Female Log Retatrutide and HGH cycle Log - Female

[RogueCherry]

Welcome to my little part of this space

About Me:

I am a 38 year old mum of 3, wife of 1 and full time woman on a mission to stay fit and healthy with my family. Have always had an interest in fitness and activities that relate to staying fit. Outdoor adventures are my main interests. Then life happens and you become busy and have babies and love sweet treats and your health and fitness slip away. Over the last year I have slowly carved out more intentional space to regain my fitness and achieve some goals in this area. It helps that I have been supported and motived by @roguepineapple and his fitness goals.

Together we have ventured on this journey. Supporting, guiding, and educating each other along the way. My biggest goal is to achieve a strong athletic body, maintaining healthy nutrition that sustains my body in all its functions. To improve my mobility and longevity for all our adventures

Startings Stats:

Height: 164cm
Weight: 57kg
Body Fat: 29% (according to my dexa scan)

Nutrition:

Currently aiming for 1600-1800 Calories

Nutrition is my biggest weakness. Both in consisting reaching my calories and logging them. I aim to first stay consistent in logging and then get down to the nitty gritty of hitting macros.

Training:

Steps: Consistently hit 10,000+
Weight Training: 3 - 4 days a week (2 days upper body & 3 days lower/core)
Integrating Pilates soon.

Lifestyle:

Moderate activity level.
High stress desk job.
Busy & fun mum life.

Sleep: 6 hours.

Peds:

NAD+ (20mg - Monday/Wednesday/Friday)
I do not feel any dramatic changes, however, have noticed that the 2:30pm crash has vanished (I was a serial afternoon napper). Energy is sustained throughout the day up until 7pm.

Reta (1mg per week. Increasing if required depending on feel) SPONSORED: @OneStopShop
Have only recently started. A decrease in appetite. Mainly looking to see if it has a fat burning effect on my belly.

HgH (1iu nightly) SPONSORED: @Norvex
Have started this only recently... Looking forward to how my recovery and sleep changes over time on this! I have been on genotropin pens for over three months prior to making the switch to @Norve's Gh.

Supplements:

Iron supplement - I do not store it in my body.
Vitamin D - Deficient

_________________________________________________________________________________________________________________________________________________

Looking forward to tracking my results, joining this community and growing my knowledge. Perhaps even smashing @roguepineapple on our in house challenges

Will get some past photos of where I started a year ago and where I am at now.

Thanks for stopping by

 

[LevButlerov]

Welcome to my little part of this space

About Me:

I am a 38 year old mum of 3, wife of 1 and full time woman on a mission to stay fit and healthy with my family. Have always had an interest in fitness and activities that relate to staying fit. Outdoor adventures are my main interests. Then life happens and you become busy and have babies and love sweet treats and your health and fitness slip away. Over the last year I have slowly carved out more intentional space to regain my fitness and achieve some goals in this area. It helps that I have been supported and motived by @roguepineapple and his fitness goals.

Together we have ventured on this journey. Supporting, guiding, and educating each other along the way. My biggest goal is to achieve a strong athletic body, maintaining healthy nutrition that sustains my body in all its functions. To improve my mobility and longevity for all our adventures

Startings Stats:

Height: 164cm
Weight: 57kg
Body Fat: 29% (according to my dexa scan)

Nutrition:

Currently aiming for 1600-1800 Calories

Nutrition is my biggest weakness. Both in consisting reaching my calories and logging them. I aim to first stay consistent in logging and then get down to the nitty gritty of hitting macros.

Training:

Steps: Consistently hit 10,000+
Weight Training: 3 - 4 days a week (2 days upper body & 3 days lower/core)
Integrating Pilates soon.

Lifestyle:

Moderate activity level.
High stress desk job.
Busy & fun mum life.

Sleep: 6 hours.

Peds:

NAD+ (20mg - Monday/Wednesday/Friday)
I do not feel any dramatic changes, however, have noticed that the 2:30pm crash has vanished (I was a serial afternoon napper). Energy is sustained throughout the day up until 7pm.

Reta (1mg per week. Increasing if required depending on feel) SPONSORED: @OneStopShop
Have only recently started. A decrease in appetite. Mainly looking to see if it has a fat burning effect on my belly.

HgH (1iu nightly) SPONSORED: @Norvex
Have started this only recently... Looking forward to how my recovery and sleep changes over time on this! I have been on genotropin pens for over three months prior to making the switch to @Norve's Gh.

Supplements:

Iron supplement - I do not store it in my body.
Vitamin D - Deficient

_________________________________________________________________________________________________________________________________________________

Looking forward to tracking my results, joining this community and growing my knowledge. Perhaps even smashing @roguepineapple on our in house challenges

Will get some past photos of where I started a year ago and where I am at now.

Thanks for stopping by

welcome @RogueCherry thank your for sharing, please add pics of you face blurred so we can see your base and understand you, and get your log approved

 

[Norvex]

Awesome intro and great work! I know you two are going to kill it! Welcome to the Evo family

 

[OneStopShop]

Welcome to my little part of this space

About Me:

I am a 38 year old mum of 3, wife of 1 and full time woman on a mission to stay fit and healthy with my family. Have always had an interest in fitness and activities that relate to staying fit. Outdoor adventures are my main interests. Then life happens and you become busy and have babies and love sweet treats and your health and fitness slip away. Over the last year I have slowly carved out more intentional space to regain my fitness and achieve some goals in this area. It helps that I have been supported and motived by @roguepineapple and his fitness goals.

Together we have ventured on this journey. Supporting, guiding, and educating each other along the way. My biggest goal is to achieve a strong athletic body, maintaining healthy nutrition that sustains my body in all its functions. To improve my mobility and longevity for all our adventures

Startings Stats:

Height: 164cm
Weight: 57kg
Body Fat: 29% (according to my dexa scan)

Nutrition:

Currently aiming for 1600-1800 Calories

Nutrition is my biggest weakness. Both in consisting reaching my calories and logging them. I aim to first stay consistent in logging and then get down to the nitty gritty of hitting macros.

Training:

Steps: Consistently hit 10,000+
Weight Training: 3 - 4 days a week (2 days upper body & 3 days lower/core)
Integrating Pilates soon.

Lifestyle:

Moderate activity level.
High stress desk job.
Busy & fun mum life.

Sleep: 6 hours.

Peds:

NAD+ (20mg - Monday/Wednesday/Friday)
I do not feel any dramatic changes, however, have noticed that the 2:30pm crash has vanished (I was a serial afternoon napper). Energy is sustained throughout the day up until 7pm.

Reta (1mg per week. Increasing if required depending on feel) SPONSORED: @OneStopShop
Have only recently started. A decrease in appetite. Mainly looking to see if it has a fat burning effect on my belly.

HgH (1iu nightly) SPONSORED: @Norvex
Have started this only recently... Looking forward to how my recovery and sleep changes over time on this! I have been on genotropin pens for over three months prior to making the switch to @Norve's Gh.

Supplements:

Iron supplement - I do not store it in my body.
Vitamin D - Deficient

_________________________________________________________________________________________________________________________________________________

Looking forward to tracking my results, joining this community and growing my knowledge. Perhaps even smashing @roguepineapple on our in house challenges

Will get some past photos of where I started a year ago and where I am at now.

Thanks for stopping by

Awesome write up. Cant wait to watch you transform your figure! Welcome

 

[Pigsy]

Welcome to my little part of this space

About Me:

I am a 38 year old mum of 3, wife of 1 and full time woman on a mission to stay fit and healthy with my family. Have always had an interest in fitness and activities that relate to staying fit. Outdoor adventures are my main interests. Then life happens and you become busy and have babies and love sweet treats and your health and fitness slip away. Over the last year I have slowly carved out more intentional space to regain my fitness and achieve some goals in this area. It helps that I have been supported and motived by @roguepineapple and his fitness goals.

Together we have ventured on this journey. Supporting, guiding, and educating each other along the way. My biggest goal is to achieve a strong athletic body, maintaining healthy nutrition that sustains my body in all its functions. To improve my mobility and longevity for all our adventures

Startings Stats:

Height: 164cm
Weight: 57kg
Body Fat: 29% (according to my dexa scan)

Nutrition:

Currently aiming for 1600-1800 Calories

Nutrition is my biggest weakness. Both in consisting reaching my calories and logging them. I aim to first stay consistent in logging and then get down to the nitty gritty of hitting macros.

Training:

Steps: Consistently hit 10,000+
Weight Training: 3 - 4 days a week (2 days upper body & 3 days lower/core)
Integrating Pilates soon.

Lifestyle:

Moderate activity level.
High stress desk job.
Busy & fun mum life.

Sleep: 6 hours.

Peds:

NAD+ (20mg - Monday/Wednesday/Friday)
I do not feel any dramatic changes, however, have noticed that the 2:30pm crash has vanished (I was a serial afternoon napper). Energy is sustained throughout the day up until 7pm.

Reta (1mg per week. Increasing if required depending on feel) SPONSORED: @OneStopShop
Have only recently started. A decrease in appetite. Mainly looking to see if it has a fat burning effect on my belly.

HgH (1iu nightly) SPONSORED: @Norvex
Have started this only recently... Looking forward to how my recovery and sleep changes over time on this! I have been on genotropin pens for over three months prior to making the switch to @Norve's Gh.

Supplements:

Iron supplement - I do not store it in my body.
Vitamin D - Deficient

_________________________________________________________________________________________________________________________________________________

Looking forward to tracking my results, joining this community and growing my knowledge. Perhaps even smashing @roguepineapple on our in house challenges

Will get some past photos of where I started a year ago and where I am at now.

Thanks for stopping by

Welcome to logging on EVO. Will follow-up this journey cloesly

 

[RogueCherry]

Hey all!
I have been flat out with work and back to school fun. Just dropping my pics
I’ll update my log with my training and nutrition when I have stopped running myself off my feet! Argh!

P.S excuse the tan line hahaha. A beach day is in order or someone hit me with some MT2.

 

[RogueCherry]

Awesome intro and great work! I know you two are going to kill it! Welcome to the Evo family

Thank you!!!

 

[RogueCherry]

Awesome write up. Cant wait to watch you transform your figure! Welcome

I can’t wait to see how the Reta goes! Thank you

 

[OneStopShop]

I can’t wait to see how the Reta goes! Thank you

I will talk with @roguepineapple to organize a free vial of MT2 for you

 

[Allupfromhere]

Welcome to my little part of this space

About Me:

I am a 38 year old mum of 3, wife of 1 and full time woman on a mission to stay fit and healthy with my family. Have always had an interest in fitness and activities that relate to staying fit. Outdoor adventures are my main interests. Then life happens and you become busy and have babies and love sweet treats and your health and fitness slip away. Over the last year I have slowly carved out more intentional space to regain my fitness and achieve some goals in this area. It helps that I have been supported and motived by @roguepineapple and his fitness goals.

Together we have ventured on this journey. Supporting, guiding, and educating each other along the way. My biggest goal is to achieve a strong athletic body, maintaining healthy nutrition that sustains my body in all its functions. To improve my mobility and longevity for all our adventures

Startings Stats:

Height: 164cm
Weight: 57kg
Body Fat: 29% (according to my dexa scan)

Nutrition:

Currently aiming for 1600-1800 Calories

Nutrition is my biggest weakness. Both in consisting reaching my calories and logging them. I aim to first stay consistent in logging and then get down to the nitty gritty of hitting macros.

Training:

Steps: Consistently hit 10,000+
Weight Training: 3 - 4 days a week (2 days upper body & 3 days lower/core)
Integrating Pilates soon.

Lifestyle:

Moderate activity level.
High stress desk job.
Busy & fun mum life.

Sleep: 6 hours.

Peds:

NAD+ (20mg - Monday/Wednesday/Friday)
I do not feel any dramatic changes, however, have noticed that the 2:30pm crash has vanished (I was a serial afternoon napper). Energy is sustained throughout the day up until 7pm.

