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

TheMrMuscle

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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 ;)
It was good, im a huge fant og mint choc chip ice cream and this one was up there.

WTF, that sounds crazy. Bulking would be easy as hell at least haha.
 
TheMrMuscle

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Sunday, 17 October 2021 at 10:12

Elliptical Machine

Set 1: 10:00

Converting Pulldown Machine
Set 1: 60 kg × 15 [Warm-up]
Set 2: 90 kg × 10 [Warm-up]
Set 3: 110 kg × 5 [Warm-up]
Set 4: 140 kg × 8 [Failure]
Set 5: 110 kg × 18 [Failure]

Incline Bench Press (Smith Machine)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]
Set 3: 50 kg × 5 [Warm-up]
Set 4: 60 kg × 10 [Failure]
Set 5: 45 kg × 18 [Failure]

Bent Over One Arm Row (Dumbbell)
Set 1: 10 kg × 10 [Warm-up]
Set 2: 15 kg × 5 [Warm-up]
Set 3: 20 kg × 12
Set 4: 15 kg × 20 [Failure]

Single Arm Dumbbell Press
Set 1: 15 kg × 10 [Warm-up]
Set 2: 20 kg × 5 [Warm-up]
Set 3: 25 kg × 12 [Failure]
Set 4: 20 kg × 18 [Failure]

Rope Pullover
Set 1: 15 kg × 15
Set 2: 17,5 kg × 15 [Failure]

SUPER SET WITH

Incline Chest Fly (Dumbbell)

Set 1: 15 kg × 13 [Failure]
Set 2: 15 kg × 12 [Failure]

Shrug (Machine)
Set 1: 110 kg × 12 [Failure]
Set 2: 110 kg × 12 [Failure]

SUPER SET WITH

Lateral Raise (Machine)

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

Triceps Pushdown (Prime)
Set 1: 15 kg × 15 [Warm-up]
Set 2: 20 kg × 5 [Warm-up]
Set 3: 25 kg × 11 [Failure]
Set 4: 17,5 kg × 20 [Failure]

Incline Curl (Dumbbell)
Set 1: 8 kg × 10 [Warm-up]
Set 2: 12,5 kg × 5 [Warm-up]
Set 3: 15 kg × 10 [Failure]
Set 4: 10 kg × 16 [Failure]

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

SUPER SET WITH

Hammer Curl (Dumbbell)

Set 1: 17,5 kg × 12
Set 2: 17,5 kg × 10 [Failure]

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

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

209177


Sunday workouts are the absolute best!

I did not go over board on any food and got plenty of sleep. So the recovery score was high and so was my energy and performance. Love it when workouts just feel this good!
 
TheMrMuscle

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Weekly Report 11.October - 17.October
Week 2 Optimize-T/M-Test/Epi-Plex

Diet:

(Everything tracked in MyFitnessPal)

209178


I did not have much food outside the diet this week, so calories was pretty much on target.
I have been tweaking the diet a bit though. Exchanging a protein coffee with chicken in the morning and in the evening gone from a protein ice cream to a protein waffel.
Calories are almost hte same, a bit lower on workout days and a little higher on rest days.

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

209179


Weight is staying high, so im wondering if either the supp stack is somehow increasing my weight. Or if im just not accurate enough when tracking my refeed meals and they give me a calorie spike that my body spends time getting rid of.

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.

209180


Recovery:
(Sleep measured with my Whoop that I wear all day and night)
209181
209182


Had a really great recovery week!
5 outta 7 days in the green and no reds at all!

Supplement comments:
My workouts this week was all really good! Combined with high recovery stats it feels like the stack absoutely gives a boost to both recovery and performance. I have had some weight gain after starting the stack, but its hard to say if its from the supplements them selves or not.
Looking forward to the next 10 weeks to see how it will impact my physique as well.​
 
booneman77

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It was good, im a huge fant og mint choc chip ice cream and this one was up there.

WTF, that sounds crazy. Bulking would be easy as hell at least haha.
If you guys remember Driven2Lift, his wife used to work at a nestle ice cream plant and yeah... lots of freebies haha
 
LeanEngineer

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Man, ive been working in the supplement business for 15 years... why dont we have freebies like that!! :D
I know! That would be the dream. Free supplements every day ;)
 
TheMrMuscle

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Tuesday, 19 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: 15 kg × 10 [Warm-up]
Set 3: 25 kg × 5 [Warm-up]
Set 4: 35 kg × 9 [Failure]
Set 5: 23 kg × 17 [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: 77,5 kg × 8 [Failure]
Set 6: 57,5 kg × 15 [Failure]

Leg Press (Narrow Stance)
Set 1: 80 kg × 10 [Warm-up]
Set 2: 120 kg × 5 [Warm-up]
Set 3: 145 kg × 12 [Failure]
Set 4: 125 kg × 20 [Failure]

Bulgarian Split Squat (Smith)
Set 1: 20 kg × 5 [Warm-up]
Set 2: 37,5 kg × 12 [Failure]
Set 3: 25 kg × 18 [Failure]

Leg Extensions Legendary
Set 1: 35 kg × 13 [Drop Set]
Set 2: 25 kg × 9 [Drop Set]
Set 3: 15 kg × 8 [Drop Set]
Set 4: 5 kg × 9 [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 × 13
Set 2: 15 kg × 13
Set 3: 15 kg × 13

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

209228


Another really great leg workout in the books. I dont wanan jinx it, but today i could do the whole workout without ANY pain in my achilles. It has been over a year since i felt that last time. Im really hoping this is it and its finally letting go.

Recovery was really high today but yesterday it was even higher at 99% (the highest possible rating it seems). But then I did have a freakishly high HRV that came outta nowhere. So we will se how it continues this week.
 
