing Calf Raise (Machine)
Set 1: 10 kg × 10
Set 2: 10 kg × 10
Set 3: 10 kg × 10
Set 4: 10 kg × 10
Set 5: 10 kg × 10
Set 6: 10 kg × 10
Set 7: 10 kg × 10

Notes: 3 last sets toes inward

Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps

Decline Crunch
Set 1: 15 reps
Set 2: 15 reps

Cable Crunch
Set 1: 28 kg × 15
Set 2: 28 kg × 15

Stick Twist
Set 1: 50 reps

Lying Vacuum
Set 1: 0:30

Vacuum Bicycle Kicks
Set 1: 20 reps

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 20:00

Felt much more stable on the sumo squat today so technique is getting better. Getting a crazy stretch in the bottom of the movment. But contraction is good as well.
 
Sumo squat really works my glutes. Almost more than doing lunges.
 
That’s an interesting flavor of B&J’s. I haven’t tried that. I rarely stray from Half Baked and Strawberry Cheesecake
 
TheMrMuscle said:
Hamstring And Calves
Thursday, 25 February 2021 at 06:55

Elliptical Machine
Set 1: 10:00

Lying Leg Curl (Machine)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 32 kg × 10 [Warm-up]
Set 3: 46 kg × 5 [Warm-up]
Set 4: 55,5 kg × 9
Set 5: 39 kg × 19

Sumo Squat
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 8 [Warm-up]
Set 3: 50 kg × 6 [Warm-up]
Set 4: 60 kg × 12
Set 5: 50 kg × 20

Romanian Deadlift (Barbell)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 72,5 kg × 12
Set 4: 55 kg × 20

Good Morning (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 37,5 kg × 12

Singel Leg Extension
Set 1: 15 kg × 12 [Warm-up]
Set 2: 25 kg × 6 [Warm-up]
Set 3: 32,5 kg × 12
Set 4: 25 kg × 20

Standing Calf Raise (Machine)
Set 1: 10 kg × 10
Set 2: 10 kg × 10
Set 3: 10 kg × 10
Set 4: 10 kg × 10
Set 5: 10 kg × 10
Set 6: 10 kg × 10
Set 7: 10 kg × 10

Notes: 3 last sets toes inward

Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps

Decline Crunch
Set 1: 15 reps
Set 2: 15 reps

Cable Crunch
Set 1: 28 kg × 15
Set 2: 28 kg × 15

Stick Twist
Set 1: 50 reps

Lying Vacuum
Set 1: 0:30

Vacuum Bicycle Kicks
Set 1: 20 reps

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 20:00

Felt much more stable on the sumo squat today so technique is getting better. Getting a crazy stretch in the bottom of the movment. But contraction is good as well.
Click to expand...

I’ve been doing a lot of sumo squats lately. For me, it’s not much hamstring activation, but I do feel better activation in glutes and quads. Also I feel my stability is better.

I need to get back to good mornings. I struggle with the mind muscle connection on the lift.
 
LeanEngineer said:
Sumo squat really works my glutes. Almost more than doing lunges.
Click to expand...

aaronuconn said:
I’ve been doing a lot of sumo squats lately. For me, it’s not much hamstring activation, but I do feel better activation in glutes and quads. Also I feel my stability is better.

I need to get back to good mornings. I struggle with the mind muscle connection on the lift.
Click to expand...

Im very hamstring dominant, so i really feel my hams even on lunges. So I really need to focus on my glutes firing to get everything i need from the exercises.

aaronuconn said:
That’s an interesting flavor of B&J’s. I haven’t tried that. I rarely stray from Half Baked and Strawberry Cheesecake
Click to expand...

Haha if I lived in the US with all the flavors you guys have over there...
This weekend I will try the new dairy free cookie dough. They never taste quite right, but my fiance cant take lactose so I try everything once!
 
