GQdaLEGEND
Legend
was that the year of steroid fda ban ? lol
have no idea which is he referring to .. hopefully that 1st post wasnt the last post lol
MrMuscle getting lean and mean with SNS Thermo Scorch and TTA-500
- Thread starter TheMrMuscle
- Start date
was that the year of steroid fda ban ? lol
have no idea which is he referring to .. hopefully that 1st post wasnt the last post lol
TheMrMuscle
Well-known member
Weekly Report 29.March - 04.April
Week 12 Anabolic Effect
Week 4 M-Test
Diet:
(Everything tracked in MyFitnessPal)
Invalid Link Removed
Back to the regular scheduel this week.
Got my refeed in on saturday and it was glorious!
Body Composition:
(Weight and body fat measured on a FitBit Aria Scale every morning)
Invalid Link Removed
Weight dropped back to normal after the cake bonanza the week before.
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
Ive never seen my caloric expendature be THIS much the same across a whole week.
Recovery:
(Sleep measured with my Whoop that I wear all day and night)
Invalid Link RemovedInvalid Link Removed
The Whoop is supposed to be a better tracker for sleep, so from now on i will use that here.
Based on different readings it gives a recommended amount of sleep each night and i was pretty decent at following that this week.
Supplementation:
(Here i comment supplements im trying that arent part of my staple)
Anabolic Effect Week 12:
Its always sad to empty the last bottle of a run, but everything has an end!
Im very happy with my run and im already looking forward to the next one.
I will crank the data and try to give an overview over the results in the next day or two.
M-Test Week 4:
Workouts were amazing this week and i absolutely belive M-Test had something to do with that.
Im not opening bottle number 2 and I have a bunch to go, so I will really put it to the test.
Plans forward
So even though my Anabolic Effect run is over, the fun isnt!
As i stated above I will continue with my M-Test and even though i dont mention them often im still taking GlycoPhase and Epi-Plex which i both absolutely love.
I have ordered a bottle of SNS Pine Pollen which i will add to this.
Reason is kinda emberrasing but still important to talk about. My libido just isnt where it shoud be when you think about mow meticulous I am with my food, training, sleep and supplementation. So it will be very interesting to see how this threats me.
Week 12 Anabolic Effect
Week 4 M-Test
Diet:
(Everything tracked in MyFitnessPal)
Invalid Link Removed
Back to the regular scheduel this week.
Got my refeed in on saturday and it was glorious!
Body Composition:
(Weight and body fat measured on a FitBit Aria Scale every morning)
Invalid Link Removed
Weight dropped back to normal after the cake bonanza the week before.
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
Ive never seen my caloric expendature be THIS much the same across a whole week.
Recovery:
(Sleep measured with my Whoop that I wear all day and night)
Invalid Link RemovedInvalid Link Removed
The Whoop is supposed to be a better tracker for sleep, so from now on i will use that here.
Based on different readings it gives a recommended amount of sleep each night and i was pretty decent at following that this week.
Supplementation:
(Here i comment supplements im trying that arent part of my staple)
Anabolic Effect Week 12:
Its always sad to empty the last bottle of a run, but everything has an end!
Im very happy with my run and im already looking forward to the next one.
I will crank the data and try to give an overview over the results in the next day or two.
M-Test Week 4:
Workouts were amazing this week and i absolutely belive M-Test had something to do with that.
Im not opening bottle number 2 and I have a bunch to go, so I will really put it to the test.
Plans forward
So even though my Anabolic Effect run is over, the fun isnt!
As i stated above I will continue with my M-Test and even though i dont mention them often im still taking GlycoPhase and Epi-Plex which i both absolutely love.
I have ordered a bottle of SNS Pine Pollen which i will add to this.
Reason is kinda emberrasing but still important to talk about. My libido just isnt where it shoud be when you think about mow meticulous I am with my food, training, sleep and supplementation. So it will be very interesting to see how this threats me.
LeanEngineer
Legend
Interested to hear your thoughts on the Pine Pollen. I have not tried it before but may have to if you end up liking it and notice the effects.
sns8778
Board Sponsor
There is a lot of great feedback on our Pine Pollen. It seems like pretty much everyone that has tried it has noticed a nice boost in libido.
LeanEngineer
Legend
Good news! Sounds like a nice staple supplement to add in.
TheMrMuscle
Well-known member
Back Width, Rear Delts And Biceps
Thursday, 8 April 2021 at 07:05
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 × 10
Set 5: 31,5 kg × 20
Pull Up (Assisted)
Set 1: −40 kg × 12 [Warm-up]
Set 2: −19 kg × 6 [Warm-up]
Pull Up
Set 1: 10 reps
Pull Up (Assisted)
Set 1: −26 kg × 16
Lat Pulldown - Underhand (Cable)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 28,5 kg × 5 [Warm-up]
Set 3: 40 kg × 10
Iso-Lateral Row (Machine)
Set 1: 30 kg × 15 [Warm-up]
Set 2: 50 kg × 10 [Warm-up]
Set 3: 75 kg × 12
Rope Pullover
Set 1: 10 kg × 12 [Warm-up]
Set 2: 15 kg × 10 [Warm-up]
Set 3: 21 kg × 15
Reverse Fly (Machine)
Set 1: 33 kg × 15
Set 2: 33 kg × 15
Set 3: 33 kg × 15
Set 4: 33 kg × 15
Set 5: 33 kg × 15
Face Pull (Cable)
Set 1: 24,5 kg × 15
Set 2: 24,5 kg × 15
Set 3: 24,5 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 × 11
Close-grip Preacher Ez-bar Curls
Set 1: 10 kg × 10 [Warm-up]
Set 2: 15 kg × 16
Drag Curls
Set 1: 15 kg × 15 [Warm-up]
Set 2: 20 kg × 12
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
This was another awesome workout full of energy and strength.
It does feel like im growing my back with this new program, i even feel like i look leaner even though the weight is higher.
Invalid Link Removed
Thursday, 8 April 2021 at 07:05
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 × 10
Set 5: 31,5 kg × 20
Pull Up (Assisted)
Set 1: −40 kg × 12 [Warm-up]
Set 2: −19 kg × 6 [Warm-up]
Pull Up
Set 1: 10 reps
Pull Up (Assisted)
Set 1: −26 kg × 16
Lat Pulldown - Underhand (Cable)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 28,5 kg × 5 [Warm-up]
Set 3: 40 kg × 10
Iso-Lateral Row (Machine)
Set 1: 30 kg × 15 [Warm-up]
Set 2: 50 kg × 10 [Warm-up]
Set 3: 75 kg × 12
Rope Pullover
Set 1: 10 kg × 12 [Warm-up]
Set 2: 15 kg × 10 [Warm-up]
Set 3: 21 kg × 15
Reverse Fly (Machine)
Set 1: 33 kg × 15
Set 2: 33 kg × 15
Set 3: 33 kg × 15
Set 4: 33 kg × 15
Set 5: 33 kg × 15
Face Pull (Cable)
Set 1: 24,5 kg × 15
Set 2: 24,5 kg × 15
Set 3: 24,5 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 × 11
Close-grip Preacher Ez-bar Curls
Set 1: 10 kg × 10 [Warm-up]
Set 2: 15 kg × 16
Drag Curls
Set 1: 15 kg × 15 [Warm-up]
Set 2: 20 kg × 12
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
This was another awesome workout full of energy and strength.
It does feel like im growing my back with this new program, i even feel like i look leaner even though the weight is higher.
Invalid Link Removed
LeanEngineer
Legend
Nice back workout with lots of volume. Back looking shredded!
TheMrMuscle
Well-known member
Weekly Report 05.April - 11.April
Week 5 M-Test
Diet:
(Everything tracked in MyFitnessPal)
Invalid Link Removed
So the weekend was pretty crazy this time around.
I had my regular refeed on saturday and it was amazing and i felt satisfied.
Come sunday we drove to a area where we havent been in a while and walked the dogs. They have an awesome grocery store there that makes the most incredible in house food. So i ended up buying a big lasagna, hazelnut brownies, rocky road brownies, cookies and a bunch of ice cream... So yeah... i ate well on that sunday lol.
Body Composition:
(Weight and body fat measured on a FitBit Aria Scale every morning)
Invalid Link Removed
Weight still dropping afer my cake bonanze 2 weeks ago BUT i suspect it will rebound now 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
Good to see such high numbers when i binged all weekend.
Recovery:
(Sleep measured with my Whoop that I wear all day and night)
Invalid Link RemovedInvalid Link RemovedInvalid Link Removed
Here my concistency really shows.
I make sure to get to bed at night so that i get enough rest to perform.
