They were pretty good! Very similar texture to dried apricots (chewy). I plan to have them right before lower training days - more starch vs dried fruits so hopefully results in a bit more sustained energy.Looking great and nice update sister. I have seen those sweet potatoes but never tried them. Let us know what they are like please. I loved the glute drive machine at the commercial gym I used to go to. Might need to look at one for my place.
Thank you for your foodie update
. I will grab some and give them a go as I like sweet potato and speeding up some food prep is always a bonus.
Its doing the 1%ers that put you in the top 1%
Hrmmmmmm
not sure how i feel about these haha. Something i would have to try because i really cant imagine the texture lolThe weight on the bss is actually scary and the rdl as absolutely boss! You are a machine
This
true progress. Not a false sense of it. 
Hell yes! I check in to see where you're at and am following along. This is an excellent log for women's health in restoring menstrual cycle which is a unique topic on here and very welcome.
So do I, thats why the gym has the extended gym pins and add bands for extra weight and resistance
Nice update. Workout looks good. 85kg RDL and 45kg db for Bulgarians is impressive!Greetings all
UPDATE: 11/01/2026
The build continues…
Weekly weight average has dropped a little (-200g).
OUTPUT (steps & cardio) are unchanged.
INTAKE (calories & water) are unchanged.
I have majority of carbs pre-, peri- and immediately post-workout. I bring CoR with whey & berries to eat at the gym.
When my next carb increase happens, I’ll re-introduce sweet potato for the fibre, minerals, & potassium.
Very excited to find these during my grocery shop (100% steamed sweet potato). They’re compact so I plan to throw some in a ziplock & then into my gym bag for additional post-WO carbs.
View attachment 166412
One less thing needing to be cooked is win
SLEEP
The hot nights have been doing a number on my sleep quality. I keep the AC on, but hate how dry it makes the room. Have purchased a humidifier - I’m planning to use this jointly with the AC to get some moisture back into the air.
TRAINING - DAY FOUR (lower body)
(8G, 1B, 4S)
Abduction (standing machine): 60kg for 2x15
Glute Drive Machine (ft. a new piece of NewTech kit at my gym) 120kg for 2x12 + intensifier: 80kg for 1 & 1/4 reps (try it!)
Barbell RDL: 85kgx15, 85kgx12 - more than ready to increase the load for both sets next sessions
DB BSS (contralateral loaded): progressed to the 45kg DB (up from 42.5kg last session) for 2 sets of 15, 12
To Finish - Shoulders & Back:
DB lateral raise (seated) 7kg DBs for 12, 10
Cable upright row 25kgx12, 20kgx15
Unilateral cable pulldown: 25kgx12
Despite AA now being OUT, I’m still making small progressions on most exercises with an extra rep or 0.5-2.5kg added here and there. I don’t change my program or comprise form, so progress happens in small increments.
View attachment 166418
Small shoulder pump
RECOVERY
Sunday is REST day 2/2: fasted cardio (10 mins SS), AM walk outdoors in the sun, M1 delayed til at least 11 (I do have celery juice beforehand), & sauna planned for the PM.
View attachment 166424
Juice
PEDs/ supplements (unchanged):
-2iu GH
-500mg Metformin
-5mg Jardiance
TEAM @Sassy's Pharmaceuticals @Sassy Rep
Rinse & Repeat
reduced from 2iu to 1iu/ day 
increased from 5mg to 10mg 1.25kg + 1 rep); 31.25kg x12 ( 1.25kg) 1kg per set, 2 reps set 2) 1kg) 5kg x12, 4kg x15 (unchanged) 2.5kg/ set) 2.5kg/ set)
Great update sister. Love the food and associated pics, apart from the green drink, is that Matcha?Hi hello
Update: 14/1/2025
The *almost* natty build continues.
Weight continued to drop since my last post. Decision was made to nudge my calories up, via protein & carb intake.
The additional carbs around training & protein will assist with recovery and help reduce glycemic load from some of my heavier carb meals.
No additional fats added to prevent blunted glucose infusion.
OUTPUT (steps & cardio) are unchanged.
ADJUSTED MEAL PLAN
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)
Upon waking: 2g matcha in water (trialling if the EGCG assists in suppressing hepatic gluconeogenesis) - I will report back on this one
M1: 40g oats, 50g COR, 50g berries, 50ml kefir, 1 egg, 50g egg whites, 20g WPI, Ceylon cinnamon, 1g salt
M2 (pre training): 100g steamed & dried sweet potato + 1 scoop Night Warrior ore-workout (Premium Supps)
Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 2-3g lite salt, 1 g salt
M3 (post-WO, eaten at the gym): 100g CoR, 60g berries, 30g WPI
M4: 125g low-GI white rice, 125g lean beef, 50g spinach, 50g lettuce mix, 1g salt
M5: 200g silverbeet, 100g spinach, 70g salmon, 1g salt
M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir
Pre-bed: 10g psyllium husk in water
View attachment 167665
View attachment 167671
View attachment 167673
View attachment 167674
PEDs
-HGH:
-Metformin: stable at 500mg
-Jardiance:
SLEEP
The humidifier has been a great help for my sleep. I can now run the AC or fan on hot nights without the air becoming dry.
TRAINING - UPPER BODY
(9S, 4B)
I am liking the medium-sized Mag attachment for the cable pulldowns & rows. It allows me to really connect well with my lats, and feel the stretch/ tension throughout the whole rep. It’s been a game-changer for my lat growth.
- Shoulder press machine: 33.75kg x10 (
- DB Lateral raise (seated): 7kg for 2 sets of 12,10 (
- Lying (bench) cable X lateral raise: 6.25kg/ side for 2 sets of 12 (unchanged)
- DB rear delt fly: 3 sets - 6kg x12 (
- Wide grip lat pulldown (with neutral grip attachment): 52.5kg for 2 sets of 12 (
- Cable row (with neutral grip attachment): 52.5kg for 2 sets of 12 (
Happy with the progression made during this session.
PHYSIQUE UPDATE PICS (pictures taken fasted in the AM) - I am pleased with how well conditioning has been holding at my current weight & intake.
View attachment 167675
View attachment 167676
View attachment 167677
(not a figure girl, just playing around with the posing)
TEAM @Sassy's Pharmaceuticals @Sassy Rep
Onwards
Log Set up is wicked, really showing your depth of knowledge around training and hormones.Hi hello
Update: 14/1/2025
The *almost* natty build continues.
Weight continued to drop since my last post. Decision was made to nudge my calories up, via protein & carb intake.
The additional carbs around training & protein will assist with recovery and help reduce glycemic load from some of my heavier carb meals.
No additional fats added to prevent blunted glucose infusion.
OUTPUT (steps & cardio) are unchanged.
ADJUSTED MEAL PLAN
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)
Upon waking: 2g matcha in water (trialling if the EGCG assists in suppressing hepatic gluconeogenesis) - I will report back on this one
M1: 40g oats, 50g COR, 50g berries, 50ml kefir, 1 egg, 50g egg whites, 20g WPI, Ceylon cinnamon, 1g salt
M2 (pre training): 100g steamed & dried sweet potato + 1 scoop Night Warrior ore-workout (Premium Supps)
Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 2-3g lite salt, 1 g salt
M3 (post-WO, eaten at the gym): 100g CoR, 60g berries, 30g WPI
M4: 125g low-GI white rice, 125g lean beef, 50g spinach, 50g lettuce mix, 1g salt
M5: 200g silverbeet, 100g spinach, 70g salmon, 1g salt
M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir
Pre-bed: 10g psyllium husk in water
View attachment 167665
View attachment 167671
View attachment 167673
View attachment 167674
PEDs
-HGH:
-Metformin: stable at 500mg
-Jardiance:
SLEEP
The humidifier has been a great help for my sleep. I can now run the AC or fan on hot nights without the air becoming dry.
TRAINING - UPPER BODY
(9S, 4B)
I am liking the medium-sized Mag attachment for the cable pulldowns & rows. It allows me to really connect well with my lats, and feel the stretch/ tension throughout the whole rep. It’s been a game-changer for my lat growth.
- Shoulder press machine: 33.75kg x10 (
- DB Lateral raise (seated): 7kg for 2 sets of 12,10 (
- Lying (bench) cable X lateral raise: 6.25kg/ side for 2 sets of 12 (unchanged)
- DB rear delt fly: 3 sets - 6kg x12 (
- Wide grip lat pulldown (with neutral grip attachment): 52.5kg for 2 sets of 12 (
- Cable row (with neutral grip attachment): 52.5kg for 2 sets of 12 (
Happy with the progression made during this session.
PHYSIQUE UPDATE PICS (pictures taken fasted in the AM) - I am pleased with how well conditioning has been holding at my current weight & intake.
View attachment 167675
View attachment 167676
View attachment 167677
(not a figure girl, just playing around with the posing)
TEAM @Sassy's Pharmaceuticals @Sassy Rep
Onwards
Thank youGreat update sister. Love the food and associated pics, apart from the green drink, is that Matcha?
Training and diet is obviously on point as your conditioning is excellent. Really like the explanation of the mag attachment and how it works for you.
I recently got a humidifier myself to mitigate allergies and it was a game changer for me.
Loving the log
it is! I get the matcha powder in a little jar and just add a bit to a mug with warm water. Day 1 of trialling it first thing in the morning, and my fasted glucose was 5.1. Not great - but better than it was a couple of days prior.
Thank you! No plans to compete, but I never say never!Log Set up is wicked, really showing your depth of knowledge around training and hormones.
Are you planning on competing soon?
Keen to see what you've got in store for the future
good to hear weight is moving sisterHi hello
Update: 14/1/2025
The *almost* natty build continues.
Weight continued to drop since my last post. Decision was made to nudge my calories up, via protein & carb intake.
The additional carbs around training & protein will assist with recovery and help reduce glycemic load from some of my heavier carb meals.
No additional fats added to prevent blunted glucose infusion.
OUTPUT (steps & cardio) are unchanged.
ADJUSTED MEAL PLAN
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)
Upon waking: 2g matcha in water (trialling if the EGCG assists in suppressing hepatic gluconeogenesis) - I will report back on this one
M1: 40g oats, 50g COR, 50g berries, 50ml kefir, 1 egg, 50g egg whites, 20g WPI, Ceylon cinnamon, 1g salt
M2 (pre training): 100g steamed & dried sweet potato + 1 scoop Night Warrior ore-workout (Premium Supps)
Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 2-3g lite salt, 1 g salt
M3 (post-WO, eaten at the gym): 100g CoR, 60g berries, 30g WPI
M4: 125g low-GI white rice, 125g lean beef, 50g spinach, 50g lettuce mix, 1g salt
M5: 200g silverbeet, 100g spinach, 70g salmon, 1g salt
M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir
Pre-bed: 10g psyllium husk in water
View attachment 167665
View attachment 167671
View attachment 167673
View attachment 167674
PEDs
-HGH:
-Metformin: stable at 500mg
-Jardiance:
SLEEP
The humidifier has been a great help for my sleep. I can now run the AC or fan on hot nights without the air becoming dry.
TRAINING - UPPER BODY
(9S, 4B)
I am liking the medium-sized Mag attachment for the cable pulldowns & rows. It allows me to really connect well with my lats, and feel the stretch/ tension throughout the whole rep. It’s been a game-changer for my lat growth.
- Shoulder press machine: 33.75kg x10 (
- DB Lateral raise (seated): 7kg for 2 sets of 12,10 (
- Lying (bench) cable X lateral raise: 6.25kg/ side for 2 sets of 12 (unchanged)
- DB rear delt fly: 3 sets - 6kg x12 (
- Wide grip lat pulldown (with neutral grip attachment): 52.5kg for 2 sets of 12 (
- Cable row (with neutral grip attachment): 52.5kg for 2 sets of 12 (
Happy with the progression made during this session.
PHYSIQUE UPDATE PICS (pictures taken fasted in the AM) - I am pleased with how well conditioning has been holding at my current weight & intake.
View attachment 167675
View attachment 167676
View attachment 167677
(not a figure girl, just playing around with the posing)
TEAM @Sassy's Pharmaceuticals @Sassy Rep
Onwards
@Alice_In_Ironland you look awesome and harder in the pic! shoulders much wider.
I agree with @LevButlerov Most of us use AAS, but it’s not necessarily the whole point. Results and the process are what matter. My daughter is into fitness and she’s asked me about PEDs because of course the internet told her that all influencers use them. I was like “but you have never used them and you look good, I didn’t use them until I was 40 and I was fit, strong, and healthy”.Appreciate the support
Killer as always mateHi hello
Update: 14/1/2025
The *almost* natty build continues.
Weight continued to drop since my last post. Decision was made to nudge my calories up, via protein & carb intake.
The additional carbs around training & protein will assist with recovery and help reduce glycemic load from some of my heavier carb meals.
No additional fats added to prevent blunted glucose infusion.
OUTPUT (steps & cardio) are unchanged.
ADJUSTED MEAL PLAN
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)
Upon waking: 2g matcha in water (trialling if the EGCG assists in suppressing hepatic gluconeogenesis) - I will report back on this one
M1: 40g oats, 50g COR, 50g berries, 50ml kefir, 1 egg, 50g egg whites, 20g WPI, Ceylon cinnamon, 1g salt
M2 (pre training): 100g steamed & dried sweet potato + 1 scoop Night Warrior ore-workout (Premium Supps)
Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 2-3g lite salt, 1 g salt
M3 (post-WO, eaten at the gym): 100g CoR, 60g berries, 30g WPI
M4: 125g low-GI white rice, 125g lean beef, 50g spinach, 50g lettuce mix, 1g salt
M5: 200g silverbeet, 100g spinach, 70g salmon, 1g salt
M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir
Pre-bed: 10g psyllium husk in water
View attachment 167665
View attachment 167671
View attachment 167673
View attachment 167674
PEDs
-HGH:
-Metformin: stable at 500mg
-Jardiance:
SLEEP
The humidifier has been a great help for my sleep. I can now run the AC or fan on hot nights without the air becoming dry.
TRAINING - UPPER BODY
(9S, 4B)
I am liking the medium-sized Mag attachment for the cable pulldowns & rows. It allows me to really connect well with my lats, and feel the stretch/ tension throughout the whole rep. It’s been a game-changer for my lat growth.
- Shoulder press machine: 33.75kg x10 (
- DB Lateral raise (seated): 7kg for 2 sets of 12,10 (
- Lying (bench) cable X lateral raise: 6.25kg/ side for 2 sets of 12 (unchanged)
- DB rear delt fly: 3 sets - 6kg x12 (
- Wide grip lat pulldown (with neutral grip attachment): 52.5kg for 2 sets of 12 (
- Cable row (with neutral grip attachment): 52.5kg for 2 sets of 12 (
Happy with the progression made during this session.
PHYSIQUE UPDATE PICS (pictures taken fasted in the AM) - I am pleased with how well conditioning has been holding at my current weight & intake.
View attachment 167675
View attachment 167676
View attachment 167677
(not a figure girl, just playing around with the posing)
TEAM @Sassy's Pharmaceuticals @Sassy Rep
Onwards
Funny you say this i feel the same way the mid size made a huge connection difference to me also and pretty much allowed me to unconsciously remove any bicep assistance.
Mate you look like a competitor halfway through prep lol.. crazy that your not lol. Some single directional lighting to your photos and would show how much detail you already have.
It’s no cakewalk, but I’ve always been able to make good progress via nutrition, training & supplementation alone. I pay not attention to social media for that reason
Using matcha as a health supplement is interesting. I drank it a lot to try to avoid coffee because I’m just too stressed out ask the time and coffee made it worse. I think I’m going to switch again. My BG is always decent but I definitely don’t feel as insulin sensitive as I have been previously. Nor do I look it. And that makes sense because I’ve used mk677 for quite a whileIt’s no cakewalk, but I’ve always been able to make good progress via nutrition, training & supplementation alone. I pay not attention to social media for that reason
I’ll keep posting here and will share fresh labs in 6 weeks or so
Yeah 5.1 isn’t great, but it’s an acute reactant so I’m not too concerned. Usually in my case it’s a sign that inflammation/ fatigue is starting to creep up. Postprandial I’m good. I’ll get a1c tested as part of my next round of pathology to get the full picture.Killer as always mate
Keen to see how much impact the matcha helps. 5.1 bg not the best but certainly not the worst by any stretch. Your holding crazy tight regardless so i feel this is a shift moreso towards increased optimisation rather then a correction thats needed.
Funny you say this i feel the same way the mid size made a huge connection difference to me also and pretty much allowed me to unconsciously remove any bicep assistance.
Mate you look like a competitor halfway through prep lol.. crazy that your not lol. Some single directional lighting to your photos and would show how much detail you already have.
You would do damage on stage if you chose that path
Ive been around the same mate, was about to utilise some dihydroberberine pulled bloods and a1c was dynamite. Much clearer picture that way isnt it.
