LeanEngineer
Legend
In the green for an entire week! You’re doing something right 
MrMuscle getting lean and mean with SNS Thermo Scorch and TTA-500
- Thread starter TheMrMuscle
- Start date
TheMrMuscle
Well-known member
Thursday, 21 October 2021 at 07:14
Elliptical Machine
Set 1: 10:00
Reverse 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 × 11 [Failure]
Set 5: 70 kg × 17 [Failure]
Incline Row (Dumbbell)
Set 1: 12,5 kg × 10 [Warm-up]
Set 2: 17,5 kg × 5 [Warm-up]
Set 3: 22,5 kg × 11 [Failure]
Set 4: 17,5 kg × 16 [Failure]
Seated Row (Prime Neutral)
Set 1: 50 kg × 10 [Warm-up]
Set 2: 75 kg × 12 [Failure]
Set 3: 60 kg × 18 [Failure]
Lat Pulldown (Behind The Neck)
Set 1: 50 kg × 10 [Warm-up]
Set 2: 75 kg × 9 [Failure]
Set 3: 55 kg × 18 [Failure]
Rack Pull (Barbell)
Set 1: 50 kg × 10 [Warm-up]
Set 2: 80 kg × 8 [Warm-up]
Set 3: 95 kg × 12
Set 4: 95 kg × 12
Seated Dumbbell Shrug
Set 1: 30 kg × 12
Set 2: 30 kg × 12
SUPER SET WITH
Seated Bent Over Reverse Flyes
Set 1: 8 kg × 18 [Failure]
Set 2: 8 kg × 16 [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 × 5 [Warm-up]
Set 4: 22,5 kg × 8 [Failure]
Set 5: 15 kg × 17 [Failure]
Seated Alt Dumbbell Curls
Set 1: 17,5 kg × 12 [Failure]
Set 2: 17,5 kg × 10 [Failure]
SUPER SET WITH
Reverse Curl (Ez-bar)
Set 1: 25 kg × 10 [Failure]
Set 2: 25 kg × 10 [Failure]
Vacuum Bridge
Set 1: 0:30
Set 2: 0:30
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 15:00
Invalid Link Removed
Pull days are my favourite and this was another good one!
Woke up more sore than i can remember being in a long while and my recovery score reflected that. Its still not bad, only 2% off from green. But i absolutely felt a difference between how i felt this morning and the rest of the week. Luckily tomorrow is a rest day so ill be able to sleep a bit more and recover.
Saturday is my 43rd birthday but unfortunately my fiance is working weekends. So instead she and the kids want to celebrate me tomorrow. So after work ill be coming home to a nice home cooked dinner where we all sit down and eat together. Really looking forward to that. Dunno what im getting to eat but ill bet it will be something awesome.
Elliptical Machine
Set 1: 10:00
Reverse 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 × 11 [Failure]
Set 5: 70 kg × 17 [Failure]
Incline Row (Dumbbell)
Set 1: 12,5 kg × 10 [Warm-up]
Set 2: 17,5 kg × 5 [Warm-up]
Set 3: 22,5 kg × 11 [Failure]
Set 4: 17,5 kg × 16 [Failure]
Seated Row (Prime Neutral)
Set 1: 50 kg × 10 [Warm-up]
Set 2: 75 kg × 12 [Failure]
Set 3: 60 kg × 18 [Failure]
Lat Pulldown (Behind The Neck)
Set 1: 50 kg × 10 [Warm-up]
Set 2: 75 kg × 9 [Failure]
Set 3: 55 kg × 18 [Failure]
Rack Pull (Barbell)
Set 1: 50 kg × 10 [Warm-up]
Set 2: 80 kg × 8 [Warm-up]
Set 3: 95 kg × 12
Set 4: 95 kg × 12
Seated Dumbbell Shrug
Set 1: 30 kg × 12
Set 2: 30 kg × 12
SUPER SET WITH
Seated Bent Over Reverse Flyes
Set 1: 8 kg × 18 [Failure]
Set 2: 8 kg × 16 [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 × 5 [Warm-up]
Set 4: 22,5 kg × 8 [Failure]
Set 5: 15 kg × 17 [Failure]
Seated Alt Dumbbell Curls
Set 1: 17,5 kg × 12 [Failure]
Set 2: 17,5 kg × 10 [Failure]
SUPER SET WITH
Reverse Curl (Ez-bar)
Set 1: 25 kg × 10 [Failure]
Set 2: 25 kg × 10 [Failure]
Vacuum Bridge
Set 1: 0:30
Set 2: 0:30
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 15:00
Invalid Link Removed
Pull days are my favourite and this was another good one!
Woke up more sore than i can remember being in a long while and my recovery score reflected that. Its still not bad, only 2% off from green. But i absolutely felt a difference between how i felt this morning and the rest of the week. Luckily tomorrow is a rest day so ill be able to sleep a bit more and recover.
Saturday is my 43rd birthday but unfortunately my fiance is working weekends. So instead she and the kids want to celebrate me tomorrow. So after work ill be coming home to a nice home cooked dinner where we all sit down and eat together. Really looking forward to that. Dunno what im getting to eat but ill bet it will be something awesome.
WE JINXED IT!In the green for an entire week! You’re doing something right
LeanEngineer
Legend
TheMrMuscle
Well-known member
Thank you man. Healthy living you knowI knowWell happy early birthday! Looking lean and mean for 43!
So my fiance called me at work telleing me to throw all my prepeared meals out. I asked her why? Well apparently she was planning a "small dinner" for me tonight. But when she came home from buying groceries she realized she had bought a bunch. So she needed me to be extra hungry when i come home tonight haha. I told her not to worry, eating is my speciality.
Oh and it seems i managed to get back on the green train again! Today is a rest day so i got to sleep until 7am and that did the trick!
Invalid Link Removed
LeanEngineer
Legend
Same here! Eatting is definitely a speciality of mine as well!
TheMrMuscle
Well-known member
Saturday, 23 October 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 × 15 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 50 kg × 5 [Warm-up]
Set 5: 60 kg × 9 [Failure]
Set 6: 45 kg × 17 [Failure]
Leg Extensions Legendary
Set 1: 20 kg × 15 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 55 kg × 9 [Failure]
Set 5: 40 kg × 17 [Failure]
Dual Action Leg Press Hoist
Set 1: 50 kg × 10 [Warm-up]
Set 2: 75 kg × 5 [Warm-up]
Set 3: 100 kg × 3 [Warm-up]
Set 4: 125 kg × 9 [Failure]
Set 5: 100 kg × 16 [Failure]
Romanian Deadlift (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 67,5 kg × 10
Set 4: 52,5 kg × 17 [Failure]
Reverse Hyperextensions
Set 1: 12,5 kg × 12
Set 2: 12,5 kg × 12
SUPER SET WITH
Pendulum Squat
Set 1: 12,5 kg × 12
Set 2: 12,5 kg × 12
Lunge (Dumbbell)
Set 1: 10 kg × 30 [Failure]
Vertical Calf Press
Set 1: 0 kg × 25
Set 2: 10 kg × 20
Set 3: 20 kg × 15
Set 4: 30 kg × 12
Seated Calf Raise (Single)
Set 1: 5 kg × 18 [Failure]
Set 2: 5 kg × 18 [Failure]
Set 3: 5 kg × 18 [Failure]
Hanging Leg Raise
Set 1: 12 reps
Set 2: 12 reps
Crunch (Stability Ball)
Set 1: 15 reps
Set 2: 15 reps
Lying Vacuum
Set 1: 0:30
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 20:00
Invalid Link Removed
Had a really great leg workout today. I added some warm up sets as its getting cold up here in the north. So just wanted to be sure my joints and muscles were fully warm before going hard.
Yesterday I came home to a decked table with all of my favourites. Pasta, sandwiches and cookies. So i ate my share I can tell you. I never felt overly full or sick. But my over night recovery always takes a hit when i eat huge amounts of food. I felt great in the morning and while working out. So the low recovery here doesnt really mean anything. Other than my body was working hard during the night to digest all the extra calories.
Normally I wouldnt eat extra two days in a row. But it IS my borthday and there are leftovers... sooo yeah, maybe getting a red one tomorrow as well haha.
Some good news is that my Whoop 4.0 seems to finally be done at the manufacturor. So its supposed to be shipped out before 29th of October. So should be in my hands soon!
