Female Log Build Phase Log - Female

[Sassy Rep]

Hi hello
Rear delts coming in nicely!
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

 

[LevButlerov]

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

work gets in the way for training always but you looking amazing sister staying strong and positive
EVO family support!

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

 

[Alice_In_Ironland]

Looking great babes.

Are you on any reta at the moment?

Even on a growth phase, i think a low dose reta is fantastic!

Thank you!
No reta, just using Metformin & Empagliflozin to help regulate blood glucose

 

[Alice_In_Ironland]

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

Thank you

I do try and keep a cool & clear head at all times! I’ve learnt that worry is a useless emotion - it’s been a journey, but I’ve shifted my approach from overthinking to being action-oriented when challenges arise. I just focus on getting what I need to do done, & continuing to moving forward.

 

[Panda22]

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

Wow!! Your leg/glute definition is incredible!! And so many sneaky veins showing through those arms! Your hard work is definitely showcasing itself!

 

[Dreamer]

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

Super detailed log, your results speak for themselves, looking great.

 

[waggat]

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

Nice update. Your workout looks good. I'm definitely a fan of leg curls before single leg exercises. Feels better and I can possibly lift more. Those GM's with 100 on the V squat are pretty serious! Is the glute hypertension just a back extension focusing on glutes? Do you just make sure to get the big squeeze at the top?

 

[Alice_In_Ironland]

Nice update. Your workout looks good. I'm definitely a fan of leg curls before single leg exercises. Feels better and I can possibly lift more. Those GM's with 100 on the V squat are pretty serious! Is the glute hypertension just a back extension focusing on glutes? Do you just make sure to get the big squeeze at the top?

Thank you! Yes I always start with hamstrings on my leg-focused days as it’s a muscle group I’m trying to bring up
It is using the 45 degree back extension bench. I keep my knees more extended, upper back slightly rounded, & toes slightly pointed outwards to get more glute focus vs back/ hamstrings. I keep the tempo quite slow and keep tension on the glutes by using them to ‘pull’ myself up (by driving hips into the bench) and then hold for 2 secs at the top.

 

[Sheshredz]

Thank you!
No reta, just using Metformin & Empagliflozin to help regulate blood glucose

I honestly think even a low dose, 1mg a week, is a game changer for so many reasons.

The increase insulin sensitivity. The better nutrient partitioning. The duled food noise, allowing me to focus on on other things.

I can see it just being a part of my life now.

 

[Alice_In_Ironland]

I see wh

I honestly think even a low dose, 1mg a week, is a game changer for so many reasons.

The increase insulin sensitivity. The better nutrient partitioning. The duled food noise, allowing me to focus on on other things.

I can see it just being a part of my life now.

I see what you mean right now I have zero sides with my current meds. I don’t think Reta will be helpful to me in the current phase. The slower gut motility wouldn’t be a positive for me - right now food doesn’t ‘sit’ in my stomach for long which is great, because I never feel overly full or look at all bloated after eating my calories have just hit 3000 with 425g of carb, so I need my digestion/ gut motility to stay efficient
Truth be told I like to stay a little hungry during all phases, right now my post-training meal is a bit of a ‘carrot’ and the thought of eating it keeps me pushing hard through tough training sessions

 

[Sheshredz]

I see wh

I see what you mean right now I have zero sides with my current meds. I don’t think Reta will be helpful to me in the current phase. The slower gut motility wouldn’t be a positive for me - right now food doesn’t ‘sit’ in my stomach for long which is great, because I never feel overly full or look at all bloated after eating my calories have just hit 3000 with 425g of carb, so I need my digestion/ gut motility to stay efficient
Truth be told I like to stay a little hungry during all phases, right now my post-training meal is a bit of a ‘carrot’ and the thought of eating it keeps me pushing hard through tough training sessions

That makes sense.

Best to save it for when you think you need it!

 

[Wheelhouse87]

I see wh

I see what you mean right now I have zero sides with my current meds. I don’t think Reta will be helpful to me in the current phase. The slower gut motility wouldn’t be a positive for me - right now food doesn’t ‘sit’ in my stomach for long which is great, because I never feel overly full or look at all bloated after eating my calories have just hit 3000 with 425g of carb, so I need my digestion/ gut motility to stay efficient
Truth be told I like to stay a little hungry during all phases, right now my post-training meal is a bit of a ‘carrot’ and the thought of eating it keeps me pushing hard through tough training sessions

Very impressive logging you are fully dialed in with your body response by the sounds of it.
Great work! Keep the updates coming

 

[Alice_In_Ironland]

Hi hello

Update: 11/2/2026

Today’s weight: 63.6kg
FBG: 4.8
BP: 107/65

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

INPUT
Training Day Calories: 2960 (425 C/ 180 P/ 60 F)
Previous: 2815 (400 C/ 180 P/ 55 F)

Non-training day Calories: 2660 (350 C/ 180 P/ 60F)
Previous: 2460 (300 C/ 180 P/ 60F)

PEDs
-HGH: 1iu/ day - taken in the AM @Sassy's Pharmaceuticals @Sassy Rep
-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, 50g berries, 30g peach, 50ml kefir, 1 egg, 50g egg whites, 25g WPI, Ceylon cinnamon, 2g salt

M2 (pre training): 200g baked sweet potato, 80g raw weight low-gi rice + 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, 90g lean beef, 25g spinach, 50g green beans, 5g olive oil, 1g salt

M5: 250g green beans, 50g spinach, 75g salmon, 5g olive oil, 1g salt

M6: 250g goat yogurt, 5g collagen protein, 10g WPI, 15g walnuts, 30g peach

TRAINING - DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 35kg x11 ( 1 rep); 32.5kg x11 (unchanged)
• DB Lateral raise (seated): 7kg for 2 sets of 12,11 ( 1 rep set 2)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2 sets of 15 ( 2 reps for set 2)
• Rear delt fly machine: 3 sets - 20kg x12, 20kg x12, 20kg x15 (this is a new exercise starting this week, swapped from DB rear delt fly)
• Wide grip lat pulldown (with neutral grip attachment): 55kg for 2 sets of 12,10 ( 1 rep for set 1)
• Cable row (with neutral grip attachment): 52.5kg for 2 sets of 12 (unchanged - focusing on controlling the load with a hold & the top of each rep to really maximise time under tension on the lats)

Productive upper-body session today.
Coach & I have substituted a few exercises in my program that were becoming ‘stuck’ to alternatives that target the same target muscles. I’ll note these changes in my upcoming training updates where applicable. The changes will assist me to continue to progressively overload exercises where increasing the load won’t necessarily result in additional stimulus to the target muscle (i.e., for smaller muscle groups like the delts), or will result in other muscle muscle groups being recruited to achieve stability (e.g. DB RDLs). These adjustments only really become necessary if you’re a more advanced lifter whose programming changes infrequently. I don’t really recommended that newer lifters’ first response to a training plateau be changes to exercise selection.

PHYSIQUE UPDATE
This week’s visual. Photo taken fasted in the AM. The almost natty build phase shaping up well, with the additional carbs (so far) going to the right places

Onwards

 

[Kopite67]

Hi hello

Update: 11/2/2026

Today’s weight: 63.6kg
FBG: 4.8
BP: 107/65

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

INPUT
Training Day Calories: 2960 (425 C/ 180 P/ 60 F)
Previous: 2815 (400 C/ 180 P/ 55 F)

Non-training day Calories: 2660 (350 C/ 180 P/ 60F)
Previous: 2460 (300 C/ 180 P/ 60F)

PEDs
-HGH: 1iu/ day - taken in the AM @Sassy's Pharmaceuticals @Sassy Rep
-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, 50g berries, 30g peach, 50ml kefir, 1 egg, 50g egg whites, 25g WPI, Ceylon cinnamon, 2g salt
View attachment 181604

M2 (pre training): 200g baked sweet potato, 80g raw weight low-gi rice + 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
View attachment 181605

M4: 50g low-GI white rice, 50g lentils, 90g lean beef, 25g spinach, 50g green beans, 5g olive oil, 1g salt
View attachment 181606

M5: 250g green beans, 50g spinach, 75g salmon, 5g olive oil, 1g salt
View attachment 181607

M6: 250g goat yogurt, 5g collagen protein, 10g WPI, 15g walnuts, 30g peach

TRAINING - DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 35kg x11 ( 1 rep); 32.5kg x11 (unchanged)
• DB Lateral raise (seated): 7kg for 2 sets of 12,11 ( 1 rep set 2)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2 sets of 15 ( 2 reps for set 2)
• Rear delt fly machine: 3 sets - 20kg x12, 20kg x12, 20kg x15 (this is a new exercise starting this week, swapped from DB rear delt fly)
• Wide grip lat pulldown (with neutral grip attachment): 55kg for 2 sets of 12,10 ( 1 rep for set 1)
• Cable row (with neutral grip attachment): 52.5kg for 2 sets of 12 (unchanged - focusing on controlling the load with a hold & the top of each rep to really maximise time under tension on the lats)

Productive upper-body session today.
Coach & I have substituted a few exercises in my program that were becoming ‘stuck’ to alternatives that target the same target muscles. I’ll note these changes in my upcoming training updates where applicable. The changes will assist me to continue to progressively overload exercises where increasing the load won’t necessarily result in additional stimulus to the target muscle (i.e., for smaller muscle groups like the delts), or will result in other muscle muscle groups being recruited to achieve stability (e.g. DB RDLs). These adjustments only really become necessary if you’re a more advanced lifter whose programming changes infrequently. I don’t really recommended that newer lifters’ first response to a training plateau be changes to exercise selection.

PHYSIQUE UPDATE
This week’s visual. Photo taken fasted in the AM. The almost natty build phase shaping up well, with the additional carbs (so far) going to the right places

View attachment 181608

Onwards

Love the log as usual @Alice_In_Ironland . I have read this a few times and have a slightly different view I think. Changes can depend on the individual. For sport specific individuals in the bodybuilding, figure or strength game what you have outlined is sort of true. I change my program often depending on what I need to target at the time, or if I'm bored, or I read something, or I see something . I would prefer people to read about every training program they can get their hands on, try shit, see what they like, drop what they don't. Learn from everywhere possible. My program has bits of Dorian's, Arnold's, conjugate and 5,3,1 at the moment and admittedly has had for a while. But I am about to adjust again for delts and that was from @Dreamer . Anyway just my personal viewpoint

 

[codezz]

Hi hello

Update: 11/2/2026

Today’s weight: 63.6kg
FBG: 4.8
BP: 107/65

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

INPUT
Training Day Calories: 2960 (425 C/ 180 P/ 60 F)
Previous: 2815 (400 C/ 180 P/ 55 F)

Non-training day Calories: 2660 (350 C/ 180 P/ 60F)
Previous: 2460 (300 C/ 180 P/ 60F)

PEDs
-HGH: 1iu/ day - taken in the AM @Sassy's Pharmaceuticals @Sassy Rep
-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, 50g berries, 30g peach, 50ml kefir, 1 egg, 50g egg whites, 25g WPI, Ceylon cinnamon, 2g salt
View attachment 181604

M2 (pre training): 200g baked sweet potato, 80g raw weight low-gi rice + 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
View attachment 181605

M4: 50g low-GI white rice, 50g lentils, 90g lean beef, 25g spinach, 50g green beans, 5g olive oil, 1g salt
View attachment 181606

M5: 250g green beans, 50g spinach, 75g salmon, 5g olive oil, 1g salt
View attachment 181607

M6: 250g goat yogurt, 5g collagen protein, 10g WPI, 15g walnuts, 30g peach

TRAINING - DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 35kg x11 ( 1 rep); 32.5kg x11 (unchanged)
• DB Lateral raise (seated): 7kg for 2 sets of 12,11 ( 1 rep set 2)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2 sets of 15 ( 2 reps for set 2)
• Rear delt fly machine: 3 sets - 20kg x12, 20kg x12, 20kg x15 (this is a new exercise starting this week, swapped from DB rear delt fly)
• Wide grip lat pulldown (with neutral grip attachment): 55kg for 2 sets of 12,10 ( 1 rep for set 1)
• Cable row (with neutral grip attachment): 52.5kg for 2 sets of 12 (unchanged - focusing on controlling the load with a hold & the top of each rep to really maximise time under tension on the lats)

Productive upper-body session today.
Coach & I have substituted a few exercises in my program that were becoming ‘stuck’ to alternatives that target the same target muscles. I’ll note these changes in my upcoming training updates where applicable. The changes will assist me to continue to progressively overload exercises where increasing the load won’t necessarily result in additional stimulus to the target muscle (i.e., for smaller muscle groups like the delts), or will result in other muscle muscle groups being recruited to achieve stability (e.g. DB RDLs). These adjustments only really become necessary if you’re a more advanced lifter whose programming changes infrequently. I don’t really recommended that newer lifters’ first response to a training plateau be changes to exercise selection.

PHYSIQUE UPDATE
This week’s visual. Photo taken fasted in the AM. The almost natty build phase shaping up well, with the additional carbs (so far) going to the right places

View attachment 181608

Onwards

Big upper training session there homie like u said the extra carbs working well!! Food porn pics still on point, ticking all the boxes!!

 

[LevButlerov]

Hi hello

Update: 11/2/2026

Today’s weight: 63.6kg
FBG: 4.8
BP: 107/65

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

INPUT
Training Day Calories: 2960 (425 C/ 180 P/ 60 F)
Previous: 2815 (400 C/ 180 P/ 55 F)

Non-training day Calories: 2660 (350 C/ 180 P/ 60F)
Previous: 2460 (300 C/ 180 P/ 60F)

PEDs
-HGH: 1iu/ day - taken in the AM @Sassy's Pharmaceuticals @Sassy Rep
-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, 50g berries, 30g peach, 50ml kefir, 1 egg, 50g egg whites, 25g WPI, Ceylon cinnamon, 2g salt
View attachment 181604

M2 (pre training): 200g baked sweet potato, 80g raw weight low-gi rice + 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
View attachment 181605

M4: 50g low-GI white rice, 50g lentils, 90g lean beef, 25g spinach, 50g green beans, 5g olive oil, 1g salt
View attachment 181606

M5: 250g green beans, 50g spinach, 75g salmon, 5g olive oil, 1g salt
View attachment 181607

M6: 250g goat yogurt, 5g collagen protein, 10g WPI, 15g walnuts, 30g peach

TRAINING - DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 35kg x11 ( 1 rep); 32.5kg x11 (unchanged)
• DB Lateral raise (seated): 7kg for 2 sets of 12,11 ( 1 rep set 2)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2 sets of 15 ( 2 reps for set 2)
• Rear delt fly machine: 3 sets - 20kg x12, 20kg x12, 20kg x15 (this is a new exercise starting this week, swapped from DB rear delt fly)
• Wide grip lat pulldown (with neutral grip attachment): 55kg for 2 sets of 12,10 ( 1 rep for set 1)
• Cable row (with neutral grip attachment): 52.5kg for 2 sets of 12 (unchanged - focusing on controlling the load with a hold & the top of each rep to really maximise time under tension on the lats)

Productive upper-body session today.
Coach & I have substituted a few exercises in my program that were becoming ‘stuck’ to alternatives that target the same target muscles. I’ll note these changes in my upcoming training updates where applicable. The changes will assist me to continue to progressively overload exercises where increasing the load won’t necessarily result in additional stimulus to the target muscle (i.e., for smaller muscle groups like the delts), or will result in other muscle muscle groups being recruited to achieve stability (e.g. DB RDLs). These adjustments only really become necessary if you’re a more advanced lifter whose programming changes infrequently. I don’t really recommended that newer lifters’ first response to a training plateau be changes to exercise selection.

