Female Log Female Recomp and Performance Cycle Log HGH, Retatrutide, Anavar - sponsored by R&D Pharma

[Oracle911]

Day 2 week Four

Cycle
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk, cinnamon.
Soon swapping out for “Her” range


Training focus
AM Chest
PM BJJ

I am unsure on the machine start weight, all weights are what I loaded with plates

Chest press machine - unilateral arms -
4x8 ;
2 sets at 80kg
1 set 70kg
Final set 70kg and failed on rep 5.

Machine incline fly
4x8 15kg

Dual press cross over (photo attached)
4x8 60kg

Tricep dips
4x8 focusing on depth

Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
Going really well - and still waking up well rested.

Feeling
No sides/issues with the increase in Reta dose. Shout out to @R&Dpharma for such a quality product!

BG still stable and as expected. I’ll continue to monitor on the new dose.

More recently I'm finding that have better sustained energy in the evening training which is a great perk - I hope this continues!
View attachment 181116

ok im definately the smallest back in the team! looking great! this log has been great to follow, i hope the 2mg reta does you well, my wife is on 3mg and loves it haha

 

[Panda22]

90kg front squats, way to go super strong Great news about the no sides with upping the reta dose too

Thank you
I’ll be chasing down 100 soon enough!

90kg on front squats, that is a seriously great lift sister. You are killing it. So consistent with everything

Thanks!! From not being able to squat pre op to getting some decent weight feels like the biggest achievement!

 

[Panda22]

Your getting proper shredded and quite fast too considering how lean you were to start! Christmas tree is coming in and cuts are all getting deeper else where.

Performance and energy holding make this setup perfect, ride this momentum while its there and be sure to make note if you see any fatigue or strength start to drop. At that stage i doubt you will lower your output because your a animal lol so a couple of pathways there might be a refeed day or if its just strength and not fatigue that might be your green light to bring in some anavar.

Keep killing it

It’s exciting to think what I might achieve by week 12 with some early progress!

Ha ha you’re right, I’ll never lower my output!!
I’m keeping track and so far my energy and output has been very consistent. I’ll keep both those in the back pocket for if that changes!

 

[Panda22]

ok im definately the smallest back in the team! looking great! this log has been great to follow, i hope the 2mg reta does you well, my wife is on 3mg and loves it haha

We all bring something different to the table!

I think 2 will be the sweet spot
I don’t want too much appetite suppression just all the other positive effects it yields ha ha - is that too much to ask for….

Does your wife run that long term or cycle?

 

[codezz]

Thank you
I’ll be chasing down 100 soon enough!

Thanks!! From not being able to squat pre op to getting some decent weight feels like the biggest achievement!

Sister ull be able to get that 100kg in no time!!!!!

 

[Oracle911]

We all bring something different to the table!

I think 2 will be the sweet spot
I don’t want too much appetite suppression just all the other positive effects it yields ha ha - is that too much to ask for….

Does your wife run that long term or cycle?

3mg is her current at the moment, but she cycles, at her highest was 4mg and then now we are in the process of pulling it down slowly, the only thing to watch out for is reta can make you super flat, we noticed that with her, thats where gh is your best friend, pop comes back happy days!

your already lean though 2mg should be plenty!

 

[Panda22]

3mg is her current at the moment, but she cycles, at her highest was 4mg and then now we are in the process of pulling it down slowly, the only thing to watch out for is reta can make you super flat, we noticed that with her, thats where gh is your best friend, pop comes back happy days!

your already lean though 2mg should be plenty!

That’s good to know!
I’m still undecided if I’ll ween off after this 12 week phase or keep a low dose long term! I’m seeing a lot of people around here that appear to keep it in the mix!

 

[Panda22]

Day 4 week Four

Cycle
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk, cinnamon, creatine.
Soon swapping out for “Her” range


Training focus
AM mix
PM cardio

Pull ups
6, 5, 5, 5

Landmine overhead press
3x6 each side 15kg plate

Landmine Curtsy lunges
3x8 each side 20kg plate
Slow down explosive up

Hamstring curl slow eccentric
3x8 50kg

Pallof press
3x8 each side 10kg slow


Evening
30minutes stair master.

Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
Sleeps consistent. Falling asleep with ease and waking refreshed.

Feeling
Feeling good. Training has been really consistent this week. I had an opportunity to hit the gym this afternoon and do some stairs in with my physio rehab routine. Was a nice leg burn to round out the day!

Friday (tomorrow) is a rest day ️

Check in with you legends Sunday with the usual end of week updates! Have a good one

 

[Kopite67]

Day 4 week Four

Cycle
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk, cinnamon, creatine.
Soon swapping out for “Her” range


Training focus
AM mix
PM cardio

Pull ups
6, 5, 5, 5

Landmine overhead press
3x6 each side 15kg plate

Landmine Curtsy lunges
3x8 each side 20kg plate
Slow down explosive up

Hamstring curl slow eccentric
3x8 50kg

Pallof press
3x8 each side 10kg slow


Evening
30minutes stair master.

Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
Sleeps consistent. Falling asleep with ease and waking refreshed.

Feeling
Feeling good. Training has been really consistent this week. I had an opportunity to hit the gym this afternoon and do some stairs in with my physio rehab routine. Was a nice leg burn to round out the day!

Friday (tomorrow) is a rest day ️

Check in with you legends Sunday with the usual end of week updates! Have a good one

Sweet little update there sister. Love the landmine overhead press. Going to be throwing that in myself soon

 

[Panda22]

Sweet little update there sister. Love the landmine overhead press. Going to be throwing that in myself soon

Amazing!!
Do you do a split stance with them?
I reckon they are also great for some core stability in the mix with the press!

 

[Kopite67]

Amazing!!
Do you do a split stance with them?
I reckon they are also great for some core stability in the mix with the press!

Actually no, I have never done that. But I will seriously try this today. The high reps I am going to employ will allow this, though I am going to struggle initially with balance, I just know that . Thanks for the pro tip there

 

[LevButlerov]

Day 4 week Four

Cycle
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk, cinnamon, creatine.
Soon swapping out for “Her” range


Training focus
AM mix
PM cardio

Pull ups
6, 5, 5, 5

Landmine overhead press
3x6 each side 15kg plate

Landmine Curtsy lunges
3x8 each side 20kg plate
Slow down explosive up

Hamstring curl slow eccentric
3x8 50kg

Pallof press
3x8 each side 10kg slow


Evening
30minutes stair master.

Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
Sleeps consistent. Falling asleep with ease and waking refreshed.

Feeling
Feeling good. Training has been really consistent this week. I had an opportunity to hit the gym this afternoon and do some stairs in with my physio rehab routine. Was a nice leg burn to round out the day!

Friday (tomorrow) is a rest day ️

Check in with you legends Sunday with the usual end of week updates! Have a good one

good sleep is perfect sister i love seeing pull ups @Panda22 you are doing the perfect pull ups the 4 sets
how much psyllium are you using?

 

[stevesmi]

Day 4 week Four

Cycle
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk, cinnamon, creatine.
Soon swapping out for “Her” range


Training focus
AM mix
PM cardio

Pull ups
6, 5, 5, 5

Landmine overhead press
3x6 each side 15kg plate

Landmine Curtsy lunges
3x8 each side 20kg plate
Slow down explosive up

Hamstring curl slow eccentric
3x8 50kg

Pallof press
3x8 each side 10kg slow


Evening
30minutes stair master.

Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
Sleeps consistent. Falling asleep with ease and waking refreshed.

Feeling
Feeling good. Training has been really consistent this week. I had an opportunity to hit the gym this afternoon and do some stairs in with my physio rehab routine. Was a nice leg burn to round out the day!

Friday (tomorrow) is a rest day ️

Check in with you legends Sunday with the usual end of week updates! Have a good one

@Panda22 nice job. It's good to see how consistent you are. You really do put the time and work in.

 

[Panda22]

good sleep is perfect sister i love seeing pull ups @Panda22 you are doing the perfect pull ups the 4 sets
how much psyllium are you using?

I have 5.8g daily of Inulin, Psyllium Husk, and Glucomannan Fibre - it’s premixed

 

[Panda22]

@Panda22 nice job. It's good to see how consistent you are. You really do put the time and work in.

