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

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

Monday - Rest
Tuesday - Chest, Shoulders, Triceps and Core
Wednesday - Legs
Thursday - Back, Biceps and Core
Friday - Rest
Saturday - Chest, Shoulders, Triceps, Quads, Glutes and Calves
Sunday - Back, Biceps, Hamstrings, Calves and Core

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

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Caloric expenditure up again from last week which is good to see!​
 
Recovery:
(Sleep measured with my Whoop that I wear all day and night)

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Another great week of sleep. But recovery took a hit!
First red day is after pulling my hamstring and loosing a toe nail.
Second red day is after having 2/3 of a Ben&Jerry haha. First treat in 6 weeks and the Whoop let me know that im not allowed that haha.​
 
Supplementation:
(Here i comment supplements im trying that arent part of my staple)

M-Test Week 14:
Now that im eating a little extra food M-Test probably will shine even more.
Looking forward to some strangth gains!

Weekly report:
Man I was bummed when i pulled my hamstring, i really thought it was serious. Luckily now a week later the pain is almost gone. BUT im being careful with putting strain on it.
The toe is a bit worse, but it is much better. I had some kinda of infection in it before it happened. So when i busted it open it kinda "freed" the new nail underneath. So it has slowly gotten less infected and less sore.​
 
This week i had to post 4 replies to get my whole weekly report...
Its getting harder and harder to motivate myself to logging like i do when the forum works against me.
 
TheMrMuscle said:
This week i had to post 4 replies to get my whole weekly report...
Its getting harder and harder to motivate myself to logging like i do when the forum works against me.
Click to expand...

You may have to start attaching a word doc with the full write up and then a summary on the actual post:LOL:
 
TheMrMuscle said:
This week i had to post 4 replies to get my whole weekly report...
Its getting harder and harder to motivate myself to logging like i do when the forum works against me.
Click to expand...

I've had a hard time lately getting long posts to post; I've had to break them down into smaller ones. I'll email the admin to let him know; I'd been meaning to for about a week now.
 
Legs
Wednesday, 23 June 2021 at 07:17

Elliptical Machine
Set 1: 10:00

Leg Extensions Legendary
Set 1: 15 kg × 20 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 30 kg × 5 [Warm-up]
Set 4: 40 kg × 12
Set 5: 25 kg × 20

Nordic Gym Seated Leg Curl
Set 1: 10 kg × 20 [Warm-up]
Set 2: 15 kg × 20 [Warm-up]
Set 3: 20 kg × 15 [Warm-up]
Set 4: 25 kg × 12

Hack Squat
Set 1: 0 kg × 20 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 60 kg × 8
Set 5: 60 kg × 8
Set 6: 40 kg × 20

Vertical Leg Press (Wide Stance)
Set 1: 0 kg × 20 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 40 kg × 12
Set 4: 40 kg × 12

Reverse Hyperextensions
Set 1: 0 kg × 20 [Warm-up]
Set 2: 20 kg × 12
Set 3: 20 kg × 12

Vertical Calf Press
Set 1: 10 kg × 15
Set 2: 10 kg × 15
Set 3: 10 kg × 15

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

Vacuum Bridge
Set 1: 0:30
Set 2: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 10:00

Leg training is almost back to 100% after my hamstring pull (and ripping the nail of my toe). Im still careful with direct hamstring work, especially hip hinge stuff like RDL. But all pressing etc is back 100%.

Yesterday we celebrated my fiances birthday (big 40) and we went out to eat. I has this amazing Bibimbap & Yakitori Bowl. Plus some ice cream and a couple of protein bars.

So maybe a total of 5000 kcal that day. But that was enough to make my Whoop think I was dying. I woke up with 1% recovery which is pretty much unheard of. Its like it thought i was dying or something! But I had a great workout today and ony thing i noticed from the eating was some dehydration and gas!

EDIT: So the forum wouldnt even let me post this post with the pictures embeded.
 

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TheMrMuscle said:
Yesterday we celebrated my fiances birthday (big 40) and we went out to eat. I has this amazing Bibimbap & Yakitori Bowl. Plus some ice cream and a couple of protein bars.
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That bowl looks good right about now! "A couple of protein bars" reminds me of Furious Petes mega protein bar eatting challenge. If you haven't seen if you'll have to check it out. I think he ate probably 30+ quest protein bars.
 
