Approved Log 2025-2026 Cutting Cycle Log - Get Shredded

[BigVelvetG]

I’m not sure how to do this but I wanted to post something to get started. I’d like to look better naked and see my abs for once in my life. Not too complicated. I’m not trying to compete, just be happy with how I look.

Age: 47  
Height: 183 cm  
Start: 198 lb (Nov 19, 2025)  
Goal: 178–184 lb @ 8–10 % by May 2026

Current stack: Test Cyp 80 mg/week │ Anavar 50 mg │ Retatrutide │ Synthroid 88 mcg │ Glutathione 3× week

4:30 AM → 88 mcg Synthroid + water only
5:00 AM → Viper-50 (full daily amount) + 400–500 kcal mini-meal (30–40 g protein + 40–60 g carbs)
5:30–7:00 AM → TRAIN
7:30 AM → Normal breakfast + coffee

5-DAY TRAINING PLAN

DAY 1 – Push (Lower-Chest Focus)

• Empty bar bench warmup
• Bench Press 4–5 heavy sets
• BB Overhead Press
• Skull Crushers
• Bench Dips
• Weighted Dips (deep, forward lean)
• High-to-Low Cable Flyes
• Grip work
• Band Pull-aparts / Face Pulls 4×20–30
• Shrugs

DAY 2 – Pull + Legs (Lat Width Priority)
• Back Squat 4 sets
• Snatch-Grip Deadlift 3 sets
• Hip Thrust machine
• Weighted Strict Chin-Ups (add weight, slow ecc.)
• Straight-Arm Pulldown 3–4×10–15
• BB Bent-Over Rows
• BB Curls
• Grip work
• DB Rear Laterals 4×15–30

DAY 3 – Push (Volume)
• Bench Press 4 sets (higher reps)
• Cannonball shoulder giant sets
• Close-Grip Bench
• Cable Pushdowns
• Incline DB Press or Flyes
• Face Pulls + Rear-Delt Flyes superset
• Grip work
• Band Pull-aparts
• DB Shrugs

DAY 4 – Pull + Legs (Glutes + Lats)
• Back Squat 3–4 sets
• Snatch-Grip Deadlift 2–3 sets
• Weighted Pull-Ups (wide or neutral)
• Kas Glute Bridge or elevated-feet Hip Thrust
• Reverse-Grip BB Bent-Over Rows
• Reverse-Grip BB Curls
• Grip work
• DB Rear Laterals

DAY 5 – Push + Weak-Point Attack
• Empty bar bench warmup
• Bench Press 4 heavy sets
• BB Overhead Press
• Cable Pushdowns
• Close-Grip Push-ups
• Weighted Dips (again)
• Straight-Arm Pulldown or Wide Lat Pulldown
• Rear-Delt Destroyer (rear fly + face pull superset)
• Grip work
• Band Pull-aparts
• BB Shrugs

NUTRITION
Calories: 2,600–2,800
Protein: 250–270 g
Fat: 70–90 g
Carbs: 300–400 g training days (peri-workout)

CARDIO
• 8–10k steps daily
• Maximum one 20–25 min incline walk per week

PROTOCOL
• Test Cyp: 80 mg/week
• Anavar 50: full daily amount at 5:00 AM
• Retatrutide weekly: Wk 1–2 @ 2 mg → Wk 3–4 @ 4 mg → Wk 5+ @ 6–8 mg
• Synthroid 88 mcg @ 4:30 AM
• Glutathione 1 ml 3×/week
• Optional: NAC + TUDCA for extra liver love


TIMELINE
Christmas 2025 → 187–190 lb (abs + veins)
Feb 1, 2026 → 182–185 lb (fully shredded)
May 2026 → 178–182 lb @ 8–10 %

 

[annieruiz]

I’m not sure how to do this but I wanted to post something to get started. I’d like to look better naked and see my abs for once in my life. Not too complicated. I’m not trying to compete, just be happy with how I look.

Age: 47  
Height: 183 cm  
Start: 198 lb (Nov 19, 2025)  
Goal: 178–184 lb @ 8–10 % by May 2026

Current stack: Test Cyp 80 mg/week │ Anavar 50 mg │ Retatrutide │ Synthroid 88 mcg │ Glutathione 3× week

4:30 AM → 88 mcg Synthroid + water only
5:00 AM → Viper-50 (full daily amount) + 400–500 kcal mini-meal (30–40 g protein + 40–60 g carbs)
5:30–7:00 AM → TRAIN
7:30 AM → Normal breakfast + coffee

5-DAY TRAINING PLAN

DAY 1 – Push (Lower-Chest Focus)

• Empty bar bench warmup
• Bench Press 4–5 heavy sets
• BB Overhead Press
• Skull Crushers
• Bench Dips
• Weighted Dips (deep, forward lean)
• High-to-Low Cable Flyes
• Grip work
• Band Pull-aparts / Face Pulls 4×20–30
• Shrugs

DAY 2 – Pull + Legs (Lat Width Priority)
• Back Squat 4 sets
• Snatch-Grip Deadlift 3 sets
• Hip Thrust machine
• Weighted Strict Chin-Ups (add weight, slow ecc.)
• Straight-Arm Pulldown 3–4×10–15
• BB Bent-Over Rows
• BB Curls
• Grip work
• DB Rear Laterals 4×15–30

DAY 3 – Push (Volume)
• Bench Press 4 sets (higher reps)
• Cannonball shoulder giant sets
• Close-Grip Bench
• Cable Pushdowns
• Incline DB Press or Flyes
• Face Pulls + Rear-Delt Flyes superset
• Grip work
• Band Pull-aparts
• DB Shrugs

DAY 4 – Pull + Legs (Glutes + Lats)
• Back Squat 3–4 sets
• Snatch-Grip Deadlift 2–3 sets
• Weighted Pull-Ups (wide or neutral)
• Kas Glute Bridge or elevated-feet Hip Thrust
• Reverse-Grip BB Bent-Over Rows
• Reverse-Grip BB Curls
• Grip work
• DB Rear Laterals

DAY 5 – Push + Weak-Point Attack
• Empty bar bench warmup
• Bench Press 4 heavy sets
• BB Overhead Press
• Cable Pushdowns
• Close-Grip Push-ups
• Weighted Dips (again)
• Straight-Arm Pulldown or Wide Lat Pulldown
• Rear-Delt Destroyer (rear fly + face pull superset)
• Grip work
• Band Pull-aparts
• BB Shrugs

NUTRITION
Calories: 2,600–2,800
Protein: 250–270 g
Fat: 70–90 g
Carbs: 300–400 g training days (peri-workout)

CARDIO
• 8–10k steps daily
• Maximum one 20–25 min incline walk per week

PROTOCOL
• Test Cyp: 80 mg/week
• Anavar 50: full daily amount at 5:00 AM
• Retatrutide weekly: Wk 1–2 @ 2 mg → Wk 3–4 @ 4 mg → Wk 5+ @ 6–8 mg
• Synthroid 88 mcg @ 4:30 AM
• Glutathione 1 ml 3×/week
• Optional: NAC + TUDCA for extra liver love


TIMELINE
Christmas 2025 → 187–190 lb (abs + veins)
Feb 1, 2026 → 182–185 lb (fully shredded)
May 2026 → 178–182 lb @ 8–10 %
View attachment 143996View attachment 143997View attachment 143998View attachment 143999

You have a powerful, comprehensive plan. The biggest challenge now is the mental discipline required to stick to this for six months. Use your 4:30 AM ritual as your anchor. You get up, you take your meds, you eat, you crush it. Done.

 

[BigVelvetG]

You have a powerful, comprehensive plan. The biggest challenge now is the mental discipline required to stick to this for six months. Use your 4:30 AM ritual as your anchor. You get up, you take your meds, you eat, you crush it. Do

I’m not sure how to do this but I wanted to post something to get started. I’d like to look better naked and see my abs for once in my life. Not too complicated. I’m not trying to compete, just be happy with how I look.

Age: 47  
Height: 183 cm  
Start: 198 lb (Nov 19, 2025)  
Goal: 178–184 lb @ 8–10 % by May 2026

Current stack: Test Cyp 80 mg/week │ Anavar 50 mg │ Retatrutide │ Synthroid 88 mcg │ Glutathione 3× week

4:30 AM → 88 mcg Synthroid + water only
5:00 AM → Viper-50 (full daily amount) + 400–500 kcal mini-meal (30–40 g protein + 40–60 g carbs)
5:30–7:00 AM → TRAIN
7:30 AM → Normal breakfast + coffee

5-DAY TRAINING PLAN

DAY 1 – Push (Lower-Chest Focus)

• Empty bar bench warmup
• Bench Press 4–5 heavy sets
• BB Overhead Press
• Skull Crushers
• Bench Dips
• Weighted Dips (deep, forward lean)
• High-to-Low Cable Flyes
• Grip work
• Band Pull-aparts / Face Pulls 4×20–30
• Shrugs

DAY 2 – Pull + Legs (Lat Width Priority)
• Back Squat 4 sets
• Snatch-Grip Deadlift 3 sets
• Hip Thrust machine
• Weighted Strict Chin-Ups (add weight, slow ecc.)
• Straight-Arm Pulldown 3–4×10–15
• BB Bent-Over Rows
• BB Curls
• Grip work
• DB Rear Laterals 4×15–30

DAY 3 – Push (Volume)
• Bench Press 4 sets (higher reps)
• Cannonball shoulder giant sets
• Close-Grip Bench
• Cable Pushdowns
• Incline DB Press or Flyes
• Face Pulls + Rear-Delt Flyes superset
• Grip work
• Band Pull-aparts
• DB Shrugs

DAY 4 – Pull + Legs (Glutes + Lats)
• Back Squat 3–4 sets
• Snatch-Grip Deadlift 2–3 sets
• Weighted Pull-Ups (wide or neutral)
• Kas Glute Bridge or elevated-feet Hip Thrust
• Reverse-Grip BB Bent-Over Rows
• Reverse-Grip BB Curls
• Grip work
• DB Rear Laterals

DAY 5 – Push + Weak-Point Attack
• Empty bar bench warmup
• Bench Press 4 heavy sets
• BB Overhead Press
• Cable Pushdowns
• Close-Grip Push-ups
• Weighted Dips (again)
• Straight-Arm Pulldown or Wide Lat Pulldown
• Rear-Delt Destroyer (rear fly + face pull superset)
• Grip work
• Band Pull-aparts
• BB Shrugs

NUTRITION
Calories: 2,600–2,800
Protein: 250–270 g
Fat: 70–90 g
Carbs: 300–400 g training days (peri-workout)

CARDIO
• 8–10k steps daily
• Maximum one 20–25 min incline walk per week

PROTOCOL
• Test Cyp: 80 mg/week
• Anavar 50: full daily amount at 5:00 AM
• Retatrutide weekly: Wk 1–2 @ 2 mg → Wk 3–4 @ 4 mg → Wk 5+ @ 6–8 mg
• Synthroid 88 mcg @ 4:30 AM
• Glutathione 1 ml 3×/week
• Optional: NAC + TUDCA for extra liver love


TIMELINE
Christmas 2025 → 187–190 lb (abs + veins)
Feb 1, 2026 → 182–185 lb (fully shredded)
May 2026 → 178–182 lb @ 8–10 %
View attachment 143996View attachment 143997View attachment 143998View attachment 143999

Today’s workout
Thursday November 20

 

[LevButlerov]

I’m not sure how to do this but I wanted to post something to get started. I’d like to look better naked and see my abs for once in my life. Not too complicated. I’m not trying to compete, just be happy with how I look.

Age: 47  
Height: 183 cm  
Start: 198 lb (Nov 19, 2025)  
Goal: 178–184 lb @ 8–10 % by May 2026

Current stack: Test Cyp 80 mg/week │ Anavar 50 mg │ Retatrutide │ Synthroid 88 mcg │ Glutathione 3× week

4:30 AM → 88 mcg Synthroid + water only
5:00 AM → Viper-50 (full daily amount) + 400–500 kcal mini-meal (30–40 g protein + 40–60 g carbs)
5:30–7:00 AM → TRAIN
7:30 AM → Normal breakfast + coffee

5-DAY TRAINING PLAN

DAY 1 – Push (Lower-Chest Focus)

• Empty bar bench warmup
• Bench Press 4–5 heavy sets
• BB Overhead Press
• Skull Crushers
• Bench Dips
• Weighted Dips (deep, forward lean)
• High-to-Low Cable Flyes
• Grip work
• Band Pull-aparts / Face Pulls 4×20–30
• Shrugs

DAY 2 – Pull + Legs (Lat Width Priority)
• Back Squat 4 sets
• Snatch-Grip Deadlift 3 sets
• Hip Thrust machine
• Weighted Strict Chin-Ups (add weight, slow ecc.)
• Straight-Arm Pulldown 3–4×10–15
• BB Bent-Over Rows
• BB Curls
• Grip work
• DB Rear Laterals 4×15–30

DAY 3 – Push (Volume)
• Bench Press 4 sets (higher reps)
• Cannonball shoulder giant sets
• Close-Grip Bench
• Cable Pushdowns
• Incline DB Press or Flyes
• Face Pulls + Rear-Delt Flyes superset
• Grip work
• Band Pull-aparts
• DB Shrugs

DAY 4 – Pull + Legs (Glutes + Lats)
• Back Squat 3–4 sets
• Snatch-Grip Deadlift 2–3 sets
• Weighted Pull-Ups (wide or neutral)
• Kas Glute Bridge or elevated-feet Hip Thrust
• Reverse-Grip BB Bent-Over Rows
• Reverse-Grip BB Curls
• Grip work
• DB Rear Laterals

DAY 5 – Push + Weak-Point Attack
• Empty bar bench warmup
• Bench Press 4 heavy sets
• BB Overhead Press
• Cable Pushdowns
• Close-Grip Push-ups
• Weighted Dips (again)
• Straight-Arm Pulldown or Wide Lat Pulldown
• Rear-Delt Destroyer (rear fly + face pull superset)
• Grip work
• Band Pull-aparts
• BB Shrugs

NUTRITION
Calories: 2,600–2,800
Protein: 250–270 g
Fat: 70–90 g
Carbs: 300–400 g training days (peri-workout)

CARDIO
• 8–10k steps daily
• Maximum one 20–25 min incline walk per week

PROTOCOL
• Test Cyp: 80 mg/week
• Anavar 50: full daily amount at 5:00 AM
• Retatrutide weekly: Wk 1–2 @ 2 mg → Wk 3–4 @ 4 mg → Wk 5+ @ 6–8 mg
• Synthroid 88 mcg @ 4:30 AM
• Glutathione 1 ml 3×/week
• Optional: NAC + TUDCA for extra liver love


TIMELINE
Christmas 2025 → 187–190 lb (abs + veins)
Feb 1, 2026 → 182–185 lb (fully shredded)
May 2026 → 178–182 lb @ 8–10 %
View attachment 143996View attachment 143997View attachment 143998View attachment 143999

Today’s workout
Thursday November 20
View attachment 144340

welcome fully to the EVO family @MrGainezzz
You look good in the pics with a solid base and big frame this is the right time to start a proper log and you did it!
You have a clean plan laid out so lets get updates up daily so we can steer training and food tight and get you to that goal.
EVO family supports you!

why are you on Synthroid?

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

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

did you download our eBooks?
https://irongorillas.com

thank you and share more

 

[RickRock]

Welcome brother. You have a good plan. Just keep the consistency and stay on top of the diet

 

[Mobster]

Old school way of logging

 

[Dreamer]

Your training looks good, curious though, why a maximum of 25 minutes cardio? Cardio is your friend on a cut - fasted in the morning will do wonders for you, you could cut some of your lifting volume as on 80mg test only and a deficit I would be willing to bet your not holding 100% intensity throughout that whole session

 

[stevesmi]

I’m not sure how to do this but I wanted to post something to get started. I’d like to look better naked and see my abs for once in my life. Not too complicated. I’m not trying to compete, just be happy with how I look.

