Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply US-PHARMACIES
UGL OZ UGFREAK OxygenPharm
napsgeargenezapharmateuticals domestic-supplyUS-PHARMACIESUGL OZUGFREAKOxygenPharm

Approved Log Pre-Cycle Cut Training Journal

rustle

rustle

V.I.P.
EVO Logger

​

Starting a new log as i've teamed up with @gainsman to finish off my cut before starting my next cycle in November.

Cycle Objective:
Continue to reduce bf% while maintaining/building lean muscle. Over the last 4 months, after starting at 93kg (and increasing to 97kg temporarily) i've managed to cut down to 80kg. I'm relatively happy with how things have gone but it's time to level up and get the motivation to really finish the cut off properly. The aim is to get to 75kg and 15% bodyfat prior to my next blood test for TRT - 26 October.

My stats at start:
  • 40 yrs old
  • 5'10
  • ~20% bf

TRT Cycle:
100mg Test E/wk (50mg Mon, Thurs)
4mg Retatrutide/wk (2mg Mon, Thurs)

TRT Bloods:
  • Total Testosterone (Siemens): 22.2 nmol/L (8.3-29)
  • Sex Hormone Binding Globulin: 19 nmol/L (11-71)
  • Calculated Free Testosterone: 644 pmol/L (255.0-725.0)

Supps:
BSN Syntha 6 Edge Strawberry WPI
Fish Oil
NAC
TUDCA
Milk Thistle
Citrus Bergamot
Multivitamin
Coq10
Vitamin D
Vitamin K2
L-Carnitine
Metamucil

Macros:
200g Protein
150g Carbs
50g Fat
1850 cals

Training routine:
  • Monday: Push
  • Tuesday: Pull
  • Wednesdy: Legs
  • Thursday: Push
  • Friday: Pull
I'll be adding cardio and abs to any of the above days...possibly the weekend

Starting Pics:
 

Attachments

  • 20250827_214105(1).webp
    20250827_214105(1).webp
    127.1 KB · Views: 79
  • 20250901_142840.webp
    20250901_142840.webp
    290.1 KB · Views: 80
  • 20250901_141041.webp
    20250901_141041.webp
    506 KB · Views: 83
  • 20250901_140737.webp
    20250901_140737.webp
    283.7 KB · Views: 65
  • 20250901_140658.webp
    20250901_140658.webp
    280.5 KB · Views: 62
rustle said:

​

Starting a new log as i've teamed up with @gainsman to finish off my cut before starting my next cycle in November.

Cycle Objective:
Continue to reduce bf% while maintaining/building lean muscle. Over the last 4 months, after starting at 93kg (and increasing to 97kg temporarily) i've managed to cut down to 80kg. I'm relatively happy with how things have gone but it's time to level up and get the motivation to really finish the cut off properly. The aim is to get to 75kg and 15% bodyfat prior to my next blood test for TRT - 26 October.

My stats at start:
  • 40 yrs old
  • 5'10
  • ~20% bf

TRT Cycle:
100mg Test E/wk (50mg Mon, Thurs)
4mg Retatrutide/wk (2mg Mon, Thurs)

TRT Bloods:
  • Total Testosterone (Siemens): 22.2 nmol/L (8.3-29)
  • Sex Hormone Binding Globulin: 19 nmol/L (11-71)
  • Calculated Free Testosterone: 644 pmol/L (255.0-725.0)

Supps:
BSN Syntha 6 Edge Strawberry WPI
Fish Oil
NAC
TUDCA
Milk Thistle
Citrus Bergamot
Multivitamin
Coq10
Vitamin D
Vitamin K2
L-Carnitine
Metamucil

Macros:
200g Protein
150g Carbs
50g Fat
1850 cals

Training routine:
  • Monday: Push
  • Tuesday: Pull
  • Wednesdy: Legs
  • Thursday: Push
  • Friday: Pull
I'll be adding cardio and abs to any of the above days...possibly the weekend

Starting Pics:
Click to expand...
This is a strong plan, I like that you're working with @Gains Man he's a pro :D

Though not sure if your fat is a bit low but lets see.

Waiting to see your actual training and cardio @rustle
 
Monday 1st September 2025:

Food (1750cals):
Protein: 216g
Carbs: 117g
Fat: 60g

Training (1pm):
Incline DB Press: 30kg x 15, 50kg x 12, 60kg x 12, 65kg x 9
Machine Flys: 47kg x 12, 47kg x 12, 68kg x 12, 75kg x 12
Chest Dips: 16, 16, 12
DB Lat Raise: 5kg x 12, 7.5kg x 12, 7.5kg x 12, 10kg x 7
Upright Row: 15kg x 12, 21.25kg x 12, 25kg x 12, 28.75kg x 10
Tricep Pushdown: 12.5kg x 20, 21.25kg x 15, 28.75kg x 12, 32.5kg x 8
DB single arm tricep extension: 7.5kg x 10, 7.5kg x 10, 7.5kg x 10

General Health and Wellbeing:
This is the first day on the new program, which excludes barbell bench press. As a result all of my lifts had heavier max weight and higher reps than previously. It was interesting to see just how much impact flat bench has had on my stamina prior to now.
 
rustle said:

​

Starting a new log as i've teamed up with @gainsman to finish off my cut before starting my next cycle in November.

Cycle Objective:
Continue to reduce bf% while maintaining/building lean muscle. Over the last 4 months, after starting at 93kg (and increasing to 97kg temporarily) i've managed to cut down to 80kg. I'm relatively happy with how things have gone but it's time to level up and get the motivation to really finish the cut off properly. The aim is to get to 75kg and 15% bodyfat prior to my next blood test for TRT - 26 October.

My stats at start:
  • 40 yrs old
  • 5'10
  • ~20% bf

TRT Cycle:
100mg Test E/wk (50mg Mon, Thurs)
4mg Retatrutide/wk (2mg Mon, Thurs)

TRT Bloods:
  • Total Testosterone (Siemens): 22.2 nmol/L (8.3-29)
  • Sex Hormone Binding Globulin: 19 nmol/L (11-71)
  • Calculated Free Testosterone: 644 pmol/L (255.0-725.0)

Supps:
BSN Syntha 6 Edge Strawberry WPI
Fish Oil
NAC
TUDCA
Milk Thistle
Citrus Bergamot
Multivitamin
Coq10
Vitamin D
Vitamin K2
L-Carnitine
Metamucil

Macros:
200g Protein
150g Carbs
50g Fat
1850 cals

Training routine:
  • Monday: Push
  • Tuesday: Pull
  • Wednesdy: Legs
  • Thursday: Push
  • Friday: Pull
I'll be adding cardio and abs to any of the above days...possibly the weekend

Starting Pics:
Click to expand...
Damn what a change , sensational mate
 
Tuesday 2 September 2025:

Food (1870cals):
Protein: 287g
Carbs: 114g
Fat: 83g

Cardio (6am):
1 hour fasted cardio
Ab crunchs: 20, 15, 15
Leg raises: 12,12,12

Training (8pm):
Pull ups: 12, 10, 6
Reverse Grip Lat Pulldown: 35kg x 12, 40kg x 12, 50kg x 12, 60kg x 8
DB Row: 12.5kg x 12, 20kg x 12, 25kg, 10, 15kg x 9
Rear Delt Reverse Fly (machine): 33kg x 12, 40kg x 10, 40kg x 8, 40kg x 8
Face Pull: 12.5kg x 12, 21.5kg x 12, 25kg x 10
Bicup Curl (barbell): 20kg x 12, 25kg x 8, 25kg x 8
Hammer Curl (DB): 10kg x 10, 10kg x 10, 10kg x 10

General Health and Wellbeing:
Since catching covid in June, i've been struggling with sleep disruption. Generally wake at 2:30am and 5-5:30am every day. Today i woke up at 5:30am so decided to get some morning fasted cardio in. I think this interfered ever so slightly with my weights session at night. Being awake early and expending all that energy left me fairly depleted through most of the day.
 
rustle said:

​

Starting a new log as i've teamed up with @gainsman to finish off my cut before starting my next cycle in November.

Cycle Objective:
Continue to reduce bf% while maintaining/building lean muscle. Over the last 4 months, after starting at 93kg (and increasing to 97kg temporarily) i've managed to cut down to 80kg. I'm relatively happy with how things have gone but it's time to level up and get the motivation to really finish the cut off properly. The aim is to get to 75kg and 15% bodyfat prior to my next blood test for TRT - 26 October.

