TheMrMuscle
Well-known member
Its fun when small changes makes such drastic impacts. But ive noticed that because i am so strict small changes are usually all I need to make improvment in one area or the other.
MrMuscle getting lean and mean with SNS Thermo Scorch and TTA-500
- Thread starter TheMrMuscle
- Start date
Its fun when small changes makes such drastic impacts. But ive noticed that because i am so strict small changes are usually all I need to make improvment in one area or the other.
TheMrMuscle
Well-known member
Chest, Side Delts And Triceps
Friday, 5 March 2021 at 06:52
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: 24 kg × 15
Bench Press (Barbell)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 70 kg × 9
Set 4: 55 kg × 16
Decline Bench Press (Smith Machine)
Set 1: 30 kg × 10 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 62,5 kg × 11
Chest Fly (Dumbbell)
Set 1: 6 kg × 15 [Warm-up]
Set 2: 10 kg × 10 [Warm-up]
Set 3: 14 kg × 17
Lateral Raise (Dumbbell)
Set 1: 5 kg × 25
Set 2: 6 kg × 20
Set 3: 7 kg × 15
Set 4: 8 kg × 12
Upright Row (Barbell)
Set 1: 35 kg × 15
Set 2: 35 kg × 15
Set 3: 35 kg × 14
Skullcrusher (Barbell)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 45 kg × 8
Set 5: 35 kg × 18
One-arm Dumbbell Extension
Set 1: 6 kg × 10 [Warm-up]
Set 2: 8 kg × 8 [Warm-up]
Set 3: 10 kg × 14
Unilateral Underhand Pushdown
Set 1: 2,5 kg × 15 [Warm-up]
Set 2: 5 kg × 10 [Warm-up]
Set 3: 7,5 kg × 15
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: 10:00
Made some small tweaks to the rep schemes on some exercises today. More spesifically the single arm triceps movments. I felt that it would be better to keep the rep range 12-20 on those as going heavy just made me loose muscle contact. The result was a crazy pump!
Invalid Link Removed
Friday, 5 March 2021 at 06:52
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: 24 kg × 15
Bench Press (Barbell)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 70 kg × 9
Set 4: 55 kg × 16
Decline Bench Press (Smith Machine)
Set 1: 30 kg × 10 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 62,5 kg × 11
Chest Fly (Dumbbell)
Set 1: 6 kg × 15 [Warm-up]
Set 2: 10 kg × 10 [Warm-up]
Set 3: 14 kg × 17
Lateral Raise (Dumbbell)
Set 1: 5 kg × 25
Set 2: 6 kg × 20
Set 3: 7 kg × 15
Set 4: 8 kg × 12
Upright Row (Barbell)
Set 1: 35 kg × 15
Set 2: 35 kg × 15
Set 3: 35 kg × 14
Skullcrusher (Barbell)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 45 kg × 8
Set 5: 35 kg × 18
One-arm Dumbbell Extension
Set 1: 6 kg × 10 [Warm-up]
Set 2: 8 kg × 8 [Warm-up]
Set 3: 10 kg × 14
Unilateral Underhand Pushdown
Set 1: 2,5 kg × 15 [Warm-up]
Set 2: 5 kg × 10 [Warm-up]
Set 3: 7,5 kg × 15
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: 10:00
Made some small tweaks to the rep schemes on some exercises today. More spesifically the single arm triceps movments. I felt that it would be better to keep the rep range 12-20 on those as going heavy just made me loose muscle contact. The result was a crazy pump!
Invalid Link Removed
TheMrMuscle
Well-known member
Quads And Calves
Saturday, 6 March 2021 at 07:30
Elliptical Machine
Set 1: 10:00
Leg Extension (Machine)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 40 kg × 12 [Warm-up]
Set 3: 65 kg × 6 [Warm-up]
Set 4: 80 kg × 15
Set 5: 67,5 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 × 6
Set 5: 70 kg × 6
Bulgarian Split Squat
Set 1: 6 kg × 10 [Warm-up]
Set 2: 10 kg × 5 [Warm-up]
Set 3: 18 kg × 15
Lunge (Dumbbell)
Set 1: 20 kg × 8
Set 2: 20 kg × 8
Set 3: 20 kg × 8
Seated Leg Curl (Machine)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 67,5 kg × 12
Set 3: 52,5 kg × 16
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: 20:00
Had a terrible night of sleep tonight. Woke up at 04.30 because my left calf cramped up something fierce. Thats the same foot that i have th einflamed achilles tendon as well. Perfect start to a day where i was training legs as well haha.
But i got thru the workout with lots om PRs so it went above expectations.
Tonight is my refeed and Im planning on making cookies! I see @The Solution post about his Stacced cookies and i get jealous. Ive also seen Juan Morels mycookiedealer on IG and they also look amazing. But we dont have anything like that here in Sweden, so im going to try to make my own! Wish me luck!
Saturday, 6 March 2021 at 07:30
Elliptical Machine
Set 1: 10:00
Leg Extension (Machine)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 40 kg × 12 [Warm-up]
Set 3: 65 kg × 6 [Warm-up]
Set 4: 80 kg × 15
Set 5: 67,5 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 × 6
Set 5: 70 kg × 6
Bulgarian Split Squat
Set 1: 6 kg × 10 [Warm-up]
Set 2: 10 kg × 5 [Warm-up]
Set 3: 18 kg × 15
Lunge (Dumbbell)
Set 1: 20 kg × 8
Set 2: 20 kg × 8
Set 3: 20 kg × 8
Seated Leg Curl (Machine)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 67,5 kg × 12
Set 3: 52,5 kg × 16
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: 20:00
Had a terrible night of sleep tonight. Woke up at 04.30 because my left calf cramped up something fierce. Thats the same foot that i have th einflamed achilles tendon as well. Perfect start to a day where i was training legs as well haha.
But i got thru the workout with lots om PRs so it went above expectations.
Tonight is my refeed and Im planning on making cookies! I see @The Solution post about his Stacced cookies and i get jealous. Ive also seen Juan Morels mycookiedealer on IG and they also look amazing. But we dont have anything like that here in Sweden, so im going to try to make my own! Wish me luck!
The Solution
Legend
You don’t have a local bakery?
TheMrMuscle
Well-known member
Well, i live in a small "town" in the northern part of Sweden. We have 1 bakery in town and they dont make cookies haha. Only place i can find cookies is at Subway... Its the same with Donuts. There is one store that carries it and they only have 3 flavours where one is filled... If i want it i gotta make it!
And to be fair, Staccced cookies arent "normal" cookies hehe.
The Solution
Legend
Nah. Morgan is a wizard and one of the best in the states
And hey Subway has some damn good cookies for a chain!
LeanEngineer
Legend
Definitely agree on that! Those chocolate chip cookies will melt in your mouth!
TheMrMuscle
Well-known member
Back Thickness, Rear Delts And Biceps
Sunday, 7 March 2021 at 10:29
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: 60 kg × 4 [Warm-up]
Set 4: 67,5 kg × 12
Set 5: 55 kg × 18
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: 45 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: 95 kg × 8
V-bar Pulldown
Set 1: 35 kg × 12 [Warm-up]
Set 2: 55 kg × 6 [Warm-up]
Set 3: 80 kg × 9
Rack Pull (Barbell)
Set 1: 60 kg × 10 [Warm-up]
Set 2: 80 kg × 5 [Warm-up]
Set 3: 100 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 Ez-Bar Arm Blaster Curls
Set 1: 0 kg × 15 [Warm-up]
Set 2: 10 kg × 10 [Warm-up]
Set 3: 15 kg × 20
Bicep Curl (Barbell)
Set 1: 20 kg × 12 [Warm-up]
Set 2: 30 kg × 6 [Warm-up]
Set 3: 35 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: 28,75 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
Finally got to try my new arm blaster out and ive missed using one!
Workout was incredible and i know why, i made cookies!
Invalid Link RemovedInvalid Link Removed
Invalid Link Removed
I got 8 cookies out of the dough and made each one different.
I mean I can eat, but that would put me into a coma!
