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

[Trenhead3cc]

Looking good bro!
Nice log update and structure!

 

[HarleyGuy]

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

Phenominal pec development and abs. And beautiful touchdown too! I noticed that 1000kg typo haha.

 

[Trenhead3cc]

Phenominal pec development and abs. And beautiful touchdown too! I noticed that 1000kg typo haha.

I noticed it too! I was like hang on haha

 

[Allupfromhere]

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

Fuck your a weapon bro big time
Just makes me want to train every time you post a photo up lol.

Im sitting back here like "I just wanna look like that...."

 

[LH5515]

Fuck your a weapon bro big time
Just makes me want to train every time you post a photo up lol.

Im sitting back here like "I just wanna look like that...."

Thanks brother appreciate it bro. How’s your training going?

But I still know @Wolfenstein is your first crush

Phenominal pec development and abs. And beautiful touchdown too! I noticed that 1000kg typo haha.

Thanks brother things are tracking in the right direction at the moment

thought I’d better jump in first on the typo!! 1000kg is a little extreme!!

 

[LH5515]

wow some hard abs very nice pump from the dips there @LH5515 you are doing well growing with your coach!

Thank you brother @LevButlerov appreciate you. Early days.. but everything is progressing in the right direction. Important I stay focused and motivated

 

[HarleyGuy]

thought I’d better jump in first on the typo!! 1000kg is a little extreme!!

What made it extra funny was it was the first weight listed before the other two so as one reads it, it looks like that was your 3 set weight and I was like WTF must be a PR/PB!!! LMAO

 

[Dreamer]

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

Looking crazy good man! Solid training as always, and nice shadow touchdown! Looks the goods

 

[LH5515]

Looking crazy good man! Solid training as always, and nice shadow touchdown! Looks the goods

Thanks brother appreciate you stopping past.

@shadow labs products haven’t missed a beat so far. Enjoying this phase a lot and will only get better

 

[LevButlerov]

Thank you brother @LevButlerov appreciate you. Early days.. but everything is progressing in the right direction. Important I stay focused and motivated

EVO family love and support your way @LH5515

 

[Allupfromhere]

Thanks brother appreciate it bro. How’s your training going?

But I still know @Wolfenstein is your first crush

Thanks brother things are tracking in the right direction at the moment

thought I’d better jump in first on the typo!! 1000kg is a little extreme!!

Training is locked brother everything is where it should be now so we just get to work

Broo dont be like that hahaha

 

[LH5515]

Training is locked brother everything is where it should be now so we just get to work

Broo dont be like that hahaha

Hahaha

Bro super pumped for next week…soft start complete. Recovered. Healthy. Energy.

Officially the build phase commences. Beast mode in the kitchen and gym!

Move to a 6 day split. New programs are fukn delicious

 

[Allupfromhere]

Hahaha

Bro super pumped for next week…soft start complete. Recovered. Healthy. Energy.

Officially the build phase commences. Beast mode in the kitchen and gym!

Move to a 6 day split. New programs are fukn delicious

Fuck yes brother putting a stamp on 2026 for sure!

 

[Allupfromhere]

What catagory you looking to compete in?

 

[LH5515]

What catagory you looking to compete in?

Not sure if body building or classic. May be next year.

Depending on lower body progression

Will make a call 20 weeks out from October show - but won’t go in for the sake of it. Only if I feel I can be competitive

Right now. Just enjoying the ride

 

[Allupfromhere]

Only if I feel I can be competitive

Im exactly the same bro. Hopefully in the next 2 years ill have a half decent starting point

 

[LH5515]

Im exactly the same bro. Hopefully in the next 2 years ill have a half decent starting point

I got ya bro

You and I will smash this out. Fuk Christmas this year will look different

 

[LH5515]

Tuesday 13/01/2026

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 16 Lean Build Phase

Not a lot to report today. Feeling as good as can be to be honest. Energy High. Nutrition on point. Just dialed in and focused on my task at hand.

Back at work after 4 weeks off over Christmas and New Years, so brought forward the alarm 4.30am today to ensure i get some food in before the 5.30-6am session and make sure i have enough time for my incline walk post session

Massive pumps this morning. Intensity high. Increase load across entire session. Back / Biceps, one of my favourite days of the week. Mix all this with quality @shadow labs fertilizer, the results are attached

Fasted Scale Weight - 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

2600kcal - 240P, 50F, 300C

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. 28kg x 15 reps
2. 31.5kg x 12 reps

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

1. 96kg x 12 reps
2. 96kg x 10 reps
3. 103kg x 10 reps

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

1. 28.75kg x 10 reps (ES)
2. 31.5kg x 10 reps (ES)

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

1. 18kg x 8 reps
2. 18kg x 8 reps
3. 20kg x 6 reps
4. 20kg x 6 reps + 20kg x 3 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

Machine ab crunches 2 sets x 12-15 reps + super set ab wheel

1. 50kg x 15 reps + 10 reps ab wheel on knees
2. 50kg x 15 reps + 10 reps ab wheel on knees

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

Step target - 12k

 

[Allupfromhere]

Tuesday 13/01/2026

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 16 Lean Build Phase

Not a lot to report today. Feeling as good as can be to be honest. Energy High. Nutrition on point. Just dialed in and focused on my task at hand.

Back at work after 4 weeks off over Christmas and New Years, so brought forward the alarm 4.30am today to ensure i get some food in before the 5.30-6am session and make sure i have enough time for my incline walk post session

Massive pumps this morning. Intensity high. Increase load across entire session. Back / Biceps, one of my favourite days of the week. Mix all this with quality @shadow labs fertilizer, the results are attached

Fasted Scale Weight - 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

2600kcal - 240P, 50F, 300C

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. 28kg x 15 reps
2. 31.5kg x 12 reps

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

1. 96kg x 12 reps
2. 96kg x 10 reps
3. 103kg x 10 reps

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

1. 28.75kg x 10 reps (ES)
2. 31.5kg x 10 reps (ES)

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

1. 18kg x 8 reps
2. 18kg x 8 reps
3. 20kg x 6 reps
4. 20kg x 6 reps + 20kg x 3 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

Machine ab crunches 2 sets x 12-15 reps + super set ab wheel

1. 50kg x 15 reps + 10 reps ab wheel on knees
2. 50kg x 15 reps + 10 reps ab wheel on knees

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

Step target - 12k

Fuck bro you looking that pumped im nervous for your skin hahaha. Garden hose running up those biceps

Thats it. 25mg sdrol incoming before this session jk jk jk

 

[LH5515]

Fuck bro you looking that pumped im nervous for your skin hahaha. Garden hose running up those biceps

Thats it. 25mg sdrol incoming before this session jk jk jk

Beast mode bro thick pumps this morning was fukn juicy

Didn’t train at the normal gym either. Was on road today. Scared a few old chooks I think

Garden hoses Your an absolute classic bro

I have a sdrol vial unopened… just waiting for the day

 

[Allupfromhere]

Beast mode bro thick pumps this morning was fukn juicy

Didn’t train at the normal gym either. Was on road today. Scared a few old chooks I think

Garden hoses Your an absolute classic bro

I have a sdrol vial unopened… just waiting for the day

Hahahaha you a fucking weapong brother much love

 

[waggat]

Tuesday 13/01/2026

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 16 Lean Build Phase

Not a lot to report today. Feeling as good as can be to be honest. Energy High. Nutrition on point. Just dialed in and focused on my task at hand.

Back at work after 4 weeks off over Christmas and New Years, so brought forward the alarm 4.30am today to ensure i get some food in before the 5.30-6am session and make sure i have enough time for my incline walk post session

Massive pumps this morning. Intensity high. Increase load across entire session. Back / Biceps, one of my favourite days of the week. Mix all this with quality @shadow labs fertilizer, the results are attached

Fasted Scale Weight - 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

2600kcal - 240P, 50F, 300C

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. 28kg x 15 reps
2. 31.5kg x 12 reps

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

1. 96kg x 12 reps
2. 96kg x 10 reps
3. 103kg x 10 reps

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

1. 28.75kg x 10 reps (ES)
2. 31.5kg x 10 reps (ES)

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

1. 18kg x 8 reps
2. 18kg x 8 reps
3. 20kg x 6 reps
4. 20kg x 6 reps + 20kg x 3 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

Machine ab crunches 2 sets x 12-15 reps + super set ab wheel

1. 50kg x 15 reps + 10 reps ab wheel on knees
2. 50kg x 15 reps + 10 reps ab wheel on knees

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

Step target - 12k

Nice workout mate. Arms looking sick in that photo! Your making those 20's look like baby weights!

 

[LevButlerov]

Tuesday 13/01/2026

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 16 Lean Build Phase

Not a lot to report today. Feeling as good as can be to be honest. Energy High. Nutrition on point. Just dialed in and focused on my task at hand.

Back at work after 4 weeks off over Christmas and New Years, so brought forward the alarm 4.30am today to ensure i get some food in before the 5.30-6am session and make sure i have enough time for my incline walk post session

Massive pumps this morning. Intensity high. Increase load across entire session. Back / Biceps, one of my favourite days of the week. Mix all this with quality @shadow labs fertilizer, the results are attached

Fasted Scale Weight - 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

2600kcal - 240P, 50F, 300C

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. 28kg x 15 reps
2. 31.5kg x 12 reps

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

1. 96kg x 12 reps
2. 96kg x 10 reps
3. 103kg x 10 reps

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

1. 28.75kg x 10 reps (ES)
2. 31.5kg x 10 reps (ES)

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

1. 18kg x 8 reps
2. 18kg x 8 reps
3. 20kg x 6 reps
4. 20kg x 6 reps + 20kg x 3 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

Machine ab crunches 2 sets x 12-15 reps + super set ab wheel

1. 50kg x 15 reps + 10 reps ab wheel on knees
2. 50kg x 15 reps + 10 reps ab wheel on knees

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

Step target - 12k

you have massive size, HUGE chest and arms @LH5515 love the yates rows WIN

 

[LH5515]

you have massive size, HUGE chest and arms @LH5515 love the yates rows WIN

Thanks brother @LevButlerov Yes yates row is absolute

 

[LH5515]

Nice workout mate. Arms looking sick in that photo! Your making those 20's look like baby weights!

Thanks brother

they didn't feel like baby weights at the time

 

[LevButlerov]

Thanks brother @LevButlerov Yes yates row is absolute

yates for the win

 

[LH5515]

yates for the win

Can’t argue with that brother

 

[LevButlerov]

Can’t argue with that brother

win

 

[Mobster]

Feeling as good as can be to be honest. Energy High. Nutrition on point. Just dialed in and focused on my task at hand.

It's odd because when I do my very best I border on anxiety

 

[stevesmi]

Tuesday 13/01/2026

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 16 Lean Build Phase

Not a lot to report today. Feeling as good as can be to be honest. Energy High. Nutrition on point. Just dialed in and focused on my task at hand.

Back at work after 4 weeks off over Christmas and New Years, so brought forward the alarm 4.30am today to ensure i get some food in before the 5.30-6am session and make sure i have enough time for my incline walk post session

Massive pumps this morning. Intensity high. Increase load across entire session. Back / Biceps, one of my favourite days of the week. Mix all this with quality @shadow labs fertilizer, the results are attached

Fasted Scale Weight - 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

2600kcal - 240P, 50F, 300C

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. 28kg x 15 reps
2. 31.5kg x 12 reps

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

1. 96kg x 12 reps
2. 96kg x 10 reps
3. 103kg x 10 reps

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

1. 28.75kg x 10 reps (ES)
2. 31.5kg x 10 reps (ES)

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

1. 18kg x 8 reps
2. 18kg x 8 reps
3. 20kg x 6 reps
4. 20kg x 6 reps + 20kg x 3 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

Machine ab crunches 2 sets x 12-15 reps + super set ab wheel

1. 50kg x 15 reps + 10 reps ab wheel on knees
2. 50kg x 15 reps + 10 reps ab wheel on knees

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

Step target - 12k

@LH5515 good job on the bench presses and the different exercises you're doing. I like the machine ab crunches. Those are really different and you can mix up the core training.

 

[LH5515]

@LH5515 good job on the bench presses and the different exercises you're doing. I like the machine ab crunches. Those are really different and you can mix up the core training.

Thanks brother enjoying the variety in this program for sure

 

[stevesmi]

Thanks brother enjoying the variety in this program for sure

A++ good to hear!

 

[ceo]

Tuesday 13/01/2026

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 16 Lean Build Phase

Not a lot to report today. Feeling as good as can be to be honest. Energy High. Nutrition on point. Just dialed in and focused on my task at hand.

