Serious Nutrition Solutions Recomp20

[TheMrMuscle]

SNS Recomp20 LOG

I got this in the mail over the weekend and figure id throw up a log!

Dosing is pretty straight forward on Recomp20. 2 caps, twice a day.
I will take 2 with my pre-workout meal (meal 1) at 5am and 2 with meal 4 at 5pm.
So every 12 hour I will get a serving.

I’ve been Lean Bulking for 3 months now with very good results:

My plan is as follows:

August:
Add Recomp20 to my daily routine but without changing anything else. See what kind of results that yields.

September:
Potenitally increase my daily caloric intake while continuing with Recomp20.

October:
Based on how September went im either going to keep going with a Lean Bulk and Recomp20. Or add SNS ThermoScorch and SNS TTA-500 and run a mini cut.

November, December and January:
I will be out of Recomp20 and most likely done with a mini cut, so I’m going back on a Lean Bulk and adding CEL Ecdy-Plex.

DIET
My current diet is a carb cycle setup as I love that. I do one low day (recovery day), 4 medium days and 2 high days (leg days). I also allow myself 2 free meals a week if I feel like it. Mostly it’s some extra food on the weekend or if my fiance bakes or if we just feel like doing something special.

The last couple of years ive been following The Vertical Diet by Stan Efferding and i’ve never felt better. The diet revolves around getting enough of all the micronutrients thru a solid food selection and having optimal digestion.
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LOW DAYS - 2800 KCAL ---- MEDIUM DAYS - 3250 KCAL ---- HIGH DAYS - 3600 KCAL

TRAINING
Im lifting 6 days a week with 1 day completely off.
It’s an Arnold/PPL hybrid.
Split looks like this:

Monday - Off
Tuesdays - Legs (with focus on hamstring)
Wednesday - Back and Chest
Thursday - Shoulders and Arms
Friday - Legs (with focus on Quads)
Saturday - Chest, Shoulders and Triceps
Sunday - Back and Biceps

Cardio
I’m following Stan Efferdings suggestion on doing 2-4 ten minutes walks post meals every day. The reasoning behind these walks are that they will improve insulin sensitivity, decrease gas, improve digestion, decrease DOMS and aid in recovery. I also walk my dogs a couple of times a day. I usually get from 14k to 18k steps each day.

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

EXPECTATIONS
As with everything SNS comes out with I know im getting the highest quality.
Ive never used this ingredient before and Im very excited to see what kind of results it can give me. With how detailed I am with everything its always pretty obvious if something works or not.
Hopefully it will help me keep gaining muscle without putting on more bodyfat while eating more.
So basically I want the holy grail of supplements, nothing more

[TheMrMuscle]

Chest And Back
Wednesday, 3 August 2022 at 07:04am

Elliptical Machine
Set 1: 10:00

Incline Row (Dumbbell)
Set 1: 15 kg × 10 [Warm-up]
Set 2: 25 kg × 5 [Warm-up]
Set 3: 30 kg × 2 [Warm-up]
Set 4: 35 kg × 8 [Failure]
Set 5: 27,5 kg × 16 [Failure] (Back off set)

Incline Bench Press (Dumbbell)
Set 1: 12,5 kg × 10 [Warm-up]
Set 2: 20 kg × 5 [Warm-up]
Set 3: 25 kg × 2 [Warm-up]
Set 4: 30 kg × 10 [Failure]
Set 5: 25 kg × 16 [Failure] (Back off set)

Reverse Grip Pulldown (Plate Loaded)
Set 1: 40 kg × 10 [Warm-up]
Set 2: 70 kg × 16 [Failure] (Myo-Reps)
Set 3: 70 kg × 4 [Failure]
Set 4: 70 kg × 4 [Failure]
Set 5: 70 kg × 3 [Failure]

Standing Chest Press
Set 1: 30 kg × 5 [Warm-up]
Set 2: 47,5 kg × 20 [Failure] (Myo-Reps)
Set 3: 47,5 kg × 5 [Failure]
Set 4: 47,5 kg × 5 [Failure]
Set 5: 47,5 kg × 4 [Failure]

Seated Row (MAG Medium)
Set 1: 50 kg × 5 [Warm-up]
Set 2: 75 kg × 17 [Failure] (Myo-Reps)
Set 3: 75 kg × 3 [Failure]
Set 4: 75 kg × 3 [Failure]
Set 5: 75 kg × 2 [Failure]

Seated Chest Fly (Cable)
Set 1: 10 kg × 5 [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 × 4 [Failure]
Set 6: 15 kg × 3 [Failure]

Dumbbell Pullover
Set 1: 15 kg × 5 [Warm-up]
Set 2: 30 kg × 11 [Failure]
Set 3: 25 kg × 15 [Failure] (Back off set)

SUPER SET WITH

Incline Chest Fly (Dumbbell)
Set 1: 10 kg × 5 [Warm-up]
Set 2: 20 kg × 10 [Failure]
Set 3: 15 kg × 17 [Failure] (Back off set)

DC Lat Stretch (Weighted)
Set 1: +40 kg × 1 [Failure]

DC Chest Stretch
Set 1: 15 kg × 1 [Failure]

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

SUPER SET WITH

Cable Crunch
Set 1: 65 kg × 20
Set 2: 65 kg × 15

Elliptical Machine
Set 1: 10:00

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

Stretching
Set 1: 15:00

My training is pretty intense and ive found that a combination og back off sets, myo-reps and DoggCrapp stretches gives a great stimuli while keeping the volume lower. This way i can have a higher frequency of training (6 days a week).

It was a good workout and i felt cute, might delete later

[TheMrMuscle]

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!

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!

[TheMrMuscle]

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

(Everything tracked in MyFitnessPal)

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)

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)

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!

[TheMrMuscle]

My Current PWO Stack

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

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

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

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

HPS Outsmart

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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

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.

[TheMrMuscle]

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
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
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!