Age: 47  
Height: 183 cm  
Start: 198 lb (Nov 19, 2025)  
Goal: 178–184 lb @ 8–10 % by May 2026

Current stack: Test Cyp 80 mg/week │ Anavar 50 mg │ Retatrutide │ Synthroid 88 mcg │ Glutathione 3× week

4:30 AM → 88 mcg Synthroid + water only
5:00 AM → Viper-50 (full daily amount) + 400–500 kcal mini-meal (30–40 g protein + 40–60 g carbs)
5:30–7:00 AM → TRAIN
7:30 AM → Normal breakfast + coffee

5-DAY TRAINING PLAN

DAY 1 – Push (Lower-Chest Focus)

• Empty bar bench warmup
• Bench Press 4–5 heavy sets
• BB Overhead Press
• Skull Crushers
• Bench Dips
• Weighted Dips (deep, forward lean)
• High-to-Low Cable Flyes
• Grip work
• Band Pull-aparts / Face Pulls 4×20–30
• Shrugs

DAY 2 – Pull + Legs (Lat Width Priority)
• Back Squat 4 sets
• Snatch-Grip Deadlift 3 sets
• Hip Thrust machine
• Weighted Strict Chin-Ups (add weight, slow ecc.)
• Straight-Arm Pulldown 3–4×10–15
• BB Bent-Over Rows
• BB Curls
• Grip work
• DB Rear Laterals 4×15–30

DAY 3 – Push (Volume)
• Bench Press 4 sets (higher reps)
• Cannonball shoulder giant sets
• Close-Grip Bench
• Cable Pushdowns
• Incline DB Press or Flyes
• Face Pulls + Rear-Delt Flyes superset
• Grip work
• Band Pull-aparts
• DB Shrugs

DAY 4 – Pull + Legs (Glutes + Lats)
• Back Squat 3–4 sets
• Snatch-Grip Deadlift 2–3 sets
• Weighted Pull-Ups (wide or neutral)
• Kas Glute Bridge or elevated-feet Hip Thrust
• Reverse-Grip BB Bent-Over Rows
• Reverse-Grip BB Curls
• Grip work
• DB Rear Laterals

DAY 5 – Push + Weak-Point Attack
• Empty bar bench warmup
• Bench Press 4 heavy sets
• BB Overhead Press
• Cable Pushdowns
• Close-Grip Push-ups
• Weighted Dips (again)
• Straight-Arm Pulldown or Wide Lat Pulldown
• Rear-Delt Destroyer (rear fly + face pull superset)
• Grip work
• Band Pull-aparts
• BB Shrugs

NUTRITION
Calories: 2,600–2,800
Protein: 250–270 g
Fat: 70–90 g
Carbs: 300–400 g training days (peri-workout)

CARDIO
• 8–10k steps daily
• Maximum one 20–25 min incline walk per week

PROTOCOL
• Test Cyp: 80 mg/week
• Anavar 50: full daily amount at 5:00 AM
• Retatrutide weekly: Wk 1–2 @ 2 mg → Wk 3–4 @ 4 mg → Wk 5+ @ 6–8 mg
• Synthroid 88 mcg @ 4:30 AM
• Glutathione 1 ml 3×/week
• Optional: NAC + TUDCA for extra liver love


TIMELINE
Christmas 2025 → 187–190 lb (abs + veins)
Feb 1, 2026 → 182–185 lb (fully shredded)
May 2026 → 178–182 lb @ 8–10 %
View attachment 143996View attachment 143997View attachment 143998View attachment 143999

@MrGainezzz good overall setup and you will succeed easy. but i do not see a need to run that much reta. i've never ran it more then 2-3mgs a week max. 6-8mgs is way too much i don't see it being needed it would be counter productive IMO

 

[BigVelvetG]

welcome fully to the EVO family @MrGainezzz
You look good in the pics with a solid base and big frame this is the right time to start a proper log and you did it!
You have a clean plan laid out so lets get updates up daily so we can steer training and food tight and get you to that goal.
EVO family supports you!

why are you on Synthroid?

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

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

did you download our eBooks?
https://irongorillas.com

thank you and share more

Thanks for checking up on me.
I take synthroid for hypothyroidism but I’m currently discussing moving to desiccated pig thyroid in the near future.
I use a slew of supplements from life extension to include digestive enzymes, milk thistle, nac, I also take Tudca and inject glutathione for antioxidant effects to see if it can improve my TSH. I had a theory and my doctor is working with me on it.
Currently I’m not taking any psyllium or other digestive stuff because my bowl movements are pretty good but I’ll pivot if they start getting weird.
I just dropped my test dose from 100 to 80mg because my total test came back at 1468. My E2 was slightly high so I’m trying to stay off an AI.

 

[BigVelvetG]

@MrGainezzz good overall setup and you will succeed easy. but i do not see a need to run that much reta. i've never ran it more then 2-3mgs a week max. 6-8mgs is way too much i don't see it being needed it would be counter productive IMO

Agreed. I copied that from my notes but I’ve actually decided to do 1mg a week to start and then move to 2 if it feels like I need to. I definitely don’t want to go overboard

 

[BigVelvetG]

I hate ca

Your training looks good, curious though, why a maximum of 25 minutes cardio? Cardio is your friend on a cut - fasted in the morning will do wonders for you, you could cut some of your lifting volume as on 80mg test only and a deficit I would be willing to bet your not holding 100% intensity throughout that whole sessio

Old school way of logging

Old school way of logging

Are you making fun of my pen and paper notebook? I get distracted too easily by my phone so the notebook keeps me honest. Plus I have a great tool to look back at from year to year and it’s not on some app. Honestly I can’t find an app that I like either… I write out my workout the night before and think about how I’m going to accomplish it as I’m going to bed

 

[BigVelvetG]

Your training looks good, curious though, why a maximum of 25 minutes cardio? Cardio is your friend on a cut - fasted in the morning will do wonders for you, you could cut some of your lifting volume as on 80mg test only and a deficit I would be willing to bet your not holding 100% intensity throughout that whole session

The truth is I hate cardio with a passion so I’m trying to make it little bits that I can stomach easier until I can get more used to it. Also I would say poor time management plays a large role in it. I need to better in this

 

[stevesmi]

Agreed. I copied that from my notes but I’ve actually decided to do 1mg a week to start and then move to 2 if it feels like I need to. I definitely don’t want to go overboard

yeah that first 6-8 weeks the sides can get rough. so its good to start 1mg.. maybe 1.5mg.

 

[BigVelvetG]

I’m not sure how to do this but I wanted to post something to get started. I’d like to look better naked and see my abs for once in my life. Not too complicated. I’m not trying to compete, just be happy with how I look.

Age: 47  
Height: 183 cm  
Start: 198 lb (Nov 19, 2025)  
Goal: 178–184 lb @ 8–10 % by May 2026

Current stack: Test Cyp 80 mg/week │ Anavar 50 mg │ Retatrutide │ Synthroid 88 mcg │ Glutathione 3× week

4:30 AM → 88 mcg Synthroid + water only
5:00 AM → Viper-50 (full daily amount) + 400–500 kcal mini-meal (30–40 g protein + 40–60 g carbs)
5:30–7:00 AM → TRAIN
7:30 AM → Normal breakfast + coffee

5-DAY TRAINING PLAN

DAY 1 – Push (Lower-Chest Focus)

• Empty bar bench warmup
• Bench Press 4–5 heavy sets
• BB Overhead Press
• Skull Crushers
• Bench Dips
• Weighted Dips (deep, forward lean)
• High-to-Low Cable Flyes
• Grip work
• Band Pull-aparts / Face Pulls 4×20–30
• Shrugs

DAY 2 – Pull + Legs (Lat Width Priority)
• Back Squat 4 sets
• Snatch-Grip Deadlift 3 sets
• Hip Thrust machine
• Weighted Strict Chin-Ups (add weight, slow ecc.)
• Straight-Arm Pulldown 3–4×10–15
• BB Bent-Over Rows
• BB Curls
• Grip work
• DB Rear Laterals 4×15–30

DAY 3 – Push (Volume)
• Bench Press 4 sets (higher reps)
• Cannonball shoulder giant sets
• Close-Grip Bench
• Cable Pushdowns
• Incline DB Press or Flyes
• Face Pulls + Rear-Delt Flyes superset
• Grip work
• Band Pull-aparts
• DB Shrugs

DAY 4 – Pull + Legs (Glutes + Lats)
• Back Squat 3–4 sets
• Snatch-Grip Deadlift 2–3 sets
• Weighted Pull-Ups (wide or neutral)
• Kas Glute Bridge or elevated-feet Hip Thrust
• Reverse-Grip BB Bent-Over Rows
• Reverse-Grip BB Curls
• Grip work
• DB Rear Laterals

DAY 5 – Push + Weak-Point Attack
• Empty bar bench warmup
• Bench Press 4 heavy sets
• BB Overhead Press
• Cable Pushdowns
• Close-Grip Push-ups
• Weighted Dips (again)
• Straight-Arm Pulldown or Wide Lat Pulldown
• Rear-Delt Destroyer (rear fly + face pull superset)
• Grip work
• Band Pull-aparts
• BB Shrugs

NUTRITION
Calories: 2,600–2,800
Protein: 250–270 g
Fat: 70–90 g
Carbs: 300–400 g training days (peri-workout)

CARDIO
• 8–10k steps daily
• Maximum one 20–25 min incline walk per week

PROTOCOL
• Test Cyp: 80 mg/week
• Anavar 50: full daily amount at 5:00 AM
• Retatrutide weekly: Wk 1–2 @ 2 mg → Wk 3–4 @ 4 mg → Wk 5+ @ 6–8 mg
• Synthroid 88 mcg @ 4:30 AM
• Glutathione 1 ml 3×/week
• Optional: NAC + TUDCA for extra liver love


TIMELINE
Christmas 2025 → 187–190 lb (abs + veins)
Feb 1, 2026 → 182–185 lb (fully shredded)
May 2026 → 178–182 lb @ 8–10 %
View attachment 143996View attachment 143997View attachment 143998View attachment 143999

 

[Warthog61]

Thanks for checking up on me.
I take synthroid for hypothyroidism but I’m currently discussing moving to desiccated pig thyroid in the near future.
I use a slew of supplements from life extension to include digestive enzymes, milk thistle, nac, I also take Tudca and inject glutathione for antioxidant effects to see if it can improve my TSH. I had a theory and my doctor is working with me on it.
Currently I’m not taking any psyllium or other digestive stuff because my bowl movements are pretty good but I’ll pivot if they start getting weird.
I just dropped my test dose from 100 to 80mg because my total test came back at 1468. My E2 was slightly high so I’m trying to stay off an AI. View attachment 144784View attachment 144786View attachment 144785

Hyper responder to test nice!!! Have you thought about Proviron?

 

[Ulter]

The truth is I hate cardio with a passion so I’m trying to make it little bits that I can stomach easier until I can get more used to it. Also I would say poor time management plays a large role in it. I need to better in this

need to find cardio that you can enjoy. there are options for sure. one of the best cardio is the one you don't even realize you are doing @MrGainezzz

 

[BigVelvetG]

Hyper responder to test nice!!! Have you thought about Proviron?

I have as a matter of fact. I heard mobster talking about it on the podcast the other day and it made me think I should grab some

 

[BigVelvetG]

need to find cardio that you can enjoy. there are options for sure. one of the best cardio is the one you don't even realize you are doing @MrGainezzz

The problem I find is, the only one I enjoy, involves my wife and she can only take so much…. Actually I do enjoy going g for an hour walk with a 40lb weight vest every now and then it really comes down to carving out an hour for it

 

[Warthog61]

I have as a matter of fact. I heard mobster talking about it on the podcast the other day and it made me think I should grab some

It will help boost that free test and help prevent estrogenic side effects from your test dose

 

[ceo]

View attachment 144790

bros this a good workout. Seen a lot of guys doing face pulls these days. @MrGainezzz I haven't done them very much. Maybe I'll give them a shot next week.

 

[BigVelvetG]

bros this a good workout. Seen a lot of guys doing face pulls these days. @MrGainezzz I haven't done them very much. Maybe I'll give them a shot next week.

Thanks, I think that all good workout programs need to be adapted to your own personal needs. I looked at pictures of myself, cried a little, then decided what top three areas I wanted to work on the most and then adapted another plan to fit my specific goals.the face pulls are a great way to burn it out at the end.

 

[BigVelvetG]

It will help boost that free test and help prevent estrogenic side effects from your test dose

I’m gonna order some right now.
Where do you think is the best place to order from in the states?

 

[ballin2504]

I’m not sure how to do this but I wanted to post something to get started. I’d like to look better naked and see my abs for once in my life. Not too complicated. I’m not trying to compete, just be happy with how I look.

Age: 47  
Height: 183 cm  
Start: 198 lb (Nov 19, 2025)  
Goal: 178–184 lb @ 8–10 % by May 2026

Current stack: Test Cyp 80 mg/week │ Anavar 50 mg │ Retatrutide │ Synthroid 88 mcg │ Glutathione 3× week

4:30 AM → 88 mcg Synthroid + water only
5:00 AM → Viper-50 (full daily amount) + 400–500 kcal mini-meal (30–40 g protein + 40–60 g carbs)
5:30–7:00 AM → TRAIN
7:30 AM → Normal breakfast + coffee

5-DAY TRAINING PLAN

DAY 1 – Push (Lower-Chest Focus)

• Empty bar bench warmup
• Bench Press 4–5 heavy sets
• BB Overhead Press
• Skull Crushers
• Bench Dips
• Weighted Dips (deep, forward lean)
• High-to-Low Cable Flyes
• Grip work
• Band Pull-aparts / Face Pulls 4×20–30
• Shrugs

DAY 2 – Pull + Legs (Lat Width Priority)
• Back Squat 4 sets
• Snatch-Grip Deadlift 3 sets
• Hip Thrust machine
• Weighted Strict Chin-Ups (add weight, slow ecc.)
• Straight-Arm Pulldown 3–4×10–15
• BB Bent-Over Rows
• BB Curls
• Grip work
• DB Rear Laterals 4×15–30

DAY 3 – Push (Volume)
• Bench Press 4 sets (higher reps)
• Cannonball shoulder giant sets
• Close-Grip Bench
• Cable Pushdowns
• Incline DB Press or Flyes
• Face Pulls + Rear-Delt Flyes superset
• Grip work
• Band Pull-aparts
• DB Shrugs

DAY 4 – Pull + Legs (Glutes + Lats)
• Back Squat 3–4 sets
• Snatch-Grip Deadlift 2–3 sets
• Weighted Pull-Ups (wide or neutral)
• Kas Glute Bridge or elevated-feet Hip Thrust
• Reverse-Grip BB Bent-Over Rows
• Reverse-Grip BB Curls
• Grip work
• DB Rear Laterals

DAY 5 – Push + Weak-Point Attack
• Empty bar bench warmup
• Bench Press 4 heavy sets
• BB Overhead Press
• Cable Pushdowns
• Close-Grip Push-ups
• Weighted Dips (again)
• Straight-Arm Pulldown or Wide Lat Pulldown
• Rear-Delt Destroyer (rear fly + face pull superset)
• Grip work
• Band Pull-aparts
• BB Shrugs

NUTRITION
Calories: 2,600–2,800
Protein: 250–270 g
Fat: 70–90 g
Carbs: 300–400 g training days (peri-workout)

CARDIO
• 8–10k steps daily
• Maximum one 20–25 min incline walk per week

PROTOCOL
• Test Cyp: 80 mg/week
• Anavar 50: full daily amount at 5:00 AM
• Retatrutide weekly: Wk 1–2 @ 2 mg → Wk 3–4 @ 4 mg → Wk 5+ @ 6–8 mg
• Synthroid 88 mcg @ 4:30 AM
• Glutathione 1 ml 3×/week
• Optional: NAC + TUDCA for extra liver love


TIMELINE
Christmas 2025 → 187–190 lb (abs + veins)
Feb 1, 2026 → 182–185 lb (fully shredded)
May 2026 → 178–182 lb @ 8–10 %
View attachment 143996View attachment 143997View attachment 143998View attachment 143999

@MrGainezzz no start to the log good to see that you put pictures up to start. You have a good base to start with. Let’s build on it.