@Alice_In_Ironland you are looking great! very interesting pics as well. those are some good eats!Hi hello
Update: 14/1/2025
The *almost* natty build continues.
Weight continued to drop since my last post. Decision was made to nudge my calories up, via protein & carb intake.
The additional carbs around training & protein will assist with recovery and help reduce glycemic load from some of my heavier carb meals.
No additional fats added to prevent blunted glucose infusion.
OUTPUT (steps & cardio) are unchanged.
ADJUSTED MEAL PLAN
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)
Upon waking: 2g matcha in water (trialling if the EGCG assists in suppressing hepatic gluconeogenesis) - I will report back on this one
M1: 40g oats, 50g COR, 50g berries, 50ml kefir, 1 egg, 50g egg whites, 20g WPI, Ceylon cinnamon, 1g salt
M2 (pre training): 100g steamed & dried sweet potato + 1 scoop Night Warrior ore-workout (Premium Supps)
Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 2-3g lite salt, 1 g salt
M3 (post-WO, eaten at the gym): 100g CoR, 60g berries, 30g WPI
M4: 125g low-GI white rice, 125g lean beef, 50g spinach, 50g lettuce mix, 1g salt
M5: 200g silverbeet, 100g spinach, 70g salmon, 1g salt
M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir
Pre-bed: 10g psyllium husk in water
View attachment 167665
View attachment 167671
View attachment 167673
View attachment 167674
PEDs
-HGH:
-Metformin: stable at 500mg
-Jardiance:
SLEEP
The humidifier has been a great help for my sleep. I can now run the AC or fan on hot nights without the air becoming dry.
TRAINING - UPPER BODY
(9S, 4B)
I am liking the medium-sized Mag attachment for the cable pulldowns & rows. It allows me to really connect well with my lats, and feel the stretch/ tension throughout the whole rep. It’s been a game-changer for my lat growth.
- Shoulder press machine: 33.75kg x10 (
- DB Lateral raise (seated): 7kg for 2 sets of 12,10 (
- Lying (bench) cable X lateral raise: 6.25kg/ side for 2 sets of 12 (unchanged)
- DB rear delt fly: 3 sets - 6kg x12 (
- Wide grip lat pulldown (with neutral grip attachment): 52.5kg for 2 sets of 12 (
- Cable row (with neutral grip attachment): 52.5kg for 2 sets of 12 (
Happy with the progression made during this session.
PHYSIQUE UPDATE PICS (pictures taken fasted in the AM) - I am pleased with how well conditioning has been holding at my current weight & intake.
View attachment 167675
View attachment 167676
View attachment 167677
(not a figure girl, just playing around with the posing)
TEAM @Sassy's Pharmaceuticals @Sassy Rep
Onwards
sister, it's always impressive seeing your updates. You look like a seasoned athlete always. I'm showing your log to my wife. She is even getting motivated and wants to train now. @Alice_In_IronlandHi hello
Update: 14/1/2025
The *almost* natty build continues.
Weight continued to drop since my last post. Decision was made to nudge my calories up, via protein & carb intake.
The additional carbs around training & protein will assist with recovery and help reduce glycemic load from some of my heavier carb meals.
No additional fats added to prevent blunted glucose infusion.
OUTPUT (steps & cardio) are unchanged.
ADJUSTED MEAL PLAN
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)
Upon waking: 2g matcha in water (trialling if the EGCG assists in suppressing hepatic gluconeogenesis) - I will report back on this one
M1: 40g oats, 50g COR, 50g berries, 50ml kefir, 1 egg, 50g egg whites, 20g WPI, Ceylon cinnamon, 1g salt
M2 (pre training): 100g steamed & dried sweet potato + 1 scoop Night Warrior ore-workout (Premium Supps)
Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 2-3g lite salt, 1 g salt
M3 (post-WO, eaten at the gym): 100g CoR, 60g berries, 30g WPI
M4: 125g low-GI white rice, 125g lean beef, 50g spinach, 50g lettuce mix, 1g salt
M5: 200g silverbeet, 100g spinach, 70g salmon, 1g salt
M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir
Pre-bed: 10g psyllium husk in water
View attachment 167665
View attachment 167671
View attachment 167673
View attachment 167674
PEDs
-HGH:
-Metformin: stable at 500mg
-Jardiance:
SLEEP
The humidifier has been a great help for my sleep. I can now run the AC or fan on hot nights without the air becoming dry.
TRAINING - UPPER BODY
(9S, 4B)
I am liking the medium-sized Mag attachment for the cable pulldowns & rows. It allows me to really connect well with my lats, and feel the stretch/ tension throughout the whole rep. It’s been a game-changer for my lat growth.
- Shoulder press machine: 33.75kg x10 (
- DB Lateral raise (seated): 7kg for 2 sets of 12,10 (
- Lying (bench) cable X lateral raise: 6.25kg/ side for 2 sets of 12 (unchanged)
- DB rear delt fly: 3 sets - 6kg x12 (
- Wide grip lat pulldown (with neutral grip attachment): 52.5kg for 2 sets of 12 (
- Cable row (with neutral grip attachment): 52.5kg for 2 sets of 12 (
Happy with the progression made during this session.
PHYSIQUE UPDATE PICS (pictures taken fasted in the AM) - I am pleased with how well conditioning has been holding at my current weight & intake.
View attachment 167675
View attachment 167676
View attachment 167677
(not a figure girl, just playing around with the posing)
TEAM @Sassy's Pharmaceuticals @Sassy Rep
Onwards
I'm surprised that you're not a figure girl. You look fantastic. @Alice_In_Ironland my daughter used to model by the way, back in the day. She's older now and she has a family but I think you should definitely do some modeling and make some money.Hi hello
Update: 14/1/2025
The *almost* natty build continues.
Weight continued to drop since my last post. Decision was made to nudge my calories up, via protein & carb intake.
The additional carbs around training & protein will assist with recovery and help reduce glycemic load from some of my heavier carb meals.
No additional fats added to prevent blunted glucose infusion.
OUTPUT (steps & cardio) are unchanged.
ADJUSTED MEAL PLAN
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)
Upon waking: 2g matcha in water (trialling if the EGCG assists in suppressing hepatic gluconeogenesis) - I will report back on this one
M1: 40g oats, 50g COR, 50g berries, 50ml kefir, 1 egg, 50g egg whites, 20g WPI, Ceylon cinnamon, 1g salt
M2 (pre training): 100g steamed & dried sweet potato + 1 scoop Night Warrior ore-workout (Premium Supps)
Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 2-3g lite salt, 1 g salt
M3 (post-WO, eaten at the gym): 100g CoR, 60g berries, 30g WPI
M4: 125g low-GI white rice, 125g lean beef, 50g spinach, 50g lettuce mix, 1g salt
M5: 200g silverbeet, 100g spinach, 70g salmon, 1g salt
M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir
Pre-bed: 10g psyllium husk in water
View attachment 167665
View attachment 167671
View attachment 167673
View attachment 167674
PEDs
-HGH:
-Metformin: stable at 500mg
-Jardiance:
SLEEP
The humidifier has been a great help for my sleep. I can now run the AC or fan on hot nights without the air becoming dry.
TRAINING - UPPER BODY
(9S, 4B)
I am liking the medium-sized Mag attachment for the cable pulldowns & rows. It allows me to really connect well with my lats, and feel the stretch/ tension throughout the whole rep. It’s been a game-changer for my lat growth.
- Shoulder press machine: 33.75kg x10 (
- DB Lateral raise (seated): 7kg for 2 sets of 12,10 (
- Lying (bench) cable X lateral raise: 6.25kg/ side for 2 sets of 12 (unchanged)
- DB rear delt fly: 3 sets - 6kg x12 (
- Wide grip lat pulldown (with neutral grip attachment): 52.5kg for 2 sets of 12 (
- Cable row (with neutral grip attachment): 52.5kg for 2 sets of 12 (
Happy with the progression made during this session.
PHYSIQUE UPDATE PICS (pictures taken fasted in the AM) - I am pleased with how well conditioning has been holding at my current weight & intake.
View attachment 167675
View attachment 167676
View attachment 167677
(not a figure girl, just playing around with the posing)
TEAM @Sassy's Pharmaceuticals @Sassy Rep
Onwards
@Alice_In_Ironland that's a good-looking tea right there that you put together. I notice a lot of people from Asia drink stuff like that. You don't see that too often though in North America.Hi hello
Update: 14/1/2025
The *almost* natty build continues.
Weight continued to drop since my last post. Decision was made to nudge my calories up, via protein & carb intake.
The additional carbs around training & protein will assist with recovery and help reduce glycemic load from some of my heavier carb meals.
No additional fats added to prevent blunted glucose infusion.
OUTPUT (steps & cardio) are unchanged.
ADJUSTED MEAL PLAN
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)
Upon waking: 2g matcha in water (trialling if the EGCG assists in suppressing hepatic gluconeogenesis) - I will report back on this one
M1: 40g oats, 50g COR, 50g berries, 50ml kefir, 1 egg, 50g egg whites, 20g WPI, Ceylon cinnamon, 1g salt
M2 (pre training): 100g steamed & dried sweet potato + 1 scoop Night Warrior ore-workout (Premium Supps)
Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 2-3g lite salt, 1 g salt
M3 (post-WO, eaten at the gym): 100g CoR, 60g berries, 30g WPI
M4: 125g low-GI white rice, 125g lean beef, 50g spinach, 50g lettuce mix, 1g salt
M5: 200g silverbeet, 100g spinach, 70g salmon, 1g salt
M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir
Pre-bed: 10g psyllium husk in water
View attachment 167665
View attachment 167671
View attachment 167673
View attachment 167674
PEDs
-HGH:
-Metformin: stable at 500mg
-Jardiance:
SLEEP
The humidifier has been a great help for my sleep. I can now run the AC or fan on hot nights without the air becoming dry.
TRAINING - UPPER BODY
(9S, 4B)
I am liking the medium-sized Mag attachment for the cable pulldowns & rows. It allows me to really connect well with my lats, and feel the stretch/ tension throughout the whole rep. It’s been a game-changer for my lat growth.
- Shoulder press machine: 33.75kg x10 (
- DB Lateral raise (seated): 7kg for 2 sets of 12,10 (
- Lying (bench) cable X lateral raise: 6.25kg/ side for 2 sets of 12 (unchanged)
- DB rear delt fly: 3 sets - 6kg x12 (
- Wide grip lat pulldown (with neutral grip attachment): 52.5kg for 2 sets of 12 (
- Cable row (with neutral grip attachment): 52.5kg for 2 sets of 12 (
Happy with the progression made during this session.
PHYSIQUE UPDATE PICS (pictures taken fasted in the AM) - I am pleased with how well conditioning has been holding at my current weight & intake.
View attachment 167675
View attachment 167676
View attachment 167677
(not a figure girl, just playing around with the posing)
TEAM @Sassy's Pharmaceuticals @Sassy Rep
Onwards
You're definitely looking like a champion on this. Looking really good. I'm very proud of you. You would have never known you weren't a Mrs. Olympia. @Alice_In_IronlandHi hello
Update: 14/1/2025
The *almost* natty build continues.
Weight continued to drop since my last post. Decision was made to nudge my calories up, via protein & carb intake.
The additional carbs around training & protein will assist with recovery and help reduce glycemic load from some of my heavier carb meals.
No additional fats added to prevent blunted glucose infusion.
OUTPUT (steps & cardio) are unchanged.
ADJUSTED MEAL PLAN
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)
Upon waking: 2g matcha in water (trialling if the EGCG assists in suppressing hepatic gluconeogenesis) - I will report back on this one
M1: 40g oats, 50g COR, 50g berries, 50ml kefir, 1 egg, 50g egg whites, 20g WPI, Ceylon cinnamon, 1g salt
M2 (pre training): 100g steamed & dried sweet potato + 1 scoop Night Warrior ore-workout (Premium Supps)
Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 2-3g lite salt, 1 g salt
M3 (post-WO, eaten at the gym): 100g CoR, 60g berries, 30g WPI
M4: 125g low-GI white rice, 125g lean beef, 50g spinach, 50g lettuce mix, 1g salt
M5: 200g silverbeet, 100g spinach, 70g salmon, 1g salt
M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir
Pre-bed: 10g psyllium husk in water
View attachment 167665
View attachment 167671
View attachment 167673
View attachment 167674
PEDs
-HGH:
-Metformin: stable at 500mg
-Jardiance:
SLEEP
The humidifier has been a great help for my sleep. I can now run the AC or fan on hot nights without the air becoming dry.
TRAINING - UPPER BODY
(9S, 4B)
I am liking the medium-sized Mag attachment for the cable pulldowns & rows. It allows me to really connect well with my lats, and feel the stretch/ tension throughout the whole rep. It’s been a game-changer for my lat growth.
- Shoulder press machine: 33.75kg x10 (
- DB Lateral raise (seated): 7kg for 2 sets of 12,10 (
- Lying (bench) cable X lateral raise: 6.25kg/ side for 2 sets of 12 (unchanged)
- DB rear delt fly: 3 sets - 6kg x12 (
- Wide grip lat pulldown (with neutral grip attachment): 52.5kg for 2 sets of 12 (
- Cable row (with neutral grip attachment): 52.5kg for 2 sets of 12 (
Happy with the progression made during this session.
PHYSIQUE UPDATE PICS (pictures taken fasted in the AM) - I am pleased with how well conditioning has been holding at my current weight & intake.
View attachment 167675
View attachment 167676
View attachment 167677
(not a figure girl, just playing around with the posing)
TEAM @Sassy's Pharmaceuticals @Sassy Rep
Onwards
Nice update, and looking great. Love the mag grips for pulldowns and cable rowsHi hello
Update: 14/1/2025
The *almost* natty build continues.
Weight continued to drop since my last post. Decision was made to nudge my calories up, via protein & carb intake.
The additional carbs around training & protein will assist with recovery and help reduce glycemic load from some of my heavier carb meals.
No additional fats added to prevent blunted glucose infusion.
OUTPUT (steps & cardio) are unchanged.
ADJUSTED MEAL PLAN
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)
Upon waking: 2g matcha in water (trialling if the EGCG assists in suppressing hepatic gluconeogenesis) - I will report back on this one
M1: 40g oats, 50g COR, 50g berries, 50ml kefir, 1 egg, 50g egg whites, 20g WPI, Ceylon cinnamon, 1g salt
M2 (pre training): 100g steamed & dried sweet potato + 1 scoop Night Warrior ore-workout (Premium Supps)
Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 2-3g lite salt, 1 g salt
M3 (post-WO, eaten at the gym): 100g CoR, 60g berries, 30g WPI
M4: 125g low-GI white rice, 125g lean beef, 50g spinach, 50g lettuce mix, 1g salt
M5: 200g silverbeet, 100g spinach, 70g salmon, 1g salt
M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir
Pre-bed: 10g psyllium husk in water
View attachment 167665
View attachment 167671
View attachment 167673
View attachment 167674
PEDs
-HGH:
-Metformin: stable at 500mg
-Jardiance:
SLEEP
The humidifier has been a great help for my sleep. I can now run the AC or fan on hot nights without the air becoming dry.
TRAINING - UPPER BODY
(9S, 4B)
I am liking the medium-sized Mag attachment for the cable pulldowns & rows. It allows me to really connect well with my lats, and feel the stretch/ tension throughout the whole rep. It’s been a game-changer for my lat growth.
- Shoulder press machine: 33.75kg x10 (
- DB Lateral raise (seated): 7kg for 2 sets of 12,10 (
- Lying (bench) cable X lateral raise: 6.25kg/ side for 2 sets of 12 (unchanged)
- DB rear delt fly: 3 sets - 6kg x12 (
- Wide grip lat pulldown (with neutral grip attachment): 52.5kg for 2 sets of 12 (
- Cable row (with neutral grip attachment): 52.5kg for 2 sets of 12 (
Happy with the progression made during this session.
PHYSIQUE UPDATE PICS (pictures taken fasted in the AM) - I am pleased with how well conditioning has been holding at my current weight & intake.
View attachment 167675
View attachment 167676
View attachment 167677
(not a figure girl, just playing around with the posing)
TEAM @Sassy's Pharmaceuticals @Sassy Rep
Onwards
@Alice_In_Ironland food is matching up with the physique! Clean eating only does wonders!Hi hello
Update: 14/1/2025
The *almost* natty build continues.
Weight continued to drop since my last post. Decision was made to nudge my calories up, via protein & carb intake.
The additional carbs around training & protein will assist with recovery and help reduce glycemic load from some of my heavier carb meals.
No additional fats added to prevent blunted glucose infusion.
OUTPUT (steps & cardio) are unchanged.
