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

sns8778

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I hope that you feel better soon. Keeping you and your pup both in our prayers.
 
TheMrMuscle

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Thursday, 23 September 2021 at 07:34

Elliptical Machine

Set 1: 10:00

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

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

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

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

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

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

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

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

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

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

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

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

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

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

208649


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

208650


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

So that meant my fiance had to drive all the way back, re scheduel the surgery, take another day off from work.
Not out best week exactly.
 
LeanEngineer

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My yesterday wasn't too good either. Got a call from my wife and said our dog got knicked by a car on the back end. All in all she's super lucky and it just really bumped her on the back end. We took her to the pet hospital just so they could check everything out. They said she's fine after they did some x ray and ultrasound. They gave her some pain meds to assist and stole all my money ;)
 
TheMrMuscle

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My yesterday wasn't too good either. Got a call from my wife and said our dog got knicked by a car on the back end. All in all she's super lucky and it just really bumped her on the back end. We took her to the pet hospital just so they could check everything out. They said she's fine after they did some x ray and ultrasound. They gave her some pain meds to assist and stole all my money ;)
Glad to hear she is ok!
Ive been watching dog videos on IG all week just to cheer myself up haha.
 
LeanEngineer

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Glad to hear she is ok!
Ive been watching dog videos on IG all week just to cheer myself up haha.
Yep she seems to be doing good! I have a golden retriever so I like watching dog videos to cause it seems like a lot of them end up being goldens.
 
TheMrMuscle

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Tuesday, 28 September 2021 at 07:01

Elliptical Machine

Set 1: 10:00

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

Hack Squat
Set 1: 0 kg × 10 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 60 kg × 5 [Warm-up]
Set 5: 75 kg × 9 [Failure]
Set 6: 55 kg × 16 [Failure]

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

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

Leg Extensions Legendary
Set 1: 30 kg × 15 [Drop Set]
Set 2: 20 kg × 10 [Drop Set]
Set 3: 10 kg × 10 [Drop Set]

Seated Calf Raise (Plate Loaded)
Set 1: 10 kg × 20
Set 2: 15 kg × 15
Set 3: 20 kg × 12
Set 4: 25 kg × 10

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

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

Stick Twist
Set 1: 50 reps

Lying Vacuum
Set 1: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

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

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

208769
 
LeanEngineer

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

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Yeah i felt like a needed a bunch of sets to get me good and warm!
I'm building up my home gym in my garage and winter season is approaching so I will be doing the same on leg day here soon.
 
TheMrMuscle

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Monthly Report September 2021

208825



Mostly keeping my sleep quality stable which is nice to see!
Had a drop in quality and amount there when the puppy wasnt doing to good.

208826


Experienced a bit lower strain when i was a bit under the weather and didnt push it that hard in the gym.
Also took a couple of days extra off because of the puppy.

208827


Looks like 4 days in the red this month and a lot of yellow.
Hopefully now that things have calmed down I will get more relaxed sleep for better recovery.

208828


Sleep performance has been REALLY good but still my recovery was what it was.

208829


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

208831


Seems like ive found a new baseline for HRV and RHR. We will see if it changes any in the future.

208832


Looks like my lean bulk is working.
Slowly but surely adding some size!

Plans for October

I am going to run a Optimize-T/M-Test/Epi-Plex stack for the next 3 months.
Was lucky enough that it arrived yesterday so i started it today!
Looking forward to seeing how it treats me,​
 

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TheMrMuscle

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Friday, 1 October 2021 at 07:23

Elliptical Machine

Set 1: 10:00

Reverse MAG Grip Pulldown
Set 1: 40 kg × 15 [Warm-up]
Set 2: 60 kg × 10 [Warm-up]
Set 3: 75 kg × 5 [Warm-up]
Set 4: 85 kg × 12 [Failure]
Set 5: 65 kg × 16 [Failure]

Incline Row (Dumbbell)
Set 1: 12,5 kg × 10 [Warm-up]
Set 2: 17,5 kg × 5 [Warm-up]
Set 3: 22,5 kg × 8 [Failure]
Set 4: 15 kg × 18 [Failure]

Seated Row (Prime Neutral)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 12
Set 3: 50 kg × 18 [Failure]

Lat Pulldown (Behind The Neck)
Set 1: 50 kg × 5 [Warm-up]
Set 2: 70 kg × 9 [Failure]
Set 3: 50 kg × 17 [Failure]

Rack Pull (Barbell)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 70 kg × 5 [Warm-up]
Set 3: 85 kg × 12
Set 4: 85 kg × 12

Seated Dumbbell Shrug
Set 1: 25 kg × 12
Set 2: 25 kg × 12

SUPER SET WITH

Seated Bent Over Reverse Flyes

Set 1: 8 kg × 17 [Failure]
Set 2: 8 kg × 16 [Failure]

Close-grip Preacher Ez-bar Curls
Set 1: 0 kg × 10 [Warm-up]
Set 2: 10 kg × 5 [Warm-up]
Set 3: 17,5 kg × 12
Set 4: 12,5 kg × 16 [Failure]

Seated Alt Dumbbell Curls
Set 1: 17,5 kg × 10 [Failure]
Set 2: 17,5 kg × 8 [Failure]

SUPER SET WITH

Reverse Curl (Ez-bar)

Set 1: 22,5 kg × 10 [Failure]
Set 2: 22,5 kg × 8 [Failure]

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

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

Felt good to get a solid workout in today. Its been a crazy week.

