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

LH5515 said:
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
Click to expand...
250 protein real stable :D @LH5515 I like the training too, goblet squat hard to do!
on your supps im not seeing digestion aids or psyllium husk, do you have them in there?

and next week if you can do meal pics would be sweet :D
 
LevButlerov said:
250 protein real stable :D @LH5515 I like the training too, goblet squat hard to do!
on your supps im not seeing digestion aids or psyllium husk, do you have them in there?

and next week if you can do meal pics would be sweet :D
Click to expand...
Thanks brother @LevButlerov

I have metamucil which I use.. psyllium husk is a good option also 👍

Yep, goblet squats high reps is a real quad burner 🔥🔥

Yes next week I’ll do a full day of eating, on training day, with macros and photos 💪💪
 
LH5515 said:
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
Click to expand...
This is a solid as it get for a log update brother 🔥
Fuck i need to sort my shit and finish this cut so i can get going lol. Keep this log firing hot brother its playing a huge role in keeping my fire burning hot.

Much love bro💙👊
 
Allupfromhere said:
This is a solid as it get for a log update brother 🔥
Fuck i need to sort my shit and finish this cut so i can get going lol. Keep this log firing hot brother its playing a huge role in keeping my fire burning hot.

Much love bro💙👊
Click to expand...
I got you brother 💯 not going to slow down anytime soon.

I got a 🔥 in my stomach. Never satisfied. Hard work continues

Let’s fukn go brother 💪💪
 
LH5515 said:
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
Click to expand...
@LH5515 Sleep is key bro! Looking great!
 
LH5515 said:
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
Click to expand...
@LH5515 solid updates....good work......
 
LH5515 said:
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 🔥🔥💪💪
Click to expand...
Keep up the good work, man. We got to give you a lot of credit.
 
LH5515 said:
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
Click to expand...
This build phase will be a banger 💪
 
LH5515 said:
Thanks @Noah Wixx 🙏🙏 very excited

each week should ramp up load and intensity post cur and we should be flying come February!

Appreciate you following 💪💪
Click to expand...
Absolutely brother i enjoy following others and watching them thrive and support any way i can 💪 im currently in my recomp phase first day today at the gym.
 
LH5515 said:
Awesome man! Will you be logging this phase? Would love to follow & get some ideas for myself in the future!
Click to expand...
Absolutely log is live right now
 
Monday 5/01/2026

Sponsored log @shadow labs and @StoryOfTheProphet

Update

Day 8 Lean Build Phase

Coming off rest day (actually semi-rest, did a cheeky arm pump session as I woke up early yesterday and family was asleep), feeling rested and strong this morning.

Some great strength gains on last weeks session. Pushed some good load for the relatively higher rep ranges still and improved performance across all exercises in comparison to last week - good indication recovery post cut has gone well.

Almost feel back to my normal self again! Can really push through some hard reps in the gym and challenge myself. Pumps have been insane

Hunger / Appetite have been increasing daily, however not so much for junk / sweets (which is a little win). Monitoring carefully as I need to be super disciplined on nutrition to ensure minimal fat gain during this phase. Lean bulk can often be even more challenging mentally than a fat loss phase with this respect. Decision not to drop Reta dosage this week and see how we track

I do have some loose skin at the bottom of abs and lower back from a major weight loss in my early 20s. Considering to introduce GHK-CU and log progress from a skin tightening perspective. Not sure if the EVO community would find this useful? I know there is a lot on this peptide with regards to hair and skin glow. Haven’t seen much on tightening.

Couple cheeky photos from gym this morning to give an idea on current status

Fasted scale weight - 79.9kg (very consistent with last 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 K
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

Based on weekly averages, coach has decided no change here just yet as we collect more data. 1kg Weight increase on the week before (expected as we find the level off after cut) however scale weight all last week we very consistent hence we believe we’ve found our new equilibrium and are at maintenance right now. TBC this week.

Training - PUSH

Bench press 3 working sets x 8-12 reps (+ 2 warm up sets)
  1. 90kg x 10 reps
  2. 90kg x 8 reps
  3. 100kg x 7 reps
DB Fly Press 3 working sets x 10-12 reps
  1. 22.5kg x 12 reps
  2. 25kg x 10 reps
  3. 25kg 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 (seated) 3 working sets x 12-15 reps
  1. 39kg x 15 reps
  2. 46kg x 12 reps
  3. 46kg x 12 reps + 3 partials
Weighted Dips 2 sets x max reps possible
  1. 7.5kg x 11 reps
  2. 7.5kg x 9 reps + BW x 5 reps (drop set)
Dragon Flags (on decline) - 2 sets x max reps possible
  1. 8 reps
  2. 6 reps
25 min incline walk on treadmill 5.5km/hr @ 7% incline
 

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LH5515 said:
Monday 5/01/2026

Sponsored log @shadow labs and @StoryOfTheProphet

Update

Day 8 Lean Build Phase

Coming off rest day (actually semi-rest, did a cheeky arm pump session as I woke up early yesterday and family was asleep), feeling rested and strong this morning.

Some great strength gains on last weeks session. Pushed some good load for the relatively higher rep ranges still and improved performance across all exercises in comparison to last week - good indication recovery post cut has gone well.

Almost feel back to my normal self again! Can really push through some hard reps in the gym and challenge myself. Pumps have been insane

Hunger / Appetite have been increasing daily, however not so much for junk / sweets (which is a little win). Monitoring carefully as I need to be super disciplined on nutrition to ensure minimal fat gain during this phase. Lean bulk can often be even more challenging mentally than a fat loss phase with this respect. Decision not to drop Reta dosage this week and see how we track

I do have some loose skin at the bottom of abs and lower back from a major weight loss in my early 20s. Considering to introduce GHK-CU and log progress from a skin tightening perspective. Not sure if the EVO community would find this useful? I know there is a lot on this peptide with regards to hair and skin glow. Haven’t seen much on tightening.

Couple cheeky photos from gym this morning to give an idea on current status

Fasted scale weight - 79.9kg (very consistent with last 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 K
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

Based on weekly averages, coach has decided no change here just yet as we collect more data. 1kg Weight increase on the week before (expected as we find the level off after cut) however scale weight all last week we very consistent hence we believe we’ve found our new equilibrium and are at maintenance right now. TBC this week.

Training - PUSH

Bench press 3 working sets x 8-12 reps (+ 2 warm up sets)
  1. 90kg x 10 reps
  2. 90kg x 8 reps
  3. 100kg x 7 reps
DB Fly Press 3 working sets x 10-12 reps
  1. 22.5kg x 12 reps
  2. 25kg x 10 reps
  3. 25kg 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 (seated) 3 working sets x 12-15 reps
  1. 39kg x 15 reps
  2. 46kg x 12 reps
  3. 46kg x 12 reps + 3 partials
Weighted Dips 2 sets x max reps possible
  1. 7.5kg x 11 reps
  2. 7.5kg x 9 reps + BW x 5 reps (drop set)
Dragon Flags (on decline) - 2 sets x max reps possible
  1. 8 reps
  2. 6 reps
25 min incline walk on treadmill 5.5km/hr @ 7% incline
Click to expand...
Good monday push :D huge arms
as the appetite increases try to get some more protein in for control
and loose skin you test fasting yet?
 
Tuesday 06/01/2026

Exclusively sponsored by @shadow labs

Update

Day 9 Lean Build Phase

Getting fun now. Motivation and energy sky high. Sleep improving each night.

Pushed some good load and high intensity this morning. Increase in load/reps (most cases both) across all exercises - strength and performance coming along now. Pumps are now insane 💪

Will be switching across to @shadow labs GH. Excited to try something new and also represent single vendor to create brand & product awareness / validation to our Evo family for shadow, a newer lab on the scene kicking big goals already!

Previously have been using (and logging) the very potent Phoenix Parma GH by @StoryOfTheProphet since September but have run out and restock delivery has been delayed. My GH levels were off the scale (> 40ng/L) on last blood test (refer previous log if interested) on just 5IU IM pin 2 hrs before bloods drawn. Insane!!

Fasted scale weight this morning - 79.3kg

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 K
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 - @shadow labs
Nutrition

2600kcal - 240P, 50F, 300C

Screen shots attached for today’s meals. Couple photos included (just for you @LevButlerov 👍)

Training - PULL

Wide grip pull ups 3 sets x max (body weight warm up)
  1. 12 reps
  2. 10 reps
  3. 8 reps + 3 partials
Cable pullover 2 working sets x 12-15 reps
  1. 25kg x 15 reps
  2. 28.75kg x 12 reps
Yates row machine supinated 3 working set x 10-12 reps (hammer strength plate loaded)
  1. 50kg x 12 reps (ES)
  2. 55kg x 10 reps (ES)
  3. 55kg x 10 reps (ES)
SA supported high cable iliac row 2 working set x 10-12 reps
  1. 28.75kg x 10 reps (ES)
  2. 28.75kg 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 6 reps + 20kg x 2 reps + 12.5kg x 6 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
Decline bench ab crunches (plate behind head) 2 sets x 12-15 reps
  1. 10kg x 15 reps
  2. 10kg x 12 reps
20mins incline treadmill walk 5.5km/h @ 7% incline

Step count - 15k
 

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LH5515 said:
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.
Click to expand...
You’ve got a great physique and did the right thing doing this cut and getting self primed and ready for growth it’s the best way to do a cycle !

I’d differ some of the finer details for me personally just do to my own responses to stuff

But I’ll be interested in following this

JB007
 
JuiceyBrucey007 said:
You’ve got a great physique and did the right thing doing this cut and getting self primed and ready for growth it’s the best way to do a cycle !

