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Female Log Female Recomp and Performance Cycle Log HGH, Retatrutide, Anavar - sponsored by R&D Pharma
- Thread starter Panda22
- Start date
Pigsy
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Now this, i want to see
Perfect way to train for a double! See, you ARE Dani Speegle... do it and upload a quick video. I think the only thing I'd even attempt go get on you is some cheesy kumora, otherwise I'd be in for an ass kicking. I love it
Day 2 week Three
Cycle
3iu HGH nightly
1mg Reta pinned on Mondays.
Week four I plan to tirate up to 2mg of Reta
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk.
Training focus
AM chest
Plate loaded incline chest press
1x8 60kg, 2x8 55kg, 1x8 50kg
Incline pec fly machine
2x8 10kg, 2x8 15kg
Plate loaded dual press cross over (photo attached)
4x8 70kg
Tricep dips
4x8 body weight focusing on depth
PM BJJ.
Dismal steps today - work was intense and didn’t allow for it.
Sleep
A couple of nights now I’ve had trouble falling asleep which is a bit of a pain. I try not to look at the clock so I don’t stress myself about how late it might be. That being said. I am STILL waking up fresh and rested. It’s a miracle
Feeling
Feeling great!
I’ve noticed some new definition coming through in my lower back when doing back engagement exercises (pull ups, the dual cross over, etc) which is cool!
Incline chest press was a challenge today and almost broke my spirit. I had assumed I could push the same weight as a standard chest press. Boy was I wrong. I had to google if that was normal or if I woke up weak
Other than that menti b I’m feeling great.
I’m planning going up to 2mg of Reta on week four. So far I’ve tolerated it really well and think I’m well placed but not yet saturated.
Cycle
3iu HGH nightly
1mg Reta pinned on Mondays.
Week four I plan to tirate up to 2mg of Reta
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk.
Training focus
AM chest
Plate loaded incline chest press
1x8 60kg, 2x8 55kg, 1x8 50kg
Incline pec fly machine
2x8 10kg, 2x8 15kg
Plate loaded dual press cross over (photo attached)
4x8 70kg
Tricep dips
4x8 body weight focusing on depth
PM BJJ.
Dismal steps today - work was intense and didn’t allow for it.
Sleep
A couple of nights now I’ve had trouble falling asleep which is a bit of a pain. I try not to look at the clock so I don’t stress myself about how late it might be. That being said. I am STILL waking up fresh and rested. It’s a miracle
Feeling
Feeling great!
I’ve noticed some new definition coming through in my lower back when doing back engagement exercises (pull ups, the dual cross over, etc) which is cool!
Incline chest press was a challenge today and almost broke my spirit. I had assumed I could push the same weight as a standard chest press. Boy was I wrong. I had to google if that was normal or if I woke up weak
Other than that menti b I’m feeling great.
I’m planning going up to 2mg of Reta on week four. So far I’ve tolerated it really well and think I’m well placed but not yet saturated.
LevButlerov
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bad sleep is not good sister @Panda22 are you taking sleep aids?Day 2 week Three
Cycle
3iu HGH nightly
1mg Reta pinned on Mondays.
Week four I plan to tirate up to 2mg of Reta
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk.
Training focus
AM chest
Plate loaded incline chest press
1x8 60kg, 2x8 55kg, 1x8 50kg
Incline pec fly machine
2x8 10kg, 2x8 15kg
Plate loaded dual press cross over (photo attached)
4x8 70kg
Tricep dips
4x8 body weight focusing on depth
PM BJJ.
Dismal steps today - work was intense and didn’t allow for it.
Sleep
A couple of nights now I’ve had trouble falling asleep which is a bit of a pain. I try not to look at the clock so I don’t stress myself about how late it might be. That being said. I am STILL waking up fresh and rested. It’s a miracle
Feeling
Feeling great!
I’ve noticed some new definition coming through in my lower back when doing back engagement exercises (pull ups, the dual cross over, etc) which is cool!
Incline chest press was a challenge today and almost broke my spirit. I had assumed I could push the same weight as a standard chest press. Boy was I wrong. I had to google if that was normal or if I woke up weak
Other than that menti b I’m feeling great.
I’m planning going up to 2mg of Reta on week four. So far I’ve tolerated it really well and think I’m well placed but not yet saturated.View attachment 177988
nice back very tight!
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67
Not currently.
I’m giving myself the remainder of the week to attempt to sort it out myself with things like taking the magnesium slightly earlier, reading my book before bed (rather than scrolling Instagram
), etc.After that if it’s still an issue I’m open to exploring melatonin or something to see if I can break this becoming a habit.
A
Love the log layout, u and the other girls definitely know how to write up a log, farkkk, hahaha,
Hopefully u can sort the sleep issue soon, but as u said if u cant, theres always something u can take for it, obviously taking nothing would be best, fingers crossed for u homie
Awesome effort on the tricep dips PandaDay 2 week Three
Cycle
3iu HGH nightly
1mg Reta pinned on Mondays.
Week four I plan to tirate up to 2mg of Reta
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk.
Training focus
AM chest
Plate loaded incline chest press
1x8 60kg, 2x8 55kg, 1x8 50kg
Incline pec fly machine
2x8 10kg, 2x8 15kg
Plate loaded dual press cross over (photo attached)
4x8 70kg
Tricep dips
4x8 body weight focusing on depth
PM BJJ.
Dismal steps today - work was intense and didn’t allow for it.
Sleep
A couple of nights now I’ve had trouble falling asleep which is a bit of a pain. I try not to look at the clock so I don’t stress myself about how late it might be. That being said. I am STILL waking up fresh and rested. It’s a miracle
Feeling
Feeling great!
I’ve noticed some new definition coming through in my lower back when doing back engagement exercises (pull ups, the dual cross over, etc) which is cool!
Incline chest press was a challenge today and almost broke my spirit. I had assumed I could push the same weight as a standard chest press. Boy was I wrong. I had to google if that was normal or if I woke up weak
Other than that menti b I’m feeling great.
I’m planning going up to 2mg of Reta on week four. So far I’ve tolerated it really well and think I’m well placed but not yet saturated.View attachment 177988
Love the log layout, u and the other girls definitely know how to write up a log, farkkk, hahaha,
Hopefully u can sort the sleep issue soon, but as u said if u cant, theres always something u can take for it, obviously taking nothing would be best, fingers crossed for u homie
Great update and pic!Day 2 week Three
Cycle
3iu HGH nightly
1mg Reta pinned on Mondays.
Week four I plan to tirate up to 2mg of Reta
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk.
Training focus
AM chest
Plate loaded incline chest press
1x8 60kg, 2x8 55kg, 1x8 50kg
Incline pec fly machine
2x8 10kg, 2x8 15kg
Plate loaded dual press cross over (photo attached)
4x8 70kg
Tricep dips
4x8 body weight focusing on depth
PM BJJ.
Dismal steps today - work was intense and didn’t allow for it.
Sleep
A couple of nights now I’ve had trouble falling asleep which is a bit of a pain. I try not to look at the clock so I don’t stress myself about how late it might be. That being said. I am STILL waking up fresh and rested. It’s a miracle
Feeling
Feeling great!
I’ve noticed some new definition coming through in my lower back when doing back engagement exercises (pull ups, the dual cross over, etc) which is cool!
Incline chest press was a challenge today and almost broke my spirit. I had assumed I could push the same weight as a standard chest press. Boy was I wrong. I had to google if that was normal or if I woke up weak
Other than that menti b I’m feeling great.
