Approved Log 12 Week Lean Build Log - Testosterone, Masteron, HGH, Retatrutide Cycle

[LH5515]

Hello EVO Family,

Here we goooooo!!!

After successful mini cut, depletion phase and exit/deload/recovery - I’m feeling energised and motivated to commence my lean build phase today and keen to take you all along the journey over next 12 weeks.

Link to my previous log (just finished) for those who are new or didn’t follow - includes background on myself, nutrition / training / supplements I used to get down from 84kg to 75.9kg (levelled off adter depletion circa 78.5kg) in 8 weeks to prepare for my build phase!

https://www.evolutionary.org/forums/threads/testosterone-hgh-retatrutide-cycle-log.107971/

Lucky and privileged to be sponsored by @shadow labs and @StoryOfTheProphet for this block and I’ll be providing my honest and transparent opinion on theirs supps along with bloods every 4 weeks or so.

Both venders are fully operational during the Xmas / New Year period. Don’t hesitate to touch base with them for all your PED needs. DM me if you need contact details. You’ll be in excellent hands!

Lean Build Phase

Training

5 days per week resistance training - Push, Pull, Legs, Rest, Upper, Lower, Rest

• Generally train 6-6.30am before work.
• 20min LISS cardio Post each session
• 45min fasted cardio on rest days
• Average 10-12K steps training days. 15K rest days

Nutrition:

• 2600kCals (240P, 50F, 300C) - est 150kcal surplus
• 2500kCal via food, 100kCal via intra workout carbs (25g)
• All meals are home cooked. I’ve been preparing food for a few days in advance to keep myself from deviating or getting complacent during the holiday period
• Thursday I’ll post a full day of eating including meal ideas, macros and photos of meals!

Supplements

Morning:

• L-Carnitine 500mg (injected 1 hr pre workout)
• Pre-workout mix (Total War base + @Gold Standard Labs DMAA additive (purchased but little plug as they are absolute legends and top shelf vendors in the community) + Glycerol 6000mg).
• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 6mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg

*I’m doubling up on the liver detox at the moment due to elevated ASTs/ALTs enzymes on last bloods with aim to bring these down. Would normally just do the am dose.

Performance Enhancement

• Test E 375mg per week (125mg x 3 - Mon/Wed/Fri) - @shadow labs
• Mast E 180mg per well (60mg x 3 - Mon/Wed/Fri) - @shadow labs
• Retatrutide 3mg per week (3mg x 1 - Mon). Intention to scale back to 2mg over next couple weeks - @shadow labs
• HGH 4IU / per day before bed - @StoryOfTheProphet
• May introduce a 3rd compound at some point during the block. Not sure what this may be just yet (or when) but would need to be complimentary of current stack to maintain dry/lean look while assisting performance in gym.
• Will look to increase dosage on test/mast 450mgT / 240mgM during the block (subject to how body responds to current increase and how things are tracking)

Goals

1. Ultimately want to be as lean and vascular as possible year round. Would like to increase mass on legs and delts to polish / balance overall physique. May consider competing in October if coach and I believe we are in a position to be competitive!
2. Next 4 weeks - continue successful exit from fat loss phase without any fat gain. Extremely slow increase in calories and reduction of Reta dosage as we continue to rebound / recover
3. Week 4 - 12: 2-3 kg lean gain mass only. Focus on health and high performance / strength increase in gym. This phase will be Will be a very slow build to mitigate need for any significant fat loss phase at the end (perhaps a quick mini cut / tidy up before another build block)
4. Next 12 Months - 5kg lean tissue with Minimal / no fat gain would be a massive win for me.

Starting Stats

• 167cm in height
• Fasted weight this morning 79.7kg (last week average 78.5kg). End goal weight Xmas 2026 83-85kg @ 10% bf (max)
• Current physique photos attached. Front/rear/side fasted, no pump this morning. Few selfies post workout this morning with cheeky pump.

Will look to upload check in photos weekly

Ready, set, Let’s fuknnn go!!!!

Day 1 (Monday 29/12/25) - PUSH

Solid session this morning. Intensity lift was a massive focus during the session also.

Pumps were excellent. Glycogen, Energy, mood, libido all appears to be restored now post depletion.

Bench press 3 working sets x 8-12 reps

1. 80kg x 12 reps
2. 90kg x 8 reps
3. 100kg x 6 reps (failed on rep 7)

DB Fly Press 3 working sets x 10-12 reps

1. 20kg x 12 reps
2. 22.5kg x 11 reps
3. 22.5kg x 10 reps

Single Arm tricep extension (across body) 3 working sets x 12-15 reps

1. 10kg x 15 reps
2. 12.5kg x 12 reps
3. 12.5kg x 12 reps

lateral raise machine 3 working sets x 12-15 reps

1. 30kg x 12 reps
2. 30kg x 12 reps + 5 partials
3. 30kg x 12 reps + 3 partials

BW Dips 2 sets x max reps possible

1. 12 reps
2. 10 reps

Dragon Flags (on decline) - 2 sets x max reps possible

1. 8 reps
2. 6 reps

20min incline walk on tredmil 5.5km/hr @ 7% incline

My Log Moving Forward

Will log each day this week as I am feeling out new starting loads vs lower rep ranges and happy to fail in some instances to gauge my limits and where strength is at currents post cut.

I’ll then aim to log at least 3 days per week and weekly check in for next 12 weeks.

Bloods every 4 weeks to keep track on health.

Appreciation

Thank you to @shadow labs and @StoryOfTheProphet for allowing my the opportunity to log your top tier products. Looking working to working with both to integrate other supplements along the way to really get the most out of this experience and my body

Thankyou to @Eddie Haskell @LevButlerov @Allupfromhere @Pigsy @Wolfenstein and the entire Evo community for taking me in as one of your own and all the love and support and love. So many great people and vendors I met in such a short time around amazing things which is truely motivating.

Let’s make it a massive 2026 team!

Definitely keen for ideas on the third compound! Let me know any thoughts or ideas.

 

[shadow labs]

Great starting body fat percentage for the bulk. You got amazing shape keen for the growth phase. Good luck brother❤

Thanks for logging our product❤

 

[Pigsy]

Hello EVO Family,

Here we goooooo!!!

After successful mini cut, depletion phase and exit/deload/recovery - I’m feeling energised and motivated to commence my lean build phase today and keen to take you all along the journey over next 12 weeks.

Link to my previous log (just finished) for those who are new or didn’t follow - includes background on myself, nutrition / training / supplements I used to get down from 84kg to 75.9kg (levelled off adter depletion circa 78.5kg) in 8 weeks to prepare for my build phase!

https://www.evolutionary.org/forums/threads/testosterone-hgh-retatrutide-cycle-log.107971/

Lucky and privileged to be sponsored by @shadow labs and @StoryOfTheProphet for this block and I’ll be providing my honest and transparent opinion on theirs supps along with bloods every 4 weeks or so.

Both venders are fully operational during the Xmas / New Year period. Don’t hesitate to touch base with them for all your PED needs. DM me if you need contact details. You’ll be in excellent hands!

Lean Build Phase

Training

5 days per week resistance training - Push, Pull, Legs, Rest, Upper, Lower, Rest

• Generally train 6-6.30am before work.
• 20min LISS cardio Post each session
• 45min fasted cardio on rest days
• Average 10-12K steps training days. 15K rest days

Nutrition:

• 2600kCals (240P, 50F, 300C) - est 150kcal surplus
• 2500kCal via food, 100kCal via intra workout carbs (25g)
• All meals are home cooked. I’ve been preparing food for a few days in advance to keep myself from deviating or getting complacent during the holiday period
• Thursday I’ll post a full day of eating including meal ideas, macros and photos of meals!

Supplements

Morning:

• L-Carnitine 500mg (injected 1 hr pre workout)
• Pre-workout mix (Total War base + @Gold Standard Labs DMAA additive (purchased but little plug as they are absolute legends and top shelf vendors in the community) + Glycerol 6000mg).
• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 6mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg

*I’m doubling up on the liver detox at the moment due to elevated ASTs/ALTs enzymes on last bloods with aim to bring these down. Would normally just do the am dose.

Performance Enhancement

• Test E 375mg per week (125mg x 3 - Mon/Wed/Fri) - @shadow labs
• Mast E 180mg per well (60mg x 3 - Mon/Wed/Fri) - @shadow labs
• Retatrutide 3mg per week (3mg x 1 - Mon). Intention to scale back to 2mg over next couple weeks - @shadow labs
• HGH 4IU / per day before bed - @StoryOfTheProphet
• May introduce a 3rd compound at some point during the block. Not sure what this may be just yet (or when) but would need to be complimentary of current stack to maintain dry/lean look while assisting performance in gym.
• Will look to increase dosage on test/mast 450mgT / 240mgM during the block (subject to how body responds to current increase and how things are tracking)

Goals

1. Ultimately want to be as lean and vascular as possible year round. Would like to increase mass on legs and delts to polish / balance overall physique. May consider competing in October if coach and I believe we are in a position to be competitive!
2. Next 4 weeks - continue successful exit from fat loss phase without any fat gain. Extremely slow increase in calories and reduction of Reta dosage as we continue to rebound / recover
3. Week 4 - 12: 2-3 kg lean gain mass only. Focus on health and high performance / strength increase in gym. This phase will be Will be a very slow build to mitigate need for any significant fat loss phase at the end (perhaps a quick mini cut / tidy up before another build block)
4. Next 12 Months - 5kg lean tissue with Minimal / no fat gain would be a massive win for me.

Starting Stats

• 167cm in height
• Fasted weight this morning 79.7kg (last week average 78.5kg). End goal weight Xmas 2026 83-85kg @ 10% bf (max)
• Current physique photos attached. Front/rear/side fasted, no pump this morning. Few selfies post workout this morning with cheeky pump.

Will look to upload check in photos weekly

Ready, set, Let’s fuknnn go!!!!

Day 1 (Monday 29/12/25) - PUSH

Solid session this morning. Intensity lift was a massive focus during the session also.

Pumps were excellent. Glycogen, Energy, mood, libido all appears to be restored now post depletion.

Bench press 3 working sets x 8-12 reps

1. 80kg x 12 reps
2. 90kg x 8 reps
3. 100kg x 6 reps (failed on rep 7)

DB Fly Press 3 working sets x 10-12 reps

1. 20kg x 12 reps
2. 22.5kg x 11 reps
3. 22.5kg x 10 reps

Single Arm tricep extension (across body) 3 working sets x 12-15 reps

1. 10kg x 15 reps
2. 12.5kg x 12 reps
3. 12.5kg x 12 reps

lateral raise machine 3 working sets x 12-15 reps

1. 30kg x 12 reps
2. 30kg x 12 reps + 5 partials
3. 30kg x 12 reps + 3 partials

BW Dips 2 sets x max reps possible

1. 12 reps
2. 10 reps

Dragon Flags (on decline) - 2 sets x max reps possible

1. 8 reps
2. 6 reps

20min incline walk on tredmil 5.5km/hr @ 7% incline

My Log Moving Forward

Will log each day this week as I am feeling out new starting loads vs lower rep ranges and happy to fail in some instances to gauge my limits and where strength is at currents post cut.

I’ll then aim to log at least 3 days per week and weekly check in for next 12 weeks.

Bloods every 4 weeks to keep track on health.

Appreciation

Thank you to @shadow labs and @StoryOfTheProphet for allowing my the opportunity to log your top tier products. Looking working to working with both to integrate other supplements along the way to really get the most out of this experience and my body

Thankyou to @Eddie Haskell @LevButlerov @Allupfromhere @Pigsy @Wolfenstein and the entire Evo community for taking me in as one of your own and all the love and support and love. So many great people and vendors I met in such a short time around amazing things which is truely motivating.

Let’s make it a massive 2026 team!

Definitely keen for ideas on the third compound! Let me know any thoughts or ideas.

Look sharp brother

 

[LH5515]

Great starting body fat percentage for the bulk. You got amazing shape keen for the growth phase. Good luck brother❤

Thanks for logging our product❤

Thanks bro thanks for trusting me on the team and with representing your new brand

Looking forward to it!!

 

[LH5515]

Look sharp brother

Thanks bro. Appreciate you stopping past for a Quick Look!

Definitely keen to keep as much definition and sharpness as possible as we go

 

[StoryOfTheProphet]

L Cartine works, works better with insulin. Don't get scared of slin bro, esp if still junior etc. Gh and slin are some of the most powerful compounds known to man, polar inverse of one another. One is for fat one is for carbs. Nutrient utilisation; 1-2iu of slin on empty stomach to deplete glycogen (for fat loss), or 5-10iu before workout for good pump and nutrient utilisation.

Gl bro.

 

[LH5515]

L Cartine works, works better with insulin. Don't get scared of slin bro, esp if still junior etc. Gh and slin are some of the most powerful compounds known to man, polar inverse of one another. One is for fat one is for carbs. Nutrient utilisation; 1-2iu of slin on empty stomach to deplete glycogen (for fat loss), or 5-10iu before workout for good pump and nutrient utilisation.

Gl bro.

Thank you brother will look into it.

 

[Freki]

Hello EVO Family,

Here we goooooo!!!

After successful mini cut, depletion phase and exit/deload/recovery - I’m feeling energised and motivated to commence my lean build phase today and keen to take you all along the journey over next 12 weeks.

Link to my previous log (just finished) for those who are new or didn’t follow - includes background on myself, nutrition / training / supplements I used to get down from 84kg to 75.9kg (levelled off adter depletion circa 78.5kg) in 8 weeks to prepare for my build phase!

https://www.evolutionary.org/forums/threads/testosterone-hgh-retatrutide-cycle-log.107971/

Lucky and privileged to be sponsored by @shadow labs and @StoryOfTheProphet for this block and I’ll be providing my honest and transparent opinion on theirs supps along with bloods every 4 weeks or so.

Both venders are fully operational during the Xmas / New Year period. Don’t hesitate to touch base with them for all your PED needs. DM me if you need contact details. You’ll be in excellent hands!

Lean Build Phase

Training

5 days per week resistance training - Push, Pull, Legs, Rest, Upper, Lower, Rest

• Generally train 6-6.30am before work.
• 20min LISS cardio Post each session
• 45min fasted cardio on rest days
• Average 10-12K steps training days. 15K rest days

Nutrition:

• 2600kCals (240P, 50F, 300C) - est 150kcal surplus
• 2500kCal via food, 100kCal via intra workout carbs (25g)
• All meals are home cooked. I’ve been preparing food for a few days in advance to keep myself from deviating or getting complacent during the holiday period
• Thursday I’ll post a full day of eating including meal ideas, macros and photos of meals!

Supplements

Morning:

• L-Carnitine 500mg (injected 1 hr pre workout)
• Pre-workout mix (Total War base + @Gold Standard Labs DMAA additive (purchased but little plug as they are absolute legends and top shelf vendors in the community) + Glycerol 6000mg).
• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 6mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg

*I’m doubling up on the liver detox at the moment due to elevated ASTs/ALTs enzymes on last bloods with aim to bring these down. Would normally just do the am dose.

Performance Enhancement

• Test E 375mg per week (125mg x 3 - Mon/Wed/Fri) - @shadow labs
• Mast E 180mg per well (60mg x 3 - Mon/Wed/Fri) - @shadow labs
• Retatrutide 3mg per week (3mg x 1 - Mon). Intention to scale back to 2mg over next couple weeks - @shadow labs
• HGH 4IU / per day before bed - @StoryOfTheProphet
• May introduce a 3rd compound at some point during the block. Not sure what this may be just yet (or when) but would need to be complimentary of current stack to maintain dry/lean look while assisting performance in gym.
• Will look to increase dosage on test/mast 450mgT / 240mgM during the block (subject to how body responds to current increase and how things are tracking)

Goals

1. Ultimately want to be as lean and vascular as possible year round. Would like to increase mass on legs and delts to polish / balance overall physique. May consider competing in October if coach and I believe we are in a position to be competitive!
2. Next 4 weeks - continue successful exit from fat loss phase without any fat gain. Extremely slow increase in calories and reduction of Reta dosage as we continue to rebound / recover
3. Week 4 - 12: 2-3 kg lean gain mass only. Focus on health and high performance / strength increase in gym. This phase will be Will be a very slow build to mitigate need for any significant fat loss phase at the end (perhaps a quick mini cut / tidy up before another build block)
4. Next 12 Months - 5kg lean tissue with Minimal / no fat gain would be a massive win for me.

Starting Stats

• 167cm in height
• Fasted weight this morning 79.7kg (last week average 78.5kg). End goal weight Xmas 2026 83-85kg @ 10% bf (max)
• Current physique photos attached. Front/rear/side fasted, no pump this morning. Few selfies post workout this morning with cheeky pump.

Will look to upload check in photos weekly

Ready, set, Let’s fuknnn go!!!!

Day 1 (Monday 29/12/25) - PUSH

Solid session this morning. Intensity lift was a massive focus during the session also.

Pumps were excellent. Glycogen, Energy, mood, libido all appears to be restored now post depletion.

Bench press 3 working sets x 8-12 reps

1. 80kg x 12 reps
2. 90kg x 8 reps
3. 100kg x 6 reps (failed on rep 7)

DB Fly Press 3 working sets x 10-12 reps

1. 20kg x 12 reps
2. 22.5kg x 11 reps
3. 22.5kg x 10 reps

Single Arm tricep extension (across body) 3 working sets x 12-15 reps

1. 10kg x 15 reps
2. 12.5kg x 12 reps
3. 12.5kg x 12 reps

lateral raise machine 3 working sets x 12-15 reps

1. 30kg x 12 reps
2. 30kg x 12 reps + 5 partials
3. 30kg x 12 reps + 3 partials

BW Dips 2 sets x max reps possible

1. 12 reps
2. 10 reps

Dragon Flags (on decline) - 2 sets x max reps possible

1. 8 reps
2. 6 reps

20min incline walk on tredmil 5.5km/hr @ 7% incline

My Log Moving Forward

Will log each day this week as I am feeling out new starting loads vs lower rep ranges and happy to fail in some instances to gauge my limits and where strength is at currents post cut.

I’ll then aim to log at least 3 days per week and weekly check in for next 12 weeks.

Bloods every 4 weeks to keep track on health.

