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

[stevesmi]

28th October
Week 9 Day 5 — Daily Log

Fasted Body Weight: 103.1kg(+1kg)
Blood Pressure: 106/66
Steps: 9,322
Resting HR: 73 bpm
Notes:
Weight is bouncing up and down by 1kg each day.... see what the weekly outlook is like


---

Nutrition

Target Calories: 2650 kcal
Target Macros: C: 300g | P: 270g | F: 50g
Actual Calories: 2662 kcal
Actual Macros: C: 293g | P: 241g | F: 51g
Fibre: 29
Notes:
Adjusting to new macros, can actually for a second real meal in instead of the cottage cheese/ricotta blend ive been doing.


---

PEDs & Peptides

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

Injection Details:
RHS Delt 27gx13mm

Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW – AM/PM (SubQ)
(5mg GHKCU 1mg BP/1mg TB/1mg KPV)

Performance / Fat Loss Aids:

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

---
Side Effects & Adjustments:

Nothing new to report

---

Support Supplements:

Have added
Super B complex
Ashwanganda
10mg melatonin


---

Recovery & Health:

Sleep: 7h 11m
Rating of 61 Fair Quality
Watch didnt pick sleep up until 11:10pm but i went to bed before 9pm. Unsure if the extra melatonin and Ashwanganda is doing anything yet but will keep running for at least a week. Sleep has been feeling better even tho is medically induced. 2 nights over 7hrs is feeling good amd refreshing.



Hydration: 6L water + electrolytes

---

Training:

Session Type: Upper

Warm-Up / Rehab: Daily perscribed
Main Lifts:

Incline Bench Press:
100kg x 8, 6

Chest Fly Machine:
50kg x 10, 10

Lat Pulldown:
100kg x 6, 6

Seated Cable Row V-Grip:
90kg x 10, 10

DB Shoulder Press:
75kg x 3
70kg x 4
60kg x 8

Tricep Rope Pushdown:
36.25kg x 10, 11

Bicep Curl:
38.75kg x 10, 10

Accessories:
Sit Up:
2 x 20

TVA Drills:
2 x 12 each side
1 x 20 each side


---
Pre-workout
1 scoop Pump Juice
2 scoop night Warrior
3g L-Arginine
3g AAKG
3g Citrulline Malate
3g Vitamin C
10g glycine
10mg Methylene Blue
20mg Slupp

---

Notes:

Training Notes:
Arm niggle impacted Incline bench, really good pump, shirt feeling tight. Getting more weight on most movements across the board.
Next Upper day i might try DB Shoulder Press earlier in the session as I felt gassed by the time im doing it in the order of the programming.

Energy/motivation:
Another good day, did a morning sesh instead of afternoon as yesterday gym was shut due to power outage from storms and nore storms forecast for this afternoon.

Coaching adjustments:
No new ones.

Miscellaneous thoughts:
Felt like i got a better pump from the Warrior pre (stim) last 2 days

@Wookie upper body training is outstanding. i'm not a fan of stimulants, you don't want to get hooked on them by using them every workout. try and wean away from them is my recommendation

 

[Ulter]

28th October
Week 9 Day 5 — Daily Log

Fasted Body Weight: 103.1kg(+1kg)
Blood Pressure: 106/66
Steps: 9,322
Resting HR: 73 bpm
Notes:
Weight is bouncing up and down by 1kg each day.... see what the weekly outlook is like


---

Nutrition

Target Calories: 2650 kcal
Target Macros: C: 300g | P: 270g | F: 50g
Actual Calories: 2662 kcal
Actual Macros: C: 293g | P: 241g | F: 51g
Fibre: 29
Notes:
Adjusting to new macros, can actually for a second real meal in instead of the cottage cheese/ricotta blend ive been doing.


---

PEDs & Peptides

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

Injection Details:
RHS Delt 27gx13mm

Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW – AM/PM (SubQ)
(5mg GHKCU 1mg BP/1mg TB/1mg KPV)

Performance / Fat Loss Aids:

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

---
Side Effects & Adjustments:

Nothing new to report

---

Support Supplements:

Have added
Super B complex
Ashwanganda
10mg melatonin


---

Recovery & Health:

Sleep: 7h 11m
Rating of 61 Fair Quality
Watch didnt pick sleep up until 11:10pm but i went to bed before 9pm. Unsure if the extra melatonin and Ashwanganda is doing anything yet but will keep running for at least a week. Sleep has been feeling better even tho is medically induced. 2 nights over 7hrs is feeling good amd refreshing.



Hydration: 6L water + electrolytes

---

Training:

Session Type: Upper

Warm-Up / Rehab: Daily perscribed
Main Lifts:

Incline Bench Press:
100kg x 8, 6

Chest Fly Machine:
50kg x 10, 10

Lat Pulldown:
100kg x 6, 6

Seated Cable Row V-Grip:
90kg x 10, 10

DB Shoulder Press:
75kg x 3
70kg x 4
60kg x 8

Tricep Rope Pushdown:
36.25kg x 10, 11

Bicep Curl:
38.75kg x 10, 10

Accessories:
Sit Up:
2 x 20

TVA Drills:
2 x 12 each side
1 x 20 each side


---
Pre-workout
1 scoop Pump Juice
2 scoop night Warrior
3g L-Arginine
3g AAKG
3g Citrulline Malate
3g Vitamin C
10g glycine
10mg Methylene Blue
20mg Slupp

---

Notes:

Training Notes:
Arm niggle impacted Incline bench, really good pump, shirt feeling tight. Getting more weight on most movements across the board.
Next Upper day i might try DB Shoulder Press earlier in the session as I felt gassed by the time im doing it in the order of the programming.

Energy/motivation:
Another good day, did a morning sesh instead of afternoon as yesterday gym was shut due to power outage from storms and nore storms forecast for this afternoon.

Coaching adjustments:
No new ones.

Miscellaneous thoughts:
Felt like i got a better pump from the Warrior pre (stim) last 2 days

power outages from storms wow. we get storms where i live during the summer quite a bit. sometimes they are severe. get any videos of the storms? @Wookie

 

[ceo]

28th October
Week 9 Day 5 — Daily Log

Fasted Body Weight: 103.1kg(+1kg)
Blood Pressure: 106/66
Steps: 9,322
Resting HR: 73 bpm
Notes:
Weight is bouncing up and down by 1kg each day.... see what the weekly outlook is like


---

Nutrition

Target Calories: 2650 kcal
Target Macros: C: 300g | P: 270g | F: 50g
Actual Calories: 2662 kcal
Actual Macros: C: 293g | P: 241g | F: 51g
Fibre: 29
Notes:
Adjusting to new macros, can actually for a second real meal in instead of the cottage cheese/ricotta blend ive been doing.


---

PEDs & Peptides

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

Injection Details:
RHS Delt 27gx13mm

Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW – AM/PM (SubQ)
(5mg GHKCU 1mg BP/1mg TB/1mg KPV)

Performance / Fat Loss Aids:

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

---
Side Effects & Adjustments:

Nothing new to report

---

Support Supplements:

Have added
Super B complex
Ashwanganda
10mg melatonin


---

Recovery & Health:

Sleep: 7h 11m
Rating of 61 Fair Quality
Watch didnt pick sleep up until 11:10pm but i went to bed before 9pm. Unsure if the extra melatonin and Ashwanganda is doing anything yet but will keep running for at least a week. Sleep has been feeling better even tho is medically induced. 2 nights over 7hrs is feeling good amd refreshing.



Hydration: 6L water + electrolytes

---

Training:

Session Type: Upper

Warm-Up / Rehab: Daily perscribed
Main Lifts:

Incline Bench Press:
100kg x 8, 6

Chest Fly Machine:
50kg x 10, 10

Lat Pulldown:
100kg x 6, 6

Seated Cable Row V-Grip:
90kg x 10, 10

DB Shoulder Press:
75kg x 3
70kg x 4
60kg x 8

Tricep Rope Pushdown:
36.25kg x 10, 11

Bicep Curl:
38.75kg x 10, 10

Accessories:
Sit Up:
2 x 20

TVA Drills:
2 x 12 each side
1 x 20 each side


---
Pre-workout
1 scoop Pump Juice
2 scoop night Warrior
3g L-Arginine
3g AAKG
3g Citrulline Malate
3g Vitamin C
10g glycine
10mg Methylene Blue
20mg Slupp

---

Notes:

Training Notes:
Arm niggle impacted Incline bench, really good pump, shirt feeling tight. Getting more weight on most movements across the board.
Next Upper day i might try DB Shoulder Press earlier in the session as I felt gassed by the time im doing it in the order of the programming.

Energy/motivation:
Another good day, did a morning sesh instead of afternoon as yesterday gym was shut due to power outage from storms and nore storms forecast for this afternoon.

Coaching adjustments:
No new ones.

Miscellaneous thoughts:
Felt like i got a better pump from the Warrior pre (stim) last 2 days

bros you looking strong IMO. @Wookie what wrong with arm though? hope it nothing too serious maybe just a little pull

 

[ROIDDERS]

28th October
Week 9 Day 5 — Daily Log

Fasted Body Weight: 103.1kg(+1kg)
Blood Pressure: 106/66
Steps: 9,322
Resting HR: 73 bpm
Notes:
Weight is bouncing up and down by 1kg each day.... see what the weekly outlook is like


---

Nutrition

Target Calories: 2650 kcal
Target Macros: C: 300g | P: 270g | F: 50g
Actual Calories: 2662 kcal
Actual Macros: C: 293g | P: 241g | F: 51g
Fibre: 29
Notes:
Adjusting to new macros, can actually for a second real meal in instead of the cottage cheese/ricotta blend ive been doing.


---

PEDs & Peptides

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

Injection Details:
RHS Delt 27gx13mm

Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW – AM/PM (SubQ)
(5mg GHKCU 1mg BP/1mg TB/1mg KPV)

Performance / Fat Loss Aids:

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

---
Side Effects & Adjustments:

Nothing new to report

---

Support Supplements:

Have added
Super B complex
Ashwanganda
10mg melatonin


---

Recovery & Health:

Sleep: 7h 11m
Rating of 61 Fair Quality
Watch didnt pick sleep up until 11:10pm but i went to bed before 9pm. Unsure if the extra melatonin and Ashwanganda is doing anything yet but will keep running for at least a week. Sleep has been feeling better even tho is medically induced. 2 nights over 7hrs is feeling good amd refreshing.



Hydration: 6L water + electrolytes

---

Training:

Session Type: Upper

Warm-Up / Rehab: Daily perscribed
Main Lifts:

Incline Bench Press:
100kg x 8, 6

Chest Fly Machine:
50kg x 10, 10

Lat Pulldown:
100kg x 6, 6

Seated Cable Row V-Grip:
90kg x 10, 10

DB Shoulder Press:
75kg x 3
70kg x 4
60kg x 8

Tricep Rope Pushdown:
36.25kg x 10, 11

Bicep Curl:
38.75kg x 10, 10

Accessories:
Sit Up:
2 x 20

TVA Drills:
2 x 12 each side
1 x 20 each side


---
Pre-workout
1 scoop Pump Juice
2 scoop night Warrior
3g L-Arginine
3g AAKG
3g Citrulline Malate
3g Vitamin C
10g glycine
10mg Methylene Blue
20mg Slupp

---

Notes:

Training Notes:
Arm niggle impacted Incline bench, really good pump, shirt feeling tight. Getting more weight on most movements across the board.
Next Upper day i might try DB Shoulder Press earlier in the session as I felt gassed by the time im doing it in the order of the programming.

Energy/motivation:
Another good day, did a morning sesh instead of afternoon as yesterday gym was shut due to power outage from storms and nore storms forecast for this afternoon.

Coaching adjustments:
No new ones.

Miscellaneous thoughts:
Felt like i got a better pump from the Warrior pre (stim) last 2 days

@Wookie Not bad at all on the training for what you're able to do. Also a good job on the sleep. It doesn't hurt to go to bed a little earlier.

 

[2Thick]

28th October
Week 9 Day 5 — Daily Log

Fasted Body Weight: 103.1kg(+1kg)
Blood Pressure: 106/66
Steps: 9,322
Resting HR: 73 bpm
Notes:
Weight is bouncing up and down by 1kg each day.... see what the weekly outlook is like


---

Nutrition

Target Calories: 2650 kcal
Target Macros: C: 300g | P: 270g | F: 50g
Actual Calories: 2662 kcal
Actual Macros: C: 293g | P: 241g | F: 51g
Fibre: 29
Notes:
Adjusting to new macros, can actually for a second real meal in instead of the cottage cheese/ricotta blend ive been doing.


---

PEDs & Peptides

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

Injection Details:
RHS Delt 27gx13mm

Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW – AM/PM (SubQ)
(5mg GHKCU 1mg BP/1mg TB/1mg KPV)

Performance / Fat Loss Aids:

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

---
Side Effects & Adjustments:

Nothing new to report

---

Support Supplements:

Have added
Super B complex
Ashwanganda
10mg melatonin


---

Recovery & Health:

Sleep: 7h 11m
Rating of 61 Fair Quality
Watch didnt pick sleep up until 11:10pm but i went to bed before 9pm. Unsure if the extra melatonin and Ashwanganda is doing anything yet but will keep running for at least a week. Sleep has been feeling better even tho is medically induced. 2 nights over 7hrs is feeling good amd refreshing.



Hydration: 6L water + electrolytes

---

Training:

Session Type: Upper

Warm-Up / Rehab: Daily perscribed
Main Lifts:

Incline Bench Press:
100kg x 8, 6

Chest Fly Machine:
50kg x 10, 10

Lat Pulldown:
100kg x 6, 6

Seated Cable Row V-Grip:
90kg x 10, 10

DB Shoulder Press:
75kg x 3
70kg x 4
60kg x 8

Tricep Rope Pushdown:
36.25kg x 10, 11

Bicep Curl:
38.75kg x 10, 10

Accessories:
Sit Up:
2 x 20

TVA Drills:
2 x 12 each side
1 x 20 each side


---
Pre-workout
1 scoop Pump Juice
2 scoop night Warrior
3g L-Arginine
3g AAKG
3g Citrulline Malate
3g Vitamin C
10g glycine
10mg Methylene Blue
20mg Slupp

---

Notes:

Training Notes:
Arm niggle impacted Incline bench, really good pump, shirt feeling tight. Getting more weight on most movements across the board.
Next Upper day i might try DB Shoulder Press earlier in the session as I felt gassed by the time im doing it in the order of the programming.

Energy/motivation:
Another good day, did a morning sesh instead of afternoon as yesterday gym was shut due to power outage from storms and nore storms forecast for this afternoon.

Coaching adjustments:
No new ones.

Miscellaneous thoughts:
Felt like i got a better pump from the Warrior pre (stim) last 2 days

energy and motivation is a great thing. That's the #1 thing when we're doing this. Otherwise honestly, what is the point? @Wookie

 

[Tiger Salman Khan]

28th October
Week 9 Day 5 — Daily Log

Fasted Body Weight: 103.1kg(+1kg)
Blood Pressure: 106/66
Steps: 9,322
Resting HR: 73 bpm
Notes:
Weight is bouncing up and down by 1kg each day.... see what the weekly outlook is like


---

Nutrition

Target Calories: 2650 kcal
Target Macros: C: 300g | P: 270g | F: 50g
Actual Calories: 2662 kcal
Actual Macros: C: 293g | P: 241g | F: 51g
Fibre: 29
Notes:
Adjusting to new macros, can actually for a second real meal in instead of the cottage cheese/ricotta blend ive been doing.


---

PEDs & Peptides

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

Injection Details:
RHS Delt 27gx13mm

Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW – AM/PM (SubQ)
(5mg GHKCU 1mg BP/1mg TB/1mg KPV)

Performance / Fat Loss Aids:

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

---
Side Effects & Adjustments:

Nothing new to report

---

Support Supplements:

Have added
Super B complex
Ashwanganda
10mg melatonin


---

Recovery & Health:

Sleep: 7h 11m
Rating of 61 Fair Quality
Watch didnt pick sleep up until 11:10pm but i went to bed before 9pm. Unsure if the extra melatonin and Ashwanganda is doing anything yet but will keep running for at least a week. Sleep has been feeling better even tho is medically induced. 2 nights over 7hrs is feeling good amd refreshing.



Hydration: 6L water + electrolytes

---

Training:

Session Type: Upper

Warm-Up / Rehab: Daily perscribed
Main Lifts:

Incline Bench Press:
100kg x 8, 6

Chest Fly Machine:
50kg x 10, 10

Lat Pulldown:
100kg x 6, 6

Seated Cable Row V-Grip:
90kg x 10, 10

DB Shoulder Press:
75kg x 3
70kg x 4
60kg x 8

Tricep Rope Pushdown:
36.25kg x 10, 11

Bicep Curl:
38.75kg x 10, 10

Accessories:
Sit Up:
2 x 20

TVA Drills:
2 x 12 each side
1 x 20 each side


---
Pre-workout
1 scoop Pump Juice
2 scoop night Warrior
3g L-Arginine
3g AAKG
3g Citrulline Malate
3g Vitamin C
10g glycine
10mg Methylene Blue
20mg Slupp

---

Notes:

Training Notes:
Arm niggle impacted Incline bench, really good pump, shirt feeling tight. Getting more weight on most movements across the board.
Next Upper day i might try DB Shoulder Press earlier in the session as I felt gassed by the time im doing it in the order of the programming.

Energy/motivation:
Another good day, did a morning sesh instead of afternoon as yesterday gym was shut due to power outage from storms and nore storms forecast for this afternoon.

Coaching adjustments:
No new ones.

Miscellaneous thoughts:
Felt like i got a better pump from the Warrior pre (stim) last 2 days

@Wookie so far so good man....keep it up.........

 

[Wookie]

Weekly Review — Gain Phase | Week 9 (Ending 30th November)
---

Baseline & Overview

Starting Weight: 101.5kg
Current Weight: 104.8kg (+3.3kg)
Estimated Body Fat: ~11-12%
Average Sleep: ~ 5hrs 52m/night
Average Steps: ~9,582 per day
Average Resting HR: 77 bpm
Average High HR: 129 bpm
BP (avg): ~108/68

Measurements:



---

Nutrition

Target Calories: ~2,650 kcal
Target Macros: C 300 g | P 250 g | F 50 g
Average Calories: ~2,469 kcal
Average Actual: C 273 g | P 223 g | F 46 g
Fibre: ~23 g
Hydration: 6 L daily + electrolytes

Notes:
Averages are out as the calorie increase happened part way through the week. Food has been good except for one day where i had increased urges for food, specifically bread, jam, honey and peanut butter. Pretty disappointed with myself but cant dwel on this, need to get better and move on. Its definitely linked to the perscribed meds increasing appetite. The weight increase is quite substantial but i believe its more glycogen related as my weekly measurements havnt really changed.
Have got some Cagrilintide on the way to help counter the increased appetite. Will start at a low dose and slowly titrate up to find the sweet spot between ruduced/crushed appetite. This will also allow me to reduce the Retatrutide dose at the same time.


---

Recovery & Health

Sleep: Average 5h 52min, not much change here. What looked like an increase in sleep from the mirtazapine has plateaued out just like the HGH change the other week. I have increased my melatonin and also added ashwanganda amd Vitamin B complex to the night time stack. Will see how that goes as another trial for the next week or 2.

Digestion:
Has been good with no issues to report, will monitor as the increased calories come into effect


Energy over the week has been extremely good. Finished the stim/caffine detox part way through the week. Have tried coffee and stim Preworkout with no noticeable effect other than maybe a really good sweat up while training on 2 occasions.

Right arm niggle is still ongoing, I have a referral for some imaging booked for in a few weeks time. For the time being i am using KLOW 80 and every 2nd or 3rd day injecting with a peptide pen right on top of both sore points.

Hydration: 6 L + electrolytes per day
Another good week of maintaining potassium higher than sodium. Still not at the 3:1 ratio. Have potassium chloride and pink rock salt coming to make my own blend. Will try a 300g : 100g mixture first


Conclusion:
Week 9 of the lean gain phase under the coaching of @Gains Man . Strength continues to increase whether it be maxing the machines out or the dumbell rack. Consistently setting new PB's of reps and weight even with my E2 tanked.
Which demonstrates the high quality products of UGLOZ, provided by the legends @UGL OZ @UGL OZ Support Rep . Vitals are all good, especially happy with BP still as this is without any medical control.

Highlights:

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

Improvement opportunities:
- Focus on hitting target calories
- Reduce over eating
- Better quality sleep


Next Week:
- Same as week before.
- Incorporate AB work daily
- Daily tennis elbow work
- Stricter food adherence

 

[LevButlerov]

Weekly Review — Gain Phase | Week 9 (Ending 30th November)
---

Baseline & Overview

Starting Weight: 101.5kg
Current Weight: 104.8kg (+3.3kg)
Estimated Body Fat: ~11-12%
Average Sleep: ~ 5hrs 52m/night
Average Steps: ~9,582 per day
Average Resting HR: 77 bpm
Average High HR: 129 bpm
BP (avg): ~108/68

Measurements:



---

Nutrition

Target Calories: ~2,650 kcal
Target Macros: C 300 g | P 250 g | F 50 g
Average Calories: ~2,469 kcal
Average Actual: C 273 g | P 223 g | F 46 g
Fibre: ~23 g
Hydration: 6 L daily + electrolytes

Notes:
Averages are out as the calorie increase happened part way through the week. Food has been good except for one day where i had increased urges for food, specifically bread, jam, honey and peanut butter. Pretty disappointed with myself but cant dwel on this, need to get better and move on. Its definitely linked to the perscribed meds increasing appetite. The weight increase is quite substantial but i believe its more glycogen related as my weekly measurements havnt really changed.
Have got some Cagrilintide on the way to help counter the increased appetite. Will start at a low dose and slowly titrate up to find the sweet spot between ruduced/crushed appetite. This will also allow me to reduce the Retatrutide dose at the same time.


---

Recovery & Health

Sleep: Average 5h 52min, not much change here. What looked like an increase in sleep from the mirtazapine has plateaued out just like the HGH change the other week. I have increased my melatonin and also added ashwanganda amd Vitamin B complex to the night time stack. Will see how that goes as another trial for the next week or 2.

Digestion:
Has been good with no issues to report, will monitor as the increased calories come into effect


Energy over the week has been extremely good. Finished the stim/caffine detox part way through the week. Have tried coffee and stim Preworkout with no noticeable effect other than maybe a really good sweat up while training on 2 occasions.

Right arm niggle is still ongoing, I have a referral for some imaging booked for in a few weeks time. For the time being i am using KLOW 80 and every 2nd or 3rd day injecting with a peptide pen right on top of both sore points.

Hydration: 6 L + electrolytes per day
Another good week of maintaining potassium higher than sodium. Still not at the 3:1 ratio. Have potassium chloride and pink rock salt coming to make my own blend. Will try a 300g : 100g mixture first


Conclusion:
Week 9 of the lean gain phase under the coaching of @Gains Man . Strength continues to increase whether it be maxing the machines out or the dumbell rack. Consistently setting new PB's of reps and weight even with my E2 tanked.
Which demonstrates the high quality products of UGLOZ, provided by the legends @UGL OZ @UGL OZ Support Rep . Vitals are all good, especially happy with BP still as this is without any medical control.

Highlights:

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

Improvement opportunities:
- Focus on hitting target calories
- Reduce over eating
- Better quality sleep


Next Week:
- Same as week before.
- Incorporate AB work daily
- Daily tennis elbow work
- Stricter food adherence

Good abs in the pic and the double biceps looks sharp, lines are holding clean
your back sunburn looks mild from the red tone in the shot not peeling level but definitely a bit cooked from time outside. you ok? @Wookie

 

[ballin2504]

28th October
Week 9 Day 5 — Daily Log

Fasted Body Weight: 103.1kg(+1kg)
Blood Pressure: 106/66
Steps: 9,322
Resting HR: 73 bpm
Notes:
Weight is bouncing up and down by 1kg each day.... see what the weekly outlook is like


---

Nutrition

Target Calories: 2650 kcal
Target Macros: C: 300g | P: 270g | F: 50g
Actual Calories: 2662 kcal
Actual Macros: C: 293g | P: 241g | F: 51g
Fibre: 29
Notes:
Adjusting to new macros, can actually for a second real meal in instead of the cottage cheese/ricotta blend ive been doing.


---

PEDs & Peptides

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

Injection Details:
RHS Delt 27gx13mm

Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW – AM/PM (SubQ)
(5mg GHKCU 1mg BP/1mg TB/1mg KPV)

Performance / Fat Loss Aids:

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

---
Side Effects & Adjustments:

Nothing new to report

---

Support Supplements:

Have added
Super B complex
Ashwanganda
10mg melatonin


---

Recovery & Health:

Sleep: 7h 11m
Rating of 61 Fair Quality
Watch didnt pick sleep up until 11:10pm but i went to bed before 9pm. Unsure if the extra melatonin and Ashwanganda is doing anything yet but will keep running for at least a week. Sleep has been feeling better even tho is medically induced. 2 nights over 7hrs is feeling good amd refreshing.



Hydration: 6L water + electrolytes

---

Training:

Session Type: Upper

Warm-Up / Rehab: Daily perscribed
Main Lifts:

Incline Bench Press:
100kg x 8, 6

Chest Fly Machine:
50kg x 10, 10

Lat Pulldown:
100kg x 6, 6

Seated Cable Row V-Grip:
90kg x 10, 10

DB Shoulder Press:
75kg x 3
70kg x 4
60kg x 8

Tricep Rope Pushdown:
36.25kg x 10, 11

Bicep Curl:
38.75kg x 10, 10

Accessories:
Sit Up:
2 x 20

TVA Drills:
2 x 12 each side
1 x 20 each side


---
Pre-workout
1 scoop Pump Juice
2 scoop night Warrior
3g L-Arginine
3g AAKG
3g Citrulline Malate
3g Vitamin C
10g glycine
10mg Methylene Blue
20mg Slupp

---

Notes:

Training Notes:
Arm niggle impacted Incline bench, really good pump, shirt feeling tight. Getting more weight on most movements across the board.
Next Upper day i might try DB Shoulder Press earlier in the session as I felt gassed by the time im doing it in the order of the programming.

Energy/motivation:
Another good day, did a morning sesh instead of afternoon as yesterday gym was shut due to power outage from storms and nore storms forecast for this afternoon.

Coaching adjustments:
No new ones.

Miscellaneous thoughts:
Felt like i got a better pump from the Warrior pre (stim) last 2 days

@Wookie looking really lean man. Awesome looking physique

 

[Wookie]

Big arms and chest in the pic, the upper body looks huge and thick. @Wookie 100 incline and 100 pulldown plus that 75 shoulder press all pumps!

Thank you, i wanted more on the shoulder press as its one area id like to improve strength wise. Always wanted a strict 100kg military press.

Agreed on the weekly weight not daily here

Exactly, I still weigh and log daily but am more interested in the weekly data.

@Wookie upper body training is outstanding. i'm not a fan of stimulants, you don't want to get hooked on them by using them every workout. try and wean away from them is my recommendation

Ive just had a 4 week stim/caffine detox. Have only tried stim Preworkout twice since finishing and still no caffine during to day. I can feel a bit more of a difference but honestly im more of a fan of the Night Warrior non stim Preworkout

power outages from storms wow. we get storms where i live during the summer quite a bit. sometimes they are severe. get any videos of the storms? @Wookie

No videos i wasn't in town when it happened.

bros you looking strong IMO. @Wookie what wrong with arm though? hope it nothing too serious maybe just a little pull

It might be the brachioradialis/brachialis tendon. Have an ultrasound booked for later this month. Its been ongoing for about a year now. Comes and goes, was gone for awhile but has recently returned and im wondering if its related to my low E2. Arm movements with palms facing towards me is fine but when they are facing away is when it can hurt. Not a sharp pain, just an ache.

@Wookie Not bad at all on the training for what you're able to do. Also a good job on the sleep. It doesn't hurt to go to bed a little earlier.

Exactly, just trying to fit it in with 3 kids and life. It will slow down soon as I get caught up with all the jobs that have been outstanding on the property since the accident

energy and motivation is a great thing. That's the #1 thing when we're doing this. Otherwise honestly, what is the point? @Wookie

@Wookie so far so good man....keep it up.........

Thanks

Good abs in the pic and the double biceps looks sharp, lines are holding clean
your back sunburn looks mild from the red tone in the shot not peeling level but definitely a bit cooked from time outside. you ok? @Wookie

I was wearing a work shirt so no sun, id say its simply from working fasted then come straight inside to get the pics for the weekly check in.

@Wookie looking really lean man. Awesome looking physique

Thank you

 

[ROIDDERS]

Thank you, i wanted more on the shoulder press as its one area id like to improve strength wise. Always wanted a strict 100kg military press.

Exactly, I still weigh and log daily but am more interested in the weekly data.

Ive just had a 4 week stim/caffine detox. Have only tried stim Preworkout twice since finishing and still no caffine during to day. I can feel a bit more of a difference but honestly im more of a fan of the Night Warrior non stim Preworkout

No videos i wasn't in town when it happened.

It might be the brachioradialis/brachialis tendon. Have an ultrasound booked for later this month. Its been ongoing for about a year now. Comes and goes, was gone for awhile but has recently returned and im wondering if its related to my low E2. Arm movements with palms facing towards me is fine but when they are facing away is when it can hurt. Not a sharp pain, just an ache.

Exactly, just trying to fit it in with 3 kids and life. It will slow down soon as I get caught up with all the jobs that have been outstanding on the property since the accident



Thanks

I was wearing a work shirt so no sun, id say its simply from working fasted then come straight inside to get the pics for the weekly check in.

Thank you

EVO family respect

 

[Wookie]

1st December
Week 10 Day 1 — Daily Log

Fasted Body Weight: 104kg(-0.8kg)
Blood Pressure: 107/67
Steps: 8,493
Resting HR: 80bpm
Notes:
Weight down a chunk which suggests glycogen related fluctuations.

---

Nutrition

Target Calories: 2650 kcal
Target Macros: C: 300g | P: 250g | F: 50g
Actual Calories: 2448 kcal
Actual Macros: C: 298g | P: 233g | F: 52g
Fibre: 32
Notes:
Still dialing in the increase as I have no set meal plan as such. I have multiple different meals preps so I just add and subtract as I build during my day. I like to leave a little for the evening so I can make a healthy sweet treat like high protein natural yoghurt mixed with protein powder and some blueberries.

---

PEDs & Peptides

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

Injection Details:
LHS Quad 27gx13mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)

Performance / Fat Loss Aids:

Retatrutide - 5mg PW (SubQ)
Motsc – 1mg M-F ( 1hr pre exercise)
L-Carnitine – 600mg M-F (1hr pre exercise)

---
Side Effects & Adjustments:
No new adjustments from last week as previously mentioned. Legs have been tight since last week. Working on stretching and rolling them out.