Sunday, 7 March 2021 at 10:29
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: 60 kg × 4 [Warm-up]
Set 4: 67,5 kg × 12
Set 5: 55 kg × 18
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: 45 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: 95 kg × 8
V-bar Pulldown
Set 1: 35 kg × 12 [Warm-up]
Set 2: 55 kg × 6 [Warm-up]
Set 3: 80 kg × 9
Rack Pull (Barbell)
Set 1: 60 kg × 10 [Warm-up]
Set 2: 80 kg × 5 [Warm-up]
Set 3: 100 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 Ez-Bar Arm Blaster Curls
Set 1: 0 kg × 15 [Warm-up]
Set 2: 10 kg × 10 [Warm-up]
Set 3: 15 kg × 20
Bicep Curl (Barbell)
Set 1: 20 kg × 12 [Warm-up]
Set 2: 30 kg × 6 [Warm-up]
Set 3: 35 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: 28,75 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
Finally got to try my new arm blaster out and ive missed using one!
Workout was incredible and i know why, i made cookies!
Invalid Link RemovedInvalid Link Removed
Invalid Link Removed
I got 8 cookies out of the dough and made each one different.
- Chocolate Chip Cookie
- Double Chocolate Chip
- Snickerdoodle
- Peanut Butter Cookie
- Nutella Cookie
- Oreo Stuffed Cookie
- Gingerbread Stuffed Cookie
- Biscoff Stuffed Cookie
I mean I can eat, but that would put me into a coma!
sns8778
Board Sponsor
Those look delicious. I would have ate every single one of those in one setting haha.
LeanEngineer
Legend
That oreo stuffed cookie has my mouth watering!
TheMrMuscle
Well-known member
Haha that would have been 5600 to 6400 calories! Your stomach would have hated you
It was amazing! Im absolutely making more!
TheMrMuscle
Well-known member
Weekly Report 01.March - 07.March
Week 8 Anabolic Effect
Diet:
(Everything tracked in MyFitnessPal)
Invalid Link Removed
Broke 6000 calories (approx) on my refeed this saturday. Even though i didnt start it until 9:30pm haha.
Body Composition:
(Weight and body fat measured on a FitBit Aria Scale every morning)
Invalid Link Removed
Got some lower body fat readings this week which is good. Looking in the mirror I feel i look amazing now. I do feel leaner than 11% but hey. As long as i feel good the numbers doesnt make that much of a difference.
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
Another week with a slight increase, thats always good!
Recovery:
(Sleep measured with my Fitbit Blaze that I wear all day and night)
Invalid Link Removed
Had a couple of nights of weird readings here. I dunno if my fitbit lost contact with the skin or if i just slept really poorely.
Supplementation:
(Here i comment supplements im trying that arent part of my staple)
Anabolic Effect Week 8:
Have had a great week of workouts. Im making some strength gains on exercises that is blowing my mind.
YES im working in different rep ranges than before, but there is no doubt im making some good progress.
And the pumps.. oh my the pumps!
Popping the cap on the last Anabolic Effect this week. 4 more weeks!
Week 8 Anabolic Effect
Diet:
(Everything tracked in MyFitnessPal)
Invalid Link Removed
Broke 6000 calories (approx) on my refeed this saturday. Even though i didnt start it until 9:30pm haha.
Body Composition:
(Weight and body fat measured on a FitBit Aria Scale every morning)
Invalid Link Removed
Got some lower body fat readings this week which is good. Looking in the mirror I feel i look amazing now. I do feel leaner than 11% but hey. As long as i feel good the numbers doesnt make that much of a difference.
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
Another week with a slight increase, thats always good!
Recovery:
(Sleep measured with my Fitbit Blaze that I wear all day and night)
Invalid Link Removed
Had a couple of nights of weird readings here. I dunno if my fitbit lost contact with the skin or if i just slept really poorely.
Supplementation:
(Here i comment supplements im trying that arent part of my staple)
Anabolic Effect Week 8:
Have had a great week of workouts. Im making some strength gains on exercises that is blowing my mind.
YES im working in different rep ranges than before, but there is no doubt im making some good progress.
And the pumps.. oh my the pumps!
Popping the cap on the last Anabolic Effect this week. 4 more weeks!
LeanEngineer
Legend
Bicep is on point! Looking lean as always.
TheMrMuscle
Well-known member
Chest, Side Delts And Triceps
Tuesday, 9 March 2021 at 06:54
Elliptical Machine
Set 1: 10:00
Bench Press (Dumbbell)
Set 1: 14 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: 62 kg × 8
Set 4: 47,5 kg × 18
Incline Chest Fly (Dumbbell)
Set 1: 8 kg × 15 [Warm-up]
Set 2: 12 kg × 8 [Warm-up]
Set 3: 14 kg × 17
Bench Dip
Set 1: 15 reps [Warm-up]
Set 2: +15 kg × 8 [Warm-up]
Set 3: +35 kg × 11
Pullover (Dumbbell)
Set 1: 12 kg × 15 [Warm-up]
Set 2: 16 kg × 10 [Warm-up]
Set 3: 20 kg × 12
Lateral Raise (Dumbbell)
Set 1: 5 kg × 25
Set 2: 6 kg × 20
Set 3: 7 kg × 15
Set 4: 8 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: 24 kg × 5 [Warm-up]
Set 4: 28 kg × 13
Underhand Triceps Pushdown
Set 1: 12,5 kg × 15 [Warm-up]
Set 2: 17,5 kg × 10 [Warm-up]
Set 3: 25,75 kg × 18
Rope Pushdown
Set 1: 10 kg × 15 [Warm-up]
Set 2: 15 kg × 10 [Warm-up]
Set 3: 21 kg × 12
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
First pressing movment was heavy today! But rest of the workout went really well. Can expect to have constant progression from week to week. Some weeks the body needs to catch up!
Tuesday, 9 March 2021 at 06:54
Elliptical Machine
Set 1: 10:00
Bench Press (Dumbbell)
Set 1: 14 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: 62 kg × 8
Set 4: 47,5 kg × 18
Incline Chest Fly (Dumbbell)
Set 1: 8 kg × 15 [Warm-up]
Set 2: 12 kg × 8 [Warm-up]
Set 3: 14 kg × 17
Bench Dip
Set 1: 15 reps [Warm-up]
Set 2: +15 kg × 8 [Warm-up]
Set 3: +35 kg × 11
Pullover (Dumbbell)
Set 1: 12 kg × 15 [Warm-up]
Set 2: 16 kg × 10 [Warm-up]
Set 3: 20 kg × 12
Lateral Raise (Dumbbell)
Set 1: 5 kg × 25
Set 2: 6 kg × 20
Set 3: 7 kg × 15
Set 4: 8 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: 24 kg × 5 [Warm-up]
Set 4: 28 kg × 13
Underhand Triceps Pushdown
Set 1: 12,5 kg × 15 [Warm-up]
Set 2: 17,5 kg × 10 [Warm-up]
Set 3: 25,75 kg × 18
Rope Pushdown
Set 1: 10 kg × 15 [Warm-up]
Set 2: 15 kg × 10 [Warm-up]
Set 3: 21 kg × 12
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
First pressing movment was heavy today! But rest of the workout went really well. Can expect to have constant progression from week to week. Some weeks the body needs to catch up!
TheMrMuscle
Well-known member
Hamstring And Calves
Wednesday, 10 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 × 10
Set 5: 41,5 kg × 16
Sumo Squat
Set 1: 20 kg × 15 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]
Set 3: 55 kg × 5 [Warm-up]
Set 4: 65 kg × 9
Set 5: 52,5 kg × 20
Romanian Deadlift (Barbell)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 6 [Warm-up]
Set 3: 77,5 kg × 10
Set 4: 60 kg × 20
Good Morning (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 42,5 kg × 12
Singel Leg Extension
Set 1: 17,5 kg × 15 [Warm-up]
Set 2: 27,5 kg × 8 [Warm-up]
Set 3: 37,5 kg × 12
Set 4: 30 kg × 18
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
Today I felt strong and it showed! Great lifts all around and I made strength gains on every set.
Also starting to feel an even greater mind muscle contact on the Good Mornings which is great!
