Female Log Build Phase Log - Female

[Demon_throne]

Looks like a very well thoughtout product

It dose didn't you have a hand in it

 

[Pigsy]

It dose didn't you have a hand in it

A little, you will see with the next released product. Maybe a touch of Pigsy

 

[Alice_In_Ironland]

Hi hello

Update: 22/2/2026

Today’s weight: 63.5kg

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

INPUT
Training Day Calories: 3160 (475 C/ 180 P/ 60 F)

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

Fluid: 4.5-5L of water daily

NUTRITION
FDoE (Training Day)

M1: 50g oats, 60g COR, 25g berries, 50g kefir yogurt, 25g WPI, cinnamon, 1g salt
1 egg, 50g egg whites

M2 (pre training): 185g sweet potato, 110g raw weight low-gi rice + 1 scoop Premium Supps Night Warrior Pre-workout

Intra: 15g liquid glycerol, 25g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt

M3 (post-WO, eaten at the gym): 125g CoR, 50g fruit, 30g WPI

M4: 50g low-GI white rice, 50g lentils, 70g lean beef, 50g spinach, 50g green beans, 5g olive oil, 1g salt

M5: 250g green beans, 50g spinach, 80g salmon, 5g olive oil, 1g salt

M6: 250g plain yogurt, 5g collagen protein, 10g WPI, 15g walnuts, 30g fruit, cinnamon

PEDs
-HGH: 1iu/ day - taken in the AM (morning) @Sassy's Pharmaceuticals @Sassy Rep

-Metformin XR: 500mg pre-bed
-Jardiance: 10mg pre-bed

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

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

• Lying Hamstring Curl: (2) 51kg x 12, 12 (unchanged)
• Leg Extension: 61kgx15, 61kgx13 (1 rep for set 2) - I’ve brought the seat back for these & dropped the load a little to engage more rec fem. Definitely feel it in the anterior/ middle quad more intensely (including DOMS) vs regular, more upright positioning of the backrest
• Glute Hyperextension: 32.5kg DB for 2 sets of 14 (unchanged)
• DB Walking Lunges: (2) 20kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (v-squat machine): 105kg for 2 sets of 15 ( 2.5kg/ set)
• Preacher Curl Machine: 17.5kg for 2 sets of 10, 10kg for 1 set of 12 ( 2.5kg for set 2)
• Close-grip Smith Machine Bench: 32.5kg for 2 sets of 12 ( 2.5kg for set 2)

RECOVERY
This week completes week 8 of my training block. Next week I will implement a training de-load to rinse off some fatigue + get my recovery back up to speed. During my de-loads, I strip volume back. My approach is to do a single working set of each exercise. I’ll either match the previous week’s load/ reps for that set, or capitalise on the extra energy by increasing the load. It really boils down to how I feel that day, as recovery is the priority. If I am able to increase the load for the single working set, great! - I’ll use that as the baseline or ‘start point’ when I begin the next training block.

Food is high, bloods look good, and menstrual cycle has been restored post AAS use - which gives me the green light to go ahead with the next part of this push phase (props to @RGSX for helping to keep my health in-check)

One thing I’m brining more attention to is the recovery of my joints and muscles. It does get tougher as training continues to progress, especially since I’m unassisted at the minute. When systemic inflammation begins to climb, it can have flow on effects to sleep, mood, and digestion - which can really impair progress.

I’m going to be utilising BPC157 & TB500 (500mcg each/ day). It will be utilised pre-bed to get the most benefit of the anti-inflammatory and restorative effects, without interfering with some of the necessary inflammation that occurs due to training (as some degree is essential for muscle growth and adaption).

I’ll continue to use 1iu of HGH each AM alongside these peps.

I’ll use my regular log updates to report back on my experience using these peps ‘proactively’ - to facilitate improved recovery. I’ve heard it being said that the ‘anabolic’ effect that these peps can have is their ability to recovery joints and muscles at a faster rate, which by extension, creates the conditions for better training performance to occur (the real driver of growth).

This could be interesting, I’m very data-driven so any subtle changes won’t go unnoticed by me. I’m keen for this next chapter of my build phase & to see where I can take it

Most of the user reports surrounding these peps are cases of post-injury protocols (where they do appear to be highly effective) - so I’m interested to see what they can do for an injury-free (knock on wood) but heavily trained individual like myself.

For sure I’ll be utilising @Sassy's Pharmaceuticals BPC & TB. Self-funded (I insisted! I like to contribute where I can) so you’ll get honest feedback from me (although you can always expect transparency from me regardless).

TD post (& more) to come

My one sit-down coffee for the week (it was so good that I had a second):

 

[Kopite67]

Hi hello

Update: 22/2/2026

Today’s weight: 63.5kg

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

INPUT
Training Day Calories: 3160 (475 C/ 180 P/ 60 F)

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

Fluid: 4.5-5L of water daily

NUTRITION
FDoE (Training Day)

M1: 50g oats, 60g COR, 25g berries, 50g kefir yogurt, 25g WPI, cinnamon, 1g salt
1 egg, 50g egg whites
View attachment 187337

M2 (pre training): 185g sweet potato, 110g raw weight low-gi rice + 1 scoop Premium Supps Night Warrior Pre-workout

Intra: 15g liquid glycerol, 25g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt

M3 (post-WO, eaten at the gym): 125g CoR, 50g fruit, 30g WPI
View attachment 187338

M4: 50g low-GI white rice, 50g lentils, 70g lean beef, 50g spinach, 50g green beans, 5g olive oil, 1g salt
View attachment 187339

M5: 250g green beans, 50g spinach, 80g salmon, 5g olive oil, 1g salt
View attachment 187340

M6: 250g plain yogurt, 5g collagen protein, 10g WPI, 15g walnuts, 30g fruit, cinnamon
View attachment 187341

PEDs
-HGH: 1iu/ day - taken in the AM (morning) @Sassy's Pharmaceuticals @Sassy Rep

-Metformin XR: 500mg pre-bed
-Jardiance: 10mg pre-bed

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

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

• Lying Hamstring Curl: (2) 51kg x 12, 12 (unchanged)
• Leg Extension: 61kgx15, 61kgx13 (1 rep for set 2) - I’ve brought the seat back for these & dropped the load a little to engage more rec fem. Definitely feel it in the anterior/ middle quad more intensely (including DOMS) vs regular, more upright positioning of the backrest
• Glute Hyperextension: 32.5kg DB for 2 sets of 14 (unchanged)
• DB Walking Lunges: (2) 20kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (v-squat machine): 105kg for 2 sets of 15 ( 2.5kg/ set)
• Preacher Curl Machine: 17.5kg for 2 sets of 10, 10kg for 1 set of 12 ( 2.5kg for set 2)
• Close-grip Smith Machine Bench: 32.5kg for 2 sets of 12 ( 2.5kg for set 2)

RECOVERY
This week completes week 8 of my training block. Next week I will implement a training de-load to rinse off some fatigue + get my recovery back up to speed. During my de-loads, I strip volume back. My approach is to do a single working set of each exercise. I’ll either match the previous week’s load/ reps for that set, or capitalise on the extra energy by increasing the load. It really boils down to how I feel that day, as recovery is the priority. If I am able to increase the load for the single working set, great! - I’ll use that as the baseline or ‘start point’ when I begin the next training block.

Food is high, bloods look good, and menstrual cycle has been restored post AAS use - which gives me the green light to go ahead with the next part of this push phase (props to @RGSX for helping to keep my health in-check)

One thing I’m brining more attention to is the recovery of my joints and muscles. It does get tougher as training continues to progress, especially since I’m unassisted at the minute. When systemic inflammation begins to climb, it can have flow on effects to sleep, mood, and digestion - which can really impair progress.

I’m going to be utilising BPC157 & TB500 (500mcg each/ day). It will be utilised pre-bed to get the most benefit of the anti-inflammatory and restorative effects, without interfering with some of the necessary inflammation that occurs due to training (as some degree is essential for muscle growth and adaption).

I’ll continue to use 1iu of HGH each AM alongside these peps.

I’ll use my regular log updates to report back on my experience using these peps ‘proactively’ - to facilitate improved recovery. I’ve heard it being said that the ‘anabolic’ effect that these peps can have is their ability to recovery joints and muscles at a faster rate, which by extension, creates the conditions for better training performance to occur (the real driver of growth).

This could be interesting, I’m very data-driven so any subtle changes won’t go unnoticed by me. I’m keen for this next chapter of my build phase & to see where I can take it

Most of the user reports surrounding these peps are cases of post-injury protocols (where they do appear to be highly effective) - so I’m interested to see what they can do for an injury-free (knock on wood) but heavily trained individual like myself.

For sure I’ll be utilising @Sassy's Pharmaceuticals BPC & TB. Self-funded (I insisted! I like to contribute where I can) so you’ll get honest feedback from me (although you can always expect transparency from me regardless).

TD post (& more) to come

My one sit-down coffee for the week (it was so good that I had a second):
View attachment 187342

I am really looking forward to your analysis of BPC-157 and TB500 as a recovery and injury prevention tool.
I have thought of using these many times and would love to what the effect is without an injury in place.
This would especially be useful in my TRT block as I use Deca when on cycle and that sorts me out pretty well. But off cycle is a completely different cat.
Enjoy your download week.

 

[Alice_In_Ironland]

I am really looking forward to your analysis of BPC-157 and TB500 as a recovery and injury prevention tool.
I have thought of using these many times and would love to what the effect is without an injury in place.
This would especially be useful in my TRT block as I use Deca when on cycle and that sorts me out pretty well. But off cycle is a completely different cat.
Enjoy your download week.

Awesome! I’ll include a section in my weekly updates as I use a sheet to track metrics like sleep, energy levels, performance & am definitely someone who’s susceptible to the downsides of inflammation when it’s not properly managed. My soft tissue just cops a beating due to how often I train legs - but interesting re: the Deca! Whenever I’ve used AAS it’s been harder on my joints (due to the effects of low E2 as a female) - GH helps with this no doubt, but I’m interested to see if this combo can take it to the next level

 

[LevButlerov]

Hi hello

Update: 22/2/2026

Today’s weight: 63.5kg

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

INPUT
Training Day Calories: 3160 (475 C/ 180 P/ 60 F)

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

Fluid: 4.5-5L of water daily

NUTRITION
FDoE (Training Day)

M1: 50g oats, 60g COR, 25g berries, 50g kefir yogurt, 25g WPI, cinnamon, 1g salt
1 egg, 50g egg whites
View attachment 187337

M2 (pre training): 185g sweet potato, 110g raw weight low-gi rice + 1 scoop Premium Supps Night Warrior Pre-workout

Intra: 15g liquid glycerol, 25g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt

M3 (post-WO, eaten at the gym): 125g CoR, 50g fruit, 30g WPI
View attachment 187338

M4: 50g low-GI white rice, 50g lentils, 70g lean beef, 50g spinach, 50g green beans, 5g olive oil, 1g salt
View attachment 187339

M5: 250g green beans, 50g spinach, 80g salmon, 5g olive oil, 1g salt
View attachment 187340

M6: 250g plain yogurt, 5g collagen protein, 10g WPI, 15g walnuts, 30g fruit, cinnamon
View attachment 187341

PEDs
-HGH: 1iu/ day - taken in the AM (morning) @Sassy's Pharmaceuticals @Sassy Rep

-Metformin XR: 500mg pre-bed
-Jardiance: 10mg pre-bed

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

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

• Lying Hamstring Curl: (2) 51kg x 12, 12 (unchanged)
• Leg Extension: 61kgx15, 61kgx13 (1 rep for set 2) - I’ve brought the seat back for these & dropped the load a little to engage more rec fem. Definitely feel it in the anterior/ middle quad more intensely (including DOMS) vs regular, more upright positioning of the backrest
• Glute Hyperextension: 32.5kg DB for 2 sets of 14 (unchanged)
• DB Walking Lunges: (2) 20kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (v-squat machine): 105kg for 2 sets of 15 ( 2.5kg/ set)
• Preacher Curl Machine: 17.5kg for 2 sets of 10, 10kg for 1 set of 12 ( 2.5kg for set 2)
• Close-grip Smith Machine Bench: 32.5kg for 2 sets of 12 ( 2.5kg for set 2)

RECOVERY
This week completes week 8 of my training block. Next week I will implement a training de-load to rinse off some fatigue + get my recovery back up to speed. During my de-loads, I strip volume back. My approach is to do a single working set of each exercise. I’ll either match the previous week’s load/ reps for that set, or capitalise on the extra energy by increasing the load. It really boils down to how I feel that day, as recovery is the priority. If I am able to increase the load for the single working set, great! - I’ll use that as the baseline or ‘start point’ when I begin the next training block.

Food is high, bloods look good, and menstrual cycle has been restored post AAS use - which gives me the green light to go ahead with the next part of this push phase (props to @RGSX for helping to keep my health in-check)

One thing I’m brining more attention to is the recovery of my joints and muscles. It does get tougher as training continues to progress, especially since I’m unassisted at the minute. When systemic inflammation begins to climb, it can have flow on effects to sleep, mood, and digestion - which can really impair progress.

I’m going to be utilising BPC157 & TB500 (500mcg each/ day). It will be utilised pre-bed to get the most benefit of the anti-inflammatory and restorative effects, without interfering with some of the necessary inflammation that occurs due to training (as some degree is essential for muscle growth and adaption).

I’ll continue to use 1iu of HGH each AM alongside these peps.

I’ll use my regular log updates to report back on my experience using these peps ‘proactively’ - to facilitate improved recovery. I’ve heard it being said that the ‘anabolic’ effect that these peps can have is their ability to recovery joints and muscles at a faster rate, which by extension, creates the conditions for better training performance to occur (the real driver of growth).

This could be interesting, I’m very data-driven so any subtle changes won’t go unnoticed by me. I’m keen for this next chapter of my build phase & to see where I can take it

Most of the user reports surrounding these peps are cases of post-injury protocols (where they do appear to be highly effective) - so I’m interested to see what they can do for an injury-free (knock on wood) but heavily trained individual like myself.

For sure I’ll be utilising @Sassy's Pharmaceuticals BPC & TB. Self-funded (I insisted! I like to contribute where I can) so you’ll get honest feedback from me (although you can always expect transparency from me regardless).

TD post (& more) to come

My one sit-down coffee for the week (it was so good that I had a second):
View attachment 187342

good update sister always happy with your food pics and I want to see how your bpc/tb does with hgh for you @Alice_In_Ironland

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

 

[waggat]

Hi hello

Update: 22/2/2026

Today’s weight: 63.5kg

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

INPUT
Training Day Calories: 3160 (475 C/ 180 P/ 60 F)

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

Fluid: 4.5-5L of water daily

NUTRITION
FDoE (Training Day)

M1: 50g oats, 60g COR, 25g berries, 50g kefir yogurt, 25g WPI, cinnamon, 1g salt
1 egg, 50g egg whites
View attachment 187337

M2 (pre training): 185g sweet potato, 110g raw weight low-gi rice + 1 scoop Premium Supps Night Warrior Pre-workout

Intra: 15g liquid glycerol, 25g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt

M3 (post-WO, eaten at the gym): 125g CoR, 50g fruit, 30g WPI
View attachment 187338

M4: 50g low-GI white rice, 50g lentils, 70g lean beef, 50g spinach, 50g green beans, 5g olive oil, 1g salt
View attachment 187339

M5: 250g green beans, 50g spinach, 80g salmon, 5g olive oil, 1g salt
View attachment 187340

M6: 250g plain yogurt, 5g collagen protein, 10g WPI, 15g walnuts, 30g fruit, cinnamon
View attachment 187341

PEDs
-HGH: 1iu/ day - taken in the AM (morning) @Sassy's Pharmaceuticals @Sassy Rep

-Metformin XR: 500mg pre-bed
-Jardiance: 10mg pre-bed

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

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

• Lying Hamstring Curl: (2) 51kg x 12, 12 (unchanged)
• Leg Extension: 61kgx15, 61kgx13 (1 rep for set 2) - I’ve brought the seat back for these & dropped the load a little to engage more rec fem. Definitely feel it in the anterior/ middle quad more intensely (including DOMS) vs regular, more upright positioning of the backrest
• Glute Hyperextension: 32.5kg DB for 2 sets of 14 (unchanged)
• DB Walking Lunges: (2) 20kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (v-squat machine): 105kg for 2 sets of 15 ( 2.5kg/ set)
• Preacher Curl Machine: 17.5kg for 2 sets of 10, 10kg for 1 set of 12 ( 2.5kg for set 2)
• Close-grip Smith Machine Bench: 32.5kg for 2 sets of 12 ( 2.5kg for set 2)

RECOVERY
This week completes week 8 of my training block. Next week I will implement a training de-load to rinse off some fatigue + get my recovery back up to speed. During my de-loads, I strip volume back. My approach is to do a single working set of each exercise. I’ll either match the previous week’s load/ reps for that set, or capitalise on the extra energy by increasing the load. It really boils down to how I feel that day, as recovery is the priority. If I am able to increase the load for the single working set, great! - I’ll use that as the baseline or ‘start point’ when I begin the next training block.

Food is high, bloods look good, and menstrual cycle has been restored post AAS use - which gives me the green light to go ahead with the next part of this push phase (props to @RGSX for helping to keep my health in-check)

One thing I’m brining more attention to is the recovery of my joints and muscles. It does get tougher as training continues to progress, especially since I’m unassisted at the minute. When systemic inflammation begins to climb, it can have flow on effects to sleep, mood, and digestion - which can really impair progress.

I’m going to be utilising BPC157 & TB500 (500mcg each/ day). It will be utilised pre-bed to get the most benefit of the anti-inflammatory and restorative effects, without interfering with some of the necessary inflammation that occurs due to training (as some degree is essential for muscle growth and adaption).

I’ll continue to use 1iu of HGH each AM alongside these peps.

I’ll use my regular log updates to report back on my experience using these peps ‘proactively’ - to facilitate improved recovery. I’ve heard it being said that the ‘anabolic’ effect that these peps can have is their ability to recovery joints and muscles at a faster rate, which by extension, creates the conditions for better training performance to occur (the real driver of growth).

This could be interesting, I’m very data-driven so any subtle changes won’t go unnoticed by me. I’m keen for this next chapter of my build phase & to see where I can take it

Most of the user reports surrounding these peps are cases of post-injury protocols (where they do appear to be highly effective) - so I’m interested to see what they can do for an injury-free (knock on wood) but heavily trained individual like myself.

For sure I’ll be utilising @Sassy's Pharmaceuticals BPC & TB. Self-funded (I insisted! I like to contribute where I can) so you’ll get honest feedback from me (although you can always expect transparency from me regardless).

TD post (& more) to come

My one sit-down coffee for the week (it was so good that I had a second):
View attachment 187342

Nice update. Very detailed as usual.

Is your deload programmed or do you do one once you start feeling the signs of fatigue?

 

[Dreamer]

Hi hello

Update: 22/2/2026

Today’s weight: 63.5kg

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

INPUT
Training Day Calories: 3160 (475 C/ 180 P/ 60 F)

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

Fluid: 4.5-5L of water daily

NUTRITION
FDoE (Training Day)

M1: 50g oats, 60g COR, 25g berries, 50g kefir yogurt, 25g WPI, cinnamon, 1g salt
1 egg, 50g egg whites
View attachment 187337

M2 (pre training): 185g sweet potato, 110g raw weight low-gi rice + 1 scoop Premium Supps Night Warrior Pre-workout

Intra: 15g liquid glycerol, 25g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt

M3 (post-WO, eaten at the gym): 125g CoR, 50g fruit, 30g WPI
View attachment 187338

M4: 50g low-GI white rice, 50g lentils, 70g lean beef, 50g spinach, 50g green beans, 5g olive oil, 1g salt
View attachment 187339

M5: 250g green beans, 50g spinach, 80g salmon, 5g olive oil, 1g salt
View attachment 187340

M6: 250g plain yogurt, 5g collagen protein, 10g WPI, 15g walnuts, 30g fruit, cinnamon
View attachment 187341

PEDs
-HGH: 1iu/ day - taken in the AM (morning) @Sassy's Pharmaceuticals @Sassy Rep

-Metformin XR: 500mg pre-bed
-Jardiance: 10mg pre-bed

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

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

• Lying Hamstring Curl: (2) 51kg x 12, 12 (unchanged)
• Leg Extension: 61kgx15, 61kgx13 (1 rep for set 2) - I’ve brought the seat back for these & dropped the load a little to engage more rec fem. Definitely feel it in the anterior/ middle quad more intensely (including DOMS) vs regular, more upright positioning of the backrest
• Glute Hyperextension: 32.5kg DB for 2 sets of 14 (unchanged)
• DB Walking Lunges: (2) 20kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (v-squat machine): 105kg for 2 sets of 15 ( 2.5kg/ set)
• Preacher Curl Machine: 17.5kg for 2 sets of 10, 10kg for 1 set of 12 ( 2.5kg for set 2)
• Close-grip Smith Machine Bench: 32.5kg for 2 sets of 12 ( 2.5kg for set 2)

RECOVERY
This week completes week 8 of my training block. Next week I will implement a training de-load to rinse off some fatigue + get my recovery back up to speed. During my de-loads, I strip volume back. My approach is to do a single working set of each exercise. I’ll either match the previous week’s load/ reps for that set, or capitalise on the extra energy by increasing the load. It really boils down to how I feel that day, as recovery is the priority. If I am able to increase the load for the single working set, great! - I’ll use that as the baseline or ‘start point’ when I begin the next training block.