Appreciate that Steve!

I’m just genuinely in love with doing the work

 

[Sheshredz]

Day 4 week Four

Cycle
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk, cinnamon, creatine.
Soon swapping out for “Her” range


Training focus
AM mix
PM cardio

Pull ups
6, 5, 5, 5

Landmine overhead press
3x6 each side 15kg plate

Landmine Curtsy lunges
3x8 each side 20kg plate
Slow down explosive up

Hamstring curl slow eccentric
3x8 50kg

Pallof press
3x8 each side 10kg slow


Evening
30minutes stair master.

Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
Sleeps consistent. Falling asleep with ease and waking refreshed.

Feeling
Feeling good. Training has been really consistent this week. I had an opportunity to hit the gym this afternoon and do some stairs in with my physio rehab routine. Was a nice leg burn to round out the day!

Friday (tomorrow) is a rest day ️

Check in with you legends Sunday with the usual end of week updates! Have a good one

I thought of you recently. The local BJJ gym was doing an 8 week self defence course and introduction to BJJ.

I was tempted to try it, but i know i'd be suckered into joining

 

[Panda22]

I thought of you recently. The local BJJ gym was doing an 8 week self defence course and introduction to BJJ.

I was tempted to try it, but i know i'd be suckered into joining

Join meeeeeeee!!

 

[Mobster]

Feeling good. Training has been really consistent this week. I had an opportunity to hit the gym this afternoon and do some stairs in with my physio rehab routine. Was a nice leg burn to round out the day!

Not enough of us do rehab type work

 

[stevesmi]

Appreciate that Steve!

I’m just genuinely in love with doing the work

Yah it’s our addiction

 

[2Thick]

Day 4 week Four

Cycle
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk, cinnamon, creatine.
Soon swapping out for “Her” range


Training focus
AM mix
PM cardio

Pull ups
6, 5, 5, 5

Landmine overhead press
3x6 each side 15kg plate

Landmine Curtsy lunges
3x8 each side 20kg plate
Slow down explosive up

Hamstring curl slow eccentric
3x8 50kg

Pallof press
3x8 each side 10kg slow


Evening
30minutes stair master.

Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
Sleeps consistent. Falling asleep with ease and waking refreshed.

Feeling
Feeling good. Training has been really consistent this week. I had an opportunity to hit the gym this afternoon and do some stairs in with my physio rehab routine. Was a nice leg burn to round out the day!

Friday (tomorrow) is a rest day ️

Check in with you legends Sunday with the usual end of week updates! Have a good one

Can't ask her anything more than consistent sleep. Waking up refreshed is amazing. You feel fantastic afterwards. @Panda22

 

[Ulter]

Day 4 week Four

Cycle
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk, cinnamon, creatine.
Soon swapping out for “Her” range


Training focus
AM mix
PM cardio

Pull ups
6, 5, 5, 5

Landmine overhead press
3x6 each side 15kg plate

Landmine Curtsy lunges
3x8 each side 20kg plate
Slow down explosive up

Hamstring curl slow eccentric
3x8 50kg

Pallof press
3x8 each side 10kg slow


Evening
30minutes stair master.

Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
Sleeps consistent. Falling asleep with ease and waking refreshed.

Feeling
Feeling good. Training has been really consistent this week. I had an opportunity to hit the gym this afternoon and do some stairs in with my physio rehab routine. Was a nice leg burn to round out the day!

Friday (tomorrow) is a rest day ️

Check in with you legends Sunday with the usual end of week updates! Have a good one

I like how you're taking your time on the hamstring curl. @Panda22 that's an important lift. You got to kind of imagine that you're doing a bicep curl but do it for your legs, same thing.

 

[ceo]

Amazing!!
Do you do a split stance with them?
I reckon they are also great for some core stability in the mix with the press!

@Panda22 sister those are good. you see surfers practicing that where i'm at. helps them stay on surfboard

 

[ROIDDERS]

Day 4 week Four

Cycle
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk, cinnamon, creatine.
Soon swapping out for “Her” range


Training focus
AM mix
PM cardio

Pull ups
6, 5, 5, 5

Landmine overhead press
3x6 each side 15kg plate

Landmine Curtsy lunges
3x8 each side 20kg plate
Slow down explosive up

Hamstring curl slow eccentric
3x8 50kg

Pallof press
3x8 each side 10kg slow


Evening
30minutes stair master.

Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
Sleeps consistent. Falling asleep with ease and waking refreshed.

Feeling
Feeling good. Training has been really consistent this week. I had an opportunity to hit the gym this afternoon and do some stairs in with my physio rehab routine. Was a nice leg burn to round out the day!

Friday (tomorrow) is a rest day ️

Check in with you legends Sunday with the usual end of week updates! Have a good one

nutrition is A+. you are getting in some good nutrition. that is what i like to see! @Panda22

 

[Tiger Salman Khan]

Day 3 week Four

Cycle
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk, cinnamon.
Soon swapping out for “Her” range


Training focus
AM Legs
PM BJJ

Warm up sets from bar through 70kg.

Working sets
3x5 75kg
3x3 80kg

Testing pushing the weight
1x2 90kg (depth needs work at this weight)

Leg extensions
3x8 60kg

Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
Sleeps consistent. Falling asleep with ease and waking refreshed.

Feeling
No sides/issues with the increase in Reta dose. BG still stable and as expected. I’ll continue to monitor on the new dose.

Happy I hit the 90kg front squats! I’ll focus now on improving the depth at that weight.

@Panda22 good update....keep shining........

 

[LevButlerov]

I have 5.8g daily of Inulin, Psyllium Husk, and Glucomannan Fibre - it’s premixed

nice

 

[RoySimpson]

Day 4 week Four

Cycle
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk, cinnamon, creatine.
Soon swapping out for “Her” range


Training focus
AM mix
PM cardio

Pull ups
6, 5, 5, 5

Landmine overhead press
3x6 each side 15kg plate

Landmine Curtsy lunges
3x8 each side 20kg plate
Slow down explosive up

Hamstring curl slow eccentric
3x8 50kg

Pallof press
3x8 each side 10kg slow


Evening
30minutes stair master.

Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
Sleeps consistent. Falling asleep with ease and waking refreshed.

Feeling
Feeling good. Training has been really consistent this week. I had an opportunity to hit the gym this afternoon and do some stairs in with my physio rehab routine. Was a nice leg burn to round out the day!

Friday (tomorrow) is a rest day ️

Check in with you legends Sunday with the usual end of week updates! Have a good one

@Panda22 Solid update! Stair master is no joke!

 

[willipede]

That’s good to know!
I’m still undecided if I’ll ween off after this 12 week phase or keep a low dose long term! I’m seeing a lot of people around here that appear to keep it in the mix!

Ive seen this a lot too, I think with anything as long as there's merit to keeping it in.

Ideally the less compounds needed the better, if you have trouble managing lipids, BGL or appetite it might be useful tool to keep in, otherwise I think an as needed approach is best.

You can always have some on the shelf ready to go when you want it.

Training looks great same with the macros

 

[Panda22]

Day 7 week Four

Cycle - sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk, cinnamon, creatine.
Soon swapping out for “Her” range @RGSX

Water
4l

Training focus
AM conditioning

Sleds:
Push 6 laps 90 seconds rest
70kg + start weight (aprx 90/100kg total)
Pull 6 laps 60 seconds rest
60kg + start weight (aprx 80/90kg total)

Goblet squats
3x10 24kg KB
Slowwwwww decent, explode up.

Front squats with barbell working on position and depth

Saturday was BJJ 90 minutes of work.
Before the Saturday BJJ I go to the gym and do my full rehab routine and stretching

Sleep
My sleep is on track, I average 8 hours of good rest

Feeling
Fantastic! While the scales haven’t shifted further I’m seeing more changes through my body
On top of the composition changes I’m noticing more vascularity - which goes wild during exercise.

I’ve been putting extra focus on my squat depth, symmetry, and ankle flexibility - which is slow and steadily paying off. I usually front squat with a wedge but I’m hoping to move away from this with time.
While I can squat at depth (below crease), as I’m going up in weight I want to make sure that’s not being compromised - I still have a bit of work here. I have a lot of rehab exercises to help fix this too!