Reta (1mg per week. Increasing if required depending on feel) SPONSORED: @OneStopShop
Have only recently started. A decrease in appetite. Mainly looking to see if it has a fat burning effect on my belly.

HgH (1iu nightly) SPONSORED: @Norvex
Have started this only recently... Looking forward to how my recovery and sleep changes over time on this! I have been on genotropin pens for over three months prior to making the switch to @Norve's Gh.

Supplements:

Iron supplement - I do not store it in my body.
Vitamin D - Deficient

_________________________________________________________________________________________________________________________________________________

Looking forward to tracking my results, joining this community and growing my knowledge. Perhaps even smashing @roguepineapple on our in house challenges

Will get some past photos of where I started a year ago and where I am at now.

Thanks for stopping by

Love this!! Awesome stuff from you and @roguepineapple

This is seriously powerful to see.
My wife and I are on the same journey. Kids are at a great age, and we both made the decision to take back control of our health and our bodies. I definitely had a bit more work to do than she did (basically none ), but that’s part of the fun.

The best part? You get to drive each other forward. That’s the ultimate team.
You’ll both understand the peaks and troughs that come with a fitness journey, while still juggling parenthood, work, and real life. Being able to bounce off each other, push when needed, and support one another when the pressure’s on is huge.

You’ll quickly realise how powerful it is to truly show up for each other, not just when things are tough, but when things are absolutely flying too.

Massive respect to you both. Can’t wait to follow your journeys and see this new Evo power couple in action

 

[LevButlerov]

Hey all!
I have been flat out with work and back to school fun. Just dropping my pics
I’ll update my log with my training and nutrition when I have stopped running myself off my feet! Argh!

P.S excuse the tan line hahaha. A beach day is in order or someone hit me with some MT2.
View attachment 171359View attachment 171360

Welcome to my little part of this space

About Me:

I am a 38 year old mum of 3, wife of 1 and full time woman on a mission to stay fit and healthy with my family. Have always had an interest in fitness and activities that relate to staying fit. Outdoor adventures are my main interests. Then life happens and you become busy and have babies and love sweet treats and your health and fitness slip away. Over the last year I have slowly carved out more intentional space to regain my fitness and achieve some goals in this area. It helps that I have been supported and motived by @roguepineapple and his fitness goals.

Together we have ventured on this journey. Supporting, guiding, and educating each other along the way. My biggest goal is to achieve a strong athletic body, maintaining healthy nutrition that sustains my body in all its functions. To improve my mobility and longevity for all our adventures

Startings Stats:

Height: 164cm
Weight: 57kg
Body Fat: 29% (according to my dexa scan)

Nutrition:

Currently aiming for 1600-1800 Calories

Nutrition is my biggest weakness. Both in consisting reaching my calories and logging them. I aim to first stay consistent in logging and then get down to the nitty gritty of hitting macros.

Training:

Steps: Consistently hit 10,000+
Weight Training: 3 - 4 days a week (2 days upper body & 3 days lower/core)
Integrating Pilates soon.

Lifestyle:

Moderate activity level.
High stress desk job.
Busy & fun mum life.

Sleep: 6 hours.

Peds:

NAD+ (20mg - Monday/Wednesday/Friday)
I do not feel any dramatic changes, however, have noticed that the 2:30pm crash has vanished (I was a serial afternoon napper). Energy is sustained throughout the day up until 7pm.

Reta (1mg per week. Increasing if required depending on feel) SPONSORED: @OneStopShop
Have only recently started. A decrease in appetite. Mainly looking to see if it has a fat burning effect on my belly.

HgH (1iu nightly) SPONSORED: @Norvex
Have started this only recently... Looking forward to how my recovery and sleep changes over time on this! I have been on genotropin pens for over three months prior to making the switch to @Norve's Gh.

Supplements:

Iron supplement - I do not store it in my body.
Vitamin D - Deficient

_________________________________________________________________________________________________________________________________________________

Looking forward to tracking my results, joining this community and growing my knowledge. Perhaps even smashing @roguepineapple on our in house challenges

Will get some past photos of where I started a year ago and where I am at now.

Thanks for stopping by

Good log start sister now @RogueCherry happy to see you share pics and you have a good base. I think you need to work on food and training updates please so we can see your progress sister.

 

[Sheshredz]

Welcome Sis!

Wow, you have a great base. Cannot tell for a second you've had 3 kids.

Go mumma go!

 

[Sheshredz]

I will talk with @roguepineapple to organize a free vial of MT2 for you

NOOOO

We have to stay OUT of the sun for skincare

 

[stevesmi]

Welcome to my little part of this space

About Me:

I am a 38 year old mum of 3, wife of 1 and full time woman on a mission to stay fit and healthy with my family. Have always had an interest in fitness and activities that relate to staying fit. Outdoor adventures are my main interests. Then life happens and you become busy and have babies and love sweet treats and your health and fitness slip away. Over the last year I have slowly carved out more intentional space to regain my fitness and achieve some goals in this area. It helps that I have been supported and motived by @roguepineapple and his fitness goals.

Together we have ventured on this journey. Supporting, guiding, and educating each other along the way. My biggest goal is to achieve a strong athletic body, maintaining healthy nutrition that sustains my body in all its functions. To improve my mobility and longevity for all our adventures

Startings Stats:

Height: 164cm
Weight: 57kg
Body Fat: 29% (according to my dexa scan)

Nutrition:

Currently aiming for 1600-1800 Calories

Nutrition is my biggest weakness. Both in consisting reaching my calories and logging them. I aim to first stay consistent in logging and then get down to the nitty gritty of hitting macros.

Training:

Steps: Consistently hit 10,000+
Weight Training: 3 - 4 days a week (2 days upper body & 3 days lower/core)
Integrating Pilates soon.

Lifestyle:

Moderate activity level.
High stress desk job.
Busy & fun mum life.

Sleep: 6 hours.

Peds:

NAD+ (20mg - Monday/Wednesday/Friday)
I do not feel any dramatic changes, however, have noticed that the 2:30pm crash has vanished (I was a serial afternoon napper). Energy is sustained throughout the day up until 7pm.

Reta (1mg per week. Increasing if required depending on feel) SPONSORED: @OneStopShop
Have only recently started. A decrease in appetite. Mainly looking to see if it has a fat burning effect on my belly.

HgH (1iu nightly) SPONSORED: @Norvex
Have started this only recently... Looking forward to how my recovery and sleep changes over time on this! I have been on genotropin pens for over three months prior to making the switch to @Norve's Gh.

Supplements:

Iron supplement - I do not store it in my body.
Vitamin D - Deficient

_________________________________________________________________________________________________________________________________________________

Looking forward to tracking my results, joining this community and growing my knowledge. Perhaps even smashing @roguepineapple on our in house challenges

Will get some past photos of where I started a year ago and where I am at now.

Thanks for stopping by

@RogueCherry nice to see another female log. We definitely need more females on here. I like how you lay out how you balance your family life with your training. It's not easy at all I know.

 

[2Thick]

Hey all!
I have been flat out with work and back to school fun. Just dropping my pics
I’ll update my log with my training and nutrition when I have stopped running myself off my feet! Argh!

P.S excuse the tan line hahaha. A beach day is in order or someone hit me with some MT2.
View attachment 171359View attachment 171360

Very hard to believe that you are a mother of three. I would have never guessed that. You look fantastic. @RogueCherry

 

[Mobster]

Love this!! Awesome stuff from you and @roguepineapple

This is seriously powerful to see.
My wife and I are on the same journey. Kids are at a great age, and we both made the decision to take back control of our health and our bodies. I definitely had a bit more work to do than she did (basically none ), but that’s part of the fun.

The best part? You get to drive each other forward. That’s the ultimate team.
You’ll both understand the peaks and troughs that come with a fitness journey, while still juggling parenthood, work, and real life. Being able to bounce off each other, push when needed, and support one another when the pressure’s on is huge.

You’ll quickly realise how powerful it is to truly show up for each other, not just when things are tough, but when things are absolutely flying too.

Massive respect to you both. Can’t wait to follow your journeys and see this new Evo power couple in action

Great post

 

[ROIDDERS]

I can’t wait to see how the Reta goes! Thank you

It really is a wonderful drug. @RogueCherry but you already have a very good body, so it's only going to make you even more lean.

 

[ceo]

Hey all!
I have been flat out with work and back to school fun. Just dropping my pics
I’ll update my log with my training and nutrition when I have stopped running myself off my feet! Argh!

P.S excuse the tan line hahaha. A beach day is in order or someone hit me with some MT2.
View attachment 171359View attachment 171360

@RogueCherry sister, you remind me a lot of my wife. She got a similar physique as you. You both super in shape

 

[Ulter]

Hey all!
I have been flat out with work and back to school fun. Just dropping my pics
I’ll update my log with my training and nutrition when I have stopped running myself off my feet! Argh!

P.S excuse the tan line hahaha. A beach day is in order or someone hit me with some MT2.
View attachment 171359View attachment 171360

This is a great start to this log. I used to be very anti-female bodybuilding. I still am in some ways. However, I'm warming up to it as time goes on. Maybe you can help push me over the edge. @RogueCherry

 

[ballin2504]

Hey all!
I have been flat out with work and back to school fun. Just dropping my pics
I’ll update my log with my training and nutrition when I have stopped running myself off my feet! Argh!

P.S excuse the tan line hahaha. A beach day is in order or someone hit me with some MT2.
View attachment 171359View attachment 171360

@roguecherey you have a great physique as it is. Can’t wait to see where to take this.

 

[BigVelvetG]

Hey all!
I have been flat out with work and back to school fun. Just dropping my pics
I’ll update my log with my training and nutrition when I have stopped running myself off my feet! Argh!

P.S excuse the tan line hahaha. A beach day is in order or someone hit me with some MT2.
View attachment 171359View attachment 171360

It will be exciting to watch your progress as you grow. Your base is strong and your potential is high.

 

[Kopite67]

Welcome to my little part of this space

About Me:

I am a 38 year old mum of 3, wife of 1 and full time woman on a mission to stay fit and healthy with my family. Have always had an interest in fitness and activities that relate to staying fit. Outdoor adventures are my main interests. Then life happens and you become busy and have babies and love sweet treats and your health and fitness slip away. Over the last year I have slowly carved out more intentional space to regain my fitness and achieve some goals in this area. It helps that I have been supported and motived by @roguepineapple and his fitness goals.

Together we have ventured on this journey. Supporting, guiding, and educating each other along the way. My biggest goal is to achieve a strong athletic body, maintaining healthy nutrition that sustains my body in all its functions. To improve my mobility and longevity for all our adventures

Startings Stats:

Height: 164cm
Weight: 57kg
Body Fat: 29% (according to my dexa scan)

Nutrition:

Currently aiming for 1600-1800 Calories

Nutrition is my biggest weakness. Both in consisting reaching my calories and logging them. I aim to first stay consistent in logging and then get down to the nitty gritty of hitting macros.

Training:

Steps: Consistently hit 10,000+
Weight Training: 3 - 4 days a week (2 days upper body & 3 days lower/core)
Integrating Pilates soon.

Lifestyle:

Moderate activity level.
High stress desk job.
Busy & fun mum life.

Sleep: 6 hours.

Peds:

NAD+ (20mg - Monday/Wednesday/Friday)
I do not feel any dramatic changes, however, have noticed that the 2:30pm crash has vanished (I was a serial afternoon napper). Energy is sustained throughout the day up until 7pm.

Reta (1mg per week. Increasing if required depending on feel) SPONSORED: @OneStopShop
Have only recently started. A decrease in appetite. Mainly looking to see if it has a fat burning effect on my belly.

HgH (1iu nightly) SPONSORED: @Norvex
Have started this only recently... Looking forward to how my recovery and sleep changes over time on this! I have been on genotropin pens for over three months prior to making the switch to @Norve's Gh.

