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

TheMrMuscle said:
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.​
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I guess you'll just have to ensure you plan out what you're running ahead of time in order to get your order in so it will get to you on time for when you want to start a run.
 
LeanEngineer said:
I guess you'll just have to ensure you plan out what you're running ahead of time in order to get your order in so it will get to you on time for when you want to start a run.
Click to expand...
Yeah I dont mind that. As you might have gotten from my log, I like to plan stuff haha!
 
Legs - DELOAD
Wednesday, 11 August 2021 at 06:53

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

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

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: 65 kg × 8

Vertical Leg Press (Wide Stance)
Set 1: 30 kg × 10 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 60 kg × 12

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: 40:00

Woke up in the green today which is awesome for a mid week day! Hopefully it will continue rest of the week.
Im considering switching up my split and posted a thread about it for those who have any ideas

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Also... nice :D

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TheMrMuscle said:
Legs - DELOAD
Wednesday, 11 August 2021 at 06:53

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

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

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: 65 kg × 8

Vertical Leg Press (Wide Stance)
Set 1: 30 kg × 10 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 60 kg × 12

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: 40:00

Woke up in the green today which is awesome for a mid week day! Hopefully it will continue rest of the week.
Im considering switching up my split and posted a thread about it for those who have any ideas

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Also... nice :D

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Click to expand...

Awesome I'll take a look at the workout split thread!
 
Pull - DELOAD
Thursday, 12 August 2021 at 07:06

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

Mag Grip Pulldown
Set 1: 50 kg × 10 [Warm-up]
Set 2: 75 kg × 5 [Warm-up]
Set 3: 95 kg × 8

Seated Row (MAG Medium)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 80 kg × 12

Lat Pulldown (Behind The Neck)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 77 kg × 9

Pullover (Machine)
Set 1: 25 kg × 15
Set 2: 25 kg × 15

Shrug (Dumbbell)
Set 1: 37,5 kg × 12
Set 2: 37,5 kg × 11

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

Hammer Machine Preacher Curl (Close Grip)
Set 1: 0 kg × 15 [Warm-up]
Set 2: 15 kg × 10 [Warm-up]
Set 3: 25 kg × 12

Seated Alt Dumbbell Curls
Set 1: 20 kg × 12

Bayesian Curl (Single Arm)
Set 1: 15 kg × 12

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: 20:00

Woke up a bit groggy this morning and my Whoop gave me a red recovery score. Sooooo seems like me deload wasnt enough to please the all mighty, all powerful WHOOP haha. Tomorrow is a rest day so we will see if i deload over the weekend as well or if i go hard again!

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Quads, Hamstrings, Calves And Core
Saturday, 14 August 2021 at 08:02

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 × 10 [Warm-up]
Set 4: 45 kg × 12
Set 5: 30 kg × 16 [Failure]

Leg Extensions Legendary
Set 1: 10 kg × 2 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 30 kg × 12
Set 4: 20 kg × 17 [Failure]

Dual Action Leg Press Hoist
Set 1: 50 kg × 10 [Warm-up]
Set 2: 70 kg × 5 [Warm-up]
Set 3: 90 kg × 2 [Warm-up]
Set 4: 110 kg × 11 [Failure]
Set 5: 87,5 kg × 15 [Failure]

Romanian Deadlift (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 40 kg × 12
Set 4: 30 kg × 20

Reverse Hyperextensions
Set 1: 0 kg × 15
Set 2: 5 kg × 12

Lunge (Bodyweight)
Set 1: 35 reps [Failure]

Seated Calf Raise (Plate Loaded)
Set 1: 12,5 kg × 15
Set 2: 12,5 kg × 15
Set 3: 12,5 kg × 15
Set 4: 12,5 kg × 15

Vertical Calf Press
Set 1: 25 kg × 12
Set 2: 25 kg × 12
Set 3: 25 kg × 12
Set 4: 25 kg × 15

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

Crunch
Set 1: 15 reps
Set 2: 15 reps

Lying Vacuum
Set 1: 0:30
Set 2: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 20:00

Ok so this was the first workout on my new split and it went really well. Deload week is over and we will see if it did anythign haha. I have had 2 days of green in a row now. But I also have been sleeping longer than usual because of happy circumstances.

But im afraid my green streak will break already as my fiance bought me 25 fresh donuts today. I have mentioned before that there are NO good donuts to be had in my small town. But once a year this travelling donut stand comes to town... so yeah, i asked her to buy me one of every flavor... not knowing there would be 25 of them haha. I definitely have to freeze some down. I cant and dont want to eat 25 over the weekend haha.

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You should have done a major cheat day and tried to smash 2 dozen donuts :ROFLMAO:
 
Weekly Report 09. July - 15.August
Week 23 M-Test
Week 3 Anacyclus XT

Diet:
(Everything tracked in MyFitnessPal)

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So at mentioned, I got 25 donuts from my fiance on satruday... I was a good boy though, i only had 3 with me to the movies on saturday evening. Buuuut on sunday.. Well, we went out to have lunch and i had a really good Steak Toast. But when i came home i ended up eating 10 donuts.. they were AMAZING

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

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So one day over 86kg!! Which is where ive put my weight limit at this phase in the lean bulk.
So if it starts staying up there im afraid that I cant get any more donuts in a while :(

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 was a deload week and I was hoping to keep it in the green the entire week, but no dice!
But the sleep performance was great so I did something right.

Supplement comments:
As i was deloading its hard to comment on supplements just this week.
Id like to belive that my weight gain isnt just junk, but also something that is aided by the supplementation. But thats hard to tell from just looking at the numbers.​
 
Meals are looking good and sleep is on point!
 