Chest, Side Delts And Triceps
Friday, 26 February 2021 at 06:56

Elliptical Machine
Set 1: 10:00

Incline Bench Press (Dumbbell)
Set 1: 14 kg × 15 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 26 kg × 4 [Warm-up]
Set 4: 30 kg × 9
Set 5: 22 kg × 19

Bench Press (Barbell)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 55 kg × 5 [Warm-up]
Set 3: 67,5 kg × 11
Set 4: 52,5 kg × 18

Decline Bench Press (Smith Machine)
Set 1: 30 kg × 10 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 60 kg × 11

Chest Fly (Dumbbell)
Set 1: 6 kg × 15 [Warm-up]
Set 2: 10 kg × 10 [Warm-up]
Set 3: 14 kg × 16

Lateral Raise (Dumbbell)
Set 1: 4 kg × 25
Set 2: 5 kg × 20
Set 3: 6 kg × 15
Set 4: 7 kg × 12

Upright Row (Barbell)
Set 1: 35 kg × 15
Set 2: 35 kg × 14
Set 3: 35 kg × 12

Skullcrusher (Barbell)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 37,5 kg × 5 [Warm-up]
Set 4: 42,5 kg × 11
Set 5: 35 kg × 17

One-arm Dumbbell Extension
Set 1: 6 kg × 10 [Warm-up]
Set 2: 8 kg × 8 [Warm-up]
Set 3: 10 kg × 13

Unilateral Underhand Pushdown
Set 1: 2,5 kg × 10 [Warm-up]
Set 2: 7,5 kg × 5 [Warm-up]
Set 3: 10 kg × 10

Lying Vacuum
Set 1: 0:30

Vacuum Bicycle Kicks
Set 1: 20 reps

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 10:00

Great way to kick this friday off.
Noticing a substantial increase in strength on a couple of the chest exercises.
It can be that im adjusting to going to failure or adapting to the program. The increased calories probably makes a difference as well. But i feel stronger and workouts are awesome. So no complaints here!
 
TheMrMuscle said:
Chest, Side Delts And Triceps
Friday, 26 February 2021 at 06:56

Elliptical Machine
Set 1: 10:00

Incline Bench Press (Dumbbell)
Set 1: 14 kg × 15 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 26 kg × 4 [Warm-up]
Set 4: 30 kg × 9
Set 5: 22 kg × 19

Bench Press (Barbell)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 55 kg × 5 [Warm-up]
Set 3: 67,5 kg × 11
Set 4: 52,5 kg × 18

Decline Bench Press (Smith Machine)
Set 1: 30 kg × 10 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 60 kg × 11

Chest Fly (Dumbbell)
Set 1: 6 kg × 15 [Warm-up]
Set 2: 10 kg × 10 [Warm-up]
Set 3: 14 kg × 16

Lateral Raise (Dumbbell)
Set 1: 4 kg × 25
Set 2: 5 kg × 20
Set 3: 6 kg × 15
Set 4: 7 kg × 12

Upright Row (Barbell)
Set 1: 35 kg × 15
Set 2: 35 kg × 14
Set 3: 35 kg × 12

Skullcrusher (Barbell)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 37,5 kg × 5 [Warm-up]
Set 4: 42,5 kg × 11
Set 5: 35 kg × 17

One-arm Dumbbell Extension
Set 1: 6 kg × 10 [Warm-up]
Set 2: 8 kg × 8 [Warm-up]
Set 3: 10 kg × 13

Unilateral Underhand Pushdown
Set 1: 2,5 kg × 10 [Warm-up]
Set 2: 7,5 kg × 5 [Warm-up]
Set 3: 10 kg × 10

Lying Vacuum
Set 1: 0:30

Vacuum Bicycle Kicks
Set 1: 20 reps

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 10:00

Great way to kick this friday off.
Noticing a substantial increase in strength on a couple of the chest exercises.
It can be that im adjusting to going to failure or adapting to the program. The increased calories probably makes a difference as well. But i feel stronger and workouts are awesome. So no complaints here!
Click to expand...
Dude this has been an awesome log. It’s not only helped me decide what to use next but it’s motivating - I thought I was dedicated and fairly on track but you take things to another level. Keep it going bro!
 