LeanEngineer said:
That bowl looks good right about now! "A couple of protein bars" reminds me of Furious Petes mega protein bar eatting challenge. If you haven't seen if you'll have to check it out. I think he ate probably 30+ quest protein bars.
Click to expand...
Haha and Quest as well? With all the fiber in them he must have had a fun time afterwards.
I didnt eat that many, more like 7-8 :D
 
TheMrMuscle said:
Haha and Quest as well? With all the fiber in them he must have had a fun time afterwards.
I didnt eat that many, more like 7-8 :D
Click to expand...

I wondered that as well to. All those youtubers that do weekly eatting challenges, I really wonder what their digestion is like. Can't be pretty that's for sure.
 
Sucks to hear about the injuries, how's the hammy holding up? That Whoop strap looks like it's pretty sophisticated. That recovery tracking is pretty cool.
 
Segansational said:
That Whoop strap looks like it's pretty sophisticated. That recovery tracking is pretty cool.
Click to expand...

I told myself that awhile back when I first started following his log. I need to just buckle up and purchase one already but haven't got around to it.
 
LeanEngineer said:
I wondered that as well to. All those youtubers that do weekly eatting challenges, I really wonder what their digestion is like. Can't be pretty that's for sure.
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Yeah i cant imagine. Like, this weekend was a national holiday so i ate my regular food plus other stuff and even though i tend to have a sturdy stomach Ive been pooping and farting all weekend. It doesnt feel good at all and eating challenges should be way more taxing than that.

Segansational said:
Sucks to hear about the injuries, how's the hammy holding up? That Whoop strap looks like it's pretty sophisticated. That recovery tracking is pretty cool.
Click to expand...
LeanEngineer said:
I told myself that awhile back when I first started following his log. I need to just buckle up and purchase one already but haven't got around to it.
Click to expand...
Fortunately the hamstring is as good as new, i started loading it a bit this weekend and so far so good!

If you are a data nerd then the Whoop is really insightful and fun. BUT you have to be able to step away from the numbers and still think and feel for yourself. Ive read many stories about people that wake up feeling great, then they see a low recovery score and start feeling exhausted and bad because of that number.
 
Weekly Report 21. June - 27.June
Week 16 M-Test

Diet:
(Everything tracked in MyFitnessPal)

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This week was a special week. On Tuesday my fiance turned 40 so we went out and ate asian food and then we had a bunch of protein bars at home. The weekend was a national holiday here so we went on a picnic on friday and saturday we had some ice cream. So the week was amazing but i did eat a bit extra.

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

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So weight is up a bit because of the extra food, no biggie. But look at the body fat measurments, a couple of weeks ago it had me at 8,2% at a slightly lower weight haha. Just goes to show, you cant trust those things at all.​
 
Activity:
(Caloric expenditure measured by my FitBit Blaze that I wear all day and night)

Monday - Rest
Tuesday - Chest, Shoulders, Triceps and Core
Wednesday - Legs
Thursday - Back, Biceps and Core
Friday - Rest
Saturday - Chest, Shoulders, Triceps, Quads, Glutes and Calves
Sunday - Back, Biceps, Hamstrings, Calves and Core

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

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Recovery:
(Sleep measured with my Whoop that I wear all day and night)
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So even though my sleep performance was good this week my recovery was really poor. This was because of the extra food, it makes SUCH a big impact on my recovery its wild. It makes me never wanna eat outside the diet again haha. 1% recovery is almost unheard of.​
 
Monthly Report June 2021

This month i unfortunately had a minor injury and I also had some treats. So lets see how that affected my body.

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Second month in a row where i improve my sleep performance. But taking a little hit on restorative sleep. The reason for that will show itself pretty soon.

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Apparently my workouts are causing me less and less strain even though im pushing hard. Maybe im getting fitter!

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Ok NOW we are into the meat.
The last whole week of june i had 3 days in the red. These are because of extra food. We celebrated my fiance and we celebrated Midsummer. So i ate all my regular food, but also had extra.
The 2 red earlier in the month came from when i pulled my hamstring and tore a nail off my foot.

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This looks great, the darker the better! Means im getting close to optimal amount of sleep all month!

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Ok, time for the JOURNAL and boy is it a good one.
They added some new questions to it this month which means its even more detailed.
"Late Meal" is what ive used as my refeed log, and as you can see it tanks my recovery.
"Added Sugar" is new and i dont eat sugar on the saily. So the second i eat an ice cream or something else sugary I will be logging that one. -40% recovery is insane.

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This is a terrible reading. I expect the injury has a lot to do with this and hopefully it will bounce back next month.

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So we have about 1kg weight gain here. But this is not true weight gain as im still holding water from last weeks extra food.
The lean bulk is going great and im probably up around 400-500g which is perfect.