Tuesday, 17 August 2021 at 07:10

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: 62,5 kg × 9 [Failure]
Set 5: 47,5 kg × 18 [Failure]

Bench Press (Dumbbell)
Set 1: 15 kg × 10 [Warm-up]
Set 2: 20 kg × 5 [Warm-up]
Set 3: 27,5 kg × 8 [Failure]
Set 4: 20 kg × 16 [Failure]

Chest Dip
Set 1: 5 reps [Warm-up]
Set 2: +10 kg × 8 [Failure]
Set 3: 12 reps [Failure]

Pullover (Dumbbell)
Set 1: 20 kg × 12
Set 2: 20 kg × 12

SUPERSET WITH

Cable Crossover
Set 1: 20 kg × 12 [Failure]
Set 2: 20 kg × 10 [Failure]

Seated Shoulder Press (Smith)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 12 [Failure]
Set 3: 22,5 kg × 18 [Failure]

Lateral Raise (Dumbbell)
Set 1: 7 kg × 18 [Failure]
Set 2: 7 kg × 16 [Failure]
Set 3: 7 kg × 13 [Failure]

Rope Pushdown
Set 1: 12,5 kg × 15
Set 2: 12,5 kg × 15

SUPERSET WITH

Overhead Extension
Set 1: 20 kg × 15
Set 2: 20 kg × 14 [Failure]

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

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 20:00

So now Im on the new program and the volume on these week day workouts are definitely lower. I think I can squeeze in another 20 minutes of sleep on this day. Or, i can take the dogs on a walk in the morning and let my fiance sleep in. Decisions decisions!

Woke up green today so thats good to see. Will be interesting to see if the lower volume workouts will be easier to recover from or not.

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TheMrMuscle said:
So now Im on the new program and the volume on these week day workouts are definitely lower. I think I can squeeze in another 20 minutes of sleep on this day. Or, i can take the dogs on a walk in the morning and let my fiance sleep in. Decisions decisions!
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I have an active golden retriever so my choice would be dog walk :)
 
Wednesday, 18 August 2021 at 06:48

Elliptical Machine
Set 1: 10:00

Lying Leg Curl (Machine)
Set 1: 15 kg × 15 [Warm-up]
Set 2: 25 kg × 10 [Warm-up]
Set 3: 35 kg × 12
Set 4: 25 kg × 20

Hack Squat
Set 1: 0 kg × 10 [Warm-up]
Set 2: 25 kg × 10 [Warm-up]
Set 3: 45 kg × 5 [Warm-up]
Set 4: 65 kg × 9 [Failure]
Set 5: 50 kg × 16 [Failure]

Leg Press (Narrow Stance)
Set 1: 100 kg × 5 [Warm-up]
Set 2: 130 kg × 10 [Failure]
Set 3: 100 kg × 18 [Failure]

Bulgarian Split Squat
Set 1: 0 kg × 10 [Warm-up]
Set 2: 10 kg × 5 [Warm-up]
Set 3: 20 kg × 12
Set 4: 20 kg × 12

Leg Extensions (Gymleco)
Set 1: 15 kg × 10 [Warm-up]
Set 2: 60 kg × 10 [Drop Set]
Set 3: 50 kg × 10 [Drop Set]
Set 4: 40 kg × 9 [Drop Set]
Set 5: 30 kg × 7 [Drop Set]

Belt Squat Donkey Calf Raise
Set 1: 0 kg × 15
Set 2: 10 kg × 15
Set 3: 20 kg × 15

Calf Press
Set 1: 10 kg × 10
Set 2: 10 kg × 10
Set 3: 10 kg × 10
Set 4: 10 kg × 10

Ab Wheel
Set 1: 15 reps
Set 2: 15 reps

Stick Twist
Set 1: 50 reps

Lying Vacuum
Set 1: 0:30
Set 2: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

A really good quad and calf focused leg workout. I started off with a leg curl just for warming up and then went into exercises that I know i can do without too much pain in my achilles. Was sweating and breathing good at the end.

Woke up in the high yellow today so thats not too bad. Hopefully i can stay there and not drop lower.

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Workout is on point. I haven't been to a gym in awhile so I am missing the leg press on leg day :( On a positive note I'm starting to build up my home gym so maybe in the future it will have a leg press.
 
LeanEngineer said:
Workout is on point. I haven't been to a gym in awhile so I am missing the leg press on leg day :( On a positive note I'm starting to build up my home gym so maybe in the future it will have a leg press.
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Yeah i can imagine a leg press is a big investment for a home gym. Luckily the gym i joined earlier this year is heavily focused on leg equipment. The gyms name is Legendary and you cant spell legendary without leg day. Pretty clever actually!
 
Thursday, 19 August 2021 at 07:04

Elliptical Machine
Set 1: 10:00

Bent Over Row (Barbell)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]
Set 3: 60 kg × 5 [Warm-up]
Set 4: 70 kg × 8 [Failure]
Set 5: 52,5 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 × 12 [Failure]
Set 4: 55 kg × 18 [Failure]

Seated Row (MAG Medium)
Set 1: 70 kg × 5 [Warm-up]
Set 2: 85 kg × 10 [Failure]
Set 3: 65 kg × 20 [Failure]

Mag Grip Pulldown
Set 1: 70 kg × 5 [Warm-up]
Set 2: 85 kg × 12 [Failure]
Set 3: 70 kg × 18 [Failure]

Rack Pull (Barbell)
Set 1: 50 kg × 10 [Warm-up]
Set 2: 70 kg × 10
Set 3: 70 kg × 10

Shrug (Barbell)
Set 1: 70 kg × 12
Set 2: 70 kg × 12

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

Fat Grips Reverse Curl
Set 1: 10 kg × 12
Set 2: 10 kg × 12

SUPERSET WITH

Incline Curl (Dumbbell)
Set 1: 8 kg × 12
Set 2: 8 kg × 12

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

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

This was a really awesome back workout. I havent done rack pulls since i pulled my hamstring so i took it easy. But man it felt good. I also woke up in the green, on a thursday! Which is crazy balls.

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TheMrMuscle said:
Yeah i can imagine a leg press is a big investment for a home gym. Luckily the gym i joined earlier this year is heavily focused on leg equipment. The gyms name is Legendary and you cant spell legendary without leg day. Pretty clever actually!
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It sounds legendary :) Legs are my weak point so I need that gym!
 
