Approved Log Life Change and Body Recomp Cycle Log

[Shakey]

27FEB
DAILY TRAINING LOG – LEGS

Profile
• Age: 37
• Dad | LYF
• Height: 185 cm
• Weight: 102 kg (last proper weigh-in – weekly Saturday)

Sleep
• Duration: 6 hours
• Quality: Fair
• Notes: Not ideal but workable. Ordered CS Supps NIGHTNIGHT Sleep Support Double Strength today to help improve sleep quality going forward.

Energy & Readiness
• Energy Score: 8 / 10
• Notes: Good overall energy despite leg fatigue. Felt capable and switched on through training and the rest of the day.

Soreness / Recovery
• Soreness Score: 5 / 10
• Primary areas: Quads, hamstrings
• Notes: Manageable soreness. Movement improved after post-session walking.

Strength Training – Legs
Leg Press
• 50 kg x 10
• 100 kg x 10
• 150 kg x 10
• 150 kg x 11
• 150 kg x 10
• 150 kg x 10

Safety Bar Squat
• 10 kg each side x 10
• 20 kg each side x 9
• 20 kg each side x 7
• 20 kg each side x 6
First time in a long time adding a full body movement for legs. It felt fine. Safety bar definitely helped with stability and removed my worry with having to hinge too far forward with load on my spine.

Lying Hamstring Curl
• 53 kg x 12
• 53 kg x 12
• 53 kg x 12

Standing Calf Raise
• 115 kg x 15
• 125 kg x 14
• 125 kg x 13
• 125 kg x 12

Hip Abductor
• 63 kg x 13
• 63 kg x 13
• 63 kg x 13

Leg Extension
• 68 kg x 12
• 68 kg x 12
• 68 kg x 12

Core
• Decline ab bench – 3 sets x 10

Cardio / Active Recovery
• 4 km walk post-leg session to increase blood flow and assist recovery.
Total steps for the day inclusive of above walk around 10.2k steps.
Decent amount still with the majority of my day looking after my sick family and taking them to the doctors to be checked out.


Nutrition
• Tracking un-intentionally loose today. My wife cooked a roast beef with potatoes, honey carrots, sweet potato and broccoli and peas. Delicious home made gravy. Threw my figures out as I didn't really know much much oil and butter used. Weighed as much as I could but who knows. I appreciated the effort and sitting down with the family for a nice meal together.
• Estimated intake: ~2000–2500 calories
• Protein: confidently over 200 g
• Macros difficult to estimate. I rearranged some food that I had planned on eating and left it in the fridge to track tomorrow.

Wrap Up
• Strong leg session with good energy and manageable soreness
• Sleep wasn’t ideal but performance remained solid
• Nutrition wasn’t precise, but priorities were aligned with recovery, protein intake, and family time
• No stress. No guilt. Back to structured tracking tomorrow
• Consistency over perfection. Feeling good today. Rest day tomorrow but I will do some active rest keeping steps up.

*Kangaroo was chilling next to my walking track. Thought the non Aussies would appreciate. *

Awesome log format going broski. Nice workout as well. Cool pic, theres a place near me that imports meat like snake and crocodile all sorts and the like, ive seen kangaroo offered before. Always wanted to try it.

 

[theJimJim]

Thanks man. I really like the flavour of roo steak. The smell of it though can be quite strong. It is very distinctive. We dont really eat it that much over here. If it wasn't so expensive I would eat it more.

 

[theJimJim]

28 FEB
SATURDAY WEIGH IN UPDATE

101.9kg
Down from low 102's last week.
Feeling a lot leaner though and I am seeing a difference in the mirror.

 

[Hog.]

27FEB
DAILY TRAINING LOG – LEGS

Profile
• Age: 37
• Dad | LYF
• Height: 185 cm
• Weight: 102 kg (last proper weigh-in – weekly Saturday)

Sleep
• Duration: 6 hours
• Quality: Fair
• Notes: Not ideal but workable. Ordered CS Supps NIGHTNIGHT Sleep Support Double Strength today to help improve sleep quality going forward.

Energy & Readiness
• Energy Score: 8 / 10
• Notes: Good overall energy despite leg fatigue. Felt capable and switched on through training and the rest of the day.

Soreness / Recovery
• Soreness Score: 5 / 10
• Primary areas: Quads, hamstrings
• Notes: Manageable soreness. Movement improved after post-session walking.

Strength Training – Legs
Leg Press
• 50 kg x 10
• 100 kg x 10
• 150 kg x 10
• 150 kg x 11
• 150 kg x 10
• 150 kg x 10

Safety Bar Squat
• 10 kg each side x 10
• 20 kg each side x 9
• 20 kg each side x 7
• 20 kg each side x 6
First time in a long time adding a full body movement for legs. It felt fine. Safety bar definitely helped with stability and removed my worry with having to hinge too far forward with load on my spine.

Lying Hamstring Curl
• 53 kg x 12
• 53 kg x 12
• 53 kg x 12

Standing Calf Raise
• 115 kg x 15
• 125 kg x 14
• 125 kg x 13
• 125 kg x 12

Hip Abductor
• 63 kg x 13
• 63 kg x 13
• 63 kg x 13

Leg Extension
• 68 kg x 12
• 68 kg x 12
• 68 kg x 12

Core
• Decline ab bench – 3 sets x 10

Cardio / Active Recovery
• 4 km walk post-leg session to increase blood flow and assist recovery.
Total steps for the day inclusive of above walk around 10.2k steps.
Decent amount still with the majority of my day looking after my sick family and taking them to the doctors to be checked out.


Nutrition
• Tracking un-intentionally loose today. My wife cooked a roast beef with potatoes, honey carrots, sweet potato and broccoli and peas. Delicious home made gravy. Threw my figures out as I didn't really know much much oil and butter used. Weighed as much as I could but who knows. I appreciated the effort and sitting down with the family for a nice meal together.
• Estimated intake: ~2000–2500 calories
• Protein: confidently over 200 g
• Macros difficult to estimate. I rearranged some food that I had planned on eating and left it in the fridge to track tomorrow.

Wrap Up
• Strong leg session with good energy and manageable soreness
• Sleep wasn’t ideal but performance remained solid
• Nutrition wasn’t precise, but priorities were aligned with recovery, protein intake, and family time
• No stress. No guilt. Back to structured tracking tomorrow
• Consistency over perfection. Feeling good today. Rest day tomorrow but I will do some active rest keeping steps up.

*Kangaroo was chilling next to my walking track. Thought the non Aussies would appreciate. *

I love the mindset brother, no stress or guilt surrounding time with the family and putting them as a priority but still aligning with your own personal goals and making smart choices surrounding food.

After all sustainability is the key to success in the long term. Keep killing it brother.

 

[Hog.]

28 FEB
SATURDAY WEIGH IN UPDATE

101.9kg
Down from low 102's last week.
Feeling a lot leaner though and I am seeing a difference in the mirror.

View attachment 190602View attachment 190603View attachment 190604View attachment 190605View attachment 190606

Starting to see some capped delts peaking through brother, keep smashing shoulders and you’ll have some bowling ball delts in no time haha

 

[kamsikazee]

27FEB
DAILY TRAINING LOG – LEGS

Profile
• Age: 37
• Dad | LYF
• Height: 185 cm
• Weight: 102 kg (last proper weigh-in – weekly Saturday)

Sleep
• Duration: 6 hours
• Quality: Fair
• Notes: Not ideal but workable. Ordered CS Supps NIGHTNIGHT Sleep Support Double Strength today to help improve sleep quality going forward.

Energy & Readiness
• Energy Score: 8 / 10
• Notes: Good overall energy despite leg fatigue. Felt capable and switched on through training and the rest of the day.

Soreness / Recovery
• Soreness Score: 5 / 10
• Primary areas: Quads, hamstrings
• Notes: Manageable soreness. Movement improved after post-session walking.

Strength Training – Legs
Leg Press
• 50 kg x 10
• 100 kg x 10
• 150 kg x 10
• 150 kg x 11
• 150 kg x 10
• 150 kg x 10

Safety Bar Squat
• 10 kg each side x 10
• 20 kg each side x 9
• 20 kg each side x 7
• 20 kg each side x 6
First time in a long time adding a full body movement for legs. It felt fine. Safety bar definitely helped with stability and removed my worry with having to hinge too far forward with load on my spine.

Lying Hamstring Curl
• 53 kg x 12
• 53 kg x 12
• 53 kg x 12

Standing Calf Raise
• 115 kg x 15
• 125 kg x 14
• 125 kg x 13
• 125 kg x 12

Hip Abductor
• 63 kg x 13
• 63 kg x 13
• 63 kg x 13

Leg Extension
• 68 kg x 12
• 68 kg x 12
• 68 kg x 12

Core
• Decline ab bench – 3 sets x 10

Cardio / Active Recovery
• 4 km walk post-leg session to increase blood flow and assist recovery.
Total steps for the day inclusive of above walk around 10.2k steps.
Decent amount still with the majority of my day looking after my sick family and taking them to the doctors to be checked out.


Nutrition
• Tracking un-intentionally loose today. My wife cooked a roast beef with potatoes, honey carrots, sweet potato and broccoli and peas. Delicious home made gravy. Threw my figures out as I didn't really know much much oil and butter used. Weighed as much as I could but who knows. I appreciated the effort and sitting down with the family for a nice meal together.
• Estimated intake: ~2000–2500 calories
• Protein: confidently over 200 g
• Macros difficult to estimate. I rearranged some food that I had planned on eating and left it in the fridge to track tomorrow.

Wrap Up
• Strong leg session with good energy and manageable soreness
• Sleep wasn’t ideal but performance remained solid
• Nutrition wasn’t precise, but priorities were aligned with recovery, protein intake, and family time
• No stress. No guilt. Back to structured tracking tomorrow
• Consistency over perfection. Feeling good today. Rest day tomorrow but I will do some active rest keeping steps up.

*Kangaroo was chilling next to my walking track. Thought the non Aussies would appreciate. *

Solid leg workout brother! Its always hard to track macros when the wifey cooks haha. Sounds like a great meal though!

That Roo looks ready to throw hands!

 

[LevButlerov]

27FEB
DAILY TRAINING LOG – LEGS

Profile
• Age: 37
• Dad | LYF
• Height: 185 cm
• Weight: 102 kg (last proper weigh-in – weekly Saturday)

Sleep
• Duration: 6 hours
• Quality: Fair
• Notes: Not ideal but workable. Ordered CS Supps NIGHTNIGHT Sleep Support Double Strength today to help improve sleep quality going forward.

Energy & Readiness
• Energy Score: 8 / 10
• Notes: Good overall energy despite leg fatigue. Felt capable and switched on through training and the rest of the day.

Soreness / Recovery
• Soreness Score: 5 / 10
• Primary areas: Quads, hamstrings
• Notes: Manageable soreness. Movement improved after post-session walking.

Strength Training – Legs
Leg Press
• 50 kg x 10
• 100 kg x 10
• 150 kg x 10
• 150 kg x 11
• 150 kg x 10
• 150 kg x 10

Safety Bar Squat
• 10 kg each side x 10
• 20 kg each side x 9
• 20 kg each side x 7
• 20 kg each side x 6
First time in a long time adding a full body movement for legs. It felt fine. Safety bar definitely helped with stability and removed my worry with having to hinge too far forward with load on my spine.

Lying Hamstring Curl
• 53 kg x 12
• 53 kg x 12
• 53 kg x 12

Standing Calf Raise
• 115 kg x 15
• 125 kg x 14
• 125 kg x 13
• 125 kg x 12

Hip Abductor
• 63 kg x 13
• 63 kg x 13
• 63 kg x 13

Leg Extension
• 68 kg x 12
• 68 kg x 12
• 68 kg x 12

Core
• Decline ab bench – 3 sets x 10

Cardio / Active Recovery
• 4 km walk post-leg session to increase blood flow and assist recovery.
Total steps for the day inclusive of above walk around 10.2k steps.
Decent amount still with the majority of my day looking after my sick family and taking them to the doctors to be checked out.


Nutrition
• Tracking un-intentionally loose today. My wife cooked a roast beef with potatoes, honey carrots, sweet potato and broccoli and peas. Delicious home made gravy. Threw my figures out as I didn't really know much much oil and butter used. Weighed as much as I could but who knows. I appreciated the effort and sitting down with the family for a nice meal together.
• Estimated intake: ~2000–2500 calories
• Protein: confidently over 200 g
• Macros difficult to estimate. I rearranged some food that I had planned on eating and left it in the fridge to track tomorrow.

Wrap Up
• Strong leg session with good energy and manageable soreness
• Sleep wasn’t ideal but performance remained solid
• Nutrition wasn’t precise, but priorities were aligned with recovery, protein intake, and family time
• No stress. No guilt. Back to structured tracking tomorrow
• Consistency over perfection. Feeling good today. Rest day tomorrow but I will do some active rest keeping steps up.

*Kangaroo was chilling next to my walking track. Thought the non Aussies would appreciate. *

28 FEB
SATURDAY WEIGH IN UPDATE

101.9kg
Down from low 102's last week.
Feeling a lot leaner though and I am seeing a difference in the mirror.

View attachment 190602View attachment 190603View attachment 190604View attachment 190605View attachment 190606

amazing solid size @theJimJim love your mass and big arms and shoulders, getting there really like the training too.
the kangaroo pics lol they good to eat I hear


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

 

[Freki]

the kangaroo pics lol they good to eat I hear

your a menace @LevButlerov

 

[Freki]

28 FEB
SATURDAY WEIGH IN UPDATE

101.9kg
Down from low 102's last week.
Feeling a lot leaner though and I am seeing a difference in the mirror.

View attachment 190602View attachment 190603View attachment 190604View attachment 190605View attachment 190606

Looking great for 100kg+ holding a lot of muscle mate

 

[LevButlerov]

your a menace @LevButlerov

I had to @Freki

 

[Dreamer]

28 FEB
SATURDAY WEIGH IN UPDATE

101.9kg
Down from low 102's last week.
Feeling a lot leaner though and I am seeing a difference in the mirror.

View attachment 190602View attachment 190603View attachment 190604View attachment 190605View attachment 190606

The mirror is all that matters brother - the scale is noisy when your running gear

 

[Shakey]

28 FEB
SATURDAY WEIGH IN UPDATE

101.9kg
Down from low 102's last week.
Feeling a lot leaner though and I am seeing a difference in the mirror.

View attachment 190602View attachment 190603View attachment 190604View attachment 190605View attachment 190606

Awesome update pics bro. Making good progress.

 

[waggat]

Breakfast this morning.
Will be out a bit today so eating a bit more than I would for breakfast normally.

• Turkish Roll beef burger
• Iced coffee with Bulk Nutrients Vanilla Maple WPC instead of milk.

Calories: 708
P: 66.85g
C: 52.4g
F: 23.7g

This turkish roll burger looks awesome.

Daily Training Log 26FEB​

37yo Dad | LYF
Height: 185 cm
Weight: 102 kg (last proper weigh-in – weekly Saturday)
Sleep: 7H 40m (annoyingly awoke at 3am with a full bladder.) Got back to sleep relatively quickly.

---

Pull Day (Hypertrophy) 1h 15m approx​

Warm-up / Prep

• 
  
• Roller- upper and lower back. Hips and glutes.
• 
  
• Dead hangs
• 
  
• Lying down on decline ab bench to decompress lower back and hips.

Deadlifts

• 70 kg × 8
• 100 kg × 8
• 100 kg × 8
• 100 kg × 8

Lat Pulldowns

• 47 kg × 15
• 54 kg × 15
• 61 kg × 12
• 61 kg × 12
• 54 kg × 15 (rest-pause at 10 — forearms on fire)

Seated Row

• 55 kg × 12
• 55 kg × 12
• 55 kg × 12
• 55 kg × 13 (failed nicely on 13)

Biceps dumbell curls

• 12.5 kg × 12
• 12.5 kg × 12
• 12.5 kg × 12
• 12.5 kg × 8 + rest-pause 4

Intra-session Movement

• ~4,000 steps accumulated during rest periods

---

Cardio​

• 13,800 steps total
• 
  
• Included 2.5 km walk with some jogging with the dogs (counted within daily steps) calf muscles were starting to feel better allowing me to actually jog for sections.

---

Nutrition​

• Total Calories: 2,210 kcal
• Protein: 232.8 g
• Carbs: 127.2 g
• Fat: 76.5 g

Added ~200 extra calories today due to noticeable post-workout fatigue. (I wish now looking back I had a few more carbs in replacement of some of the protein but still keeping protein 200 or slightly above.

My breakfast Turkish Roll Burger was great. I ended up making burger patties with the whole 500g pack of 90/10 beef mince and ate them through the day with broccoli, green string beans and spud light potatoes. Had 200g Tasmanian Tuna cooked in the pan with some salt and pepper at dinner time with the broc, green beans and potatoes above (I made one big batch for the macros I wanted and spilt through out the day). 1 single ferrero rocher which yes was added to my macros.

Recovery & Energy

• Felt noticeably exhausted a couple of hours after training
• Extra calories helped stabilise energy
• Fatigue felt workload-related rather than systemic

---

Wrap Up​

High-volume pull session completed with strong effort and control. I dont like to go higher reps on deadlifts as higher rep fatigue is how I buldged my disc in lower back years ago. I refuse to go higher than ten reps and more likely to keep around 5 reps a set
Grip and forearms heavily taxed. I was struggling during the pull downs and rows with the burn. Forearms wanted to give up before back muscles.
Daily steps remained high despite fatigue.
Calories adjusted instead of pushing through depleted.

Listening to the body. Staying consistent. Moving forward.

Nice pull workout there. I've started making extra with all the family dinner I cook. Then have plenty of leftovers for the days afterwards.

27FEB
DAILY TRAINING LOG – LEGS

Profile
• Age: 37
• Dad | LYF
• Height: 185 cm
• Weight: 102 kg (last proper weigh-in – weekly Saturday)

Sleep
• Duration: 6 hours
• Quality: Fair
• Notes: Not ideal but workable. Ordered CS Supps NIGHTNIGHT Sleep Support Double Strength today to help improve sleep quality going forward.

Energy & Readiness
• Energy Score: 8 / 10
• Notes: Good overall energy despite leg fatigue. Felt capable and switched on through training and the rest of the day.

Soreness / Recovery
• Soreness Score: 5 / 10
• Primary areas: Quads, hamstrings
• Notes: Manageable soreness. Movement improved after post-session walking.

Strength Training – Legs
Leg Press
• 50 kg x 10
• 100 kg x 10
• 150 kg x 10
• 150 kg x 11
• 150 kg x 10
• 150 kg x 10

Safety Bar Squat
• 10 kg each side x 10
• 20 kg each side x 9
• 20 kg each side x 7
• 20 kg each side x 6
First time in a long time adding a full body movement for legs. It felt fine. Safety bar definitely helped with stability and removed my worry with having to hinge too far forward with load on my spine.

Lying Hamstring Curl
• 53 kg x 12
• 53 kg x 12
• 53 kg x 12

Standing Calf Raise
• 115 kg x 15
• 125 kg x 14
• 125 kg x 13
• 125 kg x 12

Hip Abductor
• 63 kg x 13
• 63 kg x 13
• 63 kg x 13

Leg Extension
• 68 kg x 12
• 68 kg x 12
• 68 kg x 12

Core
• Decline ab bench – 3 sets x 10

Cardio / Active Recovery
• 4 km walk post-leg session to increase blood flow and assist recovery.
Total steps for the day inclusive of above walk around 10.2k steps.
Decent amount still with the majority of my day looking after my sick family and taking them to the doctors to be checked out.