ADJUSTED MEAL PLAN
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)
Upon waking: 2g matcha in water (trialling if the EGCG assists in suppressing hepatic gluconeogenesis) - I will report back on this one
M1: 40g oats, 50g COR, 50g berries, 50ml kefir, 1 egg, 50g egg whites, 20g WPI, Ceylon cinnamon, 1g salt
M2 (pre training): 100g steamed & dried sweet potato + 1 scoop Night Warrior ore-workout (Premium Supps)
Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 2-3g lite salt, 1 g salt
M3 (post-WO, eaten at the gym): 100g CoR, 60g berries, 30g WPI
M4: 125g low-GI white rice, 125g lean beef, 50g spinach, 50g lettuce mix, 1g salt
M5: 200g silverbeet, 100g spinach, 70g salmon, 1g salt
M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir
Pre-bed: 10g psyllium husk in water
View attachment 167665
View attachment 167671
View attachment 167673
View attachment 167674
PEDs
-HGH:
-Metformin: stable at 500mg
-Jardiance:
SLEEP
The humidifier has been a great help for my sleep. I can now run the AC or fan on hot nights without the air becoming dry.
TRAINING - UPPER BODY
(9S, 4B)
I am liking the medium-sized Mag attachment for the cable pulldowns & rows. It allows me to really connect well with my lats, and feel the stretch/ tension throughout the whole rep. It’s been a game-changer for my lat growth.
- Shoulder press machine: 33.75kg x10 (
- DB Lateral raise (seated): 7kg for 2 sets of 12,10 (
- Lying (bench) cable X lateral raise: 6.25kg/ side for 2 sets of 12 (unchanged)
- DB rear delt fly: 3 sets - 6kg x12 (
- Wide grip lat pulldown (with neutral grip attachment): 52.5kg for 2 sets of 12 (
- Cable row (with neutral grip attachment): 52.5kg for 2 sets of 12 (
Happy with the progression made during this session.
PHYSIQUE UPDATE PICS (pictures taken fasted in the AM) - I am pleased with how well conditioning has been holding at my current weight & intake.
View attachment 167675
View attachment 167676
View attachment 167677
(not a figure girl, just playing around with the posing)
TEAM @Sassy's Pharmaceuticals @Sassy Rep
Onwards
Master the fundamentals. 1.25kg) 1 rep set 2) 5kg/ set) 2.5kg/ set) - subbed this exercise for cable push downs as I’d like to add a touch more chest for a more balanced upper body 
Nice update, you looking really good, can definitely see the gains you have made. I could go for some of that foodHey all
Update: 17/1/2025
The *almost* natty build continues.
Weight is beginning to stabilise since my cal increase from my last update.
OUTPUT (steps & cardio) are unchanged.
INPUT
Training Day Calories: 2610 (370C/ 170P/ 50F)
NTD Calories: 2260 (250C/ 180P/ 60F)
Want to level up performance???
…How???
By brining more attention to detail to them.
E.g. by fine tuning my carb sources, amounts, & timing these past few weeks I’ve enhanced my training performance substantially. Zero dip in energy and sustained focus from start to finish of each session.
DIET
Upon waking: black coffee or 2g matcha in water (has been helpful for suppressing hepatic gluconeogenesis)
M1: 40g oats, 50g COR, 50g berries, 50ml kefir, 1 egg, 50g egg whites, 20g WPI, Ceylon cinnamon, 1g salt
View attachment 169097
M2 (pre training): 100g steamed & dried sweet potato + 1 scoop Night Warrior ore-workout (Premium Supps)
Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 2-3g lite salt, 1 g salt
M3 (post-WO, eaten at the gym): 100g CoR, 60g berries, 30g WPI
View attachment 169098
M4: 125g low-GI white rice, 125g lean beef, 50g spinach, 50g lettuce mix, 1g salt
View attachment 169099
M5: 200g silverbeet, 100g spinach, 70g salmon, 1g salt
M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir
Pre-bed: 10g psyllium husk in water
PEDs
-HGH: 1iu/ day @Sassy's Pharmaceuticals
-Metformin: 500mg
-Jardiance: 10mg
SUPPLEMENTS
Have added Dong Quai - a TCM supplement that assists with menstrual regularity. My period has been absent due to recent AAS exposure. The goal now is to restore it. I’ve used Dong Quai in the past and it’s been successful in bringing it back in less time vs without it.
View attachment 169100
RECOVERY
My body hasn’t been responding to the additional food as well as it usually does, which means I need to pull back a bit & prioritise recovery. Gym progression has been flying, but my body has accrued some fatigue due to really pushing training hard during my recent AAS cycle. I had a training de-load 4 weeks ago, but I’m contemplating a mini reduction in training volume, or a few days off training this coming week to freshen up and get recovery back up to speed. It’s one thing to be able to push, but equally important is knowing when to pull back. I’ll provide an update re: this in my next post.
TRAINING - DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)
Some DECENT progression was made during this session.
- Lying Hamstring Curl: (2) 51kg x 11, 10 (
- Leg Extension: 63.5kg for 2 sets of 15 (
- Glute Hypertension: 32.5kg DB for 2 sets of 13 (unchanged)
- DB Walking Lunges: (2) 20kg DBs for 15 reps/ leg (unchanged)
- Good Mornings (reverse hack machine): 95kg for 2 sets of 15 (
- Preacher Curl Machine: 15kg for 2 sets of 10, 10kg for 1 set of 15 (unchanged)
- Close-grip Smith Machine Bench: 27.5kg for 2 sets of 12 (
PHYSIQUE UPDATE - back-shot before v after (start of build phase vs current shape): operation tissue acquisition coming along nicely
View attachment 169101
View attachment 169102
TEAM @Sassy's Pharmaceuticals @Sassy Rep
Lets go
Love checking your logs and seeing direction like thisWant to level up performance???
…How???
By brining more attention to detail to them.
E.g. by fine tuning my carb sources, amounts, & timing these past few weeks I’ve enhanced my training performance substantially. Zero dip in energy and sustained focus from start to finish of each session.
Well read into you bodies response. No point pushing more then our bodies can take at the time. I use a strange but senseful analogy for this lol, pushing growth with food and stimulus is like building a fire. Flame starts small and we begin to add wood, we add too much too soon and we smother and it goes out and we are just left with a pile of wood. Add smaller pieces of wood as soon as the fire is hot enough to take it and you will create a fire so big it will almost utilise anything you throw at it.
Love the focus and awareness of your own body and what it is doing in this log. It is obvious that you are entirely aware of how everything you eat, take or work on affects you. That is awesome. Your food pics are fabulous. And you look amazing despite what you may think. Keep pushing along sister, you are on the right trajectoryHey all
Update: 17/1/2025
The *almost* natty build continues.
Weight is beginning to stabilise since my cal increase from my last update.
OUTPUT (steps & cardio) are unchanged.
INPUT
Training Day Calories: 2610 (370C/ 170P/ 50F)
NTD Calories: 2260 (250C/ 180P/ 60F)
Want to level up performance???
…How???
By brining more attention to detail to them.
E.g. by fine tuning my carb sources, amounts, & timing these past few weeks I’ve enhanced my training performance substantially. Zero dip in energy and sustained focus from start to finish of each session.
DIET
Upon waking: black coffee or 2g matcha in water (has been helpful for suppressing hepatic gluconeogenesis)
M1: 40g oats, 50g COR, 50g berries, 50ml kefir, 1 egg, 50g egg whites, 20g WPI, Ceylon cinnamon, 1g salt
View attachment 169097
M2 (pre training): 100g steamed & dried sweet potato + 1 scoop Night Warrior ore-workout (Premium Supps)
Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 2-3g lite salt, 1 g salt
M3 (post-WO, eaten at the gym): 100g CoR, 60g berries, 30g WPI
View attachment 169098
M4: 125g low-GI white rice, 125g lean beef, 50g spinach, 50g lettuce mix, 1g salt
View attachment 169099
M5: 200g silverbeet, 100g spinach, 70g salmon, 1g salt
M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir
Pre-bed: 10g psyllium husk in water
PEDs
-HGH: 1iu/ day @Sassy's Pharmaceuticals
-Metformin: 500mg
-Jardiance: 10mg
SUPPLEMENTS
Have added Dong Quai - a TCM supplement that assists with menstrual regularity. My period has been absent due to recent AAS exposure. The goal now is to restore it. I’ve used Dong Quai in the past and it’s been successful in bringing it back in less time vs without it.
View attachment 169100
RECOVERY
My body hasn’t been responding to the additional food as well as it usually does, which means I need to pull back a bit & prioritise recovery. Gym progression has been flying, but my body has accrued some fatigue due to really pushing training hard during my recent AAS cycle. I had a training de-load 4 weeks ago, but I’m contemplating a mini reduction in training volume, or a few days off training this coming week to freshen up and get recovery back up to speed. It’s one thing to be able to push, but equally important is knowing when to pull back. I’ll provide an update re: this in my next post.
TRAINING - DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)
Some DECENT progression was made during this session.
- Lying Hamstring Curl: (2) 51kg x 11, 10 (
- Leg Extension: 63.5kg for 2 sets of 15 (
- Glute Hypertension: 32.5kg DB for 2 sets of 13 (unchanged)
- DB Walking Lunges: (2) 20kg DBs for 15 reps/ leg (unchanged)
- Good Mornings (reverse hack machine): 95kg for 2 sets of 15 (
- Preacher Curl Machine: 15kg for 2 sets of 10, 10kg for 1 set of 15 (unchanged)
- Close-grip Smith Machine Bench: 27.5kg for 2 sets of 12 (
PHYSIQUE UPDATE - back-shot before v after (start of build phase vs current shape): operation tissue acquisition coming along nicely
View attachment 169101
View attachment 169102
TEAM @Sassy's Pharmaceuticals @Sassy Rep
Lets go
making good progress sisterHey all
Update: 17/1/2025
The *almost* natty build continues.
Weight is beginning to stabilise since my cal increase from my last update.
OUTPUT (steps & cardio) are unchanged.
INPUT
Training Day Calories: 2610 (370C/ 170P/ 50F)
NTD Calories: 2260 (250C/ 180P/ 60F)
Want to level up performance???
…How???
By brining more attention to detail to them.
E.g. by fine tuning my carb sources, amounts, & timing these past few weeks I’ve enhanced my training performance substantially. Zero dip in energy and sustained focus from start to finish of each session.
DIET
Upon waking: black coffee or 2g matcha in water (has been helpful for suppressing hepatic gluconeogenesis)
M1: 40g oats, 50g COR, 50g berries, 50ml kefir, 1 egg, 50g egg whites, 20g WPI, Ceylon cinnamon, 1g salt
View attachment 169097
M2 (pre training): 100g steamed & dried sweet potato + 1 scoop Night Warrior ore-workout (Premium Supps)
Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 2-3g lite salt, 1 g salt
M3 (post-WO, eaten at the gym): 100g CoR, 60g berries, 30g WPI
View attachment 169098
M4: 125g low-GI white rice, 125g lean beef, 50g spinach, 50g lettuce mix, 1g salt
View attachment 169099
M5: 200g silverbeet, 100g spinach, 70g salmon, 1g salt
M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir
Pre-bed: 10g psyllium husk in water
PEDs
-HGH: 1iu/ day @Sassy's Pharmaceuticals
-Metformin: 500mg
-Jardiance: 10mg
SUPPLEMENTS
Have added Dong Quai - a TCM supplement that assists with menstrual regularity. My period has been absent due to recent AAS exposure. The goal now is to restore it. I’ve used Dong Quai in the past and it’s been successful in bringing it back in less time vs without it.
View attachment 169100
RECOVERY
My body hasn’t been responding to the additional food as well as it usually does, which means I need to pull back a bit & prioritise recovery. Gym progression has been flying, but my body has accrued some fatigue due to really pushing training hard during my recent AAS cycle. I had a training de-load 4 weeks ago, but I’m contemplating a mini reduction in training volume, or a few days off training this coming week to freshen up and get recovery back up to speed. It’s one thing to be able to push, but equally important is knowing when to pull back. I’ll provide an update re: this in my next post.
TRAINING - DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)
Some DECENT progression was made during this session.
- Lying Hamstring Curl: (2) 51kg x 11, 10 (
- Leg Extension: 63.5kg for 2 sets of 15 (
- Glute Hypertension: 32.5kg DB for 2 sets of 13 (unchanged)
- DB Walking Lunges: (2) 20kg DBs for 15 reps/ leg (unchanged)
- Good Mornings (reverse hack machine): 95kg for 2 sets of 15 (
- Preacher Curl Machine: 15kg for 2 sets of 10, 10kg for 1 set of 15 (unchanged)
- Close-grip Smith Machine Bench: 27.5kg for 2 sets of 12 (
PHYSIQUE UPDATE - back-shot before v after (start of build phase vs current shape): operation tissue acquisition coming along nicely
View attachment 169101
View attachment 169102
TEAM @Sassy's Pharmaceuticals @Sassy Rep
Lets go
@Alice_In_Ironland happy to see you dial in the food too!
I love that analogy!Love checking your logs and seeing direction like this
Well read into you bodies response. No point pushing more then our bodies can take at the time. I use a strange but senseful analogy for this lol, pushing growth with food and stimulus is like building a fire. Flame starts small and we begin to add wood, we add too much too soon and we smother and it goes out and we are just left with a pile of wood. Add smaller pieces of wood as soon as the fire is hot enough to take it and you will create a fire so big it will almost utilise anything you throw at it.
Pulling back a little now to let that fire build and recover is the pro move here.
As always killer log and updates. Progress is undeniable too. One of my fav logs right now
Thank youWoah mumma
guys would pay for an update photo like that, don’t give it away for free
I joke sis, you look amazing!
It’s good that you touch on the period restoration. It’s a huge part to our fitness lifestyle, and I think it’s shied away from being talked about openly.
People hear periods and just immediately think “eww gross”, but it’s a super crucial part to our health and wellbeing.
I struggled for ages getting a regular period, and I’ll treasure its visit every month
) & adds variety in micronutrients. I ensure to check my potassium intake when making these adjustments, as potassium content differs between fruit/ veg varieties.) 2.5kg/ set) + (1) 80kg for 1+1/4 reps 1 rep/ set) - I won’t lie, I’m a bit nervous to start moving an 105lb DB for these 5kg) - we attempt the 45s soon 1 rep/ set) 5kg set 2) ‘1 level’ for set 1). I’ve now maxed-out this machine, so I’m going to need to remember to toss a gym pin in my bag the next time I do this session. 
of exercises -
- courtesy of @Sassy's Pharmaceuticals @Sassy Rep 
Quality update as usual sister.Hi everyone
Update: 20/1/2026
Weight is steadily increasing: hovering at around 64kg now.
OUTPUT (steps & cardio) are unchanged - 11-12k steps/ day + 10 mins SS cardio (rest days).
INPUT
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)
DIET
Upon waking: black coffee or 2g matcha in Walter
View attachment 170251
M1: 40g oats, 50g COR, 55g berries, 50ml kefir, 1 egg, 50g egg whites, 20g WPI, Ceylon cinnamon, 1g salt
View attachment 170253
M2 (pre training): 100g steamed & dried sweet potato + 1 scoop Night Warrior ore-workout (Premium Supps)
View attachment 170254
Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 2-4g lite salt, 1-2g salt
M3 (post-WO, eaten at the gym): 100g CoR, 60g fruit, 30g WPI
View attachment 170255
M4: 115g low-GI white rice, 125g lean beef, 50g spinach, 50g lettuce mix, 1g salt
View attachment 170256
M5: 200g green beans, 50g spinach, 70g salmon, 1g salt
View attachment 170257
M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir, 20g fruit
View attachment 170259
Pre-bed: 5-10g psyllium husk in water
I change my fruit & veg sources every other week - based on what’s in season. It keeps things exciting (YES - I am easily entertained
My ‘vegetable & fruit of the week’ are green beans & peach. Spinach & berries always stay in.
PEDs
-HGH: 1iu/ day pre-bed
-Metformin: 500mg pre-bed
-Jardiance: 10mg pre-bed
RECOVERY
Mini reduction in training volume to occur this week for my three remaining sessions - with the aim to promote additional recovery.
Sleep has been great (8hrs/ night).
Digestion & FBG have been a little off, which is my body’s sign that systemic fatigue levels need to be reduced.
My tolerance for bullshit is a lot lower this week too (the REAL sign of tiredness
TRAINING - (lower body one)
(12G)
Activation exercises: banded kickbacks & abductions (2 sets/ leg). I always do these pre-glute training days, so that my glutes are firing from the first rep of my warm-up set.
Progress made for
- Glute Drive Machine: (2) 112.5kg x12 + 2 second hold at the top of each rep (
- DB BSS (contralateral hold): 45kg for 2 sets 15, 14 reps (
- DB RDL: 40kg DBs for 2 sets of 15 (
- Glute Reverse Hyperextension: (2) 41.25kg for 14, 13 (
- Abduction Machine: 91kg for 2 sets of 15 (
- Glute Kickback Machine: level 16 (1), level 15 (2) for 15 reps/ set (
a productive session overall.