Saturday, 21 August 2021 at 07:55

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 × 10 [Warm-up]
Set 4: 50 kg × 10 [Failure]
Set 5: 30 kg × 20 [Failure]

Leg Extensions Legendary
Set 1: 10 kg × 20 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 35 kg × 12
Set 4: 20 kg × 20 [Failure]

Dual Action Leg Press Hoist
Set 1: 50 kg × 10 [Warm-up]
Set 2: 75 kg × 5 [Warm-up]
Set 3: 100 kg × 1 [Warm-up]
Set 4: 115 kg × 8 [Failure]
Set 5: 87,5 kg × 16 [Failure]

Romanian Deadlift (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 45 kg × 12
Set 4: 35 kg × 20

Reverse Hyperextensions
Set 1: 0 kg × 15
Set 2: 5 kg × 15

Lunge (Bodyweight)
Set 1: 40 reps [Failure]

Seated Calf Raise (Plate Loaded)
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 20 kg × 10
Set 4: 20 kg × 10

Vertical Calf Press
Set 1: 30 kg × 10
Set 2: 30 kg × 10
Set 3: 30 kg × 10
Set 4: 30 kg × 10

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

Crunch
Set 1: 15 reps
Set 2: 15 reps

Lying Vacuum
Set 1: 0:30
Set 2: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 20:00

Great leg workout this saturday. I tried a combo of 1 scoop Focus-XT + 2 caps VasoForce XT and 2 caps VasoForce RUSH which really hit the spot today. I got great energy, focus and pump. Also for the first time in a long while i felt like listening to music on a saturday workout. 99% of the time i listen to audiobooks, podcasts or youtube videos. But when I feel like this music gives an amazing high. Of course its a Metallica playlist i go for then.

The bodyweight lunges I do to burn out the legs and its 40 steps per leg, so 80 lunges in total. When i hit 100 ill add a little weight i think.

Recovery was incredible today, My Whoop shoved a crazy spike in HRV. Not sure where that came from, but ill take it!

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Weekly Report 16. July - 22.August
Week 24 M-Test
Week 4 Anacyclus XT

Diet:
(Everything tracked in MyFitnessPal)

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Week was good and kept on point with the diet.
Sunday my daughter and I worked out together and after we went to Subway where i had 2 subs. Then we went to a small cafe and had some cakes. So it wasnt that much extra food. But when i got home... i ate 16 slices of bread with a punch of peanut butter, bananas and Nutella haha. Unfortunately I dont have a picture of any of it, BUT here is the breakdown of my calories on Sunday.

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

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On average pretty much the same as last week.
So we will see if the body stops gaining now or what!

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

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

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 is the BEST recovery week Whoop has shown me since i started wearing it.
Wondering if its the new program or if its some kind of delayed readings after last weeks deload.

Supplement comments:
A month in with Anacyclus-XT and it keeps improving both strength but also libido.
Recovery is obviously at an all time high and it might be a factor in that as well.
Starting to run out of M-Test now, but its seems @sns8778 is about to get it in stock, so I might have to put in a rush order there!​
 
Tuesday, 24 August 2021 at 06:56

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: 52,5 kg × 5 [Warm-up]
Set 4: 62,5 kg × 10 [Failure]
Set 5: 47,5 kg × 19 [Failure]

Bench Press (Dumbbell)
Set 1: 15 kg × 10 [Warm-up]
Set 2: 20 kg × 5 [Warm-up]
Set 3: 27,5 kg × 8 [Failure]
Set 4: 20 kg × 17 [Failure]

Chest Dip
Set 1: 5 reps [Warm-up]
Set 2: +10 kg × 9 [Failure]
Set 3: 12 reps [Failure]

Pullover (Dumbbell)
Set 1: 20 kg × 15
Set 2: 20 kg × 15

SUPERSET WITH

Seated Chest Fly (Cable)
Set 1: 15 kg × 15
Set 2: 15 kg × 15 [Failure]

Seated Shoulder Press (Smith)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 32,5 kg × 12 [Failure]
Set 3: 22,5 kg × 20 [Failure]

Lateral Raise (Dumbbell)
Set 1: 7 kg × 20
Set 2: 7 kg × 20 [Failure]
Set 3: 7 kg × 15 [Failure]

Rope Pushdown
Set 1: 12,5 kg × 15
Set 2: 12,5 kg × 15

SUPERSET WITH

Overhead Extension
Set 1: 20 kg × 15
Set 2: 20 kg × 15 [Failure]

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

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

Solid push workout today. Ive never been a strong pusher but the muscle contact i get on these exercises is incredible. It absolutely helps that my pump is crazy as well.

Another day with incredible recovery score. A thought hit me about that, its gotten way cooler here now so my bedroom temperature is much lower. I wonder if that is one of the reasons for the spike in recovery.

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I always sleep way better when it's cooler in my room. I think there could definitely be a correlation.
 
Wednesday, 25 August 2021 at 07:16

Elliptical Machine
Set 1: 10:00

Lying Leg Curl (Machine)
Set 1: 15 kg × 15 [Warm-up]
Set 2: 25 kg × 10 [Warm-up]
Set 3: 40 kg × 12
Set 4: 30 kg × 20

Hack Squat
Set 1: 0 kg × 10 [Warm-up]
Set 2: 25 kg × 10 [Warm-up]
Set 3: 45 kg × 5 [Warm-up]
Set 4: 65 kg × 12 [Failure]
Set 5: 50 kg × 17 [Failure]

Leg Press (Narrow Stance)
Set 1: 100 kg × 5 [Warm-up]
Set 2: 130 kg × 12 [Failure]
Set 3: 100 kg × 20 [Failure]

Bulgarian Split Squat
Set 1: 0 kg × 10 [Warm-up]
Set 2: 10 kg × 5 [Warm-up]
Set 3: 24 kg × 12
Set 4: 24 kg × 12

Leg Extensions (Gymleco)
Set 1: 15 kg × 10 [Warm-up]
Set 2: 60 kg × 12 [Drop Set]
Set 3: 50 kg × 10 [Drop Set]
Set 4: 40 kg × 9 [Drop Set]
Set 5: 30 kg × 7 [Drop Set]

Seated Calf Raise (Plate Loaded)
Set 1: 10 kg × 20
Set 2: 15 kg × 15
Set 3: 20 kg × 10

Standing Calf Raise Occlusion (Machine)
Set 1: 5 kg × 30
Set 2: 5 kg × 15
Set 3: 5 kg × 10

Ab Wheel
Set 1: 15 reps
Set 2: 15 reps

Stick Twist
Set 1: 50 reps

Lying Vacuum
Set 1: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

The workout today was rough but i made some great progress. I increased my top set on hack squats with 3 reps from last week. Which is seriously awesome. It also did not make my achilles hurt so thats like the icing on the cake.