 

[Warthog61]

I’m gonna order some right now.
Where do you think is the best place to order from in the states?

Any of the sponsors in the banners up top. Domestic is a good one. Start with 25mg a day

 

[Warthog61]

I hate ca



Are you making fun of my pen and paper notebook? I get distracted too easily by my phone so the notebook keeps me honest. Plus I have a great tool to look back at from year to year and it’s not on some app. Honestly I can’t find an app that I like either… I write out my workout the night before and think about how I’m going to accomplish it as I’m going to bed

No making fun, @Mobster is old school himself.

 

[ROIDDERS]

I have as a matter of fact. I heard mobster talking about it on the podcast the other day and it made me think I should grab some

@MrGainezzz proviron is a great option. it can work in a lot of situations. it will enhance the cycle a lot

 

[2Thick]

Thanks, I think that all good workout programs need to be adapted to your own personal needs. I looked at pictures of myself, cried a little, then decided what top three areas I wanted to work on the most and then adapted another plan to fit my specific goals.the face pulls are a great way to burn it out at the end.

@MrGainezzz that is a great mentality to have. Working on what you see is important but don't forget what's inside counts as well. Getting healthier on the inside will yield a better energy and better sleep and better everything.

 

[LevButlerov]

Thanks for checking up on me.
I take synthroid for hypothyroidism but I’m currently discussing moving to desiccated pig thyroid in the near future.
I use a slew of supplements from life extension to include digestive enzymes, milk thistle, nac, I also take Tudca and inject glutathione for antioxidant effects to see if it can improve my TSH. I had a theory and my doctor is working with me on it.
Currently I’m not taking any psyllium or other digestive stuff because my bowl movements are pretty good but I’ll pivot if they start getting weird.
I just dropped my test dose from 100 to 80mg because my total test came back at 1468. My E2 was slightly high so I’m trying to stay off an AI. View attachment 144784View attachment 144786View attachment 144785

Your free test in the pic is very low and that lines up with the 1468 total you got because the binding is high which is why you feel off, but the issue is your shbg I dont see it tested, do you have it? @MrGainezzz

Can you post actual supplement list with pics please? thanks

 

[BigVelvetG]

Your free test in the pic is very low and that lines up with the 1468 total you got because the binding is high which is why you feel off, but the issue is your shbg I dont see it tested, do you have it? @MrGainezzz

Can you post actual supplement list with pics please? thanks

Once I get through some of these I’m planning on moving to n2guard. It seems to have most of what I’m looking for all in one


1. Bulk Supplements - Omega 3-6-9 Softgels - 2400 mg → 2 softgels daily
2. Life Extension - Advanced Milk Thistle - (phospholipid-bound) → 1–2 softgels daily
3. Life Extension - Super Selenium Complex - 200 mcg selenium + Vit E → 1 capsule daily
4. Pure Encapsulations - O.N.E. Multivitamin → 1 capsule daily
5. Life Extension - Vitamin B3 Niacin - 500 mg → 1 capsule daily
6. Life Extension - N-Acetyl-L-Cysteine (NAC) - 600 mg → 1–2 capsules daily
7. Life Extension - Vitamins D and K with Sea-Iodine → 1 capsule daily
8. Life Extension - Glycine - 1000 mg → 1–3 capsules daily (often 3000 mg at bedtime)
9. Biote Nutraceuticals - DIM SGS+ - (usually 200–300 mg DIM) → 1–2 capsules daily
10. Double Wood - TUDCA - 500 mg → 1 capsule daily
11. SNAC Nutrition - ZMA-5 - (Zinc 30 mg + Mag 450 mg + B6 + 5-HTP) → 2–3 capsules before bed
12. Glutathione (reduced) - 200 mg → 1 capsule daily

 

[Ulter]

The problem I find is, the only one I enjoy, involves my wife and she can only take so much…. Actually I do enjoy going g for an hour walk with a 40lb weight vest every now and then it really comes down to carving out an hour for it

nice man. my wife used to enjoy it too. we made love one last time before she passed away

 

[ceo]

Thanks, I think that all good workout programs need to be adapted to your own personal needs. I looked at pictures of myself, cried a little, then decided what top three areas I wanted to work on the most and then adapted another plan to fit my specific goals.the face pulls are a great way to burn it out at the end.

bros don't cry. you are awesome

 

[BigVelvetG]

Any of the sponsors in the banners up top. Domestic is a good one. Start with 25mg a day

I ordered some from domestic and it was easier than expected. Thanks for the advice.

 

[LevButlerov]

Once I get through some of these I’m planning on moving to n2guard. It seems to have most of what I’m looking for all in one


1. Bulk Supplements - Omega 3-6-9 Softgels - 2400 mg → 2 softgels daily
2. Life Extension - Advanced Milk Thistle - (phospholipid-bound) → 1–2 softgels daily
3. Life Extension - Super Selenium Complex - 200 mcg selenium + Vit E → 1 capsule daily
4. Pure Encapsulations - O.N.E. Multivitamin → 1 capsule daily
5. Life Extension - Vitamin B3 Niacin - 500 mg → 1 capsule daily
6. Life Extension - N-Acetyl-L-Cysteine (NAC) - 600 mg → 1–2 capsules daily
7. Life Extension - Vitamins D and K with Sea-Iodine → 1 capsule daily
8. Life Extension - Glycine - 1000 mg → 1–3 capsules daily (often 3000 mg at bedtime)
9. Biote Nutraceuticals - DIM SGS+ - (usually 200–300 mg DIM) → 1–2 capsules daily
10. Double Wood - TUDCA - 500 mg → 1 capsule daily
11. SNAC Nutrition - ZMA-5 - (Zinc 30 mg + Mag 450 mg + B6 + 5-HTP) → 2–3 capsules before bed
12. Glutathione (reduced) - 200 mg → 1 capsule daily


View attachment 145037View attachment 145038

That's a lot of supps @MrGainezzz wish you'd just hit n2guard!
but your stack looks good tbh

 

[BigVelvetG]

That's a lot of supps @MrGainezzz wish you'd just hit n2guard!
but your stack looks good tbh

Yeah my stack is too much to keep track of. I wish I had known about n2guard before. I’ve only been listening to the podcast for about 2-3 weeks now and that’s the first place I had heard of it.

 

[LevButlerov]

Yeah my stack is too much to keep track of. I wish I had known about n2guard before. I’ve only been listening to the podcast for about 2-3 weeks now and that’s the first place I had heard of it.

it's good you always live and learn @MrGainezzz

 

[BigVelvetG]

Quick question:
I was going over my notes for the week putting together tomorrow’s update and I started thinking about my next cycle. Do you think it’s too early for me to start planning that since I’m only a week into my first cycle?

 

[LevButlerov]

Quick question:
I was going over my notes for the week putting together tomorrow’s update and I started thinking about my next cycle. Do you think it’s too early for me to start planning that since I’m only a week into my first cycle?

I think too early, wait 2 weeks @MrGainezzz

 

[BigVelvetG]

Weekly Log – Week 1 (Start Date: 11/17/25 / End Date: 11/23/25)

note: NSTR means nothing significant to report

Daily schedule
0400- Wake + Levothyroxine
0430 -0500 - Anavar, tadalafil + small protein bar + pre-workout
0530-0700 - Training
0800 - Morning Sups + Overnight oats and Protein
1130 Lunch
1430 - Chicken salad
1730 - Dinner + Evening Sups
1930- ZMA and glycene
2030- Sleep

1. Basic Cycle Info
- Current week of cycle: Week 1 of 12
- Daily Anavar dose: 50 mg (AM)
- Other compounds or support meds:
Levothyroxine 88mcg
Tadalafil 5mg
Minoxidil 2.5mg
Glutathione 3mg weekly - IM
Retatrutide - 1mg weekly
Bulk Supplements - Omega 3-6-9 Softgels - 2400 mg 2 softgels daily
Life Extension - Advanced Milk Thistle - (phospholipid-bound) - 2 softgels daily
Life Extension - Super Selenium Complex - 200 mcg selenium + Vit E - 1 capsule daily
Pure Encapsulations - O.N.E. Multivitamin - 1 capsule daily
Life Extension - Vitamin B3 Niacin - 500 mg - 1 capsule daily
Life Extension - N-Acetyl-L-Cysteine (NAC) - 600 mg - 1 capsule daily
Life Extension - Vitamins D and K with Sea-Iodine - 1 capsule daily
Life Extension - Glycine - 1000 mg - 3 capsules daily (3000 mg at bedtime)
Biote Nutraceuticals - DIM SGS+ - (200–300 mg DIM) - 2 capsules twice daily
Double Wood - TUDCA - 500 mg - 1 capsule daily
SNAC Nutrition - ZMA-5 - (Zinc 30 mg + Mag 450 mg + B6 + 5-HTP) - 3 capsules before bed


- Training split this week:
Push / Pull+Legs/ Push Volume / Pull + Legs / Push + Weak point focus

- Calories (average): 2500 kcal

2. Body Composition & Visual Changes
- Starting weight (Monday morning, fasted): 200lbs
- Ending weight (Sunday morning, fasted): 198.8 lbs
- Weekly change: 1.2 lbs
- Start waist measurement (at navel): 36.5 in
- End waist measurement (at navel): 36.5 in
- Progress photos taken? Yes

3. Strength & Performance
- Key lifts this week (compare to last week):
I started the week off with my new 1RMs based on Squatober numbers
- Squat 160kg
- Bench 125kg
- Deadlift 165kg
Other notable PRs or pumps: nothing notable yet
- Overall energy in the gym (1–10): 9
- Cardio performance: Didn’t do much cardio

1. Symptoms & Side Effects Experienced This Week (rate 0–10 if present) 1 maybe

- Pumps / back or shin pumps: NSTR just normal pumps
- Joint dryness or discomfort: No
- Acne (face/back/shoulders): No
- Hair shedding: No
- Mood / aggression / anxiety / lethargy: NSTR
- Libido (higher/lower/same): Maybe slightly lower near the end of the week
- Sleep quality (1–10): 7-8
- Appetite changes: NSTR
- Dry eyes or vision changes: I did have some dry eye during the week but my job was strenuous and is very vision intensive. It’s not uncommon for me to experience this
- Headaches: No
- Nosebleeds: No
- Yellowing of skin/eyes or dark urine? No
- Other symptoms: NSTR

5. Blood Pressure & Vitals (if tracking)
Did not track
6. Bloodwork This Week (if done)
Did not track

7. Advice / Information I Received This Week

I think one of the best pieces of advice I got was to add Proviron into my cycle. I ordered it and am awaiting shipment. @Warthog61
It should get here Friday

8. What I’m Changing Next Week
- Cardio at least 2 times a week
- I need to start checking my BP regularly

9. Overall Mood & Motivation (1–10): 9

Summary of the week:
This week started off well as far as I can tell. I haven’t noticed any big changes, but of course, it’s only been one week. The only thing that I might have experienced is a slight libido slump on Thursday-Friday, but that could have been just from exhaustion since my work was fairly demanding on top of my training schedule.

I also just came back from a 10-day vacation in Panama on the 15th, so I went from straight relaxing to straight killing it.

 

[LevButlerov]

Weekly Log – Week 1 (Start Date: 11/17/25 / End Date: 11/23/25)

note: NSTR means nothing significant to report

Daily schedule
0400- Wake + Levothyroxine
0430 -0500 - Anavar, tadalafil + small protein bar + pre-workout
0530-0700 - Training
0800 - Morning Sups + Overnight oats and Protein
1130 Lunch
1430 - Chicken salad
1730 - Dinner + Evening Sups
1930- ZMA and glycene
2030- Sleep

1. Basic Cycle Info
- Current week of cycle: Week 1 of 12
- Daily Anavar dose: 50 mg (AM)
- Other compounds or support meds:
Levothyroxine 88mcg
Tadalafil 5mg
Minoxidil 2.5mg
Glutathione 3mg weekly - IM
Retatrutide - 1mg weekly
Bulk Supplements - Omega 3-6-9 Softgels - 2400 mg 2 softgels daily
Life Extension - Advanced Milk Thistle - (phospholipid-bound) - 2 softgels daily
Life Extension - Super Selenium Complex - 200 mcg selenium + Vit E - 1 capsule daily
Pure Encapsulations - O.N.E. Multivitamin - 1 capsule daily
Life Extension - Vitamin B3 Niacin - 500 mg - 1 capsule daily
Life Extension - N-Acetyl-L-Cysteine (NAC) - 600 mg - 1 capsule daily
Life Extension - Vitamins D and K with Sea-Iodine - 1 capsule daily
Life Extension - Glycine - 1000 mg - 3 capsules daily (3000 mg at bedtime)
Biote Nutraceuticals - DIM SGS+ - (200–300 mg DIM) - 2 capsules twice daily
Double Wood - TUDCA - 500 mg - 1 capsule daily
SNAC Nutrition - ZMA-5 - (Zinc 30 mg + Mag 450 mg + B6 + 5-HTP) - 3 capsules before bed


- Training split this week:
Push / Pull+Legs/ Push Volume / Pull + Legs / Push + Weak point focus

- Calories (average): 2500 kcal

2. Body Composition & Visual Changes
- Starting weight (Monday morning, fasted): 200lbs
- Ending weight (Sunday morning, fasted): 198.8 lbs
- Weekly change: 1.2 lbs
- Start waist measurement (at navel): 36.5 in
- End waist measurement (at navel): 36.5 in
- Progress photos taken? Yes

3. Strength & Performance
- Key lifts this week (compare to last week):
I started the week off with my new 1RMs based on Squatober numbers
- Squat 160kg
- Bench 125kg
- Deadlift 165kg
Other notable PRs or pumps: nothing notable yet
- Overall energy in the gym (1–10): 9
- Cardio performance: Didn’t do much cardio

1. Symptoms & Side Effects Experienced This Week (rate 0–10 if present) 1 maybe

- Pumps / back or shin pumps: NSTR just normal pumps
- Joint dryness or discomfort: No
- Acne (face/back/shoulders): No
- Hair shedding: No
- Mood / aggression / anxiety / lethargy: NSTR
- Libido (higher/lower/same): Maybe slightly lower near the end of the week
- Sleep quality (1–10): 7-8
- Appetite changes: NSTR
- Dry eyes or vision changes: I did have some dry eye during the week but my job was strenuous and is very vision intensive. It’s not uncommon for me to experience this
- Headaches: No
- Nosebleeds: No
- Yellowing of skin/eyes or dark urine? No
- Other symptoms: NSTR

5. Blood Pressure & Vitals (if tracking)
Did not track
6. Bloodwork This Week (if done)
Did not track

7. Advice / Information I Received This Week

I think one of the best pieces of advice I got was to add Proviron into my cycle. I ordered it and am awaiting shipment. @Warthog61
It should get here Friday

8. What I’m Changing Next Week
- Cardio at least 2 times a week
- I need to start checking my BP regularly

9. Overall Mood & Motivation (1–10): 9

Summary of the week:
This week started off well as far as I can tell. I haven’t noticed any big changes, but of course, it’s only been one week. The only thing that I might have experienced is a slight libido slump on Thursday-Friday, but that could have been just from exhaustion since my work was fairly demanding on top of my training schedule.