MFTrainz said:
Dude this has been an awesome log. It’s not only helped me decide what to use next but it’s motivating - I thought I was dedicated and fairly on track but you take things to another level. Keep it going bro!
Click to expand...

Thank you brother i appreciate that! What are you planning? Anabolic Effect?
 
MFTrainz said:
For sure bro! M-Test with AE actually is what I’m currently looking at
Click to expand...

Ive been wanting to stack those two myself. Im hoping to be able to start M-Test with my last bottle of AE. I think they will work incredible well together. Hope you decide to put up a log, ill be there day 1!
 
TheMrMuscle said:
Ive been wanting to stack those two myself. Im hoping to be able to start M-Test with my last bottle of AE. I think they will work incredible well together. Hope you decide to put up a log, ill be there day 1!
Click to expand...
I will be logging it, but the results will be skewed -
I’m using it as part of a comprehensive PCT stack as I’m going off a very mild cycle of a pro hormone. It was my second ever cycle, and I think for the foreseeable future I’ll be using natty stacks and seeing where I can go with my diet and training being dialed in.
I’m glad I got this for reference, you have some nice ideas in here that might be worth implementing in my regimen
 
MFTrainz said:
For sure bro! M-Test with AE actually is what I’m currently looking at
Click to expand...

Great stack ... although AE by itself imo is one of the best out there .. throwing in Mtest takes it to another level
 
I like how you pre-exhaust the legs before hitting compound motions. Some good workout and food porn in this log!
 
GQdaLEGEND said:
Great stack ... although AE by itself imo is one of the best out there .. throwing in Mtest takes it to another level
Click to expand...
I am really excited to try both as my body returns to normal, and try to continue to progress.
I will likely bridge PCT into a 12 week run of Androgin. The hype is too much to ignore and the possibility of such gains on a natty anabolic can’t be passed up

@TheMrMuscle all of your dietary habits follow the vertical outline?
 
MFTrainz said:
I will be logging it, but the results will be skewed -
I’m using it as part of a comprehensive PCT stack as I’m going off a very mild cycle of a pro hormone. It was my second ever cycle, and I think for the foreseeable future I’ll be using natty stacks and seeing where I can go with my diet and training being dialed in.
I’m glad I got this for reference, you have some nice ideas in here that might be worth implementing in my regimen
Click to expand...

MFTrainz said:
I am really excited to try both as my body returns to normal, and try to continue to progress.
I will likely bridge PCT into a 12 week run of Androgin. The hype is too much to ignore and the possibility of such gains on a natty anabolic can’t be passed up

@TheMrMuscle all of your dietary habits follow the vertical outline?
Click to expand...

I dont know much about the hormone scene. But ive seen people using AE and M-Test in a solid PCT succsessfully so that sounds like a great plan.

My food choices all are in line with the Vertical Diet yes. But ive added in some fermented foods and protein powder (Stan hates those haha).


Wedgylx said:
I like how you pre-exhaust the legs before hitting compound motions. Some good workout and food porn in this log!
Click to expand...

Thanks man!
Yeah I like feeling a pump when i do my compounds. It also makes it a bit heavier so i dont have to go as heavy!
 
TheMrMuscle said:
I dont know much about the hormone scene. But ive seen people using AE and M-Test in a solid PCT succsessfully so that sounds like a great plan.

My food choices all are in line with the Vertical Diet yes. But ive added in some fermented foods and protein powder (Stan hates those haha).




Thanks man!
Yeah I like feeling a pump when i do my compounds. It also makes it a bit heavier so i dont have to go as heavy!
Click to expand...

I'm the same way. I've been having some hip issues and have started increasing my rep ranges for most leg press motions. I've been going 18+ on the leg press, and the past month I've been doing heavy goblet squats instead of barbell. I feel much better lately and feel like my endurance is going up. I've gone as high as 30 reps and by now can still load it relatively "heavy".
 