Appreciation

Thank you to @shadow labs and @StoryOfTheProphet for allowing my the opportunity to log your top tier products. Looking working to working with both to integrate other supplements along the way to really get the most out of this experience and my body

Thankyou to @Eddie Haskell @LevButlerov @Allupfromhere @Pigsy @Wolfenstein and the entire Evo community for taking me in as one of your own and all the love and support and love. So many great people and vendors I met in such a short time around amazing things which is truely motivating.

Let’s make it a massive 2026 team!

Definitely keen for ideas on the third compound! Let me know any thoughts or ideas.

Looking good bro

Rear double bi , is very impressive
I like you have set achievable goals,
you got this

 

[LH5515]

Looking good bro

Rear double bi , is very impressive
I like you have set achievable goals,
you got this

Thank you my brother

 

[LH5515]

Tuesday 30/12/2025

Sponsored log @shadow labs and @StoryOfTheProphet

Update

Day 2 Lean Build Phase

By far the best session in weeks. Pumps were insane (@Gold Standard Labs DMAA absolutely elite addition to the pre workout stack ) Energy sky high. Really pushed the intensity and load as much as possible

Little heavy on the final set of curls. Prob should have stuck at 17.5kg that I used for the first 3 sets. Next week

Feeling nice and thick again

Fasted scale weight - 79.2kg

Supplementation

Morning:

• L-Carnitine 500mg (injected 1 hr pre workout)
• Pre-workout mix (Total War base + @Gold Standard Labs DMAA additive (purchased) + Glycerol 6000mg).
• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 6mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg

Performance Enhancement

• Test E 375mg per week (125mg x 3 - Mon/Wed/Fri) - @shadow labs
• Mast E 180mg per well (60mg x 3 - Mon/Wed/Fri) - @shadow labs
• Retatrutide 3mg per week (3mg x 1 - Mon). Intention to scale back to 2mg over next couple weeks - @shadow labs
• HGH 4IU / per day before bed - @StoryOfTheProphet

Nutrition

2600kcal - 240P, 50F, 300C

Screen shots of todays meals attached

Training - PULL

Wide grip pull ups 3 sets x max (body weight warm up)

1. 12 reps
2. 10 reps
3. 8 reps

Cable pullover 2 working sets x 12-15 reps

1. 24.5kg x 15 reps
2. 28kg x 12 reps

Yates row machine supinated 3 working set x 10-12 reps (hammer strength pin loaded)

1. 40kg x 12 reps
2. 50kg x 10 reps
3. 55kg x 10 reps

SA supported high cable iliac row 2 working set x 10-12 reps

1. 24.5kg x 12 reps (ES)
2. 28kg x 10 reps (ES)

Incline bench supinated bicep curl 4 working sets x 5-8 reps (+ rest/pause final set)

1. 17.5kg x 8 reps
2. 17.5kg x 7 reps
3. 17.5kg x 7 reps
4. 20kg x 4 reps + 20kg x 3 reps

Ez bar, spider curls 2 sets x 8-10 reps

1. 30kg preloaded bar x 8 reps
2. 30kg preloaded bar x 8 reps

Hammer strength Machine ab crunches 2 sets x 12-15 reps

1. 50kg x 15 reps
2. 60kg x 12 reps

20mins incline treadmill walk 5.5km/h @ 7% incline

 

[LevButlerov]

Hello EVO Family,

Here we goooooo!!!

After successful mini cut, depletion phase and exit/deload/recovery - I’m feeling energised and motivated to commence my lean build phase today and keen to take you all along the journey over next 12 weeks.

Link to my previous log (just finished) for those who are new or didn’t follow - includes background on myself, nutrition / training / supplements I used to get down from 84kg to 75.9kg (levelled off adter depletion circa 78.5kg) in 8 weeks to prepare for my build phase!

https://www.evolutionary.org/forums/threads/testosterone-hgh-retatrutide-cycle-log.107971/

Lucky and privileged to be sponsored by @shadow labs and @StoryOfTheProphet for this block and I’ll be providing my honest and transparent opinion on theirs supps along with bloods every 4 weeks or so.

Both venders are fully operational during the Xmas / New Year period. Don’t hesitate to touch base with them for all your PED needs. DM me if you need contact details. You’ll be in excellent hands!

Lean Build Phase

Training

5 days per week resistance training - Push, Pull, Legs, Rest, Upper, Lower, Rest

• Generally train 6-6.30am before work.
• 20min LISS cardio Post each session
• 45min fasted cardio on rest days
• Average 10-12K steps training days. 15K rest days

Nutrition:

• 2600kCals (240P, 50F, 300C) - est 150kcal surplus
• 2500kCal via food, 100kCal via intra workout carbs (25g)
• All meals are home cooked. I’ve been preparing food for a few days in advance to keep myself from deviating or getting complacent during the holiday period
• Thursday I’ll post a full day of eating including meal ideas, macros and photos of meals!

Supplements

Morning:

• L-Carnitine 500mg (injected 1 hr pre workout)
• Pre-workout mix (Total War base + @Gold Standard Labs DMAA additive (purchased but little plug as they are absolute legends and top shelf vendors in the community) + Glycerol 6000mg).
• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 6mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg

*I’m doubling up on the liver detox at the moment due to elevated ASTs/ALTs enzymes on last bloods with aim to bring these down. Would normally just do the am dose.

Performance Enhancement

• Test E 375mg per week (125mg x 3 - Mon/Wed/Fri) - @shadow labs
• Mast E 180mg per well (60mg x 3 - Mon/Wed/Fri) - @shadow labs
• Retatrutide 3mg per week (3mg x 1 - Mon). Intention to scale back to 2mg over next couple weeks - @shadow labs
• HGH 4IU / per day before bed - @StoryOfTheProphet
• May introduce a 3rd compound at some point during the block. Not sure what this may be just yet (or when) but would need to be complimentary of current stack to maintain dry/lean look while assisting performance in gym.
• Will look to increase dosage on test/mast 450mgT / 240mgM during the block (subject to how body responds to current increase and how things are tracking)

Goals

1. Ultimately want to be as lean and vascular as possible year round. Would like to increase mass on legs and delts to polish / balance overall physique. May consider competing in October if coach and I believe we are in a position to be competitive!
2. Next 4 weeks - continue successful exit from fat loss phase without any fat gain. Extremely slow increase in calories and reduction of Reta dosage as we continue to rebound / recover
3. Week 4 - 12: 2-3 kg lean gain mass only. Focus on health and high performance / strength increase in gym. This phase will be Will be a very slow build to mitigate need for any significant fat loss phase at the end (perhaps a quick mini cut / tidy up before another build block)
4. Next 12 Months - 5kg lean tissue with Minimal / no fat gain would be a massive win for me.

Starting Stats

• 167cm in height
• Fasted weight this morning 79.7kg (last week average 78.5kg). End goal weight Xmas 2026 83-85kg @ 10% bf (max)
• Current physique photos attached. Front/rear/side fasted, no pump this morning. Few selfies post workout this morning with cheeky pump.

Will look to upload check in photos weekly

Ready, set, Let’s fuknnn go!!!!

Day 1 (Monday 29/12/25) - PUSH

Solid session this morning. Intensity lift was a massive focus during the session also.

Pumps were excellent. Glycogen, Energy, mood, libido all appears to be restored now post depletion.

Bench press 3 working sets x 8-12 reps

1. 80kg x 12 reps
2. 90kg x 8 reps
3. 100kg x 6 reps (failed on rep 7)

DB Fly Press 3 working sets x 10-12 reps

1. 20kg x 12 reps
2. 22.5kg x 11 reps
3. 22.5kg x 10 reps

Single Arm tricep extension (across body) 3 working sets x 12-15 reps

1. 10kg x 15 reps
2. 12.5kg x 12 reps
3. 12.5kg x 12 reps

lateral raise machine 3 working sets x 12-15 reps

1. 30kg x 12 reps
2. 30kg x 12 reps + 5 partials
3. 30kg x 12 reps + 3 partials

BW Dips 2 sets x max reps possible

1. 12 reps
2. 10 reps

Dragon Flags (on decline) - 2 sets x max reps possible

1. 8 reps
2. 6 reps

20min incline walk on tredmil 5.5km/hr @ 7% incline

My Log Moving Forward

Will log each day this week as I am feeling out new starting loads vs lower rep ranges and happy to fail in some instances to gauge my limits and where strength is at currents post cut.

I’ll then aim to log at least 3 days per week and weekly check in for next 12 weeks.

Bloods every 4 weeks to keep track on health.

Appreciation

Thank you to @shadow labs and @StoryOfTheProphet for allowing my the opportunity to log your top tier products. Looking working to working with both to integrate other supplements along the way to really get the most out of this experience and my body

Thankyou to @Eddie Haskell @LevButlerov @Allupfromhere @Pigsy @Wolfenstein and the entire Evo community for taking me in as one of your own and all the love and support and love. So many great people and vendors I met in such a short time around amazing things which is truely motivating.

Let’s make it a massive 2026 team!

Definitely keen for ideas on the third compound! Let me know any thoughts or ideas.

Tuesday 30/12/2025

Sponsored log @shadow labs and @StoryOfTheProphet

Update

Day 2 Lean Build Phase

By far the best session in weeks. Pumps were insane (@Gold Standard Labs DMAA absolutely elite addition to the pre workout stack ) Energy sky high. Really pushed the intensity and load as much as possible

Little heavy on the final set of curls. Prob should have stuck at 17.5kg that I used for the first 3 sets. Next week

Feeling nice and thick again

Fasted scale weight - 79.2kg

Supplementation

Morning:

• L-Carnitine 500mg (injected 1 hr pre workout)
• Pre-workout mix (Total War base + @Gold Standard Labs DMAA additive (purchased) + Glycerol 6000mg).
• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 6mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg

Performance Enhancement

• Test E 375mg per week (125mg x 3 - Mon/Wed/Fri) - @shadow labs
• Mast E 180mg per well (60mg x 3 - Mon/Wed/Fri) - @shadow labs
• Retatrutide 3mg per week (3mg x 1 - Mon). Intention to scale back to 2mg over next couple weeks - @shadow labs
• HGH 4IU / per day before bed - @StoryOfTheProphet

Nutrition

2600kcal - 240P, 50F, 300C

Screen shots of todays meals attached

Training - PULL

Wide grip pull ups 3 sets x max (body weight warm up)

1. 12 reps
2. 10 reps
3. 8 reps

Cable pullover 2 working sets x 12-15 reps

1. 24.5kg x 15 reps
2. 28kg x 12 reps

Yates row machine supinated 3 working set x 10-12 reps (hammer strength pin loaded)

1. 40kg x 12 reps
2. 50kg x 10 reps
3. 55kg x 10 reps

SA supported high cable iliac row 2 working set x 10-12 reps

1. 24.5kg x 12 reps (ES)
2. 28kg x 10 reps (ES)

Incline bench supinated bicep curl 4 working sets x 5-8 reps (+ rest/pause final set)

1. 17.5kg x 8 reps
2. 17.5kg x 7 reps
3. 17.5kg x 7 reps
4. 20kg x 4 reps + 20kg x 3 reps

Ez bar, spider curls 2 sets x 8-10 reps

1. 30kg preloaded bar x 8 reps
2. 30kg preloaded bar x 8 reps

Hammer strength Machine ab crunches 2 sets x 12-15 reps

1. 50kg x 15 reps
2. 60kg x 12 reps

20mins incline treadmill walk 5.5km/h @ 7% incline

awesome! this is going to be a big build log for you @LH5515 EVO family support! want to see you grow and max out!

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

 

[LH5515]

awesome! this is going to be a big build log for you @LH5515 EVO family support! want to see you grow and max out!

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

Thank you @LevButlerov

This will be the best most strategic build I’ve ever done. Still rebounding from cut but man feeling good today and very motivated

Sending love and thanks to the entire EVO family for the ongoing support and opportunities

 

[R.AP]

Tuesday 30/12/2025

Sponsored log @shadow labs and @StoryOfTheProphet

Update

Day 2 Lean Build Phase

By far the best session in weeks. Pumps were insane (@Gold Standard Labs DMAA absolutely elite addition to the pre workout stack ) Energy sky high. Really pushed the intensity and load as much as possible

Little heavy on the final set of curls. Prob should have stuck at 17.5kg that I used for the first 3 sets. Next week

Feeling nice and thick again

Fasted scale weight - 79.2kg

Supplementation

Morning:

• L-Carnitine 500mg (injected 1 hr pre workout)
• Pre-workout mix (Total War base + @Gold Standard Labs DMAA additive (purchased) + Glycerol 6000mg).
• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 6mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg

Performance Enhancement

• Test E 375mg per week (125mg x 3 - Mon/Wed/Fri) - @shadow labs
• Mast E 180mg per well (60mg x 3 - Mon/Wed/Fri) - @shadow labs
• Retatrutide 3mg per week (3mg x 1 - Mon). Intention to scale back to 2mg over next couple weeks - @shadow labs
• HGH 4IU / per day before bed - @StoryOfTheProphet

Nutrition

2600kcal - 240P, 50F, 300C

Screen shots of todays meals attached

Training - PULL

Wide grip pull ups 3 sets x max (body weight warm up)

1. 12 reps
2. 10 reps
3. 8 reps

Cable pullover 2 working sets x 12-15 reps

1. 24.5kg x 15 reps
2. 28kg x 12 reps

Yates row machine supinated 3 working set x 10-12 reps (hammer strength pin loaded)

1. 40kg x 12 reps
2. 50kg x 10 reps
3. 55kg x 10 reps

SA supported high cable iliac row 2 working set x 10-12 reps

1. 24.5kg x 12 reps (ES)
2. 28kg x 10 reps (ES)

Incline bench supinated bicep curl 4 working sets x 5-8 reps (+ rest/pause final set)

1. 17.5kg x 8 reps
2. 17.5kg x 7 reps
3. 17.5kg x 7 reps
4. 20kg x 4 reps + 20kg x 3 reps

Ez bar, spider curls 2 sets x 8-10 reps

1. 30kg preloaded bar x 8 reps
2. 30kg preloaded bar x 8 reps

Hammer strength Machine ab crunches 2 sets x 12-15 reps

1. 50kg x 15 reps
2. 60kg x 12 reps

20mins incline treadmill walk 5.5km/h @ 7% incline

Beautiful physique bro. Are you having carbs alongside the L-carn in the morning?

 

[LH5515]

Beautiful physique bro. Are you having carbs alongside the L-carn in the morning?

Thankyou bro @R.AP

Yes, currently doing circa 20gP and 50gC pre workout

 

[Mobster]

After successful mini cut, depletion phase and exit/deload/recovery

Break down what these mean to you:

 

[LH5515]

After successful mini cut, depletion phase and exit/deload/recovery

Break down what these mean to you:

Exit, rebound and recovery is still ongoing. But ultimately replenishment of glycogen stores, slow increase in calorie intake to reinstate hormonal balance, energy, mood and libido.

Aggressive cut and depletion puts alot of stress on the body. Need to reduce output (training reduction) and increase energy stores (via food) and prioritise rest and sleep to bring then body back to homeostasis

 

[stevesmi]

Hello EVO Family,

Here we goooooo!!!

After successful mini cut, depletion phase and exit/deload/recovery - I’m feeling energised and motivated to commence my lean build phase today and keen to take you all along the journey over next 12 weeks.

Link to my previous log (just finished) for those who are new or didn’t follow - includes background on myself, nutrition / training / supplements I used to get down from 84kg to 75.9kg (levelled off adter depletion circa 78.5kg) in 8 weeks to prepare for my build phase!

https://www.evolutionary.org/forums/threads/testosterone-hgh-retatrutide-cycle-log.107971/

Lucky and privileged to be sponsored by @shadow labs and @StoryOfTheProphet for this block and I’ll be providing my honest and transparent opinion on theirs supps along with bloods every 4 weeks or so.

Both venders are fully operational during the Xmas / New Year period. Don’t hesitate to touch base with them for all your PED needs. DM me if you need contact details. You’ll be in excellent hands!

Lean Build Phase

Training

5 days per week resistance training - Push, Pull, Legs, Rest, Upper, Lower, Rest

• Generally train 6-6.30am before work.
• 20min LISS cardio Post each session
• 45min fasted cardio on rest days
• Average 10-12K steps training days. 15K rest days

Nutrition:

• 2600kCals (240P, 50F, 300C) - est 150kcal surplus
• 2500kCal via food, 100kCal via intra workout carbs (25g)
• All meals are home cooked. I’ve been preparing food for a few days in advance to keep myself from deviating or getting complacent during the holiday period
• Thursday I’ll post a full day of eating including meal ideas, macros and photos of meals!

Supplements

Morning:

• L-Carnitine 500mg (injected 1 hr pre workout)
• Pre-workout mix (Total War base + @Gold Standard Labs DMAA additive (purchased but little plug as they are absolute legends and top shelf vendors in the community) + Glycerol 6000mg).
• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 6mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg

*I’m doubling up on the liver detox at the moment due to elevated ASTs/ALTs enzymes on last bloods with aim to bring these down. Would normally just do the am dose.

Performance Enhancement

• Test E 375mg per week (125mg x 3 - Mon/Wed/Fri) - @shadow labs
• Mast E 180mg per well (60mg x 3 - Mon/Wed/Fri) - @shadow labs
• Retatrutide 3mg per week (3mg x 1 - Mon). Intention to scale back to 2mg over next couple weeks - @shadow labs
• HGH 4IU / per day before bed - @StoryOfTheProphet
• May introduce a 3rd compound at some point during the block. Not sure what this may be just yet (or when) but would need to be complimentary of current stack to maintain dry/lean look while assisting performance in gym.
• Will look to increase dosage on test/mast 450mgT / 240mgM during the block (subject to how body responds to current increase and how things are tracking)

Goals

1. Ultimately want to be as lean and vascular as possible year round. Would like to increase mass on legs and delts to polish / balance overall physique. May consider competing in October if coach and I believe we are in a position to be competitive!
2. Next 4 weeks - continue successful exit from fat loss phase without any fat gain. Extremely slow increase in calories and reduction of Reta dosage as we continue to rebound / recover
3. Week 4 - 12: 2-3 kg lean gain mass only. Focus on health and high performance / strength increase in gym. This phase will be Will be a very slow build to mitigate need for any significant fat loss phase at the end (perhaps a quick mini cut / tidy up before another build block)
4. Next 12 Months - 5kg lean tissue with Minimal / no fat gain would be a massive win for me.

