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Female Log Female Recomp and Performance Cycle Log HGH, Retatrutide, Anavar - sponsored by R&D Pharma
- Thread starter Panda22
- Start date
Wow! Great pose photosDay 7 week Five
Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.
Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM conditioning
Sleds
6 push 70kg + start weight (90-100kg est total)
6 pull 60kg + start weight (80-90kg est total)
Loaded back extension machine - pause at top
3x8 91kg
Standing Abductor machine - slow and controlled
3x8 100kg
Saturday 90minutes BJJ
Finished with pull ups (video attached)
Sleep
Good sleep this weekend with some extra!
Feeling
Had a wonderfull weekend with a sleep in today. Also got some time in the ocean which was very restorative!
Had a great weekend of training and eating!
Check in photos below, I’m starting to see a change in shape now. The scales haven’t moved but I can definitely notice some more muscle and slimming.
From next week my training shifts to have more lower body focus. If you hadn’t read previously I had hip surgery last year, my leg and glute mass has taken a dip with my recovery, but now I’m significantly better than before (almost 15 year old injury) and I’m ready to bring them back up
Hope you had a killer weekend Evo fam
Thanks for reading along
View attachment 187368
Another great Update! Very cool that you do BJJ as well! Our male ambassador @Wheelhouse87 is a JJ competitor alsoDay 2 week six
Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.
Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM legs
PM BJJ
Barbell Hip Thrust 4x8 90kg 90sec rest
Front Squat 4x5 70kg (no foot wedge) 90sec rest
Romanian Deadlift 3x8 80kg 90sec rest
Bulgarian Split Squat (glute bias) 3x8each side 25kg db 60sec rest
Seated Ham Curl 3x8 55, 55, 50kg 60sec rest
PM BJJ 90minutes
Water
5L +hydralite
Nutrition
I eat the same meals daily so this is it on repeat.
Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)
Sleep
Getting consistently good sleep
Feeling
Feeling great today! This is officially the midway point in this 12 week cycle
Today was day one of my new training structure with a greater leg focus.
I dropped back on the barbell front squat weight to focus on depth and symmetry without using a foot wedge.
Evening training was fine, I didn’t notice any dip in energy or effort from the heavier morning session.
This evenings BJJ session finished with 200 sit ups (varied) - hopefully my core holds up for tomorrows upper body session
Thanks for reading along!
very good cardio and core workouts.You would be so fit on the mats
A jits SisterAnother great Update! Very cool that you do BJJ as well! Our male ambassador @Wheelhouse87 is a JJ competitor also
You would be so fit on the mats
Day 3 week Six
Cycle
3iu HGH nightly
2mg Reta pinned on Mondays.
600mg L-Carnitine
Supplements: “HER” by RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM Upper
PM BJJ
Pull Ups 4x6
Chest Supported DB Row 3x8 20kg DBs
Lat Pulldown 3x10 50kg (slow and strict)
Push Ups 3x15
Rear Delt Cable Fly 3x15 20,15,15kg
DB Lateral Raise 3x12 10kg DBs
Adductor Machine 3x12 30,25,25kg
PM BJJ 90minutes
Water
5L +hydralite
Nutrition
I eat the same meals daily so this is it on repeat.
Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)
Sleep
Getting consistently good sleep
Feeling
Feeling pretty good today!
Some slight lower glute doms - just enough to let me know I hit the spot!
New upper workout routine today- mainly focused on maintenance of the upper body while I focus on legs.
Adductors are lagging - which is as expected
I’ll keep these exercises it to help bring them up on days that aren’t fatiguing and continue to do rehab based exercises for them (Copenhagen’s, reformer slides, band work).
Cycle
3iu HGH nightly
2mg Reta pinned on Mondays.
600mg L-Carnitine
Supplements: “HER” by RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM Upper
PM BJJ
Pull Ups 4x6
Chest Supported DB Row 3x8 20kg DBs
Lat Pulldown 3x10 50kg (slow and strict)
Push Ups 3x15
Rear Delt Cable Fly 3x15 20,15,15kg
DB Lateral Raise 3x12 10kg DBs
Adductor Machine 3x12 30,25,25kg
PM BJJ 90minutes
Water
5L +hydralite
Nutrition
I eat the same meals daily so this is it on repeat.
Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)
Sleep
Getting consistently good sleep
Feeling
Feeling pretty good today!
Some slight lower glute doms - just enough to let me know I hit the spot!
New upper workout routine today- mainly focused on maintenance of the upper body while I focus on legs.
Adductors are lagging - which is as expected
I’ll keep these exercises it to help bring them up on days that aren’t fatiguing and continue to do rehab based exercises for them (Copenhagen’s, reformer slides, band work).
Another BJJ friend!! We’re growing in numbers around hereA jits Sister
It fixed my back since building my core with inverting under people etc and my cardio went through the roof.Another BJJ friend!! We’re growing in numbers around here
Problem is I also just blew 4 discs in my neck and continued to roll with a few black belt monsters
wasnt my smartest decision
Glute DOMS are a good signDay 3 week Six
Cycle
3iu HGH nightly
2mg Reta pinned on Mondays.
600mg L-Carnitine
Supplements: “HER” by RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM Upper
PM BJJ
Pull Ups 4x6
Chest Supported DB Row 3x8 20kg DBs
Lat Pulldown 3x10 50kg (slow and strict)
Push Ups 3x15
Rear Delt Cable Fly 3x15 20,15,15kg
DB Lateral Raise 3x12 10kg DBs
Adductor Machine 3x12 30,25,25kg
PM BJJ 90minutes
Water
5L +hydralite
Nutrition
I eat the same meals daily so this is it on repeat.
Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)
Sleep
Getting consistently good sleep
Feeling
Feeling pretty good today!
Some slight lower glute doms - just enough to let me know I hit the spot!
New upper workout routine today- mainly focused on maintenance of the upper body while I focus on legs.
Adductors are lagging - which is as expected
I’ll keep these exercises it to help bring them up on days that aren’t fatiguing and continue to do rehab based exercises for them (Copenhagen’s, reformer slides, band work).
