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

TheMrMuscle

TheMrMuscle

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Chest, Side Delts And Triceps
Tuesday, 2 March 2021 at 06:58

Elliptical Machine

Set 1: 10:00

Bench Press (Dumbbell)
Set 1: 12 kg × 15 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 26 kg × 5 [Warm-up]
Set 4: 30 kg × 10
Set 5: 24 kg × 16

Incline Bench Press (Barbell)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 60 kg × 11
Set 4: 47,5 kg × 17

Incline Chest Fly (Dumbbell)
Set 1: 8 kg × 15 [Warm-up]
Set 2: 12 kg × 8 [Warm-up]
Set 3: 14 kg × 15

Bench Dip
Set 1: 12 reps [Warm-up]
Set 2: +15 kg × 6 [Warm-up]
Set 3: +30 kg × 14

Pullover (Dumbbell)
Set 1: 12 kg × 12 [Warm-up]
Set 2: 16 kg × 6 [Warm-up]
Set 3: 18 kg × 16

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

Triceps Extension (Dumbbell)
Set 1: 14 kg × 15 [Warm-up]
Set 2: 18 kg × 10 [Warm-up]
Set 3: 22 kg × 8 [Warm-up]
Set 4: 28 kg × 12

Underhand Triceps Pushdown
Set 1: 12,5 kg × 15 [Warm-up]
Set 2: 17,5 kg × 10 [Warm-up]
Set 3: 25,75 kg × 15

Rope Pushdown
Set 1: 10 kg × 15 [Warm-up]
Set 2: 15 kg × 10 [Warm-up]
Set 3: 21 kg × 11

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

Decline Crunch
Set 1: 15 reps
Set 2: 15 reps

Cable Crunch
Set 1: 28 kg × 15
Set 2: 28 kg × 15

Stick Twist
Set 1: 50 reps

Lying Vacuum
Set 1: 0:30

Vacuum Bicycle Kicks
Set 1: 20 reps

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

Workout felt GREAT today. I spent most of my sunday recovering and monday is my day off from the gym. So today I had all the energy in the world. It showed as well as i increased reps or/and weights on all exercises!

Got this baby today as well. The one they had at the gym disappeared so ill pack my own from now on!

203013
 
LeanEngineer

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Haha its been tried, they give the same stupid answere: "Unfortunately that flavor had to leave us for a while. But maybe our flavor magicians will bring it back some day"... dude... its been 6 years! Im dying here!
Just need a sub freezing shipping container from the US to you! haha
 
TheMrMuscle

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Hamstring And Calves
Wednesday, 3 March 2021 at 06:56

Elliptical Machine

Set 1: 10:00

Lying Leg Curl (Machine)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 32 kg × 10 [Warm-up]
Set 3: 46 kg × 5 [Warm-up]
Set 4: 55,5 kg × 9
Set 5: 41,5 kg × 15

Sumo Squat
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 × 12
Set 5: 52,5 kg × 17

Romanian Deadlift (Barbell)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 75 kg × 12
Set 4: 57,5 kg × 18

Good Morning (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 40 kg × 12

Singel Leg Extension
Set 1: 15 kg × 15 [Warm-up]
Set 2: 25 kg × 8 [Warm-up]
Set 3: 35 kg × 12
Set 4: 27,5 kg × 19

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

Notes: 3 last sets toes inward

Lying Vacuum
Set 1: 0:30

Vacuum Bicycle Kicks
Set 1: 20 reps

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

The stretch and contraction om getting on some of these exercises are beyond crazy.
Gaining strength and just feeling great over all!

I posted this in the Brexit thread as well. But i got an update on my replacement package from Powermyself.

It arrived in Sweden last tuesday (23rd february) and yesterday I got a letter in the mail from the customs office.
In that they asked for the following:
  • Copy of the invoice, order, paypal payment etc
  • List of ingredients of all the products
  • URL of site I ordered from
So im sending that over to them and then we will see what happens after that!
 
MFTrainz

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Hamstring And Calves
Wednesday, 3 March 2021 at 06:56

Elliptical Machine

Set 1: 10:00

Lying Leg Curl (Machine)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 32 kg × 10 [Warm-up]
Set 3: 46 kg × 5 [Warm-up]
Set 4: 55,5 kg × 9
Set 5: 41,5 kg × 15

Sumo Squat
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 × 12
Set 5: 52,5 kg × 17

Romanian Deadlift (Barbell)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 75 kg × 12
Set 4: 57,5 kg × 18

Good Morning (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 40 kg × 12

Singel Leg Extension
Set 1: 15 kg × 15 [Warm-up]
Set 2: 25 kg × 8 [Warm-up]
Set 3: 35 kg × 12
Set 4: 27,5 kg × 19

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

Notes: 3 last sets toes inward

Lying Vacuum
Set 1: 0:30

Vacuum Bicycle Kicks
Set 1: 20 reps

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

The stretch and contraction om getting on some of these exercises are beyond crazy.
Gaining strength and just feeling great over all!

I posted this in the Brexit thread as well. But i got an update on my replacement package from Powermyself.

It arrived in Sweden last tuesday (23rd february) and yesterday I got a letter in the mail from the customs office.
In that they asked for the following:
  • Copy of the invoice, order, paypal payment etc
  • List of ingredients of all the products
  • URL of site I ordered from
So im sending that over to them and then we will see what happens after that!
Dude that’s an insane amount of crap to jump through just to get a few supps delivered. Especially when I compare it to here - pay an extra few dollars and get protein, supps, even hormonal products shipped to home within a day or two, or at least less time than it took them to write and then send that letter to you
 
TheMrMuscle

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Dude that’s an insane amount of crap to jump through just to get a few supps delivered. Especially when I compare it to here - pay an extra few dollars and get protein, supps, even hormonal products shipped to home within a day or two, or at least less time than it took them to write and then send that letter to you
Yeah when UK left the EU it really screwed us on the mainland.
If this doesnt get better im sure someone will tage advantage and start a solid EU based store that carries everything. The demand is absolutely there!
 
