MrMuscle's lean bulk and supplements log - Optimize-T, M-Test and Epi-Plex

TheMrMuscle

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I'm like that with shoulders or chest. I feel like once I get the pump going on either of those muscle groups I can keep going for a while. May have to lower the weight but could chase the pump all day.
Im to long limbed for the pushing days to be that much fun haha.
 
TheMrMuscle

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Upper And Lower Push
Saturday, 17 July 2021 at 08:12

Elliptical Machine

Set 1: 10:00

Flat ISO Lateral Hammer Press
Set 1: 20 kg × 20 [Warm-up]
Set 2: 35 kg × 10 [Warm-up]
Set 3: 45 kg × 5 [Warm-up]
Set 4: 57,5 kg × 10
Set 5: 40 kg × 17

Chest Dip
Set 1: 10 reps [Warm-up]
Set 2: +10 kg × 5 [Warm-up]
Set 3: +15 kg × 10
Set 4: 16 reps

Incline Chest Fly (Dumbbell)
Set 1: 15 kg × 15
Set 2: 10 kg × 21

Shoulder Press Machine (Neutral Grip)
Set 1: 30 kg × 10 [Warm-up]
Set 2: 45 kg × 5 [Warm-up]
Set 3: 55 kg × 10
Set 4: 35 kg × 17

Dumbbell Lateral Raise (Occlusion training)

Set 1: 4 kg × 30
Set 2: 4 kg × 15
Set 3: 4 kg × 15
Set 4: 4 kg × 15

Triceps Pushdown (Ez-bar)
Set 1: 12,5 kg × 15 [Warm-up]
Set 2: 25 kg × 10 [Warm-up]
Set 3: 37,5 kg × 10
Set 4: 30 kg × 18

Triceps Extension (Cable occlusion training)
Set 1: 10 kg × 30
Set 2: 10 kg × 15
Set 3: 10 kg × 15

Dual Action Leg Press Hoist
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 8 [Warm-up]
Set 3: 60 kg × 5 [Warm-up]
Set 4: 80 kg × 3 [Warm-up]
Set 5: 105 kg × 11
Set 6: 85 kg × 16

Leg Press (Narrow Stance)
Set 1: 80 kg × 5 [Warm-up]
Set 2: 120 kg × 12
Set 3: 85 kg × 20

Leg Extensions (Occlusion training)
Set 1: 10 kg × 30
Set 2: 10 kg × 15
Set 3: 10 kg × 15
Set 4: 10 kg × 15

Seated Calf Raise (Plate Loaded)
Set 1: 10 kg × 12
Set 2: 10 kg × 12
Set 3: 10 kg × 12
Set 4: 10 kg × 12
Set 5: 10 kg × 21

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

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 10:00

I felt like i leveled up during this workout. I just felt amazing and everything went great.
Im adding some more occlusion training as you can see and today i did it for the first time on side delts. Ive always done them on limbs, shoulders are a bit weird to to them on as you occlude the arm. But holy crap, the pump was real!

Recovery was spot on as well, just as i planed and hoped. In the green again after my rest day, perfect!

206831
 
TheMrMuscle

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Weekly Report 12. July - 18.July
Week 19 M-Test

Diet:

(Everything tracked in MyFitnessPal)

206876


Another perfect week of diet in the books.
Sunday we went out to eat and I had a Smoked Brisket Sandwich, which was pretty darn good.
But again, they didnt have any deserts that i wanted. So my fiance said "Ill bake you a gooey chocolate cake just the way you like it"... and she did... and it was DAMN good.

206877


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

206878


Ok so my bodyweight actually dropped this week, so its time to up the calories.
Im actually adding a new food this time, Quinoa. I have not eaten Quinoa regularly before, so it will be interesting to see how my stomach reacts. I will be soaking it in apple cide vinegar over night before cooking to ensure better digestion.
The reason for adding it is because it has great micronutrient content, but also the food with the highest amount of ecdysterone. So that together with all the spinach im eating should give me a good amount of that on the daily basis.
Im not adding much to begin with, just around 30g a day which gives me just about a 100 calorie increase in intake.​
 
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.

206879
 
TheMrMuscle

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Recovery:
(Sleep measured with my Whoop that I wear all day and night)
206880
206881


Really happy with the recovery and sleep this week!
Even though it was hot as hell every night I managed to get enough rest.​
 
LeanEngineer

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Now that sandwich looks good! I may have to put a hold on the peppers though :(
 
TheMrMuscle

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Push
Tuesday, 20 July 2021 at 07:12

Elliptical Machine

Set 1: 10:00

Incline Bench Press (Smith Machine)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]
Set 3: 50 kg × 5 [Warm-up]
Set 4: 60 kg × 9
Set 5: 45 kg × 20

Multigrip Bar Bench Press (Wide)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 35 kg × 5 [Warm-up]
Set 3: 45 kg × 10
Set 4: 30 kg × 18

Pullover (Dumbbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 32,5 kg × 11
Set 3: 22,5 kg × 25

Cable Crossover
Set 1: 20 kg × 12
Set 2: 20 kg × 12

Shoulder Press Behind Neck (Smith)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 10
Set 3: 20 kg × 16