My sleep was sub par last night. I felt like i was up peeing 100 times and when i weren, i got woken up by my fiances snoring haha. BUT I still managed to score a green recovery. So im very pleased.

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TheMrMuscle said:
Weekly Report 16. July - 22.August
Week 24 M-Test
Week 4 Anacyclus XT

Diet:
(Everything tracked in MyFitnessPal)

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Week was good and kept on point with the diet.
Sunday my daughter and I worked out together and after we went to Subway where i had 2 subs. Then we went to a small cafe and had some cakes. So it wasnt that much extra food. But when i got home... i ate 16 slices of bread with a punch of peanut butter, bananas and Nutella haha. Unfortunately I dont have a picture of any of it, BUT here is the breakdown of my calories on Sunday.

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

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On average pretty much the same as last week.
So we will see if the body stops gaining now or what!

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

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

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 is the BEST recovery week Whoop has shown me since i started wearing it.
Wondering if its the new program or if its some kind of delayed readings after last weeks deload.

Supplement comments:
A month in with Anacyclus-XT and it keeps improving both strength but also libido.
Recovery is obviously at an all time high and it might be a factor in that as well.
Starting to run out of M-Test now, but its seems @sns8778 is about to get it in stock, so I might have to put in a rush order there!​
Click to expand...
Do you get the muscles fullness and increase blood flow from the anacyclus?
 
TheMrMuscle said:
My sleep was sub par last night. I felt like i was up peeing 100 times and when i weren, i got woken up by my fiances snoring haha. BUT I still managed to score a green recovery. So im very pleased.
Click to expand...

My wife says she doesn't snore but I when I get woken up by it as well I find it hard to believe. Video recording for proof of evidence :)
 
LeanEngineer said:
My wife says she doesn't snore but I when I get woken up by it as well I find it hard to believe. Video recording for proof of evidence :)
Click to expand...
Haha I cant do that to her, but she knows she snores. The kids hear her thru the walls haha. Even their friends know, so if she doesnt snore one night they ask if she is ok haha.
 
alvin1 said:
Do you get the muscles fullness and increase blood flow from the anacyclus?
Click to expand...

That is one of those effects that I cant speak too much about because of my diet and supplement regime overall. I am in a caloric surplus with 400g carbs a day, i take GlycoPhase before 2-3 carb meals a day. I use VasoForce XT/RUSH before every workout AND im using Epi-Plex. So i constantly experience increased fullness and blood flow thoughout the day.

What I most definitely can tell you I notice from Anacyclus XT is increased strength and libido.
 
TheMrMuscle said:
Haha I cant do that to her, but she knows she snores. The kids hear her thru the walls haha. Even their friends know, so if she doesnt snore one night they ask if she is ok haha.
Click to expand...

I guess they make ear plugs for a reason :ROFLMAO:
 
Monthly Report August 2021

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I keep pushing my sleep quality and quantity up which is awesome to see!

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Strain was lower during the deload week but then increased after. With my workouts being a bit shorter now, the strain also stays a bit lower.

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LOOK at all the green recoveries this month! Ive been talking about it in my daily logs, but this is incredible to see.

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Sleep, thats where im a Ninja!

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Whoop has added a new way of viewing behaviour and its impact on recovery.
Late Meal is what i used to log my refeeds as, now i log late meals if i eat outside the diet right before bed. Ive noticed that it drops my recovery by alot, even though i tend to feel fine anyway.
Melatonin is what ive logged my GABA as. I tried takingup to 3g before bed to see how it impacted sleep and recovery and apparently it was a negative impact! So ill stay away from that for a while.
Added Sugar so this is what i log when i have foods outside my diet but NOT as my last meal of the day (and it usually contains sugar haha). Very interesting that ittends to increase my recovery the next day!

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At least my HRV is starting to trend back up a bit! Hopefully it continues.

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So according to my Fitbit scale ive only put on fat this month... WELL THAT SUCKS haha.

Plans for September

Im on my second bottle of Anacyclus XT now and its treating me real good.
Today was my last day of M-Test as I havent gotten it restocked yet. But my plan is to get in an order with @sns8778 and get both M-Test and Optimize-T and run them together. Cant wait for that!​
 
Tuesday, 7 September 2021 at 07:18

Elliptical Machine
Set 1: 10:00

Incline Bench Press (Dumbbell)
Set 1: 12,5 kg × 15 [Warm-up]
Set 2: 17,5 kg × 10 [Warm-up]
Set 3: 22,5 kg × 5 [Warm-up]
Set 4: 27,5 kg × 11 [Failure]
Set 5: 20 kg × 18 [Failure]

Decline 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: 50 kg × 20 [Failure]

Incline Fly Gymleco
Set 1: 10 kg × 10 [Warm-up]
Set 2: 20 kg × 8 [Failure]
Set 3: 10 kg × 16 [Failure]

Pullover (Dumbbell)
Set 1: 20 kg × 20 [Failure]
Set 2: 20 kg × 20 [Failure]

Standing Machine Press
Set 1: 0 kg × 10 [Warm-up]
Set 2: 20 kg × 10 [Failure]
Set 3: 10 kg × 20 [Failure]

Lateral Raise (Dumbbell)
Set 1: 7 kg × 23 [Failure]
Set 2: 7 kg × 20 [Failure]
Set 3: 7 kg × 19 [Failure]

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

Overhead Extension
Set 1: 15 kg × 10 [Warm-up]
Set 2: 20 kg × 15
Set 3: 20 kg × 15

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

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

Today was a rough morning. I was really groggy and heavy brain fog. Started my warm up and felt like just lying down to sleep. But luckily I came into a groove when warming up and decided to change up all exercises to give me some extra motivation and it worked. Ended up having a great workout!