I’d differ some of the finer details for me personally just do to my own responses to stuff

But I’ll be interested in following this

JB007
Click to expand...
Thank you @JuiceyBrucey007 🙏🙏 appreciate your feedback and would like nothing more than you to follow along the journey!🫶🫶

Couldn’t agree more, getting lean first was definitely worth it. What I would change (if I had my time again or in future) is not taking such an aggressive route with the cut - took massive toll on my health both physically and mentally. Could easily have doubled the fat loss phase duration and slowly cut. That said. There was a semi “mock prep” flavour that we tried to replicate just to gather data on how the body would cope in case we ever decided to jump on stage and we needed to use such techniques… so some science behind the madness 😂

Always interested to hear how others would do things for my own education and future considerations. Please share some details you’d do differently 🙏
 
LH5515 said:
Thank you @JuiceyBrucey007 🙏🙏 appreciate your feedback and would like nothing more than you to follow along the journey!🫶🫶

Couldn’t agree more, getting lean first was definitely worth it. What I would change (if I had my time again or in future) is not taking such an aggressive route with the cut - took massive toll on my health both physically and mentally. Could easily have doubled the fat loss phase duration and slowly cut. That said. There was a semi “mock prep” flavour that we tried to replicate just to gather data on how the body would cope in case we ever decided to jump on stage and we needed to use such techniques… so some science behind the madness 😂

Always interested to hear how others would do things for my own education and future considerations. Please share some details you’d do differently 🙏
Click to expand...
Honestly, couldn’t agree more with this, especially on my last experience
I rushed my fat, losing phase pushed it super hard, almost like a mock prep as well, and it really took a toll on my mental and physical health

If I took my time and did it slower it probably would of been a deeper and better cut that was more maintainable had I went less aggressive,

But that’s kinda the way I feel a lot of us are on things balls to the wall or nothing

If I took a more maintable and slowly steady approach 17 years ago I’d be way further ahead 😂😂
 
LH5515 said:
Tuesday 06/01/2026

Exclusively sponsored by @shadow labs

Update

Day 9 Lean Build Phase

Getting fun now. Motivation and energy sky high. Sleep improving each night.

Pushed some good load and high intensity this morning. Increase in load/reps (most cases both) across all exercises - strength and performance coming along now. Pumps are now insane 💪

Will be switching across to @shadow labs GH. Excited to try something new and also represent single vendor to create brand & product awareness / validation to our Evo family for shadow, a newer lab on the scene kicking big goals already!

Previously have been using (and logging) the very potent Phoenix Parma GH by @StoryOfTheProphet since September but have run out and restock delivery has been delayed. My GH levels were off the scale (> 40ng/L) on last blood test (refer previous log if interested) on just 5IU IM pin 2 hrs before bloods drawn. Insane!!

Fasted scale weight this morning - 79.3kg

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 K
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 - @shadow labs
Nutrition

2600kcal - 240P, 50F, 300C

Screen shots attached for today’s meals. Couple photos included (just for you @LevButlerov 👍)

Training - PULL

Wide grip pull ups 3 sets x max (body weight warm up)
  1. 12 reps
  2. 10 reps
  3. 8 reps + 3 partials
Cable pullover 2 working sets x 12-15 reps
  1. 25kg x 15 reps
  2. 28.75kg x 12 reps
Yates row machine supinated 3 working set x 10-12 reps (hammer strength plate loaded)
  1. 50kg x 12 reps (ES)
  2. 55kg x 10 reps (ES)
  3. 55kg x 10 reps (ES)
SA supported high cable iliac row 2 working set x 10-12 reps
  1. 28.75kg x 10 reps (ES)
  2. 28.75kg 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 6 reps + 20kg x 2 reps + 12.5kg x 6 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
Decline bench ab crunches (plate behind head) 2 sets x 12-15 reps
  1. 10kg x 15 reps
  2. 10kg x 12 reps
20mins incline treadmill walk 5.5km/h @ 7% incline

Step count - 15k
Click to expand...
macros are looking good :D strong @LH5515 yates rows my fav 55kgs!
 
Wednesday 07/01/2026

Exclusively sponsored by @shadow labs. Excited to be involved with this up and coming lab of whom products are jano tested, of the highest quality and customer focused approach to serving the community!

Update

Day 10 Lean Build Phase

42 degrees today so got in and out of the gym nice and early!

Mood / sleep / energy / motivation all in a good way at the moment.

Body appears to be recovering well each day and generally feeling fit and strong. I continue to add load / reps this week to most exercises 💪

Massive leg session this morning. I pushed myself to the limit knowing a well earned rest day is coming tomorrow. Really trying to maximise leg work and prepare for some big sessions to come as we look to add mass here over the next few months.

Really making the most of my final week of holidays before returning to work next week. Gym session are not rushed due to time constraints and can really execute training / nutrition / recovery to the highest standards.

Fasted scale weight this morning - 80.0kg

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 K
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 - @shadow labs
Nutrition

2600kcal - 240P, 50F, 300C

No changes here to the typical day!

Training - LOWER 1

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

Lying leg curls 4 working sets x 12-15reps
  1. 53kg x 15 reps
  2. 60kg x 10 reps
  3. 55.5kg x 12 reps
  4. 55.5kg x 11 reps + 35kg x 8 reps (drop set)
SL DB Supported RDL 1 top set x 10-12 reps (+ 2 feeler sets)
  1. 47.5 kg x 10 reps ES (2 second pause in stretch position)
45deg glute focused (toes out) back extension 1 top sets x 12-15 reps (+2 feeler sets)
  1. 28kg x 12 reps
Leg extension 1 working set x 15-20 reps + 2 x 10sec rest / pause (+ 1 feeler set)
  1. 61 kg x 15 reps + 61kg x 8 reps + 61kg x 5 reps
Hak Squat Machine 1 top sets x 10-12 reps (+ 2 feeler sets) feet together quad focused (typically pendulum in this training block but was out of order this morning)
  1. 100kg (2.5 plates on ES) x 10 reps
Straight leg calf raise smith machine 3 working sets x 8-10 reps
  1. 100kg x 10 reps
  2. 100kg x 10 reps
  3. 110 kg x 8 reps
DB lateral raises (extra credit for delts) 1 x 15-20 reps + 2 x 10 sec rest / Pause (+ 1 feeler set)
  1. 12.5kg x 18 reps + 12.5kg x 10 reps + 12.5kg 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
Step Target - 12-15k
 

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LH5515 said:
Nutrition is going well and easily going down with the smaller dose of Reta still in.

Yates is also one of my favourites 💪💪
Click to expand...
Love the Yates rows made Dorian who he was :D
 
LH5515 said:
Tuesday 06/01/2026

Exclusively sponsored by @shadow labs

Update

Day 9 Lean Build Phase

Getting fun now. Motivation and energy sky high. Sleep improving each night.

Pushed some good load and high intensity this morning. Increase in load/reps (most cases both) across all exercises - strength and performance coming along now. Pumps are now insane 💪

Will be switching across to @shadow labs GH. Excited to try something new and also represent single vendor to create brand & product awareness / validation to our Evo family for shadow, a newer lab on the scene kicking big goals already!

Previously have been using (and logging) the very potent Phoenix Parma GH by @StoryOfTheProphet since September but have run out and restock delivery has been delayed. My GH levels were off the scale (> 40ng/L) on last blood test (refer previous log if interested) on just 5IU IM pin 2 hrs before bloods drawn. Insane!!

Fasted scale weight this morning - 79.3kg

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 K
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 - @shadow labs
Nutrition

2600kcal - 240P, 50F, 300C

Screen shots attached for today’s meals. Couple photos included (just for you @LevButlerov 👍)

Training - PULL

Wide grip pull ups 3 sets x max (body weight warm up)
  1. 12 reps
  2. 10 reps
  3. 8 reps + 3 partials
Cable pullover 2 working sets x 12-15 reps
  1. 25kg x 15 reps
  2. 28.75kg x 12 reps
Yates row machine supinated 3 working set x 10-12 reps (hammer strength plate loaded)
  1. 50kg x 12 reps (ES)
  2. 55kg x 10 reps (ES)
  3. 55kg x 10 reps (ES)
SA supported high cable iliac row 2 working set x 10-12 reps
  1. 28.75kg x 10 reps (ES)
  2. 28.75kg 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 6 reps + 20kg x 2 reps + 12.5kg x 6 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
Decline bench ab crunches (plate behind head) 2 sets x 12-15 reps
  1. 10kg x 15 reps
  2. 10kg x 12 reps
20mins incline treadmill walk 5.5km/h @ 7% incline

Step count - 15k
Click to expand...
@LH5515 you are on a roll with these updates. The weight training looks fantastic. I also like the treadmill walk and the step count.
 
LH5515 said:
Wednesday 07/01/2026

Exclusively sponsored by @shadow labs. Excited to be involved with this up and coming lab of whom products are jano tested, of the highest quality and customer focused approach to serving the community!

Update

Day 10 Lean Build Phase

42 degrees today so got in and out of the gym nice and early!

Mood / sleep / energy / motivation all in a good way at the moment.

Body appears to be recovering well each day and generally feeling fit and strong. I continue to add load / reps this week to most exercises 💪

Massive leg session this morning. I pushed myself to the limit knowing a well earned rest day is coming tomorrow. Really trying to maximise leg work and prepare for some big sessions to come as we look to add mass here over the next few months.

Really making the most of my final week of holidays before returning to work next week. Gym session are not rushed due to time constraints and can really execute training / nutrition / recovery to the highest standards.

Fasted scale weight this morning - 80.0kg

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 K
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 - @shadow labs
Nutrition

2600kcal - 240P, 50F, 300C

No changes here to the typical day!

