Veteran Log 16 week Summer Cut Cycle Log - closing 2025

[Allupfromhere]

Hey EVO here — my final log for 2025: the summer cut.

A little over a year ago, I was in a bad place — overweight, unmotivated, and in need of change. I didn’t have it all figured out. I tried different approaches, switched direction more than once, and made plenty of mistakes. But through it all, I stayed consistent. I showed up, even on the days I didn’t want to. And step by step, I became a little better than I was the week before.

This next phase feels like a reset. Sixteen weeks of structure and commitment. Stripping things back to the core, leaning down as much as possible while holding onto the muscle I’ve worked hard for.

I don’t know exactly what the outcome will look like, but I do know this: the journey will be worth it. And I hope to have a transformation by the end that shows just how far consistency can take you.

The Blueprint
Stats (start of cut):
• Age: 36
• Height: 177 cm
• Weight: 86.4 kg (fasted this morning)
• Body fat: unsure

This is where I stand at the beginning of this phase. The next 16 weeks are all about stripping things down and resetting the foundation for a big 2026.

Training Split
• Chest / Triceps
• Back / Biceps
• Quad focus / Calves
• Rest / Core
• Shoulders / Arms
• Hamstring focus / Calves
• Rest / Core

This split will run for at least 8 weeks. From there, I’ll reassess and potentially shift into a push/pull/legs, rest, upper, legs, rest rotation. Every session will be tempo-based with strict execution — not chasing strength, but preserving muscle.

Cardio & Steps
Daily steps locked in at 20k minimum. That might sound like a lot, but I average 15k without effort, so 20k is the new baseline. Cardio will come later — no rush at this stage.

Nutrition & Macros
• High day: 350P / 250C / 60F (2940 kcal)
• Medium day: 250P / 250C / 60F (2540 kcal)
• Rest day: 250P / 200C / 60F (2340 kcal)

Carb cycling will be the weapon early on. As the cut progresses, I’ll shift toward a tighter daily deficit, but calories will never drop below 2000. If I need to dig deeper, I’ll do it by adding cardio, not starving myself.

Supplement Stack
Krill oil,
B complex,
Curcumin, Zinc,
NAC,
Tudca,
Glutamine,
Creatine HCL,
Citrus Bergamot,
CoQ10,
Niacin,
Magnesium,
Valerian root,
Vitamin C,
Vitamin K.

Cycle (16 weeks)
• 500mg Test E weekly
• 400mg EQ weekly
• 25mg Proviron daily
• 2.5mg Reta (adjust as needed as calories come down)
• 5mg Cialis daily
• BPC-157 / TB-5000 (will remove when no longer needed)
•
Weeks 10–16 additions:
• 200mg Tren Ace (ED injections)
• 300mg Mast Prop (if available)
• 60mcg Clen (possible, not guaranteed)

On hand: Aromasin (if needed), Nolva (if gyno appears).
Possible additions: Ipamorelin + CJC-1295.

This is the blueprint. 16 weeks of structure, consistency, and discipline. The mission: strip down, reset, and set the stage for massive growth in 2026.

And a huge shoutout to the brother @ZenithHealth for all the support so far — and for standing with me through this next phase. Grateful to have the right people in my corner.

 

[s.gentz]

Hey EVO here — my final log for 2025: the summer cut.

A little over a year ago, I was in a bad place — overweight, unmotivated, and in need of change. I didn’t have it all figured out. I tried different approaches, switched direction more than once, and made plenty of mistakes. But through it all, I stayed consistent. I showed up, even on the days I didn’t want to. And step by step, I became a little better than I was the week before.

This next phase feels like a reset. Sixteen weeks of structure and commitment. Stripping things back to the core, leaning down as much as possible while holding onto the muscle I’ve worked hard for.

I don’t know exactly what the outcome will look like, but I do know this: the journey will be worth it. And I hope to have a transformation by the end that shows just how far consistency can take you.

The Blueprint
Stats (start of cut):
• Age: 36
• Height: 177 cm
• Weight: 86.4 kg (fasted this morning)
• Body fat: unsure

This is where I stand at the beginning of this phase. The next 16 weeks are all about stripping things down and resetting the foundation for a big 2026.

Training Split
• Chest / Triceps
• Back / Biceps
• Quad focus / Calves
• Rest / Core
• Shoulders / Arms
• Hamstring focus / Calves
• Rest / Core

This split will run for at least 8 weeks. From there, I’ll reassess and potentially shift into a push/pull/legs, rest, upper, legs, rest rotation. Every session will be tempo-based with strict execution — not chasing strength, but preserving muscle.

Cardio & Steps
Daily steps locked in at 20k minimum. That might sound like a lot, but I average 15k without effort, so 20k is the new baseline. Cardio will come later — no rush at this stage.

Nutrition & Macros
• High day: 350P / 250C / 60F (2940 kcal)
• Medium day: 250P / 250C / 60F (2540 kcal)
• Rest day: 250P / 200C / 60F (2340 kcal)

Carb cycling will be the weapon early on. As the cut progresses, I’ll shift toward a tighter daily deficit, but calories will never drop below 2000. If I need to dig deeper, I’ll do it by adding cardio, not starving myself.

Supplement Stack
Krill oil,
B complex,
Curcumin, Zinc,
NAC,
Tudca,
Glutamine,
Creatine HCL,
Citrus Bergamot,
CoQ10,
Niacin,
Magnesium,
Valerian root,
Vitamin C,
Vitamin K.

Cycle (16 weeks)
• 500mg Test E weekly
• 400mg EQ weekly
• 25mg Proviron daily
• 2.5mg Reta (adjust as needed as calories come down)
• 5mg Cialis daily
• BPC-157 / TB-5000 (will remove when no longer needed)
•
Weeks 10–16 additions:
• 200mg Tren Ace (ED injections)
• 300mg Mast Prop (if available)
• 60mcg Clen (possible, not guaranteed)

On hand: Aromasin (if needed), Nolva (if gyno appears).
Possible additions: Ipamorelin + CJC-1295.

This is the blueprint. 16 weeks of structure, consistency, and discipline. The mission: strip down, reset, and set the stage for massive growth in 2026.

And a huge shoutout to the brother @ZenithHealth for all the support so far — and for standing with me through this next phase. Grateful to have the right people in my corner.

Following.
Only thing I would suggest if you’ve never used retatrutide is start around 1mg and run that for 4-5 weeks to see how you do. Starting at 2.5mg can give you digestive issues.
I just finished running it for about 30weeks and the first 12 was at 1mg. Never needed more. Highest I went was 3mg.

 

[Allupfromhere]

Following.
Only thing I would suggest if you’ve never used retatrutide is start around 1mg and run that for 4-5 weeks to see how you do. Starting at 2.5mg can give you digestive issues.
I just finished running it for about 30weeks and the first 12 was at 1mg. Never needed more. Highest I went was 3mg.

Thank you brother and appreciate your input and advice i have currently been on reta now for a few months at a lower dose and have built up to the 2.5mg. Its an incredible pep and the future of fat loss supplements for sure. Thank you again brother appreciate ya

 

[Pigsy]

Looking forward to your new log brother

 

[Allupfromhere]

Looking forward to your new log brother

A massive appreciate for your brother pigs, your always leading the front for us aussie boy and we're all lucky to have ya, much live bro

 

[Pigsy]

A massive appreciate for your brother pigs, your always leading the front for us aussie boy and we're all lucky to have ya, much live bro

Thanks for the kind words brother, just working hard to always improving the Aussie scene.

 

[Allupfromhere]

Thanks for the kind words brother, just working hard to always improving the Aussie scene.

Doing a fine job of it too brother thats for sure!

 

[Allupfromhere]

Just a few meals pics to get things rolling.

 

[Allupfromhere]

@LevButlerov ive kicked this log into gear too thanks bro

 

[LevButlerov]

Hey EVO here — my final log for 2025: the summer cut.

A little over a year ago, I was in a bad place — overweight, unmotivated, and in need of change. I didn’t have it all figured out. I tried different approaches, switched direction more than once, and made plenty of mistakes. But through it all, I stayed consistent. I showed up, even on the days I didn’t want to. And step by step, I became a little better than I was the week before.

This next phase feels like a reset. Sixteen weeks of structure and commitment. Stripping things back to the core, leaning down as much as possible while holding onto the muscle I’ve worked hard for.

I don’t know exactly what the outcome will look like, but I do know this: the journey will be worth it. And I hope to have a transformation by the end that shows just how far consistency can take you.

The Blueprint
Stats (start of cut):
• Age: 36
• Height: 177 cm
• Weight: 86.4 kg (fasted this morning)
• Body fat: unsure

This is where I stand at the beginning of this phase. The next 16 weeks are all about stripping things down and resetting the foundation for a big 2026.

Training Split
• Chest / Triceps
• Back / Biceps
• Quad focus / Calves
• Rest / Core
• Shoulders / Arms
• Hamstring focus / Calves
• Rest / Core

This split will run for at least 8 weeks. From there, I’ll reassess and potentially shift into a push/pull/legs, rest, upper, legs, rest rotation. Every session will be tempo-based with strict execution — not chasing strength, but preserving muscle.

Cardio & Steps
Daily steps locked in at 20k minimum. That might sound like a lot, but I average 15k without effort, so 20k is the new baseline. Cardio will come later — no rush at this stage.

Nutrition & Macros
• High day: 350P / 250C / 60F (2940 kcal)
• Medium day: 250P / 250C / 60F (2540 kcal)
• Rest day: 250P / 200C / 60F (2340 kcal)

Carb cycling will be the weapon early on. As the cut progresses, I’ll shift toward a tighter daily deficit, but calories will never drop below 2000. If I need to dig deeper, I’ll do it by adding cardio, not starving myself.

Supplement Stack
Krill oil,
B complex,
Curcumin, Zinc,
NAC,
Tudca,
Glutamine,
Creatine HCL,
Citrus Bergamot,
CoQ10,
Niacin,
Magnesium,
Valerian root,
Vitamin C,
Vitamin K.

Cycle (16 weeks)
• 500mg Test E weekly
• 400mg EQ weekly
• 25mg Proviron daily
• 2.5mg Reta (adjust as needed as calories come down)
• 5mg Cialis daily
• BPC-157 / TB-5000 (will remove when no longer needed)
•
Weeks 10–16 additions:
• 200mg Tren Ace (ED injections)
• 300mg Mast Prop (if available)
• 60mcg Clen (possible, not guaranteed)

On hand: Aromasin (if needed), Nolva (if gyno appears).
Possible additions: Ipamorelin + CJC-1295.

This is the blueprint. 16 weeks of structure, consistency, and discipline. The mission: strip down, reset, and set the stage for massive growth in 2026.

And a huge shoutout to the brother @ZenithHealth for all the support so far — and for standing with me through this next phase. Grateful to have the right people in my corner.

Love this new log and thank you for sharing with the EVO family @Allupfromhere I can see your new level is going to shred you up, I'll see you in shred city!!!

Just a few meals pics to get things rolling.

 

[Allupfromhere]

Love this new log and thank you for sharing with the EVO family @Allupfromhere I can see your new level is going to shred you up, I'll see you in shred city!!!

 

[LevButlerov]

FIRE It HOT

 

[JimmyO187]

Hey EVO here — my final log for 2025: the summer cut.

A little over a year ago, I was in a bad place — overweight, unmotivated, and in need of change. I didn’t have it all figured out. I tried different approaches, switched direction more than once, and made plenty of mistakes. But through it all, I stayed consistent. I showed up, even on the days I didn’t want to. And step by step, I became a little better than I was the week before.

This next phase feels like a reset. Sixteen weeks of structure and commitment. Stripping things back to the core, leaning down as much as possible while holding onto the muscle I’ve worked hard for.

I don’t know exactly what the outcome will look like, but I do know this: the journey will be worth it. And I hope to have a transformation by the end that shows just how far consistency can take you.