Adductor training is a good shout as they make all the other lower exercises get stronger via improved hip stability. What helped grow mine (beyond just the machine) is leg press, followed by leg extensions where you lead the movement by trying to squeeze/ push the adductors in towards each other at the top of each rep (to bring your legs/ the pad up)
I’m meaner than I am fitAnother great Update! Very cool that you do BJJ as well! Our male ambassador @Wheelhouse87 is a JJ competitor also
You would be so fit on the mats
Yet another amazing session on this one. The weight training looks fantastic and you're hitting some good meals as well. @Panda22Day 2 week six
Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.
Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM legs
PM BJJ
Barbell Hip Thrust 4x8 90kg 90sec rest
Front Squat 4x5 70kg (no foot wedge) 90sec rest
Romanian Deadlift 3x8 80kg 90sec rest
Bulgarian Split Squat (glute bias) 3x8each side 25kg db 60sec rest
Seated Ham Curl 3x8 55, 55, 50kg 60sec rest
PM BJJ 90minutes
Water
5L +hydralite
Nutrition
I eat the same meals daily so this is it on repeat.
Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)
Sleep
Getting consistently good sleep
Feeling
Feeling great today! This is officially the midway point in this 12 week cycle
Today was day one of my new training structure with a greater leg focus.
I dropped back on the barbell front squat weight to focus on depth and symmetry without using a foot wedge.
Evening training was fine, I didn’t notice any dip in energy or effort from the heavier morning session.
This evenings BJJ session finished with 200 sit ups (varied) - hopefully my core holds up for tomorrows upper body session
Thanks for reading along!
Thank you! I’ve backed off the weight to focus on strong depth and symmetry and start moving away from using the foot wedge entirely
Oooh thanks for the tip! I’ll make some time to add that in! Are you doing anything specific with your foot positioning on the leg press?Glute DOMS are a good sign
Adductor training is a good shout as they make all the other lower exercises get stronger via improved hip stability. What helped grow mine (beyond just the machine) is leg press, followed by leg extensions where you lead the movement by trying to squeeze/ push the adductors in towards each other at the top of each rep (to bring your legs/ the pad up)
Wow mid-point of a 12-week cycle is exciting. @Panda22 from here you are cruising along. You should notice some better results on the second half hopefully.Day 2 week six
Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.
Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM legs
PM BJJ
Barbell Hip Thrust 4x8 90kg 90sec rest
Front Squat 4x5 70kg (no foot wedge) 90sec rest
Romanian Deadlift 3x8 80kg 90sec rest
Bulgarian Split Squat (glute bias) 3x8each side 25kg db 60sec rest
Seated Ham Curl 3x8 55, 55, 50kg 60sec rest
PM BJJ 90minutes
Water
5L +hydralite
Nutrition
I eat the same meals daily so this is it on repeat.
Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)
Sleep
Getting consistently good sleep
Feeling
Feeling great today! This is officially the midway point in this 12 week cycle
Today was day one of my new training structure with a greater leg focus.
I dropped back on the barbell front squat weight to focus on depth and symmetry without using a foot wedge.
Evening training was fine, I didn’t notice any dip in energy or effort from the heavier morning session.
This evenings BJJ session finished with 200 sit ups (varied) - hopefully my core holds up for tomorrows upper body session
Thanks for reading along!
@Panda22 you can absolutely get a great workout in just 45 minutes. I think a lot of people say they work out an hour or an hour and a half but they spend half the time on their phone or socializing.
Sister, you're one of the most fun logs I can read. I like how you include the different faces and different little things in your posts as well. You're keeping it fun and organized too. I like how you space everything out. @Panda22Day 2 week six
Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.
Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM legs
PM BJJ
Barbell Hip Thrust 4x8 90kg 90sec rest
Front Squat 4x5 70kg (no foot wedge) 90sec rest
Romanian Deadlift 3x8 80kg 90sec rest
Bulgarian Split Squat (glute bias) 3x8each side 25kg db 60sec rest
Seated Ham Curl 3x8 55, 55, 50kg 60sec rest
PM BJJ 90minutes
Water
5L +hydralite
Nutrition
I eat the same meals daily so this is it on repeat.
Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)
Sleep
Getting consistently good sleep
Feeling
Feeling great today! This is officially the midway point in this 12 week cycle
Today was day one of my new training structure with a greater leg focus.
I dropped back on the barbell front squat weight to focus on depth and symmetry without using a foot wedge.
Evening training was fine, I didn’t notice any dip in energy or effort from the heavier morning session.
This evenings BJJ session finished with 200 sit ups (varied) - hopefully my core holds up for tomorrows upper body session
Thanks for reading along!
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
you will be GTG sisterThank you
Thankfully I’ve recovered fine today too
I agree! When you go with intent it’s easy to get through it all at that pace!
Thank you
I try to keep it interesting and relative so that everyone’s engaged enough to follow along! Appreciate you taking the time to read
Day 3 week Six
Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.
600mg L-Carnitine daily
Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM Lower
Plate Loaded Hip Thrust 4x8 90kg
Cable Back Extension (Booty Builder) 3x10 84kg
Walking Lunges (long stride) 3x10es 20kg KBs
Single Leg Ham Curl 3x10 25,30,30kg
Leg Extension 3x10 45,45,40kg
Standing Abductor 2x15 100kg
Water
5L +hydralite
Nutrition
I eat the same meals daily so this is it on repeat.
Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)
Sleep
Getting consistently good sleep
Feeling
I could feel my hard work from Tuesday in today’s second leg day for the week!
Was a good session, it’s always nice to feel the push/burn and know you’re headed in the right direction.
As always Friday is a rest day, Saturday is BJJ only, and I’ll be back here Sunday with my end of week progress check in!
Have an epic weekend fam
Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.
600mg L-Carnitine daily
Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM Lower
Plate Loaded Hip Thrust 4x8 90kg
Cable Back Extension (Booty Builder) 3x10 84kg
Walking Lunges (long stride) 3x10es 20kg KBs
Single Leg Ham Curl 3x10 25,30,30kg
Leg Extension 3x10 45,45,40kg
Standing Abductor 2x15 100kg
Water
5L +hydralite
Nutrition
I eat the same meals daily so this is it on repeat.
Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)
Sleep
Getting consistently good sleep
Feeling
I could feel my hard work from Tuesday in today’s second leg day for the week!
Was a good session, it’s always nice to feel the push/burn and know you’re headed in the right direction.
As always Friday is a rest day, Saturday is BJJ only, and I’ll be back here Sunday with my end of week progress check in!