PHYSIQUE UPDATE
This week’s visual. Photo taken fasted in the AM. The almost natty build phase shaping up well, with the additional carbs (so far) going to the right places

View attachment 181608

Onwards

clean meals sister but on the macros how about adding 20 grams protein training days as well? @Alice_In_Ironland

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

 

[Wheelhouse87]

Hi hello

Update: 11/2/2026

Today’s weight: 63.6kg
FBG: 4.8
BP: 107/65

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

INPUT
Training Day Calories: 2960 (425 C/ 180 P/ 60 F)
Previous: 2815 (400 C/ 180 P/ 55 F)

Non-training day Calories: 2660 (350 C/ 180 P/ 60F)
Previous: 2460 (300 C/ 180 P/ 60F)

PEDs
-HGH: 1iu/ day - taken in the AM @Sassy's Pharmaceuticals @Sassy Rep
-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, 50g berries, 30g peach, 50ml kefir, 1 egg, 50g egg whites, 25g WPI, Ceylon cinnamon, 2g salt
View attachment 181604

M2 (pre training): 200g baked sweet potato, 80g raw weight low-gi rice + 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
View attachment 181605

M4: 50g low-GI white rice, 50g lentils, 90g lean beef, 25g spinach, 50g green beans, 5g olive oil, 1g salt
View attachment 181606

M5: 250g green beans, 50g spinach, 75g salmon, 5g olive oil, 1g salt
View attachment 181607

M6: 250g goat yogurt, 5g collagen protein, 10g WPI, 15g walnuts, 30g peach

TRAINING - DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 35kg x11 ( 1 rep); 32.5kg x11 (unchanged)
• DB Lateral raise (seated): 7kg for 2 sets of 12,11 ( 1 rep set 2)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2 sets of 15 ( 2 reps for set 2)
• Rear delt fly machine: 3 sets - 20kg x12, 20kg x12, 20kg x15 (this is a new exercise starting this week, swapped from DB rear delt fly)
• Wide grip lat pulldown (with neutral grip attachment): 55kg for 2 sets of 12,10 ( 1 rep for set 1)
• Cable row (with neutral grip attachment): 52.5kg for 2 sets of 12 (unchanged - focusing on controlling the load with a hold & the top of each rep to really maximise time under tension on the lats)

Productive upper-body session today.
Coach & I have substituted a few exercises in my program that were becoming ‘stuck’ to alternatives that target the same target muscles. I’ll note these changes in my upcoming training updates where applicable. The changes will assist me to continue to progressively overload exercises where increasing the load won’t necessarily result in additional stimulus to the target muscle (i.e., for smaller muscle groups like the delts), or will result in other muscle muscle groups being recruited to achieve stability (e.g. DB RDLs). These adjustments only really become necessary if you’re a more advanced lifter whose programming changes infrequently. I don’t really recommended that newer lifters’ first response to a training plateau be changes to exercise selection.

PHYSIQUE UPDATE
This week’s visual. Photo taken fasted in the AM. The almost natty build phase shaping up well, with the additional carbs (so far) going to the right places

View attachment 181608

Onwards

35kg shoulder press is solid sister! Get it!

 

[Freki]

Hi hello

Update: 11/2/2026

Today’s weight: 63.6kg
FBG: 4.8
BP: 107/65

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

INPUT
Training Day Calories: 2960 (425 C/ 180 P/ 60 F)
Previous: 2815 (400 C/ 180 P/ 55 F)

Non-training day Calories: 2660 (350 C/ 180 P/ 60F)
Previous: 2460 (300 C/ 180 P/ 60F)

PEDs
-HGH: 1iu/ day - taken in the AM @Sassy's Pharmaceuticals @Sassy Rep
-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, 50g berries, 30g peach, 50ml kefir, 1 egg, 50g egg whites, 25g WPI, Ceylon cinnamon, 2g salt
View attachment 181604

M2 (pre training): 200g baked sweet potato, 80g raw weight low-gi rice + 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
View attachment 181605

M4: 50g low-GI white rice, 50g lentils, 90g lean beef, 25g spinach, 50g green beans, 5g olive oil, 1g salt
View attachment 181606

M5: 250g green beans, 50g spinach, 75g salmon, 5g olive oil, 1g salt
View attachment 181607

M6: 250g goat yogurt, 5g collagen protein, 10g WPI, 15g walnuts, 30g peach

TRAINING - DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 35kg x11 ( 1 rep); 32.5kg x11 (unchanged)
• DB Lateral raise (seated): 7kg for 2 sets of 12,11 ( 1 rep set 2)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2 sets of 15 ( 2 reps for set 2)
• Rear delt fly machine: 3 sets - 20kg x12, 20kg x12, 20kg x15 (this is a new exercise starting this week, swapped from DB rear delt fly)
• Wide grip lat pulldown (with neutral grip attachment): 55kg for 2 sets of 12,10 ( 1 rep for set 1)
• Cable row (with neutral grip attachment): 52.5kg for 2 sets of 12 (unchanged - focusing on controlling the load with a hold & the top of each rep to really maximise time under tension on the lats)

Productive upper-body session today.
Coach & I have substituted a few exercises in my program that were becoming ‘stuck’ to alternatives that target the same target muscles. I’ll note these changes in my upcoming training updates where applicable. The changes will assist me to continue to progressively overload exercises where increasing the load won’t necessarily result in additional stimulus to the target muscle (i.e., for smaller muscle groups like the delts), or will result in other muscle muscle groups being recruited to achieve stability (e.g. DB RDLs). These adjustments only really become necessary if you’re a more advanced lifter whose programming changes infrequently. I don’t really recommended that newer lifters’ first response to a training plateau be changes to exercise selection.

PHYSIQUE UPDATE
This week’s visual. Photo taken fasted in the AM. The almost natty build phase shaping up well, with the additional carbs (so far) going to the right places

View attachment 181608

Onwards

Crazy how you make beans look like a 5 star restaurant dish , yum lol

 

[Alice_In_Ironland]

Crazy how you make beans look like a 5 star restaurant dish , yum lol

Honestly I just cook them in the microwave but thank you

 

[Alice_In_Ironland]

35kg shoulder press is solid sister! Get it!

Thank you the last two reps were definitely grinders

 

[Alice_In_Ironland]

clean meals sister but on the macros how about adding 20 grams protein training days as well? @Alice_In_Ironland

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

Urea was a bit elevated in my recent lab results so will prob hold off on increasing protein any further for now

 

[Trenhead3cc]

Omg that food!

 

[HarleyGuy]

Hi hello

Update: 11/2/2026

Today’s weight: 63.6kg
FBG: 4.8
BP: 107/65

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

INPUT
Training Day Calories: 2960 (425 C/ 180 P/ 60 F)
Previous: 2815 (400 C/ 180 P/ 55 F)

Non-training day Calories: 2660 (350 C/ 180 P/ 60F)
Previous: 2460 (300 C/ 180 P/ 60F)

PEDs
-HGH: 1iu/ day - taken in the AM @Sassy's Pharmaceuticals @Sassy Rep
-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, 50g berries, 30g peach, 50ml kefir, 1 egg, 50g egg whites, 25g WPI, Ceylon cinnamon, 2g salt
View attachment 181604

M2 (pre training): 200g baked sweet potato, 80g raw weight low-gi rice + 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
View attachment 181605

M4: 50g low-GI white rice, 50g lentils, 90g lean beef, 25g spinach, 50g green beans, 5g olive oil, 1g salt
View attachment 181606

M5: 250g green beans, 50g spinach, 75g salmon, 5g olive oil, 1g salt
View attachment 181607

M6: 250g goat yogurt, 5g collagen protein, 10g WPI, 15g walnuts, 30g peach

TRAINING - DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 35kg x11 ( 1 rep); 32.5kg x11 (unchanged)
• DB Lateral raise (seated): 7kg for 2 sets of 12,11 ( 1 rep set 2)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2 sets of 15 ( 2 reps for set 2)
• Rear delt fly machine: 3 sets - 20kg x12, 20kg x12, 20kg x15 (this is a new exercise starting this week, swapped from DB rear delt fly)
• Wide grip lat pulldown (with neutral grip attachment): 55kg for 2 sets of 12,10 ( 1 rep for set 1)
• Cable row (with neutral grip attachment): 52.5kg for 2 sets of 12 (unchanged - focusing on controlling the load with a hold & the top of each rep to really maximise time under tension on the lats)

Productive upper-body session today.
Coach & I have substituted a few exercises in my program that were becoming ‘stuck’ to alternatives that target the same target muscles. I’ll note these changes in my upcoming training updates where applicable. The changes will assist me to continue to progressively overload exercises where increasing the load won’t necessarily result in additional stimulus to the target muscle (i.e., for smaller muscle groups like the delts), or will result in other muscle muscle groups being recruited to achieve stability (e.g. DB RDLs). These adjustments only really become necessary if you’re a more advanced lifter whose programming changes infrequently. I don’t really recommended that newer lifters’ first response to a training plateau be changes to exercise selection.

PHYSIQUE UPDATE
This week’s visual. Photo taken fasted in the AM. The almost natty build phase shaping up well, with the additional carbs (so far) going to the right places

View attachment 181608

Onwards

And BOOM! What a difference from your original pics. All muscle groups are present and toned AF. Delts and calves are popping. Your diet is super creative and you make it fun for you obviously.

Coach has got you covered too obviously and I like the exercise switching trick. New angles keep the stimulus progressing.

 

[LevButlerov]

Urea was a bit elevated in my recent lab results so will prob hold off on increasing protein any further for now

Urea could be up from a bit of dehydration sister but sure @Alice_In_Ironland

 

[Alice_In_Ironland]

Urea could be up from a bit of dehydration sister but sure @Alice_In_Ironland

True! Possibly related to my blood sugar meds as well. I drink around 5L water daily with minimum 3500mg sodium and potassium, but bloods were taken post heavy lower day so it could be residual dehydration you’re right. We will monitor it & possibly increase fluid intake.

 

[Alice_In_Ironland]

And BOOM! What a difference from your original pics. All muscle groups are present and toned AF. Delts and calves are popping. Your diet is super creative and you make it fun for you obviously.

Coach has got you covered too obviously and I like the exercise switching trick. New angles keep the stimulus progressing.

Thank you most recent pics are AAS free & growth is apparent despite that. My hope is that by sharing these pics, others can see what is achievable via executing ‘the foundations’ consistently

I stick to whole + unprocessed foods & just try plate my meals nicely

 

[Alice_In_Ironland]

Love the log as usual @Alice_In_Ironland . I have read this a few times and have a slightly different view I think. Changes can depend on the individual. For sport specific individuals in the bodybuilding, figure or strength game what you have outlined is sort of true. I change my program often depending on what I need to target at the time, or if I'm bored, or I read something, or I see something . I would prefer people to read about every training program they can get their hands on, try shit, see what they like, drop what they don't. Learn from everywhere possible. My program has bits of Dorian's, Arnold's, conjugate and 5,3,1 at the moment and admittedly has had for a while. But I am about to adjust again for delts and that was from @Dreamer . Anyway just my personal viewpoint

That’s true! I suppose that sticking to a program for a longer period of time is better suited for persons like myself who have very specific muscle hypertrophy goals needed to fit a criteria. But I will say that I do think a gym trend that many newbies can stand to avoid is changing exercise selection every session/ week, especially with social media constantly pushing ‘new’ and ‘trendy’ exercises and variations. Makes it very hard to track and progresses if there’s no opportunity to repeat or master an exercise before it gets swapped for the latest trend

 

[Kopite67]

That’s true! I suppose that sticking to a program for a longer period of time is better suited for persons like myself who have very specific muscle hypertrophy goals needed to fit a criteria. But I will say that I do think a gym trend that many newbies can stand to avoid is changing exercise selection every session/ week, especially with social media constantly pushing ‘new’ and ‘trendy’ exercises and variations. Makes it very hard to track and progresses if there’s no opportunity to repeat or master an exercise before it gets swapped for the latest trend

On this we 100% agree sister

 

[waggat]

Hi hello

Update: 11/2/2026

Today’s weight: 63.6kg
FBG: 4.8
BP: 107/65

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

INPUT
Training Day Calories: 2960 (425 C/ 180 P/ 60 F)
Previous: 2815 (400 C/ 180 P/ 55 F)

Non-training day Calories: 2660 (350 C/ 180 P/ 60F)
Previous: 2460 (300 C/ 180 P/ 60F)

PEDs
-HGH: 1iu/ day - taken in the AM @Sassy's Pharmaceuticals @Sassy Rep
-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, 50g berries, 30g peach, 50ml kefir, 1 egg, 50g egg whites, 25g WPI, Ceylon cinnamon, 2g salt
View attachment 181604

M2 (pre training): 200g baked sweet potato, 80g raw weight low-gi rice + 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
View attachment 181605

M4: 50g low-GI white rice, 50g lentils, 90g lean beef, 25g spinach, 50g green beans, 5g olive oil, 1g salt
View attachment 181606

M5: 250g green beans, 50g spinach, 75g salmon, 5g olive oil, 1g salt
View attachment 181607

M6: 250g goat yogurt, 5g collagen protein, 10g WPI, 15g walnuts, 30g peach

TRAINING - DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 35kg x11 ( 1 rep); 32.5kg x11 (unchanged)
• DB Lateral raise (seated): 7kg for 2 sets of 12,11 ( 1 rep set 2)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2 sets of 15 ( 2 reps for set 2)
• Rear delt fly machine: 3 sets - 20kg x12, 20kg x12, 20kg x15 (this is a new exercise starting this week, swapped from DB rear delt fly)
• Wide grip lat pulldown (with neutral grip attachment): 55kg for 2 sets of 12,10 ( 1 rep for set 1)
• Cable row (with neutral grip attachment): 52.5kg for 2 sets of 12 (unchanged - focusing on controlling the load with a hold & the top of each rep to really maximise time under tension on the lats)

Productive upper-body session today.
Coach & I have substituted a few exercises in my program that were becoming ‘stuck’ to alternatives that target the same target muscles. I’ll note these changes in my upcoming training updates where applicable. The changes will assist me to continue to progressively overload exercises where increasing the load won’t necessarily result in additional stimulus to the target muscle (i.e., for smaller muscle groups like the delts), or will result in other muscle muscle groups being recruited to achieve stability (e.g. DB RDLs). These adjustments only really become necessary if you’re a more advanced lifter whose programming changes infrequently. I don’t really recommended that newer lifters’ first response to a training plateau be changes to exercise selection.

PHYSIQUE UPDATE
This week’s visual. Photo taken fasted in the AM. The almost natty build phase shaping up well, with the additional carbs (so far) going to the right places

View attachment 181608

Onwards

Firstly, I've been meaning to ask, how is the whey in your second meal in a big blob?

Workout looks good. Looks like good weight on the two back exercises.

 

[waggat]

Love the log as usual @Alice_In_Ironland . I have read this a few times and have a slightly different view I think. Changes can depend on the individual. For sport specific individuals in the bodybuilding, figure or strength game what you have outlined is sort of true. I change my program often depending on what I need to target at the time, or if I'm bored, or I read something, or I see something . I would prefer people to read about every training program they can get their hands on, try shit, see what they like, drop what they don't. Learn from everywhere possible. My program has bits of Dorian's, Arnold's, conjugate and 5,3,1 at the moment and admittedly has had for a while. But I am about to adjust again for delts and that was from @Dreamer . Anyway just my personal viewpoint

I agree but you're talking more training method than exercises right? Definitely worth trying the different methods and seeing what works best. As long as you give each method a good go.

There's really only so many exercises you can do. Also, changing from say incline db to incline barbell is fine. Not something I'd be doing every few weeks though.

 

[LevButlerov]

True! Possibly related to my blood sugar meds as well. I drink around 5L water daily with minimum 3500mg sodium and potassium, but bloods were taken post heavy lower day so it could be residual dehydration you’re right. We will monitor it & possibly increase fluid intake.

lets see how it goes sister

 

[Alice_In_Ironland]

Firstly, I've been meaning to ask, how is the whey in your second meal in a big blob?

Workout looks good. Looks like good weight on the two back exercises.

Thank you! Back is definitely a strong point of mine
I just mix it with a little bit of water into a paste in a small container, then let that sit in the freezer. I take that meal to the gym to eat, so the whey container acts as a little ice pack. By the time I get to it, it’s like a thick caramel consistency and I just scoop it onto my CoR

 

[Pigsy]

Hi hello

Update: 11/2/2026

Today’s weight: 63.6kg
FBG: 4.8
BP: 107/65

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

INPUT
Training Day Calories: 2960 (425 C/ 180 P/ 60 F)
Previous: 2815 (400 C/ 180 P/ 55 F)

Non-training day Calories: 2660 (350 C/ 180 P/ 60F)
Previous: 2460 (300 C/ 180 P/ 60F)

PEDs
-HGH: 1iu/ day - taken in the AM @Sassy's Pharmaceuticals @Sassy Rep
-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, 50g berries, 30g peach, 50ml kefir, 1 egg, 50g egg whites, 25g WPI, Ceylon cinnamon, 2g salt
View attachment 181604

M2 (pre training): 200g baked sweet potato, 80g raw weight low-gi rice + 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
View attachment 181605

M4: 50g low-GI white rice, 50g lentils, 90g lean beef, 25g spinach, 50g green beans, 5g olive oil, 1g salt
View attachment 181606

M5: 250g green beans, 50g spinach, 75g salmon, 5g olive oil, 1g salt
View attachment 181607

M6: 250g goat yogurt, 5g collagen protein, 10g WPI, 15g walnuts, 30g peach

TRAINING - DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 35kg x11 ( 1 rep); 32.5kg x11 (unchanged)
• DB Lateral raise (seated): 7kg for 2 sets of 12,11 ( 1 rep set 2)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2 sets of 15 ( 2 reps for set 2)
• Rear delt fly machine: 3 sets - 20kg x12, 20kg x12, 20kg x15 (this is a new exercise starting this week, swapped from DB rear delt fly)
• Wide grip lat pulldown (with neutral grip attachment): 55kg for 2 sets of 12,10 ( 1 rep for set 1)
• Cable row (with neutral grip attachment): 52.5kg for 2 sets of 12 (unchanged - focusing on controlling the load with a hold & the top of each rep to really maximise time under tension on the lats)

Productive upper-body session today.
Coach & I have substituted a few exercises in my program that were becoming ‘stuck’ to alternatives that target the same target muscles. I’ll note these changes in my upcoming training updates where applicable. The changes will assist me to continue to progressively overload exercises where increasing the load won’t necessarily result in additional stimulus to the target muscle (i.e., for smaller muscle groups like the delts), or will result in other muscle muscle groups being recruited to achieve stability (e.g. DB RDLs). These adjustments only really become necessary if you’re a more advanced lifter whose programming changes infrequently. I don’t really recommended that newer lifters’ first response to a training plateau be changes to exercise selection.