Supplementation:
(Here i comment supplements im trying that arent part of my staple)
M-Test Week 5:
Ive felt good this week, workouts all went great.
I was very curious to see if I felt the drop off from stopping Anabolic Effect but the only thing ive noticed is that im not AS hungry as i can be.
Shape is there though!
Invalid Link Removed
Week 5 M-Test
Diet:
(Everything tracked in MyFitnessPal)
Invalid Link Removed
So the weekend was pretty crazy this time around.
I had my regular refeed on saturday and it was amazing and i felt satisfied.
Come sunday we drove to a area where we havent been in a while and walked the dogs. They have an awesome grocery store there that makes the most incredible in house food. So i ended up buying a big lasagna, hazelnut brownies, rocky road brownies, cookies and a bunch of ice cream... So yeah... i ate well on that sunday lol.
Body Composition:
(Weight and body fat measured on a FitBit Aria Scale every morning)
Invalid Link Removed
Weight still dropping afer my cake bonanze 2 weeks ago BUT i suspect it will rebound now 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
Good to see such high numbers when i binged all weekend.
Recovery:
(Sleep measured with my Whoop that I wear all day and night)
Invalid Link RemovedInvalid Link RemovedInvalid Link Removed
Here my concistency really shows.
I make sure to get to bed at night so that i get enough rest to perform.
Supplementation:
(Here i comment supplements im trying that arent part of my staple)
M-Test Week 5:
Ive felt good this week, workouts all went great.
I was very curious to see if I felt the drop off from stopping Anabolic Effect but the only thing ive noticed is that im not AS hungry as i can be.
Shape is there though!
Invalid Link Removed
TheMrMuscle
Well-known member
And i just got this picture from my fiance... apparently she and my son are baking again... i might have to order some Thermagize or Lean Edge to keep all this off!
Invalid Link Removed
LeanEngineer
Legend
Cheat day refeed! Those baked goods look tasty!
TheMrMuscle
Well-known member
Chest, Side Delts And Triceps
Friday, 16 April 2021 at 06:58
Elliptical Machine
Set 1: 10:00
Incline Bench Press (Smith Machine)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 40 kg × 8 [Warm-up]
Set 3: 50 kg × 4 [Warm-up]
Set 4: 55 kg × 9
Set 5: 40 kg × 16
Decline Bench Press (Dumbbell)
Set 1: 16 kg × 12 [Warm-up]
Set 2: 22 kg × 6 [Warm-up]
Set 3: 28 kg × 9
Set 4: 22 kg × 17
Chest Fly (Dumbbell)
Set 1: 10 kg × 12 [Warm-up]
Set 2: 14 kg × 6 [Warm-up]
Set 3: 18 kg × 12
Arnold Press (Dumbbell)
Set 1: 10 kg × 12 [Warm-up]
Set 2: 14 kg × 6 [Warm-up]
Set 3: 18 kg × 8
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: 24 kg × 15
Set 2: 24 kg × 15
Set 3: 24 kg × 15
Ez-bar Skullcrushers
Set 1: 0 kg × 20 [Warm-up]
Set 2: 10 kg × 15 [Warm-up]
Set 3: 20 kg × 10 [Warm-up]
Set 4: 30 kg × 10
Set 5: 20 kg × 16
One-arm Dumbbell Extension
Set 1: 8 kg × 12 [Warm-up]
Set 2: 10 kg × 6 [Warm-up]
Set 3: 12 kg × 9
Unilateral Underhand Pushdown
Set 1: 2,5 kg × 15 [Warm-up]
Set 2: 7,5 kg × 8 [Warm-up]
Set 3: 10 kg × 10
Plank
Set 1: 1:00
Set 2: 1:00
Cable Twist
Set 1: 12,5 kg × 15
Set 2: 12,5 kg × 15
Knee Raise (Captain's Chair)
Set 1: 15 reps
Set 2: 15 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
Fantastic workout today! Strength, energy and pump was tremendous!
Got this beauty in the mail today. I only ordered one as I thought id try it out and order more if it felt good. Well now the distributor is out so i might only have one bottle to play with this time around. Planning on starting monday and will be logging it here of course.
Invalid Link Removed
Friday, 16 April 2021 at 06:58
Elliptical Machine
Set 1: 10:00
Incline Bench Press (Smith Machine)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 40 kg × 8 [Warm-up]
Set 3: 50 kg × 4 [Warm-up]
Set 4: 55 kg × 9
Set 5: 40 kg × 16
Decline Bench Press (Dumbbell)
Set 1: 16 kg × 12 [Warm-up]
Set 2: 22 kg × 6 [Warm-up]
Set 3: 28 kg × 9
Set 4: 22 kg × 17
Chest Fly (Dumbbell)
Set 1: 10 kg × 12 [Warm-up]
Set 2: 14 kg × 6 [Warm-up]
Set 3: 18 kg × 12
Arnold Press (Dumbbell)
Set 1: 10 kg × 12 [Warm-up]
Set 2: 14 kg × 6 [Warm-up]
Set 3: 18 kg × 8
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: 24 kg × 15
Set 2: 24 kg × 15
Set 3: 24 kg × 15
Ez-bar Skullcrushers
Set 1: 0 kg × 20 [Warm-up]
Set 2: 10 kg × 15 [Warm-up]
Set 3: 20 kg × 10 [Warm-up]
Set 4: 30 kg × 10
Set 5: 20 kg × 16
One-arm Dumbbell Extension
Set 1: 8 kg × 12 [Warm-up]
Set 2: 10 kg × 6 [Warm-up]
Set 3: 12 kg × 9
Unilateral Underhand Pushdown
Set 1: 2,5 kg × 15 [Warm-up]
Set 2: 7,5 kg × 8 [Warm-up]
Set 3: 10 kg × 10
Plank
Set 1: 1:00
Set 2: 1:00
Cable Twist
Set 1: 12,5 kg × 15
Set 2: 12,5 kg × 15
Knee Raise (Captain's Chair)
Set 1: 15 reps
Set 2: 15 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
Fantastic workout today! Strength, energy and pump was tremendous!
Got this beauty in the mail today. I only ordered one as I thought id try it out and order more if it felt good. Well now the distributor is out so i might only have one bottle to play with this time around. Planning on starting monday and will be logging it here of course.
Invalid Link Removed
LeanEngineer
Legend
Awesome. Excited to hear your thoughts on pine pollen.
Picture quality of that is legit. Is that the new iphone "portrait" view?
Picture quality of that is legit. Is that the new iphone "portrait" view?
TheMrMuscle
Well-known member
Yeah, the potrait mode gives some crazy quality pictures when you get it right.
LeanEngineer
Legend
Agreed! My wife has the latest iphone and i was shocked how well the pictures look. Pros/Cons of that when taking progress pics
TheMrMuscle
Well-known member
Weekly Report 12.April - 18.April
Week 6 M-Test
Diet:
(Everything tracked in MyFitnessPal)
Invalid Link Removed
Happy with this weeks eating!
I did go down a deep refeed hole on saturday evening, but nothing out of the oridinary haha.
Body Composition:
(Weight and body fat measured on a FitBit Aria Scale every morning)
Invalid Link Removed
The weight from last weekends eating stayed on longer than usual so i must have eaten alot!
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
Nice and high numbers!
Recovery:
(Sleep measured with my Whoop that I wear all day and night)
Invalid Link RemovedInvalid Link RemovedInvalid Link Removed
Sleep is always a priority so glad to see im keeping it consistent.
Supplementation:
(Here i comment supplements im trying that arent part of my staple)
M-Test Week 6:
Strength has been great, made some good progress in the gym this week.
I dont notice any of the libido increasing effects unfortunately. But im adding SNS Pine Pollen this week so we will see how that works for me.
Week 6 M-Test
Diet:
(Everything tracked in MyFitnessPal)
Invalid Link Removed
Happy with this weeks eating!
I did go down a deep refeed hole on saturday evening, but nothing out of the oridinary haha.
Body Composition:
(Weight and body fat measured on a FitBit Aria Scale every morning)
Invalid Link Removed
The weight from last weekends eating stayed on longer than usual so i must have eaten alot!
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
Nice and high numbers!
Recovery:
(Sleep measured with my Whoop that I wear all day and night)
Invalid Link RemovedInvalid Link RemovedInvalid Link Removed
Sleep is always a priority so glad to see im keeping it consistent.
Supplementation:
(Here i comment supplements im trying that arent part of my staple)
M-Test Week 6:
Strength has been great, made some good progress in the gym this week.
I dont notice any of the libido increasing effects unfortunately. But im adding SNS Pine Pollen this week so we will see how that works for me.