I also just came back from a 10-day vacation in Panama on the 15th, so I went from straight relaxing to straight killing it.
View attachment 145664View attachment 145666View attachment 145667View attachment 145665

Wide shoulders and big arms in the pics
early AM sessions looks solid! the 160kg squat plus 125kg bench good lifts

Run week 2 the same but add those 2 cardio days and start logging BP

 

[stevesmi]

Weekly Log – Week 1 (Start Date: 11/17/25 / End Date: 11/23/25)

note: NSTR means nothing significant to report

Daily schedule
0400- Wake + Levothyroxine
0430 -0500 - Anavar, tadalafil + small protein bar + pre-workout
0530-0700 - Training
0800 - Morning Sups + Overnight oats and Protein
1130 Lunch
1430 - Chicken salad
1730 - Dinner + Evening Sups
1930- ZMA and glycene
2030- Sleep

1. Basic Cycle Info
- Current week of cycle: Week 1 of 12
- Daily Anavar dose: 50 mg (AM)
- Other compounds or support meds:
Levothyroxine 88mcg
Tadalafil 5mg
Minoxidil 2.5mg
Glutathione 3mg weekly - IM
Retatrutide - 1mg weekly
Bulk Supplements - Omega 3-6-9 Softgels - 2400 mg 2 softgels daily
Life Extension - Advanced Milk Thistle - (phospholipid-bound) - 2 softgels daily
Life Extension - Super Selenium Complex - 200 mcg selenium + Vit E - 1 capsule daily
Pure Encapsulations - O.N.E. Multivitamin - 1 capsule daily
Life Extension - Vitamin B3 Niacin - 500 mg - 1 capsule daily
Life Extension - N-Acetyl-L-Cysteine (NAC) - 600 mg - 1 capsule daily
Life Extension - Vitamins D and K with Sea-Iodine - 1 capsule daily
Life Extension - Glycine - 1000 mg - 3 capsules daily (3000 mg at bedtime)
Biote Nutraceuticals - DIM SGS+ - (200–300 mg DIM) - 2 capsules twice daily
Double Wood - TUDCA - 500 mg - 1 capsule daily
SNAC Nutrition - ZMA-5 - (Zinc 30 mg + Mag 450 mg + B6 + 5-HTP) - 3 capsules before bed


- Training split this week:
Push / Pull+Legs/ Push Volume / Pull + Legs / Push + Weak point focus

- Calories (average): 2500 kcal

2. Body Composition & Visual Changes
- Starting weight (Monday morning, fasted): 200lbs
- Ending weight (Sunday morning, fasted): 198.8 lbs
- Weekly change: 1.2 lbs
- Start waist measurement (at navel): 36.5 in
- End waist measurement (at navel): 36.5 in
- Progress photos taken? Yes

3. Strength & Performance
- Key lifts this week (compare to last week):
I started the week off with my new 1RMs based on Squatober numbers
- Squat 160kg
- Bench 125kg
- Deadlift 165kg
Other notable PRs or pumps: nothing notable yet
- Overall energy in the gym (1–10): 9
- Cardio performance: Didn’t do much cardio

1. Symptoms & Side Effects Experienced This Week (rate 0–10 if present) 1 maybe

- Pumps / back or shin pumps: NSTR just normal pumps
- Joint dryness or discomfort: No
- Acne (face/back/shoulders): No
- Hair shedding: No
- Mood / aggression / anxiety / lethargy: NSTR
- Libido (higher/lower/same): Maybe slightly lower near the end of the week
- Sleep quality (1–10): 7-8
- Appetite changes: NSTR
- Dry eyes or vision changes: I did have some dry eye during the week but my job was strenuous and is very vision intensive. It’s not uncommon for me to experience this
- Headaches: No
- Nosebleeds: No
- Yellowing of skin/eyes or dark urine? No
- Other symptoms: NSTR

5. Blood Pressure & Vitals (if tracking)
Did not track
6. Bloodwork This Week (if done)
Did not track

7. Advice / Information I Received This Week

I think one of the best pieces of advice I got was to add Proviron into my cycle. I ordered it and am awaiting shipment. @Warthog61
It should get here Friday

8. What I’m Changing Next Week
- Cardio at least 2 times a week
- I need to start checking my BP regularly

9. Overall Mood & Motivation (1–10): 9

Summary of the week:
This week started off well as far as I can tell. I haven’t noticed any big changes, but of course, it’s only been one week. The only thing that I might have experienced is a slight libido slump on Thursday-Friday, but that could have been just from exhaustion since my work was fairly demanding on top of my training schedule.

I also just came back from a 10-day vacation in Panama on the 15th, so I went from straight relaxing to straight killing it.
View attachment 145664View attachment 145666View attachment 145667View attachment 145665

@MrGainezzz I like how you lay out your daily schedule. That's really good and a good reference point for you. You've got a good base to work with. Let's hit this one hard.

 

[ceo]

Weekly Log – Week 1 (Start Date: 11/17/25 / End Date: 11/23/25)

note: NSTR means nothing significant to report

Daily schedule
0400- Wake + Levothyroxine
0430 -0500 - Anavar, tadalafil + small protein bar + pre-workout
0530-0700 - Training
0800 - Morning Sups + Overnight oats and Protein
1130 Lunch
1430 - Chicken salad
1730 - Dinner + Evening Sups
1930- ZMA and glycene
2030- Sleep

1. Basic Cycle Info
- Current week of cycle: Week 1 of 12
- Daily Anavar dose: 50 mg (AM)
- Other compounds or support meds:
Levothyroxine 88mcg
Tadalafil 5mg
Minoxidil 2.5mg
Glutathione 3mg weekly - IM
Retatrutide - 1mg weekly
Bulk Supplements - Omega 3-6-9 Softgels - 2400 mg 2 softgels daily
Life Extension - Advanced Milk Thistle - (phospholipid-bound) - 2 softgels daily
Life Extension - Super Selenium Complex - 200 mcg selenium + Vit E - 1 capsule daily
Pure Encapsulations - O.N.E. Multivitamin - 1 capsule daily
Life Extension - Vitamin B3 Niacin - 500 mg - 1 capsule daily
Life Extension - N-Acetyl-L-Cysteine (NAC) - 600 mg - 1 capsule daily
Life Extension - Vitamins D and K with Sea-Iodine - 1 capsule daily
Life Extension - Glycine - 1000 mg - 3 capsules daily (3000 mg at bedtime)
Biote Nutraceuticals - DIM SGS+ - (200–300 mg DIM) - 2 capsules twice daily
Double Wood - TUDCA - 500 mg - 1 capsule daily
SNAC Nutrition - ZMA-5 - (Zinc 30 mg + Mag 450 mg + B6 + 5-HTP) - 3 capsules before bed


- Training split this week:
Push / Pull+Legs/ Push Volume / Pull + Legs / Push + Weak point focus

- Calories (average): 2500 kcal

2. Body Composition & Visual Changes
- Starting weight (Monday morning, fasted): 200lbs
- Ending weight (Sunday morning, fasted): 198.8 lbs
- Weekly change: 1.2 lbs
- Start waist measurement (at navel): 36.5 in
- End waist measurement (at navel): 36.5 in
- Progress photos taken? Yes

3. Strength & Performance
- Key lifts this week (compare to last week):
I started the week off with my new 1RMs based on Squatober numbers
- Squat 160kg
- Bench 125kg
- Deadlift 165kg
Other notable PRs or pumps: nothing notable yet
- Overall energy in the gym (1–10): 9
- Cardio performance: Didn’t do much cardio

1. Symptoms & Side Effects Experienced This Week (rate 0–10 if present) 1 maybe

- Pumps / back or shin pumps: NSTR just normal pumps
- Joint dryness or discomfort: No
- Acne (face/back/shoulders): No
- Hair shedding: No
- Mood / aggression / anxiety / lethargy: NSTR
- Libido (higher/lower/same): Maybe slightly lower near the end of the week
- Sleep quality (1–10): 7-8
- Appetite changes: NSTR
- Dry eyes or vision changes: I did have some dry eye during the week but my job was strenuous and is very vision intensive. It’s not uncommon for me to experience this
- Headaches: No
- Nosebleeds: No
- Yellowing of skin/eyes or dark urine? No
- Other symptoms: NSTR

5. Blood Pressure & Vitals (if tracking)
Did not track
6. Bloodwork This Week (if done)
Did not track

7. Advice / Information I Received This Week

I think one of the best pieces of advice I got was to add Proviron into my cycle. I ordered it and am awaiting shipment. @Warthog61
It should get here Friday

8. What I’m Changing Next Week
- Cardio at least 2 times a week
- I need to start checking my BP regularly

9. Overall Mood & Motivation (1–10): 9

Summary of the week:
This week started off well as far as I can tell. I haven’t noticed any big changes, but of course, it’s only been one week. The only thing that I might have experienced is a slight libido slump on Thursday-Friday, but that could have been just from exhaustion since my work was fairly demanding on top of my training schedule.

I also just came back from a 10-day vacation in Panama on the 15th, so I went from straight relaxing to straight killing it.
View attachment 145664View attachment 145666View attachment 145667View attachment 145665

bros you look good if you ask me. got a solid physique. stomach is flat! @MrGainezzz

 

[Mobster]

I wanna see where you are in a month

 

[Dreamer]

Weekly Log – Week 1 (Start Date: 11/17/25 / End Date: 11/23/25)

note: NSTR means nothing significant to report

Daily schedule
0400- Wake + Levothyroxine
0430 -0500 - Anavar, tadalafil + small protein bar + pre-workout
0530-0700 - Training
0800 - Morning Sups + Overnight oats and Protein
1130 Lunch
1430 - Chicken salad
1730 - Dinner + Evening Sups
1930- ZMA and glycene
2030- Sleep

1. Basic Cycle Info
- Current week of cycle: Week 1 of 12
- Daily Anavar dose: 50 mg (AM)
- Other compounds or support meds:
Levothyroxine 88mcg
Tadalafil 5mg
Minoxidil 2.5mg
Glutathione 3mg weekly - IM
Retatrutide - 1mg weekly
Bulk Supplements - Omega 3-6-9 Softgels - 2400 mg 2 softgels daily
Life Extension - Advanced Milk Thistle - (phospholipid-bound) - 2 softgels daily
Life Extension - Super Selenium Complex - 200 mcg selenium + Vit E - 1 capsule daily
Pure Encapsulations - O.N.E. Multivitamin - 1 capsule daily
Life Extension - Vitamin B3 Niacin - 500 mg - 1 capsule daily
Life Extension - N-Acetyl-L-Cysteine (NAC) - 600 mg - 1 capsule daily
Life Extension - Vitamins D and K with Sea-Iodine - 1 capsule daily
Life Extension - Glycine - 1000 mg - 3 capsules daily (3000 mg at bedtime)
Biote Nutraceuticals - DIM SGS+ - (200–300 mg DIM) - 2 capsules twice daily
Double Wood - TUDCA - 500 mg - 1 capsule daily
SNAC Nutrition - ZMA-5 - (Zinc 30 mg + Mag 450 mg + B6 + 5-HTP) - 3 capsules before bed


- Training split this week:
Push / Pull+Legs/ Push Volume / Pull + Legs / Push + Weak point focus

- Calories (average): 2500 kcal

2. Body Composition & Visual Changes
- Starting weight (Monday morning, fasted): 200lbs
- Ending weight (Sunday morning, fasted): 198.8 lbs
- Weekly change: 1.2 lbs
- Start waist measurement (at navel): 36.5 in
- End waist measurement (at navel): 36.5 in
- Progress photos taken? Yes

3. Strength & Performance
- Key lifts this week (compare to last week):
I started the week off with my new 1RMs based on Squatober numbers
- Squat 160kg
- Bench 125kg
- Deadlift 165kg
Other notable PRs or pumps: nothing notable yet
- Overall energy in the gym (1–10): 9
- Cardio performance: Didn’t do much cardio

1. Symptoms & Side Effects Experienced This Week (rate 0–10 if present) 1 maybe

- Pumps / back or shin pumps: NSTR just normal pumps
- Joint dryness or discomfort: No
- Acne (face/back/shoulders): No
- Hair shedding: No
- Mood / aggression / anxiety / lethargy: NSTR
- Libido (higher/lower/same): Maybe slightly lower near the end of the week
- Sleep quality (1–10): 7-8
- Appetite changes: NSTR
- Dry eyes or vision changes: I did have some dry eye during the week but my job was strenuous and is very vision intensive. It’s not uncommon for me to experience this
- Headaches: No
- Nosebleeds: No
- Yellowing of skin/eyes or dark urine? No
- Other symptoms: NSTR

5. Blood Pressure & Vitals (if tracking)
Did not track
6. Bloodwork This Week (if done)
Did not track

7. Advice / Information I Received This Week

I think one of the best pieces of advice I got was to add Proviron into my cycle. I ordered it and am awaiting shipment. @Warthog61
It should get here Friday

8. What I’m Changing Next Week
- Cardio at least 2 times a week
- I need to start checking my BP regularly

9. Overall Mood & Motivation (1–10): 9

Summary of the week:
This week started off well as far as I can tell. I haven’t noticed any big changes, but of course, it’s only been one week. The only thing that I might have experienced is a slight libido slump on Thursday-Friday, but that could have been just from exhaustion since my work was fairly demanding on top of my training schedule.