PHYSIQUE UPDATE
This week’s visual. Photo taken fasted in the AM. The almost natty build phase shaping up well, with the additional carbs (so far) going to the right places

View attachment 181608

Onwards

Another great update, looking anazing

 

[Alice_In_Ironland]

Hi hello

Update: 13/2/2026

Today’s weight: 63kg
BP: 116/65
FBG: 4.6

FBG pathology result (from earlier this week):

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

Carb intake is HIGH but glucose management is looking GOOD based on fasted readings alone (awaiting a1c results).

Some strategies that I’m implementing to help maintain insulin sensitivity during this surplus phase (beyond the use of pharma meds) - these do make a difference:

1. Keeping carbs tight around the training window (pre-, intra-, post-workout)
2. Postprandial steps or cardio - substantial evidence indicates that this is an EFFECTIVE strategy for reducing after-meal BG spikes (even as little as 10-15 mins of walking is proven effective)
3. Being mindful of the GI of carb sources & being strategic re: the pairing of fat & protein to manipulate glycemic load
4. Tracking fibre intake
5. No/ low carb for pre-bed (final two meals)
6. GH administered in the AM followed by some fasted steps/ cardio

INPUT
Training Day Calories: 2960 (425 C/ 180 P/ 60 F)
Non-training day Calories: 2660 (350 C/ 180 P/ 60F)

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

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

• Glute Drive Machine: (2) 117.5kg x12, 11+ 2 second hold at the top of each rep ( 1 rep for set 2) + (1) 85kg for 1+1/4 reps
• DB BSS (contralateral hold): 41kg for 2x12 (unchanged)
• DB RDL: 40kg DBs for 2 sets of 15 (unchanged) - will be swapping this for unilateral (bench supported) DB RDL next session
• Glute Reverse Hyperextension - Smith Machine: 42.5kg for 14, 13 ( 2 reps set 1 & 1 rep set 2)
• Abduction Machine: 95kg x13, 91kg x15 ( 1 rep set 1)
• Glute Kickback: 21.5kg x12, 17.5kg x15 ( 4kg set 1)

Bulgarian Split Squat - to target the glutes, aim for:

1. Maximal hip flexion (may need to elevate FF on a 20kg plate or step)

1. Slight forward lean through the torso
2. Front shin stays vertical (no knee tracking over toes)
3. Hold the tension in the glute at the top of the movement by controlling the concentric (drive ‘up’ by ‘pressing’ the floor ‘away’ with the front foot, and engage ‘tense’ your glute to extend the hips up) + I like to keep a slight bend in the front knee to maintain a bit of hip flexion at the top

Please go ahead and give both @Sassy's Pharmaceuticals & @RGSX vendor + review threads a look If you enjoy my log updates, supporting them is the best way to back me - it’s their support that allows me to share more detailed posts

I am grateful for each one of you who takes the time to stop by, like, comment/ share feedback, watch/ follow, or mention me in a post on my personal log page & beyond. Means a lot

Rinse & repeat

 

[Kopite67]

Hi hello

Update: 13/2/2026

Today’s weight: 63kg
BP: 116/65
FBG: 4.6
View attachment 182585
FBG pathology result (from earlier this week):
View attachment 182586

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

Carb intake is HIGH but glucose management is looking GOOD based on fasted readings alone (awaiting a1c results).

Some strategies that I’m implementing to help maintain insulin sensitivity during this surplus phase (beyond the use of pharma meds) - these do make a difference:

1. Keeping carbs tight around the training window (pre-, intra-, post-workout)
2. Postprandial steps or cardio - substantial evidence indicates that this is an EFFECTIVE strategy for reducing after-meal BG spikes (even as little as 10-15 mins of walking is proven effective)
3. Being mindful of the GI of carb sources & being strategic re: the pairing of fat & protein to manipulate glycemic load
4. Tracking fibre intake
5. No/ low carb for pre-bed (final two meals)
6. GH administered in the AM followed by some fasted steps/ cardio

INPUT
Training Day Calories: 2960 (425 C/ 180 P/ 60 F)
Non-training day Calories: 2660 (350 C/ 180 P/ 60F)

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

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

• Glute Drive Machine: (2) 117.5kg x12, 11+ 2 second hold at the top of each rep ( 1 rep for set 2) + (1) 85kg for 1+1/4 reps
• DB BSS (contralateral hold): 41kg for 2x12 (unchanged)
• DB RDL: 40kg DBs for 2 sets of 15 (unchanged) - will be swapping this for unilateral (bench supported) DB RDL next session
• Glute Reverse Hyperextension - Smith Machine: 42.5kg for 14, 13 ( 2 reps set 1 & 1 rep set 2)
• Abduction Machine: 95kg x13, 91kg x15 ( 1 rep set 1)
• Glute Kickback: 21.5kg x12, 17.5kg x15 ( 4kg set 1)

Bulgarian Split Squat - to target the glutes, aim for:

1. Maximal hip flexion (may need to elevate FF on a 20kg plate or step)

View attachment 182590

1. Slight forward lean through the torso
2. Front shin stays vertical (no knee tracking over toes)
3. Hold the tension in the glute at the top of the movement by controlling the concentric (drive ‘up’ by ‘pressing’ the floor ‘away’ with the front foot, and engage ‘tense’ your glute to extend the hips up) + I like to keep a slight bend in the front knee to maintain a bit of hip flexion at the top

View attachment 182591

View attachment 182592

Please go ahead and give both @Sassy's Pharmaceuticals & @RGSX vendor + review threads a look If you enjoy my log updates, supporting them is the best way to back me - it’s their support that allows me to share more detailed posts

I am grateful for each one of you who takes the time to stop by, like, comment/ share feedback, watch/ follow, or mention me in a post on my personal log page & beyond. Means a lot

Rinse & repeat

I really like the breakdown of carb management here. So many of the Evo Fam run high carb levels and I obviously don't. I have tried, and not repeated I have to admit, couple of these strategies and will try again. Have to modify it this time for intra-workout fluids as these are becoming essential at present I find. Just love how this log makes me think and strategise my own program in places . Still not doing BSS though

 

[Alice_In_Ironland]

I really like the breakdown of carb management here. So many of the Evo Fam run high carb levels and I obviously don't. I have tried, and not repeated I have to admit, couple of these strategies and will try again. Have to modify it this time for intra-workout fluids as these are becoming essential at present I find. Just love how this log makes me think and strategise my own program in places . Still not doing BSS though

Thank you! In the past I’ve had surplus phases cut shorter than I wanted them to be due to rising a1c. My coach and I have been collaborating to trial and adjust different approaches based on biofeedback to help proactively manage my BG over the previous 2 years. I hope that by sharing some of this info it might save others a bit of the time & effort needed to find solutions.

For my intra I’m loving the combo of liquid glycerin & HBCD - pumps, fuel, and hydration in the one.

Appreciate you

 

[Pigsy]

Hi hello

Update: 13/2/2026

Today’s weight: 63kg
BP: 116/65
FBG: 4.6
View attachment 182585
FBG pathology result (from earlier this week):
View attachment 182586

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

Carb intake is HIGH but glucose management is looking GOOD based on fasted readings alone (awaiting a1c results).

Some strategies that I’m implementing to help maintain insulin sensitivity during this surplus phase (beyond the use of pharma meds) - these do make a difference:

1. Keeping carbs tight around the training window (pre-, intra-, post-workout)
2. Postprandial steps or cardio - substantial evidence indicates that this is an EFFECTIVE strategy for reducing after-meal BG spikes (even as little as 10-15 mins of walking is proven effective)
3. Being mindful of the GI of carb sources & being strategic re: the pairing of fat & protein to manipulate glycemic load
4. Tracking fibre intake
5. No/ low carb for pre-bed (final two meals)
6. GH administered in the AM followed by some fasted steps/ cardio

INPUT
Training Day Calories: 2960 (425 C/ 180 P/ 60 F)
Non-training day Calories: 2660 (350 C/ 180 P/ 60F)

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

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

• Glute Drive Machine: (2) 117.5kg x12, 11+ 2 second hold at the top of each rep ( 1 rep for set 2) + (1) 85kg for 1+1/4 reps
• DB BSS (contralateral hold): 41kg for 2x12 (unchanged)
• DB RDL: 40kg DBs for 2 sets of 15 (unchanged) - will be swapping this for unilateral (bench supported) DB RDL next session
• Glute Reverse Hyperextension - Smith Machine: 42.5kg for 14, 13 ( 2 reps set 1 & 1 rep set 2)
• Abduction Machine: 95kg x13, 91kg x15 ( 1 rep set 1)
• Glute Kickback: 21.5kg x12, 17.5kg x15 ( 4kg set 1)

Bulgarian Split Squat - to target the glutes, aim for:

1. Maximal hip flexion (may need to elevate FF on a 20kg plate or step)

View attachment 182590

1. Slight forward lean through the torso
2. Front shin stays vertical (no knee tracking over toes)
3. Hold the tension in the glute at the top of the movement by controlling the concentric (drive ‘up’ by ‘pressing’ the floor ‘away’ with the front foot, and engage ‘tense’ your glute to extend the hips up) + I like to keep a slight bend in the front knee to maintain a bit of hip flexion at the top

View attachment 182591

View attachment 182592

Please go ahead and give both @Sassy's Pharmaceuticals & @RGSX vendor + review threads a look If you enjoy my log updates, supporting them is the best way to back me - it’s their support that allows me to share more detailed posts

I am grateful for each one of you who takes the time to stop by, like, comment/ share feedback, watch/ follow, or mention me in a post on my personal log page & beyond. Means a lot

Rinse & repeat

Love myself some split squats to total fry the legs

 

[Alice_In_Ironland]

Love myself some split squats to total fry the legs

Legs were definitely fried

 

[Alice_In_Ironland]

13/02/2026

PATHOLOGY
Upholding my to commitment to transparency for this log: some recent pathology results are attached.

FBH & a1c: pleased with these numbers considering I am DEEP into the current surplus phase (consuming 425g of carbs daily).
For context, at the tail end of my most recent (end of 2025) deficit phase (where carb intake was LOW for a more prolonged period) - my a1c was 5.1.

Currently utilising 1iu of @Sassy's Pharmaceuticals HGH per day, taken fasted first thing in the AM.

These are my GH & IGF-1 levels implementing the aforementioned dose & timing. Bloods were drawn mid-morning.

IGF-1 & GH are above the reference range, glucose remains well-managed & carb/ food intake is HIGH - the surplus-phase sweet spot

Labs don’t lie - I can vouch for @Sassy's Pharmaceuticals as a vendor who provides effective products which are beneficial in continuing to help me maximise lean gains during this AAS-free phase of my build.

@Sassy's Pharmaceuticals @Sassy Rep

 

[Kopite67]

13/02/2026

PATHOLOGY
Upholding my to commitment to transparency for this log: some recent pathology results are attached.

FBH & a1c: pleased with these numbers considering I am DEEP into the current surplus phase (consuming 425g of carbs daily).
For context, at the tail end of my most recent (end of 2025) deficit phase (where carb intake was LOW for a more prolonged period) - my a1c was 5.1.

View attachment 182792
View attachment 182793
Currently utilising 1iu of @Sassy's Pharmaceuticals HGH per day, taken fasted first thing in the AM.

These are my GH & IGF-1 levels implementing the aforementioned dose & timing. Bloods were drawn mid-morning.

View attachment 182794
View attachment 182802

IGF-1 & GH are above the reference range, glucose remains well-managed & carb/ food intake is HIGH - the surplus-phase sweet spot

Labs don’t lie - I can vouch for @Sassy's Pharmaceuticals as a vendor who provides effective products which are beneficial in continuing to help me maximise lean gains during this AAS-free phase of my build.

@Sassy's Pharmaceuticals @Sassy Rep

That is an great update of your current health markers. You manage yourself with such meticulous care that can't say I am surprised they are this good. Nice result sister

 

[waggat]

Hi hello

Update: 13/2/2026

Today’s weight: 63kg
BP: 116/65
FBG: 4.6
View attachment 182585
FBG pathology result (from earlier this week):
View attachment 182586

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

Carb intake is HIGH but glucose management is looking GOOD based on fasted readings alone (awaiting a1c results).

Some strategies that I’m implementing to help maintain insulin sensitivity during this surplus phase (beyond the use of pharma meds) - these do make a difference:

1. Keeping carbs tight around the training window (pre-, intra-, post-workout)
2. Postprandial steps or cardio - substantial evidence indicates that this is an EFFECTIVE strategy for reducing after-meal BG spikes (even as little as 10-15 mins of walking is proven effective)
3. Being mindful of the GI of carb sources & being strategic re: the pairing of fat & protein to manipulate glycemic load
4. Tracking fibre intake
5. No/ low carb for pre-bed (final two meals)
6. GH administered in the AM followed by some fasted steps/ cardio

INPUT
Training Day Calories: 2960 (425 C/ 180 P/ 60 F)
Non-training day Calories: 2660 (350 C/ 180 P/ 60F)

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

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

• Glute Drive Machine: (2) 117.5kg x12, 11+ 2 second hold at the top of each rep ( 1 rep for set 2) + (1) 85kg for 1+1/4 reps
• DB BSS (contralateral hold): 41kg for 2x12 (unchanged)
• DB RDL: 40kg DBs for 2 sets of 15 (unchanged) - will be swapping this for unilateral (bench supported) DB RDL next session
• Glute Reverse Hyperextension - Smith Machine: 42.5kg for 14, 13 ( 2 reps set 1 & 1 rep set 2)
• Abduction Machine: 95kg x13, 91kg x15 ( 1 rep set 1)
• Glute Kickback: 21.5kg x12, 17.5kg x15 ( 4kg set 1)

Bulgarian Split Squat - to target the glutes, aim for:

1. Maximal hip flexion (may need to elevate FF on a 20kg plate or step)

View attachment 182590

1. Slight forward lean through the torso
2. Front shin stays vertical (no knee tracking over toes)
3. Hold the tension in the glute at the top of the movement by controlling the concentric (drive ‘up’ by ‘pressing’ the floor ‘away’ with the front foot, and engage ‘tense’ your glute to extend the hips up) + I like to keep a slight bend in the front knee to maintain a bit of hip flexion at the top

View attachment 182591

View attachment 182592

Please go ahead and give both @Sassy's Pharmaceuticals & @RGSX vendor + review threads a look If you enjoy my log updates, supporting them is the best way to back me - it’s their support that allows me to share more detailed posts

I am grateful for each one of you who takes the time to stop by, like, comment/ share feedback, watch/ follow, or mention me in a post on my personal log page & beyond. Means a lot

Rinse & repeat

Nice workout and good info on the BSS. Do you think the exercise loses any of it's benefit doing it in a more supported way?

How are you doing reverse hypers in the smith?

 

[Alice_In_Ironland]

Nice workout and good info on the BSS. Do you think the exercise loses any of it's benefit doing it in a more supported way?

How are you doing reverse hypers in the smith?

Thank you I think with more stability, I can generate more force/ tension in the muscles being worked. Balance/ stability (or lack thereof) also doesn’t become the limiting factor or point of failure when doing the exercise

I will make a post about the smith reverse hyperextensions - there’s a couple of ways you an use a smith machine to do them

 

[codezz]

[/QUOTE]
Please go ahead and give both @Sassy's Pharmaceuticals & @RGSX vendor + review threads a look If you enjoy my log updates, supporting them is the best way to back me - it’s their support that allows me to share more detailed posts
[/QUOTE]

 

[codezz]

Please go ahead and give both @Sassy's Pharmaceuticals & @RGSX vendor + review threads a look If you enjoy my log updates, supporting them is the best way to back me - it’s their support that allows me to share more detailed posts

I love this in ur post!!

Supporting them is the best way to back them!!! 100%

@Alice_In_Ironland

 

[LevButlerov]

Hi hello

Update: 13/2/2026

Today’s weight: 63kg
BP: 116/65
FBG: 4.6
View attachment 182585
FBG pathology result (from earlier this week):
View attachment 182586

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

Carb intake is HIGH but glucose management is looking GOOD based on fasted readings alone (awaiting a1c results).