TheMrMuscle

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Wednesday, 20 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 × 10 [Failure]
Set 5: 25 kg × 14 [Failure]

Flat ISO Lateral Hammer Press
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 52,5 kg × 9 [Failure]
Set 4: 37,5 kg × 17 [Failure]

Pullover (Dumbbell)
Set 1: 15 kg × 10 [Warm-up]
Set 2: 27,5 kg × 11 [Failure]
Set 3: 27,5 kg × 9 [Failure]

SUPER SET WITH

Push Up

Set 1: 10 reps [Failure]
Set 2: 7 reps [Failure]

Seated Overhead Press (Dumbbell)
Set 1: 12,5 kg × 10 [Warm-up]
Set 2: 17,5 kg × 5 [Warm-up]
Set 3: 22,5 kg × 8 [Failure]
Set 4: 15 kg × 17 [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 × 12 [Failure]
Set 5: 15 kg × 20 [Failure]

Overhead Extension
Set 1: 27,5 kg × 17 [Failure]
Set 2: 27,5 kg × 15 [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

209257


Had a really good workout yet again. Unfortunately pressing is my weakness and its were my strength seems to taper off much faster than any other movment. So now im stuch on the incline bench again and I havent been doing it for that long this time. It feels silly to keep changing out the exercises all the time, but also its tiresome to hit the exect same rep over and over without progress.

Incredible recovery score today, which threw me off a bit. Because even though i went to be early I didnt get as much quality sleep as i should have gotten. But i aint complaining. Also, this put mw in the green for 7 days straight! Only second time that has ever happened since i started wearing my Whoop.

209259
 
sns8778

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Incredible recovery score today, which threw me off a bit. Because even though i went to be early I didnt get as much quality sleep as i should have gotten. But i aint complaining. Also, this put mw in the green for 7 days straight! Only second time that has ever happened since i started wearing my Whoop.

That's awesome. I wanted to emphasize that to people reading that may not think about how incredible this is. I'm really curious to see if could possibly become your new normal with this stack bc a lot of people are talking about how much better their sleep quality is on Optimize-T.
 
LeanEngineer

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In the green for an entire week! You’re doing something right :)
 
TheMrMuscle

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Thursday, 21 October 2021 at 07:14

Elliptical Machine

Set 1: 10:00

Reverse MAG Grip Pulldown
Set 1: 40 kg × 15 [Warm-up]
Set 2: 60 kg × 10 [Warm-up]
Set 3: 80 kg × 5 [Warm-up]
Set 4: 90 kg × 11 [Failure]
Set 5: 70 kg × 17 [Failure]

Incline Row (Dumbbell)
Set 1: 12,5 kg × 10 [Warm-up]
Set 2: 17,5 kg × 5 [Warm-up]
Set 3: 22,5 kg × 11 [Failure]
Set 4: 17,5 kg × 16 [Failure]

Seated Row (Prime Neutral)
Set 1: 50 kg × 10 [Warm-up]
Set 2: 75 kg × 12 [Failure]
Set 3: 60 kg × 18 [Failure]

Lat Pulldown (Behind The Neck)
Set 1: 50 kg × 10 [Warm-up]
Set 2: 75 kg × 9 [Failure]
Set 3: 55 kg × 18 [Failure]

Rack Pull (Barbell)
Set 1: 50 kg × 10 [Warm-up]
Set 2: 80 kg × 8 [Warm-up]
Set 3: 95 kg × 12
Set 4: 95 kg × 12

Seated Dumbbell Shrug
Set 1: 30 kg × 12
Set 2: 30 kg × 12

SUPER SET WITH

Seated Bent Over Reverse Flyes

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

Close-grip Preacher Ez-bar Curls
Set 1: 0 kg × 10 [Warm-up]
Set 2: 10 kg × 5 [Warm-up]
Set 3: 15 kg × 5 [Warm-up]
Set 4: 22,5 kg × 8 [Failure]
Set 5: 15 kg × 17 [Failure]

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

SUPER SET WITH

Reverse Curl (Ez-bar)

Set 1: 25 kg × 10 [Failure]
Set 2: 25 kg × 10 [Failure]

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

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

209286


Pull days are my favourite and this was another good one!

Woke up more sore than i can remember being in a long while and my recovery score reflected that. Its still not bad, only 2% off from green. But i absolutely felt a difference between how i felt this morning and the rest of the week. Luckily tomorrow is a rest day so ill be able to sleep a bit more and recover.

Saturday is my 43rd birthday but unfortunately my fiance is working weekends. So instead she and the kids want to celebrate me tomorrow. So after work ill be coming home to a nice home cooked dinner where we all sit down and eat together. Really looking forward to that. Dunno what im getting to eat but ill bet it will be something awesome.

That's awesome. I wanted to emphasize that to people reading that may not think about how incredible this is. I'm really curious to see if could possibly become your new normal with this stack bc a lot of people are talking about how much better their sleep quality is on Optimize-T.
In the green for an entire week! You’re doing something right :)
WE JINXED IT!
 
TheMrMuscle

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I know :( Well happy early birthday! Looking lean and mean for 43!
Thank you man. Healthy living you know 😄

So my fiance called me at work telleing me to throw all my prepeared meals out. I asked her why? Well apparently she was planning a "small dinner" for me tonight. But when she came home from buying groceries she realized she had bought a bunch. So she needed me to be extra hungry when i come home tonight haha. I told her not to worry, eating is my speciality.

Oh and it seems i managed to get back on the green train again! Today is a rest day so i got to sleep until 7am and that did the trick!