I’m planning going up to 2mg of Reta on week four. So far I’ve tolerated it really well and think I’m well placed but not yet saturated.View attachment 177988
That's beyond definition that's getting to super low body fat for a female and seeing the striation structure of the lower back... crazy.
Haha you say AM=workout and PM=BJJ and still find something is dismal... I love this! Setting the standard even when your day is all out work, a true EVO warrior.
Sweet chest workout @Panda22 . Are you taking anything to help you sleep? You mentioned it, and it is very noticeable, your lower back is starting to shred there. The definition in your upper back isDay 2 week Three
Cycle
3iu HGH nightly
1mg Reta pinned on Mondays.
Week four I plan to tirate up to 2mg of Reta
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk.
Training focus
AM chest
Plate loaded incline chest press
1x8 60kg, 2x8 55kg, 1x8 50kg
Incline pec fly machine
2x8 10kg, 2x8 15kg
Plate loaded dual press cross over (photo attached)
4x8 70kg
Tricep dips
4x8 body weight focusing on depth
PM BJJ.
Dismal steps today - work was intense and didn’t allow for it.
Sleep
A couple of nights now I’ve had trouble falling asleep which is a bit of a pain. I try not to look at the clock so I don’t stress myself about how late it might be. That being said. I am STILL waking up fresh and rested. It’s a miracle
Feeling
Feeling great!
I’ve noticed some new definition coming through in my lower back when doing back engagement exercises (pull ups, the dual cross over, etc) which is cool!
Incline chest press was a challenge today and almost broke my spirit. I had assumed I could push the same weight as a standard chest press. Boy was I wrong. I had to google if that was normal or if I woke up weak
Other than that menti b I’m feeling great.
I’m planning going up to 2mg of Reta on week four. So far I’ve tolerated it really well and think I’m well placed but not yet saturated.View attachment 177988
sister 
Sweet chest workout @Panda22 . Are you taking anything to help you sleep? You mentioned it, and it is very noticeable, your lower back is starting to shred there. The definition in your upper back is
Not yet! I’m giving myself the week to try and get on top of it given it’s only been a couple of nights of trouble falling asleep - once I am asleep I’m out.
If it’s persistent then I’ll explore some options to break the habit.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
I would add more sleep aids think zinc magnesium glycine and valerianNot currently.
I’m giving myself the remainder of the week to attempt to sort it out myself with things like taking the magnesium slightly earlier, reading my book before bed (rather than scrolling Instagram
After that if it’s still an issue I’m open to exploring melatonin or something to see if I can break this becoming a habit.
@Panda22
As you mentioned improving sleep hygiene first before supplementation. Could be a little unknown stress though ride the week and and seeA couple of nights now I’ve had trouble falling asleep which is a bit of a pain. I try not to look at the clock so I don’t stress myself about how late it might be. That being said. I am STILL waking up fresh and rested. It’s a miracle
One of the best backs on eve right now
Going from 1mg-2mg reta?
Love that workout layout
Always so impressed by your back definition! Lat & rear delt gains really starting to show now tooDay 2 week Three
Cycle
3iu HGH nightly
1mg Reta pinned on Mondays.
Week four I plan to tirate up to 2mg of Reta
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk.
Training focus
AM chest
Plate loaded incline chest press
1x8 60kg, 2x8 55kg, 1x8 50kg
Incline pec fly machine
2x8 10kg, 2x8 15kg
Plate loaded dual press cross over (photo attached)
4x8 70kg
Tricep dips
4x8 body weight focusing on depth
PM BJJ.
Dismal steps today - work was intense and didn’t allow for it.
Sleep
A couple of nights now I’ve had trouble falling asleep which is a bit of a pain. I try not to look at the clock so I don’t stress myself about how late it might be. That being said. I am STILL waking up fresh and rested. It’s a miracle
Feeling
Feeling great!
I’ve noticed some new definition coming through in my lower back when doing back engagement exercises (pull ups, the dual cross over, etc) which is cool!
Incline chest press was a challenge today and almost broke my spirit. I had assumed I could push the same weight as a standard chest press. Boy was I wrong. I had to google if that was normal or if I woke up weak
Other than that menti b I’m feeling great.
I’m planning going up to 2mg of Reta on week four. So far I’ve tolerated it really well and think I’m well placed but not yet saturated.View attachment 177988
I’m taking 1mg of Reta and I was just on holidays for the week on the Gold Coast.
Well I took 1.5mg before leaving for that 8 days. And I think I got hit with some low blood sugar . Was getting a bit dizzy for a few days there. That being said my diet wasn’t 100 while away and also didn’t eat enough.
Make sure you monitor yours if increasing to 2mg
I don’t know how @Allupfromhere tolerates 4mg ?
I guess it’s in the timing of day, carbs , proteins , he does have a great coach
Well I took 1.5mg before leaving for that 8 days. And I think I got hit with some low blood sugar . Was getting a bit dizzy for a few days there. That being said my diet wasn’t 100 while away and also didn’t eat enough.
Make sure you monitor yours if increasing to 2mg
I don’t know how @Allupfromhere tolerates 4mg ?
I guess it’s in the timing of day, carbs , proteins , he does have a great coach
Nice update.Day 2 week Three
Cycle
3iu HGH nightly
1mg Reta pinned on Mondays.
Week four I plan to tirate up to 2mg of Reta
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk.
Training focus
AM chest
Plate loaded incline chest press
1x8 60kg, 2x8 55kg, 1x8 50kg
Incline pec fly machine
2x8 10kg, 2x8 15kg
Plate loaded dual press cross over (photo attached)
4x8 70kg
Tricep dips
4x8 body weight focusing on depth
PM BJJ.
Dismal steps today - work was intense and didn’t allow for it.
Sleep
A couple of nights now I’ve had trouble falling asleep which is a bit of a pain. I try not to look at the clock so I don’t stress myself about how late it might be. That being said. I am STILL waking up fresh and rested. It’s a miracle
Feeling
Feeling great!
I’ve noticed some new definition coming through in my lower back when doing back engagement exercises (pull ups, the dual cross over, etc) which is cool!
Incline chest press was a challenge today and almost broke my spirit. I had assumed I could push the same weight as a standard chest press. Boy was I wrong. I had to google if that was normal or if I woke up weak
Other than that menti b I’m feeling great.
I’m planning going up to 2mg of Reta on week four. So far I’ve tolerated it really well and think I’m well placed but not yet saturated.View attachment 177988
I'm trying to workout how that machine works.
On the sleep, is it possible you need a de-load/back-off week?
Woah, absolutely crazy body babe!Day seven week Two
Hey Evo fam, week two done and dusted - stronger, leaner, slightly obsessed with benching, and seriously grateful for the crew in here pushing me along.
Cycle
3iu HGH nightly
1mg Reta pinned on Mondays.
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk.
Training focus
AM bench press
Today I took the opportunity to work on bench pressing - a movement I’m relatively new to and have a way to go as far as learning and refining my technique.
I hit a new personal best today and benched 75kg!
Running on this high I immediately went for 80kg and failed twice - 80kg is not my new goal and will haunt me until I get a chance to chase it down again
10k steps
Weight
71kg
2kg down with muscle mass holding strong
Sleep
Sleep is still really good, what’s surprising me at the moment is despite the asking a couple of times through the night, I’m still waking up in the morning feeling really well rested. Previous having woken through the night would slightly stress me as I knew I’d likely suffer trying to wake in the morning.
Feeling
week two has been a killer week for me and I couldn’t be more please!
I’m feeling grateful all around for what I’ve personally achieved in training and for everyone on the forum who has engaged with me and followed along, taking time out of your day to read my log.
I’ve had some great feedback already and made adjustments - it’s incredible to have so many people available here with a wealth of information and a willingness to share.