Some strategies that I’m implementing to help maintain insulin sensitivity during this surplus phase (beyond the use of pharma meds) - these do make a difference:

1. Keeping carbs tight around the training window (pre-, intra-, post-workout)
2. Postprandial steps or cardio - substantial evidence indicates that this is an EFFECTIVE strategy for reducing after-meal BG spikes (even as little as 10-15 mins of walking is proven effective)
3. Being mindful of the GI of carb sources & being strategic re: the pairing of fat & protein to manipulate glycemic load
4. Tracking fibre intake
5. No/ low carb for pre-bed (final two meals)
6. GH administered in the AM followed by some fasted steps/ cardio

INPUT
Training Day Calories: 2960 (425 C/ 180 P/ 60 F)
Non-training day Calories: 2660 (350 C/ 180 P/ 60F)

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

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

• Glute Drive Machine: (2) 117.5kg x12, 11+ 2 second hold at the top of each rep ( 1 rep for set 2) + (1) 85kg for 1+1/4 reps
• DB BSS (contralateral hold): 41kg for 2x12 (unchanged)
• DB RDL: 40kg DBs for 2 sets of 15 (unchanged) - will be swapping this for unilateral (bench supported) DB RDL next session
• Glute Reverse Hyperextension - Smith Machine: 42.5kg for 14, 13 ( 2 reps set 1 & 1 rep set 2)
• Abduction Machine: 95kg x13, 91kg x15 ( 1 rep set 1)
• Glute Kickback: 21.5kg x12, 17.5kg x15 ( 4kg set 1)

Bulgarian Split Squat - to target the glutes, aim for:

1. Maximal hip flexion (may need to elevate FF on a 20kg plate or step)

View attachment 182590

1. Slight forward lean through the torso
2. Front shin stays vertical (no knee tracking over toes)
3. Hold the tension in the glute at the top of the movement by controlling the concentric (drive ‘up’ by ‘pressing’ the floor ‘away’ with the front foot, and engage ‘tense’ your glute to extend the hips up) + I like to keep a slight bend in the front knee to maintain a bit of hip flexion at the top

View attachment 182591

View attachment 182592

Please go ahead and give both @Sassy's Pharmaceuticals & @RGSX vendor + review threads a look If you enjoy my log updates, supporting them is the best way to back me - it’s their support that allows me to share more detailed posts

I am grateful for each one of you who takes the time to stop by, like, comment/ share feedback, watch/ follow, or mention me in a post on my personal log page & beyond. Means a lot

Rinse & repeat

Strong training sister @Alice_In_Ironland your legs look amazing real thick and strong! really perfect form too!

13/02/2026

PATHOLOGY
Upholding my to commitment to transparency for this log: some recent pathology results are attached.

FBH & a1c: pleased with these numbers considering I am DEEP into the current surplus phase (consuming 425g of carbs daily).
For context, at the tail end of my most recent (end of 2025) deficit phase (where carb intake was LOW for a more prolonged period) - my a1c was 5.1.

View attachment 182792
View attachment 182793
Currently utilising 1iu of @Sassy's Pharmaceuticals HGH per day, taken fasted first thing in the AM.

These are my GH & IGF-1 levels implementing the aforementioned dose & timing. Bloods were drawn mid-morning.

View attachment 182794
View attachment 182802

IGF-1 & GH are above the reference range, glucose remains well-managed & carb/ food intake is HIGH - the surplus-phase sweet spot

Labs don’t lie - I can vouch for @Sassy's Pharmaceuticals as a vendor who provides effective products which are beneficial in continuing to help me maximise lean gains during this AAS-free phase of my build.

@Sassy's Pharmaceuticals @Sassy Rep

Good bloods sister! very nice IGF level as well

 

[RGSX]

I love this in ur post!!

Supporting them is the best way to back them!!! 100%

@Alice_In_Ironland

And we really appreciate it thanks so much

 

[RGSX]

13/02/2026

PATHOLOGY
Upholding my to commitment to transparency for this log: some recent pathology results are attached.

FBH & a1c: pleased with these numbers considering I am DEEP into the current surplus phase (consuming 425g of carbs daily).
For context, at the tail end of my most recent (end of 2025) deficit phase (where carb intake was LOW for a more prolonged period) - my a1c was 5.1.

View attachment 182792
View attachment 182793
Currently utilising 1iu of @Sassy's Pharmaceuticals HGH per day, taken fasted first thing in the AM.

These are my GH & IGF-1 levels implementing the aforementioned dose & timing. Bloods were drawn mid-morning.

View attachment 182794
View attachment 182802

IGF-1 & GH are above the reference range, glucose remains well-managed & carb/ food intake is HIGH - the surplus-phase sweet spot

Labs don’t lie - I can vouch for @Sassy's Pharmaceuticals as a vendor who provides effective products which are beneficial in continuing to help me maximise lean gains during this AAS-free phase of my build.

@Sassy's Pharmaceuticals @Sassy Rep

Another great Log update from our Superstar
Our fingers and toes are crossed that you ladies receive your Supplements tomorrow or the day after at the latest,

Logan,

 

[Sheshredz]

Thank you! In the past I’ve had surplus phases cut shorter than I wanted them to be due to rising a1c. My coach and I have been collaborating to trial and adjust different approaches based on biofeedback to help proactively manage my BG over the previous 2 years. I hope that by sharing some of this info it might save others a bit of the time & effort needed to find solutions.

For my intra I’m loving the combo of liquid glycerin & HBCD - pumps, fuel, and hydration in the one.

Appreciate you

Is the liquid glycerin the same as glycerol? I've seen it for sale on premium supps. I like the non-stim preworkout from them!

13/02/2026

PATHOLOGY
Upholding my to commitment to transparency for this log: some recent pathology results are attached.

FBH & a1c: pleased with these numbers considering I am DEEP into the current surplus phase (consuming 425g of carbs daily).
For context, at the tail end of my most recent (end of 2025) deficit phase (where carb intake was LOW for a more prolonged period) - my a1c was 5.1.

View attachment 182792
View attachment 182793
Currently utilising 1iu of @Sassy's Pharmaceuticals HGH per day, taken fasted first thing in the AM.

These are my GH & IGF-1 levels implementing the aforementioned dose & timing. Bloods were drawn mid-morning.

View attachment 182794
View attachment 182802

IGF-1 & GH are above the reference range, glucose remains well-managed & carb/ food intake is HIGH - the surplus-phase sweet spot

Labs don’t lie - I can vouch for @Sassy's Pharmaceuticals as a vendor who provides effective products which are beneficial in continuing to help me maximise lean gains during this AAS-free phase of my build.

@Sassy's Pharmaceuticals @Sassy Rep

Awesome levels on the IFG1!

Looks like you are in great shape. Not only aesthetically, but health wise!

 

[Alice_In_Ironland]

Is the liquid glycerin the same as glycerol? I've seen it for sale on premium supps. I like the non-stim preworkout from them!


Awesome levels on the IFG1!

Looks like you are in great shape. Not only aesthetically, but health wise!

Thanks girl

Yep it’s the same stuff! I get the premium supps one (comes in a bottle). I use it with that same non-stim pre also!

 

[Demon_throne]

Hi hello

Update: 13/2/2026

Today’s weight: 63kg
BP: 116/65
FBG: 4.6
View attachment 182585
FBG pathology result (from earlier this week):
View attachment 182586

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

Carb intake is HIGH but glucose management is looking GOOD based on fasted readings alone (awaiting a1c results).

Some strategies that I’m implementing to help maintain insulin sensitivity during this surplus phase (beyond the use of pharma meds) - these do make a difference:

1. Keeping carbs tight around the training window (pre-, intra-, post-workout)
2. Postprandial steps or cardio - substantial evidence indicates that this is an EFFECTIVE strategy for reducing after-meal BG spikes (even as little as 10-15 mins of walking is proven effective)
3. Being mindful of the GI of carb sources & being strategic re: the pairing of fat & protein to manipulate glycemic load
4. Tracking fibre intake
5. No/ low carb for pre-bed (final two meals)
6. GH administered in the AM followed by some fasted steps/ cardio

INPUT
Training Day Calories: 2960 (425 C/ 180 P/ 60 F)
Non-training day Calories: 2660 (350 C/ 180 P/ 60F)

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

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

• Glute Drive Machine: (2) 117.5kg x12, 11+ 2 second hold at the top of each rep ( 1 rep for set 2) + (1) 85kg for 1+1/4 reps
• DB BSS (contralateral hold): 41kg for 2x12 (unchanged)
• DB RDL: 40kg DBs for 2 sets of 15 (unchanged) - will be swapping this for unilateral (bench supported) DB RDL next session
• Glute Reverse Hyperextension - Smith Machine: 42.5kg for 14, 13 ( 2 reps set 1 & 1 rep set 2)
• Abduction Machine: 95kg x13, 91kg x15 ( 1 rep set 1)
• Glute Kickback: 21.5kg x12, 17.5kg x15 ( 4kg set 1)

Bulgarian Split Squat - to target the glutes, aim for:

1. Maximal hip flexion (may need to elevate FF on a 20kg plate or step)

View attachment 182590

1. Slight forward lean through the torso
2. Front shin stays vertical (no knee tracking over toes)
3. Hold the tension in the glute at the top of the movement by controlling the concentric (drive ‘up’ by ‘pressing’ the floor ‘away’ with the front foot, and engage ‘tense’ your glute to extend the hips up) + I like to keep a slight bend in the front knee to maintain a bit of hip flexion at the top

View attachment 182591

View attachment 182592

Please go ahead and give both @Sassy's Pharmaceuticals & @RGSX vendor + review threads a look If you enjoy my log updates, supporting them is the best way to back me - it’s their support that allows me to share more detailed posts

I am grateful for each one of you who takes the time to stop by, like, comment/ share feedback, watch/ follow, or mention me in a post on my personal log page & beyond. Means a lot

Rinse & repeat

What a great update miss alice. 4.6 there fucking beautiful numbers just remember if it's slightly higher one day there are millions of things that could have caused it, say last meal was an hr later.

Looking forward to the next one

 

[Alice_In_Ironland]

What a great update miss alice. 4.6 there fucking beautiful numbers just remember if it's slightly higher one day there are millions of things that could have caused it, say last meal was an hr later.

Looking forward to the next one

Thanks boss, appreciate your support yeah exactly, FBG is an acute reactant but can be a canary in the coal mine if it stands trending in the wrong direction as a female it can also fluctuate in response to hormonal changes too which I always need to remind myself of

 

[Demon_throne]

Thanks boss, appreciate your support yeah exactly, FBG is an acute reactant but can be a canary in the coal mine if it stands trending in the wrong direction as a female it can also fluctuate in response to hormonal changes too which I always need to remind myself of

And if you freak out because it's 5.2 one day please slap yourself in the face because by the looks of things everything is tracking exactly as you want and need.

A one off is a one off but if it goes up and stays up that's when you look into shit.

You've got this girl(I think you could have gone heavier as well )

 

[madcap71]

Keeping an eye on this one, I get asked a lot about female HGH dosage and usage and you're killing it with the updates!

 

[Alice_In_Ironland]

Hi hello

Update: 17/2/2026

Today’s weight: 63.3kg
BP: 113/70
FBG: 4.3

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

INPUT
Training Day Calories: 2960 (425 C/ 180 P/ 60 F)
Non-training day Calories: 2660 (350 C/ 180 P/ 60F)
Fluid: 4.5-5L of water daily

Carb intake is HIGH but glucose management is looking GOOD based on fasted readings & lab results.

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

A breakdown of the supplements that make up the @RGSX for HER all-in-one Elite Health Stack:

1. Vitamin C
   • Immune function
   • Promotes collagen production
   • Antioxidant protection
   • Aids iron absorption
2. Vitamin D3
   • Supports bone health
   • Immune function
   • Mood support
   • Aids calcium absorption
3. Vitamin K2
   • Aids calcium absorption
   • Supports cardiovascular health
   • Works synergistically with Vitamin D3
4. Vitamin B1
   • Supports energy metabolism
   • Promotes nervous system function
5. Vitamin B6
   • Supports brain health
   • Aids neurotransmitter production
   • Regulates homocysteine levels
6. Folate
   • DNA synthesis
   • Essential for cell division
7. Vitamin B12
   • Nerve function
   • Red blood cell formation
   • Energy production
8. Biotin
   • Hair, skin, and nail health
   • Aids metabolism of fats & carbohydrates
9. Magnesium
   • Muscle relaxation
   • Sleep quality
10. Zinc
    • Immune support
    • Hormone regulation
11. Selenium (as Chelate)
    • Antioxidant support
    • Thyroid function
    • Immune health
12. N-Acetyl L-Cysteine (NAC)
    • Glutathione production
    • Liver detox
    • Respiratory health
13. L-Taurine
    • Heart health
    • Nervous system support
    • Electrolyte balance
14. L-Glutathione
    • Supports detoxification
    • Immune support
15. CoQ10
    • Supports cellular energy (ATP production)
    • Heart health
    • Antioxidant protection
16. Calcium D-Glucarate
    • Liver detox
    • Estrogen metabolism
17. Diindolylmethane (DIM)
    • Estrogen balance
    • Hormone metabolism
18. Omega-3 (DHA)
    • Brain health
    • Heart health
    • Anti-inflammatory
19. Astragalus Root Extract
    • Immune support
    • Adaptogenic properties
    • Anti-aging support
20. Hawthorn Berry Extract
    • Heart health
    • Circulation
    • Antioxidant properties
21. Ashwagandha
    • Stress reduction (adaptogen)
    • Cortisol balance
    • Sleep and mood
22. Silica (from Bamboo)
    • Hair, skin, and nail strength
    • Bone health
23. Black Pepper Extract
    • Enhances nutrient absorption
    • Digestive support

@RGSX line of all-in-one supplement stacks are a HUGE time & money saver. Each one is a one-month supply if you follow the recommended dose of 6x caps/ day.

For comparison sake, these are the individual supplements I previously purchased:

I’ve included a cost breakdown. Each one of these containers would last me 30-60 days (not a long time). You can always add your own supps to your daily routine to suit your needs beyond what the stack covers as I do, and even then, still save on resources.

PLUS if you ask nicely, Logan may throw in some jellybeans too

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

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 117.5 x12 for 2+ 2 second hold at the top of each rep ( 1 rep set 2) + (1) 80kg for 1+1/4 reps. Next session we try for 120kg/ 3PPS - if you’ve got the plate loaded ‘booty builder’ glute drive at your gym, you’ll know that this is no mean feat
• DB BSS (contralateral hold): 40kg for 2 sets 15, 14 reps ( 1 rep/ set)
• DB uni-lateral (b-stance) RDL: 36kg DBs for 2 sets of 12 (substituted for DB RDLs so I can keep progressing) - I place a wedge under my toes of the front foot to increase glute/ hamstring engagement - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get a better hip hinge
• Glute Reverse Hyperextension: (2) 42.5kg for 15, 14 ( 1 rep/ set) - I use the smith machine to do this, has enabled me to keep progressing this lift
• Abduction Machine: 95kg for 2 sets of 15, 12 ( 4kg for set 2)
• Glute Kickback: 21kg for 2x12( 3.5kg for set 2) - I use a step under my non-working leg & set the cable a little higher than the lowest notch to get a deeper stretch & time under tension, which also prevents any dragging of the working leg

Still progressing my training despite being AAS free for some time now. I don’t see it as reason to train with any less intensity.

PHYSIQUE UPDATE
Last week’s rear shot.

My one ‘sit down’ coffee for the week. So nice (& no I don’t track it).

 

[Alice_In_Ironland]

Part 2.

PATHOLOGY
Upholding my to commitment to transparency for this log: recent pathology results post-AAS cessation attached.

Notes:
Elevated AST - trained legs the evening prior to testing; in week 8 of the current training block.
Elevated Urea - a little dehydrated at time of testing.

Labs don’t lie: @RGSX & @Sassy's Pharmaceuticals @Sassy Rep are responsible for providing me with the tools to remain healthy & continue to maximise lean gains while I continue my build phase.

 

[LevButlerov]

Hi hello

Update: 17/2/2026

Today’s weight: 63.3kg
BP: 113/70
FBG: 4.3

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

INPUT
Training Day Calories: 2960 (425 C/ 180 P/ 60 F)
Non-training day Calories: 2660 (350 C/ 180 P/ 60F)
Fluid: 4.5-5L of water daily

Carb intake is HIGH but glucose management is looking GOOD based on fasted readings & lab results.

