Approved Log First Recomposition Cycle Log

[Doctakay]

G'day Evo Family, I've been encouraged to start a log by @LevButlerov and @fatboy999 after posting some progress on a @Raptor Labs and @Wolfenstein appreciation review. I'm very green with this kind of thing and a total hack to be fair.

Some stats.

45yo.
6'2"
88kg
Maybe about 15% body fat?
Tracking about 3000-3600cals daily. Sometimes up to 4000cals.

I seem to be floating around 88-90kg this past month now. But the definition is getting better.

Time poor as I live rural and work. On a very limited budget because I'm a bit silly with money but have responsibilities outside of myself too.
Travel and work make a long day and the fatigue from long commute to work or the gym takes its toll.
Monday and Thursday mornings 45min workouts before work at 5am.
Fridays are free to do a couple hours most weeks so usually after a good sleep.

Goals are to lean bulk to 90-92kg with that Baki the Grappler type look. I want to stay a muscular and maintainable lean aesthetic physique.

Currently using

@Raptor Labs
TestE 500mg Sunday
(Recently up from 375)
EQ 300 @ 600mg Sunday
NPP 25mg eod/e3days
Inj Superdrol 5-10mg PWO
(depends how I feel on the day)

@Wolfenstein (Austrix Lab)
1mg Reta Sundays for maintenance
(Cut using Raps tirz)
500mcg BPC157 nightly
4iu GH nightly
(was running Raps redtops until I ran out)

Premium Supps
Warrior PWO
Inj L Carnitine 900-1200mg PWO
Creatine HCL 3gm daily AM/PM

Diet consists mostly of bananas, banana bread, sour dough, salted natural butter, coconut oil, cottage cheese, eggs, goats cheese, yakult, greek yoghurt, blueberries, bone broth, chicken breast, brocolli, steamed white rice, turkey breast and basa fillets. Pretty much entirely from Aldi. Every few weeks I'll cook up lamb or grass fed beef liver. I do eat alot of rice lately.

I only have a fridge, microwave, a toaster and a single plate induction cooktop.

Daily Supps are Nutralife Liver support, digestive enzymes, debloat detox, Tudca is ebay sourced.

Once or twice weekly Supps are Alpha lipoic acid, berberine, L-Tyrosine, Acetyl L Carnitine, P5P, Methylene blue, 50kiu VitD3, K2, 5HTP, Zinc citrate50, baby asprin, VitC, Ivermectin, Cialis, Citrulline.

Protein powder is True Protein WPI90 which I use in my greek yoghurt and bone broth or random cottage cheese cooking.

I also dose bone broth with an extra 30gm of Collagen protein peptides if thats gunna be the meal for the night.

I often get lazy and have protein recovery shakes and bars post workout or throughout the day if I'm trying to get extra calories in. (I know, not great)
The Superdrol fueled workouts can be taxing on a Friday and I'll feel shakey like low blood sugar so i'll eat banana bread or a musashi wafer intra workout and feel miles better.

Recently started using Liquid I.V. electrolytes (2 sachets max a day) intra workout and during the workday
(Bro its fuggen hot in the workshop these days) I try to get 3-4 litres of water in over the workday and an extra 1-2 over night.

Workouts are a little bit random on the workdays because its packed and we only have 30-45mins to swing some tin.

But I try to do a full body workout, high resistance incumbent bike for 50cal warmup, 20ish pushups warmup, pullups with L sit warmup. horizontal push, leg press, leg curl, horizonal pull, shrugs, kettlebell curls, carry or barbell curls, roman chair for abs, or situps.

On a friday i can spend 2 hours taking adequate rests and focusing on 6 or so compound movements and a bunch of isolated movements after or in between After abs I can also get a decent kettlebell swing, carry, squat, curl and press set in too as the finisher for the day.

I havent done straight bench (can hit two plates for 2-3reps) or deadlift in sometime as I'm risk aversive at my age and its hard to get a spot on the pad at my gym alot of the time. I experience a bit of shoulder discomfort and I'm nursing a bicep tendon injury in my left arm which is hampering progress and makes for noticeable imbalance in appearance as a result.
I've never barbell squatted but I'd love to start getting some experience in that and hack squats.

That's what I have for the intro, thanks for reading this far. Happy to add more and excited to get more refined with it all and train, eat and track, with more accuracy intention and purpose now.

Todays Pics. Woke up hungry feeling a bit "fluffy" if that makes sense? Coulda been last nights NPP?
88.7kg, 9k steps, 3900cals, 4+ltrs water.

Any input is greatly appreciated

-K.

 

[fatboy999]

G'day Evo Family, I've been encouraged to start a log by @LevButlerov and @fatboy999 after posting some progress on a @Raptor Labs and @Wolfenstein appreciation review. I'm very green with this kind of thing and a total hack to be fair.

Some stats.

45yo.
6'2"
88kg
Maybe about 15% body fat?
Tracking about 3000-3600cals daily. Sometimes up to 4000cals.

I seem to be floating around 88-90kg this past month now. But the definition is getting better.

Time poor as I live rural and work. On a very limited budget because I'm a bit silly with money but have responsibilities outside of myself too.
Travel and work make a long day and the fatigue from long commute to work or the gym takes its toll.
Monday and Thursday mornings 45min workouts before work at 5am.
Fridays are free to do a couple hours most weeks so usually after a good sleep.

Goals are to lean bulk to 90-92kg with that Baki the Grappler type look. I want to stay a muscular and maintainable lean aesthetic physique.

Currently using

@Raptor Labs
TestE 500mg Sunday
(Recently up from 375)
EQ 300 @ 600mg Sunday
NPP 25mg eod/e3days
Inj Superdrol 5-10mg PWO
(depends how I feel on the day)

@Wolfenstein (Austrix Lab)
1mg Reta Sundays for maintenance
(Cut using Raps tirz)
500mcg BPC157 nightly
4iu GH nightly
(was running Raps redtops until I ran out)

Premium Supps
Warrior PWO
Inj L Carnitine 900-1200mg PWO
Creatine HCL 3gm daily AM/PM

Diet consists mostly of bananas, banana bread, sour dough, salted natural butter, coconut oil, cottage cheese, eggs, goats cheese, yakult, greek yoghurt, blueberries, bone broth, chicken breast, brocolli, steamed white rice, turkey breast and basa fillets. Pretty much entirely from Aldi. Every few weeks I'll cook up lamb or grass fed beef liver. I do eat alot of rice lately.

I only have a fridge, microwave, a toaster and a single plate induction cooktop.

Daily Supps are Nutralife Liver support, digestive enzymes, debloat detox, Tudca is ebay sourced.

Once or twice weekly Supps are Alpha lipoic acid, berberine, L-Tyrosine, Acetyl L Carnitine, P5P, Methylene blue, 50kiu VitD3, K2, 5HTP, Zinc citrate50, baby asprin, VitC, Ivermectin, Cialis, Citrulline.

Protein powder is True Protein WPI90 which I use in my greek yoghurt and bone broth or random cottage cheese cooking.

I also dose bone broth with an extra 30gm of Collagen protein peptides if thats gunna be the meal for the night.

I often get lazy and have protein recovery shakes and bars post workout or throughout the day if I'm trying to get extra calories in. (I know, not great)
The Superdrol fueled workouts can be taxing on a Friday and I'll feel shakey like low blood sugar so i'll eat banana bread or a musashi wafer intra workout and feel miles better.

Recently started using Liquid I.V. electrolytes (2 sachets max a day) intra workout and during the workday
(Bro its fuggen hot in the workshop these days) I try to get 3-4 litres of water in over the workday and an extra 1-2 over night.

Workouts are a little bit random on the workdays because its packed and we only have 30-45mins to swing some tin.

But I try to do a full body workout, high resistance incumbent bike for 50cal warmup, 20ish pushups warmup, pullups with L sit warmup. horizontal push, leg press, leg curl, horizonal pull, shrugs, kettlebell curls, carry or barbell curls, roman chair for abs, or situps.

On a friday i can spend 2 hours taking adequate rests and focusing on 6 or so compound movements and a bunch of isolated movements after or in between After abs I can also get a decent kettlebell swing, carry, squat, curl and press set in too as the finisher for the day.

I havent done straight bench (can hit two plates for 2-3reps) or deadlift in sometime as I'm risk aversive at my age and its hard to get a spot on the pad at my gym alot of the time. I experience a bit of shoulder discomfort and I'm nursing a bicep tendon injury in my left arm which is hampering progress and makes for noticeable imbalance in appearance as a result.
I've never barbell squatted but I'd love to start getting some experience in that and hack squats.

That's what I have for the intro, thanks for reading this far. Happy to add more and excited to get more refined with it all and train, eat and track, with more accuracy intention and purpose now.

Todays Pics. Woke up hungry feeling a bit "fluffy" if that makes sense? Coulda been last nights NPP?
88.7kg, 9k steps, 3900cals, 4+ltrs water.

Any input is greatly appreciated

-K.

you're definitely leaner than 15%! goodjob and nice log! will be following

 

[Dreamer]

Killer base man, your gonna grow really well.
You have a well put together stack and log.

Would love to see some more structured training and some cardio for heart health, but solid start - I will be following

 

[Doctakay]

@fatboy999 Thank You Brother
I'll do my best, appreciate the support

 

[Doctakay]

Killer base man, your gonna grow really well.
You have a well put together stack and log.

Would love to see some more structured training and some cardio for heart health, but solid start - I will be following

ThankYou @Dreamer, I'll be doing my best to get more details and more structured.

Fridays are my best days so tomorrow should be a much better post.

 

[LevButlerov]

G'day Evo Family, I've been encouraged to start a log by @LevButlerov and @fatboy999 after posting some progress on a @Raptor Labs and @Wolfenstein appreciation review. I'm very green with this kind of thing and a total hack to be fair.

Some stats.

45yo.
6'2"
88kg
Maybe about 15% body fat?
Tracking about 3000-3600cals daily. Sometimes up to 4000cals.

I seem to be floating around 88-90kg this past month now. But the definition is getting better.

Time poor as I live rural and work. On a very limited budget because I'm a bit silly with money but have responsibilities outside of myself too.
Travel and work make a long day and the fatigue from long commute to work or the gym takes its toll.
Monday and Thursday mornings 45min workouts before work at 5am.
Fridays are free to do a couple hours most weeks so usually after a good sleep.

Goals are to lean bulk to 90-92kg with that Baki the Grappler type look. I want to stay a muscular and maintainable lean aesthetic physique.

Currently using

@Raptor Labs
TestE 500mg Sunday
(Recently up from 375)
EQ 300 @ 600mg Sunday
NPP 25mg eod/e3days
Inj Superdrol 5-10mg PWO
(depends how I feel on the day)

@Wolfenstein (Austrix Lab)
1mg Reta Sundays for maintenance
(Cut using Raps tirz)
500mcg BPC157 nightly
4iu GH nightly
(was running Raps redtops until I ran out)

Premium Supps
Warrior PWO
Inj L Carnitine 900-1200mg PWO
Creatine HCL 3gm daily AM/PM

Diet consists mostly of bananas, banana bread, sour dough, salted natural butter, coconut oil, cottage cheese, eggs, goats cheese, yakult, greek yoghurt, blueberries, bone broth, chicken breast, brocolli, steamed white rice, turkey breast and basa fillets. Pretty much entirely from Aldi. Every few weeks I'll cook up lamb or grass fed beef liver. I do eat alot of rice lately.

I only have a fridge, microwave, a toaster and a single plate induction cooktop.

Daily Supps are Nutralife Liver support, digestive enzymes, debloat detox, Tudca is ebay sourced.

Once or twice weekly Supps are Alpha lipoic acid, berberine, L-Tyrosine, Acetyl L Carnitine, P5P, Methylene blue, 50kiu VitD3, K2, 5HTP, Zinc citrate50, baby asprin, VitC, Ivermectin, Cialis, Citrulline.

Protein powder is True Protein WPI90 which I use in my greek yoghurt and bone broth or random cottage cheese cooking.

I also dose bone broth with an extra 30gm of Collagen protein peptides if thats gunna be the meal for the night.

I often get lazy and have protein recovery shakes and bars post workout or throughout the day if I'm trying to get extra calories in. (I know, not great)
The Superdrol fueled workouts can be taxing on a Friday and I'll feel shakey like low blood sugar so i'll eat banana bread or a musashi wafer intra workout and feel miles better.

Recently started using Liquid I.V. electrolytes (2 sachets max a day) intra workout and during the workday
(Bro its fuggen hot in the workshop these days) I try to get 3-4 litres of water in over the workday and an extra 1-2 over night.

Workouts are a little bit random on the workdays because its packed and we only have 30-45mins to swing some tin.

But I try to do a full body workout, high resistance incumbent bike for 50cal warmup, 20ish pushups warmup, pullups with L sit warmup. horizontal push, leg press, leg curl, horizonal pull, shrugs, kettlebell curls, carry or barbell curls, roman chair for abs, or situps.

On a friday i can spend 2 hours taking adequate rests and focusing on 6 or so compound movements and a bunch of isolated movements after or in between After abs I can also get a decent kettlebell swing, carry, squat, curl and press set in too as the finisher for the day.