Yesterday our puppy got surgery on his knee. Luckily everything went perfect and we have him home safe and sound. Unfortunately it seems both his knees were bad. So he will have to have surgery on the other leg as well :(

So now he is basically forbidden to move for the next 7 weeks. No walks, no play, no nothing. Thats going to be hard as he has a 11 month old little brother who LOVES to play. So we are up for a challenge.

But luckily we all slept peacfully the whole night, so I got a good recovery as well!

208833
 
TheMrMuscle

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Saturday, 2 October 2021 at 08:17

Elliptical Machine

Set 1: 10:00

Nordic Gym Seated Leg Curl
Set 1: 20 kg × 20 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 55 kg × 11 [Failure]
Set 5: 40 kg × 18 [Failure]

Leg Extensions Legendary
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 50 kg × 11 [Failure]
Set 4: 35 kg × 17 [Failure]

Dual Action Leg Press Hoist
Set 1: 50 kg × 10 [Warm-up]
Set 2: 75 kg × 5 [Warm-up]
Set 3: 100 kg × 1 [Warm-up]
Set 4: 120 kg × 9 [Failure]
Set 5: 95 kg × 17 [Failure]

Romanian Deadlift (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 62,2 kg × 12
Set 4: 50 kg × 18 [Failure]

Reverse Hyperextensions
Set 1: 10 kg × 10
Set 2: 10 kg × 10

SUPER SET WITH

Pendulum Squat

Set 1: 10 kg × 10
Set 2: 10 kg × 10

Lunge (Dumbbell)
Set 1: 5 kg × 40 [Failure]

Vertical Calf Press
Set 1: 0 kg × 25
Set 2: 10 kg × 20
Set 3: 20 kg × 15
Set 4: 30 kg × 10

Seated Calf Raise (Single)
Set 1: 0 kg × 20
Set 2: 0 kg × 20
Set 3: 0 kg × 20

Hanging Leg Raise
Set 1: 10 reps
Set 2: 10 reps

Crunch (Stability Ball)
Set 1: 15 reps
Set 2: 15 reps

Lying Vacuum
Set 1: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 20:00

208856


Solid workout today! Recovery was a bit low as i slept a bit less than usual and i did wake up a few times to check up on Julian.

Coming back home last night after work adn seeing Julian (the puppy) not really being able to move broke my heart. He does seem in good spirit and i got tons of kisses. But you can tell he isnt feeling his best. I got him to lay down between my legs for a while and relax, which was nice. But one really has to keep an eye on him so that he doesnt try anything silly like try to jump up the stairs or anything.

Here he is on his blanket in the kitchen keeping me company while food prepping. You can see the bandage on his foot there.

208854


When i left home this morning I had to lock him in his dog kennel. I dont like doing that, but just for now its the best for him. Also his little brother Conrad doesnt understand whats going on (he is only 11 months old) so he just want to play as usuall.

208855
 
TheMrMuscle

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OPTIMIZE-T, M-TEST AND EPI-PLEX LOG
208858
208861
208859
208863

208860
208862


Here we go, time to have some fun!

SNS recently came out with Optimize-T and ive been dying to get my hands on it.
Normally when trying out new products i like to run them as a stand alone to gauge the effect.
BUT ive been on M-Test and Epi-Plex for a very long time now and I am familiar with how it effects me. So I am confident that I will be able to tell what extra Optimize-T brings to the table.

DOSING
208864


The plan is to make this a 3 month run, which should be plenty of time to see how this stack works.
Ive been thinking on how to best take these 3 together.
I know from experience that if i take to many supps at the same time i tend to get gassy.
So knowing this ive been looking at the ingredients of each product and tried to be clever when it comes to dosing.

I do prefer to take supps with my meals as that seems to help me digest everything better.
So this is what i came up with.

05:20am - Meal 1 (pre-workout) - 2 x Optimize-T, 1 x Epi-Plex
09:30am - Meal 2 (post-workout) - 3 x M-Test
11:00am - Meal 3 (post post workout) - Nothing
2.00pm - Meal 4 - Nothing
5:00pm - Meal 5 - 2 x Optimize-T, 1 x Epi-Plex
8:00pm - Meal 6 - 3 x M-Test

The reasons for this exact dosing scheduel is because Optimize-T contains S7 which we know can increase NO production, so taking one serving before my workout seems like a good idea. Same goes for Epi-Plex.

