Approved Log Testosterone, Equipoise, NPP and HGH Lean gains Cycle Log - sponsored by UGLOZ

[LevButlerov]

Week 3
Day 1 — Daily Log

Fasted Body Weight: 99.5 kg (+0.7kg)
Blood Pressure: 106/67
Steps: 3,804
Resting HR: 72 bpm
---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2,193 kcal
Actual Macros: C: 200g | P: 224g | F: 48g
Fibre: 39g
Notes:
Even though Actual Calories look down, with all the meal prepping and baking we did yesterday I would definitely be over, mumma can bake some seriously good stuff. Spent nearly all day in the kitchen which is also reflective of the lower steps count. Between the wife and I we did 5 different meals and also cooked a roast lamb for dinner plus 6 or 7 different baked options for the kids lunches so big day overall. The freezer is filled for all of us for a couple of weeks now.
Achived fibre goal, no issues with digestion, appetite is settling down again.
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta
Test E 525mg, EQ 280mg, NPP 140mg
Injection Details: LHS VG 25gx25mm, nothing to report here everything is going good, no issues or pip. The 10 site rotation definitely helps

Peptides & Regenerative:

HGH – 5 IU PM (subq)
BPC/TB/GHK - 250mcg/250mcg/1.25mg AM and PM

Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur
---

Support Supplements:

Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.

---

Recovery & Health:

Sleep: 5h 58m Poor quality scored at 58
I'd probably agree with this, stayed up past the drowsy effect of the supplements with the wife was worth it tho

Digestion: No bloating, bowel movements increasing which is great after so long at about every 4 days due to Reta.

Hydration: 5 L water + electrolytes
---

Side Effects & Adjustments:
No side effects. Gradually increasing work loading on left leg

---
Training:

Session Type: Legs
Warm-Up / Rehab: Rehab done at home during the day.

Main Lifts: Technogym Equipment
Leg Extension: 100kg x 10, 10, 10
Single Leg Press: 110kg x 10, 10, 10
Hack Squat: 80kg x 10, 10, 10
Laying Leg Curl: 30kg x 10, 10, 10
Standing Calf Raises: Lifefitness Smith
140kg x 10, 10, 10

Cardio: 30 min 3.5 degree @ 4km/h

Pre workout:
1 scoop of Warrior amd Night Warrior,
Novo Drive Intra
---
Notes:

Training reflections:
Left leg is feeling a lot better, was able to do the workout without any issues. I have been using a trigger ball on the hamstring and rolling the quad then doing couch stretches. Did skip the stiff leg deadlifts and the seated Calf raises just to not push the point with the hamstring. Maximal loading is increasing which is good, just need to be mindful of not pushing to hard just because the leg feels good today.

Energy/motivation:
Good Energy and motivation as always

Coaching adjustments:
Training plan will be changing to a slightly different format. Push, Pull, Legs, Upper, Lower possibly. I need to work on my leg development this growth phase as they are lacking in size

Miscellaneous thoughts:
Appetite is still a bit up and down which is a pain at times to contain.

Meal prep looks real good, those dishes in the pics look tasty. The macros are tight even with the baking chaos, and fibre at 39 g is good.

Leg day moved well with that 80 kg hack and 110 kg single press, nice to see the hamstring handling load again. Keep that rotation and rehab going, it’s working.

 

[2Thick]

Nah its an injury, unsure when or where it occurred. Unable to bend the leg past 90 without tightness in the Calf and hamstring. Swelling is all but gone now but at its peak was after doing the 13km hike the other weekend with the family. I had some dry needling done and massages. It appears to be a tight Quad as when I roll it out and do some couch stretches It starts to get more ROM. So ive had to modify leg do to mainly isolated movements L/R side with adjusted loading until its back to normal

hopefully it heals fast

 

[Wookie]

Meal prep looks real good, those dishes in the pics look tasty. The macros are tight even with the baking chaos, and fibre at 39 g is good.

Leg day moved well with that 80 kg hack and 110 kg single press, nice to see the hamstring handling load again. Keep that rotation and rehab going, it’s working.

Thanks , I wanted to do more but knew there is no point pushing the envelope. I'll ramp up gradually over the next few leg days as long as everything goes well.

 

[Wookie]

hopefully it heals fast

I believe it is, it felt really good today. Sitting on the trigger ball has made a hell of a difference over trying to foam roll them hamstring then the couch stretches. I can just about get my heal onto my glute now

 

[2Thick]

I believe it is, it felt really good today. Sitting on the trigger ball has made a hell of a difference over trying to foam roll them hamstring then the couch stretches. I can just about get my heal onto my glute now

good to hear!

 

[LevButlerov]

Thanks , I wanted to do more but knew there is no point pushing the envelope. I'll ramp up gradually over the next few leg days as long as everything goes well.

Don't push too hard go slow.

 

[Ulter]

It's quite possible. The previous weekly check-in would have been my first week with the increased cabs. Glycogen/fluid retention plus my left leg was swollen as well. From Sunday to Sunday I'm down 300g but over the fortnight I'm up by 2.6kg

yeah that can effect things

 

[ROIDDERS]

They would just be pure sugar, straight from the shelf in the supermarket. I have been looking for sugar free/low cal ones. The other option i have is i can make my own marshmallows to then melt down for the protein/lcm bars

yeah its pretty damn bad lol

 

[RoySimpson]

Week 2
Day 6 — Daily Log

Fasted Body Weight: 98.6kg (+0.7kg)
Blood Pressure: 101/64
Steps: 8,991
Resting HR: 73 bpm
---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2,334 kcal
Actual Macros: C: 262g | P: 246g | F: 47g
Fibre: 28g
Notes:
Meals have been good, appetite generally good, last night I did have some cravings again. Strange how it just comes out of the blue.
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg NPP 140mg

Injection Details:
LHS Glute 27gx13mm
Nothing to note really, can feel a little something in the left Quad but again I think that is more related to how much I'm stretching and rolling it.


Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHK - 250mcg/250mcg/1.25mg AM and PM

Performance / Fat Loss Aids:
Retatrutide - 2mg PW Split Mon/Thur
---

Support Supplements:

Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.

---

Recovery & Health:

Sleep: 7h 58m
Good sleep again, only 1 wake up which aligns with the tracking. Good recovery sleep

Digestion:
Another 2 bowel movements which is good after long gaps while on higher doses of Reta. Signs of the lower dosage and increased fibre and tracking of fibre are working. No signs of bloating or indigestion.

Hydration: 6.5+L water + electrolytes
Bigger day of hydration yesterday
---
Side Effects & Adjustments:

No noticeable sides effects or adjustments yet.
---

Training:

Rest day and some meal prepping

Rehab: Listed below is the rehab movements performed each day

Every Day
Side plank leg raises - 3 x 8 on each side
Horizontal rotator cuff external rotations – 3 x 8–12
IYT (with 2kg) – 3 rounds of 5–7 reps each position
Plank Forearm slides – 3 x 8–12
Banded face pulls – 3 x 10–14
Low band pull aparts 3 x 7 - Scoop and imagine squeezing tennis ball between scaps
Scap Push-up 5 x 5

2-3 x Per Week
DB Reverse Fly - 3 x 8-15
Single arm Lat Pull down - Cable at gym - 3 x 8-15
Low Cable Row - 3 x 8-15
Pallof Press with rotation

Before each session
Foam roller Tpsine Extensions 1-2 minutes
Cat/Cow x 20
T-Spine Circles 3 x 5 each side
---

Notes:

Training reflections:
Increased ROM especially in the thoracic region which has been beneficial in removing tension from the traps and neck where the bulging disc is.
Energy/motivation:
In all honesty every day has been good for energy and motivation, alot of it is in the mind and how you focus yourself. Things have been on the up for a bit now so that reflects back on the day to day.

Coaching adjustments:
None as of yet, check in is tomorrow/Monday. I know there is going to be a slight programming adjustment

Miscellaneous thoughts:
Weekend meal preps. Today was making a LCM style protein bar for myself. Prob used too much coconut oil as a binder macro wise. Also helped wife with a heap of baking for the kids school lunches. Cupcakes, slices, brownies, jelly, banana bread etc. Healthier choices than packet food from the supermarkets and we know whats in them.
Tomorrow will be meals, macro counted for myself and also meals for the family to freeze for quick dinner options throughout the week as we get home late each day as the kids have after school activities everyday.

And most importantly its Bathurst tomorrow

View attachment 128455

@Wookie everything is looking on point!

 

[Wookie]

Week 3
Day 2 — Daily Log

Fasted Body Weight: 98.2kg (-1.5kg)
Blood Pressure: 106/73
Steps: 8,279
Resting HR: 74bpm

Notes:
Good blood pressure still, interesting to be down 1.5kg even though I hit targets. Could be starting to stabilise at maintenance level, something to monitor and raise with coach.
---

Nutrition

Target Calories: 2330 kcal
Target Macros: C: 250g | P: 220g | F: 60g
Actual Calories: 2315 kcal
Actual Macros: C: 245g | P: 233g | F: 56g
Fibre: 39g
Notes:
Hit targets all across the board, appetite is still a pain at times but its getting better.

---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range

Test E 525mg, EQ 280mg, NPP 140mg

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHKCU - 250mcg/250mcg/1.25mg twice daily AM/PM

Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur

Injection Details:
RHS VG 25gx25mm, no signs of pip anywhere else. In all honesty I dont see there being a problem especially with quality products. I also heat the oil once its loaded with a heat pack wrapped around it while I prep my Peptides. Then a steady injection, there isn't a need to rush. For me this process makes it smoother and better.
---

Support Supplements:
No change here, I do have a 4 compartment pill box on its way and then ill be mixing the timing up of when and what I take. Will post in detail when the container arrives.
---

Recovery & Health:

Sleep: 5h 40m, sleep score of 72 - fair
Late night, didnt feel tired but then up early with the wife before she went to work. The sleep itself felt fine with 2 wake ups during the night. Had a 40min nap during the day which helped.

Digestion:
Still good no issues, digesting well. Increased bowel movements which is great.

Hydration: 5 L water + electrolytes

Side Effects & Adjustments:
No noticeable sides yet from compounds, slighy discomfort to the thoracic and cervical spine from the training/loading. Can feel a little bit of DOMS in the legs today but that is to be expected due to nearly 2 weeks not pushing legs. Left leg is feeling a lot better now bit will continue with the foam rolling, trigger ball and stretching.
Good pump after the incline and bench sets, shirt tight across chest and the arm holes.
Noticeable striations in the delts while doing Lateral raises.
---

Pre-workout:
1 scoop of Warrior
1 scoop of Night Warrior
Alpha GPC 600mg
---

Training:

Session Type: Push
Warm-Up / Rehab: Daily Rehab and Banded 7's

Main Lifts: Only max sets listed
DB Incline Bench: 42.5kg x 10, 9, 6 (PB)
Bench Press: 100kg x 10, 10, 8
Cable Fly Crossover: 42.5kg x 10, 10, 10
Lateral Raise: 17.5kg x 10, 10, 10 (PB)
Cable Upright Row: 36.25kg x 10, 10, 10
Tricep Pushdown: 48.75 x 12, 12, 12 (PB and maxed stack out)
Standing Single Arm Tri Extension:
17.5kg x 8, 8, 8 (PB)

Cardio: 30mins 3deg @ 4.5km/h
Rehab: Tennis elbow work
3 x 10 @ 17.5kg wrist curls followed by 3 x 5 @ 8kg reverse Curl with 30sec static hold in contracted position
---

Notes:

Training Notes: Really good session, focused and achieved a lot of PB's across the movements with more to come yet as I get back into it. Will have to look at using both cables on the lifefitness tower to do more weight on the Tricep Pushdown. Or substitute for a different movement.

Energy/motivation:
Felt keen and motivated for today's work out which was reflected in the results.

Coaching adjustments:
As mentioned there will be an alteration to the programming, just working through the finer details.

Miscellaneous thoughts:
Bloody appetite is back again, cant understand it but will keep fighting the gherlin demons.

 

[ballin2504]

Week 2
Day 6 — Daily Log

Fasted Body Weight: 98.6kg (+0.7kg)
Blood Pressure: 101/64
Steps: 8,991
Resting HR: 73 bpm
---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2,334 kcal
Actual Macros: C: 262g | P: 246g | F: 47g
Fibre: 28g
Notes:
Meals have been good, appetite generally good, last night I did have some cravings again. Strange how it just comes out of the blue.
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg NPP 140mg

Injection Details:
LHS Glute 27gx13mm
Nothing to note really, can feel a little something in the left Quad but again I think that is more related to how much I'm stretching and rolling it.


Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHK - 250mcg/250mcg/1.25mg AM and PM

Performance / Fat Loss Aids:
Retatrutide - 2mg PW Split Mon/Thur
---

Support Supplements:

Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.

---

Recovery & Health:

Sleep: 7h 58m
Good sleep again, only 1 wake up which aligns with the tracking. Good recovery sleep

Digestion:
Another 2 bowel movements which is good after long gaps while on higher doses of Reta. Signs of the lower dosage and increased fibre and tracking of fibre are working. No signs of bloating or indigestion.

Hydration: 6.5+L water + electrolytes
Bigger day of hydration yesterday
---
Side Effects & Adjustments:

No noticeable sides effects or adjustments yet.
---

Training:

Rest day and some meal prepping

Rehab: Listed below is the rehab movements performed each day

Every Day
Side plank leg raises - 3 x 8 on each side
Horizontal rotator cuff external rotations – 3 x 8–12
IYT (with 2kg) – 3 rounds of 5–7 reps each position
Plank Forearm slides – 3 x 8–12
Banded face pulls – 3 x 10–14
Low band pull aparts 3 x 7 - Scoop and imagine squeezing tennis ball between scaps
Scap Push-up 5 x 5

2-3 x Per Week
DB Reverse Fly - 3 x 8-15
Single arm Lat Pull down - Cable at gym - 3 x 8-15
Low Cable Row - 3 x 8-15
Pallof Press with rotation

Before each session
Foam roller Tpsine Extensions 1-2 minutes
Cat/Cow x 20
T-Spine Circles 3 x 5 each side
---

Notes:

Training reflections:
Increased ROM especially in the thoracic region which has been beneficial in removing tension from the traps and neck where the bulging disc is.
Energy/motivation:
In all honesty every day has been good for energy and motivation, alot of it is in the mind and how you focus yourself. Things have been on the up for a bit now so that reflects back on the day to day.

Coaching adjustments:
None as of yet, check in is tomorrow/Monday. I know there is going to be a slight programming adjustment

Miscellaneous thoughts:
Weekend meal preps. Today was making a LCM style protein bar for myself. Prob used too much coconut oil as a binder macro wise. Also helped wife with a heap of baking for the kids school lunches. Cupcakes, slices, brownies, jelly, banana bread etc. Healthier choices than packet food from the supermarkets and we know whats in them.
Tomorrow will be meals, macro counted for myself and also meals for the family to freeze for quick dinner options throughout the week as we get home late each day as the kids have after school activities everyday.

And most importantly its Bathurst tomorrow

View attachment 128455

@Wookie really good update. Keep up the good work.

 

[LevButlerov]

Week 3
Day 2 — Daily Log

Fasted Body Weight: 98.2kg (-1.5kg)
Blood Pressure: 106/73
Steps: 8,279
Resting HR: 74bpm

Notes:
Good blood pressure still, interesting to be down 1.5kg even though I hit targets. Could be starting to stabilise at maintenance level, something to monitor and raise with coach.
---

Nutrition

Target Calories: 2330 kcal
Target Macros: C: 250g | P: 220g | F: 60g
Actual Calories: 2315 kcal
Actual Macros: C: 245g | P: 233g | F: 56g
Fibre: 39g
Notes:
Hit targets all across the board, appetite is still a pain at times but its getting better.

---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range

Test E 525mg, EQ 280mg, NPP 140mg

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHKCU - 250mcg/250mcg/1.25mg twice daily AM/PM

Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur

Injection Details:
RHS VG 25gx25mm, no signs of pip anywhere else. In all honesty I dont see there being a problem especially with quality products. I also heat the oil once its loaded with a heat pack wrapped around it while I prep my Peptides. Then a steady injection, there isn't a need to rush. For me this process makes it smoother and better.
---

Support Supplements:
No change here, I do have a 4 compartment pill box on its way and then ill be mixing the timing up of when and what I take. Will post in detail when the container arrives.
---

Recovery & Health:

Sleep: 5h 40m, sleep score of 72 - fair
Late night, didnt feel tired but then up early with the wife before she went to work. The sleep itself felt fine with 2 wake ups during the night. Had a 40min nap during the day which helped.

Digestion:
Still good no issues, digesting well. Increased bowel movements which is great.

Hydration: 5 L water + electrolytes

Side Effects & Adjustments:
No noticeable sides yet from compounds, slighy discomfort to the thoracic and cervical spine from the training/loading. Can feel a little bit of DOMS in the legs today but that is to be expected due to nearly 2 weeks not pushing legs. Left leg is feeling a lot better now bit will continue with the foam rolling, trigger ball and stretching.
Good pump after the incline and bench sets, shirt tight across chest and the arm holes.
Noticeable striations in the delts while doing Lateral raises.
---

Pre-workout:
1 scoop of Warrior
1 scoop of Night Warrior
Alpha GPC 600mg
---

Training:

Session Type: Push
Warm-Up / Rehab: Daily Rehab and Banded 7's

Main Lifts: Only max sets listed
DB Incline Bench: 42.5kg x 10, 9, 6 (PB)
Bench Press: 100kg x 10, 10, 8
Cable Fly Crossover: 42.5kg x 10, 10, 10
Lateral Raise: 17.5kg x 10, 10, 10 (PB)
Cable Upright Row: 36.25kg x 10, 10, 10
Tricep Pushdown: 48.75 x 12, 12, 12 (PB and maxed stack out)
Standing Single Arm Tri Extension:
17.5kg x 8, 8, 8 (PB)

Cardio: 30mins 3deg @ 4.5km/h
Rehab: Tennis elbow work
3 x 10 @ 17.5kg wrist curls followed by 3 x 5 @ 8kg reverse Curl with 30sec static hold in contracted position
---

Notes:

Training Notes: Really good session, focused and achieved a lot of PB's across the movements with more to come yet as I get back into it. Will have to look at using both cables on the lifefitness tower to do more weight on the Tricep Pushdown. Or substitute for a different movement.

Energy/motivation:
Felt keen and motivated for today's work out which was reflected in the results.

Coaching adjustments:
As mentioned there will be an alteration to the programming, just working through the finer details.

Miscellaneous thoughts:
Bloody appetite is back again, cant understand it but will keep fighting the gherlin demons.

Huge session with strong output across every press and arm movement. Keep DB incline at 42.5 kg for 3x8-10 and move bench to 102.5 kg next week for 3x8 to build off this run of PBs.

Appetite increase means metabolism is catching up so stay near 2300 cals for another week before adjusting.

 

[Wookie]

Huge session with strong output across every press and arm movement. Keep DB incline at 42.5 kg for 3x8-10 and move bench to 102.5 kg next week for 3x8 to build off this run of PBs.

Appetite increase means metabolism is catching up so stay near 2300 cals for another week before adjusting.

Will do mate

 

[Wookie]

Week 2
Day 3 — Daily Log

Fasted Body Weight: 98.2 kg (no change)
Blood Pressure: 106/69
Steps: 8,395
Resting HR: 62bpm
Notes:
Weight holding steady, calories may be maintenance levels will continue to monitor and discuss with coach. Everything else is looking good

---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2,423 kcal
Actual Macros: C: 242g | P: 226g | F: 50g
Fibre: 30g
Notes: Slightly over for cals, Macros nearly bang on. Appetite again has been an issue, more so during the day yesterday than the evening like it normally has been. Looking at making my smoothie as an overnight oats as opposed to a drink. Hopefully that helps satiety longer.
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta
Test E 525mg, EQ 280mg, NPP 140mg, Total of 0.7mL per day
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHK - 250mcg/250mcg/1.25mg

Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur

Injection Details: LHS Lat 27gx13mm
Again no issues with current and previous spots used.
---

Side Effects & Adjustments:
Can feel the leg DOMS, and also overall I wouldnt say sore or stiff but I can feel Yesterday’s push session in a positive way.
Can feel a bit of the twinge returning to right arm, will increase the tennis elbow rehab work
---

Support Supplements:
No Change yet, still waiting on parcel.

---

Recovery & Health:

Sleep: 5h 1m, rated at fair which o agree with, 2 wake ups one which was only a bit after an hour.
Wednesday are always a 3am wake up. Get up with wife as she leaves at 4am for work. Will try get a nap in during the day. Got an hour nap before heading into gym

Digestion: Again no change, everything is going good here ATM


Hydration: 5.5 L water + electrolytes
---

Training:

Session Type: Push
Rehab: As per recommendation daily
Warm-Up: Banded 7's

Main Lifts: Max working sets listed
Pull ups: BW x 12, 11, 8
Close Grip Lat Pull Down: 80kg x 8, 8, 8
DB Row: 45kg x 8, 8, 8 (PB)
Rear Delt Rev Fly: 15kg x 8, 8, 8 (PB)
Seated Face Pull: 45kg x 10, 10, 10
Hammer Curl: 20kg x 12, 12, 12 (PB)
Seated incline Curl: 12.5kg x 10, 10, 10

Cardio: 30mins @ 3 deg 4km/h
Rehab: Tennis elbow work
3 sets 17.5kg wrist curls x 10 then 9kg reverse wrist curls x 5 then 30 sec hold in contracted position
---
Pre-workout:
Pump Juice 2 scoops
Novo Drive Intra 1 scoop
Alpha-GPC 600mg
---

Notes:

Training Notes:
Another day of good PR/increases.
Seated incline curl felt much better for strain, vascularity and pump than Preacher curls.

Energy/motivation:
Actually felt a little off/flat after the massage. Went and had an hours nap before going to the gym and felt much better.

Coaching adjustments:
Nothing as of yet, still tweaking the training plan

Miscellaneous thoughts:
Instead of smoothie used same ingredients to make overnight oats, hoping the chewing helps increase satiety as opposed to blitzing it all and drinking it, looking back in the day i believe it has so will continue. Pic will be attached, dosnt look the best colour wise but thays from the Greens and Digestive Fusion i add.

Massage this morning, will be good with the current doms and left Hamstring.

 

[LevButlerov]

Week 2
Day 3 — Daily Log

Fasted Body Weight: 98.2 kg (no change)
Blood Pressure: 106/69
Steps: 8,395
Resting HR: 62bpm
Notes:
Weight holding steady, calories may be maintenance levels will continue to monitor and discuss with coach. Everything else is looking good

---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2,423 kcal
Actual Macros: C: 242g | P: 226g | F: 50g
Fibre: 30g
Notes: Slightly over for cals, Macros nearly bang on. Appetite again has been an issue, more so during the day yesterday than the evening like it normally has been. Looking at making my smoothie as an overnight oats as opposed to a drink. Hopefully that helps satiety longer.
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta
Test E 525mg, EQ 280mg, NPP 140mg, Total of 0.7mL per day
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHK - 250mcg/250mcg/1.25mg

Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur

Injection Details: LHS Lat 27gx13mm
Again no issues with current and previous spots used.
---

Side Effects & Adjustments:
Can feel the leg DOMS, and also overall I wouldnt say sore or stiff but I can feel Yesterday’s push session in a positive way.
Can feel a bit of the twinge returning to right arm, will increase the tennis elbow rehab work
---

Support Supplements:
No Change yet, still waiting on parcel.

---

Recovery & Health:

Sleep: 5h 1m, rated at fair which o agree with, 2 wake ups one which was only a bit after an hour.
Wednesday are always a 3am wake up. Get up with wife as she leaves at 4am for work. Will try get a nap in during the day. Got an hour nap before heading into gym

Digestion: Again no change, everything is going good here ATM


Hydration: 5.5 L water + electrolytes
---

Training:

Session Type: Push
Rehab: As per recommendation daily
Warm-Up: Banded 7's

Main Lifts: Max working sets listed
Pull ups: BW x 12, 11, 8
Close Grip Lat Pull Down: 80kg x 8, 8, 8
DB Row: 45kg x 8, 8, 8 (PB)
Rear Delt Rev Fly: 15kg x 8, 8, 8 (PB)
Seated Face Pull: 45kg x 10, 10, 10
Hammer Curl: 20kg x 12, 12, 12 (PB)
Seated incline Curl: 12.5kg x 10, 10, 10

Cardio: 30mins @ 3 deg 4km/h
Rehab: Tennis elbow work
3 sets 17.5kg wrist curls x 10 then 9kg reverse wrist curls x 5 then 30 sec hold in contracted position
---
Pre-workout:
Pump Juice 2 scoops
Novo Drive Intra 1 scoop
Alpha-GPC 600mg
---

Notes:

Training Notes:
Another day of good PR/increases.
Seated incline curl felt much better for strain, vascularity and pump than Preacher curls.

Energy/motivation:
Actually felt a little off/flat after the massage. Went and had an hours nap before going to the gym and felt much better.

Coaching adjustments:
Nothing as of yet, still tweaking the training plan

Miscellaneous thoughts:
Instead of smoothie used same ingredients to make overnight oats, hoping the chewing helps increase satiety as opposed to blitzing it all and drinking it, looking back in the day i believe it has so will continue. Pic will be attached, dosnt look the best colour wise but thays from the Greens and Digestive Fusion i add.

Massage this morning, will be good with the current doms and left Hamstring.

Good pull day. The PRs on DB rows, rear delts, and hammer curls are good progress and keeping the nap pre training was smart since the massage likely flattened you out.

The overnight oats swap is a solid move! and at 98.2 kg you’re sitting right in the recomp zone, so hold calories here another week before changing macros.

 

[stevesmi]

Week 2
Day 3 — Daily Log

Fasted Body Weight: 98.2 kg (no change)
Blood Pressure: 106/69
Steps: 8,395
Resting HR: 62bpm
Notes:
Weight holding steady, calories may be maintenance levels will continue to monitor and discuss with coach. Everything else is looking good

---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2,423 kcal
Actual Macros: C: 242g | P: 226g | F: 50g
Fibre: 30g
Notes: Slightly over for cals, Macros nearly bang on. Appetite again has been an issue, more so during the day yesterday than the evening like it normally has been. Looking at making my smoothie as an overnight oats as opposed to a drink. Hopefully that helps satiety longer.
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta
Test E 525mg, EQ 280mg, NPP 140mg, Total of 0.7mL per day
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHK - 250mcg/250mcg/1.25mg

Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur

Injection Details: LHS Lat 27gx13mm
Again no issues with current and previous spots used.
---

Side Effects & Adjustments:
Can feel the leg DOMS, and also overall I wouldnt say sore or stiff but I can feel Yesterday’s push session in a positive way.
Can feel a bit of the twinge returning to right arm, will increase the tennis elbow rehab work
---

Support Supplements:
No Change yet, still waiting on parcel.

