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

[Mobster]

Not a comment on this log but 'tanking' E2 is NOT as good an idea as some seem to think.

 

[Wookie]

13th November
Week 7 Day 4 — Daily Log

Fasted Body Weight: 101.9kg(+0.8kg)
Blood Pressure: 106/67
Steps: 8,868
Resting HR: 69 bpm
Notes:
Tracking well, slight increase in weight after consecutive days decreasing.

---

Nutrition

Target Calories: 2330kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2332 kcal
Actual Macros: C: 265g | P: 229g | F: 40g
Fibre: 23
Notes:
Slightly over with carbs, this could have contributed to the increase in weight...


---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 600mg - 75mg (0.34mL)
EQ 200mg - 40mg (0.14mL)
NPP 200mg - 20mg (0.29ml)
0.77mL Daily

Injection Details: RHS VG 25gx25mm


Peptides & Regenerative:

HGH – 5 IU AM(subq)
Wolverine — 500mcg AM/PM (SubQ)
GHKCU – 1.25mg AM/PM (SubQ)

Performance / Fat Loss Aids:

Retatrutide - 5mg Monday (SubQ)
Motsc – 2mg M/W/F (SubQ)

---
Side Effects & Adjustments:
HGH in the mornings as the trial for sleep improvement.
PED change for E2 management
Increased Tudca, Fish oil and NAC for the liver values even though they are just out of range. Nothing to be real concerned about

---

Support Supplements:

No change here


---

Recovery & Health:

Sleep: 5h 54m
Fair quality with a rating of 72.
Another good sleep, first wake up was at 2:30am which for so long I haven't achieved. So it is looking promising changing HGH to AM dosing. Another thing I need to consider is if taking PM how long after food is it. That could have been the issue as well. I may consider trialling that after this trial I'm doing.


Hydration: 6 L water + electrolytes

---

Training:

Session Type: Upper
Warm-Up / Rehab: Daily perscribed
Main Lifts:

Incline Bench:
100kg x 8, 6

Machine Flys:
40kg x 10, 12

Lat Pulldown:
80kg x 8, 9

Seated Cable Row V-Grip:
85kg x 10, 10

DB Shoulder Press:
Pair 35kg x 6
Pair 33.25kg x 8

Tricep Rope Pushdown:
33.75kg x 12, 12, 12

Cable Bicep Curl:
33.75kg x 12, 12 , 12


Accessories:
Trunk Flexion (sit ups) 3x20
Stabilisation (TVA drills) 3x10 each side

Cardio: 30mins 3deg 4.5km/h


---
Pre-workout
1 scoop pump juice
1 scoop night Warrior
3g L-Argienine
10g Glycinate
2g heart salt

---

Notes:

Training Notes:
Strength remains high, another good pump today. Not as many PB increases but still doing well.

Energy/motivation:
A little diwn today, not by much but not as high as normal. We all have those days.

Coaching adjustments
None other than the PED's

Miscellaneous thoughts:
So i find out today from my Dr that the amitriptyline im taking for nerve pain increases appetite. No wonder ive been struggling and having to increase Reta to a stronger dose. Between the EQ, meds and id say the gherlin rebound its been a struggle for the Reta. Handy to know now

 

[Wookie]

Not a comment on this log but 'tanking' E2 is NOT as good an idea as some seem to think.

It definitely wasn't our plan to tank the E2 but also why I did bloods at 6 weeks after introducing EQ. I will get another test done in 2-3 weeks to see where the E2 is at after the adjustments

 

[ROIDDERS]

12th November
Week 7 Day 3— Daily Log

Fasted Body Weight: 101.1kg(-0.5kg)
Blood Pressure: 101/65
Steps: 12,285
Resting HR: 68 bpm
Notes:
Weight is down slightly but strength is still climbing. I think I am balancing out after the rapid weight increase coming out of the cut. It wont hurt for a week, slim some plump down.
---

Nutrition

Target Calories: 2330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2287 kcal
Actual Macros: C: 257g | P: 229g | F: 45g
Fibre: 21g
Notes:
Good day of adherence to the macro goals


---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 600mg - 85.7mg (0.34mL)
EQ 200mg - 28.6mg (0.14mL)
NPP 200mg - 28.6mg (0.29ml)
0.77mL Daily

Injection Details:
LHS Glute 25gx25mm


Peptides & Regenerative:
HGH – 5 IU PM (subq)
Wolverine — 500mcg AM/PM (SubQ)
GHKCU- 1.25mg AM/PM


Performance / Fat Loss Aids:

Retatrutide - 5mg Monday (SubQ)
Motsc - 1mg M/W/F

---
Side Effects & Adjustments:
Due to blood results showing low E2 sitting at 54, waiting on lcms for accurate results but either way its pretty much tanked. Coach has changed protocol, increased Test to 600mg from 525mg, lowered EQ to 200mg from 280mg and increased NPP to 200mg from 140mg.
Even though feel isnt an accurate or correct gauge of hormone levels everything feels and functions fine.


---

Support Supplements:

No changes

---

Recovery & Health:

Sleep: 5h 59m Rating of Fair 74, 3am wake up with with, I didn't get up until 3:30am. Only 2 wake ups last night with the first one being about 2.5hrs adyer going to sleep and the next one at 2:30am. So for the trial it looks like its working but will continue and monitor. The sleep itself felt good.

Hydration: 6 L water + electrolytes
No changes here the volume is constant im just working on the potassium/sodium ratio. Adding more and more heart salt isnt the solution as its increasing the sodium as well. Will have to look at supplements like potassium chloride.




---

Training:

Session Type: Legs
Warm-Up / Rehab: Daily perscribed followed by foam rolling and couch stretches

Main Lifts:

Leg Extension:
125kg x 12, 13

Single Leg Press:
150kg x 8, 8

Hack Squat:
150kg x 8, 8

Laying Hamstring Curl:
55kg x 10, 10

Straight Leg Deadlift:
110kg x 8, 10

Standing Calf RaiseSmith Machine)
160kg x 12, 15


Cardio: 20min 4deg 4kmh


---
Pre-workout
1 scoop Pump Juice
1 scoop Night Warrior
15g Glycinate


---

Notes:

Training Notes:
Another good session, increased reps and weight across most exercises. Strange how the arms get a massive pump even tho it eas leg day.

Energy/motivation:
Really good today, no issues.

Coaching adjustments:
As mentioned above peds changed to correct low E2

Miscellaneous thoughts:
Blood results waiting on LCMS for Testosterone and E2 so what is shown in the results wont be accurate but enough to know a ped adjustment was needed.

cardio is looking sweet to finish this. Always a nice challenge after a tough leg workout to do the cardio after. It just shows what kind of commitment you have. @Wookie

 

[Dreamer]

13th November
Week 7 Day 4 — Daily Log

Fasted Body Weight: 101.9kg(+0.8kg)
Blood Pressure: 106/67
Steps: 8,868
Resting HR: 69 bpm
Notes:
Tracking well, slight increase in weight after consecutive days decreasing.

---

Nutrition

Target Calories: 2330kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2332 kcal
Actual Macros: C: 265g | P: 229g | F: 40g
Fibre: 23
Notes:
Slightly over with carbs, this could have contributed to the increase in weight...


---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 600mg - 75mg (0.34mL)
EQ 200mg - 40mg (0.14mL)
NPP 200mg - 20mg (0.29ml)
0.77mL Daily

Injection Details: RHS VG 25gx25mm


Peptides & Regenerative:

HGH – 5 IU AM(subq)
Wolverine — 500mcg AM/PM (SubQ)
GHKCU – 1.25mg AM/PM (SubQ)

Performance / Fat Loss Aids:

Retatrutide - 5mg Monday (SubQ)
Motsc – 2mg M/W/F (SubQ)

---
Side Effects & Adjustments:
HGH in the mornings as the trial for sleep improvement.
PED change for E2 management
Increased Tudca, Fish oil and NAC for the liver values even though they are just out of range. Nothing to be real concerned about

---

Support Supplements:

No change here


---

Recovery & Health:

Sleep: 5h 54m
Fair quality with a rating of 72.
Another good sleep, first wake up was at 2:30am which for so long I haven't achieved. So it is looking promising changing HGH to AM dosing. Another thing I need to consider is if taking PM how long after food is it. That could have been the issue as well. I may consider trialling that after this trial I'm doing.


Hydration: 6 L water + electrolytes

---

Training:

Session Type: Upper
Warm-Up / Rehab: Daily perscribed
Main Lifts:

Incline Bench:
100kg x 8, 6

Machine Flys:
40kg x 10, 12

Lat Pulldown:
80kg x 8, 9

Seated Cable Row V-Grip:
85kg x 10, 10

DB Shoulder Press:
Pair 35kg x 6
Pair 33.25kg x 8

Tricep Rope Pushdown:
33.75kg x 12, 12, 12

Cable Bicep Curl:
33.75kg x 12, 12 , 12


Accessories:
Trunk Flexion (sit ups) 3x20
Stabilisation (TVA drills) 3x10 each side

Cardio: 30mins 3deg 4.5km/h


---
Pre-workout
1 scoop pump juice
1 scoop night Warrior
3g L-Argienine
10g Glycinate
2g heart salt

---

Notes:

Training Notes:
Strength remains high, another good pump today. Not as many PB increases but still doing well.

Energy/motivation:
A little diwn today, not by much but not as high as normal. We all have those days.

Coaching adjustments
None other than the PED's

Miscellaneous thoughts:
So i find out today from my Dr that the amitriptyline im taking for nerve pain increases appetite. No wonder ive been struggling and having to increase Reta to a stronger dose. Between the EQ, meds and id say the gherlin rebound its been a struggle for the Reta. Handy to know now

Changing my HGH to AM helped me alot man for sleep. its funny how for some it helps sleep and others it hurts, nice vascularity through the arms and solid session

 

[ceo]

13th November
Week 7 Day 4 — Daily Log

Fasted Body Weight: 101.9kg(+0.8kg)
Blood Pressure: 106/67
Steps: 8,868
Resting HR: 69 bpm
Notes:
Tracking well, slight increase in weight after consecutive days decreasing.

---

Nutrition

Target Calories: 2330kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2332 kcal
Actual Macros: C: 265g | P: 229g | F: 40g
Fibre: 23
Notes:
Slightly over with carbs, this could have contributed to the increase in weight...


---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 600mg - 75mg (0.34mL)
EQ 200mg - 40mg (0.14mL)
NPP 200mg - 20mg (0.29ml)
0.77mL Daily

Injection Details: RHS VG 25gx25mm


Peptides & Regenerative:

HGH – 5 IU AM(subq)
Wolverine — 500mcg AM/PM (SubQ)
GHKCU – 1.25mg AM/PM (SubQ)

Performance / Fat Loss Aids:

Retatrutide - 5mg Monday (SubQ)
Motsc – 2mg M/W/F (SubQ)

---
Side Effects & Adjustments:
HGH in the mornings as the trial for sleep improvement.
PED change for E2 management
Increased Tudca, Fish oil and NAC for the liver values even though they are just out of range. Nothing to be real concerned about

---

Support Supplements:

No change here


---

Recovery & Health:

Sleep: 5h 54m
Fair quality with a rating of 72.
Another good sleep, first wake up was at 2:30am which for so long I haven't achieved. So it is looking promising changing HGH to AM dosing. Another thing I need to consider is if taking PM how long after food is it. That could have been the issue as well. I may consider trialling that after this trial I'm doing.


Hydration: 6 L water + electrolytes

---

Training:

Session Type: Upper
Warm-Up / Rehab: Daily perscribed
Main Lifts:

Incline Bench:
100kg x 8, 6

Machine Flys:
40kg x 10, 12

Lat Pulldown:
80kg x 8, 9

Seated Cable Row V-Grip:
85kg x 10, 10

DB Shoulder Press:
Pair 35kg x 6
Pair 33.25kg x 8

Tricep Rope Pushdown:
33.75kg x 12, 12, 12

Cable Bicep Curl:
33.75kg x 12, 12 , 12


Accessories:
Trunk Flexion (sit ups) 3x20
Stabilisation (TVA drills) 3x10 each side

Cardio: 30mins 3deg 4.5km/h


---
Pre-workout
1 scoop pump juice
1 scoop night Warrior
3g L-Argienine
10g Glycinate
2g heart salt

---

Notes:

Training Notes:
Strength remains high, another good pump today. Not as many PB increases but still doing well.

Energy/motivation:
A little diwn today, not by much but not as high as normal. We all have those days.

Coaching adjustments
None other than the PED's

Miscellaneous thoughts:
So i find out today from my Dr that the amitriptyline im taking for nerve pain increases appetite. No wonder ive been struggling and having to increase Reta to a stronger dose. Between the EQ, meds and id say the gherlin rebound its been a struggle for the Reta. Handy to know now

bros you got some sick vascularity wow. that is good stuff @Wookie and the forearms too are looking huge!

 

[2Thick]

I honestly haven't felt any negative, not that that is a reliable way to guage anything. I feel good, every sesh is getting better and better

Everybody is definitely going to be different. That's great that you haven't felt any negative situations at all. And if every session is getting better and better, that's all you can ask for. @Wookie

 

[JimmyO187]

13th November
Week 7 Day 4 — Daily Log

Fasted Body Weight: 101.9kg(+0.8kg)
Blood Pressure: 106/67
Steps: 8,868
Resting HR: 69 bpm
Notes:
Tracking well, slight increase in weight after consecutive days decreasing.

---

Nutrition

Target Calories: 2330kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2332 kcal
Actual Macros: C: 265g | P: 229g | F: 40g
Fibre: 23
Notes:
Slightly over with carbs, this could have contributed to the increase in weight...


---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 600mg - 75mg (0.34mL)
EQ 200mg - 40mg (0.14mL)
NPP 200mg - 20mg (0.29ml)
0.77mL Daily

Injection Details: RHS VG 25gx25mm


Peptides & Regenerative:

HGH – 5 IU AM(subq)
Wolverine — 500mcg AM/PM (SubQ)
GHKCU – 1.25mg AM/PM (SubQ)

Performance / Fat Loss Aids:

Retatrutide - 5mg Monday (SubQ)
Motsc – 2mg M/W/F (SubQ)

---
Side Effects & Adjustments:
HGH in the mornings as the trial for sleep improvement.
PED change for E2 management
Increased Tudca, Fish oil and NAC for the liver values even though they are just out of range. Nothing to be real concerned about

---

Support Supplements:

No change here


---

Recovery & Health:

Sleep: 5h 54m
Fair quality with a rating of 72.
Another good sleep, first wake up was at 2:30am which for so long I haven't achieved. So it is looking promising changing HGH to AM dosing. Another thing I need to consider is if taking PM how long after food is it. That could have been the issue as well. I may consider trialling that after this trial I'm doing.


Hydration: 6 L water + electrolytes

---

Training:

Session Type: Upper
Warm-Up / Rehab: Daily perscribed
Main Lifts:

Incline Bench:
100kg x 8, 6

Machine Flys:
40kg x 10, 12

Lat Pulldown:
80kg x 8, 9

Seated Cable Row V-Grip:
85kg x 10, 10

DB Shoulder Press:
Pair 35kg x 6
Pair 33.25kg x 8

Tricep Rope Pushdown:
33.75kg x 12, 12, 12

Cable Bicep Curl:
33.75kg x 12, 12 , 12


Accessories:
Trunk Flexion (sit ups) 3x20
Stabilisation (TVA drills) 3x10 each side

Cardio: 30mins 3deg 4.5km/h


---
Pre-workout
1 scoop pump juice
1 scoop night Warrior
3g L-Argienine
10g Glycinate
2g heart salt

---

Notes:

Training Notes:
Strength remains high, another good pump today. Not as many PB increases but still doing well.

Energy/motivation:
A little diwn today, not by much but not as high as normal. We all have those days.

Coaching adjustments
None other than the PED's

Miscellaneous thoughts:
So i find out today from my Dr that the amitriptyline im taking for nerve pain increases appetite. No wonder ive been struggling and having to increase Reta to a stronger dose. Between the EQ, meds and id say the gherlin rebound its been a struggle for the Reta. Handy to know now

Road maps brother, shredded for days

 

[Wookie]

Road maps brother, shredded for days

Thanks mate, now I need the gorilla shoulders like yours

 

[Wookie]

Didn't get many photos today at gym, completely forgot. Maybe to focused on the training couple attached are from when I walked past the mirror at home after work the cattle in the yards for the morning

 

[LevButlerov]

Didn't get many photos today at gym, completely forgot. Maybe to focused on the training couple attached are from when I walked past the mirror at home after work the cattle in the yards for the morning

looking big in the pics its hardcore size @Wookie
@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

 

[Allupfromhere]

Didn't get many photos today at gym, completely forgot. Maybe to focused on the training couple attached are from when I walked past the mirror at home after work the cattle in the yards for the morning

Ooof the vascularity and the adonis belt really coming through brother! Just remember shaving guarantees you 5% drop in body fat haha

 

[Dreamer]

Didn't get many photos today at gym, completely forgot. Maybe to focused on the training couple attached are from when I walked past the mirror at home after work the cattle in the yards for the morning

Super vascular and starting to see some obliques peak through, nice

 

[Wookie]

looking big in the pics its hardcore size @Wookie
@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

Ooof the vascularity and the adonis belt really coming through brother! Just remember shaving guarantees you 5% drop in body fat haha

I dont know what happened here, thats the last part of my log... ill have to repost.
I was thinking of getting the wife to shave me again. Check in photos tomorrow

 

[Wookie]

14th November
Week 7 Day 5— Daily Log

Fasted Body Weight: 101kg(-0.9kg)
Blood Pressure: 104/65
Steps: 9,222
Resting HR: 70 bpm
Notes:
All good again, weight down which suggests to me I have levelled out and need an increase. This will be discussed with coach Sunday on check in

---

Nutrition

Target Calories: 2330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2359 kcal
Actual Macros: C: 255g | P: 216g | F: 42g
Fibre: 10
Notes:
Feeling a little hunger yesterday which probably correlates with the weight loss. Fibre down as I missed a meal during the day but made up for it after dinner. Other than that everything is tracking good.

---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 600mg - 75mg (0.34mL)
EQ 200mg - 40mg (0.14mL)
NPP 200mg - 20mg (0.29ml)
0.77mL Daily

Injection Details: LHS VG 25gx25mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
Wolverine — 500mcg AM/PM (SubQ)
GHKCU – 1.25mg AM/PM (SubQ)


Performance / Fat Loss Aids:

Retatrutide - 5mg PW (SubQ)
Mots-c – 2mg M/W/F (SubQ)

---
Side Effects & Adjustments:
- Increased Test and NPP, decreased EQ due to E2 results
- Trialling HGH in the AM to see if PM dise is affecting sleep
- Increased Tudca, NAC and Fish Oil due to slightly elevated markers

---

Support Supplements:

No changes


---

Recovery & Health:

Sleep: 7h 31m - Fair quality rating 76
Even tho sleep was longer and rated better it didn't feel as good as the previous couple of nights. Multiple wakeups and that feeling like your half asleep but thinking about things.


Hydration: 6 L water + electrolytes

---

Training:

Session Type: Lower day
Warm-Up / Rehab: (list if needed)
Main Lifts: (sets × reps × load)

Leg Extension:
125kg x 15, 13, 10

DB Walking Lunges:
Pair of 25kg 3 x 10 each side

Laying Leg Curl:
60kg x 10, 7, 5

Weighted Back Extension:
15kg x 12, 12, 10

Hip Abduction:
50kg x 12, 12, 12

Hip Adduction:
40kg x 12, 12, 10

BW Standing Calf Raise:
4 x 20 each side
Accessories: (short list)
Trunk Rotation (Russian twists) 3 x 20 each side
Lateral Trunk Flexion (side lying oblique crunches) 3 x 20
Rehab: Wrist spins 9kg 3 x 20 each side
Cardio: 30mins 3deg 4.5km


---
Pre-workout
1 Scoop Pump Juice
1 Scoop Night Warrior
3g L-Arginine
10g Glycinate
1g heart salt
Slu-pp332



---

Notes:

Training Notes: Good pump from the Walking Lunges. The Laying leg curls were difficult, really had to work for them. Nearly every exercise was increased weight and or reps. Could feel the SLUPP-332 today, focused, motivated and dialed in to knock the session out.

Energy/motivation:
Really good today

Coaching adjustments:
None other thanthe Ped and GH mentioned above

Miscellaneous thoughts:
Seem to be craving carbs alot
Didn't get any photos today at gym, completely forgot. Maybe to focused on the training couple attached are from when I walked past the mirror at home after working the cattle in the yards for the morning

 

[Dreamer]

14th November
Week 7 Day 5— Daily Log

Fasted Body Weight: 101kg(-0.9kg)
Blood Pressure: 104/65
Steps: 9,222
Resting HR: 70 bpm
Notes:
All good again, weight down which suggests to me I have levelled out and need an increase. This will be discussed with coach Sunday on check in

---

Nutrition

Target Calories: 2330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2359 kcal
Actual Macros: C: 255g | P: 216g | F: 42g
Fibre: 10
Notes:
Feeling a little hunger yesterday which probably correlates with the weight loss. Fibre down as I missed a meal during the day but made up for it after dinner. Other than that everything is tracking good.