M-Test contains among other things KSM-66 which has the potential to help activate the parasympathetic nervous system, which post workout is a good idea to help with recovery. This would probably matter more if i trained in the evening, but as i take my second dose before bed i got that covered as well.

STARTING STATS

208865


Height: 190 cm
Weight: 85,2 kg
Body Fat: 12,% (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.

Ive been doing a slow and steady lean bulk for a while now. Right now im up around 5-6kgs from my absolute leanest 2 years ago. I feel that the fat i have now is a good amount and im not pushing the weight anymore. Ive made a goal of hitting 86kgs and then try to "maingain". So trying to keep that weight while slowly dropping the bodyfat.

I do a carb cycle plan where i do low days on my rest says and high days on my training days.
On weekends I tend to get a bit more loose with the food.
On Saturdays i usually add some food to one meal and on Sundays I maybe add more food to two meals.

LOW DAYS
3050 kcal
252g protein
255g carbs
89g fat

HIGH DAYS
3478 kcal
270g protein
339g carbs
93g fat

SUPPLEMENTATION

I am of course taking other supplements as well.
These are what im currently taking.

- SNS GlycoPhase
- Viterna Omega-3
- Viterna Mutivitamin
- Viterna Multiplex Amino
- HBCD
- SELECT Protein
- VIterna D3+K2
- PES Prolific
- PES High Volume
- SNS Focus-XT
- SNS Focus-XT Caffeine Free
- SNS Vasoforce XT
- SNS VasoForce Rush
- Viterna ZMA Advanced
- Creapure Creatine

MY TRAINING

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

Monday - Off
Tuesdays - Legs (with focus on quads) and Core
Wednesday - Chest, Shoulders and Triceps
Thursday - Back and Biceps
Friday - Off
Satuday - Lower Body and Core
Sunday - Upper Body

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

As with everything from SNS and CEL I know this will be a fun ride.
The obvious results im hoping for are gains in the gym! Im eating enough, training hard and focusing on my recovery. So adding these highly potent supplements should give me that little extra edge.

Im reading that alot are experiencing better sleep, as i track my sleep thru my WHOOP it will be very interesting to see if its quantifiable or if its more a feeling.

Of course at the age of 42 I also hope that the test boosting effects will show themselves in other areas of my life as well. SO increased energy, vitality etc is something I absolutely also would love to experience.​
 
Last edited:
LeanEngineer

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Lighting is on point in that pic! Biceps and delts are shredded and popping for sure. I like you're training split although having chest, shoulders, and triceps on the same day would be a 4 hour workout so I'd probably dedicate a day for chest and then have to do triceps/shoulders on one of your off days.
 
TheMrMuscle

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Lighting is on point in that pic! Biceps and delts are shredded and popping for sure. I like you're training split although having chest, shoulders, and triceps on the same day would be a 4 hour workout so I'd probably dedicate a day for chest and then have to do triceps/shoulders on one of your off days.
Haha actually the lighting is terrible, im just that good! (lol)

Yeah you do love your pressing days dont you haha. Nah i get it done in the usual 2 hours so no stress. I dont put to much into the direct shoulder training as I press two days a week. So i do one pressing and one lateral movment for shoulders and thats it. Off days are more benefitial for my recovery so i aint dropping one of those.
 
booneman77

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Subadubdub. Psyched to see this next stack!
 
TheMrMuscle

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Weekly Report 27. September - 03.October

Diet:

(Everything tracked in MyFitnessPal)

208893


Even though it was a stressful week with the puppy and everything I stuck to the plan when it comes to diet.
Saturday and Sunday i basically had 2 sandwiches and some homemade cake extra each day.

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

208894


Dropped some weight. Im guessing its basically some water.
We will see if it rebounds this week.

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

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

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

208895


Recovery:
(Sleep measured with my Whoop that I wear all day and night)
208896
208897


Considering everything that has been going on, these numbers are not hald bad!

Supplement comments:
I started my Optimize-T/M-Test/Epi-Plex run on october 1st. So there havent been enough days to really gauge any difference just yet. I was already taking Epi-Plex but ive been out of M-Test for a month.
It will be very interesting to see how the next weeks shape up to be!​
 
Segansational

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Best of luck with the Optimize-T run! Interested in your feedback. I ran M-test before and was s bit underwhelmed, but adding in Optimize-T sounds like a nice stack!
 
LeanEngineer

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I was already taking Epi-Plex but ive been out of M-Test for a month.
It's always nice to take a break from a supp and then start it back up to realize how much you like it :)
 
TheMrMuscle

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Best of luck with the Optimize-T run! Interested in your feedback. I ran M-test before and was s bit underwhelmed, but adding in Optimize-T sounds like a nice stack!
It's always nice to take a break from a supp and then start it back up to realize how much you like it :)
Yeah I absolutely love M-Test and its effects, best test booster ive ever tried. So i definitely noticed when i was off it.
 