209315
 
TheMrMuscle

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Saturday, 23 October 2021 at 08:14

Elliptical Machine

Set 1: 10:00

Nordic Gym Seated Leg Curl
Set 1: 20 kg × 20 [Warm-up]
Set 2: 30 kg × 15 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 50 kg × 5 [Warm-up]
Set 5: 60 kg × 9 [Failure]
Set 6: 45 kg × 17 [Failure]

Leg Extensions Legendary
Set 1: 20 kg × 15 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 55 kg × 9 [Failure]
Set 5: 40 kg × 17 [Failure]

Dual Action Leg Press Hoist
Set 1: 50 kg × 10 [Warm-up]
Set 2: 75 kg × 5 [Warm-up]
Set 3: 100 kg × 3 [Warm-up]
Set 4: 125 kg × 9 [Failure]
Set 5: 100 kg × 16 [Failure]

Romanian Deadlift (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 67,5 kg × 10
Set 4: 52,5 kg × 17 [Failure]

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

SUPER SET WITH

Pendulum Squat

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

Lunge (Dumbbell)
Set 1: 10 kg × 30 [Failure]

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

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

Hanging Leg Raise
Set 1: 12 reps
Set 2: 12 reps

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

Lying Vacuum
Set 1: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 20:00

209341


Had a really great leg workout today. I added some warm up sets as its getting cold up here in the north. So just wanted to be sure my joints and muscles were fully warm before going hard.

Yesterday I came home to a decked table with all of my favourites. Pasta, sandwiches and cookies. So i ate my share I can tell you. I never felt overly full or sick. But my over night recovery always takes a hit when i eat huge amounts of food. I felt great in the morning and while working out. So the low recovery here doesnt really mean anything. Other than my body was working hard during the night to digest all the extra calories.

Normally I wouldnt eat extra two days in a row. But it IS my borthday and there are leftovers... sooo yeah, maybe getting a red one tomorrow as well haha.

Some good news is that my Whoop 4.0 seems to finally be done at the manufacturor. So its supposed to be shipped out before 29th of October. So should be in my hands soon!
 
sns8778

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Saturday, 23 October 2021 at 08:14

Elliptical Machine

Set 1: 10:00

Nordic Gym Seated Leg Curl
Set 1: 20 kg × 20 [Warm-up]
Set 2: 30 kg × 15 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 50 kg × 5 [Warm-up]
Set 5: 60 kg × 9 [Failure]
Set 6: 45 kg × 17 [Failure]

Leg Extensions Legendary
Set 1: 20 kg × 15 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 55 kg × 9 [Failure]
Set 5: 40 kg × 17 [Failure]

Dual Action Leg Press Hoist
Set 1: 50 kg × 10 [Warm-up]
Set 2: 75 kg × 5 [Warm-up]
Set 3: 100 kg × 3 [Warm-up]
Set 4: 125 kg × 9 [Failure]
Set 5: 100 kg × 16 [Failure]

Romanian Deadlift (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 67,5 kg × 10
Set 4: 52,5 kg × 17 [Failure]

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

SUPER SET WITH

Pendulum Squat

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

Lunge (Dumbbell)
Set 1: 10 kg × 30 [Failure]

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

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

Hanging Leg Raise
Set 1: 12 reps
Set 2: 12 reps

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

Lying Vacuum
Set 1: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 20:00

View attachment 209341

Had a really great leg workout today. I added some warm up sets as its getting cold up here in the north. So just wanted to be sure my joints and muscles were fully warm before going hard.

Yesterday I came home to a decked table with all of my favourites. Pasta, sandwiches and cookies. So i ate my share I can tell you. I never felt overly full or sick. But my over night recovery always takes a hit when i eat huge amounts of food. I felt great in the morning and while working out. So the low recovery here doesnt really mean anything. Other than my body was working hard during the night to digest all the extra calories.

Normally I wouldnt eat extra two days in a row. But it IS my borthday and there are leftovers... sooo yeah, maybe getting a red one tomorrow as well haha.

Some good news is that my Whoop 4.0 seems to finally be done at the manufacturor. So its supposed to be shipped out before 29th of October. So should be in my hands soon!
Happy Birthday. I'm jealous of the dessert pics you post sometimes haha.
 
booneman77

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Saturday, 23 October 2021 at 08:14

Elliptical Machine

Set 1: 10:00

Nordic Gym Seated Leg Curl
Set 1: 20 kg × 20 [Warm-up]
Set 2: 30 kg × 15 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 50 kg × 5 [Warm-up]
Set 5: 60 kg × 9 [Failure]
Set 6: 45 kg × 17 [Failure]

Leg Extensions Legendary
Set 1: 20 kg × 15 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 55 kg × 9 [Failure]
Set 5: 40 kg × 17 [Failure]

Dual Action Leg Press Hoist
Set 1: 50 kg × 10 [Warm-up]
Set 2: 75 kg × 5 [Warm-up]
Set 3: 100 kg × 3 [Warm-up]
Set 4: 125 kg × 9 [Failure]
Set 5: 100 kg × 16 [Failure]

Romanian Deadlift (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 67,5 kg × 10
Set 4: 52,5 kg × 17 [Failure]

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

SUPER SET WITH

Pendulum Squat

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

Lunge (Dumbbell)
Set 1: 10 kg × 30 [Failure]

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

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

Hanging Leg Raise
Set 1: 12 reps
Set 2: 12 reps

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

Lying Vacuum
Set 1: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 20:00

View attachment 209341

Had a really great leg workout today. I added some warm up sets as its getting cold up here in the north. So just wanted to be sure my joints and muscles were fully warm before going hard.

