TheMrMuscle
Well-known member
Thats going to be the next model, just a chip under the skin!You and the whoop are one now! You may just have to embed it in your wrist
MrMuscle getting lean and mean with SNS Thermo Scorch and TTA-500
- Thread starter TheMrMuscle
- Start date
TheMrMuscle
Well-known member
Legs
Wednesday, 21 July 2021 at 06:50
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 × 8 [Warm-up]
Set 4: 45 kg × 9
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: 50 kg × 8
Set 5: 30 kg × 20
Hack Squat
Set 1: 0 kg × 10 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 62,5 kg × 9
Set 5: 45 kg × 20
Vertical Leg Press (Wide Stance)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 52,5 kg × 12
Set 4: 37,5 kg × 20
Single Leg Press
Set 1: 15 kg × 12
Set 2: 15 kg × 12
Reverse Hyperextensions
Set 1: 0 kg × 15 [Warm-up]
Set 2: 10 kg × 15
Set 3: 10 kg × 15
Vertical Calf Press
Set 1: 17,5 kg × 12
Set 2: 17,5 kg × 12
Set 3: 17,5 kg × 12
Set 4: 17,5 kg × 12
Standing Calf Raise Occlusion
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
Weights are slowly but surely going up on these leg workouts. My achilles did hurt today but i managed to push thru it. I felt my sleep was so so today but I ended up getting a great recovery score again. It must be because of the cooler weather, not as hot at night and better sleep because of it.
Invalid Link Removed
Wednesday, 21 July 2021 at 06:50
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 × 8 [Warm-up]
Set 4: 45 kg × 9
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: 50 kg × 8
Set 5: 30 kg × 20
Hack Squat
Set 1: 0 kg × 10 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 62,5 kg × 9
Set 5: 45 kg × 20
Vertical Leg Press (Wide Stance)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 52,5 kg × 12
Set 4: 37,5 kg × 20
Single Leg Press
Set 1: 15 kg × 12
Set 2: 15 kg × 12
Reverse Hyperextensions
Set 1: 0 kg × 15 [Warm-up]
Set 2: 10 kg × 15
Set 3: 10 kg × 15
Vertical Calf Press
Set 1: 17,5 kg × 12
Set 2: 17,5 kg × 12
Set 3: 17,5 kg × 12
Set 4: 17,5 kg × 12
Standing Calf Raise Occlusion
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
Weights are slowly but surely going up on these leg workouts. My achilles did hurt today but i managed to push thru it. I felt my sleep was so so today but I ended up getting a great recovery score again. It must be because of the cooler weather, not as hot at night and better sleep because of it.
Invalid Link Removed
LeanEngineer
Legend
I agree. It's coming, it's just a matter of time! I'm curious how many would try it out if it was available.
TheMrMuscle
Well-known member
Id probably be the first in line haha.
TheMrMuscle
Well-known member
Pull
Thursday, 22 July 2021 at 07:10
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 × 11
Set 5: 35 kg × 20
Mag Grip Pulldown
Set 1: 50 kg × 10 [Warm-up]
Set 2: 75 kg × 5 [Warm-up]
Set 3: 92,5 kg × 10
Set 4: 75 kg × 15
Seated Row (MAG Medium)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 80 kg × 8
Set 4: 65 kg × 17
Lat Pulldown (Behind The Neck)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 75 kg × 10
Set 4: 55 kg × 18
Pullover (Machine)
Set 1: 20 kg × 20
Set 2: 25 kg × 15
Shrug (Dumbbell)
Set 1: 35 kg × 12
Set 2: 35 kg × 12
Set 3: 35 kg × 12
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: 22,5 kg × 8
Set 4: 12,5 kg × 20
Seated Alt Dumbbell Curls
Set 1: 10 kg × 5 [Warm-up]
Set 2: 17,5 kg × 12
Set 3: 12,5 kg × 20
Bayesian Curl (Single Arm)
Set 1: 10 kg × 12
Set 2: 7,5 kg × 18
Crunch (Machine)
Set 1: 65 kg × 20
Set 2: 65 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
What an amazing workout! Had great energy and the pump was off the hook. The addition of Amentoflavone XT from SNS definitely contributed to that! Looking forward to see how it treats me in the future.
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But my workout shouldnt have been this good according to my Whoop, which gave me a really poor recovery stat today. Im trying to figure out why my HRV tanked so much this night. I am a little sore after yesterdays leg workout, and im almost never sore. So maybe that is it. Also sleep amount was low, so that probably had a hand in it as well.
Well tomorrow is a rest day so ill be sure to take advantage of that so that I can get in the green again.
Thursday, 22 July 2021 at 07:10
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 × 11
Set 5: 35 kg × 20
Mag Grip Pulldown
Set 1: 50 kg × 10 [Warm-up]
Set 2: 75 kg × 5 [Warm-up]
Set 3: 92,5 kg × 10
Set 4: 75 kg × 15
Seated Row (MAG Medium)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 80 kg × 8
Set 4: 65 kg × 17
Lat Pulldown (Behind The Neck)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 75 kg × 10
Set 4: 55 kg × 18
Pullover (Machine)
Set 1: 20 kg × 20
Set 2: 25 kg × 15
Shrug (Dumbbell)
Set 1: 35 kg × 12
Set 2: 35 kg × 12
Set 3: 35 kg × 12
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: 22,5 kg × 8
Set 4: 12,5 kg × 20
Seated Alt Dumbbell Curls
Set 1: 10 kg × 5 [Warm-up]
Set 2: 17,5 kg × 12
Set 3: 12,5 kg × 20
Bayesian Curl (Single Arm)
Set 1: 10 kg × 12
Set 2: 7,5 kg × 18
Crunch (Machine)
Set 1: 65 kg × 20
Set 2: 65 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
What an amazing workout! Had great energy and the pump was off the hook. The addition of Amentoflavone XT from SNS definitely contributed to that! Looking forward to see how it treats me in the future.
Invalid Link Removed
But my workout shouldnt have been this good according to my Whoop, which gave me a really poor recovery stat today. Im trying to figure out why my HRV tanked so much this night. I am a little sore after yesterdays leg workout, and im almost never sore. So maybe that is it. Also sleep amount was low, so that probably had a hand in it as well.
Well tomorrow is a rest day so ill be sure to take advantage of that so that I can get in the green again.
Attachments
LeanEngineer
Legend
Definitely looks like a recovery day is needed based on what whoop is saying. I think I need a rest day this weekend. Definitely a cheat day is coming for me with some good chinese food!
TheMrMuscle
Well-known member
Yeah it seems like its needed. I got a bunch of sleep last night (almost 10 hours!) but my recovery barely moved. So it will be interesting to see what it shows tomorrow. I will be going out to eat lunch on sunday, so we will see if im in a need of a refeed or not then. I am in a caloric surplus so common sense says refeeds are not needed. But seems like nothing is common with me haha.
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LeanEngineer
Legend
Dang 10 hours of sleep! I can't remember the last time I got that much sleep in one night. I'm usually around the 6 to 7 hour of sleep range.
TheMrMuscle
Well-known member
Yeah it was one of those perfect storms! I got home from work and both me and my fiance was tired. So we ate, went a walk with the dogs and straight to bed. Combined with a day off from the gym meant i could sleep until 7am instead of 5am. BAM, 10 hours.
TheMrMuscle
Well-known member
Upper And Lower Push
Saturday, 24 July 2021 at 08:11
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 × 12 [Failure]
Set 5: 40 kg × 18 [Failure]
Chest Dip
Set 1: 10 reps [Warm-up]
Set 2: +15 kg × 11 [Failure]
Set 3: 16 reps [Failure]
Incline Chest Fly (Dumbbell)
Set 1: 10 kg × 10
Set 2: 17,5 kg × 11
Set 3: 10 kg × 23
Lateral Raise Occlusion (Dumbbell)
Set 1: 5 kg × 30
Set 2: 5 kg × 15
Set 3: 5 kg × 15
Set 4: 5 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 × 12 [Failure]
Set 4: 30 kg × 20 [Failure]
Triceps Extension Occlusion (Cable)
Set 1: 10 kg × 30
Set 2: 10 kg × 15
Set 3: 10 kg × 15
Set 4: 10 kg × 15
Dual Action Leg Press Hoist
Set 1: 25 kg × 10 [Warm-up]
Set 2: 45 kg × 8 [Warm-up]
Set 3: 65 kg × 4 [Warm-up]
Set 4: 85 kg × 2 [Warm-up]
Set 5: 105 kg × 12 [Failure]
Set 6: 85 kg × 17
Leg Press (Narrow Stance)
Set 1: 80 kg × 5 [Warm-up]
Set 2: 125 kg × 10 [Failure]
Set 3: 90 kg × 20
Leg Extensions Occlusion
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 × 15
Set 2: 10 kg × 15
Set 3: 10 kg × 15
Set 4: 10 kg × 15
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
Today I increased my reps and pundages on EVERY movment, incredible. I did increase my daily caloric intake with 100 calories this week, so that must have helped. The pump was also amazing, my chest was pumped after the warm up sets on the first exercise! Thank you Amentoflavone XT!
Recovery spiked back up as well, just as "planned". It sure is nice when stuff happens like you expect them too.