TheMrMuscle

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Tuesday, 5 October 2021 at 07:17

Elliptical Machine

Set 1: 10:00

Single Lying Leg Curl Legendary
Set 1: 5 kg × 15 [Warm-up]
Set 2: 10 kg × 10 [Warm-up]
Set 3: 15 kg × 5 [Warm-up]
Set 4: 25 kg × 12
Set 5: 20 kg × 16 [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: 60 kg × 5 [Warm-up]
Set 5: 75 kg × 10 [Failure]
Set 6: 55 kg × 18 [Failure]

Seated Leg Press (Machine)
Set 1: 80 kg × 10 [Warm-up]
Set 2: 120 kg × 5 [Warm-up]
Set 3: 140 kg × 8 [Failure]
Set 4: 100 kg × 16 [Failure]

Bulgarian Split Squat (Smith)
Set 1: 20 kg × 5 [Warm-up]
Set 2: 35 kg × 11 [Failure]
Set 3: 25 kg × 15 [Failure]

Leg Extensions (Gymleco)
Set 1: 70 kg × 13 [Drop Set]
Set 2: 60 kg × 9 [Drop Set]
Set 3: 50 kg × 7 [Drop Set]
Set 4: 40 kg × 6 [Drop Set]

Seated Calf Raise (Plate Loaded)
Set 1: 10 kg × 20
Set 2: 15 kg × 15
Set 3: 20 kg × 12
Set 4: 25 kg × 10

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

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

Stick Twist
Set 1: 50 reps

Lying Vacuum
Set 1: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

Todays workout was really good! I felt strong and had a good amount of energy.
Its getting dark and cold up here in northern Sweden. So that means ive taken out my winter leg day hoodie.
For the first time in ages i was soaked in sweat after finishing, felt great!

Even though i did get a little less sleep last night because we are trying to finish the four Daniel Craig Bond movies before the weekend (we are on Spectre, so almost done). I woke up in the green, which is awesome. Oh yeah and sorry if its tmi but I also woke up with morning wood for the first time in ages. So supps are starting to kick in!

208922
 
LeanEngineer

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For the first time in ages i was soaked in sweat after finishing, felt great!
It always makes you feel accomplished after a nice sweat!
 
TheMrMuscle

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Wednesday, 6 October 2021 at 07:14

Elliptical Machine

Set 1: 10:00

Incline Bench Press (Dumbbell)
Set 1: 15 kg × 15 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 25 kg × 5 [Warm-up]
Set 4: 30 kg × 9 [Failure]
Set 5: 22,5 kg × 18 [Failure]

Flat ISO Lateral Hammer Press
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 50 kg × 10 [Failure]
Set 4: 35 kg × 18 [Failure]

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

SUPER SET WITH

Push Up

Set 1: 8 reps [Failure]
Set 2: 7 reps [Failure]

Standing Machine Press
Set 1: 0 kg × 10 [Warm-up]
Set 2: 10 kg × 5 [Warm-up]
Set 3: 25 kg × 12 [Failure]
Set 4: 12,5 kg × 18 [Failure]

Lateral Raise (Dumbbell)
Set 1: 8 kg × 20 [Failure]
Set 2: 8 kg × 18 [Failure]
Set 3: 8 kg × 17 [Failure]

Rope Pushdown
Set 1: 5 kg × 15 [Warm-up]
Set 2: 10 kg × 10 [Warm-up]
Set 3: 15 kg × 5 [Warm-up]
Set 4: 17,5 kg × 12 [Failure]
Set 5: 12,5 kg × 20 [Failure]

Overhead Extension
Set 1: 22,5 kg × 20 [Failure]
TodaySet 2: 22,5 kg × 20 [Failure]

SUPER SET WITH

Bench Dip

Set 1: 10 reps [Failure]
Set 2: 9 reps [Failure]

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

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

Today I felt one of the tell tale signs that M-Test is kicking in, gym agression. I dont mean that i get angry at everybody doing **** wrong haha. But that i get mentally stronger and more agressive when pushing my reps. Which of course helps me grind out an extra rep or two. I love that feeling and i love that M-Test does that.

Even though i got to bed early last night my actual sleep amount was low. One puppy just 4 days outta surgery and one puppy that really doesnt like to go to bed early, made sure of that haha. But I was still relaxing even though i didnt sleep. Not much is better than snuggling two puppies!