Wednesday, 10 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 × 10
Set 5: 41,5 kg × 16
Sumo Squat
Set 1: 20 kg × 15 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]
Set 3: 55 kg × 5 [Warm-up]
Set 4: 65 kg × 9
Set 5: 52,5 kg × 20
Romanian Deadlift (Barbell)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 6 [Warm-up]
Set 3: 77,5 kg × 10
Set 4: 60 kg × 20
Good Morning (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 42,5 kg × 12
Singel Leg Extension
Set 1: 17,5 kg × 15 [Warm-up]
Set 2: 27,5 kg × 8 [Warm-up]
Set 3: 37,5 kg × 12
Set 4: 30 kg × 18
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
Today I felt strong and it showed! Great lifts all around and I made strength gains on every set.
Also starting to feel an even greater mind muscle contact on the Good Mornings which is great!
TheMrMuscle
Well-known member
Back Width, Rear Delts And Biceps
Thursday, 11 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: 40 kg × 10
Set 5: 30 kg × 18
Lat Pulldown (Cable)
Set 1: 20 kg × 12 [Warm-up]
Set 2: 28,5 kg × 6 [Warm-up]
Set 3: 36,5 kg × 10
Set 4: 28,5 kg × 16
Lat Pulldown - Underhand (Cable)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 28,5 kg × 5 [Warm-up]
Set 3: 38,5 kg × 10
Iso-Lateral Row (Machine)
Set 1: 30 kg × 12 [Warm-up]
Set 2: 45 kg × 8 [Warm-up]
Set 3: 65 kg × 12
Dumbbell Pullover
Set 1: 12 kg × 15 [Warm-up]
Set 2: 14 kg × 10 [Warm-up]
Set 3: 18 kg × 15
Seated Bent Over Reverse Flyes
Set 1: 7 kg × 15
Set 2: 7 kg × 15
Set 3: 7 kg × 15
Set 4: 7 kg × 15
Set 5: 7 kg × 15
Face Pull (Cable)
Set 1: 21,5 kg × 15
Set 2: 21,5 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: 14 kg × 12
Close-grip Preacher Ez-bar Curls
Set 1: 10 kg × 10 [Warm-up]
Set 2: 15 kg × 13
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
Back and biceps has always been my favorite day to train and with this program i love it even more!
Today the gym was empty, not a soul in there. Schools are out for winter holiday here so i guess nobody gets up that early to work out. Fine by me!
Thursday, 11 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: 40 kg × 10
Set 5: 30 kg × 18
Lat Pulldown (Cable)
Set 1: 20 kg × 12 [Warm-up]
Set 2: 28,5 kg × 6 [Warm-up]
Set 3: 36,5 kg × 10
Set 4: 28,5 kg × 16
Lat Pulldown - Underhand (Cable)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 28,5 kg × 5 [Warm-up]
Set 3: 38,5 kg × 10
Iso-Lateral Row (Machine)
Set 1: 30 kg × 12 [Warm-up]
Set 2: 45 kg × 8 [Warm-up]
Set 3: 65 kg × 12
Dumbbell Pullover
Set 1: 12 kg × 15 [Warm-up]
Set 2: 14 kg × 10 [Warm-up]
Set 3: 18 kg × 15
Seated Bent Over Reverse Flyes
Set 1: 7 kg × 15
Set 2: 7 kg × 15
Set 3: 7 kg × 15
Set 4: 7 kg × 15
Set 5: 7 kg × 15
Face Pull (Cable)
Set 1: 21,5 kg × 15
Set 2: 21,5 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: 14 kg × 12
Close-grip Preacher Ez-bar Curls
Set 1: 10 kg × 10 [Warm-up]
Set 2: 15 kg × 13
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
Back and biceps has always been my favorite day to train and with this program i love it even more!
Today the gym was empty, not a soul in there. Schools are out for winter holiday here so i guess nobody gets up that early to work out. Fine by me!
TheMrMuscle
Well-known member
Working sets are taken to failure while maintaining perfect form.
For exercises with 2 work sets the thought is to hit failure in 2 different rep ranges.
First set 8-12, second set 15-20.
elo76
Active member
Thanks for the reply. Always looking for something different. Since I'm also in my 40's (44), I want to stay injury free too. Been using Meadows programs for a few years now.
TheMrMuscle
Well-known member
Chest, Side Delts And Triceps
Friday, 12 March 2021 at 06:51
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: 24 kg × 16
Bench Press (Barbell)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 70 kg × 9
Set 4: 55 kg × 16
Decline Bench Press (Smith Machine)
Set 1: 30 kg × 10 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 65 kg × 9
Chest Fly (Dumbbell)
Set 1: 6 kg × 15 [Warm-up]
Set 2: 10 kg × 10 [Warm-up]
Set 3: 14 kg × 20
Lateral Raise (Dumbbell)
Set 1: 5 kg × 25
Set 2: 6 kg × 20
Set 3: 7 kg × 15
Set 4: 8 kg × 12
Upright Row (Barbell)
Set 1: 35 kg × 15
Set 2: 35 kg × 15
Set 3: 35 kg × 14
Skullcrusher (Barbell)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 45 kg × 10
Set 5: 35 kg × 20
One-arm Dumbbell Extension
Set 1: 6 kg × 10 [Warm-up]
Set 2: 8 kg × 8 [Warm-up]
Set 3: 10 kg × 15
Unilateral Underhand Pushdown
Set 1: 2,5 kg × 15 [Warm-up]
Set 2: 5 kg × 10 [Warm-up]
Set 3: 7,5 kg × 16
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: 10:00
Felt some pain in my left rotator cuff/shoulder on the first working set on bench press so ill rotate that exerciese out next week. My gym has this old school nautilus incline pec dec machine that i have wanted to try for a while. Might throw that in or just do an overhead press of some sort. Will see what im in the mood for next week!
Friday, 12 March 2021 at 06:51
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: 24 kg × 16
Bench Press (Barbell)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 70 kg × 9
Set 4: 55 kg × 16
Decline Bench Press (Smith Machine)
Set 1: 30 kg × 10 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 65 kg × 9
Chest Fly (Dumbbell)
Set 1: 6 kg × 15 [Warm-up]
Set 2: 10 kg × 10 [Warm-up]
Set 3: 14 kg × 20
Lateral Raise (Dumbbell)
Set 1: 5 kg × 25
Set 2: 6 kg × 20
Set 3: 7 kg × 15
Set 4: 8 kg × 12
Upright Row (Barbell)
Set 1: 35 kg × 15
Set 2: 35 kg × 15
Set 3: 35 kg × 14
Skullcrusher (Barbell)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 45 kg × 10
Set 5: 35 kg × 20
One-arm Dumbbell Extension
Set 1: 6 kg × 10 [Warm-up]
Set 2: 8 kg × 8 [Warm-up]
Set 3: 10 kg × 15
Unilateral Underhand Pushdown
Set 1: 2,5 kg × 15 [Warm-up]
Set 2: 5 kg × 10 [Warm-up]
Set 3: 7,5 kg × 16
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: 10:00
Felt some pain in my left rotator cuff/shoulder on the first working set on bench press so ill rotate that exerciese out next week. My gym has this old school nautilus incline pec dec machine that i have wanted to try for a while. Might throw that in or just do an overhead press of some sort. Will see what im in the mood for next week!
TheMrMuscle
Well-known member
Quads And Calves
Saturday, 13 March 2021 at 07:49
Elliptical Machine
Set 1: 10:00
Leg Extension (Machine)
Set 1: 25 kg × 15 [Warm-up]
Set 2: 45 kg × 12 [Warm-up]
Set 3: 65 kg × 10 [Warm-up]
Set 4: 85 kg × 14
Set 5: 70 kg × 16
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 × 7
Set 5: 70 kg × 6
Bulgarian Split Squat
Set 1: 10 kg × 10 [Warm-up]
Set 2: 16 kg × 5 [Warm-up]
Set 3: 20 kg × 15
Lunge (Dumbbell)
Set 1: 22 kg × 8
Set 2: 22 kg × 8
Set 3: 22 kg × 8
Seated Leg Curl (Machine)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 70 kg × 12
Set 3: 52,5 kg × 18
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: 30:00
Great workout today! Im at work now and my legs are shaking, so i did something right.