Supplements:

Iron supplement - I do not store it in my body.
Vitamin D - Deficient

_________________________________________________________________________________________________________________________________________________

Looking forward to tracking my results, joining this community and growing my knowledge. Perhaps even smashing @roguepineapple on our in house challenges

Will get some past photos of where I started a year ago and where I am at now.

Thanks for stopping by

Nice start to the log sister. I look forward to following along on the journey

 

[waggat]

Welcome to my little part of this space

About Me:

I am a 38 year old mum of 3, wife of 1 and full time woman on a mission to stay fit and healthy with my family. Have always had an interest in fitness and activities that relate to staying fit. Outdoor adventures are my main interests. Then life happens and you become busy and have babies and love sweet treats and your health and fitness slip away. Over the last year I have slowly carved out more intentional space to regain my fitness and achieve some goals in this area. It helps that I have been supported and motived by @roguepineapple and his fitness goals.

Together we have ventured on this journey. Supporting, guiding, and educating each other along the way. My biggest goal is to achieve a strong athletic body, maintaining healthy nutrition that sustains my body in all its functions. To improve my mobility and longevity for all our adventures

Startings Stats:

Height: 164cm
Weight: 57kg
Body Fat: 29% (according to my dexa scan)

Nutrition:

Currently aiming for 1600-1800 Calories

Nutrition is my biggest weakness. Both in consisting reaching my calories and logging them. I aim to first stay consistent in logging and then get down to the nitty gritty of hitting macros.

Training:

Steps: Consistently hit 10,000+
Weight Training: 3 - 4 days a week (2 days upper body & 3 days lower/core)
Integrating Pilates soon.

Lifestyle:

Moderate activity level.
High stress desk job.
Busy & fun mum life.

Sleep: 6 hours.

Peds:

NAD+ (20mg - Monday/Wednesday/Friday)
I do not feel any dramatic changes, however, have noticed that the 2:30pm crash has vanished (I was a serial afternoon napper). Energy is sustained throughout the day up until 7pm.

Reta (1mg per week. Increasing if required depending on feel) SPONSORED: @OneStopShop
Have only recently started. A decrease in appetite. Mainly looking to see if it has a fat burning effect on my belly.

HgH (1iu nightly) SPONSORED: @Norvex
Have started this only recently... Looking forward to how my recovery and sleep changes over time on this! I have been on genotropin pens for over three months prior to making the switch to @Norve's Gh.

Supplements:

Iron supplement - I do not store it in my body.
Vitamin D - Deficient

_________________________________________________________________________________________________________________________________________________

Looking forward to tracking my results, joining this community and growing my knowledge. Perhaps even smashing @roguepineapple on our in house challenges

Will get some past photos of where I started a year ago and where I am at now.

Thanks for stopping by

Awesome start to your log!

Training looks good with 10k steps and 3-4 weight days per week.

Can you post your macros and typical meals?

Hey all!
I have been flat out with work and back to school fun. Just dropping my pics
I’ll update my log with my training and nutrition when I have stopped running myself off my feet! Argh!

P.S excuse the tan line hahaha. A beach day is in order or someone hit me with some MT2.
View attachment 171359View attachment 171360

Wow... if this is having three kids and letting yourself go then I can definitely see you building an impressive physique!

 

[Alice_In_Ironland]

Welcome! I think your starting point is great! Impressive that you’re a mum too, and working! I’m keen to learn about how you balance your health/ fitness goals with family & work responsibilities.
You’re paired with a great vendor & will have a lot of support from the community here too Keen to follow your journey!

 

[roguepineapple]

Love this!! Awesome stuff from you and @roguepineapple

This is seriously powerful to see.
My wife and I are on the same journey. Kids are at a great age, and we both made the decision to take back control of our health and our bodies. I definitely had a bit more work to do than she did (basically none ), but that’s part of the fun.

The best part? You get to drive each other forward. That’s the ultimate team.
You’ll both understand the peaks and troughs that come with a fitness journey, while still juggling parenthood, work, and real life. Being able to bounce off each other, push when needed, and support one another when the pressure’s on is huge.

You’ll quickly realise how powerful it is to truly show up for each other, not just when things are tough, but when things are absolutely flying too.

Massive respect to you both. Can’t wait to follow your journeys and see this new Evo power couple in action

Thanks mate! I love that she is finally on here as a form of motivation and accountability! The evo fam has been nothing but welcoming and supportive to me throughout my logging journey… so I know she will be in safe hands.

 

[RoySimpson]

Hey all!
I have been flat out with work and back to school fun. Just dropping my pics
I’ll update my log with my training and nutrition when I have stopped running myself off my feet! Argh!

P.S excuse the tan line hahaha. A beach day is in order or someone hit me with some MT2.
View attachment 171359View attachment 171360

@RogueCherry Keep on grinding! Keep the log coming!

 

[Tiger Salman Khan]

Welcome to my little part of this space

About Me:

I am a 38 year old mum of 3, wife of 1 and full time woman on a mission to stay fit and healthy with my family. Have always had an interest in fitness and activities that relate to staying fit. Outdoor adventures are my main interests. Then life happens and you become busy and have babies and love sweet treats and your health and fitness slip away. Over the last year I have slowly carved out more intentional space to regain my fitness and achieve some goals in this area. It helps that I have been supported and motived by @roguepineapple and his fitness goals.

Together we have ventured on this journey. Supporting, guiding, and educating each other along the way. My biggest goal is to achieve a strong athletic body, maintaining healthy nutrition that sustains my body in all its functions. To improve my mobility and longevity for all our adventures

Startings Stats:

Height: 164cm
Weight: 57kg
Body Fat: 29% (according to my dexa scan)

Nutrition:

Currently aiming for 1600-1800 Calories

Nutrition is my biggest weakness. Both in consisting reaching my calories and logging them. I aim to first stay consistent in logging and then get down to the nitty gritty of hitting macros.

Training:

Steps: Consistently hit 10,000+
Weight Training: 3 - 4 days a week (2 days upper body & 3 days lower/core)
Integrating Pilates soon.

Lifestyle:

Moderate activity level.
High stress desk job.
Busy & fun mum life.

Sleep: 6 hours.

Peds:

NAD+ (20mg - Monday/Wednesday/Friday)
I do not feel any dramatic changes, however, have noticed that the 2:30pm crash has vanished (I was a serial afternoon napper). Energy is sustained throughout the day up until 7pm.

Reta (1mg per week. Increasing if required depending on feel) SPONSORED: @OneStopShop
Have only recently started. A decrease in appetite. Mainly looking to see if it has a fat burning effect on my belly.

HgH (1iu nightly) SPONSORED: @Norvex
Have started this only recently... Looking forward to how my recovery and sleep changes over time on this! I have been on genotropin pens for over three months prior to making the switch to @Norve's Gh.

Supplements:

Iron supplement - I do not store it in my body.
Vitamin D - Deficient

_________________________________________________________________________________________________________________________________________________

Looking forward to tracking my results, joining this community and growing my knowledge. Perhaps even smashing @roguepineapple on our in house challenges

Will get some past photos of where I started a year ago and where I am at now.

Thanks for stopping by

@RogueCherry Good start to the log....looking forward to legit updates........

 

[Panda22]

Welcome to my little part of this space

About Me:

I am a 38 year old mum of 3, wife of 1 and full time woman on a mission to stay fit and healthy with my family. Have always had an interest in fitness and activities that relate to staying fit. Outdoor adventures are my main interests. Then life happens and you become busy and have babies and love sweet treats and your health and fitness slip away. Over the last year I have slowly carved out more intentional space to regain my fitness and achieve some goals in this area. It helps that I have been supported and motived by @roguepineapple and his fitness goals.

Together we have ventured on this journey. Supporting, guiding, and educating each other along the way. My biggest goal is to achieve a strong athletic body, maintaining healthy nutrition that sustains my body in all its functions. To improve my mobility and longevity for all our adventures

Startings Stats:

Height: 164cm
Weight: 57kg
Body Fat: 29% (according to my dexa scan)

Nutrition:

Currently aiming for 1600-1800 Calories

Nutrition is my biggest weakness. Both in consisting reaching my calories and logging them. I aim to first stay consistent in logging and then get down to the nitty gritty of hitting macros.

Training:

Steps: Consistently hit 10,000+
Weight Training: 3 - 4 days a week (2 days upper body & 3 days lower/core)
Integrating Pilates soon.

Lifestyle:

Moderate activity level.
High stress desk job.
Busy & fun mum life.

Sleep: 6 hours.

Peds:

NAD+ (20mg - Monday/Wednesday/Friday)
I do not feel any dramatic changes, however, have noticed that the 2:30pm crash has vanished (I was a serial afternoon napper). Energy is sustained throughout the day up until 7pm.

Reta (1mg per week. Increasing if required depending on feel) SPONSORED: @OneStopShop
Have only recently started. A decrease in appetite. Mainly looking to see if it has a fat burning effect on my belly.

HgH (1iu nightly) SPONSORED: @Norvex
Have started this only recently... Looking forward to how my recovery and sleep changes over time on this! I have been on genotropin pens for over three months prior to making the switch to @Norve's Gh.

Supplements:

Iron supplement - I do not store it in my body.
Vitamin D - Deficient

_________________________________________________________________________________________________________________________________________________

Looking forward to tracking my results, joining this community and growing my knowledge. Perhaps even smashing @roguepineapple on our in house challenges

Will get some past photos of where I started a year ago and where I am at now.

Thanks for stopping by

Welcome to the logs! You look amazing and sounds like you have a busy and wonderful life to match! Excited for you to hit your fitness goals

 

[rizzlekdizzle]

Great to see another female log starting up! You are going to look great (not that you don't already look great btw!)

 

[Oracle911]

great work will be following along, am curious about the NAD+ do you find a tonne of benefits or still too early to tell?

 

[RogueCherry]

I'm back... and I'm feeling low...
I have neglected my log since my intro as travels (work-related) saw me jetsetting across the country. I have eased back into training this week and started my routine once again, so I will be catching up on all your comments shortly. Thank you to those who have stopped by to check out my log already. All I can say is... school-aged kids and work/life balance is in disarray.

I'll drop my training diary and food log over the course of this week, and I would appreciate some input from you all.

Thanks for stopping by

 

[Kopite67]

I'm back... and I'm feeling low...
I have neglected my log since my intro as travels (work-related) saw me jetsetting across the country. I have eased back into training this week and started my routine once again, so I will be catching up on all your comments shortly. Thank you to those who have stopped by to check out my log already. All I can say is... school-aged kids and work/life balance is in disarray.

I'll drop my training diary and food log over the course of this week, and I would appreciate some input from you all.

Thanks for stopping by

Welcome back @RogueCherry . That you are low is not what we want to see. Evo is here for you and things will right themselves.

 

[LevButlerov]

I'm back... and I'm feeling low...
I have neglected my log since my intro as travels (work-related) saw me jetsetting across the country. I have eased back into training this week and started my routine once again, so I will be catching up on all your comments shortly. Thank you to those who have stopped by to check out my log already. All I can say is... school-aged kids and work/life balance is in disarray.

I'll drop my training diary and food log over the course of this week, and I would appreciate some input from you all.

Thanks for stopping by

welcome back to the EVO family @RogueCherry waiting to see you back and updating hard.

 

[RogueCherry]

Weekly Check In
Diet has been all over the place and I have been finding it difficult to get my regular meals in. I started my reta again (Monday) at 1mg p/w from @OneStopShop and felt a little nauseous upon injection, followed by some fatigue throughout the day.
I am working towards eating more consistently (this is a big struggle for me) to ensure I fuel my training/recovery! More importantly, if this doesn't happen, I know I won't be achieving my overall training goals.