Nutrition
• Tracking un-intentionally loose today. My wife cooked a roast beef with potatoes, honey carrots, sweet potato and broccoli and peas. Delicious home made gravy. Threw my figures out as I didn't really know much much oil and butter used. Weighed as much as I could but who knows. I appreciated the effort and sitting down with the family for a nice meal together.
• Estimated intake: ~2000–2500 calories
• Protein: confidently over 200 g
• Macros difficult to estimate. I rearranged some food that I had planned on eating and left it in the fridge to track tomorrow.

Wrap Up
• Strong leg session with good energy and manageable soreness
• Sleep wasn’t ideal but performance remained solid
• Nutrition wasn’t precise, but priorities were aligned with recovery, protein intake, and family time
• No stress. No guilt. Back to structured tracking tomorrow
• Consistency over perfection. Feeling good today. Rest day tomorrow but I will do some active rest keeping steps up.

*Kangaroo was chilling next to my walking track. Thought the non Aussies would appreciate. *

Nice leg workout. Looks like a good selection of exercises.

28 FEB
SATURDAY WEIGH IN UPDATE

101.9kg
Down from low 102's last week.
Feeling a lot leaner though and I am seeing a difference in the mirror.

View attachment 190602View attachment 190603View attachment 190604View attachment 190605View attachment 190606

Looking good here mate. Congrats on the progress so far. Can definitely get that again by shaving.

 

[RoySimpson]

Push Day – PPL Rotation (Hypertrophy Block – Day 1)
Really solid session today. First hypertrophy day in the rotation. Felt a very strong pump post-workout. Added citrulline malate to my pre-workout and definitely noticed improved blood flow and endurance.

Warm-up
Shoulder warm-up on the cable machine to get everything firing before pressing.

Bench Press
40kg x 15
60kg x 15
80kg x 13
80kg x 12 (9 reps, rack, short pause, 2 reps, rack, 1 rep)
80kg x 8 (rack short pause + 4 reps)
80kg x 10 (rack short pause + 2 reps)

80kg felt strong but rest times may have been slightly short. Used a few rack-pause finishes to push extra reps.

Incline Dumbbell Press(weight is each dumbell)
20kg x 15
22.5kg x 15
25kg x 10
22.5kg x 12
20kg x 12

Good stretch and contraction. Fatigue from bench definitely kicking in.

Standing Overhead Press (weight is each dumbell)
12.5kg x 8
12.5kg x 12
12.5kg x 12
12.5kg x 12

Focused on control and bracing. Shoulders were already working from earlier pressing.

Tricep Rope Pushdowns
11.25kg x 20
13.75kg x 15
16.35kg x 13
16.35kg x 15
16.25kg x 15
Strong contraction and solid burn.

Cable Side Delt Raises
6.25kg x 15
6.25kg x 15
6.25kg x 15
6.25kg x 12
Strict form. Delts were on fire.

Superset Finisher
Single Arm Reverse Grip Pushdowns
6.25kg x 15
6.25kg x 15
6.25kg x 15
6.25kg x 12
Cable Chest Press / Fly
8.75kg x 15
8.75kg x 15
8.75kg x 15
8.75kg x 13

Overall
Great pump across chest, shoulders and triceps. Citrulline malate seems like a solid addition. Bench volume at 80kg improving, but slightly longer rest periods may help reduce the need for rack-pause reps.
On to Pull next. Wasn't going to post a picture until weekend but pump felt good and I'm feeling leaner. My shoulders are slowly returning.

@theJimJim Great update on the push day! Looking strong bro!

 

[theJimJim]

Daily Training Log 28FEB​

37yo Dad | LYF
Height: 185 cm
Weight: 101.9 kg (last proper weigh-in 28Feb – weekly Saturday)
Sleep: 6h 10m really have to figure out what's going on. I have been a shift worker for years and it really messes with sleep cycles.

Training​

Rest day today.
Hypertrophy PPL workouts last 3 days complete. Back to strength PPL for next 3 sessions.

Cardio​

• 8,800 steps total
• had work today and was a planned rest day. Home life didn't line up to get any addition cardio time in.

Nutrition​

• Total Calories: 2,057 kcal
• Protein: 213.5 g
• Carbs: 176 g
• Fat: 45.8 g

Had the oat bran yoghurt and mixed berries for breakfast again. Wpc mixed into coffee instead of milk.
Had a pear some time in the day.
2 meals of 5%fat pork mince with stirfry veggies and rice in a blackbean sauce.
Dinner was 200g shredded chicken breast with 250g cooked mushrooms and some green string beans. Garlic salt pepper and a little chicken stock.
Bulla frozen yoghurt - mango flavour for desert with a cup of black tea before bed.


Recovery & Energy

• Legs are feeling DOMS but not as bad as after last session. The safety bar squats and leg press definitely hit the quads and glutes.
• Energy was pretty high today. 7-8 out of 10 I'd say.

---

Wrap Up​

Pretty chill rest day from gym today. Had a pretty long day at work too.
Got some meal prep done
Ready for my Strength Push day tomorrow.
Quads and glutes definitely feeling DOMS today. But leg pain is not as crippling as it was after last session. Keep up the leg sessions and DOMS should settle with future workouts.

Meal prepped 7 meals tonight. Quick easy ones to just grab on the go for work.

Pressure cooked 1.4kg chicken breast and shredded it. Chucked in veggies, experimented with some jars of salsa for flavour with some fresh coriander and fresh limes squeezed in, cooked that. 3/4 cup of cooked medium grain rice.

Cals per meal: 459
P: 51.5g
C: 51.7g
F: 3.6g

 

[Shakey]

Daily Training Log 28FEB​

37yo Dad | LYF
Height: 185 cm
Weight: 101.9 kg (last proper weigh-in 28Feb – weekly Saturday)
Sleep: 6h 10m really have to figure out what's going on. I have been a shift worker for years and it really messes with sleep cycles.

Training​

Rest day today.
Hypertrophy PPL workouts last 3 days complete. Back to strength PPL for next 3 sessions.

Cardio​

• 8,800 steps total
• had work today and was a planned rest day. Home life didn't line up to get any addition cardio time in.

Nutrition​

• Total Calories: 2,057 kcal
• Protein: 213.5 g
• Carbs: 176 g
• Fat: 45.8 g

Had the oat bran yoghurt and mixed berries for breakfast again. Wpc mixed into coffee instead of milk.
Had a pear some time in the day.
2 meals of 5%fat pork mince with stirfry veggies and rice in a blackbean sauce.
Dinner was 200g shredded chicken breast with 250g cooked mushrooms and some green string beans. Garlic salt pepper and a little chicken stock.
Bulla frozen yoghurt - mango flavour for desert with a cup of black tea before bed.


Recovery & Energy

• Legs are feeling DOMS but not as bad as after last session. The safety bar squats and leg press definitely hit the quads and glutes.
• Energy was pretty high today. 7-8 out of 10 I'd say.

---

Wrap Up​

Pretty chill rest day from gym today. Had a pretty long day at work too.
Got some meal prep done
Ready for my Strength Push day tomorrow.
Quads and glutes definitely feeling DOMS today. But leg pain is not as crippling as it was after last session. Keep up the leg sessions and DOMS should settle with future workouts.

Meal prepped 7 meals tonight. Quick easy ones to just grab on the go for work.

Pressure cooked 1.4kg chicken breast and shredded it. Chucked in veggies, experimented with some jars of salsa for flavour with some fresh coriander and fresh limes squeezed in, cooked that. 3/4 cup of cooked medium grain rice.

Cals per meal: 459
P: 51.5g
C: 51.7g
F: 3.6g
View attachment 190979

Tasty lookin meal preps bro.

 

[theJimJim]

May not look pretty but here is my eggs for breakfast. Chucked a little franks buffalo hot sauce on top. I didn't count that.

4 eggs
100ml full cream milk
250g mushrooms
Italian herbs and spice
Garlic
Salt and pepper

Cals: 419
P: 36.8g
C: 6.7g
F: 24g

 

[LevButlerov]

Daily Training Log 28FEB​

37yo Dad | LYF
Height: 185 cm
Weight: 101.9 kg (last proper weigh-in 28Feb – weekly Saturday)
Sleep: 6h 10m really have to figure out what's going on. I have been a shift worker for years and it really messes with sleep cycles.

Training​

Rest day today.
Hypertrophy PPL workouts last 3 days complete. Back to strength PPL for next 3 sessions.

Cardio​

• 8,800 steps total
• had work today and was a planned rest day. Home life didn't line up to get any addition cardio time in.

Nutrition​

• Total Calories: 2,057 kcal
• Protein: 213.5 g
• Carbs: 176 g
• Fat: 45.8 g

Had the oat bran yoghurt and mixed berries for breakfast again. Wpc mixed into coffee instead of milk.
Had a pear some time in the day.
2 meals of 5%fat pork mince with stirfry veggies and rice in a blackbean sauce.
Dinner was 200g shredded chicken breast with 250g cooked mushrooms and some green string beans. Garlic salt pepper and a little chicken stock.
Bulla frozen yoghurt - mango flavour for desert with a cup of black tea before bed.


Recovery & Energy

• Legs are feeling DOMS but not as bad as after last session. The safety bar squats and leg press definitely hit the quads and glutes.
• Energy was pretty high today. 7-8 out of 10 I'd say.

---

Wrap Up​

Pretty chill rest day from gym today. Had a pretty long day at work too.
Got some meal prep done
Ready for my Strength Push day tomorrow.
Quads and glutes definitely feeling DOMS today. But leg pain is not as crippling as it was after last session. Keep up the leg sessions and DOMS should settle with future workouts.

Meal prepped 7 meals tonight. Quick easy ones to just grab on the go for work.

Pressure cooked 1.4kg chicken breast and shredded it. Chucked in veggies, experimented with some jars of salsa for flavour with some fresh coriander and fresh limes squeezed in, cooked that. 3/4 cup of cooked medium grain rice.

Cals per meal: 459
P: 51.5g
C: 51.7g
F: 3.6g
View attachment 190979

I like your meal perp perfect @theJimJim this is how you get results! but 3.6g fat too low add 2 walnuts to each
and can you up the fasted AM cardio?

 

[theJimJim]

01MAR LOG
Got smashed with an unexpected huge shift at work so didn't get to hit the gym today. No work tomorrow so will definitely make it.

Nutrition:
Cals: 2062
P: 207.8g
C: 155.6g
F: 59g

Training:
Nil chance to do weights due to family commitments in the morning and work blew out majorly. Was supposed to go after work but I finished late and have to be up for kids in the morning.

11k steps from all of my daily activities.

Energy was still high today. Legs were feeling more DOMS today.
Hopefully a decent sleep tonight and dig deep tomorrow.

Short update tonight.

 

[ballin2504]

Push Day – PPL Rotation (Hypertrophy Block – Day 1)
Really solid session today. First hypertrophy day in the rotation. Felt a very strong pump post-workout. Added citrulline malate to my pre-workout and definitely noticed improved blood flow and endurance.

Warm-up
Shoulder warm-up on the cable machine to get everything firing before pressing.

Bench Press
40kg x 15
60kg x 15
80kg x 13
80kg x 12 (9 reps, rack, short pause, 2 reps, rack, 1 rep)
80kg x 8 (rack short pause + 4 reps)
80kg x 10 (rack short pause + 2 reps)

80kg felt strong but rest times may have been slightly short. Used a few rack-pause finishes to push extra reps.

Incline Dumbbell Press(weight is each dumbell)
20kg x 15
22.5kg x 15
25kg x 10
22.5kg x 12
20kg x 12

Good stretch and contraction. Fatigue from bench definitely kicking in.

Standing Overhead Press (weight is each dumbell)
12.5kg x 8
12.5kg x 12
12.5kg x 12
12.5kg x 12

Focused on control and bracing. Shoulders were already working from earlier pressing.

Tricep Rope Pushdowns
11.25kg x 20
13.75kg x 15
16.35kg x 13
16.35kg x 15
16.25kg x 15
Strong contraction and solid burn.

Cable Side Delt Raises
6.25kg x 15
6.25kg x 15
6.25kg x 15
6.25kg x 12
Strict form. Delts were on fire.

Superset Finisher
Single Arm Reverse Grip Pushdowns
6.25kg x 15
6.25kg x 15
6.25kg x 15
6.25kg x 12
Cable Chest Press / Fly
8.75kg x 15
8.75kg x 15
8.75kg x 15
8.75kg x 13

Overall
Great pump across chest, shoulders and triceps. Citrulline malate seems like a solid addition. Bench volume at 80kg improving, but slightly longer rest periods may help reduce the need for rack-pause reps.
On to Pull next. Wasn't going to post a picture until weekend but pump felt good and I'm feeling leaner. My shoulders are slowly returning.

@theJimJim man you’re looking strong for sure. Great training update. You’re definitely looking leaner

 

[kamsikazee]

Daily Training Log 28FEB​

37yo Dad | LYF
Height: 185 cm
Weight: 101.9 kg (last proper weigh-in 28Feb – weekly Saturday)
Sleep: 6h 10m really have to figure out what's going on. I have been a shift worker for years and it really messes with sleep cycles.

Training​

Rest day today.
Hypertrophy PPL workouts last 3 days complete. Back to strength PPL for next 3 sessions.

Cardio​

• 8,800 steps total
• had work today and was a planned rest day. Home life didn't line up to get any addition cardio time in.

Nutrition​

• Total Calories: 2,057 kcal
• Protein: 213.5 g
• Carbs: 176 g
• Fat: 45.8 g

Had the oat bran yoghurt and mixed berries for breakfast again. Wpc mixed into coffee instead of milk.
Had a pear some time in the day.
2 meals of 5%fat pork mince with stirfry veggies and rice in a blackbean sauce.
Dinner was 200g shredded chicken breast with 250g cooked mushrooms and some green string beans. Garlic salt pepper and a little chicken stock.
Bulla frozen yoghurt - mango flavour for desert with a cup of black tea before bed.


Recovery & Energy

• Legs are feeling DOMS but not as bad as after last session. The safety bar squats and leg press definitely hit the quads and glutes.
• Energy was pretty high today. 7-8 out of 10 I'd say.

---

Wrap Up​

Pretty chill rest day from gym today. Had a pretty long day at work too.
Got some meal prep done
Ready for my Strength Push day tomorrow.
Quads and glutes definitely feeling DOMS today. But leg pain is not as crippling as it was after last session. Keep up the leg sessions and DOMS should settle with future workouts.

Meal prepped 7 meals tonight. Quick easy ones to just grab on the go for work.

Pressure cooked 1.4kg chicken breast and shredded it. Chucked in veggies, experimented with some jars of salsa for flavour with some fresh coriander and fresh limes squeezed in, cooked that. 3/4 cup of cooked medium grain rice.

Cals per meal: 459
P: 51.5g
C: 51.7g
F: 3.6g
View attachment 190979

Those meal preps look fantastic! Good use of the rest day!

 

[LevButlerov]

01MAR LOG
Got smashed with an unexpected huge shift at work so didn't get to hit the gym today. No work tomorrow so will definitely make it.

Nutrition:
Cals: 2062
P: 207.8g
C: 155.6g
F: 59g

Training:
Nil chance to do weights due to family commitments in the morning and work blew out majorly. Was supposed to go after work but I finished late and have to be up for kids in the morning.

11k steps from all of my daily activities.

Energy was still high today. Legs were feeling more DOMS today.
Hopefully a decent sleep tonight and dig deep tomorrow.

Short update tonight.

when you cant train at the gym and you have DOMS rest so this is good you have time at work, but bump your carbs protein next time get protein shakes in @theJimJim

 

[theJimJim]

when you cant train at the gym and you have DOMS rest so this is good you have time at work, but bump your carbs protein next time get protein shakes in @theJimJim

Cheers mate. Makes me feel less shit for missing a day. Back to it today though

 

[LevButlerov]

Cheers mate. Makes me feel less shit for missing a day. Back to it today though

dont worry 1 day at a time you will win

 

[Southern Cross Labs]

01MAR LOG
Got smashed with an unexpected huge shift at work so didn't get to hit the gym today. No work tomorrow so will definitely make it.

Nutrition:
Cals: 2062
P: 207.8g
C: 155.6g
F: 59g

Training:
Nil chance to do weights due to family commitments in the morning and work blew out majorly. Was supposed to go after work but I finished late and have to be up for kids in the morning.

11k steps from all of my daily activities.

Energy was still high today. Legs were feeling more DOMS today.
Hopefully a decent sleep tonight and dig deep tomorrow.

Short update tonight.

Domt stress it a day off can be helpful.
You did 11k steps anyways man thats massive.

 

[theJimJim]

TOUCH DOWN!
Proud to say I'm sponsored by @Southern Cross Labs
Excited to be part of the Team!

Arrived today and looks great.
Will be using on an up coming cycle to move my recomp into a more aggressive mode.
8 weeks of -
300mg Southern Cross Labs NPP a week. With a total of 300mg Test which will be 125mg test U(Reandon my normal trt) and Southern Cross Labs Test P boosting me up.
All short esters injected EOD.
Southern Cross Labs Aromasin on hand for Estro control. Will be taking bloods to check where I'm at as I am going.

 

[Shakey]

TOUCH DOWN!
Proud to say I'm sponsored by @Southern Cross Labs
Excited to be part of the Team!
View attachment 191833
Arrived today and looks great.
Will be using on an up coming cycle to move my recomp into a more aggressive mode.
8 weeks of -
300mg Southern Cross Labs NPP a week. With a total of 300mg Test which will be 125mg test U(Reandon my normal trt) and Southern Cross Labs Test P boosting me up.
All short esters injected EOD.
Southern Cross Labs Aromasin on hand for Estro control. Will be taking bloods to check where I'm at as I am going.

Awesome, good for you broski.

 

[theJimJim]

DAILY TRAINING LOG – 02MAR

37yo Dad | LYF
Height: 185 cm
Weight: 101.9 kg (last weighed Saturday 28 FEB)
Sleep: 6h 30m (late night working, early school run)

PEDs
TRT Test U (reandron) 125mg weekly.
Soon to be added NPP and Test P from Sponsor @Southern Cross Labs
Awaiting some blood tests for TRT first.

TRAINING – STRENGTH PUSH

Bench Press
• 60 kg x 10
• 80 kg x 6
• 100 kg x 5
• 110 kg x 5
• 110 kg x 5
• 110 kg x 5
• 110 kg x 4 (rerack) 1 more.

Incline Dumbbell Press (weight is each side)
• 30 kg x 5
• 35 kg x 5
• 35 kg x 5
• 35 kg x 5

Standing Dumbbell Overhead Press (weight is each side)
• 20 kg x 5
• 20 kg x 5
• 20 kg x 5

Triceps – Cable Rope Pushdown
• 23.75 kg x 5
• 26.25 kg x 5
• 28.75 kg x 5
• 31.25 kg x 5
• 31.25 kg x 5

Cable Side Delt Raises
• 8.75 kg x 10
• 11.25 kg x 6
• 11.25 kg x 6
• 11.25 kg x 6

Cable Chest Fly / Press
• 16.25 kg x 5
• 21.25 kg x 5
• 21.25 kg x 5
• 21.25 kg x 5

Single-Arm Cable Reverse Grip Pushdown
• 11.25 kg x 5
• 13.75 kg x 5
• 13.75 kg x 5
• 13.75 kg x 5

CARDIO

• Total Steps: 15,500
• 2.5 km walk with dogs and kids
• Jogged around the block, then continued with jog/walk intervals
• Total distance: ~8.15 km
• Actively working on improving cardio

NUTRITION

• Calories: 2,003 kcal
• Protein: 203.7 g
• Carbs: 178.5 g
• Fat: 46.6 g

45g WPC added with coffee

Thai green chicken curry with rice

Mexican Salsa chicken veg and rice

Tuna sandwich

bowl of berries, white grapes(does @Pigsy sell to Coles??) natural greek yoghurt.