Elliptical Machine
Set 1: 10:00
Nordic Gym Seated Leg Curl
Set 1: 20 kg × 20 [Warm-up]
Set 2: 30 kg × 15 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 50 kg × 5 [Warm-up]
Set 5: 60 kg × 9 [Failure]
Set 6: 45 kg × 17 [Failure]
Leg Extensions Legendary
Set 1: 20 kg × 15 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 55 kg × 9 [Failure]
Set 5: 40 kg × 17 [Failure]
Dual Action Leg Press Hoist
Set 1: 50 kg × 10 [Warm-up]
Set 2: 75 kg × 5 [Warm-up]
Set 3: 100 kg × 3 [Warm-up]
Set 4: 125 kg × 9 [Failure]
Set 5: 100 kg × 16 [Failure]
Romanian Deadlift (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 67,5 kg × 10
Set 4: 52,5 kg × 17 [Failure]
Reverse Hyperextensions
Set 1: 12,5 kg × 12
Set 2: 12,5 kg × 12
SUPER SET WITH
Pendulum Squat
Set 1: 12,5 kg × 12
Set 2: 12,5 kg × 12
Lunge (Dumbbell)
Set 1: 10 kg × 30 [Failure]
Vertical Calf Press
Set 1: 0 kg × 25
Set 2: 10 kg × 20
Set 3: 20 kg × 15
Set 4: 30 kg × 12
Seated Calf Raise (Single)
Set 1: 5 kg × 18 [Failure]
Set 2: 5 kg × 18 [Failure]
Set 3: 5 kg × 18 [Failure]
Hanging Leg Raise
Set 1: 12 reps
Set 2: 12 reps
Crunch (Stability Ball)
Set 1: 15 reps
Set 2: 15 reps
Lying Vacuum
Set 1: 0:30
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 20:00
Invalid Link Removed
Had a really great leg workout today. I added some warm up sets as its getting cold up here in the north. So just wanted to be sure my joints and muscles were fully warm before going hard.
Yesterday I came home to a decked table with all of my favourites. Pasta, sandwiches and cookies. So i ate my share I can tell you. I never felt overly full or sick. But my over night recovery always takes a hit when i eat huge amounts of food. I felt great in the morning and while working out. So the low recovery here doesnt really mean anything. Other than my body was working hard during the night to digest all the extra calories.
Normally I wouldnt eat extra two days in a row. But it IS my borthday and there are leftovers... sooo yeah, maybe getting a red one tomorrow as well haha.
Some good news is that my Whoop 4.0 seems to finally be done at the manufacturor. So its supposed to be shipped out before 29th of October. So should be in my hands soon!
sns8778
Board Sponsor
Happy Birthday. I'm jealous of the dessert pics you post sometimes haha.
booneman77
Legend
Happy birthday! It’s funny that it measures your recovery as so low on days with more food (close to bed)… seems like that should actually help recovery in the longer term even if there are more “inner processes” taking place overnight to digest. Do you feel any better or worse?
LeanEngineer
Legend
Nice! Excited to see how it compares and treats you!
Segansational
Well-known member
Happy birthday man! Showing us how to get better with age! Age is just a number!
Actually, this seems to make sense to me. As he eats more close to bed, his body needs to expend energy digesting food overnight which takes away from deeper sleep, rest and recovery. I've actually almost always had a pre-bed shake to get in my cals, particularly while bulking, but I'm re-evaluating that strategy.
TheMrMuscle
Well-known member
Thank you very much. Yeah the food and dessert were exellent!
Yeah it will be very interesting to see if the new optimized sensors plus the nes meaurments gives me a even clearer picture on whats going on.
Thank you very much both of you.
So the RECOVERY score that WHOOP gives is based on HRV (heart rate variability), RHR (resting heart rate) and Respiratory Rate during the night. Then it compares them to readings taken the last 30 days, does its computing and spits out a daily score. When eating a lot right before bed, the body has to digest all the food and this affects all the readings during the night.
What ive found is that i rarely feel like im in the red when this is the cause. Sure if ive eaten a lot i might wake up a bit groggy, but that is rare. So for me these readings are the ones that "go in the bin" so to say. If i on the other hand get a red recovery when i have not eaten extra and have gotten enough sleep. Thats when I react and try to find the cause. When i know its just because i had some food, ive learned that it will not impact my training or energy that day.
TheMrMuscle
Well-known member
Sunday, 24 October 2021 at 10:44
Elliptical Machine
Set 1: 10:00
Converting Pulldown Machine
Set 1: 60 kg × 15 [Warm-up]
Set 2: 90 kg × 10 [Warm-up]
Set 3: 110 kg × 5 [Warm-up]
Set 4: 140 kg × 9 [Failure]
Set 5: 110 kg × 20 [Failure]
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 × 11 [Failure]
Set 5: 45 kg × 20 [Failure]
Seal Row (Single Arm Dumbbell)
Set 1: 10 kg × 10 [Warm-up]
Set 2: 17,5 kg × 5 [Warm-up]
Set 3: 22,5 kg × 12
Set 4: 17,5 kg × 20
Single Arm Dumbbell Press
Set 1: 15 kg × 10 [Warm-up]
Set 2: 20 kg × 5 [Warm-up]
Set 3: 27,5 kg × 9 [Failure]
Set 4: 20 kg × 20 [Failure]
Rope Pullover
Set 1: 17,5 kg × 15
Set 2: 17,5 kg × 15 [Failure]
SUPER SET WITH
Incline Chest Fly (Dumbbell)
Set 1: 15 kg × 14 [Failure]
Set 2: 15 kg × 13 [Failure]
Shrug (Machine)
Set 1: 120 kg × 12 [Failure]
Set 2: 120 kg × 12 [Failure]
SUPER SET WITH
Lateral Raise (Machine)
Set 1: 30 kg × 20 [Failure]
Set 2: 30 kg × 18 [Failure]
Triceps Pushdown (Ez-bar)
Set 1: 15 kg × 15 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 40 kg × 12 [Failure]
Set 4: 30 kg × 20 [Failure]
Incline Curl (Dumbbell)
Set 1: 8 kg × 10 [Warm-up]
Set 2: 12,5 kg × 5 [Warm-up]
Set 3: 15 kg × 12 [Failure]
Set 4: 10 kg × 18 [Failure]
Triceps Extension (Cable)
Set 1: 20 kg × 12 [Failure]
Set 2: 20 kg × 10 [Failure]
SUPER SET WITH
Hammer Curl (Dumbbell)
Set 1: 17,5 kg × 14 [Failure]
Set 2: 17,5 kg × 12 [Failure]
Lying Vacuum
Set 1: 0:30
Set 2: 0:30
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 15:00
Invalid Link Removed
Sunday workouts are always the best, and they dont get worse when you have been eating heavily for 2 days before haha.
Did get a lowish recovery score again, but I did not go as hard as i did with the food as i did on friday.
Sunday i ate normally and today (monday) i woke up with this recovery. So the body is back to normal now.
Invalid Link Removed
Elliptical Machine
Set 1: 10:00
Converting Pulldown Machine
Set 1: 60 kg × 15 [Warm-up]
Set 2: 90 kg × 10 [Warm-up]
Set 3: 110 kg × 5 [Warm-up]
Set 4: 140 kg × 9 [Failure]
Set 5: 110 kg × 20 [Failure]
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 × 11 [Failure]
Set 5: 45 kg × 20 [Failure]
Seal Row (Single Arm Dumbbell)
Set 1: 10 kg × 10 [Warm-up]
Set 2: 17,5 kg × 5 [Warm-up]
Set 3: 22,5 kg × 12
Set 4: 17,5 kg × 20
Single Arm Dumbbell Press
Set 1: 15 kg × 10 [Warm-up]
Set 2: 20 kg × 5 [Warm-up]
Set 3: 27,5 kg × 9 [Failure]
Set 4: 20 kg × 20 [Failure]
Rope Pullover
Set 1: 17,5 kg × 15
Set 2: 17,5 kg × 15 [Failure]
SUPER SET WITH
Incline Chest Fly (Dumbbell)
Set 1: 15 kg × 14 [Failure]
Set 2: 15 kg × 13 [Failure]
Shrug (Machine)
Set 1: 120 kg × 12 [Failure]
Set 2: 120 kg × 12 [Failure]
SUPER SET WITH
Lateral Raise (Machine)
Set 1: 30 kg × 20 [Failure]
Set 2: 30 kg × 18 [Failure]
Triceps Pushdown (Ez-bar)
Set 1: 15 kg × 15 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 40 kg × 12 [Failure]
Set 4: 30 kg × 20 [Failure]
Incline Curl (Dumbbell)
Set 1: 8 kg × 10 [Warm-up]
Set 2: 12,5 kg × 5 [Warm-up]
Set 3: 15 kg × 12 [Failure]
Set 4: 10 kg × 18 [Failure]
Triceps Extension (Cable)
Set 1: 20 kg × 12 [Failure]
Set 2: 20 kg × 10 [Failure]
SUPER SET WITH
Hammer Curl (Dumbbell)
Set 1: 17,5 kg × 14 [Failure]
Set 2: 17,5 kg × 12 [Failure]
Lying Vacuum
Set 1: 0:30
Set 2: 0:30
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 15:00
Invalid Link Removed
Sunday workouts are always the best, and they dont get worse when you have been eating heavily for 2 days before haha.
Did get a lowish recovery score again, but I did not go as hard as i did with the food as i did on friday.
Sunday i ate normally and today (monday) i woke up with this recovery. So the body is back to normal now.