I also just came back from a 10-day vacation in Panama on the 15th, so I went from straight relaxing to straight killing it.
View attachment 145664View attachment 145666View attachment 145667View attachment 145665

You have some big lifts there mate, but good call to start adding cardio and tracking BP - very important and you will find the two are quite related

 

[BigVelvetG]

Weekly Log – Week 1 (Start Date: 11/17/25 / End Date: 11/23/25)

note: NSTR means nothing significant to report

Daily schedule
0400- Wake + Levothyroxine
0430 -0500 - Anavar, tadalafil + small protein bar + pre-workout
0530-0700 - Training
0800 - Morning Sups + Overnight oats and Protein
1130 Lunch
1430 - Chicken salad
1730 - Dinner + Evening Sups
1930- ZMA and glycene
2030- Sleep

1. Basic Cycle Info
- Current week of cycle: Week 1 of 12
- Daily Anavar dose: 50 mg (AM)
- Other compounds or support meds:
Levothyroxine 88mcg
Tadalafil 5mg
Minoxidil 2.5mg
Glutathione 3mg weekly - IM
Retatrutide - 1mg weekly
Bulk Supplements - Omega 3-6-9 Softgels - 2400 mg 2 softgels daily
Life Extension - Advanced Milk Thistle - (phospholipid-bound) - 2 softgels daily
Life Extension - Super Selenium Complex - 200 mcg selenium + Vit E - 1 capsule daily
Pure Encapsulations - O.N.E. Multivitamin - 1 capsule daily
Life Extension - Vitamin B3 Niacin - 500 mg - 1 capsule daily
Life Extension - N-Acetyl-L-Cysteine (NAC) - 600 mg - 1 capsule daily
Life Extension - Vitamins D and K with Sea-Iodine - 1 capsule daily
Life Extension - Glycine - 1000 mg - 3 capsules daily (3000 mg at bedtime)
Biote Nutraceuticals - DIM SGS+ - (200–300 mg DIM) - 2 capsules twice daily
Double Wood - TUDCA - 500 mg - 1 capsule daily
SNAC Nutrition - ZMA-5 - (Zinc 30 mg + Mag 450 mg + B6 + 5-HTP) - 3 capsules before bed


- Training split this week:
Push / Pull+Legs/ Push Volume / Pull + Legs / Push + Weak point focus

- Calories (average): 2500 kcal

2. Body Composition & Visual Changes
- Starting weight (Monday morning, fasted): 200lbs
- Ending weight (Sunday morning, fasted): 198.8 lbs
- Weekly change: 1.2 lbs
- Start waist measurement (at navel): 36.5 in
- End waist measurement (at navel): 36.5 in
- Progress photos taken? Yes

3. Strength & Performance
- Key lifts this week (compare to last week):
I started the week off with my new 1RMs based on Squatober numbers
- Squat 160kg
- Bench 125kg
- Deadlift 165kg
Other notable PRs or pumps: nothing notable yet
- Overall energy in the gym (1–10): 9
- Cardio performance: Didn’t do much cardio

1. Symptoms & Side Effects Experienced This Week (rate 0–10 if present) 1 maybe

- Pumps / back or shin pumps: NSTR just normal pumps
- Joint dryness or discomfort: No
- Acne (face/back/shoulders): No
- Hair shedding: No
- Mood / aggression / anxiety / lethargy: NSTR
- Libido (higher/lower/same): Maybe slightly lower near the end of the week
- Sleep quality (1–10): 7-8
- Appetite changes: NSTR
- Dry eyes or vision changes: I did have some dry eye during the week but my job was strenuous and is very vision intensive. It’s not uncommon for me to experience this
- Headaches: No
- Nosebleeds: No
- Yellowing of skin/eyes or dark urine? No
- Other symptoms: NSTR

5. Blood Pressure & Vitals (if tracking)
Did not track
6. Bloodwork This Week (if done)
Did not track

7. Advice / Information I Received This Week

I think one of the best pieces of advice I got was to add Proviron into my cycle. I ordered it and am awaiting shipment. @Warthog61
It should get here Friday

8. What I’m Changing Next Week
- Cardio at least 2 times a week
- I need to start checking my BP regularly

9. Overall Mood & Motivation (1–10): 9

Summary of the week:
This week started off well as far as I can tell. I haven’t noticed any big changes, but of course, it’s only been one week. The only thing that I might have experienced is a slight libido slump on Thursday-Friday, but that could have been just from exhaustion since my work was fairly demanding on top of my training schedule.

I also just came back from a 10-day vacation in Panama on the 15th, so I went from straight relaxing to straight killing it.
View attachment 145664View attachment 145666View attachment 145667View attachment 145665

Workout was fantastic this morning and I’m planning on 45min of cardio this evening.

 

[Ulter]

Weekly Log – Week 1 (Start Date: 11/17/25 / End Date: 11/23/25)

note: NSTR means nothing significant to report

Daily schedule
0400- Wake + Levothyroxine
0430 -0500 - Anavar, tadalafil + small protein bar + pre-workout
0530-0700 - Training
0800 - Morning Sups + Overnight oats and Protein
1130 Lunch
1430 - Chicken salad
1730 - Dinner + Evening Sups
1930- ZMA and glycene
2030- Sleep

1. Basic Cycle Info
- Current week of cycle: Week 1 of 12
- Daily Anavar dose: 50 mg (AM)
- Other compounds or support meds:
Levothyroxine 88mcg
Tadalafil 5mg
Minoxidil 2.5mg
Glutathione 3mg weekly - IM
Retatrutide - 1mg weekly
Bulk Supplements - Omega 3-6-9 Softgels - 2400 mg 2 softgels daily
Life Extension - Advanced Milk Thistle - (phospholipid-bound) - 2 softgels daily
Life Extension - Super Selenium Complex - 200 mcg selenium + Vit E - 1 capsule daily
Pure Encapsulations - O.N.E. Multivitamin - 1 capsule daily
Life Extension - Vitamin B3 Niacin - 500 mg - 1 capsule daily
Life Extension - N-Acetyl-L-Cysteine (NAC) - 600 mg - 1 capsule daily
Life Extension - Vitamins D and K with Sea-Iodine - 1 capsule daily
Life Extension - Glycine - 1000 mg - 3 capsules daily (3000 mg at bedtime)
Biote Nutraceuticals - DIM SGS+ - (200–300 mg DIM) - 2 capsules twice daily
Double Wood - TUDCA - 500 mg - 1 capsule daily
SNAC Nutrition - ZMA-5 - (Zinc 30 mg + Mag 450 mg + B6 + 5-HTP) - 3 capsules before bed


- Training split this week:
Push / Pull+Legs/ Push Volume / Pull + Legs / Push + Weak point focus

- Calories (average): 2500 kcal

2. Body Composition & Visual Changes
- Starting weight (Monday morning, fasted): 200lbs
- Ending weight (Sunday morning, fasted): 198.8 lbs
- Weekly change: 1.2 lbs
- Start waist measurement (at navel): 36.5 in
- End waist measurement (at navel): 36.5 in
- Progress photos taken? Yes

3. Strength & Performance
- Key lifts this week (compare to last week):
I started the week off with my new 1RMs based on Squatober numbers
- Squat 160kg
- Bench 125kg
- Deadlift 165kg
Other notable PRs or pumps: nothing notable yet
- Overall energy in the gym (1–10): 9
- Cardio performance: Didn’t do much cardio

1. Symptoms & Side Effects Experienced This Week (rate 0–10 if present) 1 maybe

- Pumps / back or shin pumps: NSTR just normal pumps
- Joint dryness or discomfort: No
- Acne (face/back/shoulders): No
- Hair shedding: No
- Mood / aggression / anxiety / lethargy: NSTR
- Libido (higher/lower/same): Maybe slightly lower near the end of the week
- Sleep quality (1–10): 7-8
- Appetite changes: NSTR
- Dry eyes or vision changes: I did have some dry eye during the week but my job was strenuous and is very vision intensive. It’s not uncommon for me to experience this
- Headaches: No
- Nosebleeds: No
- Yellowing of skin/eyes or dark urine? No
- Other symptoms: NSTR

5. Blood Pressure & Vitals (if tracking)
Did not track
6. Bloodwork This Week (if done)
Did not track

7. Advice / Information I Received This Week

I think one of the best pieces of advice I got was to add Proviron into my cycle. I ordered it and am awaiting shipment. @Warthog61
It should get here Friday

8. What I’m Changing Next Week
- Cardio at least 2 times a week
- I need to start checking my BP regularly

9. Overall Mood & Motivation (1–10): 9

Summary of the week:
This week started off well as far as I can tell. I haven’t noticed any big changes, but of course, it’s only been one week. The only thing that I might have experienced is a slight libido slump on Thursday-Friday, but that could have been just from exhaustion since my work was fairly demanding on top of my training schedule.

I also just came back from a 10-day vacation in Panama on the 15th, so I went from straight relaxing to straight killing it.
View attachment 145664View attachment 145666View attachment 145667View attachment 145665

@MrGainezzz You definitely have some good physique going. The conditioning looks pretty good. I think over the next few months you're going to see some outstanding results.

 

[2Thick]

Weekly Log – Week 1 (Start Date: 11/17/25 / End Date: 11/23/25)

note: NSTR means nothing significant to report

Daily schedule
0400- Wake + Levothyroxine
0430 -0500 - Anavar, tadalafil + small protein bar + pre-workout
0530-0700 - Training
0800 - Morning Sups + Overnight oats and Protein
1130 Lunch
1430 - Chicken salad
1730 - Dinner + Evening Sups
1930- ZMA and glycene
2030- Sleep

1. Basic Cycle Info
- Current week of cycle: Week 1 of 12
- Daily Anavar dose: 50 mg (AM)
- Other compounds or support meds:
Levothyroxine 88mcg
Tadalafil 5mg
Minoxidil 2.5mg
Glutathione 3mg weekly - IM
Retatrutide - 1mg weekly
Bulk Supplements - Omega 3-6-9 Softgels - 2400 mg 2 softgels daily
Life Extension - Advanced Milk Thistle - (phospholipid-bound) - 2 softgels daily
Life Extension - Super Selenium Complex - 200 mcg selenium + Vit E - 1 capsule daily
Pure Encapsulations - O.N.E. Multivitamin - 1 capsule daily
Life Extension - Vitamin B3 Niacin - 500 mg - 1 capsule daily
Life Extension - N-Acetyl-L-Cysteine (NAC) - 600 mg - 1 capsule daily
Life Extension - Vitamins D and K with Sea-Iodine - 1 capsule daily
Life Extension - Glycine - 1000 mg - 3 capsules daily (3000 mg at bedtime)
Biote Nutraceuticals - DIM SGS+ - (200–300 mg DIM) - 2 capsules twice daily
Double Wood - TUDCA - 500 mg - 1 capsule daily
SNAC Nutrition - ZMA-5 - (Zinc 30 mg + Mag 450 mg + B6 + 5-HTP) - 3 capsules before bed


- Training split this week:
Push / Pull+Legs/ Push Volume / Pull + Legs / Push + Weak point focus

- Calories (average): 2500 kcal

2. Body Composition & Visual Changes
- Starting weight (Monday morning, fasted): 200lbs
- Ending weight (Sunday morning, fasted): 198.8 lbs
- Weekly change: 1.2 lbs
- Start waist measurement (at navel): 36.5 in
- End waist measurement (at navel): 36.5 in
- Progress photos taken? Yes

3. Strength & Performance
- Key lifts this week (compare to last week):
I started the week off with my new 1RMs based on Squatober numbers
- Squat 160kg
- Bench 125kg
- Deadlift 165kg
Other notable PRs or pumps: nothing notable yet
- Overall energy in the gym (1–10): 9
- Cardio performance: Didn’t do much cardio

1. Symptoms & Side Effects Experienced This Week (rate 0–10 if present) 1 maybe

- Pumps / back or shin pumps: NSTR just normal pumps
- Joint dryness or discomfort: No
- Acne (face/back/shoulders): No
- Hair shedding: No
- Mood / aggression / anxiety / lethargy: NSTR
- Libido (higher/lower/same): Maybe slightly lower near the end of the week
- Sleep quality (1–10): 7-8
- Appetite changes: NSTR
- Dry eyes or vision changes: I did have some dry eye during the week but my job was strenuous and is very vision intensive. It’s not uncommon for me to experience this
- Headaches: No
- Nosebleeds: No
- Yellowing of skin/eyes or dark urine? No
- Other symptoms: NSTR

5. Blood Pressure & Vitals (if tracking)
Did not track
6. Bloodwork This Week (if done)
Did not track

7. Advice / Information I Received This Week

I think one of the best pieces of advice I got was to add Proviron into my cycle. I ordered it and am awaiting shipment. @Warthog61
It should get here Friday

8. What I’m Changing Next Week
- Cardio at least 2 times a week
- I need to start checking my BP regularly

9. Overall Mood & Motivation (1–10): 9

Summary of the week:
This week started off well as far as I can tell. I haven’t noticed any big changes, but of course, it’s only been one week. The only thing that I might have experienced is a slight libido slump on Thursday-Friday, but that could have been just from exhaustion since my work was fairly demanding on top of my training schedule.

I also just came back from a 10-day vacation in Panama on the 15th, so I went from straight relaxing to straight killing it.
View attachment 145664View attachment 145666View attachment 145667View attachment 145665

I think you have a good base to work with. I agree with the guys. Make sure you put in the hours in the gym. Good things will happen. @MrGainezzz

 

[ROIDDERS]

Weekly Log – Week 1 (Start Date: 11/17/25 / End Date: 11/23/25)

note: NSTR means nothing significant to report

Daily schedule
0400- Wake + Levothyroxine
0430 -0500 - Anavar, tadalafil + small protein bar + pre-workout
0530-0700 - Training
0800 - Morning Sups + Overnight oats and Protein
1130 Lunch
1430 - Chicken salad
1730 - Dinner + Evening Sups
1930- ZMA and glycene
2030- Sleep

1. Basic Cycle Info
- Current week of cycle: Week 1 of 12
- Daily Anavar dose: 50 mg (AM)
- Other compounds or support meds:
Levothyroxine 88mcg
Tadalafil 5mg
Minoxidil 2.5mg
Glutathione 3mg weekly - IM
Retatrutide - 1mg weekly
Bulk Supplements - Omega 3-6-9 Softgels - 2400 mg 2 softgels daily
Life Extension - Advanced Milk Thistle - (phospholipid-bound) - 2 softgels daily
Life Extension - Super Selenium Complex - 200 mcg selenium + Vit E - 1 capsule daily
Pure Encapsulations - O.N.E. Multivitamin - 1 capsule daily
Life Extension - Vitamin B3 Niacin - 500 mg - 1 capsule daily
Life Extension - N-Acetyl-L-Cysteine (NAC) - 600 mg - 1 capsule daily
Life Extension - Vitamins D and K with Sea-Iodine - 1 capsule daily
Life Extension - Glycine - 1000 mg - 3 capsules daily (3000 mg at bedtime)
Biote Nutraceuticals - DIM SGS+ - (200–300 mg DIM) - 2 capsules twice daily
Double Wood - TUDCA - 500 mg - 1 capsule daily
SNAC Nutrition - ZMA-5 - (Zinc 30 mg + Mag 450 mg + B6 + 5-HTP) - 3 capsules before bed


- Training split this week:
Push / Pull+Legs/ Push Volume / Pull + Legs / Push + Weak point focus

- Calories (average): 2500 kcal

2. Body Composition & Visual Changes
- Starting weight (Monday morning, fasted): 200lbs
- Ending weight (Sunday morning, fasted): 198.8 lbs
- Weekly change: 1.2 lbs
- Start waist measurement (at navel): 36.5 in
- End waist measurement (at navel): 36.5 in
- Progress photos taken? Yes

3. Strength & Performance
- Key lifts this week (compare to last week):
I started the week off with my new 1RMs based on Squatober numbers
- Squat 160kg
- Bench 125kg
- Deadlift 165kg
Other notable PRs or pumps: nothing notable yet
- Overall energy in the gym (1–10): 9
- Cardio performance: Didn’t do much cardio

1. Symptoms & Side Effects Experienced This Week (rate 0–10 if present) 1 maybe

- Pumps / back or shin pumps: NSTR just normal pumps
- Joint dryness or discomfort: No
- Acne (face/back/shoulders): No
- Hair shedding: No
- Mood / aggression / anxiety / lethargy: NSTR
- Libido (higher/lower/same): Maybe slightly lower near the end of the week
- Sleep quality (1–10): 7-8
- Appetite changes: NSTR
- Dry eyes or vision changes: I did have some dry eye during the week but my job was strenuous and is very vision intensive. It’s not uncommon for me to experience this
- Headaches: No
- Nosebleeds: No
- Yellowing of skin/eyes or dark urine? No
- Other symptoms: NSTR

5. Blood Pressure & Vitals (if tracking)
Did not track
6. Bloodwork This Week (if done)
Did not track

7. Advice / Information I Received This Week

I think one of the best pieces of advice I got was to add Proviron into my cycle. I ordered it and am awaiting shipment. @Warthog61
It should get here Friday

8. What I’m Changing Next Week
- Cardio at least 2 times a week
- I need to start checking my BP regularly

9. Overall Mood & Motivation (1–10): 9

Summary of the week:
This week started off well as far as I can tell. I haven’t noticed any big changes, but of course, it’s only been one week. The only thing that I might have experienced is a slight libido slump on Thursday-Friday, but that could have been just from exhaustion since my work was fairly demanding on top of my training schedule.

I also just came back from a 10-day vacation in Panama on the 15th, so I went from straight relaxing to straight killing it.
View attachment 145664View attachment 145666View attachment 145667View attachment 145665

That is one hell of a supplement list that you put together there. Maybe that's why you are looking so good in shape. You're getting a lot of good things going into your body. @MrGainezzz And I love the chicken salad as well. Easy to do and a very good meal.

