Approved Log B3rnie Iron Flame Rebound - Rebound/Bulk Log

LevButlerov · Oct 2, 2025

UGL OZ said:
I posted this in Gains's thread - but just wanted to post here too: Both you and @Gains Man put in a monstrous amount effort and hit huge milestones as a result. Incredibly proud of you guys - well done @Gains Man @B3rnie, you both should be as equally as proud of how much you both achieved in such a short amount of time you had to prep too. You blew everyone's expectations out of the water. What a ride! Can't wait to continue seeing you pushing forward and hitting even more goals @B3rnie - we'll be here to back you the entire way

AJ

That’s a great post and exactly the kind of support that keeps people EVO family grinding hard in the gym

Thank you AJ @UGL OZ
Both of them clearly pushed through a tough prep and came out with big results, and hearing that from someone in the trenches with them hits different. Good energy all around and it’ll push them even harder into the next phase.
Big EVO family support for TEAM UGL OZ @UGL OZ

Gains Man · Oct 3, 2025

UGL OZ said:
I posted this in Gains's thread - but just wanted to post here too: Both you and @Gains Man put in a monstrous amount effort and hit huge milestones as a result. Incredibly proud of you guys - well done @Gains Man @B3rnie, you both should be as equally as proud of how much you both achieved in such a short amount of time you had to prep too. You blew everyone's expectations out of the water. What a ride! Can't wait to continue seeing you pushing forward and hitting even more goals @B3rnie - we'll be here to back you the entire way

AJ

Thanks brother none of it would've happened without you ❤

LevButlerov · Oct 3, 2025

Gains Man said:
Thanks brother none of it would've happened without you ❤

good support from Team @UGL OZ

UGL OZ · Oct 3, 2025

Gains Man said:
Thanks brother none of it would've happened without you ❤

You give us too much credit brother - the gear plays such a small part in the grand scheme of things. It's through @B3rnie's sheer grit and determination and your guidance that you were able to achieve what you guys did and that's fact!

AJ

LevButlerov · Oct 3, 2025

UGL OZ said:
You give us too much credit brother - the gear plays such a small part in the grand scheme of things. It's through @B3rnie's sheer grit and determination and your guidance that you were able to achieve what you guys did and that's fact!

AJ

I think you don't get enough credit AJ @UGL OZ

you are truly the GOAT!

B3rnie · Oct 4, 2025

Week 1 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 4.5 litres
Steps: avg. 12k
BP: 118/59 - 127/74
HR: avg. 78 bpm
BG: 4.4
BW: 87.4kg
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 750mcg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

So, we will call this week 1 of the Cruise so to speak which will go for 8 weeks give or take markers dependant. Biggest thing I've noticed post show is the increase in hunger. Which from what I can gather is a common occurrence due to the increased calories which causes the body to release more ghrelin. This is why I'm keeping the Reta in the stack still as I don't want to blow out and gain a heap of fat making my next prep harder and longer than need be. But overall feeling good and back in the gym with a newly designed routine to bring up lagging body parts so I show the judges next season I'm podium worthy at a competitive level. I will be continuing to be coached by @Gains Man as we seem to work together well and the physique, he managed to get me to bring to the stage in such a short amount of time together, I'm confident that we will improve even more as time goes by working with each other. I will also be continuing being a part of Team UGLOZ as they believe in myself and that I have the potential to go a long way in the sport.

Also, this routine isn't quite the full week of the new one, so it still has some old parts from the previous routine at the beginning.

Saturday	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday
Back/Biceps	Chest/Triceps	Quads/Calves	Arms/Calves	Legs 2	Cardio/Abs
Pull Ups 1) X16 2) X16 3) X16	Push Ups 1) X40 2) X40 3) X40	Lunges 1) X40 2) X40 3) X40	Push Ups 1) X40 2) X40 3) X40	Lunges 1) X40 2) X40 3) X40	Elliptical Trainer (Resistance 12) 1) 8.4km – 1h 2min 14s
Reverse Grip Lat Pulldown 1) 117kg x12	Incline Smith Machine 1) 49kg x15 2) 129kg x10	Leg Extension (Machine) 1) 117kg x14 2) 168kg x10	Single Arm Tricep Extension (Dumbbell) (Total Weight) 1) 28kg x12 2) 36kg x10	Hip Adduction (Machine) 1) 193kg x 20 2) 225.5kg x 12	Crunch (Superset) 1) X70 2) X70 3) X70
Chest Supported Incline Row (Dumbbell) 1) 28kg x14 2) 46kg x10	Incline Chest Press (Harder Hammer Strength, Total Weight) 1) 90kg x14 2) 120kg x10	Bulgarian Split Squat 1) 20kg x12	Triceps Rope Pushdown 1) 35kg x16 2) 49kg x12	Hip Abduction (Machine) 1) 173kg x 16 2) 193kg x12	Laying Leg Raise (Superset) 1) X70 2) X70 3) X70
Iso Lateral Row (Hammer Strength) 1) 85.4kg x16 2) 125.4kg x10	Cable Fly Crossovers 1) 25kg x16 2) 32.5kg x10	Hack Squat (Hammer Strength) 1) 100kg x12 2) 130kg x10	Preacher Curl (Machine) 1) 49kg x16 2) 80g x8	Leg Extension (Machine) 1) 117kg x14 2) 168kg x10
Seated Cable Row – V Grip (Cable) 1) 132kg x14	Chest Dip (Weighted) 1) 40kg x12 2) 50kg x12	Standing Calf Raise (Machine) 1) 240kg x20 2) 262.5kg x12	Seated Incline Curl (Dumbbell) 1) 24kg x12 2) 32kg x10	Single Leg Press (Machine) 1) 65kg x10 2) 75kg x12
Preacher Curl (Machine) 1) 49kg x16 2) 75kg x10	Triceps Pushdown 1) 63kg x16 2) 70kg x12	Leg Press (Hammer Strength) 1) 293kg x12 2) 393kg x10	Hammer Curl (Cable) 1) 28kg x16 2) 38.5kg x10	Lying Leg Curl (Machine) 1) 60kg x12 2) 74kg x10
Hammer Curl (Dumbbell) 1) 30kg x14 2) 34kg x10	Single Arm Triceps Pushdown (Cable) 1) 21.25kg x12 2) 25kg x10	Seated Calf Raise 1) 107.5kg x 20 2) 177.2kg x 10	Seated Calf Raise 1) 107.5kg x 20 2) 177.2kg x 10	Belt Squat (Machine) 1) 70.8kg x 14 2) 150.8kg x 10
Decline Crunch 1) X50 2) X50 3) X50	Decline Crunch 1) X50 2) X50 3) X50	Decline Crunch (Weighted) 1) 20kg x22 2) 20kg x22 3) 20kg x22	Standing Calf Raise (Machine) 1) 240kg x20 2) 277.5kg x18	Straight Leg Deadlift 1) 75kg x14 2) 100kg x12
			Decline Crunch 1) X50 2) X50 3) X50	Decline Crunch 1) X50 2) X50 3) X50

LevButlerov · Oct 4, 2025

B3rnie said:
Week 1 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 4.5 litres
Steps: avg. 12k
BP: 118/59 - 127/74
HR: avg. 78 bpm
BG: 4.4
BW: 87.4kg
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 750mcg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

So, we will call this week 1 of the Cruise so to speak which will go for 8 weeks give or take markers dependant. Biggest thing I've noticed post show is the increase in hunger. Which from what I can gather is a common occurrence due to the increased calories which causes the body to release more ghrelin. This is why I'm keeping the Reta in the stack still as I don't want to blow out and gain a heap of fat making my next prep harder and longer than need be. But overall feeling good and back in the gym with a newly designed routine to bring up lagging body parts so I show the judges next season I'm podium worthy at a competitive level. I will be continuing to be coached by @Gains Man as we seem to work together well and the physique, he managed to get me to bring to the stage in such a short amount of time together, I'm confident that we will improve even more as time goes by working with each other. I will also be continuing being a part of Team UGLOZ as they believe in myself and that I have the potential to go a long way in the sport.

Also, this routine isn't quite the full week of the new one, so it still has some old parts from the previous routine at the beginning.

Saturday Sunday Monday Tuesday Wednesday Thursday Friday
Back/Biceps Chest/Triceps Quads/Calves Arms/Calves Legs 2 Cardio/Abs
Pull Ups
1) X16
2) X16
3) X16 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Elliptical Trainer (Resistance 12)
1) 8.4km – 1h 2min 14s
Reverse Grip Lat Pulldown
1) 117kg x12 Incline Smith Machine
1) 49kg x15
2) 129kg x10 Leg Extension (Machine)
1) 117kg x14
2) 168kg x10 Single Arm Tricep Extension (Dumbbell) (Total Weight)
1) 28kg x12
2) 36kg x10 Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 12 Crunch (Superset)
1) X70
2) X70
3) X70
Chest Supported Incline Row (Dumbbell)
1) 28kg x14
2) 46kg x10 Incline Chest Press (Harder Hammer Strength, Total Weight)
1) 90kg x14
2) 120kg x10 Bulgarian Split Squat
1) 20kg x12 Triceps Rope Pushdown
1) 35kg x16
2) 49kg x12 Hip Abduction (Machine)
1) 173kg x 16
2) 193kg x12 Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Iso Lateral Row (Hammer Strength)
1) 85.4kg x16
2) 125.4kg x10 Cable Fly Crossovers
1) 25kg x16
2) 32.5kg x10 Hack Squat (Hammer Strength)
1) 100kg x12
2) 130kg x10 Preacher Curl (Machine)
1) 49kg x16
2) 80g x8 Leg Extension (Machine)
1) 117kg x14
2) 168kg x10
Seated Cable Row – V Grip (Cable)
1) 132kg x14 Chest Dip (Weighted)
1) 40kg x12
2) 50kg x12 Standing Calf Raise (Machine)
1) 240kg x20
2) 262.5kg x12 Seated Incline Curl (Dumbbell)
1) 24kg x12
2) 32kg x10 Single Leg Press (Machine)
1) 65kg x10
2) 75kg x12
Preacher Curl (Machine)
1) 49kg x16
2) 75kg x10 Triceps Pushdown
1) 63kg x16
2) 70kg x12 Leg Press (Hammer Strength)
1) 293kg x12
2) 393kg x10 Hammer Curl (Cable)
1) 28kg x16
2) 38.5kg x10 Lying Leg Curl (Machine)
1) 60kg x12
2) 74kg x10
Hammer Curl (Dumbbell)
1) 30kg x14
2) 34kg x10 Single Arm Triceps Pushdown (Cable)
1) 21.25kg x12
2) 25kg x10 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 10 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 10 Belt Squat (Machine)
1) 70.8kg x 14
2) 150.8kg x 10
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50
Decline Crunch (Weighted)
1) 20kg x22
2) 20kg x22
3) 20kg x22 Standing Calf Raise (Machine)
1) 240kg x20
2) 277.5kg x18 Straight Leg Deadlift
1) 75kg x14
2) 100kg x12
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50

Cruise setup looks well thought out. 250 mg test with 100 mg primo split through the week is perfect for holding lean tissue while you reset markers. Keeping retatrutide in at 750 mcg EOD is smart too, it’ll help control hunger now that calories are lower.
The diet at 2080 cals with 260 g protein keeps you tight and still anabolic with the HGH in there.
Training looks balanced, and I like how you’ve doubled up the leg work and calves to fix weak points.

stevesmi · Oct 4, 2025

B3rnie said:
Week 1 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 4.5 litres
Steps: avg. 12k
BP: 118/59 - 127/74
HR: avg. 78 bpm
BG: 4.4
BW: 87.4kg
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 750mcg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

So, we will call this week 1 of the Cruise so to speak which will go for 8 weeks give or take markers dependant. Biggest thing I've noticed post show is the increase in hunger. Which from what I can gather is a common occurrence due to the increased calories which causes the body to release more ghrelin. This is why I'm keeping the Reta in the stack still as I don't want to blow out and gain a heap of fat making my next prep harder and longer than need be. But overall feeling good and back in the gym with a newly designed routine to bring up lagging body parts so I show the judges next season I'm podium worthy at a competitive level. I will be continuing to be coached by @Gains Man as we seem to work together well and the physique, he managed to get me to bring to the stage in such a short amount of time together, I'm confident that we will improve even more as time goes by working with each other. I will also be continuing being a part of Team UGLOZ as they believe in myself and that I have the potential to go a long way in the sport.

Also, this routine isn't quite the full week of the new one, so it still has some old parts from the previous routine at the beginning.

Saturday Sunday Monday Tuesday Wednesday Thursday Friday
Back/Biceps Chest/Triceps Quads/Calves Arms/Calves Legs 2 Cardio/Abs
Pull Ups
1) X16
2) X16
3) X16 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Elliptical Trainer (Resistance 12)
1) 8.4km – 1h 2min 14s
Reverse Grip Lat Pulldown
1) 117kg x12 Incline Smith Machine
1) 49kg x15
2) 129kg x10 Leg Extension (Machine)
1) 117kg x14
2) 168kg x10 Single Arm Tricep Extension (Dumbbell) (Total Weight)
1) 28kg x12
2) 36kg x10 Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 12 Crunch (Superset)
1) X70
2) X70
3) X70
Chest Supported Incline Row (Dumbbell)
1) 28kg x14
2) 46kg x10 Incline Chest Press (Harder Hammer Strength, Total Weight)
1) 90kg x14
2) 120kg x10 Bulgarian Split Squat
1) 20kg x12 Triceps Rope Pushdown
1) 35kg x16
2) 49kg x12 Hip Abduction (Machine)
1) 173kg x 16
2) 193kg x12 Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Iso Lateral Row (Hammer Strength)
1) 85.4kg x16
2) 125.4kg x10 Cable Fly Crossovers
1) 25kg x16
2) 32.5kg x10 Hack Squat (Hammer Strength)
1) 100kg x12
2) 130kg x10 Preacher Curl (Machine)
1) 49kg x16
2) 80g x8 Leg Extension (Machine)
1) 117kg x14
2) 168kg x10
Seated Cable Row – V Grip (Cable)
1) 132kg x14 Chest Dip (Weighted)
1) 40kg x12
2) 50kg x12 Standing Calf Raise (Machine)
1) 240kg x20
2) 262.5kg x12 Seated Incline Curl (Dumbbell)
1) 24kg x12
2) 32kg x10 Single Leg Press (Machine)
1) 65kg x10
2) 75kg x12
Preacher Curl (Machine)
1) 49kg x16
2) 75kg x10 Triceps Pushdown
1) 63kg x16
2) 70kg x12 Leg Press (Hammer Strength)
1) 293kg x12
2) 393kg x10 Hammer Curl (Cable)
1) 28kg x16
2) 38.5kg x10 Lying Leg Curl (Machine)
1) 60kg x12
2) 74kg x10
Hammer Curl (Dumbbell)
1) 30kg x14
2) 34kg x10 Single Arm Triceps Pushdown (Cable)
1) 21.25kg x12
2) 25kg x10 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 10 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 10 Belt Squat (Machine)
1) 70.8kg x 14
2) 150.8kg x 10
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50
Decline Crunch (Weighted)
1) 20kg x22
2) 20kg x22
3) 20kg x22 Standing Calf Raise (Machine)
1) 240kg x20
2) 277.5kg x18 Straight Leg Deadlift
1) 75kg x14
2) 100kg x12
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50

@B3rnie i like the workouts for the week. Every day is a new adventure. You are causing some amazing conditioning to happen.

2Thick · Oct 4, 2025

B3rnie said:
Week 1 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 4.5 litres
Steps: avg. 12k
BP: 118/59 - 127/74
HR: avg. 78 bpm
BG: 4.4
BW: 87.4kg
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 750mcg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

So, we will call this week 1 of the Cruise so to speak which will go for 8 weeks give or take markers dependant. Biggest thing I've noticed post show is the increase in hunger. Which from what I can gather is a common occurrence due to the increased calories which causes the body to release more ghrelin. This is why I'm keeping the Reta in the stack still as I don't want to blow out and gain a heap of fat making my next prep harder and longer than need be. But overall feeling good and back in the gym with a newly designed routine to bring up lagging body parts so I show the judges next season I'm podium worthy at a competitive level. I will be continuing to be coached by @Gains Man as we seem to work together well and the physique, he managed to get me to bring to the stage in such a short amount of time together, I'm confident that we will improve even more as time goes by working with each other. I will also be continuing being a part of Team UGLOZ as they believe in myself and that I have the potential to go a long way in the sport.

Also, this routine isn't quite the full week of the new one, so it still has some old parts from the previous routine at the beginning.

Saturday Sunday Monday Tuesday Wednesday Thursday Friday
Back/Biceps Chest/Triceps Quads/Calves Arms/Calves Legs 2 Cardio/Abs
Pull Ups
1) X16
2) X16
3) X16 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Elliptical Trainer (Resistance 12)
1) 8.4km – 1h 2min 14s
Reverse Grip Lat Pulldown
1) 117kg x12 Incline Smith Machine
1) 49kg x15
2) 129kg x10 Leg Extension (Machine)
1) 117kg x14
2) 168kg x10 Single Arm Tricep Extension (Dumbbell) (Total Weight)
1) 28kg x12
2) 36kg x10 Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 12 Crunch (Superset)
1) X70
2) X70
3) X70
Chest Supported Incline Row (Dumbbell)
1) 28kg x14
2) 46kg x10 Incline Chest Press (Harder Hammer Strength, Total Weight)
1) 90kg x14
2) 120kg x10 Bulgarian Split Squat
1) 20kg x12 Triceps Rope Pushdown
1) 35kg x16
2) 49kg x12 Hip Abduction (Machine)
1) 173kg x 16
2) 193kg x12 Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Iso Lateral Row (Hammer Strength)
1) 85.4kg x16
2) 125.4kg x10 Cable Fly Crossovers
1) 25kg x16
2) 32.5kg x10 Hack Squat (Hammer Strength)
1) 100kg x12
2) 130kg x10 Preacher Curl (Machine)
1) 49kg x16
2) 80g x8 Leg Extension (Machine)
1) 117kg x14
2) 168kg x10
Seated Cable Row – V Grip (Cable)
1) 132kg x14 Chest Dip (Weighted)
1) 40kg x12
2) 50kg x12 Standing Calf Raise (Machine)
1) 240kg x20
2) 262.5kg x12 Seated Incline Curl (Dumbbell)
1) 24kg x12
2) 32kg x10 Single Leg Press (Machine)
1) 65kg x10
2) 75kg x12
Preacher Curl (Machine)
1) 49kg x16
2) 75kg x10 Triceps Pushdown
1) 63kg x16
2) 70kg x12 Leg Press (Hammer Strength)
1) 293kg x12
2) 393kg x10 Hammer Curl (Cable)
1) 28kg x16
2) 38.5kg x10 Lying Leg Curl (Machine)
1) 60kg x12
2) 74kg x10
Hammer Curl (Dumbbell)
1) 30kg x14
2) 34kg x10 Single Arm Triceps Pushdown (Cable)
1) 21.25kg x12
2) 25kg x10 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 10 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 10 Belt Squat (Machine)
1) 70.8kg x 14
2) 150.8kg x 10
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50
Decline Crunch (Weighted)
1) 20kg x22
2) 20kg x22
3) 20kg x22 Standing Calf Raise (Machine)
1) 240kg x20
2) 277.5kg x18 Straight Leg Deadlift
1) 75kg x14
2) 100kg x12
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50

I love this training that you're putting together. the decline crunches daily show you are serious about your core. That is a smart thing to hit. @B3rnie

Mobster · Oct 5, 2025

Post show rebound and hunger is super common

Ulter · Oct 5, 2025

B3rnie said:
Week 1 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 4.5 litres
Steps: avg. 12k
BP: 118/59 - 127/74
HR: avg. 78 bpm
BG: 4.4
BW: 87.4kg
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 750mcg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

So, we will call this week 1 of the Cruise so to speak which will go for 8 weeks give or take markers dependant. Biggest thing I've noticed post show is the increase in hunger. Which from what I can gather is a common occurrence due to the increased calories which causes the body to release more ghrelin. This is why I'm keeping the Reta in the stack still as I don't want to blow out and gain a heap of fat making my next prep harder and longer than need be. But overall feeling good and back in the gym with a newly designed routine to bring up lagging body parts so I show the judges next season I'm podium worthy at a competitive level. I will be continuing to be coached by @Gains Man as we seem to work together well and the physique, he managed to get me to bring to the stage in such a short amount of time together, I'm confident that we will improve even more as time goes by working with each other. I will also be continuing being a part of Team UGLOZ as they believe in myself and that I have the potential to go a long way in the sport.

Also, this routine isn't quite the full week of the new one, so it still has some old parts from the previous routine at the beginning.

Saturday Sunday Monday Tuesday Wednesday Thursday Friday
Back/Biceps Chest/Triceps Quads/Calves Arms/Calves Legs 2 Cardio/Abs
Pull Ups
1) X16
2) X16
3) X16 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Elliptical Trainer (Resistance 12)
1) 8.4km – 1h 2min 14s
Reverse Grip Lat Pulldown
1) 117kg x12 Incline Smith Machine
1) 49kg x15
2) 129kg x10 Leg Extension (Machine)
1) 117kg x14
2) 168kg x10 Single Arm Tricep Extension (Dumbbell) (Total Weight)
1) 28kg x12
2) 36kg x10 Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 12 Crunch (Superset)
1) X70
2) X70
3) X70
Chest Supported Incline Row (Dumbbell)
1) 28kg x14
2) 46kg x10 Incline Chest Press (Harder Hammer Strength, Total Weight)
1) 90kg x14
2) 120kg x10 Bulgarian Split Squat
1) 20kg x12 Triceps Rope Pushdown
1) 35kg x16
2) 49kg x12 Hip Abduction (Machine)
1) 173kg x 16
2) 193kg x12 Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Iso Lateral Row (Hammer Strength)
1) 85.4kg x16
2) 125.4kg x10 Cable Fly Crossovers
1) 25kg x16
2) 32.5kg x10 Hack Squat (Hammer Strength)
1) 100kg x12
2) 130kg x10 Preacher Curl (Machine)
1) 49kg x16
2) 80g x8 Leg Extension (Machine)
1) 117kg x14
2) 168kg x10
Seated Cable Row – V Grip (Cable)
1) 132kg x14 Chest Dip (Weighted)
1) 40kg x12
2) 50kg x12 Standing Calf Raise (Machine)
1) 240kg x20
2) 262.5kg x12 Seated Incline Curl (Dumbbell)
1) 24kg x12
2) 32kg x10 Single Leg Press (Machine)
1) 65kg x10
2) 75kg x12
Preacher Curl (Machine)
1) 49kg x16
2) 75kg x10 Triceps Pushdown
1) 63kg x16
2) 70kg x12 Leg Press (Hammer Strength)
1) 293kg x12
2) 393kg x10 Hammer Curl (Cable)
1) 28kg x16
2) 38.5kg x10 Lying Leg Curl (Machine)
1) 60kg x12
2) 74kg x10
Hammer Curl (Dumbbell)
1) 30kg x14
2) 34kg x10 Single Arm Triceps Pushdown (Cable)
1) 21.25kg x12
2) 25kg x10 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 10 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 10 Belt Squat (Machine)
1) 70.8kg x 14
2) 150.8kg x 10
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50
Decline Crunch (Weighted)
1) 20kg x22
2) 20kg x22
3) 20kg x22 Standing Calf Raise (Machine)
1) 240kg x20
2) 277.5kg x18 Straight Leg Deadlift
1) 75kg x14
2) 100kg x12
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50

the training sessions are on point. it looks solid @B3rnie i also enjoy seeing your improvements on the physique changes

ROIDDERS · Oct 5, 2025

B3rnie said:
Week 1 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 4.5 litres
Steps: avg. 12k
BP: 118/59 - 127/74
HR: avg. 78 bpm
BG: 4.4
BW: 87.4kg
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 750mcg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

So, we will call this week 1 of the Cruise so to speak which will go for 8 weeks give or take markers dependant. Biggest thing I've noticed post show is the increase in hunger. Which from what I can gather is a common occurrence due to the increased calories which causes the body to release more ghrelin. This is why I'm keeping the Reta in the stack still as I don't want to blow out and gain a heap of fat making my next prep harder and longer than need be. But overall feeling good and back in the gym with a newly designed routine to bring up lagging body parts so I show the judges next season I'm podium worthy at a competitive level. I will be continuing to be coached by @Gains Man as we seem to work together well and the physique, he managed to get me to bring to the stage in such a short amount of time together, I'm confident that we will improve even more as time goes by working with each other. I will also be continuing being a part of Team UGLOZ as they believe in myself and that I have the potential to go a long way in the sport.

Also, this routine isn't quite the full week of the new one, so it still has some old parts from the previous routine at the beginning.

Saturday Sunday Monday Tuesday Wednesday Thursday Friday
Back/Biceps Chest/Triceps Quads/Calves Arms/Calves Legs 2 Cardio/Abs
Pull Ups
1) X16
2) X16
3) X16 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Elliptical Trainer (Resistance 12)
1) 8.4km – 1h 2min 14s
Reverse Grip Lat Pulldown
1) 117kg x12 Incline Smith Machine
1) 49kg x15
2) 129kg x10 Leg Extension (Machine)
1) 117kg x14
2) 168kg x10 Single Arm Tricep Extension (Dumbbell) (Total Weight)
1) 28kg x12
2) 36kg x10 Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 12 Crunch (Superset)
1) X70
2) X70
3) X70
Chest Supported Incline Row (Dumbbell)
1) 28kg x14
2) 46kg x10 Incline Chest Press (Harder Hammer Strength, Total Weight)
1) 90kg x14
2) 120kg x10 Bulgarian Split Squat
1) 20kg x12 Triceps Rope Pushdown
1) 35kg x16
2) 49kg x12 Hip Abduction (Machine)
1) 173kg x 16
2) 193kg x12 Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Iso Lateral Row (Hammer Strength)
1) 85.4kg x16
2) 125.4kg x10 Cable Fly Crossovers
1) 25kg x16
2) 32.5kg x10 Hack Squat (Hammer Strength)
1) 100kg x12
2) 130kg x10 Preacher Curl (Machine)
1) 49kg x16
2) 80g x8 Leg Extension (Machine)
1) 117kg x14
2) 168kg x10
Seated Cable Row – V Grip (Cable)
1) 132kg x14 Chest Dip (Weighted)
1) 40kg x12
2) 50kg x12 Standing Calf Raise (Machine)
1) 240kg x20
2) 262.5kg x12 Seated Incline Curl (Dumbbell)
1) 24kg x12
2) 32kg x10 Single Leg Press (Machine)
1) 65kg x10
2) 75kg x12
Preacher Curl (Machine)
1) 49kg x16
2) 75kg x10 Triceps Pushdown
1) 63kg x16
2) 70kg x12 Leg Press (Hammer Strength)
1) 293kg x12
2) 393kg x10 Hammer Curl (Cable)
1) 28kg x16
2) 38.5kg x10 Lying Leg Curl (Machine)
1) 60kg x12
2) 74kg x10
Hammer Curl (Dumbbell)
1) 30kg x14
2) 34kg x10 Single Arm Triceps Pushdown (Cable)
1) 21.25kg x12
2) 25kg x10 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 10 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 10 Belt Squat (Machine)
1) 70.8kg x 14
2) 150.8kg x 10
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50
Decline Crunch (Weighted)
1) 20kg x22
2) 20kg x22
3) 20kg x22 Standing Calf Raise (Machine)
1) 240kg x20
2) 277.5kg x18 Straight Leg Deadlift
1) 75kg x14
2) 100kg x12
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50

@B3rnie the workouts are on point. i like how you hit cable fly crossovers then chest dips. The way you structure, your workouts is very impressive and fun.

ceo · Oct 5, 2025

B3rnie said:
Week 1 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 4.5 litres
Steps: avg. 12k
BP: 118/59 - 127/74
HR: avg. 78 bpm
BG: 4.4
BW: 87.4kg
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 750mcg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

So, we will call this week 1 of the Cruise so to speak which will go for 8 weeks give or take markers dependant. Biggest thing I've noticed post show is the increase in hunger. Which from what I can gather is a common occurrence due to the increased calories which causes the body to release more ghrelin. This is why I'm keeping the Reta in the stack still as I don't want to blow out and gain a heap of fat making my next prep harder and longer than need be. But overall feeling good and back in the gym with a newly designed routine to bring up lagging body parts so I show the judges next season I'm podium worthy at a competitive level. I will be continuing to be coached by @Gains Man as we seem to work together well and the physique, he managed to get me to bring to the stage in such a short amount of time together, I'm confident that we will improve even more as time goes by working with each other. I will also be continuing being a part of Team UGLOZ as they believe in myself and that I have the potential to go a long way in the sport.