The Blueprint
Stats (start of cut):
• Age: 36
• Height: 177 cm
• Weight: 86.4 kg (fasted this morning)
• Body fat: unsure

This is where I stand at the beginning of this phase. The next 16 weeks are all about stripping things down and resetting the foundation for a big 2026.

Training Split
• Chest / Triceps
• Back / Biceps
• Quad focus / Calves
• Rest / Core
• Shoulders / Arms
• Hamstring focus / Calves
• Rest / Core

This split will run for at least 8 weeks. From there, I’ll reassess and potentially shift into a push/pull/legs, rest, upper, legs, rest rotation. Every session will be tempo-based with strict execution — not chasing strength, but preserving muscle.

Cardio & Steps
Daily steps locked in at 20k minimum. That might sound like a lot, but I average 15k without effort, so 20k is the new baseline. Cardio will come later — no rush at this stage.

Nutrition & Macros
• High day: 350P / 250C / 60F (2940 kcal)
• Medium day: 250P / 250C / 60F (2540 kcal)
• Rest day: 250P / 200C / 60F (2340 kcal)

Carb cycling will be the weapon early on. As the cut progresses, I’ll shift toward a tighter daily deficit, but calories will never drop below 2000. If I need to dig deeper, I’ll do it by adding cardio, not starving myself.

Supplement Stack
Krill oil,
B complex,
Curcumin, Zinc,
NAC,
Tudca,
Glutamine,
Creatine HCL,
Citrus Bergamot,
CoQ10,
Niacin,
Magnesium,
Valerian root,
Vitamin C,
Vitamin K.

Cycle (16 weeks)
• 500mg Test E weekly
• 400mg EQ weekly
• 25mg Proviron daily
• 2.5mg Reta (adjust as needed as calories come down)
• 5mg Cialis daily
• BPC-157 / TB-5000 (will remove when no longer needed)
•
Weeks 10–16 additions:
• 200mg Tren Ace (ED injections)
• 300mg Mast Prop (if available)
• 60mcg Clen (possible, not guaranteed)

On hand: Aromasin (if needed), Nolva (if gyno appears).
Possible additions: Ipamorelin + CJC-1295.

This is the blueprint. 16 weeks of structure, consistency, and discipline. The mission: strip down, reset, and set the stage for massive growth in 2026.

And a huge shoutout to the brother @ZenithHealth for all the support so far — and for standing with me through this next phase. Grateful to have the right people in my corner.

Keen as for this brother…have you used eq before or first time??
What about tren??

I like the additions that you might potentially throw in

 

[Allupfromhere]

Keen as for this brother…have you used eq before or first time??
What about tren??

I like the additions that you might potentially throw in

Thank you big man! Havent used eq before but i aromatise like fuck so im hoping its the compound i have been looking for with influence on e2 control and lean gains.
Have just come off tren and 200mg is my sweet spot any more and its too many sides, but i made better progress from less as i was sleeping better. Gonna use ace this time rpund though quick in, quick out lol.

Suprised you didnt recognise the training spilt lol. Its like a better bang for buck from what i was just doing, and got your log to thank

 

[JimmyO187]

Thank you big man! Havent used eq before but i aromatise like fuck so im hoping its the compound i have been looking for with influence on e2 control and lean gains.
Have just come off tren and 200mg is my sweet spot any more and its too many sides, but i made better progress from less as i was sleeping better. Gonna use ace this time rpund though quick in, quick out lol.

Suprised you didnt recognise the training spilt lol. Its like a better bang for buck from what i was just doing, and got your log to thank

Hahaha I actually love that brother, I’m gonna be stealing some of your meal prep recipes when I see what you’re cooking

I aromatise on the higher end as well, I’m working off my eq being at 53% of my test…it’s going to be some trial and error but from all the blood work I’ve seen from people it obliterates e2

No prolactin issues on tren?? I’m keen to give it another go one, been a very very long time haha back then we weren’t as clued on as we are now

 

[bullybreed]

Hey EVO here — my final log for 2025: the summer cut.

A little over a year ago, I was in a bad place — overweight, unmotivated, and in need of change. I didn’t have it all figured out. I tried different approaches, switched direction more than once, and made plenty of mistakes. But through it all, I stayed consistent. I showed up, even on the days I didn’t want to. And step by step, I became a little better than I was the week before.

This next phase feels like a reset. Sixteen weeks of structure and commitment. Stripping things back to the core, leaning down as much as possible while holding onto the muscle I’ve worked hard for.

I don’t know exactly what the outcome will look like, but I do know this: the journey will be worth it. And I hope to have a transformation by the end that shows just how far consistency can take you.

The Blueprint
Stats (start of cut):
• Age: 36
• Height: 177 cm
• Weight: 86.4 kg (fasted this morning)
• Body fat: unsure

This is where I stand at the beginning of this phase. The next 16 weeks are all about stripping things down and resetting the foundation for a big 2026.

Training Split
• Chest / Triceps
• Back / Biceps
• Quad focus / Calves
• Rest / Core
• Shoulders / Arms
• Hamstring focus / Calves
• Rest / Core

This split will run for at least 8 weeks. From there, I’ll reassess and potentially shift into a push/pull/legs, rest, upper, legs, rest rotation. Every session will be tempo-based with strict execution — not chasing strength, but preserving muscle.

Cardio & Steps
Daily steps locked in at 20k minimum. That might sound like a lot, but I average 15k without effort, so 20k is the new baseline. Cardio will come later — no rush at this stage.

Nutrition & Macros
• High day: 350P / 250C / 60F (2940 kcal)
• Medium day: 250P / 250C / 60F (2540 kcal)
• Rest day: 250P / 200C / 60F (2340 kcal)

Carb cycling will be the weapon early on. As the cut progresses, I’ll shift toward a tighter daily deficit, but calories will never drop below 2000. If I need to dig deeper, I’ll do it by adding cardio, not starving myself.

Supplement Stack
Krill oil,
B complex,
Curcumin, Zinc,
NAC,
Tudca,
Glutamine,
Creatine HCL,
Citrus Bergamot,
CoQ10,
Niacin,
Magnesium,
Valerian root,
Vitamin C,
Vitamin K.

Cycle (16 weeks)
• 500mg Test E weekly
• 400mg EQ weekly
• 25mg Proviron daily
• 2.5mg Reta (adjust as needed as calories come down)
• 5mg Cialis daily
• BPC-157 / TB-5000 (will remove when no longer needed)
•
Weeks 10–16 additions:
• 200mg Tren Ace (ED injections)
• 300mg Mast Prop (if available)
• 60mcg Clen (possible, not guaranteed)

On hand: Aromasin (if needed), Nolva (if gyno appears).
Possible additions: Ipamorelin + CJC-1295.

This is the blueprint. 16 weeks of structure, consistency, and discipline. The mission: strip down, reset, and set the stage for massive growth in 2026.

And a huge shoutout to the brother @ZenithHealth for all the support so far — and for standing with me through this next phase. Grateful to have the right people in my corner.

Looking forward to seeing the different exercises on the 2 different leg days, like the sound of a different quad and hammy day.

 

[Allupfromhere]

Hahaha I actually love that brother, I’m gonna be stealing some of your meal prep recipes when I see what you’re cooking

Dont hold your breath brother the meals i eat are plain as the fields in the serengeti lol

I aromatise on the higher end as well, I’m working off my eq being at 53% of my test…it’s going to be some trial and error but from all the blood work I’ve seen from people it obliterates e2

Yeah im running bloods again this weekend to see, already been on the eq for a few weeks lol, and i have heard the e2 effects happen faster the saturation. If e2 dropping too hard be a welcomed excuse to bump test back up to 750 lol.

No prolactin issues on tren?? I’m keen to give it another go one, been a very very long time haha back then we weren’t as clued on as we are now

Nah prolactin was fine but the increase in progesterone is what caused me some gyno flare up. Would like to avoid having to use tamoxifen if possible due to the effects on igf1.

 

[Allupfromhere]

Looking forward to seeing the different exercises on the 2 different leg days, like the sound of a different quad and hammy day.

Ill have all the workouts up throughout this week for ya legend! Thanks heaps for following along again

 

[JimmyO187]

Dont hold your breath brother the meals i eat are plain as the fields in the serengeti lol

Yeah im running bloods again this weekend to see, already been on the eq for a few weeks lol, and i have heard the e2 effects happen faster the saturation. If e2 dropping too hard be a welcomed excuse to bump test back up to 750 lol.

Nah prolactin was fine but the increase in progesterone is what caused me some gyno flare up. Would like to avoid having to use tamoxifen if possible due to the effects on igf1.

I’m trying to get a little more exciting in the food department


Hahaha 750 sounds good, that’s where I’m heading, I was going to start lower across the board but some people had some great points and now we just rip

 

[Allupfromhere]

I’m trying to get a little more exciting in the food department


Hahaha 750 sounds good, that’s where I’m heading, I was going to start lower across the board but some people had some great points and now we just rip

Yeah i hear ya and hoping the bloodwork supports the increase in test lol. Eq dose i can understand not titrating as the length of the ester isnt in favour of this appoach, gotta rip it from the start

 

[Yuri]

Here for this my bro, and excellent time of the year to jump into the cut

Base and starting point is already killer, but excited to see the details come out in the shoulders!

 

[Allupfromhere]

Here for this my bro, and excellent time of the year to jump into the cut

Base and starting point is already killer, but excited to see the details come out in the shoulders!

Fuck yes thank you brother not sure how they will look at the end but can promise you ill be putting in the work

 

[Mobster]

I like that phrase 'Sixteen weeks of structure and commitment'. Go get it!

 

[BigCheese2000]

Keen to follow along and see your progress bro

 

[Allupfromhere]

I like that phrase 'Sixteen weeks of structure and commitment'. Go get it!

Thank you brother, i dont feel i have been this excited thus far to lock it down and see what i can achieve.

 

[Allupfromhere]

Keen to follow along and see your progress bro

Your a weapon brother and appreciate you and all your support

 

[stevesmi]

Hey EVO here — my final log for 2025: the summer cut.

A little over a year ago, I was in a bad place — overweight, unmotivated, and in need of change. I didn’t have it all figured out. I tried different approaches, switched direction more than once, and made plenty of mistakes. But through it all, I stayed consistent. I showed up, even on the days I didn’t want to. And step by step, I became a little better than I was the week before.

This next phase feels like a reset. Sixteen weeks of structure and commitment. Stripping things back to the core, leaning down as much as possible while holding onto the muscle I’ve worked hard for.

I don’t know exactly what the outcome will look like, but I do know this: the journey will be worth it. And I hope to have a transformation by the end that shows just how far consistency can take you.

The Blueprint
Stats (start of cut):
• Age: 36
• Height: 177 cm
• Weight: 86.4 kg (fasted this morning)
• Body fat: unsure

This is where I stand at the beginning of this phase. The next 16 weeks are all about stripping things down and resetting the foundation for a big 2026.

Training Split
• Chest / Triceps
• Back / Biceps
• Quad focus / Calves
• Rest / Core
• Shoulders / Arms
• Hamstring focus / Calves
• Rest / Core

This split will run for at least 8 weeks. From there, I’ll reassess and potentially shift into a push/pull/legs, rest, upper, legs, rest rotation. Every session will be tempo-based with strict execution — not chasing strength, but preserving muscle.

Cardio & Steps
Daily steps locked in at 20k minimum. That might sound like a lot, but I average 15k without effort, so 20k is the new baseline. Cardio will come later — no rush at this stage.

Nutrition & Macros
• High day: 350P / 250C / 60F (2940 kcal)
• Medium day: 250P / 250C / 60F (2540 kcal)
• Rest day: 250P / 200C / 60F (2340 kcal)

Carb cycling will be the weapon early on. As the cut progresses, I’ll shift toward a tighter daily deficit, but calories will never drop below 2000. If I need to dig deeper, I’ll do it by adding cardio, not starving myself.