Recovery was medium as well even coming off a rest day. Will be interesting to see how i feel tomorrow.

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Everybody has those groggy days/workouts every once in awhile. Glad yours ended up with a great workout though.
 
Wednesday, 8 September 2021 at 07:17

Elliptical Machine
Set 1: 10:00

Lying Leg Curl (Machine)
Set 1: 15 kg × 15 [Warm-up]
Set 2: 25 kg × 10 [Warm-up]
Set 3: 35 kg × 5 [Warm-up]
Set 4: 45 kg × 12
Set 5: 35 kg × 20

Hack Squat
Set 1: 0 kg × 10 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 50 kg × 5 [Warm-up]
Set 4: 70 kg × 10 [Failure]
Set 5: 52,5 kg × 18 [Failure]

Leg Press (Narrow Stance)
Set 1: 100 kg × 5 [Warm-up]
Set 2: 135 kg × 12 [Failure]
Set 3: 110 kg × 20 [Failure]

Bulgarian Split Squat (Smith)
Set 1: 20 kg × 5 [Warm-up]
Set 2: 30 kg × 10 [Failure]
Set 3: 30 kg × 8 [Failure]

Leg Extensions (Gymleco)
Set 1: 60 kg × 15 [Drop Set]
Set 2: 50 kg × 9 [Drop Set]
Set 3: 40 kg × 8 [Drop Set]
Set 4: 30 kg × 7 [Drop Set]

Seated Calf Raise (Plate Loaded)
Set 1: 10 kg × 20
Set 2: 15 kg × 15
Set 3: 20 kg × 10

Standing Calf Raise (Machine)
Set 1: 10 kg × 15
Set 2: 10 kg × 15
Set 3: 10 kg × 15

Ab Wheel
Set 1: 15 reps
Set 2: 15 reps

Stick Twist
Set 1: 50 reps

Lying Vacuum
Set 1: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

Back to my old self again today! So the workout was awesome and i beat the log book on ALL lifts!
Recovery spiked as well, so all in all a good day.

Tonight WHOOP is having a special presentation. Its speculated that they are announcing a new updatet strap. They recently partnered with PUSH, which is another fitness wearable. This one utilizes Velocity-Based Training (VBT) which means they have mastered the strength training portion that WHOOP was missing. So if we are lucky we will now get a strap that measures my kind of training properly as well.

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Nice! It sounds like Whoop is becoming the new king in fitness wearables!
 
Thursday, 9 September 2021 at 07:13

Elliptical Machine
Set 1: 10:00

Mag Grip Pulldown
Set 1: 40 kg × 15 [Warm-up]
Set 2: 60 kg × 10 [Warm-up]
Set 3: 80 kg × 5 [Warm-up]
Set 4: 90 kg × 12 [Failure]
Set 5: 75 kg × 15 [Failure]

Incline Row (Dumbbell)
Set 1: 12,5 kg × 10 [Warm-up]
Set 2: 20 kg × 5 [Warm-up]
Set 3: 25 kg × 9 [Failure]
Set 4: 17,5 kg × 15 [Failure]

Reverse MAG Grip Pulldown
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 80 kg × 10 [Failure]
Set 4: 60 kg × 16 [Failure]

Single Arm Plate Loaded Row
Set 1: 15 kg × 10 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 42,5 kg × 12 [Failure]
Set 4: 32,5 kg × 18 [Failure]

Rack Pull (Barbell)
Set 1: 60 kg × 10 [Warm-up]
Set 2: 80 kg × 12
Set 3: 80 kg × 12

Shrug (Barbell)
Set 1: 80 kg × 12
Set 2: 80 kg × 12

Seated Bent Over Reverse Flyes
Set 1: 9 kg × 20 [Failure]
Set 2: 9 kg × 18 [Failure]

Hammer Curl (Double)
Set 1: 9 kg × 10 [Warm-up]
Set 2: 15 kg × 12
Set 3: 15 kg × 12

Preacher Curl Wide (Machine)
Set 1: 0 kg × 10 [Warm-up]
Set 2: 5 kg × 11 [Failure]
Set 3: 5 kg × 10 [Failure]

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

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

Another workout where i was beating the log book on everything. Recovery score wasnt as good as yesterday and i felt that when i got up. But still plenty in the tank to get a great workout. Tonight im having a date night with the missus, so gonna eat some food and just relax, looking forward to that.

So the WHOOP announcment last night was as expected WHOOP 4.0 the main take aways were:
  • The WHOOP 4.0 is 33% smaller than the 3.0, so it takes up significantly less real estate on your wrist (or elsewhere–more on that to follow). Even with the decrease in size, the 4.0 still has the same 5-day battery life as the 3.0.
  • WHOOP 4.0 has four times the number of photodiodes on the sensor and five LEDs that use green, red, and infrared light for new metrics and increased data accuracy.
  • A feat of engineering given the new smaller size, the WHOOP 4.0 includes a spinning motor that creates vibrations to provide haptic alerts and take our Sleep Coach to the next level.
  • While adding new hardware components and simultaneously cutting down the size, we needed to improve the battery in order to maintain its ability to last five days without charging. WHOOP 4.0 is the first product worldwide powered with Sila’s silicon anode battery materials, which deliver 17% higher energy density than the 3.0.
  • With its new LED configuration, the WHOOP 4.0 now has the ability to monitor blood oxygen levels (SpO2) with pulse oximetry. Although most common pulse oximeters track this from your finger, the WHOOP 4.0 uses the same technology to calculate it on your wrist.
  • The WHOOP 4.0 is equipped with a skin temperature sensor to provide you with another layer of knowledge regarding your body’s readiness to perform. It builds a personalized baseline for your own skin temp and alerts you to any daily variations.
  • The first step in making wearables invisible, WHOOP Body with Any-Wear Technology redefines what they can be by enabling you to wear your WHOOP 4.0 in a variety of different places on your body.
  • There was also an AMA with the founder and he said that the PUSH incorporation would be coming within the next 6 months.
Since its a subscription service the new band is free for anyone with over 6 months left on their contract. I have that so i reserved my band straight away. They will start sending them out by the end of September. So i should have mine some time in October. Looking forward to it!

