Haha it's good to feel wanted.@Ulterwouldn’t forget you!
Appreciate you brothergenuinely 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
my man. As I mentioned a while ago. It’s a privilege to have someone of your calibre and experience take time out their day to follow my journey and provide input. 
@LH5515 very nice update man. Killing this log. Love to see itMonday 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.
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.
- 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
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:
Evening:
- 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
Performance Enhancement
- Zinc 40mg
- Magnesium Glycinate 500mg
- Astaxanthin 6mg
- NAC 2g & Milk Thistle 45k
- Melatonin 2mg (as required)
- Valerian forte 2000mg
- Psyllium husk 10g
- 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)
DB Fly Press 3 working sets x 8-10 reps
- 100kg x 6 reps
- 100kg x 5 reps
- 95kg x 5 reps (failed on the rep 6)
Single Arm tricep extension (across body) 3 working sets x 8-10 reps
- 27.5kg x 10 reps
- 30kg x 8 reps
- 30kg x 8 reps
Standing lateral raise machine 3 working sets x 8-12 reps
- 12.5kg x 10 reps
- 15kg x 8 reps
- 15kg x 8 reps + 3 self assist after failure
BW Dips 2 sets x 15 reps (or to failure)
- 35kg x 12 reps
- 40kg x 12 reps
- 45kg x 8 reps + 3 partials
Core - toes to bar x 2 sets max reps
- 15 reps
- 12 reps
15 min incline walk on tredmil 5.5km/hr @ 7% incline
- 10 reps
- 8 reps
Step target - 10k
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
Yes it would be wonderful to feel wanted by a woman again. It's been tough since my wife died.
Thank you brother
Sorry to hear brother
life works in mysterious ways & you never know what tomorrow holds for us all. 
Well the $2 million life insurance check sure made things better for me after.Sorry to hear brother
Fitness is a good way to keep some sanity and mental health in check. Big community here who values you and will support
I absolutely love your positivity.thank you bro
@LH5515 Good updates so far......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 salutewas 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:
Evening:
- 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
Performance Enhancement (Updated)
- Zinc 40mg
- Magnesium Glycinate 500mg
- Astaxanthin 6mg
- NAC 2g & Milk Thistle 45k
- Melatonin 2mg (as required)
- Valerian forte 2000mg
- Psyllium husk 10g
Nutrition
- 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 - Training Day
Target 2750kcal (240P 50F 335C).
Today’s Menu -
Actual Caloric Intake - 2702KCal (259P 48F 315C)
- 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
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
Seated leg curls 3 working sets x 8-10reps
- 12kg x 12 reps (ES)
- 12kg x 12 reps (ES)
SL DB Supported RDL 1 top set x 10-12 reps (+ 2 feeler sets)
- 53kg x 10 reps
- 60kg x 10 reps
- 60kg x 8 reps + rest/pause (5reps)
45deg glute focused (toes out) back extension 2 working sets x 8-12 reps
- 50kg x 10 reps ES (2 second pause in stretch position)
Leg extension 2 working set x 10-15 reps + 10sec rest / pause (+ 1 feeler set)
- 60kg x 10 reps ( 2 x 30kg KB)
- 60kg x 8 reps (2 x 30kg KB)
Hak Squat Machine 1 top sets x 8-10 reps (+ 2 feeler sets) feet together quad focused
- 68 kg x 12 reps + 68kg x 5 reps
- 68 kg x 12 reps + 68kg x 4 reps
Straight leg calf raise pin loaded machine 3 working sets x 8-10 reps
- 100kg (2.5 plates on ES) x 10 reps
DB lateral raises (extra credit for delts) 1 x 15-20 reps + 2 x 10 sec rest / Pause (+ 1 feeler set)
- 105kg x 10 reps
- 105kg x 10 reps
- 105kg x 8 reps + 3 partials
Ab wheel on knees 3 sets x max
- 15kg x 15 reps + 15kg x 10 reps + 15kg x 5 reps (+3 straight arm partials)
15 min incline walk 5.5km/h @ 7% post session on treadmill
- 12 reps
- 10 reps
- 6 reps
Steps target today - 10k.
Daily average this week / month - 14k / 15k
Difference in 81kg to 80kg is every brothers dream. Top tier right there brotherWednesday 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
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:
Evening:
- 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
Performance Enhancement (Updated)
- Zinc 40mg
- Magnesium Glycinate 500mg
- Astaxanthin 6mg
- NAC 2g & Milk Thistle 45k
- Melatonin 2mg (as required)
- Valerian forte 2000mg
- Psyllium husk 10g
Nutrition
- 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 - Training Day
Target 2750kcal (240P 50F 335C).
Today’s Menu -
Actual Caloric Intake - 2702KCal (259P 48F 315C)
- 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
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
Seated leg curls 3 working sets x 8-10reps
- 12kg x 12 reps (ES)
- 12kg x 12 reps (ES)
SL DB Supported RDL 1 top set x 10-12 reps (+ 2 feeler sets)
- 53kg x 10 reps
- 60kg x 10 reps
- 60kg x 8 reps + rest/pause (5reps)
45deg glute focused (toes out) back extension 2 working sets x 8-12 reps
- 50kg x 10 reps ES (2 second pause in stretch position)
Leg extension 2 working set x 10-15 reps + 10sec rest / pause (+ 1 feeler set)
- 60kg x 10 reps ( 2 x 30kg KB)
- 60kg x 8 reps (2 x 30kg KB)
Hak Squat Machine 1 top sets x 8-10 reps (+ 2 feeler sets) feet together quad focused
- 68 kg x 12 reps + 68kg x 5 reps
- 68 kg x 12 reps + 68kg x 4 reps
Straight leg calf raise pin loaded machine 3 working sets x 8-10 reps
- 100kg (2.5 plates on ES) x 10 reps
DB lateral raises (extra credit for delts) 1 x 15-20 reps + 2 x 10 sec rest / Pause (+ 1 feeler set)
- 105kg x 10 reps
- 105kg x 10 reps
- 105kg x 8 reps + 3 partials
Ab wheel on knees 3 sets x max
- 15kg x 15 reps + 15kg x 10 reps + 15kg x 5 reps (+3 straight arm partials)
15 min incline walk 5.5km/h @ 7% post session on treadmill
- 12 reps
- 10 reps
- 6 reps
Steps target today - 10k.
Daily average this week / month - 14k / 15k
Love this brotherDifference in 81kg to 80kg is every brothers dream. Top tier right there brother
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
^^^ This is the reality right here.
I found myself currently friends not understanding why im doing what im doing. Almost giving a tone that im being excessive.
Not everyone around you will understand the gym grind and that’s okay.
Friends, family, co-workers… a lot of people see the early mornings, the food scales, the missed socials, the pushing past comfort but they don’t feel the why behind it.
For us, this isn’t punishment or obsession.
It’s a choice.
We choose to train hard.
We choose discipline.
We choose to explore how far we can push our mind and body.
We choose to see what we are capable of when excuses aren’t an option.
From time to time, that choice will attract negativity. Not because it’s wrong but because it’s unfamiliar. People project when they don’t understand why someone would willingly live at the edge of effort and discomfort.
This path isn’t about being better than anyone else.
It’s about being better than yesterday.
And I’m okay if not everyone gets it, because we do.
Stay gold brother
. season built for me. 
Looking amazing brother. Program is nicely structured and obviously works for you. Your entire process is so well thought out and it is clear a enormous amount of time, effort, tinkering and structure went into getting where you currently are. AbsoluteFriday 23/01/2026
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 26 Lean Build Phase
Significant improvement in sleep over the past few days. I have moved towards a pump only stim free pre-workout & stopped all caffeine after lunch to trial.
Lunch time gym sessions have also gifted me an extra two hours in the morning. So averaging 7 hours of sleep (up from 5) and much better quality over the past few days. Fingers crossed this continues
I find that training at lunch with couple meals in me prior (as opposed to first thing in the morning) i require less "pick me up" or "stimulation" and can get away with the pump only formula for a really good session. Performance, pumps and strength also appear better at this time
Naturally noticed an improvement in Mood/energy/irritability which is great.
Old school upper body session today in 35deg heat, gym no A/C. Good old fashion sweat session. Loved every second of it
Carbs are really filling up the body now. Tissue starting to round off nicely but Mast still keeping me dry and lean. Loving the look and feeling really good!
Little jumpy on the scales this week with the increase in calories. Hopefully level off over the next week or so to see where we actually sit. Have also started monitoring BP AM/PM as we increase PEDs. So far, all good.
BP (Thursday 22/1) - AM:107/74 | PM: 124/82 (For Information)
Fasted Scale Weight (Thursday 22/1) - 80.8kg
BP (Friday 23/1) - AM - 117/79
Fasted Scale Weight (Friday 23/1) - 81.7kg
Supplementation
Morning:
Pre & Intra workout
- Fish Oil 1800mg
- VitD3 5000iu
- Selenium 200mcg
- Vit B Complex 500mcg
- Creatine 10g
- NAC 2g & Milk Thistle 45k
- Vitamin K
Evening:
- L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
- Pre-workout mix (Pump Juice + Glycerol additive 6000mg + t-spoon pink salt)
- Intra- workout: Staminade 30g Carbs (circa 100kcal)
Performance Enhancement (Updated)
- Zinc 40mg
- Magnesium Glycinate 500mg
- Astaxanthin 6mg
- NAC 2g & Milk Thistle 45k
- Melatonin 2mg (as required)
- Valerian forte 2000mg
- Psyllium husk 10g
Nutrition
- 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
- GHK-CU 2IU (ED Morning) - Not-sponsored.
Nutrition - Training Day
Target 2750kcal (240P 50F 335C).
Training - UPPER
Natural lat pull down 3 working sets x 12-15reps + slight pause at chest level
- 70kg x 15 reps
- 80kg x 14 reps
- 80kg x 12 reps + 4 partials
Overhead BB press 3 working sets x 5-8 reps
Chest supported t bar row 2 working sets x 12-15reps
- 70kg x 6 reps
- 70kg x 6 reps
- 70kg x 5 reps
ISO incline chest press machine 2 working sets x 12-15 reps + drop set on final set
- 45kg x 14 reps
- 45kg x 12 reps
Super set DB shrugs / DB rear delt raises(chest supported incline bench) 3 working sets x 15-20 reps (each)
- 40kg (ES) x 12 reps
- 40kg (ES) x 12 reps + 25kg (ES) x 6 reps
Tricep rope cable crunches 2 working sets x 15-20 reps
- 40kg x 18 reps + 5kg x 20 reps
- 40kg x 16 reps + 5kg x 20 reps
- 40kg x 15 reps (3 partials) + 7.5kg x 15 reps
15 min treadmill incline walk 5.5 km/h @ 7% incline
- 37.5kg x 18 reps
- 40kg x 15 reps
Step target - 10k
This was one of the new additions to the 6 day program. Coach fukn nailed it
Heavy. Volume. Tough. Loved it
Little physique update attached. Build is well and truely on its way. Full and thick
Thank you brotherLooking amazing brother. Program is nicely structured and obviously works for you. Your entire process is so well thought out and it is clear an enormous amount of time, effort, tinkering and structure went into getting where you currently are. Absolute
appreciate you taking time out your day to have a look at what I am doing. Looking crazy big dwagFriday 23/01/2026
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 26 Lean Build Phase
Significant improvement in sleep over the past few days. I have moved towards a pump only stim free pre-workout & stopped all caffeine after lunch to trial.
Lunch time gym sessions have also gifted me an extra two hours in the morning. So averaging 7 hours of sleep (up from 5) and much better quality over the past few days. Fingers crossed this continues
I find that training at lunch with couple meals in me prior (as opposed to first thing in the morning) i require less "pick me up" or "stimulation" and can get away with the pump only formula for a really good session. Performance, pumps and strength also appear better at this time
Naturally noticed an improvement in Mood/energy/irritability which is great.
Old school upper body session today in 35deg heat, gym no A/C. Good old fashion sweat session. Loved every second of it
Carbs are really filling up the body now. Tissue starting to round off nicely but Mast still keeping me dry and lean. Loving the look and feeling really good!
Little jumpy on the scales this week with the increase in calories. Hopefully level off over the next week or so to see where we actually sit. Have also started monitoring BP AM/PM as we increase PEDs. So far, all good.
BP (Thursday 22/1) - AM:107/74 | PM: 124/82 (For Information)
Fasted Scale Weight (Thursday 22/1) - 80.8kg
BP (Friday 23/1) - AM - 117/79
Fasted Scale Weight (Friday 23/1) - 81.7kg
Supplementation
Morning:
Pre & Intra workout
- Fish Oil 1800mg
- VitD3 5000iu
- Selenium 200mcg
- Vit B Complex 500mcg
- Creatine 10g
- NAC 2g & Milk Thistle 45k
- Vitamin K
Evening:
- L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
- Pre-workout mix (Pump Juice + Glycerol additive 6000mg + t-spoon pink salt)
- Intra- workout: Staminade 30g Carbs (circa 100kcal)
Performance Enhancement (Updated)
- Zinc 40mg
- Magnesium Glycinate 500mg
- Astaxanthin 6mg
- NAC 2g & Milk Thistle 45k
- Melatonin 2mg (as required)
- Valerian forte 2000mg
- Psyllium husk 10g
Nutrition
- 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
- GHK-CU 2IU (ED Morning) - Not-sponsored.
Nutrition - Training Day
Target 2750kcal (240P 50F 335C).
Training - UPPER
Natural lat pull down 3 working sets x 12-15reps + slight pause at chest level
- 70kg x 15 reps
- 80kg x 14 reps
- 80kg x 12 reps + 4 partials
Overhead BB press 3 working sets x 5-8 reps
Chest supported t bar row 2 working sets x 12-15reps
- 70kg x 6 reps
- 70kg x 6 reps
- 70kg x 5 reps
ISO incline chest press machine 2 working sets x 12-15 reps + drop set on final set
- 45kg x 14 reps
- 45kg x 12 reps
Super set DB shrugs / DB rear delt raises(chest supported incline bench) 3 working sets x 15-20 reps (each)
- 40kg (ES) x 12 reps
- 40kg (ES) x 12 reps + 25kg (ES) x 6 reps
Tricep rope cable crunches 2 working sets x 15-20 reps
- 40kg x 18 reps + 5kg x 20 reps
- 40kg x 16 reps + 5kg x 20 reps
- 40kg x 15 reps (3 partials) + 7.5kg x 15 reps
15 min treadmill incline walk 5.5 km/h @ 7% incline
- 37.5kg x 18 reps
- 40kg x 15 reps
Step target - 10k
This was one of the new additions to the 6 day program. Coach fukn nailed it
Heavy. Volume. Tough. Loved it
Little physique update attached. Build is well and truely on its way. Full and thick
Thank you my brotherLooking crazy big dwag
I just wanna look like LHFriday 23/01/2026
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 26 Lean Build Phase
Significant improvement in sleep over the past few days. I have moved towards a pump only stim free pre-workout & stopped all caffeine after lunch to trial.