Food is high, bloods look good, and menstrual cycle has been restored post AAS use - which gives me the green light to go ahead with the next part of this push phase (props to @RGSX for helping to keep my health in-check)

One thing I’m brining more attention to is the recovery of my joints and muscles. It does get tougher as training continues to progress, especially since I’m unassisted at the minute. When systemic inflammation begins to climb, it can have flow on effects to sleep, mood, and digestion - which can really impair progress.

I’m going to be utilising BPC157 & TB500 (500mcg each/ day). It will be utilised pre-bed to get the most benefit of the anti-inflammatory and restorative effects, without interfering with some of the necessary inflammation that occurs due to training (as some degree is essential for muscle growth and adaption).

I’ll continue to use 1iu of HGH each AM alongside these peps.

I’ll use my regular log updates to report back on my experience using these peps ‘proactively’ - to facilitate improved recovery. I’ve heard it being said that the ‘anabolic’ effect that these peps can have is their ability to recovery joints and muscles at a faster rate, which by extension, creates the conditions for better training performance to occur (the real driver of growth).

This could be interesting, I’m very data-driven so any subtle changes won’t go unnoticed by me. I’m keen for this next chapter of my build phase & to see where I can take it

Most of the user reports surrounding these peps are cases of post-injury protocols (where they do appear to be highly effective) - so I’m interested to see what they can do for an injury-free (knock on wood) but heavily trained individual like myself.

For sure I’ll be utilising @Sassy's Pharmaceuticals BPC & TB. Self-funded (I insisted! I like to contribute where I can) so you’ll get honest feedback from me (although you can always expect transparency from me regardless).

TD post (& more) to come

My one sit-down coffee for the week (it was so good that I had a second):
View attachment 187342

I really love your food pics, very healthy, clean food.

I found BPC and TB to be so benefical for the battering we give our bodys. Youll love it

 

[Pigsy]

Hi hello

Update: 22/2/2026

Today’s weight: 63.5kg

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

INPUT
Training Day Calories: 3160 (475 C/ 180 P/ 60 F)

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

Fluid: 4.5-5L of water daily

NUTRITION
FDoE (Training Day)

M1: 50g oats, 60g COR, 25g berries, 50g kefir yogurt, 25g WPI, cinnamon, 1g salt
1 egg, 50g egg whites
View attachment 187337

M2 (pre training): 185g sweet potato, 110g raw weight low-gi rice + 1 scoop Premium Supps Night Warrior Pre-workout

Intra: 15g liquid glycerol, 25g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt

M3 (post-WO, eaten at the gym): 125g CoR, 50g fruit, 30g WPI
View attachment 187338

M4: 50g low-GI white rice, 50g lentils, 70g lean beef, 50g spinach, 50g green beans, 5g olive oil, 1g salt
View attachment 187339

M5: 250g green beans, 50g spinach, 80g salmon, 5g olive oil, 1g salt
View attachment 187340

M6: 250g plain yogurt, 5g collagen protein, 10g WPI, 15g walnuts, 30g fruit, cinnamon
View attachment 187341

PEDs
-HGH: 1iu/ day - taken in the AM (morning) @Sassy's Pharmaceuticals @Sassy Rep

-Metformin XR: 500mg pre-bed
-Jardiance: 10mg pre-bed

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

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

• Lying Hamstring Curl: (2) 51kg x 12, 12 (unchanged)
• Leg Extension: 61kgx15, 61kgx13 (1 rep for set 2) - I’ve brought the seat back for these & dropped the load a little to engage more rec fem. Definitely feel it in the anterior/ middle quad more intensely (including DOMS) vs regular, more upright positioning of the backrest
• Glute Hyperextension: 32.5kg DB for 2 sets of 14 (unchanged)
• DB Walking Lunges: (2) 20kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (v-squat machine): 105kg for 2 sets of 15 ( 2.5kg/ set)
• Preacher Curl Machine: 17.5kg for 2 sets of 10, 10kg for 1 set of 12 ( 2.5kg for set 2)
• Close-grip Smith Machine Bench: 32.5kg for 2 sets of 12 ( 2.5kg for set 2)

RECOVERY
This week completes week 8 of my training block. Next week I will implement a training de-load to rinse off some fatigue + get my recovery back up to speed. During my de-loads, I strip volume back. My approach is to do a single working set of each exercise. I’ll either match the previous week’s load/ reps for that set, or capitalise on the extra energy by increasing the load. It really boils down to how I feel that day, as recovery is the priority. If I am able to increase the load for the single working set, great! - I’ll use that as the baseline or ‘start point’ when I begin the next training block.

Food is high, bloods look good, and menstrual cycle has been restored post AAS use - which gives me the green light to go ahead with the next part of this push phase (props to @RGSX for helping to keep my health in-check)

One thing I’m brining more attention to is the recovery of my joints and muscles. It does get tougher as training continues to progress, especially since I’m unassisted at the minute. When systemic inflammation begins to climb, it can have flow on effects to sleep, mood, and digestion - which can really impair progress.

I’m going to be utilising BPC157 & TB500 (500mcg each/ day). It will be utilised pre-bed to get the most benefit of the anti-inflammatory and restorative effects, without interfering with some of the necessary inflammation that occurs due to training (as some degree is essential for muscle growth and adaption).

I’ll continue to use 1iu of HGH each AM alongside these peps.

I’ll use my regular log updates to report back on my experience using these peps ‘proactively’ - to facilitate improved recovery. I’ve heard it being said that the ‘anabolic’ effect that these peps can have is their ability to recovery joints and muscles at a faster rate, which by extension, creates the conditions for better training performance to occur (the real driver of growth).

This could be interesting, I’m very data-driven so any subtle changes won’t go unnoticed by me. I’m keen for this next chapter of my build phase & to see where I can take it

Most of the user reports surrounding these peps are cases of post-injury protocols (where they do appear to be highly effective) - so I’m interested to see what they can do for an injury-free (knock on wood) but heavily trained individual like myself.

For sure I’ll be utilising @Sassy's Pharmaceuticals BPC & TB. Self-funded (I insisted! I like to contribute where I can) so you’ll get honest feedback from me (although you can always expect transparency from me regardless).

TD post (& more) to come

My one sit-down coffee for the week (it was so good that I had a second):
View attachment 187342

Another great update, food looks

 

[Alice_In_Ironland]

Nice update. Very detailed as usual.

Is your deload programmed or do you do one once you start feeling the signs of fatigue?

Once I start feeling fatigued/ general low energy levels, or the DOMS begin to linger for more than a couple of days. Sometimes it’s after 6 weeks, this time I made it to 8 weeks which is longer than usual for me

 

[Sheshredz]

Hi hello

Update: 22/2/2026

Today’s weight: 63.5kg

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

INPUT
Training Day Calories: 3160 (475 C/ 180 P/ 60 F)

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

Fluid: 4.5-5L of water daily

NUTRITION
FDoE (Training Day)

M1: 50g oats, 60g COR, 25g berries, 50g kefir yogurt, 25g WPI, cinnamon, 1g salt
1 egg, 50g egg whites
View attachment 187337

M2 (pre training): 185g sweet potato, 110g raw weight low-gi rice + 1 scoop Premium Supps Night Warrior Pre-workout

Intra: 15g liquid glycerol, 25g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt

M3 (post-WO, eaten at the gym): 125g CoR, 50g fruit, 30g WPI
View attachment 187338

M4: 50g low-GI white rice, 50g lentils, 70g lean beef, 50g spinach, 50g green beans, 5g olive oil, 1g salt
View attachment 187339

M5: 250g green beans, 50g spinach, 80g salmon, 5g olive oil, 1g salt
View attachment 187340

M6: 250g plain yogurt, 5g collagen protein, 10g WPI, 15g walnuts, 30g fruit, cinnamon
View attachment 187341

PEDs
-HGH: 1iu/ day - taken in the AM (morning) @Sassy's Pharmaceuticals @Sassy Rep

-Metformin XR: 500mg pre-bed
-Jardiance: 10mg pre-bed

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

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

• Lying Hamstring Curl: (2) 51kg x 12, 12 (unchanged)
• Leg Extension: 61kgx15, 61kgx13 (1 rep for set 2) - I’ve brought the seat back for these & dropped the load a little to engage more rec fem. Definitely feel it in the anterior/ middle quad more intensely (including DOMS) vs regular, more upright positioning of the backrest
• Glute Hyperextension: 32.5kg DB for 2 sets of 14 (unchanged)
• DB Walking Lunges: (2) 20kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (v-squat machine): 105kg for 2 sets of 15 ( 2.5kg/ set)
• Preacher Curl Machine: 17.5kg for 2 sets of 10, 10kg for 1 set of 12 ( 2.5kg for set 2)
• Close-grip Smith Machine Bench: 32.5kg for 2 sets of 12 ( 2.5kg for set 2)

RECOVERY
This week completes week 8 of my training block. Next week I will implement a training de-load to rinse off some fatigue + get my recovery back up to speed. During my de-loads, I strip volume back. My approach is to do a single working set of each exercise. I’ll either match the previous week’s load/ reps for that set, or capitalise on the extra energy by increasing the load. It really boils down to how I feel that day, as recovery is the priority. If I am able to increase the load for the single working set, great! - I’ll use that as the baseline or ‘start point’ when I begin the next training block.

Food is high, bloods look good, and menstrual cycle has been restored post AAS use - which gives me the green light to go ahead with the next part of this push phase (props to @RGSX for helping to keep my health in-check)

One thing I’m brining more attention to is the recovery of my joints and muscles. It does get tougher as training continues to progress, especially since I’m unassisted at the minute. When systemic inflammation begins to climb, it can have flow on effects to sleep, mood, and digestion - which can really impair progress.

I’m going to be utilising BPC157 & TB500 (500mcg each/ day). It will be utilised pre-bed to get the most benefit of the anti-inflammatory and restorative effects, without interfering with some of the necessary inflammation that occurs due to training (as some degree is essential for muscle growth and adaption).

I’ll continue to use 1iu of HGH each AM alongside these peps.

I’ll use my regular log updates to report back on my experience using these peps ‘proactively’ - to facilitate improved recovery. I’ve heard it being said that the ‘anabolic’ effect that these peps can have is their ability to recovery joints and muscles at a faster rate, which by extension, creates the conditions for better training performance to occur (the real driver of growth).

This could be interesting, I’m very data-driven so any subtle changes won’t go unnoticed by me. I’m keen for this next chapter of my build phase & to see where I can take it

Most of the user reports surrounding these peps are cases of post-injury protocols (where they do appear to be highly effective) - so I’m interested to see what they can do for an injury-free (knock on wood) but heavily trained individual like myself.

For sure I’ll be utilising @Sassy's Pharmaceuticals BPC & TB. Self-funded (I insisted! I like to contribute where I can) so you’ll get honest feedback from me (although you can always expect transparency from me regardless).

TD post (& more) to come

My one sit-down coffee for the week (it was so good that I had a second):
View attachment 187342

Nothing pairs better with a coffee like a second coffee

“I’m very data driven” - and the sky is blue

Your detail is outstanding.

The bpc/tb combo is great. I get mine through the klow blend. (Why not have great skin too )

I wasn’t injured either, but it’s like it keep it at bay and I recover MUCH faster!

 

[Alice_In_Ironland]

Nothing pairs better with a coffee like a second coffee

“I’m very data driven” - and the sky is blue

Your detail is outstanding.

The bpc/tb combo is great. I get mine through the klow blend. (Why not have great skin too )

I wasn’t injured either, but it’s like it keep it at bay and I recover MUCH faster!

That’s awesome! So far I’m hearing only good things about the BPC/ TB combo for joint health and inflammation. I’m keen to get started

 

[Alice_In_Ironland]

Hi hello

Update: 25/2/2026

A few big changes happening this week

Today’s weight: 63.5kg
BP: 104/67
FBG: 4.5

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

INPUT
Calories (carbs) have once AGAIN increased.
I’ve officially joined the 500g carb club - girl can eat!
Glucose management is still looking good.

Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Previous: 3160 (475 C/ 180 P/ 60 F)

Non-training day Calories: 2905 (400 C/ 180 P/ 65F)
Previous: 2760 (375 C/ 180 P/ 60F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

NUTRITION
FDoE (Training Day) - my intake continues to climb so I’m keeping you in loop re: how I adjust & structure my nutrition to suit. Again, no changes to food types, only increased quantities. The extra carbs have been added to M1, M2, M3 (i.e., pre- & post-training).

Still incorporating 350-400g of green veg daily, & delaying my first meal (for a longer fasting period) on non-training days (eating only between 11:00-19:00) - my appetite is high & digestion is great, so it’s no problem. Eat unprocessed & low FODMAP foods + monitor (& standardise) fluid, fibre, sodium, potassium intake, & Bob’s your uncle.

M1: 50g oats, 70g COR, 25g berries, 50g kefir yogurt, 25g WPI, cinnamon, 1g salt
1 egg, 50g egg whites

M2 (pre training): 150g sweet potato, 150g raw weight low-gi rice + 1 scoop Premium Supps Night Warrior Pre-workout

Intra: 15g liquid glycerol, 25g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt

M3 (post-WO, eaten at the gym): 125g CoR, 50g fruit, 25g WPI

M4: 50g low-GI white rice, 50g lentils, 80g lean beef, 50g spinach, 50g green beans, 5g olive oil, 1g salt

M5: 225g green beans, 50g spinach, 80g salmon, 5g olive oil, 1g salt

M6: 250g plain yogurt, 5g collagen protein, 10g WPI, 15g walnuts, 30g fruit, cinnamon

PEDs
-HGH - 1iu/ day - taken in the AM (morning) @Sassy's Pharmaceuticals @Sassy Rep

-Metformin XR - 500mg pre-bed
-Jardiance - 10mg pre-bed

PED CHANGES
PRIMO-E (40mg/ week, split over two doses) will be re-introduced commencing NEXT WEEK

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

RECOVERY - PART 1: PEPTIDE PROTOCOL
Doses & timing have been determined by my coach based on my goal to support recovery outcomes during the next phase of this ‘push’ in training, nutrition, & PEDs

-BPC: 250mcg, daily (AM & PM)
-TB: 2mg, twice/ week

Peps by @Sassy's Pharmaceuticals

RECOVERY - PART 2: TRAINING
Training de-load week has commenced: I am completing a single working set of each exercise. The aim is to capitalise on the extra energy by increasing the load or reps for the single-set, without driving up fatigue.

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 120 x10( 2.5kg) + (1) 90kg for 1+1/4 reps. Reached my goal of 120kg/ 3PPS - next week we try it for 2 sets.
• DB BSS (contralateral hold): 41kg x 15 ( 1 rep)

• DB uni-lateral (b-stance) RDL: 39kg x 12 ( 2.5kg)
• Glute Reverse Hyperextension: 42.5kg x 15 ( 1 rep)
• Abduction Machine: 95kg x 15 (unchanged)
• Glute Kickback: 21kg x 13 ( 1 rep)

 

[codezz]

Awesome work with the workouts and weight increases!!! Excited to see how u go with the bpc157 and tb500!!

Keep smashing it homie

 

[Kopite67]

Hi hello

Update: 25/2/2026

A few big changes happening this week

Today’s weight: 63.5kg
BP: 104/67
FBG: 4.5
View attachment 188942

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

INPUT
Calories (carbs) have once AGAIN increased.
I’ve officially joined the 500g carb club - girl can eat!
Glucose management is still looking good.

Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Previous: 3160 (475 C/ 180 P/ 60 F)

Non-training day Calories: 2905 (400 C/ 180 P/ 65F)
Previous: 2760 (375 C/ 180 P/ 60F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

NUTRITION
FDoE (Training Day) - my intake continues to climb so I’m keeping you in loop re: how I adjust & structure my nutrition to suit. Again, no changes to food types, only increased quantities. The extra carbs have been added to M1, M2, M3 (i.e., pre- & post-training).

Still incorporating 350-400g of green veg daily, & delaying my first meal (for a longer fasting period) on non-training days (eating only between 11:00-19:00) - my appetite is high & digestion is great, so it’s no problem. Eat unprocessed & low FODMAP foods + monitor (& standardise) fluid, fibre, sodium, potassium intake, & Bob’s your uncle.

M1: 50g oats, 70g COR, 25g berries, 50g kefir yogurt, 25g WPI, cinnamon, 1g salt
1 egg, 50g egg whites
View attachment 188943

M2 (pre training): 150g sweet potato, 150g raw weight low-gi rice + 1 scoop Premium Supps Night Warrior Pre-workout
View attachment 188944

Intra: 15g liquid glycerol, 25g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt

M3 (post-WO, eaten at the gym): 125g CoR, 50g fruit, 25g WPI
View attachment 188945

M4: 50g low-GI white rice, 50g lentils, 80g lean beef, 50g spinach, 50g green beans, 5g olive oil, 1g salt
View attachment 188946

M5: 225g green beans, 50g spinach, 80g salmon, 5g olive oil, 1g salt
View attachment 188947

M6: 250g plain yogurt, 5g collagen protein, 10g WPI, 15g walnuts, 30g fruit, cinnamon
View attachment 188969

PEDs
-HGH - 1iu/ day - taken in the AM (morning) @Sassy's Pharmaceuticals @Sassy Rep

-Metformin XR - 500mg pre-bed
-Jardiance - 10mg pre-bed

PED CHANGES
PRIMO-E (40mg/ week, split over two doses) will be re-introduced commencing NEXT WEEK

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps
View attachment 188951

RECOVERY - PART 1: PEPTIDE PROTOCOL
Doses & timing have been determined by my coach based on my goal to support recovery outcomes during the next phase of this ‘push’ in training, nutrition, & PEDs

-BPC: 250mcg, daily (AM & PM)
-TB: 2mg, twice/ week

Peps by @Sassy's Pharmaceuticals

RECOVERY - PART 2: TRAINING
Training de-load week has commenced: I am completing a single working set of each exercise. The aim is to capitalise on the extra energy by increasing the load or reps for the single-set, without driving up fatigue.

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 120 x10( 2.5kg) + (1) 90kg for 1+1/4 reps. Reached my goal of 120kg/ 3PPS - next week we try it for 2 sets.
• DB BSS (contralateral hold): 41kg x 15 ( 1 rep)

View attachment 188959
View attachment 188964

• DB uni-lateral (b-stance) RDL: 39kg x 12 ( 2.5kg)
• Glute Reverse Hyperextension: 42.5kg x 15 ( 1 rep)
• Abduction Machine: 95kg x 15 (unchanged)
• Glute Kickback: 21kg x 13 ( 1 rep)

Really do love the consistency that you have with your meals, macros and amounts. Taught me to do pretty much the same over the last 2 months and it is a game changer. The minor manipulations you can do once it is set takes all the guess work out of play.
Will be really interesting to see how the introduction of primordial and a BPC regime goes and the changes it makes.
Simply one of the best logs on Evo

 

[LevButlerov]

Hi hello

Update: 25/2/2026

A few big changes happening this week

Today’s weight: 63.5kg
BP: 104/67
FBG: 4.5
View attachment 188942

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

INPUT
Calories (carbs) have once AGAIN increased.
I’ve officially joined the 500g carb club - girl can eat!
Glucose management is still looking good.

Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Previous: 3160 (475 C/ 180 P/ 60 F)

Non-training day Calories: 2905 (400 C/ 180 P/ 65F)
Previous: 2760 (375 C/ 180 P/ 60F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

NUTRITION
FDoE (Training Day) - my intake continues to climb so I’m keeping you in loop re: how I adjust & structure my nutrition to suit. Again, no changes to food types, only increased quantities. The extra carbs have been added to M1, M2, M3 (i.e., pre- & post-training).

Still incorporating 350-400g of green veg daily, & delaying my first meal (for a longer fasting period) on non-training days (eating only between 11:00-19:00) - my appetite is high & digestion is great, so it’s no problem. Eat unprocessed & low FODMAP foods + monitor (& standardise) fluid, fibre, sodium, potassium intake, & Bob’s your uncle.

M1: 50g oats, 70g COR, 25g berries, 50g kefir yogurt, 25g WPI, cinnamon, 1g salt
1 egg, 50g egg whites
View attachment 188943

M2 (pre training): 150g sweet potato, 150g raw weight low-gi rice + 1 scoop Premium Supps Night Warrior Pre-workout
View attachment 188944

Intra: 15g liquid glycerol, 25g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt

M3 (post-WO, eaten at the gym): 125g CoR, 50g fruit, 25g WPI
View attachment 188945

M4: 50g low-GI white rice, 50g lentils, 80g lean beef, 50g spinach, 50g green beans, 5g olive oil, 1g salt
View attachment 188946

M5: 225g green beans, 50g spinach, 80g salmon, 5g olive oil, 1g salt
View attachment 188947

M6: 250g plain yogurt, 5g collagen protein, 10g WPI, 15g walnuts, 30g fruit, cinnamon
View attachment 188969

PEDs
-HGH - 1iu/ day - taken in the AM (morning) @Sassy's Pharmaceuticals @Sassy Rep

-Metformin XR - 500mg pre-bed
-Jardiance - 10mg pre-bed

PED CHANGES
PRIMO-E (40mg/ week, split over two doses) will be re-introduced commencing NEXT WEEK

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps
View attachment 188951

RECOVERY - PART 1: PEPTIDE PROTOCOL
Doses & timing have been determined by my coach based on my goal to support recovery outcomes during the next phase of this ‘push’ in training, nutrition, & PEDs

-BPC: 250mcg, daily (AM & PM)
-TB: 2mg, twice/ week

Peps by @Sassy's Pharmaceuticals

RECOVERY - PART 2: TRAINING
Training de-load week has commenced: I am completing a single working set of each exercise. The aim is to capitalise on the extra energy by increasing the load or reps for the single-set, without driving up fatigue.