---

Support Supplements:

Have added
10mg Melatonin
Ashwanganda
Super complex Vit B


---

Recovery & Health:

Sleep: 6h 31m.
Sleep seems to have plateaued even with the changes and added additions. It could be something related the bulging disc that until after surgery may not get much better than what it currently is. Which is fine, managing and dealing with it and taking any opportunity to have a day nap when possible.


Hydration: 4.5 L water + electrolytes
As mentioned still waiting on the potassium chloride and pink rock salt to arrive so I can make my own blend.

---

Training:

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

Main Lifts:

Laying Leg Curl:
65kg x 9, 9, 9

DB Walking Lunges:
Pair 27.5kg x 10, 10, 10

Leg Extension:
127.5kg x 10, 10, 10

Back Extension (Weighted hypertextension)
20kg x 10, 10 10

Hip Abduction:
60kg x 10, 10, 10

Hip Adduction:
45kg x 12, 12 , 10

Standing DB Calf Raise:
20kg x 20, 20, 20 each side

Accessories:

Russian Twists:
5kg x 20, 20, 20 each side

Oblique Crunch:
3 x 20 each side

Cardio: 30mins 3deg 4.5km/h


---

Pre-workout
1 scoop Pump Juice
1 scoop Warrior (stim)
3g L-Arginine
3g AAKG
3g Citrulline Malate
2g heart salt
2g Vitamin C

10mg Methylene Blue
600mg Alpha-GPC
20mg Slupp x 3 day (@HeliosLabs)

---

Notes:

Training Notes:
Good session today, started off with tight legs but had an increase across pretty much every exercise. Really good pump and sweat, crazy how pumped the arms get yet its a lower day exercise. Walking DB lunges can be quite humbling, for me its not the grip strength its more cardio side of it. Elevated heart rate, heavy breathing and sweat pissing out of me. In hindsight it should have been Barbell Lunges so that I could rest my arm with its current brachialis/brachioradialis issue.

Energy/motivation:
Honestly its not very often im not motivated and energetic for training. I look forward to it every day

Coaching adjustments:
Have Cagrilintide on the way (thanks @HeliosLabs) to help combat the appetite increase from the meds perscribed from the DR. Which hopefully means i can also lower my reta dosage as well. Will take a week or 2 to get the combo dialed in.

Miscellaneous thoughts:
Got a good fasted cardio style workout this morning loading cattle onto truck to send to market, no wonder we eat them .
I had some crazy pumps and heavy breathing happening by the end. It was like a combination of crossfit, hyrox and parkour all in one.

Side tracked a little bit today at gym, my son stayed back for the adult class of kick boxing so I had 4hrs to do my session so wasn't really concerned how long it took.
Even forget to take pics of today's workout

 

[LevButlerov]

Thank you, i wanted more on the shoulder press as its one area id like to improve strength wise. Always wanted a strict 100kg military press.

thats a strong way to do it

 

[LevButlerov]

1st December
Week 10 Day 1 — Daily Log

Fasted Body Weight: 104kg(-0.8kg)
Blood Pressure: 107/67
Steps: 8,493
Resting HR: 80bpm
Notes:
Weight down a chunk which suggests glycogen related fluctuations.

---

Nutrition

Target Calories: 2650 kcal
Target Macros: C: 300g | P: 250g | F: 50g
Actual Calories: 2448 kcal
Actual Macros: C: 298g | P: 233g | F: 52g
Fibre: 32
Notes:
Still dialing in the increase as I have no set meal plan as such. I have multiple different meals preps so I just add and subtract as I build during my day. I like to leave a little for the evening so I can make a healthy sweet treat like high protein natural yoghurt mixed with protein powder and some blueberries.

---

PEDs & Peptides

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

Injection Details:
LHS Quad 27gx13mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)

Performance / Fat Loss Aids:

Retatrutide - 5mg PW (SubQ)
Motsc – 1mg M-F ( 1hr pre exercise)
L-Carnitine – 600mg M-F (1hr pre exercise)

---
Side Effects & Adjustments:
No new adjustments from last week as previously mentioned. Legs have been tight since last week. Working on stretching and rolling them out.

---

Support Supplements:

Have added
10mg Melatonin
Ashwanganda
Super complex Vit B


---

Recovery & Health:

Sleep: 6h 31m.
Sleep seems to have plateaued even with the changes and added additions. It could be something related the bulging disc that until after surgery may not get much better than what it currently is. Which is fine, managing and dealing with it and taking any opportunity to have a day nap when possible.


Hydration: 4.5 L water + electrolytes
As mentioned still waiting on the potassium chloride and pink rock salt to arrive so I can make my own blend.

---

Training:

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

Main Lifts:

Laying Leg Curl:
65kg x 9, 9, 9

DB Walking Lunges:
Pair 27.5kg x 10, 10, 10

Leg Extension:
127.5kg x 10, 10, 10

Back Extension (Weighted hypertextension)
20kg x 10, 10 10

Hip Abduction:
60kg x 10, 10, 10

Hip Adduction:
45kg x 12, 12 , 10

Standing DB Calf Raise:
20kg x 20, 20, 20 each side

Accessories:

Russian Twists:
5kg x 20, 20, 20 each side

Oblique Crunch:
3 x 20 each side

Cardio: 30mins 3deg 4.5km/h


---

Pre-workout
1 scoop Pump Juice
1 scoop Warrior (stim)
3g L-Arginine
3g AAKG
3g Citrulline Malate
2g heart salt
2g Vitamin C

10mg Methylene Blue
600mg Alpha-GPC
20mg Slupp x 3 day (@HeliosLabs)

---

Notes:

Training Notes:
Good session today, started off with tight legs but had an increase across pretty much every exercise. Really good pump and sweat, crazy how pumped the arms get yet its a lower day exercise. Walking DB lunges can be quite humbling, for me its not the grip strength its more cardio side of it. Elevated heart rate, heavy breathing and sweat pissing out of me. In hindsight it should have been Barbell Lunges so that I could rest my arm with its current brachialis/brachioradialis issue.

Energy/motivation:
Honestly its not very often im not motivated and energetic for training. I look forward to it every day

Coaching adjustments:
Have Cagrilintide on the way (thanks @HeliosLabs) to help combat the appetite increase from the meds perscribed from the DR. Which hopefully means i can also lower my reta dosage as well. Will take a week or 2 to get the combo dialed in.

Miscellaneous thoughts:
Got a good fasted cardio style workout this morning loading cattle onto truck to send to market, no wonder we eat them .
I had some crazy pumps and heavy breathing happening by the end. It was like a combination of crossfit, hyrox and parkour all in one.

Side tracked a little bit today at gym, my son stayed back for the adult class of kick boxing so I had 4hrs to do my session so wasn't really concerned how long it took.
Even forget to take pics of today's workout

Good lower session @Wookie 127kg leg extensions and the 27kg walking lunges hitting hard even with the tight legs foam roll them
fasted cardio thats #1 keep doing it

 

[ceo]

It might be the brachioradialis/brachialis tendon. Have an ultrasound booked for later this month. Its been ongoing for about a year now. Comes and goes, was gone for awhile but has recently returned and im wondering if its related to my low E2. Arm movements with palms facing towards me is fine but when they are facing away is when it can hurt. Not a sharp pain, just an ache.

Bros tendons are a bitch. Make sure you get on BPC as soon as possible.

 

[Wookie]

Bros tendons are a bitch. Make sure you get on BPC as soon as possible.

Ive started the KLOW stack, currently taking 5mg ghk, 1mg bp, 1mg tb, 1mg kpv twice a day. Every 3rd day with a peptide pen im administering directly above and below the 2 points. One on upper forearm and the other being lower bicep but off around to the side. So 5 units x 4 times which gives the same dose as mentioned above. Now its the waiting game for the scans.

 

[Wookie]

2nd December
Week 10 Day 2 — Daily Log

Fasted Body Weight: 102.5kg(-1.5kg)
Blood Pressure: XXX/XX
Steps: 12,101
Resting HR: 81 bpm
Notes:
Another weight drop, that's 2.3kg since sunday, has to be glycogen related which is fine. Forgot to do a BP test this morning but going from past results it will still be fine

---

Nutrition

Target Calories: 2650 kcal
Target Macros: C: 300g | P: 250g | F: 50g
Actual Calories: 2619 kcal
Actual Macros: C: 288g | P: 270g | F: 52g
Fibre: 28g
Notes:
Getting closer to achieving new targets. Main issue is still the appetite cravings

---

PEDs & Peptides

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

Injection Details:
RHS Glute 27gx13mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)

Performance / Fat Loss Aids:

Retatrutide - 2mg PW (SubQ)
Motsc – 1mg M-F
L-Carnitine – 600mg M-F

---

Side Effects & Adjustments:
No noticeable sides effects and no new adjustments

---

Support Supplements:

No changes


---

Recovery & Health:

Sleep: 5h 55m poor quality rating of 45
It was a bit of a bad sleep, 2 or 3 wake ups for a leak. 1 at the 1 to 1.5hr after going to sleep. I have some mirabegron coming to try and if that dosnt make much of a difference it is what it is.
Ive even tried to reduce my water intake slightly to see if that makes a difference but it hasnt

Hydration: 4.5 L water + electrolytes

---

Training:

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

Main Lifts:

DB Incline Bench Press:
Pair 50kg x 7, 4
Neutral Grip to minimise arm aggravation

BB Bench Press:
120kg x 6, 6
130kg x 2, 2

DB Chest Fly:
Pair 27.5kg x 10, 10

DB Lateral Raise:
Pair 15kg x 10, 10, 10

Upright Row (cable):
41.25kg x 10, 10

Tricep Pushdown:
56.75kg x 15, 15, 15
4 extra plates estimated at 2kg, the scales said they were 4kg but they didn't feel like it. If so weight would be 62.75kg

Single Arm Tricep Extension(cable):
18.75kg x 10, 10, 10

Accessories:

TVA Drills:
3 x 10 each side

Russian Twists:
3 x 20 each side @5kg
Rehab: (e.g., tennis elbow work, mobility)
Cardio: 30mins 3deg 4.5km/h


---
Pre-workout
1 scoop Pump Juice
1 scoop Night Warrior
3g L-Arginine
3g AAKG
3g Citrulline Malate
2g Vitamin C
10g Glycine
20mg x 3 Slupp
10mg Methylene Blue
600mg Alpha-GPC

---

Notes:

Training Notes:
Good pump, really good and vascular to begin with. Did feel exhausted a bit on the DB Incline Press, I put that down to a big week and weekend on the farm. Fencing the boundary and working cattle for sale.
But then got to Bench Press and felt good so did a couple of extra sets to just test myself and see how close I am to my maxes before the accident. Did get side tracked a bit talking with the gym owner.

Energy/motivation:
Again this was fine, even with the lacklustre DB Press to begin with.

Coaching adjustments:
No new adjustments

Miscellaneous thoughts

 

[Ulter]

No videos i wasn't in town when it happened.

thats too bad. i love seeing when storms rip off a roof lol.

 

[Wookie]

3rd December
Week 10 Day 3 — Daily Log

Fasted Body Weight: 101.6kg(-0.9kg)
Blood Pressure: 106/70
Steps: 10,325
Resting HR: 75 bpm
Notes:
Very interesting with another weight drop, havnt noticed a performance decrease so to me it was water/glycogen related.
Still up 500g from 2 Sundays ago check-in

---

Nutrition

Target Calories: 2650kcal
Target Macros: C: 300 | P: 270g | F: 50g
Actual Calories: 2673kcal
Actual Macros: C: 308g | P: 239g | F: 50g
Fibre: 25
Notes:
Getting much closer to being bang on with the revised macros. Protein down slightly but over all was good.


---

PEDs & Peptides

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

Injection Details:
LHS Glute 27gx13mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)

Performance / Fat Loss Aids:

Retatrutide - 2mg PW (SubQ)
Motsc – 1mg M-F
L-Carnitine – 600mg M-F

---
Side Effects & Adjustments:

There are a couple of changes to come when the products arrive.

---

Support Supplements:

No new changes

---

Recovery & Health:

Sleep: 7h 31m
Poor rating and score of 49
I did have multiple wake ups in the first half of the night but felt I slept really good in the second half. Wednesday mornings I normally get up with the wife at 3am before she leaves at 4am for work but this morning she told me not to and gi back to sleep, bless her. I needed that and feel it has made a huge difference to my day today


Hydration: 5L water + electrolytes
4L of electrolytes and easy 1L if not 2L in multiple other drinks like Preworkout etc

---

Training:

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

Chin Ups:
3 x 10 @BW
3 x 7 with 10kg plate chained to waist

DB Row:
50kg x 12, 10, 10 each side

Lat Pulldown Close Grip:
105kg x 4
95kg x 6, 4

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

Standing Face Pull:
26.25kg x 10
31.25kg x 10
36.25kg x 10

Seated Incline Curl:
Pair 20kg x 10, 10, 1p

Hammer Curl:
Pair 20kg x 12, 15, 15
Pair 12.5kg x 20

Accessories:

Oblique Crunch:
3 x 20 each side

Sit Up:
3 x 20

Rehab:

Wrist Twists/Spins:
3 x 20 each side @10kg

Cardio: 30mins 3deg 4.5km


---
Pre-workout
1 Scoop Pump Juice
2 Scoop Night Warrior (non stim)
3g L-Arginine
3g AAKG
3g Citrulline Malate
2g Vitamin C
2g Heart Salt

600mg Alpha-GPC
20mg Methylene Blue
20mg x 3 a day Slupp (@HeliosLabs)



---

Notes:

Training Notes:
Really good pump from the chin ups especially the weighted set. Felt like I was walking around like a rock ape . Had to mix the order of exercises up today as people machines were taken. This definitely affected my lat pulldown as I did the DB rows before instead of after. Standing Face pulls was another, normally im seated on lat machine wedged in. So it took some sets to try work out what loading I needed.

Energy/motivation:
Again was motivated for today, thos is the one I like most.

Coaching adjustments:
No new adjustments.

Miscellaneous thoughts:
Every second night I do direct injections with a peptide pen of the KLOW. 5 units above and below the 2 different sore points on my arm for a total of 20 units. Which is 5mg GHK-Cu, 1mg BPC-157, 1mg TB-500, 1mg KPV. I dont want to speak too soon but it is feeling better, even with todays heavy pull movements.

 

[ceo]

Ive started the KLOW stack, currently taking 5mg ghk, 1mg bp, 1mg tb, 1mg kpv twice a day. Every 3rd day with a peptide pen im administering directly above and below the 2 points. One on upper forearm and the other being lower bicep but off around to the side. So 5 units x 4 times which gives the same dose as mentioned above. Now its the waiting game for the scans.

bros hope that works!

 

[Wookie]

4th December
Week 10 Day 4 — Daily Log

Fasted Body Weight: 102.6kg(+0.7kg)
Blood Pressure: XXX/XX
Steps: 10,199
Resting HR: 77 bpm
Notes:
Bit of rush thos morning and never got blood pressure

---

Nutrition

Target Calories: 2650 kcal
Target Macros: C: 300g | P: 250g | F: 50g
Actual Calories: 2654 kcal
Actual Macros: C: 304g | P: 255g | F: 51g
Fibre: 29
Notes:
Another good day, dont understands My Fitness Pal sometimes. How can I be 4 Calories over target when im over on macros. Carbs and protein being around 4cals per gram and im 9g over with those 2 and fat being 9 cals per gram and im 1 over. That should be 45 cals over Target not 4.... anyways its close


---

PEDs & Peptides

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

Injection Details:
RHS VG 27gx13mm

Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)

Performance / Fat Loss Aids:

Retatrutide - 2mg PW (SubQ)
Motsc – 1mg M-F
L-Carnitine – 600mg M-F

---
Side Effects & Adjustments:


---

Support Supplements:

No new changes


---

Recovery & Health:

Sleep: 6h 16m Poor rating 46
Each time I change something, sleep appears to get better briefly then it returns to how it always is. I truly believe its originated from the car accident and the bulging disc. I'm going to try 1 more thing when it arrives.


Hydration: 4.5 L water + electrolytes


---

Training:

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

Main Lifts:

Leg Extension:
127.5kg x 15, 13, 8

Single Leg Press:
150kg x 10, 9 each side

Hack Squat:
180kg x 8, 8

Laying Leg Curl:
65kg x 7, 4

Smith Machine Standing Calf Raise:
170kg x 12, 13, 12

Smith Machine Seated Calf Raise:
150kg x 20, 20

Accessories:

Banded Pallof Press and Twist:
3 x 10 reps each side

Plank:
1 x 1.5mins
1 x 1min
Cardio: 20min 3deg 4.5km/h


---
Pre-workout
1 Scoop Pump Juice
1 Scoop Night Warrior
3g L-Arginine
3g AAKG
3g Citrulline Malate
2g L-Tyrosine
2g Vitamin C
2g heart salt
10mg Methylene Blue
600mg Alpha-GPC
3x 20mg day Slupp (@HeliosLabs)



---

Notes:

Training Notes:
Today was a bit off, I was i town all day so had pre packed pre workout and pre workout meal. But I think i consumed everything to close to each other just before training. Still increased weight on the hacks and Calf work, increased reps on the leg extension as its already maxes out. Didnt really get much of a pump today, not like other days. The quads were pumped and it was hard to walk at times, but still got in and got it done.

Energy/motivation:
The motivation was there, energy may have been lacking. Also started a bit earlier than normal so I could finish and watch my kids get their belt gradings for BJJ

Coaching adjustments:
None

Miscellaneous thoughts:
Just out of routine so out of sorts i guess but these days happen occasionally. Will be the same tomorrow. 2hr drive to city to do Xmas shopping then on way home try do another session before picking the kids up. Will have to have everything packed in the morning before leaving. Preworkout drink and meals plus post workout drink. One of the daily meals as well. All this can sit in the fridge in back of ute.

Pictures dont show much, also didnt realise pics were blurry. Admittedly the legs are about 1m long so will take some mass to look thick. Maybe clear felling the jungle could help as well

 

[LevButlerov]

4th December
Week 10 Day 4 — Daily Log

Fasted Body Weight: 102.6kg(+0.7kg)
Blood Pressure: XXX/XX
Steps: 10,199
Resting HR: 77 bpm
Notes:
Bit of rush thos morning and never got blood pressure

---

Nutrition

Target Calories: 2650 kcal
Target Macros: C: 300g | P: 250g | F: 50g
Actual Calories: 2654 kcal
Actual Macros: C: 304g | P: 255g | F: 51g
Fibre: 29
Notes:
Another good day, dont understands My Fitness Pal sometimes. How can I be 4 Calories over target when im over on macros. Carbs and protein being around 4cals per gram and im 9g over with those 2 and fat being 9 cals per gram and im 1 over. That should be 45 cals over Target not 4.... anyways its close


---

PEDs & Peptides

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

Injection Details:
RHS VG 27gx13mm

Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)

Performance / Fat Loss Aids:

Retatrutide - 2mg PW (SubQ)
Motsc – 1mg M-F
L-Carnitine – 600mg M-F

---
Side Effects & Adjustments:


---

Support Supplements:

No new changes


---

Recovery & Health:

Sleep: 6h 16m Poor rating 46
Each time I change something, sleep appears to get better briefly then it returns to how it always is. I truly believe its originated from the car accident and the bulging disc. I'm going to try 1 more thing when it arrives.


Hydration: 4.5 L water + electrolytes


---

Training:

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

Main Lifts:

Leg Extension:
127.5kg x 15, 13, 8

Single Leg Press:
150kg x 10, 9 each side

Hack Squat:
180kg x 8, 8

Laying Leg Curl:
65kg x 7, 4

Smith Machine Standing Calf Raise:
170kg x 12, 13, 12

Smith Machine Seated Calf Raise:
150kg x 20, 20

Accessories:

Banded Pallof Press and Twist:
3 x 10 reps each side

Plank:
1 x 1.5mins
1 x 1min
Cardio: 20min 3deg 4.5km/h


---
Pre-workout
1 Scoop Pump Juice
1 Scoop Night Warrior
3g L-Arginine
3g AAKG
3g Citrulline Malate
2g L-Tyrosine
2g Vitamin C
2g heart salt
10mg Methylene Blue
600mg Alpha-GPC
3x 20mg day Slupp (@HeliosLabs)



---

Notes:

Training Notes:
Today was a bit off, I was i town all day so had pre packed pre workout and pre workout meal. But I think i consumed everything to close to each other just before training. Still increased weight on the hacks and Calf work, increased reps on the leg extension as its already maxes out. Didnt really get much of a pump today, not like other days. The quads were pumped and it was hard to walk at times, but still got in and got it done.

Energy/motivation:
The motivation was there, energy may have been lacking. Also started a bit earlier than normal so I could finish and watch my kids get their belt gradings for BJJ

Coaching adjustments:
None

Miscellaneous thoughts:
Just out of routine so out of sorts i guess but these days happen occasionally. Will be the same tomorrow. 2hr drive to city to do Xmas shopping then on way home try do another session before picking the kids up. Will have to have everything packed in the morning before leaving. Preworkout drink and meals plus post workout drink. One of the daily meals as well. All this can sit in the fridge in back of ute.

Pictures dont show much, also didnt realise pics were blurry. Admittedly the legs are about 1m long so will take some mass to look thick. Maybe clear felling the jungle could help as well

Good legs in the pics you look thick through the quads @Wookie and you look like you are growing fast even on the lower sleep.

Strong log again and you pushed good weight on hacks and calves, 180kgs is impressive!


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

 

[Dreamer]

4th December
Week 10 Day 4 — Daily Log

Fasted Body Weight: 102.6kg(+0.7kg)
Blood Pressure: XXX/XX
Steps: 10,199
Resting HR: 77 bpm
Notes:
Bit of rush thos morning and never got blood pressure

---

Nutrition

Target Calories: 2650 kcal
Target Macros: C: 300g | P: 250g | F: 50g
Actual Calories: 2654 kcal
Actual Macros: C: 304g | P: 255g | F: 51g
Fibre: 29
Notes:
Another good day, dont understands My Fitness Pal sometimes. How can I be 4 Calories over target when im over on macros. Carbs and protein being around 4cals per gram and im 9g over with those 2 and fat being 9 cals per gram and im 1 over. That should be 45 cals over Target not 4.... anyways its close


---

PEDs & Peptides

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

Injection Details:
RHS VG 27gx13mm

Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)

Performance / Fat Loss Aids:

Retatrutide - 2mg PW (SubQ)
Motsc – 1mg M-F
L-Carnitine – 600mg M-F

---
Side Effects & Adjustments:


---

Support Supplements:

No new changes


---

Recovery & Health:

Sleep: 6h 16m Poor rating 46
Each time I change something, sleep appears to get better briefly then it returns to how it always is. I truly believe its originated from the car accident and the bulging disc. I'm going to try 1 more thing when it arrives.


Hydration: 4.5 L water + electrolytes


---

Training:

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

Main Lifts:

Leg Extension:
127.5kg x 15, 13, 8

Single Leg Press:
150kg x 10, 9 each side

Hack Squat:
180kg x 8, 8

Laying Leg Curl:
65kg x 7, 4

Smith Machine Standing Calf Raise:
170kg x 12, 13, 12

Smith Machine Seated Calf Raise:
150kg x 20, 20

Accessories:

Banded Pallof Press and Twist:
3 x 10 reps each side

Plank:
1 x 1.5mins
1 x 1min
Cardio: 20min 3deg 4.5km/h


---
Pre-workout
1 Scoop Pump Juice
1 Scoop Night Warrior
3g L-Arginine
3g AAKG
3g Citrulline Malate
2g L-Tyrosine
2g Vitamin C
2g heart salt
10mg Methylene Blue
600mg Alpha-GPC
3x 20mg day Slupp (@HeliosLabs)



---

Notes:

Training Notes:
Today was a bit off, I was i town all day so had pre packed pre workout and pre workout meal. But I think i consumed everything to close to each other just before training. Still increased weight on the hacks and Calf work, increased reps on the leg extension as its already maxes out. Didnt really get much of a pump today, not like other days. The quads were pumped and it was hard to walk at times, but still got in and got it done.

Energy/motivation:
The motivation was there, energy may have been lacking. Also started a bit earlier than normal so I could finish and watch my kids get their belt gradings for BJJ

Coaching adjustments:
None

Miscellaneous thoughts:
Just out of routine so out of sorts i guess but these days happen occasionally. Will be the same tomorrow. 2hr drive to city to do Xmas shopping then on way home try do another session before picking the kids up. Will have to have everything packed in the morning before leaving. Preworkout drink and meals plus post workout drink. One of the daily meals as well. All this can sit in the fridge in back of ute.

Pictures dont show much, also didnt realise pics were blurry. Admittedly the legs are about 1m long so will take some mass to look thick. Maybe clear felling the jungle could help as well

I like your pre workout, strong lifts too

 

[HarleyGuy]

3rd December
Week 10 Day 3 — Daily Log

Fasted Body Weight: 101.6kg(-0.9kg)
Blood Pressure: 106/70
Steps: 10,325
Resting HR: 75 bpm
Notes:
Very interesting with another weight drop, havnt noticed a performance decrease so to me it was water/glycogen related.
Still up 500g from 2 Sundays ago check-in

---

Nutrition

Target Calories: 2650kcal
Target Macros: C: 300 | P: 270g | F: 50g
Actual Calories: 2673kcal
Actual Macros: C: 308g | P: 239g | F: 50g
Fibre: 25
Notes:
Getting much closer to being bang on with the revised macros. Protein down slightly but over all was good.


---

PEDs & Peptides

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

Injection Details:
LHS Glute 27gx13mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)

Performance / Fat Loss Aids:

Retatrutide - 2mg PW (SubQ)
Motsc – 1mg M-F
L-Carnitine – 600mg M-F

---
Side Effects & Adjustments:

There are a couple of changes to come when the products arrive.

---

Support Supplements:

No new changes

---

Recovery & Health:

Sleep: 7h 31m
Poor rating and score of 49
I did have multiple wake ups in the first half of the night but felt I slept really good in the second half. Wednesday mornings I normally get up with the wife at 3am before she leaves at 4am for work but this morning she told me not to and gi back to sleep, bless her. I needed that and feel it has made a huge difference to my day today


Hydration: 5L water + electrolytes
4L of electrolytes and easy 1L if not 2L in multiple other drinks like Preworkout etc

---

Training:

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

Chin Ups:
3 x 10 @BW
3 x 7 with 10kg plate chained to waist

DB Row:
50kg x 12, 10, 10 each side

Lat Pulldown Close Grip:
105kg x 4
95kg x 6, 4

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

Standing Face Pull:
26.25kg x 10
31.25kg x 10
36.25kg x 10

Seated Incline Curl:
Pair 20kg x 10, 10, 1p

Hammer Curl:
Pair 20kg x 12, 15, 15
Pair 12.5kg x 20

Accessories:

Oblique Crunch:
3 x 20 each side

Sit Up:
3 x 20

Rehab:

Wrist Twists/Spins:
3 x 20 each side @10kg

Cardio: 30mins 3deg 4.5km


---
Pre-workout
1 Scoop Pump Juice
2 Scoop Night Warrior (non stim)
3g L-Arginine
3g AAKG
3g Citrulline Malate
2g Vitamin C
2g Heart Salt

600mg Alpha-GPC
20mg Methylene Blue
20mg x 3 a day Slupp (@HeliosLabs)



---

Notes:

Training Notes:
Really good pump from the chin ups especially the weighted set. Felt like I was walking around like a rock ape . Had to mix the order of exercises up today as people machines were taken. This definitely affected my lat pulldown as I did the DB rows before instead of after. Standing Face pulls was another, normally im seated on lat machine wedged in. So it took some sets to try work out what loading I needed.

Energy/motivation:
Again was motivated for today, thos is the one I like most.

Coaching adjustments:
No new adjustments.

Miscellaneous thoughts:
Every second night I do direct injections with a peptide pen of the KLOW. 5 units above and below the 2 different sore points on my arm for a total of 20 units. Which is 5mg GHK-Cu, 1mg BPC-157, 1mg TB-500, 1mg KPV. I dont want to speak too soon but it is feeling better, even with todays heavy pull movements.

Looking great brother!

Support Supplements:

No new changes

Try and post them every log update anyway, save us from scrolling/finding your supps each time

KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)

At that dose ED?

 

[Allupfromhere]

4th December
Week 10 Day 4 — Daily Log

Fasted Body Weight: 102.6kg(+0.7kg)
Blood Pressure: XXX/XX
Steps: 10,199
Resting HR: 77 bpm
Notes:
Bit of rush thos morning and never got blood pressure

---

Nutrition

Target Calories: 2650 kcal
Target Macros: C: 300g | P: 250g | F: 50g
Actual Calories: 2654 kcal
Actual Macros: C: 304g | P: 255g | F: 51g
Fibre: 29
Notes:
Another good day, dont understands My Fitness Pal sometimes. How can I be 4 Calories over target when im over on macros. Carbs and protein being around 4cals per gram and im 9g over with those 2 and fat being 9 cals per gram and im 1 over. That should be 45 cals over Target not 4.... anyways its close


---

PEDs & Peptides

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

Injection Details:
RHS VG 27gx13mm

Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)

Performance / Fat Loss Aids:

Retatrutide - 2mg PW (SubQ)
Motsc – 1mg M-F
L-Carnitine – 600mg M-F

---
Side Effects & Adjustments:


---

Support Supplements:

No new changes


---

Recovery & Health:

Sleep: 6h 16m Poor rating 46
Each time I change something, sleep appears to get better briefly then it returns to how it always is. I truly believe its originated from the car accident and the bulging disc. I'm going to try 1 more thing when it arrives.


Hydration: 4.5 L water + electrolytes


---

Training:

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

Main Lifts:

Leg Extension:
127.5kg x 15, 13, 8

Single Leg Press:
150kg x 10, 9 each side

Hack Squat:
180kg x 8, 8

Laying Leg Curl:
65kg x 7, 4

Smith Machine Standing Calf Raise:
170kg x 12, 13, 12

Smith Machine Seated Calf Raise:
150kg x 20, 20

Accessories:

Banded Pallof Press and Twist:
3 x 10 reps each side

Plank:
1 x 1.5mins
1 x 1min
Cardio: 20min 3deg 4.5km/h


---
Pre-workout
1 Scoop Pump Juice
1 Scoop Night Warrior
3g L-Arginine
3g AAKG
3g Citrulline Malate
2g L-Tyrosine
2g Vitamin C
2g heart salt
10mg Methylene Blue
600mg Alpha-GPC
3x 20mg day Slupp (@HeliosLabs)



---

Notes:

Training Notes:
Today was a bit off, I was i town all day so had pre packed pre workout and pre workout meal. But I think i consumed everything to close to each other just before training. Still increased weight on the hacks and Calf work, increased reps on the leg extension as its already maxes out. Didnt really get much of a pump today, not like other days. The quads were pumped and it was hard to walk at times, but still got in and got it done.