Supplement Stack
Krill oil,
B complex,
Curcumin, Zinc,
NAC,
Tudca,
Glutamine,
Creatine HCL,
Citrus Bergamot,
CoQ10,
Niacin,
Magnesium,
Valerian root,
Vitamin C,
Vitamin K.

Cycle (16 weeks)
• 500mg Test E weekly
• 400mg EQ weekly
• 25mg Proviron daily
• 2.5mg Reta (adjust as needed as calories come down)
• 5mg Cialis daily
• BPC-157 / TB-5000 (will remove when no longer needed)
•
Weeks 10–16 additions:
• 200mg Tren Ace (ED injections)
• 300mg Mast Prop (if available)
• 60mcg Clen (possible, not guaranteed)

On hand: Aromasin (if needed), Nolva (if gyno appears).
Possible additions: Ipamorelin + CJC-1295.

This is the blueprint. 16 weeks of structure, consistency, and discipline. The mission: strip down, reset, and set the stage for massive growth in 2026.

And a huge shoutout to the brother @ZenithHealth for all the support so far — and for standing with me through this next phase. Grateful to have the right people in my corner.

@Allupfromhere the test, EQ and proviron are all good options. curious how you make out with the reta as well. looks like a fun one

 

[Allupfromhere]

@Allupfromhere the test, EQ and proviron are all good options. curious how you make out with the reta as well. looks like a fun one

Cheers @stevesmi, have been running the reta for a while now and honestly love it

 

[ZenithHealth]

Hey EVO here — my final log for 2025: the summer cut.

A little over a year ago, I was in a bad place — overweight, unmotivated, and in need of change. I didn’t have it all figured out. I tried different approaches, switched direction more than once, and made plenty of mistakes. But through it all, I stayed consistent. I showed up, even on the days I didn’t want to. And step by step, I became a little better than I was the week before.

This next phase feels like a reset. Sixteen weeks of structure and commitment. Stripping things back to the core, leaning down as much as possible while holding onto the muscle I’ve worked hard for.

I don’t know exactly what the outcome will look like, but I do know this: the journey will be worth it. And I hope to have a transformation by the end that shows just how far consistency can take you.

The Blueprint
Stats (start of cut):
• Age: 36
• Height: 177 cm
• Weight: 86.4 kg (fasted this morning)
• Body fat: unsure

This is where I stand at the beginning of this phase. The next 16 weeks are all about stripping things down and resetting the foundation for a big 2026.

Training Split
• Chest / Triceps
• Back / Biceps
• Quad focus / Calves
• Rest / Core
• Shoulders / Arms
• Hamstring focus / Calves
• Rest / Core

This split will run for at least 8 weeks. From there, I’ll reassess and potentially shift into a push/pull/legs, rest, upper, legs, rest rotation. Every session will be tempo-based with strict execution — not chasing strength, but preserving muscle.

Cardio & Steps
Daily steps locked in at 20k minimum. That might sound like a lot, but I average 15k without effort, so 20k is the new baseline. Cardio will come later — no rush at this stage.

Nutrition & Macros
• High day: 350P / 250C / 60F (2940 kcal)
• Medium day: 250P / 250C / 60F (2540 kcal)
• Rest day: 250P / 200C / 60F (2340 kcal)

Carb cycling will be the weapon early on. As the cut progresses, I’ll shift toward a tighter daily deficit, but calories will never drop below 2000. If I need to dig deeper, I’ll do it by adding cardio, not starving myself.

Supplement Stack
Krill oil,
B complex,
Curcumin, Zinc,
NAC,
Tudca,
Glutamine,
Creatine HCL,
Citrus Bergamot,
CoQ10,
Niacin,
Magnesium,
Valerian root,
Vitamin C,
Vitamin K.

Cycle (16 weeks)
• 500mg Test E weekly
• 400mg EQ weekly
• 25mg Proviron daily
• 2.5mg Reta (adjust as needed as calories come down)
• 5mg Cialis daily
• BPC-157 / TB-5000 (will remove when no longer needed)
•
Weeks 10–16 additions:
• 200mg Tren Ace (ED injections)
• 300mg Mast Prop (if available)
• 60mcg Clen (possible, not guaranteed)

On hand: Aromasin (if needed), Nolva (if gyno appears).
Possible additions: Ipamorelin + CJC-1295.

This is the blueprint. 16 weeks of structure, consistency, and discipline. The mission: strip down, reset, and set the stage for massive growth in 2026.

And a huge shoutout to the brother @ZenithHealth for all the support so far — and for standing with me through this next phase. Grateful to have the right people in my corner.

Proud of how far you’ve come, brother. This plan is dialed in, structure, intention, and zero fluff. You’ve laid the groundwork, and now it’s time to refine and elevate. Let’s finish strong and set the tone for an even bigger 2026. I’m with you all the way. Let’s get it.

 

[Allupfromhere]

Proud of how far you’ve come, brother. This plan is dialed in, structure, intention, and zero fluff. You’ve laid the groundwork, and now it’s time to refine and elevate. Let’s finish strong and set the tone for an even bigger 2026. I’m with you all the way. Let’s get it.

Its on brother lets make it happen

 

[BodyMonster34]

Hey EVO here — my final log for 2025: the summer cut.

A little over a year ago, I was in a bad place — overweight, unmotivated, and in need of change. I didn’t have it all figured out. I tried different approaches, switched direction more than once, and made plenty of mistakes. But through it all, I stayed consistent. I showed up, even on the days I didn’t want to. And step by step, I became a little better than I was the week before.

This next phase feels like a reset. Sixteen weeks of structure and commitment. Stripping things back to the core, leaning down as much as possible while holding onto the muscle I’ve worked hard for.

I don’t know exactly what the outcome will look like, but I do know this: the journey will be worth it. And I hope to have a transformation by the end that shows just how far consistency can take you.

The Blueprint
Stats (start of cut):
• Age: 36
• Height: 177 cm
• Weight: 86.4 kg (fasted this morning)
• Body fat: unsure

This is where I stand at the beginning of this phase. The next 16 weeks are all about stripping things down and resetting the foundation for a big 2026.

Training Split
• Chest / Triceps
• Back / Biceps
• Quad focus / Calves
• Rest / Core
• Shoulders / Arms
• Hamstring focus / Calves
• Rest / Core

This split will run for at least 8 weeks. From there, I’ll reassess and potentially shift into a push/pull/legs, rest, upper, legs, rest rotation. Every session will be tempo-based with strict execution — not chasing strength, but preserving muscle.

Cardio & Steps
Daily steps locked in at 20k minimum. That might sound like a lot, but I average 15k without effort, so 20k is the new baseline. Cardio will come later — no rush at this stage.

Nutrition & Macros
• High day: 350P / 250C / 60F (2940 kcal)
• Medium day: 250P / 250C / 60F (2540 kcal)
• Rest day: 250P / 200C / 60F (2340 kcal)

Carb cycling will be the weapon early on. As the cut progresses, I’ll shift toward a tighter daily deficit, but calories will never drop below 2000. If I need to dig deeper, I’ll do it by adding cardio, not starving myself.

Supplement Stack
Krill oil,
B complex,
Curcumin, Zinc,
NAC,
Tudca,
Glutamine,
Creatine HCL,
Citrus Bergamot,
CoQ10,
Niacin,
Magnesium,
Valerian root,
Vitamin C,
Vitamin K.

Cycle (16 weeks)
• 500mg Test E weekly
• 400mg EQ weekly
• 25mg Proviron daily
• 2.5mg Reta (adjust as needed as calories come down)
• 5mg Cialis daily
• BPC-157 / TB-5000 (will remove when no longer needed)
•
Weeks 10–16 additions:
• 200mg Tren Ace (ED injections)
• 300mg Mast Prop (if available)
• 60mcg Clen (possible, not guaranteed)

On hand: Aromasin (if needed), Nolva (if gyno appears).
Possible additions: Ipamorelin + CJC-1295.

This is the blueprint. 16 weeks of structure, consistency, and discipline. The mission: strip down, reset, and set the stage for massive growth in 2026.

And a huge shoutout to the brother @ZenithHealth for all the support so far — and for standing with me through this next phase. Grateful to have the right people in my corner.

bro you looking good! pumping some big weights. i would have started tren to start @Allupfromhere

 

[Allupfromhere]

bro you looking good! pumping some big weights. i would have started tren to start @Allupfromhere

Ive just come off it bro haha

 

[vanlife_gymbum]

Thank you brother and appreciate your input and advice i have currently been on reta now for a few months at a lower dose and have built up to the 2.5mg. Its an incredible pep and the future of fat loss supplements for sure. Thank you again brother appreciate ya

Awesome man welcome and thanks for sharing, looking forward to following and I'll read your history tomorrow, I'm about to start reta for the first time.

 

[Allupfromhere]

Thank you brother you will love reta no doubt

 

[vanlife_gymbum]

Looking forward to seeing the different exercises on the 2 different leg days, like the sound of a different quad and hammy day.

A couple of times I tried going to the gym twice on leg days, quads in the morning and hams in the evening and think it's worth a try.

 

[2Thick]

Hey EVO here — my final log for 2025: the summer cut.

A little over a year ago, I was in a bad place — overweight, unmotivated, and in need of change. I didn’t have it all figured out. I tried different approaches, switched direction more than once, and made plenty of mistakes. But through it all, I stayed consistent. I showed up, even on the days I didn’t want to. And step by step, I became a little better than I was the week before.

This next phase feels like a reset. Sixteen weeks of structure and commitment. Stripping things back to the core, leaning down as much as possible while holding onto the muscle I’ve worked hard for.

I don’t know exactly what the outcome will look like, but I do know this: the journey will be worth it. And I hope to have a transformation by the end that shows just how far consistency can take you.

The Blueprint
Stats (start of cut):
• Age: 36
• Height: 177 cm
• Weight: 86.4 kg (fasted this morning)
• Body fat: unsure

This is where I stand at the beginning of this phase. The next 16 weeks are all about stripping things down and resetting the foundation for a big 2026.

Training Split
• Chest / Triceps
• Back / Biceps
• Quad focus / Calves
• Rest / Core
• Shoulders / Arms
• Hamstring focus / Calves
• Rest / Core

This split will run for at least 8 weeks. From there, I’ll reassess and potentially shift into a push/pull/legs, rest, upper, legs, rest rotation. Every session will be tempo-based with strict execution — not chasing strength, but preserving muscle.

Cardio & Steps
Daily steps locked in at 20k minimum. That might sound like a lot, but I average 15k without effort, so 20k is the new baseline. Cardio will come later — no rush at this stage.

Nutrition & Macros
• High day: 350P / 250C / 60F (2940 kcal)
• Medium day: 250P / 250C / 60F (2540 kcal)
• Rest day: 250P / 200C / 60F (2340 kcal)

Carb cycling will be the weapon early on. As the cut progresses, I’ll shift toward a tighter daily deficit, but calories will never drop below 2000. If I need to dig deeper, I’ll do it by adding cardio, not starving myself.

Supplement Stack
Krill oil,
B complex,
Curcumin, Zinc,
NAC,
Tudca,
Glutamine,
Creatine HCL,
Citrus Bergamot,
CoQ10,
Niacin,
Magnesium,
Valerian root,
Vitamin C,
Vitamin K.

Cycle (16 weeks)
• 500mg Test E weekly
• 400mg EQ weekly
• 25mg Proviron daily
• 2.5mg Reta (adjust as needed as calories come down)
• 5mg Cialis daily
• BPC-157 / TB-5000 (will remove when no longer needed)
•
Weeks 10–16 additions:
• 200mg Tren Ace (ED injections)
• 300mg Mast Prop (if available)
• 60mcg Clen (possible, not guaranteed)

On hand: Aromasin (if needed), Nolva (if gyno appears).
Possible additions: Ipamorelin + CJC-1295.

This is the blueprint. 16 weeks of structure, consistency, and discipline. The mission: strip down, reset, and set the stage for massive growth in 2026.