Other than that it’s been a busy weekend and I missed my opportunity to get the usual check in shots. Which I hope means next weeks shots will just be a bigger difference to reflect on!

Thanks for following along fam!
Hope everyone had a wonderful weekend

 

[Panda22]

@Panda22 Solid update! Stair master is no joke!

It’s a great challenge just enduring!

 

[Panda22]

Ive seen this a lot too, I think with anything as long as there's merit to keeping it in.

Ideally the less compounds needed the better, if you have trouble managing lipids, BGL or appetite it might be useful tool to keep in, otherwise I think an as needed approach is best.

You can always have some on the shelf ready to go when you want it.

Training looks great same with the macros

That’s great advice!

I’ll definitely be reassessing closer to the 12 week mark an my achievements. It’ll be interesting to see how my bloods come back in a couple of weeks!

 

[Alice_In_Ironland]

Day 7 week Four

Cycle
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk, cinnamon, creatine.
Soon swapping out for “Her” range @RGSX

Water
4l

Training focus
AM conditioning

Sleds:
Push 6 laps 90 seconds rest
70kg + start weight (aprx 90/100kg total)
Pull 6 laps 60 seconds rest
60kg + start weight (aprx 80/90kg total)

Goblet squats
3x10 24kg KB
Slowwwwww decent, explode up.

Front squats with barbell working on position and depth

Saturday was BJJ 90 minutes of work.
Before the Saturday BJJ I go to the gym and do my full rehab routine and stretching

Sleep
My sleep is on track, I average 8 hours of good rest

Feeling
Fantastic! While the scales haven’t shifted further I’m seeing more changes through my body
On top of the composition changes I’m noticing more vascularity - which goes wild during exercise.

I’ve been putting extra focus on my squat depth, symmetry, and ankle flexibility - which is slow and steadily paying off. I usually front squat with a wedge but I’m hoping to move away from this with time.
While I can squat at depth (below crease), as I’m going up in weight I want to make sure that’s not being compromised - I still have a bit of work here. I have a lot of rehab exercises to help fix this too!

Other than that it’s been a busy weekend and I missed my opportunity to get the usual check in shots. Which I hope means next weeks shots will just be a bigger difference to reflect on!

Thanks for following along fam!
Hope everyone had a wonderful weekend


View attachment 183685

Holy abs & quad separation in that vid Looking super lean now but still holding lots of fullness! The sweet spot

 

[Panda22]

Holy abs & quad separation in that vid Looking super lean now but still holding lots of fullness! The sweet spot

Thank you!!

It’s the first time in over 15 years I’ve had any solid leg definition!

 

[Allupfromhere]

Day 7 week Four

Cycle - sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk, cinnamon, creatine.
Soon swapping out for “Her” range @RGSX

Water
4l

Training focus
AM conditioning

Sleds:
Push 6 laps 90 seconds rest
70kg + start weight (aprx 90/100kg total)
Pull 6 laps 60 seconds rest
60kg + start weight (aprx 80/90kg total)

Goblet squats
3x10 24kg KB
Slowwwwww decent, explode up.

Front squats with barbell working on position and depth

Saturday was BJJ 90 minutes of work.
Before the Saturday BJJ I go to the gym and do my full rehab routine and stretching

Sleep
My sleep is on track, I average 8 hours of good rest

Feeling
Fantastic! While the scales haven’t shifted further I’m seeing more changes through my body
On top of the composition changes I’m noticing more vascularity - which goes wild during exercise.

I’ve been putting extra focus on my squat depth, symmetry, and ankle flexibility - which is slow and steadily paying off. I usually front squat with a wedge but I’m hoping to move away from this with time.
While I can squat at depth (below crease), as I’m going up in weight I want to make sure that’s not being compromised - I still have a bit of work here. I have a lot of rehab exercises to help fix this too!

Other than that it’s been a busy weekend and I missed my opportunity to get the usual check in shots. Which I hope means next weeks shots will just be a bigger difference to reflect on!

Thanks for following along fam!
Hope everyone had a wonderful weekend


View attachment 183685

Solid week in the bank mate and always nice to see composition shifts without the weight drop clear indicator of muscle retention

I say keep the reta in at a relative dose to what you need from it as long as you do need that from it. I am however extremely pro reta lol.

 

[Sheshredz]

Day 7 week Four

Cycle - sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk, cinnamon, creatine.
Soon swapping out for “Her” range @RGSX

Water
4l

Training focus
AM conditioning

Sleds:
Push 6 laps 90 seconds rest
70kg + start weight (aprx 90/100kg total)
Pull 6 laps 60 seconds rest
60kg + start weight (aprx 80/90kg total)

Goblet squats
3x10 24kg KB
Slowwwwww decent, explode up.

Front squats with barbell working on position and depth

Saturday was BJJ 90 minutes of work.
Before the Saturday BJJ I go to the gym and do my full rehab routine and stretching

Sleep
My sleep is on track, I average 8 hours of good rest

Feeling
Fantastic! While the scales haven’t shifted further I’m seeing more changes through my body
On top of the composition changes I’m noticing more vascularity - which goes wild during exercise.

I’ve been putting extra focus on my squat depth, symmetry, and ankle flexibility - which is slow and steadily paying off. I usually front squat with a wedge but I’m hoping to move away from this with time.
While I can squat at depth (below crease), as I’m going up in weight I want to make sure that’s not being compromised - I still have a bit of work here. I have a lot of rehab exercises to help fix this too!

Other than that it’s been a busy weekend and I missed my opportunity to get the usual check in shots. Which I hope means next weeks shots will just be a bigger difference to reflect on!

Thanks for following along fam!
Hope everyone had a wonderful weekend


View attachment 183685

You are an absolute beast, girl!

I can't believe your work outs. I would DIE attempting it

 

[codezz]

Day 7 week Four

Cycle - sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk, cinnamon, creatine.
Soon swapping out for “Her” range @RGSX

Water
4l

Training focus
AM conditioning

Sleds:
Push 6 laps 90 seconds rest
70kg + start weight (aprx 90/100kg total)
Pull 6 laps 60 seconds rest
60kg + start weight (aprx 80/90kg total)

Goblet squats
3x10 24kg KB
Slowwwwww decent, explode up.

Front squats with barbell working on position and depth

Saturday was BJJ 90 minutes of work.
Before the Saturday BJJ I go to the gym and do my full rehab routine and stretching

Sleep
My sleep is on track, I average 8 hours of good rest

Feeling
Fantastic! While the scales haven’t shifted further I’m seeing more changes through my body
On top of the composition changes I’m noticing more vascularity - which goes wild during exercise.

I’ve been putting extra focus on my squat depth, symmetry, and ankle flexibility - which is slow and steadily paying off. I usually front squat with a wedge but I’m hoping to move away from this with time.
While I can squat at depth (below crease), as I’m going up in weight I want to make sure that’s not being compromised - I still have a bit of work here. I have a lot of rehab exercises to help fix this too!

Other than that it’s been a busy weekend and I missed my opportunity to get the usual check in shots. Which I hope means next weeks shots will just be a bigger difference to reflect on!

Thanks for following along fam!
Hope everyone had a wonderful weekend


View attachment 183685

Should be any day now u girls will get ur HER range, and keen to hear about it in the logs and how it is,

Holy back batman!!!! Look at those back muscles, friggen killing it,

I also love how the scLes dnt move sometimes but the body does, awesome that ur noticing it

 

[Pigsy]

Day 7 week Four

Cycle - sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk, cinnamon, creatine.
Soon swapping out for “Her” range @RGSX

Water
4l

Training focus
AM conditioning

Sleds:
Push 6 laps 90 seconds rest
70kg + start weight (aprx 90/100kg total)
Pull 6 laps 60 seconds rest
60kg + start weight (aprx 80/90kg total)

Goblet squats
3x10 24kg KB
Slowwwwww decent, explode up.

Front squats with barbell working on position and depth

Saturday was BJJ 90 minutes of work.
Before the Saturday BJJ I go to the gym and do my full rehab routine and stretching

Sleep
My sleep is on track, I average 8 hours of good rest

Feeling
Fantastic! While the scales haven’t shifted further I’m seeing more changes through my body
On top of the composition changes I’m noticing more vascularity - which goes wild during exercise.