Have an epic weekend fam
I find wider foot placement, at around mid height on the sled hits adductors (& some quad) the best. At the moment I’ve gone back to low/ narrow foot placement for more quad/ rec femoris bias since my adductors are back on ‘maintenance’ training volume for now
Awesome session to end the week! I know (and love) that booty builder back extension machine you’re talking about, haha. Enjoy the rest day tomorrowDay 3 week Six
Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.
600mg L-Carnitine daily
Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM Lower
Plate Loaded Hip Thrust 4x8 90kg
Cable Back Extension (Booty Builder) 3x10 84kg
Walking Lunges (long stride) 3x10es 20kg KBs
Single Leg Ham Curl 3x10 25,30,30kg
Leg Extension 3x10 45,45,40kg
Standing Abductor 2x15 100kg
Water
5L +hydralite
Nutrition
I eat the same meals daily so this is it on repeat.
Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)
Sleep
Getting consistently good sleep
Feeling
I could feel my hard work from Tuesday in today’s second leg day for the week!
Was a good session, it’s always nice to feel the push/burn and know you’re headed in the right direction.
As always Friday is a rest day, Saturday is BJJ only, and I’ll be back here Sunday with my end of week progress check in!
Have an epic weekend fam
The booty builder!! That’s the one. It sure does hit the spot ha haAwesome session to end the week! I know (and love) that booty builder back extension machine you’re talking about, haha. Enjoy the rest day tomorrow
That booty builder hip thrust is a mean machine too!
I hope they deliver on the name
How is the carnitine going? i've heard it hurts!Day 3 week Six
Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.
600mg L-Carnitine daily
Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM Lower
Plate Loaded Hip Thrust 4x8 90kg
Cable Back Extension (Booty Builder) 3x10 84kg
Walking Lunges (long stride) 3x10es 20kg KBs
Single Leg Ham Curl 3x10 25,30,30kg
Leg Extension 3x10 45,45,40kg
Standing Abductor 2x15 100kg
Water
5L +hydralite
Nutrition
I eat the same meals daily so this is it on repeat.
Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)
Sleep
Getting consistently good sleep
Feeling
I could feel my hard work from Tuesday in today’s second leg day for the week!
Was a good session, it’s always nice to feel the push/burn and know you’re headed in the right direction.
As always Friday is a rest day, Saturday is BJJ only, and I’ll be back here Sunday with my end of week progress check in!
Have an epic weekend fam
Sister, I like that you are an important part of the EVO family on here.Thank you
I try to keep it interesting and relative so that everyone’s engaged enough to follow along! Appreciate you taking the time to read
Yeah I definitely leave my phone at home. A lot of gyms don't even allow you to have phones inside the weight training area.
That is oneDay 3 week Six
Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.
600mg L-Carnitine daily
Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM Lower
Plate Loaded Hip Thrust 4x8 90kg
Cable Back Extension (Booty Builder) 3x10 84kg
Walking Lunges (long stride) 3x10es 20kg KBs
Single Leg Ham Curl 3x10 25,30,30kg
Leg Extension 3x10 45,45,40kg
Standing Abductor 2x15 100kg
Water
5L +hydralite
Nutrition
I eat the same meals daily so this is it on repeat.
Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)
Sleep
Getting consistently good sleep
Feeling
I could feel my hard work from Tuesday in today’s second leg day for the week!
Was a good session, it’s always nice to feel the push/burn and know you’re headed in the right direction.
As always Friday is a rest day, Saturday is BJJ only, and I’ll be back here Sunday with my end of week progress check in!
Have an epic weekend fam
hamstring/ glute cooker of a session sister. Enjoy the rest day, well earned this week 
Haha, yes the BB hip thrust, aka the back breakerThe booty builder!! That’s the one. It sure does hit the spot ha ha
That booty builder hip thrust is a mean machine too!
I hope they deliver on the name
I don’t know why they couldn’t design them to be easier to un-rack 
love/ hate relationship with that one. But it’s my favourite glute drive machine regardless. Doing those two weekly for some time now & they definitely live up to the name!
Pigsy
Veteran Mod
Vet Moderator
UGL OZ VIP
Chairman VIP
EVO VIP
EVO V.I.P.
Aussie Legend
EVO Logger
BodyBuilder
It because there designed by Men hahahahaHaha, yes the BB hip thrust, aka the back breaker
love/ hate relationship with that one. But it’s my favourite glute drive machine regardless. Doing those two weekly for some time now & they definitely live up to the name!
It’s so fine!How is the carnitine going? i've heard it hurts!
The first few goes I did have a left over feeling of having been punched in the glute
Now I have no PIP at all
As far as the actual injecting goes, that’s totally fine - I go slow and make sure the glute is totally relaxed and feel no pain or discomfort at all!
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
strong trainingDay 3 week Six
Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.
600mg L-Carnitine daily
Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM Lower
Plate Loaded Hip Thrust 4x8 90kg
Cable Back Extension (Booty Builder) 3x10 84kg
Walking Lunges (long stride) 3x10es 20kg KBs
Single Leg Ham Curl 3x10 25,30,30kg
Leg Extension 3x10 45,45,40kg
Standing Abductor 2x15 100kg
Water
5L +hydralite
Nutrition
I eat the same meals daily so this is it on repeat.
Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)
Sleep
Getting consistently good sleep
Feeling
I could feel my hard work from Tuesday in today’s second leg day for the week!
Was a good session, it’s always nice to feel the push/burn and know you’re headed in the right direction.
As always Friday is a rest day, Saturday is BJJ only, and I’ll be back here Sunday with my end of week progress check in!
Have an epic weekend fam
love that you have protein high sister impressive! @Panda22 bjj what blet are you now?
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Dreamer @Freki @R.AP
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
Oh wow, I haven’t seen that rule at all gym before but I certainly don’t hate it! I hope their music is good then ha ha.
It’s well earned now ha ha!That is one
Thank you! I feel like I’m onto a good macro breakdown at the moment - my body seems to agree!strong training
bjj what blet are you now?
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Dreamer @Freki @R.AP
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
I’m a black belt
I feel everyone overstates the L Cart, it isnt bad at all, I take 2ml every morning and every now and then I get a bit of pain but nothing badIt’s so fine!
The first few goes I did have a left over feeling of having been punched in the glute
Now I have no PIP at all
As far as the actual injecting goes, that’s totally fine - I go slow and make sure the glute is totally relaxed and feel no pain or discomfort at all!