RECOVERY & ENERGY

• DOMS: 4/10
– Quads improving
– Held up well during jogging
• Energy: 6/10
– Rough morning
– Pre-workout helped
– Strong push session + cardio completed

WRAP UP

• Solid strength push session despite limited sleep. Moved 110kg on bench really well.
• Cardio volume pushed further than planned
• Quads continuing to recover well
• Good output considering fatigue

Meal prepped 10 meals today.
5 x thai green chicken curry
5 x Thai red chicken curry

I didn't add carbs like rice to the meals so I have options to add whatever I need macro wise at the time I need to eat.

Pretty much all the same ingredients except for the paste.

Green curry macros

 

[LevButlerov]

TOUCH DOWN!
Proud to say I'm sponsored by @Southern Cross Labs
Excited to be part of the Team!
View attachment 191833
Arrived today and looks great.
Will be using on an up coming cycle to move my recomp into a more aggressive mode.
8 weeks of -
300mg Southern Cross Labs NPP a week. With a total of 300mg Test which will be 125mg test U(Reandon my normal trt) and Southern Cross Labs Test P boosting me up.
All short esters injected EOD.
Southern Cross Labs Aromasin on hand for Estro control. Will be taking bloods to check where I'm at as I am going.

nice TD

 

[Pigsy]

DAILY TRAINING LOG – 02MAR

37yo Dad | LYF
Height: 185 cm
Weight: 101.9 kg (last weighed Saturday 28 FEB)
Sleep: 6h 30m (late night working, early school run)

PEDs
TRT Test U (reandron) 125mg weekly.
Soon to be added NPP and Test P from Sponsor @Southern Cross Labs
Awaiting some blood tests for TRT first.

TRAINING – STRENGTH PUSH

Bench Press
• 60 kg x 10
• 80 kg x 6
• 100 kg x 5
• 110 kg x 5
• 110 kg x 5
• 110 kg x 5
• 110 kg x 4 (rerack) 1 more.

Incline Dumbbell Press (weight is each side)
• 30 kg x 5
• 35 kg x 5
• 35 kg x 5
• 35 kg x 5

Standing Dumbbell Overhead Press (weight is each side)
• 20 kg x 5
• 20 kg x 5
• 20 kg x 5

Triceps – Cable Rope Pushdown
• 23.75 kg x 5
• 26.25 kg x 5
• 28.75 kg x 5
• 31.25 kg x 5
• 31.25 kg x 5

Cable Side Delt Raises
• 8.75 kg x 10
• 11.25 kg x 6
• 11.25 kg x 6
• 11.25 kg x 6

Cable Chest Fly / Press
• 16.25 kg x 5
• 21.25 kg x 5
• 21.25 kg x 5
• 21.25 kg x 5

Single-Arm Cable Reverse Grip Pushdown
• 11.25 kg x 5
• 13.75 kg x 5
• 13.75 kg x 5
• 13.75 kg x 5

CARDIO

• Total Steps: 15,500
• 2.5 km walk with dogs and kids
• Jogged around the block, then continued with jog/walk intervals
• Total distance: ~8.15 km
• Actively working on improving cardio

NUTRITION

• Calories: 2,003 kcal
• Protein: 203.7 g
• Carbs: 178.5 g
• Fat: 46.6 g

45g WPC added with coffee

Thai green chicken curry with rice

Mexican Salsa chicken veg and rice

Tuna sandwich

bowl of berries, white grapes(does @Pigsy sell to Coles??) natural greek yoghurt.

RECOVERY & ENERGY

• DOMS: 4/10
– Quads improving
– Held up well during jogging
• Energy: 6/10
– Rough morning
– Pre-workout helped
– Strong push session + cardio completed

WRAP UP

• Solid strength push session despite limited sleep. Moved 110kg on bench really well.
• Cardio volume pushed further than planned
• Quads continuing to recover well
• Good output considering fatigue

Meal prepped 10 meals today.
5 x thai green chicken curry
5 x Thai red chicken curry

I didn't add carbs like rice to the meals so I have options to add whatever I need macro wise at the time I need to eat.

Pretty much all the same ingredients except for the paste.

Green curry macros
View attachment 192039View attachment 192040
View attachment 192041

Coles, woolies, Aldi and IGA

 

[Shakey]

DAILY TRAINING LOG – 02MAR

37yo Dad | LYF
Height: 185 cm
Weight: 101.9 kg (last weighed Saturday 28 FEB)
Sleep: 6h 30m (late night working, early school run)

PEDs
TRT Test U (reandron) 125mg weekly.
Soon to be added NPP and Test P from Sponsor @Southern Cross Labs
Awaiting some blood tests for TRT first.

TRAINING – STRENGTH PUSH

Bench Press
• 60 kg x 10
• 80 kg x 6
• 100 kg x 5
• 110 kg x 5
• 110 kg x 5
• 110 kg x 5
• 110 kg x 4 (rerack) 1 more.

Incline Dumbbell Press (weight is each side)
• 30 kg x 5
• 35 kg x 5
• 35 kg x 5
• 35 kg x 5

Standing Dumbbell Overhead Press (weight is each side)
• 20 kg x 5
• 20 kg x 5
• 20 kg x 5

Triceps – Cable Rope Pushdown
• 23.75 kg x 5
• 26.25 kg x 5
• 28.75 kg x 5
• 31.25 kg x 5
• 31.25 kg x 5

Cable Side Delt Raises
• 8.75 kg x 10
• 11.25 kg x 6
• 11.25 kg x 6
• 11.25 kg x 6

Cable Chest Fly / Press
• 16.25 kg x 5
• 21.25 kg x 5
• 21.25 kg x 5
• 21.25 kg x 5

Single-Arm Cable Reverse Grip Pushdown
• 11.25 kg x 5
• 13.75 kg x 5
• 13.75 kg x 5
• 13.75 kg x 5

CARDIO

• Total Steps: 15,500
• 2.5 km walk with dogs and kids
• Jogged around the block, then continued with jog/walk intervals
• Total distance: ~8.15 km
• Actively working on improving cardio

NUTRITION

• Calories: 2,003 kcal
• Protein: 203.7 g
• Carbs: 178.5 g
• Fat: 46.6 g

45g WPC added with coffee

Thai green chicken curry with rice

Mexican Salsa chicken veg and rice

Tuna sandwich

bowl of berries, white grapes(does @Pigsy sell to Coles??) natural greek yoghurt.

RECOVERY & ENERGY

• DOMS: 4/10
– Quads improving
– Held up well during jogging
• Energy: 6/10
– Rough morning
– Pre-workout helped
– Strong push session + cardio completed

WRAP UP

• Solid strength push session despite limited sleep. Moved 110kg on bench really well.
• Cardio volume pushed further than planned
• Quads continuing to recover well
• Good output considering fatigue

Meal prepped 10 meals today.
5 x thai green chicken curry
5 x Thai red chicken curry

I didn't add carbs like rice to the meals so I have options to add whatever I need macro wise at the time I need to eat.

Pretty much all the same ingredients except for the paste.

Green curry macros
View attachment 192039View attachment 192040
View attachment 192041

Nice lifts bud, keep at 'er

 

[kamsikazee]

DAILY TRAINING LOG – 02MAR

37yo Dad | LYF
Height: 185 cm
Weight: 101.9 kg (last weighed Saturday 28 FEB)
Sleep: 6h 30m (late night working, early school run)

PEDs
TRT Test U (reandron) 125mg weekly.
Soon to be added NPP and Test P from Sponsor @Southern Cross Labs
Awaiting some blood tests for TRT first.

TRAINING – STRENGTH PUSH

Bench Press
• 60 kg x 10
• 80 kg x 6
• 100 kg x 5
• 110 kg x 5
• 110 kg x 5
• 110 kg x 5
• 110 kg x 4 (rerack) 1 more.

Incline Dumbbell Press (weight is each side)
• 30 kg x 5
• 35 kg x 5
• 35 kg x 5
• 35 kg x 5

Standing Dumbbell Overhead Press (weight is each side)
• 20 kg x 5
• 20 kg x 5
• 20 kg x 5

Triceps – Cable Rope Pushdown
• 23.75 kg x 5
• 26.25 kg x 5
• 28.75 kg x 5
• 31.25 kg x 5
• 31.25 kg x 5

Cable Side Delt Raises
• 8.75 kg x 10
• 11.25 kg x 6
• 11.25 kg x 6
• 11.25 kg x 6

Cable Chest Fly / Press
• 16.25 kg x 5
• 21.25 kg x 5
• 21.25 kg x 5
• 21.25 kg x 5

Single-Arm Cable Reverse Grip Pushdown
• 11.25 kg x 5
• 13.75 kg x 5
• 13.75 kg x 5
• 13.75 kg x 5

CARDIO

• Total Steps: 15,500
• 2.5 km walk with dogs and kids
• Jogged around the block, then continued with jog/walk intervals
• Total distance: ~8.15 km
• Actively working on improving cardio

NUTRITION

• Calories: 2,003 kcal
• Protein: 203.7 g
• Carbs: 178.5 g
• Fat: 46.6 g

45g WPC added with coffee

Thai green chicken curry with rice

Mexican Salsa chicken veg and rice

Tuna sandwich

bowl of berries, white grapes(does @Pigsy sell to Coles??) natural greek yoghurt.

RECOVERY & ENERGY

• DOMS: 4/10
– Quads improving
– Held up well during jogging
• Energy: 6/10
– Rough morning
– Pre-workout helped
– Strong push session + cardio completed

WRAP UP

• Solid strength push session despite limited sleep. Moved 110kg on bench really well.
• Cardio volume pushed further than planned
• Quads continuing to recover well
• Good output considering fatigue

Meal prepped 10 meals today.
5 x thai green chicken curry
5 x Thai red chicken curry

I didn't add carbs like rice to the meals so I have options to add whatever I need macro wise at the time I need to eat.

Pretty much all the same ingredients except for the paste.

Green curry macros
View attachment 192039View attachment 192040
View attachment 192041

Smashed the the big workout sesh brother!

Congratulations another @Southern Cross Labs team member! They putting together a solid team!

Do you make those Currys yourself?

 

[theJimJim]

Smashed the the big workout sesh brother!

Congratulations another @Southern Cross Labs team member! They putting together a solid team!

Do you make those Currys yourself?

Yeah man. Just used a big pan/pot. Each curry had 1kg chicken chopped up and cooked. Veggies added, curry paste added and light coconut milk added.
Like I said in my post, I didn't add any carb source like rice or noodles as I want to be able to control the carb amount depending on whatever else I have eaten in the day.
Very easy to food prep.

 

[theJimJim]

DAILY TRAINING LOG – 03 MAR

37yo Dad | LYF
Height: 185 cm
Weight: 101.9 kg (last weighed Saturday 28 FEB)
Sleep: 6h 20m

PEDs
Still only on 125mg test U(reandron) weekly
Sponsorship by @Southern Cross Labs
for up coming cycle of Test and NPP.

Supps:
Multivitamin
vitamin c 500mg
injectable l carnitine 600mg
b vitamin complex

TRAINING – STRENGTH PULL

Deadlift
• 70 kg x 5
• 90 kg x 5
• 110 kg x 5
• 130 kg x 5
• 130 kg x 5
• 130 kg x 5

Lat Pulldowns
• 61 kg x 8
• 68 kg x 5
• 75 kg x 5
• 75 kg x 5
• 75 kg x 5
• 75 kg x 5

Seated Cable Row
• 75 kg x 6
• 85 kg x 6
• 85 kg x 6
• 85 kg x 6

Preacher Curls
• 20 kg added to bar x 5
• 30 kg x 4
• 20 kg x 5
• Weird pop in elbow when unracking for second set reduced weight for third set.
• Slight pain at bottom of rep
• Cut workout short as precaution

Single Arm Bent Over Row
• —
Bicep Curls
• —

CARDIO
• Total Steps: 15,000
• 2.5 km walk with kids and dogs
• Included within total step count

NUTRITION
• Calories: 2,032 kcal
• Protein: 212.5 g
• Carbs: 187 g
• Fat: 44.5 g

Wpc in coffee for breakfast.
Some orange juice before workout.
Meal prepped Thai Red chicken curry with rice post workout.
chicken salsa meal with rice for dinner.
fat free jalna natural yoghurt with frozen pineapple pieces for desert.
wpc before bed.

RECOVERY & ENERGY
• Energy: 9/10
• DOMS:
– Quads: Slightly sore but ready for leg day
– Chest / Triceps / Shoulders: 2/10

WRAP UP
• Strong deadlift numbers today. They felt really good moved well but could tell they are at my upper capacity for now in this rep range. Highly possibly I could have done a little more weight but with my lower back disc history I am happy to take it slow to condition the body.
• High energy session overall.
• Elbow monitored all afternoon. Unsure what I have done. I have slight pain when extending. I think I have agrivated the tricep tendon that attaches to the elbow. It clicked/popped. No intense pain. Hopefully some rest and anti inflammatories will settle it. I have leg day tomorrow followed by a rest day to see how it goes.
• Legs almost fully recovered and ready for tomorrow
* @CS Supps nighty night sleeping supplement arrived today. Looking forward to seeing how they help my sleep.

 

[theJimJim]

Forgot to share this fella just relaxing and watching me do some cardio today.

 

[Southern Cross Labs]

DAILY TRAINING LOG – 03 MAR

37yo Dad | LYF
Height: 185 cm
Weight: 101.9 kg (last weighed Saturday 28 FEB)
Sleep: 6h 20m

PEDs
Still only on 125mg test U(reandron) weekly
Sponsorship by @Southern Cross Labs
for up coming cycle of Test and NPP.

Supps:
Multivitamin
vitamin c 500mg
injectable l carnitine 600mg
b vitamin complex

TRAINING – STRENGTH PULL

Deadlift
• 70 kg x 5
• 90 kg x 5
• 110 kg x 5
• 130 kg x 5
• 130 kg x 5
• 130 kg x 5

Lat Pulldowns
• 61 kg x 8
• 68 kg x 5
• 75 kg x 5
• 75 kg x 5
• 75 kg x 5
• 75 kg x 5

Seated Cable Row
• 75 kg x 6
• 85 kg x 6
• 85 kg x 6
• 85 kg x 6

Preacher Curls
• 20 kg added to bar x 5
• 30 kg x 4
• 20 kg x 5
• Weird pop in elbow when unracking for second set reduced weight for third set.
• Slight pain at bottom of rep
• Cut workout short as precaution

Single Arm Bent Over Row
• —
Bicep Curls
• —

CARDIO
• Total Steps: 15,000
• 2.5 km walk with kids and dogs
• Included within total step count

NUTRITION
• Calories: 2,032 kcal
• Protein: 212.5 g
• Carbs: 187 g
• Fat: 44.5 g

Wpc in coffee for breakfast.
Some orange juice before workout.
Meal prepped Thai Red chicken curry with rice post workout.
chicken salsa meal with rice for dinner.
fat free jalna natural yoghurt with frozen pineapple pieces for desert.
wpc before bed.

RECOVERY & ENERGY
• Energy: 9/10
• DOMS:
– Quads: Slightly sore but ready for leg day
– Chest / Triceps / Shoulders: 2/10

WRAP UP
• Strong deadlift numbers today. They felt really good moved well but could tell they are at my upper capacity for now in this rep range. Highly possibly I could have done a little more weight but with my lower back disc history I am happy to take it slow to condition the body.
• High energy session overall.
• Elbow monitored all afternoon. Unsure what I have done. I have slight pain when extending. I think I have agrivated the tricep tendon that attaches to the elbow. It clicked/popped. No intense pain. Hopefully some rest and anti inflammatories will settle it. I have leg day tomorrow followed by a rest day to see how it goes.
• Legs almost fully recovered and ready for tomorrow
* @CS Supps nighty night sleeping supplement arrived today. Looking forward to seeing how they help my sleep.

I love seeing deadlifts in peoples workouts , its way less utilised these days

 

[LevButlerov]

DAILY TRAINING LOG – 03 MAR

37yo Dad | LYF
Height: 185 cm
Weight: 101.9 kg (last weighed Saturday 28 FEB)
Sleep: 6h 20m

PEDs
Still only on 125mg test U(reandron) weekly
Sponsorship by @Southern Cross Labs
for up coming cycle of Test and NPP.

Supps:
Multivitamin
vitamin c 500mg
injectable l carnitine 600mg
b vitamin complex

TRAINING – STRENGTH PULL

Deadlift
• 70 kg x 5
• 90 kg x 5
• 110 kg x 5
• 130 kg x 5
• 130 kg x 5
• 130 kg x 5

Lat Pulldowns
• 61 kg x 8
• 68 kg x 5
• 75 kg x 5
• 75 kg x 5
• 75 kg x 5
• 75 kg x 5

Seated Cable Row
• 75 kg x 6
• 85 kg x 6
• 85 kg x 6
• 85 kg x 6

Preacher Curls
• 20 kg added to bar x 5
• 30 kg x 4
• 20 kg x 5
• Weird pop in elbow when unracking for second set reduced weight for third set.
• Slight pain at bottom of rep
• Cut workout short as precaution

Single Arm Bent Over Row
• —
Bicep Curls
• —

CARDIO
• Total Steps: 15,000
• 2.5 km walk with kids and dogs
• Included within total step count

NUTRITION
• Calories: 2,032 kcal
• Protein: 212.5 g
• Carbs: 187 g
• Fat: 44.5 g

Wpc in coffee for breakfast.
Some orange juice before workout.
Meal prepped Thai Red chicken curry with rice post workout.
chicken salsa meal with rice for dinner.
fat free jalna natural yoghurt with frozen pineapple pieces for desert.
wpc before bed.

RECOVERY & ENERGY
• Energy: 9/10
• DOMS:
– Quads: Slightly sore but ready for leg day
– Chest / Triceps / Shoulders: 2/10

WRAP UP
• Strong deadlift numbers today. They felt really good moved well but could tell they are at my upper capacity for now in this rep range. Highly possibly I could have done a little more weight but with my lower back disc history I am happy to take it slow to condition the body.
• High energy session overall.
• Elbow monitored all afternoon. Unsure what I have done. I have slight pain when extending. I think I have agrivated the tricep tendon that attaches to the elbow. It clicked/popped. No intense pain. Hopefully some rest and anti inflammatories will settle it. I have leg day tomorrow followed by a rest day to see how it goes.
• Legs almost fully recovered and ready for tomorrow
* @CS Supps nighty night sleeping supplement arrived today. Looking forward to seeing how they help my sleep.

130kgs is strong deads impressive @theJimJim

Forgot to share this fella just relaxing and watching me do some cardio today.

View attachment 192566

very cute

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

 

[kamsikazee]

DAILY TRAINING LOG – 03 MAR

37yo Dad | LYF
Height: 185 cm
Weight: 101.9 kg (last weighed Saturday 28 FEB)
Sleep: 6h 20m

PEDs
Still only on 125mg test U(reandron) weekly
Sponsorship by @Southern Cross Labs
for up coming cycle of Test and NPP.