MFTrainz

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Yeah when UK left the EU it really screwed us on the mainland.
If this doesnt get better im sure someone will tage advantage and start a solid EU based store that carries everything. The demand is absolutely there!
You have the idea and the willpower, you need like a financial backer lol to do the deal making and get you set up
 
TheMrMuscle

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Back Width, Rear Delts And Biceps
Thursday, 4 March 2021 at 06:55

Elliptical Machine

Set 1: 10:00

Lat Pulldown (Behind The Neck)
Set 1: 16,5 kg × 15 [Warm-up]
Set 2: 23,5 kg × 10 [Warm-up]
Set 3: 33,5 kg × 5 [Warm-up]
Set 4: 38,5 kg × 12
Set 5: 28,5 kg × 20

Lat Pulldown (Cable)
Set 1: 20 kg × 12 [Warm-up]
Set 2: 28,5 kg × 6 [Warm-up]
Set 3: 36,5 kg × 9
Set 4: 26,5 kg × 19

Lat Pulldown - Underhand (Cable)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 28,5 kg × 5 [Warm-up]
Set 3: 38,5 kg × 9

Iso-Lateral Row (Machine)
Set 1: 27,5 kg × 10 [Warm-up]
Set 2: 45 kg × 8 [Warm-up]
Set 3: 62,5 kg × 12

Dumbbell Pullover
Set 1: 12 kg × 12 [Warm-up]
Set 2: 14 kg × 8 [Warm-up]
Set 3: 16 kg × 15

Seated Bent Over Reverse Flyes
Set 1: 6 kg × 15
Set 2: 6 kg × 15
Set 3: 6 kg × 15
Set 4: 6 kg × 15
Set 5: 6 kg × 15

Face Pull (Cable)
Set 1: 20 kg × 15
Set 2: 20 kg × 15
Set 3: 20 kg × 15

Concentration Curl (Dumbbell)
Set 1: 6 kg × 15 [Warm-up]
Set 2: 8 kg × 10 [Warm-up]
Set 3: 10 kg × 8 [Warm-up]
Set 4: 12 kg × 17

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

Bicep Curl (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 35 kg × 12

Lying Vacuum
Set 1: 0:30

Vacuum Bicycle Kicks
Set 1: 20 reps

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

I feel like im repeating myself alto, but DAMN what a great workout.
If i dont put some meat on my back from this i dont know what will do it!
Im steadily increasing reps and/or weights while still getting a full stretch and contraction.
 
sns8778

sns8778

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It's great that you seem to be progressing so nicely on every workout.
I think a lot of people who haven't trained as long as you have may not realize how incredible it is that at your level you're making progress like every single workout.
 
TheMrMuscle

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It's great that you seem to be progressing so nicely on every workout.
I think a lot of people who haven't trained as long as you have may not realize how incredible it is that at your level you're making progress like every single workout.
Its fun when small changes makes such drastic impacts. But ive noticed that because i am so strict small changes are usually all I need to make improvment in one area or the other.
 
TheMrMuscle

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Chest, Side Delts And Triceps
Friday, 5 March 2021 at 06:52

Elliptical Machine

Set 1: 10:00

Incline Bench Press (Dumbbell)
Set 1: 14 kg × 15 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 26 kg × 4 [Warm-up]
Set 4: 30 kg × 9
Set 5: 24 kg × 15

Bench Press (Barbell)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 70 kg × 9
Set 4: 55 kg × 16

Decline Bench Press (Smith Machine)
Set 1: 30 kg × 10 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 62,5 kg × 11

Chest Fly (Dumbbell)
Set 1: 6 kg × 15 [Warm-up]
Set 2: 10 kg × 10 [Warm-up]
Set 3: 14 kg × 17

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

Upright Row (Barbell)
Set 1: 35 kg × 15
Set 2: 35 kg × 15
Set 3: 35 kg × 14

Skullcrusher (Barbell)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 45 kg × 8
Set 5: 35 kg × 18

One-arm Dumbbell Extension
Set 1: 6 kg × 10 [Warm-up]
Set 2: 8 kg × 8 [Warm-up]
Set 3: 10 kg × 14

Unilateral Underhand Pushdown
Set 1: 2,5 kg × 15 [Warm-up]
Set 2: 5 kg × 10 [Warm-up]
Set 3: 7,5 kg × 15

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

Decline Crunch
Set 1: 15 reps
Set 2: 15 reps

Cable Crunch
Set 1: 28 kg × 15
Set 2: 28 kg × 15

Stick Twist
Set 1: 50 reps

Lying Vacuum
Set 1: 0:30

Vacuum Bicycle Kicks
Set 1: 20 reps

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 10:00

Made some small tweaks to the rep schemes on some exercises today. More spesifically the single arm triceps movments. I felt that it would be better to keep the rep range 12-20 on those as going heavy just made me loose muscle contact. The result was a crazy pump!

203087
 
TheMrMuscle

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Quads And Calves
Saturday, 6 March 2021 at 07:30

Elliptical Machine

Set 1: 10:00

Leg Extension (Machine)
Set 1: 20 kg × 20 [Warm-up]
Set 2: 40 kg × 12 [Warm-up]
Set 3: 65 kg × 6 [Warm-up]
Set 4: 80 kg × 15
Set 5: 67,5 kg × 18

Squat (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]
Set 3: 60 kg × 10 [Warm-up]
Set 4: 70 kg × 6
Set 5: 70 kg × 6

Bulgarian Split Squat
Set 1: 6 kg × 10 [Warm-up]
Set 2: 10 kg × 5 [Warm-up]
Set 3: 18 kg × 15

Lunge (Dumbbell)
Set 1: 20 kg × 8
Set 2: 20 kg × 8
Set 3: 20 kg × 8

Seated Leg Curl (Machine)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 67,5 kg × 12
Set 3: 52,5 kg × 16

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

Notes: Last set 21s (7 top, 7 bottom, 7 full)

Calf Press on Seated Leg Press
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 20 kg × 10
Set 4: 20 kg × 10

Lying Vacuum
Set 1: 0:30

Vacuum Bicycle Kicks
Set 1: 20 reps

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 20:00

Had a terrible night of sleep tonight. Woke up at 04.30 because my left calf cramped up something fierce. Thats the same foot that i have th einflamed achilles tendon as well. Perfect start to a day where i was training legs as well haha.

But i got thru the workout with lots om PRs so it went above expectations.

Tonight is my refeed and Im planning on making cookies! I see @The Solution post about his Stacced cookies and i get jealous. Ive also seen Juan Morels mycookiedealer on IG and they also look amazing. But we dont have anything like that here in Sweden, so im going to try to make my own! Wish me luck!
 
TheMrMuscle

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You don’t have a local bakery?
Well, i live in a small "town" in the northern part of Sweden. We have 1 bakery in town and they dont make cookies haha. Only place i can find cookies is at Subway... Its the same with Donuts. There is one store that carries it and they only have 3 flavours where one is filled... If i want it i gotta make it!

And to be fair, Staccced cookies arent "normal" cookies hehe.
 
The Solution

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Well, i live in a small "town" in the northern part of Sweden. We have 1 bakery in town and they dont make cookies haha. Only place i can find cookies is at Subway... Its the same with Donuts. There is one store that carries it and they only have 3 flavours where one is filled... If i want it i gotta make it!