Training - LOWER 1

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

Lying leg curls 4 working sets x 12-15reps
  1. 53kg x 15 reps
  2. 60kg x 10 reps
  3. 55.5kg x 12 reps
  4. 55.5kg x 11 reps + 35kg x 8 reps (drop set)
SL DB Supported RDL 1 top set x 10-12 reps (+ 2 feeler sets)
  1. 47.5 kg x 10 reps ES (2 second pause in stretch position)
45deg glute focused (toes out) back extension 1 top sets x 12-15 reps (+2 feeler sets)
  1. 28kg x 12 reps
Leg extension 1 working set x 15-20 reps + 2 x 10sec rest / pause (+ 1 feeler set)
  1. 61 kg x 15 reps + 61kg x 8 reps + 61kg x 5 reps
Hak Squat Machine 1 top sets x 10-12 reps (+ 2 feeler sets) feet together quad focused (typically pendulum in this training block but was out of order this morning)
  1. 100kg (2.5 plates on ES) x 10 reps
Straight leg calf raise smith machine 3 working sets x 8-10 reps
  1. 100kg x 10 reps
  2. 100kg x 10 reps
  3. 110 kg x 8 reps
DB lateral raises (extra credit for delts) 1 x 15-20 reps + 2 x 10 sec rest / Pause (+ 1 feeler set)
  1. 12.5kg x 18 reps + 12.5kg x 10 reps + 12.5kg 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
Step Target - 12-15k
Click to expand...
Training is solid and you are look amazing brother cracker physique 💪💯

Love to hear that you're enjoying the Preworkout brother 😎
 
Gold Standard Labs said:
Training is solid and you are look amazing brother cracker physique 💪💯

Love to hear that you're enjoying the Preworkout brother 😎
Click to expand...
Sincerely appreciate you taking the time for a look at what I’m up to @Gold Standard Labs. Brother much appreciated 🙏🙏🙏

Absolutely love the pre-workout! Thank you so much! Yet to try the sdrol yet! That should be fun.
 
LH5515 said:
Wednesday 07/01/2026

Exclusively sponsored by @shadow labs. Excited to be involved with this up and coming lab of whom products are jano tested, of the highest quality and customer focused approach to serving the community!

Update

Day 10 Lean Build Phase

42 degrees today so got in and out of the gym nice and early!

Mood / sleep / energy / motivation all in a good way at the moment.

Body appears to be recovering well each day and generally feeling fit and strong. I continue to add load / reps this week to most exercises 💪

Massive leg session this morning. I pushed myself to the limit knowing a well earned rest day is coming tomorrow. Really trying to maximise leg work and prepare for some big sessions to come as we look to add mass here over the next few months.

Really making the most of my final week of holidays before returning to work next week. Gym session are not rushed due to time constraints and can really execute training / nutrition / recovery to the highest standards.

Fasted scale weight this morning - 80.0kg

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 K
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 - @shadow labs
Nutrition

2600kcal - 240P, 50F, 300C

No changes here to the typical day!

Training - LOWER 1

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

Lying leg curls 4 working sets x 12-15reps
  1. 53kg x 15 reps
  2. 60kg x 10 reps
  3. 55.5kg x 12 reps
  4. 55.5kg x 11 reps + 35kg x 8 reps (drop set)
SL DB Supported RDL 1 top set x 10-12 reps (+ 2 feeler sets)
  1. 47.5 kg x 10 reps ES (2 second pause in stretch position)
45deg glute focused (toes out) back extension 1 top sets x 12-15 reps (+2 feeler sets)
  1. 28kg x 12 reps
Leg extension 1 working set x 15-20 reps + 2 x 10sec rest / pause (+ 1 feeler set)
  1. 61 kg x 15 reps + 61kg x 8 reps + 61kg x 5 reps
Hak Squat Machine 1 top sets x 10-12 reps (+ 2 feeler sets) feet together quad focused (typically pendulum in this training block but was out of order this morning)
  1. 100kg (2.5 plates on ES) x 10 reps
Straight leg calf raise smith machine 3 working sets x 8-10 reps
  1. 100kg x 10 reps
  2. 100kg x 10 reps
  3. 110 kg x 8 reps
DB lateral raises (extra credit for delts) 1 x 15-20 reps + 2 x 10 sec rest / Pause (+ 1 feeler set)
  1. 12.5kg x 18 reps + 12.5kg x 10 reps + 12.5kg 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
Step Target - 12-15k
Click to expand...
Looking great brother, love your training too, you have that real dry peeled look masteron gives you, love it
 
Dreamer said:
Looking great brother, love your training too, you have that real dry peeled look masteron gives you, love it
Click to expand...
Thanks bro 🙏🙏 really appreciate it

Only two weeks in 180mg Mast E by @shadow labs & super pleased at the look so far! First time running it.

Training is definitely on the improve! Really enjoying it at the moment. Loving the calories being back in now post cut and should only get better and we slowly increase 💪💪
 
LH5515 said:
Thanks brother 🙏🙏

Trying to keep some momentum up before work next week!!

Yes, treadmill and steps all help with appetite also and getting the food in!!
Click to expand...
I like outdoor cardio the most. You can do that?
 
LH5515 said:
Tuesday 06/01/2026

Exclusively sponsored by @shadow labs

Update

Day 9 Lean Build Phase

Getting fun now. Motivation and energy sky high. Sleep improving each night.

Pushed some good load and high intensity this morning. Increase in load/reps (most cases both) across all exercises - strength and performance coming along now. Pumps are now insane 💪

Will be switching across to @shadow labs GH. Excited to try something new and also represent single vendor to create brand & product awareness / validation to our Evo family for shadow, a newer lab on the scene kicking big goals already!

Previously have been using (and logging) the very potent Phoenix Parma GH by @StoryOfTheProphet since September but have run out and restock delivery has been delayed. My GH levels were off the scale (> 40ng/L) on last blood test (refer previous log if interested) on just 5IU IM pin 2 hrs before bloods drawn. Insane!!

Fasted scale weight this morning - 79.3kg

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 K
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 - @shadow labs
Nutrition

2600kcal - 240P, 50F, 300C

Screen shots attached for today’s meals. Couple photos included (just for you @LevButlerov 👍)

Training - PULL

Wide grip pull ups 3 sets x max (body weight warm up)
  1. 12 reps
  2. 10 reps
  3. 8 reps + 3 partials
Cable pullover 2 working sets x 12-15 reps
  1. 25kg x 15 reps
  2. 28.75kg x 12 reps
Yates row machine supinated 3 working set x 10-12 reps (hammer strength plate loaded)
  1. 50kg x 12 reps (ES)
  2. 55kg x 10 reps (ES)
  3. 55kg x 10 reps (ES)
SA supported high cable iliac row 2 working set x 10-12 reps
  1. 28.75kg x 10 reps (ES)
  2. 28.75kg 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 6 reps + 20kg x 2 reps + 12.5kg x 6 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
Decline bench ab crunches (plate behind head) 2 sets x 12-15 reps
  1. 10kg x 15 reps
  2. 10kg x 12 reps
20mins incline treadmill walk 5.5km/h @ 7% incline

Step count - 15k
Click to expand...
This is a really good job on this. I like the easy bar curls the best. Those are really good to vary up the grips that can hit different angles on the bicep. @LH5515
 
LH5515 said:
Tuesday 06/01/2026

Exclusively sponsored by @shadow labs

Update

Day 9 Lean Build Phase

Getting fun now. Motivation and energy sky high. Sleep improving each night.

Pushed some good load and high intensity this morning. Increase in load/reps (most cases both) across all exercises - strength and performance coming along now. Pumps are now insane 💪

Will be switching across to @shadow labs GH. Excited to try something new and also represent single vendor to create brand & product awareness / validation to our Evo family for shadow, a newer lab on the scene kicking big goals already!

Previously have been using (and logging) the very potent Phoenix Parma GH by @StoryOfTheProphet since September but have run out and restock delivery has been delayed. My GH levels were off the scale (> 40ng/L) on last blood test (refer previous log if interested) on just 5IU IM pin 2 hrs before bloods drawn. Insane!!

Fasted scale weight this morning - 79.3kg

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 K
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 - @shadow labs
Nutrition

2600kcal - 240P, 50F, 300C

Screen shots attached for today’s meals. Couple photos included (just for you @LevButlerov 👍)

Training - PULL

Wide grip pull ups 3 sets x max (body weight warm up)
  1. 12 reps
  2. 10 reps
  3. 8 reps + 3 partials
Cable pullover 2 working sets x 12-15 reps
  1. 25kg x 15 reps
  2. 28.75kg x 12 reps
Yates row machine supinated 3 working set x 10-12 reps (hammer strength plate loaded)
  1. 50kg x 12 reps (ES)
  2. 55kg x 10 reps (ES)
  3. 55kg x 10 reps (ES)
SA supported high cable iliac row 2 working set x 10-12 reps
  1. 28.75kg x 10 reps (ES)
  2. 28.75kg 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 6 reps + 20kg x 2 reps + 12.5kg x 6 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
Decline bench ab crunches (plate behind head) 2 sets x 12-15 reps
  1. 10kg x 15 reps
  2. 10kg x 12 reps
20mins incline treadmill walk 5.5km/h @ 7% incline

Step count - 15k
Click to expand...
Nice job on the Yates row machine and good job on the supported high cable. Those are good sets right there and I like how you are keeping the weight under control. @LH5515 that's the way it's done.
 
LH5515 said:
Tuesday 06/01/2026

Exclusively sponsored by @shadow labs

Update

Day 9 Lean Build Phase

Getting fun now. Motivation and energy sky high. Sleep improving each night.

Pushed some good load and high intensity this morning. Increase in load/reps (most cases both) across all exercises - strength and performance coming along now. Pumps are now insane 💪

Will be switching across to @shadow labs GH. Excited to try something new and also represent single vendor to create brand & product awareness / validation to our Evo family for shadow, a newer lab on the scene kicking big goals already!

Previously have been using (and logging) the very potent Phoenix Parma GH by @StoryOfTheProphet since September but have run out and restock delivery has been delayed. My GH levels were off the scale (> 40ng/L) on last blood test (refer previous log if interested) on just 5IU IM pin 2 hrs before bloods drawn. Insane!!