Energy/motivation:
The motivation was there, energy may have been lacking. Also started a bit earlier than normal so I could finish and watch my kids get their belt gradings for BJJ

Coaching adjustments:
None

Miscellaneous thoughts:
Just out of routine so out of sorts i guess but these days happen occasionally. Will be the same tomorrow. 2hr drive to city to do Xmas shopping then on way home try do another session before picking the kids up. Will have to have everything packed in the morning before leaving. Preworkout drink and meals plus post workout drink. One of the daily meals as well. All this can sit in the fridge in back of ute.

Pictures dont show much, also didnt realise pics were blurry. Admittedly the legs are about 1m long so will take some mass to look thick. Maybe clear felling the jungle could help as well

Strong legs brother, you move some big weight.... fell that jungle big rig and lets those bad boys out for show

 

[Wookie]

Good legs in the pics you look thick through the quads @Wookie and you look like you are growing fast even on the lower sleep.

Strong log again and you pushed good weight on hacks and calves, 180kgs is impressive!


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

Thanks brother

I like your pre workout, strong lifts too

Cheers, im just experimenting with a few different pump compounds as the stims arnt for me anymore. I do have some beetroot caps coming to add to the mix as well so will post when I try those.

Looking great brother!


Try and post them every log update anyway, save us from scrolling/finding your supps each time

At that dose ED?

Thank you

I can leave my supplements list in, I just thought it might be getting a bit monotonous but thanks for the feedback, appreciate it

With the KLOW, yes 1mg/1mg/1mg/5mg twice a day. Every second to third evening ill use a peptide pen do that same dose over 4 pins across the 2 sore points in my arm aroumd the brachioradialis/brachialis. Sort of top and bottom or above and below rhe are that is sore. Feedback so far is its making a difference touch wood. I will continue this for about another week then halve the total amount.

Strong legs brother, you move some big weight.... fell that jungle big rig and lets those bad boys out for show

Hahahah , ill tune the boss up to start the hedge trimmer up at least once anyways

 

[Allupfromhere]

Hahahah , ill tune the boss up to start the hedge trimmer up at least once anyways

 

[HarleyGuy]

Thanks brother

Cheers, im just experimenting with a few different pump compounds as the stims arnt for me anymore. I do have some beetroot caps coming to add to the mix as well so will post when I try those.

Thank you

I can leave my supplements list in, I just thought it might be getting a bit monotonous but thanks for the feedback, appreciate it

With the KLOW, yes 1mg/1mg/1mg/5mg twice a day. Every second to third evening ill use a peptide pen do that same dose over 4 pins across the 2 sore points in my arm aroumd the brachioradialis/brachialis. Sort of top and bottom or above and below rhe are that is sore. Feedback so far is its making a difference touch wood. I will continue this for about another week then halve the total amount.


Hahahah , ill tune the boss up to start the hedge trimmer up at least once anyways

Thank you

I can leave my supplements list in, I just thought it might be getting a bit monotonous but thanks for the feedback, appreciate it

With the KLOW, yes 1mg/1mg/1mg/5mg twice a day. Every second to third evening ill use a peptide pen do that same dose over 4 pins across the 2 sore points in my arm aroumd the brachioradialis/brachialis. Sort of top and bottom or above and below rhe are that is sore. Feedback so far is its making a difference touch wood. I will continue this for about another week then halve the total amount.

That’s a great dose. Add enhanced collagen peptide powder as a supplement (I use a protein scooper amount) and you’ll really heal up nice with that dose. Costco has good deals on this.

 

[agdog]

Rise of the Wookie!

The Next Chapter: My Lean Gain Log

Hey everyone,

After 6 months of cutting which the last 12 weeks were logged, I dropped 23 kg and completely reshaped my physique, performance, and mindset. That phase is now complete — and I’m ready to step into the next chapter: lean gains, recovery, and long-term progress.


I’m honoured to be sponsored by UGLOZ — shoutout to @UGL OZ and @UGL OZ Support Rep — who are providing the products and coaching for this journey. I’m also excited to be working with @Gains Man to guide my training and recovery. Their trust means a great deal, and I’ll be doing everything in my power to uphold it — pushing harder, staying accountable, and giving this run everything I’ve got.


---

Baseline Stats

Age: 42
Height: 192 cm
Weight: 95.9 kg (all time low was 94.1kg)
Estimated BF%: 11–12%

Something i never did with my cut log was to have starting or baseline measurements to compare/track progress

Measurements (relaxed, no pump):

Waist: 84cm

Arms:
Relaxed: R35.5cm / L35 cm
Flexed: R41.5cm/ L41 cm

Chest: 113cm

Thighs: R61cm / L60cm

Calves: R37 cm/ L37 cm

Neck: 43 cm



---

Goal

Build lean muscle while keeping condition tight

Improve recovery and resilience

Push strength and performance

Maintain optimal health markers



---

What to Expect

Regular entries: weight, nutrition, training, recovery, PED/supp updates

Weekly recaps: progress photos, measurements, reflections

Mindset notes: challenges, lessons, and wins


This isn’t just a numbers log — it’s the full journey, with the ups, downs, and everything in between.

Thanks for following along — I’m fired up to share this next stage with you all.

— Wookie

Transformation Pics attached


---

Current Cycle & Plan

Products supplied by the legends at @UGLOZ

Weekly Totals

Testosterone Enanthate (Test E): 525 mg @ 250 mg/mL

Equipoise (EQ): 280 mg @ 200 mg/mL

Nandrolone Phenylpropionate (NPP): 140 mg @ 100 mg/mL


Daily Pin (0.70 mL total = 70 units)

Test E — 0.30 mL (~30 units ≈ 75 mg)

EQ — 0.20 mL (~20 units ≈ 40 mg)

NPP — 0.20 mL (~20 units ≈ 20 mg)



---

Nutrition

Current Target: 1,930 kcal — 150C / 50F / 220P
New Target (Reverse): 2,330 kcal — 250C / 50F / 220P

This week: +100 g carbs (extra oats at breakfast + new pre-workout snack).

Breakfast — 957 cals | 80C / 19F / 107P

2 scoop oats

2 scoops protein powder

1 scoop Digestive Fusion

1 scoop Daily Greens

1 tbsp chia seeds

1 cup coconut water

1 cup egg whites

1 cup water

6g PB2

5 g taurine

6g MCT oil

9 g psyllium husk

200 g high protein Greek yoghurt

75 g blueberries


Lunch: Option 1 — 456 cals | 26C / 16F / 55P

2 × 95 g tin tuna

200 g high protein cottage cheese

50 g ricotta

3 corn thins

30 g peri-naise


Lunch: Option 2 — 436 cals | 23C / 16F / 51P

150 g high protein cottage cheese

100 g ricotta

40 g protein custard

30 g blueberries


Snack / Pre-workout — 359 cals | 80C / 1F / 7P

3 corn thins

1 medium banana

1 tbsp honey

1 serve sports fuel


Dinner (per serve) — 573 cals | 56C / 12F / 53P

1,400 g raw chicken thigh

350 g raw rice

600 g frozen veg
(split into 6 serves)



---

Daily Supplement Protocol

Health & Support

Citrus Bergamot — 600 mg

Bio-Curcumin (Turmeric) — 400 mg

Digestive Enzymes — as directed

Omega-3 + Olive & Sesame Oil — 2,000 mg total

EPA 700 mg, DHA 500 mg, Olive 300 mg, Sesame 10 mg


Vitamin D3 (1,000 IU) + K2 (45 mcg)

Selenium — 200 mcg

NAC — 600 mg

CoQ10 — 300 mg

ALA — 600 mg

Red Yeast Rice + CoQ10 — 1,200 mg / 100 mg

DihydroBerberine — 100 mg

P5P — 100 mg

Multivitamin — daily

Baby Aspirin — 100 mg

TUDCA — 1,200 mg

Vitamin C + D + Zinc — 1.2 g / 8.25 mcg / 10 mg

Magnesium Glycinate — 1,150 mg


Performance & Recovery

Creatine Monohydrate — 10 g

Psyllium Husk — 9 g

Taurine — 5 g

Bulk Nutrition Protein Matrix


Hydration & Electrolytes (per 2 L water)

Switch — ½ scoop

Endura — ½ scoop

Hydration Salts — ½ scoop

Diet Right — splash



---

🏋 Training

Format: Push / Pull / Legs / Cardio + Abs

Work up to 1 top set (8–12 reps) for main lifts

Bodyweight work = to failure

Building sets as needed

Rest as required


Push Day:

DB Incline Bench

BB Bench

Cable Fly

DB Laterals

Upright Row

Tricep Pushdown

DB Tricep Extensions


Pull Day:

Pull-Ups

Close-Grip Pulldown

DB Row

Reverse Fly

Face Pull

Preacher Curl

Hammer Curl


Legs:

Leg Extension

Single-Leg Press

Hack Squat

Lying Leg Curl

RDL

Standing Calf Raise

Seated Calf Raise


Cardio + Abs:

1 hr Cardio (choice)

Crunch

Lying Leg Raise (superset, no rest, to failure)

This journey isn’t just about my own progress — it’s also about showcasing the quality of UGLOZ products and the difference they make when paired with the right coaching, discipline, and consistency. Every step forward will reflect the standard they stand for, and I’m proud to represent that.


Let's get this show started

- Cheers Wookie

Crazy transformation man

 

[waggat]

3rd December
Week 10 Day 3 — Daily Log

Fasted Body Weight: 101.6kg(-0.9kg)
Blood Pressure: 106/70
Steps: 10,325
Resting HR: 75 bpm
Notes:
Very interesting with another weight drop, havnt noticed a performance decrease so to me it was water/glycogen related.
Still up 500g from 2 Sundays ago check-in

---

Nutrition

Target Calories: 2650kcal
Target Macros: C: 300 | P: 270g | F: 50g
Actual Calories: 2673kcal
Actual Macros: C: 308g | P: 239g | F: 50g
Fibre: 25
Notes:
Getting much closer to being bang on with the revised macros. Protein down slightly but over all was good.


---

PEDs & Peptides

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

Injection Details:
LHS Glute 27gx13mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)

Performance / Fat Loss Aids:

Retatrutide - 2mg PW (SubQ)
Motsc – 1mg M-F
L-Carnitine – 600mg M-F

---
Side Effects & Adjustments:

There are a couple of changes to come when the products arrive.

---

Support Supplements:

No new changes

---

Recovery & Health:

Sleep: 7h 31m
Poor rating and score of 49
I did have multiple wake ups in the first half of the night but felt I slept really good in the second half. Wednesday mornings I normally get up with the wife at 3am before she leaves at 4am for work but this morning she told me not to and gi back to sleep, bless her. I needed that and feel it has made a huge difference to my day today


Hydration: 5L water + electrolytes
4L of electrolytes and easy 1L if not 2L in multiple other drinks like Preworkout etc

---

Training:

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

Chin Ups:
3 x 10 @BW
3 x 7 with 10kg plate chained to waist

DB Row:
50kg x 12, 10, 10 each side

Lat Pulldown Close Grip:
105kg x 4
95kg x 6, 4

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

Standing Face Pull:
26.25kg x 10
31.25kg x 10
36.25kg x 10

Seated Incline Curl:
Pair 20kg x 10, 10, 1p

Hammer Curl:
Pair 20kg x 12, 15, 15
Pair 12.5kg x 20

Accessories:

Oblique Crunch:
3 x 20 each side

Sit Up:
3 x 20

Rehab:

Wrist Twists/Spins:
3 x 20 each side @10kg

Cardio: 30mins 3deg 4.5km


---
Pre-workout
1 Scoop Pump Juice
2 Scoop Night Warrior (non stim)
3g L-Arginine
3g AAKG
3g Citrulline Malate
2g Vitamin C
2g Heart Salt

600mg Alpha-GPC
20mg Methylene Blue
20mg x 3 a day Slupp (@HeliosLabs)



---

Notes:

Training Notes:
Really good pump from the chin ups especially the weighted set. Felt like I was walking around like a rock ape . Had to mix the order of exercises up today as people machines were taken. This definitely affected my lat pulldown as I did the DB rows before instead of after. Standing Face pulls was another, normally im seated on lat machine wedged in. So it took some sets to try work out what loading I needed.

Energy/motivation:
Again was motivated for today, thos is the one I like most.

Coaching adjustments:
No new adjustments.

Miscellaneous thoughts:
Every second night I do direct injections with a peptide pen of the KLOW. 5 units above and below the 2 different sore points on my arm for a total of 20 units. Which is 5mg GHK-Cu, 1mg BPC-157, 1mg TB-500, 1mg KPV. I dont want to speak too soon but it is feeling better, even with todays heavy pull movements.

Nice update mate. Good looking back and bi workout. Some big weights like 50kg db rows.

 

[waggat]

4th December
Week 10 Day 4 — Daily Log

Fasted Body Weight: 102.6kg(+0.7kg)
Blood Pressure: XXX/XX
Steps: 10,199
Resting HR: 77 bpm
Notes:
Bit of rush thos morning and never got blood pressure

---

Nutrition

Target Calories: 2650 kcal
Target Macros: C: 300g | P: 250g | F: 50g
Actual Calories: 2654 kcal
Actual Macros: C: 304g | P: 255g | F: 51g
Fibre: 29
Notes:
Another good day, dont understands My Fitness Pal sometimes. How can I be 4 Calories over target when im over on macros. Carbs and protein being around 4cals per gram and im 9g over with those 2 and fat being 9 cals per gram and im 1 over. That should be 45 cals over Target not 4.... anyways its close


---

PEDs & Peptides

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

Injection Details:
RHS VG 27gx13mm

Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)

Performance / Fat Loss Aids:

Retatrutide - 2mg PW (SubQ)
Motsc – 1mg M-F
L-Carnitine – 600mg M-F

---
Side Effects & Adjustments:


---

Support Supplements:

No new changes


---

Recovery & Health:

Sleep: 6h 16m Poor rating 46
Each time I change something, sleep appears to get better briefly then it returns to how it always is. I truly believe its originated from the car accident and the bulging disc. I'm going to try 1 more thing when it arrives.


Hydration: 4.5 L water + electrolytes


---

Training:

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

Main Lifts:

Leg Extension:
127.5kg x 15, 13, 8

Single Leg Press:
150kg x 10, 9 each side

Hack Squat:
180kg x 8, 8

Laying Leg Curl:
65kg x 7, 4

Smith Machine Standing Calf Raise:
170kg x 12, 13, 12

Smith Machine Seated Calf Raise:
150kg x 20, 20

Accessories:

Banded Pallof Press and Twist:
3 x 10 reps each side

Plank:
1 x 1.5mins
1 x 1min
Cardio: 20min 3deg 4.5km/h


---
Pre-workout
1 Scoop Pump Juice
1 Scoop Night Warrior
3g L-Arginine
3g AAKG
3g Citrulline Malate
2g L-Tyrosine
2g Vitamin C
2g heart salt
10mg Methylene Blue
600mg Alpha-GPC
3x 20mg day Slupp (@HeliosLabs)



---

Notes:

Training Notes:
Today was a bit off, I was i town all day so had pre packed pre workout and pre workout meal. But I think i consumed everything to close to each other just before training. Still increased weight on the hacks and Calf work, increased reps on the leg extension as its already maxes out. Didnt really get much of a pump today, not like other days. The quads were pumped and it was hard to walk at times, but still got in and got it done.

Energy/motivation:
The motivation was there, energy may have been lacking. Also started a bit earlier than normal so I could finish and watch my kids get their belt gradings for BJJ

Coaching adjustments:
None

Miscellaneous thoughts:
Just out of routine so out of sorts i guess but these days happen occasionally. Will be the same tomorrow. 2hr drive to city to do Xmas shopping then on way home try do another session before picking the kids up. Will have to have everything packed in the morning before leaving. Preworkout drink and meals plus post workout drink. One of the daily meals as well. All this can sit in the fridge in back of ute.

Pictures dont show much, also didnt realise pics were blurry. Admittedly the legs are about 1m long so will take some mass to look thick. Maybe clear felling the jungle could help as well

Big weights in this one as well mate like 180kg hack squats after the extensions and leg press!

 

[Wookie]

Weekly Review — Gain Phase | Week 10 (Ending 7th December)

---

Baseline & Overview

Starting Weight: 104.8kg
Current Weight: 102.6kg (-2.2kg)
Estimated Body Fat: ~11-12%
Average Sleep: ~ 6hrs 28m/night
Average Steps: ~10,285 per day
Average Resting HR: 78 bpm
Average High HR: 126 bpm
BP (avg): ~108/68

Measurements:
Forgot to do this morning fasted, will try to remember to do them tomorrow morning

---

Nutrition

Target Calories: ~2,650 kcal
Target Macros: C 300 g | P 250 g | F 50 g
Average Calories: ~2,469 kcal
Average Actual: C 273 g | P 223 g | F 46 g
Fibre: ~23 g
Hydration: 6 L daily + electrolytes

Notes:
Have worked out how the Amitriptyline and Mirtazapine effect the appetite.

Mirtazapine:
- Increases appetite through strong H1 antihistamine action
- Also hits 5-HT2C, which normally reduces appetite
- Result = intense hunger + cravings, especially at night

Amitriptyline:
-Blocks H1 receptors → hunger
- Blocks muscarinic receptors → carb cravings
- Sedation → lower NE → increased food drive
- Slows metabolism slightly
- These two together = one of the strongest appetite-increasing combos in medicine.
- They are used clinically for patients who need to gain weight.
- The appetite pathways these meds hit are different from the ones Retatrutide suppresses.

Cagrilintide from the legend @HeliosLabs introduced Saturday morning at 500mcg, found i still had cravings that afternoon. Took another 1.5mg Sunday morning and appetite is suppressed, I can still eat but its easy not to which will be beneficial for the afternoon/evening carb cravings

---

Recovery & Health

Sleep:
Average 6h 28min, not much change here other than about a 30min increase. I dont belive the increased melatonin, ashwanganda and Vitamin B complex to the night time stack has made any major changes. I do have some Mirabegron to try thanks to @Helios Labs. See if that can reduce the amount of leaks i need during the night which hopefully increase sleep and sleep quality by reducing wake ups.

Digestion:
Has been good with no issues to report, will monitor as the increased calories come into effect

Energy:
Over the week has been extremely good. I'm not noticing any performance issues from the lack of sleep or weight loss. This will also be attributed to the SLUPP-332 @Helios Labs I've been taking.

Weight:
Quite an interesting week with the weight fluctuations which I know is water/glycogen related. The Slupp would most definitely be helping to offset the odd over consumption of calories at times.
Over 2 weeks I am up only 100g but there has been spikes from low 102kg up to 105kg and back down into the mid 101kg, to finish the week at 102.6kg. At the moment im not to concerned about gains as I am more focused on not blowing out by over consuming cals.

Injuries:
Right arm niggle is still ongoing, I have found the KLOW is making a difference so far. Arm is still sore but not as much as it was. Ultrasound booked for tomorrow to see if there is anything visible to the brachioradialis/brachialis tendons.

Hydration:
6 L + electrolytes per day
Another good week of maintaining potassium higher than sodium. Still not at the 3:1 ratio. Have pink salt here just waiting on the potassium chloride to arrive. Will try a 300g : 100g mixture first

Conclusion:
Week 10 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ and @UGL OZ Support Rep
Strength still continues to increase across the board. Consistently setting new PB's of reps and weight even with my E2 tanked and low sleep. Even did Weighted chin ups this week for a first time, was pretty impressed with that.
Due to go for some bloods in the next week or 2 to see what the change in protocol has done to my E2.
Vitals are all good, especially happy with BP still as this is without any medical control.

Highlights:
- Strength increase across all movements still.
- 10kg on belt for weighted chin ups
- Maintaining Abs and vascularity with weight increase
- Vitals all on point.
- Finally know why im still having cravings.
- Started logging some quality products from @HeliosLabs

Improvement opportunities:
- Focus on hitting target calories
- Reduce over eating
- Better quality sleep

Next Week:
- Same as week before.
- Incorporate AB work daily
- Monitor and adjust the Reta/Cag combo to be sustainable which will take a few weeks to dial in

 

[LevButlerov]

Weekly Review — Gain Phase | Week 10 (Ending 7th December)

---

Baseline & Overview

Starting Weight: 104.8kg
Current Weight: 102.6kg (-2.2kg)
Estimated Body Fat: ~11-12%
Average Sleep: ~ 6hrs 28m/night
Average Steps: ~10,285 per day
Average Resting HR: 78 bpm
Average High HR: 126 bpm
BP (avg): ~108/68

Measurements:
Forgot to do this morning fasted, will try to remember to do them tomorrow morning

---

Nutrition

Target Calories: ~2,650 kcal
Target Macros: C 300 g | P 250 g | F 50 g
Average Calories: ~2,469 kcal
Average Actual: C 273 g | P 223 g | F 46 g
Fibre: ~23 g
Hydration: 6 L daily + electrolytes

Notes:
Have worked out how the Amitriptyline and Mirtazapine effect the appetite.

Mirtazapine:
- Increases appetite through strong H1 antihistamine action
- Also hits 5-HT2C, which normally reduces appetite
- Result = intense hunger + cravings, especially at night

Amitriptyline:
-Blocks H1 receptors → hunger
- Blocks muscarinic receptors → carb cravings
- Sedation → lower NE → increased food drive
- Slows metabolism slightly
- These two together = one of the strongest appetite-increasing combos in medicine.
- They are used clinically for patients who need to gain weight.
- The appetite pathways these meds hit are different from the ones Retatrutide suppresses.

Cagrilintide from the legend @HeliosLabs introduced Saturday morning at 500mcg, found i still had cravings that afternoon. Took another 1.5mg Sunday morning and appetite is suppressed, I can still eat but its easy not to which will be beneficial for the afternoon/evening carb cravings

---

Recovery & Health

Sleep:
Average 6h 28min, not much change here other than about a 30min increase. I dont belive the increased melatonin, ashwanganda and Vitamin B complex to the night time stack has made any major changes. I do have some Mirabegron to try thanks to @Helios Labs. See if that can reduce the amount of leaks i need during the night which hopefully increase sleep and sleep quality by reducing wake ups.

Digestion:
Has been good with no issues to report, will monitor as the increased calories come into effect

Energy:
Over the week has been extremely good. I'm not noticing any performance issues from the lack of sleep or weight loss. This will also be attributed to the SLUPP-332 @Helios Labs I've been taking.

Weight:
Quite an interesting week with the weight fluctuations which I know is water/glycogen related. The Slupp would most definitely be helping to offset the odd over consumption of calories at times.
Over 2 weeks I am up only 100g but there has been spikes from low 102kg up to 105kg and back down into the mid 101kg, to finish the week at 102.6kg. At the moment im not to concerned about gains as I am more focused on not blowing out by over consuming cals.

Injuries:
Right arm niggle is still ongoing, I have found the KLOW is making a difference so far. Arm is still sore but not as much as it was. Ultrasound booked for tomorrow to see if there is anything visible to the brachioradialis/brachialis tendons.

Hydration:
6 L + electrolytes per day
Another good week of maintaining potassium higher than sodium. Still not at the 3:1 ratio. Have pink salt here just waiting on the potassium chloride to arrive. Will try a 300g : 100g mixture first

Conclusion:
Week 10 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ and @UGL OZ Support Rep
Strength still continues to increase across the board. Consistently setting new PB's of reps and weight even with my E2 tanked and low sleep. Even did Weighted chin ups this week for a first time, was pretty impressed with that.
Due to go for some bloods in the next week or 2 to see what the change in protocol has done to my E2.
Vitals are all good, especially happy with BP still as this is without any medical control.

Highlights:
- Strength increase across all movements still.
- 10kg on belt for weighted chin ups
- Maintaining Abs and vascularity with weight increase
- Vitals all on point.
- Finally know why im still having cravings.
- Started logging some quality products from @HeliosLabs

Improvement opportunities:
- Focus on hitting target calories
- Reduce over eating
- Better quality sleep

Next Week:
- Same as week before.
- Incorporate AB work daily
- Monitor and adjust the Reta/Cag combo to be sustainable which will take a few weeks to dial in

Week is good I do like you're leaning out looking nice there @Wookie though sleep have you started to try to nap?

 

[Wookie]

Week is good I do like you're leaning out looking nice there @Wookie though sleep have you started to try to nap?

Thanks mate , down a nearly another kg this morning. I'll see how this week goes now with the cag. Yesterday was spot on for eating so the results will be interesting.
I do nap when I can, generally before getting ready to head into town to get the kids and go gym.
I do have some DSIP coming and will see what effect that has on sleep other than that it will be what it is and ill just have to manage it the best I can. Which will probably rely on naps more than anything.

 

[LevButlerov]

Thanks mate , down a nearly another kg this morning. I'll see how this week goes now with the cag. Yesterday was spot on for eating so the results will be interesting.
I do nap when I can, generally before getting ready to head into town to get the kids and go gym.
I do have some DSIP coming and will see what effect that has on sleep other than that it will be what it is and ill just have to manage it the best I can. Which will probably rely on naps more than anything.

down 1kg thats perfect stay steady dsip should help lets see @Wookie

 

[Wookie]

8th December
Week 11 Day 1 — Daily Log

Fasted Body Weight: 101.7kg(-0.9kg)
Blood Pressure: XXX/XX
Steps: 8,105
Resting HR: 78 bpm
Notes:

---

Nutrition

Target Calories: 2650 kcal
Target Macros: C: 300g | P: 250g | F: 50g
Actual Calories: 2635kcal
Actual Macros: C: 316g | P: 284g | F: 46g
Fibre: 30g
Notes:
The Cag has definitely made a difference on the appetite control, no evening cravings for carbs so far. Even eating meals in general i could stop halfway through which i wont do. This is going to make achieveing calorie goals much eaiser.

---

PEDs & Peptides

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

Injection Details:
RHS Delt 27gx13mm

Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)

Performance / Fat Loss Aids:

Retatrutide - 4mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM Preworkout)
Motsc – 1mg M-F (SubQ Preworkout)
Methylene Blue – 10mg daily

Cagrilintide – 2mg Thursday (HeliosLabs)
Mirabegron – 50mg (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)

---
Side Effects & Adjustments:

Have introduced Cagrilintide at 2mg per week to assist with appetite suppression amd cravings control. This will be dosed Thursday's and Reta Mondays.
Mirabegron added to see if it can reduce the amount of leaks I need a night which will lead to better sleep, hopefully.

SLUPP-332 at 20mg x 3 times a day

Having SLUPP-332 raws and being able to cap my own at a dosage I want is really good value. Allows for changes throughout various stages of cycles.

All of these products are sourced from @HeliosLabs

Any one interested in the raws hit @HeliosLabs up or join the tele chat and let them know Wookie sent you .

https://t.me/HeliosLabsau/1

---

Support Supplements:

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

---

Recovery & Health:

Sleep: 6h 28m
Score of 46, poor. I agree with this, 3 wake ups for a decent leak every time. I dont know what else i can try, DSIP is on its way other than that it is what it is and ill just have to deal with it and make do.


Hydration: 4 L water + electrolytes
Even tried only 4L yesterday to see if that would limit the amount of times I needed the toilet during the night. If anything it was one of the worse nights in a while.

---

Training:

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

Main Lifts:

Chin Ups:
BW 1 set 10
10kg 1 set 10
20kg x 7, 6

Incline Bench Press:
100kg x 3

Chest Fly Machine:
50kg x 10
60kg x 15
65kg x 10 - machine maxed out

Lat Pulldown:
100kg x 7, 4

Seated Cable Row V-Grip:
90kg x 8, 10

DB Shoulder Press:
Didn't do due to arm

Tricep Rope Pushdown:
38.75kg x 10, 11

Bicep Curl Cable:
41.25kg x 10, 10

Accessories:

Sit Up:
BW x 25, 20, 20

TVA Drills:
3 x 12 each side

---
Pre-workout
1 scoop Pump Juice
1 scoop Night Warrior
3g L-Arginine
3g AAKG
3g Citrulline Malate
2g Vitamin C
2g Heart Salt
10g Glycinate
20mg Slupp
10mg Methylene Blue

---

Notes:

Training Notes:
Started the day with chin ups as I wanted to see if i could do them with a 20kg plate chained to my waist. Got a really good pump from this, Started to do the BB Incline and I could feel my arm wasnt going to like this hence the 3 reps on top set. Maxed the fly machine out which i was impressed with. The sore arm impacted performance on the lat pulldown amd seated row. Decided against shoulder press as its knew this would be more aggravation and finished off with a nice party pump.

Energy/motivation:
Actually felt flat today, started off good this morning. Went into town for my ultrasound appointment on arm, while there got told the person they have on today can only do shoulders not forearm amd lower bicep.... wtf. Why book me in. Then later in the day received some news about a family member with an illness. Still got in and got it done but wasnt as enjoyable as it normally is.

Coaching adjustments:
None from weekly check-in, lets see how this week goes with hopefully stable weight amd food intake.

Miscellaneous thoughts:
Had some Nutricost L-Methylfolate 1000mg arrive today to add to supplement stack as i wish to increase Mots-c dose higher.

 

[LevButlerov]

8th December
Week 11 Day 1 — Daily Log

Fasted Body Weight: 101.7kg(-0.9kg)
Blood Pressure: XXX/XX
Steps: 8,105
Resting HR: 78 bpm
Notes:

---

Nutrition

Target Calories: 2650 kcal
Target Macros: C: 300g | P: 250g | F: 50g
Actual Calories: 2635kcal
Actual Macros: C: 316g | P: 284g | F: 46g
Fibre: 30g
Notes:
The Cag has definitely made a difference on the appetite control, no evening cravings for carbs so far. Even eating meals in general i could stop halfway through which i wont do. This is going to make achieveing calorie goals much eaiser.

---

PEDs & Peptides

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

Injection Details:
RHS Delt 27gx13mm

Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)

Performance / Fat Loss Aids:

Retatrutide - 4mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM Preworkout)
Motsc – 1mg M-F (SubQ Preworkout)
Methylene Blue – 10mg daily

Cagrilintide – 2mg Thursday (HeliosLabs)
Mirabegron – 50mg (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)

---
Side Effects & Adjustments:

Have introduced Cagrilintide at 2mg per week to assist with appetite suppression amd cravings control. This will be dosed Thursday's and Reta Mondays.
Mirabegron added to see if it can reduce the amount of leaks I need a night which will lead to better sleep, hopefully.

SLUPP-332 at 20mg x 3 times a day

Having SLUPP-332 raws and being able to cap my own at a dosage I want is really good value. Allows for changes throughout various stages of cycles.

All of these products are sourced from @HeliosLabs

Any one interested in the raws hit @HeliosLabs up or join the tele chat and let them know Wookie sent you .

https://t.me/HeliosLabsau/1

---

Support Supplements:

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

---

Recovery & Health:

Sleep: 6h 28m
Score of 46, poor. I agree with this, 3 wake ups for a decent leak every time. I dont know what else i can try, DSIP is on its way other than that it is what it is and ill just have to deal with it and make do.


Hydration: 4 L water + electrolytes
Even tried only 4L yesterday to see if that would limit the amount of times I needed the toilet during the night. If anything it was one of the worse nights in a while.