Also, this routine isn't quite the full week of the new one, so it still has some old parts from the previous routine at the beginning.

Saturday Sunday Monday Tuesday Wednesday Thursday Friday
Back/Biceps Chest/Triceps Quads/Calves Arms/Calves Legs 2 Cardio/Abs
Pull Ups
1) X16
2) X16
3) X16 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Elliptical Trainer (Resistance 12)
1) 8.4km – 1h 2min 14s
Reverse Grip Lat Pulldown
1) 117kg x12 Incline Smith Machine
1) 49kg x15
2) 129kg x10 Leg Extension (Machine)
1) 117kg x14
2) 168kg x10 Single Arm Tricep Extension (Dumbbell) (Total Weight)
1) 28kg x12
2) 36kg x10 Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 12 Crunch (Superset)
1) X70
2) X70
3) X70
Chest Supported Incline Row (Dumbbell)
1) 28kg x14
2) 46kg x10 Incline Chest Press (Harder Hammer Strength, Total Weight)
1) 90kg x14
2) 120kg x10 Bulgarian Split Squat
1) 20kg x12 Triceps Rope Pushdown
1) 35kg x16
2) 49kg x12 Hip Abduction (Machine)
1) 173kg x 16
2) 193kg x12 Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Iso Lateral Row (Hammer Strength)
1) 85.4kg x16
2) 125.4kg x10 Cable Fly Crossovers
1) 25kg x16
2) 32.5kg x10 Hack Squat (Hammer Strength)
1) 100kg x12
2) 130kg x10 Preacher Curl (Machine)
1) 49kg x16
2) 80g x8 Leg Extension (Machine)
1) 117kg x14
2) 168kg x10
Seated Cable Row – V Grip (Cable)
1) 132kg x14 Chest Dip (Weighted)
1) 40kg x12
2) 50kg x12 Standing Calf Raise (Machine)
1) 240kg x20
2) 262.5kg x12 Seated Incline Curl (Dumbbell)
1) 24kg x12
2) 32kg x10 Single Leg Press (Machine)
1) 65kg x10
2) 75kg x12
Preacher Curl (Machine)
1) 49kg x16
2) 75kg x10 Triceps Pushdown
1) 63kg x16
2) 70kg x12 Leg Press (Hammer Strength)
1) 293kg x12
2) 393kg x10 Hammer Curl (Cable)
1) 28kg x16
2) 38.5kg x10 Lying Leg Curl (Machine)
1) 60kg x12
2) 74kg x10
Hammer Curl (Dumbbell)
1) 30kg x14
2) 34kg x10 Single Arm Triceps Pushdown (Cable)
1) 21.25kg x12
2) 25kg x10 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 10 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 10 Belt Squat (Machine)
1) 70.8kg x 14
2) 150.8kg x 10
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50
Decline Crunch (Weighted)
1) 20kg x22
2) 20kg x22
3) 20kg x22 Standing Calf Raise (Machine)
1) 240kg x20
2) 277.5kg x18 Straight Leg Deadlift
1) 75kg x14
2) 100kg x12
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50

bros you are a machine. everyday its a solid workout. i like how you structure 2 sets on each and then move on keep its from getting boring @B3rnie

Noah Wixx · Oct 5, 2025

B3rnie said:
Week 1 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 4.5 litres
Steps: avg. 12k
BP: 118/59 - 127/74
HR: avg. 78 bpm
BG: 4.4
BW: 87.4kg
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 750mcg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

So, we will call this week 1 of the Cruise so to speak which will go for 8 weeks give or take markers dependant. Biggest thing I've noticed post show is the increase in hunger. Which from what I can gather is a common occurrence due to the increased calories which causes the body to release more ghrelin. This is why I'm keeping the Reta in the stack still as I don't want to blow out and gain a heap of fat making my next prep harder and longer than need be. But overall feeling good and back in the gym with a newly designed routine to bring up lagging body parts so I show the judges next season I'm podium worthy at a competitive level. I will be continuing to be coached by @Gains Man as we seem to work together well and the physique, he managed to get me to bring to the stage in such a short amount of time together, I'm confident that we will improve even more as time goes by working with each other. I will also be continuing being a part of Team UGLOZ as they believe in myself and that I have the potential to go a long way in the sport.

Also, this routine isn't quite the full week of the new one, so it still has some old parts from the previous routine at the beginning.

Saturday Sunday Monday Tuesday Wednesday Thursday Friday
Back/Biceps Chest/Triceps Quads/Calves Arms/Calves Legs 2 Cardio/Abs
Pull Ups
1) X16
2) X16
3) X16 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Elliptical Trainer (Resistance 12)
1) 8.4km – 1h 2min 14s
Reverse Grip Lat Pulldown
1) 117kg x12 Incline Smith Machine
1) 49kg x15
2) 129kg x10 Leg Extension (Machine)
1) 117kg x14
2) 168kg x10 Single Arm Tricep Extension (Dumbbell) (Total Weight)
1) 28kg x12
2) 36kg x10 Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 12 Crunch (Superset)
1) X70
2) X70
3) X70
Chest Supported Incline Row (Dumbbell)
1) 28kg x14
2) 46kg x10 Incline Chest Press (Harder Hammer Strength, Total Weight)
1) 90kg x14
2) 120kg x10 Bulgarian Split Squat
1) 20kg x12 Triceps Rope Pushdown
1) 35kg x16
2) 49kg x12 Hip Abduction (Machine)
1) 173kg x 16
2) 193kg x12 Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Iso Lateral Row (Hammer Strength)
1) 85.4kg x16
2) 125.4kg x10 Cable Fly Crossovers
1) 25kg x16
2) 32.5kg x10 Hack Squat (Hammer Strength)
1) 100kg x12
2) 130kg x10 Preacher Curl (Machine)
1) 49kg x16
2) 80g x8 Leg Extension (Machine)
1) 117kg x14
2) 168kg x10
Seated Cable Row – V Grip (Cable)
1) 132kg x14 Chest Dip (Weighted)
1) 40kg x12
2) 50kg x12 Standing Calf Raise (Machine)
1) 240kg x20
2) 262.5kg x12 Seated Incline Curl (Dumbbell)
1) 24kg x12
2) 32kg x10 Single Leg Press (Machine)
1) 65kg x10
2) 75kg x12
Preacher Curl (Machine)
1) 49kg x16
2) 75kg x10 Triceps Pushdown
1) 63kg x16
2) 70kg x12 Leg Press (Hammer Strength)
1) 293kg x12
2) 393kg x10 Hammer Curl (Cable)
1) 28kg x16
2) 38.5kg x10 Lying Leg Curl (Machine)
1) 60kg x12
2) 74kg x10
Hammer Curl (Dumbbell)
1) 30kg x14
2) 34kg x10 Single Arm Triceps Pushdown (Cable)
1) 21.25kg x12
2) 25kg x10 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 10 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 10 Belt Squat (Machine)
1) 70.8kg x 14
2) 150.8kg x 10
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50
Decline Crunch (Weighted)
1) 20kg x22
2) 20kg x22
3) 20kg x22 Standing Calf Raise (Machine)
1) 240kg x20
2) 277.5kg x18 Straight Leg Deadlift
1) 75kg x14
2) 100kg x12
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50

This is a super solid layout

Tiger Salman Khan · Oct 7, 2025

B3rnie said:
Week 1 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 4.5 litres
Steps: avg. 12k
BP: 118/59 - 127/74
HR: avg. 78 bpm
BG: 4.4
BW: 87.4kg
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 750mcg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

So, we will call this week 1 of the Cruise so to speak which will go for 8 weeks give or take markers dependant. Biggest thing I've noticed post show is the increase in hunger. Which from what I can gather is a common occurrence due to the increased calories which causes the body to release more ghrelin. This is why I'm keeping the Reta in the stack still as I don't want to blow out and gain a heap of fat making my next prep harder and longer than need be. But overall feeling good and back in the gym with a newly designed routine to bring up lagging body parts so I show the judges next season I'm podium worthy at a competitive level. I will be continuing to be coached by @Gains Man as we seem to work together well and the physique, he managed to get me to bring to the stage in such a short amount of time together, I'm confident that we will improve even more as time goes by working with each other. I will also be continuing being a part of Team UGLOZ as they believe in myself and that I have the potential to go a long way in the sport.

Also, this routine isn't quite the full week of the new one, so it still has some old parts from the previous routine at the beginning.

Saturday Sunday Monday Tuesday Wednesday Thursday Friday
Back/Biceps Chest/Triceps Quads/Calves Arms/Calves Legs 2 Cardio/Abs
Pull Ups
1) X16
2) X16
3) X16 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Elliptical Trainer (Resistance 12)
1) 8.4km – 1h 2min 14s
Reverse Grip Lat Pulldown
1) 117kg x12 Incline Smith Machine
1) 49kg x15
2) 129kg x10 Leg Extension (Machine)
1) 117kg x14
2) 168kg x10 Single Arm Tricep Extension (Dumbbell) (Total Weight)
1) 28kg x12
2) 36kg x10 Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 12 Crunch (Superset)
1) X70
2) X70
3) X70
Chest Supported Incline Row (Dumbbell)
1) 28kg x14
2) 46kg x10 Incline Chest Press (Harder Hammer Strength, Total Weight)
1) 90kg x14
2) 120kg x10 Bulgarian Split Squat
1) 20kg x12 Triceps Rope Pushdown
1) 35kg x16
2) 49kg x12 Hip Abduction (Machine)
1) 173kg x 16
2) 193kg x12 Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Iso Lateral Row (Hammer Strength)
1) 85.4kg x16
2) 125.4kg x10 Cable Fly Crossovers
1) 25kg x16
2) 32.5kg x10 Hack Squat (Hammer Strength)
1) 100kg x12
2) 130kg x10 Preacher Curl (Machine)
1) 49kg x16
2) 80g x8 Leg Extension (Machine)
1) 117kg x14
2) 168kg x10
Seated Cable Row – V Grip (Cable)
1) 132kg x14 Chest Dip (Weighted)
1) 40kg x12
2) 50kg x12 Standing Calf Raise (Machine)
1) 240kg x20
2) 262.5kg x12 Seated Incline Curl (Dumbbell)
1) 24kg x12
2) 32kg x10 Single Leg Press (Machine)
1) 65kg x10
2) 75kg x12
Preacher Curl (Machine)
1) 49kg x16
2) 75kg x10 Triceps Pushdown
1) 63kg x16
2) 70kg x12 Leg Press (Hammer Strength)
1) 293kg x12
2) 393kg x10 Hammer Curl (Cable)
1) 28kg x16
2) 38.5kg x10 Lying Leg Curl (Machine)
1) 60kg x12
2) 74kg x10
Hammer Curl (Dumbbell)
1) 30kg x14
2) 34kg x10 Single Arm Triceps Pushdown (Cable)
1) 21.25kg x12
2) 25kg x10 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 10 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 10 Belt Squat (Machine)
1) 70.8kg x 14
2) 150.8kg x 10
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50
Decline Crunch (Weighted)
1) 20kg x22
2) 20kg x22
3) 20kg x22 Standing Calf Raise (Machine)
1) 240kg x20
2) 277.5kg x18 Straight Leg Deadlift
1) 75kg x14
2) 100kg x12
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50

@B3rnie Training looks on point.....share pics with us.........

ballin2504 · Oct 7, 2025

B3rnie said:
Week 1 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 4.5 litres
Steps: avg. 12k
BP: 118/59 - 127/74
HR: avg. 78 bpm
BG: 4.4
BW: 87.4kg
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 750mcg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

So, we will call this week 1 of the Cruise so to speak which will go for 8 weeks give or take markers dependant. Biggest thing I've noticed post show is the increase in hunger. Which from what I can gather is a common occurrence due to the increased calories which causes the body to release more ghrelin. This is why I'm keeping the Reta in the stack still as I don't want to blow out and gain a heap of fat making my next prep harder and longer than need be. But overall feeling good and back in the gym with a newly designed routine to bring up lagging body parts so I show the judges next season I'm podium worthy at a competitive level. I will be continuing to be coached by @Gains Man as we seem to work together well and the physique, he managed to get me to bring to the stage in such a short amount of time together, I'm confident that we will improve even more as time goes by working with each other. I will also be continuing being a part of Team UGLOZ as they believe in myself and that I have the potential to go a long way in the sport.

Also, this routine isn't quite the full week of the new one, so it still has some old parts from the previous routine at the beginning.

Saturday Sunday Monday Tuesday Wednesday Thursday Friday
Back/Biceps Chest/Triceps Quads/Calves Arms/Calves Legs 2 Cardio/Abs
Pull Ups
1) X16
2) X16
3) X16 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40
Elliptical Trainer (Resistance 12)
1) 8.4km – 1h 2min 14s
Reverse Grip Lat Pulldown
1) 117kg x12 Incline Smith Machine
1) 49kg x15
2) 129kg x10 Leg Extension (Machine)
1) 117kg x14
2) 168kg x10 Single Arm Tricep Extension (Dumbbell) (Total Weight)
1) 28kg x12
2) 36kg x10 Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 12
Crunch (Superset)
1) X70
2) X70
3) X70
Chest Supported Incline Row (Dumbbell)
1) 28kg x14
2) 46kg x10 Incline Chest Press (Harder Hammer Strength, Total Weight)
1) 90kg x14
2) 120kg x10 Bulgarian Split Squat
1) 20kg x12 Triceps Rope Pushdown
1) 35kg x16
2) 49kg x12 Hip Abduction (Machine)
1) 173kg x 16
2) 193kg x12
Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Iso Lateral Row (Hammer Strength)
1) 85.4kg x16
2) 125.4kg x10 Cable Fly Crossovers
1) 25kg x16
2) 32.5kg x10 Hack Squat (Hammer Strength)
1) 100kg x12
2) 130kg x10 Preacher Curl (Machine)
1) 49kg x16
2) 80g x8 Leg Extension (Machine)
1) 117kg x14
2) 168kg x10

Seated Cable Row – V Grip (Cable)
1) 132kg x14 Chest Dip (Weighted)
1) 40kg x12
2) 50kg x12 Standing Calf Raise (Machine)
1) 240kg x20
2) 262.5kg x12 Seated Incline Curl (Dumbbell)
1) 24kg x12
2) 32kg x10 Single Leg Press (Machine)
1) 65kg x10
2) 75kg x12

Preacher Curl (Machine)
1) 49kg x16
2) 75kg x10 Triceps Pushdown
1) 63kg x16
2) 70kg x12 Leg Press (Hammer Strength)
1) 293kg x12
2) 393kg x10 Hammer Curl (Cable)
1) 28kg x16
2) 38.5kg x10 Lying Leg Curl (Machine)
1) 60kg x12
2) 74kg x10

Hammer Curl (Dumbbell)
1) 30kg x14
2) 34kg x10 Single Arm Triceps Pushdown (Cable)
1) 21.25kg x12
2) 25kg x10 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 10 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 10 Belt Squat (Machine)
1) 70.8kg x 14
2) 150.8kg x 10

Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50
Decline Crunch (Weighted)
1) 20kg x22
2) 20kg x22
3) 20kg x22 Standing Calf Raise (Machine)
1) 240kg x20
2) 277.5kg x18
Straight Leg Deadlift
1) 75kg x14
2) 100kg x12

Decline Crunch
1) X50
2) X50
3) X50
Decline Crunch
1) X50
2) X50
3) X50

@B3rnie great work getting the steps in and the Bp and hr look really good. Nice work brother

25homes · Oct 9, 2025

B3rnie said:
Week 1 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 4.5 litres
Steps: avg. 12k
BP: 118/59 - 127/74
HR: avg. 78 bpm
BG: 4.4
BW: 87.4kg
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 750mcg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

So, we will call this week 1 of the Cruise so to speak which will go for 8 weeks give or take markers dependant. Biggest thing I've noticed post show is the increase in hunger. Which from what I can gather is a common occurrence due to the increased calories which causes the body to release more ghrelin. This is why I'm keeping the Reta in the stack still as I don't want to blow out and gain a heap of fat making my next prep harder and longer than need be. But overall feeling good and back in the gym with a newly designed routine to bring up lagging body parts so I show the judges next season I'm podium worthy at a competitive level. I will be continuing to be coached by @Gains Man as we seem to work together well and the physique, he managed to get me to bring to the stage in such a short amount of time together, I'm confident that we will improve even more as time goes by working with each other. I will also be continuing being a part of Team UGLOZ as they believe in myself and that I have the potential to go a long way in the sport.

Also, this routine isn't quite the full week of the new one, so it still has some old parts from the previous routine at the beginning.

Saturday Sunday Monday Tuesday Wednesday Thursday Friday
Back/Biceps Chest/Triceps Quads/Calves Arms/Calves Legs 2 Cardio/Abs
Pull Ups
1) X16
2) X16
3) X16 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40
Elliptical Trainer (Resistance 12)
1) 8.4km – 1h 2min 14s
Reverse Grip Lat Pulldown
1) 117kg x12 Incline Smith Machine
1) 49kg x15
2) 129kg x10 Leg Extension (Machine)
1) 117kg x14
2) 168kg x10 Single Arm Tricep Extension (Dumbbell) (Total Weight)
1) 28kg x12
2) 36kg x10 Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 12
Crunch (Superset)
1) X70
2) X70
3) X70
Chest Supported Incline Row (Dumbbell)
1) 28kg x14
2) 46kg x10 Incline Chest Press (Harder Hammer Strength, Total Weight)
1) 90kg x14
2) 120kg x10 Bulgarian Split Squat
1) 20kg x12 Triceps Rope Pushdown
1) 35kg x16
2) 49kg x12 Hip Abduction (Machine)
1) 173kg x 16
2) 193kg x12
Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Iso Lateral Row (Hammer Strength)
1) 85.4kg x16
2) 125.4kg x10 Cable Fly Crossovers
1) 25kg x16
2) 32.5kg x10 Hack Squat (Hammer Strength)
1) 100kg x12
2) 130kg x10 Preacher Curl (Machine)
1) 49kg x16
2) 80g x8 Leg Extension (Machine)
1) 117kg x14
2) 168kg x10

Seated Cable Row – V Grip (Cable)
1) 132kg x14 Chest Dip (Weighted)
1) 40kg x12
2) 50kg x12 Standing Calf Raise (Machine)
1) 240kg x20
2) 262.5kg x12 Seated Incline Curl (Dumbbell)
1) 24kg x12
2) 32kg x10 Single Leg Press (Machine)
1) 65kg x10
2) 75kg x12

Preacher Curl (Machine)
1) 49kg x16
2) 75kg x10 Triceps Pushdown
1) 63kg x16
2) 70kg x12 Leg Press (Hammer Strength)
1) 293kg x12
2) 393kg x10 Hammer Curl (Cable)
1) 28kg x16
2) 38.5kg x10 Lying Leg Curl (Machine)
1) 60kg x12
2) 74kg x10

Hammer Curl (Dumbbell)
1) 30kg x14
2) 34kg x10 Single Arm Triceps Pushdown (Cable)
1) 21.25kg x12
2) 25kg x10 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 10 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 10 Belt Squat (Machine)
1) 70.8kg x 14
2) 150.8kg x 10

Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50
Decline Crunch (Weighted)
1) 20kg x22
2) 20kg x22
3) 20kg x22 Standing Calf Raise (Machine)
1) 240kg x20
2) 277.5kg x18
Straight Leg Deadlift
1) 75kg x14
2) 100kg x12

Decline Crunch
1) X50
2) X50
3) X50
Decline Crunch
1) X50
2) X50
3) X50

Really good update here

B3rnie · Oct 12, 2025

Week 2 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 4.5 litres
Steps: avg. 12k
BP: 118/62 - 127/77
HR: avg. 76 bpm
BG: 4.4
BW: 87.1kg
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 1.5mg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

Well, this has been my first full week with the new routine and luckily, I enjoy it as I will most probably be doing it for a fair while still. The only change I will make is to replace the Belt Squat with the Hack Squat as the belt digs into the inner part of your thighs and only gets worse as more weight is added. I feel it holds me back from progressing with more weight but other than that it's full steam ahead. Managed to get a few PR's this week which is great but also noted that weights or reps are increasing on other exercises but just aren't PRs as have pushed more weight whilst in a bulk. Only did check in this morning and coach is travelling overseas today so won't have a response till tomorrow for what is installed for myself this week. Being a cruise, it wouldn't be much except maybe a slight increase in calories. From what I can gather I will be sitting at or just under 90kg for the cruise so I'm in a good position for the bulk later on. Also managed to get some stage photos from the IFBB/NPC show which I will share in the next post. The lighting wasn't as bright as the PCA show which is a shame as I had a better look than the previous week but just doesn't come through in the photos.

Saturday	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday
Chest/Delts	Back/Rear Delts	Legs	Arms/Calves	Legs 2	Cardio/Abs
Push Ups 1) X40 2) X40 3) X40	Pull Ups 1) X16 2) X16 3) X16	Lunges 1) X40 2) X40 3) X40	Push Ups 1) X40 2) X40 3) X40	Lunges 1) X40 2) X40 3) X40	Elliptical Trainer (Resistance 12) 1) 8.3km – 1h 4min 4s
Incline Smith Machine 1) 49kg x15 2) 139kg x8 (Weight PR)	Close Grip Lat Pulldown (Cable) 1) 87kg x14 2) 127kg x 10	Hip Adduction (Machine) 1) 193kg x 20 2) 225.5kg x 12	Single Arm Triceps Extension (Dumbbell) (Total Weight) 1) 28kg x12 2) 36kg x12 (Volume, 1RM PR)	Hip Adduction (Machine) 1) 193kg x 20 2) 225.5kg x 12	Crunch (Superset) 1) X70 2) X70 3) X70
Incline Bench Press (Dumbbell) 1) 28kg x14 2) 42kg x10	Pull Ups (Weighted) 1) 10kg x12 2) 20kg x10	Hip Abduction (Machine) 1) 193kg x 16 2) 225.5kg x12	Triceps Rope Pushdown 1) 35kg x16 2) 56kg x8	Hip Abduction (Machine) 1) 193kg x 16 2) 225.5kg x12	Laying Leg Raise (Superset) 1) X70 2) X70 3) X70
Chest Fly (Machine) 1) 96kg x14 2) 143kg x10	Iso Lateral Row (Hammer Strength) 1) 85.4kg x16 2) 125.4kg x10	Leg Extension (Machine) 1) 117kg x14 2) 168kg x12	Preacher Curl (Machine) 1) 49kg x16 2) 80g x8	Leg Extension (Machine) 1) 117kg x14 2) 170.5kg x10 (Weight, 1RM PR)
Chest Dip (Weighted) 1) 40kg x12 2) 50kg x12	Dumbbell Row 1) 34kg x14 2) 44kg x10	Single Leg Press (Machine) 1) 65kg x10 2) 85kg x10 (Weight, 1RM PR)	Seated Incline Curl (Dumbbell) 1) 24kg x12 2) 32kg x12 (Volume, 1RM PR)	Single Leg Press (Machine) 1) 65kg x10 2) 90kg x10 (Weight, 1RM PR)
Lateral Raise (Dumbbell) 1) 16kg x16 2) 20kg x10	Rear Delt Reverse Fly (Machine) 1) 110kg x14 2) 143kg x8	Lying Leg Curl (Machine) 1) 60kg x12 2) 74kg x10	Hammer Curl (Cable) 1) 28kg x16 2) 42kg x12 (Weight, Volume, 1RM PR)	Lying Leg Curl (Machine) 1) 60kg x12 2) 81kg x10
Upright Row (Cable) 1) 21.25kg x14 2) 40kg x10	Face Pull 1) 47kg x16 2) 89.5kg x10	Belt Squat (Machine) 1) 70.8kg x 14 2) 180.8kg x 10 (Weight, Volume, 1RM PR)	Seated Calf Raise 1) 107.5kg x 20 2) 177.2kg x 10	Belt Squat (Machine) 1) 70.8kg x 14 2) 180.8kg x 10
Decline Crunch 1) X50 2) X50 3) X50	Decline Crunch 1) X50 2) X50 3) X50	Straight Leg Deadlift 1) 75kg x14 2) 100kg x12	Standing Calf Raise (Machine) 1) 240kg x20 2) 277.5kg x18	Straight Leg Deadlift 1) 75kg x14 2) 100kg x12
		Decline Crunch 1) X50 2) X50 3) X50	Decline Crunch 1) X50 2) X50 3) X50	Decline Crunch 1) X50 2) X50 3) X50

B3rnie · Oct 12, 2025

UGL OZ · Oct 12, 2025

B3rnie said:
View attachment 128720 View attachment 128719
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View attachment 128722

50% B3r 50% nie
100% BEAST

AJ

LevButlerov · Oct 12, 2025

B3rnie said:
Week 2 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 4.5 litres
Steps: avg. 12k
BP: 118/62 - 127/77
HR: avg. 76 bpm
BG: 4.4
BW: 87.1kg
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 1.5mg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

Well, this has been my first full week with the new routine and luckily, I enjoy it as I will most probably be doing it for a fair while still. The only change I will make is to replace the Belt Squat with the Hack Squat as the belt digs into the inner part of your thighs and only gets worse as more weight is added. I feel it holds me back from progressing with more weight but other than that it's full steam ahead. Managed to get a few PR's this week which is great but also noted that weights or reps are increasing on other exercises but just aren't PRs as have pushed more weight whilst in a bulk. Only did check in this morning and coach is travelling overseas today so won't have a response till tomorrow for what is installed for myself this week. Being a cruise, it wouldn't be much except maybe a slight increase in calories. From what I can gather I will be sitting at or just under 90kg for the cruise so I'm in a good position for the bulk later on. Also managed to get some stage photos from the IFBB/NPC show which I will share in the next post. The lighting wasn't as bright as the PCA show which is a shame as I had a better look than the previous week but just doesn't come through in the photos.