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 120 x10( 2.5kg) + (1) 90kg for 1+1/4 reps. Reached my goal of 120kg/ 3PPS - next week we try it for 2 sets.
• DB BSS (contralateral hold): 41kg x 15 ( 1 rep)

View attachment 188959
View attachment 188964

• DB uni-lateral (b-stance) RDL: 39kg x 12 ( 2.5kg)
• Glute Reverse Hyperextension: 42.5kg x 15 ( 1 rep)
• Abduction Machine: 95kg x 15 (unchanged)
• Glute Kickback: 21kg x 13 ( 1 rep)

clean meals sister and really good leg glute work there @Alice_In_Ironland smashing it

 

[Panda22]

Hi hello

Update: 25/2/2026

A few big changes happening this week

Today’s weight: 63.5kg
BP: 104/67
FBG: 4.5
View attachment 188942

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

INPUT
Calories (carbs) have once AGAIN increased.
I’ve officially joined the 500g carb club - girl can eat!
Glucose management is still looking good.

Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Previous: 3160 (475 C/ 180 P/ 60 F)

Non-training day Calories: 2905 (400 C/ 180 P/ 65F)
Previous: 2760 (375 C/ 180 P/ 60F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

NUTRITION
FDoE (Training Day) - my intake continues to climb so I’m keeping you in loop re: how I adjust & structure my nutrition to suit. Again, no changes to food types, only increased quantities. The extra carbs have been added to M1, M2, M3 (i.e., pre- & post-training).

Still incorporating 350-400g of green veg daily, & delaying my first meal (for a longer fasting period) on non-training days (eating only between 11:00-19:00) - my appetite is high & digestion is great, so it’s no problem. Eat unprocessed & low FODMAP foods + monitor (& standardise) fluid, fibre, sodium, potassium intake, & Bob’s your uncle.

M1: 50g oats, 70g COR, 25g berries, 50g kefir yogurt, 25g WPI, cinnamon, 1g salt
1 egg, 50g egg whites
View attachment 188943

M2 (pre training): 150g sweet potato, 150g raw weight low-gi rice + 1 scoop Premium Supps Night Warrior Pre-workout
View attachment 188944

Intra: 15g liquid glycerol, 25g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt

M3 (post-WO, eaten at the gym): 125g CoR, 50g fruit, 25g WPI
View attachment 188945

M4: 50g low-GI white rice, 50g lentils, 80g lean beef, 50g spinach, 50g green beans, 5g olive oil, 1g salt
View attachment 188946

M5: 225g green beans, 50g spinach, 80g salmon, 5g olive oil, 1g salt
View attachment 188947

M6: 250g plain yogurt, 5g collagen protein, 10g WPI, 15g walnuts, 30g fruit, cinnamon
View attachment 188969

PEDs
-HGH - 1iu/ day - taken in the AM (morning) @Sassy's Pharmaceuticals @Sassy Rep

-Metformin XR - 500mg pre-bed
-Jardiance - 10mg pre-bed

PED CHANGES
PRIMO-E (40mg/ week, split over two doses) will be re-introduced commencing NEXT WEEK

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps
View attachment 188951

RECOVERY - PART 1: PEPTIDE PROTOCOL
Doses & timing have been determined by my coach based on my goal to support recovery outcomes during the next phase of this ‘push’ in training, nutrition, & PEDs

-BPC: 250mcg, daily (AM & PM)
-TB: 2mg, twice/ week

Peps by @Sassy's Pharmaceuticals

RECOVERY - PART 2: TRAINING
Training de-load week has commenced: I am completing a single working set of each exercise. The aim is to capitalise on the extra energy by increasing the load or reps for the single-set, without driving up fatigue.

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 120 x10( 2.5kg) + (1) 90kg for 1+1/4 reps. Reached my goal of 120kg/ 3PPS - next week we try it for 2 sets.
• DB BSS (contralateral hold): 41kg x 15 ( 1 rep)

View attachment 188959
View attachment 188964

• DB uni-lateral (b-stance) RDL: 39kg x 12 ( 2.5kg)
• Glute Reverse Hyperextension: 42.5kg x 15 ( 1 rep)
• Abduction Machine: 95kg x 15 (unchanged)
• Glute Kickback: 21kg x 13 ( 1 rep)

Amazing detail!!!
I always get so much out of reading your logs

Have you used Primo before? I’m interested to see how it works for you in the next phase!!
Is this the end of your bulk or are you part way through?

500g of carbs is incredible - although it doesn’t look like hard work with how nice and well structured your meals are!

 

[Alice_In_Ironland]

Awesome work with the workouts and weight increases!!! Excited to see how u go with the bpc157 and tb500!!

Keep smashing it homie

Thank you! I’ll provide updates

 

[Alice_In_Ironland]

Really do love the consistency that you have with your meals, macros and amounts. Taught me to do pretty much the same over the last 2 months and it is a game changer. The minor manipulations you can do once it is set takes all the guess work out of play.
Will be really interesting to see how the introduction of primordial and a BPC regime goes and the changes it makes.
Simply one of the best logs on Evo

Thank you! yes I have to say the consistency & minimally processed foods is a game changer for managing digestion & appetite.

 

[Alice_In_Ironland]

Amazing detail!!!
I always get so much out of reading your logs

Have you used Primo before? I’m interested to see how it works for you in the next phase!!
Is this the end of your bulk or are you part way through?

500g of carbs is incredible - although it doesn’t look like hard work with how nice and well structured your meals are!

Thank you I’m only part-way through the surplus phase. I’ve got room to grow still I’ve used primo-e before. Everyone is different, but I’ve found that I respond to it well when it’s kept at a low dose and for a short duration. It has gained a bit of a reputation as a compound that can cause voice changes in females, hence why I think a more cautious & minimalist approach should be taken.

 

[stevesmi]

Hi hello

Update: 25/2/2026

A few big changes happening this week

Today’s weight: 63.5kg
BP: 104/67
FBG: 4.5
View attachment 188942

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

INPUT
Calories (carbs) have once AGAIN increased.
I’ve officially joined the 500g carb club - girl can eat!
Glucose management is still looking good.

Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Previous: 3160 (475 C/ 180 P/ 60 F)

Non-training day Calories: 2905 (400 C/ 180 P/ 65F)
Previous: 2760 (375 C/ 180 P/ 60F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

NUTRITION
FDoE (Training Day) - my intake continues to climb so I’m keeping you in loop re: how I adjust & structure my nutrition to suit. Again, no changes to food types, only increased quantities. The extra carbs have been added to M1, M2, M3 (i.e., pre- & post-training).

Still incorporating 350-400g of green veg daily, & delaying my first meal (for a longer fasting period) on non-training days (eating only between 11:00-19:00) - my appetite is high & digestion is great, so it’s no problem. Eat unprocessed & low FODMAP foods + monitor (& standardise) fluid, fibre, sodium, potassium intake, & Bob’s your uncle.

M1: 50g oats, 70g COR, 25g berries, 50g kefir yogurt, 25g WPI, cinnamon, 1g salt
1 egg, 50g egg whites
View attachment 188943

M2 (pre training): 150g sweet potato, 150g raw weight low-gi rice + 1 scoop Premium Supps Night Warrior Pre-workout
View attachment 188944

Intra: 15g liquid glycerol, 25g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt

M3 (post-WO, eaten at the gym): 125g CoR, 50g fruit, 25g WPI
View attachment 188945

M4: 50g low-GI white rice, 50g lentils, 80g lean beef, 50g spinach, 50g green beans, 5g olive oil, 1g salt
View attachment 188946

M5: 225g green beans, 50g spinach, 80g salmon, 5g olive oil, 1g salt
View attachment 188947

M6: 250g plain yogurt, 5g collagen protein, 10g WPI, 15g walnuts, 30g fruit, cinnamon
View attachment 188969

PEDs
-HGH - 1iu/ day - taken in the AM (morning) @Sassy's Pharmaceuticals @Sassy Rep

-Metformin XR - 500mg pre-bed
-Jardiance - 10mg pre-bed

PED CHANGES
PRIMO-E (40mg/ week, split over two doses) will be re-introduced commencing NEXT WEEK

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps
View attachment 188951

RECOVERY - PART 1: PEPTIDE PROTOCOL
Doses & timing have been determined by my coach based on my goal to support recovery outcomes during the next phase of this ‘push’ in training, nutrition, & PEDs

-BPC: 250mcg, daily (AM & PM)
-TB: 2mg, twice/ week

Peps by @Sassy's Pharmaceuticals

RECOVERY - PART 2: TRAINING
Training de-load week has commenced: I am completing a single working set of each exercise. The aim is to capitalise on the extra energy by increasing the load or reps for the single-set, without driving up fatigue.

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 120 x10( 2.5kg) + (1) 90kg for 1+1/4 reps. Reached my goal of 120kg/ 3PPS - next week we try it for 2 sets.
• DB BSS (contralateral hold): 41kg x 15 ( 1 rep)

View attachment 188959
View attachment 188964

• DB uni-lateral (b-stance) RDL: 39kg x 12 ( 2.5kg)
• Glute Reverse Hyperextension: 42.5kg x 15 ( 1 rep)
• Abduction Machine: 95kg x 15 (unchanged)
• Glute Kickback: 21kg x 13 ( 1 rep)

@Alice_In_Ironland the food looks really good. Very clean eating and you make it like an art. It's all very nutritious stuff, nice micronutrients.

 

[rizzlekdizzle]

Wow can’t wait to see how the primo goes on you!

 

[Panda22]

Thank you I’m only part-way through the surplus phase. I’ve got room to grow still I’ve used primo-e before. Everyone is different, but I’ve found that I respond to it well when it’s kept at a low dose and for a short duration. It has gained a bit of a reputation as a compound that can cause voice changes in females, hence why I think a more cautious & minimalist approach should be taken.

Ahhh that makes sense. I’ve only seen women use it during cuts but obviously it’s great for both in the right circumstance!

Have you ever tried using a voice tracking ap?
Sounds like you don’t need to anyway given how well you tolerated it previously!

 

[Demon_throne]

Hi hello

Update: 25/2/2026

A few big changes happening this week

Today’s weight: 63.5kg
BP: 104/67
FBG: 4.5
View attachment 188942

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

INPUT
Calories (carbs) have once AGAIN increased.
I’ve officially joined the 500g carb club - girl can eat!
Glucose management is still looking good.

Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Previous: 3160 (475 C/ 180 P/ 60 F)

Non-training day Calories: 2905 (400 C/ 180 P/ 65F)
Previous: 2760 (375 C/ 180 P/ 60F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

NUTRITION
FDoE (Training Day) - my intake continues to climb so I’m keeping you in loop re: how I adjust & structure my nutrition to suit. Again, no changes to food types, only increased quantities. The extra carbs have been added to M1, M2, M3 (i.e., pre- & post-training).

Still incorporating 350-400g of green veg daily, & delaying my first meal (for a longer fasting period) on non-training days (eating only between 11:00-19:00) - my appetite is high & digestion is great, so it’s no problem. Eat unprocessed & low FODMAP foods + monitor (& standardise) fluid, fibre, sodium, potassium intake, & Bob’s your uncle.

M1: 50g oats, 70g COR, 25g berries, 50g kefir yogurt, 25g WPI, cinnamon, 1g salt
1 egg, 50g egg whites
View attachment 188943

M2 (pre training): 150g sweet potato, 150g raw weight low-gi rice + 1 scoop Premium Supps Night Warrior Pre-workout
View attachment 188944

Intra: 15g liquid glycerol, 25g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt

M3 (post-WO, eaten at the gym): 125g CoR, 50g fruit, 25g WPI
View attachment 188945

M4: 50g low-GI white rice, 50g lentils, 80g lean beef, 50g spinach, 50g green beans, 5g olive oil, 1g salt
View attachment 188946

M5: 225g green beans, 50g spinach, 80g salmon, 5g olive oil, 1g salt
View attachment 188947

M6: 250g plain yogurt, 5g collagen protein, 10g WPI, 15g walnuts, 30g fruit, cinnamon
View attachment 188969

PEDs
-HGH - 1iu/ day - taken in the AM (morning) @Sassy's Pharmaceuticals @Sassy Rep

-Metformin XR - 500mg pre-bed
-Jardiance - 10mg pre-bed

PED CHANGES
PRIMO-E (40mg/ week, split over two doses) will be re-introduced commencing NEXT WEEK

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps
View attachment 188951

RECOVERY - PART 1: PEPTIDE PROTOCOL
Doses & timing have been determined by my coach based on my goal to support recovery outcomes during the next phase of this ‘push’ in training, nutrition, & PEDs

-BPC: 250mcg, daily (AM & PM)
-TB: 2mg, twice/ week

Peps by @Sassy's Pharmaceuticals

RECOVERY - PART 2: TRAINING
Training de-load week has commenced: I am completing a single working set of each exercise. The aim is to capitalise on the extra energy by increasing the load or reps for the single-set, without driving up fatigue.

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 120 x10( 2.5kg) + (1) 90kg for 1+1/4 reps. Reached my goal of 120kg/ 3PPS - next week we try it for 2 sets.
• DB BSS (contralateral hold): 41kg x 15 ( 1 rep)

View attachment 188959
View attachment 188964

• DB uni-lateral (b-stance) RDL: 39kg x 12 ( 2.5kg)
• Glute Reverse Hyperextension: 42.5kg x 15 ( 1 rep)
• Abduction Machine: 95kg x 15 (unchanged)
• Glute Kickback: 21kg x 13 ( 1 rep)

Ohhhhh did I see primo and fuck sake woman you've got some impressive size on your hamstrings showing there

 

[Alice_In_Ironland]

Ohhhhh did I see primo and fuck sake woman you've got some impressive size on your hamstrings showing there

Haha, yes! Not my first rodeo!

That means a lot hammies are probably my most lagging area of muscle development, have been really pushing hard to bring them up!

 

[Alice_In_Ironland]

Ahhh that makes sense. I’ve only seen women use it during cuts but obviously it’s great for both in the right circumstance!

Have you ever tried using a voice tracking ap?
Sounds like you don’t need to anyway given how well you tolerated it previously!

Definitely popular for contest prep if a dry & full look is the goal!
I did use one last time! It didn’t pick up on anything, although I do have a naturally more deep/ husky voice, so I’m not sure how sensitive the app is in picking up very minor differences.

 

[Mobster]

I’ve officially joined the 500g carb club - girl can eat!

Blimey!!

 

[2Thick]

Hi hello

Update: 25/2/2026

A few big changes happening this week

Today’s weight: 63.5kg
BP: 104/67
FBG: 4.5
View attachment 188942

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

INPUT
Calories (carbs) have once AGAIN increased.
I’ve officially joined the 500g carb club - girl can eat!
Glucose management is still looking good.

Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Previous: 3160 (475 C/ 180 P/ 60 F)

Non-training day Calories: 2905 (400 C/ 180 P/ 65F)
Previous: 2760 (375 C/ 180 P/ 60F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

NUTRITION
FDoE (Training Day) - my intake continues to climb so I’m keeping you in loop re: how I adjust & structure my nutrition to suit. Again, no changes to food types, only increased quantities. The extra carbs have been added to M1, M2, M3 (i.e., pre- & post-training).

Still incorporating 350-400g of green veg daily, & delaying my first meal (for a longer fasting period) on non-training days (eating only between 11:00-19:00) - my appetite is high & digestion is great, so it’s no problem. Eat unprocessed & low FODMAP foods + monitor (& standardise) fluid, fibre, sodium, potassium intake, & Bob’s your uncle.

M1: 50g oats, 70g COR, 25g berries, 50g kefir yogurt, 25g WPI, cinnamon, 1g salt
1 egg, 50g egg whites
View attachment 188943

M2 (pre training): 150g sweet potato, 150g raw weight low-gi rice + 1 scoop Premium Supps Night Warrior Pre-workout
View attachment 188944

Intra: 15g liquid glycerol, 25g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt

M3 (post-WO, eaten at the gym): 125g CoR, 50g fruit, 25g WPI
View attachment 188945

M4: 50g low-GI white rice, 50g lentils, 80g lean beef, 50g spinach, 50g green beans, 5g olive oil, 1g salt
View attachment 188946

M5: 225g green beans, 50g spinach, 80g salmon, 5g olive oil, 1g salt
View attachment 188947

M6: 250g plain yogurt, 5g collagen protein, 10g WPI, 15g walnuts, 30g fruit, cinnamon
View attachment 188969

PEDs
-HGH - 1iu/ day - taken in the AM (morning) @Sassy's Pharmaceuticals @Sassy Rep

-Metformin XR - 500mg pre-bed
-Jardiance - 10mg pre-bed

PED CHANGES
PRIMO-E (40mg/ week, split over two doses) will be re-introduced commencing NEXT WEEK

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps
View attachment 188951

RECOVERY - PART 1: PEPTIDE PROTOCOL
Doses & timing have been determined by my coach based on my goal to support recovery outcomes during the next phase of this ‘push’ in training, nutrition, & PEDs

-BPC: 250mcg, daily (AM & PM)
-TB: 2mg, twice/ week

Peps by @Sassy's Pharmaceuticals

RECOVERY - PART 2: TRAINING
Training de-load week has commenced: I am completing a single working set of each exercise. The aim is to capitalise on the extra energy by increasing the load or reps for the single-set, without driving up fatigue.

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 120 x10( 2.5kg) + (1) 90kg for 1+1/4 reps. Reached my goal of 120kg/ 3PPS - next week we try it for 2 sets.
• DB BSS (contralateral hold): 41kg x 15 ( 1 rep)

View attachment 188959
View attachment 188964

• DB uni-lateral (b-stance) RDL: 39kg x 12 ( 2.5kg)
• Glute Reverse Hyperextension: 42.5kg x 15 ( 1 rep)
• Abduction Machine: 95kg x 15 (unchanged)
• Glute Kickback: 21kg x 13 ( 1 rep)

Those glute training sessions I bet are causing a lot of soreness the next day. Nothing worse than a sore butt. But great job on it. That's a heck of a workout. @Alice_In_Ironland

 

[Ulter]

Hi hello

Update: 25/2/2026

A few big changes happening this week

Today’s weight: 63.5kg
BP: 104/67
FBG: 4.5
View attachment 188942

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

INPUT
Calories (carbs) have once AGAIN increased.
I’ve officially joined the 500g carb club - girl can eat!
Glucose management is still looking good.

Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Previous: 3160 (475 C/ 180 P/ 60 F)

Non-training day Calories: 2905 (400 C/ 180 P/ 65F)
Previous: 2760 (375 C/ 180 P/ 60F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

NUTRITION
FDoE (Training Day) - my intake continues to climb so I’m keeping you in loop re: how I adjust & structure my nutrition to suit. Again, no changes to food types, only increased quantities. The extra carbs have been added to M1, M2, M3 (i.e., pre- & post-training).

Still incorporating 350-400g of green veg daily, & delaying my first meal (for a longer fasting period) on non-training days (eating only between 11:00-19:00) - my appetite is high & digestion is great, so it’s no problem. Eat unprocessed & low FODMAP foods + monitor (& standardise) fluid, fibre, sodium, potassium intake, & Bob’s your uncle.

M1: 50g oats, 70g COR, 25g berries, 50g kefir yogurt, 25g WPI, cinnamon, 1g salt
1 egg, 50g egg whites
View attachment 188943

M2 (pre training): 150g sweet potato, 150g raw weight low-gi rice + 1 scoop Premium Supps Night Warrior Pre-workout
View attachment 188944

Intra: 15g liquid glycerol, 25g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt

M3 (post-WO, eaten at the gym): 125g CoR, 50g fruit, 25g WPI
View attachment 188945

M4: 50g low-GI white rice, 50g lentils, 80g lean beef, 50g spinach, 50g green beans, 5g olive oil, 1g salt
View attachment 188946

M5: 225g green beans, 50g spinach, 80g salmon, 5g olive oil, 1g salt
View attachment 188947

M6: 250g plain yogurt, 5g collagen protein, 10g WPI, 15g walnuts, 30g fruit, cinnamon
View attachment 188969

PEDs
-HGH - 1iu/ day - taken in the AM (morning) @Sassy's Pharmaceuticals @Sassy Rep

-Metformin XR - 500mg pre-bed
-Jardiance - 10mg pre-bed

PED CHANGES
PRIMO-E (40mg/ week, split over two doses) will be re-introduced commencing NEXT WEEK

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps
View attachment 188951

RECOVERY - PART 1: PEPTIDE PROTOCOL
Doses & timing have been determined by my coach based on my goal to support recovery outcomes during the next phase of this ‘push’ in training, nutrition, & PEDs

-BPC: 250mcg, daily (AM & PM)
-TB: 2mg, twice/ week

Peps by @Sassy's Pharmaceuticals

RECOVERY - PART 2: TRAINING
Training de-load week has commenced: I am completing a single working set of each exercise. The aim is to capitalise on the extra energy by increasing the load or reps for the single-set, without driving up fatigue.

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 120 x10( 2.5kg) + (1) 90kg for 1+1/4 reps. Reached my goal of 120kg/ 3PPS - next week we try it for 2 sets.
• DB BSS (contralateral hold): 41kg x 15 ( 1 rep)

View attachment 188959
View attachment 188964

• DB uni-lateral (b-stance) RDL: 39kg x 12 ( 2.5kg)
• Glute Reverse Hyperextension: 42.5kg x 15 ( 1 rep)
• Abduction Machine: 95kg x 15 (unchanged)
• Glute Kickback: 21kg x 13 ( 1 rep)

These are some good exercises for sure. @Alice_In_Ironland the glute reverse hyperextension and the abduction machine are really good stuff.