---

Training:

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

Main Lifts:

Chin Ups:
BW 1 set 10
10kg 1 set 10
20kg x 7, 6

Incline Bench Press:
100kg x 3

Chest Fly Machine:
50kg x 10
60kg x 15
65kg x 10 - machine maxed out

Lat Pulldown:
100kg x 7, 4

Seated Cable Row V-Grip:
90kg x 8, 10

DB Shoulder Press:
Didn't do due to arm

Tricep Rope Pushdown:
38.75kg x 10, 11

Bicep Curl Cable:
41.25kg x 10, 10

Accessories:

Sit Up:
BW x 25, 20, 20

TVA Drills:
3 x 12 each side

---
Pre-workout
1 scoop Pump Juice
1 scoop Night Warrior
3g L-Arginine
3g AAKG
3g Citrulline Malate
2g Vitamin C
2g Heart Salt
10g Glycinate
20mg Slupp
10mg Methylene Blue

---

Notes:

Training Notes:
Started the day with chin ups as I wanted to see if i could do them with a 20kg plate chained to my waist. Got a really good pump from this, Started to do the BB Incline and I could feel my arm wasnt going to like this hence the 3 reps on top set. Maxed the fly machine out which i was impressed with. The sore arm impacted performance on the lat pulldown amd seated row. Decided against shoulder press as its knew this would be more aggravation and finished off with a nice party pump.

Energy/motivation:
Actually felt flat today, started off good this morning. Went into town for my ultrasound appointment on arm, while there got told the person they have on today can only do shoulders not forearm amd lower bicep.... wtf. Why book me in. Then later in the day received some news about a family member with an illness. Still got in and got it done but wasnt as enjoyable as it normally is.

Coaching adjustments:
None from weekly check-in, lets see how this week goes with hopefully stable weight amd food intake.

Miscellaneous thoughts:
Had some Nutricost L-Methylfolate 1000mg arrive today to add to supplement stack as i wish to increase Mots-c dose higher.

Good training @Wookie 20kg weighted chin work is legit!
100kg incline press are solid
but be careful with your arm

 

[Wookie]

9th December
Week 11 Day 2 — Daily Log

Fasted Body Weight: 101 kg(-0.7kg)
Blood Pressure: 118/71
Steps: 9676
Resting HR: 79 bpm
Notes:
I expect the weight to move aroumd for a bit now that the appetite is under control. So not to concerned yet as its almost like finding a new baseline.

---

Nutrition

Target Calories: 2650 kcal
Target Macros: C: 300g | P: 250g | F: 50g
Actual Calories: 2594kcal
Actual Macros: C: 306g | P: 257g | F: 50g
Fibre: 28g
Notes:
Finally a feeling of normality to an extent. Appetite is suppressed not crushed. I can see how easily it would be not to eat but i know i have to so its working well.


---

PEDs & Peptides

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

Injection Details:
LHS Delt 27gx13mm, back to quads tomorrow ...


Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)

Performance / Fat Loss Aids:

Retatrutide - 4mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)

Cagrilintide – 2mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)

---
Side Effects & Adjustments:

I'll leave the new changes in for a few days before removing them.

On HeliosLabs recommendation have also added L-Methylfolate while using Mots-c

Have introduced Cagrilintide at 2mg per week to assist with appetite suppression and cravings control. This will be dosed Thursday's and Reta Mondays.

Mirabegron added to see if it can reduce the amount of leaks I need a night which will lead to better sleep, hopefully.

SLUPP-332 at 20mg x 3 times a day
All of these products are sourced from @HeliosLabs

Any one interested in the raws hit @HeliosLabs up and let them know Wookie sent you . Or join the tele chat

https://t.me/HeliosLabsau/1
---

Support Supplements:

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

Recovery & Health:

Sleep:
6h 45min Rating Poor score 48
3 or 4 wake ups again, all around needing a leak. I did forget to take the Mirabegron last night.

Hydration: 4.5 L water + electrolytes
Lower water dosnt seem to be making a difference on reducing the toilet wake ups. Will look at increasing back to around 6L.

---

Training:

Session Type: Lower

Warm-Up / Rehab: Daily perscribed followed by foam rolling and stretching

Main Lifts:

Laying Leg Curl:
65kg x 10, 6

DB Walking Lunges:
Pair of 30kg x 10, 10, 10 each side

Leg Extension:
127.5kg x 10, 10, 9

Back Extension (Weighted):
20kg x 10, 12, 10

Hip Abduction:
65kg x 8, 8, 7

Hip Adduction:
55kg x 8, 6

Standing Calf Raise DB
25kg x 20, 20, 20, 20 each side


Accessories: (short list)

Russian Twists:
7kg x 20, 20, 20 each side

Oblique Crunch:
BW x 20, 20, 20

Cardio: 30mins 3deg 4.5km/h

---
Pre-workout
1 Scoop Pump Juice
2 Scoop Night Warrior
3g AAKG
10g Glycine
Alpha-GPC 600mg
Methylene Blue 10mg
Slupp 20mg x 3 day

---

Notes:

Training Notes:
No real pump today, don't know if its ingredient based or temperature related. Felt a little flat but still increased weight across multiple exercises again. Walking DB lunges are brutal but admittedly did get a quad pump which then was amplified by Leg extensions.

Energy/motivation:
As mentioned I was feeling flat again, could just be the week for it. Still did what was needed to be done. Maybe a deload is needed.

Coaching adjustments:
No new adjustments

Miscellaneous thoughts:
Appetite is under control , i think i can feel signs of my E2 increasing the occasional nipple sensitivity, few other signs which i wont mention. Bloods will be due soon to confirm.

 

[LevButlerov]

9th December
Week 11 Day 2 — Daily Log

Fasted Body Weight: 101 kg(-0.7kg)
Blood Pressure: 118/71
Steps: 9676
Resting HR: 79 bpm
Notes:
I expect the weight to move aroumd for a bit now that the appetite is under control. So not to concerned yet as its almost like finding a new baseline.

---

Nutrition

Target Calories: 2650 kcal
Target Macros: C: 300g | P: 250g | F: 50g
Actual Calories: 2594kcal
Actual Macros: C: 306g | P: 257g | F: 50g
Fibre: 28g
Notes:
Finally a feeling of normality to an extent. Appetite is suppressed not crushed. I can see how easily it would be not to eat but i know i have to so its working well.


---

PEDs & Peptides

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

Injection Details:
LHS Delt 27gx13mm, back to quads tomorrow ...


Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)

Performance / Fat Loss Aids:

Retatrutide - 4mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)

Cagrilintide – 2mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)

---
Side Effects & Adjustments:

I'll leave the new changes in for a few days before removing them.

On HeliosLabs recommendation have also added L-Methylfolate while using Mots-c

Have introduced Cagrilintide at 2mg per week to assist with appetite suppression and cravings control. This will be dosed Thursday's and Reta Mondays.

Mirabegron added to see if it can reduce the amount of leaks I need a night which will lead to better sleep, hopefully.

SLUPP-332 at 20mg x 3 times a day
All of these products are sourced from @HeliosLabs

Any one interested in the raws hit @HeliosLabs up and let them know Wookie sent you . Or join the tele chat

https://t.me/HeliosLabsau/1
---

Support Supplements:

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

Recovery & Health:

Sleep:
6h 45min Rating Poor score 48
3 or 4 wake ups again, all around needing a leak. I did forget to take the Mirabegron last night.

Hydration: 4.5 L water + electrolytes
Lower water dosnt seem to be making a difference on reducing the toilet wake ups. Will look at increasing back to around 6L.

---

Training:

Session Type: Lower

Warm-Up / Rehab: Daily perscribed followed by foam rolling and stretching

Main Lifts:

Laying Leg Curl:
65kg x 10, 6

DB Walking Lunges:
Pair of 30kg x 10, 10, 10 each side

Leg Extension:
127.5kg x 10, 10, 9

Back Extension (Weighted):
20kg x 10, 12, 10

Hip Abduction:
65kg x 8, 8, 7

Hip Adduction:
55kg x 8, 6

Standing Calf Raise DB
25kg x 20, 20, 20, 20 each side


Accessories: (short list)

Russian Twists:
7kg x 20, 20, 20 each side

Oblique Crunch:
BW x 20, 20, 20

Cardio: 30mins 3deg 4.5km/h

---
Pre-workout
1 Scoop Pump Juice
2 Scoop Night Warrior
3g AAKG
10g Glycine
Alpha-GPC 600mg
Methylene Blue 10mg
Slupp 20mg x 3 day

---

Notes:

Training Notes:
No real pump today, don't know if its ingredient based or temperature related. Felt a little flat but still increased weight across multiple exercises again. Walking DB lunges are brutal but admittedly did get a quad pump which then was amplified by Leg extensions.

Energy/motivation:
As mentioned I was feeling flat again, could just be the week for it. Still did what was needed to be done. Maybe a deload is needed.

Coaching adjustments:
No new adjustments

Miscellaneous thoughts:
Appetite is under control , i think i can feel signs of my E2 increasing the occasional nipple sensitivity, few other signs which i wont mention. Bloods will be due soon to confirm.

Good shoulders, good legs @Wookie working your way up
you need more carbs in there imo way more

 

[Wookie]

10th December
Week 11 Day 3 — Daily Log

Fasted Body Weight: 100.8kg(-0.2kg)
Blood Pressure: 117/74
Steps: 10,138
Resting HR: 77 bpm
Notes:
Weight still stabilising id say, all other metrics are good

---

Nutrition

Target Calories: 2650 kcal
Target Macros: C: 300g | P: 250g | F: 50g
Actual Calories: 2618 kcal
Actual Macros: C: 304g | P: 254g | F: 53g
Fibre: 26g
Notes:
I dont know how im under target calories going by those macros. I should be 59 cals over not 32 cals under

---

PEDs & Peptides

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

Injection Details:
RHS Quad 27gx13mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)


Performance / Fat Loss Aids:

Retatrutide - 4mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)

Cagrilintide – 2mg PW (HeliosLabs)
Mirabegron – (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)

---

Side Effects & Adjustments:

Have introduced Cagrilintide at 2mg per week to assist with appetite suppression and cravings control.
This will be dosed Thursday's and Reta Mondays.

Mirabegron added to see if it can reduce the amount of leaks I need a night which will lead to better sleep, hopefully.

SLUPP-332 at 20mg x 3 times a day
All of these products are sourced from @HeliosLabs

Any one interested in the raws hit @HeliosLabs and let them know Wookie sent you . Or join the tele chat

https://t.me/HeliosLabsau/1

---

Support Supplements:

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


---

Recovery & Health:

Sleep: 7h 2m score 48 rating poor.
It was another interrupted sleep, maybe 2 wake ups for toilet. Did get a lot of REM tho at nearly 2 hours. I dont think any of the added extras are making a difference to my sleep. Will continue for another week or 2. I also have some DSIP coming, will try that when it arrives.


Hydration: 4.5 - 5 L water + electrolytes




---

Training:

Session Type: Puah

Warm-Up / Rehab: Daily perscribed
Main Lifts:

DB Incline Bench:
Pair 40kg x 8, 6

BB Bench Press:
120kg x 6, 4
130kg x 2
135kg x 1

DB Fly:
Pair 27.5kg x 12, 12

Lateral Raise:
Pair 15kg x 8
Pair 12.5kg x 10

Cable Upright Row:
43.75kg x 9, 9

Tricep Pushdown:
58.75kg x 10, 12

Single Arm Tri Extension Cable:
21.25kg x 6 each side
18.75kg x 10 each side

Accessories:

TVA Drills
3 x 20 each leg

Russian Twists
7kg x 20, 20, 20 each side

---
Pre-workout
1 scoop Pump Juice
2 scoop Night Warrior
10g Glycine
3g AAKG

50mg 5ammino1
Slup 20mg x 3

---

Notes:

Training Notes:
Had a massage this morning and all day was saying to myself "go light, treat like a deload " well that didn't really work.
I could feelbthe right arm in the db press, so had a more neutral grip. Then bench, what can I say? I had to test my self. If I had a spotter I would pushed further but I am happy with what was done. Felt a good pump today, pictures dont really show it but the striations in the chest are visible now. Didnt do any cardio or Rehab as had to be at the school for a function, one of my kids is a school leader next year so it was a bit of a handing over/graduation event.

Energy/motivation:
Today was a better day, i cut a few ingredients out of the Preworkout just to see if too much "stuff" was affecting overall performance. Which i think it was.

Coaching adjustments:
Food increase is on the cards if my weight keeps dropping, call it a little recomp.

Miscellaneous thoughts:
Can't think of anything atm. Sure as shit , once i post ill think of something and it will be to late.

 

[LevButlerov]

10th December
Week 11 Day 3 — Daily Log

Fasted Body Weight: 100.8kg(-0.2kg)
Blood Pressure: 117/74
Steps: 10,138
Resting HR: 77 bpm
Notes:
Weight still stabilising id say, all other metrics are good

---

Nutrition

Target Calories: 2650 kcal
Target Macros: C: 300g | P: 250g | F: 50g
Actual Calories: 2618 kcal
Actual Macros: C: 304g | P: 254g | F: 53g
Fibre: 26g
Notes:
I dont know how im under target calories going by those macros. I should be 59 cals over not 32 cals under

---

PEDs & Peptides

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

Injection Details:
RHS Quad 27gx13mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)


Performance / Fat Loss Aids:

Retatrutide - 4mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)

Cagrilintide – 2mg PW (HeliosLabs)
Mirabegron – (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)

---

Side Effects & Adjustments:

Have introduced Cagrilintide at 2mg per week to assist with appetite suppression and cravings control.
This will be dosed Thursday's and Reta Mondays.

Mirabegron added to see if it can reduce the amount of leaks I need a night which will lead to better sleep, hopefully.

SLUPP-332 at 20mg x 3 times a day
All of these products are sourced from @HeliosLabs

Any one interested in the raws hit @HeliosLabs and let them know Wookie sent you . Or join the tele chat

https://t.me/HeliosLabsau/1

---

Support Supplements:

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


---

Recovery & Health:

Sleep: 7h 2m score 48 rating poor.
It was another interrupted sleep, maybe 2 wake ups for toilet. Did get a lot of REM tho at nearly 2 hours. I dont think any of the added extras are making a difference to my sleep. Will continue for another week or 2. I also have some DSIP coming, will try that when it arrives.


Hydration: 4.5 - 5 L water + electrolytes




---

Training:

Session Type: Puah

Warm-Up / Rehab: Daily perscribed
Main Lifts:

DB Incline Bench:
Pair 40kg x 8, 6

BB Bench Press:
120kg x 6, 4
130kg x 2
135kg x 1

DB Fly:
Pair 27.5kg x 12, 12

Lateral Raise:
Pair 15kg x 8
Pair 12.5kg x 10

Cable Upright Row:
43.75kg x 9, 9

Tricep Pushdown:
58.75kg x 10, 12

Single Arm Tri Extension Cable:
21.25kg x 6 each side
18.75kg x 10 each side

Accessories:

TVA Drills
3 x 20 each leg

Russian Twists
7kg x 20, 20, 20 each side

---
Pre-workout
1 scoop Pump Juice
2 scoop Night Warrior
10g Glycine
3g AAKG

50mg 5ammino1
Slup 20mg x 3

---

Notes:

Training Notes:
Had a massage this morning and all day was saying to myself "go light, treat like a deload " well that didn't really work.
I could feelbthe right arm in the db press, so had a more neutral grip. Then bench, what can I say? I had to test my self. If I had a spotter I would pushed further but I am happy with what was done. Felt a good pump today, pictures dont really show it but the striations in the chest are visible now. Didnt do any cardio or Rehab as had to be at the school for a function, one of my kids is a school leader next year so it was a bit of a handing over/graduation event.

Energy/motivation:
Today was a better day, i cut a few ingredients out of the Preworkout just to see if too much "stuff" was affecting overall performance. Which i think it was.

Coaching adjustments:
Food increase is on the cards if my weight keeps dropping, call it a little recomp.

Miscellaneous thoughts:
Can't think of anything atm. Sure as shit , once i post ill think of something and it will be to late.

shoulders and arms look better you growing bigger in the pic @Wookie 130 to 135kg bench tests is good, your power is climbing well

 

[Wookie]

11th December
Week 11 Day 4 — Daily Log

Fasted Body Weight: 100.6kg(-0.2kg)
Blood Pressure: XXX/XX
Steps: 7184
Resting HR: 75 bpm
Notes:
Slight dip in weight, as previously mentioned i expect this to stabilise over the next few days as the cag really starts to work. Did forget to do a BP pressure reading thos morning.

---


Nutrition

Target Calories: 2650 kcal
Target Macros: C: 300g | P: 250g | F: 50g
Actual Calories: 2666 kcal
Actual Macros: C: 331g | P: 238g | F: 44g
Fibre: 20g
Notes:
Cag is working, food noise has been reduced which is finally good. Will be interesting to see what my cals should be given the steady decline in weight.


---

PEDs & Peptides

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

Injection Details:
LHS Quad 27gx13mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)

Performance / Fat Loss Aids:

Retatrutide - 4mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)

Cagrilintide – 2mg PW (HeliosLabs)
Mirabegron – (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)

---
Side Effects & Adjustments:

Have introduced Cagrilintide at 2mg per week to assist with appetite suppression amd cravings control. This will be dosed Thursday's and Reta Mondays.

Mirabegron added to see if it can reduce the amount of leaks I need a night which will lead to better sleep, hopefully.

SLUPP-332 at 20mg x 3 times a day
All of these products are sourced from @HeliosLabs.

Any one interested in the raws or any of the other products hit @HeliosLabs and let them know Wookie sent you . Or join the tele chat

https://t.me/HeliosLabsau/1

---

Support Supplements:

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


---

Recovery & Health:

Sleep: 7h 12m, Fair rating 62
2 wake ups that i can remember. The sleep felt a bit restless but ok. Maybe the Mirabegron is starting to work. Like everything else ive tried, ill continue to monitor over a number of days before drawing a conclusion on effectiveness.


Hydration: 4.5L water + electrolytes


---

Training:

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

Chin up:
BW x 10
+20kg one belt x 10, 6, 6

Close Grip Lat Pulldown:
100kg x 6, 6, 5

DB Row:
50kg x 10, 10, 10

DB Reverse Fly:
Pair 12.5kg x 12, 12

Seated Face Pull:
65kg x 10, 8, 8

Seated DB Curl:
Pair 20kg x 10, 10, 10

Hammer Curl:
40kg x 10, 10
35kg x 10


Accessories:

Oblique Crunch:
3 x 20 each side

Sit Up:
3 x 20

Cardio: 30mins 3deg 4km/h

---
Pre-workout
1 scoop Pump Juice
1 scoop Night Warrior
1 scoop Warrior
2g Vitamin C
3g AAKG
3g L-Arginine
3g Citrulline Malate

5ammino1 50mg
SLUPP-332 20mg x 3 day
Methylene Blue 10mg
Alpha-GPC 600mg

---

Notes:

Training Notes:
Big day today, 20kg Weighted chin ups. I never thought that would have been possible. Got a good pump today.from the chin ups, actually a really good movement to start the session off with. Could feel the heat and tingle from the Warrior Pre-workout (stim).
Can feel the slup adding more drive to the session and the cardio at the end is effortless.

Energy/motivation:
Energy and motivation was up today, could this have been attributed to the increased sleep... possibly. Or it could be the SLUPP-332

Coaching adjustments:
None atm

Miscellaneous thoughts:
Cag is working now which is great, its definitely been a good decision to introduce.
The Slupp is also playing its part looking at the weight decline with the controlled calories.

 

[Wookie]

down 1kg thats perfect stay steady dsip should help lets see @Wookie

I hope so, otherwise ill just have to manage it the best I can. Saw Dr today and said im ot going to keep throwing drugs at the problem.

Good training @Wookie 20kg weighted chin work is legit!
100kg incline press are solid
but be careful with your arm

Yeah im trying to. Ultrasound rebooked for next week confirmed with them the the person is actually able to do whatvi need wich was a yes so fingers

Good shoulders, good legs @Wookie working your way up
you need more carbs in there imo way more

I think its on the cards after the next check in, just keep an eye on the weight bit should be good.

shoulders and arms look better you growing bigger in the pic @Wookie 130 to 135kg bench tests is good, your power is climbing well

Its nearly back to where it was before the accident, Bench wise anyways. Havmt tested the other big compound moves yet.

 

[LevButlerov]

I hope so, otherwise ill just have to manage it the best I can. Saw Dr today and said im ot going to keep throwing drugs at the problem.

lets see how it goes be positive @Wookie

 

[LevButlerov]

Yeah im trying to. Ultrasound rebooked for next week confirmed with them the the person is actually able to do whatvi need wich was a yes so fingers

lets see it as it comes in

 

[LevButlerov]

11th December
Week 11 Day 4 — Daily Log

Fasted Body Weight: 100.6kg(-0.2kg)
Blood Pressure: XXX/XX
Steps: 7184
Resting HR: 75 bpm
Notes:
Slight dip in weight, as previously mentioned i expect this to stabilise over the next few days as the cag really starts to work. Did forget to do a BP pressure reading thos morning.

---


Nutrition

Target Calories: 2650 kcal
Target Macros: C: 300g | P: 250g | F: 50g
Actual Calories: 2666 kcal
Actual Macros: C: 331g | P: 238g | F: 44g
Fibre: 20g
Notes:
Cag is working, food noise has been reduced which is finally good. Will be interesting to see what my cals should be given the steady decline in weight.


---

PEDs & Peptides

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

Injection Details:
LHS Quad 27gx13mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)

Performance / Fat Loss Aids:

Retatrutide - 4mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)

Cagrilintide – 2mg PW (HeliosLabs)
Mirabegron – (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)

---
Side Effects & Adjustments:

Have introduced Cagrilintide at 2mg per week to assist with appetite suppression amd cravings control. This will be dosed Thursday's and Reta Mondays.

Mirabegron added to see if it can reduce the amount of leaks I need a night which will lead to better sleep, hopefully.

SLUPP-332 at 20mg x 3 times a day
All of these products are sourced from @HeliosLabs.

Any one interested in the raws or any of the other products hit @HeliosLabs and let them know Wookie sent you . Or join the tele chat

https://t.me/HeliosLabsau/1

---

Support Supplements:

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


---

Recovery & Health:

Sleep: 7h 12m, Fair rating 62
2 wake ups that i can remember. The sleep felt a bit restless but ok. Maybe the Mirabegron is starting to work. Like everything else ive tried, ill continue to monitor over a number of days before drawing a conclusion on effectiveness.


Hydration: 4.5L water + electrolytes


---

Training:

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

Chin up:
BW x 10
+20kg one belt x 10, 6, 6

Close Grip Lat Pulldown:
100kg x 6, 6, 5

DB Row:
50kg x 10, 10, 10

DB Reverse Fly:
Pair 12.5kg x 12, 12

Seated Face Pull:
65kg x 10, 8, 8

Seated DB Curl:
Pair 20kg x 10, 10, 10

Hammer Curl:
40kg x 10, 10
35kg x 10


Accessories:

Oblique Crunch:
3 x 20 each side

Sit Up:
3 x 20

Cardio: 30mins 3deg 4km/h

---
Pre-workout
1 scoop Pump Juice
1 scoop Night Warrior
1 scoop Warrior
2g Vitamin C
3g AAKG
3g L-Arginine
3g Citrulline Malate

5ammino1 50mg
SLUPP-332 20mg x 3 day
Methylene Blue 10mg
Alpha-GPC 600mg

---

Notes:

Training Notes:
Big day today, 20kg Weighted chin ups. I never thought that would have been possible. Got a good pump today.from the chin ups, actually a really good movement to start the session off with. Could feel the heat and tingle from the Warrior Pre-workout (stim).
Can feel the slup adding more drive to the session and the cardio at the end is effortless.

Energy/motivation:
Energy and motivation was up today, could this have been attributed to the increased sleep... possibly. Or it could be the SLUPP-332

Coaching adjustments:
None atm

Miscellaneous thoughts:
Cag is working now which is great, its definitely been a good decision to introduce.
The Slupp is also playing its part looking at the weight decline with the controlled calories.

View attachment 153773View attachment 153774

Good arms and shoulders in the pics @Wookie
20kg weighted chins and 50kg rows look fuller across the upper.
Your macros are clean but you can bump fats a bit

 

[Allupfromhere]

11th December
Week 11 Day 4 — Daily Log

Fasted Body Weight: 100.6kg(-0.2kg)
Blood Pressure: XXX/XX
Steps: 7184
Resting HR: 75 bpm
Notes:
Slight dip in weight, as previously mentioned i expect this to stabilise over the next few days as the cag really starts to work. Did forget to do a BP pressure reading thos morning.

---


Nutrition

Target Calories: 2650 kcal
Target Macros: C: 300g | P: 250g | F: 50g
Actual Calories: 2666 kcal
Actual Macros: C: 331g | P: 238g | F: 44g
Fibre: 20g
Notes:
Cag is working, food noise has been reduced which is finally good. Will be interesting to see what my cals should be given the steady decline in weight.


---

PEDs & Peptides

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

Injection Details:
LHS Quad 27gx13mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)

Performance / Fat Loss Aids:

Retatrutide - 4mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)

Cagrilintide – 2mg PW (HeliosLabs)
Mirabegron – (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)

---
Side Effects & Adjustments:

Have introduced Cagrilintide at 2mg per week to assist with appetite suppression amd cravings control. This will be dosed Thursday's and Reta Mondays.

Mirabegron added to see if it can reduce the amount of leaks I need a night which will lead to better sleep, hopefully.

SLUPP-332 at 20mg x 3 times a day
All of these products are sourced from @HeliosLabs.

Any one interested in the raws or any of the other products hit @HeliosLabs and let them know Wookie sent you . Or join the tele chat

https://t.me/HeliosLabsau/1

---

Support Supplements:

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


---

Recovery & Health:

Sleep: 7h 12m, Fair rating 62
2 wake ups that i can remember. The sleep felt a bit restless but ok. Maybe the Mirabegron is starting to work. Like everything else ive tried, ill continue to monitor over a number of days before drawing a conclusion on effectiveness.


Hydration: 4.5L water + electrolytes


---

Training:

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

Chin up:
BW x 10
+20kg one belt x 10, 6, 6

Close Grip Lat Pulldown:
100kg x 6, 6, 5

DB Row:
50kg x 10, 10, 10

DB Reverse Fly:
Pair 12.5kg x 12, 12

Seated Face Pull:
65kg x 10, 8, 8

Seated DB Curl:
Pair 20kg x 10, 10, 10

Hammer Curl:
40kg x 10, 10
35kg x 10


Accessories:

Oblique Crunch:
3 x 20 each side

Sit Up:
3 x 20

Cardio: 30mins 3deg 4km/h

---
Pre-workout
1 scoop Pump Juice
1 scoop Night Warrior
1 scoop Warrior
2g Vitamin C
3g AAKG
3g L-Arginine
3g Citrulline Malate

5ammino1 50mg
SLUPP-332 20mg x 3 day
Methylene Blue 10mg
Alpha-GPC 600mg

---

Notes:

Training Notes:
Big day today, 20kg Weighted chin ups. I never thought that would have been possible. Got a good pump today.from the chin ups, actually a really good movement to start the session off with. Could feel the heat and tingle from the Warrior Pre-workout (stim).
Can feel the slup adding more drive to the session and the cardio at the end is effortless.

Energy/motivation:
Energy and motivation was up today, could this have been attributed to the increased sleep... possibly. Or it could be the SLUPP-332

Coaching adjustments:
None atm

Miscellaneous thoughts:
Cag is working now which is great, its definitely been a good decision to introduce.
The Slupp is also playing its part looking at the weight decline with the controlled calories.

View attachment 153773View attachment 153774

Updates are as detailed as your physique brother
Such big movement toward the mita enhancing compounds, for good reason too. Slu gain big attraction recently will be looking into it myself to implement as my cut get further. How you finding it from @HeliosLabs?

 

[Wookie]

Updates are as detailed as your physique brother
Such big movement toward the mita enhancing compounds, for good reason too. Slu gain big attraction recently will be looking into it myself to implement as my cut get further. How you finding it from @HeliosLabs?

Mate I can't speak highly enough of @HeliosLabs.
From start to finish the entire process is sweet. Detailed information for the bits I dont understand which makes purchasing comfortable. Even to the point where if you dont need a product for whatever the reason is, ie not suitable for current bulk or cut they will say that instead of just pushing a sale.
The Slu is definitely helping with the fluctuations in weight before I knew what the issue was. Now that is under control it will be interesting to see results for the next few weeks.
Definitely a vendor ill recommend to anyone

 

[Mobster]

How do you work out the fractions of a ml to daily dose?

 

[Wookie]

How do you work out the fractions of a ml to daily dose?

Haha yeah I know its bloody hard. Round while numbers are better. I use slin pins and do my best to get it as close as possible to the required units on the draw.

 

[Wookie]

12th December
Week 11 Day 5 — Daily Log

Fasted Body Weight: 100.9kg(+0.3kg)
Blood Pressure: 99/65
Steps: 8,002
Resting HR: 75 bpm

---

Nutrition

Target Calories: 2650 kcal
Target Macros: C: 300g | P: 250g | F: 50g
Actual Calories: 2653 kcal
Actual Macros: C: 315g | P: 268g | F: 42g
Fibre: 40g
Notes:
Another good day achieveing target or close to



---

PEDs & Peptides

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

Injection Details: (site, rotation, notes)

Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)



Performance / Fat Loss Aids:

Retatrutide - 4mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)

Cagrilintide – 2mg PW (HeliosLabs)
Mirabegron – (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)

---
Side Effects & Adjustments:

I'll leave the new changes in for a few days before removing them.

On HeliosLabs recommendation have also added L-Methylfolate while using Mots-c

Have introduced Cagrilintide at 2mg per week to assist with appetite suppression and cravings control. This will be dosed Thursday's and Reta Mondays.

Mirabegron added to see if it can reduce the amount of leaks I need a night which will lead to better sleep, hopefully.

SLUPP-332 at 20mg x 3 times a day
All of these products are sourced from @HeliosLabs

Any one interested in the raws hit @HeliosLabs and let them know Wookie sent you . Or join the tele chat

https://t.me/HeliosLabsau/1
---


---

Support Supplements:

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


---

Recovery & Health:

Sleep: 8h 11m, Score 50 Rating poor
Only 1 wake up that I can remember . It felt like a good sleep to me, maybe the slight reduction in hydration and the Mirabegron are working. Just have to be mindful of reducing the Hydration to much as it could then have negative affects on blood while using EQ.