Tonight is a refeed and I havent really planned it out. But im having the rest of the cookies i made last saturday, im also having a couple of pints of ice cream. But I havent decided on the "food" part. It might be lasagne, pizza or home made sandwiches. Time will tell! Just thinking about it is making me hungry.
Saturday, 13 March 2021 at 07:49
Elliptical Machine
Set 1: 10:00
Leg Extension (Machine)
Set 1: 25 kg × 15 [Warm-up]
Set 2: 45 kg × 12 [Warm-up]
Set 3: 65 kg × 10 [Warm-up]
Set 4: 85 kg × 14
Set 5: 70 kg × 16
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 × 7
Set 5: 70 kg × 6
Bulgarian Split Squat
Set 1: 10 kg × 10 [Warm-up]
Set 2: 16 kg × 5 [Warm-up]
Set 3: 20 kg × 15
Lunge (Dumbbell)
Set 1: 22 kg × 8
Set 2: 22 kg × 8
Set 3: 22 kg × 8
Seated Leg Curl (Machine)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 70 kg × 12
Set 3: 52,5 kg × 18
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: 30:00
Great workout today! Im at work now and my legs are shaking, so i did something right.
Tonight is a refeed and I havent really planned it out. But im having the rest of the cookies i made last saturday, im also having a couple of pints of ice cream. But I havent decided on the "food" part. It might be lasagne, pizza or home made sandwiches. Time will tell! Just thinking about it is making me hungry.
LeanEngineer
Legend
That sounds good! I think i'm going to do a refeed/cheat day this coming weekend. Donuts are on the list!
TheMrMuscle
Well-known member
Donuts is another one of those things thats just not available here. We have one grocery store that has an in house bakery that does some. They are good, but only like 4 flavors and only 2 of em filled. I love donuts so its sad!
TheMrMuscle
Well-known member
Back Thickness, Rear Delts And Biceps
Sunday, 14 March 2021 at 08:37
Elliptical Machine
Set 1: 10:00
Bent Over Row (Barbell)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]
Set 3: 60 kg × 5 [Warm-up]
Set 4: 70 kg × 9
Set 5: 55 kg × 19
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: 47,5 kg × 12
Set 5: 35 kg × 20
Seated Row (Cable)
Set 1: 45 kg × 12 [Warm-up]
Set 2: 75 kg × 8 [Warm-up]
Set 3: 95 kg × 9
V-bar Pulldown
Set 1: 35 kg × 12 [Warm-up]
Set 2: 55 kg × 6 [Warm-up]
Set 3: 80 kg × 10
Rack Pull (Barbell)
Set 1: 60 kg × 10 [Warm-up]
Set 2: 80 kg × 5 [Warm-up]
Set 3: 105 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: 7 kg × 15
Set 2: 7 kg × 15
Set 3: 7 kg × 15
Set 4: 7 kg × 15
Set 5: 7 kg × 15
Incline Curl (Dumbbell)
Set 1: 7 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 Ez-Bar Arm Blaster Curls
Set 1: 10 kg × 10 [Warm-up]
Set 2: 15 kg × 10 [Warm-up]
Set 3: 20 kg × 13
Bicep Curl (Dumbbell)
Set 1: 8 kg × 10 [Warm-up]
Set 2: 12 kg × 10 [Warm-up]
Set 3: 16 kg × 12
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: 20:00
Sunday workouts are my favourite of the week. Because of the refeed the evening before and having the day off i can really spend some serious time at the gym and have energy for days. Strength, pump and energy was super high today!
Sunday, 14 March 2021 at 08:37
Elliptical Machine
Set 1: 10:00
Bent Over Row (Barbell)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]
Set 3: 60 kg × 5 [Warm-up]
Set 4: 70 kg × 9
Set 5: 55 kg × 19
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: 47,5 kg × 12
Set 5: 35 kg × 20
Seated Row (Cable)
Set 1: 45 kg × 12 [Warm-up]
Set 2: 75 kg × 8 [Warm-up]
Set 3: 95 kg × 9
V-bar Pulldown
Set 1: 35 kg × 12 [Warm-up]
Set 2: 55 kg × 6 [Warm-up]
Set 3: 80 kg × 10
Rack Pull (Barbell)
Set 1: 60 kg × 10 [Warm-up]
Set 2: 80 kg × 5 [Warm-up]
Set 3: 105 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: 7 kg × 15
Set 2: 7 kg × 15
Set 3: 7 kg × 15
Set 4: 7 kg × 15
Set 5: 7 kg × 15
Incline Curl (Dumbbell)
Set 1: 7 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 Ez-Bar Arm Blaster Curls
Set 1: 10 kg × 10 [Warm-up]
Set 2: 15 kg × 10 [Warm-up]
Set 3: 20 kg × 13
Bicep Curl (Dumbbell)
Set 1: 8 kg × 10 [Warm-up]
Set 2: 12 kg × 10 [Warm-up]
Set 3: 16 kg × 12
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: 20:00
Sunday workouts are my favourite of the week. Because of the refeed the evening before and having the day off i can really spend some serious time at the gym and have energy for days. Strength, pump and energy was super high today!
LeanEngineer
Legend
TheMrMuscle
Well-known member
Dang! I think it's time for a move to a new city I guess
Haha i think i would LOVE to live in a big city. Id be getting food from a different place each saturday!
TheMrMuscle
Well-known member
Weekly Report 08.March - 14.March
Week 9 Anabolic Effect
Week 1 M-Test
Diet:
(Everything tracked in MyFitnessPal)
Invalid Link Removed
So pretty much same average caloric intake as last week, thats a job well done!
Body Composition:
(Weight and body fat measured on a FitBit Aria Scale every morning)
Invalid Link Removed
Pretty much the same as last week here as well. The body feels good and I think i look good as well!
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
Keeping it consistent!
Recovery:
(Sleep measured with my Fitbit Blaze that I wear all day and night)
Invalid Link Removed
Slept better than last week, thats a win!
Supplementation:
(Here i comment supplements im trying that arent part of my staple)
Anabolic Effect Week 9:
My workouts continue to improve and im feeling great.
Always sad when you open the last bottle, BUT there will be more AE in the future.
M-Test Week 1:
Thats right! Now we are cooking with fire here. AE and M-Test Stack ftw!
Ive only ever run AE and M-test solo before so this should be alot of fun.
The effect i noticed the first week was more morning wood (tmi i know) and increased aggression at the gym.
Both are in line with what i experienced when i ran my 1 bottle of M-Test before this AE run.
Week 9 Anabolic Effect
Week 1 M-Test
Diet:
(Everything tracked in MyFitnessPal)
Invalid Link Removed
So pretty much same average caloric intake as last week, thats a job well done!
Body Composition:
(Weight and body fat measured on a FitBit Aria Scale every morning)
Invalid Link Removed
Pretty much the same as last week here as well. The body feels good and I think i look good as well!
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
Keeping it consistent!
Recovery:
(Sleep measured with my Fitbit Blaze that I wear all day and night)
Invalid Link Removed
Slept better than last week, thats a win!
Supplementation:
(Here i comment supplements im trying that arent part of my staple)
Anabolic Effect Week 9:
My workouts continue to improve and im feeling great.
Always sad when you open the last bottle, BUT there will be more AE in the future.
M-Test Week 1:
Thats right! Now we are cooking with fire here. AE and M-Test Stack ftw!
Ive only ever run AE and M-test solo before so this should be alot of fun.
The effect i noticed the first week was more morning wood (tmi i know) and increased aggression at the gym.
Both are in line with what i experienced when i ran my 1 bottle of M-Test before this AE run.