---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 600mg - 75mg (0.34mL)
EQ 200mg - 40mg (0.14mL)
NPP 200mg - 20mg (0.29ml)
0.77mL Daily

Injection Details: LHS VG 25gx25mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
Wolverine — 500mcg AM/PM (SubQ)
GHKCU – 1.25mg AM/PM (SubQ)


Performance / Fat Loss Aids:

Retatrutide - 5mg PW (SubQ)
Mots-c – 2mg M/W/F (SubQ)

---
Side Effects & Adjustments:
- Increased Test and NPP, decreased EQ due to E2 results
- Trialling HGH in the AM to see if PM dise is affecting sleep
- Increased Tudca, NAC and Fish Oil due to slightly elevated markers

---

Support Supplements:

No changes


---

Recovery & Health:

Sleep: 7h 31m - Fair quality rating 76
Even tho sleep was longer and rated better it didn't feel as good as the previous couple of nights. Multiple wakeups and that feeling like your half asleep but thinking about things.


Hydration: 6 L water + electrolytes

---

Training:

Session Type: Lower day
Warm-Up / Rehab: (list if needed)
Main Lifts: (sets × reps × load)

Leg Extension:
125kg x 15, 13, 10

DB Walking Lunges:
Pair of 25kg 3 x 10 each side

Laying Leg Curl:
60kg x 10, 7, 5

Weighted Back Extension:
15kg x 12, 12, 10

Hip Abduction:
50kg x 12, 12, 12

Hip Adduction:
40kg x 12, 12, 10

BW Standing Calf Raise:
4 x 20 each side
Accessories: (short list)
Trunk Rotation (Russian twists) 3 x 20 each side
Lateral Trunk Flexion (side lying oblique crunches) 3 x 20
Rehab: Wrist spins 9kg 3 x 20 each side
Cardio: 30mins 3deg 4.5km


---
Pre-workout
1 Scoop Pump Juice
1 Scoop Night Warrior
3g L-Arginine
10g Glycinate
1g heart salt
Slu-pp332



---

Notes:

Training Notes: Good pump from the Walking Lunges. The Laying leg curls were difficult, really had to work for them. Nearly every exercise was increased weight and or reps. Could feel the SLUPP-332 today, focused, motivated and dialed in to knock the session out.

Energy/motivation:
Really good today

Coaching adjustments:
None other thanthe Ped and GH mentioned above

Miscellaneous thoughts:
Seem to be craving carbs alot
Didn't get any photos today at gym, completely forgot. Maybe to focused on the training couple attached are from when I walked past the mirror at home after working the cattle in the yards for the morning

Nice blood pressure even on gear man, are you on anything for it?

 

[Wookie]

Nice blood pressure even on gear man, are you on anything for it?

Thanks, no I'm not taking any medication. I do have tele here just incase but currently its not needed

 

[Allupfromhere]

14th November
Week 7 Day 5— Daily Log

Fasted Body Weight: 101kg(-0.9kg)
Blood Pressure: 104/65
Steps: 9,222
Resting HR: 70 bpm
Notes:
All good again, weight down which suggests to me I have levelled out and need an increase. This will be discussed with coach Sunday on check in

---

Nutrition

Target Calories: 2330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2359 kcal
Actual Macros: C: 255g | P: 216g | F: 42g
Fibre: 10
Notes:
Feeling a little hunger yesterday which probably correlates with the weight loss. Fibre down as I missed a meal during the day but made up for it after dinner. Other than that everything is tracking good.

---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 600mg - 75mg (0.34mL)
EQ 200mg - 40mg (0.14mL)
NPP 200mg - 20mg (0.29ml)
0.77mL Daily

Injection Details: LHS VG 25gx25mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
Wolverine — 500mcg AM/PM (SubQ)
GHKCU – 1.25mg AM/PM (SubQ)


Performance / Fat Loss Aids:

Retatrutide - 5mg PW (SubQ)
Mots-c – 2mg M/W/F (SubQ)

---
Side Effects & Adjustments:
- Increased Test and NPP, decreased EQ due to E2 results
- Trialling HGH in the AM to see if PM dise is affecting sleep
- Increased Tudca, NAC and Fish Oil due to slightly elevated markers

---

Support Supplements:

No changes


---

Recovery & Health:

Sleep: 7h 31m - Fair quality rating 76
Even tho sleep was longer and rated better it didn't feel as good as the previous couple of nights. Multiple wakeups and that feeling like your half asleep but thinking about things.


Hydration: 6 L water + electrolytes

---

Training:

Session Type: Lower day
Warm-Up / Rehab: (list if needed)
Main Lifts: (sets × reps × load)

Leg Extension:
125kg x 15, 13, 10

DB Walking Lunges:
Pair of 25kg 3 x 10 each side

Laying Leg Curl:
60kg x 10, 7, 5

Weighted Back Extension:
15kg x 12, 12, 10

Hip Abduction:
50kg x 12, 12, 12

Hip Adduction:
40kg x 12, 12, 10

BW Standing Calf Raise:
4 x 20 each side
Accessories: (short list)
Trunk Rotation (Russian twists) 3 x 20 each side
Lateral Trunk Flexion (side lying oblique crunches) 3 x 20
Rehab: Wrist spins 9kg 3 x 20 each side
Cardio: 30mins 3deg 4.5km


---
Pre-workout
1 Scoop Pump Juice
1 Scoop Night Warrior
3g L-Arginine
10g Glycinate
1g heart salt
Slu-pp332



---

Notes:

Training Notes: Good pump from the Walking Lunges. The Laying leg curls were difficult, really had to work for them. Nearly every exercise was increased weight and or reps. Could feel the SLUPP-332 today, focused, motivated and dialed in to knock the session out.

Energy/motivation:
Really good today

Coaching adjustments:
None other thanthe Ped and GH mentioned above

Miscellaneous thoughts:
Seem to be craving carbs alot
Didn't get any photos today at gym, completely forgot. Maybe to focused on the training couple attached are from when I walked past the mirror at home after working the cattle in the yards for the morning

Ahhh now i understand haha, solid extentions brother!! And weight walking lunges are top tier for leg development.

Looking foward to the uldated pics brother gonna see some amazing detail!

 

[Wookie]

Weekly Review — Gain Phase | Week 6 (Ending 16th November)
---

Baseline & Overview

Starting Weight: 102kg
Current Weight: 101.5kg (-0.5kg)
Estimated Body Fat: ~12–13%
Average Sleep: ~6 hrs 49m/night
Average Steps: ~9,726 per day
Resting HR: 68 bpm
Average High HR: 124 bpm
BP (avg): ~105/65

Measurements:

---

Nutrition

Target Calories: ~2,330 kcal
Target Macros: C 250 g | P 220 g | F 50 g
Average Calories: ~2,292 kcal
Average Actual: C 235 g | P 229 g | F 49 g
Fibre: ~23 g
Hydration: 6 L daily + electrolytes

Notes:
Food has been better again this week, the noise has been suppressed like my cut days. Still able to eat and so appetite hasn't been affected negatively just able to ignore the in between meals cravings and munchies desires. Still eating the same meals so no change. The pre and post workout meals have been working well and also contributing to keeping me full. So fun fact I found out from Dr this week, the amitriptyline i have been taking for nerve pain also increases appetite. No wonder i was struggling with low dose reta. Between the amitriptyline, EQ and gherlin rebound ive been fighting a loosing battle


---

Recovery & Health

Sleep: Average 5h 51min, not much change here. Its about as good as its going to get with my current situation. Not sure what else i can do. Trialling HGH in the mornings, for the first few nights at appeared ro be working. Last 3 nights sleeps have been no better that before.

Digestion: Good — regular bowel movements, with fibre in the 20g range instead of mid to high 30's the wind has reduced and movements have been not so savage .

Weight has decreased for the week overall by 0.6kg. This would relate to the Reta working in controlling the hunger.

Energy over the week has returned so confirms to me it was related to no caffine/stims. I will continue this for 1-2 more weeks to give the body a break and reset the receptors then ill look at introducing a little back in. Unsure if it will be coffee in the morning or just the Preworkout.

Right arm niggle is still ongoing, ill see the Dr soon and ask for some imaging, see if there is anything there. It could possibly be due to low E2 which was noticed in the 6 weeks bloods this week. Protocol has been adjusted to increase the aromatization and rectify the low E2, will take a few weeks to notice results and another blood test.

Hydration: 6 L + electrolytes per day
Another good week of maintaining potassium higher than sodium. Still not at the 2:1 ratio. Ill look at sourcing some potassium chloride and making my own blend.


Summary:
Week 6 of the lean gain phase under the coaching of @gainsman with Sparta products all provided by the legends @itsaj @KiwiFella. Strength continues to increase, consistently setting new PB's of reps and weight. Vitals are all good, especially happy with BP havnt needed to introduce any meds so far. Nutrition has been on point for a second week.

Highlights:

- Strength increase across all movements.
- Maintaining Abs and vascularity with weight increase
- Vitals all in point.

Improvement opportunities:
- Focus on macros
- Better quality sleep


Next Week:
- Same as week before.
- Incorporate AB work daily
- Daily tennis elbow work
- Stricter food adherence
- Continue with the removal of all stim based products including caffeine for a few weeks to have a bit of a reset


---

 

[Pigsy]

Weekly Review — Gain Phase | Week 6 (Ending 16th November)
---

Baseline & Overview

Starting Weight: 102kg
Current Weight: 101.5kg (-0.5kg)
Estimated Body Fat: ~12–13%
Average Sleep: ~6 hrs 49m/night
Average Steps: ~9,726 per day
Resting HR: 68 bpm
Average High HR: 124 bpm
BP (avg): ~105/65

Measurements:
View attachment 142632


---

Nutrition

Target Calories: ~2,330 kcal
Target Macros: C 250 g | P 220 g | F 50 g
Average Calories: ~2,292 kcal
Average Actual: C 235 g | P 229 g | F 49 g
Fibre: ~23 g
Hydration: 6 L daily + electrolytes

Notes:
Food has been better again this week, the noise has been suppressed like my cut days. Still able to eat and so appetite hasn't been affected negatively just able to ignore the in between meals cravings and munchies desires. Still eating the same meals so no change. The pre and post workout meals have been working well and also contributing to keeping me full. So fun fact I found out from Dr this week, the amitriptyline i have been taking for nerve pain also increases appetite. No wonder i was struggling with low dose reta. Between the amitriptyline, EQ and gherlin rebound ive been fighting a loosing battle


---

Recovery & Health

Sleep: Average 5h 51min, not much change here. Its about as good as its going to get with my current situation. Not sure what else i can do. Trialling HGH in the mornings, for the first few nights at appeared ro be working. Last 3 nights sleeps have been no better that before.

Digestion: Good — regular bowel movements, with fibre in the 20g range instead of mid to high 30's the wind has reduced and movements have been not so savage .

Weight has decreased for the week overall by 0.6kg. This would relate to the Reta working in controlling the hunger.

Energy over the week has returned so confirms to me it was related to no caffine/stims. I will continue this for 1-2 more weeks to give the body a break and reset the receptors then ill look at introducing a little back in. Unsure if it will be coffee in the morning or just the Preworkout.

Right arm niggle is still ongoing, ill see the Dr soon and ask for some imaging, see if there is anything there. It could possibly be due to low E2 which was noticed in the 6 weeks bloods this week. Protocol has been adjusted to increase the aromatization and rectify the low E2, will take a few weeks to notice results and another blood test.

Hydration: 6 L + electrolytes per day
Another good week of maintaining potassium higher than sodium. Still not at the 2:1 ratio. Ill look at sourcing some potassium chloride and making my own blend.


Summary:
Week 6 of the lean gain phase under the coaching of @gainsman with Sparta products all provided by the legends @itsaj @KiwiFella. Strength continues to increase, consistently setting new PB's of reps and weight. Vitals are all good, especially happy with BP havnt needed to introduce any meds so far. Nutrition has been on point for a second week.

Highlights:

- Strength increase across all movements.
- Maintaining Abs and vascularity with weight increase
- Vitals all in point.

Improvement opportunities:
- Focus on macros
- Better quality sleep


Next Week:
- Same as week before.
- Incorporate AB work daily
- Daily tennis elbow work
- Stricter food adherence
- Continue with the removal of all stim based products including caffeine for a few weeks to have a bit of a reset


---

Looking awesome brother

 

[Wookie]

Looking awesome brother

Thanks mate , its all starting to fall in place now

 

[Pigsy]

Weekly Review — Gain Phase | Week 6 (Ending 16th November)
---

Baseline & Overview

Starting Weight: 102kg
Current Weight: 101.5kg (-0.5kg)
Estimated Body Fat: ~12–13%
Average Sleep: ~6 hrs 49m/night
Average Steps: ~9,726 per day
Resting HR: 68 bpm
Average High HR: 124 bpm
BP (avg): ~105/65

Measurements:
View attachment 142632


---

Nutrition

Target Calories: ~2,330 kcal
Target Macros: C 250 g | P 220 g | F 50 g
Average Calories: ~2,292 kcal
Average Actual: C 235 g | P 229 g | F 49 g
Fibre: ~23 g
Hydration: 6 L daily + electrolytes

Notes:
Food has been better again this week, the noise has been suppressed like my cut days. Still able to eat and so appetite hasn't been affected negatively just able to ignore the in between meals cravings and munchies desires. Still eating the same meals so no change. The pre and post workout meals have been working well and also contributing to keeping me full. So fun fact I found out from Dr this week, the amitriptyline i have been taking for nerve pain also increases appetite. No wonder i was struggling with low dose reta. Between the amitriptyline, EQ and gherlin rebound ive been fighting a loosing battle


---

Recovery & Health

Sleep: Average 5h 51min, not much change here. Its about as good as its going to get with my current situation. Not sure what else i can do. Trialling HGH in the mornings, for the first few nights at appeared ro be working. Last 3 nights sleeps have been no better that before.

Digestion: Good — regular bowel movements, with fibre in the 20g range instead of mid to high 30's the wind has reduced and movements have been not so savage .

Weight has decreased for the week overall by 0.6kg. This would relate to the Reta working in controlling the hunger.

Energy over the week has returned so confirms to me it was related to no caffine/stims. I will continue this for 1-2 more weeks to give the body a break and reset the receptors then ill look at introducing a little back in. Unsure if it will be coffee in the morning or just the Preworkout.

Right arm niggle is still ongoing, ill see the Dr soon and ask for some imaging, see if there is anything there. It could possibly be due to low E2 which was noticed in the 6 weeks bloods this week. Protocol has been adjusted to increase the aromatization and rectify the low E2, will take a few weeks to notice results and another blood test.

Hydration: 6 L + electrolytes per day
Another good week of maintaining potassium higher than sodium. Still not at the 2:1 ratio. Ill look at sourcing some potassium chloride and making my own blend.


Summary:
Week 6 of the lean gain phase under the coaching of @gainsman with Sparta products all provided by the legends @itsaj @KiwiFella. Strength continues to increase, consistently setting new PB's of reps and weight. Vitals are all good, especially happy with BP havnt needed to introduce any meds so far. Nutrition has been on point for a second week.

Highlights:

- Strength increase across all movements.
- Maintaining Abs and vascularity with weight increase
- Vitals all in point.

Improvement opportunities:
- Focus on macros
- Better quality sleep


Next Week:
- Same as week before.
- Incorporate AB work daily
- Daily tennis elbow work
- Stricter food adherence
- Continue with the removal of all stim based products including caffeine for a few weeks to have a bit of a reset


---

Looking awesome brother

Thanks mate , its all starting to fall in place now

Can tell brother, keep it up

 

[LevButlerov]

14th November
Week 7 Day 5— Daily Log

Fasted Body Weight: 101kg(-0.9kg)
Blood Pressure: 104/65
Steps: 9,222
Resting HR: 70 bpm
Notes:
All good again, weight down which suggests to me I have levelled out and need an increase. This will be discussed with coach Sunday on check in

---

Nutrition

Target Calories: 2330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2359 kcal
Actual Macros: C: 255g | P: 216g | F: 42g
Fibre: 10
Notes:
Feeling a little hunger yesterday which probably correlates with the weight loss. Fibre down as I missed a meal during the day but made up for it after dinner. Other than that everything is tracking good.

---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 600mg - 75mg (0.34mL)
EQ 200mg - 40mg (0.14mL)
NPP 200mg - 20mg (0.29ml)
0.77mL Daily

Injection Details: LHS VG 25gx25mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
Wolverine — 500mcg AM/PM (SubQ)
GHKCU – 1.25mg AM/PM (SubQ)


Performance / Fat Loss Aids:

Retatrutide - 5mg PW (SubQ)
Mots-c – 2mg M/W/F (SubQ)

---
Side Effects & Adjustments:
- Increased Test and NPP, decreased EQ due to E2 results
- Trialling HGH in the AM to see if PM dise is affecting sleep
- Increased Tudca, NAC and Fish Oil due to slightly elevated markers

---

Support Supplements:

No changes


---

Recovery & Health:

Sleep: 7h 31m - Fair quality rating 76
Even tho sleep was longer and rated better it didn't feel as good as the previous couple of nights. Multiple wakeups and that feeling like your half asleep but thinking about things.


Hydration: 6 L water + electrolytes

---

Training:

Session Type: Lower day
Warm-Up / Rehab: (list if needed)
Main Lifts: (sets × reps × load)

Leg Extension:
125kg x 15, 13, 10

DB Walking Lunges:
Pair of 25kg 3 x 10 each side

Laying Leg Curl:
60kg x 10, 7, 5

Weighted Back Extension:
15kg x 12, 12, 10

Hip Abduction:
50kg x 12, 12, 12

Hip Adduction:
40kg x 12, 12, 10

BW Standing Calf Raise:
4 x 20 each side
Accessories: (short list)
Trunk Rotation (Russian twists) 3 x 20 each side
Lateral Trunk Flexion (side lying oblique crunches) 3 x 20
Rehab: Wrist spins 9kg 3 x 20 each side
Cardio: 30mins 3deg 4.5km


---
Pre-workout
1 Scoop Pump Juice
1 Scoop Night Warrior
3g L-Arginine
10g Glycinate
1g heart salt
Slu-pp332



---

Notes:

Training Notes: Good pump from the Walking Lunges. The Laying leg curls were difficult, really had to work for them. Nearly every exercise was increased weight and or reps. Could feel the SLUPP-332 today, focused, motivated and dialed in to knock the session out.

Energy/motivation:
Really good today

Coaching adjustments:
None other thanthe Ped and GH mentioned above

Miscellaneous thoughts:
Seem to be craving carbs alot
Didn't get any photos today at gym, completely forgot. Maybe to focused on the training couple attached are from when I walked past the mirror at home after working the cattle in the yards for the morning

Weekly Review — Gain Phase | Week 6 (Ending 16th November)
---

Baseline & Overview

Starting Weight: 102kg
Current Weight: 101.5kg (-0.5kg)
Estimated Body Fat: ~12–13%
Average Sleep: ~6 hrs 49m/night
Average Steps: ~9,726 per day
Resting HR: 68 bpm
Average High HR: 124 bpm
BP (avg): ~105/65

Measurements:
View attachment 142632


---

Nutrition

Target Calories: ~2,330 kcal
Target Macros: C 250 g | P 220 g | F 50 g
Average Calories: ~2,292 kcal
Average Actual: C 235 g | P 229 g | F 49 g
Fibre: ~23 g
Hydration: 6 L daily + electrolytes

Notes:
Food has been better again this week, the noise has been suppressed like my cut days. Still able to eat and so appetite hasn't been affected negatively just able to ignore the in between meals cravings and munchies desires. Still eating the same meals so no change. The pre and post workout meals have been working well and also contributing to keeping me full. So fun fact I found out from Dr this week, the amitriptyline i have been taking for nerve pain also increases appetite. No wonder i was struggling with low dose reta. Between the amitriptyline, EQ and gherlin rebound ive been fighting a loosing battle


---

Recovery & Health

Sleep: Average 5h 51min, not much change here. Its about as good as its going to get with my current situation. Not sure what else i can do. Trialling HGH in the mornings, for the first few nights at appeared ro be working. Last 3 nights sleeps have been no better that before.

Digestion: Good — regular bowel movements, with fibre in the 20g range instead of mid to high 30's the wind has reduced and movements have been not so savage .

Weight has decreased for the week overall by 0.6kg. This would relate to the Reta working in controlling the hunger.

Energy over the week has returned so confirms to me it was related to no caffine/stims. I will continue this for 1-2 more weeks to give the body a break and reset the receptors then ill look at introducing a little back in. Unsure if it will be coffee in the morning or just the Preworkout.