I’m stoked for week three to start tomorrow!
As always end of week progress pics attached
Shout out to @R&Dpharma for the amazing cycle and to @RGSX for welcoming to their team for the new HER range
That bench press (and your pull up video) is super impressive.
You are really an incredible athlete. You have the athleticism to match your physique!
I think that’s the likely cause! Last night was less of an issue. Here’s hoping it trends back to normal by end of week!As you mentioned improving sleep hygiene first before supplementation. Could be a little unknown stress though ride the week and and see
One of the best backs on eve right now
Going from 1mg-2mg reta?
Love that workout layout
That’s right. Going up from 1-2 for week 4.
Thank you!! Eventually I’ll get my legs to catch up on the goalAlways so impressed by your back definition! Lat & rear delt gains really starting to show now too
Your BSS technique will be an excellent gateway to that!
It’s an amazing machine. Hulk movements on every rep!
Thank you
It’s nice when the physique matches up to the work we put in
Day 3 week Three
Cycle
3iu HGH nightly
1mg Reta pinned on Mondays.
Week four I plan to tirate up to 2mg of Reta
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk.
Training focus
AM Legs
PM BJJ
Gym
DB RDL
4x8 slow tempo 50kg
Front squats
1x5 50kg
1x5 60kg
1x5 70kg
3x5 75kg
1x3 80kg
1x3 85kg
PM BJJ.
10k steps
Sleep
Last night I didn’t have much trouble falling asleep, got a good nights sleep and woke up feeling good. Hoping that’s a sign of trending back to ease of falling asleep
Feeling
Feeling great!
Since my hip surgery I’ve been working on squat depth and symmetry. Pre-op I couldn’t reach depth at all (and hadn’t for many many years) which meant my hip flexors, iliopsoas, adductors and abductors had never been under load in those ranges. Early post-op one side was compensating, but I’m now able to progress the weight while maintaining stability through both legs
Before surgery I couldn’t squat at all. I only started squatting in October last year. Right now I prefer front squats because they support posture, hip flexion, and trunk strength, which translates better to my BJJ base.
Next week I’ll be chasing down reps at 90kg
Cycle
3iu HGH nightly
1mg Reta pinned on Mondays.
Week four I plan to tirate up to 2mg of Reta
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk.
Training focus
AM Legs
PM BJJ
Gym
DB RDL
4x8 slow tempo 50kg
Front squats
1x5 50kg
1x5 60kg
1x5 70kg
3x5 75kg
1x3 80kg
1x3 85kg
PM BJJ.
10k steps
Sleep
Last night I didn’t have much trouble falling asleep, got a good nights sleep and woke up feeling good. Hoping that’s a sign of trending back to ease of falling asleep
Feeling
Feeling great!
Since my hip surgery I’ve been working on squat depth and symmetry. Pre-op I couldn’t reach depth at all (and hadn’t for many many years) which meant my hip flexors, iliopsoas, adductors and abductors had never been under load in those ranges. Early post-op one side was compensating, but I’m now able to progress the weight while maintaining stability through both legs
Before surgery I couldn’t squat at all. I only started squatting in October last year. Right now I prefer front squats because they support posture, hip flexion, and trunk strength, which translates better to my BJJ base.
Next week I’ll be chasing down reps at 90kg
That is an impressive load on the front squats @Panda22 . Surgery worked a treat it seems. Great updateDay 3 week Three
Cycle
3iu HGH nightly
1mg Reta pinned on Mondays.
Week four I plan to tirate up to 2mg of Reta
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk.
Training focus
AM Legs
PM BJJ
Gym
DB RDL
4x8 slow tempo 50kg
Front squats
1x5 50kg
1x5 60kg
1x5 70kg
3x5 75kg
1x3 80kg
1x3 85kg
PM BJJ.
10k steps
Sleep
Last night I didn’t have much trouble falling asleep, got a good nights sleep and woke up feeling good. Hoping that’s a sign of trending back to ease of falling asleep
Feeling
Feeling great!
Since my hip surgery I’ve been working on squat depth and symmetry. Pre-op I couldn’t reach depth at all (and hadn’t for many many years) which meant my hip flexors, iliopsoas, adductors and abductors had never been under load in those ranges. Early post-op one side was compensating, but I’m now able to progress the weight while maintaining stability through both legs
Before surgery I couldn’t squat at all. I only started squatting in October last year. Right now I prefer front squats because they support posture, hip flexion, and trunk strength, which translates better to my BJJ base.
Next week I’ll be chasing down reps at 90kg
What was your surgery?Day 3 week Three
Cycle
3iu HGH nightly
1mg Reta pinned on Mondays.
Week four I plan to tirate up to 2mg of Reta
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk.
Training focus
AM Legs
PM BJJ
Gym
DB RDL
4x8 slow tempo 50kg
Front squats
1x5 50kg
1x5 60kg
1x5 70kg
3x5 75kg
1x3 80kg
1x3 85kg
PM BJJ.
10k steps
Sleep
Last night I didn’t have much trouble falling asleep, got a good nights sleep and woke up feeling good. Hoping that’s a sign of trending back to ease of falling asleep
Feeling
Feeling great!
Since my hip surgery I’ve been working on squat depth and symmetry. Pre-op I couldn’t reach depth at all (and hadn’t for many many years) which meant my hip flexors, iliopsoas, adductors and abductors had never been under load in those ranges. Early post-op one side was compensating, but I’m now able to progress the weight while maintaining stability through both legs
Before surgery I couldn’t squat at all. I only started squatting in October last year. Right now I prefer front squats because they support posture, hip flexion, and trunk strength, which translates better to my BJJ base.
Next week I’ll be chasing down reps at 90kg
Awesome work on the front squats! Such an underrated exercise. I never see anyone doing them for some reason. 85kg is impressive!
So underrated, and a greater level of difficulty!
I had surgery for an impingement and labral tear
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
85kg on front squat thats impressive sisterDay 3 week Three
Cycle
3iu HGH nightly
1mg Reta pinned on Mondays.
Week four I plan to tirate up to 2mg of Reta
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk.
Training focus
AM Legs
PM BJJ
Gym
DB RDL
4x8 slow tempo 50kg
Front squats
1x5 50kg
1x5 60kg
1x5 70kg
3x5 75kg
1x3 80kg
1x3 85kg
PM BJJ.
10k steps
Sleep
Last night I didn’t have much trouble falling asleep, got a good nights sleep and woke up feeling good. Hoping that’s a sign of trending back to ease of falling asleep
Feeling
Feeling great!
Since my hip surgery I’ve been working on squat depth and symmetry. Pre-op I couldn’t reach depth at all (and hadn’t for many many years) which meant my hip flexors, iliopsoas, adductors and abductors had never been under load in those ranges. Early post-op one side was compensating, but I’m now able to progress the weight while maintaining stability through both legs
Before surgery I couldn’t squat at all. I only started squatting in October last year. Right now I prefer front squats because they support posture, hip flexion, and trunk strength, which translates better to my BJJ base.
Next week I’ll be chasing down reps at 90kg
@Panda22 thats a hard one for later lower body work but happy to hear you're recovering.
Crazy weight you’re moving for front squats, so impressive!Day 3 week Three
Cycle
3iu HGH nightly
1mg Reta pinned on Mondays.
Week four I plan to tirate up to 2mg of Reta
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk.
Training focus
AM Legs
PM BJJ
Gym
DB RDL
4x8 slow tempo 50kg
Front squats
1x5 50kg
1x5 60kg
1x5 70kg
3x5 75kg
1x3 80kg
1x3 85kg
PM BJJ.