And to be fair, Staccced cookies arent "normal" cookies hehe.
Nah. Morgan is a wizard and one of the best in the states
And hey Subway has some damn good cookies for a chain!
 
LeanEngineer

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TheMrMuscle

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Back Thickness, Rear Delts And Biceps
Sunday, 7 March 2021 at 10:29

Elliptical Machine

Set 1: 10:00

Bent Over Row (Barbell)
Set 1: 20 kg × 12 [Warm-up]
Set 2: 40 kg × 8 [Warm-up]
Set 3: 60 kg × 4 [Warm-up]
Set 4: 67,5 kg × 12
Set 5: 55 kg × 18

T Bar Row
Set 1: 10 kg × 12 [Warm-up]
Set 2: 25 kg × 8 [Warm-up]
Set 3: 35 kg × 4 [Warm-up]
Set 4: 45 kg × 12
Set 5: 35 kg × 18

Seated Row (Cable)
Set 1: 45 kg × 12 [Warm-up]
Set 2: 65 kg × 8 [Warm-up]
Set 3: 95 kg × 8

V-bar Pulldown
Set 1: 35 kg × 12 [Warm-up]
Set 2: 55 kg × 6 [Warm-up]
Set 3: 80 kg × 9

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

Face Pull Straight Bar
Set 1: 55 kg × 15
Set 2: 55 kg × 15
Set 3: 55 kg × 15

Seated Bent Over Reverse Flyes
Set 1: 6 kg × 15
Set 2: 6 kg × 15
Set 3: 6 kg × 15
Set 4: 6 kg × 15
Set 5: 6 kg × 15

Incline Curl (Dumbbell)
Set 1: 6 kg × 15 [Warm-up]
Set 2: 10 kg × 10 [Warm-up]
Set 3: 14 kg × 5 [Warm-up]
Set 4: 16 kg × 10

Close Grip Ez-Bar Arm Blaster Curls
Set 1: 0 kg × 15 [Warm-up]
Set 2: 10 kg × 10 [Warm-up]
Set 3: 15 kg × 20

Bicep Curl (Barbell)
Set 1: 20 kg × 12 [Warm-up]
Set 2: 30 kg × 6 [Warm-up]
Set 3: 35 kg × 11

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

Decline Crunch
Set 1: 15 reps
Set 2: 15 reps

Cable Crunch
Set 1: 28,75 kg × 15
Set 2: 28,75 kg × 15

Stick Twist
Set 1: 50 reps

Lying Vacuum
Set 1: 0:30

Vacuum Bicycle Kicks
Set 1: 20 reps

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

Finally got to try my new arm blaster out and ive missed using one!
Workout was incredible and i know why, i made cookies!

203171
203172


203174


I got 8 cookies out of the dough and made each one different.
  • Chocolate Chip Cookie
  • Double Chocolate Chip
  • Snickerdoodle
  • Peanut Butter Cookie
  • Nutella Cookie
  • Oreo Stuffed Cookie
  • Gingerbread Stuffed Cookie
  • Biscoff Stuffed Cookie
All of them tasted amazing! I didn’t finish them all as they came out at around 700-800 kcal per cookie.
I mean I can eat, but that would put me into a coma!
 
sns8778

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Back Thickness, Rear Delts And Biceps
Sunday, 7 March 2021 at 10:29

Elliptical Machine

Set 1: 10:00

Bent Over Row (Barbell)
Set 1: 20 kg × 12 [Warm-up]
Set 2: 40 kg × 8 [Warm-up]
Set 3: 60 kg × 4 [Warm-up]
Set 4: 67,5 kg × 12
Set 5: 55 kg × 18

T Bar Row
Set 1: 10 kg × 12 [Warm-up]
Set 2: 25 kg × 8 [Warm-up]
Set 3: 35 kg × 4 [Warm-up]
Set 4: 45 kg × 12
Set 5: 35 kg × 18

Seated Row (Cable)
Set 1: 45 kg × 12 [Warm-up]
Set 2: 65 kg × 8 [Warm-up]
Set 3: 95 kg × 8

V-bar Pulldown
Set 1: 35 kg × 12 [Warm-up]
Set 2: 55 kg × 6 [Warm-up]
Set 3: 80 kg × 9

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

Face Pull Straight Bar
Set 1: 55 kg × 15
Set 2: 55 kg × 15
Set 3: 55 kg × 15

Seated Bent Over Reverse Flyes
Set 1: 6 kg × 15
Set 2: 6 kg × 15
Set 3: 6 kg × 15
Set 4: 6 kg × 15
Set 5: 6 kg × 15

Incline Curl (Dumbbell)
Set 1: 6 kg × 15 [Warm-up]
Set 2: 10 kg × 10 [Warm-up]
Set 3: 14 kg × 5 [Warm-up]
Set 4: 16 kg × 10

Close Grip Ez-Bar Arm Blaster Curls
Set 1: 0 kg × 15 [Warm-up]
Set 2: 10 kg × 10 [Warm-up]
Set 3: 15 kg × 20

Bicep Curl (Barbell)
Set 1: 20 kg × 12 [Warm-up]
Set 2: 30 kg × 6 [Warm-up]
Set 3: 35 kg × 11

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

Decline Crunch
Set 1: 15 reps
Set 2: 15 reps

Cable Crunch
Set 1: 28,75 kg × 15
Set 2: 28,75 kg × 15

Stick Twist
Set 1: 50 reps

Lying Vacuum
Set 1: 0:30

Vacuum Bicycle Kicks
Set 1: 20 reps

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

Finally got to try my new arm blaster out and ive missed using one!
Workout was incredible and i know why, i made cookies!

View attachment 203171View attachment 203172

View attachment 203174

I got 8 cookies out of the dough and made each one different.
  • Chocolate Chip Cookie
  • Double Chocolate Chip
  • Snickerdoodle
  • Peanut Butter Cookie
  • Nutella Cookie
  • Oreo Stuffed Cookie
  • Gingerbread Stuffed Cookie
  • Biscoff Stuffed Cookie
All of them tasted amazing! I didn’t finish them all as they came out at around 700-800 kcal per cookie.
I mean I can eat, but that would put me into a coma!
Those look delicious. I would have ate every single one of those in one setting haha.
 
LeanEngineer

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That oreo stuffed cookie has my mouth watering!
 
TheMrMuscle

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Weekly Report 01.March - 07.March
Week 8 Anabolic Effect

Diet:

(Everything tracked in MyFitnessPal)

203189


Broke 6000 calories (approx) on my refeed this saturday. Even though i didnt start it until 9:30pm haha.