LeanEngineer
Legend
That's what my wife and I currently do. So many good food options available! Although we've found a few we like and rotate some of those in as duplicates
TheMrMuscle
Well-known member
Chest, Side Delts And Triceps
Tuesday, 16 March 2021 at 07:02
Elliptical Machine
Set 1: 10:00
Bench Press (Dumbbell)
Set 1: 14 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: 62 kg × 9
Set 4: 47,5 kg × 20
Incline Chest Fly (Dumbbell)
Set 1: 8 kg × 15 [Warm-up]
Set 2: 12 kg × 8 [Warm-up]
Set 3: 14 kg × 19
Bench Dip
Set 1: 15 reps [Warm-up]
Set 2: +20 kg × 5 [Warm-up]
Set 3: +40 kg × 11
Pullover (Dumbbell)
Set 1: 12 kg × 15 [Warm-up]
Set 2: 16 kg × 10 [Warm-up]
Set 3: 20 kg × 15
Lateral Raise (Dumbbell)
Set 1: 5 kg × 25
Set 2: 6 kg × 20
Set 3: 7 kg × 15
Set 4: 8 kg × 12
Set 5: 9 kg × 10
Triceps Extension (Dumbbell)
Set 1: 14 kg × 15 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 26 kg × 5 [Warm-up]
Set 4: 30 kg × 9
Underhand Triceps Pushdown
Set 1: 12,5 kg × 15 [Warm-up]
Set 2: 17,5 kg × 10 [Warm-up]
Set 3: 25,75 kg × 20
Rope Pushdown
Set 1: 10 kg × 15 [Warm-up]
Set 2: 15 kg × 10 [Warm-up]
Set 3: 21 kg × 13
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
For the last i dunno 6-7 years ive been wearing a Fitbit to track my steps, sleep, calories etc. But now it was time to level up, so I went and ordered a Whoop 3.0 strap. This is aso a fitness tracker, but it will give me much more data to work with.
It needs 4 days to calibrate to my body and after that it will give me more and more accurate metrics the longer i wear it. I got it last night and have been wearing it since then. It gave me some crazy Slow Wave and REM sleep the first night. But that can be because its calibrating.
Invalid Link Removed
It measures HRV, RHR, Respitory Rate and Sleep. Then it will crunch it in different algorithms and give me a Recovery score and a Strain score. Which i can use to see how my body is reacting to what i am doing.
Invalid Link Removed
It also has a Journal function that helps track behaviour and see over time how this affects your recovery. Im hoping that down the line i can use this as a way to see how different supplements and diet choices affect my body.
Tuesday, 16 March 2021 at 07:02
Elliptical Machine
Set 1: 10:00
Bench Press (Dumbbell)
Set 1: 14 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: 62 kg × 9
Set 4: 47,5 kg × 20
Incline Chest Fly (Dumbbell)
Set 1: 8 kg × 15 [Warm-up]
Set 2: 12 kg × 8 [Warm-up]
Set 3: 14 kg × 19
Bench Dip
Set 1: 15 reps [Warm-up]
Set 2: +20 kg × 5 [Warm-up]
Set 3: +40 kg × 11
Pullover (Dumbbell)
Set 1: 12 kg × 15 [Warm-up]
Set 2: 16 kg × 10 [Warm-up]
Set 3: 20 kg × 15
Lateral Raise (Dumbbell)
Set 1: 5 kg × 25
Set 2: 6 kg × 20
Set 3: 7 kg × 15
Set 4: 8 kg × 12
Set 5: 9 kg × 10
Triceps Extension (Dumbbell)
Set 1: 14 kg × 15 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 26 kg × 5 [Warm-up]
Set 4: 30 kg × 9
Underhand Triceps Pushdown
Set 1: 12,5 kg × 15 [Warm-up]
Set 2: 17,5 kg × 10 [Warm-up]
Set 3: 25,75 kg × 20
Rope Pushdown
Set 1: 10 kg × 15 [Warm-up]
Set 2: 15 kg × 10 [Warm-up]
Set 3: 21 kg × 13
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
For the last i dunno 6-7 years ive been wearing a Fitbit to track my steps, sleep, calories etc. But now it was time to level up, so I went and ordered a Whoop 3.0 strap. This is aso a fitness tracker, but it will give me much more data to work with.
It needs 4 days to calibrate to my body and after that it will give me more and more accurate metrics the longer i wear it. I got it last night and have been wearing it since then. It gave me some crazy Slow Wave and REM sleep the first night. But that can be because its calibrating.
Invalid Link Removed
It measures HRV, RHR, Respitory Rate and Sleep. Then it will crunch it in different algorithms and give me a Recovery score and a Strain score. Which i can use to see how my body is reacting to what i am doing.
Invalid Link Removed
It also has a Journal function that helps track behaviour and see over time how this affects your recovery. Im hoping that down the line i can use this as a way to see how different supplements and diet choices affect my body.
TheMrMuscle
Well-known member
Hamstring And Calves
Wednesday, 17 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 × 11
Set 5: 41,5 kg × 17
Sumo Squat
Set 1: 20 kg × 15 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]
Set 3: 55 kg × 5 [Warm-up]
Set 4: 65 kg × 11
Set 5: 55 kg × 16
Romanian Deadlift (Barbell)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 6 [Warm-up]
Set 3: 77,5 kg × 12
Set 4: 62,5 kg × 17
Good Morning (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 45 kg × 10
Singel Leg Extension Utopia
Set 1: 17,5 kg × 15 [Warm-up]
Set 2: 30 kg × 8 [Warm-up]
Set 3: 40 kg × 12
Set 4: 30 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
Lying Vacuum
Set 1: 0:30
Vacuum Bicycle Kicks
Set 1: 20 reps
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 20:00
Thte Whoop showed a better Recovery score today, improved all my readings as i expected it would as its getting to know how my body reacts to sleep and training.
Invalid Link Removed
It is still calibrating so we will have to see where it ends up in a month or two. But i found the caloric expenditure compared to my Fitbit interesting.
Invalid Link RemovedInvalid Link Removed
1000 calories difference is pretty high!
I suspect the correct number is somewhere in between.
Again, will be interesting to see how it changes as it gets to know me.
Wednesday, 17 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 × 11
Set 5: 41,5 kg × 17
Sumo Squat
Set 1: 20 kg × 15 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]
Set 3: 55 kg × 5 [Warm-up]
Set 4: 65 kg × 11
Set 5: 55 kg × 16
Romanian Deadlift (Barbell)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 6 [Warm-up]
Set 3: 77,5 kg × 12
Set 4: 62,5 kg × 17
Good Morning (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 45 kg × 10
Singel Leg Extension Utopia
Set 1: 17,5 kg × 15 [Warm-up]
Set 2: 30 kg × 8 [Warm-up]
Set 3: 40 kg × 12
Set 4: 30 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
Lying Vacuum
Set 1: 0:30
Vacuum Bicycle Kicks
Set 1: 20 reps
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 20:00
Thte Whoop showed a better Recovery score today, improved all my readings as i expected it would as its getting to know how my body reacts to sleep and training.
Invalid Link Removed
It is still calibrating so we will have to see where it ends up in a month or two. But i found the caloric expenditure compared to my Fitbit interesting.
Invalid Link RemovedInvalid Link Removed
1000 calories difference is pretty high!
I suspect the correct number is somewhere in between.
Again, will be interesting to see how it changes as it gets to know me.
LeanEngineer
Legend
I may have to look into the Whoop. The interface for the data it provides looks pretty slick.
TheMrMuscle
Well-known member
Let me know if you decide on one. When you sign up you get a referal link and that gives both the owner and the user of the link a free month. So i can throw mine your way.
TheMrMuscle
Well-known member
Back Width, Rear Delts And Biceps
Thursday, 18 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: 40 kg × 11
Set 5: 30 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 × 11
Set 4: 28,5 kg × 18
MTS Front Pulldown
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 45 kg × 12
Iso-Lateral Row (Machine)
Set 1: 30 kg × 12 [Warm-up]
Set 2: 50 kg × 6 [Warm-up]
Set 3: 67,5 kg × 12
Dumbbell Pullover
Set 1: 12 kg × 15 [Warm-up]
Set 2: 14 kg × 10 [Warm-up]
Set 3: 18 kg × 16
Seated Bent Over Reverse Flyes
Set 1: 7 kg × 15
Set 2: 7 kg × 15
Set 3: 7 kg × 15
Set 4: 7 kg × 15
Set 5: 7 kg × 15
Face Pull (Cable)
Set 1: 21,5 kg × 15
Set 2: 21,5 kg × 15
Set 3: 21,5 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: 14 kg × 14
Close-grip Preacher Ez-bar Curls
Set 1: 10 kg × 10 [Warm-up]
Set 2: 15 kg × 14
Bicep Curl (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 36 kg × 10
Lying Vacuum
Set 1: 0:30
Vacuum Bicycle Kicks
Set 1: 20 reps
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 15:00
Felt strong and energized today. Back and biceps is my favorite day of the week so it is alway easy to get outta bed for this one.