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
you're winning sisterThank you! I feel like I’m onto a good macro breakdown at the moment - my body seems to agree!
I’m a black belt
@Panda22
gosh, i would be so nervous to try.It’s so fine!
The first few goes I did have a left over feeling of having been punched in the glute
Now I have no PIP at all
As far as the actual injecting goes, that’s totally fine - I go slow and make sure the glute is totally relaxed and feel no pain or discomfort at all!
I'm still being brave with the subq shots
What a fucking unitDay 7 week Five
Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.
Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM conditioning
Sleds
6 push 70kg + start weight (90-100kg est total)
6 pull 60kg + start weight (80-90kg est total)
Loaded back extension machine - pause at top
3x8 91kg
Standing Abductor machine - slow and controlled
3x8 100kg
Saturday 90minutes BJJ
Finished with pull ups (video attached)
Sleep
Good sleep this weekend with some extra!
Feeling
Had a wonderfull weekend with a sleep in today. Also got some time in the ocean which was very restorative!
Had a great weekend of training and eating!
Check in photos below, I’m starting to see a change in shape now. The scales haven’t moved but I can definitely notice some more muscle and slimming.
From next week my training shifts to have more lower body focus. If you hadn’t read previously I had hip surgery last year, my leg and glute mass has taken a dip with my recovery, but now I’m significantly better than before (almost 15 year old injury) and I’m ready to bring them back up
Hope you had a killer weekend Evo fam
Thanks for reading along
View attachment 187368
hows those abs killer.. @R&Dpharma crew representing
Totally fair! But it’s much easier than you think! Obviously only if and when you’re comfortable thoughgosh, i would be so nervous to try.
I'm still being brave with the subq shots
I can always talk you through how I do it if that’s helpful?
A nurse taught me - I’ve been self injecting B12 IM under guidance for many many years
Nice workout! Walking lunges with 20's is hardcore ! Long stride as well! I'm try to figure out if I've seen a cable back extension.Day 3 week Six
Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.
600mg L-Carnitine daily
Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM Lower
Plate Loaded Hip Thrust 4x8 90kg
Cable Back Extension (Booty Builder) 3x10 84kg
Walking Lunges (long stride) 3x10es 20kg KBs
Single Leg Ham Curl 3x10 25,30,30kg
Leg Extension 3x10 45,45,40kg
Standing Abductor 2x15 100kg
Water
5L +hydralite
Nutrition
I eat the same meals daily so this is it on repeat.
Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)
Sleep
Getting consistently good sleep
Feeling
I could feel my hard work from Tuesday in today’s second leg day for the week!
Was a good session, it’s always nice to feel the push/burn and know you’re headed in the right direction.
As always Friday is a rest day, Saturday is BJJ only, and I’ll be back here Sunday with my end of week progress check in!
Have an epic weekend fam
You can always get headphones. Just don't take your phone to play the music.
@Panda22 way to stay consistent! You’re doing greatDay 2 week six
Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.
Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM legs
PM BJJ
Barbell Hip Thrust 4x8 90kg 90sec rest
Front Squat 4x5 70kg (no foot wedge) 90sec rest
Romanian Deadlift 3x8 80kg 90sec rest
Bulgarian Split Squat (glute bias) 3x8each side 25kg db 60sec rest
Seated Ham Curl 3x8 55, 55, 50kg 60sec rest
PM BJJ 90minutes
Water
5L +hydralite
Nutrition
I eat the same meals daily so this is it on repeat.
Daily totals
Calories 2099
Protein 164.5 (31%)
Carbs 198 (38%)
Fats 68 (29%)
Sleep
Getting consistently good sleep
Feeling
Feeling great today! This is officially the midway point in this 12 week cycle
Today was day one of my new training structure with a greater leg focus.
I dropped back on the barbell front squat weight to focus on depth and symmetry without using a foot wedge.
Evening training was fine, I didn’t notice any dip in energy or effort from the heavier morning session.
This evenings BJJ session finished with 200 sit ups (varied) - hopefully my core holds up for tomorrows upper body session
Thanks for reading along!
It felt hard too
certainly put my grip strength to the test. They’re usually hiding with the other booty builder equipment!
Day 7 week Six
Bit of a long one today!
Thanks in advance if you make it to the end
Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.
600mg L-Carnitine daily
Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM conditioning
Sled training
6 push 90 seconds rest
6 pull 90 seconds rest
75kg plates (105kg total weight)
-total weight up across both.
Adductors
3x12 35,30,30kg
Leg extensions (adductor squeezing focus)
3x8 35kg
Leg press (adductor squeeze focus and depth)
3x8 100kg
Saturday BJJ
Gym rehab and some light arm training (pics below)
Water
5L +hydralite
Sleep
Last night I got some very deep sleep and a nice little sleep in
Feeling
I got blood tests done Saturday morning - once the IGF-1 portion of the results come back I’ll post all the results here.
My DHEA is low and has dropped from my last blood test done September 2025.
To try and address this I am going to carb cycle on training days! Below is my adjusted meal plan for the week.
While it’s low - as far as I understand - it shouldn’t be a significant issue given I am recovering well, sleeping well, and maintain a good mood and output. And I am also lower in body fat currently. My cortisol is also fine so there shouldn’t by any compounding issues there.
Carb cycle diet
Bit of a long one today!
Thanks in advance if you make it to the end
Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.
600mg L-Carnitine daily
Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM conditioning
Sled training
6 push 90 seconds rest
6 pull 90 seconds rest
75kg plates (105kg total weight)
-total weight up across both.
Adductors
3x12 35,30,30kg
Leg extensions (adductor squeezing focus)
3x8 35kg
Leg press (adductor squeeze focus and depth)
3x8 100kg
Saturday BJJ
Gym rehab and some light arm training (pics below)
Water
5L +hydralite
Sleep
Last night I got some very deep sleep and a nice little sleep in
Feeling
I got blood tests done Saturday morning - once the IGF-1 portion of the results come back I’ll post all the results here.
My DHEA is low and has dropped from my last blood test done September 2025.
To try and address this I am going to carb cycle on training days! Below is my adjusted meal plan for the week.
While it’s low - as far as I understand - it shouldn’t be a significant issue given I am recovering well, sleeping well, and maintain a good mood and output. And I am also lower in body fat currently. My cortisol is also fine so there shouldn’t by any compounding issues there.