And a huge shoutout to the brother @ZenithHealth for all the support so far — and for standing with me through this next phase. Grateful to have the right people in my corner.

sometimes these long cycles can be very tricky. you are really gonna push it though. the last 6 weeks will be crucial. @Allupfromhere

 

[ceo]

Hey EVO here — my final log for 2025: the summer cut.

A little over a year ago, I was in a bad place — overweight, unmotivated, and in need of change. I didn’t have it all figured out. I tried different approaches, switched direction more than once, and made plenty of mistakes. But through it all, I stayed consistent. I showed up, even on the days I didn’t want to. And step by step, I became a little better than I was the week before.

This next phase feels like a reset. Sixteen weeks of structure and commitment. Stripping things back to the core, leaning down as much as possible while holding onto the muscle I’ve worked hard for.

I don’t know exactly what the outcome will look like, but I do know this: the journey will be worth it. And I hope to have a transformation by the end that shows just how far consistency can take you.

The Blueprint
Stats (start of cut):
• Age: 36
• Height: 177 cm
• Weight: 86.4 kg (fasted this morning)
• Body fat: unsure

This is where I stand at the beginning of this phase. The next 16 weeks are all about stripping things down and resetting the foundation for a big 2026.

Training Split
• Chest / Triceps
• Back / Biceps
• Quad focus / Calves
• Rest / Core
• Shoulders / Arms
• Hamstring focus / Calves
• Rest / Core

This split will run for at least 8 weeks. From there, I’ll reassess and potentially shift into a push/pull/legs, rest, upper, legs, rest rotation. Every session will be tempo-based with strict execution — not chasing strength, but preserving muscle.

Cardio & Steps
Daily steps locked in at 20k minimum. That might sound like a lot, but I average 15k without effort, so 20k is the new baseline. Cardio will come later — no rush at this stage.

Nutrition & Macros
• High day: 350P / 250C / 60F (2940 kcal)
• Medium day: 250P / 250C / 60F (2540 kcal)
• Rest day: 250P / 200C / 60F (2340 kcal)

Carb cycling will be the weapon early on. As the cut progresses, I’ll shift toward a tighter daily deficit, but calories will never drop below 2000. If I need to dig deeper, I’ll do it by adding cardio, not starving myself.

Supplement Stack
Krill oil,
B complex,
Curcumin, Zinc,
NAC,
Tudca,
Glutamine,
Creatine HCL,
Citrus Bergamot,
CoQ10,
Niacin,
Magnesium,
Valerian root,
Vitamin C,
Vitamin K.

Cycle (16 weeks)
• 500mg Test E weekly
• 400mg EQ weekly
• 25mg Proviron daily
• 2.5mg Reta (adjust as needed as calories come down)
• 5mg Cialis daily
• BPC-157 / TB-5000 (will remove when no longer needed)
•
Weeks 10–16 additions:
• 200mg Tren Ace (ED injections)
• 300mg Mast Prop (if available)
• 60mcg Clen (possible, not guaranteed)

On hand: Aromasin (if needed), Nolva (if gyno appears).
Possible additions: Ipamorelin + CJC-1295.

This is the blueprint. 16 weeks of structure, consistency, and discipline. The mission: strip down, reset, and set the stage for massive growth in 2026.

And a huge shoutout to the brother @ZenithHealth for all the support so far — and for standing with me through this next phase. Grateful to have the right people in my corner.

bros hard to believe a year ago you were in a bad place. @Allupfromhere you have come a long way. it is amazing for sure

 

[stevesmi]

Cheers @stevesmi, have been running the reta for a while now and honestly love it

its a great one. i'm using it too

 

[Ulter]

Hey EVO here — my final log for 2025: the summer cut.

A little over a year ago, I was in a bad place — overweight, unmotivated, and in need of change. I didn’t have it all figured out. I tried different approaches, switched direction more than once, and made plenty of mistakes. But through it all, I stayed consistent. I showed up, even on the days I didn’t want to. And step by step, I became a little better than I was the week before.

This next phase feels like a reset. Sixteen weeks of structure and commitment. Stripping things back to the core, leaning down as much as possible while holding onto the muscle I’ve worked hard for.

I don’t know exactly what the outcome will look like, but I do know this: the journey will be worth it. And I hope to have a transformation by the end that shows just how far consistency can take you.

The Blueprint
Stats (start of cut):
• Age: 36
• Height: 177 cm
• Weight: 86.4 kg (fasted this morning)
• Body fat: unsure

This is where I stand at the beginning of this phase. The next 16 weeks are all about stripping things down and resetting the foundation for a big 2026.

Training Split
• Chest / Triceps
• Back / Biceps
• Quad focus / Calves
• Rest / Core
• Shoulders / Arms
• Hamstring focus / Calves
• Rest / Core

This split will run for at least 8 weeks. From there, I’ll reassess and potentially shift into a push/pull/legs, rest, upper, legs, rest rotation. Every session will be tempo-based with strict execution — not chasing strength, but preserving muscle.

Cardio & Steps
Daily steps locked in at 20k minimum. That might sound like a lot, but I average 15k without effort, so 20k is the new baseline. Cardio will come later — no rush at this stage.

Nutrition & Macros
• High day: 350P / 250C / 60F (2940 kcal)
• Medium day: 250P / 250C / 60F (2540 kcal)
• Rest day: 250P / 200C / 60F (2340 kcal)

Carb cycling will be the weapon early on. As the cut progresses, I’ll shift toward a tighter daily deficit, but calories will never drop below 2000. If I need to dig deeper, I’ll do it by adding cardio, not starving myself.

Supplement Stack
Krill oil,
B complex,
Curcumin, Zinc,
NAC,
Tudca,
Glutamine,
Creatine HCL,
Citrus Bergamot,
CoQ10,
Niacin,
Magnesium,
Valerian root,
Vitamin C,
Vitamin K.

Cycle (16 weeks)
• 500mg Test E weekly
• 400mg EQ weekly
• 25mg Proviron daily
• 2.5mg Reta (adjust as needed as calories come down)
• 5mg Cialis daily
• BPC-157 / TB-5000 (will remove when no longer needed)
•
Weeks 10–16 additions:
• 200mg Tren Ace (ED injections)
• 300mg Mast Prop (if available)
• 60mcg Clen (possible, not guaranteed)

On hand: Aromasin (if needed), Nolva (if gyno appears).
Possible additions: Ipamorelin + CJC-1295.

This is the blueprint. 16 weeks of structure, consistency, and discipline. The mission: strip down, reset, and set the stage for massive growth in 2026.

And a huge shoutout to the brother @ZenithHealth for all the support so far — and for standing with me through this next phase. Grateful to have the right people in my corner.

much respect on this one @Allupfromhere you have come a long way and fast. give you mad props for that

 

[ROIDDERS]

Hey EVO here — my final log for 2025: the summer cut.

A little over a year ago, I was in a bad place — overweight, unmotivated, and in need of change. I didn’t have it all figured out. I tried different approaches, switched direction more than once, and made plenty of mistakes. But through it all, I stayed consistent. I showed up, even on the days I didn’t want to. And step by step, I became a little better than I was the week before.

This next phase feels like a reset. Sixteen weeks of structure and commitment. Stripping things back to the core, leaning down as much as possible while holding onto the muscle I’ve worked hard for.

I don’t know exactly what the outcome will look like, but I do know this: the journey will be worth it. And I hope to have a transformation by the end that shows just how far consistency can take you.

The Blueprint
Stats (start of cut):
• Age: 36
• Height: 177 cm
• Weight: 86.4 kg (fasted this morning)
• Body fat: unsure

This is where I stand at the beginning of this phase. The next 16 weeks are all about stripping things down and resetting the foundation for a big 2026.

Training Split
• Chest / Triceps
• Back / Biceps
• Quad focus / Calves
• Rest / Core
• Shoulders / Arms
• Hamstring focus / Calves
• Rest / Core

This split will run for at least 8 weeks. From there, I’ll reassess and potentially shift into a push/pull/legs, rest, upper, legs, rest rotation. Every session will be tempo-based with strict execution — not chasing strength, but preserving muscle.

Cardio & Steps
Daily steps locked in at 20k minimum. That might sound like a lot, but I average 15k without effort, so 20k is the new baseline. Cardio will come later — no rush at this stage.

Nutrition & Macros
• High day: 350P / 250C / 60F (2940 kcal)
• Medium day: 250P / 250C / 60F (2540 kcal)
• Rest day: 250P / 200C / 60F (2340 kcal)

Carb cycling will be the weapon early on. As the cut progresses, I’ll shift toward a tighter daily deficit, but calories will never drop below 2000. If I need to dig deeper, I’ll do it by adding cardio, not starving myself.

Supplement Stack
Krill oil,
B complex,
Curcumin, Zinc,
NAC,
Tudca,
Glutamine,
Creatine HCL,
Citrus Bergamot,
CoQ10,
Niacin,
Magnesium,
Valerian root,
Vitamin C,
Vitamin K.

Cycle (16 weeks)
• 500mg Test E weekly
• 400mg EQ weekly
• 25mg Proviron daily
• 2.5mg Reta (adjust as needed as calories come down)
• 5mg Cialis daily
• BPC-157 / TB-5000 (will remove when no longer needed)
•
Weeks 10–16 additions:
• 200mg Tren Ace (ED injections)
• 300mg Mast Prop (if available)
• 60mcg Clen (possible, not guaranteed)

On hand: Aromasin (if needed), Nolva (if gyno appears).
Possible additions: Ipamorelin + CJC-1295.

This is the blueprint. 16 weeks of structure, consistency, and discipline. The mission: strip down, reset, and set the stage for massive growth in 2026.

And a huge shoutout to the brother @ZenithHealth for all the support so far — and for standing with me through this next phase. Grateful to have the right people in my corner.

I'm glad you got your life turned around. You're still a young guy, not even 40 yet. So it's great that you got things going right now, @Allupfromhere

 

[Allupfromhere]

A couple of times I tried going to the gym twice on leg days, quads in the morning and hams in the evening and think it's worth a try.

Would make a for a huge fatigue day seperating them into 2 full workouts on the same day rather then a combined session with less exercises for each. But i can see you got the bug bro i feel ya some days i just dont wanna leave the gym hahaha

 

[Allupfromhere]

sometimes these long cycles can be very tricky. you are really gonna push it though. the last 6 weeks will be crucial. @Allupfromhere

Thanks for following along again brother yeah the road might be a little bumpy but i feel a have a strong game plan. The last 6 weeks is where the real money is made

 

[Allupfromhere]

bros hard to believe a year ago you were in a bad place. @Allupfromhere you have come a long way. it is amazing for sure

Thank you for the kind words brother, your log had influenced my mindset heading into these next 16 weeks more then you know, thank you for that big man

 

[Allupfromhere]

much respect on this one @Allupfromhere you have come a long way and fast. give you mad props for that

Thanks bro! Appreciate the support, these next few months is where ill dig deeper then ever.

 

[Allupfromhere]

I'm glad you got your life turned around. You're still a young guy, not even 40 yet. So it's great that you got things going right now, @Allupfromhere

Best decision i have ever made brother that is for sure, and was lucky enough to find the evo fam along the way.

 

[Allupfromhere]

Day 1 (Monday: Chest / Triceps)

Health by @ZenithHealth

Training

Machine Pec Deck —
3×8–10 | Tempo 3-2-1-2
71kg ×11
71kg ×10
71kg ×8

Really enjoy the pause in the stretch — feels like the chest is opening up.


Incline Barbell Bench Press —
2×6–10, 1×12–15 | Tempo 3-1-1-1
80kg ×10
80kg ×10
60kg ×12

I like presses after pre-exhaustion from flys — get the same stimulus with less weight.