I’ve been putting extra focus on my squat depth, symmetry, and ankle flexibility - which is slow and steadily paying off. I usually front squat with a wedge but I’m hoping to move away from this with time.
While I can squat at depth (below crease), as I’m going up in weight I want to make sure that’s not being compromised - I still have a bit of work here. I have a lot of rehab exercises to help fix this too!

Other than that it’s been a busy weekend and I missed my opportunity to get the usual check in shots. Which I hope means next weeks shots will just be a bigger difference to reflect on!

Thanks for following along fam!
Hope everyone had a wonderful weekend


View attachment 183685

Looking powerful in the pic, pushing the sled

 

[Kopite67]

Day 7 week Four

Cycle - sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk, cinnamon, creatine.
Soon swapping out for “Her” range @RGSX

Water
4l

Training focus
AM conditioning

Sleds:
Push 6 laps 90 seconds rest
70kg + start weight (aprx 90/100kg total)
Pull 6 laps 60 seconds rest
60kg + start weight (aprx 80/90kg total)

Goblet squats
3x10 24kg KB
Slowwwwww decent, explode up.

Front squats with barbell working on position and depth

Saturday was BJJ 90 minutes of work.
Before the Saturday BJJ I go to the gym and do my full rehab routine and stretching

Sleep
My sleep is on track, I average 8 hours of good rest

Feeling
Fantastic! While the scales haven’t shifted further I’m seeing more changes through my body
On top of the composition changes I’m noticing more vascularity - which goes wild during exercise.

I’ve been putting extra focus on my squat depth, symmetry, and ankle flexibility - which is slow and steadily paying off. I usually front squat with a wedge but I’m hoping to move away from this with time.
While I can squat at depth (below crease), as I’m going up in weight I want to make sure that’s not being compromised - I still have a bit of work here. I have a lot of rehab exercises to help fix this too!

Other than that it’s been a busy weekend and I missed my opportunity to get the usual check in shots. Which I hope means next weeks shots will just be a bigger difference to reflect on!

Thanks for following along fam!
Hope everyone had a wonderful weekend


View attachment 183685

Sled work is just awesome. Pushing the limits with all your training, and you have gotta love that . An absolute machine

 

[Panda22]

Should be any day now u girls will get ur HER range, and keen to hear about it in the logs and how it is,

Holy back batman!!!! Look at those back muscles, friggen killing it,

I also love how the scLes dnt move sometimes but the body does, awesome that ur noticing it

It’s a great win! Hoping that I keep slowly stacking some muscle while shifting the body fat!

Looking powerful in the pic, pushing the sled

Thank you the words have become my best friend ha ha

Sled work is just awesome. Pushing the limits with all your training, and you have gotta love that . An absolute machine

Always chasing that edge!!
Once I get more adept to this weight I’ll start reducing the rest time to really push it

 

[LevButlerov]

Day 7 week Four

Cycle - sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk, cinnamon, creatine.
Soon swapping out for “Her” range @RGSX

Water
4l

Training focus
AM conditioning

Sleds:
Push 6 laps 90 seconds rest
70kg + start weight (aprx 90/100kg total)
Pull 6 laps 60 seconds rest
60kg + start weight (aprx 80/90kg total)

Goblet squats
3x10 24kg KB
Slowwwwww decent, explode up.

Front squats with barbell working on position and depth

Saturday was BJJ 90 minutes of work.
Before the Saturday BJJ I go to the gym and do my full rehab routine and stretching

Sleep
My sleep is on track, I average 8 hours of good rest

Feeling
Fantastic! While the scales haven’t shifted further I’m seeing more changes through my body
On top of the composition changes I’m noticing more vascularity - which goes wild during exercise.

I’ve been putting extra focus on my squat depth, symmetry, and ankle flexibility - which is slow and steadily paying off. I usually front squat with a wedge but I’m hoping to move away from this with time.
While I can squat at depth (below crease), as I’m going up in weight I want to make sure that’s not being compromised - I still have a bit of work here. I have a lot of rehab exercises to help fix this too!

Other than that it’s been a busy weekend and I missed my opportunity to get the usual check in shots. Which I hope means next weeks shots will just be a bigger difference to reflect on!

Thanks for following along fam!
Hope everyone had a wonderful weekend


View attachment 183685

Very strong sister really pushing hard @Panda22 sled push is amazing! you're making some amazing progress

 

[rizzlekdizzle]

you are powerful!

 

[Peshay]

Love that sled shot, power in motion.

 

[RGSX]

Day 7 week Four

Cycle - sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk, cinnamon, creatine.
Soon swapping out for “Her” range @RGSX

Water
4l

Training focus
AM conditioning

Sleds:
Push 6 laps 90 seconds rest
70kg + start weight (aprx 90/100kg total)
Pull 6 laps 60 seconds rest
60kg + start weight (aprx 80/90kg total)

Goblet squats
3x10 24kg KB
Slowwwwww decent, explode up.

Front squats with barbell working on position and depth

Saturday was BJJ 90 minutes of work.
Before the Saturday BJJ I go to the gym and do my full rehab routine and stretching

Sleep
My sleep is on track, I average 8 hours of good rest

Feeling
Fantastic! While the scales haven’t shifted further I’m seeing more changes through my body
On top of the composition changes I’m noticing more vascularity - which goes wild during exercise.

I’ve been putting extra focus on my squat depth, symmetry, and ankle flexibility - which is slow and steadily paying off. I usually front squat with a wedge but I’m hoping to move away from this with time.
While I can squat at depth (below crease), as I’m going up in weight I want to make sure that’s not being compromised - I still have a bit of work here. I have a lot of rehab exercises to help fix this too!

Other than that it’s been a busy weekend and I missed my opportunity to get the usual check in shots. Which I hope means next weeks shots will just be a bigger difference to reflect on!

Thanks for following along fam!
Hope everyone had a wonderful weekend


View attachment 183685

That is such a cool action shot @Panda22 !! Check the upper back muscles looking shredded!
It Would probably be a cool photo in black and white but just focused on you.
So proud of you sister another great quality update to your log.

Logan,

 

[RGSX]

Like this @Panda22
Get that framed and hang it up

 

[Pigsy]

Like this @Panda22
Get that framed and hang it up

View attachment 183957

Print it on a shirt for her

 

[RGSX]

Print it on a shirt for her

The man himself! Reckon you could pull it off?

 

[Panda22]

Very strong sister really pushing hard @Panda22 sled push is amazing! you're making some amazing progress

Thank you
The results are motivating!

Like this @Panda22
Get that framed and hang it up

View attachment 183957

That looks amazing
It’s so nice to see the results of our hard work!!

That’s going straight to the poolroom

 

[LevButlerov]

Thank you
The results are motivating!

EVO family support your way sister @Panda22

 

[Panda22]

Day 2 week Five

Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk, cinnamon, creatine.
Soon swapping out for “Her” range


Training focus
AM upper
PM BJJ

Chest press plate machine
4x8 70kg (plus start weight)

Dual cross press machine
4x8 70kg (plus start weight)

Incline fly machine
4x8 15kg (plus start weight)

Tricep dips (video below)
4x8 body weight

PM BJJ

Water
5L +hydralite


Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
My sleep is on track I average 8 hours of good rest

Feeling
Week five is off to a good start. This is the second week of 2mg Reta. So far no noticeable sides - I haven’t lost my appetite (a good thing) but feel really satiated when I eat and feel full for a long time afterwards. Energy is still good and sleep is still very restful!

 

[rizzlekdizzle]

Nice work it is rare to see a lady doing unassisted Tricep dips!

 

[Trenhead3cc]

Have you tried GHK-cu yet?

Just as I saw the word collagen in your supps
My skin feels amazing and as an older man (37) lol. It’s reduced my fine lines

Also mad respect on you and anyone disciplined enough to eat same meals every day

 

[Panda22]

Nice work it is rare to see a lady doing unassisted Tricep dips!

Thank you! I’m still working on depth - BJJ isn’t great on the shoulders which can make it hard to get into an optimal range!

 

[Panda22]

Have you tried GHK-cu yet?

Just as I saw the word collagen in your supps
My skin feels amazing and as an older man (37) lol. It’s reduced my fine lines

Also mad respect on you and anyone disciplined enough to eat same meals every day

Not yet!! It’s on my list to add in though also as an older lady ha ha!