Back at work after 4 weeks off over Christmas and New Years, so brought forward the alarm 4.30am today to ensure i get some food in before the 5.30-6am session and make sure i have enough time for my incline walk post session

Massive pumps this morning. Intensity high. Increase load across entire session. Back / Biceps, one of my favourite days of the week. Mix all this with quality @shadow labs fertilizer, the results are attached

Fasted Scale Weight - 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

2600kcal - 240P, 50F, 300C

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. 28kg x 15 reps
2. 31.5kg x 12 reps

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

1. 96kg x 12 reps
2. 96kg x 10 reps
3. 103kg x 10 reps

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

1. 28.75kg x 10 reps (ES)
2. 31.5kg x 10 reps (ES)

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

1. 18kg x 8 reps
2. 18kg x 8 reps
3. 20kg x 6 reps
4. 20kg x 6 reps + 20kg x 3 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

Machine ab crunches 2 sets x 12-15 reps + super set ab wheel

1. 50kg x 15 reps + 10 reps ab wheel on knees
2. 50kg x 15 reps + 10 reps ab wheel on knees

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

Step target - 12k

Bros, I'm liking this for sure. I like the Yates roll machine and I like the incline bench easy bar also in spider curls. That's some good stuff. @LH5515

 

[LH5515]

Bros, I'm liking this for sure. I like the Yates roll machine and I like the incline bench easy bar also in spider curls. That's some good stuff. @LH5515

Thank you brother have some good exercises in this block

 

[ceo]

Thank you brother have some good exercises in this block

bros, keep the iron grind going. We believe in you.

 

[LH5515]

bros, keep the iron grind going. We believe in you.

Appreciate the support and motivation. Sincerely

It’s a privileged we are able to do what we do

 

[Ulter]

Some days you feel super strong, and some days you don't. @LH5515 it's very important to notice a tren and maybe see what can change, but you're doing great.

Thanks brother

they didn't feel like baby weights at the time

 

[ROIDDERS]

Tuesday 13/01/2026

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 16 Lean Build Phase

Not a lot to report today. Feeling as good as can be to be honest. Energy High. Nutrition on point. Just dialed in and focused on my task at hand.

Back at work after 4 weeks off over Christmas and New Years, so brought forward the alarm 4.30am today to ensure i get some food in before the 5.30-6am session and make sure i have enough time for my incline walk post session

Massive pumps this morning. Intensity high. Increase load across entire session. Back / Biceps, one of my favourite days of the week. Mix all this with quality @shadow labs fertilizer, the results are attached

Fasted Scale Weight - 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

2600kcal - 240P, 50F, 300C

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. 28kg x 15 reps
2. 31.5kg x 12 reps

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

1. 96kg x 12 reps
2. 96kg x 10 reps
3. 103kg x 10 reps

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

1. 28.75kg x 10 reps (ES)
2. 31.5kg x 10 reps (ES)

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

1. 18kg x 8 reps
2. 18kg x 8 reps
3. 20kg x 6 reps
4. 20kg x 6 reps + 20kg x 3 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

Machine ab crunches 2 sets x 12-15 reps + super set ab wheel

1. 50kg x 15 reps + 10 reps ab wheel on knees
2. 50kg x 15 reps + 10 reps ab wheel on knees

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

Step target - 12k

@LH5515 fantastic job on this, bro. This is the way you put together a nice workout, and I like how you finished up with some steps and some treadmill.

 

[LH5515]

@LH5515 fantastic job on this, bro. This is the way you put together a nice workout, and I like how you finished up with some steps and some treadmill.

Thank you @ROIDDERS agree tredmil helps with daily step count, especially when busy with work and kids, hard to split into am / pm sessions

 

[2Thick]

Tuesday 13/01/2026

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 16 Lean Build Phase

Not a lot to report today. Feeling as good as can be to be honest. Energy High. Nutrition on point. Just dialed in and focused on my task at hand.

Back at work after 4 weeks off over Christmas and New Years, so brought forward the alarm 4.30am today to ensure i get some food in before the 5.30-6am session and make sure i have enough time for my incline walk post session

Massive pumps this morning. Intensity high. Increase load across entire session. Back / Biceps, one of my favourite days of the week. Mix all this with quality @shadow labs fertilizer, the results are attached

Fasted Scale Weight - 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

2600kcal - 240P, 50F, 300C

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. 28kg x 15 reps
2. 31.5kg x 12 reps

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

1. 96kg x 12 reps
2. 96kg x 10 reps
3. 103kg x 10 reps

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

1. 28.75kg x 10 reps (ES)
2. 31.5kg x 10 reps (ES)

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

1. 18kg x 8 reps
2. 18kg x 8 reps
3. 20kg x 6 reps
4. 20kg x 6 reps + 20kg x 3 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

Machine ab crunches 2 sets x 12-15 reps + super set ab wheel

1. 50kg x 15 reps + 10 reps ab wheel on knees
2. 50kg x 15 reps + 10 reps ab wheel on knees

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

Step target - 12k

Another excellent training session right here. I like the Yates roll machine, and I like the incline bench bicep curl. You're not going to go wrong. @LH5515

 

[LH5515]

Another excellent training session right here. I like the Yates roll machine, and I like the incline bench bicep curl. You're not going to go wrong. @LH5515

Thank you brother @2Thick exercise selection by coach on point this block for sure

Plan will be to transition next week to a new 6 day split (3 on 1 off)… always exciting to see the new program

 

[2Thick]

Thank you brother @2Thick exercise selection by coach on point this block for sure

Plan will be to transition next week to a new 6 day split (3 on 1 off)… always exciting to see the new program

EVO family support and respect

 

[ROIDDERS]

Thank you @ROIDDERS agree tredmil helps with daily step count, especially when busy with work and kids, hard to split into am / pm sessions

It's definitely something that can help.

 

[ceo]

Appreciate the support and motivation. Sincerely

It’s a privileged we are able to do what we do

Bros, I agree. You should be blessed.

 

[RoySimpson]

Tuesday 13/01/2026

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 16 Lean Build Phase

Not a lot to report today. Feeling as good as can be to be honest. Energy High. Nutrition on point. Just dialed in and focused on my task at hand.

Back at work after 4 weeks off over Christmas and New Years, so brought forward the alarm 4.30am today to ensure i get some food in before the 5.30-6am session and make sure i have enough time for my incline walk post session

Massive pumps this morning. Intensity high. Increase load across entire session. Back / Biceps, one of my favourite days of the week. Mix all this with quality @shadow labs fertilizer, the results are attached

Fasted Scale Weight - 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

2600kcal - 240P, 50F, 300C

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. 28kg x 15 reps
2. 31.5kg x 12 reps

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

1. 96kg x 12 reps
2. 96kg x 10 reps
3. 103kg x 10 reps

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

1. 28.75kg x 10 reps (ES)
2. 31.5kg x 10 reps (ES)

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

1. 18kg x 8 reps
2. 18kg x 8 reps
3. 20kg x 6 reps
4. 20kg x 6 reps + 20kg x 3 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

Machine ab crunches 2 sets x 12-15 reps + super set ab wheel

1. 50kg x 15 reps + 10 reps ab wheel on knees
2. 50kg x 15 reps + 10 reps ab wheel on knees

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

Step target - 12k

@LH5515 Looking absolutely jacked bro!

 

[LH5515]

@LH5515 Looking absolutely jacked bro!

Thank you my brother @RoySimpson

Just trying to improve each day my man the community has really helped with motivation and keeping myself accountable

Appreciate your kind words

 

[LH5515]

Friday 16/01/2026

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 19 Lean Build Phase

Not feeling full of energy today as i have been for the past couple weeks.

Will need another week or so to get used to being back at work, the long days have taken it's toll. Generally up at 4.30am, gym at 5.30am-6am then straight off to work, getting home around 7pm.

Sleep has also been interrupted with sick children and teething baby . It was also a late night entertaining guests from overseas - so its all happening in my household at the moment. This weeks sleep average is in the order of 5-6 hours. Have a little to make up over the weekend.

Not surprised today's session wasn't to the intensity and standard of the rest of the week, however, managed to maintain loads and reps achieved during the equivalent session last week, which i was super pleased about and pumps where still decent.

Have experienced some bloating this week, which has seemed to settle. Little surprising as I've been eating the same foods for past few weeks without deviation. Fluid dynamics is complicated at the best of times, but may play with a couple of things over the course of next week and see if i can work out what the trigger was. Appetite / hunger under control for now but no issues getting the food in.

Scale weight remains fairly consistent, although have spilled over slightly, noticeable mostly in lower ab area. Still very full, lean and dry otherwise

Fasted Scale Weight - 80.7kg

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
• Psyllium husk 10g

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) - @shadow labs
• HGH 4IU / per day before bed - @shadow labs

Nutrition

Nutrition - Training Day

Target 2600kcal (240P 50F 300C). Actual 2554Kcal (250P 41F 306C)

• Pre-Workout Meal 5.30am - 371kacl (24P 2F 67C)
  • 20g corn cakes
  • 100g Banana
  • 20g protein water
  • 15g Honey
  • Black coffee
  • Pre work our drink on way to gym
• Intra-Workout 7.30am - 100kcal (0P 0F 25C)
  • Staminade Mix 30g
• Post-Workout / Breakfast 9.00am - 579Kcal (50P 10F 82C)
  • 60g Oatmeal
  • 250g frozen berries
  • 40g Whey Isolate
  • 15g Peanut butter powder
• Lunch 1.00pm- 537kcal (62P 13F 39C)
  • 250g 95/5 ground beef
  • 350g spud lite potatoes
  • 100g asparagus
  • 15g hot sauce
• Mid-Arvo Snack / treat 3.30pm - 177kcal (12P 6F 23C)
  • Musclenation Pistachio Protein Bar
  • Black Coffee
• Dinner 6.30/7pm - 595kg (67P 10F 58C)
  • 300g Chicken Breast (raw)
  • 165g Jasmine Rice
  • 75g Broccoli
  • 15g hot sauce
• Pre-Bed Snack 9.30pm - 197kcal (34P 0F 12C)
  • 200g YoPro Vanilla Yogurt
  • 500g Sugar free Jelly
  • 10g Pistachio Whey Protein (mixed into yogurt)

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 7 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. 60kg x 12 reps
2. 70kg x 10 reps

Smith machine inverted row 2 working sets x 15-20 reps

1. BW x 15 reps
2. BW x 12 reps + 3 partials

Preacher curls 2 working sets x 12-15 reps (SA plate loaded) (+ 1 feeler sets)

1. 12.5kg x 12 reps (ES)
2. 12.5 x 12 reps + drop set 7.5kg 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. 15kg x 15 reps + 15kg x 7 reps + 15kg x 5 reps + 3 straight arm partials

Hanging toes to bar (core) 2 set x max + super set push ups x max

1. BW x 10 reps + 22 push ups
2. BW x 8 reps + 20 push ups

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

Target steps for today - 12k

Physique update attached

 

[LevButlerov]

Friday 16/01/2026

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 19 Lean Build Phase

Not feeling full of energy today as i have been for the past couple weeks.

Will need another week or so to get used to being back at work, the long days have taken it's toll. Generally up at 4.30am, gym at 5.30am-6am then straight off to work, getting home around 7pm.

Sleep has also been interrupted with sick children and teething baby . It was also a late night entertaining guests from overseas - so its all happening in my household at the moment. This weeks sleep average is in the order of 5-6 hours. Have a little to make up over the weekend.

Not surprised today's session wasn't to the intensity and standard of the rest of the week, however, managed to maintain loads and reps achieved during the equivalent session last week, which i was super pleased about and pumps where still decent.

Have experienced some bloating this week, which has seemed to settle. Little surprising as I've been eating the same foods for past few weeks without deviation. Fluid dynamics is complicated at the best of times, but may play with a couple of things over the course of next week and see if i can work out what the trigger was. Appetite / hunger under control for now but no issues getting the food in.

