Bros, I actually knew that it was a brisket. I just couldn't come up with the word for it. From far away, it sort of looks like ribs.Yeah I should have said it was a brisket. First attempt at smoking on for boxing day. Did about 8hrs in the smoker then wrapped in foil and in the oven on 90 degrees for 12hrs and it was perfect
Try and work around it. Don't push things too hard.
1st January 
Nutrition
PEDs & Peptides
Side Effects & Adjustments:
Support Supplements:
Recovery & Health:
Training:
Notes:
motivation is really good, im actually enjoying training with the wife. Another session already pencilled in for tomorrow. 
nice pic with your lady
Week 14 Day 4 — Daily Log
Fasted Body Weight: 107.7kg(-0.4kg)
Blood Pressure: XXX/XX
Steps: 7,661
Resting HR: 84 bpm
Notes:
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2341 kcal
Actual Macros: C: 232g | P: 215g | F: 64g
Fibre: 14g
Notes:
Im not sure what's happened here as im certain i hit my protein Goal. Ill need to go back and double check MFP for entry's.
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details:
LHS Glute 27gx13mm
Peptides & Regenerative:
HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 2mg M-F (SubQ)
SS31 – 2.5mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
Cagrilintide – 4mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (@HeliosLabs )
---
Nothing new , ankles still swell throughout the day but each morning i wake up they are better. Ive still been adding 4-5g sodium to meals and drinks to encourage the water release. Its working but just not quick enough for my liking.
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 8h 23m, Poor and rating of 50.
I honestly felt like it was a good sleep. Only 2 wake ups and decent total hours. I even got another 40min nap around Midday before heading into the gym.
Hydration: 4L water + electrolytes
No change here
---
Session Type: Push
Warm-Up / Rehab: Daily perscribed
Main Lifts:
DB Incline Bench Press:
Pair 35kg x 10, 10
Neutral Grip as this dosnt seem to trigger the right arm issue
Bench Press:
60kg x 30
100kg x 10, 8
DB Fly:
Pair 12.5kg x 12, 12
Had to keep arms bent slightly so as to not aggravate the arm.
DB Lateral Raise:
Pair 12.5kg x 12, 12
Upright Row Cable:
33.75kg x 10, 10
Tricep Pushdown:
33.75kg x 15, 15
Single Arm Tri Extension Cable:
13.75kg x 12, 12
Accessories:
TVA Drill:
2 sets of 20 each leg
Russian Twists:
2 sets of 20 each side @5kg
Cardio:
15min 6 deg 4.5km/h
---
Pre-workout:
1 scoop Pump Juice
1 scoop Night Warrior
25mg Slupp
---
Training Notes:
Another session with the wife, good way to kick off the new year.
Today was not a deload or maximal working sets but rather somewhere in between. Ive had to modify some movements to limit the pain/discomfort i feel in the right arm. Overall it was a good session with the pumps returning as the water bloat slowly disappear.
Even the wife commented on the strength imbalance in my right arm while benching, which is related to the bulging disc. It has been a focus of my Rehab work but obviously there is a still more to go.
Energy/motivation:
What can I say
Coaching adjustments:
Nothing new
Miscellaneous thoughts:
I think i have found a movement for rhe nerve glide. I performed it in between each Bench set and it feels like it reduces the discomfort. Ill continue to do this multiple times a day.
Doing cardio today, first time ive felt how effortless it is with the use of Slupp. Might have to push it next time and see how it goes.
you looking strong! @Wookie you doing between deload, any pain ?
Bloody oath
Amenfingers crossed for a win
I can just with the recent swelling its been a balancing act between exercise and reat with feet elevated. I added cardio to yesterdays session and will continue to incorporate it as the symptoms disappeargood day today
on wife, you giving her high macros?
ive asked her to track her food but its to hard apparently.... all I can do is meal prep for her so at least 2 meals a day i j ow what she is having. Ive done meal preps for her in the past but more just portion controlled sizes not counted. She is down around 10kg since june/July sonit has been steady and is looking fantastic 
. Only a couple more to go, she says she dosnt want to be too bony.
I hate when that happens, you have it right on the tip of your tongue but for the kife of me cant spit ot out
Thats the plan.
Cheers matenice pic with your lady
still getting pain with certain movements in the right arm. Its a matter of finding different hand grips to minimise it. Also continue with the nerve glide stretches multiple times a day and even between sets.
if you meal prep you're gtgcan just with the recent swelling its been a balancing act between exercise and reat with feet elevated. I added cardio to yesterdays session and will continue to incorporate it as the symptoms disappear
I belive since incorporating gym work she has recomped alot with not much scale change which we all know and understand. But she is in that beginning stage of the journey like all of us have been at one point where its about the scales. Ive explained this to her a few times now and I think its starting to se
but thats the key meal prepping all meals no some but hard of course @Wookie
2nd January Nutrition PEDs & Peptides Side Effects & Adjustments: Support Supplements: Recovery & Health: Training: Notes:
this all sounds perfect.Bloody oath
Amen
I can just with the recent swelling its been a balancing act between exercise and reat with feet elevated. I added cardio to yesterdays session and will continue to incorporate it as the symptoms disappear
I belive since incorporating gym work she has recomped alot with not much scale change which we all know and understand. But she is in that beginning stage of the journey like all of us have been at one point where its about the scales. Ive explained this to her a few times now and I think its starting to set in.
I hate when that happens, you have it right on the tip of your tongue but for the kife of me cant spit ot out
Thats the plan.
Cheers mate
From my understanding and I could very well be wrong but its the nerve getting caught when its ment to be sliding/gliding in its path/muscle that is causing the discomfort
Bros, I like your sense of humor for sure. I agree though with the balancing act - that's how it's gotta be.Bloody oath
Amen
I can just with the recent swelling its been a balancing act between exercise and reat with feet elevated. I added cardio to yesterdays session and will continue to incorporate it as the symptoms disappear
I belive since incorporating gym work she has recomped alot with not much scale change which we all know and understand. But she is in that beginning stage of the journey like all of us have been at one point where its about the scales. Ive explained this to her a few times now and I think its starting to set in.
I hate when that happens, you have it right on the tip of your tongue but for the kife of me cant spit ot out
Thats the plan.
Cheers mate
From my understanding and I could very well be wrong but its the nerve getting caught when its ment to be sliding/gliding in its path/muscle that is causing the discomfort
getting your lady into the gym
Week 14 Day 4 — Daily Log
Fasted Body Weight: 107.3 kg(-0.4kg)
Blood Pressure: 113/67
Steps: 7860
Resting HR: 84bpm
Notes:
Health markers are all good except for the RHR, nebivolo is on its way
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2489 kcal
Actual Macros: C: 231g | P: 248g | F: 67g
Fibre: 22g
Notes:
Again just keep mainly carbs a bit under as I get rid of the water, it is slowly coming off as I peaked at 108.9kg. So down 1.6kg so far
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details: (site, rotation, notes)
Peptides & Regenerative:
HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)
SS31 – 2.5mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
Cagrilintide – 4mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (@HeliosLabs)
---
RHR is increasing which would have been from the higher reta before working out the appetite was being driven by the dr meds. Reta has been reduced back down to 2.5mg and have nebivolo on its way .
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 7h 0m, poor score of 48
Again I feel its been better than previous sleeps, even 1.5hrs of Deep amd REM. From memory only 2 wake ups for a leak which im not complaining about atm due to the water retention, it needs to come out
Hydration: 4L water + electrolytes
No change here
---
Session Type: Pull
Warm-Up / Rehab: 10mins treadmill 6 degree, 4km/h 5 mins forwards and 5 mins backwards followed by Daily perscribed
Main Lifts:
Chin Ups:
BW x 10
+20kg x 9, 7, 6
Close Grip Lat Pulldown:
80kg x 11, 10
DB Row:
50kg x 10, 10 each side
Reverse Fly:
Pair 12.5kg x 12, 12
Face Pull:
55kg x 10, 10
Seated Incline DB Curl:
Pair 15kg x 15, 12
Hammer Curl:
Pair 15kg x 15, 15
Accessories:
Oblique Crunch:
2 x 20 each side
Sit Up:
2 x 20
---
Pre-workout
1 scoop Pump Juice
1 scoop Night Warrior
2 scoop Warrior
50mg SLUPP-332
10mg Methylene Blue
Alpha-GPC 600mg
---
Training Notes:
Today was a step back towards maximal loadings. I find i can manage most movements with a neutral grip. As long as i do some nerve glides in my rest breaks. Today had a pretty decent pump and sweat up, it was dripping off the inside of my elbows. Wife kept wiping me down
I was happy with the efforts and results today and also with the wife as she is starting to increase her loading.
Energy/motivation:
Was really looking forward to it today.
Coaching adjustments:
No new ones.
Miscellaneous thoughts:
I may have created a monster with the wife, we are going in again tomorrow morning for a 6th day straight.
get it pumping with her @Wookie get her some yoga and cardio as well if you can
Keep up the good work.Bloody oath
3rd January Nutrition PEDs & Peptides Side Effects & Adjustments: Support Supplements: Recovery & Health: Training: Notes:
i love that meal prep
Week 14 Day 6 — Daily Log
Fasted Body Weight: 107.7 kg(+0.4kg)
Blood Pressure: 119/63
Steps: 9,388
Resting HR: 85 bpm
Notes:
Blood pressure taken at about 11am after a gym sesh . Still good results considering the Preworkout supplements and the training. Normally I do my readings first thing in the morning.
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2858 kcal
Actual Macros: C: 280g | P: 304g | F: 67g
Fibre: 28g
Notes:
Missed calculated the macros and blew my protein out
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details: (site, rotation, notes)
Peptides & Regenerative:
HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)
SS31 – 2.5mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
Cagrilintide – 3mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (@Helios labs)
---
No new effects or adjustments.
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 7h 7m score of 48 rated as poor quality.
Again it felt good to me, I would have had more but we got up early to head into the gym.
Hydration: 4 L water + electrolytes
---
Session Type: Legs
Warm-Up / Rehab: Foam rolling followed by stretching
Main Lifts:
Leg Extension:
100kg x 10, 10
Single Leg Press:
80kg x 10, 10
Hack Squat:
100kg x 10, 10
Laying Leg Curl:
44kg x 10, 10
Straight Leg Deadlift:
100kg x 10, 10
Seated Calf Raise:
80kg x 20, 20
Accessories:
Banded Pallof Press Rotation:
2 x 10 each side with black band
Plank:
2 x 1min
Rehab: (e.g., tennis elbow work, mobility)
Cardio (if any): duration/intensity
---
Pre-workout
1 scoop Pump Juice
1 scoop Night Warrior
1 scoop Warrior
10mg Methylene Blue
50mg SLUPP-332
600mg Alpha-GPC
50mg 5ammino1
---
Training Notes:
Early one this morning, loading increased as well. Not to maximal but more than deload levels. Am struggling with the right knee now, feels almost like quad is to tight thatbits pulling on the knee especially when in bent positions which is nearly all leg movements. A sleeve might help as inhad the wife squeeze the knee tight while doing a few movements and it seemed to be a bit better.
Energy/motivation:
High and motivated considering this was the 3rd leg sesh this week
Coaching adjustments:
None
Miscellaneous thoughts:
I may need to transition from shoulder based rehab movement to lower stretch/mobility for a bit.
Some meal preps pics attached
@Wookie true pro level thats how you win with this meal prep!
Some elite meal prop wookie
Week 14 Day 6 — Daily Log
Fasted Body Weight: 107.7 kg(+0.4kg)
Blood Pressure: 119/63
Steps: 9,388
Resting HR: 85 bpm
Notes:
Blood pressure taken at about 11am after a gym sesh . Still good results considering the Preworkout supplements and the training. Normally I do my readings first thing in the morning.
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2858 kcal
Actual Macros: C: 280g | P: 304g | F: 67g
Fibre: 28g
Notes:
Missed calculated the macros and blew my protein out
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details: (site, rotation, notes)
Peptides & Regenerative:
HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)
SS31 – 2.5mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
Cagrilintide – 3mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (@Helios labs)
---
No new effects or adjustments.
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 7h 7m score of 48 rated as poor quality.
Again it felt good to me, I would have had more but we got up early to head into the gym.
Hydration: 4 L water + electrolytes
---
Session Type: Legs
Warm-Up / Rehab: Foam rolling followed by stretching
Main Lifts:
Leg Extension:
100kg x 10, 10
Single Leg Press:
80kg x 10, 10
Hack Squat:
100kg x 10, 10
Laying Leg Curl:
44kg x 10, 10
Straight Leg Deadlift:
100kg x 10, 10
Seated Calf Raise:
80kg x 20, 20
Accessories:
Banded Pallof Press Rotation:
2 x 10 each side with black band
Plank:
2 x 1min
Rehab: (e.g., tennis elbow work, mobility)
Cardio (if any): duration/intensity
---
Pre-workout
1 scoop Pump Juice
1 scoop Night Warrior
1 scoop Warrior
10mg Methylene Blue
50mg SLUPP-332
600mg Alpha-GPC
50mg 5ammino1
---
Training Notes:
Early one this morning, loading increased as well. Not to maximal but more than deload levels. Am struggling with the right knee now, feels almost like quad is to tight thatbits pulling on the knee especially when in bent positions which is nearly all leg movements. A sleeve might help as inhad the wife squeeze the knee tight while doing a few movements and it seemed to be a bit better.
Energy/motivation:
High and motivated considering this was the 3rd leg sesh this week
Coaching adjustments:
None
Miscellaneous thoughts:
I may need to transition from shoulder based rehab movement to lower stretch/mobility for a bit.
Some meal preps pics attached
I really like warrior pre workouts, I am using the night warrior mixed with various different pres atm, good stuff.
Week 14 Day 6 — Daily Log
Fasted Body Weight: 107.7 kg(+0.4kg)
Blood Pressure: 119/63
Steps: 9,388
Resting HR: 85 bpm
Notes:
Blood pressure taken at about 11am after a gym sesh . Still good results considering the Preworkout supplements and the training. Normally I do my readings first thing in the morning.
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2858 kcal
Actual Macros: C: 280g | P: 304g | F: 67g
Fibre: 28g
Notes:
Missed calculated the macros and blew my protein out
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details: (site, rotation, notes)
Peptides & Regenerative:
HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)
SS31 – 2.5mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
Cagrilintide – 3mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (@Helios labs)
---
No new effects or adjustments.
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 7h 7m score of 48 rated as poor quality.
Again it felt good to me, I would have had more but we got up early to head into the gym.