Great to know how much results you’re getting from it! I need to prioritise getting some now!

Ha ha - honestly it takes away so much mental load in thinking about food and preparing that I’d happily eat the most boring meal every day for a week than have to think too hard

 

[Trenhead3cc]

Not yet!! It’s on my list to add in though also as an older lady ha ha!

Great to know how much results you’re getting from it! I need to prioritise getting some now!

Ha ha - honestly it takes away so much mental load in thinking about food and preparing that I’d happily eat the most boring meal every day for a week than have to think too hard

Yeah it’s great when I meet people through work I get a lot of people thinking I’m between 30-35. And im pretty sure they aren’t being nice and or flirting with me haha

Need to add zinc as a supporting supp, if increasing copper.

It actually sounds like heaven not trying to think or plan different meals haha

 

[Tiger Salman Khan]

Day 2 week Five

Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk, cinnamon, creatine.
Soon swapping out for “Her” range


Training focus
AM upper
PM BJJ

Chest press plate machine
4x8 70kg (plus start weight)

Dual cross press machine
4x8 70kg (plus start weight)

Incline fly machine
4x8 15kg (plus start weight)

Tricep dips (video below)
4x8 body weight

PM BJJ

Water
5L +hydralite


Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
My sleep is on track I average 8 hours of good rest

Feeling
Week five is off to a good start. This is the second week of 2mg Reta. So far no noticeable sides - I haven’t lost my appetite (a good thing) but feel really satiated when I eat and feel full for a long time afterwards. Energy is still good and sleep is still very restful!

View attachment 184753

@Panda22 8 hours sleep is good....try meditation it will help with better sleep..........

 

[Pigsy]

Day 2 week Five

Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk, cinnamon, creatine.
Soon swapping out for “Her” range


Training focus
AM upper
PM BJJ

Chest press plate machine
4x8 70kg (plus start weight)

Dual cross press machine
4x8 70kg (plus start weight)

Incline fly machine
4x8 15kg (plus start weight)

Tricep dips (video below)
4x8 body weight

PM BJJ

Water
5L +hydralite


Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
My sleep is on track I average 8 hours of good rest

Feeling
Week five is off to a good start. This is the second week of 2mg Reta. So far no noticeable sides - I haven’t lost my appetite (a good thing) but feel really satiated when I eat and feel full for a long time afterwards. Energy is still good and sleep is still very restful!

View attachment 184753

Great work on the dips. Ine of my favourites

 

[Kopite67]

Day 2 week Five

Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk, cinnamon, creatine.
Soon swapping out for “Her” range


Training focus
AM upper
PM BJJ

Chest press plate machine
4x8 70kg (plus start weight)

Dual cross press machine
4x8 70kg (plus start weight)

Incline fly machine
4x8 15kg (plus start weight)

Tricep dips (video below)
4x8 body weight

PM BJJ

Water
5L +hydralite


Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
My sleep is on track I average 8 hours of good rest

Feeling
Week five is off to a good start. This is the second week of 2mg Reta. So far no noticeable sides - I haven’t lost my appetite (a good thing) but feel really satiated when I eat and feel full for a long time afterwards. Energy is still good and sleep is still very restful!

View attachment 184753

Love the form on those dips Sister. Just killin' it everywhere else legend

 

[LevButlerov]

Day 2 week Five

Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk, cinnamon, creatine.
Soon swapping out for “Her” range


Training focus
AM upper
PM BJJ

Chest press plate machine
4x8 70kg (plus start weight)

Dual cross press machine
4x8 70kg (plus start weight)

Incline fly machine
4x8 15kg (plus start weight)

Tricep dips (video below)
4x8 body weight

PM BJJ

Water
5L +hydralite


Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
My sleep is on track I average 8 hours of good rest

Feeling
Week five is off to a good start. This is the second week of 2mg Reta. So far no noticeable sides - I haven’t lost my appetite (a good thing) but feel really satiated when I eat and feel full for a long time afterwards. Energy is still good and sleep is still very restful!

View attachment 184753

you're stronger than a ton of guys i know sister very happy to see you really pushing the dips @Panda22
big WIN here

 

[Panda22]

Day 3 week Five

Cycle sponsored by R&D Pharma
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: “HER” by RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.

Training focus
AM Lower

Unilateral RDL
3x8 each side 40kg

Barbell front squat
4x5 75kg

Bulgarian Split squat (slight forward lean)
3x8 each side 25kg

Water
5L +hydralite

Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
My sleep is on track I average 8 hours of good rest

Feeling
Today’s been a great day . I’ve upped the volume of front squats in the working sets focusing on depth and positional control.

New arrival in the supplements as of today!
I’m on the @RGSX team and day one of the new supplement did not disappoint! I cannot stress enough how much I appreciate the ease and simplicity of a product that does the thinking and heavy lifting for me!

Make sure to go over and check it out.
RGSX have both Men’s and Women’s ranges that are tailored to our varying needs

Post in thread 'RGSX CYCLE SUPPORT INTRO'
https://www.evolutionary.org/forums/threads/rgsx-cycle-support-intro.108924/post-1981466

 

[Pigsy]

Day 3 week Five

Cycle sponsored by R&D Pharma
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: “HER” by RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.

Training focus
AM Lower

Unilateral RDL
3x8 each side 40kg

Barbell front squat
4x5 75kg

Bulgarian Split squat (slight forward lean)
3x8 each side 25kg

Water
5L +hydralite

Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
My sleep is on track I average 8 hours of good rest

Feeling
Today’s been a great day . I’ve upped the volume of front squats in the working sets focusing on depth and positional control.

New arrival in the supplements as of today!
I’m on the @RGSX team and day one of the new supplement did not disappoint! I cannot stress enough how much I appreciate the ease and simplicity of a product that does the thinking and heavy lifting for me!

View attachment 185337

Make sure to go over and check it out.
RGSX have both Men’s and Women’s ranges that are tailored to our varying needs

Post in thread 'RGSX CYCLE SUPPORT INTRO'
https://www.evolutionary.org/forums/threads/rgsx-cycle-support-intro.108924/post-1981466

Looks at those Abs popping. Hats off to you

 

[Kopite67]

Day 3 week Five

Cycle sponsored by R&D Pharma
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: “HER” by RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.

Training focus
AM Lower

Unilateral RDL
3x8 each side 40kg

Barbell front squat
4x5 75kg

Bulgarian Split squat (slight forward lean)
3x8 each side 25kg

Water
5L +hydralite

Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
My sleep is on track I average 8 hours of good rest

Feeling
Today’s been a great day . I’ve upped the volume of front squats in the working sets focusing on depth and positional control.

New arrival in the supplements as of today!
I’m on the @RGSX team and day one of the new supplement did not disappoint! I cannot stress enough how much I appreciate the ease and simplicity of a product that does the thinking and heavy lifting for me!

View attachment 185337

Make sure to go over and check it out.
RGSX have both Men’s and Women’s ranges that are tailored to our varying needs

Post in thread 'RGSX CYCLE SUPPORT INTRO'
https://www.evolutionary.org/forums/threads/rgsx-cycle-support-intro.108924/post-1981466

Great log update. Those abs are brilliant.

 

[waggat]

Day 2 week Five

Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: magnesium glycinate, lysine, fish oil, zinc, vitamin D, collagen protein, vitamin c, psyllium husk, cinnamon, creatine.
Soon swapping out for “Her” range


Training focus
AM upper
PM BJJ

Chest press plate machine
4x8 70kg (plus start weight)

Dual cross press machine
4x8 70kg (plus start weight)

Incline fly machine
4x8 15kg (plus start weight)

Tricep dips (video below)
4x8 body weight

PM BJJ

Water
5L +hydralite


Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
My sleep is on track I average 8 hours of good rest

Feeling
Week five is off to a good start. This is the second week of 2mg Reta. So far no noticeable sides - I haven’t lost my appetite (a good thing) but feel really satiated when I eat and feel full for a long time afterwards. Energy is still good and sleep is still very restful!

View attachment 184753

Nice workout there. I guess you have separate push and pull upper days? 70kg on the chest press is impressive and you smashed those dips! Awesome job considering it was you final exercise.

Day 3 week Five

Cycle sponsored by R&D Pharma
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: “HER” by RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.