Lunch time gym sessions have also gifted me an extra two hours in the morning. So averaging 7 hours of sleep (up from 5) and much better quality over the past few days. Fingers crossed this continues
I find that training at lunch with couple meals in me prior (as opposed to first thing in the morning) i require less "pick me up" or "stimulation" and can get away with the pump only formula for a really good session. Performance, pumps and strength also appear better at this time
Naturally noticed an improvement in Mood/energy/irritability which is great.
Old school upper body session today in 35deg heat, gym no A/C. Good old fashion sweat session. Loved every second of it
Carbs are really filling up the body now. Tissue starting to round off nicely but Mast still keeping me dry and lean. Loving the look and feeling really good!
Little jumpy on the scales this week with the increase in calories. Hopefully level off over the next week or so to see where we actually sit. Have also started monitoring BP AM/PM as we increase PEDs. So far, all good.
BP (Thursday 22/1) - AM:107/74 | PM: 124/82 (For Information)
Fasted Scale Weight (Thursday 22/1) - 80.8kg
BP (Friday 23/1) - AM - 117/79
Fasted Scale Weight (Friday 23/1) - 81.7kg
Supplementation
Morning:
Pre & Intra workout
- Fish Oil 1800mg
- VitD3 5000iu
- Selenium 200mcg
- Vit B Complex 500mcg
- Creatine 10g
- NAC 2g & Milk Thistle 45k
- Vitamin K
Evening:
- L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
- Pre-workout mix (Pump Juice + Glycerol additive 6000mg + t-spoon pink salt)
- Intra- workout: Staminade 30g Carbs (circa 100kcal)
Performance Enhancement (Updated)
- Zinc 40mg
- Magnesium Glycinate 500mg
- Astaxanthin 6mg
- NAC 2g & Milk Thistle 45k
- Melatonin 2mg (as required)
- Valerian forte 2000mg
- Psyllium husk 10g
Nutrition
- 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
- GHK-CU 2IU (ED Morning) - Not-sponsored.
Nutrition - Training Day
Target 2750kcal (240P 50F 335C).
Training - UPPER
Natural lat pull down 3 working sets x 12-15reps + slight pause at chest level
- 70kg x 15 reps
- 80kg x 14 reps
- 80kg x 12 reps + 4 partials
Overhead BB press 3 working sets x 5-8 reps
Chest supported t bar row 2 working sets x 12-15reps
- 70kg x 6 reps
- 70kg x 6 reps
- 70kg x 5 reps
ISO incline chest press machine 2 working sets x 12-15 reps + drop set on final set
- 45kg x 14 reps
- 45kg x 12 reps
Super set DB shrugs / DB rear delt raises(chest supported incline bench) 3 working sets x 15-20 reps (each)
- 40kg (ES) x 12 reps
- 40kg (ES) x 12 reps + 25kg (ES) x 6 reps
Tricep rope cable crunches 2 working sets x 15-20 reps
- 40kg x 18 reps + 5kg x 20 reps
- 40kg x 16 reps + 5kg x 20 reps
- 40kg x 15 reps (3 partials) + 7.5kg x 15 reps
15 min treadmill incline walk 5.5 km/h @ 7% incline
- 37.5kg x 18 reps
- 40kg x 15 reps
Step target - 10k
This was one of the new additions to the 6 day program. Coach fukn nailed it
Heavy. Volume. Tough. Loved it
Little physique update attached. Build is well and truely on its way. Full and thick
Said the first person ever!!!!!!!I just wanna look like LH
Crazy transformation mate. Still had some big arms back then but just a whole new level now.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
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:
Evening:
- 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
Performance Enhancement (Updated)
- Zinc 40mg
- Magnesium Glycinate 500mg
- Astaxanthin 6mg
- NAC 2g & Milk Thistle 45k
- Melatonin 2mg (as required)
- Valerian forte 2000mg
- Psyllium husk 10g
Nutrition
- 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 - Training Day
Target 2750kcal (240P 50F 335C).
Today’s Menu -
Actual Caloric Intake - 2702KCal (259P 48F 315C)
- 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
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
Seated leg curls 3 working sets x 8-10reps
- 12kg x 12 reps (ES)
- 12kg x 12 reps (ES)
SL DB Supported RDL 1 top set x 10-12 reps (+ 2 feeler sets)
- 53kg x 10 reps
- 60kg x 10 reps
- 60kg x 8 reps + rest/pause (5reps)
45deg glute focused (toes out) back extension 2 working sets x 8-12 reps
- 50kg x 10 reps ES (2 second pause in stretch position)
Leg extension 2 working set x 10-15 reps + 10sec rest / pause (+ 1 feeler set)
- 60kg x 10 reps ( 2 x 30kg KB)
- 60kg x 8 reps (2 x 30kg KB)
Hak Squat Machine 1 top sets x 8-10 reps (+ 2 feeler sets) feet together quad focused
- 68 kg x 12 reps + 68kg x 5 reps
- 68 kg x 12 reps + 68kg x 4 reps
Straight leg calf raise pin loaded machine 3 working sets x 8-10 reps
- 100kg (2.5 plates on ES) x 10 reps
DB lateral raises (extra credit for delts) 1 x 15-20 reps + 2 x 10 sec rest / Pause (+ 1 feeler set)
- 105kg x 10 reps
- 105kg x 10 reps
- 105kg x 8 reps + 3 partials
Ab wheel on knees 3 sets x max
- 15kg x 15 reps + 15kg x 10 reps + 15kg x 5 reps (+3 straight arm partials)
15 min incline walk 5.5km/h @ 7% post session on treadmill
- 12 reps
- 10 reps
- 6 reps
Steps target today - 10k.
Daily average this week / month - 14k / 15k
Nice upper workout mate. Hit everything without going overboard.Friday 23/01/2026
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 26 Lean Build Phase
Significant improvement in sleep over the past few days. I have moved towards a pump only stim free pre-workout & stopped all caffeine after lunch to trial.
Lunch time gym sessions have also gifted me an extra two hours in the morning. So averaging 7 hours of sleep (up from 5) and much better quality over the past few days. Fingers crossed this continues
I find that training at lunch with couple meals in me prior (as opposed to first thing in the morning) i require less "pick me up" or "stimulation" and can get away with the pump only formula for a really good session. Performance, pumps and strength also appear better at this time
Naturally noticed an improvement in Mood/energy/irritability which is great.
Old school upper body session today in 35deg heat, gym no A/C. Good old fashion sweat session. Loved every second of it
Carbs are really filling up the body now. Tissue starting to round off nicely but Mast still keeping me dry and lean. Loving the look and feeling really good!
Little jumpy on the scales this week with the increase in calories. Hopefully level off over the next week or so to see where we actually sit. Have also started monitoring BP AM/PM as we increase PEDs. So far, all good.
BP (Thursday 22/1) - AM:107/74 | PM: 124/82 (For Information)
Fasted Scale Weight (Thursday 22/1) - 80.8kg
BP (Friday 23/1) - AM - 117/79
Fasted Scale Weight (Friday 23/1) - 81.7kg
Supplementation
Morning:
Pre & Intra workout
- Fish Oil 1800mg
- VitD3 5000iu
- Selenium 200mcg
- Vit B Complex 500mcg
- Creatine 10g
- NAC 2g & Milk Thistle 45k
- Vitamin K
Evening:
- L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
- Pre-workout mix (Pump Juice + Glycerol additive 6000mg + t-spoon pink salt)
- Intra- workout: Staminade 30g Carbs (circa 100kcal)
Performance Enhancement (Updated)
- Zinc 40mg
- Magnesium Glycinate 500mg
- Astaxanthin 6mg
- NAC 2g & Milk Thistle 45k
- Melatonin 2mg (as required)
- Valerian forte 2000mg
- Psyllium husk 10g
Nutrition
- 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
- GHK-CU 2IU (ED Morning) - Not-sponsored.
Nutrition - Training Day
Target 2750kcal (240P 50F 335C).
Training - UPPER
Natural lat pull down 3 working sets x 12-15reps + slight pause at chest level
- 70kg x 15 reps
- 80kg x 14 reps
- 80kg x 12 reps + 4 partials
Overhead BB press 3 working sets x 5-8 reps
Chest supported t bar row 2 working sets x 12-15reps
- 70kg x 6 reps
- 70kg x 6 reps
- 70kg x 5 reps
ISO incline chest press machine 2 working sets x 12-15 reps + drop set on final set
- 45kg x 14 reps
- 45kg x 12 reps
Super set DB shrugs / DB rear delt raises(chest supported incline bench) 3 working sets x 15-20 reps (each)
- 40kg (ES) x 12 reps
- 40kg (ES) x 12 reps + 25kg (ES) x 6 reps
Tricep rope cable crunches 2 working sets x 15-20 reps
- 40kg x 18 reps + 5kg x 20 reps
- 40kg x 16 reps + 5kg x 20 reps
- 40kg x 15 reps (3 partials) + 7.5kg x 15 reps
15 min treadmill incline walk 5.5 km/h @ 7% incline
- 37.5kg x 18 reps
- 40kg x 15 reps
Step target - 10k
This was one of the new additions to the 6 day program. Coach fukn nailed it
Heavy. Volume. Tough. Loved it
Little physique update attached. Build is well and truely on its way. Full and thick
Always been fairly solid. But yes, next level now for sure!
Solid session
absolutely enjoying the program at the moment. have some extra emphasis on delts in this training block for sure
left everything in the gym. Had noting more to give ) otherwise 100 % all food this week prepared at home. More food preparation today for the wee! ) but no regrets.. important to remember life is short and need to continue making memories with the family.. these are the little things that they remember. a lot to achieve in the coming weeks.
quality of products batch tested and results posted for transparency genuinely cares for customers supportive of their performance logging team 
legs progressing nicelySunday 25/01/2026
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 28 Lean Build Phase
Photos / weekly data sheet attached for those interested in a snap shot of my week!
Was nice to see scale weight level off towards end of the week after initial jump early. Little flush today was unexpected!
Probably not a heap to report. Sleep much much better. Especially the quality during the night. Back to normal. Extra hours in morning definitely making a difference to gym performance and overall mood and energy throughout the day!
Energy / strength / performance in gym all tracking really well. Loving the new 6 day program - massive leg session this afternoon after @Dreamer log update this morning and motivation
Nutrition has been tough. They say the lean build is mentally harder than a cut! Starting to learn this is the truth
Grind to stay out the pantry and have a pick!!. 1 meal out yesterday for family lunch (but ordered off menu chicken & rice
Was unbelievably hungry last night (random) and did go over calories with a bowl of fruit at 10pm but kept it clean!
Otherwise did cheat tonight!!. Did enjoy an ice cream with the kids at the beach (may have finished off theirs also
Back on the grind tomorrow. staying strong and focused
BP all good. Recovery good. Body feels great considering the hammering it’s taken this week
Looking lean, dry and vascular. Pumps are crazy. Coach is happy. Very minor calorie bump next week to roundup intake to 2800kcal. Nothing crazy. Still monitoring historic problems areas as indication of any fat gain. So far so good.
Trying to make this level of leanness solidify as our set point.
Faster scale weight - 80.4kg
Supplementation
Morning:
Pre & Intra workout
- Fish Oil 1800mg
- VitD3 5000iu
- Selenium 200mcg
- Vit B Complex 500mcg
- Creatine 10g
- NAC 2g & Milk Thistle 45k
- Vitamin K
Evening:
- L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
- Pre-workout mix (Pump Juice + Glycerol additive 6000mg + t-spoon pink salt)
- Intra- workout: Staminade 30g Carbs (circa 100kcal)
Performance Enhancement (Updated)
- Zinc 40mg
- Magnesium Glycinate 500mg
- Astaxanthin 6mg
- NAC 2g & Milk Thistle 45k
- Melatonin 2mg (as required)
- Valerian forte 2000mg
- Psyllium husk 10g
Nutrition
- 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
- GHK-CU 2IU (ED Morning) - Not-sponsored.
Nutrition - Training Day
Target 2750kcal (240P 50F 335C).
Actual intake for today 2762kcal (259P 47F 300C) + ice cream
Training - LOWER 2
Walking lunges 12 steps (ES) x 2 sets warm up - 12kg DB (ES)
Seated Hamstring Curls 4 working sets x 8-12 reps + 10 sec rest / pause on final
Plate-Loaded Hip Thrust Machine 2 x working sets 8-12 reps (+ 2 feeler sets)
- 75kg x 10 reps
- 75kg x 10 reps
- 82k x 8 reps
- 82k x 8 reps + 82kg x 5 reps
Leg Press 2 working sets x 12-15 reps (+ 2 feeler sets)
- 9 plates total (4.5 ES) x 8 with 2 second pause at stretch position
- 8 plates total (4 ES) x 9 with 2 second pause at stretch position
Close foot goblet squat (quad focused) squats 2 working set x 8-10 reps
- 14 plates total (7 ES) x 12 reps
- 14 plates total (7 ES) x 12 reps
Smith machine calf raise 3 working set x 8-12 reps + partials on last set
- 45kg x 10 reps
- 45kg x 10 reps
- 45k x 8 reps (failed on rep 9)
Decline weights Russian twist 2 x 8-10 reps
- 100kg x 10 reps
- 100kg x 10 reps
- 100kg x 8 reps + 3 partials
20min post session incline walk treadmill. 5.5km @ 7% incline.
- 20kg plate x 10 reps (each side)
- 20kg plate x 8 reps (each side)
Step target - 10k
Actual Steps - 16.5k
Steps Weekly average - 16k/day
Big Shout Out to the boss and my team @shadow labs. Proactively supporting my fitness journey and following my logs, but for continuously checking in on me (almost daily) even to say hi or thank you. Couldn’t ask for a better team to be exclusively representing and building long term partnership with where I can hopefully assist and watch them organically grow into a true tier one vendor.
Communication and service
Thank you team
I see really big progress for you! @LH5515 you're harder and leaner as well
Thanks brother! Another week on the grind! It’s what we live forlegs progressing nicely
smith machine calf work 100kg thats huge!
grind it hard, big EVO family love your way! @LH5515Thanks brother! Another week on the grind! It’s what we live for
Appreciate you stopping past and showing love! Thanks @LevButlerov
Looking fab bro. Top notch updateSunday 25/01/2026
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 28 Lean Build Phase
Photos / weekly data sheet attached for those interested in a snap shot of my week!
Was nice to see scale weight level off towards end of the week after initial jump early. Little flush today was unexpected!
Probably not a heap to report. Sleep much much better. Especially the quality during the night. Back to normal. Extra hours in morning definitely making a difference to gym performance and overall mood and energy throughout the day!