Hydration: 4 L water + electrolytes
---
Session Type: Legs
Warm-Up / Rehab: Foam rolling followed by stretching
Main Lifts:
Leg Extension:
100kg x 10, 10
Single Leg Press:
80kg x 10, 10
Hack Squat:
100kg x 10, 10
Laying Leg Curl:
44kg x 10, 10
Straight Leg Deadlift:
100kg x 10, 10
Seated Calf Raise:
80kg x 20, 20
Accessories:
Banded Pallof Press Rotation:
2 x 10 each side with black band
Plank:
2 x 1min
Rehab: (e.g., tennis elbow work, mobility)
Cardio (if any): duration/intensity
---
Pre-workout
1 scoop Pump Juice
1 scoop Night Warrior
1 scoop Warrior
10mg Methylene Blue
50mg SLUPP-332
600mg Alpha-GPC
50mg 5ammino1
---
Training Notes:
Early one this morning, loading increased as well. Not to maximal but more than deload levels. Am struggling with the right knee now, feels almost like quad is to tight thatbits pulling on the knee especially when in bent positions which is nearly all leg movements. A sleeve might help as inhad the wife squeeze the knee tight while doing a few movements and it seemed to be a bit better.
Energy/motivation:
High and motivated considering this was the 3rd leg sesh this week
Coaching adjustments:
None
Miscellaneous thoughts:
I may need to transition from shoulder based rehab movement to lower stretch/mobility for a bit.
Some meal preps pics attached
Some delicious looking meal prep. I'd eat that stuff everyday.
Week 14 Day 6 — Daily Log
Fasted Body Weight: 107.7 kg(+0.4kg)
Blood Pressure: 119/63
Steps: 9,388
Resting HR: 85 bpm
Notes:
Blood pressure taken at about 11am after a gym sesh . Still good results considering the Preworkout supplements and the training. Normally I do my readings first thing in the morning.
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2858 kcal
Actual Macros: C: 280g | P: 304g | F: 67g
Fibre: 28g
Notes:
Missed calculated the macros and blew my protein out
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details: (site, rotation, notes)
Peptides & Regenerative:
HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)
SS31 – 2.5mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
Cagrilintide – 3mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (@Helios labs)
---
No new effects or adjustments.
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 7h 7m score of 48 rated as poor quality.
Again it felt good to me, I would have had more but we got up early to head into the gym.
Hydration: 4 L water + electrolytes
---
Session Type: Legs
Warm-Up / Rehab: Foam rolling followed by stretching
Main Lifts:
Leg Extension:
100kg x 10, 10
Single Leg Press:
80kg x 10, 10
Hack Squat:
100kg x 10, 10
Laying Leg Curl:
44kg x 10, 10
Straight Leg Deadlift:
100kg x 10, 10
Seated Calf Raise:
80kg x 20, 20
Accessories:
Banded Pallof Press Rotation:
2 x 10 each side with black band
Plank:
2 x 1min
Rehab: (e.g., tennis elbow work, mobility)
Cardio (if any): duration/intensity
---
Pre-workout
1 scoop Pump Juice
1 scoop Night Warrior
1 scoop Warrior
10mg Methylene Blue
50mg SLUPP-332
600mg Alpha-GPC
50mg 5ammino1
---
Training Notes:
Early one this morning, loading increased as well. Not to maximal but more than deload levels. Am struggling with the right knee now, feels almost like quad is to tight thatbits pulling on the knee especially when in bent positions which is nearly all leg movements. A sleeve might help as inhad the wife squeeze the knee tight while doing a few movements and it seemed to be a bit better.
Energy/motivation:
High and motivated considering this was the 3rd leg sesh this week
Coaching adjustments:
None
Miscellaneous thoughts:
I may need to transition from shoulder based rehab movement to lower stretch/mobility for a bit.
Some meal preps pics attached
Ive had her on reta for awhile now. Now we are working on smart or better food choices for when she stops as we all know if habbits arnt changed once the product stops it all come back. Its just a slower process for change, not stubborn at allif you meal prep you're gtg
the lady is just starting get her on retatrutide and maybe get her to log
During the school term she goes to 3 classes a week in the mornings before work. 2 x callisthenics and 1 HIT.getting your lady into the gym
love the chin ups can you do more?
Thank you, I havnt yet. I do take klow twice a day. Another chat member told me to get my sartorius muscle massaged. Looking at a picture of the muscle it does look like where im feeling the issuei love that meal prep
the knee issue, have you started pinning it with bpc?
and big 100kgs hack even with knee problem how you pull that off? impressive wow!
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
Thanks mateSome elite meal prop wookie
Is your RHR always that high?
Cheers brother
Thanks
get her on hgh and retatrutide good combo for ladiesIve had her on reta for awhile now. Now we are working on smart or better food choices for when she stops as we all know if habbits arnt changed once the product stops it all come back. Its just a slower process for change, not stubborn at all
@Wookie
You mean I have to start sharing my hgh??get her on hgh and retatrutide good combo for ladies
2ius be a good startYou mean I have to start sharing my hgh??
What would be a good IU then?
I might start with locking in a meal plan and macros first. Ill do all the tracking for her and see how that goes
1 IU before bed try itYou mean I have to start sharing my hgh??
What would be a good IU then?
I might start with locking in a meal plan and macros first. Ill do all the tracking for her and see how that goes
Bro! I got caught up on your log and these workouts and meal prep are next level man! Amazing work.
Week 14 Day 6 — Daily Log
Fasted Body Weight: 107.7 kg(+0.4kg)
Blood Pressure: 119/63
Steps: 9,388
Resting HR: 85 bpm
Notes:
Blood pressure taken at about 11am after a gym sesh . Still good results considering the Preworkout supplements and the training. Normally I do my readings first thing in the morning.
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2858 kcal
Actual Macros: C: 280g | P: 304g | F: 67g
Fibre: 28g
Notes:
Missed calculated the macros and blew my protein out
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details: (site, rotation, notes)
Peptides & Regenerative:
HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)
SS31 – 2.5mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
Cagrilintide – 3mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (@Helios labs)
---
No new effects or adjustments.
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 7h 7m score of 48 rated as poor quality.
Again it felt good to me, I would have had more but we got up early to head into the gym.
Hydration: 4 L water + electrolytes
---
Session Type: Legs
Warm-Up / Rehab: Foam rolling followed by stretching
Main Lifts:
Leg Extension:
100kg x 10, 10
Single Leg Press:
80kg x 10, 10
Hack Squat:
100kg x 10, 10
Laying Leg Curl:
44kg x 10, 10
Straight Leg Deadlift:
100kg x 10, 10
Seated Calf Raise:
80kg x 20, 20
Accessories:
Banded Pallof Press Rotation:
2 x 10 each side with black band
Plank:
2 x 1min
Rehab: (e.g., tennis elbow work, mobility)
Cardio (if any): duration/intensity
---
Pre-workout
1 scoop Pump Juice
1 scoop Night Warrior
1 scoop Warrior
10mg Methylene Blue
50mg SLUPP-332
600mg Alpha-GPC
50mg 5ammino1
---
Training Notes:
Early one this morning, loading increased as well. Not to maximal but more than deload levels. Am struggling with the right knee now, feels almost like quad is to tight thatbits pulling on the knee especially when in bent positions which is nearly all leg movements. A sleeve might help as inhad the wife squeeze the knee tight while doing a few movements and it seemed to be a bit better.
Energy/motivation:
High and motivated considering this was the 3rd leg sesh this week
Coaching adjustments:
None
Miscellaneous thoughts:
I may need to transition from shoulder based rehab movement to lower stretch/mobility for a bit.
Some meal preps pics attached
Weekly Review — Gain Phase | Week 14 (Ending 4th January)
Baseline & Overview Nutrition Recovery & Health
Thanks for the feedback
.
can you post the actual lcms bloods please? @Wookie
---
Starting Weight: 108kg
Current Weight: 108kg (-1.5kg)
Estimated Body Fat: ~11-12%
Average Sleep: ~ 7hrs 5m/night(+45mins)
Average Steps: ~ 6,560per day
Average Resting HR: 84 bpm
Average High HR: 122 bpm
BP (avg): ~108/68
Measurements:
Forgot to do this morning fasted
---
Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: 2500
Fibre: ~ 19g
Hydration: 4 L daily + electrolytes
Notes:
Water is dropping out now, down 1.5kg. Im still holding some water especially in the ankles and lower abdomen but it is getting less each day.
---
Sleep:
Average 7hrs 5min, a 45min increase. Sleep has been better with the stack change, i have been getting up a bit to take a leak but at the moment im not concerned as im holding water, so thos is the body getting rid of it.
Digestion:
Has been good with no issues to report. I am having 100g pineapple and 25g kimichi with 2 meals and also 200mL kombucha in the mornings.
Energy:
Much better week energy wise, being able to move around without discomfort has been great. I think the higher E2 is also helping in a lot of aspects.
Weight:
As mentioned im still holding some water, but not as much as last week. My abs are starting to get more pronounced again and the lower abdomen is loosing its pot belly shape and getting that V taper back. Honestly its going to be another week easy if not 2 before I return to normal.
Injuries:
Right arm niggle is still ongoing, Ive started doing the nerve glide stretches multiple times a day and also in between sets. I think its making a difference so far, also changing hand grips for exercises are gelp as well. Im finding neutral grip experiences the least amount of discomfort. Now I also have a knee issues in the RHS where its hard to bend down, like the quads are to tight. Someone mentioned getting my Sartorius massaged. Looking at a picture of where it runs in the body this could well be the issue. Its not a crunch or click or anything like that its just a tightness when trying to bend and a small pain on the inside lower knee cap.
Hydration:
3 L + electrolytes per day
Ive backed water off to thirst only while dealing with the water retention issues.
Bloods:
E2 come back at 119 by LCMS, coach has adjusted the protocol to get the e2 higher
Training:
Much better week this week, 6 sessions straight. A lot of this was driven by the wife, her keeness is motivating me to go so its a win win. Continued with the deload halfway through the week and now transitioning out. Not straight back to maximal loadings but more around 80%. Ill keep ramping up with each start of rotation until im back at maxes again.
Conclusion:
Week 13 of the lean gain phase under the coaching of @gainsman thanks to @aj @kiwi
Much better week overall, really good training sessions with the wife. Im getting to the bottom of some of my issues which is great. Loadings are increasing again
Highlights:
- Vitals all on point still
- Back into full training again
- Sleep is still showing signs of improvement
Improvement opportunities:
- Focus on hitting target calories
- May need to move from an upper Rehab style movement to a lower.
- Learn how to pose
Next Week:
- Adjustments to training to minimise discomfort to arm and knee
- Continue with the nerve glide movements
---
I can mate, I only did a lcms E2 test as full bloods was done 5 weeks earlier.
119 is a good level this is on dec 15 so you're fine with those numbers tbh @Wookie
Nah it was 32 crushed , on the 10th November
thats low but maybe wrong test
Nice leg workout mate. Some good looking meals prep there as well.
Week 14 Day 6 — Daily Log
Fasted Body Weight: 107.7 kg(+0.4kg)
Blood Pressure: 119/63
Steps: 9,388
Resting HR: 85 bpm
Notes:
Blood pressure taken at about 11am after a gym sesh . Still good results considering the Preworkout supplements and the training. Normally I do my readings first thing in the morning.
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2858 kcal
Actual Macros: C: 280g | P: 304g | F: 67g
Fibre: 28g
Notes:
Missed calculated the macros and blew my protein out
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details: (site, rotation, notes)
Peptides & Regenerative:
HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)
SS31 – 2.5mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
Cagrilintide – 3mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (@Helios labs)
---
No new effects or adjustments.
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 7h 7m score of 48 rated as poor quality.
Again it felt good to me, I would have had more but we got up early to head into the gym.
Hydration: 4 L water + electrolytes
---
Session Type: Legs
Warm-Up / Rehab: Foam rolling followed by stretching
Main Lifts:
Leg Extension:
100kg x 10, 10
Single Leg Press:
80kg x 10, 10
Hack Squat:
100kg x 10, 10
Laying Leg Curl:
44kg x 10, 10
Straight Leg Deadlift:
100kg x 10, 10
Seated Calf Raise:
80kg x 20, 20
Accessories:
Banded Pallof Press Rotation:
2 x 10 each side with black band
Plank:
2 x 1min
Rehab: (e.g., tennis elbow work, mobility)
Cardio (if any): duration/intensity
---
Pre-workout
1 scoop Pump Juice
1 scoop Night Warrior
1 scoop Warrior
10mg Methylene Blue
50mg SLUPP-332
600mg Alpha-GPC
50mg 5ammino1
---
Training Notes:
Early one this morning, loading increased as well. Not to maximal but more than deload levels. Am struggling with the right knee now, feels almost like quad is to tight thatbits pulling on the knee especially when in bent positions which is nearly all leg movements. A sleeve might help as inhad the wife squeeze the knee tight while doing a few movements and it seemed to be a bit better.
Energy/motivation:
High and motivated considering this was the 3rd leg sesh this week
Coaching adjustments:
None
Miscellaneous thoughts:
I may need to transition from shoulder based rehab movement to lower stretch/mobility for a bit.
Some meal preps pics attached
Looking really good here mate. Nice and lean.
---
Starting Weight: 108kg
Current Weight: 108kg (-1.5kg)
Estimated Body Fat: ~11-12%
Average Sleep: ~ 7hrs 5m/night(+45mins)
Average Steps: ~ 6,560per day
Average Resting HR: 84 bpm
Average High HR: 122 bpm
BP (avg): ~108/68
Measurements:
Forgot to do this morning fasted
---
Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: 2500
Fibre: ~ 19g
Hydration: 4 L daily + electrolytes
Notes:
Water is dropping out now, down 1.5kg. Im still holding some water especially in the ankles and lower abdomen but it is getting less each day.
---
Sleep:
Average 7hrs 5min, a 45min increase. Sleep has been better with the stack change, i have been getting up a bit to take a leak but at the moment im not concerned as im holding water, so thos is the body getting rid of it.
Digestion:
Has been good with no issues to report. I am having 100g pineapple and 25g kimichi with 2 meals and also 200mL kombucha in the mornings.
Energy:
Much better week energy wise, being able to move around without discomfort has been great. I think the higher E2 is also helping in a lot of aspects.
Weight:
As mentioned im still holding some water, but not as much as last week. My abs are starting to get more pronounced again and the lower abdomen is loosing its pot belly shape and getting that V taper back. Honestly its going to be another week easy if not 2 before I return to normal.