---

Recovery & Health:

Sleep: 5h 1m, rated at fair which o agree with, 2 wake ups one which was only a bit after an hour.
Wednesday are always a 3am wake up. Get up with wife as she leaves at 4am for work. Will try get a nap in during the day. Got an hour nap before heading into gym

Digestion: Again no change, everything is going good here ATM


Hydration: 5.5 L water + electrolytes
---

Training:

Session Type: Push
Rehab: As per recommendation daily
Warm-Up: Banded 7's

Main Lifts: Max working sets listed
Pull ups: BW x 12, 11, 8
Close Grip Lat Pull Down: 80kg x 8, 8, 8
DB Row: 45kg x 8, 8, 8 (PB)
Rear Delt Rev Fly: 15kg x 8, 8, 8 (PB)
Seated Face Pull: 45kg x 10, 10, 10
Hammer Curl: 20kg x 12, 12, 12 (PB)
Seated incline Curl: 12.5kg x 10, 10, 10

Cardio: 30mins @ 3 deg 4km/h
Rehab: Tennis elbow work
3 sets 17.5kg wrist curls x 10 then 9kg reverse wrist curls x 5 then 30 sec hold in contracted position
---
Pre-workout:
Pump Juice 2 scoops
Novo Drive Intra 1 scoop
Alpha-GPC 600mg
---

Notes:

Training Notes:
Another day of good PR/increases.
Seated incline curl felt much better for strain, vascularity and pump than Preacher curls.

Energy/motivation:
Actually felt a little off/flat after the massage. Went and had an hours nap before going to the gym and felt much better.

Coaching adjustments:
Nothing as of yet, still tweaking the training plan

Miscellaneous thoughts:
Instead of smoothie used same ingredients to make overnight oats, hoping the chewing helps increase satiety as opposed to blitzing it all and drinking it, looking back in the day i believe it has so will continue. Pic will be attached, dosnt look the best colour wise but thays from the Greens and Digestive Fusion i add.

Massage this morning, will be good with the current doms and left Hamstring.

@Wookie looking nice ont his one. the tennis elbow is a pain i know. try looking up the graston technique it really does work

 

[Wookie]

@Wookie looking nice ont his one. the tennis elbow is a pain i know. try looking up the graston technique it really does work

I will mate, thanks for that

 

[Mobster]

I wake up a lot more often so you're doing ok

 

[Wookie]

I wake up a lot more often so you're doing ok

Generally its 3 times for me. Unfortunately there is only so much you can do. Not ideal for recovery but you can only do what you can do and adapt

 

[ceo]

Week 2
Day 3 — Daily Log

Fasted Body Weight: 98.2 kg (no change)
Blood Pressure: 106/69
Steps: 8,395
Resting HR: 62bpm
Notes:
Weight holding steady, calories may be maintenance levels will continue to monitor and discuss with coach. Everything else is looking good

---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2,423 kcal
Actual Macros: C: 242g | P: 226g | F: 50g
Fibre: 30g
Notes: Slightly over for cals, Macros nearly bang on. Appetite again has been an issue, more so during the day yesterday than the evening like it normally has been. Looking at making my smoothie as an overnight oats as opposed to a drink. Hopefully that helps satiety longer.
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta
Test E 525mg, EQ 280mg, NPP 140mg, Total of 0.7mL per day
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHK - 250mcg/250mcg/1.25mg

Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur

Injection Details: LHS Lat 27gx13mm
Again no issues with current and previous spots used.
---

Side Effects & Adjustments:
Can feel the leg DOMS, and also overall I wouldnt say sore or stiff but I can feel Yesterday’s push session in a positive way.
Can feel a bit of the twinge returning to right arm, will increase the tennis elbow rehab work
---

Support Supplements:
No Change yet, still waiting on parcel.

---

Recovery & Health:

Sleep: 5h 1m, rated at fair which o agree with, 2 wake ups one which was only a bit after an hour.
Wednesday are always a 3am wake up. Get up with wife as she leaves at 4am for work. Will try get a nap in during the day. Got an hour nap before heading into gym

Digestion: Again no change, everything is going good here ATM


Hydration: 5.5 L water + electrolytes
---

Training:

Session Type: Push
Rehab: As per recommendation daily
Warm-Up: Banded 7's

Main Lifts: Max working sets listed
Pull ups: BW x 12, 11, 8
Close Grip Lat Pull Down: 80kg x 8, 8, 8
DB Row: 45kg x 8, 8, 8 (PB)
Rear Delt Rev Fly: 15kg x 8, 8, 8 (PB)
Seated Face Pull: 45kg x 10, 10, 10
Hammer Curl: 20kg x 12, 12, 12 (PB)
Seated incline Curl: 12.5kg x 10, 10, 10

Cardio: 30mins @ 3 deg 4km/h
Rehab: Tennis elbow work
3 sets 17.5kg wrist curls x 10 then 9kg reverse wrist curls x 5 then 30 sec hold in contracted position
---
Pre-workout:
Pump Juice 2 scoops
Novo Drive Intra 1 scoop
Alpha-GPC 600mg
---

Notes:

Training Notes:
Another day of good PR/increases.
Seated incline curl felt much better for strain, vascularity and pump than Preacher curls.

Energy/motivation:
Actually felt a little off/flat after the massage. Went and had an hours nap before going to the gym and felt much better.

Coaching adjustments:
Nothing as of yet, still tweaking the training plan

Miscellaneous thoughts:
Instead of smoothie used same ingredients to make overnight oats, hoping the chewing helps increase satiety as opposed to blitzing it all and drinking it, looking back in the day i believe it has so will continue. Pic will be attached, dosnt look the best colour wise but thays from the Greens and Digestive Fusion i add.

Massage this morning, will be good with the current doms and left Hamstring.

Bros massages really get toxins in your body moving around. That's why they say you gotta drink a lot of water afterwards to flush it all out. Try drinking more water.@Wookie

 

[Wookie]

Week 3
Day 4 — Daily Log

Fasted Body Weight: 98.8kg (+0.6kg)
Blood Pressure: 104/64
Steps: 9,523
Resting HR: 65 bpm
Notes:
No real change here at the moment. Goal is to maintain these sort of metrics once the EQ really kicks in.
---

Nutrition

Target Calories: 2,330kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2,325 kcal
Actual Macros: C: 252g | P: 211g | F: 60g
Fibre: 39g
Notes:
The hunger is up and down, yesterday wasn't as bad after introducing the overnight oats as opposed to the smoothie. Then another protein heavy meal of tuna, cottage cheese and corn thins with a bit of olive oil to help with satiety. Fiber tracking has definitely helped
---

PEDs & Peptides
Hormones & Androgens
Cycle Compounds:
Sparta Range

Test E 525mg, EQ 280mg, NPP 140mg PW split over 7 days
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHKCU - 250mcg/250mcg/1.25mg
Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur

Injection Details: RHS Lat 27gx13mm, no issues. 29gx13mm slin for the Peptides in abdomin.
---
Side Effects & Adjustments:
Felt a bit flat today unsure where its come from or why. Another 40min nap before going to the gym. Didnt pay much attention to this but libido has been down, partially to a recent vasectomy which resulted in a Hematoma. It has been about 6-7 weeks and its still swollen a bit, dosnt cause any hindrance.
---

Support Supplements:
As mentioned earlier, I have switched up the timings of the supplements. Morning, Lunch, Dinner and Bed. Due to some working better with fats others with carbs, some competing against each other etc.

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin
---

Recovery & Health:

Sleep: 6h 14m, rating of 73.
Only 1 wake up at 4:30am. First time i have slept so long with out earlier wake ups. No real change to what im doing

Digestion: Increased bowel movements, again would be from more fibre and lower Reat dosage, no other issue.

Hydration: 5 L water + electrolytes
---

Training:

Session Type: Legs
Rehab: As per prescribed protocol
Warm-Up: Rolling of quads, calves and hamstrings, couch stretches, forward leaning walking Lunges.

Main Lifts:
Max Sets listed Technogym Equipment
Leg Extension: 110kg x 8, 8, 8
DB Walking Lunge: 30kg x 10, 10, 10
Single Leg Press: 120kg x 10, 10, 10
Hack Squat: 100kg x 8, 8, 8
Laying Leg Curl: 45kg x 9, 9 8
DB RDL Toes Elevated: 60kg x 8, 8, 8
Cardio: 30mins 3deg @ 4km/h

---
Pre-workout:
2 scoops pump juice
1 scoop Warrior
600mg Alpha-GPC
20mg Methylene Blue
Not really rating the pump juice, or any of it really. I can't notice an increase of any sorts.

---

Notes:

Training Notes: Not necessarily PB's but for this training plan they are. Increased weights across all exercises which is good, no negative feedback from the left Hamstring. Quad is still tight but I keep rolling and stretching. Skipped calves as the machines were all in use and did 30mins cardio.

Energy/motivation:
Like i said bit off today, even in the gym I was distracted, took longer rest sets. Still did everything. We have these days every now and then.

Coaching adjustments;
Still tweaking the format but it will be a Push Pull, Leg, Upper, lower split. One of my aims this Cycle is Leg development. I'm fortunate to be able to spend a bit of time at they gym everyday so will start to incorporate abs at the end of every session and continue the cardio as well.

Miscellaneous thoughts:
May need to look at getting some more BPC-157 and TB-500 Can't think of anything else

Any fluff that needs removing or suggestions im all ears

 

[Ulter]

Week 3
Day 4 — Daily Log

Fasted Body Weight: 98.8kg (+0.6kg)
Blood Pressure: 104/64
Steps: 9,523
Resting HR: 65 bpm
Notes:
No real change here at the moment. Goal is to maintain these sort of metrics once the EQ really kicks in.
---

Nutrition

Target Calories: 2,330kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2,325 kcal
Actual Macros: C: 252g | P: 211g | F: 60g
Fibre: 39g
Notes:
The hunger is up and down, yesterday wasn't as bad after introducing the overnight oats as opposed to the smoothie. Then another protein heavy meal of tuna, cottage cheese and corn thins with a bit of olive oil to help with satiety. Fiber tracking has definitely helped
---

PEDs & Peptides
Hormones & Androgens
Cycle Compounds:
Sparta Range

Test E 525mg, EQ 280mg, NPP 140mg PW split over 7 days
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHKCU - 250mcg/250mcg/1.25mg
Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur

Injection Details: RHS Lat 27gx13mm, no issues. 29gx13mm slin for the Peptides in abdomin.
---
Side Effects & Adjustments:
Felt a bit flat today unsure where its come from or why. Another 40min nap before going to the gym. Didnt pay much attention to this but libido has been down, partially to a recent vasectomy which resulted in a Hematoma. It has been about 6-7 weeks and its still swollen a bit, dosnt cause any hindrance.
---

Support Supplements:
As mentioned earlier, I have switched up the timings of the supplements. Morning, Lunch, Dinner and Bed. Due to some working better with fats others with carbs, some competing against each other etc.

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin
---

Recovery & Health:

Sleep: 6h 14m, rating of 73.
Only 1 wake up at 4:30am. First time i have slept so long with out earlier wake ups. No real change to what im doing

Digestion: Increased bowel movements, again would be from more fibre and lower Reat dosage, no other issue.

Hydration: 5 L water + electrolytes
---

Training:

Session Type: Legs
Rehab: As per prescribed protocol
Warm-Up: Rolling of quads, calves and hamstrings, couch stretches, forward leaning walking Lunges.

Main Lifts:
Max Sets listed Technogym Equipment
Leg Extension: 110kg x 8, 8, 8
DB Walking Lunge: 30kg x 10, 10, 10
Single Leg Press: 120kg x 10, 10, 10
Hack Squat: 100kg x 8, 8, 8
Laying Leg Curl: 45kg x 9, 9 8
DB RDL Toes Elevated: 60kg x 8, 8, 8
Cardio: 30mins 3deg @ 4km/h

---
Pre-workout:
2 scoops pump juice
1 scoop Warrior
600mg Alpha-GPC
20mg Methylene Blue
Not really rating the pump juice, or any of it really. I can't notice an increase of any sorts.

---

Notes:

Training Notes: Not necessarily PB's but for this training plan they are. Increased weights across all exercises which is good, no negative feedback from the left Hamstring. Quad is still tight but I keep rolling and stretching. Skipped calves as the machines were all in use and did 30mins cardio.

Energy/motivation:
Like i said bit off today, even in the gym I was distracted, took longer rest sets. Still did everything. We have these days every now and then.

Coaching adjustments;
Still tweaking the format but it will be a Push Pull, Leg, Upper, lower split. One of my aims this Cycle is Leg development. I'm fortunate to be able to spend a bit of time at they gym everyday so will start to incorporate abs at the end of every session and continue the cardio as well.

Miscellaneous thoughts:
May need to look at getting some more BPC-157 and TB-500 Can't think of anything else

Any fluff that needs removing or suggestions im all ears

man this is a nice layout. you earned a lot of respect from me. I especially like your notes and how you are structuring things. I'm glad that your hamstring is feeling better. @Wookie

 

[2Thick]

Week 2
Day 3 — Daily Log

Fasted Body Weight: 98.2 kg (no change)
Blood Pressure: 106/69
Steps: 8,395
Resting HR: 62bpm
Notes:
Weight holding steady, calories may be maintenance levels will continue to monitor and discuss with coach. Everything else is looking good

---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2,423 kcal
Actual Macros: C: 242g | P: 226g | F: 50g
Fibre: 30g
Notes: Slightly over for cals, Macros nearly bang on. Appetite again has been an issue, more so during the day yesterday than the evening like it normally has been. Looking at making my smoothie as an overnight oats as opposed to a drink. Hopefully that helps satiety longer.
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta
Test E 525mg, EQ 280mg, NPP 140mg, Total of 0.7mL per day
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHK - 250mcg/250mcg/1.25mg

Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur

Injection Details: LHS Lat 27gx13mm
Again no issues with current and previous spots used.
---

Side Effects & Adjustments:
Can feel the leg DOMS, and also overall I wouldnt say sore or stiff but I can feel Yesterday’s push session in a positive way.
Can feel a bit of the twinge returning to right arm, will increase the tennis elbow rehab work
---

Support Supplements:
No Change yet, still waiting on parcel.

---

Recovery & Health:

Sleep: 5h 1m, rated at fair which o agree with, 2 wake ups one which was only a bit after an hour.
Wednesday are always a 3am wake up. Get up with wife as she leaves at 4am for work. Will try get a nap in during the day. Got an hour nap before heading into gym

Digestion: Again no change, everything is going good here ATM


Hydration: 5.5 L water + electrolytes
---

Training:

Session Type: Push
Rehab: As per recommendation daily
Warm-Up: Banded 7's

Main Lifts: Max working sets listed
Pull ups: BW x 12, 11, 8
Close Grip Lat Pull Down: 80kg x 8, 8, 8
DB Row: 45kg x 8, 8, 8 (PB)
Rear Delt Rev Fly: 15kg x 8, 8, 8 (PB)
Seated Face Pull: 45kg x 10, 10, 10
Hammer Curl: 20kg x 12, 12, 12 (PB)
Seated incline Curl: 12.5kg x 10, 10, 10

Cardio: 30mins @ 3 deg 4km/h
Rehab: Tennis elbow work
3 sets 17.5kg wrist curls x 10 then 9kg reverse wrist curls x 5 then 30 sec hold in contracted position
---
Pre-workout:
Pump Juice 2 scoops
Novo Drive Intra 1 scoop
Alpha-GPC 600mg
---

Notes:

Training Notes:
Another day of good PR/increases.
Seated incline curl felt much better for strain, vascularity and pump than Preacher curls.

Energy/motivation:
Actually felt a little off/flat after the massage. Went and had an hours nap before going to the gym and felt much better.

Coaching adjustments:
Nothing as of yet, still tweaking the training plan

Miscellaneous thoughts:
Instead of smoothie used same ingredients to make overnight oats, hoping the chewing helps increase satiety as opposed to blitzing it all and drinking it, looking back in the day i believe it has so will continue. Pic will be attached, dosnt look the best colour wise but thays from the Greens and Digestive Fusion i add.

Massage this morning, will be good with the current doms and left Hamstring.

@Wookie Really nice job on this food. If your weight is holding but you look better in the mirror, that's a good sign. It means you're building muscle that's lean and you're also cutting fat.

 

[ROIDDERS]

Week 2
Day 3 — Daily Log

Fasted Body Weight: 98.2 kg (no change)
Blood Pressure: 106/69
Steps: 8,395
Resting HR: 62bpm
Notes:
Weight holding steady, calories may be maintenance levels will continue to monitor and discuss with coach. Everything else is looking good

---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2,423 kcal
Actual Macros: C: 242g | P: 226g | F: 50g
Fibre: 30g
Notes: Slightly over for cals, Macros nearly bang on. Appetite again has been an issue, more so during the day yesterday than the evening like it normally has been. Looking at making my smoothie as an overnight oats as opposed to a drink. Hopefully that helps satiety longer.
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta
Test E 525mg, EQ 280mg, NPP 140mg, Total of 0.7mL per day
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHK - 250mcg/250mcg/1.25mg

Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur

Injection Details: LHS Lat 27gx13mm
Again no issues with current and previous spots used.
---

Side Effects & Adjustments:
Can feel the leg DOMS, and also overall I wouldnt say sore or stiff but I can feel Yesterday’s push session in a positive way.
Can feel a bit of the twinge returning to right arm, will increase the tennis elbow rehab work
---

Support Supplements:
No Change yet, still waiting on parcel.

---

Recovery & Health:

Sleep: 5h 1m, rated at fair which o agree with, 2 wake ups one which was only a bit after an hour.
Wednesday are always a 3am wake up. Get up with wife as she leaves at 4am for work. Will try get a nap in during the day. Got an hour nap before heading into gym

Digestion: Again no change, everything is going good here ATM


Hydration: 5.5 L water + electrolytes
---

Training:

Session Type: Push
Rehab: As per recommendation daily
Warm-Up: Banded 7's

Main Lifts: Max working sets listed
Pull ups: BW x 12, 11, 8
Close Grip Lat Pull Down: 80kg x 8, 8, 8
DB Row: 45kg x 8, 8, 8 (PB)
Rear Delt Rev Fly: 15kg x 8, 8, 8 (PB)
Seated Face Pull: 45kg x 10, 10, 10
Hammer Curl: 20kg x 12, 12, 12 (PB)
Seated incline Curl: 12.5kg x 10, 10, 10

Cardio: 30mins @ 3 deg 4km/h
Rehab: Tennis elbow work
3 sets 17.5kg wrist curls x 10 then 9kg reverse wrist curls x 5 then 30 sec hold in contracted position
---
Pre-workout:
Pump Juice 2 scoops
Novo Drive Intra 1 scoop
Alpha-GPC 600mg
---

Notes:

Training Notes:
Another day of good PR/increases.
Seated incline curl felt much better for strain, vascularity and pump than Preacher curls.

Energy/motivation:
Actually felt a little off/flat after the massage. Went and had an hours nap before going to the gym and felt much better.

Coaching adjustments:
Nothing as of yet, still tweaking the training plan

Miscellaneous thoughts:
Instead of smoothie used same ingredients to make overnight oats, hoping the chewing helps increase satiety as opposed to blitzing it all and drinking it, looking back in the day i believe it has so will continue. Pic will be attached, dosnt look the best colour wise but thays from the Greens and Digestive Fusion i add.

Massage this morning, will be good with the current doms and left Hamstring.

You can also make those oats into some homemade protein bars. That's not a bad idea at all. All you need is some dried fruit and maybe some. Raw honey. @Wookie

 

[Wookie]

You can also make those oats into some homemade protein bars. That's not a bad idea at all. All you need is some dried fruit and maybe some. Raw honey. @Wookie

Mate I like that idea i do enjoy cooking and tinkering with flavours

 

[LevButlerov]

Week 3
Day 4 — Daily Log

Fasted Body Weight: 98.8kg (+0.6kg)
Blood Pressure: 104/64
Steps: 9,523
Resting HR: 65 bpm
Notes:
No real change here at the moment. Goal is to maintain these sort of metrics once the EQ really kicks in.
---

Nutrition

Target Calories: 2,330kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2,325 kcal
Actual Macros: C: 252g | P: 211g | F: 60g
Fibre: 39g
Notes:
The hunger is up and down, yesterday wasn't as bad after introducing the overnight oats as opposed to the smoothie. Then another protein heavy meal of tuna, cottage cheese and corn thins with a bit of olive oil to help with satiety. Fiber tracking has definitely helped
---

PEDs & Peptides
Hormones & Androgens
Cycle Compounds:
Sparta Range

Test E 525mg, EQ 280mg, NPP 140mg PW split over 7 days
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHKCU - 250mcg/250mcg/1.25mg
Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur

Injection Details: RHS Lat 27gx13mm, no issues. 29gx13mm slin for the Peptides in abdomin.
---
Side Effects & Adjustments:
Felt a bit flat today unsure where its come from or why. Another 40min nap before going to the gym. Didnt pay much attention to this but libido has been down, partially to a recent vasectomy which resulted in a Hematoma. It has been about 6-7 weeks and its still swollen a bit, dosnt cause any hindrance.
---

Support Supplements:
As mentioned earlier, I have switched up the timings of the supplements. Morning, Lunch, Dinner and Bed. Due to some working better with fats others with carbs, some competing against each other etc.

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin
---

Recovery & Health:

Sleep: 6h 14m, rating of 73.
Only 1 wake up at 4:30am. First time i have slept so long with out earlier wake ups. No real change to what im doing

Digestion: Increased bowel movements, again would be from more fibre and lower Reat dosage, no other issue.

Hydration: 5 L water + electrolytes
---

Training:

Session Type: Legs
Rehab: As per prescribed protocol
Warm-Up: Rolling of quads, calves and hamstrings, couch stretches, forward leaning walking Lunges.

Main Lifts:
Max Sets listed Technogym Equipment
Leg Extension: 110kg x 8, 8, 8
DB Walking Lunge: 30kg x 10, 10, 10
Single Leg Press: 120kg x 10, 10, 10
Hack Squat: 100kg x 8, 8, 8
Laying Leg Curl: 45kg x 9, 9 8
DB RDL Toes Elevated: 60kg x 8, 8, 8
Cardio: 30mins 3deg @ 4km/h

---
Pre-workout:
2 scoops pump juice
1 scoop Warrior
600mg Alpha-GPC
20mg Methylene Blue
Not really rating the pump juice, or any of it really. I can't notice an increase of any sorts.

---

Notes:

Training Notes: Not necessarily PB's but for this training plan they are. Increased weights across all exercises which is good, no negative feedback from the left Hamstring. Quad is still tight but I keep rolling and stretching. Skipped calves as the machines were all in use and did 30mins cardio.

Energy/motivation:
Like i said bit off today, even in the gym I was distracted, took longer rest sets. Still did everything. We have these days every now and then.

Coaching adjustments;
Still tweaking the format but it will be a Push Pull, Leg, Upper, lower split. One of my aims this Cycle is Leg development. I'm fortunate to be able to spend a bit of time at they gym everyday so will start to incorporate abs at the end of every session and continue the cardio as well.

Miscellaneous thoughts:
May need to look at getting some more BPC-157 and TB-500 Can't think of anything else

Any fluff that needs removing or suggestions im all ears

Good structure and clear updates. The 98.8 kg weight and stable blood pressure show your base is holding well while the EQ and NPP start working together. Strong leg work with 110 kg extensions and 100 kg hack squats will keep growth steady even if motivation dips a little.

Stick with the current split and keep rolling and stretching the quad daily. Once the flat feeling passes, repeat this same load week to confirm the strength jump is locked in. Add N2Guard back in if you want more liver and organ support while pushing that compound stack longer term.

 

[Wookie]

Friday 17th
Werk 3 Day 5— Daily Log

Fasted Body Weight: 99.5 kg (+0,7kg)
Blood Pressure: 105/69
Steps: 7,770
Resting HR: 65 bpm
Notes:
Everything tracking well here

---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2,337 kcal
Actual Macros: C: 237g | P: 225g | F: 47g
Fibre: 51
Notes:
Honestly not much to report here. Everything is tracking along fairly well. Macros and cals are close. Biggest change has been focusing on fibre which is having a postive effect.
---

PEDs & Peptides
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg, NPP 140mg PW
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHKCU - 250mcg/250mcg/1.25mg AM and PM
Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur

Injection Details: LHS Delt. Tried pulling with a 27g slin and back loading a 29g slin. Won't be doing that again, to long to pull which isnt really and issue but back loading 0.7mL there is the issue of the liquid not going far enough down the tube that it wont all fit. Or as you push the plunger in some comes out the tip. Ill just stick to the slip tips, works just fine for me.
---
Side Effects & Adjustments:
Am noticing increased not pain but tenderness in the cervical/neck area. The increased loading may be getting to the limit and its not something i want to jeopardise.
---

Support Supplements:

2nd day of running the split dosing as below. I dont expect to notice a difference but as long as it works in the background.

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin
---

Recovery & Health:

Sleep: 6h 38m rating of fair 78.
This is an interesting one, I felt like I was having a shit sleep, lots of dreams almost vivid but I felt fine, maybe it was alot of REM.

Hydration: 5.5 L water + electrolytes
---

Training:

Session Type: Push
Rehab: Completed at physiologist appointment earlier today
Warm-Up: Banded 7's
Main Lifts:
Incline DB: 42.5kg x 8, 8, 7
BB Bench: 102.5kg x 8, 8, 6
DB Fly: 20kg x 10, 10
DB Shoulder Press: 20kg x 10, 10
Lateral Raise: 16.5kg x 8, 8
Upright Cable Row: 36.25kg x 10, 10
Tricep Pushdown: 48.75kg x 10, 10
Single Arm Tri Extension: 12.5kg x 10, 10

Cardio: 30mins 3deg @ 4km/h
---
Pre-workout:
2 scoops pump juice
2 scoops Warrior
20mg Cialis
20mg Var
20mg Methylene Blue
3mg Slup
600mg Alpha-GPC
Actually felt a good pump today

---

Notes:

Training Notes:
Really good session for a number of reasons, mainly the wife joined me. We just scaled everything to her ability/loading. Cut a few lifts back to 2 sets as I was spending time working through correct form and queues. Really proud of her as she did a HIT class this morning as well. As mentioned above had a really good pump, got some more PB's.

Energy/motivation:
Much better today , was keen for it which reflected in the results.

