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

[TheMrMuscle]

Upper And Lower Push
Saturday, 22 May 2021 at 07:54

Elliptical Machine
Set 1: 10:00

Incline Bench Press (Dumbbell)
Set 1: 10 kg × 15 [Warm-up]
Set 2: 15 kg × 10 [Warm-up]
Set 3: 20 kg × 5 [Warm-up]
Set 4: 25 kg × 10

Hammer Decline Press
Set 1: 30 kg × 10 [Warm-up]
Set 2: 50 kg × 10 [Warm-up]
Set 3: 70 kg × 5 [Warm-up]
Set 4: 90 kg × 10

Hoist Pec Fly
Set 1: 29 kg × 15
Set 2: 39 kg × 15

Seated Overhead Press (Dumbbell)
Set 1: 12,5 kg × 12 [Warm-up]
Set 2: 17,5 kg × 5 [Warm-up]
Set 3: 22,5 kg × 10

Incline Single Arm Lateral Raise
Set 1: 3 kg × 25
Set 2: 5 kg × 15

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

SUPERSET

Triceps Extension (Cable)
Set 1: 20 kg × 15
Set 2: 20 kg × 15

Leg Extensions
Set 1: 20 kg × 15
Set 2: 20 kg × 15

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

Pendulum Squat
Set 1: 0 kg × 15 [Warm-up]
Set 2: 10 kg × 10 [Warm-up]
Set 3: 20 kg × 10

Seated Calf Raise (Plate Loaded)
Set 1: 0 kg × 12
Set 2: 0 kg × 12
Set 3: 0 kg × 12
Set 4: 0 kg × 12

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

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 20:00

Second to last Deload in the can. I know it looks like a lot of volume but i went light and mainly wanted to try some machines to see how they suited me and some were amazing.

Being 6'2 i rarely find a leg extension that allows me to get a complete stretch AND contraction and this one did. its one of those old ones where you have the bar between your legs. So the weight isnt attatched to one of the sides.

Belt squat was a bit funky, the belt really dug into my hips even on light weights. But the movment was smooth as butter. I will absolutely use it, but i think ill stick to higher reps on that.

Pendelum Squat was HEAVY omg. I went ass to grass and barely needed any weights. Interestingly enough it required alot of core stabilization, especially from my abs. I kinda envisioned it to be much lighter on that, but my lower back didnt get anything so that is awesome.

 

[LeanEngineer]

Pendelum Squat was HEAVY omg. I went ass to grass and barely needed any weights. Interestingly enough it required alot of core stabilization, especially from my abs. I kinda envisioned it to be much lighter on that, but my lower back didnt get anything so that is awesome.

I always like when i'm doing a leg exercise and I feel it hit my core. I feel more accomplished after my workout

 

[TheMrMuscle]

Weekly Report 17.May - 23.May
Week 11 M-Test

Diet:
(Everything tracked in MyFitnessPal)

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Same update as last week. Ive had ZERO issues with dropping my refeeds.

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

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Weight keeps dropping, so it seems ill be increasing my calories come next week.
Looking forward to that!

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

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

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

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Recovery:
(Sleep measured with my Whoop that I wear all day and night)

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Another great week of sleep.
Recovery dropped a bit even though i was Deloading.

Supplementation:
(Here i comment supplements im trying that arent part of my staple)

M-Test Week 11:
My body feel good and strength is definately on the rise. I got a bunch of M-Test in the cupboard and I dont see any reason to cycle off it. From what ive read, many use it year round.

Weekly report:
I had a big week with lots of stuff happening that made it a eventful week to say the least!

- I had a deload (ok, maybe not that exciting)
- I switched from a 6 a week workout program to a 5 a week workout program
- I joined a new gym with incredible equipment
- I got my first tattoo

From what i can see with not having a weekly refeed, my body needs more overall calories to grow. So I will add more food to my diet come next week. I will contiune carb cycling and probably just add more of what im already eating.​

 

[TheMrMuscle]

Upper Body Push
Tuesday, 25 May 2021 at 06:45

Elliptical Machine
Set 1: 10:00

Bench Press (Dumbbell)
Set 1: 12,5 kg × 15 [Warm-up]
Set 2: 17,5 kg × 10 [Warm-up]
Set 3: 25 kg × 5 [Warm-up]
Set 4: 30 kg × 9
Set 5: 22,5 kg × 17

Incline Press Gymleco
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 50 kg × 10
Set 4: 40 kg × 16

Incline Fly Gymleco
Set 1: 10 kg × 10 [Warm-up]
Set 2: 15 kg × 5 [Warm-up]
Set 3: 20 kg × 15
Set 4: 20 kg × 12

Strict Military Press (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 40 kg × 8
Set 4: 30 kg × 15

Lateral Raise (Dumbbell)
Set 1: 4 kg × 25
Set 2: 5 kg × 20
Set 3: 6 kg × 15
Set 4: 7 kg × 12
Set 5: 8 kg × 10

Hammer Strength Dips (Triceps)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 80 kg × 12
Set 4: 60 kg × 20

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

Unilateral Underhand Pushdown
Set 1: 10 kg × 12
Set 2: 15 kg × 12
Set 3: 15 kg × 12

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

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: 10:00

First "real" workout on the new split in the new gym. Got to try my hands on some equipment I havent used before. Everything felt really good! The dumbbell bench was heavy but I got great contact so I was happy with that. Looking forward to see how this split will treat me.

 

[alvin1]

Do you feel and added bonus from epi-plex since you are already on anabolic edge?

 

[sns8778]

Do you feel and added bonus from epi-plex since you are already on anabolic edge?