Invalid Link Removed
Saturday, 24 July 2021 at 08:11
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 × 12 [Failure]
Set 5: 40 kg × 18 [Failure]
Chest Dip
Set 1: 10 reps [Warm-up]
Set 2: +15 kg × 11 [Failure]
Set 3: 16 reps [Failure]
Incline Chest Fly (Dumbbell)
Set 1: 10 kg × 10
Set 2: 17,5 kg × 11
Set 3: 10 kg × 23
Lateral Raise Occlusion (Dumbbell)
Set 1: 5 kg × 30
Set 2: 5 kg × 15
Set 3: 5 kg × 15
Set 4: 5 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 × 12 [Failure]
Set 4: 30 kg × 20 [Failure]
Triceps Extension Occlusion (Cable)
Set 1: 10 kg × 30
Set 2: 10 kg × 15
Set 3: 10 kg × 15
Set 4: 10 kg × 15
Dual Action Leg Press Hoist
Set 1: 25 kg × 10 [Warm-up]
Set 2: 45 kg × 8 [Warm-up]
Set 3: 65 kg × 4 [Warm-up]
Set 4: 85 kg × 2 [Warm-up]
Set 5: 105 kg × 12 [Failure]
Set 6: 85 kg × 17
Leg Press (Narrow Stance)
Set 1: 80 kg × 5 [Warm-up]
Set 2: 125 kg × 10 [Failure]
Set 3: 90 kg × 20
Leg Extensions Occlusion
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 × 15
Set 2: 10 kg × 15
Set 3: 10 kg × 15
Set 4: 10 kg × 15
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
Today I increased my reps and pundages on EVERY movment, incredible. I did increase my daily caloric intake with 100 calories this week, so that must have helped. The pump was also amazing, my chest was pumped after the warm up sets on the first exercise! Thank you Amentoflavone XT!
Recovery spiked back up as well, just as "planned". It sure is nice when stuff happens like you expect them too.
Invalid Link Removed
LeanEngineer
Legend
Nice workout. I need to go to failure more often on my last set. It helps when there's someone to spot and push you through the failed reps with a couple assisted reps as well.
TheMrMuscle
Well-known member
I havent had a training partner in 10 years haha. So i train to failure as in when my technique breaks down. That seems to be working so far!
TheMrMuscle
Well-known member
Weekly Report 19. July - 25.July
Week 20 M-Test
Diet:
(Everything tracked in MyFitnessPal)
Invalid Link Removed
This week I increased my calories by around 100 calories a day, from 30g of quinoa.
It felt good, no stomach issues or anything so im just gonna keep going.
On sunday me and my fiance went out for lunch at a place we both love.
I did plan on NOT ordering everything on the menu, but i failed at it again
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Body Composition:
(Weight and body fat measured on a FitBit Aria Scale every morning)
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Quite a big rebound weight from my low readings last week. Will be interesting to see if it sticks or if it will drop again this week. Temperature and water seems to really make a difference these days.
Week 20 M-Test
Diet:
(Everything tracked in MyFitnessPal)
Invalid Link Removed
This week I increased my calories by around 100 calories a day, from 30g of quinoa.
It felt good, no stomach issues or anything so im just gonna keep going.
On sunday me and my fiance went out for lunch at a place we both love.
I did plan on NOT ordering everything on the menu, but i failed at it again
Invalid Link RemovedInvalid Link Removed
Body Composition:
(Weight and body fat measured on a FitBit Aria Scale every morning)
Invalid Link Removed
Quite a big rebound weight from my low readings last week. Will be interesting to see if it sticks or if it will drop again this week. Temperature and water seems to really make a difference these days.
TheMrMuscle
Well-known member
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.
Invalid Link Removed
(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.
Invalid Link Removed
TheMrMuscle
Well-known member
Recovery:
(Sleep measured with my Whoop that I wear all day and night)
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Another good week of sleep and recovery.
Couldnt really figure out why i got red in the middle of the week there. But I bounced back fast from it so thats good!
(Sleep measured with my Whoop that I wear all day and night)
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Another good week of sleep and recovery.
Couldnt really figure out why i got red in the middle of the week there. But I bounced back fast from it so thats good!
TheMrMuscle
Well-known member
SERIOUS NUTRITION SOLUTIONS ANACYCLUS XT LOG
Invalid Link RemovedInvalid Link Removed
- Natural Testosterone Booster
- Natural Anabolic Properties
- Lean Muscle & Strength Gains
- Sexual Health & Performance
- Improved Libido & Vitality
- Ultra-Potent Anacyclys Pyrethrum Extract
Finally its time for something new! Unfortunately all the EU distributors of SNS has been slow when it comes to stock all the new goodies. So i decided to try to get it directly from the source, and it worked!
Ive been wanting to try something new for a while, and SNS always has the best stuff.
I have 2 bottles so this will be a 8 week long run.
I will be stacking this with M-Test and Epi-Plex as ive been using them for a good long time now and belive I can distinguish what effects Anacyclus XT brings to the table.
DOSING
I will follow the recommended dosage which means 1 cap forur times a day with meals.
STARTING STATS
Invalid Link Removed
Height: 190 cm
Weight: 84,7 kg
Body Fat: 11,8% (Using an Aria Fitbit Scale)
MY DIET
The last couple of years ive been following The Vertical Diet by Stan Efferding and ive never felt better. The diet revolves around getting enough of all the micro nutrients thru a solid food selection and having optimal digestion.
Right now im lean bulking but keeping an eye on fat gain. So calories are being manipulated as needed.
Ive stopped with my weekly refeed and instead i usually have 1 treat meal a week. This tend to land on sundays as my post workout meal. Where me and my fiance go out and spend some quality time together.
I do a carb cycle plan with 2 low, 2 ,medium and 3 high days.
LOW DAYS
3090 kcal
262g protein
255g carbs
88g fat
MEDIUM DAYS
3518 kcal
280g protein
339g carbs
92g fat
HIGH DAYS
3632 kcal
280g protein
362g carbs
94g fat
MY TRAINING
Strength training
Im lifting 5 days a week with 2 days completely off.
Split looks like this:
Monday - Off
Tuesdays - Chest, Shoulders, Triceps and Abs
Wednesday - Legs
Thursday - Back, Biceps and Abs
Friday - Off
Satuday - Chest, shoulders, triceps, quads, glutes, calves
Sunday - Beck, Biceps, Hamstrings, Calves and abs
My focus now is back thickness and quad size.
Cardio
Im following Stan Efferdings suggestion on doing 2-4 ten minutes walks post meals every day. The reasoning behind these walks are that they will improve insulin sensitivity, decrease gas, improve digestion, decrease DOMS and aid in recovery. I also walk my dogs a couple of times a day. I usually get from 15k to 20k steps each day.
Mobility
I start and finish every workout with mobility drills, stretching and foam rolling.
I usually spend around 30-40 minutes per session at this.
EXPECTATIONS
This is a supplement I dont have any experience with before. I know it has been used in a few older beloved supplements and people relly enjoyed the results.
For me at the age of 42 the results im hoping for are in line with the outline.
- Optimize test production
- Vitality and virilization
- Muscle gain
Really looking forward to this run and hope some of you want to follow along.
Invalid Link RemovedInvalid Link Removed
- Natural Testosterone Booster
- Natural Anabolic Properties
- Lean Muscle & Strength Gains
- Sexual Health & Performance
- Improved Libido & Vitality
- Ultra-Potent Anacyclys Pyrethrum Extract
Finally its time for something new! Unfortunately all the EU distributors of SNS has been slow when it comes to stock all the new goodies. So i decided to try to get it directly from the source, and it worked!
Ive been wanting to try something new for a while, and SNS always has the best stuff.
I have 2 bottles so this will be a 8 week long run.
I will be stacking this with M-Test and Epi-Plex as ive been using them for a good long time now and belive I can distinguish what effects Anacyclus XT brings to the table.
DOSING
I will follow the recommended dosage which means 1 cap forur times a day with meals.
STARTING STATS
Invalid Link Removed
Height: 190 cm
Weight: 84,7 kg
Body Fat: 11,8% (Using an Aria Fitbit Scale)
MY DIET
The last couple of years ive been following The Vertical Diet by Stan Efferding and ive never felt better. The diet revolves around getting enough of all the micro nutrients thru a solid food selection and having optimal digestion.
Right now im lean bulking but keeping an eye on fat gain. So calories are being manipulated as needed.
Ive stopped with my weekly refeed and instead i usually have 1 treat meal a week. This tend to land on sundays as my post workout meal. Where me and my fiance go out and spend some quality time together.
I do a carb cycle plan with 2 low, 2 ,medium and 3 high days.
LOW DAYS
3090 kcal
262g protein
255g carbs
88g fat
MEDIUM DAYS
3518 kcal
280g protein
339g carbs
92g fat
HIGH DAYS
3632 kcal
280g protein
362g carbs
94g fat
MY TRAINING
Strength training
Im lifting 5 days a week with 2 days completely off.
Split looks like this:
Monday - Off
Tuesdays - Chest, Shoulders, Triceps and Abs
Wednesday - Legs
Thursday - Back, Biceps and Abs
Friday - Off
Satuday - Chest, shoulders, triceps, quads, glutes, calves
Sunday - Beck, Biceps, Hamstrings, Calves and abs
My focus now is back thickness and quad size.