Starting Stats

• 167cm in height
• Fasted weight this morning 79.7kg (last week average 78.5kg). End goal weight Xmas 2026 83-85kg @ 10% bf (max)
• Current physique photos attached. Front/rear/side fasted, no pump this morning. Few selfies post workout this morning with cheeky pump.

Will look to upload check in photos weekly

Ready, set, Let’s fuknnn go!!!!

Day 1 (Monday 29/12/25) - PUSH

Solid session this morning. Intensity lift was a massive focus during the session also.

Pumps were excellent. Glycogen, Energy, mood, libido all appears to be restored now post depletion.

Bench press 3 working sets x 8-12 reps

1. 80kg x 12 reps
2. 90kg x 8 reps
3. 100kg x 6 reps (failed on rep 7)

DB Fly Press 3 working sets x 10-12 reps

1. 20kg x 12 reps
2. 22.5kg x 11 reps
3. 22.5kg x 10 reps

Single Arm tricep extension (across body) 3 working sets x 12-15 reps

1. 10kg x 15 reps
2. 12.5kg x 12 reps
3. 12.5kg x 12 reps

lateral raise machine 3 working sets x 12-15 reps

1. 30kg x 12 reps
2. 30kg x 12 reps + 5 partials
3. 30kg x 12 reps + 3 partials

BW Dips 2 sets x max reps possible

1. 12 reps
2. 10 reps

Dragon Flags (on decline) - 2 sets x max reps possible

1. 8 reps
2. 6 reps

20min incline walk on tredmil 5.5km/hr @ 7% incline

My Log Moving Forward

Will log each day this week as I am feeling out new starting loads vs lower rep ranges and happy to fail in some instances to gauge my limits and where strength is at currents post cut.

I’ll then aim to log at least 3 days per week and weekly check in for next 12 weeks.

Bloods every 4 weeks to keep track on health.

Appreciation

Thank you to @shadow labs and @StoryOfTheProphet for allowing my the opportunity to log your top tier products. Looking working to working with both to integrate other supplements along the way to really get the most out of this experience and my body

Thankyou to @Eddie Haskell @LevButlerov @Allupfromhere @Pigsy @Wolfenstein and the entire Evo community for taking me in as one of your own and all the love and support and love. So many great people and vendors I met in such a short time around amazing things which is truely motivating.

Let’s make it a massive 2026 team!

Definitely keen for ideas on the third compound! Let me know any thoughts or ideas.

@LH5515 I think for a third compound, an oral would be a good idea. Maybe some Anavar or some TBol. Those are mild orals, and they'll help you grab some lean muscle mass.

 

[LH5515]

@LH5515 I think for a third compound, an oral would be a good idea. Maybe some Anavar or some TBol. Those are mild orals, and they'll help you grab some lean muscle mass.

Thanks @stevesmi much appreciate the recommendation. Had some success with anavar during my recent cut, albeit put a little stress on the liver.
Tbol looks like a good one for this phase. I’ll chat to the coach and get thoughts

I have appropriate liver support in place now so subject to next round of bloods showing improvement here, could be a good option.

Appreciate you

 

[stevesmi]

Thanks @stevesmi much appreciate the recommendation. Had some success with anavar during my recent cut, albeit put a little stress on the liver.
Tbol looks like a good one for this phase. I’ll chat to the coach and get thoughts

I have appropriate liver support in place now so subject to next round of bloods showing improvement here, could be a good option.

Appreciate you

yeah i like tbol if you like more endurance stuff. it doesn't give you those var pumps, so if you want pumps go with var if not then do tbol

 

[ROIDDERS]

Hello EVO Family,

Here we goooooo!!!

After successful mini cut, depletion phase and exit/deload/recovery - I’m feeling energised and motivated to commence my lean build phase today and keen to take you all along the journey over next 12 weeks.

Link to my previous log (just finished) for those who are new or didn’t follow - includes background on myself, nutrition / training / supplements I used to get down from 84kg to 75.9kg (levelled off adter depletion circa 78.5kg) in 8 weeks to prepare for my build phase!

https://www.evolutionary.org/forums/threads/testosterone-hgh-retatrutide-cycle-log.107971/

Lucky and privileged to be sponsored by @shadow labs and @StoryOfTheProphet for this block and I’ll be providing my honest and transparent opinion on theirs supps along with bloods every 4 weeks or so.

Both venders are fully operational during the Xmas / New Year period. Don’t hesitate to touch base with them for all your PED needs. DM me if you need contact details. You’ll be in excellent hands!

Lean Build Phase

Training

5 days per week resistance training - Push, Pull, Legs, Rest, Upper, Lower, Rest

• Generally train 6-6.30am before work.
• 20min LISS cardio Post each session
• 45min fasted cardio on rest days
• Average 10-12K steps training days. 15K rest days

Nutrition:

• 2600kCals (240P, 50F, 300C) - est 150kcal surplus
• 2500kCal via food, 100kCal via intra workout carbs (25g)
• All meals are home cooked. I’ve been preparing food for a few days in advance to keep myself from deviating or getting complacent during the holiday period
• Thursday I’ll post a full day of eating including meal ideas, macros and photos of meals!

Supplements

Morning:

• L-Carnitine 500mg (injected 1 hr pre workout)
• Pre-workout mix (Total War base + @Gold Standard Labs DMAA additive (purchased but little plug as they are absolute legends and top shelf vendors in the community) + Glycerol 6000mg).
• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 6mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg

*I’m doubling up on the liver detox at the moment due to elevated ASTs/ALTs enzymes on last bloods with aim to bring these down. Would normally just do the am dose.

Performance Enhancement

• Test E 375mg per week (125mg x 3 - Mon/Wed/Fri) - @shadow labs
• Mast E 180mg per well (60mg x 3 - Mon/Wed/Fri) - @shadow labs
• Retatrutide 3mg per week (3mg x 1 - Mon). Intention to scale back to 2mg over next couple weeks - @shadow labs
• HGH 4IU / per day before bed - @StoryOfTheProphet
• May introduce a 3rd compound at some point during the block. Not sure what this may be just yet (or when) but would need to be complimentary of current stack to maintain dry/lean look while assisting performance in gym.
• Will look to increase dosage on test/mast 450mgT / 240mgM during the block (subject to how body responds to current increase and how things are tracking)

Goals

1. Ultimately want to be as lean and vascular as possible year round. Would like to increase mass on legs and delts to polish / balance overall physique. May consider competing in October if coach and I believe we are in a position to be competitive!
2. Next 4 weeks - continue successful exit from fat loss phase without any fat gain. Extremely slow increase in calories and reduction of Reta dosage as we continue to rebound / recover
3. Week 4 - 12: 2-3 kg lean gain mass only. Focus on health and high performance / strength increase in gym. This phase will be Will be a very slow build to mitigate need for any significant fat loss phase at the end (perhaps a quick mini cut / tidy up before another build block)
4. Next 12 Months - 5kg lean tissue with Minimal / no fat gain would be a massive win for me.

Starting Stats

• 167cm in height
• Fasted weight this morning 79.7kg (last week average 78.5kg). End goal weight Xmas 2026 83-85kg @ 10% bf (max)
• Current physique photos attached. Front/rear/side fasted, no pump this morning. Few selfies post workout this morning with cheeky pump.

Will look to upload check in photos weekly

Ready, set, Let’s fuknnn go!!!!

Day 1 (Monday 29/12/25) - PUSH

Solid session this morning. Intensity lift was a massive focus during the session also.

Pumps were excellent. Glycogen, Energy, mood, libido all appears to be restored now post depletion.

Bench press 3 working sets x 8-12 reps

1. 80kg x 12 reps
2. 90kg x 8 reps
3. 100kg x 6 reps (failed on rep 7)

DB Fly Press 3 working sets x 10-12 reps

1. 20kg x 12 reps
2. 22.5kg x 11 reps
3. 22.5kg x 10 reps

Single Arm tricep extension (across body) 3 working sets x 12-15 reps

1. 10kg x 15 reps
2. 12.5kg x 12 reps
3. 12.5kg x 12 reps

lateral raise machine 3 working sets x 12-15 reps

1. 30kg x 12 reps
2. 30kg x 12 reps + 5 partials
3. 30kg x 12 reps + 3 partials

BW Dips 2 sets x max reps possible

1. 12 reps
2. 10 reps

Dragon Flags (on decline) - 2 sets x max reps possible

1. 8 reps
2. 6 reps

20min incline walk on tredmil 5.5km/hr @ 7% incline

My Log Moving Forward

Will log each day this week as I am feeling out new starting loads vs lower rep ranges and happy to fail in some instances to gauge my limits and where strength is at currents post cut.

I’ll then aim to log at least 3 days per week and weekly check in for next 12 weeks.

Bloods every 4 weeks to keep track on health.

Appreciation

Thank you to @shadow labs and @StoryOfTheProphet for allowing my the opportunity to log your top tier products. Looking working to working with both to integrate other supplements along the way to really get the most out of this experience and my body

Thankyou to @Eddie Haskell @LevButlerov @Allupfromhere @Pigsy @Wolfenstein and the entire Evo community for taking me in as one of your own and all the love and support and love. So many great people and vendors I met in such a short time around amazing things which is truely motivating.

Let’s make it a massive 2026 team!

Definitely keen for ideas on the third compound! Let me know any thoughts or ideas.

I think for a third compound, you could always add something like an oral. But also don't forget about some injectables. Maybe some Equipoise would be a good add-on. @LH5515

 

[2Thick]

Hello EVO Family,

Here we goooooo!!!

After successful mini cut, depletion phase and exit/deload/recovery - I’m feeling energised and motivated to commence my lean build phase today and keen to take you all along the journey over next 12 weeks.

Link to my previous log (just finished) for those who are new or didn’t follow - includes background on myself, nutrition / training / supplements I used to get down from 84kg to 75.9kg (levelled off adter depletion circa 78.5kg) in 8 weeks to prepare for my build phase!

https://www.evolutionary.org/forums/threads/testosterone-hgh-retatrutide-cycle-log.107971/

Lucky and privileged to be sponsored by @shadow labs and @StoryOfTheProphet for this block and I’ll be providing my honest and transparent opinion on theirs supps along with bloods every 4 weeks or so.

Both venders are fully operational during the Xmas / New Year period. Don’t hesitate to touch base with them for all your PED needs. DM me if you need contact details. You’ll be in excellent hands!

Lean Build Phase

Training

5 days per week resistance training - Push, Pull, Legs, Rest, Upper, Lower, Rest

• Generally train 6-6.30am before work.
• 20min LISS cardio Post each session
• 45min fasted cardio on rest days
• Average 10-12K steps training days. 15K rest days

Nutrition:

• 2600kCals (240P, 50F, 300C) - est 150kcal surplus
• 2500kCal via food, 100kCal via intra workout carbs (25g)
• All meals are home cooked. I’ve been preparing food for a few days in advance to keep myself from deviating or getting complacent during the holiday period
• Thursday I’ll post a full day of eating including meal ideas, macros and photos of meals!

Supplements

Morning:

• L-Carnitine 500mg (injected 1 hr pre workout)
• Pre-workout mix (Total War base + @Gold Standard Labs DMAA additive (purchased but little plug as they are absolute legends and top shelf vendors in the community) + Glycerol 6000mg).
• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 6mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg

*I’m doubling up on the liver detox at the moment due to elevated ASTs/ALTs enzymes on last bloods with aim to bring these down. Would normally just do the am dose.

Performance Enhancement

• Test E 375mg per week (125mg x 3 - Mon/Wed/Fri) - @shadow labs
• Mast E 180mg per well (60mg x 3 - Mon/Wed/Fri) - @shadow labs
• Retatrutide 3mg per week (3mg x 1 - Mon). Intention to scale back to 2mg over next couple weeks - @shadow labs
• HGH 4IU / per day before bed - @StoryOfTheProphet
• May introduce a 3rd compound at some point during the block. Not sure what this may be just yet (or when) but would need to be complimentary of current stack to maintain dry/lean look while assisting performance in gym.
• Will look to increase dosage on test/mast 450mgT / 240mgM during the block (subject to how body responds to current increase and how things are tracking)

Goals

1. Ultimately want to be as lean and vascular as possible year round. Would like to increase mass on legs and delts to polish / balance overall physique. May consider competing in October if coach and I believe we are in a position to be competitive!
2. Next 4 weeks - continue successful exit from fat loss phase without any fat gain. Extremely slow increase in calories and reduction of Reta dosage as we continue to rebound / recover
3. Week 4 - 12: 2-3 kg lean gain mass only. Focus on health and high performance / strength increase in gym. This phase will be Will be a very slow build to mitigate need for any significant fat loss phase at the end (perhaps a quick mini cut / tidy up before another build block)
4. Next 12 Months - 5kg lean tissue with Minimal / no fat gain would be a massive win for me.

Starting Stats

• 167cm in height
• Fasted weight this morning 79.7kg (last week average 78.5kg). End goal weight Xmas 2026 83-85kg @ 10% bf (max)
• Current physique photos attached. Front/rear/side fasted, no pump this morning. Few selfies post workout this morning with cheeky pump.

Will look to upload check in photos weekly

Ready, set, Let’s fuknnn go!!!!

Day 1 (Monday 29/12/25) - PUSH

Solid session this morning. Intensity lift was a massive focus during the session also.

Pumps were excellent. Glycogen, Energy, mood, libido all appears to be restored now post depletion.

Bench press 3 working sets x 8-12 reps

1. 80kg x 12 reps
2. 90kg x 8 reps
3. 100kg x 6 reps (failed on rep 7)

DB Fly Press 3 working sets x 10-12 reps

1. 20kg x 12 reps
2. 22.5kg x 11 reps
3. 22.5kg x 10 reps

Single Arm tricep extension (across body) 3 working sets x 12-15 reps

1. 10kg x 15 reps
2. 12.5kg x 12 reps
3. 12.5kg x 12 reps

lateral raise machine 3 working sets x 12-15 reps

1. 30kg x 12 reps
2. 30kg x 12 reps + 5 partials
3. 30kg x 12 reps + 3 partials

BW Dips 2 sets x max reps possible

1. 12 reps
2. 10 reps

Dragon Flags (on decline) - 2 sets x max reps possible

1. 8 reps
2. 6 reps

20min incline walk on tredmil 5.5km/hr @ 7% incline

My Log Moving Forward

Will log each day this week as I am feeling out new starting loads vs lower rep ranges and happy to fail in some instances to gauge my limits and where strength is at currents post cut.

I’ll then aim to log at least 3 days per week and weekly check in for next 12 weeks.

Bloods every 4 weeks to keep track on health.

Appreciation

Thank you to @shadow labs and @StoryOfTheProphet for allowing my the opportunity to log your top tier products. Looking working to working with both to integrate other supplements along the way to really get the most out of this experience and my body

Thankyou to @Eddie Haskell @LevButlerov @Allupfromhere @Pigsy @Wolfenstein and the entire Evo community for taking me in as one of your own and all the love and support and love. So many great people and vendors I met in such a short time around amazing things which is truely motivating.

Let’s make it a massive 2026 team!

Definitely keen for ideas on the third compound! Let me know any thoughts or ideas.

It's always enjoyable to see your logs, this one is no different. You look fantastic so far. This is a great start, and I like what you're doing. @LH5515 we expect big things from you.

 

[LH5515]

It's always enjoyable to see your logs, this one is no different. You look fantastic so far. This is a great start, and I like what you're doing. @LH5515 we expect big things from you.

Thankyou @2Thick appreciate the kind words

I’ll always try I include as much information as possible+ good or bad experiences, for transparency. Always open to ideas if the community would like something specific logged also!

Hard to put in words how excited and motivated I am to start my first enhanced build phase. Keen to see where I can take it

 

[LH5515]

I think for a third compound, you could always add something like an oral. But also don't forget about some injectables. Maybe some Equipoise would be a good add-on. @LH5515

EQ is definitely in discussions. Similarly is tren but given its potency and sides would be for a very short time towards the end as a “polisher” and micro dosed to minimise sides…..

 

[Ulter]

Hello EVO Family,

Here we goooooo!!!

After successful mini cut, depletion phase and exit/deload/recovery - I’m feeling energised and motivated to commence my lean build phase today and keen to take you all along the journey over next 12 weeks.

Link to my previous log (just finished) for those who are new or didn’t follow - includes background on myself, nutrition / training / supplements I used to get down from 84kg to 75.9kg (levelled off adter depletion circa 78.5kg) in 8 weeks to prepare for my build phase!

https://www.evolutionary.org/forums/threads/testosterone-hgh-retatrutide-cycle-log.107971/

Lucky and privileged to be sponsored by @shadow labs and @StoryOfTheProphet for this block and I’ll be providing my honest and transparent opinion on theirs supps along with bloods every 4 weeks or so.

Both venders are fully operational during the Xmas / New Year period. Don’t hesitate to touch base with them for all your PED needs. DM me if you need contact details. You’ll be in excellent hands!

Lean Build Phase

Training

5 days per week resistance training - Push, Pull, Legs, Rest, Upper, Lower, Rest

• Generally train 6-6.30am before work.
• 20min LISS cardio Post each session
• 45min fasted cardio on rest days
• Average 10-12K steps training days. 15K rest days

Nutrition:

• 2600kCals (240P, 50F, 300C) - est 150kcal surplus
• 2500kCal via food, 100kCal via intra workout carbs (25g)
• All meals are home cooked. I’ve been preparing food for a few days in advance to keep myself from deviating or getting complacent during the holiday period
• Thursday I’ll post a full day of eating including meal ideas, macros and photos of meals!

Supplements

Morning:

• L-Carnitine 500mg (injected 1 hr pre workout)
• Pre-workout mix (Total War base + @Gold Standard Labs DMAA additive (purchased but little plug as they are absolute legends and top shelf vendors in the community) + Glycerol 6000mg).
• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 6mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg

*I’m doubling up on the liver detox at the moment due to elevated ASTs/ALTs enzymes on last bloods with aim to bring these down. Would normally just do the am dose.