I'll let him answer for himself but he's told me that he does and I definitely do too. Epi-Plex is part of my year round supplement regimen bc it has so many potential benefits in and out of the gym.

 

[TheMrMuscle]

Do you feel and added bonus from epi-plex since you are already on anabolic edge?

I'll let him answer for himself but he's told me that he does and I definitely do too. Epi-Plex is part of my year round supplement regimen bc it has so many potential benefits in and out of the gym.

Epi-Plex to me helps me recover, reduces inflammation and improves stamina on its own. When stacked with Anabolic Effect my thoughts are that the inherent Myostatin Inhibition (that isnt something i can feel) will improve the effect of Anabolic Effect.

Im not on Anabolic Effect right now though, im in between runs. But Epi-Plex is something ive started using as a staple, same as GlycoPhase because of its health and performance benefits.

 

[TheMrMuscle]

Legs
Wednesday, 26 May 2021 at 06:49

Elliptical Machine
Set 1: 10:00

Single Leg Curl
Set 1: 10 kg × 15 [Warm-up]
Set 2: 15 kg × 10 [Warm-up]
Set 3: 25 kg × 12
Set 4: 25 kg × 12
Set 5: 15 kg × 20

Leg Extensions
Set 1: 10 kg × 12 [Warm-up]
Set 2: 15 kg × 6 [Warm-up]
Set 3: 25 kg × 14
Set 4: 20 kg × 20

Vertical Leg Press (Wide Stance)
Set 1: 0 kg × 15 [Warm-up]
Set 2: 15 kg × 10 [Warm-up]
Set 3: 30 kg × 12
Set 4: 45 kg × 12
Set 5: 30 kg × 20

Hack Squat
Set 1: 0 kg × 15 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 40 kg × 12
Set 4: 50 kg × 10
Set 5: 30 kg × 20

Romanian Deadlift (Barbell)
Set 1: 50 kg × 10 [Warm-up]
Set 2: 70 kg × 5 [Warm-up]
Set 3: 80 kg × 10
Set 4: 50 kg × 20

Sissy Squat
Set 1: 25 reps

Reverse Hyperextensions
Set 1: 0 kg × 25

Standing Calf Raise (Machine)
Set 1: 5 kg × 10
Set 2: 5 kg × 10
Set 3: 5 kg × 10
Set 4: 5 kg × 10
Set 5: 5 kg × 10
Set 6: 5 kg × 10
Set 7: 5 kg × 10

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

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

What an awesome workout! Ive never done vertical leg press before and that really tore up my hamstrings. Iits been like 15 years since i used a real hack squat as well so I think this new gym can help me pack on some serious size on my legs again!

 

[alvin1]

I'll let him answer for himself but he's told me that he does and I definitely do too. Epi-Plex is part of my year round supplement regimen bc it has so many potential benefits in and out of the gym.

it is hard to believe that something can add positive o

Epi-Plex to me helps me recover, reduces inflammation and improves stamina on its own. When stacked with Anabolic Effect my thoughts are that the inherent Myostatin Inhibition (that isnt something i can feel) will improve the effect of Anabolic Effect.

Im not on Anabolic Effect right now though, im in between runs. But Epi-Plex is something ive started using as a staple, same as GlycoPhase because of its health and performance benefits.

OK so if I understand correctly you did not run Epi-Plex and Anabolic edge at the same time. I am on my 3 bottles of a 6 bottles run of anabolic edge and I was wondering if I could feel a difference by adding epi-plex to my run. Thank you for your time.

 

[TheMrMuscle]

it is hard to believe that something can add positive o

OK so if I understand correctly you did not run Epi-Plex and Anabolic edge at the same time. I am on my 3 bottles of a 6 bottles run of anabolic edge and I was wondering if I could feel a difference by adding epi-plex to my run. Thank you for your time.

No I did run Epi-Plex together with my last run of Anabolic Effect and it treated me great! I logged everything so you can just read this log for all the details. But in short the improved recovery and stamina helped me perform better in the gym which is important to get the most out of Anabolic Effect imo.

 

[alvin1]

That good Anabolic edge boost my endurance! Having it event higher with Epi plex is out of this world, I may buy it to see. Thank you for your feedback

 

[TheMrMuscle]

Pull Upper Body
Thursday, 27 May 2021 at 06:50

Elliptical Machine
Set 1: 10:00

T-Bar Legendary
Set 1: 15 kg × 10 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 45 kg × 11
Set 4: 45 kg × 10
Set 5: 30 kg × 20

Chest Supported Row
Set 1: 15 kg × 15 [Warm-up]
Set 2: 30 kg × 8 [Warm-up]
Set 3: 45 kg × 8
Set 4: 45 kg × 8
Set 5: 30 kg × 16

Mag Grip Pulldown
Set 1: 30 kg × 15 [Warm-up]
Set 2: 45 kg × 10 [Warm-up]
Set 3: 70 kg × 12
Set 4: 55 kg × 20

Rack Pull (Barbell)
Set 1: 60 kg × 10 [Warm-up]
Set 2: 80 kg × 5 [Warm-up]
Set 3: 100 kg × 12
Set 4: 80 kg × 20

Shrug (Barbell)
Set 1: 80 kg × 8
Set 2: 80 kg × 8
Set 3: 80 kg × 8
Set 4: 80 kg × 8

Face Pull (Cable)
Set 1: 25 kg × 15
Set 2: 25 kg × 15
Set 3: 25 kg × 15

Concentration Curl (Dumbbell)
Set 1: 8 kg × 10 [Warm-up]
Set 2: 12,5 kg × 5 [Warm-up]
Set 3: 17,5 kg × 10
Set 4: 12,5 kg × 16

Close-grip Preacher Ez-bar Curls
Set 1: 0 kg × 15 [Warm-up]
Set 2: 10 kg × 8 [Warm-up]
Set 3: 20 kg × 8
Set 4: 10 kg × 15

Hammer Curl (Dumbbell)
Set 1: 10 kg × 10 [Warm-up]
Set 2: 15 kg × 5 [Warm-up]
Set 3: 20 kg × 10
Set 4: 15 kg × 20

Cable Crunch
Set 1: 45 kg × 15
Set 2: 45 kg × 15

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

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

Lying Vacuum
Set 1: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 10:00

This workout felt awesome as well. Alot of focus on back thickness with all the rows and MAG grips are amazing!
Im definately training in a different kinda gym now as people are taking flexing pictures all over the place haha.