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

203190


Got some lower body fat readings this week which is good. Looking in the mirror I feel i look amazing now. I do feel leaner than 11% but hey. As long as i feel good the numbers doesnt make that much of a difference.

203191


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

Monday - Rest (RomWOD at home)
Tuesday - Chest, Side Delts, Triceps, Core and RomWOD
Wednesday - Back Width, Rear Delt, Biceps and RomWOD
Thursday - Hamstring, Calves, Core and RomWOD
Friday - Chest, Side Delts, Triceps and RomWOD
Saturday - Quad, Calves and RomWOD
Sunday - Back Thickness, Rear Delt, Biceps, Core and RomWOD

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.

203192


Another week with a slight increase, thats always good!

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

203193


Had a couple of nights of weird readings here. I dunno if my fitbit lost contact with the skin or if i just slept really poorely.

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

Anabolic Effect Week 8:
Have had a great week of workouts. Im making some strength gains on exercises that is blowing my mind.
YES im working in different rep ranges than before, but there is no doubt im making some good progress.
And the pumps.. oh my the pumps!
Popping the cap on the last Anabolic Effect this week. 4 more weeks!​
 
LeanEngineer

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Bicep is on point! Looking lean as always.
 
TheMrMuscle

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Chest, Side Delts And Triceps
Tuesday, 9 March 2021 at 06:54

Elliptical Machine

Set 1: 10:00

Bench Press (Dumbbell)
Set 1: 14 kg × 15 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 26 kg × 5 [Warm-up]
Set 4: 30 kg × 10
Set 5: 24 kg × 16

Incline Bench Press (Barbell)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 62 kg × 8
Set 4: 47,5 kg × 18

Incline Chest Fly (Dumbbell)
Set 1: 8 kg × 15 [Warm-up]
Set 2: 12 kg × 8 [Warm-up]
Set 3: 14 kg × 17

Bench Dip
Set 1: 15 reps [Warm-up]
Set 2: +15 kg × 8 [Warm-up]
Set 3: +35 kg × 11

Pullover (Dumbbell)
Set 1: 12 kg × 15 [Warm-up]
Set 2: 16 kg × 10 [Warm-up]
Set 3: 20 kg × 12

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

Triceps Extension (Dumbbell)
Set 1: 14 kg × 15 [Warm-up]
Set 2: 18 kg × 10 [Warm-up]
Set 3: 24 kg × 5 [Warm-up]
Set 4: 28 kg × 13

Underhand Triceps Pushdown
Set 1: 12,5 kg × 15 [Warm-up]
Set 2: 17,5 kg × 10 [Warm-up]
Set 3: 25,75 kg × 18

Rope Pushdown
Set 1: 10 kg × 15 [Warm-up]
Set 2: 15 kg × 10 [Warm-up]
Set 3: 21 kg × 12

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

Decline Crunch
Set 1: 15 reps
Set 2: 15 reps

Cable Crunch
Set 1: 28 kg × 15
Set 2: 28 kg × 15

Stick Twist
Set 1: 50 reps

Lying Vacuum
Set 1: 0:30

Vacuum Bicycle Kicks
Set 1: 20 reps

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

First pressing movment was heavy today! But rest of the workout went really well. Can expect to have constant progression from week to week. Some weeks the body needs to catch up!
 
TheMrMuscle

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Hamstring And Calves
Wednesday, 10 March 2021 at 06:56

Elliptical Machine

Set 1: 10:00

Lying Leg Curl (Machine)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 32 kg × 10 [Warm-up]
Set 3: 46 kg × 5 [Warm-up]
Set 4: 55,5 kg × 10
Set 5: 41,5 kg × 16

Sumo Squat
Set 1: 20 kg × 15 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]
Set 3: 55 kg × 5 [Warm-up]
Set 4: 65 kg × 9
Set 5: 52,5 kg × 20

Romanian Deadlift (Barbell)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 6 [Warm-up]
Set 3: 77,5 kg × 10
Set 4: 60 kg × 20

Good Morning (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 42,5 kg × 12

Singel Leg Extension
Set 1: 17,5 kg × 15 [Warm-up]
Set 2: 27,5 kg × 8 [Warm-up]
Set 3: 37,5 kg × 12
Set 4: 30 kg × 18

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

Notes: 3 last sets toes inward

Lying Vacuum
Set 1: 0:30

Vacuum Bicycle Kicks
Set 1: 20 reps

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

Today I felt strong and it showed! Great lifts all around and I made strength gains on every set.
Also starting to feel an even greater mind muscle contact on the Good Mornings which is great!
 
TheMrMuscle

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Back Width, Rear Delts And Biceps
Thursday, 11 March 2021 at 06:55

Elliptical Machine

Set 1: 10:00

Lat Pulldown (Behind The Neck)
Set 1: 16,5 kg × 15 [Warm-up]
Set 2: 23,5 kg × 10 [Warm-up]
Set 3: 33,5 kg × 5 [Warm-up]
Set 4: 40 kg × 10
Set 5: 30 kg × 18

Lat Pulldown (Cable)
Set 1: 20 kg × 12 [Warm-up]
Set 2: 28,5 kg × 6 [Warm-up]
Set 3: 36,5 kg × 10
Set 4: 28,5 kg × 16

Lat Pulldown - Underhand (Cable)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 28,5 kg × 5 [Warm-up]
Set 3: 38,5 kg × 10

Iso-Lateral Row (Machine)
Set 1: 30 kg × 12 [Warm-up]
Set 2: 45 kg × 8 [Warm-up]
Set 3: 65 kg × 12

Dumbbell Pullover
Set 1: 12 kg × 15 [Warm-up]
Set 2: 14 kg × 10 [Warm-up]
Set 3: 18 kg × 15

Seated Bent Over Reverse Flyes
Set 1: 7 kg × 15
Set 2: 7 kg × 15
Set 3: 7 kg × 15
Set 4: 7 kg × 15
Set 5: 7 kg × 15

Face Pull (Cable)
Set 1: 21,5 kg × 15
Set 2: 21,5 kg × 15

Concentration Curl (Dumbbell)
Set 1: 6 kg × 15 [Warm-up]
Set 2: 8 kg × 10 [Warm-up]
Set 3: 10 kg × 8 [Warm-up]
Set 4: 14 kg × 12

Close-grip Preacher Ez-bar Curls
Set 1: 10 kg × 10 [Warm-up]
Set 2: 15 kg × 13

Bicep Curl (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 35 kg × 12

Lying Vacuum
Set 1: 0:30

Vacuum Bicycle Kicks
Set 1: 20 reps

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

Back and biceps has always been my favorite day to train and with this program i love it even more!
Today the gym was empty, not a soul in there. Schools are out for winter holiday here so i guess nobody gets up that early to work out. Fine by me!
 
elo76

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Curious as to what RPE you are using on your work sets
 
TheMrMuscle

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Curious as to what RPE you are using on your work sets
Working sets are taken to failure while maintaining perfect form.
For exercises with 2 work sets the thought is to hit failure in 2 different rep ranges.
First set 8-12, second set 15-20.
 
elo76

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Working sets are taken to failure while maintaining perfect form.
For exercises with 2 work sets the thought is to hit failure in 2 different rep ranges.
First set 8-12, second set 15-20.
Thanks for the reply. Always looking for something different. Since I'm also in my 40's (44), I want to stay injury free too. Been using Meadows programs for a few years now.
 