Scale weight remains fairly consistent, although have spilled over slightly, noticeable mostly in lower ab area. Still very full, lean and dry otherwise

Fasted Scale Weight - 80.7kg

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
• Psyllium husk 10g

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) - @shadow labs
• HGH 4IU / per day before bed - @shadow labs

Nutrition

Nutrition - Training Day

Target 2600kcal (240P 50F 300C). Actual 2554Kcal (250P 41F 306C)

• Pre-Workout Meal 5.30am - 371kacl (24P 2F 67C)
  • 20g corn cakes
  • 100g Banana
  • 20g protein water
  • 15g Honey
  • Black coffee
  • Pre work our drink on way to gym
• Intra-Workout 7.30am - 100kcal (0P 0F 25C)
  • Staminade Mix 30g
• Post-Workout / Breakfast 9.00am - 579Kcal (50P 10F 82C)
  • 60g Oatmeal
  • 250g frozen berries
  • 40g Whey Isolate
  • 15g Peanut butter powder
• Lunch 1.00pm- 537kcal (62P 13F 39C)
  • 250g 95/5 ground beef
  • 350g spud lite potatoes
  • 100g asparagus
  • 15g hot sauce
• Mid-Arvo Snack / treat 3.30pm - 177kcal (12P 6F 23C)
  • Musclenation Pistachio Protein Bar
  • Black Coffee
• Dinner 6.30/7pm - 595kg (67P 10F 58C)
  • 300g Chicken Breast (raw)
  • 165g Jasmine Rice
  • 75g Broccoli
  • 15g hot sauce
• Pre-Bed Snack 9.30pm - 197kcal (34P 0F 12C)
  • 200g YoPro Vanilla Yogurt
  • 500g Sugar free Jelly
  • 10g Pistachio Whey Protein (mixed into yogurt)

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 7 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. 60kg x 12 reps
2. 70kg x 10 reps

Smith machine inverted row 2 working sets x 15-20 reps

1. BW x 15 reps
2. BW x 12 reps + 3 partials

Preacher curls 2 working sets x 12-15 reps (SA plate loaded) (+ 1 feeler sets)

1. 12.5kg x 12 reps (ES)
2. 12.5 x 12 reps + drop set 7.5kg 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. 15kg x 15 reps + 15kg x 7 reps + 15kg x 5 reps + 3 straight arm partials

Hanging toes to bar (core) 2 set x max + super set push ups x max

1. BW x 10 reps + 22 push ups
2. BW x 8 reps + 20 push ups

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

Target steps for today - 12k

Physique update attached

You look good ripped strong thick! @LH5515 but the sleep is the issue why you have no energy for sure.

good volume on arms though!

 

[LH5515]

You look good ripped strong thick! @LH5515 but the sleep is the issue why you have no energy for sure.

good volume on arms though!

Thank you brother

Yes, sleep remains a WIP. Has definitely been a long week though. Good news… weekend is here rest recover and go again

 

[LevButlerov]

Thank you brother

Yes, sleep remains a WIP. Has definitely been a long week though. Good news… weekend is here rest recover and go again

get weekend rest

 

[Allupfromhere]

Friday 16/01/2026

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 19 Lean Build Phase

Not feeling full of energy today as i have been for the past couple weeks.

Will need another week or so to get used to being back at work, the long days have taken it's toll. Generally up at 4.30am, gym at 5.30am-6am then straight off to work, getting home around 7pm.

Sleep has also been interrupted with sick children and teething baby . It was also a late night entertaining guests from overseas - so its all happening in my household at the moment. This weeks sleep average is in the order of 5-6 hours. Have a little to make up over the weekend.

Not surprised today's session wasn't to the intensity and standard of the rest of the week, however, managed to maintain loads and reps achieved during the equivalent session last week, which i was super pleased about and pumps where still decent.

Have experienced some bloating this week, which has seemed to settle. Little surprising as I've been eating the same foods for past few weeks without deviation. Fluid dynamics is complicated at the best of times, but may play with a couple of things over the course of next week and see if i can work out what the trigger was. Appetite / hunger under control for now but no issues getting the food in.

Scale weight remains fairly consistent, although have spilled over slightly, noticeable mostly in lower ab area. Still very full, lean and dry otherwise

Fasted Scale Weight - 80.7kg

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
• Psyllium husk 10g

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) - @shadow labs
• HGH 4IU / per day before bed - @shadow labs

Nutrition

Nutrition - Training Day

Target 2600kcal (240P 50F 300C). Actual 2554Kcal (250P 41F 306C)

• Pre-Workout Meal 5.30am - 371kacl (24P 2F 67C)
  • 20g corn cakes
  • 100g Banana
  • 20g protein water
  • 15g Honey
  • Black coffee
  • Pre work our drink on way to gym
• Intra-Workout 7.30am - 100kcal (0P 0F 25C)
  • Staminade Mix 30g
• Post-Workout / Breakfast 9.00am - 579Kcal (50P 10F 82C)
  • 60g Oatmeal
  • 250g frozen berries
  • 40g Whey Isolate
  • 15g Peanut butter powder
• Lunch 1.00pm- 537kcal (62P 13F 39C)
  • 250g 95/5 ground beef
  • 350g spud lite potatoes
  • 100g asparagus
  • 15g hot sauce
• Mid-Arvo Snack / treat 3.30pm - 177kcal (12P 6F 23C)
  • Musclenation Pistachio Protein Bar
  • Black Coffee
• Dinner 6.30/7pm - 595kg (67P 10F 58C)
  • 300g Chicken Breast (raw)
  • 165g Jasmine Rice
  • 75g Broccoli
  • 15g hot sauce
• Pre-Bed Snack 9.30pm - 197kcal (34P 0F 12C)
  • 200g YoPro Vanilla Yogurt
  • 500g Sugar free Jelly
  • 10g Pistachio Whey Protein (mixed into yogurt)

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 7 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. 60kg x 12 reps
2. 70kg x 10 reps

Smith machine inverted row 2 working sets x 15-20 reps

1. BW x 15 reps
2. BW x 12 reps + 3 partials

Preacher curls 2 working sets x 12-15 reps (SA plate loaded) (+ 1 feeler sets)

1. 12.5kg x 12 reps (ES)
2. 12.5 x 12 reps + drop set 7.5kg 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. 15kg x 15 reps + 15kg x 7 reps + 15kg x 5 reps + 3 straight arm partials

Hanging toes to bar (core) 2 set x max + super set push ups x max

1. BW x 10 reps + 22 push ups
2. BW x 8 reps + 20 push ups

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

Target steps for today - 12k

Physique update attached

Shows how beneficial it is to be the right level of lean before you push.. can identify changes alot easier and make more accurate decisions when needed. You dont look bloated though brother hahaha

 

[LH5515]

Shows how beneficial it is to be the right level of lean before you push.. can identify changes alot easier and make more accurate decisions when needed. You dont look bloated though brother hahaha

Agree bro! Settled well today. Past couple days were a different story

 

[LH5515]

Saturday 17/01/2026

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 20 Lean Build Phase

Amazing what a good night sleep can achieve. Managed 6 hours last night, but solid - deep and unbroken. Woke up feeling like a new person compared with past couple of days

Energy / mood good. Lean and dry this morning. Body feeling really good.

Just in time for a massive leg day !! Even threw in some arm supersets and the end as I was having such an awesome season (and it’s Saturday ) . Load increases all round. Rep increases all round. Intensity high. Perfect way to finish off the week

We check in and rest tomorrow. New 6 day split next week as the real push starts. Time for beast mode

Lets fukn gooo!!! Motivation high. Pumped dialled in & focused

@shadow labs little shout out. Have been on HGH for a couple weeks now. Recovery has been incredible - no aches or pans in joints & general soreness comes and goes. Definitely helps with evening wind down and falling asleep (but my kids don’t ). Mast E is absolute . I’m dry as hell!! No PIP on mast or test. Smooooth as butter

Bloods in a few weeks to check test levels, E2, GH, IGF1 and general health !!

Appreciate the support, advice and quality supplements. Amazing team doing big things in such a small amount of time.

Fasted Scale Weight - 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
• Psyllium husk 10g

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) - @shadow labs
• HGH 4IU / per day before bed - @shadow labs

Nutrition

Nutrition - Training Day

Target 2600kcal (240P 50F 300C) - refer yesterday’s log for an example day of food. I typically eat the same food each day so I can control variables

Training - LOWER 2
Walking lunges 12 steps (ES) x 2 sets warm up - 10kg DB (ES)

Lying Hamstring Curls 4 working sets x 8-12 reps + 10 sec rest / pause on final

1. 53kg x 10 reps
2. 53kg x 12 reps
3. 60kg x 9 reps
4. 60kg x 8 reps + 60kg x 6 reps

Plate-Loaded Hip Thrust Machine 1 top set x 12-15 reps (+ 2 feeler sets)

1. 8 plates total (4 ES) x 12 reps (top set) with 2 second pause at stretch position

Leg Press 1 top set x 15-20 reps (+ 2 feeler sets)

1. 10 plates total (5 ES) x 15 reps (top set)

Close foot pendulum squat (quad focused) squats 2 working set x 8-10 reps

1. 60kg x 12 reps
2. 60kg x 8 reps + 40kg x 6 reps drop set

Smith machine calf raise 3 working set x 8-12 reps + partials on last set

1. 100kg x 10 reps
2. 100kg x 10 reps
3. 100kg x 8 reps + 3 partials

Superset EZ bar bicep curls & incline skull crusher 3 x 10-12 reps

1. 30kg EZ - 12 reps curls + 12 reps SC
2. 35kg EZ - 12 reps curls + 10 reps SC
3. 35kg EZ - 10 reps curls + 10 reps SC

Superset standing DB SA bicep curls + DB overhead tricep extension 2 sets x 12 reps

1. 15kg x 12 reps curls + 32.5kg x 12 reps o/h ext
2. 15jg x 12 reps curls + 35kg x 10 reps o/h ext

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)

25min post session incline walk treadmill. 5.5km @ 7% incline.

Had some good pumps / vascularity in the quads. Separation between quad / hammy’s continues to improve. Legs will remain key focus for mass in 2026

End of week physique update attached

 

[shadow labs]

Dry and juicy

 

[LH5515]

Dry and juicy

 

[waggat]

Friday 16/01/2026

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 19 Lean Build Phase

Not feeling full of energy today as i have been for the past couple weeks.

Will need another week or so to get used to being back at work, the long days have taken it's toll. Generally up at 4.30am, gym at 5.30am-6am then straight off to work, getting home around 7pm.

Sleep has also been interrupted with sick children and teething baby . It was also a late night entertaining guests from overseas - so its all happening in my household at the moment. This weeks sleep average is in the order of 5-6 hours. Have a little to make up over the weekend.

Not surprised today's session wasn't to the intensity and standard of the rest of the week, however, managed to maintain loads and reps achieved during the equivalent session last week, which i was super pleased about and pumps where still decent.

Have experienced some bloating this week, which has seemed to settle. Little surprising as I've been eating the same foods for past few weeks without deviation. Fluid dynamics is complicated at the best of times, but may play with a couple of things over the course of next week and see if i can work out what the trigger was. Appetite / hunger under control for now but no issues getting the food in.

Scale weight remains fairly consistent, although have spilled over slightly, noticeable mostly in lower ab area. Still very full, lean and dry otherwise

Fasted Scale Weight - 80.7kg

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
• Psyllium husk 10g

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) - @shadow labs
• HGH 4IU / per day before bed - @shadow labs

Nutrition

Nutrition - Training Day

Target 2600kcal (240P 50F 300C). Actual 2554Kcal (250P 41F 306C)

• Pre-Workout Meal 5.30am - 371kacl (24P 2F 67C)
  • 20g corn cakes
  • 100g Banana
  • 20g protein water
  • 15g Honey
  • Black coffee
  • Pre work our drink on way to gym
• Intra-Workout 7.30am - 100kcal (0P 0F 25C)
  • Staminade Mix 30g
• Post-Workout / Breakfast 9.00am - 579Kcal (50P 10F 82C)
  • 60g Oatmeal
  • 250g frozen berries
  • 40g Whey Isolate
  • 15g Peanut butter powder
• Lunch 1.00pm- 537kcal (62P 13F 39C)
  • 250g 95/5 ground beef
  • 350g spud lite potatoes
  • 100g asparagus
  • 15g hot sauce
• Mid-Arvo Snack / treat 3.30pm - 177kcal (12P 6F 23C)
  • Musclenation Pistachio Protein Bar
  • Black Coffee
• Dinner 6.30/7pm - 595kg (67P 10F 58C)
  • 300g Chicken Breast (raw)
  • 165g Jasmine Rice
  • 75g Broccoli
  • 15g hot sauce
• Pre-Bed Snack 9.30pm - 197kcal (34P 0F 12C)
  • 200g YoPro Vanilla Yogurt
  • 500g Sugar free Jelly
  • 10g Pistachio Whey Protein (mixed into yogurt)

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 7 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. 60kg x 12 reps
2. 70kg x 10 reps

Smith machine inverted row 2 working sets x 15-20 reps

1. BW x 15 reps
2. BW x 12 reps + 3 partials

Preacher curls 2 working sets x 12-15 reps (SA plate loaded) (+ 1 feeler sets)

1. 12.5kg x 12 reps (ES)
2. 12.5 x 12 reps + drop set 7.5kg 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. 15kg x 15 reps + 15kg x 7 reps + 15kg x 5 reps + 3 straight arm partials

Hanging toes to bar (core) 2 set x max + super set push ups x max

1. BW x 10 reps + 22 push ups
2. BW x 8 reps + 20 push ups

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

Target steps for today - 12k

Physique update attached

Geez mate... that's a bit you had going on with the long work hours, sick kids and teething baby. I'd excused you after the first one.

Still a good looking workout and looking real good in the photos.

 

[LH5515]

Geez mate... that's a bit you had going on with the long work hours, sick kids and teething baby. I'd excused you after the first one.