Cardio
Im following Stan Efferdings suggestion on doing 2-4 ten minutes walks post meals every day. The reasoning behind these walks are that they will improve insulin sensitivity, decrease gas, improve digestion, decrease DOMS and aid in recovery. I also walk my dogs a couple of times a day. I usually get from 15k to 20k steps each day.
Mobility
I start and finish every workout with mobility drills, stretching and foam rolling.
I usually spend around 30-40 minutes per session at this.
EXPECTATIONS
This is a supplement I dont have any experience with before. I know it has been used in a few older beloved supplements and people relly enjoyed the results.
For me at the age of 42 the results im hoping for are in line with the outline.
- Optimize test production
- Vitality and virilization
- Muscle gain
Really looking forward to this run and hope some of you want to follow along.
LeanEngineer
Legend
Delt and tricep looking lean in the progress pic!
TheMrMuscle
Well-known member
Push
Tuesday, 27 July 2021 at 07:17
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 × 10 [Failure]
Set 5: 47,5 kg × 17 [Failure]
Multigrip Bar Bench Press (Wide)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 35 kg × 5 [Warm-up]
Set 3: 45 kg × 10 [Failure]
Set 4: 30 kg × 20 [Failure]
Pullover (Dumbbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 32,5 kg × 12 [Failure]
Set 3: 25 kg × 20 [Failure]
Cable Crossover
Set 1: 20 kg × 14 [Failure]
Set 2: 20 kg × 13 [Failure]
Shoulder Press Behind Neck (Smith)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 12 [Failure]
Set 3: 20 kg × 20 [Failure]
Lateral Raise (Machine)
Set 1: 22,5 kg × 25 [Failure]
Set 2: 25 kg × 20 [Failure]
Set 3: 27,5 kg × 15 [Failure]
Set 4: 30 kg × 12 [Failure]
Set 5: 35 kg × 10 [Failure]
Rope Pushdown
Set 1: 5 kg × 15 [Warm-up]
Set 2: 12,5 kg × 15
Set 3: 12,5 kg × 15 [Failure]
Floor Press (Close Grip)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 60 kg × 12 [Failure]
Set 4: 47,5 kg × 19 [Failure]
One-arm Dumbbell Extension
Set 1: 10 kg × 15 [Failure]
Set 2: 10 kg × 14 [Failure]
Set 3: 10 kg × 12 [Failure]
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
I pushed extra reps or weight on EVERY exercise today, that felt good!
My recovery for monday started off good, but it dipped today. We are having another heat wave so im guessing the heat at night is the culprit. But im still in the yellow so that isnt too bad!
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Tuesday, 27 July 2021 at 07:17
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 × 10 [Failure]
Set 5: 47,5 kg × 17 [Failure]
Multigrip Bar Bench Press (Wide)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 35 kg × 5 [Warm-up]
Set 3: 45 kg × 10 [Failure]
Set 4: 30 kg × 20 [Failure]
Pullover (Dumbbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 32,5 kg × 12 [Failure]
Set 3: 25 kg × 20 [Failure]
Cable Crossover
Set 1: 20 kg × 14 [Failure]
Set 2: 20 kg × 13 [Failure]
Shoulder Press Behind Neck (Smith)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 12 [Failure]
Set 3: 20 kg × 20 [Failure]
Lateral Raise (Machine)
Set 1: 22,5 kg × 25 [Failure]
Set 2: 25 kg × 20 [Failure]
Set 3: 27,5 kg × 15 [Failure]
Set 4: 30 kg × 12 [Failure]
Set 5: 35 kg × 10 [Failure]
Rope Pushdown
Set 1: 5 kg × 15 [Warm-up]
Set 2: 12,5 kg × 15
Set 3: 12,5 kg × 15 [Failure]
Floor Press (Close Grip)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 60 kg × 12 [Failure]
Set 4: 47,5 kg × 19 [Failure]
One-arm Dumbbell Extension
Set 1: 10 kg × 15 [Failure]
Set 2: 10 kg × 14 [Failure]
Set 3: 10 kg × 12 [Failure]
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
I pushed extra reps or weight on EVERY exercise today, that felt good!
My recovery for monday started off good, but it dipped today. We are having another heat wave so im guessing the heat at night is the culprit. But im still in the yellow so that isnt too bad!
Invalid Link Removed
TheMrMuscle
Well-known member
Legs
Wednesday, 28 July 2021 at 07:13
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 × 8 [Warm-up]
Set 4: 45 kg × 10 [Failure]
Set 5: 32,5 kg × 17 [Failure]
Leg Extensions Legendary
Set 1: 15 kg × 15 [Warm-up]
Set 2: 25 kg × 10 [Warm-up]
Set 3: 35 kg × 5 [Warm-up]
Set 4: 50 kg × 10 [Failure]
Set 5: 32,5 kg × 18 [Failure]
Hack Squat
Set 1: 0 kg × 10 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 62,5 kg × 10 [Failure]
Set 5: 47,5 kg × 17 [Failure]
Vertical Leg Press (Wide Stance)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 55 kg × 12 [Failure]
Set 4: 40 kg × 20 [Failure]
Single Leg Press
Set 1: 20 kg × 12
Set 2: 20 kg × 12
Reverse Hyperextensions
Set 1: 0 kg × 15
Set 2: 0 kg × 15
Vertical Calf Press
Set 1: 20 kg × 12
Set 2: 20 kg × 12
Set 3: 20 kg × 12
Set 4: 20 kg × 12
Standing Calf Raise Occlusion (Machine)
Set 1: 5 kg × 30
Set 2: 5 kg × 15
Set 3: 5 kg × 15
Set 4: 5 kg × 15
Vacuum Bridge
Set 1: 0:30
Set 2: 0:30
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 20:00
Yesterday while reracking a dumbbell i tweaked my lower back. So I was a bit sceptical to how todays workout would go. I brought my belt just in case it was needed. But I ended up not using it because of my exercise choices. Im doing exercises that doesnt put too much strain on my achilles and because of that my whole body is pretty much locked when doing them. So I actually increased either my reps or weights on all exercises today!
My Whoop noticed my injured back so my recovery was low today. But not in the red at least so thats good!
Invalid Link Removed
Wednesday, 28 July 2021 at 07:13
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 × 8 [Warm-up]
Set 4: 45 kg × 10 [Failure]
Set 5: 32,5 kg × 17 [Failure]
Leg Extensions Legendary
Set 1: 15 kg × 15 [Warm-up]
Set 2: 25 kg × 10 [Warm-up]
Set 3: 35 kg × 5 [Warm-up]
Set 4: 50 kg × 10 [Failure]
Set 5: 32,5 kg × 18 [Failure]
Hack Squat
Set 1: 0 kg × 10 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 62,5 kg × 10 [Failure]
Set 5: 47,5 kg × 17 [Failure]
Vertical Leg Press (Wide Stance)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 55 kg × 12 [Failure]
Set 4: 40 kg × 20 [Failure]
Single Leg Press
Set 1: 20 kg × 12
Set 2: 20 kg × 12
Reverse Hyperextensions
Set 1: 0 kg × 15
Set 2: 0 kg × 15
Vertical Calf Press
Set 1: 20 kg × 12
Set 2: 20 kg × 12
Set 3: 20 kg × 12
Set 4: 20 kg × 12
Standing Calf Raise Occlusion (Machine)
Set 1: 5 kg × 30
Set 2: 5 kg × 15
Set 3: 5 kg × 15
Set 4: 5 kg × 15
Vacuum Bridge
Set 1: 0:30
Set 2: 0:30
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 20:00
Yesterday while reracking a dumbbell i tweaked my lower back. So I was a bit sceptical to how todays workout would go. I brought my belt just in case it was needed. But I ended up not using it because of my exercise choices. Im doing exercises that doesnt put too much strain on my achilles and because of that my whole body is pretty much locked when doing them. So I actually increased either my reps or weights on all exercises today!
My Whoop noticed my injured back so my recovery was low today. But not in the red at least so thats good!
Invalid Link Removed
LeanEngineer
Legend
Lower back is the worst pain and seems like easier injury location 
GQdaLEGEND
Legend
yup once i feel something in the lower back .. basically means next day is rest day for me lol
hope you get some rest and feel better
hope you get some rest and feel better
TheMrMuscle
Well-known member
Yeah ive always been prone to it as well. Its always on the same side, so i maybe need some kind of hip aligment threatment.Lower back is the worst pain and seems like easier injury location
Unfortunately im dumb, so I went to the gym haha. BUT tomorrow is a rest day.