Energy / strength / performance in gym all tracking really well. Loving the new 6 day program - massive leg session this afternoon after @Dreamer log update this morning and motivation
Nutrition has been tough. They say the lean build is mentally harder than a cut! Starting to learn this is the truth
Grind to stay out the pantry and have a pick!!. 1 meal out yesterday for family lunch (but ordered off menu chicken & rice
Was unbelievably hungry last night (random) and did go over calories with a bowl of fruit at 10pm but kept it clean!
Otherwise did cheat tonight!!. Did enjoy an ice cream with the kids at the beach (may have finished off theirs also
Back on the grind tomorrow. staying strong and focused
BP all good. Recovery good. Body feels great considering the hammering it’s taken this week
Looking lean, dry and vascular. Pumps are crazy. Coach is happy. Very minor calorie bump next week to roundup intake to 2800kcal. Nothing crazy. Still monitoring historic problems areas as indication of any fat gain. So far so good.
Trying to make this level of leanness solidify as our set point.
Faster scale weight - 80.4kg
Supplementation
Morning:
Pre & Intra workout
- Fish Oil 1800mg
- VitD3 5000iu
- Selenium 200mcg
- Vit B Complex 500mcg
- Creatine 10g
- NAC 2g & Milk Thistle 45k
- Vitamin K
Evening:
- L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
- Pre-workout mix (Pump Juice + Glycerol additive 6000mg + t-spoon pink salt)
- Intra- workout: Staminade 30g Carbs (circa 100kcal)
Performance Enhancement (Updated)
- Zinc 40mg
- Magnesium Glycinate 500mg
- Astaxanthin 6mg
- NAC 2g & Milk Thistle 45k
- Melatonin 2mg (as required)
- Valerian forte 2000mg
- Psyllium husk 10g
Nutrition
- 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
- GHK-CU 2IU (ED Morning) - Not-sponsored.
Nutrition - Training Day
Target 2750kcal (240P 50F 335C).
Actual intake for today 2762kcal (259P 47F 300C) + ice cream
Training - LOWER 2
Walking lunges 12 steps (ES) x 2 sets warm up - 12kg DB (ES)
Seated Hamstring Curls 4 working sets x 8-12 reps + 10 sec rest / pause on final
Plate-Loaded Hip Thrust Machine 2 x working sets 8-12 reps (+ 2 feeler sets)
- 75kg x 10 reps
- 75kg x 10 reps
- 82k x 8 reps
- 82k x 8 reps + 82kg x 5 reps
Leg Press 2 working sets x 12-15 reps (+ 2 feeler sets)
- 9 plates total (4.5 ES) x 8 with 2 second pause at stretch position
- 8 plates total (4 ES) x 9 with 2 second pause at stretch position
Close foot goblet squat (quad focused) squats 2 working set x 8-10 reps
- 14 plates total (7 ES) x 12 reps
- 14 plates total (7 ES) x 12 reps
Smith machine calf raise 3 working set x 8-12 reps + partials on last set
- 45kg x 10 reps
- 45kg x 10 reps
- 45k x 8 reps (failed on rep 9)
Decline weights Russian twist 2 x 8-10 reps
- 100kg x 10 reps
- 100kg x 10 reps
- 100kg x 8 reps + 3 partials
20min post session incline walk treadmill. 5.5km @ 7% incline.
- 20kg plate x 10 reps (each side)
- 20kg plate x 8 reps (each side)
Step target - 10k
Actual Steps - 16.5k
Steps Weekly average - 16k/day
Big Shout Out to the boss and my team @shadow labs. Proactively supporting my fitness journey and following my logs, but for continuously checking in on me (almost daily) even to say hi or thank you. Couldn’t ask for a better team to be exclusively representing and building long term partnership with where I can hopefully assist and watch them organically grow into a true tier one vendor.
Communication and service
Thank you team
) elite.
nice TD there, and you look good, ripped big shoulders chest @LH5515and….. Touchdown
The boss and team at @shadow labs making sure I’m stocked up to continue pushing my lean bulk phase hard
Order one of two this week of which btw I placed Friday and arrived 9am this morning after the long weekend (think @shadow labs delievered themselves or have shares in Aust post
Product is top shelf. Jano test results are one thing. But pictures don’t lie! I’ve never been this lean, full and dry in my life!
An absolute privilege to be part of the shadow labs performance team. I genuinely believe in the supplements. The service and support is
Whatever you need.. My boys have got you
and even got a few comments around the place! can’t wait for the new line to drop 
The Team continue to look after me and are quickly becoming like family the support, guidance and general banter is unbelievable 
What a fucking unitWednesday 28/01/2026
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 31 Lean Build Phase
Coming off a rest day, 8 hours of solid sleep and good couple of days of nutrition - energy / mood / motivation / excitement to get back into gym was high.
Body feeling recovered & healthy after the beating it took in the gym over long weekend!!! No issues to report
Appetite high. Food going down too easy and finding myself hungry & holding back from over consuming extra calories. Need to be super disciplined and follow the plan to keep lean build phase on track.
Am holding a fair bit of water. After Sunday check in @ 80.4kg - this morning was heaviest I’ve weighed in for some time @ 83.4kg. Food selection remains consistent. Will monitor but not super stressed. I still remain full and vascular. Pumps ridiculous in gym right now
@shadow labs merch was on full show today at gym. Look was absolute
BP has been within ideal range. Daily pins have been a god sent. Has been two weeks now and genuinely feel like my mood, libido, skin/acne and energy have all reset back to normal. Sleep has helped this also. Feeling really good right now - let’s hope it continues
Have made some enquires re introducing a mitochondria stack to assist with energy, endurance and pumps / performance in the gym. Defiantly a few compounds I may consider really soon to assist with the long days now as work load ramps up and days quickly become 15 hours long
Faster scale weight - 83.4kg
Supplementation
Morning:
Pre & Intra workout
- Fish Oil 1800mg
- VitD3 5000iu
- Selenium 200mcg
- Vit B Complex 500mcg
- Creatine 10g
- NAC 2g & Milk Thistle 45k
- Vitamin K
Evening:
- L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
- Pre-workout mix (Pump Juice + Glycerol additive 6000mg + t-spoon pink salt)
- Intra- workout: Staminade 30g Carbs (circa 100kcal)
Performance Enhancement (Updated)
- Zinc 40mg
- Magnesium Glycinate 500mg
- Astaxanthin 6mg
- NAC 2g & Milk Thistle 45k
- Melatonin 2mg (as required)
- Valerian forte 2000mg
- Psyllium husk 10g
Nutrition
- 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
- GHK-CU 2IU (ED Morning) - Not-sponsored.
Nutrition - Training Day
Target 2800kcal (240P 50F 335).
Actual intake for today 2791kcal (247P 47F 325c) - attached are my MacroFactor inputs
Training - PULL
Wide grip pull ups 3 sets x max (body weight warm up)
Cable pullover 2 working sets x 12-15 reps
- 10 reps - from dead hang
- 10 reps - 3 second negatives
- 8 reps + 3 partials
Yates row machine supinated 3 working set x 8-10 reps (hammer strength pin loaded)
- 30kg x 14 reps
- 31.5kg x 12 reps
SA supported high cable iliac row 2 working set x 8-10 reps
- 96kg x 12 reps
- 96kg x 10 reps
- 106kg x 8 reps + 3 partials
Standing Bayesian Cable curl 3 working sets x 15-20 reps
- 32.5kg x 8 reps (ES) + 3 partials
- 32.4kg x 8 reps (ES) + 3 partials
Plate loaded preacher curls 2 working sets x 8-12 reps
- 10kg x 15 reps
- 10kg x 12 reps
- 7.5kg x 15 reps
Incline bench, cable rear delts 2 sets x 15 -20 reps
- 25kg x 12 reps
- 37.5kg x 8 reps + 20kg x 10kg drop set
Machine ab crunches 2 sets x 8-10 reps
- 6.75kg x 18 reps
- 6.75kg x 15 reps + 3 partials
No post workout walk today. Has been super hot this week so hit the pavement early morning for a 40min fasted beach walk before work
- 50kg x 15 reps
- 50kg x 15 reps
Step target - 10k
Actual Steps (at time of writing) - 16k
Thank you my brotherWhat a fucking unit
This in my eyes is honestly the perfect stack for a long steady push and i think it flys under the radar too much.
Most people associate mast in cutting and detail phases and sometime forget its still an anabolic. Not just a anabolic but one with next to no side effect you your actual health. Has serm like properties that assist with the influential impact of higher e2 and doesnt convert to e2 itself. Almost like the perfect side compound to push overall anabolic load without any bullshit. Allowing a longer more sustainable and healther bulk. Win win win.
The way this synergies with gh and then the addition of reta and is impact on bodily function and optimisation what more can your ask for on this side of things...
On the other side, fuck am i keen to see you run some mito enhancements, bigg timee!
If @shadow labs isnt happy with that kind of squad representation then god help the rest of us
)
. Nxt line of merch I need to send u bigger size. Thanks allot for this
My pleasure broWhat a fooking view
represent one of the best in the game
That is a fucking epic update brother. The shadow labs gear is mint.Wednesday 28/01/2026
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 31 Lean Build Phase
Coming off a rest day, 8 hours of solid sleep and good couple of days of nutrition - energy / mood / motivation / excitement to get back into gym was high.
Body feeling recovered & healthy after the beating it took in the gym over long weekend!!! No issues to report
Appetite high. Food going down too easy and finding myself hungry & holding back from over consuming extra calories. Need to be super disciplined and follow the plan to keep lean build phase on track.
Am holding a fair bit of water. After Sunday check in @ 80.4kg - this morning was heaviest I’ve weighed in for some time @ 83.4kg. Food selection remains consistent. Will monitor but not super stressed. I still remain full and vascular. Pumps ridiculous in gym right now
@shadow labs merch was on full show today at gym. Look was absolute
BP has been within ideal range. Daily pins have been a god sent. Has been two weeks now and genuinely feel like my mood, libido, skin/acne and energy have all reset back to normal. Sleep has helped this also. Feeling really good right now - let’s hope it continues
Have made some enquires re introducing a mitochondria stack to assist with energy, endurance and pumps / performance in the gym. Defiantly a few compounds I may consider really soon to assist with the long days now as work load ramps up and days quickly become 15 hours long
Faster scale weight - 83.4kg
Supplementation
Morning:
Pre & Intra workout
- Fish Oil 1800mg
- VitD3 5000iu
- Selenium 200mcg
- Vit B Complex 500mcg
- Creatine 10g
- NAC 2g & Milk Thistle 45k
- Vitamin K
Evening:
- L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
- Pre-workout mix (Pump Juice + Glycerol additive 6000mg + t-spoon pink salt)
- Intra- workout: Staminade 30g Carbs (circa 100kcal)
Performance Enhancement (Updated)
- Zinc 40mg
- Magnesium Glycinate 500mg
- Astaxanthin 6mg
- NAC 2g & Milk Thistle 45k
- Melatonin 2mg (as required)
- Valerian forte 2000mg
- Psyllium husk 10g
Nutrition
- 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
- GHK-CU 2IU (ED Morning) - Not-sponsored.
Nutrition - Training Day
Target 2800kcal (240P 50F 335).
Actual intake for today 2791kcal (247P 47F 325c) - attached are my MacroFactor inputs
Training - PULL
Wide grip pull ups 3 sets x max (body weight warm up)
Cable pullover 2 working sets x 12-15 reps
- 10 reps - from dead hang
- 10 reps - 3 second negatives
- 8 reps + 3 partials
Yates row machine supinated 3 working set x 8-10 reps (hammer strength pin loaded)
- 30kg x 14 reps
- 31.5kg x 12 reps
SA supported high cable iliac row 2 working set x 8-10 reps
- 96kg x 12 reps
- 96kg x 10 reps
- 106kg x 8 reps + 3 partials
Standing Bayesian Cable curl 3 working sets x 15-20 reps
- 32.5kg x 8 reps (ES) + 3 partials
- 32.4kg x 8 reps (ES) + 3 partials
Plate loaded preacher curls 2 working sets x 8-12 reps
- 10kg x 15 reps
- 10kg x 12 reps
- 7.5kg x 15 reps
Incline bench, cable rear delts 2 sets x 15 -20 reps
- 25kg x 12 reps
- 37.5kg x 8 reps + 20kg x 10kg drop set
Machine ab crunches 2 sets x 8-10 reps
- 6.75kg x 18 reps
- 6.75kg x 15 reps + 3 partials
No post workout walk today. Has been super hot this week so hit the pavement early morning for a 40min fasted beach walk before work
- 50kg x 15 reps
- 50kg x 15 reps
Step target - 10k
Actual Steps (at time of writing) - 16k
I agreeThat is a fucking epic update brother. The shadow labs gear is mint.
brother looking forward to their winter drop 
You're ripped and love your trainingWednesday 28/01/2026
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 31 Lean Build Phase
Coming off a rest day, 8 hours of solid sleep and good couple of days of nutrition - energy / mood / motivation / excitement to get back into gym was high.
Body feeling recovered & healthy after the beating it took in the gym over long weekend!!! No issues to report
Appetite high. Food going down too easy and finding myself hungry & holding back from over consuming extra calories. Need to be super disciplined and follow the plan to keep lean build phase on track.
Am holding a fair bit of water. After Sunday check in @ 80.4kg - this morning was heaviest I’ve weighed in for some time @ 83.4kg. Food selection remains consistent. Will monitor but not super stressed. I still remain full and vascular. Pumps ridiculous in gym right now
@shadow labs merch was on full show today at gym. Look was absolute
BP has been within ideal range. Daily pins have been a god sent. Has been two weeks now and genuinely feel like my mood, libido, skin/acne and energy have all reset back to normal. Sleep has helped this also. Feeling really good right now - let’s hope it continues
Have made some enquires re introducing a mitochondria stack to assist with energy, endurance and pumps / performance in the gym. Defiantly a few compounds I may consider really soon to assist with the long days now as work load ramps up and days quickly become 15 hours long
Faster scale weight - 83.4kg
Supplementation
Morning:
Pre & Intra workout
- Fish Oil 1800mg
- VitD3 5000iu
- Selenium 200mcg
- Vit B Complex 500mcg
- Creatine 10g
- NAC 2g & Milk Thistle 45k
- Vitamin K
Evening:
- L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
- Pre-workout mix (Pump Juice + Glycerol additive 6000mg + t-spoon pink salt)
- Intra- workout: Staminade 30g Carbs (circa 100kcal)
Performance Enhancement (Updated)
- Zinc 40mg
- Magnesium Glycinate 500mg
- Astaxanthin 6mg
- NAC 2g & Milk Thistle 45k
- Melatonin 2mg (as required)
- Valerian forte 2000mg
- Psyllium husk 10g
Nutrition
- 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
- GHK-CU 2IU (ED Morning) - Not-sponsored.
Nutrition - Training Day
Target 2800kcal (240P 50F 335).