Yesterday I came home to a decked table with all of my favourites. Pasta, sandwiches and cookies. So i ate my share I can tell you. I never felt overly full or sick. But my over night recovery always takes a hit when i eat huge amounts of food. I felt great in the morning and while working out. So the low recovery here doesnt really mean anything. Other than my body was working hard during the night to digest all the extra calories.

Normally I wouldnt eat extra two days in a row. But it IS my borthday and there are leftovers... sooo yeah, maybe getting a red one tomorrow as well haha.

Some good news is that my Whoop 4.0 seems to finally be done at the manufacturor. So its supposed to be shipped out before 29th of October. So should be in my hands soon!
Happy birthday! It’s funny that it measures your recovery as so low on days with more food (close to bed)… seems like that should actually help recovery in the longer term even if there are more “inner processes” taking place overnight to digest. Do you feel any better or worse?
 
LeanEngineer

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Some good news is that my Whoop 4.0 seems to finally be done at the manufacturor. So its supposed to be shipped out before 29th of October. So should be in my hands soon!
Nice! Excited to see how it compares and treats you!
 
Segansational

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Happy birthday man! Showing us how to get better with age! Age is just a number!
Happy birthday! It’s funny that it measures your recovery as so low on days with more food (close to bed)… seems like that should actually help recovery in the longer term even if there are more “inner processes” taking place overnight to digest. Do you feel any better or worse?
Actually, this seems to make sense to me. As he eats more close to bed, his body needs to expend energy digesting food overnight which takes away from deeper sleep, rest and recovery. I've actually almost always had a pre-bed shake to get in my cals, particularly while bulking, but I'm re-evaluating that strategy.
 
TheMrMuscle

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Happy Birthday. I'm jealous of the dessert pics you post sometimes haha.
Thank you very much. Yeah the food and dessert were exellent!
Nice! Excited to see how it compares and treats you!
Yeah it will be very interesting to see if the new optimized sensors plus the nes meaurments gives me a even clearer picture on whats going on.
Happy birthday! It’s funny that it measures your recovery as so low on days with more food (close to bed)… seems like that should actually help recovery in the longer term even if there are more “inner processes” taking place overnight to digest. Do you feel any better or worse?
Happy birthday man! Showing us how to get better with age! Age is just a number!
Actually, this seems to make sense to me. As he eats more close to bed, his body needs to expend energy digesting food overnight which takes away from deeper sleep, rest and recovery. I've actually almost always had a pre-bed shake to get in my cals, particularly while bulking, but I'm re-evaluating that strategy.
Thank you very much both of you.

So the RECOVERY score that WHOOP gives is based on HRV (heart rate variability), RHR (resting heart rate) and Respiratory Rate during the night. Then it compares them to readings taken the last 30 days, does its computing and spits out a daily score. When eating a lot right before bed, the body has to digest all the food and this affects all the readings during the night.

What ive found is that i rarely feel like im in the red when this is the cause. Sure if ive eaten a lot i might wake up a bit groggy, but that is rare. So for me these readings are the ones that "go in the bin" so to say. If i on the other hand get a red recovery when i have not eaten extra and have gotten enough sleep. Thats when I react and try to find the cause. When i know its just because i had some food, ive learned that it will not impact my training or energy that day.
 
TheMrMuscle

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Sunday, 24 October 2021 at 10:44

Elliptical Machine

Set 1: 10:00

Converting Pulldown Machine
Set 1: 60 kg × 15 [Warm-up]
Set 2: 90 kg × 10 [Warm-up]
Set 3: 110 kg × 5 [Warm-up]
Set 4: 140 kg × 9 [Failure]
Set 5: 110 kg × 20 [Failure]

Incline Bench Press (Smith Machine)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]
Set 3: 50 kg × 5 [Warm-up]
Set 4: 60 kg × 11 [Failure]
Set 5: 45 kg × 20 [Failure]

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

Single Arm Dumbbell Press
Set 1: 15 kg × 10 [Warm-up]
Set 2: 20 kg × 5 [Warm-up]
Set 3: 27,5 kg × 9 [Failure]
Set 4: 20 kg × 20 [Failure]

Rope Pullover
Set 1: 17,5 kg × 15
Set 2: 17,5 kg × 15 [Failure]

SUPER SET WITH

Incline Chest Fly (Dumbbell)

Set 1: 15 kg × 14 [Failure]
Set 2: 15 kg × 13 [Failure]

Shrug (Machine)
Set 1: 120 kg × 12 [Failure]
Set 2: 120 kg × 12 [Failure]

SUPER SET WITH

Lateral Raise (Machine)

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

Triceps Pushdown (Ez-bar)
Set 1: 15 kg × 15 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 40 kg × 12 [Failure]
Set 4: 30 kg × 20 [Failure]

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

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

SUPER SET WITH

Hammer Curl (Dumbbell)

Set 1: 17,5 kg × 14 [Failure]
Set 2: 17,5 kg × 12 [Failure]

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

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

209379


Sunday workouts are always the best, and they dont get worse when you have been eating heavily for 2 days before haha.

Did get a lowish recovery score again, but I did not go as hard as i did with the food as i did on friday.

Sunday i ate normally and today (monday) i woke up with this recovery. So the body is back to normal now.

209380
 
TheMrMuscle

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Weekly Report 18.October - 24.October
Week 3 Optimize-T/M-Test/Epi-Plex

Diet:

(Everything tracked in MyFitnessPal)

209381


Celebrated my birthday this weekend so the calories were high on two days.
Its not accurate as I didnt measure and weigh everything i put in my face.
But its a decent guesstimation!

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

209382


Some serious weight spikes this week.
I cant remember last when I was this heavy.
If it doesnt calm down I have to do some changes to my diet eventually.