Hammer Strength Seated Press —
2×8–10, 1×12–15 (RP) | Tempo 3-2-1-2
100kg ×11
100kg ×9
50kg ×15 → 20s rest → 50kg ×19

Seated Cable Decline Fly —
2×8–10, 1×12–15 | Tempo 3-2-1-2

18.5kg ×10
18.5kg ×10
11.25kg ×14


Seated Plate-Loaded Dips —
3×12–15 | Tempo 3-2-1-2

80kg ×13
80kg ×12
80kg ×10

Superset — Skullcrusher / Close Grip Bench - 3×6–10 | Tempo 3-2-1-2

45kg ×10 / ×9
45kg ×9 / ×9
45kg ×9 / ×6

One of my favourite supersets — triceps lit up start to finish.

---

Lifestyle

Steps: 23,249 — a strong start to the week, easy enough with my work routine.

Nutrition: Slightly under target but close. Protein and fats were covered, so I’m not worried if carbs dip a little — especially while cutting.

Sleep: A bit average. Making an effort to improve sleep hygiene before bed. Considering trialing DSIP to see if it helps.

Fasted Blood Pressure: 126/68 this morning.

---

Notes

Day one done. Training moved well, chest and triceps had a great pump, and the step count is locked in. Nutrition and sleep can be tightened up, but overall, a solid start.

 

[vanlife_gymbum]

Would make a for a huge fatigue day seperating them into 2 full workouts on the same day rather then a combined session with less exercises for each. But i can see you got the bug bro i feel ya some days i just dont wanna leave the gym hahaha

I just said I tried it and it's worth a try, though I did take that from Lee Priest and Dorian Yates interviews who said they do it. It doesn't make much sense for where I'm at, I usually do it how you recommend but I'm trying to add a bit more volume in for legs.

I already go to the gym twice a day splitting off cardio from lifting. I just got back from a cardio bike class and I'm knackered.

I know what you mean though, I do feel like that too but that's definitely new, that was not the case before I started injecting testosterone. But next time you feel that way try going hard on the bike.. I definitely wasn't going back for seconds

 

[vanlife_gymbum]

Lifestyle

Steps: 23,249 — a strong start to the week, easy enough with my work routine.

Nice man! Good being in the 20k club aye? It's all on autopilot for me, been walking 20k+ a day for decades.

Sleep: A bit average. Making an effort to improve sleep hygiene before bed. Considering trialing DSIP to see if it helps.

What's that man? I know a lot about sleeping pills and supplements if you want some advice on them (don't recommend them in general) and have had to put a lot of effort into sleeping well.

Fasted Blood Pressure: 126/68 this morning.

---

Notes

Day one done. Training moved well, chest and triceps had a great pump, and the step count is locked in. Nutrition and sleep can be tightened up, but overall, a solid start.

 

[Allupfromhere]

I just said I tried it and it's worth a try, though I did take that from Lee Priest and Dorian Yates interviews who said they do it. It doesn't make much sense for where I'm at, I usually do it how you recommend but I'm trying to add a bit more volume in for legs.

I apologise is my first response came across wrong brother wasnt my intention at all, was just general conversation. Yes for sure those two fellas were workload machines haha with the genetics to boot. I seen lee priest's arm workout and it was mega huge, probably why he had arguably the best arms in the business.

I already go to the gym twice a day splitting off cardio from lifting. I just got back from a cardio bike class and I'm knackered.

I know what you mean though, I do feel like that too but that's definitely new, that was not the case before I started injecting testosterone. But next time you feel that way try going hard on the bike.. I definitely wasn't going back for seconds

Test changes everything in men bro, pur motivation, general well-being, controlled positive aggression in the gym and assertiveness. Full game changer!

Haha im hearing ya about the bike bro some days i get of the stairmaster and wish the machine was never invented

 

[Allupfromhere]

What's that man? I know a lot about sleeping pills and supplements if you want some advice on them (don't recommend them in general) and have had to put a lot of effort into sleeping well.

Delta sleep inducing peptide brother, one of the other boys has been trialing it lately with good results @Freki

 

[BodyMonster34]

Ive just come off it bro haha

bro tren should be year round if you a real texan

 

[Freki]

Delta sleep inducing peptide brother, one of the other boys has been trialing it lately with good results @Freki

Yeah boi 8 hrs sleep 3 nights in a row. @vanlife_gymbum
Everything i had last night before bed
DSIP 300mcg
HGH 3iu
Panadol x 2
Baclofen 10mg
BPC 500mcg

Without taking anything i still fall asleep fine its just pretty short 4-5 hrs

 

[vanlife_gymbum]

bro tren should be year round if you a real texan

Texas is for metrosexual Joe Rogan fans now sorry brother.

Tren is also cancelled.

All the lizards are sliding away to other states.

You either have to follow the lizards out of state or switch to testosterone and try and take your state back bro.

 

[Freki]

I don’t know exactly what the outcome will look like, but I do know this: the journey will be worth it. And I hope to have a transformation by the end that shows just how far consistency can take you.

Love it bro

Training Split
• Chest / Triceps
• Back / Biceps
• Quad focus / Calves
• Rest / Core
• Shoulders / Arms
• Hamstring focus / Calves
• Rest / Core

Nice split, Just started doing something similar with split leg days, loving it, im assuming glutes are on hamstring days?

Cycle (16 weeks)
• 500mg Test E weekly
• 400mg EQ weekly
• 25mg Proviron daily
• 2.5mg Reta (adjust as needed as calories come down)
• 5mg Cialis daily
• BPC-157 / TB-5000 (will remove when no longer needed)

Nice stack , as the EQ fully saturates it will smash your e2.
It will keep building , so trust how your body feels. Bloods aren't enough to go by as by the time you get your lcms e2 results back your 2-3 weeks down the track and e2 is fully in the gutter.
Good luck mate , its a handy compound I just think it needs a lot of testing to get it right.

 

[Allupfromhere]

Love it bro

Nice split, Just started doing something similar with split leg days, loving it, im assuming glutes are on hamstring days?

Nice stack , as the EQ fully saturates it will smash your e2.
It will keep building , so trust how your body feels. Bloods aren't enough to go by as by the time you get your lcms e2 results back your 2-3 weeks down the track and e2 is fully in the gutter.
Good luck mate , its a handy compound I just think it needs a lot of testing to get it right.

Ill jump bump the test straight to 750 give me close to a 2/1 ratio then.

Yeah brother glutes on hammy days

 

[Freki]

Nah prolactin was fine but the increase in progesterone is what caused me some gyno flare up. Would like to avoid having to use tamoxifen if possible due to the effects on igf1.

Did the Tamoxifen drop your progesterone?

 

[Allupfromhere]

Did the Tamoxifen drop your progesterone?

Nah i didnt take it to drop the progesterone, just to stop the gyno from the elevated progesterone, it worked thankfully haha

 

[vanlife_gymbum]

Yeah boi 8 hrs sleep 3 nights in a row.

Nice work man! It feels good aye? I think a lot of issues in our lives can be solved by correcting our sleep... but it's so hard to do consistently...

I of course tried to solve this with drugs and alcohol, both prescribed and self administered and it's just the same old roller-coaster ride man.

You find something that works. It's good for a while. Tolerance builds. It stops working so well. You up the dose for a bit more stability. Stops working so well again. Upping past all recommended limits now. Need a whole sheet when one used to work. Add another thing trying to solve the problem with two things. Causes side effects. No worries there's a pill for those too.. which you start building a tolerance to......

It's a game I could never win and no way to live. I wish I got off that ride sooner.

The only thing I could get to work was forcing myself to wake up at the same time every day even if I only got an hour sleep. This seems to force my body to find homeostasis with that set as the wake up time.

And getting rid off all sleeping pills and herbal teas, which took me years and had become a nightly ritual making up tea from scratch and having megadoses on demand.

if you're going to go through this you should aim for natural because you'll end up there in time anyway, and have pills around for one-off emergencies or flights or whatever when they will atcually work because you haven't built up a tolerance.

I did a hard-core methadone taper earlier this year and was in bed a lot but not sleeping, its an awful state to be in where you can't sleep but also can't function awake. In opiate withdrawal you can stay awake for weeks on end.

I didn't sleep for three weeks one time, nothing cut through the withdrawals. Not even zopiclone which I took a bunch of and blacked out and got bought home in the morning by the police after I woke up at the park. I used to quarter or half those pills and they still worked.

I told the cop everything because why not. She was the one who told me about doxylamine, it's an over the counter antihistamine popular with shift workers who change to nights one month and back the next or however it works.

I bet that's just a story she tells detainees so they don't think she's been sampling warez in the evidence room. She had healthy looking hair and nice glowing skin and was suspiciously well rested. I suspected she'd been sleeping like a baby and just telling people it's OTC shit.

The doxylamine would have worked for sure under regular circumstances but you build a tolerance almost immediately so you can only really use it short term. Like twice in a row is iffy even.

The only way I could manage it during the taper was to force myself to do something physical during the day, even just walk around the block but now if I skipped cardio or didn't walk enough I'll be awake all night again.

Regardless life is way more stable without the sleeping pills. I also meditate which helps greatly in many areas not just sleep, if you're not a meditator already I recommend trying a ten minute sleep-focused guided meditation from youtube or spotify or an app, or I can send you one.

Ignore any sitting posture instructions if they're there and just lie down in bed with your eyes closed with your headphones on and follow what it says and do this every night for a couple of weeks and see how you go. Ten minutes isn't a huge time investment each day but it takes a while to get the technique down.

Dunno if you caught the convo the other day about Valerian root screwing guys here up and I mentioned it's liver toxic and they made me stop taking it when I started on methadone. Just thought I'd mention it because all that caught me by surprise.

Without taking anything i still fall asleep fine its just pretty short 4-5 hrs

I've had some 5 hour nights lately too bro, including last night. It's not the end of the world but we gotta aim for 8 still. If like sleep and a nap on the beach in the arvo ideally =)

I'm going to experiment with napping soon, after I nail the morning cardio. I've never tried that before. If we stay at this and keep trying we will figure it out some time soon bro! Let us know how you get on with it.

 

[Allupfromhere]

Nice work man! It feels good aye? I think a lot of issues in our lives can be solved by correcting our sleep... but it's so hard to do consistently...

I of course tried to solve this with drugs and alcohol, both prescribed and self administered and it's just the same old roller-coaster ride man.

You find something that works. It's good for a while. Tolerance builds. It stops working so well. You up the dose for a bit more stability. Stops working so well again. Upping past all recommended limits now. Need a whole sheet when one used to work. Add another thing trying to solve the problem with two things. Causes side effects. No worries there's a pill for those too.. which you start building a tolerance to......

It's a game I could never win and no way to live. I wish I got off that ride sooner.

The only thing I could get to work was forcing myself to wake up at the same time every day even if I only got an hour sleep. This seems to force my body to find homeostasis with that set as the wake up time.

And getting rid off all sleeping pills and herbal teas, which took me years and had become a nightly ritual making up tea from scratch and having megadoses on demand.

if you're going to go through this you should aim for natural because you'll end up there in time anyway, and have pills around for one-off emergencies or flights or whatever when they will atcually work because you haven't built up a tolerance.

I did a hard-core methadone taper earlier this year and was in bed a lot but not sleeping, its an awful state to be in where you can't sleep but also can't function awake. In opiate withdrawal you can stay awake for weeks on end.

I didn't sleep for three weeks one time, nothing cut through the withdrawals. Not even zopiclone which I took a bunch of and blacked out and got bought home in the morning by the police after I woke up at the park. I used to quarter or half those pills and they still worked.

I told the cop everything because why not. She was the one who told me about doxylamine, it's an over the counter antihistamine popular with shift workers who change to nights one month and back the next or however it works.

I bet that's just a story she tells detainees so they don't think she's been sampling warez in the evidence room. She had healthy looking hair and nice glowing skin and was suspiciously well rested. I suspected she'd been sleeping like a baby and just telling people it's OTC shit.

The doxylamine would have worked for sure under regular circumstances but you build a tolerance almost immediately so you can only really use it short term. Like twice in a row is iffy even.