What I typically eat in a day:

(5am) Fasted cardio (1hr - 1hr 20min walk) in a steady state .
After cardio I normally consume a coffee and a protein shake - just in time for the hustle and bustle of being a school bus,

8:45am to 9:30am - Gym

Post workout meal - Scrambled eggs (3 whole eggs), grilled tomato, multigrain toast, and a 500ml glass of pineapple juice.

12:30pm - 180g grilled chicken breast, with 150g rice or sweet potato and 100g broccoli.

3:00pm - I try and aim for another protein shake around this time with possibly a greek yoghurt and blue berries.

6:00pm - Normally another protein based meal (chicken or steak) with rice and vegetables.

I haven't been counting my macros consistently - @roguepineapple is always reminding me to do this every time, much to my disgust , but it is definitely something I need to do better moving forward.

Motivation in the gym this week has been a bit low, as I have struggled to get back into routine again.


Supplement/PED wise:

RETA from @OneStopShop - 1mg dose (started again on Monday) will stick to this dosage for another week and assess from there.

HGH from @Norvex - started again on Monday (1IU only pre bed).

NAD - started again on Monday (20mg M/W/F)

Next week's goals:
I am reprogramming my training over the weekend and will post details over the weekend.
Goals for next week will be to consistently log my macros and eat more often.

Thank you for stopping by

 

[RogueCherry]

welcome back to the EVO family @RogueCherry waiting to see you back and updating hard.

Thank you Lev.

 

[RogueCherry]

great work will be following along, am curious about the NAD+ do you find a tonne of benefits or still too early to tell?

Hey, just restarted my NAD again on Monday. I do get a little boost from taking it each day. But will definitely see how it goes longterm before sharing anything further.

 

[LevButlerov]

Thank you Lev.

EVO family support for you sister @RogueCherry

 

[LevButlerov]

Weekly Check In
Diet has been all over the place and I have been finding it difficult to get my regular meals in. I started my reta again (Monday) at 1mg p/w from @OneStopShop and felt a little nauseous upon injection, followed by some fatigue throughout the day.
I am working towards eating more consistently (this is a big struggle for me) to ensure I fuel my training/recovery! More importantly, if this doesn't happen, I know I won't be achieving my overall training goals.

What I typically eat in a day:

(5am) Fasted cardio (1hr - 1hr 20min walk) in a steady state .
After cardio I normally consume a coffee and a protein shake - just in time for the hustle and bustle of being a school bus,

8:45am to 9:30am - Gym

Post workout meal - Scrambled eggs (3 whole eggs), grilled tomato, multigrain toast, and a 500ml glass of pineapple juice.

12:30pm - 180g grilled chicken breast, with 150g rice or sweet potato and 100g broccoli.

3:00pm - I try and aim for another protein shake around this time with possibly a greek yoghurt and blue berries.

6:00pm - Normally another protein based meal (chicken or steak) with rice and vegetables.

I haven't been counting my macros consistently - @roguepineapple is always reminding me to do this every time, much to my disgust , but it is definitely something I need to do better moving forward.

Motivation in the gym this week has been a bit low, as I have struggled to get back into routine again.


Supplement/PED wise:

RETA from @OneStopShop - 1mg dose (started again on Monday) will stick to this dosage for another week and assess from there.

HGH from @Norvex - started again on Monday (1IU only pre bed).

NAD - started again on Monday (20mg M/W/F)

Next week's goals:
I am reprogramming my training over the weekend and will post details over the weekend.
Goals for next week will be to consistently log my macros and eat more often.

Thank you for stopping by

Staying stable waiting to see more food updates sister

 

[Kopite67]

Weekly Check In
Diet has been all over the place and I have been finding it difficult to get my regular meals in. I started my reta again (Monday) at 1mg p/w from @OneStopShop and felt a little nauseous upon injection, followed by some fatigue throughout the day.
I am working towards eating more consistently (this is a big struggle for me) to ensure I fuel my training/recovery! More importantly, if this doesn't happen, I know I won't be achieving my overall training goals.

What I typically eat in a day:

(5am) Fasted cardio (1hr - 1hr 20min walk) in a steady state .
After cardio I normally consume a coffee and a protein shake - just in time for the hustle and bustle of being a school bus,

8:45am to 9:30am - Gym

Post workout meal - Scrambled eggs (3 whole eggs), grilled tomato, multigrain toast, and a 500ml glass of pineapple juice.

12:30pm - 180g grilled chicken breast, with 150g rice or sweet potato and 100g broccoli.

3:00pm - I try and aim for another protein shake around this time with possibly a greek yoghurt and blue berries.

6:00pm - Normally another protein based meal (chicken or steak) with rice and vegetables.

I haven't been counting my macros consistently - @roguepineapple is always reminding me to do this every time, much to my disgust , but it is definitely something I need to do better moving forward.

Motivation in the gym this week has been a bit low, as I have struggled to get back into routine again.


Supplement/PED wise:

RETA from @OneStopShop - 1mg dose (started again on Monday) will stick to this dosage for another week and assess from there.

HGH from @Norvex - started again on Monday (1IU only pre bed).

NAD - started again on Monday (20mg M/W/F)

Next week's goals:
I am reprogramming my training over the weekend and will post details over the weekend.
Goals for next week will be to consistently log my macros and eat more often.

Thank you for stopping by

Really nice update @RogueCherry . Looks like a 2 steps back, full reset approach might be the best approach. I do this almost yearly where you just have to stop, take a weekend to reset your approach and priorities, then hit the go button. Evo Family love for you sister

 

[toddthelineman]

I'm back... and I'm feeling low...
I have neglected my log since my intro as travels (work-related) saw me jetsetting across the country. I have eased back into training this week and started my routine once again, so I will be catching up on all your comments shortly. Thank you to those who have stopped by to check out my log already. All I can say is... school-aged kids and work/life balance is in disarray.

I'll drop my training diary and food log over the course of this week, and I would appreciate some input from you all.

Thanks for stopping by

Traveling takes a lot out of you. You’ll feel better as you get back into your routine!

 

[Norvex]

Good job, we all go off track here and there but its good you're getting straight back on.
Keep up the good work, keen to see the next check in

 

[Alice_In_Ironland]

Weekly Check In
Diet has been all over the place and I have been finding it difficult to get my regular meals in. I started my reta again (Monday) at 1mg p/w from @OneStopShop and felt a little nauseous upon injection, followed by some fatigue throughout the day.
I am working towards eating more consistently (this is a big struggle for me) to ensure I fuel my training/recovery! More importantly, if this doesn't happen, I know I won't be achieving my overall training goals.

What I typically eat in a day:

(5am) Fasted cardio (1hr - 1hr 20min walk) in a steady state .
After cardio I normally consume a coffee and a protein shake - just in time for the hustle and bustle of being a school bus,

8:45am to 9:30am - Gym

Post workout meal - Scrambled eggs (3 whole eggs), grilled tomato, multigrain toast, and a 500ml glass of pineapple juice.

12:30pm - 180g grilled chicken breast, with 150g rice or sweet potato and 100g broccoli.

3:00pm - I try and aim for another protein shake around this time with possibly a greek yoghurt and blue berries.

6:00pm - Normally another protein based meal (chicken or steak) with rice and vegetables.

I haven't been counting my macros consistently - @roguepineapple is always reminding me to do this every time, much to my disgust , but it is definitely something I need to do better moving forward.

Motivation in the gym this week has been a bit low, as I have struggled to get back into routine again.


Supplement/PED wise:

RETA from @OneStopShop - 1mg dose (started again on Monday) will stick to this dosage for another week and assess from there.

HGH from @Norvex - started again on Monday (1IU only pre bed).

NAD - started again on Monday (20mg M/W/F)

Next week's goals:
I am reprogramming my training over the weekend and will post details over the weekend.
Goals for next week will be to consistently log my macros and eat more often.

Thank you for stopping by

Keen to see the new training programme keep going! Consistency is the key if eating enough is a struggle you could try a mix of carb powder & protein water - which you can just sip on in a water bottle throughout the day. Premium supps has a good value protein water, and I get my carb powder from Amazon (International protein brand).

 

[RogueCherry]

Keen to see the new training programme keep going! Consistency is the key if eating enough is a struggle you could try a mix of carb powder & protein water - which you can just sip on in a water bottle throughout the day. Premium supps has a good value protein water, and I get my carb powder from Amazon (International protein brand).

Thank you! I will check it out! Today has been a good macro day so far. Still early in the day and it's not over yet . So I could still have a blow out lol.

 

[RogueCherry]

@Alice_In_Ironland just working through the new program this week. Where you see 'banded' or random adduction/abduction exercises - they are on machines. I just couldn't find them in the PF app that I am using.
Interested to hear your thoughts and advice please .
I also throw in a circut session 1-2x a week, today's circut was:

15x cals on the assault bike
Sumo dummbell squats x10
Box step overs with burpees x10
GHD situps x10
Skipping x50
(Repeat for 5 rounds - 30 min time cap) - today I managed 27mins

Daily steps are 10k as well

Gym routines and home workouts programmed for this week onwards (progressive overload):

 

[Kopite67]

@Alice_In_Ironland just working through the new program this week. Where you see 'banded' or random adduction/abduction exercises - they are on machines. I just couldn't find them in the PF app that I am using.
Interested to hear your thoughts and advice please .
I also throw in a circut session 1-2x a week, today's circut was:

15x cals on the assault bike
Sumo dummbell squats x10
Box step overs with burpees x10
GHD situps x10
Skipping x50
(Repeat for 5 rounds - 30 min time cap) - today I managed 27mins

Daily steps are 10k as well

Gym routines and home workouts programmed for this week onwards (progressive overload):
View attachment 180932

View attachment 180933
View attachment 180934
View attachment 180935

Ton of work going on there to

 

[rizzlekdizzle]

@Alice_In_Ironland just working through the new program this week. Where you see 'banded' or random adduction/abduction exercises - they are on machines. I just couldn't find them in the PF app that I am using.
Interested to hear your thoughts and advice please .
I also throw in a circut session 1-2x a week, today's circut was:

15x cals on the assault bike
Sumo dummbell squats x10
Box step overs with burpees x10
GHD situps x10
Skipping x50
(Repeat for 5 rounds - 30 min time cap) - today I managed 27mins

Daily steps are 10k as well

Gym routines and home workouts programmed for this week onwards (progressive overload):
View attachment 180932

View attachment 180933
View attachment 180934
View attachment 180935

great program here roguecherry - the changes will come!

 

[Alice_In_Ironland]

@Alice_In_Ironland just working through the new program this week. Where you see 'banded' or random adduction/abduction exercises - they are on machines. I just couldn't find them in the PF app that I am using.
Interested to hear your thoughts and advice please .
I also throw in a circut session 1-2x a week, today's circut was:

15x cals on the assault bike
Sumo dummbell squats x10
Box step overs with burpees x10
GHD situps x10
Skipping x50
(Repeat for 5 rounds - 30 min time cap) - today I managed 27mins

Daily steps are 10k as well

Gym routines and home workouts programmed for this week onwards (progressive overload):
View attachment 180932

View attachment 180933
View attachment 180934
View attachment 180935

This is a such well-rounded program for a 4-day split! I think you’ll get really good results from your training if you stick with this program overtime

A couple of suggestions that you might find helpful:

For your glute day (day 2) you might like to start with the abduction and then move onto hip thrusts (since they’ll give you the most glute growth/ stimulus). Then doing the DB RDLs for exercise 3 is a good plan. Good idea to end with the hyperextensions and kickbacks. I would personally not do the squats on this day, and instead do another unilateral glute exercise like Bulgarians, Front foot elevated reverse lunges on the smith machine, or a glute step-up. Keep the pullthroughs if you personally enjoy doing them, otherwise if you’re short on time or energy that day you could drop them all together.

Day 4 looks good too, but I’d replace either goblet or sumo squats with a hamstring curl (lying or seated). I’d probably start with the adduction, leg extensions, and hamstring curl on this day before going into squats and Bulgarians to get the quads & hams activated.