Lateral Raise (Machine)
Set 1: 22,5 kg × 25
Set 2: 25 kg × 20
Set 3: 27,5 kg × 15
Set 4: 30 kg × 12
Set 5: 35 kg × 10

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

Floor Press (Close Grip)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 60 kg × 11
Set 4: 47,5 kg × 18

One-arm Dumbbell Extension
Set 1: 10 kg × 15
Set 2: 10 kg × 12
Set 3: 10 kg × 10

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

Cable Crunch
Set 1: 25 kg × 15
Set 2: 25 kg × 15

Stick Twist
Set 1: 50 reps

Lying Vacuum
Set 1: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 10:00

Another good one in the books! It very interesting to see what my Whoop is telling me these days. Since its a tool that "learns" my body and how it reacts, the longer you wear it the more correct it becomes. So now after a rest day my recovery was a high green again, just as it is supposed to be. Then it will decline untill im able to fully recovery on my nest rest day on friday.

206917
 
LeanEngineer

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Another good one in the books! It very interesting to see what my Whoop is telling me these days. Since its a tool that "learns" my body and how it reacts, the longer you wear it the more correct it becomes.
You and the whoop are one now! You may just have to embed it in your wrist ;)
 
TheMrMuscle

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Legs
Wednesday, 21 July 2021 at 06:50

Elliptical Machine

Set 1: 10:00

Nordic Gym Seated Leg Curl
Set 1: 15 kg × 20 [Warm-up]
Set 2: 25 kg × 15 [Warm-up]
Set 3: 35 kg × 8 [Warm-up]
Set 4: 45 kg × 9
Set 5: 30 kg × 20

Leg Extensions Legendary
Set 1: 15 kg × 20 [Warm-up]
Set 2: 25 kg × 10 [Warm-up]
Set 3: 35 kg × 5 [Warm-up]
Set 4: 50 kg × 8
Set 5: 30 kg × 20

Hack Squat
Set 1: 0 kg × 10 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 62,5 kg × 9
Set 5: 45 kg × 20

Vertical Leg Press (Wide Stance)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 52,5 kg × 12
Set 4: 37,5 kg × 20

Single Leg Press
Set 1: 15 kg × 12
Set 2: 15 kg × 12

Reverse Hyperextensions
Set 1: 0 kg × 15 [Warm-up]
Set 2: 10 kg × 15
Set 3: 10 kg × 15

Vertical Calf Press
Set 1: 17,5 kg × 12
Set 2: 17,5 kg × 12
Set 3: 17,5 kg × 12
Set 4: 17,5 kg × 12

Standing Calf Raise Occlusion
Set 1: 0 kg × 30
Set 2: 0 kg × 15
Set 3: 0 kg × 15
Set 4: 0 kg × 15

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

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 20:00

Weights are slowly but surely going up on these leg workouts. My achilles did hurt today but i managed to push thru it. I felt my sleep was so so today but I ended up getting a great recovery score again. It must be because of the cooler weather, not as hot at night and better sleep because of it.

206934
 
LeanEngineer

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Thats going to be the next model, just a chip under the skin!
I agree. It's coming, it's just a matter of time! I'm curious how many would try it out if it was available.
 
TheMrMuscle

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Pull
Thursday, 22 July 2021 at 07:10

Elliptical Machine

Set 1: 10:00

Chest Supported Row
Set 1: 15 kg × 15 [Warm-up]
Set 2: 25 kg × 10 [Warm-up]
Set 3: 35 kg × 5 [Warm-up]
Set 4: 48,75 kg × 11
Set 5: 35 kg × 20

Mag Grip Pulldown
Set 1: 50 kg × 10 [Warm-up]
Set 2: 75 kg × 5 [Warm-up]
Set 3: 92,5 kg × 10
Set 4: 75 kg × 15

Seated Row (MAG Medium)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 80 kg × 8
Set 4: 65 kg × 17

Lat Pulldown (Behind The Neck)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 75 kg × 10
Set 4: 55 kg × 18

Pullover (Machine)
Set 1: 20 kg × 20
Set 2: 25 kg × 15

Shrug (Dumbbell)
Set 1: 35 kg × 12
Set 2: 35 kg × 12
Set 3: 35 kg × 12

Seated Bent Over Reverse Flyes
Set 1: 8 kg × 15
Set 2: 8 kg × 15
Set 3: 8 kg × 15

Close-grip Preacher Ez-bar Curls
Set 1: 0 kg × 15 [Warm-up]
Set 2: 10 kg × 10 [Warm-up]
Set 3: 22,5 kg × 8
Set 4: 12,5 kg × 20

Seated Alt Dumbbell Curls
Set 1: 10 kg × 5 [Warm-up]
Set 2: 17,5 kg × 12
Set 3: 12,5 kg × 20

Bayesian Curl (Single Arm)
Set 1: 10 kg × 12
Set 2: 7,5 kg × 18

Crunch (Machine)
Set 1: 65 kg × 20
Set 2: 65 kg × 20

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

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

Lying Vacuum
Set 1: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 10:00

What an amazing workout! Had great energy and the pump was off the hook. The addition of Amentoflavone XT from SNS definitely contributed to that! Looking forward to see how it treats me in the future.