 

[BigVelvetG]

The chicken salad is great. I basically make up a bunch of it and eat off it all week. It has cottage cheese, sour cream, a few grapes cut up and and some low sugar craisins with a few pecans sprinkled in it. I’ll post the actual recipe if anyone is interested.

 

[BigVelvetG]

The chicken salad is great. I basically make up a bunch of it and eat off it all week. It has cottage cheese, sour cream, a few grapes cut up and and some low sugar craisins with a few pecans sprinkled in it. I’ll post the actual recipe if anyone is interested.

I don’t normally add the vinegar or mustard but I’m not against using them

 

[ballin2504]

Weekly Log – Week 1 (Start Date: 11/17/25 / End Date: 11/23/25)

note: NSTR means nothing significant to report

Daily schedule
0400- Wake + Levothyroxine
0430 -0500 - Anavar, tadalafil + small protein bar + pre-workout
0530-0700 - Training
0800 - Morning Sups + Overnight oats and Protein
1130 Lunch
1430 - Chicken salad
1730 - Dinner + Evening Sups
1930- ZMA and glycene
2030- Sleep

1. Basic Cycle Info
- Current week of cycle: Week 1 of 12
- Daily Anavar dose: 50 mg (AM)
- Other compounds or support meds:
Levothyroxine 88mcg
Tadalafil 5mg
Minoxidil 2.5mg
Glutathione 3mg weekly - IM
Retatrutide - 1mg weekly
Bulk Supplements - Omega 3-6-9 Softgels - 2400 mg 2 softgels daily
Life Extension - Advanced Milk Thistle - (phospholipid-bound) - 2 softgels daily
Life Extension - Super Selenium Complex - 200 mcg selenium + Vit E - 1 capsule daily
Pure Encapsulations - O.N.E. Multivitamin - 1 capsule daily
Life Extension - Vitamin B3 Niacin - 500 mg - 1 capsule daily
Life Extension - N-Acetyl-L-Cysteine (NAC) - 600 mg - 1 capsule daily
Life Extension - Vitamins D and K with Sea-Iodine - 1 capsule daily
Life Extension - Glycine - 1000 mg - 3 capsules daily (3000 mg at bedtime)
Biote Nutraceuticals - DIM SGS+ - (200–300 mg DIM) - 2 capsules twice daily
Double Wood - TUDCA - 500 mg - 1 capsule daily
SNAC Nutrition - ZMA-5 - (Zinc 30 mg + Mag 450 mg + B6 + 5-HTP) - 3 capsules before bed


- Training split this week:
Push / Pull+Legs/ Push Volume / Pull + Legs / Push + Weak point focus

- Calories (average): 2500 kcal

2. Body Composition & Visual Changes
- Starting weight (Monday morning, fasted): 200lbs
- Ending weight (Sunday morning, fasted): 198.8 lbs
- Weekly change: 1.2 lbs
- Start waist measurement (at navel): 36.5 in
- End waist measurement (at navel): 36.5 in
- Progress photos taken? Yes

3. Strength & Performance
- Key lifts this week (compare to last week):
I started the week off with my new 1RMs based on Squatober numbers
- Squat 160kg
- Bench 125kg
- Deadlift 165kg
Other notable PRs or pumps: nothing notable yet
- Overall energy in the gym (1–10): 9
- Cardio performance: Didn’t do much cardio

1. Symptoms & Side Effects Experienced This Week (rate 0–10 if present) 1 maybe

- Pumps / back or shin pumps: NSTR just normal pumps
- Joint dryness or discomfort: No
- Acne (face/back/shoulders): No
- Hair shedding: No
- Mood / aggression / anxiety / lethargy: NSTR
- Libido (higher/lower/same): Maybe slightly lower near the end of the week
- Sleep quality (1–10): 7-8
- Appetite changes: NSTR
- Dry eyes or vision changes: I did have some dry eye during the week but my job was strenuous and is very vision intensive. It’s not uncommon for me to experience this
- Headaches: No
- Nosebleeds: No
- Yellowing of skin/eyes or dark urine? No
- Other symptoms: NSTR

5. Blood Pressure & Vitals (if tracking)
Did not track
6. Bloodwork This Week (if done)
Did not track

7. Advice / Information I Received This Week

I think one of the best pieces of advice I got was to add Proviron into my cycle. I ordered it and am awaiting shipment. @Warthog61
It should get here Friday

8. What I’m Changing Next Week
- Cardio at least 2 times a week
- I need to start checking my BP regularly

9. Overall Mood & Motivation (1–10): 9

Summary of the week:
This week started off well as far as I can tell. I haven’t noticed any big changes, but of course, it’s only been one week. The only thing that I might have experienced is a slight libido slump on Thursday-Friday, but that could have been just from exhaustion since my work was fairly demanding on top of my training schedule.

I also just came back from a 10-day vacation in Panama on the 15th, so I went from straight relaxing to straight killing it.
View attachment 145664View attachment 145666View attachment 145667View attachment 145665

@MrGainezzz can definitely tell you’re making some good progression with this. Keep it up. You’ll be there before Long.

 

[BigVelvetG]

Proof of cardio… 45 minutes of burn boot camp. My wife is the instructor so she abused me for the whole time….

 

[LevButlerov]

Proof of cardio… 45 minutes of burn boot camp. My wife is the instructor so she abused me for the whole time…. View attachment 146198

big cardio I can tell @MrGainezzz

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

 

[Dreamer]

Proof of cardio… 45 minutes of burn boot camp. My wife is the instructor so she abused me for the whole time…. View attachment 146198

Love those types of sessions man well done

 

[rizzlekdizzle]

I would much rather go on a 30km cycle!

 

[BeMe]

Proof of cardio… 45 minutes of burn boot camp. My wife is the instructor so she abused me for the whole time…. View attachment 146198

You're a brave man going to a class like that when your wife is running the show. No way I'd take that chance. I'd go to the Pilates class next door lol

 

[BigVelvetG]

Yeah it pretty much amounts to spousal abuse. She’s always picking on me

 

[BeMe]

Yeah it pretty much amounts to spousal abuse. She’s always picking on me

You can get even in the bedroom with your new found level of cardio LOL

 

[BigVelvetG]

That’s my kind of revenge!

 

[RoySimpson]

Weekly Log – Week 1 (Start Date: 11/17/25 / End Date: 11/23/25)

note: NSTR means nothing significant to report

Daily schedule
0400- Wake + Levothyroxine
0430 -0500 - Anavar, tadalafil + small protein bar + pre-workout
0530-0700 - Training
0800 - Morning Sups + Overnight oats and Protein
1130 Lunch
1430 - Chicken salad
1730 - Dinner + Evening Sups
1930- ZMA and glycene
2030- Sleep

1. Basic Cycle Info
- Current week of cycle: Week 1 of 12
- Daily Anavar dose: 50 mg (AM)
- Other compounds or support meds:
Levothyroxine 88mcg
Tadalafil 5mg
Minoxidil 2.5mg
Glutathione 3mg weekly - IM
Retatrutide - 1mg weekly
Bulk Supplements - Omega 3-6-9 Softgels - 2400 mg 2 softgels daily
Life Extension - Advanced Milk Thistle - (phospholipid-bound) - 2 softgels daily
Life Extension - Super Selenium Complex - 200 mcg selenium + Vit E - 1 capsule daily
Pure Encapsulations - O.N.E. Multivitamin - 1 capsule daily
Life Extension - Vitamin B3 Niacin - 500 mg - 1 capsule daily
Life Extension - N-Acetyl-L-Cysteine (NAC) - 600 mg - 1 capsule daily
Life Extension - Vitamins D and K with Sea-Iodine - 1 capsule daily
Life Extension - Glycine - 1000 mg - 3 capsules daily (3000 mg at bedtime)
Biote Nutraceuticals - DIM SGS+ - (200–300 mg DIM) - 2 capsules twice daily
Double Wood - TUDCA - 500 mg - 1 capsule daily
SNAC Nutrition - ZMA-5 - (Zinc 30 mg + Mag 450 mg + B6 + 5-HTP) - 3 capsules before bed


- Training split this week:
Push / Pull+Legs/ Push Volume / Pull + Legs / Push + Weak point focus

- Calories (average): 2500 kcal

2. Body Composition & Visual Changes
- Starting weight (Monday morning, fasted): 200lbs
- Ending weight (Sunday morning, fasted): 198.8 lbs
- Weekly change: 1.2 lbs
- Start waist measurement (at navel): 36.5 in
- End waist measurement (at navel): 36.5 in
- Progress photos taken? Yes

3. Strength & Performance
- Key lifts this week (compare to last week):
I started the week off with my new 1RMs based on Squatober numbers
- Squat 160kg
- Bench 125kg
- Deadlift 165kg
Other notable PRs or pumps: nothing notable yet
- Overall energy in the gym (1–10): 9
- Cardio performance: Didn’t do much cardio

1. Symptoms & Side Effects Experienced This Week (rate 0–10 if present) 1 maybe

- Pumps / back or shin pumps: NSTR just normal pumps
- Joint dryness or discomfort: No
- Acne (face/back/shoulders): No
- Hair shedding: No
- Mood / aggression / anxiety / lethargy: NSTR
- Libido (higher/lower/same): Maybe slightly lower near the end of the week
- Sleep quality (1–10): 7-8
- Appetite changes: NSTR
- Dry eyes or vision changes: I did have some dry eye during the week but my job was strenuous and is very vision intensive. It’s not uncommon for me to experience this
- Headaches: No
- Nosebleeds: No
- Yellowing of skin/eyes or dark urine? No
- Other symptoms: NSTR

5. Blood Pressure & Vitals (if tracking)
Did not track
6. Bloodwork This Week (if done)
Did not track

7. Advice / Information I Received This Week

I think one of the best pieces of advice I got was to add Proviron into my cycle. I ordered it and am awaiting shipment. @Warthog61
It should get here Friday

8. What I’m Changing Next Week
- Cardio at least 2 times a week
- I need to start checking my BP regularly

9. Overall Mood & Motivation (1–10): 9

Summary of the week:
This week started off well as far as I can tell. I haven’t noticed any big changes, but of course, it’s only been one week. The only thing that I might have experienced is a slight libido slump on Thursday-Friday, but that could have been just from exhaustion since my work was fairly demanding on top of my training schedule.

I also just came back from a 10-day vacation in Panama on the 15th, so I went from straight relaxing to straight killing it.
View attachment 145664View attachment 145666View attachment 145667View attachment 145665

@MrGainezzz keep grinding bro! Awesome work!

 

[BigVelvetG]

Any of the sponsors in the banners up top. Domestic is a good one. Start with 25mg a day

I ordered from domestic on Saturday and it showed up today. Fastest shipping ever

 

[Warthog61]

I ordered from domestic on Saturday and it showed up today. Fastest shipping ever

Yeah they are pretty good

 

[Warthog61]

I ordered from domestic on Saturday and it showed up today. Fastest shipping ever

What did you end up going with?

 

[BigVelvetG]

I got some Proviron. Gonna start it tomorrow morning.

 

[Warthog61]

I got some Proviron. Gonna start it tomorrow morning.

Pharmaqo?

 

[BigVelvetG]

Yep. 25mg tabs. 1 a day seems sufficient.

 

[Warthog61]

Yep. 25mg tabs. 1 a day seems sufficient.

Perfect! A good add on

 

[LevButlerov]

I got some Proviron. Gonna start it tomorrow morning.

Yep. 25mg tabs. 1 a day seems sufficient.

25mgs ed do it

 

[BigVelvetG]

I got some Proviron. Gonna start it tomorrow morning.

Not sure if the proviron works immediately or if the Anavar pumps are finally kicking in but I have the best chest pump I’ve ever experienced in my life this morning. I feel fantastic

 

[BigVelvetG]

 

[LevButlerov]

Not sure if the proviron works immediately or if the Anavar pumps are finally kicking in but I have the best chest pump I’ve ever experienced in my life this morning. I feel fantastic

Proviron is fast same with anavar @MrGainezzz

 

[LevButlerov]

View attachment 146978

upright rows are x5?

 

[BigVelvetG]

upright rows are x5?

It’s 10 reps with 5 kilos. That stack is done in succession with no rest then 30 seconds between stacks

 

[LevButlerov]

It’s 10 reps with 5 kilos. That stack is done in succession with no rest then 30 seconds between stacks

awesome thanks

 

[BigVelvetG]

Today’s plan is to keep 213kg on the bar in the garage and snack on that all day with sets of at least 6 while everyone else is getting fat. Happy Thanksgiving all

 

[LevButlerov]

Today’s plan is to keep 213kg on the bar in the garage and snack on that all day with sets of at least 6 while everyone else is getting fat. Happy Thanksgiving all

213kg you can do it happy thanksgiving @MrGainezzz

 

[BigVelvetG]

OTS Day to make up for a lackluster couple of workouts at home over Thanksgiving

Everything is work up to a hard set of 12-15 and stay there for 4 sets unless otherwise noted

Warmup Leg extensions 35kg 4 sets max reps

Pit shark- 227kg

Rdl - 70kg

Hip press - 120kg

Hip thrust - 60kg

Leg curls - 15 kg max reps

Cable rows- 50kg

Single arm rows- 40kg 6-8 reps

Back extension - 15kg

Chin ups - 4 sets max reps

3d cable curls - till burnout

TYAs - 5kg

Side note:

I’ve got an issue where my left shoulder is rolled forward just enough to where it causes some weakness on arm abduction and some nerve feeling pain around the delt so I’m really trying to work on my posture and back work to get my shoulder blades in the proper position. If anyone has any experience with this kind of pain, I’m all ears.

 

[Tiger Salman Khan]

OTS Day to make up for a lackluster couple of workouts at home over Thanksgiving

Everything is work up to a hard set of 12-15 and stay there for 4 sets unless otherwise noted

Warmup Leg extensions 35kg 4 sets max reps

Pit shark- 227kg

Rdl - 70kg

Hip press - 120kg

Hip thrust - 60kg

Leg curls - 15 kg max reps

Cable rows- 50kg

Single arm rows- 40kg 6-8 reps

Back extension - 15kg

Chin ups - 4 sets max reps

3d cable curls - till burnout

TYAs - 5kg

Side note:

I’ve got an issue where my left shoulder is rolled forward just enough to where it causes some weakness on arm abduction and some nerve feeling pain around the delt so I’m really trying to work on my posture and back work to get my shoulder blades in the proper position. If anyone has any experience with this kind of pain, I’m all ears.

@MrGainezzz bro try yoga....it helps fix posture........

 

[LevButlerov]

OTS Day to make up for a lackluster couple of workouts at home over Thanksgiving

Everything is work up to a hard set of 12-15 and stay there for 4 sets unless otherwise noted

Warmup Leg extensions 35kg 4 sets max reps

Pit shark- 227kg

Rdl - 70kg

Hip press - 120kg

Hip thrust - 60kg

Leg curls - 15 kg max reps

Cable rows- 50kg

Single arm rows- 40kg 6-8 reps

Back extension - 15kg

Chin ups - 4 sets max reps

3d cable curls - till burnout

TYAs - 5kg

Side note:

I’ve got an issue where my left shoulder is rolled forward just enough to where it causes some weakness on arm abduction and some nerve feeling pain around the delt so I’m really trying to work on my posture and back work to get my shoulder blades in the proper position. If anyone has any experience with this kind of pain, I’m all ears.

the shoulder issue, you will likely need to try to foam roll it and do some yoga, have you done it?
chin ups no issues? @MrGainezzz

 

[BigVelvetG]

the shoulder issue, you will likely need to try to foam roll it and do some yoga, have you done it?
chin ups no issues? @MrGainezzz

Yeah chin-ups no issue. Light lateral raises are fine but if I try to do anything heavy on the left side it gets weak and I feel that funnybone nerve feeling. Just below my delt. I’m hitting the pec with foam roller and ball. I’ve also got the shoulder reliever and I just started doing that

 

[LevButlerov]

Yeah chin-ups no issue. Light lateral raises are fine but if I try to do anything heavy on the left side it gets weak and I feel that funnybone nerve feeling. Just below my delt. I’m hitting the pec with foam roller and ball. I’ve also got the shoulder reliever and I just started doing that

Thats that elbow pain keep foam roalling it.

