Female Log Build Phase Log - Female

[Pigsy]

My sweet potatos aren't that color.... wow

We have many colours here..

 

[Alice_In_Ironland]

28/1/2026 cont’

TRAINING

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 108 x12 ( 2 reps); 98.5kg x12 (unchanged)
• Uni-lateral lying hamstring curl: 21.25kg for 2 sets x12 reps (unchanged, but seeing improvements in ROM for my left hamstring which is weaker vs my right)
• Pendulum squat: 28.25kg for 2 sets of 12 (added yoga blocks at my shoulders to to get maximal hip & knee flexion)

• Cybex squat (leg) press: 170kg for 2 sets 12, 10 reps ( 2 reps set 2 - hip flexors & quads have remained tight following Monday’s lower session)
• Seated leg curl: 57.5kg for 2 sets of 12 reps ( 2 reps set 2)
• Leg extension: 69.25kg x12, 68kg x12 ( 1.25kg set one)
• Glute hyperextension: 37.5kg for 2 sets of 15 reps (unchanged)

My hips & hammies are feeling it after today’s session - soft tissue work later this week couldn’t come sooner

 

[codezz]

28/1/2026 cont’

TRAINING

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 108 x12 ( 2 reps); 98.5kg x12 (unchanged)
• Uni-lateral lying hamstring curl: 21.25kg for 2 sets x12 reps (unchanged, but seeing improvements in ROM for my left hamstring which is weaker vs my right)
• Pendulum squat: 28.25kg for 2 sets of 12 (added yoga blocks at my shoulders to to get maximal hip & knee flexion)

View attachment 174762

• Cybex squat (leg) press: 170kg for 2 sets 12, 10 reps ( 2 reps set 2 - hip flexors & quads have remained tight following Monday’s lower session)
• Seated leg curl: 57.5kg for 2 sets of 12 reps ( 2 reps set 2)
• Leg extension: 69.25kg x12, 68kg x12 ( 1.25kg set one)
• Glute hyperextension: 37.5kg for 2 sets of 15 reps (unchanged)

My hips & hammies are feeling it after today’s session - soft tissue work later this week couldn’t come sooner

Ass to grass there!!!!

Thats how u build muscles, putting in that work,!!! Smashing it

 

[Pigsy]

28/1/2026 cont’

TRAINING

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 108 x12 ( 2 reps); 98.5kg x12 (unchanged)
• Uni-lateral lying hamstring curl: 21.25kg for 2 sets x12 reps (unchanged, but seeing improvements in ROM for my left hamstring which is weaker vs my right)
• Pendulum squat: 28.25kg for 2 sets of 12 (added yoga blocks at my shoulders to to get maximal hip & knee flexion)

View attachment 174762

• Cybex squat (leg) press: 170kg for 2 sets 12, 10 reps ( 2 reps set 2 - hip flexors & quads have remained tight following Monday’s lower session)
• Seated leg curl: 57.5kg for 2 sets of 12 reps ( 2 reps set 2)
• Leg extension: 69.25kg x12, 68kg x12 ( 1.25kg set one)
• Glute hyperextension: 37.5kg for 2 sets of 15 reps (unchanged)

My hips & hammies are feeling it after today’s session - soft tissue work later this week couldn’t come sooner

Great depth on pendulum squat, pigsy approved

 

[stevesmi]

They are delicious

I will have to look for those. I usually get whatever they have on sale.

 

[Pigsy]

I will have to look for those. I usually get whatever they have on sale.

Next time, im out and about I'll take some pics

 

[stevesmi]

Next time, im out and about I'll take some pics

question is how you can tell they are purple inside. you gotta share your secrets on how to figure that out lol

 

[Pigsy]

question is how you can tell they are purple inside. you gotta share your secrets on how to figure that out lol

Will explain, when you see pics

 

[Ulter]

Hi hello

Update: 28/1/2026

This morning’s weight was 63.6kg
FBG: 4.8
BP: 108/64

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO back IN this week: 10 mins fasted SS on NTDs.

INPUT
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)

DIET - FDOE on a training day
Upon waking: black coffee or 2g matcha in water
View attachment 174362

M1: 40g oats, 50g COR (this one is coconut cream pie flavour), 30g berries, 50ml kefir, 1 egg, 50g egg whites, 25g WPI, Ceylon cinnamon, 1g salt
View attachment 174363

M2 (pre training): 250g baked sweet potato (these would taste a lot better with butter) + 1 scoop Night Warrior pre-workout (Premium Supps)
View attachment 174364

Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt

M3 (post-WO, eaten at the gym): 100g CoR, 50g fruit, 30g WPI
View attachment 174365
PSA for the Aussies: my all time favourite Gentec salted caramel hydrolyzed WPI (pictured here) is currently on sale for $65/ tub on their site. It is SO GOOD.

M4: 50g low-GI white rice, 50g lentils, 85g lean beef, 50g spinach, 50g green beans, 1g salt
View attachment 174368

M5: 250g green beans, 50g spinach, 75g salmon, 1g salt
View attachment 174369

M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir, 40g fruit

Pre-bed: 2g psyllium husk in water

PEDs
-HGH: 1iu/ day - moved this to the AM which has seen improvement in FBG
-Metformin XR: 500mg pre-bed
-Jardiance: 10mg pre-bed

No major adjustment to food or PEDs/ supplements to occur until after my planned pathology next week.

RECOVERY
Feeling much fresher this week following last week’s additional rest day + nil cardio.

My walking heart rate has improved over the past five days. Another marker of improved recovery.

Still no period post-AAS use. Updated pathology to be completed over the next week which should provide insight.

Soft tissue work planned for tomorrow too - I like having my hip flexors dry-needled every 4-6 weeks

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 2 sets at 115kg x12 + 2 second hold at the top of each rep ( 2.5kg/ set) + (1) 80kg x10 for 1+1/4 reps (unchanged)
• DB BSS (contralateral hold): 45kg for 2 sets 15, 12 reps ( down 3 reps for set 2) - a veteran trainer at my gym kindly helped to tweak my set-up for these today. My previous set-up was GOOD, but I can get more for less with this adjustment. We lowered the ATX bar 1 notch for these rear leg, and added a 20kg plate under the front foot. I can get MAXIMUM hip flexion & keen flexion during the eccentric part of the exercise, with increased forward lean through the torso = more glutes. Even with more challenging set-up, I’m still moving the same load which is a win!
• DB RDL: 40kg DBs (80kg) for 2 sets of 15 (unchanged)
• Abduction machine: 95kg, 91kg for 2 sets of 15 ( 4kg set 1)
• Glute Reverse Hyperextension: (2) 41.25kg for 15, 14 ( 1 rep/ set)
• Glute Kickback Machine: level 16 (1), level 16 (2) for 15 reps/ set ( ‘1 level’ for set 2)

My programming has not changed since the removal of AAS. Continuing to achieve improvements in these circumstances is tough - I’m truely giving it my all.

But not all progress comes from adding load/ reps. Sometimes you can adjust technique, range, and tempo to get more stimulus to the target muscle from the same load & rep range. I like taking this approach to my training when AAS is out, as well as during deficit phases: stay curious & eager to improve.

I am a believer that you should strive to leave people in a better place than where you first found them. The universe has a way of reciprocating the energy you put out there: I am a better person from the support I receive from the community at my gym, and the EVO community.

PHYSIQUE UPDATE
Flat & fasted.
View attachment 174370
View attachment 174372

Composition is still holding nicely
- I’m DEEPLY impressed with the quality of @Sassy's Pharmaceuticals @Sassy Rep HGH.

View attachment 174361

Rinse & repeat

I'm a believer. You are definitely legit. @Alice_In_Ironland always some great pictures that you put together, looking really solid

 

[ROIDDERS]

Hi hello

Update: 28/1/2026

This morning’s weight was 63.6kg
FBG: 4.8
BP: 108/64

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO back IN this week: 10 mins fasted SS on NTDs.

INPUT
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)

DIET - FDOE on a training day
Upon waking: black coffee or 2g matcha in water
View attachment 174362

M1: 40g oats, 50g COR (this one is coconut cream pie flavour), 30g berries, 50ml kefir, 1 egg, 50g egg whites, 25g WPI, Ceylon cinnamon, 1g salt
View attachment 174363

M2 (pre training): 250g baked sweet potato (these would taste a lot better with butter) + 1 scoop Night Warrior pre-workout (Premium Supps)
View attachment 174364

Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt

M3 (post-WO, eaten at the gym): 100g CoR, 50g fruit, 30g WPI
View attachment 174365
PSA for the Aussies: my all time favourite Gentec salted caramel hydrolyzed WPI (pictured here) is currently on sale for $65/ tub on their site. It is SO GOOD.

M4: 50g low-GI white rice, 50g lentils, 85g lean beef, 50g spinach, 50g green beans, 1g salt
View attachment 174368

M5: 250g green beans, 50g spinach, 75g salmon, 1g salt
View attachment 174369

M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir, 40g fruit

Pre-bed: 2g psyllium husk in water

PEDs
-HGH: 1iu/ day - moved this to the AM which has seen improvement in FBG
-Metformin XR: 500mg pre-bed
-Jardiance: 10mg pre-bed

No major adjustment to food or PEDs/ supplements to occur until after my planned pathology next week.

RECOVERY
Feeling much fresher this week following last week’s additional rest day + nil cardio.

My walking heart rate has improved over the past five days. Another marker of improved recovery.

Still no period post-AAS use. Updated pathology to be completed over the next week which should provide insight.

Soft tissue work planned for tomorrow too - I like having my hip flexors dry-needled every 4-6 weeks

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 2 sets at 115kg x12 + 2 second hold at the top of each rep ( 2.5kg/ set) + (1) 80kg x10 for 1+1/4 reps (unchanged)
• DB BSS (contralateral hold): 45kg for 2 sets 15, 12 reps ( down 3 reps for set 2) - a veteran trainer at my gym kindly helped to tweak my set-up for these today. My previous set-up was GOOD, but I can get more for less with this adjustment. We lowered the ATX bar 1 notch for these rear leg, and added a 20kg plate under the front foot. I can get MAXIMUM hip flexion & keen flexion during the eccentric part of the exercise, with increased forward lean through the torso = more glutes. Even with more challenging set-up, I’m still moving the same load which is a win!
• DB RDL: 40kg DBs (80kg) for 2 sets of 15 (unchanged)
• Abduction machine: 95kg, 91kg for 2 sets of 15 ( 4kg set 1)
• Glute Reverse Hyperextension: (2) 41.25kg for 15, 14 ( 1 rep/ set)
• Glute Kickback Machine: level 16 (1), level 16 (2) for 15 reps/ set ( ‘1 level’ for set 2)

My programming has not changed since the removal of AAS. Continuing to achieve improvements in these circumstances is tough - I’m truely giving it my all.

But not all progress comes from adding load/ reps. Sometimes you can adjust technique, range, and tempo to get more stimulus to the target muscle from the same load & rep range. I like taking this approach to my training when AAS is out, as well as during deficit phases: stay curious & eager to improve.

I am a believer that you should strive to leave people in a better place than where you first found them. The universe has a way of reciprocating the energy you put out there: I am a better person from the support I receive from the community at my gym, and the EVO community.

PHYSIQUE UPDATE
Flat & fasted.
View attachment 174370
View attachment 174372

Composition is still holding nicely
- I’m DEEPLY impressed with the quality of @Sassy's Pharmaceuticals @Sassy Rep HGH.

View attachment 174361

Rinse & repeat

@Alice_In_Ironland is that some good looking hgh or what. looks super solid. Physique is looking incredible. You have an amazing physique and figure.

 

[Sheshredz]

28/1/2026 cont’

TRAINING

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 108 x12 ( 2 reps); 98.5kg x12 (unchanged)
• Uni-lateral lying hamstring curl: 21.25kg for 2 sets x12 reps (unchanged, but seeing improvements in ROM for my left hamstring which is weaker vs my right)
• Pendulum squat: 28.25kg for 2 sets of 12 (added yoga blocks at my shoulders to to get maximal hip & knee flexion)

View attachment 174762

• Cybex squat (leg) press: 170kg for 2 sets 12, 10 reps ( 2 reps set 2 - hip flexors & quads have remained tight following Monday’s lower session)
• Seated leg curl: 57.5kg for 2 sets of 12 reps ( 2 reps set 2)
• Leg extension: 69.25kg x12, 68kg x12 ( 1.25kg set one)
• Glute hyperextension: 37.5kg for 2 sets of 15 reps (unchanged)

My hips & hammies are feeling it after today’s session - soft tissue work later this week couldn’t come sooner

SHAWTY GET LOW!

Awesome stuff babes! Your food is such goals!

 

[ceo]

Hi hello

Update: 28/1/2026

This morning’s weight was 63.6kg
FBG: 4.8
BP: 108/64

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO back IN this week: 10 mins fasted SS on NTDs.

INPUT
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)

DIET - FDOE on a training day
Upon waking: black coffee or 2g matcha in water
View attachment 174362

M1: 40g oats, 50g COR (this one is coconut cream pie flavour), 30g berries, 50ml kefir, 1 egg, 50g egg whites, 25g WPI, Ceylon cinnamon, 1g salt
View attachment 174363

M2 (pre training): 250g baked sweet potato (these would taste a lot better with butter) + 1 scoop Night Warrior pre-workout (Premium Supps)
View attachment 174364

Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt

M3 (post-WO, eaten at the gym): 100g CoR, 50g fruit, 30g WPI
View attachment 174365
PSA for the Aussies: my all time favourite Gentec salted caramel hydrolyzed WPI (pictured here) is currently on sale for $65/ tub on their site. It is SO GOOD.

M4: 50g low-GI white rice, 50g lentils, 85g lean beef, 50g spinach, 50g green beans, 1g salt
View attachment 174368

M5: 250g green beans, 50g spinach, 75g salmon, 1g salt
View attachment 174369

M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir, 40g fruit

Pre-bed: 2g psyllium husk in water

PEDs
-HGH: 1iu/ day - moved this to the AM which has seen improvement in FBG
-Metformin XR: 500mg pre-bed
-Jardiance: 10mg pre-bed

No major adjustment to food or PEDs/ supplements to occur until after my planned pathology next week.

RECOVERY
Feeling much fresher this week following last week’s additional rest day + nil cardio.

My walking heart rate has improved over the past five days. Another marker of improved recovery.

Still no period post-AAS use. Updated pathology to be completed over the next week which should provide insight.

Soft tissue work planned for tomorrow too - I like having my hip flexors dry-needled every 4-6 weeks

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 2 sets at 115kg x12 + 2 second hold at the top of each rep ( 2.5kg/ set) + (1) 80kg x10 for 1+1/4 reps (unchanged)
• DB BSS (contralateral hold): 45kg for 2 sets 15, 12 reps ( down 3 reps for set 2) - a veteran trainer at my gym kindly helped to tweak my set-up for these today. My previous set-up was GOOD, but I can get more for less with this adjustment. We lowered the ATX bar 1 notch for these rear leg, and added a 20kg plate under the front foot. I can get MAXIMUM hip flexion & keen flexion during the eccentric part of the exercise, with increased forward lean through the torso = more glutes. Even with more challenging set-up, I’m still moving the same load which is a win!
• DB RDL: 40kg DBs (80kg) for 2 sets of 15 (unchanged)
• Abduction machine: 95kg, 91kg for 2 sets of 15 ( 4kg set 1)
• Glute Reverse Hyperextension: (2) 41.25kg for 15, 14 ( 1 rep/ set)
• Glute Kickback Machine: level 16 (1), level 16 (2) for 15 reps/ set ( ‘1 level’ for set 2)

My programming has not changed since the removal of AAS. Continuing to achieve improvements in these circumstances is tough - I’m truely giving it my all.

But not all progress comes from adding load/ reps. Sometimes you can adjust technique, range, and tempo to get more stimulus to the target muscle from the same load & rep range. I like taking this approach to my training when AAS is out, as well as during deficit phases: stay curious & eager to improve.

I am a believer that you should strive to leave people in a better place than where you first found them. The universe has a way of reciprocating the energy you put out there: I am a better person from the support I receive from the community at my gym, and the EVO community.

PHYSIQUE UPDATE
Flat & fasted.
View attachment 174370
View attachment 174372

Composition is still holding nicely
- I’m DEEPLY impressed with the quality of @Sassy's Pharmaceuticals @Sassy Rep HGH.

View attachment 174361

Rinse & repeat

sister, you are getting more and more impressive. One thing about you that I like is your consistency and you've got an amazing physique. Also your skin is super smooth. That's very important. @Alice_In_Ironland

 

[Kopite67]

28/1/2026 cont’

TRAINING

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 108 x12 ( 2 reps); 98.5kg x12 (unchanged)
• Uni-lateral lying hamstring curl: 21.25kg for 2 sets x12 reps (unchanged, but seeing improvements in ROM for my left hamstring which is weaker vs my right)
• Pendulum squat: 28.25kg for 2 sets of 12 (added yoga blocks at my shoulders to to get maximal hip & knee flexion)

View attachment 174762

• Cybex squat (leg) press: 170kg for 2 sets 12, 10 reps ( 2 reps set 2 - hip flexors & quads have remained tight following Monday’s lower session)
• Seated leg curl: 57.5kg for 2 sets of 12 reps ( 2 reps set 2)
• Leg extension: 69.25kg x12, 68kg x12 ( 1.25kg set one)
• Glute hyperextension: 37.5kg for 2 sets of 15 reps (unchanged)

My hips & hammies are feeling it after today’s session - soft tissue work later this week couldn’t come sooner

Great update as usual. Love the pic, they look like specialist lifting shoes, are they?

 

[Alice_In_Ironland]

Great update as usual. Love the pic, they look like specialist lifting shoes, are they?

They are squat shoes
Using a wedge or wearing the squat shoes allows for my knees to track forward past my toes while keeping my torso upright. Results in a more quad-focused squat with better ROM. I am on the tall side with longer legs, so without them my squats look more hip-dominant and less upright.

 

[Alice_In_Ironland]

I'm a believer. You are definitely legit. @Alice_In_Ironland always some great pictures that you put together, looking really solid

Thank you

 

[Alice_In_Ironland]

Great depth on pendulum squat, pigsy approved

Thanks the gains came fast when I shifted my focus toward maximising time under tension & ROM/ depth

 

[Kopite67]

They are squat shoes
Using a wedge or wearing the squat shoes allows for my knees to track forward past my toes while keeping my torso upright. Results in a more quad-focused squat with better ROM. I am on the tall side with longer legs, so without them my squats look more hip-dominant and less upright.

Love them. I have considered them for a while myself as I am tall (190cm). Then I go back to flat soles. Do they help with depth? It is my weak point with Squats.

 

[Alice_In_Ironland]

Love them. I have considered them for a while myself as I am tall (190cm). Then I go back to flat soles. Do they help with depth? It is my weak point with Squats.

They do!
I like flat soled shoes with a wide toe box for RDLs & deadlifts so I can spread my toes to ‘grip’ the floor, haha.
But for squats & leg press (targeting quads) I prefer squat shoes or a wedge. It does get you better depth without the torso leaning forward or the dreaded butt ‘wink’/ lower back rounding.

 

[Pigsy]

Thanks the gains came fast when I shifted my focus toward maximising time under tension & ROM/ depth

Took myself, this shift to see real growth

 

[Ulter]

Thank you

EVO family respect.

 

[ballin2504]

Hi hello

Update: 28/1/2026

This morning’s weight was 63.6kg
FBG: 4.8
BP: 108/64

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO back IN this week: 10 mins fasted SS on NTDs.

INPUT
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)

DIET - FDOE on a training day
Upon waking: black coffee or 2g matcha in water
View attachment 174362

M1: 40g oats, 50g COR (this one is coconut cream pie flavour), 30g berries, 50ml kefir, 1 egg, 50g egg whites, 25g WPI, Ceylon cinnamon, 1g salt
View attachment 174363

M2 (pre training): 250g baked sweet potato (these would taste a lot better with butter) + 1 scoop Night Warrior pre-workout (Premium Supps)
View attachment 174364

Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt

M3 (post-WO, eaten at the gym): 100g CoR, 50g fruit, 30g WPI
View attachment 174365
PSA for the Aussies: my all time favourite Gentec salted caramel hydrolyzed WPI (pictured here) is currently on sale for $65/ tub on their site. It is SO GOOD.

M4: 50g low-GI white rice, 50g lentils, 85g lean beef, 50g spinach, 50g green beans, 1g salt
View attachment 174368

M5: 250g green beans, 50g spinach, 75g salmon, 1g salt
View attachment 174369

M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir, 40g fruit

Pre-bed: 2g psyllium husk in water

PEDs
-HGH: 1iu/ day - moved this to the AM which has seen improvement in FBG
-Metformin XR: 500mg pre-bed
-Jardiance: 10mg pre-bed

No major adjustment to food or PEDs/ supplements to occur until after my planned pathology next week.

RECOVERY
Feeling much fresher this week following last week’s additional rest day + nil cardio.

My walking heart rate has improved over the past five days. Another marker of improved recovery.

Still no period post-AAS use. Updated pathology to be completed over the next week which should provide insight.

Soft tissue work planned for tomorrow too - I like having my hip flexors dry-needled every 4-6 weeks

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 2 sets at 115kg x12 + 2 second hold at the top of each rep ( 2.5kg/ set) + (1) 80kg x10 for 1+1/4 reps (unchanged)
• DB BSS (contralateral hold): 45kg for 2 sets 15, 12 reps ( down 3 reps for set 2) - a veteran trainer at my gym kindly helped to tweak my set-up for these today. My previous set-up was GOOD, but I can get more for less with this adjustment. We lowered the ATX bar 1 notch for these rear leg, and added a 20kg plate under the front foot. I can get MAXIMUM hip flexion & keen flexion during the eccentric part of the exercise, with increased forward lean through the torso = more glutes. Even with more challenging set-up, I’m still moving the same load which is a win!
• DB RDL: 40kg DBs (80kg) for 2 sets of 15 (unchanged)
• Abduction machine: 95kg, 91kg for 2 sets of 15 ( 4kg set 1)
• Glute Reverse Hyperextension: (2) 41.25kg for 15, 14 ( 1 rep/ set)
• Glute Kickback Machine: level 16 (1), level 16 (2) for 15 reps/ set ( ‘1 level’ for set 2)

My programming has not changed since the removal of AAS. Continuing to achieve improvements in these circumstances is tough - I’m truely giving it my all.