1626962992081.png


But my workout shouldnt have been this good according to my Whoop, which gave me a really poor recovery stat today. Im trying to figure out why my HRV tanked so much this night. I am a little sore after yesterdays leg workout, and im almost never sore. So maybe that is it. Also sleep amount was low, so that probably had a hand in it as well.

Well tomorrow is a rest day so ill be sure to take advantage of that so that I can get in the green again.
 

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LeanEngineer

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Well tomorrow is a rest day so ill be sure to take advantage of that so that I can get in the green again.
Definitely looks like a recovery day is needed based on what whoop is saying. I think I need a rest day this weekend. Definitely a cheat day is coming for me with some good chinese food!
 
TheMrMuscle

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Definitely looks like a recovery day is needed based on what whoop is saying. I think I need a rest day this weekend. Definitely a cheat day is coming for me with some good chinese food!
Yeah it seems like its needed. I got a bunch of sleep last night (almost 10 hours!) but my recovery barely moved. So it will be interesting to see what it shows tomorrow. I will be going out to eat lunch on sunday, so we will see if im in a need of a refeed or not then. I am in a caloric surplus so common sense says refeeds are not needed. But seems like nothing is common with me haha.

206979
 
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Dang 10 hours of sleep! I can't remember the last time I got that much sleep in one night. I'm usually around the 6 to 7 hour of sleep range.
 
TheMrMuscle

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Dang 10 hours of sleep! I can't remember the last time I got that much sleep in one night. I'm usually around the 6 to 7 hour of sleep range.
Yeah it was one of those perfect storms! I got home from work and both me and my fiance was tired. So we ate, went a walk with the dogs and straight to bed. Combined with a day off from the gym meant i could sleep until 7am instead of 5am. BAM, 10 hours.
 
TheMrMuscle

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Upper And Lower Push
Saturday, 24 July 2021 at 08:11

Elliptical Machine

Set 1: 10:00

Flat ISO Lateral Hammer Press
Set 1: 20 kg × 20 [Warm-up]
Set 2: 35 kg × 10 [Warm-up]
Set 3: 45 kg × 5 [Warm-up]
Set 4: 57,5 kg × 12 [Failure]
Set 5: 40 kg × 18 [Failure]

Chest Dip
Set 1: 10 reps [Warm-up]
Set 2: +15 kg × 11 [Failure]
Set 3: 16 reps [Failure]

Incline Chest Fly (Dumbbell)
Set 1: 10 kg × 10
Set 2: 17,5 kg × 11
Set 3: 10 kg × 23

Lateral Raise Occlusion (Dumbbell)
Set 1: 5 kg × 30
Set 2: 5 kg × 15
Set 3: 5 kg × 15
Set 4: 5 kg × 15

Triceps Pushdown (Ez-bar)
Set 1: 12,5 kg × 15 [Warm-up]
Set 2: 25 kg × 10 [Warm-up]
Set 3: 37,5 kg × 12 [Failure]
Set 4: 30 kg × 20 [Failure]

Triceps Extension Occlusion (Cable)
Set 1: 10 kg × 30
Set 2: 10 kg × 15
Set 3: 10 kg × 15
Set 4: 10 kg × 15

Dual Action Leg Press Hoist
Set 1: 25 kg × 10 [Warm-up]
Set 2: 45 kg × 8 [Warm-up]
Set 3: 65 kg × 4 [Warm-up]
Set 4: 85 kg × 2 [Warm-up]
Set 5: 105 kg × 12 [Failure]
Set 6: 85 kg × 17

Leg Press (Narrow Stance)
Set 1: 80 kg × 5 [Warm-up]
Set 2: 125 kg × 10 [Failure]
Set 3: 90 kg × 20

Leg Extensions Occlusion
Set 1: 10 kg × 30
Set 2: 10 kg × 15
Set 3: 10 kg × 15
Set 4: 10 kg × 15

Seated Calf Raise (Plate Loaded)
Set 1: 10 kg × 15
Set 2: 10 kg × 15
Set 3: 10 kg × 15
Set 4: 10 kg × 15
Set 5: 10 kg × 21

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

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 10:00

Today I increased my reps and pundages on EVERY movment, incredible. I did increase my daily caloric intake with 100 calories this week, so that must have helped. The pump was also amazing, my chest was pumped after the warm up sets on the first exercise! Thank you Amentoflavone XT!

Recovery spiked back up as well, just as "planned". It sure is nice when stuff happens like you expect them too.

207005
 
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Nice workout. I need to go to failure more often on my last set. It helps when there's someone to spot and push you through the failed reps with a couple assisted reps as well.
 
TheMrMuscle

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Nice workout. I need to go to failure more often on my last set. It helps when there's someone to spot and push you through the failed reps with a couple assisted reps as well.
I havent had a training partner in 10 years haha. So i train to failure as in when my technique breaks down. That seems to be working so far!
 