Had a good night sleep but our puppy managed to pee the bed TWICE. So we had to get up and change the sheets twice haha. But i still got a good recovery score from my Whoop. It only needs one more night of sleep now to have finished calibration for my baseline. It will continue to collect data and refine its results onward. But tomorrow it should have enough data to be able to recommend a daily strain based on my recovery score.
Invalid Link Removed
Thursday, 18 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: 40 kg × 11
Set 5: 30 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 × 11
Set 4: 28,5 kg × 18
MTS Front Pulldown
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 45 kg × 12
Iso-Lateral Row (Machine)
Set 1: 30 kg × 12 [Warm-up]
Set 2: 50 kg × 6 [Warm-up]
Set 3: 67,5 kg × 12
Dumbbell Pullover
Set 1: 12 kg × 15 [Warm-up]
Set 2: 14 kg × 10 [Warm-up]
Set 3: 18 kg × 16
Seated Bent Over Reverse Flyes
Set 1: 7 kg × 15
Set 2: 7 kg × 15
Set 3: 7 kg × 15
Set 4: 7 kg × 15
Set 5: 7 kg × 15
Face Pull (Cable)
Set 1: 21,5 kg × 15
Set 2: 21,5 kg × 15
Set 3: 21,5 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: 14 kg × 14
Close-grip Preacher Ez-bar Curls
Set 1: 10 kg × 10 [Warm-up]
Set 2: 15 kg × 14
Bicep Curl (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 36 kg × 10
Lying Vacuum
Set 1: 0:30
Vacuum Bicycle Kicks
Set 1: 20 reps
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 15:00
Felt strong and energized today. Back and biceps is my favorite day of the week so it is alway easy to get outta bed for this one.
Had a good night sleep but our puppy managed to pee the bed TWICE. So we had to get up and change the sheets twice haha. But i still got a good recovery score from my Whoop. It only needs one more night of sleep now to have finished calibration for my baseline. It will continue to collect data and refine its results onward. But tomorrow it should have enough data to be able to recommend a daily strain based on my recovery score.
Invalid Link Removed
TheMrMuscle
Well-known member
Chest, Side Delts And Triceps
Friday, 19 March 2021 at 06:55
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 × 5 [Warm-up]
Set 4: 30 kg × 10
Set 5: 24 kg × 16
Decline Bench Press (Smith Machine)
Set 1: 30 kg × 12 [Warm-up]
Set 2: 50 kg × 6 [Warm-up]
Set 3: 65 kg × 10
Set 4: 50 kg × 16
Chest Fly (Dumbbell)
Set 1: 7 kg × 15 [Warm-up]
Set 2: 12 kg × 8 [Warm-up]
Set 3: 16 kg × 16
Arnold Press (Dumbbell)
Set 1: 8 kg × 10 [Warm-up]
Set 2: 12 kg × 5 [Warm-up]
Set 3: 16 kg × 10
Lateral Raise (Dumbbell)
Set 1: 5 kg × 25
Set 2: 6 kg × 20
Set 3: 7 kg × 15
Set 4: 8 kg × 12
Seated Dumbbell Shrug
Set 1: 18 kg × 15
Set 2: 18 kg × 15
Set 3: 18 kg × 15
Skullcrusher (Barbell)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 45 kg × 11
Set 5: 37,5 kg × 16
One-arm Dumbbell Extension
Set 1: 7 kg × 10 [Warm-up]
Set 2: 10 kg × 5 [Warm-up]
Set 3: 12 kg × 8
Unilateral Underhand Pushdown
Set 1: 2,5 kg × 15 [Warm-up]
Set 2: 5 kg × 10 [Warm-up]
Set 3: 7,5 kg × 17
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: 10:00
Another fantastic workout. Dropped the bench press because i felt it in my shoulder last week and put in some good old Arnold Presses instead. Also added some seated shrugs to get some more size to the upper traps.
This was the fourth night wearing my Whoop and now it has enough data on me to build a baseline. That way the data it gets from me will become more and more personalized. Pretty happy with todays recovery score!
Invalid Link Removed
Friday, 19 March 2021 at 06:55
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 × 5 [Warm-up]
Set 4: 30 kg × 10
Set 5: 24 kg × 16
Decline Bench Press (Smith Machine)
Set 1: 30 kg × 12 [Warm-up]
Set 2: 50 kg × 6 [Warm-up]
Set 3: 65 kg × 10
Set 4: 50 kg × 16
Chest Fly (Dumbbell)
Set 1: 7 kg × 15 [Warm-up]
Set 2: 12 kg × 8 [Warm-up]
Set 3: 16 kg × 16
Arnold Press (Dumbbell)
Set 1: 8 kg × 10 [Warm-up]
Set 2: 12 kg × 5 [Warm-up]
Set 3: 16 kg × 10
Lateral Raise (Dumbbell)
Set 1: 5 kg × 25
Set 2: 6 kg × 20
Set 3: 7 kg × 15
Set 4: 8 kg × 12
Seated Dumbbell Shrug
Set 1: 18 kg × 15
Set 2: 18 kg × 15
Set 3: 18 kg × 15
Skullcrusher (Barbell)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 45 kg × 11
Set 5: 37,5 kg × 16
One-arm Dumbbell Extension
Set 1: 7 kg × 10 [Warm-up]
Set 2: 10 kg × 5 [Warm-up]
Set 3: 12 kg × 8
Unilateral Underhand Pushdown
Set 1: 2,5 kg × 15 [Warm-up]
Set 2: 5 kg × 10 [Warm-up]
Set 3: 7,5 kg × 17
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: 10:00
Another fantastic workout. Dropped the bench press because i felt it in my shoulder last week and put in some good old Arnold Presses instead. Also added some seated shrugs to get some more size to the upper traps.
This was the fourth night wearing my Whoop and now it has enough data on me to build a baseline. That way the data it gets from me will become more and more personalized. Pretty happy with todays recovery score!
Invalid Link Removed
LeanEngineer
Legend
Arnold Presses are always fun to incorporate into shoulder day. I don't do them all the time but when I do add them in I feel it the next day for sure.
TheMrMuscle
Well-known member
I like them because they arent a power movement so you dont have to go heavy. They also seem to incorporate more of the whole deltoid and not only the front.
TheMrMuscle
Well-known member
Quads And Calves
Saturday, 20 March 2021 at 07:53
Elliptical Machine
Set 1: 10:00
Leg Extension (Machine)
Set 1: 25 kg × 15 [Warm-up]
Set 2: 50 kg × 12 [Warm-up]
Set 3: 70 kg × 10 [Warm-up]
Set 4: 87,5 kg × 13
Set 5: 70 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 × 8
Set 5: 70 kg × 6
Bulgarian Split Squat
Set 1: 10 kg × 10 [Warm-up]
Set 2: 16 kg × 5 [Warm-up]
Set 3: 22 kg × 15
Lunge (Dumbbell)
Set 1: 24 kg × 8
Set 2: 24 kg × 8
Set 3: 24 kg × 8
Single Leg Curl
Set 1: 10 kg × 10 [Warm-up]
Set 2: 30 kg × 12
Set 3: 22,5 kg × 20
Seated Calf Raise (Plate Loaded)
Set 1: 10 kg × 12
Set 2: 10 kg × 12
Set 3: 10 kg × 12
Set 4: 10 kg × 12
Set 5: 10 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: 30:00
Killer workout yet again. Been at work for 3 hours and my legs are still throbbing.
Recovery score was a bit lower than yesterday but I still was able to bring it 100% at the gym.
Invalid Link Removed
I usually sleep in to 6am on saturdays, but the dogs woke me up at 5am and i felt fresh. So i went downstairs and made Brownies haha. Ive been craving them for a while and I wanted to have some when watching Falcon and The Winter soldier PLUS Justice League - Snyder Cut tonight.