But not all progress comes from adding load/ reps. Sometimes you can adjust technique, range, and tempo to get more stimulus to the target muscle from the same load & rep range. I like taking this approach to my training when AAS is out, as well as during deficit phases: stay curious & eager to improve.

I am a believer that you should strive to leave people in a better place than where you first found them. The universe has a way of reciprocating the energy you put out there: I am a better person from the support I receive from the community at my gym, and the EVO community.

PHYSIQUE UPDATE
Flat & fasted.
View attachment 174370
View attachment 174372

Composition is still holding nicely
- I’m DEEPLY impressed with the quality of @Sassy's Pharmaceuticals @Sassy Rep HGH.

View attachment 174361

Rinse & repeat

@aloce_in_ironland you’re updates are fire sis. You’re physique is looking really lean.

 

[RoySimpson]

Hi hello

Update: 28/1/2026

This morning’s weight was 63.6kg
FBG: 4.8
BP: 108/64

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO back IN this week: 10 mins fasted SS on NTDs.

INPUT
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)

DIET - FDOE on a training day
Upon waking: black coffee or 2g matcha in water
View attachment 174362

M1: 40g oats, 50g COR (this one is coconut cream pie flavour), 30g berries, 50ml kefir, 1 egg, 50g egg whites, 25g WPI, Ceylon cinnamon, 1g salt
View attachment 174363

M2 (pre training): 250g baked sweet potato (these would taste a lot better with butter) + 1 scoop Night Warrior pre-workout (Premium Supps)
View attachment 174364

Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt

M3 (post-WO, eaten at the gym): 100g CoR, 50g fruit, 30g WPI
View attachment 174365
PSA for the Aussies: my all time favourite Gentec salted caramel hydrolyzed WPI (pictured here) is currently on sale for $65/ tub on their site. It is SO GOOD.

M4: 50g low-GI white rice, 50g lentils, 85g lean beef, 50g spinach, 50g green beans, 1g salt
View attachment 174368

M5: 250g green beans, 50g spinach, 75g salmon, 1g salt
View attachment 174369

M6: 250g goat yogurt, 5g collagen protein, 5g olive oil, 200ml kefir, 40g fruit

Pre-bed: 2g psyllium husk in water

PEDs
-HGH: 1iu/ day - moved this to the AM which has seen improvement in FBG
-Metformin XR: 500mg pre-bed
-Jardiance: 10mg pre-bed

No major adjustment to food or PEDs/ supplements to occur until after my planned pathology next week.

RECOVERY
Feeling much fresher this week following last week’s additional rest day + nil cardio.

My walking heart rate has improved over the past five days. Another marker of improved recovery.

Still no period post-AAS use. Updated pathology to be completed over the next week which should provide insight.

Soft tissue work planned for tomorrow too - I like having my hip flexors dry-needled every 4-6 weeks

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 2 sets at 115kg x12 + 2 second hold at the top of each rep ( 2.5kg/ set) + (1) 80kg x10 for 1+1/4 reps (unchanged)
• DB BSS (contralateral hold): 45kg for 2 sets 15, 12 reps ( down 3 reps for set 2) - a veteran trainer at my gym kindly helped to tweak my set-up for these today. My previous set-up was GOOD, but I can get more for less with this adjustment. We lowered the ATX bar 1 notch for these rear leg, and added a 20kg plate under the front foot. I can get MAXIMUM hip flexion & keen flexion during the eccentric part of the exercise, with increased forward lean through the torso = more glutes. Even with more challenging set-up, I’m still moving the same load which is a win!
• DB RDL: 40kg DBs (80kg) for 2 sets of 15 (unchanged)
• Abduction machine: 95kg, 91kg for 2 sets of 15 ( 4kg set 1)
• Glute Reverse Hyperextension: (2) 41.25kg for 15, 14 ( 1 rep/ set)
• Glute Kickback Machine: level 16 (1), level 16 (2) for 15 reps/ set ( ‘1 level’ for set 2)

My programming has not changed since the removal of AAS. Continuing to achieve improvements in these circumstances is tough - I’m truely giving it my all.

But not all progress comes from adding load/ reps. Sometimes you can adjust technique, range, and tempo to get more stimulus to the target muscle from the same load & rep range. I like taking this approach to my training when AAS is out, as well as during deficit phases: stay curious & eager to improve.

I am a believer that you should strive to leave people in a better place than where you first found them. The universe has a way of reciprocating the energy you put out there: I am a better person from the support I receive from the community at my gym, and the EVO community.

PHYSIQUE UPDATE
Flat & fasted.
View attachment 174370
View attachment 174372

Composition is still holding nicely
- I’m DEEPLY impressed with the quality of @Sassy's Pharmaceuticals @Sassy Rep HGH.

View attachment 174361

Rinse & repeat

@Alice_In_Ironland Awesome update! Food is looking on point!

 

[Alice_In_Ironland]

Update: 30/1/2026

This morning’s weight was 62.8kg

RECOVERY
Had fairly extensive soft tissue work and dry needling done yesterday - hence the big overnight weight drop! A lot of fluid was pushed out and I feel a lot fresher today. My shoulders and hip flexors in particular feel less ‘sticky’.

TRAINING - DAY FOUR (lower body)
(8G, 1B, 4S)

Abduction (standing machine): 65kg for 2x15 ( 2.5kg/ set)

BB Hip Thrust: 125kg for 2x12 + intensifier: 100kg for 1 & 1/4 reps x10

I’ve been thinking of ways to make my log educational & entertaining: to give more back to the EVO community.

I took the time to film some of my exercises to assess form and areas for improvement. I don’t do this often as I find that it disrupts my focus, and the gym is often busy & I’m mindful of others privacy.
This is one of my last reps - tempo & form remain consistent from start to finish.

While BB hip thrust is a compound movement, but most people do it with the aim of the glute max being the prime mover. It’s easy to engage erectors and quads if your form is even slightly off, or the load is too heavy.
I’d advise trying to prevent using your erectors for this one if you’re not wanting thickness in that area.

Here are my pointers for mastering this movement:

• When lowering: keep shoulders relaxed, ribs ‘tucked’ & core braced, keep spine and neck/ head position neutral - control the weight down. Avoid ‘relaxing’, extending on rounding the lower back, core, and neck - this will move tension to the lower back and you’ll immediately lose engagement with the glutes.
• At the top: shins should remain vertical when the hips are fully extended, torso should be parallel to the floor. Finish the lift by contracting your glutes hard. I like a 2 second hold at the top of each rep.

Barbell RDL: 90kg for 2x12 ( 2.5kg/ set)
Could feel the fibres moving in each spot where the dry needles were at the bottom of the hinge

DB BSS (contralateral loaded): 40kg DB for 2x12 (dropped 5kg on these - have been focusing on optimising form to achieve maximal hip flexion while keeping front shin vertices with a slight forward bend in the torso to maintain tension on the glute)

To Finish - Shoulders & Back

DB lateral raise (seated): 7kg DBs for 12, 11

Cable upright row: 26.25kgx12, 21.25kgx15

Unilateral cable pulldown: 28.5kgx12

Loving the Panatta super hi row for these - buttery smooth

Post-training CoR with salted caramel WPI

A Friday essential

 

[codezz]

Update: 30/1/2026

This morning’s weight was 62.8kg

RECOVERY
Had fairly extensive soft tissue work and dry needling done yesterday - hence the big overnight weight drop! A lot of fluid was pushed out and I feel a lot fresher today. My shoulders and hip flexors in particular feel less ‘sticky’.

TRAINING - DAY FOUR (lower body)
(8G, 1B, 4S)

Abduction (standing machine): 65kg for 2x15 ( 2.5kg/ set)

BB Hip Thrust: 125kg for 2x12 + intensifier: 100kg for 1 & 1/4 reps x10

I’ve been thinking of ways to make my log educational & entertaining: to give more back to the EVO community.

I took the time to film some of my exercises to assess form and areas for improvement. I don’t do this often as I find that it disrupts my focus, and the gym is often busy & I’m mindful of others privacy.
This is one of my last reps - tempo & form remain consistent from start to finish.

View attachment 175553

While BB hip thrust is a compound movement, but most people do it with the aim of the glute max being the prime mover. It’s easy to engage erectors and quads if your form is even slightly off, or the load is too heavy.
I’d advise trying to prevent using your erectors for this one if you’re not wanting thickness in that area.

Here are my pointers for mastering this movement:

• When lowering: keep shoulders relaxed, ribs ‘tucked’ & core braced, keep spine and neck/ head position neutral - control the weight down. Avoid ‘relaxing’, extending on rounding the lower back, core, and neck - this will move tension to the lower back and you’ll immediately lose engagement with the glutes.
• At the top: shins should remain vertical when the hips are fully extended, torso should be parallel to the floor. Finish the lift by contracting your glutes hard. I like a 2 second hold at the top of each rep.

Barbell RDL: 90kg for 2x12 ( 2.5kg/ set)
Could feel the fibres moving in each spot where the dry needles were at the bottom of the hinge

DB BSS (contralateral loaded): 40kg DB for 2x12 (dropped 5kg on these - have been focusing on optimising form to achieve maximal hip flexion while keeping front shin vertices with a slight forward bend in the torso to maintain tension on the glute)

To Finish - Shoulders & Back

DB lateral raise (seated): 7kg DBs for 12, 11

Cable upright row: 26.25kgx12, 21.25kgx15

Unilateral cable pulldown: 28.5kgx12
View attachment 175549
Loving the Panatta super hi row for these - buttery smooth

Post-training CoR with salted caramel WPI
View attachment 175550

A Friday essential
View attachment 175551

Weight is going down!! Well done, still loving ur food pics and lig!! Keep at it

 

[Kopite67]

Update: 30/1/2026

This morning’s weight was 62.8kg

RECOVERY
Had fairly extensive soft tissue work and dry needling done yesterday - hence the big overnight weight drop! A lot of fluid was pushed out and I feel a lot fresher today. My shoulders and hip flexors in particular feel less ‘sticky’.

TRAINING - DAY FOUR (lower body)
(8G, 1B, 4S)

Abduction (standing machine): 65kg for 2x15 ( 2.5kg/ set)

BB Hip Thrust: 125kg for 2x12 + intensifier: 100kg for 1 & 1/4 reps x10

I’ve been thinking of ways to make my log educational & entertaining: to give more back to the EVO community.

I took the time to film some of my exercises to assess form and areas for improvement. I don’t do this often as I find that it disrupts my focus, and the gym is often busy & I’m mindful of others privacy.
This is one of my last reps - tempo & form remain consistent from start to finish.

View attachment 175553

While BB hip thrust is a compound movement, but most people do it with the aim of the glute max being the prime mover. It’s easy to engage erectors and quads if your form is even slightly off, or the load is too heavy.
I’d advise trying to prevent using your erectors for this one if you’re not wanting thickness in that area.

Here are my pointers for mastering this movement:

• When lowering: keep shoulders relaxed, ribs ‘tucked’ & core braced, keep spine and neck/ head position neutral - control the weight down. Avoid ‘relaxing’, extending on rounding the lower back, core, and neck - this will move tension to the lower back and you’ll immediately lose engagement with the glutes.
• At the top: shins should remain vertical when the hips are fully extended, torso should be parallel to the floor. Finish the lift by contracting your glutes hard. I like a 2 second hold at the top of each rep.

Barbell RDL: 90kg for 2x12 ( 2.5kg/ set)
Could feel the fibres moving in each spot where the dry needles were at the bottom of the hinge

DB BSS (contralateral loaded): 40kg DB for 2x12 (dropped 5kg on these - have been focusing on optimising form to achieve maximal hip flexion while keeping front shin vertices with a slight forward bend in the torso to maintain tension on the glute)

To Finish - Shoulders & Back

DB lateral raise (seated): 7kg DBs for 12, 11

Cable upright row: 26.25kgx12, 21.25kgx15

Unilateral cable pulldown: 28.5kgx12
View attachment 175549
Loving the Panatta super hi row for these - buttery smooth

Post-training CoR with salted caramel WPI
View attachment 175550

A Friday essential
View attachment 175551

What a sensational update @Alice_In_Ironland .
The detail was exceptional. Love the hip thrust coaching tips. I have watched this exercise get fucked so often in gyms, even as early as this morning (no not kidding )
I actually felt the description of the RDLs and fibres .
Loving the log sister

 

[Alice_In_Ironland]

What a sensational update @Alice_In_Ironland .
The detail was exceptional. Love the hip thrust coaching tips. I have watched this exercise get fucked so often in gyms, even as early as this morning (no not kidding )
I actually felt the description of the RDLs and fibres .
Loving the log sister

Thank you

 

[Tiger Salman Khan]

Update: 30/1/2026

This morning’s weight was 62.8kg

RECOVERY
Had fairly extensive soft tissue work and dry needling done yesterday - hence the big overnight weight drop! A lot of fluid was pushed out and I feel a lot fresher today. My shoulders and hip flexors in particular feel less ‘sticky’.

TRAINING - DAY FOUR (lower body)
(8G, 1B, 4S)

Abduction (standing machine): 65kg for 2x15 ( 2.5kg/ set)

BB Hip Thrust: 125kg for 2x12 + intensifier: 100kg for 1 & 1/4 reps x10

I’ve been thinking of ways to make my log educational & entertaining: to give more back to the EVO community.

I took the time to film some of my exercises to assess form and areas for improvement. I don’t do this often as I find that it disrupts my focus, and the gym is often busy & I’m mindful of others privacy.
This is one of my last reps - tempo & form remain consistent from start to finish.

View attachment 175553

While BB hip thrust is a compound movement, but most people do it with the aim of the glute max being the prime mover. It’s easy to engage erectors and quads if your form is even slightly off, or the load is too heavy.
I’d advise trying to prevent using your erectors for this one if you’re not wanting thickness in that area.

Here are my pointers for mastering this movement:

• When lowering: keep shoulders relaxed, ribs ‘tucked’ & core braced, keep spine and neck/ head position neutral - control the weight down. Avoid ‘relaxing’, extending on rounding the lower back, core, and neck - this will move tension to the lower back and you’ll immediately lose engagement with the glutes.
• At the top: shins should remain vertical when the hips are fully extended, torso should be parallel to the floor. Finish the lift by contracting your glutes hard. I like a 2 second hold at the top of each rep.

Barbell RDL: 90kg for 2x12 ( 2.5kg/ set)
Could feel the fibres moving in each spot where the dry needles were at the bottom of the hinge

DB BSS (contralateral loaded): 40kg DB for 2x12 (dropped 5kg on these - have been focusing on optimising form to achieve maximal hip flexion while keeping front shin vertices with a slight forward bend in the torso to maintain tension on the glute)

To Finish - Shoulders & Back

DB lateral raise (seated): 7kg DBs for 12, 11

Cable upright row: 26.25kgx12, 21.25kgx15

Unilateral cable pulldown: 28.5kgx12
View attachment 175549
Loving the Panatta super hi row for these - buttery smooth

Post-training CoR with salted caramel WPI
View attachment 175550

A Friday essential
View attachment 175551

@Alice_In_Ironland awesome updates....keep it up.........

 

[Sheshredz]

Update: 30/1/2026

This morning’s weight was 62.8kg

RECOVERY
Had fairly extensive soft tissue work and dry needling done yesterday - hence the big overnight weight drop! A lot of fluid was pushed out and I feel a lot fresher today. My shoulders and hip flexors in particular feel less ‘sticky’.

TRAINING - DAY FOUR (lower body)
(8G, 1B, 4S)

Abduction (standing machine): 65kg for 2x15 ( 2.5kg/ set)

BB Hip Thrust: 125kg for 2x12 + intensifier: 100kg for 1 & 1/4 reps x10

I’ve been thinking of ways to make my log educational & entertaining: to give more back to the EVO community.

I took the time to film some of my exercises to assess form and areas for improvement. I don’t do this often as I find that it disrupts my focus, and the gym is often busy & I’m mindful of others privacy.
This is one of my last reps - tempo & form remain consistent from start to finish.

View attachment 175553

While BB hip thrust is a compound movement, but most people do it with the aim of the glute max being the prime mover. It’s easy to engage erectors and quads if your form is even slightly off, or the load is too heavy.
I’d advise trying to prevent using your erectors for this one if you’re not wanting thickness in that area.

Here are my pointers for mastering this movement:

• When lowering: keep shoulders relaxed, ribs ‘tucked’ & core braced, keep spine and neck/ head position neutral - control the weight down. Avoid ‘relaxing’, extending on rounding the lower back, core, and neck - this will move tension to the lower back and you’ll immediately lose engagement with the glutes.
• At the top: shins should remain vertical when the hips are fully extended, torso should be parallel to the floor. Finish the lift by contracting your glutes hard. I like a 2 second hold at the top of each rep.

Barbell RDL: 90kg for 2x12 ( 2.5kg/ set)
Could feel the fibres moving in each spot where the dry needles were at the bottom of the hinge

DB BSS (contralateral loaded): 40kg DB for 2x12 (dropped 5kg on these - have been focusing on optimising form to achieve maximal hip flexion while keeping front shin vertices with a slight forward bend in the torso to maintain tension on the glute)

To Finish - Shoulders & Back

DB lateral raise (seated): 7kg DBs for 12, 11

Cable upright row: 26.25kgx12, 21.25kgx15

Unilateral cable pulldown: 28.5kgx12
View attachment 175549
Loving the Panatta super hi row for these - buttery smooth

Post-training CoR with salted caramel WPI
View attachment 175550

A Friday essential
View attachment 175551

That’s some great tips with the movements.

Food looking so good. Love the coffee pics!

Have you got a good coffee machine at home?

 

[Pigsy]

That’s some great tips with the movements.

Food looking so good. Love the coffee pics!

Have you got a good coffee machine at home?

Way better, than my hip thrusts

 

[Alice_In_Ironland]

That’s some great tips with the movements.

Food looking so good. Love the coffee pics!

Have you got a good coffee machine at home?

Thank you! Took me a longggg time to get them right

First thing on my list when we move to a bigger place! Unfortunately I currently have minimal kitchen bench top space and many appliances these are just ‘before you speak’ brand coffee sachets - they’re surprisingly good! Thankfully good cafes in the area though

 

[willipede]

Good read through, its good to see more female athletes in this space.

Always a different perspective and doing this a little differently.

Meals look interesting, what is this COR, oats, egg whites meal does this end up like an omlete or a pancake

 

[Allupfromhere]

Good read through, its good to see more female athletes in this space.

Always a different perspective and doing this a little differently.

Meals look interesting, what is this COR, oats, egg whites meal does this end up like an omlete or a pancake

CoR - cream of rice lol

 

[Sheshredz]

Thank you! Took me a longggg time to get them right

First thing on my list when we move to a bigger place! Unfortunately I currently have minimal kitchen bench top space and many appliances these are just ‘before you speak’ brand coffee sachets - they’re surprisingly good! Thankfully good cafes in the area though

Ooh, i'll have to try them out.

I got a nice coffee machine for my birthday from the fam a couple of years ago. Its my prized possession!

It ruins cafes for you though. If you get really good at making your own coffee, you get dissapointed when you pay for one, and you could have done a better job at home!

 

[willipede]

CoR - cream of rice lol

Hahaha i know what cream of rice is, just havent seen them mixed in that combination with egg before. Like it looks like a sweet omelette?

(Edit, I think i was on page 1 or 2)

 

[Allupfromhere]

Update: 30/1/2026

This morning’s weight was 62.8kg

RECOVERY
Had fairly extensive soft tissue work and dry needling done yesterday - hence the big overnight weight drop! A lot of fluid was pushed out and I feel a lot fresher today. My shoulders and hip flexors in particular feel less ‘sticky’.

TRAINING - DAY FOUR (lower body)
(8G, 1B, 4S)

Abduction (standing machine): 65kg for 2x15 ( 2.5kg/ set)

BB Hip Thrust: 125kg for 2x12 + intensifier: 100kg for 1 & 1/4 reps x10

I’ve been thinking of ways to make my log educational & entertaining: to give more back to the EVO community.

I took the time to film some of my exercises to assess form and areas for improvement. I don’t do this often as I find that it disrupts my focus, and the gym is often busy & I’m mindful of others privacy.
This is one of my last reps - tempo & form remain consistent from start to finish.

View attachment 175553

While BB hip thrust is a compound movement, but most people do it with the aim of the glute max being the prime mover. It’s easy to engage erectors and quads if your form is even slightly off, or the load is too heavy.
I’d advise trying to prevent using your erectors for this one if you’re not wanting thickness in that area.

Here are my pointers for mastering this movement:

• When lowering: keep shoulders relaxed, ribs ‘tucked’ & core braced, keep spine and neck/ head position neutral - control the weight down. Avoid ‘relaxing’, extending on rounding the lower back, core, and neck - this will move tension to the lower back and you’ll immediately lose engagement with the glutes.
• At the top: shins should remain vertical when the hips are fully extended, torso should be parallel to the floor. Finish the lift by contracting your glutes hard. I like a 2 second hold at the top of each rep.