PHYSIQUE UPDATE
1iu GH per day look
View attachment 170262
Hope to be feeling fresher & back to my usual more chipper self next time I report back
now we are talking. Much better option visually, and tasting , than the Matcha IMO 
weight going up and you looking really goodHi everyone
Update: 20/1/2026
Weight is steadily increasing: hovering at around 64kg now.
OUTPUT (steps & cardio) are unchanged - 11-12k steps/ day + 10 mins SS cardio (rest days).
INPUT
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)
DIET
Upon waking: black coffee or 2g matcha in Walter
View attachment 170251
M1: 40g oats, 50g COR, 55g berries, 50ml kefir, 1 egg, 50g egg whites, 20g WPI, Ceylon cinnamon, 1g salt
View attachment 170253
M2 (pre training): 100g steamed & dried sweet potato + 1 scoop Night Warrior ore-workout (Premium Supps)
View attachment 170254
Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 2-4g lite salt, 1-2g salt
M3 (post-WO, eaten at the gym): 100g CoR, 60g fruit, 30g WPI
View attachment 170255
M4: 115g low-GI white rice, 125g lean beef, 50g spinach, 50g lettuce mix, 1g salt
View attachment 170256
M5: 200g green beans, 50g spinach, 70g salmon, 1g salt
View attachment 170257
M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir, 20g fruit
View attachment 170259
Pre-bed: 5-10g psyllium husk in water
I change my fruit & veg sources every other week - based on what’s in season. It keeps things exciting (YES - I am easily entertained
My ‘vegetable & fruit of the week’ are green beans & peach. Spinach & berries always stay in.
PEDs
-HGH: 1iu/ day pre-bed
-Metformin: 500mg pre-bed
-Jardiance: 10mg pre-bed
RECOVERY
Mini reduction in training volume to occur this week for my three remaining sessions - with the aim to promote additional recovery.
Sleep has been great (8hrs/ night).
Digestion & FBG have been a little off, which is my body’s sign that systemic fatigue levels need to be reduced.
My tolerance for bullshit is a lot lower this week too (the REAL sign of tiredness
TRAINING - (lower body one)
(12G)
Activation exercises: banded kickbacks & abductions (2 sets/ leg). I always do these pre-glute training days, so that my glutes are firing from the first rep of my warm-up set.
Progress made for
- Glute Drive Machine: (2) 112.5kg x12 + 2 second hold at the top of each rep (
- DB BSS (contralateral hold): 45kg for 2 sets 15, 14 reps (
- DB RDL: 40kg DBs for 2 sets of 15 (
- Glute Reverse Hyperextension: (2) 41.25kg for 14, 13 (
- Abduction Machine: 91kg for 2 sets of 15 (
- Glute Kickback Machine: level 16 (1), level 15 (2) for 15 reps/ set (
a productive session overall.
PHYSIQUE UPDATE
1iu GH per day look
View attachment 170262
Hope to be feeling fresher & back to my usual more chipper self next time I report back
strong base sister
@Alice_In_Ironland wow those are some good meals you put together. I like the fruit mix. It looks really like a good clean dessert.Hey all
Update: 17/1/2025
The *almost* natty build continues.
Weight is beginning to stabilise since my cal increase from my last update.
OUTPUT (steps & cardio) are unchanged.
INPUT
Training Day Calories: 2610 (370C/ 170P/ 50F)
NTD Calories: 2260 (250C/ 180P/ 60F)
Want to level up performance???
…How???
By brining more attention to detail to them.
E.g. by fine tuning my carb sources, amounts, & timing these past few weeks I’ve enhanced my training performance substantially. Zero dip in energy and sustained focus from start to finish of each session.
DIET
Upon waking: black coffee or 2g matcha in water (has been helpful for suppressing hepatic gluconeogenesis)
M1: 40g oats, 50g COR, 50g berries, 50ml kefir, 1 egg, 50g egg whites, 20g WPI, Ceylon cinnamon, 1g salt
View attachment 169097
M2 (pre training): 100g steamed & dried sweet potato + 1 scoop Night Warrior ore-workout (Premium Supps)
Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 2-3g lite salt, 1 g salt
M3 (post-WO, eaten at the gym): 100g CoR, 60g berries, 30g WPI
View attachment 169098
M4: 125g low-GI white rice, 125g lean beef, 50g spinach, 50g lettuce mix, 1g salt
View attachment 169099
M5: 200g silverbeet, 100g spinach, 70g salmon, 1g salt
M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir
Pre-bed: 10g psyllium husk in water
PEDs
-HGH: 1iu/ day @Sassy's Pharmaceuticals
-Metformin: 500mg
-Jardiance: 10mg
SUPPLEMENTS
Have added Dong Quai - a TCM supplement that assists with menstrual regularity. My period has been absent due to recent AAS exposure. The goal now is to restore it. I’ve used Dong Quai in the past and it’s been successful in bringing it back in less time vs without it.
View attachment 169100
RECOVERY
My body hasn’t been responding to the additional food as well as it usually does, which means I need to pull back a bit & prioritise recovery. Gym progression has been flying, but my body has accrued some fatigue due to really pushing training hard during my recent AAS cycle. I had a training de-load 4 weeks ago, but I’m contemplating a mini reduction in training volume, or a few days off training this coming week to freshen up and get recovery back up to speed. It’s one thing to be able to push, but equally important is knowing when to pull back. I’ll provide an update re: this in my next post.
TRAINING - DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)
Some DECENT progression was made during this session.
- Lying Hamstring Curl: (2) 51kg x 11, 10 (
- Leg Extension: 63.5kg for 2 sets of 15 (
- Glute Hypertension: 32.5kg DB for 2 sets of 13 (unchanged)
- DB Walking Lunges: (2) 20kg DBs for 15 reps/ leg (unchanged)
- Good Mornings (reverse hack machine): 95kg for 2 sets of 15 (
- Preacher Curl Machine: 15kg for 2 sets of 10, 10kg for 1 set of 15 (unchanged)
- Close-grip Smith Machine Bench: 27.5kg for 2 sets of 12 (
PHYSIQUE UPDATE - back-shot before v after (start of build phase vs current shape): operation tissue acquisition coming along nicely
View attachment 169101
View attachment 169102
TEAM @Sassy's Pharmaceuticals @Sassy Rep
Lets go
Everything pictured looks fantastic!Hi everyone
Update: 20/1/2026
Weight is steadily increasing: hovering at around 64kg now.
OUTPUT (steps & cardio) are unchanged - 11-12k steps/ day + 10 mins SS cardio (rest days).
INPUT
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)
DIET
Upon waking: black coffee or 2g matcha in Walter
View attachment 170251
M1: 40g oats, 50g COR, 55g berries, 50ml kefir, 1 egg, 50g egg whites, 20g WPI, Ceylon cinnamon, 1g salt
View attachment 170253
M2 (pre training): 100g steamed & dried sweet potato + 1 scoop Night Warrior ore-workout (Premium Supps)
View attachment 170254
Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 2-4g lite salt, 1-2g salt
M3 (post-WO, eaten at the gym): 100g CoR, 60g fruit, 30g WPI
View attachment 170255
M4: 115g low-GI white rice, 125g lean beef, 50g spinach, 50g lettuce mix, 1g salt
View attachment 170256
M5: 200g green beans, 50g spinach, 70g salmon, 1g salt
View attachment 170257
M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir, 20g fruit
View attachment 170259
Pre-bed: 5-10g psyllium husk in water
I change my fruit & veg sources every other week - based on what’s in season. It keeps things exciting (YES - I am easily entertained
My ‘vegetable & fruit of the week’ are green beans & peach. Spinach & berries always stay in.
PEDs
-HGH: 1iu/ day pre-bed
-Metformin: 500mg pre-bed
-Jardiance: 10mg pre-bed
RECOVERY
Mini reduction in training volume to occur this week for my three remaining sessions - with the aim to promote additional recovery.
Sleep has been great (8hrs/ night).
Digestion & FBG have been a little off, which is my body’s sign that systemic fatigue levels need to be reduced.
My tolerance for bullshit is a lot lower this week too (the REAL sign of tiredness
TRAINING - (lower body one)
(12G)
Activation exercises: banded kickbacks & abductions (2 sets/ leg). I always do these pre-glute training days, so that my glutes are firing from the first rep of my warm-up set.
Progress made for
- Glute Drive Machine: (2) 112.5kg x12 + 2 second hold at the top of each rep (
- DB BSS (contralateral hold): 45kg for 2 sets 15, 14 reps (
- DB RDL: 40kg DBs for 2 sets of 15 (
- Glute Reverse Hyperextension: (2) 41.25kg for 14, 13 (
- Abduction Machine: 91kg for 2 sets of 15 (
- Glute Kickback Machine: level 16 (1), level 15 (2) for 15 reps/ set (
a productive session overall.
PHYSIQUE UPDATE
1iu GH per day look
View attachment 170262
Hope to be feeling fresher & back to my usual more chipper self next time I report back
Your on you way @Sheshredz to that bodyEverything pictured looks fantastic!
You honestly have my goal body!
That’s the plan! The longer I can extend my surplus phase for, the better (while maintaining an acceptable body fat level & blood glucose regulation).
Thanks bossBoth food and yourself are looking on point
the community here has been inspiring me to keep levelling up my game
This is what the EVO community is all about. And log is inspiring also to many. Very well detailedThanks boss
sister, you putting together some delicious meals. The red meat looks really good and so does the fish. @Alice_In_IronlandHi everyone
Update: 20/1/2026
Weight is steadily increasing: hovering at around 64kg now.
OUTPUT (steps & cardio) are unchanged - 11-12k steps/ day + 10 mins SS cardio (rest days).
INPUT
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)
DIET
Upon waking: black coffee or 2g matcha in Walter
View attachment 170251
M1: 40g oats, 50g COR, 55g berries, 50ml kefir, 1 egg, 50g egg whites, 20g WPI, Ceylon cinnamon, 1g salt
View attachment 170253
M2 (pre training): 100g steamed & dried sweet potato + 1 scoop Night Warrior ore-workout (Premium Supps)
View attachment 170254
Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 2-4g lite salt, 1-2g salt
M3 (post-WO, eaten at the gym): 100g CoR, 60g fruit, 30g WPI
View attachment 170255
M4: 115g low-GI white rice, 125g lean beef, 50g spinach, 50g lettuce mix, 1g salt
View attachment 170256
M5: 200g green beans, 50g spinach, 70g salmon, 1g salt
View attachment 170257
M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir, 20g fruit
View attachment 170259
Pre-bed: 5-10g psyllium husk in water
I change my fruit & veg sources every other week - based on what’s in season. It keeps things exciting (YES - I am easily entertained
My ‘vegetable & fruit of the week’ are green beans & peach. Spinach & berries always stay in.
PEDs
-HGH: 1iu/ day pre-bed
-Metformin: 500mg pre-bed
-Jardiance: 10mg pre-bed
RECOVERY
Mini reduction in training volume to occur this week for my three remaining sessions - with the aim to promote additional recovery.
Sleep has been great (8hrs/ night).
Digestion & FBG have been a little off, which is my body’s sign that systemic fatigue levels need to be reduced.
My tolerance for bullshit is a lot lower this week too (the REAL sign of tiredness
TRAINING - (lower body one)
(12G)
Activation exercises: banded kickbacks & abductions (2 sets/ leg). I always do these pre-glute training days, so that my glutes are firing from the first rep of my warm-up set.
Progress made for
- Glute Drive Machine: (2) 112.5kg x12 + 2 second hold at the top of each rep (
- DB BSS (contralateral hold): 45kg for 2 sets 15, 14 reps (
- DB RDL: 40kg DBs for 2 sets of 15 (
- Glute Reverse Hyperextension: (2) 41.25kg for 14, 13 (
- Abduction Machine: 91kg for 2 sets of 15 (
- Glute Kickback Machine: level 16 (1), level 15 (2) for 15 reps/ set (
a productive session overall.
PHYSIQUE UPDATE
1iu GH per day look
View attachment 170262
Hope to be feeling fresher & back to my usual more chipper self next time I report back
Never knew you could dry sweet potatoes like that. @Alice_In_Ironland I might have to break out my dryer appliance. I haven't used that thing in a long time. I used to make dried figs from it.Hi everyone
Update: 20/1/2026
Weight is steadily increasing: hovering at around 64kg now.
OUTPUT (steps & cardio) are unchanged - 11-12k steps/ day + 10 mins SS cardio (rest days).
INPUT
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)
DIET
Upon waking: black coffee or 2g matcha in Walter
View attachment 170251
M1: 40g oats, 50g COR, 55g berries, 50ml kefir, 1 egg, 50g egg whites, 20g WPI, Ceylon cinnamon, 1g salt
View attachment 170253
M2 (pre training): 100g steamed & dried sweet potato + 1 scoop Night Warrior ore-workout (Premium Supps)
View attachment 170254
Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 2-4g lite salt, 1-2g salt
M3 (post-WO, eaten at the gym): 100g CoR, 60g fruit, 30g WPI
View attachment 170255
M4: 115g low-GI white rice, 125g lean beef, 50g spinach, 50g lettuce mix, 1g salt
View attachment 170256
M5: 200g green beans, 50g spinach, 70g salmon, 1g salt
View attachment 170257
M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir, 20g fruit
View attachment 170259
Pre-bed: 5-10g psyllium husk in water
I change my fruit & veg sources every other week - based on what’s in season. It keeps things exciting (YES - I am easily entertained
My ‘vegetable & fruit of the week’ are green beans & peach. Spinach & berries always stay in.
PEDs
-HGH: 1iu/ day pre-bed
-Metformin: 500mg pre-bed
-Jardiance: 10mg pre-bed
RECOVERY
Mini reduction in training volume to occur this week for my three remaining sessions - with the aim to promote additional recovery.
Sleep has been great (8hrs/ night).
Digestion & FBG have been a little off, which is my body’s sign that systemic fatigue levels need to be reduced.
My tolerance for bullshit is a lot lower this week too (the REAL sign of tiredness
TRAINING - (lower body one)
(12G)
Activation exercises: banded kickbacks & abductions (2 sets/ leg). I always do these pre-glute training days, so that my glutes are firing from the first rep of my warm-up set.
Progress made for
- Glute Drive Machine: (2) 112.5kg x12 + 2 second hold at the top of each rep (
- DB BSS (contralateral hold): 45kg for 2 sets 15, 14 reps (
- DB RDL: 40kg DBs for 2 sets of 15 (
- Glute Reverse Hyperextension: (2) 41.25kg for 14, 13 (
- Abduction Machine: 91kg for 2 sets of 15 (
- Glute Kickback Machine: level 16 (1), level 15 (2) for 15 reps/ set (
a productive session overall.
PHYSIQUE UPDATE
1iu GH per day look
View attachment 170262
Hope to be feeling fresher & back to my usual more chipper self next time I report back
@Alice_In_Ironland you look fantastic, a seasoned athlete for sure. I'm glad that you're feeling fresh and you're ready to continue to kill it the rest of the week.Hi everyone
Update: 20/1/2026
Weight is steadily increasing: hovering at around 64kg now.
OUTPUT (steps & cardio) are unchanged - 11-12k steps/ day + 10 mins SS cardio (rest days).
INPUT
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)
DIET
Upon waking: black coffee or 2g matcha in Walter
View attachment 170251
M1: 40g oats, 50g COR, 55g berries, 50ml kefir, 1 egg, 50g egg whites, 20g WPI, Ceylon cinnamon, 1g salt
View attachment 170253
M2 (pre training): 100g steamed & dried sweet potato + 1 scoop Night Warrior ore-workout (Premium Supps)
View attachment 170254
Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 2-4g lite salt, 1-2g salt
M3 (post-WO, eaten at the gym): 100g CoR, 60g fruit, 30g WPI
View attachment 170255
M4: 115g low-GI white rice, 125g lean beef, 50g spinach, 50g lettuce mix, 1g salt
View attachment 170256
M5: 200g green beans, 50g spinach, 70g salmon, 1g salt
View attachment 170257
M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir, 20g fruit
View attachment 170259
Pre-bed: 5-10g psyllium husk in water
I change my fruit & veg sources every other week - based on what’s in season. It keeps things exciting (YES - I am easily entertained
My ‘vegetable & fruit of the week’ are green beans & peach. Spinach & berries always stay in.
PEDs
-HGH: 1iu/ day pre-bed
-Metformin: 500mg pre-bed
-Jardiance: 10mg pre-bed
RECOVERY
Mini reduction in training volume to occur this week for my three remaining sessions - with the aim to promote additional recovery.
Sleep has been great (8hrs/ night).
Digestion & FBG have been a little off, which is my body’s sign that systemic fatigue levels need to be reduced.