I havent done straight bench (can hit two plates for 2-3reps) or deadlift in sometime as I'm risk aversive at my age and its hard to get a spot on the pad at my gym alot of the time. I experience a bit of shoulder discomfort and I'm nursing a bicep tendon injury in my left arm which is hampering progress and makes for noticeable imbalance in appearance as a result.
I've never barbell squatted but I'd love to start getting some experience in that and hack squats.

That's what I have for the intro, thanks for reading this far. Happy to add more and excited to get more refined with it all and train, eat and track, with more accuracy intention and purpose now.

Todays Pics. Woke up hungry feeling a bit "fluffy" if that makes sense? Coulda been last nights NPP?
88.7kg, 9k steps, 3900cals, 4+ltrs water.

Any input is greatly appreciated

-K.

welcome fully to the EVO family @Doctakay thank you for sharing! You look amazing in those pics really ripped and tight
the meal pics look tasty with high protein, very pro.
Your full body days hit hard, looking forward to seeing more training updates though.

Log looks solid already so keep posting every session so we can dial you in a bit.

test EQ balance is a bit off, am i reading right? 500mgs test 600mgs eq?

the hunger feeling is likely from EQ imo not npp

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

 

[Doctakay]

Thankyou brother for the welcome

Correct on reading the dosage. I was running 300T/150E for a while. Then went to 375T/600EQ which might have been ok when I had more BF and quicker to aromatise, but I felt way off with joint soreness, demotivated, fair bit of brain fog, (what read like the beginnings of a classic e2 crash) was hoping the NPP would carry me through on E2.
I'm feeling better at a closer ratio but its alot of gear to use every week, so instead of going up in test to meet the EQ dose, maybe something lower to 375T/300EQ would be the go?

When I get up, I'll post pics of the supps, but digestives are by Nutralife, and I drink yakult 2x daily. VitC is just 1000mg here and there and no probiotic or psyllium atm or multi vit.

 

[LevButlerov]

Thankyou brother for the welcome

Correct on reading the dosage. I was running 300T/150E for a while. Then went to 375T/600EQ which might have been ok when I had more BF and quicker to aromatise, but I felt way off with joint soreness, demotivated, fair bit of brain fog, (what read like the beginnings of a classic e2 crash) was hoping the NPP would carry me through on E2.
I'm feeling better at a closer ratio but its alot of gear to use every week, so instead of going up in test to meet the EQ dose, maybe something lower to 375T/300EQ would be the go?

When I get up, I'll post pics of the supps, but digestives are by Nutralife, and I drink yakult 2x daily. VitC is just 1000mg here and there and no probiotic or psyllium atm or multi vit.

600mgs eq would cut your e2 big time, did you get bloods on this? @Doctakay

lets get the other vitamins and digestive aids added asap please

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

@toddthelineman @Madmax46

 

[Dreamer]

Thankyou brother for the welcome

Correct on reading the dosage. I was running 300T/150E for a while. Then went to 375T/600EQ which might have been ok when I had more BF and quicker to aromatise, but I felt way off with joint soreness, demotivated, fair bit of brain fog, (what read like the beginnings of a classic e2 crash) was hoping the NPP would carry me through on E2.
I'm feeling better at a closer ratio but its alot of gear to use every week, so instead of going up in test to meet the EQ dose, maybe something lower to 375T/300EQ would be the go?

When I get up, I'll post pics of the supps, but digestives are by Nutralife, and I drink yakult 2x daily. VitC is just 1000mg here and there and no probiotic or psyllium atm or multi vit.

The EQ is interesting you see so many different outcomes, but the general consensus is it will lower your e2 significantly, why not try a 2:1 and go from there?

 

[Doctakay]

The EQ is interesting you see so many different outcomes, but the general consensus is it will lower your e2 significantly, why not try a 2:1 and go from there?

I'll run with that advice go 2:1 from here on in.

 

[Allupfromhere]

G'day Evo Family, I've been encouraged to start a log by @LevButlerov and @fatboy999 after posting some progress on a @Raptor Labs and @Wolfenstein appreciation review. I'm very green with this kind of thing and a total hack to be fair.

Some stats.

45yo.
6'2"
88kg
Maybe about 15% body fat?
Tracking about 3000-3600cals daily. Sometimes up to 4000cals.

I seem to be floating around 88-90kg this past month now. But the definition is getting better.

Time poor as I live rural and work. On a very limited budget because I'm a bit silly with money but have responsibilities outside of myself too.
Travel and work make a long day and the fatigue from long commute to work or the gym takes its toll.
Monday and Thursday mornings 45min workouts before work at 5am.
Fridays are free to do a couple hours most weeks so usually after a good sleep.

Goals are to lean bulk to 90-92kg with that Baki the Grappler type look. I want to stay a muscular and maintainable lean aesthetic physique.

Currently using

@Raptor Labs
TestE 500mg Sunday
(Recently up from 375)
EQ 300 @ 600mg Sunday
NPP 25mg eod/e3days
Inj Superdrol 5-10mg PWO
(depends how I feel on the day)

@Wolfenstein (Austrix Lab)
1mg Reta Sundays for maintenance
(Cut using Raps tirz)
500mcg BPC157 nightly
4iu GH nightly
(was running Raps redtops until I ran out)

Premium Supps
Warrior PWO
Inj L Carnitine 900-1200mg PWO
Creatine HCL 3gm daily AM/PM

Diet consists mostly of bananas, banana bread, sour dough, salted natural butter, coconut oil, cottage cheese, eggs, goats cheese, yakult, greek yoghurt, blueberries, bone broth, chicken breast, brocolli, steamed white rice, turkey breast and basa fillets. Pretty much entirely from Aldi. Every few weeks I'll cook up lamb or grass fed beef liver. I do eat alot of rice lately.

I only have a fridge, microwave, a toaster and a single plate induction cooktop.

Daily Supps are Nutralife Liver support, digestive enzymes, debloat detox, Tudca is ebay sourced.

Once or twice weekly Supps are Alpha lipoic acid, berberine, L-Tyrosine, Acetyl L Carnitine, P5P, Methylene blue, 50kiu VitD3, K2, 5HTP, Zinc citrate50, baby asprin, VitC, Ivermectin, Cialis, Citrulline.

Protein powder is True Protein WPI90 which I use in my greek yoghurt and bone broth or random cottage cheese cooking.

I also dose bone broth with an extra 30gm of Collagen protein peptides if thats gunna be the meal for the night.

I often get lazy and have protein recovery shakes and bars post workout or throughout the day if I'm trying to get extra calories in. (I know, not great)
The Superdrol fueled workouts can be taxing on a Friday and I'll feel shakey like low blood sugar so i'll eat banana bread or a musashi wafer intra workout and feel miles better.

Recently started using Liquid I.V. electrolytes (2 sachets max a day) intra workout and during the workday
(Bro its fuggen hot in the workshop these days) I try to get 3-4 litres of water in over the workday and an extra 1-2 over night.

Workouts are a little bit random on the workdays because its packed and we only have 30-45mins to swing some tin.

But I try to do a full body workout, high resistance incumbent bike for 50cal warmup, 20ish pushups warmup, pullups with L sit warmup. horizontal push, leg press, leg curl, horizonal pull, shrugs, kettlebell curls, carry or barbell curls, roman chair for abs, or situps.

On a friday i can spend 2 hours taking adequate rests and focusing on 6 or so compound movements and a bunch of isolated movements after or in between After abs I can also get a decent kettlebell swing, carry, squat, curl and press set in too as the finisher for the day.

I havent done straight bench (can hit two plates for 2-3reps) or deadlift in sometime as I'm risk aversive at my age and its hard to get a spot on the pad at my gym alot of the time. I experience a bit of shoulder discomfort and I'm nursing a bicep tendon injury in my left arm which is hampering progress and makes for noticeable imbalance in appearance as a result.
I've never barbell squatted but I'd love to start getting some experience in that and hack squats.

That's what I have for the intro, thanks for reading this far. Happy to add more and excited to get more refined with it all and train, eat and track, with more accuracy intention and purpose now.

Todays Pics. Woke up hungry feeling a bit "fluffy" if that makes sense? Coulda been last nights NPP?
88.7kg, 9k steps, 3900cals, 4+ltrs water.

Any input is greatly appreciated

-K.

Awesome start to your log brother
You have obviously been at this for a while, your looking awesome and i pick ya a touch less then 15% my bro for sure.
Good for your for doing what you can where you can legend it shows proper commitment and pair that with consistency, you will get to where you want to be
Farkk though bro 1200mg of prem supps injectable l-carnitine must pin like a bullet with that kinda pip haha.. a few of the vendors sell much smoother l carn on evo.

Yeah as the boys mentioned tread carefully having eq higher then test.. if your test is it 500mg weekly id be dropping eq back to 250-300.

Welcome to Evo bruz

 

[Doctakay]

600mgs eq would cut your e2 big time, did you get bloods on this? @Doctakay

lets get the other vitamins and digestive aids added asap please

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

@toddthelineman @Madmax46

Bloods are definately on the cards, I have a visit due before Christmas.

I'll be putting the test:EQ to a 2:1 ratio from here on in. I was occasionally adding in 100mg of generic DHEA when I felt a bit off but thats just flying blind really.

Digestive and Liver Support:
Twice Daily morning and night meals.
NutraLife Debloat and Detox
NutraLife Liver Guard 35,000 Plus
NutraLife Digestive Enzymes
Generic Tudca 1100mg x 2

Anti Inflammatory & Support:
(I'll do these nightly now)
Bulk Supplements ALA 600MG x 2
Blooms Alcar 500mg x 2
Best Naturals Berberine 500mg x 1
Bioglan Theanine 200 x 1 before bed.

Daily Vitamins:
Cenovis Vit C 500mg x 2
Best Naturals P5P 100mg x 2
BioGlan Vit K2 180mcg x 1
21st Century Zinc Citrate 50mg (Eod)
Now Vitamins Vit D3 50,000 iu (1 x week)

Healthy Care Fish Oil 1000mg x 2 (lunch)

Methylene Blue 1mg EOD
BioCeutocals Iodine 3 drops weekly

This is how I'll run the supps and vitamins from here on in.
As the budget allows I'll add in better products to the stack.

 

[Dreamer]

Bloods are definately on the cards, I have a visit due before Christmas.

I'll be putting the test:EQ to a 2:1 ratio from here on in. I was occasionally adding in 100mg of generic DHEA when I felt a bit off but thats just flying blind really.

Digestive and Liver Support:
Twice Daily morning and night meals.
NutraLife Debloat and Detox
NutraLife Liver Guard 35,000 Plus
NutraLife Digestive Enzymes
Generic Tudca 1100mg x 2

Anti Inflammatory & Support:
(I'll do these nightly now)
Bulk Supplements ALA 600MG x 2
Blooms Alcar 500mg x 2
Best Naturals Berberine 500mg x 1
Bioglan Theanine 200 x 1 before bed.

Daily Vitamins:
Cenovis Vit C 500mg x 2
Best Naturals P5P 100mg x 2
BioGlan Vit K2 180mcg x 1
21st Century Zinc Citrate 50mg (Eod)
Now Vitamins Vit D3 50,000 iu (1 x week)

Healthy Care Fish Oil 1000mg x 2 (lunch)

Methylene Blue 1mg EOD
BioCeutocals Iodine 3 drops weekly

This is how I'll run the supps and vitamins from here on in.
As the budget allows I'll add in better products to the stack.

I like these supps - I think if possible, up that fish oil, high doses do a world of good to lipids and general well being

 

[Doctakay]

Double it or go even more and spread it out through the day you reckon? @Dreamer

 

[Doctakay]

Thursday 27-11-25 Work Out
Got in a bit later than usual and there was a crowd, getting to use a machine I wanted when I wanted wasnt going to happen.

Warmup:
Incumbent bike 50cals/5mins.
Dead hang 30 sec 5 pull ups.

Working:

Laying ham Leg curl
40kg x 12
60kg x 10
(Only ever used seated ham curl so bit awkward and much lower weight than usual)

Seat cable leg press
125kg x 20
(alot more in the tank but the clock is ticking)

Chin ups 3 sets x 5 with L sit pull

Isolateral Horizontal Bench Press
3 plates x 3 reps, going to fail at 4 so push up and rep 6 partials to full failure.
2 plates x 12 reps finish with 10 partials

Close grip cable rows 67kg x 15 reps.
Finish with another 10 but form was poor with not much of a rest. Gotta get to work soon.

10 reverse delt pull/row x 20kg per side
on bulgarian split squat machine.
30 shrug 20kg plate each side on same machine.

20kg straight barbell curl x 20

Quick pump check then shower and go be late for work...

 

[Dreamer]

Double it or go even more and spread it out through the day you reckon? @Dreamer

I take about 8g, have seen as high as 15g, try 6-8g - especially if your not getting much omega 3 through diet

 

[Doctakay]

I take about 8g, have seen as high as 15g, try 6-8g - especially if your not getting much omega 3 through diet

I'll up it then... i'm only getting about 400-800gm of skinless Basa fillet a week in my diet each week.
I grab the occasional tin of Mackerel or Sardines when I feel like it.