 

[ROIDDERS]

Hi hello

Update: 25/2/2026

A few big changes happening this week

Today’s weight: 63.5kg
BP: 104/67
FBG: 4.5
View attachment 188942

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

INPUT
Calories (carbs) have once AGAIN increased.
I’ve officially joined the 500g carb club - girl can eat!
Glucose management is still looking good.

Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Previous: 3160 (475 C/ 180 P/ 60 F)

Non-training day Calories: 2905 (400 C/ 180 P/ 65F)
Previous: 2760 (375 C/ 180 P/ 60F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

NUTRITION
FDoE (Training Day) - my intake continues to climb so I’m keeping you in loop re: how I adjust & structure my nutrition to suit. Again, no changes to food types, only increased quantities. The extra carbs have been added to M1, M2, M3 (i.e., pre- & post-training).

Still incorporating 350-400g of green veg daily, & delaying my first meal (for a longer fasting period) on non-training days (eating only between 11:00-19:00) - my appetite is high & digestion is great, so it’s no problem. Eat unprocessed & low FODMAP foods + monitor (& standardise) fluid, fibre, sodium, potassium intake, & Bob’s your uncle.

M1: 50g oats, 70g COR, 25g berries, 50g kefir yogurt, 25g WPI, cinnamon, 1g salt
1 egg, 50g egg whites
View attachment 188943

M2 (pre training): 150g sweet potato, 150g raw weight low-gi rice + 1 scoop Premium Supps Night Warrior Pre-workout
View attachment 188944

Intra: 15g liquid glycerol, 25g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt

M3 (post-WO, eaten at the gym): 125g CoR, 50g fruit, 25g WPI
View attachment 188945

M4: 50g low-GI white rice, 50g lentils, 80g lean beef, 50g spinach, 50g green beans, 5g olive oil, 1g salt
View attachment 188946

M5: 225g green beans, 50g spinach, 80g salmon, 5g olive oil, 1g salt
View attachment 188947

M6: 250g plain yogurt, 5g collagen protein, 10g WPI, 15g walnuts, 30g fruit, cinnamon
View attachment 188969

PEDs
-HGH - 1iu/ day - taken in the AM (morning) @Sassy's Pharmaceuticals @Sassy Rep

-Metformin XR - 500mg pre-bed
-Jardiance - 10mg pre-bed

PED CHANGES
PRIMO-E (40mg/ week, split over two doses) will be re-introduced commencing NEXT WEEK

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps
View attachment 188951

RECOVERY - PART 1: PEPTIDE PROTOCOL
Doses & timing have been determined by my coach based on my goal to support recovery outcomes during the next phase of this ‘push’ in training, nutrition, & PEDs

-BPC: 250mcg, daily (AM & PM)
-TB: 2mg, twice/ week

Peps by @Sassy's Pharmaceuticals

RECOVERY - PART 2: TRAINING
Training de-load week has commenced: I am completing a single working set of each exercise. The aim is to capitalise on the extra energy by increasing the load or reps for the single-set, without driving up fatigue.

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 120 x10( 2.5kg) + (1) 90kg for 1+1/4 reps. Reached my goal of 120kg/ 3PPS - next week we try it for 2 sets.
• DB BSS (contralateral hold): 41kg x 15 ( 1 rep)

View attachment 188959
View attachment 188964

• DB uni-lateral (b-stance) RDL: 39kg x 12 ( 2.5kg)
• Glute Reverse Hyperextension: 42.5kg x 15 ( 1 rep)
• Abduction Machine: 95kg x 15 (unchanged)
• Glute Kickback: 21kg x 13 ( 1 rep)

@Alice_In_Ironland you look amazing on this. The dumbbell training is fantastic. It just goes to show you you can do a lot with different equipment and really take advantage of them. I like how you're showing the pictures as well. A lot of people can copy what you're doing.

 

[ceo]

Definitely popular for contest prep if a dry & full look is the goal!
I did use one last time! It didn’t pick up on anything, although I do have a naturally more deep/ husky voice, so I’m not sure how sensitive the app is in picking up very minor differences.

Sister, thanks for posting this. You are a wealth of knowledge, helping so many people out there, not just women but also men. @Alice_In_Ironland

 

[Alice_In_Ironland]

@Alice_In_Ironland you look amazing on this. The dumbbell training is fantastic. It just goes to show you you can do a lot with different equipment and really take advantage of them. I like how you're showing the pictures as well. A lot of people can copy what you're doing.

Thank you! I like a lot to do a lot of dumbbell and barbell work. Simple but effective
I’ll keep sharing pictures so that if anyone wants to trial parts of my programming, they can copy my set-up/ exercise execution.

 

[Pigsy]

Thank you! I like a lot to do a lot of dumbbell and barbell work. Simple but effective
I’ll keep sharing pictures so that if anyone wants to trial parts of my programming, they can copy my set-up/ exercise execution.

Thanks for sharing. Once harvest is over will get back to logging more. And posting more training videos. Will try some of you movements

 

[ROIDDERS]

Thank you! I like a lot to do a lot of dumbbell and barbell work. Simple but effective
I’ll keep sharing pictures so that if anyone wants to trial parts of my programming, they can copy my set-up/ exercise execution.

I like that. I'm a big fan of them as well.

 

[Alice_In_Ironland]

These are some good exercises for sure. @Alice_In_Ironland the glute reverse hyperextension and the abduction machine are really good stuff.

Thank you I’ll make a post about how I do the reverse hypers on the smith machine soon!

 

[Alice_In_Ironland]

Thanks for sharing. Once harvest is over will get back to logging more. And posting more training videos. Will try some of you movements

Looking forward to your training vids! Best of luck for the remainder of the harvest season

 

[Kopite67]

Thank you I’ll make a post about how I do the reverse hypers on the smith machine soon!

This I really do want to see

 

[Pigsy]

Looking forward to your training vids! Best of luck for the remainder of the harvest season

Thank you, harvest is going really well

 

[Hog.]

Hi hello

Update: 25/2/2026

A few big changes happening this week

Today’s weight: 63.5kg
BP: 104/67
FBG: 4.5
View attachment 188942

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

INPUT
Calories (carbs) have once AGAIN increased.
I’ve officially joined the 500g carb club - girl can eat!
Glucose management is still looking good.

Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Previous: 3160 (475 C/ 180 P/ 60 F)

Non-training day Calories: 2905 (400 C/ 180 P/ 65F)
Previous: 2760 (375 C/ 180 P/ 60F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

NUTRITION
FDoE (Training Day) - my intake continues to climb so I’m keeping you in loop re: how I adjust & structure my nutrition to suit. Again, no changes to food types, only increased quantities. The extra carbs have been added to M1, M2, M3 (i.e., pre- & post-training).

Still incorporating 350-400g of green veg daily, & delaying my first meal (for a longer fasting period) on non-training days (eating only between 11:00-19:00) - my appetite is high & digestion is great, so it’s no problem. Eat unprocessed & low FODMAP foods + monitor (& standardise) fluid, fibre, sodium, potassium intake, & Bob’s your uncle.

M1: 50g oats, 70g COR, 25g berries, 50g kefir yogurt, 25g WPI, cinnamon, 1g salt
1 egg, 50g egg whites
View attachment 188943

M2 (pre training): 150g sweet potato, 150g raw weight low-gi rice + 1 scoop Premium Supps Night Warrior Pre-workout
View attachment 188944

Intra: 15g liquid glycerol, 25g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt

M3 (post-WO, eaten at the gym): 125g CoR, 50g fruit, 25g WPI
View attachment 188945

M4: 50g low-GI white rice, 50g lentils, 80g lean beef, 50g spinach, 50g green beans, 5g olive oil, 1g salt
View attachment 188946

M5: 225g green beans, 50g spinach, 80g salmon, 5g olive oil, 1g salt
View attachment 188947

M6: 250g plain yogurt, 5g collagen protein, 10g WPI, 15g walnuts, 30g fruit, cinnamon
View attachment 188969

PEDs
-HGH - 1iu/ day - taken in the AM (morning) @Sassy's Pharmaceuticals @Sassy Rep

-Metformin XR - 500mg pre-bed
-Jardiance - 10mg pre-bed

PED CHANGES
PRIMO-E (40mg/ week, split over two doses) will be re-introduced commencing NEXT WEEK

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps
View attachment 188951

RECOVERY - PART 1: PEPTIDE PROTOCOL
Doses & timing have been determined by my coach based on my goal to support recovery outcomes during the next phase of this ‘push’ in training, nutrition, & PEDs

-BPC: 250mcg, daily (AM & PM)
-TB: 2mg, twice/ week

Peps by @Sassy's Pharmaceuticals

RECOVERY - PART 2: TRAINING
Training de-load week has commenced: I am completing a single working set of each exercise. The aim is to capitalise on the extra energy by increasing the load or reps for the single-set, without driving up fatigue.

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 120 x10( 2.5kg) + (1) 90kg for 1+1/4 reps. Reached my goal of 120kg/ 3PPS - next week we try it for 2 sets.
• DB BSS (contralateral hold): 41kg x 15 ( 1 rep)

View attachment 188959
View attachment 188964

• DB uni-lateral (b-stance) RDL: 39kg x 12 ( 2.5kg)
• Glute Reverse Hyperextension: 42.5kg x 15 ( 1 rep)
• Abduction Machine: 95kg x 15 (unchanged)
• Glute Kickback: 21kg x 13 ( 1 rep)

Girl can certainly eat, food looks phenomenal

 

[Ulter]

Thank you I’ll make a post about how I do the reverse hypers on the smith machine soon!

That would be very polite of you.

 

[Sheshredz]

Hi hello

Update: 25/2/2026

A few big changes happening this week

Today’s weight: 63.5kg
BP: 104/67
FBG: 4.5
View attachment 188942

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

INPUT
Calories (carbs) have once AGAIN increased.
I’ve officially joined the 500g carb club - girl can eat!
Glucose management is still looking good.

Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Previous: 3160 (475 C/ 180 P/ 60 F)

Non-training day Calories: 2905 (400 C/ 180 P/ 65F)
Previous: 2760 (375 C/ 180 P/ 60F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

NUTRITION
FDoE (Training Day) - my intake continues to climb so I’m keeping you in loop re: how I adjust & structure my nutrition to suit. Again, no changes to food types, only increased quantities. The extra carbs have been added to M1, M2, M3 (i.e., pre- & post-training).

Still incorporating 350-400g of green veg daily, & delaying my first meal (for a longer fasting period) on non-training days (eating only between 11:00-19:00) - my appetite is high & digestion is great, so it’s no problem. Eat unprocessed & low FODMAP foods + monitor (& standardise) fluid, fibre, sodium, potassium intake, & Bob’s your uncle.

M1: 50g oats, 70g COR, 25g berries, 50g kefir yogurt, 25g WPI, cinnamon, 1g salt
1 egg, 50g egg whites
View attachment 188943

M2 (pre training): 150g sweet potato, 150g raw weight low-gi rice + 1 scoop Premium Supps Night Warrior Pre-workout
View attachment 188944

Intra: 15g liquid glycerol, 25g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt

M3 (post-WO, eaten at the gym): 125g CoR, 50g fruit, 25g WPI
View attachment 188945

M4: 50g low-GI white rice, 50g lentils, 80g lean beef, 50g spinach, 50g green beans, 5g olive oil, 1g salt
View attachment 188946

M5: 225g green beans, 50g spinach, 80g salmon, 5g olive oil, 1g salt
View attachment 188947

M6: 250g plain yogurt, 5g collagen protein, 10g WPI, 15g walnuts, 30g fruit, cinnamon
View attachment 188969

PEDs
-HGH - 1iu/ day - taken in the AM (morning) @Sassy's Pharmaceuticals @Sassy Rep

-Metformin XR - 500mg pre-bed
-Jardiance - 10mg pre-bed

PED CHANGES
PRIMO-E (40mg/ week, split over two doses) will be re-introduced commencing NEXT WEEK

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps
View attachment 188951

RECOVERY - PART 1: PEPTIDE PROTOCOL
Doses & timing have been determined by my coach based on my goal to support recovery outcomes during the next phase of this ‘push’ in training, nutrition, & PEDs

-BPC: 250mcg, daily (AM & PM)
-TB: 2mg, twice/ week

Peps by @Sassy's Pharmaceuticals

RECOVERY - PART 2: TRAINING
Training de-load week has commenced: I am completing a single working set of each exercise. The aim is to capitalise on the extra energy by increasing the load or reps for the single-set, without driving up fatigue.

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 120 x10( 2.5kg) + (1) 90kg for 1+1/4 reps. Reached my goal of 120kg/ 3PPS - next week we try it for 2 sets.
• DB BSS (contralateral hold): 41kg x 15 ( 1 rep)

View attachment 188959
View attachment 188964

• DB uni-lateral (b-stance) RDL: 39kg x 12 ( 2.5kg)
• Glute Reverse Hyperextension: 42.5kg x 15 ( 1 rep)
• Abduction Machine: 95kg x 15 (unchanged)
• Glute Kickback: 21kg x 13 ( 1 rep)

Food looks awesome as always.

I don't have alot of knowledge on other steriods, so i had to look up primobolan to try to learn about it.

Did you get it tested to make sure its real? I came up that its often faked with testosterone. Stay safe babes!

 

[Alice_In_Ironland]

Food looks awesome as always.

I don't have alot of knowledge on other steriods, so i had to look up primobolan to try to learn about it.

Did you get it tested to make sure its real? I came up that its often faked with testosterone. Stay safe babes!

Yes! Great point! Very important. I’ll be using @Sassy's Pharmaceuticals HPLC tested Primo. Previously I’ve arranged for my own HPLC testing to be completed when the supplier wasn’t able to provide a record. I always recommend that people do the same

 

[Alice_In_Ironland]

Hi hello

Update: 27/2/2026

Today’s weight: 63.3kg
BP: 118/70
FBG: 5.0

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

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

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

PEDS
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, split over two doses) will be re-introduced commencing NEXT WEEK

-Metformin XR - 500mg pre-bed
-Jardiance - 10mg pre-bed

RECOVERY - PART 1: PEPTIDE PROTOCOL
-BPC: 250mcg, daily (AM & PM)
-TB: 2mg, twice/ week
Peps by @Sassy's Pharmaceuticals

So far, so good! One week into BPC/ TB & I have noticed a decrease in inflammation and soreness. I have been admitting BPC sub-q to my posterior left thigh area, where my hamstring & hip flexors are tighter due to old muscle strains. I am doing a fair bit of uni-lateral work to help bring up that left side, and I’m noticing via my training performance & observations that I’m starting to bridge the ‘gap’ in strength & ROM between left vs right side. I attribute the improvement to the left side being able to recover better & as a result, adapt to the training stimulus.

RECOVERY - PART 2: TRAINING
Training de-load week: I am completing a single working set of each exercise. The aim is to capitalise on the extra energy by increasing the load or reps for the single-set, without driving up fatigue.

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

• Shoulder press machine: 36.25kg x5 ( 5 reps)
• DB Lateral raise (seated): 7kg x12 (unchanged)
• Lying (bench) cable X lateral raise: 6.25kg/ side x15
• Rear delt fly machine: 27.5kg x ( 2.5kg)
• Wide grip lat pulldown (with neutral grip attachment): 55kg x12 (unchanged)
• Cable row (with neutral grip attachment): 57.5kg x12 ( 2.5kg)

Snippets from my upper body day.
300g of carb consumed in the few hours leading up to training

PHYSIQUE UPDATE
Photos taken flat & fasted in the AM.

While you’re still here, you should run (not walk) as limited stock of @Sassy's Pharmaceuticals HPLC tested Primo-e 200mg/ml remains.

+ you can use code IRONLAND10 for a cheeky 10% off your order
(excludes the Primo-e)

DM or contact @Sassy's Pharmaceuticals @Sassy Rep via Threema for details

 

[Hog.]

Hi hello

Update: 27/2/2026

Today’s weight: 63.3kg
BP: 118/70
FBG: 5.0

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

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

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

PEDS
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, split over two doses) will be re-introduced commencing NEXT WEEK

-Metformin XR - 500mg pre-bed
-Jardiance - 10mg pre-bed

RECOVERY - PART 1: PEPTIDE PROTOCOL
-BPC: 250mcg, daily (AM & PM)
-TB: 2mg, twice/ week
Peps by @Sassy's Pharmaceuticals

So far, so good! One week into BPC/ TB & I have noticed a decrease in inflammation and soreness. I have been admitting BPC sub-q to my posterior left thigh area, where my hamstring & hip flexors are tighter due to old muscle strains. I am doing a fair bit of uni-lateral work to help bring up that left side, and I’m noticing via my training performance & observations that I’m starting to bridge the ‘gap’ in strength & ROM between left vs right side. I attribute the improvement to the left side being able to recover better & as a result, adapt to the training stimulus.

RECOVERY - PART 2: TRAINING
Training de-load week: I am completing a single working set of each exercise. The aim is to capitalise on the extra energy by increasing the load or reps for the single-set, without driving up fatigue.

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

• Shoulder press machine: 36.25kg x5 ( 5 reps)
• DB Lateral raise (seated): 7kg x12 (unchanged)
• Lying (bench) cable X lateral raise: 6.25kg/ side x15
• Rear delt fly machine: 27.5kg x ( 2.5kg)
• Wide grip lat pulldown (with neutral grip attachment): 55kg x12 (unchanged)
• Cable row (with neutral grip attachment): 57.5kg x12 ( 2.5kg)

Snippets from my upper body day.
300g of carb consumed in the few hours leading up to training
View attachment 190105

View attachment 190106

PHYSIQUE UPDATE
Photos taken flat & fasted in the AM.
View attachment 190107
View attachment 190108
View attachment 190112

While you’re still here, you should run (not walk) as limited stock of @Sassy's Pharmaceuticals HPLC tested Primo-e 200mg/ml remains.

+ you can use code IRONLAND10 for a cheeky 10% off your order
(excludes the Primo-e)

View attachment 190110
DM or contact @Sassy's Pharmaceuticals @Sassy Rep via Threema for details

Proportions are absolutely wild! Back looks nuts in those pulldowns.

Glad to hear the BPC/TB are doing their job with inflammation, I found them super useful when I was dealing with lingering knee issues.

 

[Kopite67]

Hi hello

Update: 27/2/2026

Today’s weight: 63.3kg
BP: 118/70
FBG: 5.0

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

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

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

PEDS
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, split over two doses) will be re-introduced commencing NEXT WEEK

-Metformin XR - 500mg pre-bed
-Jardiance - 10mg pre-bed

RECOVERY - PART 1: PEPTIDE PROTOCOL
-BPC: 250mcg, daily (AM & PM)
-TB: 2mg, twice/ week
Peps by @Sassy's Pharmaceuticals

So far, so good! One week into BPC/ TB & I have noticed a decrease in inflammation and soreness. I have been admitting BPC sub-q to my posterior left thigh area, where my hamstring & hip flexors are tighter due to old muscle strains. I am doing a fair bit of uni-lateral work to help bring up that left side, and I’m noticing via my training performance & observations that I’m starting to bridge the ‘gap’ in strength & ROM between left vs right side. I attribute the improvement to the left side being able to recover better & as a result, adapt to the training stimulus.

RECOVERY - PART 2: TRAINING
Training de-load week: I am completing a single working set of each exercise. The aim is to capitalise on the extra energy by increasing the load or reps for the single-set, without driving up fatigue.

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

• Shoulder press machine: 36.25kg x5 ( 5 reps)
• DB Lateral raise (seated): 7kg x12 (unchanged)
• Lying (bench) cable X lateral raise: 6.25kg/ side x15
• Rear delt fly machine: 27.5kg x ( 2.5kg)
• Wide grip lat pulldown (with neutral grip attachment): 55kg x12 (unchanged)
• Cable row (with neutral grip attachment): 57.5kg x12 ( 2.5kg)

Snippets from my upper body day.
300g of carb consumed in the few hours leading up to training
View attachment 190105

View attachment 190106

PHYSIQUE UPDATE
Photos taken flat & fasted in the AM.
View attachment 190107
View attachment 190108
View attachment 190112

While you’re still here, you should run (not walk) as limited stock of @Sassy's Pharmaceuticals HPLC tested Primo-e 200mg/ml remains.

+ you can use code IRONLAND10 for a cheeky 10% off your order
(excludes the Primo-e)

View attachment 190110
DM or contact @Sassy's Pharmaceuticals @Sassy Rep via Threema for details

Sensational update as usual @Alice_In_Ironland .
So the BPC / TB into the affected area is working as you outlined. Did it improve ROM in the area by reducing the inflammation and soreness?
Nice hook using the the cute bird with the HGH

 

[LevButlerov]

Hi hello

Update: 27/2/2026

Today’s weight: 63.3kg
BP: 118/70
FBG: 5.0

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

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

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

PEDS
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, split over two doses) will be re-introduced commencing NEXT WEEK

-Metformin XR - 500mg pre-bed
-Jardiance - 10mg pre-bed

RECOVERY - PART 1: PEPTIDE PROTOCOL
-BPC: 250mcg, daily (AM & PM)
-TB: 2mg, twice/ week
Peps by @Sassy's Pharmaceuticals

So far, so good! One week into BPC/ TB & I have noticed a decrease in inflammation and soreness. I have been admitting BPC sub-q to my posterior left thigh area, where my hamstring & hip flexors are tighter due to old muscle strains. I am doing a fair bit of uni-lateral work to help bring up that left side, and I’m noticing via my training performance & observations that I’m starting to bridge the ‘gap’ in strength & ROM between left vs right side. I attribute the improvement to the left side being able to recover better & as a result, adapt to the training stimulus.