Carb cycle diet
| Day | Training Load | Carb Cycle | Calories | Protein | Carbs | Fat | Meal Times |
| Monday | Rest | Low | 1809 | 31% | 36% | 32% | 11:00 / 14:00 / 20:00 |
| Tuesday | Lower AM + BJJ PM | High | 2132 | 28% | 46% | 26% | 11:00 / 14:00 / 20:00 |
| Wednesday | Upper AM + BJJ PM | Moderate | 2001 | 31% | 41% | 28% | 11:00 / 14:00 / 20:00 |
| Thursday | Lower AM | High | 2132 | 28% | 46% | 26% | 11:00 / 14:00 / 20:00 |
| Friday | Rest | Low | 1809 | 31% | 36% | 32% | 11:00 / 14:00 / 20:00 |
| Saturday | Intense BJJ | Low | 1809 | 31% | 36% | 32% | 11:00 / 14:00 / 20:00 |
| Sunday | Rest | Low | 1809 | 31% | 36% | 32% | 11:00 / 14:00 / 20:00 |
Attachments
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Aussie Legend
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BodyBuilder
Day 7 week Six
Bit of a long one today!
Thanks in advance if you make it to the end
Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.
600mg L-Carnitine daily
Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM conditioning
Sled training
6 push 90 seconds rest
6 pull 90 seconds rest
75kg plates (105kg total weight)
-total weight up across both.
Adductors
3x12 35,30,30kg
Leg extensions (adductor squeezing focus)
3x8 35kg
Leg press (adductor squeeze focus and depth)
3x8 100kg
Saturday BJJ
Gym rehab and some light arm training (pics below)
Water
5L +hydralite
Sleep
Last night I got some very deep sleep and a nice little sleep in
Feeling
I got blood tests done Saturday morning - once the IGF-1 portion of the results come back I’ll post all the results here.
My DHEA is low and has dropped from my last blood test done September 2025.
To try and address this I am going to carb cycle on training days! Below is my adjusted meal plan for the week.
While it’s low - as far as I understand - it shouldn’t be a significant issue given I am recovering well, sleeping well, and maintain a good mood and output. And I am also lower in body fat currently. My cortisol is also fine so there shouldn’t by any compounding issues there.
Carb cycle diet
Day Training Load Carb Cycle Calories Protein Carbs Fat Meal Times Monday Rest Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00 Tuesday Lower AM + BJJ PM High 2132 28% 46% 26% 11:00 / 14:00 / 20:00 Wednesday Upper AM + BJJ PM Moderate 2001 31% 41% 28% 11:00 / 14:00 / 20:00 Thursday Lower AM High 2132 28% 46% 26% 11:00 / 14:00 / 20:00 Friday Rest Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00 Saturday Intense BJJ Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00 Sunday Rest Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00
View attachment 191325
loving the gym pics, looking awesome
Looking leaner and more defined sister. Pretty obvious you are losing body fat routinely these days. Legs are getting really strong, and look it toDay 7 week Six
Bit of a long one today!
Thanks in advance if you make it to the end
Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.
600mg L-Carnitine daily
Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM conditioning
Sled training
6 push 90 seconds rest
6 pull 90 seconds rest
75kg plates (105kg total weight)
-total weight up across both.
Adductors
3x12 35,30,30kg
Leg extensions (adductor squeezing focus)
3x8 35kg
Leg press (adductor squeeze focus and depth)
3x8 100kg
Saturday BJJ
Gym rehab and some light arm training (pics below)
Water
5L +hydralite
Sleep
Last night I got some very deep sleep and a nice little sleep in
Feeling
I got blood tests done Saturday morning - once the IGF-1 portion of the results come back I’ll post all the results here.
My DHEA is low and has dropped from my last blood test done September 2025.
To try and address this I am going to carb cycle on training days! Below is my adjusted meal plan for the week.
While it’s low - as far as I understand - it shouldn’t be a significant issue given I am recovering well, sleeping well, and maintain a good mood and output. And I am also lower in body fat currently. My cortisol is also fine so there shouldn’t by any compounding issues there.
Carb cycle diet
Day Training Load Carb Cycle Calories Protein Carbs Fat Meal Times Monday Rest Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00 Tuesday Lower AM + BJJ PM High 2132 28% 46% 26% 11:00 / 14:00 / 20:00 Wednesday Upper AM + BJJ PM Moderate 2001 31% 41% 28% 11:00 / 14:00 / 20:00 Thursday Lower AM High 2132 28% 46% 26% 11:00 / 14:00 / 20:00 Friday Rest Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00 Saturday Intense BJJ Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00 Sunday Rest Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00
View attachment 191325
View attachment 191326
Love the training pics & admiring the quad & delt linesDay 7 week Six
Bit of a long one today!
Thanks in advance if you make it to the end
Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.
600mg L-Carnitine daily
Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM conditioning
Sled training
6 push 90 seconds rest
6 pull 90 seconds rest
75kg plates (105kg total weight)
-total weight up across both.
Adductors
3x12 35,30,30kg
Leg extensions (adductor squeezing focus)
3x8 35kg
Leg press (adductor squeeze focus and depth)
3x8 100kg
Saturday BJJ
Gym rehab and some light arm training (pics below)
Water
5L +hydralite
Sleep
Last night I got some very deep sleep and a nice little sleep in
Feeling
I got blood tests done Saturday morning - once the IGF-1 portion of the results come back I’ll post all the results here.
My DHEA is low and has dropped from my last blood test done September 2025.
To try and address this I am going to carb cycle on training days! Below is my adjusted meal plan for the week.
While it’s low - as far as I understand - it shouldn’t be a significant issue given I am recovering well, sleeping well, and maintain a good mood and output. And I am also lower in body fat currently. My cortisol is also fine so there shouldn’t by any compounding issues there.
Carb cycle diet
Day Training Load Carb Cycle Calories Protein Carbs Fat Meal Times Monday Rest Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00 Tuesday Lower AM + BJJ PM High 2132 28% 46% 26% 11:00 / 14:00 / 20:00 Wednesday Upper AM + BJJ PM Moderate 2001 31% 41% 28% 11:00 / 14:00 / 20:00 Thursday Lower AM High 2132 28% 46% 26% 11:00 / 14:00 / 20:00 Friday Rest Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00 Saturday Intense BJJ Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00 Sunday Rest Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00
View attachment 191325
View attachment 191326
the dip in DHEA/ hormones can be from low body fat. Typically bounces back when BF levels & calories get to maintenance level 
levels do begin to decline with age though which I’ve noticed in myself
I have seen this occur as well, I dont think it'd be a bad idea to look at supplementing it and see if its a good fit.Love the training pics & admiring the quad & delt lines
We are in the business of optimising our body/physiques/performance after all
Love the training pics & admiring the quad & delt lines
That sounds like the case - both the body fat and my age
I’m hopeful the change in diet across the week will at the very least support more decomposition and stop it from reducing further. If only there was something for the aging….