PLANS FOR JULY

So we have seen that avoiding all treats, sugar etc is the absolute best from a performance and body composition stand. But I have to say being that strict does diminish my life quality.I get a big sense of accomplishment when I manage to keep it that strict. But not eating out with my family or just going to grab a ice cream with my kids is way to restrictive.

So I will keep the calories etc as they are, but ive told my fiance that I want us to have a sunday lunch together each week. Try out places we havent eaten at, just relax and enjoy life together. I will try to NOT loose control like i tend to do when i eat outside my diet and rather enjoy ONE meal and stop it there.

I will do the same if something more spontanious comes up. Eat some but not clean out the restaurant, fridge, store or whatever the case is haha.​
 
Upper And Lower Push
Saturday, 3 July 2021 at 08:16

Elliptical Machine
Set 1: 10:00

Flat ISO Lateral Hammer Press
Set 1: 20 kg × 15 [Warm-up]
Set 2: 35 kg × 10 [Warm-up]
Set 3: 45 kg × 5 [Warm-up]
Set 4: 55 kg × 11
Set 5: 40 kg × 16

Chest Dip
Set 1: 10 reps [Warm-up]
Set 2: +10 kg × 5 [Warm-up]
Set 3: +15 kg × 10
Set 4: 16 reps

Incline Chest Fly (Dumbbell)
Set 1: 15 kg × 14
Set 2: 15 kg × 12

Shoulder Press Machine (Neutral Grip)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 35 kg × 5 [Warm-up]
Set 3: 50 kg × 12
Set 4: 35 kg × 17

Incline Single Arm Lateral Raise
Set 1: 4 kg × 25
Set 2: 5 kg × 20
Set 3: 6 kg × 15
Set 4: 7 kg × 12

Triceps Pushdown (Ez-bar)
Set 1: 12,5 kg × 15 [Warm-up]
Set 2: 25 kg × 10 [Warm-up]
Set 3: 35 kg × 11
Set 4: 27,5 kg × 20

Occlusion Triceps Extension (Cable)
Set 1: 10 kg × 30
Set 2: 10 kg × 15
Set 3: 10 kg × 15

Dual Action Leg Press Hoist
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 8 [Warm-up]
Set 3: 60 kg × 5 [Warm-up]
Set 4: 80 kg × 3 [Warm-up]
Set 5: 100 kg × 12
Set 6: 80 kg × 17

Leg Press (Narrow Stance)
Set 1: 50 kg × 10 [Warm-up]
Set 2: 100 kg × 12
Set 3: 75 kg × 20

Leg Extensions Legendary
Set 1: 30 kg × 15 [Drop Set]
Set 2: 20 kg × 10 [Drop Set]
Set 3: 10 kg × 10 [Drop Set]

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

Vacuum Bridge
Set 1: 0:30
Set 2: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 10:00

What an AMAZING workout! I really felt great on all exercises.
My achilles is still messed up but im working hard to get some size back on my calves. I think it looks like its working, but my puppy doesnt look to impressed.

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I gotta say im getting a bit bored these days. Im really looking forward to trying some of @sns8778 new releases when they come out. I am considering maybe doing another Anabolic Effect run, but ill hold out a couple of weeks and see if something fun comes out by that time.

EDIT: Ok my boredom took over and I put in an order with SNS and theire 4th of July sale.
Ive found a site called ShopUSA that gives me an US adress where they reship it to Sweden from. They apparently are experts with customs etc so I should be getting all my good and at a lower shipping cost. We will have to see how it goes!

I got some really good stuff so I really hope it comes thru.

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Nice pick up from SNS. Love all their products. Calves are looking vascular!
 
Weekly Report 28. June - 04.July
Week 17 M-Test

Diet:
(Everything tracked in MyFitnessPal)

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So this sunday I did what i mentioned in my Montly Report, which was take a post workout lunch with my fiance. But instead of going all out I ate a meal, tried to figure out its caloric content and removed some meals to weigh up for it. So it became a sort of IIFYM day.
It worked pretty well as I today woke up with a very high Recovery Score on my Whoop, so that might be the key. Also, not eating it directly before bed, but during the day.
The food was awesome as well! I had Chicken and Waffles (not something you find usually here) and some Fried Oreos for desert!