Training focus
AM Lower

Unilateral RDL
3x8 each side 40kg

Barbell front squat
4x5 75kg

Bulgarian Split squat (slight forward lean)
3x8 each side 25kg

Water
5L +hydralite

Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
My sleep is on track I average 8 hours of good rest

Feeling
Today’s been a great day . I’ve upped the volume of front squats in the working sets focusing on depth and positional control.

New arrival in the supplements as of today!
I’m on the @RGSX team and day one of the new supplement did not disappoint! I cannot stress enough how much I appreciate the ease and simplicity of a product that does the thinking and heavy lifting for me!

View attachment 185337

Make sure to go over and check it out.
RGSX have both Men’s and Women’s ranges that are tailored to our varying needs

Post in thread 'RGSX CYCLE SUPPORT INTRO'
https://www.evolutionary.org/forums/threads/rgsx-cycle-support-intro.108924/post-1981466

Nice leg workout there. Three of the best exercises IMO. 75kg front squats is impressive.

Looking awesome in the photo. Basically ripped as!

 

[Panda22]

Nice workout there. I guess you have separate push and pull upper days? 70kg on the chest press is impressive and you smashed those dips! Awesome job considering it was you final exercise.

Nice leg workout there. Three of the best exercises IMO. 75kg front squats is impressive.

Looking awesome in the photo. Basically ripped as!

At the moment I do have seperate push/pull. But I’m going to consolidate that and switch to two leg days instead.

Thank you! I think (personally) that the front squat is the superior squat it’s definitely better to compliment the sport I play at least. I had gotten up to 90kg weight but I’ve decided to drop back and increase volume while I really focus on the depth and form

 

[Panda22]

Looks at those Abs popping. Hats off to you

Thank you sir!

 

[LevButlerov]

Day 3 week Five

Cycle sponsored by R&D Pharma
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: “HER” by RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.

Training focus
AM Lower

Unilateral RDL
3x8 each side 40kg

Barbell front squat
4x5 75kg

Bulgarian Split squat (slight forward lean)
3x8 each side 25kg

Water
5L +hydralite

Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
My sleep is on track I average 8 hours of good rest

Feeling
Today’s been a great day . I’ve upped the volume of front squats in the working sets focusing on depth and positional control.

New arrival in the supplements as of today!
I’m on the @RGSX team and day one of the new supplement did not disappoint! I cannot stress enough how much I appreciate the ease and simplicity of a product that does the thinking and heavy lifting for me!

View attachment 185337

Make sure to go over and check it out.
RGSX have both Men’s and Women’s ranges that are tailored to our varying needs

Post in thread 'RGSX CYCLE SUPPORT INTRO'
https://www.evolutionary.org/forums/threads/rgsx-cycle-support-intro.108924/post-1981466

You're looking good sister strong abs and shoulders and arms really dialing it in @Panda22

 

[Panda22]

Day 4 week Five

Cycle
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: “HER” by
collagen protein, vitamin c, psyllium husk, cinnamon.

Training focus
AM upper

Pull ups
6, 6, 5, 6

Single arm row plate machine
3x8 30kg each side

Lat pulldown
3x8 60kg

Rear delt cable fly
3x8 20kg

DB lat raise
3x12 10kg

Water
5L +hydralite

Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
Getting consistently good sleep

Feeling
feeling good at the moment. Recovering well from training. Next week I’m switching up my training regime to have more lower focus.

As always.
Friday is a rest day
Saturday BJJ only training
See you back here Sunday for end of week check in!

Have a wonderful weekend fam

 

[Kopite67]

Day 4 week Five

Cycle
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: “HER” by
collagen protein, vitamin c, psyllium husk, cinnamon.

Training focus
AM upper

Pull ups
6, 6, 5, 6

Single arm row plate machine
3x8 30kg each side

Lat pulldown
3x8 60kg

Rear delt cable fly
3x8 20kg

DB lat raise
3x12 10kg

Water
5L +hydralite

Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
Getting consistently good sleep

Feeling
feeling good at the moment. Recovering well from training. Next week I’m switching up my training regime to have more lower focus.

As always.
Friday is a rest day
Saturday BJJ only training
See you back here Sunday for end of week check in!

Have a wonderful weekend fam

Loving the log updates sister. Nice back and shoulder session to capture off the week. Enjoy your rest day and kicking butts on Saturday.

 

[LevButlerov]

Day 4 week Five

Cycle
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: “HER” by
collagen protein, vitamin c, psyllium husk, cinnamon.

Training focus
AM upper

Pull ups
6, 6, 5, 6

Single arm row plate machine
3x8 30kg each side

Lat pulldown
3x8 60kg

Rear delt cable fly
3x8 20kg

DB lat raise
3x12 10kg

Water
5L +hydralite

Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
Getting consistently good sleep

Feeling
feeling good at the moment. Recovering well from training. Next week I’m switching up my training regime to have more lower focus.

As always.
Friday is a rest day
Saturday BJJ only training
See you back here Sunday for end of week check in!

Have a wonderful weekend fam

lat pulldown with pull ups sister you're killing it @Panda22

 

[stevesmi]

Day 4 week Five

Cycle
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: “HER” by
collagen protein, vitamin c, psyllium husk, cinnamon.

Training focus
AM upper

Pull ups
6, 6, 5, 6

Single arm row plate machine
3x8 30kg each side

Lat pulldown
3x8 60kg

Rear delt cable fly
3x8 20kg

DB lat raise
3x12 10kg

Water
5L +hydralite

Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
Getting consistently good sleep

Feeling
feeling good at the moment. Recovering well from training. Next week I’m switching up my training regime to have more lower focus.

As always.
Friday is a rest day
Saturday BJJ only training
See you back here Sunday for end of week check in!

Have a wonderful weekend fam

@Panda22 keep up the good work on this. Glad to see that you're getting consistent sleep. That's all you can ask for.

 

[Ulter]

Day 4 week Five

Cycle
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: “HER” by
collagen protein, vitamin c, psyllium husk, cinnamon.

Training focus
AM upper

Pull ups
6, 6, 5, 6

Single arm row plate machine
3x8 30kg each side

Lat pulldown
3x8 60kg

Rear delt cable fly
3x8 20kg

DB lat raise
3x12 10kg

Water
5L +hydralite

Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
Getting consistently good sleep

Feeling
feeling good at the moment. Recovering well from training. Next week I’m switching up my training regime to have more lower focus.

As always.
Friday is a rest day
Saturday BJJ only training
See you back here Sunday for end of week check in!

Have a wonderful weekend fam

Definitely one of my favorites right here. I like the different exercises you're doing. Nice finish also on the nutrition. @Panda22

 

[Panda22]

lat pulldown with pull ups sister you're killing it @Panda22

Was double the challenge that’s for sure!

 

[willipede]

Wow ive got to say your physique is really coming together, muscular and really lean.

Make sure to monitor hormonal function, cycles, continue self reported metrics e.g. sleep, libido, fatigue etc. as bodyfat % continues to come down these may be impacted negatively

Then you can be proactive rather than reactive.

All in all really showing off your hard work though love it

 

[Mobster]

feeling good at the moment. Recovering well from training. Next week I’m switching up my training regime to have more lower focus.

Good self awareness

 

[2Thick]

Day 4 week Five

Cycle
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: “HER” by
collagen protein, vitamin c, psyllium husk, cinnamon.

Training focus
AM upper

Pull ups
6, 6, 5, 6

Single arm row plate machine
3x8 30kg each side

Lat pulldown
3x8 60kg

Rear delt cable fly
3x8 20kg

DB lat raise
3x12 10kg

Water
5L +hydralite

Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
Getting consistently good sleep

Feeling
feeling good at the moment. Recovering well from training. Next week I’m switching up my training regime to have more lower focus.

As always.
Friday is a rest day
Saturday BJJ only training
See you back here Sunday for end of week check in!

Have a wonderful weekend fam

Feeling good, getting consistent sleep and nutrition, being consistent. That's what we like to see. You're showing how it's done. @Panda22

 

[ceo]

Day 4 week Five

Cycle
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: “HER” by
collagen protein, vitamin c, psyllium husk, cinnamon.