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Saturday, 11 September 2021 at 08:14

Elliptical Machine
Set 1: 10:00

Nordic Gym Seated Leg Curl
Set 1: 20 kg × 20 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 55 kg × 9 [Failure]
Set 5: 35 kg × 20 [Failure]

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

Dual Action Leg Press Hoist
Set 1: 50 kg × 10 [Warm-up]
Set 2: 75 kg × 5 [Warm-up]
Set 3: 100 kg × 1 [Warm-up]
Set 4: 115 kg × 12 [Failure]
Set 5: 90 kg × 18 [Failure]

Romanian Deadlift (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 60 kg × 10
Set 4: 45 kg × 20 [Failure]

Pendulum Squat
Set 1: 5 kg × 15
Set 2: 5 kg × 15

Reverse Hyperextensions
Set 1: 5 kg × 15
Set 2: 5 kg × 151

Lunge (Dumbbell)
Set 1: 5 kg × 30 [Failure]

Vertical Calf Press
Set 1: 20 kg × 10 [Warm-up]
Set 2: 35 kg × 12
Set 3: 35 kg × 12
Set 4: 35 kg × 12

Seated Calf Raise (Plate Loaded)
Set 1: 10 kg × 20
Set 2: 10 kg × 20
Set 3: 10 kg × 20

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

Crunch
Set 1: 15 reps
Set 2: 15 reps

Lying Vacuum
Set 1: 0:30
Set 2: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 20:00

Ive had a couple days in a row with low recovery score now. Yesterday was in the red and even with a rest day i barely scraped into the yellow today. I went out to eat on thursday but it was a health food place so I only had a chicken and egg salad. Then i had some slices of bread at home pluss some proats. So it shouldnt drop all the way to the red for that.

BUT there has been another thing that probably is the cause. Ive been noticing that one of my puppies has been acting a bit off for a couple of days. Yesterday morning i saw him limping for a little bit but then he was walking normal again. But there definately was something wrong, so i texted my fiance telling her we needed to get him to the vet. Well, when she came home from the gym, Julian (the dog) must have aggrivated it because he was so happy to se his mommy. Because he started screaming and crying in a way ive never heard him do before.

I ran to him and tried to calm him down but he was obviously in so much pain and so scared that he wouldnt calm down. We called the vet and got in almost at once. I had to go to work but luckily my fiance had the day off. They x-rayed him and couldnt fint anything that was torn or broken. But its his right back knee he is having pain in. So now he is on some pain and inflamation meds. In was really hard to leave him this morning, i took him for a little walk and he couldnt put any weight on the leg.

On one hand its great that nothing was torn or broken, but that means I dont know what is wrong. Breaks my heart to see him in his bed with his little leg twitching from pain.

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TheMrMuscle said:
Saturday, 11 September 2021 at 08:14

Elliptical Machine
Set 1: 10:00

Nordic Gym Seated Leg Curl
Set 1: 20 kg × 20 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 55 kg × 9 [Failure]
Set 5: 35 kg × 20 [Failure]

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

Dual Action Leg Press Hoist
Set 1: 50 kg × 10 [Warm-up]
Set 2: 75 kg × 5 [Warm-up]
Set 3: 100 kg × 1 [Warm-up]
Set 4: 115 kg × 12 [Failure]
Set 5: 90 kg × 18 [Failure]

Romanian Deadlift (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 60 kg × 10
Set 4: 45 kg × 20 [Failure]

Pendulum Squat
Set 1: 5 kg × 15
Set 2: 5 kg × 15

Reverse Hyperextensions
Set 1: 5 kg × 15
Set 2: 5 kg × 151

Lunge (Dumbbell)
Set 1: 5 kg × 30 [Failure]

Vertical Calf Press
Set 1: 20 kg × 10 [Warm-up]
Set 2: 35 kg × 12
Set 3: 35 kg × 12
Set 4: 35 kg × 12

Seated Calf Raise (Plate Loaded)
Set 1: 10 kg × 20
Set 2: 10 kg × 20
Set 3: 10 kg × 20

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

Crunch
Set 1: 15 reps
Set 2: 15 reps

Lying Vacuum
Set 1: 0:30
Set 2: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 20:00

Ive had a couple days in a row with low recovery score now. Yesterday was in the red and even with a rest day i barely scraped into the yellow today. I went out to eat on thursday but it was a health food place so I only had a chicken and egg salad. Then i had some slices of bread at home pluss some proats. So it shouldnt drop all the way to the red for that.

BUT there has been another thing that probably is the cause. Ive been noticing that one of my puppies has been acting a bit off for a couple of days. Yesterday morning i saw him limping for a little bit but then he was walking normal again. But there definately was something wrong, so i texted my fiance telling her we needed to get him to the vet. Well, when she came home from the gym, Julian (the dog) must have aggrivated it because he was so happy to se his mommy. Because he started screaming and crying in a way ive never heard him do before.

I ran to him and tried to calm him down but he was obviously in so much pain and so scared that he wouldnt calm down. We called the vet and got in almost at once. I had to go to work but luckily my fiance had the day off. They x-rayed him and couldnt fint anything that was torn or broken. But its his right back knee he is having pain in. So now he is on some pain and inflamation meds. In was really hard to leave him this morning, i took him for a little walk and he couldnt put any weight on the leg.