 

[Doctakay]

Awesome start to your log brother
You have obviously been at this for a while, your looking awesome and i pick ya a touch less then 15% my bro for sure.
Good for your for doing what you can where you can legend it shows proper commitment and pair that with consistency, you will get to where you want to be
Farkk though bro 1200mg of prem supps injectable l-carnitine must pin like a bullet with that kinda pip haha.. a few of the vendors sell much smoother l carn on evo.

Yeah as the boys mentioned tread carefully having eq higher then test.. if your test is it 500mg weekly id be dropping eq back to 250-300.

Welcome to Evo bruz

Thank you for the warm welcome brother
You're not wrong about the premium supps PIP ... I used to use Ceva Veterinarian LCar but its only 200mg/ml but smooth and water based. Just way too much volume for me to want to inject regularly, but it was one of the key ingredients to helping me drop from 138kg to 110.

Deffo gunna run 2:1 here on in.

 

[waggat]

G'day Evo Family, I've been encouraged to start a log by @LevButlerov and @fatboy999 after posting some progress on a @Raptor Labs and @Wolfenstein appreciation review. I'm very green with this kind of thing and a total hack to be fair.

Some stats.

45yo.
6'2"
88kg
Maybe about 15% body fat?
Tracking about 3000-3600cals daily. Sometimes up to 4000cals.

I seem to be floating around 88-90kg this past month now. But the definition is getting better.

Time poor as I live rural and work. On a very limited budget because I'm a bit silly with money but have responsibilities outside of myself too.
Travel and work make a long day and the fatigue from long commute to work or the gym takes its toll.
Monday and Thursday mornings 45min workouts before work at 5am.
Fridays are free to do a couple hours most weeks so usually after a good sleep.

Goals are to lean bulk to 90-92kg with that Baki the Grappler type look. I want to stay a muscular and maintainable lean aesthetic physique.

Currently using

@Raptor Labs
TestE 500mg Sunday
(Recently up from 375)
EQ 300 @ 600mg Sunday
NPP 25mg eod/e3days
Inj Superdrol 5-10mg PWO
(depends how I feel on the day)

@Wolfenstein (Austrix Lab)
1mg Reta Sundays for maintenance
(Cut using Raps tirz)
500mcg BPC157 nightly
4iu GH nightly
(was running Raps redtops until I ran out)

Premium Supps
Warrior PWO
Inj L Carnitine 900-1200mg PWO
Creatine HCL 3gm daily AM/PM

Diet consists mostly of bananas, banana bread, sour dough, salted natural butter, coconut oil, cottage cheese, eggs, goats cheese, yakult, greek yoghurt, blueberries, bone broth, chicken breast, brocolli, steamed white rice, turkey breast and basa fillets. Pretty much entirely from Aldi. Every few weeks I'll cook up lamb or grass fed beef liver. I do eat alot of rice lately.

I only have a fridge, microwave, a toaster and a single plate induction cooktop.

Daily Supps are Nutralife Liver support, digestive enzymes, debloat detox, Tudca is ebay sourced.

Once or twice weekly Supps are Alpha lipoic acid, berberine, L-Tyrosine, Acetyl L Carnitine, P5P, Methylene blue, 50kiu VitD3, K2, 5HTP, Zinc citrate50, baby asprin, VitC, Ivermectin, Cialis, Citrulline.

Protein powder is True Protein WPI90 which I use in my greek yoghurt and bone broth or random cottage cheese cooking.

I also dose bone broth with an extra 30gm of Collagen protein peptides if thats gunna be the meal for the night.

I often get lazy and have protein recovery shakes and bars post workout or throughout the day if I'm trying to get extra calories in. (I know, not great)
The Superdrol fueled workouts can be taxing on a Friday and I'll feel shakey like low blood sugar so i'll eat banana bread or a musashi wafer intra workout and feel miles better.

Recently started using Liquid I.V. electrolytes (2 sachets max a day) intra workout and during the workday
(Bro its fuggen hot in the workshop these days) I try to get 3-4 litres of water in over the workday and an extra 1-2 over night.

Workouts are a little bit random on the workdays because its packed and we only have 30-45mins to swing some tin.

But I try to do a full body workout, high resistance incumbent bike for 50cal warmup, 20ish pushups warmup, pullups with L sit warmup. horizontal push, leg press, leg curl, horizonal pull, shrugs, kettlebell curls, carry or barbell curls, roman chair for abs, or situps.

On a friday i can spend 2 hours taking adequate rests and focusing on 6 or so compound movements and a bunch of isolated movements after or in between After abs I can also get a decent kettlebell swing, carry, squat, curl and press set in too as the finisher for the day.

I havent done straight bench (can hit two plates for 2-3reps) or deadlift in sometime as I'm risk aversive at my age and its hard to get a spot on the pad at my gym alot of the time. I experience a bit of shoulder discomfort and I'm nursing a bicep tendon injury in my left arm which is hampering progress and makes for noticeable imbalance in appearance as a result.
I've never barbell squatted but I'd love to start getting some experience in that and hack squats.

That's what I have for the intro, thanks for reading this far. Happy to add more and excited to get more refined with it all and train, eat and track, with more accuracy intention and purpose now.

Todays Pics. Woke up hungry feeling a bit "fluffy" if that makes sense? Coulda been last nights NPP?
88.7kg, 9k steps, 3900cals, 4+ltrs water.

Any input is greatly appreciated

-K.

Looking really good and lean mate!

 

[waggat]

I'll run with that advice go 2:1 from here on in.

Do you have blood test results from any of the ratios you were running?

 

[waggat]

Thursday 27-11-25 Work Out
Got in a bit later than usual and there was a crowd, getting to use a machine I wanted when I wanted wasnt going to happen.

Warmup:
Incumbent bike 50cals/5mins.
Dead hang 30 sec 5 pull ups.

Working:

Laying ham Leg curl
40kg x 12
60kg x 10
(Only ever used seated ham curl so bit awkward and much lower weight than usual)

Seat cable leg press
125kg x 20
(alot more in the tank but the clock is ticking)

Chin ups 3 sets x 5 with L sit pull

Isolateral Horizontal Bench Press
3 plates x 3 reps, going to fail at 4 so push up and rep 6 partials to full failure.
2 plates x 12 reps finish with 10 partials

Close grip cable rows 67kg x 15 reps.
Finish with another 10 but form was poor with not much of a rest. Gotta get to work soon.

10 reverse delt pull/row x 20kg per side
on bulgarian split squat machine.
30 shrug 20kg plate each side on same machine.

20kg straight barbell curl x 20

Quick pump check then shower and go be late for work...

Nice workout mate! Looks like your gym has some good equipment.

 

[Doctakay]

Looking really good and lean mate!

@waggat Thank You my Bro. Hoping to stay lean for life now.

No bloods from those ratios just yet. I have access to about only three sets of labs a year with my doc, so I was feeling this one out till I felt dialled in.

The fatigue and brain fog are clear indicators that the ratio is no good.
I'll be adjusting now starting sunday to 500:250/300 like the fellas above have said to do.

Gym has some nice bits and pieces, bit of a drive to get there, but absolutely worth it.
I have alot of fun there.
Its my place of peace and happiness aye

 

[Doctakay]

Friday Morning 28/11/2025 Workout

Pre workout:
900mg Premium Supps LCar I.M.
10mg @Raptor Labs var sub ling.
200mg caffeine
3gm Premium Supps Creatine HCL.
100mg Genuine Viagra.
1 Aldi Banana Bread slice.

Intra workout:
1.2 Ltr water with Liquid I.V.
Muscle Chef Recovery Bar Choc Fudge

Workout:

Leg extension
61kg x 10 reps
103kg x 8 reps
82kg x 11 reps

Supernated pullups
8 x reps 2 sets

Laying Ham Leg Curl
46kg x 12 reps
67kg x 10 reps

(This is where I had a phone call about a family medical emergency and there was nothing I could do to help, which was shit, and it mentally threw my whole session into a ditch)

Iso incline plate loaded chest press
40kg x 12 reps (1 plate each)
110kg x 6 reps (2 plate + 15kg each)
80kg x 10 reps (2 plate each)

Supanated grip pullups x 5

Straight BarBell Curl
25kg x 20 reps
30kg x 12 reps
25kg x 10 reps

Supanated grip pullup x 5

Iso Horizontal plate loaded bench press
80kg x 12 reps (2 plate ea)
80kg x 7.5 reps

L sit neutral grip pullups x 8

Rear delt row on BSS machine
40kg x 10 (1 plate each)

Shrugs on BSS machine
40kg x 20 (1 plate each)

Decline bench ab crunches
5kg x 1min

Roman chair
Ab knee raises x 16
Ab leg swings x 16

Warm Down

Kettlebell swings
16kg x 20

Kettlebell curls 16kg x 10 reps.
(Curl front, curl to left shoulder, curl to front, curl to right shoulder = 1 rep)

Quick pump check and then shower.
Off to get groceries, fuel, and some pins from the chemist before the long drive home.

 

[LevButlerov]

Thursday 27-11-25 Work Out
Got in a bit later than usual and there was a crowd, getting to use a machine I wanted when I wanted wasnt going to happen.

Warmup:
Incumbent bike 50cals/5mins.
Dead hang 30 sec 5 pull ups.

Working:

Laying ham Leg curl
40kg x 12
60kg x 10
(Only ever used seated ham curl so bit awkward and much lower weight than usual)

Seat cable leg press
125kg x 20
(alot more in the tank but the clock is ticking)

Chin ups 3 sets x 5 with L sit pull

Isolateral Horizontal Bench Press
3 plates x 3 reps, going to fail at 4 so push up and rep 6 partials to full failure.
2 plates x 12 reps finish with 10 partials

Close grip cable rows 67kg x 15 reps.
Finish with another 10 but form was poor with not much of a rest. Gotta get to work soon.

10 reverse delt pull/row x 20kg per side
on bulgarian split squat machine.
30 shrug 20kg plate each side on same machine.

20kg straight barbell curl x 20

Quick pump check then shower and go be late for work...

Good training @Doctakay those machine pics look solid, the seated press and isolateral bench both hitting clean even in a crowded gym.

Chin ups one of my fav, how about wide grip?

 

[LevButlerov]

Bloods are definately on the cards, I have a visit due before Christmas.

I'll be putting the test:EQ to a 2:1 ratio from here on in. I was occasionally adding in 100mg of generic DHEA when I felt a bit off but thats just flying blind really.

Digestive and Liver Support:
Twice Daily morning and night meals.
NutraLife Debloat and Detox
NutraLife Liver Guard 35,000 Plus
NutraLife Digestive Enzymes
Generic Tudca 1100mg x 2

Anti Inflammatory & Support:
(I'll do these nightly now)
Bulk Supplements ALA 600MG x 2
Blooms Alcar 500mg x 2
Best Naturals Berberine 500mg x 1
Bioglan Theanine 200 x 1 before bed.

Daily Vitamins:
Cenovis Vit C 500mg x 2
Best Naturals P5P 100mg x 2
BioGlan Vit K2 180mcg x 1
21st Century Zinc Citrate 50mg (Eod)
Now Vitamins Vit D3 50,000 iu (1 x week)

Healthy Care Fish Oil 1000mg x 2 (lunch)

Methylene Blue 1mg EOD
BioCeutocals Iodine 3 drops weekly

This is how I'll run the supps and vitamins from here on in.
As the budget allows I'll add in better products to the stack.

I see digestive enzymes there but dont see probiotics you need about 30 billion cfu with psyllium too

 

[Mobster]

Bodyfat looks closer to 10%

 

[Doctakay]

Good training @Doctakay those machine pics look solid, the seated press and isolateral bench both hitting clean even in a crowded gym.

Chin ups one of my fav, how about wide grip?

Thanks @LevButlerov. I'd like to hit wide grip pronated, but the second i try my left elbow and the connective tissue near the bicep lights up like a hot poker and i can barely get one done and its game over. Sometimes stops me from being able to lift much of anything throughout the day if I try. Needs work and slow rehab. Haven't fully got to the bottom of that one yet.

 

[Doctakay]

I see digestive enzymes there but dont see probiotics you need about 30 billion cfu with psyllium too

I'll see what I can do. The closest thing to a probiotic/prebiotic I'm taking at the moment is Yakult light. Daily a.m. and p.m.

 

[Doctakay]

Bodyfat looks closer to 10%

Legend Cheers @Mobster for checking out my Log.

 

[stevesmi]

G'day Evo Family, I've been encouraged to start a log by @LevButlerov and @fatboy999 after posting some progress on a @Raptor Labs and @Wolfenstein appreciation review. I'm very green with this kind of thing and a total hack to be fair.

Some stats.

45yo.
6'2"
88kg
Maybe about 15% body fat?
Tracking about 3000-3600cals daily. Sometimes up to 4000cals.

I seem to be floating around 88-90kg this past month now. But the definition is getting better.

Time poor as I live rural and work. On a very limited budget because I'm a bit silly with money but have responsibilities outside of myself too.
Travel and work make a long day and the fatigue from long commute to work or the gym takes its toll.
Monday and Thursday mornings 45min workouts before work at 5am.
Fridays are free to do a couple hours most weeks so usually after a good sleep.

Goals are to lean bulk to 90-92kg with that Baki the Grappler type look. I want to stay a muscular and maintainable lean aesthetic physique.