Hydration: 4.5 L water + electrolytes


---

Training:

Session Type: Leg
Warm-Up / Rehab: Foam roller and couch stretches

Main Lifts:

Leg Extension:
40kg x 30
127.5kg x 20, 19, 12

Seated Single Leg Press:
100kg x 10, 10 each side

Hack Squat:
160kg x 10
200kg x 8, 8

Laying Leg Curl:
67.5kg x 10, 7

Straight Leg Deadlift:
100kg x 10, 10

Smith Machine Calf Raise:
180kg x 12, 12

Seated Calf Raise on Seated Leg Press:
150kg x 15
160kg x 13, 13

Accessories:.
Banded Pallof Press Rotation:
3 x 10 each side

Plank:
2 x 1:30

Cardio:
30mins 3deg 4.5km/h

---
Pre-workout
Full Clip (DMAA based)
1 scoop Pump Juice
20g glycerine
2g Vitamin C

20mg x 3 slup
10mg Methylene Blue
600mg Alpha-GPC

---

Notes:

Training Notes:
Good session today, didnt have as much of a pump like other days, also didnt really feel anything from the DMAA based stim preworkout other than warmth or increased body heat.
Another day of increased reps and or weight PB's.
Took it easy on the single leg press as I wanted to push the hack Squats more.
Loading and uploading the Smith is nearly as much of a workout as the actual exercise.
Tried Seated Calf raises on the leg press for something different. With the Slu I can notice the cardio is a breeze, even tho its LISS anyways.

Energy/motivation:
Good Energy and motivation over the recent slump

Coaching adjustments:
None so far

Miscellaneous thoughts:
What i have noticed with the cag for me is it takes about 24hr for it to fully kick in. Now the next bit is seeing what effect a reduced dose of reta on Monday will have.
The potassium chloride arrived today, so over the weekend I'll trial making my own blend.
Starting to see some leg veins under the forrest

 

[stevesmi]

@Wookie heck of an update here. you laid out a lot of cool stuff. curious to hear about cagril and how it works for you too

11th December
Week 11 Day 4 — Daily Log

Fasted Body Weight: 100.6kg(-0.2kg)
Blood Pressure: XXX/XX
Steps: 7184
Resting HR: 75 bpm
Notes:
Slight dip in weight, as previously mentioned i expect this to stabilise over the next few days as the cag really starts to work. Did forget to do a BP pressure reading thos morning.

---


Nutrition

Target Calories: 2650 kcal
Target Macros: C: 300g | P: 250g | F: 50g
Actual Calories: 2666 kcal
Actual Macros: C: 331g | P: 238g | F: 44g
Fibre: 20g
Notes:
Cag is working, food noise has been reduced which is finally good. Will be interesting to see what my cals should be given the steady decline in weight.


---

PEDs & Peptides

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

Injection Details:
LHS Quad 27gx13mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)

Performance / Fat Loss Aids:

Retatrutide - 4mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)

Cagrilintide – 2mg PW (HeliosLabs)
Mirabegron – (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)

---
Side Effects & Adjustments:

Have introduced Cagrilintide at 2mg per week to assist with appetite suppression amd cravings control. This will be dosed Thursday's and Reta Mondays.

Mirabegron added to see if it can reduce the amount of leaks I need a night which will lead to better sleep, hopefully.

SLUPP-332 at 20mg x 3 times a day
All of these products are sourced from @HeliosLabs.

Any one interested in the raws or any of the other products hit @HeliosLabs and let them know Wookie sent you . Or join the tele chat

https://t.me/HeliosLabsau/1

---

Support Supplements:

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


---

Recovery & Health:

Sleep: 7h 12m, Fair rating 62
2 wake ups that i can remember. The sleep felt a bit restless but ok. Maybe the Mirabegron is starting to work. Like everything else ive tried, ill continue to monitor over a number of days before drawing a conclusion on effectiveness.


Hydration: 4.5L water + electrolytes


---

Training:

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

Chin up:
BW x 10
+20kg one belt x 10, 6, 6

Close Grip Lat Pulldown:
100kg x 6, 6, 5

DB Row:
50kg x 10, 10, 10

DB Reverse Fly:
Pair 12.5kg x 12, 12

Seated Face Pull:
65kg x 10, 8, 8

Seated DB Curl:
Pair 20kg x 10, 10, 10

Hammer Curl:
40kg x 10, 10
35kg x 10


Accessories:

Oblique Crunch:
3 x 20 each side

Sit Up:
3 x 20

Cardio: 30mins 3deg 4km/h

---
Pre-workout
1 scoop Pump Juice
1 scoop Night Warrior
1 scoop Warrior
2g Vitamin C
3g AAKG
3g L-Arginine
3g Citrulline Malate

5ammino1 50mg
SLUPP-332 20mg x 3 day
Methylene Blue 10mg
Alpha-GPC 600mg

---

Notes:

Training Notes:
Big day today, 20kg Weighted chin ups. I never thought that would have been possible. Got a good pump today.from the chin ups, actually a really good movement to start the session off with. Could feel the heat and tingle from the Warrior Pre-workout (stim).
Can feel the slup adding more drive to the session and the cardio at the end is effortless.

Energy/motivation:
Energy and motivation was up today, could this have been attributed to the increased sleep... possibly. Or it could be the SLUPP-332

Coaching adjustments:
None atm

Miscellaneous thoughts:
Cag is working now which is great, its definitely been a good decision to introduce.
The Slupp is also playing its part looking at the weight decline with the controlled calories.

View attachment 153773View attachment 153774

 

[Ulter]

11th December
Week 11 Day 4 — Daily Log

Fasted Body Weight: 100.6kg(-0.2kg)
Blood Pressure: XXX/XX
Steps: 7184
Resting HR: 75 bpm
Notes:
Slight dip in weight, as previously mentioned i expect this to stabilise over the next few days as the cag really starts to work. Did forget to do a BP pressure reading thos morning.

---


Nutrition

Target Calories: 2650 kcal
Target Macros: C: 300g | P: 250g | F: 50g
Actual Calories: 2666 kcal
Actual Macros: C: 331g | P: 238g | F: 44g
Fibre: 20g
Notes:
Cag is working, food noise has been reduced which is finally good. Will be interesting to see what my cals should be given the steady decline in weight.


---

PEDs & Peptides

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

Injection Details:
LHS Quad 27gx13mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)

Performance / Fat Loss Aids:

Retatrutide - 4mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)

Cagrilintide – 2mg PW (HeliosLabs)
Mirabegron – (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)

---
Side Effects & Adjustments:

Have introduced Cagrilintide at 2mg per week to assist with appetite suppression amd cravings control. This will be dosed Thursday's and Reta Mondays.

Mirabegron added to see if it can reduce the amount of leaks I need a night which will lead to better sleep, hopefully.

SLUPP-332 at 20mg x 3 times a day
All of these products are sourced from @HeliosLabs.

Any one interested in the raws or any of the other products hit @HeliosLabs and let them know Wookie sent you . Or join the tele chat

https://t.me/HeliosLabsau/1

---

Support Supplements:

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


---

Recovery & Health:

Sleep: 7h 12m, Fair rating 62
2 wake ups that i can remember. The sleep felt a bit restless but ok. Maybe the Mirabegron is starting to work. Like everything else ive tried, ill continue to monitor over a number of days before drawing a conclusion on effectiveness.


Hydration: 4.5L water + electrolytes


---

Training:

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

Chin up:
BW x 10
+20kg one belt x 10, 6, 6

Close Grip Lat Pulldown:
100kg x 6, 6, 5

DB Row:
50kg x 10, 10, 10

DB Reverse Fly:
Pair 12.5kg x 12, 12

Seated Face Pull:
65kg x 10, 8, 8

Seated DB Curl:
Pair 20kg x 10, 10, 10

Hammer Curl:
40kg x 10, 10
35kg x 10


Accessories:

Oblique Crunch:
3 x 20 each side

Sit Up:
3 x 20

Cardio: 30mins 3deg 4km/h

---
Pre-workout
1 scoop Pump Juice
1 scoop Night Warrior
1 scoop Warrior
2g Vitamin C
3g AAKG
3g L-Arginine
3g Citrulline Malate

5ammino1 50mg
SLUPP-332 20mg x 3 day
Methylene Blue 10mg
Alpha-GPC 600mg

---

Notes:

Training Notes:
Big day today, 20kg Weighted chin ups. I never thought that would have been possible. Got a good pump today.from the chin ups, actually a really good movement to start the session off with. Could feel the heat and tingle from the Warrior Pre-workout (stim).
Can feel the slup adding more drive to the session and the cardio at the end is effortless.

Energy/motivation:
Energy and motivation was up today, could this have been attributed to the increased sleep... possibly. Or it could be the SLUPP-332

Coaching adjustments:
None atm

Miscellaneous thoughts:
Cag is working now which is great, its definitely been a good decision to introduce.
The Slupp is also playing its part looking at the weight decline with the controlled calories.

View attachment 153773View attachment 153774

You are looking fantastic on the training. Keep up the good work. The way you throw around the iron is very motivational. Great way To end the week. @Wookie

 

[ROIDDERS]

12th December
Week 11 Day 5 — Daily Log

Fasted Body Weight: 100.9kg(+0.3kg)
Blood Pressure: 99/65
Steps: 8,002
Resting HR: 75 bpm

---

Nutrition

Target Calories: 2650 kcal
Target Macros: C: 300g | P: 250g | F: 50g
Actual Calories: 2653 kcal
Actual Macros: C: 315g | P: 268g | F: 42g
Fibre: 40g
Notes:
Another good day achieveing target or close to



---

PEDs & Peptides

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

Injection Details: (site, rotation, notes)

Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)



Performance / Fat Loss Aids:

Retatrutide - 4mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)

Cagrilintide – 2mg PW (HeliosLabs)
Mirabegron – (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)

---
Side Effects & Adjustments:

I'll leave the new changes in for a few days before removing them.

On HeliosLabs recommendation have also added L-Methylfolate while using Mots-c

Have introduced Cagrilintide at 2mg per week to assist with appetite suppression and cravings control. This will be dosed Thursday's and Reta Mondays.

Mirabegron added to see if it can reduce the amount of leaks I need a night which will lead to better sleep, hopefully.

SLUPP-332 at 20mg x 3 times a day
All of these products are sourced from @HeliosLabs

Any one interested in the raws hit @HeliosLabs and let them know Wookie sent you . Or join the tele chat

https://t.me/HeliosLabsau/1
---


---

Support Supplements:

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


---

Recovery & Health:

Sleep: 8h 11m, Score 50 Rating poor
Only 1 wake up that I can remember . It felt like a good sleep to me, maybe the slight reduction in hydration and the Mirabegron are working. Just have to be mindful of reducing the Hydration to much as it could then have negative affects on blood while using EQ.


Hydration: 4.5 L water + electrolytes


---

Training:

Session Type: Leg
Warm-Up / Rehab: Foam roller and couch stretches

Main Lifts:

Leg Extension:
40kg x 30
127.5kg x 20, 19, 12

Seated Single Leg Press:
100kg x 10, 10 each side

Hack Squat:
160kg x 10
200kg x 8, 8

Laying Leg Curl:
67.5kg x 10, 7

Straight Leg Deadlift:
100kg x 10, 10

Smith Machine Calf Raise:
180kg x 12, 12

Seated Calf Raise on Seated Leg Press:
150kg x 15
160kg x 13, 13

Accessories:.
Banded Pallof Press Rotation:
3 x 10 each side

Plank:
2 x 1:30

Cardio:
30mins 3deg 4.5km/h

---
Pre-workout
Full Clip (DMAA based)
1 scoop Pump Juice
20g glycerine
2g Vitamin C

20mg x 3 slup
10mg Methylene Blue
600mg Alpha-GPC

---

Notes:

Training Notes:
Good session today, didnt have as much of a pump like other days, also didnt really feel anything from the DMAA based stim preworkout other than warmth or increased body heat.
Another day of increased reps and or weight PB's.
Took it easy on the single leg press as I wanted to push the hack Squats more.
Loading and uploading the Smith is nearly as much of a workout as the actual exercise.
Tried Seated Calf raises on the leg press for something different. With the Slu I can notice the cardio is a breeze, even tho its LISS anyways.

Energy/motivation:
Good Energy and motivation over the recent slump

Coaching adjustments:
None so far

Miscellaneous thoughts:
What i have noticed with the cag for me is it takes about 24hr for it to fully kick in. Now the next bit is seeing what effect a reduced dose of reta on Monday will have.
The potassium chloride arrived today, so over the weekend I'll trial making my own blend.
Starting to see some leg veins under the forrest

@Wookie vascularity in the legs is a great sign. not many people get that. means your getting both more muscular and leaning out IMO

 

[ceo]

12th December
Week 11 Day 5 — Daily Log

Fasted Body Weight: 100.9kg(+0.3kg)
Blood Pressure: 99/65
Steps: 8,002
Resting HR: 75 bpm

---

Nutrition

Target Calories: 2650 kcal
Target Macros: C: 300g | P: 250g | F: 50g
Actual Calories: 2653 kcal
Actual Macros: C: 315g | P: 268g | F: 42g
Fibre: 40g
Notes:
Another good day achieveing target or close to



---

PEDs & Peptides

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

Injection Details: (site, rotation, notes)

Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)



Performance / Fat Loss Aids:

Retatrutide - 4mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)

Cagrilintide – 2mg PW (HeliosLabs)
Mirabegron – (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)

---
Side Effects & Adjustments:

I'll leave the new changes in for a few days before removing them.

On HeliosLabs recommendation have also added L-Methylfolate while using Mots-c

Have introduced Cagrilintide at 2mg per week to assist with appetite suppression and cravings control. This will be dosed Thursday's and Reta Mondays.

Mirabegron added to see if it can reduce the amount of leaks I need a night which will lead to better sleep, hopefully.

SLUPP-332 at 20mg x 3 times a day
All of these products are sourced from @HeliosLabs

Any one interested in the raws hit @HeliosLabs and let them know Wookie sent you . Or join the tele chat

https://t.me/HeliosLabsau/1
---


---

Support Supplements:

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


---

Recovery & Health:

Sleep: 8h 11m, Score 50 Rating poor
Only 1 wake up that I can remember . It felt like a good sleep to me, maybe the slight reduction in hydration and the Mirabegron are working. Just have to be mindful of reducing the Hydration to much as it could then have negative affects on blood while using EQ.


Hydration: 4.5 L water + electrolytes


---

Training:

Session Type: Leg
Warm-Up / Rehab: Foam roller and couch stretches

Main Lifts:

Leg Extension:
40kg x 30
127.5kg x 20, 19, 12

Seated Single Leg Press:
100kg x 10, 10 each side

Hack Squat:
160kg x 10
200kg x 8, 8

Laying Leg Curl:
67.5kg x 10, 7

Straight Leg Deadlift:
100kg x 10, 10

Smith Machine Calf Raise:
180kg x 12, 12

Seated Calf Raise on Seated Leg Press:
150kg x 15
160kg x 13, 13

Accessories:.
Banded Pallof Press Rotation:
3 x 10 each side

Plank:
2 x 1:30

Cardio:
30mins 3deg 4.5km/h

---
Pre-workout
Full Clip (DMAA based)
1 scoop Pump Juice
20g glycerine
2g Vitamin C

20mg x 3 slup
10mg Methylene Blue
600mg Alpha-GPC

---

Notes:

Training Notes:
Good session today, didnt have as much of a pump like other days, also didnt really feel anything from the DMAA based stim preworkout other than warmth or increased body heat.
Another day of increased reps and or weight PB's.
Took it easy on the single leg press as I wanted to push the hack Squats more.
Loading and uploading the Smith is nearly as much of a workout as the actual exercise.
Tried Seated Calf raises on the leg press for something different. With the Slu I can notice the cardio is a breeze, even tho its LISS anyways.

Energy/motivation:
Good Energy and motivation over the recent slump

Coaching adjustments:
None so far

Miscellaneous thoughts:
What i have noticed with the cag for me is it takes about 24hr for it to fully kick in. Now the next bit is seeing what effect a reduced dose of reta on Monday will have.
The potassium chloride arrived today, so over the weekend I'll trial making my own blend.
Starting to see some leg veins under the forrest

Bros. That's a good sign you didn't have as much of a pump. Not every workout. You should have a pump. You don't want to get too spoiled with that. It's good to just train without a pump. @Wookie

 

[Wookie]

Weekly Review — Gain Phase | Week 11 (Ending 14th December)
---

Baseline & Overview

Starting Weight: 102.6kg
Current Weight: 100.5kg (-2.1kg)
Estimated Body Fat: ~11-12%
Average Sleep: ~ 7hrs 23m/night
Average Steps: ~8,522 per day
Average Resting HR: 76 bpm
Average High HR: 123bpm
BP (avg): ~108/68

Measurements:
Forgot to do this morning fasted as was away in the city


---

Nutrition

Target Calories: ~2,650 kcal
Target Macros: C 300 g | P 250 g | F 50 g
Average Calories: ~
Average Actual:
Fibre: ~
Hydration: 5 L daily + electrolytes

Notes:

Some of my calorie data didnt save but overall its safe to say im down on target calories. Another 2+kg down this week now that food appetite has stabilised thanks to the Cagrilintide. Thats 4.5kg down in 2 weeks, when im in a gain phase. Again im not to concerned as most of it wont be any mass but rather liquid weight. Could call it a Mimi recomp or cut. Performance and strength hasn't been affected, of anything they are actually increasing.


---

Recovery & Health

Sleep:
Average 7h 23min, an hour increase on the average is good. Maybe the Mirabegron is doing something, last night noght 1 wake up.

Digestion:
Has been good with no issues to report, will monitor as the increased calories come into effect


Energy:
Over the week has been extremely good. I'm not noticing any performance issues from the lack of sleep or weight loss. This will also be attributed to the SLUPP-332 @HeliosLabs ive been taking.

Weight:
Quite an interesting week again with the weight. Down another 2kg. But now appetite has been fixed i dare say we will start to get some better trends instead of wild spiking data.

Injuries:
Right arm niggle is still ongoing, I have found the KLOW is making a difference so far. Arm is still sore but not as much as it was. Ultrasound booked for tomorrow to see if there is anything visible, seeing as the last ultrasound sound booking was a cluster fuck.

Hydration:
6 L + electrolytes per day
Another good week of maintaining potassium higher than sodium. Have made my own blend up at 2:1 40g/20g of potassium chloride and pink salt in a grinder. I have let the water slide a bit, wondering if its contributing to the night wakes for toilet. Just need to be mindful of going to dry




Conclusion:
Week 11 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep

Strength still continues to increase across the board. Consistently setting new PB's of reps and weight. Biggest achievement for me was 20kg plate on belt while doing chin ups.
Due to go for some bloods tomorrow to see what the change in protocol has done to my E2.

Vitals are all good, especially happy with BP still as this is without any medical control.

Calories have been increased again now that appetite has levelled off.
350 C, 250 P, 70 F

Highlights:

- Strength increase across all movements still.
- 20kg on belt for weighted chin ups
- Vitals all on point.
- Finally know why I was having cravings, and having them undercontrol

Improvement opportunities:
- Focus on hitting target calories
- Resting Arm as best as possible
- Better quality sleep


Next Week:
- Same as week before.
- Incorporate AB work daily
- Monitor and adjust the Reta/Cag combo to be sustainable which will take a few weeks to dial in

---

 

[Allupfromhere]

Weekly Review — Gain Phase | Week 11 (Ending 14th December)
---

Baseline & Overview

Starting Weight: 102.6kg
Current Weight: 100.5kg (-2.1kg)
Estimated Body Fat: ~11-12%
Average Sleep: ~ 7hrs 23m/night
Average Steps: ~8,522 per day
Average Resting HR: 76 bpm
Average High HR: 123bpm
BP (avg): ~108/68

Measurements:
Forgot to do this morning fasted as was away in the city


---

Nutrition

Target Calories: ~2,650 kcal
Target Macros: C 300 g | P 250 g | F 50 g
Average Calories: ~
Average Actual:
Fibre: ~
Hydration: 5 L daily + electrolytes

Notes:

Some of my calorie data didnt save but overall its safe to say im down on target calories. Another 2+kg down this week now that food appetite has stabilised thanks to the Cagrilintide. Thats 4.5kg down in 2 weeks, when im in a gain phase. Again im not to concerned as most of it wont be any mass but rather liquid weight. Could call it a Mimi recomp or cut. Performance and strength hasn't been affected, of anything they are actually increasing.


---

Recovery & Health

Sleep:
Average 7h 23min, an hour increase on the average is good. Maybe the Mirabegron is doing something, last night noght 1 wake up.

Digestion:
Has been good with no issues to report, will monitor as the increased calories come into effect


Energy:
Over the week has been extremely good. I'm not noticing any performance issues from the lack of sleep or weight loss. This will also be attributed to the SLUPP-332 @HeliosLabs ive been taking.

Weight:
Quite an interesting week again with the weight. Down another 2kg. But now appetite has been fixed i dare say we will start to get some better trends instead of wild spiking data.

Injuries:
Right arm niggle is still ongoing, I have found the KLOW is making a difference so far. Arm is still sore but not as much as it was. Ultrasound booked for tomorrow to see if there is anything visible, seeing as the last ultrasound sound booking was a cluster fuck.

Hydration:
6 L + electrolytes per day
Another good week of maintaining potassium higher than sodium. Have made my own blend up at 2:1 40g/20g of potassium chloride and pink salt in a grinder. I have let the water slide a bit, wondering if its contributing to the night wakes for toilet. Just need to be mindful of going to dry




Conclusion:
Week 11 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep

Strength still continues to increase across the board. Consistently setting new PB's of reps and weight. Biggest achievement for me was 20kg plate on belt while doing chin ups.
Due to go for some bloods tomorrow to see what the change in protocol has done to my E2.

Vitals are all good, especially happy with BP still as this is without any medical control.

Calories have been increased again now that appetite has levelled off.
350 C, 250 P, 70 F

Highlights:

- Strength increase across all movements still.
- 20kg on belt for weighted chin ups
- Vitals all on point.
- Finally know why I was having cravings, and having them undercontrol

Improvement opportunities:
- Focus on hitting target calories
- Resting Arm as best as possible
- Better quality sleep


Next Week:
- Same as week before.
- Incorporate AB work daily
- Monitor and adjust the Reta/Cag combo to be sustainable which will take a few weeks to dial in

---

Fuck yes @Wookie slaying it as always ya weapon! Whats you slu dose at currently? Going to be running it myself, noticing doses vary significantly lol. Only positive reviews on it though

 

[Wookie]

Fuck yes @Wookie slaying it as always ya weapon! Whats you slu dose at currently? Going to be running it myself, noticing doses vary significantly lol. Only positive reviews on it though

Cheers bro
Currently running approximately 20mg , 3 times a day

 

[Noah Wixx]

11th December
Week 11 Day 4 — Daily Log

Fasted Body Weight: 100.6kg(-0.2kg)
Blood Pressure: XXX/XX
Steps: 7184
Resting HR: 75 bpm
Notes:
Slight dip in weight, as previously mentioned i expect this to stabilise over the next few days as the cag really starts to work. Did forget to do a BP pressure reading thos morning.

---


Nutrition

Target Calories: 2650 kcal
Target Macros: C: 300g | P: 250g | F: 50g
Actual Calories: 2666 kcal
Actual Macros: C: 331g | P: 238g | F: 44g
Fibre: 20g
Notes:
Cag is working, food noise has been reduced which is finally good. Will be interesting to see what my cals should be given the steady decline in weight.


---

PEDs & Peptides

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

Injection Details:
LHS Quad 27gx13mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)

Performance / Fat Loss Aids:

Retatrutide - 4mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)

Cagrilintide – 2mg PW (HeliosLabs)
Mirabegron – (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)

---
Side Effects & Adjustments:

Have introduced Cagrilintide at 2mg per week to assist with appetite suppression amd cravings control. This will be dosed Thursday's and Reta Mondays.

Mirabegron added to see if it can reduce the amount of leaks I need a night which will lead to better sleep, hopefully.

SLUPP-332 at 20mg x 3 times a day
All of these products are sourced from @HeliosLabs.

Any one interested in the raws or any of the other products hit @HeliosLabs and let them know Wookie sent you . Or join the tele chat

https://t.me/HeliosLabsau/1

---

Support Supplements:

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


---

Recovery & Health:

Sleep: 7h 12m, Fair rating 62
2 wake ups that i can remember. The sleep felt a bit restless but ok. Maybe the Mirabegron is starting to work. Like everything else ive tried, ill continue to monitor over a number of days before drawing a conclusion on effectiveness.


Hydration: 4.5L water + electrolytes


---

Training:

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

Chin up:
BW x 10
+20kg one belt x 10, 6, 6

Close Grip Lat Pulldown:
100kg x 6, 6, 5

DB Row:
50kg x 10, 10, 10

DB Reverse Fly:
Pair 12.5kg x 12, 12

Seated Face Pull:
65kg x 10, 8, 8

Seated DB Curl:
Pair 20kg x 10, 10, 10

Hammer Curl:
40kg x 10, 10
35kg x 10


Accessories:

Oblique Crunch:
3 x 20 each side

Sit Up:
3 x 20

Cardio: 30mins 3deg 4km/h

---
Pre-workout
1 scoop Pump Juice
1 scoop Night Warrior
1 scoop Warrior
2g Vitamin C
3g AAKG
3g L-Arginine
3g Citrulline Malate

5ammino1 50mg
SLUPP-332 20mg x 3 day
Methylene Blue 10mg
Alpha-GPC 600mg

---

Notes:

Training Notes:
Big day today, 20kg Weighted chin ups. I never thought that would have been possible. Got a good pump today.from the chin ups, actually a really good movement to start the session off with. Could feel the heat and tingle from the Warrior Pre-workout (stim).
Can feel the slup adding more drive to the session and the cardio at the end is effortless.

Energy/motivation:
Energy and motivation was up today, could this have been attributed to the increased sleep... possibly. Or it could be the SLUPP-332

Coaching adjustments:
None atm

Miscellaneous thoughts:
Cag is working now which is great, its definitely been a good decision to introduce.
The Slupp is also playing its part looking at the weight decline with the controlled calories.

View attachment 153773View attachment 153774

Good feeling when engery and drive are both up

 

[ballin2504]

11th December
Week 11 Day 4 — Daily Log

Fasted Body Weight: 100.6kg(-0.2kg)
Blood Pressure: XXX/XX
Steps: 7184
Resting HR: 75 bpm
Notes:
Slight dip in weight, as previously mentioned i expect this to stabilise over the next few days as the cag really starts to work. Did forget to do a BP pressure reading thos morning.

---


Nutrition

Target Calories: 2650 kcal
Target Macros: C: 300g | P: 250g | F: 50g
Actual Calories: 2666 kcal
Actual Macros: C: 331g | P: 238g | F: 44g
Fibre: 20g
Notes:
Cag is working, food noise has been reduced which is finally good. Will be interesting to see what my cals should be given the steady decline in weight.


---

PEDs & Peptides

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

Injection Details:
LHS Quad 27gx13mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)

Performance / Fat Loss Aids:

Retatrutide - 4mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)

Cagrilintide – 2mg PW (HeliosLabs)
Mirabegron – (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)

---
Side Effects & Adjustments:

Have introduced Cagrilintide at 2mg per week to assist with appetite suppression amd cravings control. This will be dosed Thursday's and Reta Mondays.

Mirabegron added to see if it can reduce the amount of leaks I need a night which will lead to better sleep, hopefully.

SLUPP-332 at 20mg x 3 times a day
All of these products are sourced from @HeliosLabs.

Any one interested in the raws or any of the other products hit @HeliosLabs and let them know Wookie sent you . Or join the tele chat

https://t.me/HeliosLabsau/1

---

Support Supplements:

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


---

Recovery & Health:

Sleep: 7h 12m, Fair rating 62
2 wake ups that i can remember. The sleep felt a bit restless but ok. Maybe the Mirabegron is starting to work. Like everything else ive tried, ill continue to monitor over a number of days before drawing a conclusion on effectiveness.


Hydration: 4.5L water + electrolytes


---

Training:

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

Chin up:
BW x 10
+20kg one belt x 10, 6, 6

Close Grip Lat Pulldown:
100kg x 6, 6, 5

DB Row:
50kg x 10, 10, 10

DB Reverse Fly:
Pair 12.5kg x 12, 12

Seated Face Pull:
65kg x 10, 8, 8

Seated DB Curl:
Pair 20kg x 10, 10, 10

Hammer Curl:
40kg x 10, 10
35kg x 10


Accessories:

Oblique Crunch:
3 x 20 each side

Sit Up:
3 x 20

Cardio: 30mins 3deg 4km/h

---
Pre-workout
1 scoop Pump Juice
1 scoop Night Warrior
1 scoop Warrior
2g Vitamin C
3g AAKG
3g L-Arginine
3g Citrulline Malate

5ammino1 50mg
SLUPP-332 20mg x 3 day
Methylene Blue 10mg
Alpha-GPC 600mg

---

Notes:

Training Notes:
Big day today, 20kg Weighted chin ups. I never thought that would have been possible. Got a good pump today.from the chin ups, actually a really good movement to start the session off with. Could feel the heat and tingle from the Warrior Pre-workout (stim).
Can feel the slup adding more drive to the session and the cardio at the end is effortless.

Energy/motivation:
Energy and motivation was up today, could this have been attributed to the increased sleep... possibly. Or it could be the SLUPP-332

Coaching adjustments:
None atm

Miscellaneous thoughts:
Cag is working now which is great, its definitely been a good decision to introduce.
The Slupp is also playing its part looking at the weight decline with the controlled calories.

View attachment 153773View attachment 153774

@Wookie I’ll probably have to give that Mirabegron a shot and see if it helps me out also

 

[Wookie]

15th December
Week 12 Day 1 — Daily Log

Fasted Body Weight: 103.2 kg(+2.7kg)
Blood Pressure: XXX/XX
Steps: 9,153
Resting HR: 78 bpm
Notes:
Id say the weight jumps is glycogen related, i was in the city for 2 days so eating wasnt as strict as it normally is at home.

---

Nutrition

Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2783 kcal
Actual Macros: C: 317g | P: 241g | F: 60g
Fibre: 31g
Notes:
Coach has increased cals this checkin just gone. I'm gradually ramping up over a few days as opposed to hitting it straight up. Hopefully this mitigates or slows the weight increase from glycogen.

---

PEDs & Peptides

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

Injection Details:
LHS VG 27gx13mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)

Performance / Fat Loss Aids:

Retatrutide - 4mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)

Cagrilintide – 2mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)

---
Side Effects & Adjustments:

Calories increased by coach, 3030 cals 350C, 250P, 70F

The Cagrilintide is definitely working which is evident in the last few logs. Weight loss which would mean now im not over eating the target cals were below maintaince. Now the @Gains Man and I are aligned we should see some good progress moving forward. Can't have things to easy for the coach, some curve balls keeps us all on our toes
---

Support Supplements:

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


---

Recovery & Health:

Sleep: 6h 33m
Poor rating Score of 38.
One wake up, the night before in the city i actually slept all the way through with no wake up at all and still scored poorly
I thought last nights sleeps was ok.


Hydration: 4 L water + electrolytes
Water has been down , just seeing if its contributing to the poor sleep with the higher volume. I dont think its made a difference so will ramp the fluids back up.