Training focus
AM upper

Pull ups
6, 6, 5, 6

Single arm row plate machine
3x8 30kg each side

Lat pulldown
3x8 60kg

Rear delt cable fly
3x8 20kg

DB lat raise
3x12 10kg

Water
5L +hydralite

Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
Getting consistently good sleep

Feeling
feeling good at the moment. Recovering well from training. Next week I’m switching up my training regime to have more lower focus.

As always.
Friday is a rest day
Saturday BJJ only training
See you back here Sunday for end of week check in!

Have a wonderful weekend fam

@Panda22 sister, you are a beast! I like the exercises you're doing and I like how you're posting up your water. Five liters is a lot.

 

[LevButlerov]

Was double the challenge that’s for sure!

EVO family respect sister

 

[ROIDDERS]

Day 4 week Five

Cycle
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: “HER” by
collagen protein, vitamin c, psyllium husk, cinnamon.

Training focus
AM upper

Pull ups
6, 6, 5, 6

Single arm row plate machine
3x8 30kg each side

Lat pulldown
3x8 60kg

Rear delt cable fly
3x8 20kg

DB lat raise
3x12 10kg

Water
5L +hydralite

Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
Getting consistently good sleep

Feeling
feeling good at the moment. Recovering well from training. Next week I’m switching up my training regime to have more lower focus.

As always.
Friday is a rest day
Saturday BJJ only training
See you back here Sunday for end of week check in!

Have a wonderful weekend fam

hgh and reta are amazing. those stack well together. its a fun way to see your body change when you are on them. @Panda22

 

[RoySimpson]

Day 4 week Five

Cycle
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: “HER” by
collagen protein, vitamin c, psyllium husk, cinnamon.

Training focus
AM upper

Pull ups
6, 6, 5, 6

Single arm row plate machine
3x8 30kg each side

Lat pulldown
3x8 60kg

Rear delt cable fly
3x8 20kg

DB lat raise
3x12 10kg

Water
5L +hydralite

Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
Getting consistently good sleep

Feeling
feeling good at the moment. Recovering well from training. Next week I’m switching up my training regime to have more lower focus.

As always.
Friday is a rest day
Saturday BJJ only training
See you back here Sunday for end of week check in!

Have a wonderful weekend fam

@Panda22 Great update! Keep it going!

 

[ballin2504]

Day 4 week Five

Cycle
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: “HER” by
collagen protein, vitamin c, psyllium husk, cinnamon.

Training focus
AM upper

Pull ups
6, 6, 5, 6

Single arm row plate machine
3x8 30kg each side

Lat pulldown
3x8 60kg

Rear delt cable fly
3x8 20kg

DB lat raise
3x12 10kg

Water
5L +hydralite

Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
Getting consistently good sleep

Feeling
feeling good at the moment. Recovering well from training. Next week I’m switching up my training regime to have more lower focus.

As always.
Friday is a rest day
Saturday BJJ only training
See you back here Sunday for end of week check in!

Have a wonderful weekend fam

@Panda22 very nice work it looks like sleep and all is going really good. Love to see it

 

[Panda22]

Day 7 week Five

Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.

Training focus
AM conditioning

Sleds
6 push 70kg + start weight (90-100kg est total)
6 pull 60kg + start weight (80-90kg est total)

Loaded back extension machine - pause at top
3x8 91kg

Standing Abductor machine - slow and controlled
3x8 100kg


Saturday 90minutes BJJ
Finished with pull ups (video attached)


Sleep
Good sleep this weekend with some extra!

Feeling

Had a wonderfull weekend with a sleep in today. Also got some time in the ocean which was very restorative!
Had a great weekend of training and eating!

Check in photos below, I’m starting to see a change in shape now. The scales haven’t moved but I can definitely notice some more muscle and slimming.

From next week my training shifts to have more lower body focus. If you hadn’t read previously I had hip surgery last year, my leg and glute mass has taken a dip with my recovery, but now I’m significantly better than before (almost 15 year old injury) and I’m ready to bring them back up

Hope you had a killer weekend Evo fam
Thanks for reading along

 

[Panda22]

@Panda22 sister, you are a beast! I like the exercises you're doing and I like how you're posting up your water. Five liters is a lot.

Thank you! I’m usually quite thirsty so I barely notice that I drink such a volume! It’s become more habit now.

hgh and reta are amazing. those stack well together. its a fun way to see your body change when you are on them. @Panda22

I’m quietly surprised how much positive impacts I’m noticing from it all! I thought it would take much longer to start shinning

 

[Kopite67]

Day 7 week Five

Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.

Training focus
AM conditioning

Sleds
6 push 70kg + start weight (90-100kg est total)
6 pull 60kg + start weight (80-90kg est total)

Loaded back extension machine - pause at top
3x8 91kg

Standing Abductor machine - slow and controlled
3x8 100kg


Saturday 90minutes BJJ
Finished with pull ups (video attached)


Sleep
Good sleep this weekend with some extra!

Feeling

Had a wonderfull weekend with a sleep in today. Also got some time in the ocean which was very restorative!
Had a great weekend of training and eating!

Check in photos below, I’m starting to see a change in shape now. The scales haven’t moved but I can definitely notice some more muscle and slimming.

From next week my training shifts to have more lower body focus. If you hadn’t read previously I had hip surgery last year, my leg and glute mass has taken a dip with my recovery, but now I’m significantly better than before (almost 15 year old injury) and I’m ready to bring them back up

Hope you had a killer weekend Evo fam
Thanks for reading along



View attachment 187368

Make those pullups look easy I have to say.

I went back to the first log you did and the photos from there and have to say the difference in just 6 weeks is staggering. Arms are much bigger, back is still super defined but wider and more has greater depth in the middle. Waist and shoulders are much leaner and more defined and cut. All in 6 weeks.
Can't wait to see what the next 6 bring.

 

[Pigsy]

Thank you! I’m usually quite thirsty so I barely notice that I drink such a volume! It’s become more habit now.

I’m quietly surprised how much positive impacts I’m noticing from it all! I thought it would take much longer to start shinning

Such an athletic build. Jealous

 

[willipede]

Nice work, waist is looking tight and muscles really popping.

Keen to see you continue to make progress

 

[Alice_In_Ironland]

Day 7 week Five

Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.

Training focus
AM conditioning

Sleds
6 push 70kg + start weight (90-100kg est total)
6 pull 60kg + start weight (80-90kg est total)

Loaded back extension machine - pause at top
3x8 91kg

Standing Abductor machine - slow and controlled
3x8 100kg


Saturday 90minutes BJJ
Finished with pull ups (video attached)


Sleep
Good sleep this weekend with some extra!

Feeling

Had a wonderfull weekend with a sleep in today. Also got some time in the ocean which was very restorative!
Had a great weekend of training and eating!

Check in photos below, I’m starting to see a change in shape now. The scales haven’t moved but I can definitely notice some more muscle and slimming.

From next week my training shifts to have more lower body focus. If you hadn’t read previously I had hip surgery last year, my leg and glute mass has taken a dip with my recovery, but now I’m significantly better than before (almost 15 year old injury) and I’m ready to bring them back up

Hope you had a killer weekend Evo fam
Thanks for reading along



View attachment 187368

Looking absolutely wild! Striations even in your relaxed check-in photo! So awesome! I agree with the others that you’re looking both more jacked & shredded vs your start pics, but still holding fullness! I wouldn’t worry about the scale numbers

 

[Panda22]

Make those pullups look easy I have to say.

I went back to the first log you did and the photos from there and have to say the difference in just 6 weeks is staggering. Arms are much bigger, back is still super defined but wider and more has greater depth in the middle. Waist and shoulders are much leaner and more defined and cut. All in 6 weeks.
Can't wait to see what the next 6 bring.

Thank you! I was surprised too - seems like a short time to have made a somewhat notice difference! I’m excited now to see what I can achieve in the next 6 with the shift in training focus!

Such an athletic build. Jealous

Thanks Pigsy!!

Nice work, waist is looking tight and muscles really popping.

Keen to see you continue to make progress

Thank you!

 

[Panda22]

Looking absolutely wild! Striations even in your relaxed check-in photo! So awesome! I agree with the others that you’re looking both more jacked & shredded vs your start pics, but still holding fullness! I wouldn’t worry about the scale numbers

Thank you!!