 

[Kopite67]

This is a such well-rounded program for a 4-day split! I think you’ll get really good results from your training if you stick with this program overtime

A couple of suggestions that you might find helpful:

For your glute day (day 2) you might like to start with the abduction and then move onto hip thrusts (since they’ll give you the most glute growth/ stimulus). Then doing the DB RDLs for exercise 3 is a good plan. Good idea to end with the hyperextensions and kickbacks. I would personally not do the squats on this day, and instead do another unilateral glute exercise like Bulgarians, Front foot elevated reverse lunges on the smith machine, or a glute step-up. Keep the pullthroughs if you personally enjoy doing them, otherwise if you’re short on time or energy that day you could drop them all together.

Day 4 looks good too, but I’d replace either goblet or sumo squats with a hamstring curl (lying or seated). I’d probably start with the adduction, leg extensions, and hamstring curl on this day before going into squats and Bulgarians to get the quads & hams activated.

Those are pretty awesome training suggestions @Alice_In_Ironland . You certainly know your stuff sister

 

[LevButlerov]

@Alice_In_Ironland just working through the new program this week. Where you see 'banded' or random adduction/abduction exercises - they are on machines. I just couldn't find them in the PF app that I am using.
Interested to hear your thoughts and advice please .
I also throw in a circut session 1-2x a week, today's circut was:

15x cals on the assault bike
Sumo dummbell squats x10
Box step overs with burpees x10
GHD situps x10
Skipping x50
(Repeat for 5 rounds - 30 min time cap) - today I managed 27mins

Daily steps are 10k as well

Gym routines and home workouts programmed for this week onwards (progressive overload):
View attachment 180932

View attachment 180933
View attachment 180934
View attachment 180935

good lat pulls sister strong back

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

 

[codezz]

@Alice_In_Ironland just working through the new program this week. Where you see 'banded' or random adduction/abduction exercises - they are on machines. I just couldn't find them in the PF app that I am using.
Interested to hear your thoughts and advice please .
I also throw in a circut session 1-2x a week, today's circut was:

15x cals on the assault bike
Sumo dummbell squats x10
Box step overs with burpees x10
GHD situps x10
Skipping x50
(Repeat for 5 rounds - 30 min time cap) - today I managed 27mins

Daily steps are 10k as well

Gym routines and home workouts programmed for this week onwards (progressive overload):
View attachment 180932

View attachment 180933
View attachment 180934
View attachment 180935

Congratulations on ur sponsorship sister @RogueCherry great workouts too!!!!

 

[HarleyGuy]

@Alice_In_Ironland just working through the new program this week. Where you see 'banded' or random adduction/abduction exercises - they are on machines. I just couldn't find them in the PF app that I am using.
Interested to hear your thoughts and advice please .
I also throw in a circut session 1-2x a week, today's circut was:

15x cals on the assault bike
Sumo dummbell squats x10
Box step overs with burpees x10
GHD situps x10
Skipping x50
(Repeat for 5 rounds - 30 min time cap) - today I managed 27mins

Daily steps are 10k as well

Gym routines and home workouts programmed for this week onwards (progressive overload):
View attachment 180932

View attachment 180933
View attachment 180934
View attachment 180935

Nice workouts and welcome back! I like the pullthrough and the sumo squats!

You're looking great for a Mom of three, very impressive!

I'm back... and I'm feeling low...

No worries, welcome back! It's ebbs and flows just glad you're back.

What I typically eat in a day:

I haven't been counting my macros consistently

Maybe spend one day a week keeping track to give us a rough idea? We can start slow and over time you'll learn how to do it more often.

 

[Dreamer]

@Alice_In_Ironland just working through the new program this week. Where you see 'banded' or random adduction/abduction exercises - they are on machines. I just couldn't find them in the PF app that I am using.
Interested to hear your thoughts and advice please .
I also throw in a circut session 1-2x a week, today's circut was:

15x cals on the assault bike
Sumo dummbell squats x10
Box step overs with burpees x10
GHD situps x10
Skipping x50
(Repeat for 5 rounds - 30 min time cap) - today I managed 27mins

Daily steps are 10k as well

Gym routines and home workouts programmed for this week onwards (progressive overload):
View attachment 180932

View attachment 180933
View attachment 180934
View attachment 180935

Oh wow, that circuit work sounds brutal - I would struggle

 

[Yuri]

 

[RGSX]

@Alice_In_Ironland just working through the new program this week. Where you see 'banded' or random adduction/abduction exercises - they are on machines. I just couldn't find them in the PF app that I am using.
Interested to hear your thoughts and advice please .
I also throw in a circut session 1-2x a week, today's circut was:

15x cals on the assault bike
Sumo dummbell squats x10
Box step overs with burpees x10
GHD situps x10
Skipping x50
(Repeat for 5 rounds - 30 min time cap) - today I managed 27mins

Daily steps are 10k as well

Gym routines and home workouts programmed for this week onwards (progressive overload):
View attachment 180932

View attachment 180933
View attachment 180934
View attachment 180935

Solid workout! Great update to your log Sister

 

[waggat]

@Alice_In_Ironland just working through the new program this week. Where you see 'banded' or random adduction/abduction exercises - they are on machines. I just couldn't find them in the PF app that I am using.
Interested to hear your thoughts and advice please .
I also throw in a circut session 1-2x a week, today's circut was:

15x cals on the assault bike
Sumo dummbell squats x10
Box step overs with burpees x10
GHD situps x10
Skipping x50
(Repeat for 5 rounds - 30 min time cap) - today I managed 27mins

Daily steps are 10k as well

Gym routines and home workouts programmed for this week onwards (progressive overload):
View attachment 180932

View attachment 180933
View attachment 180934
View attachment 180935

This setup doesn't look too bad. A few things you could consider:

- Leg days generally look good. Probably just the goblet squat will get awkward once you get stronger.

- Depending on your goal(s), two upper days may be better than a pull and a push day. That allows the big muscles to get hit twice a week. The downside is that there is less room for accessory exercises (arms and lateral raises etc). But you would focus on big bang for your buck upper body exercises like presses, rows and pulldowns. These indirectly hit the smaller muscles. Note this is why I mention goals. If you want to focus on shoulders for example, then you have to be able to fit in lateral raises etc. Same for if you want to focus on arms.

- If you leave the upper days as they are (pull and push), I would replace one of the bicep exercises with another row/pulldown. On push day I definitely wouldn't start with a tricep exercise (move it to the end with the other one). I would then replace at least the cross fly with a chest press. For example, first exercise is dumbbell bench press (or machine), then the cable standing chest press then the rest.

 

[RogueCherry]

This is a such well-rounded program for a 4-day split! I think you’ll get really good results from your training if you stick with this program overtime

A couple of suggestions that you might find helpful:

For your glute day (day 2) you might like to start with the abduction and then move onto hip thrusts (since they’ll give you the most glute growth/ stimulus). Then doing the DB RDLs for exercise 3 is a good plan. Good idea to end with the hyperextensions and kickbacks. I would personally not do the squats on this day, and instead do another unilateral glute exercise like Bulgarians, Front foot elevated reverse lunges on the smith machine, or a glute step-up. Keep the pullthroughs if you personally enjoy doing them, otherwise if you’re short on time or energy that day you could drop them all together.

Day 4 looks good too, but I’d replace either goblet or sumo squats with a hamstring curl (lying or seated). I’d probably start with the adduction, leg extensions, and hamstring curl on this day before going into squats and Bulgarians to get the quads & hams activated.

Thank you @Alice_In_Ironland! This is great info. What do you suggest to improve grip strength? I seem to be hitting a plateau with my RDLs, given the fact that I am struggling to hold the bar. I have to strengthen my upper body a bit more? Hamstring curl has been added to Day 4

 

[RogueCherry]

Those are pretty awesome training suggestions @Alice_In_Ironland . You certainly know your stuff sister

Doesn't she!

 

[RogueCherry]

Congratulations on ur sponsorship sister @RogueCherry great workouts too!!!!

Thank you!

 

[RogueCherry]

Nice workouts and welcome back! I like the pullthrough and the sumo squats!

You're looking great for a Mom of three, very impressive!


No worries, welcome back! It's ebbs and flows just glad you're back.




Maybe spend one day a week keeping track to give us a rough idea? We can start slow and over time you'll learn how to do it more often.

Well, I will have you know I did exactly that! I had a pretty good day of tracking macros yesterday, and it's flowing into today. So annoying hahaah.

 

[RogueCherry]

Oh wow, that circuit work sounds brutal - I would struggle

I hate it @Dreamer! @roguepineapple just seems to keep on going while I'm dying and spending time on the floor in a mess

 

[RogueCherry]

Solid workout! Great update to your log Sister

Thank you! A work in progress. Have received some great feedback already - so will be making tweaks over time.

 

[RogueCherry]

This setup doesn't look too bad. A few things you could consider:

- Leg days generally look good. Probably just the goblet squat will get awkward once you get stronger.

- Depending on your goal(s), two upper days may be better than a pull and a push day. That allows the big muscles to get hit twice a week. The downside is that there is less room for accessory exercises (arms and lateral raises etc). But you would focus on big bang for your buck upper body exercises like presses, rows and pulldowns. These indirectly hit the smaller muscles. Note this is why I mention goals. If you want to focus on shoulders for example, then you have to be able to fit in lateral raises etc. Same for if you want to focus on arms.

- If you leave the upper days as they are (pull and push), I would replace one of the bicep exercises with another row/pulldown. On push day I definitely wouldn't start with a tricep exercise (move it to the end with the other one). I would then replace at least the cross fly with a chest press. For example, first exercise is dumbbell bench press (or machine), then the cable standing chest press then the rest.

Thanks @waggat! All great suggestions and will certainly help. I think the biggest struggle for me at the moment is grip strength (weak wrists). This issue leads me to failing an exercise well before my muscles reach failure. Any suggestions for improving in this area?

 

[RogueCherry]

Check-in update - [MACROS - for 10/02/26]

Ok! So yesterday was all new for me in eating consistently throughout the day... It's also quite comical to see what I eat throughout the day, but I'm learning to slowly change my habits of 'eating off of my kids' plates' when they don't finish their snacks . So if you see a random potato gem or lamington... that will be the reason why (they weren't a part of my meal plan).

 

[rizzlekdizzle]

Thanks @waggat! All great suggestions and will certainly help. I think the biggest struggle for me at the moment is grip strength (weak wrists). This issue leads me to failing an exercise well before my muscles reach failure. Any suggestions for improving in this area?

my wife is the same - also she had wrist surgery a few yrs ago and that made it worse. She is a pilates girl though so not really gripping weights.
Grip strength will come as long as you are weight training, you probably don't need any specialised grip strength workouts

 

[RogueCherry]

Sponsorship update - Iron Clad Labs

I'm super excited to announce my sponsorship from @CladHQ: Sponsored products - PT141 & Mots-C (see pic below from recent TD).

Doses I am currently running:

• Mots-C @ 1mg per day
• PT141 @ 1mg x 3 per week (M/W/F)

I have used Mots-C before, and I am quite used to the positive effects that it gives me. Plenty of energy throughout a workout, and I get almost a CNS 'high' from it. Almost as if I get a bit of a mood boost. Not sure whether that is linked to anything, but it is certainly the case for me after each injection.

PT141 has been quite an interesting one already . @roguepineapple would probably blush if I went into detail. But let's just say... once I get past the initial nausea after each shot (which lasts several hours)... the effects are quite immediate (if you know - you know) . The tingles are quite interesting . As for the nausea, I find consuming a meal straight after helps. Ladies... you should look into this one!

@CladHQ thank you once again. Should be a fun run of these products.

HGH - @Norvex having some great sleep since recommencing. The past few nights have been sound sleep with minimal wake times.