Invalid Link Removed
TheMrMuscle
Well-known member
Weekly Report 18.October - 24.October
Week 3 Optimize-T/M-Test/Epi-Plex
Diet:
(Everything tracked in MyFitnessPal)
Invalid Link Removed
Celebrated my birthday this weekend so the calories were high on two days.
Its not accurate as I didnt measure and weigh everything i put in my face.
But its a decent guesstimation!
Body Composition:
(Weight and body fat measured on a FitBit Aria Scale every morning)
Invalid Link Removed
Some serious weight spikes this week.
I cant remember last when I was this heavy.
If it doesnt calm down I have to do some changes to my diet eventually.
Activity:
(Caloric expenditure measured by my FitBit Blaze that I wear all day and night)
Monday - Rest
Tuesday - Legs, abs
Wednesday - Chest, Shoulders, Triceps
Thursday - Back, Biceps
Friday - Rest
Saturday - Lower body and Core
Sunday - Upper body
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
Week started off great with the recovery. Then I ate all the food and my Whoop didnt like that!
Supplement comments:
I continute to feel great on this stack.
Strength is slowly increasing on each workout and apparently so is my weight now.
I am able to push myself harder in the gym because of that "gym aggression" feeling im getting.
Im glad I still got 2 tubs left of everything! This is feeling great.
Week 3 Optimize-T/M-Test/Epi-Plex
Diet:
(Everything tracked in MyFitnessPal)
Invalid Link Removed
Celebrated my birthday this weekend so the calories were high on two days.
Its not accurate as I didnt measure and weigh everything i put in my face.
But its a decent guesstimation!
Body Composition:
(Weight and body fat measured on a FitBit Aria Scale every morning)
Invalid Link Removed
Some serious weight spikes this week.
I cant remember last when I was this heavy.
If it doesnt calm down I have to do some changes to my diet eventually.
Activity:
(Caloric expenditure measured by my FitBit Blaze that I wear all day and night)
Monday - Rest
Tuesday - Legs, abs
Wednesday - Chest, Shoulders, Triceps
Thursday - Back, Biceps
Friday - Rest
Saturday - Lower body and Core
Sunday - Upper body
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
Week started off great with the recovery. Then I ate all the food and my Whoop didnt like that!
Supplement comments:
I continute to feel great on this stack.
Strength is slowly increasing on each workout and apparently so is my weight now.
I am able to push myself harder in the gym because of that "gym aggression" feeling im getting.
Im glad I still got 2 tubs left of everything! This is feeling great.
Attachments
LeanEngineer
Legend
Stocked up for sure! Excited to see your comments toward the end of the run!
TheMrMuscle
Well-known member
Tuesday, 26 October 2021 at 07:20
Elliptical Machine
Set 1: 10:00
Single Lying Leg Curl Legendary
Set 1: 5 kg × 15 [Warm-up]
Set 2: 15 kg × 10 [Warm-up]
Set 3: 25 kg × 5 [Warm-up]
Set 4: 35 kg × 10 [Failure]
Set 5: 23 kg × 19 [Failure]
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 × 1 [Warm-up]
Set 5: 77,5 kg × 10 [Failure]
Set 6: 57,5 kg × 17 [Failure]
Leg Press (Narrow Stance)
Set 1: 90 kg × 10 [Warm-up]
Set 2: 130 kg × 5 [Warm-up]
Set 3: 150 kg × 9 [Failure]
Set 4: 130 kg × 17 [Failure]
Bulgarian Split Squat (Smith)
Set 1: 20 kg × 5 [Warm-up]
Set 2: 40 kg × 10 [Failure]
Set 3: 25 kg × 20 [Failure]
Leg Extensions (Gymleco)
Set 1: 80 kg × 15 [Drop Set]
Set 2: 60 kg × 8 [Drop Set]
Set 3: 50 kg × 7 [Drop Set]
Set 4: 40 kg × 6 [Drop Set]
Set 5: 30 kg × 6 [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: 15 kg × 14
Set 2: 15 kg × 14
Set 3: 15 kg × 14
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
Invalid Link Removed
Ok so thats 2 days in a row with 91% recovery score and the highest HRV ive seen in a very very long time. Very interesting!
Workout went great again. I didint feel any pain in my achilles while doing any exercises and i could continue to push some more reps and weights. It feels good (and painfull) to be able to push my leg workouts a bit again. But i am being careful, i do want my injury to disappear for ever. Its more important than to lift heavier weights.
Elliptical Machine
Set 1: 10:00
Single Lying Leg Curl Legendary
Set 1: 5 kg × 15 [Warm-up]
Set 2: 15 kg × 10 [Warm-up]
Set 3: 25 kg × 5 [Warm-up]
Set 4: 35 kg × 10 [Failure]
Set 5: 23 kg × 19 [Failure]
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 × 1 [Warm-up]
Set 5: 77,5 kg × 10 [Failure]
Set 6: 57,5 kg × 17 [Failure]
Leg Press (Narrow Stance)
Set 1: 90 kg × 10 [Warm-up]
Set 2: 130 kg × 5 [Warm-up]
Set 3: 150 kg × 9 [Failure]
Set 4: 130 kg × 17 [Failure]
Bulgarian Split Squat (Smith)
Set 1: 20 kg × 5 [Warm-up]
Set 2: 40 kg × 10 [Failure]
Set 3: 25 kg × 20 [Failure]
Leg Extensions (Gymleco)
Set 1: 80 kg × 15 [Drop Set]
Set 2: 60 kg × 8 [Drop Set]
Set 3: 50 kg × 7 [Drop Set]
Set 4: 40 kg × 6 [Drop Set]
Set 5: 30 kg × 6 [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: 15 kg × 14
Set 2: 15 kg × 14
Set 3: 15 kg × 14
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
Invalid Link Removed
Ok so thats 2 days in a row with 91% recovery score and the highest HRV ive seen in a very very long time. Very interesting!
Workout went great again. I didint feel any pain in my achilles while doing any exercises and i could continue to push some more reps and weights. It feels good (and painfull) to be able to push my leg workouts a bit again. But i am being careful, i do want my injury to disappear for ever. Its more important than to lift heavier weights.
LeanEngineer
Legend
TheMrMuscle
Well-known member
Wednesday, 27 October 2021 at 07:13
Elliptical Machine
Set 1: 10:00
Incline Bench Press (Dumbbell)
Set 1: 15 kg × 15 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 25 kg × 5 [Warm-up]
Set 4: 30 kg × 10 [Failure]
Set 5: 25 kg × 15 [Failure]
Flat ISO Lateral Hammer Press
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 52,5 kg × 10 [Failure]
Set 4: 37,5 kg × 17 [Failure]
Pullover (Dumbbell)
Set 1: 17,5 kg × 10 [Warm-up]
Set 2: 27,5 kg × 12 [Failure]
Set 3: 27,5 kg × 10 [Failure]
SUPER SET WITH
Push Up
Set 1: 10 reps [Failure]
Set 2: 7 reps [Failure]
Seated Overhead Press (Dumbbell)
Set 1: 12,5 kg × 10 [Warm-up]
Set 2: 17,5 kg × 5 [Warm-up]
Set 3: 22,5 kg × 10 [Failure]
Set 4: 15 kg × 20 [Failure]
Lateral Raise (Dumbbell)
Set 1: 8 kg × 20 [Failure]
Set 2: 8 kg × 18 [Failure]
Set 3: 8 kg × 17 [Failure]
Rope Pushdown
Set 1: 7,5 kg × 15 [Warm-up]
Set 2: 12,5 kg × 10 [Warm-up]
Set 3: 17,5 kg × 5 [Warm-up]
Set 4: 22,5 kg × 9 [Failure]
Set 5: 17,5 kg × 15 [Failure]
Overhead Extension
Set 1: 30 kg × 13 [Failure]
Set 2: 30 kg × 12 [Failure]
SUPER SET WITH
Bench Dip
Set 1: 10 reps [Failure]
Set 2: 9 reps [Failure]
Vacuum Bridge
Set 1: 0:30
Set 2: 0:30
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 15:00
Invalid Link Removed
Another solid workout in the books. Im getting a solid pump and feeling great when training. Unfortunately the incline press has stalled for 3 weeks now, so im going to have to change up the exercises. Its too bad because im getting great muscle contact with it.
Recovery still in the green, sleep slipped so ill try to get to bed a bit earlier tonight.