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

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

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

209383


Recovery:
(Sleep measured with my Whoop that I wear all day and night)
209384
209386


Week started off great with the recovery. Then I ate all the food and my Whoop didnt like that!

Supplement comments:
I continute to feel great on this stack.
Strength is slowly increasing on each workout and apparently so is my weight now.
I am able to push myself harder in the gym because of that "gym aggression" feeling im getting.
Im glad I still got 2 tubs left of everything! This is feeling great.​
 

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Tuesday, 26 October 2021 at 07:20

Elliptical Machine

Set 1: 10:00

Single Lying Leg Curl Legendary
Set 1: 5 kg × 15 [Warm-up]
Set 2: 15 kg × 10 [Warm-up]
Set 3: 25 kg × 5 [Warm-up]
Set 4: 35 kg × 10 [Failure]
Set 5: 23 kg × 19 [Failure]

Hack Squat
Set 1: 0 kg × 10 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 50 kg × 5 [Warm-up]
Set 4: 70 kg × 1 [Warm-up]
Set 5: 77,5 kg × 10 [Failure]
Set 6: 57,5 kg × 17 [Failure]

Leg Press (Narrow Stance)
Set 1: 90 kg × 10 [Warm-up]
Set 2: 130 kg × 5 [Warm-up]
Set 3: 150 kg × 9 [Failure]
Set 4: 130 kg × 17 [Failure]

Bulgarian Split Squat (Smith)
Set 1: 20 kg × 5 [Warm-up]
Set 2: 40 kg × 10 [Failure]
Set 3: 25 kg × 20 [Failure]

Leg Extensions (Gymleco)
Set 1: 80 kg × 15 [Drop Set]
Set 2: 60 kg × 8 [Drop Set]
Set 3: 50 kg × 7 [Drop Set]
Set 4: 40 kg × 6 [Drop Set]
Set 5: 30 kg × 6 [Drop Set]

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

Standing Calf Raise (Machine)
Set 1: 15 kg × 14
Set 2: 15 kg × 14
Set 3: 15 kg × 14

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

Stick Twist
Set 1: 50 reps

Lying Vacuum
Set 1: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

209411


Ok so thats 2 days in a row with 91% recovery score and the highest HRV ive seen in a very very long time. Very interesting!

Workout went great again. I didint feel any pain in my achilles while doing any exercises and i could continue to push some more reps and weights. It feels good (and painfull) to be able to push my leg workouts a bit again. But i am being careful, i do want my injury to disappear for ever. Its more important than to lift heavier weights.
 
LeanEngineer

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But i am being careful, i do want my injury to disappear for ever.
As we get older and older I think this becomes more and more real! :ROFLMAO:
 
TheMrMuscle

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Wednesday, 27 October 2021 at 07:13

Elliptical Machine

Set 1: 10:00

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

Flat ISO Lateral Hammer Press
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 52,5 kg × 10 [Failure]
Set 4: 37,5 kg × 17 [Failure]

Pullover (Dumbbell)
Set 1: 17,5 kg × 10 [Warm-up]
Set 2: 27,5 kg × 12 [Failure]
Set 3: 27,5 kg × 10 [Failure]

SUPER SET WITH

Push Up

Set 1: 10 reps [Failure]
Set 2: 7 reps [Failure]

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

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

Rope Pushdown
Set 1: 7,5 kg × 15 [Warm-up]
Set 2: 12,5 kg × 10 [Warm-up]
Set 3: 17,5 kg × 5 [Warm-up]
Set 4: 22,5 kg × 9 [Failure]
Set 5: 17,5 kg × 15 [Failure]

Overhead Extension
Set 1: 30 kg × 13 [Failure]
Set 2: 30 kg × 12 [Failure]

SUPER SET WITH

Bench Dip

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

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

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

209441


Another solid workout in the books. Im getting a solid pump and feeling great when training. Unfortunately the incline press has stalled for 3 weeks now, so im going to have to change up the exercises. Its too bad because im getting great muscle contact with it.

Recovery still in the green, sleep slipped so ill try to get to bed a bit earlier tonight.
 
booneman77

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Another solid workout in the books. Im getting a solid pump and feeling great when training. Unfortunately the incline press has stalled for 3 weeks now, so im going to have to change up the exercises. Its too bad because im getting great muscle contact with it.

Recovery still in the green, sleep slipped so ill try to get to bed a bit earlier tonight.
Maybe just switch to a barbell for a bit? You can always use more weight (total) and maybe bust through… what type of swap do you normally do?
 
TheMrMuscle

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Maybe just switch to a barbell for a bit? You can always use more weight (total) and maybe bust through… what type of swap do you normally do?
I tend to stick to dumbbells and machines as i like the longer ROM but also barbells have a tendency to mess my shoulders up.
Maybe I will add some pre-exhaustion to the mix. I will have a think on it!
 
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I tend to stick to dumbbells and machines as i like the longer ROM but also barbells have a tendency to mess my shoulders up.
Maybe I will add some pre-exhaustion to the mix. I will have a think on it!
I do a combination of both DB and Barbell. I agree DB has more ROM but with that ROM could come more risk for injury. Regardless I'm a DB fan as well :)
 
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Thursday, 28 October 2021 at 07:14

Elliptical Machine

Set 1: 10:00

Reverse MAG Grip Pulldown
Set 1: 40 kg × 15 [Warm-up]
Set 2: 60 kg × 10 [Warm-up]
Set 3: 80 kg × 5 [Warm-up]
Set 4: 92 kg × 10 [Failure]
Set 5: 70 kg × 19 [Failure]

Incline Row (Dumbbell)
Set 1: 15 kg × 10 [Warm-up]
Set 2: 20 kg × 5 [Warm-up]
Set 3: 25 kg × 9 [Failure]
Set 4: 17,5 kg × 18 [Failure]