Right arm niggle is still ongoing, ill see the Dr soon and ask for some imaging, see if there is anything there. It could possibly be due to low E2 which was noticed in the 6 weeks bloods this week. Protocol has been adjusted to increase the aromatization and rectify the low E2, will take a few weeks to notice results and another blood test.

Hydration: 6 L + electrolytes per day
Another good week of maintaining potassium higher than sodium. Still not at the 2:1 ratio. Ill look at sourcing some potassium chloride and making my own blend.


Summary:
Week 6 of the lean gain phase under the coaching of @gainsman with Sparta products all provided by the legends @itsaj @KiwiFella. Strength continues to increase, consistently setting new PB's of reps and weight. Vitals are all good, especially happy with BP havnt needed to introduce any meds so far. Nutrition has been on point for a second week.

Highlights:

- Strength increase across all movements.
- Maintaining Abs and vascularity with weight increase
- Vitals all in point.

Improvement opportunities:
- Focus on macros
- Better quality sleep


Next Week:
- Same as week before.
- Incorporate AB work daily
- Daily tennis elbow work
- Stricter food adherence
- Continue with the removal of all stim based products including caffeine for a few weeks to have a bit of a reset


---

Good update and the lower day looks strong with the 125 kg extensions and those lunges hitting clean power.

Macros are close but try to hold protein near 220, maybe even 250

 

[stevesmi]

Weekly Review — Gain Phase | Week 6 (Ending 16th November)
---

Baseline & Overview

Starting Weight: 102kg
Current Weight: 101.5kg (-0.5kg)
Estimated Body Fat: ~12–13%
Average Sleep: ~6 hrs 49m/night
Average Steps: ~9,726 per day
Resting HR: 68 bpm
Average High HR: 124 bpm
BP (avg): ~105/65

Measurements:
View attachment 142632


---

Nutrition

Target Calories: ~2,330 kcal
Target Macros: C 250 g | P 220 g | F 50 g
Average Calories: ~2,292 kcal
Average Actual: C 235 g | P 229 g | F 49 g
Fibre: ~23 g
Hydration: 6 L daily + electrolytes

Notes:
Food has been better again this week, the noise has been suppressed like my cut days. Still able to eat and so appetite hasn't been affected negatively just able to ignore the in between meals cravings and munchies desires. Still eating the same meals so no change. The pre and post workout meals have been working well and also contributing to keeping me full. So fun fact I found out from Dr this week, the amitriptyline i have been taking for nerve pain also increases appetite. No wonder i was struggling with low dose reta. Between the amitriptyline, EQ and gherlin rebound ive been fighting a loosing battle


---

Recovery & Health

Sleep: Average 5h 51min, not much change here. Its about as good as its going to get with my current situation. Not sure what else i can do. Trialling HGH in the mornings, for the first few nights at appeared ro be working. Last 3 nights sleeps have been no better that before.

Digestion: Good — regular bowel movements, with fibre in the 20g range instead of mid to high 30's the wind has reduced and movements have been not so savage .

Weight has decreased for the week overall by 0.6kg. This would relate to the Reta working in controlling the hunger.

Energy over the week has returned so confirms to me it was related to no caffine/stims. I will continue this for 1-2 more weeks to give the body a break and reset the receptors then ill look at introducing a little back in. Unsure if it will be coffee in the morning or just the Preworkout.

Right arm niggle is still ongoing, ill see the Dr soon and ask for some imaging, see if there is anything there. It could possibly be due to low E2 which was noticed in the 6 weeks bloods this week. Protocol has been adjusted to increase the aromatization and rectify the low E2, will take a few weeks to notice results and another blood test.

Hydration: 6 L + electrolytes per day
Another good week of maintaining potassium higher than sodium. Still not at the 2:1 ratio. Ill look at sourcing some potassium chloride and making my own blend.


Summary:
Week 6 of the lean gain phase under the coaching of @gainsman with Sparta products all provided by the legends @itsaj @KiwiFella. Strength continues to increase, consistently setting new PB's of reps and weight. Vitals are all good, especially happy with BP havnt needed to introduce any meds so far. Nutrition has been on point for a second week.

Highlights:

- Strength increase across all movements.
- Maintaining Abs and vascularity with weight increase
- Vitals all in point.

Improvement opportunities:
- Focus on macros
- Better quality sleep


Next Week:
- Same as week before.
- Incorporate AB work daily
- Daily tennis elbow work
- Stricter food adherence
- Continue with the removal of all stim based products including caffeine for a few weeks to have a bit of a reset


---

@Wookie you are looking absolutely peeled. I would say your body fat is extremely low probably mid-single digits. Great job on that.

 

[Allupfromhere]

Weekly Review — Gain Phase | Week 6 (Ending 16th November)
---

Baseline & Overview

Starting Weight: 102kg
Current Weight: 101.5kg (-0.5kg)
Estimated Body Fat: ~12–13%
Average Sleep: ~6 hrs 49m/night
Average Steps: ~9,726 per day
Resting HR: 68 bpm
Average High HR: 124 bpm
BP (avg): ~105/65

Measurements:
View attachment 142632


---

Nutrition

Target Calories: ~2,330 kcal
Target Macros: C 250 g | P 220 g | F 50 g
Average Calories: ~2,292 kcal
Average Actual: C 235 g | P 229 g | F 49 g
Fibre: ~23 g
Hydration: 6 L daily + electrolytes

Notes:
Food has been better again this week, the noise has been suppressed like my cut days. Still able to eat and so appetite hasn't been affected negatively just able to ignore the in between meals cravings and munchies desires. Still eating the same meals so no change. The pre and post workout meals have been working well and also contributing to keeping me full. So fun fact I found out from Dr this week, the amitriptyline i have been taking for nerve pain also increases appetite. No wonder i was struggling with low dose reta. Between the amitriptyline, EQ and gherlin rebound ive been fighting a loosing battle


---

Recovery & Health

Sleep: Average 5h 51min, not much change here. Its about as good as its going to get with my current situation. Not sure what else i can do. Trialling HGH in the mornings, for the first few nights at appeared ro be working. Last 3 nights sleeps have been no better that before.

Digestion: Good — regular bowel movements, with fibre in the 20g range instead of mid to high 30's the wind has reduced and movements have been not so savage .

Weight has decreased for the week overall by 0.6kg. This would relate to the Reta working in controlling the hunger.

Energy over the week has returned so confirms to me it was related to no caffine/stims. I will continue this for 1-2 more weeks to give the body a break and reset the receptors then ill look at introducing a little back in. Unsure if it will be coffee in the morning or just the Preworkout.

Right arm niggle is still ongoing, ill see the Dr soon and ask for some imaging, see if there is anything there. It could possibly be due to low E2 which was noticed in the 6 weeks bloods this week. Protocol has been adjusted to increase the aromatization and rectify the low E2, will take a few weeks to notice results and another blood test.

Hydration: 6 L + electrolytes per day
Another good week of maintaining potassium higher than sodium. Still not at the 2:1 ratio. Ill look at sourcing some potassium chloride and making my own blend.


Summary:
Week 6 of the lean gain phase under the coaching of @gainsman with Sparta products all provided by the legends @itsaj @KiwiFella. Strength continues to increase, consistently setting new PB's of reps and weight. Vitals are all good, especially happy with BP havnt needed to introduce any meds so far. Nutrition has been on point for a second week.

Highlights:

- Strength increase across all movements.
- Maintaining Abs and vascularity with weight increase
- Vitals all in point.

Improvement opportunities:
- Focus on macros
- Better quality sleep


Next Week:
- Same as week before.
- Incorporate AB work daily
- Daily tennis elbow work
- Stricter food adherence
- Continue with the removal of all stim based products including caffeine for a few weeks to have a bit of a reset


---

Wooohoohooo bruhhhhh shred city big boy
Fuck its all moving now my friend your looking like dynamite! Only 6 weeks in too ooofff your gonna be a freak at the end of this

 

[R.AP]

Didn't get many photos today at gym, completely forgot. Maybe to focused on the training couple attached are from when I walked past the mirror at home after work the cattle in the yards for the morning

Hey bro was it yourself that was trialing the GHK-C for loose skin? How is that going for you?

 

[Wookie]

Hey bro was it yourself that was trialing the GHK-C for loose skin? How is that going for you?

Nah sorry mate, I think @B3rnie was. I got a tiny bit on lower abdomin but only when bent over or in plank position

 

[R.AP]

Nah sorry mate, I think @B3rnie was. I got a tiny bit on lower abdomin but only when bent over or in plank position

Ahh yep that's right! In any case you're looking peeled bro keep it up

 

[Freki]

Hey bro was it yourself that was trialing the GHK-C for loose skin? How is that going for you?

Could also of been @FattyAU he had a log up on ghk and loose skin

 

[Wookie]

Ahh yep that's right! In any case you're looking peeled bro keep it up

Thanks mate

 

[Mobster]

Losing weight on a gain - leaning out??

 

[Wookie]

Losing weight on a gain - leaning out??

Its not intentional but i have had issues controlling calorie intake from the start which is sorted now. I gained to quickly in a short amount of time. Over the 7 weeks im still up around 7-8kg overall. I do have some pretty wild weight fluctuations and I weigh daily fasted , for example on check-in day as quoted i was 101.5kg. 24hrs later this morning and im 102.8kg.

 

[Wookie]

17th November
Week 8 Day 1 — Daily Log

Fasted Body Weight: 102.8 kg(+1.3kg)
Blood Pressure: 103/65
Steps: 4,540
Resting HR: 71 bpm
Notes:
Interesting weight jump, was on my feet all day chopping a killer up. Ate a juicy piece rib fillet for dinner that was off plan. I did notice my ankles felt swollen like water retention
---

Nutrition

Target Calories: 2330kcal
Target Macros: C: 250g | P: 220g | F: 5pg
Actual Calories: XXXX kcal
Actual Macros: C: XXXg | P: XXXg | F: XXg
Fibre:
Notes:
No accurate data as i ate off plan for the final meal, big thick juicy piece of rib fillet fresh off the beast


---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 600mg - 75mg (0.34mL)
EQ 200mg - 40mg (0.14mL)
NPP 200mg - 20mg (0.29ml)
0.77mL Daily

Injection Details:
LHS Delt 27gx13mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
Wolverine — 500mcg AM/PM (SubQ)
[Any others]


Performance / Fat Loss Aids:

Retatrutide - 5mg PW (SubQ)
Motsc - 1.5mg
---
Side Effects & Adjustments:
No new sides or adjustments, just continuing with the same ones from last week.
- still no stims/caffeine
- protocol changed for the low E2
- AM dose of HGH which ill probably stop soon

---

Support Supplements:

No change


---

Recovery & Health:

Sleep: 5h 38m
Poor quality score of 40 with 24mins of REM.
It was a terrible sleep with multiple wake ups. I dont think taking the HGH in the mornings is making any difference. I'm not sure what else to do, I do have another med perscribed to me but its going to cause drowsiness until Midday for the first week or 2. I'm not sure if i want to go through worh thay


Hydration: 6 L water + electrolytes




---

Training:

Session Type: Push
Warm-Up / Rehab: Daily perscribed
Main Lifts:

Incline DB Bench:
Pair of 50kg x 9, 7

BB Bench Press
120kg x 7, 5

DB Fly:
Pair of 22kg x 12, 12

DB Lateral Raise:
Pair of 17.5kg x 10, 10

Cable Upright Row:
38.75kg x 10, 10

Tricep Pushdown:
52.75kg x 10, 10

Cable Single Arm Tri Extension:
11.25kg x 12, 12

Accessories: (short list)
Stabilisation (TVA drills) 3 x 10 each side
Trunk Rotation (Russian twists) 3 x 20 each side

Cardio (if any): 30mins 3deg 4km


---
Pre-workout
1 scoop Pump Juice
1 scoop Night Warrior
5g Glycinate
3g AAKG
3g L-Arginine
3g Citrulline Malate
Slupp 1000mcg



---

Notes:

Training Notes:
Really good sesh, may have been due to the extras in the Preworkout but gave the shoulders a good thrashing. Got extra reps on DB Incline, extra weight on bench press. Found extra weights to put on cable machine for tricep Pushdown. Got through in a shorter time frame. Was really focused. Will definitely try the pre workout I made again and see if it continues.

Energy/motivation:
Felt good today, really good. Lot of errands in the morning, got home just in time to unload then get ready to head straight back into town for the gym

Coaching adjustments:
No adjustments after check in. Food is left where it is as my initial weight gain was a bit to much. Coach will reasses next week.
Peds have already been adjusted for the low E2 so now its the waiting game for a few weeks to see how it goes.

Miscellaneous thoughts:
Nothing

 

[ceo]

17th November
Week 8 Day 1 — Daily Log

Fasted Body Weight: 102.8 kg(+1.3kg)
Blood Pressure: 103/65
Steps: 4,540
Resting HR: 71 bpm
Notes:
Interesting weight jump, was on my feet all day chopping a killer up. Ate a juicy piece rib fillet for dinner that was off plan. I did notice my ankles felt swollen like water retention
---

Nutrition

Target Calories: 2330kcal
Target Macros: C: 250g | P: 220g | F: 5pg
Actual Calories: XXXX kcal
Actual Macros: C: XXXg | P: XXXg | F: XXg
Fibre:
Notes:
No accurate data as i ate off plan for the final meal, big thick juicy piece of rib fillet fresh off the beast


---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 600mg - 75mg (0.34mL)
EQ 200mg - 40mg (0.14mL)
NPP 200mg - 20mg (0.29ml)
0.77mL Daily

Injection Details:
LHS Delt 27gx13mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
Wolverine — 500mcg AM/PM (SubQ)
[Any others]


Performance / Fat Loss Aids:

Retatrutide - 5mg PW (SubQ)
Motsc - 1.5mg
---
Side Effects & Adjustments:
No new sides or adjustments, just continuing with the same ones from last week.
- still no stims/caffeine
- protocol changed for the low E2
- AM dose of HGH which ill probably stop soon

---

Support Supplements:

No change


---

Recovery & Health:

Sleep: 5h 38m
Poor quality score of 40 with 24mins of REM.
It was a terrible sleep with multiple wake ups. I dont think taking the HGH in the mornings is making any difference. I'm not sure what else to do, I do have another med perscribed to me but its going to cause drowsiness until Midday for the first week or 2. I'm not sure if i want to go through worh thay


Hydration: 6 L water + electrolytes




---

Training:

Session Type: Push
Warm-Up / Rehab: Daily perscribed
Main Lifts:

Incline DB Bench:
Pair of 50kg x 9, 7

BB Bench Press
120kg x 7, 5

DB Fly:
Pair of 22kg x 12, 12

DB Lateral Raise:
Pair of 17.5kg x 10, 10

Cable Upright Row:
38.75kg x 10, 10

Tricep Pushdown:
52.75kg x 10, 10

Cable Single Arm Tri Extension:
11.25kg x 12, 12

Accessories: (short list)
Stabilisation (TVA drills) 3 x 10 each side
Trunk Rotation (Russian twists) 3 x 20 each side

Cardio (if any): 30mins 3deg 4km


---
Pre-workout
1 scoop Pump Juice
1 scoop Night Warrior
5g Glycinate
3g AAKG
3g L-Arginine
3g Citrulline Malate
Slupp 1000mcg



---

Notes:

Training Notes:
Really good sesh, may have been due to the extras in the Preworkout but gave the shoulders a good thrashing. Got extra reps on DB Incline, extra weight on bench press. Found extra weights to put on cable machine for tricep Pushdown. Got through in a shorter time frame. Was really focused. Will definitely try the pre workout I made again and see if it continues.

Energy/motivation:
Felt good today, really good. Lot of errands in the morning, got home just in time to unload then get ready to head straight back into town for the gym

Coaching adjustments:
No adjustments after check in. Food is left where it is as my initial weight gain was a bit to much. Coach will reasses next week.
Peds have already been adjusted for the low E2 so now its the waiting game for a few weeks to see how it goes.

Miscellaneous thoughts:
Nothing

bros that some damn good blood pressure if you ask me. it prove you dedicated for sure. keep it up! @Wookie

 

[2Thick]

Weekly Review — Gain Phase | Week 6 (Ending 16th November)
---

Baseline & Overview

Starting Weight: 102kg
Current Weight: 101.5kg (-0.5kg)
Estimated Body Fat: ~12–13%
Average Sleep: ~6 hrs 49m/night
Average Steps: ~9,726 per day
Resting HR: 68 bpm
Average High HR: 124 bpm
BP (avg): ~105/65

Measurements:
View attachment 142632


---

Nutrition

Target Calories: ~2,330 kcal
Target Macros: C 250 g | P 220 g | F 50 g
Average Calories: ~2,292 kcal
Average Actual: C 235 g | P 229 g | F 49 g
Fibre: ~23 g
Hydration: 6 L daily + electrolytes

Notes:
Food has been better again this week, the noise has been suppressed like my cut days. Still able to eat and so appetite hasn't been affected negatively just able to ignore the in between meals cravings and munchies desires. Still eating the same meals so no change. The pre and post workout meals have been working well and also contributing to keeping me full. So fun fact I found out from Dr this week, the amitriptyline i have been taking for nerve pain also increases appetite. No wonder i was struggling with low dose reta. Between the amitriptyline, EQ and gherlin rebound ive been fighting a loosing battle


---

Recovery & Health

Sleep: Average 5h 51min, not much change here. Its about as good as its going to get with my current situation. Not sure what else i can do. Trialling HGH in the mornings, for the first few nights at appeared ro be working. Last 3 nights sleeps have been no better that before.

Digestion: Good — regular bowel movements, with fibre in the 20g range instead of mid to high 30's the wind has reduced and movements have been not so savage .

Weight has decreased for the week overall by 0.6kg. This would relate to the Reta working in controlling the hunger.

Energy over the week has returned so confirms to me it was related to no caffine/stims. I will continue this for 1-2 more weeks to give the body a break and reset the receptors then ill look at introducing a little back in. Unsure if it will be coffee in the morning or just the Preworkout.

Right arm niggle is still ongoing, ill see the Dr soon and ask for some imaging, see if there is anything there. It could possibly be due to low E2 which was noticed in the 6 weeks bloods this week. Protocol has been adjusted to increase the aromatization and rectify the low E2, will take a few weeks to notice results and another blood test.

Hydration: 6 L + electrolytes per day
Another good week of maintaining potassium higher than sodium. Still not at the 2:1 ratio. Ill look at sourcing some potassium chloride and making my own blend.


Summary:
Week 6 of the lean gain phase under the coaching of @gainsman with Sparta products all provided by the legends @itsaj @KiwiFella. Strength continues to increase, consistently setting new PB's of reps and weight. Vitals are all good, especially happy with BP havnt needed to introduce any meds so far. Nutrition has been on point for a second week.

Highlights:

- Strength increase across all movements.
- Maintaining Abs and vascularity with weight increase
- Vitals all in point.

Improvement opportunities:
- Focus on macros
- Better quality sleep


Next Week:
- Same as week before.
- Incorporate AB work daily
- Daily tennis elbow work
- Stricter food adherence
- Continue with the removal of all stim based products including caffeine for a few weeks to have a bit of a reset


---

physique is looking amazing ! super lean and super ripped! love what you are doing @Wookie

 

[Ulter]

17th November
Week 8 Day 1 — Daily Log

Fasted Body Weight: 102.8 kg(+1.3kg)
Blood Pressure: 103/65
Steps: 4,540
Resting HR: 71 bpm
Notes:
Interesting weight jump, was on my feet all day chopping a killer up. Ate a juicy piece rib fillet for dinner that was off plan. I did notice my ankles felt swollen like water retention
---

Nutrition

Target Calories: 2330kcal
Target Macros: C: 250g | P: 220g | F: 5pg
Actual Calories: XXXX kcal
Actual Macros: C: XXXg | P: XXXg | F: XXg
Fibre:
Notes:
No accurate data as i ate off plan for the final meal, big thick juicy piece of rib fillet fresh off the beast


---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 600mg - 75mg (0.34mL)
EQ 200mg - 40mg (0.14mL)
NPP 200mg - 20mg (0.29ml)
0.77mL Daily

Injection Details:
LHS Delt 27gx13mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
Wolverine — 500mcg AM/PM (SubQ)
[Any others]


Performance / Fat Loss Aids:

Retatrutide - 5mg PW (SubQ)
Motsc - 1.5mg
---
Side Effects & Adjustments:
No new sides or adjustments, just continuing with the same ones from last week.
- still no stims/caffeine
- protocol changed for the low E2
- AM dose of HGH which ill probably stop soon

---

Support Supplements:

No change


---

Recovery & Health:

Sleep: 5h 38m
Poor quality score of 40 with 24mins of REM.
It was a terrible sleep with multiple wake ups. I dont think taking the HGH in the mornings is making any difference. I'm not sure what else to do, I do have another med perscribed to me but its going to cause drowsiness until Midday for the first week or 2. I'm not sure if i want to go through worh thay


Hydration: 6 L water + electrolytes




---

Training:

Session Type: Push
Warm-Up / Rehab: Daily perscribed
Main Lifts:

Incline DB Bench:
Pair of 50kg x 9, 7

BB Bench Press
120kg x 7, 5

DB Fly:
Pair of 22kg x 12, 12

DB Lateral Raise:
Pair of 17.5kg x 10, 10

Cable Upright Row:
38.75kg x 10, 10

Tricep Pushdown:
52.75kg x 10, 10

Cable Single Arm Tri Extension:
11.25kg x 12, 12

Accessories: (short list)
Stabilisation (TVA drills) 3 x 10 each side
Trunk Rotation (Russian twists) 3 x 20 each side

Cardio (if any): 30mins 3deg 4km


---
Pre-workout
1 scoop Pump Juice
1 scoop Night Warrior
5g Glycinate
3g AAKG
3g L-Arginine
3g Citrulline Malate
Slupp 1000mcg



---

Notes:

Training Notes:
Really good sesh, may have been due to the extras in the Preworkout but gave the shoulders a good thrashing. Got extra reps on DB Incline, extra weight on bench press. Found extra weights to put on cable machine for tricep Pushdown. Got through in a shorter time frame. Was really focused. Will definitely try the pre workout I made again and see if it continues.