Barbell RDL: 90kg for 2x12 ( 2.5kg/ set)
Could feel the fibres moving in each spot where the dry needles were at the bottom of the hinge

DB BSS (contralateral loaded): 40kg DB for 2x12 (dropped 5kg on these - have been focusing on optimising form to achieve maximal hip flexion while keeping front shin vertices with a slight forward bend in the torso to maintain tension on the glute)

To Finish - Shoulders & Back

DB lateral raise (seated): 7kg DBs for 12, 11

Cable upright row: 26.25kgx12, 21.25kgx15

Unilateral cable pulldown: 28.5kgx12
View attachment 175549
Loving the Panatta super hi row for these - buttery smooth

Post-training CoR with salted caramel WPI
View attachment 175550

A Friday essential
View attachment 175551

Pro update as always those hip thrusts a wild
Love the training detail, helps others when they learn to find queues for themselves also.

Weights moving down pretty fast at your compostion! Hows energy, fatigue?

 

[Allupfromhere]

Hahaha i know what cream of rice is, just havent seen them mixed in that combination with egg before. Like it looks like a sweet omelette?

(Edit, I think i was on page 1 or 2)

I got ya now bro haha, i was thinking no way this brother not know what CoR is

 

[Alice_In_Ironland]

Good read through, its good to see more female athletes in this space.

Always a different perspective and doing this a little differently.

Meals look interesting, what is this COR, oats, egg whites meal does this end up like an omlete or a pancake

Yes it is really strange! I came across it from an Estonian bodybuilder who cooks their oats on the stove top, and then whisks through a raw egg at the end. Can’t taste it, just makes it thicker (I don’t really like runny/ watery oatmeal). When my cals get low I use some egg whites in place of a bit of the water used to cook the oats - adds extra volume, because I am always hungry

 

[Alice_In_Ironland]

Pro update as always those hip thrusts a wild
Love the training detail, helps others when they learn to find queues for themselves also.

Weights moving down pretty fast at your compostion! Hows energy, fatigue?

Yeah took me by surprise! Not a planned drop & nothing’s changed, must’ve just been triggered by the soft tissue work!

My intake is decent sitting at 2610cals, so energy and training performance are both still good but I could definitely eat more - so will probably bump calories up even further very soon if my weight keeps trending down

 

[Alice_In_Ironland]

Ooh, i'll have to try them out.

I got a nice coffee machine for my birthday from the fam a couple of years ago. Its my prized possession!

It ruins cafes for you though. If you get really good at making your own coffee, you get dissapointed when you pay for one, and you could have done a better job at home!

Such a great gift! Must be a great morning ritual making your own coffee! The smell of fresh ground coffee in the house too

 

[Sheshredz]

Such a great gift! Must be a great morning ritual making your own coffee! The smell of fresh ground coffee in the house too

My ritual is

“Quick, get this caffeine into me before I go back to bed”

 

[Alice_In_Ironland]

My ritual is

“Quick, get this caffeine into me before I go back to bed”

love it a friend of mine has her Nespresso machine set-up on her bedside table

 

[willipede]

Yes it is really strange! I came across it from an Estonian bodybuilder who cooks their oats on the stove top, and then whisks through a raw egg at the end. Can’t taste it, just makes it thicker (I don’t really like runny/ watery oatmeal). When my cals get low I use some egg whites in place of a bit of the water used to cook the oats - adds extra volume, because I am always hungry

Hahaha I'm temped to try it, i wonder if I can make it taste like Portuguese custard tarts

 

[Alice_In_Ironland]

Hahaha I'm temped to try it, i wonder if I can make it taste like Portuguese custard tarts

I was going to add, it does actually taste a lot like custard! esp. if you let it cool it down before eating

 

[willipede]

I was going to add, it does actually taste a lot like custard! esp. if you let it cool it down before eating

I'm sold, just have to add a little bit of nutmeg and cinnamon

 

[Alice_In_Ironland]

Hi hello

Update: 1/2/2026

This morning’s weight was 63.2kg.
I’ve seen a slight scale drop this week. Unintentional.
BEAR IN MIND HGH has recently MOVED to AM dosing = potentially less water retention.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins fasted SS on NTDs.

INPUT
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)

PEDs
-HGH: 1iu/ day (taken in the AM) @Sassy's Pharmaceuticals
-Metformin XR: 500mg (pre-bed)
-Jardiance: 10mg (pre-bed)

DAILY HEALTH SUPPLEMENTS
AM: beef liver, astragalus, coq10, boron, Vit D, curicumin, TUDCA, NAC, Vit C
PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)

I’ve been collaborating with @RGSX in the lead-up to the release of their Elite Health line of supplement stacks. The women’s specific stack is the FIRST of its kind to hit the AU market: a comprehensive supplement blend featuring only evidence-based ingredients - with no unnecessary fillers or fluff.

As a minimally enhanced bodybuilder & a female, my progress DEPENDS on taking a calculated & meticulous approach to training, nutrition, & supplementation - leaving no stone unturned.

During periods of enhancement use & when without - you can’t neglect your health if longevity in the sport, and in life, are priorities.

I am transparent about my supplement protocols - and I will ONLY EVER recommend a product if I personally use it, it aligns with my goals, and I believe it to be effective + beneficial.

All of this to be streamlined very soon:

…watch this space

RECOVERY
Soft tissue therapy & dry needling have breathed some new life into my hamstrings and hip flexors. So much less tension in these areas now - which should keep me going for a couple more weeks until I implement a training de-load.

Had a sauna session yesterday evening (post training lower & arms).

TRAINING
TRAINING - DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 12, 10 ( 1 rep for set 1)
• Leg Extension: 66kgx13, 63.5kgx15 ( 2.5kg for set 1)
• Glute Hypertension: 32.5kg DB for 2 sets of 13 (unchanged)
• DB Walking Lunges: (2) 20kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (reverse hack machine): 97.5kg for 2 sets of 15 ( 2.5kg/ set)
• Preacher Curl Machine: 15kg for 2 sets of 10, 10kg for 1 set of 15 (unchanged)
• Close-grip Smith Machine Bench: 30kg for 2 sets of 12 ( 2.5kg/ set)

PHYSIQUE UPDATE
Flat & fasted rear shot from this week.

Composition remains in a GREAT spot during this (now) AAS-free lean build phase - strangers keep asking me if I’m cutting & telling me that I look shredded
I have the lipolytic benefits of some of the best quality HGH from @Sassy's Pharmaceuticals @Sassy Rep to thank for that!

That’s all she wrote (for now!)

 

[codezz]

Hi hello

Update: 1/2/2026

This morning’s weight was 63.2kg.
I’ve seen a slight scale drop this week. Unintentional.
BEAR IN MIND HGH has recently MOVED to AM dosing = potentially less water retention.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins fasted SS on NTDs.

INPUT
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)

PEDs
-HGH: 1iu/ day (taken in the AM) @Sassy's Pharmaceuticals
-Metformin XR: 500mg (pre-bed)
-Jardiance: 10mg (pre-bed)

DAILY HEALTH SUPPLEMENTS
AM: beef liver, astragalus, coq10, boron, Vit D, curicumin, TUDCA, NAC, Vit C
PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)

I’ve been collaborating with @RGSX in the lead-up to the release of their Elite Health line of supplement stacks. The women’s specific stack is the FIRST of its kind to hit the AU market: a comprehensive supplement blend featuring only evidence-based ingredients - with no unnecessary fillers or fluff.

As a minimally enhanced bodybuilder & a female, my progress DEPENDS on taking a calculated & meticulous approach to training, nutrition, & supplementation - leaving no stone unturned.

During periods of enhancement use & when without - you can’t neglect your health if longevity in the sport, and in life, are priorities.

I am transparent about my supplement protocols - and I will ONLY EVER recommend a product if I personally use it, it aligns with my goals, and I believe it to be effective + beneficial.

All of this to be streamlined very soon:
View attachment 176801
…watch this space

RECOVERY
Soft tissue therapy & dry needling have breathed some new life into my hamstrings and hip flexors. So much less tension in these areas now - which should keep me going for a couple more weeks until I implement a training de-load.

Had a sauna session yesterday evening (post training lower & arms).

TRAINING
TRAINING - DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 12, 10 ( 1 rep for set 1)
• Leg Extension: 66kgx13, 63.5kgx15 ( 2.5kg for set 1)
• Glute Hypertension: 32.5kg DB for 2 sets of 13 (unchanged)
• DB Walking Lunges: (2) 20kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (reverse hack machine): 97.5kg for 2 sets of 15 ( 2.5kg/ set)
• Preacher Curl Machine: 15kg for 2 sets of 10, 10kg for 1 set of 15 (unchanged)
• Close-grip Smith Machine Bench: 30kg for 2 sets of 12 ( 2.5kg/ set)

PHYSIQUE UPDATE
Flat & fasted rear shot from this week.

View attachment 176802

Composition remains in a GREAT spot during this (now) AAS-free lean build phase - strangers keep asking me if I’m cutting & telling me that I look shredded
I have the lipolytic benefits of some of the best quality HGH from @Sassy's Pharmaceuticals @Sassy Rep to thank for that!

View attachment 176803

That’s all she wrote (for now!)

Can't wait to see not just urs but alot of peoples supplements move out the way with @RGSX new tablets range, gonna be so beneficial for all

 

[Kopite67]

Hi hello

Update: 1/2/2026

This morning’s weight was 63.2kg.
I’ve seen a slight scale drop this week. Unintentional.
BEAR IN MIND HGH has recently MOVED to AM dosing = potentially less water retention.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins fasted SS on NTDs.

INPUT
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)

PEDs
-HGH: 1iu/ day (taken in the AM) @Sassy's Pharmaceuticals
-Metformin XR: 500mg (pre-bed)
-Jardiance: 10mg (pre-bed)

DAILY HEALTH SUPPLEMENTS
AM: beef liver, astragalus, coq10, boron, Vit D, curicumin, TUDCA, NAC, Vit C
PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)

I’ve been collaborating with @RGSX in the lead-up to the release of their Elite Health line of supplement stacks. The women’s specific stack is the FIRST of its kind to hit the AU market: a comprehensive supplement blend featuring only evidence-based ingredients - with no unnecessary fillers or fluff.

As a minimally enhanced bodybuilder & a female, my progress DEPENDS on taking a calculated & meticulous approach to training, nutrition, & supplementation - leaving no stone unturned.

During periods of enhancement use & when without - you can’t neglect your health if longevity in the sport, and in life, are priorities.

I am transparent about my supplement protocols - and I will ONLY EVER recommend a product if I personally use it, it aligns with my goals, and I believe it to be effective + beneficial.

All of this to be streamlined very soon:
View attachment 176801
…watch this space

RECOVERY
Soft tissue therapy & dry needling have breathed some new life into my hamstrings and hip flexors. So much less tension in these areas now - which should keep me going for a couple more weeks until I implement a training de-load.

Had a sauna session yesterday evening (post training lower & arms).

TRAINING
TRAINING - DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 12, 10 ( 1 rep for set 1)
• Leg Extension: 66kgx13, 63.5kgx15 ( 2.5kg for set 1)
• Glute Hypertension: 32.5kg DB for 2 sets of 13 (unchanged)
• DB Walking Lunges: (2) 20kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (reverse hack machine): 97.5kg for 2 sets of 15 ( 2.5kg/ set)
• Preacher Curl Machine: 15kg for 2 sets of 10, 10kg for 1 set of 15 (unchanged)
• Close-grip Smith Machine Bench: 30kg for 2 sets of 12 ( 2.5kg/ set)

PHYSIQUE UPDATE
Flat & fasted rear shot from this week.

View attachment 176802

Composition remains in a GREAT spot during this (now) AAS-free lean build phase - strangers keep asking me if I’m cutting & telling me that I look shredded
I have the lipolytic benefits of some of the best quality HGH from @Sassy's Pharmaceuticals @Sassy Rep to thank for that!

View attachment 176803

That’s all she wrote (for now!)

A quality log update as I always expect and look forward to @Alice_In_Ironland .
Shoulders, traps and upper back are looking amazing and are really defined.
Is the @RGSX line going to targeted towards just female athletes or everyone? Looking forward to seeing this.

 

[Alice_In_Ironland]

A quality log update as I always expect and look forward to @Alice_In_Ironland .
Shoulders, traps and upper back are looking amazing and are really defined.
Is the @RGSX line going to targeted towards just female athletes or everyone? Looking forward to seeing this.

Thank you focusing on building some more density now!

There’ll be a comprehensive & specific stack for male athletes also, and a more concentrated AAS cycle support option too. @RGSX working on bundle options for the range too I believe

 

[Sassy Rep]

Greetings all!

I’ve attached a few pics of bloods drawn mid-cycle. As mentioned my menstrual cycle/ HPO axis have been disrupted. The goal going forward is to restore a regular menstrual cycle (AAS cycle will be finished this week). I may post some more labs when I get them re-drawn in several weeks’ time for comparison, if it’s helpful? I will also share updates about any supplements etc. I use to help the process along.

7/1/2026 Update:

The build continues - getting close to 64kg now.

Fasted BG today AM: 4.8.

PEDs (unchanged):
-Primo-e 40mg/ week (now in the FINAL week of this cycle)
-HGH 2iu pre-bed
+ Metformin XR 500mg; Jardiance 5mg

PHYSIQUE (pics taken flat & fasted in the AM)

View attachment 164722

View attachment 164723

Core routine (for those who are interested): bodyweight hanging leg raises (4 sets/ week) & vacuums + core breathing exercises DAILY.

…The HGH does assist in minimising body fat accumulation around my midsection, BUT I think nutrition is key also…
I’m eating 400g (raw weight) of leafy green veg daily. I prefer low FODMAP & low raffinose vegetables for better digestibility & no bloating - cucumber, green bean, zucchini, spinach, chard, lettuce.

For the next phase of my build I’ll be utilising HGH only. The goal is to restore my menstrual cycle.

Considering this, are people still interested in seeing regular log updates from me?

MAJORITY of the time I am not using any AAS, so I can continue to share details about how I make progress via supplements, nutrition, recovery, training etc etc; as well as post updates re: physique/ weight changes & labs if it’s helpful?

Let me know

Update 9/1/2026

Weight has been relatively stable - between 63.4-63.7kg daily.

Calories are unchanged (still carb cycling on training vs rest days).

Sodium and potassium intake continue to be tracked daily & kept at a 1:1 ratio.
If you’re chasing potassium, spinach and white potatoes are great options. I fill any gaps with ‘Lite Salt’ (added to my intra drink at a 2:1 ratio with salt).

Pic: salmon, greens, (a little rice underneath) + salt.
View attachment 165570

TRAINING
Lower day #3 (2A, 4H, 6Q, 2G =14 total sets)

Adductors: 105.5kgx12, 98.5kgx12

Uni-lateral lying leg curl: 21.25kg for 2 for 12,11

Seated leg curl: 57.5kg x 2: 10,10

Cybex squat press: 160kg (4pps) for 2x12 - up 2 reps in set 2 from last week, ready to add some more load to this

Full ROM pendulum squats: 28.5kg for 2: 10, 12

Hyperextension: 35kg for 2x15

Leg extensions: 68kg for 2x12

+Seated calf raises: 25kgx15, 27.5kgx12, 32.5kgx10

RECOVERY
Didn’t have a great sleep post legs - trained a little later in the day than I usually do, which left me with in a bit too much residual CNS stimulation. Usually take magnesium, 3mg melatonin, and half scoop of DREAM & then it’s lights out - but not this time, ha.

PEDs/ SUPPLEMENTS
-Metformin 500mg
-Jardiance 5g
-HGH 2iu

Pic: daily supplements ft. my bird (I put him on my food scale yesterday and he almost BROKE it weighing in at a whopping 36g )

View attachment 165571
View attachment 165572

I’m thrilled to say that moving forward I’ll be working with a TOP TIER supplier (the king of cryptids) @Sassy's Pharmaceuticals who has SO kindly offered me a spot on the sponsorship team.
I’ll be sharing feedback of their product here

With AAS now OUT, the goal is to keep pushing training while utilising nutrition, recovery, & non-AAS supplementation to hold onto the newly added tissue while working toward new strength and size gains.

Pic: updated fasted rear shot - have gained some visible back & glute size + density

View attachment 165573

I’m humbled to have the backing of the EVO community, & now the support of team @Sassy's Pharmaceuticals & @Sassy Rep in my corner too.

Onwards

Greetings all

UPDATE: 11/01/2026

The build continues…

Weekly weight average has dropped a little (-200g).

OUTPUT (steps & cardio) are unchanged.

INTAKE (calories & water) are unchanged.

I have majority of carbs pre-, peri- and immediately post-workout. I bring CoR with whey & berries to eat at the gym.
When my next carb increase happens, I’ll re-introduce sweet potato for the fibre, minerals, & potassium.
Very excited to find these during my grocery shop (100% steamed sweet potato). They’re compact so I plan to throw some in a ziplock & then into my gym bag for additional post-WO carbs.

View attachment 166412
One less thing needing to be cooked is win

SLEEP
The hot nights have been doing a number on my sleep quality. I keep the AC on, but hate how dry it makes the room. Have purchased a humidifier - I’m planning to use this jointly with the AC to get some moisture back into the air.

TRAINING - DAY FOUR (lower body)
(8G, 1B, 4S)

Abduction (standing machine): 60kg for 2x15

Glute Drive Machine (ft. a new piece of NewTech kit at my gym) 120kg for 2x12 + intensifier: 80kg for 1 & 1/4 reps (try it!)

Barbell RDL: 85kgx15, 85kgx12 - more than ready to increase the load for both sets next sessions

DB BSS (contralateral loaded): progressed to the 45kg DB (up from 42.5kg last session) for 2 sets of 15, 12

To Finish - Shoulders & Back:
DB lateral raise (seated) 7kg DBs for 12, 10
Cable upright row 25kgx12, 20kgx15
Unilateral cable pulldown: 25kgx12

Despite AA now being OUT, I’m still making small progressions on most exercises with an extra rep or 0.5-2.5kg added here and there. I don’t change my program or comprise form, so progress happens in small increments.

View attachment 166418
Small shoulder pump

RECOVERY
Sunday is REST day 2/2: fasted cardio (10 mins SS), AM walk outdoors in the sun, M1 delayed til at least 11 (I do have celery juice beforehand), & sauna planned for the PM.

View attachment 166424
Juice

PEDs/ supplements (unchanged):
-2iu GH
-500mg Metformin
-5mg Jardiance

TEAM @Sassy's Pharmaceuticals @Sassy Rep

Rinse & Repeat

Thank you @LevButlerov for giving me the green light to start a log

I’m eager to learn from the community here. I am always looking for small, actionable ways to improve

DETAILS

DIET & SUPPLEMENTS

Currently I’m eating at a surplus with the goal of building more lean tissue.

Macros

TD - 160P/ 50F/ 350C (2490kcal)

NTD - 160P/ 60F/ 225C (2080kcal).

3500mg sodium & potassium (each).

30-35g fibre (I fill in any gaps in my diet with psy

I’m so grateful for the kind words & support from the evo crew

3/1/25 Update:

TRAINING SUMMARY
Glute-focused lower day with a mild cold. This particular compound-focused day always makes me a little nervous

Glutes are tricky. For me, it’s about more than just moving the weight from A to B. You’ve got to find that sweet spot between lifting heavy enough to create sufficient stimulus, but also achieving good MMC.

Abduction: 57.5 for 2 sets: 15, 15.
I use the Panatta standing machine.

BB hip thrust: 137.5kg for 2 sets: 12,11 reps. 3rd set 100kg for 1 + 1/4 reps: 10 reps.
I have noticed that hip thrusts using a barbell has improved all of my other lower body lifts - strengthens the stabilisers like a machine can’t.

DB BSS (contralateral hold): holding 1x42.5kg DB. 2 sets x 15, 15.
I like to use a wedge to elevate my toes on the front foot (back foot is elevated on ATX stand) to get more stretch through the lower part of glutes.

BB RDL: 85kg x 2 sets: 12, 12.
Pre-de-load week I had 90kgx10 (2). Decided to drop the load slightly today. I’ll increase once I’m feeling 100% better again.
I do these on a raised platform so I can get maximum stretch through my hips/ glutes at the bottom of each rep. Instead of push hips back, I think ‘point butt toward the ceiling’.

+ shoulders/ lats: 2 sets DB lateral raises (seated), 2 sets upright rows, 1 set unilateral pull downs with a D-grip handle (I think about ‘squeezing’ my lat to tuck my elbow into my pocket).

5/1/2025 Update

Sick with a cold - but improving! Have been using the sauna daily to get it moving along.

Weight: has been stable each AM sitting at 63.6-63.7kg for the past week.

FBG was 4.9 this AM.

Intake:
Unchanged: hitting 160p/ 50f/ 350c on training days (JUST under 2500kcal).
non-training day (NTD) day carbs are 225g & fat is 60g.

Output:
11-12k steps daily.
2x 10 min steady-state cardio on NTDs.

Supps:
AM: NAC, TUDCA, astragalus, Vit C, Liposomal Vit D + K2, curcumin, boron, coq10, beef liver, digestive enzymes with meals, Fijian noni juice (30ml)
Psyllium husk and needed

PM: magnesium, fish oil, citrus bergamot, Melatonin 3mg, ‘Dream’ Sleep Support
+ Metformin XR 500mg, Jardiance 5mg

Pre-workout: using Premium Sups Night Warrior - I’m almost out, so seeking suggestions for a good non-stim pre available in AU???
(otherwise I’ll re-purchase NW - it’s now almost $50 a bag, I recall it being $29 not too long ago…)

Intra: HBCD 30g, creatine 10g, glutamine 5g, taurine 5g, salt 2g, collagen 5g, EAA 15g

PEDs (unchanged):
-40mg primo-e (split into 2 doses/ week)
-2iu HGH daily pre-bed

Training - Lower day #3

***I’ve included some training cues & exercise set-up tips I use. I’ve got an album in my phone dedicated to exercise set-ups photos

Leg extension: 63.5kg 2 sets: 15,14.