 

[sns8778]

I always get a kick out of when people spend more time flexing and taking pictures than working out haha. That's one of the reasons I train with my own setup now and don't go to a gym anymore. I may start back at some point bc I am a bit limited, but its so nice to be able to train and not get interrupted.

 

[TheMrMuscle]

I always get a kick out of when people spend more time flexing and taking pictures than working out haha. That's one of the reasons I train with my own setup now and don't go to a gym anymore. I may start back at some point bc I am a bit limited, but its so nice to be able to train and not get interrupted.

Haha I mean i remember doing the exact same thing when i was younger. But I usually dropped my pants as my legs were awesome lol. But it was always after the workout not during

 

[TheMrMuscle]

Upper And Lower Push
Saturday, 29 May 2021 at 07:57

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
Set 5: 20 kg × 18

Hammer Decline Press
Set 1: 40 kg × 15 [Warm-up]
Set 2: 60 kg × 10 [Warm-up]
Set 3: 80 kg × 5 [Warm-up]
Set 4: 100 kg × 8
Set 5: 65 kg × 15

Chest Fly (Dumbbell)
Set 1: 12,5 kg × 18
Set 2: 12,5 kg × 15

Seated Overhead Press (Dumbbell)
Set 1: 12,5 kg × 10 [Warm-up]
Set 2: 17,5 kg × 5 [Warm-up]
Set 3: 20 kg × 11
Set 4: 15 kg × 15

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

Incline French Press (Straight Bar)
Set 1: 15 kg × 15 [Warm-up]
Set 2: 25 kg × 5 [Warm-up]
Set 3: 30 kg × 12
Set 4: 20 kg × 20

Belt Squat
Set 1: 0 kg × 15 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 60 kg × 5 [Warm-up]
Set 4: 60 kg × 5 [Warm-up]
Set 5: 70 kg × 10
Set 6: 40 kg × 20

Pendulum Squat
Set 1: 0 kg × 15 [Warm-up]
Set 2: 20 kg × 5 [Warm-up]
Set 3: 30 kg × 10
Set 4: 20 kg × 15

Leg Extensions Legendary
Set 1: 15 kg × 17
Set 2: 15 kg × 15

Seated Calf Raise (Plate Loaded)
Set 1: 0 kg × 12
Set 2: 0 kg × 12
Set 3: 0 kg × 12
Set 4: 0 kg × 12
Set 5: 0 kg × 21

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

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 10:00

This workout felt good! Its still a bit weird doing upper and lower body in one workout. But I am really warm when starting legs so my ROM is just amazing on all exercises. Belt squat and Pendelum squat are still very new movments for me. But they hit legs incredibly without any strain on the lower back, whch is awesome.

 

[LeanEngineer]

upper and lower body in one workout.

One of my old workout plans had this split and it was heavy upper and light lower then vice versa the second time around in the week. I liked it for a little while but it definitely is a longer and more exhausting workout.

 

[sns8778]

Haha I mean i remember doing the exact same thing when i was younger. But I usually dropped my pants as my legs were awesome lol. But it was always after the workout not during

I've always been more the shy work out in long sleeves even when I was in my best shape type haha. Only time I ever normally work tank tops to the gym was one gym I used to go to was a hardcore basement type gym that had one window AC unit cut into a concrete wall for the entire gym and then 2 floor fans. No need for a sauna, the gym was hotter lol.

 

[TheMrMuscle]

Upper And Lower Pull
Sunday, 30 May 2021 at 08:48

Elliptical Machine
Set 1: 10:00

Pull Up (Assisted)
Set 1: −50 kg × 15 [Warm-up]
Set 2: −30 kg × 10 [Warm-up]
Set 3: −15 kg × 5 [Warm-up]
Set 4: 11 reps
Set 5: −20 kg × 15

Bent Over Row (Barbell)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 65 kg × 12
Set 4: 50 kg × 20

ISO Lateral Low Row
Set 1: 40 kg × 10 [Warm-up]
Set 2: 70 kg × 11
Set 3: 50 kg × 20

Rear Delt Machine Row
Set 1: 10 kg × 15 [Warm-up]
Set 2: 25 kg × 10 [Warm-up]
Set 3: 40 kg × 15
Set 4: 40 kg × 15

Incline Curl (Dumbbell)
Set 1: 4 kg × 15 [Warm-up]
Set 2: 8 kg × 10 [Warm-up]
Set 3: 10 kg × 18
Set 4: 10 kg × 16

Reverse Grip Ez-bar Spider Curl
Set 1: 10 kg × 15 [Warm-up]
Set 2: 12,5 kg × 10 [Warm-up]
Set 3: 17,5 kg × 12
Set 4: 12,5 kg × 18

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: 50 kg × 12
Set 5: 35 kg × 18

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

Romanian Deadlift (Dumbbell)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 25 kg × 10 [Warm-up]
Set 3: 30 kg × 5 [Warm-up]
Set 4: 40 kg × 10
Set 5: 30 kg × 20

Back Extension
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

Calf Press
Set 1: 10 kg × 10
Set 2: 10 kg × 10
Set 3: 10 kg × 10
Set 4: 10 kg × 10
Set 5: 10 kg × 10
Set 6: 10 kg × 10

Inverted Crunch
Set 1: 15 reps
Set 2: 15 reps

Side Plank
Set 1: 0:10
Set 2: 0:10

Crunch
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

Sunday has always been and will continue to be my hardest workouts of the week. But it felt amazing! I spent like 2,5 hours in totalt with all the warm up and cool down included. Felt good and strong but i will admit that not having refeeds the evening before probably takes a couple of percentages of my performance.