Energy/motivation:
Felt good today, really good. Lot of errands in the morning, got home just in time to unload then get ready to head straight back into town for the gym

Coaching adjustments:
No adjustments after check in. Food is left where it is as my initial weight gain was a bit to much. Coach will reasses next week.
Peds have already been adjusted for the low E2 so now its the waiting game for a few weeks to see how it goes.

Miscellaneous thoughts:
Nothing

@Wookie the training looks good! you won't go wrong with the energy motivation from feeling good from a gym workout. that honestly saved me after my wife died

 

[ROIDDERS]

Weekly Review — Gain Phase | Week 6 (Ending 16th November)
---

Baseline & Overview

Starting Weight: 102kg
Current Weight: 101.5kg (-0.5kg)
Estimated Body Fat: ~12–13%
Average Sleep: ~6 hrs 49m/night
Average Steps: ~9,726 per day
Resting HR: 68 bpm
Average High HR: 124 bpm
BP (avg): ~105/65

Measurements:
View attachment 142632


---

Nutrition

Target Calories: ~2,330 kcal
Target Macros: C 250 g | P 220 g | F 50 g
Average Calories: ~2,292 kcal
Average Actual: C 235 g | P 229 g | F 49 g
Fibre: ~23 g
Hydration: 6 L daily + electrolytes

Notes:
Food has been better again this week, the noise has been suppressed like my cut days. Still able to eat and so appetite hasn't been affected negatively just able to ignore the in between meals cravings and munchies desires. Still eating the same meals so no change. The pre and post workout meals have been working well and also contributing to keeping me full. So fun fact I found out from Dr this week, the amitriptyline i have been taking for nerve pain also increases appetite. No wonder i was struggling with low dose reta. Between the amitriptyline, EQ and gherlin rebound ive been fighting a loosing battle


---

Recovery & Health

Sleep: Average 5h 51min, not much change here. Its about as good as its going to get with my current situation. Not sure what else i can do. Trialling HGH in the mornings, for the first few nights at appeared ro be working. Last 3 nights sleeps have been no better that before.

Digestion: Good — regular bowel movements, with fibre in the 20g range instead of mid to high 30's the wind has reduced and movements have been not so savage .

Weight has decreased for the week overall by 0.6kg. This would relate to the Reta working in controlling the hunger.

Energy over the week has returned so confirms to me it was related to no caffine/stims. I will continue this for 1-2 more weeks to give the body a break and reset the receptors then ill look at introducing a little back in. Unsure if it will be coffee in the morning or just the Preworkout.

Right arm niggle is still ongoing, ill see the Dr soon and ask for some imaging, see if there is anything there. It could possibly be due to low E2 which was noticed in the 6 weeks bloods this week. Protocol has been adjusted to increase the aromatization and rectify the low E2, will take a few weeks to notice results and another blood test.

Hydration: 6 L + electrolytes per day
Another good week of maintaining potassium higher than sodium. Still not at the 2:1 ratio. Ill look at sourcing some potassium chloride and making my own blend.


Summary:
Week 6 of the lean gain phase under the coaching of @gainsman with Sparta products all provided by the legends @itsaj @KiwiFella. Strength continues to increase, consistently setting new PB's of reps and weight. Vitals are all good, especially happy with BP havnt needed to introduce any meds so far. Nutrition has been on point for a second week.

Highlights:

- Strength increase across all movements.
- Maintaining Abs and vascularity with weight increase
- Vitals all in point.

Improvement opportunities:
- Focus on macros
- Better quality sleep


Next Week:
- Same as week before.
- Incorporate AB work daily
- Daily tennis elbow work
- Stricter food adherence
- Continue with the removal of all stim based products including caffeine for a few weeks to have a bit of a reset


---

Absolutely ripped to shreds in these pictures. Keep up the good work man and stay healthy. Keep up with the elbow work. You don't want bad elbows or bad knees. No good. @Wookie

 

[R.AP]

Could also of been @FattyAU he had a log up on ghk and loose skin

@FattyAU Could you provide a link please brother would be keen to follow that experiment

 

[Wookie]

18th November
Week 8 Day 2 — Daily Log

Fasted Body Weight: 103kg (+0.2kg)
Blood Pressure: 110/69
Steps: 11,736
Resting HR: 71 bpm
Notes:
Still running good here, numbers all looking good

---

Nutrition

Target Calories: 2330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2412 kcal
Actual Macros: C: 289g | P: 212g | F: 47g
Fibre: 21g
Notes:
Calories out by a bit, for some reason the watch started tracking cals burned in exercise and added that to my daily target. Ill have to pay more attention so I dont over consume.

---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 600mg - 75mg (0.34mL)
EQ 200mg - 40mg (0.14mL)
NPP 200mg - 20mg (0.29ml)
0.77mL Daily

Injection Details: RHS Delt 27gx13mm

Peptides & Regenerative:

HGH – 5 IU PM (subq)
Wolverine — 500mcg AM/PM (SubQ)

Performance / Fat Loss Aids:

Retatrutide - 2mg PW (SubQ)
Motsc - 1.5md Daily (SubQ)

---
Side Effects & Adjustments:
Nothing new, still continuing with current.
- Caffine/stim detox
- PED change to increase E2
- GH in the AM
- Extra NAC, Tudca and Fish Oil

---

Support Supplements:

No change

---

Recovery & Health:

Sleep: 6h 30m
Poor quality rating of 47. Sleep had progressively gotten worse over the last few nights. I'm fairly confident the HGH is having no effect on sleep now ive been trialling AM dose for a bit over a week now. Will look at moving back to PM application.
DR appointment booked for later this week to get imaging referral for the niggle in my arm. Try see whats going on, it coyld be E2 related but won't hurt to get a scan. I do have mirtazapine perscribed but im unsure if i want to take it.


Hydration: 6 L water + electrolytes
Still achieveing potassium higher than sodium but I need to come up with a better option.

---

Training:

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

Main Lifts:

Chin Ups:
BW x 10, 10, 10

Close Grip Lat Pulldown:
95kg x 8, 8, 6

DB Row:
50kg x 12, 12

Rear Delt Fly:
Pair of 12.5kg x 12, 12

Facepull:
60kg x 8, 8

Seated Incline DB Curl:
Pair of 17.5kg x 12, 12

Hammer Curls:
Pair of 22.5kg x 9, 9


Accessories:
Oblique Crunch: 3 x 20
Sit ups: 3 x 20

Rehab:
Wrist spins:
3 x 20 each side @ 9kg

Wrist Extension:
3 sets of 5 reps followed by 30sec static hold in contracted position 30sec @ 9kg

Cardio: 45mins 3deg 4.5km/h


---
Pre-workout
1 Scoop Pump Juice
1 Scoop Night Warrior
3g L-Arginine
3g AAKG
3g Citrulline Malate
1g Vit C
2g Heart salt

---

Notes:

Training Notes:
Another good session, wasn't as focused as yesterday as had a bit of a blue with the wife which kinda ruined the mojo. Continued with the session afterwards and got it done. More PB's and reps again


Energy/motivation:
Energy is good , motivation took a hit but didnt let that stop me.

Coaching adjustments:
No new adjustments

Miscellaneous thoughts:
Can't think of any

 

[Allupfromhere]

18th November
Week 8 Day 2 — Daily Log

Fasted Body Weight: 103kg (+0.2kg)
Blood Pressure: 110/69
Steps: 11,736
Resting HR: 71 bpm
Notes:
Still running good here, numbers all looking good

---

Nutrition

Target Calories: 2330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2412 kcal
Actual Macros: C: 289g | P: 212g | F: 47g
Fibre: 21g
Notes:
Calories out by a bit, for some reason the watch started tracking cals burned in exercise and added that to my daily target. Ill have to pay more attention so I dont over consume.

---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 600mg - 75mg (0.34mL)
EQ 200mg - 40mg (0.14mL)
NPP 200mg - 20mg (0.29ml)
0.77mL Daily

Injection Details: RHS Delt 27gx13mm

Peptides & Regenerative:

HGH – 5 IU PM (subq)
Wolverine — 500mcg AM/PM (SubQ)

Performance / Fat Loss Aids:

Retatrutide - 2mg PW (SubQ)
Motsc - 1.5md Daily (SubQ)

---
Side Effects & Adjustments:
Nothing new, still continuing with current.
- Caffine/stim detox
- PED change to increase E2
- GH in the AM
- Extra NAC, Tudca and Fish Oil

---

Support Supplements:

No change

---

Recovery & Health:

Sleep: 6h 30m
Poor quality rating of 47. Sleep had progressively gotten worse over the last few nights. I'm fairly confident the HGH is having no effect on sleep now ive been trialling AM dose for a bit over a week now. Will look at moving back to PM application.
DR appointment booked for later this week to get imaging referral for the niggle in my arm. Try see whats going on, it coyld be E2 related but won't hurt to get a scan. I do have mirtazapine perscribed but im unsure if i want to take it.


Hydration: 6 L water + electrolytes
Still achieveing potassium higher than sodium but I need to come up with a better option.

---

Training:

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

Main Lifts:

Chin Ups:
BW x 10, 10, 10

Close Grip Lat Pulldown:
95kg x 8, 8, 6

DB Row:
50kg x 12, 12

Rear Delt Fly:
Pair of 12.5kg x 12, 12

Facepull:
60kg x 8, 8

Seated Incline DB Curl:
Pair of 17.5kg x 12, 12

Hammer Curls:
Pair of 22.5kg x 9, 9


Accessories:
Oblique Crunch: 3 x 20
Sit ups: 3 x 20

Rehab:
Wrist spins:
3 x 20 each side @ 9kg

Wrist Extension:
3 sets of 5 reps followed by 30sec static hold in contracted position 30sec @ 9kg

Cardio: 45mins 3deg 4.5km/h


---
Pre-workout
1 Scoop Pump Juice
1 Scoop Night Warrior
3g L-Arginine
3g AAKG
3g Citrulline Malate
1g Vit C
2g Heart salt

---

Notes:

Training Notes:
Another good session, wasn't as focused as yesterday as had a bit of a blue with the wife which kinda ruined the mojo. Continued with the session afterwards and got it done. More PB's and reps again


Energy/motivation:
Energy is good , motivation took a hit but didnt let that stop me.

Coaching adjustments:
No new adjustments

Miscellaneous thoughts:
Can't think of any

Bro your getting more shredded by each update lol. Your dialled in like fuck right now

 

[LevButlerov]

18th November
Week 8 Day 2 — Daily Log

Fasted Body Weight: 103kg (+0.2kg)
Blood Pressure: 110/69
Steps: 11,736
Resting HR: 71 bpm
Notes:
Still running good here, numbers all looking good

---

Nutrition

Target Calories: 2330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2412 kcal
Actual Macros: C: 289g | P: 212g | F: 47g
Fibre: 21g
Notes:
Calories out by a bit, for some reason the watch started tracking cals burned in exercise and added that to my daily target. Ill have to pay more attention so I dont over consume.

---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 600mg - 75mg (0.34mL)
EQ 200mg - 40mg (0.14mL)
NPP 200mg - 20mg (0.29ml)
0.77mL Daily

Injection Details: RHS Delt 27gx13mm

Peptides & Regenerative:

HGH – 5 IU PM (subq)
Wolverine — 500mcg AM/PM (SubQ)

Performance / Fat Loss Aids:

Retatrutide - 2mg PW (SubQ)
Motsc - 1.5md Daily (SubQ)

---
Side Effects & Adjustments:
Nothing new, still continuing with current.
- Caffine/stim detox
- PED change to increase E2
- GH in the AM
- Extra NAC, Tudca and Fish Oil

---

Support Supplements:

No change

---

Recovery & Health:

Sleep: 6h 30m
Poor quality rating of 47. Sleep had progressively gotten worse over the last few nights. I'm fairly confident the HGH is having no effect on sleep now ive been trialling AM dose for a bit over a week now. Will look at moving back to PM application.
DR appointment booked for later this week to get imaging referral for the niggle in my arm. Try see whats going on, it coyld be E2 related but won't hurt to get a scan. I do have mirtazapine perscribed but im unsure if i want to take it.


Hydration: 6 L water + electrolytes
Still achieveing potassium higher than sodium but I need to come up with a better option.

---

Training:

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

Main Lifts:

Chin Ups:
BW x 10, 10, 10

Close Grip Lat Pulldown:
95kg x 8, 8, 6

DB Row:
50kg x 12, 12

Rear Delt Fly:
Pair of 12.5kg x 12, 12

Facepull:
60kg x 8, 8

Seated Incline DB Curl:
Pair of 17.5kg x 12, 12

Hammer Curls:
Pair of 22.5kg x 9, 9


Accessories:
Oblique Crunch: 3 x 20
Sit ups: 3 x 20

Rehab:
Wrist spins:
3 x 20 each side @ 9kg

Wrist Extension:
3 sets of 5 reps followed by 30sec static hold in contracted position 30sec @ 9kg

Cardio: 45mins 3deg 4.5km/h


---
Pre-workout
1 Scoop Pump Juice
1 Scoop Night Warrior
3g L-Arginine
3g AAKG
3g Citrulline Malate
1g Vit C
2g Heart salt

---

Notes:

Training Notes:
Another good session, wasn't as focused as yesterday as had a bit of a blue with the wife which kinda ruined the mojo. Continued with the session afterwards and got it done. More PB's and reps again


Energy/motivation:
Energy is good , motivation took a hit but didnt let that stop me.

Coaching adjustments:
No new adjustments

Miscellaneous thoughts:
Can't think of any

You look huge in the pics with thick arms and big shoulders pushing hard here.

Good pull day logged! the 50 kg rows and the 95 kg pulldowns back power! @Wookie

 

[ballin2504]

Weekly Review — Gain Phase | Week 6 (Ending 16th November)
---

Baseline & Overview

Starting Weight: 102kg
Current Weight: 101.5kg (-0.5kg)
Estimated Body Fat: ~12–13%
Average Sleep: ~6 hrs 49m/night
Average Steps: ~9,726 per day
Resting HR: 68 bpm
Average High HR: 124 bpm
BP (avg): ~105/65

Measurements:
View attachment 142632


---

Nutrition

Target Calories: ~2,330 kcal
Target Macros: C 250 g | P 220 g | F 50 g
Average Calories: ~2,292 kcal
Average Actual: C 235 g | P 229 g | F 49 g
Fibre: ~23 g
Hydration: 6 L daily + electrolytes

Notes:
Food has been better again this week, the noise has been suppressed like my cut days. Still able to eat and so appetite hasn't been affected negatively just able to ignore the in between meals cravings and munchies desires. Still eating the same meals so no change. The pre and post workout meals have been working well and also contributing to keeping me full. So fun fact I found out from Dr this week, the amitriptyline i have been taking for nerve pain also increases appetite. No wonder i was struggling with low dose reta. Between the amitriptyline, EQ and gherlin rebound ive been fighting a loosing battle


---

Recovery & Health

Sleep: Average 5h 51min, not much change here. Its about as good as its going to get with my current situation. Not sure what else i can do. Trialling HGH in the mornings, for the first few nights at appeared ro be working. Last 3 nights sleeps have been no better that before.

Digestion: Good — regular bowel movements, with fibre in the 20g range instead of mid to high 30's the wind has reduced and movements have been not so savage .

Weight has decreased for the week overall by 0.6kg. This would relate to the Reta working in controlling the hunger.

Energy over the week has returned so confirms to me it was related to no caffine/stims. I will continue this for 1-2 more weeks to give the body a break and reset the receptors then ill look at introducing a little back in. Unsure if it will be coffee in the morning or just the Preworkout.

Right arm niggle is still ongoing, ill see the Dr soon and ask for some imaging, see if there is anything there. It could possibly be due to low E2 which was noticed in the 6 weeks bloods this week. Protocol has been adjusted to increase the aromatization and rectify the low E2, will take a few weeks to notice results and another blood test.

Hydration: 6 L + electrolytes per day
Another good week of maintaining potassium higher than sodium. Still not at the 2:1 ratio. Ill look at sourcing some potassium chloride and making my own blend.


Summary:
Week 6 of the lean gain phase under the coaching of @gainsman with Sparta products all provided by the legends @itsaj @KiwiFella. Strength continues to increase, consistently setting new PB's of reps and weight. Vitals are all good, especially happy with BP havnt needed to introduce any meds so far. Nutrition has been on point for a second week.

Highlights:

- Strength increase across all movements.
- Maintaining Abs and vascularity with weight increase
- Vitals all in point.

Improvement opportunities:
- Focus on macros
- Better quality sleep


Next Week:
- Same as week before.
- Incorporate AB work daily
- Daily tennis elbow work
- Stricter food adherence
- Continue with the removal of all stim based products including caffeine for a few weeks to have a bit of a reset


---

@Wookie really good update. Way to get the steps in!

 

[RoySimpson]

Weekly Review — Gain Phase | Week 6 (Ending 16th November)
---

Baseline & Overview

Starting Weight: 102kg
Current Weight: 101.5kg (-0.5kg)
Estimated Body Fat: ~12–13%
Average Sleep: ~6 hrs 49m/night
Average Steps: ~9,726 per day
Resting HR: 68 bpm
Average High HR: 124 bpm
BP (avg): ~105/65

Measurements:
View attachment 142632


---

Nutrition

Target Calories: ~2,330 kcal
Target Macros: C 250 g | P 220 g | F 50 g
Average Calories: ~2,292 kcal
Average Actual: C 235 g | P 229 g | F 49 g
Fibre: ~23 g
Hydration: 6 L daily + electrolytes

Notes:
Food has been better again this week, the noise has been suppressed like my cut days. Still able to eat and so appetite hasn't been affected negatively just able to ignore the in between meals cravings and munchies desires. Still eating the same meals so no change. The pre and post workout meals have been working well and also contributing to keeping me full. So fun fact I found out from Dr this week, the amitriptyline i have been taking for nerve pain also increases appetite. No wonder i was struggling with low dose reta. Between the amitriptyline, EQ and gherlin rebound ive been fighting a loosing battle


---

Recovery & Health

Sleep: Average 5h 51min, not much change here. Its about as good as its going to get with my current situation. Not sure what else i can do. Trialling HGH in the mornings, for the first few nights at appeared ro be working. Last 3 nights sleeps have been no better that before.

Digestion: Good — regular bowel movements, with fibre in the 20g range instead of mid to high 30's the wind has reduced and movements have been not so savage .

Weight has decreased for the week overall by 0.6kg. This would relate to the Reta working in controlling the hunger.

Energy over the week has returned so confirms to me it was related to no caffine/stims. I will continue this for 1-2 more weeks to give the body a break and reset the receptors then ill look at introducing a little back in. Unsure if it will be coffee in the morning or just the Preworkout.

Right arm niggle is still ongoing, ill see the Dr soon and ask for some imaging, see if there is anything there. It could possibly be due to low E2 which was noticed in the 6 weeks bloods this week. Protocol has been adjusted to increase the aromatization and rectify the low E2, will take a few weeks to notice results and another blood test.

Hydration: 6 L + electrolytes per day
Another good week of maintaining potassium higher than sodium. Still not at the 2:1 ratio. Ill look at sourcing some potassium chloride and making my own blend.


Summary:
Week 6 of the lean gain phase under the coaching of @gainsman with Sparta products all provided by the legends @itsaj @KiwiFella. Strength continues to increase, consistently setting new PB's of reps and weight. Vitals are all good, especially happy with BP havnt needed to introduce any meds so far. Nutrition has been on point for a second week.

Highlights:

- Strength increase across all movements.
- Maintaining Abs and vascularity with weight increase
- Vitals all in point.