Lying ham curl: 48.5kg 2 sets: 12,12. I place an ab mat under my hips & focus on driving my hips into the pad. I picked up this tip from Shanique Grant. I get much better hamstring engagement & no lower back tension this way.

Walking lunges with DBs: 2 sets, 15 reps per leg with the 20kg DBs.

Good mornings: 90kg for 2 sets of 15.
I use the v-squat l to do these.
Think: lead the movement by pushing butt to the ceiling, get maximal hip flexion while keeping a neutral spine, squeeze/ ‘round’ the glutes in to drive back up, and keep a very slight/ soft knee bend at the top of each rep to keep the tension on the glutes (don’t thrust/ hyper-extend hips at the top).

Hyperextension: I use the booty builder cable machine - except I don’t use the cable attachment as it means the load is restricted to a fixed/ linear plane. I prefer to hold a DB or a plate with relatively straight arms (held further away from the body). Keep back and chin slightly rounded, eyes looking toward feet/toes, toes pointed outward. Think: lead by squeezing through the glutes. I hold at the top AND the bottom of each rep to really feel the stretch in the short and lengthened positions.

Arms: 3 sets preacher curl machine, 2 sets rope push downs (12.5kg for 12, 12).

Abs: 2 sets of hanging leg raises (body weight).

Pic: post-training CoR, berries, & salted caramel WPI eaten at the gym.

View attachment 163721

I make it day before and let it set in the fridge (I HATE runny CoR). I mix up the whey with a little water and freeze in a seperate container overnight. Doubles as an ice pack in my gym bag & stays thick for when it’s time to eat.

Pic: M3 - spinach, rice, steak, olive oil + flaky salt.

View attachment 163722

Pic: dinner on rest days - chard, spinach, olive oil, + salmon.

View attachment 163723

I’ll post a physique pic next update

Plan for today is to rest & sauna after work.

Pic of my M1: oats & CoR cooked on the stovetop. I hate it runny, so I leave it to cool and then place it in the fridge for a half hour. I top it with Ceylon cinnamon.

View attachment 162933

Pic of this morning’s grocery shop. Veg & eggs are from the markets:

View attachment 162934

I’m so grateful for the kind words & support from the evo crew

You are on point with everything, not really much to say but (well done). Let's see you keep smashing it

 

[Alice_In_Ironland]

Thanks boss extremely grateful for your support @Sassy's Pharmaceuticals

 

[Allupfromhere]

Your quickly becoming almost the forefront of not only the female loggers but one of the most detailed and technical logs on evo entirely. The log is super impressive and informative, your super impressive and detailed in your entire structure for this lifestyle and a genuine asset for anyone following allong to gain a technical insite to how its done at a top level.

Stay awesome and as always this continues to be one of my favs

 

[waggat]

28/1/2026 cont’

TRAINING

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 108 x12 ( 2 reps); 98.5kg x12 (unchanged)
• Uni-lateral lying hamstring curl: 21.25kg for 2 sets x12 reps (unchanged, but seeing improvements in ROM for my left hamstring which is weaker vs my right)
• Pendulum squat: 28.25kg for 2 sets of 12 (added yoga blocks at my shoulders to to get maximal hip & knee flexion)

View attachment 174762

• Cybex squat (leg) press: 170kg for 2 sets 12, 10 reps ( 2 reps set 2 - hip flexors & quads have remained tight following Monday’s lower session)
• Seated leg curl: 57.5kg for 2 sets of 12 reps ( 2 reps set 2)
• Leg extension: 69.25kg x12, 68kg x12 ( 1.25kg set one)
• Glute hyperextension: 37.5kg for 2 sets of 15 reps (unchanged)

My hips & hammies are feeling it after today’s session - soft tissue work later this week couldn’t come sooner

Awesome leg workout and love the pendulum squat photo! I'm a big fan of doing hamstring curls before your big press/squat variant as well.

Update: 30/1/2026

This morning’s weight was 62.8kg

RECOVERY
Had fairly extensive soft tissue work and dry needling done yesterday - hence the big overnight weight drop! A lot of fluid was pushed out and I feel a lot fresher today. My shoulders and hip flexors in particular feel less ‘sticky’.

TRAINING - DAY FOUR (lower body)
(8G, 1B, 4S)

Abduction (standing machine): 65kg for 2x15 ( 2.5kg/ set)

BB Hip Thrust: 125kg for 2x12 + intensifier: 100kg for 1 & 1/4 reps x10

I’ve been thinking of ways to make my log educational & entertaining: to give more back to the EVO community.

I took the time to film some of my exercises to assess form and areas for improvement. I don’t do this often as I find that it disrupts my focus, and the gym is often busy & I’m mindful of others privacy.
This is one of my last reps - tempo & form remain consistent from start to finish.

View attachment 175553

While BB hip thrust is a compound movement, but most people do it with the aim of the glute max being the prime mover. It’s easy to engage erectors and quads if your form is even slightly off, or the load is too heavy.
I’d advise trying to prevent using your erectors for this one if you’re not wanting thickness in that area.

Here are my pointers for mastering this movement:

• When lowering: keep shoulders relaxed, ribs ‘tucked’ & core braced, keep spine and neck/ head position neutral - control the weight down. Avoid ‘relaxing’, extending on rounding the lower back, core, and neck - this will move tension to the lower back and you’ll immediately lose engagement with the glutes.
• At the top: shins should remain vertical when the hips are fully extended, torso should be parallel to the floor. Finish the lift by contracting your glutes hard. I like a 2 second hold at the top of each rep.

Barbell RDL: 90kg for 2x12 ( 2.5kg/ set)
Could feel the fibres moving in each spot where the dry needles were at the bottom of the hinge

DB BSS (contralateral loaded): 40kg DB for 2x12 (dropped 5kg on these - have been focusing on optimising form to achieve maximal hip flexion while keeping front shin vertices with a slight forward bend in the torso to maintain tension on the glute)

To Finish - Shoulders & Back

DB lateral raise (seated): 7kg DBs for 12, 11

Cable upright row: 26.25kgx12, 21.25kgx15

Unilateral cable pulldown: 28.5kgx12
View attachment 175549
Loving the Panatta super hi row for these - buttery smooth

Post-training CoR with salted caramel WPI
View attachment 175550

A Friday essential
View attachment 175551

125kg for hip thrusts with that pause at the top is impressive! 90kg RDL's is awesome as well!

How come my (ex) World Gym (rebranded to Golds now) doesn't have nice equipment like that.

Hi hello

Update: 1/2/2026

This morning’s weight was 63.2kg.
I’ve seen a slight scale drop this week. Unintentional.
BEAR IN MIND HGH has recently MOVED to AM dosing = potentially less water retention.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins fasted SS on NTDs.

INPUT
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)

PEDs
-HGH: 1iu/ day (taken in the AM) @Sassy's Pharmaceuticals
-Metformin XR: 500mg (pre-bed)
-Jardiance: 10mg (pre-bed)

DAILY HEALTH SUPPLEMENTS
AM: beef liver, astragalus, coq10, boron, Vit D, curicumin, TUDCA, NAC, Vit C
PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)

I’ve been collaborating with @RGSX in the lead-up to the release of their Elite Health line of supplement stacks. The women’s specific stack is the FIRST of its kind to hit the AU market: a comprehensive supplement blend featuring only evidence-based ingredients - with no unnecessary fillers or fluff.

As a minimally enhanced bodybuilder & a female, my progress DEPENDS on taking a calculated & meticulous approach to training, nutrition, & supplementation - leaving no stone unturned.

During periods of enhancement use & when without - you can’t neglect your health if longevity in the sport, and in life, are priorities.

I am transparent about my supplement protocols - and I will ONLY EVER recommend a product if I personally use it, it aligns with my goals, and I believe it to be effective + beneficial.

All of this to be streamlined very soon:
View attachment 176801
…watch this space

RECOVERY
Soft tissue therapy & dry needling have breathed some new life into my hamstrings and hip flexors. So much less tension in these areas now - which should keep me going for a couple more weeks until I implement a training de-load.

Had a sauna session yesterday evening (post training lower & arms).

TRAINING
TRAINING - DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 12, 10 ( 1 rep for set 1)
• Leg Extension: 66kgx13, 63.5kgx15 ( 2.5kg for set 1)
• Glute Hypertension: 32.5kg DB for 2 sets of 13 (unchanged)
• DB Walking Lunges: (2) 20kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (reverse hack machine): 97.5kg for 2 sets of 15 ( 2.5kg/ set)
• Preacher Curl Machine: 15kg for 2 sets of 10, 10kg for 1 set of 15 (unchanged)
• Close-grip Smith Machine Bench: 30kg for 2 sets of 12 ( 2.5kg/ set)

PHYSIQUE UPDATE
Flat & fasted rear shot from this week.

View attachment 176802

Composition remains in a GREAT spot during this (now) AAS-free lean build phase - strangers keep asking me if I’m cutting & telling me that I look shredded
I have the lipolytic benefits of some of the best quality HGH from @Sassy's Pharmaceuticals @Sassy Rep to thank for that!

View attachment 176803

That’s all she wrote (for now!)

Nice workout there. Walking lunges with 20's for 15 reps and near 100kg good mornings is good going.

Looking good in the photos too!

 

[Sheshredz]

Hi hello

Update: 1/2/2026

This morning’s weight was 63.2kg.
I’ve seen a slight scale drop this week. Unintentional.
BEAR IN MIND HGH has recently MOVED to AM dosing = potentially less water retention.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins fasted SS on NTDs.

INPUT
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)

PEDs
-HGH: 1iu/ day (taken in the AM) @Sassy's Pharmaceuticals
-Metformin XR: 500mg (pre-bed)
-Jardiance: 10mg (pre-bed)

DAILY HEALTH SUPPLEMENTS
AM: beef liver, astragalus, coq10, boron, Vit D, curicumin, TUDCA, NAC, Vit C
PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)

I’ve been collaborating with @RGSX in the lead-up to the release of their Elite Health line of supplement stacks. The women’s specific stack is the FIRST of its kind to hit the AU market: a comprehensive supplement blend featuring only evidence-based ingredients - with no unnecessary fillers or fluff.

As a minimally enhanced bodybuilder & a female, my progress DEPENDS on taking a calculated & meticulous approach to training, nutrition, & supplementation - leaving no stone unturned.

During periods of enhancement use & when without - you can’t neglect your health if longevity in the sport, and in life, are priorities.

I am transparent about my supplement protocols - and I will ONLY EVER recommend a product if I personally use it, it aligns with my goals, and I believe it to be effective + beneficial.

All of this to be streamlined very soon:
View attachment 176801
…watch this space

RECOVERY
Soft tissue therapy & dry needling have breathed some new life into my hamstrings and hip flexors. So much less tension in these areas now - which should keep me going for a couple more weeks until I implement a training de-load.

Had a sauna session yesterday evening (post training lower & arms).

TRAINING
TRAINING - DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 12, 10 ( 1 rep for set 1)
• Leg Extension: 66kgx13, 63.5kgx15 ( 2.5kg for set 1)
• Glute Hypertension: 32.5kg DB for 2 sets of 13 (unchanged)
• DB Walking Lunges: (2) 20kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (reverse hack machine): 97.5kg for 2 sets of 15 ( 2.5kg/ set)
• Preacher Curl Machine: 15kg for 2 sets of 10, 10kg for 1 set of 15 (unchanged)
• Close-grip Smith Machine Bench: 30kg for 2 sets of 12 ( 2.5kg/ set)

PHYSIQUE UPDATE
Flat & fasted rear shot from this week.

View attachment 176802

Composition remains in a GREAT spot during this (now) AAS-free lean build phase - strangers keep asking me if I’m cutting & telling me that I look shredded
I have the lipolytic benefits of some of the best quality HGH from @Sassy's Pharmaceuticals @Sassy Rep to thank for that!

View attachment 176803

That’s all she wrote (for now!)

oh my gosh, looking awesome!

 

[Alice_In_Ironland]

Your quickly becoming almost the forefront of not only the female loggers but one of the most detailed and technical logs on evo entirely. The log is super impressive and informative, your super impressive and detailed in your entire structure for this lifestyle and a genuine asset for anyone following allong to gain a technical insite to how its done at a top level.

Stay awesome and as always this continues to be one of my favs

Thank you, this is such kind feedback - your support truely means a lot!

I believe that through discipline comes freedom, which cultivated overtime has given me the liberty to pursue my goals in every weather. I take a slightly different approach to this lifestyle - but I’ve found a very peaceful life in bodybuilding by keeping my focus on overall self-development vs chasing purely aesthetic goals.

 

[toddthelineman]

I got ya now bro haha, i was thinking no way this brother not know what CoR is

I did not know what it is, have never eaten it, never even seen it in my life hahaha

 

[LevButlerov]

Hi hello

Update: 1/2/2026

This morning’s weight was 63.2kg.
I’ve seen a slight scale drop this week. Unintentional.
BEAR IN MIND HGH has recently MOVED to AM dosing = potentially less water retention.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins fasted SS on NTDs.

INPUT
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)

PEDs
-HGH: 1iu/ day (taken in the AM) @Sassy's Pharmaceuticals
-Metformin XR: 500mg (pre-bed)
-Jardiance: 10mg (pre-bed)

DAILY HEALTH SUPPLEMENTS
AM: beef liver, astragalus, coq10, boron, Vit D, curicumin, TUDCA, NAC, Vit C
PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)

I’ve been collaborating with @RGSX in the lead-up to the release of their Elite Health line of supplement stacks. The women’s specific stack is the FIRST of its kind to hit the AU market: a comprehensive supplement blend featuring only evidence-based ingredients - with no unnecessary fillers or fluff.

As a minimally enhanced bodybuilder & a female, my progress DEPENDS on taking a calculated & meticulous approach to training, nutrition, & supplementation - leaving no stone unturned.

During periods of enhancement use & when without - you can’t neglect your health if longevity in the sport, and in life, are priorities.

I am transparent about my supplement protocols - and I will ONLY EVER recommend a product if I personally use it, it aligns with my goals, and I believe it to be effective + beneficial.

All of this to be streamlined very soon:
View attachment 176801
…watch this space

RECOVERY
Soft tissue therapy & dry needling have breathed some new life into my hamstrings and hip flexors. So much less tension in these areas now - which should keep me going for a couple more weeks until I implement a training de-load.

Had a sauna session yesterday evening (post training lower & arms).

TRAINING
TRAINING - DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 12, 10 ( 1 rep for set 1)
• Leg Extension: 66kgx13, 63.5kgx15 ( 2.5kg for set 1)
• Glute Hypertension: 32.5kg DB for 2 sets of 13 (unchanged)
• DB Walking Lunges: (2) 20kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (reverse hack machine): 97.5kg for 2 sets of 15 ( 2.5kg/ set)
• Preacher Curl Machine: 15kg for 2 sets of 10, 10kg for 1 set of 15 (unchanged)
• Close-grip Smith Machine Bench: 30kg for 2 sets of 12 ( 2.5kg/ set)

PHYSIQUE UPDATE
Flat & fasted rear shot from this week.

View attachment 176802

Composition remains in a GREAT spot during this (now) AAS-free lean build phase - strangers keep asking me if I’m cutting & telling me that I look shredded
I have the lipolytic benefits of some of the best quality HGH from @Sassy's Pharmaceuticals @Sassy Rep to thank for that!

View attachment 176803

That’s all she wrote (for now!)

You're looking lean and tight sister as always @Alice_In_Ironland good supplement line, waiting to see what you release!

 

[Alice_In_Ironland]

Awesome leg workout and love the pendulum squat photo! I'm a big fan of doing hamstring curls before your big press/squat variant as well.

125kg for hip thrusts with that pause at the top is impressive! 90kg RDL's is awesome as well!

How come my (ex) World Gym (rebranded to Golds now) doesn't have nice equipment like that.

Nice workout there. Walking lunges with 20's for 15 reps and near 100kg good mornings is good going.

Looking good in the photos too!

Thank you! Goal is to keep increasing the weights & reps for all of my lifts without compromising form, SLOW process, haha

I am very fortunate to train at WG’s that have nice kit!
I used to be a gold’s girl & I miss some of the plate loaded machines, steel/ iron plates, and general vibe/ community there

 

[rizzlekdizzle]

definitely need you on the podcast!

 

[Allupfromhere]

definitely need you on the podcast!

 

[Panda22]

Hi hello

Update: 1/2/2026

This morning’s weight was 63.2kg.
I’ve seen a slight scale drop this week. Unintentional.
BEAR IN MIND HGH has recently MOVED to AM dosing = potentially less water retention.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins fasted SS on NTDs.

INPUT
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)

PEDs
-HGH: 1iu/ day (taken in the AM) @Sassy's Pharmaceuticals
-Metformin XR: 500mg (pre-bed)
-Jardiance: 10mg (pre-bed)

DAILY HEALTH SUPPLEMENTS
AM: beef liver, astragalus, coq10, boron, Vit D, curicumin, TUDCA, NAC, Vit C
PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)

I’ve been collaborating with @RGSX in the lead-up to the release of their Elite Health line of supplement stacks. The women’s specific stack is the FIRST of its kind to hit the AU market: a comprehensive supplement blend featuring only evidence-based ingredients - with no unnecessary fillers or fluff.

As a minimally enhanced bodybuilder & a female, my progress DEPENDS on taking a calculated & meticulous approach to training, nutrition, & supplementation - leaving no stone unturned.

During periods of enhancement use & when without - you can’t neglect your health if longevity in the sport, and in life, are priorities.

I am transparent about my supplement protocols - and I will ONLY EVER recommend a product if I personally use it, it aligns with my goals, and I believe it to be effective + beneficial.

All of this to be streamlined very soon:
View attachment 176801
…watch this space

RECOVERY
Soft tissue therapy & dry needling have breathed some new life into my hamstrings and hip flexors. So much less tension in these areas now - which should keep me going for a couple more weeks until I implement a training de-load.

Had a sauna session yesterday evening (post training lower & arms).

TRAINING
TRAINING - DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 12, 10 ( 1 rep for set 1)
• Leg Extension: 66kgx13, 63.5kgx15 ( 2.5kg for set 1)
• Glute Hypertension: 32.5kg DB for 2 sets of 13 (unchanged)
• DB Walking Lunges: (2) 20kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (reverse hack machine): 97.5kg for 2 sets of 15 ( 2.5kg/ set)
• Preacher Curl Machine: 15kg for 2 sets of 10, 10kg for 1 set of 15 (unchanged)
• Close-grip Smith Machine Bench: 30kg for 2 sets of 12 ( 2.5kg/ set)

PHYSIQUE UPDATE
Flat & fasted rear shot from this week.

View attachment 176802

Composition remains in a GREAT spot during this (now) AAS-free lean build phase - strangers keep asking me if I’m cutting & telling me that I look shredded
I have the lipolytic benefits of some of the best quality HGH from @Sassy's Pharmaceuticals @Sassy Rep to thank for that!

View attachment 176803

That’s all she wrote (for now!)

Epic updated - your figure is looking amazing! It’s so clear how consistent and dialled in you are

How are you finding the switch to am pinning for the HGH so far? What was your motivation for that change?

 

[Alice_In_Ironland]

Epic updated - your figure is looking amazing! It’s so clear how consistent and dialled in you are

How are you finding the switch to am pinning for the HGH so far? What was your motivation for that change?

Thank you just chasing your level of back density over here

So far, so good! I’ve noticed I’m holding less water now!

I’m prone to reduced insulin sensitivity when my calories/ carbs are high & HGH is being used. It can block insulin’s action overnight, so I sometimes wake with elevated fasting glucose. But I have good insulin sensitivity throughout the day when I’m moving/ training (so the glucose gets used/ up-taken by the muscles)

 

[Alice_In_Ironland]

Greetings all

Update: 3/2/2026

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins fasted SS on NTDs (unchanged)

INPUT
Training Day Calories: INCREASED to 2815 (400 C/ 180 P/ 55 F)
previously 2610 (370 C/ 170 P/ 50 F)

Non-training day Calories: INCREASED to 2460 (300 C/ 180 P/ 60F)
previously 2260 (250 C/ 180 P/ 60 F)

We’re eating now!

PEDs
-HGH: 1iu/ day - taken in the AM @Sassy's Pharmaceuticals
-Metformin XR: 500mg - pre-bed
-Jardiance: 10mg - pre-bed

TRAINING - DAY FIVE (lower body)
(12G)

• Glute Drive Machine: 117.5kg x12 for 2 + 2 second hold at the top of each rep ( 2.5kg/ set) + (1) 85kg for 1+1/4 reps x10
• DB BSS (contralateral hold): 41kg for 2x12
• DB RDL: 42.5kg DBs for 2 sets of 12 ( 5kg)
• Glute Reverse Hyperextension: (2) 42.5kg for 2x12 ( 1.25kg/ set)
• Abduction Machine: 96kg x12, 91kg x15
• Glute Kickback: 17.5kg for 2x15

***
I’ve had a little extra time to do some form-check filming. My program has barely changed over the previous three years; despite this, I’m always looking for ways to improve exercise execution & set-up as I become more advanced - with the aim of maximising stimulus to the target muscles.