Fasted scale weight this morning - 79.3kg

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 K
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 - @shadow labs
Nutrition

2600kcal - 240P, 50F, 300C

Screen shots attached for today’s meals. Couple photos included (just for you @LevButlerov 👍)

Training - PULL

Wide grip pull ups 3 sets x max (body weight warm up)
  1. 12 reps
  2. 10 reps
  3. 8 reps + 3 partials
Cable pullover 2 working sets x 12-15 reps
  1. 25kg x 15 reps
  2. 28.75kg x 12 reps
Yates row machine supinated 3 working set x 10-12 reps (hammer strength plate loaded)
  1. 50kg x 12 reps (ES)
  2. 55kg x 10 reps (ES)
  3. 55kg x 10 reps (ES)
SA supported high cable iliac row 2 working set x 10-12 reps
  1. 28.75kg x 10 reps (ES)
  2. 28.75kg 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 6 reps + 20kg x 2 reps + 12.5kg x 6 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
Decline bench ab crunches (plate behind head) 2 sets x 12-15 reps
  1. 10kg x 15 reps
  2. 10kg x 12 reps
20mins incline treadmill walk 5.5km/h @ 7% incline

Step count - 15k
Click to expand...
Keep up the good work on this. I like the different exercises that you're doing. Nice finish hitting the treadmill as well. That is smart. @LH5515
 
LH5515 said:
Tuesday 06/01/2026

Exclusively sponsored by @shadow labs

Update

Day 9 Lean Build Phase

Getting fun now. Motivation and energy sky high. Sleep improving each night.

Pushed some good load and high intensity this morning. Increase in load/reps (most cases both) across all exercises - strength and performance coming along now. Pumps are now insane 💪

Will be switching across to @shadow labs GH. Excited to try something new and also represent single vendor to create brand & product awareness / validation to our Evo family for shadow, a newer lab on the scene kicking big goals already!

Previously have been using (and logging) the very potent Phoenix Parma GH by @StoryOfTheProphet since September but have run out and restock delivery has been delayed. My GH levels were off the scale (> 40ng/L) on last blood test (refer previous log if interested) on just 5IU IM pin 2 hrs before bloods drawn. Insane!!

Fasted scale weight this morning - 79.3kg

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 K
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 - @shadow labs
Nutrition

2600kcal - 240P, 50F, 300C

Screen shots attached for today’s meals. Couple photos included (just for you @LevButlerov 👍)

Training - PULL

Wide grip pull ups 3 sets x max (body weight warm up)
  1. 12 reps
  2. 10 reps
  3. 8 reps + 3 partials
Cable pullover 2 working sets x 12-15 reps
  1. 25kg x 15 reps
  2. 28.75kg x 12 reps
Yates row machine supinated 3 working set x 10-12 reps (hammer strength plate loaded)
  1. 50kg x 12 reps (ES)
  2. 55kg x 10 reps (ES)
  3. 55kg x 10 reps (ES)
SA supported high cable iliac row 2 working set x 10-12 reps
  1. 28.75kg x 10 reps (ES)
  2. 28.75kg 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 6 reps + 20kg x 2 reps + 12.5kg x 6 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
Decline bench ab crunches (plate behind head) 2 sets x 12-15 reps
  1. 10kg x 15 reps
  2. 10kg x 12 reps
20mins incline treadmill walk 5.5km/h @ 7% incline

Step count - 15k
Click to expand...
Bros, this is a good workout for sure. @LH5515 I like how you balance things out and you're not going too crazy on the amount of weight that you're doing. You're keeping your body protected.
 
ceo said:
Bros, this is a good workout for sure. @LH5515 I like how you balance things out and you're not going too crazy on the amount of weight that you're doing. You're keeping your body protected.
Click to expand...
Thanks you for your feedback @ceo I think a a balance is important part of injury prevention. I like to focus on intensity and time under tension a lot.

But. There are always times during a block you push that little bit harder 💪💪
 
  • Like
Reactions: ceo
Ulter said:
Keep up the good work on this. I like the different exercises that you're doing. Nice finish hitting the treadmill as well. That is smart. @LH5515
Click to expand...
Thanks @Ulter 🙏🙏

What I value most about my coaches programming is that he really tailors us around what and how I enjoy training, not so much strictly his preference.

So you normally see a combination of evidence based and old school style of training in my sessions.

Also the combination keeps things interesting as we mixed things up 💪💪
 
LH5515 said:
Thanks @Ulter 🙏🙏

What I value most about my coaches programming is that he really tailors us around what and how I enjoy training, not so much strictly his preference.

So you normally see a combination of evidence based and old school style of training in my sessions.

Also the combination keeps things interesting as we mixed things up 💪💪
Click to expand...
That is great. It sounds like your coach is awesome.
 
LH5515 said:
Thanks you for your feedback @ceo I think a a balance is important part of injury prevention. I like to focus on intensity and time under tension a lot.

But. There are always times during a block you push that little bit harder 💪💪
Click to expand...
Bros, hell yeah, you need to basically block out the pain sometimes.
 
LH5515 said:
Yeah man. Really dedicated to his clients and working out how to get the best out of them. Very experienced and knowledgeable

Been game changer working with him past few years 🙏🙏💪💪
Click to expand...
That's all you can ask for.
 
LH5515 said:
Tuesday 06/01/2026

Exclusively sponsored by @shadow labs

Update

Day 9 Lean Build Phase

Getting fun now. Motivation and energy sky high. Sleep improving each night.

Pushed some good load and high intensity this morning. Increase in load/reps (most cases both) across all exercises - strength and performance coming along now. Pumps are now insane 💪

Will be switching across to @shadow labs GH. Excited to try something new and also represent single vendor to create brand & product awareness / validation to our Evo family for shadow, a newer lab on the scene kicking big goals already!

Previously have been using (and logging) the very potent Phoenix Parma GH by @StoryOfTheProphet since September but have run out and restock delivery has been delayed. My GH levels were off the scale (> 40ng/L) on last blood test (refer previous log if interested) on just 5IU IM pin 2 hrs before bloods drawn. Insane!!

Fasted scale weight this morning - 79.3kg

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 K
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 - @shadow labs
Nutrition

2600kcal - 240P, 50F, 300C

Screen shots attached for today’s meals. Couple photos included (just for you @LevButlerov 👍)

Training - PULL

Wide grip pull ups 3 sets x max (body weight warm up)
  1. 12 reps
  2. 10 reps
  3. 8 reps + 3 partials
Cable pullover 2 working sets x 12-15 reps
  1. 25kg x 15 reps
  2. 28.75kg x 12 reps
Yates row machine supinated 3 working set x 10-12 reps (hammer strength plate loaded)
  1. 50kg x 12 reps (ES)
  2. 55kg x 10 reps (ES)
  3. 55kg x 10 reps (ES)
SA supported high cable iliac row 2 working set x 10-12 reps
  1. 28.75kg x 10 reps (ES)
  2. 28.75kg 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 6 reps + 20kg x 2 reps + 12.5kg x 6 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
Decline bench ab crunches (plate behind head) 2 sets x 12-15 reps
  1. 10kg x 15 reps
  2. 10kg x 12 reps
20mins incline treadmill walk 5.5km/h @ 7% incline

Step count - 15k
Click to expand...
@LH5515 Food is looking great bro! 15k steps is awesome!
 
LH5515 said:
Body appears to be recovering well each day and generally feeling fit and strong. I continue to add load / reps this week to most exercises 💪
Click to expand...
Awesome news brother, this is what you wanna see 🔥
LH5515 said:
Massive leg session this morning. I pushed myself to the limit knowing a well earned rest day is coming tomorrow. Really trying to maximise leg work and prepare for some big sessions to come as we look to add mass here over the next few months.
Click to expand...
Beast mentality King. Legs are something i really want to bring up this yeah. And chest 😞😂
LH5515 said:
Really making the most of my final week of holidays before returning to work next week. Gym session are not rushed due to time constraints and can really execute training / nutrition / recovery to the highest standards.
Click to expand...
Fuck yeah brother love this. Push it hard while the better recovery is available 🙏
 
LH5515 said:
Tuesday 06/01/2026

Exclusively sponsored by @shadow labs

Update

Day 9 Lean Build Phase

Getting fun now. Motivation and energy sky high. Sleep improving each night.

Pushed some good load and high intensity this morning. Increase in load/reps (most cases both) across all exercises - strength and performance coming along now. Pumps are now insane 💪

Will be switching across to @shadow labs GH. Excited to try something new and also represent single vendor to create brand & product awareness / validation to our Evo family for shadow, a newer lab on the scene kicking big goals already!

Previously have been using (and logging) the very potent Phoenix Parma GH by @StoryOfTheProphet since September but have run out and restock delivery has been delayed. My GH levels were off the scale (> 40ng/L) on last blood test (refer previous log if interested) on just 5IU IM pin 2 hrs before bloods drawn. Insane!!

Fasted scale weight this morning - 79.3kg

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 K
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 - @shadow labs
Nutrition

2600kcal - 240P, 50F, 300C

Screen shots attached for today’s meals. Couple photos included (just for you @LevButlerov 👍)

Training - PULL

Wide grip pull ups 3 sets x max (body weight warm up)
  1. 12 reps
  2. 10 reps
  3. 8 reps + 3 partials
Cable pullover 2 working sets x 12-15 reps
  1. 25kg x 15 reps
  2. 28.75kg x 12 reps
Yates row machine supinated 3 working set x 10-12 reps (hammer strength plate loaded)
  1. 50kg x 12 reps (ES)
  2. 55kg x 10 reps (ES)
  3. 55kg x 10 reps (ES)
SA supported high cable iliac row 2 working set x 10-12 reps
  1. 28.75kg x 10 reps (ES)
  2. 28.75kg 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 6 reps + 20kg x 2 reps + 12.5kg x 6 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
Decline bench ab crunches (plate behind head) 2 sets x 12-15 reps
  1. 10kg x 15 reps
  2. 10kg x 12 reps
20mins incline treadmill walk 5.5km/h @ 7% incline

Step count - 15k
Click to expand...
@LH5515 very nice work man good update
 
Friday 09/01/2026

Exclusively sponsored by @shadow labs. Excited to be involved with this up and coming lab of whom products are jano tested, of the highest quality and customer focused approach to serving the community!