Coaching adjustments;
None so far

Miscellaneous thoughts:
Had some dry needling this morning at the physiotherapist in my right traps.
The wife took pics today for me at they gym so I didnt have to try hold the phone and take them myself. I'm also pretty oblivious to most things especially when I'm focused on training, I could see her watching people and I asked her whats going on. She said a lot of people are looking at you when your lifting the changes must be starting to get really noticeable. They will all think im on something, oh well such is life.
I am going to have to be mindful of loading now its getting up there, and the bloody niggle is returning to my right arm.

 

[ROIDDERS]

Mate I like that idea i do enjoy cooking and tinkering with flavours

Try it out and let us know.

 

[LevButlerov]

Friday 17th
Werk 3 Day 5— Daily Log

Fasted Body Weight: 99.5 kg (+0,7kg)
Blood Pressure: 105/69
Steps: 7,770
Resting HR: 65 bpm
Notes:
Everything tracking well here

---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2,337 kcal
Actual Macros: C: 237g | P: 225g | F: 47g
Fibre: 51
Notes:
Honestly not much to report here. Everything is tracking along fairly well. Macros and cals are close. Biggest change has been focusing on fibre which is having a postive effect.
---

PEDs & Peptides
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg, NPP 140mg PW
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHKCU - 250mcg/250mcg/1.25mg AM and PM
Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur

Injection Details: LHS Delt. Tried pulling with a 27g slin and back loading a 29g slin. Won't be doing that again, to long to pull which isnt really and issue but back loading 0.7mL there is the issue of the liquid not going far enough down the tube that it wont all fit. Or as you push the plunger in some comes out the tip. Ill just stick to the slip tips, works just fine for me.
---
Side Effects & Adjustments:
Am noticing increased not pain but tenderness in the cervical/neck area. The increased loading may be getting to the limit and its not something i want to jeopardise.
---

Support Supplements:

2nd day of running the split dosing as below. I dont expect to notice a difference but as long as it works in the background.

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin
---

Recovery & Health:

Sleep: 6h 38m rating of fair 78.
This is an interesting one, I felt like I was having a shit sleep, lots of dreams almost vivid but I felt fine, maybe it was alot of REM.

Hydration: 5.5 L water + electrolytes
---

Training:

Session Type: Push
Rehab: Completed at physiologist appointment earlier today
Warm-Up: Banded 7's
Main Lifts:
Incline DB: 42.5kg x 8, 8, 7
BB Bench: 102.5kg x 8, 8, 6
DB Fly: 20kg x 10, 10
DB Shoulder Press: 20kg x 10, 10
Lateral Raise: 16.5kg x 8, 8
Upright Cable Row: 36.25kg x 10, 10
Tricep Pushdown: 48.75kg x 10, 10
Single Arm Tri Extension: 12.5kg x 10, 10

Cardio: 30mins 3deg @ 4km/h
---
Pre-workout:
2 scoops pump juice
2 scoops Warrior
20mg Cialis
20mg Var
20mg Methylene Blue
3mg Slup
600mg Alpha-GPC
Actually felt a good pump today

---

Notes:

Training Notes:
Really good session for a number of reasons, mainly the wife joined me. We just scaled everything to her ability/loading. Cut a few lifts back to 2 sets as I was spending time working through correct form and queues. Really proud of her as she did a HIT class this morning as well. As mentioned above had a really good pump, got some more PB's.

Energy/motivation:
Much better today , was keen for it which reflected in the results.

Coaching adjustments;
None so far

Miscellaneous thoughts:
Had some dry needling this morning at the physiotherapist in my right traps.
The wife took pics today for me at they gym so I didnt have to try hold the phone and take them myself. I'm also pretty oblivious to most things especially when I'm focused on training, I could see her watching people and I asked her whats going on. She said a lot of people are looking at you when your lifting the changes must be starting to get really noticeable. They will all think im on something, oh well such is life.
I am going to have to be mindful of loading now its getting up there, and the bloody niggle is returning to my right arm.

Strong day logged. Pump work on incline press and bench hit good numbers at 42.5 kg and 102.5 kg for solid sets, and that combo with lateral raises and upright rows nice!

 

[stevesmi]

Friday 17th
Werk 3 Day 5— Daily Log

Fasted Body Weight: 99.5 kg (+0,7kg)
Blood Pressure: 105/69
Steps: 7,770
Resting HR: 65 bpm
Notes:
Everything tracking well here

---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2,337 kcal
Actual Macros: C: 237g | P: 225g | F: 47g
Fibre: 51
Notes:
Honestly not much to report here. Everything is tracking along fairly well. Macros and cals are close. Biggest change has been focusing on fibre which is having a postive effect.
---

PEDs & Peptides
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg, NPP 140mg PW
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHKCU - 250mcg/250mcg/1.25mg AM and PM
Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur

Injection Details: LHS Delt. Tried pulling with a 27g slin and back loading a 29g slin. Won't be doing that again, to long to pull which isnt really and issue but back loading 0.7mL there is the issue of the liquid not going far enough down the tube that it wont all fit. Or as you push the plunger in some comes out the tip. Ill just stick to the slip tips, works just fine for me.
---
Side Effects & Adjustments:
Am noticing increased not pain but tenderness in the cervical/neck area. The increased loading may be getting to the limit and its not something i want to jeopardise.
---

Support Supplements:

2nd day of running the split dosing as below. I dont expect to notice a difference but as long as it works in the background.

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin
---

Recovery & Health:

Sleep: 6h 38m rating of fair 78.
This is an interesting one, I felt like I was having a shit sleep, lots of dreams almost vivid but I felt fine, maybe it was alot of REM.

Hydration: 5.5 L water + electrolytes
---

Training:

Session Type: Push
Rehab: Completed at physiologist appointment earlier today
Warm-Up: Banded 7's
Main Lifts:
Incline DB: 42.5kg x 8, 8, 7
BB Bench: 102.5kg x 8, 8, 6
DB Fly: 20kg x 10, 10
DB Shoulder Press: 20kg x 10, 10
Lateral Raise: 16.5kg x 8, 8
Upright Cable Row: 36.25kg x 10, 10
Tricep Pushdown: 48.75kg x 10, 10
Single Arm Tri Extension: 12.5kg x 10, 10

Cardio: 30mins 3deg @ 4km/h
---
Pre-workout:
2 scoops pump juice
2 scoops Warrior
20mg Cialis
20mg Var
20mg Methylene Blue
3mg Slup
600mg Alpha-GPC
Actually felt a good pump today

---

Notes:

Training Notes:
Really good session for a number of reasons, mainly the wife joined me. We just scaled everything to her ability/loading. Cut a few lifts back to 2 sets as I was spending time working through correct form and queues. Really proud of her as she did a HIT class this morning as well. As mentioned above had a really good pump, got some more PB's.

Energy/motivation:
Much better today , was keen for it which reflected in the results.

Coaching adjustments;
None so far

Miscellaneous thoughts:
Had some dry needling this morning at the physiotherapist in my right traps.
The wife took pics today for me at they gym so I didnt have to try hold the phone and take them myself. I'm also pretty oblivious to most things especially when I'm focused on training, I could see her watching people and I asked her whats going on. She said a lot of people are looking at you when your lifting the changes must be starting to get really noticeable. They will all think im on something, oh well such is life.
I am going to have to be mindful of loading now its getting up there, and the bloody niggle is returning to my right arm.

@Wookie This is a massive update, man. Very very impressive. Sorry about the arm issues though. I hope it's not something with the nerves.

 

[Wookie]

@Wookie This is a massive update, man. Very very impressive. Sorry about the arm issues though. I hope it's not something with the nerves.

Thank you. I believe it's the same ongoing issue that i was logging with my cut log. An over-active/underactive wrist extensor/flexor issue. The tennis elbow rehab work i had been doing was working but I have slackened off the frequency, thinking I had overcome the issue .
The increased loading recently with the new training plan has probably triggered it again which just means i need to increase the rehab work to match the loading.

I hope anyways

 

[stevesmi]

Thank you. I believe it's the same ongoing issue that i was logging with my cut log. An over-active/underactive wrist extensor/flexor issue. The tennis elbow rehab work i had been doing was working but I have slackened off the frequency, thinking I had overcome the issue .
The increased loading recently with the new training plan has probably triggered it again which just means i need to increase the rehab work to match the loading.

I hope anyways

injuries are shitty

 

[Wookie]

injuries are shitty

100%, especially when they come out of nowhere.

 

[2Thick]

Friday 17th
Werk 3 Day 5— Daily Log

Fasted Body Weight: 99.5 kg (+0,7kg)
Blood Pressure: 105/69
Steps: 7,770
Resting HR: 65 bpm
Notes:
Everything tracking well here

---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2,337 kcal
Actual Macros: C: 237g | P: 225g | F: 47g
Fibre: 51
Notes:
Honestly not much to report here. Everything is tracking along fairly well. Macros and cals are close. Biggest change has been focusing on fibre which is having a postive effect.
---

PEDs & Peptides
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg, NPP 140mg PW
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHKCU - 250mcg/250mcg/1.25mg AM and PM
Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur

Injection Details: LHS Delt. Tried pulling with a 27g slin and back loading a 29g slin. Won't be doing that again, to long to pull which isnt really and issue but back loading 0.7mL there is the issue of the liquid not going far enough down the tube that it wont all fit. Or as you push the plunger in some comes out the tip. Ill just stick to the slip tips, works just fine for me.
---
Side Effects & Adjustments:
Am noticing increased not pain but tenderness in the cervical/neck area. The increased loading may be getting to the limit and its not something i want to jeopardise.
---

Support Supplements:

2nd day of running the split dosing as below. I dont expect to notice a difference but as long as it works in the background.

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin
---

Recovery & Health:

Sleep: 6h 38m rating of fair 78.
This is an interesting one, I felt like I was having a shit sleep, lots of dreams almost vivid but I felt fine, maybe it was alot of REM.

Hydration: 5.5 L water + electrolytes
---

Training:

Session Type: Push
Rehab: Completed at physiologist appointment earlier today
Warm-Up: Banded 7's
Main Lifts:
Incline DB: 42.5kg x 8, 8, 7
BB Bench: 102.5kg x 8, 8, 6
DB Fly: 20kg x 10, 10
DB Shoulder Press: 20kg x 10, 10
Lateral Raise: 16.5kg x 8, 8
Upright Cable Row: 36.25kg x 10, 10
Tricep Pushdown: 48.75kg x 10, 10
Single Arm Tri Extension: 12.5kg x 10, 10

Cardio: 30mins 3deg @ 4km/h
---
Pre-workout:
2 scoops pump juice
2 scoops Warrior
20mg Cialis
20mg Var
20mg Methylene Blue
3mg Slup
600mg Alpha-GPC
Actually felt a good pump today

---

Notes:

Training Notes:
Really good session for a number of reasons, mainly the wife joined me. We just scaled everything to her ability/loading. Cut a few lifts back to 2 sets as I was spending time working through correct form and queues. Really proud of her as she did a HIT class this morning as well. As mentioned above had a really good pump, got some more PB's.

Energy/motivation:
Much better today , was keen for it which reflected in the results.

Coaching adjustments;
None so far

Miscellaneous thoughts:
Had some dry needling this morning at the physiotherapist in my right traps.
The wife took pics today for me at they gym so I didnt have to try hold the phone and take them myself. I'm also pretty oblivious to most things especially when I'm focused on training, I could see her watching people and I asked her whats going on. She said a lot of people are looking at you when your lifting the changes must be starting to get really noticeable. They will all think im on something, oh well such is life.
I am going to have to be mindful of loading now its getting up there, and the bloody niggle is returning to my right arm.

Thanks for taking the time to post up the pictures. You are looking more and more conditioned if you ask me. Those arms are absolutely diced. @Wookie

 

[Wookie]

Thanks for taking the time to post up the pictures. You are looking more and more conditioned if you ask me. Those arms are absolutely diced. @Wookie

I have the the wife to thank for the better pictures yesterday. I may have to invest in a tripod for when she isnt around to help me

 

[Mobster]

Small tweaks, like the fibre, can make a difference

 

[ceo]

Friday 17th
Werk 3 Day 5— Daily Log

Fasted Body Weight: 99.5 kg (+0,7kg)
Blood Pressure: 105/69
Steps: 7,770
Resting HR: 65 bpm
Notes:
Everything tracking well here

---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2,337 kcal
Actual Macros: C: 237g | P: 225g | F: 47g
Fibre: 51
Notes:
Honestly not much to report here. Everything is tracking along fairly well. Macros and cals are close. Biggest change has been focusing on fibre which is having a postive effect.
---

PEDs & Peptides
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg, NPP 140mg PW
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHKCU - 250mcg/250mcg/1.25mg AM and PM
Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur

Injection Details: LHS Delt. Tried pulling with a 27g slin and back loading a 29g slin. Won't be doing that again, to long to pull which isnt really and issue but back loading 0.7mL there is the issue of the liquid not going far enough down the tube that it wont all fit. Or as you push the plunger in some comes out the tip. Ill just stick to the slip tips, works just fine for me.
---
Side Effects & Adjustments:
Am noticing increased not pain but tenderness in the cervical/neck area. The increased loading may be getting to the limit and its not something i want to jeopardise.
---

Support Supplements:

2nd day of running the split dosing as below. I dont expect to notice a difference but as long as it works in the background.

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin
---

Recovery & Health:

Sleep: 6h 38m rating of fair 78.
This is an interesting one, I felt like I was having a shit sleep, lots of dreams almost vivid but I felt fine, maybe it was alot of REM.

Hydration: 5.5 L water + electrolytes
---

Training:

Session Type: Push
Rehab: Completed at physiologist appointment earlier today
Warm-Up: Banded 7's
Main Lifts:
Incline DB: 42.5kg x 8, 8, 7
BB Bench: 102.5kg x 8, 8, 6
DB Fly: 20kg x 10, 10
DB Shoulder Press: 20kg x 10, 10
Lateral Raise: 16.5kg x 8, 8
Upright Cable Row: 36.25kg x 10, 10
Tricep Pushdown: 48.75kg x 10, 10
Single Arm Tri Extension: 12.5kg x 10, 10

Cardio: 30mins 3deg @ 4km/h
---
Pre-workout:
2 scoops pump juice
2 scoops Warrior
20mg Cialis
20mg Var
20mg Methylene Blue
3mg Slup
600mg Alpha-GPC
Actually felt a good pump today

---

Notes:

Training Notes:
Really good session for a number of reasons, mainly the wife joined me. We just scaled everything to her ability/loading. Cut a few lifts back to 2 sets as I was spending time working through correct form and queues. Really proud of her as she did a HIT class this morning as well. As mentioned above had a really good pump, got some more PB's.

Energy/motivation:
Much better today , was keen for it which reflected in the results.

Coaching adjustments;
None so far

Miscellaneous thoughts:
Had some dry needling this morning at the physiotherapist in my right traps.
The wife took pics today for me at they gym so I didnt have to try hold the phone and take them myself. I'm also pretty oblivious to most things especially when I'm focused on training, I could see her watching people and I asked her whats going on. She said a lot of people are looking at you when your lifting the changes must be starting to get really noticeable. They will all think im on something, oh well such is life.
I am going to have to be mindful of loading now its getting up there, and the bloody niggle is returning to my right arm.

bros the supps are looking sweet! nice pre workouts too, bet you getting some sick pumps @Wookie

 

[Wookie]

bros the supps are looking sweet! nice pre workouts too, bet you getting some sick pumps @Wookie

I certainly did that day. As I was writing them all done in the log I was wondering if it was a bit much, but it worked .

 

[ceo]

I certainly did that day. As I was writing them all done in the log I was wondering if it was a bit much, but it worked .

bros this looks solid!

 

[Ulter]

Friday 17th
Werk 3 Day 5— Daily Log

Fasted Body Weight: 99.5 kg (+0,7kg)
Blood Pressure: 105/69
Steps: 7,770
Resting HR: 65 bpm
Notes:
Everything tracking well here

---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2,337 kcal
Actual Macros: C: 237g | P: 225g | F: 47g
Fibre: 51
Notes:
Honestly not much to report here. Everything is tracking along fairly well. Macros and cals are close. Biggest change has been focusing on fibre which is having a postive effect.
---

PEDs & Peptides
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg, NPP 140mg PW
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHKCU - 250mcg/250mcg/1.25mg AM and PM
Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur

Injection Details: LHS Delt. Tried pulling with a 27g slin and back loading a 29g slin. Won't be doing that again, to long to pull which isnt really and issue but back loading 0.7mL there is the issue of the liquid not going far enough down the tube that it wont all fit. Or as you push the plunger in some comes out the tip. Ill just stick to the slip tips, works just fine for me.
---
Side Effects & Adjustments:
Am noticing increased not pain but tenderness in the cervical/neck area. The increased loading may be getting to the limit and its not something i want to jeopardise.
---

Support Supplements:

2nd day of running the split dosing as below. I dont expect to notice a difference but as long as it works in the background.

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin
---

Recovery & Health:

Sleep: 6h 38m rating of fair 78.
This is an interesting one, I felt like I was having a shit sleep, lots of dreams almost vivid but I felt fine, maybe it was alot of REM.

Hydration: 5.5 L water + electrolytes
---

Training:

Session Type: Push
Rehab: Completed at physiologist appointment earlier today
Warm-Up: Banded 7's
Main Lifts:
Incline DB: 42.5kg x 8, 8, 7
BB Bench: 102.5kg x 8, 8, 6
DB Fly: 20kg x 10, 10
DB Shoulder Press: 20kg x 10, 10
Lateral Raise: 16.5kg x 8, 8
Upright Cable Row: 36.25kg x 10, 10
Tricep Pushdown: 48.75kg x 10, 10
Single Arm Tri Extension: 12.5kg x 10, 10

Cardio: 30mins 3deg @ 4km/h
---
Pre-workout:
2 scoops pump juice
2 scoops Warrior
20mg Cialis
20mg Var
20mg Methylene Blue
3mg Slup
600mg Alpha-GPC
Actually felt a good pump today

---

Notes:

Training Notes:
Really good session for a number of reasons, mainly the wife joined me. We just scaled everything to her ability/loading. Cut a few lifts back to 2 sets as I was spending time working through correct form and queues. Really proud of her as she did a HIT class this morning as well. As mentioned above had a really good pump, got some more PB's.

Energy/motivation:
Much better today , was keen for it which reflected in the results.

Coaching adjustments;
None so far

Miscellaneous thoughts:
Had some dry needling this morning at the physiotherapist in my right traps.
The wife took pics today for me at they gym so I didnt have to try hold the phone and take them myself. I'm also pretty oblivious to most things especially when I'm focused on training, I could see her watching people and I asked her whats going on. She said a lot of people are looking at you when your lifting the changes must be starting to get really noticeable. They will all think im on something, oh well such is life.
I am going to have to be mindful of loading now its getting up there, and the bloody niggle is returning to my right arm.

you are looking super yolked in the pictures. arms look super tight and vascular. @Wookie the orals are looking good!

 

[2Thick]

I have the the wife to thank for the better pictures yesterday. I may have to invest in a tripod for when she isnt around to help me

yeah seems like i see more and more of those in the gym

 

[Wookie]

yeah seems like i see more and more of those in the gym

Yeah, look im not much of a photo person at the best of times, never have been but I also understand the importance of it. Not just for logging but progression and also being able look back to see where we started. That's one area I wanted to improve on looking back at my cut log. I only had 2 photos of where I started at.
The wife has started to come more now tho so maybe she can just be my personal photographer

 

[LevButlerov]

Yeah, look im not much of a photo person at the best of times, never have been but I also understand the importance of it. Not just for logging but progression and also being able look back to see where we started. That's one area I wanted to improve on looking back at my cut log. I only had 2 photos of where I started at.
The wife has started to come more now tho so maybe she can just be my personal photographer

get your lady to do it, EVO no judgement zone its good to see progress in pics @Wookie

 

[ballin2504]

Friday 17th
Werk 3 Day 5— Daily Log

Fasted Body Weight: 99.5 kg (+0,7kg)
Blood Pressure: 105/69
Steps: 7,770
Resting HR: 65 bpm
Notes:
Everything tracking well here

---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2,337 kcal
Actual Macros: C: 237g | P: 225g | F: 47g
Fibre: 51
Notes:
Honestly not much to report here. Everything is tracking along fairly well. Macros and cals are close. Biggest change has been focusing on fibre which is having a postive effect.
---

PEDs & Peptides
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg, NPP 140mg PW
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHKCU - 250mcg/250mcg/1.25mg AM and PM
Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur

Injection Details: LHS Delt. Tried pulling with a 27g slin and back loading a 29g slin. Won't be doing that again, to long to pull which isnt really and issue but back loading 0.7mL there is the issue of the liquid not going far enough down the tube that it wont all fit. Or as you push the plunger in some comes out the tip. Ill just stick to the slip tips, works just fine for me.
---
Side Effects & Adjustments:
Am noticing increased not pain but tenderness in the cervical/neck area. The increased loading may be getting to the limit and its not something i want to jeopardise.
---

Support Supplements:

2nd day of running the split dosing as below. I dont expect to notice a difference but as long as it works in the background.

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin
---

Recovery & Health:

Sleep: 6h 38m rating of fair 78.
This is an interesting one, I felt like I was having a shit sleep, lots of dreams almost vivid but I felt fine, maybe it was alot of REM.

Hydration: 5.5 L water + electrolytes
---

Training:

Session Type: Push
Rehab: Completed at physiologist appointment earlier today
Warm-Up: Banded 7's
Main Lifts:
Incline DB: 42.5kg x 8, 8, 7
BB Bench: 102.5kg x 8, 8, 6
DB Fly: 20kg x 10, 10
DB Shoulder Press: 20kg x 10, 10
Lateral Raise: 16.5kg x 8, 8
Upright Cable Row: 36.25kg x 10, 10
Tricep Pushdown: 48.75kg x 10, 10
Single Arm Tri Extension: 12.5kg x 10, 10

Cardio: 30mins 3deg @ 4km/h
---
Pre-workout:
2 scoops pump juice
2 scoops Warrior
20mg Cialis
20mg Var
20mg Methylene Blue
3mg Slup
600mg Alpha-GPC
Actually felt a good pump today

---

Notes:

Training Notes:
Really good session for a number of reasons, mainly the wife joined me. We just scaled everything to her ability/loading. Cut a few lifts back to 2 sets as I was spending time working through correct form and queues. Really proud of her as she did a HIT class this morning as well. As mentioned above had a really good pump, got some more PB's.

Energy/motivation:
Much better today , was keen for it which reflected in the results.

Coaching adjustments;
None so far

Miscellaneous thoughts:
Had some dry needling this morning at the physiotherapist in my right traps.
The wife took pics today for me at they gym so I didnt have to try hold the phone and take them myself. I'm also pretty oblivious to most things especially when I'm focused on training, I could see her watching people and I asked her whats going on. She said a lot of people are looking at you when your lifting the changes must be starting to get really noticeable. They will all think im on something, oh well such is life.
I am going to have to be mindful of loading now its getting up there, and the bloody niggle is returning to my right arm.

@Wookie I’ve never tired dry needling. I’ve heard good things though

 

[Wookie]

@Wookie I’ve never tired dry needling. I’ve heard good things though

Ive only had it 3 times, and so far I have to say it works. You can feel a twitch/electric shock as it goes in and also when they take it out.

 

[Wookie]

Weekly Review — Gain Phase | Week 3 (Ending 19th October)
---

Baseline & Overview

Starting Weight: 98.8kg
Current Weight: 101.9kg (+3.1kg)
Estimated Body Fat: ~12%
Average Sleep: ~6 hrs 30m/night (-26m)
Average Steps: ~7,326 per day
Resting HR: 66 bpm
BP (avg): ~105/67


Measurements (fasted, relaxed, no pump):
Waist: 86m (+1cm)

Arms:
Relaxed: R36.5cm +0.5/L35.5 cm (no change)
Flexed: R43cm +0.5cm/ L42.5cm + 0.5cm

Chest: 115m + 1cm

Thighs: R63cm +0.5cm/ L61cm (no changes)

Calves: R37.5cm +0.5cm/L37.5cm +0.5cm

Neck: 44 cm (no change)

Summary:
Week 3 completed of the new gain phase under the coaching of @Gains Man with Sparta products all provided by the legends @UGL OZ @UGL OZ Support Rep . Strength has continued to shift upward with maxes increasing across multiple movements. Then volume will reduce as I implement the all out efforts for each movement now that im finding my max.

---

Nutrition

Target Calories: ~2,330 kcal
Target Macros: C 250 g | P 220 g | F 50 g
Average Calories: ~2,346 kcal
Average Actual: C 234 g | P 225 g | F 51 g
Fibre: ~39 g
Hydration: 5 L daily + electrolytes

Notes:
Alot better this week achieveing target macros. Food noise comes and goes, some days nothing other days i want to eat everything in the pantry.
---

Recovery & Health

Sleep: Sleep has remained the same, some good some bad. Blood pressure is in a really good place, still no need for any medical control. This will be really good for the effects EQ can have on the body once full saturation is achieved.
Weight has increased for the week, looking at the daily tracking the majority of it was in that last 4 days. I'm assuming as loading and muscular stress has increased its glycogen/water retention.

Left leg issues have all but been resolved so leg training has been able to continue with full loading.

Energy as been surprisingly good, there was one flat day but still got the session done.
Right arm niggle has returned so will increase the rehab work for that. Have noticed some tension in the neck which would be related to the increased loading, will have to continue to monitor and even implement deload weeks and bit more frequently than "normal".
--

Highlights:

- Strength increase across most of the lifts.
- Noted increased pumps and vascularity is looking good even with increased food, abs still visible even tho I'm back into triple digits.

Improvement opportunities:
- Focus on sticking to calorie goals
- Adding ab work in daily with the plan restructure.

Next Week:
- Pretty much the same still as its only the 4th week so saturation wont be achieved yet. Focus on food goals. Keep the focus on the training, dont sweat the small stuff.
Increased rehab work on arm to stay on top of the niggle.

 

[2Thick]

Yeah, look im not much of a photo person at the best of times, never have been but I also understand the importance of it. Not just for logging but progression and also being able look back to see where we started. That's one area I wanted to improve on looking back at my cut log. I only had 2 photos of where I started at.
The wife has started to come more now tho so maybe she can just be my personal photographer

yeah i knocked one over the other day. the guy plopped it in front of my space on the bench press lol

 

[Wookie]

20th October
Week 4 Day 1 — Daily Log

Fasted Body Weight: 102.4 kg
Blood Pressure: 105/63
Steps: 4,219
Resting HR: 67 bpm
Notes:
Other than the weight gain everything here is tracking good. 2.9kg increase from Friday morning to Monday morning
---

Nutrition

Target Calories: 2300 kcal
Target Macros: C: 250g | P: 120g | F: 50g
Actual Calories: XXXX kcal
Actual Macros: C: XXXg | P: XXXg | F: XXg
Fibre:
Notes:
Not going to hide or lie from this, yesterday would have been my worse day for food. Over consumption in the middle part of the day, taste testing baking that my kids were doing with Mumma bear. Excessive carbs from dates and Sultanas, all on top of my normal meals. Disappointed in myself in falling like this. Focus this week is strict adherence with maybe even a slight deficit of goal to help offset the over consumption.