10k steps
Sleep
Last night I didn’t have much trouble falling asleep, got a good nights sleep and woke up feeling good. Hoping that’s a sign of trending back to ease of falling asleep
Feeling
Feeling great!
Since my hip surgery I’ve been working on squat depth and symmetry. Pre-op I couldn’t reach depth at all (and hadn’t for many many years) which meant my hip flexors, iliopsoas, adductors and abductors had never been under load in those ranges. Early post-op one side was compensating, but I’m now able to progress the weight while maintaining stability through both legs
Before surgery I couldn’t squat at all. I only started squatting in October last year. Right now I prefer front squats because they support posture, hip flexion, and trunk strength, which translates better to my BJJ base.
Next week I’ll be chasing down reps at 90kg
I wonder if adding some accessory or uni-lateral leg work would help in the lead-up to some of the compound lifts to help with imbalances and pre-fatigue/ activate the muscles? E.g. add/ abductors, uni-lateral ham curls, leg extension, etc. 
Great pick up!Crazy weight you’re moving for front squats, so impressive!
I have a whole physio based routine I do to support and correct this
both for pre lifting movements and for ongoing fixes. I’ve lucked out with a Physio that has a comprehensive weight lifting background!
Thank you!!85kg on front squat thats impressive sister
thats a hard one for later lower body work but happy to hear you're recovering.
It’s an incredible improvement for me!
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
No I haven’t but I’m so keen to! I’ll need to start learning the technique!
At this stage I’d prefer to keep my neck
the squat weight and volume is wild!Day 3 week Three
Cycle
3iu HGH nightly
1mg Reta pinned on Mondays.
Week four I plan to tirate up to 2mg of Reta
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk.
Training focus
AM Legs
PM BJJ
Gym
DB RDL
4x8 slow tempo 50kg
Front squats
1x5 50kg
1x5 60kg
1x5 70kg
3x5 75kg
1x3 80kg
1x3 85kg
PM BJJ.
10k steps
Sleep
Last night I didn’t have much trouble falling asleep, got a good nights sleep and woke up feeling good. Hoping that’s a sign of trending back to ease of falling asleep
Feeling
Feeling great!
Since my hip surgery I’ve been working on squat depth and symmetry. Pre-op I couldn’t reach depth at all (and hadn’t for many many years) which meant my hip flexors, iliopsoas, adductors and abductors had never been under load in those ranges. Early post-op one side was compensating, but I’m now able to progress the weight while maintaining stability through both legs
Before surgery I couldn’t squat at all. I only started squatting in October last year. Right now I prefer front squats because they support posture, hip flexion, and trunk strength, which translates better to my BJJ base.
Next week I’ll be chasing down reps at 90kg
do you think being super strong helps in your BJJ?
With a front squat as strong as yours it should translate well into a zercher squat but ya gotta find the comfortable spotNo I haven’t but I’m so keen to! I’ll need to start learning the technique!
At this stage I’d prefer to keep my neck
Not currently.
I’m giving myself the remainder of the week to attempt to sort it out myself with things like taking the magnesium slightly earlier, reading my book before bed (rather than scrolling Instagram
After that if it’s still an issue I’m open to exploring melatonin or something to see if I can break this becoming a habit.
Limiting blue light exposure as you get into the afternoon, limits on phone usage (mine goes into relax mode - no social media)
Keep on reading thats a great habit, try not to eat too late.
Ive just implemented 1mg melatonin back in to help bring my circadian rhythm on a bit earlier. (This is likely all you'll need and its an equivalent replacement dosage)
Id say do those things first then if there's still issues dig deeper
Great question!!
It’s not a straightforward answer though
It’s not essential and there are diminishing returns. For my style I play a lot of pressure which it helps, but technique should matter more (within reason).
Day 5 week Three
Cycle
3iu HGH nightly
1mg Reta pinned on Mondays.
Week four I plan to tirate up to 2mg of Reta
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk.
Training focus
AM Mix
Pull ups
8, 6, 5, 5
Landmine single arm press
Bar + 15kg plate
3x6
Curtsy lunge landmine - focusing on explosive knee drive up
Bar + 20kg plate
3x8
Bilateral chest supported db row
3x8 17.5 kg dbs
Hack squat machine
3x8
70kg
10k steps
Nutrition
I eat the same meals daily so this is it on repeat.
Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)
Sleep
Back on track!!
Feeling
Feeling really good. My energy is remaining consistent. No sides experience and BG has been stable and consistent.
Body’s feeling really strong and I’ve had an awesome week of training!
Epic lead into the weekend
Thanks for reading along!
Cycle
3iu HGH nightly
1mg Reta pinned on Mondays.
Week four I plan to tirate up to 2mg of Reta
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk.
Training focus
AM Mix
Pull ups
8, 6, 5, 5
Landmine single arm press
Bar + 15kg plate
3x6
Curtsy lunge landmine - focusing on explosive knee drive up
Bar + 20kg plate
3x8
Bilateral chest supported db row
3x8 17.5 kg dbs
Hack squat machine
3x8
70kg
10k steps
Nutrition
I eat the same meals daily so this is it on repeat.
Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)
Sleep
Back on track!!
Feeling
Feeling really good. My energy is remaining consistent. No sides experience and BG has been stable and consistent.
Body’s feeling really strong and I’ve had an awesome week of training!
Epic lead into the weekend
Thanks for reading along!
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
happy to see you're back with your sleep sisterDay 5 week Three
Cycle
3iu HGH nightly
1mg Reta pinned on Mondays.
Week four I plan to tirate up to 2mg of Reta
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk.
Training focus
AM Mix
Pull ups
8, 6, 5, 5
Landmine single arm press
Bar + 15kg plate
3x6
Curtsy lunge landmine - focusing on explosive knee drive up
Bar + 20kg plate
3x8
Bilateral chest supported db row
3x8 17.5 kg dbs
Hack squat machine
3x8
70kg
10k steps
Nutrition
I eat the same meals daily so this is it on repeat.
Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)
Sleep
Back on track!!
Feeling
Feeling really good. My energy is remaining consistent. No sides experience and BG has been stable and consistent.
Body’s feeling really strong and I’ve had an awesome week of training!
Epic lead into the weekend
Thanks for reading along!
and lets push the hack 70kg a win!@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67
Love them weeks!Feeling really good. My energy is remaining consistent. No sides experience and BG has been stable and consistent.
Body’s feeling really strong and I’ve had an awesome week of training!
Epic lead into the weekend
Nice pull up numbers .
Also to eat the same thing daily! You really are dialled in . Next level commitment.
Also to eat the same thing daily! You really are dialled in . Next level commitment.
Everything is running smoothly @Panda22. Looks like you have a sweet routine dialed in now. Be interested to see how the increase in Reta goes for youDay 5 week Three
Cycle
3iu HGH nightly
1mg Reta pinned on Mondays.
Week four I plan to tirate up to 2mg of Reta
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk.
Training focus
AM Mix
Pull ups
8, 6, 5, 5
Landmine single arm press
Bar + 15kg plate
3x6
Curtsy lunge landmine - focusing on explosive knee drive up
Bar + 20kg plate
3x8
Bilateral chest supported db row
3x8 17.5 kg dbs
Hack squat machine
3x8
70kg
10k steps
Nutrition
I eat the same meals daily so this is it on repeat.
Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)
Sleep
Back on track!!
Feeling
Feeling really good. My energy is remaining consistent. No sides experience and BG has been stable and consistent.
Body’s feeling really strong and I’ve had an awesome week of training!
Epic lead into the weekend
Thanks for reading along!