Actual intake for today 2791kcal (247P 47F 325c) - attached are my MacroFactor inputs
Training - PULL
Wide grip pull ups 3 sets x max (body weight warm up)
Cable pullover 2 working sets x 12-15 reps
- 10 reps - from dead hang
- 10 reps - 3 second negatives
- 8 reps + 3 partials
Yates row machine supinated 3 working set x 8-10 reps (hammer strength pin loaded)
- 30kg x 14 reps
- 31.5kg x 12 reps
SA supported high cable iliac row 2 working set x 8-10 reps
- 96kg x 12 reps
- 96kg x 10 reps
- 106kg x 8 reps + 3 partials
Standing Bayesian Cable curl 3 working sets x 15-20 reps
- 32.5kg x 8 reps (ES) + 3 partials
- 32.4kg x 8 reps (ES) + 3 partials
Plate loaded preacher curls 2 working sets x 8-12 reps
- 10kg x 15 reps
- 10kg x 12 reps
- 7.5kg x 15 reps
Incline bench, cable rear delts 2 sets x 15 -20 reps
- 25kg x 12 reps
- 37.5kg x 8 reps + 20kg x 10kg drop set
Machine ab crunches 2 sets x 8-10 reps
- 6.75kg x 18 reps
- 6.75kg x 15 reps + 3 partials
No post workout walk today. Has been super hot this week so hit the pavement early morning for a 40min fasted beach walk before work
- 50kg x 15 reps
- 50kg x 15 reps
Step target - 10k
Actual Steps (at time of writing) - 16k
abs nice and arms huge @LH5515
Thanks brother!!! Appreciate the love
Looking incredible man!Wednesday 28/01/2026
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 31 Lean Build Phase
Coming off a rest day, 8 hours of solid sleep and good couple of days of nutrition - energy / mood / motivation / excitement to get back into gym was high.
Body feeling recovered & healthy after the beating it took in the gym over long weekend!!! No issues to report
Appetite high. Food going down too easy and finding myself hungry & holding back from over consuming extra calories. Need to be super disciplined and follow the plan to keep lean build phase on track.
Am holding a fair bit of water. After Sunday check in @ 80.4kg - this morning was heaviest I’ve weighed in for some time @ 83.4kg. Food selection remains consistent. Will monitor but not super stressed. I still remain full and vascular. Pumps ridiculous in gym right now
@shadow labs merch was on full show today at gym. Look was absolute
BP has been within ideal range. Daily pins have been a god sent. Has been two weeks now and genuinely feel like my mood, libido, skin/acne and energy have all reset back to normal. Sleep has helped this also. Feeling really good right now - let’s hope it continues
Have made some enquires re introducing a mitochondria stack to assist with energy, endurance and pumps / performance in the gym. Defiantly a few compounds I may consider really soon to assist with the long days now as work load ramps up and days quickly become 15 hours long
Faster scale weight - 83.4kg
Supplementation
Morning:
Pre & Intra workout
- Fish Oil 1800mg
- VitD3 5000iu
- Selenium 200mcg
- Vit B Complex 500mcg
- Creatine 10g
- NAC 2g & Milk Thistle 45k
- Vitamin K
Evening:
- L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
- Pre-workout mix (Pump Juice + Glycerol additive 6000mg + t-spoon pink salt)
- Intra- workout: Staminade 30g Carbs (circa 100kcal)
Performance Enhancement (Updated)
- Zinc 40mg
- Magnesium Glycinate 500mg
- Astaxanthin 6mg
- NAC 2g & Milk Thistle 45k
- Melatonin 2mg (as required)
- Valerian forte 2000mg
- Psyllium husk 10g
Nutrition
- 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
- GHK-CU 2IU (ED Morning) - Not-sponsored.
Nutrition - Training Day
Target 2800kcal (240P 50F 335).
Actual intake for today 2791kcal (247P 47F 325c) - attached are my MacroFactor inputs
Training - PULL
Wide grip pull ups 3 sets x max (body weight warm up)
Cable pullover 2 working sets x 12-15 reps
- 10 reps - from dead hang
- 10 reps - 3 second negatives
- 8 reps + 3 partials
Yates row machine supinated 3 working set x 8-10 reps (hammer strength pin loaded)
- 30kg x 14 reps
- 31.5kg x 12 reps
SA supported high cable iliac row 2 working set x 8-10 reps
- 96kg x 12 reps
- 96kg x 10 reps
- 106kg x 8 reps + 3 partials
Standing Bayesian Cable curl 3 working sets x 15-20 reps
- 32.5kg x 8 reps (ES) + 3 partials
- 32.4kg x 8 reps (ES) + 3 partials
Plate loaded preacher curls 2 working sets x 8-12 reps
- 10kg x 15 reps
- 10kg x 12 reps
- 7.5kg x 15 reps
Incline bench, cable rear delts 2 sets x 15 -20 reps
- 25kg x 12 reps
- 37.5kg x 8 reps + 20kg x 10kg drop set
Machine ab crunches 2 sets x 8-10 reps
- 6.75kg x 18 reps
- 6.75kg x 15 reps + 3 partials
No post workout walk today. Has been super hot this week so hit the pavement early morning for a 40min fasted beach walk before work
- 50kg x 15 reps
- 50kg x 15 reps
Step target - 10k
Actual Steps (at time of writing) - 16k
Thanks brother for showing some love
Your conditioning is holding nicely man. you can see it in your back clearlyThanks brother for showing some love
Definitely feeling the best I have felt in a couple of months. Things ticking over nicely… just trying to keep some abs during the build
Thanks brother
appreciate you dropping past & showing some love
and….. Touchdown
The boss and team at @shadow labs making sure I’m stocked up to continue pushing my lean bulk phase hard
Order one of two this week of which btw I placed Friday and arrived 9am this morning after the long weekend (think @shadow labs delievered themselves or have shares in Aust post
Product is top shelf. Jano test results are one thing. But pictures don’t lie! I’ve never been this lean, full and dry in my life!
An absolute privilege to be part of the shadow labs performance team. I genuinely believe in the supplements. The service and support is
Whatever you need.. My boys have got you
Great update mate. The pull workout looks perfect. Loving the in gym pics sporting the merch as well.Wednesday 28/01/2026
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 31 Lean Build Phase
Coming off a rest day, 8 hours of solid sleep and good couple of days of nutrition - energy / mood / motivation / excitement to get back into gym was high.
Body feeling recovered & healthy after the beating it took in the gym over long weekend!!! No issues to report
Appetite high. Food going down too easy and finding myself hungry & holding back from over consuming extra calories. Need to be super disciplined and follow the plan to keep lean build phase on track.
Am holding a fair bit of water. After Sunday check in @ 80.4kg - this morning was heaviest I’ve weighed in for some time @ 83.4kg. Food selection remains consistent. Will monitor but not super stressed. I still remain full and vascular. Pumps ridiculous in gym right now
@shadow labs merch was on full show today at gym. Look was absolute
BP has been within ideal range. Daily pins have been a god sent. Has been two weeks now and genuinely feel like my mood, libido, skin/acne and energy have all reset back to normal. Sleep has helped this also. Feeling really good right now - let’s hope it continues
Have made some enquires re introducing a mitochondria stack to assist with energy, endurance and pumps / performance in the gym. Defiantly a few compounds I may consider really soon to assist with the long days now as work load ramps up and days quickly become 15 hours long
Faster scale weight - 83.4kg
Supplementation
Morning:
Pre & Intra workout
- Fish Oil 1800mg
- VitD3 5000iu
- Selenium 200mcg
- Vit B Complex 500mcg
- Creatine 10g
- NAC 2g & Milk Thistle 45k
- Vitamin K
Evening:
- L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
- Pre-workout mix (Pump Juice + Glycerol additive 6000mg + t-spoon pink salt)
- Intra- workout: Staminade 30g Carbs (circa 100kcal)
Performance Enhancement (Updated)
- Zinc 40mg
- Magnesium Glycinate 500mg
- Astaxanthin 6mg
- NAC 2g & Milk Thistle 45k
- Melatonin 2mg (as required)
- Valerian forte 2000mg
- Psyllium husk 10g
Nutrition
- 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
- GHK-CU 2IU (ED Morning) - Not-sponsored.
Nutrition - Training Day
Target 2800kcal (240P 50F 335).
Actual intake for today 2791kcal (247P 47F 325c) - attached are my MacroFactor inputs
Training - PULL
Wide grip pull ups 3 sets x max (body weight warm up)
Cable pullover 2 working sets x 12-15 reps
- 10 reps - from dead hang
- 10 reps - 3 second negatives
- 8 reps + 3 partials
Yates row machine supinated 3 working set x 8-10 reps (hammer strength pin loaded)
- 30kg x 14 reps
- 31.5kg x 12 reps
SA supported high cable iliac row 2 working set x 8-10 reps
- 96kg x 12 reps
- 96kg x 10 reps
- 106kg x 8 reps + 3 partials
Standing Bayesian Cable curl 3 working sets x 15-20 reps
- 32.5kg x 8 reps (ES) + 3 partials
- 32.4kg x 8 reps (ES) + 3 partials
Plate loaded preacher curls 2 working sets x 8-12 reps
- 10kg x 15 reps
- 10kg x 12 reps
- 7.5kg x 15 reps
Incline bench, cable rear delts 2 sets x 15 -20 reps
- 25kg x 12 reps
- 37.5kg x 8 reps + 20kg x 10kg drop set
Machine ab crunches 2 sets x 8-10 reps
- 6.75kg x 18 reps
- 6.75kg x 15 reps + 3 partials
No post workout walk today. Has been super hot this week so hit the pavement early morning for a 40min fasted beach walk before work
- 50kg x 15 reps
- 50kg x 15 reps
Step target - 10k
Actual Steps (at time of writing) - 16k
Thanks bro !!! Would love to see more merch from others suppliers also hitting the threads , massive fan of some good gym apparel
on me to reset and refocus next week to get back on track. But getting this off my chest holds me accountable for my actions and how I choose to address in the belly after letting myself down with some poor nutrition choices to get in and absolutely (as the rock would say) clang and bang those weights around.
Fantastic update bro. Really like the quality monologue on struggling with meals. When this is logged it shows that regardless of the physical condition you are in (yours is fabulous btw) or the discipline you usually have, everyone struggles to do this endlessly. The ability to know it's happening, reset and move on is the difference and key point here. Love itSaturday 31/01/2026
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 34 Lean Build Phase
Likely the most undisciplined week I’ve had in over 6months. Have battled hunger and cravings all week and have found myself reaching for the pantry in between meals.
Core meals have been business as usual. Macros have all been hit (likely exceeded times) however it’s the mental willpower which has failed me this week and been the most disappointing.
Not searching for reasons or recommendations here - I know what to do. But no one can do it for me. It’s
Otherwise - energy, mood, performance and general health has been absolutely spot on. Holding some water & higher average scale weight, obviously nutrition has been 95% dialled in not the usual 110% so would be playing a part, but potentially some work stresses also that need to be managed.
Sleep as been bang on. Averaging 7 hours now and quality has significantly improved.
Big weekend of training coming off Friday rest day. Have a
Order placed for a mitochondria stack. Should arrive Monday and looking for to the additional supplementation focused on enhancing energy, endurance, metabolism and insulin sensitivity with aim to support my goals!!!
Time to be better. Time to be elite. Time for beast mode
BP this morning - 124/78
Fasted scale weight - 84.5kg
Supplementation
Morning:
Pre & Intra workout
- Fish Oil 1800mg
- VitD3 5000iu
- Selenium 200mcg
- Vit B Complex 500mcg
- Creatine 10g
- NAC 2g & Milk Thistle 45k
- Vitamin K
Evening:
- L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
- Pre-workout mix (Pump Juice + Glycerol additive 6000mg + t-spoon pink salt)
- Intra- workout: Staminade 30g Carbs (circa 100kcal)
Performance Enhancement (Updated)
- Zinc 40mg
- Magnesium Glycinate 500mg
- Astaxanthin 6mg
- NAC 2g & Milk Thistle 45k
- Melatonin 2mg (as required)
- Valerian forte 2000mg
- Psyllium husk 10g
Nutrition
- 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
- GHK-CU 2IU (ED Morning) - Not-sponsored.
Nutrition - Training Day
Target 2800kcal (240P 50F 335).
Actual intake for today 2791kcal (247P 47F 325c) - attached are my MacroFactor inputs
Training - UPPER
Natural lat pull down 3 working sets x 12-15reps + slight pause at chest level
Overhead BB press 3 working sets x 5-8 reps
- 80kg x 14 reps
- 80kg x 13 reps
- 80kg x 12 reps + 4 partials
Chest supported t bar row 2 working sets x 12-15reps
- 70kg x 7 reps
- 70kg x 6 reps
- 70kg x 6 reps
ISO incline chest press machine 2 working sets x 12-15 reps + drop set on final set
- 45kg x 14 reps
- 45kg x 12 reps
Super set BB shrugs / DB rear delt raises(chest supported incline bench) 3 working sets x 15-20 reps (each)
- 40kg (ES) x 13 reps
- 40kg (ES) x 12 reps + 25kg (ES) x 6 reps
Decline dragon flag 2 sets x max reps
- 120kg x 12 reps + 7.5kg x 15 reps
- 100kg x 16 reps + 7.5kg x 15 reps
- 100kg x 15 reps + 7.5kg x 15 reps
15 min treadmill incline walk 5.5 km/h @ 7% incline
- 8 reps
- 5 reps
total steps today - 16,200
physique update attached
Thanks you @Kopite67Fantastic update bro. Really like the quality monologue on struggling with meals. When this is logged it shows that regardless of the physical condition you are in (yours is fabulous btw) or the discipline you usually have, everyone struggles to do this endlessly. The ability to know it's happening, reset and move on is the difference and key point here. Love it
appreciate the kind works and support.
I didnt realize how thick your back wasSaturday 31/01/2026
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 34 Lean Build Phase
Likely the most undisciplined week I’ve had in over 6months. Have battled hunger and cravings all week and have found myself reaching for the pantry in between meals.
Core meals have been business as usual. Macros have all been hit (likely exceeded times) however it’s the mental willpower which has failed me this week and been the most disappointing.
Not searching for reasons or recommendations here - I know what to do. But no one can do it for me. It’s
Otherwise - energy, mood, performance and general health has been absolutely spot on. Holding some water & higher average scale weight, obviously nutrition has been 95% dialled in not the usual 110% so would be playing a part, but potentially some work stresses also that need to be managed.
Sleep as been bang on. Averaging 7 hours now and quality has significantly improved.
Big weekend of training coming off Friday rest day. Have a
Order placed for a mitochondria stack. Should arrive Monday and looking for to the additional supplementation focused on enhancing energy, endurance, metabolism and insulin sensitivity with aim to support my goals!!!