I’m not across what supplements might be beneficial for it - any tips?
By that i mean supplemental DHEA, it is available in Aus, sometimes hard to find as its a prescription drug.
Essentially your parent hormone that is turned into other sex hormones, estrogen, testosterone etc.
Obviously that depends on your specific circumstances whether its suitable or not for you at this time
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Amazing look on the back and shouldersDay 7 week Six
Bit of a long one today!
Thanks in advance if you make it to the end
Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.
600mg L-Carnitine daily
Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM conditioning
Sled training
6 push 90 seconds rest
6 pull 90 seconds rest
75kg plates (105kg total weight)
-total weight up across both.
Adductors
3x12 35,30,30kg
Leg extensions (adductor squeezing focus)
3x8 35kg
Leg press (adductor squeeze focus and depth)
3x8 100kg
Saturday BJJ
Gym rehab and some light arm training (pics below)
Water
5L +hydralite
Sleep
Last night I got some very deep sleep and a nice little sleep in
Feeling
I got blood tests done Saturday morning - once the IGF-1 portion of the results come back I’ll post all the results here.
My DHEA is low and has dropped from my last blood test done September 2025.
To try and address this I am going to carb cycle on training days! Below is my adjusted meal plan for the week.
While it’s low - as far as I understand - it shouldn’t be a significant issue given I am recovering well, sleeping well, and maintain a good mood and output. And I am also lower in body fat currently. My cortisol is also fine so there shouldn’t by any compounding issues there.
Carb cycle diet
Day Training Load Carb Cycle Calories Protein Carbs Fat Meal Times Monday Rest Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00 Tuesday Lower AM + BJJ PM High 2132 28% 46% 26% 11:00 / 14:00 / 20:00 Wednesday Upper AM + BJJ PM Moderate 2001 31% 41% 28% 11:00 / 14:00 / 20:00 Thursday Lower AM High 2132 28% 46% 26% 11:00 / 14:00 / 20:00 Friday Rest Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00 Saturday Intense BJJ Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00 Sunday Rest Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00
View attachment 191325
View attachment 191326
@Panda22 strong arms you're looking tight sister
@Panda22 you're looking in top shape. Favorite thing is for sure is the back looking extremely ripped and strong. Keep it up.Day 7 week Six
Bit of a long one today!
Thanks in advance if you make it to the end
Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.
600mg L-Carnitine daily
Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM conditioning
Sled training
6 push 90 seconds rest
6 pull 90 seconds rest
75kg plates (105kg total weight)
-total weight up across both.
Adductors
3x12 35,30,30kg
Leg extensions (adductor squeezing focus)
3x8 35kg
Leg press (adductor squeeze focus and depth)
3x8 100kg
Saturday BJJ
Gym rehab and some light arm training (pics below)
Water
5L +hydralite
Sleep
Last night I got some very deep sleep and a nice little sleep in
Feeling
I got blood tests done Saturday morning - once the IGF-1 portion of the results come back I’ll post all the results here.
My DHEA is low and has dropped from my last blood test done September 2025.
To try and address this I am going to carb cycle on training days! Below is my adjusted meal plan for the week.
While it’s low - as far as I understand - it shouldn’t be a significant issue given I am recovering well, sleeping well, and maintain a good mood and output. And I am also lower in body fat currently. My cortisol is also fine so there shouldn’t by any compounding issues there.
Carb cycle diet
Day Training Load Carb Cycle Calories Protein Carbs Fat Meal Times Monday Rest Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00 Tuesday Lower AM + BJJ PM High 2132 28% 46% 26% 11:00 / 14:00 / 20:00 Wednesday Upper AM + BJJ PM Moderate 2001 31% 41% 28% 11:00 / 14:00 / 20:00 Thursday Lower AM High 2132 28% 46% 26% 11:00 / 14:00 / 20:00 Friday Rest Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00 Saturday Intense BJJ Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00 Sunday Rest Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00
View attachment 191325
View attachment 191326
Sister, you looking fantastic. You are in top shape and you looking amazing. @Panda22Day 7 week Six
Bit of a long one today!
Thanks in advance if you make it to the end
Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.
600mg L-Carnitine daily
Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM conditioning
Sled training
6 push 90 seconds rest
6 pull 90 seconds rest
75kg plates (105kg total weight)
-total weight up across both.
Adductors
3x12 35,30,30kg
Leg extensions (adductor squeezing focus)
3x8 35kg
Leg press (adductor squeeze focus and depth)
3x8 100kg
Saturday BJJ
Gym rehab and some light arm training (pics below)
Water
5L +hydralite
Sleep
Last night I got some very deep sleep and a nice little sleep in
Feeling
I got blood tests done Saturday morning - once the IGF-1 portion of the results come back I’ll post all the results here.
My DHEA is low and has dropped from my last blood test done September 2025.
To try and address this I am going to carb cycle on training days! Below is my adjusted meal plan for the week.
While it’s low - as far as I understand - it shouldn’t be a significant issue given I am recovering well, sleeping well, and maintain a good mood and output. And I am also lower in body fat currently. My cortisol is also fine so there shouldn’t by any compounding issues there.
Carb cycle diet
Day Training Load Carb Cycle Calories Protein Carbs Fat Meal Times Monday Rest Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00 Tuesday Lower AM + BJJ PM High 2132 28% 46% 26% 11:00 / 14:00 / 20:00 Wednesday Upper AM + BJJ PM Moderate 2001 31% 41% 28% 11:00 / 14:00 / 20:00 Thursday Lower AM High 2132 28% 46% 26% 11:00 / 14:00 / 20:00 Friday Rest Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00 Saturday Intense BJJ Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00 Sunday Rest Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00
View attachment 191325
View attachment 191326
You definitely look amazing. @Panda22 you're lean and muscular and you look like an absolute unit.Day 7 week Six
Bit of a long one today!
Thanks in advance if you make it to the end
Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.