Performance Enhancement

• Test E 375mg per week (125mg x 3 - Mon/Wed/Fri) - @shadow labs
• Mast E 180mg per well (60mg x 3 - Mon/Wed/Fri) - @shadow labs
• Retatrutide 3mg per week (3mg x 1 - Mon). Intention to scale back to 2mg over next couple weeks - @shadow labs
• HGH 4IU / per day before bed - @StoryOfTheProphet
• May introduce a 3rd compound at some point during the block. Not sure what this may be just yet (or when) but would need to be complimentary of current stack to maintain dry/lean look while assisting performance in gym.
• Will look to increase dosage on test/mast 450mgT / 240mgM during the block (subject to how body responds to current increase and how things are tracking)

Goals

1. Ultimately want to be as lean and vascular as possible year round. Would like to increase mass on legs and delts to polish / balance overall physique. May consider competing in October if coach and I believe we are in a position to be competitive!
2. Next 4 weeks - continue successful exit from fat loss phase without any fat gain. Extremely slow increase in calories and reduction of Reta dosage as we continue to rebound / recover
3. Week 4 - 12: 2-3 kg lean gain mass only. Focus on health and high performance / strength increase in gym. This phase will be Will be a very slow build to mitigate need for any significant fat loss phase at the end (perhaps a quick mini cut / tidy up before another build block)
4. Next 12 Months - 5kg lean tissue with Minimal / no fat gain would be a massive win for me.

Starting Stats

• 167cm in height
• Fasted weight this morning 79.7kg (last week average 78.5kg). End goal weight Xmas 2026 83-85kg @ 10% bf (max)
• Current physique photos attached. Front/rear/side fasted, no pump this morning. Few selfies post workout this morning with cheeky pump.

Will look to upload check in photos weekly

Ready, set, Let’s fuknnn go!!!!

Day 1 (Monday 29/12/25) - PUSH

Solid session this morning. Intensity lift was a massive focus during the session also.

Pumps were excellent. Glycogen, Energy, mood, libido all appears to be restored now post depletion.

Bench press 3 working sets x 8-12 reps

1. 80kg x 12 reps
2. 90kg x 8 reps
3. 100kg x 6 reps (failed on rep 7)

DB Fly Press 3 working sets x 10-12 reps

1. 20kg x 12 reps
2. 22.5kg x 11 reps
3. 22.5kg x 10 reps

Single Arm tricep extension (across body) 3 working sets x 12-15 reps

1. 10kg x 15 reps
2. 12.5kg x 12 reps
3. 12.5kg x 12 reps

lateral raise machine 3 working sets x 12-15 reps

1. 30kg x 12 reps
2. 30kg x 12 reps + 5 partials
3. 30kg x 12 reps + 3 partials

BW Dips 2 sets x max reps possible

1. 12 reps
2. 10 reps

Dragon Flags (on decline) - 2 sets x max reps possible

1. 8 reps
2. 6 reps

20min incline walk on tredmil 5.5km/hr @ 7% incline

My Log Moving Forward

Will log each day this week as I am feeling out new starting loads vs lower rep ranges and happy to fail in some instances to gauge my limits and where strength is at currents post cut.

I’ll then aim to log at least 3 days per week and weekly check in for next 12 weeks.

Bloods every 4 weeks to keep track on health.

Appreciation

Thank you to @shadow labs and @StoryOfTheProphet for allowing my the opportunity to log your top tier products. Looking working to working with both to integrate other supplements along the way to really get the most out of this experience and my body

Thankyou to @Eddie Haskell @LevButlerov @Allupfromhere @Pigsy @Wolfenstein and the entire Evo community for taking me in as one of your own and all the love and support and love. So many great people and vendors I met in such a short time around amazing things which is truely motivating.

Let’s make it a massive 2026 team!

Definitely keen for ideas on the third compound! Let me know any thoughts or ideas.

@LH5515 this is a heck of a log that you're putting together. I got a lot of respect for this. I like that you're committing to three days a week of logging updates and weekly check-ins. That shows that you have the commitment and the motivation to really kick ass.

 

[LH5515]

@LH5515 this is a heck of a log that you're putting together. I got a lot of respect for this. I like that you're committing to three days a week of logging updates and weekly check-ins. That shows that you have the commitment and the motivation to really kick ass.

Brother @Ulter - thank you for taking the time to have a look . I’m glad the feedback has been positive on the content of logs so far and enjoy sharing my progress & experience with the EVO community

A lot to learn and a lot of great people to learn off on this forum! Excited I had the opportunity to do what i love

 

[Ulter]

Brother @Ulter - thank you for taking the time to have a look . I’m glad the feedback has been positive on the content of logs so far and enjoy sharing my progress & experience with the EVO community

A lot to learn and a lot of great people to learn off on this forum! Excited I had the opportunity to do what i love

I hope you get a chance to take a look at my log as well. I'm very proud of it.

 

[ROIDDERS]

EQ is definitely in discussions. Similarly is tren but given its potency and sides would be for a very short time towards the end as a “polisher” and micro dosed to minimise sides…..

Yeah, EQ is very versatile, that is for sure.

 

[LH5515]

Yeah, EQ is very versatile, that is for sure.

What’s your thoughts on bold ace? Similar compound I understand but Any advantages using the shortest ester?

 

[LH5515]

I hope you get a chance to take a look at my log as well. I'm very proud of it.

And so you should be! @Ulter you look incredible

Had a glance and followed! To see the dedication and hard work at your age is truely motivating. Please continue to log as I respect and have genuine interest in the old school way of training and keen to learn more from your methodologies

I will have more detailed look over the log once over the next day or so

Thank you

 

[ROIDDERS]

What’s your thoughts on bold ace? Similar compound I understand but Any advantages using the shortest ester?

never used bold Ace. i heard that it was bad PIP, so i always have stuck to EQ !

 

[ceo]

Had some success with anavar during my recent cut, albeit put a little stress on the liver.
Tbol looks like a good one for this phase. I’ll chat to the coach and get thoughts

bros i like tbol and anavar. both pretty good add ons. low sides and good for hardening... also proviron is good too! @LH5515

 

[LH5515]

bros i like tbol and anavar. both pretty good add ons. low sides and good for hardening... also proviron is good too! @LH5515

Thanks brother

 

[ceo]

Thanks brother

bros much evo love

 

[Pepty]

Amazing physique.. I'm gonna follow this!

 

[LH5515]

Amazing physique.. I'm gonna follow this!

Thank you bro @Pepty appreciate you

 

[LH5515]

Wednesday 31/12/2025 - New Years Eve

Sponsored log @shadow labs and @StoryOfTheProphet

Update

Day 3 Lean Build Phase

Wow New Year’s Eve already!! Where did the year go?? Is the EVO fam doing much tonight?

I’ve got a quiet one. Dinner at dads so may go off plan for one meal this evening (home cooked traditional Jordanian dish) otherwise it’s business as usual.

Today is 60 days zero alcohol short term goal is 6 months. Medium term is 12 months and long term will be indefinitely. So let’s track that in the background

Minimal improvement in sleep. 2am-6am was essentially broken. Feel fine this morning so it is if I am getting sleep but head not switching off. This will continue to be a focus and priority of mine.

Otherwise… wow! Feeling so good. Gym performances continue to improve and I’m having a lot of fun again! Feeling strong. Intensity is high. Pushing deep through working sets.

Rest day tomorrow. May get in for a 45min fasted cardio LISS walk but otherwise will be fairly low key.

Fasted scale weight - 79.9kg (scale weight have been very consistent this week - good indicator body is being efficient with increased carbs)

Supplementation

Morning:

• L-Carnitine 500mg (injected 1 hr pre workout)
• Pre-workout mix (Total War base + @Gold Standard Labs DMAA additive (purchased) + Glycerol 6000mg).
• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 6mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg

Performance Enhancement

• Test E 375mg per week (125mg x 3 - Mon/Wed/Fri) - @shadow labs
• Mast E 180mg per well (60mg x 3 - Mon/Wed/Fri) - @shadow labs
• Retatrutide 3mg per week (3mg x 1 - Mon). Intention to scale back to 2mg over next couple weeks - @shadow labs
• HGH 4IU / per day before bed - @StoryOfTheProphet

Nutrition

2600kcal - 240P, 50F, 300C

Will log a full day of eating tomorrow as it is my rest day, no training to report. Breakdown of meals, macros and photos for the team!!

Training - LOWER 1

Focus of mine this block is to build some mass in the legs. Increase in volume today. Massive session.

Walking lunges BW Warm up 2 sets x 10 reps each side

Lying leg curls 4 working sets x 12-15reps

1. 50 kg x 15 reps
2. 57.5 kg x 12 reps
3. 57.5 kg x 12 reps
4. 57.5 kg x 12 reps

SL DB Supported RDL 1 top set x 10-12 reps (+ 2 feeler sets)

1. 45 kg x 10 reps ES

45deg glute focused (toes out) back extension 1 top sets x 12-15 reps (+2 feeler sets)

1. 24kg x 12 reps

Leg extension 1 working set x 15-20 reps + 2 x 10sec rest / pause (+ 1 feeler set)

1. 60 kg x 15 reps + 60kg x 8 reps + 60kg x 5 reps

Pendulum Squat Machine 1 top sets x 10-12 reps (+ 2 feeler sets) feet together quad focused

1. 45kg x 10 reps

Straight leg calf pin loaded machine 3 working sets x 8-10 reps

1. 105kg x 10 reps
2. 105kg x 10 reps
3. 115kg x 8 reps

DB lateral raises (extra credit for delts) 1 x 12 reps + 2 x 10 sec rest / Pause (+ 1 feeler set)

1. 15kg x 12 reps + 15kg x 8 reps + 15kg x 6 reps (+3 straight arm partials)

Ab crunch tricep Rope 2 sets x 15-20reps

1. 40kg x 15 reps
2. 40kg x 15 reps

15 min walk post-session 5.5km/h. No incline today. Just some extra steps to cool down leg

Rest day tomorrow. 1st January so gyms will be packed… good day to have off

Happy new year EVO family! Hope you all enjoy with your families and come but in 2026 healthy and motivated to smash your goals

Much love

 

[Gold Standard Labs]

Tuesday 30/12/2025

Sponsored log @shadow labs and @StoryOfTheProphet

Update

Day 2 Lean Build Phase

By far the best session in weeks. Pumps were insane (@Gold Standard Labs DMAA absolutely elite addition to the pre workout stack ) Energy sky high. Really pushed the intensity and load as much as possible

Little heavy on the final set of curls. Prob should have stuck at 17.5kg that I used for the first 3 sets. Next week

Feeling nice and thick again

Fasted scale weight - 79.2kg

Supplementation

Morning:

• L-Carnitine 500mg (injected 1 hr pre workout)
• Pre-workout mix (Total War base + @Gold Standard Labs DMAA additive (purchased) + Glycerol 6000mg).
• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 6mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg

Performance Enhancement

• Test E 375mg per week (125mg x 3 - Mon/Wed/Fri) - @shadow labs
• Mast E 180mg per well (60mg x 3 - Mon/Wed/Fri) - @shadow labs
• Retatrutide 3mg per week (3mg x 1 - Mon). Intention to scale back to 2mg over next couple weeks - @shadow labs
• HGH 4IU / per day before bed - @StoryOfTheProphet

Nutrition

2600kcal - 240P, 50F, 300C

Screen shots of todays meals attached

Training - PULL

Wide grip pull ups 3 sets x max (body weight warm up)

1. 12 reps
2. 10 reps
3. 8 reps

Cable pullover 2 working sets x 12-15 reps

1. 24.5kg x 15 reps
2. 28kg x 12 reps

Yates row machine supinated 3 working set x 10-12 reps (hammer strength pin loaded)

1. 40kg x 12 reps
2. 50kg x 10 reps
3. 55kg x 10 reps

SA supported high cable iliac row 2 working set x 10-12 reps

1. 24.5kg x 12 reps (ES)
2. 28kg x 10 reps (ES)

Incline bench supinated bicep curl 4 working sets x 5-8 reps (+ rest/pause final set)

1. 17.5kg x 8 reps
2. 17.5kg x 7 reps
3. 17.5kg x 7 reps
4. 20kg x 4 reps + 20kg x 3 reps

Ez bar, spider curls 2 sets x 8-10 reps

1. 30kg preloaded bar x 8 reps
2. 30kg preloaded bar x 8 reps

Hammer strength Machine ab crunches 2 sets x 12-15 reps

1. 50kg x 15 reps
2. 60kg x 12 reps

20mins incline treadmill walk 5.5km/h @ 7% incline

Stoked to hear you're enjoying the Preworkout boost brother!

Will be following along on your fitness journey legend

 

[LH5515]

Stoked to hear you're enjoying the Preworkout boost brother!

Will be following along on your fitness journey legend

Thanks my man! Appreciate you

 

[R.AP]

@LH5515 I think for a third compound, an oral would be a good idea. Maybe some Anavar or some TBol. Those are mild orals, and they'll help you grab some lean muscle mass.

Hey bro! I'd query why a third compound at all vs. more of the compounds you're on if they're well tolerated and you're able to maintain your health on them! Or any change to anabolics at all for the next block, unless and until you run into progression plateaus.

Especially being on a rebound, most of your growth will be driven by nutrition and training.

Any compounds you're considering?

 

[LH5515]

Hey bro! I'd query why a third compound at all vs. more of the compounds you're on if they're well tolerated and you're able to maintain your health on them! Or any change to anabolics at all for the next block, unless and until you run into progression plateaus.

Especially being on a rebound, most of your growth will be driven by nutrition and training.

Any compounds you're considering?

Hey bro, this makes so much sense and consistent with my coaches advice.

I’m new to this world. I guess I’m more curious to try different compounds to work out which ones work the best for me and which don’t. But probably best to do this one by one rather than stacking, as you’ve mentioned.

So far no issues with the Mast/test combo. So we’ll likely run this for the duration of our build and may simply adjust dosage, only if needed

Definitely keen to try Primo once available also. Anything you would you recommend?

 

[waggat]

Wednesday 31/12/2025 - New Years Eve

Sponsored log @shadow labs and @StoryOfTheProphet

Update

Day 3 Lean Build Phase

Wow New Year’s Eve already!! Where did the year go?? Is the EVO fam doing much tonight?

I’ve got a quiet one. Dinner at dads so may go off plan for one meal this evening (home cooked traditional Jordanian dish) otherwise it’s business as usual.

Today is 60 days zero alcohol short term goal is 6 months. Medium term is 12 months and long term will be indefinitely. So let’s track that in the background

Minimal improvement in sleep. 2am-6am was essentially broken. Feel fine this morning so it is if I am getting sleep but head not switching off. This will continue to be a focus and priority of mine.

Otherwise… wow! Feeling so good. Gym performances continue to improve and I’m having a lot of fun again! Feeling strong. Intensity is high. Pushing deep through working sets.

Rest day tomorrow. May get in for a 45min fasted cardio LISS walk but otherwise will be fairly low key.

Fasted scale weight - 79.9kg (scale weight have been very consistent this week - good indicator body is being efficient with increased carbs)

Supplementation

Morning:

• L-Carnitine 500mg (injected 1 hr pre workout)
• Pre-workout mix (Total War base + @Gold Standard Labs DMAA additive (purchased) + Glycerol 6000mg).
• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 6mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg

Performance Enhancement

• Test E 375mg per week (125mg x 3 - Mon/Wed/Fri) - @shadow labs
• Mast E 180mg per well (60mg x 3 - Mon/Wed/Fri) - @shadow labs
• Retatrutide 3mg per week (3mg x 1 - Mon). Intention to scale back to 2mg over next couple weeks - @shadow labs
• HGH 4IU / per day before bed - @StoryOfTheProphet

Nutrition

2600kcal - 240P, 50F, 300C

Will log a full day of eating tomorrow as it is my rest day, no training to report. Breakdown of meals, macros and photos for the team!!

Training - LOWER 1

Focus of mine this block is to build some mass in the legs. Increase in volume today. Massive session.

Walking lunges BW Warm up 2 sets x 10 reps each side

Lying leg curls 4 working sets x 12-15reps

1. 50 kg x 15 reps
2. 57.5 kg x 12 reps
3. 57.5 kg x 12 reps
4. 57.5 kg x 12 reps

SL DB Supported RDL 1 top set x 10-12 reps (+ 2 feeler sets)

1. 45 kg x 10 reps ES

45deg glute focused (toes out) back extension 1 top sets x 12-15 reps (+2 feeler sets)

1. 24kg x 12 reps

Leg extension 1 working set x 15-20 reps + 2 x 10sec rest / pause (+ 1 feeler set)

1. 60 kg x 15 reps + 60kg x 8 reps + 60kg x 5 reps

Pendulum Squat Machine 1 top sets x 10-12 reps (+ 2 feeler sets) feet together quad focused

1. 45kg x 10 reps

Straight leg calf pin loaded machine 3 working sets x 8-10 reps

1. 105kg x 10 reps
2. 105kg x 10 reps
3. 115kg x 8 reps

DB lateral raises (extra credit for delts) 1 x 12 reps + 2 x 10 sec rest / Pause (+ 1 feeler set)

1. 15kg x 12 reps + 15kg x 8 reps + 15kg x 6 reps (+3 straight arm partials)

Ab crunch tricep Rope 2 sets x 15-20reps

1. 40kg x 15 reps
2. 40kg x 15 reps

15 min walk post-session 5.5km/h. No incline today. Just some extra steps to cool down leg

Rest day tomorrow. 1st January so gyms will be packed… good day to have off

Happy new year EVO family! Hope you all enjoy with your families and come but in 2026 healthy and motivated to smash your goals

Much love

Nice leg workout mate.

Legs looking good in the photos too (and massive arms sneaking in as well).

 

[LH5515]

Nice leg workout mate.

Legs looking good in the photos too (and massive arms sneaking in as well).

Thanks brother @waggat.

Always room to sneak in a cheeky arm pump

 

[stevesmi]

Hey bro! I'd query why a third compound at all vs. more of the compounds you're on if they're well tolerated and you're able to maintain your health on them! Or any change to anabolics at all for the next block, unless and until you run into progression plateaus.

Especially being on a rebound, most of your growth will be driven by nutrition and training.

Any compounds you're considering?

That’s a good point too

 

[2Thick]

Thankyou @2Thick appreciate the kind words

I’ll always try I include as much information as possible+ good or bad experiences, for transparency. Always open to ideas if the community would like something specific logged also!

Hard to put in words how excited and motivated I am to start my first enhanced build phase. Keen to see where I can take it

we love that you are motivated

 

[LevButlerov]

Wednesday 31/12/2025 - New Years Eve

Sponsored log @shadow labs and @StoryOfTheProphet

Update

Day 3 Lean Build Phase

Wow New Year’s Eve already!! Where did the year go?? Is the EVO fam doing much tonight?