Nice looking full body workout. You're rocking the pull-ups there. Love the landmine shoulder press. Is the lunge a static type lunge?Day 5 week Three
Cycle
3iu HGH nightly
1mg Reta pinned on Mondays.
Week four I plan to tirate up to 2mg of Reta
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk.
Training focus
AM Mix
Pull ups
8, 6, 5, 5
Landmine single arm press
Bar + 15kg plate
3x6
Curtsy lunge landmine - focusing on explosive knee drive up
Bar + 20kg plate
3x8
Bilateral chest supported db row
3x8 17.5 kg dbs
Hack squat machine
3x8
70kg
10k steps
Nutrition
I eat the same meals daily so this is it on repeat.
Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)
Sleep
Back on track!!
Feeling
Feeling really good. My energy is remaining consistent. No sides experience and BG has been stable and consistent.
Body’s feeling really strong and I’ve had an awesome week of training!
Epic lead into the weekend
Thanks for reading along!
The curtsy lunge? It’s dynamic and a put a focus on slow movement down into the lunge and explosive knee drive up
Day 7 week Three
Cycle
3iu HGH nightly
1mg Reta pinned on Mondays.
Tomorrow I tirate up to 2mg of Reta
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk.
Soon swapping out for “Her” range @RGSX
Training focus
AM conditioning
Sled Push
6 laps 90 seconds rest
70kg + start weight (estimated 90-100kg total)
Sled Pull
6 laps 60 seconds rest
60kg + start weight (estimated 80-90kg total)
Ski erg
5x 200m in 45seconds max -60 seconds rest
6x3 each arm kb snatch
20kg kb on the minute
Landmine push ups 10kg
3x5 each arm (video attached)
Landmine standing rotations 10kg
3x10
Nutrition
It’s Sunday so I allowed myself some variations today
Sleep
Nice Sunday sleep in today. Smashing the sleep gains now!
Feeling
Amazing! Feeling really strong and starting to see some movements in my leg shape.
I’ve been playing with the landmine push ups - they’re pretty challenging to get to depth but a killer movement!
Sleds have gone up in weight an were a nice leg burner today. I’ll go up in weight once more then start reducing the rest between sets.
All in all a beautiful week three!
Thanks for all the support Evo fam and a big thanks to @R&Dpharma for making this happen
As always - end of week check in photos below.
Bring on week 4
Cycle
3iu HGH nightly
1mg Reta pinned on Mondays.
Tomorrow I tirate up to 2mg of Reta
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk.
Soon swapping out for “Her” range @RGSX
Training focus
AM conditioning
Sled Push
6 laps 90 seconds rest
70kg + start weight (estimated 90-100kg total)
Sled Pull
6 laps 60 seconds rest
60kg + start weight (estimated 80-90kg total)
Ski erg
5x 200m in 45seconds max -60 seconds rest
6x3 each arm kb snatch
20kg kb on the minute
Landmine push ups 10kg
3x5 each arm (video attached)
Landmine standing rotations 10kg
3x10
Nutrition
It’s Sunday so I allowed myself some variations today
Sleep
Nice Sunday sleep in today. Smashing the sleep gains now!
Feeling
Amazing! Feeling really strong and starting to see some movements in my leg shape.
I’ve been playing with the landmine push ups - they’re pretty challenging to get to depth but a killer movement!
Sleds have gone up in weight an were a nice leg burner today. I’ll go up in weight once more then start reducing the rest between sets.
All in all a beautiful week three!
Thanks for all the support Evo fam and a big thanks to @R&Dpharma for making this happen
As always - end of week check in photos below.
Bring on week 4
Attachments
Killer logDay 7 week Three
Cycle
3iu HGH nightly
1mg Reta pinned on Mondays.
Tomorrow I tirate up to 2mg of Reta
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk.
Soon swapping out for “Her” range @RGSX
Training focus
AM conditioning
Sled Push
6 laps 90 seconds rest
70kg + start weight (estimated 90-100kg total)
Sled Pull
6 laps 60 seconds rest
60kg + start weight (estimated 80-90kg total)
Ski erg
5x 200m in 45seconds max -60 seconds rest
6x3 each arm kb snatch
20kg kb on the minute
Landmine push ups 10kg
3x5 each arm (video attached)
Landmine standing rotations 10kg
3x10
Nutrition
It’s Sunday so I allowed myself some variations today
Sleep
Nice Sunday sleep in today. Smashing the sleep gains now!
Feeling
Amazing! Feeling really strong and starting to see some movements in my leg shape.
I’ve been playing with the landmine push ups - they’re pretty challenging to get to depth but a killer movement!
Sleds have gone up in weight an were a nice leg burner today. I’ll go up in weight once more then start reducing the rest between sets.
All in all a beautiful week three!
Thanks for all the support Evo fam and a big thanks to @R&Dpharma for making this happen
As always - end of week check in photos below.
Bring on week 4
View attachment 180181
, do u track u heart rate while doing cardio based activities or nahhh good news about ur sleep gains too!!!!
I sure do! Via AirPods so I’m dubious on the accuracy but I track the workouts to compare the spike and ability to recover. For the sleds I also use a timer with laps and save that to compare too.Killer log
good news about ur sleep gains too!!!!
My spreadsheets are excellent
Great update sister. Those landmine pushups look killer. Sled work is quality.Day 7 week Three
Cycle
3iu HGH nightly
1mg Reta pinned on Mondays.
Tomorrow I tirate up to 2mg of Reta
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk.
Soon swapping out for “Her” range @RGSX
Training focus
AM conditioning
Sled Push
6 laps 90 seconds rest
70kg + start weight (estimated 90-100kg total)
Sled Pull
6 laps 60 seconds rest
60kg + start weight (estimated 80-90kg total)
Ski erg
5x 200m in 45seconds max -60 seconds rest
6x3 each arm kb snatch
20kg kb on the minute
Landmine push ups 10kg
3x5 each arm (video attached)
Landmine standing rotations 10kg
3x10
Nutrition
It’s Sunday so I allowed myself some variations today
Sleep
Nice Sunday sleep in today. Smashing the sleep gains now!
Feeling
Amazing! Feeling really strong and starting to see some movements in my leg shape.
I’ve been playing with the landmine push ups - they’re pretty challenging to get to depth but a killer movement!
Sleds have gone up in weight an were a nice leg burner today. I’ll go up in weight once more then start reducing the rest between sets.
All in all a beautiful week three!
Thanks for all the support Evo fam and a big thanks to @R&Dpharma for making this happen
As always - end of week check in photos below.
Bring on week 4
View attachment 180181
I can’t match this level of commitment to a cardio workout. Well done !
Do you have a training partner to help push you through these or do you run solo?
I couldn’t do this unless I had a mate to have some form of competition “alpha male complex” @codezz am I coming to the west or are you coming to Melbourne?
Do you have a training partner to help push you through these or do you run solo?
I couldn’t do this unless I had a mate to have some form of competition “alpha male complex” @codezz am I coming to the west or are you coming to Melbourne?
Brother I was just about to yell at panda and call her a nerd hahahha BUT this level of commitment is just awesome and u can tell on ur body as it shines and shows through!!! @Trenhead3cc I feel we both leave out partners and we can train and live happily ever after where ever haha, but ill come to Melbourne coz more shot happens over there
It always blows me away how you combine a great looking body, with an equally as impressive physical performance!Day 7 week Three
Cycle
3iu HGH nightly
1mg Reta pinned on Mondays.
Tomorrow I tirate up to 2mg of Reta
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk.