Saturday Sunday Monday Tuesday Wednesday Thursday Friday
Chest/Delts Back/Rear Delts Legs Arms/Calves Legs 2 Cardio/Abs

Push Ups
1) X40
2) X40
3) X40
Pull Ups
1) X16
2) X16
3) X16 Lunges
1) X40
2) X40
3) X40 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Elliptical Trainer (Resistance 12)
1) 8.3km – 1h 4min 4s
Incline Smith Machine
1) 49kg x15
2) 139kg x8 (Weight PR) Close Grip Lat Pulldown (Cable)
1) 87kg x14
2) 127kg x 10 Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 12 Single Arm Triceps Extension (Dumbbell) (Total Weight)
1) 28kg x12
2) 36kg x12 (Volume, 1RM PR) Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 12 Crunch (Superset)
1) X70
2) X70
3) X70
Incline Bench Press (Dumbbell)
1) 28kg x14
2) 42kg x10 Pull Ups (Weighted)
1) 10kg x12
2) 20kg x10 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x12 Triceps Rope Pushdown
1) 35kg x16
2) 56kg x8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x12 Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Chest Fly (Machine)
1) 96kg x14
2) 143kg x10 Iso Lateral Row (Hammer Strength)
1) 85.4kg x16
2) 125.4kg x10 Leg Extension (Machine)
1) 117kg x14
2) 168kg x12 Preacher Curl (Machine)
1) 49kg x16
2) 80g x8 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10 (Weight, 1RM PR)

Chest Dip (Weighted)
1) 40kg x12
2) 50kg x12 Dumbbell Row
1) 34kg x14
2) 44kg x10 Single Leg Press (Machine)
1) 65kg x10
2) 85kg x10 (Weight, 1RM PR) Seated Incline Curl (Dumbbell)
1) 24kg x12
2) 32kg x12 (Volume, 1RM PR) Single Leg Press (Machine)
1) 65kg x10
2) 90kg x10 (Weight, 1RM PR)

Lateral Raise (Dumbbell)
1) 16kg x16
2) 20kg x10 Rear Delt Reverse Fly (Machine)
1) 110kg x14
2) 143kg x8 Lying Leg Curl (Machine)
1) 60kg x12
2) 74kg x10 Hammer Curl (Cable)
1) 28kg x16
2) 42kg x12 (Weight, Volume, 1RM PR) Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10
Upright Row (Cable)
1) 21.25kg x14
2) 40kg x10 Face Pull
1) 47kg x16
2) 89.5kg x10 Belt Squat (Machine)
1) 70.8kg x 14
2) 180.8kg x 10 (Weight, Volume, 1RM PR) Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 10 Belt Squat (Machine)
1) 70.8kg x 14
2) 180.8kg x 10
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50
Straight Leg Deadlift
1) 75kg x14
2) 100kg x12 Standing Calf Raise (Machine)
1) 240kg x20
2) 277.5kg x18 Straight Leg Deadlift
1) 75kg x14
2) 100kg x12

Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50

B3rnie said:
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View attachment 128721
View attachment 128722

You look amazing on stage, really tight and lean , big arms and shoulders, congratulations and EVO family respect for stepping on stage @B3rnie , you are a TRUE EVO brother

Team UGL OZ has another real strong bodybuilder @UGL OZ

UGL OZ said:
50% B3r 50% nie
100% BEAST

AJ

Mobster · Oct 13, 2025

Looking pretty damned good. Let's see if we can't get that back wider in some shots

stevesmi · Oct 13, 2025

B3rnie said:
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View attachment 128721
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@B3rnie looking great ! this is an awesome photo lineup. so proud of you on this!

2Thick · Oct 13, 2025

B3rnie said:
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You look absolutely wickedly fantastic. I'm no expert on bodybuilding judging, but if I was the judge I would definitely love what I'm seeing. @B3rnie

ceo · Oct 13, 2025

B3rnie said:
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Bros. You look like an absolute stud. @B3rnie Lean as hell. I would say your body fat 5%. No more than that.

Ulter · Oct 13, 2025

B3rnie said:
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@B3rnie i love this job you did. it looks good. most impressive is the quads and arms

ROIDDERS · Oct 13, 2025

B3rnie said:
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You are looking fantastic on stage. a true rep for the EVO family. and a champion for sure ! @B3rnie

B3rnie · Oct 13, 2025

Mobster said:
Looking pretty damned good. Let's see if we can't get that back wider in some shots

This is what my focus will be now in the off-season. To widen my back and shoulders as well as improve on my quad sweep to.

RoySimpson · Oct 14, 2025

B3rnie said:
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@B3rnie looking awesome bro!

LevButlerov · Oct 14, 2025

B3rnie said:
This is what my focus will be now in the off-season. To widen my back and shoulders as well as improve on my quad sweep to.

That's a good focus, wide back big shoulders

ballin2504 · Oct 15, 2025

B3rnie said:
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@B3rnie looking absolutely phenomenal man. Killer stage shots

B3rnie · Oct 20, 2025

Week 3 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 4.5 litres
Steps: avg. 12k
BP: 114/69 - 124/72
HR: avg. 73 bpm
BG: 4.4
BW: 87.2kg
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 2.5mg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

Another week has passed and luckily enough I haven't blown out and gotten fat post comp. There definitely has been struggles which is why the Reta was increased as there have been a few times when I've gone off track and basically had to carb cycle to maintain my weekly calorie intake, but it has settled now so onwards, I must go. I've ended up swapping the Belt Squat exercises out and replaced them with the Hack Squat as the belt digs into your legs too much especially under a heavier weight and just feels uncomfortable. This would eventually prevent me from pushing more weight. I also swapped out the Elliptical Trainer for the Stair Master for Cardio to really hammer the quads. Which it certainly did as this was the first time ever using this machine and the DOMS were crazy but, in the end, it will be worth the pain. Coach is happy with my physique after the weekends check in so we will continue this routine and meals etc. Then fingers crossed in a month or so will get bloods then the growth phase will begin, which of course I'm excited for as the way this stage is going, I should make significant changes to my physique. Also, there is some PR's this week which will seem a lot higher than the previous numbers, but I've only just learnt that i was recording dumbbell exercises incorrectly within the Hevy app. You're meant to record the total weight of both dumbbells used or with Hammer Strength the total number of plates left and right side. But I have managed to progress with weight or rep increases especially on the new exercises which is a plus.

Saturday	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday
Chest/Delts	Back/Rear Delts	Legs	Arms/Calves	Legs 2	Cardio/Abs	Cardio/Abs
Push Ups 1) X40 2) X40 3) X40	Pull Ups 1) X16 2) X16 3) X16	Lunges 1) X40 2) X40 3) X40	Push Ups 1) X40 2) X40 3) X40	Lunges 1) X40 2) X40 3) X40	Stair Machine (Steps) 1) 3094 – 1h 0min 18s	Stair Machine (Steps) 1) 3021 – 1h 2min 8s (Duration PR)
Incline Smith Machine 1) 49kg x15 2) 139kg x8	Close Grip Lat Pulldown (Cable) 1) 87kg x14 2) 127kg x 12 (Volume, 1RM PR)	Hip Adduction (Machine) 1) 193kg x 20 2) 225.5kg x 12	Single Arm Triceps Extension (Dumbbell) (Total Weight) 1) 28kg x12 2) 40kg x8 (Weight PR)	Hip Adduction (Machine) 1) 193kg x 20 2) 225.5kg x 14	Crunch (Superset) 1) X70 2) X70 3) X70	Crunch (Superset) 1) X70 2) X70 3) X70
Incline Bench Press (Dumbbell) 1) 28kg x14 2) 42kg x12	Pull Ups (Weighted) 1) 10kg x12 2) 20kg x12 (Volume PR)	Hip Abduction (Machine) 1) 193kg x 16 2) 225.5kg x12	Triceps Rope Pushdown 1) 35kg x16 2) 56kg x8	Hip Abduction (Machine) 1) 193kg x 16 2) 225.5kg x12	Laying Leg Raise (Superset) 1) X70 2) X70 3) X70	Laying Leg Raise (Superset) 1) X70 2) X70 3) X70
Chest Fly (Machine) 1) 96kg x14 2) 143kg x12 (Volume, 1RM PR)	Iso Lateral Row (Hammer Strength) 1) 170.8kg x16 (Volume PR) 2) 250.8kg x10 (Weight, 1RM PR)	Leg Extension (Machine) 1) 117kg x14 2) 170.5kg x10	Preacher Curl (Machine) 1) 49kg x16 2) 85g x8	Leg Extension (Machine) 1) 117kg x14 2) 170.5kg x10
Chest Dip (Weighted) 1) 40kg x12 2) 50kg x12	Dumbbell Row 1) 34kg x14 2) 46kg x12 (Weight, Volume, 1RM PR)	Single Leg Press (Machine) 1) 65kg x10 2) 95kg x10 (Weight, Volume, 1RM PR)	Seated Incline Curl (Dumbbell) 1) 24kg x12 2) 36kg x8 (Weight PR)	Single Leg Press (Machine) 1) 65kg x10 2) 97.5kg x10 (Weight, Volume, 1RM PR)
Lateral Raise (Dumbbell) 1) 16kg x16 2) 18kg x12	Rear Delt Reverse Fly (Machine) 1) 110kg x14 2) 143kg x8	Lying Leg Curl (Machine) 1) 60kg x12 2) 81kg x10	Hammer Curl (Cable) 1) 28kg x16 2) 45.5kg x12 (Weight, Volume, 1RM PR)	Lying Leg Curl (Machine) 1) 60kg x12 2) 81kg x10
Upright Row (Cable) 1) 21.25kg x14 2) 47.5kg x10 (Weight, Volume, 1RM PR)	Face Pull 1) 47kg x16 2) 89.5kg x12 (Volume, 1RM PR)	Hack Squat (Machine) 1) 100kg x 12 2) 130kg x 12 (Volume PR)	Seated Calf Raise 1) 107.5kg x 20 2) 177.2kg x 12	Hack Squat (Machine) 1) 100kg x 12 2) 130kg x 12
Decline Crunch 1) X50 2) X50 3) X50	Decline Crunch 1) X50 2) X50 3) X50	Straight Leg Deadlift 1) 75kg x14 2) 120kg x12	Standing Calf Raise (Machine) 1) 240kg x20 2) 277.5kg x18	Straight Leg Deadlift 1) 75kg x14 2) 120kg x12
		Decline Crunch 1) X50 2) X50 3) X50	Decline Crunch 1) X50 2) X50 3) X50	Decline Crunch 1) X50 2) X50 3) X50

Here is a couple pics of me from the week gone by.

Lilbrods · Oct 20, 2025

Brooo this is an amazing log my g
Only just found you in here what a read and journey

Team UGL love

25homes · Oct 20, 2025

B3rnie said:
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Great job bro

LevButlerov · Oct 20, 2025

B3rnie said:
Week 3 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 4.5 litres
Steps: avg. 12k
BP: 114/69 - 124/72
HR: avg. 73 bpm
BG: 4.4
BW: 87.2kg
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 2.5mg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

Another week has passed and luckily enough I haven't blown out and gotten fat post comp. There definitely has been struggles which is why the Reta was increased as there have been a few times when I've gone off track and basically had to carb cycle to maintain my weekly calorie intake, but it has settled now so onwards, I must go. I've ended up swapping the Belt Squat exercises out and replaced them with the Hack Squat as the belt digs into your legs too much especially under a heavier weight and just feels uncomfortable. This would eventually prevent me from pushing more weight. I also swapped out the Elliptical Trainer for the Stair Master for Cardio to really hammer the quads. Which it certainly did as this was the first time ever using this machine and the DOMS were crazy but, in the end, it will be worth the pain. Coach is happy with my physique after the weekends check in so we will continue this routine and meals etc. Then fingers crossed in a month or so will get bloods then the growth phase will begin, which of course I'm excited for as the way this stage is going, I should make significant changes to my physique. Also, there is some PR's this week which will seem a lot higher than the previous numbers, but I've only just learnt that i was recording dumbbell exercises incorrectly within the Hevy app. You're meant to record the total weight of both dumbbells used or with Hammer Strength the total number of plates left and right side. But I have managed to progress with weight or rep increases especially on the new exercises which is a plus.

Saturday Sunday Monday Tuesday Wednesday Thursday Friday
Chest/Delts Back/Rear Delts Legs Arms/Calves Legs 2 Cardio/Abs Cardio/Abs

Push Ups
1) X40
2) X40
3) X40
Pull Ups
1) X16
2) X16
3) X16 Lunges
1) X40
2) X40
3) X40 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Stair Machine (Steps)
1) 3094 – 1h 0min 18s Stair Machine (Steps)
1) 3021 – 1h 2min 8s (Duration PR)
Incline Smith Machine
1) 49kg x15
2) 139kg x8 Close Grip Lat Pulldown (Cable)
1) 87kg x14
2) 127kg x 12 (Volume, 1RM PR) Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 12 Single Arm Triceps Extension (Dumbbell) (Total Weight)
1) 28kg x12
2) 40kg x8 (Weight PR) Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 14 Crunch (Superset)
1) X70
2) X70
3) X70 Crunch (Superset)
1) X70
2) X70
3) X70
Incline Bench Press (Dumbbell)
1) 28kg x14
2) 42kg x12 Pull Ups (Weighted)
1) 10kg x12
2) 20kg x12 (Volume PR) Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x12 Triceps Rope Pushdown
1) 35kg x16
2) 56kg x8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x12 Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Chest Fly (Machine)
1) 96kg x14
2) 143kg x12 (Volume, 1RM PR) Iso Lateral Row (Hammer Strength)
1) 170.8kg x16 (Volume PR)
2) 250.8kg x10 (Weight, 1RM PR) Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10 Preacher Curl (Machine)
1) 49kg x16
2) 85g x8 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10
Chest Dip (Weighted)
1) 40kg x12
2) 50kg x12 Dumbbell Row
1) 34kg x14
2) 46kg x12 (Weight, Volume, 1RM PR) Single Leg Press (Machine)
1) 65kg x10
2) 95kg x10 (Weight, Volume, 1RM PR) Seated Incline Curl (Dumbbell)
1) 24kg x12
2) 36kg x8 (Weight PR) Single Leg Press (Machine)
1) 65kg x10
2) 97.5kg x10 (Weight, Volume, 1RM PR)
Lateral Raise (Dumbbell)
1) 16kg x16
2) 18kg x12 Rear Delt Reverse Fly (Machine)
1) 110kg x14
2) 143kg x8 Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10 Hammer Curl (Cable)
1) 28kg x16
2) 45.5kg x12 (Weight, Volume, 1RM PR) Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10
Upright Row (Cable)
1) 21.25kg x14
2) 47.5kg x10 (Weight, Volume, 1RM PR) Face Pull
1) 47kg x16
2) 89.5kg x12 (Volume, 1RM PR) Hack Squat (Machine)
1) 100kg x 12
2) 130kg x 12 (Volume PR) Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 12 Hack Squat (Machine)
1) 100kg x 12
2) 130kg x 12
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50
Straight Leg Deadlift
1) 75kg x14
2) 120kg x12 Standing Calf Raise (Machine)
1) 240kg x20
2) 277.5kg x18 Straight Leg Deadlift
1) 75kg x14
2) 120kg x12

Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50

Here is a couple pics of me from the week gone by.
View attachment 131695
View attachment 131697

looking thick and impressive

love it!

B3rnie · Oct 25, 2025

Week 4 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 4.5 litres
Steps: avg. 13k
BP: 117/62 - 129/75
HR: avg. 77 bpm
BG: 4.4
BW: 88.4kg
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 3mg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

Well, another week has gone by, and it's been a month already since the shows. I never really got the post show blues as I had a plan in place and know that things take time especially in the world of bodybuilding. The hunger for more food has still been there but definitely less frequent and not as intense, but I upped the Reta dose to 3mg per week to be safe. There has been a couple of times where I've pushed the calories and gone over but lowered them the next couple of days. My physique is still lean enough that I have a lot of vascularity and body fat has only slightly increased but muscles have popped back. It almost feels like I'm having a body recomposition to a certain extent. This combined with the support from everyone and knowing there is always next year to compete again has me training harder than ever. Even though it's tempting to jump straight into a blast and grow, I know that this isn't' sustainable at my age especially, so I'm happy to cruise for now to get myself in a good position so I've got the best foundation to build some quality mass. The biggest letdown this week has defintiely been lack of sleep. In a perfect world without a fulltime job as well as 4 kids and all the other things that life is throwing at me lately means I've been getting only 4-6 hours a night. I've been seeking a new job which would better suit the timetable I have at home with the wife and kids. I've got a referral for a sleep test as I'm certain I have sleep apnoea to a certain degree as I snore a lot and even if I get 7- or 8-hours sleep, I don't feel refreshed. But at the end of the day I'm still advancing just not as comfortably or as optimal as possibly could be. Till next time

Saturday	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday
Chest/Delts	Back/Rear Delts	Legs	Arms/Calves	Legs 2	Cardio/Abs	Cardio/Abs
Push Ups 1) X40 2) X40 3) X40	Pull Ups 1) X16 2) X16 3) X16	Lunges 1) X40 2) X40 3) X40	Push Ups 1) X40 2) X40 3) X40	Lunges 1) X40 2) X40 3) X40	Stair Machine (Steps) 1) 2892 – 1h 1min 23s	Stair Machine (Steps) 1) 3008 – 1h 1min 21s
Incline Smith Machine 1) 49kg x15 2) 139kg x8	Close Grip Lat Pulldown (Cable) 1) 87kg x14 2) 131kg x8 (Weight PR)	Hip Adduction (Machine) 1) 193kg x 20 2) 225.5kg x 12	Single Arm Triceps Extension (Dumbbell) (Total Weight) 1) 28kg x12 2) 40kg x8	Hip Adduction (Machine) 1) 193kg x 20 2) 225.5kg x 14	Crunch (Superset) 1) X70 2) X70 3) X70	Crunch (Superset) 1) X70 2) X70 3) X70
Incline Bench Press (Dumbbell) 1) 56kg x14 2) 88kg x12 (Weight, Volume, 1RM PR)	Pull Ups (Weighted) 1) 10kg x12 2) 25kg x 8 (Weight PR)	Hip Abduction (Machine) 1) 193kg x 16 2) 225.5kg x12	Triceps Rope Pushdown 1) 35kg x16 2) 56kg x8	Hip Abduction (Machine) 1) 193kg x 16 2) 225.5kg x12	Laying Leg Raise (Superset) 1) X70 2) X70 3) X70	Laying Leg Raise (Superset) 1) X70 2) X70 3) X70
Chest Fly (Machine) 1) 96kg x14 2) 148kg x8 (Weight PR)	Iso Lateral Row (Hammer Strength) 1) 170.8kg x16 2) 250.8kg x10	Leg Extension (Machine) 1) 117kg x14 2) 170.5kg x10	Preacher Curl (Machine) 1) 49kg x16 2) 85g x8	Leg Extension (Machine) 1) 117kg x14 2) 170.5kg x10
Chest Dip (Weighted) 1) 40kg x12 2) 50kg x12	Dumbbell Row 1) 68kg x14 2) 100kg x10 (Weight, Volume, 1RM PR)	Single Leg Press (Machine) 1) 65kg x10 2) 100kg x10 (Weight, Volume, 1RM PR)	Seated Incline Curl (Dumbbell) 1) 24kg x12 2) 36kg x10 (Volume PR)	Single Leg Press (Machine) 1) 65kg x10 2) 100kg x12 (Volume, 1RM PR)
Lateral Raise (Dumbbell) 1) 32kg x12 2) 36kg x12 (Weight, Volume, 1RM PR)	Rear Delt Reverse Fly (Machine) 1) 110kg x14 2) 143kg x8	Lying Leg Curl (Machine) 1) 60kg x12 2) 81kg x10	Hammer Curl (Cable) 1) 28kg x16 2) 49.5kg x12 (Weight, Volume, 1RM PR)	Lying Leg Curl (Machine) 1) 60kg x12 2) 81kg x10
Upright Row (Cable) 1) 21.25kg x14 2) 49.5kg x12 (Weight, Volume, 1RM PR)	Face Pull 1) 47kg x16 2) 91kg x10 (Weight PR)	Hack Squat (Machine) 1) 100kg x 12 2) 130kg x 12	Seated Calf Raise 1) 107.5kg x 20 2) 177.2kg x 12	Hack Squat (Machine) 1) 100kg x 12 2) 130kg x 12
Decline Crunch 1) X50 2) X50 3) X50	Decline Crunch 1) X50 2) X50 3) X50	Straight Leg Deadlift 1) 75kg x14 2) 120kg x12	Standing Calf Raise (Machine) 1) 240kg x20 2) 282.5kg x12	Straight Leg Deadlift 1) 75kg x14 2) 120kg x12
		Decline Crunch 1) X50 2) X50 3) X50	Decline Crunch 1) X50 2) X50 3) X50	Decline Crunch 1) X50 2) X50 3) X50

LevButlerov · Oct 25, 2025

B3rnie said:
Week 4 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 4.5 litres
Steps: avg. 13k
BP: 117/62 - 129/75
HR: avg. 77 bpm
BG: 4.4
BW: 88.4kg
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 3mg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

Well, another week has gone by, and it's been a month already since the shows. I never really got the post show blues as I had a plan in place and know that things take time especially in the world of bodybuilding. The hunger for more food has still been there but definitely less frequent and not as intense, but I upped the Reta dose to 3mg per week to be safe. There has been a couple of times where I've pushed the calories and gone over but lowered them the next couple of days. My physique is still lean enough that I have a lot of vascularity and body fat has only slightly increased but muscles have popped back. It almost feels like I'm having a body recomposition to a certain extent. This combined with the support from everyone and knowing there is always next year to compete again has me training harder than ever. Even though it's tempting to jump straight into a blast and grow, I know that this isn't' sustainable at my age especially, so I'm happy to cruise for now to get myself in a good position so I've got the best foundation to build some quality mass. The biggest letdown this week has defintiely been lack of sleep. In a perfect world without a fulltime job as well as 4 kids and all the other things that life is throwing at me lately means I've been getting only 4-6 hours a night. I've been seeking a new job which would better suit the timetable I have at home with the wife and kids. I've got a referral for a sleep test as I'm certain I have sleep apnoea to a certain degree as I snore a lot and even if I get 7- or 8-hours sleep, I don't feel refreshed. But at the end of the day I'm still advancing just not as comfortably or as optimal as possibly could be. Till next time

Saturday Sunday Monday Tuesday Wednesday Thursday Friday
Chest/Delts Back/Rear Delts Legs Arms/Calves Legs 2 Cardio/Abs Cardio/Abs

Push Ups
1) X40
2) X40
3) X40
Pull Ups
1) X16
2) X16
3) X16 Lunges
1) X40
2) X40
3) X40 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Stair Machine (Steps)
1) 2892 – 1h 1min 23s Stair Machine (Steps)
1) 3008 – 1h 1min 21s
Incline Smith Machine
1) 49kg x15
2) 139kg x8 Close Grip Lat Pulldown (Cable)
1) 87kg x14
2) 131kg x8 (Weight PR) Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 12 Single Arm Triceps Extension (Dumbbell) (Total Weight)
1) 28kg x12
2) 40kg x8 Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 14 Crunch (Superset)
1) X70
2) X70
3) X70 Crunch (Superset)
1) X70
2) X70
3) X70
Incline Bench Press (Dumbbell)
1) 56kg x14
2) 88kg x12 (Weight, Volume, 1RM PR) Pull Ups (Weighted)
1) 10kg x12
2) 25kg x 8 (Weight PR) Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x12 Triceps Rope Pushdown
1) 35kg x16
2) 56kg x8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x12 Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Chest Fly (Machine)
1) 96kg x14
2) 148kg x8 (Weight PR) Iso Lateral Row (Hammer Strength)
1) 170.8kg x16
2) 250.8kg x10 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10 Preacher Curl (Machine)
1) 49kg x16
2) 85g x8 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10
Chest Dip (Weighted)
1) 40kg x12
2) 50kg x12 Dumbbell Row
1) 68kg x14
2) 100kg x10 (Weight, Volume, 1RM PR) Single Leg Press (Machine)
1) 65kg x10
2) 100kg x10 (Weight, Volume, 1RM PR) Seated Incline Curl (Dumbbell)
1) 24kg x12
2) 36kg x10 (Volume PR) Single Leg Press (Machine)
1) 65kg x10
2) 100kg x12 (Volume, 1RM PR)
Lateral Raise (Dumbbell)
1) 32kg x12
2) 36kg x12 (Weight, Volume, 1RM PR) Rear Delt Reverse Fly (Machine)
1) 110kg x14
2) 143kg x8 Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10 Hammer Curl (Cable)
1) 28kg x16
2) 49.5kg x12 (Weight, Volume, 1RM PR) Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10
Upright Row (Cable)
1) 21.25kg x14
2) 49.5kg x12 (Weight, Volume, 1RM PR) Face Pull
1) 47kg x16
2) 91kg x10 (Weight PR) Hack Squat (Machine)
1) 100kg x 12
2) 130kg x 12 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 12 Hack Squat (Machine)
1) 100kg x 12
2) 130kg x 12
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50
Straight Leg Deadlift
1) 75kg x14
2) 120kg x12 Standing Calf Raise (Machine)
1) 240kg x20
2) 282.5kg x12 Straight Leg Deadlift
1) 75kg x14
2) 120kg x12

Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50

Strong cruise week logged. Big lifts across the board with that 88 kg bench and 100 kg rows, huge!

Lilbrods · Oct 27, 2025

Love seeing the rebound controlled bro
Killing it

Pigsy · Oct 27, 2025

Lilbrods said:
Love seeing the rebound controlled bro
Killing it

Definitely the rebound the right, and it shows

LevButlerov · Oct 27, 2025

Lilbrods said:
Love seeing the rebound controlled bro
Killing it

You rebound and look amazing

Lilbrods · Oct 27, 2025

LevButlerov said:
You rebound and look amazing

Thanks bro we all do it right my bro @LevButlerov

LevButlerov · Oct 28, 2025

Lilbrods said:
Thanks bro we all do it right my bro @LevButlerov

happy you're really growing and going up

@Lilbrods true TEAM UGL OZ champion @UGL OZ

B3rnie · Oct 30, 2025

Thanks for the support guys. We have a great team with UGLOZ and our coaches. @Gains Man has done a great job guiding me through this rebound phase. I know if I never had a coach I would have been blasting and eating way too much and probably would have gotten fat by now

I've basically reached my weight cap for the cruise now which we have set at 90kg fasted. This was 2 or 3 days ago and was 91.4kg with a belly full of carbs and a heap of fluid with some pre workout. The pump was too good not to grab a quick pic!!

LevButlerov · Oct 30, 2025

B3rnie said:
Thanks for the support guys. We have a great team with UGLOZ and our coaches. @Gains Man has done a great job guiding me through this rebound phase. I know if I never had a coach I would have been blasting and eating way too much and probably would have gotten fat by now I've basically reached my weight cap for the cruise now which we have set at 90kg fasted. This was 2 or 3 days ago and was 91.4kg with a belly full of carbs and a heap of fluid with some pre workout. The pump was too good not to grab a quick pic!!
View attachment 135735

You look big and wide through the shoulders in that pic, full and pumped look on point.

@B3rnie

Good call staying guided through the rebound, 90kg fasted is clean size!