Injuries:
Right arm niggle is still ongoing, Ive started doing the nerve glide stretches multiple times a day and also in between sets. I think its making a difference so far, also changing hand grips for exercises are gelp as well. Im finding neutral grip experiences the least amount of discomfort. Now I also have a knee issues in the RHS where its hard to bend down, like the quads are to tight. Someone mentioned getting my Sartorius massaged. Looking at a picture of where it runs in the body this could well be the issue. Its not a crunch or click or anything like that its just a tightness when trying to bend and a small pain on the inside lower knee cap.
Hydration:
3 L + electrolytes per day
Ive backed water off to thirst only while dealing with the water retention issues.
Bloods:
E2 come back at 119 by LCMS, coach has adjusted the protocol to get the e2 higher
Training:
Much better week this week, 6 sessions straight. A lot of this was driven by the wife, her keeness is motivating me to go so its a win win. Continued with the deload halfway through the week and now transitioning out. Not straight back to maximal loadings but more around 80%. Ill keep ramping up with each start of rotation until im back at maxes again.
Conclusion:
Week 13 of the lean gain phase under the coaching of @Gains Man, thanks to @UGL OZ and @UGL OZ Support Rep
Much better week overall, really good training sessions with the wife. Im getting to the bottom of some of my issues which is great. Loadings are increasing again
Highlights:
- Vitals all on point still
- Back into full training again
- Sleep is still showing signs of improvement
Improvement opportunities:
- Focus on hitting target calories
- May need to move from an upper Rehab style movement to a lower.
- Learn how to pose
Next Week:
- Adjustments to training to minimise discomfort to arm and knee
- Continue with the nerve glide movements
---
4th January . Slight drop in weight again. I woke up and can see a tighter lower abdomen and V shape. Nutrition PEDs & Peptides Side Effects & Adjustments: Support Supplements: Recovery & Health: Training: Notes:
Thanks mate, basically same size meals as my cut days, I just eat more to meet the targets.
Cheers,
thats interesting but good to knowThat was lcms but peds was 525mg test, 280 eq, 140 npp. The eq just crushed me, looks like i dont aromotise much now ive lost a lot of fat
even that dose of eq can crush it
Geez your arms are looking good here!
Week 15 Day 1 — Daily Log
Fasted Body Weight: 106.3 kg(-0.2kg)
Blood Pressure: 112/69
Steps: 6,890
Resting HR: 79bpm
Notes:
Resting HR down, is this due to the reduced reta dose? Hopefully
I didnt expect much weight drop after eating basically a 500g piece of rump.
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2911 kcal
Actual Macros: C: 300g | P: 270 g | F: 81g
Fibre: 16g
Notes:
Macros are out mainly due to the rump bit it was worth it, cant beat fresh home kill meat.
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details:
LHS Lat 27gx13mm
Peptides & Regenerative:
HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED PM (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)
SS31 – 2.5mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
Cagrilintide – 2mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)
---
Nothing new
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 6h 15m. For some reason the watch missed about 1hr or so of my sleep. Says i went to sleep at 11:30pm but we turned lights off at 10pm and I went down pretty quick like normal. Also got about a 30min nap around Midday before heading into the gym.
Hydration: 4 L water + electrolytes
---
Session Type: Upper
Warm-Up / Rehab: Daily perscribed
Main Lifts:
Incline Bench Press:
20kg x 30
60kg x 10
Chest Fly Machine:
35kg x 12
40kg x 13
Lat Pulldown:
75g x 12, 12
Seated Cable Row V-Grip:
80kg x 10, 12
Shoulder Press (Machine):
40kg x 12, 12
Tricep Rope Pushdown:
31.25kg x 15, 15
Cable Bicep Curl:
33.75kg x 12
38.75kg x 10
43.75kg x 10
48.75kg x 6
Accessories:
Decline Sit Up:
2 x 30
TVA Drills:
2 x 20, 20 each side
Cardio:
20mins 6 deg at 6km/h
---
Pre-workout
1 scoop Pump Juice
1 scoop Night Warrior
1 scoop Warrior
2g salt
600mg Alpha-GPC
25mg Slupp
---
Training Notes:
Another good sesh with the wife, was proud to see her progress in weights herself, getting stronger and more confident in her ability.
Wasnt able to push the incline press any harder, tried 80kg and 90kg but could feel the arm straight away and dint want to risk it. Tried the shoulder press machine to see if I could work the right arm, as last week I was only doing static holds with DB on the RHS. I got the reps done but im to big to fit in the machine properly. I was able to perform the reps without to much issue with the arm.
Pumps are coming back to how they used to be. Looks like the shoulders are getting rounder and defined.
Today was some extra sets or continued increases in loading to find where i am at again after a bit of a deload.
Energy/motivation:
Top notch, looking forward to it everyday, I feel training with the wife is mending the damage caused from my health issues from a few months ago which is so good for us.
Coaching adjustments:
No new adjustments
Miscellaneous thoughts:
The afternoon binge/carb craves i used to get are disappearing after dropping the mirtazapine, thank God. Those cravings where unbelievable
That sucks mate. Have you heard of / tried A.R.T (active release)? It's a fancy form of massage but I know they do stuff for nerve entrapment. I've been to chiro's that do it.
6th January Nutrition PEDs & Peptides Side Effects & Adjustments: Support Supplements: Recovery & Health:. The Midday nap which was good prob also wasnt songood for the evening as generally I feel drowsy around 9ish but not last night. The cuddles with my younger ones wont last much longer so I will take them while I can. Training: Notes: as there is so many positive reviews of the product that im not doubting its quality, its more a me issue.
Yeah it is, this run will be a good data run for next time. Surprising how aromotising changes with fat loss.thats interesting but good to know
Haha cheers mate, now need my legs to replicate the arms.
Ha ha , shaved legs are brutal first time.
Week 15 Day 2 — Daily Log
Fasted Body Weight: 106.7kg(+0.4kg)
Blood Pressure: 123/71
Steps: 8,143
Resting HR: 82 bpm
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2817 kcal
Actual Macros: C: 309g | P: 256g | F: 65g
Fibre: 26g
Notes:
As previously mentioned im aiming to keep carbs down slightly while dealing with the last of this water retention. My abdomen looks so much better now, abs more defined and that V shape, just have a tiny little bulge on the lower abdomen.
Have been adding 100g asparagus to main meal each night for a bit of a natural diuretic.
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details:
RHS Delt 27gx13mm
Peptides & Regenerative:
HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED PM (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)
SS31 – 2.5mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
Cagrilintide – 2mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 25mg x 1 daily (@HeliosLabs )
---
Cagrilintide has been pulled back to 2 x 1mg injections now the Mirtazapine has been dropped, the appetite increase it was causing is lessening now.
Pulled Slu back to 1 x 25mg as a PWO while im not super optimal, water retention injuries etc
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 6h 43m
Poor quality, Score of 43. The sleep its self was fine but I went to bed late, got caught up watching a movie with my kids
Hydration: 4 L water + electrolytes
Now the water retention is just about dine im going to up the water back up closer to 6L. I also wonder if my blood pressure result this morning is a reflection of the lower water. Not that its bad but its higher than what I would call my average over the last 15 weeks in this cycle.
---
Session Type: Lower
Warm-Up / Rehab: Foam rolling followed by stretching.
Main Lifts:
Laying Leg Curl:
67.5kg x 10, 10
DB Walking Lunges:
Pair 20kg x 10x 10 each side
Leg Extension:
127.5kg x 18, 12
Back Extension Weighted:
10kg x 15, 15
Hip Abduction:
65kg x 12, 13
Hip Adduction:
50kg x 12, 12
DB Single Leg Calf Raise:
15kg x 20, 20, 20 each side
Accessories:
Russian Twists:
7kg x 20, 20 each side
Oblique Crunch:
2 x 20, 20 each side
Rehab:
Nerve glide movements before, during and after training
Cardio:
Assault Bike:
1 min on 1 nin off by 5 rounds, keeping cadence on the 70's
---
Pre-workout
1 scoop Warrior
1 serve Full Clip (DMAA base)
---
Training Notes:
While my wife is training with me I tried a different style. 1 warm up set and 2 sets to failure and then had the wife assist me with 2 extra reps after failing. I actually enjoyed this format and will look at implementing on all exercises that are relevant over the course of the program while the wife is training with me.
Spent some time warming up this afternoon amd tried some Sartorius stretches. This actually made a difference for that right knee issue ive been having. It still hurt slightly on lunges but didnt bother me on the leg extension like it used to. This will be a focus for me now, keep working the stretch amd might even see if I can get booked into a massage where they can get into it and try release it.
Energy/motivation:
Motivation was good again as was energy. I didnt get anything from the DMAA based pre workout, bearly even got a temp rise. I get more out of the pump juice and night Warrior. There is something definitely up with me
Coaching adjustments:
None
Miscellaneous thoughts:
Let the wife shave the legs last night, bit of a weird feeling with clothing, wind etc. Looks like a new born marsupial now, bit weird.
it does, the leaner you get the less female hormones in general
the shaved legs look good
Week 15 Day 2 — Daily Log
Fasted Body Weight: 106.7kg(+0.4kg)
Blood Pressure: 123/71
Steps: 8,143
Resting HR: 82 bpm
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2817 kcal
Actual Macros: C: 309g | P: 256g | F: 65g
Fibre: 26g
Notes:
As previously mentioned im aiming to keep carbs down slightly while dealing with the last of this water retention. My abdomen looks so much better now, abs more defined and that V shape, just have a tiny little bulge on the lower abdomen.
Have been adding 100g asparagus to main meal each night for a bit of a natural diuretic.
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details:
RHS Delt 27gx13mm
Peptides & Regenerative:
HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED PM (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)
SS31 – 2.5mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
Cagrilintide – 2mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 25mg x 1 daily (@HeliosLabs )
---
Cagrilintide has been pulled back to 2 x 1mg injections now the Mirtazapine has been dropped, the appetite increase it was causing is lessening now.
Pulled Slu back to 1 x 25mg as a PWO while im not super optimal, water retention injuries etc
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 6h 43m
Poor quality, Score of 43. The sleep its self was fine but I went to bed late, got caught up watching a movie with my kids
Hydration: 4 L water + electrolytes
Now the water retention is just about dine im going to up the water back up closer to 6L. I also wonder if my blood pressure result this morning is a reflection of the lower water. Not that its bad but its higher than what I would call my average over the last 15 weeks in this cycle.
---
Session Type: Lower
Warm-Up / Rehab: Foam rolling followed by stretching.
Main Lifts:
Laying Leg Curl:
67.5kg x 10, 10
DB Walking Lunges:
Pair 20kg x 10x 10 each side
Leg Extension:
127.5kg x 18, 12
Back Extension Weighted:
10kg x 15, 15
Hip Abduction:
65kg x 12, 13
Hip Adduction:
50kg x 12, 12
DB Single Leg Calf Raise:
15kg x 20, 20, 20 each side
Accessories:
Russian Twists:
7kg x 20, 20 each side
Oblique Crunch:
2 x 20, 20 each side
Rehab:
Nerve glide movements before, during and after training
Cardio:
Assault Bike:
1 min on 1 nin off by 5 rounds, keeping cadence on the 70's
---
Pre-workout
1 scoop Warrior
1 serve Full Clip (DMAA base)
---
Training Notes:
While my wife is training with me I tried a different style. 1 warm up set and 2 sets to failure and then had the wife assist me with 2 extra reps after failing. I actually enjoyed this format and will look at implementing on all exercises that are relevant over the course of the program while the wife is training with me.
Spent some time warming up this afternoon amd tried some Sartorius stretches. This actually made a difference for that right knee issue ive been having. It still hurt slightly on lunges but didnt bother me on the leg extension like it used to. This will be a focus for me now, keep working the stretch amd might even see if I can get booked into a massage where they can get into it and try release it.
Energy/motivation:
Motivation was good again as was energy. I didnt get anything from the DMAA based pre workout, bearly even got a temp rise. I get more out of the pump juice and night Warrior. There is something definitely up with me
Coaching adjustments:
None
Miscellaneous thoughts:
Let the wife shave the legs last night, bit of a weird feeling with clothing, wind etc. Looks like a new born marsupial now, bit weird.
thicker for sure @Wookie and lol new born marsupial now I know a new Aussie quip
It has changed both our lives and its also showing a positive role model for our kids.the shaved legs look good
im happy to see your lady training too its going to change her life and your life
you didnt get anything from DMAA???? hows that possible?
. 
@Wookie I've been shaving my legs for years, man. At the end of the day it is what it is. You got to do it as a bodybuilder.
Week 15 Day 2 — Daily Log
Fasted Body Weight: 106.7kg(+0.4kg)
Blood Pressure: 123/71
Steps: 8,143
Resting HR: 82 bpm
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2817 kcal
Actual Macros: C: 309g | P: 256g | F: 65g
Fibre: 26g
Notes:
As previously mentioned im aiming to keep carbs down slightly while dealing with the last of this water retention. My abdomen looks so much better now, abs more defined and that V shape, just have a tiny little bulge on the lower abdomen.
Have been adding 100g asparagus to main meal each night for a bit of a natural diuretic.
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details:
RHS Delt 27gx13mm
Peptides & Regenerative:
HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED PM (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)
SS31 – 2.5mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
Cagrilintide – 2mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 25mg x 1 daily (@HeliosLabs )
---
Cagrilintide has been pulled back to 2 x 1mg injections now the Mirtazapine has been dropped, the appetite increase it was causing is lessening now.
Pulled Slu back to 1 x 25mg as a PWO while im not super optimal, water retention injuries etc
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 6h 43m
Poor quality, Score of 43. The sleep its self was fine but I went to bed late, got caught up watching a movie with my kids
Hydration: 4 L water + electrolytes
Now the water retention is just about dine im going to up the water back up closer to 6L. I also wonder if my blood pressure result this morning is a reflection of the lower water. Not that its bad but its higher than what I would call my average over the last 15 weeks in this cycle.
---
Session Type: Lower
Warm-Up / Rehab: Foam rolling followed by stretching.