TheMrMuscle

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Weekly Report 19. July - 25.July
Week 20 M-Test

Diet:

(Everything tracked in MyFitnessPal)

207050


This week I increased my calories by around 100 calories a day, from 30g of quinoa.
It felt good, no stomach issues or anything so im just gonna keep going.
On sunday me and my fiance went out for lunch at a place we both love.
I did plan on NOT ordering everything on the menu, but i failed at it again :D

207051
207052


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

207053


Quite a big rebound weight from my low readings last week. Will be interesting to see if it sticks or if it will drop again this week. Temperature and water seems to really make a difference these days.​
 
TheMrMuscle

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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.

207054
 
TheMrMuscle

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Recovery:
(Sleep measured with my Whoop that I wear all day and night)
207055
207056


Another good week of sleep and recovery.
Couldnt really figure out why i got red in the middle of the week there. But I bounced back fast from it so thats good!​
 
TheMrMuscle

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SERIOUS NUTRITION SOLUTIONS ANACYCLUS XT LOG
207092
207093


- Natural Testosterone Booster
- Natural Anabolic Properties
- Lean Muscle & Strength Gains
- Sexual Health & Performance
- Improved Libido & Vitality
- Ultra-Potent Anacyclys Pyrethrum Extract

Finally its time for something new! Unfortunately all the EU distributors of SNS has been slow when it comes to stock all the new goodies. So i decided to try to get it directly from the source, and it worked!
Ive been wanting to try something new for a while, and SNS always has the best stuff.
I have 2 bottles so this will be a 8 week long run.
I will be stacking this with M-Test and Epi-Plex as ive been using them for a good long time now and belive I can distinguish what effects Anacyclus XT brings to the table.

DOSING

I will follow the recommended dosage which means 1 cap forur times a day with meals.

STARTING STATS

207094


Height: 190 cm
Weight: 84,7 kg
Body Fat: 11,8% (Using an Aria Fitbit Scale)

MY DIET

The last couple of years ive been following The Vertical Diet by Stan Efferding and ive never felt better. The diet revolves around getting enough of all the micro nutrients thru a solid food selection and having optimal digestion.

Right now im lean bulking but keeping an eye on fat gain. So calories are being manipulated as needed.

Ive stopped with my weekly refeed and instead i usually have 1 treat meal a week. This tend to land on sundays as my post workout meal. Where me and my fiance go out and spend some quality time together.

I do a carb cycle plan with 2 low, 2 ,medium and 3 high days.

LOW DAYS
3090 kcal
262g protein
255g carbs
88g fat

MEDIUM DAYS
3518 kcal
280g protein
339g carbs
92g fat

HIGH DAYS
3632 kcal
280g protein
362g carbs
94g fat

MY TRAINING

Strength training
Im lifting 5 days a week with 2 days completely off.
Split looks like this:

Monday - Off
Tuesdays - Chest, Shoulders, Triceps and Abs
Wednesday - Legs
Thursday - Back, Biceps and Abs
Friday - Off
Satuday - Chest, shoulders, triceps, quads, glutes, calves
Sunday - Beck, Biceps, Hamstrings, Calves and abs

My focus now is back thickness and quad size.

Cardio
Im following Stan Efferdings suggestion on doing 2-4 ten minutes walks post meals every day. The reasoning behind these walks are that they will improve insulin sensitivity, decrease gas, improve digestion, decrease DOMS and aid in recovery. I also walk my dogs a couple of times a day. I usually get from 15k to 20k steps each day.

Mobility
I start and finish every workout with mobility drills, stretching and foam rolling.
I usually spend around 30-40 minutes per session at this.

EXPECTATIONS

This is a supplement I dont have any experience with before. I know it has been used in a few older beloved supplements and people relly enjoyed the results.
For me at the age of 42 the results im hoping for are in line with the outline.

- Optimize test production
- Vitality and virilization
- Muscle gain

Really looking forward to this run and hope some of you want to follow along.​
 
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Delt and tricep looking lean in the progress pic!
 
TheMrMuscle

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Push
Tuesday, 27 July 2021 at 07:17

Elliptical Machine

Set 1: 10:00

Incline Bench Press (Smith Machine)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]
Set 3: 50 kg × 5 [Warm-up]
Set 4: 60 kg × 10 [Failure]
Set 5: 47,5 kg × 17 [Failure]

Multigrip Bar Bench Press (Wide)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 35 kg × 5 [Warm-up]
Set 3: 45 kg × 10 [Failure]
Set 4: 30 kg × 20 [Failure]

Pullover (Dumbbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 32,5 kg × 12 [Failure]
Set 3: 25 kg × 20 [Failure]

Cable Crossover
Set 1: 20 kg × 14 [Failure]
Set 2: 20 kg × 13 [Failure]

Shoulder Press Behind Neck (Smith)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 12 [Failure]
Set 3: 20 kg × 20 [Failure]

Lateral Raise (Machine)
Set 1: 22,5 kg × 25 [Failure]
Set 2: 25 kg × 20 [Failure]
Set 3: 27,5 kg × 15 [Failure]
Set 4: 30 kg × 12 [Failure]
Set 5: 35 kg × 10 [Failure]

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

Floor Press (Close Grip)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 60 kg × 12 [Failure]
Set 4: 47,5 kg × 19 [Failure]

One-arm Dumbbell Extension
Set 1: 10 kg × 15 [Failure]
Set 2: 10 kg × 14 [Failure]
Set 3: 10 kg × 12 [Failure]

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

Cable Crunch
Set 1: 25 kg × 15
Set 2: 25 kg × 15

Stick Twist
Set 1: 50 reps

Lying Vacuum
Set 1: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 10:00

I pushed extra reps or weight on EVERY exercise today, that felt good!
My recovery for monday started off good, but it dipped today. We are having another heat wave so im guessing the heat at night is the culprit. But im still in the yellow so that isnt too bad!