Soon swapping out for “Her” range @RGSX
Training focus
AM conditioning
Sled Push
6 laps 90 seconds rest
70kg + start weight (estimated 90-100kg total)
Sled Pull
6 laps 60 seconds rest
60kg + start weight (estimated 80-90kg total)
Ski erg
5x 200m in 45seconds max -60 seconds rest
6x3 each arm kb snatch
20kg kb on the minute
Landmine push ups 10kg
3x5 each arm (video attached)
Landmine standing rotations 10kg
3x10
Nutrition
It’s Sunday so I allowed myself some variations today
Sleep
Nice Sunday sleep in today. Smashing the sleep gains now!
Feeling
Amazing! Feeling really strong and starting to see some movements in my leg shape.
I’ve been playing with the landmine push ups - they’re pretty challenging to get to depth but a killer movement!
Sleds have gone up in weight an were a nice leg burner today. I’ll go up in weight once more then start reducing the rest between sets.
All in all a beautiful week three!
Thanks for all the support Evo fam and a big thanks to @R&Dpharma for making this happen
As always - end of week check in photos below.
Bring on week 4
View attachment 180181
I train with my husband and I’d say I’m equally as competitive
Ha ha ha please the spreadsheet means I don’t have to do the thinking myselfBrother I was just about to yell at panda and call her a nerd hahahha BUT this level of commitment is just awesome and u can tell on ur body as it shines and shows through!!! @Trenhead3cc I feel we both leave out partners and we can train and live happily ever after where ever haha, but ill come to Melbourne coz more shot happens over there
Part of the conditioning goal is to also train how quickly I can calm my heart rate and breathing to translate to BJJ as well - not something I could estimate on my own as it always feels like hard work
Thank you! Prior to hip surgery I was exclusively training KB’s and have remained addicted to chasing that performance feeling
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
team R&D @R&Dpharma wow you are killing it sisterDay 7 week Three
Cycle
3iu HGH nightly
1mg Reta pinned on Mondays.
Tomorrow I tirate up to 2mg of Reta
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk.
Soon swapping out for “Her” range @RGSX
Training focus
AM conditioning
Sled Push
6 laps 90 seconds rest
70kg + start weight (estimated 90-100kg total)
Sled Pull
6 laps 60 seconds rest
60kg + start weight (estimated 80-90kg total)
Ski erg
5x 200m in 45seconds max -60 seconds rest
6x3 each arm kb snatch
20kg kb on the minute
Landmine push ups 10kg
3x5 each arm (video attached)
Landmine standing rotations 10kg
3x10
Nutrition
It’s Sunday so I allowed myself some variations today
Sleep
Nice Sunday sleep in today. Smashing the sleep gains now!
Feeling
Amazing! Feeling really strong and starting to see some movements in my leg shape.
I’ve been playing with the landmine push ups - they’re pretty challenging to get to depth but a killer movement!
Sleds have gone up in weight an were a nice leg burner today. I’ll go up in weight once more then start reducing the rest between sets.
All in all a beautiful week three!
Thanks for all the support Evo fam and a big thanks to @R&Dpharma for making this happen
As always - end of week check in photos below.
Bring on week 4
View attachment 180181
love your vid you're very strong! @Panda22 and you do my favorite femal stack hgh reta
@Panda22 wow that is a heck of a core training right there. Nice one. I'm gonna have to try that one next time at the gym.Day 7 week Three
Cycle
3iu HGH nightly
1mg Reta pinned on Mondays.
Tomorrow I tirate up to 2mg of Reta
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk.
Soon swapping out for “Her” range @RGSX
Training focus
AM conditioning
Sled Push
6 laps 90 seconds rest
70kg + start weight (estimated 90-100kg total)
Sled Pull
6 laps 60 seconds rest
60kg + start weight (estimated 80-90kg total)
Ski erg
5x 200m in 45seconds max -60 seconds rest
6x3 each arm kb snatch
20kg kb on the minute
Landmine push ups 10kg
3x5 each arm (video attached)
Landmine standing rotations 10kg
3x10
Nutrition
It’s Sunday so I allowed myself some variations today
Sleep
Nice Sunday sleep in today. Smashing the sleep gains now!
Feeling
Amazing! Feeling really strong and starting to see some movements in my leg shape.
I’ve been playing with the landmine push ups - they’re pretty challenging to get to depth but a killer movement!
Sleds have gone up in weight an were a nice leg burner today. I’ll go up in weight once more then start reducing the rest between sets.
All in all a beautiful week three!
Thanks for all the support Evo fam and a big thanks to @R&Dpharma for making this happen
As always - end of week check in photos below.
Bring on week 4
View attachment 180181
Amazing!
Let me know how you go. I found the depth challenging - might be due to my shoulder mobility on the outstretched arm
Day 1 week Four
Cycle
3iu HGH nightly
2mg Reta pinned on Mondays.
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk, cinnamon.
Soon swapping out for “Her” range
Training focus
PM Glutes
30 minutes stairmaster
3x8 loaded back extension 70kg (cable machine)
Standing hip thurs 3x8 80kg
Standing abductor 3x8 100kg
All movements slow and steady with a pause on the contraction.
Nutrition
I eat the same meals daily so this is it on repeat.
Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)
Sleep
Back to good consistent sleep now
Feeling
I went up to 2 mg Reta dose. Hoping this dose is enough for the remainder of the “cycle” to support decomposition. I’ll check back in on this in three weeks to see how it’s progressing.
Today was a quiet day at work so I managed to sneak in an additional gym session for the week 
Cycle
3iu HGH nightly
2mg Reta pinned on Mondays.
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk, cinnamon.
Soon swapping out for “Her” range
Training focus
PM Glutes
30 minutes stairmaster
3x8 loaded back extension 70kg (cable machine)
Standing hip thurs 3x8 80kg
Standing abductor 3x8 100kg
All movements slow and steady with a pause on the contraction.
Nutrition
I eat the same meals daily so this is it on repeat.
Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)
Sleep
Back to good consistent sleep now
Feeling
I went up to 2 mg Reta dose. Hoping this dose is enough for the remainder of the “cycle” to support decomposition. I’ll check back in on this in three weeks to see how it’s progressing.
Today was a quiet day at work so I managed to sneak in an additional gym session for the week
Autocorrect always wants to swap recomp for decomp!
Nice little update. Strong back extensions sisterDay 1 week Four
Cycle
3iu HGH nightly
2mg Reta pinned on Mondays.
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk, cinnamon.
Soon swapping out for “Her” range
Training focus
PM Glutes
30 minutes stairmaster
3x8 loaded back extension 70kg (cable machine)
Standing hip thurs 3x8 80kg
Standing abductor 3x8 100kg
All movements slow and steady with a pause on the contraction.
Nutrition
I eat the same meals daily so this is it on repeat.
Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)
Sleep
Back to good consistent sleep now
Feeling
I went up to 2 mg Reta dose. Hoping this dose is enough for the remainder of the “cycle” to support decomposition. I’ll check back in on this in three weeks to see how it’s progressing.
Today was a quiet day at work so I managed to sneak in an additional gym session for the week
Ba haha ha. Good catch. That’s hilarious.
Nothing like a little body decomposition
Keen to see how u go on 2mg retaBa haha ha. Good catch. That’s hilarious.
Nothing like a little body decomposition
@Panda22
I think you have one of the strongest cores that I've seen on here in a long time. It's a tribute to the way you train and it's also a tribute to the pain that you experience as well but it's good pain. @Panda22Day 7 week Three
Cycle
3iu HGH nightly
1mg Reta pinned on Mondays.
Tomorrow I tirate up to 2mg of Reta
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk.