---

PEDs & Peptides
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg, NPP 140mg PW
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
Wolverine Stack 500mcg AM/PM

Performance / Fat Loss Aids:
Retatrutide - 2mg PW Monday

Injection Details:
LHS Quad, yesterday's Quad shot was a squirter when I pulled out. No signs of issue or pip today.

---
Side Effects & Adjustments:
Going to try the Reta in one dose as opposed to split dosing. Also considering adding tirzepatide at 2mg week for the stronger appetite suppression. Currently discussing with coach before making and decisions.
---

Support Supplements:

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin


---

Recovery & Health:

Sleep: 6h 18m Poor rating.
Had indigestion last night resulting in poor sleep with lots of wake ups. Forgot to turn the 3am alarm off as well so that woke me up.

Digestion: Fibre is good maybe to food. Have had indigestion all day which has been a pain.

Hydration:
5 L water + electrolytes, water down a bit, was driving a lot today so was hard to keep the hydration up.

---

Training:

Session Type: Pull
Warm-Up / Rehab: As perscribed

Main Lifts:
Chin ups: 12, 12, 12
Close Grip Pull Down: 80kg x 8, 10, 10
DB Row: 45kg x 10, 10, 10
Bent Over DB Fly: 15kg x 10, 10, 10
Seated Face Pull: 45kg x 12, 12, 13
Seated DB Incline Curl: 12.5kg x 12, 12, 12
Hammer Curl: 20kg x 12, 12, 12

Cardio: 20mins @ 12 degree 3km/h
Rehab: Tennis Elbow Work


---
Pre-workout:
2 scoops pump juice
2 scoops discord
1 scoop creatine
20mg anavar
20mg Cialis
20mg Methylene Blue
2mg Slupp
1mL Psycho90
---

Notes:

Training Notes:
Another really good session with increased reps or weight across the board. Actually had a good sweat up as well. For me the highlight was the chin ups. Having been bigger for so long and only able to do 2-3 sometimes 4 reps, to pull 3 sets of 12 is a huge achievement. As my arm niggle clears up ill switch hand grip from Chin to Pull ups .

Energy/motivation:
Good Energy, probably from the smorgasbord of pre workout additives and motivated as this is my favourite day, plus wanting to attone for my bad weekend of food.

Coaching adjustments:
Biggest one from weekly check-in is the food control. Coach is happy that the abs are still visible and agrees some of the weight will by glycogen/fluid but the weight is increasing a bit to fast. Also the training plan adjustment which im hoping comes through tonight.

Miscellaneous thoughts:
Going to try creame of rice as everyone is rating it. Will have it as breakfast and just swap the oats out but keep everything else in.

 

[LevButlerov]

Weekly Review — Gain Phase | Week 3 (Ending 19th October)
---

Baseline & Overview

Starting Weight: 98.8kg
Current Weight: 101.9kg (+3.1kg)
Estimated Body Fat: ~12%
Average Sleep: ~6 hrs 30m/night (-26m)
Average Steps: ~7,326 per day
Resting HR: 66 bpm
BP (avg): ~105/67


Measurements (fasted, relaxed, no pump):
Waist: 86m (+1cm)

Arms:
Relaxed: R36.5cm +0.5/L35.5 cm (no change)
Flexed: R43cm +0.5cm/ L42.5cm + 0.5cm

Chest: 115m + 1cm

Thighs: R63cm +0.5cm/ L61cm (no changes)

Calves: R37.5cm +0.5cm/L37.5cm +0.5cm

Neck: 44 cm (no change)

Summary:
Week 3 completed of the new gain phase under the coaching of @Gains Man with Sparta products all provided by the legends @UGL OZ @UGL OZ Support Rep . Strength has continued to shift upward with maxes increasing across multiple movements. Then volume will reduce as I implement the all out efforts for each movement now that im finding my max.

---

Nutrition

Target Calories: ~2,330 kcal
Target Macros: C 250 g | P 220 g | F 50 g
Average Calories: ~2,346 kcal
Average Actual: C 234 g | P 225 g | F 51 g
Fibre: ~39 g
Hydration: 5 L daily + electrolytes

Notes:
Alot better this week achieveing target macros. Food noise comes and goes, some days nothing other days i want to eat everything in the pantry.
---

Recovery & Health

Sleep: Sleep has remained the same, some good some bad. Blood pressure is in a really good place, still no need for any medical control. This will be really good for the effects EQ can have on the body once full saturation is achieved.
Weight has increased for the week, looking at the daily tracking the majority of it was in that last 4 days. I'm assuming as loading and muscular stress has increased its glycogen/water retention.

Left leg issues have all but been resolved so leg training has been able to continue with full loading.

Energy as been surprisingly good, there was one flat day but still got the session done.
Right arm niggle has returned so will increase the rehab work for that. Have noticed some tension in the neck which would be related to the increased loading, will have to continue to monitor and even implement deload weeks and bit more frequently than "normal".
--

Highlights:

- Strength increase across most of the lifts.
- Noted increased pumps and vascularity is looking good even with increased food, abs still visible even tho I'm back into triple digits.

Improvement opportunities:
- Focus on sticking to calorie goals
- Adding ab work in daily with the plan restructure.

Next Week:
- Pretty much the same still as its only the 4th week so saturation wont be achieved yet. Focus on food goals. Keep the focus on the training, dont sweat the small stuff.
Increased rehab work on arm to stay on top of the niggle.

20th October
Week 4 Day 1 — Daily Log

Fasted Body Weight: 102.4 kg
Blood Pressure: 105/63
Steps: 4,219
Resting HR: 67 bpm
Notes:
Other than the weight gain everything here is tracking good. 2.9kg increase from Friday morning to Monday morning
---

Nutrition

Target Calories: 2300 kcal
Target Macros: C: 250g | P: 120g | F: 50g
Actual Calories: XXXX kcal
Actual Macros: C: XXXg | P: XXXg | F: XXg
Fibre:
Notes:
Not going to hide or lie from this, yesterday would have been my worse day for food. Over consumption in the middle part of the day, taste testing baking that my kids were doing with Mumma bear. Excessive carbs from dates and Sultanas, all on top of my normal meals. Disappointed in myself in falling like this. Focus this week is strict adherence with maybe even a slight deficit of goal to help offset the over consumption.


---

PEDs & Peptides
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg, NPP 140mg PW
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
Wolverine Stack 500mcg AM/PM

Performance / Fat Loss Aids:
Retatrutide - 2mg PW Monday

Injection Details:
LHS Quad, yesterday's Quad shot was a squirter when I pulled out. No signs of issue or pip today.

---
Side Effects & Adjustments:
Going to try the Reta in one dose as opposed to split dosing. Also considering adding tirzepatide at 2mg week for the stronger appetite suppression. Currently discussing with coach before making and decisions.
---

Support Supplements:

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin


---

Recovery & Health:

Sleep: 6h 18m Poor rating.
Had indigestion last night resulting in poor sleep with lots of wake ups. Forgot to turn the 3am alarm off as well so that woke me up.

Digestion: Fibre is good maybe to food. Have had indigestion all day which has been a pain.

Hydration:
5 L water + electrolytes, water down a bit, was driving a lot today so was hard to keep the hydration up.

---

Training:

Session Type: Pull
Warm-Up / Rehab: As perscribed

Main Lifts:
Chin ups: 12, 12, 12
Close Grip Pull Down: 80kg x 8, 10, 10
DB Row: 45kg x 10, 10, 10
Bent Over DB Fly: 15kg x 10, 10, 10
Seated Face Pull: 45kg x 12, 12, 13
Seated DB Incline Curl: 12.5kg x 12, 12, 12
Hammer Curl: 20kg x 12, 12, 12

Cardio: 20mins @ 12 degree 3km/h
Rehab: Tennis Elbow Work


---
Pre-workout:
2 scoops pump juice
2 scoops discord
1 scoop creatine
20mg anavar
20mg Cialis
20mg Methylene Blue
2mg Slupp
1mL Psycho90
---

Notes:

Training Notes:
Another really good session with increased reps or weight across the board. Actually had a good sweat up as well. For me the highlight was the chin ups. Having been bigger for so long and only able to do 2-3 sometimes 4 reps, to pull 3 sets of 12 is a huge achievement. As my arm niggle clears up ill switch hand grip from Chin to Pull ups .

Energy/motivation:
Good Energy, probably from the smorgasbord of pre workout additives and motivated as this is my favourite day, plus wanting to attone for my bad weekend of food.

Coaching adjustments:
Biggest one from weekly check-in is the food control. Coach is happy that the abs are still visible and agrees some of the weight will by glycogen/fluid but the weight is increasing a bit to fast. Also the training plan adjustment which im hoping comes through tonight.

Miscellaneous thoughts:
Going to try creame of rice as everyone is rating it. Will have it as breakfast and just swap the oats out but keep everything else in.

Strong day logged. Pull work looked solid and those 3 sets of 12 chin ups are a big win after being limited before, that’s serious progress.

Even with poor sleep and indigestion you pushed through, so good discipline there. Lock the food back in this week and let the coach guide the next adjustment.

 

[25homes]

Week 2
Day 3 — Daily Log

Fasted Body Weight: 98.2 kg (no change)
Blood Pressure: 106/69
Steps: 8,395
Resting HR: 62bpm
Notes:
Weight holding steady, calories may be maintenance levels will continue to monitor and discuss with coach. Everything else is looking good

---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2,423 kcal
Actual Macros: C: 242g | P: 226g | F: 50g
Fibre: 30g
Notes: Slightly over for cals, Macros nearly bang on. Appetite again has been an issue, more so during the day yesterday than the evening like it normally has been. Looking at making my smoothie as an overnight oats as opposed to a drink. Hopefully that helps satiety longer.
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta
Test E 525mg, EQ 280mg, NPP 140mg, Total of 0.7mL per day
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHK - 250mcg/250mcg/1.25mg

Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur

Injection Details: LHS Lat 27gx13mm
Again no issues with current and previous spots used.
---

Side Effects & Adjustments:
Can feel the leg DOMS, and also overall I wouldnt say sore or stiff but I can feel Yesterday’s push session in a positive way.
Can feel a bit of the twinge returning to right arm, will increase the tennis elbow rehab work
---

Support Supplements:
No Change yet, still waiting on parcel.

---

Recovery & Health:

Sleep: 5h 1m, rated at fair which o agree with, 2 wake ups one which was only a bit after an hour.
Wednesday are always a 3am wake up. Get up with wife as she leaves at 4am for work. Will try get a nap in during the day. Got an hour nap before heading into gym

Digestion: Again no change, everything is going good here ATM


Hydration: 5.5 L water + electrolytes
---

Training:

Session Type: Push
Rehab: As per recommendation daily
Warm-Up: Banded 7's

Main Lifts: Max working sets listed
Pull ups: BW x 12, 11, 8
Close Grip Lat Pull Down: 80kg x 8, 8, 8
DB Row: 45kg x 8, 8, 8 (PB)
Rear Delt Rev Fly: 15kg x 8, 8, 8 (PB)
Seated Face Pull: 45kg x 10, 10, 10
Hammer Curl: 20kg x 12, 12, 12 (PB)
Seated incline Curl: 12.5kg x 10, 10, 10

Cardio: 30mins @ 3 deg 4km/h
Rehab: Tennis elbow work
3 sets 17.5kg wrist curls x 10 then 9kg reverse wrist curls x 5 then 30 sec hold in contracted position
---
Pre-workout:
Pump Juice 2 scoops
Novo Drive Intra 1 scoop
Alpha-GPC 600mg
---

Notes:

Training Notes:
Another day of good PR/increases.
Seated incline curl felt much better for strain, vascularity and pump than Preacher curls.

Energy/motivation:
Actually felt a little off/flat after the massage. Went and had an hours nap before going to the gym and felt much better.

Coaching adjustments:
Nothing as of yet, still tweaking the training plan

Miscellaneous thoughts:
Instead of smoothie used same ingredients to make overnight oats, hoping the chewing helps increase satiety as opposed to blitzing it all and drinking it, looking back in the day i believe it has so will continue. Pic will be attached, dosnt look the best colour wise but thays from the Greens and Digestive Fusion i add.

Massage this morning, will be good with the current doms and left Hamstring.

Really good update here

 

[Mobster]

Tasting kids food is fine. It's a part of being a dad. Just eat less later on

 

[stevesmi]

20th October
Week 4 Day 1 — Daily Log

Fasted Body Weight: 102.4 kg
Blood Pressure: 105/63
Steps: 4,219
Resting HR: 67 bpm
Notes:
Other than the weight gain everything here is tracking good. 2.9kg increase from Friday morning to Monday morning
---

Nutrition

Target Calories: 2300 kcal
Target Macros: C: 250g | P: 120g | F: 50g
Actual Calories: XXXX kcal
Actual Macros: C: XXXg | P: XXXg | F: XXg
Fibre:
Notes:
Not going to hide or lie from this, yesterday would have been my worse day for food. Over consumption in the middle part of the day, taste testing baking that my kids were doing with Mumma bear. Excessive carbs from dates and Sultanas, all on top of my normal meals. Disappointed in myself in falling like this. Focus this week is strict adherence with maybe even a slight deficit of goal to help offset the over consumption.


---

PEDs & Peptides
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg, NPP 140mg PW
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
Wolverine Stack 500mcg AM/PM

Performance / Fat Loss Aids:
Retatrutide - 2mg PW Monday

Injection Details:
LHS Quad, yesterday's Quad shot was a squirter when I pulled out. No signs of issue or pip today.

---
Side Effects & Adjustments:
Going to try the Reta in one dose as opposed to split dosing. Also considering adding tirzepatide at 2mg week for the stronger appetite suppression. Currently discussing with coach before making and decisions.
---

Support Supplements:

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin


---

Recovery & Health:

Sleep: 6h 18m Poor rating.
Had indigestion last night resulting in poor sleep with lots of wake ups. Forgot to turn the 3am alarm off as well so that woke me up.

Digestion: Fibre is good maybe to food. Have had indigestion all day which has been a pain.

Hydration:
5 L water + electrolytes, water down a bit, was driving a lot today so was hard to keep the hydration up.

---

Training:

Session Type: Pull
Warm-Up / Rehab: As perscribed

Main Lifts:
Chin ups: 12, 12, 12
Close Grip Pull Down: 80kg x 8, 10, 10
DB Row: 45kg x 10, 10, 10
Bent Over DB Fly: 15kg x 10, 10, 10
Seated Face Pull: 45kg x 12, 12, 13
Seated DB Incline Curl: 12.5kg x 12, 12, 12
Hammer Curl: 20kg x 12, 12, 12

Cardio: 20mins @ 12 degree 3km/h
Rehab: Tennis Elbow Work


---
Pre-workout:
2 scoops pump juice
2 scoops discord
1 scoop creatine
20mg anavar
20mg Cialis
20mg Methylene Blue
2mg Slupp
1mL Psycho90
---

Notes:

Training Notes:
Another really good session with increased reps or weight across the board. Actually had a good sweat up as well. For me the highlight was the chin ups. Having been bigger for so long and only able to do 2-3 sometimes 4 reps, to pull 3 sets of 12 is a huge achievement. As my arm niggle clears up ill switch hand grip from Chin to Pull ups .

Energy/motivation:
Good Energy, probably from the smorgasbord of pre workout additives and motivated as this is my favourite day, plus wanting to attone for my bad weekend of food.

Coaching adjustments:
Biggest one from weekly check-in is the food control. Coach is happy that the abs are still visible and agrees some of the weight will by glycogen/fluid but the weight is increasing a bit to fast. Also the training plan adjustment which im hoping comes through tonight.

Miscellaneous thoughts:
Going to try creame of rice as everyone is rating it. Will have it as breakfast and just swap the oats out but keep everything else in.

@Wookie the arms are looking great! big muscles and biceps are looking massive. chin ups are really good. i like monkey bars

 

[Wookie]

21st October
Week 4 Day 2 — Daily Log

Fasted Body Weight: 101.3kg(-1.1kg)
Blood Pressure: 95/58
Steps: 8,536
Resting HR: 69 bpm
Notes:
Sizable drop in weight which would be water related. Maintaining really good vitals which is putting me in a good place for the EQ as saturation gets closer.
---

Nutrition

Target Calories: 2,330p kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2,274 kcal
Actual Macros: C: 257g | P: 229g | F: 47g
Fibre: 25g
Notes:
Much better day for food and tracking
Being busy has helped as I was out most of the day with the young fella.

---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta products
Test E 525mg, EQ 280mg, NPP 140mg
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB - 500mcg AM/PM

Performance / Fat Loss Aids:
Retatrutide - 2mg PW Monday

Injection Details: RHS Glute 27gx13mm
No other issue
---
Side Effects & Adjustments:
Only Adjustments so far is taking the full 2mg Reta in one dose instead of split dosing
---

Support Supplements:

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin
---

Recovery & Health:

Sleep: 6h 50m Fair rating of 77, I agree felt solid. Got 1h 37 REM which is an increase over the average. Slight indigestion issues which was ongoing all day yesterday


Hydration: 5 L water + electrolytes
Water down slightly but this is only measured from my water bottle and dosnt take into account any other fluids throughout the day. Coffee, pre and post work out, protein shake etc

---

Training:

Session Type: Legs
Warm-Up / Rehab: As perscribed daily, followed by foam roller and couch stretches.

Main Lifts: All Technogym maxhines except lifefitness smith machine for the Calf raises
Leg Extension: 110kg x 9, 9, 9
Single Leg Press: 130kg x 10, 10, 10
Hack Squat: 120kg x 8, 8, 12
Laying Hamstring Curl: 45kg x 12, 12, 12
Straight Leg Deadlift: 105kg x 8
Standing Calf Raises: 140kg x 12, 12, 12
Seated Calf Raise: 100kg x 15, 15, 15

Accessories:
Hanging Leg Raises: 3 x 10
Decline Sit-ups: 3 x 20

Cardio:
15mins 12deg 3km/h
15mins 3 deg 4km/h
Rehab: (e.g., tennis elbow work, mobility)
---
Pre-workout:
2 scoops Warrior
2 scoops Pump Juice
20mg Anavar
20mg Methylene Blue
20mg Cialis
600mg Alpha-GPC
1mL Psycho90.
---

Notes:

Training Notes:
Increased loading and or rep PB's across all exercises. Another really good session, wife come in after work near the back end so slowed my work rate down as I worked through some shoulder mobility/Rehab movements for her. Tuesdays I have the luxury of about 3.5hrs at the gym waiting for my kids to finish their different sporting activities so I usually poke along as there isnt a need to be in and out.

Energy/motivation:
Again very good, always keen especially as their is improvement every day.

Coaching adjustments:
New training plan has dropped as inhave been mentioning. Push, Pull, Leg, Upper, Lower split. Ill run this for a few weeks to guage volume and have ajustments made if needed

Miscellaneous thoughts:
Working hard on adherence to nutrition, tried using rice flour instead of oats in my morning feed.

Also did a egg white meringue style feed for lunch which looks like a large volume meal but is only 230cals
19g C, 6g F, 25g P. Picture attached
1 cup egg whites
100g blueberries
30mL zero sugar caramel syrup
30mL zero sugar choc fudge
16g whiped creame (46 cal)
Sprinkle cinnamon sugar

Pre workout meal consisted of 3 corn thins, 60g banana, 15g honey and a sprinkle of cinnamon sugar.

 

[ceo]

21st October
Week 4 Day 2 — Daily Log

Fasted Body Weight: 101.3kg(-1.1kg)
Blood Pressure: 95/58
Steps: 8,536
Resting HR: 69 bpm
Notes:
Sizable drop in weight which would be water related. Maintaining really good vitals which is putting me in a good place for the EQ as saturation gets closer.
---

Nutrition

Target Calories: 2,330p kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2,274 kcal
Actual Macros: C: 257g | P: 229g | F: 47g
Fibre: 25g
Notes:
Much better day for food and tracking
Being busy has helped as I was out most of the day with the young fella.

---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta products
Test E 525mg, EQ 280mg, NPP 140mg
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB - 500mcg AM/PM

Performance / Fat Loss Aids:
Retatrutide - 2mg PW Monday

Injection Details: RHS Glute 27gx13mm
No other issue
---
Side Effects & Adjustments:
Only Adjustments so far is taking the full 2mg Reta in one dose instead of split dosing
---

Support Supplements:

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin
---

Recovery & Health:

Sleep: 6h 50m Fair rating of 77, I agree felt solid. Got 1h 37 REM which is an increase over the average. Slight indigestion issues which was ongoing all day yesterday


Hydration: 5 L water + electrolytes
Water down slightly but this is only measured from my water bottle and dosnt take into account any other fluids throughout the day. Coffee, pre and post work out, protein shake etc

---

Training:

Session Type: Legs
Warm-Up / Rehab: As perscribed daily, followed by foam roller and couch stretches.

Main Lifts: All Technogym maxhines except lifefitness smith machine for the Calf raises
Leg Extension: 110kg x 9, 9, 9
Single Leg Press: 130kg x 10, 10, 10
Hack Squat: 120kg x 8, 8, 12
Laying Hamstring Curl: 45kg x 12, 12, 12
Straight Leg Deadlift: 105kg x 8
Standing Calf Raises: 140kg x 12, 12, 12
Seated Calf Raise: 100kg x 15, 15, 15

Accessories:
Hanging Leg Raises: 3 x 10
Decline Sit-ups: 3 x 20

Cardio:
15mins 12deg 3km/h
15mins 3 deg 4km/h
Rehab: (e.g., tennis elbow work, mobility)
---
Pre-workout:
2 scoops Warrior
2 scoops Pump Juice
20mg Anavar
20mg Methylene Blue
20mg Cialis
600mg Alpha-GPC
1mL Psycho90.
---

Notes:

Training Notes:
Increased loading and or rep PB's across all exercises. Another really good session, wife come in after work near the back end so slowed my work rate down as I worked through some shoulder mobility/Rehab movements for her. Tuesdays I have the luxury of about 3.5hrs at the gym waiting for my kids to finish their different sporting activities so I usually poke along as there isnt a need to be in and out.

Energy/motivation:
Again very good, always keen especially as their is improvement every day.

Coaching adjustments:
New training plan has dropped as inhave been mentioning. Push, Pull, Leg, Upper, Lower split. Ill run this for a few weeks to guage volume and have ajustments made if needed

Miscellaneous thoughts:
Working hard on adherence to nutrition, tried using rice flour instead of oats in my morning feed.

Also did a egg white meringue style feed for lunch which looks like a large volume meal but is only 230cals
19g C, 6g F, 25g P. Picture attached
1 cup egg whites
100g blueberries
30mL zero sugar caramel syrup
30mL zero sugar choc fudge
16g whiped creame (46 cal)
Sprinkle cinnamon sugar

Pre workout meal consisted of 3 corn thins, 60g banana, 15g honey and a sprinkle of cinnamon sugar.

bros that good looking food dayum. like some damn good dessert. my wife make something asian just like that don't even know what she call it @Wookie

 

[ROIDDERS]

21st October
Week 4 Day 2 — Daily Log

Fasted Body Weight: 101.3kg(-1.1kg)
Blood Pressure: 95/58
Steps: 8,536
Resting HR: 69 bpm
Notes:
Sizable drop in weight which would be water related. Maintaining really good vitals which is putting me in a good place for the EQ as saturation gets closer.
---

Nutrition

Target Calories: 2,330p kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2,274 kcal
Actual Macros: C: 257g | P: 229g | F: 47g
Fibre: 25g
Notes:
Much better day for food and tracking
Being busy has helped as I was out most of the day with the young fella.

---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta products
Test E 525mg, EQ 280mg, NPP 140mg
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB - 500mcg AM/PM

Performance / Fat Loss Aids:
Retatrutide - 2mg PW Monday

Injection Details: RHS Glute 27gx13mm
No other issue
---
Side Effects & Adjustments:
Only Adjustments so far is taking the full 2mg Reta in one dose instead of split dosing
---

Support Supplements:

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin
---

Recovery & Health:

Sleep: 6h 50m Fair rating of 77, I agree felt solid. Got 1h 37 REM which is an increase over the average. Slight indigestion issues which was ongoing all day yesterday


Hydration: 5 L water + electrolytes
Water down slightly but this is only measured from my water bottle and dosnt take into account any other fluids throughout the day. Coffee, pre and post work out, protein shake etc

---

Training:

Session Type: Legs
Warm-Up / Rehab: As perscribed daily, followed by foam roller and couch stretches.

Main Lifts: All Technogym maxhines except lifefitness smith machine for the Calf raises
Leg Extension: 110kg x 9, 9, 9
Single Leg Press: 130kg x 10, 10, 10
Hack Squat: 120kg x 8, 8, 12
Laying Hamstring Curl: 45kg x 12, 12, 12
Straight Leg Deadlift: 105kg x 8
Standing Calf Raises: 140kg x 12, 12, 12
Seated Calf Raise: 100kg x 15, 15, 15

Accessories:
Hanging Leg Raises: 3 x 10
Decline Sit-ups: 3 x 20

Cardio:
15mins 12deg 3km/h
15mins 3 deg 4km/h
Rehab: (e.g., tennis elbow work, mobility)
---
Pre-workout:
2 scoops Warrior
2 scoops Pump Juice
20mg Anavar
20mg Methylene Blue
20mg Cialis
600mg Alpha-GPC
1mL Psycho90.
---

Notes:

Training Notes:
Increased loading and or rep PB's across all exercises. Another really good session, wife come in after work near the back end so slowed my work rate down as I worked through some shoulder mobility/Rehab movements for her. Tuesdays I have the luxury of about 3.5hrs at the gym waiting for my kids to finish their different sporting activities so I usually poke along as there isnt a need to be in and out.

Energy/motivation:
Again very good, always keen especially as their is improvement every day.

Coaching adjustments:
New training plan has dropped as inhave been mentioning. Push, Pull, Leg, Upper, Lower split. Ill run this for a few weeks to guage volume and have ajustments made if needed

Miscellaneous thoughts:
Working hard on adherence to nutrition, tried using rice flour instead of oats in my morning feed.