Still a good looking workout and looking real good in the photos.

Hahaha just life brother! We can only control what we can control hey

I try to stay as consistent with nutrition and training as I can. Some days better than others!

Appreciate your feedback happy where things are at and the week has still been fairly successful and to plan

 

[Allupfromhere]

Saturday 17/01/2026

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 20 Lean Build Phase

Amazing what a good night sleep can achieve. Managed 6 hours last night, but solid - deep and unbroken. Woke up feeling like a new person compared with past couple of days

Energy / mood good. Lean and dry this morning. Body feeling really good.

Just in time for a massive leg day !! Even threw in some arm supersets and the end as I was having such an awesome season (and it’s Saturday ) . Load increases all round. Rep increases all round. Intensity high. Perfect way to finish off the week

We check in and rest tomorrow. New 6 day split next week as the real push starts. Time for beast mode

Lets fukn gooo!!! Motivation high. Pumped dialled in & focused

@shadow labs little shout out. Have been on HGH for a couple weeks now. Recovery has been incredible - no aches or pans in joints & general soreness comes and goes. Definitely helps with evening wind down and falling asleep (but my kids don’t ). Mast E is absolute . I’m dry as hell!! No PIP on mast or test. Smooooth as butter

Bloods in a few weeks to check test levels, E2, GH, IGF1 and general health !!

Appreciate the support, advice and quality supplements. Amazing team doing big things in such a small amount of time.

Fasted Scale Weight - 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
• Psyllium husk 10g

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) - @shadow labs
• HGH 4IU / per day before bed - @shadow labs

Nutrition

Nutrition - Training Day

Target 2600kcal (240P 50F 300C) - refer yesterday’s log for an example day of food. I typically eat the same food each day so I can control variables

Training - LOWER 2
Walking lunges 12 steps (ES) x 2 sets warm up - 10kg DB (ES)

Lying Hamstring Curls 4 working sets x 8-12 reps + 10 sec rest / pause on final

1. 53kg x 10 reps
2. 53kg x 12 reps
3. 60kg x 9 reps
4. 60kg x 8 reps + 60kg x 6 reps

Plate-Loaded Hip Thrust Machine 1 top set x 12-15 reps (+ 2 feeler sets)

1. 8 plates total (4 ES) x 12 reps (top set) with 2 second pause at stretch position

Leg Press 1 top set x 15-20 reps (+ 2 feeler sets)

1. 10 plates total (5 ES) x 15 reps (top set)

Close foot pendulum squat (quad focused) squats 2 working set x 8-10 reps

1. 60kg x 12 reps
2. 60kg x 8 reps + 40kg x 6 reps drop set

Smith machine calf raise 3 working set x 8-12 reps + partials on last set

1. 100kg x 10 reps
2. 100kg x 10 reps
3. 100kg x 8 reps + 3 partials

Superset EZ bar bicep curls & incline skull crusher 3 x 10-12 reps

1. 30kg EZ - 12 reps curls + 12 reps SC
2. 35kg EZ - 12 reps curls + 10 reps SC
3. 35kg EZ - 10 reps curls + 10 reps SC

Superset standing DB SA bicep curls + DB overhead tricep extension 2 sets x 12 reps

1. 15kg x 12 reps curls + 32.5kg x 12 reps o/h ext
2. 15jg x 12 reps curls + 35kg x 10 reps o/h ext

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)

25min post session incline walk treadmill. 5.5km @ 7% incline.

Had some good pumps / vascularity in the quads. Separation between quad / hammy’s continues to improve. Legs will remain key focus for mass in 2026

End of week physique update attached

Fuck bro everday step is a success for you brother. Just pure elite execution. Can only hope my push moves as effective as yours well done bro

Hahaha just life brother! We can only control what we can control hey

I try to stay as consistent with nutrition and training as I can. Some days better than others!

Appreciate your feedback happy where things are at and the week has still been fairly successful and to plan

Thats it brother? Control the controllables and give 100% each day however life allows that to look

 

[LH5515]

Can only hope my push moves as effective as yours well done bro

Bro you have a solid plan in place. You’ve cut and primed ready to go You are motivated and dedicated. I have absolutely no doubts you’ll execute your push meticulously to perfection and you’ll exceed your own expectations

And I’ve got front row tickets brother . Now let’s fukn rock n roll

 

[LH5515]

Thats it brother? Control the controllables and give 100% each day however life allows that to look

brother. Show up each day & get it done with a smile on your face

Rep by rep. Set by set. Consistency. The rest will take care of itself

 

[LevButlerov]

Saturday 17/01/2026

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 20 Lean Build Phase

Amazing what a good night sleep can achieve. Managed 6 hours last night, but solid - deep and unbroken. Woke up feeling like a new person compared with past couple of days

Energy / mood good. Lean and dry this morning. Body feeling really good.

Just in time for a massive leg day !! Even threw in some arm supersets and the end as I was having such an awesome season (and it’s Saturday ) . Load increases all round. Rep increases all round. Intensity high. Perfect way to finish off the week

We check in and rest tomorrow. New 6 day split next week as the real push starts. Time for beast mode

Lets fukn gooo!!! Motivation high. Pumped dialled in & focused

@shadow labs little shout out. Have been on HGH for a couple weeks now. Recovery has been incredible - no aches or pans in joints & general soreness comes and goes. Definitely helps with evening wind down and falling asleep (but my kids don’t ). Mast E is absolute . I’m dry as hell!! No PIP on mast or test. Smooooth as butter

Bloods in a few weeks to check test levels, E2, GH, IGF1 and general health !!

Appreciate the support, advice and quality supplements. Amazing team doing big things in such a small amount of time.

Fasted Scale Weight - 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
• Psyllium husk 10g

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) - @shadow labs
• HGH 4IU / per day before bed - @shadow labs

Nutrition

Nutrition - Training Day

Target 2600kcal (240P 50F 300C) - refer yesterday’s log for an example day of food. I typically eat the same food each day so I can control variables

Training - LOWER 2
Walking lunges 12 steps (ES) x 2 sets warm up - 10kg DB (ES)

Lying Hamstring Curls 4 working sets x 8-12 reps + 10 sec rest / pause on final

1. 53kg x 10 reps
2. 53kg x 12 reps
3. 60kg x 9 reps
4. 60kg x 8 reps + 60kg x 6 reps

Plate-Loaded Hip Thrust Machine 1 top set x 12-15 reps (+ 2 feeler sets)

1. 8 plates total (4 ES) x 12 reps (top set) with 2 second pause at stretch position

Leg Press 1 top set x 15-20 reps (+ 2 feeler sets)

1. 10 plates total (5 ES) x 15 reps (top set)

Close foot pendulum squat (quad focused) squats 2 working set x 8-10 reps

1. 60kg x 12 reps
2. 60kg x 8 reps + 40kg x 6 reps drop set

Smith machine calf raise 3 working set x 8-12 reps + partials on last set

1. 100kg x 10 reps
2. 100kg x 10 reps
3. 100kg x 8 reps + 3 partials

Superset EZ bar bicep curls & incline skull crusher 3 x 10-12 reps

1. 30kg EZ - 12 reps curls + 12 reps SC
2. 35kg EZ - 12 reps curls + 10 reps SC
3. 35kg EZ - 10 reps curls + 10 reps SC

Superset standing DB SA bicep curls + DB overhead tricep extension 2 sets x 12 reps

1. 15kg x 12 reps curls + 32.5kg x 12 reps o/h ext
2. 15jg x 12 reps curls + 35kg x 10 reps o/h ext

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)

25min post session incline walk treadmill. 5.5km @ 7% incline.

Had some good pumps / vascularity in the quads. Separation between quad / hammy’s continues to improve. Legs will remain key focus for mass in 2026

End of week physique update attached

legs are awesome and calves wow! and I love that double bi really thick
100kgs on calfs thats where the growth is


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

 

[LH5515]

legs are awesome and calves wow! and I love that double bi really thick
100kgs on calfs thats where the growth is


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

Thank you brother @LevButlerov

We keep showing up and keep grinding

 

[Trenhead3cc]

Incredible physique, you’re killing it.

 

[LH5515]

Incredible physique, you’re killing it.

Thanks brother appreciate the support

 

[LevButlerov]

Thank you brother @LevButlerov

We keep showing up and keep grinding

grind it hard EVO family support!

 

[AVMetal_mulisha]

Saturday 17/01/2026

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 20 Lean Build Phase

Amazing what a good night sleep can achieve. Managed 6 hours last night, but solid - deep and unbroken. Woke up feeling like a new person compared with past couple of days

Energy / mood good. Lean and dry this morning. Body feeling really good.

Just in time for a massive leg day !! Even threw in some arm supersets and the end as I was having such an awesome season (and it’s Saturday ) . Load increases all round. Rep increases all round. Intensity high. Perfect way to finish off the week

We check in and rest tomorrow. New 6 day split next week as the real push starts. Time for beast mode

Lets fukn gooo!!! Motivation high. Pumped dialled in & focused

@shadow labs little shout out. Have been on HGH for a couple weeks now. Recovery has been incredible - no aches or pans in joints & general soreness comes and goes. Definitely helps with evening wind down and falling asleep (but my kids don’t ). Mast E is absolute . I’m dry as hell!! No PIP on mast or test. Smooooth as butter

Bloods in a few weeks to check test levels, E2, GH, IGF1 and general health !!

Appreciate the support, advice and quality supplements. Amazing team doing big things in such a small amount of time.

Fasted Scale Weight - 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
• Psyllium husk 10g

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) - @shadow labs
• HGH 4IU / per day before bed - @shadow labs

Nutrition

Nutrition - Training Day

Target 2600kcal (240P 50F 300C) - refer yesterday’s log for an example day of food. I typically eat the same food each day so I can control variables

Training - LOWER 2
Walking lunges 12 steps (ES) x 2 sets warm up - 10kg DB (ES)

Lying Hamstring Curls 4 working sets x 8-12 reps + 10 sec rest / pause on final

1. 53kg x 10 reps
2. 53kg x 12 reps
3. 60kg x 9 reps
4. 60kg x 8 reps + 60kg x 6 reps

Plate-Loaded Hip Thrust Machine 1 top set x 12-15 reps (+ 2 feeler sets)

1. 8 plates total (4 ES) x 12 reps (top set) with 2 second pause at stretch position

Leg Press 1 top set x 15-20 reps (+ 2 feeler sets)

1. 10 plates total (5 ES) x 15 reps (top set)

Close foot pendulum squat (quad focused) squats 2 working set x 8-10 reps

1. 60kg x 12 reps
2. 60kg x 8 reps + 40kg x 6 reps drop set

Smith machine calf raise 3 working set x 8-12 reps + partials on last set

1. 100kg x 10 reps
2. 100kg x 10 reps
3. 100kg x 8 reps + 3 partials

Superset EZ bar bicep curls & incline skull crusher 3 x 10-12 reps

1. 30kg EZ - 12 reps curls + 12 reps SC
2. 35kg EZ - 12 reps curls + 10 reps SC
3. 35kg EZ - 10 reps curls + 10 reps SC

Superset standing DB SA bicep curls + DB overhead tricep extension 2 sets x 12 reps

1. 15kg x 12 reps curls + 32.5kg x 12 reps o/h ext
2. 15jg x 12 reps curls + 35kg x 10 reps o/h ext

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)

25min post session incline walk treadmill. 5.5km @ 7% incline.

Had some good pumps / vascularity in the quads. Separation between quad / hammy’s continues to improve. Legs will remain key focus for mass in 2026

End of week physique update attached

Bro!! Such a killer physique!!! And at only 80.2kg. What a beast. I can't wait for you to hit your stride in the build phase. Going to be a unit.

 

[LH5515]

Bro!! Such a killer physique!!! And at only 80.2kg. What a beast. I can't wait for you to hit your stride in the build phase. Going to be a unit.

@AVMetal_mulisha thank you brother really appreciate the feedback and support!

Very excited for this phase and sharing what goes weight and wrong with the evo family

 

[LH5515]

Monday 19/01/2026

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 22 Lean Build Phase

Ok soft start is over. Today we being to push & push hard for the next 10 weeks until my overseas family holiday. Plan from here will be to run a mini health / maintenance block (min test only) for 5 weeks, then come back recovered and fully charged up for a good old fashion Aussie winter build phase… where the push continues!!

Scale weight and appearance yesterday was exactly where we wanted to be reversing out of the cut. Will be pushing few more carbs from this week onwards and slightly increasing Test/Mast to support additional work load and recovery.

Program has been modified slightly. Now running a 3-On / 1-off split which means I can get an extra day in the gym each week (super pumped about this ). We’ve retained many of the previous exercises (so we can continue to progress these) but added a day and shifted few things around to suit.