Improvement opportunities:
- Focus on macros
- Better quality sleep


Next Week:
- Same as week before.
- Incorporate AB work daily
- Daily tennis elbow work
- Stricter food adherence
- Continue with the removal of all stim based products including caffeine for a few weeks to have a bit of a reset


---

@Wookie shredded and jacked bro! Looking great!

 

[Wookie]

19th October
Week 8 Day 3 — Daily Log

Fasted Body Weight: 102.2kg(-0.8kh)
Blood Pressure: XXX/XX
Steps: 11,570
Resting HR: 75 bpm
Notes:
Forgot to take BP reading this morning, otherwise than that all other metrics are tracking well

---

Nutrition

Target Calories: 2330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2280 kcal
Actual Macros: C: 270g | P: 221g | F: 47g
Fibre: 16
Notes:
Tracking well here, food noise is reducing. I will have to be mindful though as both the amitriptyline and mirtazapine both increase appetite.


---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 600mg - 75mg (0.34mL)
EQ 200mg - 40mg (0.14mL)
NPP 200mg - 20mg (0.29ml)
0.77mL Daily

Injection Details:
RHS Quad 27gx13mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
Wolverine — 500mcg AM/PM (SubQ)

Performance / Fat Loss Aids:

Retatrutide - 5mg Monday (SubQ)
Motsc – 1.5mg ED(SubQ)

---
Side Effects & Adjustments:
Same as previously mentioned
- stim/caffine detox
- E2 management
- HGH has gone back to evening dose

---

Support Supplements:

No change

---

Recovery & Health:

Sleep: 4h 42m plus another approximate 1.5hrs after wife went to work. Tried the mirtazapine last night, only woke up once at 2:30am which was good. Not feeling groggy as I was told I would be but did wake with the driest mouth tho. Let's see how the next few sleeps go.



Hydration: 5 L water + electrolytes
Looking into getting potassium chloride and making my own mix up with sodium chloride at 3:1 ratio


---

Training:

Session Type: Legs

Warm-Up / Rehab: Daily perscribed and Leg rolling and stretching

Main Lifts:

Hack Squat:
160kg x 8, 8, 8

Leg Extension:
125kg x 8, 8, 7

Leg Curl:
50kg x 9, 8

Seated Single Leg Press:
150kg x 8, 5

Straight Leg Deadlift:
110kg x 10, 7

Smith Machine Calf Raise:
160kg x 10, 10

Accessories:
Cable Pallof Press:
8.75kg x 10, 10

Plank:
2 x 1min

Cardio: 30mins 3deg 4kmh


---
Pre-workout
1 Scoop Pump Juice
1 Scoop Night Warrior
3g L-Arginine
3g AAKG
3g Citrulline Malate
5g Glycinate



---

Notes:

Training Notes;
Mixed training up due to machines being taken. Started with Hack squats and increased weight again. Could feel a really good pump after the 3rd set. Actually found a way of bracing with my lower back into the padding that helped push more. By doing the hacks first my legs were trashed for the other exercises so got less reps at the weight I do. Overall it was a bloody good sesh with legs pumping more than normal.

Energy/motivation:
Really good today, could be a result of better sleep maybe...

Coaching adjustments:
Mentioned above, now its the waiting game to see what the E2 does.

Miscellaneous thoughts:
- I havnt measured my lower quads down near the knees but they do feel bigger.
- Tried another new meal prep today, chicken enchilada and rice all cooled in the slow cooker. Got 11 serves in total, could have condensed down to 8 or 9 but I do like lighter meals to be able to juggle Macros. Will post pics of meal and Macros.

 

[Wookie]

bros that some damn good blood pressure if you ask me. it prove you dedicated for sure. keep it up! @Wookie

Thank you

physique is looking amazing ! super lean and super ripped! love what you are doing @Wookie

Cheers mate

@Wookie the training looks good! you won't go wrong with the energy motivation from feeling good from a gym workout. that honestly saved me after my wife died

Sorry to hear focusing on gym and nutrition has been a saving for me while I have my other battles. A sanctuary where I can just block everything out for a bit.

Absolutely ripped to shreds in these pictures. Keep up the good work man and stay healthy. Keep up with the elbow work. You don't want bad elbows or bad knees. No good. @Wookie

Thank you, its all starting to fall into place now.

Bro your getting more shredded by each update lol. Your dialled in like fuck right now

It feels good too, getting so many comments. People are even telling my wife about how I'm looking

You look huge in the pics with thick arms and big shoulders pushing hard here.

Good pull day logged! the 50 kg rows and the 95 kg pulldowns back power! @Wookie

Now I need the gym to get bigger Dumbbells. Will just have to do more reps for know

@Wookie really good update. Way to get the steps in!

Thanks mate I sometimes wonder if its too many steps for a lean gain with how my weight is fluctuating but then it is having a postive effect on the cardiovascular system though and that would be more important. As I want to run as long as i can subject to heath markers.

@Wookie shredded and jacked bro! Looking great!

Thanks

 

[Allupfromhere]

It feels good too, getting so many comments. People are even telling my wife about how I'm looking

Hopefully its not her girlfriends saying to her

 

[Wookie]

Hopefully its not her girlfriends saying to her

Well at least let me fix my E2 first....

 

[Allupfromhere]

Well at least let me fix my E2 first....

 

[ROIDDERS]

Thank you, its all starting to fall into place now.

You've earned your way up.

 

[Wookie]

20th November
Week 8 Day 4 — Daily Log

Fasted Body Weight: 103.5kg(+1.3kg)
Blood Pressure: 105/64
Steps: 10,995
Resting HR: 76 bpm
Notes:
Resting HR has increased lightly, something i will monitor. May be due to the new medication from the DR. Other than that everything is still good. Big weight increase, I'm thinking this is happening day after leg days. Will continue to monitor

---

Nutrition

Target Calories: 2330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2280 kcal
Actual Macros: C: 252g | P: 220g | F: 40g
Fibre: 25
Notes:
Interesting the weight increase, could it e related to leg day and glycogen replenishment etc. I have 2 leg days a week, I might keep an eye on this and see if its affecting pattern.

---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 600mg - 75mg (0.34mL)
EQ 200mg - 40mg (0.14mL)
NPP 200mg - 20mg (0.29ml)
0.77mL Daily

Injection Details:
LHS Quad 27gx13mm, tried a bit further around to the outside today. Had a squirter after pulling the pin out. Let's see what tomorrow brings, rhe left quad is the only spot I tend to get slight pip. Not enough to bother but can notice at times.


Peptides & Regenerative:

HGH – 5 IU PM (Subq)
Wolverine — 500mcg AM/PM (SubQ)

Performance / Fat Loss Aids:

Retatrutide - 5mg Monday PM (SubQ)
Motsc - 1.5mg M-F

---
Side Effects & Adjustments:
Nothing new

---

Support Supplements:

No change

---

Recovery & Health:

Sleep: 6h 5m
Rating of poor 38, but it felt good to me, heavy sleep 1 wake up. At one point I was snoring and normally the wife xan nudge me and ill roll iver and stop. She said this time I didn't budge, so must have been deep and heavy. Obviously its related to the mirtazapine but its working. I am waking up with an extremely dry mouth as i was told I would.


Hydration: 4.5 L water + electrolytes
Hydration down a bit. Is the 6L also contributing to my interrupted sleep, needing a leak multiple times a night.

---

Training:

Session Type: Upper

Warm-Up / Rehab: As perscribed daily

Main Lifts:

Incline BB Bench Press:
100kg x 8, 8

Chest Fly Machine:
45kg x 12, 12

Lat Pulldown:
85kg x 8, 8

Seated Cable Row V-Grip:
85kg x 10, 10

DB Shoulder Press:
Pair of 35kg x 6, 8

Tricep Rope Pushdown:
36.25kg x 10, 10

Cable Bicep Curl:
38.75kg x 8, 8


Accessories:

Sit Up:
3 x 20

TVA Drills:
3 x 10 each side



---
Pre-workout
1 Scoop Pump Juice
1 Scoop Night Warrior
3g L-Arginine
3g AAKG
3g Citrulline Malate
20mg Methylene Blue
20mg Slupp



---

Notes:

Training Notes:
Another good session, good pump. Increased reps and weight again. The niggle in the right arm is starting to impact heavy press movements. Have a Dr appointment tomorrow to request imaging.


Energy/motivation:
No changes here, everything felt good, focused ready to own it. This could e the slup at a higher dose giving me the extra drive.

Coaching adjustments:
None

Miscellaneous thoughts:
Can feel the right knee is sore , id say from hack Squats. Made squatting down today awkward as I was welding in the cattle yards. Is it crashed E2 related or is it from squats or is it both. I'm sure it will settle down in a day or so.

 

[Tiger Salman Khan]

20th November
Week 8 Day 4 — Daily Log

Fasted Body Weight: 103.5kg(+1.3kg)
Blood Pressure: 105/64
Steps: 10,995
Resting HR: 76 bpm
Notes:
Resting HR has increased lightly, something i will monitor. May be due to the new medication from the DR. Other than that everything is still good. Big weight increase, I'm thinking this is happening day after leg days. Will continue to monitor

---

Nutrition

Target Calories: 2330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2280 kcal
Actual Macros: C: 252g | P: 220g | F: 40g
Fibre: 25
Notes:
Interesting the weight increase, could it e related to leg day and glycogen replenishment etc. I have 2 leg days a week, I might keep an eye on this and see if its affecting pattern.

---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 600mg - 75mg (0.34mL)
EQ 200mg - 40mg (0.14mL)
NPP 200mg - 20mg (0.29ml)
0.77mL Daily

Injection Details:
LHS Quad 27gx13mm, tried a bit further around to the outside today. Had a squirter after pulling the pin out. Let's see what tomorrow brings, rhe left quad is the only spot I tend to get slight pip. Not enough to bother but can notice at times.


Peptides & Regenerative:

HGH – 5 IU PM (Subq)
Wolverine — 500mcg AM/PM (SubQ)

Performance / Fat Loss Aids:

Retatrutide - 5mg Monday PM (SubQ)
Motsc - 1.5mg M-F

---
Side Effects & Adjustments:
Nothing new

---

Support Supplements:

No change

---

Recovery & Health:

Sleep: 6h 5m
Rating of poor 38, but it felt good to me, heavy sleep 1 wake up. At one point I was snoring and normally the wife xan nudge me and ill roll iver and stop. She said this time I didn't budge, so must have been deep and heavy. Obviously its related to the mirtazapine but its working. I am waking up with an extremely dry mouth as i was told I would.


Hydration: 4.5 L water + electrolytes
Hydration down a bit. Is the 6L also contributing to my interrupted sleep, needing a leak multiple times a night.

---

Training:

Session Type: Upper

Warm-Up / Rehab: As perscribed daily

Main Lifts:

Incline BB Bench Press:
100kg x 8, 8

Chest Fly Machine:
45kg x 12, 12

Lat Pulldown:
85kg x 8, 8

Seated Cable Row V-Grip:
85kg x 10, 10

DB Shoulder Press:
Pair of 35kg x 6, 8

Tricep Rope Pushdown:
36.25kg x 10, 10

Cable Bicep Curl:
38.75kg x 8, 8


Accessories:

Sit Up:
3 x 20

TVA Drills:
3 x 10 each side



---
Pre-workout
1 Scoop Pump Juice
1 Scoop Night Warrior
3g L-Arginine
3g AAKG
3g Citrulline Malate
20mg Methylene Blue
20mg Slupp



---

Notes:

Training Notes:
Another good session, good pump. Increased reps and weight again. The niggle in the right arm is starting to impact heavy press movements. Have a Dr appointment tomorrow to request imaging.


Energy/motivation:
No changes here, everything felt good, focused ready to own it. This could e the slup at a higher dose giving me the extra drive.

Coaching adjustments:
None

Miscellaneous thoughts:
Can feel the right knee is sore , id say from hack Squats. Made squatting down today awkward as I was welding in the cattle yards. Is it crashed E2 related or is it from squats or is it both. I'm sure it will settle down in a day or so.

@Wookie legit pics bro....keep killing it........

 

[LevButlerov]

20th November
Week 8 Day 4 — Daily Log

Fasted Body Weight: 103.5kg(+1.3kg)
Blood Pressure: 105/64
Steps: 10,995
Resting HR: 76 bpm
Notes:
Resting HR has increased lightly, something i will monitor. May be due to the new medication from the DR. Other than that everything is still good. Big weight increase, I'm thinking this is happening day after leg days. Will continue to monitor

---

Nutrition

Target Calories: 2330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2280 kcal
Actual Macros: C: 252g | P: 220g | F: 40g
Fibre: 25
Notes:
Interesting the weight increase, could it e related to leg day and glycogen replenishment etc. I have 2 leg days a week, I might keep an eye on this and see if its affecting pattern.

---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 600mg - 75mg (0.34mL)
EQ 200mg - 40mg (0.14mL)
NPP 200mg - 20mg (0.29ml)
0.77mL Daily

Injection Details:
LHS Quad 27gx13mm, tried a bit further around to the outside today. Had a squirter after pulling the pin out. Let's see what tomorrow brings, rhe left quad is the only spot I tend to get slight pip. Not enough to bother but can notice at times.


Peptides & Regenerative:

HGH – 5 IU PM (Subq)
Wolverine — 500mcg AM/PM (SubQ)

Performance / Fat Loss Aids:

Retatrutide - 5mg Monday PM (SubQ)
Motsc - 1.5mg M-F

---
Side Effects & Adjustments:
Nothing new

---

Support Supplements:

No change

---

Recovery & Health:

Sleep: 6h 5m
Rating of poor 38, but it felt good to me, heavy sleep 1 wake up. At one point I was snoring and normally the wife xan nudge me and ill roll iver and stop. She said this time I didn't budge, so must have been deep and heavy. Obviously its related to the mirtazapine but its working. I am waking up with an extremely dry mouth as i was told I would.


Hydration: 4.5 L water + electrolytes
Hydration down a bit. Is the 6L also contributing to my interrupted sleep, needing a leak multiple times a night.

---

Training:

Session Type: Upper

Warm-Up / Rehab: As perscribed daily

Main Lifts:

Incline BB Bench Press:
100kg x 8, 8

Chest Fly Machine:
45kg x 12, 12

Lat Pulldown:
85kg x 8, 8

Seated Cable Row V-Grip:
85kg x 10, 10

DB Shoulder Press:
Pair of 35kg x 6, 8

Tricep Rope Pushdown:
36.25kg x 10, 10

Cable Bicep Curl:
38.75kg x 8, 8


Accessories:

Sit Up:
3 x 20

TVA Drills:
3 x 10 each side



---
Pre-workout
1 Scoop Pump Juice
1 Scoop Night Warrior
3g L-Arginine
3g AAKG
3g Citrulline Malate
20mg Methylene Blue
20mg Slupp



---

Notes:

Training Notes:
Another good session, good pump. Increased reps and weight again. The niggle in the right arm is starting to impact heavy press movements. Have a Dr appointment tomorrow to request imaging.


Energy/motivation:
No changes here, everything felt good, focused ready to own it. This could e the slup at a higher dose giving me the extra drive.

Coaching adjustments:
None

Miscellaneous thoughts:
Can feel the right knee is sore , id say from hack Squats. Made squatting down today awkward as I was welding in the cattle yards. Is it crashed E2 related or is it from squats or is it both. I'm sure it will settle down in a day or so.

Arms look good and pumped in the pic
35kg presses and 100kg incline is moving in the right direction even with that arm niggle starting but be careful
since you gotta weld and arm issues maybe

 

[Wookie]

Arms look good and pumped in the pic
35kg presses and 100kg incline is moving in the right direction even with that arm niggle starting but be careful
since you gotta weld and arm issues maybe

Im booked in with Dr today to get a referral for some sort of imaging.

 

[Wookie]

@Wookie legit pics bro....keep killing it........

@Tiger Salman Khan , thanks mate appreciate the support

 

[LevButlerov]

Im booked in with Dr today to get a referral for some sort of imaging.

keep us updated

 

[Wookie]

21st November
Week 8 Day 5 — Daily Log

Fasted Body Weight: 102.8kg(-0.7kg)
Blood Pressure: 109/66
Steps: 8,798
Resting HR: 75 bpm
Notes:
Another big weight fluctuation but down this time. Did legs again today so let's see if the weight jumps up tomorrow. Resting HR up slightly other than that all other stats are good.

---

Nutrition

Target Calories: 2330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2351 kcal
Actual Macros: C: 293g | P: 233g | F: 43g
Fibre: 17g
Notes:
Its feeling good to be on top of the food again, this noise is so up amd down that it makes it awkward especially in the evenings.

---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 600mg - 75mg (0.34mL)
EQ 200mg - 40mg (0.14mL)
NPP 200mg - 20mg (0.29ml)
0.77mL Daily

Injection Details:
RHS Glute 25gx25mm

Peptides & Regenerative:

HGH – 5 IU PM (SubQ)
Wolverine — 500mcg AM/PM (SubQ)

Performance / Fat Loss Aids:

Retatrutide - 5mg PW (SubQ)
Motsc – 1.5mg M-F (SubQ)

---
Side Effects & Adjustments:
No new changes, still continuing with the same.
- Caffeine/stim detox
- PED change due to low E2

---

Support Supplements:

No changes.

---

Recovery & Health:

Sleep: 6h 12m
Rating of 50 Poor. Another night with only 1 wake up. The sleeps are feeling much better which isnt reflective in the data. I feel its better anyways, will continue to track and monitor.


Hydration: 4.5 L water + electrolytes

---

Training:

Session Type: Lower
Warm-Up / Rehab: Daily perscribed followed by foam rolling and couch stretches

Main Lifts:

Lying Leg Curl:
65kg x 8, 6

DB Walking Lunges:
Pair 25kg x 10, 10, 10

Leg Extension:
125kg x 10, 10

Back Extension(Weighted hypertextension):
15kg x 12, 12, 12

Hip Abduction:
55kg x 12, 12

Hip Adduction:
45kg x 10, 9

BW Standing Calf Raises:
4 x 20 each side

Accessories:
Russian Twists
5kg x 40, 40, 40 (20 each side)

Lying Oblique Crunches:
3 x 20 each side

Rehab:
Wrist Extension:
3 x 10 followed by 30sec static hold in contracted position

Wrist Twists:
3 x 20 each side

Cardio: 30mins 3deg 4.5km/h


---
Pre-workout
1 scoop Pump Juice
1 scoop Night Warrior
3g L-Arginine
3g AAKG
3g Citrulline Malate
20mg Slup
20mg Methylene Blue

---

Notes:

Training Notes:
Started with Leg curls instead of extensions, got a good pump by mixing it up. PB's across alot of the exercises again, so still havnt reached the ceiling yet. I'm really enjoying this run so far just constant improvements.

Energy/motivation:
Again another good day, felt amped with the slup kicking in. Its very rare im not motivated or energised.

Coaching adjustments:
Nothing new

Miscellaneous thoughts:
Right knee is sore still unsure if its from the heavy hack Squats Wednesday or low E2. No other aches anywhere so im leaning towards the hacks

 

[LevButlerov]

21st November
Week 8 Day 5 — Daily Log

Fasted Body Weight: 102.8kg(-0.7kg)
Blood Pressure: 109/66
Steps: 8,798
Resting HR: 75 bpm
Notes:
Another big weight fluctuation but down this time. Did legs again today so let's see if the weight jumps up tomorrow. Resting HR up slightly other than that all other stats are good.

---

Nutrition

Target Calories: 2330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2351 kcal
Actual Macros: C: 293g | P: 233g | F: 43g
Fibre: 17g
Notes:
Its feeling good to be on top of the food again, this noise is so up amd down that it makes it awkward especially in the evenings.

---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 600mg - 75mg (0.34mL)
EQ 200mg - 40mg (0.14mL)
NPP 200mg - 20mg (0.29ml)
0.77mL Daily

Injection Details:
RHS Glute 25gx25mm

Peptides & Regenerative:

HGH – 5 IU PM (SubQ)
Wolverine — 500mcg AM/PM (SubQ)

Performance / Fat Loss Aids:

Retatrutide - 5mg PW (SubQ)
Motsc – 1.5mg M-F (SubQ)

---
Side Effects & Adjustments:
No new changes, still continuing with the same.
- Caffeine/stim detox
- PED change due to low E2

---

Support Supplements:

No changes.

---

Recovery & Health:

Sleep: 6h 12m
Rating of 50 Poor. Another night with only 1 wake up. The sleeps are feeling much better which isnt reflective in the data. I feel its better anyways, will continue to track and monitor.