Also did a egg white meringue style feed for lunch which looks like a large volume meal but is only 230cals
19g C, 6g F, 25g P. Picture attached
1 cup egg whites
100g blueberries
30mL zero sugar caramel syrup
30mL zero sugar choc fudge
16g whiped creame (46 cal)
Sprinkle cinnamon sugar

Pre workout meal consisted of 3 corn thins, 60g banana, 15g honey and a sprinkle of cinnamon sugar.

wow that is an impressive little dessert dish. i like how you list the recipe. @Wookie and its not bad at all in terms of if its bad for you

 

[Ulter]

21st October
Week 4 Day 2 — Daily Log

Fasted Body Weight: 101.3kg(-1.1kg)
Blood Pressure: 95/58
Steps: 8,536
Resting HR: 69 bpm
Notes:
Sizable drop in weight which would be water related. Maintaining really good vitals which is putting me in a good place for the EQ as saturation gets closer.
---

Nutrition

Target Calories: 2,330p kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2,274 kcal
Actual Macros: C: 257g | P: 229g | F: 47g
Fibre: 25g
Notes:
Much better day for food and tracking
Being busy has helped as I was out most of the day with the young fella.

---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta products
Test E 525mg, EQ 280mg, NPP 140mg
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB - 500mcg AM/PM

Performance / Fat Loss Aids:
Retatrutide - 2mg PW Monday

Injection Details: RHS Glute 27gx13mm
No other issue
---
Side Effects & Adjustments:
Only Adjustments so far is taking the full 2mg Reta in one dose instead of split dosing
---

Support Supplements:

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin
---

Recovery & Health:

Sleep: 6h 50m Fair rating of 77, I agree felt solid. Got 1h 37 REM which is an increase over the average. Slight indigestion issues which was ongoing all day yesterday


Hydration: 5 L water + electrolytes
Water down slightly but this is only measured from my water bottle and dosnt take into account any other fluids throughout the day. Coffee, pre and post work out, protein shake etc

---

Training:

Session Type: Legs
Warm-Up / Rehab: As perscribed daily, followed by foam roller and couch stretches.

Main Lifts: All Technogym maxhines except lifefitness smith machine for the Calf raises
Leg Extension: 110kg x 9, 9, 9
Single Leg Press: 130kg x 10, 10, 10
Hack Squat: 120kg x 8, 8, 12
Laying Hamstring Curl: 45kg x 12, 12, 12
Straight Leg Deadlift: 105kg x 8
Standing Calf Raises: 140kg x 12, 12, 12
Seated Calf Raise: 100kg x 15, 15, 15

Accessories:
Hanging Leg Raises: 3 x 10
Decline Sit-ups: 3 x 20

Cardio:
15mins 12deg 3km/h
15mins 3 deg 4km/h
Rehab: (e.g., tennis elbow work, mobility)
---
Pre-workout:
2 scoops Warrior
2 scoops Pump Juice
20mg Anavar
20mg Methylene Blue
20mg Cialis
600mg Alpha-GPC
1mL Psycho90.
---

Notes:

Training Notes:
Increased loading and or rep PB's across all exercises. Another really good session, wife come in after work near the back end so slowed my work rate down as I worked through some shoulder mobility/Rehab movements for her. Tuesdays I have the luxury of about 3.5hrs at the gym waiting for my kids to finish their different sporting activities so I usually poke along as there isnt a need to be in and out.

Energy/motivation:
Again very good, always keen especially as their is improvement every day.

Coaching adjustments:
New training plan has dropped as inhave been mentioning. Push, Pull, Leg, Upper, Lower split. Ill run this for a few weeks to guage volume and have ajustments made if needed

Miscellaneous thoughts:
Working hard on adherence to nutrition, tried using rice flour instead of oats in my morning feed.

Also did a egg white meringue style feed for lunch which looks like a large volume meal but is only 230cals
19g C, 6g F, 25g P. Picture attached
1 cup egg whites
100g blueberries
30mL zero sugar caramel syrup
30mL zero sugar choc fudge
16g whiped creame (46 cal)
Sprinkle cinnamon sugar

Pre workout meal consisted of 3 corn thins, 60g banana, 15g honey and a sprinkle of cinnamon sugar.

how are you liking the var and cialis pre workout? @Wookie i bet you get some crazy good pumps. those var pumps are like nothing else too

 

[2Thick]

21st October
Week 4 Day 2 — Daily Log

Fasted Body Weight: 101.3kg(-1.1kg)
Blood Pressure: 95/58
Steps: 8,536
Resting HR: 69 bpm
Notes:
Sizable drop in weight which would be water related. Maintaining really good vitals which is putting me in a good place for the EQ as saturation gets closer.
---

Nutrition

Target Calories: 2,330p kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2,274 kcal
Actual Macros: C: 257g | P: 229g | F: 47g
Fibre: 25g
Notes:
Much better day for food and tracking
Being busy has helped as I was out most of the day with the young fella.

---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta products
Test E 525mg, EQ 280mg, NPP 140mg
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB - 500mcg AM/PM

Performance / Fat Loss Aids:
Retatrutide - 2mg PW Monday

Injection Details: RHS Glute 27gx13mm
No other issue
---
Side Effects & Adjustments:
Only Adjustments so far is taking the full 2mg Reta in one dose instead of split dosing
---

Support Supplements:

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin
---

Recovery & Health:

Sleep: 6h 50m Fair rating of 77, I agree felt solid. Got 1h 37 REM which is an increase over the average. Slight indigestion issues which was ongoing all day yesterday


Hydration: 5 L water + electrolytes
Water down slightly but this is only measured from my water bottle and dosnt take into account any other fluids throughout the day. Coffee, pre and post work out, protein shake etc

---

Training:

Session Type: Legs
Warm-Up / Rehab: As perscribed daily, followed by foam roller and couch stretches.

Main Lifts: All Technogym maxhines except lifefitness smith machine for the Calf raises
Leg Extension: 110kg x 9, 9, 9
Single Leg Press: 130kg x 10, 10, 10
Hack Squat: 120kg x 8, 8, 12
Laying Hamstring Curl: 45kg x 12, 12, 12
Straight Leg Deadlift: 105kg x 8
Standing Calf Raises: 140kg x 12, 12, 12
Seated Calf Raise: 100kg x 15, 15, 15

Accessories:
Hanging Leg Raises: 3 x 10
Decline Sit-ups: 3 x 20

Cardio:
15mins 12deg 3km/h
15mins 3 deg 4km/h
Rehab: (e.g., tennis elbow work, mobility)
---
Pre-workout:
2 scoops Warrior
2 scoops Pump Juice
20mg Anavar
20mg Methylene Blue
20mg Cialis
600mg Alpha-GPC
1mL Psycho90.
---

Notes:

Training Notes:
Increased loading and or rep PB's across all exercises. Another really good session, wife come in after work near the back end so slowed my work rate down as I worked through some shoulder mobility/Rehab movements for her. Tuesdays I have the luxury of about 3.5hrs at the gym waiting for my kids to finish their different sporting activities so I usually poke along as there isnt a need to be in and out.

Energy/motivation:
Again very good, always keen especially as their is improvement every day.

Coaching adjustments:
New training plan has dropped as inhave been mentioning. Push, Pull, Leg, Upper, Lower split. Ill run this for a few weeks to guage volume and have ajustments made if needed

Miscellaneous thoughts:
Working hard on adherence to nutrition, tried using rice flour instead of oats in my morning feed.

Also did a egg white meringue style feed for lunch which looks like a large volume meal but is only 230cals
19g C, 6g F, 25g P. Picture attached
1 cup egg whites
100g blueberries
30mL zero sugar caramel syrup
30mL zero sugar choc fudge
16g whiped creame (46 cal)
Sprinkle cinnamon sugar

Pre workout meal consisted of 3 corn thins, 60g banana, 15g honey and a sprinkle of cinnamon sugar.

@Wookie not bad on this boss. i love the meals you are putting together. proud of you on this one

 

[Tiger Salman Khan]

21st October
Week 4 Day 2 — Daily Log

Fasted Body Weight: 101.3kg(-1.1kg)
Blood Pressure: 95/58
Steps: 8,536
Resting HR: 69 bpm
Notes:
Sizable drop in weight which would be water related. Maintaining really good vitals which is putting me in a good place for the EQ as saturation gets closer.
---

Nutrition

Target Calories: 2,330p kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2,274 kcal
Actual Macros: C: 257g | P: 229g | F: 47g
Fibre: 25g
Notes:
Much better day for food and tracking
Being busy has helped as I was out most of the day with the young fella.

---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta products
Test E 525mg, EQ 280mg, NPP 140mg
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB - 500mcg AM/PM

Performance / Fat Loss Aids:
Retatrutide - 2mg PW Monday

Injection Details: RHS Glute 27gx13mm
No other issue
---
Side Effects & Adjustments:
Only Adjustments so far is taking the full 2mg Reta in one dose instead of split dosing
---

Support Supplements:

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin
---

Recovery & Health:

Sleep: 6h 50m Fair rating of 77, I agree felt solid. Got 1h 37 REM which is an increase over the average. Slight indigestion issues which was ongoing all day yesterday


Hydration: 5 L water + electrolytes
Water down slightly but this is only measured from my water bottle and dosnt take into account any other fluids throughout the day. Coffee, pre and post work out, protein shake etc

---

Training:

Session Type: Legs
Warm-Up / Rehab: As perscribed daily, followed by foam roller and couch stretches.

Main Lifts: All Technogym maxhines except lifefitness smith machine for the Calf raises
Leg Extension: 110kg x 9, 9, 9
Single Leg Press: 130kg x 10, 10, 10
Hack Squat: 120kg x 8, 8, 12
Laying Hamstring Curl: 45kg x 12, 12, 12
Straight Leg Deadlift: 105kg x 8
Standing Calf Raises: 140kg x 12, 12, 12
Seated Calf Raise: 100kg x 15, 15, 15

Accessories:
Hanging Leg Raises: 3 x 10
Decline Sit-ups: 3 x 20

Cardio:
15mins 12deg 3km/h
15mins 3 deg 4km/h
Rehab: (e.g., tennis elbow work, mobility)
---
Pre-workout:
2 scoops Warrior
2 scoops Pump Juice
20mg Anavar
20mg Methylene Blue
20mg Cialis
600mg Alpha-GPC
1mL Psycho90.
---

Notes:

Training Notes:
Increased loading and or rep PB's across all exercises. Another really good session, wife come in after work near the back end so slowed my work rate down as I worked through some shoulder mobility/Rehab movements for her. Tuesdays I have the luxury of about 3.5hrs at the gym waiting for my kids to finish their different sporting activities so I usually poke along as there isnt a need to be in and out.

Energy/motivation:
Again very good, always keen especially as their is improvement every day.

Coaching adjustments:
New training plan has dropped as inhave been mentioning. Push, Pull, Leg, Upper, Lower split. Ill run this for a few weeks to guage volume and have ajustments made if needed

Miscellaneous thoughts:
Working hard on adherence to nutrition, tried using rice flour instead of oats in my morning feed.

Also did a egg white meringue style feed for lunch which looks like a large volume meal but is only 230cals
19g C, 6g F, 25g P. Picture attached
1 cup egg whites
100g blueberries
30mL zero sugar caramel syrup
30mL zero sugar choc fudge
16g whiped creame (46 cal)
Sprinkle cinnamon sugar

Pre workout meal consisted of 3 corn thins, 60g banana, 15g honey and a sprinkle of cinnamon sugar.

@Wookie Good detailed updates.......

 

[Pigsy]

Great work @Wookie

 

[Wookie]

22nd October
Week 4 Day 3 — Daily Log

Fasted Body Weight: 100.9kg(-0.4kg)
Blood Pressure: 110/76
Steps: 9,634
Resting HR: 65bpm
Notes:
No change here, things are still looking good
---

Nutrition

Target Calories: 2330kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2343 kcal
Actual Macros: C: 267g | P: 217g | F: 42g
Fibre: 30g
Notes:
Hard to balance goals as i dont have a specific meal plan. I have lots of meal preps and just count as I go and adjust foods to meet the Macros at the end of the day.

---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg, NPP 140mg
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
Wolverine - 500mcg AM/PM
Performance / Fat Loss Aids:
Retatrutide - 2mg Dosed Mon

Injection Details:
LHS Glute 27gx13mm , no other issues
---

Side Effects & Adjustments:
Feeling a bit down today, one foot in front of the other one step at a time.
No other issue or adjustments.
---

Support Supplements:

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin
---

Recovery & Health:

Sleep: 5h 1m , Got up with wife at 3am as i do every Wednesday, then had another 2 hour sleep after wife went to work. So closer to 7hrs.

Digestion:
No digestion issues today

Hydration: 5 L water + electrolytes
Water down a bit, I need to increase this
---

Training:

Session Type: Upper
Warm-Up / Rehab: As perscribed daily

Main Lifts:
Incline Bench: 100kg x 8, 6
Chest Fly Machine: 40kg x 12, 12
Lat Pulldown: 80kg x 10
Seated Cable Row: 90kg x 10
DB Shoulder Press: Pair 30kg x 10
Tricep Rope Pushdown:36.25kg x 10, 10, 10
Cable Bicep Curl: 36.25kg x 10, 10, 10

Cardio: 30mins @ 3 deg 3.5km/h
Rehab: tennis elbow work
---
Pre-workout:
20mg Anavar
20mg Methylene Blue
10mg Cialis
2mg Slupp
600mg Alpha-GPC
Full Clip (pre workout with 50mg DMAA)
Psycho90 ( injectable Anadrol, Superdrol, Diabol 30mg of each)
---

Notes:

Training Notes: Coach has dropped the new training format which is an Upper and lower day as mentioned earlier. Today was first day doing Upper, so some exercises had ramping to work out the loading for max working set. Really enjoyed the session, no real issue other thay not a fan of the fly machine. I'd rather do DB flys.

Energy/motivation:
Energy was down a bit, just one of those days. Pretty shit house earlier in the day. Put that away on focused on moving forward and having a good session.

Coaching adjustments:
Modifications to the training plan has come through.

Miscellaneous thoughts:
Not much to report here. Did some meal preps today to stock the freezer up. Macro counted for my self , but also made a heap for my wife just portion size instead of macro counting.

 

[Pigsy]

22nd October
Week 4 Day 3 — Daily Log

Fasted Body Weight: 100.9kg(-0.4kg)
Blood Pressure: 110/76
Steps: 9,634
Resting HR: 65bpm
Notes:
No change here, things are still looking good
---

Nutrition

Target Calories: 2330kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2343 kcal
Actual Macros: C: 267g | P: 217g | F: 42g
Fibre: 30g
Notes:
Hard to balance goals as i dont have a specific meal plan. I have lots of meal preps and just count as I go and adjust foods to meet the Macros at the end of the day.

---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg, NPP 140mg
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
Wolverine - 500mcg AM/PM
Performance / Fat Loss Aids:
Retatrutide - 2mg Dosed Mon

Injection Details:
LHS Glute 27gx13mm , no other issues
---

Side Effects & Adjustments:
Feeling a bit down today, one foot in front of the other one step at a time.
No other issue or adjustments.
---

Support Supplements:

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin
---

Recovery & Health:

Sleep: 5h 1m , Got up with wife at 3am as i do every Wednesday, then had another 2 hour sleep after wife went to work. So closer to 7hrs.

Digestion:
No digestion issues today

Hydration: 5 L water + electrolytes
Water down a bit, I need to increase this
---

Training:

Session Type: Upper
Warm-Up / Rehab: As perscribed daily

Main Lifts:
Incline Bench: 100kg x 8, 6
Chest Fly Machine: 40kg x 12, 12
Lat Pulldown: 80kg x 10
Seated Cable Row: 90kg x 10
DB Shoulder Press: Pair 30kg x 10
Tricep Rope Pushdown:36.25kg x 10, 10, 10
Cable Bicep Curl: 36.25kg x 10, 10, 10

Cardio: 30mins @ 3 deg 3.5km/h
Rehab: tennis elbow work
---
Pre-workout:
20mg Anavar
20mg Methylene Blue
10mg Cialis
2mg Slupp
600mg Alpha-GPC
Full Clip (pre workout with 50mg DMAA)
Psycho90 ( injectable Anadrol, Superdrol, Diabol 30mg of each)
---

Notes:

Training Notes: Coach has dropped the new training format which is an Upper and lower day as mentioned earlier. Today was first day doing Upper, so some exercises had ramping to work out the loading for max working set. Really enjoyed the session, no real issue other thay not a fan of the fly machine. I'd rather do DB flys.

Energy/motivation:
Energy was down a bit, just one of those days. Pretty shit house earlier in the day. Put that away on focused on moving forward and having a good session.

Coaching adjustments:
Modifications to the training plan has come through.

Miscellaneous thoughts:
Not much to report here. Did some meal preps today to stock the freezer up. Macro counted for my self , but also made a heap for my wife just portion size instead of macro counting.

Food prep on point

 

[LevButlerov]

22nd October
Week 4 Day 3 — Daily Log

Fasted Body Weight: 100.9kg(-0.4kg)
Blood Pressure: 110/76
Steps: 9,634
Resting HR: 65bpm
Notes:
No change here, things are still looking good
---

Nutrition

Target Calories: 2330kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2343 kcal
Actual Macros: C: 267g | P: 217g | F: 42g
Fibre: 30g
Notes:
Hard to balance goals as i dont have a specific meal plan. I have lots of meal preps and just count as I go and adjust foods to meet the Macros at the end of the day.

---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg, NPP 140mg
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
Wolverine - 500mcg AM/PM
Performance / Fat Loss Aids:
Retatrutide - 2mg Dosed Mon

Injection Details:
LHS Glute 27gx13mm , no other issues
---

Side Effects & Adjustments:
Feeling a bit down today, one foot in front of the other one step at a time.
No other issue or adjustments.
---

Support Supplements:

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin
---

Recovery & Health:

Sleep: 5h 1m , Got up with wife at 3am as i do every Wednesday, then had another 2 hour sleep after wife went to work. So closer to 7hrs.

Digestion:
No digestion issues today

Hydration: 5 L water + electrolytes
Water down a bit, I need to increase this
---

Training:

Session Type: Upper
Warm-Up / Rehab: As perscribed daily

Main Lifts:
Incline Bench: 100kg x 8, 6
Chest Fly Machine: 40kg x 12, 12
Lat Pulldown: 80kg x 10
Seated Cable Row: 90kg x 10
DB Shoulder Press: Pair 30kg x 10
Tricep Rope Pushdown:36.25kg x 10, 10, 10
Cable Bicep Curl: 36.25kg x 10, 10, 10

Cardio: 30mins @ 3 deg 3.5km/h
Rehab: tennis elbow work
---
Pre-workout:
20mg Anavar
20mg Methylene Blue
10mg Cialis
2mg Slupp
600mg Alpha-GPC
Full Clip (pre workout with 50mg DMAA)
Psycho90 ( injectable Anadrol, Superdrol, Diabol 30mg of each)
---

Notes:

Training Notes: Coach has dropped the new training format which is an Upper and lower day as mentioned earlier. Today was first day doing Upper, so some exercises had ramping to work out the loading for max working set. Really enjoyed the session, no real issue other thay not a fan of the fly machine. I'd rather do DB flys.

Energy/motivation:
Energy was down a bit, just one of those days. Pretty shit house earlier in the day. Put that away on focused on moving forward and having a good session.

Coaching adjustments:
Modifications to the training plan has come through.

Miscellaneous thoughts:
Not much to report here. Did some meal preps today to stock the freezer up. Macro counted for my self , but also made a heap for my wife just portion size instead of macro counting.

You look good in the pics, big and tight even with energy a bit low. The upper session looked strong, especially with that 100 kg incline and solid shoulder press work.

Meal prep and macro tracking are on point, I like your meal pic

 

[Wookie]

Strong day logged. Pull work looked solid and those 3 sets of 12 chin ups are a big win after being limited before, that’s serious progress.

Even with poor sleep and indigestion you pushed through, so good discipline there. Lock the food back in this week and let the coach guide the next adjustment.

Food is definitely better this week and the weight has decreased

Really good update here

Thank you

Tasting kids food is fine. It's a part of being a dad. Just eat less later on

Especially when your girls look at you with those eyes, how can you say no working on the eating less afterwards

@Wookie the arms are looking great! big muscles and biceps are looking massive. chin ups are really good. i like monkey bars

Thank you

bros that good looking food dayum. like some damn good dessert. my wife make something asian just like that don't even know what she call it @Wookie

It taste so good, kills the sweet cravings but is low in cals and actually not to bad un the macro department

wow that is an impressive little dessert dish. i like how you list the recipe. @Wookie and its not bad at all in terms of if its bad for you

It goes pretty good, ive heard others say its like egg white pancakes.

how are you liking the var and cialis pre workout? @Wookie i bet you get some crazy good pumps. those var pumps are like nothing else too

They are good, i try not take the var on leg days as the lower back pumps can be a bit to much especially if your squatting and doing deadlifts

@Wookie not bad on this boss. i love the meals you are putting together. proud of you on this one

Thanks mate

@Wookie Good detailed updates.......

Thank you

Great work @Wookie

Thanks good sir

Food prep on point

You look good in the pics, big and tight even with energy a bit low. The upper session looked strong, especially with that 100 kg incline and solid shoulder press work.

Meal prep and macro tracking are on point, I like your meal pic

Its all slowly starting to come back, just need to continue focus on progression.

 

[ballin2504]

20th October
Week 4 Day 1 — Daily Log

Fasted Body Weight: 102.4 kg
Blood Pressure: 105/63
Steps: 4,219
Resting HR: 67 bpm
Notes:
Other than the weight gain everything here is tracking good. 2.9kg increase from Friday morning to Monday morning
---

Nutrition

Target Calories: 2300 kcal
Target Macros: C: 250g | P: 120g | F: 50g
Actual Calories: XXXX kcal
Actual Macros: C: XXXg | P: XXXg | F: XXg
Fibre:
Notes:
Not going to hide or lie from this, yesterday would have been my worse day for food. Over consumption in the middle part of the day, taste testing baking that my kids were doing with Mumma bear. Excessive carbs from dates and Sultanas, all on top of my normal meals. Disappointed in myself in falling like this. Focus this week is strict adherence with maybe even a slight deficit of goal to help offset the over consumption.


---

PEDs & Peptides
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg, NPP 140mg PW
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
Wolverine Stack 500mcg AM/PM

Performance / Fat Loss Aids:
Retatrutide - 2mg PW Monday

Injection Details:
LHS Quad, yesterday's Quad shot was a squirter when I pulled out. No signs of issue or pip today.

---
Side Effects & Adjustments:
Going to try the Reta in one dose as opposed to split dosing. Also considering adding tirzepatide at 2mg week for the stronger appetite suppression. Currently discussing with coach before making and decisions.
---

Support Supplements:

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin


---

Recovery & Health:

Sleep: 6h 18m Poor rating.
Had indigestion last night resulting in poor sleep with lots of wake ups. Forgot to turn the 3am alarm off as well so that woke me up.

Digestion: Fibre is good maybe to food. Have had indigestion all day which has been a pain.

Hydration:
5 L water + electrolytes, water down a bit, was driving a lot today so was hard to keep the hydration up.

---

Training:

Session Type: Pull
Warm-Up / Rehab: As perscribed

Main Lifts:
Chin ups: 12, 12, 12
Close Grip Pull Down: 80kg x 8, 10, 10
DB Row: 45kg x 10, 10, 10
Bent Over DB Fly: 15kg x 10, 10, 10
Seated Face Pull: 45kg x 12, 12, 13
Seated DB Incline Curl: 12.5kg x 12, 12, 12
Hammer Curl: 20kg x 12, 12, 12

Cardio: 20mins @ 12 degree 3km/h
Rehab: Tennis Elbow Work


---
Pre-workout:
2 scoops pump juice
2 scoops discord
1 scoop creatine
20mg anavar
20mg Cialis
20mg Methylene Blue
2mg Slupp
1mL Psycho90
---

Notes:

Training Notes:
Another really good session with increased reps or weight across the board. Actually had a good sweat up as well. For me the highlight was the chin ups. Having been bigger for so long and only able to do 2-3 sometimes 4 reps, to pull 3 sets of 12 is a huge achievement. As my arm niggle clears up ill switch hand grip from Chin to Pull ups .

Energy/motivation:
Good Energy, probably from the smorgasbord of pre workout additives and motivated as this is my favourite day, plus wanting to attone for my bad weekend of food.

Coaching adjustments:
Biggest one from weekly check-in is the food control. Coach is happy that the abs are still visible and agrees some of the weight will by glycogen/fluid but the weight is increasing a bit to fast. Also the training plan adjustment which im hoping comes through tonight.

Miscellaneous thoughts:
Going to try creame of rice as everyone is rating it. Will have it as breakfast and just swap the oats out but keep everything else in.

@Wookie man you’re looking really good big guy. Can definitely tell you’ve been putting some awesome work in

 

[LevButlerov]

Food is definitely better this week and the weight has decreased

Better food always welcome

 

[Wookie]

23rd October
Week 4 Day 4 — Daily Log

Fasted Body Weight: 100.9kg(no change)
Blood Pressure: 116/71
Steps: 9,459
Resting HR: 67 bpm
Notes:
Blood pressure reading taken latter in the day. No change in weight so I think last weeks increase was mainly glycogen/water.
---

Nutrition

Target Calories: 2330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2340 kcal
Actual Macros: C: 274g | P: 203g | F: 42g
Fibre: 30
Notes:
No issues here at the moment, always a bit of a juggle
---

PEDs & Peptides

Cycle Compounds:
Sparta Range
Testosterone Enanthate – 525mg/week
Equipoise (EQ) – 280mg/week
NPP – 140mg
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
Wolverine - 500mcg AM/PM

Performance / Fat Loss Aids:
Retatrutide - 2mg PW Mon

Injection Details:
LHS VG 27gx13mm no issues. Peps are starting to get harder to do in abdominal. Thiner skin, less fat. Ive started using the side of the glutes near the VG

---
Side Effects & Adjustments:
Added 10mg of melatonin to my night tablets. Looking at dropping all the pre workout supps and just raw dogging for a bit. Let the body reset from everything. Also changing my food up a bit as of tomorrow with the timing, when to carb up etc. Will post that in tomorrows log. Same Macros and cal goals, just moving Macros around for better optimisation.
---

Support Supplements
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin
10mg Melatonin


---

Recovery & Health:

Sleep: 7h 17m rating of 82 and a "Good" quality. I agree with this, I had one wake up for a leak about an hour after going to sleep then slept the rest of the way through undisturbed. Only difference was I added 10mg of melatonin to the night tablets. I will try again tonight and see if I get a similar result.