Currently using

@Raptor Labs
TestE 500mg Sunday
(Recently up from 375)
EQ 300 @ 600mg Sunday
NPP 25mg eod/e3days
Inj Superdrol 5-10mg PWO
(depends how I feel on the day)

@Wolfenstein (Austrix Lab)
1mg Reta Sundays for maintenance
(Cut using Raps tirz)
500mcg BPC157 nightly
4iu GH nightly
(was running Raps redtops until I ran out)

Premium Supps
Warrior PWO
Inj L Carnitine 900-1200mg PWO
Creatine HCL 3gm daily AM/PM

Diet consists mostly of bananas, banana bread, sour dough, salted natural butter, coconut oil, cottage cheese, eggs, goats cheese, yakult, greek yoghurt, blueberries, bone broth, chicken breast, brocolli, steamed white rice, turkey breast and basa fillets. Pretty much entirely from Aldi. Every few weeks I'll cook up lamb or grass fed beef liver. I do eat alot of rice lately.

I only have a fridge, microwave, a toaster and a single plate induction cooktop.

Daily Supps are Nutralife Liver support, digestive enzymes, debloat detox, Tudca is ebay sourced.

Once or twice weekly Supps are Alpha lipoic acid, berberine, L-Tyrosine, Acetyl L Carnitine, P5P, Methylene blue, 50kiu VitD3, K2, 5HTP, Zinc citrate50, baby asprin, VitC, Ivermectin, Cialis, Citrulline.

Protein powder is True Protein WPI90 which I use in my greek yoghurt and bone broth or random cottage cheese cooking.

I also dose bone broth with an extra 30gm of Collagen protein peptides if thats gunna be the meal for the night.

I often get lazy and have protein recovery shakes and bars post workout or throughout the day if I'm trying to get extra calories in. (I know, not great)
The Superdrol fueled workouts can be taxing on a Friday and I'll feel shakey like low blood sugar so i'll eat banana bread or a musashi wafer intra workout and feel miles better.

Recently started using Liquid I.V. electrolytes (2 sachets max a day) intra workout and during the workday
(Bro its fuggen hot in the workshop these days) I try to get 3-4 litres of water in over the workday and an extra 1-2 over night.

Workouts are a little bit random on the workdays because its packed and we only have 30-45mins to swing some tin.

But I try to do a full body workout, high resistance incumbent bike for 50cal warmup, 20ish pushups warmup, pullups with L sit warmup. horizontal push, leg press, leg curl, horizonal pull, shrugs, kettlebell curls, carry or barbell curls, roman chair for abs, or situps.

On a friday i can spend 2 hours taking adequate rests and focusing on 6 or so compound movements and a bunch of isolated movements after or in between After abs I can also get a decent kettlebell swing, carry, squat, curl and press set in too as the finisher for the day.

I havent done straight bench (can hit two plates for 2-3reps) or deadlift in sometime as I'm risk aversive at my age and its hard to get a spot on the pad at my gym alot of the time. I experience a bit of shoulder discomfort and I'm nursing a bicep tendon injury in my left arm which is hampering progress and makes for noticeable imbalance in appearance as a result.
I've never barbell squatted but I'd love to start getting some experience in that and hack squats.

That's what I have for the intro, thanks for reading this far. Happy to add more and excited to get more refined with it all and train, eat and track, with more accuracy intention and purpose now.

Todays Pics. Woke up hungry feeling a bit "fluffy" if that makes sense? Coulda been last nights NPP?
88.7kg, 9k steps, 3900cals, 4+ltrs water.

Any input is greatly appreciated

-K.

@Doctakay you should check out my log and look at the homemade bars i make. takes minutes to make and they are good for a whole week in the fridge. works great for me when i go fishing

 

[ceo]

G'day Evo Family, I've been encouraged to start a log by @LevButlerov and @fatboy999 after posting some progress on a @Raptor Labs and @Wolfenstein appreciation review. I'm very green with this kind of thing and a total hack to be fair.

Some stats.

45yo.
6'2"
88kg
Maybe about 15% body fat?
Tracking about 3000-3600cals daily. Sometimes up to 4000cals.

I seem to be floating around 88-90kg this past month now. But the definition is getting better.

Time poor as I live rural and work. On a very limited budget because I'm a bit silly with money but have responsibilities outside of myself too.
Travel and work make a long day and the fatigue from long commute to work or the gym takes its toll.
Monday and Thursday mornings 45min workouts before work at 5am.
Fridays are free to do a couple hours most weeks so usually after a good sleep.

Goals are to lean bulk to 90-92kg with that Baki the Grappler type look. I want to stay a muscular and maintainable lean aesthetic physique.

Currently using

@Raptor Labs
TestE 500mg Sunday
(Recently up from 375)
EQ 300 @ 600mg Sunday
NPP 25mg eod/e3days
Inj Superdrol 5-10mg PWO
(depends how I feel on the day)

@Wolfenstein (Austrix Lab)
1mg Reta Sundays for maintenance
(Cut using Raps tirz)
500mcg BPC157 nightly
4iu GH nightly
(was running Raps redtops until I ran out)

Premium Supps
Warrior PWO
Inj L Carnitine 900-1200mg PWO
Creatine HCL 3gm daily AM/PM

Diet consists mostly of bananas, banana bread, sour dough, salted natural butter, coconut oil, cottage cheese, eggs, goats cheese, yakult, greek yoghurt, blueberries, bone broth, chicken breast, brocolli, steamed white rice, turkey breast and basa fillets. Pretty much entirely from Aldi. Every few weeks I'll cook up lamb or grass fed beef liver. I do eat alot of rice lately.

I only have a fridge, microwave, a toaster and a single plate induction cooktop.

Daily Supps are Nutralife Liver support, digestive enzymes, debloat detox, Tudca is ebay sourced.

Once or twice weekly Supps are Alpha lipoic acid, berberine, L-Tyrosine, Acetyl L Carnitine, P5P, Methylene blue, 50kiu VitD3, K2, 5HTP, Zinc citrate50, baby asprin, VitC, Ivermectin, Cialis, Citrulline.

Protein powder is True Protein WPI90 which I use in my greek yoghurt and bone broth or random cottage cheese cooking.

I also dose bone broth with an extra 30gm of Collagen protein peptides if thats gunna be the meal for the night.

I often get lazy and have protein recovery shakes and bars post workout or throughout the day if I'm trying to get extra calories in. (I know, not great)
The Superdrol fueled workouts can be taxing on a Friday and I'll feel shakey like low blood sugar so i'll eat banana bread or a musashi wafer intra workout and feel miles better.

Recently started using Liquid I.V. electrolytes (2 sachets max a day) intra workout and during the workday
(Bro its fuggen hot in the workshop these days) I try to get 3-4 litres of water in over the workday and an extra 1-2 over night.

Workouts are a little bit random on the workdays because its packed and we only have 30-45mins to swing some tin.

But I try to do a full body workout, high resistance incumbent bike for 50cal warmup, 20ish pushups warmup, pullups with L sit warmup. horizontal push, leg press, leg curl, horizonal pull, shrugs, kettlebell curls, carry or barbell curls, roman chair for abs, or situps.

On a friday i can spend 2 hours taking adequate rests and focusing on 6 or so compound movements and a bunch of isolated movements after or in between After abs I can also get a decent kettlebell swing, carry, squat, curl and press set in too as the finisher for the day.

I havent done straight bench (can hit two plates for 2-3reps) or deadlift in sometime as I'm risk aversive at my age and its hard to get a spot on the pad at my gym alot of the time. I experience a bit of shoulder discomfort and I'm nursing a bicep tendon injury in my left arm which is hampering progress and makes for noticeable imbalance in appearance as a result.
I've never barbell squatted but I'd love to start getting some experience in that and hack squats.

That's what I have for the intro, thanks for reading this far. Happy to add more and excited to get more refined with it all and train, eat and track, with more accuracy intention and purpose now.

Todays Pics. Woke up hungry feeling a bit "fluffy" if that makes sense? Coulda been last nights NPP?
88.7kg, 9k steps, 3900cals, 4+ltrs water.

Any input is greatly appreciated

-K.

bros you looking solid. the training looking good. NPP can make you a bit fluffy yeah @Doctakay

 

[ROIDDERS]

Friday Morning 28/11/2025 Workout

Pre workout:
900mg Premium Supps LCar I.M.
10mg @Raptor Labs var sub ling.
200mg caffeine
3gm Premium Supps Creatine HCL.
100mg Genuine Viagra.
1 Aldi Banana Bread slice.

Intra workout:
1.2 Ltr water with Liquid I.V.
Muscle Chef Recovery Bar Choc Fudge

Workout:

Leg extension
61kg x 10 reps
103kg x 8 reps
82kg x 11 reps

Supernated pullups
8 x reps 2 sets

Laying Ham Leg Curl
46kg x 12 reps
67kg x 10 reps

(This is where I had a phone call about a family medical emergency and there was nothing I could do to help, which was shit, and it mentally threw my whole session into a ditch)

Iso incline plate loaded chest press
40kg x 12 reps (1 plate each)
110kg x 6 reps (2 plate + 15kg each)
80kg x 10 reps (2 plate each)

Supanated grip pullups x 5

Straight BarBell Curl
25kg x 20 reps
30kg x 12 reps
25kg x 10 reps

Supanated grip pullup x 5

Iso Horizontal plate loaded bench press
80kg x 12 reps (2 plate ea)
80kg x 7.5 reps

L sit neutral grip pullups x 8

Rear delt row on BSS machine
40kg x 10 (1 plate each)

Shrugs on BSS machine
40kg x 20 (1 plate each)

Decline bench ab crunches
5kg x 1min

Roman chair
Ab knee raises x 16
Ab leg swings x 16

Warm Down

Kettlebell swings
16kg x 20

Kettlebell curls 16kg x 10 reps.
(Curl front, curl to left shoulder, curl to front, curl to right shoulder = 1 rep)

Quick pump check and then shower.
Off to get groceries, fuel, and some pins from the chemist before the long drive home.

you have some nice visual abs. that is a good thing. @Doctakay and I like that you're doing the shrugs and rear delt rows as well.

 

[ballin2504]

G'day Evo Family, I've been encouraged to start a log by @LevButlerov and @fatboy999 after posting some progress on a @Raptor Labs and @Wolfenstein appreciation review. I'm very green with this kind of thing and a total hack to be fair.

Some stats.

45yo.
6'2"
88kg
Maybe about 15% body fat?
Tracking about 3000-3600cals daily. Sometimes up to 4000cals.

I seem to be floating around 88-90kg this past month now. But the definition is getting better.

Time poor as I live rural and work. On a very limited budget because I'm a bit silly with money but have responsibilities outside of myself too.
Travel and work make a long day and the fatigue from long commute to work or the gym takes its toll.
Monday and Thursday mornings 45min workouts before work at 5am.
Fridays are free to do a couple hours most weeks so usually after a good sleep.

Goals are to lean bulk to 90-92kg with that Baki the Grappler type look. I want to stay a muscular and maintainable lean aesthetic physique.

Currently using

@Raptor Labs
TestE 500mg Sunday
(Recently up from 375)
EQ 300 @ 600mg Sunday
NPP 25mg eod/e3days
Inj Superdrol 5-10mg PWO
(depends how I feel on the day)

@Wolfenstein (Austrix Lab)
1mg Reta Sundays for maintenance
(Cut using Raps tirz)
500mcg BPC157 nightly
4iu GH nightly
(was running Raps redtops until I ran out)

Premium Supps
Warrior PWO
Inj L Carnitine 900-1200mg PWO
Creatine HCL 3gm daily AM/PM

Diet consists mostly of bananas, banana bread, sour dough, salted natural butter, coconut oil, cottage cheese, eggs, goats cheese, yakult, greek yoghurt, blueberries, bone broth, chicken breast, brocolli, steamed white rice, turkey breast and basa fillets. Pretty much entirely from Aldi. Every few weeks I'll cook up lamb or grass fed beef liver. I do eat alot of rice lately.

I only have a fridge, microwave, a toaster and a single plate induction cooktop.

Daily Supps are Nutralife Liver support, digestive enzymes, debloat detox, Tudca is ebay sourced.

Once or twice weekly Supps are Alpha lipoic acid, berberine, L-Tyrosine, Acetyl L Carnitine, P5P, Methylene blue, 50kiu VitD3, K2, 5HTP, Zinc citrate50, baby asprin, VitC, Ivermectin, Cialis, Citrulline.

Protein powder is True Protein WPI90 which I use in my greek yoghurt and bone broth or random cottage cheese cooking.

I also dose bone broth with an extra 30gm of Collagen protein peptides if thats gunna be the meal for the night.

I often get lazy and have protein recovery shakes and bars post workout or throughout the day if I'm trying to get extra calories in. (I know, not great)
The Superdrol fueled workouts can be taxing on a Friday and I'll feel shakey like low blood sugar so i'll eat banana bread or a musashi wafer intra workout and feel miles better.

Recently started using Liquid I.V. electrolytes (2 sachets max a day) intra workout and during the workday
(Bro its fuggen hot in the workshop these days) I try to get 3-4 litres of water in over the workday and an extra 1-2 over night.

Workouts are a little bit random on the workdays because its packed and we only have 30-45mins to swing some tin.