Lilbrods · Oct 31, 2025

Just dense big man

looking ridiculous as usual

Mobster · Oct 31, 2025

Great pic and an even better graphic

stevesmi · Oct 31, 2025

B3rnie said:
Thanks for the support guys. We have a great team with UGLOZ and our coaches. @Gains Man has done a great job guiding me through this rebound phase. I know if I never had a coach I would have been blasting and eating way too much and probably would have gotten fat by now I've basically reached my weight cap for the cruise now which we have set at 90kg fasted. This was 2 or 3 days ago and was 91.4kg with a belly full of carbs and a heap of fluid with some pre workout. The pump was too good not to grab a quick pic!!
View attachment 135735

@B3rnie You've got tremendous genetics, man. I'm glad you're taking advantage of it. It shows that even when you take some time off, you are able to come back like a monster.

ceo · Oct 31, 2025

B3rnie said:
Thanks for the support guys. We have a great team with UGLOZ and our coaches. @Gains Man has done a great job guiding me through this rebound phase. I know if I never had a coach I would have been blasting and eating way too much and probably would have gotten fat by now I've basically reached my weight cap for the cruise now which we have set at 90kg fasted. This was 2 or 3 days ago and was 91.4kg with a belly full of carbs and a heap of fluid with some pre workout. The pump was too good not to grab a quick pic!!
View attachment 135735

Bro. The pump looked absolutely insane. Your veins are popping out like a maniac. Biceps are huge. @B3rnie

ROIDDERS · Oct 31, 2025

B3rnie said:
Thanks for the support guys. We have a great team with UGLOZ and our coaches. @Gains Man has done a great job guiding me through this rebound phase. I know if I never had a coach I would have been blasting and eating way too much and probably would have gotten fat by now I've basically reached my weight cap for the cruise now which we have set at 90kg fasted. This was 2 or 3 days ago and was 91.4kg with a belly full of carbs and a heap of fluid with some pre workout. The pump was too good not to grab a quick pic!!
View attachment 135735

We've always believed on you on here. The EVO family respects you tremendously. @B3rnie You definitely have some amazing muscles to show off!

2Thick · Oct 31, 2025

B3rnie said:
Thanks for the support guys. We have a great team with UGLOZ and our coaches. @Gains Man has done a great job guiding me through this rebound phase. I know if I never had a coach I would have been blasting and eating way too much and probably would have gotten fat by now I've basically reached my weight cap for the cruise now which we have set at 90kg fasted. This was 2 or 3 days ago and was 91.4kg with a belly full of carbs and a heap of fluid with some pre workout. The pump was too good not to grab a quick pic!!
View attachment 135735

@B3rnie Nice job man. You really gotta give yourself a pat on the back on this one. Most people would only dream of having such a strong upper body. The veins are popping out. You look like an absolute beast.

Ulter · Oct 31, 2025

B3rnie said:
Thanks for the support guys. We have a great team with UGLOZ and our coaches. @Gains Man has done a great job guiding me through this rebound phase. I know if I never had a coach I would have been blasting and eating way too much and probably would have gotten fat by now I've basically reached my weight cap for the cruise now which we have set at 90kg fasted. This was 2 or 3 days ago and was 91.4kg with a belly full of carbs and a heap of fluid with some pre workout. The pump was too good not to grab a quick pic!!
View attachment 135735

Nice job Bernie. This is a good update. I'm glad you're getting some good coaching and motivation. shocked You're only 90 kg. You look like you're huge but it just shows how lean you are. @B3rnie

B3rnie · Nov 4, 2025

Week 5 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 4.5 litres
Steps: avg. 13k
BP: 121/62 - 133/75
HR: avg. 79 bpm
BG: 4.6
BW: 93.4kg (Not Fasted)
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 3mg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

Well, the weeks seem to be flying past, and the year will be over before we know it. Was another good week except for some blood results which came back from my local doctor, and it seems to be that I have low iron and vitamin D levels. This explains the restless legs of late which has been affecting my sleep. Not quite sure what has caused this as everything else was within range. Me not getting much natural light and sun would most probably be the cause of low Vit D which causes iron to not be absorbed properly thus causing the iron levels to be low. I'm now supplementing both and will have bloods taken in another couple of weeks which should be right to start my growth phase then. Weight increased and I've spilled over slightly due to a small holiday with the wife and kids and eating off plan for a few days with some extra calories as well. But should be able to return to a weight which we want to be at for the remainder of this phase.

Saturday	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday
Chest/Delts	Back/Rear Delts	Legs	Arms/Calves	Legs 2	Cardio/Abs	Chest/Delts
Push Ups 1) X40 2) X40 3) X40	Pull Ups 1) X16 2) X16 3) X16	Lunges 1) X40 2) X40 3) X40	Push Ups 1) X40 2) X40 3) X40	Lunges 1) X40 2) X40 3) X40	Stair Machine (Steps) 1) 2988 – 1h 0min 25s	Push Ups 1) X40 2) X40 3) X40
Incline Smith Machine 1) 49kg x15 2) 139kg x8	Close Grip Lat Pulldown (Cable) 1) 87kg x14 2) 131kg x8	Hip Adduction (Machine) 1) 193kg x 20 2) 225.5kg x 12	Single Arm Triceps Extension (Dumbbell) (Total Weight) 1) 28kg x12 2) 40kg x10 (1RM PR)	Hip Adduction (Machine) 1) 193kg x 20 2) 225.5kg x 14	Crunch (Superset) 1) X70 2) X70 3) X70	Incline Smith Machine 1) 49kg x15 2) 139kg x8
Incline Bench Press (Dumbbell) 1) 56kg x14 2) 88kg x8	Pull Ups (Weighted) 1) 10kg x12 2) 25kg x 8	Hip Abduction (Machine) 1) 193kg x 16 2) 225.5kg x12	Triceps Rope Pushdown 1) 35kg x16 2) 56kg x8	Hip Abduction (Machine) 1) 193kg x 16 2) 225.5kg x12	Laying Leg Raise (Superset) 1) X70 2) X70 3) X70	Incline Bench Press (Dumbbell) 1) 56kg x14 2) 88kg x8
Chest Fly (Machine) 1) 96kg x14 2) 153kgx10 (Weight, 1RM PR)	Iso Lateral Row (Hammer Strength) 1) 170.8kg x16 2) 250.8kg x10	Leg Extension (Machine) 1) 117kg x14 2) 170.5kg x10	Preacher Curl (Machine) 1) 49kg x16 2) 85g x8	Leg Extension (Machine) 1) 117kg x14 2) 170.5kg x10		Chest Fly (Machine) 1) 96kg x14 2) 153kgx10
Chest Dip (Weighted) 1) 40kg x12 2) 50kg x12	Dumbbell Row 1) 68kg x14 2) 100kg x12 (Volume, 1RM PR)	Single Leg Press (Machine) 1) 65kg x10 2) 105kg x10 (Weight PR)	Seated Incline Curl (Dumbbell) 1) 24kg x12 2) 36kg x12 (Volume, 1RM PR)	Single Leg Press (Machine) 1) 65kg x10 2) 105kg x10		Chest Dip (Weighted) 1) 40kg x12 2) 50kg x12
Lateral Raise (Dumbbell) 1) 32kg x12 2) 40kg x8 (Weight PR)	Rear Delt Reverse Fly (Machine) 1) 110kg x14 2) 143kg x8	Lying Leg Curl (Machine) 1) 60kg x12 2) 81kg x10	Hammer Curl (Cable) 1) 28kg x16 2) 49.5kg x15 (Volume, 1RM PR)	Lying Leg Curl (Machine) 1) 60kg x12 2) 81kg x10		Lateral Raise (Dumbbell) 1) 32kg x12 2) 40kg x8
Upright Row (Cable) 1) 21.25kg x14 2) 57.5kg x8 (Weight, 1RM PR)	Face Pull 1) 47kg x16 2) 91kg x12 (Volume, 1RM PR)	Hack Squat (Machine) 1) 100kg x 12 2) 130kg x 12	Seated Calf Raise 1) 107.5kg x 20 2) 177.2kg x 12	Hack Squat (Machine) 1) 100kg x 12 2) 130kg x 12		Upright Row (Cable) 1) 21.25kg x14 2) 57.5kg x8
Decline Crunch 1) X50 2) X50 3) X50	Decline Crunch 1) X50 2) X50 3) X50	Straight Leg Deadlift 1) 75kg x14 2) 120kg x12	Standing Calf Raise (Machine) 1) 240kg x20 2) 282.5kg x12	Straight Leg Deadlift 1) 75kg x14 2) 120kg x12		Decline Crunch 1) X50 2) X50 3) X50
		Decline Crunch 1) X50 2) X50 3) X50	Decline Crunch 1) X50 2) X50 3) X50	Decline Crunch 1) X50 2) X50 3) X50

LevButlerov · Nov 4, 2025

B3rnie said:
Week 5 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 4.5 litres
Steps: avg. 13k
BP: 121/62 - 133/75
HR: avg. 79 bpm
BG: 4.6
BW: 93.4kg (Not Fasted)
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 3mg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

Well, the weeks seem to be flying past, and the year will be over before we know it. Was another good week except for some blood results which came back from my local doctor, and it seems to be that I have low iron and vitamin D levels. This explains the restless legs of late which has been affecting my sleep. Not quite sure what has caused this as everything else was within range. Me not getting much natural light and sun would most probably be the cause of low Vit D which causes iron to not be absorbed properly thus causing the iron levels to be low. I'm now supplementing both and will have bloods taken in another couple of weeks which should be right to start my growth phase then. Weight increased and I've spilled over slightly due to a small holiday with the wife and kids and eating off plan for a few days with some extra calories as well. But should be able to return to a weight which we want to be at for the remainder of this phase.

Saturday Sunday Monday Tuesday Wednesday Thursday Friday
Chest/Delts Back/Rear Delts Legs Arms/Calves Legs 2 Cardio/Abs Chest/Delts

Push Ups
1) X40
2) X40
3) X40
Pull Ups
1) X16
2) X16
3) X16 Lunges
1) X40
2) X40
3) X40 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Stair Machine (Steps)
1) 2988 – 1h 0min 25s Push Ups
1) X40
2) X40
3) X40
Incline Smith Machine
1) 49kg x15
2) 139kg x8 Close Grip Lat Pulldown (Cable)
1) 87kg x14
2) 131kg x8 Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 12 Single Arm Triceps Extension (Dumbbell) (Total Weight)
1) 28kg x12
2) 40kg x10 (1RM PR) Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 14 Crunch (Superset)
1) X70
2) X70
3) X70 Incline Smith Machine
1) 49kg x15
2) 139kg x8
Incline Bench Press (Dumbbell)
1) 56kg x14
2) 88kg x8 Pull Ups (Weighted)
1) 10kg x12
2) 25kg x 8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x12 Triceps Rope Pushdown
1) 35kg x16
2) 56kg x8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x12 Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Incline Bench Press (Dumbbell)
1) 56kg x14
2) 88kg x8
Chest Fly (Machine)
1) 96kg x14
2) 153kgx10 (Weight, 1RM PR) Iso Lateral Row (Hammer Strength)
1) 170.8kg x16
2) 250.8kg x10 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10 Preacher Curl (Machine)
1) 49kg x16
2) 85g x8 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10 Chest Fly (Machine)
1) 96kg x14
2) 153kgx10
Chest Dip (Weighted)
1) 40kg x12
2) 50kg x12 Dumbbell Row
1) 68kg x14
2) 100kg x12 (Volume, 1RM PR) Single Leg Press (Machine)
1) 65kg x10
2) 105kg x10 (Weight PR) Seated Incline Curl (Dumbbell)
1) 24kg x12
2) 36kg x12 (Volume, 1RM PR) Single Leg Press (Machine)
1) 65kg x10
2) 105kg x10 Chest Dip (Weighted)
1) 40kg x12
2) 50kg x12
Lateral Raise (Dumbbell)
1) 32kg x12
2) 40kg x8 (Weight PR) Rear Delt Reverse Fly (Machine)
1) 110kg x14
2) 143kg x8 Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10 Hammer Curl (Cable)
1) 28kg x16
2) 49.5kg x15 (Volume, 1RM PR) Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10 Lateral Raise (Dumbbell)
1) 32kg x12
2) 40kg x8
Upright Row (Cable)
1) 21.25kg x14
2) 57.5kg x8 (Weight, 1RM PR) Face Pull
1) 47kg x16
2) 91kg x12 (Volume, 1RM PR) Hack Squat (Machine)
1) 100kg x 12
2) 130kg x 12 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 12 Hack Squat (Machine)
1) 100kg x 12
2) 130kg x 12 Upright Row (Cable)
1) 21.25kg x14
2) 57.5kg x8
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50
Straight Leg Deadlift
1) 75kg x14
2) 120kg x12 Standing Calf Raise (Machine)
1) 240kg x20
2) 282.5kg x12 Straight Leg Deadlift
1) 75kg x14
2) 120kg x12 Decline Crunch
1) X50
2) X50
3) X50

Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50

Strong cruise phase, 94kgs and those PRs across chest fly, rows, and curls are solid.

@B3rnie

Low iron and vitamin D explain the restless legs, what food do you eat high iron?

B3rnie · Nov 14, 2025

Week 6 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 4.5 litres
Steps: avg. 13k
BP: 124/67 - 133/75
HR: avg. 83bpm
BG: 4.3
BW: 91.1kg
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 3mg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

Still rolling along in the cruise and despite some fatigue from lack of sleep and the iron deficiency. I've started supplementing with iron tablets (100mg) each day as well as vitamin D. Which seem to be connected as I don't get barely any sunlight and low vitamin D levels stop the absorption of iron. I eat spinach daily which is a good source of iron so hoping more sun and supplementation will correct this. The sleep thing is hard as I have kids and these days, they seem extremely dependant on their parents and can't do anything for themselves. So, between work, gym, kids, housework, studies etc. I'm only getting 5-6 hours sleep weekdays with a bit more on weekends. Hopefully I get a new job soon which has hours better suited to my lifestyle to allow better sleeping patterns. Feeling stronger in the gym though and the hunger is starting to subside finally.

Saturday	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday
Chest/Delts	Back/Rear Delts	Legs	Arms/Calves	Legs 2	Cardio/Abs	Back/Rear Delts
Push Ups 1) X40 2) X40 3) X40	Pull Ups 1) X16 2) X16 3) X16	Lunges 1) X40 2) X40 3) X40	Push Ups 1) X40 2) X40 3) X40	Lunges 1) X40 2) X40 3) X40	Stair Machine (Steps) 1) 2942 – 1h 2min 14s	Pull Ups 1) X16 2) X16 3) X16
Incline Smith Machine 1) 49kg x15 2) 139kg x8	Close Grip Lat Pulldown (Cable) 1) 87kg x14 2) 131kg x8	Hip Adduction (Machine) 1) 193kg x 20 2) 225.5kg x 12	Single Arm Triceps Extension (Dumbbell) (Total Weight) 1) 28kg x12 2) 40kg x12 (Volume, 1RM PR)	Hip Adduction (Machine) 1) 193kg x 20 2) 225.5kg x 14	Crunch (Superset) 1) X70 2) X70 3) X70	Close Grip Lat Pulldown (Cable) 1) 87kg x14 2) 131kg x8
Incline Bench Press (Dumbbell) 1) 56kg x14 2) 88kg x8	Pull Ups (Weighted) 1) 10kg x12 2) 25kg x 8	Hip Abduction (Machine) 1) 193kg x 16 2) 225.5kg x12	Triceps Rope Pushdown 1) 35kg x16 2) 56kg x8	Hip Abduction (Machine) 1) 193kg x 16 2) 225.5kg x12	Laying Leg Raise (Superset) 1) X70 2) X70 3) X70	Pull Ups (Weighted) 1) 10kg x12 2) 25kg x 8
Chest Fly (Machine) 1) 96kg x14 2) 153kgx10 (Weight, 1RM PR)	Iso Lateral Row (Hammer Strength) 1) 170.8kg x16 2) 250.8kg x10	Leg Extension (Machine) 1) 117kg x14 2) 170.5kg x10	Preacher Curl (Machine) 1) 49kg x16 2) 85g x8	Leg Extension (Machine) 1) 117kg x14 2) 170.5kg x10		Iso Lateral Row (Hammer Strength) 1) 170.8kg x16 2) 250.8kg x10
Chest Dip (Weighted) 1) 40kg x12 2) 50kg x12	Dumbbell Row 1) 68kg x14 2) 100kg x14 (Volume, 1RM PR)	Single Leg Press (Machine) 1) 65kg x10 2) 105kg x8	Seated Incline Curl (Dumbbell) 1) 24kg x12 2) 40kg x8 (Weight PR)	Single Leg Press (Machine) 1) 65kg x10 2) 105kg x12 (Volume, 1RM PR)		Dumbbell Row 1) 68kg x14 2) 100kg x14
Lateral Raise (Dumbbell) 1) 32kg x12 2) 40kg x8 (Weight PR)	Rear Delt Reverse Fly (Machine) 1) 110kg x14 2) 143kg x8	Lying Leg Curl (Machine) 1) 60kg x12 2) 81kg x10	Hammer Curl (Cable) 1) 28kg x16 2) 49.5kg x15	Lying Leg Curl (Machine) 1) 60kg x12 2) 81kg x10		Rear Delt Reverse Fly (Machine) 1) 110kg x14 2) 143kg x8
Upright Row (Cable) 1) 21.25kg x14 2) 57.5kg x8 (Weight, 1RM PR)	Face Pull 1) 47kg x16 2) 97kg x8 (Weight PR)	Hack Squat (Machine) 1) 100kg x 12 2) 130kg x 12	Seated Calf Raise 1) 107.5kg x 20 2) 177.2kg x 12	Hack Squat (Machine) 1) 100kg x 12 2) 130kg x 12		Face Pull 1) 47kg x16 2) 97kg x8
Decline Crunch 1) X50 2) X50 3) X50	Decline Crunch 1) X50 2) X50 3) X50	Straight Leg Deadlift 1) 75kg x14 2) 120kg x12	Standing Calf Raise (Machine) 1) 240kg x20 2) 282.5kg x12	Straight Leg Deadlift 1) 75kg x14 2) 120kg x12		Decline Crunch 1) X50 2) X50 3) X50
		Decline Crunch 1) X50 2) X50 3) X50	Decline Crunch 1) X50 2) X50 3) X50	Decline Crunch 1) X50 2) X50 3) X50

Week 7 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 5 litres
Steps: avg. 13k
BP: 120/66 - 130/754
HR: avg. 87bpm
BG: 4.3
BW: 90kg
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 4mg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

So, we are quickly approaching the end of this cruise with bloods being done next week as that will be 2months post comp and 1month since my regular bloods from my doctor. So, hoping the vitamin deficiencies have improved and the results from my liver and kidney ultrasound are all clear of damage or anything else that I don't want to be happening. Some waves of fatigue still lingering but can feel there has been improvements thankfully. Also managed to get the bodyweight back down to 90kg which is where the coach wants me to be for when we start the growth phase very soon. I feel that in the coming months my quad development will improve significantly as it seems that they're appearing to have grown, either that or they're just swollen with inflammation lol. Have managed to get some more PR's and even the ones that haven't my technique has improved. I got myself a "Gym Pin" to add extra weight plates to the stacks on some cable machines as my original cheaper one bent. So now if I feel comfortable loading more weight on a machine I can once I've maxed out the stack. Since putting the Stair Climber in the weekly routine, I feel that it has helped the quads and glutes start growing a bit more than if I had left the Elliptical Trainer in there as my choice of cardio.

Saturday	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday
Chest/Delts	Back/Rear Delts	Legs	Arms/Calves	Legs 2	Cardio/Abs	Cardio/Abs
Push Ups 1) X40 2) X40 3) X40	Pull Ups 1) X16 2) X16 3) X16	Lunges 1) X40 2) X40 3) X40	Push Ups 1) X40 2) X40 3) X40	Lunges 1) X40 2) X40 3) X40	Stair Machine (Steps) 1) 3292 – 1h 7min 39s	Stair Machine (Steps) 1) 3113 – 1h 2min 24s
Incline Smith Machine 1) 49kg x15 2) 139kg x8	Close Grip Lat Pulldown (Cable) 1) 87kg x14 2) 131kg x8	Hip Adduction (Machine) 1) 193kg x 20 2) 225.5kg x 12	Single Arm Triceps Extension (Dumbbell) (Total Weight) 1) 28kg x12 2) 40kg x12 (Volume, 1RM PR)	Hip Adduction (Machine) 1) 193kg x 20 2) 225.5kg x 14	Crunch (Superset) 1) X70 2) X70 3) X70	Crunch (Superset) 1) X70 2) X70 3) X70
Incline Bench Press (Dumbbell) 1) 56kg x14 2) 88kg x8	Pull Ups (Weighted) 1) 10kg x12 2) 25kg x 8	Hip Abduction (Machine) 1) 193kg x 16 2) 225.5kg x12	Triceps Rope Pushdown 1) 35kg x16 2) 56kg x8	Hip Abduction (Machine) 1) 193kg x 16 2) 225.5kg x12	Laying Leg Raise (Superset) 1) X70 2) X70 3) X70	Laying Leg Raise (Superset) 1) X70 2) X70 3) X70
Chest Fly (Machine) 1) 96kg x14 2) 153kgx12 (Volume, 1RM PR)	Iso Lateral Row (Hammer Strength) 1) 170.8kg x16 2) 250.8kg x10	Leg Extension (Machine) 1) 117kg x14 2) 170.5kg x10	Preacher Curl (Machine) 1) 49kg x16 2) 85g x8	Leg Extension (Machine) 1) 117kg x14 2) 170.5kg x10
Chest Dip (Weighted) 1) 40kg x12 2) 50kg x12	Dumbbell Row 1) 68kg x14 2) 100kg x14 (Volume, 1RM PR)	Single Leg Press (Machine) 1) 65kg x10 2) 105kg x8	Seated Incline Curl (Dumbbell) 1) 24kg x12 2) 40kg x10 (1RM PR)	Single Leg Press (Machine) 1) 65kg x10 2) 105kg x12
Lateral Raise (Dumbbell) 1) 32kg x12 2) 40kg x10 (1RM PR)	Rear Delt Reverse Fly (Machine) 1) 110kg x14 2) 143kg x8	Lying Leg Curl (Machine) 1) 60kg x12 2) 81kg x10	Hammer Curl (Cable) 1) 28kg x16 2) 50.5kg x12 (Weight PR)	Lying Leg Curl (Machine) 1) 60kg x12 2) 81kg x10
Upright Row (Cable) 1) 21.25kg x14 2) 57.5kg x12 (Weight, 1RM PR)	Face Pull 1) 47kg x16 2) 97kg x8 (Weight PR)	Hack Squat (Machine) 1) 100kg x 12 2) 130kg x 12	Seated Calf Raise 1) 107.5kg x 20 2) 177.2kg x 12	Hack Squat (Machine) 1) 100kg x 12 2) 160kg x 8
Decline Crunch 1) X50 2) X50 3) X50	Decline Crunch 1) X50 2) X50 3) X50	Straight Leg Deadlift 1) 75kg x14 2) 120kg x12	Standing Calf Raise (Machine) 1) 240kg x20 2) 282.5kg x12	Straight Leg Deadlift 1) 75kg x14 2) 120kg x12
		Decline Crunch 1) X50 2) X50 3) X50	Decline Crunch 1) X50 2) X50 3) X50	Decline Crunch 1) X50 2) X50 3) X50

LevButlerov · Nov 15, 2025

B3rnie said:
Week 6 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 4.5 litres
Steps: avg. 13k
BP: 124/67 - 133/75
HR: avg. 83bpm
BG: 4.3
BW: 91.1kg
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 3mg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

Still rolling along in the cruise and despite some fatigue from lack of sleep and the iron deficiency. I've started supplementing with iron tablets (100mg) each day as well as vitamin D. Which seem to be connected as I don't get barely any sunlight and low vitamin D levels stop the absorption of iron. I eat spinach daily which is a good source of iron so hoping more sun and supplementation will correct this. The sleep thing is hard as I have kids and these days, they seem extremely dependant on their parents and can't do anything for themselves. So, between work, gym, kids, housework, studies etc. I'm only getting 5-6 hours sleep weekdays with a bit more on weekends. Hopefully I get a new job soon which has hours better suited to my lifestyle to allow better sleeping patterns. Feeling stronger in the gym though and the hunger is starting to subside finally.

Saturday Sunday Monday Tuesday Wednesday Thursday Friday
Chest/Delts Back/Rear Delts Legs Arms/Calves Legs 2 Cardio/Abs Back/Rear Delts

Push Ups
1) X40
2) X40
3) X40
Pull Ups
1) X16
2) X16
3) X16 Lunges
1) X40
2) X40
3) X40 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Stair Machine (Steps)
1) 2942 – 1h 2min 14s Pull Ups
1) X16
2) X16
3) X16
Incline Smith Machine
1) 49kg x15
2) 139kg x8 Close Grip Lat Pulldown (Cable)
1) 87kg x14
2) 131kg x8 Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 12 Single Arm Triceps Extension (Dumbbell) (Total Weight)
1) 28kg x12
2) 40kg x12 (Volume, 1RM PR) Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 14 Crunch (Superset)
1) X70
2) X70
3) X70 Close Grip Lat Pulldown (Cable)
1) 87kg x14
2) 131kg x8
Incline Bench Press (Dumbbell)
1) 56kg x14
2) 88kg x8 Pull Ups (Weighted)
1) 10kg x12
2) 25kg x 8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x12 Triceps Rope Pushdown
1) 35kg x16
2) 56kg x8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x12 Laying Leg Raise (Superset)
1) X70
2) X70
3) X70 Pull Ups (Weighted)
1) 10kg x12
2) 25kg x 8
Chest Fly (Machine)
1) 96kg x14
2) 153kgx10 (Weight, 1RM PR) Iso Lateral Row (Hammer Strength)
1) 170.8kg x16
2) 250.8kg x10 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10 Preacher Curl (Machine)
1) 49kg x16
2) 85g x8 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10 Iso Lateral Row (Hammer Strength)
1) 170.8kg x16
2) 250.8kg x10
Chest Dip (Weighted)
1) 40kg x12
2) 50kg x12 Dumbbell Row
1) 68kg x14
2) 100kg x14 (Volume, 1RM PR) Single Leg Press (Machine)
1) 65kg x10
2) 105kg x8 Seated Incline Curl (Dumbbell)
1) 24kg x12
2) 40kg x8 (Weight PR) Single Leg Press (Machine)
1) 65kg x10
2) 105kg x12 (Volume, 1RM PR) Dumbbell Row
1) 68kg x14
2) 100kg x14
Lateral Raise (Dumbbell)
1) 32kg x12
2) 40kg x8 (Weight PR) Rear Delt Reverse Fly (Machine)
1) 110kg x14
2) 143kg x8 Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10 Hammer Curl (Cable)
1) 28kg x16
2) 49.5kg x15 Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10 Rear Delt Reverse Fly (Machine)
1) 110kg x14
2) 143kg x8
Upright Row (Cable)
1) 21.25kg x14
2) 57.5kg x8 (Weight, 1RM PR) Face Pull
1) 47kg x16
2) 97kg x8 (Weight PR) Hack Squat (Machine)
1) 100kg x 12
2) 130kg x 12 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 12 Hack Squat (Machine)
1) 100kg x 12
2) 130kg x 12 Face Pull
1) 47kg x16
2) 97kg x8
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50
Straight Leg Deadlift
1) 75kg x14
2) 120kg x12 Standing Calf Raise (Machine)
1) 240kg x20
2) 282.5kg x12 Straight Leg Deadlift
1) 75kg x14
2) 120kg x12 Decline Crunch
1) X50
2) X50
3) X50

Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50

Week 7 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 5 litres
Steps: avg. 13k
BP: 120/66 - 130/754
HR: avg. 87bpm
BG: 4.3
BW: 90kg
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 4mg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

So, we are quickly approaching the end of this cruise with bloods being done next week as that will be 2months post comp and 1month since my regular bloods from my doctor. So, hoping the vitamin deficiencies have improved and the results from my liver and kidney ultrasound are all clear of damage or anything else that I don't want to be happening. Some waves of fatigue still lingering but can feel there has been improvements thankfully. Also managed to get the bodyweight back down to 90kg which is where the coach wants me to be for when we start the growth phase very soon. I feel that in the coming months my quad development will improve significantly as it seems that they're appearing to have grown, either that or they're just swollen with inflammation lol. Have managed to get some more PR's and even the ones that haven't my technique has improved. I got myself a "Gym Pin" to add extra weight plates to the stacks on some cable machines as my original cheaper one bent. So now if I feel comfortable loading more weight on a machine I can once I've maxed out the stack. Since putting the Stair Climber in the weekly routine, I feel that it has helped the quads and glutes start growing a bit more than if I had left the Elliptical Trainer in there as my choice of cardio.