Elliptical Machine
Set 1: 10:00
Incline Bench Press (Dumbbell)
Set 1: 15 kg × 15 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 25 kg × 5 [Warm-up]
Set 4: 30 kg × 10 [Failure]
Set 5: 25 kg × 15 [Failure]
Flat ISO Lateral Hammer Press
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 52,5 kg × 10 [Failure]
Set 4: 37,5 kg × 17 [Failure]
Pullover (Dumbbell)
Set 1: 17,5 kg × 10 [Warm-up]
Set 2: 27,5 kg × 12 [Failure]
Set 3: 27,5 kg × 10 [Failure]
SUPER SET WITH
Push Up
Set 1: 10 reps [Failure]
Set 2: 7 reps [Failure]
Seated Overhead Press (Dumbbell)
Set 1: 12,5 kg × 10 [Warm-up]
Set 2: 17,5 kg × 5 [Warm-up]
Set 3: 22,5 kg × 10 [Failure]
Set 4: 15 kg × 20 [Failure]
Lateral Raise (Dumbbell)
Set 1: 8 kg × 20 [Failure]
Set 2: 8 kg × 18 [Failure]
Set 3: 8 kg × 17 [Failure]
Rope Pushdown
Set 1: 7,5 kg × 15 [Warm-up]
Set 2: 12,5 kg × 10 [Warm-up]
Set 3: 17,5 kg × 5 [Warm-up]
Set 4: 22,5 kg × 9 [Failure]
Set 5: 17,5 kg × 15 [Failure]
Overhead Extension
Set 1: 30 kg × 13 [Failure]
Set 2: 30 kg × 12 [Failure]
SUPER SET WITH
Bench Dip
Set 1: 10 reps [Failure]
Set 2: 9 reps [Failure]
Vacuum Bridge
Set 1: 0:30
Set 2: 0:30
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 15:00
Invalid Link Removed
Another solid workout in the books. Im getting a solid pump and feeling great when training. Unfortunately the incline press has stalled for 3 weeks now, so im going to have to change up the exercises. Its too bad because im getting great muscle contact with it.
Recovery still in the green, sleep slipped so ill try to get to bed a bit earlier tonight.
booneman77
Legend
Maybe just switch to a barbell for a bit? You can always use more weight (total) and maybe bust through… what type of swap do you normally do?
TheMrMuscle
Well-known member
I tend to stick to dumbbells and machines as i like the longer ROM but also barbells have a tendency to mess my shoulders up.
Maybe I will add some pre-exhaustion to the mix. I will have a think on it!
LeanEngineer
Legend
I do a combination of both DB and Barbell. I agree DB has more ROM but with that ROM could come more risk for injury. Regardless I'm a DB fan as well
TheMrMuscle
Well-known member
Thursday, 28 October 2021 at 07:14
Elliptical Machine
Set 1: 10:00
Reverse 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: 92 kg × 10 [Failure]
Set 5: 70 kg × 19 [Failure]
Incline Row (Dumbbell)
Set 1: 15 kg × 10 [Warm-up]
Set 2: 20 kg × 5 [Warm-up]
Set 3: 25 kg × 9 [Failure]
Set 4: 17,5 kg × 18 [Failure]
Seated Row (Prime Neutral)
Set 1: 50 kg × 10 [Warm-up]
Set 2: 80 kg × 10 [Failure]
Set 3: 60 kg × 20 [Failure]
Lat Pulldown (Behind The Neck)
Set 1: 50 kg × 10 [Warm-up]
Set 2: 75 kg × 11 [Failure]
Set 3: 55 kg × 20 [Failure]
Rack Pull (Barbell)
Set 1: 60 kg × 10 [Warm-up]
Set 2: 80 kg × 5 [Warm-up]
Set 3: 100 kg × 6 [Failure]
Set 4: 100 kg × 6 [Failure]
Seated Dumbbell Shrug
Set 1: 32,5 kg × 10
Set 2: 32,5 kg × 10
SUPER SET WITH
Seated Bent Over Reverse Flyes
Set 1: 8 kg × 18 [Failure]
Set 2: 8 kg × 16 [Failure]
Close-grip Preacher Ez-bar Curls
Set 1: 0 kg × 10 [Warm-up]
Set 2: 10 kg × 5 [Warm-up]
Set 3: 17,5 kg × 5 [Warm-up]
Set 4: 22,5 kg × 9 [Failure]
Set 5: 15 kg × 20 [Failure]
Seated Alt Dumbbell Curls
Set 1: 17,5 kg × 12 [Failure]
Set 2: 17,5 kg × 10 [Failure]
SUPER SET WITH
Reverse Curl (Ez-bar)
Set 1: 25 kg × 10 [Failure]
Set 2: 25 kg × 10 [Failure]
Vacuum Bridge
Set 1: 0:30
Set 2: 0:30
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 15:00
Invalid Link Removed
Man the muscle contact i have on these workouts are beyond anything. Im really working on the contractions when it comes to back training. I have a wide back, but not deep. Mainly because ive been great at going full ROM but not as great at really squeezing the contractions. Doing that is making a world of difference.
Recovery dropped into the yellow today. Should be up to green again tomorrow as its a rest day and I get more sleep again.
Elliptical Machine
Set 1: 10:00
Reverse 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: 92 kg × 10 [Failure]
Set 5: 70 kg × 19 [Failure]
Incline Row (Dumbbell)
Set 1: 15 kg × 10 [Warm-up]
Set 2: 20 kg × 5 [Warm-up]
Set 3: 25 kg × 9 [Failure]
Set 4: 17,5 kg × 18 [Failure]
Seated Row (Prime Neutral)
Set 1: 50 kg × 10 [Warm-up]
Set 2: 80 kg × 10 [Failure]
Set 3: 60 kg × 20 [Failure]
Lat Pulldown (Behind The Neck)
Set 1: 50 kg × 10 [Warm-up]
Set 2: 75 kg × 11 [Failure]
Set 3: 55 kg × 20 [Failure]
Rack Pull (Barbell)
Set 1: 60 kg × 10 [Warm-up]
Set 2: 80 kg × 5 [Warm-up]
Set 3: 100 kg × 6 [Failure]
Set 4: 100 kg × 6 [Failure]
Seated Dumbbell Shrug
Set 1: 32,5 kg × 10
Set 2: 32,5 kg × 10
SUPER SET WITH
Seated Bent Over Reverse Flyes
Set 1: 8 kg × 18 [Failure]
Set 2: 8 kg × 16 [Failure]
Close-grip Preacher Ez-bar Curls
Set 1: 0 kg × 10 [Warm-up]
Set 2: 10 kg × 5 [Warm-up]
Set 3: 17,5 kg × 5 [Warm-up]
Set 4: 22,5 kg × 9 [Failure]
Set 5: 15 kg × 20 [Failure]
Seated Alt Dumbbell Curls
Set 1: 17,5 kg × 12 [Failure]
Set 2: 17,5 kg × 10 [Failure]
SUPER SET WITH
Reverse Curl (Ez-bar)
Set 1: 25 kg × 10 [Failure]
Set 2: 25 kg × 10 [Failure]
Vacuum Bridge
Set 1: 0:30
Set 2: 0:30
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 15:00
Invalid Link Removed
Man the muscle contact i have on these workouts are beyond anything. Im really working on the contractions when it comes to back training. I have a wide back, but not deep. Mainly because ive been great at going full ROM but not as great at really squeezing the contractions. Doing that is making a world of difference.
Recovery dropped into the yellow today. Should be up to green again tomorrow as its a rest day and I get more sleep again.
TheMrMuscle
Well-known member
Saturday, 30 October 2021 at 08:16
Elliptical Machine
Set 1: 10:00
Nordic Gym Seated Leg Curl
Set 1: 20 kg × 20 [Warm-up]
Set 2: 30 kg × 15 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 50 kg × 5 [Warm-up]
Set 5: 60 kg × 10 [Failure]
Set 6: 45 kg × 19 [Failure]
Leg Extensions Legendary
Set 1: 20 kg × 15 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 55 kg × 10 [Failure]
Set 5: 40 kg × 18 [Failure]
Dual Action Leg Press Hoist
Set 1: 50 kg × 10 [Warm-up]
Set 2: 75 kg × 5 [Warm-up]
Set 3: 100 kg × 3 [Warm-up]
Set 4: 125 kg × 10 [Failure]
Set 5: 100 kg × 17 [Failure]
Romanian Deadlift (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 67,5 kg × 12
Set 4: 52,5 kg × 18 [Failure]
Reverse Hyperextensions
Set 1: 15 kg × 10
Set 2: 15 kg × 10
SUPER SET WITH
Vertical Leg Press
Set 1: 30 kg × 12
Set 2: 30 kg × 12
Lunge (Dumbbell)
Set 1: 10 kg × 35 [Failure]
Vertical Calf Press
Set 1: 0 kg × 25
Set 2: 10 kg × 20
Set 3: 20 kg × 15
Set 4: 30 kg × 12
Seated Calf Raise (Single)
Set 1: 0 kg × 20 [Failure]
Set 2: 0 kg × 20 [Failure]
Set 3: 0 kg × 20 [Failure]
Hanging Leg Raise
Set 1: 12 reps
Set 2: 12 reps
Crunch (Stability Ball)
Set 1: 15 reps
Set 2: 15 reps
Lying Vacuum
Set 1: 0:30
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 20:00
Invalid Link Removed
Great and pain free leg workout again! Always awesome when it feels this good.
So our youngest pup has had loose stool for two night now, so my recovery is not the best. Its hard to get restfull sleep when you gotta be on the ball each time he jumps off the bed and starts pooping on the floor haha.