I am 100% trying this for legs. Too many compounded small hip and knee issues I do not want to exacerbate but I am trying to grow here.......

this is why I appreciate the forums. They make you think
 
MFTrainz said:
I am really excited to try both as my body returns to normal, and try to continue to progress.
I will likely bridge PCT into a 12 week run of Androgin. The hype is too much to ignore and the possibility of such gains on a natty anabolic can’t be passed up
Click to expand...

haha yup stock saying " buy hype sell news "
 
MFTrainz said:
That’s how I play the market bro, investing/trading is a big interest of mine
Click to expand...

Yup same hype sells

While were on the market .. holding any amc or gme VS hedge funds ?
 
Quads And Calves
Saturday, 27 February 2021 at 07:53

Elliptical Machine
Set 1: 10:00

Leg Extension (Machine)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 35 kg × 10 [Warm-up]
Set 3: 65 kg × 5 [Warm-up]
Set 4: 77,5 kg × 14
Set 5: 65 kg × 18

Squat (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]
Set 3: 60 kg × 10 [Warm-up]
Set 4: 70 kg × 5
Set 5: 70 kg × 5

Bulgarian Split Squat
Set 1: 0 kg × 10 [Warm-up]
Set 2: 8 kg × 5 [Warm-up]
Set 3: 16 kg × 15

Lunge (Dumbbell)
Set 1: 18 kg × 8
Set 2: 18 kg × 8
Set 3: 18 kg × 8

Seated Leg Curl (Machine)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 65 kg × 12
Set 3: 52,5 kg × 15

Seated Calf Raise (Plate Loaded)
Set 1: 5 kg × 12
Set 2: 5 kg × 12
Set 3: 5 kg × 12
Set 4: 5 kg × 12
Set 5: 5 kg × 21

Notes: Last set 21s (7 top, 7 bottom, 7 full)

Calf Press on Seated Leg Press
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 20 kg × 10
Set 4: 20 kg × 10

Lying Vacuum
Set 1: 0:30

Vacuum Bicycle Kicks
Set 1: 20 reps

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 10:00

Quad and glute pump today was insane. Love it when I can get that kind of muscle contact.

Saturdays are my refeed days and like all maniacs i spend the whole day deciding what to eat. Today it looks like ill be making a bunch of "homemade subways". I realy love bread and can eat a loaf without even thinking about it. Hopefully ill find some sourdough or the like to up the taste even further.

Im also going to be having that new Vegan Ben&Jerry Cookie dough. Plus i saw Grom Gelato dropped a Tiramisu flavor. So if i can find that one it will go down as well.

Im also craving cookies, so maybe there will be some cookies in my future as well!

All this ill be eating while watching the newest episode of WandaVision. Ive said it before, if you havent jumped on this yet you better do it now! Second to last episode dropped yesterday and the show is amazing.
 
TheMrMuscle said:
Im also craving cookies, so maybe there will be some cookies in my future as well!
Click to expand...
This sounds like me about every evening:ROFLMAO: I need to find a good protein cookie recipe to try out.

TheMrMuscle said:
All this ill be eating while watching the newest episode of WandaVision. Ive said it before, if you havent jumped on this yet you better do it now! Second to last episode dropped yesterday and the show is amazing.
Click to expand...

I think i've seen wandavision on netflix but I have not watched an episode. I may have to check it out (while eating cookies :) )
 
Back Thickness, Rear Delts And Biceps
Sunday, 28 February 2021 at 09:26

Elliptical Machine
Set 1: 10:00

Bent Over Row (Barbell)
Set 1: 20 kg × 12 [Warm-up]
Set 2: 40 kg × 8 [Warm-up]
Set 3: 55 kg × 4 [Warm-up]
Set 4: 65 kg × 12
Set 5: 52,5 kg × 20

T Bar Row
Set 1: 10 kg × 12 [Warm-up]
Set 2: 25 kg × 8 [Warm-up]
Set 3: 35 kg × 4 [Warm-up]
Set 4: 42,5 kg × 12
Set 5: 35 kg × 18