My stats at start:
  • 40 yrs old
  • 5'10
  • ~20% bf

TRT Cycle:
100mg Test E/wk (50mg Mon, Thurs)
4mg Retatrutide/wk (2mg Mon, Thurs)

TRT Bloods:
  • Total Testosterone (Siemens): 22.2 nmol/L (8.3-29)
  • Sex Hormone Binding Globulin: 19 nmol/L (11-71)
  • Calculated Free Testosterone: 644 pmol/L (255.0-725.0)

Supps:
BSN Syntha 6 Edge Strawberry WPI
Fish Oil
NAC
TUDCA
Milk Thistle
Citrus Bergamot
Multivitamin
Coq10
Vitamin D
Vitamin K2
L-Carnitine
Metamucil

Macros:
200g Protein
150g Carbs
50g Fat
1850 cals

Training routine:
  • Monday: Push
  • Tuesday: Pull
  • Wednesdy: Legs
  • Thursday: Push
  • Friday: Pull
I'll be adding cardio and abs to any of the above days...possibly the weekend

Starting Pics:
Click to expand...

rustle said:
Monday 1st September 2025:

Food (1750cals):
Protein: 216g
Carbs: 117g
Fat: 60g

Training (1pm):
Incline DB Press: 30kg x 15, 50kg x 12, 60kg x 12, 65kg x 9
Machine Flys: 47kg x 12, 47kg x 12, 68kg x 12, 75kg x 12
Chest Dips: 16, 16, 12
DB Lat Raise: 5kg x 12, 7.5kg x 12, 7.5kg x 12, 10kg x 7
Upright Row: 15kg x 12, 21.25kg x 12, 25kg x 12, 28.75kg x 10
Tricep Pushdown: 12.5kg x 20, 21.25kg x 15, 28.75kg x 12, 32.5kg x 8
DB single arm tricep extension: 7.5kg x 10, 7.5kg x 10, 7.5kg x 10

General Health and Wellbeing:
This is the first day on the new program, which excludes barbell bench press. As a result all of my lifts had heavier max weight and higher reps than previously. It was interesting to see just how much impact flat bench has had on my stamina prior to now.
Click to expand...

rustle said:
Tuesday 2 September 2025:

Food (1870cals):
Protein: 287g
Carbs: 114g
Fat: 83g

Cardio (6am):
1 hour fasted cardio
Ab crunchs: 20, 15, 15
Leg raises: 12,12,12

Training (8pm):
Pull ups: 12, 10, 6
Reverse Grip Lat Pulldown: 35kg x 12, 40kg x 12, 50kg x 12, 60kg x 8
DB Row: 12.5kg x 12, 20kg x 12, 25kg, 10, 15kg x 9
Rear Delt Reverse Fly (machine): 33kg x 12, 40kg x 10, 40kg x 8, 40kg x 8
Face Pull: 12.5kg x 12, 21.5kg x 12, 25kg x 10
Bicup Curl (barbell): 20kg x 12, 25kg x 8, 25kg x 8
Hammer Curl (DB): 10kg x 10, 10kg x 10, 10kg x 10

General Health and Wellbeing:
Since catching covid in June, i've been struggling with sleep disruption. Generally wake at 2:30am and 5-5:30am every day. Today i woke up at 5:30am so decided to get some morning fasted cardio in. I think this interfered ever so slightly with my weights session at night. Being awake early and expending all that energy left me fairly depleted through most of the day.
Click to expand...
the sleep issues after covid you can fix with some pre sleep supps you taking anything now?
 
Npcclassicphysique champ said:
the sleep issues after covid you can fix with some pre sleep supps you taking anything now?
Click to expand...
I've tried glycine, magnesium glycinate, l-tyrosine, melatonin. None of these helped.
I've been taking doxylamine succinate (restavit) for a few days on and off which most of the time gets me to sleep through the first 2:30am wakeup, but still wakeup around 5-5:30. It makes me feel groggy afterwards though so feels like the rest was worse than before.
 
rustle said:
I've tried glycine, magnesium glycinate, l-tyrosine, melatonin. None of these helped.
I've been taking doxylamine succinate (restavit) for a few days on and off which most of the time gets me to sleep through the first 2:30am wakeup, but still wakeup around 5-5:30. It makes me feel groggy afterwards though so feels like the rest was worse than before.
Click to expand...
@rustle try adding valerian root, l-theanine, ashwagandha, gaba, l-tryptophan light dose.
 
Thursday 4 September 2025:

Food (1703cals):
Protein: 198g
Carbs: 96g
Fat: 47g

Cardio (6am):
1 hour fasted cardio
Ab crunchs: 35, 17, 19
Leg raises: 15,12,12

Training:
Skipped today. Had a meeting from 6pm-8pm for my little boy's development and was exhausted after that given i was up at 5:30am for cardio.

General Health and Wellbeing:
Still struggling with not getting uninterrupted sleep. Woke up at 1:30, 3:30 and 5:30 so decided again to get some morning fasted cardio in. Other matters prevented me getting a weights session in at night. I think i'll try make up for it in the morning.
 
rustle said:
Thursday 4 September 2025:

Food (1703cals):
Protein: 198g
Carbs: 96g
Fat: 47g

Cardio (6am):
1 hour fasted cardio
Ab crunchs: 35, 17, 19
Leg raises: 15,12,12

Training:
Skipped today. Had a meeting from 6pm-8pm for my little boy's development and was exhausted after that given i was up at 5:30am for cardio.

General Health and Wellbeing:
Still struggling with not getting uninterrupted sleep. Woke up at 1:30, 3:30 and 5:30 so decided again to get some morning fasted cardio in. Other matters prevented me getting a weights session in at night. I think i'll try make up for it in the morning.
Click to expand...
did you try adding the supplements @Npcclassicphysique champ suggested? @rustle
Npcclassicphysique champ said:
@rustle try adding valerian root, l-theanine, ashwagandha, gaba, l-tryptophan light dose.
Click to expand...
Noticed you didn't respond to him not sure you saw this post-
https://www.evolutionary.org/forums/threads/pre-cycle-cut-training-journal.106412/post-1823421
 
rustle said:
Dont have any of it on hand to throw into the mix at the moment. Will look into it next week.
Click to expand...
You should look now and order it online.
 
Friday 5 September 2025:

Food (1784cals):
Protein: 163g
Carbs: 152g
Fat: 58g

Training (6am):
Incline DB Press: 35kg x 15, 60kg x 12, 65kg x 11, 65kg x 9
Machine Flys: 47kg x 12, 47kg x 12, 75kg x 11, 75kg x 10
Chest Dips: 18, 17, 15
DB Lat Raise: 7.5kg x 12, 7.5kg x 12, 10kg x 7, 10kg x 7
Upright Row: 15kg x 15, 21.25kg x 12, 28.75kg x 8, 28.75kg x 7
Tricep Pushdown: 15kg x 15, 28.75kg x 15, 32.5kg x 8. 32.5kg x 7
DB single arm tricep extension: 7.5kg x 10, 7.5kg x 10, 7.5kg x 10


Sat 6 and Sun 7 September: Rest
 
rustle said:
Friday 5 September 2025:

Food (1784cals):
Protein: 163g
Carbs: 152g
Fat: 58g

Training (6am):
Incline DB Press: 35kg x 15, 60kg x 12, 65kg x 11, 65kg x 9
Machine Flys: 47kg x 12, 47kg x 12, 75kg x 11, 75kg x 10
Chest Dips: 18, 17, 15
DB Lat Raise: 7.5kg x 12, 7.5kg x 12, 10kg x 7, 10kg x 7
Upright Row: 15kg x 15, 21.25kg x 12, 28.75kg x 8, 28.75kg x 7
Tricep Pushdown: 15kg x 15, 28.75kg x 15, 32.5kg x 8. 32.5kg x 7
DB single arm tricep extension: 7.5kg x 10, 7.5kg x 10, 7.5kg x 10


Sat 6 and Sun 7 September: Rest
Click to expand...
Low on food, you need to up the food intake on training days like this :D
 
Monday 8 September 2025:

Food (1902cals):
Protein: 241g
Carbs: 132g
Fat: 59g

Training (1pm):
Incline DB Press: 35kg x 15, 60kg x 11, 65kg x 7, 65kg x 7
Machine Flys: 47kg x 15, 47kg x 12, 75kg x 10, 75kg x 10
Chest Dips: 18, 18, 15
DB Lat Raise: 7.5kg x 12, 7.5kg x 12, 10kg x 6, 10kg x 6
Upright Row: 15kg x 15, 21.25kg x 12, 28.75kg x 10, 28.75kg x 8
Tricep Pushdown: 21.25kg x 15, 28.75kg x 15, 32.5kg x 8. 32.5kg x 7
DB single arm tricep extension: 7.5kg x 10, 7.5kg x 10, 7.5kg x 10

