MrMuscle's Lean Bulking with SNS Recomp20

TheMrMuscle

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Legs
Friday, 5 August 2022 at 07:04am

Elliptical Machine
Set 1: 10:00

Leg Extensions
Set 1: 10 kg × 15 [Warm-up]
Set 2: 20 kg × 10 [Warm-up]
Set 3: 30 kg × 5 [Warm-up]
Set 4: 40 kg × 16 [Failure] (Myo-Reps)
Set 5: 40 kg × 4 [Failure]
Set 6: 40 kg × 4 [Failure]
Set 7: 40 kg × 3 [Failure]

Vertical Leg Press
Set 1: 30 kg × 10 [Warm-up]
Set 2: 60 kg × 5 [Warm-up]
Set 3: 90 kg × 9 [Failure]
Set 4: 70 kg x 15 [Failure] (Back off set)
Set 4: 70 kg × 16 [Failure]

Pendulum Squat
Set 1: 0 kg × 10 [Warm-up]
Set 2: 15 kg × 20 [Failure] (Myo-Reps)
Set 3: 15 kg × 4 [Failure]
Set 4: 15 kg × 4 [Failure]
Set 5: 15 kg × 3 [Failure]

Lying Leg Curl (Machine)
Set 1: 40 kg × 5 [Warm-up]
Set 2: 60 kg × 20 [Failure] (Myo-Reps)
Set 3: 60 kg × 4 [Failure]
Set 4: 60 kg × 4 [Failure]
Set 5: 60 kg × 3 [Failure]

Glute Press
Set 1: 40 kg × 5 [Warm-up]
Set 2: 65 kg × 16 [Failure] (Myo-Reps)
Set 3: 65 kg × 4 [Failure]
Set 4: 65 kg × 3 [Failure]

Single Leg Press
Set 1: 0 kg × 5 [Warm-up]
Set 2: 10 kg × 15 [Failure]
Set 3: 5 kg × 5 [Drop Set]
Set 4: 0 kg × 3 [Drop Set]

Calf Press on Leg Press
Set 1: 10 kg × 25 [Failure]
Set 2: 20 kg × 20 [Failure]
Set 3: 30 kg × 15 [Failure]
Set 4: 40 kg × 10 [Failure]

Seated Calf Raise (Plate Loaded)
Set 1: 25 kg × 10 [Failure] (DoggCrapp style)

Seated Leg Press Machine Calf Stretch
Set 1: 3:00

Hanging Leg Raise
Set 1: 15 reps
Set 2: 12 reps

Stick Twist
Set 1: 50 reps

Lying Vacuum
Set 1: 0:30

Elliptical Machine
Set 1: 10:00

Stretching
Set 1: 15:00

The second leg workout of the week went pretty good!
Vertical press has been out of order for a while and was finally fixed today, its a favorite of mine.
The gym is getting around 50 new pieces the coming months from brands like Watson, Prime and Hammer Strength. Really looking forward to that!

220376


Had pretty good sleep metrics last night. Im usually asleep within minutes but always wakes up a couple of times to go pee. Also our oldest dog Julian is 2 weeks outta surgery so he sleeps with a cone on. He also always sleeps between my legs, so you can imagine having a big ol cone moving around there. But I dont have the heart to move him, also he is so stinking cute!

220377
 
LeanEngineer

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Also our oldest dog Julian is 2 weeks outta surgery so he sleeps with a cone on. He also always sleeps between my legs, so you can imagine having a big ol cone moving around there. But I dont have the heart to move him, also he is so stinking cute!
Definitely cute! Is that a green cast on his back leg?
 
TheMrMuscle

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Definitely cute! Is that a green cast on his back leg?
Yeah, he had surgery on his knee a little over 2 weeks ago. He injured his other knee last year and we had to rush him into surgery. When he was in there they said his other knee was showing signs of the same and recommended us to operate on that as well. Funny thing is that when we came in with him this time, they asked what we had done. Cuz he had built so much muscle the last year that a surgery almost wasnt needed.
 
Rocket3015

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Tell me or show me a little more about this glute press ????
 
Rocket3015

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Cuz he had built so much muscle the last year that a surgery almost wasnt needed.
You've been slipping him some Anabolic Effect in his dog food haven't you ;)
 
Rocket3015

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We all love our pets !!
 
TheMrMuscle

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Weekly Report 01.August - 07.August
Week 1 SNS Recomp20

Diet:

(Everything tracked in MyFitnessPal)

220468


Kept to the diet as planned this week with some nice extra food on Saturday.

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

220469


No change in body weight this week so everything is on track.

Recovery:
(Measured with my Apple Watch that I wear all day and night)

220470


Recovery was a bit sub par last week so hoping to improve that this week.