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

View attachment 184449

A breakdown of the supplements that make up the @RGSX for HER all-in-one Elite Health Stack:

1. Vitamin C
   • Immune function
   • Promotes collagen production
   • Antioxidant protection
   • Aids iron absorption
2. Vitamin D3
   • Supports bone health
   • Immune function
   • Mood support
   • Aids calcium absorption
3. Vitamin K2
   • Aids calcium absorption
   • Supports cardiovascular health
   • Works synergistically with Vitamin D3
4. Vitamin B1
   • Supports energy metabolism
   • Promotes nervous system function
5. Vitamin B6
   • Supports brain health
   • Aids neurotransmitter production
   • Regulates homocysteine levels
6. Folate
   • DNA synthesis
   • Essential for cell division
7. Vitamin B12
   • Nerve function
   • Red blood cell formation
   • Energy production
8. Biotin
   • Hair, skin, and nail health
   • Aids metabolism of fats & carbohydrates
9. Magnesium
   • Muscle relaxation
   • Sleep quality
10. Zinc
    • Immune support
    • Hormone regulation
11. Selenium (as Chelate)
    • Antioxidant support
    • Thyroid function
    • Immune health
12. N-Acetyl L-Cysteine (NAC)
    • Glutathione production
    • Liver detox
    • Respiratory health
13. L-Taurine
    • Heart health
    • Nervous system support
    • Electrolyte balance
14. L-Glutathione
    • Supports detoxification
    • Immune support
15. CoQ10
    • Supports cellular energy (ATP production)
    • Heart health
    • Antioxidant protection
16. Calcium D-Glucarate
    • Liver detox
    • Estrogen metabolism
17. Diindolylmethane (DIM)
    • Estrogen balance
    • Hormone metabolism
18. Omega-3 (DHA)
    • Brain health
    • Heart health
    • Anti-inflammatory
19. Astragalus Root Extract
    • Immune support
    • Adaptogenic properties
    • Anti-aging support
20. Hawthorn Berry Extract
    • Heart health
    • Circulation
    • Antioxidant properties
21. Ashwagandha
    • Stress reduction (adaptogen)
    • Cortisol balance
    • Sleep and mood
22. Silica (from Bamboo)
    • Hair, skin, and nail strength
    • Bone health
23. Black Pepper Extract
    • Enhances nutrient absorption
    • Digestive support

@RGSX line of all-in-one supplement stacks are a HUGE time & money saver. Each one is a one-month supply if you follow the recommended dose of 6x caps/ day.

For comparison sake, these are the individual supplements I previously purchased:
View attachment 184431

I’ve included a cost breakdown. Each one of these containers would last me 30-60 days (not a long time). You can always add your own supps to your daily routine to suit your needs beyond what the stack covers as I do, and even then, still save on resources.

View attachment 184447

PLUS if you ask nicely, Logan may throw in some jellybeans too
View attachment 184446

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

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 117.5 x12 for 2+ 2 second hold at the top of each rep ( 1 rep set 2) + (1) 80kg for 1+1/4 reps. Next session we try for 120kg/ 3PPS - if you’ve got the plate loaded ‘booty builder’ glute drive at your gym, you’ll know that this is no mean feat
• DB BSS (contralateral hold): 40kg for 2 sets 15, 14 reps ( 1 rep/ set)
• DB uni-lateral (b-stance) RDL: 36kg DBs for 2 sets of 12 (substituted for DB RDLs so I can keep progressing) - I place a wedge under my toes of the front foot to increase glute/ hamstring engagement - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get a better hip hinge
• Glute Reverse Hyperextension: (2) 42.5kg for 15, 14 ( 1 rep/ set) - I use the smith machine to do this, has enabled me to keep progressing this lift
• Abduction Machine: 95kg for 2 sets of 15, 12 ( 4kg for set 2)
• Glute Kickback: 21kg for 2x12( 3.5kg for set 2) - I use a step under my non-working leg & set the cable a little higher than the lowest notch to get a deeper stretch & time under tension, which also prevents any dragging of the working leg

Still progressing my training despite being AAS free for some time now. I don’t see it as reason to train with any less intensity.

PHYSIQUE UPDATE
Last week’s rear shot.
View attachment 184450

My one ‘sit down’ coffee for the week. So nice (& no I don’t track it).
View attachment 184432

love your hardness sister you look amazing @Alice_In_Ironland want to see how you do with the higher carbs too!

 

[LevButlerov]

Part 2.

PATHOLOGY
Upholding my to commitment to transparency for this log: recent pathology results post-AAS cessation attached.

View attachment 184459
View attachment 184462
View attachment 184463
View attachment 184466
View attachment 184468
View attachment 184470

Notes:
Elevated AST - trained legs the evening prior to testing; in week 8 of the current training block.
Elevated Urea - a little dehydrated at time of testing.

Labs don’t lie: @RGSX & @Sassy's Pharmaceuticals @Sassy Rep are responsible for providing me with the tools to remain healthy & continue to maximise lean gains while I continue my build phase.

you feel the ast alt was just training? how many hours was it sister?

 

[Alice_In_Ironland]

Part 2.

PATHOLOGY
Upholding my to commitment to transparency for this log: recent pathology results post-AAS cessation attached.

View attachment 184459
View attachment 184462
View attachment 184463
View attachment 184466
View attachment 184468
View attachment 184470

Notes:
Elevated AST - trained legs the evening prior to testing; in week 8 of the current training block.
Elevated Urea - a little dehydrated at time of testing.

Labs don’t lie: @RGSX & @Sassy's Pharmaceuticals @Sassy Rep are responsible for providing me with the tools to remain healthy & continue to maximise lean gains while I continue my build phase.

Cont’

PATHOLOGY

 

[Alice_In_Ironland]

you feel the ast alt was just training? how many hours was it sister?

The training session was 2.5 hours, it was peak hour at the gym so there was a fair bit of waiting involved. Some degree of the elevated liver enzymes could also be residual from AAS exposure not so long ago too.

 

[LevButlerov]

The training session was 2.5 hours, it was peak hour at the gym so there was a fair bit of waiting involved. Some degree of the elevated liver enzymes could also be residual from AAS exposure not so long ago too.

2.5hours wow! you're hardcore sister for sure thats training related @Alice_In_Ironland

 

[LevButlerov]

Cont’

PATHOLOGY

View attachment 184485
View attachment 184486
View attachment 184488
View attachment 184489

your gh test is interesting

 

[Alice_In_Ironland]

2.5hours wow! you're hardcore sister for sure thats training related @Alice_In_Ironland

Next time I’ll try and time labs to fall on a training de-load week

 

[LevButlerov]

Next time I’ll try and time labs to fall on a training de-load week

those would be most accurate

 

[Alice_In_Ironland]

your gh test is interesting

I take my 1iu of GH in the morning - several hours before these labs were drawn

 

[Kopite67]

Part 2.

PATHOLOGY
Upholding my to commitment to transparency for this log: recent pathology results post-AAS cessation attached.

View attachment 184459
View attachment 184462
View attachment 184463
View attachment 184466
View attachment 184468
View attachment 184470

Notes:
Elevated AST - trained legs the evening prior to testing; in week 8 of the current training block.
Elevated Urea - a little dehydrated at time of testing.

Labs don’t lie: @RGSX & @Sassy's Pharmaceuticals @Sassy Rep are responsible for providing me with the tools to remain healthy & continue to maximise lean gains while I continue my build phase.

Epic couple of updates as usual @Alice_In_Ironland . Your commitment to your suppliers, health markers, blood work, training and diet is a credit to you and I am certain that @Sassy's Pharmaceuticals and @RGSX must be thrilled to have someone so intelligent, dedicated and supportive backing them

 

[Alice_In_Ironland]

Epic couple of updates as usual @Alice_In_Ironland . Your commitment to your suppliers, health markers, blood work, training and diet is a credit to you and I am certain that @Sassy's Pharmaceuticals and @RGSX must be thrilled to have someone so intelligent, dedicated and supportive backing them

Thank you following in the footsteps of yourself and some of the other great EVO loggers who are really setting the standard

 

[stevesmi]

Hi hello

Update: 17/2/2026

Today’s weight: 63.3kg
BP: 113/70
FBG: 4.3

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

INPUT
Training Day Calories: 2960 (425 C/ 180 P/ 60 F)
Non-training day Calories: 2660 (350 C/ 180 P/ 60F)
Fluid: 4.5-5L of water daily

Carb intake is HIGH but glucose management is looking GOOD based on fasted readings & lab results.

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

View attachment 184449

A breakdown of the supplements that make up the @RGSX for HER all-in-one Elite Health Stack:

1. Vitamin C
   • Immune function
   • Promotes collagen production
   • Antioxidant protection
   • Aids iron absorption
2. Vitamin D3
   • Supports bone health
   • Immune function
   • Mood support
   • Aids calcium absorption
3. Vitamin K2
   • Aids calcium absorption
   • Supports cardiovascular health
   • Works synergistically with Vitamin D3
4. Vitamin B1
   • Supports energy metabolism
   • Promotes nervous system function
5. Vitamin B6
   • Supports brain health
   • Aids neurotransmitter production
   • Regulates homocysteine levels
6. Folate
   • DNA synthesis
   • Essential for cell division
7. Vitamin B12
   • Nerve function
   • Red blood cell formation
   • Energy production
8. Biotin
   • Hair, skin, and nail health
   • Aids metabolism of fats & carbohydrates
9. Magnesium
   • Muscle relaxation
   • Sleep quality
10. Zinc
    • Immune support
    • Hormone regulation
11. Selenium (as Chelate)
    • Antioxidant support
    • Thyroid function
    • Immune health
12. N-Acetyl L-Cysteine (NAC)
    • Glutathione production
    • Liver detox
    • Respiratory health
13. L-Taurine
    • Heart health
    • Nervous system support
    • Electrolyte balance
14. L-Glutathione
    • Supports detoxification
    • Immune support
15. CoQ10
    • Supports cellular energy (ATP production)
    • Heart health
    • Antioxidant protection
16. Calcium D-Glucarate
    • Liver detox
    • Estrogen metabolism
17. Diindolylmethane (DIM)
    • Estrogen balance
    • Hormone metabolism
18. Omega-3 (DHA)
    • Brain health
    • Heart health
    • Anti-inflammatory
19. Astragalus Root Extract
    • Immune support
    • Adaptogenic properties
    • Anti-aging support
20. Hawthorn Berry Extract
    • Heart health
    • Circulation
    • Antioxidant properties
21. Ashwagandha
    • Stress reduction (adaptogen)
    • Cortisol balance
    • Sleep and mood
22. Silica (from Bamboo)
    • Hair, skin, and nail strength
    • Bone health
23. Black Pepper Extract
    • Enhances nutrient absorption
    • Digestive support

@RGSX line of all-in-one supplement stacks are a HUGE time & money saver. Each one is a one-month supply if you follow the recommended dose of 6x caps/ day.

For comparison sake, these are the individual supplements I previously purchased:
View attachment 184431

I’ve included a cost breakdown. Each one of these containers would last me 30-60 days (not a long time). You can always add your own supps to your daily routine to suit your needs beyond what the stack covers as I do, and even then, still save on resources.

View attachment 184447

PLUS if you ask nicely, Logan may throw in some jellybeans too
View attachment 184446

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

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 117.5 x12 for 2+ 2 second hold at the top of each rep ( 1 rep set 2) + (1) 80kg for 1+1/4 reps. Next session we try for 120kg/ 3PPS - if you’ve got the plate loaded ‘booty builder’ glute drive at your gym, you’ll know that this is no mean feat
• DB BSS (contralateral hold): 40kg for 2 sets 15, 14 reps ( 1 rep/ set)
• DB uni-lateral (b-stance) RDL: 36kg DBs for 2 sets of 12 (substituted for DB RDLs so I can keep progressing) - I place a wedge under my toes of the front foot to increase glute/ hamstring engagement - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get a better hip hinge
• Glute Reverse Hyperextension: (2) 42.5kg for 15, 14 ( 1 rep/ set) - I use the smith machine to do this, has enabled me to keep progressing this lift
• Abduction Machine: 95kg for 2 sets of 15, 12 ( 4kg for set 2)
• Glute Kickback: 21kg for 2x12( 3.5kg for set 2) - I use a step under my non-working leg & set the cable a little higher than the lowest notch to get a deeper stretch & time under tension, which also prevents any dragging of the working leg

Still progressing my training despite being AAS free for some time now. I don’t see it as reason to train with any less intensity.

PHYSIQUE UPDATE
Last week’s rear shot.
View attachment 184450

My one ‘sit down’ coffee for the week. So nice (& no I don’t track it).
View attachment 184432

@Alice_In_Ironland nice update as always, really good stuff. You're looking fit as a fiddle, absolutely amazing physique.

 

[rizzlekdizzle]

great update! Love the supplements comparison!

 

[RGSX]

Hi hello

Update: 17/2/2026

Today’s weight: 63.3kg
BP: 113/70
FBG: 4.3

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

INPUT
Training Day Calories: 2960 (425 C/ 180 P/ 60 F)
Non-training day Calories: 2660 (350 C/ 180 P/ 60F)
Fluid: 4.5-5L of water daily

Carb intake is HIGH but glucose management is looking GOOD based on fasted readings & lab results.

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

View attachment 184449

A breakdown of the supplements that make up the @RGSX for HER all-in-one Elite Health Stack:

1. Vitamin C
   • Immune function
   • Promotes collagen production
   • Antioxidant protection
   • Aids iron absorption
2. Vitamin D3
   • Supports bone health
   • Immune function
   • Mood support
   • Aids calcium absorption
3. Vitamin K2
   • Aids calcium absorption
   • Supports cardiovascular health
   • Works synergistically with Vitamin D3
4. Vitamin B1
   • Supports energy metabolism
   • Promotes nervous system function
5. Vitamin B6
   • Supports brain health
   • Aids neurotransmitter production
   • Regulates homocysteine levels
6. Folate
   • DNA synthesis
   • Essential for cell division
7. Vitamin B12
   • Nerve function
   • Red blood cell formation
   • Energy production
8. Biotin
   • Hair, skin, and nail health
   • Aids metabolism of fats & carbohydrates
9. Magnesium
   • Muscle relaxation
   • Sleep quality
10. Zinc
    • Immune support
    • Hormone regulation
11. Selenium (as Chelate)
    • Antioxidant support
    • Thyroid function
    • Immune health
12. N-Acetyl L-Cysteine (NAC)
    • Glutathione production
    • Liver detox
    • Respiratory health
13. L-Taurine
    • Heart health
    • Nervous system support
    • Electrolyte balance
14. L-Glutathione
    • Supports detoxification
    • Immune support
15. CoQ10
    • Supports cellular energy (ATP production)
    • Heart health
    • Antioxidant protection
16. Calcium D-Glucarate
    • Liver detox
    • Estrogen metabolism
17. Diindolylmethane (DIM)
    • Estrogen balance
    • Hormone metabolism
18. Omega-3 (DHA)
    • Brain health
    • Heart health
    • Anti-inflammatory
19. Astragalus Root Extract
    • Immune support
    • Adaptogenic properties
    • Anti-aging support
20. Hawthorn Berry Extract
    • Heart health
    • Circulation
    • Antioxidant properties
21. Ashwagandha
    • Stress reduction (adaptogen)
    • Cortisol balance
    • Sleep and mood
22. Silica (from Bamboo)
    • Hair, skin, and nail strength
    • Bone health
23. Black Pepper Extract
    • Enhances nutrient absorption
    • Digestive support

@RGSX line of all-in-one supplement stacks are a HUGE time & money saver. Each one is a one-month supply if you follow the recommended dose of 6x caps/ day.

For comparison sake, these are the individual supplements I previously purchased:
View attachment 184431

I’ve included a cost breakdown. Each one of these containers would last me 30-60 days (not a long time). You can always add your own supps to your daily routine to suit your needs beyond what the stack covers as I do, and even then, still save on resources.

View attachment 184447

PLUS if you ask nicely, Logan may throw in some jellybeans too
View attachment 184446

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

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 117.5 x12 for 2+ 2 second hold at the top of each rep ( 1 rep set 2) + (1) 80kg for 1+1/4 reps. Next session we try for 120kg/ 3PPS - if you’ve got the plate loaded ‘booty builder’ glute drive at your gym, you’ll know that this is no mean feat
• DB BSS (contralateral hold): 40kg for 2 sets 15, 14 reps ( 1 rep/ set)
• DB uni-lateral (b-stance) RDL: 36kg DBs for 2 sets of 12 (substituted for DB RDLs so I can keep progressing) - I place a wedge under my toes of the front foot to increase glute/ hamstring engagement - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get a better hip hinge
• Glute Reverse Hyperextension: (2) 42.5kg for 15, 14 ( 1 rep/ set) - I use the smith machine to do this, has enabled me to keep progressing this lift
• Abduction Machine: 95kg for 2 sets of 15, 12 ( 4kg for set 2)
• Glute Kickback: 21kg for 2x12( 3.5kg for set 2) - I use a step under my non-working leg & set the cable a little higher than the lowest notch to get a deeper stretch & time under tension, which also prevents any dragging of the working leg

Still progressing my training despite being AAS free for some time now. I don’t see it as reason to train with any less intensity.

PHYSIQUE UPDATE
Last week’s rear shot.
View attachment 184450

My one ‘sit down’ coffee for the week. So nice (& no I don’t track it).
View attachment 184432

Another amazing update you go into such great detail every update.
It's great to read. You are looking great too! Glute workout is definitely working.
Looking forward to the next update already

 

[RGSX]

Epic couple of updates as usual @Alice_In_Ironland . Your commitment to your suppliers, health markers, blood work, training and diet is a credit to you and I am certain that @Sassy's Pharmaceuticals and @RGSX must be thrilled to have someone so intelligent, dedicated and supportive backing them

She's a huge asset to our team all of them are to be honest

 

[codezz]

Hi hello

Update: 17/2/2026

Today’s weight: 63.3kg
BP: 113/70
FBG: 4.3

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

INPUT
Training Day Calories: 2960 (425 C/ 180 P/ 60 F)
Non-training day Calories: 2660 (350 C/ 180 P/ 60F)
Fluid: 4.5-5L of water daily

Carb intake is HIGH but glucose management is looking GOOD based on fasted readings & lab results.