Supps:
Multivitamin
vitamin c 500mg
injectable l carnitine 600mg
b vitamin complex

TRAINING – STRENGTH PULL

Deadlift
• 70 kg x 5
• 90 kg x 5
• 110 kg x 5
• 130 kg x 5
• 130 kg x 5
• 130 kg x 5

Lat Pulldowns
• 61 kg x 8
• 68 kg x 5
• 75 kg x 5
• 75 kg x 5
• 75 kg x 5
• 75 kg x 5

Seated Cable Row
• 75 kg x 6
• 85 kg x 6
• 85 kg x 6
• 85 kg x 6

Preacher Curls
• 20 kg added to bar x 5
• 30 kg x 4
• 20 kg x 5
• Weird pop in elbow when unracking for second set reduced weight for third set.
• Slight pain at bottom of rep
• Cut workout short as precaution

Single Arm Bent Over Row
• —
Bicep Curls
• —

CARDIO
• Total Steps: 15,000
• 2.5 km walk with kids and dogs
• Included within total step count

NUTRITION
• Calories: 2,032 kcal
• Protein: 212.5 g
• Carbs: 187 g
• Fat: 44.5 g

Wpc in coffee for breakfast.
Some orange juice before workout.
Meal prepped Thai Red chicken curry with rice post workout.
chicken salsa meal with rice for dinner.
fat free jalna natural yoghurt with frozen pineapple pieces for desert.
wpc before bed.

RECOVERY & ENERGY
• Energy: 9/10
• DOMS:
– Quads: Slightly sore but ready for leg day
– Chest / Triceps / Shoulders: 2/10

WRAP UP
• Strong deadlift numbers today. They felt really good moved well but could tell they are at my upper capacity for now in this rep range. Highly possibly I could have done a little more weight but with my lower back disc history I am happy to take it slow to condition the body.
• High energy session overall.
• Elbow monitored all afternoon. Unsure what I have done. I have slight pain when extending. I think I have agrivated the tricep tendon that attaches to the elbow. It clicked/popped. No intense pain. Hopefully some rest and anti inflammatories will settle it. I have leg day tomorrow followed by a rest day to see how it goes.
• Legs almost fully recovered and ready for tomorrow
* @CS Supps nighty night sleeping supplement arrived today. Looking forward to seeing how they help my sleep.

Nice workout! Hope there's nothing serious with the elbow!

 

[theJimJim]

Nice workout! Hope there's nothing serious with the elbow!

Thanks man. I am hoping not. Ibuprofen right now before bed and im icing it. See how she goes over the next few days

 

[LevButlerov]

Thanks man. I am hoping not. Ibuprofen right now before bed and im icing it. See how she goes over the next few days

ibuprofen? do higher probiotics with it ED

 

[BeMe]

Forgot to share this fella just relaxing and watching me do some cardio today.

View attachment 192566

I prefer to think that's a female checking you out lol

Didn't know they lounge out like that

 

[theJimJim]

DAILY TRAINING LOG – 04 MAR

37yo Dad | LYF
Height: 185 cm
Weight: 101.9 kg (last weighed Saturday 28 FEB)
Sleep: ~7h approx (app didn’t record, woke up feeling good — new sleep supplement seems to be helping) @CS Supps

TRAINING – STRENGTH LEGS

Warm Up
• Foam roller work – lower back

Leg Press
• 50 kg x 5
• 100 kg x 5
• 150 kg x 5
• 200 kg x 5
• 200 kg x 5
• 200 kg x 5

Safety Bar Squat
• 20 kg each side x 5
• 30 kg each side x 5
• 30 kg each side x 5
• 30 kg each side x 5
slowly adding to the weight. Getting used to the compound movement again. Definitely need some more mobility work in the ankles etc.

Lying Leg Curls
• 60 kg x 6
• 67 kg x 6
• 74 kg x 6
• 74 kg x 6
• 74 kg x 6

Hip Abductor
• 63 kg x 10
• 63 kg x 10
• 63 kg x 10
• 63 kg x 10

Standing Calf Raise
• 125 kg x 10
• 135 kg x 10
• 135 kg x 8
• 135 kg x 8

Leg Extension
• 82 kg x 8
• 89 kg x 8
• 89 kg x 8
• 89 kg x 6

CARDIO
• Total Steps: 13,050
• 3 km walk with dogs
• Additional 3 km walk later
• All included in total step count

NUTRITION
• Calories: 2,157 kcal
• Protein: 200.9 g
• Carbs: 202.2 g
• Fat: 48.8 g

Meals
• Weetbix + bran sticks + WPC (pre- morning leg workout)
• Low carb English muffin, chicken, tomato, small amount of chipotle mayo
• Salsa chicken & veg with rice
• Red Thai chicken curry
• Pineapple with fat-free natural yoghurt

RECOVERY & ENERGY
• Energy: 7.5/10
– Afternoon dip around 2pm (typical after morning leg sessions)
– Black coffee helped
– Pushed through and added extra walk
• DOMS / Soreness:
– Back muscle DOMS: Very subtle, just aware of it
– Elbow: Slight soreness when fully extending, feels mildly inflamed

WRAP UP
• Strong leg session — 200 kg leg press moving well
• Sleep seemed a bit better
• Solid step count again
• Monitoring elbow carefully. Saw my physio today. Couldn't really assess exactly what was wrong due to being such a new injury. Requires a bit more time for inflammation to settle. Used compression sleeve today to help. It's not a terrible injury. Will see how it recovers over the next few days.
Workouts will be modified to see what it can handle without pain. If I need to rest from weights will just make sure I do lower body, core and keep getting my cardio in.

Anyone have any suggestions of push and pull moves while limiting elbow flextion would be good to know. Very difficult... I am aware most if not all require loading and flexing through the elbow
Want this elbow feeling good before I start my cycle soon with Sponsor Gear from @Southern Cross Labs

 

[Shakey]

DAILY TRAINING LOG – 04 MAR

37yo Dad | LYF
Height: 185 cm
Weight: 101.9 kg (last weighed Saturday 28 FEB)
Sleep: ~7h approx (app didn’t record, woke up feeling good — new sleep supplement seems to be helping) @CS Supps

TRAINING – STRENGTH LEGS

Warm Up
• Foam roller work – lower back

Leg Press
• 50 kg x 5
• 100 kg x 5
• 150 kg x 5
• 200 kg x 5
• 200 kg x 5
• 200 kg x 5

Safety Bar Squat
• 20 kg each side x 5
• 30 kg each side x 5
• 30 kg each side x 5
• 30 kg each side x 5
slowly adding to the weight. Getting used to the compound movement again. Definitely need some more mobility work in the ankles etc.

Lying Leg Curls
• 60 kg x 6
• 67 kg x 6
• 74 kg x 6
• 74 kg x 6
• 74 kg x 6

Hip Abductor
• 63 kg x 10
• 63 kg x 10
• 63 kg x 10
• 63 kg x 10

Standing Calf Raise
• 125 kg x 10
• 135 kg x 10
• 135 kg x 8
• 135 kg x 8

Leg Extension
• 82 kg x 8
• 89 kg x 8
• 89 kg x 8
• 89 kg x 6

CARDIO
• Total Steps: 13,050
• 3 km walk with dogs
• Additional 3 km walk later
• All included in total step count

NUTRITION
• Calories: 2,157 kcal
• Protein: 200.9 g
• Carbs: 202.2 g
• Fat: 48.8 g

Meals
• Weetbix + bran sticks + WPC (pre- morning leg workout)
• Low carb English muffin, chicken, tomato, small amount of chipotle mayo
• Salsa chicken & veg with rice
• Red Thai chicken curry
• Pineapple with fat-free natural yoghurt

RECOVERY & ENERGY
• Energy: 7.5/10
– Afternoon dip around 2pm (typical after morning leg sessions)
– Black coffee helped
– Pushed through and added extra walk
• DOMS / Soreness:
– Back muscle DOMS: Very subtle, just aware of it
– Elbow: Slight soreness when fully extending, feels mildly inflamed

WRAP UP
• Strong leg session — 200 kg leg press moving well
• Sleep seemed a bit better
• Solid step count again
• Monitoring elbow carefully. Saw my physio today. Couldn't really assess exactly what was wrong due to being such a new injury. Requires a bit more time for inflammation to settle. Used compression sleeve today to help. It's not a terrible injury. Will see how it recovers over the next few days.
Workouts will be modified to see what it can handle without pain. If I need to rest from weights will just make sure I do lower body, core and keep getting my cardio in.

Anyone have any suggestions of push and pull moves while limiting elbow flextion would be good to know. Very difficult... I am aware most if not all require loading and flexing through the elbow
Want this elbow feeling good before I start my cycle soon with Sponsor Gear from @Southern Cross Labs

Good lifts bud, hope the elbow isnt too bad. Do you got GLOW or BPC? Should try pinning that closer to elbow as BPC is a local effect.

 

[theJimJim]

Good lifts bud, hope the elbow isnt too bad. Do you got GLOW or BPC? Should try pinning that closer to elbow as BPC is a local effect.

It's on my to buy list now. I'll see how it starts feeling over the next week.
Cheers man. My strength is coming back well. Still going up even in a calorie deficit. When it starts stalling more I'll increase my calories a bit more. I want to shift some more BF still and am happy where Im not hungry with the food that im eating. Reta would be interesting too. Just trying to figure out what is more important with my budget first.
Family needs come before PEDs

 

[Shakey]

It's on my to buy list now. I'll see how it starts feeling over the next week.
Cheers man. My strength is coming back well. Still going up even in a calorie deficit. When it starts stalling more I'll increase my calories a bit more. I want to shift some more BF still and am happy where Im not hungry with the food that im eating.

Thats good bro, im not super strict on diet that much tend to have the odd high carb days to get the metabolism to speed up again. Some days are 1800 cal some are 3000 cal. Lol. I avg around the 2400-2700, i think.

The odd high cal/carb day for a refeed, which hapoens probably more often than it should. Lol

Reta would be interesting too. Just trying to figure out what is more important with my budget first.
Family needs come before PEDs

For sure bud, family and budgets are mire imporyant than PEDs. If your elbows gtg by the time you get around to your next purchase, reta would probably be a better choice unless you have other injuries that hold you back from cardio for example. I got BPC specifically for my knee to improve cardio.

 

[LevButlerov]

DAILY TRAINING LOG – 04 MAR

37yo Dad | LYF
Height: 185 cm
Weight: 101.9 kg (last weighed Saturday 28 FEB)
Sleep: ~7h approx (app didn’t record, woke up feeling good — new sleep supplement seems to be helping) @CS Supps

TRAINING – STRENGTH LEGS

Warm Up
• Foam roller work – lower back

Leg Press
• 50 kg x 5
• 100 kg x 5
• 150 kg x 5
• 200 kg x 5
• 200 kg x 5
• 200 kg x 5

Safety Bar Squat
• 20 kg each side x 5
• 30 kg each side x 5
• 30 kg each side x 5
• 30 kg each side x 5
slowly adding to the weight. Getting used to the compound movement again. Definitely need some more mobility work in the ankles etc.

Lying Leg Curls
• 60 kg x 6
• 67 kg x 6
• 74 kg x 6
• 74 kg x 6
• 74 kg x 6

Hip Abductor
• 63 kg x 10
• 63 kg x 10
• 63 kg x 10
• 63 kg x 10

Standing Calf Raise
• 125 kg x 10
• 135 kg x 10
• 135 kg x 8
• 135 kg x 8

Leg Extension
• 82 kg x 8
• 89 kg x 8
• 89 kg x 8
• 89 kg x 6

CARDIO
• Total Steps: 13,050
• 3 km walk with dogs
• Additional 3 km walk later
• All included in total step count

NUTRITION
• Calories: 2,157 kcal
• Protein: 200.9 g
• Carbs: 202.2 g
• Fat: 48.8 g

Meals
• Weetbix + bran sticks + WPC (pre- morning leg workout)
• Low carb English muffin, chicken, tomato, small amount of chipotle mayo
• Salsa chicken & veg with rice
• Red Thai chicken curry
• Pineapple with fat-free natural yoghurt

RECOVERY & ENERGY
• Energy: 7.5/10
– Afternoon dip around 2pm (typical after morning leg sessions)
– Black coffee helped
– Pushed through and added extra walk
• DOMS / Soreness:
– Back muscle DOMS: Very subtle, just aware of it
– Elbow: Slight soreness when fully extending, feels mildly inflamed

WRAP UP
• Strong leg session — 200 kg leg press moving well
• Sleep seemed a bit better
• Solid step count again
• Monitoring elbow carefully. Saw my physio today. Couldn't really assess exactly what was wrong due to being such a new injury. Requires a bit more time for inflammation to settle. Used compression sleeve today to help. It's not a terrible injury. Will see how it recovers over the next few days.
Workouts will be modified to see what it can handle without pain. If I need to rest from weights will just make sure I do lower body, core and keep getting my cardio in.

Anyone have any suggestions of push and pull moves while limiting elbow flextion would be good to know. Very difficult... I am aware most if not all require loading and flexing through the elbow
Want this elbow feeling good before I start my cycle soon with Sponsor Gear from @Southern Cross Labs

the elbow issue is hard to avoid tbh @theJimJim how bad is it?
you can try to go bpc lower tricep closer to see how its resolved

on the food can you cut the weetbix and replace with oatmeal?

 

[Hog.]

DAILY TRAINING LOG – 04 MAR

37yo Dad | LYF
Height: 185 cm
Weight: 101.9 kg (last weighed Saturday 28 FEB)
Sleep: ~7h approx (app didn’t record, woke up feeling good — new sleep supplement seems to be helping) @CS Supps

TRAINING – STRENGTH LEGS

Warm Up
• Foam roller work – lower back

Leg Press
• 50 kg x 5
• 100 kg x 5
• 150 kg x 5
• 200 kg x 5
• 200 kg x 5
• 200 kg x 5

Safety Bar Squat
• 20 kg each side x 5
• 30 kg each side x 5
• 30 kg each side x 5
• 30 kg each side x 5
slowly adding to the weight. Getting used to the compound movement again. Definitely need some more mobility work in the ankles etc.

Lying Leg Curls
• 60 kg x 6
• 67 kg x 6
• 74 kg x 6
• 74 kg x 6
• 74 kg x 6

Hip Abductor
• 63 kg x 10
• 63 kg x 10
• 63 kg x 10
• 63 kg x 10

Standing Calf Raise
• 125 kg x 10
• 135 kg x 10
• 135 kg x 8
• 135 kg x 8

Leg Extension
• 82 kg x 8
• 89 kg x 8
• 89 kg x 8
• 89 kg x 6

CARDIO
• Total Steps: 13,050
• 3 km walk with dogs
• Additional 3 km walk later
• All included in total step count

NUTRITION
• Calories: 2,157 kcal
• Protein: 200.9 g
• Carbs: 202.2 g
• Fat: 48.8 g

Meals
• Weetbix + bran sticks + WPC (pre- morning leg workout)
• Low carb English muffin, chicken, tomato, small amount of chipotle mayo
• Salsa chicken & veg with rice
• Red Thai chicken curry
• Pineapple with fat-free natural yoghurt

RECOVERY & ENERGY
• Energy: 7.5/10
– Afternoon dip around 2pm (typical after morning leg sessions)
– Black coffee helped
– Pushed through and added extra walk
• DOMS / Soreness:
– Back muscle DOMS: Very subtle, just aware of it
– Elbow: Slight soreness when fully extending, feels mildly inflamed

WRAP UP
• Strong leg session — 200 kg leg press moving well
• Sleep seemed a bit better
• Solid step count again
• Monitoring elbow carefully. Saw my physio today. Couldn't really assess exactly what was wrong due to being such a new injury. Requires a bit more time for inflammation to settle. Used compression sleeve today to help. It's not a terrible injury. Will see how it recovers over the next few days.
Workouts will be modified to see what it can handle without pain. If I need to rest from weights will just make sure I do lower body, core and keep getting my cardio in.

Anyone have any suggestions of push and pull moves while limiting elbow flextion would be good to know. Very difficult... I am aware most if not all require loading and flexing through the elbow
Want this elbow feeling good before I start my cycle soon with Sponsor Gear from @Southern Cross Labs

@CS Supps NightNight was a game changer for me bro, working shift work it really helped me get some deep restful sleep even if I only got 5-6 hours per night I still woke up feeling pretty rested.

 

[waggat]

DAILY TRAINING LOG – 04 MAR

37yo Dad | LYF
Height: 185 cm
Weight: 101.9 kg (last weighed Saturday 28 FEB)
Sleep: ~7h approx (app didn’t record, woke up feeling good — new sleep supplement seems to be helping) @CS Supps

TRAINING – STRENGTH LEGS

Warm Up
• Foam roller work – lower back

Leg Press
• 50 kg x 5
• 100 kg x 5
• 150 kg x 5
• 200 kg x 5
• 200 kg x 5
• 200 kg x 5

Safety Bar Squat
• 20 kg each side x 5
• 30 kg each side x 5
• 30 kg each side x 5
• 30 kg each side x 5
slowly adding to the weight. Getting used to the compound movement again. Definitely need some more mobility work in the ankles etc.

Lying Leg Curls
• 60 kg x 6
• 67 kg x 6
• 74 kg x 6
• 74 kg x 6
• 74 kg x 6

Hip Abductor
• 63 kg x 10
• 63 kg x 10
• 63 kg x 10
• 63 kg x 10

Standing Calf Raise
• 125 kg x 10
• 135 kg x 10
• 135 kg x 8
• 135 kg x 8

Leg Extension
• 82 kg x 8
• 89 kg x 8
• 89 kg x 8
• 89 kg x 6

CARDIO
• Total Steps: 13,050
• 3 km walk with dogs
• Additional 3 km walk later
• All included in total step count

NUTRITION
• Calories: 2,157 kcal
• Protein: 200.9 g
• Carbs: 202.2 g
• Fat: 48.8 g

Meals
• Weetbix + bran sticks + WPC (pre- morning leg workout)
• Low carb English muffin, chicken, tomato, small amount of chipotle mayo
• Salsa chicken & veg with rice
• Red Thai chicken curry
• Pineapple with fat-free natural yoghurt

RECOVERY & ENERGY
• Energy: 7.5/10
– Afternoon dip around 2pm (typical after morning leg sessions)
– Black coffee helped
– Pushed through and added extra walk
• DOMS / Soreness:
– Back muscle DOMS: Very subtle, just aware of it
– Elbow: Slight soreness when fully extending, feels mildly inflamed

WRAP UP
• Strong leg session — 200 kg leg press moving well
• Sleep seemed a bit better
• Solid step count again
• Monitoring elbow carefully. Saw my physio today. Couldn't really assess exactly what was wrong due to being such a new injury. Requires a bit more time for inflammation to settle. Used compression sleeve today to help. It's not a terrible injury. Will see how it recovers over the next few days.
Workouts will be modified to see what it can handle without pain. If I need to rest from weights will just make sure I do lower body, core and keep getting my cardio in.

Anyone have any suggestions of push and pull moves while limiting elbow flextion would be good to know. Very difficult... I am aware most if not all require loading and flexing through the elbow
Want this elbow feeling good before I start my cycle soon with Sponsor Gear from @Southern Cross Labs

Hey mate, nice update!

Good work using the foam roller. Make sure you hit your ITB, glutes etc. Actually, since you mention mobility, kill two birds with one stone and search for 'Defranco Agile 8'. Its will show you a really good warmup for legs that includes foam rolling and hip mobility drills.

Leg workout looks good. I'd probably suggest upping the reps a bit though hey. Particularly on the more iso exercises like leg curls and leg extensions. I would aim for 10-12 or so on both of those. For the leg press I would also aim for higher reps, around 8-12.

For your elbow, did the physio do any manual therapy? I really don't like a lot of physio's hey. What I would recommend: do a search for "active release xxxxx" (xxxxx is wherever you live). There should be physio's or chiro's in your area who do it. It's basically a fancy version of massage but to be the gold standard of manual therapy. Likely if they use it on your forearms or tricep muscles (depending on the issue) it fill fix it.