Elliptical Machine
Set 1: 10:00
Nordic Gym Seated Leg Curl
Set 1: 20 kg × 20 [Warm-up]
Set 2: 30 kg × 15 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 50 kg × 5 [Warm-up]
Set 5: 60 kg × 10 [Failure]
Set 6: 45 kg × 19 [Failure]
Leg Extensions Legendary
Set 1: 20 kg × 15 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 55 kg × 10 [Failure]
Set 5: 40 kg × 18 [Failure]
Dual Action Leg Press Hoist
Set 1: 50 kg × 10 [Warm-up]
Set 2: 75 kg × 5 [Warm-up]
Set 3: 100 kg × 3 [Warm-up]
Set 4: 125 kg × 10 [Failure]
Set 5: 100 kg × 17 [Failure]
Romanian Deadlift (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 67,5 kg × 12
Set 4: 52,5 kg × 18 [Failure]
Reverse Hyperextensions
Set 1: 15 kg × 10
Set 2: 15 kg × 10
SUPER SET WITH
Vertical Leg Press
Set 1: 30 kg × 12
Set 2: 30 kg × 12
Lunge (Dumbbell)
Set 1: 10 kg × 35 [Failure]
Vertical Calf Press
Set 1: 0 kg × 25
Set 2: 10 kg × 20
Set 3: 20 kg × 15
Set 4: 30 kg × 12
Seated Calf Raise (Single)
Set 1: 0 kg × 20 [Failure]
Set 2: 0 kg × 20 [Failure]
Set 3: 0 kg × 20 [Failure]
Hanging Leg Raise
Set 1: 12 reps
Set 2: 12 reps
Crunch (Stability Ball)
Set 1: 15 reps
Set 2: 15 reps
Lying Vacuum
Set 1: 0:30
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 20:00
Invalid Link Removed
Great and pain free leg workout again! Always awesome when it feels this good.
So our youngest pup has had loose stool for two night now, so my recovery is not the best. Its hard to get restfull sleep when you gotta be on the ball each time he jumps off the bed and starts pooping on the floor haha.
LeanEngineer
Legend
Then you can't fall back asleep because the smell to right?
My dog has gone through a few of those and when she hits the door to go outside you better be ready or else 
TheMrMuscle
Well-known member
Haha well i always cleaned up before getting back to bed. No poop smell in my house!Then you can't fall back asleep because the smell to right?
TheMrMuscle
Well-known member
Sunday, 31 October 2021 at 09:11
Elliptical Machine
Set 1: 10:00
Converting Pulldown Machine
Set 1: 60 kg × 15 [Warm-up]
Set 2: 80 kg × 10 [Warm-up]
Set 3: 100 kg × 5 [Warm-up]
Set 4: 120 kg × 3 [Warm-up]
Set 5: 140 kg × 10 [Failure]
Set 6: 120 kg × 14 [Failure]
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 × 8 [Failure]
Set 5: 47,5 kg × 16 [Failure]
Seal Row (Single Arm Dumbbell)
Set 1: 15 kg × 10 [Warm-up]
Set 2: 20 kg × 5 [Warm-up]
Set 3: 25 kg × 12 [Failure]
Set 4: 20 kg × 18 [Failure]
Single Arm Dumbbell Press
Set 1: 15 kg × 10 [Warm-up]
Set 2: 20 kg × 5 [Warm-up]
Set 3: 27,5 kg × 11 [Failure]
Set 4: 22,5 kg × 16 [Failure]
Chest Supported Row
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 12 [Failure]
Set 3: 40 kg × 10 [Failure]
SUPER SET WITH
Incline Fly Gymleco
Set 1: 5 kg × 10 [Warm-up]
Set 2: 10 kg × 12 [Failure]
Set 3: 10 kg × 10 [Failure]
Shrug (Machine)
Set 1: 125 kg × 10 [Failure]
Set 2: 125 kg × 10 [Failure]
SUPER SET WITH
Lateral Raise (Machine)
Set 1: 30 kg × 20 [Failure]
Set 2: 30 kg × 18 [Failure]
Triceps Pushdown (Ez-bar)
Set 1: 15 kg × 15 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 42,5 kg × 8 [Failure]
Set 4: 32,5 kg × 16 [Failure]
Incline Curl (Dumbbell)
Set 1: 10 kg × 10 [Warm-up]
Set 2: 15 kg × 5 [Warm-up]
Set 3: 17,5 kg × 8 [Failure]
Set 4: 10 kg × 18 [Failure]
Triceps Extension (Cable)
Set 1: 20 kg × 12 [Failure]
Set 2: 20 kg × 10 [Failure]
SUPER SET WITH
Hammer Curl (Dumbbell)
Set 1: 20 kg × 12 [Failure]
Set 2: 20 kg × 10 [Failure]
Lying Vacuum
Set 1: 0:30
Set 2: 0:30
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 15:00
Invalid Link Removed
Awesome sunday workout! I had a couple of donuts on saturday and they absolutely fueled me well.
Recovery was still in the yellow even though i got an extra hour sleep due to daylight saving time. Still felt great though!
Elliptical Machine
Set 1: 10:00
Converting Pulldown Machine
Set 1: 60 kg × 15 [Warm-up]
Set 2: 80 kg × 10 [Warm-up]
Set 3: 100 kg × 5 [Warm-up]
Set 4: 120 kg × 3 [Warm-up]
Set 5: 140 kg × 10 [Failure]
Set 6: 120 kg × 14 [Failure]
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 × 8 [Failure]
Set 5: 47,5 kg × 16 [Failure]
Seal Row (Single Arm Dumbbell)
Set 1: 15 kg × 10 [Warm-up]
Set 2: 20 kg × 5 [Warm-up]
Set 3: 25 kg × 12 [Failure]
Set 4: 20 kg × 18 [Failure]
Single Arm Dumbbell Press
Set 1: 15 kg × 10 [Warm-up]
Set 2: 20 kg × 5 [Warm-up]
Set 3: 27,5 kg × 11 [Failure]
Set 4: 22,5 kg × 16 [Failure]
Chest Supported Row
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 12 [Failure]
Set 3: 40 kg × 10 [Failure]
SUPER SET WITH
Incline Fly Gymleco
Set 1: 5 kg × 10 [Warm-up]
Set 2: 10 kg × 12 [Failure]
Set 3: 10 kg × 10 [Failure]
Shrug (Machine)
Set 1: 125 kg × 10 [Failure]
Set 2: 125 kg × 10 [Failure]
SUPER SET WITH
Lateral Raise (Machine)
Set 1: 30 kg × 20 [Failure]
Set 2: 30 kg × 18 [Failure]
Triceps Pushdown (Ez-bar)
Set 1: 15 kg × 15 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 42,5 kg × 8 [Failure]
Set 4: 32,5 kg × 16 [Failure]
Incline Curl (Dumbbell)
Set 1: 10 kg × 10 [Warm-up]
Set 2: 15 kg × 5 [Warm-up]
Set 3: 17,5 kg × 8 [Failure]
Set 4: 10 kg × 18 [Failure]
Triceps Extension (Cable)
Set 1: 20 kg × 12 [Failure]
Set 2: 20 kg × 10 [Failure]
SUPER SET WITH
Hammer Curl (Dumbbell)
Set 1: 20 kg × 12 [Failure]
Set 2: 20 kg × 10 [Failure]
Lying Vacuum
Set 1: 0:30
Set 2: 0:30
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 15:00
Invalid Link Removed
Awesome sunday workout! I had a couple of donuts on saturday and they absolutely fueled me well.
Recovery was still in the yellow even though i got an extra hour sleep due to daylight saving time. Still felt great though!
TheMrMuscle
Well-known member
Weekly Report 25.October - 31.October
Week 4 Optimize-T/M-Test/Epi-Plex
Diet:
(Everything tracked in MyFitnessPal)
Invalid Link Removed
So not that exciting when it comes to food this week.
But on Saturday I had 3 donuts on top of my refular food.
On Sunday my fiance baked cookies and i had 4 of them. But I also adapted my diet do that the calories didnt get to high.
Body Composition:
(Weight and body fat measured on a FitBit Aria Scale every morning)
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Weight is stabilizing at a higher point then I was enticipating considering my calories.
So either the supplement stack is doing it, or my tracking of foods outside the diet is off.
Activity:
(Caloric expenditure measured by my FitBit Blaze that I wear all day and night)
Monday - Rest
Tuesday - Legs, abs
Wednesday - Chest, Shoulders, Triceps
Thursday - Back, Biceps
Friday - Rest
Saturday - Lower body and Core
Sunday - Upper body
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
Good to see that even with puppy troubles my recovery was high.
Supplement comments:
Im noticing that my strength keep progressing on lift where i previously had stalled.
Also that my weight is up, which based on my calories shouldnt be happening.
Excited to see where this goes.
Week 4 Optimize-T/M-Test/Epi-Plex
Diet:
(Everything tracked in MyFitnessPal)
Invalid Link Removed
So not that exciting when it comes to food this week.
But on Saturday I had 3 donuts on top of my refular food.