600mg L-Carnitine daily
Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM conditioning
Sled training
6 push 90 seconds rest
6 pull 90 seconds rest
75kg plates (105kg total weight)
-total weight up across both.
Adductors
3x12 35,30,30kg
Leg extensions (adductor squeezing focus)
3x8 35kg
Leg press (adductor squeeze focus and depth)
3x8 100kg
Saturday BJJ
Gym rehab and some light arm training (pics below)
Water
5L +hydralite
Sleep
Last night I got some very deep sleep and a nice little sleep in
Feeling
I got blood tests done Saturday morning - once the IGF-1 portion of the results come back I’ll post all the results here.
My DHEA is low and has dropped from my last blood test done September 2025.
To try and address this I am going to carb cycle on training days! Below is my adjusted meal plan for the week.
While it’s low - as far as I understand - it shouldn’t be a significant issue given I am recovering well, sleeping well, and maintain a good mood and output. And I am also lower in body fat currently. My cortisol is also fine so there shouldn’t by any compounding issues there.
Carb cycle diet
Day Training Load Carb Cycle Calories Protein Carbs Fat Meal Times Monday Rest Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00 Tuesday Lower AM + BJJ PM High 2132 28% 46% 26% 11:00 / 14:00 / 20:00 Wednesday Upper AM + BJJ PM Moderate 2001 31% 41% 28% 11:00 / 14:00 / 20:00 Thursday Lower AM High 2132 28% 46% 26% 11:00 / 14:00 / 20:00 Friday Rest Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00 Saturday Intense BJJ Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00 Sunday Rest Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00
View attachment 191325
View attachment 191326
@Panda22 I got a lot of respect for you for sure. You look fantastic, absolutely shredded and looking like an absolute beast!Day 7 week Six
Bit of a long one today!
Thanks in advance if you make it to the end
Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.
600mg L-Carnitine daily
Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM conditioning
Sled training
6 push 90 seconds rest
6 pull 90 seconds rest
75kg plates (105kg total weight)
-total weight up across both.
Adductors
3x12 35,30,30kg
Leg extensions (adductor squeezing focus)
3x8 35kg
Leg press (adductor squeeze focus and depth)
3x8 100kg
Saturday BJJ
Gym rehab and some light arm training (pics below)
Water
5L +hydralite
Sleep
Last night I got some very deep sleep and a nice little sleep in
Feeling
I got blood tests done Saturday morning - once the IGF-1 portion of the results come back I’ll post all the results here.
My DHEA is low and has dropped from my last blood test done September 2025.
To try and address this I am going to carb cycle on training days! Below is my adjusted meal plan for the week.
While it’s low - as far as I understand - it shouldn’t be a significant issue given I am recovering well, sleeping well, and maintain a good mood and output. And I am also lower in body fat currently. My cortisol is also fine so there shouldn’t by any compounding issues there.
Carb cycle diet
Day Training Load Carb Cycle Calories Protein Carbs Fat Meal Times Monday Rest Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00 Tuesday Lower AM + BJJ PM High 2132 28% 46% 26% 11:00 / 14:00 / 20:00 Wednesday Upper AM + BJJ PM Moderate 2001 31% 41% 28% 11:00 / 14:00 / 20:00 Thursday Lower AM High 2132 28% 46% 26% 11:00 / 14:00 / 20:00 Friday Rest Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00 Saturday Intense BJJ Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00 Sunday Rest Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00
View attachment 191325
View attachment 191326
You certainly look in shape and absolutely on fire. Keep up the good work; it's impressive. @Panda22Day 7 week Six
Bit of a long one today!
Thanks in advance if you make it to the end
Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.
600mg L-Carnitine daily
Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM conditioning
Sled training
6 push 90 seconds rest
6 pull 90 seconds rest
75kg plates (105kg total weight)
-total weight up across both.
Adductors
3x12 35,30,30kg
Leg extensions (adductor squeezing focus)
3x8 35kg
Leg press (adductor squeeze focus and depth)
3x8 100kg
Saturday BJJ
Gym rehab and some light arm training (pics below)
Water
5L +hydralite
Sleep
Last night I got some very deep sleep and a nice little sleep in
Feeling
I got blood tests done Saturday morning - once the IGF-1 portion of the results come back I’ll post all the results here.
My DHEA is low and has dropped from my last blood test done September 2025.
To try and address this I am going to carb cycle on training days! Below is my adjusted meal plan for the week.
While it’s low - as far as I understand - it shouldn’t be a significant issue given I am recovering well, sleeping well, and maintain a good mood and output. And I am also lower in body fat currently. My cortisol is also fine so there shouldn’t by any compounding issues there.
Carb cycle diet
Day Training Load Carb Cycle Calories Protein Carbs Fat Meal Times Monday Rest Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00 Tuesday Lower AM + BJJ PM High 2132 28% 46% 26% 11:00 / 14:00 / 20:00 Wednesday Upper AM + BJJ PM Moderate 2001 31% 41% 28% 11:00 / 14:00 / 20:00 Thursday Lower AM High 2132 28% 46% 26% 11:00 / 14:00 / 20:00 Friday Rest Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00 Saturday Intense BJJ Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00 Sunday Rest Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00
View attachment 191325
View attachment 191326
Regarding the DHEA, it’s unfortunate that in America it’s just a normal supplement, but in Australia it’s a perscription medicine.Day 7 week Six
Bit of a long one today!
Thanks in advance if you make it to the end
Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.
600mg L-Carnitine daily
Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM conditioning
Sled training
6 push 90 seconds rest
6 pull 90 seconds rest
75kg plates (105kg total weight)
-total weight up across both.
Adductors
3x12 35,30,30kg
Leg extensions (adductor squeezing focus)
3x8 35kg
Leg press (adductor squeeze focus and depth)
3x8 100kg
Saturday BJJ
Gym rehab and some light arm training (pics below)
Water
5L +hydralite
Sleep
Last night I got some very deep sleep and a nice little sleep in
Feeling
I got blood tests done Saturday morning - once the IGF-1 portion of the results come back I’ll post all the results here.
My DHEA is low and has dropped from my last blood test done September 2025.
To try and address this I am going to carb cycle on training days! Below is my adjusted meal plan for the week.
While it’s low - as far as I understand - it shouldn’t be a significant issue given I am recovering well, sleeping well, and maintain a good mood and output. And I am also lower in body fat currently. My cortisol is also fine so there shouldn’t by any compounding issues there.