Reta - @OneStopShop I have to watch the timing of my reta injections with my PT141, otherwise it's just nausea city. Initially, I had trouble eating when I started using reta again, but I have since been able to eat consistently, and have had minimal cravings or issues with eating throughout the day. Definitely helps me to stay focused on my meals around eating times.

 

[waggat]

my wife is the same - also she had wrist surgery a few yrs ago and that made it worse. She is a pilates girl though so not really gripping weights.
Grip strength will come as long as you are weight training, you probably don't need any specialised grip strength workouts

@RogueCherry My wife is the same as well. I told her that it will improve the more consistent you get with the big exercises like pulldowns and rows. I have no problems with wrist straps but only for your top set. If you do multiple sets at the same weight, then limit them to the last 1-2 sets.

 

[CladHQ]

Sponsorship update - Iron Clad Labs

I'm super excited to announce my sponsorship from @CladHQ: Sponsored products - PT141 & Mots-C (see pic below from recent TD).

Doses I am currently running:

• Mots-C @ 1mg per day
• PT141 @ 1mg x 3 per week (M/W/F)

I have used Mots-C before, and I am quite used to the positive effects that it gives me. Plenty of energy throughout a workout, and I get almost a CNS 'high' from it. Almost as if I get a bit of a mood boost. Not sure whether that is linked to anything, but it is certainly the case for me after each injection.

PT141 has been quite an interesting one already . @roguepineapple would probably blush if I went into detail. But let's just say... once I get past the initial nausea after each shot (which lasts several hours)... the effects are quite immediate (if you know - you know) . The tingles are quite interesting . As for the nausea, I find consuming a meal straight after helps. Ladies... you should look into this one!

@CladHQ thank you once again. Should be a fun run of these products.

View attachment 181553

HGH - @Norvex having some great sleep since recommencing. The past few nights have been sound sleep with minimal wake times.

Reta - @OneStopShop I have to watch the timing of my reta injections with my PT141, otherwise it's just nausea city. Initially, I had trouble eating when I started using reta again, but I have since been able to eat consistently, and have had minimal cravings or issues with eating throughout the day. Definitely helps me to stay focused on my meals around eating times.

@RogueCherry - great to hear that the PT141 is showing an immediate benefit. In guess we are sort of sponsoring both you and @roguepineapple with that .

You have made fantastic progress over the last few months.

We look forward to partnering with you in the next phase of the journey!!

 

[rizzlekdizzle]

wow - I got some PT-141 for my wife to try at some point but both her and myself are a bit scared of it!

 

[rizzlekdizzle]

@RogueCherry My wife is the same as well. I told her that it will improve the more consistent you get with the big exercises like pulldowns and rows. I have no problems with wrist straps but only for your top set. If you do multiple sets at the same weight, then limit them to the last 1-2 sets.

are we the same person ?? lo

 

[Alice_In_Ironland]

Thank you @Alice_In_Ironland! This is great info. What do you suggest to improve grip strength? I seem to be hitting a plateau with my RDLs, given the fact that I am struggling to hold the bar. I have to strengthen my upper body a bit more? Hamstring curl has been added to Day 4

Versa grips! Or even figure-8 lifting straps as a budget option. But I do think there are some dupes of Versas available too, which might be better than figure-8s.
I personally would go straight for the Versa grips. Huge game changer & you won’t need to worry much about grip strength being the first thing to fail.

Another tip is to ensure your core and lats are engaged ‘braced’ when you pull up. I think of RDLs as pressing up through the feet (visualise gripping the floor with your toes) while engaging your lats and bracing the core to bring the bar up.

Perfect! Re: hamstring curls

 

[RGSX]

Thank you! A work in progress. Have received some great feedback already - so will be making tweaks over time.

We will be following along this will be a great log

 

[RGSX]

Versa grips! Or even figure-8 lifting straps as a budget option. But I do think there are some dupes of Versas available too, which might be better than figure-8s.
I personally would go straight for the Versa grips. Huge game changer & you won’t need to worry much about grip strength being the first thing to fail.

Another tip is to ensure your core and lats are engaged ‘braced’ when you pull up. I think of RDLs as pressing up through the feet (visualise gripping the floor with your toes) while engaging your lats and bracing the core to bring the bar up.

Perfect! Re: hamstring curls

We second this..
Versa grips are voodoo magic! We have put a few ladies on to them at our local gym and their lifts and reps have gone up expediently!
Push and pull movements

 

[RGSX]

We had one lady that had been using Versa grips for her lifts but didn't know to wrap over the top with pull movements.. her face the next week when she came running up saying she hit PBs all week

 

[RGSX]

We know @Wheelhouse87 swears by them because he has an issue with his hand called "viking disease" or something similar but he is always advocating for them

 

[LevButlerov]

Sponsorship update - Iron Clad Labs

I'm super excited to announce my sponsorship from @CladHQ: Sponsored products - PT141 & Mots-C (see pic below from recent TD).

Doses I am currently running:

• Mots-C @ 1mg per day
• PT141 @ 1mg x 3 per week (M/W/F)

I have used Mots-C before, and I am quite used to the positive effects that it gives me. Plenty of energy throughout a workout, and I get almost a CNS 'high' from it. Almost as if I get a bit of a mood boost. Not sure whether that is linked to anything, but it is certainly the case for me after each injection.

PT141 has been quite an interesting one already . @roguepineapple would probably blush if I went into detail. But let's just say... once I get past the initial nausea after each shot (which lasts several hours)... the effects are quite immediate (if you know - you know) . The tingles are quite interesting . As for the nausea, I find consuming a meal straight after helps. Ladies... you should look into this one!

@CladHQ thank you once again. Should be a fun run of these products.

View attachment 181553

HGH - @Norvex having some great sleep since recommencing. The past few nights have been sound sleep with minimal wake times.

Reta - @OneStopShop I have to watch the timing of my reta injections with my PT141, otherwise it's just nausea city. Initially, I had trouble eating when I started using reta again, but I have since been able to eat consistently, and have had minimal cravings or issues with eating throughout the day. Definitely helps me to stay focused on my meals around eating times.

nice TD sister looking forward to seeing your gains

 

[Wheelhouse87]

We know @Wheelhouse87 swears by them because he has an issue with his hand called "viking disease" or something similar but he is always advocating for them

Sure do.. viking disease in one hand.
Now I can't train without the legit Versa grips..
Completely changed my workouts

 

[HarleyGuy]

Sponsorship update - Iron Clad Labs

I'm super excited to announce my sponsorship from @CladHQ: Sponsored products - PT141 & Mots-C (see pic below from recent TD).

Doses I am currently running:

• Mots-C @ 1mg per day
• PT141 @ 1mg x 3 per week (M/W/F)

I have used Mots-C before, and I am quite used to the positive effects that it gives me. Plenty of energy throughout a workout, and I get almost a CNS 'high' from it. Almost as if I get a bit of a mood boost. Not sure whether that is linked to anything, but it is certainly the case for me after each injection.

PT141 has been quite an interesting one already . @roguepineapple would probably blush if I went into detail. But let's just say... once I get past the initial nausea after each shot (which lasts several hours)... the effects are quite immediate (if you know - you know) . The tingles are quite interesting . As for the nausea, I find consuming a meal straight after helps. Ladies... you should look into this one!

@CladHQ thank you once again. Should be a fun run of these products.

View attachment 181553

HGH - @Norvex having some great sleep since recommencing. The past few nights have been sound sleep with minimal wake times.

Reta - @OneStopShop I have to watch the timing of my reta injections with my PT141, otherwise it's just nausea city. Initially, I had trouble eating when I started using reta again, but I have since been able to eat consistently, and have had minimal cravings or issues with eating throughout the day. Definitely helps me to stay focused on my meals around eating times.

Great update, nice touchdown all laid out and we've got the MACROS! Now we can start picking you apart haha (kidding!). Diet looks really good although white bread is the devil LOL.

Well, I will have you know I did exactly that! I had a pretty good day of tracking macros yesterday, and it's flowing into today. So annoying hahaah.

Do it for a few days and you'll get used to it and you'll feel guilty not logging that Oh Henry chocolate bar one day HAHA.

 

[Sheshredz]

Sis im jealous of your PT141 experience.

Everytime i've tried it, it just makes me feel gross. I get nothing fun from it

 

[RogueCherry]

Sis im jealous of your PT141 experience.

Everytime i've tried it, it just makes me feel gross. I get nothing fun from it

How long did you try it for? You have to persist with it Sis! You need to! It honestly just keeps getting better, and better, and better and...

 

[RogueCherry]

Weekly Check-in

Hi everyone,
Last week found me out of sorts, with our household run through with the flu. I have also been suffering from several skin breakouts (which have been happening gradually over the past month or so). So I have been in repair mode, focusing on kicking the germs in our family and rebuilding our immune systems.
We are all back to normal now, and today was my first training day back. I decided to take it easy (not easy) with piggybacking off of @roguepineapple's arm day.
I don't ever train arms... but I think I should because it was embarrassing

Gym Session (Arms)
Overhead cable single arm tricep extensions - Reps 20/15/10/8 | 2.5 - 5kg
Cable single arm bicep curls - Reps 15/12/10/8 | 2.4 - 3.5kg
High row - Underhand grip - Reps 12/12/12/10 | 20 - 25kg
Machine Preacher curl - Reps 20/15/10 | 5kg
Single arm machine chest press - Reps 15/12/10 | 10kg

Just a quick 30-40min arm session today (with potential steps this afternoon, providing the weather is fine).

Logged Meals (yesterday)

Goals

• Log all meals this week
• Re-start steps per day (10k~)
• 4 gym sessions this week + 1 HIIT session

IBS / GUT INFLAMATION
As mentioned above, I have been out of sorts with my skin flaring up. I want to begin a gut repair protocol to restore a healthy gut flora and work on improving things from the inside out.
@Norvex has been so kind to assist me with this process by offering BPC-157 tablets to reduce gut inflammation, etc. Thank you so much once again for looking after me

Along with the BPC - 157, I will be adding the following supplements:

Morning

• L-glutamine 5 g
• Probiotic (multi-strain)

With meals

• Fish oil
• Zinc carnosine

Evening

• Prebiotic fibre (PHGG 5 g)
• Bone broth soup

External factors

• Getting in 7+ hours of sleep per night
• Reducing stress
• Avoiding highly processed sugars (not something I typically consume anyway)

If there is anything else that I have missed or could improve on, would love to hear your thoughts

 

[RogueCherry]

PT-141 - A lover or a hater?

Heya Ladies & Gents,
Here it is... my personal experience with this little bad boy of a peptide called PT141, and it is a bad boy, let me tell you!
...Bad boy because every single time I take it, it makes me nauseous as hell!

Dose: 3mg per week split over 3 days

Firstly, let’s start with a little back story…mum of 3 and wife of @roguepineapple, works full time and all the things that make life busy. Plus decided that I can’t let @roguepineapple get fit and sexy without me
Lucky enough to have a very happy and active marriage if you know what I mean… but who doesn’t want an extra bit of pizang if it is there?

So here begins the journey of jabbing myself every second day for the last two weeks…
The first jab resulted in instant nausea and a general feeling of unwellness. But no obvious signs of increased libido. How disappointing… I think I was expecting to have an instant desire to drag hubby to the bedroom and not leave for a few days.
It wasn’t until the 2nd and 3rd jab that I noticed the extra sensation in all the right areas. Heck Yes!! To the point that the seam in my jeans was hitting the right way. Shuffling at my desk and sometimes even walking… yes girl,s imagine those hamstring curls and leg raises…hmmm

Each time the effects of increasing sensation and tingling were better. To the point that the nausea was a small inconvenience to the results. Reaching the big O was coming on faster and stronger, making @roguepineapple feel like a king.
Things were going great until my last jab 3 days ago…Took the shot… started my day feeling a bit nauseous and then BAM! I was hugging the toilet bowl like it was an old lover.
Killing my relationship with PT-141 and all its extra little sensations and tingles
I later found out that I overdosed on my shot and took 2mg in a single dose... NEVER AGAIN!