Soon swapping out for “Her” range @RGSX
Training focus
AM conditioning
Sled Push
6 laps 90 seconds rest
70kg + start weight (estimated 90-100kg total)
Sled Pull
6 laps 60 seconds rest
60kg + start weight (estimated 80-90kg total)
Ski erg
5x 200m in 45seconds max -60 seconds rest
6x3 each arm kb snatch
20kg kb on the minute
Landmine push ups 10kg
3x5 each arm (video attached)
Landmine standing rotations 10kg
3x10
Nutrition
It’s Sunday so I allowed myself some variations today
Sleep
Nice Sunday sleep in today. Smashing the sleep gains now!
Feeling
Amazing! Feeling really strong and starting to see some movements in my leg shape.
I’ve been playing with the landmine push ups - they’re pretty challenging to get to depth but a killer movement!
Sleds have gone up in weight an were a nice leg burner today. I’ll go up in weight once more then start reducing the rest between sets.
All in all a beautiful week three!
Thanks for all the support Evo fam and a big thanks to @R&Dpharma for making this happen
As always - end of week check in photos below.
Bring on week 4
View attachment 180181
I do Pyro Pilates and it's extremely challenging. You realize how weak your core is when you try it. Most big meathead bodybuilders would not survive one of those classes. They have super weak cores. It is sort of a mirage how they look. The imbalances are insane.Amazing!
Let me know how you go. I found the depth challenging - might be due to my shoulder mobility on the outstretched arm
What an incredible athlete you are. Wow. @Panda22 those are not easy exercises. It just proves that you are a badass. You should join the military.Day 7 week Three
Cycle
3iu HGH nightly
1mg Reta pinned on Mondays.
Tomorrow I tirate up to 2mg of Reta
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk.
Soon swapping out for “Her” range @RGSX
Training focus
AM conditioning
Sled Push
6 laps 90 seconds rest
70kg + start weight (estimated 90-100kg total)
Sled Pull
6 laps 60 seconds rest
60kg + start weight (estimated 80-90kg total)
Ski erg
5x 200m in 45seconds max -60 seconds rest
6x3 each arm kb snatch
20kg kb on the minute
Landmine push ups 10kg
3x5 each arm (video attached)
Landmine standing rotations 10kg
3x10
Nutrition
It’s Sunday so I allowed myself some variations today
Sleep
Nice Sunday sleep in today. Smashing the sleep gains now!
Feeling
Amazing! Feeling really strong and starting to see some movements in my leg shape.
I’ve been playing with the landmine push ups - they’re pretty challenging to get to depth but a killer movement!
Sleds have gone up in weight an were a nice leg burner today. I’ll go up in weight once more then start reducing the rest between sets.
All in all a beautiful week three!
Thanks for all the support Evo fam and a big thanks to @R&Dpharma for making this happen
As always - end of week check in photos below.
Bring on week 4
View attachment 180181
@Panda22 you are very talented for sure. My daughter has a lot of similarities to you. She is a heck of an athlete as well. I can tell that you have been doing this a long time.Day 7 week Three
Cycle
3iu HGH nightly
1mg Reta pinned on Mondays.
Tomorrow I tirate up to 2mg of Reta
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk.
Soon swapping out for “Her” range @RGSX
Training focus
AM conditioning
Sled Push
6 laps 90 seconds rest
70kg + start weight (estimated 90-100kg total)
Sled Pull
6 laps 60 seconds rest
60kg + start weight (estimated 80-90kg total)
Ski erg
5x 200m in 45seconds max -60 seconds rest
6x3 each arm kb snatch
20kg kb on the minute
Landmine push ups 10kg
3x5 each arm (video attached)
Landmine standing rotations 10kg
3x10
Nutrition
It’s Sunday so I allowed myself some variations today
Sleep
Nice Sunday sleep in today. Smashing the sleep gains now!
Feeling
Amazing! Feeling really strong and starting to see some movements in my leg shape.
I’ve been playing with the landmine push ups - they’re pretty challenging to get to depth but a killer movement!
Sleds have gone up in weight an were a nice leg burner today. I’ll go up in weight once more then start reducing the rest between sets.
All in all a beautiful week three!
Thanks for all the support Evo fam and a big thanks to @R&Dpharma for making this happen
As always - end of week check in photos below.
Bring on week 4
View attachment 180181
Sister, are you looking really strong on this? That's an inspirational video. You got some skills at what you're doing. One-arm core training like that is not easy. @Panda22Day 7 week Three
Cycle
3iu HGH nightly
1mg Reta pinned on Mondays.
Tomorrow I tirate up to 2mg of Reta
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk.
Soon swapping out for “Her” range @RGSX
Training focus
AM conditioning
Sled Push
6 laps 90 seconds rest
70kg + start weight (estimated 90-100kg total)
Sled Pull
6 laps 60 seconds rest
60kg + start weight (estimated 80-90kg total)
Ski erg
5x 200m in 45seconds max -60 seconds rest
6x3 each arm kb snatch
20kg kb on the minute
Landmine push ups 10kg
3x5 each arm (video attached)
Landmine standing rotations 10kg
3x10
Nutrition
It’s Sunday so I allowed myself some variations today
Sleep
Nice Sunday sleep in today. Smashing the sleep gains now!
Feeling
Amazing! Feeling really strong and starting to see some movements in my leg shape.
I’ve been playing with the landmine push ups - they’re pretty challenging to get to depth but a killer movement!
Sleds have gone up in weight an were a nice leg burner today. I’ll go up in weight once more then start reducing the rest between sets.
All in all a beautiful week three!
Thanks for all the support Evo fam and a big thanks to @R&Dpharma for making this happen
As always - end of week check in photos below.
Bring on week 4
View attachment 180181
Oh awesome! I was an addicted for Pyro Pilates for about 6 years. It’s serious business! It’s sure does train your deep core rather than the superficial abs as you said!
yeah bodybuilders can bench 400 pounds but can't hold a side plank for more then 1 second.
while the chicks in there can hold it for a minute
Thank you
It’s an addictive type of pain we’re all chasing
It’s a challenge! Fun to try different challenging movements though and find out what we’re capable of!
A mix of different sports and training styles has got me here! That’s awesome - your daughter has a great future ahead training like an athlete
Thank you
I really like trying new movements to put myself to the test - sometimes you gotta see if all the training is really working!
Easy easy, the airport is use is like chartered flights so not the big named ones like Qantas and them, all they ask is, do u have anything sharp, dangerous, or flammable in ur bags... always say no and they dnt even screen our bags,
But I always carry it on me regardless, its such a cruisy show for us flying but id be fucked if they screened me or our bags haha
Awesome work mate, putting in everday.. i can tell the killer instinct you have through your log posts... not even gonna lie, slightly intimidated 
Those chartered airports are a breeze. Shame domestic commercial isn’t as cruisy
Thank youAwesome work mate, putting in everday.. i can tell the killer instinct you have through your log posts... not even gonna lie, slightly intimidated
I do have it lucky
Day 2 week Four
Cycle
3iu HGH nightly
2mg Reta pinned on Mondays.
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk, cinnamon.
Soon swapping out for “Her” range
Training focus
AM Chest
PM BJJ
I am unsure on the machine start weight, all weights are what I loaded with plates
Chest press machine - unilateral arms -
4x8 ;
2 sets at 80kg
1 set 70kg
Final set 70kg and failed on rep 5.
Machine incline fly
4x8 15kg
Dual press cross over (photo attached)
4x8 60kg
Tricep dips
4x8 focusing on depth
Nutrition
I eat the same meals daily so this is it on repeat.
Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)
Sleep
Going really well - and still waking up well rested.