On one hand its great that nothing was torn or broken, but that means I dont know what is wrong. Breaks my heart to see him in his bed with his little leg twitching from pain.

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Click to expand...

I hope the pup is doing better. Will keep you and him in our prayers.
 
TheMrMuscle said:
Saturday, 11 September 2021 at 08:14

Elliptical Machine
Set 1: 10:00

Nordic Gym Seated Leg Curl
Set 1: 20 kg × 20 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 55 kg × 9 [Failure]
Set 5: 35 kg × 20 [Failure]

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

Dual Action Leg Press Hoist
Set 1: 50 kg × 10 [Warm-up]
Set 2: 75 kg × 5 [Warm-up]
Set 3: 100 kg × 1 [Warm-up]
Set 4: 115 kg × 12 [Failure]
Set 5: 90 kg × 18 [Failure]

Romanian Deadlift (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 60 kg × 10
Set 4: 45 kg × 20 [Failure]

Pendulum Squat
Set 1: 5 kg × 15
Set 2: 5 kg × 15

Reverse Hyperextensions
Set 1: 5 kg × 15
Set 2: 5 kg × 151

Lunge (Dumbbell)
Set 1: 5 kg × 30 [Failure]

Vertical Calf Press
Set 1: 20 kg × 10 [Warm-up]
Set 2: 35 kg × 12
Set 3: 35 kg × 12
Set 4: 35 kg × 12

Seated Calf Raise (Plate Loaded)
Set 1: 10 kg × 20
Set 2: 10 kg × 20
Set 3: 10 kg × 20

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

Crunch
Set 1: 15 reps
Set 2: 15 reps

Lying Vacuum
Set 1: 0:30
Set 2: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 20:00

Ive had a couple days in a row with low recovery score now. Yesterday was in the red and even with a rest day i barely scraped into the yellow today. I went out to eat on thursday but it was a health food place so I only had a chicken and egg salad. Then i had some slices of bread at home pluss some proats. So it shouldnt drop all the way to the red for that.

BUT there has been another thing that probably is the cause. Ive been noticing that one of my puppies has been acting a bit off for a couple of days. Yesterday morning i saw him limping for a little bit but then he was walking normal again. But there definately was something wrong, so i texted my fiance telling her we needed to get him to the vet. Well, when she came home from the gym, Julian (the dog) must have aggrivated it because he was so happy to se his mommy. Because he started screaming and crying in a way ive never heard him do before.

I ran to him and tried to calm him down but he was obviously in so much pain and so scared that he wouldnt calm down. We called the vet and got in almost at once. I had to go to work but luckily my fiance had the day off. They x-rayed him and couldnt fint anything that was torn or broken. But its his right back knee he is having pain in. So now he is on some pain and inflamation meds. In was really hard to leave him this morning, i took him for a little walk and he couldnt put any weight on the leg.

On one hand its great that nothing was torn or broken, but that means I dont know what is wrong. Breaks my heart to see him in his bed with his little leg twitching from pain.

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Click to expand...

That's sad. I hate it when it's the unknown. I'd almost rather know something was torn or broken so you have a steady path to recovery but the unknown you don't know what it is or how long it will take to heal.
 
Thank you for you concern. Its been a rough weekend but it does seem like he is doing better. Now if that just the drugs kicking in or if his leg is better is hard to tell. But i did take him for a walk this morning and he walked without a limp. So im hoping for the best.

We had a great moment yesterday. I was sitting on the couch relaxing with him besides me. He was squirming and tryng to find a way to lie so that his foot didnt hurt. Eventually he crawled on top of me and curled into a ball between my legs. There he fel asleep and slept for over 2 hours. I didnt have the heart to move before he did so i decided to take a nap myself haha.
 
TheMrMuscle said:
Thank you for you concern. Its been a rough weekend but it does seem like he is doing better. Now if that just the drugs kicking in or if his leg is better is hard to tell. But i did take him for a walk this morning and he walked without a limp. So im hoping for the best.

We had a great moment yesterday. I was sitting on the couch relaxing with him besides me. He was squirming and tryng to find a way to lie so that his foot didnt hurt. Eventually he crawled on top of me and curled into a ball between my legs. There he fel asleep and slept for over 2 hours. I didnt have the heart to move before he did so i decided to take a nap myself haha.
Click to expand...

That's really cute. I love animals. I'm glad that he is doing better and hope he will continue to get better.
 
Tuesday, 21 September 2021 at 07:28

Elliptical Machine
Set 1: 10:00

Lying Leg Curl (Machine)
Set 1: 15 kg × 20 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 45 kg × 5 [Warm-up]
Set 4: 55 kg × 12
Set 5: 45 kg × 20

Hack Squat
Set 1: 0 kg × 10 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 55 kg × 5 [Warm-up]
Set 4: 75 kg × 8 [Failure]
Set 5: 55 kg × 15 [Failure]

Leg Press (Narrow Stance)
Set 1: 80 kg × 5 [Warm-up]
Set 2: 120 kg × 5 [Warm-up]
Set 3: 140 kg × 9 [Failure]
Set 4: 120 kg × 15 [Failure]

Bulgarian Split Squat (Smith)
Set 1: 20 kg × 5 [Warm-up]
Set 2: 32,5 kg × 12 [Failure]
Set 3: 20 kg × 18 [Failure]

Leg Extensions (Gymleco)
Set 1: 60 kg × 15 [Drop Set]
Set 2: 50 kg × 10 [Drop Set]
Set 3: 40 kg × 9 [Drop Set]
Set 4: 30 kg × 7 [Drop Set]

Seated Calf Raise (Plate Loaded)
Set 1: 10 kg × 20
Set 2: 15 kg × 15
Set 3: 20 kg × 10

Standing Calf Raise (Machine)
Set 1: 10 kg × 15
Set 2: 10 kg × 15
Set 3: 10 kg × 15

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

Ive been a bit quiet in here for the last week. My puppy is still in a lot of pain and takes alot of my thoughts. We went for a second opinion and found out that he had dislocated his knee! The first vet we went to who did an xray and everything managed to miss that.. So now he is on pain medicine and is going in for surgery on thursday :(

Ive been keeping my training up like normal but i managed to catch a cold. Im thinking its probably because of stressing with the puppy as i rarely get sick. But its letting up now so soon back to 100%. It was very interesting to see how my Whoop reacted when i was under the weather. My respitory rate was all over the place because of a clogged up nose for instance. Recovery wasnt top either, but it was never in the red.