TheMrMuscle

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Chest, Side Delts And Triceps
Friday, 12 March 2021 at 06:51

Elliptical Machine

Set 1: 10:00

Incline Bench Press (Dumbbell)
Set 1: 14 kg × 15 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 26 kg × 4 [Warm-up]
Set 4: 30 kg × 9
Set 5: 24 kg × 16

Bench Press (Barbell)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 70 kg × 9
Set 4: 55 kg × 16

Decline Bench Press (Smith Machine)
Set 1: 30 kg × 10 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 65 kg × 9

Chest Fly (Dumbbell)
Set 1: 6 kg × 15 [Warm-up]
Set 2: 10 kg × 10 [Warm-up]
Set 3: 14 kg × 20

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

Upright Row (Barbell)
Set 1: 35 kg × 15
Set 2: 35 kg × 15
Set 3: 35 kg × 14

Skullcrusher (Barbell)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 45 kg × 10
Set 5: 35 kg × 20

One-arm Dumbbell Extension
Set 1: 6 kg × 10 [Warm-up]
Set 2: 8 kg × 8 [Warm-up]
Set 3: 10 kg × 15

Unilateral Underhand Pushdown
Set 1: 2,5 kg × 15 [Warm-up]
Set 2: 5 kg × 10 [Warm-up]
Set 3: 7,5 kg × 16

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

Decline Crunch
Set 1: 15 reps
Set 2: 15 reps

Cable Crunch
Set 1: 28 kg × 15
Set 2: 28 kg × 15

Stick Twist
Set 1: 50 reps

Lying Vacuum
Set 1: 0:30

Vacuum Bicycle Kicks
Set 1: 20 reps

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 10:00

Felt some pain in my left rotator cuff/shoulder on the first working set on bench press so ill rotate that exerciese out next week. My gym has this old school nautilus incline pec dec machine that i have wanted to try for a while. Might throw that in or just do an overhead press of some sort. Will see what im in the mood for next week!
 
TheMrMuscle

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Quads And Calves
Saturday, 13 March 2021 at 07:49

Elliptical Machine

Set 1: 10:00

Leg Extension (Machine)
Set 1: 25 kg × 15 [Warm-up]
Set 2: 45 kg × 12 [Warm-up]
Set 3: 65 kg × 10 [Warm-up]
Set 4: 85 kg × 14
Set 5: 70 kg × 16

Squat (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]
Set 3: 60 kg × 10 [Warm-up]
Set 4: 70 kg × 7
Set 5: 70 kg × 6

Bulgarian Split Squat
Set 1: 10 kg × 10 [Warm-up]
Set 2: 16 kg × 5 [Warm-up]
Set 3: 20 kg × 15

Lunge (Dumbbell)
Set 1: 22 kg × 8
Set 2: 22 kg × 8
Set 3: 22 kg × 8

Seated Leg Curl (Machine)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 70 kg × 12
Set 3: 52,5 kg × 18

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

Notes: Last set 21s (7 top, 7 bottom, 7 full)

Calf Press on Seated Leg Press
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 20 kg × 10
Set 4: 20 kg × 10

Lying Vacuum
Set 1: 0:30

Vacuum Bicycle Kicks
Set 1: 20 reps

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 30:00

Great workout today! Im at work now and my legs are shaking, so i did something right.
Tonight is a refeed and I havent really planned it out. But im having the rest of the cookies i made last saturday, im also having a couple of pints of ice cream. But I havent decided on the "food" part. It might be lasagne, pizza or home made sandwiches. Time will tell! Just thinking about it is making me hungry.
 
LeanEngineer

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Great workout today! Im at work now and my legs are shaking, so i did something right.
Tonight is a refeed and I havent really planned it out. But im having the rest of the cookies i made last saturday, im also having a couple of pints of ice cream. But I havent decided on the "food" part. It might be lasagne, pizza or home made sandwiches. Time will tell! Just thinking about it is making me hungry.
That sounds good! I think i'm going to do a refeed/cheat day this coming weekend. Donuts are on the list!
 
TheMrMuscle

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That sounds good! I think i'm going to do a refeed/cheat day this coming weekend. Donuts are on the list!
Donuts is another one of those things thats just not available here. We have one grocery store that has an in house bakery that does some. They are good, but only like 4 flavors and only 2 of em filled. I love donuts so its sad!
 
TheMrMuscle

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Back Thickness, Rear Delts And Biceps
Sunday, 14 March 2021 at 08:37

Elliptical Machine

Set 1: 10:00

Bent Over Row (Barbell)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]
Set 3: 60 kg × 5 [Warm-up]
Set 4: 70 kg × 9
Set 5: 55 kg × 19

T Bar Row
Set 1: 10 kg × 12 [Warm-up]
Set 2: 25 kg × 8 [Warm-up]
Set 3: 35 kg × 4 [Warm-up]
Set 4: 47,5 kg × 12
Set 5: 35 kg × 20

Seated Row (Cable)
Set 1: 45 kg × 12 [Warm-up]
Set 2: 75 kg × 8 [Warm-up]
Set 3: 95 kg × 9

V-bar Pulldown
Set 1: 35 kg × 12 [Warm-up]
Set 2: 55 kg × 6 [Warm-up]
Set 3: 80 kg × 10

Rack Pull (Barbell)
Set 1: 60 kg × 10 [Warm-up]
Set 2: 80 kg × 5 [Warm-up]
Set 3: 105 kg × 12

Face Pull Straight Bar
Set 1: 55 kg × 15
Set 2: 55 kg × 15
Set 3: 55 kg × 15

Seated Bent Over Reverse Flyes
Set 1: 7 kg × 15
Set 2: 7 kg × 15
Set 3: 7 kg × 15
Set 4: 7 kg × 15
Set 5: 7 kg × 15

Incline Curl (Dumbbell)
Set 1: 7 kg × 15 [Warm-up]
Set 2: 10 kg × 10 [Warm-up]
Set 3: 14 kg × 5 [Warm-up]
Set 4: 16 kg × 10

Close Grip Ez-Bar Arm Blaster Curls
Set 1: 10 kg × 10 [Warm-up]
Set 2: 15 kg × 10 [Warm-up]
Set 3: 20 kg × 13

Bicep Curl (Dumbbell)
Set 1: 8 kg × 10 [Warm-up]
Set 2: 12 kg × 10 [Warm-up]
Set 3: 16 kg × 12

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

Decline Crunch
Set 1: 15 reps
Set 2: 15 reps

Cable Crunch
Set 1: 28,75 kg × 15
Set 2: 28,75 kg × 15

Stick Twist
Set 1: 50 reps

Lying Vacuum
Set 1: 0:30

Vacuum Bicycle Kicks
Set 1: 20 reps

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 20:00

Sunday workouts are my favourite of the week. Because of the refeed the evening before and having the day off i can really spend some serious time at the gym and have energy for days. Strength, pump and energy was super high today!
 