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

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The weight spiked a bit this week from last weeks eating. But i expect it to come back down this week.​
 
Last edited:
Activity:
(Caloric expenditure measured by my FitBit Blaze that I wear all day and night)

Monday - Rest
Tuesday - Chest, Shoulders, Triceps and Core
Wednesday - Legs
Thursday - Back, Biceps and Core
Friday - Rest
Saturday - Chest, Shoulders, Triceps, Quads, Glutes and Calves
Sunday - Back, Biceps, Hamstrings, Calves and Core

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

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Recovery:
(Sleep measured with my Whoop that I wear all day and night)
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This week was REALLY good for my recovery. Its not often I see this much green over an entire weekk. I definately felt it when working out as well, I had some amazing workouts.​
 
I've been thinking of getting one of the Whoop things like you have but I have so many health issues and I've been so inactive lately, it would probably try to electrocute me haha
 
sns8778 said:
I've been thinking of getting one of the Whoop things like you have but I have so many health issues and I've been so inactive lately, it would probably try to electrocute me haha
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Haha its would act like a defribilator to see if you were still alive huh?
It would be incredible interesting to see the readings it gave you i must say.
 
Tuesday, 6 July 2021 at 06:51

Elliptical Machine
Set 1: 10:00

Incline Bench Press (Smith Machine)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 35 kg × 10 [Warm-up]
Set 3: 50 kg × 5 [Warm-up]
Set 4: 57,5 kg × 10
Set 5: 42,5 kg × 20

Multigrip Bar Bench Press (Wide)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 45 kg × 9
Set 4: 30 kg × 18

Cable Crossover
Set 1: 15 kg × 15
Set 2: 15 kg × 15

Pullover (Dumbbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 14
Set 3: 22,5 kg × 20

Strict Military Press (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 42,5 kg × 10
Set 4: 30 kg × 17

Lateral Raise (Machine)
Set 1: 22,5 kg × 25
Set 2: 25 kg × 20
Set 3: 27,5 kg × 15
Set 4: 30 kg × 12
Set 5: 35 kg × 10

Rope Pushdown
Set 1: 5 kg × 15 [Warm-up]
Set 2: 10 kg × 15
Set 3: 10 kg × 15

Floor Press (Close Grip)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 6
Set 3: 55 kg × 12
Set 4: 45 kg × 20

One-arm Dumbbell Extension
Set 1: 10 kg × 15
Set 2: 10 kg × 12
Set 3: 10 kg × 10

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

Cable Crunch
Set 1: 25 kg × 15
Set 2: 25 kg × 15

Stick Twist
Set 1: 50 reps

Lying Vacuum
Set 1: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 10:00

The workouts continue to be amazing! I switched up some exercises today, some ive never done and they all felt great. The multigrip bar is an awesome tool I havent seen in any other gym.

My recovery score wasnt the best today, im guessing because it is hot as hell at night. But that didnt stop me from killing it.

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TheMrMuscle said:
Haha its would act like a defribilator to see if you were still alive huh?
It would be incredible interesting to see the readings it gave you i must say.
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It would probably say things like - 'WTF' 'Are you dead?' and when it came to recent blood pressure, something like - 'hey, only one persons reading at a time' haha
 
sns8778 said:
It would probably say things like - 'WTF' 'Are you dead?' and when it came to recent blood pressure, something like - 'hey, only one persons reading at a time' haha
Click to expand...

Same for me. Partially why i'm scared to get a whoop or any tracking mechanism.:ROFLMAO:
 
Legs
Wednesday, 7 July 2021 at 07:10

Elliptical Machine
Set 1: 10:00

Leg Extensions Legendary
Set 1: 15 kg × 20 [Warm-up]
Set 2: 25 kg × 10 [Warm-up]
Set 3: 35 kg × 5 [Warm-up]
Set 4: 45 kg × 11
Set 5: 30 kg × 18

Nordic Gym Seated Leg Curl
Set 1: 15 kg × 20 [Warm-up]
Set 2: 25 kg × 10 [Warm-up]
Set 3: 35 kg × 5 [Warm-up]
Set 4: 40 kg × 10
Set 5: 30 kg × 18

Hack Squat
Set 1: 0 kg × 20 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 60 kg × 10
Set 5: 45 kg × 15

Vertical Leg Press (Wide Stance)
Set 1: 10 kg × 15 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 45 kg × 12
Set 4: 30 kg × 20

Single Leg Press
Set 1: 0 kg × 15
Set 2: 0 kg × 15

Reverse Hyperextensions
Set 1: 0 kg × 20 [Warm-up]
Set 2: 20 kg × 15
Set 3: 20 kg × 15

Vertical Calf Press
Set 1: 15 kg × 12
Set 2: 15 kg × 12
Set 3: 15 kg × 12
Set 4: 15 kg × 12

Standing Calf Raise (Machine)
Set 1: 0 kg × 20
Set 2: 0 kg × 20
Set 3: 0 kg × 20
Set 4: 0 kg × 20

Vacuum Bridge
Set 1: 0:30
Set 2: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 20:00

So legs are still a struggle because of my achilles innflamation. But on the bright side i can load my hamstring without feeling anything now. Im still taking it slow, but its like nothing ever happened.