The only way I could manage it during the taper was to force myself to do something physical during the day, even just walk around the block but now if I skipped cardio or didn't walk enough I'll be awake all night again. And I vaped MC in the evenings to replace all those pills and it worked. Have to stay within 1.2g a day else I build a tolerance to that too and it stops working for sleep, plus that's all I get prescribed.

I wouldn't recommend it if you're not already using it or have done in the past, but it can replace a bunch of pills with less side effects. Its own side affects can he used to my advantage sometimes too, like making myself hungry, horny or tired when I'm not feeling it.

Regardless life is way more stable without sleeping pills. I also meditate which helps greatly in many areas not just sleep, if you're not a meditator already I recommend trying a ten minute sleep-focused guided meditation from youtube or spotify or an app, or I can send you one.

Ignore any sitting posture instructions if they're there and just lie down in bed with your eyes closed with your headphones on and follow what it says and do this every night for a couple of weeks and see how you go. Ten minutes isn't a huge time investment each day but it takes a while to get the technique down.

Dunno if you caught the convo the other day about Valerian root screwing guys here up and I mentioned it's liver toxic and they made me stop taking it when I started on methadone. Just thought I'd mention it because all that caught me by surprise.



I've had some 5 hour nights lately too bro, including last night. It's not the end of the world but we gotta aim for 8 still. If like sleep and a nap on the beach in the arvo ideally =)

I'm going to experiment with napping soon, after I nail the morning cardio. I've never tried that before. If we stay at this and keep trying we will figure it out some time soon bro! Let us know how you get on with it.

Hell of a ride you have been on brother, hats off to you for keeping it all moving foward

 

[vanlife_gymbum]

Hell of a ride you have been on brother, hats off to you for keeping it all moving foward

Thanks brother, I'll try and make some use of it instead of just regretting the past and freaking out about all the dumb shit I did and the people I hurt and generally taking the whip to myself for no gainz.

I want to dig myself out of it like you did.

Reading through your logs I can see how it all unfolded and see the forum backing you while you're going hard. You're super inspiring man.

I love seeing people who've dug themselves a whole climb out of it. It's like a 600lbs woman who finally attempts to solve her food addiction and mental issues and diet and exercise.

There's no way to cheat, you know she had to change her entire lifestyle and slogged and grinded for every pound she lost.

It's all moving forward nicely thanks bro, finally...

Life is good

 

[BodyMonster34]

Texas is for metrosexual Joe Rogan fans now sorry brother.

Tren is also cancelled.

All the lizards are sliding away to other states.

You either have to follow the lizards out of state or switch to testosterone and try and take your state back bro.

bro i'm native Texan. we still own 100 acres

 

[vanlife_gymbum]

bro i'm native Texan. we still own 100 acres

Sweet! Have you got animals besides your dog and goat?

 

[vanlife_gymbum]

I apologise is my first response came across wrong brother wasnt my intention at all, was just general conversation. Yes for sure those two fellas were workload machines haha with the genetics to boot. I seen lee priest's arm workout and it was mega huge, probably why he had arguably the best arms in the business.

Not at all bro! Nothing to be sorry about, I appreciate the chat. He did look pretty damn sweet, gotta have a few short kings in there

You can say whatever to me man and it'll be cool.

Lee Priest lived with Tom Platz for a year and everyone always asks him which secrets he observed, it's possible he threw that in because he was sick of the question haha. Paul Dillette also lived with him after his wife kicked him out so he crashed on Lee's couch and lots I know about him is atcually Lee recounting it. I think Paul Dillette is under-rated

I also loved those jacked 80s Black guys who dressed up in highlighter-neon brignt pink and yellow or red yellow outfits like him. Pretty big balls and confidence to strut around like that... even in the 80s when I'm ripped hopefully I'll have the confidence to pull that off... I want one.

Test changes everything in men bro, pur motivation, general well-being, controlled positive aggression in the gym and assertiveness. Full game changer!

I believe you 100% man. It's amazing what's happening inside me right now man. It's only Day 12 or 13 now and I feel like a different man.

I think what happened is all my low testosterone symptoms came slowly over the first year on methadone and have been sitting there like that in the two years since for three years total with hormone imbalances.

BUT they are all reversing all at once, so it's super noticeable. I'm so happy about it man.

All that wasted time with those fucking doctors getting nowhere and not knowing why.

I've been nagging and begging them to test me and refer me to a specialist but they didn't and they lied about it.

They're like corporate HR, they pretend to be helping you when all they're doing is protecting the company FROM you.

I knew this was the case from the year mark on it. When your test is low it affects your entire life in ways that are difficult to describe to normal people with normal test levels.

I hadn't specifically heard that's a side effect but when your life-force or masculine energy is draining out you notice it. I couldn't even be fucked smoking pot. That's about as lazy as you can get. Stopped caring about sex and woman completely. Zero drive. Zero motivation.

I'm trying not to think about our past conversations because they're making me angry. They did stuff to make me stop looking into it and stop asking about it. Including suppressing reports, interpreting them wrong then not giving me the data, flat out lying saying I couldn't see a specialist without a referral, and some other shit.

In NZ the government tries everything they can to stop you from managing your own health, and they really hate it when you try to fix your own shit yourself.

I'm going to write a guide to self-administration of TRT in NZ using uGL's and the needle exchange and Xerox it and give it to the lady at the needle exchange who knows heaps of people with the same problem execpt they're too far gone to figure out how to acquire and administer it.

Turns out after all that bullshit it costs about $17 a month. Like seven United States dollars.

Mother-fuckers.

Haha im hearing ya about the bike bro some days i get of the stairmaster and wish the machine was never invented

Haha nice bro, totally gonna be worth it! I forgot about the stair master! that's an evil contraption, which days do you do it on? I'll give it a go tomorrow.

 

[Ulter]

Thanks bro! Appreciate the support, these next few months is where ill dig deeper then ever.

keep the iron training

 

[ballin2504]

Hey EVO here — my final log for 2025: the summer cut.

A little over a year ago, I was in a bad place — overweight, unmotivated, and in need of change. I didn’t have it all figured out. I tried different approaches, switched direction more than once, and made plenty of mistakes. But through it all, I stayed consistent. I showed up, even on the days I didn’t want to. And step by step, I became a little better than I was the week before.

This next phase feels like a reset. Sixteen weeks of structure and commitment. Stripping things back to the core, leaning down as much as possible while holding onto the muscle I’ve worked hard for.

I don’t know exactly what the outcome will look like, but I do know this: the journey will be worth it. And I hope to have a transformation by the end that shows just how far consistency can take you.

The Blueprint
Stats (start of cut):
• Age: 36
• Height: 177 cm
• Weight: 86.4 kg (fasted this morning)
• Body fat: unsure

This is where I stand at the beginning of this phase. The next 16 weeks are all about stripping things down and resetting the foundation for a big 2026.

Training Split
• Chest / Triceps
• Back / Biceps
• Quad focus / Calves
• Rest / Core
• Shoulders / Arms
• Hamstring focus / Calves
• Rest / Core

This split will run for at least 8 weeks. From there, I’ll reassess and potentially shift into a push/pull/legs, rest, upper, legs, rest rotation. Every session will be tempo-based with strict execution — not chasing strength, but preserving muscle.

Cardio & Steps
Daily steps locked in at 20k minimum. That might sound like a lot, but I average 15k without effort, so 20k is the new baseline. Cardio will come later — no rush at this stage.

Nutrition & Macros
• High day: 350P / 250C / 60F (2940 kcal)
• Medium day: 250P / 250C / 60F (2540 kcal)
• Rest day: 250P / 200C / 60F (2340 kcal)

Carb cycling will be the weapon early on. As the cut progresses, I’ll shift toward a tighter daily deficit, but calories will never drop below 2000. If I need to dig deeper, I’ll do it by adding cardio, not starving myself.

Supplement Stack
Krill oil,
B complex,
Curcumin, Zinc,
NAC,
Tudca,
Glutamine,
Creatine HCL,
Citrus Bergamot,
CoQ10,
Niacin,
Magnesium,
Valerian root,
Vitamin C,
Vitamin K.

Cycle (16 weeks)
• 500mg Test E weekly
• 400mg EQ weekly
• 25mg Proviron daily
• 2.5mg Reta (adjust as needed as calories come down)
• 5mg Cialis daily
• BPC-157 / TB-5000 (will remove when no longer needed)
•
Weeks 10–16 additions:
• 200mg Tren Ace (ED injections)
• 300mg Mast Prop (if available)
• 60mcg Clen (possible, not guaranteed)

On hand: Aromasin (if needed), Nolva (if gyno appears).
Possible additions: Ipamorelin + CJC-1295.

This is the blueprint. 16 weeks of structure, consistency, and discipline. The mission: strip down, reset, and set the stage for massive growth in 2026.

And a huge shoutout to the brother @ZenithHealth for all the support so far — and for standing with me through this next phase. Grateful to have the right people in my corner.

@Allupfromhere glad to see you’re back logging buddy can’t wait to see where this takes you

 

[BodyMonster34]

Sweet! Have you got animals besides your dog and goat?

bro we got chickens, cats, just typical ranch stuff . used to have horses but they ran away

 

[2Thick]

Thanks for following along again brother yeah the road might be a little bumpy but i feel a have a strong game plan. The last 6 weeks is where the real money is made

money time for sure

 

[ceo]

Thank you for the kind words brother, your log had influenced my mindset heading into these next 16 weeks more then you know, thank you for that big man

bros EVO family hugs!

 

[ROIDDERS]

Best decision i have ever made brother that is for sure, and was lucky enough to find the evo fam along the way.

EVO family appreciation!

 

[Allupfromhere]

Thanks brother, I'll try and make some use of it instead of just regretting the past and freaking out about all the dumb shit I did and the people I hurt and generally taking the whip to myself for no gainz.

I want to dig myself out of it like you did.

Reading through your logs I can see how it all unfolded and see the forum backing you while you're going hard. You're super inspiring man.

I love seeing people who've dug themselves a whole climb out of it. It's like a 600lbs woman who finally attempts to solve her food addiction and mental issues and diet and exercise.

There's no way to cheat, you know she had to change her entire lifestyle and slogged and grinded for every pound she lost.

It's all moving forward nicely thanks bro, finally...

Life is good

I really loved reading this brother and i can tell you have a good head on your shoulders, addiction can put the claws into anyone believe me when i say i understand this as mich as anyone i just have chose to leave everything in the past rather then share it.
I take my hat off to you friend for having the courage and bravery not only to be completely open about your entire journey but how you are able to take back all control and still talk about it so openly.

 

[Allupfromhere]

keep the iron training

Always brother

@Allupfromhere glad to see you’re back logging buddy can’t wait to see where this takes you

Me too bro, excited more then ever for this one.

bro we got chickens, cats, just typical ranch stuff . used to have horses but they ran away

Need better fencing bro lol

money time for sure

bros EVO family hugs!

EVO family appreciation!

 

[Allupfromhere]

Day 2 – Back Day (Tuesday)

Health by @ZenithHealth

Neutral Grip Pull-Ups
3 sets
• 10
• 8
• 8

High Row – Plate Loaded (Single Arm)
3×8–12 | Tempo 3-2-1-1
• 50kg ×10
• 50kg ×9 **

Incline Chest-Supported Dumbbell Row
3×8–12 | Tempo 3-2-1-1
(Weights each side)
• 20kg ×11
• 20kg ×10
• 20kg ×8

Single Arm Lat Pulldown
2×8–10 | 1×12–15RP | Tempo 3-2-1-2
• 35kg ×10
• 35kg ×10
• 17.5kg ×13 → 20s rest → 17.5kg ×11 **

Hammer Strength Chest-Supported Row
3×8–10 | Tempo 3-2-1-1
• 140kg ×9
• 140kg ×8
• 140kg ×7 #
(last rep sloppy → not counted as 8)

Neutral Grip Wide Lat Pulldown
2×10–12 | 1×12–15 | Tempo 3-2-1-2
• 73kg ×12
• 73kg ×12
• 48kg ×16 **
(weight moving up next week)

Hammer Strength Ground Base Shrugs
3×12–15
• 160kg ×13
• 160kg ×12
• 160kg ×14 #

Seated Incline Dumbbell Curls
3×12–15 | 1×12–15DS | Tempo 3-2-1-2
(Weights each side)
• 12.5kg ×15
• 12.5kg ×15
• 12.5kg ×12
Dropset → 10kg ×12 → 7.5kg AMRAP → 5kg AMRAP

Finisher:
20min treadmill to complete daily 20k steps. Watch battery died at 18k, but the 20min push ensured the target was covered.