Main Lifts:
Laying Leg Curl:
67.5kg x 10, 10
DB Walking Lunges:
Pair 20kg x 10x 10 each side
Leg Extension:
127.5kg x 18, 12
Back Extension Weighted:
10kg x 15, 15
Hip Abduction:
65kg x 12, 13
Hip Adduction:
50kg x 12, 12
DB Single Leg Calf Raise:
15kg x 20, 20, 20 each side
Accessories:
Russian Twists:
7kg x 20, 20 each side
Oblique Crunch:
2 x 20, 20 each side
Rehab:
Nerve glide movements before, during and after training
Cardio:
Assault Bike:
1 min on 1 nin off by 5 rounds, keeping cadence on the 70's
---
Pre-workout
1 scoop Warrior
1 serve Full Clip (DMAA base)
---
Training Notes:
While my wife is training with me I tried a different style. 1 warm up set and 2 sets to failure and then had the wife assist me with 2 extra reps after failing. I actually enjoyed this format and will look at implementing on all exercises that are relevant over the course of the program while the wife is training with me.
Spent some time warming up this afternoon amd tried some Sartorius stretches. This actually made a difference for that right knee issue ive been having. It still hurt slightly on lunges but didnt bother me on the leg extension like it used to. This will be a focus for me now, keep working the stretch amd might even see if I can get booked into a massage where they can get into it and try release it.
Energy/motivation:
Motivation was good again as was energy. I didnt get anything from the DMAA based pre workout, bearly even got a temp rise. I get more out of the pump juice and night Warrior. There is something definitely up with me
Coaching adjustments:
None
Miscellaneous thoughts:
Let the wife shave the legs last night, bit of a weird feeling with clothing, wind etc. Looks like a new born marsupial now, bit weird.
good to see you change your lifeIt has changed both our lives and its also showing a positive role model for our kids.
I dont know, I even did a 4 week stim/caffine detox with Ketofetin to reset receptors etc a month or 2 ago. Tried the DMAA pre then and yesterday and honestly nothing. Its not the product as numerous people from the community rave about how good it is, its me im the anomaly
Just for reference this is whats in the
"Full Clip"
50mg DMAA
300mg Caffeine
8000mg L-Citrulline
4000mg Beta Alanine
2500mg Betaine Anhydrous
1000mg Taurine/L-Tyrosine/Arginine Nitrate
200mg L-Theanine.
Its ok i am much preferring the pumps and vascularity from the non stim based pre's anyways. Just need to get my mixture on point everytime which also includes timing.
EVO family support your way @Wookie
7th January Nutrition PEDs & Peptides Side Effects & Adjustments: Support Supplements: Recovery & Health: Training: Notes:
Cheers mate, ill go sus the local chemist out when I go to town next
I'm glad you didn't notice anything from the pre-workout. I will not recommend DMAA. It's very addicting. You'll end up requiring it just to get in a training session. @Wookie
Week 15 Day 2 — Daily Log
Fasted Body Weight: 106.7kg(+0.4kg)
Blood Pressure: 123/71
Steps: 8,143
Resting HR: 82 bpm
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2817 kcal
Actual Macros: C: 309g | P: 256g | F: 65g
Fibre: 26g
Notes:
As previously mentioned im aiming to keep carbs down slightly while dealing with the last of this water retention. My abdomen looks so much better now, abs more defined and that V shape, just have a tiny little bulge on the lower abdomen.
Have been adding 100g asparagus to main meal each night for a bit of a natural diuretic.
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details:
RHS Delt 27gx13mm
Peptides & Regenerative:
HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED PM (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)
SS31 – 2.5mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
Cagrilintide – 2mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 25mg x 1 daily (@HeliosLabs )
---
Cagrilintide has been pulled back to 2 x 1mg injections now the Mirtazapine has been dropped, the appetite increase it was causing is lessening now.
Pulled Slu back to 1 x 25mg as a PWO while im not super optimal, water retention injuries etc
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 6h 43m
Poor quality, Score of 43. The sleep its self was fine but I went to bed late, got caught up watching a movie with my kids
Hydration: 4 L water + electrolytes
Now the water retention is just about dine im going to up the water back up closer to 6L. I also wonder if my blood pressure result this morning is a reflection of the lower water. Not that its bad but its higher than what I would call my average over the last 15 weeks in this cycle.
---
Session Type: Lower
Warm-Up / Rehab: Foam rolling followed by stretching.
Main Lifts:
Laying Leg Curl:
67.5kg x 10, 10
DB Walking Lunges:
Pair 20kg x 10x 10 each side
Leg Extension:
127.5kg x 18, 12
Back Extension Weighted:
10kg x 15, 15
Hip Abduction:
65kg x 12, 13
Hip Adduction:
50kg x 12, 12
DB Single Leg Calf Raise:
15kg x 20, 20, 20 each side
Accessories:
Russian Twists:
7kg x 20, 20 each side
Oblique Crunch:
2 x 20, 20 each side
Rehab:
Nerve glide movements before, during and after training
Cardio:
Assault Bike:
1 min on 1 nin off by 5 rounds, keeping cadence on the 70's
---
Pre-workout
1 scoop Warrior
1 serve Full Clip (DMAA base)
---
Training Notes:
While my wife is training with me I tried a different style. 1 warm up set and 2 sets to failure and then had the wife assist me with 2 extra reps after failing. I actually enjoyed this format and will look at implementing on all exercises that are relevant over the course of the program while the wife is training with me.
Spent some time warming up this afternoon amd tried some Sartorius stretches. This actually made a difference for that right knee issue ive been having. It still hurt slightly on lunges but didnt bother me on the leg extension like it used to. This will be a focus for me now, keep working the stretch amd might even see if I can get booked into a massage where they can get into it and try release it.
Energy/motivation:
Motivation was good again as was energy. I didnt get anything from the DMAA based pre workout, bearly even got a temp rise. I get more out of the pump juice and night Warrior. There is something definitely up with me
Coaching adjustments:
None
Miscellaneous thoughts:
Let the wife shave the legs last night, bit of a weird feeling with clothing, wind etc. Looks like a new born marsupial now, bit weird.
That's great that you're training with your wife. @Wookie it keeps you both honest with each other and it pushes both of you to succeed and look your very best and feel your very best.
Week 15 Day 2 — Daily Log
Fasted Body Weight: 106.7kg(+0.4kg)
Blood Pressure: 123/71
Steps: 8,143
Resting HR: 82 bpm
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2817 kcal
Actual Macros: C: 309g | P: 256g | F: 65g
Fibre: 26g
Notes:
As previously mentioned im aiming to keep carbs down slightly while dealing with the last of this water retention. My abdomen looks so much better now, abs more defined and that V shape, just have a tiny little bulge on the lower abdomen.
Have been adding 100g asparagus to main meal each night for a bit of a natural diuretic.
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details:
RHS Delt 27gx13mm
Peptides & Regenerative:
HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED PM (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)
SS31 – 2.5mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
Cagrilintide – 2mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 25mg x 1 daily (@HeliosLabs )
---
Cagrilintide has been pulled back to 2 x 1mg injections now the Mirtazapine has been dropped, the appetite increase it was causing is lessening now.
Pulled Slu back to 1 x 25mg as a PWO while im not super optimal, water retention injuries etc
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 6h 43m
Poor quality, Score of 43. The sleep its self was fine but I went to bed late, got caught up watching a movie with my kids
Hydration: 4 L water + electrolytes
Now the water retention is just about dine im going to up the water back up closer to 6L. I also wonder if my blood pressure result this morning is a reflection of the lower water. Not that its bad but its higher than what I would call my average over the last 15 weeks in this cycle.
---
Session Type: Lower
Warm-Up / Rehab: Foam rolling followed by stretching.
Main Lifts:
Laying Leg Curl:
67.5kg x 10, 10
DB Walking Lunges:
Pair 20kg x 10x 10 each side
Leg Extension:
127.5kg x 18, 12
Back Extension Weighted:
10kg x 15, 15
Hip Abduction:
65kg x 12, 13
Hip Adduction:
50kg x 12, 12
DB Single Leg Calf Raise:
15kg x 20, 20, 20 each side
Accessories:
Russian Twists:
7kg x 20, 20 each side
Oblique Crunch:
2 x 20, 20 each side
Rehab:
Nerve glide movements before, during and after training
Cardio:
Assault Bike:
1 min on 1 nin off by 5 rounds, keeping cadence on the 70's
---
Pre-workout
1 scoop Warrior
1 serve Full Clip (DMAA base)
---
Training Notes:
While my wife is training with me I tried a different style. 1 warm up set and 2 sets to failure and then had the wife assist me with 2 extra reps after failing. I actually enjoyed this format and will look at implementing on all exercises that are relevant over the course of the program while the wife is training with me.
Spent some time warming up this afternoon amd tried some Sartorius stretches. This actually made a difference for that right knee issue ive been having. It still hurt slightly on lunges but didnt bother me on the leg extension like it used to. This will be a focus for me now, keep working the stretch amd might even see if I can get booked into a massage where they can get into it and try release it.
Energy/motivation:
Motivation was good again as was energy. I didnt get anything from the DMAA based pre workout, bearly even got a temp rise. I get more out of the pump juice and night Warrior. There is something definitely up with me
Coaching adjustments:
None
Miscellaneous thoughts:
Let the wife shave the legs last night, bit of a weird feeling with clothing, wind etc. Looks like a new born marsupial now, bit weird.
Keep up the good work on this boss. I like the energy and motivation that you're doing and I like that you're hitting the assault bike like a thunderbolt. @Wookie
Week 15 Day 2 — Daily Log
Fasted Body Weight: 106.7kg(+0.4kg)
Blood Pressure: 123/71
Steps: 8,143
Resting HR: 82 bpm
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2817 kcal
Actual Macros: C: 309g | P: 256g | F: 65g
Fibre: 26g
Notes:
As previously mentioned im aiming to keep carbs down slightly while dealing with the last of this water retention. My abdomen looks so much better now, abs more defined and that V shape, just have a tiny little bulge on the lower abdomen.
Have been adding 100g asparagus to main meal each night for a bit of a natural diuretic.
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details:
RHS Delt 27gx13mm
Peptides & Regenerative:
HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED PM (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)
SS31 – 2.5mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
Cagrilintide – 2mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 25mg x 1 daily (@HeliosLabs )
---
Cagrilintide has been pulled back to 2 x 1mg injections now the Mirtazapine has been dropped, the appetite increase it was causing is lessening now.
Pulled Slu back to 1 x 25mg as a PWO while im not super optimal, water retention injuries etc
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 6h 43m
Poor quality, Score of 43. The sleep its self was fine but I went to bed late, got caught up watching a movie with my kids
Hydration: 4 L water + electrolytes
Now the water retention is just about dine im going to up the water back up closer to 6L. I also wonder if my blood pressure result this morning is a reflection of the lower water. Not that its bad but its higher than what I would call my average over the last 15 weeks in this cycle.
---
Session Type: Lower
Warm-Up / Rehab: Foam rolling followed by stretching.
Main Lifts:
Laying Leg Curl:
67.5kg x 10, 10
DB Walking Lunges:
Pair 20kg x 10x 10 each side
Leg Extension:
127.5kg x 18, 12
Back Extension Weighted:
10kg x 15, 15
Hip Abduction:
65kg x 12, 13
Hip Adduction:
50kg x 12, 12
DB Single Leg Calf Raise:
15kg x 20, 20, 20 each side
Accessories:
Russian Twists:
7kg x 20, 20 each side
Oblique Crunch:
2 x 20, 20 each side
Rehab:
Nerve glide movements before, during and after training
Cardio:
Assault Bike:
1 min on 1 nin off by 5 rounds, keeping cadence on the 70's
---
Pre-workout
1 scoop Warrior
1 serve Full Clip (DMAA base)
---
Training Notes:
While my wife is training with me I tried a different style. 1 warm up set and 2 sets to failure and then had the wife assist me with 2 extra reps after failing. I actually enjoyed this format and will look at implementing on all exercises that are relevant over the course of the program while the wife is training with me.
Spent some time warming up this afternoon amd tried some Sartorius stretches. This actually made a difference for that right knee issue ive been having. It still hurt slightly on lunges but didnt bother me on the leg extension like it used to. This will be a focus for me now, keep working the stretch amd might even see if I can get booked into a massage where they can get into it and try release it.
Energy/motivation:
Motivation was good again as was energy. I didnt get anything from the DMAA based pre workout, bearly even got a temp rise. I get more out of the pump juice and night Warrior. There is something definitely up with me
Coaching adjustments:
None
Miscellaneous thoughts:
Let the wife shave the legs last night, bit of a weird feeling with clothing, wind etc. Looks like a new born marsupial now, bit weird.
@Wookie Bros, you're going to get some crazy pumps on that stack for sure. Just don't go too overboard. You don't want to get addicted like they say above.It has changed both our lives and its also showing a positive role model for our kids.
I dont know, I even did a 4 week stim/caffine detox with Ketofetin to reset receptors etc a month or 2 ago. Tried the DMAA pre then and yesterday and honestly nothing. Its not the product as numerous people from the community rave about how good it is, its me im the anomaly
Just for reference this is whats in the
"Full Clip"
50mg DMAA
300mg Caffeine
8000mg L-Citrulline
4000mg Beta Alanine
2500mg Betaine Anhydrous
1000mg Taurine/L-Tyrosine/Arginine Nitrate
200mg L-Theanine.
Its ok i am much preferring the pumps and vascularity from the non stim based pre's anyways. Just need to get my mixture on point everytime which also includes timing.
Yeah its not something I want , ive tried it 3 times now and all 3 times nothing. Im going to stick with the non stim based pre workouts, I prefer the pumps im getting plus I have the motivation/energy to train as it is.
Thank you
Cheers mate
The non stim is better for the pumps, i had single serves to try and its not for me.
good I can see the pump in your arms real pump
Week 15 Day 3 — Daily Log
Fasted Body Weight: 106.1kg(-0.6kg)
Blood Pressure: 118/69
Steps: 6,682
Resting HR: 85 bpm
Notes:
Nice little weight drop, today is first day of ankles not being swollen so water might all be gone now. Still got a little jelly jelly right on the lower abdomen but im sure it will go in due time.
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2761 kcal
Actual Macros: C: 300g | P: 254g | F: 65g
Fibre: 28g
Notes:
Increasing carbs now back to target amount or there abouts now the water seems to be all gone.
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details:
LHS Delt 27gx13mm
Peptides & Regenerative:
HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
Cagrilintide – 2mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 25mg x 1 daily (@HeliosLabs )
---
No change today
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 7h 50m (quality notes)
Poor and score of 56, I feel it was a good sleep only 2 wake ups. Didnt feel drowsy today either so that's another good indication of the sleep quality vs what it has been like.
I believe the stack im taking is working better than any of the other ones i tried.