GQdaLEGEND
Legend
haha not dumb .. only u know your body .. mind vs heart is a tough battle to win lol
TheMrMuscle
Well-known member
Pull
Thursday, 29 July 2021 at 07:12
Elliptical Machine
Set 1: 10:00
Chest Supported Row
Set 1: 20 kg × 15 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 50 kg × 10 [Failure]
Set 5: 37,5 kg × 20 [Failure]
Mag Grip Pulldown
Set 1: 50 kg × 10 [Warm-up]
Set 2: 75 kg × 5 [Warm-up]
Set 3: 92,5 kg × 11 [Failure]
Set 4: 75 kg × 17 [Failure]
Seated Row (MAG Medium)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 80 kg × 10 [Failure]
Set 4: 65 kg × 20 [Failure]
Lat Pulldown (Behind The Neck)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 75 kg × 11 [Failure]
Set 4: 55 kg × 20 [Failure]
Pullover (Machine)
Set 1: 25 kg × 15
Set 2: 25 kg × 15
Shrug (Dumbbell)
Set 1: 37,5 kg × 12 [Failure]
Set 2: 37,5 kg × 10 [Failure]
Set 3: 37,5 kg × 10 [Failure]
Seated Bent Over Reverse Flyes
Set 1: 8 kg × 15
Set 2: 8 kg × 15
Set 3: 8 kg × 15 [Failure]
Close-grip Preacher Ez-bar Curls
Set 1: 0 kg × 15 [Warm-up]
Set 2: 10 kg × 10 [Warm-up]
Set 3: 22,5 kg × 10 [Failure]
Set 4: 15 kg × 20 [Failure]
Seated Alt Dumbbell Curls
Set 1: 12,5 kg × 5 [Warm-up]
Set 2: 20 kg × 10 [Failure]
Set 3: 15 kg × 20 [Failure]
Bayesian Curl (Single Arm)
Set 1: 12,5 kg × 10 [Failure]
Set 2: 7,5 kg × 18 [Failure]
Crunch (Machine)
Set 1: 70 kg × 20
Set 2: 70 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
Yesterday my fiance worked an evening shift and usually i just go to bed early then. But I hadnt seen here since the morning the day before, so i decided to stay up and wait for her. So when she came home we had some time tigether, watched the Crossfit Games before going to bed, where we ended up making love (tmi i know, but it is importent to get the complete picture).
When my alarm went up at 05.00am i woke up dead tired. Had some light headache and a serious brain fog. Partly because I stayed up way longer than usual but having intercourse at night just wrecks me the next morning. Something my Whoop always agrees with:
Invalid Link Removed
I sometimes tease my fiance about this. Showing her the recovery score and telling her "see what i sacrifice for you!"... for some reason she doesnt find it funny haha.
Well, as it was a big back day I had to get my **** together, luckily yesterday i got my second delivery from @sns8778 which contained some real goodies.
Invalid Link Removed
I did seriously concider taking Vasoforce Rush as my PWO today as I felt so tired. But i really dont like to take a high stim PWO during the work week as I dont know how i will feel at work afterwards. So i ended up with this stack:
Invalid Link Removed
And... holy ****! I had one of the best workouts in memory! Some of my strength increases today is beyond wild (that is probably due to other things though) i had the sickest back pump ever and the energy was insane. This stack is a MUST try!
Thursday, 29 July 2021 at 07:12
Elliptical Machine
Set 1: 10:00
Chest Supported Row
Set 1: 20 kg × 15 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 50 kg × 10 [Failure]
Set 5: 37,5 kg × 20 [Failure]
Mag Grip Pulldown
Set 1: 50 kg × 10 [Warm-up]
Set 2: 75 kg × 5 [Warm-up]
Set 3: 92,5 kg × 11 [Failure]
Set 4: 75 kg × 17 [Failure]
Seated Row (MAG Medium)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 80 kg × 10 [Failure]
Set 4: 65 kg × 20 [Failure]
Lat Pulldown (Behind The Neck)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 75 kg × 11 [Failure]
Set 4: 55 kg × 20 [Failure]
Pullover (Machine)
Set 1: 25 kg × 15
Set 2: 25 kg × 15
Shrug (Dumbbell)
Set 1: 37,5 kg × 12 [Failure]
Set 2: 37,5 kg × 10 [Failure]
Set 3: 37,5 kg × 10 [Failure]
Seated Bent Over Reverse Flyes
Set 1: 8 kg × 15
Set 2: 8 kg × 15
Set 3: 8 kg × 15 [Failure]
Close-grip Preacher Ez-bar Curls
Set 1: 0 kg × 15 [Warm-up]
Set 2: 10 kg × 10 [Warm-up]
Set 3: 22,5 kg × 10 [Failure]
Set 4: 15 kg × 20 [Failure]
Seated Alt Dumbbell Curls
Set 1: 12,5 kg × 5 [Warm-up]
Set 2: 20 kg × 10 [Failure]
Set 3: 15 kg × 20 [Failure]
Bayesian Curl (Single Arm)
Set 1: 12,5 kg × 10 [Failure]
Set 2: 7,5 kg × 18 [Failure]
Crunch (Machine)
Set 1: 70 kg × 20
Set 2: 70 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
Yesterday my fiance worked an evening shift and usually i just go to bed early then. But I hadnt seen here since the morning the day before, so i decided to stay up and wait for her. So when she came home we had some time tigether, watched the Crossfit Games before going to bed, where we ended up making love (tmi i know, but it is importent to get the complete picture).
When my alarm went up at 05.00am i woke up dead tired. Had some light headache and a serious brain fog. Partly because I stayed up way longer than usual but having intercourse at night just wrecks me the next morning. Something my Whoop always agrees with:
Invalid Link Removed
I sometimes tease my fiance about this. Showing her the recovery score and telling her "see what i sacrifice for you!"... for some reason she doesnt find it funny haha.
Well, as it was a big back day I had to get my **** together, luckily yesterday i got my second delivery from @sns8778 which contained some real goodies.
Invalid Link Removed
I did seriously concider taking Vasoforce Rush as my PWO today as I felt so tired. But i really dont like to take a high stim PWO during the work week as I dont know how i will feel at work afterwards. So i ended up with this stack:
Invalid Link Removed
And... holy ****! I had one of the best workouts in memory! Some of my strength increases today is beyond wild (that is probably due to other things though) i had the sickest back pump ever and the energy was insane. This stack is a MUST try!
TheMrMuscle
Well-known member
Upper And Lower Push
Saturday, 31 July 2021 at 08:13
Elliptical Machine
Set 1: 10:00
Flat ISO Lateral Hammer Press
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 [Failure]
Set 5: 40 kg × 20 [Failure]
Chest Dip
Set 1: 10 reps [Warm-up]
Set 2: +17,5 kg × 7 [Failure]
Set 3: 16 reps [Failure]
Incline Chest Fly (Dumbbell)
Set 1: 10 kg × 10 [Warm-up]
Set 2: 17,5 kg × 12
Set 3: 12,5 kg × 20
Lateral Raise (Dumbbell)
Set 1: 5 kg × 30
Set 2: 5 kg × 15
Set 3: 5 kg × 15
Set 4: 5 kg × 15
Triceps Pushdown (Ez-bar)
Set 1: 15 kg × 15 [Warm-up]
Set 2: 30 kg × 8 [Warm-up]
Set 3: 40 kg × 9 [Failure]
Set 4: 32,5 kg × 17 [Failure]
Triceps Extension (Cable)
Set 1: 10 kg × 30
Set 2: 10 kg × 15
Set 3: 10 kg × 15
Set 4: 10 kg × 15
Dual Action Leg Press Hoist
Set 1: 30 kg × 10 [Warm-up]
Set 2: 50 kg × 8 [Warm-up]
Set 3: 70 kg × 4 [Warm-up]
Set 4: 90 kg × 2 [Warm-up]
Set 5: 110 kg × 10 [Failure]
Set 6: 85 kg × 20 [Failure]
Leg Press (Narrow Stance)
Set 1: 90 kg × 8 [Warm-up]
Set 2: 125 kg × 12 [Failure]
Set 3: 95 kg × 20
Leg Extensions Legendary
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: 12,5 kg × 12
Set 2: 12,5 kg × 12
Set 3: 12,5 kg × 12
Set 4: 12,5 kg × 12
Set 5: 12,5 kg × 12
Vacuum Bridge
Set 1: 0:30
Set 2: 0:30
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 10:00
Yet again im beating the log book on all lifts, its truly amazing how well its going now!
Last night we went to the movies after work, which we dont normally do on a friday as saturday is out movie night. But my fiance is working this weekend and I really wanted to see The Jungle Cruise. Which was awesome! But that meant less sleep last night. Also the night before my sleep got cut short as we had a thunderstorm and one of my puppies really doesnt like the loud bangs. So I stayed with him to make sure he was ok.
In spite of that my recovery was awesome this morning. It just goes to show how much spending quality time doing something you really like, matters. Going the movies and enjoying myself for 2 hours apparently dropped my stress levels so that my body more easily could recover.
Invalid Link Removed
Saturday, 31 July 2021 at 08:13
Elliptical Machine
Set 1: 10:00
Flat ISO Lateral Hammer Press
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 [Failure]
Set 5: 40 kg × 20 [Failure]
Chest Dip
Set 1: 10 reps [Warm-up]
Set 2: +17,5 kg × 7 [Failure]
Set 3: 16 reps [Failure]
Incline Chest Fly (Dumbbell)
Set 1: 10 kg × 10 [Warm-up]
Set 2: 17,5 kg × 12
Set 3: 12,5 kg × 20
Lateral Raise (Dumbbell)
Set 1: 5 kg × 30
Set 2: 5 kg × 15
Set 3: 5 kg × 15
Set 4: 5 kg × 15
Triceps Pushdown (Ez-bar)
Set 1: 15 kg × 15 [Warm-up]
Set 2: 30 kg × 8 [Warm-up]
Set 3: 40 kg × 9 [Failure]
Set 4: 32,5 kg × 17 [Failure]
Triceps Extension (Cable)
Set 1: 10 kg × 30
Set 2: 10 kg × 15
Set 3: 10 kg × 15
Set 4: 10 kg × 15
Dual Action Leg Press Hoist
Set 1: 30 kg × 10 [Warm-up]
Set 2: 50 kg × 8 [Warm-up]
Set 3: 70 kg × 4 [Warm-up]
Set 4: 90 kg × 2 [Warm-up]
Set 5: 110 kg × 10 [Failure]
Set 6: 85 kg × 20 [Failure]
Leg Press (Narrow Stance)
Set 1: 90 kg × 8 [Warm-up]
Set 2: 125 kg × 12 [Failure]
Set 3: 95 kg × 20
Leg Extensions Legendary
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: 12,5 kg × 12
Set 2: 12,5 kg × 12
Set 3: 12,5 kg × 12
Set 4: 12,5 kg × 12
Set 5: 12,5 kg × 12
Vacuum Bridge
Set 1: 0:30
Set 2: 0:30
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 10:00
Yet again im beating the log book on all lifts, its truly amazing how well its going now!