207098
 
TheMrMuscle

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Legs
Wednesday, 28 July 2021 at 07:13

Elliptical Machine

Set 1: 10:00

Nordic Gym Seated Leg Curl
Set 1: 15 kg × 20 [Warm-up]
Set 2: 25 kg × 15 [Warm-up]
Set 3: 35 kg × 8 [Warm-up]
Set 4: 45 kg × 10 [Failure]
Set 5: 32,5 kg × 17 [Failure]

Leg Extensions Legendary
Set 1: 15 kg × 15 [Warm-up]
Set 2: 25 kg × 10 [Warm-up]
Set 3: 35 kg × 5 [Warm-up]
Set 4: 50 kg × 10 [Failure]
Set 5: 32,5 kg × 18 [Failure]

Hack Squat
Set 1: 0 kg × 10 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 62,5 kg × 10 [Failure]
Set 5: 47,5 kg × 17 [Failure]

Vertical Leg Press (Wide Stance)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 55 kg × 12 [Failure]
Set 4: 40 kg × 20 [Failure]

Single Leg Press
Set 1: 20 kg × 12
Set 2: 20 kg × 12

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

Vertical Calf Press
Set 1: 20 kg × 12
Set 2: 20 kg × 12
Set 3: 20 kg × 12
Set 4: 20 kg × 12

Standing Calf Raise Occlusion (Machine)
Set 1: 5 kg × 30
Set 2: 5 kg × 15
Set 3: 5 kg × 15
Set 4: 5 kg × 15

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

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 20:00

Yesterday while reracking a dumbbell i tweaked my lower back. So I was a bit sceptical to how todays workout would go. I brought my belt just in case it was needed. But I ended up not using it because of my exercise choices. Im doing exercises that doesnt put too much strain on my achilles and because of that my whole body is pretty much locked when doing them. So I actually increased either my reps or weights on all exercises today!

My Whoop noticed my injured back so my recovery was low today. But not in the red at least so thats good!

207130
 
LeanEngineer

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Lower back is the worst pain and seems like easier injury location :(
 
GQdaLEGEND

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yup once i feel something in the lower back .. basically means next day is rest day for me lol

hope you get some rest and feel better
 
TheMrMuscle

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Lower back is the worst pain and seems like easier injury location :(
Yeah ive always been prone to it as well. Its always on the same side, so i maybe need some kind of hip aligment threatment.

yup once i feel something in the lower back .. basically means next day is rest day for me lol

hope you get some rest and feel better
Unfortunately im dumb, so I went to the gym haha. BUT tomorrow is a rest day.
 
GQdaLEGEND

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Yeah ive always been prone to it as well. Its always on the same side, so i maybe need some kind of hip aligment threatment.


Unfortunately im dumb, so I went to the gym haha. BUT tomorrow is a rest day.
haha not dumb .. only u know your body .. mind vs heart is a tough battle to win lol
 
TheMrMuscle

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Pull
Thursday, 29 July 2021 at 07:12

Elliptical Machine

Set 1: 10:00

Chest Supported Row
Set 1: 20 kg × 15 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 50 kg × 10 [Failure]
Set 5: 37,5 kg × 20 [Failure]

Mag Grip Pulldown
Set 1: 50 kg × 10 [Warm-up]
Set 2: 75 kg × 5 [Warm-up]
Set 3: 92,5 kg × 11 [Failure]
Set 4: 75 kg × 17 [Failure]

Seated Row (MAG Medium)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 80 kg × 10 [Failure]
Set 4: 65 kg × 20 [Failure]

Lat Pulldown (Behind The Neck)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 75 kg × 11 [Failure]
Set 4: 55 kg × 20 [Failure]

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

Shrug (Dumbbell)
Set 1: 37,5 kg × 12 [Failure]
Set 2: 37,5 kg × 10 [Failure]
Set 3: 37,5 kg × 10 [Failure]

Seated Bent Over Reverse Flyes
Set 1: 8 kg × 15
Set 2: 8 kg × 15
Set 3: 8 kg × 15 [Failure]

Close-grip Preacher Ez-bar Curls
Set 1: 0 kg × 15 [Warm-up]
Set 2: 10 kg × 10 [Warm-up]
Set 3: 22,5 kg × 10 [Failure]
Set 4: 15 kg × 20 [Failure]

Seated Alt Dumbbell Curls
Set 1: 12,5 kg × 5 [Warm-up]
Set 2: 20 kg × 10 [Failure]
Set 3: 15 kg × 20 [Failure]

Bayesian Curl (Single Arm)
Set 1: 12,5 kg × 10 [Failure]
Set 2: 7,5 kg × 18 [Failure]

Crunch (Machine)
Set 1: 70 kg × 20
Set 2: 70 kg × 20

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

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

Lying Vacuum
Set 1: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 10:00

Yesterday my fiance worked an evening shift and usually i just go to bed early then. But I hadnt seen here since the morning the day before, so i decided to stay up and wait for her. So when she came home we had some time tigether, watched the Crossfit Games before going to bed, where we ended up making love (tmi i know, but it is importent to get the complete picture).