I’ve got a quiet one. Dinner at dads so may go off plan for one meal this evening (home cooked traditional Jordanian dish) otherwise it’s business as usual.

Today is 60 days zero alcohol short term goal is 6 months. Medium term is 12 months and long term will be indefinitely. So let’s track that in the background

Minimal improvement in sleep. 2am-6am was essentially broken. Feel fine this morning so it is if I am getting sleep but head not switching off. This will continue to be a focus and priority of mine.

Otherwise… wow! Feeling so good. Gym performances continue to improve and I’m having a lot of fun again! Feeling strong. Intensity is high. Pushing deep through working sets.

Rest day tomorrow. May get in for a 45min fasted cardio LISS walk but otherwise will be fairly low key.

Fasted scale weight - 79.9kg (scale weight have been very consistent this week - good indicator body is being efficient with increased carbs)

Supplementation

Morning:

• L-Carnitine 500mg (injected 1 hr pre workout)
• Pre-workout mix (Total War base + @Gold Standard Labs DMAA additive (purchased) + Glycerol 6000mg).
• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 6mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg

Performance Enhancement

• Test E 375mg per week (125mg x 3 - Mon/Wed/Fri) - @shadow labs
• Mast E 180mg per well (60mg x 3 - Mon/Wed/Fri) - @shadow labs
• Retatrutide 3mg per week (3mg x 1 - Mon). Intention to scale back to 2mg over next couple weeks - @shadow labs
• HGH 4IU / per day before bed - @StoryOfTheProphet

Nutrition

2600kcal - 240P, 50F, 300C

Will log a full day of eating tomorrow as it is my rest day, no training to report. Breakdown of meals, macros and photos for the team!!

Training - LOWER 1

Focus of mine this block is to build some mass in the legs. Increase in volume today. Massive session.

Walking lunges BW Warm up 2 sets x 10 reps each side

Lying leg curls 4 working sets x 12-15reps

1. 50 kg x 15 reps
2. 57.5 kg x 12 reps
3. 57.5 kg x 12 reps
4. 57.5 kg x 12 reps

SL DB Supported RDL 1 top set x 10-12 reps (+ 2 feeler sets)

1. 45 kg x 10 reps ES

45deg glute focused (toes out) back extension 1 top sets x 12-15 reps (+2 feeler sets)

1. 24kg x 12 reps

Leg extension 1 working set x 15-20 reps + 2 x 10sec rest / pause (+ 1 feeler set)

1. 60 kg x 15 reps + 60kg x 8 reps + 60kg x 5 reps

Pendulum Squat Machine 1 top sets x 10-12 reps (+ 2 feeler sets) feet together quad focused

1. 45kg x 10 reps

Straight leg calf pin loaded machine 3 working sets x 8-10 reps

1. 105kg x 10 reps
2. 105kg x 10 reps
3. 115kg x 8 reps

DB lateral raises (extra credit for delts) 1 x 12 reps + 2 x 10 sec rest / Pause (+ 1 feeler set)

1. 15kg x 12 reps + 15kg x 8 reps + 15kg x 6 reps (+3 straight arm partials)

Ab crunch tricep Rope 2 sets x 15-20reps

1. 40kg x 15 reps
2. 40kg x 15 reps

15 min walk post-session 5.5km/h. No incline today. Just some extra steps to cool down leg

Rest day tomorrow. 1st January so gyms will be packed… good day to have off

Happy new year EVO family! Hope you all enjoy with your families and come but in 2026 healthy and motivated to smash your goals

Much love

0 alcohol and staying strong 2026 is going to be a big win!

 

[LH5515]

0 alcohol and staying strong 2026 is going to be a big win!

That’s the plan. A serious level up.

 

[LevButlerov]

That’s the plan. A serious level up.

level up to MAX!
EVO family love

 

[LH5515]

we love that you are motivated

Thanks brother!

Hard not to be with the Evo family kicking ass everywhere I turn

 

[Ulter]

And so you should be! @Ulter you look incredible

Had a glance and followed! To see the dedication and hard work at your age is truely motivating. Please continue to log as I respect and have genuine interest in the old school way of training and keen to learn more from your methodologies

I will have more detailed look over the log once over the next day or so

Thank you

Thanks, man. I really appreciate that. I've been living the life of bodybuilding since I was four years old.

 

[R.AP]

That’s a good point too

What compounds are you considering brother?

 

[gar71]

Hello EVO Family,

Here we goooooo!!!

After successful mini cut, depletion phase and exit/deload/recovery - I’m feeling energised and motivated to commence my lean build phase today and keen to take you all along the journey over next 12 weeks.

Link to my previous log (just finished) for those who are new or didn’t follow - includes background on myself, nutrition / training / supplements I used to get down from 84kg to 75.9kg (levelled off adter depletion circa 78.5kg) in 8 weeks to prepare for my build phase!

https://www.evolutionary.org/forums/threads/testosterone-hgh-retatrutide-cycle-log.107971/

Lucky and privileged to be sponsored by @shadow labs and @StoryOfTheProphet for this block and I’ll be providing my honest and transparent opinion on theirs supps along with bloods every 4 weeks or so.

Both venders are fully operational during the Xmas / New Year period. Don’t hesitate to touch base with them for all your PED needs. DM me if you need contact details. You’ll be in excellent hands!

Lean Build Phase

Training

5 days per week resistance training - Push, Pull, Legs, Rest, Upper, Lower, Rest

• Generally train 6-6.30am before work.
• 20min LISS cardio Post each session
• 45min fasted cardio on rest days
• Average 10-12K steps training days. 15K rest days

Nutrition:

• 2600kCals (240P, 50F, 300C) - est 150kcal surplus
• 2500kCal via food, 100kCal via intra workout carbs (25g)
• All meals are home cooked. I’ve been preparing food for a few days in advance to keep myself from deviating or getting complacent during the holiday period
• Thursday I’ll post a full day of eating including meal ideas, macros and photos of meals!

Supplements

Morning:

• L-Carnitine 500mg (injected 1 hr pre workout)
• Pre-workout mix (Total War base + @Gold Standard Labs DMAA additive (purchased but little plug as they are absolute legends and top shelf vendors in the community) + Glycerol 6000mg).
• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 6mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg

*I’m doubling up on the liver detox at the moment due to elevated ASTs/ALTs enzymes on last bloods with aim to bring these down. Would normally just do the am dose.

Performance Enhancement

• Test E 375mg per week (125mg x 3 - Mon/Wed/Fri) - @shadow labs
• Mast E 180mg per well (60mg x 3 - Mon/Wed/Fri) - @shadow labs
• Retatrutide 3mg per week (3mg x 1 - Mon). Intention to scale back to 2mg over next couple weeks - @shadow labs
• HGH 4IU / per day before bed - @StoryOfTheProphet
• May introduce a 3rd compound at some point during the block. Not sure what this may be just yet (or when) but would need to be complimentary of current stack to maintain dry/lean look while assisting performance in gym.
• Will look to increase dosage on test/mast 450mgT / 240mgM during the block (subject to how body responds to current increase and how things are tracking)

Goals

1. Ultimately want to be as lean and vascular as possible year round. Would like to increase mass on legs and delts to polish / balance overall physique. May consider competing in October if coach and I believe we are in a position to be competitive!
2. Next 4 weeks - continue successful exit from fat loss phase without any fat gain. Extremely slow increase in calories and reduction of Reta dosage as we continue to rebound / recover
3. Week 4 - 12: 2-3 kg lean gain mass only. Focus on health and high performance / strength increase in gym. This phase will be Will be a very slow build to mitigate need for any significant fat loss phase at the end (perhaps a quick mini cut / tidy up before another build block)
4. Next 12 Months - 5kg lean tissue with Minimal / no fat gain would be a massive win for me.

Starting Stats

• 167cm in height
• Fasted weight this morning 79.7kg (last week average 78.5kg). End goal weight Xmas 2026 83-85kg @ 10% bf (max)
• Current physique photos attached. Front/rear/side fasted, no pump this morning. Few selfies post workout this morning with cheeky pump.

Will look to upload check in photos weekly

Ready, set, Let’s fuknnn go!!!!

Day 1 (Monday 29/12/25) - PUSH

Solid session this morning. Intensity lift was a massive focus during the session also.

Pumps were excellent. Glycogen, Energy, mood, libido all appears to be restored now post depletion.

Bench press 3 working sets x 8-12 reps

1. 80kg x 12 reps
2. 90kg x 8 reps
3. 100kg x 6 reps (failed on rep 7)

DB Fly Press 3 working sets x 10-12 reps

1. 20kg x 12 reps
2. 22.5kg x 11 reps
3. 22.5kg x 10 reps

Single Arm tricep extension (across body) 3 working sets x 12-15 reps

1. 10kg x 15 reps
2. 12.5kg x 12 reps
3. 12.5kg x 12 reps

lateral raise machine 3 working sets x 12-15 reps

1. 30kg x 12 reps
2. 30kg x 12 reps + 5 partials
3. 30kg x 12 reps + 3 partials

BW Dips 2 sets x max reps possible

1. 12 reps
2. 10 reps

Dragon Flags (on decline) - 2 sets x max reps possible

1. 8 reps
2. 6 reps

20min incline walk on tredmil 5.5km/hr @ 7% incline

My Log Moving Forward

Will log each day this week as I am feeling out new starting loads vs lower rep ranges and happy to fail in some instances to gauge my limits and where strength is at currents post cut.

I’ll then aim to log at least 3 days per week and weekly check in for next 12 weeks.

Bloods every 4 weeks to keep track on health.

Appreciation

Thank you to @shadow labs and @StoryOfTheProphet for allowing my the opportunity to log your top tier products. Looking working to working with both to integrate other supplements along the way to really get the most out of this experience and my body

Thankyou to @Eddie Haskell @LevButlerov @Allupfromhere @Pigsy @Wolfenstein and the entire Evo community for taking me in as one of your own and all the love and support and love. So many great people and vendors I met in such a short time around amazing things which is truely motivating.

Let’s make it a massive 2026 team!

Definitely keen for ideas on the third compound! Let me know any thoughts or ideas.

I will be watching this log brother,I think you’re going to grow like crazy and you’re in good hands with @shadow labs

 

[LH5515]

I will be watching this log brother,I think you’re going to grow like crazy and you’re in good hands with @shadow labs

Thank you brother @gar71

I will give 110% to @shadow labs and the entire EVO community in return for all the support and love I’ve have been prevlidged to received

 

[LH5515]

What compounds are you considering brother?

Primo is on my list also once it becomes available.

Any other suggestions I could look into ?

 

[LH5515]

Thursday 01/01/2025 - Active Rest

Sponsored log @shadow labs and @StoryOfTheProphet

Update

Quiet New Year’s Eve for me. Nice family dinner and put the baby down to bed around 8pm. Low key few hours at home (with older kids), getting 7 hours of relatively good sleep between 12.30am - 7.30am.

45 min fasted cardio @ gym. 5.5km/hr @ 7% incline. 45min afternoon walk outdoors (not tracked) to ensure 15k step count hit for the day!

Otherwise spent New Year’s Day with family, hanging out, picnic at the local park and just enjoying some down time.

Did some food prep also for the next couple days to keep me on track!!

Fasted BW - 80.4kg (little higher than I’d like at this stage but did go over calories night before with late night snacks for NYE so expected)

Supplementation

Morning:

• L-Carnitine 500mg (injected 1 hr pre cardio
• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 6mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg

Performance Enhancement

• Test E 375mg per week (125mg x 3 - Mon/Wed/Fri) - @shadow labs
• Mast E 180mg per well (60mg x 3 - Mon/Wed/Fri) - @shadow labs
• Retatrutide 3mg per week (3mg x 1 - Mon). Intention to scale back to 2mg over next couple weeks - @shadow labs
• HGH 4IU / per day before bed - @StoryOfTheProphet

Nutrition

Full day of eating as promised (Reduced calories as rest day)

Breakfast (667KCals - 68P, 13F. 66C

• 60g Oatmeal
• 20g Protein Isolate
• 10g Powdered Peanut Butter
• 200g frozen berries
• 275g egg whites
• 1 x full egg

Lunch (587KCals - 68p, 10F, 56C)

• 300g Chicken Breast
• 175g Jasmine Rice
• 100g Broccoli

Afternoon snack (254kCals - 14P, 6F, 42C)

• Protein Bar - Pistachio Papi (not the healthiest/best but damn tasty little snack)
• 100g fresh strawberries
• 150g fresh watermelon

Dinner (544kCals - 62P, 13F, 40C)

• 250g 95/5 lean ground beef
• 350g lower carb roasted potatoes
• 100g broccoli

Evening Snack (242kCals - 31P, 6F, 14C)

• Sugar free Jelly
• Homemade pistachio ice cream (200g high protein low fat Greek yogurt + 20g Pistachio Papi protein powder. Mix place in freezer 20min)….
• Sugar free chocolate topping

Total Calories for the day - 2293 kcal (243P, 49F, 218)

Total steps - 16k

All food weight above raw / precooked except rice. No oils/sauces etc

Food pics attached

 

[stevesmi]

What compounds are you considering brother?

Eq and tbol

 

[R.AP]

Eq and tbol

Bro far and away you'd cop the EQ for the additional anabolism and e2 management.

Do you have issues with your haematology?

Needs to be programmed conservatively though to begin with. Have you run it before?

 

[stevesmi]

Bro far and away you'd cop the EQ for the additional anabolism and e2 management.

Do you have issues with your haematology?

Needs to be programmed conservatively though to begin with. Have you run it before?

yeah ran EQ like 7x, maybe more

not really planning on using steroids till May. doing more of a detox. doing some peptides and some GW from now until then

i'm well past my steroid abuse days.

 

[2Thick]

Thanks brother!

Hard not to be with the Evo family kicking ass everywhere I turn

Yes, EVO family always wants everyone to kick ass.

 

[Allupfromhere]

Hello EVO Family,

Here we goooooo!!!

After successful mini cut, depletion phase and exit/deload/recovery - I’m feeling energised and motivated to commence my lean build phase today and keen to take you all along the journey over next 12 weeks.

Link to my previous log (just finished) for those who are new or didn’t follow - includes background on myself, nutrition / training / supplements I used to get down from 84kg to 75.9kg (levelled off adter depletion circa 78.5kg) in 8 weeks to prepare for my build phase!

https://www.evolutionary.org/forums/threads/testosterone-hgh-retatrutide-cycle-log.107971/

Lucky and privileged to be sponsored by @shadow labs and @StoryOfTheProphet for this block and I’ll be providing my honest and transparent opinion on theirs supps along with bloods every 4 weeks or so.

Both venders are fully operational during the Xmas / New Year period. Don’t hesitate to touch base with them for all your PED needs. DM me if you need contact details. You’ll be in excellent hands!

Lean Build Phase

Training

5 days per week resistance training - Push, Pull, Legs, Rest, Upper, Lower, Rest

• Generally train 6-6.30am before work.
• 20min LISS cardio Post each session
• 45min fasted cardio on rest days
• Average 10-12K steps training days. 15K rest days

Nutrition:

• 2600kCals (240P, 50F, 300C) - est 150kcal surplus
• 2500kCal via food, 100kCal via intra workout carbs (25g)
• All meals are home cooked. I’ve been preparing food for a few days in advance to keep myself from deviating or getting complacent during the holiday period
• Thursday I’ll post a full day of eating including meal ideas, macros and photos of meals!

Supplements

Morning:

• L-Carnitine 500mg (injected 1 hr pre workout)
• Pre-workout mix (Total War base + @Gold Standard Labs DMAA additive (purchased but little plug as they are absolute legends and top shelf vendors in the community) + Glycerol 6000mg).
• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 6mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg

*I’m doubling up on the liver detox at the moment due to elevated ASTs/ALTs enzymes on last bloods with aim to bring these down. Would normally just do the am dose.

Performance Enhancement

• Test E 375mg per week (125mg x 3 - Mon/Wed/Fri) - @shadow labs
• Mast E 180mg per well (60mg x 3 - Mon/Wed/Fri) - @shadow labs
• Retatrutide 3mg per week (3mg x 1 - Mon). Intention to scale back to 2mg over next couple weeks - @shadow labs
• HGH 4IU / per day before bed - @StoryOfTheProphet
• May introduce a 3rd compound at some point during the block. Not sure what this may be just yet (or when) but would need to be complimentary of current stack to maintain dry/lean look while assisting performance in gym.
• Will look to increase dosage on test/mast 450mgT / 240mgM during the block (subject to how body responds to current increase and how things are tracking)

Goals

1. Ultimately want to be as lean and vascular as possible year round. Would like to increase mass on legs and delts to polish / balance overall physique. May consider competing in October if coach and I believe we are in a position to be competitive!
2. Next 4 weeks - continue successful exit from fat loss phase without any fat gain. Extremely slow increase in calories and reduction of Reta dosage as we continue to rebound / recover
3. Week 4 - 12: 2-3 kg lean gain mass only. Focus on health and high performance / strength increase in gym. This phase will be Will be a very slow build to mitigate need for any significant fat loss phase at the end (perhaps a quick mini cut / tidy up before another build block)
4. Next 12 Months - 5kg lean tissue with Minimal / no fat gain would be a massive win for me.

Starting Stats

• 167cm in height
• Fasted weight this morning 79.7kg (last week average 78.5kg). End goal weight Xmas 2026 83-85kg @ 10% bf (max)
• Current physique photos attached. Front/rear/side fasted, no pump this morning. Few selfies post workout this morning with cheeky pump.

Will look to upload check in photos weekly

Ready, set, Let’s fuknnn go!!!!

Day 1 (Monday 29/12/25) - PUSH

Solid session this morning. Intensity lift was a massive focus during the session also.

Pumps were excellent. Glycogen, Energy, mood, libido all appears to be restored now post depletion.

Bench press 3 working sets x 8-12 reps

1. 80kg x 12 reps
2. 90kg x 8 reps
3. 100kg x 6 reps (failed on rep 7)

DB Fly Press 3 working sets x 10-12 reps

1. 20kg x 12 reps
2. 22.5kg x 11 reps
3. 22.5kg x 10 reps

Single Arm tricep extension (across body) 3 working sets x 12-15 reps

1. 10kg x 15 reps
2. 12.5kg x 12 reps
3. 12.5kg x 12 reps

lateral raise machine 3 working sets x 12-15 reps

1. 30kg x 12 reps
2. 30kg x 12 reps + 5 partials
3. 30kg x 12 reps + 3 partials

BW Dips 2 sets x max reps possible

1. 12 reps
2. 10 reps

Dragon Flags (on decline) - 2 sets x max reps possible

1. 8 reps
2. 6 reps

20min incline walk on tredmil 5.5km/hr @ 7% incline

My Log Moving Forward

Will log each day this week as I am feeling out new starting loads vs lower rep ranges and happy to fail in some instances to gauge my limits and where strength is at currents post cut.