 

[BigVelvetG]

Weekly Log – Week 2 Wrap Up

Start Date: 11/24/25 | End Date: 11/30/25

(Note: NSTR = Nothing Significant To Report)

Daily Schedule

• 0400 – Wake + Levothyroxine

• 0430-0500 – Anavar 50 mg, Proviron 25 mg, Tadalafil 5 mg + small protein shake + pre-workout

• 0530-0700 – Training

• 0800 – Morning supps + overnight oats + protein

• 1130 – Lunch

• 1430 – Chicken salad

• 1730 – Dinner + evening supps

• 1930 – ZMA + glycine

• 2030 – Sleep

Note: Week started strong, but Thursday (Thanksgiving) and Friday were rough — house full of family, travel, etc. Still stayed on diet.

1. Basic Cycle Info

• Week 2 of 12

• Anavar: 50 mg AM

• Proviron: 25 mg AM (added this week)

• TRT: 80 mg Test-C (goal >1000 ng/dL)

• Other compounds / support:

• Levothyroxine 88 mcg

• Tadalafil 5 mg

• Minoxidil 2.5 mg

• Glutathione 3 mg weekly IM

• Retatrutide 1 mg weekly (planning to bump to 2 mg this Wednesday)

• Omega 3-6-9 2400 mg (2 softgels)

• Life Extension Advanced Milk Thistle (phospholipid) – 2 caps

• Super Selenium Complex 200 mcg + Vit E – 1 cap

• Pure Encapsulations O.N.E. Multi – 1 cap

• Niacin 500 mg – 1 cap

• NAC 600 mg – 1 cap

• Vitamins D/K + Sea-Iodine – 1 cap

• Glycine 3000 mg (bedtime)

• Biote DIM SGS+ (200-300 mg DIM) – 2 caps twice daily

• Double Wood TUDCA 500 mg – 1 cap

• SNAC ZMA-5 (30 mg Zn, 450 mg Mg, B6, 5-HTP) – 3 caps bedtime

Training split: Push | Pull+Legs | Push Volume | Light Legs (Thanksgiving) | Legs + weak-point pull focus

Avg calories: ~2500 kcal

2. Body Composition & Visual Changes

• Monday fasted: 198.6 lb

• Sunday fasted: 198.6 lb → 0 lb change

• Waist @ navel: 36.5″ → 35.5″ (-1 inch!)

• Chest looks a touch fuller already (subjective), no tape change yet

• Progress pics: Yes (attached/linked)

3. Strength & Performance

Training off % of 1RMs:

• Squat: 160 kg

• Bench: 125 kg (dropping to 120 kg training max — left shoulder/deltoid acting up)

• Deadlift: 165 kg

Standout moment: The very first workout after starting Proviron was insane — best pump of my life.

Gym energy (1-10): 9

Cardio: 2 solid sessions (45 min Burn Boot Camp + 20 min HIIT)

4. Symptoms & Side Effects (0-10)

• Pumps: Awesome, loving them

• Joint dryness: None

• Acne: None

• Hair shedding: None

• Mood/aggression/anxiety/lethargy: Super even-keeled, almost weirdly calm and balanced

• Libido: Sky high, ready 24/7

• Sleep quality: 7-8

• Appetite: Noticeably up, some food noise coming back — bumping reta to 2 mg

• Dry eyes/vision: NSTR

• Headaches/nosebleeds/jaundice/dark urine: None

• Other: NSTR

5. Blood Pressure (weekly avg)

131/86

6. Bloodwork This Week

None

7. Advice Received This Week

NSTR

8. Changes for Next Week

• Keep Proviron rolling

• Drop bench training max to 120 kg, shift more volume to pain-free ranges

• Extra emphasis on back/pull work + pec stretching to help the shoulder

• More cardio sessions

• Retatrutide → 2 mg this Wednesday

9. Overall Mood & Motivation (1-10)

8

Week Summary

Started the week on fire, Proviron addition felt like flipping a switch — pumps and libido through the roof. Thanksgiving/Black Friday threw everything off with family in the house and airport runs, but I never binged or went off-diet. Made up for it Saturday with a brutal legs/back/bis session. Waist dropped a full inch despite scale not moving — very happy with that.

Ready to crush Week 3 now that the house is quiet again and routine is back.

Questions/comments welcome!

 

[LevButlerov]

Weekly Log – Week 2 Wrap Up

Start Date: 11/24/25 | End Date: 11/30/25

(Note: NSTR = Nothing Significant To Report)

Daily Schedule

• 0400 – Wake + Levothyroxine

• 0430-0500 – Anavar 50 mg, Proviron 25 mg, Tadalafil 5 mg + small protein shake + pre-workout

• 0530-0700 – Training

• 0800 – Morning supps + overnight oats + protein

• 1130 – Lunch

• 1430 – Chicken salad

• 1730 – Dinner + evening supps

• 1930 – ZMA + glycine

• 2030 – Sleep

Note: Week started strong, but Thursday (Thanksgiving) and Friday were rough — house full of family, travel, etc. Still stayed on diet.

1. Basic Cycle Info

• Week 2 of 12

• Anavar: 50 mg AM

• Proviron: 25 mg AM (added this week)

• TRT: 80 mg Test-C (goal >1000 ng/dL)

• Other compounds / support:

• Levothyroxine 88 mcg

• Tadalafil 5 mg

• Minoxidil 2.5 mg

• Glutathione 3 mg weekly IM

• Retatrutide 1 mg weekly (planning to bump to 2 mg this Wednesday)

• Omega 3-6-9 2400 mg (2 softgels)

• Life Extension Advanced Milk Thistle (phospholipid) – 2 caps

• Super Selenium Complex 200 mcg + Vit E – 1 cap

• Pure Encapsulations O.N.E. Multi – 1 cap

• Niacin 500 mg – 1 cap

• NAC 600 mg – 1 cap

• Vitamins D/K + Sea-Iodine – 1 cap

• Glycine 3000 mg (bedtime)

• Biote DIM SGS+ (200-300 mg DIM) – 2 caps twice daily

• Double Wood TUDCA 500 mg – 1 cap

• SNAC ZMA-5 (30 mg Zn, 450 mg Mg, B6, 5-HTP) – 3 caps bedtime

Training split: Push | Pull+Legs | Push Volume | Light Legs (Thanksgiving) | Legs + weak-point pull focus

Avg calories: ~2500 kcal

2. Body Composition & Visual Changes

• Monday fasted: 198.6 lb

• Sunday fasted: 198.6 lb → 0 lb change

• Waist @ navel: 36.5″ → 35.5″ (-1 inch!)

• Chest looks a touch fuller already (subjective), no tape change yet

• Progress pics: Yes (attached/linked)

3. Strength & Performance

Training off % of 1RMs:

• Squat: 160 kg

• Bench: 125 kg (dropping to 120 kg training max — left shoulder/deltoid acting up)

• Deadlift: 165 kg

Standout moment: The very first workout after starting Proviron was insane — best pump of my life.

Gym energy (1-10): 9

Cardio: 2 solid sessions (45 min Burn Boot Camp + 20 min HIIT)

4. Symptoms & Side Effects (0-10)

• Pumps: Awesome, loving them

• Joint dryness: None

• Acne: None

• Hair shedding: None

• Mood/aggression/anxiety/lethargy: Super even-keeled, almost weirdly calm and balanced

• Libido: Sky high, ready 24/7

• Sleep quality: 7-8

• Appetite: Noticeably up, some food noise coming back — bumping reta to 2 mg

• Dry eyes/vision: NSTR

• Headaches/nosebleeds/jaundice/dark urine: None

• Other: NSTR

5. Blood Pressure (weekly avg)

131/86

6. Bloodwork This Week

None

7. Advice Received This Week

NSTR

8. Changes for Next Week

• Keep Proviron rolling

• Drop bench training max to 120 kg, shift more volume to pain-free ranges

• Extra emphasis on back/pull work + pec stretching to help the shoulder

• More cardio sessions

• Retatrutide → 2 mg this Wednesday

9. Overall Mood & Motivation (1-10)

8

Week Summary

Started the week on fire, Proviron addition felt like flipping a switch — pumps and libido through the roof. Thanksgiving/Black Friday threw everything off with family in the house and airport runs, but I never binged or went off-diet. Made up for it Saturday with a brutal legs/back/bis session. Waist dropped a full inch despite scale not moving — very happy with that.

Ready to crush Week 3 now that the house is quiet again and routine is back.

Questions/comments welcome!
View attachment 148483
View attachment 148484View attachment 148485View attachment 148486

Good wide shoulders and lean chest in the pics your're getting leaner. @MrGainezzz
that inch off the waist shows the cut is landing clean even with the scale not moving

Your week 2 setup is tight and the Proviron clearly hit because the pump and libido is usually proviron related, at least libido always is.

 

[BigVelvetG]

I know it’s only an inch off the waist but I’m pretty stoked about it. Also, I’m extremely happy about the Proviron. I probably wouldn’t be feeling as good as I do right now if it wasn’t for Evo family recommending it. That right there is what keeps me coming back to this forum.

 

[LevButlerov]

I know it’s only an inch off the waist but I’m pretty stoked about it. Also, I’m extremely happy about the Proviron. I probably wouldn’t be feeling as good as I do right now if it wasn’t for Evo family recommending it. That right there is what keeps me coming back to this forum.

its not ONLY an inch, you're made huge progress changing your life @MrGainezzz EVO family loves and supports you, lets do this!

 

[stevesmi]

OTS Day to make up for a lackluster couple of workouts at home over Thanksgiving

Everything is work up to a hard set of 12-15 and stay there for 4 sets unless otherwise noted

Warmup Leg extensions 35kg 4 sets max reps

Pit shark- 227kg

Rdl - 70kg

Hip press - 120kg

Hip thrust - 60kg

Leg curls - 15 kg max reps

Cable rows- 50kg

Single arm rows- 40kg 6-8 reps

Back extension - 15kg

Chin ups - 4 sets max reps

3d cable curls - till burnout

TYAs - 5kg

Side note:

I’ve got an issue where my left shoulder is rolled forward just enough to where it causes some weakness on arm abduction and some nerve feeling pain around the delt so I’m really trying to work on my posture and back work to get my shoulder blades in the proper position. If anyone has any experience with this kind of pain, I’m all ears.

@MrGainezzz Weird things going on in the shoulders is definitely a red flag. Do not take it for granted because what happens is a lot of times you start noticing some issues and you ignore it and then it becomes a bigger deal later on.

 

[Ulter]

Weekly Log – Week 2 Wrap Up

Start Date: 11/24/25 | End Date: 11/30/25

(Note: NSTR = Nothing Significant To Report)

Daily Schedule

• 0400 – Wake + Levothyroxine

• 0430-0500 – Anavar 50 mg, Proviron 25 mg, Tadalafil 5 mg + small protein shake + pre-workout

• 0530-0700 – Training

• 0800 – Morning supps + overnight oats + protein

• 1130 – Lunch

• 1430 – Chicken salad

• 1730 – Dinner + evening supps

• 1930 – ZMA + glycine

• 2030 – Sleep

Note: Week started strong, but Thursday (Thanksgiving) and Friday were rough — house full of family, travel, etc. Still stayed on diet.

1. Basic Cycle Info

• Week 2 of 12

• Anavar: 50 mg AM

• Proviron: 25 mg AM (added this week)

• TRT: 80 mg Test-C (goal >1000 ng/dL)

• Other compounds / support:

• Levothyroxine 88 mcg

• Tadalafil 5 mg

• Minoxidil 2.5 mg

• Glutathione 3 mg weekly IM

• Retatrutide 1 mg weekly (planning to bump to 2 mg this Wednesday)

• Omega 3-6-9 2400 mg (2 softgels)

• Life Extension Advanced Milk Thistle (phospholipid) – 2 caps

• Super Selenium Complex 200 mcg + Vit E – 1 cap

• Pure Encapsulations O.N.E. Multi – 1 cap

• Niacin 500 mg – 1 cap

• NAC 600 mg – 1 cap

• Vitamins D/K + Sea-Iodine – 1 cap

• Glycine 3000 mg (bedtime)

• Biote DIM SGS+ (200-300 mg DIM) – 2 caps twice daily

• Double Wood TUDCA 500 mg – 1 cap

• SNAC ZMA-5 (30 mg Zn, 450 mg Mg, B6, 5-HTP) – 3 caps bedtime

Training split: Push | Pull+Legs | Push Volume | Light Legs (Thanksgiving) | Legs + weak-point pull focus

Avg calories: ~2500 kcal

2. Body Composition & Visual Changes

• Monday fasted: 198.6 lb

• Sunday fasted: 198.6 lb → 0 lb change

• Waist @ navel: 36.5″ → 35.5″ (-1 inch!)

• Chest looks a touch fuller already (subjective), no tape change yet

• Progress pics: Yes (attached/linked)

3. Strength & Performance

Training off % of 1RMs:

• Squat: 160 kg

• Bench: 125 kg (dropping to 120 kg training max — left shoulder/deltoid acting up)

• Deadlift: 165 kg

Standout moment: The very first workout after starting Proviron was insane — best pump of my life.

Gym energy (1-10): 9

Cardio: 2 solid sessions (45 min Burn Boot Camp + 20 min HIIT)

4. Symptoms & Side Effects (0-10)

• Pumps: Awesome, loving them

• Joint dryness: None

• Acne: None

• Hair shedding: None

• Mood/aggression/anxiety/lethargy: Super even-keeled, almost weirdly calm and balanced

• Libido: Sky high, ready 24/7

• Sleep quality: 7-8

• Appetite: Noticeably up, some food noise coming back — bumping reta to 2 mg

• Dry eyes/vision: NSTR

• Headaches/nosebleeds/jaundice/dark urine: None

• Other: NSTR

5. Blood Pressure (weekly avg)

131/86

6. Bloodwork This Week

None

7. Advice Received This Week

NSTR

8. Changes for Next Week

• Keep Proviron rolling

• Drop bench training max to 120 kg, shift more volume to pain-free ranges

• Extra emphasis on back/pull work + pec stretching to help the shoulder

• More cardio sessions

• Retatrutide → 2 mg this Wednesday

9. Overall Mood & Motivation (1-10)

8

Week Summary

Started the week on fire, Proviron addition felt like flipping a switch — pumps and libido through the roof. Thanksgiving/Black Friday threw everything off with family in the house and airport runs, but I never binged or went off-diet. Made up for it Saturday with a brutal legs/back/bis session. Waist dropped a full inch despite scale not moving — very happy with that.

Ready to crush Week 3 now that the house is quiet again and routine is back.

Questions/comments welcome!
View attachment 148483
View attachment 148484View attachment 148485View attachment 148486

keep at this man. we really enjoy seeing your progression. don't forget some meal pics too @MrGainezzz

 

[Mobster]

keep at this man. we really enjoy seeing your progression. don't forget some meal pics too @MrGainezzz

Very true

 

[BigVelvetG]

@MrGainezzz Weird things going on in the shoulders is definitely a red flag. Do not take it for granted because what happens is a lot of times you start noticing some issues and you ignore it and then it becomes a bigger deal later on.

im calling a PT today to set up an appointment. Today!