Hydration: 4.5 L water + electrolytes

---

Training:

Session Type: Lower
Warm-Up / Rehab: Daily perscribed followed by foam rolling and couch stretches

Main Lifts:

Lying Leg Curl:
65kg x 8, 6

DB Walking Lunges:
Pair 25kg x 10, 10, 10

Leg Extension:
125kg x 10, 10

Back Extension(Weighted hypertextension):
15kg x 12, 12, 12

Hip Abduction:
55kg x 12, 12

Hip Adduction:
45kg x 10, 9

BW Standing Calf Raises:
4 x 20 each side

Accessories:
Russian Twists
5kg x 40, 40, 40 (20 each side)

Lying Oblique Crunches:
3 x 20 each side

Rehab:
Wrist Extension:
3 x 10 followed by 30sec static hold in contracted position

Wrist Twists:
3 x 20 each side

Cardio: 30mins 3deg 4.5km/h


---
Pre-workout
1 scoop Pump Juice
1 scoop Night Warrior
3g L-Arginine
3g AAKG
3g Citrulline Malate
20mg Slup
20mg Methylene Blue

---

Notes:

Training Notes:
Started with Leg curls instead of extensions, got a good pump by mixing it up. PB's across alot of the exercises again, so still havnt reached the ceiling yet. I'm really enjoying this run so far just constant improvements.

Energy/motivation:
Again another good day, felt amped with the slup kicking in. Its very rare im not motivated or energised.

Coaching adjustments:
Nothing new

Miscellaneous thoughts:
Right knee is sore still unsure if its from the heavy hack Squats Wednesday or low E2. No other aches anywhere so im leaning towards the hacks

25kg walking lunges and 125kg extensions are strong lower work and you still hit PBs even with the knee a bit off!

Macros landed clean at 293 carbs and 233 protein which is solid for the cut but you can push over 250 protein imo

 

[Wookie]

25kg walking lunges and 125kg extensions are strong lower work and you still hit PBs even with the knee a bit off!

Macros landed clean at 293 carbs and 233 protein which is solid for the cut but you can push over 250 protein imo

Yeah its only sore on the bottom side of knee cap. Could feel it a bit on the lunges but it wasn't to bad. I'm hoping after this weeks check in is get an increase in cals. I know I said that last week as well

 

[LevButlerov]

Yeah its only sore on the bottom side of knee cap. Could feel it a bit on the lunges but it wasn't to bad. I'm hoping after this weeks check in is get an increase in cals. I know I said that last week as well

You should massage and get infrared lamp @Wookie

 

[Wookie]

Weekly Review — Gain Phase | Week 8 (Ending 23rd November)
---

Baseline & Overview

Starting Weight: 102kg
Current Weight: 101.5kg (-0.5kg)
Estimated Body Fat: ~11-12%
Average Sleep: ~ 5hrs 40m/night
Average Steps: ~10,256 per day
Average Resting HR: 74 bpm
Average High HR: 128 bpm
BP (avg): ~106/66

Measurements:

---

Nutrition

Target Calories: ~2,330 kcal
Target Macros: C 250 g | P 220 g | F 50 g
Average Calories: ~2,055 kcal
Average Actual: C 250 g | P 219 g | F 46 g
Fibre: ~21 g
Hydration: 6 L daily + electrolytes

Notes:
Food has been better again this week, unfortunately requiring a large dose of retatrutide. The second lot of meds perscribed by my Dr also increases appetite, so its a yoyo effect or tug of war between the meds and the Reta.


---

Recovery & Health

Sleep: Average 5h 40min, not much change here. I am now taking mirtazapine to help sleep. I have noticed a deeper sleep with less wake ups. To me it feels better but the data says it isnt so im unsure

Digestion: Good — regular bowel movements, with fibre in the 20g range. No indigestion or other issues.

Weight has decreased for the week overall by another 0.5kg. This would relate to the Reta working in controlling the hunger.

Energy over the week has been extremely good. Still continuing with the detox of stims/caffine until Thursday then that's 4 weeks. I'll look at introducing only 1 at a time a guage how that effects me and when to time it. Is it a coffee in the morning or an energy drink/ stim Preworkout before a session.

Right arm niggle is still ongoing, I have a referral for some imaging, see if there is anything there. It could possibly be due to low E2 which was noticed in the 6 weeks bloods Last week. As mentioned last week the PED protocol has been adjusted to increase the aromatization and rectify the low E2, will take a few weeks to notice results and another blood test.

Hydration: 6 L + electrolytes per day
Another good week of maintaining potassium higher than sodium. Still not at the 2:1 ratio. I havnt got around to sourcing my own yet, been a busy week but its still on the cards.


Conclusion:
Week 8 of the lean gain phase under the coaching of @Gains Man . Strength continues to increase whether it be maxing the machines out or the dumbell rack. Consistently setting new PB's of reps and weight. Which demonstrates the high quality products of UGLOZ, provided by the legends @UGL OZ @UGL OZ Support Rep . Vitals are all good, especially happy with BP still as this is without any medical control. Nutrition has been on point for a third week in a row.

Highlights:

- Strength increase across all movements.
- Maintaining Abs and vascularity with weight increase
- Vitals all in point.

Improvement opportunities:
- Focus on hitting target calories as this is the second week of loosing weight.
- Better quality sleep


Next Week:
- Same as week before.
- Incorporate AB work daily
- Daily tennis elbow work
- Stricter food adherence
- Continue with the removal of all stim based products


---

 

[LevButlerov]

Weekly Review — Gain Phase | Week 8 (Ending 23rd November)
---

Baseline & Overview

Starting Weight: 102kg
Current Weight: 101.5kg (-0.5kg)
Estimated Body Fat: ~11-12%
Average Sleep: ~ 5hrs 40m/night
Average Steps: ~10,256 per day
Average Resting HR: 74 bpm
Average High HR: 128 bpm
BP (avg): ~106/66

Measurements:
View attachment 145639


---

Nutrition

Target Calories: ~2,330 kcal
Target Macros: C 250 g | P 220 g | F 50 g
Average Calories: ~2,055 kcal
Average Actual: C 250 g | P 219 g | F 46 g
Fibre: ~21 g
Hydration: 6 L daily + electrolytes

Notes:
Food has been better again this week, unfortunately requiring a large dose of retatrutide. The second lot of meds perscribed by my Dr also increases appetite, so its a yoyo effect or tug of war between the meds and the Reta.


---

Recovery & Health

Sleep: Average 5h 40min, not much change here. I am now taking mirtazapine to help sleep. I have noticed a deeper sleep with less wake ups. To me it feels better but the data says it isnt so im unsure

Digestion: Good — regular bowel movements, with fibre in the 20g range. No indigestion or other issues.

Weight has decreased for the week overall by another 0.5kg. This would relate to the Reta working in controlling the hunger.

Energy over the week has been extremely good. Still continuing with the detox of stims/caffine until Thursday then that's 4 weeks. I'll look at introducing only 1 at a time a guage how that effects me and when to time it. Is it a coffee in the morning or an energy drink/ stim Preworkout before a session.

Right arm niggle is still ongoing, I have a referral for some imaging, see if there is anything there. It could possibly be due to low E2 which was noticed in the 6 weeks bloods Last week. As mentioned last week the PED protocol has been adjusted to increase the aromatization and rectify the low E2, will take a few weeks to notice results and another blood test.

Hydration: 6 L + electrolytes per day
Another good week of maintaining potassium higher than sodium. Still not at the 2:1 ratio. I havnt got around to sourcing my own yet, been a busy week but its still on the cards.


Conclusion:
Week 8 of the lean gain phase under the coaching of @Gains Man . Strength continues to increase whether it be maxing the machines out or the dumbell rack. Consistently setting new PB's of reps and weight. Which demonstrates the high quality products of UGLOZ, provided by the legends @UGL OZ @UGL OZ Support Rep . Vitals are all good, especially happy with BP still as this is without any medical control. Nutrition has been on point for a third week in a row.

Highlights:

- Strength increase across all movements.
- Maintaining Abs and vascularity with weight increase
- Vitals all in point.

Improvement opportunities:
- Focus on hitting target calories as this is the second week of loosing weight.
- Better quality sleep


Next Week:
- Same as week before.
- Incorporate AB work daily
- Daily tennis elbow work
- Stricter food adherence
- Continue with the removal of all stim based products


---

Ripped abs and big arms in the pics @Wookie
you holding that 101.5kg lean is strong work!

Strength rising every week while keeping the waist tight is perfect progress

 

[stevesmi]

Weekly Review — Gain Phase | Week 8 (Ending 23rd November)
---

Baseline & Overview

Starting Weight: 102kg
Current Weight: 101.5kg (-0.5kg)
Estimated Body Fat: ~11-12%
Average Sleep: ~ 5hrs 40m/night
Average Steps: ~10,256 per day
Average Resting HR: 74 bpm
Average High HR: 128 bpm
BP (avg): ~106/66

Measurements:
View attachment 145639


---

Nutrition

Target Calories: ~2,330 kcal
Target Macros: C 250 g | P 220 g | F 50 g
Average Calories: ~2,055 kcal
Average Actual: C 250 g | P 219 g | F 46 g
Fibre: ~21 g
Hydration: 6 L daily + electrolytes

Notes:
Food has been better again this week, unfortunately requiring a large dose of retatrutide. The second lot of meds perscribed by my Dr also increases appetite, so its a yoyo effect or tug of war between the meds and the Reta.


---

Recovery & Health

Sleep: Average 5h 40min, not much change here. I am now taking mirtazapine to help sleep. I have noticed a deeper sleep with less wake ups. To me it feels better but the data says it isnt so im unsure

Digestion: Good — regular bowel movements, with fibre in the 20g range. No indigestion or other issues.

Weight has decreased for the week overall by another 0.5kg. This would relate to the Reta working in controlling the hunger.

Energy over the week has been extremely good. Still continuing with the detox of stims/caffine until Thursday then that's 4 weeks. I'll look at introducing only 1 at a time a guage how that effects me and when to time it. Is it a coffee in the morning or an energy drink/ stim Preworkout before a session.

Right arm niggle is still ongoing, I have a referral for some imaging, see if there is anything there. It could possibly be due to low E2 which was noticed in the 6 weeks bloods Last week. As mentioned last week the PED protocol has been adjusted to increase the aromatization and rectify the low E2, will take a few weeks to notice results and another blood test.

Hydration: 6 L + electrolytes per day
Another good week of maintaining potassium higher than sodium. Still not at the 2:1 ratio. I havnt got around to sourcing my own yet, been a busy week but its still on the cards.


Conclusion:
Week 8 of the lean gain phase under the coaching of @Gains Man . Strength continues to increase whether it be maxing the machines out or the dumbell rack. Consistently setting new PB's of reps and weight. Which demonstrates the high quality products of UGLOZ, provided by the legends @UGL OZ @UGL OZ Support Rep . Vitals are all good, especially happy with BP still as this is without any medical control. Nutrition has been on point for a third week in a row.

Highlights:

- Strength increase across all movements.
- Maintaining Abs and vascularity with weight increase
- Vitals all in point.

Improvement opportunities:
- Focus on hitting target calories as this is the second week of loosing weight.
- Better quality sleep


Next Week:
- Same as week before.
- Incorporate AB work daily
- Daily tennis elbow work
- Stricter food adherence
- Continue with the removal of all stim based products


---

@Wookie You are looking diced in your pictures. Absolutely ripped man single digit body fat for sure.

 

[ceo]

Weekly Review — Gain Phase | Week 8 (Ending 23rd November)
---

Baseline & Overview

Starting Weight: 102kg
Current Weight: 101.5kg (-0.5kg)
Estimated Body Fat: ~11-12%
Average Sleep: ~ 5hrs 40m/night
Average Steps: ~10,256 per day
Average Resting HR: 74 bpm
Average High HR: 128 bpm
BP (avg): ~106/66

Measurements:
View attachment 145639


---

Nutrition

Target Calories: ~2,330 kcal
Target Macros: C 250 g | P 220 g | F 50 g
Average Calories: ~2,055 kcal
Average Actual: C 250 g | P 219 g | F 46 g
Fibre: ~21 g
Hydration: 6 L daily + electrolytes

Notes:
Food has been better again this week, unfortunately requiring a large dose of retatrutide. The second lot of meds perscribed by my Dr also increases appetite, so its a yoyo effect or tug of war between the meds and the Reta.


---

Recovery & Health

Sleep: Average 5h 40min, not much change here. I am now taking mirtazapine to help sleep. I have noticed a deeper sleep with less wake ups. To me it feels better but the data says it isnt so im unsure

Digestion: Good — regular bowel movements, with fibre in the 20g range. No indigestion or other issues.

Weight has decreased for the week overall by another 0.5kg. This would relate to the Reta working in controlling the hunger.

Energy over the week has been extremely good. Still continuing with the detox of stims/caffine until Thursday then that's 4 weeks. I'll look at introducing only 1 at a time a guage how that effects me and when to time it. Is it a coffee in the morning or an energy drink/ stim Preworkout before a session.

Right arm niggle is still ongoing, I have a referral for some imaging, see if there is anything there. It could possibly be due to low E2 which was noticed in the 6 weeks bloods Last week. As mentioned last week the PED protocol has been adjusted to increase the aromatization and rectify the low E2, will take a few weeks to notice results and another blood test.

Hydration: 6 L + electrolytes per day
Another good week of maintaining potassium higher than sodium. Still not at the 2:1 ratio. I havnt got around to sourcing my own yet, been a busy week but its still on the cards.


Conclusion:
Week 8 of the lean gain phase under the coaching of @Gains Man . Strength continues to increase whether it be maxing the machines out or the dumbell rack. Consistently setting new PB's of reps and weight. Which demonstrates the high quality products of UGLOZ, provided by the legends @UGL OZ @UGL OZ Support Rep . Vitals are all good, especially happy with BP still as this is without any medical control. Nutrition has been on point for a third week in a row.

Highlights:

- Strength increase across all movements.
- Maintaining Abs and vascularity with weight increase
- Vitals all in point.

Improvement opportunities:
- Focus on hitting target calories as this is the second week of loosing weight.
- Better quality sleep


Next Week:
- Same as week before.
- Incorporate AB work daily
- Daily tennis elbow work
- Stricter food adherence
- Continue with the removal of all stim based products


---

bros daily tennis elbow work smart. gotta take care of that. otherwise will go chronic @Wookie

 

[Wookie]

Ripped abs and big arms in the pics @Wookie
you holding that 101.5kg lean is strong work!

Strength rising every week while keeping the waist tight is perfect progress

Thanks brother

@Wookie You are looking diced in your pictures. Absolutely ripped man single digit body fat for sure.

Thanks Single digit is a feat I would never have thought possible back when I started.

bros daily tennis elbow work smart. gotta take care of that. otherwise will go chronic @Wookie

Definitely, it may be something else yet. Will wait and see what the scans say. Hopefully its just muscle related and not tendon/ligaments

 

[Mobster]

What's your thinking behind the lack of sleep?

 

[Wookie]

24th November
Week 9 Day 2 — Daily Log

Fasted Body Weight: 102.5 kg(+1.4kg)
Blood Pressure: XXX/XX
Steps: 7,142
Resting HR: 74 bpm
Notes:
Forgot to test BP this morning, interesting spike in weight but looking back over my data I always have spikes up amd down, its linear.

---

Nutrition

Target Calories: 2330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2354 kcal
Actual Macros: C: 255g | P: 230g | F: 46g
Fibre: 21
Notes:
A little over Target but still in range.


---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 600mg - 75mg (0.34mL)
EQ 200mg - 40mg (0.14mL)
NPP 200mg - 20mg (0.29ml)
0.77mL Daily

Injection Details:
RHS VG 27gx13mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
Wolverine — 500mcg AM/PM (SubQ)
GHKCU – 1.25mg AM/PM (SubQ)

Performance / Fat Loss Aids:

Retatrutide - 5mg Monday (SubQ)
Motsc – 1.5mg M-F (SubQ)

---
Side Effects & Adjustments:
Nothing new to report

---

Support Supplements:

No new changes

---

Recovery & Health:

Sleep: 6h 8m estimated, watch only started tracking from 1:17am, i was asleep before 10pm. Again its saying it was a poor sleep but I feel its been better since the mirtazapine. Next step is to increase total time into the 7-8hr bracket.


Hydration: 6L water + electrolytes

---

Training:

Session Type: Push Day
Warm-Up / Rehab: Daily perscribed
Main Lifts:

DB Incline Bench:
100kg x 8, 6

Bench Press:
100kg x 6
120kg x 3
130kg x 2
120kg x 2

DB Fly:
Pair 25kg x 12, 12

DB Lateral Raise:
Pair 15kg x 12, 12

Cable Upright Row:
38.75kg x 10, 12

Tricep Pushdown:
52.75kg x 15, 15

Single Arm Tri Extension Cable:
16.25kg x 10, 10


Accessories:
TVA Drills - 3 x 10 each side
Russian Twists - 3 x 20 each side

---
Pre-workout
1 scoop Pump Juice
1 scoop Warrior (stim)
3g L-Arginine
3g AAKG
3g Citrulline
1g Vitamin C

---

Notes:

Training Notes:
Tried something different with Bench press today, instead of 8 reps or more i just worked on doubles for the top sets with failure on the 3rd reps. I could feel the ongoing issues with the niggle with rhe higher reps at 100kg.
Got a good sweet amd pump today from trying the stim based pre workout. First time since the detox, feel its achieved ots purpose. Will continue with no caffine/stim during the day and just save it for a pre-workout . Still cracked out multiple PB's again. I found 4 little weights to add to the Tricep Pushdown so weight could be increased past max.

Energy/motivation:
Good Energy and motivation but slightly distracted with some real life things. Work out was still good just a bit longer

Coaching adjustments:
Calories have been increased
New Macros are 300 C, 250 P and 50F for a total of 2650 cals, which is a 320 cal increase.


Miscellaneous thoughts:
Will take a little playing with my meal prep options etc to better utilise the cal increase. Ill definitely be adding 100g pineapple to my main meal each night to begin with.

 

[Wookie]

What's your thinking behind the lack of sleep?

There are many factors involved. Originally it all started after the car accident i was in. Almost over night a massive down spike in the watch data. Now I know its not that reliable but I have been wearing the same watch for nearly 3 yrs that there would be some consistency in the inconsistencies. After having an MRI one of the few symptoms identified from the bulging disc and impinged nerve affects bowel and bladder function which probably explains why I wake up needing a leak 3-4 times a night.
Another issue now is some mental health challenges which is causing strain on my wife's and I 19yr relationship. I get up early 3-4am with her while she is getting ready for work. I could stay sleeping and she has said this herself but its some time we can spend together without the kids and to me that is more important than sleep. Most times I can get a nap in during the day. So there is multiple factors involved here which isnt ideal but its the cards im delt with. I am certain in time as everything settles the sleep will improve.
I already feel with the mirtazapine its made a huge difference, I just need to increase total duration a bit more but sometimes life gets in the way. Just recently and over the next few weeks I got a lot of cattle work to do, load out for sales and some boundary fences that need replacing before the wet season hits and the best time to do this is early in the morning while its still cool.

 

[Ulter]

Weekly Review — Gain Phase | Week 8 (Ending 23rd November)
---

Baseline & Overview

Starting Weight: 102kg
Current Weight: 101.5kg (-0.5kg)
Estimated Body Fat: ~11-12%
Average Sleep: ~ 5hrs 40m/night
Average Steps: ~10,256 per day
Average Resting HR: 74 bpm
Average High HR: 128 bpm
BP (avg): ~106/66

Measurements:
View attachment 145639


---

Nutrition

Target Calories: ~2,330 kcal
Target Macros: C 250 g | P 220 g | F 50 g
Average Calories: ~2,055 kcal
Average Actual: C 250 g | P 219 g | F 46 g
Fibre: ~21 g
Hydration: 6 L daily + electrolytes

Notes:
Food has been better again this week, unfortunately requiring a large dose of retatrutide. The second lot of meds perscribed by my Dr also increases appetite, so its a yoyo effect or tug of war between the meds and the Reta.


---

Recovery & Health

Sleep: Average 5h 40min, not much change here. I am now taking mirtazapine to help sleep. I have noticed a deeper sleep with less wake ups. To me it feels better but the data says it isnt so im unsure

Digestion: Good — regular bowel movements, with fibre in the 20g range. No indigestion or other issues.

Weight has decreased for the week overall by another 0.5kg. This would relate to the Reta working in controlling the hunger.

Energy over the week has been extremely good. Still continuing with the detox of stims/caffine until Thursday then that's 4 weeks. I'll look at introducing only 1 at a time a guage how that effects me and when to time it. Is it a coffee in the morning or an energy drink/ stim Preworkout before a session.

Right arm niggle is still ongoing, I have a referral for some imaging, see if there is anything there. It could possibly be due to low E2 which was noticed in the 6 weeks bloods Last week. As mentioned last week the PED protocol has been adjusted to increase the aromatization and rectify the low E2, will take a few weeks to notice results and another blood test.

Hydration: 6 L + electrolytes per day
Another good week of maintaining potassium higher than sodium. Still not at the 2:1 ratio. I havnt got around to sourcing my own yet, been a busy week but its still on the cards.