Seated Row (Cable)
Set 1: 45 kg × 12 [Warm-up]
Set 2: 65 kg × 8 [Warm-up]
Set 3: 85 kg × 12

V-bar Pulldown
Set 1: 35 kg × 12 [Warm-up]
Set 2: 55 kg × 6 [Warm-up]
Set 3: 75 kg × 11

Rack Pull (Barbell)
Set 1: 50 kg × 8 [Warm-up]
Set 2: 70 kg × 4 [Warm-up]
Set 3: 95 kg × 12

Face Pull Straight Bar
Set 1: 55 kg × 15
Set 2: 55 kg × 15
Set 3: 55 kg × 15

Seated Bent Over Reverse Flyes
Set 1: 6 kg × 15
Set 2: 6 kg × 15
Set 3: 6 kg × 15
Set 4: 6 kg × 15
Set 5: 6 kg × 15

Incline Curl (Dumbbell)
Set 1: 6 kg × 15 [Warm-up]
Set 2: 10 kg × 10 [Warm-up]
Set 3: 14 kg × 5 [Warm-up]
Set 4: 16 kg × 10

Close-grip Preacher Ez-bar Curls
Set 1: 5 kg × 15 [Warm-up]
Set 2: 10 kg × 10 [Warm-up]
Set 3: 15 kg × 17

Bicep Curl (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 36 kg × 10

Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps

Decline Crunch
Set 1: 15 reps
Set 2: 15 reps

Cable Crunch
Set 1: 28,75 kg × 15
Set 2: 28,75 kg × 15

Stick Twist
Set 1: 50 reps

Lying Vacuum
Set 1: 0:30

Vacuum Bicycle Kicks
Set 1: 20 reps

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

What a workout! I made some crazy strength jumps from last sunday. A combination of adaptation, calories and Anabolic Effect i reckon. Pump was amazing as well.

Had a great refeed last night and that absolutely contributed to the workout going as well as it did.

Started off at 6pm with a whole baguette with all the toppings (the one on top is a Peanut butter Nutella Banana one :D )

Invalid Link Removed

Then i tried the new vegan Ben&Jerry Cookie Dough. It was good and different enough in taste that It absolutely can be added to the rotation. I also ate a whole Phish Food and a half Blondie Brownie. Yeah, i like ice cream.

Invalid Link RemovedInvalid Link RemovedInvalid Link Removed

I also had some brownie bites and some raw chocolate cake my fiance brought home.
FInished the day off at 10 pm with some rice cakes with peanut butter on.
Almost felt full by then.
 
MFTrainz said:
Scalped GME a few times but haven’t held any.
I’m hoping after this correction that PLTR runs
Click to expand...

Nice yea pltr was at heavy discount .. I picked up like 60 shares of acic after merger & usps contract ( air Uber )

Hoping for amc gama squeeze next week
 
TheMrMuscle said:
Yeah, i like ice cream.
Click to expand...

Ice cream is definitely my weakness. I have B&Js Peanut Butter Cup in the freezer now. The Milk & Cookies flavor doesn't last long :p
 
Do you have any good articles/video/podcast on the vertical diet? I’ve done a bit of research, and while it seems fairly straightforward to implement, there are some foods I wouldn’t want to let go haha. Protein powder, oats, garlic, etc.
 
LeanEngineer said:
Ice cream is definitely my weakness. I have B&Js Peanut Butter Cup in the freezer now. The Milk & Cookies flavor doesn't last long :p
Click to expand...

We dont even HAVE Milk and Cookies here in Sweden. Or my favourite Cherry Garcia :(

aaronuconn said:
Do you have any good articles/video/podcast on the vertical diet? I’ve done a bit of research, and while it seems fairly straightforward to implement, there are some foods I wouldn’t want to let go haha. Protein powder, oats, garlic, etc.
Click to expand...

This is the best resource out there, a full seminar Stan did a couple of years back.