On Sunday my fiance baked cookies and i had 4 of them. But I also adapted my diet do that the calories didnt get to high.
Body Composition:
(Weight and body fat measured on a FitBit Aria Scale every morning)
Invalid Link Removed
Weight is stabilizing at a higher point then I was enticipating considering my calories.
So either the supplement stack is doing it, or my tracking of foods outside the diet is off.
Activity:
(Caloric expenditure measured by my FitBit Blaze that I wear all day and night)
Monday - Rest
Tuesday - Legs, abs
Wednesday - Chest, Shoulders, Triceps
Thursday - Back, Biceps
Friday - Rest
Saturday - Lower body and Core
Sunday - Upper body
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
Good to see that even with puppy troubles my recovery was high.
Supplement comments:
Im noticing that my strength keep progressing on lift where i previously had stalled.
Also that my weight is up, which based on my calories shouldnt be happening.
Excited to see where this goes.
LeanEngineer
Legend
It's always interesting when you're expecting your body to do one thing but it does another!
TheMrMuscle
Well-known member
Yeah, especially when you feel that you have a solid grip on diet, sleep and training!
TheMrMuscle
Well-known member
Tuesday, 2 November 2021 at 07:17
Elliptical Machine
Set 1: 10:00
Single Lying Leg Curl Legendary
Set 1: 5 kg × 15 [Warm-up]
Set 2: 15 kg × 10 [Warm-up]
Set 3: 25 kg × 5 [Warm-up]
Set 4: 35 kg × 11 [Failure]
Set 5: 25 kg × 19 [Failure]
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 × 1 [Warm-up]
Set 5: 77,5 kg × 11 [Failure]
Set 6: 57,5 kg × 20 [Failure]
Leg Press (Narrow Stance)
Set 1: 90 kg × 10 [Warm-up]
Set 2: 130 kg × 5 [Warm-up]
Set 3: 150 kg × 12 [Failure]
Set 4: 130 kg × 20 [Failure]
Bulgarian Split Squat (Smith)
Set 1: 20 kg × 5 [Warm-up]
Set 2: 40 kg × 12 [Failure]
Set 3: 27,5 kg × 16 [Failure]
Leg Extensions (Gymleco)
Set 1: 80 kg × 15 [Drop Set]
Set 2: 60 kg × 10 [Drop Set]
Set 3: 40 kg × 10 [Drop Set]
Set 4: 20 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: 15 kg × 15
Set 2: 15 kg × 15
Set 3: 15 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
Invalid Link Removed
Its probably getting boring to read, but my workouts keep feeling great.
Today i felt NO pain in my achilles, its still tender to the touch. But no pain when doing the exercises.
But im still being super carefull on all movments. No bouncing or letting go of tension. Smooth and clean as always.
Recovery is staying in the yellow even after a rest day monday. Dont really know why as i felt great!
Elliptical Machine
Set 1: 10:00
Single Lying Leg Curl Legendary
Set 1: 5 kg × 15 [Warm-up]
Set 2: 15 kg × 10 [Warm-up]
Set 3: 25 kg × 5 [Warm-up]
Set 4: 35 kg × 11 [Failure]
Set 5: 25 kg × 19 [Failure]
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 × 1 [Warm-up]
Set 5: 77,5 kg × 11 [Failure]
Set 6: 57,5 kg × 20 [Failure]
Leg Press (Narrow Stance)
Set 1: 90 kg × 10 [Warm-up]
Set 2: 130 kg × 5 [Warm-up]
Set 3: 150 kg × 12 [Failure]
Set 4: 130 kg × 20 [Failure]
Bulgarian Split Squat (Smith)
Set 1: 20 kg × 5 [Warm-up]
Set 2: 40 kg × 12 [Failure]
Set 3: 27,5 kg × 16 [Failure]
Leg Extensions (Gymleco)
Set 1: 80 kg × 15 [Drop Set]
Set 2: 60 kg × 10 [Drop Set]
Set 3: 40 kg × 10 [Drop Set]
Set 4: 20 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: 15 kg × 15
Set 2: 15 kg × 15
Set 3: 15 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
Invalid Link Removed
Its probably getting boring to read, but my workouts keep feeling great.
Today i felt NO pain in my achilles, its still tender to the touch. But no pain when doing the exercises.
But im still being super carefull on all movments. No bouncing or letting go of tension. Smooth and clean as always.
Recovery is staying in the yellow even after a rest day monday. Dont really know why as i felt great!
TheMrMuscle
Well-known member
Monthly Report October 2021
Invalid Link Removed
Sleep is staying fairly the same.
A rough patch with the puppy resultet in some poor sleep nights.
Invalid Link Removed
So a pattern is emerging here.
Mondays and Fridays are rest days so the strain is lower there as expected.
Weekends gives good strain while working out, but as I am not working as much then. My daily strain is lower.
Invalid Link Removed
Only 2 days in the red this month and they both came after me eating extra food the day before.
The first is the day after my daughters birthday celebration and the other is the day after my birthday celebration haha.
Whoop really doesnt like it when i eat untill im full for a change.
Invalid Link Removed
Glad to see the sleep performance is good still.
Invalid Link Removed
Whoop has added a new way of viewing behaviour and its impact on recovery.
Melatonin is what ive logged my GABA as. I tried taking up 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.
Probiotic is actually Optimize-T! As you cant make your own journal entries, i chose to use this one for seeing how Optimize-T affected me. So far it seems to be a very solid + to recovery!
Blue Light Blocking Glasses seems to be the real deal!
Invalid Link Removed
Holy crap, double positive progress here for like the first time ever!
Invalid Link Removed
Well... these are some insane readings right here.
Of course, these scales do NOT represent 100% truth, but something has been going on thats for sure!
So if its actual muscle gain or increased glycogen storages or water retention. I am heavier and apparently leaner.
Looking in the mirror ive not put on much fluff, so im hoping for muscle
I am not really eating enough calories that i should be gaining this much weight. So its very interesting to see the results.
Plans for November
November is month 2 of my stack and so far it has been very good to me so very much looking forward to continuing.
Invalid Link Removed
Sleep is staying fairly the same.
A rough patch with the puppy resultet in some poor sleep nights.
Invalid Link Removed
So a pattern is emerging here.
Mondays and Fridays are rest days so the strain is lower there as expected.
Weekends gives good strain while working out, but as I am not working as much then. My daily strain is lower.
Invalid Link Removed
Only 2 days in the red this month and they both came after me eating extra food the day before.
The first is the day after my daughters birthday celebration and the other is the day after my birthday celebration haha.
Whoop really doesnt like it when i eat untill im full for a change.
Invalid Link Removed
Glad to see the sleep performance is good still.
Invalid Link Removed
Whoop has added a new way of viewing behaviour and its impact on recovery.
Melatonin is what ive logged my GABA as. I tried taking up 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.
Probiotic is actually Optimize-T! As you cant make your own journal entries, i chose to use this one for seeing how Optimize-T affected me. So far it seems to be a very solid + to recovery!
Blue Light Blocking Glasses seems to be the real deal!
Invalid Link Removed
Holy crap, double positive progress here for like the first time ever!
Invalid Link Removed
Well... these are some insane readings right here.
Of course, these scales do NOT represent 100% truth, but something has been going on thats for sure!
So if its actual muscle gain or increased glycogen storages or water retention. I am heavier and apparently leaner.
Looking in the mirror ive not put on much fluff, so im hoping for muscle
I am not really eating enough calories that i should be gaining this much weight. So its very interesting to see the results.
Plans for November
November is month 2 of my stack and so far it has been very good to me so very much looking forward to continuing.
Attachments
LeanEngineer
Legend
TheMrMuscle
Well-known member
Wednesday, 3 November 2021 at 07:16
Elliptical Machine
Set 1: 10:00
Incline Bench Press (Barbell)
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
Set 5: 45 kg × 20 [Failure]
Flat ISO Lateral Hammer Press
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 52,5 kg × 12 [Failure]
Set 4: 37,5 kg × 18 [Failure]
Pullover (Dumbbell)
Set 1: 20 kg × 5 [Warm-up]
Set 2: 27,5 kg × 12 [Failure]
Set 3: 27,5 kg × 12 [Failure]
SUPER SET WITH
Push Up
Set 1: 10 reps [Failure]
Set 2: 8 reps [Failure]
Seated Overhead Press (Dumbbell)
Set 1: 12,5 kg × 10 [Warm-up]
Set 2: 17,5 kg × 5 [Warm-up]
Set 3: 22,5 kg × 11 [Failure]
Set 4: 17,5 kg × 15 [Failure]
Lateral Raise (Dumbbell)
Set 1: 8 kg × 20 [Failure]
Set 2: 8 kg × 18 [Failure]
Set 3: 8 kg × 17 [Failure]
Rope Pushdown
Set 1: 7,5 kg × 15 [Warm-up]
Set 2: 12,5 kg × 10 [Warm-up]
Set 3: 17,5 kg × 5 [Warm-up]
Set 4: 22,5 kg × 10 [Failure]
Set 5: 17,5 kg × 16 [Failure]
Overhead Extension
Set 1: 32,5 kg × 11 [Failure]
Set 2: 32,5 kg × 10 [Failure]
SUPER SET WITH
Bench Dip
Set 1: 11 reps [Failure]
Set 2: 10 reps [Failure]
Vacuum Bridge
Set 1: 0:30
Set 2: 0:30
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 15:00
Invalid Link Removed
So tried out incline bench press today. Unfortunately my left shoulder just doesnt like it. It feels like its the rotator cuff, so that one is out. Im not risking it. So back to the drawing board for the next workout,
Seems im trapped in the fiftys when it comes to recovery this week!