But I try to do a full body workout, high resistance incumbent bike for 50cal warmup, 20ish pushups warmup, pullups with L sit warmup. horizontal push, leg press, leg curl, horizonal pull, shrugs, kettlebell curls, carry or barbell curls, roman chair for abs, or situps.

On a friday i can spend 2 hours taking adequate rests and focusing on 6 or so compound movements and a bunch of isolated movements after or in between After abs I can also get a decent kettlebell swing, carry, squat, curl and press set in too as the finisher for the day.

I havent done straight bench (can hit two plates for 2-3reps) or deadlift in sometime as I'm risk aversive at my age and its hard to get a spot on the pad at my gym alot of the time. I experience a bit of shoulder discomfort and I'm nursing a bicep tendon injury in my left arm which is hampering progress and makes for noticeable imbalance in appearance as a result.
I've never barbell squatted but I'd love to start getting some experience in that and hack squats.

That's what I have for the intro, thanks for reading this far. Happy to add more and excited to get more refined with it all and train, eat and track, with more accuracy intention and purpose now.

Todays Pics. Woke up hungry feeling a bit "fluffy" if that makes sense? Coulda been last nights NPP?
88.7kg, 9k steps, 3900cals, 4+ltrs water.

Any input is greatly appreciated

-K.

@Doctakay great start to the log man you’re definitely lean. Awesome physique

 

[Ulter]

G'day Evo Family, I've been encouraged to start a log by @LevButlerov and @fatboy999 after posting some progress on a @Raptor Labs and @Wolfenstein appreciation review. I'm very green with this kind of thing and a total hack to be fair.

Some stats.

45yo.
6'2"
88kg
Maybe about 15% body fat?
Tracking about 3000-3600cals daily. Sometimes up to 4000cals.

I seem to be floating around 88-90kg this past month now. But the definition is getting better.

Time poor as I live rural and work. On a very limited budget because I'm a bit silly with money but have responsibilities outside of myself too.
Travel and work make a long day and the fatigue from long commute to work or the gym takes its toll.
Monday and Thursday mornings 45min workouts before work at 5am.
Fridays are free to do a couple hours most weeks so usually after a good sleep.

Goals are to lean bulk to 90-92kg with that Baki the Grappler type look. I want to stay a muscular and maintainable lean aesthetic physique.

Currently using

@Raptor Labs
TestE 500mg Sunday
(Recently up from 375)
EQ 300 @ 600mg Sunday
NPP 25mg eod/e3days
Inj Superdrol 5-10mg PWO
(depends how I feel on the day)

@Wolfenstein (Austrix Lab)
1mg Reta Sundays for maintenance
(Cut using Raps tirz)
500mcg BPC157 nightly
4iu GH nightly
(was running Raps redtops until I ran out)

Premium Supps
Warrior PWO
Inj L Carnitine 900-1200mg PWO
Creatine HCL 3gm daily AM/PM

Diet consists mostly of bananas, banana bread, sour dough, salted natural butter, coconut oil, cottage cheese, eggs, goats cheese, yakult, greek yoghurt, blueberries, bone broth, chicken breast, brocolli, steamed white rice, turkey breast and basa fillets. Pretty much entirely from Aldi. Every few weeks I'll cook up lamb or grass fed beef liver. I do eat alot of rice lately.

I only have a fridge, microwave, a toaster and a single plate induction cooktop.

Daily Supps are Nutralife Liver support, digestive enzymes, debloat detox, Tudca is ebay sourced.

Once or twice weekly Supps are Alpha lipoic acid, berberine, L-Tyrosine, Acetyl L Carnitine, P5P, Methylene blue, 50kiu VitD3, K2, 5HTP, Zinc citrate50, baby asprin, VitC, Ivermectin, Cialis, Citrulline.

Protein powder is True Protein WPI90 which I use in my greek yoghurt and bone broth or random cottage cheese cooking.

I also dose bone broth with an extra 30gm of Collagen protein peptides if thats gunna be the meal for the night.

I often get lazy and have protein recovery shakes and bars post workout or throughout the day if I'm trying to get extra calories in. (I know, not great)
The Superdrol fueled workouts can be taxing on a Friday and I'll feel shakey like low blood sugar so i'll eat banana bread or a musashi wafer intra workout and feel miles better.

Recently started using Liquid I.V. electrolytes (2 sachets max a day) intra workout and during the workday
(Bro its fuggen hot in the workshop these days) I try to get 3-4 litres of water in over the workday and an extra 1-2 over night.

Workouts are a little bit random on the workdays because its packed and we only have 30-45mins to swing some tin.

But I try to do a full body workout, high resistance incumbent bike for 50cal warmup, 20ish pushups warmup, pullups with L sit warmup. horizontal push, leg press, leg curl, horizonal pull, shrugs, kettlebell curls, carry or barbell curls, roman chair for abs, or situps.

On a friday i can spend 2 hours taking adequate rests and focusing on 6 or so compound movements and a bunch of isolated movements after or in between After abs I can also get a decent kettlebell swing, carry, squat, curl and press set in too as the finisher for the day.

I havent done straight bench (can hit two plates for 2-3reps) or deadlift in sometime as I'm risk aversive at my age and its hard to get a spot on the pad at my gym alot of the time. I experience a bit of shoulder discomfort and I'm nursing a bicep tendon injury in my left arm which is hampering progress and makes for noticeable imbalance in appearance as a result.
I've never barbell squatted but I'd love to start getting some experience in that and hack squats.

That's what I have for the intro, thanks for reading this far. Happy to add more and excited to get more refined with it all and train, eat and track, with more accuracy intention and purpose now.

Todays Pics. Woke up hungry feeling a bit "fluffy" if that makes sense? Coulda been last nights NPP?
88.7kg, 9k steps, 3900cals, 4+ltrs water.

Any input is greatly appreciated

-K.

@Doctakay i'm glad to see this hard work you are doing, you are pushing some good exercises and core training as well. that is something i love to see!

 

[2Thick]

G'day Evo Family, I've been encouraged to start a log by @LevButlerov and @fatboy999 after posting some progress on a @Raptor Labs and @Wolfenstein appreciation review. I'm very green with this kind of thing and a total hack to be fair.

Some stats.

45yo.
6'2"
88kg
Maybe about 15% body fat?
Tracking about 3000-3600cals daily. Sometimes up to 4000cals.

I seem to be floating around 88-90kg this past month now. But the definition is getting better.

Time poor as I live rural and work. On a very limited budget because I'm a bit silly with money but have responsibilities outside of myself too.
Travel and work make a long day and the fatigue from long commute to work or the gym takes its toll.
Monday and Thursday mornings 45min workouts before work at 5am.
Fridays are free to do a couple hours most weeks so usually after a good sleep.

Goals are to lean bulk to 90-92kg with that Baki the Grappler type look. I want to stay a muscular and maintainable lean aesthetic physique.

Currently using

@Raptor Labs
TestE 500mg Sunday
(Recently up from 375)
EQ 300 @ 600mg Sunday
NPP 25mg eod/e3days
Inj Superdrol 5-10mg PWO
(depends how I feel on the day)

@Wolfenstein (Austrix Lab)
1mg Reta Sundays for maintenance
(Cut using Raps tirz)
500mcg BPC157 nightly
4iu GH nightly
(was running Raps redtops until I ran out)

Premium Supps
Warrior PWO
Inj L Carnitine 900-1200mg PWO
Creatine HCL 3gm daily AM/PM

Diet consists mostly of bananas, banana bread, sour dough, salted natural butter, coconut oil, cottage cheese, eggs, goats cheese, yakult, greek yoghurt, blueberries, bone broth, chicken breast, brocolli, steamed white rice, turkey breast and basa fillets. Pretty much entirely from Aldi. Every few weeks I'll cook up lamb or grass fed beef liver. I do eat alot of rice lately.

I only have a fridge, microwave, a toaster and a single plate induction cooktop.

Daily Supps are Nutralife Liver support, digestive enzymes, debloat detox, Tudca is ebay sourced.

Once or twice weekly Supps are Alpha lipoic acid, berberine, L-Tyrosine, Acetyl L Carnitine, P5P, Methylene blue, 50kiu VitD3, K2, 5HTP, Zinc citrate50, baby asprin, VitC, Ivermectin, Cialis, Citrulline.

Protein powder is True Protein WPI90 which I use in my greek yoghurt and bone broth or random cottage cheese cooking.

I also dose bone broth with an extra 30gm of Collagen protein peptides if thats gunna be the meal for the night.

I often get lazy and have protein recovery shakes and bars post workout or throughout the day if I'm trying to get extra calories in. (I know, not great)
The Superdrol fueled workouts can be taxing on a Friday and I'll feel shakey like low blood sugar so i'll eat banana bread or a musashi wafer intra workout and feel miles better.

Recently started using Liquid I.V. electrolytes (2 sachets max a day) intra workout and during the workday
(Bro its fuggen hot in the workshop these days) I try to get 3-4 litres of water in over the workday and an extra 1-2 over night.

Workouts are a little bit random on the workdays because its packed and we only have 30-45mins to swing some tin.

But I try to do a full body workout, high resistance incumbent bike for 50cal warmup, 20ish pushups warmup, pullups with L sit warmup. horizontal push, leg press, leg curl, horizonal pull, shrugs, kettlebell curls, carry or barbell curls, roman chair for abs, or situps.

On a friday i can spend 2 hours taking adequate rests and focusing on 6 or so compound movements and a bunch of isolated movements after or in between After abs I can also get a decent kettlebell swing, carry, squat, curl and press set in too as the finisher for the day.

I havent done straight bench (can hit two plates for 2-3reps) or deadlift in sometime as I'm risk aversive at my age and its hard to get a spot on the pad at my gym alot of the time. I experience a bit of shoulder discomfort and I'm nursing a bicep tendon injury in my left arm which is hampering progress and makes for noticeable imbalance in appearance as a result.
I've never barbell squatted but I'd love to start getting some experience in that and hack squats.

That's what I have for the intro, thanks for reading this far. Happy to add more and excited to get more refined with it all and train, eat and track, with more accuracy intention and purpose now.

Todays Pics. Woke up hungry feeling a bit "fluffy" if that makes sense? Coulda been last nights NPP?
88.7kg, 9k steps, 3900cals, 4+ltrs water.

Any input is greatly appreciated

-K.

You don't necessarily have to do deadlifting or straight bench to get in a good workout. In fact, there's no such thing as doing a specific workout that's required. At the end of the day, it's all about doing what's best for you to keep yourself healthy. @Doctakay

 

[HarleyGuy]

Friday Morning 28/11/2025 Workout

Pre workout:
900mg Premium Supps LCar I.M.
10mg @Raptor Labs var sub ling.
200mg caffeine
3gm Premium Supps Creatine HCL.
100mg Genuine Viagra.
1 Aldi Banana Bread slice.

Intra workout:
1.2 Ltr water with Liquid I.V.
Muscle Chef Recovery Bar Choc Fudge

Workout:

Leg extension
61kg x 10 reps
103kg x 8 reps
82kg x 11 reps

Supernated pullups
8 x reps 2 sets

Laying Ham Leg Curl
46kg x 12 reps
67kg x 10 reps

(This is where I had a phone call about a family medical emergency and there was nothing I could do to help, which was shit, and it mentally threw my whole session into a ditch)

Iso incline plate loaded chest press
40kg x 12 reps (1 plate each)
110kg x 6 reps (2 plate + 15kg each)
80kg x 10 reps (2 plate each)

Supanated grip pullups x 5

Straight BarBell Curl
25kg x 20 reps
30kg x 12 reps
25kg x 10 reps

Supanated grip pullup x 5

Iso Horizontal plate loaded bench press
80kg x 12 reps (2 plate ea)
80kg x 7.5 reps

L sit neutral grip pullups x 8

Rear delt row on BSS machine
40kg x 10 (1 plate each)

Shrugs on BSS machine
40kg x 20 (1 plate each)

Decline bench ab crunches
5kg x 1min

Roman chair
Ab knee raises x 16
Ab leg swings x 16

Warm Down

Kettlebell swings
16kg x 20

Kettlebell curls 16kg x 10 reps.
(Curl front, curl to left shoulder, curl to front, curl to right shoulder = 1 rep)

Quick pump check and then shower.
Off to get groceries, fuel, and some pins from the chemist before the long drive home.

Looking ripped bro! Like the log so far and that you took the advice to go to that 2:1 ratio.

That phone call goes to show that our mental health plays a big role in the gym and vice versa the gym helps with our mental health. I hope everything worked out okay bro.

 

[Doctakay]

@Doctakay you should check out my log and look at the homemade bars i make. takes minutes to make and they are good for a whole week in the fridge. works great for me when i go fishing

Cheers @stevesmi , following now.
Keen to try those bars my bro

 

[Doctakay]

Looking ripped bro! Like the log so far and that you took the advice to go to that 2:1 ratio.

That phone call goes to show that our mental health plays a big role in the gym and vice versa the gym helps with our mental health. I hope everything worked out okay bro.

@HarleyGuy Thankyou so much brother You're dead right about the gym's role in mental health.
It's still touch and go with my Elder in a touch and go situation still in emergency treatment. Hoping for the best.
It did rattle me and it was hard to shake, I pulled up alright in the end.

I am very optimistic about the new ratio getting me propper dialed in and more focused with less brain fog.