When my alarm went up at 05.00am i woke up dead tired. Had some light headache and a serious brain fog. Partly because I stayed up way longer than usual but having intercourse at night just wrecks me the next morning. Something my Whoop always agrees with:

207160


I sometimes tease my fiance about this. Showing her the recovery score and telling her "see what i sacrifice for you!"... for some reason she doesnt find it funny haha.

Well, as it was a big back day I had to get my **** together, luckily yesterday i got my second delivery from @sns8778 which contained some real goodies.

207161


I did seriously concider taking Vasoforce Rush as my PWO today as I felt so tired. But i really dont like to take a high stim PWO during the work week as I dont know how i will feel at work afterwards. So i ended up with this stack:

207162


And... holy ****! I had one of the best workouts in memory! Some of my strength increases today is beyond wild (that is probably due to other things though) i had the sickest back pump ever and the energy was insane. This stack is a MUST try!
 
TheMrMuscle

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Upper And Lower Push
Saturday, 31 July 2021 at 08:13

Elliptical Machine

Set 1: 10:00

Flat ISO Lateral Hammer Press
Set 1: 20 kg × 15 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]
Set 3: 50 kg × 5 [Warm-up]
Set 4: 60 kg × 9 [Failure]
Set 5: 40 kg × 20 [Failure]

Chest Dip
Set 1: 10 reps [Warm-up]
Set 2: +17,5 kg × 7 [Failure]
Set 3: 16 reps [Failure]

Incline Chest Fly (Dumbbell)
Set 1: 10 kg × 10 [Warm-up]
Set 2: 17,5 kg × 12
Set 3: 12,5 kg × 20

Lateral Raise (Dumbbell)
Set 1: 5 kg × 30
Set 2: 5 kg × 15
Set 3: 5 kg × 15
Set 4: 5 kg × 15

Triceps Pushdown (Ez-bar)
Set 1: 15 kg × 15 [Warm-up]
Set 2: 30 kg × 8 [Warm-up]
Set 3: 40 kg × 9 [Failure]
Set 4: 32,5 kg × 17 [Failure]

Triceps Extension (Cable)
Set 1: 10 kg × 30
Set 2: 10 kg × 15
Set 3: 10 kg × 15
Set 4: 10 kg × 15

Dual Action Leg Press Hoist
Set 1: 30 kg × 10 [Warm-up]
Set 2: 50 kg × 8 [Warm-up]
Set 3: 70 kg × 4 [Warm-up]
Set 4: 90 kg × 2 [Warm-up]
Set 5: 110 kg × 10 [Failure]
Set 6: 85 kg × 20 [Failure]

Leg Press (Narrow Stance)
Set 1: 90 kg × 8 [Warm-up]
Set 2: 125 kg × 12 [Failure]
Set 3: 95 kg × 20

Leg Extensions Legendary
Set 1: 10 kg × 30
Set 2: 10 kg × 15
Set 3: 10 kg × 15
Set 4: 10 kg × 15

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

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

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 10:00

Yet again im beating the log book on all lifts, its truly amazing how well its going now!

Last night we went to the movies after work, which we dont normally do on a friday as saturday is out movie night. But my fiance is working this weekend and I really wanted to see The Jungle Cruise. Which was awesome! But that meant less sleep last night. Also the night before my sleep got cut short as we had a thunderstorm and one of my puppies really doesnt like the loud bangs. So I stayed with him to make sure he was ok.

In spite of that my recovery was awesome this morning. It just goes to show how much spending quality time doing something you really like, matters. Going the movies and enjoying myself for 2 hours apparently dropped my stress levels so that my body more easily could recover.

207237
 
LeanEngineer

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I'll have to put The Jungle Cruise on my to watch list. Can't beat a movie with the rock in it!
 
TheMrMuscle

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Weekly Report 26. July - 01.August
Week 21 M-Test
Week 1 Anacyclus XT

Diet:

(Everything tracked in MyFitnessPal)

207288


On Saturday evening i fell into a tub of ice cream, not planned but **** happens!
Sunday I had a daddy/daughter day. So we first went to the gym in the morning and i put her thru my pull workout and she was a champ. She even survived the occlusion training haha.
After that we went out to eat. She picked the "food" place and i the dessert place. So that meant Italian for the main course and then we went to a waffle place for a big waffle with nutella, fruits, oreos and the works. Pluss a awesome milkshake!