Comments:
The last month or so Ive been having some issues with my stomach in form of gas and just having to immediately empty mo bowels. Ive been trying to figure out the cause but nothing so far. My latest theory is that im getting too much electrolytes as I am drinking a lot of it to prevent nightly calf cramps. So im halfing the amount starting today and we will see if it helps.

Recomp20 log:
One week down! Not that much to report so far. Ive not gotten any increased hunger or any other potential side effects. What I have noticed is a fuller feeling and look to my physique. Usually that comes with a weight gain in the form of fuller glykogen storages or more intra muscular water. But the weight has not moved.
Excited to see what the next week brings!​
 
aaronuconn

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What’s a typical day at 5k kcals look like?
 
TheMrMuscle

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What’s a typical day at 5k kcals look like?
Usually the first 4-5 meals are the same as always. Then in the evening i have something more caloric dense.

Like this saturday I made home made pizza with a sourdough bottom. Half Hawaiian the other half Pepperoni. For a dessert i had a Ben&Jerry. So 2k from the Pizza and Ice Cream plus the 3k from normal food.
 
Rocket3015

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5k a day I'd be much fatter !!
 
LeanEngineer

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Usually the first 4-5 meals are the same as always. Then in the evening i have something more caloric dense.

Like this saturday I made home made pizza with a sourdough bottom. Half Hawaiian the other half Pepperoni. For a dessert i had a Ben&Jerry. So 2k from the Pizza and Ice Cream plus the 3k from normal food.
You do one cheat day a week correct? Or I guess one cheat meal in this case?
 
Rocket3015

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That's a lot of food !
 
TheMrMuscle

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5k a day I'd be much fatter !!
Haha well I would too, so I limit it to once a week. Maybe two :p

You do one cheat day a week correct? Or I guess one cheat meal in this case?
Yeah I dont really count it as a cheat, more a treat! I allow myself 1-2 extra meals a week when i fancy it. It doesnt have to be on a Saturday, but it tends to fall on that day.

That's a lot of food !
I doesnt feel like a lot of food. I could easilly eat much much more :D
 
Rocket3015

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As long as it works for you, that's al that matters !!
 
LeanEngineer

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I’m slightly similar to where I will typically go out to eat once a week and I call that my high calorie cheat meal day :)
 
TheMrMuscle

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My Current PWO Stack

220550


Ive been enjoying having some different PWO's to rotate based on what im training and how im feeling. These are the ones im running right now. Im a low to medium stim guy who prefers strong pump and focus. So going from left to right:

Raw Nutrition CBUM Thavage
220552


This is the best "all in one" PWO ive ever tried. Ive been doing 1 scoop and its been great. At that dose its also the cheapest PWO ive ever used as I havent found any need to stack it with anything. Im running out now and im seriously debating getting another one.

Apollon Nutrition Hooligan Bare Knuckle
220553


A very good no stim pump and focus PWO. Ive tried full scooping it a couple of times but to be honest, half scoops works just as well! Which means I get a great value out of it. I really enjoy it as I do feel like nitrates work really well for me. This I have been stacking with my more stim/focus pre workouts.

SNS VasoForce XT and VasoForce Rush
220554
220555


These two has been a staple of a while now. They are great on their own but also amazing for stacking with each other or other PWO's. I have a thread about all of SNS Pre Workouts if you want more in depth.

SNS PWO Reviews (Focus-XT, Focus-XT Caffeine Free, VasoForce Rush, VasoForce XT) - AnabolicMinds.com

But i really do love these and im starting to more and more prefer caps instead of drinks.

HPS Outsmart
220556


This is a little product that caught my attention. Not just as a PWO but as a pick me up at work. Ive tried this both stacking it with other PWO's and solo. To me, half a serving of this is perfect for some extra focus and energy at work. So i usually get 150-200mg caffeine pre workout and then 50mg from this 7 hours later.

PES Prolific and High Volume
220557
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These two ive been running for close to 5 years now. 1 scoop Prolific and 2 scoop High Volume has been my go to. Unfortunately I have the EU version of High Volume so Agmatine is replaced with another gram of Citrulline. Most know about these and have tried them out. Great duo and something I often recommend.​
 

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TheMrMuscle

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I’m slightly similar to where I will typically go out to eat once a week and I call that my high calorie cheat meal day :)
This is something I would love to do as well. Unfortunately living in a small town far north in Sweden, there isnt many options. So we maybe go out once every other months just so we dont always hang out at home haha. Like tomorrow its me and my fiances anniversary and we want to break the pattern of a regular week by going out. But we cant find anything that is remotely interesting haha. Weve been everywhere!
 