Attachments
TheMrMuscle
Well-known member
Back Width, Rear Delts And Biceps
Thursday, 22 April 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 × 12 [Warm-up]
Set 3: 33,5 kg × 6 [Warm-up]
Set 4: 43,5 kg × 8
Set 5: 33,5 kg × 17
Pull Up (Assisted)
Set 1: −40 kg × 12
Set 2: −19 kg × 6
Pull Up
Set 1: +5 kg × 8
Pull Up (Assisted)
Set 1: −26 kg × 17
Lat Pulldown - Underhand (Cable)
Set 1: 23,5 kg × 10 [Warm-up]
Set 2: 33,5 kg × 5 [Warm-up]
Set 3: 41,5 kg × 9
Iso-Lateral Row (Machine)
Set 1: 40 kg × 15 [Warm-up]
Set 2: 60 kg × 10 [Warm-up]
Set 3: 80 kg × 12
Seated Row (Machine)
Set 1: 80 kg × 10 [Drop Set]
Set 2: 65 kg × 10 [Drop Set]
Set 3: 50 kg × 10 [Drop Set]
Rope Pullover
Set 1: 12,5 kg × 12 [Warm-up]
Set 2: 17,5 kg × 10 [Warm-up]
Set 3: 24,5 kg × 12
Reverse Fly (Machine)
Set 1: 38,5 kg × 15
Set 2: 38,5 kg × 15
Set 3: 38,5 kg × 15
Set 4: 38,5 kg × 15
Set 5: 38,5 kg × 15
Face Pull (Cable)
Set 1: 28 kg × 15
Set 2: 28 kg × 15
Set 3: 28 kg × 15
Concentration Curl (Dumbbell)
Set 1: 8 kg × 12 [Warm-up]
Set 2: 12 kg × 10 [Warm-up]
Set 3: 14 kg × 6 [Warm-up]
Set 4: 16 kg × 13
Preacher Curl (Machine)
Set 1: 32 kg × 15 [Warm-up]
Set 2: 46 kg × 12
Drag Curls
Set 1: 15 kg × 12 [Warm-up]
Set 2: 25 kg × 14
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
I love my back days, they are in my opinion the best workouts of the week.
The last couple of weeks ive been feeling like i need more food. Im not talking about being more hungry because im always hungry. But more like my body wants/needs more calories. There can be several reasons for this so its hard to nail down. But im thinking a combination of the workout routine im using now where i go to failure quite often, combined with the volume AND M-Test.
So im going to bump my calories up a bit. Nothing drastic as i think a little will go a long way. But here is the plan.
Of course 250 kcal a day isnt a lot. So basically its just like 150g more potatoes, 1 more slice of bread and 10g of rice added to my peri workout window.
Thursday, 22 April 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 × 12 [Warm-up]
Set 3: 33,5 kg × 6 [Warm-up]
Set 4: 43,5 kg × 8
Set 5: 33,5 kg × 17
Pull Up (Assisted)
Set 1: −40 kg × 12
Set 2: −19 kg × 6
Pull Up
Set 1: +5 kg × 8
Pull Up (Assisted)
Set 1: −26 kg × 17
Lat Pulldown - Underhand (Cable)
Set 1: 23,5 kg × 10 [Warm-up]
Set 2: 33,5 kg × 5 [Warm-up]
Set 3: 41,5 kg × 9
Iso-Lateral Row (Machine)
Set 1: 40 kg × 15 [Warm-up]
Set 2: 60 kg × 10 [Warm-up]
Set 3: 80 kg × 12
Seated Row (Machine)
Set 1: 80 kg × 10 [Drop Set]
Set 2: 65 kg × 10 [Drop Set]
Set 3: 50 kg × 10 [Drop Set]
Rope Pullover
Set 1: 12,5 kg × 12 [Warm-up]
Set 2: 17,5 kg × 10 [Warm-up]
Set 3: 24,5 kg × 12
Reverse Fly (Machine)
Set 1: 38,5 kg × 15
Set 2: 38,5 kg × 15
Set 3: 38,5 kg × 15
Set 4: 38,5 kg × 15
Set 5: 38,5 kg × 15
Face Pull (Cable)
Set 1: 28 kg × 15
Set 2: 28 kg × 15
Set 3: 28 kg × 15
Concentration Curl (Dumbbell)
Set 1: 8 kg × 12 [Warm-up]
Set 2: 12 kg × 10 [Warm-up]
Set 3: 14 kg × 6 [Warm-up]
Set 4: 16 kg × 13
Preacher Curl (Machine)
Set 1: 32 kg × 15 [Warm-up]
Set 2: 46 kg × 12
Drag Curls
Set 1: 15 kg × 12 [Warm-up]
Set 2: 25 kg × 14
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
I love my back days, they are in my opinion the best workouts of the week.
The last couple of weeks ive been feeling like i need more food. Im not talking about being more hungry because im always hungry. But more like my body wants/needs more calories. There can be several reasons for this so its hard to nail down. But im thinking a combination of the workout routine im using now where i go to failure quite often, combined with the volume AND M-Test.
So im going to bump my calories up a bit. Nothing drastic as i think a little will go a long way. But here is the plan.
- Off days from 2500 kcal to 2750 kcal
- Low training days from 2750 kcal to 3000 kcal
- High training days from 3000 kcal to 3250 kcal
Of course 250 kcal a day isnt a lot. So basically its just like 150g more potatoes, 1 more slice of bread and 10g of rice added to my peri workout window.
LeanEngineer
Legend
Agreed on back day. I personally will be arm day over back day but when you get a good back pump it's hard to beat. Feel's like I need to install wider door frames
TheMrMuscle
Well-known member
Chest, Side Delts And Triceps
Friday, 23 April 2021 at 07:07
Elliptical Machine
Set 1: 10:00
Incline Bench Press (Smith Machine)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]
Set 3: 50 kg × 4 [Warm-up]
Set 4: 55 kg × 9
Set 5: 40 kg × 17
Decline Bench Press (Dumbbell)
Set 1: 16 kg × 12 [Warm-up]
Set 2: 22 kg × 6 [Warm-up]
Set 3: 28 kg × 10
Set 4: 22 kg × 18
Chest Fly (Dumbbell)
Set 1: 10 kg × 12 [Warm-up]
Set 2: 14 kg × 6 [Warm-up]
Set 3: 20 kg × 8
Arnold Press (Dumbbell)
Set 1: 10 kg × 12 [Warm-up]
Set 2: 14 kg × 6 [Warm-up]
Set 3: 18 kg × 8
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: 26 kg × 15
Set 2: 26 kg × 15
Set 3: 26 kg × 15
Ez-bar Skullcrushers
Set 1: 0 kg × 20 [Warm-up]
Set 2: 10 kg × 15 [Warm-up]
Set 3: 20 kg × 10 [Warm-up]
Set 4: 30 kg × 11
Set 5: 20 kg × 17
One-arm Dumbbell Extension
Set 1: 8 kg × 12 [Warm-up]
Set 2: 10 kg × 6 [Warm-up]
Set 3: 12 kg × 10
Unilateral Underhand Pushdown
Set 1: 5 kg × 12 [Warm-up]
Set 2: 7,5 kg × 8 [Warm-up]
Set 3: 10 kg × 11
Plank
Set 1: 1:00
Set 2: 1:00
Cable Twist
Set 1: 12,5 kg × 15
Set 2: 12,5 kg × 15
Knee Raise (Captain's Chair)
Set 1: 15 reps
Set 2: 15 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
For some reason the combination of incline smith and decline dumbbell press gives me the most crazy pump. Im not complaining mind you, its just insanely strong!
Got a delivery yesterday, had to restock on this favourite of mine! Will be put to good work now that i have increased my carbs.