Invalid Link Removed
 
Weekly Report 22.February - 28.February
Week 7 Anabolic Effect

Diet:
(Everything tracked in MyFitnessPal)

Invalid Link Removed

Calories on point this week. The average will be a bit higher now, looking forward to seeing how that affects my physique and strength in the long term.

Body Composition:
(Weight and body fat measured on a FitBit Aria Scale every morning)

Invalid Link Removed

Weight keeps climbing. Im thinking its mostly water and glycogen. Even though the scale isnt giving me nice body fat numbers, what i see in the mirror still looks as lean as it ever was (picture got really dark, i dunno what happen!)

Invalid Link Removed

Activity:
(Caloric expenditure measured by my FitBit Blaze that I wear all day and night)

Monday - Rest (RomWOD at home)
Tuesday - Chest, Side Delts, Triceps, Core and RomWOD
Wednesday - Back Width, Rear Delt, Biceps and RomWOD
Thursday - Hamstring, Calves, Core and RomWOD
Friday - Chest, Side Delts, Triceps and RomWOD
Saturday - Quad, Calves and RomWOD
Sunday - Back Thickness, Rear Delt, Biceps, Core and RomWOD

For cardio i do 10 minutes warm up on the cross trainer and 10 minutes cool down on the cross trainer. Also i do 2-4 ten minutes walks after meals each day.

Invalid Link Removed

A bit higher than last week here!

Recovery:
(Sleep measured with my Fitbit Blaze that I wear all day and night)

Invalid Link Removed

Again hovering around that same amount of sleep. Not much changing there.

Supplementation:
(Here i comment supplements im trying that arent part of my staple)

Anabolic Effect Week 7:
This week ive noticed really great strength gains and i do belive Anabolic Effect to be a part of that. It definately also benefits of my incrased caloric intake AND new training program adaptation. So its like a perfect storm going on right now.​
 
LeanEngineer said:
🤯 Dang that deserves a complaint to B& J! ;)
Click to expand...

Haha its been tried, they give the same stupid answere: "Unfortunately that flavor had to leave us for a while. But maybe our flavor magicians will bring it back some day"... dude... its been 6 years! Im dying here!
 
Chest, Side Delts And Triceps
Tuesday, 2 March 2021 at 06:58

Elliptical Machine
Set 1: 10:00

Bench Press (Dumbbell)
Set 1: 12 kg × 15 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 26 kg × 5 [Warm-up]
Set 4: 30 kg × 10
Set 5: 24 kg × 16

Incline Bench Press (Barbell)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 60 kg × 11
Set 4: 47,5 kg × 17

Incline Chest Fly (Dumbbell)
Set 1: 8 kg × 15 [Warm-up]
Set 2: 12 kg × 8 [Warm-up]
Set 3: 14 kg × 15

Bench Dip
Set 1: 12 reps [Warm-up]
Set 2: +15 kg × 6 [Warm-up]
Set 3: +30 kg × 14

Pullover (Dumbbell)
Set 1: 12 kg × 12 [Warm-up]
Set 2: 16 kg × 6 [Warm-up]
Set 3: 18 kg × 16

Lateral Raise (Dumbbell)
Set 1: 4 kg × 25
Set 2: 5 kg × 20
Set 3: 6 kg × 15
Set 4: 7 kg × 12
Set 5: 8 kg × 10

Triceps Extension (Dumbbell)
Set 1: 14 kg × 15 [Warm-up]
Set 2: 18 kg × 10 [Warm-up]
Set 3: 22 kg × 8 [Warm-up]
Set 4: 28 kg × 12

Underhand Triceps Pushdown
Set 1: 12,5 kg × 15 [Warm-up]
Set 2: 17,5 kg × 10 [Warm-up]
Set 3: 25,75 kg × 15

Rope Pushdown
Set 1: 10 kg × 15 [Warm-up]
Set 2: 15 kg × 10 [Warm-up]
Set 3: 21 kg × 11

Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps

Decline Crunch
Set 1: 15 reps
Set 2: 15 reps

Cable Crunch
Set 1: 28 kg × 15
Set 2: 28 kg × 15

Stick Twist
Set 1: 50 reps

Lying Vacuum
Set 1: 0:30

Vacuum Bicycle Kicks
Set 1: 20 reps

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

Workout felt GREAT today. I spent most of my sunday recovering and monday is my day off from the gym. So today I had all the energy in the world. It showed as well as i increased reps or/and weights on all exercises!