General Health and Wellbeing:
Felt weak today. Tried to maintain weights but reps suffered on a few lifts. Can't think of any contributing factors.
Also took my first dose of kaizen 2.0, 30 mins pre-workout.
 
rustle said:
Monday 8 September 2025:

Food (1902cals):
Protein: 241g
Carbs: 132g
Fat: 59g

Training (1pm):
Incline DB Press: 35kg x 15, 60kg x 11, 65kg x 7, 65kg x 7
Machine Flys: 47kg x 15, 47kg x 12, 75kg x 10, 75kg x 10
Chest Dips: 18, 18, 15
DB Lat Raise: 7.5kg x 12, 7.5kg x 12, 10kg x 6, 10kg x 6
Upright Row: 15kg x 15, 21.25kg x 12, 28.75kg x 10, 28.75kg x 8
Tricep Pushdown: 21.25kg x 15, 28.75kg x 15, 32.5kg x 8. 32.5kg x 7
DB single arm tricep extension: 7.5kg x 10, 7.5kg x 10, 7.5kg x 10

General Health and Wellbeing:
Felt weak today. Tried to maintain weights but reps suffered on a few lifts. Can't think of any contributing factors.
Also took my first dose of kaizen 2.0, 30 mins pre-workout.
Click to expand...
Your fats are low, are you having issues with fats and GLP1s? @rustle and carbs can go up too.
 
Tuesday 9 September 2025:

Food (1985cals):
Protein: 243g
Carbs: 110g
Fat: 62g

Training (8:30pm):
Pull-ups: 10, 8 ,7
Reverse Grip Lat Pulldown: 35kg x 12, 40kg x 12, 50kg x 11, 60kg x 7
Dumbbell Row: 20kg x 12, 22.5kg x 12, 27.5kg x 10, 30kg x 10
Rear Delt Reverse Fly: 33kg x 15, 40kg x 11, 40kg x 8, 40kg x 8
Face Pulls: 12.5kg x 15, 21.5kg x 12, 25kg x 12, 28.75kg x 10
Barbell Bicep Curls: 20kg x 12, 25kg x 12, 25kg x 10, 25kg x 9
Dumbbell Hammer Curls: 10kg x 10, 10kg x 10, 10kg x 12


General Health and Wellbeing:
Still feeling weaker than the previous week. Some lifts went up slightly but some also went down. Not letting it get me down though. I'm in a cut and cant expect everything to be perfect all the time.
 
rustle said:
Wednesday 10 September 2025:

Weight: 78.5kg

Food (1703cals):
Protein: 198g
Carbs: 96g
Fat: 47g

Cardio (6am):
1 hour fasted cardio: 5.8km
Ab crunchs: 30, 25, 20
Leg raises: 15,12,12
Click to expand...
Good day low carbs, how do you feel?
 
Thurday 11 September 2025:

Food (1853cals):
Protein: 222g
Carbs: 118g
Fat: 55g

Training (1pm):
Leg extension: 47 x 12kg, 61kg x 12, 75kg x 9
Single leg press: 55kg x 10, 65kg x 8, 65kg x 6
Smith Machine Squat: 60kg x 12, 60kg x 12, 60kg x 12
Lying Leg Curl: 39kg x 12, 53kg x 11, 60kg x 6
Straight leg deadlift: 40kg x 12, 60kg x 12, 80kg x 12
Standing Calf Raise: 105kg x 12, 165kg x 12, 185kg x 12
Singlelg Standing Calf Raise: 15, 15, 20
 
Saturday 13 September 2025:

General Update: On thursday i took my first shot of my ACTUAL TRT test e supply - primoteston depot. My TRT provider suppliers 6 x 1ml individual syringes and 2 x brown 5ml "sterile vials" to transfer them into. Something isnt sitting right. Im experiencing very bad PIP after injecting onl 0.25ml.

I only remember it feeling this bad once before, and that was 15 years ago when i injected something bad and i grew a big puss ball on my left delt that i spent a good 20minutes sucking out with a 21g syringe.

I'll monitor over the next couple of days, but not feeling good about this.
 
Monday 15 September 2025:

Training (6am):
Incline DB Press: 35kg x 15, 60kg x 11, 65kg x 7, 65kg x 6
Machine Flys: 47kg x 15, 47kg x 12, 75kg x 10, 75kg x 10
Chest Dips: 20, 16, 16
DB Lat Raise: 7.5kg x 15, 7.5kg x 15, 10kg x 10, 10kg x 7
Upright Row: 15kg x 15, 28.75kg x 10, 28.75kg x 10, 28.75kg x 10
Tricep Pushdown: 21.25kg x 20, 32.5kg x 12, 32.5kg x 10. 32.5kg x 9
DB single arm tricep extension: 7.5kg x 10, 7.5kg x 10, 7.5kg x 10

Health Update:
The PIP pain is still there in my right delt from last thurday. There is no swelling or redness, but it is getting quite painful and is sore to the touch. It didnt impact my workout this morning, but it very hard to put shirts on. I think i need to take a visit to the dr/hospital.
 
rustle said:
Thurday 11 September 2025:

Food (1853cals):
Protein: 222g
Carbs: 118g
Fat: 55g

Training (1pm):
Leg extension: 47 x 12kg, 61kg x 12, 75kg x 9
Single leg press: 55kg x 10, 65kg x 8, 65kg x 6
Smith Machine Squat: 60kg x 12, 60kg x 12, 60kg x 12
Lying Leg Curl: 39kg x 12, 53kg x 11, 60kg x 6
Straight leg deadlift: 40kg x 12, 60kg x 12, 80kg x 12
Standing Calf Raise: 105kg x 12, 165kg x 12, 185kg x 12
Singlelg Standing Calf Raise: 15, 15, 20
Click to expand...
Good volume :D
rustle said:
Saturday 13 September 2025:

General Update: On thursday i took my first shot of my ACTUAL TRT test e supply - primoteston depot. My TRT provider suppliers 6 x 1ml individual syringes and 2 x brown 5ml "sterile vials" to transfer them into. Something isnt sitting right. Im experiencing very bad PIP after injecting onl 0.25ml.

I only remember it feeling this bad once before, and that was 15 years ago when i injected something bad and i grew a big puss ball on my left delt that i spent a good 20minutes sucking out with a 21g syringe.

I'll monitor over the next couple of days, but not feeling good about this.
Click to expand...
Do you have pics of the vial you use for the test? @rustle
rustle said:
Monday 15 September 2025:

Training (6am):
Incline DB Press: 35kg x 15, 60kg x 11, 65kg x 7, 65kg x 6
Machine Flys: 47kg x 15, 47kg x 12, 75kg x 10, 75kg x 10
Chest Dips: 20, 16, 16
DB Lat Raise: 7.5kg x 15, 7.5kg x 15, 10kg x 10, 10kg x 7
Upright Row: 15kg x 15, 28.75kg x 10, 28.75kg x 10, 28.75kg x 10
Tricep Pushdown: 21.25kg x 20, 32.5kg x 12, 32.5kg x 10. 32.5kg x 9
DB single arm tricep extension: 7.5kg x 10, 7.5kg x 10, 7.5kg x 10

Health Update:
The PIP pain is still there in my right delt from last thurday. There is no swelling or redness, but it is getting quite painful and is sore to the touch. It didnt impact my workout this morning, but it very hard to put shirts on. I think i need to take a visit to the dr/hospital.
Click to expand...
Checking did you do any cardio? and can you do a pic of the redness and swelling? @rustle
 
rustle said:
Monday 15 September 2025:

Training (6am):
Incline DB Press: 35kg x 15, 60kg x 11, 65kg x 7, 65kg x 6
Machine Flys: 47kg x 15, 47kg x 12, 75kg x 10, 75kg x 10
Chest Dips: 20, 16, 16
DB Lat Raise: 7.5kg x 15, 7.5kg x 15, 10kg x 10, 10kg x 7
Upright Row: 15kg x 15, 28.75kg x 10, 28.75kg x 10, 28.75kg x 10
Tricep Pushdown: 21.25kg x 20, 32.5kg x 12, 32.5kg x 10. 32.5kg x 9
DB single arm tricep extension: 7.5kg x 10, 7.5kg x 10, 7.5kg x 10