Invalid Link Removed
Friday, 23 April 2021 at 07:07
Elliptical Machine
Set 1: 10:00
Incline Bench Press (Smith Machine)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]
Set 3: 50 kg × 4 [Warm-up]
Set 4: 55 kg × 9
Set 5: 40 kg × 17
Decline Bench Press (Dumbbell)
Set 1: 16 kg × 12 [Warm-up]
Set 2: 22 kg × 6 [Warm-up]
Set 3: 28 kg × 10
Set 4: 22 kg × 18
Chest Fly (Dumbbell)
Set 1: 10 kg × 12 [Warm-up]
Set 2: 14 kg × 6 [Warm-up]
Set 3: 20 kg × 8
Arnold Press (Dumbbell)
Set 1: 10 kg × 12 [Warm-up]
Set 2: 14 kg × 6 [Warm-up]
Set 3: 18 kg × 8
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: 26 kg × 15
Set 2: 26 kg × 15
Set 3: 26 kg × 15
Ez-bar Skullcrushers
Set 1: 0 kg × 20 [Warm-up]
Set 2: 10 kg × 15 [Warm-up]
Set 3: 20 kg × 10 [Warm-up]
Set 4: 30 kg × 11
Set 5: 20 kg × 17
One-arm Dumbbell Extension
Set 1: 8 kg × 12 [Warm-up]
Set 2: 10 kg × 6 [Warm-up]
Set 3: 12 kg × 10
Unilateral Underhand Pushdown
Set 1: 5 kg × 12 [Warm-up]
Set 2: 7,5 kg × 8 [Warm-up]
Set 3: 10 kg × 11
Plank
Set 1: 1:00
Set 2: 1:00
Cable Twist
Set 1: 12,5 kg × 15
Set 2: 12,5 kg × 15
Knee Raise (Captain's Chair)
Set 1: 15 reps
Set 2: 15 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
For some reason the combination of incline smith and decline dumbbell press gives me the most crazy pump. Im not complaining mind you, its just insanely strong!
Got a delivery yesterday, had to restock on this favourite of mine! Will be put to good work now that i have increased my carbs.
Invalid Link Removed
GQdaLEGEND
Legend
Putting in that work .. very nice and thanks for the continuous support of SNS/CEL
im doing PCT assist plus pine pollen and loving it ( 2.5 weeks in ), i always loved pct assist .. but being on MTest just makes me feel different (in a good way)
im doing PCT assist plus pine pollen and loving it ( 2.5 weeks in ), i always loved pct assist .. but being on MTest just makes me feel different (in a good way)
LeanEngineer
Legend
Nice restock on the glycophase! Defintiely essential to have handy when carbs come into play!
Segansational
Well-known member
Nice to see you still killing it in here, no surprise! Interested in the pine pollen feedback. Question probably for SNS folks, if someone has seasonal allergies, is ingesting pine pollen going to be an issue? I take zyrtec daily as an example.
GQdaLEGEND
Legend
This question had came up before .. and we really can’t suggest going against anything that u are making already
Never know how it counteracts with other stuff
@sns8778 see if he has any input, but I always recommend going to your physician to be safe man plenty of other products in my mind and risk might not be worth it.
sns8778
Board Sponsor
The honest answer to that is that the only way to know for sure is to try it and see.
The scientific argument given by many researchers on Pine Pollen is that it is a different type than what we're traditionally used to here so just bc you're allergic to a type in the US doesn't mean you'd necessarily be allergic to the type used in supplements. However, my stance on that is that its also no guarantee that you wouldn't be allergic to that type as well.
TheMrMuscle
Well-known member
Weekly Report 19.April - 26.April
Week 7 M-Test
Week 1 Pine Pollen
Diet:
(Everything tracked in MyFitnessPal)
Invalid Link Removed
I dont know what to say about that weekend haha.
Saturday refeed went as planned, but on sunday my hunger was still high. So even after eating all my regular meals for 3250 kcal i was still hungry. So i just said screw it and ate everything i could find.
We will see how long that will sit with me.
Body Composition:
(Weight and body fat measured on a FitBit Aria Scale every morning)
Invalid Link Removed
So body weight was good this week, but expect it to skyrocket next week!
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 more sedentary this week as we had a bunch of snow storms!
Recovery:
(Sleep measured with my Whoop that I wear all day and night)
Invalid Link RemovedInvalid Link RemovedInvalid Link Removed
Good sleep week right there!
Supplementation:
(Here i comment supplements im trying that arent part of my staple)
M-Test Week 7:
Continuing to bring it in the gym. Strength and will to attack the weight is at an all time high. So the gym aggression is still with me. I saw that i had like 3-4 bottles of M-Test still. So its gonne be a long and solid run.
Pine Pollen Week 1:
So Idont have much to report here as of yet. Im not noticing any libido increase while awake. But my dreams have been increasingly Playboy Mansion'ish. So something is going on!
Week 7 M-Test
Week 1 Pine Pollen
Diet:
(Everything tracked in MyFitnessPal)
Invalid Link Removed
I dont know what to say about that weekend haha.
Saturday refeed went as planned, but on sunday my hunger was still high. So even after eating all my regular meals for 3250 kcal i was still hungry. So i just said screw it and ate everything i could find.
We will see how long that will sit with me.
Body Composition:
(Weight and body fat measured on a FitBit Aria Scale every morning)
Invalid Link Removed
So body weight was good this week, but expect it to skyrocket next week!
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 more sedentary this week as we had a bunch of snow storms!
Recovery:
(Sleep measured with my Whoop that I wear all day and night)
Invalid Link RemovedInvalid Link RemovedInvalid Link Removed
Good sleep week right there!
Supplementation:
(Here i comment supplements im trying that arent part of my staple)
M-Test Week 7:
Continuing to bring it in the gym. Strength and will to attack the weight is at an all time high. So the gym aggression is still with me. I saw that i had like 3-4 bottles of M-Test still. So its gonne be a long and solid run.
Pine Pollen Week 1:
So Idont have much to report here as of yet. Im not noticing any libido increase while awake. But my dreams have been increasingly Playboy Mansion'ish. So something is going on!
LeanEngineer
Legend
TheMrMuscle
Well-known member
I guess I'll refer to you as hugh hefner from now on
My dreams are coming true!
TheMrMuscle
Well-known member
Hamstring And Calves
Wednesday, 28 April 2021 at 06:56
Elliptical Machine
Set 1: 10:00
Hip Abductor (Machine)
Set 1: 50 kg × 15
Set 2: 50 kg × 15
Hip Adductor (Machine)
Set 1: 50 kg × 15
Set 2: 50 kg × 15
Seated Leg Curl (Machine)
Set 1: 35 kg × 15 [Warm-up]
Set 2: 50 kg × 10 [Warm-up]
Set 3: 70 kg × 5 [Warm-up]
Set 4: 85 kg × 11
Set 5: 65 kg × 18
Seated Leg Press (Machine)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 50 kg × 10 [Warm-up]
Set 3: 65 kg × 5 [Warm-up]
Set 4: 90 kg × 12
Set 5: 75 kg × 20
Romanian Deadlift (Barbell)
Set 1: 50 kg × 10 [Warm-up]
Set 2: 70 kg × 5 [Warm-up]
Set 3: 85 kg × 12
Set 4: 70 kg × 20
Reverse Hyperextensions
Set 1: 10 kg × 15 [Warm-up]
Set 2: 15 kg × 10 [Warm-up]
Set 3: 20 kg × 15
Singel Leg Extension
Set 1: 20 kg × 15 [Warm-up]
Set 2: 35 kg × 6 [Warm-up]
Set 3: 45 kg × 12
Set 4: 35 kg × 16
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
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: 20:00
My leg workouts are getting better and better. My achilles are maybe slowly kinda getting better? It still hurts like a mother but ive dropped a few staple exercises that seemed to aggrevate it. So you see there is not squats etc right now, but my legs seem to grow so im doing something right.
Wednesday, 28 April 2021 at 06:56
Elliptical Machine
Set 1: 10:00
Hip Abductor (Machine)
Set 1: 50 kg × 15
Set 2: 50 kg × 15
Hip Adductor (Machine)
Set 1: 50 kg × 15
Set 2: 50 kg × 15
Seated Leg Curl (Machine)
Set 1: 35 kg × 15 [Warm-up]
Set 2: 50 kg × 10 [Warm-up]
Set 3: 70 kg × 5 [Warm-up]
Set 4: 85 kg × 11
Set 5: 65 kg × 18
Seated Leg Press (Machine)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 50 kg × 10 [Warm-up]
Set 3: 65 kg × 5 [Warm-up]
Set 4: 90 kg × 12
Set 5: 75 kg × 20
Romanian Deadlift (Barbell)
Set 1: 50 kg × 10 [Warm-up]
Set 2: 70 kg × 5 [Warm-up]
Set 3: 85 kg × 12
Set 4: 70 kg × 20
Reverse Hyperextensions
Set 1: 10 kg × 15 [Warm-up]
Set 2: 15 kg × 10 [Warm-up]
Set 3: 20 kg × 15
Singel Leg Extension
Set 1: 20 kg × 15 [Warm-up]
Set 2: 35 kg × 6 [Warm-up]
Set 3: 45 kg × 12
Set 4: 35 kg × 16
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
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: 20:00
My leg workouts are getting better and better. My achilles are maybe slowly kinda getting better? It still hurts like a mother but ive dropped a few staple exercises that seemed to aggrevate it. So you see there is not squats etc right now, but my legs seem to grow so im doing something right.