Seated Row (Prime Neutral)
Set 1: 50 kg × 10 [Warm-up]
Set 2: 80 kg × 10 [Failure]
Set 3: 60 kg × 20 [Failure]

Lat Pulldown (Behind The Neck)
Set 1: 50 kg × 10 [Warm-up]
Set 2: 75 kg × 11 [Failure]
Set 3: 55 kg × 20 [Failure]

Rack Pull (Barbell)
Set 1: 60 kg × 10 [Warm-up]
Set 2: 80 kg × 5 [Warm-up]
Set 3: 100 kg × 6 [Failure]
Set 4: 100 kg × 6 [Failure]

Seated Dumbbell Shrug
Set 1: 32,5 kg × 10
Set 2: 32,5 kg × 10

SUPER SET WITH

Seated Bent Over Reverse Flyes

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

Close-grip Preacher Ez-bar Curls
Set 1: 0 kg × 10 [Warm-up]
Set 2: 10 kg × 5 [Warm-up]
Set 3: 17,5 kg × 5 [Warm-up]
Set 4: 22,5 kg × 9 [Failure]
Set 5: 15 kg × 20 [Failure]

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

SUPER SET WITH

Reverse Curl (Ez-bar)

Set 1: 25 kg × 10 [Failure]
Set 2: 25 kg × 10 [Failure]

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

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

209496


Man the muscle contact i have on these workouts are beyond anything. Im really working on the contractions when it comes to back training. I have a wide back, but not deep. Mainly because ive been great at going full ROM but not as great at really squeezing the contractions. Doing that is making a world of difference.

Recovery dropped into the yellow today. Should be up to green again tomorrow as its a rest day and I get more sleep again.
 
TheMrMuscle

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Saturday, 30 October 2021 at 08:16

Elliptical Machine

Set 1: 10:00

Nordic Gym Seated Leg Curl
Set 1: 20 kg × 20 [Warm-up]
Set 2: 30 kg × 15 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 50 kg × 5 [Warm-up]
Set 5: 60 kg × 10 [Failure]
Set 6: 45 kg × 19 [Failure]

Leg Extensions Legendary
Set 1: 20 kg × 15 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 55 kg × 10 [Failure]
Set 5: 40 kg × 18 [Failure]

Dual Action Leg Press Hoist
Set 1: 50 kg × 10 [Warm-up]
Set 2: 75 kg × 5 [Warm-up]
Set 3: 100 kg × 3 [Warm-up]
Set 4: 125 kg × 10 [Failure]
Set 5: 100 kg × 17 [Failure]

Romanian Deadlift (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 67,5 kg × 12
Set 4: 52,5 kg × 18 [Failure]

Reverse Hyperextensions
Set 1: 15 kg × 10
Set 2: 15 kg × 10

SUPER SET WITH

Vertical Leg Press

Set 1: 30 kg × 12
Set 2: 30 kg × 12

Lunge (Dumbbell)
Set 1: 10 kg × 35 [Failure]

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

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

Hanging Leg Raise
Set 1: 12 reps
Set 2: 12 reps

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

Lying Vacuum
Set 1: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 20:00

209554


Great and pain free leg workout again! Always awesome when it feels this good.

So our youngest pup has had loose stool for two night now, so my recovery is not the best. Its hard to get restfull sleep when you gotta be on the ball each time he jumps off the bed and starts pooping on the floor haha.
 
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So our youngest pup has had loose stool for two night now, so my recovery is not the best. Its hard to get restfull sleep when you gotta be on the ball each time he jumps off the bed and starts pooping on the floor haha.
Then you can't fall back asleep because the smell to right? ;) My dog has gone through a few of those and when she hits the door to go outside you better be ready or else :ROFLMAO:
 
TheMrMuscle

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Then you can't fall back asleep because the smell to right? ;) My dog has gone through a few of those and when she hits the door to go outside you better be ready or else :ROFLMAO:
Haha well i always cleaned up before getting back to bed. No poop smell in my house!
 
TheMrMuscle

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Sunday, 31 October 2021 at 09:11

Elliptical Machine

Set 1: 10:00

Converting Pulldown Machine
Set 1: 60 kg × 15 [Warm-up]
Set 2: 80 kg × 10 [Warm-up]
Set 3: 100 kg × 5 [Warm-up]
Set 4: 120 kg × 3 [Warm-up]
Set 5: 140 kg × 10 [Failure]
Set 6: 120 kg × 14 [Failure]

Incline Bench Press (Smith Machine)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]
Set 3: 50 kg × 5 [Warm-up]
Set 4: 62,5 kg × 8 [Failure]
Set 5: 47,5 kg × 16 [Failure]

Seal Row (Single Arm Dumbbell)
Set 1: 15 kg × 10 [Warm-up]
Set 2: 20 kg × 5 [Warm-up]
Set 3: 25 kg × 12 [Failure]
Set 4: 20 kg × 18 [Failure]

Single Arm Dumbbell Press
Set 1: 15 kg × 10 [Warm-up]
Set 2: 20 kg × 5 [Warm-up]
Set 3: 27,5 kg × 11 [Failure]
Set 4: 22,5 kg × 16 [Failure]

Chest Supported Row
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 12 [Failure]
Set 3: 40 kg × 10 [Failure]

SUPER SET WITH

Incline Fly Gymleco

Set 1: 5 kg × 10 [Warm-up]
Set 2: 10 kg × 12 [Failure]
Set 3: 10 kg × 10 [Failure]

Shrug (Machine)
Set 1: 125 kg × 10 [Failure]
Set 2: 125 kg × 10 [Failure]

SUPER SET WITH

Lateral Raise (Machine)

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

Triceps Pushdown (Ez-bar)
Set 1: 15 kg × 15 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 42,5 kg × 8 [Failure]
Set 4: 32,5 kg × 16 [Failure]

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

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

SUPER SET WITH

Hammer Curl (Dumbbell)

Set 1: 20 kg × 12 [Failure]
Set 2: 20 kg × 10 [Failure]

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

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

209594


Awesome sunday workout! I had a couple of donuts on saturday and they absolutely fueled me well.