My recovery score was suprisingly high today. It was really hot and humid during the night and it never dropped below 29 degrees celsius in my bedroom. But hey, ill take it. WHOOP also added some new supplement tracking options in their Journal. So one can track Creatine, Vit-D and other basic stuff.
 

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TheMrMuscle said:
WHOOP also added some new supplement tracking options in their Journal. So one can track Creatine, Vit-D and other basic stuff.
Click to expand...

I really need to bite the bullet and get one. It's started to sound too good to be true :LOL:
 
LeanEngineer said:
I really need to bite the bullet and get one. It's started to sound too good to be true :LOL:
Click to expand...
If you are into data then i can absolutely recommend it. It IS more targeted at those who train more cardio type of training, but ive found the recovery aspect to aid me tremendously. Just today i found a new site that pulls data from a bunch of trackers and sites and puts it into a system. I have just started looking at it and its insane. Here is a screen, i dont even know what im looking at yet. Its called habitdash.com
 

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TheMrMuscle said:
If you are into data then i can absolutely recommend it. It IS more targeted at those who train more cardio type of training, but ive found the recovery aspect to aid me tremendously. Just today i found a new site that pulls data from a bunch of trackers and sites and puts it into a system. I have just started looking at it and its insane. Here is a screen, i dont even know what im looking at yet. Its called habitdash.com
Click to expand...

That's pretty slick! I'm an engineer by heart so I'm a data nerd and combing it with fitness/health related items gets me more excited than it should.
 
Upper And Lower Push
Saturday, 10 July 2021 at 08:08

Elliptical Machine
Set 1: 10:00

Flat ISO Lateral Hammer Press
Set 1: 20 kg × 15 [Warm-up]
Set 2: 35 kg × 10 [Warm-up]
Set 3: 45 kg × 5 [Warm-up]
Set 4: 55 kg × 12
Set 5: 40 kg × 16

Chest Dip
Set 1: 10 reps [Warm-up]
Set 2: +10 kg × 5 [Warm-up]
Set 3: +15 kg × 10
Set 4: 16 reps

Incline Chest Fly (Dumbbell)
Set 1: 15 kg × 15
Set 2: 15 kg × 13

Shoulder Press Machine (Neutral Grip)
Set 1: 30 kg × 10 [Warm-up]
Set 2: 45 kg × 5 [Warm-up]
Set 3: 55 kg × 9
Set 4: 35 kg × 17

Incline Single Arm Lateral Raise
Set 1: 4 kg × 25
Set 2: 5 kg × 20
Set 3: 6 kg × 15
Set 4: 7 kg × 12

Triceps Pushdown (Ez-bar)
Set 1: 12,5 kg × 15 [Warm-up]
Set 2: 25 kg × 10 [Warm-up]
Set 3: 35 kg × 12
Set 4: 30 kg × 18

Triceps Extension Occlusion (Cable)
Set 1: 10 kg × 30
Set 2: 10 kg × 15
Set 3: 10 kg × 15

Dual Action Leg Press Hoist
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 8 [Warm-up]
Set 3: 60 kg × 5 [Warm-up]
Set 4: 80 kg × 3 [Warm-up]
Set 5: 105 kg × 10
Set 6: 80 kg × 20

Leg Press (Narrow Stance)
Set 1: 60 kg × 10 [Warm-up]
Set 2: 110 kg × 12
Set 3: 80 kg × 20

Leg Extensions Legendary
Set 1: 30 kg × 15 [Drop Set]
Set 2: 20 kg × 10 [Drop Set]
Set 3: 10 kg × 10 [Drop Set]

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

Vacuum Bridge
Set 1: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 10:00

So my weekend workouts are long, probably too long for most. But i feel as long as my energy is still there at the end and im making progress, i can stick with it. If i were to feel fatigue or performance issues id back down. But so far so good!
 
My weekend workout time length is probably 1.5x my weekday workout time length. That's what weekends are for is to take things a little slower than usually for your workout and outside your workout imo.
 