 

[TheMrMuscle]

@Admin im getting alot of errors trying to post my weekly update. It seems to be fine with 2 images, but when i add more i get the error:

Oops! We ran into some problems.
Oops! We ran into some problems. Please try again later. More error details may be in the browser console.

Have i exceeded some kind of image amount in one thread or from one user?

EDIT: Ok so its not images, its some kind of barrier. If you look at the post below there is no images or anything going on. But if I add another line of text it wont let me post it.

EDIT2: Ok so I could post my Monthly Report below, which is really long and has tons of pictures.
But when trying to add the following sentence at the end, it wouldnt let me post it:

Every other week I will see if there is any reason to make any changes and work from there.
IF i keep having these "no weekend feeling" then I might add a 500 KCAL snack on Saturday to soothe my mind. But as of now I wont do that.​

 

[TheMrMuscle]

Weekly Report 24.May - 30.May
Week 12 M-Test

DIET:
(Everything tracked in MyFitnessPal)

So this was the last week of "No refeed June" and again no food outside the planned diet.

BODY COMPOSITION:
(Weight and body fat measured on a FitBit Aria scale every morning)

Again a week where my weight is dropping and now even my scale is starting to realize that im lean as its bodyfat readings are getting more on par with whats reality.

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



​

 

[TheMrMuscle]

Push
Tuesday, 1 June 2021 at 06:47

Elliptical Machine
Set 1: 10:00

Bench Press (Dumbbell)
Set 1: 12,5 kg × 15 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 25 kg × 5 [Warm-up]
Set 4: 30 kg × 9
Set 5: 22,5 kg × 17

Incline Press Gymleco
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 50 kg × 10
Set 4: 40 kg × 18

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

Strict Military Press (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 40 kg × 10
Set 4: 30 kg × 16

Lateral Raise (Dumbbell)
Set 1: 4 kg × 25
Set 2: 5 kg × 20
Set 3: 6 kg × 15
Set 4: 7 kg × 12
Set 5: 8 kg × 10

Hammer Strength Dips (Triceps)
Set 1: 50 kg × 10 [Warm-up]
Set 2: 70 kg × 5 [Warm-up]
Set 3: 85 kg × 12
Set 4: 70 kg × 20

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

Unilateral Underhand Pushdown
Set 1: 15 kg × 12
Set 2: 15 kg × 12
Set 3: 15 kg × 12

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

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: 10:00

Didnt manage to beat the log book on the first couple of exercises, but after that every lift was an improvment so that felt great!

 

[GQdaLEGEND]

Has Vacumm's been always part of your routine ?

i was doing it for a bit and then stopped for somereason

 

[TheMrMuscle]

MONTHLY REPORT MAY 2021

Its time for my second monthly report from Whoop.
This month ive intentionally not had any cheats to refeeds to see how that affects my performance and recovery.

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+5% sleep performance is awesome to see.
Midways thru May i changed my training split and instead of only Mondays off i also got Fridays off. This you can clearly see in the data as I got several extra hours of sleep each week. Absolutely a good decision on my part.

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As i mentioned last month, STRAIN is cardivascular exertion and weightlifting rarely gives people a high STRAIN. But as you can see I have 2 darker spots which are on Sundays which tend to be my hardest workouts of the week.

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Here we go! So no RED Days in all of May. Thats awesome stuff! As you can see most of my RED Days in April was on Sundays which are the days after my refeeds. No that i didnt do them, recovery was much better.

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So Sleep Performance seems to have gotten better and better by each week in May. As you can see its usually the middle of the week when i have 3 days in a row where i get up at 5am that drags it down. But im VERY happy to see this improvment.

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Ok so this is the JOURNAL part.
Every morning I get asked a bunch of questions and by sheer data collection over time, the WHOOP gives me feedback on the different behaviours.

BLUE-LIGHT BLOCKING GLASSES - These seem to be the real deal. Im thinking about upgrading to some that also blocks GREEN light for even better sleep.

SEX - Well ****.. this is probably because it always happens at night and destroys my sleep.

LATE MEAL - This is what ive logged as my refeeds. There were none of these this month so this is data from last month.

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Small improvement in HRV ADAPTION which means im getting fitter!

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So no refeeds on my current diet had major impact on my bodyweight, down 2,3kg.
According to my scale I dropped muscle mass but yeah, that didnt happen haha.

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PLANS FOR JUNE

Ok so now we've seen how a month with no refeeds affect my recovery and performance and to be honest, its a lot.
I have not had any problems dropping it from a physical stand point. But I must admit, one of the things that made my weekends FEEL like weekend was the extra food.
Its maybe silly to give food such power, but im being dead serious that on some Saturdays as I closed shop and got home the evening felt no different than a week day. This is a big deal for me as I work 6 days a week, i WANT my weekends to feel like time off.
I will have to see if this continues and if I have to do something about it.