LeanEngineer
Legend
Yours and mine!
Achilles injuries are the worst. You don't realize how important that tendon is until you injury it!
TheMrMuscle
Well-known member
Weekly Report 26.April - 02.May
Week 8 M-Test
Week 2 Pine Pollen
Diet:
(Everything tracked in MyFitnessPal)
Invalid Link Removed
1st of May is a national holiday here and it was also my first Saturday off from work in 2021.. So I told my fiance that i wanted to get in the weekend mood the second i got off from work on friday evening. So, what else happened then we made some great food and I ate way to much haha.
On saturday i had booked a lunch for us at a rustic place a way outside town. I never do that because we have so little time together I dont want to spend any amount of that in a car. But i really wanted to threat her and me since we actually got 2 whole days together.
And let me say it did NOT dissapoint. I pretty much ordered the whole meny and everything was good. The specialize in sourdough pizza, but also had what they called a Hot Pot which was a sweet potatoe soup thing, and then a vegetarian bowl. They also had some great deserts, and I ate it all!
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I also upped my calories a bit last week so that made an impact as well. Felt real good to do it i can tell you!
Invalid Link Removed
Body Composition:
(Weight and body fat measured on a FitBit Aria Scale every morning)
Invalid Link Removed
Not suprisingly after 2 weekends with alot of food, my weight took a big hit haha.
We will see if it stabilizes in a week or two.
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
Recovery:
(Sleep measured with my Whoop that I wear all day and night)
Invalid Link RemovedInvalid Link RemovedInvalid Link Removed
Sleep took a little hit this week, want to improve that for next week.
Supplementation:
(Here i comment supplements im trying that arent part of my staple)
M-Test Week 8:
My gym experience is just continuing to be great. Strength and power seems to be increased.
I did increase my caloric intake this week so that has to be taking into consideration. But more food + M-Test sounds like a great combination.
Pine Pollen Week 2:
Nothing particular to note here. Dream continue to be raunchyer than usual though!
Week 8 M-Test
Week 2 Pine Pollen
Diet:
(Everything tracked in MyFitnessPal)
Invalid Link Removed
1st of May is a national holiday here and it was also my first Saturday off from work in 2021.. So I told my fiance that i wanted to get in the weekend mood the second i got off from work on friday evening. So, what else happened then we made some great food and I ate way to much haha.
On saturday i had booked a lunch for us at a rustic place a way outside town. I never do that because we have so little time together I dont want to spend any amount of that in a car. But i really wanted to threat her and me since we actually got 2 whole days together.
And let me say it did NOT dissapoint. I pretty much ordered the whole meny and everything was good. The specialize in sourdough pizza, but also had what they called a Hot Pot which was a sweet potatoe soup thing, and then a vegetarian bowl. They also had some great deserts, and I ate it all!
Invalid Link RemovedInvalid Link Removed
I also upped my calories a bit last week so that made an impact as well. Felt real good to do it i can tell you!
Invalid Link Removed
Body Composition:
(Weight and body fat measured on a FitBit Aria Scale every morning)
Invalid Link Removed
Not suprisingly after 2 weekends with alot of food, my weight took a big hit haha.
We will see if it stabilizes in a week or two.
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
Recovery:
(Sleep measured with my Whoop that I wear all day and night)
Invalid Link RemovedInvalid Link RemovedInvalid Link Removed
Sleep took a little hit this week, want to improve that for next week.
Supplementation:
(Here i comment supplements im trying that arent part of my staple)
M-Test Week 8:
My gym experience is just continuing to be great. Strength and power seems to be increased.
I did increase my caloric intake this week so that has to be taking into consideration. But more food + M-Test sounds like a great combination.
Pine Pollen Week 2:
Nothing particular to note here. Dream continue to be raunchyer than usual though!
TheMrMuscle
Well-known member
Monthly Report April 2021
After wearing my Whoop for a month i now get a Monthly Performance Assessment.
So i figured it could be interesting to break it down and see what possible changes I can do to improve my results.
Invalid Link Removed
Invalid Link Removed
As we can see i do a decent job at matching sleep needs with hours of sleep. But I want to strive towards matching this 100% to give me an optimal enviroment to recover.
My best sleep night as always Sunday to Monday as Monday is my off day from the gym. So I get up at 07.00am instead of 05:00am and still go to bed at the same time on Sundays.
I am debating adding another off day from the gym on Fridays. That way I only have 3 days a week where i need to get up at 05.00am every week.
Invalid Link Removed
Since strain is measured thru cardiovascular exertion and I dont do any high intensity cardio work, my strain is usually not that high. They do talk abit about strain from weightlifting and how it effects recovery though. So even if the Strain seems low, recovery might take a hit from it.
Invalid Link Removed
This is the data im mostly interested in. I really dont want to see any red days in my ledger. We will soon dive deeper in those days and see what I can do to remove them.
Invalid Link Removed
This should ideally be all dark as Sleep Performance has a HUGE impact on recovery.
Invalid Link Removed
Ok so now we are getting into the meat and potatoes here. One of the functions Whoop has is its Whoop Journal. You basically answere a few questions each morning that you can choose from a list. Whoop tracks these answeres and combines them with your over night recovery.
Blue blocking glasses are cool to see, so I will keep wearing them.
So Whoop has not had any way of reporting refeeds etc so every time ive had my refeed ive reported it as a Late Meal and well, results kinda speak for itself. Im getting REAL low recovery scores the day after these refeeds. Even though I always get my hours of sleep in, my HRV tanks and my HR spikes.
Now this is just a gadget so I take everything with a grain of salt. Especially since its usually Sundays I wake up with this low recovery score and Sundays is when I have my hardest and always best training session. But i do intend to take steps to improve this.
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All in all it seems i got fitter during the month of April which is awesome to read!
Plans for May
Based on this report ive decided to not have any refeeds during the month of May. I wanna see how that impacts my recovery and performance. Ive beed doing my refeeds for over 10 years but never had any data showing its impact. Ive always felt that it helped me out, but maybe that was more a psycological effect and not physical.
This will of course not be easy as my mind and body is so used to over eating once a week. But I am really motivated and actually looking forward to it.
Of course if my fiance or kids wants to eat out or are making me something special, I will eat it. I will just have to reduce the calories from my other meals. Will it be 100% accurate? No, but that cant be helped.
I am also very keen on trying to put on some more mass. But I dont want to increase my calories in May. I want to let it play out and then see where I can go in June. It might end up in a weight loss as my caloric surplus is based on also having one refeed a week. Only time will tell!
After wearing my Whoop for a month i now get a Monthly Performance Assessment.
So i figured it could be interesting to break it down and see what possible changes I can do to improve my results.
Invalid Link Removed
Invalid Link Removed
As we can see i do a decent job at matching sleep needs with hours of sleep. But I want to strive towards matching this 100% to give me an optimal enviroment to recover.
My best sleep night as always Sunday to Monday as Monday is my off day from the gym. So I get up at 07.00am instead of 05:00am and still go to bed at the same time on Sundays.
I am debating adding another off day from the gym on Fridays. That way I only have 3 days a week where i need to get up at 05.00am every week.
Invalid Link Removed
Since strain is measured thru cardiovascular exertion and I dont do any high intensity cardio work, my strain is usually not that high. They do talk abit about strain from weightlifting and how it effects recovery though. So even if the Strain seems low, recovery might take a hit from it.
Invalid Link Removed
This is the data im mostly interested in. I really dont want to see any red days in my ledger. We will soon dive deeper in those days and see what I can do to remove them.
Invalid Link Removed
This should ideally be all dark as Sleep Performance has a HUGE impact on recovery.
Invalid Link Removed
Ok so now we are getting into the meat and potatoes here. One of the functions Whoop has is its Whoop Journal. You basically answere a few questions each morning that you can choose from a list. Whoop tracks these answeres and combines them with your over night recovery.
Blue blocking glasses are cool to see, so I will keep wearing them.
So Whoop has not had any way of reporting refeeds etc so every time ive had my refeed ive reported it as a Late Meal and well, results kinda speak for itself. Im getting REAL low recovery scores the day after these refeeds. Even though I always get my hours of sleep in, my HRV tanks and my HR spikes.
Now this is just a gadget so I take everything with a grain of salt. Especially since its usually Sundays I wake up with this low recovery score and Sundays is when I have my hardest and always best training session. But i do intend to take steps to improve this.
Invalid Link Removed
All in all it seems i got fitter during the month of April which is awesome to read!