Time to be better. Time to be elite. Time for beast mode
BP this morning - 124/78
Fasted scale weight - 84.5kg
Supplementation
Morning:
Pre & Intra workout
- Fish Oil 1800mg
- VitD3 5000iu
- Selenium 200mcg
- Vit B Complex 500mcg
- Creatine 10g
- NAC 2g & Milk Thistle 45k
- Vitamin K
Evening:
- L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
- Pre-workout mix (Pump Juice + Glycerol additive 6000mg + t-spoon pink salt)
- Intra- workout: Staminade 30g Carbs (circa 100kcal)
Performance Enhancement (Updated)
- Zinc 40mg
- Magnesium Glycinate 500mg
- Astaxanthin 6mg
- NAC 2g & Milk Thistle 45k
- Melatonin 2mg (as required)
- Valerian forte 2000mg
- Psyllium husk 10g
Nutrition
- 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
- GHK-CU 2IU (ED Morning) - Not-sponsored.
Nutrition - Training Day
Target 2800kcal (240P 50F 335).
Actual intake for today 2791kcal (247P 47F 325c) - attached are my MacroFactor inputs
Training - UPPER
Natural lat pull down 3 working sets x 12-15reps + slight pause at chest level
Overhead BB press 3 working sets x 5-8 reps
- 80kg x 14 reps
- 80kg x 13 reps
- 80kg x 12 reps + 4 partials
Chest supported t bar row 2 working sets x 12-15reps
- 70kg x 7 reps
- 70kg x 6 reps
- 70kg x 6 reps
ISO incline chest press machine 2 working sets x 12-15 reps + drop set on final set
- 45kg x 14 reps
- 45kg x 12 reps
Super set BB shrugs / DB rear delt raises(chest supported incline bench) 3 working sets x 15-20 reps (each)
- 40kg (ES) x 13 reps
- 40kg (ES) x 12 reps + 25kg (ES) x 6 reps
Decline dragon flag 2 sets x max reps
- 120kg x 12 reps + 7.5kg x 15 reps
- 100kg x 16 reps + 7.5kg x 15 reps
- 100kg x 15 reps + 7.5kg x 15 reps
15 min treadmill incline walk 5.5 km/h @ 7% incline
- 8 reps
- 5 reps
total steps today - 16,200
physique update attached
@LH5515 you have a massive big back strong too!
Thanks brother. Spent alot of 2025 focusing on bringing the back up!! Great to get noticedI didnt realize how thick your back was
love your training volume
its amazing REALLY WIDE!Thanks brother. Spent alot of 2025 focusing on bringing the back up!! Great to get noticed
Holding some water / not as dry atm but blood pressure on point and doesn’t appear that I’ve accumulated too much fat so far. Build is travelling nicely . Couldn’t ask for a better performance team t be apart of customer focused service tested transparent quality.
Best log update I have read this morning brother. Absolutely fucking nailed it. Good fortune with the travelling for work as that always presents its own challengesMonday 02/02/2026
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 36 Lean Build Phase
Following a challenging week last week with hunger and cravings, higher scale weight and holding some excess water - super important this week I nail nutrition, trust the plan and not leave anything to chance.
Nutrition is controllable. No excuses. Most frustrating part is that I’m only letting myself down. No one else. This game is selfish. Everything you do, you do for yourself. Need a strong week in this area.
But. We can’t let minor slip ups mentally throw us off our game. It’s a marathon, not a sprint. The winners as those who show up day in and day out. Consistently performing in the gym. Consistently hitting macros. Consistently taking supplementation. Consistently recovering correctly. One week won’t define the outcome of this phase. But the 19 other weeks will!!
Generally body feels amazing. Muscle bellies full. Energy / mood / sleep / gym performance / pumps.. all exceeding expectations. All the uncontrollable’s are controlled. In check. Firing hard
Big week ahead. Travelling this week for work. Food is prepared. No room for error. Time to kick some goals.
No better way to than to start off the week with a massive leg session. Absolutely destroyed it. Loads increased. Reps increased. Best 1 hour each day, is the 1 hour in the gym
BP this morning - 122/79
Fasted scale weight - 84.6kg
Supplementation
Morning:
Pre & Intra workout
- Fish Oil 1800mg
- VitD3 5000iu
- Selenium 200mcg
- Vit B Complex 500mcg
- Creatine 10g
- NAC 2g & Milk Thistle 45k
- Vitamin K
Evening:
- L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
- Pre-workout mix (Pump Juice + Glycerol additive 6000mg + t-spoon pink salt)
- Intra- workout: Staminade 30g Carbs (circa 100kcal)
Performance Enhancement (Updated)
- Zinc 40mg
- Magnesium Glycinate 500mg
- Astaxanthin 6mg
- NAC 2g & Milk Thistle 45k
- Melatonin 2mg (as required)
- Valerian forte 2000mg
- Psyllium husk 10g
Nutrition
- 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
- GHK-CU 2IU (ED Morning) - Not-sponsored.
Nutrition - Training Day
Target 2800kcal (240P 50F 335).
Actual intake for today 2791kcal (247P 47F 325c)
Training - LOWER 2
Walking lunges 12 steps (ES) x 2 sets warm up - 12kg DB (ES)
Seated Hamstring Curls 4 working sets x 8-12 reps + 10 sec rest / pause on final
Smith machine Hip Thrust 2 x working sets 8-12 reps (+ 2 feeler sets)
- 75kg x 12 reps
- 75kg x 12 reps
- 82k x 10 reps
- 82k x 8 reps + 82kg x 5 reps
Leg Press 2 working sets x 12-15 reps (+ 2 feeler sets)
- 120kg x 10 reps with 2 second pause at stretch position
- 140kg x 9 reps with 2 second pause at stretch position (failed on rep 10)
Close foot hak squat (quad focused) squats 2 working set x 6-8 reps
- 15 plates total (7.5 ES) x 12 reps
- 15 plates total (7.5 ES) x 12 reps
Pin loads calf raise machine 3 working set x 8-12 reps + partials on last set
- 6 plates total (3 ES) x 10 reps
- 8 plates total (4 ES) x 6 reps
Decline weights Russian twist 2 x 8-10 reps
- 105kg x 10 reps
- 115kg x 10 reps
- 115kg x 8 reps + 3 partials
20min post session incline walk treadmill. 5.5km @ 7% incline.
- 20kg plate x 10 reps (each side)
- 20kg plate x 8 reps (each side)
Total steps today - 18k
Big thanks to @shadow labs for their continued support of my goals and for reaching out daily to ensure I’m covered and have everything I need
Feels amazing and you look amazing really thick legsMonday 02/02/2026
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 36 Lean Build Phase
Following a challenging week last week with hunger and cravings, higher scale weight and holding some excess water - super important this week I nail nutrition, trust the plan and not leave anything to chance.
Nutrition is controllable. No excuses. Most frustrating part is that I’m only letting myself down. No one else. This game is selfish. Everything you do, you do for yourself. Need a strong week in this area.
But. We can’t let minor slip ups mentally throw us off our game. It’s a marathon, not a sprint. The winners as those who show up day in and day out. Consistently performing in the gym. Consistently hitting macros. Consistently taking supplementation. Consistently recovering correctly. One week won’t define the outcome of this phase. But the 19 other weeks will!!
Generally body feels amazing. Muscle bellies full. Energy / mood / sleep / gym performance / pumps.. all exceeding expectations. All the uncontrollable’s are controlled. In check. Firing hard
Big week ahead. Travelling this week for work. Food is prepared. No room for error. Time to kick some goals.
No better way to than to start off the week with a massive leg session. Absolutely destroyed it. Loads increased. Reps increased. Best 1 hour each day, is the 1 hour in the gym
BP this morning - 122/79
Fasted scale weight - 84.6kg
Supplementation
Morning:
Pre & Intra workout
- Fish Oil 1800mg
- VitD3 5000iu
- Selenium 200mcg
- Vit B Complex 500mcg
- Creatine 10g
- NAC 2g & Milk Thistle 45k
- Vitamin K
Evening:
- L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
- Pre-workout mix (Pump Juice + Glycerol additive 6000mg + t-spoon pink salt)
- Intra- workout: Staminade 30g Carbs (circa 100kcal)
Performance Enhancement (Updated)
- Zinc 40mg
- Magnesium Glycinate 500mg
- Astaxanthin 6mg
- NAC 2g & Milk Thistle 45k
- Melatonin 2mg (as required)
- Valerian forte 2000mg
- Psyllium husk 10g
Nutrition
- 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
- GHK-CU 2IU (ED Morning) - Not-sponsored.
Nutrition - Training Day
Target 2800kcal (240P 50F 335).
Actual intake for today 2791kcal (247P 47F 325c)
Training - LOWER 2
Walking lunges 12 steps (ES) x 2 sets warm up - 12kg DB (ES)
Seated Hamstring Curls 4 working sets x 8-12 reps + 10 sec rest / pause on final
Smith machine Hip Thrust 2 x working sets 8-12 reps (+ 2 feeler sets)
- 75kg x 12 reps
- 75kg x 12 reps
- 82k x 10 reps
- 82k x 8 reps + 82kg x 5 reps
Leg Press 2 working sets x 12-15 reps (+ 2 feeler sets)
- 120kg x 10 reps with 2 second pause at stretch position
- 140kg x 9 reps with 2 second pause at stretch position (failed on rep 10)
Close foot hak squat (quad focused) squats 2 working set x 6-8 reps
- 15 plates total (7.5 ES) x 12 reps
- 15 plates total (7.5 ES) x 12 reps
Pin loads calf raise machine 3 working set x 8-12 reps + partials on last set
- 6 plates total (3 ES) x 10 reps
- 8 plates total (4 ES) x 6 reps
Decline weights Russian twist 2 x 8-10 reps
- 105kg x 10 reps
- 115kg x 10 reps
- 115kg x 8 reps + 3 partials
20min post session incline walk treadmill. 5.5km @ 7% incline.
- 20kg plate x 10 reps (each side)
- 20kg plate x 8 reps (each side)
Total steps today - 18k
Big thanks to @shadow labs for their continued support of my goals and for reaching out daily to ensure I’m covered and have everything I need
@LH5515 i see real improvement on leg press 15 plats thats nuts!
@LH5515 outstanding work on the food preparation; that's really good. You laid out some meals and now you don't have to worry for the next few days. Keep up the good work on that.Monday 02/02/2026
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 36 Lean Build Phase
Following a challenging week last week with hunger and cravings, higher scale weight and holding some excess water - super important this week I nail nutrition, trust the plan and not leave anything to chance.
Nutrition is controllable. No excuses. Most frustrating part is that I’m only letting myself down. No one else. This game is selfish. Everything you do, you do for yourself. Need a strong week in this area.
But. We can’t let minor slip ups mentally throw us off our game. It’s a marathon, not a sprint. The winners as those who show up day in and day out. Consistently performing in the gym. Consistently hitting macros. Consistently taking supplementation. Consistently recovering correctly. One week won’t define the outcome of this phase. But the 19 other weeks will!!
Generally body feels amazing. Muscle bellies full. Energy / mood / sleep / gym performance / pumps.. all exceeding expectations. All the uncontrollable’s are controlled. In check. Firing hard
Big week ahead. Travelling this week for work. Food is prepared. No room for error. Time to kick some goals.
No better way to than to start off the week with a massive leg session. Absolutely destroyed it. Loads increased. Reps increased. Best 1 hour each day, is the 1 hour in the gym
BP this morning - 122/79
Fasted scale weight - 84.6kg
Supplementation
Morning:
Pre & Intra workout
- Fish Oil 1800mg
- VitD3 5000iu
- Selenium 200mcg
- Vit B Complex 500mcg
- Creatine 10g
- NAC 2g & Milk Thistle 45k
- Vitamin K
Evening:
- L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
- Pre-workout mix (Pump Juice + Glycerol additive 6000mg + t-spoon pink salt)
- Intra- workout: Staminade 30g Carbs (circa 100kcal)
Performance Enhancement (Updated)
- Zinc 40mg
- Magnesium Glycinate 500mg
- Astaxanthin 6mg
- NAC 2g & Milk Thistle 45k
- Melatonin 2mg (as required)
- Valerian forte 2000mg
- Psyllium husk 10g
Nutrition
- 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
- GHK-CU 2IU (ED Morning) - Not-sponsored.
Nutrition - Training Day
Target 2800kcal (240P 50F 335).
Actual intake for today 2791kcal (247P 47F 325c)
Training - LOWER 2
Walking lunges 12 steps (ES) x 2 sets warm up - 12kg DB (ES)
Seated Hamstring Curls 4 working sets x 8-12 reps + 10 sec rest / pause on final
Smith machine Hip Thrust 2 x working sets 8-12 reps (+ 2 feeler sets)
- 75kg x 12 reps
- 75kg x 12 reps
- 82k x 10 reps
- 82k x 8 reps + 82kg x 5 reps
Leg Press 2 working sets x 12-15 reps (+ 2 feeler sets)
- 120kg x 10 reps with 2 second pause at stretch position
- 140kg x 9 reps with 2 second pause at stretch position (failed on rep 10)
Close foot hak squat (quad focused) squats 2 working set x 6-8 reps
- 15 plates total (7.5 ES) x 12 reps
- 15 plates total (7.5 ES) x 12 reps
Pin loads calf raise machine 3 working set x 8-12 reps + partials on last set
- 6 plates total (3 ES) x 10 reps
- 8 plates total (4 ES) x 6 reps
Decline weights Russian twist 2 x 8-10 reps
- 105kg x 10 reps
- 115kg x 10 reps
- 115kg x 8 reps + 3 partials
20min post session incline walk treadmill. 5.5km @ 7% incline.
- 20kg plate x 10 reps (each side)
- 20kg plate x 8 reps (each side)
Total steps today - 18k
Big thanks to @shadow labs for their continued support of my goals and for reaching out daily to ensure I’m covered and have everything I need
Bros, you looking sensational. If you ask me, I like the six plates and I like the eight plates. That's a good one for sure. @LH5515Monday 02/02/2026
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 36 Lean Build Phase
Following a challenging week last week with hunger and cravings, higher scale weight and holding some excess water - super important this week I nail nutrition, trust the plan and not leave anything to chance.
Nutrition is controllable. No excuses. Most frustrating part is that I’m only letting myself down. No one else. This game is selfish. Everything you do, you do for yourself. Need a strong week in this area.
But. We can’t let minor slip ups mentally throw us off our game. It’s a marathon, not a sprint. The winners as those who show up day in and day out. Consistently performing in the gym. Consistently hitting macros. Consistently taking supplementation. Consistently recovering correctly. One week won’t define the outcome of this phase. But the 19 other weeks will!!
Generally body feels amazing. Muscle bellies full. Energy / mood / sleep / gym performance / pumps.. all exceeding expectations. All the uncontrollable’s are controlled. In check. Firing hard
Big week ahead. Travelling this week for work. Food is prepared. No room for error. Time to kick some goals.