I’ll then aim to log at least 3 days per week and weekly check in for next 12 weeks.

Bloods every 4 weeks to keep track on health.

Appreciation

Thank you to @shadow labs and @StoryOfTheProphet for allowing my the opportunity to log your top tier products. Looking working to working with both to integrate other supplements along the way to really get the most out of this experience and my body

Thankyou to @Eddie Haskell @LevButlerov @Allupfromhere @Pigsy @Wolfenstein and the entire Evo community for taking me in as one of your own and all the love and support and love. So many great people and vendors I met in such a short time around amazing things which is truely motivating.

Let’s make it a massive 2026 team!

Definitely keen for ideas on the third compound! Let me know any thoughts or ideas.

Im late but im here brother
I've waited for this log like someone waiting for the next season of their fav tv series hahaha.

You killed it so well on your cut and i knew following that log that this push was always going to be absolute fire

You set your composition up perfect for a growth phase and once those bloods are where they need to be that is your green light King.

You stay on trt dont you? If so im with @R.AP if bloods allow and current compounds are working stay as is and maybe consider just staying on for a longer steadier bulk. Your body would better adjust to holding onto more then too i feel.

If you are to keep it to 12 weeks, has something like npp crossed your mind? Could be pulled as quickly as its added if need be but could be an option.

Eq wont fit this timeframe and fine tuning that can take up your focus and be a double edge sword. Bold ace sounds interesting on paper, @Dreamer currently has this in his protocol so could follow and see he he goes.

As far as orals in a push phase, my personal opinion is to leave them out. You want to grow for as long and healthy as you can in this phase and orals can put and anchor on you plans thats not needed.

Orals in a cut or prep phase i understand when you need things to shift quick but in a bulk not worth the downturn in bloodwork for a push.

Your consistency and dedication will be the biggest driving force here bro and that you do doubt clearly have. @Cg20 keen to hear your thoughts in this circumstance.

Food looks awesome bro and structure is well planned. I have absolutely no doubt that whatever direction you head you will kill it and ill be here supporting ya the whole way.

2026 brother, time to wreak some havoc

 

[LH5515]

@Allupfromhere thank you brother lucky to have you and so many others in my corner!

I’m running 400 test E and 200 mast E for this phase. May adjust this (up or down) subject to tolerance and response but Definitely won’t be introducing a third anytime soon. I’ll get my 4-6 weeks bloods done and ensure health has fully restored following the beating I took during aggressive cut

As you know well, very new to the PED game so I have plenty of gain in me first at minimum effective dosage before I need to explore others.

My question was very much educational and for my own learning as to what may or may not suit this stack / goal combination in future.

Gain phase won’t be limited to 12 weeks. Ultimately can push as long as I feel necessary but keen to stay as lean as possible throughout the process. Which means I may take foot off gas during the year for mini tidy ups before pushing again. I’ll reassess composition in 12 weeks and make a call on next play.

5kg lean muscle, minimal fat gain, slow and steady is the ultimate plan for the next 12 months

Let’s fukn go brother. Can’t wait to see you step on the gas in 4 weeks time either

 

[Cg20]

Hello EVO Family,

Here we goooooo!!!

After successful mini cut, depletion phase and exit/deload/recovery - I’m feeling energised and motivated to commence my lean build phase today and keen to take you all along the journey over next 12 weeks.

Link to my previous log (just finished) for those who are new or didn’t follow - includes background on myself, nutrition / training / supplements I used to get down from 84kg to 75.9kg (levelled off adter depletion circa 78.5kg) in 8 weeks to prepare for my build phase!

https://www.evolutionary.org/forums/threads/testosterone-hgh-retatrutide-cycle-log.107971/

Lucky and privileged to be sponsored by @shadow labs and @StoryOfTheProphet for this block and I’ll be providing my honest and transparent opinion on theirs supps along with bloods every 4 weeks or so.

Both venders are fully operational during the Xmas / New Year period. Don’t hesitate to touch base with them for all your PED needs. DM me if you need contact details. You’ll be in excellent hands!

Lean Build Phase

Training

5 days per week resistance training - Push, Pull, Legs, Rest, Upper, Lower, Rest

• Generally train 6-6.30am before work.
• 20min LISS cardio Post each session
• 45min fasted cardio on rest days
• Average 10-12K steps training days. 15K rest days

Nutrition:

• 2600kCals (240P, 50F, 300C) - est 150kcal surplus
• 2500kCal via food, 100kCal via intra workout carbs (25g)
• All meals are home cooked. I’ve been preparing food for a few days in advance to keep myself from deviating or getting complacent during the holiday period
• Thursday I’ll post a full day of eating including meal ideas, macros and photos of meals!

Supplements

Morning:

• L-Carnitine 500mg (injected 1 hr pre workout)
• Pre-workout mix (Total War base + @Gold Standard Labs DMAA additive (purchased but little plug as they are absolute legends and top shelf vendors in the community) + Glycerol 6000mg).
• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 6mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg

*I’m doubling up on the liver detox at the moment due to elevated ASTs/ALTs enzymes on last bloods with aim to bring these down. Would normally just do the am dose.

Performance Enhancement

• Test E 375mg per week (125mg x 3 - Mon/Wed/Fri) - @shadow labs
• Mast E 180mg per well (60mg x 3 - Mon/Wed/Fri) - @shadow labs
• Retatrutide 3mg per week (3mg x 1 - Mon). Intention to scale back to 2mg over next couple weeks - @shadow labs
• HGH 4IU / per day before bed - @StoryOfTheProphet
• May introduce a 3rd compound at some point during the block. Not sure what this may be just yet (or when) but would need to be complimentary of current stack to maintain dry/lean look while assisting performance in gym.
• Will look to increase dosage on test/mast 450mgT / 240mgM during the block (subject to how body responds to current increase and how things are tracking)

Goals

1. Ultimately want to be as lean and vascular as possible year round. Would like to increase mass on legs and delts to polish / balance overall physique. May consider competing in October if coach and I believe we are in a position to be competitive!
2. Next 4 weeks - continue successful exit from fat loss phase without any fat gain. Extremely slow increase in calories and reduction of Reta dosage as we continue to rebound / recover
3. Week 4 - 12: 2-3 kg lean gain mass only. Focus on health and high performance / strength increase in gym. This phase will be Will be a very slow build to mitigate need for any significant fat loss phase at the end (perhaps a quick mini cut / tidy up before another build block)
4. Next 12 Months - 5kg lean tissue with Minimal / no fat gain would be a massive win for me.

Starting Stats

• 167cm in height
• Fasted weight this morning 79.7kg (last week average 78.5kg). End goal weight Xmas 2026 83-85kg @ 10% bf (max)
• Current physique photos attached. Front/rear/side fasted, no pump this morning. Few selfies post workout this morning with cheeky pump.

Will look to upload check in photos weekly

Ready, set, Let’s fuknnn go!!!!

Day 1 (Monday 29/12/25) - PUSH

Solid session this morning. Intensity lift was a massive focus during the session also.

Pumps were excellent. Glycogen, Energy, mood, libido all appears to be restored now post depletion.

Bench press 3 working sets x 8-12 reps

1. 80kg x 12 reps
2. 90kg x 8 reps
3. 100kg x 6 reps (failed on rep 7)

DB Fly Press 3 working sets x 10-12 reps

1. 20kg x 12 reps
2. 22.5kg x 11 reps
3. 22.5kg x 10 reps

Single Arm tricep extension (across body) 3 working sets x 12-15 reps

1. 10kg x 15 reps
2. 12.5kg x 12 reps
3. 12.5kg x 12 reps

lateral raise machine 3 working sets x 12-15 reps

1. 30kg x 12 reps
2. 30kg x 12 reps + 5 partials
3. 30kg x 12 reps + 3 partials

BW Dips 2 sets x max reps possible

1. 12 reps
2. 10 reps

Dragon Flags (on decline) - 2 sets x max reps possible

1. 8 reps
2. 6 reps

20min incline walk on tredmil 5.5km/hr @ 7% incline

My Log Moving Forward

Will log each day this week as I am feeling out new starting loads vs lower rep ranges and happy to fail in some instances to gauge my limits and where strength is at currents post cut.

I’ll then aim to log at least 3 days per week and weekly check in for next 12 weeks.

Bloods every 4 weeks to keep track on health.

Appreciation

Thank you to @shadow labs and @StoryOfTheProphet for allowing my the opportunity to log your top tier products. Looking working to working with both to integrate other supplements along the way to really get the most out of this experience and my body

Thankyou to @Eddie Haskell @LevButlerov @Allupfromhere @Pigsy @Wolfenstein and the entire Evo community for taking me in as one of your own and all the love and support and love. So many great people and vendors I met in such a short time around amazing things which is truely motivating.

Let’s make it a massive 2026 team!

Definitely keen for ideas on the third compound! Let me know any thoughts or ideas.

A few things here, L carnitine pre workout provides no benefit, the only timing you need to worry about with L carnitine is taking it alongside a carb meal, the presence of insulin highly enhances muscular uptake.

You need to be taking k2 alongside vitamin d, 200mcg at that vitamin d dosage

Instead of mindlessly upping anabolics do it for a reason, if your plan is to compete, the it’s simple, all you need to worry about is using whatever will keep you as healthy and hormonally optimal for as long as possible, test and mast does a great job at that, find what test dosage gets your e2 to 180-220 and leave it there so you’re getting optimal igf1, then you can titrate masteron up as it won’t impact serum e2, but only titrate mast up if it’s actually needed.

Orals in the offseason are a dumb idea, a 12 week cycle can also be extended if you properly look after your health, contractile tissue takes time to put on it’s not a sprint it’s about being able to stay on cycle and grow for as long as possible, which you can only do if you remain as healthy as possible for as long as possible. Orals/ tren both bad ideas. Don’t chase a look out of using anabolics, use them to break plateaus and continue to grow.

If you have a coach, this isn’t guess gaming you should be doing yourself, it should be something your coach, that you pay for, does for you, and explains to you exactly why he’s making the decisions he’s making.

If you can eat the food required on Reta, there’s also no need to randomly lower it, it’ll do wonders for insulin sensitivity, nutrient partitioning and health, especially your lipids.

You think your ast/alt shows a damaged liver, I’m willing to bet there’s nothing wrong with your liver, most people don’t know how to actually read bloodwork, liver health comes from a combination of ast, alt, ggt, bili. AST and alt are extremely prevalent in muscular tissue, so if you’re getting bloods done the day after training it’ll raise these so called liver enzymes and have you working off skewed information, re test bloods, take minimum 2 days off training and then work off those values instead.

I hope the guess gaming about the third compound isn’t coming from a lack of coaching care, but rather just you just being curious, because like I said if you’re paying a coach, he should tell you what to take and why to take it.

 

[LH5515]

A few things here, L carnitine pre workout provides no benefit, the only timing you need to worry about with L carnitine is taking it alongside a carb meal, the presence of insulin highly enhances muscular uptake.

You need to be taking k2 alongside vitamin d, 200mcg at that vitamin d dosage

Instead of mindlessly upping anabolics do it for a reason, if your plan is to compete, the it’s simple, all you need to worry about is using whatever will keep you as healthy and hormonally optimal for as long as possible, test and mast does a great job at that, find what test dosage gets your e2 to 180-220 and leave it there so you’re getting optimal igf1, then you can titrate masteron up as it won’t impact serum e2, but only titrate mast up if it’s actually needed.

Orals in the offseason are a dumb idea, a 12 week cycle can also be extended if you properly look after your health, contractile tissue takes time to put on it’s not a sprint it’s about being able to stay on cycle and grow for as long as possible, which you can only do if you remain as healthy as possible for as long as possible. Orals/ tren both bad ideas. Don’t chase a look out of using anabolics, use them to break plateaus and continue to grow.

If you have a coach, this isn’t guess gaming you should be doing yourself, it should be something your coach, that you pay for, does for you, and explains to you exactly why he’s making the decisions he’s making.

If you can eat the food required on Reta, there’s also no need to randomly lower it, it’ll do wonders for insulin sensitivity, nutrient partitioning and health, especially your lipids.

You think your ast/alt shows a damaged liver, I’m willing to bet there’s nothing wrong with your liver, most people don’t know how to actually read bloodwork, liver health comes from a combination of ast, alt, ggt, bili. AST and alt are extremely prevalent in muscular tissue, so if you’re getting bloods done the day after training it’ll raise these so called liver enzymes and have you working off skewed information, re test bloods, take minimum 2 days off training and then work off those values instead.

I hope the guess gaming about the third compound isn’t coming from a lack of coaching care, but rather just you just being curious, because like I said if you’re paying a coach, he should tell you what to take and why to take it.

@Cg20 thank you I genuinely and sincerely appreciate you taking the time out your life to actually review my logs/comments and provide the detailed response. Greatly appreciated

Perhaps I need to be more cautious as to how I word some of my questions here (or even ask them at all) to the community- as yes, most of them are newbie / curiosity rather than just “guessing” what to take next for the sake of taking something.

Yes, working with a paid coach who is highly experienced and guiding me through this process. Some general return comments:

1. L-Carnitine is taken each morning with approx 50-60g carbs pre workout. Not fastest. I took this back to coach based on feedback I read on the forum. He considered it a background tool rather that may play a positive effect “over time” rather than acute benefits. But overall had no objections to me trying
2. I may/may not compete. However as you’ve described, we are still playing we are still early days playing with T:M ratios to find ideal balance with health and optimum hormone levels with intent to push past 12 weeks if health markers permit. I haven’t had a conversation re 3rd compound at all with coach yet and question was purely hypothetical
3. Yes, can still easily eat 2600kcals @ 3mg Reta. Also still experiencing some hunger signals also. We were always to keep in for the build phase (but at lower dose) for reasons as you’ve mentioned, to ensure it didn’t interfere with then gradual increase in calories. Will have a conversation here
4. No plan for orals or tren. Both conversional based on opinions in response to my “third compound” question i asked.
5. Your response to blood work ast/alts is the exact response I received from my coach. He was not concerned at all as GGTs were in range. Again my inexperience and how I’ve responded to the general conversations here may need further consideration in future.
6. Yes, most definitely my question re 3rd compound was purely hypothetical and out of curiosity. I have a structured plan (which aligns closely to all your comment) and understand what I am taking and why. This also helps my future logs and what/how I should include/present

Thanks again @Allupfromhere and @Cg20 genuinely appreciate the feedback and opportunity to improve my content and how I present to the community

Looking forward to being the best version of myself in 2026

 

[Cg20]

@Cg20 thank you I genuinely and sincerely appreciate you taking the time out your life to actually review my logs/comments and provide the detailed response. Greatly appreciated

Perhaps I need to be more cautious as to how I word some of my questions here (or even ask them at all) to the community- as yes, most of them are newbie / curiosity rather than just “guessing” what to take next for the sake of taking something.

Yes, working with a paid coach who is highly experienced and guiding me through this process. Some general return comments:

1. L-Carnitine is taken each morning with approx 50-60g carbs pre workout. Not fastest. I took this back to coach based on feedback I read on the forum. He considered it a background tool rather that may play a positive effect “over time” rather than acute benefits. But overall had no objections to me trying
2. I may/may not compete. However as you’ve described, we are still playing we are still early days playing with T:M ratios to find ideal balance with health and optimum hormone levels with intent to push past 12 weeks if health markers permit. I haven’t had a conversation re 3rd compound at all with coach yet and question was purely hypothetical
3. Yes, can still easily eat 2600kcals @ 3mg Reta. Also still experiencing some hunger signals also. We were always to keep in for the build phase (but at lower dose) for reasons as you’ve mentioned, to ensure it didn’t interfere with then gradual increase in calories. Will have a conversation here
4. No plan for orals or tren. Both conversional based on opinions in response to my “third compound” question i asked.
5. Your response to blood work ast/alts is the exact response I received from my coach. He was not concerned at all as GGTs were in range. Again my inexperience and how I’ve responded to the general conversations here may need further consideration in future.
6. Yes, most definitely my question re 3rd compound was purely hypothetical and out of curiosity. I have a structured plan (which aligns closely to all your comment) and understand what I am taking and why. This also helps my future logs and what/how I should include/present

Thanks again @Allupfromhere and @Cg20 genuinely appreciate the feedback and opportunity to improve my content and how I present to the community

Looking forward to being the best version of myself in 2026

Only other thing then brother is make sure you got k2 in there, you need it to direct the calcium into bones and away from arteries and tissue.

 

[LH5515]

Only other thing then brother is make sure you got k2 in there, you need it to direct the calcium into bones and away from arteries and tissue.

100% noted brother. Will grab some this morning and add to the am vitamins

Appreciate you & thank you

 

[Allupfromhere]

@Allupfromhere thank you brother lucky to have you and so many others in my corner!

I’m running 400 test E and 200 mast E for this phase. May adjust this (up or down) subject to tolerance and response but Definitely won’t be introducing a third anytime soon. I’ll get my 4-6 weeks bloods done and ensure health has fully restored following the beating I took during aggressive cut

As you know well, very new to the PED game so I have plenty of gain in me first at minimum effective dosage before I need to explore others.

My question was very much educational and for my own learning as to what may or may not suit this stack / goal combination in future.

Gain phase won’t be limited to 12 weeks. Ultimately can push as long as I feel necessary but keen to stay as lean as possible throughout the process. Which means I may take foot off gas during the year for mini tidy ups before pushing again. I’ll reassess composition in 12 weeks and make a call on next play.

5kg lean muscle, minimal fat gain, slow and steady is the ultimate plan for the next 12 months

Let’s fukn go brother. Can’t wait to see you step on the gas in 4 weeks time either

@Cg20 thank you I genuinely and sincerely appreciate you taking the time out your life to actually review my logs/comments and provide the detailed response. Greatly appreciated

Perhaps I need to be more cautious as to how I word some of my questions here (or even ask them at all) to the community- as yes, most of them are newbie / curiosity rather than just “guessing” what to take next for the sake of taking something.