Exercise breakdown: Bulgarian Split Squats using a DB (contralateral hold).
You just know an exercise is going to be hard when it’s named after a former Eastern Bloc country

• If you’re targeting glutes, do not let the front knee track past the toes during the movement - aim to keep the front shin vertical
• Control the load down when you lower - think about leading the movement by pushing hips back (trying to touch your butt to that back heel) vs moving the knee up and down

• Keep a slight forward lean through the torso when you ‘drive’ using the front (working) foot to shift mechanical load to the glutes - by increasing the angle of hip flexion, you increase the stretch through the glutes

• Don’t ‘push off’ through the stabilising (back) foot when coming up - drive through the front foot & focus on engaging the glute to extend the hips up

Set-up tips:

• I have my front foot elevated on 20kg plate for maximal hip flexion (to achieve back knee to floor) - a good idea if you’ve got long levers
• I like to hold onto the frame of a squat rack or a nearby machine for stability: more stability = more ability to generate force through the target muscle = more stimulus
• The ATX stand is adjustable (vs a bench) & I like how it has a curved pad (reduces pressure on the rear foot). I place a yoga mat underneath to prevent it from sliding

Helpful: not having tight hip flexors - a key to unlocking lower-body gains. If you have tightness through your hips, you won’t be able to take the target muscles through their full active range.

I stretch my hip flexors daily, but also have them dry needled and released every 4-6 weeks. I personally find my psoas gets tight and I can even begin to feel it ‘pull’ or ‘catch’ at my abdominals (during ab exercises) if I don’t keep it in check.
***

Many thanks to the supporters of this log @Sassy's Pharmaceuticals @Sassy Rep & @RGSX who make it possible for me to create more in-depth style posts

For joints that feel buttery smooth even when you’re doing Bulgarians twice weekly @Sassy's Pharmaceuticals has you covered - his HGH is like WD40 for the body

To keep your body performing optimally @RGSX have specialised stacks (soon to be available to Aus EVO members) to suit the supplement needs for those who train hard (AAS use or not) - which won’t break the bank OR occupy all of your pantry space

 

[codezz]

Greetings all

Update: 3/2/2026

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins fasted SS on NTDs (unchanged)

INPUT
Training Day Calories: INCREASED to 2815 (400 C/ 180 P/ 55 F)
previously 2610 (370 C/ 170 P/ 50 F)

Non-training day Calories: INCREASED to 2460 (300 C/ 180 P/ 60F)
previously 2260 (250 C/ 180 P/ 60 F)

We’re eating now!

PEDs
-HGH: 1iu/ day - taken in the AM @Sassy's Pharmaceuticals
-Metformin XR: 500mg - pre-bed
-Jardiance: 10mg - pre-bed

TRAINING - DAY FIVE (lower body)
(12G)

• Glute Drive Machine: 117.5kg x12 for 2 + 2 second hold at the top of each rep ( 2.5kg/ set) + (1) 85kg for 1+1/4 reps x10
• DB BSS (contralateral hold): 41kg for 2x12
• DB RDL: 42.5kg DBs for 2 sets of 12 ( 5kg)
• Glute Reverse Hyperextension: (2) 42.5kg for 2x12 ( 1.25kg/ set)
• Abduction Machine: 96kg x12, 91kg x15
• Glute Kickback: 17.5kg for 2x15

***
I’ve had a little extra time to do some form-check filming. My program has barely changed over the previous three years; despite this, I’m always looking for ways to improve exercise execution & set-up as I become more advanced - with the aim of maximising stimulus to the target muscles.

Exercise breakdown: Bulgarian Split Squats using a DB (contralateral hold).
You just know an exercise is going to be hard when it’s named after a former Eastern Bloc country

• If you’re targeting glutes, do not let the front knee track past the toes during the movement - aim to keep the front shin vertical
• Control the load down when you lower - think about leading the movement by pushing hips back (trying to touch your butt to that back heel) vs moving the knee up and down

View attachment 177941

• Keep a slight forward lean through the torso when you ‘drive’ using the front (working) foot to shift mechanical load to the glutes - by increasing the angle of hip flexion, you increase the stretch through the glutes

View attachment 177942

• Don’t ‘push off’ through the stabilising (back) foot when coming up - drive through the front foot & focus on engaging the glute to extend the hips up

View attachment 177939

Set-up tips:

• I have my front foot elevated on 20kg plate for maximal hip flexion (to achieve back knee to floor) - a good idea if you’ve got long levers
• I like to hold onto the frame of a squat rack or a nearby machine for stability: more stability = more ability to generate force through the target muscle = more stimulus
• The ATX stand is adjustable (vs a bench) & I like how it has a curved pad (reduces pressure on the rear foot). I place a yoga mat underneath to prevent it from sliding

View attachment 177937

Helpful: not having tight hip flexors - a key to unlocking lower-body gains. If you have tightness through your hips, you won’t be able to take the target muscles through their full active range.

I stretch my hip flexors daily, but also have them dry needled and released every 4-6 weeks. I personally find my psoas gets tight and I can even begin to feel it ‘pull’ or ‘catch’ at my abdominals (during ab exercises) if I don’t keep it in check.
***

Many thanks to the supporters of this log @Sassy's Pharmaceuticals @Sassy Rep & @RGSX who make it possible for me to create more in-depth style posts

For joints that feel buttery smooth even when you’re doing Bulgarians twice weekly @Sassy's Pharmaceuticals has you covered - his HGH is like WD40 for the body

To keep your body performing optimally @RGSX have specialised stacks (soon to be available to Aus EVO members) to suit the supplement needs for those who train hard (AAS use or not) - which won’t break the bank OR occupy all of your pantry space

Now thats how u do a fucking log!!!!

Amazing @Alice_In_Ironland

 

[Pigsy]

Greetings all

Update: 3/2/2026

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins fasted SS on NTDs (unchanged)

INPUT
Training Day Calories: INCREASED to 2815 (400 C/ 180 P/ 55 F)
previously 2610 (370 C/ 170 P/ 50 F)

Non-training day Calories: INCREASED to 2460 (300 C/ 180 P/ 60F)
previously 2260 (250 C/ 180 P/ 60 F)

We’re eating now!

PEDs
-HGH: 1iu/ day - taken in the AM @Sassy's Pharmaceuticals
-Metformin XR: 500mg - pre-bed
-Jardiance: 10mg - pre-bed

TRAINING - DAY FIVE (lower body)
(12G)

• Glute Drive Machine: 117.5kg x12 for 2 + 2 second hold at the top of each rep ( 2.5kg/ set) + (1) 85kg for 1+1/4 reps x10
• DB BSS (contralateral hold): 41kg for 2x12
• DB RDL: 42.5kg DBs for 2 sets of 12 ( 5kg)
• Glute Reverse Hyperextension: (2) 42.5kg for 2x12 ( 1.25kg/ set)
• Abduction Machine: 96kg x12, 91kg x15
• Glute Kickback: 17.5kg for 2x15

***
I’ve had a little extra time to do some form-check filming. My program has barely changed over the previous three years; despite this, I’m always looking for ways to improve exercise execution & set-up as I become more advanced - with the aim of maximising stimulus to the target muscles.

Exercise breakdown: Bulgarian Split Squats using a DB (contralateral hold).
You just know an exercise is going to be hard when it’s named after a former Eastern Bloc country

• If you’re targeting glutes, do not let the front knee track past the toes during the movement - aim to keep the front shin vertical
• Control the load down when you lower - think about leading the movement by pushing hips back (trying to touch your butt to that back heel) vs moving the knee up and down

View attachment 177941

• Keep a slight forward lean through the torso when you ‘drive’ using the front (working) foot to shift mechanical load to the glutes - by increasing the angle of hip flexion, you increase the stretch through the glutes

View attachment 177942

• Don’t ‘push off’ through the stabilising (back) foot when coming up - drive through the front foot & focus on engaging the glute to extend the hips up

View attachment 177939

Set-up tips:

• I have my front foot elevated on 20kg plate for maximal hip flexion (to achieve back knee to floor) - a good idea if you’ve got long levers
• I like to hold onto the frame of a squat rack or a nearby machine for stability: more stability = more ability to generate force through the target muscle = more stimulus
• The ATX stand is adjustable (vs a bench) & I like how it has a curved pad (reduces pressure on the rear foot). I place a yoga mat underneath to prevent it from sliding

View attachment 177937

Helpful: not having tight hip flexors - a key to unlocking lower-body gains. If you have tightness through your hips, you won’t be able to take the target muscles through their full active range.

I stretch my hip flexors daily, but also have them dry needled and released every 4-6 weeks. I personally find my psoas gets tight and I can even begin to feel it ‘pull’ or ‘catch’ at my abdominals (during ab exercises) if I don’t keep it in check.
***

Many thanks to the supporters of this log @Sassy's Pharmaceuticals @Sassy Rep & @RGSX who make it possible for me to create more in-depth style posts

For joints that feel buttery smooth even when you’re doing Bulgarians twice weekly @Sassy's Pharmaceuticals has you covered - his HGH is like WD40 for the body

To keep your body performing optimally @RGSX have specialised stacks (soon to be available to Aus EVO members) to suit the supplement needs for those who train hard (AAS use or not) - which won’t break the bank OR occupy all of your pantry space

Love you training intensity

 

[Panda22]

Exercise breakdown: Bulgarian Split Squats using a DB (contralateral hold).
You just know an exercise is going to be hard when it’s named after a former Eastern Bloc country

• If you’re targeting glutes, do not let the front knee track past the toes during the movement - aim to keep the front shin vertical
• Control the load down when you lower - think about leading the movement by pushing hips back (trying to touch your butt to that back heel) vs moving the knee up and down

View attachment 177941

• Keep a slight forward lean through the torso when you ‘drive’ using the front (working) foot to shift mechanical load to the glutes - by increasing the angle of hip flexion, you increase the stretch through the glutes

View attachment 177942

• Don’t ‘push off’ through the stabilising (back) foot when coming up - drive through the front foot & focus on engaging the glute to extend the hips up

View attachment 177939

Set-up tips:

• I have my front foot elevated on 20kg plate for maximal hip flexion (to achieve back knee to floor) - a good idea if you’ve got long levers
• I like to hold onto the frame of a squat rack or a nearby machine for stability: more stability = more ability to generate force through the target muscle = more stimulus
• The ATX stand is adjustable (vs a bench) & I like how it has a curved pad (reduces pressure on the rear foot). I place a yoga mat underneath to prevent it from sliding

View attachment 177937

Helpful: not having tight hip flexors - a key to unlocking lower-body gains. If you have tightness through your hips, you won’t be able to take the target muscles through their full active range.

I stretch my hip flexors daily, but also have them dry needled and released every 4-6 weeks. I personally find my psoas gets tight and I can even begin to feel it ‘pull’ or ‘catch’ at my abdominals (during ab exercises) if I don’t keep it in check.
***

You’re tips and detail are amazing @Alice_In_Ironland !!

These additions to your posts are so informative. I’m really loving (and VERY appreciative) of you sharing this knowledge. I’ll definitely be taking these tips into my leg day tomorrow

 

[LevButlerov]

Greetings all

Update: 3/2/2026

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins fasted SS on NTDs (unchanged)

INPUT
Training Day Calories: INCREASED to 2815 (400 C/ 180 P/ 55 F)
previously 2610 (370 C/ 170 P/ 50 F)

Non-training day Calories: INCREASED to 2460 (300 C/ 180 P/ 60F)
previously 2260 (250 C/ 180 P/ 60 F)

We’re eating now!

PEDs
-HGH: 1iu/ day - taken in the AM @Sassy's Pharmaceuticals
-Metformin XR: 500mg - pre-bed
-Jardiance: 10mg - pre-bed

TRAINING - DAY FIVE (lower body)
(12G)

• Glute Drive Machine: 117.5kg x12 for 2 + 2 second hold at the top of each rep ( 2.5kg/ set) + (1) 85kg for 1+1/4 reps x10
• DB BSS (contralateral hold): 41kg for 2x12
• DB RDL: 42.5kg DBs for 2 sets of 12 ( 5kg)
• Glute Reverse Hyperextension: (2) 42.5kg for 2x12 ( 1.25kg/ set)
• Abduction Machine: 96kg x12, 91kg x15
• Glute Kickback: 17.5kg for 2x15

***
I’ve had a little extra time to do some form-check filming. My program has barely changed over the previous three years; despite this, I’m always looking for ways to improve exercise execution & set-up as I become more advanced - with the aim of maximising stimulus to the target muscles.

Exercise breakdown: Bulgarian Split Squats using a DB (contralateral hold).
You just know an exercise is going to be hard when it’s named after a former Eastern Bloc country

• If you’re targeting glutes, do not let the front knee track past the toes during the movement - aim to keep the front shin vertical
• Control the load down when you lower - think about leading the movement by pushing hips back (trying to touch your butt to that back heel) vs moving the knee up and down

View attachment 177941

• Keep a slight forward lean through the torso when you ‘drive’ using the front (working) foot to shift mechanical load to the glutes - by increasing the angle of hip flexion, you increase the stretch through the glutes

View attachment 177942

• Don’t ‘push off’ through the stabilising (back) foot when coming up - drive through the front foot & focus on engaging the glute to extend the hips up

View attachment 177939

Set-up tips:

• I have my front foot elevated on 20kg plate for maximal hip flexion (to achieve back knee to floor) - a good idea if you’ve got long levers
• I like to hold onto the frame of a squat rack or a nearby machine for stability: more stability = more ability to generate force through the target muscle = more stimulus
• The ATX stand is adjustable (vs a bench) & I like how it has a curved pad (reduces pressure on the rear foot). I place a yoga mat underneath to prevent it from sliding

View attachment 177937

Helpful: not having tight hip flexors - a key to unlocking lower-body gains. If you have tightness through your hips, you won’t be able to take the target muscles through their full active range.

I stretch my hip flexors daily, but also have them dry needled and released every 4-6 weeks. I personally find my psoas gets tight and I can even begin to feel it ‘pull’ or ‘catch’ at my abdominals (during ab exercises) if I don’t keep it in check.
***

Many thanks to the supporters of this log @Sassy's Pharmaceuticals @Sassy Rep & @RGSX who make it possible for me to create more in-depth style posts

For joints that feel buttery smooth even when you’re doing Bulgarians twice weekly @Sassy's Pharmaceuticals has you covered - his HGH is like WD40 for the body

To keep your body performing optimally @RGSX have specialised stacks (soon to be available to Aus EVO members) to suit the supplement needs for those who train hard (AAS use or not) - which won’t break the bank OR occupy all of your pantry space

perfect training sister @Alice_In_Ironland pushing nicely!

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67

 

[Kopite67]

Greetings all

Update: 3/2/2026

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins fasted SS on NTDs (unchanged)

INPUT
Training Day Calories: INCREASED to 2815 (400 C/ 180 P/ 55 F)
previously 2610 (370 C/ 170 P/ 50 F)

Non-training day Calories: INCREASED to 2460 (300 C/ 180 P/ 60F)
previously 2260 (250 C/ 180 P/ 60 F)

We’re eating now!

PEDs
-HGH: 1iu/ day - taken in the AM @Sassy's Pharmaceuticals
-Metformin XR: 500mg - pre-bed
-Jardiance: 10mg - pre-bed

TRAINING - DAY FIVE (lower body)
(12G)

• Glute Drive Machine: 117.5kg x12 for 2 + 2 second hold at the top of each rep ( 2.5kg/ set) + (1) 85kg for 1+1/4 reps x10
• DB BSS (contralateral hold): 41kg for 2x12
• DB RDL: 42.5kg DBs for 2 sets of 12 ( 5kg)
• Glute Reverse Hyperextension: (2) 42.5kg for 2x12 ( 1.25kg/ set)
• Abduction Machine: 96kg x12, 91kg x15
• Glute Kickback: 17.5kg for 2x15

***
I’ve had a little extra time to do some form-check filming. My program has barely changed over the previous three years; despite this, I’m always looking for ways to improve exercise execution & set-up as I become more advanced - with the aim of maximising stimulus to the target muscles.

Exercise breakdown: Bulgarian Split Squats using a DB (contralateral hold).
You just know an exercise is going to be hard when it’s named after a former Eastern Bloc country

• If you’re targeting glutes, do not let the front knee track past the toes during the movement - aim to keep the front shin vertical
• Control the load down when you lower - think about leading the movement by pushing hips back (trying to touch your butt to that back heel) vs moving the knee up and down

View attachment 177941

• Keep a slight forward lean through the torso when you ‘drive’ using the front (working) foot to shift mechanical load to the glutes - by increasing the angle of hip flexion, you increase the stretch through the glutes

View attachment 177942

• Don’t ‘push off’ through the stabilising (back) foot when coming up - drive through the front foot & focus on engaging the glute to extend the hips up

View attachment 177939

Set-up tips:

• I have my front foot elevated on 20kg plate for maximal hip flexion (to achieve back knee to floor) - a good idea if you’ve got long levers
• I like to hold onto the frame of a squat rack or a nearby machine for stability: more stability = more ability to generate force through the target muscle = more stimulus
• The ATX stand is adjustable (vs a bench) & I like how it has a curved pad (reduces pressure on the rear foot). I place a yoga mat underneath to prevent it from sliding

View attachment 177937

Helpful: not having tight hip flexors - a key to unlocking lower-body gains. If you have tightness through your hips, you won’t be able to take the target muscles through their full active range.

I stretch my hip flexors daily, but also have them dry needled and released every 4-6 weeks. I personally find my psoas gets tight and I can even begin to feel it ‘pull’ or ‘catch’ at my abdominals (during ab exercises) if I don’t keep it in check.
***

Many thanks to the supporters of this log @Sassy's Pharmaceuticals @Sassy Rep & @RGSX who make it possible for me to create more in-depth style posts

For joints that feel buttery smooth even when you’re doing Bulgarians twice weekly @Sassy's Pharmaceuticals has you covered - his HGH is like WD40 for the body

To keep your body performing optimally @RGSX have specialised stacks (soon to be available to Aus EVO members) to suit the supplement needs for those who train hard (AAS use or not) - which won’t break the bank OR occupy all of your pantry space

Once again an epic update brought to us by @Alice_In_Ironland . Love this log . Nice bump in food. The BSS description was simply . Seems all the hard exercises have an Eastern Bloc opening to describe them though I do like the architecture it develops just not fond of the build process that gets you there .

 

[RGSX]

Greetings all

Update: 3/2/2026

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins fasted SS on NTDs (unchanged)

INPUT
Training Day Calories: INCREASED to 2815 (400 C/ 180 P/ 55 F)
previously 2610 (370 C/ 170 P/ 50 F)

Non-training day Calories: INCREASED to 2460 (300 C/ 180 P/ 60F)
previously 2260 (250 C/ 180 P/ 60 F)

We’re eating now!

PEDs
-HGH: 1iu/ day - taken in the AM @Sassy's Pharmaceuticals
-Metformin XR: 500mg - pre-bed
-Jardiance: 10mg - pre-bed

TRAINING - DAY FIVE (lower body)
(12G)

• Glute Drive Machine: 117.5kg x12 for 2 + 2 second hold at the top of each rep ( 2.5kg/ set) + (1) 85kg for 1+1/4 reps x10
• DB BSS (contralateral hold): 41kg for 2x12
• DB RDL: 42.5kg DBs for 2 sets of 12 ( 5kg)
• Glute Reverse Hyperextension: (2) 42.5kg for 2x12 ( 1.25kg/ set)
• Abduction Machine: 96kg x12, 91kg x15
• Glute Kickback: 17.5kg for 2x15

***
I’ve had a little extra time to do some form-check filming. My program has barely changed over the previous three years; despite this, I’m always looking for ways to improve exercise execution & set-up as I become more advanced - with the aim of maximising stimulus to the target muscles.

Exercise breakdown: Bulgarian Split Squats using a DB (contralateral hold).
You just know an exercise is going to be hard when it’s named after a former Eastern Bloc country

• If you’re targeting glutes, do not let the front knee track past the toes during the movement - aim to keep the front shin vertical
• Control the load down when you lower - think about leading the movement by pushing hips back (trying to touch your butt to that back heel) vs moving the knee up and down

View attachment 177941

• Keep a slight forward lean through the torso when you ‘drive’ using the front (working) foot to shift mechanical load to the glutes - by increasing the angle of hip flexion, you increase the stretch through the glutes

View attachment 177942

• Don’t ‘push off’ through the stabilising (back) foot when coming up - drive through the front foot & focus on engaging the glute to extend the hips up

View attachment 177939

Set-up tips:

• I have my front foot elevated on 20kg plate for maximal hip flexion (to achieve back knee to floor) - a good idea if you’ve got long levers
• I like to hold onto the frame of a squat rack or a nearby machine for stability: more stability = more ability to generate force through the target muscle = more stimulus
• The ATX stand is adjustable (vs a bench) & I like how it has a curved pad (reduces pressure on the rear foot). I place a yoga mat underneath to prevent it from sliding

View attachment 177937

Helpful: not having tight hip flexors - a key to unlocking lower-body gains. If you have tightness through your hips, you won’t be able to take the target muscles through their full active range.

I stretch my hip flexors daily, but also have them dry needled and released every 4-6 weeks. I personally find my psoas gets tight and I can even begin to feel it ‘pull’ or ‘catch’ at my abdominals (during ab exercises) if I don’t keep it in check.
***

Many thanks to the supporters of this log @Sassy's Pharmaceuticals @Sassy Rep & @RGSX who make it possible for me to create more in-depth style posts

For joints that feel buttery smooth even when you’re doing Bulgarians twice weekly @Sassy's Pharmaceuticals has you covered - his HGH is like WD40 for the body

To keep your body performing optimally @RGSX have specialised stacks (soon to be available to Aus EVO members) to suit the supplement needs for those who train hard (AAS use or not) - which won’t break the bank OR occupy all of your pantry space

One of the most detailed posts on a long I've seen in a very long time! You are doing unreal

 

[Alice_In_Ironland]

You’re tips and detail are amazing @Alice_In_Ironland !!

These additions to your posts are so informative. I’m really loving (and VERY appreciative) of you sharing this knowledge. I’ll definitely be taking these tips into my leg day tomorrow

Thanks girl appreciate the kind words! Bulgarians would have to be my fave exercise for building that lower glute-hamstring area

 

[Alice_In_Ironland]

Once again an epic update brought to us by @Alice_In_Ironland . Love this log . Nice bump in food. The BSS description was simply . Seems all the hard exercises have an Eastern Bloc opening to describe them though I do like the architecture it develops just not fond of the build process that gets you there .