Hydration: 5 L water + electrolytes
Increasing water back to the 5-6L
---
Session Type: Push
Warm-Up / Rehab: Daily perscribed
Main Lifts:
Incline DB Bench:
100kg x 3
80kg x 6
70kg x 6
Bench Press:
70kg x 20
110kg x 10, 8
130kg x 2
135kg failed
DB Chest Fly:
25kg x 15, 15, 15 (Incline)
Lateral Raise:
25kg x 12, 12, 12
Cable Upright Row:
38.75kg x 10, 10
Tricep Pushdown:
58.75kg x 12, 15, 12
Cable Single Arm Tri Extension:
13.75kg x 12, 10, 10
Accessories:
TVA Drills:
2 x 20, 20 each side
Russian Twists:
15kg x 20, 20 each side
Rehab:
Nerve Glide movements
Cardio: 5 degree 4.5km 15min
---
Pre-workout
1 scoop Pump Juice
1 scoop Night Warrior
0.5 scoop Warrior
Alpha-GPC 600mg
Methylene Blue 10mg
Slup 25mg
---
Training Notes:
Felt a better pump today and increased vascularity. Struggled for any reps on incline DB Bench, ive also noticed Incline Bench is a struggle as well due to the right arm but normal Bench is fine. Next time ill try flat Bench and flat DB Bench and see if it dosnt aggrivate the arm.
Couldn't help my self with the bench press, did my working sets then kept loading until reaching a single failure. Maxed Tricep Pushdowns again, found 4 extra plates to add to the stack but im going to have to get a pin to put plates on for more loading
Energy/motivation:
Motivation was good today again
Coaching adjustments:
None
Miscellaneous thoughts:
Unfortunately its a small gym and when the teenagers roll in it can make it hard to use machines as they stand around talking and playing on phones. Could be worse they could be out on the street getting up to no good.
arms fine? or just on that bench angle? @Wookie
EVO family respectYeah its not something I want , ive tried it 3 times now and all 3 times nothing. Im going to stick with the non stim based pre workouts, I prefer the pumps im getting plus I have the motivation/energy to train as it is.
Thank you
Cheers mate
The non stim is better for the pumps, i had single serves to try and its not for me.
Bros, yes also better for your sleep.
The non stim is better for the pumps, i had single serves to try and its not for me.
8th January Nutrition PEDs & Peptides Side Effects & Adjustments: Support Supplements: Recovery & Health: Training: Notes:. Wasn't really hindered by the arm with the pull sesh which was good.
EVO family love!Yeah its not something I want , ive tried it 3 times now and all 3 times nothing. Im going to stick with the non stim based pre workouts, I prefer the pumps im getting plus I have the motivation/energy to train as it is.
Thank you
Cheers mate
The non stim is better for the pumps, i had single serves to try and its not for me.
A+++ job EVO family loveYeah its not something I want , ive tried it 3 times now and all 3 times nothing. Im going to stick with the non stim based pre workouts, I prefer the pumps im getting plus I have the motivation/energy to train as it is.
Thank you
Cheers mate
The non stim is better for the pumps, i had single serves to try and its not for me.
@Wookie looks like it’s all going well. Keep up the good work.
Week 15 Day 2 — Daily Log
Fasted Body Weight: 106.7kg(+0.4kg)
Blood Pressure: 123/71
Steps: 8,143
Resting HR: 82 bpm
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2817 kcal
Actual Macros: C: 309g | P: 256g | F: 65g
Fibre: 26g
Notes:
As previously mentioned im aiming to keep carbs down slightly while dealing with the last of this water retention. My abdomen looks so much better now, abs more defined and that V shape, just have a tiny little bulge on the lower abdomen.
Have been adding 100g asparagus to main meal each night for a bit of a natural diuretic.
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details:
RHS Delt 27gx13mm
Peptides & Regenerative:
HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED PM (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)
SS31 – 2.5mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
Cagrilintide – 2mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 25mg x 1 daily (@HeliosLabs )
---
Cagrilintide has been pulled back to 2 x 1mg injections now the Mirtazapine has been dropped, the appetite increase it was causing is lessening now.
Pulled Slu back to 1 x 25mg as a PWO while im not super optimal, water retention injuries etc
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 6h 43m
Poor quality, Score of 43. The sleep its self was fine but I went to bed late, got caught up watching a movie with my kids
Hydration: 4 L water + electrolytes
Now the water retention is just about dine im going to up the water back up closer to 6L. I also wonder if my blood pressure result this morning is a reflection of the lower water. Not that its bad but its higher than what I would call my average over the last 15 weeks in this cycle.
---
Session Type: Lower
Warm-Up / Rehab: Foam rolling followed by stretching.
Main Lifts:
Laying Leg Curl:
67.5kg x 10, 10
DB Walking Lunges:
Pair 20kg x 10x 10 each side
Leg Extension:
127.5kg x 18, 12
Back Extension Weighted:
10kg x 15, 15
Hip Abduction:
65kg x 12, 13
Hip Adduction:
50kg x 12, 12
DB Single Leg Calf Raise:
15kg x 20, 20, 20 each side
Accessories:
Russian Twists:
7kg x 20, 20 each side
Oblique Crunch:
2 x 20, 20 each side
Rehab:
Nerve glide movements before, during and after training
Cardio:
Assault Bike:
1 min on 1 nin off by 5 rounds, keeping cadence on the 70's
---
Pre-workout
1 scoop Warrior
1 serve Full Clip (DMAA base)
---
Training Notes:
While my wife is training with me I tried a different style. 1 warm up set and 2 sets to failure and then had the wife assist me with 2 extra reps after failing. I actually enjoyed this format and will look at implementing on all exercises that are relevant over the course of the program while the wife is training with me.
Spent some time warming up this afternoon amd tried some Sartorius stretches. This actually made a difference for that right knee issue ive been having. It still hurt slightly on lunges but didnt bother me on the leg extension like it used to. This will be a focus for me now, keep working the stretch amd might even see if I can get booked into a massage where they can get into it and try release it.
Energy/motivation:
Motivation was good again as was energy. I didnt get anything from the DMAA based pre workout, bearly even got a temp rise. I get more out of the pump juice and night Warrior. There is something definitely up with me
Coaching adjustments:
None
Miscellaneous thoughts:
Let the wife shave the legs last night, bit of a weird feeling with clothing, wind etc. Looks like a new born marsupial now, bit weird.
10th January Nutrition PEDs & Peptides Side Effects & Adjustments: Support Supplements: Recovery & Health: Training: Notes:
you're pushing legs hard I see them vascular and big, very nice!
Week 15 Day 6 — Daily Log
Fasted Body Weight: 105.3 kg(-0.4kg)
Blood Pressure: 100/63
Steps: 6217
Resting HR: 79bpm
Notes:
All tracking well
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2675 kcal
Actual Macros: C: 300g | P: 234g | F: 60g
Fibre: 24g
Notes:
Rest day yesterday so deliberately kept carbs down a bit.
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details:
RHS Glute 27gx13mm
Peptides & Regenerative:
HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
Cagrilintide – 2mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg daily (@HeliosLabs )
---
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 7h 23m Rating 58 - Poor
How much do we take from the tracking data. I feel like the sleep was good with only 2 wake ups. First one was after 1am, now for anyone that's been following for a while will now I was regularly waking up near bang on 1hr after going to sleep. This has stopped for a few weeks now and I believe its to do with the stack change. Looking at the stages of sleep it looks like i can do with more deep sleep.
Hydration: 5 L water + electrolytes
Still gradually ramping water up. Adding 1g salt to nearly every drink and meal im having.
---
Session Type: Legs
Warm-Up / Rehab: Foam rolling, couch stretches and Sartorius stretches.
Main Lifts:
Leg Extension:
50kg x 30
127.5kg x 15, 12, 9
Seated Single Leg Press:
100kg x 10, 10
Hack Squat:
80kg x 8
120kg x 8, 8
Laying Leg Curl:
67.6kg x 6, 6
Straight Leg Deadlift:
110kg x 10, 10
Smith Machine Standing Calf Raise:
140kg x 15, 15
Seated Calf Raise (on Laying Leg curl )
67.5kg x 50, 50
Accessories:
Banded Pallof Press Rotation:
2 x 10 each side
Plank:
2 x 1min
---
Pre-workout
1 scoop Pump Juice
1 scoop Night Warrior
1/2 scoop Warrior
600mg Alpha-GPC
10mg Methylene Blue
50mg 5ammino1
Beetroot extract
---
Training Notes:
Training with wife again, its been really good. Started off with a decent stretch and roll for a warm up. Noticed straight away the right knee/Sartorius not hurting on leg extension. It did a bit on Seated Leg Press and hacks but not as much now im working this tightness out. Starting to notice more definition and vascularity in the legs.
Today was about really trying to push the legs hard and also resetting my hack movement. I thought I only had to go past 90 like barbell squats, so dropped some weight and went deeper.
Energy/motivation:
As usual ready and primed for it.
Coaching adjustments:
None
Miscellaneous thoughts:
Down about 3.5kg from the water retention spike from a bit over 2 weeks ago. I should be sitting close to my true weight now.
Cheers brother. I feel its going well even with the few hiccups along the way
Im trying to, they need some more development
. Shaving the hair has shown they probably aren't as underdeveloped as i thought.
in time will grow moreIm trying to, they need some more development
Weekly Review — Gain Phase | Week 15 (Ending 11th January) Baseline & Overview Nutrition Recovery & Health
carbs and sodium cycling thats a huge win
---
Starting Weight: 106.5kg
Current Weight: 103.6kg (-2.9kg)
Estimated Body Fat: ~11-12%
Average Sleep: ~ 6hrs 50m/night(-15mins)
Average Steps: ~ 7,421per day
Average Resting HR: 82 bpm
Average High HR: 125 bpm
BP (avg): ~106/69
Measurements:
Didn't measure
---
Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: 2767
Fibre: ~ 26g
Hydration: 4 L daily + electrolytes
Notes:
Keeping carbs down to about 300g while adding sodium has worked. My weight is around where it should be now. Carbs will be increased and all goals achieved moving forward.
---
Sleep:
Average 6hrs 50min, a 15min decrease. Sleep has been better again this week. Not waking up 1hr after going to bed just for the toilet. It could still be better but its a step in thw right direction
Digestion:
No change here, still the same. Has been good with no issues to report. I am having 100g pineapple and 25g kimichi with 2 meals and also 200mL kombucha in the mornings.
Energy:
Energy has been good all week
Weight:
Having peaked at 108.9kg the other week, getting back down to 103.6kg put me at about where I was.
Injuries:
Right arm niggle is still ongoing, Ive started doing the nerve glide stretches multiple times a day and also in between sets. I have also noticed that its incline movements that are triggering the discomfort. I will try some flat and decline movements over the next few sessions and see how that goes.
The knee issue i know believe is a tight Sartorius muscle. Ive been stretching and rolling ot and it seams to be getting better.
Hydration:
5L + electrolytes per day
Water has been increased back to 5L a day
Bloods:
No change yet
Training:
A much better week of training, back to full loading. Even had some days where I trained to failure and had the wife assist with extra reps past failure
Conclusion:
Week 15 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep
Much better week overall, really good training sessions with the wife again. It also feels good to be self identifying issues and putting corrective actions in place
Highlights:
- Vitals all on point still
- Strong consistent week of training
- Sleep is still showing signs of improvement
Improvement opportunities:
- Focus on hitting target calories
- Getting through training in a timely manner
Next Week:
- Adjustments to training to minimise discomfort to arm and knee
- Continue with the nerve glide movements
---
I'm happy to see you moving and making changes @Wookie you look big in the pic arms are getting huge and chest wider!
@Wookie your conditioning really is improving nicely. You're looking a lot more lean. The abs are really starting to pop out. Keep it up.
---
Starting Weight: 106.5kg
Current Weight: 103.6kg (-2.9kg)
Estimated Body Fat: ~11-12%
Average Sleep: ~ 6hrs 50m/night(-15mins)
Average Steps: ~ 7,421per day
Average Resting HR: 82 bpm
Average High HR: 125 bpm
BP (avg): ~106/69
Measurements:
Didn't measure
---
Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: 2767
Fibre: ~ 26g
Hydration: 4 L daily + electrolytes
Notes:
Keeping carbs down to about 300g while adding sodium has worked. My weight is around where it should be now. Carbs will be increased and all goals achieved moving forward.
---
Sleep:
Average 6hrs 50min, a 15min decrease. Sleep has been better again this week. Not waking up 1hr after going to bed just for the toilet. It could still be better but its a step in thw right direction
Digestion:
No change here, still the same. Has been good with no issues to report. I am having 100g pineapple and 25g kimichi with 2 meals and also 200mL kombucha in the mornings.
Energy:
Energy has been good all week
Weight:
Having peaked at 108.9kg the other week, getting back down to 103.6kg put me at about where I was.
Injuries:
Right arm niggle is still ongoing, Ive started doing the nerve glide stretches multiple times a day and also in between sets. I have also noticed that its incline movements that are triggering the discomfort. I will try some flat and decline movements over the next few sessions and see how that goes.
The knee issue i know believe is a tight Sartorius muscle. Ive been stretching and rolling ot and it seams to be getting better.
Hydration:
5L + electrolytes per day
Water has been increased back to 5L a day
Bloods:
No change yet
Training:
A much better week of training, back to full loading. Even had some days where I trained to failure and had the wife assist with extra reps past failure
Conclusion:
Week 15 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep
Much better week overall, really good training sessions with the wife again. It also feels good to be self identifying issues and putting corrective actions in place
Highlights:
- Vitals all on point still
- Strong consistent week of training
- Sleep is still showing signs of improvement
Improvement opportunities:
- Focus on hitting target calories
- Getting through training in a timely manner
Next Week:
- Adjustments to training to minimise discomfort to arm and knee
- Continue with the nerve glide movements
---
Cheers brother, its been a tough few weeks shaking it off but a good learning at the same time.carbs and sodium cycling thats a huge win
Thanks mate
12th January Nutrition PEDs & Peptides Side Effects & Adjustments: Support Supplements: Recovery & Health: Training: Notes:
I know, its been slipping my mind last few check ins unfortunately. I will endeavour this upcoming check in to get them as it is an important part of the process to guage progress
keep it upThanks mate
The fact that your vitals are on point and you're also getting some sleep improvements, that's a good sign. Means your body is getting healthier; that's definitely the direction you want to go so keep doing what you're doing. @Wookie
---
Starting Weight: 106.5kg
Current Weight: 103.6kg (-2.9kg)
Estimated Body Fat: ~11-12%
Average Sleep: ~ 6hrs 50m/night(-15mins)
Average Steps: ~ 7,421per day
Average Resting HR: 82 bpm
Average High HR: 125 bpm
BP (avg): ~106/69
Measurements:
Didn't measure
---
Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: 2767
Fibre: ~ 26g
Hydration: 4 L daily + electrolytes
Notes:
Keeping carbs down to about 300g while adding sodium has worked. My weight is around where it should be now. Carbs will be increased and all goals achieved moving forward.