Last night we went to the movies after work, which we dont normally do on a friday as saturday is out movie night. But my fiance is working this weekend and I really wanted to see The Jungle Cruise. Which was awesome! But that meant less sleep last night. Also the night before my sleep got cut short as we had a thunderstorm and one of my puppies really doesnt like the loud bangs. So I stayed with him to make sure he was ok.
In spite of that my recovery was awesome this morning. It just goes to show how much spending quality time doing something you really like, matters. Going the movies and enjoying myself for 2 hours apparently dropped my stress levels so that my body more easily could recover.
Invalid Link Removed
LeanEngineer
Legend
I'll have to put The Jungle Cruise on my to watch list. Can't beat a movie with the rock in it!
TheMrMuscle
Well-known member
Weekly Report 26. July - 01.August
Week 21 M-Test
Week 1 Anacyclus XT
Diet:
(Everything tracked in MyFitnessPal)
Invalid Link Removed
On Saturday evening i fell into a tub of ice cream, not planned but **** happens!
Sunday I had a daddy/daughter day. So we first went to the gym in the morning and i put her thru my pull workout and she was a champ. She even survived the occlusion training haha.
After that we went out to eat. She picked the "food" place and i the dessert place. So that meant Italian for the main course and then we went to a waffle place for a big waffle with nutella, fruits, oreos and the works. Pluss a awesome milkshake!
Invalid Link RemovedInvalid Link Removed
Body Composition:
(Weight and body fat measured on a FitBit Aria Scale every morning)
Invalid Link Removed
Higher bodyweight but lower bodyfat percentage from last week. Ill take it!
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.
Invalid Link Removed
Recovery:
(Sleep measured with my Whoop that I wear all day and night)
Invalid Link RemovedInvalid Link Removed
My sleep performance was down because I prioritized family a couple of nights instead of sleep. Recovery also reflects this, plus one red which I cant really wrap my head around.
Supplement comments:
The Anacyclus XT and M-Test combo seems legit! Ive been having a fantastic week when it comes to performance in the gym. Strength gains has been a bit crazy but very welcome.
Ive also noticed an increased libido after adding Anacyclus XT to the mix. Only one week in but so far im very happy.
Week 21 M-Test
Week 1 Anacyclus XT
Diet:
(Everything tracked in MyFitnessPal)
Invalid Link Removed
On Saturday evening i fell into a tub of ice cream, not planned but **** happens!
Sunday I had a daddy/daughter day. So we first went to the gym in the morning and i put her thru my pull workout and she was a champ. She even survived the occlusion training haha.
After that we went out to eat. She picked the "food" place and i the dessert place. So that meant Italian for the main course and then we went to a waffle place for a big waffle with nutella, fruits, oreos and the works. Pluss a awesome milkshake!
Invalid Link RemovedInvalid Link Removed
Body Composition:
(Weight and body fat measured on a FitBit Aria Scale every morning)
Invalid Link Removed
Higher bodyweight but lower bodyfat percentage from last week. Ill take it!
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.
Invalid Link Removed
Recovery:
(Sleep measured with my Whoop that I wear all day and night)
Invalid Link RemovedInvalid Link Removed
My sleep performance was down because I prioritized family a couple of nights instead of sleep. Recovery also reflects this, plus one red which I cant really wrap my head around.
Supplement comments:
The Anacyclus XT and M-Test combo seems legit! Ive been having a fantastic week when it comes to performance in the gym. Strength gains has been a bit crazy but very welcome.
Ive also noticed an increased libido after adding Anacyclus XT to the mix. Only one week in but so far im very happy.
TheMrMuscle
Well-known member
Yeah the libido increase is something im very happy about! (its also cool that im beating the logbook every day haha!)
Segansational
Well-known member
Jealous of the food in here!
TheMrMuscle
Well-known member
Thats why im so strict with everything haha. So that I can partake in such foods without any consequenses!
TheMrMuscle
Well-known member
Push
Tuesday, 3 August 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: 60 kg × 12 [Failure]
Set 5: 47,5 kg × 18 [Failure]
Multigrip Bar Bench Press (Wide)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 35 kg × 5 [Warm-up]
Set 3: 45 kg × 10 [Failure]
Set 4: 32,5 kg × 16 [Failure]
Pullover (Dumbbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 32,5 kg × 15 [Failure]
Set 3: 25 kg × 22 [Failure]
Cable Crossover
Set 1: 20 kg × 15 [Failure]
Set 2: 20 kg × 12 [Failure]
Shoulder Press Behind Neck (Smith)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 32,5 kg × 9 [Failure]
Set 3: 22,5 kg × 20 [Failure]
Double Lateral Raise (Cable Behind Body)
Set 1: 5 kg × 20 [Failure]
Set 2: 7,5 kg × 14 [Failure]
Set 3: 7,5 kg × 10 [Failure]
Rope Pushdown
Set 1: 5 kg × 15 [Warm-up]
Set 2: 12,5 kg × 15
Set 3: 12,5 kg × 15 [Failure]
Floor Press (Close Grip)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 62,5 kg × 9 [Failure]
Set 4: 47,5 kg × 20 [Failure]
One-arm Dumbbell Extension
Set 1: 12,5 kg × 10 [Failure]
Set 2: 12,5 kg × 10 [Failure]
Set 3: 12,5 kg × 10 [Failure]
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
I keep blasting the logbook to shreds each workout and it feels amazing. Gotta be careful now so that I dont give myself an injury! Recovery was in the yellow today which is not where id like to see it after a day off. We will have to see how it goes the rest of the week. Even though im feeling great it might be a sign that deload is needed soon.
Invalid Link Removed
Tuesday, 3 August 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: 60 kg × 12 [Failure]
Set 5: 47,5 kg × 18 [Failure]
Multigrip Bar Bench Press (Wide)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 35 kg × 5 [Warm-up]
Set 3: 45 kg × 10 [Failure]
Set 4: 32,5 kg × 16 [Failure]
Pullover (Dumbbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 32,5 kg × 15 [Failure]
Set 3: 25 kg × 22 [Failure]
Cable Crossover
Set 1: 20 kg × 15 [Failure]
Set 2: 20 kg × 12 [Failure]
Shoulder Press Behind Neck (Smith)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 32,5 kg × 9 [Failure]
Set 3: 22,5 kg × 20 [Failure]
Double Lateral Raise (Cable Behind Body)
Set 1: 5 kg × 20 [Failure]
Set 2: 7,5 kg × 14 [Failure]
Set 3: 7,5 kg × 10 [Failure]
Rope Pushdown
Set 1: 5 kg × 15 [Warm-up]
Set 2: 12,5 kg × 15
Set 3: 12,5 kg × 15 [Failure]
Floor Press (Close Grip)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 62,5 kg × 9 [Failure]
Set 4: 47,5 kg × 20 [Failure]
One-arm Dumbbell Extension
Set 1: 12,5 kg × 10 [Failure]
Set 2: 12,5 kg × 10 [Failure]
Set 3: 12,5 kg × 10 [Failure]
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
I keep blasting the logbook to shreds each workout and it feels amazing. Gotta be careful now so that I dont give myself an injury! Recovery was in the yellow today which is not where id like to see it after a day off. We will have to see how it goes the rest of the week. Even though im feeling great it might be a sign that deload is needed soon.
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LeanEngineer
Legend
Definitely worth it to enjoy those awesome looking meals! Milkshake looks delicious.
You should check out Erik Electric on youtube. He does crazy cheat meal challenges and is pretty strict when not doing the challenges.
TheMrMuscle
Well-known member
Yeah ive seen a couple of vidoes of his. I gotta say i much prefer peoples cheat day videos, where they are enjoying foods. Erik just shovels it down and it doesnt seem like he is tasting it or enjoying it haha. Its like when im out to eat the foods i post, i put my fork and knife down between each bite so that i can really savor the flavour and everything sourrounding it.