Health Update:
The PIP pain is still there in my right delt from last thurday. There is no swelling or redness, but it is getting quite painful and is sore to the touch. It didnt impact my workout this morning, but it very hard to put shirts on. I think i need to take a visit to the dr/hospital.
Click to expand...
@rustle this is a good one! chest dips and db lat raises are perfect. its showing
 
rustle said:
Monday 15 September 2025:

Training (6am):
Incline DB Press: 35kg x 15, 60kg x 11, 65kg x 7, 65kg x 6
Machine Flys: 47kg x 15, 47kg x 12, 75kg x 10, 75kg x 10
Chest Dips: 20, 16, 16
DB Lat Raise: 7.5kg x 15, 7.5kg x 15, 10kg x 10, 10kg x 7
Upright Row: 15kg x 15, 28.75kg x 10, 28.75kg x 10, 28.75kg x 10
Tricep Pushdown: 21.25kg x 20, 32.5kg x 12, 32.5kg x 10. 32.5kg x 9
DB single arm tricep extension: 7.5kg x 10, 7.5kg x 10, 7.5kg x 10

Health Update:
The PIP pain is still there in my right delt from last thurday. There is no swelling or redness, but it is getting quite painful and is sore to the touch. It didnt impact my workout this morning, but it very hard to put shirts on. I think i need to take a visit to the dr/hospital.
Click to expand...
training is getting better and better. @rustle db lat raise also is good. the tricep pushdown is on point
 
LevButlerov said:
Good volume :D

Do you have pics of the vial you use for the test? @rustle

Checking did you do any cardio? and can you do a pic of the redness and swelling? @rustle
Click to expand...
Ive ditched the vial. Its just not worth it to me. I'll start using my @UGL OZ supply for my next shot.

There is no redness or swelling at the site. Last night I stuck a syringe with 21g needle into the site and aspirated to see if anything came out. The site was clear, no internal puss. I hit it with some extreme heat, massage and stretching last night and its feeling alot better today. Will still monitor over coming days for any changes.
 
rustle said:
Monday 15 September 2025:

Training (6am):
Incline DB Press: 35kg x 15, 60kg x 11, 65kg x 7, 65kg x 6
Machine Flys: 47kg x 15, 47kg x 12, 75kg x 10, 75kg x 10
Chest Dips: 20, 16, 16
DB Lat Raise: 7.5kg x 15, 7.5kg x 15, 10kg x 10, 10kg x 7
Upright Row: 15kg x 15, 28.75kg x 10, 28.75kg x 10, 28.75kg x 10
Tricep Pushdown: 21.25kg x 20, 32.5kg x 12, 32.5kg x 10. 32.5kg x 9
DB single arm tricep extension: 7.5kg x 10, 7.5kg x 10, 7.5kg x 10

Health Update:
The PIP pain is still there in my right delt from last thurday. There is no swelling or redness, but it is getting quite painful and is sore to the touch. It didnt impact my workout this morning, but it very hard to put shirts on. I think i need to take a visit to the dr/hospital.
Click to expand...
@rustle solid upper body workout right here!
 
rustle said:
Monday 15 September 2025:

Training (6am):
Incline DB Press: 35kg x 15, 60kg x 11, 65kg x 7, 65kg x 6
Machine Flys: 47kg x 15, 47kg x 12, 75kg x 10, 75kg x 10
Chest Dips: 20, 16, 16
DB Lat Raise: 7.5kg x 15, 7.5kg x 15, 10kg x 10, 10kg x 7
Upright Row: 15kg x 15, 28.75kg x 10, 28.75kg x 10, 28.75kg x 10
Tricep Pushdown: 21.25kg x 20, 32.5kg x 12, 32.5kg x 10. 32.5kg x 9
DB single arm tricep extension: 7.5kg x 10, 7.5kg x 10, 7.5kg x 10

Health Update:
The PIP pain is still there in my right delt from last thurday. There is no swelling or redness, but it is getting quite painful and is sore to the touch. It didnt impact my workout this morning, but it very hard to put shirts on. I think i need to take a visit to the dr/hospital.
Click to expand...
Ice and massage
 
rustle said:
Monday 15 September 2025:

Training (6am):
Incline DB Press: 35kg x 15, 60kg x 11, 65kg x 7, 65kg x 6
Machine Flys: 47kg x 15, 47kg x 12, 75kg x 10, 75kg x 10
Chest Dips: 20, 16, 16
DB Lat Raise: 7.5kg x 15, 7.5kg x 15, 10kg x 10, 10kg x 7
Upright Row: 15kg x 15, 28.75kg x 10, 28.75kg x 10, 28.75kg x 10
Tricep Pushdown: 21.25kg x 20, 32.5kg x 12, 32.5kg x 10. 32.5kg x 9
DB single arm tricep extension: 7.5kg x 10, 7.5kg x 10, 7.5kg x 10

Health Update:
The PIP pain is still there in my right delt from last thurday. There is no swelling or redness, but it is getting quite painful and is sore to the touch. It didnt impact my workout this morning, but it very hard to put shirts on. I think i need to take a visit to the dr/hospital.
Click to expand...
bro PIP no good. you should take baseball bat and hit it hard. that usually work for me @rustle
 
rustle said:
Thought you'd tell me to pump 600mg tren straight into the pain!
Click to expand...
bro other option have wife stand on you. that work for me my wife 440lbs
 
rustle said:
Monday 15 September 2025:

Training (6am):
Incline DB Press: 35kg x 15, 60kg x 11, 65kg x 7, 65kg x 6
Machine Flys: 47kg x 15, 47kg x 12, 75kg x 10, 75kg x 10
Chest Dips: 20, 16, 16
DB Lat Raise: 7.5kg x 15, 7.5kg x 15, 10kg x 10, 10kg x 7
Upright Row: 15kg x 15, 28.75kg x 10, 28.75kg x 10, 28.75kg x 10
Tricep Pushdown: 21.25kg x 20, 32.5kg x 12, 32.5kg x 10. 32.5kg x 9
DB single arm tricep extension: 7.5kg x 10, 7.5kg x 10, 7.5kg x 10

Health Update:
The PIP pain is still there in my right delt from last thurday. There is no swelling or redness, but it is getting quite painful and is sore to the touch. It didnt impact my workout this morning, but it very hard to put shirts on. I think i need to take a visit to the dr/hospital.
Click to expand...
@rustle bros proud of you. looks good if you ask me. 6am training is the prime time to go
 
rustle said:
Monday 15 September 2025:

Training (6am):
Incline DB Press: 35kg x 15, 60kg x 11, 65kg x 7, 65kg x 6
Machine Flys: 47kg x 15, 47kg x 12, 75kg x 10, 75kg x 10
Chest Dips: 20, 16, 16
DB Lat Raise: 7.5kg x 15, 7.5kg x 15, 10kg x 10, 10kg x 7
Upright Row: 15kg x 15, 28.75kg x 10, 28.75kg x 10, 28.75kg x 10
Tricep Pushdown: 21.25kg x 20, 32.5kg x 12, 32.5kg x 10. 32.5kg x 9
DB single arm tricep extension: 7.5kg x 10, 7.5kg x 10, 7.5kg x 10

Health Update:
The PIP pain is still there in my right delt from last thurday. There is no swelling or redness, but it is getting quite painful and is sore to the touch. It didnt impact my workout this morning, but it very hard to put shirts on. I think i need to take a visit to the dr/hospital.
Click to expand...
the training is solid. 6am is exactly the time to train i agree. you are well rested from overnight @rustle
 
rustle said:
Monday 15 September 2025:

Training (6am):
Incline DB Press: 35kg x 15, 60kg x 11, 65kg x 7, 65kg x 6
Machine Flys: 47kg x 15, 47kg x 12, 75kg x 10, 75kg x 10
Chest Dips: 20, 16, 16
DB Lat Raise: 7.5kg x 15, 7.5kg x 15, 10kg x 10, 10kg x 7
Upright Row: 15kg x 15, 28.75kg x 10, 28.75kg x 10, 28.75kg x 10
Tricep Pushdown: 21.25kg x 20, 32.5kg x 12, 32.5kg x 10. 32.5kg x 9
DB single arm tricep extension: 7.5kg x 10, 7.5kg x 10, 7.5kg x 10

Health Update:
The PIP pain is still there in my right delt from last thurday. There is no swelling or redness, but it is getting quite painful and is sore to the touch. It didnt impact my workout this morning, but it very hard to put shirts on. I think i need to take a visit to the dr/hospital.
Click to expand...
this is a good setup. @rustle strong training. the different workouts are insane!
 
rustle said:
Ive ditched the vial. Its just not worth it to me. I'll start using my @UGL OZ supply for my next shot.