Weekly Report 05. July - 11.July
Week 18 M-Test

Diet:
(Everything tracked in MyFitnessPal)

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Solid week of sticking to the plan again.
Sunday we went out for lunch and i ordered some grilled toast.
It tasted good but it was like 2 mouth fulls, so not alot of calories. They didnt have any deserts there either!
So I had to eat an extra of my normal meals to make up for what i was missing.

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

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Weight has now come back down to where it was before out midsummer celebration.
This means that I havent increased my weight now in 4 weeks.
So im giving it one more week and if weight still stays the same i will increase my calories.
​
 
Activity:
(Caloric expenditure measured by my FitBit Blaze that I wear all day and night)

Monday - Rest
Tuesday - Chest, Shoulders, Triceps and Core
Wednesday - Legs
Thursday - Back, Biceps and Core
Friday - Rest
Saturday - Chest, Shoulders, Triceps, Quads, Glutes and Calves
Sunday - Back, Biceps, Hamstrings, Calves and Core

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

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Recovery:
(Sleep measured with my Whoop that I wear all day and night)
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Another great week of recovery. Even though its very hot at night in my bedroom (around 29 degrees celsius) it still seems like im sleeping well!​
 
Push
Tuesday, 13 July 2021 at 07:15

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 × 5 [Warm-up]
Set 4: 57,5 kg × 12
Set 5: 45 kg × 18

Multigrip Bar Bench Press (Wide)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 35 kg × 5 [Warm-up]
Set 3: 45 kg × 10
Set 4: 30 kg × 18

Cable Crossover
Set 1: 17,5 kg × 15
Set 2: 17,5 kg × 15

Pullover (Dumbbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 15
Set 3: 22,5 kg × 22

Strict Military Press (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 42,5 kg × 10
Set 4: 30 kg × 18

Lateral Raise (Machine)
Set 1: 22,5 kg × 25
Set 2: 25 kg × 20
Set 3: 27,5 kg × 15
Set 4: 30 kg × 12
Set 5: 35 kg × 10

Rope Pushdown
Set 1: 5 kg × 15 [Warm-up]
Set 2: 10 kg × 15
Set 3: 12,5 kg × 15

Floor Press (Close Grip)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 6 [Warm-up]
Set 3: 57,5 kg × 12
Set 4: 47,5 kg × 17

One-arm Dumbbell Extension
Set 1: 10 kg × 15
Set 2: 10 kg × 12
Set 3: 10 kg × 10

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

Cable Crunch
Set 1: 25 kg × 15
Set 2: 25 kg × 15

Stick Twist
Set 1: 50 reps

Lying Vacuum
Set 1: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 10:00

Woke up pretty groggy this morning which always happen when its foggy outside. But i got a GREAT workout in and everything just felt great. I think my recovery is to blame as I have had 2 days of 99% recovery and today showed 96% recovery. Ive not had such a streak since i started using my Whoop, so thats very cool!

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Legs
Wednesday, 14 July 2021 at 07:17

Elliptical Machine
Set 1: 10:00

Nordic Gym Seated Leg Curl
Set 1: 15 kg × 20 [Warm-up]
Set 2: 25 kg × 15 [Warm-up]
Set 3: 35 kg × 6 [Warm-up]
Set 4: 45 kg × 8
Set 5: 30 kg × 20

Leg Extensions Legendary
Set 1: 15 kg × 20 [Warm-up]
Set 2: 25 kg × 10 [Warm-up]
Set 3: 35 kg × 5 [Warm-up]
Set 4: 45 kg × 12
Set 5: 30 kg × 18

Hack Squat
Set 1: 0 kg × 20 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 60 kg × 11
Set 5: 45 kg × 16

Vertical Leg Press (Wide Stance)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 50 kg × 12
Set 4: 35 kg × 20

Single Leg Press
Set 1: 10 kg × 15
Set 2: 10 kg × 15

Reverse Hyperextensions
Set 1: 0 kg × 20 [Warm-up]
Set 2: 20 kg × 15
Set 3: 20 kg × 15

Vertical Calf Press
Set 1: 15 kg × 12
Set 2: 15 kg × 12
Set 3: 15 kg × 12
Set 4: 15 kg × 12

Standing Calf Raise (Occlusion training)
Set 1: 0 kg × 30
Set 2: 0 kg × 15
Set 3: 0 kg × 15
Set 4: 0 kg × 15

Vacuum Bridge
Set 1: 0:30
Set 2: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 20:00

Im still not pushing much weight on my leg workouts because of my achilles and my hamstring pull. But the volume is slowly increasing and im definitely feeling it by the end of the workout.

Broke my green streak with my recovery today! I take that to mean that my workout yesterday took a toll on the system because my sleep stats looked good.
 