 

[Mobster]

slowly adding to the weight. Getting used to the compound movement again. Definitely need some more mobility work in the ankles etc.

Make sure you do it

 

[theJimJim]

05MAR

Stats
• Height: 185cm
• Weight: 101.9kg (last weighed 28FEB – weekly weigh-in)
• Goal: Body recomp. Possibly 95kg but will see how happy I am with how I look in the mirror.

Sleep
• Hours Slept: 7
• Had a great sleep last night.
• @CS Supps Night supplement definitely helped.

Energy
• Energy Level: 9/10
• Very productive at work today.

Soreness
• Soreness Level: 3/10
• DOMS in the glutes for sure, but legs all round slightly sore — letting me know I worked them well.

Training
Rest Day – No Weights Today
• Scheduled rest day.

Cardio / Activity
• Steps so far: ~16,700
• Lunch Walk: 6km at work (under 1 hour)
• Afternoon Walk: ~3km with the kids and our two doggos
• Evening: Another ~3km alternating jogging and walking.

Nutrition

Calories: 2045 kcal
• Protein: 214.4g
• Carbs: 207.7g
• Fat: 35.2g

Food Today:
• WPC used as a milk replacement in a large coffee for breakfast
• Tuna sandwich on wholemeal higher-protein bread
• Salsa chicken with veg and rice (really loving the coriander and lime in this)
• Thai green curry with rice for dinner
• Jalna fat-free natural yoghurt with mixed berries
• Bulla frozen yoghurt
• Apple during the day

Notes
• Elbow is still sore. Mainly when trying to fully extend outward and during external rotation with palm up.
• @Southern Cross Labs is an absolute gentleman and sent me some BPC-157 and TB-500 in the mail today. I feel so much support and honestly don’t really have the words for how much I appreciate the thought and help.
• I always work hard for everything in life and never ask for things for free, and here he is just trying to help a brother out.
• Thank you again. I’ll post a touchdown when it arrives.

Consistency is feeling good. I am feeling good.

 

[theJimJim]

Hey mate, nice update!

Good work using the foam roller. Make sure you hit your ITB, glutes etc. Actually, since you mention mobility, kill two birds with one stone and search for 'Defranco Agile 8'. Its will show you a really good warmup for legs that includes foam rolling and hip mobility drills.

Leg workout looks good. I'd probably suggest upping the reps a bit though hey. Particularly on the more iso exercises like leg curls and leg extensions. I would aim for 10-12 or so on both of those. For the leg press I would also aim for higher reps, around 8-12.

For your elbow, did the physio do any manual therapy? I really don't like a lot of physio's hey. What I would recommend: do a search for "active release xxxxx" (xxxxx is wherever you live). There should be physio's or chiro's in your area who do it. It's basically a fancy version of massage but to be the gold standard of manual therapy. Likely if they use it on your forearms or tricep muscles (depending on the issue) it fill fix it.

Im cycling PPL as higher weight lower reps and lower weights higher reps. So next round will be higher reps.

Bit or manual therapy but also tentative to do much while it was still so fresh and inflamed. I've been massaging the forearm and Tricep close to the tendon insertion points and it has seemed to be helping.

 

[stevesmi]

DAILY TRAINING LOG – 04 MAR

37yo Dad | LYF
Height: 185 cm
Weight: 101.9 kg (last weighed Saturday 28 FEB)
Sleep: ~7h approx (app didn’t record, woke up feeling good — new sleep supplement seems to be helping) @CS Supps

TRAINING – STRENGTH LEGS

Warm Up
• Foam roller work – lower back

Leg Press
• 50 kg x 5
• 100 kg x 5
• 150 kg x 5
• 200 kg x 5
• 200 kg x 5
• 200 kg x 5

Safety Bar Squat
• 20 kg each side x 5
• 30 kg each side x 5
• 30 kg each side x 5
• 30 kg each side x 5
slowly adding to the weight. Getting used to the compound movement again. Definitely need some more mobility work in the ankles etc.

Lying Leg Curls
• 60 kg x 6
• 67 kg x 6
• 74 kg x 6
• 74 kg x 6
• 74 kg x 6

Hip Abductor
• 63 kg x 10
• 63 kg x 10
• 63 kg x 10
• 63 kg x 10

Standing Calf Raise
• 125 kg x 10
• 135 kg x 10
• 135 kg x 8
• 135 kg x 8

Leg Extension
• 82 kg x 8
• 89 kg x 8
• 89 kg x 8
• 89 kg x 6

CARDIO
• Total Steps: 13,050
• 3 km walk with dogs
• Additional 3 km walk later
• All included in total step count

NUTRITION
• Calories: 2,157 kcal
• Protein: 200.9 g
• Carbs: 202.2 g
• Fat: 48.8 g

Meals
• Weetbix + bran sticks + WPC (pre- morning leg workout)
• Low carb English muffin, chicken, tomato, small amount of chipotle mayo
• Salsa chicken & veg with rice
• Red Thai chicken curry
• Pineapple with fat-free natural yoghurt

RECOVERY & ENERGY
• Energy: 7.5/10
– Afternoon dip around 2pm (typical after morning leg sessions)
– Black coffee helped
– Pushed through and added extra walk
• DOMS / Soreness:
– Back muscle DOMS: Very subtle, just aware of it
– Elbow: Slight soreness when fully extending, feels mildly inflamed

WRAP UP
• Strong leg session — 200 kg leg press moving well
• Sleep seemed a bit better
• Solid step count again
• Monitoring elbow carefully. Saw my physio today. Couldn't really assess exactly what was wrong due to being such a new injury. Requires a bit more time for inflammation to settle. Used compression sleeve today to help. It's not a terrible injury. Will see how it recovers over the next few days.
Workouts will be modified to see what it can handle without pain. If I need to rest from weights will just make sure I do lower body, core and keep getting my cardio in.

Anyone have any suggestions of push and pull moves while limiting elbow flextion would be good to know. Very difficult... I am aware most if not all require loading and flexing through the elbow
Want this elbow feeling good before I start my cycle soon with Sponsor Gear from @Southern Cross Labs

@theJimJim nice job on this. The recovery and energy layout is very good, but you don't wanna depend on coffee for energy. Maybe look into some peptides instead.

 

[kamsikazee]

05MAR

Stats
• Height: 185cm
• Weight: 101.9kg (last weighed 28FEB – weekly weigh-in)
• Goal: Body recomp. Possibly 95kg but will see how happy I am with how I look in the mirror.

Sleep
• Hours Slept: 7
• Had a great sleep last night.
• @CS Supps Night supplement definitely helped.

Energy
• Energy Level: 9/10
• Very productive at work today.

Soreness
• Soreness Level: 3/10
• DOMS in the glutes for sure, but legs all round slightly sore — letting me know I worked them well.

Training
Rest Day – No Weights Today
• Scheduled rest day.

Cardio / Activity
• Steps so far: ~16,700
• Lunch Walk: 6km at work (under 1 hour)
• Afternoon Walk: ~3km with the kids and our two doggos
• Evening: Another ~3km alternating jogging and walking.

Nutrition

Calories: 2045 kcal
• Protein: 214.4g
• Carbs: 207.7g
• Fat: 35.2g

Food Today:
• WPC used as a milk replacement in a large coffee for breakfast
• Tuna sandwich on wholemeal higher-protein bread
• Salsa chicken with veg and rice (really loving the coriander and lime in this)
• Thai green curry with rice for dinner
• Jalna fat-free natural yoghurt with mixed berries
• Bulla frozen yoghurt
• Apple during the day

Notes
• Elbow is still sore. Mainly when trying to fully extend outward and during external rotation with palm up.
• @Southern Cross Labs is an absolute gentleman and sent me some BPC-157 and TB-500 in the mail today. I feel so much support and honestly don’t really have the words for how much I appreciate the thought and help.
• I always work hard for everything in life and never ask for things for free, and here he is just trying to help a brother out.
• Thank you again. I’ll post a touchdown when it arrives.

Consistency is feeling good. I am feeling good.

Great rest day brother! Clocked in a tonne of steps and diet was on point!!

Your lucky your sponsor sounds @Southern Cross Labs sounds like a legend. Hope the BPC and TB help with the elbow and a quick recovery!

 

[theJimJim]

Great rest day brother! Clocked in a tonne of steps and diet was on point!!

Your lucky your sponsor sounds @Southern Cross Labs sounds like a legend. Hope the BPC and TB help with the elbow and a quick recovery!

Thanks man. Seeing you clock in daily too keeps me motivated. We can keep the consistency going even if we arent totally perfect and we will get results. It's just controlling the macro elements of the day like getting some form of movement in and more importantly the diet and total calories for our goals in check. We are getting there my dude!

 

[kamsikazee]

Thanks man. Seeing you clock in daily too keeps me motivated. We can keep the consistency going even if we arent totally perfect and we will get results. It's just controlling the macro elements of the day like getting some form of movement in and more importantly the diet and total calories for our goals in check. We are getting there my dude!

Appreciate the kinds words brother! The daily logging certainly helps with staying accountable. We are definitely gonna get there bro!!

 

[Southern Cross Labs]

Great rest day brother! Clocked in a tonne of steps and diet was on point!!

Your lucky your sponsor sounds @Southern Cross Labs sounds like a legend. Hope the BPC and TB help with the elbow and a quick recovery!

I need my lads at %100 !

 

[Southern Cross Labs]

05MAR

Stats
• Height: 185cm
• Weight: 101.9kg (last weighed 28FEB – weekly weigh-in)
• Goal: Body recomp. Possibly 95kg but will see how happy I am with how I look in the mirror.

Sleep
• Hours Slept: 7
• Had a great sleep last night.
• @CS Supps Night supplement definitely helped.

Energy
• Energy Level: 9/10
• Very productive at work today.

Soreness
• Soreness Level: 3/10
• DOMS in the glutes for sure, but legs all round slightly sore — letting me know I worked them well.

Training
Rest Day – No Weights Today
• Scheduled rest day.

Cardio / Activity
• Steps so far: ~16,700
• Lunch Walk: 6km at work (under 1 hour)
• Afternoon Walk: ~3km with the kids and our two doggos
• Evening: Another ~3km alternating jogging and walking.

Nutrition

Calories: 2045 kcal
• Protein: 214.4g
• Carbs: 207.7g
• Fat: 35.2g

Food Today:
• WPC used as a milk replacement in a large coffee for breakfast
• Tuna sandwich on wholemeal higher-protein bread
• Salsa chicken with veg and rice (really loving the coriander and lime in this)
• Thai green curry with rice for dinner
• Jalna fat-free natural yoghurt with mixed berries
• Bulla frozen yoghurt
• Apple during the day

Notes
• Elbow is still sore. Mainly when trying to fully extend outward and during external rotation with palm up.
• @Southern Cross Labs is an absolute gentleman and sent me some BPC-157 and TB-500 in the mail today. I feel so much support and honestly don’t really have the words for how much I appreciate the thought and help.
• I always work hard for everything in life and never ask for things for free, and here he is just trying to help a brother out.
• Thank you again. I’ll post a touchdown when it arrives.

Consistency is feeling good. I am feeling good.

I love the soreness level that is gold , just take it easy with the elbow bro not worth making it worse. Hopefully the peptides help it recover faster.

Nice work on your steps too holy shit

 

[ceo]

DAILY TRAINING LOG – 04 MAR

37yo Dad | LYF
Height: 185 cm
Weight: 101.9 kg (last weighed Saturday 28 FEB)
Sleep: ~7h approx (app didn’t record, woke up feeling good — new sleep supplement seems to be helping) @CS Supps

TRAINING – STRENGTH LEGS

Warm Up
• Foam roller work – lower back

Leg Press
• 50 kg x 5
• 100 kg x 5
• 150 kg x 5
• 200 kg x 5
• 200 kg x 5
• 200 kg x 5

Safety Bar Squat
• 20 kg each side x 5
• 30 kg each side x 5
• 30 kg each side x 5
• 30 kg each side x 5
slowly adding to the weight. Getting used to the compound movement again. Definitely need some more mobility work in the ankles etc.

Lying Leg Curls
• 60 kg x 6
• 67 kg x 6
• 74 kg x 6
• 74 kg x 6
• 74 kg x 6

Hip Abductor
• 63 kg x 10
• 63 kg x 10
• 63 kg x 10
• 63 kg x 10

Standing Calf Raise
• 125 kg x 10
• 135 kg x 10
• 135 kg x 8
• 135 kg x 8

Leg Extension
• 82 kg x 8
• 89 kg x 8
• 89 kg x 8
• 89 kg x 6

CARDIO
• Total Steps: 13,050
• 3 km walk with dogs
• Additional 3 km walk later
• All included in total step count

NUTRITION
• Calories: 2,157 kcal
• Protein: 200.9 g
• Carbs: 202.2 g
• Fat: 48.8 g

Meals
• Weetbix + bran sticks + WPC (pre- morning leg workout)
• Low carb English muffin, chicken, tomato, small amount of chipotle mayo
• Salsa chicken & veg with rice
• Red Thai chicken curry
• Pineapple with fat-free natural yoghurt

RECOVERY & ENERGY
• Energy: 7.5/10
– Afternoon dip around 2pm (typical after morning leg sessions)
– Black coffee helped
– Pushed through and added extra walk
• DOMS / Soreness:
– Back muscle DOMS: Very subtle, just aware of it
– Elbow: Slight soreness when fully extending, feels mildly inflamed

WRAP UP
• Strong leg session — 200 kg leg press moving well
• Sleep seemed a bit better
• Solid step count again
• Monitoring elbow carefully. Saw my physio today. Couldn't really assess exactly what was wrong due to being such a new injury. Requires a bit more time for inflammation to settle. Used compression sleeve today to help. It's not a terrible injury. Will see how it recovers over the next few days.
Workouts will be modified to see what it can handle without pain. If I need to rest from weights will just make sure I do lower body, core and keep getting my cardio in.

Anyone have any suggestions of push and pull moves while limiting elbow flextion would be good to know. Very difficult... I am aware most if not all require loading and flexing through the elbow
Want this elbow feeling good before I start my cycle soon with Sponsor Gear from @Southern Cross Labs

Bros, looking really nice. Recovering energy, looking on point, and the meals are as well. That's some good job on the food. @theJimJim

 

[2Thick]

DAILY TRAINING LOG – 04 MAR

37yo Dad | LYF
Height: 185 cm
Weight: 101.9 kg (last weighed Saturday 28 FEB)
Sleep: ~7h approx (app didn’t record, woke up feeling good — new sleep supplement seems to be helping) @CS Supps

TRAINING – STRENGTH LEGS

Warm Up
• Foam roller work – lower back

Leg Press
• 50 kg x 5
• 100 kg x 5
• 150 kg x 5
• 200 kg x 5
• 200 kg x 5
• 200 kg x 5

Safety Bar Squat
• 20 kg each side x 5
• 30 kg each side x 5
• 30 kg each side x 5
• 30 kg each side x 5
slowly adding to the weight. Getting used to the compound movement again. Definitely need some more mobility work in the ankles etc.

Lying Leg Curls
• 60 kg x 6
• 67 kg x 6
• 74 kg x 6
• 74 kg x 6
• 74 kg x 6

Hip Abductor
• 63 kg x 10
• 63 kg x 10
• 63 kg x 10
• 63 kg x 10

Standing Calf Raise
• 125 kg x 10
• 135 kg x 10
• 135 kg x 8
• 135 kg x 8

Leg Extension
• 82 kg x 8
• 89 kg x 8
• 89 kg x 8
• 89 kg x 6

CARDIO
• Total Steps: 13,050
• 3 km walk with dogs
• Additional 3 km walk later
• All included in total step count

NUTRITION
• Calories: 2,157 kcal
• Protein: 200.9 g
• Carbs: 202.2 g
• Fat: 48.8 g

Meals
• Weetbix + bran sticks + WPC (pre- morning leg workout)
• Low carb English muffin, chicken, tomato, small amount of chipotle mayo
• Salsa chicken & veg with rice
• Red Thai chicken curry
• Pineapple with fat-free natural yoghurt

RECOVERY & ENERGY
• Energy: 7.5/10
– Afternoon dip around 2pm (typical after morning leg sessions)
– Black coffee helped
– Pushed through and added extra walk
• DOMS / Soreness:
– Back muscle DOMS: Very subtle, just aware of it
– Elbow: Slight soreness when fully extending, feels mildly inflamed

WRAP UP
• Strong leg session — 200 kg leg press moving well
• Sleep seemed a bit better
• Solid step count again
• Monitoring elbow carefully. Saw my physio today. Couldn't really assess exactly what was wrong due to being such a new injury. Requires a bit more time for inflammation to settle. Used compression sleeve today to help. It's not a terrible injury. Will see how it recovers over the next few days.
Workouts will be modified to see what it can handle without pain. If I need to rest from weights will just make sure I do lower body, core and keep getting my cardio in.

Anyone have any suggestions of push and pull moves while limiting elbow flextion would be good to know. Very difficult... I am aware most if not all require loading and flexing through the elbow
Want this elbow feeling good before I start my cycle soon with Sponsor Gear from @Southern Cross Labs

The recovery and energy look fantastic. @theJimJim you're doing a great job on this. The meals are terrific as well.

 

[Ulter]

It's on my to buy list now. I'll see how it starts feeling over the next week.
Cheers man. My strength is coming back well. Still going up even in a calorie deficit. When it starts stalling more I'll increase my calories a bit more. I want to shift some more BF still and am happy where Im not hungry with the food that im eating. Reta would be interesting too. Just trying to figure out what is more important with my budget first.
Family needs come before PEDs

RETA is a really good option but you definitely want to give it at least six or nine months. It's not the cheapest thing in the world; however it's well worth it if you do it correctly.

 

[ROIDDERS]

DAILY TRAINING LOG – 04 MAR

37yo Dad | LYF
Height: 185 cm
Weight: 101.9 kg (last weighed Saturday 28 FEB)
Sleep: ~7h approx (app didn’t record, woke up feeling good — new sleep supplement seems to be helping) @CS Supps

TRAINING – STRENGTH LEGS

Warm Up
• Foam roller work – lower back

Leg Press
• 50 kg x 5
• 100 kg x 5
• 150 kg x 5
• 200 kg x 5
• 200 kg x 5
• 200 kg x 5

Safety Bar Squat
• 20 kg each side x 5
• 30 kg each side x 5
• 30 kg each side x 5
• 30 kg each side x 5
slowly adding to the weight. Getting used to the compound movement again. Definitely need some more mobility work in the ankles etc.

Lying Leg Curls
• 60 kg x 6
• 67 kg x 6
• 74 kg x 6
• 74 kg x 6
• 74 kg x 6

Hip Abductor
• 63 kg x 10
• 63 kg x 10
• 63 kg x 10
• 63 kg x 10

Standing Calf Raise
• 125 kg x 10
• 135 kg x 10
• 135 kg x 8
• 135 kg x 8

Leg Extension
• 82 kg x 8
• 89 kg x 8
• 89 kg x 8
• 89 kg x 6

CARDIO
• Total Steps: 13,050
• 3 km walk with dogs
• Additional 3 km walk later
• All included in total step count

NUTRITION
• Calories: 2,157 kcal
• Protein: 200.9 g
• Carbs: 202.2 g
• Fat: 48.8 g

Meals
• Weetbix + bran sticks + WPC (pre- morning leg workout)
• Low carb English muffin, chicken, tomato, small amount of chipotle mayo
• Salsa chicken & veg with rice
• Red Thai chicken curry
• Pineapple with fat-free natural yoghurt

RECOVERY & ENERGY
• Energy: 7.5/10
– Afternoon dip around 2pm (typical after morning leg sessions)
– Black coffee helped
– Pushed through and added extra walk
• DOMS / Soreness:
– Back muscle DOMS: Very subtle, just aware of it
– Elbow: Slight soreness when fully extending, feels mildly inflamed

WRAP UP
• Strong leg session — 200 kg leg press moving well
• Sleep seemed a bit better
• Solid step count again
• Monitoring elbow carefully. Saw my physio today. Couldn't really assess exactly what was wrong due to being such a new injury. Requires a bit more time for inflammation to settle. Used compression sleeve today to help. It's not a terrible injury. Will see how it recovers over the next few days.
Workouts will be modified to see what it can handle without pain. If I need to rest from weights will just make sure I do lower body, core and keep getting my cardio in.