I made 3 different ones:
In addition im gonna head over to Subway and get four 6 inch subs. I havent decided 100% on which but I think they will be:
Saturday, 20 March 2021 at 07:53
Elliptical Machine
Set 1: 10:00
Leg Extension (Machine)
Set 1: 25 kg × 15 [Warm-up]
Set 2: 50 kg × 12 [Warm-up]
Set 3: 70 kg × 10 [Warm-up]
Set 4: 87,5 kg × 13
Set 5: 70 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 × 8
Set 5: 70 kg × 6
Bulgarian Split Squat
Set 1: 10 kg × 10 [Warm-up]
Set 2: 16 kg × 5 [Warm-up]
Set 3: 22 kg × 15
Lunge (Dumbbell)
Set 1: 24 kg × 8
Set 2: 24 kg × 8
Set 3: 24 kg × 8
Single Leg Curl
Set 1: 10 kg × 10 [Warm-up]
Set 2: 30 kg × 12
Set 3: 22,5 kg × 20
Seated Calf Raise (Plate Loaded)
Set 1: 10 kg × 12
Set 2: 10 kg × 12
Set 3: 10 kg × 12
Set 4: 10 kg × 12
Set 5: 10 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: 30:00
Killer workout yet again. Been at work for 3 hours and my legs are still throbbing.
Recovery score was a bit lower than yesterday but I still was able to bring it 100% at the gym.
Invalid Link Removed
I usually sleep in to 6am on saturdays, but the dogs woke me up at 5am and i felt fresh. So i went downstairs and made Brownies haha. Ive been craving them for a while and I wanted to have some when watching Falcon and The Winter soldier PLUS Justice League - Snyder Cut tonight.
I made 3 different ones:
- Nutella Brownies
- Peanut Butter Brownies
- Oreo Brownies
In addition im gonna head over to Subway and get four 6 inch subs. I havent decided 100% on which but I think they will be:
- American Steakhouse Melt
- Cheese and ham
- Italian B.M.T
- Subway Melt
LeanEngineer
Legend
Subway sandwiches go down so easy for me. I have heard their regular bread isn't considered bread because the sugar content is too high so it's technical cake. Not sure if that's fully true but that's what i heard.
TheMrMuscle
Well-known member
Weekly Report 15.March - 21.March
Week 10 Anabolic Effect
Week 2 M-Test
Diet:
(Everything tracked in MyFitnessPal)
Invalid Link Removed
Keeping it up with the same calories. Seems to be a good balance for me on a lean bulk.
Body Composition:
(Weight and body fat measured on a FitBit Aria Scale every morning)
Invalid Link Removed
Weight is climbing steadily upwards.
I am hoping for a few weeks where it stabilizes, but we will see what happens.
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
Keeping it consistent!
Recovery:
(Sleep measured with my Fitbit Blaze that I wear all day and night)
Invalid Link Removed
Slept better than last week, thats a win!
Supplementation:
(Here i comment supplements im trying that arent part of my staple)
Anabolic Effect Week 10:
Sadly this run is coming to an end, only 2 more weeks.
But these are the weeks where Anabolic Effect really shines. Strength, gains and recovery are all maxed out now.
M-Test Week 2:
Aggression at the gym has continued and I even have had a few morning boners!
My lean bulk is going great and it feels like using M-Test and AE is helping a lot.
Week 10 Anabolic Effect
Week 2 M-Test
Diet:
(Everything tracked in MyFitnessPal)
Invalid Link Removed
Keeping it up with the same calories. Seems to be a good balance for me on a lean bulk.
Body Composition:
(Weight and body fat measured on a FitBit Aria Scale every morning)
Invalid Link Removed
Weight is climbing steadily upwards.
I am hoping for a few weeks where it stabilizes, but we will see what happens.
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
Keeping it consistent!
Recovery:
(Sleep measured with my Fitbit Blaze that I wear all day and night)
Invalid Link Removed
Slept better than last week, thats a win!
Supplementation:
(Here i comment supplements im trying that arent part of my staple)
Anabolic Effect Week 10:
Sadly this run is coming to an end, only 2 more weeks.
But these are the weeks where Anabolic Effect really shines. Strength, gains and recovery are all maxed out now.
M-Test Week 2:
Aggression at the gym has continued and I even have had a few morning boners!
My lean bulk is going great and it feels like using M-Test and AE is helping a lot.
TheMrMuscle
Well-known member
Weekly Report 22.March - 28.March
Week 11 Anabolic Effect
Week 3 M-Test
Diet:
(Everything tracked in MyFitnessPal)
Invalid Link Removed
So this week i got "sabotaged" by my family as they all got the baking itch!
On monday my 18 year old son baked a apple pie!! He never does that, do of course I had to try it (and try it i did!).
Then on friday my fiance baked ME a nougat filled cake of some sort. I couldnt wait until saturday to eat it, so i had it on both friday AND saturday.
Then on sunday, thinking the danger was over. My son AGAIN baked a apple pie, as he wasnt satisfied with the last one...
I fucking love cake though!
Body Composition:
(Weight and body fat measured on a FitBit Aria Scale every morning)
Invalid Link Removed
The cakes absolutely had an effect on my weight this week haha.
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
So i ended up deloading this week, that why i didnt log any workouts.
I was feeling a bit run down so i reduced my volume and didnt go to failure on any sets.
Recovery:
(Sleep measured with my Fitbit Blaze that I wear all day and night)
Invalid Link Removed
Tried to get extra sleep to recover buuut in the end it ended up much the same as always.
Supplementation:
(Here i comment supplements im trying that arent part of my staple)
Anabolic Effect Week 11:
Second to last week over and im positivt that the AE helped me recover faster during my deload.
Should be back stronger and more energized this week.
M-Test Week 2:
Now that i got my shipment from Powermyself I have M-Test for a couple of months. So im really looking forward to see how it works over a longer period. I have only ever done 1 month before, so im soon going to be in uncharted waters.
Random Thought
So i was reading this thread : Invalid Link Removed
and instead of cluttering that one up with my thoughts i figured id write them here.
I write all my stats in metrics, but converted im around 6´2 and 185 Pounds.
In that thread the OP wants to diet down to around my size and comments are not exactly positive haha.
"You want to cut to 180 at 6'2"? "
"That’s really strange to me as well, why use steroids when when he can cut like a regular bulimic do and just stop eating
"
"Oh yeah that's the new fad, skinny and lacking any sort of posterior chain strength. "
Now i understand that in the context of steroid use to drop to that weight its probably a whole other ball game.
But damn, for a natty like me that have been training for 30 years. Hearing my stats adequate to that of a bulimic tells me that the results people are looking for are like light years a head of what ive achieved.
Knowing all the work and time ive put int my physique I cant even imagine how hard they must be working!
This is me last year when i cut down to 180 at 6'2.
So dont get to hung up in numbers, a physique can look good (even great) without being the heaviest.
Invalid Link Removed
Week 11 Anabolic Effect
Week 3 M-Test
Diet:
(Everything tracked in MyFitnessPal)
Invalid Link Removed
So this week i got "sabotaged" by my family as they all got the baking itch!
On monday my 18 year old son baked a apple pie!! He never does that, do of course I had to try it (and try it i did!).
Then on friday my fiance baked ME a nougat filled cake of some sort. I couldnt wait until saturday to eat it, so i had it on both friday AND saturday.
Then on sunday, thinking the danger was over. My son AGAIN baked a apple pie, as he wasnt satisfied with the last one...
I fucking love cake though!
Body Composition:
(Weight and body fat measured on a FitBit Aria Scale every morning)
Invalid Link Removed
The cakes absolutely had an effect on my weight this week haha.
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
So i ended up deloading this week, that why i didnt log any workouts.
I was feeling a bit run down so i reduced my volume and didnt go to failure on any sets.
Recovery:
(Sleep measured with my Fitbit Blaze that I wear all day and night)
Invalid Link Removed
Tried to get extra sleep to recover buuut in the end it ended up much the same as always.
Supplementation:
(Here i comment supplements im trying that arent part of my staple)
Anabolic Effect Week 11:
Second to last week over and im positivt that the AE helped me recover faster during my deload.