My tolerance for bullshit is a lot lower this week too (the REAL sign of tiredness
TRAINING - (lower body one)
(12G)
Activation exercises: banded kickbacks & abductions (2 sets/ leg). I always do these pre-glute training days, so that my glutes are firing from the first rep of my warm-up set.
Progress made for
- Glute Drive Machine: (2) 112.5kg x12 + 2 second hold at the top of each rep (
- DB BSS (contralateral hold): 45kg for 2 sets 15, 14 reps (
- DB RDL: 40kg DBs for 2 sets of 15 (
- Glute Reverse Hyperextension: (2) 41.25kg for 14, 13 (
- Abduction Machine: 91kg for 2 sets of 15 (
- Glute Kickback Machine: level 16 (1), level 15 (2) for 15 reps/ set (
a productive session overall.
PHYSIQUE UPDATE
1iu GH per day look
View attachment 170262
Hope to be feeling fresher & back to my usual more chipper self next time I report back
Female heart and hustle in the house. I love to see that you're kicking ass and taking names. It's very impressive. Keep it up. @Alice_In_IronlandHi everyone
Update: 20/1/2026
Weight is steadily increasing: hovering at around 64kg now.
OUTPUT (steps & cardio) are unchanged - 11-12k steps/ day + 10 mins SS cardio (rest days).
INPUT
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)
DIET
Upon waking: black coffee or 2g matcha in Walter
View attachment 170251
M1: 40g oats, 50g COR, 55g berries, 50ml kefir, 1 egg, 50g egg whites, 20g WPI, Ceylon cinnamon, 1g salt
View attachment 170253
M2 (pre training): 100g steamed & dried sweet potato + 1 scoop Night Warrior ore-workout (Premium Supps)
View attachment 170254
Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 2-4g lite salt, 1-2g salt
M3 (post-WO, eaten at the gym): 100g CoR, 60g fruit, 30g WPI
View attachment 170255
M4: 115g low-GI white rice, 125g lean beef, 50g spinach, 50g lettuce mix, 1g salt
View attachment 170256
M5: 200g green beans, 50g spinach, 70g salmon, 1g salt
View attachment 170257
M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir, 20g fruit
View attachment 170259
Pre-bed: 5-10g psyllium husk in water
I change my fruit & veg sources every other week - based on what’s in season. It keeps things exciting (YES - I am easily entertained
My ‘vegetable & fruit of the week’ are green beans & peach. Spinach & berries always stay in.
PEDs
-HGH: 1iu/ day pre-bed
-Metformin: 500mg pre-bed
-Jardiance: 10mg pre-bed
RECOVERY
Mini reduction in training volume to occur this week for my three remaining sessions - with the aim to promote additional recovery.
Sleep has been great (8hrs/ night).
Digestion & FBG have been a little off, which is my body’s sign that systemic fatigue levels need to be reduced.
My tolerance for bullshit is a lot lower this week too (the REAL sign of tiredness
TRAINING - (lower body one)
(12G)
Activation exercises: banded kickbacks & abductions (2 sets/ leg). I always do these pre-glute training days, so that my glutes are firing from the first rep of my warm-up set.
Progress made for
- Glute Drive Machine: (2) 112.5kg x12 + 2 second hold at the top of each rep (
- DB BSS (contralateral hold): 45kg for 2 sets 15, 14 reps (
- DB RDL: 40kg DBs for 2 sets of 15 (
- Glute Reverse Hyperextension: (2) 41.25kg for 14, 13 (
- Abduction Machine: 91kg for 2 sets of 15 (
- Glute Kickback Machine: level 16 (1), level 15 (2) for 15 reps/ set (
a productive session overall.
PHYSIQUE UPDATE
1iu GH per day look
View attachment 170262
Hope to be feeling fresher & back to my usual more chipper self next time I report back
@Alice_In_Ironland Looking awesome and log is looking great!Hi everyone
Update: 20/1/2026
Weight is steadily increasing: hovering at around 64kg now.
OUTPUT (steps & cardio) are unchanged - 11-12k steps/ day + 10 mins SS cardio (rest days).
INPUT
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)
DIET
Upon waking: black coffee or 2g matcha in Walter
View attachment 170251
M1: 40g oats, 50g COR, 55g berries, 50ml kefir, 1 egg, 50g egg whites, 20g WPI, Ceylon cinnamon, 1g salt
View attachment 170253
M2 (pre training): 100g steamed & dried sweet potato + 1 scoop Night Warrior ore-workout (Premium Supps)
View attachment 170254
Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 2-4g lite salt, 1-2g salt
M3 (post-WO, eaten at the gym): 100g CoR, 60g fruit, 30g WPI
View attachment 170255
M4: 115g low-GI white rice, 125g lean beef, 50g spinach, 50g lettuce mix, 1g salt
View attachment 170256
M5: 200g green beans, 50g spinach, 70g salmon, 1g salt
View attachment 170257
M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir, 20g fruit
View attachment 170259
Pre-bed: 5-10g psyllium husk in water
I change my fruit & veg sources every other week - based on what’s in season. It keeps things exciting (YES - I am easily entertained
My ‘vegetable & fruit of the week’ are green beans & peach. Spinach & berries always stay in.
PEDs
-HGH: 1iu/ day pre-bed
-Metformin: 500mg pre-bed
-Jardiance: 10mg pre-bed
RECOVERY
Mini reduction in training volume to occur this week for my three remaining sessions - with the aim to promote additional recovery.
Sleep has been great (8hrs/ night).
Digestion & FBG have been a little off, which is my body’s sign that systemic fatigue levels need to be reduced.
My tolerance for bullshit is a lot lower this week too (the REAL sign of tiredness
TRAINING - (lower body one)
(12G)
Activation exercises: banded kickbacks & abductions (2 sets/ leg). I always do these pre-glute training days, so that my glutes are firing from the first rep of my warm-up set.
Progress made for
- Glute Drive Machine: (2) 112.5kg x12 + 2 second hold at the top of each rep (
- DB BSS (contralateral hold): 45kg for 2 sets 15, 14 reps (
- DB RDL: 40kg DBs for 2 sets of 15 (
- Glute Reverse Hyperextension: (2) 41.25kg for 14, 13 (
- Abduction Machine: 91kg for 2 sets of 15 (
- Glute Kickback Machine: level 16 (1), level 15 (2) for 15 reps/ set (
a productive session overall.
PHYSIQUE UPDATE
1iu GH per day look
View attachment 170262
Hope to be feeling fresher & back to my usual more chipper self next time I report back
Thank you
giving it my all & staying focused while just enjoying the process
that's what we do on here, EVO Family Love.Thank you
@Alice_In_Ironland looking phenomenal sis. The growth you and the food. Awesome work!Hi everyone
Update: 20/1/2026
Weight is steadily increasing: hovering at around 64kg now.
OUTPUT (steps & cardio) are unchanged - 11-12k steps/ day + 10 mins SS cardio (rest days).
INPUT
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)
DIET
Upon waking: black coffee or 2g matcha in Walter
View attachment 170251
M1: 40g oats, 50g COR, 55g berries, 50ml kefir, 1 egg, 50g egg whites, 20g WPI, Ceylon cinnamon, 1g salt
View attachment 170253
M2 (pre training): 100g steamed & dried sweet potato + 1 scoop Night Warrior ore-workout (Premium Supps)
View attachment 170254
Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 2-4g lite salt, 1-2g salt
M3 (post-WO, eaten at the gym): 100g CoR, 60g fruit, 30g WPI
View attachment 170255
M4: 115g low-GI white rice, 125g lean beef, 50g spinach, 50g lettuce mix, 1g salt
View attachment 170256
M5: 200g green beans, 50g spinach, 70g salmon, 1g salt
View attachment 170257
M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir, 20g fruit
View attachment 170259
Pre-bed: 5-10g psyllium husk in water
I change my fruit & veg sources every other week - based on what’s in season. It keeps things exciting (YES - I am easily entertained
My ‘vegetable & fruit of the week’ are green beans & peach. Spinach & berries always stay in.
PEDs
-HGH: 1iu/ day pre-bed
-Metformin: 500mg pre-bed
-Jardiance: 10mg pre-bed
RECOVERY
Mini reduction in training volume to occur this week for my three remaining sessions - with the aim to promote additional recovery.
Sleep has been great (8hrs/ night).
Digestion & FBG have been a little off, which is my body’s sign that systemic fatigue levels need to be reduced.
My tolerance for bullshit is a lot lower this week too (the REAL sign of tiredness
TRAINING - (lower body one)
(12G)
Activation exercises: banded kickbacks & abductions (2 sets/ leg). I always do these pre-glute training days, so that my glutes are firing from the first rep of my warm-up set.
Progress made for
- Glute Drive Machine: (2) 112.5kg x12 + 2 second hold at the top of each rep (
- DB BSS (contralateral hold): 45kg for 2 sets 15, 14 reps (
- DB RDL: 40kg DBs for 2 sets of 15 (
- Glute Reverse Hyperextension: (2) 41.25kg for 14, 13 (
- Abduction Machine: 91kg for 2 sets of 15 (
- Glute Kickback Machine: level 16 (1), level 15 (2) for 15 reps/ set (
a productive session overall.
PHYSIQUE UPDATE
1iu GH per day look
View attachment 170262
Hope to be feeling fresher & back to my usual more chipper self next time I report back
1.25kg); 32.5kg x10 ( 1.25kg, 2 reps) - will aim for extra reps for set 1 next session 1 rep set 2) 1kg) 5kg x15 ( 1kg) 2.5kg/ set, 2 reps/ set) - will aim for extra reps for set 1 next session 2.5kg/ set)
of exercises: a productive session overall.
Loving the log as usual @Alice_In_Ironland . What is behind the reduction in days and no cardio this week? Is it overall recovery or niggling injuries?Greetings
Update: 22/1/2026
OUTPUT (steps & cardio) - 11-12k steps/ day. CARDIO is OUT for this week while I focus on improving recovery.
INPUT
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)
DIET
Since my carb intake has increased, I have incorporated some low GI sources to assist with BG regulation.
Upon waking: black coffee or 2g matcha in water
View attachment 171183
M1: 40g oats, 50g COR, 40g berries, 50ml kefir, 1 egg, 50g egg whites, 20g WPI, Ceylon cinnamon, 1g salt
View attachment 171184
M2 (pre training): 200g cooked sweet potato + 1 scoop Night Warrior ore-workout (Premium Supps)
View attachment 171185
Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt
M3 (post-WO, eaten at the gym): 100g CoR, 50g fruit, 30g WPI
View attachment 171186
M4: 50g low-GI white rice, 75g lentils, 85g lean beef, 50g spinach, 50g lettuce mix, 1g salt
View attachment 171187
M5: 200g green beans, 50g spinach, 75g salmon, 1g salt
View attachment 171188
M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir, 20g fruit
Pre-bed: 6g psyllium husk in water
PEDs
-HGH: 1iu/ day pre-bed - courtesy of @Sassy's Pharmaceuticals @Sassy Rep
-Metformin: 500mg pre-bed
-Jardiance: 10mg pre-bed
RECOVERY
Temporary reduction in cardio & training this week has commenced: coach holds the reins and wants me to take additional rest days & drop cardio for the week. I am headstrong, so we negotiate: no cardio + dropping one training day for this week (i.e., dropping down from 5 days to 4 days).
TRAINING - DAY TWO (upper body)
(9S, 4B)
Progress made for
- Shoulder press machine: 35kg x10 (
- DB Lateral raise (seated): 7kg for 2 sets of 12,10 (
- Lying (bench) cable X lateral raise: 6.25kg/ side for 2 sets of 12 (unchanged) - will aim for extra reps for set 1 next session
- DB rear delt fly: 3 sets - 6kg x12 (unchanged), 6kg x12 (
- Wide grip lat pulldown (with neutral grip attachment): 55kg for 2 sets of 10 (
- Cable row (with neutral grip attachment): 55kg for 2 sets of 12 (
One thing that I think I do well is uphold training performance & intensity no matter the circumstances - nil AAS, deep in a deficit, etc. - it’s all equally important to me. There’s intention behind every rep and I pour 100% effort into each session. I don’t compromise. It builds resilience.
‘Natty’ shoulder + back pump
View attachment 171189
Let’s go
Just recovery
I’m only in week 4 of my current training block, so I’m not yet in need of a complete de-load week, just a small drop in output so I can start next week feeling fresh and go strong/ make progress for another 3-5 weeks before taking a proper de-load. I have lower body on 4/5 training days, so it catches up with me if I’m not strategic about it.
Definitely have a great shoulder pump. Very nice capped deltsGreetings
Update: 22/1/2026
OUTPUT (steps & cardio) - 11-12k steps/ day. CARDIO is OUT for this week while I focus on improving recovery.
INPUT
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)
DIET
Since my carb intake has increased, I have incorporated some low GI sources to assist with BG regulation.
Upon waking: black coffee or 2g matcha in water
View attachment 171183
M1: 40g oats, 50g COR, 40g berries, 50ml kefir, 1 egg, 50g egg whites, 20g WPI, Ceylon cinnamon, 1g salt
View attachment 171184
M2 (pre training): 200g cooked sweet potato + 1 scoop Night Warrior ore-workout (Premium Supps)
View attachment 171185
Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt
M3 (post-WO, eaten at the gym): 100g CoR, 50g fruit, 30g WPI
View attachment 171186
M4: 50g low-GI white rice, 75g lentils, 85g lean beef, 50g spinach, 50g lettuce mix, 1g salt
View attachment 171187
M5: 200g green beans, 50g spinach, 75g salmon, 1g salt
View attachment 171188
M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir, 20g fruit
Pre-bed: 6g psyllium husk in water
PEDs
-HGH: 1iu/ day pre-bed - courtesy of @Sassy's Pharmaceuticals @Sassy Rep
-Metformin: 500mg pre-bed
-Jardiance: 10mg pre-bed
RECOVERY
Temporary reduction in cardio & training this week has commenced: coach holds the reins and wants me to take additional rest days & drop cardio for the week. I am headstrong, so we negotiate: no cardio + dropping one training day for this week (i.e., dropping down from 5 days to 4 days).
TRAINING - DAY TWO (upper body)
(9S, 4B)
Progress made for
- Shoulder press machine: 35kg x10 (
- DB Lateral raise (seated): 7kg for 2 sets of 12,10 (
- Lying (bench) cable X lateral raise: 6.25kg/ side for 2 sets of 12 (unchanged) - will aim for extra reps for set 1 next session
- DB rear delt fly: 3 sets - 6kg x12 (unchanged), 6kg x12 (
- Wide grip lat pulldown (with neutral grip attachment): 55kg for 2 sets of 10 (
- Cable row (with neutral grip attachment): 55kg for 2 sets of 12 (
One thing that I think I do well is uphold training performance & intensity no matter the circumstances - nil AAS, deep in a deficit, etc. - it’s all equally important to me. There’s intention behind every rep and I pour 100% effort into each session. I don’t compromise. It builds resilience.
‘Natty’ shoulder + back pump
View attachment 171189
Let’s go
You have the most beautiful meals sisterGreetings
Update: 22/1/2026
OUTPUT (steps & cardio) - 11-12k steps/ day. CARDIO is OUT for this week while I focus on improving recovery.
INPUT
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)
DIET
Since my carb intake has increased, I have incorporated some low GI sources to assist with BG regulation.
Upon waking: black coffee or 2g matcha in water
View attachment 171183
M1: 40g oats, 50g COR, 40g berries, 50ml kefir, 1 egg, 50g egg whites, 20g WPI, Ceylon cinnamon, 1g salt
View attachment 171184
M2 (pre training): 200g cooked sweet potato + 1 scoop Night Warrior ore-workout (Premium Supps)
View attachment 171185
Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt
M3 (post-WO, eaten at the gym): 100g CoR, 50g fruit, 30g WPI
View attachment 171186
M4: 50g low-GI white rice, 75g lentils, 85g lean beef, 50g spinach, 50g lettuce mix, 1g salt
View attachment 171187
M5: 200g green beans, 50g spinach, 75g salmon, 1g salt
View attachment 171188
M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir, 20g fruit
Pre-bed: 6g psyllium husk in water
PEDs
-HGH: 1iu/ day pre-bed - courtesy of @Sassy's Pharmaceuticals @Sassy Rep
-Metformin: 500mg pre-bed
-Jardiance: 10mg pre-bed
RECOVERY
Temporary reduction in cardio & training this week has commenced: coach holds the reins and wants me to take additional rest days & drop cardio for the week. I am headstrong, so we negotiate: no cardio + dropping one training day for this week (i.e., dropping down from 5 days to 4 days).