What I will do is increase my daily calories as I AM doing a lean bulk not a cut haha.
I will continue to carb cycle and my plan is as follows.

MONDAY - 2950 KCAL
TUESDAY - 3350 KCAL
WEDNESDAY - 3500 KCAL
THURSDAY - 3350 KCAL
FRIDAY - 2950 KCAL
SATURDAY - 3500 KCAL
SUNDAY - 3500 KCAL​

 

[TheMrMuscle]

Has Vacumm's been always part of your routine ?

i was doing it for a bit and then stopped for somereason

Ive been doing them for maybe 5-6 months now and it really has helped with core stability on heavier lifts. Absolutely recommend doing them!

 

[LeanEngineer]

Ive been doing them for maybe 5-6 months now and it really has helped with core stability on heavier lifts. Absolutely recommend doing them!

I remember Rich Piana was a big motivator for vacuums. I need to start doing them again as well.

 

[TheMrMuscle]

I remember Rich Piana was a big motivator for vacuums. I need to start doing them again as well.

Yeah he was very into it for aesthetical reason, he thought that doing them every day would shrink your waist. I dont know about that, but training the transverse abdominis is really important. You can also do it by training planks and roll outs (as i also do). Buuut most people dont haha.

 

[TheMrMuscle]

Legs
Wednesday, 2 June 2021 at 07:06

Elliptical Machine
Set 1: 10:00

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

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

Vertical Leg Press (Wide Stance)
Set 1: 15 kg × 15 [Warm-up]
Set 2: 35 kg × 8 [Warm-up]
Set 3: 50 kg × 12
Set 4: 50 kg × 12
Set 5: 35 kg × 20

Hack Squat
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 50 kg × 12
Set 4: 50 kg × 12
Set 5: 35 kg × 20

Romanian Deadlift (Barbell)
Set 1: 50 kg × 10 [Warm-up]
Set 2: 70 kg × 5 [Warm-up]
Set 3: 80 kg × 12
Set 4: 55 kg × 20

Reverse Hyperextensions
Set 1: 0 kg × 20 [Warm-up]
Set 2: 10 kg × 12
Set 3: 10 kg × 12

Standing Calf Raise (Machine)
Set 1: 5 kg × 10
Set 2: 5 kg × 10
Set 3: 5 kg × 10
Set 4: 5 kg × 10
Set 5: 5 kg × 10
Set 6: 5 kg × 10
Set 7: 5 kg × 10

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

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 10:00

First high day on the new diet set up, which means i got 100g carbs in me pre-workout meal WHICH WAS AWESOME.
Workout was great as well, slowly increasing weights on the newish movments like Vertical Leg Press and Hack Squat.

 

[LeanEngineer]

Yeah he was very into it for aesthetical reason, he thought that doing them every day would shrink your waist. I dont know about that, but training the transverse abdominis is really important. You can also do it by training planks and roll outs (as i also do). Buuut most people dont haha.

Agreed! I need to start factoring in planks but they're the last exercise on my mind when doing core :/

 

[TheMrMuscle]

Pull
Thursday, 3 June 2021 at 06:52

Elliptical Machine
Set 1: 10:00

T Bar Row
Set 1: 20 kg × 10 [Warm-up]
Set 2: 35 kg × 6 [Warm-up]
Set 3: 45 kg × 12
Set 4: 50 kg × 11
Set 5: 40 kg × 20

Chest Supported Row
Set 1: 15 kg × 15 [Warm-up]
Set 2: 30 kg × 8 [Warm-up]
Set 3: 45 kg × 9
Set 4: 45 kg × 8
Set 5: 30 kg × 18

Mag Grip Pulldown
Set 1: 30 kg × 15 [Warm-up]
Set 2: 50 kg × 10 [Warm-up]
Set 3: 80 kg × 12
Set 4: 60 kg × 20

Rack Pull (Barbell)
Set 1: 60 kg × 10 [Warm-up]
Set 2: 90 kg × 5 [Warm-up]
Set 3: 105 kg × 10
Set 4: 85 kg × 18

Shrug (Barbell)
Set 1: 85 kg × 8
Set 2: 85 kg × 8
Set 3: 85 kg × 8
Set 4: 85 kg × 8

Face Pull (Cable)
Set 1: 30 kg × 15
Set 2: 30 kg × 15
Set 3: 30 kg × 15

Concentration Curl (Dumbbell)
Set 1: 8 kg × 10 [Warm-up]
Set 2: 12,5 kg × 5 [Warm-up]
Set 3: 17,5 kg × 11
Set 4: 12,5 kg × 18

Close-grip Preacher Ez-bar Curls
Set 1: 0 kg × 15 [Warm-up]
Set 2: 10 kg × 8 [Warm-up]
Set 3: 20 kg × 10
Set 4: 10 kg × 18

Hammer Curl (Dumbbell)
Set 1: 10 kg × 10 [Warm-up]
Set 2: 15 kg × 5 [Warm-up]
Set 3: 20 kg × 12
Set 4: 17,5 kg × 16

Cable Crunch
Set 1: 30 kg × 15
Set 2: 30 kg × 15

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

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

Lying Vacuum
Set 1: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 10:00

Got a great workout in today as well even though i had lots of work stuff swirling around in my head.
But the work thing ended up going great as well, so I feel pretty damn good right now!

 

[LeanEngineer]

Got a great workout in today as well even though i had lots of work stuff swirling around in my head.
But the work thing ended up going great as well, so I feel pretty damn good right now!

I do that all the time. I get worked up on some project or topic and it turns out going well or being no big deal.

 

[TheMrMuscle]

I do that all the time. I get worked up on some project or topic and it turns out going well or being no big deal.