There is no redness or swelling at the site. Last night I stuck a syringe with 21g needle into the site and aspirated to see if anything came out. The site was clear, no internal puss. I hit it with some extreme heat, massage and stretching last night and its feeling alot better today. Will still monitor over coming days for any changes.
Click to expand...
Ok should be GTG just don't pin the site for at least 2 weeks :D
 
rustle said:
Monday 15 September 2025:

Training (6am):
Incline DB Press: 35kg x 15, 60kg x 11, 65kg x 7, 65kg x 6
Machine Flys: 47kg x 15, 47kg x 12, 75kg x 10, 75kg x 10
Chest Dips: 20, 16, 16
DB Lat Raise: 7.5kg x 15, 7.5kg x 15, 10kg x 10, 10kg x 7
Upright Row: 15kg x 15, 28.75kg x 10, 28.75kg x 10, 28.75kg x 10
Tricep Pushdown: 21.25kg x 20, 32.5kg x 12, 32.5kg x 10. 32.5kg x 9
DB single arm tricep extension: 7.5kg x 10, 7.5kg x 10, 7.5kg x 10

Health Update:
The PIP pain is still there in my right delt from last thurday. There is no swelling or redness, but it is getting quite painful and is sore to the touch. It didnt impact my workout this morning, but it very hard to put shirts on. I think i need to take a visit to the dr/hospital.
Click to expand...
I stopped going into my side delt after i had one bad shot and experience with it, i prefer ventro glute rotation for shots
 
rustle said:
Monday 15 September 2025:

Training (6am):
Incline DB Press: 35kg x 15, 60kg x 11, 65kg x 7, 65kg x 6
Machine Flys: 47kg x 15, 47kg x 12, 75kg x 10, 75kg x 10
Chest Dips: 20, 16, 16
DB Lat Raise: 7.5kg x 15, 7.5kg x 15, 10kg x 10, 10kg x 7
Upright Row: 15kg x 15, 28.75kg x 10, 28.75kg x 10, 28.75kg x 10
Tricep Pushdown: 21.25kg x 20, 32.5kg x 12, 32.5kg x 10. 32.5kg x 9
DB single arm tricep extension: 7.5kg x 10, 7.5kg x 10, 7.5kg x 10

Health Update:
The PIP pain is still there in my right delt from last thurday. There is no swelling or redness, but it is getting quite painful and is sore to the touch. It didnt impact my workout this morning, but it very hard to put shirts on. I think i need to take a visit to the dr/hospital.
Click to expand...
Good workout. Stay focused
 
Tuesday 16 September 2025:

Training (6am):
Pull ups: 9, 7, 7
Reverse Grip Lat Pulldown: 35kg x 12, 40kg x 12, 54kg x 10, 61kg x 9
DB Row: 22.5kg x 10, 27.5kg x 10, 32.5kg x 10, 35kg x 8
Rear Delt Reverse Fly (machine): 33kg x 15, 40kg x 12, 40kg x 10, 40kg x 9
Face Pull: 21.5kg x 12, 25kg x 12, 28.75kg x 12, 32.5kg x 7
Bicup Curl (barbell): 20kg x 12, 25kg x 12, 25kg x 10, 25kg x 9
Hammer Curl (DB): 10kg x 12, 12.5kg x 8, 12.5kg x 8

Health Update:
On monday night i stuck a 21ga needle into the sore site a couple of times and aspirated to see if anything bad (puss) came out. Training today felt much better with significantly less pain in the delt.
 
Thurday 18 September 2025:

Food (1849cals):
Protein: 217g
Carbs: 123g
Fat: 55g

Training (6am):
Leg extension: 47 x 12kg, 61kg x 12, 75kg x 10
Single leg press: 55kg x 10, 55kg x 10, 55kg x 10
Smith Machine Squat: 60kg x 10, 60kg x 10, 60kg x 10
Lying Leg Curl: 39kg x 15, 53kg x 12, 60kg x 7
Straight leg deadlift: 40kg x 12, 60kg x 12, 80kg x 12
Standing Calf Raise: 105kg x 12, 165kg x 12, 185kg x 12
Singlelg Standing Calf Raise: 15, 18, 20

Health Update:
Feeling tired in these morning sessions now but its when i can fit training in around the new job and other commitments. left knee felt a little off during squats so took it very easy.
 
rustle said:
Two shots now of your test e into the glutes. No problems, no pain. Ive just been sponsored for my next cycle in October, but one day i'll get through these 40+ vials i've purchased from you over the past 6 months :ROFLMAO:
Click to expand...
Oh dang, lucky sponsor! I didn't know you were on the hunt - you should've let me know. We just did a round of on-boarding (they're officially announcing on Monday).

No doubt you'll do your sponsor proud brother. I'm staying subscribed just the same - always keen to follow the journeys of those willing to put the work in!

AJ
 
rustle said:
Monday 15 September 2025:

Training (6am):
Incline DB Press: 35kg x 15, 60kg x 11, 65kg x 7, 65kg x 6
Machine Flys: 47kg x 15, 47kg x 12, 75kg x 10, 75kg x 10
Chest Dips: 20, 16, 16
DB Lat Raise: 7.5kg x 15, 7.5kg x 15, 10kg x 10, 10kg x 7
Upright Row: 15kg x 15, 28.75kg x 10, 28.75kg x 10, 28.75kg x 10
Tricep Pushdown: 21.25kg x 20, 32.5kg x 12, 32.5kg x 10. 32.5kg x 9
DB single arm tricep extension: 7.5kg x 10, 7.5kg x 10, 7.5kg x 10

Health Update:
The PIP pain is still there in my right delt from last thurday. There is no swelling or redness, but it is getting quite painful and is sore to the touch. It didnt impact my workout this morning, but it very hard to put shirts on. I think i need to take a visit to the dr/hospital.
Click to expand...
@rustle yeah I’d say it’s not a bad idea to go see a doctor may have to get on some antibiotics. There might be a slight infection that you need to get taken care of.
 
rustle said:
Thurday 18 September 2025:

Food (1849cals):
Protein: 217g
Carbs: 123g
Fat: 55g

Training (6am):
Leg extension: 47 x 12kg, 61kg x 12, 75kg x 10
Single leg press: 55kg x 10, 55kg x 10, 55kg x 10
Smith Machine Squat: 60kg x 10, 60kg x 10, 60kg x 10
Lying Leg Curl: 39kg x 15, 53kg x 12, 60kg x 7
Straight leg deadlift: 40kg x 12, 60kg x 12, 80kg x 12
Standing Calf Raise: 105kg x 12, 165kg x 12, 185kg x 12
Singlelg Standing Calf Raise: 15, 18, 20

Health Update:
Feeling tired in these morning sessions now but its when i can fit training in around the new job and other commitments. left knee felt a little off during squats so took it very easy.
Click to expand...
@rustle give body rest to recover and do yoga in morning.........
 
rustle said:
Tuesday 16 September 2025:

Training (6am):
Pull ups: 9, 7, 7
Reverse Grip Lat Pulldown: 35kg x 12, 40kg x 12, 54kg x 10, 61kg x 9
DB Row: 22.5kg x 10, 27.5kg x 10, 32.5kg x 10, 35kg x 8
Rear Delt Reverse Fly (machine): 33kg x 15, 40kg x 12, 40kg x 10, 40kg x 9
Face Pull: 21.5kg x 12, 25kg x 12, 28.75kg x 12, 32.5kg x 7
Bicup Curl (barbell): 20kg x 12, 25kg x 12, 25kg x 10, 25kg x 9
Hammer Curl (DB): 10kg x 12, 12.5kg x 8, 12.5kg x 8

Health Update:
On monday night i stuck a 21ga needle into the sore site a couple of times and aspirated to see if anything bad (puss) came out. Training today felt much better with significantly less pain in the delt.
Click to expand...

rustle said:
Wednesday 17 September 2025:

Training (6am):
Cardio: 1 hr
weighted rope crunches: 32.5kg x 30, 40.25kg x 25, 40.25kg x 25
Lying leg raises: 15, 12, 12

Health Update:
No more pip pain from right delt. just tenderness on the outside from poking the 21ga needles in. feeling good.
Click to expand...

rustle said:
Thurday 18 September 2025:

Food (1849cals):
Protein: 217g
Carbs: 123g
Fat: 55g

Training (6am):
Leg extension: 47 x 12kg, 61kg x 12, 75kg x 10
Single leg press: 55kg x 10, 55kg x 10, 55kg x 10
Smith Machine Squat: 60kg x 10, 60kg x 10, 60kg x 10
Lying Leg Curl: 39kg x 15, 53kg x 12, 60kg x 7
Straight leg deadlift: 40kg x 12, 60kg x 12, 80kg x 12
Standing Calf Raise: 105kg x 12, 165kg x 12, 185kg x 12
Singlelg Standing Calf Raise: 15, 18, 20

Health Update:
Feeling tired in these morning sessions now but its when i can fit training in around the new job and other commitments. left knee felt a little off during squats so took it very easy.
Click to expand...
Protein at 217g is spot on for recovery and will carry you through the lower calories. Morning lifts on limited food will always feel heavier, but you still pushed solid numbers especially with extensions and SLDL. Backing off the squats when the knee felt off was the right call, better to keep depth and form tight than chase weight there. Calves got hammered, and with this split plus diet you’ll still progress even if the sessions feel tough early. The tired feeling is likely low carbs. @rustle
rustle said:
Friday 19 September 2025:

Food (1749cals):
Protein: 202g
Carbs: 121g
Fat: 50g

Training (6am):
Didn't track todays workout. I did a mix of my push and pull day exercises but focused on getting more reps out as opposed to heavy weight.
Click to expand...
 
Monday 22 September 2025:

Weight (fasted): 78.15kg

Training (5:30am):
Cardio: 30 mins

Incline DB Press: 40kg x 15, 60kg x 12, 70kg x 7
Machine Flys: 47kg x 12, 47kg x 12, 75kg x 11
Chest Dips: 20, 17, 16
DB Lat Raise: 7.5kg x 15, 10kg x 12, 10kg x 10
Upright Row: 15kg x 15, 28.75kg x 12, 28.75kg x 10, 28.75kg x 9
Tricep Pushdown: 21.25kg x 16, 32.5kg x 10, 32.5kg x 8. 32.5kg x 9
DB single arm tricep extension: 7.5kg x 10, 7.5kg x 10, 7.5kg x 10

Health Update:
Crap sleep last night as usual. waking up every 2 hours. Then awake from 4am until i got up to train. Its really affecting me at work. Today at 11am i almost fell asleep at my desk. Then again at 2pm an overwhelming tiredness came over again. Have ordered "night night" from CS Supps to try out and see how that helps. Part of the issue is probably mental as i dont set an alarm in the morning to train as it'd wake the whole house up, so i just know in my head that i need to wake up early which probably creates some anxiety.
 
rustle said:
Monday 22 September 2025:

Weight (fasted): 78.15kg

Training (5:30am):
Cardio: 30 mins

Incline DB Press: 40kg x 15, 60kg x 12, 70kg x 7
Machine Flys: 47kg x 12, 47kg x 12, 75kg x 11
Chest Dips: 20, 17, 16
DB Lat Raise: 7.5kg x 15, 10kg x 12, 10kg x 10
Upright Row: 15kg x 15, 28.75kg x 12, 28.75kg x 10, 28.75kg x 9
Tricep Pushdown: 21.25kg x 16, 32.5kg x 10, 32.5kg x 8. 32.5kg x 9
DB single arm tricep extension: 7.5kg x 10, 7.5kg x 10, 7.5kg x 10

Health Update:
Crap sleep last night as usual. waking up every 2 hours. Then awake from 4am until i got up to train. Its really affecting me at work. Today at 11am i almost fell asleep at my desk. Then again at 2pm an overwhelming tiredness came over again. Have ordered "night night" from CS Supps to try out and see how that helps. Part of the issue is probably mental as i dont set an alarm in the morning to train as it'd wake the whole house up, so i just know in my head that i need to wake up early which probably creates some anxiety.
Click to expand...
78kg fasted is sitting steady, and pressing 70kg DBs for 7 on little sleep is solid work. Chest volume looked strong, and you’re pushing decent loads on the upright rows and pushdowns too, nice balance of chest and delt/tricep work. The dips with bodyweight reps that high show your pressing base is there. Sleep is definitely your limiter right now more than the training, the CNS can only handle so much broken rest before it hits daytime focus. Good call trying a proper night formula, sometimes even just getting a consistent knock-out aid in place makes the whole week run smoother.
 
LevButlerov said:
78kg fasted is sitting steady, and pressing 70kg DBs for 7 on little sleep is solid work. Chest volume looked strong, and you’re pushing decent loads on the upright rows and pushdowns too, nice balance of chest and delt/tricep work. The dips with bodyweight reps that high show your pressing base is there. Sleep is definitely your limiter right now more than the training, the CNS can only handle so much broken rest before it hits daytime focus. Good call trying a proper night formula, sometimes even just getting a consistent knock-out aid in place makes the whole week run smoother.
Click to expand...

Yeh i dont have issues falling asleep. im out within 5-10mins of lying down. its just the waking up constantly side of things. I think its partially the anxiety of knowing i have to wake up early without an alarm. Kind of like when you have an early flight and you know you're fkd if you miss it so you dont get a proper nights sleep.
 
rustle said:
Yeh i dont have issues falling asleep. im out within 5-10mins of lying down. its just the waking up constantly side of things. I think its partially the anxiety of knowing i have to wake up early without an alarm. Kind of like when you have an early flight and you know you're fkd if you miss it so you dont get a proper nights sleep.
Click to expand...
That makes sense, it’s not the falling asleep but the broken sleep cycle from that mental pressure of waking early. It’s the same as travel nerves, your brain keeps you half alert instead of letting you sink into deep sleep. Getting a set routine where you know you’ll wake rested without stressing it will help, or even a gentle alarm setup so your mind doesn’t keep running that loop.
 
Tuesday 23 September 2025:

Food (1650 cals + unknown DIRTY dinner):
Had the parents over for dinner (they brought it with them when bringing the kids home). It was battered fish, pizza, chips and salad. No idea on calories but would be a MASSIVE blow out from the plan. Please dont hurt me @Gains Man!

Training (5:30am):
Cardio: 15 mins

Pull ups: 10, 8, 7
Reverse Grip Lat Pulldown: 40kg x 12, 50kg x 12, 70kg x 7
DB Row: 27.5kg x 12, 35kg x 10, 35kg x 8, 35kg x 8
Rear Delt Reverse Fly (machine): 33kg x 12, 40kg x 12, 40kg x 10, 40kg x 9
Face Pull: 21.5kg x 15, 28.75kg x 12, 32.5kg x 12, 36.25kg x 7
Bicup Curl (barbell): 25kg x 12, 25kg x 11, 25kg x 10, 25kg x 9
Hammer Curl (DB): 10kg x 12, 10kg x 12, 15kg x 6

Health Update:
Still feeling tired. Some lifts are improving, mostly those that were new introductions to the training routine. Others have stagnated or even losing reps. Not concerned. My right knee is still playing up after the treetop adventure/obstacle course activities i did on saturday. I'm taking care to rest it but it will impact my ability to train legs on Thursday. I might have to skip leg press in particular that day.

I've also decided that this will be my last week of the cut. I havent hit my goals but its time to start putting on some size. My wife says i'm too skinny now (though she's definitely getting more touchy feely).

Growth phase starting monday 29 September, sponsored by @Sassy's Pharmaceuticals @Sassy Rep and continued coaching with @Gains Man
 
rustle said:
Tuesday 23 September 2025:

Food (1650 cals + unknown DIRTY dinner):
Had the parents over for dinner (they brought it with them when bringing the kids home). It was battered fish, pizza, chips and salad. No idea on calories but would be a MASSIVE blow out from the plan. Please dont hurt me @Gains Man!

Training (5:30am):
Cardio: 15 mins

Pull ups: 10, 8, 7
Reverse Grip Lat Pulldown: 40kg x 12, 50kg x 12, 70kg x 7
DB Row: 27.5kg x 12, 35kg x 10, 35kg x 8, 35kg x 8
Rear Delt Reverse Fly (machine): 33kg x 12, 40kg x 12, 40kg x 10, 40kg x 9
Face Pull: 21.5kg x 15, 28.75kg x 12, 32.5kg x 12, 36.25kg x 7
Bicup Curl (barbell): 25kg x 12, 25kg x 11, 25kg x 10, 25kg x 9
Hammer Curl (DB): 10kg x 12, 10kg x 12, 15kg x 6

Health Update:
Still feeling tired. Some lifts are improving, mostly those that were new introductions to the training routine. Others have stagnated or even losing reps. Not concerned. My right knee is still playing up after the treetop adventure/obstacle course activities i did on saturday. I'm taking care to rest it but it will impact my ability to train legs on Thursday. I might have to skip leg press in particular that day.