---
Sleep:
Average 6hrs 50min, a 15min decrease. Sleep has been better again this week. Not waking up 1hr after going to bed just for the toilet. It could still be better but its a step in thw right direction
Digestion:
No change here, still the same. Has been good with no issues to report. I am having 100g pineapple and 25g kimichi with 2 meals and also 200mL kombucha in the mornings.
Energy:
Energy has been good all week
Weight:
Having peaked at 108.9kg the other week, getting back down to 103.6kg put me at about where I was.
Injuries:
Right arm niggle is still ongoing, Ive started doing the nerve glide stretches multiple times a day and also in between sets. I have also noticed that its incline movements that are triggering the discomfort. I will try some flat and decline movements over the next few sessions and see how that goes.
The knee issue i know believe is a tight Sartorius muscle. Ive been stretching and rolling ot and it seams to be getting better.
Hydration:
5L + electrolytes per day
Water has been increased back to 5L a day
Bloods:
No change yet
Training:
A much better week of training, back to full loading. Even had some days where I trained to failure and had the wife assist with extra reps past failure
Conclusion:
Week 15 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep
Much better week overall, really good training sessions with the wife again. It also feels good to be self identifying issues and putting corrective actions in place
Highlights:
- Vitals all on point still
- Strong consistent week of training
- Sleep is still showing signs of improvement
Improvement opportunities:
- Focus on hitting target calories
- Getting through training in a timely manner
Next Week:
- Adjustments to training to minimise discomfort to arm and knee
- Continue with the nerve glide movements
---
Good job on the training, back to full log. That's really good. I'm glad that you're able to train to failure and figure things out as you go. @Wookie and even better that your wife helps you out on those days. That is cool.
---
Starting Weight: 106.5kg
Current Weight: 103.6kg (-2.9kg)
Estimated Body Fat: ~11-12%
Average Sleep: ~ 6hrs 50m/night(-15mins)
Average Steps: ~ 7,421per day
Average Resting HR: 82 bpm
Average High HR: 125 bpm
BP (avg): ~106/69
Measurements:
Didn't measure
---
Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: 2767
Fibre: ~ 26g
Hydration: 4 L daily + electrolytes
Notes:
Keeping carbs down to about 300g while adding sodium has worked. My weight is around where it should be now. Carbs will be increased and all goals achieved moving forward.
---
Sleep:
Average 6hrs 50min, a 15min decrease. Sleep has been better again this week. Not waking up 1hr after going to bed just for the toilet. It could still be better but its a step in thw right direction
Digestion:
No change here, still the same. Has been good with no issues to report. I am having 100g pineapple and 25g kimichi with 2 meals and also 200mL kombucha in the mornings.
Energy:
Energy has been good all week
Weight:
Having peaked at 108.9kg the other week, getting back down to 103.6kg put me at about where I was.
Injuries:
Right arm niggle is still ongoing, Ive started doing the nerve glide stretches multiple times a day and also in between sets. I have also noticed that its incline movements that are triggering the discomfort. I will try some flat and decline movements over the next few sessions and see how that goes.
The knee issue i know believe is a tight Sartorius muscle. Ive been stretching and rolling ot and it seams to be getting better.
Hydration:
5L + electrolytes per day
Water has been increased back to 5L a day
Bloods:
No change yet
Training:
A much better week of training, back to full loading. Even had some days where I trained to failure and had the wife assist with extra reps past failure
Conclusion:
Week 15 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep
Much better week overall, really good training sessions with the wife again. It also feels good to be self identifying issues and putting corrective actions in place
Highlights:
- Vitals all on point still
- Strong consistent week of training
- Sleep is still showing signs of improvement
Improvement opportunities:
- Focus on hitting target calories
- Getting through training in a timely manner
Next Week:
- Adjustments to training to minimise discomfort to arm and knee
- Continue with the nerve glide movements
---
@Wookie Bros, you looking good on this for sure. I like the hydration that you're doing and I like that you're looking really good. The vitals being on point, meaning your heart health and good shape
---
Starting Weight: 106.5kg
Current Weight: 103.6kg (-2.9kg)
Estimated Body Fat: ~11-12%
Average Sleep: ~ 6hrs 50m/night(-15mins)
Average Steps: ~ 7,421per day
Average Resting HR: 82 bpm
Average High HR: 125 bpm
BP (avg): ~106/69
Measurements:
Didn't measure
---
Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: 2767
Fibre: ~ 26g
Hydration: 4 L daily + electrolytes
Notes:
Keeping carbs down to about 300g while adding sodium has worked. My weight is around where it should be now. Carbs will be increased and all goals achieved moving forward.
---
Sleep:
Average 6hrs 50min, a 15min decrease. Sleep has been better again this week. Not waking up 1hr after going to bed just for the toilet. It could still be better but its a step in thw right direction
Digestion:
No change here, still the same. Has been good with no issues to report. I am having 100g pineapple and 25g kimichi with 2 meals and also 200mL kombucha in the mornings.
Energy:
Energy has been good all week
Weight:
Having peaked at 108.9kg the other week, getting back down to 103.6kg put me at about where I was.
Injuries:
Right arm niggle is still ongoing, Ive started doing the nerve glide stretches multiple times a day and also in between sets. I have also noticed that its incline movements that are triggering the discomfort. I will try some flat and decline movements over the next few sessions and see how that goes.
The knee issue i know believe is a tight Sartorius muscle. Ive been stretching and rolling ot and it seams to be getting better.
Hydration:
5L + electrolytes per day
Water has been increased back to 5L a day
Bloods:
No change yet
Training:
A much better week of training, back to full loading. Even had some days where I trained to failure and had the wife assist with extra reps past failure
Conclusion:
Week 15 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep
Much better week overall, really good training sessions with the wife again. It also feels good to be self identifying issues and putting corrective actions in place
Highlights:
- Vitals all on point still
- Strong consistent week of training
- Sleep is still showing signs of improvement
Improvement opportunities:
- Focus on hitting target calories
- Getting through training in a timely manner
Next Week:
- Adjustments to training to minimise discomfort to arm and knee
- Continue with the nerve glide movements
---
you going to cut the carbs? I think its time
Week 16 Day 1 — Daily Log
Fasted Body Weight: 104.8kg(+1.2kg)
Blood Pressure: 108/69
Steps: 5,556
Resting HR: 78 bpm
Notes:
Looks like the nebivolo is starting to work on the RHR.
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2911 kcal
Actual Macros: C: 300g | P: 270g | F: 81g
Fibre: 16g
Notes:
Will be aiming to achieve allacros now that the water appears to be all gone
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details:
RHS Glute 25gx25mm
Peptides & Regenerative:
HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
Cagrilintide – 2mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg once daily (HeliosLabs)
---
Im going away for a week soon so have changed Injection Details as im not going to take any thing with me.
So next 4 pins will be 1.45mL in total, broken down as follows
Test: 175 mg → 0.70 mL
EQ: 25 mg → 0.125 mL
NPP: 62.5 mg → 0.625 mL
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 4h 58m score of 50 rating of Poor.
Wife wanted to go train before work and also had to get up at 3am to make sure our son was up to go milking
Hydration: 5L water + electrolytes
---
Session Type: Upper
Warm-Up / Rehab: Daily perscribed
Main Lifts:
Decline DB Bench Press:
40kg x 30
80kg x 15
90kg x 10, 7
Decline Chest Fly:
30kg x 12, 12
Lat Pulldown:
85kg x 12, 9
Seated Cable Row V-Grip:
85kg x 9, 8
Machine Shoulder Press:
42.5kg x 12
47.5kg x 12
52.5kg x 12
Tricep Rope Pushdown:
30kg x 12, 10
Cable Bicep Curl:
48.75 x 8, 7
Accessories:
Sit Up:
2 x 30
TVA Drills:
2 x 20, 20 each side
---
Pre-workout
---
Training Notes:
Trialed decline in place of Incline and didnt really feel any discomfort in the arm so that's good. Continued with thw shoulder press machine even tho I dont fit in it properly, I find i can nurse the arm better. Use 2 hands to get the right side up out of the hole and then lift the left and just bring it down to 90 seems to avoid most of the discomfort. Good early morning sesh with the wife, havnt done one of those since early April. Sets the day up nicely by doing it in the morning
Energy/motivation:
Actually really looked forward to the early morning sesh. We were on a time frame so the wife wasnt late for work and it went very well. May even keep this up for the rest of the school holidays
Coaching adjustments:
Discussions around the incline movements and agreed to change to flat or decline to see how that goes. The only issue with this is there is less shoulder development of Incline is removed. Of tbos becomes a long term change may need a few other changes so shoulders dont lag.
Miscellaneous thoughts:
Going away for a week soon, will train 3-4 times while away but actually looking forward to the break
Looking at the water weight drop and tightness I still held in abdominal area id have to attribute this to the SLU from @HeliosLabs
UGLOZ
Code Wookie10 for 10% off
HeliosLabs
Code Wookie10 for 10% off
i know you want to drop water weight a bit
nice job on this one man! i'm glad you got a solid amount of training this week. full loading sounds solid as well @Wookie
---
Starting Weight: 106.5kg
Current Weight: 103.6kg (-2.9kg)
Estimated Body Fat: ~11-12%
Average Sleep: ~ 6hrs 50m/night(-15mins)
Average Steps: ~ 7,421per day
Average Resting HR: 82 bpm
Average High HR: 125 bpm
BP (avg): ~106/69
Measurements:
Didn't measure
---
Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: 2767
Fibre: ~ 26g
Hydration: 4 L daily + electrolytes
Notes:
Keeping carbs down to about 300g while adding sodium has worked. My weight is around where it should be now. Carbs will be increased and all goals achieved moving forward.
---
Sleep:
Average 6hrs 50min, a 15min decrease. Sleep has been better again this week. Not waking up 1hr after going to bed just for the toilet. It could still be better but its a step in thw right direction
Digestion:
No change here, still the same. Has been good with no issues to report. I am having 100g pineapple and 25g kimichi with 2 meals and also 200mL kombucha in the mornings.
Energy:
Energy has been good all week
Weight:
Having peaked at 108.9kg the other week, getting back down to 103.6kg put me at about where I was.
Injuries:
Right arm niggle is still ongoing, Ive started doing the nerve glide stretches multiple times a day and also in between sets. I have also noticed that its incline movements that are triggering the discomfort. I will try some flat and decline movements over the next few sessions and see how that goes.
The knee issue i know believe is a tight Sartorius muscle. Ive been stretching and rolling ot and it seams to be getting better.
Hydration:
5L + electrolytes per day
Water has been increased back to 5L a day
Bloods:
No change yet
Training:
A much better week of training, back to full loading. Even had some days where I trained to failure and had the wife assist with extra reps past failure
Conclusion:
Week 15 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep
Much better week overall, really good training sessions with the wife again. It also feels good to be self identifying issues and putting corrective actions in place
Highlights:
- Vitals all on point still
- Strong consistent week of training
- Sleep is still showing signs of improvement
Improvement opportunities:
- Focus on hitting target calories
- Getting through training in a timely manner
Next Week:
- Adjustments to training to minimise discomfort to arm and knee
- Continue with the nerve glide movements
---
@Wookie Keep going bro....amazing update.......
Week 16 Day 1 — Daily Log
Fasted Body Weight: 104.8kg(+1.2kg)
Blood Pressure: 108/69
Steps: 5,556
Resting HR: 78 bpm
Notes:
Looks like the nebivolo is starting to work on the RHR.
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2911 kcal
Actual Macros: C: 300g | P: 270g | F: 81g
Fibre: 16g
Notes:
Will be aiming to achieve allacros now that the water appears to be all gone
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details:
RHS Glute 25gx25mm
Peptides & Regenerative:
HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
Cagrilintide – 2mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg once daily (HeliosLabs)
---
Im going away for a week soon so have changed Injection Details as im not going to take any thing with me.
So next 4 pins will be 1.45mL in total, broken down as follows
Test: 175 mg → 0.70 mL
EQ: 25 mg → 0.125 mL
NPP: 62.5 mg → 0.625 mL
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 4h 58m score of 50 rating of Poor.
Wife wanted to go train before work and also had to get up at 3am to make sure our son was up to go milking
Hydration: 5L water + electrolytes
---
Session Type: Upper
Warm-Up / Rehab: Daily perscribed
Main Lifts:
Decline DB Bench Press:
40kg x 30
80kg x 15
90kg x 10, 7
Decline Chest Fly:
30kg x 12, 12
Lat Pulldown:
85kg x 12, 9
Seated Cable Row V-Grip:
85kg x 9, 8
Machine Shoulder Press:
42.5kg x 12
47.5kg x 12
52.5kg x 12
Tricep Rope Pushdown:
30kg x 12, 10
Cable Bicep Curl:
48.75 x 8, 7
Accessories:
Sit Up:
2 x 30
TVA Drills:
2 x 20, 20 each side
---
Pre-workout
---
Training Notes:
Trialed decline in place of Incline and didnt really feel any discomfort in the arm so that's good. Continued with thw shoulder press machine even tho I dont fit in it properly, I find i can nurse the arm better. Use 2 hands to get the right side up out of the hole and then lift the left and just bring it down to 90 seems to avoid most of the discomfort. Good early morning sesh with the wife, havnt done one of those since early April. Sets the day up nicely by doing it in the morning
Energy/motivation:
Actually really looked forward to the early morning sesh. We were on a time frame so the wife wasnt late for work and it went very well. May even keep this up for the rest of the school holidays
Coaching adjustments:
Discussions around the incline movements and agreed to change to flat or decline to see how that goes. The only issue with this is there is less shoulder development of Incline is removed. Of tbos becomes a long term change may need a few other changes so shoulders dont lag.