TheMrMuscle

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Shoulders And Arms
Thursday, 11 August 2022 at 07:04am

Elliptical Machine

Set 1: 10:00

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

Standing Machine Press
Set 1: 0 kg × 10 [Warm-up]
Set 2: 10 kg × 5 [Warm-up]
Set 3: 20 kg × 12 [Failure]
Set 4: 10 kg × 20 [Failure](Back off set)

Lateral Raise (Pad Machine)

Set 1: 25 kg × 5 [Warm-up]
Set 2: 40 kg × 12 [Failure] (Myo-Reps)
Set 3: 40 kg × 3 [Failure]
Set 4: 40 kg × 2 [Failure]

Seated Bent Over Reverse Flyes
Set 1: 5 kg × 20 [Failure]
Set 2: 5 kg × 20 [Failure](Back off set)

SUPER SET WITH

Seated Dumbbell Shrug

Set 1: 30 kg × 12 [Failure]
Set 2: 25 kg × 20 [Failure](Back off set)

DC Shoulder Stretch
Set 1: 12,5 kg × 1 [Failure]

Cross Triceps Pulldowns
Set 1: 5 kg × 10 [Warm-up]
Set 2: 10 kg × 5 [Warm-up]
Set 3: 15 kg × 16 [Failure](Myo-Reps)
Set 4: 15 kg × 4 [Failure]
Set 5: 15 kg × 4 [Failure]
Set 6: 15 kg × 3 [Failure]

Bayesian Curl (Double Arm)

Set 1: 5 kg × 10 [Warm-up]
Set 2: 10 kg × 5 [Warm-up]
Set 3: 15 kg × 22 [Failure](Myo-Reps)
Set 4: 15 kg × 5 [Failure]
Set 5: 15 kg × 5 [Failure]
Set 6: 15 kg × 4 [Failure]

Leaning Cable Extensions

Set 1: 22,5 kg × 10 [Warm-up]
Set 2: 37,5 kg × 8 [Failure]
Set 3: 30 kg × 20 [Failure](Back off set)

Reverse Grip Cable Curls (Ez Bar)

Set 1: 17,5 kg × 10 [Warm-up]
Set 2: 25 kg × 15 [Failure]
Set 3: 20 kg × 22 [Failure](Back off set)

Bench Dip
Set 1: 5 reps [Warm-up]
Set 2: +10 kg × 15 [Failure]
Set 3: 20 reps [Failure](Back off set)

SUPER SET WITH

Seated Dumbbell Curls

Set 1: 10 kg × 5 [Warm-up]
Set 2: 12,5 kg × 12 [Failure]
Set 3: 10 kg × 15 [Failure](Back off set)

Wrist Twist
Set 1: 40 reps

DC Triceps Stretch
Set 1: 12,5 kg × 1 [Failure]

DC Biceps Stretch
Set 1: 1:30 [Failure]

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

SUPER SET WITH

Crunch (Stability Ball)

Set 1: 20 reps
Set 2: 20 reps

Elliptical Machine
Set 1: 10:00

Seated Leg Press Machine Calf Stretch
Set 1: 3:00

Stretching
Set 1: 15:00

Solid workout! Ive only been doing a shoulder and arm day for a couple of months now. The last 5 years ive only done shoulders and arms together on a push or pull day. Gotta say im loving just pushing huge amounts of blood into the upper body and feeling swole af!

220603
 
Rocket3015

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Shoulders And Arms
Thursday, 11 August 2022 at 07:04am

Elliptical Machine

Set 1: 10:00

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

Standing Machine Press
Set 1: 0 kg × 10 [Warm-up]
Set 2: 10 kg × 5 [Warm-up]
Set 3: 20 kg × 12 [Failure]
Set 4: 10 kg × 20 [Failure](Back off set)

Lateral Raise (Pad Machine)
Set 1: 25 kg × 5 [Warm-up]
Set 2: 40 kg × 12 [Failure] (Myo-Reps)
Set 3: 40 kg × 3 [Failure]
Set 4: 40 kg × 2 [Failure]

Seated Bent Over Reverse Flyes
Set 1: 5 kg × 20 [Failure]
Set 2: 5 kg × 20 [Failure](Back off set)

SUPER SET WITH

Seated Dumbbell Shrug

Set 1: 30 kg × 12 [Failure]
Set 2: 25 kg × 20 [Failure](Back off set)

DC Shoulder Stretch
Set 1: 12,5 kg × 1 [Failure]

Cross Triceps Pulldowns
Set 1: 5 kg × 10 [Warm-up]
Set 2: 10 kg × 5 [Warm-up]
Set 3: 15 kg × 16 [Failure](Myo-Reps)
Set 4: 15 kg × 4 [Failure]
Set 5: 15 kg × 4 [Failure]
Set 6: 15 kg × 3 [Failure]