I've also decided that this will be my last week of the cut. I havent hit my goals but its time to start putting on some size. My wife says i'm too skinny now (though she's definitely getting more touchy feely).

Growth phase starting monday 29 September, sponsored by @Sassy's Pharmaceuticals @Sassy Rep and continued coaching with @Gains Man
Click to expand...
Dinner like that once in a while won’t kill progress, just chalk it up and move forward. Pull ups still solid at 10 on the opener, rows looked strong with 35s for multiple sets, that’s solid back work. Face pulls climbing past 30kg shows good rear delt and upper back strength coming on. Arms look like they’re holding steady, curls got plenty of volume in. Knee flaring up sucks but smart call to skip leg press if needed, better than forcing it and being out longer. Ending the cut now is fine, you’re lean enough and adding size will bring back some strength and fullness quick. :D I can't wait to see the growth phase.
 
rustle said:
Tuesday 23 September 2025:

Food (1650 cals + unknown DIRTY dinner):
Had the parents over for dinner (they brought it with them when bringing the kids home). It was battered fish, pizza, chips and salad. No idea on calories but would be a MASSIVE blow out from the plan. Please dont hurt me @Gains Man!

Training (5:30am):
Cardio: 15 mins

Pull ups: 10, 8, 7
Reverse Grip Lat Pulldown: 40kg x 12, 50kg x 12, 70kg x 7
DB Row: 27.5kg x 12, 35kg x 10, 35kg x 8, 35kg x 8
Rear Delt Reverse Fly (machine): 33kg x 12, 40kg x 12, 40kg x 10, 40kg x 9
Face Pull: 21.5kg x 15, 28.75kg x 12, 32.5kg x 12, 36.25kg x 7
Bicup Curl (barbell): 25kg x 12, 25kg x 11, 25kg x 10, 25kg x 9
Hammer Curl (DB): 10kg x 12, 10kg x 12, 15kg x 6

Health Update:
Still feeling tired. Some lifts are improving, mostly those that were new introductions to the training routine. Others have stagnated or even losing reps. Not concerned. My right knee is still playing up after the treetop adventure/obstacle course activities i did on saturday. I'm taking care to rest it but it will impact my ability to train legs on Thursday. I might have to skip leg press in particular that day.

I've also decided that this will be my last week of the cut. I havent hit my goals but its time to start putting on some size. My wife says i'm too skinny now (though she's definitely getting more touchy feely).

Growth phase starting monday 29 September, sponsored by @Sassy's Pharmaceuticals @Sassy Rep and continued coaching with @Gains Man
Click to expand...
@rustle looking solid on this man! i love the hard work you are doing. keep it up!
 
rustle said:
Tuesday 23 September 2025:

Food (1650 cals + unknown DIRTY dinner):
Had the parents over for dinner (they brought it with them when bringing the kids home). It was battered fish, pizza, chips and salad. No idea on calories but would be a MASSIVE blow out from the plan. Please dont hurt me @Gains Man!

Training (5:30am):
Cardio: 15 mins

Pull ups: 10, 8, 7
Reverse Grip Lat Pulldown: 40kg x 12, 50kg x 12, 70kg x 7
DB Row: 27.5kg x 12, 35kg x 10, 35kg x 8, 35kg x 8
Rear Delt Reverse Fly (machine): 33kg x 12, 40kg x 12, 40kg x 10, 40kg x 9
Face Pull: 21.5kg x 15, 28.75kg x 12, 32.5kg x 12, 36.25kg x 7
Bicup Curl (barbell): 25kg x 12, 25kg x 11, 25kg x 10, 25kg x 9
Hammer Curl (DB): 10kg x 12, 10kg x 12, 15kg x 6

Health Update:
Still feeling tired. Some lifts are improving, mostly those that were new introductions to the training routine. Others have stagnated or even losing reps. Not concerned. My right knee is still playing up after the treetop adventure/obstacle course activities i did on saturday. I'm taking care to rest it but it will impact my ability to train legs on Thursday. I might have to skip leg press in particular that day.

I've also decided that this will be my last week of the cut. I havent hit my goals but its time to start putting on some size. My wife says i'm too skinny now (though she's definitely getting more touchy feely).

Growth phase starting monday 29 September, sponsored by @Sassy's Pharmaceuticals @Sassy Rep and continued coaching with @Gains Man
Click to expand...
bro nice having inlaws for dinner ha. my wifes parents came to trailer for red meat. i almost shanked father in law after too much hooch @rustle
 
rustle said:
Tuesday 23 September 2025:

Food (1650 cals + unknown DIRTY dinner):
Had the parents over for dinner (they brought it with them when bringing the kids home). It was battered fish, pizza, chips and salad. No idea on calories but would be a MASSIVE blow out from the plan. Please dont hurt me @Gains Man!

Training (5:30am):
Cardio: 15 mins

Pull ups: 10, 8, 7
Reverse Grip Lat Pulldown: 40kg x 12, 50kg x 12, 70kg x 7
DB Row: 27.5kg x 12, 35kg x 10, 35kg x 8, 35kg x 8
Rear Delt Reverse Fly (machine): 33kg x 12, 40kg x 12, 40kg x 10, 40kg x 9
Face Pull: 21.5kg x 15, 28.75kg x 12, 32.5kg x 12, 36.25kg x 7
Bicup Curl (barbell): 25kg x 12, 25kg x 11, 25kg x 10, 25kg x 9
Hammer Curl (DB): 10kg x 12, 10kg x 12, 15kg x 6

Health Update:
Still feeling tired. Some lifts are improving, mostly those that were new introductions to the training routine. Others have stagnated or even losing reps. Not concerned. My right knee is still playing up after the treetop adventure/obstacle course activities i did on saturday. I'm taking care to rest it but it will impact my ability to train legs on Thursday. I might have to skip leg press in particular that day.

I've also decided that this will be my last week of the cut. I havent hit my goals but its time to start putting on some size. My wife says i'm too skinny now (though she's definitely getting more touchy feely).

Growth phase starting monday 29 September, sponsored by @Sassy's Pharmaceuticals @Sassy Rep and continued coaching with @Gains Man
Click to expand...
bros you burn a ton of calories on this one @rustle Got mad respect for a strong workout. Like this, really pushing the iron
 
rustle said:
Tuesday 23 September 2025:

Food (1650 cals + unknown DIRTY dinner):
Had the parents over for dinner (they brought it with them when bringing the kids home). It was battered fish, pizza, chips and salad. No idea on calories but would be a MASSIVE blow out from the plan. Please dont hurt me @Gains Man!

Training (5:30am):
Cardio: 15 mins

Pull ups: 10, 8, 7
Reverse Grip Lat Pulldown: 40kg x 12, 50kg x 12, 70kg x 7
DB Row: 27.5kg x 12, 35kg x 10, 35kg x 8, 35kg x 8
Rear Delt Reverse Fly (machine): 33kg x 12, 40kg x 12, 40kg x 10, 40kg x 9
Face Pull: 21.5kg x 15, 28.75kg x 12, 32.5kg x 12, 36.25kg x 7
Bicup Curl (barbell): 25kg x 12, 25kg x 11, 25kg x 10, 25kg x 9
Hammer Curl (DB): 10kg x 12, 10kg x 12, 15kg x 6

Health Update:
Still feeling tired. Some lifts are improving, mostly those that were new introductions to the training routine. Others have stagnated or even losing reps. Not concerned. My right knee is still playing up after the treetop adventure/obstacle course activities i did on saturday. I'm taking care to rest it but it will impact my ability to train legs on Thursday. I might have to skip leg press in particular that day.

I've also decided that this will be my last week of the cut. I havent hit my goals but its time to start putting on some size. My wife says i'm too skinny now (though she's definitely getting more touchy feely).

Growth phase starting monday 29 September, sponsored by @Sassy's Pharmaceuticals @Sassy Rep and continued coaching with @Gains Man
Click to expand...
@rustle Good job, man. On this. I have a lot of respect for what you're doing. Overall, the training looks really solid. just eat CLEANER
 
rustle said:
Tuesday 23 September 2025:

Food (1650 cals + unknown DIRTY dinner):
Had the parents over for dinner (they brought it with them when bringing the kids home). It was battered fish, pizza, chips and salad. No idea on calories but would be a MASSIVE blow out from the plan. Please dont hurt me @Gains Man!