207289
207290


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

207291


Higher bodyweight but lower bodyfat percentage from last week. Ill take it!

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

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

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

207292


Recovery:
(Sleep measured with my Whoop that I wear all day and night)
207293
207294

My sleep performance was down because I prioritized family a couple of nights instead of sleep. Recovery also reflects this, plus one red which I cant really wrap my head around.

Supplement comments:
The Anacyclus XT and M-Test combo seems legit! Ive been having a fantastic week when it comes to performance in the gym. Strength gains has been a bit crazy but very welcome.
Ive also noticed an increased libido after adding Anacyclus XT to the mix. Only one week in but so far im very happy.​
 
sns8778

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I'm glad that you're really enjoying M-Test and Anacyclus XT and it's really awesome that that's increasing your libido; especially being that from our experience, not much effects that, so that's really cool.

Also, congratulations on the Daddy Daughter day.
 
TheMrMuscle

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I'm glad that you're really enjoying M-Test and Anacyclus XT and it's really awesome that that's increasing your libido; especially being that from our experience, not much effects that, so that's really cool.

Also, congratulations on the Daddy Daughter day.
Yeah the libido increase is something im very happy about! (its also cool that im beating the logbook every day haha!)
 
TheMrMuscle

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Push
Tuesday, 3 August 2021 at 07:15

Elliptical Machine

Set 1: 10:00

Incline Bench Press (Smith Machine)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]
Set 3: 50 kg × 5 [Warm-up]
Set 4: 60 kg × 12 [Failure]
Set 5: 47,5 kg × 18 [Failure]

Multigrip Bar Bench Press (Wide)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 35 kg × 5 [Warm-up]
Set 3: 45 kg × 10 [Failure]
Set 4: 32,5 kg × 16 [Failure]

Pullover (Dumbbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 32,5 kg × 15 [Failure]
Set 3: 25 kg × 22 [Failure]

Cable Crossover
Set 1: 20 kg × 15 [Failure]
Set 2: 20 kg × 12 [Failure]

Shoulder Press Behind Neck (Smith)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 32,5 kg × 9 [Failure]
Set 3: 22,5 kg × 20 [Failure]

Double Lateral Raise (Cable Behind Body)
Set 1: 5 kg × 20 [Failure]
Set 2: 7,5 kg × 14 [Failure]
Set 3: 7,5 kg × 10 [Failure]

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

Floor Press (Close Grip)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 62,5 kg × 9 [Failure]
Set 4: 47,5 kg × 20 [Failure]

One-arm Dumbbell Extension
Set 1: 12,5 kg × 10 [Failure]
Set 2: 12,5 kg × 10 [Failure]
Set 3: 12,5 kg × 10 [Failure]

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

Cable Crunch
Set 1: 25 kg × 15
Set 2: 25 kg × 15

Stick Twist
Set 1: 50 reps

Lying Vacuum
Set 1: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 10:00

I keep blasting the logbook to shreds each workout and it feels amazing. Gotta be careful now so that I dont give myself an injury! Recovery was in the yellow today which is not where id like to see it after a day off. We will have to see how it goes the rest of the week. Even though im feeling great it might be a sign that deload is needed soon.

207328
 
LeanEngineer

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Thats why im so strict with everything haha. So that I can partake in such foods without any consequenses!
Definitely worth it to enjoy those awesome looking meals! Milkshake looks delicious.

You should check out Erik Electric on youtube. He does crazy cheat meal challenges and is pretty strict when not doing the challenges.
 
TheMrMuscle

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Definitely worth it to enjoy those awesome looking meals! Milkshake looks delicious.

You should check out Erik Electric on youtube. He does crazy cheat meal challenges and is pretty strict when not doing the challenges.
Yeah ive seen a couple of vidoes of his. I gotta say i much prefer peoples cheat day videos, where they are enjoying foods. Erik just shovels it down and it doesnt seem like he is tasting it or enjoying it haha. Its like when im out to eat the foods i post, i put my fork and knife down between each bite so that i can really savor the flavour and everything sourrounding it.
 
TheMrMuscle

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Legs
Wednesday, 4 August 2021 at 07:19

Elliptical Machine

Set 1: 10:00

Nordic Gym Seated Leg Curl
Set 1: 15 kg × 20 [Warm-up]
Set 2: 25 kg × 15 [Warm-up]
Set 3: 35 kg × 8 [Warm-up]
Set 4: 45 kg × 12 [Failure]
Set 5: 32,5 kg × 20 [Failure]

Leg Extensions Legendary
Set 1: 15 kg × 15 [Warm-up]
Set 2: 25 kg × 10 [Warm-up]
Set 3: 35 kg × 5 [Warm-up]
Set 4: 50 kg × 11 [Failure]
Set 5: 32,5 kg × 19 [Failure]

Hack Squat
Set 1: 0 kg × 10 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 62,5 kg × 12 [Failure]
Set 5: 47,5 kg × 20 [Failure]

Vertical Leg Press (Wide Stance)
Set 1: 30 kg × 10 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 60 kg × 12 [Failure]
Set 4: 45 kg × 20 [Failure]

Single Leg Press
Set 1: 25 kg × 12
Set 2: 25 kg × 12

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

Vertical Calf Press
Set 1: 22,5 kg × 12
Set 2: 22,5 kg × 12
Set 3: 22,5 kg × 12
Set 4: 22,5 kg × 12

Standing Calf Raise Occlusion (Machine)
Set 1: 5 kg × 30
Set 2: 5 kg × 15
Set 3: 5 kg × 15
Set 4: 5 kg × 15

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

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 20:00

Another great workout with good progress. My achilles does hurt on these workouts but thats mostly on the calf exercises. But I dont think I can avoid that to be honest. Recovery was the exact same as yesterday, even though i got more sleep.