TRAINING - DAY TWO (upper body)
(9S, 4B)
Progress made for
- Shoulder press machine: 35kg x10 (
- DB Lateral raise (seated): 7kg for 2 sets of 12,10 (
- Lying (bench) cable X lateral raise: 6.25kg/ side for 2 sets of 12 (unchanged) - will aim for extra reps for set 1 next session
- DB rear delt fly: 3 sets - 6kg x12 (unchanged), 6kg x12 (
- Wide grip lat pulldown (with neutral grip attachment): 55kg for 2 sets of 10 (
- Cable row (with neutral grip attachment): 55kg for 2 sets of 12 (
One thing that I think I do well is uphold training performance & intensity no matter the circumstances - nil AAS, deep in a deficit, etc. - it’s all equally important to me. There’s intention behind every rep and I pour 100% effort into each session. I don’t compromise. It builds resilience.
‘Natty’ shoulder + back pump
View attachment 171189
Let’s go
love them! the one on grass is like wow nature! @Alice_In_Ironland thank you for sharing EVO family support!
Looking great! Seems were both going through recovery issues. I had my first lighter session today and while it killed me to leave the gym so easily, I feel much better for it, looking forward to my sleep too!Greetings
Update: 22/1/2026
OUTPUT (steps & cardio) - 11-12k steps/ day. CARDIO is OUT for this week while I focus on improving recovery.
INPUT
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)
DIET
Since my carb intake has increased, I have incorporated some low GI sources to assist with BG regulation.
Upon waking: black coffee or 2g matcha in water
View attachment 171183
M1: 40g oats, 50g COR, 40g berries, 50ml kefir, 1 egg, 50g egg whites, 20g WPI, Ceylon cinnamon, 1g salt
View attachment 171184
M2 (pre training): 200g cooked sweet potato + 1 scoop Night Warrior ore-workout (Premium Supps)
View attachment 171185
Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt
M3 (post-WO, eaten at the gym): 100g CoR, 50g fruit, 30g WPI
View attachment 171186
M4: 50g low-GI white rice, 75g lentils, 85g lean beef, 50g spinach, 50g lettuce mix, 1g salt
View attachment 171187
M5: 200g green beans, 50g spinach, 75g salmon, 1g salt
View attachment 171188
M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir, 20g fruit
Pre-bed: 6g psyllium husk in water
PEDs
-HGH: 1iu/ day pre-bed - courtesy of @Sassy's Pharmaceuticals @Sassy Rep
-Metformin: 500mg pre-bed
-Jardiance: 10mg pre-bed
RECOVERY
Temporary reduction in cardio & training this week has commenced: coach holds the reins and wants me to take additional rest days & drop cardio for the week. I am headstrong, so we negotiate: no cardio + dropping one training day for this week (i.e., dropping down from 5 days to 4 days).
TRAINING - DAY TWO (upper body)
(9S, 4B)
Progress made for
- Shoulder press machine: 35kg x10 (
- DB Lateral raise (seated): 7kg for 2 sets of 12,10 (
- Lying (bench) cable X lateral raise: 6.25kg/ side for 2 sets of 12 (unchanged) - will aim for extra reps for set 1 next session
- DB rear delt fly: 3 sets - 6kg x12 (unchanged), 6kg x12 (
- Wide grip lat pulldown (with neutral grip attachment): 55kg for 2 sets of 10 (
- Cable row (with neutral grip attachment): 55kg for 2 sets of 12 (
One thing that I think I do well is uphold training performance & intensity no matter the circumstances - nil AAS, deep in a deficit, etc. - it’s all equally important to me. There’s intention behind every rep and I pour 100% effort into each session. I don’t compromise. It builds resilience.
‘Natty’ shoulder + back pump
View attachment 171189
Let’s go
Thank youYou have the most beautiful meals sister
and cardio out is smart, get your recovery in.
awesome look in the pics, nice arm shoulders weep and perfect glute shot!
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc
I try and get outdoors to eat my meals when I can 
that is beautiful sisterThank you
@Alice_In_Ironland
I use either Elev8 or Good Society brand CoR - both are a bit sweet for my liking, so I mix it 50/50 with unflavoured organic rice flour (Chef’s choice brand). I DON’T use the Mckenzie’s rice flour in the red box, it’s way too stodgy. To prep it I first add boiling water from the kettle into a container - then add the rice flour - then whisk with a fork - then add more boiling water - then into the microwave (uncovered) for 60 seconds.Do you make your own COR?
because it looks way better then the slop i make
Perfect time for a cheeky deload coming into Australia day
only downside is that all of the beaches near me are currently closed due to the bull sharks!
Damn bullhorns that's rough.I use either Elev8 or Good Society brand CoR - both are a bit sweet for my liking, so I mix it 50/50 with unflavoured organic rice flour (Chef’s choice brand). I DON’T use the Mckenzie’s rice flour in the red box, it’s way too stodgy. To prep it I first add boiling water from the kettle into a container - then add the rice flour - then whisk with a fork - then add more boiling water - then into the microwave (uncovered) for 60 seconds.
Haha yes, perfect timing!
Thanks boss
grateful to be representing such a reputable vendor in the space
That’s a great idea! You can get a much better consistency doing it yourself. Do you use a coffee or a spice grinder?
Champions update. Everything reads calm, intentional, and moving in the right direction without being forced. Weight is coming up steadily with output unchanged, nutrition is clearly consistent, and the structure you’ve got in place is doing exactly what it should.Hi everyone
Update: 20/1/2026
Weight is steadily increasing: hovering at around 64kg now.
OUTPUT (steps & cardio) are unchanged - 11-12k steps/ day + 10 mins SS cardio (rest days).
INPUT
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)
DIET
Upon waking: black coffee or 2g matcha in Walter
View attachment 170251
M1: 40g oats, 50g COR, 55g berries, 50ml kefir, 1 egg, 50g egg whites, 20g WPI, Ceylon cinnamon, 1g salt
View attachment 170253
M2 (pre training): 100g steamed & dried sweet potato + 1 scoop Night Warrior ore-workout (Premium Supps)
View attachment 170254
Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 2-4g lite salt, 1-2g salt
M3 (post-WO, eaten at the gym): 100g CoR, 60g fruit, 30g WPI
View attachment 170255
M4: 115g low-GI white rice, 125g lean beef, 50g spinach, 50g lettuce mix, 1g salt
View attachment 170256
M5: 200g green beans, 50g spinach, 70g salmon, 1g salt
View attachment 170257
M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir, 20g fruit
View attachment 170259
Pre-bed: 5-10g psyllium husk in water
I change my fruit & veg sources every other week - based on what’s in season. It keeps things exciting (YES - I am easily entertained
My ‘vegetable & fruit of the week’ are green beans & peach. Spinach & berries always stay in.
PEDs
-HGH: 1iu/ day pre-bed
-Metformin: 500mg pre-bed
-Jardiance: 10mg pre-bed
RECOVERY
Mini reduction in training volume to occur this week for my three remaining sessions - with the aim to promote additional recovery.
Sleep has been great (8hrs/ night).
Digestion & FBG have been a little off, which is my body’s sign that systemic fatigue levels need to be reduced.
My tolerance for bullshit is a lot lower this week too (the REAL sign of tiredness
TRAINING - (lower body one)
(12G)
Activation exercises: banded kickbacks & abductions (2 sets/ leg). I always do these pre-glute training days, so that my glutes are firing from the first rep of my warm-up set.
Progress made for
- Glute Drive Machine: (2) 112.5kg x12 + 2 second hold at the top of each rep (
- DB BSS (contralateral hold): 45kg for 2 sets 15, 14 reps (
- DB RDL: 40kg DBs for 2 sets of 15 (
- Glute Reverse Hyperextension: (2) 41.25kg for 14, 13 (
- Abduction Machine: 91kg for 2 sets of 15 (
- Glute Kickback Machine: level 16 (1), level 15 (2) for 15 reps/ set (
a productive session overall.
PHYSIQUE UPDATE
1iu GH per day look
View attachment 170262
Hope to be feeling fresher & back to my usual more chipper self next time I report back
Yeah that’s super solidGreetings
Update: 22/1/2026
OUTPUT (steps & cardio) - 11-12k steps/ day. CARDIO is OUT for this week while I focus on improving recovery.
INPUT
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)
DIET
Since my carb intake has increased, I have incorporated some low GI sources to assist with BG regulation.
Upon waking: black coffee or 2g matcha in water
View attachment 171183
M1: 40g oats, 50g COR, 40g berries, 50ml kefir, 1 egg, 50g egg whites, 20g WPI, Ceylon cinnamon, 1g salt
View attachment 171184
M2 (pre training): 200g cooked sweet potato + 1 scoop Night Warrior ore-workout (Premium Supps)
View attachment 171185
Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt
M3 (post-WO, eaten at the gym): 100g CoR, 50g fruit, 30g WPI
View attachment 171186
M4: 50g low-GI white rice, 75g lentils, 85g lean beef, 50g spinach, 50g lettuce mix, 1g salt
View attachment 171187
M5: 200g green beans, 50g spinach, 75g salmon, 1g salt
View attachment 171188
M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir, 20g fruit
Pre-bed: 6g psyllium husk in water
PEDs
-HGH: 1iu/ day pre-bed - courtesy of @Sassy's Pharmaceuticals @Sassy Rep
-Metformin: 500mg pre-bed
-Jardiance: 10mg pre-bed
RECOVERY
Temporary reduction in cardio & training this week has commenced: coach holds the reins and wants me to take additional rest days & drop cardio for the week. I am headstrong, so we negotiate: no cardio + dropping one training day for this week (i.e., dropping down from 5 days to 4 days).
TRAINING - DAY TWO (upper body)
(9S, 4B)
Progress made for
- Shoulder press machine: 35kg x10 (
- DB Lateral raise (seated): 7kg for 2 sets of 12,10 (
- Lying (bench) cable X lateral raise: 6.25kg/ side for 2 sets of 12 (unchanged) - will aim for extra reps for set 1 next session
- DB rear delt fly: 3 sets - 6kg x12 (unchanged), 6kg x12 (
- Wide grip lat pulldown (with neutral grip attachment): 55kg for 2 sets of 10 (
- Cable row (with neutral grip attachment): 55kg for 2 sets of 12 (
One thing that I think I do well is uphold training performance & intensity no matter the circumstances - nil AAS, deep in a deficit, etc. - it’s all equally important to me. There’s intention behind every rep and I pour 100% effort into each session. I don’t compromise. It builds resilience.
‘Natty’ shoulder + back pump
View attachment 171189
Let’s go
Awesome update! Meals look really good.Greetings
Update: 22/1/2026
OUTPUT (steps & cardio) - 11-12k steps/ day. CARDIO is OUT for this week while I focus on improving recovery.
INPUT
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)
DIET
Since my carb intake has increased, I have incorporated some low GI sources to assist with BG regulation.
Upon waking: black coffee or 2g matcha in water
View attachment 171183
M1: 40g oats, 50g COR, 40g berries, 50ml kefir, 1 egg, 50g egg whites, 20g WPI, Ceylon cinnamon, 1g salt
View attachment 171184
M2 (pre training): 200g cooked sweet potato + 1 scoop Night Warrior ore-workout (Premium Supps)
View attachment 171185
Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt
M3 (post-WO, eaten at the gym): 100g CoR, 50g fruit, 30g WPI
View attachment 171186
M4: 50g low-GI white rice, 75g lentils, 85g lean beef, 50g spinach, 50g lettuce mix, 1g salt
View attachment 171187
M5: 200g green beans, 50g spinach, 75g salmon, 1g salt
View attachment 171188
M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir, 20g fruit
Pre-bed: 6g psyllium husk in water
PEDs
-HGH: 1iu/ day pre-bed - courtesy of @Sassy's Pharmaceuticals @Sassy Rep
-Metformin: 500mg pre-bed
-Jardiance: 10mg pre-bed
RECOVERY
Temporary reduction in cardio & training this week has commenced: coach holds the reins and wants me to take additional rest days & drop cardio for the week. I am headstrong, so we negotiate: no cardio + dropping one training day for this week (i.e., dropping down from 5 days to 4 days).
TRAINING - DAY TWO (upper body)
(9S, 4B)
Progress made for
- Shoulder press machine: 35kg x10 (
- DB Lateral raise (seated): 7kg for 2 sets of 12,10 (
- Lying (bench) cable X lateral raise: 6.25kg/ side for 2 sets of 12 (unchanged) - will aim for extra reps for set 1 next session
- DB rear delt fly: 3 sets - 6kg x12 (unchanged), 6kg x12 (
- Wide grip lat pulldown (with neutral grip attachment): 55kg for 2 sets of 10 (
- Cable row (with neutral grip attachment): 55kg for 2 sets of 12 (
One thing that I think I do well is uphold training performance & intensity no matter the circumstances - nil AAS, deep in a deficit, etc. - it’s all equally important to me. There’s intention behind every rep and I pour 100% effort into each session. I don’t compromise. It builds resilience.
‘Natty’ shoulder + back pump
View attachment 171189
Let’s go
Big coffee grinder and sift it. Comes out very nice
Yeah that’s super solid
You handle business like a boss, listened to the coach, met in the middle, and kept things moving without doing anything silly. Dropping a day and pulling cardio for a week isn’t the end of the world, especially when it means you’ll come back feeling better.
What I rate most, and people should take good note of this lol, is that your standard never changes. Deficit, no AAS, whatever the circumstance when you train, you train. Every rep has purpose and you don’t just go through the motions. That’s a good habit to have and it shows.
Short reset, keep the intensity where it belongs, and then back into it.
Delts are looking dangerous
Keep the fire rolling mate, its keeping this guy hungry to get back to it while im recovering lol
Thank youYeah that’s super solid
You handle business like a boss, listened to the coach, met in the middle, and kept things moving without doing anything silly. Dropping a day and pulling cardio for a week isn’t the end of the world, especially when it means you’ll come back feeling better.
What I rate most, and people should take good note of this lol, is that your standard never changes. Deficit, no AAS, whatever the circumstance when you train, you train. Every rep has purpose and you don’t just go through the motions. That’s a good habit to have and it shows.
Short reset, keep the intensity where it belongs, and then back into it.
Delts are looking dangerous
Keep the fire rolling mate, its keeping this guy hungry to get back to it while im recovering lol
I think what it boils down to is finding your purpose, what drives you, and upholding it on all fronts. For me it’s to work hard and be a good person, even when nobody is watching.
I haven’t had salmon in ages, It’s now on the shopping list!
Proper fire right thereThank you
I take that and apply it to everything I do.
Hoping that you’re fully recovered and back at it again very soon
@Alice_In_Ironland Awesome updates....keep shining......Greetings
Update: 22/1/2026
OUTPUT (steps & cardio) - 11-12k steps/ day. CARDIO is OUT for this week while I focus on improving recovery.
INPUT
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)
DIET
Since my carb intake has increased, I have incorporated some low GI sources to assist with BG regulation.
Upon waking: black coffee or 2g matcha in water
View attachment 171183
M1: 40g oats, 50g COR, 40g berries, 50ml kefir, 1 egg, 50g egg whites, 20g WPI, Ceylon cinnamon, 1g salt
View attachment 171184
M2 (pre training): 200g cooked sweet potato + 1 scoop Night Warrior ore-workout (Premium Supps)
View attachment 171185
Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt
M3 (post-WO, eaten at the gym): 100g CoR, 50g fruit, 30g WPI
View attachment 171186
M4: 50g low-GI white rice, 75g lentils, 85g lean beef, 50g spinach, 50g lettuce mix, 1g salt
View attachment 171187
M5: 200g green beans, 50g spinach, 75g salmon, 1g salt
View attachment 171188
M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir, 20g fruit
Pre-bed: 6g psyllium husk in water
PEDs
-HGH: 1iu/ day pre-bed - courtesy of @Sassy's Pharmaceuticals @Sassy Rep
-Metformin: 500mg pre-bed
-Jardiance: 10mg pre-bed
RECOVERY
Temporary reduction in cardio & training this week has commenced: coach holds the reins and wants me to take additional rest days & drop cardio for the week. I am headstrong, so we negotiate: no cardio + dropping one training day for this week (i.e., dropping down from 5 days to 4 days).
TRAINING - DAY TWO (upper body)
(9S, 4B)
Progress made for
- Shoulder press machine: 35kg x10 (
- DB Lateral raise (seated): 7kg for 2 sets of 12,10 (
- Lying (bench) cable X lateral raise: 6.25kg/ side for 2 sets of 12 (unchanged) - will aim for extra reps for set 1 next session
- DB rear delt fly: 3 sets - 6kg x12 (unchanged), 6kg x12 (
- Wide grip lat pulldown (with neutral grip attachment): 55kg for 2 sets of 10 (
- Cable row (with neutral grip attachment): 55kg for 2 sets of 12 (
One thing that I think I do well is uphold training performance & intensity no matter the circumstances - nil AAS, deep in a deficit, etc. - it’s all equally important to me. There’s intention behind every rep and I pour 100% effort into each session. I don’t compromise. It builds resilience.