Im usually very good at compartmentalize stuff, but this time i had a hard time.
Whats REALLY interesting is that my Whoop picked up on it and when i got up this morning it showed me a REALLY low recovery score. Im thinking the stress actually put serious strain on my system without me really picking up on it. So even with 100% performance score on my sleep, my recovery was tanked.

 

[LeanEngineer]

Im usually very good at compartmentalize stuff, but this time i had a hard time.
Whats REALLY interesting is that my Whoop picked up on it and when i got up this morning it showed me a REALLY low recovery score. Im thinking the stress actually put serious strain on my system without me really picking up on it. So even with 100% performance score on my sleep, my recovery was tanked.

That's pretty good. That needs to be a case study for advertisement for whoop!

 

[TheMrMuscle]

Upper And Lower Push
Saturday, 5 June 2021 at 07:49

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: 25 kg × 5 [Warm-up]
Set 4: 30 kg × 9
Set 5: 20 kg × 20

Hammer Decline Press
Set 1: 40 kg × 15 [Warm-up]
Set 2: 60 kg × 8 [Warm-up]
Set 3: 80 kg × 4 [Warm-up]
Set 4: 90 kg × 9
Set 5: 60 kg × 17

Chest Fly (Dumbbell)
Set 1: 12,5 kg × 20
Set 2: 12,5 kg × 18

Shoulder Press (Plate Loaded)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 50 kg × 11
Set 4: 40 kg × 17

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

Incline French Press (Straight Bar)
Set 1: 15 kg × 15 [Warm-up]
Set 2: 25 kg × 5 [Warm-up]
Set 3: 30 kg × 12
Set 4: 20 kg × 20

Dual Action Leg Press Hoist
Set 1: 0 kg × 15 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 50 kg × 8 [Warm-up]
Set 4: 80 kg × 12
Set 5: 60 kg × 20

Pendulum Squat
Set 1: 0 kg × 15 [Warm-up]
Set 2: 20 kg × 5 [Warm-up]
Set 3: 25 kg × 12
Set 4: 15 kg × 18

Leg Extensions Legendary
Set 1: 15 kg × 17
Set 2: 15 kg × 15

Seated Calf Raise (Plate Loaded)
Set 1: 5 kg × 12
Set 2: 5 kg × 12
Set 3: 5 kg × 12
Set 4: 5 kg × 12
Set 5: 5 kg × 21

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

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 10:00

Tried a new leg press today from HOIST and that thing hit my quads perfectly! Id even say it was better for me than the belt squat. Very impressed and will absolutely continue using that one.

Unfortunately the french press might have to go, i love the exercise but its the ONLY exercise that gives me elbow pain, so ill have to find something else.

 

[TheMrMuscle]

Upper And Lower Pull
Sunday, 6 June 2021 at 08:48

Elliptical Machine
Set 1: 10:00

Pull Up (Assisted)
Set 1: −50 kg × 15 [Warm-up]
Set 2: −30 kg × 10 [Warm-up]
Set 3: −15 kg × 5 [Warm-up]
Set 4: 12 reps
Set 5: −20 kg × 16

Bent Over Row (Barbell)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 55 kg × 5 [Warm-up]
Set 3: 67,5 kg × 12
Set 4: 52,5 kg × 20

ISO Lateral Low Row
Set 1: 50 kg × 10 [Warm-up]
Set 2: 72,5 kg × 12
Set 3: 52,5 kg × 20

Rear Delt Machine Row
Set 1: 20 kg × 15 [Warm-up]
Set 2: 35 kg × 10 [Warm-up]
Set 3: 45 kg × 15
Set 4: 45 kg × 15

Incline Curl (Dumbbell)
Set 1: 6 kg × 12 [Warm-up]
Set 2: 10 kg × 6 [Warm-up]
Set 3: 12,5 kg × 12
Set 4: 10 kg × 15

Reverse Grip Ez-bar Spider Curl
Set 1: 12,5 kg × 12 [Warm-up]
Set 2: 17,5 kg × 6 [Warm-up]
Set 3: 20 kg × 12
Set 4: 12,5 kg × 20

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: 52,5 kg × 11
Set 5: 35 kg × 20

Lying Leg Curl (Machine)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 35 kg × 10 [Warm-up]
Set 3: 45 kg × 12
Set 4: 35 kg × 18

Romanian Deadlift (Dumbbell)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 27,5 kg × 10 [Warm-up]
Set 3: 35 kg × 5 [Warm-up]
Set 4: 40 kg × 12
Set 5: 32,5 kg × 16

Back Extension
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

Calf Press
Set 1: 10 kg × 10
Set 2: 10 kg × 10
Set 3: 10 kg × 10
Set 4: 10 kg × 10
Set 5: 10 kg × 10
Set 6: 10 kg × 10

Inverted Crunch
Set 1: 15 reps
Set 2: 15 reps

Side Plank
Set 1: 0:30
Set 2: 0:30

Crunch
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

Sunday’s are my fun days so these workouts are long and amazing.

Did a scoop of Ryse Blackout as my pre and it has much more caffeine than I’m used too. Workout felt great but my Whoop told me I had an elevated Strain the entire workout. Which comes from an elevated heart rate, which I’m thinking is from the extra caffeine.

I liked the pre but I know it’s nothing special to the crowd here. But in Sweden rules are pretty strict on ingredients so most PWOs unfortunately end up looking fairly basic.

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[LeanEngineer]

I always try to put my favorite muscle group days on Saturday and Sunday to have a nice non rushed workout and really hit them hard!