Some feedback on how I’ve been feeling outside of the training / nutrition side of things:

Mood - 7/10. have been a little irritable this week slightly. Mainly noticed lack of patience with wife/ kids. Could be just tiredness from sleep/long days again back at work. Could just be school holidays

Sleep 6/10. Some improvement definitely but by far the one pillar holding me back right now. Regularly waking up at night. Difficulty getting back to sleep.

• Short term plan - Will temporarily introduce some medication to assist here
• Longer term Plan - Will be move away from early morning sessions & incorporate as many “lunch time” sessions where possible with work calendar… this will allow for an extra 2 hours of sleep opportunity in the morning to make up for and shortfall at night

Libido 7/10. Feels little mechanical. All good as / when required but slight reduction in drive and spontaneous appearances - Again could simply be sleep/fatigue related.

Energy 7/10. Mornings ok and given that’s when I normally train, my gym sessions have still solid, high intensity & progressive. Do notice a drop in the Afternoon and evenings.

Recovery- 8/10. Joints / body fee really good. General soreness minimal.

Hunger / appetite 8/10 - never really have an issue here. Can eat. Managed ok this week and stuck to nutrition plan as required. Scale weight landed as predicted so happy here

Pumps / fullness - 9/10. Loving it

Dryness / Vascularity - 9/10. Loving it.

Bloods will be taken again mid-February where we’ll check health and levels then adjust anything required accordingly.

Have commenced GHK-CU for skin tightening. Will keep the forum updated on how this goes for me. First dose this morning subQ into stomach - no issues with the CU and stings some have experienced.

Fasted Scale Weight - 80.7kg

Supplementation

Morning:

• L-Carnitine 500mg (injected 1 hr pre workout)
• GHK-CU 3iu (non sponsored)
• 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
• Psyllium husk 10g

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) - @shadow labs
• HGH 4IU / per day before bed - @shadow labs

Nutrition

Nutrition - Training Day

Target 2750Kcals (240P 50F 335C) - Will do a full day of eating later update later this week with macros breakdown and photos

Training - PUSH
Tempo Bench press with 2 sec pause before concentric 3 working sets x 5-8 reps (+ 2 warm up sets)

1. 100kg x 6 reps
2. 100kg x 5 reps
3. 95kg x 5 reps (failed on the rep 6)

DB Fly Press 3 working sets x 8-10 reps

1. 27.5kg x 10 reps
2. 30kg x 8 reps
3. 30kg x 8 reps

Single Arm tricep extension (across body) 3 working sets x 8-10 reps

1. 12.5kg x 10 reps
2. 15kg x 8 reps
3. 15kg x 8 reps + 3 self assist after failure

Standing lateral raise machine 3 working sets x 8-12 reps

1. 35kg x 12 reps
2. 40kg x 12 reps
3. 45kg x 8 reps + 3 partials

BW Dips 2 sets x 15 reps (or to failure)

1. 15 reps
2. 12 reps

Core - toes to bar x 2 sets max reps

1. 10 reps
2. 8 reps

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

Step target - 10k

Massive shout out to my sponsor @shadow labs for all there support, quality products and for regularly reaching out and checking in sorted with my stack. One of the best going around and excited to be part of their growth as vendors , high performance team and on EVO

Little plug for my friends at @Gold Standard Labs for their quick delivery of my DMAA pre workout additive which I truely enjoy each morning. This is a paid product (not sponsored) however the team at GLA are always happy to accommodate my small order and are an absolute delight to deal with

 

[LevButlerov]

Monday 19/01/2026

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 22 Lean Build Phase

Ok soft start is over. Today we being to push & push hard for the next 10 weeks until my overseas family holiday. Plan from here will be to run a mini health / maintenance block (min test only) for 5 weeks, then come back recovered and fully charged up for a good old fashion Aussie winter build phase… where the push continues!!

Scale weight and appearance yesterday was exactly where we wanted to be reversing out of the cut. Will be pushing few more carbs from this week onwards and slightly increasing Test/Mast to support additional work load and recovery.

Program has been modified slightly. Now running a 3-On / 1-off split which means I can get an extra day in the gym each week (super pumped about this ). We’ve retained many of the previous exercises (so we can continue to progress these) but added a day and shifted few things around to suit.

Some feedback on how I’ve been feeling outside of the training / nutrition side of things:

Mood - 7/10. have been a little irritable this week slightly. Mainly noticed lack of patience with wife/ kids. Could be just tiredness from sleep/long days again back at work. Could just be school holidays

Sleep 6/10. Some improvement definitely but by far the one pillar holding me back right now. Regularly waking up at night. Difficulty getting back to sleep.

• Short term plan - Will temporarily introduce some medication to assist here
• Longer term Plan - Will be move away from early morning sessions & incorporate as many “lunch time” sessions where possible with work calendar… this will allow for an extra 2 hours of sleep opportunity in the morning to make up for and shortfall at night

Libido 7/10. Feels little mechanical. All good as / when required but slight reduction in drive and spontaneous appearances - Again could simply be sleep/fatigue related.

Energy 7/10. Mornings ok and given that’s when I normally train, my gym sessions have still solid, high intensity & progressive. Do notice a drop in the Afternoon and evenings.

Recovery- 8/10. Joints / body fee really good. General soreness minimal.

Hunger / appetite 8/10 - never really have an issue here. Can eat. Managed ok this week and stuck to nutrition plan as required. Scale weight landed as predicted so happy here

Pumps / fullness - 9/10. Loving it

Dryness / Vascularity - 9/10. Loving it.

Bloods will be taken again mid-February where we’ll check health and levels then adjust anything required accordingly.

Have commenced GHK-CU for skin tightening. Will keep the forum updated on how this goes for me. First dose this morning subQ into stomach - no issues with the CU and stings some have experienced.

Fasted Scale Weight - 80.7kg

Supplementation

Morning:

• L-Carnitine 500mg (injected 1 hr pre workout)
• GHK-CU 3iu (non sponsored)
• 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
• Psyllium husk 10g

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) - @shadow labs
• HGH 4IU / per day before bed - @shadow labs

Nutrition

Nutrition - Training Day

Target 2750Kcals (240P 50F 335C) - Will do a full day of eating later update later this week with macros breakdown and photos

Training - PUSH
Tempo Bench press with 2 sec pause before concentric 3 working sets x 5-8 reps (+ 2 warm up sets)

1. 100kg x 6 reps
2. 100kg x 5 reps
3. 95kg x 5 reps (failed on the rep 6)

DB Fly Press 3 working sets x 8-10 reps

1. 27.5kg x 10 reps
2. 30kg x 8 reps
3. 30kg x 8 reps

Single Arm tricep extension (across body) 3 working sets x 8-10 reps

1. 12.5kg x 10 reps
2. 15kg x 8 reps
3. 15kg x 8 reps + 3 self assist after failure

Standing lateral raise machine 3 working sets x 8-12 reps

1. 35kg x 12 reps
2. 40kg x 12 reps
3. 45kg x 8 reps + 3 partials

BW Dips 2 sets x 15 reps (or to failure)

1. 15 reps
2. 12 reps

Core - toes to bar x 2 sets max reps

1. 10 reps
2. 8 reps

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

Step target - 10k

Massive shout out to my sponsor @shadow labs for all there support, quality products and for regularly reaching out and checking in sorted with my stack. One of the best going around and excited to be part of their growth as vendors , high performance team and on EVO

Little plug for my friends at @Gold Standard Labs for their quick delivery of my DMAA pre workout additive which I truely enjoy each morning. This is a paid product (not sponsored) however the team at GLA are always happy to accommodate my small order and are an absolute delight to deal with

good training day and I see you're moving forward nicely @LH5515 dips to failure or just 15?

 

[LH5515]

good training day and I see you're moving forward nicely @LH5515 dips to failure or just 15?

Failed at 15.5

 

[LevButlerov]

Failed at 15.5

close

 

[Dreamer]

Monday 19/01/2026

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 22 Lean Build Phase

Ok soft start is over. Today we being to push & push hard for the next 10 weeks until my overseas family holiday. Plan from here will be to run a mini health / maintenance block (min test only) for 5 weeks, then come back recovered and fully charged up for a good old fashion Aussie winter build phase… where the push continues!!

Scale weight and appearance yesterday was exactly where we wanted to be reversing out of the cut. Will be pushing few more carbs from this week onwards and slightly increasing Test/Mast to support additional work load and recovery.

Program has been modified slightly. Now running a 3-On / 1-off split which means I can get an extra day in the gym each week (super pumped about this ). We’ve retained many of the previous exercises (so we can continue to progress these) but added a day and shifted few things around to suit.

Some feedback on how I’ve been feeling outside of the training / nutrition side of things:

Mood - 7/10. have been a little irritable this week slightly. Mainly noticed lack of patience with wife/ kids. Could be just tiredness from sleep/long days again back at work. Could just be school holidays

Sleep 6/10. Some improvement definitely but by far the one pillar holding me back right now. Regularly waking up at night. Difficulty getting back to sleep.

• Short term plan - Will temporarily introduce some medication to assist here
• Longer term Plan - Will be move away from early morning sessions & incorporate as many “lunch time” sessions where possible with work calendar… this will allow for an extra 2 hours of sleep opportunity in the morning to make up for and shortfall at night

Libido 7/10. Feels little mechanical. All good as / when required but slight reduction in drive and spontaneous appearances - Again could simply be sleep/fatigue related.

Energy 7/10. Mornings ok and given that’s when I normally train, my gym sessions have still solid, high intensity & progressive. Do notice a drop in the Afternoon and evenings.

Recovery- 8/10. Joints / body fee really good. General soreness minimal.

Hunger / appetite 8/10 - never really have an issue here. Can eat. Managed ok this week and stuck to nutrition plan as required. Scale weight landed as predicted so happy here

Pumps / fullness - 9/10. Loving it

Dryness / Vascularity - 9/10. Loving it.

Bloods will be taken again mid-February where we’ll check health and levels then adjust anything required accordingly.

Have commenced GHK-CU for skin tightening. Will keep the forum updated on how this goes for me. First dose this morning subQ into stomach - no issues with the CU and stings some have experienced.

Fasted Scale Weight - 80.7kg

Supplementation

Morning:

• L-Carnitine 500mg (injected 1 hr pre workout)
• GHK-CU 3iu (non sponsored)
• 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
• Psyllium husk 10g

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) - @shadow labs
• HGH 4IU / per day before bed - @shadow labs

Nutrition

Nutrition - Training Day

Target 2750Kcals (240P 50F 335C) - Will do a full day of eating later update later this week with macros breakdown and photos

Training - PUSH
Tempo Bench press with 2 sec pause before concentric 3 working sets x 5-8 reps (+ 2 warm up sets)

1. 100kg x 6 reps
2. 100kg x 5 reps
3. 95kg x 5 reps (failed on the rep 6)

DB Fly Press 3 working sets x 8-10 reps

1. 27.5kg x 10 reps
2. 30kg x 8 reps
3. 30kg x 8 reps

Single Arm tricep extension (across body) 3 working sets x 8-10 reps

1. 12.5kg x 10 reps
2. 15kg x 8 reps
3. 15kg x 8 reps + 3 self assist after failure

Standing lateral raise machine 3 working sets x 8-12 reps

1. 35kg x 12 reps
2. 40kg x 12 reps
3. 45kg x 8 reps + 3 partials

BW Dips 2 sets x 15 reps (or to failure)

1. 15 reps
2. 12 reps

Core - toes to bar x 2 sets max reps

1. 10 reps
2. 8 reps

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

Step target - 10k

Massive shout out to my sponsor @shadow labs for all there support, quality products and for regularly reaching out and checking in sorted with my stack. One of the best going around and excited to be part of their growth as vendors , high performance team and on EVO

Little plug for my friends at @Gold Standard Labs for their quick delivery of my DMAA pre workout additive which I truely enjoy each morning. This is a paid product (not sponsored) however the team at GLA are always happy to accommodate my small order and are an absolute delight to deal with

Killer update brother! looking absolutely insane, love your energy and passion.

@Gold Standard Labs always delivering that top tier product.

Exciting to see where you take this log!

 

[LH5515]

Killer update brother! looking absolutely insane, love your energy and passion.

@Gold Standard Labs always delivering that top tier product.

Exciting to see where you take this log!

brother sincerely appreciate your support and kind words

Seriously, had some big goals for myself this year but wow finding this community and being accepted by the lads has honestly elevated my motivation and dedication to the process

Not too mentioned the education. In addition to direct feedback, Even just reading random / passing comments I’ve been able to take back ideas, compounds and methodologies to my coach for advice and in some cases implementation into my long term plan. Appreciate you all

Being trusted by @shadow labs to represent their new brand and log their products is an absolutely humbling and motivation in itself to keep pushing hard, progressing and sharing my experiences. For a new player - products are absolutely of top quality and service has been unbelievable.