RECOVERY - PART 2: TRAINING
Training de-load week: I am completing a single working set of each exercise. The aim is to capitalise on the extra energy by increasing the load or reps for the single-set, without driving up fatigue.

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

• Shoulder press machine: 36.25kg x5 ( 5 reps)
• DB Lateral raise (seated): 7kg x12 (unchanged)
• Lying (bench) cable X lateral raise: 6.25kg/ side x15
• Rear delt fly machine: 27.5kg x ( 2.5kg)
• Wide grip lat pulldown (with neutral grip attachment): 55kg x12 (unchanged)
• Cable row (with neutral grip attachment): 57.5kg x12 ( 2.5kg)

Snippets from my upper body day.
300g of carb consumed in the few hours leading up to training
View attachment 190105

View attachment 190106

PHYSIQUE UPDATE
Photos taken flat & fasted in the AM.
View attachment 190107
View attachment 190108
View attachment 190112

While you’re still here, you should run (not walk) as limited stock of @Sassy's Pharmaceuticals HPLC tested Primo-e 200mg/ml remains.

+ you can use code IRONLAND10 for a cheeky 10% off your order
(excludes the Primo-e)

View attachment 190110
DM or contact @Sassy's Pharmaceuticals @Sassy Rep via Threema for details

you're dialing it up hard sister @Alice_In_Ironland you look good, tight lean
and love your back width really wide and nice shoulders, strong!

lol at the little bird there, you should share it in our pets sub
https://www.evolutionary.org/forums/forums/pet-pictures.251/

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

 

[Dreamer]

Hi hello

Update: 27/2/2026

Today’s weight: 63.3kg
BP: 118/70
FBG: 5.0

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

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

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

PEDS
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, split over two doses) will be re-introduced commencing NEXT WEEK

-Metformin XR - 500mg pre-bed
-Jardiance - 10mg pre-bed

RECOVERY - PART 1: PEPTIDE PROTOCOL
-BPC: 250mcg, daily (AM & PM)
-TB: 2mg, twice/ week
Peps by @Sassy's Pharmaceuticals

So far, so good! One week into BPC/ TB & I have noticed a decrease in inflammation and soreness. I have been admitting BPC sub-q to my posterior left thigh area, where my hamstring & hip flexors are tighter due to old muscle strains. I am doing a fair bit of uni-lateral work to help bring up that left side, and I’m noticing via my training performance & observations that I’m starting to bridge the ‘gap’ in strength & ROM between left vs right side. I attribute the improvement to the left side being able to recover better & as a result, adapt to the training stimulus.

RECOVERY - PART 2: TRAINING
Training de-load week: I am completing a single working set of each exercise. The aim is to capitalise on the extra energy by increasing the load or reps for the single-set, without driving up fatigue.

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

• Shoulder press machine: 36.25kg x5 ( 5 reps)
• DB Lateral raise (seated): 7kg x12 (unchanged)
• Lying (bench) cable X lateral raise: 6.25kg/ side x15
• Rear delt fly machine: 27.5kg x ( 2.5kg)
• Wide grip lat pulldown (with neutral grip attachment): 55kg x12 (unchanged)
• Cable row (with neutral grip attachment): 57.5kg x12 ( 2.5kg)

Snippets from my upper body day.
300g of carb consumed in the few hours leading up to training
View attachment 190105

View attachment 190106

PHYSIQUE UPDATE
Photos taken flat & fasted in the AM.
View attachment 190107
View attachment 190108
View attachment 190112

While you’re still here, you should run (not walk) as limited stock of @Sassy's Pharmaceuticals HPLC tested Primo-e 200mg/ml remains.

+ you can use code IRONLAND10 for a cheeky 10% off your order
(excludes the Primo-e)

View attachment 190110
DM or contact @Sassy's Pharmaceuticals @Sassy Rep via Threema for details

Detailed log as usual, love the update, your training is on point, I also love loading carbs around training

 

[Sheshredz]

Hi hello

Update: 27/2/2026

Today’s weight: 63.3kg
BP: 118/70
FBG: 5.0

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

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

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

PEDS
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, split over two doses) will be re-introduced commencing NEXT WEEK

-Metformin XR - 500mg pre-bed
-Jardiance - 10mg pre-bed

RECOVERY - PART 1: PEPTIDE PROTOCOL
-BPC: 250mcg, daily (AM & PM)
-TB: 2mg, twice/ week
Peps by @Sassy's Pharmaceuticals

So far, so good! One week into BPC/ TB & I have noticed a decrease in inflammation and soreness. I have been admitting BPC sub-q to my posterior left thigh area, where my hamstring & hip flexors are tighter due to old muscle strains. I am doing a fair bit of uni-lateral work to help bring up that left side, and I’m noticing via my training performance & observations that I’m starting to bridge the ‘gap’ in strength & ROM between left vs right side. I attribute the improvement to the left side being able to recover better & as a result, adapt to the training stimulus.

RECOVERY - PART 2: TRAINING
Training de-load week: I am completing a single working set of each exercise. The aim is to capitalise on the extra energy by increasing the load or reps for the single-set, without driving up fatigue.

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

• Shoulder press machine: 36.25kg x5 ( 5 reps)
• DB Lateral raise (seated): 7kg x12 (unchanged)
• Lying (bench) cable X lateral raise: 6.25kg/ side x15
• Rear delt fly machine: 27.5kg x ( 2.5kg)
• Wide grip lat pulldown (with neutral grip attachment): 55kg x12 (unchanged)
• Cable row (with neutral grip attachment): 57.5kg x12 ( 2.5kg)

Snippets from my upper body day.
300g of carb consumed in the few hours leading up to training
View attachment 190105

View attachment 190106

PHYSIQUE UPDATE
Photos taken flat & fasted in the AM.
View attachment 190107
View attachment 190108
View attachment 190112

While you’re still here, you should run (not walk) as limited stock of @Sassy's Pharmaceuticals HPLC tested Primo-e 200mg/ml remains.

+ you can use code IRONLAND10 for a cheeky 10% off your order
(excludes the Primo-e)

View attachment 190110
DM or contact @Sassy's Pharmaceuticals @Sassy Rep via Threema for details

I need to stop opening your log on my train ride into work

almost gave the elderly gentleman next to me a heart attack when your glutes popped up.

I can only imagine the DM's you must get from guys full of testosterone!

 

[Alice_In_Ironland]

Proportions are absolutely wild! Back looks nuts in those pulldowns.

Glad to hear the BPC/TB are doing their job with inflammation, I found them super useful when I was dealing with lingering knee issues.

Thank you yes I’m hoping the combo can help me get the most out of the next 6 weeks of this push phase. Inflammation & joint/ muscle soreness is always a limiting factor when you’re pushing training intensity

 

[Alice_In_Ironland]

Detailed log as usual, love the update, your training is on point, I also love loading carbs around training

Thank you really helps with the BG stability & muscle recovery

 

[Alice_In_Ironland]

Sensational update as usual @Alice_In_Ironland .
So the BPC / TB into the affected area is working as you outlined. Did it improve ROM in the area by reducing the inflammation and soreness?
Nice hook using the the cute bird with the HGH

Good question! For my left hamstring (kid biceps femoris) I can sometimes feel a light straining sensation when close to mechanical failure. This sees the range become less on the final two reps on exercises like uni-lateral curls. I haven’t felt this since starting the BPC/ TB. It could also be that the de-load is contributing to this too. But I’ll continue to monitor it as I progress deeper into my next training block and fatigue begins to accrue. Other things I am doing beyond the peptides & training adjustments are having the area dry needles/ soft tissue therapy, stretching daily, collagen supplements. These all help, but the impact is somewhat limited when training intensity & recovery demands are high.

 

[Alice_In_Ironland]

Sensational update as usual @Alice_In_Ironland .
So the BPC / TB into the affected area is working as you outlined. Did it improve ROM in the area by reducing the inflammation and soreness?
Nice hook using the the cute bird with the HGH

My birdie is drawn to @Sassy's Pharmaceuticals

 

[Alice_In_Ironland]

Sensational update as usual @Alice_In_Ironland .
So the BPC / TB into the affected area is working as you outlined. Did it improve ROM in the area by reducing the inflammation and soreness?
Nice hook using the the cute bird with the HGH

My birdie is drawn to @Sassy's Pharmaceuticals holographic labels. He loves shiny things & mirrors (just like the person who raised him )

 

[Pigsy]

I need to stop opening your log on my train ride into work

almost gave the elderly gentleman next to me a heart attack when your glutes popped up.

I can only imagine the DM's you must get from guys full of testosterone!

Just as well this old man's heart health is good hahahaha

 

[waggat]

Hi hello

Update: 27/2/2026

Today’s weight: 63.3kg
BP: 118/70
FBG: 5.0

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

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

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

PEDS
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, split over two doses) will be re-introduced commencing NEXT WEEK

-Metformin XR - 500mg pre-bed
-Jardiance - 10mg pre-bed

RECOVERY - PART 1: PEPTIDE PROTOCOL
-BPC: 250mcg, daily (AM & PM)
-TB: 2mg, twice/ week
Peps by @Sassy's Pharmaceuticals

So far, so good! One week into BPC/ TB & I have noticed a decrease in inflammation and soreness. I have been admitting BPC sub-q to my posterior left thigh area, where my hamstring & hip flexors are tighter due to old muscle strains. I am doing a fair bit of uni-lateral work to help bring up that left side, and I’m noticing via my training performance & observations that I’m starting to bridge the ‘gap’ in strength & ROM between left vs right side. I attribute the improvement to the left side being able to recover better & as a result, adapt to the training stimulus.

RECOVERY - PART 2: TRAINING
Training de-load week: I am completing a single working set of each exercise. The aim is to capitalise on the extra energy by increasing the load or reps for the single-set, without driving up fatigue.

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

• Shoulder press machine: 36.25kg x5 ( 5 reps)
• DB Lateral raise (seated): 7kg x12 (unchanged)
• Lying (bench) cable X lateral raise: 6.25kg/ side x15
• Rear delt fly machine: 27.5kg x ( 2.5kg)
• Wide grip lat pulldown (with neutral grip attachment): 55kg x12 (unchanged)
• Cable row (with neutral grip attachment): 57.5kg x12 ( 2.5kg)

Snippets from my upper body day.
300g of carb consumed in the few hours leading up to training
View attachment 190105

View attachment 190106

PHYSIQUE UPDATE
Photos taken flat & fasted in the AM.
View attachment 190107
View attachment 190108
View attachment 190112

While you’re still here, you should run (not walk) as limited stock of @Sassy's Pharmaceuticals HPLC tested Primo-e 200mg/ml remains.

+ you can use code IRONLAND10 for a cheeky 10% off your order
(excludes the Primo-e)

View attachment 190110
DM or contact @Sassy's Pharmaceuticals @Sassy Rep via Threema for details

Awesome update!

Those training day cals are looking big. I could have fun with 500g carbs for sure.

Good to hear the BPC/TB seem to be working.

Workout looks good. Definitely enjoy one top set knowing you can just give everything with subconsciously holding back.

Looking good in the photos. Back looks awesome. Love the mag grip attachments.

 

[Alice_In_Ironland]

Awesome update!

Those training day cals are looking big. I could have fun with 500g carbs for sure.

Good to hear the BPC/TB seem to be working.

Workout looks good. Definitely enjoy one top set knowing you can just give everything with subconsciously holding back.

Looking good in the photos. Back looks awesome. Love the mag grip attachments.

Thank you! Love the mag grips/ neutral grip for lats! Can really engage them & take them to true failure (before forearms, biceps, etc fail first) + allows for a slightly more upright posture & less rib flare

 

[ballin2504]

Hi hello

Update: 25/2/2026

A few big changes happening this week

Today’s weight: 63.5kg
BP: 104/67
FBG: 4.5
View attachment 188942

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

INPUT
Calories (carbs) have once AGAIN increased.
I’ve officially joined the 500g carb club - girl can eat!
Glucose management is still looking good.

Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Previous: 3160 (475 C/ 180 P/ 60 F)

Non-training day Calories: 2905 (400 C/ 180 P/ 65F)
Previous: 2760 (375 C/ 180 P/ 60F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

NUTRITION
FDoE (Training Day) - my intake continues to climb so I’m keeping you in loop re: how I adjust & structure my nutrition to suit. Again, no changes to food types, only increased quantities. The extra carbs have been added to M1, M2, M3 (i.e., pre- & post-training).

Still incorporating 350-400g of green veg daily, & delaying my first meal (for a longer fasting period) on non-training days (eating only between 11:00-19:00) - my appetite is high & digestion is great, so it’s no problem. Eat unprocessed & low FODMAP foods + monitor (& standardise) fluid, fibre, sodium, potassium intake, & Bob’s your uncle.

M1: 50g oats, 70g COR, 25g berries, 50g kefir yogurt, 25g WPI, cinnamon, 1g salt
1 egg, 50g egg whites
View attachment 188943

M2 (pre training): 150g sweet potato, 150g raw weight low-gi rice + 1 scoop Premium Supps Night Warrior Pre-workout
View attachment 188944

Intra: 15g liquid glycerol, 25g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt

M3 (post-WO, eaten at the gym): 125g CoR, 50g fruit, 25g WPI
View attachment 188945

M4: 50g low-GI white rice, 50g lentils, 80g lean beef, 50g spinach, 50g green beans, 5g olive oil, 1g salt
View attachment 188946

M5: 225g green beans, 50g spinach, 80g salmon, 5g olive oil, 1g salt
View attachment 188947

M6: 250g plain yogurt, 5g collagen protein, 10g WPI, 15g walnuts, 30g fruit, cinnamon
View attachment 188969

PEDs
-HGH - 1iu/ day - taken in the AM (morning) @Sassy's Pharmaceuticals @Sassy Rep

-Metformin XR - 500mg pre-bed
-Jardiance - 10mg pre-bed

PED CHANGES
PRIMO-E (40mg/ week, split over two doses) will be re-introduced commencing NEXT WEEK

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps
View attachment 188951

RECOVERY - PART 1: PEPTIDE PROTOCOL
Doses & timing have been determined by my coach based on my goal to support recovery outcomes during the next phase of this ‘push’ in training, nutrition, & PEDs

-BPC: 250mcg, daily (AM & PM)
-TB: 2mg, twice/ week

Peps by @Sassy's Pharmaceuticals

RECOVERY - PART 2: TRAINING
Training de-load week has commenced: I am completing a single working set of each exercise. The aim is to capitalise on the extra energy by increasing the load or reps for the single-set, without driving up fatigue.

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 120 x10( 2.5kg) + (1) 90kg for 1+1/4 reps. Reached my goal of 120kg/ 3PPS - next week we try it for 2 sets.
• DB BSS (contralateral hold): 41kg x 15 ( 1 rep)

View attachment 188959
View attachment 188964

• DB uni-lateral (b-stance) RDL: 39kg x 12 ( 2.5kg)
• Glute Reverse Hyperextension: 42.5kg x 15 ( 1 rep)
• Abduction Machine: 95kg x 15 (unchanged)
• Glute Kickback: 21kg x 13 ( 1 rep)

@Alice_In_Ironland great update. Your legs are looking phenomenal. Keep after it.

 

[Tiger Salman Khan]

Hi hello

Update: 27/2/2026

Today’s weight: 63.3kg
BP: 118/70
FBG: 5.0

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

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

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

PEDS
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, split over two doses) will be re-introduced commencing NEXT WEEK

-Metformin XR - 500mg pre-bed
-Jardiance - 10mg pre-bed

RECOVERY - PART 1: PEPTIDE PROTOCOL
-BPC: 250mcg, daily (AM & PM)
-TB: 2mg, twice/ week
Peps by @Sassy's Pharmaceuticals

So far, so good! One week into BPC/ TB & I have noticed a decrease in inflammation and soreness. I have been admitting BPC sub-q to my posterior left thigh area, where my hamstring & hip flexors are tighter due to old muscle strains. I am doing a fair bit of uni-lateral work to help bring up that left side, and I’m noticing via my training performance & observations that I’m starting to bridge the ‘gap’ in strength & ROM between left vs right side. I attribute the improvement to the left side being able to recover better & as a result, adapt to the training stimulus.

RECOVERY - PART 2: TRAINING
Training de-load week: I am completing a single working set of each exercise. The aim is to capitalise on the extra energy by increasing the load or reps for the single-set, without driving up fatigue.

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

• Shoulder press machine: 36.25kg x5 ( 5 reps)
• DB Lateral raise (seated): 7kg x12 (unchanged)
• Lying (bench) cable X lateral raise: 6.25kg/ side x15
• Rear delt fly machine: 27.5kg x ( 2.5kg)
• Wide grip lat pulldown (with neutral grip attachment): 55kg x12 (unchanged)
• Cable row (with neutral grip attachment): 57.5kg x12 ( 2.5kg)

Snippets from my upper body day.
300g of carb consumed in the few hours leading up to training
View attachment 190105

View attachment 190106

PHYSIQUE UPDATE
Photos taken flat & fasted in the AM.
View attachment 190107
View attachment 190108
View attachment 190112

While you’re still here, you should run (not walk) as limited stock of @Sassy's Pharmaceuticals HPLC tested Primo-e 200mg/ml remains.

+ you can use code IRONLAND10 for a cheeky 10% off your order
(excludes the Primo-e)

View attachment 190110
DM or contact @Sassy's Pharmaceuticals @Sassy Rep via Threema for details

@Alice_In_Ironland good progress so far.......

 

[toddthelineman]

I need to stop opening your log on my train ride into work

almost gave the elderly gentleman next to me a heart attack when your glutes popped up.

I can only imagine the DM's you must get from guys full of testosterone!

Wasn’t me. I’m a strict professional

 

[Alice_In_Ironland]

Hi hello

Update: 1/3/2026

Today’s weight: 63.9kg - weekly average slowly climbing since the increase to 500 carb.

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

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

@RGSX Elite Health Stack for Her has dropped!
Keep an eye out too for the soon-to-be-released first-of-their-kind Sleep & Gut Health stacks too

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur) will be re-introduced commencing NEXT WEEK

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

RECOVERY - PART 1: PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY - PART 2: TRAINING
De-load week: final session.

I’ve been able to progress ALL of my lifts during this AAS-free period. Hard work, but I know nothing else

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

• Lying Hamstring Curl: 51kg x 13, 10 ( 1 rep)
• Leg Extension: 61kg x15 (unchanged)
• Glute Hypertension: 32.5kg DB x15 ( 1 rep)
• DB Walking Lunges: (2) 22.5kg DBs for 15 reps/ leg ( 5kg)
• Good Mornings (reverse hack machine): 107.5kg x15 ( 2.5kg)
• Preacher Curl Machine: 17.5kg x12 ( 2 reps)
• Close-grip Smith Machine Bench: 32.5kg x12 (unchanged)

Hamstring is feeling good and I was able to nab an extra rep on the lying curls (had been stuck for the past few weeks). Happy to report that my left hamstring feeling a lot more comfortable since commencing the peptide protocol.

EXERCISE BREAKDOWN: Hyper-extensions (glute biased)

I LOVE this particular machine because it’s raised above floor height. Using a regular Roman chair, my arms/ the weight (when extended) will hit the deck before I’ve achieved adequate range during the eccentric (lowering) portion of the movement. You can also use a smith machine or a barbell racked at hip-crease height to do these: use a plate or a wedge to elevate the heels placed a few steps behind the bar. The downside is that you won’t get the same level of pelvic support (as the bar has narrow coverage when compared to the bench) - so it’s important that you master the hip hinge before attempting these.

Part 1: Set-up - LOCK your feet firmly onto the foot plate, toes slightly turned outwards, stance hip-width apart. Create a slight bend through the knees (more knee extension will recruit hamstrings) & press hips against the bench. The top of the bench should sit just at the hip crease so that it supports pelvic stability, but doesn’t limit hip flexion. Keep a slight rounding of the upper back & eye gaze towards the feet throughout the movement.

PART 2: Load Selection & Placement - this machine has a cable attachment, but truthfully I’m not a fan. It forces more of a linear, or ‘up-down’ movement of the torso and hips (due to the fixed cable). The load distribution of the cable makes it heaviest at the bottom (un-racking) vs at the top, which I find shifts more engagement through the back from the get-go. I prefer to use a plate or DB held further away from the body. This way you can create a hip-hinging or ‘forward-back’ movement through the hips & torso, which biases the glutes better.

Why hold the weight further away (arms extended forward) vs close to the chest, you may wonder?
Increased lever arm = more torque. A longer lever means your glutes must generate more force to lift your torso = more mechanical demand, greater glute stimulus, & peak tension (stretch-mediated) at the bottom of the rep.
This results in less external load needed (lighter weight) to achieve more glute demand & less spinal compression

PART 3: Execution - control the tempo of the lowering (eccentric), keep pressure (push) through feet and maintain stability through the torso & upper back. While keeping the weight still, ‘hinge’ forward (lowering) the load (like an RDL). I like to hold & feel the stretch through the lower glutes at the bottom (end range) of the movement. To come up, push the hips back (hinge movement) to drive the hips into the bench. Do not hyperextend the back. I don’t feel any lower back in these and am able to come up a little bit higher than what might be comfortable for some, but you should go with what you can manage before feeling your erectors active. Keep the torso and arms still (no momentum) throughout the movement.