 

[TheMrMuscle]

Weekly Report 31.May - 06.June
Week 13 M-Test

Diet:
(Everything tracked in MyFitnessPal)

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First week with the increased calories and everything felt great. I will never complain about eating more food haha.
No cheat meals of refeeds done this week either.

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

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Weight is up 0,1kg which is perfect. I will do a bi weekly review of the progress and make potential changes then.
Whats really cool is that my scale finally has realized that i am leaner than its shown haha. So now it shows me below 10% bodyfat.

​

 

[TheMrMuscle]

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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Very interesting how my caloric output was substantially lower this week than last.
It might be beause we has really nice weather i dunno.​

 

[TheMrMuscle]

Recovery:
(Sleep measured with my Whoop that I wear all day and night)

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Sleep was close to perfect this week!
Unfortunately my recovery took a hit there because of work related stress and the fact that my puppy was up all night throwing up.

Supplementation:
(Here i comment supplements im trying that arent part of my staple)

M-Test Week 13:
Whatever i write now seem redundant. This is am amazing product and if possible ill be using it as a staple!

Weekly report:
A good solid week of great workouts, sleep and food.
Not one of those weeks where alot of stuff happened but those are the weeks that gives progress!​

 

[TheMrMuscle]

@Admin im not sure whats going on, but i had to split my usual weekly report into 3 posts instead of 1 as i always do.
I keep getting the error:

Oops! We ran into some problems.
Oops! We ran into some problems. Please try again later. More error details may be in the browser console.

 

[LeanEngineer]

@Admin im not sure whats going on, but i had to split my usual weekly report into 3 posts instead of 1 as i always do.
I keep getting the error:

Oops! We ran into some problems.
Oops! We ran into some problems. Please try again later. More error details may be in the browser console.

You're going to rack up your message count

 

[TheMrMuscle]

You're going to rack up your message count

Haha yeah, ill surpass you in no time!

 

[TheMrMuscle]

Push
Tuesday, 8 June 2021 at 06:50

Elliptical Machine
Set 1: 10:00

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
Set 5: 22,5 kg × 18

Incline Press Gymleco
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 50 kg × 10
Set 4: 40 kg × 18

Pullover (Dumbbell)
Set 1: 15 kg × 15 [Warm-up]
Set 2: 22,5 kg × 8 [Warm-up]
Set 3: 27,5 kg × 12
Set 4: 22,5 kg × 16

Strict Military Press (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 40 kg × 12
Set 4: 30 kg × 17

Lateral Raise (Dumbbell)
Set 1: 4 kg × 25
Set 2: 5 kg × 20
Set 3: 6 kg × 15
Set 4: 7 kg × 12
Set 5: 8 kg × 10

Hammer Strength Dips (Triceps)
Set 1: 50 kg × 12 [Warm-up]
Set 2: 70 kg × 8 [Warm-up]
Set 3: 90 kg × 12
Set 4: 75 kg × 17

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

Unilateral Underhand Pushdown
Set 1: 10 kg × 12
Set 2: 10 kg × 12
Set 3: 10 kg × 12

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

Cable Crunch
Set 1: 30 kg × 15
Set 2: 30 kg × 15

Stick Twist
Set 1: 50 reps

Lying Vacuum
Set 1: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 10:00

Solid workout but I am struggeling to increase the press movments for chest. But other exercises increased and with more food the presses will follow suit eventually!

 

[LeanEngineer]

My bench press has been at the plateau for awhile now and can't seem to get it to move. I agree more food would probably aid in that to increase strength.

 

[TheMrMuscle]

Legs
Wednesday, 9 June 2021 at 06:59

Elliptical Machine
Set 1: 10:00

Single Leg Curl Legendary
Set 1: 10 kg × 15 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 35 kg × 12
Set 4: 35 kg x 10 - PULLED HAMSTRING

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

Hack Squat
Set 1: 0 kg × 20 [Warm-up]
Set 2: 20 kg × 15 [Warm-up]
Set 3: 20 kg × 20
Set 4: 20 kg × 20

Glute Press
Set 1: 30 kg × 20
Set 2: 30 kg × 20

Leg Extensions Legendary
Set 1: 15 kg × 20
Set 2: 15 kg × 20

Standing Calf Raise (Machine)
Set 1: 5 kg × 10
Set 2: 5 kg × 10
Set 3: 5 kg × 10
Set 4: 5 kg × 10
Set 5: 5 kg × 10
Set 6: 5 kg × 10
Set 7: 5 kg × 10

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

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

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 10:00

Crying
Set 1: 10:00

Well ****!
So felt really good today, its warm and nice so i got a good weat warming up. Did everything like i alway do in preperation. Then on the second work set of leg curls BAM my right hammy pops. Fortunately it doesnt seem like it tore just got strained. But ****, stuff like that sucks. So it will be rehab for the hamstrings going forward. Ill just have to focus on quads and calves for a while.

But that isnt all... ive had some problems with my right big toe for a while. Its been inflamed and leaking all kinda nasty stuff. Ive figured its some kind of ingrown nail or something. Well, when i pulled my hamstring i ofcoruse rleased the weight fast and SLAMMED my bad toe into the edge of the machine... So i felt something happen whith my toe and the pain there was worse than the hamstring. But i refused to take my socks off before after the workout... The picture ive linked under is NASTY, so dont click it if you know you are squemish.

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So basically the nail came off and it looks like it was allready on its way as the new nail has already started growing beneath.
Hopefully this means that my toe will not hurt like a mother anymore. So maybe the hamstring was worth this happening. We will have to see!

 

[LeanEngineer]

There's gotta be an easier way to fix your big toe rather than pull a hammy! Hope a speedy recovery with resting the hamstring will get you back doing leg curls!