 

[stevesmi]

im calling a PT today to set up an appointment. Today!

warming up and proper stretching after is crucial for the shoulders. and of course not over training them either which we tend to do

 

[2Thick]

I know it’s only an inch off the waist but I’m pretty stoked about it. Also, I’m extremely happy about the Proviron. I probably wouldn’t be feeling as good as I do right now if it wasn’t for Evo family recommending it. That right there is what keeps me coming back to this forum.

1 inch is a lot! @MrGainezzz you keep that up it will have a domino effect. keep up the good work!

 

[ceo]

I know it’s only an inch off the waist but I’m pretty stoked about it. Also, I’m extremely happy about the Proviron. I probably wouldn’t be feeling as good as I do right now if it wasn’t for Evo family recommending it. That right there is what keeps me coming back to this forum.

@MrGainezzz bros 1 inch is a championship thing. 1 inch turns into 2 inch and so on. pretty soon you gotta be buying new pants lol

 

[ROIDDERS]

Weekly Log – Week 2 Wrap Up

Start Date: 11/24/25 | End Date: 11/30/25

(Note: NSTR = Nothing Significant To Report)

Daily Schedule

• 0400 – Wake + Levothyroxine

• 0430-0500 – Anavar 50 mg, Proviron 25 mg, Tadalafil 5 mg + small protein shake + pre-workout

• 0530-0700 – Training

• 0800 – Morning supps + overnight oats + protein

• 1130 – Lunch

• 1430 – Chicken salad

• 1730 – Dinner + evening supps

• 1930 – ZMA + glycine

• 2030 – Sleep

Note: Week started strong, but Thursday (Thanksgiving) and Friday were rough — house full of family, travel, etc. Still stayed on diet.

1. Basic Cycle Info

• Week 2 of 12

• Anavar: 50 mg AM

• Proviron: 25 mg AM (added this week)

• TRT: 80 mg Test-C (goal >1000 ng/dL)

• Other compounds / support:

• Levothyroxine 88 mcg

• Tadalafil 5 mg

• Minoxidil 2.5 mg

• Glutathione 3 mg weekly IM

• Retatrutide 1 mg weekly (planning to bump to 2 mg this Wednesday)

• Omega 3-6-9 2400 mg (2 softgels)

• Life Extension Advanced Milk Thistle (phospholipid) – 2 caps

• Super Selenium Complex 200 mcg + Vit E – 1 cap

• Pure Encapsulations O.N.E. Multi – 1 cap

• Niacin 500 mg – 1 cap

• NAC 600 mg – 1 cap

• Vitamins D/K + Sea-Iodine – 1 cap

• Glycine 3000 mg (bedtime)

• Biote DIM SGS+ (200-300 mg DIM) – 2 caps twice daily

• Double Wood TUDCA 500 mg – 1 cap

• SNAC ZMA-5 (30 mg Zn, 450 mg Mg, B6, 5-HTP) – 3 caps bedtime

Training split: Push | Pull+Legs | Push Volume | Light Legs (Thanksgiving) | Legs + weak-point pull focus

Avg calories: ~2500 kcal

2. Body Composition & Visual Changes

• Monday fasted: 198.6 lb

• Sunday fasted: 198.6 lb → 0 lb change

• Waist @ navel: 36.5″ → 35.5″ (-1 inch!)

• Chest looks a touch fuller already (subjective), no tape change yet

• Progress pics: Yes (attached/linked)

3. Strength & Performance

Training off % of 1RMs:

• Squat: 160 kg

• Bench: 125 kg (dropping to 120 kg training max — left shoulder/deltoid acting up)

• Deadlift: 165 kg

Standout moment: The very first workout after starting Proviron was insane — best pump of my life.

Gym energy (1-10): 9

Cardio: 2 solid sessions (45 min Burn Boot Camp + 20 min HIIT)

4. Symptoms & Side Effects (0-10)

• Pumps: Awesome, loving them

• Joint dryness: None

• Acne: None

• Hair shedding: None

• Mood/aggression/anxiety/lethargy: Super even-keeled, almost weirdly calm and balanced

• Libido: Sky high, ready 24/7

• Sleep quality: 7-8

• Appetite: Noticeably up, some food noise coming back — bumping reta to 2 mg

• Dry eyes/vision: NSTR

• Headaches/nosebleeds/jaundice/dark urine: None

• Other: NSTR

5. Blood Pressure (weekly avg)

131/86

6. Bloodwork This Week

None

7. Advice Received This Week

NSTR

8. Changes for Next Week

• Keep Proviron rolling

• Drop bench training max to 120 kg, shift more volume to pain-free ranges

• Extra emphasis on back/pull work + pec stretching to help the shoulder

• More cardio sessions

• Retatrutide → 2 mg this Wednesday

9. Overall Mood & Motivation (1-10)

8

Week Summary

Started the week on fire, Proviron addition felt like flipping a switch — pumps and libido through the roof. Thanksgiving/Black Friday threw everything off with family in the house and airport runs, but I never binged or went off-diet. Made up for it Saturday with a brutal legs/back/bis session. Waist dropped a full inch despite scale not moving — very happy with that.

Ready to crush Week 3 now that the house is quiet again and routine is back.

Questions/comments welcome!
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Nice to hear you're already seeing some great results. I like how you micromanage things. You list out what you're doing on an hour to hour basis. @MrGainezzz

 

[BigVelvetG]

@MrGainezzz bros 1 inch is a championship thing. 1 inch turns into 2 inch and so on. pretty soon you gotta be buying new pants lol

My jeans were already sagging in church yesterday morning. I felt like a bum but I also felt freaking great for having lost that inch.

 

[ceo]

My jeans were already sagging in church yesterday morning. I felt like a bum but I also felt freaking great for having lost that inch.

bros that a good sign!

 

[BigVelvetG]

Had a great workout this morning. Ended up using a MARS bar for my squats instead of a straight bar and I had a little less irritation in my shoulder. I also just found out that I have access to a red light bed so I started using that this morning for 15 min before I lifted. I think I’ll start doing that every morning before my workouts. I’ll post my lift a little later.

 

[ballin2504]

Weekly Log – Week 2 Wrap Up

Start Date: 11/24/25 | End Date: 11/30/25

(Note: NSTR = Nothing Significant To Report)

Daily Schedule

• 0400 – Wake + Levothyroxine

• 0430-0500 – Anavar 50 mg, Proviron 25 mg, Tadalafil 5 mg + small protein shake + pre-workout

• 0530-0700 – Training

• 0800 – Morning supps + overnight oats + protein

• 1130 – Lunch

• 1430 – Chicken salad

• 1730 – Dinner + evening supps

• 1930 – ZMA + glycine

• 2030 – Sleep

Note: Week started strong, but Thursday (Thanksgiving) and Friday were rough — house full of family, travel, etc. Still stayed on diet.

1. Basic Cycle Info

• Week 2 of 12

• Anavar: 50 mg AM

• Proviron: 25 mg AM (added this week)

• TRT: 80 mg Test-C (goal >1000 ng/dL)

• Other compounds / support:

• Levothyroxine 88 mcg

• Tadalafil 5 mg

• Minoxidil 2.5 mg

• Glutathione 3 mg weekly IM

• Retatrutide 1 mg weekly (planning to bump to 2 mg this Wednesday)

• Omega 3-6-9 2400 mg (2 softgels)

• Life Extension Advanced Milk Thistle (phospholipid) – 2 caps

• Super Selenium Complex 200 mcg + Vit E – 1 cap

• Pure Encapsulations O.N.E. Multi – 1 cap

• Niacin 500 mg – 1 cap

• NAC 600 mg – 1 cap

• Vitamins D/K + Sea-Iodine – 1 cap

• Glycine 3000 mg (bedtime)

• Biote DIM SGS+ (200-300 mg DIM) – 2 caps twice daily

• Double Wood TUDCA 500 mg – 1 cap

• SNAC ZMA-5 (30 mg Zn, 450 mg Mg, B6, 5-HTP) – 3 caps bedtime

Training split: Push | Pull+Legs | Push Volume | Light Legs (Thanksgiving) | Legs + weak-point pull focus

Avg calories: ~2500 kcal

2. Body Composition & Visual Changes

• Monday fasted: 198.6 lb

• Sunday fasted: 198.6 lb → 0 lb change

• Waist @ navel: 36.5″ → 35.5″ (-1 inch!)

• Chest looks a touch fuller already (subjective), no tape change yet

• Progress pics: Yes (attached/linked)

3. Strength & Performance

Training off % of 1RMs:

• Squat: 160 kg

• Bench: 125 kg (dropping to 120 kg training max — left shoulder/deltoid acting up)

• Deadlift: 165 kg

Standout moment: The very first workout after starting Proviron was insane — best pump of my life.

Gym energy (1-10): 9

Cardio: 2 solid sessions (45 min Burn Boot Camp + 20 min HIIT)

4. Symptoms & Side Effects (0-10)

• Pumps: Awesome, loving them

• Joint dryness: None

• Acne: None

• Hair shedding: None

• Mood/aggression/anxiety/lethargy: Super even-keeled, almost weirdly calm and balanced

• Libido: Sky high, ready 24/7

• Sleep quality: 7-8

• Appetite: Noticeably up, some food noise coming back — bumping reta to 2 mg

• Dry eyes/vision: NSTR

• Headaches/nosebleeds/jaundice/dark urine: None

• Other: NSTR

5. Blood Pressure (weekly avg)

131/86

6. Bloodwork This Week

None

7. Advice Received This Week

NSTR

8. Changes for Next Week

• Keep Proviron rolling

• Drop bench training max to 120 kg, shift more volume to pain-free ranges

• Extra emphasis on back/pull work + pec stretching to help the shoulder

• More cardio sessions

• Retatrutide → 2 mg this Wednesday

9. Overall Mood & Motivation (1-10)

8

Week Summary

Started the week on fire, Proviron addition felt like flipping a switch — pumps and libido through the roof. Thanksgiving/Black Friday threw everything off with family in the house and airport runs, but I never binged or went off-diet. Made up for it Saturday with a brutal legs/back/bis session. Waist dropped a full inch despite scale not moving — very happy with that.

Ready to crush Week 3 now that the house is quiet again and routine is back.

Questions/comments welcome!
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@MrGainezzz can definitely tell you’re getting leaner. The muscle is showing in the chest and shoulders

 

[Noah Wixx]

I know it’s only an inch off the waist but I’m pretty stoked about it. Also, I’m extremely happy about the Proviron. I probably wouldn’t be feeling as good as I do right now if it wasn’t for Evo family recommending it. That right there is what keeps me coming back to this forum.

As you should be any improvement is progress you earned that excitement

 

[BigVelvetG]

Going a little soft on my left shoulder until I can get it looked at by a PT but here is today’s workout. I also upped my Reta to 2mg from 1mg this morning because I’ve been noticing a greater desire to eat everything I see. Not sure if that’s the Anavar talking or my inner fat kid but I want to squash that before it gets out of hand.
On another note, I finally slept great last night getting a full 7.5 hours sleep. I can’t be sure but it could be related to the red light therapy that I’ve been adding in. I did 20min red light this morning and I plan to keep that up daily. I’ve also added a blue light device to my visor in the car so that I can get blue light on my way into work. It’s supposed to help with my circadian rhythm

 

[LevButlerov]

Going a little soft on my left shoulder until I can get it looked at by a PT but here is today’s workout. I also upped my Reta to 2mg from 1mg this morning because I’ve been noticing a greater desire to eat everything I see. Not sure if that’s the Anavar talking or my inner fat kid but I want to squash that before it gets out of hand.
On another note, I finally slept great last night getting a full 7.5 hours sleep. I can’t be sure but it could be related to the red light therapy that I’ve been adding in. I did 20min red light this morning and I plan to keep that up daily. I’ve also added a blue light device to my visor in the car so that I can get blue light on my way into work. It’s supposed to help with my circadian rhythm
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good bed there thats a pro one! and if you get hungry from anavar thats not usual, have you added more psyllium? @MrGainezzz
love that chart you got oldschool!
and sleep on point perfect

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

 

[R.AP]

I’m not sure how to do this but I wanted to post something to get started. I’d like to look better naked and see my abs for once in my life. Not too complicated. I’m not trying to compete, just be happy with how I look.

Age: 47  
Height: 183 cm  
Start: 198 lb (Nov 19, 2025)  
Goal: 178–184 lb @ 8–10 % by May 2026

Current stack: Test Cyp 80 mg/week │ Anavar 50 mg │ Retatrutide │ Synthroid 88 mcg │ Glutathione 3× week

4:30 AM → 88 mcg Synthroid + water only
5:00 AM → Viper-50 (full daily amount) + 400–500 kcal mini-meal (30–40 g protein + 40–60 g carbs)
5:30–7:00 AM → TRAIN
7:30 AM → Normal breakfast + coffee

5-DAY TRAINING PLAN

DAY 1 – Push (Lower-Chest Focus)

• Empty bar bench warmup
• Bench Press 4–5 heavy sets
• BB Overhead Press
• Skull Crushers
• Bench Dips
• Weighted Dips (deep, forward lean)
• High-to-Low Cable Flyes
• Grip work
• Band Pull-aparts / Face Pulls 4×20–30
• Shrugs

DAY 2 – Pull + Legs (Lat Width Priority)
• Back Squat 4 sets
• Snatch-Grip Deadlift 3 sets
• Hip Thrust machine
• Weighted Strict Chin-Ups (add weight, slow ecc.)
• Straight-Arm Pulldown 3–4×10–15
• BB Bent-Over Rows
• BB Curls
• Grip work
• DB Rear Laterals 4×15–30

DAY 3 – Push (Volume)
• Bench Press 4 sets (higher reps)
• Cannonball shoulder giant sets
• Close-Grip Bench
• Cable Pushdowns
• Incline DB Press or Flyes
• Face Pulls + Rear-Delt Flyes superset
• Grip work
• Band Pull-aparts
• DB Shrugs

DAY 4 – Pull + Legs (Glutes + Lats)
• Back Squat 3–4 sets
• Snatch-Grip Deadlift 2–3 sets
• Weighted Pull-Ups (wide or neutral)
• Kas Glute Bridge or elevated-feet Hip Thrust
• Reverse-Grip BB Bent-Over Rows
• Reverse-Grip BB Curls
• Grip work
• DB Rear Laterals

DAY 5 – Push + Weak-Point Attack
• Empty bar bench warmup
• Bench Press 4 heavy sets
• BB Overhead Press
• Cable Pushdowns
• Close-Grip Push-ups
• Weighted Dips (again)
• Straight-Arm Pulldown or Wide Lat Pulldown
• Rear-Delt Destroyer (rear fly + face pull superset)
• Grip work
• Band Pull-aparts
• BB Shrugs

NUTRITION
Calories: 2,600–2,800
Protein: 250–270 g
Fat: 70–90 g
Carbs: 300–400 g training days (peri-workout)

CARDIO
• 8–10k steps daily
• Maximum one 20–25 min incline walk per week

PROTOCOL
• Test Cyp: 80 mg/week
• Anavar 50: full daily amount at 5:00 AM
• Retatrutide weekly: Wk 1–2 @ 2 mg → Wk 3–4 @ 4 mg → Wk 5+ @ 6–8 mg
• Synthroid 88 mcg @ 4:30 AM
• Glutathione 1 ml 3×/week
• Optional: NAC + TUDCA for extra liver love


TIMELINE
Christmas 2025 → 187–190 lb (abs + veins)
Feb 1, 2026 → 182–185 lb (fully shredded)
May 2026 → 178–182 lb @ 8–10 %
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Hey fella!

Following the log from now. Keen to see how you go. When was the last time you had visible abs?