TheMrMuscle
Well-known member
Legs
Wednesday, 4 August 2021 at 07:19
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 × 8 [Warm-up]
Set 4: 45 kg × 12 [Failure]
Set 5: 32,5 kg × 20 [Failure]
Leg Extensions Legendary
Set 1: 15 kg × 15 [Warm-up]
Set 2: 25 kg × 10 [Warm-up]
Set 3: 35 kg × 5 [Warm-up]
Set 4: 50 kg × 11 [Failure]
Set 5: 32,5 kg × 19 [Failure]
Hack Squat
Set 1: 0 kg × 10 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 62,5 kg × 12 [Failure]
Set 5: 47,5 kg × 20 [Failure]
Vertical Leg Press (Wide Stance)
Set 1: 30 kg × 10 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 60 kg × 12 [Failure]
Set 4: 45 kg × 20 [Failure]
Single Leg Press
Set 1: 25 kg × 12
Set 2: 25 kg × 12
Reverse Hyperextensions
Set 1: 0 kg × 15
Set 2: 0 kg × 15
Vertical Calf Press
Set 1: 22,5 kg × 12
Set 2: 22,5 kg × 12
Set 3: 22,5 kg × 12
Set 4: 22,5 kg × 12
Standing Calf Raise Occlusion (Machine)
Set 1: 5 kg × 30
Set 2: 5 kg × 15
Set 3: 5 kg × 15
Set 4: 5 kg × 15
Vacuum Bridge
Set 1: 0:30
Set 2: 0:30
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 20:00
Another great workout with good progress. My achilles does hurt on these workouts but thats mostly on the calf exercises. But I dont think I can avoid that to be honest. Recovery was the exact same as yesterday, even though i got more sleep.
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Wednesday, 4 August 2021 at 07:19
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 × 8 [Warm-up]
Set 4: 45 kg × 12 [Failure]
Set 5: 32,5 kg × 20 [Failure]
Leg Extensions Legendary
Set 1: 15 kg × 15 [Warm-up]
Set 2: 25 kg × 10 [Warm-up]
Set 3: 35 kg × 5 [Warm-up]
Set 4: 50 kg × 11 [Failure]
Set 5: 32,5 kg × 19 [Failure]
Hack Squat
Set 1: 0 kg × 10 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 62,5 kg × 12 [Failure]
Set 5: 47,5 kg × 20 [Failure]
Vertical Leg Press (Wide Stance)
Set 1: 30 kg × 10 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 60 kg × 12 [Failure]
Set 4: 45 kg × 20 [Failure]
Single Leg Press
Set 1: 25 kg × 12
Set 2: 25 kg × 12
Reverse Hyperextensions
Set 1: 0 kg × 15
Set 2: 0 kg × 15
Vertical Calf Press
Set 1: 22,5 kg × 12
Set 2: 22,5 kg × 12
Set 3: 22,5 kg × 12
Set 4: 22,5 kg × 12
Standing Calf Raise Occlusion (Machine)
Set 1: 5 kg × 30
Set 2: 5 kg × 15
Set 3: 5 kg × 15
Set 4: 5 kg × 15
Vacuum Bridge
Set 1: 0:30
Set 2: 0:30
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 20:00
Another great workout with good progress. My achilles does hurt on these workouts but thats mostly on the calf exercises. But I dont think I can avoid that to be honest. Recovery was the exact same as yesterday, even though i got more sleep.
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TheMrMuscle
Well-known member
Pull
Thursday, 5 August 2021 at 07:11
Elliptical Machine
Set 1: 10:00
Chest Supported Row
Set 1: 20 kg × 15 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 50 kg × 12 [Failure]
Set 5: 40 kg × 18 [Failure]
Mag Grip Pulldown
Set 1: 50 kg × 10 [Warm-up]
Set 2: 75 kg × 5 [Warm-up]
Set 3: 95 kg × 8 [Failure]
Set 4: 75 kg × 18 [Failure]
Seated Row (MAG Medium)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 80 kg × 12 [Failure]
Set 4: 67 kg × 17 [Failure]
Lat Pulldown (Behind The Neck)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 77 kg × 9 [Failure]
Set 4: 57 kg × 18 [Failure]
Pullover (Machine)
Set 1: 25 kg × 15
Set 2: 25 kg × 15
Shrug (Dumbbell)
Set 1: 37,5 kg × 12 [Failure]
Set 2: 37,5 kg × 11 [Failure]
Set 3: 37,5 kg × 10 [Failure]
Seated Bent Over Reverse Flyes
Set 1: 8 kg × 15
Set 2: 8 kg × 15
Set 3: 8 kg × 15 [Failure]
Close-grip Preacher Ez-bar Curls
Set 1: 0 kg × 15 [Warm-up]
Set 2: 10 kg × 10 [Warm-up]
Set 3: 22,5 kg × 10 [Failure]
Set 4: 17,5 kg × 15 [Failure]
Seated Alt Dumbbell Curls
Set 1: 20 kg × 12 [Failure]
Set 2: 17,5 kg × 16 [Failure]
Bayesian Curl (Single Arm)
Set 1: 15 kg × 12 [Failure]
Set 2: 10 kg × 20 [Failure]
Crunch (Machine)
Set 1: 75 kg × 20
Set 2: 75 kg × 20
GHR Sit Ups
Set 1: 12 reps
Set 2: 12 reps
Cable Twist
Set 1: 22,5 kg × 15
Set 2: 22,5 kg × 15
Lying Vacuum
Set 1: 0:30
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 10:00
Another workout where I am lifting increased reps and/or weights on everything. BUT i am absolutely feeling more run down after the workouts. When looking at todays recovery score I think ill start my deload tomorrow. Seems like the perfect time for that now. I feel good but Im gonna trust the Whoop and see how that goes.
Deloading on my program is pretty simple. I do 2 working sets to failure on most of the exercises, in 2 different rep ranges. So basically ill just drop the second working set for each of those. That will reduce the volume and strain greatly. But it will still help me keep the strength thru the deload.
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Thursday, 5 August 2021 at 07:11
Elliptical Machine
Set 1: 10:00
Chest Supported Row
Set 1: 20 kg × 15 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 50 kg × 12 [Failure]
Set 5: 40 kg × 18 [Failure]
Mag Grip Pulldown
Set 1: 50 kg × 10 [Warm-up]
Set 2: 75 kg × 5 [Warm-up]
Set 3: 95 kg × 8 [Failure]
Set 4: 75 kg × 18 [Failure]
Seated Row (MAG Medium)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 80 kg × 12 [Failure]
Set 4: 67 kg × 17 [Failure]
Lat Pulldown (Behind The Neck)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 77 kg × 9 [Failure]
Set 4: 57 kg × 18 [Failure]
Pullover (Machine)
Set 1: 25 kg × 15
Set 2: 25 kg × 15
Shrug (Dumbbell)
Set 1: 37,5 kg × 12 [Failure]
Set 2: 37,5 kg × 11 [Failure]
Set 3: 37,5 kg × 10 [Failure]
Seated Bent Over Reverse Flyes
Set 1: 8 kg × 15
Set 2: 8 kg × 15
Set 3: 8 kg × 15 [Failure]
Close-grip Preacher Ez-bar Curls
Set 1: 0 kg × 15 [Warm-up]
Set 2: 10 kg × 10 [Warm-up]
Set 3: 22,5 kg × 10 [Failure]
Set 4: 17,5 kg × 15 [Failure]
Seated Alt Dumbbell Curls
Set 1: 20 kg × 12 [Failure]
Set 2: 17,5 kg × 16 [Failure]
Bayesian Curl (Single Arm)
Set 1: 15 kg × 12 [Failure]
Set 2: 10 kg × 20 [Failure]
Crunch (Machine)
Set 1: 75 kg × 20
Set 2: 75 kg × 20
GHR Sit Ups
Set 1: 12 reps
Set 2: 12 reps
Cable Twist
Set 1: 22,5 kg × 15
Set 2: 22,5 kg × 15
Lying Vacuum
Set 1: 0:30
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 10:00
Another workout where I am lifting increased reps and/or weights on everything. BUT i am absolutely feeling more run down after the workouts. When looking at todays recovery score I think ill start my deload tomorrow. Seems like the perfect time for that now. I feel good but Im gonna trust the Whoop and see how that goes.
Deloading on my program is pretty simple. I do 2 working sets to failure on most of the exercises, in 2 different rep ranges. So basically ill just drop the second working set for each of those. That will reduce the volume and strain greatly. But it will still help me keep the strength thru the deload.
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LeanEngineer
Legend
Nice workout! How long do you workouts usually take you?
TheMrMuscle
Well-known member
Thanks. Usually i spend around 2h 30min in the gym. Thats including all the warmup, cooldown and stretching.
TheMrMuscle
Well-known member
Monthly Report July 2021
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Sleep performance increased for the third month in a row!
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Strain is cardiovascular exertion, so its kinda fudged when it comes to strength training. BUT the fact that im lifting heavier and more and the Strain is lower I take as good sign!
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Only TWO days in the red in the whole of July! Thats something to be proud of. You can also kinda see a pattern to where my days off are (mondays and fridays).
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Well I am definitely doing my job when it comes to sleep!
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I will keep wearing my Blue Light Glasses thats for damn sure. The Sex part is, well, SNS Anacyclus XT is making it hard to be abstinent from that! So thats a sacrifice ill have to make!
Added sugar and Late meal (refeed) I have noticed really wrecks my recovery. So trying to limit that to once a week.
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This change in HRV could be a sign of over reaching. So It will be interesting to see if my deload week will help boost it or not.
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Well this is a really good picture to finish up this log with!
Im in a caloric surplus but not increasing my bodyfat by much at all. Infact it dropped a bit, which is great to see.
Plans for August
Im now on my second week of Anacyclus XT which i plan on doing for a total of 8 weeks.
