MrMuscle's lean bulk and supplements log - CEL M-Test/CEL Epi-Plex/SNS GlycoPhase

TheMrMuscle

TheMrMuscle

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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

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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

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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.

Messed up toe

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!
 
Last edited:
LeanEngineer

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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

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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

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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.
 

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TheMrMuscle

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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

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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

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

Diet:

(Everything tracked in MyFitnessPal)

205808


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)

205809


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.
 
TheMrMuscle

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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.

205810


Caloric expenditure up again from last week which is good to see!​
 
TheMrMuscle

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

205811
205812


Another great week of sleep. But recovery took a hit!
First red day is after pulling my hamstring and loosing a toe nail.
Second red day is after having 2/3 of a Ben&Jerry haha. First treat in 6 weeks and the Whoop let me know that im not allowed that haha.​
 
TheMrMuscle

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

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

Weekly report:
Man I was bummed when i pulled my hamstring, i really thought it was serious. Luckily now a week later the pain is almost gone. BUT im being careful with putting strain on it.
The toe is a bit worse, but it is much better. I had some kinda of infection in it before it happened. So when i busted it open it kinda "freed" the new nail underneath. So it has slowly gotten less infected and less sore.​
 
TheMrMuscle

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This week i had to post 4 replies to get my whole weekly report...
Its getting harder and harder to motivate myself to logging like i do when the forum works against me.
 

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