Hydration: 5L water + electrolytes
---

Training:

Session Type: Lower day
Warm-Up / Rehab: Daily as perscribed

Main Lifts:
Leg Extension: Maxed stack
120kg x 9, 9 - 125kg x 7

Walking DB Lunges: Pair of 20kg
2 sets of 10 each side

Laying Leg Curl:
50kg x 10, 10

Weighted Back Extension: 10kg plate
2 sets of 15

Hip Abduction: Can't fit in machine properly
25kg x 15, 35kg x 13, 40kg x 13

Hip Adduction: Can't fit in machine properly
25kg x 12, 35kg x 10, 10, 10

Single Leg Calf Raises:
4 sets of 20 each side

Cardio: 30mins 3deg 3.5km/h



---
Pre-workout:
20mg Anavar
20mg Methylene Blue
10mg Cialis
3mg Slup
2 scoop pump juice
2 scoop Warrior Pre-workout
Alpha-GPC 600mg
---

Notes:

Training Notes:
Another good session, increased weight across the board, maxed the leg Extension out. All machine equipment is Technogym except the Smith machine and twin oullu tower which are lifefitness. I cant fit in the Abduction properly, there is no adjustments to slide seat back more and raise the pad things. Made dowith it, could definitely feel the adduction. That is the weaker of the 2
Had a really good pump before even starting, walked into the gym and the owner commented on the veins in the arms and forearms. Its only going to get more noticeable as the EQ kicks in.

Energy/motivation:
Pretty good. Got side track chatting with the owner a few times so the session went longer but thats ok. Dosnt hurt to socialise at times.

Coaching adjustments:
Will run new training format and touch base with coach if any changes are needed.

Miscellaneous thoughts:
Hunger again today, as mentioned up higher going to mix timing and Macros up and see how that goes over a few days.

 

[Allupfromhere]

22nd October
Week 4 Day 3 — Daily Log

Fasted Body Weight: 100.9kg(-0.4kg)
Blood Pressure: 110/76
Steps: 9,634
Resting HR: 65bpm
Notes:
No change here, things are still looking good
---

Nutrition

Target Calories: 2330kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2343 kcal
Actual Macros: C: 267g | P: 217g | F: 42g
Fibre: 30g
Notes:
Hard to balance goals as i dont have a specific meal plan. I have lots of meal preps and just count as I go and adjust foods to meet the Macros at the end of the day.

---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg, NPP 140mg
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
Wolverine - 500mcg AM/PM
Performance / Fat Loss Aids:
Retatrutide - 2mg Dosed Mon

Injection Details:
LHS Glute 27gx13mm , no other issues
---

Side Effects & Adjustments:
Feeling a bit down today, one foot in front of the other one step at a time.
No other issue or adjustments.
---

Support Supplements:

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin
---

Recovery & Health:

Sleep: 5h 1m , Got up with wife at 3am as i do every Wednesday, then had another 2 hour sleep after wife went to work. So closer to 7hrs.

Digestion:
No digestion issues today

Hydration: 5 L water + electrolytes
Water down a bit, I need to increase this
---

Training:

Session Type: Upper
Warm-Up / Rehab: As perscribed daily

Main Lifts:
Incline Bench: 100kg x 8, 6
Chest Fly Machine: 40kg x 12, 12
Lat Pulldown: 80kg x 10
Seated Cable Row: 90kg x 10
DB Shoulder Press: Pair 30kg x 10
Tricep Rope Pushdown:36.25kg x 10, 10, 10
Cable Bicep Curl: 36.25kg x 10, 10, 10

Cardio: 30mins @ 3 deg 3.5km/h
Rehab: tennis elbow work
---
Pre-workout:
20mg Anavar
20mg Methylene Blue
10mg Cialis
2mg Slupp
600mg Alpha-GPC
Full Clip (pre workout with 50mg DMAA)
Psycho90 ( injectable Anadrol, Superdrol, Diabol 30mg of each)
---

Notes:

Training Notes: Coach has dropped the new training format which is an Upper and lower day as mentioned earlier. Today was first day doing Upper, so some exercises had ramping to work out the loading for max working set. Really enjoyed the session, no real issue other thay not a fan of the fly machine. I'd rather do DB flys.

Energy/motivation:
Energy was down a bit, just one of those days. Pretty shit house earlier in the day. Put that away on focused on moving forward and having a good session.

Coaching adjustments:
Modifications to the training plan has come through.

Miscellaneous thoughts:
Not much to report here. Did some meal preps today to stock the freezer up. Macro counted for my self , but also made a heap for my wife just portion size instead of macro counting.

Looking great brother! Love the look of that meal prep

 

[Wookie]

Looking great brother! Love the look of that meal prep

Thanks mate

 

[LevButlerov]

23rd October
Week 4 Day 4 — Daily Log

Fasted Body Weight: 100.9kg(no change)
Blood Pressure: 116/71
Steps: 9,459
Resting HR: 67 bpm
Notes:
Blood pressure reading taken latter in the day. No change in weight so I think last weeks increase was mainly glycogen/water.
---

Nutrition

Target Calories: 2330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2340 kcal
Actual Macros: C: 274g | P: 203g | F: 42g
Fibre: 30
Notes:
No issues here at the moment, always a bit of a juggle
---

PEDs & Peptides

Cycle Compounds:
Sparta Range
Testosterone Enanthate – 525mg/week
Equipoise (EQ) – 280mg/week
NPP – 140mg
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
Wolverine - 500mcg AM/PM

Performance / Fat Loss Aids:
Retatrutide - 2mg PW Mon

Injection Details:
LHS VG 27gx13mm no issues. Peps are starting to get harder to do in abdominal. Thiner skin, less fat. Ive started using the side of the glutes near the VG

---
Side Effects & Adjustments:
Added 10mg of melatonin to my night tablets. Looking at dropping all the pre workout supps and just raw dogging for a bit. Let the body reset from everything. Also changing my food up a bit as of tomorrow with the timing, when to carb up etc. Will post that in tomorrows log. Same Macros and cal goals, just moving Macros around for better optimisation.
---

Support Supplements
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin
10mg Melatonin


---

Recovery & Health:

Sleep: 7h 17m rating of 82 and a "Good" quality. I agree with this, I had one wake up for a leak about an hour after going to sleep then slept the rest of the way through undisturbed. Only difference was I added 10mg of melatonin to the night tablets. I will try again tonight and see if I get a similar result.

Hydration: 5L water + electrolytes
---

Training:

Session Type: Lower day
Warm-Up / Rehab: Daily as perscribed

Main Lifts:
Leg Extension: Maxed stack
120kg x 9, 9 - 125kg x 7

Walking DB Lunges: Pair of 20kg
2 sets of 10 each side

Laying Leg Curl:
50kg x 10, 10

Weighted Back Extension: 10kg plate
2 sets of 15

Hip Abduction: Can't fit in machine properly
25kg x 15, 35kg x 13, 40kg x 13

Hip Adduction: Can't fit in machine properly
25kg x 12, 35kg x 10, 10, 10

Single Leg Calf Raises:
4 sets of 20 each side

Cardio: 30mins 3deg 3.5km/h



---
Pre-workout:
20mg Anavar
20mg Methylene Blue
10mg Cialis
3mg Slup
2 scoop pump juice
2 scoop Warrior Pre-workout
Alpha-GPC 600mg
---

Notes:

Training Notes:
Another good session, increased weight across the board, maxed the leg Extension out. All machine equipment is Technogym except the Smith machine and twin oullu tower which are lifefitness. I cant fit in the Abduction properly, there is no adjustments to slide seat back more and raise the pad things. Made dowith it, could definitely feel the adduction. That is the weaker of the 2
Had a really good pump before even starting, walked into the gym and the owner commented on the veins in the arms and forearms. Its only going to get more noticeable as the EQ kicks in.

Energy/motivation:
Pretty good. Got side track chatting with the owner a few times so the session went longer but thats ok. Dosnt hurt to socialise at times.

Coaching adjustments:
Will run new training format and touch base with coach if any changes are needed.

Miscellaneous thoughts:
Hunger again today, as mentioned up higher going to mix timing and Macros up and see how that goes over a few days.

Strong thick arms Maxed 125 kg leg extensions and added lunges for depth. Love your pump!

 

[Wookie]

24th October
Week 4 Day 5 — Daily Log

Fasted Body Weight: 102.1kg(+1.2kg)
Blood Pressure: XXX/XX
Steps: 8,118
Resting HR: 68bpm
Notes:
Forgot to do BP readings, everything is good.
---

Nutrition

Target Calories: 2330kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2480 kcal
Actual Macros: C: 227g | P: 223g | F: 66g
Fibre: 29
Notes:
Made changes to meals and meal times. Moved some carbs and protein from first meal to my pre and post workout meal

Breakfast 7am
700 cals , 60 C, 12 F, 80 P

First lunch 11am
394 cals, 23 C, 17 F, 36 P

Pre workout meal 2pm
Consists of almond milk, protein powder, rice bubbles, honey and banana
396 cals, 70g C, 3g F 21g P

Post workout meal 5pm
Protein powder, rice flour, honey
340 Cals, 54 C, 2 F, 28 P

Dinner 7pm
547 Cals, 52 C, 11 F, 59 P
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg, NPP 140mg PW over daily pins.
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
Wolverine - 500mcg AM/PM
Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur

Injection Details:
RHS VG 27gx13mm, no issues

---
Side Effects & Adjustments"
No adjustments other than moving food around
---

Support Supplements:


Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin
Melatonin

---

Recovery & Health:

Sleep: 7h 44m another good sleep either over 1.5hrs of Deep and REM. Adding some extra melatonin may be working, thats 2 nights in a row. Will continue to monitor

Digestion:
No issues here but am looking at adding pineapple with my main meal for now until Calories increase

Hydration: 6L water + electrolytes

--
Training:

Session Type: Morning - HIT Circuit with wife
Partner Circuit with 4 stations and each station has 2 exercises. As you rotate around stations you alternate the exercises for a total of 4 rounds. 1 round equaled 2 rotations so you do all exercises 4 times

Session Type: Afternoon - Push
Warm-Up / Rehab: Completed this morning

Main Lifts:
Incline DB Press: 45kg x 10, 10
Bench Press: 105kg x 8, 8
DB Fly: 20kg x 12, 12
DB Lateral Raise: 17.5 x 10, 10
Upright Ezybar Row: 32kg x 10, 10
Skull Crushers: 32kg x 12, 12
Single Arm Tri Extension: 15kg x 10, 10
Accessories: (short list)
Cardio: 30mins 3deg 3.5km
Rehab: (e.g., tennis elbow work, mobility)


---
Pre-workout:
1hr before
50g rice bubbles
20g protein powder
120ml almond milk
60g banana
15g honey

At start of training
1 scoop of pump juice


---

Notes:

Training Notes: Another day of increased reps and or weight. Good pump today with the food restructure. Focused on reducing junk volume

Energy/motivation:
Motivation was down a bit initially after discussion with wife about some of my mental challenges we are facing. Motivation increased throughout the session which is good.

Coaching adjustments;
None so far

Miscellaneous thoughts:
First day of the food restructure, same goals just moving Macros around.
Moving some carbs and protein from the breakfast meal to a pre and post workout meal which appears to have helped with the hunger cravings i have been experiencing

 

[Pigsy]

24th October
Week 4 Day 5 — Daily Log

Fasted Body Weight: 102.1kg(+1.2kg)
Blood Pressure: XXX/XX
Steps: 8,118
Resting HR: 68bpm
Notes:
Forgot to do BP readings, everything is good.
---

Nutrition

Target Calories: 2330kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2480 kcal
Actual Macros: C: 227g | P: 223g | F: 66g
Fibre: 29
Notes:
Made changes to meals and meal times. Moved some carbs and protein from first meal to my pre and post workout meal

Breakfast 7am
700 cals , 60 C, 12 F, 80 P

First lunch 11am
394 cals, 23 C, 17 F, 36 P

Pre workout meal 2pm
Consists of almond milk, protein powder, rice bubbles, honey and banana
396 cals, 70g C, 3g F 21g P

Post workout meal 5pm
Protein powder, rice flour, honey
340 Cals, 54 C, 2 F, 28 P

Dinner 7pm
547 Cals, 52 C, 11 F, 59 P
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg, NPP 140mg PW over daily pins.
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
Wolverine - 500mcg AM/PM
Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur

Injection Details:
RHS VG 27gx13mm, no issues

---
Side Effects & Adjustments"
No adjustments other than moving food around
---

Support Supplements:


Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin
Melatonin

---

Recovery & Health:

Sleep: 7h 44m another good sleep either over 1.5hrs of Deep and REM. Adding some extra melatonin may be working, thats 2 nights in a row. Will continue to monitor

Digestion:
No issues here but am looking at adding pineapple with my main meal for now until Calories increase

Hydration: 6L water + electrolytes

--
Training:

Session Type: Morning - HIT Circuit with wife
Partner Circuit with 4 stations and each station has 2 exercises. As you rotate around stations you alternate the exercises for a total of 4 rounds. 1 round equaled 2 rotations so you do all exercises 4 times

Session Type: Afternoon - Push
Warm-Up / Rehab: Completed this morning

Main Lifts:
Incline DB Press: 45kg x 10, 10
Bench Press: 105kg x 8, 8
DB Fly: 20kg x 12, 12
DB Lateral Raise: 17.5 x 10, 10
Upright Ezybar Row: 32kg x 10, 10
Skull Crushers: 32kg x 12, 12
Single Arm Tri Extension: 15kg x 10, 10
Accessories: (short list)
Cardio: 30mins 3deg 3.5km
Rehab: (e.g., tennis elbow work, mobility)


---
Pre-workout:
1hr before
50g rice bubbles
20g protein powder
120ml almond milk
60g banana
15g honey

At start of training
1 scoop of pump juice


---

Notes:

Training Notes: Another day of increased reps and or weight. Good pump today with the food restructure. Focused on reducing junk volume

Energy/motivation:
Motivation was down a bit initially after discussion with wife about some of my mental challenges we are facing. Motivation increased throughout the session which is good.

Coaching adjustments;
None so far

Miscellaneous thoughts:
First day of the food restructure, same goals just moving Macros around.
Moving some carbs and protein from the breakfast meal to a pre and post workout meal which appears to have helped with the hunger cravings i have been experiencing

Smashing out the sessions brother

 

[LevButlerov]

24th October
Week 4 Day 5 — Daily Log

Fasted Body Weight: 102.1kg(+1.2kg)
Blood Pressure: XXX/XX
Steps: 8,118
Resting HR: 68bpm
Notes:
Forgot to do BP readings, everything is good.
---

Nutrition

Target Calories: 2330kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2480 kcal
Actual Macros: C: 227g | P: 223g | F: 66g
Fibre: 29
Notes:
Made changes to meals and meal times. Moved some carbs and protein from first meal to my pre and post workout meal

Breakfast 7am
700 cals , 60 C, 12 F, 80 P

First lunch 11am
394 cals, 23 C, 17 F, 36 P

Pre workout meal 2pm
Consists of almond milk, protein powder, rice bubbles, honey and banana
396 cals, 70g C, 3g F 21g P

Post workout meal 5pm
Protein powder, rice flour, honey
340 Cals, 54 C, 2 F, 28 P

Dinner 7pm
547 Cals, 52 C, 11 F, 59 P
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg, NPP 140mg PW over daily pins.
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
Wolverine - 500mcg AM/PM
Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur

Injection Details:
RHS VG 27gx13mm, no issues

---
Side Effects & Adjustments"
No adjustments other than moving food around
---

Support Supplements:


Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin
Melatonin

---

Recovery & Health:

Sleep: 7h 44m another good sleep either over 1.5hrs of Deep and REM. Adding some extra melatonin may be working, thats 2 nights in a row. Will continue to monitor

Digestion:
No issues here but am looking at adding pineapple with my main meal for now until Calories increase

Hydration: 6L water + electrolytes

--
Training:

Session Type: Morning - HIT Circuit with wife
Partner Circuit with 4 stations and each station has 2 exercises. As you rotate around stations you alternate the exercises for a total of 4 rounds. 1 round equaled 2 rotations so you do all exercises 4 times

Session Type: Afternoon - Push
Warm-Up / Rehab: Completed this morning

Main Lifts:
Incline DB Press: 45kg x 10, 10
Bench Press: 105kg x 8, 8
DB Fly: 20kg x 12, 12
DB Lateral Raise: 17.5 x 10, 10
Upright Ezybar Row: 32kg x 10, 10
Skull Crushers: 32kg x 12, 12
Single Arm Tri Extension: 15kg x 10, 10
Accessories: (short list)
Cardio: 30mins 3deg 3.5km
Rehab: (e.g., tennis elbow work, mobility)


---
Pre-workout:
1hr before
50g rice bubbles
20g protein powder
120ml almond milk
60g banana
15g honey

At start of training
1 scoop of pump juice


---

Notes:

Training Notes: Another day of increased reps and or weight. Good pump today with the food restructure. Focused on reducing junk volume

Energy/motivation:
Motivation was down a bit initially after discussion with wife about some of my mental challenges we are facing. Motivation increased throughout the session which is good.

Coaching adjustments;
None so far

Miscellaneous thoughts:
First day of the food restructure, same goals just moving Macros around.
Moving some carbs and protein from the breakfast meal to a pre and post workout meal which appears to have helped with the hunger cravings i have been experiencing

Good push day. 45 kg DB press and 105 kg bench strong.

Macros solid at 2480 cals, food timing worked well. You look amazing pumped!

 

[stevesmi]

24th October
Week 4 Day 5 — Daily Log

Fasted Body Weight: 102.1kg(+1.2kg)
Blood Pressure: XXX/XX
Steps: 8,118
Resting HR: 68bpm
Notes:
Forgot to do BP readings, everything is good.
---

Nutrition

Target Calories: 2330kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2480 kcal
Actual Macros: C: 227g | P: 223g | F: 66g
Fibre: 29
Notes:
Made changes to meals and meal times. Moved some carbs and protein from first meal to my pre and post workout meal

Breakfast 7am
700 cals , 60 C, 12 F, 80 P

First lunch 11am
394 cals, 23 C, 17 F, 36 P

Pre workout meal 2pm
Consists of almond milk, protein powder, rice bubbles, honey and banana
396 cals, 70g C, 3g F 21g P

Post workout meal 5pm
Protein powder, rice flour, honey
340 Cals, 54 C, 2 F, 28 P

Dinner 7pm
547 Cals, 52 C, 11 F, 59 P
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg, NPP 140mg PW over daily pins.
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
Wolverine - 500mcg AM/PM
Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur

Injection Details:
RHS VG 27gx13mm, no issues

---
Side Effects & Adjustments"
No adjustments other than moving food around
---

Support Supplements:


Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin
Melatonin

---

Recovery & Health:

Sleep: 7h 44m another good sleep either over 1.5hrs of Deep and REM. Adding some extra melatonin may be working, thats 2 nights in a row. Will continue to monitor

Digestion:
No issues here but am looking at adding pineapple with my main meal for now until Calories increase

Hydration: 6L water + electrolytes

--
Training:

Session Type: Morning - HIT Circuit with wife
Partner Circuit with 4 stations and each station has 2 exercises. As you rotate around stations you alternate the exercises for a total of 4 rounds. 1 round equaled 2 rotations so you do all exercises 4 times

Session Type: Afternoon - Push
Warm-Up / Rehab: Completed this morning

Main Lifts:
Incline DB Press: 45kg x 10, 10
Bench Press: 105kg x 8, 8
DB Fly: 20kg x 12, 12
DB Lateral Raise: 17.5 x 10, 10
Upright Ezybar Row: 32kg x 10, 10
Skull Crushers: 32kg x 12, 12
Single Arm Tri Extension: 15kg x 10, 10
Accessories: (short list)
Cardio: 30mins 3deg 3.5km
Rehab: (e.g., tennis elbow work, mobility)


---
Pre-workout:
1hr before
50g rice bubbles
20g protein powder
120ml almond milk
60g banana
15g honey

At start of training
1 scoop of pump juice


---

Notes:

Training Notes: Another day of increased reps and or weight. Good pump today with the food restructure. Focused on reducing junk volume

Energy/motivation:
Motivation was down a bit initially after discussion with wife about some of my mental challenges we are facing. Motivation increased throughout the session which is good.

Coaching adjustments;
None so far

Miscellaneous thoughts:
First day of the food restructure, same goals just moving Macros around.
Moving some carbs and protein from the breakfast meal to a pre and post workout meal which appears to have helped with the hunger cravings i have been experiencing

@Wookie this is another excellent update from you. I like your honesty man. Hopefully your motivation bounces back.

 

[Wookie]

@Wookie this is another excellent update from you. I like your honesty man. Hopefully your motivation bounces back.

Thanks mate, it has already and I guess it really highlights the importance of communication especially in the rough times. We will come out from this better and stronger, its just going to have some rough patches along the way .

 

[Mobster]

Great log entry

 

[stevesmi]

Thanks mate, it has already and I guess it really highlights the importance of communication especially in the rough times. We will come out from this better and stronger, its just going to have some rough patches along the way .

Yeah. People tend to get on each other's nerves. Man, I hear you.

 

[2Thick]

24th October
Week 4 Day 5 — Daily Log

Fasted Body Weight: 102.1kg(+1.2kg)
Blood Pressure: XXX/XX
Steps: 8,118
Resting HR: 68bpm
Notes:
Forgot to do BP readings, everything is good.
---

Nutrition

Target Calories: 2330kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2480 kcal
Actual Macros: C: 227g | P: 223g | F: 66g
Fibre: 29
Notes:
Made changes to meals and meal times. Moved some carbs and protein from first meal to my pre and post workout meal

Breakfast 7am
700 cals , 60 C, 12 F, 80 P

First lunch 11am
394 cals, 23 C, 17 F, 36 P

Pre workout meal 2pm
Consists of almond milk, protein powder, rice bubbles, honey and banana
396 cals, 70g C, 3g F 21g P

Post workout meal 5pm
Protein powder, rice flour, honey
340 Cals, 54 C, 2 F, 28 P

Dinner 7pm
547 Cals, 52 C, 11 F, 59 P
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg, NPP 140mg PW over daily pins.
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
Wolverine - 500mcg AM/PM
Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur

Injection Details:
RHS VG 27gx13mm, no issues

---
Side Effects & Adjustments"
No adjustments other than moving food around
---

Support Supplements:


Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin
Melatonin

---

Recovery & Health:

Sleep: 7h 44m another good sleep either over 1.5hrs of Deep and REM. Adding some extra melatonin may be working, thats 2 nights in a row. Will continue to monitor

Digestion:
No issues here but am looking at adding pineapple with my main meal for now until Calories increase

Hydration: 6L water + electrolytes

--
Training:

Session Type: Morning - HIT Circuit with wife
Partner Circuit with 4 stations and each station has 2 exercises. As you rotate around stations you alternate the exercises for a total of 4 rounds. 1 round equaled 2 rotations so you do all exercises 4 times

Session Type: Afternoon - Push
Warm-Up / Rehab: Completed this morning

Main Lifts:
Incline DB Press: 45kg x 10, 10
Bench Press: 105kg x 8, 8
DB Fly: 20kg x 12, 12
DB Lateral Raise: 17.5 x 10, 10
Upright Ezybar Row: 32kg x 10, 10
Skull Crushers: 32kg x 12, 12
Single Arm Tri Extension: 15kg x 10, 10
Accessories: (short list)
Cardio: 30mins 3deg 3.5km
Rehab: (e.g., tennis elbow work, mobility)


---
Pre-workout:
1hr before
50g rice bubbles
20g protein powder
120ml almond milk
60g banana
15g honey

At start of training
1 scoop of pump juice


---

Notes:

Training Notes: Another day of increased reps and or weight. Good pump today with the food restructure. Focused on reducing junk volume

Energy/motivation:
Motivation was down a bit initially after discussion with wife about some of my mental challenges we are facing. Motivation increased throughout the session which is good.

Coaching adjustments;
None so far

Miscellaneous thoughts:
First day of the food restructure, same goals just moving Macros around.
Moving some carbs and protein from the breakfast meal to a pre and post workout meal which appears to have helped with the hunger cravings i have been experiencing

the lifts look good! i love the training you are doing. i like that you are using dumbbells those are my bread and butter @Wookie

 

[Ulter]

24th October
Week 4 Day 5 — Daily Log

Fasted Body Weight: 102.1kg(+1.2kg)
Blood Pressure: XXX/XX
Steps: 8,118
Resting HR: 68bpm
Notes:
Forgot to do BP readings, everything is good.
---

Nutrition

Target Calories: 2330kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2480 kcal
Actual Macros: C: 227g | P: 223g | F: 66g
Fibre: 29
Notes:
Made changes to meals and meal times. Moved some carbs and protein from first meal to my pre and post workout meal

Breakfast 7am
700 cals , 60 C, 12 F, 80 P

First lunch 11am
394 cals, 23 C, 17 F, 36 P

Pre workout meal 2pm
Consists of almond milk, protein powder, rice bubbles, honey and banana
396 cals, 70g C, 3g F 21g P

Post workout meal 5pm
Protein powder, rice flour, honey
340 Cals, 54 C, 2 F, 28 P

Dinner 7pm
547 Cals, 52 C, 11 F, 59 P
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg, NPP 140mg PW over daily pins.
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
Wolverine - 500mcg AM/PM
Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur

Injection Details:
RHS VG 27gx13mm, no issues

---
Side Effects & Adjustments"
No adjustments other than moving food around
---

Support Supplements:


Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin
Melatonin

---

Recovery & Health:

Sleep: 7h 44m another good sleep either over 1.5hrs of Deep and REM. Adding some extra melatonin may be working, thats 2 nights in a row. Will continue to monitor

Digestion:
No issues here but am looking at adding pineapple with my main meal for now until Calories increase

Hydration: 6L water + electrolytes

--
Training:

Session Type: Morning - HIT Circuit with wife
Partner Circuit with 4 stations and each station has 2 exercises. As you rotate around stations you alternate the exercises for a total of 4 rounds. 1 round equaled 2 rotations so you do all exercises 4 times

Session Type: Afternoon - Push
Warm-Up / Rehab: Completed this morning

Main Lifts:
Incline DB Press: 45kg x 10, 10
Bench Press: 105kg x 8, 8
DB Fly: 20kg x 12, 12
DB Lateral Raise: 17.5 x 10, 10
Upright Ezybar Row: 32kg x 10, 10
Skull Crushers: 32kg x 12, 12
Single Arm Tri Extension: 15kg x 10, 10
Accessories: (short list)
Cardio: 30mins 3deg 3.5km
Rehab: (e.g., tennis elbow work, mobility)


---
Pre-workout:
1hr before
50g rice bubbles
20g protein powder
120ml almond milk
60g banana
15g honey

At start of training
1 scoop of pump juice


---

Notes:

Training Notes: Another day of increased reps and or weight. Good pump today with the food restructure. Focused on reducing junk volume

Energy/motivation:
Motivation was down a bit initially after discussion with wife about some of my mental challenges we are facing. Motivation increased throughout the session which is good.

Coaching adjustments;
None so far

Miscellaneous thoughts:
First day of the food restructure, same goals just moving Macros around.
Moving some carbs and protein from the breakfast meal to a pre and post workout meal which appears to have helped with the hunger cravings i have been experiencing

That's an interesting little pre-workout you put together. @Wookie I like the rice bubbles and I like the bananas that you're doing. It all looks really good.