Yes, working with a paid coach who is highly experienced and guiding me through this process. Some general return comments:

1. L-Carnitine is taken each morning with approx 50-60g carbs pre workout. Not fastest. I took this back to coach based on feedback I read on the forum. He considered it a background tool rather that may play a positive effect “over time” rather than acute benefits. But overall had no objections to me trying
2. I may/may not compete. However as you’ve described, we are still playing we are still early days playing with T:M ratios to find ideal balance with health and optimum hormone levels with intent to push past 12 weeks if health markers permit. I haven’t had a conversation re 3rd compound at all with coach yet and question was purely hypothetical
3. Yes, can still easily eat 2600kcals @ 3mg Reta. Also still experiencing some hunger signals also. We were always to keep in for the build phase (but at lower dose) for reasons as you’ve mentioned, to ensure it didn’t interfere with then gradual increase in calories. Will have a conversation here
4. No plan for orals or tren. Both conversional based on opinions in response to my “third compound” question i asked.
5. Your response to blood work ast/alts is the exact response I received from my coach. He was not concerned at all as GGTs were in range. Again my inexperience and how I’ve responded to the general conversations here may need further consideration in future.
6. Yes, most definitely my question re 3rd compound was purely hypothetical and out of curiosity. I have a structured plan (which aligns closely to all your comment) and understand what I am taking and why. This also helps my future logs and what/how I should include/present

Thanks again @Allupfromhere and @Cg20 genuinely appreciate the feedback and opportunity to improve my content and how I present to the community

Looking forward to being the best version of myself in 2026

I have a huge love for logs that take a technical standpoint for decisions and adaptation to particular circumstance and specific reasons.

Its also great for others, adolescent in there journeys, to see progress at this level and the technical decision making visually in play.
It can provide a significant encouragement for those looking to take the next level as they move through.

Awesome discussion boys and i genuinely feel that this log will be one of the best developments of 2026.

 

[LH5515]

I have a huge love for logs that take a technical standpoint for decisions and adaptation to particular circumstance and specific reasons.

Its also great for others, adolescent in there journeys, to see progress at this level and the technical decision making visually in play.
It can provide a significant encouragement for those looking to take the next level as they move through.

Awesome discussion boys and i genuinely feel that this log will be one of the best developments of 2026.

Appreciate you @Allupfromhere

I agree 100% and lucky to have so many knowledgeable people around me to learn off and make the correct decisions for (most importantly) my health and progress.

May come with age also. Little wiser than a younger person jumping straight on PEDs without having fundamentals (training / nutrition / recovery / lifestyle) dial in and acknowledging the shortfall in my technical knowledge in this field.

Hopefully my log can inspire next generation to think twice about blasting without education or fundaments.

Much love Evo team

 

[Allupfromhere]

Appreciate you @Allupfromhere

I agree 100% and lucky to have so many knowledgeable people around me to learn off and make the correct decisions for (most importantly) my health and progress.

May come with age also. Little wiser than a younger person jumping straight on PEDs without having fundamentals (training / nutrition / recovery / lifestyle) dial in and acknowledging the shortfall in my technical knowledge in this field.

Hopefully my log can inspire next generation to think twice about blasting without education or fundaments.

Much love Evo team

Fuck yes brother what its all about

 

[LH5515]

Friday 02/01/2026

Sponsored log @shadow labs and @StoryOfTheProphet

Update

Day 5 Lean Build Phase

Solid 7 hours sleep last night. Two nights in a row so hopefully a sign that the worse of the diet fatigue is behind me now and body is finding its way back to it’s normal state.

Not a heap to report today. Energy levels as high as they’ve been in over a month. Mood excellent. Pumps excellent. Strength / Performance in gym appears to be back to 90% however yet to actually test myself with Pb loads yet. Still in the 8-12 range mostly.

Cheeky little upper body pump session this morning. My favourite session of the week by far!

Fasted scale weight - 80.1kg

Supplementation

Morning:

• L-Carnitine 500mg (injected 1 hr pre workout)
• Pre-workout mix (Total War base + @Gold Standard Labs DMAA additive (purchased) + Glycerol 6000mg).
• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K2 (to be added)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 6mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg

Performance Enhancement

• Test E 375mg per week (125mg x 3 - Mon/Wed/Fri) - @shadow labs
• Mast E 180mg per well (60mg x 3 - Mon/Wed/Fri) - @shadow labs
• Retatrutide 3mg per week (3mg x 1 - Mon). Intention to scale back to 2mg over next couple weeks - @shadow labs
• HGH 4IU / per day before bed - @StoryOfTheProphet

Nutrition

2600kcal - 240P, 50F, 300C

Will do a full day of eating on a training day next week however see yesterdays log for rest day food log + macro break down. I eat very similar, however difference being 200-300kcal pre workout meal.

Training - Upper Body

Supinated weighted pull ups 2 sets x 3-5 reps + 1 sets BW

1. BW x 12 reps (warm up)
2. 22.5kg x 5 reps
3. 25kg x 4 reps (+ 3 partials)
4. BW x 10 reps

Barbell overhead press 2 working sets x 8-10 reps (+ 2 feeler sets)

1. 60kg x 9 reps
2. 60kg x 8 reps

Incline Close Grip Bench press (tri focused) 2 working sets x 10-12reps (+ 1 feeler set)

1. 70kg x 10 reps
2. 70kg x 10 reps

Inverted row (smith machine) 2 working sets x 15-20 reps

1. BW x 15 reps
2. BW x 15 reps + 3 partials

Preacher curls 2 working sets x 12-15 reps (plate - loaded) (+ 2 feeler sets)

1. 30kg x 12 reps
2. 30kg x 10 reps + drop set 20kg x 8reps

Lat pull down bicep curls behind head 2 working sets x 12- 15 reps

1. 26kg x 12 reps
2. 26kg x 10 reps + drop set 19kg x 8 reps

DB lateral raise 1 x 15-20 reps + 2 x 5sec rest/pause

1. 12.5kg x 15 reps + 12.5k x 9 reps + 12.5kg x 5 reps

Hanging toes to bar (core) 2 set x max

1. BW x 10 reps
2. BW x 8 reps

20min incline walk treadmill 5.5km/h @ 5.5%

Target steps for today - 12k

 

[LevButlerov]

Friday 02/01/2026

Sponsored log @shadow labs and @StoryOfTheProphet

Update

Day 5 Lean Build Phase

Solid 7 hours sleep last night. Two nights in a row so hopefully a sign that the worse of the diet fatigue is behind me now and body is finding its way back to it’s normal state.

Not a heap to report today. Energy levels as high as they’ve been in over a month. Mood excellent. Pumps excellent. Strength / Performance in gym appears to be back to 90% however yet to actually test myself with Pb loads yet. Still in the 8-12 range mostly.

Cheeky little upper body pump session this morning. My favourite session of the week by far!

Fasted scale weight - 80.1kg

Supplementation

Morning:

• L-Carnitine 500mg (injected 1 hr pre workout)
• Pre-workout mix (Total War base + @Gold Standard Labs DMAA additive (purchased) + Glycerol 6000mg).
• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K2 (to be added)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 6mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg

Performance Enhancement

• Test E 375mg per week (125mg x 3 - Mon/Wed/Fri) - @shadow labs
• Mast E 180mg per well (60mg x 3 - Mon/Wed/Fri) - @shadow labs
• Retatrutide 3mg per week (3mg x 1 - Mon). Intention to scale back to 2mg over next couple weeks - @shadow labs
• HGH 4IU / per day before bed - @StoryOfTheProphet

Nutrition

2600kcal - 240P, 50F, 300C

Will do a full day of eating on a training day next week however see yesterdays log for rest day food log + macro break down. I eat very similar, however difference being 200-300kcal pre workout meal.

Training - Upper Body

Supinated weighted pull ups 2 sets x 3-5 reps + 1 sets BW

1. BW x 12 reps (warm up)
2. 22.5kg x 5 reps
3. 25kg x 4 reps (+ 3 partials)
4. BW x 10 reps

Barbell overhead press 2 working sets x 8-10 reps (+ 2 feeler sets)

1. 60kg x 9 reps
2. 60kg x 8 reps

Incline Close Grip Bench press (tri focused) 2 working sets x 10-12reps (+ 1 feeler set)

1. 70kg x 10 reps
2. 70kg x 10 reps

Inverted row (smith machine) 2 working sets x 15-20 reps

1. BW x 15 reps
2. BW x 15 reps + 3 partials

Preacher curls 2 working sets x 12-15 reps (plate - loaded) (+ 2 feeler sets)

1. 30kg x 12 reps
2. 30kg x 10 reps + drop set 20kg x 8reps

Lat pull down bicep curls behind head 2 working sets x 12- 15 reps

1. 26kg x 12 reps
2. 26kg x 10 reps + drop set 19kg x 8 reps

DB lateral raise 1 x 15-20 reps + 2 x 5sec rest/pause

1. 12.5kg x 15 reps + 12.5k x 9 reps + 12.5kg x 5 reps

Hanging toes to bar (core) 2 set x max

1. BW x 10 reps
2. BW x 8 reps

20min incline walk treadmill 5.5km/h @ 5.5%

Target steps for today - 12k

good sleep is always a win @LH5515 happy to see it and Happy new year to you!

you look ripped in the pic abs coming in strong and huge arms!
EVO family love for the major drop sets here!

 

[LH5515]

good sleep is always a win @LH5515 happy to see it and Happy new year to you!

you look ripped in the pic abs coming in strong and huge arms!
EVO family love for the major drop sets here!

Thanks @LevButlerov

Yes things tracking in the right direction so far. Recovery ongoing but better each day.

Feeling good right now. Time to pick up intensity and get cracking

 

[LevButlerov]

Thanks @LevButlerov

Yes things tracking in the right direction so far. Recovery ongoing but better each day.

Feeling good right now. Time to pick up intensity and get cracking

EVO family love your way I see you doing big things in 2026 @LH5515

 

[Allupfromhere]

EVO family love your way I see you doing big things in 2026 @LH5515

Im with you on this @LevButlerov!

 

[Mobster]

When you're at your peak (see energy) you don't always need 8 hours sleep

 

[stevesmi]

Friday 02/01/2026

Sponsored log @shadow labs and @StoryOfTheProphet

Update

Day 5 Lean Build Phase

Solid 7 hours sleep last night. Two nights in a row so hopefully a sign that the worse of the diet fatigue is behind me now and body is finding its way back to it’s normal state.

Not a heap to report today. Energy levels as high as they’ve been in over a month. Mood excellent. Pumps excellent. Strength / Performance in gym appears to be back to 90% however yet to actually test myself with Pb loads yet. Still in the 8-12 range mostly.

Cheeky little upper body pump session this morning. My favourite session of the week by far!

Fasted scale weight - 80.1kg

Supplementation

Morning:

• L-Carnitine 500mg (injected 1 hr pre workout)
• Pre-workout mix (Total War base + @Gold Standard Labs DMAA additive (purchased) + Glycerol 6000mg).
• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K2 (to be added)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 6mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg

Performance Enhancement

• Test E 375mg per week (125mg x 3 - Mon/Wed/Fri) - @shadow labs
• Mast E 180mg per well (60mg x 3 - Mon/Wed/Fri) - @shadow labs
• Retatrutide 3mg per week (3mg x 1 - Mon). Intention to scale back to 2mg over next couple weeks - @shadow labs
• HGH 4IU / per day before bed - @StoryOfTheProphet

Nutrition

2600kcal - 240P, 50F, 300C

Will do a full day of eating on a training day next week however see yesterdays log for rest day food log + macro break down. I eat very similar, however difference being 200-300kcal pre workout meal.

Training - Upper Body

Supinated weighted pull ups 2 sets x 3-5 reps + 1 sets BW

1. BW x 12 reps (warm up)
2. 22.5kg x 5 reps
3. 25kg x 4 reps (+ 3 partials)
4. BW x 10 reps

Barbell overhead press 2 working sets x 8-10 reps (+ 2 feeler sets)

1. 60kg x 9 reps
2. 60kg x 8 reps

Incline Close Grip Bench press (tri focused) 2 working sets x 10-12reps (+ 1 feeler set)

1. 70kg x 10 reps
2. 70kg x 10 reps

Inverted row (smith machine) 2 working sets x 15-20 reps

1. BW x 15 reps
2. BW x 15 reps + 3 partials

Preacher curls 2 working sets x 12-15 reps (plate - loaded) (+ 2 feeler sets)

1. 30kg x 12 reps
2. 30kg x 10 reps + drop set 20kg x 8reps

Lat pull down bicep curls behind head 2 working sets x 12- 15 reps

1. 26kg x 12 reps
2. 26kg x 10 reps + drop set 19kg x 8 reps

DB lateral raise 1 x 15-20 reps + 2 x 5sec rest/pause

1. 12.5kg x 15 reps + 12.5k x 9 reps + 12.5kg x 5 reps

Hanging toes to bar (core) 2 set x max

1. BW x 10 reps
2. BW x 8 reps

20min incline walk treadmill 5.5km/h @ 5.5%

Target steps for today - 12k

@LH5515 keep up the good work. I like how you rotate the exercises hitting mostly two sets per exercise and then moving on. That's not a bad strategy.

 

[Ulter]

Friday 02/01/2026

Sponsored log @shadow labs and @StoryOfTheProphet

Update

Day 5 Lean Build Phase

Solid 7 hours sleep last night. Two nights in a row so hopefully a sign that the worse of the diet fatigue is behind me now and body is finding its way back to it’s normal state.

Not a heap to report today. Energy levels as high as they’ve been in over a month. Mood excellent. Pumps excellent. Strength / Performance in gym appears to be back to 90% however yet to actually test myself with Pb loads yet. Still in the 8-12 range mostly.

Cheeky little upper body pump session this morning. My favourite session of the week by far!

Fasted scale weight - 80.1kg

Supplementation

Morning:

• L-Carnitine 500mg (injected 1 hr pre workout)
• Pre-workout mix (Total War base + @Gold Standard Labs DMAA additive (purchased) + Glycerol 6000mg).
• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K2 (to be added)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 6mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg

Performance Enhancement

• Test E 375mg per week (125mg x 3 - Mon/Wed/Fri) - @shadow labs
• Mast E 180mg per well (60mg x 3 - Mon/Wed/Fri) - @shadow labs
• Retatrutide 3mg per week (3mg x 1 - Mon). Intention to scale back to 2mg over next couple weeks - @shadow labs
• HGH 4IU / per day before bed - @StoryOfTheProphet

Nutrition

2600kcal - 240P, 50F, 300C

Will do a full day of eating on a training day next week however see yesterdays log for rest day food log + macro break down. I eat very similar, however difference being 200-300kcal pre workout meal.

Training - Upper Body

Supinated weighted pull ups 2 sets x 3-5 reps + 1 sets BW

1. BW x 12 reps (warm up)
2. 22.5kg x 5 reps
3. 25kg x 4 reps (+ 3 partials)
4. BW x 10 reps

Barbell overhead press 2 working sets x 8-10 reps (+ 2 feeler sets)

1. 60kg x 9 reps
2. 60kg x 8 reps

Incline Close Grip Bench press (tri focused) 2 working sets x 10-12reps (+ 1 feeler set)

1. 70kg x 10 reps
2. 70kg x 10 reps

Inverted row (smith machine) 2 working sets x 15-20 reps

1. BW x 15 reps
2. BW x 15 reps + 3 partials

Preacher curls 2 working sets x 12-15 reps (plate - loaded) (+ 2 feeler sets)

1. 30kg x 12 reps
2. 30kg x 10 reps + drop set 20kg x 8reps

Lat pull down bicep curls behind head 2 working sets x 12- 15 reps

1. 26kg x 12 reps
2. 26kg x 10 reps + drop set 19kg x 8 reps

DB lateral raise 1 x 15-20 reps + 2 x 5sec rest/pause

1. 12.5kg x 15 reps + 12.5k x 9 reps + 12.5kg x 5 reps

Hanging toes to bar (core) 2 set x max

1. BW x 10 reps
2. BW x 8 reps

20min incline walk treadmill 5.5km/h @ 5.5%

Target steps for today - 12k

You are looking fantastic in your picture. Your abs are absolutely diced. I notice some really tight waist with a lot of you guys. @LH5515

 

[LH5515]

You are looking fantastic in your picture. Your abs are absolutely diced. I notice some really tight waist with a lot of you guys. @LH5515

Thanks brother @Ulter

Real focus of mine over past year was to significantly recomp and strip off a lot of fat, tighten waist. Mid-section was always a problem area for me.

Now the hard part is keeping them diced while putting on some more lean tissue!!

Will you be updating or starting a log for 2026? How are you tracking at the moment?

 

[ceo]

Friday 02/01/2026

Sponsored log @shadow labs and @StoryOfTheProphet

Update

Day 5 Lean Build Phase

Solid 7 hours sleep last night. Two nights in a row so hopefully a sign that the worse of the diet fatigue is behind me now and body is finding its way back to it’s normal state.

Not a heap to report today. Energy levels as high as they’ve been in over a month. Mood excellent. Pumps excellent. Strength / Performance in gym appears to be back to 90% however yet to actually test myself with Pb loads yet. Still in the 8-12 range mostly.

Cheeky little upper body pump session this morning. My favourite session of the week by far!

Fasted scale weight - 80.1kg

Supplementation

Morning:

• L-Carnitine 500mg (injected 1 hr pre workout)
• Pre-workout mix (Total War base + @Gold Standard Labs DMAA additive (purchased) + Glycerol 6000mg).
• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K2 (to be added)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 6mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg

Performance Enhancement

• Test E 375mg per week (125mg x 3 - Mon/Wed/Fri) - @shadow labs
• Mast E 180mg per well (60mg x 3 - Mon/Wed/Fri) - @shadow labs
• Retatrutide 3mg per week (3mg x 1 - Mon). Intention to scale back to 2mg over next couple weeks - @shadow labs
• HGH 4IU / per day before bed - @StoryOfTheProphet

Nutrition

2600kcal - 240P, 50F, 300C

Will do a full day of eating on a training day next week however see yesterdays log for rest day food log + macro break down. I eat very similar, however difference being 200-300kcal pre workout meal.