Anyone have any suggestions of push and pull moves while limiting elbow flextion would be good to know. Very difficult... I am aware most if not all require loading and flexing through the elbow
Want this elbow feeling good before I start my cycle soon with Sponsor Gear from @Southern Cross Labs

Just be careful a little bit on the spicy food:

• The Chipotle mayo
• The salsa chicken
• And red tide chicken curry

It can really mess up your gut. Some people react well to spices but a lot of people don't.
@theJimJim

 

[LevButlerov]

05MAR

Stats
• Height: 185cm
• Weight: 101.9kg (last weighed 28FEB – weekly weigh-in)
• Goal: Body recomp. Possibly 95kg but will see how happy I am with how I look in the mirror.

Sleep
• Hours Slept: 7
• Had a great sleep last night.
• @CS Supps Night supplement definitely helped.

Energy
• Energy Level: 9/10
• Very productive at work today.

Soreness
• Soreness Level: 3/10
• DOMS in the glutes for sure, but legs all round slightly sore — letting me know I worked them well.

Training
Rest Day – No Weights Today
• Scheduled rest day.

Cardio / Activity
• Steps so far: ~16,700
• Lunch Walk: 6km at work (under 1 hour)
• Afternoon Walk: ~3km with the kids and our two doggos
• Evening: Another ~3km alternating jogging and walking.

Nutrition

Calories: 2045 kcal
• Protein: 214.4g
• Carbs: 207.7g
• Fat: 35.2g

Food Today:
• WPC used as a milk replacement in a large coffee for breakfast
• Tuna sandwich on wholemeal higher-protein bread
• Salsa chicken with veg and rice (really loving the coriander and lime in this)
• Thai green curry with rice for dinner
• Jalna fat-free natural yoghurt with mixed berries
• Bulla frozen yoghurt
• Apple during the day

Notes
• Elbow is still sore. Mainly when trying to fully extend outward and during external rotation with palm up.
• @Southern Cross Labs is an absolute gentleman and sent me some BPC-157 and TB-500 in the mail today. I feel so much support and honestly don’t really have the words for how much I appreciate the thought and help.
• I always work hard for everything in life and never ask for things for free, and here he is just trying to help a brother out.
• Thank you again. I’ll post a touchdown when it arrives.

Consistency is feeling good. I am feeling good.

doms in glutes you need to try to up the carbs and protein by 30 grams to help and do a small deload @theJimJim

 

[theJimJim]

What is a good Reta dose per week to help support fat loss/ insulin sensitivity without destroying my appetite? With a cycle of NPP and Test coming up just thinking of adding something extra for support. Seems a lot of guys are using it as an extra tool in the toolbox

 

[theJimJim]

06MAR

Stats
• Height: 185cm
• Weight: 101.9kg (last weighed 28FEB – weekly weigh-in)
• Goal: Body recomp. Possibly 95kg but will see how happy I am with how I look in the mirror.

Sponsor
• @Southern Cross Labs
• Will be starting a cycle soon — Test P and NPP on top of TRT.

Sleep
• Hours Slept: 7
• Sleep seemed more productive last night.

Energy
• Energy Level: 8/10
• Felt good all day. Having two forced rest days in a row has probably helped.
• Still figuring out what I can do weight-wise with the sore elbow. Don’t want to put strain on it and slow recovery.

Soreness
• Soreness Level: ~3/10
• Quad DOMS are almost gone.
• Shins a little sore today from the amount of steps and jogging.
*elbow inflammation has gone down some more today. Pain when grabbing some things at work still. Early next week I'll be getting some bcp and tb500 from @Southern Cross Labs to assist with healing.)


Training
Rest Day – No Weights
• Another forced rest day from lifting.
• Spent some time thinking about exercises I can still perform that don’t involve much elbow flexion or loading through the joint.

Cardio / Activity
• Steps: ~16,500

Nutrition
Calories: 2089 kcal
• Protein: 241g
• Carbs: 135.6g
• Fat: 60.5g

Food Today:
• WPC with coffee in the morning
• Smoked tuna (can) sandwich
• Salsa chicken with veg and rice
• Rice thins with tuna, mayo and corn tin
• Packet of pork crackle (was craving salt for some reason)
• Shallow fried crumbed fish (homemade)
Calories are a bit of a guesstimate for dinner as I’m not exactly sure how much oil the fish absorbed.
• Normally I wouldn’t eat the kids’ dinner, but tonight they had fish and chips and I wanted to join them. I just had the fish and tried to balance the rest of the day to land close to my calorie target.

Notes
• Did a big walking session this afternoon to make up for being inactive earlier in the day.
• Great news from the cardiologist:
• Blood pressure is back in the normal range
• No medication required
• I quit drinking after getting pretty bad with it last year — stopped right before starting my fitness return this year. The combination of no alcohol, better diet, and weight loss has clearly helped the BP a lot.

 

[Shakey]

What is a good Reta dose per week to help support fat loss/ insulin sensitivity without destroying my appetite? With a cycle of NPP and Test coming up just thinking of adding something extra for support. Seems a lot of guys are using it as an extra tool in the toolbox

For me appetite suppression rwally kicked in hard at 4mg, mind you i jumped from 2mg to 4mg, so mightve got suppression at 3mg. Im now at 5mg weekly. Id say im starting to lose some supression the longer i stay on a dose without increasing it. Im waking up hungry again.

Im going to be dropping down to 2.5mg on cycle i think.

06MAR

Stats
• Height: 185cm
• Weight: 101.9kg (last weighed 28FEB – weekly weigh-in)
• Goal: Body recomp. Possibly 95kg but will see how happy I am with how I look in the mirror.

Sponsor
• @Southern Cross Labs
• Will be starting a cycle soon — Test P and NPP on top of TRT.

Sleep
• Hours Slept: 7
• Sleep seemed more productive last night.

Energy
• Energy Level: 8/10
• Felt good all day. Having two forced rest days in a row has probably helped.
• Still figuring out what I can do weight-wise with the sore elbow. Don’t want to put strain on it and slow recovery.

Soreness
• Soreness Level: ~3/10
• Quad DOMS are almost gone.
• Shins a little sore today from the amount of steps and jogging.
*elbow inflammation has gone down some more today. Pain when grabbing some things at work still. Early next week I'll be getting some bcp and tb500 from @Southern Cross Labs to assist with healing.)


Training
Rest Day – No Weights
• Another forced rest day from lifting.
• Spent some time thinking about exercises I can still perform that don’t involve much elbow flexion or loading through the joint.

Cardio / Activity
• Steps: ~16,500

Nutrition
Calories: 2089 kcal
• Protein: 241g
• Carbs: 135.6g
• Fat: 60.5g

Food Today:
• WPC with coffee in the morning
• Smoked tuna (can) sandwich
• Salsa chicken with veg and rice
• Rice thins with tuna, mayo and corn tin
• Packet of pork crackle (was craving salt for some reason)
• Shallow fried crumbed fish (homemade)
Calories are a bit of a guesstimate for dinner as I’m not exactly sure how much oil the fish absorbed.
• Normally I wouldn’t eat the kids’ dinner, but tonight they had fish and chips and I wanted to join them. I just had the fish and tried to balance the rest of the day to land close to my calorie target.

Notes
• Did a big walking session this afternoon to make up for being inactive earlier in the day.
• Great news from the cardiologist:
• Blood pressure is back in the normal range
• No medication required
• I quit drinking after getting pretty bad with it last year — stopped right before starting my fitness return this year. The combination of no alcohol, better diet, and weight loss has clearly helped the BP a lot.

Good macros bud. Hope your elbow gets better quickly. If you gym has a stairmill, hit thay for cardio. Theyre bloody fatal, best cardio i get is on em.

 

[theJimJim]

Saturday 07MAR Weigh in.
Today 101.5kg last week 101.9kg

Feeling a lot leaner this week. Happier looking at myself in the mirror

Still have progress to make. Can't wait for lower stomach to tighten up more and fat on chest to disappear more.

Happy with this week.

 

[Shakey]

Saturday 07MAR Weigh in.
Today 101.5kg last week 101.9kg

Feeling a lot leaner this week. Happier looking at myself in the mirror

Still have progress to make. Can't wait for lower stomach to tighten up more and fat on chest to disappear more.

Happy with this week.

View attachment 194620View attachment 194619View attachment 194618View attachment 194617View attachment 194616View attachment 194615

Lookin good broski. Great progress.

 

[LevButlerov]

What is a good Reta dose per week to help support fat loss/ insulin sensitivity without destroying my appetite? With a cycle of NPP and Test coming up just thinking of adding something extra for support. Seems a lot of guys are using it as an extra tool in the toolbox

start with 2mgs of retatrutide per week and you can move up from there @theJimJim

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

 

[LevButlerov]

06MAR

Stats
• Height: 185cm
• Weight: 101.9kg (last weighed 28FEB – weekly weigh-in)
• Goal: Body recomp. Possibly 95kg but will see how happy I am with how I look in the mirror.

Sponsor
• @Southern Cross Labs
• Will be starting a cycle soon — Test P and NPP on top of TRT.

Sleep
• Hours Slept: 7
• Sleep seemed more productive last night.

Energy
• Energy Level: 8/10
• Felt good all day. Having two forced rest days in a row has probably helped.
• Still figuring out what I can do weight-wise with the sore elbow. Don’t want to put strain on it and slow recovery.

Soreness
• Soreness Level: ~3/10
• Quad DOMS are almost gone.
• Shins a little sore today from the amount of steps and jogging.
*elbow inflammation has gone down some more today. Pain when grabbing some things at work still. Early next week I'll be getting some bcp and tb500 from @Southern Cross Labs to assist with healing.)


Training
Rest Day – No Weights
• Another forced rest day from lifting.
• Spent some time thinking about exercises I can still perform that don’t involve much elbow flexion or loading through the joint.

Cardio / Activity
• Steps: ~16,500

Nutrition
Calories: 2089 kcal
• Protein: 241g
• Carbs: 135.6g
• Fat: 60.5g

Food Today:
• WPC with coffee in the morning
• Smoked tuna (can) sandwich
• Salsa chicken with veg and rice
• Rice thins with tuna, mayo and corn tin
• Packet of pork crackle (was craving salt for some reason)
• Shallow fried crumbed fish (homemade)
Calories are a bit of a guesstimate for dinner as I’m not exactly sure how much oil the fish absorbed.
• Normally I wouldn’t eat the kids’ dinner, but tonight they had fish and chips and I wanted to join them. I just had the fish and tried to balance the rest of the day to land close to my calorie target.

Notes
• Did a big walking session this afternoon to make up for being inactive earlier in the day.
• Great news from the cardiologist:
• Blood pressure is back in the normal range
• No medication required
• I quit drinking after getting pretty bad with it last year — stopped right before starting my fitness return this year. The combination of no alcohol, better diet, and weight loss has clearly helped the BP a lot.

Saturday 07MAR Weigh in.
Today 101.5kg last week 101.9kg

Feeling a lot leaner this week. Happier looking at myself in the mirror

Still have progress to make. Can't wait for lower stomach to tighten up more and fat on chest to disappear more.

Happy with this week.

View attachment 194620View attachment 194619View attachment 194618View attachment 194617View attachment 194616View attachment 194615

Good progress you're going in the right direction! @theJimJim for sure retatrutide will be a big add

 

[ballin2504]

DAILY TRAINING LOG – 04 MAR

37yo Dad | LYF
Height: 185 cm
Weight: 101.9 kg (last weighed Saturday 28 FEB)
Sleep: ~7h approx (app didn’t record, woke up feeling good — new sleep supplement seems to be helping) @CS Supps

TRAINING – STRENGTH LEGS

Warm Up
• Foam roller work – lower back

Leg Press
• 50 kg x 5
• 100 kg x 5
• 150 kg x 5
• 200 kg x 5
• 200 kg x 5
• 200 kg x 5

Safety Bar Squat
• 20 kg each side x 5
• 30 kg each side x 5
• 30 kg each side x 5
• 30 kg each side x 5
slowly adding to the weight. Getting used to the compound movement again. Definitely need some more mobility work in the ankles etc.

Lying Leg Curls
• 60 kg x 6
• 67 kg x 6
• 74 kg x 6
• 74 kg x 6
• 74 kg x 6

Hip Abductor
• 63 kg x 10
• 63 kg x 10
• 63 kg x 10
• 63 kg x 10

Standing Calf Raise
• 125 kg x 10
• 135 kg x 10
• 135 kg x 8
• 135 kg x 8

Leg Extension
• 82 kg x 8
• 89 kg x 8
• 89 kg x 8
• 89 kg x 6

CARDIO
• Total Steps: 13,050
• 3 km walk with dogs
• Additional 3 km walk later
• All included in total step count

NUTRITION
• Calories: 2,157 kcal
• Protein: 200.9 g
• Carbs: 202.2 g
• Fat: 48.8 g

Meals
• Weetbix + bran sticks + WPC (pre- morning leg workout)
• Low carb English muffin, chicken, tomato, small amount of chipotle mayo
• Salsa chicken & veg with rice
• Red Thai chicken curry
• Pineapple with fat-free natural yoghurt

RECOVERY & ENERGY
• Energy: 7.5/10
– Afternoon dip around 2pm (typical after morning leg sessions)
– Black coffee helped
– Pushed through and added extra walk
• DOMS / Soreness:
– Back muscle DOMS: Very subtle, just aware of it
– Elbow: Slight soreness when fully extending, feels mildly inflamed

WRAP UP
• Strong leg session — 200 kg leg press moving well
• Sleep seemed a bit better
• Solid step count again
• Monitoring elbow carefully. Saw my physio today. Couldn't really assess exactly what was wrong due to being such a new injury. Requires a bit more time for inflammation to settle. Used compression sleeve today to help. It's not a terrible injury. Will see how it recovers over the next few days.
Workouts will be modified to see what it can handle without pain. If I need to rest from weights will just make sure I do lower body, core and keep getting my cardio in.

Anyone have any suggestions of push and pull moves while limiting elbow flextion would be good to know. Very difficult... I am aware most if not all require loading and flexing through the elbow
Want this elbow feeling good before I start my cycle soon with Sponsor Gear from @Southern Cross Labs

@theJimJim I really don’t see how you can do a push pull while limiting the elbow flexing. That’s a tough one there.

 

[waggat]

What is a good Reta dose per week to help support fat loss/ insulin sensitivity without destroying my appetite? With a cycle of NPP and Test coming up just thinking of adding something extra for support. Seems a lot of guys are using it as an extra tool in the toolbox

Saturday 07MAR Weigh in.
Today 101.5kg last week 101.9kg

Feeling a lot leaner this week. Happier looking at myself in the mirror

Still have progress to make. Can't wait for lower stomach to tighten up more and fat on chest to disappear more.

Happy with this week.

View attachment 194620View attachment 194619View attachment 194618View attachment 194617View attachment 194616View attachment 194615

Man those rear shots are awesome! You've got a big, shoulders and arms for sure.

Hair removal best option for dropping kg's from the front

 

[theJimJim]

07MAR

Stats
• Height: 185cm
• Weight: 101.5kg (last weighed 07MAR – weekly weigh-in)
• Goal: Body recomp. Possibly 95kg but will see how happy I am with how I look in the mirror.

Sponsor
• @Southern Cross Labs
• Will be starting a cycle soon — Test P and NPP on top of TRT.
Go check his thread out. Give me a mention if you order anything.
https://www.evolutionary.org/forums...c-test-e-250-75-and-more.109530/#post-1995470

Sleep
• Hours Slept: 7h 10m
• Felt pretty fresh waking up.

Energy
• Energy Level: 7/10
• Around lunch I felt exhausted but realised I’d only eaten about a third of my food for the day.
• After getting some more food, fruit and carbs in I felt much better.

Soreness
• Body feels mostly recovered.
• Left shin a little sore from the amount of walking and jogging lately.
• Elbow still annoying me — will probably take a little while to fully settle.
• Hoping BPC-157, TB-500 and some HGH will help speed up the healing process. Should be starting that early this week thanks again @Southern Cross Labs.

Training
• Not a conventional session today but I experimented with some movements.
• Used the cable machine and hooked the handle around my bicep or tricep to create pressing and pulling movements without loading or flexing the elbow.
• Managed to do:
• Short-range chest squeeze / pressing motion
• Pull-down and back movement engaging the back muscles
• No real movement names, sets or reps to record — was mainly just testing ranges and keeping muscles active without aggravating the elbow.
• Chest and back still got a pump, so it must have done something.
• Also used the seated delt lateral raise machine where the pad sits against the upper arm — this worked well without stressing the elbow.

Cardio / Activity
• Total Steps: ~12,000
• Walk: 6.5km after the gym session.

Nutrition
Calories: 2150 kcal
• Protein: 221g
• Carbs: 207g
• Fat: 46g
Food Today:
• WPC used as a milk substitute in morning coffee
• Fish sandwich before gym
• Chicken, veg and rice post workout
• Small coffee after lunch with 100ml lite milk
• Snack: pear with some beef jerky
• 2 Ferrero Rocher
• Red Thai curry with rice for dinner
• Jalna fat-free yoghurt with pineapple pieces before bed

Wrap Up
• Interesting gym session today. Mainly experimenting with ways to keep muscles stimulated without aggravating the elbow injury.
• The cable machine really came in clutch for finding movements that worked around the limitation.
• Not ideal training, but at least it allows me to keep some stimulus going while the elbow heals.

Weigh in and pictures from today are above. Feeling pretty good with body composition change and scale number.

 

[Shakey]

07MAR

Stats
• Height: 185cm
• Weight: 101.5kg (last weighed 07MAR – weekly weigh-in)
• Goal: Body recomp. Possibly 95kg but will see how happy I am with how I look in the mirror.

Sponsor
• @Southern Cross Labs
• Will be starting a cycle soon — Test P and NPP on top of TRT.
Go check his thread out. Give me a mention if you order anything.
https://www.evolutionary.org/forums...c-test-e-250-75-and-more.109530/#post-1995470

Sleep
• Hours Slept: 7h 10m
• Felt pretty fresh waking up.

Energy
• Energy Level: 7/10
• Around lunch I felt exhausted but realised I’d only eaten about a third of my food for the day.
• After getting some more food, fruit and carbs in I felt much better.

Soreness
• Body feels mostly recovered.
• Left shin a little sore from the amount of walking and jogging lately.
• Elbow still annoying me — will probably take a little while to fully settle.
• Hoping BPC-157, TB-500 and some HGH will help speed up the healing process. Should be starting that early this week thanks again @Southern Cross Labs.