I’m going to take a break from the scales until the end of this cycle - it’s a little easy to find myself caught up in somewhat arbitrary number

 

[ceo]

Thank you! I’m usually quite thirsty so I barely notice that I drink such a volume! It’s become more habit now.

Sister, yeah, it's a lot of water. It's almost 1.5 gallons after I did the math.

 

[codezz]

Day 7 week Five

Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.

Training focus
AM conditioning

Sleds
6 push 70kg + start weight (90-100kg est total)
6 pull 60kg + start weight (80-90kg est total)

Loaded back extension machine - pause at top
3x8 91kg

Standing Abductor machine - slow and controlled
3x8 100kg


Saturday 90minutes BJJ
Finished with pull ups (video attached)


Sleep
Good sleep this weekend with some extra!

Feeling

Had a wonderfull weekend with a sleep in today. Also got some time in the ocean which was very restorative!
Had a great weekend of training and eating!

Check in photos below, I’m starting to see a change in shape now. The scales haven’t moved but I can definitely notice some more muscle and slimming.

From next week my training shifts to have more lower body focus. If you hadn’t read previously I had hip surgery last year, my leg and glute mass has taken a dip with my recovery, but now I’m significantly better than before (almost 15 year old injury) and I’m ready to bring them back up

Hope you had a killer weekend Evo fam
Thanks for reading along



View attachment 187368

Just flicked back to ur 1st couple lot of photos to now and u can clearly see ur midland section has leaned up alot!!! Abs are popping

Big sled pushes too!!! Id be dead after that hahaha

 

[ROIDDERS]

I’m quietly surprised how much positive impacts I’m noticing from it all! I thought it would take much longer to start shinning

Using the right tools definitely pays off.

 

[Alice_In_Ironland]

Thank you!!

I’m going to take a break from the scales until the end of this cycle - it’s a little easy to find myself caught up in somewhat arbitrary number

Good idea! I’d say it’s likely the GH - it always makes me hold water

 

[Panda22]

Day 2 week six

Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.

Training focus
AM legs
PM BJJ

Barbell Hip Thrust 4x8 90kg 90sec rest
Front Squat 4x5 70kg (no foot wedge) 90sec rest
Romanian Deadlift 3x8 80kg 90sec rest
Bulgarian Split Squat (glute bias) 3x8each side 25kg db 60sec rest
Seated Ham Curl 3x8 55, 55, 50kg 60sec rest

PM BJJ 90minutes

Water
5L +hydralite

Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
Getting consistently good sleep

Feeling

Feeling great today! This is officially the midway point in this 12 week cycle

Today was day one of my new training structure with a greater leg focus.
I dropped back on the barbell front squat weight to focus on depth and symmetry without using a foot wedge.
Evening training was fine, I didn’t notice any dip in energy or effort from the heavier morning session.

This evenings BJJ session finished with 200 sit ups (varied) - hopefully my core holds up for tomorrows upper body session

Thanks for reading along!

 

[Kopite67]

Day 2 week six

Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.

Training focus
AM legs
PM BJJ

Barbell Hip Thrust 4x8 90kg 90sec rest
Front Squat 4x5 70kg (no foot wedge) 90sec rest
Romanian Deadlift 3x8 80kg 90sec rest
Bulgarian Split Squat (glute bias) 3x8each side 25kg db 60sec rest
Seated Ham Curl 3x8 55, 55, 50kg 60sec rest

PM BJJ 90minutes

Water
5L +hydralite

Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
Getting consistently good sleep

Feeling

Feeling great today! This is officially the midway point in this 12 week cycle

Today was day one of my new training structure with a greater leg focus.
I dropped back on the barbell front squat weight to focus on depth and symmetry without using a foot wedge.
Evening training was fine, I didn’t notice any dip in energy or effort from the heavier morning session.

This evenings BJJ session finished with 200 sit ups (varied) - hopefully my core holds up for tomorrows upper body session

Thanks for reading along!

That is one killer leg session. The 90 sec rest is a brutal pace. Kind of scary the effort you put in and focus you have

 

[Alice_In_Ironland]

Day 2 week six

Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.

Training focus
AM legs
PM BJJ

Barbell Hip Thrust 4x8 90kg 90sec rest
Front Squat 4x5 70kg (no foot wedge) 90sec rest
Romanian Deadlift 3x8 80kg 90sec rest
Bulgarian Split Squat (glute bias) 3x8each side 25kg db 60sec rest
Seated Ham Curl 3x8 55, 55, 50kg 60sec rest

PM BJJ 90minutes

Water
5L +hydralite

Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
Getting consistently good sleep

Feeling

Feeling great today! This is officially the midway point in this 12 week cycle

Today was day one of my new training structure with a greater leg focus.
I dropped back on the barbell front squat weight to focus on depth and symmetry without using a foot wedge.
Evening training was fine, I didn’t notice any dip in energy or effort from the heavier morning session.

This evenings BJJ session finished with 200 sit ups (varied) - hopefully my core holds up for tomorrows upper body session

Thanks for reading along!

Barbell hip thrusts straight sets, so good! Love the layout of that session, all my favourites for the glute gains

 

[Panda22]

Barbell hip thrusts straight sets, so good! Love the layout of that session, all my favourites for the glute gains

Alice, I’ve honestly been excited since having my new workout plan for your review

If it’s got your approval I know I’m onto a good thing

 

[Panda22]

That is one killer leg session. The 90 sec rest is a brutal pace. Kind of scary the effort you put in and focus you have

Thank you!!
I keep my gym workouts capped to 45 minutes which sets the pace for me - I like to be really focused in the rest time too to force myself mentally and physically to recover and prepare to go again.

 

[LevButlerov]

Day 2 week six

Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.

Training focus
AM legs
PM BJJ

Barbell Hip Thrust 4x8 90kg 90sec rest
Front Squat 4x5 70kg (no foot wedge) 90sec rest
Romanian Deadlift 3x8 80kg 90sec rest
Bulgarian Split Squat (glute bias) 3x8each side 25kg db 60sec rest
Seated Ham Curl 3x8 55, 55, 50kg 60sec rest

PM BJJ 90minutes

Water
5L +hydralite

Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
Getting consistently good sleep

Feeling

Feeling great today! This is officially the midway point in this 12 week cycle

Today was day one of my new training structure with a greater leg focus.
I dropped back on the barbell front squat weight to focus on depth and symmetry without using a foot wedge.
Evening training was fine, I didn’t notice any dip in energy or effort from the heavier morning session.

This evenings BJJ session finished with 200 sit ups (varied) - hopefully my core holds up for tomorrows upper body session

Thanks for reading along!

good macros sister bjj and 200 sit ups you're beast mode! and love your training @Panda22

 

[stevesmi]

Day 2 week six

Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.

Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.

Training focus
AM legs
PM BJJ

Barbell Hip Thrust 4x8 90kg 90sec rest
Front Squat 4x5 70kg (no foot wedge) 90sec rest
Romanian Deadlift 3x8 80kg 90sec rest
Bulgarian Split Squat (glute bias) 3x8each side 25kg db 60sec rest
Seated Ham Curl 3x8 55, 55, 50kg 60sec rest

PM BJJ 90minutes

Water
5L +hydralite

Nutrition
I eat the same meals daily so this is it on repeat.

Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)

Sleep
Getting consistently good sleep

Feeling

Feeling great today! This is officially the midway point in this 12 week cycle

Today was day one of my new training structure with a greater leg focus.
I dropped back on the barbell front squat weight to focus on depth and symmetry without using a foot wedge.
Evening training was fine, I didn’t notice any dip in energy or effort from the heavier morning session.

This evenings BJJ session finished with 200 sit ups (varied) - hopefully my core holds up for tomorrows upper body session

Thanks for reading along!

@Panda22 heck of a job on this update. Not only put together a good workout but you also did some amazing sit-ups. Keep it up.

 

[Trenhead3cc]

Question @Panda22 do you PT or coach anyone ?

 

[Panda22]

Question @Panda22 do you PT or coach anyone ?

I occasionally teach jiu jitsu (group classes/private classes) but otherwise no gym PT or coaching

 

[Panda22]

good macros sister bjj and 200 sit ups you're beast mode! and love your training @Panda22

Thank you

Thankfully I’ve recovered fine today too