---

Training:

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

BB Incline Bench:
80kg x 10

Chest Fly Machine:
30kg x 15, 15

Lat Pulldown:
70kg x 15, 13

Seated Cable Row V-Grip:
70kg x 13, 14

DB Shoulder Press:
Pair 25kg x 15, 15

Tricep Rope Pushdown:
38.75kg x 12, 12

Cable Bicep Curl:
41.25kg x 12, 12

Accessories:

Decline Sit up
BW x 30, 30

TVA drill:
2 x 20 each side



---
Pre-workout
1 scoop Pump Juice
1 scoop Night Warrior
3g AAKG
3g Citrulline Malate
2g L-Tyrosine
2g Vitamin C
20g Glycerol

800mg Beetrrot Extract
600mg Alpha-GPC
50mg 5ammino1
20mg x 3 Slupp

---

Notes:

Training Notes:
Arm was sore straight up hence the 1 set of Incline Bench Press. From this point I decided to go lighter weights and higher reps, focus in mind muscle connection amd the pump.
Got a really good pump from this, almost felt like the skin was going to split it was that good. Still got good fatigue burn with the higher reps.
Moving forward im going to have to be more cautious with the right arm. Will have to lighten loading or go unilateral movements where I can load the left and nurse the right until it can heal.

Energy/motivation:
Now school is over the routine feels a bit out of whack.

Coaching adjustments:
Cal increased as mentioned

Miscellaneous thoughts:
Now school is over the routine feels a bit out of whack. May even change the afternoon training to another time slot, who knows.

 

[Tiger Salman Khan]

15th December
Week 12 Day 1 — Daily Log

Fasted Body Weight: 103.2 kg(+2.7kg)
Blood Pressure: XXX/XX
Steps: 9,153
Resting HR: 78 bpm
Notes:
Id say the weight jumps is glycogen related, i was in the city for 2 days so eating wasnt as strict as it normally is at home.

---

Nutrition

Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2783 kcal
Actual Macros: C: 317g | P: 241g | F: 60g
Fibre: 31g
Notes:
Coach has increased cals this checkin just gone. I'm gradually ramping up over a few days as opposed to hitting it straight up. Hopefully this mitigates or slows the weight increase from glycogen.

---

PEDs & Peptides

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

Injection Details:
LHS VG 27gx13mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)

Performance / Fat Loss Aids:

Retatrutide - 4mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)

Cagrilintide – 2mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)

---
Side Effects & Adjustments:

Calories increased by coach, 3030 cals 350C, 250P, 70F

The Cagrilintide is definitely working which is evident in the last few logs. Weight loss which would mean now im not over eating the target cals were below maintaince. Now the @Gains Man and I are aligned we should see some good progress moving forward. Can't have things to easy for the coach, some curve balls keeps us all on our toes
---

Support Supplements:

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


---

Recovery & Health:

Sleep: 6h 33m
Poor rating Score of 38.
One wake up, the night before in the city i actually slept all the way through with no wake up at all and still scored poorly
I thought last nights sleeps was ok.


Hydration: 4 L water + electrolytes
Water has been down , just seeing if its contributing to the poor sleep with the higher volume. I dont think its made a difference so will ramp the fluids back up.

---

Training:

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

BB Incline Bench:
80kg x 10

Chest Fly Machine:
30kg x 15, 15

Lat Pulldown:
70kg x 15, 13

Seated Cable Row V-Grip:
70kg x 13, 14

DB Shoulder Press:
Pair 25kg x 15, 15

Tricep Rope Pushdown:
38.75kg x 12, 12

Cable Bicep Curl:
41.25kg x 12, 12

Accessories:

Decline Sit up
BW x 30, 30

TVA drill:
2 x 20 each side



---
Pre-workout
1 scoop Pump Juice
1 scoop Night Warrior
3g AAKG
3g Citrulline Malate
2g L-Tyrosine
2g Vitamin C
20g Glycerol

800mg Beetrrot Extract
600mg Alpha-GPC
50mg 5ammino1
20mg x 3 Slupp

---

Notes:

Training Notes:
Arm was sore straight up hence the 1 set of Incline Bench Press. From this point I decided to go lighter weights and higher reps, focus in mind muscle connection amd the pump.
Got a really good pump from this, almost felt like the skin was going to split it was that good. Still got good fatigue burn with the higher reps.
Moving forward im going to have to be more cautious with the right arm. Will have to lighten loading or go unilateral movements where I can load the left and nurse the right until it can heal.

Energy/motivation:
Now school is over the routine feels a bit out of whack.

Coaching adjustments:
Cal increased as mentioned

Miscellaneous thoughts:
Now school is over the routine feels a bit out of whack. May even change the afternoon training to another time slot, who knows.

@Wookie good updates.....keep pushing harder.......

 

[Pigsy]

15th December
Week 12 Day 1 — Daily Log

Fasted Body Weight: 103.2 kg(+2.7kg)
Blood Pressure: XXX/XX
Steps: 9,153
Resting HR: 78 bpm
Notes:
Id say the weight jumps is glycogen related, i was in the city for 2 days so eating wasnt as strict as it normally is at home.

---

Nutrition

Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2783 kcal
Actual Macros: C: 317g | P: 241g | F: 60g
Fibre: 31g
Notes:
Coach has increased cals this checkin just gone. I'm gradually ramping up over a few days as opposed to hitting it straight up. Hopefully this mitigates or slows the weight increase from glycogen.

---

PEDs & Peptides

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

Injection Details:
LHS VG 27gx13mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)

Performance / Fat Loss Aids:

Retatrutide - 4mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)

Cagrilintide – 2mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)

---
Side Effects & Adjustments:

Calories increased by coach, 3030 cals 350C, 250P, 70F

The Cagrilintide is definitely working which is evident in the last few logs. Weight loss which would mean now im not over eating the target cals were below maintaince. Now the @Gains Man and I are aligned we should see some good progress moving forward. Can't have things to easy for the coach, some curve balls keeps us all on our toes
---

Support Supplements:

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


---

Recovery & Health:

Sleep: 6h 33m
Poor rating Score of 38.
One wake up, the night before in the city i actually slept all the way through with no wake up at all and still scored poorly
I thought last nights sleeps was ok.


Hydration: 4 L water + electrolytes
Water has been down , just seeing if its contributing to the poor sleep with the higher volume. I dont think its made a difference so will ramp the fluids back up.

---

Training:

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

BB Incline Bench:
80kg x 10

Chest Fly Machine:
30kg x 15, 15

Lat Pulldown:
70kg x 15, 13

Seated Cable Row V-Grip:
70kg x 13, 14

DB Shoulder Press:
Pair 25kg x 15, 15

Tricep Rope Pushdown:
38.75kg x 12, 12

Cable Bicep Curl:
41.25kg x 12, 12

Accessories:

Decline Sit up
BW x 30, 30

TVA drill:
2 x 20 each side



---
Pre-workout
1 scoop Pump Juice
1 scoop Night Warrior
3g AAKG
3g Citrulline Malate
2g L-Tyrosine
2g Vitamin C
20g Glycerol

800mg Beetrrot Extract
600mg Alpha-GPC
50mg 5ammino1
20mg x 3 Slupp

---

Notes:

Training Notes:
Arm was sore straight up hence the 1 set of Incline Bench Press. From this point I decided to go lighter weights and higher reps, focus in mind muscle connection amd the pump.
Got a really good pump from this, almost felt like the skin was going to split it was that good. Still got good fatigue burn with the higher reps.
Moving forward im going to have to be more cautious with the right arm. Will have to lighten loading or go unilateral movements where I can load the left and nurse the right until it can heal.

Energy/motivation:
Now school is over the routine feels a bit out of whack.

Coaching adjustments:
Cal increased as mentioned

Miscellaneous thoughts:
Now school is over the routine feels a bit out of whack. May even change the afternoon training to another time slot, who knows.

Great set of checkin Pics brother. Hard work paying off

 

[Wookie]

Weekly Review — Gain Phase | Week 12 (Ending 21st December)
---

Baseline & Overview

Starting Weight: 100.5kg
Current Weight: 105.1kg (+4.6kg)
Estimated Body Fat: ~11-12%
Average Sleep: ~ 5hrs 39m/night(-2hrs)
Average Steps: ~ 6,663per day
Average Resting HR: 81 bpm
Average High HR: 122 bpm
BP (avg): ~108/68

Measurements:
Forgot to do this morning fasted


---

Nutrition

Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: 2,544 kcal
Fibre: ~ 28g
Hydration: 5 L daily + electrolytes

Notes:

A near 5kg gain in one week, to me that is a combination of glycogen due to the carb increase and water retention due to rising E2. I can feel some signs of higher E2, itchy titty mainly when exercising, slightly swollen ankles and arms/abdomen is puffy.
Looking at the average Cals I was well short for the week as well.

---

Recovery & Health

Sleep:
Average 5hrs 39min, a 2hr decrease of the average. This week has been absolutely terrible for sleep. I'm really not sure what else to try to help improve the sleep. I have DSIP and Epitalon that I have just started so see how they affect my sleep.

Digestion:
Has been good with no issues to report. I am having 100g pineapple and 25g kimichi with 2 meals and also 200mL kombucha.

Energy:
Has been down this week considerably most likely from the sleep more than anything else

Weight:
Quite an interesting week again with the weight. Up nearly 5kg in 1 week as mentioned above.

Injuries:
Right arm niggle is still ongoing, feels like its moved into the front delt. Did the ultrasound sound the other day, from initial looks they couldn't see anything obvious but will need to wait until the next Dr appointment.

Hydration:
6 L + electrolytes per day
Another good week of maintaining potassium higher than sodium. Have made my own blend up at 2:1 40g/20g of potassium chloride and pink salt in a grinder. The grinder didnt last long as its already gummed up with moisture....

Bloods:
Did bloods earlier this week to test E2 by LCMS just waiting on results before considering any changes to protocol.

Training:
Very poor week with training, only did 1 session. One day was wasted waiting aroymd for a tradie that never showed. Then Wednesday morning woke with a sore neck that has only really come good today, which I guess forced me to have a bit of a break. Another impact os now that school is over my normal routine is out. I need to look at when ill go into the gym during the school holidays as im a fair way out of town, approx 40km. I may end up going in real early or quite late especially seeing my sleep is shit anyways. Like the wife said maybe if I go late at night I might actually have a better sleep.


Conclusion:
Week 12 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep

Not the best week overall but I still like to look at the positives instead of dwelling on the negatives in life. This could be the forced break i needed and a change in mindset due to ongoing niggle/injury as I am going to do a deload week this week. This is something i would not have considered if everything was still flowing well.

Highlights:

- Forced break, as normally i would have pushed through with the arm and neck in the past, this time I didnt.
- Vitals all on point.

Improvement opportunities:
- Focus on hitting target calories
- Reduce over eating
- Better quality sleep
- Getting my routine started for the holiday period.


Next Week:
- Getting my routine embedded for the holiday period.
- Monitor and adjust the Reta/Cag combo to be sustainable which will take a few weeks to dial in

---

 

[LevButlerov]

15th December
Week 12 Day 1 — Daily Log

Fasted Body Weight: 103.2 kg(+2.7kg)
Blood Pressure: XXX/XX
Steps: 9,153
Resting HR: 78 bpm
Notes:
Id say the weight jumps is glycogen related, i was in the city for 2 days so eating wasnt as strict as it normally is at home.

---

Nutrition

Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2783 kcal
Actual Macros: C: 317g | P: 241g | F: 60g
Fibre: 31g
Notes:
Coach has increased cals this checkin just gone. I'm gradually ramping up over a few days as opposed to hitting it straight up. Hopefully this mitigates or slows the weight increase from glycogen.

---

PEDs & Peptides

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

Injection Details:
LHS VG 27gx13mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)

Performance / Fat Loss Aids:

Retatrutide - 4mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)

Cagrilintide – 2mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)

---
Side Effects & Adjustments:

Calories increased by coach, 3030 cals 350C, 250P, 70F

The Cagrilintide is definitely working which is evident in the last few logs. Weight loss which would mean now im not over eating the target cals were below maintaince. Now the @Gains Man and I are aligned we should see some good progress moving forward. Can't have things to easy for the coach, some curve balls keeps us all on our toes
---

Support Supplements:

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


---

Recovery & Health:

Sleep: 6h 33m
Poor rating Score of 38.
One wake up, the night before in the city i actually slept all the way through with no wake up at all and still scored poorly
I thought last nights sleeps was ok.


Hydration: 4 L water + electrolytes
Water has been down , just seeing if its contributing to the poor sleep with the higher volume. I dont think its made a difference so will ramp the fluids back up.

---

Training:

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

BB Incline Bench:
80kg x 10

Chest Fly Machine:
30kg x 15, 15

Lat Pulldown:
70kg x 15, 13

Seated Cable Row V-Grip:
70kg x 13, 14

DB Shoulder Press:
Pair 25kg x 15, 15

Tricep Rope Pushdown:
38.75kg x 12, 12

Cable Bicep Curl:
41.25kg x 12, 12

Accessories:

Decline Sit up
BW x 30, 30

TVA drill:
2 x 20 each side



---
Pre-workout
1 scoop Pump Juice
1 scoop Night Warrior
3g AAKG
3g Citrulline Malate
2g L-Tyrosine
2g Vitamin C
20g Glycerol

800mg Beetrrot Extract
600mg Alpha-GPC
50mg 5ammino1
20mg x 3 Slupp

---

Notes:

Training Notes:
Arm was sore straight up hence the 1 set of Incline Bench Press. From this point I decided to go lighter weights and higher reps, focus in mind muscle connection amd the pump.
Got a really good pump from this, almost felt like the skin was going to split it was that good. Still got good fatigue burn with the higher reps.
Moving forward im going to have to be more cautious with the right arm. Will have to lighten loading or go unilateral movements where I can load the left and nurse the right until it can heal.

Energy/motivation:
Now school is over the routine feels a bit out of whack.

Coaching adjustments:
Cal increased as mentioned

Miscellaneous thoughts:
Now school is over the routine feels a bit out of whack. May even change the afternoon training to another time slot, who knows.

Weekly Review — Gain Phase | Week 12 (Ending 21st December)
---

Baseline & Overview

Starting Weight: 100.5kg
Current Weight: 105.1kg (+4.6kg)
Estimated Body Fat: ~11-12%
Average Sleep: ~ 5hrs 39m/night(-2hrs)
Average Steps: ~ 6,663per day
Average Resting HR: 81 bpm
Average High HR: 122 bpm
BP (avg): ~108/68

Measurements:
Forgot to do this morning fasted


---

Nutrition

Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: 2,544 kcal
Fibre: ~ 28g
Hydration: 5 L daily + electrolytes

Notes:

A near 5kg gain in one week, to me that is a combination of glycogen due to the carb increase and water retention due to rising E2. I can feel some signs of higher E2, itchy titty mainly when exercising, slightly swollen ankles and arms/abdomen is puffy.
Looking at the average Cals I was well short for the week as well.

---

Recovery & Health

Sleep:
Average 5hrs 39min, a 2hr decrease of the average. This week has been absolutely terrible for sleep. I'm really not sure what else to try to help improve the sleep. I have DSIP and Epitalon that I have just started so see how they affect my sleep.

Digestion:
Has been good with no issues to report. I am having 100g pineapple and 25g kimichi with 2 meals and also 200mL kombucha.

Energy:
Has been down this week considerably most likely from the sleep more than anything else

Weight:
Quite an interesting week again with the weight. Up nearly 5kg in 1 week as mentioned above.

Injuries:
Right arm niggle is still ongoing, feels like its moved into the front delt. Did the ultrasound sound the other day, from initial looks they couldn't see anything obvious but will need to wait until the next Dr appointment.

Hydration:
6 L + electrolytes per day
Another good week of maintaining potassium higher than sodium. Have made my own blend up at 2:1 40g/20g of potassium chloride and pink salt in a grinder. The grinder didnt last long as its already gummed up with moisture....

Bloods:
Did bloods earlier this week to test E2 by LCMS just waiting on results before considering any changes to protocol.

Training:
Very poor week with training, only did 1 session. One day was wasted waiting aroymd for a tradie that never showed. Then Wednesday morning woke with a sore neck that has only really come good today, which I guess forced me to have a bit of a break. Another impact os now that school is over my normal routine is out. I need to look at when ill go into the gym during the school holidays as im a fair way out of town, approx 40km. I may end up going in real early or quite late especially seeing my sleep is shit anyways. Like the wife said maybe if I go late at night I might actually have a better sleep.


Conclusion:
Week 12 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep

Not the best week overall but I still like to look at the positives instead of dwelling on the negatives in life. This could be the forced break i needed and a change in mindset due to ongoing niggle/injury as I am going to do a deload week this week. This is something i would not have considered if everything was still flowing well.

Highlights:

- Forced break, as normally i would have pushed through with the arm and neck in the past, this time I didnt.
- Vitals all on point.

Improvement opportunities:
- Focus on hitting target calories
- Reduce over eating
- Better quality sleep
- Getting my routine started for the holiday period.


Next Week:
- Getting my routine embedded for the holiday period.
- Monitor and adjust the Reta/Cag combo to be sustainable which will take a few weeks to dial in

---

I like you're having kombucha and kimchi nicely done smart for digestion @Wookie
105kg you look good lean and tight, really growing well too

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@coolguy77711

 

[BeMe]

Weekly Review — Gain Phase | Week 12 (Ending 21st December)
---

Baseline & Overview

Starting Weight: 100.5kg
Current Weight: 105.1kg (+4.6kg)
Estimated Body Fat: ~11-12%
Average Sleep: ~ 5hrs 39m/night(-2hrs)
Average Steps: ~ 6,663per day
Average Resting HR: 81 bpm
Average High HR: 122 bpm
BP (avg): ~108/68

Measurements:
Forgot to do this morning fasted


---

Nutrition

Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: 2,544 kcal
Fibre: ~ 28g
Hydration: 5 L daily + electrolytes

Notes:

A near 5kg gain in one week, to me that is a combination of glycogen due to the carb increase and water retention due to rising E2. I can feel some signs of higher E2, itchy titty mainly when exercising, slightly swollen ankles and arms/abdomen is puffy.
Looking at the average Cals I was well short for the week as well.

---

Recovery & Health

Sleep:
Average 5hrs 39min, a 2hr decrease of the average. This week has been absolutely terrible for sleep. I'm really not sure what else to try to help improve the sleep. I have DSIP and Epitalon that I have just started so see how they affect my sleep.

Digestion:
Has been good with no issues to report. I am having 100g pineapple and 25g kimichi with 2 meals and also 200mL kombucha.

Energy:
Has been down this week considerably most likely from the sleep more than anything else

Weight:
Quite an interesting week again with the weight. Up nearly 5kg in 1 week as mentioned above.

Injuries:
Right arm niggle is still ongoing, feels like its moved into the front delt. Did the ultrasound sound the other day, from initial looks they couldn't see anything obvious but will need to wait until the next Dr appointment.

Hydration:
6 L + electrolytes per day
Another good week of maintaining potassium higher than sodium. Have made my own blend up at 2:1 40g/20g of potassium chloride and pink salt in a grinder. The grinder didnt last long as its already gummed up with moisture....

Bloods:
Did bloods earlier this week to test E2 by LCMS just waiting on results before considering any changes to protocol.

Training:
Very poor week with training, only did 1 session. One day was wasted waiting aroymd for a tradie that never showed. Then Wednesday morning woke with a sore neck that has only really come good today, which I guess forced me to have a bit of a break. Another impact os now that school is over my normal routine is out. I need to look at when ill go into the gym during the school holidays as im a fair way out of town, approx 40km. I may end up going in real early or quite late especially seeing my sleep is shit anyways. Like the wife said maybe if I go late at night I might actually have a better sleep.


Conclusion:
Week 12 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep

Not the best week overall but I still like to look at the positives instead of dwelling on the negatives in life. This could be the forced break i needed and a change in mindset due to ongoing niggle/injury as I am going to do a deload week this week. This is something i would not have considered if everything was still flowing well.

Highlights:

- Forced break, as normally i would have pushed through with the arm and neck in the past, this time I didnt.
- Vitals all on point.

Improvement opportunities:
- Focus on hitting target calories
- Reduce over eating
- Better quality sleep
- Getting my routine started for the holiday period.


Next Week:
- Getting my routine embedded for the holiday period.
- Monitor and adjust the Reta/Cag combo to be sustainable which will take a few weeks to dial in

---

Great check in shots bro. Chewy ain't got shit on you!

Sometimes a break is a good thing and we come back even stronger. Sounds like you're going to make the most of the deload with your improvement goals!

 

[Dreamer]

Weekly Review — Gain Phase | Week 12 (Ending 21st December)
---

Baseline & Overview

Starting Weight: 100.5kg
Current Weight: 105.1kg (+4.6kg)
Estimated Body Fat: ~11-12%
Average Sleep: ~ 5hrs 39m/night(-2hrs)
Average Steps: ~ 6,663per day
Average Resting HR: 81 bpm
Average High HR: 122 bpm
BP (avg): ~108/68

Measurements:
Forgot to do this morning fasted


---

Nutrition

Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: 2,544 kcal
Fibre: ~ 28g
Hydration: 5 L daily + electrolytes

Notes:

A near 5kg gain in one week, to me that is a combination of glycogen due to the carb increase and water retention due to rising E2. I can feel some signs of higher E2, itchy titty mainly when exercising, slightly swollen ankles and arms/abdomen is puffy.
Looking at the average Cals I was well short for the week as well.

---

Recovery & Health

Sleep:
Average 5hrs 39min, a 2hr decrease of the average. This week has been absolutely terrible for sleep. I'm really not sure what else to try to help improve the sleep. I have DSIP and Epitalon that I have just started so see how they affect my sleep.

Digestion:
Has been good with no issues to report. I am having 100g pineapple and 25g kimichi with 2 meals and also 200mL kombucha.

Energy:
Has been down this week considerably most likely from the sleep more than anything else

Weight:
Quite an interesting week again with the weight. Up nearly 5kg in 1 week as mentioned above.

Injuries:
Right arm niggle is still ongoing, feels like its moved into the front delt. Did the ultrasound sound the other day, from initial looks they couldn't see anything obvious but will need to wait until the next Dr appointment.

Hydration:
6 L + electrolytes per day
Another good week of maintaining potassium higher than sodium. Have made my own blend up at 2:1 40g/20g of potassium chloride and pink salt in a grinder. The grinder didnt last long as its already gummed up with moisture....

Bloods:
Did bloods earlier this week to test E2 by LCMS just waiting on results before considering any changes to protocol.

Training:
Very poor week with training, only did 1 session. One day was wasted waiting aroymd for a tradie that never showed. Then Wednesday morning woke with a sore neck that has only really come good today, which I guess forced me to have a bit of a break. Another impact os now that school is over my normal routine is out. I need to look at when ill go into the gym during the school holidays as im a fair way out of town, approx 40km. I may end up going in real early or quite late especially seeing my sleep is shit anyways. Like the wife said maybe if I go late at night I might actually have a better sleep.


Conclusion:
Week 12 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep

Not the best week overall but I still like to look at the positives instead of dwelling on the negatives in life. This could be the forced break i needed and a change in mindset due to ongoing niggle/injury as I am going to do a deload week this week. This is something i would not have considered if everything was still flowing well.

Highlights:

- Forced break, as normally i would have pushed through with the arm and neck in the past, this time I didnt.
- Vitals all on point.

Improvement opportunities:
- Focus on hitting target calories
- Reduce over eating
- Better quality sleep
- Getting my routine started for the holiday period.


Next Week:
- Getting my routine embedded for the holiday period.
- Monitor and adjust the Reta/Cag combo to be sustainable which will take a few weeks to dial in

---

Looking really tight and lean man, its painful waiting for LCMS testing - if only we could get them quicker it would make dialling a breeze

 

[Wookie]

22nd December
Week 13 Day 1 — Daily Log

Fasted Body Weight: 105.4kg(+0.3g)
Blood Pressure: XXX/XX
Steps: 8,049
Resting HR: 84 bpm
Notes:

---

Nutrition

Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2631 kcal
Actual Macros: C: 287g | P: 246g | F: 63g
Fibre: 26g
Notes: I have tried to back carbs off slightly last few days while I haven't been training as I feel a bit swollen. Not sure if that is full of glycogen or to do with E2. Now that im training again I'll increase carbs over a few days back to target.

---

PEDs & Peptides

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

Injection Details:
LHS Glute 27gx13mm


Peptides & Regenerative:

HGH – 5 IU PM (SubQ)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
DSIP – 500mcg PM (SubQ)
Epitalon – 10mg for 10 days PM (SubQ)

Performance / Fat Loss Aids:

Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 2mg M-F (SubQ)
SS31 - 5mg M-F (SubQ)
NAD+ – 100mg AM (IM)
Glutithione – 250mg (PM)

Cagrilintide – 2mg x 2 PW(HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)

---
Side Effects & Adjustments:

Reduced Reta and increased Cagrilintide.

---

Support Supplements:

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


---

Recovery & Health:

Sleep: 6h 24m
Poor rating Score of 43.
One wake up, it has probably been the best sleep in a week. 2 differences was GABA Powder 2g and 7iu of HGH plus no night night but 10mg melatonin, ashwanganda, Magnesium Glycinate and Mirabegron.
Ill try this again tonight, it could be coincidencental and was purely that I was exhausted but time will tell.

With my arm issue, the ultrasound come back with nothing visible. So have been doing some research and now im thinking it might be musculocutaneous nerve, with possible radial nerve tension. I have a few videos I need to watch to learn the movements/stretching and see where that gets me.


Hydration: 5L water + electrolytes


---

Training:

Session Type: Lower
Warm-Up / Rehab: Daily perscribed followed by foam rolling and stretching
Main Lifts:

Laying Leg Curl:
30kg x 20, 16

Walking Lunges:
20kg x 20, 20 each side

Leg Extension:
60kg x 20, 20

Back Extension (Weighted hypertextension)
10g x 20, 20

Hip Abduction
30kg x 20, 20

Hip Adduction
25kg x 20, 20

Standing Calf Raise:
BW x 20, 20, 20, 20 each side

Accessories:

Russian Twists:
5kg x 20, 20 each side

Oblique Crunch:
2 x 20 each side



---
Pre-workout
1 scoop Pump Juice
1 scoop Warrior
3g AAKG
3g Citrulline Malate
2g L-Tyrosine
2g Vitamin C
20g Glycerol

800mg Beetrrot Extract
600mg Alpha-GPC
50mg 5ammino1
20mg x 3 Slupp

---

Notes:

Training Notes:
After last weeks piss poor effort ive decided to do a deload this week. Basically at 50% of current working weight and double reps, slow and controlled reps and feel the muscles engage then burn

Energy/motivation:
Today was a good one, up early for a sesh with the boy then off to the city for Xmas shopping. Yuck what a day, people everywhere amd retardation in full effect.

Coaching adjustments:
Just waiting on E2 lcms results before changing anything.

Miscellaneous thoughts:
Need to work out what my routine will be over the school holidays. Im thinking it will be very early mornings, that way I have the rest of the day to do stuff and be with the kids.

 

[LevButlerov]

22nd December
Week 13 Day 1 — Daily Log

Fasted Body Weight: 105.4kg(+0.3g)
Blood Pressure: XXX/XX
Steps: 8,049
Resting HR: 84 bpm
Notes:

---

Nutrition

Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2631 kcal
Actual Macros: C: 287g | P: 246g | F: 63g
Fibre: 26g
Notes: I have tried to back carbs off slightly last few days while I haven't been training as I feel a bit swollen. Not sure if that is full of glycogen or to do with E2. Now that im training again I'll increase carbs over a few days back to target.

---

PEDs & Peptides

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

Injection Details:
LHS Glute 27gx13mm


Peptides & Regenerative:

HGH – 5 IU PM (SubQ)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
DSIP – 500mcg PM (SubQ)
Epitalon – 10mg for 10 days PM (SubQ)

Performance / Fat Loss Aids:

Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 2mg M-F (SubQ)
SS31 - 5mg M-F (SubQ)
NAD+ – 100mg AM (IM)
Glutithione – 250mg (PM)

Cagrilintide – 2mg x 2 PW(HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)

---
Side Effects & Adjustments:

Reduced Reta and increased Cagrilintide.

---

Support Supplements:

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


---

Recovery & Health:

Sleep: 6h 24m
Poor rating Score of 43.
One wake up, it has probably been the best sleep in a week. 2 differences was GABA Powder 2g and 7iu of HGH plus no night night but 10mg melatonin, ashwanganda, Magnesium Glycinate and Mirabegron.
Ill try this again tonight, it could be coincidencental and was purely that I was exhausted but time will tell.

With my arm issue, the ultrasound come back with nothing visible. So have been doing some research and now im thinking it might be musculocutaneous nerve, with possible radial nerve tension. I have a few videos I need to watch to learn the movements/stretching and see where that gets me.


Hydration: 5L water + electrolytes


---

Training:

Session Type: Lower
Warm-Up / Rehab: Daily perscribed followed by foam rolling and stretching
Main Lifts:

Laying Leg Curl:
30kg x 20, 16

Walking Lunges:
20kg x 20, 20 each side

Leg Extension:
60kg x 20, 20

Back Extension (Weighted hypertextension)
10g x 20, 20

Hip Abduction
30kg x 20, 20

Hip Adduction
25kg x 20, 20

Standing Calf Raise:
BW x 20, 20, 20, 20 each side

Accessories:

Russian Twists:
5kg x 20, 20 each side

Oblique Crunch:
2 x 20 each side



---
Pre-workout
1 scoop Pump Juice
1 scoop Warrior
3g AAKG
3g Citrulline Malate
2g L-Tyrosine
2g Vitamin C
20g Glycerol

800mg Beetrrot Extract
600mg Alpha-GPC
50mg 5ammino1
20mg x 3 Slupp

---

Notes:

Training Notes:
After last weeks piss poor effort ive decided to do a deload this week. Basically at 50% of current working weight and double reps, slow and controlled reps and feel the muscles engage then burn

Energy/motivation:
Today was a good one, up early for a sesh with the boy then off to the city for Xmas shopping. Yuck what a day, people everywhere amd retardation in full effect.

Coaching adjustments:
Just waiting on E2 lcms results before changing anything.

Miscellaneous thoughts:
Need to work out what my routine will be over the school holidays. Im thinking it will be very early mornings, that way I have the rest of the day to do stuff and be with the kids.

I noticed you went down on the reta, did you have sides from it?

 

[waggat]

Weekly Review — Gain Phase | Week 12 (Ending 21st December)
---

Baseline & Overview

Starting Weight: 100.5kg
Current Weight: 105.1kg (+4.6kg)
Estimated Body Fat: ~11-12%
Average Sleep: ~ 5hrs 39m/night(-2hrs)
Average Steps: ~ 6,663per day
Average Resting HR: 81 bpm
Average High HR: 122 bpm
BP (avg): ~108/68

Measurements:
Forgot to do this morning fasted


---

Nutrition

Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: 2,544 kcal
Fibre: ~ 28g
Hydration: 5 L daily + electrolytes

Notes:

A near 5kg gain in one week, to me that is a combination of glycogen due to the carb increase and water retention due to rising E2. I can feel some signs of higher E2, itchy titty mainly when exercising, slightly swollen ankles and arms/abdomen is puffy.
Looking at the average Cals I was well short for the week as well.