Saturday Sunday Monday Tuesday Wednesday Thursday Friday
Chest/Delts Back/Rear Delts Legs Arms/Calves Legs 2 Cardio/Abs Cardio/Abs

Push Ups
1) X40
2) X40
3) X40
Pull Ups
1) X16
2) X16
3) X16 Lunges
1) X40
2) X40
3) X40 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Stair Machine (Steps)
1) 3292 – 1h 7min 39s Stair Machine (Steps)
1) 3113 – 1h 2min 24s
Incline Smith Machine
1) 49kg x15
2) 139kg x8 Close Grip Lat Pulldown (Cable)
1) 87kg x14
2) 131kg x8 Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 12 Single Arm Triceps Extension (Dumbbell) (Total Weight)
1) 28kg x12
2) 40kg x12 (Volume, 1RM PR) Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 14 Crunch (Superset)
1) X70
2) X70
3) X70 Crunch (Superset)
1) X70
2) X70
3) X70
Incline Bench Press (Dumbbell)
1) 56kg x14
2) 88kg x8 Pull Ups (Weighted)
1) 10kg x12
2) 25kg x 8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x12 Triceps Rope Pushdown
1) 35kg x16
2) 56kg x8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x12 Laying Leg Raise (Superset)
1) X70
2) X70
3) X70 Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Chest Fly (Machine)
1) 96kg x14
2) 153kgx12 (Volume, 1RM PR) Iso Lateral Row (Hammer Strength)
1) 170.8kg x16
2) 250.8kg x10 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10 Preacher Curl (Machine)
1) 49kg x16
2) 85g x8 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10
Chest Dip (Weighted)
1) 40kg x12
2) 50kg x12 Dumbbell Row
1) 68kg x14
2) 100kg x14 (Volume, 1RM PR) Single Leg Press (Machine)
1) 65kg x10
2) 105kg x8 Seated Incline Curl (Dumbbell)
1) 24kg x12
2) 40kg x10 (1RM PR) Single Leg Press (Machine)
1) 65kg x10
2) 105kg x12
Lateral Raise (Dumbbell)
1) 32kg x12
2) 40kg x10 (1RM PR) Rear Delt Reverse Fly (Machine)
1) 110kg x14
2) 143kg x8 Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10 Hammer Curl (Cable)
1) 28kg x16
2) 50.5kg x12 (Weight PR) Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10
Upright Row (Cable)
1) 21.25kg x14
2) 57.5kg x12 (Weight, 1RM PR) Face Pull
1) 47kg x16
2) 97kg x8 (Weight PR) Hack Squat (Machine)
1) 100kg x 12
2) 130kg x 12 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 12 Hack Squat (Machine)
1) 100kg x 12
2) 160kg x 8
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50
Straight Leg Deadlift
1) 75kg x14
2) 120kg x12 Standing Calf Raise (Machine)
1) 240kg x20
2) 282.5kg x12 Straight Leg Deadlift
1) 75kg x14
2) 120kg x12

Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50

Good cruise update and the weekly work is heavy! @B3rnie
88kg incline presses and 100kg rows are strong! you a machine!

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

Dreamer · Nov 15, 2025

B3rnie said:
Week 6 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 4.5 litres
Steps: avg. 13k
BP: 124/67 - 133/75
HR: avg. 83bpm
BG: 4.3
BW: 91.1kg
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 3mg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

Still rolling along in the cruise and despite some fatigue from lack of sleep and the iron deficiency. I've started supplementing with iron tablets (100mg) each day as well as vitamin D. Which seem to be connected as I don't get barely any sunlight and low vitamin D levels stop the absorption of iron. I eat spinach daily which is a good source of iron so hoping more sun and supplementation will correct this. The sleep thing is hard as I have kids and these days, they seem extremely dependant on their parents and can't do anything for themselves. So, between work, gym, kids, housework, studies etc. I'm only getting 5-6 hours sleep weekdays with a bit more on weekends. Hopefully I get a new job soon which has hours better suited to my lifestyle to allow better sleeping patterns. Feeling stronger in the gym though and the hunger is starting to subside finally.

Saturday Sunday Monday Tuesday Wednesday Thursday Friday
Chest/Delts Back/Rear Delts Legs Arms/Calves Legs 2 Cardio/Abs Back/Rear Delts

Push Ups
1) X40
2) X40
3) X40
Pull Ups
1) X16
2) X16
3) X16 Lunges
1) X40
2) X40
3) X40 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Stair Machine (Steps)
1) 2942 – 1h 2min 14s Pull Ups
1) X16
2) X16
3) X16
Incline Smith Machine
1) 49kg x15
2) 139kg x8 Close Grip Lat Pulldown (Cable)
1) 87kg x14
2) 131kg x8 Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 12 Single Arm Triceps Extension (Dumbbell) (Total Weight)
1) 28kg x12
2) 40kg x12 (Volume, 1RM PR) Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 14 Crunch (Superset)
1) X70
2) X70
3) X70 Close Grip Lat Pulldown (Cable)
1) 87kg x14
2) 131kg x8
Incline Bench Press (Dumbbell)
1) 56kg x14
2) 88kg x8 Pull Ups (Weighted)
1) 10kg x12
2) 25kg x 8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x12 Triceps Rope Pushdown
1) 35kg x16
2) 56kg x8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x12 Laying Leg Raise (Superset)
1) X70
2) X70
3) X70 Pull Ups (Weighted)
1) 10kg x12
2) 25kg x 8
Chest Fly (Machine)
1) 96kg x14
2) 153kgx10 (Weight, 1RM PR) Iso Lateral Row (Hammer Strength)
1) 170.8kg x16
2) 250.8kg x10 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10 Preacher Curl (Machine)
1) 49kg x16
2) 85g x8 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10 Iso Lateral Row (Hammer Strength)
1) 170.8kg x16
2) 250.8kg x10
Chest Dip (Weighted)
1) 40kg x12
2) 50kg x12 Dumbbell Row
1) 68kg x14
2) 100kg x14 (Volume, 1RM PR) Single Leg Press (Machine)
1) 65kg x10
2) 105kg x8 Seated Incline Curl (Dumbbell)
1) 24kg x12
2) 40kg x8 (Weight PR) Single Leg Press (Machine)
1) 65kg x10
2) 105kg x12 (Volume, 1RM PR) Dumbbell Row
1) 68kg x14
2) 100kg x14
Lateral Raise (Dumbbell)
1) 32kg x12
2) 40kg x8 (Weight PR) Rear Delt Reverse Fly (Machine)
1) 110kg x14
2) 143kg x8 Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10 Hammer Curl (Cable)
1) 28kg x16
2) 49.5kg x15 Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10 Rear Delt Reverse Fly (Machine)
1) 110kg x14
2) 143kg x8
Upright Row (Cable)
1) 21.25kg x14
2) 57.5kg x8 (Weight, 1RM PR) Face Pull
1) 47kg x16
2) 97kg x8 (Weight PR) Hack Squat (Machine)
1) 100kg x 12
2) 130kg x 12 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 12 Hack Squat (Machine)
1) 100kg x 12
2) 130kg x 12 Face Pull
1) 47kg x16
2) 97kg x8
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50
Straight Leg Deadlift
1) 75kg x14
2) 120kg x12 Standing Calf Raise (Machine)
1) 240kg x20
2) 282.5kg x12 Straight Leg Deadlift
1) 75kg x14
2) 120kg x12 Decline Crunch
1) X50
2) X50
3) X50

Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50

Week 7 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 5 litres
Steps: avg. 13k
BP: 120/66 - 130/754
HR: avg. 87bpm
BG: 4.3
BW: 90kg
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 4mg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

So, we are quickly approaching the end of this cruise with bloods being done next week as that will be 2months post comp and 1month since my regular bloods from my doctor. So, hoping the vitamin deficiencies have improved and the results from my liver and kidney ultrasound are all clear of damage or anything else that I don't want to be happening. Some waves of fatigue still lingering but can feel there has been improvements thankfully. Also managed to get the bodyweight back down to 90kg which is where the coach wants me to be for when we start the growth phase very soon. I feel that in the coming months my quad development will improve significantly as it seems that they're appearing to have grown, either that or they're just swollen with inflammation lol. Have managed to get some more PR's and even the ones that haven't my technique has improved. I got myself a "Gym Pin" to add extra weight plates to the stacks on some cable machines as my original cheaper one bent. So now if I feel comfortable loading more weight on a machine I can once I've maxed out the stack. Since putting the Stair Climber in the weekly routine, I feel that it has helped the quads and glutes start growing a bit more than if I had left the Elliptical Trainer in there as my choice of cardio.

Saturday Sunday Monday Tuesday Wednesday Thursday Friday
Chest/Delts Back/Rear Delts Legs Arms/Calves Legs 2 Cardio/Abs Cardio/Abs

Push Ups
1) X40
2) X40
3) X40
Pull Ups
1) X16
2) X16
3) X16 Lunges
1) X40
2) X40
3) X40 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Stair Machine (Steps)
1) 3292 – 1h 7min 39s Stair Machine (Steps)
1) 3113 – 1h 2min 24s
Incline Smith Machine
1) 49kg x15
2) 139kg x8 Close Grip Lat Pulldown (Cable)
1) 87kg x14
2) 131kg x8 Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 12 Single Arm Triceps Extension (Dumbbell) (Total Weight)
1) 28kg x12
2) 40kg x12 (Volume, 1RM PR) Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 14 Crunch (Superset)
1) X70
2) X70
3) X70 Crunch (Superset)
1) X70
2) X70
3) X70
Incline Bench Press (Dumbbell)
1) 56kg x14
2) 88kg x8 Pull Ups (Weighted)
1) 10kg x12
2) 25kg x 8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x12 Triceps Rope Pushdown
1) 35kg x16
2) 56kg x8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x12 Laying Leg Raise (Superset)
1) X70
2) X70
3) X70 Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Chest Fly (Machine)
1) 96kg x14
2) 153kgx12 (Volume, 1RM PR) Iso Lateral Row (Hammer Strength)
1) 170.8kg x16
2) 250.8kg x10 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10 Preacher Curl (Machine)
1) 49kg x16
2) 85g x8 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10
Chest Dip (Weighted)
1) 40kg x12
2) 50kg x12 Dumbbell Row
1) 68kg x14
2) 100kg x14 (Volume, 1RM PR) Single Leg Press (Machine)
1) 65kg x10
2) 105kg x8 Seated Incline Curl (Dumbbell)
1) 24kg x12
2) 40kg x10 (1RM PR) Single Leg Press (Machine)
1) 65kg x10
2) 105kg x12
Lateral Raise (Dumbbell)
1) 32kg x12
2) 40kg x10 (1RM PR) Rear Delt Reverse Fly (Machine)
1) 110kg x14
2) 143kg x8 Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10 Hammer Curl (Cable)
1) 28kg x16
2) 50.5kg x12 (Weight PR) Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10
Upright Row (Cable)
1) 21.25kg x14
2) 57.5kg x12 (Weight, 1RM PR) Face Pull
1) 47kg x16
2) 97kg x8 (Weight PR) Hack Squat (Machine)
1) 100kg x 12
2) 130kg x 12 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 12 Hack Squat (Machine)
1) 100kg x 12
2) 160kg x 8
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50
Straight Leg Deadlift
1) 75kg x14
2) 120kg x12 Standing Calf Raise (Machine)
1) 240kg x20
2) 282.5kg x12 Straight Leg Deadlift
1) 75kg x14
2) 120kg x12

Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50

Nice training man, I love decline crunches and 50 reps is no joke, how do you find the methylene blue?

Allupfromhere · Nov 15, 2025

B3rnie said:
Week 6 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 4.5 litres
Steps: avg. 13k
BP: 124/67 - 133/75
HR: avg. 83bpm
BG: 4.3
BW: 91.1kg
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 3mg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

Still rolling along in the cruise and despite some fatigue from lack of sleep and the iron deficiency. I've started supplementing with iron tablets (100mg) each day as well as vitamin D. Which seem to be connected as I don't get barely any sunlight and low vitamin D levels stop the absorption of iron. I eat spinach daily which is a good source of iron so hoping more sun and supplementation will correct this. The sleep thing is hard as I have kids and these days, they seem extremely dependant on their parents and can't do anything for themselves. So, between work, gym, kids, housework, studies etc. I'm only getting 5-6 hours sleep weekdays with a bit more on weekends. Hopefully I get a new job soon which has hours better suited to my lifestyle to allow better sleeping patterns. Feeling stronger in the gym though and the hunger is starting to subside finally.

Saturday Sunday Monday Tuesday Wednesday Thursday Friday
Chest/Delts Back/Rear Delts Legs Arms/Calves Legs 2 Cardio/Abs Back/Rear Delts

Push Ups
1) X40
2) X40
3) X40
Pull Ups
1) X16
2) X16
3) X16 Lunges
1) X40
2) X40
3) X40 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Stair Machine (Steps)
1) 2942 – 1h 2min 14s Pull Ups
1) X16
2) X16
3) X16
Incline Smith Machine
1) 49kg x15
2) 139kg x8 Close Grip Lat Pulldown (Cable)
1) 87kg x14
2) 131kg x8 Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 12 Single Arm Triceps Extension (Dumbbell) (Total Weight)
1) 28kg x12
2) 40kg x12 (Volume, 1RM PR) Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 14 Crunch (Superset)
1) X70
2) X70
3) X70 Close Grip Lat Pulldown (Cable)
1) 87kg x14
2) 131kg x8
Incline Bench Press (Dumbbell)
1) 56kg x14
2) 88kg x8 Pull Ups (Weighted)
1) 10kg x12
2) 25kg x 8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x12 Triceps Rope Pushdown
1) 35kg x16
2) 56kg x8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x12 Laying Leg Raise (Superset)
1) X70
2) X70
3) X70 Pull Ups (Weighted)
1) 10kg x12
2) 25kg x 8
Chest Fly (Machine)
1) 96kg x14
2) 153kgx10 (Weight, 1RM PR) Iso Lateral Row (Hammer Strength)
1) 170.8kg x16
2) 250.8kg x10 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10 Preacher Curl (Machine)
1) 49kg x16
2) 85g x8 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10 Iso Lateral Row (Hammer Strength)
1) 170.8kg x16
2) 250.8kg x10
Chest Dip (Weighted)
1) 40kg x12
2) 50kg x12 Dumbbell Row
1) 68kg x14
2) 100kg x14 (Volume, 1RM PR) Single Leg Press (Machine)
1) 65kg x10
2) 105kg x8 Seated Incline Curl (Dumbbell)
1) 24kg x12
2) 40kg x8 (Weight PR) Single Leg Press (Machine)
1) 65kg x10
2) 105kg x12 (Volume, 1RM PR) Dumbbell Row
1) 68kg x14
2) 100kg x14
Lateral Raise (Dumbbell)
1) 32kg x12
2) 40kg x8 (Weight PR) Rear Delt Reverse Fly (Machine)
1) 110kg x14
2) 143kg x8 Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10 Hammer Curl (Cable)
1) 28kg x16
2) 49.5kg x15 Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10 Rear Delt Reverse Fly (Machine)
1) 110kg x14
2) 143kg x8
Upright Row (Cable)
1) 21.25kg x14
2) 57.5kg x8 (Weight, 1RM PR) Face Pull
1) 47kg x16
2) 97kg x8 (Weight PR) Hack Squat (Machine)
1) 100kg x 12
2) 130kg x 12 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 12 Hack Squat (Machine)
1) 100kg x 12
2) 130kg x 12 Face Pull
1) 47kg x16
2) 97kg x8
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50
Straight Leg Deadlift
1) 75kg x14
2) 120kg x12 Standing Calf Raise (Machine)
1) 240kg x20
2) 282.5kg x12 Straight Leg Deadlift
1) 75kg x14
2) 120kg x12 Decline Crunch
1) X50
2) X50
3) X50

Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50

Week 7 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 5 litres
Steps: avg. 13k
BP: 120/66 - 130/754
HR: avg. 87bpm
BG: 4.3
BW: 90kg
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 4mg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

So, we are quickly approaching the end of this cruise with bloods being done next week as that will be 2months post comp and 1month since my regular bloods from my doctor. So, hoping the vitamin deficiencies have improved and the results from my liver and kidney ultrasound are all clear of damage or anything else that I don't want to be happening. Some waves of fatigue still lingering but can feel there has been improvements thankfully. Also managed to get the bodyweight back down to 90kg which is where the coach wants me to be for when we start the growth phase very soon. I feel that in the coming months my quad development will improve significantly as it seems that they're appearing to have grown, either that or they're just swollen with inflammation lol. Have managed to get some more PR's and even the ones that haven't my technique has improved. I got myself a "Gym Pin" to add extra weight plates to the stacks on some cable machines as my original cheaper one bent. So now if I feel comfortable loading more weight on a machine I can once I've maxed out the stack. Since putting the Stair Climber in the weekly routine, I feel that it has helped the quads and glutes start growing a bit more than if I had left the Elliptical Trainer in there as my choice of cardio.

Saturday Sunday Monday Tuesday Wednesday Thursday Friday
Chest/Delts Back/Rear Delts Legs Arms/Calves Legs 2 Cardio/Abs Cardio/Abs

Push Ups
1) X40
2) X40
3) X40
Pull Ups
1) X16
2) X16
3) X16 Lunges
1) X40
2) X40
3) X40 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Stair Machine (Steps)
1) 3292 – 1h 7min 39s Stair Machine (Steps)
1) 3113 – 1h 2min 24s
Incline Smith Machine
1) 49kg x15
2) 139kg x8 Close Grip Lat Pulldown (Cable)
1) 87kg x14
2) 131kg x8 Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 12 Single Arm Triceps Extension (Dumbbell) (Total Weight)
1) 28kg x12
2) 40kg x12 (Volume, 1RM PR) Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 14 Crunch (Superset)
1) X70
2) X70
3) X70 Crunch (Superset)
1) X70
2) X70
3) X70
Incline Bench Press (Dumbbell)
1) 56kg x14
2) 88kg x8 Pull Ups (Weighted)
1) 10kg x12
2) 25kg x 8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x12 Triceps Rope Pushdown
1) 35kg x16
2) 56kg x8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x12 Laying Leg Raise (Superset)
1) X70
2) X70
3) X70 Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Chest Fly (Machine)
1) 96kg x14
2) 153kgx12 (Volume, 1RM PR) Iso Lateral Row (Hammer Strength)
1) 170.8kg x16
2) 250.8kg x10 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10 Preacher Curl (Machine)
1) 49kg x16
2) 85g x8 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10
Chest Dip (Weighted)
1) 40kg x12
2) 50kg x12 Dumbbell Row
1) 68kg x14
2) 100kg x14 (Volume, 1RM PR) Single Leg Press (Machine)
1) 65kg x10
2) 105kg x8 Seated Incline Curl (Dumbbell)
1) 24kg x12
2) 40kg x10 (1RM PR) Single Leg Press (Machine)
1) 65kg x10
2) 105kg x12
Lateral Raise (Dumbbell)
1) 32kg x12
2) 40kg x10 (1RM PR) Rear Delt Reverse Fly (Machine)
1) 110kg x14
2) 143kg x8 Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10 Hammer Curl (Cable)
1) 28kg x16
2) 50.5kg x12 (Weight PR) Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10
Upright Row (Cable)
1) 21.25kg x14
2) 57.5kg x12 (Weight, 1RM PR) Face Pull
1) 47kg x16
2) 97kg x8 (Weight PR) Hack Squat (Machine)
1) 100kg x 12
2) 130kg x 12 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 12 Hack Squat (Machine)
1) 100kg x 12
2) 160kg x 8
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50
Straight Leg Deadlift
1) 75kg x14
2) 120kg x12 Standing Calf Raise (Machine)
1) 240kg x20
2) 282.5kg x12 Straight Leg Deadlift
1) 75kg x14
2) 120kg x12

Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50

Some insane number on the sunday and londay sessions big man! 250kg h.s lateral rows and 170keg leg extension are some of the biggest ive seen well done!

s.gentz · Nov 15, 2025

B3rnie said:
I've started supplementing with iron tablets (100mg) each day

You may want to back that off man. I'm low iron and take 15mg/day and my level are now good.
Too much iron can damage your organs.

Dreamer · Nov 15, 2025

s.gentz said:
You may want to back that off man. I'm low iron and take 15mg/day and my level are now good.
Too much iron can damage your organs.

Also worth checking copper, I had low copper from taking high dose zinc and iron, and the symptoms are nearly identical as it causes functional anemia, but 100mg is large.

LevButlerov · Nov 15, 2025

s.gentz said:
You may want to back that off man. I'm low iron and take 15mg/day and my level are now good.
Too much iron can damage your organs.

There are guys out there even with 100mgs iron still barely have normal iron levels @s.gentz

Dreamer said:
Also worth checking copper, I had low copper from taking high dose zinc and iron, and the symptoms are nearly identical as it causes functional anemia, but 100mg is large.

I've seen this with copper before now you said it good remind @Dreamer

B3rnie · Nov 18, 2025

s.gentz said:
You may want to back that off man. I'm low iron and take 15mg/day and my level are now good.
Too much iron can damage your organs.

This is only short term to hopefully boost my levels back up to normal levels. Will be doing bloods again this weekend or early next week to see where thats at as well as all other health markers. Then hopefully I should only have to take a low dose to keep it stable

s.gentz · Nov 18, 2025

B3rnie said:
This is only short term to hopefully boost my levels back up to normal levels. Will be doing bloods again this weekend or early next week to see where thats at as well as all other health markers. Then hopefully I should only have to take a low dose to keep it stable

Not good either at. You’re gonna poison yourself. 20g/day max.

LevButlerov · Nov 18, 2025

B3rnie said:
This is only short term to hopefully boost my levels back up to normal levels. Will be doing bloods again this weekend or early next week to see where thats at as well as all other health markers. Then hopefully I should only have to take a low dose to keep it stable

Lets see bloods this weekend and where you are @B3rnie

B3rnie · Nov 26, 2025

Week 8 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 4.5 litres
Steps: avg. 13k
BP: 123/69 - 132/75
HR: avg. 87bpm
BG: 4.7
BW: 90kg
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 3mg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

It's finally been 8 weeks since the competition and everything has been rolling along nice and steady. Slowly gained some strength each week and have managed to be controlled enough to not blow out on the scales from eating too much food. My sleep and energy levels are improving since I've started supplementing the iron and vitamin D tablets. Biggest thing that has come from this week was my bloods to check health markers and thankfully they're within range so the growth phase will start the following week. As I'm writing this I'm currently doing my last week of the cruise making it a total of 9 weeks. Also happy with the results for testosterone and HGH and IGF-1 serum levels too. But I'd expect nothing less from UGLOZ and I'm forever grateful to be a part of such a great team. I will put up my test results below the training chart with a brief explanation.

Saturday	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday
Chest/Delts	Back/Rear Delts	Legs	Arms/Calves	Legs 2	Cardio/Abs	Cardio/Abs
Push Ups 1) X40 2) X40 3) X40	Pull Ups 1) X16 2) X16 3) X16	Lunges 1) X40 2) X40 3) X40	Push Ups 1) X40 2) X40 3) X40	Lunges 1) X40 2) X40 3) X40	Stair Machine (Steps) 1) 3319 – 1h 1min 46s
Incline Smith Machine 1) 49kg x15 2) 139kg x8	Close Grip Lat Pulldown (Cable) 1) 87kg x14 2) 131kg x8	Hip Adduction (Machine) 1) 193kg x 20 2) 225.5kg x 14	Single Arm Triceps Extension (Dumbbell) (Total Weight) 1) 28kg x12 2) 40kg x12	Hip Adduction (Machine) 1) 193kg x 20 2) 225.5kg x 14	Crunch (Superset) 1) X70 2) X70 3) X70
Incline Bench Press (Dumbbell) 1) 56kg x14 2) 88kg x10 (Volume, 1RM PR)	Pull Ups (Weighted) 1) 10kg x12 2) 25kg x 8	Hip Abduction (Machine) 1) 193kg x 16 2) 225.5kg x12	Triceps Rope Pushdown 1) 35kg x16 2) 56kg x8	Hip Abduction (Machine) 1) 193kg x 16 2) 225.5kg x14	Laying Leg Raise (Superset) 1) X70 2) X70 3) X70
Chest Fly (Machine) 1) 96kg x14 2) 158kgx 8 (Weight PR)	Iso Lateral Row (Hammer Strength) 1) 170.8kg x16 2) 250.8kg x10	Leg Extension (Machine) 1) 117kg x14 2) 170.5kg x10	Preacher Curl (Machine) 1) 49kg x16 2) 85g x8	Leg Extension (Machine) 1) 117kg x14 2) 170.5kg x10
Chest Dip (Weighted) 1) 40kg x12 2) 50kg x12	Dumbbell Row 1) 68kg x14 2) 100kg x16 (Volume, 1RM PR)	Single Leg Press (Machine) 1) 65kg x10 2) 107.5kg x8 (Weight PR)	Seated Incline Curl (Dumbbell) 1) 24kg x12 2) 40kg x12 (Volume, 1RM PR)	Single Leg Press (Machine) 1) 65kg x10 2) 107.5kg x8
Lateral Raise (Dumbbell) 1) 32kg x12 2) 40kg x10	Rear Delt Reverse Fly (Machine) 1) 110kg x14 2) 143kg x8	Lying Leg Curl (Machine) 1) 60kg x12 2) 81kg x10	Hammer Curl (Cable) 1) 28kg x16 2) 55kg x8 (Weight PR)	Lying Leg Curl (Machine) 1) 60kg x12 2) 81kg x10
Upright Row (Cable) 1) 21.25kg x14 2) 62.5kg x10 (Volume, 1RM PR)	Face Pull 1) 47kg x16 2) 97kg x8	Hack Squat (Machine) 1) 100kg x 12 2) 160kg x 8	Seated Calf Raise 1) 107.5kg x 20 2) 177.2kg x 12	Hack Squat (Machine) 1) 100kg x 12 2) 160kg x 8
Decline Crunch 1) X50 2) X50 3) X50	Decline Crunch 1) X50 2) X50 3) X50	Straight Leg Deadlift 1) 75kg x14 2) 120kg x12	Standing Calf Raise (Machine) 1) 240kg x20 2) 282.5kg x12	Straight Leg Deadlift 1) 75kg x14 2) 120kg x12
		Decline Crunch 1) X50 2) X50 3) X50	Decline Crunch 1) X50 2) X50 3) X50	Decline Crunch 1) X50 2) X50 3) X50

B3rnie · Nov 26, 2025

Been cruising on 250mg Sparta Test-E, 100mg Primo-E and 4iu Shogun HGH for 8 weeks post show now. Oils injection frequency M/W/F with last injection Friday afternoon before the test which the bloods were drawn Monday morning. Also HGH taken nightly before bed with the last dose taken 12hrs previous. Lastly been running Shogun Retatrutide 3x1mg per week which has helped with cholesterol levels especially considering I ran Tren-A as well as Anavar and Winstrol for my prep. Overall extremely happy with the results and having the support of a great team with top quality products.