Bayesian Curl (Double Arm)
Set 1: 5 kg × 10 [Warm-up]
Set 2: 10 kg × 5 [Warm-up]
Set 3: 15 kg × 22 [Failure](Myo-Reps)
Set 4: 15 kg × 5 [Failure]
Set 5: 15 kg × 5 [Failure]
Set 6: 15 kg × 4 [Failure]

Leaning Cable Extensions
Set 1: 22,5 kg × 10 [Warm-up]
Set 2: 37,5 kg × 8 [Failure]
Set 3: 30 kg × 20 [Failure](Back off set)

Reverse Grip Cable Curls (Ez Bar)
Set 1: 17,5 kg × 10 [Warm-up]
Set 2: 25 kg × 15 [Failure]
Set 3: 20 kg × 22 [Failure](Back off set)

Bench Dip
Set 1: 5 reps [Warm-up]
Set 2: +10 kg × 15 [Failure]
Set 3: 20 reps [Failure](Back off set)

SUPER SET WITH

Seated Dumbbell Curls

Set 1: 10 kg × 5 [Warm-up]
Set 2: 12,5 kg × 12 [Failure]
Set 3: 10 kg × 15 [Failure](Back off set)

Wrist Twist
Set 1: 40 reps

DC Triceps Stretch
Set 1: 12,5 kg × 1 [Failure]

DC Biceps Stretch
Set 1: 1:30 [Failure]

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

SUPER SET WITH

Crunch (Stability Ball)

Set 1: 20 reps
Set 2: 20 reps

Elliptical Machine
Set 1: 10:00

Seated Leg Press Machine Calf Stretch
Set 1: 3:00

Stretching
Set 1: 15:00

Solid workout! Ive only been doing a shoulder and arm day for a couple of months now. The last 5 years ive only done shoulders and arms together on a push or pull day. Gotta say im loving just pushing huge amounts of blood into the upper body and feeling swole af!

View attachment 220603
Looking Good Brother !!
 
TheMrMuscle

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Weekly Report 08.August - 14.August
Week 2 SNS Recomp20

Diet:

(Everything tracked in MyFitnessPal)

220748


This week me and my fiance celebrated our anniversary on Thursday. We went out to one of our fav spots and I got what I always get there, a club sandwich (i also got some home made cake when i got back home)

220749


220751


When we look at input vs output we can see that im pretty much at maintanence during the week. With my extra meal bringing me in a weekly surplus.

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

220750


Because my extra meal came on thrusday my weekly average weight is a little up. But that will correct itself by next week.

Recovery:
(Measured with my Apple Watch that I wear all day and night)

220752


Still not the greatest week of recovery and I think more sleep will be the key. I know that if I by some miracle could get 8 hours average, id recover heaps better. But getting to bed at 8pm during the summer in a place where we have midnight sun, isnt alwyas viable.

220753


Comments:
Continuing from last week, im still working on my stomach issues (that ive had for a couple of months). Reducing the electrolytes did not solve it, but it did make my calf cramps come back. So now ive removed sweet potatoes and salmon from my diet and have not had an issue after that. Im also going to remove quinoa for awhile and see how i fare.

Recomp20 log:
Same comment as last week. I feel constantly fuller and tighter. Even when doing legs my arms blow up. Ive not noticed any leaning out yet, but as I am pretty lean already i never expected that. Energy while training is good and im ready for a new week.​
 
aaronuconn

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Good call on trying to take out quinoa. I can’t remember where I read it now, and no idea how valid it is, but something about if quinoa isn’t washed well enough prior to cooking, it can leave too much saponins which trigger digestive issues
 
TheMrMuscle

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Good call on trying to take out quinoa. I can’t remember where I read it now, and no idea how valid it is, but something about if quinoa isn’t washed well enough prior to cooking, it can leave too much saponins which trigger digestive issues
Yeah i soak mine overnight in water and apple cider vinegar and then wash them before cooking them. But im still going to remove them and see if I notice any improvments.
 
LeanEngineer

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Good call on trying to take out quinoa. I can’t remember where I read it now, and no idea how valid it is, but something about if quinoa isn’t washed well enough prior to cooking, it can leave too much saponins which trigger digestive issues
This and plus I just don't like the texture or taste of them in general so I vote for taking out :)
 
TheMrMuscle

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This and plus I just don't like the texture or taste of them in general so I vote for taking out :)
I get that, but 50g of quinoa a day gives 15-20mg of 20-hydroxyecdysone. So gains!

 
aaronuconn

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I get that, but 50g of quinoa a day gives 15-20mg of 20-hydroxyecdysone. So gains!

And I’m a huge fan of consuming things in their natural form as much as possible as I feel absorption/digestion will be superior to supplemental forms. Nothing to back this up, just seem right given how poorly absorbed many phytonutrients are as isolated compounds
 

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