Conclusion:
Week 8 of the lean gain phase under the coaching of @Gains Man . Strength continues to increase whether it be maxing the machines out or the dumbell rack. Consistently setting new PB's of reps and weight. Which demonstrates the high quality products of UGLOZ, provided by the legends @UGL OZ @UGL OZ Support Rep . Vitals are all good, especially happy with BP still as this is without any medical control. Nutrition has been on point for a third week in a row.

Highlights:

- Strength increase across all movements.
- Maintaining Abs and vascularity with weight increase
- Vitals all in point.

Improvement opportunities:
- Focus on hitting target calories as this is the second week of loosing weight.
- Better quality sleep


Next Week:
- Same as week before.
- Incorporate AB work daily
- Daily tennis elbow work
- Stricter food adherence
- Continue with the removal of all stim based products


---

@Wookie you are definitely looking shredded. You've got that part taken care of. Now add 5 or 10 lbs of quality muscle and you'll look fantastic.

 

[stevesmi]

Thanks brother

Thanks Single digit is a feat I would never have thought possible back when I started.

yeah amazing what the body achieves

 

[2Thick]

Weekly Review — Gain Phase | Week 8 (Ending 23rd November)
---

Baseline & Overview

Starting Weight: 102kg
Current Weight: 101.5kg (-0.5kg)
Estimated Body Fat: ~11-12%
Average Sleep: ~ 5hrs 40m/night
Average Steps: ~10,256 per day
Average Resting HR: 74 bpm
Average High HR: 128 bpm
BP (avg): ~106/66

Measurements:
View attachment 145639


---

Nutrition

Target Calories: ~2,330 kcal
Target Macros: C 250 g | P 220 g | F 50 g
Average Calories: ~2,055 kcal
Average Actual: C 250 g | P 219 g | F 46 g
Fibre: ~21 g
Hydration: 6 L daily + electrolytes

Notes:
Food has been better again this week, unfortunately requiring a large dose of retatrutide. The second lot of meds perscribed by my Dr also increases appetite, so its a yoyo effect or tug of war between the meds and the Reta.


---

Recovery & Health

Sleep: Average 5h 40min, not much change here. I am now taking mirtazapine to help sleep. I have noticed a deeper sleep with less wake ups. To me it feels better but the data says it isnt so im unsure

Digestion: Good — regular bowel movements, with fibre in the 20g range. No indigestion or other issues.

Weight has decreased for the week overall by another 0.5kg. This would relate to the Reta working in controlling the hunger.

Energy over the week has been extremely good. Still continuing with the detox of stims/caffine until Thursday then that's 4 weeks. I'll look at introducing only 1 at a time a guage how that effects me and when to time it. Is it a coffee in the morning or an energy drink/ stim Preworkout before a session.

Right arm niggle is still ongoing, I have a referral for some imaging, see if there is anything there. It could possibly be due to low E2 which was noticed in the 6 weeks bloods Last week. As mentioned last week the PED protocol has been adjusted to increase the aromatization and rectify the low E2, will take a few weeks to notice results and another blood test.

Hydration: 6 L + electrolytes per day
Another good week of maintaining potassium higher than sodium. Still not at the 2:1 ratio. I havnt got around to sourcing my own yet, been a busy week but its still on the cards.


Conclusion:
Week 8 of the lean gain phase under the coaching of @Gains Man . Strength continues to increase whether it be maxing the machines out or the dumbell rack. Consistently setting new PB's of reps and weight. Which demonstrates the high quality products of UGLOZ, provided by the legends @UGL OZ @UGL OZ Support Rep . Vitals are all good, especially happy with BP still as this is without any medical control. Nutrition has been on point for a third week in a row.

Highlights:

- Strength increase across all movements.
- Maintaining Abs and vascularity with weight increase
- Vitals all in point.

Improvement opportunities:
- Focus on hitting target calories as this is the second week of loosing weight.
- Better quality sleep


Next Week:
- Same as week before.
- Incorporate AB work daily
- Daily tennis elbow work
- Stricter food adherence
- Continue with the removal of all stim based products


---

Another solid update from you. I like how you lay out the attention to detail on everything. It shows how serious you are. @Wookie

 

[ROIDDERS]

Weekly Review — Gain Phase | Week 8 (Ending 23rd November)
---

Baseline & Overview

Starting Weight: 102kg
Current Weight: 101.5kg (-0.5kg)
Estimated Body Fat: ~11-12%
Average Sleep: ~ 5hrs 40m/night
Average Steps: ~10,256 per day
Average Resting HR: 74 bpm
Average High HR: 128 bpm
BP (avg): ~106/66

Measurements:
View attachment 145639


---

Nutrition

Target Calories: ~2,330 kcal
Target Macros: C 250 g | P 220 g | F 50 g
Average Calories: ~2,055 kcal
Average Actual: C 250 g | P 219 g | F 46 g
Fibre: ~21 g
Hydration: 6 L daily + electrolytes

Notes:
Food has been better again this week, unfortunately requiring a large dose of retatrutide. The second lot of meds perscribed by my Dr also increases appetite, so its a yoyo effect or tug of war between the meds and the Reta.


---

Recovery & Health

Sleep: Average 5h 40min, not much change here. I am now taking mirtazapine to help sleep. I have noticed a deeper sleep with less wake ups. To me it feels better but the data says it isnt so im unsure

Digestion: Good — regular bowel movements, with fibre in the 20g range. No indigestion or other issues.

Weight has decreased for the week overall by another 0.5kg. This would relate to the Reta working in controlling the hunger.

Energy over the week has been extremely good. Still continuing with the detox of stims/caffine until Thursday then that's 4 weeks. I'll look at introducing only 1 at a time a guage how that effects me and when to time it. Is it a coffee in the morning or an energy drink/ stim Preworkout before a session.

Right arm niggle is still ongoing, I have a referral for some imaging, see if there is anything there. It could possibly be due to low E2 which was noticed in the 6 weeks bloods Last week. As mentioned last week the PED protocol has been adjusted to increase the aromatization and rectify the low E2, will take a few weeks to notice results and another blood test.

Hydration: 6 L + electrolytes per day
Another good week of maintaining potassium higher than sodium. Still not at the 2:1 ratio. I havnt got around to sourcing my own yet, been a busy week but its still on the cards.


Conclusion:
Week 8 of the lean gain phase under the coaching of @Gains Man . Strength continues to increase whether it be maxing the machines out or the dumbell rack. Consistently setting new PB's of reps and weight. Which demonstrates the high quality products of UGLOZ, provided by the legends @UGL OZ @UGL OZ Support Rep . Vitals are all good, especially happy with BP still as this is without any medical control. Nutrition has been on point for a third week in a row.

Highlights:

- Strength increase across all movements.
- Maintaining Abs and vascularity with weight increase
- Vitals all in point.

Improvement opportunities:
- Focus on hitting target calories as this is the second week of loosing weight.
- Better quality sleep


Next Week:
- Same as week before.
- Incorporate AB work daily
- Daily tennis elbow work
- Stricter food adherence
- Continue with the removal of all stim based products


---

you have definitely come a long way from when you first got here. It's like you're easy when it comes to getting more shredded. @Wookie Just when we think you've shredded enough, you continue to get shredded.

 

[ballin2504]

Weekly Review — Gain Phase | Week 8 (Ending 23rd November)
---

Baseline & Overview

Starting Weight: 102kg
Current Weight: 101.5kg (-0.5kg)
Estimated Body Fat: ~11-12%
Average Sleep: ~ 5hrs 40m/night
Average Steps: ~10,256 per day
Average Resting HR: 74 bpm
Average High HR: 128 bpm
BP (avg): ~106/66

Measurements:
View attachment 145639


---

Nutrition

Target Calories: ~2,330 kcal
Target Macros: C 250 g | P 220 g | F 50 g
Average Calories: ~2,055 kcal
Average Actual: C 250 g | P 219 g | F 46 g
Fibre: ~21 g
Hydration: 6 L daily + electrolytes

Notes:
Food has been better again this week, unfortunately requiring a large dose of retatrutide. The second lot of meds perscribed by my Dr also increases appetite, so its a yoyo effect or tug of war between the meds and the Reta.


---

Recovery & Health

Sleep: Average 5h 40min, not much change here. I am now taking mirtazapine to help sleep. I have noticed a deeper sleep with less wake ups. To me it feels better but the data says it isnt so im unsure

Digestion: Good — regular bowel movements, with fibre in the 20g range. No indigestion or other issues.

Weight has decreased for the week overall by another 0.5kg. This would relate to the Reta working in controlling the hunger.

Energy over the week has been extremely good. Still continuing with the detox of stims/caffine until Thursday then that's 4 weeks. I'll look at introducing only 1 at a time a guage how that effects me and when to time it. Is it a coffee in the morning or an energy drink/ stim Preworkout before a session.

Right arm niggle is still ongoing, I have a referral for some imaging, see if there is anything there. It could possibly be due to low E2 which was noticed in the 6 weeks bloods Last week. As mentioned last week the PED protocol has been adjusted to increase the aromatization and rectify the low E2, will take a few weeks to notice results and another blood test.

Hydration: 6 L + electrolytes per day
Another good week of maintaining potassium higher than sodium. Still not at the 2:1 ratio. I havnt got around to sourcing my own yet, been a busy week but its still on the cards.


Conclusion:
Week 8 of the lean gain phase under the coaching of @Gains Man . Strength continues to increase whether it be maxing the machines out or the dumbell rack. Consistently setting new PB's of reps and weight. Which demonstrates the high quality products of UGLOZ, provided by the legends @UGL OZ @UGL OZ Support Rep . Vitals are all good, especially happy with BP still as this is without any medical control. Nutrition has been on point for a third week in a row.

Highlights:

- Strength increase across all movements.
- Maintaining Abs and vascularity with weight increase
- Vitals all in point.

Improvement opportunities:
- Focus on hitting target calories as this is the second week of loosing weight.
- Better quality sleep


Next Week:
- Same as week before.
- Incorporate AB work daily
- Daily tennis elbow work
- Stricter food adherence
- Continue with the removal of all stim based products


---

@Wookie man your pics you’re looking phenomenal. Really nice physique a lot of good muscle there.

 

[JimmyO187]

24th November
Week 9 Day 2 — Daily Log

Fasted Body Weight: 102.5 kg(+1.4kg)
Blood Pressure: XXX/XX
Steps: 7,142
Resting HR: 74 bpm
Notes:
Forgot to test BP this morning, interesting spike in weight but looking back over my data I always have spikes up amd down, its linear.

---

Nutrition

Target Calories: 2330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2354 kcal
Actual Macros: C: 255g | P: 230g | F: 46g
Fibre: 21
Notes:
A little over Target but still in range.


---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 600mg - 75mg (0.34mL)
EQ 200mg - 40mg (0.14mL)
NPP 200mg - 20mg (0.29ml)
0.77mL Daily

Injection Details:
RHS VG 27gx13mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
Wolverine — 500mcg AM/PM (SubQ)
GHKCU – 1.25mg AM/PM (SubQ)

Performance / Fat Loss Aids:

Retatrutide - 5mg Monday (SubQ)
Motsc – 1.5mg M-F (SubQ)

---
Side Effects & Adjustments:
Nothing new to report

---

Support Supplements:

No new changes

---

Recovery & Health:

Sleep: 6h 8m estimated, watch only started tracking from 1:17am, i was asleep before 10pm. Again its saying it was a poor sleep but I feel its been better since the mirtazapine. Next step is to increase total time into the 7-8hr bracket.


Hydration: 6L water + electrolytes

---

Training:

Session Type: Push Day
Warm-Up / Rehab: Daily perscribed
Main Lifts:

DB Incline Bench:
100kg x 8, 6

Bench Press:
100kg x 6
120kg x 3
130kg x 2
120kg x 2

DB Fly:
Pair 25kg x 12, 12

DB Lateral Raise:
Pair 15kg x 12, 12

Cable Upright Row:
38.75kg x 10, 12

Tricep Pushdown:
52.75kg x 15, 15

Single Arm Tri Extension Cable:
16.25kg x 10, 10


Accessories:
TVA Drills - 3 x 10 each side
Russian Twists - 3 x 20 each side

---
Pre-workout
1 scoop Pump Juice
1 scoop Warrior (stim)
3g L-Arginine
3g AAKG
3g Citrulline
1g Vitamin C

---

Notes:

Training Notes:
Tried something different with Bench press today, instead of 8 reps or more i just worked on doubles for the top sets with failure on the 3rd reps. I could feel the ongoing issues with the niggle with rhe higher reps at 100kg.
Got a good sweet amd pump today from trying the stim based pre workout. First time since the detox, feel its achieved ots purpose. Will continue with no caffine/stim during the day and just save it for a pre-workout . Still cracked out multiple PB's again. I found 4 little weights to add to the Tricep Pushdown so weight could be increased past max.

Energy/motivation:
Good Energy and motivation but slightly distracted with some real life things. Work out was still good just a bit longer

Coaching adjustments:
Calories have been increased
New Macros are 300 C, 250 P and 50F for a total of 2650 cals, which is a 320 cal increase.


Miscellaneous thoughts:
Will take a little playing with my meal prep options etc to better utilise the cal increase. Ill definitely be adding 100g pineapple to my main meal each night to begin with.

Google maps on those arms brother

 

[Dreamer]

@Wookie You clearly have a bit going on to harm your sleep, but I have to ask, have you tried the natural route? Mirtazapine can be a pretty rough drug to come off of, from experience, the sleep quality is also not as good as youd think, which is what your device is picking up, I struggled immensly with sleep for years - I dont get enough still but thats more trying to do too much.
Over the years I used ssris, benzos, z drugs - all put me to sleep but i didnt get rest if you know what i mean. My sleep stack now is helping alot - check it out on my log.


You are looking crazy though I will add

 

[ceo]

Thanks brother

Thanks Single digit is a feat I would never have thought possible back when I started.

Definitely, it may be something else yet. Will wait and see what the scans say. Hopefully its just muscle related and not tendon/ligaments

bros hell yeah!

 

[Wookie]

Another solid update from you. I like how you lay out the attention to detail on everything. It shows how serious you are. @Wookie

Thank you

you have definitely come a long way from when you first got here. It's like you're easy when it comes to getting more shredded. @Wookie Just when we think you've shredded enough, you continue to get shredded.

Im glad it looks easy because from my end it has been a struggle to maintain disapline with the nutrition.

@Wookie man your pics you’re looking phenomenal. Really nice physique a lot of good muscle there.

Thanks mate

Google maps on those arms brother

its getting there now

bros hell yeah!

Cheers

 

[Wookie]

@Wookie You clearly have a bit going on to harm your sleep, but I have to ask, have you tried the natural route? Mirtazapine can be a pretty rough drug to come off of, from experience, the sleep quality is also not as good as youd think, which is what your device is picking up, I struggled immensly with sleep for years - I dont get enough still but thats more trying to do too much.
Over the years I used ssris, benzos, z drugs - all put me to sleep but i didnt get rest if you know what i mean. My sleep stack now is helping alot - check it out on my log.


You are looking crazy though I will add

Appreciate what your saying, I am also taking the natural stuff. There is a night night support from another vendor that has GABBA, 5htp, melatonin, Valerian root amd maybe something else in it plus i take 10mg melatonin and Magnesium Glycinate.
I havnt really wanted to take either of the 2 meds perscribed but its got to a point where i need to try something. Currently im perscribed 7.5mg of the mirtazapine so I cut tabs in half. I feel im functioning fine on the sleep im getting its just not optimal for recovery and growth.
Ill jump over and check your stack out.

 

[Wookie]

25th November
Week 9 Day 3 — Daily Log

Fasted Body Weight: 101.7 kg(-0.8kg)
Blood Pressure: 108/64
Steps: 11,362
Resting HR: 78 bpm
Notes:
No real change other than the down spike in weight

---

Nutrition

Target Calories: 233p kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2227 kcal
Actual Macros: C: 255g | P: 208g | F: 41g
Fibre: 18
Notes:
Macros have been increased by gains which will be reflected in tomorrows log.
300 Carbs, 250 Protein, 50 Fat


---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 600mg - 75mg (0.34mL)
EQ 200mg - 40mg (0.14mL)
NPP 200mg - 20mg (0.29ml)
0.77mL Daily

Injection Details:
LHS VG 27gx13mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
Wolverine — 500mcg AM/PM (SubQ)
GHKCU – 1.25mg AM/PM (SubQ)


Performance / Fat Loss Aids:

Retatrutide - 2mg PW (SubQ)
Motsc – 1.5mg M-F (SubQ)

---
Side Effects & Adjustments:
No side effects
Total calorie/macro increased by coach

---

Support Supplements:

No Changes

---

Recovery & Health:

Sleep: 5h 4m rating of 43 and Poor.
I still feel like the sleep was much better that what the data is saying, only 1 wake up.


Hydration: 6 L water + electrolytes
It was a really hot day today, especially when working out un the paddock fencing. Made sure to achieve target for hydration


---

Training:

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

Main Lifts:
Pull Ups:
BW x 10, 10, 10

Lat Pulldown Close Grip:
100kg x 8, 7

DB Row:
50kg x 14, 12

Rear Delt Reverse Fly:
Pair 17.5kg x 15, 15

Seated Face Pull:
65kg, 8, 8

Seated Incline DB Curl:
Pair 20kg x 8, 8

Hammer Curl:
Pair 20kg x 12, 12


Accessories:
Oblique Crunch 3 x 20
Sit up 3 x 20

Cardio: 20min 3deg 4.5km


---
Pre-workout
1 Scoop Pump Juice
1 Scoop Warrior
3g L-Arginine
3g AAKG
3g Citrulline Malate.
1g Vitamin C




---

Notes:

Training Notes:
Unsure exactly what was the Preworkout as I had a container made up from before the stim detox. It may have been 2 scoops of pump and Warrior. What ever it was I definitely had the sweats on today, it was dripping off of me.
Really good session combined with the Preworkout, more reps and weight PBs again. I cant go any heavier on DB Row as 50kg is the largest one so im just doing more reps and focusing on controlled movements. Kept the rear delt flybloading lighter as it can cause strain/agrivate the neck soblighter but more reps

Energy/motivation:
I was definitely motivated and full of energy today, most likely from the stim pre workout after the detox/break.

Coaching adjustments:
Cals has been increased to 2650, 300 carbs, 250 Protein and 50 Fat.

Miscellaneous thoughts:
Will take a bit to adjust meals now with the increase. Will tinker over the next few days to best utilise the increase

 

[Allupfromhere]

25th November
Week 9 Day 3 — Daily Log

Fasted Body Weight: 101.7 kg(-0.8kg)
Blood Pressure: 108/64
Steps: 11,362
Resting HR: 78 bpm
Notes:
No real change other than the down spike in weight

---

Nutrition

Target Calories: 233p kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2227 kcal
Actual Macros: C: 255g | P: 208g | F: 41g
Fibre: 18
Notes:
Macros have been increased by gains which will be reflected in tomorrows log.
300 Carbs, 250 Protein, 50 Fat


---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 600mg - 75mg (0.34mL)
EQ 200mg - 40mg (0.14mL)
NPP 200mg - 20mg (0.29ml)
0.77mL Daily

Injection Details:
LHS VG 27gx13mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
Wolverine — 500mcg AM/PM (SubQ)
GHKCU – 1.25mg AM/PM (SubQ)


Performance / Fat Loss Aids:

Retatrutide - 2mg PW (SubQ)
Motsc – 1.5mg M-F (SubQ)

---
Side Effects & Adjustments:
No side effects
Total calorie/macro increased by coach

---

Support Supplements:

No Changes

---

Recovery & Health:

Sleep: 5h 4m rating of 43 and Poor.
I still feel like the sleep was much better that what the data is saying, only 1 wake up.


Hydration: 6 L water + electrolytes
It was a really hot day today, especially when working out un the paddock fencing. Made sure to achieve target for hydration


---

Training:

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

Main Lifts:
Pull Ups:
BW x 10, 10, 10

Lat Pulldown Close Grip:
100kg x 8, 7

DB Row:
50kg x 14, 12

Rear Delt Reverse Fly:
Pair 17.5kg x 15, 15

Seated Face Pull:
65kg, 8, 8

Seated Incline DB Curl:
Pair 20kg x 8, 8

Hammer Curl:
Pair 20kg x 12, 12


Accessories:
Oblique Crunch 3 x 20
Sit up 3 x 20

Cardio: 20min 3deg 4.5km


---
Pre-workout
1 Scoop Pump Juice
1 Scoop Warrior
3g L-Arginine
3g AAKG
3g Citrulline Malate.
1g Vitamin C




---

Notes:

Training Notes:
Unsure exactly what was the Preworkout as I had a container made up from before the stim detox. It may have been 2 scoops of pump and Warrior. What ever it was I definitely had the sweats on today, it was dripping off of me.
Really good session combined with the Preworkout, more reps and weight PBs again. I cant go any heavier on DB Row as 50kg is the largest one so im just doing more reps and focusing on controlled movements. Kept the rear delt flybloading lighter as it can cause strain/agrivate the neck soblighter but more reps

Energy/motivation:
I was definitely motivated and full of energy today, most likely from the stim pre workout after the detox/break.