Training
• Not a conventional session today but I experimented with some movements.
• Used the cable machine and hooked the handle around my bicep or tricep to create pressing and pulling movements without loading or flexing the elbow.
• Managed to do:
• Short-range chest squeeze / pressing motion
• Pull-down and back movement engaging the back muscles
• No real movement names, sets or reps to record — was mainly just testing ranges and keeping muscles active without aggravating the elbow.
• Chest and back still got a pump, so it must have done something.
• Also used the seated delt lateral raise machine where the pad sits against the upper arm — this worked well without stressing the elbow.

Cardio / Activity
• Total Steps: ~12,000
• Walk: 6.5km after the gym session.

Nutrition
Calories: 2150 kcal
• Protein: 221g
• Carbs: 207g
• Fat: 46g
Food Today:
• WPC used as a milk substitute in morning coffee
• Fish sandwich before gym
• Chicken, veg and rice post workout
• Small coffee after lunch with 100ml lite milk
• Snack: pear with some beef jerky
• 2 Ferrero Rocher
• Red Thai curry with rice for dinner
• Jalna fat-free yoghurt with pineapple pieces before bed

Wrap Up
• Interesting gym session today. Mainly experimenting with ways to keep muscles stimulated without aggravating the elbow injury.
• The cable machine really came in clutch for finding movements that worked around the limitation.
• Not ideal training, but at least it allows me to keep some stimulus going while the elbow heals.

Weigh in and pictures from today are above. Feeling pretty good with body composition change and scale number.

Awesome improv bro. I actually just strained my tricep doin fips too deep. So ive been pinning GLOW straight into my tricep. Lol. Got a bit unlucky on the second pin and hit a nerve, quite the numb hand.

 

[kamsikazee]

07MAR

Stats
• Height: 185cm
• Weight: 101.5kg (last weighed 07MAR – weekly weigh-in)
• Goal: Body recomp. Possibly 95kg but will see how happy I am with how I look in the mirror.

Sponsor
• @Southern Cross Labs
• Will be starting a cycle soon — Test P and NPP on top of TRT.
Go check his thread out. Give me a mention if you order anything.
https://www.evolutionary.org/forums...c-test-e-250-75-and-more.109530/#post-1995470

Sleep
• Hours Slept: 7h 10m
• Felt pretty fresh waking up.

Energy
• Energy Level: 7/10
• Around lunch I felt exhausted but realised I’d only eaten about a third of my food for the day.
• After getting some more food, fruit and carbs in I felt much better.

Soreness
• Body feels mostly recovered.
• Left shin a little sore from the amount of walking and jogging lately.
• Elbow still annoying me — will probably take a little while to fully settle.
• Hoping BPC-157, TB-500 and some HGH will help speed up the healing process. Should be starting that early this week thanks again @Southern Cross Labs.

Training
• Not a conventional session today but I experimented with some movements.
• Used the cable machine and hooked the handle around my bicep or tricep to create pressing and pulling movements without loading or flexing the elbow.
• Managed to do:
• Short-range chest squeeze / pressing motion
• Pull-down and back movement engaging the back muscles
• No real movement names, sets or reps to record — was mainly just testing ranges and keeping muscles active without aggravating the elbow.
• Chest and back still got a pump, so it must have done something.
• Also used the seated delt lateral raise machine where the pad sits against the upper arm — this worked well without stressing the elbow.

Cardio / Activity
• Total Steps: ~12,000
• Walk: 6.5km after the gym session.

Nutrition
Calories: 2150 kcal
• Protein: 221g
• Carbs: 207g
• Fat: 46g
Food Today:
• WPC used as a milk substitute in morning coffee
• Fish sandwich before gym
• Chicken, veg and rice post workout
• Small coffee after lunch with 100ml lite milk
• Snack: pear with some beef jerky
• 2 Ferrero Rocher
• Red Thai curry with rice for dinner
• Jalna fat-free yoghurt with pineapple pieces before bed

Wrap Up
• Interesting gym session today. Mainly experimenting with ways to keep muscles stimulated without aggravating the elbow injury.
• The cable machine really came in clutch for finding movements that worked around the limitation.
• Not ideal training, but at least it allows me to keep some stimulus going while the elbow heals.

Weigh in and pictures from today are above. Feeling pretty good with body composition change and scale number.

Great update bro. Definitely seeing some good progress with the pictures!

And love that your working around that elbow injury!

 

[LevButlerov]

07MAR

Stats
• Height: 185cm
• Weight: 101.5kg (last weighed 07MAR – weekly weigh-in)
• Goal: Body recomp. Possibly 95kg but will see how happy I am with how I look in the mirror.

Sponsor
• @Southern Cross Labs
• Will be starting a cycle soon — Test P and NPP on top of TRT.
Go check his thread out. Give me a mention if you order anything.
https://www.evolutionary.org/forums...c-test-e-250-75-and-more.109530/#post-1995470

Sleep
• Hours Slept: 7h 10m
• Felt pretty fresh waking up.

Energy
• Energy Level: 7/10
• Around lunch I felt exhausted but realised I’d only eaten about a third of my food for the day.
• After getting some more food, fruit and carbs in I felt much better.

Soreness
• Body feels mostly recovered.
• Left shin a little sore from the amount of walking and jogging lately.
• Elbow still annoying me — will probably take a little while to fully settle.
• Hoping BPC-157, TB-500 and some HGH will help speed up the healing process. Should be starting that early this week thanks again @Southern Cross Labs.

Training
• Not a conventional session today but I experimented with some movements.
• Used the cable machine and hooked the handle around my bicep or tricep to create pressing and pulling movements without loading or flexing the elbow.
• Managed to do:
• Short-range chest squeeze / pressing motion
• Pull-down and back movement engaging the back muscles
• No real movement names, sets or reps to record — was mainly just testing ranges and keeping muscles active without aggravating the elbow.
• Chest and back still got a pump, so it must have done something.
• Also used the seated delt lateral raise machine where the pad sits against the upper arm — this worked well without stressing the elbow.

Cardio / Activity
• Total Steps: ~12,000
• Walk: 6.5km after the gym session.

Nutrition
Calories: 2150 kcal
• Protein: 221g
• Carbs: 207g
• Fat: 46g
Food Today:
• WPC used as a milk substitute in morning coffee
• Fish sandwich before gym
• Chicken, veg and rice post workout
• Small coffee after lunch with 100ml lite milk
• Snack: pear with some beef jerky
• 2 Ferrero Rocher
• Red Thai curry with rice for dinner
• Jalna fat-free yoghurt with pineapple pieces before bed

Wrap Up
• Interesting gym session today. Mainly experimenting with ways to keep muscles stimulated without aggravating the elbow injury.
• The cable machine really came in clutch for finding movements that worked around the limitation.
• Not ideal training, but at least it allows me to keep some stimulus going while the elbow heals.

Weigh in and pictures from today are above. Feeling pretty good with body composition change and scale number.

how bad is your elbow? you have bpc in it? @theJimJim good recomp change!

 

[theJimJim]

how bad is your elbow? you have bpc in it? @theJimJim good recomp change!

Bcp and tb500 on the way. Should have at the start of this week.

 

[theJimJim]

Unconventional cable exercises definitely were a good addition to doing absolutely nothing upper body.
Can feel my chest and back this morning. Will keep up the movements while I see improvements in the elbow. Just don't want to push it now until I have a bit more of an idea on what's going on with it and it heals a little. Would hate to rupture a tendon or something and be put behind massively.

@Southern Cross Labs has the healing peptide on the way! What a legend.

 

[Shakey]

Unconventional cable exercises definitely were a good addition to doing absolutely nothing upper body.
Can feel my chest and back this morning. Will keep up the movements while I see improvements in the elbow. Just don't want to push it now until I have a bit more of an idea on what's going on with it and it heals a little. Would hate to rupture a tendon or something and be put behind massively.

@Southern Cross Labs has the healing peptide on the way! What a legend.

Thats the way. A few weeks delay is better than a months recovery.

 

[jenkemj]

07MAR

Stats
• Height: 185cm
• Weight: 101.5kg (last weighed 07MAR – weekly weigh-in)
• Goal: Body recomp. Possibly 95kg but will see how happy I am with how I look in the mirror.

Sponsor
• @Southern Cross Labs
• Will be starting a cycle soon — Test P and NPP on top of TRT.
Go check his thread out. Give me a mention if you order anything.
https://www.evolutionary.org/forums...c-test-e-250-75-and-more.109530/#post-1995470

Sleep
• Hours Slept: 7h 10m
• Felt pretty fresh waking up.

Energy
• Energy Level: 7/10
• Around lunch I felt exhausted but realised I’d only eaten about a third of my food for the day.
• After getting some more food, fruit and carbs in I felt much better.

Soreness
• Body feels mostly recovered.
• Left shin a little sore from the amount of walking and jogging lately.
• Elbow still annoying me — will probably take a little while to fully settle.
• Hoping BPC-157, TB-500 and some HGH will help speed up the healing process. Should be starting that early this week thanks again @Southern Cross Labs.

Training
• Not a conventional session today but I experimented with some movements.
• Used the cable machine and hooked the handle around my bicep or tricep to create pressing and pulling movements without loading or flexing the elbow.
• Managed to do:
• Short-range chest squeeze / pressing motion
• Pull-down and back movement engaging the back muscles
• No real movement names, sets or reps to record — was mainly just testing ranges and keeping muscles active without aggravating the elbow.
• Chest and back still got a pump, so it must have done something.
• Also used the seated delt lateral raise machine where the pad sits against the upper arm — this worked well without stressing the elbow.

Cardio / Activity
• Total Steps: ~12,000
• Walk: 6.5km after the gym session.

Nutrition
Calories: 2150 kcal
• Protein: 221g
• Carbs: 207g
• Fat: 46g
Food Today:
• WPC used as a milk substitute in morning coffee
• Fish sandwich before gym
• Chicken, veg and rice post workout
• Small coffee after lunch with 100ml lite milk
• Snack: pear with some beef jerky
• 2 Ferrero Rocher
• Red Thai curry with rice for dinner
• Jalna fat-free yoghurt with pineapple pieces before bed

Wrap Up
• Interesting gym session today. Mainly experimenting with ways to keep muscles stimulated without aggravating the elbow injury.
• The cable machine really came in clutch for finding movements that worked around the limitation.
• Not ideal training, but at least it allows me to keep some stimulus going while the elbow heals.

Weigh in and pictures from today are above. Feeling pretty good with body composition change and scale number.

Solid cardio bro, like every has said it’s great that you’re looking for ways around the injury!

With the way you’re looking it’d be a great time to rip up the midsection and get those abs popping. You’re pretty much there!

Also legs…. Lol

 

[theJimJim]

Solid cardio bro, like every has said it’s great that you’re looking for ways around the injury!

With the way you’re looking it’d be a great time to rip up the midsection and get those abs popping. You’re pretty much there!

Also legs…. Lol

Legs are definitely still going. They are a focus for me now. I made too many excuses in the past. I am making sure I hit them.

 

[jenkemj]

Legs are definitely still going. They are a focus for me now. I made too many excuses in the past. I am making sure I hit them.

Nice one bro! I’m the same way with the legs, I’m always neglecting them, but not anymore

 

[Shakey]

Legs are definitely still going. They are a focus for me now. I made too many excuses in the past. I am making sure I hit them.

Its a good leg day when you have to leave the gym on all fours. Give it a shot. you too @jenkemj

 

[jenkemj]

It’s a good leg day when you have to leave the gym on all fours. Give it a shot. you too @jenkemj

The leg section at gym is upstairs. Like who tf designed this place haha

 

[Shakey]

The leg section at gym is upstairs. Like who tf designed this place haha

A fair sized crowd watched me go face first into the lockers directly in front the leg extensions. Wasnt even the first time with those same lockers.

Those dirty triple dropsets get me every time.

 

[theJimJim]

08MAR

Stats
• Height: 185cm
• Weight: 101.5kg (last weighed 07MAR – weekly weigh-in)
• Goal: Body recomp. Possibly 95kg but will see how happy I am with how I look in the mirror.

Sponsor
• @Southern Cross Labs
• Will be starting a cycle soon — Test P and NPP on top of TRT.

Sleep
• Hours Slept: 8h
• Most uninterrupted sleep I’ve had in a long time which might sound crazy. Usually I’m around 6–7 hours.
• @CS Supps (not sponsored) Night Night supplement is definitely helping.

Energy
• Energy Level: 9/10
• Energy felt quite high today and much more stable throughout the day compared to yesterday.

Soreness
• Soreness Level: 1–2/10
• Just a bit of DOMS in the chest and lats.
• Improvised cable movements seemed to work well without aggravating the elbow.
• Elbow still noticeable — feels like a tendon running from the elbow into the posterior forearm.
• Peptides + HGH arriving tomorrow so I’ll start those ASAP.

Training
• Nil weights today
• Busy Sunday with family and getting ready for the school week.

Cardio / Activity
• Total Steps: ~11,000
• Family walk in the rain.
• Knocked out 6.5km while they rested.

Nutrition
Calories: 2293 kcal
• Protein: 186.6g
• Carbs: 151.8g
• Fat: 100g
Food Notes:
• Calories slightly higher today.
• Wife brought home Grill’d chicken burger and sweet potato fries — not the worst cheat meal option.

Wrap Up
• Great family day.
• Legs training tomorrow which works well while the elbow heals.
• Looking forward to starting the recovery peptides tomorrow.

Weekly Progress Snapshot
• Weight last week: 101.9 kg
• Current weight: 101.5 kg
• Change: -0.4 kg
• Average daily calories: ~2100–2200 kcal
• Activity: 11k–16k steps most days
• Focus this week:
• Work around elbow injury
• Maintain protein intake
• Keep activity high

 

[Southern Cross Labs]

Back to full health for sure in 4 weeks bro I have faith

 

[Shakey]

Sleep
• Hours Slept: 8h
• Most uninterrupted sleep I’ve had in a long time which might sound crazy. Usually I’m around 6–7 hours.

• Elbow still noticeable — feels like a tendon running from the elbow into the posterior forearm.
• Peptides + HGH arriving tomorrow so I’ll start those ASAP.

Just wait bud, HGH sleep is so good.

 

[LevButlerov]

Bcp and tb500 on the way. Should have at the start of this week.

perfect

 

[kamsikazee]

27FEB
DAILY TRAINING LOG – LEGS

Profile
• Age: 37
• Dad | LYF
• Height: 185 cm
• Weight: 102 kg (last proper weigh-in – weekly Saturday)

Sleep
• Duration: 6 hours
• Quality: Fair
• Notes: Not ideal but workable. Ordered CS Supps NIGHTNIGHT Sleep Support Double Strength today to help improve sleep quality going forward.

Energy & Readiness
• Energy Score: 8 / 10
• Notes: Good overall energy despite leg fatigue. Felt capable and switched on through training and the rest of the day.

Soreness / Recovery
• Soreness Score: 5 / 10
• Primary areas: Quads, hamstrings
• Notes: Manageable soreness. Movement improved after post-session walking.

Strength Training – Legs
Leg Press
• 50 kg x 10
• 100 kg x 10
• 150 kg x 10
• 150 kg x 11
• 150 kg x 10
• 150 kg x 10

Safety Bar Squat
• 10 kg each side x 10
• 20 kg each side x 9
• 20 kg each side x 7
• 20 kg each side x 6
First time in a long time adding a full body movement for legs. It felt fine. Safety bar definitely helped with stability and removed my worry with having to hinge too far forward with load on my spine.

Lying Hamstring Curl
• 53 kg x 12
• 53 kg x 12
• 53 kg x 12

Standing Calf Raise
• 115 kg x 15
• 125 kg x 14
• 125 kg x 13
• 125 kg x 12

Hip Abductor
• 63 kg x 13
• 63 kg x 13
• 63 kg x 13

Leg Extension
• 68 kg x 12
• 68 kg x 12
• 68 kg x 12

Core
• Decline ab bench – 3 sets x 10

Cardio / Active Recovery
• 4 km walk post-leg session to increase blood flow and assist recovery.
Total steps for the day inclusive of above walk around 10.2k steps.
Decent amount still with the majority of my day looking after my sick family and taking them to the doctors to be checked out.


Nutrition
• Tracking un-intentionally loose today. My wife cooked a roast beef with potatoes, honey carrots, sweet potato and broccoli and peas. Delicious home made gravy. Threw my figures out as I didn't really know much much oil and butter used. Weighed as much as I could but who knows. I appreciated the effort and sitting down with the family for a nice meal together.
• Estimated intake: ~2000–2500 calories
• Protein: confidently over 200 g
• Macros difficult to estimate. I rearranged some food that I had planned on eating and left it in the fridge to track tomorrow.

Wrap Up
• Strong leg session with good energy and manageable soreness
• Sleep wasn’t ideal but performance remained solid
• Nutrition wasn’t precise, but priorities were aligned with recovery, protein intake, and family time
• No stress. No guilt. Back to structured tracking tomorrow
• Consistency over perfection. Feeling good today. Rest day tomorrow but I will do some active rest keeping steps up.

*Kangaroo was chilling next to my walking track. Thought the non Aussies would appreciate. *

Great stuff bro. Big Leg workout!

Hope the sleep supps from @CS Supps helps with your sleep. I've heard great things about it.

 

[theJimJim]

09MAR
Stats
• Height: 185cm
• Weight: 101.5kg (last weighed 07MAR – weekly weigh-in)
• Goal: Body recomp. Possibly 95kg but will see how happy I am with how I look in the mirror.

Sponsor
• @Southern Cross Labs big shout out to this legend with sending me HGH and BCP157 and TB500 that arrived today.
• Will be starting a cycle soon — Test P and NPP on top of TRT.

Sleep
• Hours Slept: 7h 20m
• Would have slept longer but had to get up for work.

Energy
• Energy Level: 8/10
• Nothing particularly different today.
• I spread my carbs out more through the day which seemed to help keep energy levels stable.

Soreness
• DOMS: None today.
• Elbow: Still giving me some grief — about 2/10 discomfort.

Training

Legs – Hypertrophy

Warm Up
• Roller work – lower back

Leg Press
• 50kg × 10
• 100kg × 10
• 150kg × 10
• 200kg × 8
• 200kg × 8
• 200kg × 8

Safety Bar Squat
• 20kg each side × 6
• 30kg each side × 5
• 30kg each side × 5
• 30kg each side × 0
• Lower back/hips had a strange sciatic-type electric tingle, so I stopped squats there. No need to push and risk injury — especially with my lower back history.

Lying Leg Curls
• 60kg × 10
• 67kg × 9
• 67kg × 9
• 60kg × 8
• These felt heavy today.

Hip Abductor
• 63kg × 15
• 63kg × 15
• 63kg × 15
• 63kg × 15

• Had to skip Standing Calf Raises and Leg Extensions due to a phone call from the kids’ after-school care.
• Since I’m missing some upper body training at the moment, I’ll add those exercises back in over the next day or two.

Cardio / Activity

• Total Steps: ~11,000
• After a big day of work, gym, getting the kids home and dinner sorted, I almost skipped extra steps.
• Thought “stuff it, the dogs need a walk” and got out for a 5km walk with them late in the evening.

Nutrition

Calories: 2112 kcal
• Protein: 200g
• Carbs: 183g
• Fat: 56g

Food Notes:
• Mostly meal prep foods, with some WPC added to boost protein intake.
• Dinner was a chicken burrito bowl from Zambrero with the wife — macros worked out nicely.

Wrap Up
• Glad I made the effort to get the walk done even though it was after dark.
• HGH, BPC-157 and TB-500 arrived today.
• Reconstituted everything and did the first injections before bed:
• HGH – subq
• Peptides – IM forearm near the elbow
• Hoping they help speed up recovery.
Wish me luck.