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Pull
Thursday, 15 July 2021 at 07:15

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 × 5 [Warm-up]
Set 4: 48,75 kg × 10
Set 5: 35 kg × 18

Mag Grip Pulldown
Set 1: 50 kg × 10 [Warm-up]
Set 2: 75 kg × 5 [Warm-up]
Set 3: 92,5 kg × 9
Set 4: 70 kg × 20

Seated Row (MAG Medium)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 75 kg × 12
Set 4: 60 kg × 20

Lat Pulldown (Behind The Neck)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 75 kg × 9
Set 4: 55 kg × 17

Rope Pullover
Set 1: 20 kg × 15
Set 2: 20 kg × 15

Seated Dumbbell Shrug
Set 1: 37,5 kg × 11
Set 2: 37,5 kg × 11
Set 3: 37,5 kg × 11

Seated Bent Over Reverse Flyes
Set 1: 8 kg × 15
Set 2: 8 kg × 15
Set 3: 8 kg × 15

Close-grip Preacher Ez-bar Curls
Set 1: 0 kg × 15 [Warm-up]
Set 2: 10 kg × 10 [Warm-up]
Set 3: 20 kg × 12
Set 4: 12,5 kg × 18

Seated Alt Dumbbell Curls
Set 1: 10 kg × 5 [Warm-up]
Set 2: 15 kg × 12
Set 3: 10 kg × 20

Bayesian Curl (Single Arm)
Set 1: 15 kg × 15
Set 2: 15 kg × 13

Crunch (Machine)
Set 1: 60 kg × 20
Set 2: 60 kg × 20

GHR Sit Ups
Set 1: 12 reps
Set 2: 12 reps

Cable Twist
Set 1: 20 kg × 15
Set 2: 20 kg × 15

Lying Vacuum
Set 1: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 10:00

Pull days are my favorite day of the week! I could keep these going for hours and hours haha.
Felt good today, made some good rep PR's and kept the pace high.

Recovery was down today, HRV was really low. Ideally this is how the curve should look as its my third day of working out in a row. Tomorrow is a rest day, which then should bring the recovery back up for saturday. It doesnt always work out that way though haha.

EDIT: Seriously.. why could i insert the picture on my post on tuesday but not on the one yesterday and today? This forum software needs a serious overhaul.
 

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TheMrMuscle said:
Pull days are my favorite day of the week! I could keep these going for hours and hours haha.
Click to expand...

I'm like that with shoulders or chest. I feel like once I get the pump going on either of those muscle groups I can keep going for a while. May have to lower the weight but could chase the pump all day.
 
LeanEngineer said:
I'm like that with shoulders or chest. I feel like once I get the pump going on either of those muscle groups I can keep going for a while. May have to lower the weight but could chase the pump all day.
Click to expand...
Im to long limbed for the pushing days to be that much fun haha.
 
Upper And Lower Push
Saturday, 17 July 2021 at 08:12

Elliptical Machine
Set 1: 10:00

Flat ISO Lateral Hammer Press
Set 1: 20 kg × 20 [Warm-up]
Set 2: 35 kg × 10 [Warm-up]
Set 3: 45 kg × 5 [Warm-up]
Set 4: 57,5 kg × 10
Set 5: 40 kg × 17

Chest Dip
Set 1: 10 reps [Warm-up]
Set 2: +10 kg × 5 [Warm-up]
Set 3: +15 kg × 10
Set 4: 16 reps

Incline Chest Fly (Dumbbell)
Set 1: 15 kg × 15
Set 2: 10 kg × 21

Shoulder Press Machine (Neutral Grip)
Set 1: 30 kg × 10 [Warm-up]
Set 2: 45 kg × 5 [Warm-up]
Set 3: 55 kg × 10
Set 4: 35 kg × 17

Dumbbell Lateral Raise (Occlusion training)
Set 1: 4 kg × 30
Set 2: 4 kg × 15
Set 3: 4 kg × 15
Set 4: 4 kg × 15

Triceps Pushdown (Ez-bar)
Set 1: 12,5 kg × 15 [Warm-up]
Set 2: 25 kg × 10 [Warm-up]
Set 3: 37,5 kg × 10
Set 4: 30 kg × 18

Triceps Extension (Cable occlusion training)
Set 1: 10 kg × 30
Set 2: 10 kg × 15
Set 3: 10 kg × 15

Dual Action Leg Press Hoist
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 8 [Warm-up]
Set 3: 60 kg × 5 [Warm-up]
Set 4: 80 kg × 3 [Warm-up]
Set 5: 105 kg × 11
Set 6: 85 kg × 16