Dreamer · Nov 26, 2025

B3rnie said:
Been cruising on 250mg Sparta Test-E, 100mg Primo-E and 4iu Shogun HGH for 8 weeks post show now. Oils injection frequency M/W/F with last injection Friday afternoon before the test which the bloods were drawn Monday morning. Also HGH taken nightly before bed with the last dose taken 12hrs previous. Lastly been running Shogun Retatrutide 3x1mg per week which has helped with cholesterol levels especially considering I ran Tren-A as well as Anavar and Winstrol for my prep. Overall extremely happy with the results and having the support of a great team with top quality products.
View attachment 146840
View attachment 146841
View attachment 146844
View attachment 146842

Do you take anything else for lipids? that is solid!

Pigsy · Nov 26, 2025

B3rnie said:
Week 8 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 4.5 litres
Steps: avg. 13k
BP: 123/69 - 132/75
HR: avg. 87bpm
BG: 4.7
BW: 90kg
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 3mg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

It's finally been 8 weeks since the competition and everything has been rolling along nice and steady. Slowly gained some strength each week and have managed to be controlled enough to not blow out on the scales from eating too much food. My sleep and energy levels are improving since I've started supplementing the iron and vitamin D tablets. Biggest thing that has come from this week was my bloods to check health markers and thankfully they're within range so the growth phase will start the following week. As I'm writing this I'm currently doing my last week of the cruise making it a total of 9 weeks. Also happy with the results for testosterone and HGH and IGF-1 serum levels too. But I'd expect nothing less from UGLOZ and I'm forever grateful to be a part of such a great team. I will put up my test results below the training chart with a brief explanation.

Saturday Sunday Monday Tuesday Wednesday Thursday Friday
Chest/Delts Back/Rear Delts Legs Arms/Calves Legs 2 Cardio/Abs Cardio/Abs

Push Ups
1) X40
2) X40
3) X40
Pull Ups
1) X16
2) X16
3) X16 Lunges
1) X40
2) X40
3) X40 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Stair Machine (Steps)
1) 3319 – 1h 1min 46s
Incline Smith Machine
1) 49kg x15
2) 139kg x8 Close Grip Lat Pulldown (Cable)
1) 87kg x14
2) 131kg x8 Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 14 Single Arm Triceps Extension (Dumbbell) (Total Weight)
1) 28kg x12
2) 40kg x12 Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 14 Crunch (Superset)
1) X70
2) X70
3) X70
Incline Bench Press (Dumbbell)
1) 56kg x14
2) 88kg x10 (Volume, 1RM PR) Pull Ups (Weighted)
1) 10kg x12
2) 25kg x 8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x12 Triceps Rope Pushdown
1) 35kg x16
2) 56kg x8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x14 Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Chest Fly (Machine)
1) 96kg x14
2) 158kgx 8 (Weight PR) Iso Lateral Row (Hammer Strength)
1) 170.8kg x16
2) 250.8kg x10 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10 Preacher Curl (Machine)
1) 49kg x16
2) 85g x8 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10
Chest Dip (Weighted)
1) 40kg x12
2) 50kg x12 Dumbbell Row
1) 68kg x14
2) 100kg x16 (Volume, 1RM PR) Single Leg Press (Machine)
1) 65kg x10
2) 107.5kg x8 (Weight PR) Seated Incline Curl (Dumbbell)
1) 24kg x12
2) 40kg x12 (Volume, 1RM PR) Single Leg Press (Machine)
1) 65kg x10
2) 107.5kg x8
Lateral Raise (Dumbbell)
1) 32kg x12
2) 40kg x10 Rear Delt Reverse Fly (Machine)
1) 110kg x14
2) 143kg x8 Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10 Hammer Curl (Cable)
1) 28kg x16
2) 55kg x8 (Weight PR) Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10
Upright Row (Cable)
1) 21.25kg x14
2) 62.5kg x10 (Volume, 1RM PR) Face Pull
1) 47kg x16
2) 97kg x8 Hack Squat (Machine)
1) 100kg x 12
2) 160kg x 8 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 12 Hack Squat (Machine)
1) 100kg x 12
2) 160kg x 8
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50
Straight Leg Deadlift
1) 75kg x14
2) 120kg x12 Standing Calf Raise (Machine)
1) 240kg x20
2) 282.5kg x12 Straight Leg Deadlift
1) 75kg x14
2) 120kg x12

Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50

Smashing goals brother. Showing how good the products are from UGL OZ

adictv · Nov 26, 2025

B3rnie said:
Week 8 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 4.5 litres
Steps: avg. 13k
BP: 123/69 - 132/75
HR: avg. 87bpm
BG: 4.7
BW: 90kg
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 3mg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

It's finally been 8 weeks since the competition and everything has been rolling along nice and steady. Slowly gained some strength each week and have managed to be controlled enough to not blow out on the scales from eating too much food. My sleep and energy levels are improving since I've started supplementing the iron and vitamin D tablets. Biggest thing that has come from this week was my bloods to check health markers and thankfully they're within range so the growth phase will start the following week. As I'm writing this I'm currently doing my last week of the cruise making it a total of 9 weeks. Also happy with the results for testosterone and HGH and IGF-1 serum levels too. But I'd expect nothing less from UGLOZ and I'm forever grateful to be a part of such a great team. I will put up my test results below the training chart with a brief explanation.

Saturday Sunday Monday Tuesday Wednesday Thursday Friday
Chest/Delts Back/Rear Delts Legs Arms/Calves Legs 2 Cardio/Abs Cardio/Abs

Push Ups
1) X40
2) X40
3) X40
Pull Ups
1) X16
2) X16
3) X16 Lunges
1) X40
2) X40
3) X40 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Stair Machine (Steps)
1) 3319 – 1h 1min 46s
Incline Smith Machine
1) 49kg x15
2) 139kg x8 Close Grip Lat Pulldown (Cable)
1) 87kg x14
2) 131kg x8 Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 14 Single Arm Triceps Extension (Dumbbell) (Total Weight)
1) 28kg x12
2) 40kg x12 Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 14 Crunch (Superset)
1) X70
2) X70
3) X70
Incline Bench Press (Dumbbell)
1) 56kg x14
2) 88kg x10 (Volume, 1RM PR) Pull Ups (Weighted)
1) 10kg x12
2) 25kg x 8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x12 Triceps Rope Pushdown
1) 35kg x16
2) 56kg x8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x14 Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Chest Fly (Machine)
1) 96kg x14
2) 158kgx 8 (Weight PR) Iso Lateral Row (Hammer Strength)
1) 170.8kg x16
2) 250.8kg x10 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10 Preacher Curl (Machine)
1) 49kg x16
2) 85g x8 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10
Chest Dip (Weighted)
1) 40kg x12
2) 50kg x12 Dumbbell Row
1) 68kg x14
2) 100kg x16 (Volume, 1RM PR) Single Leg Press (Machine)
1) 65kg x10
2) 107.5kg x8 (Weight PR) Seated Incline Curl (Dumbbell)
1) 24kg x12
2) 40kg x12 (Volume, 1RM PR) Single Leg Press (Machine)
1) 65kg x10
2) 107.5kg x8
Lateral Raise (Dumbbell)
1) 32kg x12
2) 40kg x10 Rear Delt Reverse Fly (Machine)
1) 110kg x14
2) 143kg x8 Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10 Hammer Curl (Cable)
1) 28kg x16
2) 55kg x8 (Weight PR) Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10
Upright Row (Cable)
1) 21.25kg x14
2) 62.5kg x10 (Volume, 1RM PR) Face Pull
1) 47kg x16
2) 97kg x8 Hack Squat (Machine)
1) 100kg x 12
2) 160kg x 8 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 12 Hack Squat (Machine)
1) 100kg x 12
2) 160kg x 8
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50
Straight Leg Deadlift
1) 75kg x14
2) 120kg x12 Standing Calf Raise (Machine)
1) 240kg x20
2) 282.5kg x12 Straight Leg Deadlift
1) 75kg x14
2) 120kg x12

Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50

They are some big numbers brother, bloody smashing it

LevButlerov · Nov 26, 2025

B3rnie said:
Week 8 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 4.5 litres
Steps: avg. 13k
BP: 123/69 - 132/75
HR: avg. 87bpm
BG: 4.7
BW: 90kg
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 3mg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

It's finally been 8 weeks since the competition and everything has been rolling along nice and steady. Slowly gained some strength each week and have managed to be controlled enough to not blow out on the scales from eating too much food. My sleep and energy levels are improving since I've started supplementing the iron and vitamin D tablets. Biggest thing that has come from this week was my bloods to check health markers and thankfully they're within range so the growth phase will start the following week. As I'm writing this I'm currently doing my last week of the cruise making it a total of 9 weeks. Also happy with the results for testosterone and HGH and IGF-1 serum levels too. But I'd expect nothing less from UGLOZ and I'm forever grateful to be a part of such a great team. I will put up my test results below the training chart with a brief explanation.

Saturday Sunday Monday Tuesday Wednesday Thursday Friday
Chest/Delts Back/Rear Delts Legs Arms/Calves Legs 2 Cardio/Abs Cardio/Abs

Push Ups
1) X40
2) X40
3) X40
Pull Ups
1) X16
2) X16
3) X16 Lunges
1) X40
2) X40
3) X40 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Stair Machine (Steps)
1) 3319 – 1h 1min 46s
Incline Smith Machine
1) 49kg x15
2) 139kg x8 Close Grip Lat Pulldown (Cable)
1) 87kg x14
2) 131kg x8 Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 14 Single Arm Triceps Extension (Dumbbell) (Total Weight)
1) 28kg x12
2) 40kg x12 Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 14 Crunch (Superset)
1) X70
2) X70
3) X70
Incline Bench Press (Dumbbell)
1) 56kg x14
2) 88kg x10 (Volume, 1RM PR) Pull Ups (Weighted)
1) 10kg x12
2) 25kg x 8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x12 Triceps Rope Pushdown
1) 35kg x16
2) 56kg x8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x14 Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Chest Fly (Machine)
1) 96kg x14
2) 158kgx 8 (Weight PR) Iso Lateral Row (Hammer Strength)
1) 170.8kg x16
2) 250.8kg x10 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10 Preacher Curl (Machine)
1) 49kg x16
2) 85g x8 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10
Chest Dip (Weighted)
1) 40kg x12
2) 50kg x12 Dumbbell Row
1) 68kg x14
2) 100kg x16 (Volume, 1RM PR) Single Leg Press (Machine)
1) 65kg x10
2) 107.5kg x8 (Weight PR) Seated Incline Curl (Dumbbell)
1) 24kg x12
2) 40kg x12 (Volume, 1RM PR) Single Leg Press (Machine)
1) 65kg x10
2) 107.5kg x8
Lateral Raise (Dumbbell)
1) 32kg x12
2) 40kg x10 Rear Delt Reverse Fly (Machine)
1) 110kg x14
2) 143kg x8 Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10 Hammer Curl (Cable)
1) 28kg x16
2) 55kg x8 (Weight PR) Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10
Upright Row (Cable)
1) 21.25kg x14
2) 62.5kg x10 (Volume, 1RM PR) Face Pull
1) 47kg x16
2) 97kg x8 Hack Squat (Machine)
1) 100kg x 12
2) 160kg x 8 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 12 Hack Squat (Machine)
1) 100kg x 12
2) 160kg x 8
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50
Straight Leg Deadlift
1) 75kg x14
2) 120kg x12 Standing Calf Raise (Machine)
1) 240kg x20
2) 282.5kg x12 Straight Leg Deadlift
1) 75kg x14
2) 120kg x12

Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50

Good cruise update

you held 90kg clean! @B3rnie
strength markers 88kg incline dumbbells and 158kg chest fly plus the heavy leg press at 107kg is all a win.

LevButlerov · Nov 26, 2025

B3rnie said:
Been cruising on 250mg Sparta Test-E, 100mg Primo-E and 4iu Shogun HGH for 8 weeks post show now. Oils injection frequency M/W/F with last injection Friday afternoon before the test which the bloods were drawn Monday morning. Also HGH taken nightly before bed with the last dose taken 12hrs previous. Lastly been running Shogun Retatrutide 3x1mg per week which has helped with cholesterol levels especially considering I ran Tren-A as well as Anavar and Winstrol for my prep. Overall extremely happy with the results and having the support of a great team with top quality products.
View attachment 146840
View attachment 146841
View attachment 146844
View attachment 146842

Good bloods

B3rnie · Nov 30, 2025

Dreamer said:
Do you take anything else for lipids? that is solid!

I take dihydroberberine, fish oil, COQ10 are probably the other 2 main things that help with lipids. Otherwise, it's the normal run of the mill stuff like NAC, Tudca.

B3rnie · Nov 30, 2025

Week 9 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 4.5 litres
Steps: avg. 13k
BP: 123/69 - 132/75
HR: avg. 85bpm
BG: 4.8
BW: 90.3kg
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 3mg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

So, I've made it to the final week of this phase with my weight and body composition at a point where the coach is happy to proceed with the growth phase. Just waiting to see how high we will push the HGH but it looks like it will be a simple stack of: Sustanon 1000mg, EQ 600mg and 8-10iu HGH along with some rapid insulin when needed. Will be pushing this for 4 months minimum to get the most out of the EQ and to pack on the leanest muscle tissue that is possible. As far as I'm aware my training routine will stay the same which is fine as I enjoy it and it has definitely been working my quads that bit extra which is what I need for them to grow. You all know I'm going to take advantage of the higher doses and extra calories and make every meal, every session count. Excited to see the progress I can make with the support of a sponsor and a coach as well as everyone who contributes to the threads, chats and forums. Will put up some pics to show the end of this phase and essentially how I look leading into the next phase.

Saturday	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday
Chest/Delts	Back/Rear Delts	Legs	Arms/Calves	Legs 2	Cardio/Abs	Cardio/Abs
Push Ups 1) X40 2) X40 3) X40	Pull Ups 1) X16 2) X16 3) X16	Lunges 1) X40 2) X40 3) X40	Push Ups 1) X40 2) X40 3) X40	Lunges 1) X40 2) X40 3) X40	Stair Machine (Steps) 1) 3351 – 1h 2min 17s	Stair Machine (Steps) 1) 3351 – 1h 2min 17s
Incline Smith Machine 1) 49kg x15 2) 139kg x8	Close Grip Lat Pulldown (Cable) 1) 87kg x14 2) 131kg x8	Hip Adduction (Machine) 1) 193kg x 20 2) 225.5kg x 16	Single Arm Triceps Extension (Dumbbell) (Total Weight) 1) 28kg x12 2) 44kg x8 (Weight PR)	Hip Adduction (Machine) 1) 193kg x 20 2) 225.5kg x 14	Crunch (Superset) 1) X70 2) X70 3) X70	Crunch (Superset) 1) X70 2) X70 3) X70
Incline Bench Press (Dumbbell) 1) 56kg x14 2) 88kg x10 (Volume, 1RM PR)	Pull Ups (Weighted) 1) 10kg x12 2) 25kg x 8	Hip Abduction (Machine) 1) 193kg x 16 2) 225.5kg x12 (1RM PR)	Triceps Rope Pushdown 1) 35kg x16 2) 56kg x8	Hip Abduction (Machine) 1) 193kg x 16 2) 225.5kg x14	Laying Leg Raise (Superset) 1) X70 2) X70 3) X70	Laying Leg Raise (Superset) 1) X70 2) X70 3) X70
Chest Fly (Machine) 1) 96kg x14 2) 158kgx 8 (Weight PR)	Iso Lateral Row (Hammer Strength) 1) 170.8kg x16 2) 250.8kg x10	Leg Extension (Machine) 1) 117kg x14 2) 170.5kg x10	Preacher Curl (Machine) 1) 49kg x16 2) 85g x8	Leg Extension (Machine) 1) 117kg x14 2) 170.5kg x10
Chest Dip (Weighted) 1) 40kg x12 2) 50kg x12	Dumbbell Row 1) 68kg x14 2) 100kg x18 (Volume, 1RM PR)	Single Leg Press (Machine) 1) 65kg x10 2) 107.5kg x8 (Weight PR)	Seated Incline Curl (Dumbbell) 1) 24kg x12 2) 44kg x8 (Weight PR)	Single Leg Press (Machine) 1) 65kg x10 2) 107.5kg x12 (Volume, 1RM PR)
Lateral Raise (Dumbbell) 1) 32kg x12 2) 40kg x10	Rear Delt Reverse Fly (Machine) 1) 110kg x14 2) 143kg x8	Lying Leg Curl (Machine) 1) 60kg x12 2) 81kg x10	Hammer Curl (Cable) 1) 28kg x16 2) 55kg x8 (Weight PR)	Lying Leg Curl (Machine) 1) 60kg x12 2) 81kg x10
Upright Row (Cable) 1) 21.25kg x14 2) 62.5kg x12 (Volume, 1RM PR)	Face Pull 1) 47kg x16 2) 97kg x8	Hack Squat (Machine) 1) 100kg x 12 2) 160kg x 8	Seated Calf Raise 1) 107.5kg x 20 2) 177.2kg x 12	Hack Squat (Machine) 1) 100kg x 12 2) 160kg x 8
Decline Crunch 1) X50 2) X50 3) X50	Decline Crunch 1) X50 2) X50 3) X50	Straight Leg Deadlift 1) 75kg x14 2) 120kg x12	Standing Calf Raise (Machine) 1) 240kg x20 2) 282.5kg x12	Straight Leg Deadlift 1) 75kg x14 2) 120kg x12
		Decline Crunch 1) X50 2) X50 3) X50	Decline Crunch 1) X50 2) X50 3) X50	Decline Crunch 1) X50 2) X50 3) X50

LevButlerov · Nov 30, 2025

B3rnie said:
Week 9 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 4.5 litres
Steps: avg. 13k
BP: 123/69 - 132/75
HR: avg. 85bpm
BG: 4.8
BW: 90.3kg
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 3mg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

So, I've made it to the final week of this phase with my weight and body composition at a point where the coach is happy to proceed with the growth phase. Just waiting to see how high we will push the HGH but it looks like it will be a simple stack of: Sustanon 1000mg, EQ 600mg and 8-10iu HGH along with some rapid insulin when needed. Will be pushing this for 4 months minimum to get the most out of the EQ and to pack on the leanest muscle tissue that is possible. As far as I'm aware my training routine will stay the same which is fine as I enjoy it and it has definitely been working my quads that bit extra which is what I need for them to grow. You all know I'm going to take advantage of the higher doses and extra calories and make every meal, every session count. Excited to see the progress I can make with the support of a sponsor and a coach as well as everyone who contributes to the threads, chats and forums. Will put up some pics to show the end of this phase and essentially how I look leading into the next phase.

Saturday Sunday Monday Tuesday Wednesday Thursday Friday
Chest/Delts Back/Rear Delts Legs Arms/Calves Legs 2 Cardio/Abs Cardio/Abs

Push Ups
1) X40
2) X40
3) X40
Pull Ups
1) X16
2) X16
3) X16 Lunges
1) X40
2) X40
3) X40 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Stair Machine (Steps)
1) 3351 – 1h 2min 17s
Stair Machine (Steps)
1) 3351 – 1h 2min 17s
Incline Smith Machine
1) 49kg x15
2) 139kg x8 Close Grip Lat Pulldown (Cable)
1) 87kg x14
2) 131kg x8 Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 16 Single Arm Triceps Extension (Dumbbell) (Total Weight)
1) 28kg x12
2) 44kg x8 (Weight PR) Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 14 Crunch (Superset)
1) X70
2) X70
3) X70
Crunch (Superset)
1) X70
2) X70
3) X70
Incline Bench Press (Dumbbell)
1) 56kg x14
2) 88kg x10 (Volume, 1RM PR) Pull Ups (Weighted)
1) 10kg x12
2) 25kg x 8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x12 (1RM PR) Triceps Rope Pushdown
1) 35kg x16
2) 56kg x8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x14 Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Chest Fly (Machine)
1) 96kg x14
2) 158kgx 8 (Weight PR) Iso Lateral Row (Hammer Strength)
1) 170.8kg x16
2) 250.8kg x10 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10 Preacher Curl (Machine)
1) 49kg x16
2) 85g x8 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10
Chest Dip (Weighted)
1) 40kg x12
2) 50kg x12 Dumbbell Row
1) 68kg x14
2) 100kg x18 (Volume, 1RM PR) Single Leg Press (Machine)
1) 65kg x10
2) 107.5kg x8 (Weight PR) Seated Incline Curl (Dumbbell)
1) 24kg x12
2) 44kg x8 (Weight PR) Single Leg Press (Machine)
1) 65kg x10
2) 107.5kg x12 (Volume, 1RM PR)
Lateral Raise (Dumbbell)
1) 32kg x12
2) 40kg x10 Rear Delt Reverse Fly (Machine)
1) 110kg x14
2) 143kg x8 Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10 Hammer Curl (Cable)
1) 28kg x16
2) 55kg x8 (Weight PR) Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10
Upright Row (Cable)
1) 21.25kg x14
2) 62.5kg x12 (Volume, 1RM PR) Face Pull
1) 47kg x16
2) 97kg x8 Hack Squat (Machine)
1) 100kg x 12
2) 160kg x 8 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 12 Hack Squat (Machine)
1) 100kg x 12
2) 160kg x 8
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50
Straight Leg Deadlift
1) 75kg x14
2) 120kg x12 Standing Calf Raise (Machine)
1) 240kg x20
2) 282.5kg x12 Straight Leg Deadlift
1) 75kg x14
2) 120kg x12

Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50

Good training

@B3rnie
88kg dumbbell incline and 158kg fly PRs are real power again!

Next phase looks huge with Sust 1000mg EQ 600mg and 8-10iu GH is a huge cycle!

stevesmi · Nov 30, 2025

@B3rnie this is a really good workout. It's always good to see your updates. It's been a few days since we heard from you.

B3rnie said:
Week 9 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 4.5 litres
Steps: avg. 13k
BP: 123/69 - 132/75
HR: avg. 85bpm
BG: 4.8
BW: 90.3kg
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 3mg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

So, I've made it to the final week of this phase with my weight and body composition at a point where the coach is happy to proceed with the growth phase. Just waiting to see how high we will push the HGH but it looks like it will be a simple stack of: Sustanon 1000mg, EQ 600mg and 8-10iu HGH along with some rapid insulin when needed. Will be pushing this for 4 months minimum to get the most out of the EQ and to pack on the leanest muscle tissue that is possible. As far as I'm aware my training routine will stay the same which is fine as I enjoy it and it has definitely been working my quads that bit extra which is what I need for them to grow. You all know I'm going to take advantage of the higher doses and extra calories and make every meal, every session count. Excited to see the progress I can make with the support of a sponsor and a coach as well as everyone who contributes to the threads, chats and forums. Will put up some pics to show the end of this phase and essentially how I look leading into the next phase.

Saturday Sunday Monday Tuesday Wednesday Thursday Friday
Chest/Delts Back/Rear Delts Legs Arms/Calves Legs 2 Cardio/Abs Cardio/Abs

Push Ups
1) X40
2) X40
3) X40
Pull Ups
1) X16
2) X16
3) X16 Lunges
1) X40
2) X40
3) X40 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Stair Machine (Steps)
1) 3351 – 1h 2min 17s
Stair Machine (Steps)
1) 3351 – 1h 2min 17s
Incline Smith Machine
1) 49kg x15
2) 139kg x8 Close Grip Lat Pulldown (Cable)
1) 87kg x14
2) 131kg x8 Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 16 Single Arm Triceps Extension (Dumbbell) (Total Weight)
1) 28kg x12
2) 44kg x8 (Weight PR) Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 14 Crunch (Superset)
1) X70
2) X70
3) X70
Crunch (Superset)
1) X70
2) X70
3) X70
Incline Bench Press (Dumbbell)
1) 56kg x14
2) 88kg x10 (Volume, 1RM PR) Pull Ups (Weighted)
1) 10kg x12
2) 25kg x 8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x12 (1RM PR) Triceps Rope Pushdown
1) 35kg x16
2) 56kg x8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x14 Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Chest Fly (Machine)
1) 96kg x14
2) 158kgx 8 (Weight PR) Iso Lateral Row (Hammer Strength)
1) 170.8kg x16
2) 250.8kg x10 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10 Preacher Curl (Machine)
1) 49kg x16
2) 85g x8 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10
Chest Dip (Weighted)
1) 40kg x12
2) 50kg x12 Dumbbell Row
1) 68kg x14
2) 100kg x18 (Volume, 1RM PR) Single Leg Press (Machine)
1) 65kg x10
2) 107.5kg x8 (Weight PR) Seated Incline Curl (Dumbbell)
1) 24kg x12
2) 44kg x8 (Weight PR) Single Leg Press (Machine)
1) 65kg x10
2) 107.5kg x12 (Volume, 1RM PR)
Lateral Raise (Dumbbell)
1) 32kg x12
2) 40kg x10 Rear Delt Reverse Fly (Machine)
1) 110kg x14
2) 143kg x8 Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10 Hammer Curl (Cable)
1) 28kg x16
2) 55kg x8 (Weight PR) Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10
Upright Row (Cable)
1) 21.25kg x14
2) 62.5kg x12 (Volume, 1RM PR) Face Pull
1) 47kg x16
2) 97kg x8 Hack Squat (Machine)
1) 100kg x 12
2) 160kg x 8 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 12 Hack Squat (Machine)
1) 100kg x 12
2) 160kg x 8
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50
Straight Leg Deadlift
1) 75kg x14
2) 120kg x12 Standing Calf Raise (Machine)
1) 240kg x20
2) 282.5kg x12 Straight Leg Deadlift
1) 75kg x14
2) 120kg x12

Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50

Ulter · Nov 30, 2025

this is a very nice job on the training. the pushups, pullups and lunges are a great workout 3 straight days @B3rnie

B3rnie said:
bWeek 9 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 4.5 litres
Steps: avg. 13k
BP: 123/69 - 132/75
HR: avg. 85bpm
BG: 4.8
BW: 90.3kg
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 3mg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

So, I've made it to the final week of this phase with my weight and body composition at a point where the coach is happy to proceed with the growth phase. Just waiting to see how high we will push the HGH but it looks like it will be a simple stack of: Sustanon 1000mg, EQ 600mg and 8-10iu HGH along with some rapid insulin when needed. Will be pushing this for 4 months minimum to get the most out of the EQ and to pack on the leanest muscle tissue that is possible. As far as I'm aware my training routine will stay the same which is fine as I enjoy it and it has definitely been working my quads that bit extra which is what I need for them to grow. You all know I'm going to take advantage of the higher doses and extra calories and make every meal, every session count. Excited to see the progress I can make with the support of a sponsor and a coach as well as everyone who contributes to the threads, chats and forums. Will put up some pics to show the end of this phase and essentially how I look leading into the next phase.