LeanEngineer

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Donuts is another one of those things thats just not available here. We have one grocery store that has an in house bakery that does some. They are good, but only like 4 flavors and only 2 of em filled. I love donuts so its sad!
Dang! I think it's time for a move to a new city I guess ;)
 
TheMrMuscle

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Weekly Report 08.March - 14.March
Week 9 Anabolic Effect
Week 1 M-Test

Diet:

(Everything tracked in MyFitnessPal)

203341


So pretty much same average caloric intake as last week, thats a job well done!

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

203342


Pretty much the same as last week here as well. The body feels good and I think i look good as well!

203343


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

Monday - Rest (RomWOD at home)
Tuesday - Chest, Side Delts, Triceps, Core and RomWOD
Wednesday - Back Width, Rear Delt, Biceps and RomWOD
Thursday - Hamstring, Calves, Core and RomWOD
Friday - Chest, Side Delts, Triceps and RomWOD
Saturday - Quad, Calves and RomWOD
Sunday - Back Thickness, Rear Delt, Biceps, Core and RomWOD

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.

203344


Keeping it consistent!

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

203345


Slept better than last week, thats a win!

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

Anabolic Effect Week 9:
My workouts continue to improve and im feeling great.
Always sad when you open the last bottle, BUT there will be more AE in the future.

M-Test Week 1:
Thats right! Now we are cooking with fire here. AE and M-Test Stack ftw!
Ive only ever run AE and M-test solo before so this should be alot of fun.
The effect i noticed the first week was more morning wood (tmi i know) and increased aggression at the gym.
Both are in line with what i experienced when i ran my 1 bottle of M-Test before this AE run.​
 
LeanEngineer

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Haha i think i would LOVE to live in a big city. Id be getting food from a different place each saturday!
That's what my wife and I currently do. So many good food options available! Although we've found a few we like and rotate some of those in as duplicates:ROFLMAO:
 
TheMrMuscle

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Chest, Side Delts And Triceps
Tuesday, 16 March 2021 at 07:02

Elliptical Machine

Set 1: 10:00

Bench Press (Dumbbell)
Set 1: 14 kg × 15 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 26 kg × 5 [Warm-up]
Set 4: 30 kg × 10
Set 5: 24 kg × 16

Incline Bench Press (Barbell)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 50 kg × 5 [Warm-up]
Set 3: 62 kg × 9
Set 4: 47,5 kg × 20

Incline Chest Fly (Dumbbell)
Set 1: 8 kg × 15 [Warm-up]
Set 2: 12 kg × 8 [Warm-up]
Set 3: 14 kg × 19

Bench Dip
Set 1: 15 reps [Warm-up]
Set 2: +20 kg × 5 [Warm-up]
Set 3: +40 kg × 11

Pullover (Dumbbell)
Set 1: 12 kg × 15 [Warm-up]
Set 2: 16 kg × 10 [Warm-up]
Set 3: 20 kg × 15

Lateral Raise (Dumbbell)
Set 1: 5 kg × 25
Set 2: 6 kg × 20
Set 3: 7 kg × 15
Set 4: 8 kg × 12
Set 5: 9 kg × 10

Triceps Extension (Dumbbell)
Set 1: 14 kg × 15 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 26 kg × 5 [Warm-up]
Set 4: 30 kg × 9

Underhand Triceps Pushdown
Set 1: 12,5 kg × 15 [Warm-up]
Set 2: 17,5 kg × 10 [Warm-up]
Set 3: 25,75 kg × 20

Rope Pushdown
Set 1: 10 kg × 15 [Warm-up]
Set 2: 15 kg × 10 [Warm-up]
Set 3: 21 kg × 13

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

Decline Crunch
Set 1: 15 reps
Set 2: 15 reps

Cable Crunch
Set 1: 28 kg × 15
Set 2: 28 kg × 15

Stick Twist
Set 1: 50 reps

Lying Vacuum
Set 1: 0:30

Vacuum Bicycle Kicks
Set 1: 20 reps

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

For the last i dunno 6-7 years ive been wearing a Fitbit to track my steps, sleep, calories etc. But now it was time to level up, so I went and ordered a Whoop 3.0 strap. This is aso a fitness tracker, but it will give me much more data to work with.

It needs 4 days to calibrate to my body and after that it will give me more and more accurate metrics the longer i wear it. I got it last night and have been wearing it since then. It gave me some crazy Slow Wave and REM sleep the first night. But that can be because its calibrating.

203364


It measures HRV, RHR, Respitory Rate and Sleep. Then it will crunch it in different algorithms and give me a Recovery score and a Strain score. Which i can use to see how my body is reacting to what i am doing.

203365


It also has a Journal function that helps track behaviour and see over time how this affects your recovery. Im hoping that down the line i can use this as a way to see how different supplements and diet choices affect my body.
 
TheMrMuscle

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Hamstring And Calves
Wednesday, 17 March 2021 at 06:56

Elliptical Machine

Set 1: 10:00

Lying Leg Curl (Machine)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 32 kg × 10 [Warm-up]
Set 3: 46 kg × 5 [Warm-up]
Set 4: 55,5 kg × 11
Set 5: 41,5 kg × 17

Sumo Squat
Set 1: 20 kg × 15 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]
Set 3: 55 kg × 5 [Warm-up]
Set 4: 65 kg × 11
Set 5: 55 kg × 16

Romanian Deadlift (Barbell)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 60 kg × 6 [Warm-up]
Set 3: 77,5 kg × 12
Set 4: 62,5 kg × 17

Good Morning (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 45 kg × 10

Singel Leg Extension Utopia
Set 1: 17,5 kg × 15 [Warm-up]
Set 2: 30 kg × 8 [Warm-up]
Set 3: 40 kg × 12
Set 4: 30 kg × 20

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

Notes: 3 last sets toes inward

Lying Vacuum
Set 1: 0:30

Vacuum Bicycle Kicks
Set 1: 20 reps

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 20:00

Thte Whoop showed a better Recovery score today, improved all my readings as i expected it would as its getting to know how my body reacts to sleep and training.