207353
 
TheMrMuscle

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Pull
Thursday, 5 August 2021 at 07:11

Elliptical Machine

Set 1: 10:00

Chest Supported Row
Set 1: 20 kg × 15 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 50 kg × 12 [Failure]
Set 5: 40 kg × 18 [Failure]

Mag Grip Pulldown
Set 1: 50 kg × 10 [Warm-up]
Set 2: 75 kg × 5 [Warm-up]
Set 3: 95 kg × 8 [Failure]
Set 4: 75 kg × 18 [Failure]

Seated Row (MAG Medium)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 80 kg × 12 [Failure]
Set 4: 67 kg × 17 [Failure]

Lat Pulldown (Behind The Neck)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 77 kg × 9 [Failure]
Set 4: 57 kg × 18 [Failure]

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

Shrug (Dumbbell)
Set 1: 37,5 kg × 12 [Failure]
Set 2: 37,5 kg × 11 [Failure]
Set 3: 37,5 kg × 10 [Failure]

Seated Bent Over Reverse Flyes
Set 1: 8 kg × 15
Set 2: 8 kg × 15
Set 3: 8 kg × 15 [Failure]

Close-grip Preacher Ez-bar Curls
Set 1: 0 kg × 15 [Warm-up]
Set 2: 10 kg × 10 [Warm-up]
Set 3: 22,5 kg × 10 [Failure]
Set 4: 17,5 kg × 15 [Failure]

Seated Alt Dumbbell Curls
Set 1: 20 kg × 12 [Failure]
Set 2: 17,5 kg × 16 [Failure]

Bayesian Curl (Single Arm)
Set 1: 15 kg × 12 [Failure]
Set 2: 10 kg × 20 [Failure]

Crunch (Machine)
Set 1: 75 kg × 20
Set 2: 75 kg × 20

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

Cable Twist
Set 1: 22,5 kg × 15
Set 2: 22,5 kg × 15

Lying Vacuum
Set 1: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 10:00

Another workout where I am lifting increased reps and/or weights on everything. BUT i am absolutely feeling more run down after the workouts. When looking at todays recovery score I think ill start my deload tomorrow. Seems like the perfect time for that now. I feel good but Im gonna trust the Whoop and see how that goes.

Deloading on my program is pretty simple. I do 2 working sets to failure on most of the exercises, in 2 different rep ranges. So basically ill just drop the second working set for each of those. That will reduce the volume and strain greatly. But it will still help me keep the strength thru the deload.

207384
 
LeanEngineer

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Nice workout! How long do you workouts usually take you?
 
TheMrMuscle

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Monthly Report July 2021

207404


Sleep performance increased for the third month in a row!

207405


Strain is cardiovascular exertion, so its kinda fudged when it comes to strength training. BUT the fact that im lifting heavier and more and the Strain is lower I take as good sign!

207406


Only TWO days in the red in the whole of July! Thats something to be proud of. You can also kinda see a pattern to where my days off are (mondays and fridays).

207407


Well I am definitely doing my job when it comes to sleep!

207408


I will keep wearing my Blue Light Glasses thats for damn sure. The Sex part is, well, SNS Anacyclus XT is making it hard to be abstinent from that! So thats a sacrifice ill have to make!
Added sugar and Late meal (refeed) I have noticed really wrecks my recovery. So trying to limit that to once a week.

207409


This change in HRV could be a sign of over reaching. So It will be interesting to see if my deload week will help boost it or not.

207410


Well this is a really good picture to finish up this log with!
Im in a caloric surplus but not increasing my bodyfat by much at all. Infact it dropped a bit, which is great to see.

Plans for August

Im now on my second week of Anacyclus XT which i plan on doing for a total of 8 weeks.
I just started my last bottle of M-Test so that will keep me thru August. After that im on the fence if I should get more or stop M-Test and run SNS new natty Anabolic solo to gauge its effect in a vacuum. Or keep taking M-Test with that on top. Ill have a talk with @sns8778 and hear his opinions. Either way im looking forward to it.​
 
sns8778

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Great comprehensive update. I would stay on M-Test imo. I think you have a great idea of how its working for you so I think you can still run anything else and tell how its working/helping.
 
TheMrMuscle

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Great comprehensive update. I would stay on M-Test imo. I think you have a great idea of how its working for you so I think you can still run anything else and tell how its working/helping.
That was my thinking as well. Ill put in an order as soon as its back in stock!
 

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