And yes! While I am yet to try @Gold Standard Labs oils etc, he has always treated me as one of the team, even for my little DMAA orders !!! True gentleman. His product reviews and community is

Excited myself to see where I can actually take this and already reaching a level where I never thought I’d get to… and only a few months in to PEDs

 

[stevesmi]

Monday 19/01/2026

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 22 Lean Build Phase

Ok soft start is over. Today we being to push & push hard for the next 10 weeks until my overseas family holiday. Plan from here will be to run a mini health / maintenance block (min test only) for 5 weeks, then come back recovered and fully charged up for a good old fashion Aussie winter build phase… where the push continues!!

Scale weight and appearance yesterday was exactly where we wanted to be reversing out of the cut. Will be pushing few more carbs from this week onwards and slightly increasing Test/Mast to support additional work load and recovery.

Program has been modified slightly. Now running a 3-On / 1-off split which means I can get an extra day in the gym each week (super pumped about this ). We’ve retained many of the previous exercises (so we can continue to progress these) but added a day and shifted few things around to suit.

Some feedback on how I’ve been feeling outside of the training / nutrition side of things:

Mood - 7/10. have been a little irritable this week slightly. Mainly noticed lack of patience with wife/ kids. Could be just tiredness from sleep/long days again back at work. Could just be school holidays

Sleep 6/10. Some improvement definitely but by far the one pillar holding me back right now. Regularly waking up at night. Difficulty getting back to sleep.

• Short term plan - Will temporarily introduce some medication to assist here
• Longer term Plan - Will be move away from early morning sessions & incorporate as many “lunch time” sessions where possible with work calendar… this will allow for an extra 2 hours of sleep opportunity in the morning to make up for and shortfall at night

Libido 7/10. Feels little mechanical. All good as / when required but slight reduction in drive and spontaneous appearances - Again could simply be sleep/fatigue related.

Energy 7/10. Mornings ok and given that’s when I normally train, my gym sessions have still solid, high intensity & progressive. Do notice a drop in the Afternoon and evenings.

Recovery- 8/10. Joints / body fee really good. General soreness minimal.

Hunger / appetite 8/10 - never really have an issue here. Can eat. Managed ok this week and stuck to nutrition plan as required. Scale weight landed as predicted so happy here

Pumps / fullness - 9/10. Loving it

Dryness / Vascularity - 9/10. Loving it.

Bloods will be taken again mid-February where we’ll check health and levels then adjust anything required accordingly.

Have commenced GHK-CU for skin tightening. Will keep the forum updated on how this goes for me. First dose this morning subQ into stomach - no issues with the CU and stings some have experienced.

Fasted Scale Weight - 80.7kg

Supplementation

Morning:

• L-Carnitine 500mg (injected 1 hr pre workout)
• GHK-CU 3iu (non sponsored)
• 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
• Psyllium husk 10g

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) - @shadow labs
• HGH 4IU / per day before bed - @shadow labs

Nutrition

Nutrition - Training Day

Target 2750Kcals (240P 50F 335C) - Will do a full day of eating later update later this week with macros breakdown and photos

Training - PUSH
Tempo Bench press with 2 sec pause before concentric 3 working sets x 5-8 reps (+ 2 warm up sets)

1. 100kg x 6 reps
2. 100kg x 5 reps
3. 95kg x 5 reps (failed on the rep 6)

DB Fly Press 3 working sets x 8-10 reps

1. 27.5kg x 10 reps
2. 30kg x 8 reps
3. 30kg x 8 reps

Single Arm tricep extension (across body) 3 working sets x 8-10 reps

1. 12.5kg x 10 reps
2. 15kg x 8 reps
3. 15kg x 8 reps + 3 self assist after failure

Standing lateral raise machine 3 working sets x 8-12 reps

1. 35kg x 12 reps
2. 40kg x 12 reps
3. 45kg x 8 reps + 3 partials

BW Dips 2 sets x 15 reps (or to failure)

1. 15 reps
2. 12 reps

Core - toes to bar x 2 sets max reps

1. 10 reps
2. 8 reps

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

Step target - 10k

Massive shout out to my sponsor @shadow labs for all there support, quality products and for regularly reaching out and checking in sorted with my stack. One of the best going around and excited to be part of their growth as vendors , high performance team and on EVO

Little plug for my friends at @Gold Standard Labs for their quick delivery of my DMAA pre workout additive which I truely enjoy each morning. This is a paid product (not sponsored) however the team at GLA are always happy to accommodate my small order and are an absolute delight to deal with

@LH5515 keep up the good work on this man. The body weight dips and the core training are definitely what we like to see.

 

[LH5515]

@LH5515 keep up the good work on this man. The body weight dips and the core training are definitely what we like to see.

focused and dedicated to the plan.

Will continue to keep log updates as regular as possible!!

Appreciate you stopping by to see what I’ve been up to

 

[stevesmi]

focused and dedicated to the plan.

Will continue to keep log updates as regular as possible!!

Appreciate you stopping by to see what I’ve been up to

Nice man, glad to see that.

 

[Mobster]

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) - @shadow labs
• HGH 4IU / per day before bed - @shadow labs

Doses look good

 

[LH5515]

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) - @shadow labs
• HGH 4IU / per day before bed - @shadow labs

Doses look good

Thank you brother

You’ve reminded me to updated these - had some minor changes as of this week!

Will do with tomorrow’s log update

 

[ceo]

Monday 19/01/2026

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 22 Lean Build Phase

Ok soft start is over. Today we being to push & push hard for the next 10 weeks until my overseas family holiday. Plan from here will be to run a mini health / maintenance block (min test only) for 5 weeks, then come back recovered and fully charged up for a good old fashion Aussie winter build phase… where the push continues!!

Scale weight and appearance yesterday was exactly where we wanted to be reversing out of the cut. Will be pushing few more carbs from this week onwards and slightly increasing Test/Mast to support additional work load and recovery.

Program has been modified slightly. Now running a 3-On / 1-off split which means I can get an extra day in the gym each week (super pumped about this ). We’ve retained many of the previous exercises (so we can continue to progress these) but added a day and shifted few things around to suit.

Some feedback on how I’ve been feeling outside of the training / nutrition side of things:

Mood - 7/10. have been a little irritable this week slightly. Mainly noticed lack of patience with wife/ kids. Could be just tiredness from sleep/long days again back at work. Could just be school holidays

Sleep 6/10. Some improvement definitely but by far the one pillar holding me back right now. Regularly waking up at night. Difficulty getting back to sleep.

• Short term plan - Will temporarily introduce some medication to assist here
• Longer term Plan - Will be move away from early morning sessions & incorporate as many “lunch time” sessions where possible with work calendar… this will allow for an extra 2 hours of sleep opportunity in the morning to make up for and shortfall at night

Libido 7/10. Feels little mechanical. All good as / when required but slight reduction in drive and spontaneous appearances - Again could simply be sleep/fatigue related.

Energy 7/10. Mornings ok and given that’s when I normally train, my gym sessions have still solid, high intensity & progressive. Do notice a drop in the Afternoon and evenings.

Recovery- 8/10. Joints / body fee really good. General soreness minimal.

Hunger / appetite 8/10 - never really have an issue here. Can eat. Managed ok this week and stuck to nutrition plan as required. Scale weight landed as predicted so happy here

Pumps / fullness - 9/10. Loving it

Dryness / Vascularity - 9/10. Loving it.

Bloods will be taken again mid-February where we’ll check health and levels then adjust anything required accordingly.

Have commenced GHK-CU for skin tightening. Will keep the forum updated on how this goes for me. First dose this morning subQ into stomach - no issues with the CU and stings some have experienced.

Fasted Scale Weight - 80.7kg

Supplementation

Morning:

• L-Carnitine 500mg (injected 1 hr pre workout)
• GHK-CU 3iu (non sponsored)
• 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
• Psyllium husk 10g

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) - @shadow labs
• HGH 4IU / per day before bed - @shadow labs

Nutrition

Nutrition - Training Day

Target 2750Kcals (240P 50F 335C) - Will do a full day of eating later update later this week with macros breakdown and photos

Training - PUSH
Tempo Bench press with 2 sec pause before concentric 3 working sets x 5-8 reps (+ 2 warm up sets)

1. 100kg x 6 reps
2. 100kg x 5 reps
3. 95kg x 5 reps (failed on the rep 6)

DB Fly Press 3 working sets x 8-10 reps

1. 27.5kg x 10 reps
2. 30kg x 8 reps
3. 30kg x 8 reps

Single Arm tricep extension (across body) 3 working sets x 8-10 reps

1. 12.5kg x 10 reps
2. 15kg x 8 reps
3. 15kg x 8 reps + 3 self assist after failure

Standing lateral raise machine 3 working sets x 8-12 reps

1. 35kg x 12 reps
2. 40kg x 12 reps
3. 45kg x 8 reps + 3 partials

BW Dips 2 sets x 15 reps (or to failure)

1. 15 reps
2. 12 reps

Core - toes to bar x 2 sets max reps

1. 10 reps
2. 8 reps

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

Step target - 10k

Massive shout out to my sponsor @shadow labs for all there support, quality products and for regularly reaching out and checking in sorted with my stack. One of the best going around and excited to be part of their growth as vendors , high performance team and on EVO

Little plug for my friends at @Gold Standard Labs for their quick delivery of my DMAA pre workout additive which I truely enjoy each morning. This is a paid product (not sponsored) however the team at GLA are always happy to accommodate my small order and are an absolute delight to deal with

Bro, the body weight and the standing lateral raise machine are looking really strong. I like the core work as well. Good job on the 15-minute incline walk. @LH5515

 

[Ulter]

brother sincerely appreciate your support and kind words

Seriously, had some big goals for myself this year but wow finding this community and being accepted by the lads has honestly elevated my motivation and dedication to the process

Not too mentioned the education. In addition to direct feedback, Even just reading random / passing comments I’ve been able to take back ideas, compounds and methodologies to my coach for advice and in some cases implementation into my long term plan. Appreciate you all

Being trusted by @shadow labs to represent their new brand and log their products is an absolutely humbling and motivation in itself to keep pushing hard, progressing and sharing my experiences. For a new player - products are absolutely of top quality and service has been unbelievable.

And yes! While I am yet to try @Gold Standard Labs oils etc, he has always treated me as one of the team, even for my little DMAA orders !!! True gentleman. His product reviews and community is

Excited myself to see where I can actually take this and already reaching a level where I never thought I’d get to… and only a few months in to PEDs

Don't forget me as well. The whole Evo family supports you. @LH5515 and I'm glad that you also have a trusted source that you can attach yourself with as well. That's important.

 

[LH5515]

Bro, the body weight and the standing lateral raise machine are looking really strong. I like the core work as well. Good job on the 15-minute incline walk. @LH5515

Thank you brother much appreciated

You yourself are looking in the profile pic update. Absolute weapon and inspiration to continue pushing

 

[LH5515]

Don't forget me as well. The whole Evo family supports you. @LH5515 and I'm glad that you also have a trusted source that you can attach yourself with as well. That's important.

@Ulter wouldn’t forget you!

Appreciate you brother genuinely mean that. Thanks for support & guidances. Your log alone is motivating and keeps us younger blokes hungry for improvement seeing the dedication of the OGs

Evo family is

 

[2Thick]

Monday 19/01/2026

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 22 Lean Build Phase

Ok soft start is over. Today we being to push & push hard for the next 10 weeks until my overseas family holiday. Plan from here will be to run a mini health / maintenance block (min test only) for 5 weeks, then come back recovered and fully charged up for a good old fashion Aussie winter build phase… where the push continues!!

Scale weight and appearance yesterday was exactly where we wanted to be reversing out of the cut. Will be pushing few more carbs from this week onwards and slightly increasing Test/Mast to support additional work load and recovery.

Program has been modified slightly. Now running a 3-On / 1-off split which means I can get an extra day in the gym each week (super pumped about this ). We’ve retained many of the previous exercises (so we can continue to progress these) but added a day and shifted few things around to suit.

Some feedback on how I’ve been feeling outside of the training / nutrition side of things:

Mood - 7/10. have been a little irritable this week slightly. Mainly noticed lack of patience with wife/ kids. Could be just tiredness from sleep/long days again back at work. Could just be school holidays

Sleep 6/10. Some improvement definitely but by far the one pillar holding me back right now. Regularly waking up at night. Difficulty getting back to sleep.

• Short term plan - Will temporarily introduce some medication to assist here
• Longer term Plan - Will be move away from early morning sessions & incorporate as many “lunch time” sessions where possible with work calendar… this will allow for an extra 2 hours of sleep opportunity in the morning to make up for and shortfall at night

Libido 7/10. Feels little mechanical. All good as / when required but slight reduction in drive and spontaneous appearances - Again could simply be sleep/fatigue related.