Miscellaneous thoughts:
Going away for a week soon, will train 3-4 times while away but actually looking forward to the break
Looking at the water weight drop and tightness I still held in abdominal area id have to attribute this to the SLU from @HeliosLabs
UGLOZ
Code Wookie10 for 10% off
HeliosLabs
Code Wookie10 for 10% off
@Wookie the baseline and overview everything looks really good man! Way to keep check on all of this
---
Starting Weight: 106.5kg
Current Weight: 103.6kg (-2.9kg)
Estimated Body Fat: ~11-12%
Average Sleep: ~ 6hrs 50m/night(-15mins)
Average Steps: ~ 7,421per day
Average Resting HR: 82 bpm
Average High HR: 125 bpm
BP (avg): ~106/69
Measurements:
Didn't measure
---
Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: 2767
Fibre: ~ 26g
Hydration: 4 L daily + electrolytes
Notes:
Keeping carbs down to about 300g while adding sodium has worked. My weight is around where it should be now. Carbs will be increased and all goals achieved moving forward.
---
Sleep:
Average 6hrs 50min, a 15min decrease. Sleep has been better again this week. Not waking up 1hr after going to bed just for the toilet. It could still be better but its a step in thw right direction
Digestion:
No change here, still the same. Has been good with no issues to report. I am having 100g pineapple and 25g kimichi with 2 meals and also 200mL kombucha in the mornings.
Energy:
Energy has been good all week
Weight:
Having peaked at 108.9kg the other week, getting back down to 103.6kg put me at about where I was.
Injuries:
Right arm niggle is still ongoing, Ive started doing the nerve glide stretches multiple times a day and also in between sets. I have also noticed that its incline movements that are triggering the discomfort. I will try some flat and decline movements over the next few sessions and see how that goes.
The knee issue i know believe is a tight Sartorius muscle. Ive been stretching and rolling ot and it seams to be getting better.
Hydration:
5L + electrolytes per day
Water has been increased back to 5L a day
Bloods:
No change yet
Training:
A much better week of training, back to full loading. Even had some days where I trained to failure and had the wife assist with extra reps past failure
Conclusion:
Week 15 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep
Much better week overall, really good training sessions with the wife again. It also feels good to be self identifying issues and putting corrective actions in place
Highlights:
- Vitals all on point still
- Strong consistent week of training
- Sleep is still showing signs of improvement
Improvement opportunities:
- Focus on hitting target calories
- Getting through training in a timely manner
Next Week:
- Adjustments to training to minimise discomfort to arm and knee
- Continue with the nerve glide movements
---
@Wookie Looking great bro very lean!
---
Starting Weight: 106.5kg
Current Weight: 103.6kg (-2.9kg)
Estimated Body Fat: ~11-12%
Average Sleep: ~ 6hrs 50m/night(-15mins)
Average Steps: ~ 7,421per day
Average Resting HR: 82 bpm
Average High HR: 125 bpm
BP (avg): ~106/69
Measurements:
Didn't measure
---
Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: 2767
Fibre: ~ 26g
Hydration: 4 L daily + electrolytes
Notes:
Keeping carbs down to about 300g while adding sodium has worked. My weight is around where it should be now. Carbs will be increased and all goals achieved moving forward.
---
Sleep:
Average 6hrs 50min, a 15min decrease. Sleep has been better again this week. Not waking up 1hr after going to bed just for the toilet. It could still be better but its a step in thw right direction
Digestion:
No change here, still the same. Has been good with no issues to report. I am having 100g pineapple and 25g kimichi with 2 meals and also 200mL kombucha in the mornings.
Energy:
Energy has been good all week
Weight:
Having peaked at 108.9kg the other week, getting back down to 103.6kg put me at about where I was.
Injuries:
Right arm niggle is still ongoing, Ive started doing the nerve glide stretches multiple times a day and also in between sets. I have also noticed that its incline movements that are triggering the discomfort. I will try some flat and decline movements over the next few sessions and see how that goes.
The knee issue i know believe is a tight Sartorius muscle. Ive been stretching and rolling ot and it seams to be getting better.
Hydration:
5L + electrolytes per day
Water has been increased back to 5L a day
Bloods:
No change yet
Training:
A much better week of training, back to full loading. Even had some days where I trained to failure and had the wife assist with extra reps past failure
Conclusion:
Week 15 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep
Much better week overall, really good training sessions with the wife again. It also feels good to be self identifying issues and putting corrective actions in place
Highlights:
- Vitals all on point still
- Strong consistent week of training
- Sleep is still showing signs of improvement
Improvement opportunities:
- Focus on hitting target calories
- Getting through training in a timely manner
Next Week:
- Adjustments to training to minimise discomfort to arm and knee
- Continue with the nerve glide movements
---
Weekly Review — Gain Phase | Week 17 (Ending 25th January) Baseline & Overview Nutrition Recovery & Health
Solid log update bro. Sleep on point & consistent while away is always very difficult! Absolutely should be proud of the achievements this week
---
Starting Weight: 105.3g
Current Weight: 103.5kg (-1.8kg)
Estimated Body Fat: ~12-13%
Average Sleep: ~ 7hrs 55m/night(+1hr 5mins)
Average Steps: ~ 5,762per day
Average Resting HR: 74bpm(-8bpm)
Average High HR: 113bpm(-8bpm)
BP (avg): ~106/69
Measurements:
View attachment 172683
---
Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories:
Fibre: ~
Hydration: 4 L daily + electrolytes
Notes:
Wasnt accurately tracking food while away visiting family for the week.
---
Sleep:
Average 7hrs 55min, a 1hr 5min increase. Sleep has been better again this week data wise. Sometimes it didnt feel any better compared to what the data reflected. Maybe being in a new environment and daylight savings had a postive impact. The last few nights at home this appears to have carried over.
Digestion:
No change here, still the same. Has been good with no issues to report. Even with the offscope eating.
Energy:
Energy has been good all week
Weight:
Slight decrease in weight which os good considering i wasnt tracking food and i wasnt always eating clean while away.
Injuries:
Right arm niggle is ongoing, I have also noticed that its incline movements that are triggering the discomfort. Flat and decline movements dont appear to trigger the discomfort.
The knee issue which I belive is the Sartorius muscle could also be overactive VMO. I am discussing with trumpy about both problems amd how to rectify.
Hydration:
5L + electrolytes per day
Water has been increased back to 5L a day
Bloods:
No change yet
Training:
A very good week of training even though we were away on holidays. Ended up training 4 times, at a few different gyms. Training on different branded machines was good amd awkward at the same time. Good to feel the difference but awkward to get correct loading straight away.
Conclusion:
Week 17 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep
Even though we were away visiting a sick family member it was a good week for a number of reasons. Maintaining training consistency, weight didnt blow out, kids connecting with family and overall just a good break.
An interesting thing I noticed was the continued or residual affects of the mitochondria stack and/or the SLUPP-332.
Even 6 days after not having any I could still notice the positive effects they had especially on my Cardio. Thanks @HeliosLabs
Highlights:
- Weight didnt blow out
- Strong consistent week of training
- Sleep is still showing signs of improvement
Improvement opportunities:
- Focus on hitting target calories
- Working around the niggles to maintain optimal training load.
Next Week:
- Getting back into routine with school returning
---
strong and lean
---
Starting Weight: 105.3g
Current Weight: 103.5kg (-1.8kg)
Estimated Body Fat: ~12-13%
Average Sleep: ~ 7hrs 55m/night(+1hr 5mins)
Average Steps: ~ 5,762per day
Average Resting HR: 74bpm(-8bpm)
Average High HR: 113bpm(-8bpm)
BP (avg): ~106/69
Measurements:
View attachment 172683
---
Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories:
Fibre: ~
Hydration: 4 L daily + electrolytes
Notes:
Wasnt accurately tracking food while away visiting family for the week.
---
Sleep:
Average 7hrs 55min, a 1hr 5min increase. Sleep has been better again this week data wise. Sometimes it didnt feel any better compared to what the data reflected. Maybe being in a new environment and daylight savings had a postive impact. The last few nights at home this appears to have carried over.
Digestion:
No change here, still the same. Has been good with no issues to report. Even with the offscope eating.
Energy:
Energy has been good all week
Weight:
Slight decrease in weight which os good considering i wasnt tracking food and i wasnt always eating clean while away.
Injuries:
Right arm niggle is ongoing, I have also noticed that its incline movements that are triggering the discomfort. Flat and decline movements dont appear to trigger the discomfort.
The knee issue which I belive is the Sartorius muscle could also be overactive VMO. I am discussing with trumpy about both problems amd how to rectify.
Hydration:
5L + electrolytes per day
Water has been increased back to 5L a day
Bloods:
No change yet
Training:
A very good week of training even though we were away on holidays. Ended up training 4 times, at a few different gyms. Training on different branded machines was good amd awkward at the same time. Good to feel the difference but awkward to get correct loading straight away.
Conclusion:
Week 17 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep
Even though we were away visiting a sick family member it was a good week for a number of reasons. Maintaining training consistency, weight didnt blow out, kids connecting with family and overall just a good break.
An interesting thing I noticed was the continued or residual affects of the mitochondria stack and/or the SLUPP-332.
Even 6 days after not having any I could still notice the positive effects they had especially on my Cardio. Thanks @HeliosLabs
Highlights:
- Weight didnt blow out
- Strong consistent week of training
- Sleep is still showing signs of improvement
Improvement opportunities:
- Focus on hitting target calories
- Working around the niggles to maintain optimal training load.
Next Week:
- Getting back into routine with school returning
---
thats perfect
27th January Nutrition PEDs & Peptides Side Effects & Adjustments: Support Supplements: Recovery & Health: Training: Notes:
Good meals @Wookie and love the meal prep and strong macros
Week 18 Day 2 — Daily Log
Fasted Body Weight: 103.7 kg
Blood Pressure: 108/72
Steps: 6,375
Resting HR: 72 bpm
Notes:
Weight holding steady after the holiday break and lack of tracking.
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2905 kcal
Actual Macros: C: 330g | P: 250g | F: 65g
Fibre: 27
Notes:
Getting back into track with food and tracking after the break
---
Hormones & Androgens
Cycle Compounds:
Daily
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details:
LHS VG 27gx13mm
Peptides & Regenerative:
HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
Cagrilintide – 1mg PW
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)
Nebivolo – 5mg AM (@Helios Labs)
---
No changes
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 6h 9m Fair quality score of 69.
It was an earlier night and a decent sleep, still got up 2-3 times
Hydration: 4L water + electrolytes
---
Session Type: Legs
Warm-Up / Rehab: Foam roller and stretching
Main Lifts:
Leg Extension:
100kg x 10
127.5kg x 5, 6
Single leg press:
100kg x 10, 10 each side
Hack Squat:
80kg x 10, 10
Laying Leg Curl:
65kg x 6, 6
Straight Leg Deadlift:
110kg x 10, 10
Standing Calf Raise:
140kg x 12, 12
Seated Calf Raise:
140kg x 20, 20
Accessories:
Banded Pallof Press Rotation:
Black Band
2 x 10 each side
Plank:
2 x 1min
Rehab:
Trialling Pec stretches and trigger ball work to see if the arm niggles stems from a tight Pec
---
Pre-workout
1 scoop Discord Pump
1 scoop Night Warrior
2g salt
---
Training Notes:
Felt weak during this sesh, probably attributed to the sore leg/knee even though i rolled it out and did the stretches I normally do. I can normally do 10+ reps on max settings on most of the machines but not today. Still soldiered through the routine just having to try nurse the leg as best as possible. Still got a good pump and can notice more definition in the quad muscles.
Noticed a weird headache feeling near the end but my neck has been sore from a recent flare up. Could be related to the bulging disc, just something I'll have to continue to monitor. Im not to concerned as its been a fairly long time since I've last had these symptoms.
Energy/motivation:
Probably not as motivated as normal, but i did just get back from a 4+hr return trip to the city for a specialist appointment with one of the kids.
Coaching adjustments:
None
Miscellaneous thoughts:
Tomorrow will be a test for the arm, so far the stretches and trigger ball work "seems" to be having a postive effect. Still early days and I dont want to get to ahead of my self.
Coupl of meal prep pics from the weekend
View attachment 174401View attachment 174402
View attachment 174407
Love the kmart meal prep containers, I must have 150 of those bad boys - clean food too.
Week 18 Day 2 — Daily Log
Fasted Body Weight: 103.7 kg
Blood Pressure: 108/72
Steps: 6,375
Resting HR: 72 bpm
Notes:
Weight holding steady after the holiday break and lack of tracking.
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2905 kcal
Actual Macros: C: 330g | P: 250g | F: 65g
Fibre: 27
Notes:
Getting back into track with food and tracking after the break
---
Hormones & Androgens
Cycle Compounds:
Daily
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details:
LHS VG 27gx13mm
Peptides & Regenerative:
HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
Cagrilintide – 1mg PW
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)
Nebivolo – 5mg AM (@Helios Labs)
---
No changes
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 6h 9m Fair quality score of 69.
It was an earlier night and a decent sleep, still got up 2-3 times
Hydration: 4L water + electrolytes
---
Session Type: Legs
Warm-Up / Rehab: Foam roller and stretching
Main Lifts:
Leg Extension:
100kg x 10
127.5kg x 5, 6
Single leg press:
100kg x 10, 10 each side
Hack Squat:
80kg x 10, 10
Laying Leg Curl:
65kg x 6, 6
Straight Leg Deadlift:
110kg x 10, 10
Standing Calf Raise:
140kg x 12, 12
Seated Calf Raise:
140kg x 20, 20
Accessories:
Banded Pallof Press Rotation:
Black Band
2 x 10 each side
Plank:
2 x 1min
Rehab:
Trialling Pec stretches and trigger ball work to see if the arm niggles stems from a tight Pec
---
Pre-workout
1 scoop Discord Pump
1 scoop Night Warrior
2g salt
---
Training Notes:
Felt weak during this sesh, probably attributed to the sore leg/knee even though i rolled it out and did the stretches I normally do. I can normally do 10+ reps on max settings on most of the machines but not today. Still soldiered through the routine just having to try nurse the leg as best as possible. Still got a good pump and can notice more definition in the quad muscles.
Noticed a weird headache feeling near the end but my neck has been sore from a recent flare up. Could be related to the bulging disc, just something I'll have to continue to monitor. Im not to concerned as its been a fairly long time since I've last had these symptoms.
Energy/motivation:
Probably not as motivated as normal, but i did just get back from a 4+hr return trip to the city for a specialist appointment with one of the kids.
Coaching adjustments:
None
Miscellaneous thoughts:
Tomorrow will be a test for the arm, so far the stretches and trigger ball work "seems" to be having a postive effect. Still early days and I dont want to get to ahead of my self.