---

Nutrition

• Medium-carb day, macros on point.
• Fats slightly under – will adjust with ~20g walnuts next time.

Recovery / Health Notes

• Sleep: improving, but still room to get better.
• Libido: down a fair bit – AI removed, bloods scheduled Monday (RDO) to check E2 and adjust if needed.
• Overall: things are steady and progressing as planned.

---

Solid back session with good control on the tempos. Some small adjustments noted for next week, but overall, the structure is working well.

Stay gold

 

[25homes]

Hey EVO here — my final log for 2025: the summer cut.

A little over a year ago, I was in a bad place — overweight, unmotivated, and in need of change. I didn’t have it all figured out. I tried different approaches, switched direction more than once, and made plenty of mistakes. But through it all, I stayed consistent. I showed up, even on the days I didn’t want to. And step by step, I became a little better than I was the week before.

This next phase feels like a reset. Sixteen weeks of structure and commitment. Stripping things back to the core, leaning down as much as possible while holding onto the muscle I’ve worked hard for.

I don’t know exactly what the outcome will look like, but I do know this: the journey will be worth it. And I hope to have a transformation by the end that shows just how far consistency can take you.

The Blueprint
Stats (start of cut):
• Age: 36
• Height: 177 cm
• Weight: 86.4 kg (fasted this morning)
• Body fat: unsure

This is where I stand at the beginning of this phase. The next 16 weeks are all about stripping things down and resetting the foundation for a big 2026.

Training Split
• Chest / Triceps
• Back / Biceps
• Quad focus / Calves
• Rest / Core
• Shoulders / Arms
• Hamstring focus / Calves
• Rest / Core

This split will run for at least 8 weeks. From there, I’ll reassess and potentially shift into a push/pull/legs, rest, upper, legs, rest rotation. Every session will be tempo-based with strict execution — not chasing strength, but preserving muscle.

Cardio & Steps
Daily steps locked in at 20k minimum. That might sound like a lot, but I average 15k without effort, so 20k is the new baseline. Cardio will come later — no rush at this stage.

Nutrition & Macros
• High day: 350P / 250C / 60F (2940 kcal)
• Medium day: 250P / 250C / 60F (2540 kcal)
• Rest day: 250P / 200C / 60F (2340 kcal)

Carb cycling will be the weapon early on. As the cut progresses, I’ll shift toward a tighter daily deficit, but calories will never drop below 2000. If I need to dig deeper, I’ll do it by adding cardio, not starving myself.

Supplement Stack
Krill oil,
B complex,
Curcumin, Zinc,
NAC,
Tudca,
Glutamine,
Creatine HCL,
Citrus Bergamot,
CoQ10,
Niacin,
Magnesium,
Valerian root,
Vitamin C,
Vitamin K.

Cycle (16 weeks)
• 500mg Test E weekly
• 400mg EQ weekly
• 25mg Proviron daily
• 2.5mg Reta (adjust as needed as calories come down)
• 5mg Cialis daily
• BPC-157 / TB-5000 (will remove when no longer needed)
•
Weeks 10–16 additions:
• 200mg Tren Ace (ED injections)
• 300mg Mast Prop (if available)
• 60mcg Clen (possible, not guaranteed)

On hand: Aromasin (if needed), Nolva (if gyno appears).
Possible additions: Ipamorelin + CJC-1295.

This is the blueprint. 16 weeks of structure, consistency, and discipline. The mission: strip down, reset, and set the stage for massive growth in 2026.

And a huge shoutout to the brother @ZenithHealth for all the support so far — and for standing with me through this next phase. Grateful to have the right people in my corner.

I really like this stack bro. Eq my fav

 

[BodyMonster34]

Always brother


Me too bro, excited more then ever for this one.

Need better fencing bro lol

bro they can jump the fence easy. think they got scared of wife and ran to another ranch

 

[LevButlerov]

Day 2 – Back Day (Tuesday)

Health by @ZenithHealth

Neutral Grip Pull-Ups
3 sets
• 10
• 8
• 8

High Row – Plate Loaded (Single Arm)
3×8–12 | Tempo 3-2-1-1
• 50kg ×10
• 50kg ×9 **

Incline Chest-Supported Dumbbell Row
3×8–12 | Tempo 3-2-1-1
(Weights each side)
• 20kg ×11
• 20kg ×10
• 20kg ×8

Single Arm Lat Pulldown
2×8–10 | 1×12–15RP | Tempo 3-2-1-2
• 35kg ×10
• 35kg ×10
• 17.5kg ×13 → 20s rest → 17.5kg ×11 **

Hammer Strength Chest-Supported Row
3×8–10 | Tempo 3-2-1-1
• 140kg ×9
• 140kg ×8
• 140kg ×7 #
(last rep sloppy → not counted as 8)

Neutral Grip Wide Lat Pulldown
2×10–12 | 1×12–15 | Tempo 3-2-1-2
• 73kg ×12
• 73kg ×12
• 48kg ×16 **
(weight moving up next week)

Hammer Strength Ground Base Shrugs
3×12–15
• 160kg ×13
• 160kg ×12
• 160kg ×14 #

Seated Incline Dumbbell Curls
3×12–15 | 1×12–15DS | Tempo 3-2-1-2
(Weights each side)
• 12.5kg ×15
• 12.5kg ×15
• 12.5kg ×12
Dropset → 10kg ×12 → 7.5kg AMRAP → 5kg AMRAP

Finisher:
20min treadmill to complete daily 20k steps. Watch battery died at 18k, but the 20min push ensured the target was covered.


---

Nutrition

• Medium-carb day, macros on point.
• Fats slightly under – will adjust with ~20g walnuts next time.

Recovery / Health Notes

• Sleep: improving, but still room to get better.
• Libido: down a fair bit – AI removed, bloods scheduled Monday (RDO) to check E2 and adjust if needed.
• Overall: things are steady and progressing as planned.

---

Solid back session with good control on the tempos. Some small adjustments noted for next week, but overall, the structure is working well.

Stay gold

3 sets of pull ups! feeling the back pump? and the libido down, did you move the ai long ago?

 

[Allupfromhere]

3 sets of pull ups! feeling the back pump? and the libido down, did you move the ai long ago?

Haha the pull ups used up a bit more gas then expected might start the next workout with just 2 sets lol. Dropped the ai on monday. Really need to get bloods done and see where its all at

 

[RoySimpson]

Hey EVO here — my final log for 2025: the summer cut.

A little over a year ago, I was in a bad place — overweight, unmotivated, and in need of change. I didn’t have it all figured out. I tried different approaches, switched direction more than once, and made plenty of mistakes. But through it all, I stayed consistent. I showed up, even on the days I didn’t want to. And step by step, I became a little better than I was the week before.

This next phase feels like a reset. Sixteen weeks of structure and commitment. Stripping things back to the core, leaning down as much as possible while holding onto the muscle I’ve worked hard for.

I don’t know exactly what the outcome will look like, but I do know this: the journey will be worth it. And I hope to have a transformation by the end that shows just how far consistency can take you.

The Blueprint
Stats (start of cut):
• Age: 36
• Height: 177 cm
• Weight: 86.4 kg (fasted this morning)
• Body fat: unsure

This is where I stand at the beginning of this phase. The next 16 weeks are all about stripping things down and resetting the foundation for a big 2026.

Training Split
• Chest / Triceps
• Back / Biceps
• Quad focus / Calves
• Rest / Core
• Shoulders / Arms
• Hamstring focus / Calves
• Rest / Core

This split will run for at least 8 weeks. From there, I’ll reassess and potentially shift into a push/pull/legs, rest, upper, legs, rest rotation. Every session will be tempo-based with strict execution — not chasing strength, but preserving muscle.

Cardio & Steps
Daily steps locked in at 20k minimum. That might sound like a lot, but I average 15k without effort, so 20k is the new baseline. Cardio will come later — no rush at this stage.

Nutrition & Macros
• High day: 350P / 250C / 60F (2940 kcal)
• Medium day: 250P / 250C / 60F (2540 kcal)
• Rest day: 250P / 200C / 60F (2340 kcal)

Carb cycling will be the weapon early on. As the cut progresses, I’ll shift toward a tighter daily deficit, but calories will never drop below 2000. If I need to dig deeper, I’ll do it by adding cardio, not starving myself.

Supplement Stack
Krill oil,
B complex,
Curcumin, Zinc,
NAC,
Tudca,
Glutamine,
Creatine HCL,
Citrus Bergamot,
CoQ10,
Niacin,
Magnesium,
Valerian root,
Vitamin C,
Vitamin K.

Cycle (16 weeks)
• 500mg Test E weekly
• 400mg EQ weekly
• 25mg Proviron daily
• 2.5mg Reta (adjust as needed as calories come down)
• 5mg Cialis daily
• BPC-157 / TB-5000 (will remove when no longer needed)
•
Weeks 10–16 additions:
• 200mg Tren Ace (ED injections)
• 300mg Mast Prop (if available)
• 60mcg Clen (possible, not guaranteed)

On hand: Aromasin (if needed), Nolva (if gyno appears).
Possible additions: Ipamorelin + CJC-1295.

This is the blueprint. 16 weeks of structure, consistency, and discipline. The mission: strip down, reset, and set the stage for massive growth in 2026.

And a huge shoutout to the brother @ZenithHealth for all the support so far — and for standing with me through this next phase. Grateful to have the right people in my corner.

@Allupfromhere arms are popping bro!

 

[ZenithHealth]

Day 2 – Back Day (Tuesday)

Health by @ZenithHealth

Neutral Grip Pull-Ups
3 sets
• 10
• 8
• 8

High Row – Plate Loaded (Single Arm)
3×8–12 | Tempo 3-2-1-1
• 50kg ×10
• 50kg ×9 **

Incline Chest-Supported Dumbbell Row
3×8–12 | Tempo 3-2-1-1
(Weights each side)
• 20kg ×11
• 20kg ×10
• 20kg ×8

Single Arm Lat Pulldown
2×8–10 | 1×12–15RP | Tempo 3-2-1-2
• 35kg ×10
• 35kg ×10
• 17.5kg ×13 → 20s rest → 17.5kg ×11 **

Hammer Strength Chest-Supported Row
3×8–10 | Tempo 3-2-1-1
• 140kg ×9
• 140kg ×8
• 140kg ×7 #
(last rep sloppy → not counted as 8)

Neutral Grip Wide Lat Pulldown
2×10–12 | 1×12–15 | Tempo 3-2-1-2
• 73kg ×12
• 73kg ×12
• 48kg ×16 **
(weight moving up next week)

Hammer Strength Ground Base Shrugs
3×12–15
• 160kg ×13
• 160kg ×12
• 160kg ×14 #

Seated Incline Dumbbell Curls
3×12–15 | 1×12–15DS | Tempo 3-2-1-2
(Weights each side)
• 12.5kg ×15
• 12.5kg ×15
• 12.5kg ×12
Dropset → 10kg ×12 → 7.5kg AMRAP → 5kg AMRAP

Finisher:
20min treadmill to complete daily 20k steps. Watch battery died at 18k, but the 20min push ensured the target was covered.


---

Nutrition

• Medium-carb day, macros on point.
• Fats slightly under – will adjust with ~20g walnuts next time.