Triple parked this morning (only one is mine)

Please know that support from @Sassy's Pharmaceuticals @Sassy Rep & @RGSX enables me to share knowledge (& provide some light entertainment ) via more detailed log updates
Take a look at their review & testing threads on EVO if you need further persuasion

PSA very limited stock remains of Sassy’s Jano tested Primo-e 200mg/ml, as well as a few other exclusive product bundles.

+ you can use code IRONLAND10 for a cheeky 10% off your order
(excludes feature products)

 

[Kopite67]

Hi hello

Update: 1/3/2026

Today’s weight: 63.9kg - weekly average slowly climbing since the increase to 500 carb.

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

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

@RGSX Elite Health Stack for Her has dropped!
Keep an eye out too for the soon-to-be-released first-of-their-kind Sleep & Gut Health stacks too

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur) will be re-introduced commencing NEXT WEEK

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

RECOVERY - PART 1: PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY - PART 2: TRAINING
De-load week: final session.

I’ve been able to progress ALL of my lifts during this AAS-free period. Hard work, but I know nothing else

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

• Lying Hamstring Curl: 51kg x 13, 10 ( 1 rep)
• Leg Extension: 61kg x15 (unchanged)
• Glute Hypertension: 32.5kg DB x15 ( 1 rep)
• DB Walking Lunges: (2) 22.5kg DBs for 15 reps/ leg ( 5kg)
• Good Mornings (reverse hack machine): 107.5kg x15 ( 2.5kg)
• Preacher Curl Machine: 17.5kg x12 ( 2 reps)
• Close-grip Smith Machine Bench: 32.5kg x12 (unchanged)

Hamstring is feeling good and I was able to nab an extra rep on the lying curls (had been stuck for the past few weeks). Happy to report that my left hamstring feeling a lot more comfortable since commencing the peptide protocol.

EXERCISE BREAKDOWN: Hyper-extensions (glute biased)

I LOVE this particular machine because it’s raised above floor height. Using a regular Roman chair, my arms/ the weight (when extended) will hit the deck before I’ve achieved adequate range during the eccentric (lowering) portion of the movement. You can also use a smith machine or a barbell racked at hip-crease height to do these: use a plate or a wedge to elevate the heels placed a few steps behind the bar. The downside is that you won’t get the same level of pelvic support (as the bar has narrow coverage when compared to the bench) - so it’s important that you master the hip hinge before attempting these.

Part 1: Set-up - LOCK your feet firmly onto the foot plate, toes slightly turned outwards, stance hip-width apart. Create a slight bend through the knees (more knee extension will recruit hamstrings) & press hips against the bench. The top of the bench should sit just at the hip crease so that it supports pelvic stability, but doesn’t limit hip flexion. Keep a slight rounding of the upper back & eye gaze towards the feet throughout the movement.

View attachment 191192

PART 2: Load Selection & Placement - this machine has a cable attachment, but truthfully I’m not a fan. It forces more of a linear, or ‘up-down’ movement of the torso and hips (due to the fixed cable). The load distribution of the cable makes it heaviest at the bottom (un-racking) vs at the top, which I find shifts more engagement through the back from the get-go. I prefer to use a plate or DB held further away from the body. This way you can create a hip-hinging or ‘forward-back’ movement through the hips & torso, which biases the glutes better.

View attachment 191193

Why hold the weight further away (arms extended forward) vs close to the chest, you may wonder?
Increased lever arm = more torque. A longer lever means your glutes must generate more force to lift your torso = more mechanical demand, greater glute stimulus, & peak tension (stretch-mediated) at the bottom of the rep.
This results in less external load needed (lighter weight) to achieve more glute demand & less spinal compression

PART 3: Execution - control the tempo of the lowering (eccentric), keep pressure (push) through feet and maintain stability through the torso & upper back. While keeping the weight still, ‘hinge’ forward (lowering) the load (like an RDL). I like to hold & feel the stretch through the lower glutes at the bottom (end range) of the movement. To come up, push the hips back (hinge movement) to drive the hips into the bench. Do not hyperextend the back. I don’t feel any lower back in these and am able to come up a little bit higher than what might be comfortable for some, but you should go with what you can manage before feeling your erectors active. Keep the torso and arms still (no momentum) throughout the movement.

View attachment 191194

Triple parked this morning (only one is mine)
View attachment 191188


View attachment 191189

Please know that support from @Sassy's Pharmaceuticals @Sassy Rep & @RGSX enables me to share knowledge (& provide some light entertainment ) via more detailed log updates
Take a look at their review & testing threads on EVO if you need further persuasion

PSA very limited stock remains of Sassy’s Jano tested Primo-e 200mg/ml, as well as a few other exclusive product bundles.

+ you can use code IRONLAND10 for a cheeky 10% off your order
(excludes feature products)

Great update as usual @Alice_In_Ironland . So much information that I have to keep going over things to ensure I have it right.
That is a comprehensive breakdown and execution of the hyper extension that you use. Really exceptional work there.
But really, with the amount of training you do and just life things as well, you expect us all to believe only one of those coffees is yours. You had 2 just last week.

 

[heady muscle]

Great log and great food porn. Thank you.

 

[Alice_In_Ironland]

Great update as usual @Alice_In_Ironland . So much information that I have to keep going over things to ensure I have it right.
That is a comprehensive breakdown and execution of the hyper extension that you use. Really exceptional work there.
But really, with the amount of training you do and just life things as well, you expect us all to believe only one of those coffees is yours. You had 2 just last week.

Haha, I consumed the other two with my eyes only I swear
Thank you I am very particular when it comes exercise set-up, if any small thing feels wrong it’ll throw me off. But bringing attention to some of the more nuanced things may help some people get a little more out the exercise

 

[RGSX]

Hi hello

Update: 1/3/2026

Today’s weight: 63.9kg - weekly average slowly climbing since the increase to 500 carb.

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

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

@RGSX Elite Health Stack for Her has dropped!
Keep an eye out too for the soon-to-be-released first-of-their-kind Sleep & Gut Health stacks too

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur) will be re-introduced commencing NEXT WEEK

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

RECOVERY - PART 1: PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY - PART 2: TRAINING
De-load week: final session.

I’ve been able to progress ALL of my lifts during this AAS-free period. Hard work, but I know nothing else

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

• Lying Hamstring Curl: 51kg x 13, 10 ( 1 rep)
• Leg Extension: 61kg x15 (unchanged)
• Glute Hypertension: 32.5kg DB x15 ( 1 rep)
• DB Walking Lunges: (2) 22.5kg DBs for 15 reps/ leg ( 5kg)
• Good Mornings (reverse hack machine): 107.5kg x15 ( 2.5kg)
• Preacher Curl Machine: 17.5kg x12 ( 2 reps)
• Close-grip Smith Machine Bench: 32.5kg x12 (unchanged)

Hamstring is feeling good and I was able to nab an extra rep on the lying curls (had been stuck for the past few weeks). Happy to report that my left hamstring feeling a lot more comfortable since commencing the peptide protocol.

EXERCISE BREAKDOWN: Hyper-extensions (glute biased)

I LOVE this particular machine because it’s raised above floor height. Using a regular Roman chair, my arms/ the weight (when extended) will hit the deck before I’ve achieved adequate range during the eccentric (lowering) portion of the movement. You can also use a smith machine or a barbell racked at hip-crease height to do these: use a plate or a wedge to elevate the heels placed a few steps behind the bar. The downside is that you won’t get the same level of pelvic support (as the bar has narrow coverage when compared to the bench) - so it’s important that you master the hip hinge before attempting these.

Part 1: Set-up - LOCK your feet firmly onto the foot plate, toes slightly turned outwards, stance hip-width apart. Create a slight bend through the knees (more knee extension will recruit hamstrings) & press hips against the bench. The top of the bench should sit just at the hip crease so that it supports pelvic stability, but doesn’t limit hip flexion. Keep a slight rounding of the upper back & eye gaze towards the feet throughout the movement.

View attachment 191192

PART 2: Load Selection & Placement - this machine has a cable attachment, but truthfully I’m not a fan. It forces more of a linear, or ‘up-down’ movement of the torso and hips (due to the fixed cable). The load distribution of the cable makes it heaviest at the bottom (un-racking) vs at the top, which I find shifts more engagement through the back from the get-go. I prefer to use a plate or DB held further away from the body. This way you can create a hip-hinging or ‘forward-back’ movement through the hips & torso, which biases the glutes better.

View attachment 191193

Why hold the weight further away (arms extended forward) vs close to the chest, you may wonder?
Increased lever arm = more torque. A longer lever means your glutes must generate more force to lift your torso = more mechanical demand, greater glute stimulus, & peak tension (stretch-mediated) at the bottom of the rep.
This results in less external load needed (lighter weight) to achieve more glute demand & less spinal compression

PART 3: Execution - control the tempo of the lowering (eccentric), keep pressure (push) through feet and maintain stability through the torso & upper back. While keeping the weight still, ‘hinge’ forward (lowering) the load (like an RDL). I like to hold & feel the stretch through the lower glutes at the bottom (end range) of the movement. To come up, push the hips back (hinge movement) to drive the hips into the bench. Do not hyperextend the back. I don’t feel any lower back in these and am able to come up a little bit higher than what might be comfortable for some, but you should go with what you can manage before feeling your erectors active. Keep the torso and arms still (no momentum) throughout the movement.

View attachment 191194

Triple parked this morning (only one is mine)
View attachment 191188


View attachment 191189

Please know that support from @Sassy's Pharmaceuticals @Sassy Rep & @RGSX enables me to share knowledge (& provide some light entertainment ) via more detailed log updates
Take a look at their review & testing threads on EVO if you need further persuasion

PSA very limited stock remains of Sassy’s Jano tested Primo-e 200mg/ml, as well as a few other exclusive product bundles.

+ you can use code IRONLAND10 for a cheeky 10% off your order
(excludes feature products)

Your attention to detail in your updates blows us away. Your videos are great.
You are looking so strong

 

[Alice_In_Ironland]

Your attention to detail in your updates blows us away. Your videos are great.
You are looking so strong

Thank you

 

[willipede]

Wow cracker update, excited to see what you can do once the primo goes in. It'll be a massive boost

Great to see your progress in this AAS free period and really like your macros

 

[Alice_In_Ironland]

Wow cracker update, excited to see what you can do once the primo goes in. It'll be a massive boost

Great to see your progress in this AAS free period and really like your macros

Thank you keen to see what I can do this time around with the primo & peptide combo. Any improvement to recovery during AAS exposure will let me push training harder which will be a gamer changer

 

[Alice_In_Ironland]

Great log and great food porn. Thank you.

Thank you

 

[LevButlerov]

Hi hello

Update: 1/3/2026

Today’s weight: 63.9kg - weekly average slowly climbing since the increase to 500 carb.

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

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

@RGSX Elite Health Stack for Her has dropped!
Keep an eye out too for the soon-to-be-released first-of-their-kind Sleep & Gut Health stacks too

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur) will be re-introduced commencing NEXT WEEK

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

RECOVERY - PART 1: PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY - PART 2: TRAINING
De-load week: final session.

I’ve been able to progress ALL of my lifts during this AAS-free period. Hard work, but I know nothing else

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

• Lying Hamstring Curl: 51kg x 13, 10 ( 1 rep)
• Leg Extension: 61kg x15 (unchanged)
• Glute Hypertension: 32.5kg DB x15 ( 1 rep)
• DB Walking Lunges: (2) 22.5kg DBs for 15 reps/ leg ( 5kg)
• Good Mornings (reverse hack machine): 107.5kg x15 ( 2.5kg)
• Preacher Curl Machine: 17.5kg x12 ( 2 reps)
• Close-grip Smith Machine Bench: 32.5kg x12 (unchanged)

Hamstring is feeling good and I was able to nab an extra rep on the lying curls (had been stuck for the past few weeks). Happy to report that my left hamstring feeling a lot more comfortable since commencing the peptide protocol.

EXERCISE BREAKDOWN: Hyper-extensions (glute biased)

I LOVE this particular machine because it’s raised above floor height. Using a regular Roman chair, my arms/ the weight (when extended) will hit the deck before I’ve achieved adequate range during the eccentric (lowering) portion of the movement. You can also use a smith machine or a barbell racked at hip-crease height to do these: use a plate or a wedge to elevate the heels placed a few steps behind the bar. The downside is that you won’t get the same level of pelvic support (as the bar has narrow coverage when compared to the bench) - so it’s important that you master the hip hinge before attempting these.

Part 1: Set-up - LOCK your feet firmly onto the foot plate, toes slightly turned outwards, stance hip-width apart. Create a slight bend through the knees (more knee extension will recruit hamstrings) & press hips against the bench. The top of the bench should sit just at the hip crease so that it supports pelvic stability, but doesn’t limit hip flexion. Keep a slight rounding of the upper back & eye gaze towards the feet throughout the movement.

View attachment 191192

PART 2: Load Selection & Placement - this machine has a cable attachment, but truthfully I’m not a fan. It forces more of a linear, or ‘up-down’ movement of the torso and hips (due to the fixed cable). The load distribution of the cable makes it heaviest at the bottom (un-racking) vs at the top, which I find shifts more engagement through the back from the get-go. I prefer to use a plate or DB held further away from the body. This way you can create a hip-hinging or ‘forward-back’ movement through the hips & torso, which biases the glutes better.

View attachment 191193

Why hold the weight further away (arms extended forward) vs close to the chest, you may wonder?
Increased lever arm = more torque. A longer lever means your glutes must generate more force to lift your torso = more mechanical demand, greater glute stimulus, & peak tension (stretch-mediated) at the bottom of the rep.
This results in less external load needed (lighter weight) to achieve more glute demand & less spinal compression

PART 3: Execution - control the tempo of the lowering (eccentric), keep pressure (push) through feet and maintain stability through the torso & upper back. While keeping the weight still, ‘hinge’ forward (lowering) the load (like an RDL). I like to hold & feel the stretch through the lower glutes at the bottom (end range) of the movement. To come up, push the hips back (hinge movement) to drive the hips into the bench. Do not hyperextend the back. I don’t feel any lower back in these and am able to come up a little bit higher than what might be comfortable for some, but you should go with what you can manage before feeling your erectors active. Keep the torso and arms still (no momentum) throughout the movement.

View attachment 191194

Triple parked this morning (only one is mine)
View attachment 191188


View attachment 191189

Please know that support from @Sassy's Pharmaceuticals @Sassy Rep & @RGSX enables me to share knowledge (& provide some light entertainment ) via more detailed log updates
Take a look at their review & testing threads on EVO if you need further persuasion

PSA very limited stock remains of Sassy’s Jano tested Primo-e 200mg/ml, as well as a few other exclusive product bundles.

+ you can use code IRONLAND10 for a cheeky 10% off your order
(excludes feature products)

Good update sister @Alice_In_Ironland really showing the glutes and legs, i see them improving nicely
legs are leaner and tighter

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

 

[HarleyGuy]

Hi hello

Update: 1/3/2026

Today’s weight: 63.9kg - weekly average slowly climbing since the increase to 500 carb.

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

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

@RGSX Elite Health Stack for Her has dropped!
Keep an eye out too for the soon-to-be-released first-of-their-kind Sleep & Gut Health stacks too

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur) will be re-introduced commencing NEXT WEEK

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

RECOVERY - PART 1: PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY - PART 2: TRAINING
De-load week: final session.

I’ve been able to progress ALL of my lifts during this AAS-free period. Hard work, but I know nothing else

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

• Lying Hamstring Curl: 51kg x 13, 10 ( 1 rep)
• Leg Extension: 61kg x15 (unchanged)
• Glute Hypertension: 32.5kg DB x15 ( 1 rep)
• DB Walking Lunges: (2) 22.5kg DBs for 15 reps/ leg ( 5kg)
• Good Mornings (reverse hack machine): 107.5kg x15 ( 2.5kg)
• Preacher Curl Machine: 17.5kg x12 ( 2 reps)
• Close-grip Smith Machine Bench: 32.5kg x12 (unchanged)

Hamstring is feeling good and I was able to nab an extra rep on the lying curls (had been stuck for the past few weeks). Happy to report that my left hamstring feeling a lot more comfortable since commencing the peptide protocol.

EXERCISE BREAKDOWN: Hyper-extensions (glute biased)

I LOVE this particular machine because it’s raised above floor height. Using a regular Roman chair, my arms/ the weight (when extended) will hit the deck before I’ve achieved adequate range during the eccentric (lowering) portion of the movement. You can also use a smith machine or a barbell racked at hip-crease height to do these: use a plate or a wedge to elevate the heels placed a few steps behind the bar. The downside is that you won’t get the same level of pelvic support (as the bar has narrow coverage when compared to the bench) - so it’s important that you master the hip hinge before attempting these.

Part 1: Set-up - LOCK your feet firmly onto the foot plate, toes slightly turned outwards, stance hip-width apart. Create a slight bend through the knees (more knee extension will recruit hamstrings) & press hips against the bench. The top of the bench should sit just at the hip crease so that it supports pelvic stability, but doesn’t limit hip flexion. Keep a slight rounding of the upper back & eye gaze towards the feet throughout the movement.

View attachment 191192

PART 2: Load Selection & Placement - this machine has a cable attachment, but truthfully I’m not a fan. It forces more of a linear, or ‘up-down’ movement of the torso and hips (due to the fixed cable). The load distribution of the cable makes it heaviest at the bottom (un-racking) vs at the top, which I find shifts more engagement through the back from the get-go. I prefer to use a plate or DB held further away from the body. This way you can create a hip-hinging or ‘forward-back’ movement through the hips & torso, which biases the glutes better.

View attachment 191193

Why hold the weight further away (arms extended forward) vs close to the chest, you may wonder?
Increased lever arm = more torque. A longer lever means your glutes must generate more force to lift your torso = more mechanical demand, greater glute stimulus, & peak tension (stretch-mediated) at the bottom of the rep.
This results in less external load needed (lighter weight) to achieve more glute demand & less spinal compression

PART 3: Execution - control the tempo of the lowering (eccentric), keep pressure (push) through feet and maintain stability through the torso & upper back. While keeping the weight still, ‘hinge’ forward (lowering) the load (like an RDL). I like to hold & feel the stretch through the lower glutes at the bottom (end range) of the movement. To come up, push the hips back (hinge movement) to drive the hips into the bench. Do not hyperextend the back. I don’t feel any lower back in these and am able to come up a little bit higher than what might be comfortable for some, but you should go with what you can manage before feeling your erectors active. Keep the torso and arms still (no momentum) throughout the movement.

View attachment 191194

Triple parked this morning (only one is mine)
View attachment 191188


View attachment 191189

Please know that support from @Sassy's Pharmaceuticals @Sassy Rep & @RGSX enables me to share knowledge (& provide some light entertainment ) via more detailed log updates
Take a look at their review & testing threads on EVO if you need further persuasion

PSA very limited stock remains of Sassy’s Jano tested Primo-e 200mg/ml, as well as a few other exclusive product bundles.

+ you can use code IRONLAND10 for a cheeky 10% off your order
(excludes feature products)

Your log was detailed before and it just went into the stratosphere, literally the most detailed and well articulated log I've come across on diet, training and general health focus. Amazing to get caught up!

You look incredible too you're clearly leaner (again) and harder and your back looks built ASF while still feminine too.

My approach is to do a single working set of each exercise.

I’ll use that as the baseline or ‘start point’ when I begin the next training block.

Such attention to detail in these two comments you're really paying attention to every detail

I’ve officially joined the 500g carb club - girl can eat!

Welcome... first non-pro on here that I've seen do this, well done!

PRIMO-E (40mg/ week, split over two doses) will be re-introduced commencing NEXT WEEK

This will be exciting to see how it works for you.

I don't have alot of knowledge on other steriods, so i had to look up primobolan to try to learn about it.

Honestly @Sheshredz I'd prefer to see you run Primo vs. the Anavar you were gonna try out.

I’m starting to bridge the ‘gap’ in strength & ROM between left vs right side.

I'm having this same issue at the moment. I'm taking a deload week from upper body and it's driving me crazy, it might have to be two weeks as well.

 

[Alice_In_Ironland]

Your log was detailed before and it just went into the stratosphere, literally the most detailed and well articulated log I've come across on diet, training and general health focus. Amazing to get caught up!

You look incredible too you're clearly leaner (again) and harder and your back looks built ASF while still feminine too.




Such attention to detail in these two comments you're really paying attention to every detail


Welcome... first non-pro on here that I've seen do this, well done!


This will be exciting to see how it works for you.


Honestly @Sheshredz I'd prefer to see you run Primo vs. the Anavar you were gonna try out.


I'm having this same issue at the moment. I'm taking a deload week from upper body and it's driving me crazy, it might have to be two weeks as well.

Appreciate your very kind feedback @HarleyGuy
I feel a lot fresher after my de-load last week and I’m back to hitting PRs again

 

[waggat]

Hi hello

Update: 1/3/2026

Today’s weight: 63.9kg - weekly average slowly climbing since the increase to 500 carb.

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

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

@RGSX Elite Health Stack for Her has dropped!
Keep an eye out too for the soon-to-be-released first-of-their-kind Sleep & Gut Health stacks too

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur) will be re-introduced commencing NEXT WEEK

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

RECOVERY - PART 1: PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY - PART 2: TRAINING
De-load week: final session.