208947
 
TheMrMuscle

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Thursday, 7 October 2021 at 07:14

Elliptical Machine

Set 1: 10:00

Reverse MAG Grip Pulldown
Set 1: 40 kg × 15 [Warm-up]
Set 2: 60 kg × 10 [Warm-up]
Set 3: 80 kg × 5 [Warm-up]
Set 4: 90 kg × 9 [Failure]
Set 5: 65 kg × 18 [Failure]

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

Seated Row (Prime Neutral)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 65 kg × 12
Set 3: 50 kg × 20

Lat Pulldown (Behind The Neck)
Set 1: 50 kg × 5 [Warm-up]
Set 2: 70 kg × 10 [Failure]
Set 3: 50 kg × 20 [Failure]

Rack Pull (Barbell)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 70 kg × 5 [Warm-up]
Set 3: 90 kg × 10
Set 4: 90 kg × 10

Seated Dumbbell Shrug
Set 1: 27,5 kg × 12
Set 2: 27,5 kg × 12

SUPER SET WITH

Seated Bent Over Reverse Flyes

Set 1: 8 kg × 18 [Failure]
Set 2: 8 kg × 16 [Failure]

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

Seated Alt Dumbbell Curls
Set 1: 17,5 kg × 12 [Failure]
Set 2: 17,5 kg × 10 [Failure]

SUPER SET WITH

Reverse Curl (Ez-bar)

Set 1: 22,5 kg × 10 [Failure]
Set 2: 22,5 kg × 9 [Failure]

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

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

Was a really good workout today! I did feel tired when waking up but that went away when i started my workout.

Recovery is steadily getting worse by the day, which it should as this was day 3 of working out in a row. Tomorrow is a day off so I get to sleep in a couple of hours. So potentially recovery should increase a little tomorrow and then spike up for Saturday.

208966
 
TheMrMuscle

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208988


So today is a rest day, so nothing to report when it comes to training. But i did wake up at almost max recovery which was awesome but also a bit of a shocker haha. I did get a few more hours of sleep, but this was just crazy.

Tonight we are celebrating my daughter who is turning 17. So I will be eating tacos for dinner and i baked a cookie dough covered brownie for her that im also going to indulge in. Luckily i got my trusty GlycoPhase to help me shuttle the carbs where i want them. Also, tomorrow is leg day so ill be putting those extra calories to good use!
 
LeanEngineer

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I love a high cal intake day the day before legs :) Just makes me feel a lot stronger than normal which is just average strength ;)
 
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So today is a rest day, so nothing to report when it comes to training. But i did wake up at almost max recovery which was awesome but also a bit of a shocker haha. I did get a few more hours of sleep, but this was just crazy.

Tonight we are celebrating my daughter who is turning 17. So I will be eating tacos for dinner and i baked a cookie dough covered brownie for her that im also going to indulge in. Luckily i got my trusty GlycoPhase to help me shuttle the carbs where i want them. Also, tomorrow is leg day so ill be putting those extra calories to good use!
That's awesome to hear about the max recovery part.

Happy Birthday to your daughter.

I'm going to need for you to make me a gluten free version of that cookie dough covered brownie and send it my way haha
 
TheMrMuscle

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That's awesome to hear about the max recovery part.

Happy Birthday to your daughter.

I'm going to need for you to make me a gluten free version of that cookie dough covered brownie and send it my way haha
Haha making it gluten free is no problem! Shipping it to USA on the other hand haha. That would probably ble the more difficult part :p
 
TheMrMuscle

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Saturday, 9 October 2021 at 08:14

Elliptical Machine

Set 1: 10:00

Nordic Gym Seated Leg Curl
Set 1: 20 kg × 20 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 45 kg × 5 [Warm-up]
Set 4: 55 kg × 12 [Failure]
Set 5: 40 kg × 20 [Failure]

Leg Extensions Legendary
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 50 kg × 12 [Failure]
Set 4: 35 kg × 20 [Failure]

Dual Action Leg Press Hoist
Set 1: 50 kg × 10 [Warm-up]
Set 2: 75 kg × 5 [Warm-up]
Set 3: 100 kg × 1 [Warm-up]
Set 4: 120 kg × 11 [Failure]
Set 5: 95 kg × 18 [Failure]

Romanian Deadlift (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 65 kg × 10 [Failure]
Set 4: 50 kg × 20 [Failure]

Reverse Hyperextensions
Set 1: 10 kg × 12
Set 2: 10 kg × 12

Pendulum Squat
Set 1: 10 kg × 12
Set 2: 10 kg × 12

Lunge (Dumbbell)
Set 1: 5 kg × 45 [Failure]

Vertical Calf Press
Set 1: 0 kg × 25
Set 2: 10 kg × 20
Set 3: 20 kg × 15
Set 4: 30 kg × 12

Seated Calf Raise (Single)
Set 1: 2,5 kg × 20
Set 2: 2,5 kg × 20
Set 3: 2,5 kg × 20

Elliptical Machine
Set 1: 10:00

A fantastic leg workout this am. Strength was good, energy was good. So the fact that Whoop had me in the red is interesting. Apparently my HRV was really low during the night. That combined with less sleep seems to be the trigger.

Now we did celebrate my daughter, so i stayed up until 10:00pm which i rarely do. I also ate 3 tacos and some of my cookie dough brownie. But i stopped eating before i was full and over 1 hour before bed. Also had a walk outside with the dogs before bed so i dunno.