The gym is where I go to better myself, enjoy myself and find that stillness away from the noise.

Appreciate You Brother

 

[Doctakay]

You don't necessarily have to do deadlifting or straight bench to get in a good workout. In fact, there's no such thing as doing a specific workout that's required. At the end of the day, it's all about doing what's best for you to keep yourself healthy. @Doctakay

@2Thick Thank you Brother. You're absolutely right, no need for any strict specifics. I'm having fun and enjoying the workouts. It gives me peace and keeps me happy.

 

[Doctakay]

@Doctakay i'm glad to see this hard work you are doing, you are pushing some good exercises and core training as well. that is something i love to see!

Thankyou @Ulter, appreciate you checking out my log brother.

 

[Doctakay]

@Doctakay great start to the log man you’re definitely lean. Awesome physique

@ballin2504 Thank you brother I'm giving it a crack. Appreciate you checking out the log.

 

[Doctakay]

you have some nice visual abs. that is a good thing. @Doctakay and I like that you're doing the shrugs and rear delt rows as well.

Much appreciated @ROIDDERS You have an insane physique my bro I'd be stoked to get even half way to what you've achieved.

 

[Doctakay]

bros you looking solid. the training looking good. NPP can make you a bit fluffy yeah @Doctakay

Thank You @ceo I appreciate you having a squiz at the log my bro. Gunna be keeping the npp low for now for that reason, but I love what it does to blow up my delts and lubricate the joints.

 

[waggat]

Friday Morning 28/11/2025 Workout

Pre workout:
900mg Premium Supps LCar I.M.
10mg @Raptor Labs var sub ling.
200mg caffeine
3gm Premium Supps Creatine HCL.
100mg Genuine Viagra.
1 Aldi Banana Bread slice.

Intra workout:
1.2 Ltr water with Liquid I.V.
Muscle Chef Recovery Bar Choc Fudge

Workout:

Leg extension
61kg x 10 reps
103kg x 8 reps
82kg x 11 reps

Supernated pullups
8 x reps 2 sets

Laying Ham Leg Curl
46kg x 12 reps
67kg x 10 reps

(This is where I had a phone call about a family medical emergency and there was nothing I could do to help, which was shit, and it mentally threw my whole session into a ditch)

Iso incline plate loaded chest press
40kg x 12 reps (1 plate each)
110kg x 6 reps (2 plate + 15kg each)
80kg x 10 reps (2 plate each)

Supanated grip pullups x 5

Straight BarBell Curl
25kg x 20 reps
30kg x 12 reps
25kg x 10 reps

Supanated grip pullup x 5

Iso Horizontal plate loaded bench press
80kg x 12 reps (2 plate ea)
80kg x 7.5 reps

L sit neutral grip pullups x 8

Rear delt row on BSS machine
40kg x 10 (1 plate each)

Shrugs on BSS machine
40kg x 20 (1 plate each)

Decline bench ab crunches
5kg x 1min

Roman chair
Ab knee raises x 16
Ab leg swings x 16

Warm Down

Kettlebell swings
16kg x 20

Kettlebell curls 16kg x 10 reps.
(Curl front, curl to left shoulder, curl to front, curl to right shoulder = 1 rep)

Quick pump check and then shower.
Off to get groceries, fuel, and some pins from the chemist before the long drive home.

Looking good mate! Nice looking workout as well. I like how you have a higher weight, lower rep set then a back-off set.

 

[Doctakay]

Friday Night Fuckaround Workout with RickyBobby
2nd session for the day and alot of driving back to home and then into the city, only had a ten minute nap at home and a feed of chicken, rice, brocolli, and hot sauce so I was pretty tired but the vibes were good.

My mate has been getting into the gym and I love to yarn with him at work about how he's going with it all and what not.
I was excited to go see his home base and hang out and swing some tin a little after his circuit class session.
Its become a bit of a passion of mine and I love to see people getting into the lifestyle change. I'll always 100% support and encourage anyone looking to self improvement. Looking at his log book, He's made alot of progress in his strength and fitness goals with one of those chain gym 8 week challenge type things, some weeks seeing a 15 to 20% jump in strength. Fucken amazing. Love that for him.

Bit of a drive and I got into the city about 7, he showed me about and explained he would like to get more into the free weights and machines but said he didnt know much about the pin or plate loaded machines and cable racks.

I was surprised to see alot of Nautilus gear and I wondered if they had a version of Mensers pull over machine... They fucken did and I was stoked hahaha.

10mg @Raptor Labs Superdrol
(Shallow glute inj. All PWO taken before leaving home)
20mg @Raptor Labs Cialis
Premium Supps Creatine HCL 3gm.
Liquid IV for hydration Intra.


The Workout.
Nothing regimented just a cruisy gym hang session.

Supinated Pullups with L sit x 5

Nautilus Compound Row
45kg x10
75kg x 12
75kg x 14

Dead Hang 1.5mins

Tried wide grip pull up and failed 3/4 up left hand bicep tendon lit up and stopped me from the attempt.

Tricep Cable Pull Down
27kg x 10

Neutral Grip Pullup x 6

Lat Cable Swing (same cable rack)
27kg x 12

Supinated forearm cable curls
Front 22kg x 10
Rear 22kg x 10

Pronated Forearm cable curls
Front 22kg x 10
Rear 22kg x 10

Bench Press
100kg x MASSIVE FAIL
(shoulder and bicep flare up)
80kg x 10 Smooth but sore now.

Nautilus Belt Leg Press/Calf Raise
Full stack
91kg x 10
91kg x 12

Nautilus Tricep/Lat Pull Over
40 kg x 8
65 kg x 12

*For the pump before leaving)
20kg Kettlebell curl sequence x 4 reps
(Front,Left,Front,Right = 1 rep)

Bent over Barbell Row
50kg x 12.

Pump check had me appreciating that superdrol but given the nature of the gym I wasnt able to get a pump check photo. Then off to get some takeaway boxes at the Korean Fried Chicken joint in the city, before getting home at 12am to an echidna greeting me in the driveway.

Gunna need some rest and recovery now with a bit of shoulder impingement and that persistent bicep tendon issue.

 

[Doctakay]

Looking good mate! Nice looking workout as well. I like how you have a higher weight, lower rep set then a back-off set.

Thanks @waggat my Bro, I'm trying the idea of going in a little heavy and dropping down to get that last bit out of me.

 

[waggat]

Friday Night Fuckaround Workout with RickyBobby
2nd session for the day and alot of driving back to home and then into the city, only had a ten minute nap at home and a feed of chicken, rice, brocolli, and hot sauce so I was pretty tired but the vibes were good.

My mate has been getting into the gym and I love to yarn with him at work about how he's going with it all and what not.
I was excited to go see his home base and hang out and swing some tin a little after his circuit class session.
Its become a bit of a passion of mine and I love to see people getting into the lifestyle change. I'll always 100% support and encourage anyone looking to self improvement. Looking at his log book, He's made alot of progress in his strength and fitness goals with one of those chain gym 8 week challenge type things, some weeks seeing a 15 to 20% jump in strength. Fucken amazing. Love that for him.

Bit of a drive and I got into the city about 7, he showed me about and explained he would like to get more into the free weights and machines but said he didnt know much about the pin or plate loaded machines and cable racks.

I was surprised to see alot of Nautilus gear and I wondered if they had a version of Mensers pull over machine... They fucken did and I was stoked hahaha.

10mg @Raptor Labs Superdrol
(Shallow glute inj. All PWO taken before leaving home)
20mg @Raptor Labs Cialis
Premium Supps Creatine HCL 3gm.
Liquid IV for hydration Intra.


The Workout.
Nothing regimented just a cruisy gym hang session.

Supinated Pullups with L sit x 5

Nautilus Compound Row
45kg x10
75kg x 12
75kg x 14

Dead Hang 1.5mins

Tried wide grip pull up and failed 3/4 up left hand bicep tendon lit up and stopped me from the attempt.

Tricep Cable Pull Down
27kg x 10

Neutral Grip Pullup x 6

Lat Cable Swing (same cable rack)
27kg x 12

Supinated forearm cable curls
Front 22kg x 10
Rear 22kg x 10

Pronated Forearm cable curls
Front 22kg x 10
Rear 22kg x 10

Bench Press
100kg x MASSIVE FAIL
(shoulder and bicep flare up)
80kg x 10 Smooth but sore now.

Nautilus Belt Leg Press/Calf Raise
Full stack
91kg x 10
91kg x 12

Nautilus Tricep/Lat Pull Over
40 kg x 8
65 kg x 12

*For the pump before leaving)
20kg Kettlebell curl sequence x 4 reps
(Front,Left,Front,Right = 1 rep)

Bent over Barbell Row
50kg x 12.

Pump check had me appreciating that superdrol but given the nature of the gym I wasnt able to get a pump check photo. Then off to get some takeaway boxes at the Korean Fried Chicken joint in the city, before getting home at 12am to an echidna greeting me in the driveway.

Gunna need some rest and recovery now with a bit of shoulder impingement and that persistent bicep tendon issue.

Nice find with the pullover machine. Would love to try one hey!

 

[HarleyGuy]

Friday Night Fuckaround Workout with RickyBobby
2nd session for the day and alot of driving back to home and then into the city, only had a ten minute nap at home and a feed of chicken, rice, brocolli, and hot sauce so I was pretty tired but the vibes were good.

My mate has been getting into the gym and I love to yarn with him at work about how he's going with it all and what not.
I was excited to go see his home base and hang out and swing some tin a little after his circuit class session.
Its become a bit of a passion of mine and I love to see people getting into the lifestyle change. I'll always 100% support and encourage anyone looking to self improvement. Looking at his log book, He's made alot of progress in his strength and fitness goals with one of those chain gym 8 week challenge type things, some weeks seeing a 15 to 20% jump in strength. Fucken amazing. Love that for him.

Bit of a drive and I got into the city about 7, he showed me about and explained he would like to get more into the free weights and machines but said he didnt know much about the pin or plate loaded machines and cable racks.

I was surprised to see alot of Nautilus gear and I wondered if they had a version of Mensers pull over machine... They fucken did and I was stoked hahaha.

10mg @Raptor Labs Superdrol
(Shallow glute inj. All PWO taken before leaving home)
20mg @Raptor Labs Cialis
Premium Supps Creatine HCL 3gm.
Liquid IV for hydration Intra.


The Workout.
Nothing regimented just a cruisy gym hang session.

Supinated Pullups with L sit x 5

Nautilus Compound Row
45kg x10
75kg x 12
75kg x 14

Dead Hang 1.5mins

Tried wide grip pull up and failed 3/4 up left hand bicep tendon lit up and stopped me from the attempt.

Tricep Cable Pull Down
27kg x 10

Neutral Grip Pullup x 6

Lat Cable Swing (same cable rack)
27kg x 12

Supinated forearm cable curls
Front 22kg x 10
Rear 22kg x 10

Pronated Forearm cable curls
Front 22kg x 10
Rear 22kg x 10

Bench Press
100kg x MASSIVE FAIL
(shoulder and bicep flare up)
80kg x 10 Smooth but sore now.

Nautilus Belt Leg Press/Calf Raise
Full stack
91kg x 10
91kg x 12

Nautilus Tricep/Lat Pull Over
40 kg x 8
65 kg x 12

*For the pump before leaving)
20kg Kettlebell curl sequence x 4 reps
(Front,Left,Front,Right = 1 rep)

Bent over Barbell Row
50kg x 12.

Pump check had me appreciating that superdrol but given the nature of the gym I wasnt able to get a pump check photo. Then off to get some takeaway boxes at the Korean Fried Chicken joint in the city, before getting home at 12am to an echidna greeting me in the driveway.

Gunna need some rest and recovery now with a bit of shoulder impingement and that persistent bicep tendon issue.

Get at least some BPC-157 for that shoulder. I used BPC/TB/GHK-Cu and it healed my torn tendons in 6 weeks!

And kill and eat whatever the fuck that is (take the quills out first).

 

[LevButlerov]

I'll see what I can do. The closest thing to a probiotic/prebiotic I'm taking at the moment is Yakult light. Daily a.m. and p.m.

get actual capsules please @Doctakay

 

[LevButlerov]

Thanks @LevButlerov. I'd like to hit wide grip pronated, but the second i try my left elbow and the connective tissue near the bicep lights up like a hot poker and i can barely get one done and its game over. Sometimes stops me from being able to lift much of anything throughout the day if I try. Needs work and slow rehab. Haven't fully got to the bottom of that one yet.

stick to chin ups I have clients with the other issue, they cant chin up but can wide grip @Doctakay

 

[Doctakay]

Looking good mate! Nice looking workout as well. I like how you have a higher weight, lower rep set then a back-off set.

Thanks @waggat my Bro, I'm trying the idea of going in a little heavy and dropping down to get that last bit out of me.

Nice find with the pullover machine. Would love to try one hey!

Grouse machine my dude. Good fun.

 

[Doctakay]

get actual capsules please @Doctakay

As soon as I can. Do you have a brand or a particular pre/pro you could recommend me at all brother?

 

[Doctakay]

Get at least some BPC-157 for that shoulder. I used BPC/TB/GHK-Cu and it healed my torn tendons in 6 weeks!