Plans for May
Based on this report ive decided to not have any refeeds during the month of May. I wanna see how that impacts my recovery and performance. Ive beed doing my refeeds for over 10 years but never had any data showing its impact. Ive always felt that it helped me out, but maybe that was more a psycological effect and not physical.
This will of course not be easy as my mind and body is so used to over eating once a week. But I am really motivated and actually looking forward to it.
Of course if my fiance or kids wants to eat out or are making me something special, I will eat it. I will just have to reduce the calories from my other meals. Will it be 100% accurate? No, but that cant be helped.
I am also very keen on trying to put on some more mass. But I dont want to increase my calories in May. I want to let it play out and then see where I can go in June. It might end up in a weight loss as my caloric surplus is based on also having one refeed a week. Only time will tell!
Last edited:
LeanEngineer
Legend
Nice detailed write up. It's starting to look like a scientific experience in here with your posts from whoop! Month of May is going to stink with no refeeds!
TheMrMuscle
Well-known member
It feels like after all these years in order to actually make any progress I need to get scientific with it!
I am really motivated for the no refeed month, but yeah im pretty sure I will have some crazy cravings on the weekends. Just have to suck it up and get thru it!
LeanEngineer
Legend
Yep. Well at the end of it you should know whether the refeeds are working for you or if dropping them should continue
TheMrMuscle
Well-known member
Weekly Report 03.May - 09.May
Week 9 M-Test
Week 3 Pine Pollen
Diet:
(Everything tracked in MyFitnessPal)
Invalid Link Removed
First week of "no refeed May" is over and it went suprisingly well. I had no cravings or hunger spikes. I kinda expected it but I know that after doing this for close to 30 years my will power is pretty strong.
As you can see, by dropping my refeed my daily caloric average went down by 450 calories.
Imagine if this means that i can increase my daily intake by close to 500 calories and still maintain this weight.
I know it doesnt work like that haha, but DAMN that would have been sweet.
Body Composition:
(Weight and body fat measured on a FitBit Aria Scale every morning)
Invalid Link Removed
The aftermath of last weekends refeed stayed with me a long time this week. But weight started dropping by the end of the week. Really interested to see how this week will go.
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
Recovery:
(Sleep measured with my Whoop that I wear all day and night)
Invalid Link RemovedInvalid Link Removed
Had a GREAT week of sleep and my recovery was spiking as well.
Supplementation:
(Here i comment supplements im trying that arent part of my staple)
M-Test Week 9:
Im pushing some weights ive never done before and feeling strong while doing it.
The will to push is always there and it makes me feel more i guess Alpha is the word.
Pine Pollen Week 3:
Maybe the Alpha feeling comes from combining these two products?
I dont feel much in the libido department im afraid. But ive been thinking that maybe ive been too lean for too long. Which is a reason that im not how i would like to be here. Dependng on how May goes I might bump my calories up a bit. Maybe try to get to 90kg by Christmas. See how i feel (and look) then!
Week 9 M-Test
Week 3 Pine Pollen
Diet:
(Everything tracked in MyFitnessPal)
Invalid Link Removed
First week of "no refeed May" is over and it went suprisingly well. I had no cravings or hunger spikes. I kinda expected it but I know that after doing this for close to 30 years my will power is pretty strong.
As you can see, by dropping my refeed my daily caloric average went down by 450 calories.
Imagine if this means that i can increase my daily intake by close to 500 calories and still maintain this weight.
I know it doesnt work like that haha, but DAMN that would have been sweet.
Body Composition:
(Weight and body fat measured on a FitBit Aria Scale every morning)
Invalid Link Removed
The aftermath of last weekends refeed stayed with me a long time this week. But weight started dropping by the end of the week. Really interested to see how this week will go.
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
Recovery:
(Sleep measured with my Whoop that I wear all day and night)
Invalid Link RemovedInvalid Link Removed
Had a GREAT week of sleep and my recovery was spiking as well.
Supplementation:
(Here i comment supplements im trying that arent part of my staple)
M-Test Week 9:
Im pushing some weights ive never done before and feeling strong while doing it.
The will to push is always there and it makes me feel more i guess Alpha is the word.
Pine Pollen Week 3:
Maybe the Alpha feeling comes from combining these two products?
I dont feel much in the libido department im afraid. But ive been thinking that maybe ive been too lean for too long. Which is a reason that im not how i would like to be here. Dependng on how May goes I might bump my calories up a bit. Maybe try to get to 90kg by Christmas. See how i feel (and look) then!
TheMrMuscle
Well-known member
Hamstring And Calves
Tuesday, 11 May 2021 at 07:20
Elliptical Machine
Set 1: 10:00
Hip Abductor (Machine)
Set 1: 55 kg × 15
Set 2: 55 kg × 15
Hip Adductor (Machine)
Set 1: 55 kg × 15
Set 2: 55 kg × 15
Seated Leg Curl (Machine)
Set 1: 35 kg × 15 [Warm-up]
Set 2: 57,5 kg × 10 [Warm-up]
Set 3: 72,5 kg × 5 [Warm-up]
Set 4: 87,5 kg × 11
Set 5: 67,5 kg × 18
Seated Leg Press (Machine)
Set 1: 35 kg × 15 [Warm-up]
Set 2: 57,5 kg × 10 [Warm-up]
Set 3: 80 kg × 5 [Warm-up]
Set 4: 102,5 kg × 12
Set 5: 87,5 kg × 17
Romanian Deadlift (Barbell)
Set 1: 60 kg × 10 [Warm-up]
Set 2: 80 kg × 5 [Warm-up]
Set 3: 90 kg × 12
Set 4: 75 kg × 17
Reverse Hyperextensions
Set 1: 10 kg × 15 [Warm-up]
Set 2: 15 kg × 10 [Warm-up]
Set 3: 22,5 kg × 12
Singel Leg Extension
Set 1: 20 kg × 15 [Warm-up]
Set 2: 40 kg × 6 [Warm-up]
Set 3: 50 kg × 8
Set 4: 35 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
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: 20:00
This was another great workout, my strength is really going up now that ive gotten used to the exercises.
Ive never been one to max out machines but damn im getting close on some.
Had to switch my scheduel this week. Our boy got neutered last week and tomorrow there is nobody around to loof after him in the morning. So ill do my workout after work on wednesday instead of before. But since im not used to working out that late i figured id to legs today and push Chest/triceps to tomorrow.
Invalid Link Removed
Tuesday, 11 May 2021 at 07:20
Elliptical Machine
Set 1: 10:00
Hip Abductor (Machine)
Set 1: 55 kg × 15
Set 2: 55 kg × 15
Hip Adductor (Machine)
Set 1: 55 kg × 15
Set 2: 55 kg × 15
Seated Leg Curl (Machine)
Set 1: 35 kg × 15 [Warm-up]
Set 2: 57,5 kg × 10 [Warm-up]
Set 3: 72,5 kg × 5 [Warm-up]
Set 4: 87,5 kg × 11
Set 5: 67,5 kg × 18
Seated Leg Press (Machine)
Set 1: 35 kg × 15 [Warm-up]
Set 2: 57,5 kg × 10 [Warm-up]
Set 3: 80 kg × 5 [Warm-up]
Set 4: 102,5 kg × 12
Set 5: 87,5 kg × 17
Romanian Deadlift (Barbell)
Set 1: 60 kg × 10 [Warm-up]
Set 2: 80 kg × 5 [Warm-up]
Set 3: 90 kg × 12
Set 4: 75 kg × 17
Reverse Hyperextensions
Set 1: 10 kg × 15 [Warm-up]
Set 2: 15 kg × 10 [Warm-up]
Set 3: 22,5 kg × 12
Singel Leg Extension
Set 1: 20 kg × 15 [Warm-up]
Set 2: 40 kg × 6 [Warm-up]
Set 3: 50 kg × 8
Set 4: 35 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
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: 20:00
This was another great workout, my strength is really going up now that ive gotten used to the exercises.
Ive never been one to max out machines but damn im getting close on some.
Had to switch my scheduel this week. Our boy got neutered last week and tomorrow there is nobody around to loof after him in the morning. So ill do my workout after work on wednesday instead of before. But since im not used to working out that late i figured id to legs today and push Chest/triceps to tomorrow.
Invalid Link Removed
LeanEngineer
Legend
Cone of shame!
Nice volume workout!
Nice volume workout!
TheMrMuscle
Well-known member
Weekly Report 10.May - 16.May
Week 10 M-Test
Week 4 Pine Pollen
Diet:
(Everything tracked in MyFitnessPal)
Invalid Link Removed
"No refeed May" continues on without any problems what so ever.
Zero Cravings.
Zero Hunger Spikes.
So far so good!