Recovery was still in the yellow even though i got an extra hour sleep due to daylight saving time. Still felt great though!
 
TheMrMuscle

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Weekly Report 25.October - 31.October
Week 4 Optimize-T/M-Test/Epi-Plex

Diet:

(Everything tracked in MyFitnessPal)

209596


So not that exciting when it comes to food this week.
But on Saturday I had 3 donuts on top of my refular food.
On Sunday my fiance baked cookies and i had 4 of them. But I also adapted my diet do that the calories didnt get to high.

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

209597


Weight is stabilizing at a higher point then I was enticipating considering my calories.
So either the supplement stack is doing it, or my tracking of foods outside the diet is off.

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

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

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

209598


Recovery:
(Sleep measured with my Whoop that I wear all day and night)
209599
209600


Good to see that even with puppy troubles my recovery was high.

Supplement comments:
Im noticing that my strength keep progressing on lift where i previously had stalled.
Also that my weight is up, which based on my calories shouldnt be happening.
Excited to see where this goes.​
 
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Also that my weight is up, which based on my calories shouldnt be happening
It's always interesting when you're expecting your body to do one thing but it does another!
 
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Tuesday, 2 November 2021 at 07:17

Elliptical Machine

Set 1: 10:00

Single Lying Leg Curl Legendary
Set 1: 5 kg × 15 [Warm-up]
Set 2: 15 kg × 10 [Warm-up]
Set 3: 25 kg × 5 [Warm-up]
Set 4: 35 kg × 11 [Failure]
Set 5: 25 kg × 19 [Failure]

Hack Squat
Set 1: 0 kg × 10 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 50 kg × 5 [Warm-up]
Set 4: 70 kg × 1 [Warm-up]
Set 5: 77,5 kg × 11 [Failure]
Set 6: 57,5 kg × 20 [Failure]

Leg Press (Narrow Stance)
Set 1: 90 kg × 10 [Warm-up]
Set 2: 130 kg × 5 [Warm-up]
Set 3: 150 kg × 12 [Failure]
Set 4: 130 kg × 20 [Failure]

Bulgarian Split Squat (Smith)
Set 1: 20 kg × 5 [Warm-up]
Set 2: 40 kg × 12 [Failure]
Set 3: 27,5 kg × 16 [Failure]

Leg Extensions (Gymleco)
Set 1: 80 kg × 15 [Drop Set]
Set 2: 60 kg × 10 [Drop Set]
Set 3: 40 kg × 10 [Drop Set]
Set 4: 20 kg × 10 [Drop Set]

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

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

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

Stick Twist
Set 1: 50 reps

Lying Vacuum
Set 1: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

209623


Its probably getting boring to read, but my workouts keep feeling great.
Today i felt NO pain in my achilles, its still tender to the touch. But no pain when doing the exercises.
But im still being super carefull on all movments. No bouncing or letting go of tension. Smooth and clean as always.

Recovery is staying in the yellow even after a rest day monday. Dont really know why as i felt great!
 
TheMrMuscle

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Monthly Report October 2021

209625


Sleep is staying fairly the same.
A rough patch with the puppy resultet in some poor sleep nights.

209627


So a pattern is emerging here.
Mondays and Fridays are rest days so the strain is lower there as expected.
Weekends gives good strain while working out, but as I am not working as much then. My daily strain is lower.

209628


Only 2 days in the red this month and they both came after me eating extra food the day before.
The first is the day after my daughters birthday celebration and the other is the day after my birthday celebration haha.
Whoop really doesnt like it when i eat untill im full for a change.

209629


Glad to see the sleep performance is good still.

209630


Whoop has added a new way of viewing behaviour and its impact on recovery.

Melatonin is what ive logged my GABA as. I tried taking up to 3g before bed to see how it impacted sleep and recovery and apparently it was a negative impact! So ill stay away from that for a while.
Probiotic is actually Optimize-T! As you cant make your own journal entries, i chose to use this one for seeing how Optimize-T affected me. So far it seems to be a very solid + to recovery!
Blue Light Blocking Glasses seems to be the real deal!

209631


Holy crap, double positive progress here for like the first time ever!

209632


Well... these are some insane readings right here.
Of course, these scales do NOT represent 100% truth, but something has been going on thats for sure!
So if its actual muscle gain or increased glycogen storages or water retention. I am heavier and apparently leaner.
Looking in the mirror ive not put on much fluff, so im hoping for muscle :D
I am not really eating enough calories that i should be gaining this much weight. So its very interesting to see the results.