I’ve been able to progress ALL of my lifts during this AAS-free period. Hard work, but I know nothing else

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

• Lying Hamstring Curl: 51kg x 13, 10 ( 1 rep)
• Leg Extension: 61kg x15 (unchanged)
• Glute Hypertension: 32.5kg DB x15 ( 1 rep)
• DB Walking Lunges: (2) 22.5kg DBs for 15 reps/ leg ( 5kg)
• Good Mornings (reverse hack machine): 107.5kg x15 ( 2.5kg)
• Preacher Curl Machine: 17.5kg x12 ( 2 reps)
• Close-grip Smith Machine Bench: 32.5kg x12 (unchanged)

Hamstring is feeling good and I was able to nab an extra rep on the lying curls (had been stuck for the past few weeks). Happy to report that my left hamstring feeling a lot more comfortable since commencing the peptide protocol.

EXERCISE BREAKDOWN: Hyper-extensions (glute biased)

I LOVE this particular machine because it’s raised above floor height. Using a regular Roman chair, my arms/ the weight (when extended) will hit the deck before I’ve achieved adequate range during the eccentric (lowering) portion of the movement. You can also use a smith machine or a barbell racked at hip-crease height to do these: use a plate or a wedge to elevate the heels placed a few steps behind the bar. The downside is that you won’t get the same level of pelvic support (as the bar has narrow coverage when compared to the bench) - so it’s important that you master the hip hinge before attempting these.

Part 1: Set-up - LOCK your feet firmly onto the foot plate, toes slightly turned outwards, stance hip-width apart. Create a slight bend through the knees (more knee extension will recruit hamstrings) & press hips against the bench. The top of the bench should sit just at the hip crease so that it supports pelvic stability, but doesn’t limit hip flexion. Keep a slight rounding of the upper back & eye gaze towards the feet throughout the movement.

View attachment 191192

PART 2: Load Selection & Placement - this machine has a cable attachment, but truthfully I’m not a fan. It forces more of a linear, or ‘up-down’ movement of the torso and hips (due to the fixed cable). The load distribution of the cable makes it heaviest at the bottom (un-racking) vs at the top, which I find shifts more engagement through the back from the get-go. I prefer to use a plate or DB held further away from the body. This way you can create a hip-hinging or ‘forward-back’ movement through the hips & torso, which biases the glutes better.

View attachment 191193

Why hold the weight further away (arms extended forward) vs close to the chest, you may wonder?
Increased lever arm = more torque. A longer lever means your glutes must generate more force to lift your torso = more mechanical demand, greater glute stimulus, & peak tension (stretch-mediated) at the bottom of the rep.
This results in less external load needed (lighter weight) to achieve more glute demand & less spinal compression

PART 3: Execution - control the tempo of the lowering (eccentric), keep pressure (push) through feet and maintain stability through the torso & upper back. While keeping the weight still, ‘hinge’ forward (lowering) the load (like an RDL). I like to hold & feel the stretch through the lower glutes at the bottom (end range) of the movement. To come up, push the hips back (hinge movement) to drive the hips into the bench. Do not hyperextend the back. I don’t feel any lower back in these and am able to come up a little bit higher than what might be comfortable for some, but you should go with what you can manage before feeling your erectors active. Keep the torso and arms still (no momentum) throughout the movement.

View attachment 191194

Triple parked this morning (only one is mine)
View attachment 191188


View attachment 191189

Please know that support from @Sassy's Pharmaceuticals @Sassy Rep & @RGSX enables me to share knowledge (& provide some light entertainment ) via more detailed log updates
Take a look at their review & testing threads on EVO if you need further persuasion

PSA very limited stock remains of Sassy’s Jano tested Primo-e 200mg/ml, as well as a few other exclusive product bundles.

+ you can use code IRONLAND10 for a cheeky 10% off your order
(excludes feature products)

Awesome update.

My favourite part (as always) is Hi hello. Joking!

Is that workout you listed part of your de-load? I think I recall you saying you were going to reduce working sets but still push the intensity?

Some serious weights on those leg exercises. I think I commented on your walking lunges previously. Didn't realise it was for 15 reps each side!

Awesome instructional info and videos there. That particular piece of equipment looks pretty legit compared to the crappy 45 deg back extensions in used to. Interesting at the end it nearly start to get a bit of a GHR to it.

 

[Phill]

Appreciate your very kind feedback @HarleyGuy
I feel a lot fresher after my de-load last week and I’m back to hitting PRs again

Yeah, just a deload, but never stop.
Keep killing it!

 

[Phill]

Food looks awesome as always.

I don't have alot of knowledge on other steriods, so i had to look up primobolan to try to learn about it.

Did you get it tested to make sure its real? I came up that its often faked with testosterone. Stay safe babes!

Yeah, primobolan and a lot of other stuff are often fake or something else entirely.
Stick with the sponsors and stay safe.

 

[Sheshredz]

Hi hello

Update: 1/3/2026

Today’s weight: 63.9kg - weekly average slowly climbing since the increase to 500 carb.

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

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

@RGSX Elite Health Stack for Her has dropped!
Keep an eye out too for the soon-to-be-released first-of-their-kind Sleep & Gut Health stacks too

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur) will be re-introduced commencing NEXT WEEK

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

RECOVERY - PART 1: PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY - PART 2: TRAINING
De-load week: final session.

I’ve been able to progress ALL of my lifts during this AAS-free period. Hard work, but I know nothing else

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

• Lying Hamstring Curl: 51kg x 13, 10 ( 1 rep)
• Leg Extension: 61kg x15 (unchanged)
• Glute Hypertension: 32.5kg DB x15 ( 1 rep)
• DB Walking Lunges: (2) 22.5kg DBs for 15 reps/ leg ( 5kg)
• Good Mornings (reverse hack machine): 107.5kg x15 ( 2.5kg)
• Preacher Curl Machine: 17.5kg x12 ( 2 reps)
• Close-grip Smith Machine Bench: 32.5kg x12 (unchanged)

Hamstring is feeling good and I was able to nab an extra rep on the lying curls (had been stuck for the past few weeks). Happy to report that my left hamstring feeling a lot more comfortable since commencing the peptide protocol.

EXERCISE BREAKDOWN: Hyper-extensions (glute biased)

I LOVE this particular machine because it’s raised above floor height. Using a regular Roman chair, my arms/ the weight (when extended) will hit the deck before I’ve achieved adequate range during the eccentric (lowering) portion of the movement. You can also use a smith machine or a barbell racked at hip-crease height to do these: use a plate or a wedge to elevate the heels placed a few steps behind the bar. The downside is that you won’t get the same level of pelvic support (as the bar has narrow coverage when compared to the bench) - so it’s important that you master the hip hinge before attempting these.

Part 1: Set-up - LOCK your feet firmly onto the foot plate, toes slightly turned outwards, stance hip-width apart. Create a slight bend through the knees (more knee extension will recruit hamstrings) & press hips against the bench. The top of the bench should sit just at the hip crease so that it supports pelvic stability, but doesn’t limit hip flexion. Keep a slight rounding of the upper back & eye gaze towards the feet throughout the movement.

View attachment 191192

PART 2: Load Selection & Placement - this machine has a cable attachment, but truthfully I’m not a fan. It forces more of a linear, or ‘up-down’ movement of the torso and hips (due to the fixed cable). The load distribution of the cable makes it heaviest at the bottom (un-racking) vs at the top, which I find shifts more engagement through the back from the get-go. I prefer to use a plate or DB held further away from the body. This way you can create a hip-hinging or ‘forward-back’ movement through the hips & torso, which biases the glutes better.

View attachment 191193

Why hold the weight further away (arms extended forward) vs close to the chest, you may wonder?
Increased lever arm = more torque. A longer lever means your glutes must generate more force to lift your torso = more mechanical demand, greater glute stimulus, & peak tension (stretch-mediated) at the bottom of the rep.
This results in less external load needed (lighter weight) to achieve more glute demand & less spinal compression

PART 3: Execution - control the tempo of the lowering (eccentric), keep pressure (push) through feet and maintain stability through the torso & upper back. While keeping the weight still, ‘hinge’ forward (lowering) the load (like an RDL). I like to hold & feel the stretch through the lower glutes at the bottom (end range) of the movement. To come up, push the hips back (hinge movement) to drive the hips into the bench. Do not hyperextend the back. I don’t feel any lower back in these and am able to come up a little bit higher than what might be comfortable for some, but you should go with what you can manage before feeling your erectors active. Keep the torso and arms still (no momentum) throughout the movement.

View attachment 191194

Triple parked this morning (only one is mine)
View attachment 191188


View attachment 191189

Please know that support from @Sassy's Pharmaceuticals @Sassy Rep & @RGSX enables me to share knowledge (& provide some light entertainment ) via more detailed log updates
Take a look at their review & testing threads on EVO if you need further persuasion

PSA very limited stock remains of Sassy’s Jano tested Primo-e 200mg/ml, as well as a few other exclusive product bundles.

+ you can use code IRONLAND10 for a cheeky 10% off your order
(excludes feature products)

I see that big breath in and out.

I just KNOW thats the feeling of a hard set!

I could use 3 coffees right now

 

[Sheshredz]

Your log was detailed before and it just went into the stratosphere, literally the most detailed and well articulated log I've come across on diet, training and general health focus. Amazing to get caught up!

You look incredible too you're clearly leaner (again) and harder and your back looks built ASF while still feminine too.




Such attention to detail in these two comments you're really paying attention to every detail


Welcome... first non-pro on here that I've seen do this, well done!


This will be exciting to see how it works for you.


Honestly @Sheshredz I'd prefer to see you run Primo vs. the Anavar you were gonna try out.


I'm having this same issue at the moment. I'm taking a deload week from upper body and it's driving me crazy, it might have to be two weeks as well.

the only primo i have is the ham and salami

( that joke might only work in australia)

 

[Alice_In_Ironland]

Awesome update.

My favourite part (as always) is Hi hello. Joking!

Is that workout you listed part of your de-load? I think I recall you saying you were going to reduce working sets but still push the intensity?

Some serious weights on those leg exercises. I think I commented on your walking lunges previously. Didn't realise it was for 15 reps each side!

Awesome instructional info and videos there. That particular piece of equipment looks pretty legit compared to the crappy 45 deg back extensions in used to. Interesting at the end it nearly start to get a bit of a GHR to it.

Haha, I might have to change up my opening line

That was my last de-load session. Just did a single working set, but made some progress in reps or load where I could for that set. It’s where I’m starting this week now that I’m back to regular programming.

Thank you

 

[Pigsy]

the only primo i have is the ham and salami

( that joke might only work in australia)

I love me, some primo and cheese toasties

 

[Panda22]

Haha, I might have to change up my opening line

That was my last de-load session. Just did a single working set, but made some progress in reps or load where I could for that set. It’s where I’m starting this week now that I’m back to regular programming.

Thank you

No don’t change it - It’s too iconic now!

 

[Panda22]

These

Hi hello

Update: 1/3/2026

Today’s weight: 63.9kg - weekly average slowly climbing since the increase to 500 carb.

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

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

@RGSX Elite Health Stack for Her has dropped!
Keep an eye out too for the soon-to-be-released first-of-their-kind Sleep & Gut Health stacks too

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur) will be re-introduced commencing NEXT WEEK

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

RECOVERY - PART 1: PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY - PART 2: TRAINING
De-load week: final session.

I’ve been able to progress ALL of my lifts during this AAS-free period. Hard work, but I know nothing else

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

• Lying Hamstring Curl: 51kg x 13, 10 ( 1 rep)
• Leg Extension: 61kg x15 (unchanged)
• Glute Hypertension: 32.5kg DB x15 ( 1 rep)
• DB Walking Lunges: (2) 22.5kg DBs for 15 reps/ leg ( 5kg)
• Good Mornings (reverse hack machine): 107.5kg x15 ( 2.5kg)
• Preacher Curl Machine: 17.5kg x12 ( 2 reps)
• Close-grip Smith Machine Bench: 32.5kg x12 (unchanged)

Hamstring is feeling good and I was able to nab an extra rep on the lying curls (had been stuck for the past few weeks). Happy to report that my left hamstring feeling a lot more comfortable since commencing the peptide protocol.

EXERCISE BREAKDOWN: Hyper-extensions (glute biased)

I LOVE this particular machine because it’s raised above floor height. Using a regular Roman chair, my arms/ the weight (when extended) will hit the deck before I’ve achieved adequate range during the eccentric (lowering) portion of the movement. You can also use a smith machine or a barbell racked at hip-crease height to do these: use a plate or a wedge to elevate the heels placed a few steps behind the bar. The downside is that you won’t get the same level of pelvic support (as the bar has narrow coverage when compared to the bench) - so it’s important that you master the hip hinge before attempting these.

Part 1: Set-up - LOCK your feet firmly onto the foot plate, toes slightly turned outwards, stance hip-width apart. Create a slight bend through the knees (more knee extension will recruit hamstrings) & press hips against the bench. The top of the bench should sit just at the hip crease so that it supports pelvic stability, but doesn’t limit hip flexion. Keep a slight rounding of the upper back & eye gaze towards the feet throughout the movement.

View attachment 191192

PART 2: Load Selection & Placement - this machine has a cable attachment, but truthfully I’m not a fan. It forces more of a linear, or ‘up-down’ movement of the torso and hips (due to the fixed cable). The load distribution of the cable makes it heaviest at the bottom (un-racking) vs at the top, which I find shifts more engagement through the back from the get-go. I prefer to use a plate or DB held further away from the body. This way you can create a hip-hinging or ‘forward-back’ movement through the hips & torso, which biases the glutes better.

View attachment 191193

Why hold the weight further away (arms extended forward) vs close to the chest, you may wonder?
Increased lever arm = more torque. A longer lever means your glutes must generate more force to lift your torso = more mechanical demand, greater glute stimulus, & peak tension (stretch-mediated) at the bottom of the rep.
This results in less external load needed (lighter weight) to achieve more glute demand & less spinal compression

PART 3: Execution - control the tempo of the lowering (eccentric), keep pressure (push) through feet and maintain stability through the torso & upper back. While keeping the weight still, ‘hinge’ forward (lowering) the load (like an RDL). I like to hold & feel the stretch through the lower glutes at the bottom (end range) of the movement. To come up, push the hips back (hinge movement) to drive the hips into the bench. Do not hyperextend the back. I don’t feel any lower back in these and am able to come up a little bit higher than what might be comfortable for some, but you should go with what you can manage before feeling your erectors active. Keep the torso and arms still (no momentum) throughout the movement.

View attachment 191194

Triple parked this morning (only one is mine)
View attachment 191188


View attachment 191189

Please know that support from @Sassy's Pharmaceuticals @Sassy Rep & @RGSX enables me to share knowledge (& provide some light entertainment ) via more detailed log updates
Take a look at their review & testing threads on EVO if you need further persuasion

PSA very limited stock remains of Sassy’s Jano tested Primo-e 200mg/ml, as well as a few other exclusive product bundles.

+ you can use code IRONLAND10 for a cheeky 10% off your order
(excludes feature products)

videos are so awesome! I get soooooo much out of the detail you share with us

 

[Alice_In_Ironland]

I love me, some primo and cheese toasties

Haha, both kinds of primo are good for making gains!

 

[Pigsy]

Haha, both kinds of primo are good for making gains!

The double whammy

 

[Alice_In_Ironland]

These

videos are so awesome! I get soooooo much out of the detail you share with us

Thank you

 

[Alice_In_Ironland]

Hi hello

Update: 3/3/2026

Today’s weight: 63.8kg
BP: 112/72
FBG: 5.1

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

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

Soon to be replacing my sleep supports for @RGSX first-of-it’s-kind Vital Sleep stack - the price point & ingredients absolutely blow the current ‘top’ supp shop/ OTC brands’ sleep formulations out of the water

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
Dry needling & soft tissue work planned for this week.

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

• Glute Drive Machine: 120kg for 2x12 + 2 second hold at the top of each rep ( 2 reps & 2.5kg for set 2 ) + (1) 90kg for 1+1/4 reps
• DB BSS (contralateral hold): 40kg for 2 sets 15, 14 reps ( 1 rep for set 2)
• DB RDL: 36kg DBs for 2x12 (I place a wedge under my toes of the front foot to increase glute/ hamstring engagement & have the DBs at the sides of my legs - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get more depth/ a better hip hinge)
• Glute Reverse Hyperextension: 42.5kg for 15, 12 ( 1 rep each set)
• Abduction Machine: 95kg for 2 sets of 15, 15 ( 3 reps set 2)
• Glute Kickback: 21kg for 15,13 ( 3 reps for set 1 & 2.5kg for set 2)

PHYSIQUE UPDATE
Here’s my final set of ‘natty’ check-in photos (+ a cheeky lat spread for fun ) - a reminder of what can be achieved with food & training if you keep your head down

It should be noted that my hormones & blood markers were in a good spot during this phase too (I’ve shared these in earlier posts).

Today is day one of a brief window of AAS exposure. I did make the most of my time off, as mentioned in my last update,
I was able to progress all of lifts from where I left off at the end of my last AAS cycle.

To mark the beginning of this next phase of my build, here’s one of my first ever check-in photos from a bit over 2.5 years ago. Gaps were filled and then some

Sharing because I want you to know that what I’ve achieved so far hasn’t come easily (as is the case for many others here too). When I started I was relatively fresh. Clueless. My coach took a gamble in agreeing to take me on. I’d film countless training videos, only to receive feedback saying that my execution STILL needed work & to try again. Rinse & repeat.
Until ONE DAY I saw a ‘looks good’ reply next to a form video. And not too long thereafter that became the standard response.

Tears were shed. Moments spent stuck in my car out front of the gym, questing my choices. A lot of lessons learned. But never did I let myself become frozen in time by my fear or worry or doubt.

If you take anything away from my log:
be patient, back yourself, do the work even when nobody’s watching, and know that you are capable of doing hard things.

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order (excludes feature products)
https://sassypharma.is

 

[LevButlerov]

Hi hello

Update: 3/3/2026

Today’s weight: 63.8kg
BP: 112/72
FBG: 5.1
View attachment 192232

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

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

Soon to be replacing my sleep supports for @RGSX first-of-it’s-kind Vital Sleep stack - the price point & ingredients absolutely blow the current ‘top’ supp shop/ OTC brands’ sleep formulations out of the water

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
Dry needling & soft tissue work planned for this week.

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

• Glute Drive Machine: 120kg for 2x12 + 2 second hold at the top of each rep ( 2 reps & 2.5kg for set 2 ) + (1) 90kg for 1+1/4 reps
• DB BSS (contralateral hold): 40kg for 2 sets 15, 14 reps ( 1 rep for set 2)
• DB RDL: 36kg DBs for 2x12 (I place a wedge under my toes of the front foot to increase glute/ hamstring engagement & have the DBs at the sides of my legs - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get more depth/ a better hip hinge)
• Glute Reverse Hyperextension: 42.5kg for 15, 12 ( 1 rep each set)
• Abduction Machine: 95kg for 2 sets of 15, 15 ( 3 reps set 2)
• Glute Kickback: 21kg for 15,13 ( 3 reps for set 1 & 2.5kg for set 2)

PHYSIQUE UPDATE
Here’s my final set of ‘natty’ check-in photos (+ a cheeky lat spread for fun ) - a reminder of what can be achieved with food & training if you keep your head down
View attachment 192234
View attachment 192235
View attachment 192236
View attachment 192238
It should be noted that my hormones & blood markers were in a good spot during this phase too (I’ve shared these in earlier posts).

Today is day one of a brief window of AAS exposure. I did make the most of my time off, as mentioned in my last update,
I was able to progress all of lifts from where I left off at the end of my last AAS cycle.

To mark the beginning of this next phase of my build, here’s one of my first ever check-in photos from a bit over 2.5 years ago. Gaps were filled and then some
View attachment 192233

Sharing because I want you to know that what I’ve achieved so far hasn’t come easily (as is the case for many others here too). When I started I was relatively fresh. Clueless. My coach took a gamble in agreeing to take me on. I’d film countless training videos, only to receive feedback saying that my execution STILL needed work & to try again. Rinse & repeat.
Until ONE DAY I saw a ‘looks good’ reply next to a form video. And not too long thereafter that became the standard response.

Tears were shed. Moments spent stuck in my car out front of the gym, questing my choices. A lot of lessons learned. But never did I let myself become frozen in time by my fear or worry or doubt.

If you take anything away from my log:
be patient, back yourself, do the work even when nobody’s watching, and know that you are capable of doing hard things.

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order (excludes feature products)
https://sassypharma.is

your before and after is impressive sister @Alice_In_Ironland nice to see the gains and you look harder and bigger!

 

[Pigsy]

Hi hello

Update: 3/3/2026

Today’s weight: 63.8kg
BP: 112/72
FBG: 5.1
View attachment 192232

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

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

Soon to be replacing my sleep supports for @RGSX first-of-it’s-kind Vital Sleep stack - the price point & ingredients absolutely blow the current ‘top’ supp shop/ OTC brands’ sleep formulations out of the water

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
Dry needling & soft tissue work planned for this week.

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

• Glute Drive Machine: 120kg for 2x12 + 2 second hold at the top of each rep ( 2 reps & 2.5kg for set 2 ) + (1) 90kg for 1+1/4 reps
• DB BSS (contralateral hold): 40kg for 2 sets 15, 14 reps ( 1 rep for set 2)
• DB RDL: 36kg DBs for 2x12 (I place a wedge under my toes of the front foot to increase glute/ hamstring engagement & have the DBs at the sides of my legs - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get more depth/ a better hip hinge)
• Glute Reverse Hyperextension: 42.5kg for 15, 12 ( 1 rep each set)
• Abduction Machine: 95kg for 2 sets of 15, 15 ( 3 reps set 2)
• Glute Kickback: 21kg for 15,13 ( 3 reps for set 1 & 2.5kg for set 2)

PHYSIQUE UPDATE
Here’s my final set of ‘natty’ check-in photos (+ a cheeky lat spread for fun ) - a reminder of what can be achieved with food & training if you keep your head down
View attachment 192234
View attachment 192235
View attachment 192236
View attachment 192238
It should be noted that my hormones & blood markers were in a good spot during this phase too (I’ve shared these in earlier posts).