I'm back to square one with PT-141... slowly building up my confidence with it again. To be continued

MOTS-C UPDATE
Continuing the course of daily MOTS-C injections at 1mg. Love, love, love! Unlike PT-141... It's not a jerk to me and only perks me up for my workouts and the day ahead! I'll be looking to increase the dose to 2mg over the coming weeks once everything settles, as well as potentially incorporating SS31. I will look more into an appropriate Mito-stack as I am not all too familiar with it all... @CladHQ help? hahaha.

 

[Sheshredz]

PT-141 - A lover or a hater?

Heya Ladies & Gents,
Here it is... my personal experience with this little bad boy of a peptide called PT141, and it is a bad boy, let me tell you!
...Bad boy because every single time I take it, it makes me nauseous as hell!

Dose: 3mg per week split over 3 days

Firstly, let’s start with a little back story…mum of 3 and wife of @roguepineapple, works full time and all the things that make life busy. Plus decided that I can’t let @roguepineapple get fit and sexy without me
Lucky enough to have a very happy and active marriage if you know what I mean… but who doesn’t want an extra bit of pizang if it is there?

So here begins the journey of jabbing myself every second day for the last two weeks…
The first jab resulted in instant nausea and a general feeling of unwellness. But no obvious signs of increased libido. How disappointing… I think I was expecting to have an instant desire to drag hubby to the bedroom and not leave for a few days.
It wasn’t until the 2nd and 3rd jab that I noticed the extra sensation in all the right areas. Heck Yes!! To the point that the seam in my jeans was hitting the right way. Shuffling at my desk and sometimes even walking… yes girl,s imagine those hamstring curls and leg raises…hmmm

Each time the effects of increasing sensation and tingling were better. To the point that the nausea was a small inconvenience to the results. Reaching the big O was coming on faster and stronger, making @roguepineapple feel like a king.
Things were going great until my last jab 3 days ago…Took the shot… started my day feeling a bit nauseous and then BAM! I was hugging the toilet bowl like it was an old lover.
Killing my relationship with PT-141 and all its extra little sensations and tingles
I later found out that I overdosed on my shot and took 2mg in a single dose... NEVER AGAIN!

I'm back to square one with PT-141... slowly building up my confidence with it again. To be continued

View attachment 187926

MOTS-C UPDATE
Continuing the course of daily MOTS-C injections at 1mg. Love, love, love! Unlike PT-141... It's not a jerk to me and only perks me up for my workouts and the day ahead! I'll be looking to increase the dose to 2mg over the coming weeks once everything settles, as well as potentially incorporating SS31. I will look more into an appropriate Mito-stack as I am not all too familiar with it all... @CladHQ help? hahaha.

I’m jealous girl.

I didn’t get ANY tingles. I just got pure flushing and nausea.

I’ll stick to my “romance” books

 

[roguepineapple]

I’m jealous girl.

I didn’t get ANY tingles. I just got pure flushing and nausea.

I’ll stick to my “romance” books

Uh oh… you just opened up a new dialogue with the misso hahaha

 

[LevButlerov]

Weekly Check-in

Hi everyone,
Last week found me out of sorts, with our household run through with the flu. I have also been suffering from several skin breakouts (which have been happening gradually over the past month or so). So I have been in repair mode, focusing on kicking the germs in our family and rebuilding our immune systems.
We are all back to normal now, and today was my first training day back. I decided to take it easy (not easy) with piggybacking off of @roguepineapple's arm day.
I don't ever train arms... but I think I should because it was embarrassing

Gym Session (Arms)
Overhead cable single arm tricep extensions - Reps 20/15/10/8 | 2.5 - 5kg
Cable single arm bicep curls - Reps 15/12/10/8 | 2.4 - 3.5kg
High row - Underhand grip - Reps 12/12/12/10 | 20 - 25kg
Machine Preacher curl - Reps 20/15/10 | 5kg
Single arm machine chest press - Reps 15/12/10 | 10kg

Just a quick 30-40min arm session today (with potential steps this afternoon, providing the weather is fine).

Logged Meals (yesterday)

View attachment 187776View attachment 187777View attachment 187778

Goals

• Log all meals this week
• Re-start steps per day (10k~)
• 4 gym sessions this week + 1 HIIT session

IBS / GUT INFLAMATION
As mentioned above, I have been out of sorts with my skin flaring up. I want to begin a gut repair protocol to restore a healthy gut flora and work on improving things from the inside out.
@Norvex has been so kind to assist me with this process by offering BPC-157 tablets to reduce gut inflammation, etc. Thank you so much once again for looking after me

Along with the BPC - 157, I will be adding the following supplements:

Morning

• L-glutamine 5 g
• Probiotic (multi-strain)

With meals

• Fish oil
• Zinc carnosine

Evening

• Prebiotic fibre (PHGG 5 g)
• Bone broth soup

External factors

• Getting in 7+ hours of sleep per night
• Reducing stress
• Avoiding highly processed sugars (not something I typically consume anyway)

If there is anything else that I have missed or could improve on, would love to hear your thoughts


View attachment 187784

i noticed you mentioned gut issues before sister @RogueCherry have you tested spore based probiotics? they might be a big help for you sister
good arm session you pumped it!

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

PT-141 - A lover or a hater?

Heya Ladies & Gents,
Here it is... my personal experience with this little bad boy of a peptide called PT141, and it is a bad boy, let me tell you!
...Bad boy because every single time I take it, it makes me nauseous as hell!

Dose: 3mg per week split over 3 days

Firstly, let’s start with a little back story…mum of 3 and wife of @roguepineapple, works full time and all the things that make life busy. Plus decided that I can’t let @roguepineapple get fit and sexy without me
Lucky enough to have a very happy and active marriage if you know what I mean… but who doesn’t want an extra bit of pizang if it is there?

So here begins the journey of jabbing myself every second day for the last two weeks…
The first jab resulted in instant nausea and a general feeling of unwellness. But no obvious signs of increased libido. How disappointing… I think I was expecting to have an instant desire to drag hubby to the bedroom and not leave for a few days.
It wasn’t until the 2nd and 3rd jab that I noticed the extra sensation in all the right areas. Heck Yes!! To the point that the seam in my jeans was hitting the right way. Shuffling at my desk and sometimes even walking… yes girl,s imagine those hamstring curls and leg raises…hmmm

Each time the effects of increasing sensation and tingling were better. To the point that the nausea was a small inconvenience to the results. Reaching the big O was coming on faster and stronger, making @roguepineapple feel like a king.
Things were going great until my last jab 3 days ago…Took the shot… started my day feeling a bit nauseous and then BAM! I was hugging the toilet bowl like it was an old lover.
Killing my relationship with PT-141 and all its extra little sensations and tingles
I later found out that I overdosed on my shot and took 2mg in a single dose... NEVER AGAIN!

I'm back to square one with PT-141... slowly building up my confidence with it again. To be continued

View attachment 187926

MOTS-C UPDATE
Continuing the course of daily MOTS-C injections at 1mg. Love, love, love! Unlike PT-141... It's not a jerk to me and only perks me up for my workouts and the day ahead! I'll be looking to increase the dose to 2mg over the coming weeks once everything settles, as well as potentially incorporating SS31. I will look more into an appropriate Mito-stack as I am not all too familiar with it all... @CladHQ help? hahaha.

 

[Dreamer]

PT-141 - A lover or a hater?

Heya Ladies & Gents,
Here it is... my personal experience with this little bad boy of a peptide called PT141, and it is a bad boy, let me tell you!
...Bad boy because every single time I take it, it makes me nauseous as hell!

Dose: 3mg per week split over 3 days

Firstly, let’s start with a little back story…mum of 3 and wife of @roguepineapple, works full time and all the things that make life busy. Plus decided that I can’t let @roguepineapple get fit and sexy without me
Lucky enough to have a very happy and active marriage if you know what I mean… but who doesn’t want an extra bit of pizang if it is there?

So here begins the journey of jabbing myself every second day for the last two weeks…
The first jab resulted in instant nausea and a general feeling of unwellness. But no obvious signs of increased libido. How disappointing… I think I was expecting to have an instant desire to drag hubby to the bedroom and not leave for a few days.
It wasn’t until the 2nd and 3rd jab that I noticed the extra sensation in all the right areas. Heck Yes!! To the point that the seam in my jeans was hitting the right way. Shuffling at my desk and sometimes even walking… yes girl,s imagine those hamstring curls and leg raises…hmmm

Each time the effects of increasing sensation and tingling were better. To the point that the nausea was a small inconvenience to the results. Reaching the big O was coming on faster and stronger, making @roguepineapple feel like a king.
Things were going great until my last jab 3 days ago…Took the shot… started my day feeling a bit nauseous and then BAM! I was hugging the toilet bowl like it was an old lover.
Killing my relationship with PT-141 and all its extra little sensations and tingles
I later found out that I overdosed on my shot and took 2mg in a single dose... NEVER AGAIN!

I'm back to square one with PT-141... slowly building up my confidence with it again. To be continued

View attachment 187926

MOTS-C UPDATE
Continuing the course of daily MOTS-C injections at 1mg. Love, love, love! Unlike PT-141... It's not a jerk to me and only perks me up for my workouts and the day ahead! I'll be looking to increase the dose to 2mg over the coming weeks once everything settles, as well as potentially incorporating SS31. I will look more into an appropriate Mito-stack as I am not all too familiar with it all... @CladHQ help? hahaha.

Ss31 and mots c run so well together, I have mentioned this on other pages, I take 5mg mots c before bed to control blood glucose, it works so well, with nearly 900g carbs on board and gh, i sit at like 4.8-5.0 fasted, and my energy through the day is insane

 

[waggat]

Weekly Check-in

Hi everyone,
Last week found me out of sorts, with our household run through with the flu. I have also been suffering from several skin breakouts (which have been happening gradually over the past month or so). So I have been in repair mode, focusing on kicking the germs in our family and rebuilding our immune systems.
We are all back to normal now, and today was my first training day back. I decided to take it easy (not easy) with piggybacking off of @roguepineapple's arm day.
I don't ever train arms... but I think I should because it was embarrassing

Gym Session (Arms)
Overhead cable single arm tricep extensions - Reps 20/15/10/8 | 2.5 - 5kg
Cable single arm bicep curls - Reps 15/12/10/8 | 2.4 - 3.5kg
High row - Underhand grip - Reps 12/12/12/10 | 20 - 25kg
Machine Preacher curl - Reps 20/15/10 | 5kg
Single arm machine chest press - Reps 15/12/10 | 10kg

Just a quick 30-40min arm session today (with potential steps this afternoon, providing the weather is fine).

Logged Meals (yesterday)

View attachment 187776View attachment 187777View attachment 187778

Goals

• Log all meals this week
• Re-start steps per day (10k~)
• 4 gym sessions this week + 1 HIIT session

IBS / GUT INFLAMATION
As mentioned above, I have been out of sorts with my skin flaring up. I want to begin a gut repair protocol to restore a healthy gut flora and work on improving things from the inside out.
@Norvex has been so kind to assist me with this process by offering BPC-157 tablets to reduce gut inflammation, etc. Thank you so much once again for looking after me

Along with the BPC - 157, I will be adding the following supplements:

Morning

• L-glutamine 5 g
• Probiotic (multi-strain)

With meals

• Fish oil
• Zinc carnosine

Evening

• Prebiotic fibre (PHGG 5 g)
• Bone broth soup

External factors

• Getting in 7+ hours of sleep per night
• Reducing stress
• Avoiding highly processed sugars (not something I typically consume anyway)

If there is anything else that I have missed or could improve on, would love to hear your thoughts


View attachment 187784

Nice update!

What will your four training days be? I probably wouldn't bother with an arm day. Better to focus on big bang for your buck exercises I reckon.