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

View attachment 184449

A breakdown of the supplements that make up the @RGSX for HER all-in-one Elite Health Stack:

1. Vitamin C
   • Immune function
   • Promotes collagen production
   • Antioxidant protection
   • Aids iron absorption
2. Vitamin D3
   • Supports bone health
   • Immune function
   • Mood support
   • Aids calcium absorption
3. Vitamin K2
   • Aids calcium absorption
   • Supports cardiovascular health
   • Works synergistically with Vitamin D3
4. Vitamin B1
   • Supports energy metabolism
   • Promotes nervous system function
5. Vitamin B6
   • Supports brain health
   • Aids neurotransmitter production
   • Regulates homocysteine levels
6. Folate
   • DNA synthesis
   • Essential for cell division
7. Vitamin B12
   • Nerve function
   • Red blood cell formation
   • Energy production
8. Biotin
   • Hair, skin, and nail health
   • Aids metabolism of fats & carbohydrates
9. Magnesium
   • Muscle relaxation
   • Sleep quality
10. Zinc
    • Immune support
    • Hormone regulation
11. Selenium (as Chelate)
    • Antioxidant support
    • Thyroid function
    • Immune health
12. N-Acetyl L-Cysteine (NAC)
    • Glutathione production
    • Liver detox
    • Respiratory health
13. L-Taurine
    • Heart health
    • Nervous system support
    • Electrolyte balance
14. L-Glutathione
    • Supports detoxification
    • Immune support
15. CoQ10
    • Supports cellular energy (ATP production)
    • Heart health
    • Antioxidant protection
16. Calcium D-Glucarate
    • Liver detox
    • Estrogen metabolism
17. Diindolylmethane (DIM)
    • Estrogen balance
    • Hormone metabolism
18. Omega-3 (DHA)
    • Brain health
    • Heart health
    • Anti-inflammatory
19. Astragalus Root Extract
    • Immune support
    • Adaptogenic properties
    • Anti-aging support
20. Hawthorn Berry Extract
    • Heart health
    • Circulation
    • Antioxidant properties
21. Ashwagandha
    • Stress reduction (adaptogen)
    • Cortisol balance
    • Sleep and mood
22. Silica (from Bamboo)
    • Hair, skin, and nail strength
    • Bone health
23. Black Pepper Extract
    • Enhances nutrient absorption
    • Digestive support

@RGSX line of all-in-one supplement stacks are a HUGE time & money saver. Each one is a one-month supply if you follow the recommended dose of 6x caps/ day.

For comparison sake, these are the individual supplements I previously purchased:
View attachment 184431

I’ve included a cost breakdown. Each one of these containers would last me 30-60 days (not a long time). You can always add your own supps to your daily routine to suit your needs beyond what the stack covers as I do, and even then, still save on resources.

View attachment 184447

PLUS if you ask nicely, Logan may throw in some jellybeans too
View attachment 184446

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

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 117.5 x12 for 2+ 2 second hold at the top of each rep ( 1 rep set 2) + (1) 80kg for 1+1/4 reps. Next session we try for 120kg/ 3PPS - if you’ve got the plate loaded ‘booty builder’ glute drive at your gym, you’ll know that this is no mean feat
• DB BSS (contralateral hold): 40kg for 2 sets 15, 14 reps ( 1 rep/ set)
• DB uni-lateral (b-stance) RDL: 36kg DBs for 2 sets of 12 (substituted for DB RDLs so I can keep progressing) - I place a wedge under my toes of the front foot to increase glute/ hamstring engagement - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get a better hip hinge
• Glute Reverse Hyperextension: (2) 42.5kg for 15, 14 ( 1 rep/ set) - I use the smith machine to do this, has enabled me to keep progressing this lift
• Abduction Machine: 95kg for 2 sets of 15, 12 ( 4kg for set 2)
• Glute Kickback: 21kg for 2x12( 3.5kg for set 2) - I use a step under my non-working leg & set the cable a little higher than the lowest notch to get a deeper stretch & time under tension, which also prevents any dragging of the working leg

Still progressing my training despite being AAS free for some time now. I don’t see it as reason to train with any less intensity.

PHYSIQUE UPDATE
Last week’s rear shot.
View attachment 184450

My one ‘sit down’ coffee for the week. So nice (& no I don’t track it).
View attachment 184432

Sit down coffee looks the bomb!!!

Video of the supps - hahaha LOVE IT!!

So awesome u girls got ur supps from RGSX, def gonna be a money saver,

Log - amazing!! Can't find any faults haha

Keep killing it homie

 

[Sheshredz]

Hi hello

Update: 17/2/2026

Today’s weight: 63.3kg
BP: 113/70
FBG: 4.3

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

INPUT
Training Day Calories: 2960 (425 C/ 180 P/ 60 F)
Non-training day Calories: 2660 (350 C/ 180 P/ 60F)
Fluid: 4.5-5L of water daily

Carb intake is HIGH but glucose management is looking GOOD based on fasted readings & lab results.

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

View attachment 184449

A breakdown of the supplements that make up the @RGSX for HER all-in-one Elite Health Stack:

1. Vitamin C
   • Immune function
   • Promotes collagen production
   • Antioxidant protection
   • Aids iron absorption
2. Vitamin D3
   • Supports bone health
   • Immune function
   • Mood support
   • Aids calcium absorption
3. Vitamin K2
   • Aids calcium absorption
   • Supports cardiovascular health
   • Works synergistically with Vitamin D3
4. Vitamin B1
   • Supports energy metabolism
   • Promotes nervous system function
5. Vitamin B6
   • Supports brain health
   • Aids neurotransmitter production
   • Regulates homocysteine levels
6. Folate
   • DNA synthesis
   • Essential for cell division
7. Vitamin B12
   • Nerve function
   • Red blood cell formation
   • Energy production
8. Biotin
   • Hair, skin, and nail health
   • Aids metabolism of fats & carbohydrates
9. Magnesium
   • Muscle relaxation
   • Sleep quality
10. Zinc
    • Immune support
    • Hormone regulation
11. Selenium (as Chelate)
    • Antioxidant support
    • Thyroid function
    • Immune health
12. N-Acetyl L-Cysteine (NAC)
    • Glutathione production
    • Liver detox
    • Respiratory health
13. L-Taurine
    • Heart health
    • Nervous system support
    • Electrolyte balance
14. L-Glutathione
    • Supports detoxification
    • Immune support
15. CoQ10
    • Supports cellular energy (ATP production)
    • Heart health
    • Antioxidant protection
16. Calcium D-Glucarate
    • Liver detox
    • Estrogen metabolism
17. Diindolylmethane (DIM)
    • Estrogen balance
    • Hormone metabolism
18. Omega-3 (DHA)
    • Brain health
    • Heart health
    • Anti-inflammatory
19. Astragalus Root Extract
    • Immune support
    • Adaptogenic properties
    • Anti-aging support
20. Hawthorn Berry Extract
    • Heart health
    • Circulation
    • Antioxidant properties
21. Ashwagandha
    • Stress reduction (adaptogen)
    • Cortisol balance
    • Sleep and mood
22. Silica (from Bamboo)
    • Hair, skin, and nail strength
    • Bone health
23. Black Pepper Extract
    • Enhances nutrient absorption
    • Digestive support

@RGSX line of all-in-one supplement stacks are a HUGE time & money saver. Each one is a one-month supply if you follow the recommended dose of 6x caps/ day.

For comparison sake, these are the individual supplements I previously purchased:
View attachment 184431

I’ve included a cost breakdown. Each one of these containers would last me 30-60 days (not a long time). You can always add your own supps to your daily routine to suit your needs beyond what the stack covers as I do, and even then, still save on resources.

View attachment 184447

PLUS if you ask nicely, Logan may throw in some jellybeans too
View attachment 184446

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

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 117.5 x12 for 2+ 2 second hold at the top of each rep ( 1 rep set 2) + (1) 80kg for 1+1/4 reps. Next session we try for 120kg/ 3PPS - if you’ve got the plate loaded ‘booty builder’ glute drive at your gym, you’ll know that this is no mean feat
• DB BSS (contralateral hold): 40kg for 2 sets 15, 14 reps ( 1 rep/ set)
• DB uni-lateral (b-stance) RDL: 36kg DBs for 2 sets of 12 (substituted for DB RDLs so I can keep progressing) - I place a wedge under my toes of the front foot to increase glute/ hamstring engagement - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get a better hip hinge
• Glute Reverse Hyperextension: (2) 42.5kg for 15, 14 ( 1 rep/ set) - I use the smith machine to do this, has enabled me to keep progressing this lift
• Abduction Machine: 95kg for 2 sets of 15, 12 ( 4kg for set 2)
• Glute Kickback: 21kg for 2x12( 3.5kg for set 2) - I use a step under my non-working leg & set the cable a little higher than the lowest notch to get a deeper stretch & time under tension, which also prevents any dragging of the working leg

Still progressing my training despite being AAS free for some time now. I don’t see it as reason to train with any less intensity.

PHYSIQUE UPDATE
Last week’s rear shot.
View attachment 184450

My one ‘sit down’ coffee for the week. So nice (& no I don’t track it).
View attachment 184432

Yay I’m glad you got the stuff!

Coffee looks great! I NEVER track a nice coffee either! As far as I’m concerned, coffee is calorie free

Body looks amazing as per usual!

 

[Sheshredz]

Part 2.

PATHOLOGY
Upholding my to commitment to transparency for this log: recent pathology results post-AAS cessation attached.

View attachment 184459
View attachment 184462
View attachment 184463
View attachment 184466
View attachment 184468
View attachment 184470

Notes:
Elevated AST - trained legs the evening prior to testing; in week 8 of the current training block.
Elevated Urea - a little dehydrated at time of testing.

Labs don’t lie: @RGSX & @Sassy's Pharmaceuticals @Sassy Rep are responsible for providing me with the tools to remain healthy & continue to maximise lean gains while I continue my build phase.

Woah. I thought my bloodwork was comprehensive.

I have to admit, I would get overwhelmed with this much information. How do you go about making sense of it all?

 

[Alice_In_Ironland]

Woah. I thought my bloodwork was comprehensive.

I have to admit, I would get overwhelmed with this much information. How do you go about making sense of it all?

Yeah it’s a lot to process, I agree! Thankfully I have a coach who knows how to functionally interpret bloodwork so I'm well looked after

 

[Mobster]

Yeah it’s a lot to process, I agree! Thankfully I have a coach who knows how to functionally interpret bloodwork so I'm well looked after

For those reading we've also got articles etc on it.

 

[Allupfromhere]

Hi hello

Update: 17/2/2026

Today’s weight: 63.3kg
BP: 113/70
FBG: 4.3

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

INPUT
Training Day Calories: 2960 (425 C/ 180 P/ 60 F)
Non-training day Calories: 2660 (350 C/ 180 P/ 60F)
Fluid: 4.5-5L of water daily

Carb intake is HIGH but glucose management is looking GOOD based on fasted readings & lab results.

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

View attachment 184449

A breakdown of the supplements that make up the @RGSX for HER all-in-one Elite Health Stack:

1. Vitamin C
   • Immune function
   • Promotes collagen production
   • Antioxidant protection
   • Aids iron absorption
2. Vitamin D3
   • Supports bone health
   • Immune function
   • Mood support
   • Aids calcium absorption
3. Vitamin K2
   • Aids calcium absorption
   • Supports cardiovascular health
   • Works synergistically with Vitamin D3
4. Vitamin B1
   • Supports energy metabolism
   • Promotes nervous system function
5. Vitamin B6
   • Supports brain health
   • Aids neurotransmitter production
   • Regulates homocysteine levels
6. Folate
   • DNA synthesis
   • Essential for cell division
7. Vitamin B12
   • Nerve function
   • Red blood cell formation
   • Energy production
8. Biotin
   • Hair, skin, and nail health
   • Aids metabolism of fats & carbohydrates
9. Magnesium
   • Muscle relaxation
   • Sleep quality
10. Zinc
    • Immune support
    • Hormone regulation
11. Selenium (as Chelate)
    • Antioxidant support
    • Thyroid function
    • Immune health
12. N-Acetyl L-Cysteine (NAC)
    • Glutathione production
    • Liver detox
    • Respiratory health
13. L-Taurine
    • Heart health
    • Nervous system support
    • Electrolyte balance
14. L-Glutathione
    • Supports detoxification
    • Immune support
15. CoQ10
    • Supports cellular energy (ATP production)
    • Heart health
    • Antioxidant protection
16. Calcium D-Glucarate
    • Liver detox
    • Estrogen metabolism
17. Diindolylmethane (DIM)
    • Estrogen balance
    • Hormone metabolism
18. Omega-3 (DHA)
    • Brain health
    • Heart health
    • Anti-inflammatory
19. Astragalus Root Extract
    • Immune support
    • Adaptogenic properties
    • Anti-aging support
20. Hawthorn Berry Extract
    • Heart health
    • Circulation
    • Antioxidant properties
21. Ashwagandha
    • Stress reduction (adaptogen)
    • Cortisol balance
    • Sleep and mood
22. Silica (from Bamboo)
    • Hair, skin, and nail strength
    • Bone health
23. Black Pepper Extract
    • Enhances nutrient absorption
    • Digestive support

@RGSX line of all-in-one supplement stacks are a HUGE time & money saver. Each one is a one-month supply if you follow the recommended dose of 6x caps/ day.

For comparison sake, these are the individual supplements I previously purchased:
View attachment 184431

I’ve included a cost breakdown. Each one of these containers would last me 30-60 days (not a long time). You can always add your own supps to your daily routine to suit your needs beyond what the stack covers as I do, and even then, still save on resources.

View attachment 184447

PLUS if you ask nicely, Logan may throw in some jellybeans too
View attachment 184446

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

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 117.5 x12 for 2+ 2 second hold at the top of each rep ( 1 rep set 2) + (1) 80kg for 1+1/4 reps. Next session we try for 120kg/ 3PPS - if you’ve got the plate loaded ‘booty builder’ glute drive at your gym, you’ll know that this is no mean feat
• DB BSS (contralateral hold): 40kg for 2 sets 15, 14 reps ( 1 rep/ set)
• DB uni-lateral (b-stance) RDL: 36kg DBs for 2 sets of 12 (substituted for DB RDLs so I can keep progressing) - I place a wedge under my toes of the front foot to increase glute/ hamstring engagement - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get a better hip hinge
• Glute Reverse Hyperextension: (2) 42.5kg for 15, 14 ( 1 rep/ set) - I use the smith machine to do this, has enabled me to keep progressing this lift
• Abduction Machine: 95kg for 2 sets of 15, 12 ( 4kg for set 2)
• Glute Kickback: 21kg for 2x12( 3.5kg for set 2) - I use a step under my non-working leg & set the cable a little higher than the lowest notch to get a deeper stretch & time under tension, which also prevents any dragging of the working leg

Still progressing my training despite being AAS free for some time now. I don’t see it as reason to train with any less intensity.

PHYSIQUE UPDATE
Last week’s rear shot.
View attachment 184450

My one ‘sit down’ coffee for the week. So nice (& no I don’t track it).
View attachment 184432

I genuinely didn’t think your log updates could get any better… and yet here we are.

I’m honestly sitting here with a grin at just how ridiculously well put together that was. The structure, the depth, the clarity, the professionalism it’s next level. It’s not just a log update, it’s a statement. It perfectly reflects everything you stand for and what it means to represent RGSX at an elite standard.

It’s easily one of the most well structured and in depth logs I’ve read, full stop.

There’s nothing for me to encourage here. If anything, I just want to say thank you. The standard you’re setting genuinely lights a fire under me to bring my own log back not just into gear, but up a notch… or ten.
Massive respect, mate.

Stay awesome.

 

[Alice_In_Ironland]

I genuinely didn’t think your log updates could get any better… and yet here we are.

I’m honestly sitting here with a grin at just how ridiculously well put together that was. The structure, the depth, the clarity, the professionalism it’s next level. It’s not just a log update, it’s a statement. It perfectly reflects everything you stand for and what it means to represent RGSX at an elite standard.

It’s easily one of the most well structured and in depth logs I’ve read, full stop.

There’s nothing for me to encourage here. If anything, I just want to say thank you. The standard you’re setting genuinely lights a fire under me to bring my own log back not just into gear, but up a notch… or ten.
Massive respect, mate.

Stay awesome.

Thank you just doing my bit to give something back to all of the members & vendors who make the EVO community great

 

[Pigsy]

Hi hello

Update: 17/2/2026

Today’s weight: 63.3kg
BP: 113/70
FBG: 4.3

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

INPUT
Training Day Calories: 2960 (425 C/ 180 P/ 60 F)
Non-training day Calories: 2660 (350 C/ 180 P/ 60F)
Fluid: 4.5-5L of water daily

Carb intake is HIGH but glucose management is looking GOOD based on fasted readings & lab results.