Recovery / Health Notes

• Sleep: improving, but still room to get better.
• Libido: down a fair bit – AI removed, bloods scheduled Monday (RDO) to check E2 and adjust if needed.
• Overall: things are steady and progressing as planned.

---

Solid back session with good control on the tempos. Some small adjustments noted for next week, but overall, the structure is working well.

Stay gold

Great workout mate, libido going down is not a good sign, keep us posted on the bloods, hopefully some minor adjustments is all that's needed

 

[Allupfromhere]

Great workout mate, libido going down is not a good sign, keep us posted on the bloods, hopefully some minor adjustments is all that's needed

Yeah its not heaps though, could be something else though. Work is chaotic at the moment could be a little stress too, bloods will tell though

 

[ZenithHealth]

Yeah true, especially with calorie deficit can suck alot of energy out of you, gl mate!

 

[Allupfromhere]

Yeah true, especially with calorie deficit can suck alot of energy out of you, gl mate!

Thank you brother will keep you posted

 

[Allupfromhere]

I really like this stack bro. Eq my fav

Yeah im excited for it for sure brother

bro they can jump the fence easy. think they got scared of wife and ran to another ranch

Hahahahahaha you keep the good vibes up @BodyMonster34

@Allupfromhere arms are popping bro!

Thank you brother

 

[LevButlerov]

Haha the pull ups used up a bit more gas then expected might start the next workout with just 2 sets lol. Dropped the ai on monday. Really need to get bloods done and see where its all at

Pull ups can use all the gas lol

 

[Allupfromhere]

Took this photo p/w last night, really do hope i keep some size on these arms after this cut lol

 

[Freki]

Took this photo p/w last night, really do hope i keep some size on these arms after this cut lol View attachment 117938

Money shot , you wont lose too much and probably look a shit load bigger at the same time. Bring on the shreds

 

[ZenithHealth]

Took this photo p/w last night, really do hope i keep some size on these arms after this cut lol View attachment 117938

Those tris are fken huge mate

 

[Allupfromhere]

Money shot , you wont lose too much and probably look a shit load bigger at the same time. Bring on the shreds

Brother can only hope hahaha

Those tris are fken huge mate

my bro

 

[bullybreed]

Day 2 – Back Day (Tuesday)

Health by @ZenithHealth

Neutral Grip Pull-Ups
3 sets
• 10
• 8
• 8

High Row – Plate Loaded (Single Arm)
3×8–12 | Tempo 3-2-1-1
• 50kg ×10
• 50kg ×9 **

Incline Chest-Supported Dumbbell Row
3×8–12 | Tempo 3-2-1-1
(Weights each side)
• 20kg ×11
• 20kg ×10
• 20kg ×8

Single Arm Lat Pulldown
2×8–10 | 1×12–15RP | Tempo 3-2-1-2
• 35kg ×10
• 35kg ×10
• 17.5kg ×13 → 20s rest → 17.5kg ×11 **

Hammer Strength Chest-Supported Row
3×8–10 | Tempo 3-2-1-1
• 140kg ×9
• 140kg ×8
• 140kg ×7 #
(last rep sloppy → not counted as 8)

Neutral Grip Wide Lat Pulldown
2×10–12 | 1×12–15 | Tempo 3-2-1-2
• 73kg ×12
• 73kg ×12
• 48kg ×16 **
(weight moving up next week)

Hammer Strength Ground Base Shrugs
3×12–15
• 160kg ×13
• 160kg ×12
• 160kg ×14 #

Seated Incline Dumbbell Curls
3×12–15 | 1×12–15DS | Tempo 3-2-1-2
(Weights each side)
• 12.5kg ×15
• 12.5kg ×15
• 12.5kg ×12
Dropset → 10kg ×12 → 7.5kg AMRAP → 5kg AMRAP

Finisher:
20min treadmill to complete daily 20k steps. Watch battery died at 18k, but the 20min push ensured the target was covered.


---

Nutrition

• Medium-carb day, macros on point.
• Fats slightly under – will adjust with ~20g walnuts next time.

Recovery / Health Notes

• Sleep: improving, but still room to get better.
• Libido: down a fair bit – AI removed, bloods scheduled Monday (RDO) to check E2 and adjust if needed.
• Overall: things are steady and progressing as planned.

---

Solid back session with good control on the tempos. Some small adjustments noted for next week, but overall, the structure is working well.

Stay gold

Why single arm lat pd? What is advantage you get from this?

 

[gar71]

Took this photo p/w last night, really do hope i keep some size on these arms after this cut lol View attachment 117938

Looking good brother

 

[Allupfromhere]

Looking good brother

Brother, thank you hopefully start looking better as the weeks roll through

 

[Allupfromhere]

Why single arm lat pd? What is advantage you get from this?

I love to hit these once i have plenty of blood in the back and in right in the heart of the workout. I just have complete mind muscle connection with this exercise. Fully zoned in on a complete controlled stretch to the top and the drive down to the squeeze at the bottom. Its one of my big time favourites for mind muscle connection. I started doing these to bring up my left lat as it was visually smaller in all my progress photos and it just became one of my favs.

 

[bullybreed]

I love to hit these once i have plenty of blood in the back and in right in the heart of the workout. I just have complete mind muscle connection with this exercise. Fully zoned in on a complete controlled stretch to the top and the drive down to the squeeze at the bottom. Its one of my big time favourites for mind muscle connection. I started doing these to bring up my left lat as it was visually smaller in all my progress photos and it just became one of my favs.

Ok. I might add these next program instead of normal lat pds.
The gym has a new pd machine that has a 2 separate cables with a handle on each side that i haven’t tried yet.

 

[Noah Wixx]

Hey EVO here — my final log for 2025: the summer cut.

A little over a year ago, I was in a bad place — overweight, unmotivated, and in need of change. I didn’t have it all figured out. I tried different approaches, switched direction more than once, and made plenty of mistakes. But through it all, I stayed consistent. I showed up, even on the days I didn’t want to. And step by step, I became a little better than I was the week before.

This next phase feels like a reset. Sixteen weeks of structure and commitment. Stripping things back to the core, leaning down as much as possible while holding onto the muscle I’ve worked hard for.

I don’t know exactly what the outcome will look like, but I do know this: the journey will be worth it. And I hope to have a transformation by the end that shows just how far consistency can take you.

The Blueprint
Stats (start of cut):
• Age: 36
• Height: 177 cm
• Weight: 86.4 kg (fasted this morning)
• Body fat: unsure

This is where I stand at the beginning of this phase. The next 16 weeks are all about stripping things down and resetting the foundation for a big 2026.

Training Split
• Chest / Triceps
• Back / Biceps
• Quad focus / Calves
• Rest / Core
• Shoulders / Arms
• Hamstring focus / Calves
• Rest / Core

This split will run for at least 8 weeks. From there, I’ll reassess and potentially shift into a push/pull/legs, rest, upper, legs, rest rotation. Every session will be tempo-based with strict execution — not chasing strength, but preserving muscle.

Cardio & Steps
Daily steps locked in at 20k minimum. That might sound like a lot, but I average 15k without effort, so 20k is the new baseline. Cardio will come later — no rush at this stage.

Nutrition & Macros
• High day: 350P / 250C / 60F (2940 kcal)
• Medium day: 250P / 250C / 60F (2540 kcal)
• Rest day: 250P / 200C / 60F (2340 kcal)

Carb cycling will be the weapon early on. As the cut progresses, I’ll shift toward a tighter daily deficit, but calories will never drop below 2000. If I need to dig deeper, I’ll do it by adding cardio, not starving myself.

Supplement Stack
Krill oil,
B complex,
Curcumin, Zinc,
NAC,
Tudca,
Glutamine,
Creatine HCL,
Citrus Bergamot,
CoQ10,
Niacin,
Magnesium,
Valerian root,
Vitamin C,
Vitamin K.

Cycle (16 weeks)
• 500mg Test E weekly
• 400mg EQ weekly
• 25mg Proviron daily
• 2.5mg Reta (adjust as needed as calories come down)
• 5mg Cialis daily
• BPC-157 / TB-5000 (will remove when no longer needed)
•
Weeks 10–16 additions:
• 200mg Tren Ace (ED injections)
• 300mg Mast Prop (if available)
• 60mcg Clen (possible, not guaranteed)

On hand: Aromasin (if needed), Nolva (if gyno appears).
Possible additions: Ipamorelin + CJC-1295.

This is the blueprint. 16 weeks of structure, consistency, and discipline. The mission: strip down, reset, and set the stage for massive growth in 2026.

And a huge shoutout to the brother @ZenithHealth for all the support so far — and for standing with me through this next phase. Grateful to have the right people in my corner.

This is going to be a fun one especially with reta in the mix you will crush this

 

[Allupfromhere]

Ok. I might add these next program instead of normal lat pds.
The gym has a new pd machine that has a 2 separate cables with a handle on each side that i haven’t tried yet.

This is the exact machine i do it on

 

[Allupfromhere]

Ok. I might add these next program instead of normal lat pds.
The gym has a new pd machine that has a 2 separate cables with a handle on each side that i haven’t tried yet.

I still do standard pat pulldowns as well same workout just later though

 

[vanlife_gymbum]

Pull ups can use all the gas lol

This seems to be true. I pretty much left the gym half way through last night after pull-ups.

 

[Allupfromhere]

This seems to be true. I pretty much left the gym half way through last night after pull-ups.

Hahaha i know this feeling

 

[Allupfromhere]

This is going to be a fun one especially with reta in the mix you will crush this

Broo the reta is one of my favourite things!! It was a case of perfect timing when i first got onto the glp's. @ZenithHealth was the man who i teamed up with and i havent looked back, i put my biggest changes down to reta and having @ZenithHealth answering all my question i kept harrasing him with on the daily thanks brother.
It will be the key player in this cut for sure.

Also any of the aussie fellas following along considering using glp's reach out to @ZenithHealth not only does he supply but you will learn a hell of a lot as he is always willing to help and guide you through it all! Plus the elite quality of his peps, flick through my logs if you would like to see comparisons since working with him

 

[vanlife_gymbum]

Hahaha i know this feeling

Man it was bad yesterday, I really struggled to walk to the pharmacy in the morning and I still can't walk today. I atcually think this might be DOMS from legs the other day. It usually take two days to feel them but I haven't been thinking about it. Just thought the testosterone was taking care of it

 

[Allupfromhere]

Day 3 – Legs (Wednesday)
Health by @ZenithHealth

10 mins Stairmaster (warm-up)

Leg Extension
3×12–15 | 1×12–15 DS
Tempo 3-2-1-2

80kg ×15
80kg ×15
80kg ×12
60kg ×13 (Dropset)
40kg ×12

Plenty of fire, plenty of blood straight up.

45° Leg Press
3×6–10
Tempo 3-2-1-1

240kg ×10
240kg ×9
240kg ×7#

Dropped the weight back here with a low feet position, driving through the toes but keeping full foot contact. Full control on the descent, slowing in the hole for maximum depth. Extremely taxing even at this load—forearms pumped from gripping the handles just to keep locked in.

Smith Machine Squats
3×6–10
Tempo 3-2-1-1

80kg ×9
80kg ×9
80kg ×6

Weight felt heavy as a house at this stage. Pre-exhaustion deliberate from start to finish. Deep squats—glutes close to the floor—with feet positioned tighter and drive straight from the bottom.

Quads were toast by this point.

Standing Calf Raises
4×12–15

135kg ×15
155kg ×15
175kg ×14
175kg ×12# failure

Overall not high volume on paper, but pure havoc when paired with time under tension. Focus is all on detail now, not raw strength.

Daily Notes:

Step count: 20,522

Sleep: solid 7 hours, only a few brief wake-ups

Nutrition: macros on target, carb cycling on track (high/medium/low rotation moving as set out)

Went to take a photo postworkout but legs were full and pretty much lost the little bit of detail i had so i took one this morning for ya anyway lol.