Update

Day 12 Lean Build Phase
.
Mood / energy / motivation continue to improve. Today was no exception. Felt absolutely elite this morning following rest day and couple good nights sleep

Solid Upper body session this morning. Another high intensity heavy volume session where I took some sets to failure, just because 🔥💪

fairly busy day otherwise trying to entertain kids on school holidays. Actually looking forward to work next week for a break 😂

Body appears to be efficiently utilising all the calories. Scale weight this week is (as expected) staying consistent with the average from last week, which I’m super happy about.

Still feeling lean and dry. Loving the look at the moment together with the energy is making is difficult to take the scheduled days off! Having little too much fun

Fasted scale weight this morning - 80.2kg

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
  • Vitamin K
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 - @shadow labs
Nutrition - Training Day

Target 2600kcal (240P 50F 300C)
  • Pre-Workout Meal 6.30am - 407kcal (33P 6F 60C)
    • 40g Oatmeal
    • 80g Banana
    • 25g Whey Isolate
    • 10g Honey
    • 10g Peanut Butter Powder
  • Intra-Workout 7.30am - 100kcal (0P 0F 25C)
    • Staminade Mix 30g
  • Post-Workout / Breakfast 9.30am - 380kcal (45P 7F 40C)
    • 300g Egg Whites
    • 1 x whole egg
    • 2 slices (65g) Coles low carb slice bread
    • 15g BBQ sauce (measured!!)
  • Mid-Morning Snack - 147kcals (2P 1F 37C)
    • 50g Watermelon
    • 150g Rockmelon
    • 150g Pineapple
  • Lunch 1.30pm- 535kcals (62P 13F 39C)
    • 250g 95/5 ground beef
    • 350g spud lite potatoes
    • 75g broccoli
    • 15g Hot Sauce (measured!!)
  • Mid-Arvo Snack / treat - 177kcal (12P 6F 23C)
    • Musclenation Pistachio Protein Bar
  • Dinner - 534kcal (58P 9F 57C)
    • 275g Chicken Breast (grilled)
    • 160g Jasmine Rice
    • 75g Broccoli
    • 15g Hot Chilli Sauce (measured!!)
  • Pre-Bed Snack - 275kcal (34P 2F 28C)
    • 200g YoPro Vanilla Yogurt
    • 500g Sugar free Jelly
    • 200g Frozen Berries
    • 10g Pistachio Whey Protein (mixed into yogurt)
Actual Calories Consumed - 2556kCal (246P 43P 308C)

Some meal photos attached

Training - Upper

Supinated weighted pull ups 3 working sets x 3-5 reps + 1 sets BW
  1. 20kg x 6 reps
  2. 25kg x 4 reps (+ 3 partials)
  3. 25kg x 4 reps (+ 3 partials)
  4. BW x 8 reps (5 sec negatives)
Barbell overhead press 2 working sets x 8-10 reps (+ 2 feeler sets)
  1. 60kg x 8reps
  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 9 reps (failed at 10)
Suspension TRX row 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 (pin- loaded) (+ 2 feeler sets)
  1. 46kg x 12 reps
  2. 53kg x 10 reps + drop set 36kg x 6 reps
Suspension curls (TRX) 2 BW sets x 12- 15 reps
  1. BW x 14 reps
  2. BW x 12 reps
DB lateral raise 1 x 15-20 reps + 2 x 5sec rest/pause
  1. 12kg x 15 reps + 12kg x 10 reps + 12 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% + 45min outdoor walk with kids

Target steps for today - 18k (little high for build phase, but unintentional. Most of day on feet with kids!)

Physique update - Couple Post Workout Pictures attach. Rear back and bis really show the amount of work needed on hammys, lacking greatly. Major focus this year
 

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LH5515 said:
Friday 09/01/2026

Exclusively sponsored by @shadow labs. Excited to be involved with this up and coming lab of whom products are jano tested, of the highest quality and customer focused approach to serving the community!

Update

Day 12 Lean Build Phase
.
Mood / energy / motivation continue to improve. Today was no exception. Felt absolutely elite this morning following rest day and couple good nights sleep

Solid Upper body session this morning. Another high intensity heavy volume session where I took some sets to failure, just because 🔥💪

fairly busy day otherwise trying to entertain kids on school holidays. Actually looking forward to work next week for a break 😂

Body appears to be efficiently utilising all the calories. Scale weight this week is (as expected) staying consistent with the average from last week, which I’m super happy about.

Still feeling lean and dry. Loving the look at the moment together with the energy is making is difficult to take the scheduled days off! Having little too much fun

Fasted scale weight this morning - 80.2kg

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
  • Vitamin K
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 - @shadow labs
Nutrition - Training Day

Target 2600kcal (240P 50F 300C)
  • Pre-Workout Meal 6.30am - 407kcal (33P 6F 60C)
    • 40g Oatmeal
    • 80g Banana
    • 25g Whey Isolate
    • 10g Honey
    • 10g Peanut Butter Powder
  • Intra-Workout 7.30am - 100kcal (0P 0F 25C)
    • Staminade Mix 30g
  • Post-Workout / Breakfast 9.30am - 380kcal (45P 7F 40C)
    • 300g Egg Whites
    • 1 x whole egg
    • 2 slices (65g) Coles low carb slice bread
    • 15g BBQ sauce (measured!!)
  • Mid-Morning Snack - 147kcals (2P 1F 37C)
    • 50g Watermelon
    • 150g Rockmelon
    • 150g Pineapple
  • Lunch 1.30pm- 535kcals (62P 13F 39C)
    • 250g 95/5 ground beef
    • 350g spud lite potatoes
    • 75g broccoli
    • 15g Hot Sauce (measured!!)
  • Mid-Arvo Snack / treat - 177kcal (12P 6F 23C)
    • Musclenation Pistachio Protein Bar
  • Dinner - 534kcal (58P 9F 57C)
    • 275g Chicken Breast (grilled)
    • 160g Jasmine Rice
    • 75g Broccoli
    • 15g Hot Chilli Sauce (measured!!)
  • Pre-Bed Snack - 275kcal (34P 2F 28C)
    • 200g YoPro Vanilla Yogurt
    • 500g Sugar free Jelly
    • 200g Frozen Berries
    • 10g Pistachio Whey Protein (mixed into yogurt)
Actual Calories Consumed - 2556kCal (246P 43P 308C)

Some meal photos attached

Training - Upper

Supinated weighted pull ups 3 working sets x 3-5 reps + 1 sets BW
  1. 20kg x 6 reps
  2. 25kg x 4 reps (+ 3 partials)
  3. 25kg x 4 reps (+ 3 partials)
  4. BW x 8 reps (5 sec negatives)
Barbell overhead press 2 working sets x 8-10 reps (+ 2 feeler sets)
  1. 60kg x 8reps
  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 9 reps (failed at 10)
Suspension TRX row 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 (pin- loaded) (+ 2 feeler sets)
  1. 46kg x 12 reps
  2. 53kg x 10 reps + drop set 36kg x 6 reps
Suspension curls (TRX) 2 BW sets x 12- 15 reps
  1. BW x 14 reps
  2. BW x 12 reps
DB lateral raise 1 x 15-20 reps + 2 x 5sec rest/pause
  1. 12kg x 15 reps + 12kg x 10 reps + 12 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% + 45min outdoor walk with kids

Target steps for today - 18k (little high for build phase, but unintentional. Most of day on feet with kids!)

Physique update - Couple Post Workout Pictures attach. Rear back and bis really show the amount of work needed on hammys, lacking greatly. Major focus this year
Click to expand...
Very lean and dry brother💪💪. Nutrition on point. Can't wait to see where we take this🙌🙌
 
LH5515 said:
Friday 09/01/2026

Exclusively sponsored by @shadow labs. Excited to be involved with this up and coming lab of whom products are jano tested, of the highest quality and customer focused approach to serving the community!

Update

Day 12 Lean Build Phase
.
Mood / energy / motivation continue to improve. Today was no exception. Felt absolutely elite this morning following rest day and couple good nights sleep

Solid Upper body session this morning. Another high intensity heavy volume session where I took some sets to failure, just because 🔥💪

fairly busy day otherwise trying to entertain kids on school holidays. Actually looking forward to work next week for a break 😂

Body appears to be efficiently utilising all the calories. Scale weight this week is (as expected) staying consistent with the average from last week, which I’m super happy about.

Still feeling lean and dry. Loving the look at the moment together with the energy is making is difficult to take the scheduled days off! Having little too much fun

Fasted scale weight this morning - 80.2kg

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
  • Vitamin K
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 - @shadow labs
Nutrition - Training Day

Target 2600kcal (240P 50F 300C)
  • Pre-Workout Meal 6.30am - 407kcal (33P 6F 60C)
    • 40g Oatmeal
    • 80g Banana
    • 25g Whey Isolate
    • 10g Honey
    • 10g Peanut Butter Powder
  • Intra-Workout 7.30am - 100kcal (0P 0F 25C)
    • Staminade Mix 30g
  • Post-Workout / Breakfast 9.30am - 380kcal (45P 7F 40C)
    • 300g Egg Whites
    • 1 x whole egg
    • 2 slices (65g) Coles low carb slice bread
    • 15g BBQ sauce (measured!!)
  • Mid-Morning Snack - 147kcals (2P 1F 37C)
    • 50g Watermelon
    • 150g Rockmelon
    • 150g Pineapple
  • Lunch 1.30pm- 535kcals (62P 13F 39C)
    • 250g 95/5 ground beef
    • 350g spud lite potatoes
    • 75g broccoli
    • 15g Hot Sauce (measured!!)
  • Mid-Arvo Snack / treat - 177kcal (12P 6F 23C)
    • Musclenation Pistachio Protein Bar
  • Dinner - 534kcal (58P 9F 57C)
    • 275g Chicken Breast (grilled)
    • 160g Jasmine Rice
    • 75g Broccoli
    • 15g Hot Chilli Sauce (measured!!)
  • Pre-Bed Snack - 275kcal (34P 2F 28C)
    • 200g YoPro Vanilla Yogurt
    • 500g Sugar free Jelly
    • 200g Frozen Berries
    • 10g Pistachio Whey Protein (mixed into yogurt)
Actual Calories Consumed - 2556kCal (246P 43P 308C)

Some meal photos attached

Training - Upper

Supinated weighted pull ups 3 working sets x 3-5 reps + 1 sets BW
  1. 20kg x 6 reps
  2. 25kg x 4 reps (+ 3 partials)
  3. 25kg x 4 reps (+ 3 partials)
  4. BW x 8 reps (5 sec negatives)
Barbell overhead press 2 working sets x 8-10 reps (+ 2 feeler sets)
  1. 60kg x 8reps
  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 9 reps (failed at 10)
Suspension TRX row 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 (pin- loaded) (+ 2 feeler sets)
  1. 46kg x 12 reps
  2. 53kg x 10 reps + drop set 36kg x 6 reps
Suspension curls (TRX) 2 BW sets x 12- 15 reps
  1. BW x 14 reps
  2. BW x 12 reps
DB lateral raise 1 x 15-20 reps + 2 x 5sec rest/pause
  1. 12kg x 15 reps + 12kg x 10 reps + 12 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% + 45min outdoor walk with kids

Target steps for today - 18k (little high for build phase, but unintentional. Most of day on feet with kids!)