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

View attachment 184449

A breakdown of the supplements that make up the @RGSX for HER all-in-one Elite Health Stack:

1. Vitamin C
   • Immune function
   • Promotes collagen production
   • Antioxidant protection
   • Aids iron absorption
2. Vitamin D3
   • Supports bone health
   • Immune function
   • Mood support
   • Aids calcium absorption
3. Vitamin K2
   • Aids calcium absorption
   • Supports cardiovascular health
   • Works synergistically with Vitamin D3
4. Vitamin B1
   • Supports energy metabolism
   • Promotes nervous system function
5. Vitamin B6
   • Supports brain health
   • Aids neurotransmitter production
   • Regulates homocysteine levels
6. Folate
   • DNA synthesis
   • Essential for cell division
7. Vitamin B12
   • Nerve function
   • Red blood cell formation
   • Energy production
8. Biotin
   • Hair, skin, and nail health
   • Aids metabolism of fats & carbohydrates
9. Magnesium
   • Muscle relaxation
   • Sleep quality
10. Zinc
    • Immune support
    • Hormone regulation
11. Selenium (as Chelate)
    • Antioxidant support
    • Thyroid function
    • Immune health
12. N-Acetyl L-Cysteine (NAC)
    • Glutathione production
    • Liver detox
    • Respiratory health
13. L-Taurine
    • Heart health
    • Nervous system support
    • Electrolyte balance
14. L-Glutathione
    • Supports detoxification
    • Immune support
15. CoQ10
    • Supports cellular energy (ATP production)
    • Heart health
    • Antioxidant protection
16. Calcium D-Glucarate
    • Liver detox
    • Estrogen metabolism
17. Diindolylmethane (DIM)
    • Estrogen balance
    • Hormone metabolism
18. Omega-3 (DHA)
    • Brain health
    • Heart health
    • Anti-inflammatory
19. Astragalus Root Extract
    • Immune support
    • Adaptogenic properties
    • Anti-aging support
20. Hawthorn Berry Extract
    • Heart health
    • Circulation
    • Antioxidant properties
21. Ashwagandha
    • Stress reduction (adaptogen)
    • Cortisol balance
    • Sleep and mood
22. Silica (from Bamboo)
    • Hair, skin, and nail strength
    • Bone health
23. Black Pepper Extract
    • Enhances nutrient absorption
    • Digestive support

@RGSX line of all-in-one supplement stacks are a HUGE time & money saver. Each one is a one-month supply if you follow the recommended dose of 6x caps/ day.

For comparison sake, these are the individual supplements I previously purchased:
View attachment 184431

I’ve included a cost breakdown. Each one of these containers would last me 30-60 days (not a long time). You can always add your own supps to your daily routine to suit your needs beyond what the stack covers as I do, and even then, still save on resources.

View attachment 184447

PLUS if you ask nicely, Logan may throw in some jellybeans too
View attachment 184446

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

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 117.5 x12 for 2+ 2 second hold at the top of each rep ( 1 rep set 2) + (1) 80kg for 1+1/4 reps. Next session we try for 120kg/ 3PPS - if you’ve got the plate loaded ‘booty builder’ glute drive at your gym, you’ll know that this is no mean feat
• DB BSS (contralateral hold): 40kg for 2 sets 15, 14 reps ( 1 rep/ set)
• DB uni-lateral (b-stance) RDL: 36kg DBs for 2 sets of 12 (substituted for DB RDLs so I can keep progressing) - I place a wedge under my toes of the front foot to increase glute/ hamstring engagement - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get a better hip hinge
• Glute Reverse Hyperextension: (2) 42.5kg for 15, 14 ( 1 rep/ set) - I use the smith machine to do this, has enabled me to keep progressing this lift
• Abduction Machine: 95kg for 2 sets of 15, 12 ( 4kg for set 2)
• Glute Kickback: 21kg for 2x12( 3.5kg for set 2) - I use a step under my non-working leg & set the cable a little higher than the lowest notch to get a deeper stretch & time under tension, which also prevents any dragging of the working leg

Still progressing my training despite being AAS free for some time now. I don’t see it as reason to train with any less intensity.

PHYSIQUE UPDATE
Last week’s rear shot.
View attachment 184450

My one ‘sit down’ coffee for the week. So nice (& no I don’t track it).
View attachment 184432

Great write up and promoting this product. Your a real asset to the community

 

[Panda22]

Hi hello

Update: 17/2/2026

Today’s weight: 63.3kg
BP: 113/70
FBG: 4.3

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

INPUT
Training Day Calories: 2960 (425 C/ 180 P/ 60 F)
Non-training day Calories: 2660 (350 C/ 180 P/ 60F)
Fluid: 4.5-5L of water daily

Carb intake is HIGH but glucose management is looking GOOD based on fasted readings & lab results.

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

View attachment 184449

A breakdown of the supplements that make up the @RGSX for HER all-in-one Elite Health Stack:

1. Vitamin C
   • Immune function
   • Promotes collagen production
   • Antioxidant protection
   • Aids iron absorption
2. Vitamin D3
   • Supports bone health
   • Immune function
   • Mood support
   • Aids calcium absorption
3. Vitamin K2
   • Aids calcium absorption
   • Supports cardiovascular health
   • Works synergistically with Vitamin D3
4. Vitamin B1
   • Supports energy metabolism
   • Promotes nervous system function
5. Vitamin B6
   • Supports brain health
   • Aids neurotransmitter production
   • Regulates homocysteine levels
6. Folate
   • DNA synthesis
   • Essential for cell division
7. Vitamin B12
   • Nerve function
   • Red blood cell formation
   • Energy production
8. Biotin
   • Hair, skin, and nail health
   • Aids metabolism of fats & carbohydrates
9. Magnesium
   • Muscle relaxation
   • Sleep quality
10. Zinc
    • Immune support
    • Hormone regulation
11. Selenium (as Chelate)
    • Antioxidant support
    • Thyroid function
    • Immune health
12. N-Acetyl L-Cysteine (NAC)
    • Glutathione production
    • Liver detox
    • Respiratory health
13. L-Taurine
    • Heart health
    • Nervous system support
    • Electrolyte balance
14. L-Glutathione
    • Supports detoxification
    • Immune support
15. CoQ10
    • Supports cellular energy (ATP production)
    • Heart health
    • Antioxidant protection
16. Calcium D-Glucarate
    • Liver detox
    • Estrogen metabolism
17. Diindolylmethane (DIM)
    • Estrogen balance
    • Hormone metabolism
18. Omega-3 (DHA)
    • Brain health
    • Heart health
    • Anti-inflammatory
19. Astragalus Root Extract
    • Immune support
    • Adaptogenic properties
    • Anti-aging support
20. Hawthorn Berry Extract
    • Heart health
    • Circulation
    • Antioxidant properties
21. Ashwagandha
    • Stress reduction (adaptogen)
    • Cortisol balance
    • Sleep and mood
22. Silica (from Bamboo)
    • Hair, skin, and nail strength
    • Bone health
23. Black Pepper Extract
    • Enhances nutrient absorption
    • Digestive support

@RGSX line of all-in-one supplement stacks are a HUGE time & money saver. Each one is a one-month supply if you follow the recommended dose of 6x caps/ day.

For comparison sake, these are the individual supplements I previously purchased:
View attachment 184431

I’ve included a cost breakdown. Each one of these containers would last me 30-60 days (not a long time). You can always add your own supps to your daily routine to suit your needs beyond what the stack covers as I do, and even then, still save on resources.

View attachment 184447

PLUS if you ask nicely, Logan may throw in some jellybeans too
View attachment 184446

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

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 117.5 x12 for 2+ 2 second hold at the top of each rep ( 1 rep set 2) + (1) 80kg for 1+1/4 reps. Next session we try for 120kg/ 3PPS - if you’ve got the plate loaded ‘booty builder’ glute drive at your gym, you’ll know that this is no mean feat
• DB BSS (contralateral hold): 40kg for 2 sets 15, 14 reps ( 1 rep/ set)
• DB uni-lateral (b-stance) RDL: 36kg DBs for 2 sets of 12 (substituted for DB RDLs so I can keep progressing) - I place a wedge under my toes of the front foot to increase glute/ hamstring engagement - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get a better hip hinge
• Glute Reverse Hyperextension: (2) 42.5kg for 15, 14 ( 1 rep/ set) - I use the smith machine to do this, has enabled me to keep progressing this lift
• Abduction Machine: 95kg for 2 sets of 15, 12 ( 4kg for set 2)
• Glute Kickback: 21kg for 2x12( 3.5kg for set 2) - I use a step under my non-working leg & set the cable a little higher than the lowest notch to get a deeper stretch & time under tension, which also prevents any dragging of the working leg

Still progressing my training despite being AAS free for some time now. I don’t see it as reason to train with any less intensity.

PHYSIQUE UPDATE
Last week’s rear shot.
View attachment 184450

My one ‘sit down’ coffee for the week. So nice (& no I don’t track it).
View attachment 184432

Firstly. I’m super jealous your jelly bean packet had more than one black jelly bean.
Divisive but I’m 100% a black jelly bean gal!!

Training looks amazing! Epic work on progressing up weight! Those are some SERIOUS lifts right there

 

[ceo]

Hi hello

Update: 17/2/2026

Today’s weight: 63.3kg
BP: 113/70
FBG: 4.3

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

INPUT
Training Day Calories: 2960 (425 C/ 180 P/ 60 F)
Non-training day Calories: 2660 (350 C/ 180 P/ 60F)
Fluid: 4.5-5L of water daily

Carb intake is HIGH but glucose management is looking GOOD based on fasted readings & lab results.

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

View attachment 184449

A breakdown of the supplements that make up the @RGSX for HER all-in-one Elite Health Stack:

1. Vitamin C
   • Immune function
   • Promotes collagen production
   • Antioxidant protection
   • Aids iron absorption
2. Vitamin D3
   • Supports bone health
   • Immune function
   • Mood support
   • Aids calcium absorption
3. Vitamin K2
   • Aids calcium absorption
   • Supports cardiovascular health
   • Works synergistically with Vitamin D3
4. Vitamin B1
   • Supports energy metabolism
   • Promotes nervous system function
5. Vitamin B6
   • Supports brain health
   • Aids neurotransmitter production
   • Regulates homocysteine levels
6. Folate
   • DNA synthesis
   • Essential for cell division
7. Vitamin B12
   • Nerve function
   • Red blood cell formation
   • Energy production
8. Biotin
   • Hair, skin, and nail health
   • Aids metabolism of fats & carbohydrates
9. Magnesium
   • Muscle relaxation
   • Sleep quality
10. Zinc
    • Immune support
    • Hormone regulation
11. Selenium (as Chelate)
    • Antioxidant support
    • Thyroid function
    • Immune health
12. N-Acetyl L-Cysteine (NAC)
    • Glutathione production
    • Liver detox
    • Respiratory health
13. L-Taurine
    • Heart health
    • Nervous system support
    • Electrolyte balance
14. L-Glutathione
    • Supports detoxification
    • Immune support
15. CoQ10
    • Supports cellular energy (ATP production)
    • Heart health
    • Antioxidant protection
16. Calcium D-Glucarate
    • Liver detox
    • Estrogen metabolism
17. Diindolylmethane (DIM)
    • Estrogen balance
    • Hormone metabolism
18. Omega-3 (DHA)
    • Brain health
    • Heart health
    • Anti-inflammatory
19. Astragalus Root Extract
    • Immune support
    • Adaptogenic properties
    • Anti-aging support
20. Hawthorn Berry Extract
    • Heart health
    • Circulation
    • Antioxidant properties
21. Ashwagandha
    • Stress reduction (adaptogen)
    • Cortisol balance
    • Sleep and mood
22. Silica (from Bamboo)
    • Hair, skin, and nail strength
    • Bone health
23. Black Pepper Extract
    • Enhances nutrient absorption
    • Digestive support

@RGSX line of all-in-one supplement stacks are a HUGE time & money saver. Each one is a one-month supply if you follow the recommended dose of 6x caps/ day.

For comparison sake, these are the individual supplements I previously purchased:
View attachment 184431

I’ve included a cost breakdown. Each one of these containers would last me 30-60 days (not a long time). You can always add your own supps to your daily routine to suit your needs beyond what the stack covers as I do, and even then, still save on resources.

View attachment 184447

PLUS if you ask nicely, Logan may throw in some jellybeans too
View attachment 184446

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

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 117.5 x12 for 2+ 2 second hold at the top of each rep ( 1 rep set 2) + (1) 80kg for 1+1/4 reps. Next session we try for 120kg/ 3PPS - if you’ve got the plate loaded ‘booty builder’ glute drive at your gym, you’ll know that this is no mean feat
• DB BSS (contralateral hold): 40kg for 2 sets 15, 14 reps ( 1 rep/ set)
• DB uni-lateral (b-stance) RDL: 36kg DBs for 2 sets of 12 (substituted for DB RDLs so I can keep progressing) - I place a wedge under my toes of the front foot to increase glute/ hamstring engagement - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get a better hip hinge
• Glute Reverse Hyperextension: (2) 42.5kg for 15, 14 ( 1 rep/ set) - I use the smith machine to do this, has enabled me to keep progressing this lift
• Abduction Machine: 95kg for 2 sets of 15, 12 ( 4kg for set 2)
• Glute Kickback: 21kg for 2x12( 3.5kg for set 2) - I use a step under my non-working leg & set the cable a little higher than the lowest notch to get a deeper stretch & time under tension, which also prevents any dragging of the working leg

Still progressing my training despite being AAS free for some time now. I don’t see it as reason to train with any less intensity.

PHYSIQUE UPDATE
Last week’s rear shot.
View attachment 184450

My one ‘sit down’ coffee for the week. So nice (& no I don’t track it).
View attachment 184432

sister you got some damn good supplements on that list. you very impressive. it shows how serious you take this @Alice_In_Ironland

 

[Ulter]

Part 2.

PATHOLOGY
Upholding my to commitment to transparency for this log: recent pathology results post-AAS cessation attached.

View attachment 184459
View attachment 184462
View attachment 184463
View attachment 184466
View attachment 184468
View attachment 184470

Notes:
Elevated AST - trained legs the evening prior to testing; in week 8 of the current training block.
Elevated Urea - a little dehydrated at time of testing.

Labs don’t lie: @RGSX & @Sassy's Pharmaceuticals @Sassy Rep are responsible for providing me with the tools to remain healthy & continue to maximise lean gains while I continue my build phase.

Hopefully your liver values come back down to earth. @Alice_In_Ironland they can definitely get elevated and then revert back so let's see what happens.

 

[ROIDDERS]

Part 2.

PATHOLOGY
Upholding my to commitment to transparency for this log: recent pathology results post-AAS cessation attached.

View attachment 184459
View attachment 184462
View attachment 184463
View attachment 184466
View attachment 184468
View attachment 184470

Notes:
Elevated AST - trained legs the evening prior to testing; in week 8 of the current training block.
Elevated Urea - a little dehydrated at time of testing.

Labs don’t lie: @RGSX & @Sassy's Pharmaceuticals @Sassy Rep are responsible for providing me with the tools to remain healthy & continue to maximise lean gains while I continue my build phase.

@Alice_In_Ironland great job posting up the blood work. It's good to see different blood work on here but especially when females post it. It just goes to show you that female organs are just as important.

 

[2Thick]

Hi hello

Update: 17/2/2026

Today’s weight: 63.3kg
BP: 113/70
FBG: 4.3

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

INPUT
Training Day Calories: 2960 (425 C/ 180 P/ 60 F)
Non-training day Calories: 2660 (350 C/ 180 P/ 60F)
Fluid: 4.5-5L of water daily

Carb intake is HIGH but glucose management is looking GOOD based on fasted readings & lab results.