@Southern Cross Labs - Go check his gear out! Tell him theJimJim sent you! https://www.evolutionary.org/forums/threads/southern-cross-labs-intro-thread.109477/

 

[kamsikazee]

09MAR
Stats
• Height: 185cm
• Weight: 101.5kg (last weighed 07MAR – weekly weigh-in)
• Goal: Body recomp. Possibly 95kg but will see how happy I am with how I look in the mirror.

Sponsor
• @Southern Cross Labs big shout out to this legend with sending me HGH and BCP157 and TB500 that arrived today.
• Will be starting a cycle soon — Test P and NPP on top of TRT.

Sleep
• Hours Slept: 7h 20m
• Would have slept longer but had to get up for work.

Energy
• Energy Level: 8/10
• Nothing particularly different today.
• I spread my carbs out more through the day which seemed to help keep energy levels stable.

Soreness
• DOMS: None today.
• Elbow: Still giving me some grief — about 2/10 discomfort.

Training

Legs – Hypertrophy

Warm Up
• Roller work – lower back

Leg Press
• 50kg × 10
• 100kg × 10
• 150kg × 10
• 200kg × 8
• 200kg × 8
• 200kg × 8

Safety Bar Squat
• 20kg each side × 6
• 30kg each side × 5
• 30kg each side × 5
• 30kg each side × 0
• Lower back/hips had a strange sciatic-type electric tingle, so I stopped squats there. No need to push and risk injury — especially with my lower back history.

Lying Leg Curls
• 60kg × 10
• 67kg × 9
• 67kg × 9
• 60kg × 8
• These felt heavy today.

Hip Abductor
• 63kg × 15
• 63kg × 15
• 63kg × 15
• 63kg × 15

• Had to skip Standing Calf Raises and Leg Extensions due to a phone call from the kids’ after-school care.
• Since I’m missing some upper body training at the moment, I’ll add those exercises back in over the next day or two.

Cardio / Activity

• Total Steps: ~11,000
• After a big day of work, gym, getting the kids home and dinner sorted, I almost skipped extra steps.
• Thought “stuff it, the dogs need a walk” and got out for a 5km walk with them late in the evening.

Nutrition

Calories: 2112 kcal
• Protein: 200g
• Carbs: 183g
• Fat: 56g

Food Notes:
• Mostly meal prep foods, with some WPC added to boost protein intake.
• Dinner was a chicken burrito bowl from Zambrero with the wife — macros worked out nicely.

Wrap Up
• Glad I made the effort to get the walk done even though it was after dark.
• HGH, BPC-157 and TB-500 arrived today.
• Reconstituted everything and did the first injections before bed:
• HGH – subq
• Peptides – IM forearm near the elbow
• Hoping they help speed up recovery.
Wish me luck.

@Southern Cross Labs - Go check his gear out! Tell him theJimJim sent you! https://www.evolutionary.org/forums/threads/southern-cross-labs-intro-thread.109477/

Great update bro!! I was just gonna say you did a massive leg workout two day straight but realised I was looking at an older log yesterday! My bad bro!!

Excited to see how you go with the BPC and TB! You going to be pinning daily? And always pinning local to the injury?

Keep us updated on how you respond to them.

 

[theJimJim]

Great update bro!! I was just gonna say you did a massive leg workout two day straight but realised I was looking at an older log yesterday! My bad bro!!

Excited to see how you go with the BPC and TB! You going to be pinning daily? And always pinning local to the injury?

Keep us updated on how you respond to them.

Yeah man. Pinning daily near the sites. Im really hoping it helps out. I want to get back to lifting! Seeing the physio again this week and will see what they say. May even see a GP and get some advice after that depending.

 

[Shakey]

09MAR
Stats
• Height: 185cm
• Weight: 101.5kg (last weighed 07MAR – weekly weigh-in)
• Goal: Body recomp. Possibly 95kg but will see how happy I am with how I look in the mirror.

Sponsor
• @Southern Cross Labs big shout out to this legend with sending me HGH and BCP157 and TB500 that arrived today.
• Will be starting a cycle soon — Test P and NPP on top of TRT.

Sleep
• Hours Slept: 7h 20m
• Would have slept longer but had to get up for work.

Energy
• Energy Level: 8/10
• Nothing particularly different today.
• I spread my carbs out more through the day which seemed to help keep energy levels stable.

Soreness
• DOMS: None today.
• Elbow: Still giving me some grief — about 2/10 discomfort.

Training

Legs – Hypertrophy

Warm Up
• Roller work – lower back

Leg Press
• 50kg × 10
• 100kg × 10
• 150kg × 10
• 200kg × 8
• 200kg × 8
• 200kg × 8

Safety Bar Squat
• 20kg each side × 6
• 30kg each side × 5
• 30kg each side × 5
• 30kg each side × 0
• Lower back/hips had a strange sciatic-type electric tingle, so I stopped squats there. No need to push and risk injury — especially with my lower back history.

Lying Leg Curls
• 60kg × 10
• 67kg × 9
• 67kg × 9
• 60kg × 8
• These felt heavy today.

Hip Abductor
• 63kg × 15
• 63kg × 15
• 63kg × 15
• 63kg × 15

• Had to skip Standing Calf Raises and Leg Extensions due to a phone call from the kids’ after-school care.
• Since I’m missing some upper body training at the moment, I’ll add those exercises back in over the next day or two.

Cardio / Activity

• Total Steps: ~11,000
• After a big day of work, gym, getting the kids home and dinner sorted, I almost skipped extra steps.
• Thought “stuff it, the dogs need a walk” and got out for a 5km walk with them late in the evening.

Nutrition

Calories: 2112 kcal
• Protein: 200g
• Carbs: 183g
• Fat: 56g

Food Notes:
• Mostly meal prep foods, with some WPC added to boost protein intake.
• Dinner was a chicken burrito bowl from Zambrero with the wife — macros worked out nicely.

Wrap Up
• Glad I made the effort to get the walk done even though it was after dark.
• HGH, BPC-157 and TB-500 arrived today.
• Reconstituted everything and did the first injections before bed:
• HGH – subq
• Peptides – IM forearm near the elbow
• Hoping they help speed up recovery.
Wish me luck.

@Southern Cross Labs - Go check his gear out! Tell him theJimJim sent you! https://www.evolutionary.org/forums/threads/southern-cross-labs-intro-thread.109477/

Great workout bud. Hope they help with the elbow.

 

[Tiger Salman Khan]

09MAR
Stats
• Height: 185cm
• Weight: 101.5kg (last weighed 07MAR – weekly weigh-in)
• Goal: Body recomp. Possibly 95kg but will see how happy I am with how I look in the mirror.

Sponsor
• @Southern Cross Labs big shout out to this legend with sending me HGH and BCP157 and TB500 that arrived today.
• Will be starting a cycle soon — Test P and NPP on top of TRT.

Sleep
• Hours Slept: 7h 20m
• Would have slept longer but had to get up for work.

Energy
• Energy Level: 8/10
• Nothing particularly different today.
• I spread my carbs out more through the day which seemed to help keep energy levels stable.

Soreness
• DOMS: None today.
• Elbow: Still giving me some grief — about 2/10 discomfort.

Training

Legs – Hypertrophy

Warm Up
• Roller work – lower back

Leg Press
• 50kg × 10
• 100kg × 10
• 150kg × 10
• 200kg × 8
• 200kg × 8
• 200kg × 8

Safety Bar Squat
• 20kg each side × 6
• 30kg each side × 5
• 30kg each side × 5
• 30kg each side × 0
• Lower back/hips had a strange sciatic-type electric tingle, so I stopped squats there. No need to push and risk injury — especially with my lower back history.

Lying Leg Curls
• 60kg × 10
• 67kg × 9
• 67kg × 9
• 60kg × 8
• These felt heavy today.

Hip Abductor
• 63kg × 15
• 63kg × 15
• 63kg × 15
• 63kg × 15

• Had to skip Standing Calf Raises and Leg Extensions due to a phone call from the kids’ after-school care.
• Since I’m missing some upper body training at the moment, I’ll add those exercises back in over the next day or two.

Cardio / Activity

• Total Steps: ~11,000
• After a big day of work, gym, getting the kids home and dinner sorted, I almost skipped extra steps.
• Thought “stuff it, the dogs need a walk” and got out for a 5km walk with them late in the evening.

Nutrition

Calories: 2112 kcal
• Protein: 200g
• Carbs: 183g
• Fat: 56g

Food Notes:
• Mostly meal prep foods, with some WPC added to boost protein intake.
• Dinner was a chicken burrito bowl from Zambrero with the wife — macros worked out nicely.

Wrap Up
• Glad I made the effort to get the walk done even though it was after dark.
• HGH, BPC-157 and TB-500 arrived today.
• Reconstituted everything and did the first injections before bed:
• HGH – subq
• Peptides – IM forearm near the elbow
• Hoping they help speed up recovery.
Wish me luck.

@Southern Cross Labs - Go check his gear out! Tell him theJimJim sent you! https://www.evolutionary.org/forums/threads/southern-cross-labs-intro-thread.109477/

@theJimJim volume looks good......

 

[LevButlerov]

09MAR
Stats
• Height: 185cm
• Weight: 101.5kg (last weighed 07MAR – weekly weigh-in)
• Goal: Body recomp. Possibly 95kg but will see how happy I am with how I look in the mirror.

Sponsor
• @Southern Cross Labs big shout out to this legend with sending me HGH and BCP157 and TB500 that arrived today.
• Will be starting a cycle soon — Test P and NPP on top of TRT.

Sleep
• Hours Slept: 7h 20m
• Would have slept longer but had to get up for work.

Energy
• Energy Level: 8/10
• Nothing particularly different today.
• I spread my carbs out more through the day which seemed to help keep energy levels stable.

Soreness
• DOMS: None today.
• Elbow: Still giving me some grief — about 2/10 discomfort.

Training

Legs – Hypertrophy

Warm Up
• Roller work – lower back

Leg Press
• 50kg × 10
• 100kg × 10
• 150kg × 10
• 200kg × 8
• 200kg × 8
• 200kg × 8

Safety Bar Squat
• 20kg each side × 6
• 30kg each side × 5
• 30kg each side × 5
• 30kg each side × 0
• Lower back/hips had a strange sciatic-type electric tingle, so I stopped squats there. No need to push and risk injury — especially with my lower back history.

Lying Leg Curls
• 60kg × 10
• 67kg × 9
• 67kg × 9
• 60kg × 8
• These felt heavy today.

Hip Abductor
• 63kg × 15
• 63kg × 15
• 63kg × 15
• 63kg × 15

• Had to skip Standing Calf Raises and Leg Extensions due to a phone call from the kids’ after-school care.
• Since I’m missing some upper body training at the moment, I’ll add those exercises back in over the next day or two.

Cardio / Activity

• Total Steps: ~11,000
• After a big day of work, gym, getting the kids home and dinner sorted, I almost skipped extra steps.
• Thought “stuff it, the dogs need a walk” and got out for a 5km walk with them late in the evening.

Nutrition

Calories: 2112 kcal
• Protein: 200g
• Carbs: 183g
• Fat: 56g

Food Notes:
• Mostly meal prep foods, with some WPC added to boost protein intake.
• Dinner was a chicken burrito bowl from Zambrero with the wife — macros worked out nicely.

Wrap Up
• Glad I made the effort to get the walk done even though it was after dark.
• HGH, BPC-157 and TB-500 arrived today.
• Reconstituted everything and did the first injections before bed:
• HGH – subq
• Peptides – IM forearm near the elbow
• Hoping they help speed up recovery.
Wish me luck.

@Southern Cross Labs - Go check his gear out! Tell him theJimJim sent you! https://www.evolutionary.org/forums/threads/southern-cross-labs-intro-thread.109477/

200kgs on the leg press big win love to see you meal prep lets start getting food pics up @theJimJim

 

[Southern Cross Labs]

Yeah man. Pinning daily near the sites. Im really hoping it helps out. I want to get back to lifting! Seeing the physio again this week and will see what they say. May even see a GP and get some advice after that depending.

My dad had a similar issue not long ago he ignored it and it got worse and he couldn't train so glad you are taking the right steps.

 

[theJimJim]

10MAR

Stats

• Height: 185cm
• Weight: 101.5kg (last weighed 07MAR – weekly weigh-in)
• Goal: Body recomp. Possibly 95kg but will see how happy I am with how I look in the mirror.

Sponsor
• @Southern Cross Labs
• Will be starting a cycle soon — Test P and NPP on top of TRT.

Sleep

• Hours Slept: 6h 40m
• Felt pretty good waking up.
• Took 3 IU HGH before bed — possibly placebo but sleep felt good. I know HGH is usually more of a long-term recovery aid.

Energy

• Energy Level: 9/10
• Had a really good day overall.
• Didn’t feel like I needed as much caffeine as usual.

Soreness
• DOMS: Legs and mainly glutes — 6/10
• Elbow: Still uncomfortable with certain movements and clearly needs more time to heal.

Training
Leg Catch-Up Work
Decline Ab Sit-Ups
• 15
• 15
• 15
• 15
Standing Machine Calf Raises
• 125kg × 15
• 135kg × 12
• 145kg × 12
• 145kg × 10
Leg Extension
• 75kg × 10
• 75kg × 10
• 85kg × 10
• 85kg × 6
Back Extension (Unweighted)
• 10
• 10
• 10
• 10

Cardio / Activity

• Total Steps: ~17,000
• Likely a few extra during work when I didn’t have my phone on me.
• Evening Walk: 8km after dinner.
• Tried a bit of jogging but it was a struggle with the leg DOMS.

Nutrition

Calories: 2037 kcal
• Protein: 217.8g
• Carbs: 162.2g
• Fat: 48.3g
Food Today:
• WPC with coffee before work
• Forgot one of my small meals but had a backup protein bar (390 kcal / 48.5g protein)
• Pear
• Lunch: Mexican chicken with veggies and rice
• Dinner: Homemade burgers
• Dessert: Fat-free yoghurt with 100g frozen mixed berries and vanilla maple WPC mixed in

Wrap Up
• 3 IU HGH before bed (subq stomach)
• 500mcg TB-500 + 500mcg BPC-157 pinned into triceps near the elbow before bed.
• Good day overall, except I’m currently wearing a 24-hour blood pressure monitor.
• Hopefully I can still get some decent sleep with it on tonight.

 

[Shakey]

10MAR

Stats

• Height: 185cm
• Weight: 101.5kg (last weighed 07MAR – weekly weigh-in)
• Goal: Body recomp. Possibly 95kg but will see how happy I am with how I look in the mirror.

Sponsor
• @Southern Cross Labs
• Will be starting a cycle soon — Test P and NPP on top of TRT.

Sleep

• Hours Slept: 6h 40m
• Felt pretty good waking up.
• Took 3 IU HGH before bed — possibly placebo but sleep felt good. I know HGH is usually more of a long-term recovery aid.

Energy

• Energy Level: 9/10
• Had a really good day overall.
• Didn’t feel like I needed as much caffeine as usual.

Soreness
• DOMS: Legs and mainly glutes — 6/10
• Elbow: Still uncomfortable with certain movements and clearly needs more time to heal.

Training
Leg Catch-Up Work
Decline Ab Sit-Ups
• 15
• 15
• 15
• 15
Standing Machine Calf Raises
• 125kg × 15
• 135kg × 12
• 145kg × 12
• 145kg × 10
Leg Extension
• 75kg × 10
• 75kg × 10
• 85kg × 10
• 85kg × 6
Back Extension (Unweighted)
• 10
• 10
• 10
• 10

Cardio / Activity

• Total Steps: ~17,000
• Likely a few extra during work when I didn’t have my phone on me.
• Evening Walk: 8km after dinner.
• Tried a bit of jogging but it was a struggle with the leg DOMS.

Nutrition

Calories: 2037 kcal
• Protein: 217.8g
• Carbs: 162.2g
• Fat: 48.3g
Food Today:
• WPC with coffee before work
• Forgot one of my small meals but had a backup protein bar (390 kcal / 48.5g protein)
• Pear
• Lunch: Mexican chicken with veggies and rice
• Dinner: Homemade burgers
• Dessert: Fat-free yoghurt with 100g frozen mixed berries and vanilla maple WPC mixed in

Wrap Up
• 3 IU HGH before bed (subq stomach)
• 500mcg TB-500 + 500mcg BPC-157 pinned into triceps near the elbow before bed.
• Good day overall, except I’m currently wearing a 24-hour blood pressure monitor.
• Hopefully I can still get some decent sleep with it on tonight.

View attachment 196452

Bud, that burger looks great. As for the GH sleep, i usually wake every 2-3hrs even with 20mg melatonin. On 2iu woke every 3-5ish hrs. I doubled to 4iu and im sleepinin 6-7 on the regular starting that day.

For bad doms, itll suck but a really good stretch will help out.

 

[kamsikazee]

10MAR

Stats

• Height: 185cm
• Weight: 101.5kg (last weighed 07MAR – weekly weigh-in)
• Goal: Body recomp. Possibly 95kg but will see how happy I am with how I look in the mirror.

Sponsor
• @Southern Cross Labs
• Will be starting a cycle soon — Test P and NPP on top of TRT.

Sleep

• Hours Slept: 6h 40m
• Felt pretty good waking up.
• Took 3 IU HGH before bed — possibly placebo but sleep felt good. I know HGH is usually more of a long-term recovery aid.

Energy

• Energy Level: 9/10
• Had a really good day overall.
• Didn’t feel like I needed as much caffeine as usual.

Soreness
• DOMS: Legs and mainly glutes — 6/10
• Elbow: Still uncomfortable with certain movements and clearly needs more time to heal.

Training
Leg Catch-Up Work
Decline Ab Sit-Ups
• 15
• 15
• 15
• 15
Standing Machine Calf Raises
• 125kg × 15
• 135kg × 12
• 145kg × 12
• 145kg × 10
Leg Extension
• 75kg × 10
• 75kg × 10
• 85kg × 10
• 85kg × 6
Back Extension (Unweighted)
• 10
• 10
• 10
• 10

Cardio / Activity

• Total Steps: ~17,000
• Likely a few extra during work when I didn’t have my phone on me.
• Evening Walk: 8km after dinner.
• Tried a bit of jogging but it was a struggle with the leg DOMS.

Nutrition

Calories: 2037 kcal
• Protein: 217.8g
• Carbs: 162.2g
• Fat: 48.3g
Food Today:
• WPC with coffee before work
• Forgot one of my small meals but had a backup protein bar (390 kcal / 48.5g protein)
• Pear
• Lunch: Mexican chicken with veggies and rice
• Dinner: Homemade burgers
• Dessert: Fat-free yoghurt with 100g frozen mixed berries and vanilla maple WPC mixed in

Wrap Up
• 3 IU HGH before bed (subq stomach)
• 500mcg TB-500 + 500mcg BPC-157 pinned into triceps near the elbow before bed.
• Good day overall, except I’m currently wearing a 24-hour blood pressure monitor.
• Hopefully I can still get some decent sleep with it on tonight.

View attachment 196452

That burger looks amazing!!

What is the reason behind wearing the blood pressure monitor?

 

[theJimJim]

That burger looks amazing!!

What is the reason behind wearing the blood pressure monitor?

Had high levels end of last year and the doctor wanted me to get checked out. I must admit I knew the reason why it was high for the most part. It was drinking too much alcohol, lack of exercise and not keeping my nutrition in order.
I went back the other day after 2 months I think approximately of counting macros, exercising again and losing some weight and my blood pressure was dropped back down apparently to a healthy range i didn't get to see the numbers. But the doc wanted me to do another 24h test to clear me.
This is one of my reasons to change myself to be a better me for my family.