Training - Upper Body

Supinated weighted pull ups 2 sets x 3-5 reps + 1 sets BW

1. BW x 12 reps (warm up)
2. 22.5kg x 5 reps
3. 25kg x 4 reps (+ 3 partials)
4. BW x 10 reps

Barbell overhead press 2 working sets x 8-10 reps (+ 2 feeler sets)

1. 60kg x 9 reps
2. 60kg x 8 reps

Incline Close Grip Bench press (tri focused) 2 working sets x 10-12reps (+ 1 feeler set)

1. 70kg x 10 reps
2. 70kg x 10 reps

Inverted row (smith machine) 2 working sets x 15-20 reps

1. BW x 15 reps
2. BW x 15 reps + 3 partials

Preacher curls 2 working sets x 12-15 reps (plate - loaded) (+ 2 feeler sets)

1. 30kg x 12 reps
2. 30kg x 10 reps + drop set 20kg x 8reps

Lat pull down bicep curls behind head 2 working sets x 12- 15 reps

1. 26kg x 12 reps
2. 26kg x 10 reps + drop set 19kg x 8 reps

DB lateral raise 1 x 15-20 reps + 2 x 5sec rest/pause

1. 12.5kg x 15 reps + 12.5k x 9 reps + 12.5kg x 5 reps

Hanging toes to bar (core) 2 set x max

1. BW x 10 reps
2. BW x 8 reps

20min incline walk treadmill 5.5km/h @ 5.5%

Target steps for today - 12k

bros looking really good on the pre-church curls and lat pulldown bicep curls. @LH5515 also, I'm digging the hanging toes to bar and the set to max. Nice job on the bodyweight training

 

[LH5515]

bros looking really good on the pre-church curls and lat pulldown bicep curls. @LH5515 also, I'm digging the hanging toes to bar and the set to max. Nice job on the bodyweight training

Thanks man appreciate your feedback

Was an awesome session. A lot of fun. Worse part about the whole thing was it had to end

 

[ballin2504]

Friday 02/01/2026

Sponsored log @shadow labs and @StoryOfTheProphet

Update

Day 5 Lean Build Phase

Solid 7 hours sleep last night. Two nights in a row so hopefully a sign that the worse of the diet fatigue is behind me now and body is finding its way back to it’s normal state.

Not a heap to report today. Energy levels as high as they’ve been in over a month. Mood excellent. Pumps excellent. Strength / Performance in gym appears to be back to 90% however yet to actually test myself with Pb loads yet. Still in the 8-12 range mostly.

Cheeky little upper body pump session this morning. My favourite session of the week by far!

Fasted scale weight - 80.1kg

Supplementation

Morning:

• L-Carnitine 500mg (injected 1 hr pre workout)
• Pre-workout mix (Total War base + @Gold Standard Labs DMAA additive (purchased) + Glycerol 6000mg).
• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K2 (to be added)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 6mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg

Performance Enhancement

• Test E 375mg per week (125mg x 3 - Mon/Wed/Fri) - @shadow labs
• Mast E 180mg per well (60mg x 3 - Mon/Wed/Fri) - @shadow labs
• Retatrutide 3mg per week (3mg x 1 - Mon). Intention to scale back to 2mg over next couple weeks - @shadow labs
• HGH 4IU / per day before bed - @StoryOfTheProphet

Nutrition

2600kcal - 240P, 50F, 300C

Will do a full day of eating on a training day next week however see yesterdays log for rest day food log + macro break down. I eat very similar, however difference being 200-300kcal pre workout meal.

Training - Upper Body

Supinated weighted pull ups 2 sets x 3-5 reps + 1 sets BW

1. BW x 12 reps (warm up)
2. 22.5kg x 5 reps
3. 25kg x 4 reps (+ 3 partials)
4. BW x 10 reps

Barbell overhead press 2 working sets x 8-10 reps (+ 2 feeler sets)

1. 60kg x 9 reps
2. 60kg x 8 reps

Incline Close Grip Bench press (tri focused) 2 working sets x 10-12reps (+ 1 feeler set)

1. 70kg x 10 reps
2. 70kg x 10 reps

Inverted row (smith machine) 2 working sets x 15-20 reps

1. BW x 15 reps
2. BW x 15 reps + 3 partials

Preacher curls 2 working sets x 12-15 reps (plate - loaded) (+ 2 feeler sets)

1. 30kg x 12 reps
2. 30kg x 10 reps + drop set 20kg x 8reps

Lat pull down bicep curls behind head 2 working sets x 12- 15 reps

1. 26kg x 12 reps
2. 26kg x 10 reps + drop set 19kg x 8 reps

DB lateral raise 1 x 15-20 reps + 2 x 5sec rest/pause

1. 12.5kg x 15 reps + 12.5k x 9 reps + 12.5kg x 5 reps

Hanging toes to bar (core) 2 set x max

1. BW x 10 reps
2. BW x 8 reps

20min incline walk treadmill 5.5km/h @ 5.5%

Target steps for today - 12k

@LH5515 yes sir! Pushing it big time and looking killer! Happy new year brother

 

[LH5515]

@LH5515 yes sir! Pushing it big time and looking killer! Happy new year brother

Thanks @ballin2504

2026 is definitely my year to push hard, stay disciplined and level up. Seperate myself from the pack

Lucky to have the EVO family along with me for the ride!!

Happy new year bro.. what’s your goals for this year?

 

[LevButlerov]

Happy new year bro.. what’s your goals for this year?

I heard @ballin2504 had a bad injury.

 

[LH5515]

I heard @ballin2504 had a bad injury.

@ballin2504 sorry to hear! I didn’t know.

How is recovery tracking?

 

[LevButlerov]

@ballin2504 sorry to hear! I didn’t know.

How is recovery tracking?

not sure we'll need to wait for him to update us

 

[2Thick]

Thanks @LevButlerov

Yes things tracking in the right direction so far. Recovery ongoing but better each day.

Feeling good right now. Time to pick up intensity and get cracking

@LH5515 that's a great attitude to have right there. Feeling good is all you can ask for. Picking up the intensity is definitely a goal to achieve.

 

[LH5515]

@LH5515 that's a great attitude to have right there. Feeling good is all you can ask for. Picking up the intensity is definitely a goal to achieve.

110% at all times my brother

Thank you @2Thick how are you tracking? Any goals for 2026?

 

[ROIDDERS]

@

Friday 02/01/2026

Sponsored log @shadow labs and @StoryOfTheProphet

Update

Day 5 Lean Build Phase

Solid 7 hours sleep last night. Two nights in a row so hopefully a sign that the worse of the diet fatigue is behind me now and body is finding its way back to it’s normal state.

Not a heap to report today. Energy levels as high as they’ve been in over a month. Mood excellent. Pumps excellent. Strength / Performance in gym appears to be back to 90% however yet to actually test myself with Pb loads yet. Still in the 8-12 range mostly.

Cheeky little upper body pump session this morning. My favourite session of the week by far!

Fasted scale weight - 80.1kg

Supplementation

Morning:

• L-Carnitine 500mg (injected 1 hr pre workout)
• Pre-workout mix (Total War base + @Gold Standard Labs DMAA additive (purchased) + Glycerol 6000mg).
• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K2 (to be added)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 6mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg

Performance Enhancement

• Test E 375mg per week (125mg x 3 - Mon/Wed/Fri) - @shadow labs
• Mast E 180mg per well (60mg x 3 - Mon/Wed/Fri) - @shadow labs
• Retatrutide 3mg per week (3mg x 1 - Mon). Intention to scale back to 2mg over next couple weeks - @shadow labs
• HGH 4IU / per day before bed - @StoryOfTheProphet

Nutrition

2600kcal - 240P, 50F, 300C

Will do a full day of eating on a training day next week however see yesterdays log for rest day food log + macro break down. I eat very similar, however difference being 200-300kcal pre workout meal.

Training - Upper Body

Supinated weighted pull ups 2 sets x 3-5 reps + 1 sets BW

1. BW x 12 reps (warm up)
2. 22.5kg x 5 reps
3. 25kg x 4 reps (+ 3 partials)
4. BW x 10 reps

Barbell overhead press 2 working sets x 8-10 reps (+ 2 feeler sets)

1. 60kg x 9 reps
2. 60kg x 8 reps

Incline Close Grip Bench press (tri focused) 2 working sets x 10-12reps (+ 1 feeler set)

1. 70kg x 10 reps
2. 70kg x 10 reps

Inverted row (smith machine) 2 working sets x 15-20 reps

1. BW x 15 reps
2. BW x 15 reps + 3 partials

Preacher curls 2 working sets x 12-15 reps (plate - loaded) (+ 2 feeler sets)

1. 30kg x 12 reps
2. 30kg x 10 reps + drop set 20kg x 8reps

Lat pull down bicep curls behind head 2 working sets x 12- 15 reps

1. 26kg x 12 reps
2. 26kg x 10 reps + drop set 19kg x 8 reps

DB lateral raise 1 x 15-20 reps + 2 x 5sec rest/pause

1. 12.5kg x 15 reps + 12.5k x 9 reps + 12.5kg x 5 reps

Hanging toes to bar (core) 2 set x max

1. BW x 10 reps
2. BW x 8 reps

20min incline walk treadmill 5.5km/h @ 5.5%

Target steps for today - 12k

Good job on this. The inverted row and the preacher curls are definitely on point. I like the dumbbell lateral raises as well. @LH5515

 

[LH5515]

@

Good job on this. The inverted row and the preacher curls are definitely on point. I like the dumbbell lateral raises as well. @LH5515

Appreciate the feedback @ROIDDERS

DB laterals with the 2 x rest pause was brutal

 

[ROIDDERS]

Appreciate the feedback @ROIDDERS

DB laterals with the 2 x rest pause was brutal

Yes sir, that's how you strengthen your body.

 

[LH5515]

Yes sir, that's how you strengthen your body.

& your mind. I find alot of the time we mentally give up before the body does!

I really like to try to mentally push myself as much as possible to get the most out of ever set / rep

 

[LH5515]

Saturday 03/01/2026

Sponsored log @shadow labs and @StoryOfTheProphet

Update

Day 6 Lean Build Phase

Solid 5 hours sleep last night. Perhaps couple extra hours would have been nice however pleased with the quality. Progress for sure

Really put the carbs to work this morning with solid leg session. Few new movements and longer rep ranges really tested the endurance and mental aspect of the session.

Please with my consistency and discipline with respect to nutrition. @shadow labs reta really kicking goals with respect to suppressing cravings however dosage appears to be on point as im hungry between meals and still able to get my 2600kcal in easily

Masteron E has been in now for a couple weeks. Physique definitely starting to dry out now, again compliments to @shadow labs product quality!

Zero pip on both test and mast. Skin has definitely seen improvement since the switch to @shadow labs test. No other sides noted. Energy, mood and libido all kicking goals!

Must also credit @StoryOfTheProphet GH for the speedy recovery post cut

Fasted scale weight - 79.3kg (weekly average 79.8kg which we believe is our starting average for the build phase and will track again weekly from next week!)

Supplementation

Morning:

• L-Carnitine 500mg (injected 1 hr pre workout)
• Pre-workout mix (Total War base + @Gold Standard Labs DMAA additive (purchased) + Glycerol 6000mg).
• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K2

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 6mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg

Performance Enhancement

• Test E 375mg per week (125mg x 3 - Mon/Wed/Fri) - @shadow labs
• Mast E 180mg per well (60mg x 3 - Mon/Wed/Fri) - @shadow labs
• Retatrutide 3mg per week (3mg x 1 - Mon). Intention to scale back to 2mg over next couple weeks - @shadow labs
• HGH 4IU / per day before bed - @StoryOfTheProphet

Nutrition

2600kcal - 240P, 50F, 300C

Attached screen shots of food log today

Training - Lower day 2

Seated Hamstring Curls 4 working sets x 8-12 reps + 10 sec rest / pause

1. 80kg x 10 reps
2. 80kg x 10 reps
3. 82.5kg x 9 reps
4. 82.5kg x 8 reps + 82.5kg x 6 reps

Plate-Loaded Hip Thrust Machine 1 top set x 12-15 reps (+ 3 feeler sets)

1. 6 plates total x 12 reps (top set)

Leg Press 1 top set x 15-20 reps (+ 3 feeler sets)

1. 8 plates total x 15 reps (top set)

Close foot Goblet squat (quad focused) squats 2 working set x 12-15 reps

1. 30kg DB x 15 reps
2. 35kg DB x 15 reps

calf raise smith machine 3 working set x 8-12 reps + partials on last set

1. 100kg x 10 reps
2. 100kg x 10 reps
3. 110kg x 8 reps + 3 partials

Decline weights Russian twist 2 x 8-10 reps

1. 15kg plate x 10 reps (each side)
2. 20kg plate x 8 reps (each side)

15min post session walk treadmill. 5.5km no incline. Cool down legs

Quick appricafion to friends @Allupfromhere @LevButlerov @Wolfenstein @shadow labs @StoryOfTheProphet @Pigsy @2Thick @Ulter @Cg20 @R.AP @ROIDDERS @Gold Standard Labs @Infinity Labs plus many more I’m sure I’ve missed for following, feedback and advice. please let me know if there is anything specific you’d like to see / logged next week!

That’s a wrap on this week! Rest day tomorrow then the grind continues on Monday

 

[2Thick]

& your mind. I find alot of the time we mentally give up before the body does!

I really like to try to mentally push myself as much as possible to get the most out of ever set / rep

Yep the muscle-mind connection is a real thing.

 

[2Thick]

110% at all times my brother

Thank you @2Thick how are you tracking? Any goals for 2026?

My goals are pretty much to maintain for now but that could change as the year goes on.

 

[Ulter]

Thanks brother @Ulter

Real focus of mine over past year was to significantly recomp and strip off a lot of fat, tighten waist. Mid-section was always a problem area for me.

Now the hard part is keeping them diced while putting on some more lean tissue!!

Will you be updating or starting a log for 2026? How are you tracking at the moment?

Man, my mind is definitely up and down. I'm not really sure what I'm going to do yet. I'm still grinding in the gym though; that's my salvation.

 

[ceo]

Thanks man appreciate your feedback

Was an awesome session. A lot of fun. Worse part about the whole thing was it had to end

Bros, we appreciate you. EVO family respect.

 

[Ulter]

Saturday 03/01/2026

Sponsored log @shadow labs and @StoryOfTheProphet

Update

Day 6 Lean Build Phase

Solid 5 hours sleep last night. Perhaps couple extra hours would have been nice however pleased with the quality. Progress for sure

Really put the carbs to work this morning with solid leg session. Few new movements and longer rep ranges really tested the endurance and mental aspect of the session.

Please with my consistency and discipline with respect to nutrition. @shadow labs reta really kicking goals with respect to suppressing cravings however dosage appears to be on point as im hungry between meals and still able to get my 2600kcal in easily

Masteron E has been in now for a couple weeks. Physique definitely starting to dry out now, again compliments to @shadow labs product quality!

Zero pip on both test and mast. Skin has definitely seen improvement since the switch to @shadow labs test. No other sides noted. Energy, mood and libido all kicking goals!

Must also credit @StoryOfTheProphet GH for the speedy recovery post cut

Fasted scale weight - 79.3kg (weekly average 79.8kg which we believe is our starting average for the build phase and will track again weekly from next week!)

Supplementation

Morning:

• L-Carnitine 500mg (injected 1 hr pre workout)
• Pre-workout mix (Total War base + @Gold Standard Labs DMAA additive (purchased) + Glycerol 6000mg).
• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K2

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 6mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg

Performance Enhancement

• Test E 375mg per week (125mg x 3 - Mon/Wed/Fri) - @shadow labs
• Mast E 180mg per well (60mg x 3 - Mon/Wed/Fri) - @shadow labs
• Retatrutide 3mg per week (3mg x 1 - Mon). Intention to scale back to 2mg over next couple weeks - @shadow labs
• HGH 4IU / per day before bed - @StoryOfTheProphet

Nutrition

2600kcal - 240P, 50F, 300C

Attached screen shots of food log today

Training - Lower day 2

Seated Hamstring Curls 4 working sets x 8-12 reps + 10 sec rest / pause

1. 80kg x 10 reps
2. 80kg x 10 reps
3. 82.5kg x 9 reps
4. 82.5kg x 8 reps + 82.5kg x 6 reps

Plate-Loaded Hip Thrust Machine 1 top set x 12-15 reps (+ 3 feeler sets)

1. 6 plates total x 12 reps (top set)

Leg Press 1 top set x 15-20 reps (+ 3 feeler sets)

1. 8 plates total x 15 reps (top set)

Close foot Goblet squat (quad focused) squats 2 working set x 12-15 reps

1. 30kg DB x 15 reps
2. 35kg DB x 15 reps

calf raise smith machine 3 working set x 8-12 reps + partials on last set

1. 100kg x 10 reps
2. 100kg x 10 reps
3. 110kg x 8 reps + 3 partials

Decline weights Russian twist 2 x 8-10 reps

1. 15kg plate x 10 reps (each side)
2. 20kg plate x 8 reps (each side)

15min post session walk treadmill. 5.5km no incline. Cool down legs

Quick appricafion to friends @Allupfromhere @LevButlerov @Wolfenstein @shadow labs @StoryOfTheProphet @Pigsy @2Thick @Ulter @Cg20 @R.AP @ROIDDERS @Gold Standard Labs @Infinity Labs plus many more I’m sure I’ve missed for following, feedback and advice. please let me know if there is anything specific you’d like to see / logged next week!

That’s a wrap on this week! Rest day tomorrow then the grind continues on Monday

You definitely earn the rest day. And then I'm really excited to see the grind that you start for the first Monday of the year. It's going to be exciting. @LH5515

 

[LH5515]

Bros, we appreciate you. EVO family respect.

Thank you brother

 

[LH5515]

Man, my mind is definitely up and down. I'm not really sure what I'm going to do yet. I'm still grinding in the gym though; that's my salvation.

we’ve all been there bro, with the “whats next”… as long as your moving some weights few times a week, you’ll work it out… then I can’t wait to have a front row seat to the @Ulter show

 

[LH5515]

You definitely earn the rest day. And then I'm really excited to see the grind that you start for the first Monday of the year. It's going to be exciting. @LH5515

Thanks bro! Have a great weekend

 

[LH5515]

My goals are pretty much to maintain for now but that could change as the year goes on.

@2Thick absolutely nothing wrong with that my brother! Appreciate you following and supporting my journey

 

[LH5515]

Yep the muscle-mind connection is a real thing.

100% @2Thick