Body Composition:
(Weight and body fat measured on a FitBit Aria Scale every morning)
Invalid Link Removed
Weight seem to have stabilized right over 84kgs. We will see if it stays there the coming week.
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
Recovery:
(Sleep measured with my Whoop that I wear all day and night)
Invalid Link RemovedInvalid Link Removed
I keep improving my sleep which is amazing!
And to that Recovery percentage there is only one word one can say: NICE!
Supplementation:
(Here i comment supplements im trying that arent part of my staple)
M-Test Week 10:
This week i got 2 pimples on my forehead. Im 42 years old so that rarely happens. Maybe its the M-Test or maybe im just not showering enough haha. Im leaning towards the first option.
Pine Pollen Week 4:
This concludes my run of Pine Pollen. Unfortunately the effects where not pronounced enough for me to say what it did. Wet dreams and some extra morning wood was what i noticed from it. Which on its own says that it does something! Im maybe just not experiencing the full effect like others are because of external factors.
Next week plans:
I have a couple of plans for the upcoming week(s).
First is that i want to run a deload, so the entire next week I will reduce the intensity on my lifts to permit some extra recovery.
Second is that I will switch to a 5 day a week split from a 6 day a week split.
Reason for that is mainly for more recovery. But also, summer is coming and I spend most of my time at work. But if i get 2 morning out of the week where I can spend more time outside with my dogs that would make me so happy.
For those that remember the program Ive been running for a while is from Wesley Vissers and ive been loving it. So I reached out again and had him help me with a 5 day a week split that ended up looking like this:
Invalid Link Removed
The volume will change a bit and it will be interesting to see how my recovery adapts.
When it comes to diet I will carb cycle as usual, but I will keep all my workout days the same for the rest of May. Then we will see if i maybe have to increase it a bit on the Saturday and Sunday workouts as I can envision those to be extra hard.
Im also debating joing a second gym as they just got in a Pendelum Squat and they already have a Belt Squat. But at the same time I really dont feel like paying another monthly payment. I will have to think about it for a while.
Week 10 M-Test
Week 4 Pine Pollen
Diet:
(Everything tracked in MyFitnessPal)
Invalid Link Removed
"No refeed May" continues on without any problems what so ever.
Zero Cravings.
Zero Hunger Spikes.
So far so good!
Body Composition:
(Weight and body fat measured on a FitBit Aria Scale every morning)
Invalid Link Removed
Weight seem to have stabilized right over 84kgs. We will see if it stays there the coming week.
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
Recovery:
(Sleep measured with my Whoop that I wear all day and night)
Invalid Link RemovedInvalid Link Removed
I keep improving my sleep which is amazing!
And to that Recovery percentage there is only one word one can say: NICE!
Supplementation:
(Here i comment supplements im trying that arent part of my staple)
M-Test Week 10:
This week i got 2 pimples on my forehead. Im 42 years old so that rarely happens. Maybe its the M-Test or maybe im just not showering enough haha. Im leaning towards the first option.
Pine Pollen Week 4:
This concludes my run of Pine Pollen. Unfortunately the effects where not pronounced enough for me to say what it did. Wet dreams and some extra morning wood was what i noticed from it. Which on its own says that it does something! Im maybe just not experiencing the full effect like others are because of external factors.
Next week plans:
I have a couple of plans for the upcoming week(s).
First is that i want to run a deload, so the entire next week I will reduce the intensity on my lifts to permit some extra recovery.
Second is that I will switch to a 5 day a week split from a 6 day a week split.
Reason for that is mainly for more recovery. But also, summer is coming and I spend most of my time at work. But if i get 2 morning out of the week where I can spend more time outside with my dogs that would make me so happy.
For those that remember the program Ive been running for a while is from Wesley Vissers and ive been loving it. So I reached out again and had him help me with a 5 day a week split that ended up looking like this:
Invalid Link Removed
The volume will change a bit and it will be interesting to see how my recovery adapts.
When it comes to diet I will carb cycle as usual, but I will keep all my workout days the same for the rest of May. Then we will see if i maybe have to increase it a bit on the Saturday and Sunday workouts as I can envision those to be extra hard.
Im also debating joing a second gym as they just got in a Pendelum Squat and they already have a Belt Squat. But at the same time I really dont feel like paying another monthly payment. I will have to think about it for a while.
LeanEngineer
Legend
Nice! Always good to switch up the plan every once in awhile. Don't want the body getting to use to your workout routine. 5 day split seems to work for most folks who have been training for awhile.
TheMrMuscle
Well-known member
Yeah I love to train but i actually do belive that getting an extra rest day will be good for me.
Even though id love to hit it every day.
TheMrMuscle
Well-known member
Push
Tuesday, 18 May 2021 at 06:50
Elliptical Machine
Set 1: 10:00
Bench Press (Dumbbell)
Set 1: 14 kg × 15 [Warm-up]
Set 2: 18 kg × 10 [Warm-up]
Set 3: 22 kg × 5 [Warm-up]
Set 4: 28 kg × 8
Chest Press (Machine)
Set 1: 35 kg × 10 [Warm-up]
Set 2: 42,5 kg × 5 [Warm-up]
Set 3: 57,5 kg × 8
Incline Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 6 [Warm-up]
Set 3: 55 kg × 10
Chest Fly
Set 1: 26 kg × 10 [Warm-up]
Set 2: 40 kg × 12
Strict Military Press (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 40 kg × 8
Lateral Raise (Dumbbell)
Set 1: 5 kg × 25
Set 2: 6 kg × 20
Set 3: 7 kg × 15
JM Press
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 37,5 kg × 8
One-arm Dumbbell Extension
Set 1: 6 kg × 10
Set 2: 10 kg × 10
Bent Over Cable Extensions
Set 1: 2,5 kg × 12
Set 2: 6 kg × 10
Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps
Decline Crunch
Set 1: 15 reps
Set 2: 15 reps
Stick Twist
Set 1: 50 reps
Lying Vacuum
Set 1: 0:30
Set 2: 0:30
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 30:00
First deload session in the can. Reduced the volume a bit and didnt go to failure on anything.
Still got a good pump and sweat going!
Invalid Link Removed
Tuesday, 18 May 2021 at 06:50
Elliptical Machine
Set 1: 10:00
Bench Press (Dumbbell)
Set 1: 14 kg × 15 [Warm-up]
Set 2: 18 kg × 10 [Warm-up]
Set 3: 22 kg × 5 [Warm-up]
Set 4: 28 kg × 8
Chest Press (Machine)
Set 1: 35 kg × 10 [Warm-up]
Set 2: 42,5 kg × 5 [Warm-up]
Set 3: 57,5 kg × 8
Incline Bench Press (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 6 [Warm-up]
Set 3: 55 kg × 10
Chest Fly
Set 1: 26 kg × 10 [Warm-up]
Set 2: 40 kg × 12
Strict Military Press (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 40 kg × 8
Lateral Raise (Dumbbell)
Set 1: 5 kg × 25
Set 2: 6 kg × 20
Set 3: 7 kg × 15
JM Press
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 37,5 kg × 8
One-arm Dumbbell Extension
Set 1: 6 kg × 10
Set 2: 10 kg × 10
Bent Over Cable Extensions
Set 1: 2,5 kg × 12
Set 2: 6 kg × 10
Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps
Decline Crunch
Set 1: 15 reps
Set 2: 15 reps
Stick Twist
Set 1: 50 reps
Lying Vacuum
Set 1: 0:30
Set 2: 0:30
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 30:00
First deload session in the can. Reduced the volume a bit and didnt go to failure on anything.
Still got a good pump and sweat going!
Invalid Link Removed
LeanEngineer
Legend
Nice update pic! Triceps and delts are on point! Literately
TheMrMuscle
Well-known member
Thanks man! I feel like i can easily add some more calories to my diet come June and still keep the conditioning at bay.Nice update pic! Triceps and delts are on point! Literately
Segansational
Well-known member
Looking great in here. Appreciate all of the detail, and now seeing what the Whoop strap data provides, I might have to upgrade from my fitbit! I particularly like the strain/recovery graphs.
TheMrMuscle
Well-known member
Thanks man! Yeah im loving the Whoop (but I still wear my Fitbit on my other wrist haha).
Let me know if you decide to get one, i have a referal thing that gives us both a free month or service.