---

Recovery & Health

Sleep:
Average 5hrs 39min, a 2hr decrease of the average. This week has been absolutely terrible for sleep. I'm really not sure what else to try to help improve the sleep. I have DSIP and Epitalon that I have just started so see how they affect my sleep.

Digestion:
Has been good with no issues to report. I am having 100g pineapple and 25g kimichi with 2 meals and also 200mL kombucha.

Energy:
Has been down this week considerably most likely from the sleep more than anything else

Weight:
Quite an interesting week again with the weight. Up nearly 5kg in 1 week as mentioned above.

Injuries:
Right arm niggle is still ongoing, feels like its moved into the front delt. Did the ultrasound sound the other day, from initial looks they couldn't see anything obvious but will need to wait until the next Dr appointment.

Hydration:
6 L + electrolytes per day
Another good week of maintaining potassium higher than sodium. Have made my own blend up at 2:1 40g/20g of potassium chloride and pink salt in a grinder. The grinder didnt last long as its already gummed up with moisture....

Bloods:
Did bloods earlier this week to test E2 by LCMS just waiting on results before considering any changes to protocol.

Training:
Very poor week with training, only did 1 session. One day was wasted waiting aroymd for a tradie that never showed. Then Wednesday morning woke with a sore neck that has only really come good today, which I guess forced me to have a bit of a break. Another impact os now that school is over my normal routine is out. I need to look at when ill go into the gym during the school holidays as im a fair way out of town, approx 40km. I may end up going in real early or quite late especially seeing my sleep is shit anyways. Like the wife said maybe if I go late at night I might actually have a better sleep.


Conclusion:
Week 12 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep

Not the best week overall but I still like to look at the positives instead of dwelling on the negatives in life. This could be the forced break i needed and a change in mindset due to ongoing niggle/injury as I am going to do a deload week this week. This is something i would not have considered if everything was still flowing well.

Highlights:

- Forced break, as normally i would have pushed through with the arm and neck in the past, this time I didnt.
- Vitals all on point.

Improvement opportunities:
- Focus on hitting target calories
- Reduce over eating
- Better quality sleep
- Getting my routine started for the holiday period.


Next Week:
- Getting my routine embedded for the holiday period.
- Monitor and adjust the Reta/Cag combo to be sustainable which will take a few weeks to dial in

---

Looking good in the photos mate.

With the poor sleep, is there anything you can put it down to (compared to normal)?

22nd December
Week 13 Day 1 — Daily Log

Fasted Body Weight: 105.4kg(+0.3g)
Blood Pressure: XXX/XX
Steps: 8,049
Resting HR: 84 bpm
Notes:

---

Nutrition

Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2631 kcal
Actual Macros: C: 287g | P: 246g | F: 63g
Fibre: 26g
Notes: I have tried to back carbs off slightly last few days while I haven't been training as I feel a bit swollen. Not sure if that is full of glycogen or to do with E2. Now that im training again I'll increase carbs over a few days back to target.

---

PEDs & Peptides

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

Injection Details:
LHS Glute 27gx13mm


Peptides & Regenerative:

HGH – 5 IU PM (SubQ)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
DSIP – 500mcg PM (SubQ)
Epitalon – 10mg for 10 days PM (SubQ)

Performance / Fat Loss Aids:

Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 2mg M-F (SubQ)
SS31 - 5mg M-F (SubQ)
NAD+ – 100mg AM (IM)
Glutithione – 250mg (PM)

Cagrilintide – 2mg x 2 PW(HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)

---
Side Effects & Adjustments:

Reduced Reta and increased Cagrilintide.

---

Support Supplements:

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


---

Recovery & Health:

Sleep: 6h 24m
Poor rating Score of 43.
One wake up, it has probably been the best sleep in a week. 2 differences was GABA Powder 2g and 7iu of HGH plus no night night but 10mg melatonin, ashwanganda, Magnesium Glycinate and Mirabegron.
Ill try this again tonight, it could be coincidencental and was purely that I was exhausted but time will tell.

With my arm issue, the ultrasound come back with nothing visible. So have been doing some research and now im thinking it might be musculocutaneous nerve, with possible radial nerve tension. I have a few videos I need to watch to learn the movements/stretching and see where that gets me.


Hydration: 5L water + electrolytes


---

Training:

Session Type: Lower
Warm-Up / Rehab: Daily perscribed followed by foam rolling and stretching
Main Lifts:

Laying Leg Curl:
30kg x 20, 16

Walking Lunges:
20kg x 20, 20 each side

Leg Extension:
60kg x 20, 20

Back Extension (Weighted hypertextension)
10g x 20, 20

Hip Abduction
30kg x 20, 20

Hip Adduction
25kg x 20, 20

Standing Calf Raise:
BW x 20, 20, 20, 20 each side

Accessories:

Russian Twists:
5kg x 20, 20 each side

Oblique Crunch:
2 x 20 each side



---
Pre-workout
1 scoop Pump Juice
1 scoop Warrior
3g AAKG
3g Citrulline Malate
2g L-Tyrosine
2g Vitamin C
20g Glycerol

800mg Beetrrot Extract
600mg Alpha-GPC
50mg 5ammino1
20mg x 3 Slupp

---

Notes:

Training Notes:
After last weeks piss poor effort ive decided to do a deload this week. Basically at 50% of current working weight and double reps, slow and controlled reps and feel the muscles engage then burn

Energy/motivation:
Today was a good one, up early for a sesh with the boy then off to the city for Xmas shopping. Yuck what a day, people everywhere amd retardation in full effect.

Coaching adjustments:
Just waiting on E2 lcms results before changing anything.

Miscellaneous thoughts:
Need to work out what my routine will be over the school holidays. Im thinking it will be very early mornings, that way I have the rest of the day to do stuff and be with the kids.

Nice leg workout. Sets of 20 sounds brutal!

I hear ya re the crowds with Xmas shopping. That's the absolute pits to me hey.

 

[Pigsy]

Weekly Review — Gain Phase | Week 12 (Ending 21st December)
---

Baseline & Overview

Starting Weight: 100.5kg
Current Weight: 105.1kg (+4.6kg)
Estimated Body Fat: ~11-12%
Average Sleep: ~ 5hrs 39m/night(-2hrs)
Average Steps: ~ 6,663per day
Average Resting HR: 81 bpm
Average High HR: 122 bpm
BP (avg): ~108/68

Measurements:
Forgot to do this morning fasted


---

Nutrition

Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: 2,544 kcal
Fibre: ~ 28g
Hydration: 5 L daily + electrolytes

Notes:

A near 5kg gain in one week, to me that is a combination of glycogen due to the carb increase and water retention due to rising E2. I can feel some signs of higher E2, itchy titty mainly when exercising, slightly swollen ankles and arms/abdomen is puffy.
Looking at the average Cals I was well short for the week as well.

---

Recovery & Health

Sleep:
Average 5hrs 39min, a 2hr decrease of the average. This week has been absolutely terrible for sleep. I'm really not sure what else to try to help improve the sleep. I have DSIP and Epitalon that I have just started so see how they affect my sleep.

Digestion:
Has been good with no issues to report. I am having 100g pineapple and 25g kimichi with 2 meals and also 200mL kombucha.

Energy:
Has been down this week considerably most likely from the sleep more than anything else

Weight:
Quite an interesting week again with the weight. Up nearly 5kg in 1 week as mentioned above.

Injuries:
Right arm niggle is still ongoing, feels like its moved into the front delt. Did the ultrasound sound the other day, from initial looks they couldn't see anything obvious but will need to wait until the next Dr appointment.

Hydration:
6 L + electrolytes per day
Another good week of maintaining potassium higher than sodium. Have made my own blend up at 2:1 40g/20g of potassium chloride and pink salt in a grinder. The grinder didnt last long as its already gummed up with moisture....

Bloods:
Did bloods earlier this week to test E2 by LCMS just waiting on results before considering any changes to protocol.

Training:
Very poor week with training, only did 1 session. One day was wasted waiting aroymd for a tradie that never showed. Then Wednesday morning woke with a sore neck that has only really come good today, which I guess forced me to have a bit of a break. Another impact os now that school is over my normal routine is out. I need to look at when ill go into the gym during the school holidays as im a fair way out of town, approx 40km. I may end up going in real early or quite late especially seeing my sleep is shit anyways. Like the wife said maybe if I go late at night I might actually have a better sleep.


Conclusion:
Week 12 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep

Not the best week overall but I still like to look at the positives instead of dwelling on the negatives in life. This could be the forced break i needed and a change in mindset due to ongoing niggle/injury as I am going to do a deload week this week. This is something i would not have considered if everything was still flowing well.

Highlights:

- Forced break, as normally i would have pushed through with the arm and neck in the past, this time I didnt.
- Vitals all on point.

Improvement opportunities:
- Focus on hitting target calories
- Reduce over eating
- Better quality sleep
- Getting my routine started for the holiday period.


Next Week:
- Getting my routine embedded for the holiday period.
- Monitor and adjust the Reta/Cag combo to be sustainable which will take a few weeks to dial in

---

Big changes from you brother, the hard work paying off..

 

[Wookie]

@Wookie good updates.....keep pushing harder.......

Thank you mate

Great set of checkin Pics brother. Hard work paying off

Its starting to now

I like you're having kombucha and kimchi nicely done smart for digestion @Wookie
105kg you look good lean and tight, really growing well too

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@coolguy77711

Cheers brother

Great check in shots bro. Chewy ain't got shit on you!

Sometimes a break is a good thing and we come back even stronger. Sounds like you're going to make the most of the deload with your improvement goals!

Most definitely, I felt good after yesterday’s session. 11.5k steps Xmas shopping after doing legs

Looking really tight and lean man, its painful waiting for LCMS testing - if only we could get them quicker it would make dialling a breeze

It certainly is, I feel I need to make a change but need the results first.

I noticed you went down on the reta, did you have sides from it?

No sides, just the higher doses i was running to offset the appetite wasnt working as I found out what was causing it. Introducing the Cagrilintide has knocked the appetite on the head hard so im bring Retatrutide down to aroumd 2 -2.5mg and ill run cag at 4mg seeing as its working.

Looking good in the photos mate.

With the poor sleep, is there anything you can put it down to (compared to normal)?


Nice leg workout. Sets of 20 sounds brutal!

I hear ya re the crowds with Xmas shopping. That's the absolute pits to me hey.

Honestly i think the sleep issues stems from the head on accident i had as thats when the sleep went downhill. Last 2 nights the sleep has actually been a bit better. I dont want to talk to soon as each time I made a change the sleep did get better for a couple of nights then it would go back to how it was. But ive dropped the night night sup and Mirtazapine, added 2g GABA amd increased hgh from 5IU to 7IU and so far so good

Big changes from you brother, the hard work paying off..

Thank you big rig, means alot coming from the allfather

 

[BeMe]

22nd December
Week 13 Day 1 — Daily Log

Fasted Body Weight: 105.4kg(+0.3g)
Blood Pressure: XXX/XX
Steps: 8,049
Resting HR: 84 bpm
Notes:

---

Nutrition

Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2631 kcal
Actual Macros: C: 287g | P: 246g | F: 63g
Fibre: 26g
Notes: I have tried to back carbs off slightly last few days while I haven't been training as I feel a bit swollen. Not sure if that is full of glycogen or to do with E2. Now that im training again I'll increase carbs over a few days back to target.

---

PEDs & Peptides

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

Injection Details:
LHS Glute 27gx13mm


Peptides & Regenerative:

HGH – 5 IU PM (SubQ)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
DSIP – 500mcg PM (SubQ)
Epitalon – 10mg for 10 days PM (SubQ)

Performance / Fat Loss Aids:

Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 2mg M-F (SubQ)
SS31 - 5mg M-F (SubQ)
NAD+ – 100mg AM (IM)
Glutithione – 250mg (PM)

Cagrilintide – 2mg x 2 PW(HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)

---
Side Effects & Adjustments:

Reduced Reta and increased Cagrilintide.

---

Support Supplements:

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


---

Recovery & Health:

Sleep: 6h 24m
Poor rating Score of 43.
One wake up, it has probably been the best sleep in a week. 2 differences was GABA Powder 2g and 7iu of HGH plus no night night but 10mg melatonin, ashwanganda, Magnesium Glycinate and Mirabegron.
Ill try this again tonight, it could be coincidencental and was purely that I was exhausted but time will tell.

With my arm issue, the ultrasound come back with nothing visible. So have been doing some research and now im thinking it might be musculocutaneous nerve, with possible radial nerve tension. I have a few videos I need to watch to learn the movements/stretching and see where that gets me.


Hydration: 5L water + electrolytes


---

Training:

Session Type: Lower
Warm-Up / Rehab: Daily perscribed followed by foam rolling and stretching
Main Lifts:

Laying Leg Curl:
30kg x 20, 16

Walking Lunges:
20kg x 20, 20 each side

Leg Extension:
60kg x 20, 20

Back Extension (Weighted hypertextension)
10g x 20, 20

Hip Abduction
30kg x 20, 20

Hip Adduction
25kg x 20, 20

Standing Calf Raise:
BW x 20, 20, 20, 20 each side

Accessories:

Russian Twists:
5kg x 20, 20 each side

Oblique Crunch:
2 x 20 each side



---
Pre-workout
1 scoop Pump Juice
1 scoop Warrior
3g AAKG
3g Citrulline Malate
2g L-Tyrosine
2g Vitamin C
20g Glycerol

800mg Beetrrot Extract
600mg Alpha-GPC
50mg 5ammino1
20mg x 3 Slupp

---

Notes:

Training Notes:
After last weeks piss poor effort ive decided to do a deload this week. Basically at 50% of current working weight and double reps, slow and controlled reps and feel the muscles engage then burn

Energy/motivation:
Today was a good one, up early for a sesh with the boy then off to the city for Xmas shopping. Yuck what a day, people everywhere amd retardation in full effect.

Coaching adjustments:
Just waiting on E2 lcms results before changing anything.

Miscellaneous thoughts:
Need to work out what my routine will be over the school holidays. Im thinking it will be very early mornings, that way I have the rest of the day to do stuff and be with the kids.

There's quite a few things in your stack that could have you feeling swollen or holding water. The 7iu kf GH would be my first guess but who knows. That's a tough one to narrow down. Could even be you might be coming down with something. Being out amongst the retards has that effect sometime LOL..

Good news on the ultrasounds! Sounds like your free to keep smashing it in the gym after the deload is done and just be mindful of the movements that aggrivate the issue.

 

[LevButlerov]

No sides, just the higher doses i was running to offset the appetite wasnt working as I found out what was causing it. Introducing the Cagrilintide has knocked the appetite on the head hard so im bring Retatrutide down to aroumd 2 -2.5mg and ill run cag at 4mg seeing as its working.

I see, interesting lets see how it goes as you keep this up

 

[Wookie]

23rd December
Week 13 Day 2 — Daily Log

Fasted Body Weight: 104.9 kg(-0.5kg)
Blood Pressure: XXX/XX
Steps: 12,512
Resting HR: 86 bpm
Notes:

---

Nutrition

Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 1909 kcal
Actual Macros: C: 208g | P: 208g | F: 30g
Fibre: 15
Notes:
In City all day and made the choice to not eat any of the fast food options. Cals are down and i was hoping it would help depleat some glycogen.


---

PEDs & Peptides

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

Injection Details:
RHS VG 27gx13mm


Peptides & Regenerative:

HGH – 7 IU PM (SubQ)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
DSIP – 500mcg PM (SubQ)
Epitalon – 10mg for 10 days PM (SubQ)

Performance / Fat Loss Aids:

Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 2mg M-F (SubQ)
SS31 - 5mg M-F (SubQ)
NAD+ – 100mg AM (IM)
Glutithione – 250mg (PM)

Cagrilintide – 2mg x 2 PW(HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)

---
Side Effects & Adjustments:

Have increased HGH to 7IU
Removed Night Night
Removed mirtazapine
Added GABA @ 2g

Deload this week and looking at unilateral movements possibly to avoid aggravating the right arm

SLUPP-332 at 20mg x 3 times a day sourced from @HeliosLabs.

---

Support Supplements:

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


---

Recovery & Health:

Sleep: 5h 56m , Score 39 Poor
Was a sleep of no wake ups which is a first in a very long time. The sleep felt good solid even. Could have been longer but o got up with wife at 3am as she got ready for work. Wrapping a few more presents while the kids are sleeping. This pattern of early wakes will continue until prob boxing day where ill be able to have a sleep in. Hopefully.....

Hydration: 4L water + electrolytes
Started increasing sodium



---

Training:

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

Incline DB Bench:
Pair 25kg x 30, 30

BB Bench Press:
60kg x 22, 25

Chest Fly:
12.5kg x 20, 20
Static hold with right arm straight up and only did fly with left arm

Lateral Raise:
Pair 12.5kg x 12, 12

Upright Row:
Pair 12.5kg x 12, 15

Tricep Pushdown:
20kg x 20, 20

Single Arm Tri Extension:
10kg x 25, 30 each side

Accessories:
TVA Drill
4 x 20, 20 each side

Russian Twists:
7kg x 20, 20 each side

---
Pre-workout:
1 scoop Pump Juice
1 scoop Warrior
2g Vitamin C
3g AAKG
3g Citrulline Malate
3g AAKG


---

Notes:

Training Notes:
Deload week, and also training at home so equipment is limited. Got a decent pump from the higher rep movements, also had to modify some movements due to the arm. Couldn't do flys with the right arm so held the DB straight up and worked the left side only. The cable weights look low but the pully system i have at home mustn't amplify the force.


Energy/motivation:
Feeling fresh again

Coaching adjustments:
Still waiting on LCMS

Miscellaneous thoughts:
I'm actually thinking now the weight gain and fluid is related to low sodium. Have started increasing my sodium intake so will watch over a few days.

 

[BeMe]

23rd December
Week 13 Day 2 — Daily Log

Fasted Body Weight: 104.9 kg(-0.5kg)
Blood Pressure: XXX/XX
Steps: 12,512
Resting HR: 86 bpm
Notes:

---

Nutrition

Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 1909 kcal
Actual Macros: C: 208g | P: 208g | F: 30g
Fibre: 15
Notes:
In City all day and made the choice to not eat any of the fast food options. Cals are down and i was hoping it would help depleat some glycogen.


---

PEDs & Peptides

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

Injection Details:
RHS VG 27gx13mm


Peptides & Regenerative:

HGH – 7 IU PM (SubQ)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
DSIP – 500mcg PM (SubQ)
Epitalon – 10mg for 10 days PM (SubQ)

Performance / Fat Loss Aids:

Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 2mg M-F (SubQ)
SS31 - 5mg M-F (SubQ)
NAD+ – 100mg AM (IM)
Glutithione – 250mg (PM)

Cagrilintide – 2mg x 2 PW(HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)

---
Side Effects & Adjustments:

Have increased HGH to 7IU
Removed Night Night
Removed mirtazapine
Added GABA @ 2g

Deload this week and looking at unilateral movements possibly to avoid aggravating the right arm

SLUPP-332 at 20mg x 3 times a day sourced from @HeliosLabs.

---

Support Supplements:

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


---

Recovery & Health:

Sleep: 5h 56m , Score 39 Poor
Was a sleep of no wake ups which is a first in a very long time. The sleep felt good solid even. Could have been longer but o got up with wife at 3am as she got ready for work. Wrapping a few more presents while the kids are sleeping. This pattern of early wakes will continue until prob boxing day where ill be able to have a sleep in. Hopefully.....

Hydration: 4L water + electrolytes
Started increasing sodium



---

Training:

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

Incline DB Bench:
Pair 25kg x 30, 30

BB Bench Press:
60kg x 22, 25

Chest Fly:
12.5kg x 20, 20
Static hold with right arm straight up and only did fly with left arm

Lateral Raise:
Pair 12.5kg x 12, 12

Upright Row:
Pair 12.5kg x 12, 15

Tricep Pushdown:
20kg x 20, 20

Single Arm Tri Extension:
10kg x 25, 30 each side

Accessories:
TVA Drill
4 x 20, 20 each side

Russian Twists:
7kg x 20, 20 each side

---
Pre-workout:
1 scoop Pump Juice
1 scoop Warrior
2g Vitamin C
3g AAKG
3g Citrulline Malate
3g AAKG


---

Notes:

Training Notes:
Deload week, and also training at home so equipment is limited. Got a decent pump from the higher rep movements, also had to modify some movements due to the arm. Couldn't do flys with the right arm so held the DB straight up and worked the left side only. The cable weights look low but the pully system i have at home mustn't amplify the force.


Energy/motivation:
Feeling fresh again

Coaching adjustments:
Still waiting on LCMS

Miscellaneous thoughts:
I'm actually thinking now the weight gain and fluid is related to low sodium. Have started increasing my sodium intake so will watch over a few days.

Serious deload pump! Hope the sodium settles everything down for you. Pretty easy to just add some pink salt to your water throughout the day and see. Let's hope for the quick and easy fix!

 

[Wookie]

There's quite a few things in your stack that could have you feeling swollen or holding water. The 7iu kf GH would be my first guess but who knows. That's a tough one to narrow down. Could even be you might be coming down with something. Being out amongst the retards has that effect sometime LOL..

Good news on the ultrasounds! Sounds like your free to keep smashing it in the gym after the deload is done and just be mindful of the movements that aggrivate the issue.

The 7IU has only been in for 3 nights so far. The weight which im 99% sure is sodium related has been an issues since Monday/Tuesday last week. Tonight ill go back to 5IU and see if there sleep is affected as the last 3 nights have probably been the best since April. I'm leaning towards the 2g of Gaba influencing the sleep which of that is the case its a cheap solution.
The arm is just need to watch a for more videos on how to do the stretches to get the nerve sliding better and hopefully the resolves the issue as its been a problem on and off for about a year now.

I see, interesting lets see how it goes as you keep this up

Its definitely working now, still get the cravings but easier to walk away. Ive also dropped the mirtazapine out. It was only perscribed more for its affects on sleep than mood. I have asked the wife tho if she notices me getting cranky again to let me know and ill start taking it again.

Serious deload pump! Hope the sodium settles everything down for you. Pretty easy to just add some pink salt to your water throughout the day and see. Let's hope for the quick and easy fix!

, i have slackend off on adding the heart salt to my meals for a bit over a week now. Started tracking and adding salt yesterday and some of the swelling has gone from the ankles but my weight is up 1.9kg in a day and I was around 700cals short of target. Definitely fluid moving around, should resolve in 48-72hrs hopefully

 

[Pigsy]

Keep working brother, looking after yourself

 

[LevButlerov]

Its definitely working now, still get the cravings but easier to walk away. Ive also dropped the mirtazapine out. It was only perscribed more for its affects on sleep than mood. I have asked the wife tho if she notices me getting cranky again to let me know and ill start taking it again.

lets see how it goes for you update us

 

[LevButlerov]

23rd December
Week 13 Day 2 — Daily Log

Fasted Body Weight: 104.9 kg(-0.5kg)
Blood Pressure: XXX/XX
Steps: 12,512
Resting HR: 86 bpm
Notes:

---

Nutrition

Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 1909 kcal
Actual Macros: C: 208g | P: 208g | F: 30g
Fibre: 15
Notes:
In City all day and made the choice to not eat any of the fast food options. Cals are down and i was hoping it would help depleat some glycogen.


---

PEDs & Peptides

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

Injection Details:
RHS VG 27gx13mm


Peptides & Regenerative:

HGH – 7 IU PM (SubQ)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
DSIP – 500mcg PM (SubQ)
Epitalon – 10mg for 10 days PM (SubQ)

Performance / Fat Loss Aids:

Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 2mg M-F (SubQ)
SS31 - 5mg M-F (SubQ)
NAD+ – 100mg AM (IM)
Glutithione – 250mg (PM)

Cagrilintide – 2mg x 2 PW(HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)

---
Side Effects & Adjustments:

Have increased HGH to 7IU
Removed Night Night
Removed mirtazapine
Added GABA @ 2g

Deload this week and looking at unilateral movements possibly to avoid aggravating the right arm

SLUPP-332 at 20mg x 3 times a day sourced from @HeliosLabs.

---

Support Supplements:

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


---

Recovery & Health:

Sleep: 5h 56m , Score 39 Poor
Was a sleep of no wake ups which is a first in a very long time. The sleep felt good solid even. Could have been longer but o got up with wife at 3am as she got ready for work. Wrapping a few more presents while the kids are sleeping. This pattern of early wakes will continue until prob boxing day where ill be able to have a sleep in. Hopefully.....

Hydration: 4L water + electrolytes
Started increasing sodium



---

Training:

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

Incline DB Bench:
Pair 25kg x 30, 30

BB Bench Press:
60kg x 22, 25

Chest Fly:
12.5kg x 20, 20
Static hold with right arm straight up and only did fly with left arm

Lateral Raise:
Pair 12.5kg x 12, 12

Upright Row:
Pair 12.5kg x 12, 15

Tricep Pushdown:
20kg x 20, 20

Single Arm Tri Extension:
10kg x 25, 30 each side

Accessories:
TVA Drill
4 x 20, 20 each side

Russian Twists:
7kg x 20, 20 each side

---
Pre-workout:
1 scoop Pump Juice
1 scoop Warrior
2g Vitamin C
3g AAKG
3g Citrulline Malate
3g AAKG


---

Notes:

Training Notes:
Deload week, and also training at home so equipment is limited. Got a decent pump from the higher rep movements, also had to modify some movements due to the arm. Couldn't do flys with the right arm so held the DB straight up and worked the left side only. The cable weights look low but the pully system i have at home mustn't amplify the force.


Energy/motivation:
Feeling fresh again

Coaching adjustments:
Still waiting on LCMS

Miscellaneous thoughts:
I'm actually thinking now the weight gain and fluid is related to low sodium. Have started increasing my sodium intake so will watch over a few days.

low sodium usually doesn't cause weight gain
do you have a list of foods you eating?

 

[Wookie]

Weekly Review — Gain Phase | Week 13 (Ending 28th December)
---

Baseline & Overview

Starting Weight: 105.1kg
Current Weight: 108kg (+2.9kg)
Estimated Body Fat: ~11-12%
Average Sleep: ~ 6hrs 21m/night(+50mins)
Average Steps: ~ 6,410per day
Average Resting HR: 86 bpm
Average High HR: 122 bpm
BP (avg): ~108/68

Measurements:
Forgot to do this morning fasted


---

Nutrition

Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: well below
Fibre: ~ 28g
Hydration: 3 L daily + electrolytes

Notes:

Another 2.9kg increase for a total of early 8kg in 2 weeks. This isnt food related fat/muscle. Calories have been well under all week. Ive backed hydration off as the water retention i have is due to low sodium levels.

---

Recovery & Health

Sleep:
Average 6hrs 21min, a near 1hr increase of the average. This week has been actually better over all. Changed the sleep stack up, dropped the night night and the mirtazapine. Introduced DSIP at 1mg, Epitalon at 10mg and GABA at 2g. Combined thos seems to have made a postive difference.

Digestion:
Has been good with no issues to report. I am having 100g pineapple and 25g kimichi with 2 meals and also 200mL kombucha.

Energy:
Has been about average, not doing much throughout the day dosnt help ut ive been trying to keep of my feet as much as possible.

Weight:
I can see the fluid retention in ankles, lower abdomen and wrists. Sometimes i swear it even feels hard to inject due to all the fluid.

Injuries:
Right arm niggle is still ongoing, I'm of the opinion its a nerve glide issue being Musculocutaneous nerve glide and/or brachial plexus nerve glide issue. I have googled some videos on how to stretch it, just need to find the movements where I can "feel" the nerve discomfort stretch

Hydration:
3 L + electrolytes per day
Ive backed water off to thirst only while dealing with the water retention issues.

Bloods:
Still waiting on LCMS results

Training:
An average week training wise, got 3 sessions in. I have been doing a deload style with 50% loading and 20 reps for most exercises. This will continue for most of this week as well, while i sort the water weight and nerve issues out


Conclusion:
Week 13 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep

Not the best week overall again but life happens. Its also that time of year and has been busy at home. Besides the water weight and nerve issues everything else is progressing fine.

Highlights:

- Vitals all on point still
- Good time with family
- Sleep is showing signs of improvement

Improvement opportunities:
- Focus on hitting target calories
- Better quality sleep
- Getting my routine started for the holiday period.


Next Week:
- Getting my routine embedded for the holiday period.
- Continue with the deload

---

 

[Wookie]

29th December
Week 14 Day 1 — Daily Log

Fasted Body Weight: 108.8 kg(+0.8kg)
Blood Pressure: 111/68
Steps: 6,174
Resting HR: 84 bpm
Notes:
Low Steps as trying to rest and elevate legs due to swelling. Weight increase even tho under calories. Its definitely fluid related.

---

Nutrition

Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2538 kcal
Actual Macros: C: 244g | P: 284g | F: 51g
Fibre: 26g
Notes:
I have been keeping carbs down while inactive and ensuring I meet protein target and close to fat target.


---

PEDs & Peptides

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

Injection Details:
RHS Quad 27gx13mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
Epitalon- 10mg ED for 10 days
DSIP – 1mg ED (SubQ)

Performance / Fat Loss Aids:

Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)
SS31 – 2.5mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)

Cagrilintide – 4mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)

---
Side Effects & Adjustments:
Reta has been reduced to 2.5mg and cag increased to 4mg.
Removed mirtazapine and night night from sleep stack and added GABA 2g

---

Support Supplements:

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin 10mg
Ashwanganda
Super B complex
Mirabegron
GABA 2g


---

Recovery & Health:

Sleep: 5h 46m Poor , Score of 40
Sleep would have been better but got up at 3:30am to make sure to boy was your and getting ready for work.


Hydration: 3 L water + electrolytes
Water has been pulled back to thirst only while having the water retention issues



---

Training:

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

Main Lifts:
Leg Extension:
40kg x 30
60kg x 20, 20

Single Leg Press:
80kg x 20, 20 each side

Hack Squat:
80kg x 16, 16

Laying Leg Curl:
25kg x 20, 20

Straight Leg Deadlift:
60kg x 20, 20

Calf Raise (Leg press):
100kg x 20, 20

Calf Raise ( Seated Leg Press):
100kg x 20, 20

Accessories:

Banded Pallof Press Rotation:
2 x 10 each side with black band

Plank:
2 x 1min


---
Pre-workout
1 Scoop Night Warrior
1 Scoop Pump Juice

---

Notes:

Training Notes:
Another day of deload. 50% loading but 20 reps. Could feel a really good burn doing this and pump. For some reason the right knee is hurting while flexed may need to look at a sleeve.
Wife was with me today so was a good session Training with her.

Energy/motivation:
Good Energy, was actually looking forward to heading in and meeting the wife.