Elliptical Machine
Set 1: 10:00
Incline Bench Press (Barbell)
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
Set 5: 45 kg × 20 [Failure]
Flat ISO Lateral Hammer Press
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 52,5 kg × 12 [Failure]
Set 4: 37,5 kg × 18 [Failure]
Pullover (Dumbbell)
Set 1: 20 kg × 5 [Warm-up]
Set 2: 27,5 kg × 12 [Failure]
Set 3: 27,5 kg × 12 [Failure]
SUPER SET WITH
Push Up
Set 1: 10 reps [Failure]
Set 2: 8 reps [Failure]
Seated Overhead Press (Dumbbell)
Set 1: 12,5 kg × 10 [Warm-up]
Set 2: 17,5 kg × 5 [Warm-up]
Set 3: 22,5 kg × 11 [Failure]
Set 4: 17,5 kg × 15 [Failure]
Lateral Raise (Dumbbell)
Set 1: 8 kg × 20 [Failure]
Set 2: 8 kg × 18 [Failure]
Set 3: 8 kg × 17 [Failure]
Rope Pushdown
Set 1: 7,5 kg × 15 [Warm-up]
Set 2: 12,5 kg × 10 [Warm-up]
Set 3: 17,5 kg × 5 [Warm-up]
Set 4: 22,5 kg × 10 [Failure]
Set 5: 17,5 kg × 16 [Failure]
Overhead Extension
Set 1: 32,5 kg × 11 [Failure]
Set 2: 32,5 kg × 10 [Failure]
SUPER SET WITH
Bench Dip
Set 1: 11 reps [Failure]
Set 2: 10 reps [Failure]
Vacuum Bridge
Set 1: 0:30
Set 2: 0:30
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 15:00
Invalid Link Removed
So tried out incline bench press today. Unfortunately my left shoulder just doesnt like it. It feels like its the rotator cuff, so that one is out. Im not risking it. So back to the drawing board for the next workout,
Seems im trapped in the fiftys when it comes to recovery this week!
LeanEngineer
Legend
TheMrMuscle
Well-known member
Thursday, 4 November 2021 at 07:14
Elliptical Machine
Set 1: 10:00
Reverse 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: 92 kg × 12 [Failure]
Set 5: 72 kg × 17 [Failure]
Incline Row (Dumbbell)
Set 1: 15 kg × 10 [Warm-up]
Set 2: 20 kg × 5 [Warm-up]
Set 3: 25 kg × 10 [Failure]
Set 4: 17,5 kg × 20 [Failure]
Seated Row (Prime Neutral)
Set 1: 50 kg × 10 [Warm-up]
Set 2: 80 kg × 11 [Failure]
Set 3: 65 kg × 17 [Failure]
Lat Pulldown (Behind The Neck)
Set 1: 50 kg × 10 [Warm-up]
Set 2: 75 kg × 12 [Failure]
Set 3: 55 kg × 21 [Failure]
Seated Dumbbell Shrug
Set 1: 32,5 kg × 12
Set 2: 32,5 kg × 12
SUPER SET WITH
Seated Bent Over Reverse Flyes
Set 1: 8 kg × 20 [Failure]
Set 2: 8 kg × 16 [Failure]
Preacher Curl (Machine)
Set 1: 0 kg × 15 [Warm-up]
Set 2: 10 kg × 10 [Warm-up]
Set 3: 20 kg × 5 [Warm-up]
Set 4: 30 kg × 11 [Failure]
Set 5: 20 kg × 20 [Failure]
Seated Alt Dumbbell Curls
Set 1: 17,5 kg × 12 [Failure]
Set 2: 17,5 kg × 10 [Failure]
SUPER SET WITH
Reverse Curl (Ez-bar)
Set 1: 25 kg × 10 [Failure]
Set 2: 25 kg × 10 [Failure]
Back Extension
Set 1: 12 reps
Set 2: 12 reps
SUPER SET WITH
Crunch (Machine)
Set 1: 80 kg × 15
Set 2: 80 kg × 15
SUPER SET WITH
Vacuum Bridge
Set 1: 0:30
Set 2: 0:30
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 15:00
Invalid Link Removed
Amazing workout this morning. I felt strong and looked full and hard. Even though I have put on like 7kgs the last 2 years and I am not as lean as I can be. Im really wnjoying what i see (at least when i wear a tank top!).
Elliptical Machine
Set 1: 10:00
Reverse 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: 92 kg × 12 [Failure]
Set 5: 72 kg × 17 [Failure]
Incline Row (Dumbbell)
Set 1: 15 kg × 10 [Warm-up]
Set 2: 20 kg × 5 [Warm-up]
Set 3: 25 kg × 10 [Failure]
Set 4: 17,5 kg × 20 [Failure]
Seated Row (Prime Neutral)
Set 1: 50 kg × 10 [Warm-up]
Set 2: 80 kg × 11 [Failure]
Set 3: 65 kg × 17 [Failure]
Lat Pulldown (Behind The Neck)
Set 1: 50 kg × 10 [Warm-up]
Set 2: 75 kg × 12 [Failure]
Set 3: 55 kg × 21 [Failure]
Seated Dumbbell Shrug
Set 1: 32,5 kg × 12
Set 2: 32,5 kg × 12
SUPER SET WITH
Seated Bent Over Reverse Flyes
Set 1: 8 kg × 20 [Failure]
Set 2: 8 kg × 16 [Failure]
Preacher Curl (Machine)
Set 1: 0 kg × 15 [Warm-up]
Set 2: 10 kg × 10 [Warm-up]
Set 3: 20 kg × 5 [Warm-up]
Set 4: 30 kg × 11 [Failure]
Set 5: 20 kg × 20 [Failure]
Seated Alt Dumbbell Curls
Set 1: 17,5 kg × 12 [Failure]
Set 2: 17,5 kg × 10 [Failure]
SUPER SET WITH
Reverse Curl (Ez-bar)
Set 1: 25 kg × 10 [Failure]
Set 2: 25 kg × 10 [Failure]
Back Extension
Set 1: 12 reps
Set 2: 12 reps
SUPER SET WITH
Crunch (Machine)
Set 1: 80 kg × 15
Set 2: 80 kg × 15
SUPER SET WITH
Vacuum Bridge
Set 1: 0:30
Set 2: 0:30
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 15:00
Invalid Link Removed
Amazing workout this morning. I felt strong and looked full and hard. Even though I have put on like 7kgs the last 2 years and I am not as lean as I can be. Im really wnjoying what i see (at least when i wear a tank top!).
You jinxed me!On a positive note I guess it's better than being trapped in the forties
LeanEngineer
Legend
40s are better than 30s
Now if you're in the 30s tomorrow or the next day we'll something fishy is going on
TheMrMuscle
Well-known member
Saturday, 6 November 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 × 15 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 50 kg × 5 [Warm-up]
Set 5: 60 kg × 11 [Failure]
Set 6: 47 kg × 17 [Failure]
Leg Extensions Legendary
Set 1: 20 kg × 15 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 55 kg × 11 [Failure]
Set 5: 40 kg × 19 [Failure]
Dual Action Leg Press Hoist
Set 1: 50 kg × 10 [Warm-up]
Set 2: 75 kg × 5 [Warm-up]
Set 3: 100 kg × 3 [Warm-up]
Set 4: 125 kg × 12 [Failure]
Set 5: 100 kg × 20 [Failure]
Romanian Deadlift (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 70 kg × 8
Set 4: 55 kg × 16 [Failure]
Reverse Hyperextensions
Set 1: 15 kg × 12
Set 2: 15 kg × 12
SUPER SET WITH
Vertical Leg Press
Set 1: 40 kg × 12
Set 2: 40 kg × 12
Lunge (Dumbbell)
Set 1: 10 kg × 42 [Failure]
Vertical Calf Press
Set 1: 0 kg × 25
Set 2: 10 kg × 20
Set 3: 20 kg × 15
Set 4: 30 kg × 12
Seated Calf Raise (Single)
Set 1: 0 kg × 20 [Failure]
Set 2: 0 kg × 20 [Failure]
Set 3: 0 kg × 20 [Failure]
Hanging Leg Raise
Set 1: 12 reps
Set 2: 12 reps
Crunch (Stability Ball)
Set 1: 15 reps
Set 2: 15 reps
Lying Vacuum
Set 1: 0:30
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 10:00
Invalid Link Removed
Great to finally see a green recovery score, its been in the yellow all week.