Physique update - Couple Post Workout Pictures attach. Rear back and bis really show the amount of work needed on hammys, lacking greatly. Major focus this year
Click to expand...
You're hard and strong in the Pics wow! @LH5515 really tight, I like your training good curl volume, showing in your arms too!
you are so lean now, can you bump up the carbs a bit?
and thanks for the meal pics love it!

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
@Trenhead3cc
 
LevButlerov said:
You're hard and strong in the Pics wow! @LH5515 really tight, I like your training good curl volume, showing in your arms too!
you are so lean now, can you bump up the carbs a bit?
and thanks for the meal pics love it!

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
@Trenhead3cc
Click to expand...
@LevButlerov thank you brother 🙏🙏 appreciate kind words and support.

Will check in tomorrow morning with coach and chat about weekly data / averages. Will know then with respect to nutrition what (if any) he’d like to make. But yes, expecting slight increase

Will log updates on Monday regarding plan for next few weeks 💪💪
 
LH5515 said:
@LevButlerov thank you brother 🙏🙏 appreciate kind words and support.

Will check in tomorrow morning with coach and chat about weekly data / averages. Will know then with respect to nutrition what (if any) he’d like to make. But yes, expecting slight increase

Will log updates on Monday regarding plan for next few weeks 💪💪
Click to expand...
my word are true you look amazing :D EVO family support and check with your coach let us know @LH5515
 
LH5515 said:
Friday 09/01/2026

Exclusively sponsored by @shadow labs. Excited to be involved with this up and coming lab of whom products are jano tested, of the highest quality and customer focused approach to serving the community!

Update

Day 12 Lean Build Phase
.
Mood / energy / motivation continue to improve. Today was no exception. Felt absolutely elite this morning following rest day and couple good nights sleep

Solid Upper body session this morning. Another high intensity heavy volume session where I took some sets to failure, just because 🔥💪

fairly busy day otherwise trying to entertain kids on school holidays. Actually looking forward to work next week for a break 😂

Body appears to be efficiently utilising all the calories. Scale weight this week is (as expected) staying consistent with the average from last week, which I’m super happy about.

Still feeling lean and dry. Loving the look at the moment together with the energy is making is difficult to take the scheduled days off! Having little too much fun

Fasted scale weight this morning - 80.2kg

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
  • Vitamin K
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 - @shadow labs
Nutrition - Training Day

Target 2600kcal (240P 50F 300C)
  • Pre-Workout Meal 6.30am - 407kcal (33P 6F 60C)
    • 40g Oatmeal
    • 80g Banana
    • 25g Whey Isolate
    • 10g Honey
    • 10g Peanut Butter Powder
  • Intra-Workout 7.30am - 100kcal (0P 0F 25C)
    • Staminade Mix 30g
  • Post-Workout / Breakfast 9.30am - 380kcal (45P 7F 40C)
    • 300g Egg Whites
    • 1 x whole egg
    • 2 slices (65g) Coles low carb slice bread
    • 15g BBQ sauce (measured!!)
  • Mid-Morning Snack - 147kcals (2P 1F 37C)
    • 50g Watermelon
    • 150g Rockmelon
    • 150g Pineapple
  • Lunch 1.30pm- 535kcals (62P 13F 39C)
    • 250g 95/5 ground beef
    • 350g spud lite potatoes
    • 75g broccoli
    • 15g Hot Sauce (measured!!)
  • Mid-Arvo Snack / treat - 177kcal (12P 6F 23C)
    • Musclenation Pistachio Protein Bar
  • Dinner - 534kcal (58P 9F 57C)
    • 275g Chicken Breast (grilled)
    • 160g Jasmine Rice
    • 75g Broccoli
    • 15g Hot Chilli Sauce (measured!!)
  • Pre-Bed Snack - 275kcal (34P 2F 28C)
    • 200g YoPro Vanilla Yogurt
    • 500g Sugar free Jelly
    • 200g Frozen Berries
    • 10g Pistachio Whey Protein (mixed into yogurt)
Actual Calories Consumed - 2556kCal (246P 43P 308C)

Some meal photos attached

Training - Upper

Supinated weighted pull ups 3 working sets x 3-5 reps + 1 sets BW
  1. 20kg x 6 reps
  2. 25kg x 4 reps (+ 3 partials)
  3. 25kg x 4 reps (+ 3 partials)
  4. BW x 8 reps (5 sec negatives)
Barbell overhead press 2 working sets x 8-10 reps (+ 2 feeler sets)
  1. 60kg x 8reps
  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 9 reps (failed at 10)
Suspension TRX row 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 (pin- loaded) (+ 2 feeler sets)
  1. 46kg x 12 reps
  2. 53kg x 10 reps + drop set 36kg x 6 reps
Suspension curls (TRX) 2 BW sets x 12- 15 reps
  1. BW x 14 reps
  2. BW x 12 reps
DB lateral raise 1 x 15-20 reps + 2 x 5sec rest/pause
  1. 12kg x 15 reps + 12kg x 10 reps + 12 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% + 45min outdoor walk with kids

Target steps for today - 18k (little high for build phase, but unintentional. Most of day on feet with kids!)

Physique update - Couple Post Workout Pictures attach. Rear back and bis really show the amount of work needed on hammys, lacking greatly. Major focus this year
Click to expand...
Looking great brother, really lean and dry.
Meal pics are amazing too
 
Saturday 10/01/2026

Exclusively sponsored by @shadow labs. Excited to be involved with this up and coming lab of whom products are jano tested, of the highest quality and customer focused approach to serving the community!

Update

Day 13 Lean Build Phase

Week done ✅ massive leg session this morning. I’m just leaving nothing in the gym at this point. These puppy’s need to catch up 💪

Increased load on all exercise vs last weeks effort - so strength continues to improve 💪

Definitely have seperation between quad/hammys now. Will continue to work on the mass!

Check in tomorrow with coach. Expecting some tweaks to nutrition (slight increase) as average weight increase this week 150-200g but we are going super slow, chance we’ll stay put for another week and gather more data!
Mood / sleep/ energy / motivation continue to improve. Very happy where these are tracking, especially with work starting up next week and back to the long days!

Have a wedding tonight & christening tomorrow night. Lots of fun with family but will struggle to take my Tupperware of chicken rice broccoli to these events 😂 😂 will need to behave so somehow with food

Still no alcohol- no plans either to have a drink !!

Fasted scale weight this morning - 80.5kg

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 K
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 - @shadow labs
Nutrition - Training Day

Target 2600kcal (240P 50F 300C)

Training - Lower 2

Walking lunges 10 steps (ES) x 2 sets warm up - 10kg DB (ES)

Seated Hamstring Curls 4 working sets x 8-12 reps + 10 sec rest / pause on final
  1. 82kg x 10 reps
  2. 82kg x 10 reps
  3. 85kg x 9 reps
  4. 85kg x 9 reps + 85kg x 7 reps
Plate-Loaded Hip Thrust Machine 1 top set x 12-15 reps (+ 3 feeler sets)
  1. 7 plates total (3.5 ES) x 12 reps (top set) with 2 second pause at stretch position
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. 40kg DB x 12 reps
  2. 40kg DB x 12 reps
Seated calf raise plate load machine 3 working set x 8-12 reps + partials on last set
  1. 70kg x 12 reps
  2. 80kg x 10 reps
  3. 80kg x 8 reps + 3 partials
Decline weights Russian twist 2 x 8-10 reps
  1. 20kg plate x 10 reps (each side)
  2. 20kg plate x 8 reps (each side)
20min post session incline walk treadmill. 5.5km @ 7% incline.

Step target today - 12k

Photos attached - fasted / no pump first thing this morning. Side leg @ gym. Hammys on my radar!!!
 

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LH5515 said:
Solid Upper body session this morning. Another high intensity heavy volume session where I took some sets to failure, just because 🔥💪
Click to expand...
Fucking love this.. just fucking because 👊👊💀💀🔥🔥
LH5515 said:
Exclusively sponsored by @shadow labs. Excited to be involved with this up and coming lab of whom products are jano tested, of the highest quality and customer focused approach to serving the community!
Click to expand...
Yeah bro no doubt the brother hasnt missed once💪
LH5515 said:
fairly busy day otherwise trying to entertain kids on school holidays. Actually looking forward to work next week for a break 😂
Click to expand...
🧏🏽‍♂️😂
LH5515 said:
Body appears to be efficiently utilising all the calories. Scale weight this week is (as expected) staying consistent with the average from last week, which I’m super happy about.