203376


It is still calibrating so we will have to see where it ends up in a month or two. But i found the caloric expenditure compared to my Fitbit interesting.

203377
203378


1000 calories difference is pretty high!
I suspect the correct number is somewhere in between.
Again, will be interesting to see how it changes as it gets to know me.
 
LeanEngineer

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I may have to look into the Whoop. The interface for the data it provides looks pretty slick.
 
TheMrMuscle

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I may have to look into the Whoop. The interface for the data it provides looks pretty slick.
Let me know if you decide on one. When you sign up you get a referal link and that gives both the owner and the user of the link a free month. So i can throw mine your way.
 
TheMrMuscle

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Back Width, Rear Delts And Biceps
Thursday, 18 March 2021 at 06:55

Elliptical Machine

Set 1: 10:00

Lat Pulldown (Behind The Neck)
Set 1: 16,5 kg × 15 [Warm-up]
Set 2: 23,5 kg × 10 [Warm-up]
Set 3: 33,5 kg × 5 [Warm-up]
Set 4: 40 kg × 11
Set 5: 30 kg × 20

Lat Pulldown (Cable)
Set 1: 20 kg × 12 [Warm-up]
Set 2: 28,5 kg × 6 [Warm-up]
Set 3: 36,5 kg × 11
Set 4: 28,5 kg × 18

MTS Front Pulldown
Set 1: 20 kg × 10 [Warm-up]
Set 2: 30 kg × 5 [Warm-up]
Set 3: 45 kg × 12

Iso-Lateral Row (Machine)
Set 1: 30 kg × 12 [Warm-up]
Set 2: 50 kg × 6 [Warm-up]
Set 3: 67,5 kg × 12

Dumbbell Pullover
Set 1: 12 kg × 15 [Warm-up]
Set 2: 14 kg × 10 [Warm-up]
Set 3: 18 kg × 16

Seated Bent Over Reverse Flyes
Set 1: 7 kg × 15
Set 2: 7 kg × 15
Set 3: 7 kg × 15
Set 4: 7 kg × 15
Set 5: 7 kg × 15

Face Pull (Cable)
Set 1: 21,5 kg × 15
Set 2: 21,5 kg × 15
Set 3: 21,5 kg × 15

Concentration Curl (Dumbbell)
Set 1: 6 kg × 15 [Warm-up]
Set 2: 8 kg × 10 [Warm-up]
Set 3: 10 kg × 8 [Warm-up]
Set 4: 14 kg × 14

Close-grip Preacher Ez-bar Curls
Set 1: 10 kg × 10 [Warm-up]
Set 2: 15 kg × 14

Bicep Curl (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 36 kg × 10

Lying Vacuum
Set 1: 0:30

Vacuum Bicycle Kicks
Set 1: 20 reps

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

Felt strong and energized today. Back and biceps is my favorite day of the week so it is alway easy to get outta bed for this one.

Had a good night sleep but our puppy managed to pee the bed TWICE. So we had to get up and change the sheets twice haha. But i still got a good recovery score from my Whoop. It only needs one more night of sleep now to have finished calibration for my baseline. It will continue to collect data and refine its results onward. But tomorrow it should have enough data to be able to recommend a daily strain based on my recovery score.

203402
 
TheMrMuscle

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Chest, Side Delts And Triceps
Friday, 19 March 2021 at 06:55

Elliptical Machine

Set 1: 10:00

Incline Bench Press (Dumbbell)
Set 1: 14 kg × 15 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 26 kg × 5 [Warm-up]
Set 4: 30 kg × 10
Set 5: 24 kg × 16

Decline Bench Press (Smith Machine)
Set 1: 30 kg × 12 [Warm-up]
Set 2: 50 kg × 6 [Warm-up]
Set 3: 65 kg × 10
Set 4: 50 kg × 16

Chest Fly (Dumbbell)
Set 1: 7 kg × 15 [Warm-up]
Set 2: 12 kg × 8 [Warm-up]
Set 3: 16 kg × 16

Arnold Press (Dumbbell)
Set 1: 8 kg × 10 [Warm-up]
Set 2: 12 kg × 5 [Warm-up]
Set 3: 16 kg × 10

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

Seated Dumbbell Shrug
Set 1: 18 kg × 15
Set 2: 18 kg × 15
Set 3: 18 kg × 15

Skullcrusher (Barbell)
Set 1: 20 kg × 15 [Warm-up]
Set 2: 30 kg × 10 [Warm-up]
Set 3: 40 kg × 5 [Warm-up]
Set 4: 45 kg × 11
Set 5: 37,5 kg × 16

One-arm Dumbbell Extension
Set 1: 7 kg × 10 [Warm-up]
Set 2: 10 kg × 5 [Warm-up]
Set 3: 12 kg × 8

Unilateral Underhand Pushdown
Set 1: 2,5 kg × 15 [Warm-up]
Set 2: 5 kg × 10 [Warm-up]
Set 3: 7,5 kg × 17

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

Decline Crunch
Set 1: 15 reps
Set 2: 15 reps

Cable Crunch
Set 1: 28 kg × 15
Set 2: 28 kg × 15

Stick Twist
Set 1: 50 reps

Lying Vacuum
Set 1: 0:30

Vacuum Bicycle Kicks
Set 1: 20 reps

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 10:00

Another fantastic workout. Dropped the bench press because i felt it in my shoulder last week and put in some good old Arnold Presses instead. Also added some seated shrugs to get some more size to the upper traps.

This was the fourth night wearing my Whoop and now it has enough data on me to build a baseline. That way the data it gets from me will become more and more personalized. Pretty happy with todays recovery score!

203407
 
LeanEngineer

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Arnold Presses are always fun to incorporate into shoulder day. I don't do them all the time but when I do add them in I feel it the next day for sure.
 
TheMrMuscle

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Arnold Presses are always fun to incorporate into shoulder day. I don't do them all the time but when I do add them in I feel it the next day for sure.
I like them because they arent a power movement so you dont have to go heavy. They also seem to incorporate more of the whole deltoid and not only the front.
 