Should be back stronger and more energized this week.
M-Test Week 2:
Now that i got my shipment from Powermyself I have M-Test for a couple of months. So im really looking forward to see how it works over a longer period. I have only ever done 1 month before, so im soon going to be in uncharted waters.
Random Thought
So i was reading this thread : Invalid Link Removed
and instead of cluttering that one up with my thoughts i figured id write them here.
I write all my stats in metrics, but converted im around 6´2 and 185 Pounds.
In that thread the OP wants to diet down to around my size and comments are not exactly positive haha.
"You want to cut to 180 at 6'2"? "
"That’s really strange to me as well, why use steroids when when he can cut like a regular bulimic do and just stop eating
""Oh yeah that's the new fad, skinny and lacking any sort of posterior chain strength. "
Now i understand that in the context of steroid use to drop to that weight its probably a whole other ball game.
But damn, for a natty like me that have been training for 30 years. Hearing my stats adequate to that of a bulimic tells me that the results people are looking for are like light years a head of what ive achieved.
Knowing all the work and time ive put int my physique I cant even imagine how hard they must be working!
This is me last year when i cut down to 180 at 6'2.
So dont get to hung up in numbers, a physique can look good (even great) without being the heaviest.
Invalid Link Removed
sns8778
Board Sponsor
I'm glad that you were able to enjoy some cake. Nougat cake sounds incredible.
As far as the other thread and what people are saying, just a couple of my thoughts in general are that people should encourage, not discourage; and that people get too attached to numbers (scale weight). For me, just trying to get back into things after a long layoff, people ask - what weight do you want to get to? Honestly, no idea. I need to put back on a lot of lost muscle and lose some fat so my goal is to look better and whatever weight I wind up at is where I wind up haha.
As far as the other thread and what people are saying, just a couple of my thoughts in general are that people should encourage, not discourage; and that people get too attached to numbers (scale weight). For me, just trying to get back into things after a long layoff, people ask - what weight do you want to get to? Honestly, no idea. I need to put back on a lot of lost muscle and lose some fat so my goal is to look better and whatever weight I wind up at is where I wind up haha.
LeanEngineer
Legend
Nice update pic! Looking shredded as ever!
TheMrMuscle
Well-known member
Yeah i guess thats one of the things that comes with age. I remember in my youth i wanted to get to 100kg ripped. Never got there haha but im very happy with where i ended up!
sns8778
Board Sponsor
What the ? haha
You're ripped by anyone's standards now lol. Most people will never look like you no matter how hard they try, even with the help of anabolics because 99% of the population doesn't have your dedication to diet, detail, and work ethic.
That's one reason I love seeing your results in supplement logs is because when someone is in as crazy great shape as you, in theory there is less room for improvement, so if something works great for you, its a good chance it would work even better for someone else that hasn't achieved the incredible results that you already have.
TheMrMuscle
Well-known member
Thank you for the kind words!
What im saying is that 20 years ago i had the goal of being in this shape but with and extra 30-40 pounds of muscle (100kg or 220 pounds). But i quickly realized that that wasnt possible natural for me. So instead i did my best to get as good a physique i could and that required me to be meticulous with everything, training, food, sleep, supplementation etc etc.
Im very happy with where im at, but I wouldnt be a real bodybuilder if i didnt always strive to get better!
TheMrMuscle
Well-known member
Back Width, Rear Delts And Biceps
Thursday, 1 April 2021 at 06:57
Elliptical Machine
Set 1: 10:00
Lat Pulldown (Behind The Neck)
Set 1: 16,5 kg × 15 [Warm-up]
Set 2: 23,5 kg × 12 [Warm-up]
Set 3: 33,5 kg × 6 [Warm-up]
Set 4: 41,5 kg × 9
Set 5: 31,5 kg × 17
Pull Up (Assisted)
Set 1: −40 kg × 12
Set 2: −19 kg × 6
Pull Up
Set 1: 8 reps
Pull Up (Assisted)
Set 1: −26 kg × 15
Lat Pulldown - Underhand (Cable)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 28,5 kg × 5 [Warm-up]
Set 3: 38,5 kg × 12
Iso-Lateral Row (Machine)
Set 1: 30 kg × 15 [Warm-up]
Set 2: 50 kg × 10 [Warm-up]
Set 3: 70 kg × 12
Rope Pullover
Set 1: 10 kg × 10 [Warm-up]
Set 2: 15 kg × 10 [Warm-up]
Set 3: 21 kg × 13 [Warm-up]
Seated Bent Over Reverse Flyes
Set 1: 7 kg × 15
Set 2: 7 kg × 15
Set 3: 7 kg × 15
Set 4: 7 kg × 15
Set 5: 7 kg × 15
Face Pull (Cable)
Set 1: 23 kg × 15
Set 2: 23 kg × 15
Set 3: 23 kg × 15
Concentration Curl (Dumbbell)
Set 1: 6 kg × 15 [Warm-up]
Set 2: 9 kg × 10 [Warm-up]
Set 3: 12 kg × 5 [Warm-up]
Set 4: 16 kg × 10
Close-grip Preacher Ez-bar Curls
Set 1: 10 kg × 10 [Warm-up]
Set 2: 15 kg × 15
Bicep Curl (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 36 kg × 11
Lying Vacuum
Set 1: 0:30
Set 2: 0:30
Vacuum Bicycle Kicks
Set 1: 20 reps
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 15:00
Workouts this week has been awesome. I absolutely made the right decision to deload last week. Strength, pump and energy is way up. Feeling great thru and thru.
Thursday, 1 April 2021 at 06:57
Elliptical Machine
Set 1: 10:00
Lat Pulldown (Behind The Neck)
Set 1: 16,5 kg × 15 [Warm-up]
Set 2: 23,5 kg × 12 [Warm-up]
Set 3: 33,5 kg × 6 [Warm-up]
Set 4: 41,5 kg × 9
Set 5: 31,5 kg × 17
Pull Up (Assisted)
Set 1: −40 kg × 12
Set 2: −19 kg × 6
Pull Up
Set 1: 8 reps
Pull Up (Assisted)
Set 1: −26 kg × 15
Lat Pulldown - Underhand (Cable)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 28,5 kg × 5 [Warm-up]
Set 3: 38,5 kg × 12
Iso-Lateral Row (Machine)
Set 1: 30 kg × 15 [Warm-up]
Set 2: 50 kg × 10 [Warm-up]
Set 3: 70 kg × 12
Rope Pullover
Set 1: 10 kg × 10 [Warm-up]
Set 2: 15 kg × 10 [Warm-up]
Set 3: 21 kg × 13 [Warm-up]
Seated Bent Over Reverse Flyes
Set 1: 7 kg × 15
Set 2: 7 kg × 15
Set 3: 7 kg × 15
Set 4: 7 kg × 15
Set 5: 7 kg × 15
Face Pull (Cable)
Set 1: 23 kg × 15
Set 2: 23 kg × 15
Set 3: 23 kg × 15
Concentration Curl (Dumbbell)
Set 1: 6 kg × 15 [Warm-up]
Set 2: 9 kg × 10 [Warm-up]
Set 3: 12 kg × 5 [Warm-up]
Set 4: 16 kg × 10
Close-grip Preacher Ez-bar Curls
Set 1: 10 kg × 10 [Warm-up]
Set 2: 15 kg × 15
Bicep Curl (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 36 kg × 11
Lying Vacuum
Set 1: 0:30
Set 2: 0:30
Vacuum Bicycle Kicks
Set 1: 20 reps
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 15:00
Workouts this week has been awesome. I absolutely made the right decision to deload last week. Strength, pump and energy is way up. Feeling great thru and thru.
sns8778
Board Sponsor
I respect your attention to detail and work ethic so much. Even at my absolute best and most dedicated, I don't think I had 50% of the stuff dialed in as much as you.
ugbodybuilding
New member
Best supplement I used for my pre-contest preparation back in 2009
TheMrMuscle
Well-known member
Which product was that? AE or M-Test?
LeanEngineer
Legend
I know AE has only been out for maybe 2 years. Not sure how long M-test has been around but it's been around longer than AE.