So Friday morning i got roughly awakened by a cramp in my left calf. That **** really hurts. Luckily it was on a rest day, so when I trained legs today i didint feel anything from it anymore and the workout went smoothly.
Elliptical Machine
Set 1: 10:00
Nordic Gym Seated Leg Curl
Set 1: 20 kg × 20 [Warm-up]
Set 2: 30 kg × 15 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 50 kg × 5 [Warm-up]
Set 5: 60 kg × 11 [Failure]
Set 6: 47 kg × 17 [Failure]
Leg Extensions Legendary
Set 1: 20 kg × 15 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 55 kg × 11 [Failure]
Set 5: 40 kg × 19 [Failure]
Dual Action Leg Press Hoist
Set 1: 50 kg × 10 [Warm-up]
Set 2: 75 kg × 5 [Warm-up]
Set 3: 100 kg × 3 [Warm-up]
Set 4: 125 kg × 12 [Failure]
Set 5: 100 kg × 20 [Failure]
Romanian Deadlift (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 70 kg × 8
Set 4: 55 kg × 16 [Failure]
Reverse Hyperextensions
Set 1: 15 kg × 12
Set 2: 15 kg × 12
SUPER SET WITH
Vertical Leg Press
Set 1: 40 kg × 12
Set 2: 40 kg × 12
Lunge (Dumbbell)
Set 1: 10 kg × 42 [Failure]
Vertical Calf Press
Set 1: 0 kg × 25
Set 2: 10 kg × 20
Set 3: 20 kg × 15
Set 4: 30 kg × 12
Seated Calf Raise (Single)
Set 1: 0 kg × 20 [Failure]
Set 2: 0 kg × 20 [Failure]
Set 3: 0 kg × 20 [Failure]
Hanging Leg Raise
Set 1: 12 reps
Set 2: 12 reps
Crunch (Stability Ball)
Set 1: 15 reps
Set 2: 15 reps
Lying Vacuum
Set 1: 0:30
Elliptical Machine
Set 1: 10:00
Stretching
Set 1: 10:00
Invalid Link Removed
Great to finally see a green recovery score, its been in the yellow all week.
So Friday morning i got roughly awakened by a cramp in my left calf. That **** really hurts. Luckily it was on a rest day, so when I trained legs today i didint feel anything from it anymore and the workout went smoothly.
booneman77
Legend
As a complete nerd, I love how much data you have on yourself! It’s really amazing to be able to analyze things to this level nowadays just at home
TheMrMuscle
Well-known member
Monthly Report February 2022
Invalid Link Removed
Big improvment on restorative sleep this month.
I have some ideas why that Ill explain further down.
Invalid Link Removed
Strain is the least informative reading my Whoop gives me as strength training produces low strain.
But its still interesting to see that i seem to have been able to push myself harder in the gym in february. Or at least have a higher HR while training.
Invalid Link Removed
No red days and an new record, 9 days green streak!
My workouts have definately shown the effects of improved recovery.
And all this while running a cut.
Invalid Link Removed
Look at that sleep performance over the last 2 months, holy ****!
Invalid Link Removed
Her we can see the top behaviors that had an impact on my recovery.
100% Sleep - No shock there, enough sleep equals better recovery
Blue light Blocking Glasses - These have been a game changer for me
Caffeine - This is a weird one as I only take caffeine in my PwOat 6am in the morning
But there are a few others i wanna pull up as well
Invalid Link Removed
This is what i logged SNS Optimize-T as and like you can see, it made a solid impact on my recovery.
Unfortunately this graph only shows the last 3 months and Ive been off Optimize-T for 2 months now.
Invalid Link Removed
CBD is something ive added in the last month and its impact has been shocking to say the least.
It doesnt look like much on the recovery side. But it has had a crazy impact on my HRV!
Invalid Link Removed
This is the most important image of this update.
My HRV and RHR has improved incredibly.
The only change ive done is to add CBD to the mix, so im really rather shocked at how its impacted my body.
Invalid Link Removed
Ive bee doing a cut during February. I have been in a slight caloric surplus for 2 years and felt it was time to see if i could drop som fat. Im still lean so im not planning on going super hard. But 2 maybe 3 months long cut seems like a plan.
I have only dropped my calories by 200 a day during February and not have any refeeds or cheats. The results are pretty spectacular when you look at the numbers. Remember, its a scale that does the measurments so one cant be 100% sure of the readings. Im probably 1-2% leaner than the scale says, but im more interested in the changes and they are wild!
Plans for March
I am continuing my cut and I reduced my calories by another 200 on workout days. So now im at 2800 kcal on weekdays and 3000 kcal on the weekend. Should be enough to keep the progress going.
The reason I havent been logging is because im not really using any exciting supplements. I am running M-Test as a staple but ive run out of everything else. I have been looking at whats available to me over here in Sweden and nothing really has struck my fancy. Im running the basic (creatine, pwo, protein etc) but when I want the really cutting edge stuff I really only want to run SNS and CEL supplements. @sns8778 does such a great job with his products and both him and the products has treatet me really well. So when I read the labels for other they just doesnt impress me.
Hopefully ill get my hands on some SNS/CEL soon. Maybe even they new natural anabolic!
Invalid Link Removed
Big improvment on restorative sleep this month.
I have some ideas why that Ill explain further down.
Invalid Link Removed
Strain is the least informative reading my Whoop gives me as strength training produces low strain.
But its still interesting to see that i seem to have been able to push myself harder in the gym in february. Or at least have a higher HR while training.
Invalid Link Removed
No red days and an new record, 9 days green streak!
My workouts have definately shown the effects of improved recovery.
And all this while running a cut.
Invalid Link Removed
Look at that sleep performance over the last 2 months, holy ****!
Invalid Link Removed
Her we can see the top behaviors that had an impact on my recovery.
100% Sleep - No shock there, enough sleep equals better recovery
Blue light Blocking Glasses - These have been a game changer for me
Caffeine - This is a weird one as I only take caffeine in my PwOat 6am in the morning
But there are a few others i wanna pull up as well
Invalid Link Removed
This is what i logged SNS Optimize-T as and like you can see, it made a solid impact on my recovery.
Unfortunately this graph only shows the last 3 months and Ive been off Optimize-T for 2 months now.
Invalid Link Removed
CBD is something ive added in the last month and its impact has been shocking to say the least.
It doesnt look like much on the recovery side. But it has had a crazy impact on my HRV!
Invalid Link Removed
This is the most important image of this update.
My HRV and RHR has improved incredibly.
The only change ive done is to add CBD to the mix, so im really rather shocked at how its impacted my body.
Invalid Link Removed
Ive bee doing a cut during February. I have been in a slight caloric surplus for 2 years and felt it was time to see if i could drop som fat. Im still lean so im not planning on going super hard. But 2 maybe 3 months long cut seems like a plan.
I have only dropped my calories by 200 a day during February and not have any refeeds or cheats. The results are pretty spectacular when you look at the numbers. Remember, its a scale that does the measurments so one cant be 100% sure of the readings. Im probably 1-2% leaner than the scale says, but im more interested in the changes and they are wild!
Plans for March
I am continuing my cut and I reduced my calories by another 200 on workout days. So now im at 2800 kcal on weekdays and 3000 kcal on the weekend. Should be enough to keep the progress going.
The reason I havent been logging is because im not really using any exciting supplements. I am running M-Test as a staple but ive run out of everything else. I have been looking at whats available to me over here in Sweden and nothing really has struck my fancy. Im running the basic (creatine, pwo, protein etc) but when I want the really cutting edge stuff I really only want to run SNS and CEL supplements. @sns8778 does such a great job with his products and both him and the products has treatet me really well. So when I read the labels for other they just doesnt impress me.
Hopefully ill get my hands on some SNS/CEL soon. Maybe even they new natural anabolic!
LeanEngineer
Legend
Love following your updates. I feel like I'm reading a real time research paper and study when I follow your logs 
Rocket3015
Legend
It does look like a college research paper !
TheMrMuscle
Well-known member
Love following your updates. I feel like I'm reading a real time research paper and study when I follow your logs
Damn, im turning 44 this year and it looks like a college research paper? I need to step my game up apparently
Rocket3015
Legend
It's over my head, I guess I should have gone to college !
LeanEngineer
Legend
Damn, im turning 44 this year and it looks like a college research paper? I need to step my game up apparently
I'm talking PhD level research paper so you should be proud!
Rocket3015
Legend
PSA The Board Member formally know as @TheMrMuscle will now be referred to as TheProfessorMuscle !!
LeanEngineer
Legend
PhD so we can call him DrMuscle!
Rocket3015
Legend
I like that even better !! - Now can he write me a script ?
LeanEngineer
Legend
Now I like where this is going! Well I guess we know who his first two clients will be
TheMrMuscle
Well-known member
I'm talking PhD level research paper so you should be proud!
Not BrofessorMuscle?