TheMrMuscle

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Quads And Calves
Saturday, 20 March 2021 at 07:53

Elliptical Machine

Set 1: 10:00

Leg Extension (Machine)
Set 1: 25 kg × 15 [Warm-up]
Set 2: 50 kg × 12 [Warm-up]
Set 3: 70 kg × 10 [Warm-up]
Set 4: 87,5 kg × 13
Set 5: 70 kg × 18

Squat (Barbell)
Set 1: 20 kg × 10 [Warm-up]
Set 2: 40 kg × 10 [Warm-up]
Set 3: 60 kg × 10 [Warm-up]
Set 4: 70 kg × 8
Set 5: 70 kg × 6

Bulgarian Split Squat
Set 1: 10 kg × 10 [Warm-up]
Set 2: 16 kg × 5 [Warm-up]
Set 3: 22 kg × 15

Lunge (Dumbbell)
Set 1: 24 kg × 8
Set 2: 24 kg × 8
Set 3: 24 kg × 8

Single Leg Curl
Set 1: 10 kg × 10 [Warm-up]
Set 2: 30 kg × 12
Set 3: 22,5 kg × 20

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

Notes: Last set 21s (7 top, 7 bottom, 7 full)

Calf Press on Seated Leg Press
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 20 kg × 10
Set 4: 20 kg × 10

Lying Vacuum
Set 1: 0:30

Vacuum Bicycle Kicks
Set 1: 20 reps

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 30:00

Killer workout yet again. Been at work for 3 hours and my legs are still throbbing.

Recovery score was a bit lower than yesterday but I still was able to bring it 100% at the gym.

203431


I usually sleep in to 6am on saturdays, but the dogs woke me up at 5am and i felt fresh. So i went downstairs and made Brownies haha. Ive been craving them for a while and I wanted to have some when watching Falcon and The Winter soldier PLUS Justice League - Snyder Cut tonight.

I made 3 different ones:
  • Nutella Brownies
  • Peanut Butter Brownies
  • Oreo Brownies
203432


In addition im gonna head over to Subway and get four 6 inch subs. I havent decided 100% on which but I think they will be:
  • American Steakhouse Melt
  • Cheese and ham
  • Italian B.M.T
  • Subway Melt
But that can change when i get there!
 
LeanEngineer

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Subway sandwiches go down so easy for me. I have heard their regular bread isn't considered bread because the sugar content is too high so it's technical cake. Not sure if that's fully true but that's what i heard. :ROFLMAO:
 
TheMrMuscle

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Weekly Report 15.March - 21.March
Week 10 Anabolic Effect
Week 2 M-Test

Diet:

(Everything tracked in MyFitnessPal)

203478


Keeping it up with the same calories. Seems to be a good balance for me on a lean bulk.

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

203479


Weight is climbing steadily upwards.
I am hoping for a few weeks where it stabilizes, but we will see what happens.

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

Monday - Rest (RomWOD at home)
Tuesday - Chest, Side Delts, Triceps, Core and RomWOD
Wednesday - Back Width, Rear Delt, Biceps and RomWOD
Thursday - Hamstring, Calves, Core and RomWOD
Friday - Chest, Side Delts, Triceps and RomWOD
Saturday - Quad, Calves and RomWOD
Sunday - Back Thickness, Rear Delt, Biceps, Core and RomWOD

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.

203480


Keeping it consistent!

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

203481


Slept better than last week, thats a win!

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

Anabolic Effect Week 10:
Sadly this run is coming to an end, only 2 more weeks.
But these are the weeks where Anabolic Effect really shines. Strength, gains and recovery are all maxed out now.

M-Test Week 2:
Aggression at the gym has continued and I even have had a few morning boners!
My lean bulk is going great and it feels like using M-Test and AE is helping a lot.​
 
TheMrMuscle

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Weekly Report 22.March - 28.March
Week 11 Anabolic Effect
Week 3 M-Test

Diet:

(Everything tracked in MyFitnessPal)

203684


So this week i got "sabotaged" by my family as they all got the baking itch!
On monday my 18 year old son baked a apple pie!! He never does that, do of course I had to try it (and try it i did!).
Then on friday my fiance baked ME a nougat filled cake of some sort. I couldnt wait until saturday to eat it, so i had it on both friday AND saturday.
Then on sunday, thinking the danger was over. My son AGAIN baked a apple pie, as he wasnt satisfied with the last one...
I fucking love cake though!

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

203685


The cakes absolutely had an effect on my weight this week haha.

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

Monday - Rest (RomWOD at home)
Tuesday - Chest, Side Delts, Triceps, Core and RomWOD
Wednesday - Back Width, Rear Delt, Biceps and RomWOD
Thursday - Hamstring, Calves, Core and RomWOD
Friday - Chest, Side Delts, Triceps and RomWOD
Saturday - Quad, Calves and RomWOD
Sunday - Back Thickness, Rear Delt, Biceps, Core and RomWOD

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.

203686


So i ended up deloading this week, that why i didnt log any workouts.
I was feeling a bit run down so i reduced my volume and didnt go to failure on any sets.

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

203687


Tried to get extra sleep to recover buuut in the end it ended up much the same as always.

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

Anabolic Effect Week 11:
Second to last week over and im positivt that the AE helped me recover faster during my deload.
Should be back stronger and more energized this week.

M-Test Week 2:
Now that i got my shipment from Powermyself I have M-Test for a couple of months. So im really looking forward to see how it works over a longer period. I have only ever done 1 month before, so im soon going to be in uncharted waters.

Random Thought
So i was reading this thread : First Cycle Advice (I want to cut) - AnabolicMinds.com
and instead of cluttering that one up with my thoughts i figured id write them here.
I write all my stats in metrics, but converted im around 6´2 and 185 Pounds.
In that thread the OP wants to diet down to around my size and comments are not exactly positive haha.

"You want to cut to 180 at 6'2"? "

"That’s really strange to me as well, why use steroids when when he can cut like a regular bulimic do and just stop eating 🤔 "

"Oh yeah that's the new fad, skinny and lacking any sort of posterior chain strength. "

Now i understand that in the context of steroid use to drop to that weight its probably a whole other ball game.
But damn, for a natty like me that have been training for 30 years. Hearing my stats adequate to that of a bulimic tells me that the results people are looking for are like light years a head of what ive achieved.
Knowing all the work and time ive put int my physique I cant even imagine how hard they must be working!

This is me last year when i cut down to 180 at 6'2.
So dont get to hung up in numbers, a physique can look good (even great) without being the heaviest.

203688
 
sns8778

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I'm glad that you were able to enjoy some cake. Nougat cake sounds incredible.

As far as the other thread and what people are saying, just a couple of my thoughts in general are that people should encourage, not discourage; and that people get too attached to numbers (scale weight). For me, just trying to get back into things after a long layoff, people ask - what weight do you want to get to? Honestly, no idea. I need to put back on a lot of lost muscle and lose some fat so my goal is to look better and whatever weight I wind up at is where I wind up haha.
 

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