No better way to than to start off the week with a massive leg session. Absolutely destroyed it. Loads increased. Reps increased. Best 1 hour each day, is the 1 hour in the gym
BP this morning - 122/79
Fasted scale weight - 84.6kg
Supplementation
Morning:
Pre & Intra workout
- Fish Oil 1800mg
- VitD3 5000iu
- Selenium 200mcg
- Vit B Complex 500mcg
- Creatine 10g
- NAC 2g & Milk Thistle 45k
- Vitamin K
Evening:
- L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
- Pre-workout mix (Pump Juice + Glycerol additive 6000mg + t-spoon pink salt)
- Intra- workout: Staminade 30g Carbs (circa 100kcal)
Performance Enhancement (Updated)
- Zinc 40mg
- Magnesium Glycinate 500mg
- Astaxanthin 6mg
- NAC 2g & Milk Thistle 45k
- Melatonin 2mg (as required)
- Valerian forte 2000mg
- Psyllium husk 10g
Nutrition
- 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
- GHK-CU 2IU (ED Morning) - Not-sponsored.
Nutrition - Training Day
Target 2800kcal (240P 50F 335).
Actual intake for today 2791kcal (247P 47F 325c)
Training - LOWER 2
Walking lunges 12 steps (ES) x 2 sets warm up - 12kg DB (ES)
Seated Hamstring Curls 4 working sets x 8-12 reps + 10 sec rest / pause on final
Smith machine Hip Thrust 2 x working sets 8-12 reps (+ 2 feeler sets)
- 75kg x 12 reps
- 75kg x 12 reps
- 82k x 10 reps
- 82k x 8 reps + 82kg x 5 reps
Leg Press 2 working sets x 12-15 reps (+ 2 feeler sets)
- 120kg x 10 reps with 2 second pause at stretch position
- 140kg x 9 reps with 2 second pause at stretch position (failed on rep 10)
Close foot hak squat (quad focused) squats 2 working set x 6-8 reps
- 15 plates total (7.5 ES) x 12 reps
- 15 plates total (7.5 ES) x 12 reps
Pin loads calf raise machine 3 working set x 8-12 reps + partials on last set
- 6 plates total (3 ES) x 10 reps
- 8 plates total (4 ES) x 6 reps
Decline weights Russian twist 2 x 8-10 reps
- 105kg x 10 reps
- 115kg x 10 reps
- 115kg x 8 reps + 3 partials
20min post session incline walk treadmill. 5.5km @ 7% incline.
- 20kg plate x 10 reps (each side)
- 20kg plate x 8 reps (each side)
Total steps today - 18k
Big thanks to @shadow labs for their continued support of my goals and for reaching out daily to ensure I’m covered and have everything I need
Good job man. I like the close foot hack squat. @LH5515 seeing more and more people turning to hack squats. They are a great exercise to really build some strength in your legs.Monday 02/02/2026
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 36 Lean Build Phase
Following a challenging week last week with hunger and cravings, higher scale weight and holding some excess water - super important this week I nail nutrition, trust the plan and not leave anything to chance.
Nutrition is controllable. No excuses. Most frustrating part is that I’m only letting myself down. No one else. This game is selfish. Everything you do, you do for yourself. Need a strong week in this area.
But. We can’t let minor slip ups mentally throw us off our game. It’s a marathon, not a sprint. The winners as those who show up day in and day out. Consistently performing in the gym. Consistently hitting macros. Consistently taking supplementation. Consistently recovering correctly. One week won’t define the outcome of this phase. But the 19 other weeks will!!
Generally body feels amazing. Muscle bellies full. Energy / mood / sleep / gym performance / pumps.. all exceeding expectations. All the uncontrollable’s are controlled. In check. Firing hard
Big week ahead. Travelling this week for work. Food is prepared. No room for error. Time to kick some goals.
No better way to than to start off the week with a massive leg session. Absolutely destroyed it. Loads increased. Reps increased. Best 1 hour each day, is the 1 hour in the gym
BP this morning - 122/79
Fasted scale weight - 84.6kg
Supplementation
Morning:
Pre & Intra workout
- Fish Oil 1800mg
- VitD3 5000iu
- Selenium 200mcg
- Vit B Complex 500mcg
- Creatine 10g
- NAC 2g & Milk Thistle 45k
- Vitamin K
Evening:
- L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
- Pre-workout mix (Pump Juice + Glycerol additive 6000mg + t-spoon pink salt)
- Intra- workout: Staminade 30g Carbs (circa 100kcal)
Performance Enhancement (Updated)
- Zinc 40mg
- Magnesium Glycinate 500mg
- Astaxanthin 6mg
- NAC 2g & Milk Thistle 45k
- Melatonin 2mg (as required)
- Valerian forte 2000mg
- Psyllium husk 10g
Nutrition
- 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
- GHK-CU 2IU (ED Morning) - Not-sponsored.
Nutrition - Training Day
Target 2800kcal (240P 50F 335).
Actual intake for today 2791kcal (247P 47F 325c)
Training - LOWER 2
Walking lunges 12 steps (ES) x 2 sets warm up - 12kg DB (ES)
Seated Hamstring Curls 4 working sets x 8-12 reps + 10 sec rest / pause on final
Smith machine Hip Thrust 2 x working sets 8-12 reps (+ 2 feeler sets)
- 75kg x 12 reps
- 75kg x 12 reps
- 82k x 10 reps
- 82k x 8 reps + 82kg x 5 reps
Leg Press 2 working sets x 12-15 reps (+ 2 feeler sets)
- 120kg x 10 reps with 2 second pause at stretch position
- 140kg x 9 reps with 2 second pause at stretch position (failed on rep 10)
Close foot hak squat (quad focused) squats 2 working set x 6-8 reps
- 15 plates total (7.5 ES) x 12 reps
- 15 plates total (7.5 ES) x 12 reps
Pin loads calf raise machine 3 working set x 8-12 reps + partials on last set
- 6 plates total (3 ES) x 10 reps
- 8 plates total (4 ES) x 6 reps
Decline weights Russian twist 2 x 8-10 reps
- 105kg x 10 reps
- 115kg x 10 reps
- 115kg x 8 reps + 3 partials
20min post session incline walk treadmill. 5.5km @ 7% incline.
- 20kg plate x 10 reps (each side)
- 20kg plate x 8 reps (each side)
Total steps today - 18k
Big thanks to @shadow labs for their continued support of my goals and for reaching out daily to ensure I’m covered and have everything I need
@LH5515 this is a really good workout. Lots of good exercises that you're doing here. I like the Russian twist as well.Monday 02/02/2026
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 36 Lean Build Phase
Following a challenging week last week with hunger and cravings, higher scale weight and holding some excess water - super important this week I nail nutrition, trust the plan and not leave anything to chance.
Nutrition is controllable. No excuses. Most frustrating part is that I’m only letting myself down. No one else. This game is selfish. Everything you do, you do for yourself. Need a strong week in this area.
But. We can’t let minor slip ups mentally throw us off our game. It’s a marathon, not a sprint. The winners as those who show up day in and day out. Consistently performing in the gym. Consistently hitting macros. Consistently taking supplementation. Consistently recovering correctly. One week won’t define the outcome of this phase. But the 19 other weeks will!!
Generally body feels amazing. Muscle bellies full. Energy / mood / sleep / gym performance / pumps.. all exceeding expectations. All the uncontrollable’s are controlled. In check. Firing hard
Big week ahead. Travelling this week for work. Food is prepared. No room for error. Time to kick some goals.
No better way to than to start off the week with a massive leg session. Absolutely destroyed it. Loads increased. Reps increased. Best 1 hour each day, is the 1 hour in the gym
BP this morning - 122/79
Fasted scale weight - 84.6kg
Supplementation
Morning:
Pre & Intra workout
- Fish Oil 1800mg
- VitD3 5000iu
- Selenium 200mcg
- Vit B Complex 500mcg
- Creatine 10g
- NAC 2g & Milk Thistle 45k
- Vitamin K
Evening:
- L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
- Pre-workout mix (Pump Juice + Glycerol additive 6000mg + t-spoon pink salt)
- Intra- workout: Staminade 30g Carbs (circa 100kcal)
Performance Enhancement (Updated)
- Zinc 40mg
- Magnesium Glycinate 500mg
- Astaxanthin 6mg
- NAC 2g & Milk Thistle 45k
- Melatonin 2mg (as required)
- Valerian forte 2000mg
- Psyllium husk 10g
Nutrition
- 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
- GHK-CU 2IU (ED Morning) - Not-sponsored.
Nutrition - Training Day
Target 2800kcal (240P 50F 335).
Actual intake for today 2791kcal (247P 47F 325c)
Training - LOWER 2
Walking lunges 12 steps (ES) x 2 sets warm up - 12kg DB (ES)
Seated Hamstring Curls 4 working sets x 8-12 reps + 10 sec rest / pause on final
Smith machine Hip Thrust 2 x working sets 8-12 reps (+ 2 feeler sets)
- 75kg x 12 reps
- 75kg x 12 reps
- 82k x 10 reps
- 82k x 8 reps + 82kg x 5 reps
Leg Press 2 working sets x 12-15 reps (+ 2 feeler sets)
- 120kg x 10 reps with 2 second pause at stretch position
- 140kg x 9 reps with 2 second pause at stretch position (failed on rep 10)
Close foot hak squat (quad focused) squats 2 working set x 6-8 reps
- 15 plates total (7.5 ES) x 12 reps
- 15 plates total (7.5 ES) x 12 reps
Pin loads calf raise machine 3 working set x 8-12 reps + partials on last set
- 6 plates total (3 ES) x 10 reps
- 8 plates total (4 ES) x 6 reps
Decline weights Russian twist 2 x 8-10 reps
- 105kg x 10 reps
- 115kg x 10 reps
- 115kg x 8 reps + 3 partials
20min post session incline walk treadmill. 5.5km @ 7% incline.
- 20kg plate x 10 reps (each side)
- 20kg plate x 8 reps (each side)
Total steps today - 18k
Big thanks to @shadow labs for their continued support of my goals and for reaching out daily to ensure I’m covered and have everything I need
Thanks brother! Appreciate the kind wordsBest log update I have read this morning brother. Absolutely fucking nailed it. Good fortune with the travelling for work as that always presents its own challenges
Thanks brother @LevButlerovFeels amazing and you look amazing really thick legs
Thanks my man
dialled in
Sometimes you got to go one way to swing the other way.Thanks my man
Definitely little disappointed with the large weight jump last week, albeit seems to be little damage or increasing fat!
Leaving nothing to dance this week.
Yes! Very convenient also especially with some travel this week for work
Thanks brother
I'm doing pretty good. I had a tough day but I'm doing good otherwise. Thank you.
Awesome idea. It is like a lottery of food depending on where you are. Will love to see this. Hopefully it makes others think about what to do when they travel and are outside their bubble of a controlled environment.Thanks brother! Appreciate the kind words
travel always presents challenges, 1 being nutrition. So I think I’ll log a a full day of nutrition - travel edition including selection, macros and pictures… thoughts?
Yes, I know!
Awesome.Awesome idea. It is like a lottery of food depending on where you are. Will love to see this. Hopefully it makes others think about what to do when they travel and are outside their bubble of a controlled environment.
Keep up the good work on this. I got to give you a lot of credit. This is some good exercises right here. I wouldn't mind seeing some lunges as well. @LH5515Monday 02/02/2026
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 36 Lean Build Phase
Following a challenging week last week with hunger and cravings, higher scale weight and holding some excess water - super important this week I nail nutrition, trust the plan and not leave anything to chance.
Nutrition is controllable. No excuses. Most frustrating part is that I’m only letting myself down. No one else. This game is selfish. Everything you do, you do for yourself. Need a strong week in this area.
But. We can’t let minor slip ups mentally throw us off our game. It’s a marathon, not a sprint. The winners as those who show up day in and day out. Consistently performing in the gym. Consistently hitting macros. Consistently taking supplementation. Consistently recovering correctly. One week won’t define the outcome of this phase. But the 19 other weeks will!!
Generally body feels amazing. Muscle bellies full. Energy / mood / sleep / gym performance / pumps.. all exceeding expectations. All the uncontrollable’s are controlled. In check. Firing hard
Big week ahead. Travelling this week for work. Food is prepared. No room for error. Time to kick some goals.
No better way to than to start off the week with a massive leg session. Absolutely destroyed it. Loads increased. Reps increased. Best 1 hour each day, is the 1 hour in the gym
BP this morning - 122/79
Fasted scale weight - 84.6kg
Supplementation
Morning:
Pre & Intra workout
- Fish Oil 1800mg
- VitD3 5000iu
- Selenium 200mcg
- Vit B Complex 500mcg
- Creatine 10g
- NAC 2g & Milk Thistle 45k
- Vitamin K
Evening:
- L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
- Pre-workout mix (Pump Juice + Glycerol additive 6000mg + t-spoon pink salt)
- Intra- workout: Staminade 30g Carbs (circa 100kcal)
Performance Enhancement (Updated)
- Zinc 40mg
- Magnesium Glycinate 500mg
- Astaxanthin 6mg
- NAC 2g & Milk Thistle 45k
- Melatonin 2mg (as required)
- Valerian forte 2000mg
- Psyllium husk 10g
Nutrition
- 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
- GHK-CU 2IU (ED Morning) - Not-sponsored.
Nutrition - Training Day
Target 2800kcal (240P 50F 335).
Actual intake for today 2791kcal (247P 47F 325c)
Training - LOWER 2
Walking lunges 12 steps (ES) x 2 sets warm up - 12kg DB (ES)
Seated Hamstring Curls 4 working sets x 8-12 reps + 10 sec rest / pause on final
Smith machine Hip Thrust 2 x working sets 8-12 reps (+ 2 feeler sets)
- 75kg x 12 reps
- 75kg x 12 reps
- 82k x 10 reps
- 82k x 8 reps + 82kg x 5 reps
Leg Press 2 working sets x 12-15 reps (+ 2 feeler sets)
- 120kg x 10 reps with 2 second pause at stretch position
- 140kg x 9 reps with 2 second pause at stretch position (failed on rep 10)
Close foot hak squat (quad focused) squats 2 working set x 6-8 reps
- 15 plates total (7.5 ES) x 12 reps
- 15 plates total (7.5 ES) x 12 reps
Pin loads calf raise machine 3 working set x 8-12 reps + partials on last set
- 6 plates total (3 ES) x 10 reps
- 8 plates total (4 ES) x 6 reps
Decline weights Russian twist 2 x 8-10 reps
- 105kg x 10 reps
- 115kg x 10 reps
- 115kg x 8 reps + 3 partials
20min post session incline walk treadmill. 5.5km @ 7% incline.
- 20kg plate x 10 reps (each side)
- 20kg plate x 8 reps (each side)
Total steps today - 18k
Big thanks to @shadow labs for their continued support of my goals and for reaching out daily to ensure I’m covered and have everything I need
Thanks brother
this is very humbling hearing this from you 
albeit light and aimed in this block a a warm up exercise.