Energy 7/10. Mornings ok and given that’s when I normally train, my gym sessions have still solid, high intensity & progressive. Do notice a drop in the Afternoon and evenings.

Recovery- 8/10. Joints / body fee really good. General soreness minimal.

Hunger / appetite 8/10 - never really have an issue here. Can eat. Managed ok this week and stuck to nutrition plan as required. Scale weight landed as predicted so happy here

Pumps / fullness - 9/10. Loving it

Dryness / Vascularity - 9/10. Loving it.

Bloods will be taken again mid-February where we’ll check health and levels then adjust anything required accordingly.

Have commenced GHK-CU for skin tightening. Will keep the forum updated on how this goes for me. First dose this morning subQ into stomach - no issues with the CU and stings some have experienced.

Fasted Scale Weight - 80.7kg

Supplementation

Morning:

• L-Carnitine 500mg (injected 1 hr pre workout)
• GHK-CU 3iu (non sponsored)
• 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
• Psyllium husk 10g

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) - @shadow labs
• HGH 4IU / per day before bed - @shadow labs

Nutrition

Nutrition - Training Day

Target 2750Kcals (240P 50F 335C) - Will do a full day of eating later update later this week with macros breakdown and photos

Training - PUSH
Tempo Bench press with 2 sec pause before concentric 3 working sets x 5-8 reps (+ 2 warm up sets)

1. 100kg x 6 reps
2. 100kg x 5 reps
3. 95kg x 5 reps (failed on the rep 6)

DB Fly Press 3 working sets x 8-10 reps

1. 27.5kg x 10 reps
2. 30kg x 8 reps
3. 30kg x 8 reps

Single Arm tricep extension (across body) 3 working sets x 8-10 reps

1. 12.5kg x 10 reps
2. 15kg x 8 reps
3. 15kg x 8 reps + 3 self assist after failure

Standing lateral raise machine 3 working sets x 8-12 reps

1. 35kg x 12 reps
2. 40kg x 12 reps
3. 45kg x 8 reps + 3 partials

BW Dips 2 sets x 15 reps (or to failure)

1. 15 reps
2. 12 reps

Core - toes to bar x 2 sets max reps

1. 10 reps
2. 8 reps

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

Step target - 10k

Massive shout out to my sponsor @shadow labs for all there support, quality products and for regularly reaching out and checking in sorted with my stack. One of the best going around and excited to be part of their growth as vendors , high performance team and on EVO

Little plug for my friends at @Gold Standard Labs for their quick delivery of my DMAA pre workout additive which I truely enjoy each morning. This is a paid product (not sponsored) however the team at GLA are always happy to accommodate my small order and are an absolute delight to deal with

@LH5515
looking really good on this:

• The standing lateral raise machines and the body weight dips are really good.
• The core training is also really good.

 

[LH5515]

@LH5515
looking really good on this:

• The standing lateral raise machines and the body weight dips are really good.
• The core training is also really good.

Appreciate you brother @2Thick

Strong core is important for all compound lifts

 

[2Thick]

Appreciate you brother @2Thick

Strong core is important for all compound lifts

Yes I agree completely. It's amazing how many bodybuilders have very weak cores.

 

[ROIDDERS]

Thank you brother

You’ve reminded me to updated these - had some minor changes as of this week!

Will do with tomorrow’s log update

Definitely would love to hear about the minor changes that you make. That's a really good way to keep the log going and keep yourself motivated. @LH5515

 

[RoySimpson]

Monday 19/01/2026

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 22 Lean Build Phase

Ok soft start is over. Today we being to push & push hard for the next 10 weeks until my overseas family holiday. Plan from here will be to run a mini health / maintenance block (min test only) for 5 weeks, then come back recovered and fully charged up for a good old fashion Aussie winter build phase… where the push continues!!

Scale weight and appearance yesterday was exactly where we wanted to be reversing out of the cut. Will be pushing few more carbs from this week onwards and slightly increasing Test/Mast to support additional work load and recovery.

Program has been modified slightly. Now running a 3-On / 1-off split which means I can get an extra day in the gym each week (super pumped about this ). We’ve retained many of the previous exercises (so we can continue to progress these) but added a day and shifted few things around to suit.

Some feedback on how I’ve been feeling outside of the training / nutrition side of things:

Mood - 7/10. have been a little irritable this week slightly. Mainly noticed lack of patience with wife/ kids. Could be just tiredness from sleep/long days again back at work. Could just be school holidays

Sleep 6/10. Some improvement definitely but by far the one pillar holding me back right now. Regularly waking up at night. Difficulty getting back to sleep.

• Short term plan - Will temporarily introduce some medication to assist here
• Longer term Plan - Will be move away from early morning sessions & incorporate as many “lunch time” sessions where possible with work calendar… this will allow for an extra 2 hours of sleep opportunity in the morning to make up for and shortfall at night

Libido 7/10. Feels little mechanical. All good as / when required but slight reduction in drive and spontaneous appearances - Again could simply be sleep/fatigue related.

Energy 7/10. Mornings ok and given that’s when I normally train, my gym sessions have still solid, high intensity & progressive. Do notice a drop in the Afternoon and evenings.

Recovery- 8/10. Joints / body fee really good. General soreness minimal.

Hunger / appetite 8/10 - never really have an issue here. Can eat. Managed ok this week and stuck to nutrition plan as required. Scale weight landed as predicted so happy here

Pumps / fullness - 9/10. Loving it

Dryness / Vascularity - 9/10. Loving it.

Bloods will be taken again mid-February where we’ll check health and levels then adjust anything required accordingly.

Have commenced GHK-CU for skin tightening. Will keep the forum updated on how this goes for me. First dose this morning subQ into stomach - no issues with the CU and stings some have experienced.

Fasted Scale Weight - 80.7kg

Supplementation

Morning:

• L-Carnitine 500mg (injected 1 hr pre workout)
• GHK-CU 3iu (non sponsored)
• 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
• Psyllium husk 10g

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) - @shadow labs
• HGH 4IU / per day before bed - @shadow labs

Nutrition

Nutrition - Training Day

Target 2750Kcals (240P 50F 335C) - Will do a full day of eating later update later this week with macros breakdown and photos

Training - PUSH
Tempo Bench press with 2 sec pause before concentric 3 working sets x 5-8 reps (+ 2 warm up sets)

1. 100kg x 6 reps
2. 100kg x 5 reps
3. 95kg x 5 reps (failed on the rep 6)

DB Fly Press 3 working sets x 8-10 reps

1. 27.5kg x 10 reps
2. 30kg x 8 reps
3. 30kg x 8 reps

Single Arm tricep extension (across body) 3 working sets x 8-10 reps

1. 12.5kg x 10 reps
2. 15kg x 8 reps
3. 15kg x 8 reps + 3 self assist after failure

Standing lateral raise machine 3 working sets x 8-12 reps

1. 35kg x 12 reps
2. 40kg x 12 reps
3. 45kg x 8 reps + 3 partials

BW Dips 2 sets x 15 reps (or to failure)

1. 15 reps
2. 12 reps

Core - toes to bar x 2 sets max reps

1. 10 reps
2. 8 reps

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

Step target - 10k

Massive shout out to my sponsor @shadow labs for all there support, quality products and for regularly reaching out and checking in sorted with my stack. One of the best going around and excited to be part of their growth as vendors , high performance team and on EVO

Little plug for my friends at @Gold Standard Labs for their quick delivery of my DMAA pre workout additive which I truely enjoy each morning. This is a paid product (not sponsored) however the team at GLA are always happy to accommodate my small order and are an absolute delight to deal with

@LH5515 Looking great bro! log is coming along nicely!

 

[LH5515]

@LH5515 Looking great bro! log is coming along nicely!

Thanks brother appreciate your support

 

[LH5515]

Wednesday 21/01/2026

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 24 Lean Build Phase

Work routine back in full swing now. Daily grind back on rinse & repeat Monday to Friday.

Have switched to daily administration of PEDs to help stabilise levels at the higher doses. Already seeing some improvement in skin, mood and libido (the morning salute was back!).. so will continue this protocol indefinitely. Have backfilled insulin syringes for the week to help with convenience.

Sleep remains a work in progress. Have switched to lunch time gym sessions (where possible with work). So while nights remain average / broken, extra couple hours sleep in the morning has made a noticeable difference to the afternoon energy and mood.

Massive leg season this morning! Strength and performance continues to progress nicely each week

The increase calories this week going down just fine with Reta still at 3mg. Reta will slowly decrease down to 2mg in the next couple weeks where we’ll hold for the back of house magic for a while!

Fasted Scale Weight - 80.8kg

Wife found my first ever photos taken after a local gym challenge I entered in 2017. Was training before then, but not seriously. Thought I’d share the before and after of that 12 week challenge of which really inspired my fitness journey

I’ve then put together a little (almost 10 year) transformation pic. Which was overwhelming to see side by side…

Everyday people (especially family and friends close to me at least) think we are genetically gifted or using “the secret formula”, unsocial or not living life & that makes it easy to look the way we look.

They Don't realise how much we give up and miss out on. Pain. Injury. Tiredness. Money. Food. Parties. Work events. List goes on and on

Ohh How shit I felt a few weeks ago during depletion when I couldn't lift my head up, keep eyes open or hold the baby.

To me... it was ALL worth it. Mental toughness. Consistency. Sacrifice. Dedication. Everything money can't buy and what 99% of the world’s population can’t do!

And, I’m just getting started

Thank you Team Evo and @shadow labs for supporting and following my next phase of my fitness journey. Privileged and humbled to be able to share it with you all

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
• Psyllium husk 10g

Performance Enhancement (Updated)

• Test E 450mg per week (65mg daily) - @shadow labs
• Mast E 250mg per week (34mg daily) - @shadow labs
• Retatrutide 3mg per week (1.5mg x 2 weekly - Mon / Thurs) - @shadow labs
• HGH 4IU (daily before bed) - @shadow labs

Nutrition

Nutrition - Training Day

Target 2750kcal (240P 50F 335C).

Today’s Menu -

• Pre-Workout Meal 5.30am - 371kacl (24P 2F 67C)
  • 20g corn cakes
  • 100g Banana
  • 20g protein water
  • 15g Honey
  • Black coffee
  • Pre work our drink on way to gym
• Intra-Workout 7.30am - 100kcal (0P 0F 25C)
  • Staminade Mix 30g
• Post-Workout / Breakfast 9.00am - 729kcal (76P 14F 70C)
  • 70g Oatmeal
  • 250g frozen berries
  • 20g Whey Isolate
  • 10g Peanut butter powder
  • 300g egg whites
  • 1 whole egg
• Lunch 1.00pm- 537kcal (62P 13F 39C)
  • 250g 95/5 ground beef
  • 350g spud lite potatoes
  • 100g asparagus
  • 15g hot sauce
• Mid-Arvo Snack / treat 3.30pm - 177kcal (12P 6F 23C)
  • Musclenation Pistachio Protein Bar
  • Black Coffee
• Dinner 6.30/7pm - 595kg (67P 10F 58C)
  • 300g Chicken Breast (raw)
  • 165g Jasmine Rice
  • 75g Broccoli
  • 15g hot sauce
• Pre-Bed Snack 9.30pm - 296kcal (30P 3F 43C)
  • 500g Sugar free Jelly
  • 35g Pistachio Whey Protein (mixed into yogurt)
  • 250g frozen berries
  • 35g sugar free chocolate topping

Actual Caloric Intake - 2702KCal (259P 48F 315C)

No food snaps today! If you are following the log… you’ll notice it’s the same meals over and over and over

Training - LOWER 1

Walking lunges weighted Warm up 2 sets x 12 reps each side

1. 12kg x 12 reps (ES)
2. 12kg x 12 reps (ES)

Seated leg curls 3 working sets x 8-10reps

1. 53kg x 10 reps
2. 60kg x 10 reps
3. 60kg x 8 reps + rest/pause (5reps)

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

1. 50kg x 10 reps ES (2 second pause in stretch position)

45deg glute focused (toes out) back extension 2 working sets x 8-12 reps

1. 60kg x 10 reps ( 2 x 30kg KB)
2. 60kg x 8 reps (2 x 30kg KB)

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

1. 68 kg x 12 reps + 68kg x 5 reps
2. 68 kg x 12 reps + 68kg x 4 reps

Hak Squat Machine 1 top sets x 8-10 reps (+ 2 feeler sets) feet together quad focused

1. 100kg (2.5 plates on ES) x 10 reps

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

1. 105kg x 10 reps
2. 105kg x 10 reps
3. 105kg x 8 reps + 3 partials

DB lateral raises (extra credit for delts) 1 x 15-20 reps + 2 x 10 sec rest / Pause (+ 1 feeler set)

1. 15kg x 15 reps + 15kg x 10 reps + 15kg x 5 reps (+3 straight arm partials)

Ab wheel on knees 3 sets x max

1. 12 reps
2. 10 reps
3. 6 reps

15 min incline walk 5.5km/h @ 7% post session on treadmill

Steps target today - 10k.