 

[ceo]

24th October
Week 4 Day 5 — Daily Log

Fasted Body Weight: 102.1kg(+1.2kg)
Blood Pressure: XXX/XX
Steps: 8,118
Resting HR: 68bpm
Notes:
Forgot to do BP readings, everything is good.
---

Nutrition

Target Calories: 2330kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2480 kcal
Actual Macros: C: 227g | P: 223g | F: 66g
Fibre: 29
Notes:
Made changes to meals and meal times. Moved some carbs and protein from first meal to my pre and post workout meal

Breakfast 7am
700 cals , 60 C, 12 F, 80 P

First lunch 11am
394 cals, 23 C, 17 F, 36 P

Pre workout meal 2pm
Consists of almond milk, protein powder, rice bubbles, honey and banana
396 cals, 70g C, 3g F 21g P

Post workout meal 5pm
Protein powder, rice flour, honey
340 Cals, 54 C, 2 F, 28 P

Dinner 7pm
547 Cals, 52 C, 11 F, 59 P
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg, NPP 140mg PW over daily pins.
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
Wolverine - 500mcg AM/PM
Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur

Injection Details:
RHS VG 27gx13mm, no issues

---
Side Effects & Adjustments"
No adjustments other than moving food around
---

Support Supplements:


Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin
Melatonin

---

Recovery & Health:

Sleep: 7h 44m another good sleep either over 1.5hrs of Deep and REM. Adding some extra melatonin may be working, thats 2 nights in a row. Will continue to monitor

Digestion:
No issues here but am looking at adding pineapple with my main meal for now until Calories increase

Hydration: 6L water + electrolytes

--
Training:

Session Type: Morning - HIT Circuit with wife
Partner Circuit with 4 stations and each station has 2 exercises. As you rotate around stations you alternate the exercises for a total of 4 rounds. 1 round equaled 2 rotations so you do all exercises 4 times

Session Type: Afternoon - Push
Warm-Up / Rehab: Completed this morning

Main Lifts:
Incline DB Press: 45kg x 10, 10
Bench Press: 105kg x 8, 8
DB Fly: 20kg x 12, 12
DB Lateral Raise: 17.5 x 10, 10
Upright Ezybar Row: 32kg x 10, 10
Skull Crushers: 32kg x 12, 12
Single Arm Tri Extension: 15kg x 10, 10
Accessories: (short list)
Cardio: 30mins 3deg 3.5km
Rehab: (e.g., tennis elbow work, mobility)


---
Pre-workout:
1hr before
50g rice bubbles
20g protein powder
120ml almond milk
60g banana
15g honey

At start of training
1 scoop of pump juice


---

Notes:

Training Notes: Another day of increased reps and or weight. Good pump today with the food restructure. Focused on reducing junk volume

Energy/motivation:
Motivation was down a bit initially after discussion with wife about some of my mental challenges we are facing. Motivation increased throughout the session which is good.

Coaching adjustments;
None so far

Miscellaneous thoughts:
First day of the food restructure, same goals just moving Macros around.
Moving some carbs and protein from the breakfast meal to a pre and post workout meal which appears to have helped with the hunger cravings i have been experiencing

@Wookie bros this one is looking good. i love the hard work you doing. the lifting you are doing is strong

 

[ROIDDERS]

24th October
Week 4 Day 5 — Daily Log

Fasted Body Weight: 102.1kg(+1.2kg)
Blood Pressure: XXX/XX
Steps: 8,118
Resting HR: 68bpm
Notes:
Forgot to do BP readings, everything is good.
---

Nutrition

Target Calories: 2330kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2480 kcal
Actual Macros: C: 227g | P: 223g | F: 66g
Fibre: 29
Notes:
Made changes to meals and meal times. Moved some carbs and protein from first meal to my pre and post workout meal

Breakfast 7am
700 cals , 60 C, 12 F, 80 P

First lunch 11am
394 cals, 23 C, 17 F, 36 P

Pre workout meal 2pm
Consists of almond milk, protein powder, rice bubbles, honey and banana
396 cals, 70g C, 3g F 21g P

Post workout meal 5pm
Protein powder, rice flour, honey
340 Cals, 54 C, 2 F, 28 P

Dinner 7pm
547 Cals, 52 C, 11 F, 59 P
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg, NPP 140mg PW over daily pins.
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
Wolverine - 500mcg AM/PM
Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur

Injection Details:
RHS VG 27gx13mm, no issues

---
Side Effects & Adjustments"
No adjustments other than moving food around
---

Support Supplements:


Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin
Melatonin

---

Recovery & Health:

Sleep: 7h 44m another good sleep either over 1.5hrs of Deep and REM. Adding some extra melatonin may be working, thats 2 nights in a row. Will continue to monitor

Digestion:
No issues here but am looking at adding pineapple with my main meal for now until Calories increase

Hydration: 6L water + electrolytes

--
Training:

Session Type: Morning - HIT Circuit with wife
Partner Circuit with 4 stations and each station has 2 exercises. As you rotate around stations you alternate the exercises for a total of 4 rounds. 1 round equaled 2 rotations so you do all exercises 4 times

Session Type: Afternoon - Push
Warm-Up / Rehab: Completed this morning

Main Lifts:
Incline DB Press: 45kg x 10, 10
Bench Press: 105kg x 8, 8
DB Fly: 20kg x 12, 12
DB Lateral Raise: 17.5 x 10, 10
Upright Ezybar Row: 32kg x 10, 10
Skull Crushers: 32kg x 12, 12
Single Arm Tri Extension: 15kg x 10, 10
Accessories: (short list)
Cardio: 30mins 3deg 3.5km
Rehab: (e.g., tennis elbow work, mobility)


---
Pre-workout:
1hr before
50g rice bubbles
20g protein powder
120ml almond milk
60g banana
15g honey

At start of training
1 scoop of pump juice


---

Notes:

Training Notes: Another day of increased reps and or weight. Good pump today with the food restructure. Focused on reducing junk volume

Energy/motivation:
Motivation was down a bit initially after discussion with wife about some of my mental challenges we are facing. Motivation increased throughout the session which is good.

Coaching adjustments;
None so far

Miscellaneous thoughts:
First day of the food restructure, same goals just moving Macros around.
Moving some carbs and protein from the breakfast meal to a pre and post workout meal which appears to have helped with the hunger cravings i have been experiencing

the pre workout looks solid if you ask me. definitely filling up those glycogen in the muscles. You should definitely get a huge pump. @Wookie

 

[Taurate]

Yeah. People tend to get on each other's nerves. Man, I hear you.

24th October
Week 4 Day 5 — Daily Log

Fasted Body Weight: 102.1kg(+1.2kg)
Blood Pressure: XXX/XX
Steps: 8,118
Resting HR: 68bpm
Notes:
Forgot to do BP readings, everything is good.
---

Nutrition

Target Calories: 2330kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2480 kcal
Actual Macros: C: 227g | P: 223g | F: 66g
Fibre: 29
Notes:
Made changes to meals and meal times. Moved some carbs and protein from first meal to my pre and post workout meal

Breakfast 7am
700 cals , 60 C, 12 F, 80 P

First lunch 11am
394 cals, 23 C, 17 F, 36 P

Pre workout meal 2pm
Consists of almond milk, protein powder, rice bubbles, honey and banana
396 cals, 70g C, 3g F 21g P

Post workout meal 5pm
Protein powder, rice flour, honey
340 Cals, 54 C, 2 F, 28 P

Dinner 7pm
547 Cals, 52 C, 11 F, 59 P
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg, NPP 140mg PW over daily pins.
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
Wolverine - 500mcg AM/PM
Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur

Injection Details:
RHS VG 27gx13mm, no issues

---
Side Effects & Adjustments"
No adjustments other than moving food around
---

Support Supplements:


Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin
Melatonin

---

Recovery & Health:

Sleep: 7h 44m another good sleep either over 1.5hrs of Deep and REM. Adding some extra melatonin may be working, thats 2 nights in a row. Will continue to monitor

Digestion:
No issues here but am looking at adding pineapple with my main meal for now until Calories increase

Hydration: 6L water + electrolytes

--
Training:

Session Type: Morning - HIT Circuit with wife
Partner Circuit with 4 stations and each station has 2 exercises. As you rotate around stations you alternate the exercises for a total of 4 rounds. 1 round equaled 2 rotations so you do all exercises 4 times

Session Type: Afternoon - Push
Warm-Up / Rehab: Completed this morning

Main Lifts:
Incline DB Press: 45kg x 10, 10
Bench Press: 105kg x 8, 8
DB Fly: 20kg x 12, 12
DB Lateral Raise: 17.5 x 10, 10
Upright Ezybar Row: 32kg x 10, 10
Skull Crushers: 32kg x 12, 12
Single Arm Tri Extension: 15kg x 10, 10
Accessories: (short list)
Cardio: 30mins 3deg 3.5km
Rehab: (e.g., tennis elbow work, mobility)


---
Pre-workout:
1hr before
50g rice bubbles
20g protein powder
120ml almond milk
60g banana
15g honey

At start of training
1 scoop of pump juice


---

Notes:

Training Notes: Another day of increased reps and or weight. Good pump today with the food restructure. Focused on reducing junk volume

Energy/motivation:
Motivation was down a bit initially after discussion with wife about some of my mental challenges we are facing. Motivation increased throughout the session which is good.

Coaching adjustments;
None so far

Miscellaneous thoughts:
First day of the food restructure, same goals just moving Macros around.
Moving some carbs and protein from the breakfast meal to a pre and post workout meal which appears to have helped with the hunger cravings i have been experiencing

Looking solid brother, I can notice the extra kilos you’ve put on over the past couple of weeks you’re filling out really well

 

[Wookie]

Weekly Review — Gain Phase | Week 4 (Ending 26th October)
---

Baseline & Overview

Starting Weight: 101.9
Current Weight: 101.5kg (-0.4kg)
Estimated Body Fat: ~12%
Average Sleep: ~8 hrs 35m/night (+ 2h 34m)
Average Steps: ~7,947 per day
Average Resting HR: 67 bpm
Average High HR: 116 bpm
BP (avg): ~107/57


Measurements (fasted, relaxed, no pump):
Waist: 86m (+1cm)

Arms:
Relaxed: R36cm -0.5/L36.5 cm +0.5cm
Flexed: R42.5cm -0.5cm/ L42.5cm + no change

Chest: 116cm + 1cm

Thighs: R63cm no change/ L62cm (+1cm)

Calves: R37.5cm no change/L37.5cm no change

Neck: 44 cm (no change)

Summary:
Week 4 completed of the lean gain phase under the coaching of @Gains Man with Sparta products all provided by the legends @UGL OZ @UGL OZ Support Rep . Strength has still continued to shift upward with maxes increasing across multiple movements either being Weight and or reps. Due to the continued increases its been hard to incorporate the max all out efforts. This week also saw a training plan adjustment with an upper and lower day incorporated.

---

Nutrition

Target Calories: ~2,330 kcal
Target Macros: C 250 g | P 220 g | F 50 g
Average Calories: ~2,325 kcal
Average Actual: C 242 g | P 215 g | F 50 g
Fibre: ~27g
Hydration: 5 L daily + electrolytes

Notes:
Alot better this week, food noise at times has still been hard to contain. Over the last couple of days I have mixed the food program up. Pulled some Carbs and Protein from breakfast to enable a Pre and Post workout meal. One to fuel the workout and recovery but also to help with satiety throughout the day. It's only been 3 days but so far seems to be working.
---

Recovery & Health

Sleep:
Sleep has has increased on average, the only change is adding and extra 10mg of melatonin to my night supps. Will continue to monitor but this will be a success if it keeps up.
Weight has decreased for the week overall by 0.4kg. looking at the daily tracking for the week and there has been some big changes up and down. I would have to assume a lot of it is around water and glycogen with the increased training and load.
Energy as been surprisingly good, there was one flat day but still got the session done.
Right arm niggle is still around. Feels like it has reduced with the increased rehab movements.
As mentioned last week, i have noticed some tension in the neck which would be related to the increased loading, will have to continue to monitor and even implement deload weeks a bit more frequently than "normal".
--

Highlights:

- Strength increase across most of the lifts has continued
- Maintained increased pumps and vascularity even with increased food, abs still visible even tho I'm back into triple digits. Getting comments from the gym owner about physique/vascularity etc and also they are telling me other members are making the same comments.

Improvement opportunities:
- Focus on sticking to calorie goals is still a priority
- Adding ab work in daily with the plan restructure.
- Need to reduce overall time during training, which can be awkward if my wife is with me. But i am in there long enough each day that I shouldn't have to feel rushed to complete my sets, ab work and cardio each day.

Next Week:
- Pretty much the same still its only the 4th week so saturation wont be achieved yet. Focus on food goals. Keep the focus on the training and time management.
Increased rehab work on arm to stay on top of the niggle.

---

 

[Allupfromhere]

Weekly Review — Gain Phase | Week 4 (Ending 26th October)
---

Baseline & Overview

Starting Weight: 101.9
Current Weight: 101.5kg (-0.4kg)
Estimated Body Fat: ~12%
Average Sleep: ~8 hrs 35m/night (+ 2h 34m)
Average Steps: ~7,947 per day
Average Resting HR: 67 bpm
Average High HR: 116 bpm
BP (avg): ~107/57


Measurements (fasted, relaxed, no pump):
Waist: 86m (+1cm)

Arms:
Relaxed: R36cm -0.5/L36.5 cm +0.5cm
Flexed: R42.5cm -0.5cm/ L42.5cm + no change

Chest: 116cm + 1cm

Thighs: R63cm no change/ L62cm (+1cm)

Calves: R37.5cm no change/L37.5cm no change

Neck: 44 cm (no change)

Summary:
Week 4 completed of the lean gain phase under the coaching of @Gains Man with Sparta products all provided by the legends @UGL OZ @UGL OZ Support Rep . Strength has still continued to shift upward with maxes increasing across multiple movements either being Weight and or reps. Due to the continued increases its been hard to incorporate the max all out efforts. This week also saw a training plan adjustment with an upper and lower day incorporated.

---

Nutrition

Target Calories: ~2,330 kcal
Target Macros: C 250 g | P 220 g | F 50 g
Average Calories: ~2,325 kcal
Average Actual: C 242 g | P 215 g | F 50 g
Fibre: ~27g
Hydration: 5 L daily + electrolytes

Notes:
Alot better this week, food noise at times has still been hard to contain. Over the last couple of days I have mixed the food program up. Pulled some Carbs and Protein from breakfast to enable a Pre and Post workout meal. One to fuel the workout and recovery but also to help with satiety throughout the day. It's only been 3 days but so far seems to be working.
---

Recovery & Health

Sleep:
Sleep has has increased on average, the only change is adding and extra 10mg of melatonin to my night supps. Will continue to monitor but this will be a success if it keeps up.
Weight has decreased for the week overall by 0.4kg. looking at the daily tracking for the week and there has been some big changes up and down. I would have to assume a lot of it is around water and glycogen with the increased training and load.
Energy as been surprisingly good, there was one flat day but still got the session done.
Right arm niggle is still around. Feels like it has reduced with the increased rehab movements.
As mentioned last week, i have noticed some tension in the neck which would be related to the increased loading, will have to continue to monitor and even implement deload weeks a bit more frequently than "normal".
--

Highlights:

- Strength increase across most of the lifts has continued
- Maintained increased pumps and vascularity even with increased food, abs still visible even tho I'm back into triple digits. Getting comments from the gym owner about physique/vascularity etc and also they are telling me other members are making the same comments.

Improvement opportunities:
- Focus on sticking to calorie goals is still a priority
- Adding ab work in daily with the plan restructure.
- Need to reduce overall time during training, which can be awkward if my wife is with me. But i am in there long enough each day that I shouldn't have to feel rushed to complete my sets, ab work and cardio each day.

Next Week:
- Pretty much the same still its only the 4th week so saturation wont be achieved yet. Focus on food goals. Keep the focus on the training and time management.
Increased rehab work on arm to stay on top of the niggle.

---

Only four weeks in brother and your already on fire well done! Love the depth of this log bro and apologise i havent dropped in that often. These kid of logs and updates i feel give much more value to followers and people on a similar path. It really allows others to be apart of your journey as it moves forward and i believe provides a greater influence and encouragement for people on their on journey.

Exciting to see once your cycle kicks into gear properly as your already slaying it brother. Stay gold

 

[Wookie]

Only four weeks in brother and your already on fire well done! Love the depth of this log bro and apologise i havent dropped in that often. These kid of logs and updates i feel give much more value to followers and people on a similar path. It really allows others to be apart of your journey as it moves forward and i believe provides a greater influence and encouragement for people on their on journey.

Exciting to see once your cycle kicks into gear properly as your already slaying it brother. Stay gold

Thanks so much for the positive feedback, really appreciate it . It is going to be interesting times ahead once it does kick in. I'm trying to lay the foundation with the health markers now so that I can run as long as possible for the maximum benefit/effects. Ive also got such a strong team in my corner which is making it eaiser for me to focus on and achieve my goals.
@UGL OZ, @UGL OZ Support Rep and @Gains Man

 

[Allupfromhere]

Thanks so much for the positive feedback, really appreciate it . It is going to be interesting times ahead once it does kick in. I'm trying to lay the foundation with the health markers now so that I can run as long as possible for the maximum benefit/effects. Ive also got such a strong team in my corner which is making it eaiser for me to focus on and achieve my goals.
@UGL OZ, @UGL OZ Support Rep and @Gains Man

Perfect approach brother, the entire crew is proper exciting to see where you land at the end of this one

 

[Pigsy]

Weekly Review — Gain Phase | Week 4 (Ending 26th October)
---

Baseline & Overview

Starting Weight: 101.9
Current Weight: 101.5kg (-0.4kg)
Estimated Body Fat: ~12%
Average Sleep: ~8 hrs 35m/night (+ 2h 34m)
Average Steps: ~7,947 per day
Average Resting HR: 67 bpm
Average High HR: 116 bpm
BP (avg): ~107/57


Measurements (fasted, relaxed, no pump):
Waist: 86m (+1cm)

Arms:
Relaxed: R36cm -0.5/L36.5 cm +0.5cm
Flexed: R42.5cm -0.5cm/ L42.5cm + no change

Chest: 116cm + 1cm

Thighs: R63cm no change/ L62cm (+1cm)

Calves: R37.5cm no change/L37.5cm no change

Neck: 44 cm (no change)

Summary:
Week 4 completed of the lean gain phase under the coaching of @Gains Man with Sparta products all provided by the legends @UGL OZ @UGL OZ Support Rep . Strength has still continued to shift upward with maxes increasing across multiple movements either being Weight and or reps. Due to the continued increases its been hard to incorporate the max all out efforts. This week also saw a training plan adjustment with an upper and lower day incorporated.

---

Nutrition

Target Calories: ~2,330 kcal
Target Macros: C 250 g | P 220 g | F 50 g
Average Calories: ~2,325 kcal
Average Actual: C 242 g | P 215 g | F 50 g
Fibre: ~27g
Hydration: 5 L daily + electrolytes

Notes:
Alot better this week, food noise at times has still been hard to contain. Over the last couple of days I have mixed the food program up. Pulled some Carbs and Protein from breakfast to enable a Pre and Post workout meal. One to fuel the workout and recovery but also to help with satiety throughout the day. It's only been 3 days but so far seems to be working.
---

Recovery & Health

Sleep:
Sleep has has increased on average, the only change is adding and extra 10mg of melatonin to my night supps. Will continue to monitor but this will be a success if it keeps up.
Weight has decreased for the week overall by 0.4kg. looking at the daily tracking for the week and there has been some big changes up and down. I would have to assume a lot of it is around water and glycogen with the increased training and load.
Energy as been surprisingly good, there was one flat day but still got the session done.
Right arm niggle is still around. Feels like it has reduced with the increased rehab movements.
As mentioned last week, i have noticed some tension in the neck which would be related to the increased loading, will have to continue to monitor and even implement deload weeks a bit more frequently than "normal".
--

Highlights:

- Strength increase across most of the lifts has continued
- Maintained increased pumps and vascularity even with increased food, abs still visible even tho I'm back into triple digits. Getting comments from the gym owner about physique/vascularity etc and also they are telling me other members are making the same comments.

Improvement opportunities:
- Focus on sticking to calorie goals is still a priority
- Adding ab work in daily with the plan restructure.
- Need to reduce overall time during training, which can be awkward if my wife is with me. But i am in there long enough each day that I shouldn't have to feel rushed to complete my sets, ab work and cardio each day.

Next Week:
- Pretty much the same still its only the 4th week so saturation wont be achieved yet. Focus on food goals. Keep the focus on the training and time management.
Increased rehab work on arm to stay on top of the niggle.

---

Great set of checkin pics

 

[RoySimpson]

24th October
Week 4 Day 5 — Daily Log

Fasted Body Weight: 102.1kg(+1.2kg)
Blood Pressure: XXX/XX
Steps: 8,118
Resting HR: 68bpm
Notes:
Forgot to do BP readings, everything is good.
---

Nutrition

Target Calories: 2330kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2480 kcal
Actual Macros: C: 227g | P: 223g | F: 66g
Fibre: 29
Notes:
Made changes to meals and meal times. Moved some carbs and protein from first meal to my pre and post workout meal

Breakfast 7am
700 cals , 60 C, 12 F, 80 P

First lunch 11am
394 cals, 23 C, 17 F, 36 P

Pre workout meal 2pm
Consists of almond milk, protein powder, rice bubbles, honey and banana
396 cals, 70g C, 3g F 21g P

Post workout meal 5pm
Protein powder, rice flour, honey
340 Cals, 54 C, 2 F, 28 P

Dinner 7pm
547 Cals, 52 C, 11 F, 59 P
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg, NPP 140mg PW over daily pins.
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
Wolverine - 500mcg AM/PM
Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur

Injection Details:
RHS VG 27gx13mm, no issues

---
Side Effects & Adjustments"
No adjustments other than moving food around
---

Support Supplements:


Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin
Melatonin

---

Recovery & Health:

Sleep: 7h 44m another good sleep either over 1.5hrs of Deep and REM. Adding some extra melatonin may be working, thats 2 nights in a row. Will continue to monitor

Digestion:
No issues here but am looking at adding pineapple with my main meal for now until Calories increase

Hydration: 6L water + electrolytes

--
Training:

Session Type: Morning - HIT Circuit with wife
Partner Circuit with 4 stations and each station has 2 exercises. As you rotate around stations you alternate the exercises for a total of 4 rounds. 1 round equaled 2 rotations so you do all exercises 4 times

Session Type: Afternoon - Push
Warm-Up / Rehab: Completed this morning

Main Lifts:
Incline DB Press: 45kg x 10, 10
Bench Press: 105kg x 8, 8
DB Fly: 20kg x 12, 12
DB Lateral Raise: 17.5 x 10, 10
Upright Ezybar Row: 32kg x 10, 10
Skull Crushers: 32kg x 12, 12
Single Arm Tri Extension: 15kg x 10, 10
Accessories: (short list)
Cardio: 30mins 3deg 3.5km
Rehab: (e.g., tennis elbow work, mobility)


---
Pre-workout:
1hr before
50g rice bubbles
20g protein powder
120ml almond milk
60g banana
15g honey

At start of training
1 scoop of pump juice


---

Notes:

Training Notes: Another day of increased reps and or weight. Good pump today with the food restructure. Focused on reducing junk volume

Energy/motivation:
Motivation was down a bit initially after discussion with wife about some of my mental challenges we are facing. Motivation increased throughout the session which is good.

Coaching adjustments;
None so far

Miscellaneous thoughts:
First day of the food restructure, same goals just moving Macros around.
Moving some carbs and protein from the breakfast meal to a pre and post workout meal which appears to have helped with the hunger cravings i have been experiencing

@Wookie arms are looking jacked bro!

 

[Wookie]

27th October
Week 5 Day 1 — Daily Log

Fasted Body Weight: 100.5kg (-1kg)
Blood Pressure: 109/71
Steps: 7,199
Resting HR: 67 bpm
Notes:
Of course I'm down a kg after check in with coach . The weight fluctuations will be more fluid/glycogen related than actual mass.

---

Nutrition

Target Calories: 2330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2254 kcal
Actual Macros: C: 243g | P: 216g | F: 49g
Fibre: 28
Notes:
Touching on the changes from last week, this seems to have made a good difference. Hunger sides has been minimal compared to earlier.
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg, NPP 140mg
0.7mL total per day
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
Wolverine 500mcg AM/PM

Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur

Injection Details: LHS Delt with no heating

---
Side Effects & Adjustments:
No changes


---

Support Supplements:
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin
---

Recovery & Health:

Sleep: 7h 19m Rating of 73
I'd agree with this, did have 3 wake ups for a leak each time, only problem with increased water id say as I got the 6L easy

Digestion:
No digestion issues, little bit of increased wind

Hydration: 6 L water + electrolytes

---

Training:

Session Type: Pull
Warm-Up / Rehab: Just the basic shoulder movements
Main Lifts:
Pull ups: BW x 10, 7
Close Grip Lat Pulldown: 85kg x 10, 10
DB Row: 47.5kg x 10, 50kg x 8
Rear Delt Fly: Pair 17.5kg x 10, 10
Face Pull: 50kg x 10, 10
Incline DB Curl: Pair 15kg x 10, 10
Hammer Curl: Pair 22.5kg x 8, 8

Cardio: 30mins 3deg 3.5km/h


---
Pre-workout:
1 scoop Pump Juice
1 scoop Night Warrior non stim
---

Notes:

Training Notes:
Trained with wife today, reduced sets to 2 but increased loading. Achived new weight PB across every exercise. Vascularity and definition is increasing.
Really dialing back what I take for Pre-workout, I want to decrease my reliance on stims for a bit.

Energy/motivation:
Really good Energy, feels good to train with wife.

Coaching adjustments:
No changes yet, coach would like to see how another week or so goes weight wise before adding more.

Miscellaneous thoughts:
Shortened training due to being in city all day with specialist appointment for the old man. So still got training done and cardio.

 

[Pigsy]

27th October
Week 5 Day 1 — Daily Log

Fasted Body Weight: 100.5kg (-1kg)
Blood Pressure: 109/71
Steps: 7,199
Resting HR: 67 bpm
Notes:
Of course I'm down a kg after check in with coach . The weight fluctuations will be more fluid/glycogen related than actual mass.