Excellent job man. I must have glanced over it.Thanks brother
Walking lunges were exercise 1
Often do a heavy variation and cycle in / out a variation of B split squats (smith machine or Dabs).
Appreciate the love bro
slowly adding and you're winning nowThanks brother @LevButlerov
Have been progressing each week and will continue to add load, even if its simply 2.5- 5kg at a time, to continue building these puppies
@LH5515
Agreed brother
yeah its not a straight lineYes, I know!
Mentally a challenge. Fluid dynamics is difficult to predict. Stick to the plan and trust the process and we’ll get there
@LH5515 Smashed this log bro! Legs are looking incredible! Awesome work!Monday 02/02/2026
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 36 Lean Build Phase
Following a challenging week last week with hunger and cravings, higher scale weight and holding some excess water - super important this week I nail nutrition, trust the plan and not leave anything to chance.
Nutrition is controllable. No excuses. Most frustrating part is that I’m only letting myself down. No one else. This game is selfish. Everything you do, you do for yourself. Need a strong week in this area.
But. We can’t let minor slip ups mentally throw us off our game. It’s a marathon, not a sprint. The winners as those who show up day in and day out. Consistently performing in the gym. Consistently hitting macros. Consistently taking supplementation. Consistently recovering correctly. One week won’t define the outcome of this phase. But the 19 other weeks will!!
Generally body feels amazing. Muscle bellies full. Energy / mood / sleep / gym performance / pumps.. all exceeding expectations. All the uncontrollable’s are controlled. In check. Firing hard
Big week ahead. Travelling this week for work. Food is prepared. No room for error. Time to kick some goals.
No better way to than to start off the week with a massive leg session. Absolutely destroyed it. Loads increased. Reps increased. Best 1 hour each day, is the 1 hour in the gym
BP this morning - 122/79
Fasted scale weight - 84.6kg
Supplementation
Morning:
Pre & Intra workout
- Fish Oil 1800mg
- VitD3 5000iu
- Selenium 200mcg
- Vit B Complex 500mcg
- Creatine 10g
- NAC 2g & Milk Thistle 45k
- Vitamin K
Evening:
- L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
- Pre-workout mix (Pump Juice + Glycerol additive 6000mg + t-spoon pink salt)
- Intra- workout: Staminade 30g Carbs (circa 100kcal)
Performance Enhancement (Updated)
- Zinc 40mg
- Magnesium Glycinate 500mg
- Astaxanthin 6mg
- NAC 2g & Milk Thistle 45k
- Melatonin 2mg (as required)
- Valerian forte 2000mg
- Psyllium husk 10g
Nutrition
- 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
- GHK-CU 2IU (ED Morning) - Not-sponsored.
Nutrition - Training Day
Target 2800kcal (240P 50F 335).
Actual intake for today 2791kcal (247P 47F 325c)
Training - LOWER 2
Walking lunges 12 steps (ES) x 2 sets warm up - 12kg DB (ES)
Seated Hamstring Curls 4 working sets x 8-12 reps + 10 sec rest / pause on final
Smith machine Hip Thrust 2 x working sets 8-12 reps (+ 2 feeler sets)
- 75kg x 12 reps
- 75kg x 12 reps
- 82k x 10 reps
- 82k x 8 reps + 82kg x 5 reps
Leg Press 2 working sets x 12-15 reps (+ 2 feeler sets)
- 120kg x 10 reps with 2 second pause at stretch position
- 140kg x 9 reps with 2 second pause at stretch position (failed on rep 10)
Close foot hak squat (quad focused) squats 2 working set x 6-8 reps
- 15 plates total (7.5 ES) x 12 reps
- 15 plates total (7.5 ES) x 12 reps
Pin loads calf raise machine 3 working set x 8-12 reps + partials on last set
- 6 plates total (3 ES) x 10 reps
- 8 plates total (4 ES) x 6 reps
Decline weights Russian twist 2 x 8-10 reps
- 105kg x 10 reps
- 115kg x 10 reps
- 115kg x 8 reps + 3 partials
20min post session incline walk treadmill. 5.5km @ 7% incline.
- 20kg plate x 10 reps (each side)
- 20kg plate x 8 reps (each side)
Total steps today - 18k
Big thanks to @shadow labs for their continued support of my goals and for reaching out daily to ensure I’m covered and have everything I need
whereas I found myself “snacking” in between meals on Tuesday / Wednesday. This is definitely not the reason for jump in weight, as I actually made a genuine attempt to log these snacks into prescribed macros - just off plan and out of character behaviour which annoyed me enough to vent!!! on plan to minimise any further opportunities for backward steps.. so everything out of my Tupperware ) to suit lifestyle and macros is something I aim to put together soon when I have slightly more flexibility in the diet! we even got some Tupperware out post session like a couple of real heavyweights top shelf vendors and people who look out for the community and their people
Bros, are you a strong dude and yes recovery is key.Thank you @ceo
6-8 plates was a real killer!!! But recovered well this morning
Lots of different squats, definitely good that you're experimenting with different onesThanks brother
Agree- Hak squat is very versatile and can be used in many ways. One of my favourite machines. I also love doing sissy squats on the hak for quads also! Not in the block however
Fucking epic update brotherWednesday 04/02/2026
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 38 Lean Build Phase
Little travel log today - took the bird east on red eye for work. Quick 24 hours, but business as usual with respect to training & nutrition!
I prepared and brought along breakfast, lunch, dinner, snacks, supplements, PEDs and anything else I could think of to ensure Consistency and routine is not compromised while away. ZERO EXCUSES
Quick mid-week check in to keep you up to speed. If your following along I’ve had an unexpected jump in scale weight over the past 1.5weeks (close to 5kg)
Scale weight this week 84.7kg Monday, 85.0kg Tuesday & 86.0kg this morning. (To put some context here Monday 26th January was 81.4kg) with minor increase to carbs being the only adjustment to plan)
Blood pressure this morning was perfect. No concerns here
Have been dialled in 100% to nutrition since last weeks little mental breakdown / fatigue
However… I Feel full awesome right right- won’t lie there. Gym performances and general energy are as good as ever. Pumps insane. Sleep on point, 7-8 hours and quality. Muscles are full and round!!
But definitely looking more fluffy that lean / vascular at the moment, which is ultimately the goal. Some adjustments required to macros and under mid-week review by coach. We may consider carb cycling, adjusting macros split (increasing fats, currently sub 50g/day, and reducing carbs, currently around 350g/day). We may do nothing if coach is content with look and weight is glycogen/water, not fat. We’ll see!
Was going to do a food travel log, but given the quick increase in weight over past couple weeks decided to eat
I travel regularly - so an on road food log whereas all food is purchased and all the off menu adjustments I make (always heaps
Managed to catch up with my boy @Allupfromhere for a juicy back / bicep workout this afternoon. Both representing the @shadow labs performance team and absolutely rocked a random (but awesome) gym !! Was great to hang out and share training / nutrition / supplementation tips. Not to mention, just had a fukn great time throwing some iron around
Very proud of his transformation and is an absolute beast in the gym. Looking incredible and very lean! Can’t wait to see his build phase kick off
BP this morning - 124/78
Fasted scale weight - 86.0kg
Supplementation
Morning:
Pre & Intra workout
- Fish Oil 1800mg
- VitD3 5000iu
- Selenium 200mcg
- Vit B Complex 500mcg
- Creatine 10g
- NAC 2g & Milk Thistle 45k
- Vitamin K
Evening:
- L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
- Pre-workout mix (Pump Juice + Glycerol additive 6000mg + t-spoon pink salt)
- Intra- workout: Staminade 30g Carbs (circa 100kcal)
Performance Enhancement (Updated)
- Zinc 40mg
- Magnesium Glycinate 500mg
- Astaxanthin 6mg
- NAC 2g & Milk Thistle 45k
- Melatonin 2mg (as required)
- Valerian forte 2000mg
- Psyllium husk 10g
Nutrition
- 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
- GHK-CU 2IU (ED Morning) - Not-sponsored.
Actual calories consumed- 2773kcal (251P 44F 355C) - macro factor screen shots attached of meal breakdowns and timing.
Training - Pull day - with my boy @Allupfromhere
25min flat treadmill walk 5.5km/h no incline pre session to get some steps in after long day travelling and on road. Didn’t move much
Wide grip pull ups 3 sets x max (body weight warm up)
Cable pullover 2 working sets x 12-15 reps
- 10 reps - from dead hang
- 10 reps - 3 second negatives
- 8 reps + 3 partials
Yates row machine supinated 3 working set x 8-10 reps (aesenal strength plate loaded)
- 31.25kg x 14 reps
- 33.75kg x 10 reps + 3 partials
SA high machine iliac row 2 working set x 8-10 reps
- 55kg x 10 reps
- 55kg x 8 reps
- 55kg x 8 reps + 3 partials
Standing Bayesian Cable curl 3 working sets x 15-20 reps
- 55kg x 12 reps (ES)
- 60kg x 8 reps (ES) + 3 partials
Incline bench DB curls 2 working sets x 8-12 reps
- 8.75kg x 20 reps
- 8.75kg x 18 reps
- 10kg x 15 reps
Incline bench, cable rear delts 2 sets x 15 -20 reps
- 15kg x 10 reps
- 15kg x 10 reps
Tricep Rope cable ab crunches 2 sets x 15 reps
- 6.75kg x 20 reps
- 6.75kg x 18 reps + 3 partials
Step target - 10k (actual steps - 18k)
- 38kg x 15 reps
- 38kg x 15 reps
Shout out to our sponsors @shadow labs @R&Dpharma for looking after us and making sure we are always well fed
Also shout out to our friends @Wolfenstein @Raptor Labs and @Gold Standard Labs for following and ongoing support
As we discussed, travelling and eating properly is a unique challenge. Wish I was as "fluffy" as you are bro 
. Nice pictorial with the legend @Allupfromhere . Loving this log
Thanks brother!!!Fucking epic update brother
session was massve correct - @Allupfromhere is an absolute legend 
Couple of beasts! damn you have thick chest and arms, great update bro very impressive on all the detailsWednesday 04/02/2026
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 38 Lean Build Phase
Little travel log today - took the bird east on red eye for work. Quick 24 hours, but business as usual with respect to training & nutrition!
I prepared and brought along breakfast, lunch, dinner, snacks, supplements, PEDs and anything else I could think of to ensure Consistency and routine is not compromised while away. ZERO EXCUSES
Quick mid-week check in to keep you up to speed. If your following along I’ve had an unexpected jump in scale weight over the past 1.5weeks (close to 5kg)
Scale weight this week 84.7kg Monday, 85.0kg Tuesday & 86.0kg this morning. (To put some context here Monday 26th January was 81.4kg) with minor increase to carbs being the only adjustment to plan)
Blood pressure this morning was perfect. No concerns here
Have been dialled in 100% to nutrition since last weeks little mental breakdown / fatigue
However… I Feel full awesome right right- won’t lie there. Gym performances and general energy are as good as ever. Pumps insane. Sleep on point, 7-8 hours and quality. Muscles are full and round!!
But definitely looking more fluffy that lean / vascular at the moment, which is ultimately the goal. Some adjustments required to macros and under mid-week review by coach. We may consider carb cycling, adjusting macros split (increasing fats, currently sub 50g/day, and reducing carbs, currently around 350g/day). We may do nothing if coach is content with look and weight is glycogen/water, not fat. We’ll see!
Was going to do a food travel log, but given the quick increase in weight over past couple weeks decided to eat
I travel regularly - so an on road food log whereas all food is purchased and all the off menu adjustments I make (always heaps
Managed to catch up with my boy @Allupfromhere for a juicy back / bicep workout this afternoon. Both representing the @shadow labs performance team and absolutely rocked a random (but awesome) gym !! Was great to hang out and share training / nutrition / supplementation tips. Not to mention, just had a fukn great time throwing some iron around
Very proud of his transformation and is an absolute beast in the gym. Looking incredible and very lean! Can’t wait to see his build phase kick off
BP this morning - 124/78
Fasted scale weight - 86.0kg
Supplementation
Morning:
Pre & Intra workout
- Fish Oil 1800mg
- VitD3 5000iu
- Selenium 200mcg
- Vit B Complex 500mcg
- Creatine 10g
- NAC 2g & Milk Thistle 45k
- Vitamin K
Evening:
- L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
- Pre-workout mix (Pump Juice + Glycerol additive 6000mg + t-spoon pink salt)
- Intra- workout: Staminade 30g Carbs (circa 100kcal)
Performance Enhancement (Updated)
- Zinc 40mg
- Magnesium Glycinate 500mg
- Astaxanthin 6mg
- NAC 2g & Milk Thistle 45k
- Melatonin 2mg (as required)
- Valerian forte 2000mg
- Psyllium husk 10g
Nutrition
- 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
- GHK-CU 2IU (ED Morning) - Not-sponsored.
Actual calories consumed- 2773kcal (251P 44F 355C) - macro factor screen shots attached of meal breakdowns and timing.
Training - Pull day - with my boy @Allupfromhere
25min flat treadmill walk 5.5km/h no incline pre session to get some steps in after long day travelling and on road. Didn’t move much
Wide grip pull ups 3 sets x max (body weight warm up)
Cable pullover 2 working sets x 12-15 reps
- 10 reps - from dead hang
- 10 reps - 3 second negatives
- 8 reps + 3 partials
Yates row machine supinated 3 working set x 8-10 reps (aesenal strength plate loaded)
- 31.25kg x 14 reps
- 33.75kg x 10 reps + 3 partials
SA high machine iliac row 2 working set x 8-10 reps
- 55kg x 10 reps
- 55kg x 8 reps
- 55kg x 8 reps + 3 partials
Standing Bayesian Cable curl 3 working sets x 15-20 reps
- 55kg x 12 reps (ES)
- 60kg x 8 reps (ES) + 3 partials
Incline bench DB curls 2 working sets x 8-12 reps
- 8.75kg x 20 reps
- 8.75kg x 18 reps
- 10kg x 15 reps
Incline bench, cable rear delts 2 sets x 15 -20 reps
- 15kg x 10 reps
- 15kg x 10 reps
Tricep Rope cable ab crunches 2 sets x 15 reps
- 6.75kg x 20 reps
- 6.75kg x 18 reps + 3 partials
Step target - 10k (actual steps - 18k)
- 38kg x 15 reps
- 38kg x 15 reps
Shout out to our sponsors @shadow labs @R&Dpharma for looking after us and making sure we are always well fed
Also shout out to our friends @Wolfenstein @Raptor Labs and @Gold Standard Labs for following and ongoing support
You and @Allupfromhere really dug deep hereWednesday 04/02/2026
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 38 Lean Build Phase
Little travel log today - took the bird east on red eye for work. Quick 24 hours, but business as usual with respect to training & nutrition!