I just started my last bottle of M-Test so that will keep me thru August. After that im on the fence if I should get more or stop M-Test and run SNS new natty Anabolic solo to gauge its effect in a vacuum. Or keep taking M-Test with that on top. Ill have a talk with @sns8778 and hear his opinions. Either way im looking forward to it.
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Sleep performance increased for the third month in a row!
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Strain is cardiovascular exertion, so its kinda fudged when it comes to strength training. BUT the fact that im lifting heavier and more and the Strain is lower I take as good sign!
Invalid Link Removed
Only TWO days in the red in the whole of July! Thats something to be proud of. You can also kinda see a pattern to where my days off are (mondays and fridays).
Invalid Link Removed
Well I am definitely doing my job when it comes to sleep!
Invalid Link Removed
I will keep wearing my Blue Light Glasses thats for damn sure. The Sex part is, well, SNS Anacyclus XT is making it hard to be abstinent from that! So thats a sacrifice ill have to make!
Added sugar and Late meal (refeed) I have noticed really wrecks my recovery. So trying to limit that to once a week.
Invalid Link Removed
This change in HRV could be a sign of over reaching. So It will be interesting to see if my deload week will help boost it or not.
Invalid Link Removed
Well this is a really good picture to finish up this log with!
Im in a caloric surplus but not increasing my bodyfat by much at all. Infact it dropped a bit, which is great to see.
Plans for August
Im now on my second week of Anacyclus XT which i plan on doing for a total of 8 weeks.
I just started my last bottle of M-Test so that will keep me thru August. After that im on the fence if I should get more or stop M-Test and run SNS new natty Anabolic solo to gauge its effect in a vacuum. Or keep taking M-Test with that on top. Ill have a talk with @sns8778 and hear his opinions. Either way im looking forward to it.
TheMrMuscle
Well-known member
That was my thinking as well. Ill put in an order as soon as its back in stock!
sns8778
Board Sponsor
We're hoping to have it back in stock next week or at the latest the week after.
LeanEngineer
Legend
Nice! I'm about an hour in my home gym right now. 2.5 hours is a good chunk of time for sure!
TheMrMuscle
Well-known member
Yeah I couldnt do 1 hour. That would only give me like 30 minutes of lifting due to my rigorous focus on warming up and cooling down haha. Everything to stay healthy and recover!
TheMrMuscle
Well-known member
Upper And Lower Push DELOAD
Saturday, 7 August 2021 at 08:13
Elliptical Machine
Set 1: 10:00
Flat ISO Lateral Hammer Press
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
Chest Dip
Set 1: 10 reps [Warm-up]
Set 2: +17,5 kg × 7
Incline Chest Fly (Dumbbell)
Set 1: 10 kg × 10
Set 2: 17,5 kg × 12
Lateral Raise Occlusion (Dumbbell)
Set 1: 5 kg × 30
Set 2: 5 kg × 15
Set 3: 5 kg × 15
Set 4: 5 kg × 15
Triceps Pushdown (Ez-bar)
Set 1: 15 kg × 15 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 40 kg × 9
Triceps Extension Occlusion (Cable)
Set 1: 10 kg × 30
Set 2: 10 kg × 15
Set 3: 10 kg × 15
Set 4: 10 kg × 15
Dual Action Leg Press Hoist
Set 1: 30 kg × 10 [Warm-up]
Set 2: 50 kg × 8 [Warm-up]
Set 3: 70 kg × 4 [Warm-up]
Set 4: 90 kg × 2 [Warm-up]
Set 5: 110 kg × 10
Leg Press (Narrow Stance)
Set 1: 90 kg × 8 [Warm-up]
Set 2: 125 kg × 12
Leg Extensions Occlusion
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: 12,5 kg × 12
Set 2: 12,5 kg × 12
Set 3: 12,5 kg × 12
Set 4: 12,5 kg × 12
Set 5: 12,5 kg × 12
Vacuum Bridge
Set 1: 0:30
Set 2: 0:30
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 20:00
Woke up in the green today, but decided to stick with the plan to deload.
For those who follow my log might have gotten the jist of how i structure my training. Basically most movments have 2 working sets. First is 8-12 reps to failure and second set is 15-20 reps to failure. I also have some straight sets and exercises with intensifiers. This is how im structuring my deload:
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Saturday, 7 August 2021 at 08:13
Elliptical Machine
Set 1: 10:00
Flat ISO Lateral Hammer Press
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
Chest Dip
Set 1: 10 reps [Warm-up]
Set 2: +17,5 kg × 7
Incline Chest Fly (Dumbbell)
Set 1: 10 kg × 10
Set 2: 17,5 kg × 12
Lateral Raise Occlusion (Dumbbell)
Set 1: 5 kg × 30
Set 2: 5 kg × 15
Set 3: 5 kg × 15
Set 4: 5 kg × 15
Triceps Pushdown (Ez-bar)
Set 1: 15 kg × 15 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 40 kg × 9
Triceps Extension Occlusion (Cable)
Set 1: 10 kg × 30
Set 2: 10 kg × 15
Set 3: 10 kg × 15
Set 4: 10 kg × 15
Dual Action Leg Press Hoist
Set 1: 30 kg × 10 [Warm-up]
Set 2: 50 kg × 8 [Warm-up]
Set 3: 70 kg × 4 [Warm-up]
Set 4: 90 kg × 2 [Warm-up]
Set 5: 110 kg × 10
Leg Press (Narrow Stance)
Set 1: 90 kg × 8 [Warm-up]
Set 2: 125 kg × 12
Leg Extensions Occlusion
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: 12,5 kg × 12
Set 2: 12,5 kg × 12
Set 3: 12,5 kg × 12
Set 4: 12,5 kg × 12
Set 5: 12,5 kg × 12
Vacuum Bridge
Set 1: 0:30
Set 2: 0:30
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 20:00
Woke up in the green today, but decided to stick with the plan to deload.
For those who follow my log might have gotten the jist of how i structure my training. Basically most movments have 2 working sets. First is 8-12 reps to failure and second set is 15-20 reps to failure. I also have some straight sets and exercises with intensifiers. This is how im structuring my deload:
- Reducing to 1 working set and NOT going to failure
- Keeping in intensifiers as they do marginal CNS damage
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LeanEngineer
Legend
Yea I think the reason I can fit in an hour is cause my warm up and cool down is lacking/minimal. I need to improve on that area for sure!
TheMrMuscle
Well-known member
Weekly Report 02. July - 08.August
Week 22 M-Test
Week 2 Anacyclus XT
Diet:
(Everything tracked in MyFitnessPal)
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Lower calories than last week.
Followed the diet as planned and had a threat on Sunday with my fiance (also as planned). We went out and I had a awesome New York Pastrami Sandwich with chips. Then as a dessert i got some Ice Cream and 3 donuts!
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Body Composition:
(Weight and body fat measured on a FitBit Aria Scale every morning)
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Bodyweight keeps climbing but this is mostly from all the extra food last weekend i suspect. But im keeping an eye on it, if it gets to 86kgs and still keeps climbing im going have to make some changes.
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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Good to see my sleep performance that high!
I started my DELOAD on saturday and managed to keep it the green over the weekend which is great.
Supplement comments:
After adding Anacyclus-XT to my supplement regime ive litterally beaten the log book on all lifts, week to week. So this a really really potent supplement for me at this time. Luckily I have had no increase in hunger, so no side effects that I have noticed so far. Im glad i got 2 bottles of this!
Week 22 M-Test
Week 2 Anacyclus XT
Diet:
(Everything tracked in MyFitnessPal)
Invalid Link Removed
Lower calories than last week.
Followed the diet as planned and had a threat on Sunday with my fiance (also as planned). We went out and I had a awesome New York Pastrami Sandwich with chips. Then as a dessert i got some Ice Cream and 3 donuts!
Invalid Link Removed
Body Composition:
(Weight and body fat measured on a FitBit Aria Scale every morning)
Invalid Link Removed
Bodyweight keeps climbing but this is mostly from all the extra food last weekend i suspect. But im keeping an eye on it, if it gets to 86kgs and still keeps climbing im going have to make some changes.
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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Good to see my sleep performance that high!
I started my DELOAD on saturday and managed to keep it the green over the weekend which is great.
Supplement comments:
After adding Anacyclus-XT to my supplement regime ive litterally beaten the log book on all lifts, week to week. So this a really really potent supplement for me at this time. Luckily I have had no increase in hunger, so no side effects that I have noticed so far. Im glad i got 2 bottles of this!
LeanEngineer
Legend
Sleep definitely was on point. Pastrami Sandwich looks good to!
TheMrMuscle
Well-known member
MAIL BAG SUPER EDITION
Over the last month ive done some shopping and I figured I could post up my purchases here for those that follow along!
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This was my first ever attempt at purchasing directly from SNS. Living in Sweden its always a gamble getting orders over from USA. But this time I tried using a re-shipper called ShopUSA. They give me an US adress that the webshop ships to, then they repack and send it to me and handle all the custom clearing. I pay them and dont have to worry about it.
It worked swimmingly well! I ordered during a sale and made sure to go above the free shipping limit to reduce the cost as much as possible.
Caffeine Free Focus XT - This is a product ive been wanting to try for a while. I want to use it as a midday pickmeup with any stims. But also something to stack with a higher stim PWO when needed. I can say it has NOT dissapointed me, fantastic product and I want to get hold of more as I am now beingy a bit stingy whith when to use it as I dont want it to run out haha.