Saturday Sunday Monday Tuesday Wednesday Thursday Friday
Chest/Delts Back/Rear Delts Legs Arms/Calves Legs 2 Cardio/Abs Cardio/Abs

Push Ups
1) X40
2) X40
3) X40
Pull Ups
1) X16
2) X16
3) X16 Lunges
1) X40
2) X40
3) X40 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Stair Machine (Steps)
1) 3351 – 1h 2min 17s
Stair Machine (Steps)
1) 3351 – 1h 2min 17s
Incline Smith Machine
1) 49kg x15
2) 139kg x8 Close Grip Lat Pulldown (Cable)
1) 87kg x14
2) 131kg x8 Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 16 Single Arm Triceps Extension (Dumbbell) (Total Weight)
1) 28kg x12
2) 44kg x8 (Weight PR) Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 14 Crunch (Superset)
1) X70
2) X70
3) X70
Crunch (Superset)
1) X70
2) X70
3) X70
Incline Bench Press (Dumbbell)
1) 56kg x14
2) 88kg x10 (Volume, 1RM PR) Pull Ups (Weighted)
1) 10kg x12
2) 25kg x 8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x12 (1RM PR) Triceps Rope Pushdown
1) 35kg x16
2) 56kg x8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x14 Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Chest Fly (Machine)
1) 96kg x14
2) 158kgx 8 (Weight PR) Iso Lateral Row (Hammer Strength)
1) 170.8kg x16
2) 250.8kg x10 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10 Preacher Curl (Machine)
1) 49kg x16
2) 85g x8 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10
Chest Dip (Weighted)
1) 40kg x12
2) 50kg x12 Dumbbell Row
1) 68kg x14
2) 100kg x18 (Volume, 1RM PR) Single Leg Press (Machine)
1) 65kg x10
2) 107.5kg x8 (Weight PR) Seated Incline Curl (Dumbbell)
1) 24kg x12
2) 44kg x8 (Weight PR) Single Leg Press (Machine)
1) 65kg x10
2) 107.5kg x12 (Volume, 1RM PR)
Lateral Raise (Dumbbell)
1) 32kg x12
2) 40kg x10 Rear Delt Reverse Fly (Machine)
1) 110kg x14
2) 143kg x8 Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10 Hammer Curl (Cable)
1) 28kg x16
2) 55kg x8 (Weight PR) Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10
Upright Row (Cable)
1) 21.25kg x14
2) 62.5kg x12 (Volume, 1RM PR) Face Pull
1) 47kg x16
2) 97kg x8 Hack Squat (Machine)
1) 100kg x 12
2) 160kg x 8 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 12 Hack Squat (Machine)
1) 100kg x 12
2) 160kg x 8
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50
Straight Leg Deadlift
1) 75kg x14
2) 120kg x12 Standing Calf Raise (Machine)
1) 240kg x20
2) 282.5kg x12 Straight Leg Deadlift
1) 75kg x14
2) 120kg x12

Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50

Mobster · Dec 1, 2025

LevButlerov said:
Good training @B3rnie
88kg dumbbell incline and 158kg fly PRs are real power again!

Next phase looks huge with Sust 1000mg EQ 600mg and 8-10iu GH is a huge cycle!

It's deffo more than I'd prefer to do

2Thick · Dec 1, 2025

B3rnie said:
Week 9 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 4.5 litres
Steps: avg. 13k
BP: 123/69 - 132/75
HR: avg. 85bpm
BG: 4.8
BW: 90.3kg
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 3mg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

So, I've made it to the final week of this phase with my weight and body composition at a point where the coach is happy to proceed with the growth phase. Just waiting to see how high we will push the HGH but it looks like it will be a simple stack of: Sustanon 1000mg, EQ 600mg and 8-10iu HGH along with some rapid insulin when needed. Will be pushing this for 4 months minimum to get the most out of the EQ and to pack on the leanest muscle tissue that is possible. As far as I'm aware my training routine will stay the same which is fine as I enjoy it and it has definitely been working my quads that bit extra which is what I need for them to grow. You all know I'm going to take advantage of the higher doses and extra calories and make every meal, every session count. Excited to see the progress I can make with the support of a sponsor and a coach as well as everyone who contributes to the threads, chats and forums. Will put up some pics to show the end of this phase and essentially how I look leading into the next phase.

Saturday Sunday Monday Tuesday Wednesday Thursday Friday
Chest/Delts Back/Rear Delts Legs Arms/Calves Legs 2 Cardio/Abs Cardio/Abs

Push Ups
1) X40
2) X40
3) X40
Pull Ups
1) X16
2) X16
3) X16 Lunges
1) X40
2) X40
3) X40 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Stair Machine (Steps)
1) 3351 – 1h 2min 17s
Stair Machine (Steps)
1) 3351 – 1h 2min 17s
Incline Smith Machine
1) 49kg x15
2) 139kg x8 Close Grip Lat Pulldown (Cable)
1) 87kg x14
2) 131kg x8 Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 16 Single Arm Triceps Extension (Dumbbell) (Total Weight)
1) 28kg x12
2) 44kg x8 (Weight PR) Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 14 Crunch (Superset)
1) X70
2) X70
3) X70
Crunch (Superset)
1) X70
2) X70
3) X70
Incline Bench Press (Dumbbell)
1) 56kg x14
2) 88kg x10 (Volume, 1RM PR) Pull Ups (Weighted)
1) 10kg x12
2) 25kg x 8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x12 (1RM PR) Triceps Rope Pushdown
1) 35kg x16
2) 56kg x8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x14 Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Chest Fly (Machine)
1) 96kg x14
2) 158kgx 8 (Weight PR) Iso Lateral Row (Hammer Strength)
1) 170.8kg x16
2) 250.8kg x10 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10 Preacher Curl (Machine)
1) 49kg x16
2) 85g x8 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10
Chest Dip (Weighted)
1) 40kg x12
2) 50kg x12 Dumbbell Row
1) 68kg x14
2) 100kg x18 (Volume, 1RM PR) Single Leg Press (Machine)
1) 65kg x10
2) 107.5kg x8 (Weight PR) Seated Incline Curl (Dumbbell)
1) 24kg x12
2) 44kg x8 (Weight PR) Single Leg Press (Machine)
1) 65kg x10
2) 107.5kg x12 (Volume, 1RM PR)
Lateral Raise (Dumbbell)
1) 32kg x12
2) 40kg x10 Rear Delt Reverse Fly (Machine)
1) 110kg x14
2) 143kg x8 Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10 Hammer Curl (Cable)
1) 28kg x16
2) 55kg x8 (Weight PR) Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10
Upright Row (Cable)
1) 21.25kg x14
2) 62.5kg x12 (Volume, 1RM PR) Face Pull
1) 47kg x16
2) 97kg x8 Hack Squat (Machine)
1) 100kg x 12
2) 160kg x 8 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 12 Hack Squat (Machine)
1) 100kg x 12
2) 160kg x 8
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50
Straight Leg Deadlift
1) 75kg x14
2) 120kg x12 Standing Calf Raise (Machine)
1) 240kg x20
2) 282.5kg x12 Straight Leg Deadlift
1) 75kg x14
2) 120kg x12

Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50

nice job on this training. @B3rnie it's always cool to see your steady training. You sure put in the hours and the days.

ceo · Dec 1, 2025

B3rnie said:
Week 9 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 4.5 litres
Steps: avg. 13k
BP: 123/69 - 132/75
HR: avg. 85bpm
BG: 4.8
BW: 90.3kg
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 3mg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

So, I've made it to the final week of this phase with my weight and body composition at a point where the coach is happy to proceed with the growth phase. Just waiting to see how high we will push the HGH but it looks like it will be a simple stack of: Sustanon 1000mg, EQ 600mg and 8-10iu HGH along with some rapid insulin when needed. Will be pushing this for 4 months minimum to get the most out of the EQ and to pack on the leanest muscle tissue that is possible. As far as I'm aware my training routine will stay the same which is fine as I enjoy it and it has definitely been working my quads that bit extra which is what I need for them to grow. You all know I'm going to take advantage of the higher doses and extra calories and make every meal, every session count. Excited to see the progress I can make with the support of a sponsor and a coach as well as everyone who contributes to the threads, chats and forums. Will put up some pics to show the end of this phase and essentially how I look leading into the next phase.

Saturday Sunday Monday Tuesday Wednesday Thursday Friday
Chest/Delts Back/Rear Delts Legs Arms/Calves Legs 2 Cardio/Abs Cardio/Abs

Push Ups
1) X40
2) X40
3) X40
Pull Ups
1) X16
2) X16
3) X16 Lunges
1) X40
2) X40
3) X40 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Stair Machine (Steps)
1) 3351 – 1h 2min 17s
Stair Machine (Steps)
1) 3351 – 1h 2min 17s
Incline Smith Machine
1) 49kg x15
2) 139kg x8 Close Grip Lat Pulldown (Cable)
1) 87kg x14
2) 131kg x8 Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 16 Single Arm Triceps Extension (Dumbbell) (Total Weight)
1) 28kg x12
2) 44kg x8 (Weight PR) Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 14 Crunch (Superset)
1) X70
2) X70
3) X70
Crunch (Superset)
1) X70
2) X70
3) X70
Incline Bench Press (Dumbbell)
1) 56kg x14
2) 88kg x10 (Volume, 1RM PR) Pull Ups (Weighted)
1) 10kg x12
2) 25kg x 8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x12 (1RM PR) Triceps Rope Pushdown
1) 35kg x16
2) 56kg x8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x14 Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Chest Fly (Machine)
1) 96kg x14
2) 158kgx 8 (Weight PR) Iso Lateral Row (Hammer Strength)
1) 170.8kg x16
2) 250.8kg x10 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10 Preacher Curl (Machine)
1) 49kg x16
2) 85g x8 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10
Chest Dip (Weighted)
1) 40kg x12
2) 50kg x12 Dumbbell Row
1) 68kg x14
2) 100kg x18 (Volume, 1RM PR) Single Leg Press (Machine)
1) 65kg x10
2) 107.5kg x8 (Weight PR) Seated Incline Curl (Dumbbell)
1) 24kg x12
2) 44kg x8 (Weight PR) Single Leg Press (Machine)
1) 65kg x10
2) 107.5kg x12 (Volume, 1RM PR)
Lateral Raise (Dumbbell)
1) 32kg x12
2) 40kg x10 Rear Delt Reverse Fly (Machine)
1) 110kg x14
2) 143kg x8 Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10 Hammer Curl (Cable)
1) 28kg x16
2) 55kg x8 (Weight PR) Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10
Upright Row (Cable)
1) 21.25kg x14
2) 62.5kg x12 (Volume, 1RM PR) Face Pull
1) 47kg x16
2) 97kg x8 Hack Squat (Machine)
1) 100kg x 12
2) 160kg x 8 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 12 Hack Squat (Machine)
1) 100kg x 12
2) 160kg x 8
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50
Straight Leg Deadlift
1) 75kg x14
2) 120kg x12 Standing Calf Raise (Machine)
1) 240kg x20
2) 282.5kg x12 Straight Leg Deadlift
1) 75kg x14
2) 120kg x12

Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50

@B3rnie bros seems like you always do some hardcore training. You really know how to push the iron! Lots of repetitions and lots of volume.

ROIDDERS · Dec 1, 2025

B3rnie said:
Week 9 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 4.5 litres
Steps: avg. 13k
BP: 123/69 - 132/75
HR: avg. 85bpm
BG: 4.8
BW: 90.3kg
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 3mg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

So, I've made it to the final week of this phase with my weight and body composition at a point where the coach is happy to proceed with the growth phase. Just waiting to see how high we will push the HGH but it looks like it will be a simple stack of: Sustanon 1000mg, EQ 600mg and 8-10iu HGH along with some rapid insulin when needed. Will be pushing this for 4 months minimum to get the most out of the EQ and to pack on the leanest muscle tissue that is possible. As far as I'm aware my training routine will stay the same which is fine as I enjoy it and it has definitely been working my quads that bit extra which is what I need for them to grow. You all know I'm going to take advantage of the higher doses and extra calories and make every meal, every session count. Excited to see the progress I can make with the support of a sponsor and a coach as well as everyone who contributes to the threads, chats and forums. Will put up some pics to show the end of this phase and essentially how I look leading into the next phase.

Saturday Sunday Monday Tuesday Wednesday Thursday Friday
Chest/Delts Back/Rear Delts Legs Arms/Calves Legs 2 Cardio/Abs Cardio/Abs

Push Ups
1) X40
2) X40
3) X40
Pull Ups
1) X16
2) X16
3) X16 Lunges
1) X40
2) X40
3) X40 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Stair Machine (Steps)
1) 3351 – 1h 2min 17s
Stair Machine (Steps)
1) 3351 – 1h 2min 17s
Incline Smith Machine
1) 49kg x15
2) 139kg x8 Close Grip Lat Pulldown (Cable)
1) 87kg x14
2) 131kg x8 Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 16 Single Arm Triceps Extension (Dumbbell) (Total Weight)
1) 28kg x12
2) 44kg x8 (Weight PR) Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 14 Crunch (Superset)
1) X70
2) X70
3) X70
Crunch (Superset)
1) X70
2) X70
3) X70
Incline Bench Press (Dumbbell)
1) 56kg x14
2) 88kg x10 (Volume, 1RM PR) Pull Ups (Weighted)
1) 10kg x12
2) 25kg x 8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x12 (1RM PR) Triceps Rope Pushdown
1) 35kg x16
2) 56kg x8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x14 Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Chest Fly (Machine)
1) 96kg x14
2) 158kgx 8 (Weight PR) Iso Lateral Row (Hammer Strength)
1) 170.8kg x16
2) 250.8kg x10 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10 Preacher Curl (Machine)
1) 49kg x16
2) 85g x8 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10
Chest Dip (Weighted)
1) 40kg x12
2) 50kg x12 Dumbbell Row
1) 68kg x14
2) 100kg x18 (Volume, 1RM PR) Single Leg Press (Machine)
1) 65kg x10
2) 107.5kg x8 (Weight PR) Seated Incline Curl (Dumbbell)
1) 24kg x12
2) 44kg x8 (Weight PR) Single Leg Press (Machine)
1) 65kg x10
2) 107.5kg x12 (Volume, 1RM PR)
Lateral Raise (Dumbbell)
1) 32kg x12
2) 40kg x10 Rear Delt Reverse Fly (Machine)
1) 110kg x14
2) 143kg x8 Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10 Hammer Curl (Cable)
1) 28kg x16
2) 55kg x8 (Weight PR) Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10
Upright Row (Cable)
1) 21.25kg x14
2) 62.5kg x12 (Volume, 1RM PR) Face Pull
1) 47kg x16
2) 97kg x8 Hack Squat (Machine)
1) 100kg x 12
2) 160kg x 8 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 12 Hack Squat (Machine)
1) 100kg x 12
2) 160kg x 8
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50
Straight Leg Deadlift
1) 75kg x14
2) 120kg x12 Standing Calf Raise (Machine)
1) 240kg x20
2) 282.5kg x12 Straight Leg Deadlift
1) 75kg x14
2) 120kg x12

Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50

you are doing good here. the decline crunch and straight leg deadlifts are on point. hammer curl cable is also amazing @B3rnie

ballin2504 · Dec 2, 2025

B3rnie said:
Week 9 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 4.5 litres
Steps: avg. 13k
BP: 123/69 - 132/75
HR: avg. 85bpm
BG: 4.8
BW: 90.3kg
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 3mg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

So, I've made it to the final week of this phase with my weight and body composition at a point where the coach is happy to proceed with the growth phase. Just waiting to see how high we will push the HGH but it looks like it will be a simple stack of: Sustanon 1000mg, EQ 600mg and 8-10iu HGH along with some rapid insulin when needed. Will be pushing this for 4 months minimum to get the most out of the EQ and to pack on the leanest muscle tissue that is possible. As far as I'm aware my training routine will stay the same which is fine as I enjoy it and it has definitely been working my quads that bit extra which is what I need for them to grow. You all know I'm going to take advantage of the higher doses and extra calories and make every meal, every session count. Excited to see the progress I can make with the support of a sponsor and a coach as well as everyone who contributes to the threads, chats and forums. Will put up some pics to show the end of this phase and essentially how I look leading into the next phase.

Saturday Sunday Monday Tuesday Wednesday Thursday Friday
Chest/Delts Back/Rear Delts Legs Arms/Calves Legs 2 Cardio/Abs Cardio/Abs

Push Ups
1) X40
2) X40
3) X40
Pull Ups
1) X16
2) X16
3) X16 Lunges
1) X40
2) X40
3) X40 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Stair Machine (Steps)
1) 3351 – 1h 2min 17s
Stair Machine (Steps)
1) 3351 – 1h 2min 17s
Incline Smith Machine
1) 49kg x15
2) 139kg x8 Close Grip Lat Pulldown (Cable)
1) 87kg x14
2) 131kg x8 Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 16 Single Arm Triceps Extension (Dumbbell) (Total Weight)
1) 28kg x12
2) 44kg x8 (Weight PR) Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 14 Crunch (Superset)
1) X70
2) X70
3) X70
Crunch (Superset)
1) X70
2) X70
3) X70
Incline Bench Press (Dumbbell)
1) 56kg x14
2) 88kg x10 (Volume, 1RM PR) Pull Ups (Weighted)
1) 10kg x12
2) 25kg x 8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x12 (1RM PR) Triceps Rope Pushdown
1) 35kg x16
2) 56kg x8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x14 Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Chest Fly (Machine)
1) 96kg x14
2) 158kgx 8 (Weight PR) Iso Lateral Row (Hammer Strength)
1) 170.8kg x16
2) 250.8kg x10 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10 Preacher Curl (Machine)
1) 49kg x16
2) 85g x8 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10
Chest Dip (Weighted)
1) 40kg x12
2) 50kg x12 Dumbbell Row
1) 68kg x14
2) 100kg x18 (Volume, 1RM PR) Single Leg Press (Machine)
1) 65kg x10
2) 107.5kg x8 (Weight PR) Seated Incline Curl (Dumbbell)
1) 24kg x12
2) 44kg x8 (Weight PR) Single Leg Press (Machine)
1) 65kg x10
2) 107.5kg x12 (Volume, 1RM PR)
Lateral Raise (Dumbbell)
1) 32kg x12
2) 40kg x10 Rear Delt Reverse Fly (Machine)
1) 110kg x14
2) 143kg x8 Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10 Hammer Curl (Cable)
1) 28kg x16
2) 55kg x8 (Weight PR) Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10
Upright Row (Cable)
1) 21.25kg x14
2) 62.5kg x12 (Volume, 1RM PR) Face Pull
1) 47kg x16
2) 97kg x8 Hack Squat (Machine)
1) 100kg x 12
2) 160kg x 8 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 12 Hack Squat (Machine)
1) 100kg x 12
2) 160kg x 8
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50
Straight Leg Deadlift
1) 75kg x14
2) 120kg x12 Standing Calf Raise (Machine)
1) 240kg x20
2) 282.5kg x12 Straight Leg Deadlift
1) 75kg x14
2) 120kg x12

Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50

@B3rnie big man’s back and killing it. Love the updates

RoySimpson · Dec 2, 2025

B3rnie said:
Week 9 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 4.5 litres
Steps: avg. 13k
BP: 123/69 - 132/75
HR: avg. 85bpm
BG: 4.8
BW: 90.3kg
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 3mg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

So, I've made it to the final week of this phase with my weight and body composition at a point where the coach is happy to proceed with the growth phase. Just waiting to see how high we will push the HGH but it looks like it will be a simple stack of: Sustanon 1000mg, EQ 600mg and 8-10iu HGH along with some rapid insulin when needed. Will be pushing this for 4 months minimum to get the most out of the EQ and to pack on the leanest muscle tissue that is possible. As far as I'm aware my training routine will stay the same which is fine as I enjoy it and it has definitely been working my quads that bit extra which is what I need for them to grow. You all know I'm going to take advantage of the higher doses and extra calories and make every meal, every session count. Excited to see the progress I can make with the support of a sponsor and a coach as well as everyone who contributes to the threads, chats and forums. Will put up some pics to show the end of this phase and essentially how I look leading into the next phase.

Saturday Sunday Monday Tuesday Wednesday Thursday Friday
Chest/Delts Back/Rear Delts Legs Arms/Calves Legs 2 Cardio/Abs Cardio/Abs

Push Ups
1) X40
2) X40
3) X40
Pull Ups
1) X16
2) X16
3) X16 Lunges
1) X40
2) X40
3) X40 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Stair Machine (Steps)
1) 3351 – 1h 2min 17s
Stair Machine (Steps)
1) 3351 – 1h 2min 17s
Incline Smith Machine
1) 49kg x15
2) 139kg x8 Close Grip Lat Pulldown (Cable)
1) 87kg x14
2) 131kg x8 Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 16 Single Arm Triceps Extension (Dumbbell) (Total Weight)
1) 28kg x12
2) 44kg x8 (Weight PR) Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 14 Crunch (Superset)
1) X70
2) X70
3) X70
Crunch (Superset)
1) X70
2) X70
3) X70
Incline Bench Press (Dumbbell)
1) 56kg x14
2) 88kg x10 (Volume, 1RM PR) Pull Ups (Weighted)
1) 10kg x12
2) 25kg x 8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x12 (1RM PR) Triceps Rope Pushdown
1) 35kg x16
2) 56kg x8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x14 Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Chest Fly (Machine)
1) 96kg x14
2) 158kgx 8 (Weight PR) Iso Lateral Row (Hammer Strength)
1) 170.8kg x16
2) 250.8kg x10 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10 Preacher Curl (Machine)
1) 49kg x16
2) 85g x8 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10
Chest Dip (Weighted)
1) 40kg x12
2) 50kg x12 Dumbbell Row
1) 68kg x14
2) 100kg x18 (Volume, 1RM PR) Single Leg Press (Machine)
1) 65kg x10
2) 107.5kg x8 (Weight PR) Seated Incline Curl (Dumbbell)
1) 24kg x12
2) 44kg x8 (Weight PR) Single Leg Press (Machine)
1) 65kg x10
2) 107.5kg x12 (Volume, 1RM PR)
Lateral Raise (Dumbbell)
1) 32kg x12
2) 40kg x10 Rear Delt Reverse Fly (Machine)
1) 110kg x14
2) 143kg x8 Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10 Hammer Curl (Cable)
1) 28kg x16
2) 55kg x8 (Weight PR) Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10
Upright Row (Cable)
1) 21.25kg x14
2) 62.5kg x12 (Volume, 1RM PR) Face Pull
1) 47kg x16
2) 97kg x8 Hack Squat (Machine)
1) 100kg x 12
2) 160kg x 8 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 12 Hack Squat (Machine)
1) 100kg x 12
2) 160kg x 8
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50
Straight Leg Deadlift
1) 75kg x14
2) 120kg x12 Standing Calf Raise (Machine)
1) 240kg x20
2) 282.5kg x12 Straight Leg Deadlift
1) 75kg x14
2) 120kg x12

Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50

@B3rnie awesome work on the log! Workout is solid!

Noah Wixx · Dec 3, 2025

B3rnie said:
Week 9 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 4.5 litres
Steps: avg. 13k
BP: 123/69 - 132/75
HR: avg. 85bpm
BG: 4.8
BW: 90.3kg
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 3mg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

So, I've made it to the final week of this phase with my weight and body composition at a point where the coach is happy to proceed with the growth phase. Just waiting to see how high we will push the HGH but it looks like it will be a simple stack of: Sustanon 1000mg, EQ 600mg and 8-10iu HGH along with some rapid insulin when needed. Will be pushing this for 4 months minimum to get the most out of the EQ and to pack on the leanest muscle tissue that is possible. As far as I'm aware my training routine will stay the same which is fine as I enjoy it and it has definitely been working my quads that bit extra which is what I need for them to grow. You all know I'm going to take advantage of the higher doses and extra calories and make every meal, every session count. Excited to see the progress I can make with the support of a sponsor and a coach as well as everyone who contributes to the threads, chats and forums. Will put up some pics to show the end of this phase and essentially how I look leading into the next phase.

Saturday Sunday Monday Tuesday Wednesday Thursday Friday
Chest/Delts Back/Rear Delts Legs Arms/Calves Legs 2 Cardio/Abs Cardio/Abs

Push Ups
1) X40
2) X40
3) X40
Pull Ups
1) X16
2) X16
3) X16 Lunges
1) X40
2) X40
3) X40 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Stair Machine (Steps)
1) 3351 – 1h 2min 17s
Stair Machine (Steps)
1) 3351 – 1h 2min 17s
Incline Smith Machine
1) 49kg x15
2) 139kg x8 Close Grip Lat Pulldown (Cable)
1) 87kg x14
2) 131kg x8 Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 16 Single Arm Triceps Extension (Dumbbell) (Total Weight)
1) 28kg x12
2) 44kg x8 (Weight PR) Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 14 Crunch (Superset)
1) X70
2) X70
3) X70
Crunch (Superset)
1) X70
2) X70
3) X70
Incline Bench Press (Dumbbell)
1) 56kg x14
2) 88kg x10 (Volume, 1RM PR) Pull Ups (Weighted)
1) 10kg x12
2) 25kg x 8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x12 (1RM PR) Triceps Rope Pushdown
1) 35kg x16
2) 56kg x8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x14 Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Chest Fly (Machine)
1) 96kg x14
2) 158kgx 8 (Weight PR) Iso Lateral Row (Hammer Strength)
1) 170.8kg x16
2) 250.8kg x10 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10 Preacher Curl (Machine)
1) 49kg x16
2) 85g x8 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10
Chest Dip (Weighted)
1) 40kg x12
2) 50kg x12 Dumbbell Row
1) 68kg x14
2) 100kg x18 (Volume, 1RM PR) Single Leg Press (Machine)
1) 65kg x10
2) 107.5kg x8 (Weight PR) Seated Incline Curl (Dumbbell)
1) 24kg x12
2) 44kg x8 (Weight PR) Single Leg Press (Machine)
1) 65kg x10
2) 107.5kg x12 (Volume, 1RM PR)
Lateral Raise (Dumbbell)
1) 32kg x12
2) 40kg x10 Rear Delt Reverse Fly (Machine)
1) 110kg x14
2) 143kg x8 Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10 Hammer Curl (Cable)
1) 28kg x16
2) 55kg x8 (Weight PR) Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10
Upright Row (Cable)
1) 21.25kg x14
2) 62.5kg x12 (Volume, 1RM PR) Face Pull
1) 47kg x16
2) 97kg x8 Hack Squat (Machine)
1) 100kg x 12
2) 160kg x 8 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 12 Hack Squat (Machine)
1) 100kg x 12
2) 160kg x 8
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50
Straight Leg Deadlift
1) 75kg x14
2) 120kg x12 Standing Calf Raise (Machine)
1) 240kg x20
2) 282.5kg x12 Straight Leg Deadlift
1) 75kg x14
2) 120kg x12

Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50

Thats going to be a prime growth stack

Tiger Salman Khan · Dec 3, 2025

B3rnie said:
Week 9 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 4.5 litres
Steps: avg. 13k
BP: 123/69 - 132/75
HR: avg. 85bpm
BG: 4.8
BW: 90.3kg
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 3mg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

So, I've made it to the final week of this phase with my weight and body composition at a point where the coach is happy to proceed with the growth phase. Just waiting to see how high we will push the HGH but it looks like it will be a simple stack of: Sustanon 1000mg, EQ 600mg and 8-10iu HGH along with some rapid insulin when needed. Will be pushing this for 4 months minimum to get the most out of the EQ and to pack on the leanest muscle tissue that is possible. As far as I'm aware my training routine will stay the same which is fine as I enjoy it and it has definitely been working my quads that bit extra which is what I need for them to grow. You all know I'm going to take advantage of the higher doses and extra calories and make every meal, every session count. Excited to see the progress I can make with the support of a sponsor and a coach as well as everyone who contributes to the threads, chats and forums. Will put up some pics to show the end of this phase and essentially how I look leading into the next phase.