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

View attachment 184449

A breakdown of the supplements that make up the @RGSX for HER all-in-one Elite Health Stack:

1. Vitamin C
   • Immune function
   • Promotes collagen production
   • Antioxidant protection
   • Aids iron absorption
2. Vitamin D3
   • Supports bone health
   • Immune function
   • Mood support
   • Aids calcium absorption
3. Vitamin K2
   • Aids calcium absorption
   • Supports cardiovascular health
   • Works synergistically with Vitamin D3
4. Vitamin B1
   • Supports energy metabolism
   • Promotes nervous system function
5. Vitamin B6
   • Supports brain health
   • Aids neurotransmitter production
   • Regulates homocysteine levels
6. Folate
   • DNA synthesis
   • Essential for cell division
7. Vitamin B12
   • Nerve function
   • Red blood cell formation
   • Energy production
8. Biotin
   • Hair, skin, and nail health
   • Aids metabolism of fats & carbohydrates
9. Magnesium
   • Muscle relaxation
   • Sleep quality
10. Zinc
    • Immune support
    • Hormone regulation
11. Selenium (as Chelate)
    • Antioxidant support
    • Thyroid function
    • Immune health
12. N-Acetyl L-Cysteine (NAC)
    • Glutathione production
    • Liver detox
    • Respiratory health
13. L-Taurine
    • Heart health
    • Nervous system support
    • Electrolyte balance
14. L-Glutathione
    • Supports detoxification
    • Immune support
15. CoQ10
    • Supports cellular energy (ATP production)
    • Heart health
    • Antioxidant protection
16. Calcium D-Glucarate
    • Liver detox
    • Estrogen metabolism
17. Diindolylmethane (DIM)
    • Estrogen balance
    • Hormone metabolism
18. Omega-3 (DHA)
    • Brain health
    • Heart health
    • Anti-inflammatory
19. Astragalus Root Extract
    • Immune support
    • Adaptogenic properties
    • Anti-aging support
20. Hawthorn Berry Extract
    • Heart health
    • Circulation
    • Antioxidant properties
21. Ashwagandha
    • Stress reduction (adaptogen)
    • Cortisol balance
    • Sleep and mood
22. Silica (from Bamboo)
    • Hair, skin, and nail strength
    • Bone health
23. Black Pepper Extract
    • Enhances nutrient absorption
    • Digestive support

@RGSX line of all-in-one supplement stacks are a HUGE time & money saver. Each one is a one-month supply if you follow the recommended dose of 6x caps/ day.

For comparison sake, these are the individual supplements I previously purchased:
View attachment 184431

I’ve included a cost breakdown. Each one of these containers would last me 30-60 days (not a long time). You can always add your own supps to your daily routine to suit your needs beyond what the stack covers as I do, and even then, still save on resources.

View attachment 184447

PLUS if you ask nicely, Logan may throw in some jellybeans too
View attachment 184446

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

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 117.5 x12 for 2+ 2 second hold at the top of each rep ( 1 rep set 2) + (1) 80kg for 1+1/4 reps. Next session we try for 120kg/ 3PPS - if you’ve got the plate loaded ‘booty builder’ glute drive at your gym, you’ll know that this is no mean feat
• DB BSS (contralateral hold): 40kg for 2 sets 15, 14 reps ( 1 rep/ set)
• DB uni-lateral (b-stance) RDL: 36kg DBs for 2 sets of 12 (substituted for DB RDLs so I can keep progressing) - I place a wedge under my toes of the front foot to increase glute/ hamstring engagement - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get a better hip hinge
• Glute Reverse Hyperextension: (2) 42.5kg for 15, 14 ( 1 rep/ set) - I use the smith machine to do this, has enabled me to keep progressing this lift
• Abduction Machine: 95kg for 2 sets of 15, 12 ( 4kg for set 2)
• Glute Kickback: 21kg for 2x12( 3.5kg for set 2) - I use a step under my non-working leg & set the cable a little higher than the lowest notch to get a deeper stretch & time under tension, which also prevents any dragging of the working leg

Still progressing my training despite being AAS free for some time now. I don’t see it as reason to train with any less intensity.

PHYSIQUE UPDATE
Last week’s rear shot.
View attachment 184450

My one ‘sit down’ coffee for the week. So nice (& no I don’t track it).
View attachment 184432

I like the little coffee mocha thing you put together and I like that you did it heart-shaped. You have a gift for showing off your different foods and drinks you put together. @Alice_In_Ironland

 

[ballin2504]

Hi hello

Update: 17/2/2026

Today’s weight: 63.3kg
BP: 113/70
FBG: 4.3

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

INPUT
Training Day Calories: 2960 (425 C/ 180 P/ 60 F)
Non-training day Calories: 2660 (350 C/ 180 P/ 60F)
Fluid: 4.5-5L of water daily

Carb intake is HIGH but glucose management is looking GOOD based on fasted readings & lab results.

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

View attachment 184449

A breakdown of the supplements that make up the @RGSX for HER all-in-one Elite Health Stack:

1. Vitamin C
   • Immune function
   • Promotes collagen production
   • Antioxidant protection
   • Aids iron absorption
2. Vitamin D3
   • Supports bone health
   • Immune function
   • Mood support
   • Aids calcium absorption
3. Vitamin K2
   • Aids calcium absorption
   • Supports cardiovascular health
   • Works synergistically with Vitamin D3
4. Vitamin B1
   • Supports energy metabolism
   • Promotes nervous system function
5. Vitamin B6
   • Supports brain health
   • Aids neurotransmitter production
   • Regulates homocysteine levels
6. Folate
   • DNA synthesis
   • Essential for cell division
7. Vitamin B12
   • Nerve function
   • Red blood cell formation
   • Energy production
8. Biotin
   • Hair, skin, and nail health
   • Aids metabolism of fats & carbohydrates
9. Magnesium
   • Muscle relaxation
   • Sleep quality
10. Zinc
    • Immune support
    • Hormone regulation
11. Selenium (as Chelate)
    • Antioxidant support
    • Thyroid function
    • Immune health
12. N-Acetyl L-Cysteine (NAC)
    • Glutathione production
    • Liver detox
    • Respiratory health
13. L-Taurine
    • Heart health
    • Nervous system support
    • Electrolyte balance
14. L-Glutathione
    • Supports detoxification
    • Immune support
15. CoQ10
    • Supports cellular energy (ATP production)
    • Heart health
    • Antioxidant protection
16. Calcium D-Glucarate
    • Liver detox
    • Estrogen metabolism
17. Diindolylmethane (DIM)
    • Estrogen balance
    • Hormone metabolism
18. Omega-3 (DHA)
    • Brain health
    • Heart health
    • Anti-inflammatory
19. Astragalus Root Extract
    • Immune support
    • Adaptogenic properties
    • Anti-aging support
20. Hawthorn Berry Extract
    • Heart health
    • Circulation
    • Antioxidant properties
21. Ashwagandha
    • Stress reduction (adaptogen)
    • Cortisol balance
    • Sleep and mood
22. Silica (from Bamboo)
    • Hair, skin, and nail strength
    • Bone health
23. Black Pepper Extract
    • Enhances nutrient absorption
    • Digestive support

@RGSX line of all-in-one supplement stacks are a HUGE time & money saver. Each one is a one-month supply if you follow the recommended dose of 6x caps/ day.

For comparison sake, these are the individual supplements I previously purchased:
View attachment 184431

I’ve included a cost breakdown. Each one of these containers would last me 30-60 days (not a long time). You can always add your own supps to your daily routine to suit your needs beyond what the stack covers as I do, and even then, still save on resources.

View attachment 184447

PLUS if you ask nicely, Logan may throw in some jellybeans too
View attachment 184446

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

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 117.5 x12 for 2+ 2 second hold at the top of each rep ( 1 rep set 2) + (1) 80kg for 1+1/4 reps. Next session we try for 120kg/ 3PPS - if you’ve got the plate loaded ‘booty builder’ glute drive at your gym, you’ll know that this is no mean feat
• DB BSS (contralateral hold): 40kg for 2 sets 15, 14 reps ( 1 rep/ set)
• DB uni-lateral (b-stance) RDL: 36kg DBs for 2 sets of 12 (substituted for DB RDLs so I can keep progressing) - I place a wedge under my toes of the front foot to increase glute/ hamstring engagement - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get a better hip hinge
• Glute Reverse Hyperextension: (2) 42.5kg for 15, 14 ( 1 rep/ set) - I use the smith machine to do this, has enabled me to keep progressing this lift
• Abduction Machine: 95kg for 2 sets of 15, 12 ( 4kg for set 2)
• Glute Kickback: 21kg for 2x12( 3.5kg for set 2) - I use a step under my non-working leg & set the cable a little higher than the lowest notch to get a deeper stretch & time under tension, which also prevents any dragging of the working leg

Still progressing my training despite being AAS free for some time now. I don’t see it as reason to train with any less intensity.

PHYSIQUE UPDATE
Last week’s rear shot.
View attachment 184450

My one ‘sit down’ coffee for the week. So nice (& no I don’t track it).
View attachment 184432

@Alice_In_Ironland very nice update. Love the supplement list you have. It’s definitely expensive but worth it.

 

[Sheshredz]

Firstly. I’m super jealous your jelly bean packet had more than one black jelly bean.
Divisive but I’m 100% a black jelly bean gal!!

Training looks amazing! Epic work on progressing up weight! Those are some SERIOUS lifts right there

Im sorry, what?

NO ONE likes those nasty things!

 

[Alice_In_Ironland]

Hi hello

Update: 19/2/2026

Today’s weight: 64.4kg
BP: 108/67
FBG: 4.5

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

INPUT
I’ve officially joined the 3000 calorie (plus) club: body is absolutely CHEWING through food at the moment

Training Day Calories Increased: 3160 (475 C/ 180 P/ 60 F)
Previously: 2960 (425 C/ 180 P/ 60 F)

Non-training day Calories Increased: 2760 (375 C/ 180 P/ 60F)
Previously: 2660 (350 C/ 180 P/ 60F)

Fluid: 4.5-5L of water daily

Carb intake is still CLIMBING but blood glucose management is looking GOOD.

The additional carbs have been split between my pre-, intra-, and post-training meals. No changes to carb sources, just increased quantity.

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

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

TRAINING
DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36kg x8 ( 1.25kg); 32.5kg x11 (unchanged)
• DB Lateral raise (seated): 7kg for 2 sets of 12,11 (unchanged)
• Lying (bench) cable X lateral raise: 6.875kg/ side x10, 6.25 kg/ side x15 ( .625kg set 1)
• Rear delt machine: 3 sets - 25kg x12, 25kg x12, 22.5kg x15 ( 5kg/ set)
• Wide grip lat pulldown (with neutral grip attachment): 55kg for 2 sets of 12,10 (unchanged)
• Cable row (with neutral grip attachment): 55kg for 2x12 (unchanged)

It was raining so I ate my post-WO meal inside the gym today (125g CoR, 25g WPI, 50g fruit - 598 cal: 35P/ 1F/ 110C)

PHYSIQUE UPDATE
This week’s check-in photos taken flat & fasted this AM.

Composition remains in a GOOD spot & this is very much helped by the lipolytic benefits of @Sassy's Pharmaceuticals HGH

 

[Alice_In_Ironland]

Im sorry, what?

NO ONE likes those nasty things!

Hahaha, sorry @Sheshredz but I have to side with @Panda22 on this one - I too am partial to a black jellybean

 

[Doctakay]

Such a grouse log Sister.

Killer physique, workout volume is awesome and your BG is rock solid stable. (I havent seen numbers like that for a minute hey)

Makes me wana do so much better than what I'm currently doing with my log, training and nutrition.

And yeah nah, I love the black jelly beans too aye.

 

[rizzlekdizzle]

Im sorry, what?

NO ONE likes those nasty things!

I'm with you @Sheshredz
I don't even know why they make them that flavour!

 

[Panda22]

Hahaha, sorry @Sheshredz but I have to side with @Panda22 on this one - I too am partial to a black jellybean

We’re growing in numbers @Sheshredz !!

Maybe Logan can start separating our jelly beans for us

 

[Sheshredz]

We’re growing in numbers @Sheshredz !!

Maybe Logan can start separating our jelly beans for us

I feel like the last remaining human in a zombie movie

 

[Dreamer]

Black jelly beans are the best ones, your all wrong

 

[Kopite67]

Hi hello

Update: 19/2/2026

Today’s weight: 64.4kg
BP: 108/67
FBG: 4.5
View attachment 185730

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

INPUT
I’ve officially joined the 3000 calorie (plus) club: body is absolutely CHEWING through food at the moment

Training Day Calories Increased: 3160 (475 C/ 180 P/ 60 F)
Previously: 2960 (425 C/ 180 P/ 60 F)

Non-training day Calories Increased: 2760 (375 C/ 180 P/ 60F)
Previously: 2660 (350 C/ 180 P/ 60F)

Fluid: 4.5-5L of water daily

Carb intake is still CLIMBING but blood glucose management is looking GOOD.

The additional carbs have been split between my pre-, intra-, and post-training meals. No changes to carb sources, just increased quantity.

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

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps
View attachment 185753

TRAINING
DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36kg x8 ( 1.25kg); 32.5kg x11 (unchanged)
• DB Lateral raise (seated): 7kg for 2 sets of 12,11 (unchanged)
• Lying (bench) cable X lateral raise: 6.875kg/ side x10, 6.25 kg/ side x15 ( .625kg set 1)
• Rear delt machine: 3 sets - 25kg x12, 25kg x12, 22.5kg x15 ( 5kg/ set)
• Wide grip lat pulldown (with neutral grip attachment): 55kg for 2 sets of 12,10 (unchanged)
• Cable row (with neutral grip attachment): 55kg for 2x12 (unchanged)

It was raining so I ate my post-WO meal inside the gym today (125g CoR, 25g WPI, 50g fruit - 598 cal: 35P/ 1F/ 110C)
View attachment 185735

PHYSIQUE UPDATE
This week’s check-in photos taken flat & fasted this AM.
View attachment 185737
View attachment 185747

Composition remains in a GOOD spot & this is very much helped by the lipolytic benefits of @Sassy's Pharmaceuticals HGH

Damn, 3000+ calories, that is serious intake. Shows that if everything is on point health wise, like yours is, your body will utilise that fuel everytime for beneficial effects.
Getting great shape in the calves and there is definitely a greater quad sweep evident. Looking awesome sister.

 

[Alice_In_Ironland]

Damn, 3000+ calories, that is serious intake. Shows that if everything is on point health wise, like yours is, your body will utilise that fuel everytime for beneficial effects.
Getting great shape in the calves and there is definitely a greater quad sweep evident. Looking awesome sister.

Thank you have started to put the seat back further on the leg extension to hit the rec fems a bit more. Happy to hear from someone else that it seems to be working!

 

[Demon_throne]

Hi hello

Update: 19/2/2026

Today’s weight: 64.4kg
BP: 108/67
FBG: 4.5
View attachment 185730

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

INPUT
I’ve officially joined the 3000 calorie (plus) club: body is absolutely CHEWING through food at the moment

Training Day Calories Increased: 3160 (475 C/ 180 P/ 60 F)
Previously: 2960 (425 C/ 180 P/ 60 F)

Non-training day Calories Increased: 2760 (375 C/ 180 P/ 60F)
Previously: 2660 (350 C/ 180 P/ 60F)

Fluid: 4.5-5L of water daily

Carb intake is still CLIMBING but blood glucose management is looking GOOD.

The additional carbs have been split between my pre-, intra-, and post-training meals. No changes to carb sources, just increased quantity.

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

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps
View attachment 185753

TRAINING
DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36kg x8 ( 1.25kg); 32.5kg x11 (unchanged)
• DB Lateral raise (seated): 7kg for 2 sets of 12,11 (unchanged)
• Lying (bench) cable X lateral raise: 6.875kg/ side x10, 6.25 kg/ side x15 ( .625kg set 1)
• Rear delt machine: 3 sets - 25kg x12, 25kg x12, 22.5kg x15 ( 5kg/ set)
• Wide grip lat pulldown (with neutral grip attachment): 55kg for 2 sets of 12,10 (unchanged)
• Cable row (with neutral grip attachment): 55kg for 2x12 (unchanged)

It was raining so I ate my post-WO meal inside the gym today (125g CoR, 25g WPI, 50g fruit - 598 cal: 35P/ 1F/ 110C)
View attachment 185735

PHYSIQUE UPDATE
This week’s check-in photos taken flat & fasted this AM.
View attachment 185737
View attachment 185747

Composition remains in a GOOD spot & this is very much helped by the lipolytic benefits of @Sassy's Pharmaceuticals HGH

Amazing update like always. How are you finding the "HER" so far? Thinking about getting some for the other half

 

[Pigsy]

Hahaha, sorry @Sheshredz but I have to side with @Panda22 on this one - I too am partial to a black jellybean

Love some HGH. Working very well for you

 

[Yuri]

Killer work sister

 

[Alice_In_Ironland]

Amazing update like always. How are you finding the "HER" so far? Thinking about getting some for the other half

I’m enjoying it so far! Has let me cut down on the number of pills I’m taking. Some of the supps in the formula I wasn’t taking beforehand, but I’ve seen improvements in mood/ stress/ inflammation/ skin+hair - via the Zinc, ashwagandha, silica, DIM, biotin, folate. They’re all things I wanted to take beforehand but didn’t do so simply for the reason that it would be at least another 6 pills to swallow. But with this stack it’s just 6 pills in total

 

[Demon_throne]

I’m enjoying it so far! Has let me cut down on the number of pills I’m taking. Some of the supps in the formula I wasn’t taking beforehand, but I’ve seen improvements in mood/ stress/ inflammation/ skin+hair - via the Zinc, ashwagandha, silica, DIM, biotin, folate. They’re all things I wanted to take beforehand but didn’t do so simply for the reason that it would be at least another 6 pills to swallow. But with this stack it’s just 6 pills in total

6 pills that's less then my other half's day1 stack ahah

 

[Pigsy]

6 pills that's less then my other half's day1 stack ahah

Looks like a very well thoughtout product