209007
 
LeanEngineer

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Nice leg workout for sure! Hope you can sit on the toilet without too much pain ;)
 
booneman77

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Nice leg workout for sure! Hope you can sit on the toilet without too much pain ;)
It’s never the sitting, it’s the standing back up haha. Need one of those helper bars to pull yourself back up
 
LeanEngineer

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Haha. Luckily because I hit legs twice a week I don’t get that sore anymore. But I’ve definitely been there!
Whenever I get an injury and take some time off and then come back that's when I really get sore ha
 
booneman77

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Whenever I get an injury and take some time off and then come back that's when I really get sore ha
Haha same here… usually it’s a week of vacation or a prioritization cycle where legs are on the back burner… that first heavy squat day is glorious but the next and second day after are terrifying haha. Prayers for those who sit down all around
 
TheMrMuscle

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Whenever I get an injury and take some time off and then come back that's when I really get sore ha
Haha same here… usually it’s a week of vacation or a prioritization cycle where legs are on the back burner… that first heavy squat day is glorious but the next and second day after are terrifying haha. Prayers for those who sit down all around
Yeah and even after deload weeks, then I know im in pain central for a good week or so.
 
TheMrMuscle

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Sunday, 10 October 2021 at 10:41

Elliptical Machine

Set 1: 10:00

Converting Pulldown Machine
Set 1: 50 kg × 15 [Warm-up]
Set 2: 80 kg × 10 [Warm-up]
Set 3: 110 kg × 5 [Warm-up]
Set 4: 130 kg × 12 [Failure]
Set 5: 110 kg × 16 [Failure]

Incline Bench Press (Smith Machine)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]
Set 3: 50 kg × 5 [Warm-up]
Set 4: 57,5 kg × 12 [Failure]
Set 5: 45 kg × 16 [Failure]

ISO Lateral Low Row
Set 1: 50 kg × 10 [Warm-up]
Set 2: 80 kg × 5 [Warm-up]
Set 3: 90 kg × 10 [Failure]
Set 4: 75 kg × 17 [Failure]

Neutral Grip Dumbbell Bench Press
Set 1: 15 kg × 10 [Warm-up]
Set 2: 22,5 kg × 5 [Warm-up]
Set 3: 27,5 kg × 12 [Failure]
Set 4: 20 kg × 19 [Failure]

Rope Pullover
Set 1: 15 kg × 15
Set 2: 15 kg × 15

SUPER SET WITH

Incline Chest Fly (Dumbbell)

Set 1: 15 kg × 12
Set 2: 15 kg × 12

Shrug (Machine)
Set 1: 105 kg × 15
Set 2: 105 kg × 15

SUPER SET WITH

Lateral Raise (Machine)

Set 1: 30 kg × 20 [Failure]
Set 2: 30 kg × 18 [Failure]

Triceps Pushdown (Ez-bar)
Set 1: 15 kg × 15 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 40 kg × 11 [Failure]
Set 4: 30 kg × 18 [Failure]

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

Triceps Extension (Cable)
Set 1: 20 kg × 12 [Failure]
Set 2: 20 kg × 10 [Failure]

SUPER SET WITH

Hammer Curl (Cable)

Set 1: 25 kg × 12 [Failure]
Set 2: 25 kg × 12 [Failure]

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

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

209038


Sundays are my favorite workout days and i always make them count. I also usually up the stims a bit on these workouts. Nothing major but like this workout i had 1 Scoop Focus-XT + 2 caps VasoForce XT + 2 caps VasoForce Rush. This makes me feel really good and gives me great energy.

Recovery score was a bit low because I stayed up a couple of extra hours as we were at the movies on Saturday and saw the new Bond movie. It was a really good watch and I can recommend it.
 
LeanEngineer

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I stayed up a couple of extra hours as we were at the movies on Saturday and saw the new Bond movie. It was a really good watch and I can recommend it.
Good to know! I'll have to make a point to watch it now. I love all the Bond movies.
 
TheMrMuscle

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Weekly Report 04.October - 10.October
Week 1 Optimize-T/M-Test/Epi-Plex

Diet:

(Everything tracked in MyFitnessPal)

209040


Friday we celebrated my daughters birthday so I had some tacos and some cake (which i baked!).
Saturday I had some protein bars with me to the movies.
Other than that pretty much on target.

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

209041


Had one hell of a spike on saturday. Makes me think that my guestimation of the calories on friday was way off haha.

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

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

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

209042


Recovery:
(Sleep measured with my Whoop that I wear all day and night)
209043
209044


So sleep and recovery was a bit all over the place this week.
In the red after celebrating my daughters birthday. So that was probably the food and lack of sleep.