And kill and eat whatever the fuck that is (take the quills out first).

Got some more BPC on the way from the good man @Wolfenstein soon.

When funds permit I can add the synergistic compounds. I find the BPC also helps with digestion.

I can probably get some more collegen protein peptide powder as a fill in before then.

 

[LevButlerov]

As soon as I can. Do you have a brand or a particular pre/pro you could recommend me at all brother?

You can post the brand you DM me in the open @Doctakay and it will work

 

[Doctakay]

Thanks @LevButlerov

Here's an update on daily pre/probiotics.

Probiotic:
LifeSpace Broad Spectrum
(I'll be in the city again so purchase this weekend)

Additional Prebiotic:
Nutralife Gut Relief
I found this powder near untouched in the back of my supps shelf, so i'll add it into the rotation.

 

[Doctakay]

Here's a nutritional update of the past few weeks.

(I would post them in the text but I keep getting an error)

 

[Doctakay]

Steps for the month.

Don't mind the anomaly for 2023 must have been a date change or something, i did do ALOT of bushwalking that year, but that seems excessive.

 

[LevButlerov]

Thanks @LevButlerov

Here's an update on daily pre/probiotics.

Probiotic:
LifeSpace Broad Spectrum
(I'll be in the city again so purchase this weekend)

Additional Prebiotic:
Nutralife Gut Relief
I found this powder near untouched in the back of my supps shelf, so i'll add it into the rotation.

thats perfect lets get it started ED

 

[LevButlerov]

Here's a nutritional update of the past few weeks.

(I would post them in the text but I keep getting an error)

can you boost protein closer to 270? @Doctakay

 

[LevButlerov]

Steps for the month.

Don't mind the anomaly for 2023 must have been a date change or something, i did do ALOT of bushwalking that year, but that seems excessive.

goods steps but lets build that up

 

[stevesmi]

Cheers @stevesmi , following now.
Keen to try those bars my bro

yeah they are great

 

[Ulter]

Thankyou @Ulter, appreciate you checking out my log brother.

EVO family respect

 

[ceo]

Thank You @ceo I appreciate you having a squiz at the log my bro. Gunna be keeping the npp low for now for that reason, but I love what it does to blow up my delts and lubricate the joints.

bros that not the only thing you like to use to lube lol

 

[ROIDDERS]

Much appreciated @ROIDDERS You have an insane physique my bro I'd be stoked to get even half way to what you've achieved.

you will get there and more!

 

[2Thick]

@2Thick Thank you Brother. You're absolutely right, no need for any strict specifics. I'm having fun and enjoying the workouts. It gives me peace and keeps me happy.

that is what we live for

 

[Tiger Salman Khan]

Here's a nutritional update of the past few weeks.

(I would post them in the text but I keep getting an error)

@Doctakay amazing updates bro....

 

[Doctakay]

Meal Prep done for the next two days.
Pics below...

The diet will hopefully be locked in now with the only variables on the day being whether I have Basa Fillet, Chicken Breast or Turkey Breast.
All animal protein started at 200gm before cooking and the net cooked weight is how I'll refer to them from this post onward.

Morning 4:00am
3 x Raw Egg
1 x Aldi sour dough
1 x Slice Aldi Goats Cheese
5gm Vegemite
1 tsp Aldi Salted Butter

Morning 6:00am
Coles Banana Bread slice
Black triple espresso
Protein Bar (avg 30gm)

9am Smoko
200gm Chicken Breast (Cooked Weight)
120gm White Rice
120gm Brocolli
1 x Yakult Lite

12:30pm Lunch
175gm Turkey Breast (Cooked Weight)
120gm White Rice
120gm Brocolli

250gm Aldi Greek Yoghurt
60gm Blueberries
25gm Moser Roth 70% Dark Choc
10gm Nestle Milo
30gm WPI90 Whey Protein Isolate
10gm Beef Collagen Protein Peptide

6:00pm Dinner
150gm Skinless Basa Fillet (Cooked Weight)
120gm White Rice
1 x Yakult Lite

100gm Aldi Greek Yoghurt
30gm Blueberries
20gm Beef Collagen Protein Peptide

630pm Protein before Bedtime
500ml Aldi Bone Broth
60gm WPI90 Whey Protein Isolate
20gm Beef Collagen Protein Peptide


I think I'll stick to Chicken and Turkey breast from now on as the final cooked weight of the Basa fillet is pretty poor.

Food and sleep has been trash given travelling to see family at the hospital and what not.
All I had today was a Carmens Muesli Bar after I had my Reta.
Dinner tonight was a Betty's Burgers Noosa Burger with an extra meat patty and a small strawberry thick shake. 200gm lemon pepper chicken breast and 2 scrambled eggs, my Dog taxes a bit though as she does...

 

[Doctakay]

thats perfect lets get it started ED

can you boost protein closer to 270? @Doctakay

Taking these day and night @LevButlerov

Got another bag of WPI and Collagen to up the protein as well.

 

[Doctakay]

Todays Compounds
Sun 30/11/2025

Oils
@Raptor Labs

TestE 500mg
EQ 250mg
NPP 50mg


Peps
Austrix
@Wolfenstein

Reta 1mg
BPC157 - 500mcg (Last Dose till Reup)
HGH - 4iu (ED Nightly)

Taking the sound advice to change ratios. I'll keep test the same and lower the EQ down.

I had an order arrive today from Premium Supps. I was happy enough with their Creatine HCL and injectable L Carnitine despite its HORRIBLE p.i.p, so I afterpayed some shit from their recent sale. I got the Glycerol just to make up the cart cost for free shipping, apparently good for intra workout? Anyone had any experience with this stuff?

 

[LevButlerov]

Taking these day and night @LevButlerov

Got another bag of WPI and Collagen to up the protein as well.

That will work perfect @Doctakay

 

[LevButlerov]

Todays Compounds
Sun 30/11/2025

Oils
@Raptor Labs

TestE 500mg
EQ 250mg
NPP 50mg


Peps
Austrix
@Wolfenstein

Reta 1mg
BPC157 - 500mcg (Last Dose till Reup)
HGH - 4iu (ED Nightly)

Taking the sound advice to change ratios. I'll keep test the same and lower the EQ down.

I had an order arrive today from Premium Supps. I was happy enough with their Creatine HCL and injectable L Carnitine despite its HORRIBLE p.i.p, so I afterpayed some shit from their recent sale. I got the Glycerol just to make up the cart cost for free shipping, apparently good for intra workout? Anyone had any experience with this stuff?

Good stack @Doctakay l carnitine I dont even know why guys inject it, not worth the extra injection for me imo

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

 

[LevButlerov]

Meal Prep done for the next two days.
Pics below...

The diet will hopefully be locked in now with the only variables on the day being whether I have Basa Fillet, Chicken Breast or Turkey Breast.
All animal protein started at 200gm before cooking and the net cooked weight is how I'll refer to them from this post onward.

Morning 4:00am
3 x Raw Egg
1 x Aldi sour dough
1 x Slice Aldi Goats Cheese
5gm Vegemite
1 tsp Aldi Salted Butter

Morning 6:00am
Coles Banana Bread slice
Black triple espresso
Protein Bar (avg 30gm)

9am Smoko
200gm Chicken Breast (Cooked Weight)
120gm White Rice
120gm Brocolli
1 x Yakult Lite

12:30pm Lunch
175gm Turkey Breast (Cooked Weight)
120gm White Rice
120gm Brocolli

250gm Aldi Greek Yoghurt
60gm Blueberries
25gm Moser Roth 70% Dark Choc
10gm Nestle Milo
30gm WPI90 Whey Protein Isolate
10gm Beef Collagen Protein Peptide

6:00pm Dinner
150gm Skinless Basa Fillet (Cooked Weight)
120gm White Rice
1 x Yakult Lite

100gm Aldi Greek Yoghurt
30gm Blueberries
20gm Beef Collagen Protein Peptide

630pm Protein before Bedtime
500ml Aldi Bone Broth
60gm WPI90 Whey Protein Isolate
20gm Beef Collagen Protein Peptide


I think I'll stick to Chicken and Turkey breast from now on as the final cooked weight of the Basa fillet is pretty poor.

Food and sleep has been trash given travelling to see family at the hospital and what not.
All I had today was a Carmens Muesli Bar after I had my Reta.
Dinner tonight was a Betty's Burgers Noosa Burger with an extra meat patty and a small strawberry thick shake. 200gm lemon pepper chicken breast and 2 scrambled eggs, my Dog taxes a bit though as she does...

Beautiful meal pics but the sleep is a real issue worried about this part. @Doctakay any naps?

 

[HarleyGuy]

Todays Compounds
Sun 30/11/2025

Oils
@Raptor Labs

TestE 500mg
EQ 250mg
NPP 50mg


Peps
Austrix
@Wolfenstein

Reta 1mg
BPC157 - 500mcg (Last Dose till Reup)
HGH - 4iu (ED Nightly)

Taking the sound advice to change ratios. I'll keep test the same and lower the EQ down.

I had an order arrive today from Premium Supps. I was happy enough with their Creatine HCL and injectable L Carnitine despite its HORRIBLE p.i.p, so I afterpayed some shit from their recent sale. I got the Glycerol just to make up the cart cost for free shipping, apparently good for intra workout? Anyone had any experience with this stuff?

Got another bag of WPI and Collagen

Nice choice to continue the collagen, I'm a big fan of it and believe it's very underrated and not used enough.

I'll keep test the same and lower the EQ down.

Smart choice. A 2:1 ratio can mitigate the EQ crashing your e2

I got the Glycerol just to make up the cart cost for free shipping, apparently good for intra workout? Anyone had any experience with this stuff?

This is an overrated preworkout and intraworkout supp imo, it helps you retain water for longer performance and is supposedly good for the intra workout pump but that's about it. Nothing that contributes to recovery or anabolism. I think @LevButlerov likes it though if I do remember?

 

[waggat]

Meal Prep done for the next two days.
Pics below...

The diet will hopefully be locked in now with the only variables on the day being whether I have Basa Fillet, Chicken Breast or Turkey Breast.
All animal protein started at 200gm before cooking and the net cooked weight is how I'll refer to them from this post onward.

Morning 4:00am
3 x Raw Egg
1 x Aldi sour dough
1 x Slice Aldi Goats Cheese
5gm Vegemite
1 tsp Aldi Salted Butter

Morning 6:00am
Coles Banana Bread slice
Black triple espresso
Protein Bar (avg 30gm)

9am Smoko
200gm Chicken Breast (Cooked Weight)
120gm White Rice
120gm Brocolli
1 x Yakult Lite

12:30pm Lunch
175gm Turkey Breast (Cooked Weight)
120gm White Rice
120gm Brocolli

250gm Aldi Greek Yoghurt
60gm Blueberries
25gm Moser Roth 70% Dark Choc
10gm Nestle Milo
30gm WPI90 Whey Protein Isolate
10gm Beef Collagen Protein Peptide

6:00pm Dinner
150gm Skinless Basa Fillet (Cooked Weight)
120gm White Rice
1 x Yakult Lite

100gm Aldi Greek Yoghurt
30gm Blueberries
20gm Beef Collagen Protein Peptide

630pm Protein before Bedtime
500ml Aldi Bone Broth
60gm WPI90 Whey Protein Isolate
20gm Beef Collagen Protein Peptide


I think I'll stick to Chicken and Turkey breast from now on as the final cooked weight of the Basa fillet is pretty poor.

Food and sleep has been trash given travelling to see family at the hospital and what not.
All I had today was a Carmens Muesli Bar after I had my Reta.
Dinner tonight was a Betty's Burgers Noosa Burger with an extra meat patty and a small strawberry thick shake. 200gm lemon pepper chicken breast and 2 scrambled eggs, my Dog taxes a bit though as she does...

Nice looking meals mate!

 

[waggat]

Todays Compounds
Sun 30/11/2025

Oils
@Raptor Labs

TestE 500mg
EQ 250mg
NPP 50mg


Peps
Austrix
@Wolfenstein

Reta 1mg
BPC157 - 500mcg (Last Dose till Reup)
HGH - 4iu (ED Nightly)

Taking the sound advice to change ratios. I'll keep test the same and lower the EQ down.

I had an order arrive today from Premium Supps. I was happy enough with their Creatine HCL and injectable L Carnitine despite its HORRIBLE p.i.p, so I afterpayed some shit from their recent sale. I got the Glycerol just to make up the cart cost for free shipping, apparently good for intra workout? Anyone had any experience with this stuff?

I just made an order for the first time from premium supps. Some good deals with the black friday sale hey.

 

[Doctakay]

I just made an order for the first time from premium supps. Some good deals with the black friday sale hey.

They sucked me in with that 50% off... Couldn't knock that

 

[waggat]

They sucked me in with that 50% off... Couldn't knock that

30 bucks or so for a kg of creatine is cheap though hey! I got some of the pre-workout as well and protein water for the wife.

 

[Doctakay]

Nice find with the pullover machine. Would love to try one hey!

Rickybobby sent me a pic cos I forgot to grab one the other night.

 

[Doctakay]

Morning Workout
Monday 1/12/2025
PWO SUPPS
3gms Creatine
50mg Cialis
Daily Pre and Probiotic
5mg Inj Superdrol

3 Raw Eggs and Sour Dough with vegemite and Goats cheese.

Gym wasnt too packed but still we only had 45 mins max to sort it out.
Maybe 90ish seconds rest between each different exercise or set?