Plans for November

November is month 2 of my stack and so far it has been very good to me so very much looking forward to continuing.​
 

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Wednesday, 3 November 2021 at 07:16

Elliptical Machine

Set 1: 10:00

Incline Bench Press (Barbell)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]
Set 3: 50 kg × 5 [Warm-up]
Set 4: 60 kg × 12
Set 5: 45 kg × 20 [Failure]

Flat ISO Lateral Hammer Press
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 5 [Warm-up]
Set 3: 52,5 kg × 12 [Failure]
Set 4: 37,5 kg × 18 [Failure]

Pullover (Dumbbell)
Set 1: 20 kg × 5 [Warm-up]
Set 2: 27,5 kg × 12 [Failure]
Set 3: 27,5 kg × 12 [Failure]

SUPER SET WITH

Push Up

Set 1: 10 reps [Failure]
Set 2: 8 reps [Failure]

Seated Overhead Press (Dumbbell)
Set 1: 12,5 kg × 10 [Warm-up]
Set 2: 17,5 kg × 5 [Warm-up]
Set 3: 22,5 kg × 11 [Failure]
Set 4: 17,5 kg × 15 [Failure]

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

Rope Pushdown
Set 1: 7,5 kg × 15 [Warm-up]
Set 2: 12,5 kg × 10 [Warm-up]
Set 3: 17,5 kg × 5 [Warm-up]
Set 4: 22,5 kg × 10 [Failure]
Set 5: 17,5 kg × 16 [Failure]

Overhead Extension
Set 1: 32,5 kg × 11 [Failure]
Set 2: 32,5 kg × 10 [Failure]

SUPER SET WITH

Bench Dip

Set 1: 11 reps [Failure]
Set 2: 10 reps [Failure]

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

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

209666


So tried out incline bench press today. Unfortunately my left shoulder just doesnt like it. It feels like its the rotator cuff, so that one is out. Im not risking it. So back to the drawing board for the next workout,

Seems im trapped in the fiftys when it comes to recovery this week!
 
LeanEngineer

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TheMrMuscle

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Thursday, 4 November 2021 at 07:14

Elliptical Machine

Set 1: 10:00

Reverse MAG Grip Pulldown
Set 1: 40 kg × 15 [Warm-up]
Set 2: 60 kg × 10 [Warm-up]
Set 3: 80 kg × 5 [Warm-up]
Set 4: 92 kg × 12 [Failure]
Set 5: 72 kg × 17 [Failure]

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

Seated Row (Prime Neutral)
Set 1: 50 kg × 10 [Warm-up]
Set 2: 80 kg × 11 [Failure]
Set 3: 65 kg × 17 [Failure]

Lat Pulldown (Behind The Neck)
Set 1: 50 kg × 10 [Warm-up]
Set 2: 75 kg × 12 [Failure]
Set 3: 55 kg × 21 [Failure]

Seated Dumbbell Shrug
Set 1: 32,5 kg × 12
Set 2: 32,5 kg × 12

SUPER SET WITH

Seated Bent Over Reverse Flyes

Set 1: 8 kg × 20 [Failure]
Set 2: 8 kg × 16 [Failure]

Preacher Curl (Machine)
Set 1: 0 kg × 15 [Warm-up]
Set 2: 10 kg × 10 [Warm-up]
Set 3: 20 kg × 5 [Warm-up]
Set 4: 30 kg × 11 [Failure]
Set 5: 20 kg × 20 [Failure]

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

SUPER SET WITH

Reverse Curl (Ez-bar)

Set 1: 25 kg × 10 [Failure]
Set 2: 25 kg × 10 [Failure]

Back Extension
Set 1: 12 reps
Set 2: 12 reps

SUPER SET WITH

Crunch (Machine)

Set 1: 80 kg × 15
Set 2: 80 kg × 15

SUPER SET WITH

Vacuum Bridge

Set 1: 0:30
Set 2: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

209701


Amazing workout this morning. I felt strong and looked full and hard. Even though I have put on like 7kgs the last 2 years and I am not as lean as I can be. Im really wnjoying what i see (at least when i wear a tank top!).

On a positive note I guess it's better than being trapped in the forties :)
You jinxed me!
 
LeanEngineer

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View attachment 209701

Amazing workout this morning. I felt strong and looked full and hard. Even though I have put on like 7kgs the last 2 years and I am not as lean as I can be. Im really wnjoying what i see (at least when i wear a tank top!).


You jinxed me!
40s are better than 30s :) Now if you're in the 30s tomorrow or the next day we'll something fishy is going on ;)
 
TheMrMuscle

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Saturday, 6 November 2021 at 08:14

Elliptical Machine

Set 1: 10:00

Nordic Gym Seated Leg Curl
Set 1: 20 kg × 20 [Warm-up]
Set 2: 30 kg × 15 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 50 kg × 5 [Warm-up]
Set 5: 60 kg × 11 [Failure]
Set 6: 47 kg × 17 [Failure]

Leg Extensions Legendary
Set 1: 20 kg × 15 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 55 kg × 11 [Failure]
Set 5: 40 kg × 19 [Failure]

Dual Action Leg Press Hoist
Set 1: 50 kg × 10 [Warm-up]
Set 2: 75 kg × 5 [Warm-up]
Set 3: 100 kg × 3 [Warm-up]
Set 4: 125 kg × 12 [Failure]
Set 5: 100 kg × 20 [Failure]

Romanian Deadlift (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 70 kg × 8
Set 4: 55 kg × 16 [Failure]

Reverse Hyperextensions
Set 1: 15 kg × 12
Set 2: 15 kg × 12

SUPER SET WITH

Vertical Leg Press

Set 1: 40 kg × 12
Set 2: 40 kg × 12

Lunge (Dumbbell)
Set 1: 10 kg × 42 [Failure]

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

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

Hanging Leg Raise
Set 1: 12 reps
Set 2: 12 reps

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

Lying Vacuum
Set 1: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 10:00

209751


Great to finally see a green recovery score, its been in the yellow all week.

So Friday morning i got roughly awakened by a cramp in my left calf. That **** really hurts. Luckily it was on a rest day, so when I trained legs today i didint feel anything from it anymore and the workout went smoothly.
 
booneman77

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As a complete nerd, I love how much data you have on yourself! It’s really amazing to be able to analyze things to this level nowadays just at home
 

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