 

[TheMrMuscle]

There's gotta be an easier way to fix your big toe rather than pull a hammy! Hope a speedy recovery with resting the hamstring will get you back doing leg curls!

Yeah you should think there would be!
Thanks man, right now my toe hurts a million times more than my hammy haha.

 

[TheMrMuscle]

Pull
Thursday, 10 June 2021 at 06:49

Elliptical Machine
Set 1: 10:00

Chest Supported Row
Set 1: 0 kg × 20 [Warm-up]
Set 2: 15 kg × 15 [Warm-up]
Set 3: 30 kg × 8 [Warm-up]
Set 4: 45 kg × 10
Set 5: 45 kg × 9
Set 6: 30 kg × 20

Mag Grip Pulldown
Set 1: 40 kg × 15 [Warm-up]
Set 2: 60 kg × 10 [Warm-up]
Set 3: 85 kg × 12
Set 4: 65 kg × 20

Seal Row (Dumbbell)
Set 1: 10 kg × 15 [Warm-up]
Set 2: 15 kg × 10 [Warm-up]
Set 3: 20 kg × 12
Set 4: 15 kg × 20

Pulldown Behind Head (MAG)
Set 1: 40 kg × 15 [Warm-up]
Set 2: 60 kg × 10 [Warm-up]
Set 3: 80 kg × 12
Set 4: 60 kg × 20

Seated Dumbbell Shrug
Set 1: 30 kg × 10
Set 2: 30 kg × 10
Set 3: 30 kg × 10
Set 4: 30 kg × 10

Seated Bent Over Reverse Flyes
Set 1: 6 kg × 20
Set 2: 6 kg × 20
Set 3: 6 kg × 20

Concentration Curl (Dumbbell)
Set 1: 12,5 kg × 10 [Warm-up]
Set 2: 15 kg × 5 [Warm-up]
Set 3: 17,5 kg × 12

Close-grip Preacher Ez-bar Curls
Set 1: 0 kg × 15 [Warm-up]
Set 2: 10 kg × 8 [Warm-up]
Set 3: 20 kg × 11
Set 4: 10 kg × 19

Hammer Curl (Dumbbell)
Set 1: 15 kg × 10 [Warm-up]
Set 2: 20 kg × 5 [Warm-up]
Set 3: 22,5 kg × 8
Set 4: 17,5 kg × 20

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

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

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

Lying Vacuum
Set 1: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 10:00

So because of my hamstring I had to adjust my exercise choices. So no bent over row movments as they load the hamstring. Luckily we have a bunch of row equipment at the gym and when doing them this way the stretch and squeeze gets extra focused. So i actually had one of the best back workouts in a while.

My Whoop impressed me again as found out that i had injured myself and that my body was working hard to heal it self. So recovery score was poor.

 

[TheMrMuscle]

Upper And Lower Push
Saturday, 12 June 2021 at 07:49

Elliptical Machine
Set 1: 10:00

Incline Bench Press (Dumbbell)
Set 1: 12,5 kg × 15 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 25 kg × 5 [Warm-up]
Set 4: 30 kg × 10
Set 5: 22,5 kg × 17

Hammer Decline Press
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 × 10
Set 5: 60 kg × 20

Chest Fly (Dumbbell)
Set 1: 15 kg × 18
Set 2: 15 kg × 13

Plate Loaded Shoulder Press (Gymleco)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 40 kg × 12
Set 4: 30 kg × 15

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

Triceps Pushdown (Ez-bar)
Set 1: 10 kg × 15 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 30 kg × 12
Set 4: 25 kg × 20

Triceps Extension (Cable)
Set 1: 10 kg × 20
Set 2: 12,5 kg × 17

Dual Action Leg Press Hoist
Set 1: 0 kg × 15 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 60 kg × 5 [Warm-up]
Set 4: 90 kg × 12
Set 5: 70 kg × 20

Pendulum Squat
Set 1: 0 kg × 15 [Warm-up]
Set 2: 20 kg × 5 [Warm-up]
Set 3: 27,5 kg × 8
Set 4: 15 kg × 20

Single Leg Extension (Gymleco)
Set 1: 15 kg × 15
Set 2: 15 kg × 15

Seated Calf Raise (Plate Loaded)
Set 1: 5 kg × 12
Set 2: 5 kg × 12
Set 3: 5 kg × 12
Set 4: 5 kg × 12
Set 5: 5 kg × 21

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

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 10:00

Awesome workout, had some minor strength gains on everything even the pressing movments for chest.
Substituted the French Press for the Pushdown for my elbows sake and got a MAD pump.
I even could push myself on the leg movments without any hamstring pain.
My fucking toe though, what a mess!

 

[LeanEngineer]

My fucking toe though, what a mess!

I've hurt my toe before as well and you don't realize how much you use your toes in everyday moment and walking until you hurt it.

 

[TheMrMuscle]

Weekly Report 07. June - 13.June
Week 14 M-Test

Diet:
(Everything tracked in MyFitnessPal)

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On Saturday I had my first extra treat on 6 week. A new Ben&Jerry flalvor came out in Sweden and we wanted to try it. Its called Chip Happens and ill give it a 3/5. I didnt really taste the chips, but the chocolate was good as it always is. I had like 2/3 of it, so a little extra calories there.

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

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Weight jumped up quite a bit this week, but im guessing its water etc from getting injured. I do see I have less low days than usuall. So we will have to see if this means my bodyweight is stabilizing, which i wouldnt be against at all!
One funny thing is how my scale all of a sudden told me my bodyfat was 8,2% on Sunday haha. Thats why you should never trust scales like this.
​