Coaching adjustments:
None yet, still waiting on lcms results

Miscellaneous thoughts:
This water retention issue is a pain but its good to know the cause as it last happened in January.

 

[LevButlerov]

Weekly Review — Gain Phase | Week 13 (Ending 28th December)
---

Baseline & Overview

Starting Weight: 105.1kg
Current Weight: 108kg (+2.9kg)
Estimated Body Fat: ~11-12%
Average Sleep: ~ 6hrs 21m/night(+50mins)
Average Steps: ~ 6,410per day
Average Resting HR: 86 bpm
Average High HR: 122 bpm
BP (avg): ~108/68

Measurements:
Forgot to do this morning fasted


---

Nutrition

Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: well below
Fibre: ~ 28g
Hydration: 3 L daily + electrolytes

Notes:

Another 2.9kg increase for a total of early 8kg in 2 weeks. This isnt food related fat/muscle. Calories have been well under all week. Ive backed hydration off as the water retention i have is due to low sodium levels.

---

Recovery & Health

Sleep:
Average 6hrs 21min, a near 1hr increase of the average. This week has been actually better over all. Changed the sleep stack up, dropped the night night and the mirtazapine. Introduced DSIP at 1mg, Epitalon at 10mg and GABA at 2g. Combined thos seems to have made a postive difference.

Digestion:
Has been good with no issues to report. I am having 100g pineapple and 25g kimichi with 2 meals and also 200mL kombucha.

Energy:
Has been about average, not doing much throughout the day dosnt help ut ive been trying to keep of my feet as much as possible.

Weight:
I can see the fluid retention in ankles, lower abdomen and wrists. Sometimes i swear it even feels hard to inject due to all the fluid.

Injuries:
Right arm niggle is still ongoing, I'm of the opinion its a nerve glide issue being Musculocutaneous nerve glide and/or brachial plexus nerve glide issue. I have googled some videos on how to stretch it, just need to find the movements where I can "feel" the nerve discomfort stretch

Hydration:
3 L + electrolytes per day
Ive backed water off to thirst only while dealing with the water retention issues.

Bloods:
Still waiting on LCMS results

Training:
An average week training wise, got 3 sessions in. I have been doing a deload style with 50% loading and 20 reps for most exercises. This will continue for most of this week as well, while i sort the water weight and nerve issues out


Conclusion:
Week 13 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep

Not the best week overall again but life happens. Its also that time of year and has been busy at home. Besides the water weight and nerve issues everything else is progressing fine.

Highlights:

- Vitals all on point still
- Good time with family
- Sleep is showing signs of improvement

Improvement opportunities:
- Focus on hitting target calories
- Better quality sleep
- Getting my routine started for the holiday period.


Next Week:
- Getting my routine embedded for the holiday period.
- Continue with the deload

---

good end to your growth phase, you do look good @Wookie
waiting to see how you do as you cut

29th December
Week 14 Day 1 — Daily Log

Fasted Body Weight: 108.8 kg(+0.8kg)
Blood Pressure: 111/68
Steps: 6,174
Resting HR: 84 bpm
Notes:
Low Steps as trying to rest and elevate legs due to swelling. Weight increase even tho under calories. Its definitely fluid related.

---

Nutrition

Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2538 kcal
Actual Macros: C: 244g | P: 284g | F: 51g
Fibre: 26g
Notes:
I have been keeping carbs down while inactive and ensuring I meet protein target and close to fat target.


---

PEDs & Peptides

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

Injection Details:
RHS Quad 27gx13mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
Epitalon- 10mg ED for 10 days
DSIP – 1mg ED (SubQ)

Performance / Fat Loss Aids:

Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)
SS31 – 2.5mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)

Cagrilintide – 4mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)

---
Side Effects & Adjustments:
Reta has been reduced to 2.5mg and cag increased to 4mg.
Removed mirtazapine and night night from sleep stack and added GABA 2g

---

Support Supplements:

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin 10mg
Ashwanganda
Super B complex
Mirabegron
GABA 2g


---

Recovery & Health:

Sleep: 5h 46m Poor , Score of 40
Sleep would have been better but got up at 3:30am to make sure to boy was your and getting ready for work.


Hydration: 3 L water + electrolytes
Water has been pulled back to thirst only while having the water retention issues



---

Training:

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

Main Lifts:
Leg Extension:
40kg x 30
60kg x 20, 20

Single Leg Press:
80kg x 20, 20 each side

Hack Squat:
80kg x 16, 16

Laying Leg Curl:
25kg x 20, 20

Straight Leg Deadlift:
60kg x 20, 20

Calf Raise (Leg press):
100kg x 20, 20

Calf Raise ( Seated Leg Press):
100kg x 20, 20

Accessories:

Banded Pallof Press Rotation:
2 x 10 each side with black band

Plank:
2 x 1min


---
Pre-workout
1 Scoop Night Warrior
1 Scoop Pump Juice

---

Notes:

Training Notes:
Another day of deload. 50% loading but 20 reps. Could feel a really good burn doing this and pump. For some reason the right knee is hurting while flexed may need to look at a sleeve.
Wife was with me today so was a good session Training with her.

Energy/motivation:
Good Energy, was actually looking forward to heading in and meeting the wife.

Coaching adjustments:
None yet, still waiting on lcms results

Miscellaneous thoughts:
This water retention issue is a pain but its good to know the cause as it last happened in January.

 

[Mobster]

I'd wanna look at the following:

1. Form.
2. Sets, reps and overall volume.

By way of example I've seen far too many members doing 6 or more exercises per bodypart sometimes using up to 22+ sets when pros don't do that level

 

[stevesmi]

Weekly Review — Gain Phase | Week 13 (Ending 28th December)
---

Baseline & Overview

Starting Weight: 105.1kg
Current Weight: 108kg (+2.9kg)
Estimated Body Fat: ~11-12%
Average Sleep: ~ 6hrs 21m/night(+50mins)
Average Steps: ~ 6,410per day
Average Resting HR: 86 bpm
Average High HR: 122 bpm
BP (avg): ~108/68

Measurements:
Forgot to do this morning fasted


---

Nutrition

Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: well below
Fibre: ~ 28g
Hydration: 3 L daily + electrolytes

Notes:

Another 2.9kg increase for a total of early 8kg in 2 weeks. This isnt food related fat/muscle. Calories have been well under all week. Ive backed hydration off as the water retention i have is due to low sodium levels.

---

Recovery & Health

Sleep:
Average 6hrs 21min, a near 1hr increase of the average. This week has been actually better over all. Changed the sleep stack up, dropped the night night and the mirtazapine. Introduced DSIP at 1mg, Epitalon at 10mg and GABA at 2g. Combined thos seems to have made a postive difference.

Digestion:
Has been good with no issues to report. I am having 100g pineapple and 25g kimichi with 2 meals and also 200mL kombucha.

Energy:
Has been about average, not doing much throughout the day dosnt help ut ive been trying to keep of my feet as much as possible.

Weight:
I can see the fluid retention in ankles, lower abdomen and wrists. Sometimes i swear it even feels hard to inject due to all the fluid.

Injuries:
Right arm niggle is still ongoing, I'm of the opinion its a nerve glide issue being Musculocutaneous nerve glide and/or brachial plexus nerve glide issue. I have googled some videos on how to stretch it, just need to find the movements where I can "feel" the nerve discomfort stretch

Hydration:
3 L + electrolytes per day
Ive backed water off to thirst only while dealing with the water retention issues.

Bloods:
Still waiting on LCMS results

Training:
An average week training wise, got 3 sessions in. I have been doing a deload style with 50% loading and 20 reps for most exercises. This will continue for most of this week as well, while i sort the water weight and nerve issues out


Conclusion:
Week 13 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep

Not the best week overall again but life happens. Its also that time of year and has been busy at home. Besides the water weight and nerve issues everything else is progressing fine.

Highlights:

- Vitals all on point still
- Good time with family
- Sleep is showing signs of improvement

Improvement opportunities:
- Focus on hitting target calories
- Better quality sleep
- Getting my routine started for the holiday period.


Next Week:
- Getting my routine embedded for the holiday period.
- Continue with the deload

---

@Wookie best thing I read on this update is that your sleep is improving. That's going to be crucial. The more rest you can give your body, the more recovery you'll get.

 

[Wookie]

30th December
Week 12 Day 2 — Daily Log

Fasted Body Weight: 107.9 kg(-0.9kg)
Blood Pressure: 109/68
Steps: 5,638
Resting HR: 89 bpm
Notes:
Nice drop in weight, this should continue as the water is released.
---

Nutrition

Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2571 kcal
Actual Macros: C: 280g | P: 239g | F: 59g
Fibre: 26g
Notes:
Still deliberately keeping carbs down while having all this water retention issues.


---

PEDs & Peptides

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

Injection Details:
LHS Quad 27gx13mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)

Performance / Fat Loss Aids:

Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)
SS31 – 2.5mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)

Cagrilintide – 4mg PW (@HeliosLabs )
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)

---
Side Effects & Adjustments:

Epitalon is now finished , unsure at this point of it did anything.
PED protocol adjustments by coach after E2 LCMS results. E2 has increased to 119 but would still like it higher. 700 test, 100 EQ, 250 NPP from tomorrow.
Water is leaving the body, lower abdomen dosnt look as swollen, ankles didnt swell as much today and vascularity is returning to the arms.
---

Support Supplements:

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


---

Recovery & Health:

Sleep: 8h 34m poor quality, Score of 45.
Last night was one of the longest sleeps ive had in awhile. Only 2 wake ups from memory


Hydration: 3 L water + electrolytes




---

Training:

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

Main Lifts:

Incline Bench Press:
50kg x 15, 15

Chest Fly Machine:
25kg x 30, 30

Lat Pulldown:
50kg x 20, 20

Seated Cable Row V-Grip:
50kg x 20, 20

Shoulder Press:
25kg x 12, 12 LHS only

Tricep Rope Pushdown:
28.75kg x 20, 20

Bicep Curl Cable:
23.75kg x 20, 20

Accessories:

Sit up:
BW x 30, 30

TVA Drills:
2 sets of 20 each leg


---
Pre-workout:
1 Scoop Pump Juice
1 scoop Night Warrior
600mg Alpha-GPC
50mg 5ammino1
25mg Slupp

---

Notes:

Training Notes:
Today was a steady day, the wife was with me and she hasn't done a few of the movements. So going through correct set up, queues amd movement paths. Overall was a good session amd was good to start feeling a pump again. Ive continued with the deload at 50% loading but higher reps, generally 20 reps. I was unable to do shoulders Press at all with right arm, so just held the weight in a static hold while doing reps with the left arm.

Energy/motivation:
Overall was good energy and good to be back in a routine. Having the wife wanting to meet up with me at the gym after work is good motivation in its self.

Coaching adjustments:
PED protocol changed after E2 lcms results

Miscellaneous thoughts:
Need to find a Musculocutaneous nerve glide and/or brachial plexus nerve glide video where I can feel the pull to start working on the pinching

 

[Wookie]

good end to your growth phase, you do look good @Wookie
waiting to see how you do as you cut

Haha growth hasn't finished yet, as long as my health markers stay good ill keep the lean gain phase happening.

I'd wanna look at the following:

1. Form.
2. Sets, reps and overall volume.

By way of example I've seen far too many members doing 6 or more exercises per bodypart sometimes using up to 22+ sets when pros don't do that level

Is this for me or ment for another post? Im down to 2 sets on each exercises at 50% loading as a deload while i work through a few issues.

@Wookie best thing I read on this update is that your sleep is improving. That's going to be crucial. The more rest you can give your body, the more recovery you'll get.

Most definitely, and it feels good to foumd whats worked which has also involved actually removing products . So im taking less stuff but achieved better sleep

 

[stevesmi]

Most definitely, and it feels good to foumd whats worked which has also involved actually removing products . So im taking less stuff but achieved better sleep

that can help

 

[ROIDDERS]

Nice job on the starting weight and current weight changes. It's amazing how things can change. Definitely looking good on the body fat. Hopefully you can get down to 8 or 9%. You'll look even better. @Wookie

Weekly Review — Gain Phase | Week 13 (Ending 28th December)
---

Baseline & Overview

Starting Weight: 105.1kg
Current Weight: 108kg (+2.9kg)
Estimated Body Fat: ~11-12%
Average Sleep: ~ 6hrs 21m/night(+50mins)
Average Steps: ~ 6,410per day
Average Resting HR: 86 bpm
Average High HR: 122 bpm
BP (avg): ~108/68

Measurements:
Forgot to do this morning fasted


---

Nutrition

Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: well below
Fibre: ~ 28g
Hydration: 3 L daily + electrolytes

Notes:

Another 2.9kg increase for a total of early 8kg in 2 weeks. This isnt food related fat/muscle. Calories have been well under all week. Ive backed hydration off as the water retention i have is due to low sodium levels.

---

Recovery & Health

Sleep:
Average 6hrs 21min, a near 1hr increase of the average. This week has been actually better over all. Changed the sleep stack up, dropped the night night and the mirtazapine. Introduced DSIP at 1mg, Epitalon at 10mg and GABA at 2g. Combined thos seems to have made a postive difference.

Digestion:
Has been good with no issues to report. I am having 100g pineapple and 25g kimichi with 2 meals and also 200mL kombucha.

Energy:
Has been about average, not doing much throughout the day dosnt help ut ive been trying to keep of my feet as much as possible.

Weight:
I can see the fluid retention in ankles, lower abdomen and wrists. Sometimes i swear it even feels hard to inject due to all the fluid.

Injuries:
Right arm niggle is still ongoing, I'm of the opinion its a nerve glide issue being Musculocutaneous nerve glide and/or brachial plexus nerve glide issue. I have googled some videos on how to stretch it, just need to find the movements where I can "feel" the nerve discomfort stretch

Hydration:
3 L + electrolytes per day
Ive backed water off to thirst only while dealing with the water retention issues.

Bloods:
Still waiting on LCMS results

Training:
An average week training wise, got 3 sessions in. I have been doing a deload style with 50% loading and 20 reps for most exercises. This will continue for most of this week as well, while i sort the water weight and nerve issues out


Conclusion:
Week 13 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep

Not the best week overall again but life happens. Its also that time of year and has been busy at home. Besides the water weight and nerve issues everything else is progressing fine.

Highlights:

- Vitals all on point still
- Good time with family
- Sleep is showing signs of improvement

Improvement opportunities:
- Focus on hitting target calories
- Better quality sleep
- Getting my routine started for the holiday period.


Next Week:
- Getting my routine embedded for the holiday period.
- Continue with the deload

---

 

[Allupfromhere]

Brother superior detail in all of your log updates legend. That kind of detail is what helps other who follow along, just complete transparency of your journey.
Looking shredded bro and hopefully the water retention sorts itself out. However did see you thinking of starting to limit your water due to this. Have you spoke to your coach about this, most the time we limit water our bodies will tend to hold onto more and a survival mechanism.

 

[2Thick]

Weekly Review — Gain Phase | Week 13 (Ending 28th December)
---

Baseline & Overview

Starting Weight: 105.1kg
Current Weight: 108kg (+2.9kg)
Estimated Body Fat: ~11-12%
Average Sleep: ~ 6hrs 21m/night(+50mins)
Average Steps: ~ 6,410per day
Average Resting HR: 86 bpm
Average High HR: 122 bpm
BP (avg): ~108/68

Measurements:
Forgot to do this morning fasted


---

Nutrition

Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: well below
Fibre: ~ 28g
Hydration: 3 L daily + electrolytes

Notes:

Another 2.9kg increase for a total of early 8kg in 2 weeks. This isnt food related fat/muscle. Calories have been well under all week. Ive backed hydration off as the water retention i have is due to low sodium levels.

---

Recovery & Health

Sleep:
Average 6hrs 21min, a near 1hr increase of the average. This week has been actually better over all. Changed the sleep stack up, dropped the night night and the mirtazapine. Introduced DSIP at 1mg, Epitalon at 10mg and GABA at 2g. Combined thos seems to have made a postive difference.

Digestion:
Has been good with no issues to report. I am having 100g pineapple and 25g kimichi with 2 meals and also 200mL kombucha.

Energy:
Has been about average, not doing much throughout the day dosnt help ut ive been trying to keep of my feet as much as possible.

Weight:
I can see the fluid retention in ankles, lower abdomen and wrists. Sometimes i swear it even feels hard to inject due to all the fluid.

Injuries:
Right arm niggle is still ongoing, I'm of the opinion its a nerve glide issue being Musculocutaneous nerve glide and/or brachial plexus nerve glide issue. I have googled some videos on how to stretch it, just need to find the movements where I can "feel" the nerve discomfort stretch

Hydration:
3 L + electrolytes per day
Ive backed water off to thirst only while dealing with the water retention issues.

Bloods:
Still waiting on LCMS results

Training:
An average week training wise, got 3 sessions in. I have been doing a deload style with 50% loading and 20 reps for most exercises. This will continue for most of this week as well, while i sort the water weight and nerve issues out


Conclusion:
Week 13 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep

Not the best week overall again but life happens. Its also that time of year and has been busy at home. Besides the water weight and nerve issues everything else is progressing fine.

Highlights:

- Vitals all on point still
- Good time with family
- Sleep is showing signs of improvement

Improvement opportunities:
- Focus on hitting target calories
- Better quality sleep
- Getting my routine started for the holiday period.


Next Week:
- Getting my routine embedded for the holiday period.
- Continue with the deload

---

Nice job on this. The training looks fantastic. @Wookie the lean gain phase has definitely been a success. Now let's keep it going into the new year.

 

[Ulter]

Weekly Review — Gain Phase | Week 13 (Ending 28th December)
---

Baseline & Overview

Starting Weight: 105.1kg
Current Weight: 108kg (+2.9kg)
Estimated Body Fat: ~11-12%
Average Sleep: ~ 6hrs 21m/night(+50mins)
Average Steps: ~ 6,410per day
Average Resting HR: 86 bpm
Average High HR: 122 bpm
BP (avg): ~108/68

Measurements:
Forgot to do this morning fasted


---

Nutrition

Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: well below
Fibre: ~ 28g
Hydration: 3 L daily + electrolytes

Notes:

Another 2.9kg increase for a total of early 8kg in 2 weeks. This isnt food related fat/muscle. Calories have been well under all week. Ive backed hydration off as the water retention i have is due to low sodium levels.

---

Recovery & Health

Sleep:
Average 6hrs 21min, a near 1hr increase of the average. This week has been actually better over all. Changed the sleep stack up, dropped the night night and the mirtazapine. Introduced DSIP at 1mg, Epitalon at 10mg and GABA at 2g. Combined thos seems to have made a postive difference.

Digestion:
Has been good with no issues to report. I am having 100g pineapple and 25g kimichi with 2 meals and also 200mL kombucha.

Energy:
Has been about average, not doing much throughout the day dosnt help ut ive been trying to keep of my feet as much as possible.

Weight:
I can see the fluid retention in ankles, lower abdomen and wrists. Sometimes i swear it even feels hard to inject due to all the fluid.

Injuries:
Right arm niggle is still ongoing, I'm of the opinion its a nerve glide issue being Musculocutaneous nerve glide and/or brachial plexus nerve glide issue. I have googled some videos on how to stretch it, just need to find the movements where I can "feel" the nerve discomfort stretch

Hydration:
3 L + electrolytes per day
Ive backed water off to thirst only while dealing with the water retention issues.

Bloods:
Still waiting on LCMS results

Training:
An average week training wise, got 3 sessions in. I have been doing a deload style with 50% loading and 20 reps for most exercises. This will continue for most of this week as well, while i sort the water weight and nerve issues out


Conclusion:
Week 13 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep

Not the best week overall again but life happens. Its also that time of year and has been busy at home. Besides the water weight and nerve issues everything else is progressing fine.

Highlights:

- Vitals all on point still
- Good time with family
- Sleep is showing signs of improvement

Improvement opportunities:
- Focus on hitting target calories
- Better quality sleep
- Getting my routine started for the holiday period.


Next Week:
- Getting my routine embedded for the holiday period.
- Continue with the deload

---

@Wookie good job on this training. I like the deload style, 50% loading and 20 reps for most exercises. That's a good idea for this week. You don't want to mess around with the nerve issues too long.

 

[ceo]

Weekly Review — Gain Phase | Week 13 (Ending 28th December)
---

Baseline & Overview

Starting Weight: 105.1kg
Current Weight: 108kg (+2.9kg)
Estimated Body Fat: ~11-12%
Average Sleep: ~ 6hrs 21m/night(+50mins)
Average Steps: ~ 6,410per day
Average Resting HR: 86 bpm
Average High HR: 122 bpm
BP (avg): ~108/68

Measurements:
Forgot to do this morning fasted


---

Nutrition

Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: well below
Fibre: ~ 28g
Hydration: 3 L daily + electrolytes

Notes:

Another 2.9kg increase for a total of early 8kg in 2 weeks. This isnt food related fat/muscle. Calories have been well under all week. Ive backed hydration off as the water retention i have is due to low sodium levels.

---

Recovery & Health

Sleep:
Average 6hrs 21min, a near 1hr increase of the average. This week has been actually better over all. Changed the sleep stack up, dropped the night night and the mirtazapine. Introduced DSIP at 1mg, Epitalon at 10mg and GABA at 2g. Combined thos seems to have made a postive difference.

Digestion:
Has been good with no issues to report. I am having 100g pineapple and 25g kimichi with 2 meals and also 200mL kombucha.

Energy:
Has been about average, not doing much throughout the day dosnt help ut ive been trying to keep of my feet as much as possible.

Weight:
I can see the fluid retention in ankles, lower abdomen and wrists. Sometimes i swear it even feels hard to inject due to all the fluid.

Injuries:
Right arm niggle is still ongoing, I'm of the opinion its a nerve glide issue being Musculocutaneous nerve glide and/or brachial plexus nerve glide issue. I have googled some videos on how to stretch it, just need to find the movements where I can "feel" the nerve discomfort stretch

Hydration:
3 L + electrolytes per day
Ive backed water off to thirst only while dealing with the water retention issues.

Bloods:
Still waiting on LCMS results

Training:
An average week training wise, got 3 sessions in. I have been doing a deload style with 50% loading and 20 reps for most exercises. This will continue for most of this week as well, while i sort the water weight and nerve issues out


Conclusion:
Week 13 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep

Not the best week overall again but life happens. Its also that time of year and has been busy at home. Besides the water weight and nerve issues everything else is progressing fine.

Highlights:

- Vitals all on point still
- Good time with family
- Sleep is showing signs of improvement

Improvement opportunities:
- Focus on hitting target calories
- Better quality sleep
- Getting my routine started for the holiday period.


Next Week:
- Getting my routine embedded for the holiday period.
- Continue with the deload

---

Bros, that is an amazing piece of meat right there. I thought it was a brownie at first and I had to zoom in to see that that was a really good piece of red meat. @Wookie

 

[LevButlerov]

Haha growth hasn't finished yet, as long as my health markers stay good ill keep the lean gain phase happening.

keep the growth on then the way it read i thought this is it lol @Wookie

 

[Wookie]

December 31st
Week 14 Day 3 — Daily Log

Fasted Body Weight: 108.1kg(+0.2kg)
Blood Pressure: XXX/XX
Steps: 5,340
Resting HR: 86 bpm
Notes:
RHR has been gradually increasing for a it now, will look at getting some nebivolo. Bringing Reta down to 2.5mg PW should also help the RHR
---

Nutrition

Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2642 kcal
Actual Macros: C: 258g | P: 266g | F: 64g
Fibre: 20g
Notes:
Keeping carbs down slightly while activity has been low and also while holding water

---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily

Injection Details:
RHS Glute 27gx13mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
Epitalon- 10mg ED for 10 days
DSIP – 1mg ED (SubQ)

Performance / Fat Loss Aids:

Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)
SS31 – 2.5mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)

Cagrilintide – 4mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)

---
Side Effects & Adjustments:
Water retention issues are starting to clear, ankles are not swelling as bad as they were. Now waiting on the weight to drop with the water, im thinking there is about 2-3kg of water weight.

As mentioned PED protocol has been changed to increase the E2 some more.
---

Support Supplements:

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA

---

Recovery & Health:

Sleep: 5h 13m, Score of 43 poor.
The low hours is due tongetring up with the wife before she goes to work. The sleep its self was good and i believe the stack is making a difference finally.

Hydration: 3-4L water + electrolytes
This water is purely from my drink bottle and dosnt include any other liquids I drink throughout the day.

---

Training:

Session Type: Lower

Warm-Up / Rehab: Daily perscribed followed by foam rolling and stretching

Main Lifts:

Laying Leg Curl:
35kg x 20, 20

Walking DB Lunges:
25kg x 10, 10 each side

Leg Extension:
65kg x 20, 20

Weighted Back Extension:
10kg x 20, 20

Hip Abduction:
35kg x 20, 20

Hip Adduction:
30kg x 20, 20

DB Standing Calf Raise:
12.5kg x 20, 20, 20 each side

Accessories:

Russian Twists:
5kg x 20, 20 each side

Oblique Crunch:
BW x 20, 20 each side

---
Pre-workout
1 scoop Pump Juice
1 scoop Night Warrior
25mg Slupp
10mg Methylene Blue

---

Notes:

Training Notes:
Another session with the wife, she is complaining about DOMS in the legs from the leg day we did .
I have her set up in the Heavy app amd she does the same as me but just at her ability/loading.
Still continuing with the lighter loading, got a nice sweat up and mild pump which hopefully means the water retention is correcting its self.
I have noticed a pain in the right knee when bending the leg, im getting old and falling apart

Energy/motivation:
Good Energy and id have to thank the wife for the motivation, she is the one thats eager to do something at the gym and is asking me to meet her there after she finishes work.

Coaching adjustments:
As mentioned just the PED protocol adjustments

Miscellaneous thoughts:
Looked at a few more videos today for the Musculocutaneous nerve glide and/or brachial plexus nerve glide. Its hard to know if the stretches are working, will just keep performing the movement patterns.

 

[Wookie]

Nice job on the starting weight and current weight changes. It's amazing how things can change. Definitely looking good on the body fat. Hopefully you can get down to 8 or 9%. You'll look even better. @Wookie

Most definitely, ill see how long i can push the growth phase whilst limiting how much pudding i put on. Then their will be a good cut phase again.

Brother superior detail in all of your log updates legend. That kind of detail is what helps other who follow along, just complete transparency of your journey.
Looking shredded bro and hopefully the water retention sorts itself out. However did see you thinking of starting to limit your water due to this. Have you spoke to your coach about this, most the time we limit water our bodies will tend to hold onto more and a survival mechanism.

Thanks for the positive feedback
Very good point, instead of targeting 5-6L of pulled it back to about 4L. This is also only my water bottle I track. Dosnt include any other fluids like shake, pre workout etc throughout the day.

Nice job on this. The training looks fantastic. @Wookie the lean gain phase has definitely been a success. Now let's keep it going into the new year.

@Wookie good job on this training. I like the deload style, 50% loading and 20 reps for most exercises. That's a good idea for this week. You don't want to mess around with the nerve issues too long.

I hope I can on top of it quickly as its definitely hindering my training.

Bros, that is an amazing piece of meat right there. I thought it was a brownie at first and I had to zoom in to see that that was a really good piece of red meat. @Wookie

Yeah I should have said it was a brisket. First attempt at smoking on for boxing day. Did about 8hrs in the smoker then wrapped in foil and in the oven on 90 degrees for 12hrs and it was perfect

keep the growth on then the way it read i thought this is it lol @Wookie

Hahah all good brother. Fingers crossed the way my health markers are i can go for 20+ weeks

 

[2Thick]

grind into the new year!

 

[LevButlerov]

Hahah all good brother. Fingers crossed the way my health markers are i can go for 20+ weeks

fingers crossed for a win

 

[LevButlerov]

December 31st
Week 14 Day 3 — Daily Log

Fasted Body Weight: 108.1kg(+0.2kg)
Blood Pressure: XXX/XX
Steps: 5,340
Resting HR: 86 bpm
Notes:
RHR has been gradually increasing for a it now, will look at getting some nebivolo. Bringing Reta down to 2.5mg PW should also help the RHR
---

Nutrition

Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2642 kcal
Actual Macros: C: 258g | P: 266g | F: 64g
Fibre: 20g
Notes:
Keeping carbs down slightly while activity has been low and also while holding water

---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily

Injection Details:
RHS Glute 27gx13mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
Epitalon- 10mg ED for 10 days
DSIP – 1mg ED (SubQ)

Performance / Fat Loss Aids:

Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)
SS31 – 2.5mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)

Cagrilintide – 4mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)

---
Side Effects & Adjustments:
Water retention issues are starting to clear, ankles are not swelling as bad as they were. Now waiting on the weight to drop with the water, im thinking there is about 2-3kg of water weight.

As mentioned PED protocol has been changed to increase the E2 some more.
---

Support Supplements:

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA

---

Recovery & Health:

Sleep: 5h 13m, Score of 43 poor.
The low hours is due tongetring up with the wife before she goes to work. The sleep its self was good and i believe the stack is making a difference finally.

Hydration: 3-4L water + electrolytes
This water is purely from my drink bottle and dosnt include any other liquids I drink throughout the day.

---

Training:

Session Type: Lower

Warm-Up / Rehab: Daily perscribed followed by foam rolling and stretching

Main Lifts:

Laying Leg Curl:
35kg x 20, 20

Walking DB Lunges:
25kg x 10, 10 each side

Leg Extension:
65kg x 20, 20

Weighted Back Extension:
10kg x 20, 20

Hip Abduction:
35kg x 20, 20

Hip Adduction:
30kg x 20, 20

DB Standing Calf Raise:
12.5kg x 20, 20, 20 each side

Accessories:

Russian Twists:
5kg x 20, 20 each side

Oblique Crunch:
BW x 20, 20 each side

---
Pre-workout
1 scoop Pump Juice
1 scoop Night Warrior
25mg Slupp
10mg Methylene Blue

---

Notes:

Training Notes:
Another session with the wife, she is complaining about DOMS in the legs from the leg day we did .
I have her set up in the Heavy app amd she does the same as me but just at her ability/loading.
Still continuing with the lighter loading, got a nice sweat up and mild pump which hopefully means the water retention is correcting its self.
I have noticed a pain in the right knee when bending the leg, im getting old and falling apart

Energy/motivation:
Good Energy and id have to thank the wife for the motivation, she is the one thats eager to do something at the gym and is asking me to meet her there after she finishes work.

Coaching adjustments:
As mentioned just the PED protocol adjustments

Miscellaneous thoughts:
Looked at a few more videos today for the Musculocutaneous nerve glide and/or brachial plexus nerve glide. Its hard to know if the stretches are working, will just keep performing the movement patterns.

good day today i think overall can you get cardio up? or not possible with time?
on wife, you giving her high macros?

 

[ROIDDERS]

Most definitely, ill see how long i can push the growth phase whilst limiting how much pudding i put on. Then their will be a good cut phase again.

That sounds like a good plan.