Still feeling lean and dry. Loving the look at the moment together with the energy is making is difficult to take the scheduled days off! Having little too much fun
Click to expand...
Still feeling.. broo looking lean, dry and full as fuck bro. Brother i couldnt help but laugh in shock, that back shot is absolutely fucking fire!!! 🔥🔥🔥
LH5515 said:
Incline Close Grip Bench press (tri focused)
Click to expand...
Such an overrated movement for triceps.
Though its not in my rotations currently, as i dont feel my tris need that much attention currently, but ez barbell skulls super set with close grip is kings for mass building triceps💪
 
Allupfromhere said:
Fucking love this.. just fucking because 👊👊💀💀🔥🔥

I have alittle (a lot) of old school training mentality bro. Let’s just fukn go hard or stay home 🔥🔥💪💪 my coach pulls me back a lot 😂 😂 have learnt so much about recovery and longevity. Implementing tempo, time under tension and pauses to achieve the same stimulus but less risk of injury. Sometimes can’t help it 🤫🤫

Yeah bro no doubt the brother hasnt missed once

Agreed 💯 Kicking goals hourly. Feeling privileged to be a part of the team with quality products. Will do my part to represent and give back 🫶 thanks @shadowlabs

Still feeling.. broo looking lean, dry and full as fuck bro. Brother i couldnt help but laugh in shock, that back shot is absolutely fucking fire!!! 🔥🔥🔥

Appreciate you king 🙏🙏🫶 back was a major focus for me in 2025. 2026 is the year of massive legs!!

Such an overrated movement for triceps.
Though its not in my rotations currently, as i dont feel my tris need that much attention currently, but ez barbell skulls super set with close grip is kings for mass building triceps💪

Can’t disagree. Skulls were in my last two training blocks. Including negative reps after failure. Little change but if executed slowly and correctly, hasn’t been too bad!
Click to expand...
 
Last edited:
LH5515 said:
Saturday 10/01/2026

Exclusively sponsored by @shadow labs. Excited to be involved with this up and coming lab of whom products are jano tested, of the highest quality and customer focused approach to serving the community!

Update

Day 13 Lean Build Phase

Week done ✅ massive leg session this morning. I’m just leaving nothing in the gym at this point. These puppy’s need to catch up 💪

Increased load on all exercise vs last weeks effort - so strength continues to improve 💪

Definitely have seperation between quad/hammys now. Will continue to work on the mass!

Check in tomorrow with coach. Expecting some tweaks to nutrition (slight increase) as average weight increase this week 150-200g but we are going super slow, chance we’ll stay put for another week and gather more data!
Mood / sleep/ energy / motivation continue to improve. Very happy where these are tracking, especially with work starting up next week and back to the long days!

Have a wedding tonight & christening tomorrow night. Lots of fun with family but will struggle to take my Tupperware of chicken rice broccoli to these events 😂 😂 will need to behave so somehow with food

Still no alcohol- no plans either to have a drink !!

Fasted scale weight this morning - 80.5kg

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 K
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 - @shadow labs
Nutrition - Training Day

Target 2600kcal (240P 50F 300C)

Training - Lower 2

Walking lunges 10 steps (ES) x 2 sets warm up - 10kg DB (ES)

Seated Hamstring Curls 4 working sets x 8-12 reps + 10 sec rest / pause on final
  1. 82kg x 10 reps
  2. 82kg x 10 reps
  3. 85kg x 9 reps
  4. 85kg x 9 reps + 85kg x 7 reps
Plate-Loaded Hip Thrust Machine 1 top set x 12-15 reps (+ 3 feeler sets)
  1. 7 plates total (3.5 ES) x 12 reps (top set) with 2 second pause at stretch position
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. 40kg DB x 12 reps
  2. 40kg DB x 12 reps
Seated calf raise plate load machine 3 working set x 8-12 reps + partials on last set
  1. 70kg x 12 reps
  2. 80kg x 10 reps
  3. 80kg x 8 reps + 3 partials
Decline weights Russian twist 2 x 8-10 reps
  1. 20kg plate x 10 reps (each side)
  2. 20kg plate x 8 reps (each side)
20min post session incline walk treadmill. 5.5km @ 7% incline.

Step target today - 12k

Photos attached - fasted / no pump first thing this morning. Side leg @ gym. Hammys on my radar!!!
Click to expand...
I just got caught up on your log brother! OUTSTANDING!! I love the 8-pack abs. With your density you look heavier than your scale weight too.
Great workout and partials on the calf raises too. Calves need to become your bitch to grow.

LH5515 said:
So far no issues with the Mast/test combo
Click to expand...
When is there ever LOL. It's the best two compounds I would choose.
LH5515 said:
Total steps - 16k
Click to expand...
Are you a mailman or some kind of postal worker :ROFLMAO:
LH5515 said:
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
Click to expand...
did you mean "im not hungry" between meals?
LH5515 said:
psyllium husk is a good option also
Click to expand...
raw psyllium husk is leaps and bounds ahead of metamucil bro
LH5515 said:
Have really struggled with it over last 4-6 weeks. Hopeful the worse has now past & we continue to improve in this area
Click to expand...
That's what EVO is here for brother... to get us through the struggles!
LH5515 said:
My GH levels were off the scale (> 40ng/L) on last blood test (refer previous log if interested) on just 5IU IM pin 2 hrs before bloods drawn. Insane!!
Click to expand...
Love it!!
LH5515 said:
Supplementation
Click to expand...
I'd throw in 3g Vitamin C a day. If you research VitC for bodybuilders this makes sense.
LH5515 said:
Yet to try the sdrol yet! That should be fun.
Click to expand...
Oh please keep me updated on this. It's my new favourite "never tried it" compound and I have a satchel of them LOL
LH5515 said:
HGH 4IU / per day before bed
Click to expand...
Why not the 5iu from before LOL :ROFLMAO:
LH5515 said:
Still no alcohol- no plans either to have a drink !!
Click to expand...
Atta boy. No need for this for the hardcores.

Your personality shows through your log brother and you have an amazing mindset and outlook on your fitness and goals. I'm looking forward to seeing you transform even more!
 
@HarleyGuy - this is incredible feedback thank my brother and thank you for catching up on what I’ve been up to 🙏🙏🙏

Im still working out how to use the “quote” function to return comments to each, but rest assured I’ve taken note of all your feedback and will ensure I cover in future logs 🫡

Super motivated and in a very good place. Fortunate to have the support of @shadow labs as my sponser and the entire community

Let’s make 2026 massive 💪💪🔥🔥
 
LH5515 said:
@HarleyGuy - this is incredible feedback thank my brother and thank you for catching up on what I’ve been up to 🙏🙏🙏

Im still working out how to use the “quote” function to return comments to each, but rest assured I’ve taken note of all your feedback and will ensure I cover in future logs 🫡

Super motivated and in a very good place. Fortunate to have the support of @shadow labs as my sponser and the entire community

Let’s make 2026 massive 💪💪🔥🔥
Click to expand...
Let's go brother.🙌🙌
 
Monday 12/01/2026

Exclusively sponsored by @shadow labs. Excited to be involved with this up and coming lab of whom products are jano tested, of the highest quality and customer focused approach to serving the community!

Update

Comprehensive check-in over the weekend with coach to see where things are at. We are pleased to see BW escalation slow right down right around where the coach predicted (80kg) 💪💪

From now onwards - 200-300g weekly increase, circa 0.25% range, will be the target range (depending on visual assessments, performance and feeling). Intent will be to manage nutrition, output and PEDs to keep progression going at a high rate for 3-4 months + before we consider pulling back (assuming health and circumstances are all ok), but open/flexible to increasing / decreasing based on composition and response.

Strength / libido and over-all wellbeing are all really good, suggesting a nice test/estrogen balance and no need for any adjustments here. Blood tests in a couple of weeks will hopefully assist confirm this.

So, the plan will be one more week at 2600KCals to confirm health, weight control recovery etc before we moving in a 6 day training plan (3 ON 1 OFF), likely increase in carbs and we get serious about the BUILD 🔥🔥💪💪

Update on sleep. Significant improvements last week. Best sleep last night in months. No change to sleep supps or routine. I'm hoping the worse of the diet fatigue has now past and this will continue - on this, energy and strength were high this morning. Pushed up loads all round, smashing performance from last week.. massive session in this morning and 🔥🔥 in belly to get back there tomorrow 💪

Fasted Scale Weight - 80.5kg (super super happy here as i had a wedding on Saturday and christening on Sunday where on both nights, ate off plan - back to schedule today. Time to make every 1% count)

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 K
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 - @shadow labs
Nutrition

2600kcal - 240P, 50F, 300C

Training - PUSH

Bench press 3 working sets x 8-12 reps (+ 2 warm up sets)
  1. 1000kg x 10 reps
  2. 100kg x 9 reps
  3. 100kg x 8 reps (failed on rep 9) + 80kg x 6 reps (drop set)
DB Fly Press 3 working sets x 10-12 reps
  1. 26kg x 12 reps
  2. 30kg x 10 reps
  3. 30kg x 9 reps (failed on rep 10)
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
Cable lateral raises (incline bench) 3 working sets x 12-15 reps
  1. 6.25kg x 15 reps
  2. 12.5kg x 12 reps
  3. 12.5g x 12 reps + 3 partials
Weighted Dips 2 sets x max reps possible
  1. 10kg x 9 reps+ BW x 5 reps (drop set)
  2. 10kg x 7 reps + BW x 3 reps (drop set)
Dragon Flags (on decline) - 2 sets x max reps possible
  1. 7 reps
  2. 5 reps

Back at work today... no time this morning for my usual incline walk. Will make up the steps after dinner with an outdoor walk.

Step Target - 12K

Little post workout snap attached 💪
 

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LH5515 said:
Friday 09/01/2026

Exclusively sponsored by @shadow labs. Excited to be involved with this up and coming lab of whom products are jano tested, of the highest quality and customer focused approach to serving the community!

Update

Day 12 Lean Build Phase
.
Mood / energy / motivation continue to improve. Today was no exception. Felt absolutely elite this morning following rest day and couple good nights sleep

Solid Upper body session this morning. Another high intensity heavy volume session where I took some sets to failure, just because 🔥💪

fairly busy day otherwise trying to entertain kids on school holidays. Actually looking forward to work next week for a break 😂

Body appears to be efficiently utilising all the calories. Scale weight this week is (as expected) staying consistent with the average from last week, which I’m super happy about.