‘Natty’ shoulder + back pump
View attachment 171189
Let’s go
Team @Sassy's Pharmaceuticals here too - great stuff you won't go wrong here!Thanks boss
250g from last week’s average weekly weight 
)
2 reps); 98.5kg x12 (unchanged) 2 reps on set 2) 5kg/ set) - next big milestone is 5 plates/ side with NO compromise in ROM 2.5kg/ set)
of 
exercises. Not bad - for some exercises I won’t increase the load or the reps until my form for my final 1-2 reps look like that of my first few reps. The only thing that’s different between the first and last reps is velocity (i.e., concentric slows down close to failure). 5kg set 3) 1 rep for set 2) 2 reps for set 2) 2.5kg/ set) 1 rep for set 2) 1.25kg, 2 reps) 1 rep), 21.25kg x15 ( 3 reps) of exercises.
I’m REALLY pleased with the quality of @Sassy's Pharmaceuticals HGH.
cardio is out I followHello
Update: 24/1/2026
Today’s weight was 64.1kg.
Weekly weight average = 63.7kg
(
OUTPUT (steps & cardio) - 11-12k steps/ day. CARDIO has been OUT for this week while I focus on improving recovery.
INPUT
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)
DIET - FDOE on a non-training day
Upon waking: black coffee or 2g matcha in water, 600ml celery juice
View attachment 172057
View attachment 172059
M1: 50g oats, 50g COR (this one is coconut cream pie flavour), 50g fruit, 50ml kefir, 1 egg, 50g egg whites, 30g WPI, Ceylon cinnamon, 3g salt
View attachment 172060
M2: 60g low-GI white rice, 100g lentils, 170g lean beef, 50g spinach, 50g lettuce mix, 3g salt (I’m going to start cooking the lentils in bone broth vs water - for extra nutrients & flavour)
View attachment 172061
M3: 225g green beans, 50g spinach, 90g salmon, 2g salt
View attachment 172062
M4: 250g goat yogurt, 5g collagen protein, 10g olive oil, 200ml kefir, 50g fruit (peach)
View attachment 172063
M5: a sweet treat
View attachment 172064
I’ve substituted some rice for lentils in M2 (which is M4 on NTDs).
Do I LOVE eating lentils over more palatable carb sources like rice? No… but, the approach I take to my nutrition means that taste & enjoyment of food sources sits low on the priority list.
Any additional carb increases that occur during this phase will be added to pre- peri- & post- training meals, or will be low GI options if to be consumed outside of the training window.
I am proactive on this front - my coach & I pay close attention to insulin sensitivity during my surplus phases - particularly while I’m utilising HGH.
We aim to keep my FBG below 5.5mmol/L during surplus phases (ideally 4.3-5.1), and routinely monitor my a1c.
This results in (a) less time spent dieting, and (b) less accumulation of body fat.
For me, this means deploying Metformin (I prefer XR) & this time, utilising Empagliflozin (Jardiance) - which blocks the reabsorption of glucose back into the blood. For this reason, Empagliflozin is particularly helpful in preventing high a1c.
PEDs
-HGH: 1iu/ day pre-bed - courtesy of @Sassy's Pharmaceuticals @Sassy Rep
-Metformin: 500mg pre-bed
-Jardiance: 10mg pre-bed
RECOVERY
On non-training days I do 10 mins SS fasted cardio (cardio is out for this week), in addition to daily 20-30 mins fasted walking. In the evening I’ll sauna. Training & rest days I do 15 mins of stretching/ foam rolling + vacuums/ LPF hypopressive breathing every morning.
TRAINING
DAY THREE (lower body)
(2A, 4H, 6Q, 2G)
Progress made for
- Hip abduction machine: 108 x12 (
- Uni-lateral lying hamstring curl: 21.25kg for 2 sets x12 reps (unchanged, but improvements in ROM on my left hamstring which is a little than my right)
- Pendulum squat: 28.25kg for 2 sets of 12 (
- Cybex squat (leg) press: 170kg for 2 sets x12 reps (
- Seated leg curl: 57.5kg for 2 sets of 10, 12 reps (unchanged)
- Leg extension: 68kg for 2 sets of 12 (unchanged, but improvements in tempo and quality of the last 2 reps of set 2) - will add load to set 1 next session
- Glute hyperextension: 37.5kg for 2 sets of 15 reps (
DAY FOUR (lower body + upper)
(8G, 4S, 1B)
Progress made for
- Glute Drive Machine: 125kg x12, 125kg x12 + 2 second hold at the top of each rep (unchanged, but final 2 reps were ‘tidier’ this session) + (1) 90kg x12 for 1+1/4 reps (
- DB BSS (contralateral hold): 45kg for 2 sets 15, 14 reps (
- BB RDL: 87.5kg for 2 sets of 12 (
- Abduction machine (standing): 62.5kg for 2 sets of 15 (
- DB lateral raise (seated): 7kg for 2 sets of 12,11 (
- Cable uni-lateral pulldown: 28.75kg x10 (
- Cable upright row: 26.25kg x11 (
BB RDL - these were buttery smooth, next week we move 90kg.
During my build phases I like to keep the focus on making strength gains - training progression is a good indicator that some of the weight being gained is lean tissue.
As a female not using AAS, progression isn’t always linear, but even if you encounter small strength dips at certain times of the month, you can still apply your best available effort & intensity to your lifts on that particular day.
PHYSIQUE UPDATE
Flat & fasted rear shot - visually seeing less of that dry-hardness now following the removal of AAS.
View attachment 172074
I’m in what is honestly the best spot I’ve ever been re: conditioning sitting at 64kg (I closed off my most recent deficit phase at 60kg).
HGH has been SO advantageous in terms of preserving my muscle gains, promoting recovery & joint health, supporting nutrient partitioning, and facilitating a ‘clean surplus’ phase (via less fat gain).
***
Being consistent & sensible with my nutrition means that there’s room to grow still.
Ready to send it next week
love your meals sister amazing @Alice_In_Ironland and your bird is super cute!!! you should share the pics in our pets sub
Thank youcardio is out I follow
https://www.evolutionary.org/forums/forums/pet-pictures.251/
you have the best foods pics on EVO fact sister!
it’s my hope that sharing nice food pics will inspire a few people to give a whole foods diet a try
it will inspire many sisterThank you
we have millions of visitors per month @Alice_In_Ironland
Love the log sister. Training isHello
Update: 24/1/2026
Today’s weight was 64.1kg.
Weekly weight average = 63.7kg
(
OUTPUT (steps & cardio) - 11-12k steps/ day. CARDIO has been OUT for this week while I focus on improving recovery.
INPUT
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)
DIET - FDOE on a non-training day
Upon waking: black coffee or 2g matcha in water, 600ml celery juice
View attachment 172057
View attachment 172059
M1: 50g oats, 50g COR (this one is coconut cream pie flavour), 50g fruit, 50ml kefir, 1 egg, 50g egg whites, 30g WPI, Ceylon cinnamon, 3g salt
View attachment 172060
M2: 60g low-GI white rice, 100g lentils, 170g lean beef, 50g spinach, 50g lettuce mix, 3g salt (I’m going to start cooking the lentils in bone broth vs water - for extra nutrients & flavour)
View attachment 172061
M3: 225g green beans, 50g spinach, 90g salmon, 2g salt
View attachment 172062
M4: 250g goat yogurt, 5g collagen protein, 10g olive oil, 200ml kefir, 50g fruit (peach)
View attachment 172063
M5: a sweet treat
View attachment 172064
I’ve substituted some rice for lentils in M2 (which is M4 on NTDs).
Do I LOVE eating lentils over more palatable carb sources like rice? No… but, the approach I take to my nutrition means that taste & enjoyment of food sources sits low on the priority list.
Any additional carb increases that occur during this phase will be added to pre- peri- & post- training meals, or will be low GI options if to be consumed outside of the training window.
I am proactive on this front - my coach & I pay close attention to insulin sensitivity during my surplus phases - particularly while I’m utilising HGH.
We aim to keep my FBG below 5.5mmol/L during surplus phases (ideally 4.3-5.1), and routinely monitor my a1c.
This results in (a) less time spent dieting, and (b) less accumulation of body fat.
For me, this means deploying Metformin (I prefer XR) & this time, utilising Empagliflozin (Jardiance) - which blocks the reabsorption of glucose back into the blood. For this reason, Empagliflozin is particularly helpful in preventing high a1c.
PEDs
-HGH: 1iu/ day pre-bed - courtesy of @Sassy's Pharmaceuticals @Sassy Rep
-Metformin: 500mg pre-bed
-Jardiance: 10mg pre-bed
RECOVERY
On non-training days I do 10 mins SS fasted cardio (cardio is out for this week), in addition to daily 20-30 mins fasted walking. In the evening I’ll sauna. Training & rest days I do 15 mins of stretching/ foam rolling + vacuums/ LPF hypopressive breathing every morning.
TRAINING
DAY THREE (lower body)
(2A, 4H, 6Q, 2G)
Progress made for
- Hip abduction machine: 108 x12 (
- Uni-lateral lying hamstring curl: 21.25kg for 2 sets x12 reps (unchanged, but improvements in ROM on my left hamstring which is a little than my right)
- Pendulum squat: 28.25kg for 2 sets of 12 (
- Cybex squat (leg) press: 170kg for 2 sets x12 reps (
- Seated leg curl: 57.5kg for 2 sets of 10, 12 reps (unchanged)
- Leg extension: 68kg for 2 sets of 12 (unchanged, but improvements in tempo and quality of the last 2 reps of set 2) - will add load to set 1 next session
- Glute hyperextension: 37.5kg for 2 sets of 15 reps (
DAY FOUR (lower body + upper)
(8G, 4S, 1B)
Progress made for
- Glute Drive Machine: 125kg x12, 125kg x12 + 2 second hold at the top of each rep (unchanged, but final 2 reps were ‘tidier’ this session) + (1) 90kg x12 for 1+1/4 reps (
- DB BSS (contralateral hold): 45kg for 2 sets 15, 14 reps (
- BB RDL: 87.5kg for 2 sets of 12 (
- Abduction machine (standing): 62.5kg for 2 sets of 15 (
- DB lateral raise (seated): 7kg for 2 sets of 12,11 (
- Cable uni-lateral pulldown: 28.75kg x10 (
- Cable upright row: 26.25kg x11 (
BB RDL - these were buttery smooth, next week we move 90kg.
During my build phases I like to keep the focus on making strength gains - training progression is a good indicator that some of the weight being gained is lean tissue.
As a female not using AAS, progression isn’t always linear, but even if you encounter small strength dips at certain times of the month, you can still apply your best available effort & intensity to your lifts on that particular day.
PHYSIQUE UPDATE
Flat & fasted rear shot - visually seeing less of that dry-hardness now following the removal of AAS.
View attachment 172074
I’m in what is honestly the best spot I’ve ever been re: conditioning sitting at 64kg (I closed off my most recent deficit phase at 60kg).
HGH has been SO advantageous in terms of preserving my muscle gains, promoting recovery & joint health, supporting nutrient partitioning, and facilitating a ‘clean surplus’ phase (via less fat gain).
***
Being consistent & sensible with my nutrition means that there’s room to grow still.
Ready to send it next week
and super consistent. The meals are awesome and the pics make them so appealing. Looks like M5 needs to cook a little longer though 
Hamstring tie ins are coming along nicelyHello
Update: 24/1/2026
Today’s weight was 64.1kg.
Weekly weight average = 63.7kg
(
OUTPUT (steps & cardio) - 11-12k steps/ day. CARDIO has been OUT for this week while I focus on improving recovery.
INPUT
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)
DIET - FDOE on a non-training day
Upon waking: black coffee or 2g matcha in water, 600ml celery juice
View attachment 172057
View attachment 172059
M1: 50g oats, 50g COR (this one is coconut cream pie flavour), 50g fruit, 50ml kefir, 1 egg, 50g egg whites, 30g WPI, Ceylon cinnamon, 3g salt
View attachment 172060
M2: 60g low-GI white rice, 100g lentils, 170g lean beef, 50g spinach, 50g lettuce mix, 3g salt (I’m going to start cooking the lentils in bone broth vs water - for extra nutrients & flavour)
View attachment 172061
M3: 225g green beans, 50g spinach, 90g salmon, 2g salt
View attachment 172062
M4: 250g goat yogurt, 5g collagen protein, 10g olive oil, 200ml kefir, 50g fruit (peach)
View attachment 172063
M5: a sweet treat
View attachment 172064
I’ve substituted some rice for lentils in M2 (which is M4 on NTDs).
Do I LOVE eating lentils over more palatable carb sources like rice? No… but, the approach I take to my nutrition means that taste & enjoyment of food sources sits low on the priority list.
Any additional carb increases that occur during this phase will be added to pre- peri- & post- training meals, or will be low GI options if to be consumed outside of the training window.
I am proactive on this front - my coach & I pay close attention to insulin sensitivity during my surplus phases - particularly while I’m utilising HGH.
We aim to keep my FBG below 5.5mmol/L during surplus phases (ideally 4.3-5.1), and routinely monitor my a1c.
This results in (a) less time spent dieting, and (b) less accumulation of body fat.
For me, this means deploying Metformin (I prefer XR) & this time, utilising Empagliflozin (Jardiance) - which blocks the reabsorption of glucose back into the blood. For this reason, Empagliflozin is particularly helpful in preventing high a1c.
PEDs
-HGH: 1iu/ day pre-bed - courtesy of @Sassy's Pharmaceuticals @Sassy Rep
-Metformin: 500mg pre-bed
-Jardiance: 10mg pre-bed
RECOVERY
On non-training days I do 10 mins SS fasted cardio (cardio is out for this week), in addition to daily 20-30 mins fasted walking. In the evening I’ll sauna. Training & rest days I do 15 mins of stretching/ foam rolling + vacuums/ LPF hypopressive breathing every morning.
TRAINING
DAY THREE (lower body)
(2A, 4H, 6Q, 2G)
Progress made for
- Hip abduction machine: 108 x12 (
- Uni-lateral lying hamstring curl: 21.25kg for 2 sets x12 reps (unchanged, but improvements in ROM on my left hamstring which is a little than my right)
- Pendulum squat: 28.25kg for 2 sets of 12 (
- Cybex squat (leg) press: 170kg for 2 sets x12 reps (
- Seated leg curl: 57.5kg for 2 sets of 10, 12 reps (unchanged)
- Leg extension: 68kg for 2 sets of 12 (unchanged, but improvements in tempo and quality of the last 2 reps of set 2) - will add load to set 1 next session
- Glute hyperextension: 37.5kg for 2 sets of 15 reps (
DAY FOUR (lower body + upper)
(8G, 4S, 1B)
Progress made for
- Glute Drive Machine: 125kg x12, 125kg x12 + 2 second hold at the top of each rep (unchanged, but final 2 reps were ‘tidier’ this session) + (1) 90kg x12 for 1+1/4 reps (
- DB BSS (contralateral hold): 45kg for 2 sets 15, 14 reps (
- BB RDL: 87.5kg for 2 sets of 12 (
- Abduction machine (standing): 62.5kg for 2 sets of 15 (
- DB lateral raise (seated): 7kg for 2 sets of 12,11 (
- Cable uni-lateral pulldown: 28.75kg x10 (
- Cable upright row: 26.25kg x11 (
BB RDL - these were buttery smooth, next week we move 90kg.
During my build phases I like to keep the focus on making strength gains - training progression is a good indicator that some of the weight being gained is lean tissue.
As a female not using AAS, progression isn’t always linear, but even if you encounter small strength dips at certain times of the month, you can still apply your best available effort & intensity to your lifts on that particular day.
PHYSIQUE UPDATE
Flat & fasted rear shot - visually seeing less of that dry-hardness now following the removal of AAS.
View attachment 172074
I’m in what is honestly the best spot I’ve ever been re: conditioning sitting at 64kg (I closed off my most recent deficit phase at 60kg).
HGH has been SO advantageous in terms of preserving my muscle gains, promoting recovery & joint health, supporting nutrient partitioning, and facilitating a ‘clean surplus’ phase (via less fat gain).
***
Being consistent & sensible with my nutrition means that there’s room to grow still.
Ready to send it next week
Thank you! Best feedback ever
- it’s been the hardest area for me to bring up. The 2x weekly Bulgarian split squats are starting to pay off!
Keep going, what you doing it's workingThank you! Best feedback ever
Thanks girlLooking awesome. You’re killing it always
2.5kg/ set) + (1) 80kg x10 for 1+1/4 reps (unchanged) down 3 reps for set 2) - a veteran trainer at my gym kindly helped to tweak my set-up for these today. My previous set-up was GOOD, but I can get more for less with this adjustment. We lowered the ATX bar 1 notch for these rear leg, and added a 20kg plate under the front foot. I can get MAXIMUM hip flexion & keen flexion during the eccentric part of the exercise, with increased forward lean through the torso = more glutes. Even with more challenging set-up, I’m still moving the same load which is a win! 4kg set 1) 1 rep/ set) ‘1 level’ for set 2)
As usual your log updates areHi hello
Update: 28/1/2026
This morning’s weight was 63.6kg
FBG: 4.8
BP: 108/64
OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO back IN this week: 10 mins fasted SS on NTDs.