I prepared and brought along breakfast, lunch, dinner, snacks, supplements, PEDs and anything else I could think of to ensure Consistency and routine is not compromised while away. ZERO EXCUSES
Quick mid-week check in to keep you up to speed. If your following along I’ve had an unexpected jump in scale weight over the past 1.5weeks (close to 5kg)
Scale weight this week 84.7kg Monday, 85.0kg Tuesday & 86.0kg this morning. (To put some context here Monday 26th January was 81.4kg) with minor increase to carbs being the only adjustment to plan)
Blood pressure this morning was perfect. No concerns here
Have been dialled in 100% to nutrition since last weeks little mental breakdown / fatigue
However… I Feel full awesome right right- won’t lie there. Gym performances and general energy are as good as ever. Pumps insane. Sleep on point, 7-8 hours and quality. Muscles are full and round!!
But definitely looking more fluffy that lean / vascular at the moment, which is ultimately the goal. Some adjustments required to macros and under mid-week review by coach. We may consider carb cycling, adjusting macros split (increasing fats, currently sub 50g/day, and reducing carbs, currently around 350g/day). We may do nothing if coach is content with look and weight is glycogen/water, not fat. We’ll see!
Was going to do a food travel log, but given the quick increase in weight over past couple weeks decided to eat
I travel regularly - so an on road food log whereas all food is purchased and all the off menu adjustments I make (always heaps
Managed to catch up with my boy @Allupfromhere for a juicy back / bicep workout this afternoon. Both representing the @shadow labs performance team and absolutely rocked a random (but awesome) gym !! Was great to hang out and share training / nutrition / supplementation tips. Not to mention, just had a fukn great time throwing some iron around
Very proud of his transformation and is an absolute beast in the gym. Looking incredible and very lean! Can’t wait to see his build phase kick off
BP this morning - 124/78
Fasted scale weight - 86.0kg
Supplementation
Morning:
Pre & Intra workout
- Fish Oil 1800mg
- VitD3 5000iu
- Selenium 200mcg
- Vit B Complex 500mcg
- Creatine 10g
- NAC 2g & Milk Thistle 45k
- Vitamin K
Evening:
- L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
- Pre-workout mix (Pump Juice + Glycerol additive 6000mg + t-spoon pink salt)
- Intra- workout: Staminade 30g Carbs (circa 100kcal)
Performance Enhancement (Updated)
- Zinc 40mg
- Magnesium Glycinate 500mg
- Astaxanthin 6mg
- NAC 2g & Milk Thistle 45k
- Melatonin 2mg (as required)
- Valerian forte 2000mg
- Psyllium husk 10g
Nutrition
- 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
- GHK-CU 2IU (ED Morning) - Not-sponsored.
Actual calories consumed- 2773kcal (251P 44F 355C) - macro factor screen shots attached of meal breakdowns and timing.
Training - Pull day - with my boy @Allupfromhere
25min flat treadmill walk 5.5km/h no incline pre session to get some steps in after long day travelling and on road. Didn’t move much
Wide grip pull ups 3 sets x max (body weight warm up)
Cable pullover 2 working sets x 12-15 reps
- 10 reps - from dead hang
- 10 reps - 3 second negatives
- 8 reps + 3 partials
Yates row machine supinated 3 working set x 8-10 reps (aesenal strength plate loaded)
- 31.25kg x 14 reps
- 33.75kg x 10 reps + 3 partials
SA high machine iliac row 2 working set x 8-10 reps
- 55kg x 10 reps
- 55kg x 8 reps
- 55kg x 8 reps + 3 partials
Standing Bayesian Cable curl 3 working sets x 15-20 reps
- 55kg x 12 reps (ES)
- 60kg x 8 reps (ES) + 3 partials
Incline bench DB curls 2 working sets x 8-12 reps
- 8.75kg x 20 reps
- 8.75kg x 18 reps
- 10kg x 15 reps
Incline bench, cable rear delts 2 sets x 15 -20 reps
- 15kg x 10 reps
- 15kg x 10 reps
Tricep Rope cable ab crunches 2 sets x 15 reps
- 6.75kg x 20 reps
- 6.75kg x 18 reps + 3 partials
Step target - 10k (actual steps - 18k)
- 38kg x 15 reps
- 38kg x 15 reps
Shout out to our sponsors @shadow labs @R&Dpharma for looking after us and making sure we are always well fed
Also shout out to our friends @Wolfenstein @Raptor Labs and @Gold Standard Labs for following and ongoing support
truly top team! high volume training like true Vets
Top session! @Allupfromhere is a beastYou and @Allupfromhere really dug deep here
I love this EVO brother training! @LH5515
Awesome update mate! Sounds like you're on track with that level of prep for your trip.Wednesday 04/02/2026
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 38 Lean Build Phase
Little travel log today - took the bird east on red eye for work. Quick 24 hours, but business as usual with respect to training & nutrition!
I prepared and brought along breakfast, lunch, dinner, snacks, supplements, PEDs and anything else I could think of to ensure Consistency and routine is not compromised while away. ZERO EXCUSES
Quick mid-week check in to keep you up to speed. If your following along I’ve had an unexpected jump in scale weight over the past 1.5weeks (close to 5kg)
Scale weight this week 84.7kg Monday, 85.0kg Tuesday & 86.0kg this morning. (To put some context here Monday 26th January was 81.4kg) with minor increase to carbs being the only adjustment to plan)
Blood pressure this morning was perfect. No concerns here
Have been dialled in 100% to nutrition since last weeks little mental breakdown / fatigue
However… I Feel full awesome right right- won’t lie there. Gym performances and general energy are as good as ever. Pumps insane. Sleep on point, 7-8 hours and quality. Muscles are full and round!!
But definitely looking more fluffy that lean / vascular at the moment, which is ultimately the goal. Some adjustments required to macros and under mid-week review by coach. We may consider carb cycling, adjusting macros split (increasing fats, currently sub 50g/day, and reducing carbs, currently around 350g/day). We may do nothing if coach is content with look and weight is glycogen/water, not fat. We’ll see!
Was going to do a food travel log, but given the quick increase in weight over past couple weeks decided to eat
I travel regularly - so an on road food log whereas all food is purchased and all the off menu adjustments I make (always heaps
Managed to catch up with my boy @Allupfromhere for a juicy back / bicep workout this afternoon. Both representing the @shadow labs performance team and absolutely rocked a random (but awesome) gym !! Was great to hang out and share training / nutrition / supplementation tips. Not to mention, just had a fukn great time throwing some iron around
Very proud of his transformation and is an absolute beast in the gym. Looking incredible and very lean! Can’t wait to see his build phase kick off
BP this morning - 124/78
Fasted scale weight - 86.0kg
Supplementation
Morning:
Pre & Intra workout
- Fish Oil 1800mg
- VitD3 5000iu
- Selenium 200mcg
- Vit B Complex 500mcg
- Creatine 10g
- NAC 2g & Milk Thistle 45k
- Vitamin K
Evening:
- L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
- Pre-workout mix (Pump Juice + Glycerol additive 6000mg + t-spoon pink salt)
- Intra- workout: Staminade 30g Carbs (circa 100kcal)
Performance Enhancement (Updated)
- Zinc 40mg
- Magnesium Glycinate 500mg
- Astaxanthin 6mg
- NAC 2g & Milk Thistle 45k
- Melatonin 2mg (as required)
- Valerian forte 2000mg
- Psyllium husk 10g
Nutrition
- 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
- GHK-CU 2IU (ED Morning) - Not-sponsored.
Actual calories consumed- 2773kcal (251P 44F 355C) - macro factor screen shots attached of meal breakdowns and timing.
Training - Pull day - with my boy @Allupfromhere
25min flat treadmill walk 5.5km/h no incline pre session to get some steps in after long day travelling and on road. Didn’t move much
Wide grip pull ups 3 sets x max (body weight warm up)
Cable pullover 2 working sets x 12-15 reps
- 10 reps - from dead hang
- 10 reps - 3 second negatives
- 8 reps + 3 partials
Yates row machine supinated 3 working set x 8-10 reps (aesenal strength plate loaded)
- 31.25kg x 14 reps
- 33.75kg x 10 reps + 3 partials
SA high machine iliac row 2 working set x 8-10 reps
- 55kg x 10 reps
- 55kg x 8 reps
- 55kg x 8 reps + 3 partials
Standing Bayesian Cable curl 3 working sets x 15-20 reps
- 55kg x 12 reps (ES)
- 60kg x 8 reps (ES) + 3 partials
Incline bench DB curls 2 working sets x 8-12 reps
- 8.75kg x 20 reps
- 8.75kg x 18 reps
- 10kg x 15 reps
Incline bench, cable rear delts 2 sets x 15 -20 reps
- 15kg x 10 reps
- 15kg x 10 reps
Tricep Rope cable ab crunches 2 sets x 15 reps
- 6.75kg x 20 reps
- 6.75kg x 18 reps + 3 partials
Step target - 10k (actual steps - 18k)
- 38kg x 15 reps
- 38kg x 15 reps
Shout out to our sponsors @shadow labs @R&Dpharma for looking after us and making sure we are always well fed
Also shout out to our friends @Wolfenstein @Raptor Labs and @Gold Standard Labs for following and ongoing support
Gym is proper decked out for the elite body builder
cool vibe (if that’s your scene) and nice mix of new and old school equipment 
Look at this, 2 absolute gorillas just smashing it out together!!! Love evo for bringing us all togetherWednesday 04/02/2026
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 38 Lean Build Phase
Little travel log today - took the bird east on red eye for work. Quick 24 hours, but business as usual with respect to training & nutrition!
I prepared and brought along breakfast, lunch, dinner, snacks, supplements, PEDs and anything else I could think of to ensure Consistency and routine is not compromised while away. ZERO EXCUSES
Quick mid-week check in to keep you up to speed. If your following along I’ve had an unexpected jump in scale weight over the past 1.5weeks (close to 5kg)
Scale weight this week 84.7kg Monday, 85.0kg Tuesday & 86.0kg this morning. (To put some context here Monday 26th January was 81.4kg) with minor increase to carbs being the only adjustment to plan)
Blood pressure this morning was perfect. No concerns here
Have been dialled in 100% to nutrition since last weeks little mental breakdown / fatigue
However… I Feel full awesome right right- won’t lie there. Gym performances and general energy are as good as ever. Pumps insane. Sleep on point, 7-8 hours and quality. Muscles are full and round!!
But definitely looking more fluffy that lean / vascular at the moment, which is ultimately the goal. Some adjustments required to macros and under mid-week review by coach. We may consider carb cycling, adjusting macros split (increasing fats, currently sub 50g/day, and reducing carbs, currently around 350g/day). We may do nothing if coach is content with look and weight is glycogen/water, not fat. We’ll see!
Was going to do a food travel log, but given the quick increase in weight over past couple weeks decided to eat
I travel regularly - so an on road food log whereas all food is purchased and all the off menu adjustments I make (always heaps
Managed to catch up with my boy @Allupfromhere for a juicy back / bicep workout this afternoon. Both representing the @shadow labs performance team and absolutely rocked a random (but awesome) gym !! Was great to hang out and share training / nutrition / supplementation tips. Not to mention, just had a fukn great time throwing some iron around
Very proud of his transformation and is an absolute beast in the gym. Looking incredible and very lean! Can’t wait to see his build phase kick off
BP this morning - 124/78
Fasted scale weight - 86.0kg
Supplementation
Morning:
Pre & Intra workout
- Fish Oil 1800mg
- VitD3 5000iu
- Selenium 200mcg
- Vit B Complex 500mcg
- Creatine 10g
- NAC 2g & Milk Thistle 45k
- Vitamin K
Evening:
- L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
- Pre-workout mix (Pump Juice + Glycerol additive 6000mg + t-spoon pink salt)
- Intra- workout: Staminade 30g Carbs (circa 100kcal)
Performance Enhancement (Updated)
- Zinc 40mg
- Magnesium Glycinate 500mg
- Astaxanthin 6mg
- NAC 2g & Milk Thistle 45k
- Melatonin 2mg (as required)
- Valerian forte 2000mg
- Psyllium husk 10g
Nutrition
- 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
- GHK-CU 2IU (ED Morning) - Not-sponsored.
Actual calories consumed- 2773kcal (251P 44F 355C) - macro factor screen shots attached of meal breakdowns and timing.
Training - Pull day - with my boy @Allupfromhere
25min flat treadmill walk 5.5km/h no incline pre session to get some steps in after long day travelling and on road. Didn’t move much
Wide grip pull ups 3 sets x max (body weight warm up)
Cable pullover 2 working sets x 12-15 reps
- 10 reps - from dead hang
- 10 reps - 3 second negatives
- 8 reps + 3 partials
Yates row machine supinated 3 working set x 8-10 reps (aesenal strength plate loaded)
- 31.25kg x 14 reps
- 33.75kg x 10 reps + 3 partials
SA high machine iliac row 2 working set x 8-10 reps
- 55kg x 10 reps
- 55kg x 8 reps
- 55kg x 8 reps + 3 partials
Standing Bayesian Cable curl 3 working sets x 15-20 reps
- 55kg x 12 reps (ES)
- 60kg x 8 reps (ES) + 3 partials
Incline bench DB curls 2 working sets x 8-12 reps
- 8.75kg x 20 reps
- 8.75kg x 18 reps
- 10kg x 15 reps
Incline bench, cable rear delts 2 sets x 15 -20 reps
- 15kg x 10 reps
- 15kg x 10 reps
Tricep Rope cable ab crunches 2 sets x 15 reps
- 6.75kg x 20 reps
- 6.75kg x 18 reps + 3 partials
Step target - 10k (actual steps - 18k)
- 38kg x 15 reps
- 38kg x 15 reps
Shout out to our sponsors @shadow labs @R&Dpharma for looking after us and making sure we are always well fed
Also shout out to our friends @Wolfenstein @Raptor Labs and @Gold Standard Labs for following and ongoing support
Look at this, 2 absolute gorillas just smashing it out together!!! Love evo for bringing us all together
Appreciate you my man, thank you
(fkn little pins hahaha)
Thats it brother, best way to stay accountable, along as ur not doing it everyday haha, but props to u for logging it, as u said we probably all do it but dnt log it hahaAppreciate you my man, thank you
Yep, back on track immediately. Refocus and go again.
But thought it’s important to log the challenges we all may face at some point so that lads know it happens to everyone!
Legs are growing and slowly filing out those shorts
I actually think (for me anyway) helps get it off my chest and move on.
Massage gun for the win for the legs or a sauna or both hahaI actually think (for me anyway) helps get it off my chest and move on.
Appreciate having the EVO ears and support to get through these little challenges our game provides
Legs are actually cooked
Sensational update that was raw, open and honest. Why it is one of my favourite logs to catch up on. This is what both the Evo Family and genuine logging is all about.
Appreciate you brotherSensational update that was raw, open and honest. Why it is one of my favourite logs to catch up on. This is what both the Evo Family and genuine logging is all about.
Once again I find myself reading a log update that is mirroring the issues that I am currently feeling myself. But that is for my own log
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