Coupl of meal prep pics from the weekend
View attachment 174401View attachment 174402
View attachment 174407
Super log brother. Love the detail in the food prep.and maco count. Training is detailed and hard-core brother. Hope the knee starts to clear up. Know all about that type of injury and it sucks.
Week 18 Day 2 — Daily Log
Fasted Body Weight: 103.7 kg
Blood Pressure: 108/72
Steps: 6,375
Resting HR: 72 bpm
Notes:
Weight holding steady after the holiday break and lack of tracking.
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2905 kcal
Actual Macros: C: 330g | P: 250g | F: 65g
Fibre: 27
Notes:
Getting back into track with food and tracking after the break
---
Hormones & Androgens
Cycle Compounds:
Daily
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details:
LHS VG 27gx13mm
Peptides & Regenerative:
HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
Cagrilintide – 1mg PW
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)
Nebivolo – 5mg AM (@Helios Labs)
---
No changes
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 6h 9m Fair quality score of 69.
It was an earlier night and a decent sleep, still got up 2-3 times
Hydration: 4L water + electrolytes
---
Session Type: Legs
Warm-Up / Rehab: Foam roller and stretching
Main Lifts:
Leg Extension:
100kg x 10
127.5kg x 5, 6
Single leg press:
100kg x 10, 10 each side
Hack Squat:
80kg x 10, 10
Laying Leg Curl:
65kg x 6, 6
Straight Leg Deadlift:
110kg x 10, 10
Standing Calf Raise:
140kg x 12, 12
Seated Calf Raise:
140kg x 20, 20
Accessories:
Banded Pallof Press Rotation:
Black Band
2 x 10 each side
Plank:
2 x 1min
Rehab:
Trialling Pec stretches and trigger ball work to see if the arm niggles stems from a tight Pec
---
Pre-workout
1 scoop Discord Pump
1 scoop Night Warrior
2g salt
---
Training Notes:
Felt weak during this sesh, probably attributed to the sore leg/knee even though i rolled it out and did the stretches I normally do. I can normally do 10+ reps on max settings on most of the machines but not today. Still soldiered through the routine just having to try nurse the leg as best as possible. Still got a good pump and can notice more definition in the quad muscles.
Noticed a weird headache feeling near the end but my neck has been sore from a recent flare up. Could be related to the bulging disc, just something I'll have to continue to monitor. Im not to concerned as its been a fairly long time since I've last had these symptoms.
Energy/motivation:
Probably not as motivated as normal, but i did just get back from a 4+hr return trip to the city for a specialist appointment with one of the kids.
Coaching adjustments:
None
Miscellaneous thoughts:
Tomorrow will be a test for the arm, so far the stretches and trigger ball work "seems" to be having a postive effect. Still early days and I dont want to get to ahead of my self.
Coupl of meal prep pics from the weekend
View attachment 174401View attachment 174402
View attachment 174407
Id say the red is from doing Seated Calf Raise in the Smith machine but I did start pinning it with KLOW last night. I am also working with Trumpy to diagnose and implement corrective movements
Yeah they go alright, glass ones could possibly be better. Cheers
Appreciate the feedbackSuper log brother. Love the detail in the food prep.and maco count. Training is detailed and hard-core brother. Hope the knee starts to clear up. Know all about that type of injury and it sucks.
. i should have started this 10yrs ago
28th January Nutrition PEDs & Peptides Side Effects & Adjustments: Support Supplements: Recovery & Health: Training: Notes:
Love the update brother. Training program, health matrices are sweet. Love Training with my missus as well. Can still be a bit hit and miss and she can whine about exercises she doesn't like, but still love having her there increasing in confidence each time. Quality log bro.
Week 18 Day 3 — Daily Log
Fasted Body Weight: 103.6 kg(-0.1kg)
Blood Pressure: 110/72
Steps: 8,245
Resting HR: 72 bpm
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2982 kcal
Actual Macros: C: 304g | P: 280g | F: 73g
Fibre: 27
Notes:
Getting back on track with food now im home
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details:
RHS Lat 27gx13mm
Peptides & Regenerative:
HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
Cagrilintide – 1mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)
Nebivolo – 5mg AM (@Helios Labs)
---
No changes
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA
Melatonin
---
Sleep: 5h 42m Fair quality score of 65.
Interesting sleep metrics, got up early with wife before she went to work. The only real difference was I doubled up on the Dr perscribed Melatonin, ill try thay again tonight. Had a 1hr nap on couch before taking kids to school.
Hydration: 5 L water + electrolytes
---
Session Type: Push
Warm-Up / Rehab: Daily perscribed
Main Lifts:
DB Bench Press:
70kg x 10
100kg x 8, 6
BB Bench Press:
100kg x 7
120kg x 3
100kg x 5
DB Chest Fly:
35kg x 10
40kg x 10, 10, 10
DB Lateral Raise:
35kg x 10, 10, 10
Cable Upright Row:
38.75kg x 10
41.25kg x 10, 10
48.75kg x 6 (max stack)
Tricep Pushdown:
48.75kg x 12
58.75kg x 12, 12 (max stack + 10kg extra plates)
Single Arm Tri Extension:
13.75kg x 15, 15 each side
Accessories:
TVA Drills:
2 x 20 each side
Russian Twists:
10kg x 20, 20 each side
Cardio:
Assault bike
1 min on 1 min off 5 rounds keeping cadence at 70
Stairs master
5 min level 7
Treadmill
20mins 3 deg 4.5km
---
Pre-workout
1 scoop Disorder Pump
1 scoop Night Warrior
1 scoop Warrior
3g AAKG
3g Citrulline Malate
2g salt
400mg Beetrrot Extract
---
Training Notes:
Another day of feeling weak, unsure on why. Had a really good sweat up though, dripping off of me all sesh. Trained with the wife again, she is really starting to grow in confidence with the movements and moving around the gym in general on her own now which is awesome.
Did a fair bit of pec stretches and trigger ball work, kinda felt like less aggravation in the arm. I know its early days but its starting to look promising.
Energy/motivation:
Better day today, could just be a rebound from the trip away.
Coaching adjustments:
None
Miscellaneous thoughts:
Could it be the lack of carbs PWO that's causing the "weakness" feeling ?
lets see how you doId say the red is from doing Seated Calf Raise in the Smith machine but I did start pinning it with KLOW last night. I am also working with Trumpy to diagnose and implement corrective movements
If you keep feeling weak consider doing a deload @Wookie
Week 18 Day 3 — Daily Log
Fasted Body Weight: 103.6 kg(-0.1kg)
Blood Pressure: 110/72
Steps: 8,245
Resting HR: 72 bpm
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2982 kcal
Actual Macros: C: 304g | P: 280g | F: 73g
Fibre: 27
Notes:
Getting back on track with food now im home
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details:
RHS Lat 27gx13mm
Peptides & Regenerative:
HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
Cagrilintide – 1mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)
Nebivolo – 5mg AM (@Helios Labs)
---
No changes
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA
Melatonin
---
Sleep: 5h 42m Fair quality score of 65.
Interesting sleep metrics, got up early with wife before she went to work. The only real difference was I doubled up on the Dr perscribed Melatonin, ill try thay again tonight. Had a 1hr nap on couch before taking kids to school.
Hydration: 5 L water + electrolytes
---
Session Type: Push
Warm-Up / Rehab: Daily perscribed
Main Lifts:
DB Bench Press:
70kg x 10
100kg x 8, 6
BB Bench Press:
100kg x 7
120kg x 3
100kg x 5
DB Chest Fly:
35kg x 10
40kg x 10, 10, 10
DB Lateral Raise:
35kg x 10, 10, 10
Cable Upright Row:
38.75kg x 10
41.25kg x 10, 10
48.75kg x 6 (max stack)
Tricep Pushdown:
48.75kg x 12
58.75kg x 12, 12 (max stack + 10kg extra plates)
Single Arm Tri Extension:
13.75kg x 15, 15 each side
Accessories:
TVA Drills:
2 x 20 each side
Russian Twists:
10kg x 20, 20 each side
Cardio:
Assault bike
1 min on 1 min off 5 rounds keeping cadence at 70
Stairs master
5 min level 7
Treadmill
20mins 3 deg 4.5km
---
Pre-workout
1 scoop Disorder Pump
1 scoop Night Warrior
1 scoop Warrior
3g AAKG
3g Citrulline Malate
2g salt
400mg Beetrrot Extract
---
Training Notes:
Another day of feeling weak, unsure on why. Had a really good sweat up though, dripping off of me all sesh. Trained with the wife again, she is really starting to grow in confidence with the movements and moving around the gym in general on her own now which is awesome.
Did a fair bit of pec stretches and trigger ball work, kinda felt like less aggravation in the arm. I know its early days but its starting to look promising.
Energy/motivation:
Better day today, could just be a rebound from the trip away.
Coaching adjustments:
None
Miscellaneous thoughts:
Could it be the lack of carbs PWO that's causing the "weakness" feeling ?
Weekly Review — Gain Phase | Week 18 (Week ending 25th January) Baseline & Overview Nutrition Recovery & Health
Great update bro. Added a lot of new info and love the images. Things are going really well at present. Keep focus on your journey brother
---
Starting Weight: 105.3g
Current Weight: 105kg (-0.3kg)
Estimated Body Fat: ~12-13%
Average Sleep: ~ 6hrs 35m/night(-1hr 5mins)
Average Steps: ~ 7,264per day
Average Resting HR: 74bpm(no change)
Average High HR: 115bpm(+2bpm)
BP (avg): ~108/72
Measurements:
View attachment 177028
---
Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: 2802
Average Macros: C 294 g | P 246 g | F 66 g
Fibre: ~ 24g
Hydration: 4 L daily + electrolytes
Notes:
First week back tracking, newd to increase carbs more most of which will e aroumd the training window.
---
Sleep:
Average 6hrs 35min, a 1hr 20min decrease. Sleep has been I feel better again this week, with some scores in the 70 range which hasnt happend dor a long time. Getting back into the school routine and time management in the evening will have impacted overall time slept
Digestion:
Still no change here.
Energy:
Energy has been good all week, do get some bouts of drowsiness if I chill on the couch around Midday sometimes.
Weight:
Basically no change being only 300g, interestingly earlier this week i did get as low as 102.9kg.
Injuries:
Right arm niggle is ongoing, it feels not to bad atm due to pec streatches and pec smash with a trigger ball. What i have noticed is in general movements where it used to hurt its not, so fingers crossed. Ill continue to work it and monitor.
The knee issue which I belive is the Sartorius muscle could also be overactive VMO. I am discussing with trumpy about both problems and how to rectify. This is still ongoing, I have started to inject KLOW into the VMO each evening with a peptide pen
Hydration:
5L + electrolytes per day
Water has been increased back to 5L a day
Bloods:
No change yet
Training:
A very good week of training, had 2 days where I felt "weak" but I think that was related to no carbs pre-training. The next 2 I did with carbs and felt much better.
Conclusion:
Week 18 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep
A good week of training and returning to normality. With school returning our routine is embedded right from day one, with training being after school while the kids are doing their activities. Markers and metrics are still holding solid considering its now 18 weeks in on the loading Im taking. Still no need for any medical aids to control health markers like BP.
Highlights:
- Strong week of training
- Sleep is still showing signs of improvement
- Routine back in place
Improvement opportunities:
- Focus on hitting target calories
- Working around the niggles to maintain optimal training load.
Next Week:
- Focus on achieving macros.
---
Cheers mateGreat update bro. Added a lot of new info and love the images. Things are going really well at present. Keep focus on your journey brother
Right arm issue how serious?
---
Starting Weight: 105.3g
Current Weight: 105kg (-0.3kg)
Estimated Body Fat: ~12-13%
Average Sleep: ~ 6hrs 35m/night(-1hr 5mins)
Average Steps: ~ 7,264per day
Average Resting HR: 74bpm(no change)
Average High HR: 115bpm(+2bpm)
BP (avg): ~108/72
Measurements:
View attachment 177028
---
Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: 2802
Average Macros: C 294 g | P 246 g | F 66 g
Fibre: ~ 24g
Hydration: 4 L daily + electrolytes
Notes:
First week back tracking, newd to increase carbs more most of which will e aroumd the training window.
---
Sleep:
Average 6hrs 35min, a 1hr 20min decrease. Sleep has been I feel better again this week, with some scores in the 70 range which hasnt happend dor a long time. Getting back into the school routine and time management in the evening will have impacted overall time slept
Digestion:
Still no change here.
Energy:
Energy has been good all week, do get some bouts of drowsiness if I chill on the couch around Midday sometimes.
Weight:
Basically no change being only 300g, interestingly earlier this week i did get as low as 102.9kg.
Injuries:
Right arm niggle is ongoing, it feels not to bad atm due to pec streatches and pec smash with a trigger ball. What i have noticed is in general movements where it used to hurt its not, so fingers crossed. Ill continue to work it and monitor.
The knee issue which I belive is the Sartorius muscle could also be overactive VMO. I am discussing with trumpy about both problems and how to rectify. This is still ongoing, I have started to inject KLOW into the VMO each evening with a peptide pen
Hydration:
5L + electrolytes per day
Water has been increased back to 5L a day
Bloods:
No change yet
Training:
A very good week of training, had 2 days where I felt "weak" but I think that was related to no carbs pre-training. The next 2 I did with carbs and felt much better.
Conclusion:
Week 18 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep
A good week of training and returning to normality. With school returning our routine is embedded right from day one, with training being after school while the kids are doing their activities. Markers and metrics are still holding solid considering its now 18 weeks in on the loading Im taking. Still no need for any medical aids to control health markers like BP.
Highlights:
- Strong week of training
- Sleep is still showing signs of improvement
- Routine back in place
Improvement opportunities:
- Focus on hitting target calories
- Working around the niggles to maintain optimal training load.
Next Week:
- Focus on achieving macros.
---
Im unsure how serious, its been continuous for about a year now. One point thought it was tennis/golf elbow, then thought a nerve glide issue now im thinking with Trumpys help it could be Pec related
how about you get a scan on the pec possible on your budget? @WookieIm unsure how serious, its been continuous for about a year now. One point thought it was tennis/golf elbow, then thought a nerve glide issue now im thinking with Trumpys help it could be Pec related
Carbs need to be higher, im going to push hard for the next 4-6 weeks and forget about what the scales say, I think that's been half my problem. Dont want to be a Faty again, but scale numbers dont mean that body shape and health does.
Its possible, I had scans on the arm and no issues with tendons. With the pec it dosnt hurt, I think its just tight. Have been getting the trigger ball into it and my goodness there are some sensitive areas
. I have dr vist next week and will look at getting a referral
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