Got this baby today as well. The one they had at the gym disappeared so ill pack my own from now on!

Invalid Link Removed
 
TheMrMuscle said:
Haha its been tried, they give the same stupid answere: "Unfortunately that flavor had to leave us for a while. But maybe our flavor magicians will bring it back some day"... dude... its been 6 years! Im dying here!
Click to expand...

Just need a sub freezing shipping container from the US to you! haha
 
Hamstring And Calves
Wednesday, 3 March 2021 at 06:56

Elliptical Machine
Set 1: 10:00

Lying Leg Curl (Machine)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 32 kg × 10 [Warm-up]
Set 3: 46 kg × 5 [Warm-up]
Set 4: 55,5 kg × 9
Set 5: 41,5 kg × 15

Sumo Squat
Set 1: 20 kg × 15 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]
Set 3: 50 kg × 5 [Warm-up]
Set 4: 62,5 kg × 12
Set 5: 52,5 kg × 17

Romanian Deadlift (Barbell)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 75 kg × 12
Set 4: 57,5 kg × 18

Good Morning (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 40 kg × 12

Singel Leg Extension
Set 1: 15 kg × 15 [Warm-up]
Set 2: 25 kg × 8 [Warm-up]
Set 3: 35 kg × 12
Set 4: 27,5 kg × 19

Standing Calf Raise (Machine)
Set 1: 10 kg × 10
Set 2: 10 kg × 10
Set 3: 10 kg × 10
Set 4: 10 kg × 10
Set 5: 10 kg × 10
Set 6: 10 kg × 10
Set 7: 10 kg × 10

Notes: 3 last sets toes inward

Lying Vacuum
Set 1: 0:30

Vacuum Bicycle Kicks
Set 1: 20 reps

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

The stretch and contraction om getting on some of these exercises are beyond crazy.
Gaining strength and just feeling great over all!

I posted this in the Invalid Link Removed as well. But i got an update on my replacement package from Powermyself.

It arrived in Sweden last tuesday (23rd february) and yesterday I got a letter in the mail from the customs office.
In that they asked for the following:
  • Copy of the invoice, order, paypal payment etc
  • List of ingredients of all the products
  • URL of site I ordered from
So im sending that over to them and then we will see what happens after that!
 
TheMrMuscle said:
Hamstring And Calves
Wednesday, 3 March 2021 at 06:56

Elliptical Machine
Set 1: 10:00

Lying Leg Curl (Machine)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 32 kg × 10 [Warm-up]
Set 3: 46 kg × 5 [Warm-up]
Set 4: 55,5 kg × 9
Set 5: 41,5 kg × 15

Sumo Squat
Set 1: 20 kg × 15 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]
Set 3: 50 kg × 5 [Warm-up]
Set 4: 62,5 kg × 12
Set 5: 52,5 kg × 17

Romanian Deadlift (Barbell)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 75 kg × 12
Set 4: 57,5 kg × 18

Good Morning (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 40 kg × 12

Singel Leg Extension
Set 1: 15 kg × 15 [Warm-up]
Set 2: 25 kg × 8 [Warm-up]
Set 3: 35 kg × 12
Set 4: 27,5 kg × 19

Standing Calf Raise (Machine)
Set 1: 10 kg × 10
Set 2: 10 kg × 10
Set 3: 10 kg × 10
Set 4: 10 kg × 10
Set 5: 10 kg × 10
Set 6: 10 kg × 10
Set 7: 10 kg × 10

Notes: 3 last sets toes inward

Lying Vacuum
Set 1: 0:30

Vacuum Bicycle Kicks
Set 1: 20 reps

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

The stretch and contraction om getting on some of these exercises are beyond crazy.
Gaining strength and just feeling great over all!