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I hope that you feel better soon. Keeping you and your pup both in our prayers.
 
Thursday, 23 September 2021 at 07:34

Elliptical Machine
Set 1: 10:00

Reverse MAG Grip Pulldown
Set 1: 40 kg × 15 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 70 kg × 5 [Warm-up]
Set 4: 85 kg × 10 [Failure]
Set 5: 60 kg × 20 [Failure]

Incline Row (Dumbbell)
Set 1: 12,5 kg × 10 [Warm-up]
Set 2: 17,5 kg × 5 [Warm-up]
Set 3: 20 kg × 12 [Failure]
Set 4: 15 kg × 17 [Failure]

Lat Pulldown (Behind The Neck)
Set 1: 50 kg × 5 [Warm-up]
Set 2: 60 kg × 12
Set 3: 60 kg × 12

Seated Plate Row Legendary
Set 1: 70 kg × 5 [Warm-up]
Set 2: 90 kg × 10 [Failure]
Set 3: 70 kg × 18 [Failure]

Rack Pull (Barbell)
Set 1: 60 kg × 10 [Warm-up]
Set 2: 85 kg × 10
Set 3: 85 kg × 10

Shrug (Barbell)
Set 1: 85 kg × 12 [Failure]
Set 2: 85 kg × 12 [Failure]

Seated Bent Over Reverse Flyes
Set 1: 8 kg × 20 [Failure]
Set 2: 8 kg × 19 [Failure]

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

Superman Curls
Set 1: 10 kg × 15
Set 2: 15 kg × 12

Reverse Curl (Ez-bar)
Set 1: 20 kg × 12
Set 2: 20 kg × 12 [Failure]

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

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

So Tuesday ended up being rough. When driving home from getting groceries the car broke down. So we spent the evening trying to figure out how my fiance was going to get to work and how she was going to get to the clinic where our puppies surgery was supposed to happen.

So i was up later than usual and i had to get up twice during the night because the puppy needed to go out. So that resultet in this amazing recovery. I really felt like crap when i got up at 05.00am. So after eating breakfast, taking the dogs out and prepping my food. I ended up going back to bed instead of going to the gym and slept for another 2 hours. But I felt dead all day at work.

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Wednesday we got a rental for my fiance so she could get to the clinic and get to and fro work. Unfortunately the car was a piece of **** and so small i barely fit in it. But that was what they had. So in the evening she took off for the clinic (about 5 hours drive). So that meant i slept alone, no dogs and no fiance. Which gave me a better recovery at least.

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Workout today went well, not a master session but it felt good. Then at the end i get a phone call from my fiance telling me there will be no surgery as the dog has diareha. So the doctors are afraid that he wouldnt make it thru surgery. Either the sedation or the medicine after could be too much for his little body in the state it is in.

So that meant my fiance had to drive all the way back, re scheduel the surgery, take another day off from work.
Not out best week exactly.
 
My yesterday wasn't too good either. Got a call from my wife and said our dog got knicked by a car on the back end. All in all she's super lucky and it just really bumped her on the back end. We took her to the pet hospital just so they could check everything out. They said she's fine after they did some x ray and ultrasound. They gave her some pain meds to assist and stole all my money ;)
 
LeanEngineer said:
My yesterday wasn't too good either. Got a call from my wife and said our dog got knicked by a car on the back end. All in all she's super lucky and it just really bumped her on the back end. We took her to the pet hospital just so they could check everything out. They said she's fine after they did some x ray and ultrasound. They gave her some pain meds to assist and stole all my money ;)
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Glad to hear she is ok!
Ive been watching dog videos on IG all week just to cheer myself up haha.
 
TheMrMuscle said:
Glad to hear she is ok!
Ive been watching dog videos on IG all week just to cheer myself up haha.
Click to expand...

Yep she seems to be doing good! I have a golden retriever so I like watching dog videos to cause it seems like a lot of them end up being goldens.
 
Tuesday, 28 September 2021 at 07:01

Elliptical Machine
Set 1: 10:00

Single Lying Leg Curl Legendary
Set 1: 10 kg × 10 [Warm-up]
Set 2: 15 kg × 5 [Warm-up]
Set 3: 20 kg × 12
Set 4: 15 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: 60 kg × 5 [Warm-up]
Set 5: 75 kg × 9 [Failure]
Set 6: 55 kg × 16 [Failure]

Leg Press (Narrow Stance)
Set 1: 80 kg × 10 [Warm-up]
Set 2: 120 kg × 5 [Warm-up]
Set 3: 140 kg × 10 [Failure]
Set 4: 120 kg × 17 [Failure]

Bulgarian Split Squat (Smith)
Set 1: 20 kg × 5 [Warm-up]
Set 2: 35 kg × 10 [Failure]
Set 3: 20 kg × 20 [Failure]

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 × 20
Set 2: 15 kg × 15
Set 3: 20 kg × 12
Set 4: 25 kg × 10

Standing Calf Raise (Machine)
Set 1: 10 kg × 15
Set 2: 10 kg × 15
Set 3: 10 kg × 15

Ab Wheel
Set 1: 15 reps
Set 2: 15 reps

Stick Twist
Set 1: 50 reps

Lying Vacuum
Set 1: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

So my recovery score has been really bad the last couple of weeks due to everything that has happened. BUT now i have had 2 days in a row in the green which feels great. Im over the bit of sickenss/flu i had and the doggies are doing better. So that makes me relax a bit more and recover better.

Had a nice workout today, ive moved around my workouts a bit to see how that feels. So it was legs today!

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Nice leg workout for sure. A lot of volume on the hack squat!
 
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