Daily average this week / month - 14k / 15k

 

[LevButlerov]

Wednesday 21/01/2026

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 24 Lean Build Phase

Work routine back in full swing now. Daily grind back on rinse & repeat Monday to Friday.

Have switched to daily administration of PEDs to help stabilise levels at the higher doses. Already seeing some improvement in skin, mood and libido (the morning salute was back!).. so will continue this protocol indefinitely. Have backfilled insulin syringes for the week to help with convenience.

Sleep remains a work in progress. Have switched to lunch time gym sessions (where possible with work). So while nights remain average / broken, extra couple hours sleep in the morning has made a noticeable difference to the afternoon energy and mood.

Massive leg season this morning! Strength and performance continues to progress nicely each week

The increase calories this week going down just fine with Reta still at 3mg. Reta will slowly decrease down to 2mg in the next couple weeks where we’ll hold for the back of house magic for a while!

Fasted Scale Weight - 80.8kg

Wife found my first ever photos taken after a local gym challenge I entered in 2017. Was training before then, but not seriously. Thought I’d share the before and after of that 12 week challenge of which really inspired my fitness journey

I’ve then put together a little (almost 10 year) transformation pic. Which was overwhelming to see side by side…

Everyday people (especially family and friends close to me at least) think we are genetically gifted or using “the secret formula”, unsocial or not living life & that makes it easy to look the way we look.

They Don't realise how much we give up and miss out on. Pain. Injury. Tiredness. Money. Food. Parties. Work events. List goes on and on

Ohh How shit I felt a few weeks ago during depletion when I couldn't lift my head up, keep eyes open or hold the baby.

To me... it was ALL worth it. Mental toughness. Consistency. Sacrifice. Dedication. Everything money can't buy and what 99% of the world’s population can’t do!

And, I’m just getting started

Thank you Team Evo and @shadow labs for supporting and following my next phase of my fitness journey. Privileged and humbled to be able to share it with you all

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
• Psyllium husk 10g

Performance Enhancement (Updated)

• Test E 450mg per week (65mg daily) - @shadow labs
• Mast E 250mg per week (34mg daily) - @shadow labs
• Retatrutide 3mg per week (1.5mg x 2 weekly - Mon / Thurs) - @shadow labs
• HGH 4IU (daily before bed) - @shadow labs

Nutrition

Nutrition - Training Day

Target 2750kcal (240P 50F 335C).

Today’s Menu -

• Pre-Workout Meal 5.30am - 371kacl (24P 2F 67C)
  • 20g corn cakes
  • 100g Banana
  • 20g protein water
  • 15g Honey
  • Black coffee
  • Pre work our drink on way to gym
• Intra-Workout 7.30am - 100kcal (0P 0F 25C)
  • Staminade Mix 30g
• Post-Workout / Breakfast 9.00am - 729kcal (76P 14F 70C)
  • 70g Oatmeal
  • 250g frozen berries
  • 20g Whey Isolate
  • 10g Peanut butter powder
  • 300g egg whites
  • 1 whole egg
• Lunch 1.00pm- 537kcal (62P 13F 39C)
  • 250g 95/5 ground beef
  • 350g spud lite potatoes
  • 100g asparagus
  • 15g hot sauce
• Mid-Arvo Snack / treat 3.30pm - 177kcal (12P 6F 23C)
  • Musclenation Pistachio Protein Bar
  • Black Coffee
• Dinner 6.30/7pm - 595kg (67P 10F 58C)
  • 300g Chicken Breast (raw)
  • 165g Jasmine Rice
  • 75g Broccoli
  • 15g hot sauce
• Pre-Bed Snack 9.30pm - 296kcal (30P 3F 43C)
  • 500g Sugar free Jelly
  • 35g Pistachio Whey Protein (mixed into yogurt)
  • 250g frozen berries
  • 35g sugar free chocolate topping

Actual Caloric Intake - 2702KCal (259P 48F 315C)

No food snaps today! If you are following the log… you’ll notice it’s the same meals over and over and over

Training - LOWER 1

Walking lunges weighted Warm up 2 sets x 12 reps each side

1. 12kg x 12 reps (ES)
2. 12kg x 12 reps (ES)

Seated leg curls 3 working sets x 8-10reps

1. 53kg x 10 reps
2. 60kg x 10 reps
3. 60kg x 8 reps + rest/pause (5reps)

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

1. 50kg x 10 reps ES (2 second pause in stretch position)

45deg glute focused (toes out) back extension 2 working sets x 8-12 reps

1. 60kg x 10 reps ( 2 x 30kg KB)
2. 60kg x 8 reps (2 x 30kg KB)

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

1. 68 kg x 12 reps + 68kg x 5 reps
2. 68 kg x 12 reps + 68kg x 4 reps

Hak Squat Machine 1 top sets x 8-10 reps (+ 2 feeler sets) feet together quad focused

1. 100kg (2.5 plates on ES) x 10 reps

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

1. 105kg x 10 reps
2. 105kg x 10 reps
3. 105kg x 8 reps + 3 partials

DB lateral raises (extra credit for delts) 1 x 15-20 reps + 2 x 10 sec rest / Pause (+ 1 feeler set)

1. 15kg x 15 reps + 15kg x 10 reps + 15kg x 5 reps (+3 straight arm partials)

Ab wheel on knees 3 sets x max

1. 12 reps
2. 10 reps
3. 6 reps

15 min incline walk 5.5km/h @ 7% post session on treadmill

Steps target today - 10k.

Daily average this week / month - 14k / 15k

Good progress and training hard love the dedication good arms and abs in pics and big chest! @LH5515

 

[LH5515]

Good progress and training hard love the dedication good arms and abs in pics and big chest! @LH5515

@LevButlerov appreciate you brother. Much love for your continued support

 

[LevButlerov]

@LevButlerov appreciate you brother. Much love for your continued support

EVO love and respect your way

 

[AVMetal_mulisha]

Wednesday 21/01/2026

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 24 Lean Build Phase

Work routine back in full swing now. Daily grind back on rinse & repeat Monday to Friday.

Have switched to daily administration of PEDs to help stabilise levels at the higher doses. Already seeing some improvement in skin, mood and libido (the morning salute was back!).. so will continue this protocol indefinitely. Have backfilled insulin syringes for the week to help with convenience.

Sleep remains a work in progress. Have switched to lunch time gym sessions (where possible with work). So while nights remain average / broken, extra couple hours sleep in the morning has made a noticeable difference to the afternoon energy and mood.

Massive leg season this morning! Strength and performance continues to progress nicely each week

The increase calories this week going down just fine with Reta still at 3mg. Reta will slowly decrease down to 2mg in the next couple weeks where we’ll hold for the back of house magic for a while!

Fasted Scale Weight - 80.8kg

Wife found my first ever photos taken after a local gym challenge I entered in 2017. Was training before then, but not seriously. Thought I’d share the before and after of that 12 week challenge of which really inspired my fitness journey

I’ve then put together a little (almost 10 year) transformation pic. Which was overwhelming to see side by side…

Everyday people (especially family and friends close to me at least) think we are genetically gifted or using “the secret formula”, unsocial or not living life & that makes it easy to look the way we look.

They Don't realise how much we give up and miss out on. Pain. Injury. Tiredness. Money. Food. Parties. Work events. List goes on and on

Ohh How shit I felt a few weeks ago during depletion when I couldn't lift my head up, keep eyes open or hold the baby.

To me... it was ALL worth it. Mental toughness. Consistency. Sacrifice. Dedication. Everything money can't buy and what 99% of the world’s population can’t do!

And, I’m just getting started

Thank you Team Evo and @shadow labs for supporting and following my next phase of my fitness journey. Privileged and humbled to be able to share it with you all

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
• Psyllium husk 10g

Performance Enhancement (Updated)

• Test E 450mg per week (65mg daily) - @shadow labs
• Mast E 250mg per week (34mg daily) - @shadow labs
• Retatrutide 3mg per week (1.5mg x 2 weekly - Mon / Thurs) - @shadow labs
• HGH 4IU (daily before bed) - @shadow labs

Nutrition

Nutrition - Training Day

Target 2750kcal (240P 50F 335C).

Today’s Menu -

• Pre-Workout Meal 5.30am - 371kacl (24P 2F 67C)
  • 20g corn cakes
  • 100g Banana
  • 20g protein water
  • 15g Honey
  • Black coffee
  • Pre work our drink on way to gym
• Intra-Workout 7.30am - 100kcal (0P 0F 25C)
  • Staminade Mix 30g
• Post-Workout / Breakfast 9.00am - 729kcal (76P 14F 70C)
  • 70g Oatmeal
  • 250g frozen berries
  • 20g Whey Isolate
  • 10g Peanut butter powder
  • 300g egg whites
  • 1 whole egg
• Lunch 1.00pm- 537kcal (62P 13F 39C)
  • 250g 95/5 ground beef
  • 350g spud lite potatoes
  • 100g asparagus
  • 15g hot sauce
• Mid-Arvo Snack / treat 3.30pm - 177kcal (12P 6F 23C)
  • Musclenation Pistachio Protein Bar
  • Black Coffee
• Dinner 6.30/7pm - 595kg (67P 10F 58C)
  • 300g Chicken Breast (raw)
  • 165g Jasmine Rice
  • 75g Broccoli
  • 15g hot sauce
• Pre-Bed Snack 9.30pm - 296kcal (30P 3F 43C)
  • 500g Sugar free Jelly
  • 35g Pistachio Whey Protein (mixed into yogurt)
  • 250g frozen berries
  • 35g sugar free chocolate topping

Actual Caloric Intake - 2702KCal (259P 48F 315C)

No food snaps today! If you are following the log… you’ll notice it’s the same meals over and over and over

Training - LOWER 1

Walking lunges weighted Warm up 2 sets x 12 reps each side

1. 12kg x 12 reps (ES)
2. 12kg x 12 reps (ES)

Seated leg curls 3 working sets x 8-10reps

1. 53kg x 10 reps
2. 60kg x 10 reps
3. 60kg x 8 reps + rest/pause (5reps)

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

1. 50kg x 10 reps ES (2 second pause in stretch position)

45deg glute focused (toes out) back extension 2 working sets x 8-12 reps

1. 60kg x 10 reps ( 2 x 30kg KB)
2. 60kg x 8 reps (2 x 30kg KB)

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

1. 68 kg x 12 reps + 68kg x 5 reps
2. 68 kg x 12 reps + 68kg x 4 reps

Hak Squat Machine 1 top sets x 8-10 reps (+ 2 feeler sets) feet together quad focused

1. 100kg (2.5 plates on ES) x 10 reps

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

1. 105kg x 10 reps
2. 105kg x 10 reps
3. 105kg x 8 reps + 3 partials

DB lateral raises (extra credit for delts) 1 x 15-20 reps + 2 x 10 sec rest / Pause (+ 1 feeler set)

1. 15kg x 15 reps + 15kg x 10 reps + 15kg x 5 reps (+3 straight arm partials)

Ab wheel on knees 3 sets x max

1. 12 reps
2. 10 reps
3. 6 reps

15 min incline walk 5.5km/h @ 7% post session on treadmill

Steps target today - 10k.

Daily average this week / month - 14k / 15k

Amazing transformation brother! Awe inspiring! To see the difference in body comp at the same weight is just insane.

 

[LH5515]

Amazing transformation brother! Awe inspiring! To see the difference in body comp at the same weight is just insane.

Thanks brother!

I agree, it’s unbelievable. Especially as I only stumbled across that old photo by chance!

 

[LH5515]

Definitely would love to hear about the minor changes that you make. That's a really good way to keep the log going and keep yourself motivated. @LH5515

Hey brother, Log update from today includes the increased dosages and administration frequencies that we emended this past week!!

thank you for your support and following much appreciated

 

[ROIDDERS]

Hey brother, Log update from today includes the increased dosages and administration frequencies that we emended this past week!!

thank you for your support and following much appreciated

we appreciate you always my friend.

 

[LH5515]

we appreciate you always my friend.

thank you bro

 

[ceo]

Thank you brother much appreciated

You yourself are looking in the profile pic update. Absolute weapon and inspiration to continue pushing

Bros, for sure if you look at my log, I think I cut and kept my muscle the whole way but I'm my harshest critic.

 

[LH5515]

Bros, for sure if you look at my log, I think I cut and kept my muscle the whole way but I'm my harshest critic.

Definitely bro. Looking ridiculously jacked

Did go through your log!! Very impressive and motivating. Keep it up brother

 

[ceo]

Definitely bro. Looking ridiculously jacked

Did go through your log!! Very impressive and motivating. Keep it up brother

Bros, hell yeah, I'm glad you like my log!