I posted this in the Invalid Link Removed as well. But i got an update on my replacement package from Powermyself.

It arrived in Sweden last tuesday (23rd february) and yesterday I got a letter in the mail from the customs office.
In that they asked for the following:
  • Copy of the invoice, order, paypal payment etc
  • List of ingredients of all the products
  • URL of site I ordered from
So im sending that over to them and then we will see what happens after that!
Click to expand...
Dude that’s an insane amount of crap to jump through just to get a few supps delivered. Especially when I compare it to here - pay an extra few dollars and get protein, supps, even hormonal products shipped to home within a day or two, or at least less time than it took them to write and then send that letter to you
 
MFTrainz said:
Dude that’s an insane amount of crap to jump through just to get a few supps delivered. Especially when I compare it to here - pay an extra few dollars and get protein, supps, even hormonal products shipped to home within a day or two, or at least less time than it took them to write and then send that letter to you
Click to expand...

Yeah when UK left the EU it really screwed us on the mainland.
If this doesnt get better im sure someone will tage advantage and start a solid EU based store that carries everything. The demand is absolutely there!
 
TheMrMuscle said:
Yeah when UK left the EU it really screwed us on the mainland.
If this doesnt get better im sure someone will tage advantage and start a solid EU based store that carries everything. The demand is absolutely there!
Click to expand...
You have the idea and the willpower, you need like a financial backer lol to do the deal making and get you set up
 
Back Width, Rear Delts And Biceps
Thursday, 4 March 2021 at 06:55

Elliptical Machine
Set 1: 10:00

Lat Pulldown (Behind The Neck)
Set 1: 16,5 kg × 15 [Warm-up]
Set 2: 23,5 kg × 10 [Warm-up]
Set 3: 33,5 kg × 5 [Warm-up]
Set 4: 38,5 kg × 12
Set 5: 28,5 kg × 20

Lat Pulldown (Cable)
Set 1: 20 kg × 12 [Warm-up]
Set 2: 28,5 kg × 6 [Warm-up]
Set 3: 36,5 kg × 9
Set 4: 26,5 kg × 19

Lat Pulldown - Underhand (Cable)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 28,5 kg × 5 [Warm-up]
Set 3: 38,5 kg × 9

Iso-Lateral Row (Machine)
Set 1: 27,5 kg × 10 [Warm-up]
Set 2: 45 kg × 8 [Warm-up]
Set 3: 62,5 kg × 12

Dumbbell Pullover
Set 1: 12 kg × 12 [Warm-up]
Set 2: 14 kg × 8 [Warm-up]
Set 3: 16 kg × 15

Seated Bent Over Reverse Flyes
Set 1: 6 kg × 15
Set 2: 6 kg × 15
Set 3: 6 kg × 15
Set 4: 6 kg × 15
Set 5: 6 kg × 15

Face Pull (Cable)
Set 1: 20 kg × 15
Set 2: 20 kg × 15
Set 3: 20 kg × 15

Concentration Curl (Dumbbell)
Set 1: 6 kg × 15 [Warm-up]
Set 2: 8 kg × 10 [Warm-up]
Set 3: 10 kg × 8 [Warm-up]
Set 4: 12 kg × 17

Close-grip Preacher Ez-bar Curls
Set 1: 10 kg × 10 [Warm-up]
Set 2: 15 kg × 12

Bicep Curl (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 35 kg × 12

Lying Vacuum
Set 1: 0:30

Vacuum Bicycle Kicks
Set 1: 20 reps

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

I feel like im repeating myself alto, but DAMN what a great workout.
If i dont put some meat on my back from this i dont know what will do it!
Im steadily increasing reps and/or weights while still getting a full stretch and contraction.
 
It's great that you seem to be progressing so nicely on every workout.
I think a lot of people who haven't trained as long as you have may not realize how incredible it is that at your level you're making progress like every single workout.
 
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