What are your maintenance calories do you think? 1300 seems pretty low. Would be good to get protein to at least 120-130/day.

PT-141 - A lover or a hater?

Heya Ladies & Gents,
Here it is... my personal experience with this little bad boy of a peptide called PT141, and it is a bad boy, let me tell you!
...Bad boy because every single time I take it, it makes me nauseous as hell!

Dose: 3mg per week split over 3 days

Firstly, let’s start with a little back story…mum of 3 and wife of @roguepineapple, works full time and all the things that make life busy. Plus decided that I can’t let @roguepineapple get fit and sexy without me
Lucky enough to have a very happy and active marriage if you know what I mean… but who doesn’t want an extra bit of pizang if it is there?

So here begins the journey of jabbing myself every second day for the last two weeks…
The first jab resulted in instant nausea and a general feeling of unwellness. But no obvious signs of increased libido. How disappointing… I think I was expecting to have an instant desire to drag hubby to the bedroom and not leave for a few days.
It wasn’t until the 2nd and 3rd jab that I noticed the extra sensation in all the right areas. Heck Yes!! To the point that the seam in my jeans was hitting the right way. Shuffling at my desk and sometimes even walking… yes girl,s imagine those hamstring curls and leg raises…hmmm

Each time the effects of increasing sensation and tingling were better. To the point that the nausea was a small inconvenience to the results. Reaching the big O was coming on faster and stronger, making @roguepineapple feel like a king.
Things were going great until my last jab 3 days ago…Took the shot… started my day feeling a bit nauseous and then BAM! I was hugging the toilet bowl like it was an old lover.
Killing my relationship with PT-141 and all its extra little sensations and tingles
I later found out that I overdosed on my shot and took 2mg in a single dose... NEVER AGAIN!

I'm back to square one with PT-141... slowly building up my confidence with it again. To be continued

View attachment 187926

MOTS-C UPDATE
Continuing the course of daily MOTS-C injections at 1mg. Love, love, love! Unlike PT-141... It's not a jerk to me and only perks me up for my workouts and the day ahead! I'll be looking to increase the dose to 2mg over the coming weeks once everything settles, as well as potentially incorporating SS31. I will look more into an appropriate Mito-stack as I am not all too familiar with it all... @CladHQ help? hahaha.

At least the pt-141 seems to have worked (before the OD). I've only tried MT2 which it comes from and got nothing from that.

 

[RogueCherry]

I’m jealous girl.

I didn’t get ANY tingles. I just got pure flushing and nausea.

I’ll stick to my “romance” books

Sis! Shoot me some DM's on some book recs, and I'll do the same.

 

[RogueCherry]

i noticed you mentioned gut issues before sister @RogueCherry have you tested spore based probiotics? they might be a big help for you sister
good arm session you pumped it!

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

I'll definitely be looking into some good probiotics.

 

[RogueCherry]

Ss31 and mots c run so well together, I have mentioned this on other pages, I take 5mg mots c before bed to control blood glucose, it works so well, with nearly 900g carbs on board and gh, i sit at like 4.8-5.0 fasted, and my energy through the day is insane

Thank you! I actually heard @roguepineapple talking about SS-31 the other day, and I kinda just ignored what he was talking about hehe! jking @roguepineapple . definitely worth exploring

 

[RogueCherry]

Nice update!

What will your four training days be? I probably wouldn't bother with an arm day. Better to focus on big bang for your buck exercises I reckon.

What are your maintenance calories do you think? 1300 seems pretty low. Would be good to get protein to at least 120-130/day.

At least the pt-141 seems to have worked (before the OD). I've only tried MT2 which it comes from and got nothing from that.

Yep! Definitely cals have been low over the past week. Getting over the flu hump and gut issues underfoot has made it a struggle to get my meals in. However, you'd be pleased to know that I hit my macros today! Yay me!

Training days are based on my earlier post - with some tweaks provided by @Alice_In_Ironland

...and omg... I'm still working up the courage to get back on the pt141. It really scared me

 

[Sheshredz]

Sis! Shoot me some DM's on some book recs, and I'll do the same.

My 'romance' is pretty tame by some standards

think Emily Henry or Beth O'Leary. A bit of light rom com without the screen

 

[RogueCherry]

Nutrition/program check-in - 24.02.26

Still working through my healthy gut mission, but my goal of increasing my calories over the course of this week is back into the swing of things.
After struggling with my appetite yesterday and only hitting ~1300cals, I woke up refreshed and started the day on a full belly before my workout.

My morning workout consisted of:
Stiff leg DB deadlifts 10kg pair (3 sets of 10reps) SS Walking lunges (body weight)
Hip thrusts 40kg - 80kg (3 sets 15reps) SS Goblet DB squats (10kg - 10 reps)
Cable leg kicks (3 movement variations), ranging in weight - 13.5kg to 22kg (10 reps)

Afternoon workout (CrossFit):
Assault bike 10cals or 1min
Burpees x 10
DB deadlift x 10
DB shoulder press x 10
10x leg raises
1min plank

For 5 rounds (Time cap of 30 minutes)

Felt stronger in the gym today, and my energy is returning once again. Loving the routine once again and looking forward to finishing the week strong! Also... happy that I beat @roguepineapple's CrossFit time by 2mins

 

[RogueCherry]

My 'romance' is pretty tame by some standards

think Emily Henry or Beth O'Leary. A bit of light rom com without the screen

Okkkaaayyy... I'm dark and dirty.

 

[Sheshredz]

Okkkaaayyy... I'm dark and dirty.

Get ya freak on girl!

 

[Alice_In_Ironland]

Nutrition/program check-in - 24.02.26

Still working through my healthy gut mission, but my goal of increasing my calories over the course of this week is back into the swing of things.
After struggling with my appetite yesterday and only hitting ~1300cals, I woke up refreshed and started the day on a full belly before my workout.

My morning workout consisted of:
Stiff leg DB deadlifts 10kg pair (3 sets of 10reps) SS Walking lunges (body weight)
Hip thrusts 40kg - 80kg (3 sets 15reps) SS Goblet DB squats (10kg - 10 reps)
Cable leg kicks (3 movement variations), ranging in weight - 13.5kg to 22kg (10 reps)

Afternoon workout (CrossFit):
Assault bike 10cals or 1min
Burpees x 10
DB deadlift x 10
DB shoulder press x 10
10x leg raises
1min plank

For 5 rounds (Time cap of 30 minutes)

Felt stronger in the gym today, and my energy is returning once again. Loving the routine once again and looking forward to finishing the week strong! Also... happy that I beat @roguepineapple's CrossFit time by 2mins


View attachment 188798View attachment 188799View attachment 188800View attachment 188801

Loving the training!

 

[LevButlerov]

I'll definitely be looking into some good probiotics.

probiotics with digestive enzymes is perfect

 

[Kopite67]

Weekly Check-in

Hi everyone,
Last week found me out of sorts, with our household run through with the flu. I have also been suffering from several skin breakouts (which have been happening gradually over the past month or so). So I have been in repair mode, focusing on kicking the germs in our family and rebuilding our immune systems.
We are all back to normal now, and today was my first training day back. I decided to take it easy (not easy) with piggybacking off of @roguepineapple's arm day.
I don't ever train arms... but I think I should because it was embarrassing

Gym Session (Arms)
Overhead cable single arm tricep extensions - Reps 20/15/10/8 | 2.5 - 5kg
Cable single arm bicep curls - Reps 15/12/10/8 | 2.4 - 3.5kg
High row - Underhand grip - Reps 12/12/12/10 | 20 - 25kg
Machine Preacher curl - Reps 20/15/10 | 5kg
Single arm machine chest press - Reps 15/12/10 | 10kg

Just a quick 30-40min arm session today (with potential steps this afternoon, providing the weather is fine).

Logged Meals (yesterday)

View attachment 187776View attachment 187777View attachment 187778

Goals

• Log all meals this week
• Re-start steps per day (10k~)
• 4 gym sessions this week + 1 HIIT session

IBS / GUT INFLAMATION
As mentioned above, I have been out of sorts with my skin flaring up. I want to begin a gut repair protocol to restore a healthy gut flora and work on improving things from the inside out.
@Norvex has been so kind to assist me with this process by offering BPC-157 tablets to reduce gut inflammation, etc. Thank you so much once again for looking after me

Along with the BPC - 157, I will be adding the following supplements:

Morning

• L-glutamine 5 g
• Probiotic (multi-strain)

With meals

• Fish oil
• Zinc carnosine

Evening

• Prebiotic fibre (PHGG 5 g)
• Bone broth soup

External factors

• Getting in 7+ hours of sleep per night
• Reducing stress
• Avoiding highly processed sugars (not something I typically consume anyway)

If there is anything else that I have missed or could improve on, would love to hear your thoughts


View attachment 187784

Great update @RogueCherry . Tough week that you have been navigating with sick household and your own health issues.
Like almost all mothers the needs of others always seem to come first, but you need to prioritise your own health so you have the energy to help others. Glad your sponsors are helping you recover and get back to .

 

[Sheshredz]

Hey girl.

Just checking in to see how you’re going with the gut health

 

[RogueCherry]

Great update @RogueCherry . Tough week that you have been navigating with sick household and your own health issues.
Like almost all mothers the needs of others always seem to come first, but you need to prioritise your own health so you have the energy to help others. Glad your sponsors are helping you recover and get back to .

Thank you! We have amazing vendors here on evo, and they have been so supportive of me.

Hey girl.

Just checking in to see how you’re going with the gut health

Thank you for checking in . Still working through the issue/s

 

[RogueCherry]

Weekly check-in

Hi team! Have had a great start to the week, which has flowed through to hump day pump day .
I have really been focusing on my health and nutrition to continue fueling my body's needs/demands surrounding training and recovery. It's like a light bulb has gone off for me, and it is all becoming quite natural and easier to manage. Something that has never come quite naturally to me. I have to thank @roguepineapple for being patient with me and continuously supporting me on my fitness journey . It makes it so much easier when you have a partner who is on the same fitness journey as you, as it naturally flows into all aspects of your family life.

Workouts for the week so far:

Day	Focus	Exercise	Sets	Load	Reps / Notes
Monday	Lower Body	Smith Machine Squats	3	20kg	10 reps
		Cable RDLs	3	40kg	10 reps
		Hip Thrusts	3	40kg / 60kg / 80kg	10 full reps + 10 high pulses
		Cable Step Ups	3	18kg / 22kg / 27kg	10 reps
Tuesday	Upper Body & Core	Front Raises	3	4kg DBs	10 reps
		Lateral Raises	3	4kg DBs	10 reps
		Shoulder Press	3	4kg DBs	10 reps
		Banded Pull Apart	3	Band	10 reps
		Assisted Pull Ups	3	Assisted	10 reps
		Overhead Tricep Extension	3	4kg	10 reps
		Around the World	3	5kg	20 reps
		Wood Chop	3	5kg	10 each side
		Crunches	3	Bodyweight	20 reps
		Leg Raises	3	Bodyweight	20 reps
Wednesday	Conditioning & Glutes	Stair Climber	1	Level 7	30 mins
		Abductor Machine	3	—	20 reps leaning back + 20 reps leaning forward
		Hyperextensions	3	10kg	20 reps

Food (Logged for yesterday)

As I have been consistently hitting my macros, I have had so much more energy throughout my workouts and find that I am less fatigued after my heavier sessions... go figure . My lifts have gone up over the course of the week, and I am enjoying my training routine once again! Yay!

Sponsors of my log:
@Norvex - HgH at 1IU a night
@OneStopShop - OptiRip 30mg Reta pen - 2mg p/w
@CladHQ - Mots-C @ 1 mg per day | PT141 @ 1 mg x 3 per week (M/W/F) (currently paused due to nausea)

Goals for the rest of the week:

1. Continue training intensity
2. Hit my daily macros
3. Work on reducing gut inflammation and improving gut health

Thank you for stopping by.