Very true! None of my adjustments have made them any easier unfortunately - you just get better at them

 

[Alice_In_Ironland]

Love you training intensity

Intensity builds density!

 

[Pigsy]

Intensity builds density!

Best statement every. Taking thid and making a tshirt

 

[Pigsy]

Best statement every. Taking thid and making a tshirt

 

[Pigsy]

View attachment 178152

Looks like i pissed myself

 

[JimmyO187]

Greetings all

Update: 3/2/2026

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins fasted SS on NTDs (unchanged)

INPUT
Training Day Calories: INCREASED to 2815 (400 C/ 180 P/ 55 F)
previously 2610 (370 C/ 170 P/ 50 F)

Non-training day Calories: INCREASED to 2460 (300 C/ 180 P/ 60F)
previously 2260 (250 C/ 180 P/ 60 F)

We’re eating now!

PEDs
-HGH: 1iu/ day - taken in the AM @Sassy's Pharmaceuticals
-Metformin XR: 500mg - pre-bed
-Jardiance: 10mg - pre-bed

TRAINING - DAY FIVE (lower body)
(12G)

• Glute Drive Machine: 117.5kg x12 for 2 + 2 second hold at the top of each rep ( 2.5kg/ set) + (1) 85kg for 1+1/4 reps x10
• DB BSS (contralateral hold): 41kg for 2x12
• DB RDL: 42.5kg DBs for 2 sets of 12 ( 5kg)
• Glute Reverse Hyperextension: (2) 42.5kg for 2x12 ( 1.25kg/ set)
• Abduction Machine: 96kg x12, 91kg x15
• Glute Kickback: 17.5kg for 2x15

***
I’ve had a little extra time to do some form-check filming. My program has barely changed over the previous three years; despite this, I’m always looking for ways to improve exercise execution & set-up as I become more advanced - with the aim of maximising stimulus to the target muscles.

Exercise breakdown: Bulgarian Split Squats using a DB (contralateral hold).
You just know an exercise is going to be hard when it’s named after a former Eastern Bloc country

• If you’re targeting glutes, do not let the front knee track past the toes during the movement - aim to keep the front shin vertical
• Control the load down when you lower - think about leading the movement by pushing hips back (trying to touch your butt to that back heel) vs moving the knee up and down

View attachment 177941

• Keep a slight forward lean through the torso when you ‘drive’ using the front (working) foot to shift mechanical load to the glutes - by increasing the angle of hip flexion, you increase the stretch through the glutes

View attachment 177942

• Don’t ‘push off’ through the stabilising (back) foot when coming up - drive through the front foot & focus on engaging the glute to extend the hips up

View attachment 177939

Set-up tips:

• I have my front foot elevated on 20kg plate for maximal hip flexion (to achieve back knee to floor) - a good idea if you’ve got long levers
• I like to hold onto the frame of a squat rack or a nearby machine for stability: more stability = more ability to generate force through the target muscle = more stimulus
• The ATX stand is adjustable (vs a bench) & I like how it has a curved pad (reduces pressure on the rear foot). I place a yoga mat underneath to prevent it from sliding

View attachment 177937

Helpful: not having tight hip flexors - a key to unlocking lower-body gains. If you have tightness through your hips, you won’t be able to take the target muscles through their full active range.

I stretch my hip flexors daily, but also have them dry needled and released every 4-6 weeks. I personally find my psoas gets tight and I can even begin to feel it ‘pull’ or ‘catch’ at my abdominals (during ab exercises) if I don’t keep it in check.
***

Many thanks to the supporters of this log @Sassy's Pharmaceuticals @Sassy Rep & @RGSX who make it possible for me to create more in-depth style posts

For joints that feel buttery smooth even when you’re doing Bulgarians twice weekly @Sassy's Pharmaceuticals has you covered - his HGH is like WD40 for the body

To keep your body performing optimally @RGSX have specialised stacks (soon to be available to Aus EVO members) to suit the supplement needs for those who train hard (AAS use or not) - which won’t break the bank OR occupy all of your pantry space

Great looking lower day workout and phenomenal detail in your log

Im a little late to the party here but I will be following along

 

[Trenhead3cc]

Great log updates!

 

[Sheshredz]

Greetings all

Update: 3/2/2026

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins fasted SS on NTDs (unchanged)

INPUT
Training Day Calories: INCREASED to 2815 (400 C/ 180 P/ 55 F)
previously 2610 (370 C/ 170 P/ 50 F)

Non-training day Calories: INCREASED to 2460 (300 C/ 180 P/ 60F)
previously 2260 (250 C/ 180 P/ 60 F)

We’re eating now!

PEDs
-HGH: 1iu/ day - taken in the AM @Sassy's Pharmaceuticals
-Metformin XR: 500mg - pre-bed
-Jardiance: 10mg - pre-bed

TRAINING - DAY FIVE (lower body)
(12G)

• Glute Drive Machine: 117.5kg x12 for 2 + 2 second hold at the top of each rep ( 2.5kg/ set) + (1) 85kg for 1+1/4 reps x10
• DB BSS (contralateral hold): 41kg for 2x12
• DB RDL: 42.5kg DBs for 2 sets of 12 ( 5kg)
• Glute Reverse Hyperextension: (2) 42.5kg for 2x12 ( 1.25kg/ set)
• Abduction Machine: 96kg x12, 91kg x15
• Glute Kickback: 17.5kg for 2x15

***
I’ve had a little extra time to do some form-check filming. My program has barely changed over the previous three years; despite this, I’m always looking for ways to improve exercise execution & set-up as I become more advanced - with the aim of maximising stimulus to the target muscles.

Exercise breakdown: Bulgarian Split Squats using a DB (contralateral hold).
You just know an exercise is going to be hard when it’s named after a former Eastern Bloc country

• If you’re targeting glutes, do not let the front knee track past the toes during the movement - aim to keep the front shin vertical
• Control the load down when you lower - think about leading the movement by pushing hips back (trying to touch your butt to that back heel) vs moving the knee up and down

View attachment 177941

• Keep a slight forward lean through the torso when you ‘drive’ using the front (working) foot to shift mechanical load to the glutes - by increasing the angle of hip flexion, you increase the stretch through the glutes

View attachment 177942

• Don’t ‘push off’ through the stabilising (back) foot when coming up - drive through the front foot & focus on engaging the glute to extend the hips up

View attachment 177939

Set-up tips:

• I have my front foot elevated on 20kg plate for maximal hip flexion (to achieve back knee to floor) - a good idea if you’ve got long levers
• I like to hold onto the frame of a squat rack or a nearby machine for stability: more stability = more ability to generate force through the target muscle = more stimulus
• The ATX stand is adjustable (vs a bench) & I like how it has a curved pad (reduces pressure on the rear foot). I place a yoga mat underneath to prevent it from sliding

View attachment 177937

Helpful: not having tight hip flexors - a key to unlocking lower-body gains. If you have tightness through your hips, you won’t be able to take the target muscles through their full active range.

I stretch my hip flexors daily, but also have them dry needled and released every 4-6 weeks. I personally find my psoas gets tight and I can even begin to feel it ‘pull’ or ‘catch’ at my abdominals (during ab exercises) if I don’t keep it in check.
***

Many thanks to the supporters of this log @Sassy's Pharmaceuticals @Sassy Rep & @RGSX who make it possible for me to create more in-depth style posts

For joints that feel buttery smooth even when you’re doing Bulgarians twice weekly @Sassy's Pharmaceuticals has you covered - his HGH is like WD40 for the body

To keep your body performing optimally @RGSX have specialised stacks (soon to be available to Aus EVO members) to suit the supplement needs for those who train hard (AAS use or not) - which won’t break the bank OR occupy all of your pantry space

Love the exercise breakdowns. You do a really good job explaining the details. I’ve tried to listen to podcasts about exercise and nutrition and it’s either way to simple or way to scientific.

You hit that perfect balance!

 

[Alice_In_Ironland]

Hi hello

Update: 5/2/2026

Today’s weight: 63.2kg

FBG: 4.7 - post prandial steps & keeping all carbs tight around my training window is keeping BG in a good spot

BP: 108/75

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs (unchanged)

INPUT
Training Day Calories: 2815 (400 C/ 180 P/ 55 F)
Non-training day Calories: 2460 (300 C/ 180 P/ 60F)

So far, so good re: the food increase. I’ve placed the extra carbs in my pre- & post-training meals. Still eating 400g raw weight green veg, and ~100g fruit daily. Digestion has been great. I do take digestive enzymes, but I believe that if you eat whole & unprocessed foods, the body will break down & partition the nutrients efficiently & with minimal bloating/ distension (i.e., food doesn’t ‘sit’ in my stomach for long). On that note, my appetite is firing & I could eat a lot more if I wanted to

PEDs
-HGH: 1iu/ day - taken in the AM
-Metformin XR: 500mg pre-bed
-Jardiance: 10mg pre-bed

DIET - FDOE (training day)
Upon waking: black coffee or 2g matcha in water

M1: 50g oats, 50g COR, 25g banana, 50ml kefir, 1 egg, 50g egg whites, 25g WPI, Ceylon cinnamon, 2g salt

M2 (pre training): 200g baked sweet potato, 50g raw weight low-gi rice (this meal has been great on leg days for maintaining stable energy levels from start to fin)
+ 1 scoop Night Warrior pre-workout (Premium Supps)

Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt

M3 (post-WO, eaten at the gym): 100g CoR, 50g fruit, 30g WPI

M4: 50g low-GI white rice, 50g lentils, 100g lean beef, 50g spinach, 50g green beans, 5g olive oil, 1g salt

M5: 250g green beans, 50g spinach, 70g salmon, 1g salt

M6: 250g goat yogurt, 5g collagen protein, 10g WPI, 5g olive oil, 10g walnuts, 30g berries

Pre-bed: 2g psyllium husk in water

TRAINING
DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 110 x12, 103 x12 (2kg/ set)
• Uni-lateral lying hamstring curl: 21.25kg for 2 sets x12 reps (unchanged, form where I want it to be for the last few reps of each set for my left leg - ready to increase load next session)
• Pendulum squat: 30kg for 2 sets of 12 ( 2.5kg/ set)
• Cybex squat (leg) press: 170kg for 2 sets 12, 10 reps (unchanged)
• Seated leg curl: 57.5kg for 2 sets of 12 reps (unchanged - these felt unusually heavy, had to triple check the load )
• Leg extension: 69.25kg x12, 69.25kg x12 ( 1.25kg set 2)
• Glute hyperextension: 37.5kg for 2 sets of 15 reps (unchanged)

PHYSIQUE UPDATE

Photo taken flat & fasted in the AM.

Coach says I’m looking “ripped” at this bodyweight

I’m very pleased with this week’s visuals considering my current food intake & NIL AAS use: just @Sassy's Pharmaceuticals @Sassy Rep HGH

Rinse & repeat

 

[Freki]

Hi hello

Update: 5/2/2026

Today’s weight: 63.2kg

FBG: 4.7 - post prandial steps & keeping all carbs tight around my training window is keeping BG in a good spot

BP: 108/75

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs (unchanged)

INPUT
Training Day Calories: 2815 (400 C/ 180 P/ 55 F)
Non-training day Calories: 2460 (300 C/ 180 P/ 60F)

So far, so good re: the food increase. I’ve placed the extra carbs in my pre- & post-training meals. Still eating 400g raw weight green veg, and ~100g fruit daily. Digestion has been great. I do take digestive enzymes, but I believe that if you eat whole & unprocessed foods, the body will break down & partition the nutrients efficiently & with minimal bloating/ distension (i.e., food doesn’t ‘sit’ in my stomach for long). On that note, my appetite is firing & I could eat a lot more if I wanted to

PEDs
-HGH: 1iu/ day - taken in the AM
-Metformin XR: 500mg pre-bed
-Jardiance: 10mg pre-bed

DIET - FDOE (training day)
Upon waking: black coffee or 2g matcha in water

M1: 50g oats, 50g COR, 25g banana, 50ml kefir, 1 egg, 50g egg whites, 25g WPI, Ceylon cinnamon, 2g salt
View attachment 178793

M2 (pre training): 200g baked sweet potato, 50g raw weight low-gi rice (this meal has been great on leg days for maintaining stable energy levels from start to fin)
+ 1 scoop Night Warrior pre-workout (Premium Supps)
View attachment 178792

Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt

M3 (post-WO, eaten at the gym): 100g CoR, 50g fruit, 30g WPI
View attachment 178791

M4: 50g low-GI white rice, 50g lentils, 100g lean beef, 50g spinach, 50g green beans, 5g olive oil, 1g salt
View attachment 178790

M5: 250g green beans, 50g spinach, 70g salmon, 1g salt
View attachment 178789

M6: 250g goat yogurt, 5g collagen protein, 10g WPI, 5g olive oil, 10g walnuts, 30g berries

Pre-bed: 2g psyllium husk in water

TRAINING
DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 110 x12, 103 x12 (2kg/ set)
• Uni-lateral lying hamstring curl: 21.25kg for 2 sets x12 reps (unchanged, form where I want it to be for the last few reps of each set for my left leg - ready to increase load next session)
• Pendulum squat: 30kg for 2 sets of 12 ( 2.5kg/ set)
• Cybex squat (leg) press: 170kg for 2 sets 12, 10 reps (unchanged)
• Seated leg curl: 57.5kg for 2 sets of 12 reps (unchanged - these felt unusually heavy, had to triple check the load )
• Leg extension: 69.25kg x12, 69.25kg x12 ( 1.25kg set 2)
• Glute hyperextension: 37.5kg for 2 sets of 15 reps (unchanged)

PHYSIQUE UPDATE
View attachment 178788
Photo taken flat & fasted in the AM.

Coach says I’m looking “ripped” at this bodyweight

I’m very pleased with this week’s visuals considering my current food intake & NIL AAS use: just @Sassy's Pharmaceuticals @Sassy Rep HGH

Rinse & repeat

Some really clean yummy food
And your physique, just wow , love your midsection

 

[Kopite67]

Hi hello

Update: 5/2/2026

Today’s weight: 63.2kg

FBG: 4.7 - post prandial steps & keeping all carbs tight around my training window is keeping BG in a good spot

BP: 108/75

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs (unchanged)

INPUT
Training Day Calories: 2815 (400 C/ 180 P/ 55 F)
Non-training day Calories: 2460 (300 C/ 180 P/ 60F)

So far, so good re: the food increase. I’ve placed the extra carbs in my pre- & post-training meals. Still eating 400g raw weight green veg, and ~100g fruit daily. Digestion has been great. I do take digestive enzymes, but I believe that if you eat whole & unprocessed foods, the body will break down & partition the nutrients efficiently & with minimal bloating/ distension (i.e., food doesn’t ‘sit’ in my stomach for long). On that note, my appetite is firing & I could eat a lot more if I wanted to

PEDs
-HGH: 1iu/ day - taken in the AM
-Metformin XR: 500mg pre-bed
-Jardiance: 10mg pre-bed

DIET - FDOE (training day)
Upon waking: black coffee or 2g matcha in water

M1: 50g oats, 50g COR, 25g banana, 50ml kefir, 1 egg, 50g egg whites, 25g WPI, Ceylon cinnamon, 2g salt
View attachment 178793

M2 (pre training): 200g baked sweet potato, 50g raw weight low-gi rice (this meal has been great on leg days for maintaining stable energy levels from start to fin)
+ 1 scoop Night Warrior pre-workout (Premium Supps)
View attachment 178792

Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt

M3 (post-WO, eaten at the gym): 100g CoR, 50g fruit, 30g WPI
View attachment 178791

M4: 50g low-GI white rice, 50g lentils, 100g lean beef, 50g spinach, 50g green beans, 5g olive oil, 1g salt
View attachment 178790

M5: 250g green beans, 50g spinach, 70g salmon, 1g salt
View attachment 178789

M6: 250g goat yogurt, 5g collagen protein, 10g WPI, 5g olive oil, 10g walnuts, 30g berries

Pre-bed: 2g psyllium husk in water

TRAINING
DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 110 x12, 103 x12 (2kg/ set)
• Uni-lateral lying hamstring curl: 21.25kg for 2 sets x12 reps (unchanged, form where I want it to be for the last few reps of each set for my left leg - ready to increase load next session)
• Pendulum squat: 30kg for 2 sets of 12 ( 2.5kg/ set)
• Cybex squat (leg) press: 170kg for 2 sets 12, 10 reps (unchanged)
• Seated leg curl: 57.5kg for 2 sets of 12 reps (unchanged - these felt unusually heavy, had to triple check the load )
• Leg extension: 69.25kg x12, 69.25kg x12 ( 1.25kg set 2)
• Glute hyperextension: 37.5kg for 2 sets of 15 reps (unchanged)

PHYSIQUE UPDATE
View attachment 178788
Photo taken flat & fasted in the AM.

Coach says I’m looking “ripped” at this bodyweight

I’m very pleased with this week’s visuals considering my current food intake & NIL AAS use: just @Sassy's Pharmaceuticals @Sassy Rep HGH

Rinse & repeat

Sensational update as usual sister. Love the food increase as its the same thing you suggested to me , except mine was Protein not carbs. Your meals are amazing and I love the images I agree with your coach btw

 

[Sheshredz]

Hi hello

Update: 5/2/2026

Today’s weight: 63.2kg

FBG: 4.7 - post prandial steps & keeping all carbs tight around my training window is keeping BG in a good spot

BP: 108/75

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs (unchanged)

INPUT
Training Day Calories: 2815 (400 C/ 180 P/ 55 F)
Non-training day Calories: 2460 (300 C/ 180 P/ 60F)

So far, so good re: the food increase. I’ve placed the extra carbs in my pre- & post-training meals. Still eating 400g raw weight green veg, and ~100g fruit daily. Digestion has been great. I do take digestive enzymes, but I believe that if you eat whole & unprocessed foods, the body will break down & partition the nutrients efficiently & with minimal bloating/ distension (i.e., food doesn’t ‘sit’ in my stomach for long). On that note, my appetite is firing & I could eat a lot more if I wanted to

PEDs
-HGH: 1iu/ day - taken in the AM
-Metformin XR: 500mg pre-bed
-Jardiance: 10mg pre-bed

DIET - FDOE (training day)
Upon waking: black coffee or 2g matcha in water

M1: 50g oats, 50g COR, 25g banana, 50ml kefir, 1 egg, 50g egg whites, 25g WPI, Ceylon cinnamon, 2g salt
View attachment 178793

M2 (pre training): 200g baked sweet potato, 50g raw weight low-gi rice (this meal has been great on leg days for maintaining stable energy levels from start to fin)
+ 1 scoop Night Warrior pre-workout (Premium Supps)
View attachment 178792

Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt

M3 (post-WO, eaten at the gym): 100g CoR, 50g fruit, 30g WPI
View attachment 178791

M4: 50g low-GI white rice, 50g lentils, 100g lean beef, 50g spinach, 50g green beans, 5g olive oil, 1g salt
View attachment 178790

M5: 250g green beans, 50g spinach, 70g salmon, 1g salt
View attachment 178789

M6: 250g goat yogurt, 5g collagen protein, 10g WPI, 5g olive oil, 10g walnuts, 30g berries

Pre-bed: 2g psyllium husk in water

TRAINING
DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 110 x12, 103 x12 (2kg/ set)
• Uni-lateral lying hamstring curl: 21.25kg for 2 sets x12 reps (unchanged, form where I want it to be for the last few reps of each set for my left leg - ready to increase load next session)
• Pendulum squat: 30kg for 2 sets of 12 ( 2.5kg/ set)
• Cybex squat (leg) press: 170kg for 2 sets 12, 10 reps (unchanged)
• Seated leg curl: 57.5kg for 2 sets of 12 reps (unchanged - these felt unusually heavy, had to triple check the load )
• Leg extension: 69.25kg x12, 69.25kg x12 ( 1.25kg set 2)
• Glute hyperextension: 37.5kg for 2 sets of 15 reps (unchanged)

PHYSIQUE UPDATE
View attachment 178788
Photo taken flat & fasted in the AM.

Coach says I’m looking “ripped” at this bodyweight

I’m very pleased with this week’s visuals considering my current food intake & NIL AAS use: just @Sassy's Pharmaceuticals @Sassy Rep HGH

Rinse & repeat

Is that an ab vein i spot?

damn gurl!