Feeling
No sides/issues with the increase in Reta dose. Shout out to @R&Dpharma for such a quality product!
BG still stable and as expected. I’ll continue to monitor on the new dose.
More recently I'm finding that have better sustained energy in the evening training which is a great perk - I hope this continues!
Cycle
3iu HGH nightly
2mg Reta pinned on Mondays.
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk, cinnamon.
Soon swapping out for “Her” range
Training focus
AM Chest
PM BJJ
I am unsure on the machine start weight, all weights are what I loaded with plates
Chest press machine - unilateral arms -
4x8 ;
2 sets at 80kg
1 set 70kg
Final set 70kg and failed on rep 5.
Machine incline fly
4x8 15kg
Dual press cross over (photo attached)
4x8 60kg
Tricep dips
4x8 focusing on depth
Nutrition
I eat the same meals daily so this is it on repeat.
Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)
Sleep
Going really well - and still waking up well rested.
Feeling
No sides/issues with the increase in Reta dose. Shout out to @R&Dpharma for such a quality product!
BG still stable and as expected. I’ll continue to monitor on the new dose.
More recently I'm finding that have better sustained energy in the evening training which is a great perk - I hope this continues!
Awesome work smashing out the tricep Dips!!!!
One of my favourite exercises, love a good horse shoe
LevButlerov
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strong back sister
really getting the power in @Panda22 @BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67 @Yuri
Strong machine press numbers
Keen to see how you feel difference from 1 to 2mg of Reta
Keen to see how you feel difference from 1 to 2mg of Reta
sister you are a beast!
Thank you
I really like trying new movements to put myself to the test - sometimes you gotta see if all the training is really working!
my daughter always tries to mimic her papa lolA mix of different sports and training styles has got me here! That’s awesome - your daughter has a great future ahead training like an athlete
Spectacular back development that is even more defined since the last pic. Glad the Reta bump is working.
That's good. It's all about having fun.
Ha ha good point. No pain no gain, right?Thank you
It’s an addictive type of pain we’re all chasing
Is it me or are you getting leaner?
I'm glad the 2mg Reta worked out for you... I'm currently at 4mg and I think I found my sweet spot dose at 4mg... you'll know when you know LOL
I like that you put the %'s beside your macros it shows what your goals are to a degree.
Keep rockin' it girl, and don't forget to bait them the armbar so you can hop out and get side mount.
Plenty of detail through your back - looking great.
Yyeaahh!! Love your attitude.. your updates are always great
.Keep shredding - we love your work
Logan,
@Panda22 Awesome work on this update! Looking lean!Day 7 week Three
Cycle
3iu HGH nightly
1mg Reta pinned on Mondays.
Tomorrow I tirate up to 2mg of Reta
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk.
Soon swapping out for “Her” range @RGSX
Training focus
AM conditioning
Sled Push
6 laps 90 seconds rest
70kg + start weight (estimated 90-100kg total)
Sled Pull
6 laps 60 seconds rest
60kg + start weight (estimated 80-90kg total)
Ski erg
5x 200m in 45seconds max -60 seconds rest
6x3 each arm kb snatch
20kg kb on the minute
Landmine push ups 10kg
3x5 each arm (video attached)
Landmine standing rotations 10kg
3x10
Nutrition
It’s Sunday so I allowed myself some variations today
Sleep
Nice Sunday sleep in today. Smashing the sleep gains now!
Feeling
Amazing! Feeling really strong and starting to see some movements in my leg shape.
I’ve been playing with the landmine push ups - they’re pretty challenging to get to depth but a killer movement!
Sleds have gone up in weight an were a nice leg burner today. I’ll go up in weight once more then start reducing the rest between sets.
All in all a beautiful week three!
Thanks for all the support Evo fam and a big thanks to @R&Dpharma for making this happen
As always - end of week check in photos below.
Bring on week 4
View attachment 180181
Feels like you’re hulking out doing those!
On the dual training days I’d estimate 500.Nice work, back is looking jacked here
Solid workout, how deep of a deficit do you think your in with all that bjj and training?
Are you thinking of alternating calories for training, non-training days? Might be a good idea if performance dips
I prefer the consistency in calories and meals at this stage - given the frequency of training it works really well for me - and my performance is holding
Thank you!!strong back sister
I feel every rep of them tooStrong machine press numbers
Keen to see how you feel difference from 1 to 2mg of Reta
So far so good! No sides or energy dips.
Hoping to see more of a body recomp in the coming weeks on this dose.
Thanks! The Christmas treeSpectacular back development that is even more defined since the last pic. Glad the Reta bump is working.
is starting to develop! (Low key excited about that)
I thought there might be a slight change in the distribution! Hoping the 2mg dose makes some more noticeable changes for me!
Arm-barbie!
Nice push workout. 80kg on the machine chest is impressive from the ones I've used. Macros are looking spot on.
Back and shoulders looking awesome as usual!
Ooft the rear delts
you are definitely getting leaner! Also I LOVE that blue set on you 
Pigsy
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Her back is so impressiveOoft the rear delts
Thank youOoft the rear delts
LSKD have a new valentines range coming out
and I’m terrified for my bank account!!
Day 3 week Four
Cycle
3iu HGH nightly
2mg Reta pinned on Mondays.
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk, cinnamon.
Soon swapping out for “Her” range
Training focus
AM Legs
PM BJJ
Warm up sets from bar through 70kg.
Working sets
3x5 75kg
3x3 80kg
Testing pushing the weight
1x2 90kg (depth needs work at this weight)
Leg extensions
3x8 60kg
Nutrition
I eat the same meals daily so this is it on repeat.
Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)
Sleep
Sleeps consistent. Falling asleep with ease and waking refreshed.
Feeling
No sides/issues with the increase in Reta dose. BG still stable and as expected. I’ll continue to monitor on the new dose.
Happy I hit the 90kg front squats! I’ll focus now on improving the depth at that weight.
Cycle
3iu HGH nightly
2mg Reta pinned on Mondays.
Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk, cinnamon.
Soon swapping out for “Her” range
Training focus
AM Legs
PM BJJ
Warm up sets from bar through 70kg.
Working sets
3x5 75kg
3x3 80kg
Testing pushing the weight
1x2 90kg (depth needs work at this weight)
Leg extensions
3x8 60kg
Nutrition
I eat the same meals daily so this is it on repeat.
Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)
Sleep
Sleeps consistent. Falling asleep with ease and waking refreshed.
Feeling
No sides/issues with the increase in Reta dose. BG still stable and as expected. I’ll continue to monitor on the new dose.
Happy I hit the 90kg front squats! I’ll focus now on improving the depth at that weight.
90kg front squats, way to go
super strong Great news about the no sides with upping the reta dose too
Everything looks great and you're humming along steady!
Nice 90kg squat and front squats too... you did it right testing out 2 reps. You'll get there easy.
This gave me an out loud chuckle LOL
Reta starts working best during 12-24 weeks, give it time and it will shine. 2mg will be better for you if you were tolerating 1mg just fine.
90kg on front squats, that is a seriously great lift sister. You are killing it. So consistent with everything
LevButlerov
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Head Moderator
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training hard sister ;d i love your carb protein level almost a 33/33/33 split very close to balanced @Panda22
Your getting proper shredded and quite fast too considering how lean you were to start! Christmas tree is coming in and cuts are all getting deeper else where.
Performance and energy holding make this setup perfect, ride this momentum while its there and be sure to make note if you see any fatigue or strength start to drop. At that stage i doubt you will lower your output because your a animal lol so a couple of pathways there might be a refeed day or if its just strength and not fatigue that might be your green light to bring in some anavar.
Keep killing it