Warmup
Incumbant Bike 50 cals

6 x Supanated pullup

Hamstring Seated Cable Curl
47kg x 12 reps
75kg x 15 reps

Seated Cable Leg Extensions
54kg x 12 reps
96kg x 14 reps

(Leg ext and Ham curls super setted)

Iso Horizontal Bench Press
100kg x 8 reps (2.5 plates/side)
80kg x 10 reps (+10 partials 2 plates/side)
60kg x 10 reps (+10 partials 1.5 plates/side)

L sit neutral grip pullup x 5

Rear Delt Row on BSS Machine
40kg x 20 reps (1 plate/side)
40kg x 12 reps (1 plate/side)

Wheelbarrow Shrugs on BSS machine
40kg x 40 reps (1 plate/side)
40kg x 30 reps (1 plate/side)

(Rows and Shrugs on BSS super setted)

Straight Barbell Curl
30kg x 20 reps
25kg x 16 reps

(Form was sloppy to the end)

Running well and truely out of time now
15 pushups
5 Tyson Pushups
(Waiting for Roman Chair)

Roman Chair Ab Work
(Alternating movements to total 20 movements)
Straight leg swing x 10
Knee Raises x 10

Quick pump check, (poor lighting and posing) too scared to ask someone of they'll take photos for me.
Quickest of showers and rush off to be on time for work.

Some small improvements on Rear Delt and Legs. Iso Bench... Meh.

 

[Doctakay]

Daily Nutrition
4431 Cals
(Probably a bit over estimated)

Sleep 6hrs 45mins
830pm - 315am
Broken sleep

6242+ Steps

89kg
AM weight

 

[LevButlerov]

Rickybobby sent me a pic cos I forgot to grab one the other night.

thats a nice machine

 

[LevButlerov]

Morning Workout
Monday 1/12/2025
PWO SUPPS
3gms Creatine
50mg Cialis
Daily Pre and Probiotic
5mg Inj Superdrol

3 Raw Eggs and Sour Dough with vegemite and Goats cheese.

Gym wasnt too packed but still we only had 45 mins max to sort it out.
Maybe 90ish seconds rest between each different exercise or set?

Warmup
Incumbant Bike 50 cals

6 x Supanated pullup

Hamstring Seated Cable Curl
47kg x 12 reps
75kg x 15 reps

Seated Cable Leg Extensions
54kg x 12 reps
96kg x 14 reps

(Leg ext and Ham curls super setted)

Iso Horizontal Bench Press
100kg x 8 reps (2.5 plates/side)
80kg x 10 reps (+10 partials 2 plates/side)
60kg x 10 reps (+10 partials 1.5 plates/side)

L sit neutral grip pullup x 5

Rear Delt Row on BSS Machine
40kg x 20 reps (1 plate/side)
40kg x 12 reps (1 plate/side)

Wheelbarrow Shrugs on BSS machine
40kg x 40 reps (1 plate/side)
40kg x 30 reps (1 plate/side)

(Rows and Shrugs on BSS super setted)

Straight Barbell Curl
30kg x 20 reps
25kg x 16 reps

(Form was sloppy to the end)

Running well and truely out of time now
15 pushups
5 Tyson Pushups
(Waiting for Roman Chair)

Roman Chair Ab Work
(Alternating movements to total 20 movements)
Straight leg swing x 10
Knee Raises x 10

Quick pump check, (poor lighting and posing) too scared to ask someone of they'll take photos for me.
Quickest of showers and rush off to be on time for work.

Some small improvements on Rear Delt and Legs. Iso Bench... Meh.

Looking lean in the pics i see abs coming out
hammys hit good 75kgs!

 

[LevButlerov]

Daily Nutrition
4431 Cals
(Probably a bit over estimated)

Sleep 6hrs 45mins
830pm - 315am
Broken sleep

6242+ Steps

89kg
AM weight

400 grams of protein! keep that up for 2 weeks and you get protein KING title @Doctakay impressive

 

[Doctakay]

400gms protein and 4000+ cals was waaaaay too much to handle @LevButlerov

Farting like a demon and full on polumboism for a day or so. Gunna have to reel the calories back and rethink the diet. Fucked around with protein bars the past couple of days and they should only be on workout days as a.quick.post workout filler... so time to reset, and go back to my original meal plans that sat around 3300 cals, and less rice on non workout days. I should be drinking more water too, been a bit low there.

Gotta get some more BPC back into the stack asap.

BPC is paramount for my digestion and goes hand in hand with the GH, no contest, absolutely essential and I cant be convinced otherwise, I will die on that hill.

Also dropping the NPP from the stack which is love hate. I love what NPP does for me physically but I'm not tolerating it well mentally atm, especially at work and that's causing some problems. Bit of paranoia and confusion so as a process of elimination, I'll leave it out and see how I feel moving forward. Which is a bit of a shame, but its in the interest of a better picture of health.

 

[Doctakay]

If I can find Mast Prop in time I would like to swap that out for the NPP and try to be dry, nice and grainy by Christmas day/new years.

 

[LevButlerov]

400gms protein and 4000+ cals was waaaaay too much to handle @LevButlerov

Farting like a demon and full on polumboism for a day or so. Gunna have to reel the calories back and rethink the diet. Fucked around with protein bars the past couple of days and they should only be on workout days as a.quick.post workout filler... so time to reset, and go back to my original meal plans that sat around 3300 cals, and less rice on non workout days. I should be drinking more water too, been a bit low there.

Gotta get some more BPC back into the stack asap.

BPC is paramount for my digestion and goes hand in hand with the GH, no contest, absolutely essential and I cant be convinced otherwise, I will die on that hill.

Also dropping the NPP from the stack which is love hate. I love what NPP does for me physically but I'm not tolerating it well mentally atm, especially at work and that's causing some problems. Bit of paranoia and confusion so as a process of elimination, I'll leave it out and see how I feel moving forward. Which is a bit of a shame, but its in the interest of a better picture of health.

You can handle more food easy, and if you have digestive aids you wont have digestive issues @Doctakay though bars do bloat up due to sugar alcohols.

BPC when can you get it in?

If I can find Mast Prop in time I would like to swap that out for the NPP and try to be dry, nice and grainy by Christmas day/new years.

masteron is hard to come by, how about equipoise?

 

[Doctakay]

You can handle more food easy, and if you have digestive aids you wont have digestive issues @Doctakay though bars do bloat up due to sugar alcohols.

BPC when can you get it in?

masteron is hard to come by, how about equipoise?

I have the digestive aids, using the recommended dose rates. Maybe have to go up a bit?

Definately gunna stop pumping the sugary protein bars though and get more strict with the diet.

I'm currently running 500 testE : 250 EQ. Once a week dosing schedule. I have some anavar on the way now that I'm off the NPP, which will hopefully tighten me up a bit. Might see how 300EQ goes in the next fortnight. I reckon I can tolerate that pretty well

Waiting on a vendor to restock the BPC. Budget constraints atm holding me back too.

 

[Mobster]

I have the digestive aids, using the recommended dose rates. Maybe have to go up a bit?

Definately gunna stop pumping the sugary protein bars though and get more strict with the diet.

I'm currently running 500 testE : 250 EQ. Once a week dosing schedule. I have some anavar on the way now that I'm off the NPP, which will hopefully tighten me up a bit. Might see how 300EQ goes in the next fortnight. I reckon I can tolerate that pretty well

Waiting on a vendor to restock the BPC. Budget constraints atm holding me back too.

100%. Unless you make them yourself.

 

[Doctakay]

Morning Workout 4/12/2025

Sleep 830pm to 3am
6iu GH night before

Premium Supps Warrior Pre
6mg @Rap Inj Superdrol Pre
50mg Viagra Pre
Banana Bread Pre

(60 mins drive to Gym)

Liquid IV hydration Intra

Warm up 50cals Incumbant Bike

Deadhang 1minute

5 x L sit pullup

Wall Stretches for shoulder impingement

5 x L sit pullup

Tried out the new Hammer Strength Nutilus style pullover machine, but its kinda awkward , need to spend some time with it.

30kg x 16

Dont have time to mess around today so quickly moved on...

5 x incline pushup and stretch

Iso horizontal Bench
110 x 9 + 9 partials finisher (2plate+15kg each side)
5 x Pullups inbetween
80 x 6 + 9 partials finisher (2plates each side)

Faaaarken shoulder is hurting a bit now

5 x L sit Pullups

Close grip cable rows
77kg x 10
67kg x 10
57kg x 10

Rushed, pretty much no rest between sets and form got a bit sloppy..

Rear delts and shrugs on BSS
40kg (1 plate per side)
Rd row x 10
Shrug x 30
Rd row 10
Shrug 20

Straight Bar Bell Curl
30kg x 10
20kg x 16

Roman Chair x 16
Knee raises
Leg swings

15 pushups finisher.

 

[Doctakay]

Nutrition Thurs 4/12/2025

4700+ cals
Easy 7000+ steps cos my phone was on the workbench alot of the day.

Not as bloated today at all, stomach felt much more settled considering the intake, even now at the end of the day.

Wondering how to balance the diet with the amount of gear versus the frequency of gym sessions and sleep schedule (sleep absolutely has to improve and that will mean being more time efficient really)

For example am I out of balance here? Perhaps over eating or over dosing gear for the volume and intensity of my workouts and sleep? I guess if composition gets worse then I'd be over eating and need to cut cals back? Trying not to go over 15% body fat while putting on some muscle, if that makes sense.

I think a bit of Cardio is in order this weekend.

 

[Allupfromhere]

Moving well big rig and looking awesome! How you finding the inj. Superdrol

 

[Doctakay]

Moving well big rig and looking awesome! How you finding the inj. Superdrol

Thanks my bro! I can't speak highly enough about @Raptor Labs Injectable Superdrol. Its a clear favorite of mine now. Good strength and focus. I find my mood improves too. Gives me a gnarly appearance too when its in full swing

 

[Allupfromhere]

Thanks my bro! I can't speak highly enough about @Raptor Labs Injectable Superdrol. Its a clear favorite of mine now. Good strength and focus. I find my mood improves too. Gives me a gnarly appearance too when its in full swing

Hahaha love that brother!! @Raptor Labs kicking off a lot of new attention towards injectable superdrol and i cant tell you it has definitely caught my attention for sure

 

[Doctakay]

Give it a run brother if you're not already, you won't be disappointed. Absolute

 

[Raptor Labs]

Hahaha love that brother!! @Raptor Labs kicking off a lot of new attention towards injectable superdrol and i cant tell you it has definitely caught my attention for sure

Send Addy brother, need send you a Christmas present. Its not Superdrol, I swear

 

[Raptor Labs]

Thanks my bro! I can't speak highly enough about @Raptor Labs Injectable Superdrol. Its a clear favorite of mine now. Good strength and focus. I find my mood improves too. Gives me a gnarly appearance too when its in full swing

Best review read on it brother, sincerely appreciate it brother! Time to kick some big goals!

 

[Allupfromhere]

Best review read on it brother, sincerely appreciate it brother! Time to kick some big goals!

Right ey!! How can hearing this not make ya wanna try it

 

[LevButlerov]

I have the digestive aids, using the recommended dose rates. Maybe have to go up a bit?

Definately gunna stop pumping the sugary protein bars though and get more strict with the diet.

I'm currently running 500 testE : 250 EQ. Once a week dosing schedule. I have some anavar on the way now that I'm off the NPP, which will hopefully tighten me up a bit. Might see how 300EQ goes in the next fortnight. I reckon I can tolerate that pretty well

Waiting on a vendor to restock the BPC. Budget constraints atm holding me back too.

Yup go up in digestive aids a bit @Doctakay

you can pump the protein carbs as long as you train hard at the gym and cardio up!

I hope we can get your budget in order soon.

 

[Doctakay]

Best review read on it brother, sincerely appreciate it brother! Time to kick some big goals!

Thank you my bro. Love your work. Totally transformed me this year hey!

 

[stevesmi]

400gms protein and 4000+ cals was waaaaay too much to handle @LevButlerov

Farting like a demon and full on polumboism for a day or so. Gunna have to reel the calories back and rethink the diet. Fucked around with protein bars the past couple of days and they should only be on workout days as a.quick.post workout filler... so time to reset, and go back to my original meal plans that sat around 3300 cals, and less rice on non workout days. I should be drinking more water too, been a bit low there.

Gotta get some more BPC back into the stack asap.

BPC is paramount for my digestion and goes hand in hand with the GH, no contest, absolutely essential and I cant be convinced otherwise, I will die on that hill.

Also dropping the NPP from the stack which is love hate. I love what NPP does for me physically but I'm not tolerating it well mentally atm, especially at work and that's causing some problems. Bit of paranoia and confusion so as a process of elimination, I'll leave it out and see how I feel moving forward. Which is a bit of a shame, but its in the interest of a better picture of health.

@Doctakay Yeah. Not good on the stomach issues. If you're getting gassy from your foods, you might have some sort of food intolerance. A lot of times we tend to think that it's okay to have stomach issues, but it's not and it will definitely mess with your recovery.