Supplement comments:
Week 1 of the stack done and even with less than stellar recovery numbers my workouts have been great.
Effects im noticing already are the tell tale M-Test effects of gym agression, meaning im able to push myself even harder than normal on those last couple of reps.
Another effect im noticing is hunger, I dont know if its random or not, but im absolutely hungrier. I have not changed my diet or anything so we will see if this is caused by the supplements or not.
Also had several days with morning wood, which im sad to say i dont usually get anymore. So something is absolutely happening!​
 
TheMrMuscle

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Tuesday, 12 October 2021 at 07:29

Elliptical Machine

Set 1: 10:00

Single Lying Leg Curl Legendary
Set 1: 5 kg × 15 [Warm-up]
Set 2: 10 kg × 10 [Warm-up]
Set 3: 20 kg × 5 [Warm-up]
Set 4: 30 kg × 12
Set 5: 20 kg × 20 [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: 60 kg × 5 [Warm-up]
Set 5: 75 kg × 12 [Failure]
Set 6: 55 kg × 19 [Failure]

Leg Press (Narrow Stance)
Set 1: 80 kg × 10 [Warm-up]
Set 2: 120 kg × 5 [Warm-up]
Set 3: 140 kg × 12 [Failure]
Set 4: 120 kg × 20 [Failure]

Bulgarian Split Squat (Smith)
Set 1: 20 kg × 5 [Warm-up]
Set 2: 37,5 kg × 10 [Failure]
Set 3: 25 kg × 17 [Failure]

Leg Extensions (Gymleco)
Set 1: 70 kg × 15 [Drop Set]
Set 2: 60 kg × 8 [Drop Set]
Set 3: 50 kg × 7 [Drop Set]
Set 4: 40 kg × 6 [Drop Set]
Set 5: 30 kg × 6 [Drop Set]

Seated Calf Raise (Plate Loaded)
Set 1: 10 kg × 20
Set 2: 15 kg × 15
Set 3: 20 kg × 12
Set 4: 25 kg × 10

Standing Calf Raise (Machine)
Set 1: 15 kg × 12
Set 2: 15 kg × 12
Set 3: 15 kg × 12

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

Stick Twist
Set 1: 50 reps

Lying Vacuum
Set 1: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

209066


Another great leg workout in the books. I am slowly but surely increasing all my weights without any extra pain to my achilles. Actually its been feeling better than in a long time so that is great!

Yesterday my recovery was 97% but that was probably because i got to bed at 8pm and got up at 7am haha. That was an awesome sleep! But unfortunately i cant do that every day :p
 
LeanEngineer

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i got to bed at 8pm and got up at 7am haha.
Sleeping the day away! ;) I go to bed probably around 8 to 9 pm each night but get up at 4am or earlier so about 7 to 8 hours on average for me.
 
TheMrMuscle

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Sleeping the day away! ;) I go to bed probably around 8 to 9 pm each night but get up at 4am or earlier so about 7 to 8 hours on average for me.
Yeah i usually go to bed at around 8 to 9pm and up at 5am. So whenever I have the chance to sleep in you can bet i do!
 
TheMrMuscle

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Wednesday, 13 October 2021 at 07:16

Elliptical Machine

Set 1: 10:00

Incline Bench Press (Dumbbell)
Set 1: 15 kg × 15 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 25 kg × 5 [Warm-up]
Set 4: 30 kg × 10 [Failure]
Set 5: 22,5 kg × 19 [Failure]

Flat ISO Lateral Hammer Press
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 50 kg × 11 [Failure]
Set 4: 35 kg × 20 [Failure]

Pullover (Dumbbell)
Set 1: 15 kg × 10 [Warm-up]
Set 2: 25 kg × 15 [Failure]

SUPER SET WITH

Push Up

Set 1: 9 reps [Failure]
Set 2: 8 reps [Failure]

Seated Overhead Press (Dumbbell)
Set 1: 12,5 kg × 10 [Warm-up]
Set 2: 17,5 kg × 5 [Warm-up]
Set 3: 20 kg × 11 [Failure]
Set 4: 15 kg × 16 [Failure]

Lateral Raise (Dumbbell)
Set 1: 8 kg × 20 [Failure]
Set 2: 8 kg × 18 [Failure]
Set 3: 8 kg × 17 [Failure]

Rope Pushdown
Set 1: 5 kg × 15 [Warm-up]
Set 2: 10 kg × 10 [Warm-up]
Set 3: 15 kg × 5 [Warm-up]
Set 4: 20 kg × 10 [Failure]
Set 5: 15 kg × 17 [Failure]

Overhead Extension
Set 1: 25 kg × 20 [Failure]
Set 2: 25 kg × 20 [Failure]

SUPER SET WITH

Bench Dip

Set 1: 10 reps [Failure]
Set 2: 9 reps [Failure]

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

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

209084


So got the exact same recovery score as yesterday even though my sleep amount dropped.

Training went really well and i increased my reps/weights on all exercises, which always is a good sign.

I had one of the coaches at the gym come up to me and said that i looked great, that i was "filling up" nicely. I have had a couple of days where my bodyweight has been over 86kgs (which was the "max" bulk weight I had set for myself). We will see how this continues. But im feeling strong and healthy!
 
booneman77

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Strong and healthy is the best feeling!
 