---

Nutrition

Target Calories: 2330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2254 kcal
Actual Macros: C: 243g | P: 216g | F: 49g
Fibre: 28
Notes:
Touching on the changes from last week, this seems to have made a good difference. Hunger sides has been minimal compared to earlier.
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg, NPP 140mg
0.7mL total per day
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
Wolverine 500mcg AM/PM

Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur

Injection Details: LHS Delt with no heating

---
Side Effects & Adjustments:
No changes


---

Support Supplements:
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin
---

Recovery & Health:

Sleep: 7h 19m Rating of 73
I'd agree with this, did have 3 wake ups for a leak each time, only problem with increased water id say as I got the 6L easy

Digestion:
No digestion issues, little bit of increased wind

Hydration: 6 L water + electrolytes

---

Training:

Session Type: Pull
Warm-Up / Rehab: Just the basic shoulder movements
Main Lifts:
Pull ups: BW x 10, 7
Close Grip Lat Pulldown: 85kg x 10, 10
DB Row: 47.5kg x 10, 50kg x 8
Rear Delt Fly: Pair 17.5kg x 10, 10
Face Pull: 50kg x 10, 10
Incline DB Curl: Pair 15kg x 10, 10
Hammer Curl: Pair 22.5kg x 8, 8

Cardio: 30mins 3deg 3.5km/h


---
Pre-workout:
1 scoop Pump Juice
1 scoop Night Warrior non stim
---

Notes:

Training Notes:
Trained with wife today, reduced sets to 2 but increased loading. Achived new weight PB across every exercise. Vascularity and definition is increasing.
Really dialing back what I take for Pre-workout, I want to decrease my reliance on stims for a bit.

Energy/motivation:
Really good Energy, feels good to train with wife.

Coaching adjustments:
No changes yet, coach would like to see how another week or so goes weight wise before adding more.

Miscellaneous thoughts:
Shortened training due to being in city all day with specialist appointment for the old man. So still got training done and cardio.

Nice horse shoe triceps

 

[ballin2504]

24th October
Week 4 Day 5 — Daily Log

Fasted Body Weight: 102.1kg(+1.2kg)
Blood Pressure: XXX/XX
Steps: 8,118
Resting HR: 68bpm
Notes:
Forgot to do BP readings, everything is good.
---

Nutrition

Target Calories: 2330kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2480 kcal
Actual Macros: C: 227g | P: 223g | F: 66g
Fibre: 29
Notes:
Made changes to meals and meal times. Moved some carbs and protein from first meal to my pre and post workout meal

Breakfast 7am
700 cals , 60 C, 12 F, 80 P

First lunch 11am
394 cals, 23 C, 17 F, 36 P

Pre workout meal 2pm
Consists of almond milk, protein powder, rice bubbles, honey and banana
396 cals, 70g C, 3g F 21g P

Post workout meal 5pm
Protein powder, rice flour, honey
340 Cals, 54 C, 2 F, 28 P

Dinner 7pm
547 Cals, 52 C, 11 F, 59 P
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg, NPP 140mg PW over daily pins.
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
Wolverine - 500mcg AM/PM
Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur

Injection Details:
RHS VG 27gx13mm, no issues

---
Side Effects & Adjustments"
No adjustments other than moving food around
---

Support Supplements:


Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin
Melatonin

---

Recovery & Health:

Sleep: 7h 44m another good sleep either over 1.5hrs of Deep and REM. Adding some extra melatonin may be working, thats 2 nights in a row. Will continue to monitor

Digestion:
No issues here but am looking at adding pineapple with my main meal for now until Calories increase

Hydration: 6L water + electrolytes

--
Training:

Session Type: Morning - HIT Circuit with wife
Partner Circuit with 4 stations and each station has 2 exercises. As you rotate around stations you alternate the exercises for a total of 4 rounds. 1 round equaled 2 rotations so you do all exercises 4 times

Session Type: Afternoon - Push
Warm-Up / Rehab: Completed this morning

Main Lifts:
Incline DB Press: 45kg x 10, 10
Bench Press: 105kg x 8, 8
DB Fly: 20kg x 12, 12
DB Lateral Raise: 17.5 x 10, 10
Upright Ezybar Row: 32kg x 10, 10
Skull Crushers: 32kg x 12, 12
Single Arm Tri Extension: 15kg x 10, 10
Accessories: (short list)
Cardio: 30mins 3deg 3.5km
Rehab: (e.g., tennis elbow work, mobility)


---
Pre-workout:
1hr before
50g rice bubbles
20g protein powder
120ml almond milk
60g banana
15g honey

At start of training
1 scoop of pump juice


---

Notes:

Training Notes: Another day of increased reps and or weight. Good pump today with the food restructure. Focused on reducing junk volume

Energy/motivation:
Motivation was down a bit initially after discussion with wife about some of my mental challenges we are facing. Motivation increased throughout the session which is good.

Coaching adjustments;
None so far

Miscellaneous thoughts:
First day of the food restructure, same goals just moving Macros around.
Moving some carbs and protein from the breakfast meal to a pre and post workout meal which appears to have helped with the hunger cravings i have been experiencing

@wookie1 looking absolutley jacked man. Great update also

 

[LevButlerov]

Weekly Review — Gain Phase | Week 4 (Ending 26th October)
---

Baseline & Overview

Starting Weight: 101.9
Current Weight: 101.5kg (-0.4kg)
Estimated Body Fat: ~12%
Average Sleep: ~8 hrs 35m/night (+ 2h 34m)
Average Steps: ~7,947 per day
Average Resting HR: 67 bpm
Average High HR: 116 bpm
BP (avg): ~107/57


Measurements (fasted, relaxed, no pump):
Waist: 86m (+1cm)

Arms:
Relaxed: R36cm -0.5/L36.5 cm +0.5cm
Flexed: R42.5cm -0.5cm/ L42.5cm + no change

Chest: 116cm + 1cm

Thighs: R63cm no change/ L62cm (+1cm)

Calves: R37.5cm no change/L37.5cm no change

Neck: 44 cm (no change)

Summary:
Week 4 completed of the lean gain phase under the coaching of @Gains Man with Sparta products all provided by the legends @UGL OZ @UGL OZ Support Rep . Strength has still continued to shift upward with maxes increasing across multiple movements either being Weight and or reps. Due to the continued increases its been hard to incorporate the max all out efforts. This week also saw a training plan adjustment with an upper and lower day incorporated.

---

Nutrition

Target Calories: ~2,330 kcal
Target Macros: C 250 g | P 220 g | F 50 g
Average Calories: ~2,325 kcal
Average Actual: C 242 g | P 215 g | F 50 g
Fibre: ~27g
Hydration: 5 L daily + electrolytes

Notes:
Alot better this week, food noise at times has still been hard to contain. Over the last couple of days I have mixed the food program up. Pulled some Carbs and Protein from breakfast to enable a Pre and Post workout meal. One to fuel the workout and recovery but also to help with satiety throughout the day. It's only been 3 days but so far seems to be working.
---

Recovery & Health

Sleep:
Sleep has has increased on average, the only change is adding and extra 10mg of melatonin to my night supps. Will continue to monitor but this will be a success if it keeps up.
Weight has decreased for the week overall by 0.4kg. looking at the daily tracking for the week and there has been some big changes up and down. I would have to assume a lot of it is around water and glycogen with the increased training and load.
Energy as been surprisingly good, there was one flat day but still got the session done.
Right arm niggle is still around. Feels like it has reduced with the increased rehab movements.
As mentioned last week, i have noticed some tension in the neck which would be related to the increased loading, will have to continue to monitor and even implement deload weeks a bit more frequently than "normal".
--

Highlights:

- Strength increase across most of the lifts has continued
- Maintained increased pumps and vascularity even with increased food, abs still visible even tho I'm back into triple digits. Getting comments from the gym owner about physique/vascularity etc and also they are telling me other members are making the same comments.

Improvement opportunities:
- Focus on sticking to calorie goals is still a priority
- Adding ab work in daily with the plan restructure.
- Need to reduce overall time during training, which can be awkward if my wife is with me. But i am in there long enough each day that I shouldn't have to feel rushed to complete my sets, ab work and cardio each day.

Next Week:
- Pretty much the same still its only the 4th week so saturation wont be achieved yet. Focus on food goals. Keep the focus on the training and time management.
Increased rehab work on arm to stay on top of the niggle.

---

You look lean and full in the new pics, abs and vascularity still sharp even while strength and weight both move up.
Good to see you holding near 101 kg clean and keeping recovery, sleep, and macros all dialed in.

 

[LevButlerov]

27th October
Week 5 Day 1 — Daily Log

Fasted Body Weight: 100.5kg (-1kg)
Blood Pressure: 109/71
Steps: 7,199
Resting HR: 67 bpm
Notes:
Of course I'm down a kg after check in with coach . The weight fluctuations will be more fluid/glycogen related than actual mass.

---

Nutrition

Target Calories: 2330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2254 kcal
Actual Macros: C: 243g | P: 216g | F: 49g
Fibre: 28
Notes:
Touching on the changes from last week, this seems to have made a good difference. Hunger sides has been minimal compared to earlier.
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg, NPP 140mg
0.7mL total per day
---

Peptides & Regenerative:
HGH – 5 IU PM (subq)
Wolverine 500mcg AM/PM

Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur

Injection Details: LHS Delt with no heating

---
Side Effects & Adjustments:
No changes


---

Support Supplements:
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin
---

Recovery & Health:

Sleep: 7h 19m Rating of 73
I'd agree with this, did have 3 wake ups for a leak each time, only problem with increased water id say as I got the 6L easy

Digestion:
No digestion issues, little bit of increased wind

Hydration: 6 L water + electrolytes

---

Training:

Session Type: Pull
Warm-Up / Rehab: Just the basic shoulder movements
Main Lifts:
Pull ups: BW x 10, 7
Close Grip Lat Pulldown: 85kg x 10, 10
DB Row: 47.5kg x 10, 50kg x 8
Rear Delt Fly: Pair 17.5kg x 10, 10
Face Pull: 50kg x 10, 10
Incline DB Curl: Pair 15kg x 10, 10
Hammer Curl: Pair 22.5kg x 8, 8

Cardio: 30mins 3deg 3.5km/h


---
Pre-workout:
1 scoop Pump Juice
1 scoop Night Warrior non stim
---

Notes:

Training Notes:
Trained with wife today, reduced sets to 2 but increased loading. Achived new weight PB across every exercise. Vascularity and definition is increasing.
Really dialing back what I take for Pre-workout, I want to decrease my reliance on stims for a bit.

Energy/motivation:
Really good Energy, feels good to train with wife.

Coaching adjustments:
No changes yet, coach would like to see how another week or so goes weight wise before adding more.

Miscellaneous thoughts:
Shortened training due to being in city all day with specialist appointment for the old man. So still got training done and cardio.

Good update for week 5, 100 kg and still leaning out while strength climbs across every pull movement. The vascularity and definition are clear proof the recomp is working fast with that test, EQ, and NPP combo.

 

[Wookie]

28th October
Week 5 Day 2 — Daily Log

Fasted Body Weight: 101.2 kg (+0.7kg)
Blood Pressure: 107/70
Steps: 9275
Resting HR: 67 bpm
Notes:
Not much to add here, everything is looking good and on track

---

Nutrition

Target Calories: 2330kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2238 kcal
Actual Macros: C: 272g | P: 223g | F: 30g
Fibre: 37g
Notes:
Food noise is still an issue at times but I think its under control to a certain extent.
No bloating issues. Need to work on increasing my fats, this will help with satiety.
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg - 75mg (0.3mL)
EQ 280mg - 40mg (0.2mL)
NPP 140mg - 20mg (0.2ml)
0.7mL Daily

Injection Details:
RHS Delt 27gx13mm, again no issues from previous injections


Peptides & Regenerative:

- HGH – 5 IU PM (subq)
- Wolverine — 500mcg AM/PM (SubQ)

Performance / Fat Loss Aids:

- Retatrutide - 2mg PW (SubQ)
- Mots-c - 2.5mg (Subq)
---

Side Effects & Adjustments:
Introduction of Mots-c for increased energy while I remove most of the pre workout supplements to reset sensitively and over reliance of stimulants.

---

Support Supplements:

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin
Melatonin 10mg
---

Recovery & Health:

Sleep: 6h 25m score of 78, Fair.
I agree, sleep felt good other than 2 wake ups for toilet which is a result of increased water i guess. Would have gotten another hour but wife had to start earlier today.

Hydration: 4L water + electrolytes
---

Training:

Session Type: Legs
Warm-Up / Rehab: Foam roller and couch stretches

Main Lifts:
Leg Extension: Maxed 125kg x 12, 12, 9
Single Leg Press: 140kg x 8, 8
Hack Squat: 140kg x 8, 8
Laying Leg Curl: 50kg x 10, 10
Straight Leg Deadlift: 120kg x 8, 8
Standing Calf Raise: 150kg x 12, 12
Seated Calf Raise: 120kg x 12, 20, 20

Accessories:
- Lateral Trunk Flexion (side lying oblique crunches) 2x 20
- Trunk Flexion (sit ups) 2 x 20

Cardio: 30mins 3deg 4km/h
Rehab: 20kg/9kg
Wrist Curls: 20kg 3 x 10
Wrist extension: 9kg 3 x 10 with 30sec contracted holds
---
Pre-workout
1 scoop Pump Juice
1 Scoop Nigh Warrior

---

Notes:

Training Notes:
Another day of PB's of increased weight and reps across every exercise. Cut most exercises back to 2 sets as my wife was training with me again. Ive set her exercises up in an app so she can start to log progression for herself. So in one hand I'm not completely focused but in another we are doing something together and strengthen our bond which is far more important.

Energy/motivation:
Not as high as other days but still high. Motivation was good working through the exercises with my wife, explaining technique, queues , correct form etc.

Coaching adjustments:
None

Miscellaneous thoughts:
Craving Carbs, fats have been low and well. This will be affecting satiety hence the cravings maybe.

 

[LevButlerov]

28th October
Week 5 Day 2 — Daily Log

Fasted Body Weight: 101.2 kg (+0.7kg)
Blood Pressure: 107/70
Steps: 9275
Resting HR: 67 bpm
Notes:
Not much to add here, everything is looking good and on track

---

Nutrition

Target Calories: 2330kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2238 kcal
Actual Macros: C: 272g | P: 223g | F: 30g
Fibre: 37g
Notes:
Food noise is still an issue at times but I think its under control to a certain extent.
No bloating issues. Need to work on increasing my fats, this will help with satiety.
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg - 75mg (0.3mL)
EQ 280mg - 40mg (0.2mL)
NPP 140mg - 20mg (0.2ml)
0.7mL Daily

Injection Details:
RHS Delt 27gx13mm, again no issues from previous injections


Peptides & Regenerative:

- HGH – 5 IU PM (subq)
- Wolverine — 500mcg AM/PM (SubQ)

Performance / Fat Loss Aids:

- Retatrutide - 2mg PW (SubQ)
- Mots-c - 2.5mg (Subq)
---

Side Effects & Adjustments:
Introduction of Mots-c for increased energy while I remove most of the pre workout supplements to reset sensitively and over reliance of stimulants.

---

Support Supplements:

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin
Melatonin 10mg
---

Recovery & Health:

Sleep: 6h 25m score of 78, Fair.
I agree, sleep felt good other than 2 wake ups for toilet which is a result of increased water i guess. Would have gotten another hour but wife had to start earlier today.

Hydration: 4L water + electrolytes
---

Training:

Session Type: Legs
Warm-Up / Rehab: Foam roller and couch stretches

Main Lifts:
Leg Extension: Maxed 125kg x 12, 12, 9
Single Leg Press: 140kg x 8, 8
Hack Squat: 140kg x 8, 8
Laying Leg Curl: 50kg x 10, 10
Straight Leg Deadlift: 120kg x 8, 8
Standing Calf Raise: 150kg x 12, 12
Seated Calf Raise: 120kg x 12, 20, 20

Accessories:
- Lateral Trunk Flexion (side lying oblique crunches) 2x 20
- Trunk Flexion (sit ups) 2 x 20

Cardio: 30mins 3deg 4km/h
Rehab: 20kg/9kg
Wrist Curls: 20kg 3 x 10
Wrist extension: 9kg 3 x 10 with 30sec contracted holds
---
Pre-workout
1 scoop Pump Juice
1 Scoop Nigh Warrior

---

Notes:

Training Notes:
Another day of PB's of increased weight and reps across every exercise. Cut most exercises back to 2 sets as my wife was training with me again. Ive set her exercises up in an app so she can start to log progression for herself. So in one hand I'm not completely focused but in another we are doing something together and strengthen our bond which is far more important.

Energy/motivation:
Not as high as other days but still high. Motivation was good working through the exercises with my wife, explaining technique, queues , correct form etc.

Coaching adjustments:
None

Miscellaneous thoughts:
Craving Carbs, fats have been low and well. This will be affecting satiety hence the cravings maybe.

Strong leg day again, 140kg hacks and presses both moved well even with reduced sets. Nice seeing PBs across the board.

with 223g protein, the fats are low at 30g, bump fats near 60-70g, maybe even 80 @Wookie

 

[Wookie]

Fats are definitely on the agenda. Originally in the cut it was so hard to lower Fats now im finding it hard to increase them

 

[Wookie]

29th October
Week 5 Day 3 — Daily Log

Fasted Body Weight: 101.2kg(No change)
Blood Pressure: 119/71
Steps: 8555
Resting HR: 67 bpm
Notes:
Interesting BP results, I know they are fine but are still higher than what i normally have. Everything else is good, weighed myself at 3am and I was 400g heavier. Went back to sleep for an hour and when got up again I was down 400g.

---

Nutrition

Target Calories: 2,330kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2179 kcal
Actual Macros: C: 214g | P: 205g | F: 46g
Fibre: 28g
Notes: Had a bit of a carb blow out yesterday, untracked. Dropped dinner out and replaced with a protein drink. Actual Macros will be inaccurate. Really need to focus on Fats and fibre.
Have noticed increased wind, could be from the psyiullim husk and dates.


---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg - 75mg (0.3mL)
EQ 280mg - 40mg (0.2mL)
NPP 140mg - 20mg (0.2ml)
0.7mL Daily

Injection Details:
RHS Quad

Peptides & Regenerative:

HGH – 5 IU PM (subq)
Wolverine — 500mcg AM/PM (SubQ)

Performance / Fat Loss Aids:
Retatrutide - 2mg PW (SubQ)
Mots-c – 2.5mg (Subq)
---
Side Effects & Adjustments:
Working in reducing all reliance on stims for a bit including coffee.

---

Support Supplements:

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin


---

Recovery & Health:

Sleep: 4h 56m, Fair quality rating 62 then another 1hr and a bit from 4:15am to roughly 5:50am
Like all Wednesday's, its an early one as I get up with wife. Will look at a nap later during the day. I dont believe i had a wake up in the sleep for a toilet break which would be due to the reduced water maybe. Need to achieve 5-6L of water but earlier in the day rather than playing catch up

Hydration: 6 L water + electrolytes

---

Training:

Session Type: Upper
Warm-Up / Rehab: Daily perscribed

Main Lifts:
Incline BB Bench: 100kg x 8, 8
Machine Chest Fly: 35kg x 10, 10, 10
Lat Pulldown: 80kg x 10, 10, 10
Seated Cable Row V-Grip:
100kg x 7, 90kg x 8, 8
DB Shoulder Press:
Pair 30kg x 10, 10
Pair 32.5kg x 10
Pair 35kg x 7
Tricep Rope Pushdown: 38.25kg x 10, 10,
Cable Bicep Curl: 38.25kg x 10, 10, 10

Cardio: 30mins 3deg 4km /h


---
Pre-workout
1 Scoop Pump Juice
1 Scoop Night Warrior



---

Notes:

Training Notes:
Another good really good day, increased weight across most exercises. Especially happy with the shoulder press getting the 35's up for reps. I have been talking to @Gains Man about wanting to work on lagging body parts and weaknesses and my shoulder press is a weakness. For me this has been a massive improvement in only a couple of weeks and where the exercise sits in the programming there is muscular fatigue already set in.

Energy/motivation:
Really good today, focused and motivated to crush the session
Coaching adjustments

Miscellaneous thoughts:
Had a steak with scrambled egg as Midday meal to help with satiety and I think it worked. Just needed some salad to finish it off.

339 Cals
4 C, 12 F, 54 P

115gm rib filler
1 large egg
1/2 egg white
50gm cottage cheese
12.5gm high protein shreded cheese.

 

[Mobster]

28th October
Week 5 Day 2 — Daily Log

Fasted Body Weight: 101.2 kg (+0.7kg)
Blood Pressure: 107/70
Steps: 9275
Resting HR: 67 bpm
Notes:
Not much to add here, everything is looking good and on track

---

Nutrition

Target Calories: 2330kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2238 kcal
Actual Macros: C: 272g | P: 223g | F: 30g
Fibre: 37g
Notes:
Food noise is still an issue at times but I think its under control to a certain extent.
No bloating issues. Need to work on increasing my fats, this will help with satiety.
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg - 75mg (0.3mL)
EQ 280mg - 40mg (0.2mL)
NPP 140mg - 20mg (0.2ml)
0.7mL Daily

Injection Details:
RHS Delt 27gx13mm, again no issues from previous injections


Peptides & Regenerative:

- HGH – 5 IU PM (subq)
- Wolverine — 500mcg AM/PM (SubQ)

Performance / Fat Loss Aids:

- Retatrutide - 2mg PW (SubQ)
- Mots-c - 2.5mg (Subq)
---

Side Effects & Adjustments:
Introduction of Mots-c for increased energy while I remove most of the pre workout supplements to reset sensitively and over reliance of stimulants.

---

Support Supplements:

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin
Melatonin 10mg
---

Recovery & Health:

Sleep: 6h 25m score of 78, Fair.
I agree, sleep felt good other than 2 wake ups for toilet which is a result of increased water i guess. Would have gotten another hour but wife had to start earlier today.

Hydration: 4L water + electrolytes
---

Training:

Session Type: Legs
Warm-Up / Rehab: Foam roller and couch stretches

Main Lifts:
Leg Extension: Maxed 125kg x 12, 12, 9
Single Leg Press: 140kg x 8, 8
Hack Squat: 140kg x 8, 8
Laying Leg Curl: 50kg x 10, 10
Straight Leg Deadlift: 120kg x 8, 8
Standing Calf Raise: 150kg x 12, 12
Seated Calf Raise: 120kg x 12, 20, 20

Accessories:
- Lateral Trunk Flexion (side lying oblique crunches) 2x 20
- Trunk Flexion (sit ups) 2 x 20

Cardio: 30mins 3deg 4km/h
Rehab: 20kg/9kg
Wrist Curls: 20kg 3 x 10
Wrist extension: 9kg 3 x 10 with 30sec contracted holds
---
Pre-workout
1 scoop Pump Juice
1 Scoop Nigh Warrior

---

Notes:

Training Notes:
Another day of PB's of increased weight and reps across every exercise. Cut most exercises back to 2 sets as my wife was training with me again. Ive set her exercises up in an app so she can start to log progression for herself. So in one hand I'm not completely focused but in another we are doing something together and strengthen our bond which is far more important.

Energy/motivation:
Not as high as other days but still high. Motivation was good working through the exercises with my wife, explaining technique, queues , correct form etc.

Coaching adjustments:
None

Miscellaneous thoughts:
Craving Carbs, fats have been low and well. This will be affecting satiety hence the cravings maybe.

God leg session

 

[adictv]

29th October
Week 5 Day 3 — Daily Log

Fasted Body Weight: 101.2kg(No change)
Blood Pressure: 119/71
Steps: 8555
Resting HR: 67 bpm
Notes:
Interesting BP results, I know they are fine but are still higher than what i normally have. Everything else is good, weighed myself at 3am and I was 400g heavier. Went back to sleep for an hour and when got up again I was down 400g.

---

Nutrition

Target Calories: 2,330kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2179 kcal
Actual Macros: C: 214g | P: 205g | F: 46g
Fibre: 28g
Notes: Had a bit of a carb blow out yesterday, untracked. Dropped dinner out and replaced with a protein drink. Actual Macros will be inaccurate. Really need to focus on Fats and fibre.
Have noticed increased wind, could be from the psyiullim husk and dates.


---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg - 75mg (0.3mL)
EQ 280mg - 40mg (0.2mL)
NPP 140mg - 20mg (0.2ml)
0.7mL Daily

Injection Details:
RHS Quad

Peptides & Regenerative:

HGH – 5 IU PM (subq)
Wolverine — 500mcg AM/PM (SubQ)

Performance / Fat Loss Aids:
Retatrutide - 2mg PW (SubQ)
Mots-c – 2.5mg (Subq)
---
Side Effects & Adjustments:
Working in reducing all reliance on stims for a bit including coffee.

---

Support Supplements:

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Night Night (sleep formula)
Baby Aspirin


---

Recovery & Health:

Sleep: 4h 56m, Fair quality rating 62 then another 1hr and a bit from 4:15am to roughly 5:50am
Like all Wednesday's, its an early one as I get up with wife. Will look at a nap later during the day. I dont believe i had a wake up in the sleep for a toilet break which would be due to the reduced water maybe. Need to achieve 5-6L of water but earlier in the day rather than playing catch up

Hydration: 6 L water + electrolytes

---

Training:

Session Type: Upper
Warm-Up / Rehab: Daily perscribed

Main Lifts:
Incline BB Bench: 100kg x 8, 8
Machine Chest Fly: 35kg x 10, 10, 10
Lat Pulldown: 80kg x 10, 10, 10
Seated Cable Row V-Grip:
100kg x 7, 90kg x 8, 8
DB Shoulder Press:
Pair 30kg x 10, 10
Pair 32.5kg x 10
Pair 35kg x 7
Tricep Rope Pushdown: 38.25kg x 10, 10,
Cable Bicep Curl: 38.25kg x 10, 10, 10

Cardio: 30mins 3deg 4km /h


---
Pre-workout
1 Scoop Pump Juice
1 Scoop Night Warrior



---

Notes:

Training Notes:
Another good really good day, increased weight across most exercises. Especially happy with the shoulder press getting the 35's up for reps. I have been talking to @Gains Man about wanting to work on lagging body parts and weaknesses and my shoulder press is a weakness. For me this has been a massive improvement in only a couple of weeks and where the exercise sits in the programming there is muscular fatigue already set in.

Energy/motivation:
Really good today, focused and motivated to crush the session
Coaching adjustments

Miscellaneous thoughts:
Had a steak with scrambled egg as Midday meal to help with satiety and I think it worked. Just needed some salad to finish it off.

339 Cals
4 C, 12 F, 54 P

115gm rib filler
1 large egg
1/2 egg white
50gm cottage cheese
12.5gm high protein shreded cheese.

View attachment 135105

Bloody killing it as always brother

 

[Wookie]

Bloody killing it as always brother

Cheers mate

 

[LevButlerov]

Fats are definitely on the agenda. Originally in the cut it was so hard to lower Fats now im finding it hard to increase them

get fats up for sure