Still feeling lean and dry. Loving the look at the moment together with the energy is making is difficult to take the scheduled days off! Having little too much fun

Fasted scale weight this morning - 80.2kg

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
  • Vitamin K
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 - @shadow labs
Nutrition - Training Day

Target 2600kcal (240P 50F 300C)
  • Pre-Workout Meal 6.30am - 407kcal (33P 6F 60C)
    • 40g Oatmeal
    • 80g Banana
    • 25g Whey Isolate
    • 10g Honey
    • 10g Peanut Butter Powder
  • Intra-Workout 7.30am - 100kcal (0P 0F 25C)
    • Staminade Mix 30g
  • Post-Workout / Breakfast 9.30am - 380kcal (45P 7F 40C)
    • 300g Egg Whites
    • 1 x whole egg
    • 2 slices (65g) Coles low carb slice bread
    • 15g BBQ sauce (measured!!)
  • Mid-Morning Snack - 147kcals (2P 1F 37C)
    • 50g Watermelon
    • 150g Rockmelon
    • 150g Pineapple
  • Lunch 1.30pm- 535kcals (62P 13F 39C)
    • 250g 95/5 ground beef
    • 350g spud lite potatoes
    • 75g broccoli
    • 15g Hot Sauce (measured!!)
  • Mid-Arvo Snack / treat - 177kcal (12P 6F 23C)
    • Musclenation Pistachio Protein Bar
  • Dinner - 534kcal (58P 9F 57C)
    • 275g Chicken Breast (grilled)
    • 160g Jasmine Rice
    • 75g Broccoli
    • 15g Hot Chilli Sauce (measured!!)
  • Pre-Bed Snack - 275kcal (34P 2F 28C)
    • 200g YoPro Vanilla Yogurt
    • 500g Sugar free Jelly
    • 200g Frozen Berries
    • 10g Pistachio Whey Protein (mixed into yogurt)
Actual Calories Consumed - 2556kCal (246P 43P 308C)

Some meal photos attached

Training - Upper

Supinated weighted pull ups 3 working sets x 3-5 reps + 1 sets BW
  1. 20kg x 6 reps
  2. 25kg x 4 reps (+ 3 partials)
  3. 25kg x 4 reps (+ 3 partials)
  4. BW x 8 reps (5 sec negatives)
Barbell overhead press 2 working sets x 8-10 reps (+ 2 feeler sets)
  1. 60kg x 8reps
  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 9 reps (failed at 10)
Suspension TRX row 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 (pin- loaded) (+ 2 feeler sets)
  1. 46kg x 12 reps
  2. 53kg x 10 reps + drop set 36kg x 6 reps
Suspension curls (TRX) 2 BW sets x 12- 15 reps
  1. BW x 14 reps
  2. BW x 12 reps
DB lateral raise 1 x 15-20 reps + 2 x 5sec rest/pause
  1. 12kg x 15 reps + 12kg x 10 reps + 12 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% + 45min outdoor walk with kids

Target steps for today - 18k (little high for build phase, but unintentional. Most of day on feet with kids!)

Physique update - Couple Post Workout Pictures attach. Rear back and bis really show the amount of work needed on hammys, lacking greatly. Major focus this year
Click to expand...
Looking really good in these photos mate. Crazy detail all over but your back in particular. 25kg added on pull-ups is pretty impressive.

Meals look good too.
LH5515 said:
Saturday 10/01/2026

Exclusively sponsored by @shadow labs. Excited to be involved with this up and coming lab of whom products are jano tested, of the highest quality and customer focused approach to serving the community!

Update

Day 13 Lean Build Phase

Week done ✅ massive leg session this morning. I’m just leaving nothing in the gym at this point. These puppy’s need to catch up 💪

Increased load on all exercise vs last weeks effort - so strength continues to improve 💪

Definitely have seperation between quad/hammys now. Will continue to work on the mass!

Check in tomorrow with coach. Expecting some tweaks to nutrition (slight increase) as average weight increase this week 150-200g but we are going super slow, chance we’ll stay put for another week and gather more data!
Mood / sleep/ energy / motivation continue to improve. Very happy where these are tracking, especially with work starting up next week and back to the long days!

Have a wedding tonight & christening tomorrow night. Lots of fun with family but will struggle to take my Tupperware of chicken rice broccoli to these events 😂 😂 will need to behave so somehow with food

Still no alcohol- no plans either to have a drink !!

Fasted scale weight this morning - 80.5kg

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 K
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 - @shadow labs
Nutrition - Training Day

Target 2600kcal (240P 50F 300C)

Training - Lower 2

Walking lunges 10 steps (ES) x 2 sets warm up - 10kg DB (ES)

Seated Hamstring Curls 4 working sets x 8-12 reps + 10 sec rest / pause on final
  1. 82kg x 10 reps
  2. 82kg x 10 reps
  3. 85kg x 9 reps
  4. 85kg x 9 reps + 85kg x 7 reps
Plate-Loaded Hip Thrust Machine 1 top set x 12-15 reps (+ 3 feeler sets)
  1. 7 plates total (3.5 ES) x 12 reps (top set) with 2 second pause at stretch position
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. 40kg DB x 12 reps
  2. 40kg DB x 12 reps
Seated calf raise plate load machine 3 working set x 8-12 reps + partials on last set
  1. 70kg x 12 reps
  2. 80kg x 10 reps
  3. 80kg x 8 reps + 3 partials
Decline weights Russian twist 2 x 8-10 reps
  1. 20kg plate x 10 reps (each side)
  2. 20kg plate x 8 reps (each side)
20min post session incline walk treadmill. 5.5km @ 7% incline.

Step target today - 12k

Photos attached - fasted / no pump first thing this morning. Side leg @ gym. Hammys on my radar!!!
Click to expand...
Awesome update. Love the commentary. Nice leg workout. Do you get hamstring cramps during hip thrusts doing leg curls beforehand?
 
waggat said:
Looking really good in these photos mate. Crazy detail all over but your back in particular. 25kg added on pull-ups is pretty impressive.

Meals look good too.
Click to expand...

Appreciate it brother 🙏🙏. 2024/ 2025 I spent a lot of time and effort bringing up the back. The development has been really pleasing. 2026 will be the year of the legs 🦵 🔥🔥 and balancing a upper/lower body 🤞

Meals are fairly standard. I eat the same menu day in day out - 6 of 7 days and try to prep lunch/dinner couple days in advance to make sure I stay accountable 👌

waggat said:
Awesome update. Love the commentary. Nice leg workout. Do you get hamstring cramps during hip thrusts doing leg curls beforehand?
Click to expand...

No, I haven’t yet 🤞😂


Thanks brother for stopping past and catching up on what I’ve been up to. Appreciate the support 🙏
 
LH5515 said:
Monday 12/01/2026

Exclusively sponsored by @shadow labs. Excited to be involved with this up and coming lab of whom products are jano tested, of the highest quality and customer focused approach to serving the community!

Update

Comprehensive check-in over the weekend with coach to see where things are at. We are pleased to see BW escalation slow right down right around where the coach predicted (80kg) 💪💪

From now onwards - 200-300g weekly increase, circa 0.25% range, will be the target range (depending on visual assessments, performance and feeling). Intent will be to manage nutrition, output and PEDs to keep progression going at a high rate for 3-4 months + before we consider pulling back (assuming health and circumstances are all ok), but open/flexible to increasing / decreasing based on composition and response.

Strength / libido and over-all wellbeing are all really good, suggesting a nice test/estrogen balance and no need for any adjustments here. Blood tests in a couple of weeks will hopefully assist confirm this.

So, the plan will be one more week at 2600KCals to confirm health, weight control recovery etc before we moving in a 6 day training plan (3 ON 1 OFF), likely increase in carbs and we get serious about the BUILD 🔥🔥💪💪

Update on sleep. Significant improvements last week. Best sleep last night in months. No change to sleep supps or routine. I'm hoping the worse of the diet fatigue has now past and this will continue - on this, energy and strength were high this morning. Pushed up loads all round, smashing performance from last week.. massive session in this morning and 🔥🔥 in belly to get back there tomorrow 💪

Fasted Scale Weight - 80.5kg (super super happy here as i had a wedding on Saturday and christening on Sunday where on both nights, ate off plan - back to schedule today. Time to make every 1% count)

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 K
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 - @shadow labs
Nutrition

2600kcal - 240P, 50F, 300C

Training - PUSH

Bench press 3 working sets x 8-12 reps (+ 2 warm up sets)
  1. 1000kg x 10 reps
  2. 100kg x 9 reps
  3. 100kg x 8 reps (failed on rep 9) + 80kg x 6 reps (drop set)
DB Fly Press 3 working sets x 10-12 reps
  1. 26kg x 12 reps
  2. 30kg x 10 reps
  3. 30kg x 9 reps (failed on rep 10)
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
Cable lateral raises (incline bench) 3 working sets x 12-15 reps
  1. 6.25kg x 15 reps
  2. 12.5kg x 12 reps
  3. 12.5g x 12 reps + 3 partials
Weighted Dips 2 sets x max reps possible
  1. 10kg x 9 reps+ BW x 5 reps (drop set)
  2. 10kg x 7 reps + BW x 3 reps (drop set)
Dragon Flags (on decline) - 2 sets x max reps possible
  1. 7 reps
  2. 5 reps

Back at work today... no time this morning for my usual incline walk. Will make up the steps after dinner with an outdoor walk.

Step Target - 12K

Little post workout snap attached 💪
Click to expand...
wow some hard abs :D very nice pump from the dips there @LH5515 you are doing well growing with your coach!

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
@Trenhead3cc

LH5515 said:
Ohhhh it’s a TOUCHDOWN 🔥🔥

Team @shadow labs deliver again. 24 hours turnaround FFS don’t know how they do it 🤷🤷

Little top up on some of the best fertiliser in town…

Thank you team for supporting my build phase 💪💪
Click to expand...
beautiful touchdown @shadow labs !
 
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