TheMrMuscle
Well-known member
Legs
Wednesday, 19 May 2021 at 06:53
Elliptical Machine
Set 1: 10:00
Hip Adductor (Machine)
Set 1: 50 kg × 15
Set 2: 50 kg × 15
Hip Abductor (Machine)
Set 1: 50 kg × 15
Set 2: 50 kg × 15
Single Leg Curl
Set 1: 15 kg × 15 [Warm-up]
Set 2: 25 kg × 10 [Warm-up]
Set 3: 30 kg × 10
Set 4: 30 kg × 10
Leg Extension (Machine)
Set 1: 35 kg × 15 [Warm-up]
Set 2: 45 kg × 12 [Warm-up]
Set 3: 55 kg × 10
Leg Press (Wide Stance)
Set 1: 0 kg × 15 [Warm-up]
Set 2: 30 kg × 15 [Warm-up]
Set 3: 60 kg × 10
Set 4: 60 kg × 10
Squat (Machine)
Set 1: 50 kg × 15 [Warm-up]
Set 2: 65 kg × 10 [Warm-up]
Set 3: 80 kg × 10
Set 4: 95 kg × 10
Romanian Deadlift (Barbell)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]
Set 3: 60 kg × 10
Lunge (Bodyweight)
Set 1: 25 reps
Standing Calf Raise (Machine)
Set 1: 10 kg × 10
Set 2: 10 kg × 10
Set 3: 10 kg × 10
Set 4: 10 kg × 10
Vacuum Bridge
ThereSet 1: 0:30
Set 2: 0:30
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 30:00
There is a couple of things i love when it comes to the deload weeks.
Wednesday, 19 May 2021 at 06:53
Elliptical Machine
Set 1: 10:00
Hip Adductor (Machine)
Set 1: 50 kg × 15
Set 2: 50 kg × 15
Hip Abductor (Machine)
Set 1: 50 kg × 15
Set 2: 50 kg × 15
Single Leg Curl
Set 1: 15 kg × 15 [Warm-up]
Set 2: 25 kg × 10 [Warm-up]
Set 3: 30 kg × 10
Set 4: 30 kg × 10
Leg Extension (Machine)
Set 1: 35 kg × 15 [Warm-up]
Set 2: 45 kg × 12 [Warm-up]
Set 3: 55 kg × 10
Leg Press (Wide Stance)
Set 1: 0 kg × 15 [Warm-up]
Set 2: 30 kg × 15 [Warm-up]
Set 3: 60 kg × 10
Set 4: 60 kg × 10
Squat (Machine)
Set 1: 50 kg × 15 [Warm-up]
Set 2: 65 kg × 10 [Warm-up]
Set 3: 80 kg × 10
Set 4: 95 kg × 10
Romanian Deadlift (Barbell)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]
Set 3: 60 kg × 10
Lunge (Bodyweight)
Set 1: 25 reps
Standing Calf Raise (Machine)
Set 1: 10 kg × 10
Set 2: 10 kg × 10
Set 3: 10 kg × 10
Set 4: 10 kg × 10
Vacuum Bridge
ThereSet 1: 0:30
Set 2: 0:30
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 30:00
There is a couple of things i love when it comes to the deload weeks.
- As the workouts are shorter I got more time to spend on the warm ups and cool downs and im one of those that absolutely love my stretching. Unfortunately the saunas are closed due to Covid, or else id spend extra time there as well.
- It helps me reset my ego when it comes to what weights i use. I always focus hard on stretching and contracting during deloads and the feeling is just so amazing.
TheMrMuscle
Well-known member
Pull
Thursday, 20 May 2021 at 06:40
Elliptical Machine
Set 1: 10:00
Chest Supported Row
Set 1: 15 kg × 15 [Warm-up]
Set 2: 25 kg × 10 [Warm-up]
Set 3: 35 kg × 10
Set 4: 35 kg × 10
T-Bar Row
Set 1: 15 kg × 10 [Warm-up]
Set 2: 25 kg × 10 [Warm-up]
Set 3: 35 kg × 10
Set 4: 35 kg × 10
Mag Grip Pulldown
Set 1: 40 kg × 15 [Warm-up]
Set 2: 50 kg × 10 [Warm-up]
Set 3: 60 kg × 10
Rack Pull (Barbell)
Set 1: 60 kg × 10 [Warm-up]
Set 2: 80 kg × 10 [Warm-up]
Set 3: 90 kg × 10
Shrug (Barbell)
Set 1: 80 kg × 10
Set 2: 88 kg × 10
Pullover (Machine)
Set 1: 20 kg × 15
Set 2: 30 kg × 10
Face Pull (Cable)
Set 1: 25 kg × 12
Set 2: 25 kg × 12
Concentration Curl (Dumbbell)
Set 1: 8 kg × 10 [Warm-up]
Set 2: 10 kg × 10 [Warm-up]
Close-grip Preacher Ez-bar Curls
Set 1: 0 kg × 15 [Warm-up]
Set 2: 5 kg × 10 [Warm-up]
Set 3: 10 kg × 10
Hammer Curl (Dumbbell)
Set 1: 12,5 kg × 10 [Warm-up]
Set 2: 15 kg × 10 [Warm-up]
Set 3: 17,5 kg × 10
Cable Crunch
Set 1: 30 kg × 15
Set 2: 30 kg × 15
Flat Leg Raise
Set 1: 10 reps
Set 2: 10 reps
Cable Twist
Set 1: 15 kg × 15
Set 2: 15 kg × 15
Lying Vacuum
Set 1: 0:30
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 20:00
Antother good deload session. I didnt sleep the best last night but the workout didnt suffer from it. But im feeling it now haha.
So i decided to buy a summer card at a local more "hardcore" gym that I havent worked out at before. The reason is that they have the sickest equipment, especially for legs. Stuff i havent tried in years plus stuff ive never used. They just got a Pendelum Squat for instance! Belt squats, vertical squats, a REAL hack squat etc etc. I think i can build some extra size there for sure.
Unfortunately its in a basment and I prefer natural light. But I can make do, all for the gains!
Thursday, 20 May 2021 at 06:40
Elliptical Machine
Set 1: 10:00
Chest Supported Row
Set 1: 15 kg × 15 [Warm-up]
Set 2: 25 kg × 10 [Warm-up]
Set 3: 35 kg × 10
Set 4: 35 kg × 10
T-Bar Row
Set 1: 15 kg × 10 [Warm-up]
Set 2: 25 kg × 10 [Warm-up]
Set 3: 35 kg × 10
Set 4: 35 kg × 10
Mag Grip Pulldown
Set 1: 40 kg × 15 [Warm-up]
Set 2: 50 kg × 10 [Warm-up]
Set 3: 60 kg × 10
Rack Pull (Barbell)
Set 1: 60 kg × 10 [Warm-up]
Set 2: 80 kg × 10 [Warm-up]
Set 3: 90 kg × 10
Shrug (Barbell)
Set 1: 80 kg × 10
Set 2: 88 kg × 10
Pullover (Machine)
Set 1: 20 kg × 15
Set 2: 30 kg × 10
Face Pull (Cable)
Set 1: 25 kg × 12
Set 2: 25 kg × 12
Concentration Curl (Dumbbell)
Set 1: 8 kg × 10 [Warm-up]
Set 2: 10 kg × 10 [Warm-up]
Close-grip Preacher Ez-bar Curls
Set 1: 0 kg × 15 [Warm-up]
Set 2: 5 kg × 10 [Warm-up]
Set 3: 10 kg × 10
Hammer Curl (Dumbbell)
Set 1: 12,5 kg × 10 [Warm-up]
Set 2: 15 kg × 10 [Warm-up]
Set 3: 17,5 kg × 10
Cable Crunch
Set 1: 30 kg × 15
Set 2: 30 kg × 15
Flat Leg Raise
Set 1: 10 reps
Set 2: 10 reps
Cable Twist
Set 1: 15 kg × 15
Set 2: 15 kg × 15
Lying Vacuum
Set 1: 0:30
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 20:00
Antother good deload session. I didnt sleep the best last night but the workout didnt suffer from it. But im feeling it now haha.
So i decided to buy a summer card at a local more "hardcore" gym that I havent worked out at before. The reason is that they have the sickest equipment, especially for legs. Stuff i havent tried in years plus stuff ive never used. They just got a Pendelum Squat for instance! Belt squats, vertical squats, a REAL hack squat etc etc. I think i can build some extra size there for sure.
Unfortunately its in a basment and I prefer natural light. But I can make do, all for the gains!
LeanEngineer
Legend
I love my home workout gym but that's one thing I miss is all the different accessory equipment. I may have to do the same.
TheMrMuscle
Well-known member
The gym i work out at normally is nice. Its clean, fresh and has the basics. Also a huge locker room with a sauna etc.
But I miss being a "bodybuilder" and hitting all the angles of a muscle haha. Hopefully ill get that outta my system these 3 next weeks. If not, then i probably will have to change gyms permanently. But man there are alot of characters in that gym!