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Thursday, 14 October 2021 at 07:15

Elliptical Machine

Set 1: 10:00

Reverse MAG Grip Pulldown
Set 1: 40 kg × 15 [Warm-up]
Set 2: 60 kg × 10 [Warm-up]
Set 3: 80 kg × 5 [Warm-up]
Set 4: 90 kg × 10 [Failure]
Set 5: 65 kg × 20 [Failure]

Incline Row (Dumbbell)
Set 1: 12,5 kg × 10 [Warm-up]
Set 2: 17,5 kg × 5 [Warm-up]
Set 3: 22,5 kg × 10 [Failure]
Set 4: 17,5 kg × 15 [Failure]

Seated Row (Prime Neutral)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 70 kg × 12 [Failure]
Set 3: 55 kg × 20 [Failure]

Lat Pulldown (Behind The Neck)
Set 1: 50 kg × 5 [Warm-up]
Set 2: 70 kg × 12 [Failure]
Set 3: 55 kg × 16 [Failure]

Rack Pull (Barbell)
Set 1: 50 kg × 10 [Warm-up]
Set 2: 70 kg × 5 [Warm-up]
Set 3: 90 kg × 12
Set 4: 90 kg × 12

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

SUPER SET WITH

Seated Bent Over Reverse Flyes

Set 1: 8 kg × 18 [Failure]
Set 2: 8 kg × 16 [Failure]

Close-grip Preacher Ez-bar Curls
Set 1: 0 kg × 10 [Warm-up]
Set 2: 10 kg × 5 [Warm-up]
Set 3: 15 kg × 5 [Warm-up]
Set 4: 20 kg × 12 [Failure]
Set 5: 14 kg × 18 [Failure]

Seated Alt Dumbbell Curls
Set 1: 17,5 kg × 12 [Failure]
Set 2: 17,5 kg × 10 [Failure]

SUPER SET WITH

Reverse Curl (Ez-bar)

Set 1: 22,5 kg × 12 [Failure]
Set 2: 22,5 kg × 10 [Failure]

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

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

209100


So I did NOT expect to be in the green today. Sleep amount has been lower than needed the last couple of days, but still it seems my body is thriving. Tomorrow is a rest day so i can sleep in until 7am. So that should help me catch up with some zzz's.

Workout went fantastic as well. Strength increases and rep increases with a great pump on top.
 
TheMrMuscle

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Saturday, 16 October 2021 at 08:16

Elliptical Machine

Set 1: 10:00

Nordic Gym Seated Leg Curl
Set 1: 20 kg × 20 [Warm-up]
Set 2: 35 kg × 10 [Warm-up]
Set 3: 50 kg × 5 [Warm-up]
Set 4: 60 kg × 8 [Failure]
Set 5: 45 kg × 15 [Failure]

Leg Extensions Legendary
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 55 kg × 8 [Failure]
Set 4: 40 kg × 16 [Failure]

Dual Action Leg Press Hoist
Set 1: 50 kg × 10 [Warm-up]
Set 2: 75 kg × 5 [Warm-up]
Set 3: 100 kg × 3 [Warm-up]
Set 4: 125 kg × 8 [Failure]
Set 5: 100 kg × 15 [Failure]

Romanian Deadlift (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 65 kg × 12
Set 4: 52,5 kg × 16 [Failure]

Reverse Hyperextensions
Set 1: 12,5 kg × 10
Set 2: 12,5 kg × 10

SUPER SET WITH

Pendulum Squat

Set 1: 12,5 kg × 10
Set 2: 12,5 kg × 10

Lunge (Dumbbell)
Set 1: 10 kg × 25 [Failure]

Vertical Calf Press
Set 1: 0 kg × 25
Set 2: 10 kg × 20
Set 3: 20 kg × 15
Set 4: 30 kg × 12

Seated Calf Raise (Single)
Set 1: 5 kg × 18 [Failure]
Set 2: 5 kg × 16 [Failure]
Set 3: 5 kg × 15 [Failure]

Hanging Leg Raise
Set 1: 10 reps
Set 2: 10 reps

Crunch (Stability Ball)
Set 1: 15 reps
Set 2: 15 reps

Lying Vacuum
Set 1: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 20:00

209143


Thats a 3 day green streak for me! If i dont fall into some extra food tonight I should be getting a even better score tomorrow as I get to sleep in.

Workout went really well and im slowly but steadily putting extra weight on. This week my achilles has not been hurting as much as it usually does. So maybe, hopefully its finally starting to let go of the innflamation.
 
LeanEngineer

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Well my fiance just sent me this picture... a new flavor we havent tried yet, sooo im falling into some B&J at least lol.

View attachment 209148
That sounds good! I've heard if you live near a B&J factory they sell exclusive flavors at the factory store. I've also heard if you work at B&J factory you get 3 tubs every shift you work for free. I'd be screwed ;)
 

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