Leg Press (Narrow Stance)
Set 1: 80 kg × 5 [Warm-up]
Set 2: 120 kg × 12
Set 3: 85 kg × 20

Leg Extensions (Occlusion training)
Set 1: 10 kg × 30
Set 2: 10 kg × 15
Set 3: 10 kg × 15
Set 4: 10 kg × 15

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

Vacuum Bridge
Set 1: 0:30
Set 2: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 10:00

I felt like i leveled up during this workout. I just felt amazing and everything went great.
Im adding some more occlusion training as you can see and today i did it for the first time on side delts. Ive always done them on limbs, shoulders are a bit weird to to them on as you occlude the arm. But holy crap, the pump was real!

Recovery was spot on as well, just as i planed and hoped. In the green again after my rest day, perfect!

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Weekly Report 12. July - 18.July
Week 19 M-Test

Diet:
(Everything tracked in MyFitnessPal)

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Another perfect week of diet in the books.
Sunday we went out to eat and I had a Smoked Brisket Sandwich, which was pretty darn good.
But again, they didnt have any deserts that i wanted. So my fiance said "Ill bake you a gooey chocolate cake just the way you like it"... and she did... and it was DAMN good.

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

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Ok so my bodyweight actually dropped this week, so its time to up the calories.
Im actually adding a new food this time, Quinoa. I have not eaten Quinoa regularly before, so it will be interesting to see how my stomach reacts. I will be soaking it in apple cide vinegar over night before cooking to ensure better digestion.
The reason for adding it is because it has great micronutrient content, but also the food with the highest amount of ecdysterone. So that together with all the spinach im eating should give me a good amount of that on the daily basis.
Im not adding much to begin with, just around 30g a day which gives me just about a 100 calorie increase in intake.​
 
Activity:
(Caloric expenditure measured by my FitBit Blaze that I wear all day and night)

Monday - Rest
Tuesday - Chest, Shoulders, Triceps and Core
Wednesday - Legs
Thursday - Back, Biceps and Core
Friday - Rest
Saturday - Chest, Shoulders, Triceps, Quads, Glutes and Calves
Sunday - Back, Biceps, Hamstrings, Calves and Core

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

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Recovery:
(Sleep measured with my Whoop that I wear all day and night)
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Really happy with the recovery and sleep this week!
Even though it was hot as hell every night I managed to get enough rest.​
 
Now that sandwich looks good! I may have to put a hold on the peppers though :(
 
Push
Tuesday, 20 July 2021 at 07:12

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 × 5 [Warm-up]
Set 4: 60 kg × 9
Set 5: 45 kg × 20

Multigrip Bar Bench Press (Wide)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 35 kg × 5 [Warm-up]
Set 3: 45 kg × 10
Set 4: 30 kg × 18

Pullover (Dumbbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 32,5 kg × 11
Set 3: 22,5 kg × 25

Cable Crossover
Set 1: 20 kg × 12
Set 2: 20 kg × 12

Shoulder Press Behind Neck (Smith)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 10
Set 3: 20 kg × 16

Lateral Raise (Machine)
Set 1: 22,5 kg × 25
Set 2: 25 kg × 20
Set 3: 27,5 kg × 15
Set 4: 30 kg × 12
Set 5: 35 kg × 10

Rope Pushdown
Set 1: 5 kg × 15 [Warm-up]
Set 2: 12,5 kg × 15
Set 3: 12,5 kg × 15

Floor Press (Close Grip)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 60 kg × 11
Set 4: 47,5 kg × 18

One-arm Dumbbell Extension
Set 1: 10 kg × 15
Set 2: 10 kg × 12
Set 3: 10 kg × 10

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

Cable Crunch
Set 1: 25 kg × 15
Set 2: 25 kg × 15

Stick Twist
Set 1: 50 reps

Lying Vacuum
Set 1: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 10:00

Another good one in the books! It very interesting to see what my Whoop is telling me these days. Since its a tool that "learns" my body and how it reacts, the longer you wear it the more correct it becomes. So now after a rest day my recovery was a high green again, just as it is supposed to be. Then it will decline untill im able to fully recovery on my nest rest day on friday.

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TheMrMuscle said:
Another good one in the books! It very interesting to see what my Whoop is telling me these days. Since its a tool that "learns" my body and how it reacts, the longer you wear it the more correct it becomes.
Click to expand...

You and the whoop are one now! You may just have to embed it in your wrist ;)
 
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