Anacyclus XT - One of the newest additions to the SNS line. Its a natural testosterone booster that also has libido enhancing properties. Im about 2 weeks in now and im really enjoying it. Yes, I am stacking it with CEL M-Test, but ive been taking that for over 20 weeks so im familiar with how that feels. Ive bee noticing distinct strength increases and a boost to my libido. Very happy that I got 2 bottles so that I have enough for a 8 week run.
Amentoflavone XT - This is also one of the new products from SNS and it caught my eye because of the enhanced pumps it provides. I am a sucker for a massive pump during training! But the more i read I also understood that also has some great health properties. Because of this Ive been taking it every day. 2 caps with my PWO on workout days and 2 caps spaced out with meals on off days. The pump aspect is indeniable and very strong. Very happy with this purchase as well.
Joint Support XT - This was a given for me to get. Everything to support and strengthen my joints, tendons and ligaments is getting more and more important as I age. Also ive been battling a achilled inflammation for close to a year and this is a key products to keep it in check and maybe some day make it go away!
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This was 2 deliveries from 2 EU based shops (Bodyshock and Powermyself) as I wanted to compare shipping times, cost etc. Unfortunately it does seem like my days of buying from them are over and SNS/CEL will get my buisness directly.
GlycoPhase - This has been a staple for me for a very long time now. Nutrition partitioning is something im very enthusiastic about and belive it to be a very important role in building and maintaining a lean, musclular physique. Also make sure that my energy and recovery is on par to keep working hard every day. I, unlike many use this around my workout as in my mind this is the most important time of day for shutteling nutrients where they need to be ASAP.
Epi-Plex - Another product that now has become a staple. Its main claim to faim is its Myostatin inhibitition which is something I cannot feel so its hard to comment on that effect. But increase in strength, stamina and vasuclarity is something I absolutely can attest to.
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These two orders are identical in content BUT one was shipped directly to me and the other thru the re-shipper. The direct shipment was a bit cheaper but took a little over 2 weeks longer to get to me. SO it all depends on if I want it NOW or if I can bare to wait a little longer for my delivery.
Focus XT - If you are looking for the most complete focus focused (lol) PWO out there then this is the one to get. I am not a stim person when it comes to my PWOs. Even though i get up at 05:00am to train before work, i dont need much stim. But a solidfocus and pump (we are getting to that) makes my workout superior. Plus I dont feel like crap when I get to work afterwards. It is also very stackable and Ive been wanting to have this as a permanent addition to my PWO rotation for a long time and now I have 2 tubs!
VasoForce XT - As ive mentioned before I am a big fan and beliver that the pump is more than just a "good feeling". I belive it aids in shutteling nutrients into the muscle and in that way it aids in muscle growth. I have tried VasoForce XT before and the pump effect is insane. Im usually a nitrate fan when it comes to pump, but this has shoved me that nitrates are not needed when other potentially more potent ingredients are present. This has now become my go to pump product.
VasoForce Rush - So this has everything that VasoForce XT has PLUS a serious stim packet. I have yet to take a full serving of this, because im saving that for workouts that really needs it. But what I have done is switched one or two VasoForce XT caps out with 1 of VasoForce Rush. Combined with a scoop of Focus XT this gives me just that little extra that sometimes are needed. I am working extra hard on my back for instance, so those days I afford myself a little bit more stim so that I can crush it.
Over the last month ive done some shopping and I figured I could post up my purchases here for those that follow along!
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This was my first ever attempt at purchasing directly from SNS. Living in Sweden its always a gamble getting orders over from USA. But this time I tried using a re-shipper called ShopUSA. They give me an US adress that the webshop ships to, then they repack and send it to me and handle all the custom clearing. I pay them and dont have to worry about it.
It worked swimmingly well! I ordered during a sale and made sure to go above the free shipping limit to reduce the cost as much as possible.
Caffeine Free Focus XT - This is a product ive been wanting to try for a while. I want to use it as a midday pickmeup with any stims. But also something to stack with a higher stim PWO when needed. I can say it has NOT dissapointed me, fantastic product and I want to get hold of more as I am now beingy a bit stingy whith when to use it as I dont want it to run out haha.
Anacyclus XT - One of the newest additions to the SNS line. Its a natural testosterone booster that also has libido enhancing properties. Im about 2 weeks in now and im really enjoying it. Yes, I am stacking it with CEL M-Test, but ive been taking that for over 20 weeks so im familiar with how that feels. Ive bee noticing distinct strength increases and a boost to my libido. Very happy that I got 2 bottles so that I have enough for a 8 week run.
Amentoflavone XT - This is also one of the new products from SNS and it caught my eye because of the enhanced pumps it provides. I am a sucker for a massive pump during training! But the more i read I also understood that also has some great health properties. Because of this Ive been taking it every day. 2 caps with my PWO on workout days and 2 caps spaced out with meals on off days. The pump aspect is indeniable and very strong. Very happy with this purchase as well.
Joint Support XT - This was a given for me to get. Everything to support and strengthen my joints, tendons and ligaments is getting more and more important as I age. Also ive been battling a achilled inflammation for close to a year and this is a key products to keep it in check and maybe some day make it go away!
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This was 2 deliveries from 2 EU based shops (Bodyshock and Powermyself) as I wanted to compare shipping times, cost etc. Unfortunately it does seem like my days of buying from them are over and SNS/CEL will get my buisness directly.
GlycoPhase - This has been a staple for me for a very long time now. Nutrition partitioning is something im very enthusiastic about and belive it to be a very important role in building and maintaining a lean, musclular physique. Also make sure that my energy and recovery is on par to keep working hard every day. I, unlike many use this around my workout as in my mind this is the most important time of day for shutteling nutrients where they need to be ASAP.
Epi-Plex - Another product that now has become a staple. Its main claim to faim is its Myostatin inhibitition which is something I cannot feel so its hard to comment on that effect. But increase in strength, stamina and vasuclarity is something I absolutely can attest to.
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These two orders are identical in content BUT one was shipped directly to me and the other thru the re-shipper. The direct shipment was a bit cheaper but took a little over 2 weeks longer to get to me. SO it all depends on if I want it NOW or if I can bare to wait a little longer for my delivery.
Focus XT - If you are looking for the most complete focus focused (lol) PWO out there then this is the one to get. I am not a stim person when it comes to my PWOs. Even though i get up at 05:00am to train before work, i dont need much stim. But a solidfocus and pump (we are getting to that) makes my workout superior. Plus I dont feel like crap when I get to work afterwards. It is also very stackable and Ive been wanting to have this as a permanent addition to my PWO rotation for a long time and now I have 2 tubs!
VasoForce XT - As ive mentioned before I am a big fan and beliver that the pump is more than just a "good feeling". I belive it aids in shutteling nutrients into the muscle and in that way it aids in muscle growth. I have tried VasoForce XT before and the pump effect is insane. Im usually a nitrate fan when it comes to pump, but this has shoved me that nitrates are not needed when other potentially more potent ingredients are present. This has now become my go to pump product.
VasoForce Rush - So this has everything that VasoForce XT has PLUS a serious stim packet. I have yet to take a full serving of this, because im saving that for workouts that really needs it. But what I have done is switched one or two VasoForce XT caps out with 1 of VasoForce Rush. Combined with a scoop of Focus XT this gives me just that little extra that sometimes are needed. I am working extra hard on my back for instance, so those days I afford myself a little bit more stim so that I can crush it.
TheMrMuscle
Well-known member
Push - DELOAD
Tuesday, 10 August 2021 at 06:50
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 × 12
Multigrip Bar Bench Press (Wide)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 35 kg × 5 [Warm-up]
Set 3: 45 kg × 9
Pullover (Dumbbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 32,5 kg × 15
Cable Crossover
Set 1: 20 kg × 15
Set 2: 20 kg × 12
Shoulder Press Behind Neck (Smith)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 32,5 kg × 9
Double Lateral Raise (Cable Behind Body)
Set 1: 5 kg × 20
Set 2: 5 kg × 15
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: 62,5 kg × 9
One-arm Dumbbell Extension
Set 1: 12,5 kg × 10
Set 2: 12,5 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: 20:00
Another deload session in the can. Woke up and WHOOP told me I was in the yellow, which was a little sad as i did have a rest day yesterday. But my weight was way up as well so it seems my sunday treat decided to stick around haha. We will see if the weight drops during the week or what.
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Tuesday, 10 August 2021 at 06:50
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 × 12
Multigrip Bar Bench Press (Wide)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 35 kg × 5 [Warm-up]
Set 3: 45 kg × 9
Pullover (Dumbbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 32,5 kg × 15
Cable Crossover
Set 1: 20 kg × 15
Set 2: 20 kg × 12
Shoulder Press Behind Neck (Smith)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 32,5 kg × 9
Double Lateral Raise (Cable Behind Body)
Set 1: 5 kg × 20
Set 2: 5 kg × 15
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: 62,5 kg × 9
One-arm Dumbbell Extension
Set 1: 12,5 kg × 10
Set 2: 12,5 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: 20:00
Another deload session in the can. Woke up and WHOOP told me I was in the yellow, which was a little sad as i did have a rest day yesterday. But my weight was way up as well so it seems my sunday treat decided to stick around haha. We will see if the weight drops during the week or what.
Invalid Link Removed