 

[codezz]

Hi hello

Update: 5/2/2026

Today’s weight: 63.2kg

FBG: 4.7 - post prandial steps & keeping all carbs tight around my training window is keeping BG in a good spot

BP: 108/75

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs (unchanged)

INPUT
Training Day Calories: 2815 (400 C/ 180 P/ 55 F)
Non-training day Calories: 2460 (300 C/ 180 P/ 60F)

So far, so good re: the food increase. I’ve placed the extra carbs in my pre- & post-training meals. Still eating 400g raw weight green veg, and ~100g fruit daily. Digestion has been great. I do take digestive enzymes, but I believe that if you eat whole & unprocessed foods, the body will break down & partition the nutrients efficiently & with minimal bloating/ distension (i.e., food doesn’t ‘sit’ in my stomach for long). On that note, my appetite is firing & I could eat a lot more if I wanted to

PEDs
-HGH: 1iu/ day - taken in the AM
-Metformin XR: 500mg pre-bed
-Jardiance: 10mg pre-bed

DIET - FDOE (training day)
Upon waking: black coffee or 2g matcha in water

M1: 50g oats, 50g COR, 25g banana, 50ml kefir, 1 egg, 50g egg whites, 25g WPI, Ceylon cinnamon, 2g salt
View attachment 178793

M2 (pre training): 200g baked sweet potato, 50g raw weight low-gi rice (this meal has been great on leg days for maintaining stable energy levels from start to fin)
+ 1 scoop Night Warrior pre-workout (Premium Supps)
View attachment 178792

Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt

M3 (post-WO, eaten at the gym): 100g CoR, 50g fruit, 30g WPI
View attachment 178791

M4: 50g low-GI white rice, 50g lentils, 100g lean beef, 50g spinach, 50g green beans, 5g olive oil, 1g salt
View attachment 178790

M5: 250g green beans, 50g spinach, 70g salmon, 1g salt
View attachment 178789

M6: 250g goat yogurt, 5g collagen protein, 10g WPI, 5g olive oil, 10g walnuts, 30g berries

Pre-bed: 2g psyllium husk in water

TRAINING
DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 110 x12, 103 x12 (2kg/ set)
• Uni-lateral lying hamstring curl: 21.25kg for 2 sets x12 reps (unchanged, form where I want it to be for the last few reps of each set for my left leg - ready to increase load next session)
• Pendulum squat: 30kg for 2 sets of 12 ( 2.5kg/ set)
• Cybex squat (leg) press: 170kg for 2 sets 12, 10 reps (unchanged)
• Seated leg curl: 57.5kg for 2 sets of 12 reps (unchanged - these felt unusually heavy, had to triple check the load )
• Leg extension: 69.25kg x12, 69.25kg x12 ( 1.25kg set 2)
• Glute hyperextension: 37.5kg for 2 sets of 15 reps (unchanged)

PHYSIQUE UPDATE
View attachment 178788
Photo taken flat & fasted in the AM.

Coach says I’m looking “ripped” at this bodyweight

I’m very pleased with this week’s visuals considering my current food intake & NIL AAS use: just @Sassy's Pharmaceuticals @Sassy Rep HGH

Rinse & repeat

Damn that mid section is getting tight!!

Also are u changing the TV channel with that remote hahaha, or is it one of the photo clickers to take pics?

I normal just video myself then scroll across it and screen shot the photos I want haha urs seems way easier

 

[Alice_In_Ironland]

Damn that mid section is getting tight!!

Also are u changing the TV channel with that remote hahaha, or is it one of the photo clickers to take pics?

I normal just video myself then scroll across it and screen shot the photos I want haha urs seems way easier

Haha, it does look like a TV remote I just realised it’s a clicker linked to my phone camera, it came with the tripod/ ring light I have (an Amazon purchase I believe)
I found the screen shots would sometimes soften me a little as I take the pics pretty early in the morning when natural lighting isn’t great (but maybe I just need to upgrade my phone lol)

 

[Mr.liftz]

28/1/2026 cont’

TRAINING

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 108 x12 ( 2 reps); 98.5kg x12 (unchanged)
• Uni-lateral lying hamstring curl: 21.25kg for 2 sets x12 reps (unchanged, but seeing improvements in ROM for my left hamstring which is weaker vs my right)
• Pendulum squat: 28.25kg for 2 sets of 12 (added yoga blocks at my shoulders to to get maximal hip & knee flexion)

View attachment 174762

• Cybex squat (leg) press: 170kg for 2 sets 12, 10 reps ( 2 reps set 2 - hip flexors & quads have remained tight following Monday’s lower session)
• Seated leg curl: 57.5kg for 2 sets of 12 reps ( 2 reps set 2)
• Leg extension: 69.25kg x12, 68kg x12 ( 1.25kg set one)
• Glute hyperextension: 37.5kg for 2 sets of 15 reps (unchanged)

My hips & hammies are feeling it after today’s session - soft tissue work later this week couldn’t come sooner

Training looks great
Enjoy the soft tissue work,should do wonders

 

[LevButlerov]

Hi hello

Update: 5/2/2026

Today’s weight: 63.2kg

FBG: 4.7 - post prandial steps & keeping all carbs tight around my training window is keeping BG in a good spot

BP: 108/75

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs (unchanged)

INPUT
Training Day Calories: 2815 (400 C/ 180 P/ 55 F)
Non-training day Calories: 2460 (300 C/ 180 P/ 60F)

So far, so good re: the food increase. I’ve placed the extra carbs in my pre- & post-training meals. Still eating 400g raw weight green veg, and ~100g fruit daily. Digestion has been great. I do take digestive enzymes, but I believe that if you eat whole & unprocessed foods, the body will break down & partition the nutrients efficiently & with minimal bloating/ distension (i.e., food doesn’t ‘sit’ in my stomach for long). On that note, my appetite is firing & I could eat a lot more if I wanted to

PEDs
-HGH: 1iu/ day - taken in the AM
-Metformin XR: 500mg pre-bed
-Jardiance: 10mg pre-bed

DIET - FDOE (training day)
Upon waking: black coffee or 2g matcha in water

M1: 50g oats, 50g COR, 25g banana, 50ml kefir, 1 egg, 50g egg whites, 25g WPI, Ceylon cinnamon, 2g salt
View attachment 178793

M2 (pre training): 200g baked sweet potato, 50g raw weight low-gi rice (this meal has been great on leg days for maintaining stable energy levels from start to fin)
+ 1 scoop Night Warrior pre-workout (Premium Supps)
View attachment 178792

Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt

M3 (post-WO, eaten at the gym): 100g CoR, 50g fruit, 30g WPI
View attachment 178791

M4: 50g low-GI white rice, 50g lentils, 100g lean beef, 50g spinach, 50g green beans, 5g olive oil, 1g salt
View attachment 178790

M5: 250g green beans, 50g spinach, 70g salmon, 1g salt
View attachment 178789

M6: 250g goat yogurt, 5g collagen protein, 10g WPI, 5g olive oil, 10g walnuts, 30g berries

Pre-bed: 2g psyllium husk in water

TRAINING
DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 110 x12, 103 x12 (2kg/ set)
• Uni-lateral lying hamstring curl: 21.25kg for 2 sets x12 reps (unchanged, form where I want it to be for the last few reps of each set for my left leg - ready to increase load next session)
• Pendulum squat: 30kg for 2 sets of 12 ( 2.5kg/ set)
• Cybex squat (leg) press: 170kg for 2 sets 12, 10 reps (unchanged)
• Seated leg curl: 57.5kg for 2 sets of 12 reps (unchanged - these felt unusually heavy, had to triple check the load )
• Leg extension: 69.25kg x12, 69.25kg x12 ( 1.25kg set 2)
• Glute hyperextension: 37.5kg for 2 sets of 15 reps (unchanged)

PHYSIQUE UPDATE
View attachment 178788
Photo taken flat & fasted in the AM.

Coach says I’m looking “ripped” at this bodyweight

I’m very pleased with this week’s visuals considering my current food intake & NIL AAS use: just @Sassy's Pharmaceuticals @Sassy Rep HGH

Rinse & repeat

beautiful food sister every time i see your log i'm getting hungry @Alice_In_Ironland

strong posing too, very hard!

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc

 

[Trenhead3cc]

@LevButlerov tags me in a lot of logs, Your log is up there with the absolute best, so comprehensively detailed.

 

[Phill]

beautiful food sister every time i see your log i'm getting hungry @Alice_In_Ironland

strong posing too, very hard!

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc

I was about to say the same thing.
I don't know if it's the same kind of hunger though

 

[Panda22]

Hi hello

Update: 5/2/2026

Today’s weight: 63.2kg

FBG: 4.7 - post prandial steps & keeping all carbs tight around my training window is keeping BG in a good spot

BP: 108/75

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs (unchanged)

INPUT
Training Day Calories: 2815 (400 C/ 180 P/ 55 F)
Non-training day Calories: 2460 (300 C/ 180 P/ 60F)

So far, so good re: the food increase. I’ve placed the extra carbs in my pre- & post-training meals. Still eating 400g raw weight green veg, and ~100g fruit daily. Digestion has been great. I do take digestive enzymes, but I believe that if you eat whole & unprocessed foods, the body will break down & partition the nutrients efficiently & with minimal bloating/ distension (i.e., food doesn’t ‘sit’ in my stomach for long). On that note, my appetite is firing & I could eat a lot more if I wanted to

PEDs
-HGH: 1iu/ day - taken in the AM
-Metformin XR: 500mg pre-bed
-Jardiance: 10mg pre-bed

DIET - FDOE (training day)
Upon waking: black coffee or 2g matcha in water

M1: 50g oats, 50g COR, 25g banana, 50ml kefir, 1 egg, 50g egg whites, 25g WPI, Ceylon cinnamon, 2g salt
View attachment 178793

M2 (pre training): 200g baked sweet potato, 50g raw weight low-gi rice (this meal has been great on leg days for maintaining stable energy levels from start to fin)
+ 1 scoop Night Warrior pre-workout (Premium Supps)
View attachment 178792

Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt

M3 (post-WO, eaten at the gym): 100g CoR, 50g fruit, 30g WPI
View attachment 178791

M4: 50g low-GI white rice, 50g lentils, 100g lean beef, 50g spinach, 50g green beans, 5g olive oil, 1g salt
View attachment 178790

M5: 250g green beans, 50g spinach, 70g salmon, 1g salt
View attachment 178789

M6: 250g goat yogurt, 5g collagen protein, 10g WPI, 5g olive oil, 10g walnuts, 30g berries

Pre-bed: 2g psyllium husk in water

TRAINING
DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 110 x12, 103 x12 (2kg/ set)
• Uni-lateral lying hamstring curl: 21.25kg for 2 sets x12 reps (unchanged, form where I want it to be for the last few reps of each set for my left leg - ready to increase load next session)
• Pendulum squat: 30kg for 2 sets of 12 ( 2.5kg/ set)
• Cybex squat (leg) press: 170kg for 2 sets 12, 10 reps (unchanged)
• Seated leg curl: 57.5kg for 2 sets of 12 reps (unchanged - these felt unusually heavy, had to triple check the load )
• Leg extension: 69.25kg x12, 69.25kg x12 ( 1.25kg set 2)
• Glute hyperextension: 37.5kg for 2 sets of 15 reps (unchanged)

PHYSIQUE UPDATE
View attachment 178788
Photo taken flat & fasted in the AM.

Coach says I’m looking “ripped” at this bodyweight

I’m very pleased with this week’s visuals considering my current food intake & NIL AAS use: just @Sassy's Pharmaceuticals @Sassy Rep HGH

Rinse & repeat

Looking so ripped! You have such a well balanced physique too!! Looking like an elite athlete

 

[Alice_In_Ironland]

Looking so ripped! You have such a well balanced physique too!! Looking like an elite athlete

Thank you coming from the elite athlete herself!

 

[Dreamer]

Hi hello

Update: 5/2/2026

Today’s weight: 63.2kg

FBG: 4.7 - post prandial steps & keeping all carbs tight around my training window is keeping BG in a good spot

BP: 108/75

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs (unchanged)

INPUT
Training Day Calories: 2815 (400 C/ 180 P/ 55 F)
Non-training day Calories: 2460 (300 C/ 180 P/ 60F)

So far, so good re: the food increase. I’ve placed the extra carbs in my pre- & post-training meals. Still eating 400g raw weight green veg, and ~100g fruit daily. Digestion has been great. I do take digestive enzymes, but I believe that if you eat whole & unprocessed foods, the body will break down & partition the nutrients efficiently & with minimal bloating/ distension (i.e., food doesn’t ‘sit’ in my stomach for long). On that note, my appetite is firing & I could eat a lot more if I wanted to

PEDs
-HGH: 1iu/ day - taken in the AM
-Metformin XR: 500mg pre-bed
-Jardiance: 10mg pre-bed

DIET - FDOE (training day)
Upon waking: black coffee or 2g matcha in water

M1: 50g oats, 50g COR, 25g banana, 50ml kefir, 1 egg, 50g egg whites, 25g WPI, Ceylon cinnamon, 2g salt
View attachment 178793

M2 (pre training): 200g baked sweet potato, 50g raw weight low-gi rice (this meal has been great on leg days for maintaining stable energy levels from start to fin)
+ 1 scoop Night Warrior pre-workout (Premium Supps)
View attachment 178792

Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt

M3 (post-WO, eaten at the gym): 100g CoR, 50g fruit, 30g WPI
View attachment 178791

M4: 50g low-GI white rice, 50g lentils, 100g lean beef, 50g spinach, 50g green beans, 5g olive oil, 1g salt
View attachment 178790

M5: 250g green beans, 50g spinach, 70g salmon, 1g salt
View attachment 178789

M6: 250g goat yogurt, 5g collagen protein, 10g WPI, 5g olive oil, 10g walnuts, 30g berries

Pre-bed: 2g psyllium husk in water

TRAINING
DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 110 x12, 103 x12 (2kg/ set)
• Uni-lateral lying hamstring curl: 21.25kg for 2 sets x12 reps (unchanged, form where I want it to be for the last few reps of each set for my left leg - ready to increase load next session)
• Pendulum squat: 30kg for 2 sets of 12 ( 2.5kg/ set)
• Cybex squat (leg) press: 170kg for 2 sets 12, 10 reps (unchanged)
• Seated leg curl: 57.5kg for 2 sets of 12 reps (unchanged - these felt unusually heavy, had to triple check the load )
• Leg extension: 69.25kg x12, 69.25kg x12 ( 1.25kg set 2)
• Glute hyperextension: 37.5kg for 2 sets of 15 reps (unchanged)

PHYSIQUE UPDATE
View attachment 178788
Photo taken flat & fasted in the AM.

Coach says I’m looking “ripped” at this bodyweight

I’m very pleased with this week’s visuals considering my current food intake & NIL AAS use: just @Sassy's Pharmaceuticals @Sassy Rep HGH

Rinse & repeat

You look great! Health metrics nice and inline too.
Clean food, all around amazing

 

[Sassy Rep]

28/1/2026 cont’

TRAINING

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 108 x12 ( 2 reps); 98.5kg x12 (unchanged)
• Uni-lateral lying hamstring curl: 21.25kg for 2 sets x12 reps (unchanged, but seeing improvements in ROM for my left hamstring which is weaker vs my right)
• Pendulum squat: 28.25kg for 2 sets of 12 (added yoga blocks at my shoulders to to get maximal hip & knee flexion)

View attachment 174762

• Cybex squat (leg) press: 170kg for 2 sets 12, 10 reps ( 2 reps set 2 - hip flexors & quads have remained tight following Monday’s lower session)
• Seated leg curl: 57.5kg for 2 sets of 12 reps ( 2 reps set 2)
• Leg extension: 69.25kg x12, 68kg x12 ( 1.25kg set one)
• Glute hyperextension: 37.5kg for 2 sets of 15 reps (unchanged)

My hips & hammies are feeling it after today’s session - soft tissue work later this week couldn’t come sooner

Update: 30/1/2026

This morning’s weight was 62.8kg

RECOVERY
Had fairly extensive soft tissue work and dry needling done yesterday - hence the big overnight weight drop! A lot of fluid was pushed out and I feel a lot fresher today. My shoulders and hip flexors in particular feel less ‘sticky’.

TRAINING - DAY FOUR (lower body)
(8G, 1B, 4S)

Abduction (standing machine): 65kg for 2x15 ( 2.5kg/ set)

BB Hip Thrust: 125kg for 2x12 + intensifier: 100kg for 1 & 1/4 reps x10

I’ve been thinking of ways to make my log educational & entertaining: to give more back to the EVO community.

I took the time to film some of my exercises to assess form and areas for improvement. I don’t do this often as I find that it disrupts my focus, and the gym is often busy & I’m mindful of others privacy.
This is one of my last reps - tempo & form remain consistent from start to finish.

View attachment 175553

While BB hip thrust is a compound movement, but most people do it with the aim of the glute max being the prime mover. It’s easy to engage erectors and quads if your form is even slightly off, or the load is too heavy.
I’d advise trying to prevent using your erectors for this one if you’re not wanting thickness in that area.

Here are my pointers for mastering this movement:

• When lowering: keep shoulders relaxed, ribs ‘tucked’ & core braced, keep spine and neck/ head position neutral - control the weight down. Avoid ‘relaxing’, extending on rounding the lower back, core, and neck - this will move tension to the lower back and you’ll immediately lose engagement with the glutes.
• At the top: shins should remain vertical when the hips are fully extended, torso should be parallel to the floor. Finish the lift by contracting your glutes hard. I like a 2 second hold at the top of each rep.

Barbell RDL: 90kg for 2x12 ( 2.5kg/ set)
Could feel the fibres moving in each spot where the dry needles were at the bottom of the hinge

DB BSS (contralateral loaded): 40kg DB for 2x12 (dropped 5kg on these - have been focusing on optimising form to achieve maximal hip flexion while keeping front shin vertices with a slight forward bend in the torso to maintain tension on the glute)

To Finish - Shoulders & Back

DB lateral raise (seated): 7kg DBs for 12, 11

Cable upright row: 26.25kgx12, 21.25kgx15

Unilateral cable pulldown: 28.5kgx12
View attachment 175549
Loving the Panatta super hi row for these - buttery smooth

Post-training CoR with salted caramel WPI
View attachment 175550

A Friday essential
View attachment 175551

Hi hello

Update: 1/2/2026

This morning’s weight was 63.2kg.
I’ve seen a slight scale drop this week. Unintentional.
BEAR IN MIND HGH has recently MOVED to AM dosing = potentially less water retention.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins fasted SS on NTDs.

INPUT
Training Day Calories: 2610 (370 C/ 170 P/ 50 F)
NTD Calories: 2260 (250 C/ 180 P/ 60 F)

PEDs
-HGH: 1iu/ day (taken in the AM) @Sassy's Pharmaceuticals
-Metformin XR: 500mg (pre-bed)
-Jardiance: 10mg (pre-bed)

DAILY HEALTH SUPPLEMENTS
AM: beef liver, astragalus, coq10, boron, Vit D, curicumin, TUDCA, NAC, Vit C
PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)

I’ve been collaborating with @RGSX in the lead-up to the release of their Elite Health line of supplement stacks. The women’s specific stack is the FIRST of its kind to hit the AU market: a comprehensive supplement blend featuring only evidence-based ingredients - with no unnecessary fillers or fluff.

As a minimally enhanced bodybuilder & a female, my progress DEPENDS on taking a calculated & meticulous approach to training, nutrition, & supplementation - leaving no stone unturned.

During periods of enhancement use & when without - you can’t neglect your health if longevity in the sport, and in life, are priorities.

I am transparent about my supplement protocols - and I will ONLY EVER recommend a product if I personally use it, it aligns with my goals, and I believe it to be effective + beneficial.

All of this to be streamlined very soon:
View attachment 176801
…watch this space

RECOVERY
Soft tissue therapy & dry needling have breathed some new life into my hamstrings and hip flexors. So much less tension in these areas now - which should keep me going for a couple more weeks until I implement a training de-load.

Had a sauna session yesterday evening (post training lower & arms).

TRAINING
TRAINING - DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 12, 10 ( 1 rep for set 1)
• Leg Extension: 66kgx13, 63.5kgx15 ( 2.5kg for set 1)
• Glute Hypertension: 32.5kg DB for 2 sets of 13 (unchanged)
• DB Walking Lunges: (2) 20kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (reverse hack machine): 97.5kg for 2 sets of 15 ( 2.5kg/ set)
• Preacher Curl Machine: 15kg for 2 sets of 10, 10kg for 1 set of 15 (unchanged)
• Close-grip Smith Machine Bench: 30kg for 2 sets of 12 ( 2.5kg/ set)

PHYSIQUE UPDATE
Flat & fasted rear shot from this week.

View attachment 176802

Composition remains in a GREAT spot during this (now) AAS-free lean build phase - strangers keep asking me if I’m cutting & telling me that I look shredded
I have the lipolytic benefits of some of the best quality HGH from @Sassy's Pharmaceuticals @Sassy Rep to thank for that!

View attachment 176803

That’s all she wrote (for now!)

Greetings all

Update: 3/2/2026

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins fasted SS on NTDs (unchanged)

INPUT
Training Day Calories: INCREASED to 2815 (400 C/ 180 P/ 55 F)
previously 2610 (370 C/ 170 P/ 50 F)

Non-training day Calories: INCREASED to 2460 (300 C/ 180 P/ 60F)
previously 2260 (250 C/ 180 P/ 60 F)

We’re eating now!

PEDs
-HGH: 1iu/ day - taken in the AM @Sassy's Pharmaceuticals
-Metformin XR: 500mg - pre-bed
-Jardiance: 10mg - pre-bed

TRAINING - DAY FIVE (lower body)
(12G)

• Glute Drive Machine: 117.5kg x12 for 2 + 2 second hold at the top of each rep ( 2.5kg/ set) + (1) 85kg for 1+1/4 reps x10
• DB BSS (contralateral hold): 41kg for 2x12
• DB RDL: 42.5kg DBs for 2 sets of 12 ( 5kg)
• Glute Reverse Hyperextension: (2) 42.5kg for 2x12 ( 1.25kg/ set)
• Abduction Machine: 96kg x12, 91kg x15
• Glute Kickback: 17.5kg for 2x15

***
I’ve had a little extra time to do some form-check filming. My program has barely changed over the previous three years; despite this, I’m always looking for ways to improve exercise execution & set-up as I become more advanced - with the aim of maximising stimulus to the target muscles.