INPUT
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)
DIET - FDOE on a training day
Upon waking: black coffee or 2g matcha in water
View attachment 174362
M1: 40g oats, 50g COR (this one is coconut cream pie flavour), 30g berries, 50ml kefir, 1 egg, 50g egg whites, 25g WPI, Ceylon cinnamon, 1g salt
View attachment 174363
M2 (pre training): 250g baked sweet potato (these would taste a lot better with butter) + 1 scoop Night Warrior pre-workout (Premium Supps)
View attachment 174364
Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt
M3 (post-WO, eaten at the gym): 100g CoR, 50g fruit, 30g WPI
View attachment 174365
PSA for the Aussies: my all time favourite Gentec salted caramel hydrolyzed WPI (pictured here) is currently on sale for $65/ tub on their site. It is SO GOOD.
M4: 50g low-GI white rice, 50g lentils, 85g lean beef, 50g spinach, 50g green beans, 1g salt
View attachment 174368
M5: 250g green beans, 50g spinach, 75g salmon, 1g salt
View attachment 174369
M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir, 40g fruit
Pre-bed: 2g psyllium husk in water
PEDs
-HGH: 1iu/ day - moved this to the AM which has seen improvement in FBG
-Metformin XR: 500mg pre-bed
-Jardiance: 10mg pre-bed
No major adjustment to food or PEDs/ supplements to occur until after my planned pathology next week.
RECOVERY
Feeling much fresher this week following last week’s additional rest day + nil cardio.
My walking heart rate has improved over the past five days. Another marker of improved recovery.
Still no period post-AAS use. Updated pathology to be completed over the next week which should provide insight.
Soft tissue work planned for tomorrow too - I like having my hip flexors dry-needled every 4-6 weeks
TRAINING
DAY ONE (lower body)
(12G)
My programming has not changed since the removal of AAS. Continuing to achieve improvements in these circumstances is tough - I’m truely giving it my all.
- Glute Drive Machine: 2 sets at 115kg x12 + 2 second hold at the top of each rep (
- DB BSS (contralateral hold): 45kg for 2 sets 15, 12 reps (
- DB RDL: 40kg DBs (80kg) for 2 sets of 15 (unchanged)
- Abduction machine: 95kg, 91kg for 2 sets of 15 (
- Glute Reverse Hyperextension: (2) 41.25kg for 15, 14 (
- Glute Kickback Machine: level 16 (1), level 16 (2) for 15 reps/ set (
But not all progress comes from adding load/ reps. Sometimes you can adjust technique, range, and tempo to get more stimulus to the target muscle from the same load & rep range. I like taking this approach to my training when AAS is out, as well as during deficit phases: stay curious & eager to improve.
I am a believer that you should strive to leave people in a better place than where you first found them. The universe has a of reciprocating the energy you put out there: I am a better person from the support I receive from the community at my gym, and the EVO community.
PHYSIQUE UPDATE
Flat & fasted.
View attachment 174370
View attachment 174372
Composition is still holding nicely
- I’m DEEPLY impressed with the quality of @Sassy's Pharmaceuticals @Sassy Rep HGH.
View attachment 174361
Ri
. Detail is sublime and the confidence in the approach to everthing you are doing is inspirational to many in the Evo Fam. And this:
Looking dialled in, and killing it with ur meal prep and nutrition!!!Hi hello
Update: 28/1/2026
This morning’s weight was 63.6kg
FBG: 4.8
BP: 108/64
OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO back IN this week: 10 mins fasted SS on NTDs.
INPUT
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)
DIET - FDOE on a training day
Upon waking: black coffee or 2g matcha in water
View attachment 174362
M1: 40g oats, 50g COR (this one is coconut cream pie flavour), 30g berries, 50ml kefir, 1 egg, 50g egg whites, 25g WPI, Ceylon cinnamon, 1g salt
View attachment 174363
M2 (pre training): 250g baked sweet potato (these would taste a lot better with butter) + 1 scoop Night Warrior pre-workout (Premium Supps)
View attachment 174364
Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt
M3 (post-WO, eaten at the gym): 100g CoR, 50g fruit, 30g WPI
View attachment 174365
PSA for the Aussies: my all time favourite Gentec salted caramel hydrolyzed WPI (pictured here) is currently on sale for $65/ tub on their site. It is SO GOOD.
M4: 50g low-GI white rice, 50g lentils, 85g lean beef, 50g spinach, 50g green beans, 1g salt
View attachment 174368
M5: 250g green beans, 50g spinach, 75g salmon, 1g salt
View attachment 174369
M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir, 40g fruit
Pre-bed: 2g psyllium husk in water
PEDs
-HGH: 1iu/ day - moved this to the AM which has seen improvement in FBG
-Metformin XR: 500mg pre-bed
-Jardiance: 10mg pre-bed
No major adjustment to food or PEDs/ supplements to occur until after my planned pathology next week.
RECOVERY
Feeling much fresher this week following last week’s additional rest day + nil cardio.
My walking heart rate has improved over the past five days. Another marker of improved recovery.
Still no period post-AAS use. Updated pathology to be completed over the next week which should provide insight.
Soft tissue work planned for tomorrow too - I like having my hip flexors dry-needled every 4-6 weeks
TRAINING
DAY ONE (lower body)
(12G)
My programming has not changed since the removal of AAS. Continuing to achieve improvements in these circumstances is tough - I’m truely giving it my all.
- Glute Drive Machine: 2 sets at 115kg x12 + 2 second hold at the top of each rep (
- DB BSS (contralateral hold): 45kg for 2 sets 15, 12 reps (
- DB RDL: 40kg DBs (80kg) for 2 sets of 15 (unchanged)
- Abduction machine: 95kg, 91kg for 2 sets of 15 (
- Glute Reverse Hyperextension: (2) 41.25kg for 15, 14 (
- Glute Kickback Machine: level 16 (1), level 16 (2) for 15 reps/ set (
But not all progress comes from adding load/ reps. Sometimes you can adjust technique, range, and tempo to get more stimulus to the target muscle from the same load & rep range. I like taking this approach to my training when AAS is out, as well as during deficit phases: stay curious & eager to improve.
I am a believer that you should strive to leave people in a better place than where you first found them. The universe has a way of reciprocating the energy you put out there: I am a better person from the support I receive from the community at my gym, and the EVO community.
PHYSIQUE UPDATE
Flat & fasted.
View attachment 174370
View attachment 174372
Composition is still holding nicely
- I’m DEEPLY impressed with the quality of @Sassy's Pharmaceuticals @Sassy Rep HGH.
View attachment 174361
Rinse & repeat
Good update sisterHi hello
Update: 28/1/2026
This morning’s weight was 63.6kg
FBG: 4.8
BP: 108/64
OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO back IN this week: 10 mins fasted SS on NTDs.
INPUT
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)
DIET - FDOE on a training day
Upon waking: black coffee or 2g matcha in water
View attachment 174362
M1: 40g oats, 50g COR (this one is coconut cream pie flavour), 30g berries, 50ml kefir, 1 egg, 50g egg whites, 25g WPI, Ceylon cinnamon, 1g salt
View attachment 174363
M2 (pre training): 250g baked sweet potato (these would taste a lot better with butter) + 1 scoop Night Warrior pre-workout (Premium Supps)
View attachment 174364
Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt
M3 (post-WO, eaten at the gym): 100g CoR, 50g fruit, 30g WPI
View attachment 174365
PSA for the Aussies: my all time favourite Gentec salted caramel hydrolyzed WPI (pictured here) is currently on sale for $65/ tub on their site. It is SO GOOD.
M4: 50g low-GI white rice, 50g lentils, 85g lean beef, 50g spinach, 50g green beans, 1g salt
View attachment 174368
M5: 250g green beans, 50g spinach, 75g salmon, 1g salt
View attachment 174369
M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir, 40g fruit
Pre-bed: 2g psyllium husk in water
PEDs
-HGH: 1iu/ day - moved this to the AM which has seen improvement in FBG
-Metformin XR: 500mg pre-bed
-Jardiance: 10mg pre-bed
No major adjustment to food or PEDs/ supplements to occur until after my planned pathology next week.
RECOVERY
Feeling much fresher this week following last week’s additional rest day + nil cardio.
My walking heart rate has improved over the past five days. Another marker of improved recovery.
Still no period post-AAS use. Updated pathology to be completed over the next week which should provide insight.
Soft tissue work planned for tomorrow too - I like having my hip flexors dry-needled every 4-6 weeks
TRAINING
DAY ONE (lower body)
(12G)
My programming has not changed since the removal of AAS. Continuing to achieve improvements in these circumstances is tough - I’m truely giving it my all.
- Glute Drive Machine: 2 sets at 115kg x12 + 2 second hold at the top of each rep (
- DB BSS (contralateral hold): 45kg for 2 sets 15, 12 reps (
- DB RDL: 40kg DBs (80kg) for 2 sets of 15 (unchanged)
- Abduction machine: 95kg, 91kg for 2 sets of 15 (
- Glute Reverse Hyperextension: (2) 41.25kg for 15, 14 (
- Glute Kickback Machine: level 16 (1), level 16 (2) for 15 reps/ set (
But not all progress comes from adding load/ reps. Sometimes you can adjust technique, range, and tempo to get more stimulus to the target muscle from the same load & rep range. I like taking this approach to my training when AAS is out, as well as during deficit phases: stay curious & eager to improve.
I am a believer that you should strive to leave people in a better place than where you first found them. The universe has a way of reciprocating the energy you put out there: I am a better person from the support I receive from the community at my gym, and the EVO community.
PHYSIQUE UPDATE
Flat & fasted.
View attachment 174370
View attachment 174372
Composition is still holding nicely
- I’m DEEPLY impressed with the quality of @Sassy's Pharmaceuticals @Sassy Rep HGH.
View attachment 174361
Rinse & repeat
you look amazing and your meals big win! each time @Alice_In_Ironland
@Alice_In_Ironland that must be one of those purple sweet potatoes. Also a nice touch down on that growth hormone. It looks super juicy.Hi hello
Update: 28/1/2026
This morning’s weight was 63.6kg
FBG: 4.8
BP: 108/64
OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO back IN this week: 10 mins fasted SS on NTDs.
INPUT
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)
DIET - FDOE on a training day
Upon waking: black coffee or 2g matcha in water
View attachment 174362
M1: 40g oats, 50g COR (this one is coconut cream pie flavour), 30g berries, 50ml kefir, 1 egg, 50g egg whites, 25g WPI, Ceylon cinnamon, 1g salt
View attachment 174363
M2 (pre training): 250g baked sweet potato (these would taste a lot better with butter) + 1 scoop Night Warrior pre-workout (Premium Supps)
View attachment 174364
Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt
M3 (post-WO, eaten at the gym): 100g CoR, 50g fruit, 30g WPI
View attachment 174365
PSA for the Aussies: my all time favourite Gentec salted caramel hydrolyzed WPI (pictured here) is currently on sale for $65/ tub on their site. It is SO GOOD.
M4: 50g low-GI white rice, 50g lentils, 85g lean beef, 50g spinach, 50g green beans, 1g salt
View attachment 174368
M5: 250g green beans, 50g spinach, 75g salmon, 1g salt
View attachment 174369
M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir, 40g fruit
Pre-bed: 2g psyllium husk in water
PEDs
-HGH: 1iu/ day - moved this to the AM which has seen improvement in FBG
-Metformin XR: 500mg pre-bed
-Jardiance: 10mg pre-bed
No major adjustment to food or PEDs/ supplements to occur until after my planned pathology next week.
RECOVERY
Feeling much fresher this week following last week’s additional rest day + nil cardio.
My walking heart rate has improved over the past five days. Another marker of improved recovery.
Still no period post-AAS use. Updated pathology to be completed over the next week which should provide insight.
Soft tissue work planned for tomorrow too - I like having my hip flexors dry-needled every 4-6 weeks
TRAINING
DAY ONE (lower body)
(12G)
My programming has not changed since the removal of AAS. Continuing to achieve improvements in these circumstances is tough - I’m truely giving it my all.
- Glute Drive Machine: 2 sets at 115kg x12 + 2 second hold at the top of each rep (
- DB BSS (contralateral hold): 45kg for 2 sets 15, 12 reps (
- DB RDL: 40kg DBs (80kg) for 2 sets of 15 (unchanged)
- Abduction machine: 95kg, 91kg for 2 sets of 15 (
- Glute Reverse Hyperextension: (2) 41.25kg for 15, 14 (
- Glute Kickback Machine: level 16 (1), level 16 (2) for 15 reps/ set (
But not all progress comes from adding load/ reps. Sometimes you can adjust technique, range, and tempo to get more stimulus to the target muscle from the same load & rep range. I like taking this approach to my training when AAS is out, as well as during deficit phases: stay curious & eager to improve.
I am a believer that you should strive to leave people in a better place than where you first found them. The universe has a way of reciprocating the energy you put out there: I am a better person from the support I receive from the community at my gym, and the EVO community.
PHYSIQUE UPDATE
Flat & fasted.
View attachment 174370
View attachment 174372
Composition is still holding nicely
- I’m DEEPLY impressed with the quality of @Sassy's Pharmaceuticals @Sassy Rep HGH.
View attachment 174361
Rinse & repeat
Those beans and red meat look really good together. That is a solid meal. I gotta start eating more of them. @Alice_In_IronlandHi hello
Update: 28/1/2026
This morning’s weight was 63.6kg
FBG: 4.8
BP: 108/64
OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO back IN this week: 10 mins fasted SS on NTDs.
INPUT
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)
DIET - FDOE on a training day
Upon waking: black coffee or 2g matcha in water
View attachment 174362
M1: 40g oats, 50g COR (this one is coconut cream pie flavour), 30g berries, 50ml kefir, 1 egg, 50g egg whites, 25g WPI, Ceylon cinnamon, 1g salt
View attachment 174363
M2 (pre training): 250g baked sweet potato (these would taste a lot better with butter) + 1 scoop Night Warrior pre-workout (Premium Supps)
View attachment 174364
Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt
M3 (post-WO, eaten at the gym): 100g CoR, 50g fruit, 30g WPI
View attachment 174365
PSA for the Aussies: my all time favourite Gentec salted caramel hydrolyzed WPI (pictured here) is currently on sale for $65/ tub on their site. It is SO GOOD.
M4: 50g low-GI white rice, 50g lentils, 85g lean beef, 50g spinach, 50g green beans, 1g salt
View attachment 174368
M5: 250g green beans, 50g spinach, 75g salmon, 1g salt
View attachment 174369
M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir, 40g fruit
Pre-bed: 2g psyllium husk in water
PEDs
-HGH: 1iu/ day - moved this to the AM which has seen improvement in FBG
-Metformin XR: 500mg pre-bed
-Jardiance: 10mg pre-bed
No major adjustment to food or PEDs/ supplements to occur until after my planned pathology next week.
RECOVERY
Feeling much fresher this week following last week’s additional rest day + nil cardio.
My walking heart rate has improved over the past five days. Another marker of improved recovery.
Still no period post-AAS use. Updated pathology to be completed over the next week which should provide insight.
Soft tissue work planned for tomorrow too - I like having my hip flexors dry-needled every 4-6 weeks
TRAINING
DAY ONE (lower body)
(12G)
My programming has not changed since the removal of AAS. Continuing to achieve improvements in these circumstances is tough - I’m truely giving it my all.
- Glute Drive Machine: 2 sets at 115kg x12 + 2 second hold at the top of each rep (
- DB BSS (contralateral hold): 45kg for 2 sets 15, 12 reps (
- DB RDL: 40kg DBs (80kg) for 2 sets of 15 (unchanged)
- Abduction machine: 95kg, 91kg for 2 sets of 15 (
- Glute Reverse Hyperextension: (2) 41.25kg for 15, 14 (
- Glute Kickback Machine: level 16 (1), level 16 (2) for 15 reps/ set (
But not all progress comes from adding load/ reps. Sometimes you can adjust technique, range, and tempo to get more stimulus to the target muscle from the same load & rep range. I like taking this approach to my training when AAS is out, as well as during deficit phases: stay curious & eager to improve.
I am a believer that you should strive to leave people in a better place than where you first found them. The universe has a way of reciprocating the energy you put out there: I am a better person from the support I receive from the community at my gym, and the EVO community.
PHYSIQUE UPDATE
Flat & fasted.
View attachment 174370
View attachment 174372
Composition is still holding nicely
- I’m DEEPLY impressed with the quality of @Sassy's Pharmaceuticals @Sassy Rep HGH.
View attachment 174361
Rinse & repeat
They are delicious
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