Today is day one of a brief window of AAS exposure. I did make the most of my time off, as mentioned in my last update,
I was able to progress all of lifts from where I left off at the end of my last AAS cycle.

To mark the beginning of this next phase of my build, here’s one of my first ever check-in photos from a bit over 2.5 years ago. Gaps were filled and then some
View attachment 192233

Sharing because I want you to know that what I’ve achieved so far hasn’t come easily (as is the case for many others here too). When I started I was relatively fresh. Clueless. My coach took a gamble in agreeing to take me on. I’d film countless training videos, only to receive feedback saying that my execution STILL needed work & to try again. Rinse & repeat.
Until ONE DAY I saw a ‘looks good’ reply next to a form video. And not too long thereafter that became the standard response.

Tears were shed. Moments spent stuck in my car out front of the gym, questing my choices. A lot of lessons learned. But never did I let myself become frozen in time by my fear or worry or doubt.

If you take anything away from my log:
be patient, back yourself, do the work even when nobody’s watching, and know that you are capable of doing hard things.

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order (excludes feature products)
https://sassypharma.is

Great transformation, how you liking RGSX supplements

 

[Kopite67]

Hi hello

Update: 3/3/2026

Today’s weight: 63.8kg
BP: 112/72
FBG: 5.1
View attachment 192232

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

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

Soon to be replacing my sleep supports for @RGSX first-of-it’s-kind Vital Sleep stack - the price point & ingredients absolutely blow the current ‘top’ supp shop/ OTC brands’ sleep formulations out of the water

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
Dry needling & soft tissue work planned for this week.

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

• Glute Drive Machine: 120kg for 2x12 + 2 second hold at the top of each rep ( 2 reps & 2.5kg for set 2 ) + (1) 90kg for 1+1/4 reps
• DB BSS (contralateral hold): 40kg for 2 sets 15, 14 reps ( 1 rep for set 2)
• DB RDL: 36kg DBs for 2x12 (I place a wedge under my toes of the front foot to increase glute/ hamstring engagement & have the DBs at the sides of my legs - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get more depth/ a better hip hinge)
• Glute Reverse Hyperextension: 42.5kg for 15, 12 ( 1 rep each set)
• Abduction Machine: 95kg for 2 sets of 15, 15 ( 3 reps set 2)
• Glute Kickback: 21kg for 15,13 ( 3 reps for set 1 & 2.5kg for set 2)

PHYSIQUE UPDATE
Here’s my final set of ‘natty’ check-in photos (+ a cheeky lat spread for fun ) - a reminder of what can be achieved with food & training if you keep your head down
View attachment 192234
View attachment 192235
View attachment 192236
View attachment 192238
It should be noted that my hormones & blood markers were in a good spot during this phase too (I’ve shared these in earlier posts).

Today is day one of a brief window of AAS exposure. I did make the most of my time off, as mentioned in my last update,
I was able to progress all of lifts from where I left off at the end of my last AAS cycle.

To mark the beginning of this next phase of my build, here’s one of my first ever check-in photos from a bit over 2.5 years ago. Gaps were filled and then some
View attachment 192233

Sharing because I want you to know that what I’ve achieved so far hasn’t come easily (as is the case for many others here too). When I started I was relatively fresh. Clueless. My coach took a gamble in agreeing to take me on. I’d film countless training videos, only to receive feedback saying that my execution STILL needed work & to try again. Rinse & repeat.
Until ONE DAY I saw a ‘looks good’ reply next to a form video. And not too long thereafter that became the standard response.

Tears were shed. Moments spent stuck in my car out front of the gym, questing my choices. A lot of lessons learned. But never did I let myself become frozen in time by my fear or worry or doubt.

If you take anything away from my log:
be patient, back yourself, do the work even when nobody’s watching, and know that you are capable of doing hard things.

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order (excludes feature products)
https://sassypharma.is

Differences between now and 2.5 years ago are fantastic. That is a lot of training that has occurred to fundamentally change your entire physical shape. You have also done it in such a way that does not compromise yourself physically as a woman or health wise.
The next steps will, as usual, be required following sister.

 

[HarleyGuy]

the only primo i have is the ham and salami

( that joke might only work in australia)

Ok we'll compromise and you can have a ham and salami while running 20mg primo... two primo's in one!

 

[Hog.]

Hi hello

Update: 3/3/2026

Today’s weight: 63.8kg
BP: 112/72
FBG: 5.1
View attachment 192232

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

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

Soon to be replacing my sleep supports for @RGSX first-of-it’s-kind Vital Sleep stack - the price point & ingredients absolutely blow the current ‘top’ supp shop/ OTC brands’ sleep formulations out of the water

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
Dry needling & soft tissue work planned for this week.

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

• Glute Drive Machine: 120kg for 2x12 + 2 second hold at the top of each rep ( 2 reps & 2.5kg for set 2 ) + (1) 90kg for 1+1/4 reps
• DB BSS (contralateral hold): 40kg for 2 sets 15, 14 reps ( 1 rep for set 2)
• DB RDL: 36kg DBs for 2x12 (I place a wedge under my toes of the front foot to increase glute/ hamstring engagement & have the DBs at the sides of my legs - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get more depth/ a better hip hinge)
• Glute Reverse Hyperextension: 42.5kg for 15, 12 ( 1 rep each set)
• Abduction Machine: 95kg for 2 sets of 15, 15 ( 3 reps set 2)
• Glute Kickback: 21kg for 15,13 ( 3 reps for set 1 & 2.5kg for set 2)

PHYSIQUE UPDATE
Here’s my final set of ‘natty’ check-in photos (+ a cheeky lat spread for fun ) - a reminder of what can be achieved with food & training if you keep your head down
View attachment 192234
View attachment 192235
View attachment 192236
View attachment 192238
It should be noted that my hormones & blood markers were in a good spot during this phase too (I’ve shared these in earlier posts).

Today is day one of a brief window of AAS exposure. I did make the most of my time off, as mentioned in my last update,
I was able to progress all of lifts from where I left off at the end of my last AAS cycle.

To mark the beginning of this next phase of my build, here’s one of my first ever check-in photos from a bit over 2.5 years ago. Gaps were filled and then some
View attachment 192233

Sharing because I want you to know that what I’ve achieved so far hasn’t come easily (as is the case for many others here too). When I started I was relatively fresh. Clueless. My coach took a gamble in agreeing to take me on. I’d film countless training videos, only to receive feedback saying that my execution STILL needed work & to try again. Rinse & repeat.
Until ONE DAY I saw a ‘looks good’ reply next to a form video. And not too long thereafter that became the standard response.

Tears were shed. Moments spent stuck in my car out front of the gym, questing my choices. A lot of lessons learned. But never did I let myself become frozen in time by my fear or worry or doubt.

If you take anything away from my log:
be patient, back yourself, do the work even when nobody’s watching, and know that you are capable of doing hard things.

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order (excludes feature products)
https://sassypharma.is

What a phenomenal transformation, 2.5 years of hard work and grit have payed dividends.

 

[HarleyGuy]

Hi hello

Update: 3/3/2026

Today’s weight: 63.8kg
BP: 112/72
FBG: 5.1
View attachment 192232

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

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

Soon to be replacing my sleep supports for @RGSX first-of-it’s-kind Vital Sleep stack - the price point & ingredients absolutely blow the current ‘top’ supp shop/ OTC brands’ sleep formulations out of the water

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
Dry needling & soft tissue work planned for this week.

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

• Glute Drive Machine: 120kg for 2x12 + 2 second hold at the top of each rep ( 2 reps & 2.5kg for set 2 ) + (1) 90kg for 1+1/4 reps
• DB BSS (contralateral hold): 40kg for 2 sets 15, 14 reps ( 1 rep for set 2)
• DB RDL: 36kg DBs for 2x12 (I place a wedge under my toes of the front foot to increase glute/ hamstring engagement & have the DBs at the sides of my legs - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get more depth/ a better hip hinge)
• Glute Reverse Hyperextension: 42.5kg for 15, 12 ( 1 rep each set)
• Abduction Machine: 95kg for 2 sets of 15, 15 ( 3 reps set 2)
• Glute Kickback: 21kg for 15,13 ( 3 reps for set 1 & 2.5kg for set 2)

PHYSIQUE UPDATE
Here’s my final set of ‘natty’ check-in photos (+ a cheeky lat spread for fun ) - a reminder of what can be achieved with food & training if you keep your head down
View attachment 192234
View attachment 192235
View attachment 192236
View attachment 192238
It should be noted that my hormones & blood markers were in a good spot during this phase too (I’ve shared these in earlier posts).

Today is day one of a brief window of AAS exposure. I did make the most of my time off, as mentioned in my last update,
I was able to progress all of lifts from where I left off at the end of my last AAS cycle.

To mark the beginning of this next phase of my build, here’s one of my first ever check-in photos from a bit over 2.5 years ago. Gaps were filled and then some
View attachment 192233

Sharing because I want you to know that what I’ve achieved so far hasn’t come easily (as is the case for many others here too). When I started I was relatively fresh. Clueless. My coach took a gamble in agreeing to take me on. I’d film countless training videos, only to receive feedback saying that my execution STILL needed work & to try again. Rinse & repeat.
Until ONE DAY I saw a ‘looks good’ reply next to a form video. And not too long thereafter that became the standard response.

Tears were shed. Moments spent stuck in my car out front of the gym, questing my choices. A lot of lessons learned. But never did I let myself become frozen in time by my fear or worry or doubt.

If you take anything away from my log:
be patient, back yourself, do the work even when nobody’s watching, and know that you are capable of doing hard things.

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order (excludes feature products)
https://sassypharma.is

I read all of this and I think you'd be a great leader for so many other females on here. You strive for absolute perfection and attention to detail it's incredible.

Your before and after pics are astonishing. On men the dramatic differences are much more 'noticeable' because we just get all swole and vascular but with you it's those fine details, curves, definition and hardness while dramatically increasing your femininity that is very noticeable to a trained eye!

Well done. The before pic puts it all into perspective.

 

[stevesmi]

Hi hello

Update: 3/3/2026

Today’s weight: 63.8kg
BP: 112/72
FBG: 5.1
View attachment 192232

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

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

Soon to be replacing my sleep supports for @RGSX first-of-it’s-kind Vital Sleep stack - the price point & ingredients absolutely blow the current ‘top’ supp shop/ OTC brands’ sleep formulations out of the water

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
Dry needling & soft tissue work planned for this week.

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

• Glute Drive Machine: 120kg for 2x12 + 2 second hold at the top of each rep ( 2 reps & 2.5kg for set 2 ) + (1) 90kg for 1+1/4 reps
• DB BSS (contralateral hold): 40kg for 2 sets 15, 14 reps ( 1 rep for set 2)
• DB RDL: 36kg DBs for 2x12 (I place a wedge under my toes of the front foot to increase glute/ hamstring engagement & have the DBs at the sides of my legs - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get more depth/ a better hip hinge)
• Glute Reverse Hyperextension: 42.5kg for 15, 12 ( 1 rep each set)
• Abduction Machine: 95kg for 2 sets of 15, 15 ( 3 reps set 2)
• Glute Kickback: 21kg for 15,13 ( 3 reps for set 1 & 2.5kg for set 2)

PHYSIQUE UPDATE
Here’s my final set of ‘natty’ check-in photos (+ a cheeky lat spread for fun ) - a reminder of what can be achieved with food & training if you keep your head down
View attachment 192234
View attachment 192235
View attachment 192236
View attachment 192238
It should be noted that my hormones & blood markers were in a good spot during this phase too (I’ve shared these in earlier posts).

Today is day one of a brief window of AAS exposure. I did make the most of my time off, as mentioned in my last update,
I was able to progress all of lifts from where I left off at the end of my last AAS cycle.

To mark the beginning of this next phase of my build, here’s one of my first ever check-in photos from a bit over 2.5 years ago. Gaps were filled and then some
View attachment 192233

Sharing because I want you to know that what I’ve achieved so far hasn’t come easily (as is the case for many others here too). When I started I was relatively fresh. Clueless. My coach took a gamble in agreeing to take me on. I’d film countless training videos, only to receive feedback saying that my execution STILL needed work & to try again. Rinse & repeat.
Until ONE DAY I saw a ‘looks good’ reply next to a form video. And not too long thereafter that became the standard response.

Tears were shed. Moments spent stuck in my car out front of the gym, questing my choices. A lot of lessons learned. But never did I let myself become frozen in time by my fear or worry or doubt.

If you take anything away from my log:
be patient, back yourself, do the work even when nobody’s watching, and know that you are capable of doing hard things.

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order (excludes feature products)
https://sassypharma.is

@Alice_In_Ironland thank you so much for taking the time to post all the stuff, including the pictures. It really is a valuable thing for so many people to see.

 

[Sheshredz]

Hi hello

Update: 3/3/2026

Today’s weight: 63.8kg
BP: 112/72
FBG: 5.1
View attachment 192232

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

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

Soon to be replacing my sleep supports for @RGSX first-of-it’s-kind Vital Sleep stack - the price point & ingredients absolutely blow the current ‘top’ supp shop/ OTC brands’ sleep formulations out of the water

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
Dry needling & soft tissue work planned for this week.

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

• Glute Drive Machine: 120kg for 2x12 + 2 second hold at the top of each rep ( 2 reps & 2.5kg for set 2 ) + (1) 90kg for 1+1/4 reps
• DB BSS (contralateral hold): 40kg for 2 sets 15, 14 reps ( 1 rep for set 2)
• DB RDL: 36kg DBs for 2x12 (I place a wedge under my toes of the front foot to increase glute/ hamstring engagement & have the DBs at the sides of my legs - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get more depth/ a better hip hinge)
• Glute Reverse Hyperextension: 42.5kg for 15, 12 ( 1 rep each set)
• Abduction Machine: 95kg for 2 sets of 15, 15 ( 3 reps set 2)
• Glute Kickback: 21kg for 15,13 ( 3 reps for set 1 & 2.5kg for set 2)

PHYSIQUE UPDATE
Here’s my final set of ‘natty’ check-in photos (+ a cheeky lat spread for fun ) - a reminder of what can be achieved with food & training if you keep your head down
View attachment 192234
View attachment 192235
View attachment 192236
View attachment 192238
It should be noted that my hormones & blood markers were in a good spot during this phase too (I’ve shared these in earlier posts).

Today is day one of a brief window of AAS exposure. I did make the most of my time off, as mentioned in my last update,
I was able to progress all of lifts from where I left off at the end of my last AAS cycle.

To mark the beginning of this next phase of my build, here’s one of my first ever check-in photos from a bit over 2.5 years ago. Gaps were filled and then some
View attachment 192233

Sharing because I want you to know that what I’ve achieved so far hasn’t come easily (as is the case for many others here too). When I started I was relatively fresh. Clueless. My coach took a gamble in agreeing to take me on. I’d film countless training videos, only to receive feedback saying that my execution STILL needed work & to try again. Rinse & repeat.
Until ONE DAY I saw a ‘looks good’ reply next to a form video. And not too long thereafter that became the standard response.

Tears were shed. Moments spent stuck in my car out front of the gym, questing my choices. A lot of lessons learned. But never did I let myself become frozen in time by my fear or worry or doubt.

If you take anything away from my log:
be patient, back yourself, do the work even when nobody’s watching, and know that you are capable of doing hard things.

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order (excludes feature products)
https://sassypharma.is

Long story short, you went from HOT to SUPER HOT

*sarcastic voice* “oh how good for yoooou!”

Jokes aside, your transformation is incredible. Your frame really filled out very ideally. Very even and balanced.

I don’t often see you from the front, I only ever you from the back (which I don’t think anyone minds )

From the front, you really get a look for how muscular you are. Absolutely incredible!

 

[Panda22]

Hi hello

Update: 3/3/2026

Today’s weight: 63.8kg
BP: 112/72
FBG: 5.1
View attachment 192232

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

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

Soon to be replacing my sleep supports for @RGSX first-of-it’s-kind Vital Sleep stack - the price point & ingredients absolutely blow the current ‘top’ supp shop/ OTC brands’ sleep formulations out of the water

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
Dry needling & soft tissue work planned for this week.

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

• Glute Drive Machine: 120kg for 2x12 + 2 second hold at the top of each rep ( 2 reps & 2.5kg for set 2 ) + (1) 90kg for 1+1/4 reps
• DB BSS (contralateral hold): 40kg for 2 sets 15, 14 reps ( 1 rep for set 2)
• DB RDL: 36kg DBs for 2x12 (I place a wedge under my toes of the front foot to increase glute/ hamstring engagement & have the DBs at the sides of my legs - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get more depth/ a better hip hinge)
• Glute Reverse Hyperextension: 42.5kg for 15, 12 ( 1 rep each set)
• Abduction Machine: 95kg for 2 sets of 15, 15 ( 3 reps set 2)
• Glute Kickback: 21kg for 15,13 ( 3 reps for set 1 & 2.5kg for set 2)

PHYSIQUE UPDATE
Here’s my final set of ‘natty’ check-in photos (+ a cheeky lat spread for fun ) - a reminder of what can be achieved with food & training if you keep your head down
View attachment 192234
View attachment 192235
View attachment 192236
View attachment 192238
It should be noted that my hormones & blood markers were in a good spot during this phase too (I’ve shared these in earlier posts).

Today is day one of a brief window of AAS exposure. I did make the most of my time off, as mentioned in my last update,
I was able to progress all of lifts from where I left off at the end of my last AAS cycle.

To mark the beginning of this next phase of my build, here’s one of my first ever check-in photos from a bit over 2.5 years ago. Gaps were filled and then some
View attachment 192233

Sharing because I want you to know that what I’ve achieved so far hasn’t come easily (as is the case for many others here too). When I started I was relatively fresh. Clueless. My coach took a gamble in agreeing to take me on. I’d film countless training videos, only to receive feedback saying that my execution STILL needed work & to try again. Rinse & repeat.
Until ONE DAY I saw a ‘looks good’ reply next to a form video. And not too long thereafter that became the standard response.

Tears were shed. Moments spent stuck in my car out front of the gym, questing my choices. A lot of lessons learned. But never did I let myself become frozen in time by my fear or worry or doubt.

If you take anything away from my log:
be patient, back yourself, do the work even when nobody’s watching, and know that you are capable of doing hard things.

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order (excludes feature products)
https://sassypharma.is

Oh. My. Gosh.

That additional front standing photo really highlights the overall gains you’ve made!! Your symmetry and definition is ELITE

You have achieved so much in that time - really shows your dedication and craft. There’s no faking what you’ve built.
2.5 years is both forever and a short time!

I’m sure that foundational phase was a rollercoaster but it’s served you so well not only in your physical achievements but your knowledge and detail in training!! Worth the pain and tears!!
It’s a nice reminder too of how much work and time it actually takes to get to where we all are in our journeys. We forget to look back sometimes and credit that work when we’re so focused on continuous improvement.
Good on you for taking the time to do that!

I’m so happy for you - and for us at Evo that benefit so much from everything you’ve done and share

 

[Mobster]

Soon to be replacing my sleep supports for @RGSX first-of-it’s-kind Vital Sleep stack - the price point & ingredients absolutely blow the current ‘top’ supp shop/ OTC brands’ sleep formulations out of the water

Post up details

 

[Alice_In_Ironland]

your before and after is impressive sister @Alice_In_Ironland nice to see the gains and you look harder and bigger!

Thank you for the kind words @LevButlerov! size has definitely been added, don’t feel like I’m looking very ‘hard’ right now, but with the primo I should start seeing that happen soon-ish

 

[Alice_In_Ironland]

Great transformation, how you liking RGSX supplements

The Her supplement has been great so far, I do think it’s contributed to my health markers being restored during my recent round of labs. My skin and hair are looking good too. I’m interested to see if it continues to help with these things while I’m using AAS. I’m most keen for the sleep support. How do you find the Men’s health stack? I’m actually considering trying the vital cycle support myself

 

[Alice_In_Ironland]

Differences between now and 2.5 years ago are fantastic. That is a lot of training that has occurred to fundamentally change your entire physical shape. You have also done it in such a way that does not compromise yourself physically as a woman or health wise.
The next steps will, as usual, be required following sister.

Thank you! My health will always come first so I opt to take a ‘minimalist’ approach, even if it takes longer and means I need to leverage training & nutrition better.

 

[Alice_In_Ironland]

What a phenomenal transformation, 2.5 years of hard work and grit have payed dividends.

Thank you I do love the process

 

[Alice_In_Ironland]

Long story short, you went from HOT to SUPER HOT

*sarcastic voice* “oh how good for yoooou!”

Jokes aside, your transformation is incredible. Your frame really filled out very ideally. Very even and balanced.

I don’t often see you from the front, I only ever you from the back (which I don’t think anyone minds )

From the front, you really get a look for how muscular you are. Absolutely incredible!

Haha, what a compliment! Thank you

 

[LevButlerov]

Thank you for the kind words @LevButlerov! size has definitely been added, don’t feel like I’m looking very ‘hard’ right now, but with the primo I should start seeing that happen soon-ish

you look hard actually sister very nice muscle bellies @Alice_In_Ironland