Training (5:30am):
Cardio: 15 mins

Pull ups: 10, 8, 7
Reverse Grip Lat Pulldown: 40kg x 12, 50kg x 12, 70kg x 7
DB Row: 27.5kg x 12, 35kg x 10, 35kg x 8, 35kg x 8
Rear Delt Reverse Fly (machine): 33kg x 12, 40kg x 12, 40kg x 10, 40kg x 9
Face Pull: 21.5kg x 15, 28.75kg x 12, 32.5kg x 12, 36.25kg x 7
Bicup Curl (barbell): 25kg x 12, 25kg x 11, 25kg x 10, 25kg x 9
Hammer Curl (DB): 10kg x 12, 10kg x 12, 15kg x 6

Health Update:
Still feeling tired. Some lifts are improving, mostly those that were new introductions to the training routine. Others have stagnated or even losing reps. Not concerned. My right knee is still playing up after the treetop adventure/obstacle course activities i did on saturday. I'm taking care to rest it but it will impact my ability to train legs on Thursday. I might have to skip leg press in particular that day.

I've also decided that this will be my last week of the cut. I havent hit my goals but its time to start putting on some size. My wife says i'm too skinny now (though she's definitely getting more touchy feely).

Growth phase starting monday 29 September, sponsored by @Sassy's Pharmaceuticals @Sassy Rep and continued coaching with @Gains Man
Click to expand...
sorry you still feel tired. and sorry about your knee issues. keep working through it all @rustle
 
rustle said:
Tuesday 23 September 2025:

Food (1650 cals + unknown DIRTY dinner):
Had the parents over for dinner (they brought it with them when bringing the kids home). It was battered fish, pizza, chips and salad. No idea on calories but would be a MASSIVE blow out from the plan. Please dont hurt me @Gains Man!

Training (5:30am):
Cardio: 15 mins

Pull ups: 10, 8, 7
Reverse Grip Lat Pulldown: 40kg x 12, 50kg x 12, 70kg x 7
DB Row: 27.5kg x 12, 35kg x 10, 35kg x 8, 35kg x 8
Rear Delt Reverse Fly (machine): 33kg x 12, 40kg x 12, 40kg x 10, 40kg x 9
Face Pull: 21.5kg x 15, 28.75kg x 12, 32.5kg x 12, 36.25kg x 7
Bicup Curl (barbell): 25kg x 12, 25kg x 11, 25kg x 10, 25kg x 9
Hammer Curl (DB): 10kg x 12, 10kg x 12, 15kg x 6

Health Update:
Still feeling tired. Some lifts are improving, mostly those that were new introductions to the training routine. Others have stagnated or even losing reps. Not concerned. My right knee is still playing up after the treetop adventure/obstacle course activities i did on saturday. I'm taking care to rest it but it will impact my ability to train legs on Thursday. I might have to skip leg press in particular that day.

I've also decided that this will be my last week of the cut. I havent hit my goals but its time to start putting on some size. My wife says i'm too skinny now (though she's definitely getting more touchy feely).

Growth phase starting monday 29 September, sponsored by @Sassy's Pharmaceuticals @Sassy Rep and continued coaching with @Gains Man
Click to expand...
keep up the hard work @rustle we are always impressed with your updates. You certainly know how to put together some solid training and I love that you're doing it first thing in the morning.
 
stevesmi said:
@rustle looking solid on this man! i love the hard work you are doing. keep it up!
Click to expand...
2Thick said:
@rustle Good job, man. On this. I have a lot of respect for what you're doing. Overall, the training looks really solid. just eat CLEANER
Click to expand...
ceo said:
bros you burn a ton of calories on this one @rustle Got mad respect for a strong workout. Like this, really pushing the iron
Click to expand...
ROIDDERS said:
keep up the hard work @rustle we are always impressed with your updates. You certainly know how to put together some solid training and I love that you're doing it first thing in the morning.
Click to expand...

Thanks for following and the words of encouragement!
 
rustle said:
Wednesday 24 September 2025:

Training (5:30am):
Cardio: 1 hr
weighted rope crunches: 36.5kg x 25, 40.25kg x 25, 40.25kg x 20
Lying leg raises: 15, 15, 12
Click to expand...
Good cardio, stay strong :D
 
rustle said:
Tuesday 23 September 2025:

Food (1650 cals + unknown DIRTY dinner):
Had the parents over for dinner (they brought it with them when bringing the kids home). It was battered fish, pizza, chips and salad. No idea on calories but would be a MASSIVE blow out from the plan. Please dont hurt me @Gains Man!

Training (5:30am):
Cardio: 15 mins

Pull ups: 10, 8, 7
Reverse Grip Lat Pulldown: 40kg x 12, 50kg x 12, 70kg x 7
DB Row: 27.5kg x 12, 35kg x 10, 35kg x 8, 35kg x 8
Rear Delt Reverse Fly (machine): 33kg x 12, 40kg x 12, 40kg x 10, 40kg x 9
Face Pull: 21.5kg x 15, 28.75kg x 12, 32.5kg x 12, 36.25kg x 7
Bicup Curl (barbell): 25kg x 12, 25kg x 11, 25kg x 10, 25kg x 9
Hammer Curl (DB): 10kg x 12, 10kg x 12, 15kg x 6

Health Update:
Still feeling tired. Some lifts are improving, mostly those that were new introductions to the training routine. Others have stagnated or even losing reps. Not concerned. My right knee is still playing up after the treetop adventure/obstacle course activities i did on saturday. I'm taking care to rest it but it will impact my ability to train legs on Thursday. I might have to skip leg press in particular that day.

I've also decided that this will be my last week of the cut. I havent hit my goals but its time to start putting on some size. My wife says i'm too skinny now (though she's definitely getting more touchy feely).

Growth phase starting monday 29 September, sponsored by @Sassy's Pharmaceuticals @Sassy Rep and continued coaching with @Gains Man
Click to expand...
@rustle it happens man at least you got to enjoy the family. I wouldn’t worry about it as long as you don’t make it a habit it. Great work, man
 
rustle said:
Tuesday 23 September 2025:

Food (1650 cals + unknown DIRTY dinner):
Had the parents over for dinner (they brought it with them when bringing the kids home). It was battered fish, pizza, chips and salad. No idea on calories but would be a MASSIVE blow out from the plan. Please dont hurt me @Gains Man!

Training (5:30am):
Cardio: 15 mins

Pull ups: 10, 8, 7
Reverse Grip Lat Pulldown: 40kg x 12, 50kg x 12, 70kg x 7
DB Row: 27.5kg x 12, 35kg x 10, 35kg x 8, 35kg x 8
Rear Delt Reverse Fly (machine): 33kg x 12, 40kg x 12, 40kg x 10, 40kg x 9
Face Pull: 21.5kg x 15, 28.75kg x 12, 32.5kg x 12, 36.25kg x 7
Bicup Curl (barbell): 25kg x 12, 25kg x 11, 25kg x 10, 25kg x 9
Hammer Curl (DB): 10kg x 12, 10kg x 12, 15kg x 6

Health Update:
Still feeling tired. Some lifts are improving, mostly those that were new introductions to the training routine. Others have stagnated or even losing reps. Not concerned. My right knee is still playing up after the treetop adventure/obstacle course activities i did on saturday. I'm taking care to rest it but it will impact my ability to train legs on Thursday. I might have to skip leg press in particular that day.

I've also decided that this will be my last week of the cut. I havent hit my goals but its time to start putting on some size. My wife says i'm too skinny now (though she's definitely getting more touchy feely).

Growth phase starting monday 29 September, sponsored by @Sassy's Pharmaceuticals @Sassy Rep and continued coaching with @Gains Man
Click to expand...
Dirty dinner the best dinner 🍽
 
You must log in or register to reply here.

Similar threads

rustle
Approved Log Growth Cycle - Testosterone Cypionate, NPP, Equipoise
2 3
Replies
274
Views
4K
rustle
rustle
8enni8lanko
Approved Log 41 y/o TRT + Retatrutide Training Recomp Log
2 3
Replies
206
Views
2K
2Thick
2Thick
rustle
Approved Log My Test E and Retatrutide cycle log
2
Replies
177
Views
11K
ballin2504
ballin2504
BigHAM
Approved Log Pre-Cycle Training Nutrition Log
Replies
82
Views
529
Mobster
Mobster
Lipster
Approved Log 2026 Bulk and Cut Cycle Training Log
2 3
Replies
240
Views
2K
LevButlerov
LevButlerov
Back
Top Bottom