Saturday Sunday Monday Tuesday Wednesday Thursday Friday
Chest/Delts Back/Rear Delts Legs Arms/Calves Legs 2 Cardio/Abs Cardio/Abs

Push Ups
1) X40
2) X40
3) X40
Pull Ups
1) X16
2) X16
3) X16 Lunges
1) X40
2) X40
3) X40 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Stair Machine (Steps)
1) 3351 – 1h 2min 17s
Stair Machine (Steps)
1) 3351 – 1h 2min 17s
Incline Smith Machine
1) 49kg x15
2) 139kg x8 Close Grip Lat Pulldown (Cable)
1) 87kg x14
2) 131kg x8 Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 16 Single Arm Triceps Extension (Dumbbell) (Total Weight)
1) 28kg x12
2) 44kg x8 (Weight PR) Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 14 Crunch (Superset)
1) X70
2) X70
3) X70
Crunch (Superset)
1) X70
2) X70
3) X70
Incline Bench Press (Dumbbell)
1) 56kg x14
2) 88kg x10 (Volume, 1RM PR) Pull Ups (Weighted)
1) 10kg x12
2) 25kg x 8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x12 (1RM PR) Triceps Rope Pushdown
1) 35kg x16
2) 56kg x8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x14 Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Chest Fly (Machine)
1) 96kg x14
2) 158kgx 8 (Weight PR) Iso Lateral Row (Hammer Strength)
1) 170.8kg x16
2) 250.8kg x10 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10 Preacher Curl (Machine)
1) 49kg x16
2) 85g x8 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10
Chest Dip (Weighted)
1) 40kg x12
2) 50kg x12 Dumbbell Row
1) 68kg x14
2) 100kg x18 (Volume, 1RM PR) Single Leg Press (Machine)
1) 65kg x10
2) 107.5kg x8 (Weight PR) Seated Incline Curl (Dumbbell)
1) 24kg x12
2) 44kg x8 (Weight PR) Single Leg Press (Machine)
1) 65kg x10
2) 107.5kg x12 (Volume, 1RM PR)
Lateral Raise (Dumbbell)
1) 32kg x12
2) 40kg x10 Rear Delt Reverse Fly (Machine)
1) 110kg x14
2) 143kg x8 Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10 Hammer Curl (Cable)
1) 28kg x16
2) 55kg x8 (Weight PR) Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10
Upright Row (Cable)
1) 21.25kg x14
2) 62.5kg x12 (Volume, 1RM PR) Face Pull
1) 47kg x16
2) 97kg x8 Hack Squat (Machine)
1) 100kg x 12
2) 160kg x 8 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 12 Hack Squat (Machine)
1) 100kg x 12
2) 160kg x 8
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50
Straight Leg Deadlift
1) 75kg x14
2) 120kg x12 Standing Calf Raise (Machine)
1) 240kg x20
2) 282.5kg x12 Straight Leg Deadlift
1) 75kg x14
2) 120kg x12

Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50

@B3rnie updates look good......

B3rnie · Dec 7, 2025

Been flat out with life lately but still training like a Spartan. Will update my log properly tomorrow with updates of the week gone by.
Lighting was on point at the gym I visisted on the weekend so took advantage and grabbed some pics.

LevButlerov · Dec 7, 2025

B3rnie said:
Been flat out with life lately but still training like a Spartan. Will update my log properly tomorrow with updates of the week gone by.
Lighting was on point at the gym I visisted on the weekend so took advantage and grabbed some pics.
View attachment 151811

Looking ripped and big like a true spartan

@B3rnie

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

Yuri · Dec 7, 2025

LevButlerov said:
Looking ripped and big like a true spartan @B3rnie

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

Absolutely, legs are looking killer!

HarleyGuy · Dec 7, 2025

B3rnie said:
View attachment 128720 View attachment 128719
View attachment 128721
View attachment 128722

Amazing physique brother can tell you left nothing in the gym in these pics!

HarleyGuy · Dec 7, 2025

B3rnie said:
Week 3 Cruise Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 4.5 litres
Steps: avg. 12k
BP: 114/69 - 124/72
HR: avg. 73 bpm
BG: 4.4
BW: 87.2kg
Sparta Test-E 250mg, 100mg Primo-E split over M/W/F, 4iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 2.5mg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x1 daily, Methylene Blue 10mg Monday to Friday supplied by @Driven-Nutrition

Another week has passed and luckily enough I haven't blown out and gotten fat post comp. There definitely has been struggles which is why the Reta was increased as there have been a few times when I've gone off track and basically had to carb cycle to maintain my weekly calorie intake, but it has settled now so onwards, I must go. I've ended up swapping the Belt Squat exercises out and replaced them with the Hack Squat as the belt digs into your legs too much especially under a heavier weight and just feels uncomfortable. This would eventually prevent me from pushing more weight. I also swapped out the Elliptical Trainer for the Stair Master for Cardio to really hammer the quads. Which it certainly did as this was the first time ever using this machine and the DOMS were crazy but, in the end, it will be worth the pain. Coach is happy with my physique after the weekends check in so we will continue this routine and meals etc. Then fingers crossed in a month or so will get bloods then the growth phase will begin, which of course I'm excited for as the way this stage is going, I should make significant changes to my physique. Also, there is some PR's this week which will seem a lot higher than the previous numbers, but I've only just learnt that i was recording dumbbell exercises incorrectly within the Hevy app. You're meant to record the total weight of both dumbbells used or with Hammer Strength the total number of plates left and right side. But I have managed to progress with weight or rep increases especially on the new exercises which is a plus.

Saturday Sunday Monday Tuesday Wednesday Thursday Friday
Chest/Delts Back/Rear Delts Legs Arms/Calves Legs 2 Cardio/Abs Cardio/Abs

Push Ups
1) X40
2) X40
3) X40
Pull Ups
1) X16
2) X16
3) X16 Lunges
1) X40
2) X40
3) X40 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Stair Machine (Steps)
1) 3094 – 1h 0min 18s Stair Machine (Steps)
1) 3021 – 1h 2min 8s (Duration PR)
Incline Smith Machine
1) 49kg x15
2) 139kg x8 Close Grip Lat Pulldown (Cable)
1) 87kg x14
2) 127kg x 12 (Volume, 1RM PR) Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 12 Single Arm Triceps Extension (Dumbbell) (Total Weight)
1) 28kg x12
2) 40kg x8 (Weight PR) Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 14 Crunch (Superset)
1) X70
2) X70
3) X70 Crunch (Superset)
1) X70
2) X70
3) X70
Incline Bench Press (Dumbbell)
1) 28kg x14
2) 42kg x12 Pull Ups (Weighted)
1) 10kg x12
2) 20kg x12 (Volume PR) Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x12 Triceps Rope Pushdown
1) 35kg x16
2) 56kg x8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x12 Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Chest Fly (Machine)
1) 96kg x14
2) 143kg x12 (Volume, 1RM PR) Iso Lateral Row (Hammer Strength)
1) 170.8kg x16 (Volume PR)
2) 250.8kg x10 (Weight, 1RM PR) Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10 Preacher Curl (Machine)
1) 49kg x16
2) 85g x8 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10
Chest Dip (Weighted)
1) 40kg x12
2) 50kg x12 Dumbbell Row
1) 34kg x14
2) 46kg x12 (Weight, Volume, 1RM PR) Single Leg Press (Machine)
1) 65kg x10
2) 95kg x10 (Weight, Volume, 1RM PR) Seated Incline Curl (Dumbbell)
1) 24kg x12
2) 36kg x8 (Weight PR) Single Leg Press (Machine)
1) 65kg x10
2) 97.5kg x10 (Weight, Volume, 1RM PR)
Lateral Raise (Dumbbell)
1) 16kg x16
2) 18kg x12 Rear Delt Reverse Fly (Machine)
1) 110kg x14
2) 143kg x8 Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10 Hammer Curl (Cable)
1) 28kg x16
2) 45.5kg x12 (Weight, Volume, 1RM PR) Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10
Upright Row (Cable)
1) 21.25kg x14
2) 47.5kg x10 (Weight, Volume, 1RM PR) Face Pull
1) 47kg x16
2) 89.5kg x12 (Volume, 1RM PR) Hack Squat (Machine)
1) 100kg x 12
2) 130kg x 12 (Volume PR) Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 12 Hack Squat (Machine)
1) 100kg x 12
2) 130kg x 12
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50
Straight Leg Deadlift
1) 75kg x14
2) 120kg x12 Standing Calf Raise (Machine)
1) 240kg x20
2) 277.5kg x18 Straight Leg Deadlift
1) 75kg x14
2) 120kg x12

Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50

Here is a couple pics of me from the week gone by.
View attachment 131695
View attachment 131697

Amazing log and super detailed. I love the post comp off season look even more than the on stage look, but that's always been just me. Looking full bro and still vascular!

B3rnie · Dec 7, 2025

HarleyGuy said:
Amazing log and super detailed. I love the post comp off season look even more than the on stage look, but that's always been just me. Looking full bro and still vascular!

Yeah this has been my first comp and having a coach to make sure I took advantage of the rebound post comp has made for a physique which I'm still surprised to have achieved. Stage look is nice with all the details in the muscles etc but as you said post comp is just that bit better coz you have crazy vascularity with the muscle fullness still.

HarleyGuy · Dec 7, 2025

B3rnie said:
Yeah this has been my first comp and having a coach to make sure I took advantage of the rebound post comp has made for a physique which I'm still surprised to have achieved. Stage look is nice with all the details in the muscles etc but as you said post comp is just that bit better coz you have crazy vascularity with the muscle fullness still.

I couldn't agree more... I wish they had a 'post-comp' competition. I would never wanna walk around looking like contest prep even if I could snap my fingers and just always look like that. I like the full look way better.

Dreamer · Dec 7, 2025

B3rnie said:
Been flat out with life lately but still training like a Spartan. Will update my log properly tomorrow with updates of the week gone by.
Lighting was on point at the gym I visisted on the weekend so took advantage and grabbed some pics.
View attachment 151811

Insane vascularity, legs look sick

Pigsy · Dec 7, 2025

B3rnie said:
Been flat out with life lately but still training like a Spartan. Will update my log properly tomorrow with updates of the week gone by.
Lighting was on point at the gym I visisted on the weekend so took advantage and grabbed some pics.
View attachment 151811

Growing and keeping lean, doing it the right way @B3rnie

BeMe · Dec 7, 2025

B3rnie said:
Been flat out with life lately but still training like a Spartan. Will update my log properly tomorrow with updates of the week gone by.
Lighting was on point at the gym I visisted on the weekend so took advantage and grabbed some pics.
View attachment 151811

Wow that's an incredible look. It's like your skin is paper thin. Not a lot of guys can achieve this level of grainy detail. Really really impressive

B3rnie · Dec 8, 2025

Week 1 Growth Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 5 litres
Steps: avg. 13k
BP: 120/67 - 132/72
HR: avg. 83bpm
BG: 4.8
BW: 90.5kg
Sparta Sustanaon 1000mg, Sparta Boldenone Undecylenate 500mg (Divided into daily injections), 5iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 0.5mg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x2 daily, Methylene Blue 10mg Monday to Friday by @Driven-Nutrition

So, first week of my growth phase has been good but I honestly didn't expect anything less. So, the stack is simple but should be effective with a gram of test and half a gram of EQ. This has been the biggest change since last week as well as the HGH moving up to 5iu then as I post this, I will be on 6iu. Where I will sit for a couple of weeks so to not have too much fluid retention from the growth due to big jumps in dosing. I definitely feel my quads are growing to some degree and already feel like it will take alot more work to get my back to grow in width compared to any other body part of mine. Food has stayed the same with the calorie intake due to weight being gained simply through the increase in anabolics. We are wanting to grow but not at the cost of water weight and increased blood pressure. Definitely feeling the pumps in the gym lately especially on Arms/Calves Day. By the time I leave the Preacher Curl Machine and start doing incline bench dumbbell curls my skin feels like it will split. I'm grateful for all the support I get from my sponsors, my coach as well as those that contribute to the forums and chats. With all the knowledge I've gathered as well as having a coach and quality products my body has never been in such great health and obviously appearance too. 2026 will be my year to prove I'm not a one trick pony that has done a weight loss transformation and jumped on stage within 2 years of starting this fitness journey. I've shown what I can do in the previous 2 years, so all I can say is watch what I do in the next 2 years to come because I guarantee I'm going to push my body to the edge and show everyone that I'm a force to be reckoned with and won't walk away till I've made a name for myself.

Saturday	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday
Chest/Delts	Back/Rear Delts	Legs	Arms/Calves	Legs 2	Cardio/Abs
Push Ups 1) X40 2) X40 3) X40	Pull Ups 1) X16 2) X16 3) X16	Lunges 1) X40 2) X40 3) X40	Push Ups 1) X40 2) X40 3) X40	Lunges 1) X40 2) X40 3) X40	Stair Machine (Steps) 1) 3307 – 1h 1min 57s
Incline Smith Machine 1) 49kg x15 2) 139kg x8	Close Grip Lat Pulldown (Cable) 1) 87kg x14 2) 131kg x8	Hip Adduction (Machine) 1) 193kg x 20 2) 225.5kg x18 (Volume, 1RM PR)	Single Arm Triceps Extension (Dumbbell) (Total Weight) 1) 28kg x12 2) 44kg x10 (1RM PR)	Hip Adduction (Machine) 1) 193kg x 20 2) 225.5kg x 18	Crunch (Superset) 1) X70 2) X70 3) X70
Incline Bench Press (Dumbbell) 1) 56kg x14 2) 88kg x10	Pull Ups (Weighted) 1) 10kg x12 2) 25kg x 8	Hip Abduction (Machine) 1) 193kg x 16 2) 225.5kg x14	Triceps Rope Pushdown 1) 35kg x16 2) 56kg x8	Hip Abduction (Machine) 1) 193kg x 16 2) 225.5kg x14	Laying Leg Raise (Superset) 1) X70 2) X70 3) X70
Chest Fly (Machine) 1) 96kg x14 2) 158kgx 8	Iso Lateral Row (Hammer Strength) 1) 170.8kg x16 2) 250.8kg x10	Leg Extension (Machine) 1) 117kg x14 2) 170.5kg x10	Preacher Curl (Machine) 1) 49kg x16 2) 85g x8	Leg Extension (Machine) 1) 117kg x14 2) 170.5kg x10
Chest Dip (Weighted) 1) 40kg x12 2) 50kg x12	Dumbbell Row 1) 68kg x14 2) 100kg x20 (Volume, 1RM PR)	Single Leg Press (Machine) 1) 65kg x10 2) 110kg x10 (Weight PR)	Seated Incline Curl (Dumbbell) 1) 24kg x12 2) 44kg x8 (Weight PR)	Single Leg Press (Machine) 1) 65kg x10 2) 110kg x10
Lateral Raise (Dumbbell) 1) 32kg x12 2) 40kg x10	Rear Delt Reverse Fly (Machine) 1) 110kg x14 2) 143kg x8	Lying Leg Curl (Machine) 1) 60kg x12 2) 81kg x10	Hammer Curl (Cable) 1) 28kg x16 2) 55kg x8 (Weight PR)	Lying Leg Curl (Machine) 1) 60kg x12 2) 81kg x10
Upright Row (Cable) 1) 21.25kg x14 2) 62.5kg x12	Face Pull 1) 47kg x16 2) 97kg x8	Hack Squat (Machine) 1) 100kg x 12 2) 160kg x 8	Seated Calf Raise 1) 107.5kg x 20 2) 177.2kg x 12	Hack Squat (Machine) 1) 100kg x 12 2) 160kg x 8
Decline Crunch 1) X50 2) X50 3) X50	Decline Crunch 1) X50 2) X50 3) X50	Straight Leg Deadlift 1) 75kg x14 2) 120kg x12	Standing Calf Raise (Machine) 1) 240kg x20 2) 282.5kg x12	Straight Leg Deadlift 1) 75kg x14 2) 120kg x12
		Decline Crunch 1) X50 2) X50 3) X50	Decline Crunch 1) X50 2) X50 3) X50	Decline Crunch 1) X50 2) X50 3) X50

LevButlerov · Dec 8, 2025

B3rnie said:
Week 1 Growth Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 5 litres
Steps: avg. 13k
BP: 120/67 - 132/72
HR: avg. 83bpm
BG: 4.8
BW: 90.5kg
Sparta Sustanaon 1000mg, Sparta Boldenone Undecylenate 500mg (Divided into daily injections), 5iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 0.5mg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x2 daily, Methylene Blue 10mg Monday to Friday by @Driven-Nutrition

So, first week of my growth phase has been good but I honestly didn't expect anything less. So, the stack is simple but should be effective with a gram of test and half a gram of EQ. This has been the biggest change since last week as well as the HGH moving up to 5iu then as I post this, I will be on 6iu. Where I will sit for a couple of weeks so to not have too much fluid retention from the growth due to big jumps in dosing. I definitely feel my quads are growing to some degree and already feel like it will take alot more work to get my back to grow in width compared to any other body part of mine. Food has stayed the same with the calorie intake due to weight being gained simply through the increase in anabolics. We are wanting to grow but not at the cost of water weight and increased blood pressure. Definitely feeling the pumps in the gym lately especially on Arms/Calves Day. By the time I leave the Preacher Curl Machine and start doing incline bench dumbbell curls my skin feels like it will split. I'm grateful for all the support I get from my sponsors, my coach as well as those that contribute to the forums and chats. With all the knowledge I've gathered as well as having a coach and quality products my body has never been in such great health and obviously appearance too. 2026 will be my year to prove I'm not a one trick pony that has done a weight loss transformation and jumped on stage within 2 years of starting this fitness journey. I've shown what I can do in the previous 2 years, so all I can say is watch what I do in the next 2 years to come because I guarantee I'm going to push my body to the edge and show everyone that I'm a force to be reckoned with and won't walk away till I've made a name for myself.

Saturday Sunday Monday Tuesday Wednesday Thursday Friday
Chest/Delts Back/Rear Delts Legs Arms/Calves Legs 2 Cardio/Abs

Push Ups
1) X40
2) X40
3) X40
Pull Ups
1) X16
2) X16
3) X16 Lunges
1) X40
2) X40
3) X40 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Stair Machine (Steps)
1) 3307 – 1h 1min 57s
Incline Smith Machine
1) 49kg x15
2) 139kg x8 Close Grip Lat Pulldown (Cable)
1) 87kg x14
2) 131kg x8 Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x18 (Volume, 1RM PR) Single Arm Triceps Extension (Dumbbell) (Total Weight)
1) 28kg x12
2) 44kg x10 (1RM PR) Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 18 Crunch (Superset)
1) X70
2) X70
3) X70
Incline Bench Press (Dumbbell)
1) 56kg x14
2) 88kg x10 Pull Ups (Weighted)
1) 10kg x12
2) 25kg x 8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x14 Triceps Rope Pushdown
1) 35kg x16
2) 56kg x8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x14 Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Chest Fly (Machine)
1) 96kg x14
2) 158kgx 8 Iso Lateral Row (Hammer Strength)
1) 170.8kg x16
2) 250.8kg x10 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10 Preacher Curl (Machine)
1) 49kg x16
2) 85g x8 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10
Chest Dip (Weighted)
1) 40kg x12
2) 50kg x12 Dumbbell Row
1) 68kg x14
2) 100kg x20 (Volume, 1RM PR) Single Leg Press (Machine)
1) 65kg x10
2) 110kg x10 (Weight PR) Seated Incline Curl (Dumbbell)
1) 24kg x12
2) 44kg x8 (Weight PR) Single Leg Press (Machine)
1) 65kg x10
2) 110kg x10
Lateral Raise (Dumbbell)
1) 32kg x12
2) 40kg x10 Rear Delt Reverse Fly (Machine)
1) 110kg x14
2) 143kg x8 Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10 Hammer Curl (Cable)
1) 28kg x16
2) 55kg x8 (Weight PR) Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10
Upright Row (Cable)
1) 21.25kg x14
2) 62.5kg x12 Face Pull
1) 47kg x16
2) 97kg x8 Hack Squat (Machine)
1) 100kg x 12
2) 160kg x 8 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 12 Hack Squat (Machine)
1) 100kg x 12
2) 160kg x 8
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50
Straight Leg Deadlift
1) 75kg x14
2) 120kg x12 Standing Calf Raise (Machine)
1) 240kg x20
2) 282.5kg x12 Straight Leg Deadlift
1) 75kg x14
2) 120kg x12

Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50

Good training

@B3rnie 56kg incline and 88kg press look good for week 1!

waggat · Dec 8, 2025

B3rnie said:
Been flat out with life lately but still training like a Spartan. Will update my log properly tomorrow with updates of the week gone by.
Lighting was on point at the gym I visisted on the weekend so took advantage and grabbed some pics.
View attachment 151811

Looking insane mate ... Legs in particular!

waggat · Dec 8, 2025

B3rnie said:
Week 1 Growth Phase
Calories: 2080kcal - Protein 260g, Carbs - 170g, Fats - 40g
Water: 5 litres
Steps: avg. 13k
BP: 120/67 - 132/72
HR: avg. 83bpm
BG: 4.8
BW: 90.5kg
Sparta Sustanaon 1000mg, Sparta Boldenone Undecylenate 500mg (Divided into daily injections), 5iu HGH before bed, Shogun Cialis 10mg EOD, Shogun Retratrutide 0.5mg split over M/W/F supplied by @UGL OZ @UGL OZ Support Rep
Axis health support capsules 2x2 daily, Methylene Blue 10mg Monday to Friday by @Driven-Nutrition

So, first week of my growth phase has been good but I honestly didn't expect anything less. So, the stack is simple but should be effective with a gram of test and half a gram of EQ. This has been the biggest change since last week as well as the HGH moving up to 5iu then as I post this, I will be on 6iu. Where I will sit for a couple of weeks so to not have too much fluid retention from the growth due to big jumps in dosing. I definitely feel my quads are growing to some degree and already feel like it will take alot more work to get my back to grow in width compared to any other body part of mine. Food has stayed the same with the calorie intake due to weight being gained simply through the increase in anabolics. We are wanting to grow but not at the cost of water weight and increased blood pressure. Definitely feeling the pumps in the gym lately especially on Arms/Calves Day. By the time I leave the Preacher Curl Machine and start doing incline bench dumbbell curls my skin feels like it will split. I'm grateful for all the support I get from my sponsors, my coach as well as those that contribute to the forums and chats. With all the knowledge I've gathered as well as having a coach and quality products my body has never been in such great health and obviously appearance too. 2026 will be my year to prove I'm not a one trick pony that has done a weight loss transformation and jumped on stage within 2 years of starting this fitness journey. I've shown what I can do in the previous 2 years, so all I can say is watch what I do in the next 2 years to come because I guarantee I'm going to push my body to the edge and show everyone that I'm a force to be reckoned with and won't walk away till I've made a name for myself.

Saturday Sunday Monday Tuesday Wednesday Thursday Friday
Chest/Delts Back/Rear Delts Legs Arms/Calves Legs 2 Cardio/Abs

Push Ups
1) X40
2) X40
3) X40
Pull Ups
1) X16
2) X16
3) X16 Lunges
1) X40
2) X40
3) X40 Push Ups
1) X40
2) X40
3) X40 Lunges
1) X40
2) X40
3) X40 Stair Machine (Steps)
1) 3307 – 1h 1min 57s
Incline Smith Machine
1) 49kg x15
2) 139kg x8 Close Grip Lat Pulldown (Cable)
1) 87kg x14
2) 131kg x8 Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x18 (Volume, 1RM PR) Single Arm Triceps Extension (Dumbbell) (Total Weight)
1) 28kg x12
2) 44kg x10 (1RM PR) Hip Adduction (Machine)
1) 193kg x 20
2) 225.5kg x 18 Crunch (Superset)
1) X70
2) X70
3) X70
Incline Bench Press (Dumbbell)
1) 56kg x14
2) 88kg x10 Pull Ups (Weighted)
1) 10kg x12
2) 25kg x 8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x14 Triceps Rope Pushdown
1) 35kg x16
2) 56kg x8 Hip Abduction (Machine)
1) 193kg x 16
2) 225.5kg x14 Laying Leg Raise (Superset)
1) X70
2) X70
3) X70
Chest Fly (Machine)
1) 96kg x14
2) 158kgx 8 Iso Lateral Row (Hammer Strength)
1) 170.8kg x16
2) 250.8kg x10 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10 Preacher Curl (Machine)
1) 49kg x16
2) 85g x8 Leg Extension (Machine)
1) 117kg x14
2) 170.5kg x10
Chest Dip (Weighted)
1) 40kg x12
2) 50kg x12 Dumbbell Row
1) 68kg x14
2) 100kg x20 (Volume, 1RM PR) Single Leg Press (Machine)
1) 65kg x10
2) 110kg x10 (Weight PR) Seated Incline Curl (Dumbbell)
1) 24kg x12
2) 44kg x8 (Weight PR) Single Leg Press (Machine)
1) 65kg x10
2) 110kg x10
Lateral Raise (Dumbbell)
1) 32kg x12
2) 40kg x10 Rear Delt Reverse Fly (Machine)
1) 110kg x14
2) 143kg x8 Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10 Hammer Curl (Cable)
1) 28kg x16
2) 55kg x8 (Weight PR) Lying Leg Curl (Machine)
1) 60kg x12
2) 81kg x10
Upright Row (Cable)
1) 21.25kg x14
2) 62.5kg x12 Face Pull
1) 47kg x16
2) 97kg x8 Hack Squat (Machine)
1) 100kg x 12
2) 160kg x 8 Seated Calf Raise
1) 107.5kg x 20
2) 177.2kg x 12 Hack Squat (Machine)
1) 100kg x 12
2) 160kg x 8
Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50
Straight Leg Deadlift
1) 75kg x14
2) 120kg x12 Standing Calf Raise (Machine)
1) 240kg x20
2) 282.5kg x12 Straight Leg Deadlift
1) 75kg x14
2) 120kg x12

Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50 Decline Crunch
1) X50
2) X50
3) X50

Nice looking workout plan.

How do you go hitting legs again two days later?

Farmer bob · Dec 8, 2025

B3rnie said:
Been flat out with life lately but still training like a Spartan. Will update my log properly tomorrow with updates of the week gone by.
Lighting was on point at the gym I visisted on the weekend so took advantage and grabbed some pics.
View attachment 151811

Looking great mate, the stage photos are amazing.

B3rnie · Dec 8, 2025

waggat said:
Nice looking workout plan.

How do you go hitting legs again two days later?

They're ok, some soreness but it helps warm them back up and get the blood flowing again. Then my cardio on the stair climber adds to this further again, and if I have the time and energy on Friday (rest day) I do cardio/abs again to loosen them up.
As shit as it seems and as hard as it looks, this is what is needed to be done. My legs lack quad sweep so coach has my hammering them as much as possible.

B3rnie · Dec 8, 2025

Farmer bob said:
Looking great mate, the stage photos are amazing.

Thanks heaps bro

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