Coaching adjustments:
Cals has been increased to 2650, 300 carbs, 250 Protein and 50 Fat.

Miscellaneous thoughts:
Will take a bit to adjust meals now with the increase. Will tinker over the next few days to best utilise the increase

Farkkkk big boy hows that pump
Suprised the wife lets your outta the house looking that good hahaha.
Hows the knees brother, do you use knee sleeves or wraps?

 

[Wookie]

Farkkkk big boy hows that pump
Suprised the wife lets your outta the house looking that good hahaha.
Hows the knees brother, do you use knee sleeves or wraps?

Funny you should say that, she has jokingly dropped those comments recently.
It was a good pump, I have to try remember exactly what I mixed up in the Preworkout. Been sitting in the cupboard for nearly 4 weeks while doing the stim detox
Knees are good, i dont use sleeves or wraps. Ill see how tomorrow goes as its leg day again but i think it could be low e2 related more than injury. Which if that is the case I will have to learn to deal with it for a few weeks until we can get the E2 higher

 

[Allupfromhere]

Funny you should say that, she has jokingly dropped those comments recently.

It was a good pump, I have to try remember exactly what I mixed up in the Preworkout. Been sitting in the cupboard for nearly 4 weeks while doing the stim detox

Well when you figure it out let me know too yeah lol id happily lose a toe to look like that

Knees are good, i dont use sleeves or wraps. Ill see how tomorrow goes as its leg day again but i think it could be low e2 related more than injury. Which if that is the case I will have to learn to deal with it for a few weeks until we can get the E2 higher

Yeah my knees were the first things i noticed when i tanked my e2 fro eq was not fun at all lol. Fuck even walking stairs was proper fucked. Whats the plans if it is e2? Bump test or lower eq?

 

[Wookie]

Well when you figure it out let me know too yeah lol id happily lose a toe to look like that

Yeah my knees were the first things i noticed when i tanked my e2 fro eq was not fun at all lol. Fuck even walking stairs was proper fucked. Whats the plans if it is e2? Bump test or lower eq?

Its definitely E2, bloods done a few weeks ago. Normal E2 test was 52 i think and lcms E2 was 32. Since then Test has been bumped up to 600mg from 525mg, EQ lowered to 200mg from 280mg amd NPP up to 200mg from 140mg. Will look at another blood test next week or 2.
Will just be a regular test for 2 reasons, as accuracy isnt needed we just need to see if its moving in the right direction and the 2-3 week wait for results for LCMS would Impact ongoing changes.

 

[Allupfromhere]

Its definitely E2, bloods done a few weeks ago. Normal E2 test was 52 i think and lcms E2 was 32. Since then Test has been bumped up to 600mg from 525mg, EQ lowered to 200mg from 280mg amd NPP up to 200mg from 140mg. Will look at another blood test next week or 2.
Will just be a regular test for 2 reasons, as accuracy isnt needed we just need to see if its moving in the right direction and the 2-3 week wait for results for LCMS would Impact ongoing changes.

brother this is exactly what i done test wise too. As long as i was trending in the right direction and libido come back strong the normal immunoassy test is what i ran.. lcms takes too long at that stage to warrent it lol

 

[ceo]

Thank you

Im glad it looks easy because from my end it has been a struggle to maintain disapline with the nutrition.

Thanks mate

its getting there now

Cheers

bros EVO family respect

 

[RoySimpson]

Weekly Review — Gain Phase | Week 8 (Ending 23rd November)
---

Baseline & Overview

Starting Weight: 102kg
Current Weight: 101.5kg (-0.5kg)
Estimated Body Fat: ~11-12%
Average Sleep: ~ 5hrs 40m/night
Average Steps: ~10,256 per day
Average Resting HR: 74 bpm
Average High HR: 128 bpm
BP (avg): ~106/66

Measurements:
View attachment 145639


---

Nutrition

Target Calories: ~2,330 kcal
Target Macros: C 250 g | P 220 g | F 50 g
Average Calories: ~2,055 kcal
Average Actual: C 250 g | P 219 g | F 46 g
Fibre: ~21 g
Hydration: 6 L daily + electrolytes

Notes:
Food has been better again this week, unfortunately requiring a large dose of retatrutide. The second lot of meds perscribed by my Dr also increases appetite, so its a yoyo effect or tug of war between the meds and the Reta.


---

Recovery & Health

Sleep: Average 5h 40min, not much change here. I am now taking mirtazapine to help sleep. I have noticed a deeper sleep with less wake ups. To me it feels better but the data says it isnt so im unsure

Digestion: Good — regular bowel movements, with fibre in the 20g range. No indigestion or other issues.

Weight has decreased for the week overall by another 0.5kg. This would relate to the Reta working in controlling the hunger.

Energy over the week has been extremely good. Still continuing with the detox of stims/caffine until Thursday then that's 4 weeks. I'll look at introducing only 1 at a time a guage how that effects me and when to time it. Is it a coffee in the morning or an energy drink/ stim Preworkout before a session.

Right arm niggle is still ongoing, I have a referral for some imaging, see if there is anything there. It could possibly be due to low E2 which was noticed in the 6 weeks bloods Last week. As mentioned last week the PED protocol has been adjusted to increase the aromatization and rectify the low E2, will take a few weeks to notice results and another blood test.

Hydration: 6 L + electrolytes per day
Another good week of maintaining potassium higher than sodium. Still not at the 2:1 ratio. I havnt got around to sourcing my own yet, been a busy week but its still on the cards.


Conclusion:
Week 8 of the lean gain phase under the coaching of @Gains Man . Strength continues to increase whether it be maxing the machines out or the dumbell rack. Consistently setting new PB's of reps and weight. Which demonstrates the high quality products of UGLOZ, provided by the legends @UGL OZ @UGL OZ Support Rep . Vitals are all good, especially happy with BP still as this is without any medical control. Nutrition has been on point for a third week in a row.

Highlights:

- Strength increase across all movements.
- Maintaining Abs and vascularity with weight increase
- Vitals all in point.

Improvement opportunities:
- Focus on hitting target calories as this is the second week of loosing weight.
- Better quality sleep


Next Week:
- Same as week before.
- Incorporate AB work daily
- Daily tennis elbow work
- Stricter food adherence
- Continue with the removal of all stim based products


---

@Wookie Looking super lean and ripped bro!

 

[Wookie]

@Wookie Looking super lean and ripped bro!

Thank you

 

[2Thick]

Thank you

Im glad it looks easy because from my end it has been a struggle to maintain disapline with the nutrition.

Thanks mate

its getting there now

Cheers

EVO family respect

 

[ROIDDERS]

Thank you

Im glad it looks easy because from my end it has been a struggle to maintain disapline with the nutrition.

Thanks mate

its getting there now

Cheers

EVO family love

 

[Minibot]

Looking fucking STAUNCH bic boi!

Not bad for an old man,
Still got some work to do to catch @Pigsy tho

 

[Wookie]

26th November
Week 9 Day 3 — Daily Log

Fasted Body Weight: 103.3kg(+1.6kg)
Blood Pressure: 106/66
Steps: 9,149
Resting HR: 78 bpm

---

Nutrition

Target Calories: 2650kcal
Target Macros: C: 300 | P: 270g | F: 50g
Actual Calories: 2499 kcal
Actual Macros: C: 266g | P: 219g | F: 55g
Fibre: 16g
Notes:
Yesterday was the first day of new Calories, was short of the goal as adjusting to the increase.



---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 600mg - 75mg (0.34mL)
EQ 200mg - 40mg (0.14mL)
NPP 200mg - 20mg (0.29ml)
0.77mL Daily

Injection Details:
RHS Lat 27gx13mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
Wolverine — 500mcg AM/PM (SubQ)
GHKCU – 1.25mg AM/PM (SubQ)

Performance / Fat Loss Aids:

Retatrutide - 5mg PW (SubQ)
Motsc – 1.5mg M-F
SLUPP-332 – 20mg x 3 day
L-Carnitine 600mg – 1mL M-F

---
Side Effects & Adjustments:
Will be adding KLOW blend in from tomorrow and removing Wolverine/GHKCU

---

Support Supplements:

Added extra melatonin, ashwanganda and Vit B complex to Night stack

---

Recovery & Health:

Sleep: 8h 8m
Rating Poor score of 49
Really good sleep, again with only 1 wake up. Normally on Wednesday's I get up at 3am with wife but this morning she said I didnt have to and to fo back to sleep, so I did . I felt very refreshed waking up naturally at 5:30am no alarm and have felt good all day.


Hydration: 5L water + electrolytes

---

Training:

Session Type: Legs
Warm-Up / Rehab: Daily perscribed followed by foam rolling and couch stretches

Main Lifts:

Leg Extension:
125kg x 9, 15, 10

Single Leg Press:
150kg x 10, 10 each leg

Hack Squat:
170kg x 8, 8

Laying Leg Curl:
65kg x 8, 9

Straight Leg Deadlift:
80kg x 10, 10

Smith machine standing Calf Raise:
165kg x 18, 15

Smith Machine Seated Calf Raises:
140kg x 22, 22

Accessories:

Cable Pallof Press:
13.75kg x 15, 15 each side

Planks:
2 x 1min

Cardio: 15min 3deg 4.5km


---
Pre-workout
1 scoop Pump Juice
2 scoop Warrior (stim)
10g glycine
3g L-Arginine
3g AAKG
3g Citrulline Malate
2g Vitamin C
1200mg Alpha-GPC
10mg Methylene Blue
20mg Slupp
2g heart salt



---

Notes:

Training Notes:
Can feel some muscle tightness from yesterdays session. Had another really good sweat up again today, almost like I just got out of the water from a swim. Good pump , very vascular in the arms and shoulder yet I was training Legs....
Increases again across a lot of the movements. Maxed the leg curl machine out today. As I max the machines all I can do is increase the reps and slow the movements down. I am thinking about getting a pin so I can load more weights, the gym owner actually suggested that to me. Just unsure how effective it will be in the Technogym range of equipment.

Energy/motivation;
Another really good session, motivation amd energy especially from the sleep the night before.

Coaching adjustments:
No new adjustments

Miscellaneous thoughts:
Looking backnat the last 2 sessions with the pump and sweat im thinking its either the slup or the L-Carnitine that's doing this. I like it, makes it feel like your having a red hot crack. Strange how the upper body gets such a good pump even tho its leg day.

Leg pics are nothing like the upper body

 

[Wookie]

Looking fucking STAUNCH bic boi!

Not bad for an old man,
Still got some work to do to catch @Pigsy tho

Thanks brother , @Pigsy is a long way out past me good goals to aim for tho

 

[Minibot]

Thanks brother , @Pigsy is a long way out past me good goals to aim for tho

Hahaha you got a couple of years to catch up

 

[JimmyO187]

26th November
Week 9 Day 3 — Daily Log

Fasted Body Weight: 103.3kg(+1.6kg)
Blood Pressure: 106/66
Steps: 9,149
Resting HR: 78 bpm

---

Nutrition

Target Calories: 2650kcal
Target Macros: C: 300 | P: 270g | F: 50g
Actual Calories: 2499 kcal
Actual Macros: C: 266g | P: 219g | F: 55g
Fibre: 16g
Notes:
Yesterday was the first day of new Calories, was short of the goal as adjusting to the increase.



---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 600mg - 75mg (0.34mL)
EQ 200mg - 40mg (0.14mL)
NPP 200mg - 20mg (0.29ml)
0.77mL Daily

Injection Details:
RHS Lat 27gx13mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
Wolverine — 500mcg AM/PM (SubQ)
GHKCU – 1.25mg AM/PM (SubQ)

Performance / Fat Loss Aids:

Retatrutide - 5mg PW (SubQ)
Motsc – 1.5mg M-F
SLUPP-332 – 20mg x 3 day
L-Carnitine 600mg – 1mL M-F

---
Side Effects & Adjustments:
Will be adding KLOW blend in from tomorrow and removing Wolverine/GHKCU

---

Support Supplements:

Added extra melatonin, ashwanganda and Vit B complex to Night stack

---

Recovery & Health:

Sleep: 8h 8m
Rating Poor score of 49
Really good sleep, again with only 1 wake up. Normally on Wednesday's I get up at 3am with wife but this morning she said I didnt have to and to fo back to sleep, so I did . I felt very refreshed waking up naturally at 5:30am no alarm and have felt good all day.


Hydration: 5L water + electrolytes

---

Training:

Session Type: Legs
Warm-Up / Rehab: Daily perscribed followed by foam rolling and couch stretches

Main Lifts:

Leg Extension:
125kg x 9, 15, 10

Single Leg Press:
150kg x 10, 10 each leg

Hack Squat:
170kg x 8, 8

Laying Leg Curl:
65kg x 8, 9

Straight Leg Deadlift:
80kg x 10, 10

Smith machine standing Calf Raise:
165kg x 18, 15

Smith Machine Seated Calf Raises:
140kg x 22, 22

Accessories:

Cable Pallof Press:
13.75kg x 15, 15 each side

Planks:
2 x 1min

Cardio: 15min 3deg 4.5km


---
Pre-workout
1 scoop Pump Juice
2 scoop Warrior (stim)
10g glycine
3g L-Arginine
3g AAKG
3g Citrulline Malate
2g Vitamin C
1200mg Alpha-GPC
10mg Methylene Blue
20mg Slupp
2g heart salt



---

Notes:

Training Notes:
Can feel some muscle tightness from yesterdays session. Had another really good sweat up again today, almost like I just got out of the water from a swim. Good pump , very vascular in the arms and shoulder yet I was training Legs....
Increases again across a lot of the movements. Maxed the leg curl machine out today. As I max the machines all I can do is increase the reps and slow the movements down. I am thinking about getting a pin so I can load more weights, the gym owner actually suggested that to me. Just unsure how effective it will be in the Technogym range of equipment.

Energy/motivation;
Another really good session, motivation amd energy especially from the sleep the night before.

Coaching adjustments:
No new adjustments

Miscellaneous thoughts:
Looking backnat the last 2 sessions with the pump and sweat im thinking its either the slup or the L-Carnitine that's doing this. I like it, makes it feel like your having a red hot crack. Strange how the upper body gets such a good pump even tho its leg day.

Leg pics are nothing like the upper body

Solid session brother

 

[Wookie]

Hahaha you got a couple of years to catch up

Just a few

 

[Wookie]

Solid session brother

Thanks brother

 

[Pigsy]

Your doing so well brother respect

 

[Wookie]

Your doing so well brother respect

That means alot coming from you

 

[Wookie]

28th October
Week 9 Day 5 — Daily Log

Fasted Body Weight: 103.1kg(+1kg)
Blood Pressure: 106/66
Steps: 9,322
Resting HR: 73 bpm
Notes:
Weight is bouncing up and down by 1kg each day.... see what the weekly outlook is like


---

Nutrition

Target Calories: 2650 kcal
Target Macros: C: 300g | P: 270g | F: 50g
Actual Calories: 2662 kcal
Actual Macros: C: 293g | P: 241g | F: 51g
Fibre: 29
Notes:
Adjusting to new macros, can actually for a second real meal in instead of the cottage cheese/ricotta blend ive been doing.


---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 600mg - 75mg (0.34mL)
EQ 200mg - 40mg (0.14mL)
NPP 200mg - 20mg (0.29ml)
0.77mL Daily

Injection Details:
RHS Delt 27gx13mm

Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW – AM/PM (SubQ)
(5mg GHKCU 1mg BP/1mg TB/1mg KPV)

Performance / Fat Loss Aids:

Retatrutide - 2mg PW (SubQ)
Motsc – 1.5mg M-F (SubQ)

---
Side Effects & Adjustments:

Nothing new to report

---

Support Supplements:

Have added
Super B complex
Ashwanganda
10mg melatonin


---

Recovery & Health:

Sleep: 7h 11m
Rating of 61 Fair Quality
Watch didnt pick sleep up until 11:10pm but i went to bed before 9pm. Unsure if the extra melatonin and Ashwanganda is doing anything yet but will keep running for at least a week. Sleep has been feeling better even tho is medically induced. 2 nights over 7hrs is feeling good amd refreshing.



Hydration: 6L water + electrolytes

---

Training:

Session Type: Upper

Warm-Up / Rehab: Daily perscribed
Main Lifts:

Incline Bench Press:
100kg x 8, 6

Chest Fly Machine:
50kg x 10, 10

Lat Pulldown:
100kg x 6, 6

Seated Cable Row V-Grip:
90kg x 10, 10

DB Shoulder Press:
75kg x 3
70kg x 4
60kg x 8

Tricep Rope Pushdown:
36.25kg x 10, 11

Bicep Curl:
38.75kg x 10, 10

Accessories:
Sit Up:
2 x 20

TVA Drills:
2 x 12 each side
1 x 20 each side


---
Pre-workout
1 scoop Pump Juice
2 scoop night Warrior
3g L-Arginine
3g AAKG
3g Citrulline Malate
3g Vitamin C
10g glycine
10mg Methylene Blue
20mg Slupp

---

Notes:

Training Notes:
Arm niggle impacted Incline bench, really good pump, shirt feeling tight. Getting more weight on most movements across the board.
Next Upper day i might try DB Shoulder Press earlier in the session as I felt gassed by the time im doing it in the order of the programming.

Energy/motivation:
Another good day, did a morning sesh instead of afternoon as yesterday gym was shut due to power outage from storms and nore storms forecast for this afternoon.

Coaching adjustments:
No new ones.

Miscellaneous thoughts:
Felt like i got a better pump from the Warrior pre (stim) last 2 days

 

[LevButlerov]

28th October
Week 9 Day 5 — Daily Log

Fasted Body Weight: 103.1kg(+1kg)
Blood Pressure: 106/66
Steps: 9,322
Resting HR: 73 bpm
Notes:
Weight is bouncing up and down by 1kg each day.... see what the weekly outlook is like


---

Nutrition

Target Calories: 2650 kcal
Target Macros: C: 300g | P: 270g | F: 50g
Actual Calories: 2662 kcal
Actual Macros: C: 293g | P: 241g | F: 51g
Fibre: 29
Notes:
Adjusting to new macros, can actually for a second real meal in instead of the cottage cheese/ricotta blend ive been doing.


---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 600mg - 75mg (0.34mL)
EQ 200mg - 40mg (0.14mL)
NPP 200mg - 20mg (0.29ml)
0.77mL Daily

Injection Details:
RHS Delt 27gx13mm

Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW – AM/PM (SubQ)
(5mg GHKCU 1mg BP/1mg TB/1mg KPV)

Performance / Fat Loss Aids:

Retatrutide - 2mg PW (SubQ)
Motsc – 1.5mg M-F (SubQ)

---
Side Effects & Adjustments:

Nothing new to report

---

Support Supplements:

Have added
Super B complex
Ashwanganda
10mg melatonin


---

Recovery & Health:

Sleep: 7h 11m
Rating of 61 Fair Quality
Watch didnt pick sleep up until 11:10pm but i went to bed before 9pm. Unsure if the extra melatonin and Ashwanganda is doing anything yet but will keep running for at least a week. Sleep has been feeling better even tho is medically induced. 2 nights over 7hrs is feeling good amd refreshing.



Hydration: 6L water + electrolytes

---

Training:

Session Type: Upper

Warm-Up / Rehab: Daily perscribed
Main Lifts:

Incline Bench Press:
100kg x 8, 6

Chest Fly Machine:
50kg x 10, 10

Lat Pulldown:
100kg x 6, 6

Seated Cable Row V-Grip:
90kg x 10, 10

DB Shoulder Press:
75kg x 3
70kg x 4
60kg x 8

Tricep Rope Pushdown:
36.25kg x 10, 11

Bicep Curl:
38.75kg x 10, 10

Accessories:
Sit Up:
2 x 20

TVA Drills:
2 x 12 each side
1 x 20 each side


---
Pre-workout
1 scoop Pump Juice
2 scoop night Warrior
3g L-Arginine
3g AAKG
3g Citrulline Malate
3g Vitamin C
10g glycine
10mg Methylene Blue
20mg Slupp

---

Notes:

Training Notes:
Arm niggle impacted Incline bench, really good pump, shirt feeling tight. Getting more weight on most movements across the board.
Next Upper day i might try DB Shoulder Press earlier in the session as I felt gassed by the time im doing it in the order of the programming.

Energy/motivation:
Another good day, did a morning sesh instead of afternoon as yesterday gym was shut due to power outage from storms and nore storms forecast for this afternoon.

Coaching adjustments:
No new ones.

Miscellaneous thoughts:
Felt like i got a better pump from the Warrior pre (stim) last 2 days

Big arms and chest in the pic, the upper body looks huge and thick. @Wookie 100 incline and 100 pulldown plus that 75 shoulder press all pumps!

 

[Mobster]

Agreed on the weekly weight not daily here