Exercise breakdown: Bulgarian Split Squats using a DB (contralateral hold).
You just know an exercise is going to be hard when it’s named after a former Eastern Bloc country

• If you’re targeting glutes, do not let the front knee track past the toes during the movement - aim to keep the front shin vertical
• Control the load down when you lower - think about leading the movement by pushing hips back (trying to touch your butt to that back heel) vs moving the knee up and down

View attachment 177941

• Keep a slight forward lean through the torso when you ‘drive’ using the front (working) foot to shift mechanical load to the glutes - by increasing the angle of hip flexion, you increase the stretch through the glutes

View attachment 177942

• Don’t ‘push off’ through the stabilising (back) foot when coming up - drive through the front foot & focus on engaging the glute to extend the hips up

View attachment 177939

Set-up tips:

• I have my front foot elevated on 20kg plate for maximal hip flexion (to achieve back knee to floor) - a good idea if you’ve got long levers
• I like to hold onto the frame of a squat rack or a nearby machine for stability: more stability = more ability to generate force through the target muscle = more stimulus
• The ATX stand is adjustable (vs a bench) & I like how it has a curved pad (reduces pressure on the rear foot). I place a yoga mat underneath to prevent it from sliding

View attachment 177937

Helpful: not having tight hip flexors - a key to unlocking lower-body gains. If you have tightness through your hips, you won’t be able to take the target muscles through their full active range.

I stretch my hip flexors daily, but also have them dry needled and released every 4-6 weeks. I personally find my psoas gets tight and I can even begin to feel it ‘pull’ or ‘catch’ at my abdominals (during ab exercises) if I don’t keep it in check.
***

Many thanks to the supporters of this log @Sassy's Pharmaceuticals @Sassy Rep & @RGSX who make it possible for me to create more in-depth style posts

For joints that feel buttery smooth even when you’re doing Bulgarians twice weekly @Sassy's Pharmaceuticals has you covered - his HGH is like WD40 for the body

To keep your body performing optimally @RGSX have specialised stacks (soon to be available to Aus EVO members) to suit the supplement needs for those who train hard (AAS use or not) - which won’t break the bank OR occupy all of your pantry space

Hi hello

Update: 5/2/2026

Today’s weight: 63.2kg

FBG: 4.7 - post prandial steps & keeping all carbs tight around my training window is keeping BG in a good spot

BP: 108/75

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs (unchanged)

INPUT
Training Day Calories: 2815 (400 C/ 180 P/ 55 F)
Non-training day Calories: 2460 (300 C/ 180 P/ 60F)

So far, so good re: the food increase. I’ve placed the extra carbs in my pre- & post-training meals. Still eating 400g raw weight green veg, and ~100g fruit daily. Digestion has been great. I do take digestive enzymes, but I believe that if you eat whole & unprocessed foods, the body will break down & partition the nutrients efficiently & with minimal bloating/ distension (i.e., food doesn’t ‘sit’ in my stomach for long). On that note, my appetite is firing & I could eat a lot more if I wanted to

PEDs
-HGH: 1iu/ day - taken in the AM
-Metformin XR: 500mg pre-bed
-Jardiance: 10mg pre-bed

DIET - FDOE (training day)
Upon waking: black coffee or 2g matcha in water

M1: 50g oats, 50g COR, 25g banana, 50ml kefir, 1 egg, 50g egg whites, 25g WPI, Ceylon cinnamon, 2g salt
View attachment 178793

M2 (pre training): 200g baked sweet potato, 50g raw weight low-gi rice (this meal has been great on leg days for maintaining stable energy levels from start to fin)
+ 1 scoop Night Warrior pre-workout (Premium Supps)
View attachment 178792

Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt

M3 (post-WO, eaten at the gym): 100g CoR, 50g fruit, 30g WPI
View attachment 178791

M4: 50g low-GI white rice, 50g lentils, 100g lean beef, 50g spinach, 50g green beans, 5g olive oil, 1g salt
View attachment 178790

M5: 250g green beans, 50g spinach, 70g salmon, 1g salt
View attachment 178789

M6: 250g goat yogurt, 5g collagen protein, 10g WPI, 5g olive oil, 10g walnuts, 30g berries

Pre-bed: 2g psyllium husk in water

TRAINING
DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 110 x12, 103 x12 (2kg/ set)
• Uni-lateral lying hamstring curl: 21.25kg for 2 sets x12 reps (unchanged, form where I want it to be for the last few reps of each set for my left leg - ready to increase load next session)
• Pendulum squat: 30kg for 2 sets of 12 ( 2.5kg/ set)
• Cybex squat (leg) press: 170kg for 2 sets 12, 10 reps (unchanged)
• Seated leg curl: 57.5kg for 2 sets of 12 reps (unchanged - these felt unusually heavy, had to triple check the load )
• Leg extension: 69.25kg x12, 69.25kg x12 ( 1.25kg set 2)
• Glute hyperextension: 37.5kg for 2 sets of 15 reps (unchanged)

PHYSIQUE UPDATE
View attachment 178788
Photo taken flat & fasted in the AM.

Coach says I’m looking “ripped” at this bodyweight

I’m very pleased with this week’s visuals considering my current food intake & NIL AAS use: just @Sassy's Pharmaceuticals @Sassy Rep HGH

Rinse & repeat

You are really putting in the effort its awesome to see, keep up the good work.

 

[Doctakay]

Such a good log Sister.
Physique is absolutely amazing.
Such detail and quality info you've put together.
There's so much to learn from you.

 

[Alice_In_Ironland]

Hi hello

Update: 8/2/2026

Today’s weight: 63.3kg

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs (unchanged)

INPUT
Training Day Calories: 2815 (400C/ 180P/ 55F)
Non-training day Calories: 2460 (300C/ 180P/ 60F)

Appetite remains HIGH on these calories. I’ve noticed that I’ve become more food-focused.

PEDs
-HGH: 1iu/ day - taken in the AM @Sassy's Pharmaceuticals @Sassy Rep
-Metformin XR: 500mg pre-bed
-Jardiance: 10mg pre-bed

TRAINING
DAY FIVE (lower body + arms)
(4Q, 4H, 2B, 3T, 2G)

• Lying hamstring curl: 51 x12, 51x11 (1 rep for set 2)
• Quad extensions: 66kg x15, 63.5kg x15 (may drop the load for this exercise next session & bring the seat back further to get more rect fem)
• DB walking lunges: 20kg DBs for 2 sets of 15 (unchanged)
• Good mornings (v-squat machine): 100 for 2 sets of 15 reps ( 2.5kg/ set)
• Close-grip bench (smith machine): 32.5kg x12, 30kg x12 ( 2.5kg for set 1)
• Preacher curl (machine): 17.5kg x10, 15kg x10, 10kg x15 ( 2.5kg for set 1)
• Glute hyperextension: 32.5kg for 2 sets of 13 reps (unchanged)

RECOVERY
Work has been busy & the tiredness has been catching up with me, especially on non-training days. Hoping things return back to a normal pace this week.

MINDSET
With the year of the snake ending, I’ve thought of a couple of things from 2025 that I’m going to ‘shed’. These are not entirely bodybuilding related, but it all comes together in the end:

1. Take more time to step back, observe, or listen to see the full picture before making a judgement or deciding on a fix - I love problem solving, but I am also very detailed-oriented. I don’t want to let my eagerness to find solutions get ahead of my attention to detail.
2. Worry less about ‘what if’s’ or unknowns. Sometimes my thoughts skip ahead to the future and I start to think about how I’ll manage xyz when my circumstances & priorities shift. I just need to trust that I’ll keep putting in my best effort to achieve my goals irrespective of the season. Like how I’ve always done: we do always find a way to make it work.

PHYSIQUE UPDATE
This week’s rear shot. Photo taken flat & fasted in the AM.

I’m proud of these visuals with AAS now completely out of my system. Continuing to keep diet in-check & maintaining a high standard of training are key if you want to hold onto the tissue that was build on cycle. It is possible, just hard work.

Rinse & repeat

 

[Kopite67]

Hi hello

Update: 8/2/2026

Today’s weight: 63.3kg

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs (unchanged)

INPUT
Training Day Calories: 2815 (400C/ 180P/ 55F)
Non-training day Calories: 2460 (300C/ 180P/ 60F)

Appetite remains HIGH on these calories. I’ve noticed that I’ve become more food-focused.

PEDs
-HGH: 1iu/ day - taken in the AM @Sassy's Pharmaceuticals @Sassy Rep
-Metformin XR: 500mg pre-bed
-Jardiance: 10mg pre-bed

TRAINING
DAY FIVE (lower body + arms)
(4Q, 4H, 2B, 3T, 2G)

• Lying hamstring curl: 51 x12, 51x11 (1 rep for set 2)
• Quad extensions: 66kg x15, 63.5kg x15 (may drop the load for this exercise next session & bring the seat back further to get more rect fem)
• DB walking lunges: 20kg DBs for 2 sets of 15 (unchanged)
• Good mornings (v-squat machine): 100 for 2 sets of 15 reps ( 2.5kg/ set)
• Close-grip bench (smith machine): 32.5kg x12, 30kg x12 ( 2.5kg for set 1)
• Preacher curl (machine): 17.5kg x10, 15kg x10, 10kg x15 ( 2.5kg for set 1)
• Glute hyperextension: 32.5kg for 2 sets of 13 reps (unchanged)

RECOVERY
Work has been busy & the tiredness has been catching up with me, especially on non-training days. Hoping things return back to a normal pace this week.

MINDSET
With the year of the snake ending, I’ve thought of a couple of things from 2025 that I’m going to ‘shed’. These are not entirely bodybuilding related, but it all comes together in the end:

1. Take more time to step back, observe, or listen to see the full picture before making a judgement or deciding on a fix - I love problem solving, but I am also very detailed-oriented. I don’t want to let my eagerness to find solutions get ahead of my attention to detail.
2. Worry less about ‘what if’s’ or unknowns. Sometimes my thoughts skip ahead to the future and I start to think about how I’ll manage xyz when my circumstances & priorities shift. I just need to trust that I’ll keep putting in my best effort to achieve my goals irrespective of the season. Like how I’ve always done: we do always find a way to make it work.

PHYSIQUE UPDATE
This week’s rear shot. Photo taken flat & fasted in the AM.
View attachment 180212

I’m proud of these visuals with AAS now completely out of my system. Continuing to keep diet in-check & maintaining a high standard of training are key if you want to hold onto the tissue that was build on cycle. It is possible, just hard work.

Rinse & repeat

Great quality update as usual. Work unfortunately can be the great disruptor with so many things like sleep, recovery and just plain 'ol eating.
Love the two mindset priorities you are looking at working on, shows that you are extremely self- aware and understand where you can get caught now and then.
Oh, and your traps and delts are looking fantastic. Great shape and definition coming in

 

[codezz]

Hi hello

Update: 8/2/2026

Today’s weight: 63.3kg

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs (unchanged)

INPUT
Training Day Calories: 2815 (400C/ 180P/ 55F)
Non-training day Calories: 2460 (300C/ 180P/ 60F)

Appetite remains HIGH on these calories. I’ve noticed that I’ve become more food-focused.

PEDs
-HGH: 1iu/ day - taken in the AM @Sassy's Pharmaceuticals @Sassy Rep
-Metformin XR: 500mg pre-bed
-Jardiance: 10mg pre-bed

TRAINING
DAY FIVE (lower body + arms)
(4Q, 4H, 2B, 3T, 2G)

• Lying hamstring curl: 51 x12, 51x11 (1 rep for set 2)
• Quad extensions: 66kg x15, 63.5kg x15 (may drop the load for this exercise next session & bring the seat back further to get more rect fem)
• DB walking lunges: 20kg DBs for 2 sets of 15 (unchanged)
• Good mornings (v-squat machine): 100 for 2 sets of 15 reps ( 2.5kg/ set)
• Close-grip bench (smith machine): 32.5kg x12, 30kg x12 ( 2.5kg for set 1)
• Preacher curl (machine): 17.5kg x10, 15kg x10, 10kg x15 ( 2.5kg for set 1)
• Glute hyperextension: 32.5kg for 2 sets of 13 reps (unchanged)

RECOVERY
Work has been busy & the tiredness has been catching up with me, especially on non-training days. Hoping things return back to a normal pace this week.

MINDSET
With the year of the snake ending, I’ve thought of a couple of things from 2025 that I’m going to ‘shed’. These are not entirely bodybuilding related, but it all comes together in the end:

1. Take more time to step back, observe, or listen to see the full picture before making a judgement or deciding on a fix - I love problem solving, but I am also very detailed-oriented. I don’t want to let my eagerness to find solutions get ahead of my attention to detail.
2. Worry less about ‘what if’s’ or unknowns. Sometimes my thoughts skip ahead to the future and I start to think about how I’ll manage xyz when my circumstances & priorities shift. I just need to trust that I’ll keep putting in my best effort to achieve my goals irrespective of the season. Like how I’ve always done: we do always find a way to make it work.

PHYSIQUE UPDATE
This week’s rear shot. Photo taken flat & fasted in the AM.
View attachment 180212

I’m proud of these visuals with AAS now completely out of my system. Continuing to keep diet in-check & maintaining a high standard of training are key if you want to hold onto the tissue that was build on cycle. It is possible, just hard work.

Rinse & repeat

I love this seeing more pbs with the session u had, awesome work there

And here's to hopefully a easier week ahead for u work wise and u can catch up on sleep, no matter how much i get, it just never seems enough haha

 

[Demon_throne]

Hi hello

Update: 8/2/2026

Today’s weight: 63.3kg

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs (unchanged)

INPUT
Training Day Calories: 2815 (400C/ 180P/ 55F)
Non-training day Calories: 2460 (300C/ 180P/ 60F)

Appetite remains HIGH on these calories. I’ve noticed that I’ve become more food-focused.

PEDs
-HGH: 1iu/ day - taken in the AM @Sassy's Pharmaceuticals @Sassy Rep
-Metformin XR: 500mg pre-bed
-Jardiance: 10mg pre-bed

TRAINING
DAY FIVE (lower body + arms)
(4Q, 4H, 2B, 3T, 2G)

• Lying hamstring curl: 51 x12, 51x11 (1 rep for set 2)
• Quad extensions: 66kg x15, 63.5kg x15 (may drop the load for this exercise next session & bring the seat back further to get more rect fem)
• DB walking lunges: 20kg DBs for 2 sets of 15 (unchanged)
• Good mornings (v-squat machine): 100 for 2 sets of 15 reps ( 2.5kg/ set)
• Close-grip bench (smith machine): 32.5kg x12, 30kg x12 ( 2.5kg for set 1)
• Preacher curl (machine): 17.5kg x10, 15kg x10, 10kg x15 ( 2.5kg for set 1)
• Glute hyperextension: 32.5kg for 2 sets of 13 reps (unchanged)

RECOVERY
Work has been busy & the tiredness has been catching up with me, especially on non-training days. Hoping things return back to a normal pace this week.

MINDSET
With the year of the snake ending, I’ve thought of a couple of things from 2025 that I’m going to ‘shed’. These are not entirely bodybuilding related, but it all comes together in the end:

1. Take more time to step back, observe, or listen to see the full picture before making a judgement or deciding on a fix - I love problem solving, but I am also very detailed-oriented. I don’t want to let my eagerness to find solutions get ahead of my attention to detail.
2. Worry less about ‘what if’s’ or unknowns. Sometimes my thoughts skip ahead to the future and I start to think about how I’ll manage xyz when my circumstances & priorities shift. I just need to trust that I’ll keep putting in my best effort to achieve my goals irrespective of the season. Like how I’ve always done: we do always find a way to make it work.

PHYSIQUE UPDATE
This week’s rear shot. Photo taken flat & fasted in the AM.
View attachment 180212

I’m proud of these visuals with AAS now completely out of my system. Continuing to keep diet in-check & maintaining a high standard of training are key if you want to hold onto the tissue that was build on cycle. It is possible, just hard work.

Rinse & repeat

Just gave the whole log a flick through, and my lord your updates are detailed lots of hard work has gone into it and your training by what I can see.

Keep up the amazing work

 

[Alice_In_Ironland]

I love this seeing more pbs with the session u had, awesome work there

And here's to hopefully a easier week ahead for u work wise and u can catch up on sleep, no matter how much i get, it just never seems enough haha

Thank you! Yeah so true - tough to get a restful sleep when your mind has been running a million miles a minute all day.

 

[Alice_In_Ironland]

Just gave the whole log a flick through, and my lord your updates are detailed lots of hard work has gone into it and your training by what I can see.

Keep up the amazing work

Thank you appreciate the kind words!

 

[Allupfromhere]

Hi hello

Update: 8/2/2026

Today’s weight: 63.3kg

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs (unchanged)

INPUT
Training Day Calories: 2815 (400C/ 180P/ 55F)
Non-training day Calories: 2460 (300C/ 180P/ 60F)

Appetite remains HIGH on these calories. I’ve noticed that I’ve become more food-focused.

PEDs
-HGH: 1iu/ day - taken in the AM @Sassy's Pharmaceuticals @Sassy Rep
-Metformin XR: 500mg pre-bed
-Jardiance: 10mg pre-bed

TRAINING
DAY FIVE (lower body + arms)
(4Q, 4H, 2B, 3T, 2G)

• Lying hamstring curl: 51 x12, 51x11 (1 rep for set 2)
• Quad extensions: 66kg x15, 63.5kg x15 (may drop the load for this exercise next session & bring the seat back further to get more rect fem)
• DB walking lunges: 20kg DBs for 2 sets of 15 (unchanged)
• Good mornings (v-squat machine): 100 for 2 sets of 15 reps ( 2.5kg/ set)
• Close-grip bench (smith machine): 32.5kg x12, 30kg x12 ( 2.5kg for set 1)
• Preacher curl (machine): 17.5kg x10, 15kg x10, 10kg x15 ( 2.5kg for set 1)
• Glute hyperextension: 32.5kg for 2 sets of 13 reps (unchanged)

RECOVERY
Work has been busy & the tiredness has been catching up with me, especially on non-training days. Hoping things return back to a normal pace this week.

MINDSET
With the year of the snake ending, I’ve thought of a couple of things from 2025 that I’m going to ‘shed’. These are not entirely bodybuilding related, but it all comes together in the end:

1. Take more time to step back, observe, or listen to see the full picture before making a judgement or deciding on a fix - I love problem solving, but I am also very detailed-oriented. I don’t want to let my eagerness to find solutions get ahead of my attention to detail.
2. Worry less about ‘what if’s’ or unknowns. Sometimes my thoughts skip ahead to the future and I start to think about how I’ll manage xyz when my circumstances & priorities shift. I just need to trust that I’ll keep putting in my best effort to achieve my goals irrespective of the season. Like how I’ve always done: we do always find a way to make it work.

PHYSIQUE UPDATE
This week’s rear shot. Photo taken flat & fasted in the AM.
View attachment 180212

I’m proud of these visuals with AAS now completely out of my system. Continuing to keep diet in-check & maintaining a high standard of training are key if you want to hold onto the tissue that was build on cycle. It is possible, just hard work.

Rinse & repeat

The first part really shows growth. Slowing things down just enough to actually see and hear what’s going on before jumping straight into fix it mode isn’t you losing your edge at all, if anything it sharpens it. You stay dialled in, still solutions focused, just moving with more patience and clarity instead of rushing the play.
And the second part is straight you. Letting go of the what ifs isn’t about ignoring the future, it’s trusting that when it shows up, you’ll handle it like you always do. I kind of feel your the type of girl that has figured things out in every situation you’ve been in, you’ve clearly got the physique to prove it. That confidence isn’t fake or forced, it’s earned moving those weight and ticking all the boxes.

As you say, there is always a way to make it happen.

Stay awesome

 

[Sheshredz]

Hi hello

Update: 8/2/2026

Today’s weight: 63.3kg

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs (unchanged)

INPUT
Training Day Calories: 2815 (400C/ 180P/ 55F)
Non-training day Calories: 2460 (300C/ 180P/ 60F)

Appetite remains HIGH on these calories. I’ve noticed that I’ve become more food-focused.

PEDs
-HGH: 1iu/ day - taken in the AM @Sassy's Pharmaceuticals @Sassy Rep
-Metformin XR: 500mg pre-bed
-Jardiance: 10mg pre-bed

TRAINING
DAY FIVE (lower body + arms)
(4Q, 4H, 2B, 3T, 2G)

• Lying hamstring curl: 51 x12, 51x11 (1 rep for set 2)
• Quad extensions: 66kg x15, 63.5kg x15 (may drop the load for this exercise next session & bring the seat back further to get more rect fem)
• DB walking lunges: 20kg DBs for 2 sets of 15 (unchanged)
• Good mornings (v-squat machine): 100 for 2 sets of 15 reps ( 2.5kg/ set)
• Close-grip bench (smith machine): 32.5kg x12, 30kg x12 ( 2.5kg for set 1)
• Preacher curl (machine): 17.5kg x10, 15kg x10, 10kg x15 ( 2.5kg for set 1)
• Glute hyperextension: 32.5kg for 2 sets of 13 reps (unchanged)

RECOVERY
Work has been busy & the tiredness has been catching up with me, especially on non-training days. Hoping things return back to a normal pace this week.

MINDSET
With the year of the snake ending, I’ve thought of a couple of things from 2025 that I’m going to ‘shed’. These are not entirely bodybuilding related, but it all comes together in the end:

1. Take more time to step back, observe, or listen to see the full picture before making a judgement or deciding on a fix - I love problem solving, but I am also very detailed-oriented. I don’t want to let my eagerness to find solutions get ahead of my attention to detail.
2. Worry less about ‘what if’s’ or unknowns. Sometimes my thoughts skip ahead to the future and I start to think about how I’ll manage xyz when my circumstances & priorities shift. I just need to trust that I’ll keep putting in my best effort to achieve my goals irrespective of the season. Like how I’ve always done: we do always find a way to make it work.

PHYSIQUE UPDATE
This week’s rear shot. Photo taken flat & fasted in the AM.
View attachment 180212

I’m proud of these visuals with AAS now completely out of my system. Continuing to keep diet in-check & maintaining a high standard of training are key if you want to hold onto the tissue that was build on cycle. It is possible, just hard work.

Rinse & repeat

Looking great babes.

Are you on any reta at the moment?

Even on a growth phase, i think a low dose reta is fantastic!