Carb cycle diet
Day Training Load Carb Cycle Calories Protein Carbs Fat Meal Times Monday Rest Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00 Tuesday Lower AM + BJJ PM High 2132 28% 46% 26% 11:00 / 14:00 / 20:00 Wednesday Upper AM + BJJ PM Moderate 2001 31% 41% 28% 11:00 / 14:00 / 20:00 Thursday Lower AM High 2132 28% 46% 26% 11:00 / 14:00 / 20:00 Friday Rest Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00 Saturday Intense BJJ Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00 Sunday Rest Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00
View attachment 191325
View attachment 191326
It’s also annoyingly hard to get hold of here. The only place I have been able to find it, doesn’t have anything to suggest it’s purity.
None of the vendors really have any interest in stocking it (or pregnenolone) which are both pretty important things for women of our…calibre (not age, we ARENT OLD!)
Ahhh gotcha!
I’m going to see if a change in my diet structure can make improvements as a first go - but keeping this in the back pocket if it’s a trending issue
Thank you
it’s always nice when the outside reflects the hard work Thanks - a little advice I took from @Alice_In_Ironland to help get the adductors up to speed!!
That’s right - our calibre!!
So funny we have different access! From the little I read about it I’m unsure why it’s so restricted for us.
If my results persist after a few adjustments I might seek some medical advice. No reason I should accept “old”
Day 2 week Seven
Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.
600mg L-Carnitine daily
Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM Legs
PM BJJ
PM - BJJ 90minutes
Water
5L +hydralite
Nutrition
Sleep
I get really good and restful sleep - but some nights are harder for me to fall asleep than others - usually Sunday night (classic, I know!) and nights when my CNS has been overloaded from double training and potentially stressful days at work.
I’m super excited to try the new @RGSX Sleep support range - I know it’s going to be a great tool for me for the nights where I know my sleep and ability to fall asleep isn’t optimal!
Look out for RGSX vital sleep support!
Feeling
I got my blood results back and while everything is quite positive - my DHEA and IGF1 levels aren’t quite where I want them to be.
I’ve discussed this with the @R&Dpharma team @willipede @Allupfromhere @Doctakay @Jigglybuff @Oracle911 @FluffyBunny (I hope I got the whole team!) and have concluded that my current body fat levels and a couple of other compounding factors have contributed to this. There are a couple of levers I’m going to pull to see if I can impact those metrics (carb cycling, moving to am pinning, breaking fast on heavy training days) - however I’m not rely on those numbers alone as indication of my results.
While those numbers are where I want them YET, my results from R&D HGH has been undeniable.
My rest and recovery has exceeded my expectations and is allowing me to push harder in my training.
My hair skin and nails have all improved, I no longer have dark under eye tones, I’m having to clip my nails frequently due to the fast growth, and I’m noticing some new hair coming in at a faster rate than previously.
I’m also having great fat mobilisation and recomposition happening at a faster rate than expected.
So all in all - I’m ecstatic with the results I’m seeing for R&D products
If you’re looking to maximise your results with @R&Dpharma make sure to use Panda10 in your message to receive 10% off your order!
Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.
600mg L-Carnitine daily
Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM Legs
PM BJJ
Barbell Hip Thrust | 4x8 100kg | 90 seconds rest |
Front Squat | 2x70kg 2x 75kg | 90 seconds rest |
Romanian Deadlift | 3x6 80kg | 90 seconds rest |
Bulgarian Split Squat (glute bias) | 3x8 25kg | 60 seconds rest |
Seated/Lying Ham Curl | 3x8 55kg | 60 seconds rest |
PM - BJJ 90minutes
Water
5L +hydralite
Nutrition
| Day | Training Load | Carb Cycle | Calories | Protein | Carbs | Fat | Meal Times |
| Monday | Rest | Low | 1809 | 31% | 36% | 32% | 11:00 / 14:00 / 20:00 |
| Tuesday | Lower AM + BJJ PM | High | 2132 | 28% | 46% | 26% | 11:00 / 14:00 / 20:00 |
Sleep
I get really good and restful sleep - but some nights are harder for me to fall asleep than others - usually Sunday night (classic, I know!) and nights when my CNS has been overloaded from double training and potentially stressful days at work.
I’m super excited to try the new @RGSX Sleep support range - I know it’s going to be a great tool for me for the nights where I know my sleep and ability to fall asleep isn’t optimal!
Look out for RGSX vital sleep support!
Feeling
I got my blood results back and while everything is quite positive - my DHEA and IGF1 levels aren’t quite where I want them to be.
I’ve discussed this with the @R&Dpharma team @willipede @Allupfromhere @Doctakay @Jigglybuff @Oracle911 @FluffyBunny (I hope I got the whole team!) and have concluded that my current body fat levels and a couple of other compounding factors have contributed to this. There are a couple of levers I’m going to pull to see if I can impact those metrics (carb cycling, moving to am pinning, breaking fast on heavy training days) - however I’m not rely on those numbers alone as indication of my results.
While those numbers are where I want them YET, my results from R&D HGH has been undeniable.
My rest and recovery has exceeded my expectations and is allowing me to push harder in my training.
My hair skin and nails have all improved, I no longer have dark under eye tones, I’m having to clip my nails frequently due to the fast growth, and I’m noticing some new hair coming in at a faster rate than previously.
I’m also having great fat mobilisation and recomposition happening at a faster rate than expected.
So all in all - I’m ecstatic with the results I’m seeing for R&D products
If you’re looking to maximise your results with @R&Dpharma make sure to use Panda10 in your message to receive 10% off your order!
EVO sister is in da house!Thank you
Vital sleep support should hopefully be sent this Friday to our female ambassadors that do us proud every weekDay 2 week Seven
Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.
600mg L-Carnitine daily
Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM Legs
PM BJJ
Barbell Hip Thrust
4x8 100kg
90 seconds rest
Front Squat
2x70kg 2x 75kg
90 seconds rest
Romanian Deadlift
3x6 80kg
90 seconds rest
Bulgarian Split Squat (glute bias)
3x8 25kg
60 seconds rest
Seated/Lying Ham Curl
3x8 55kg
60 seconds rest
PM - BJJ 90minutes
Water
5L +hydralite
Nutrition
Day Training Load Carb Cycle Calories Protein Carbs Fat Meal Times Monday Rest Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00 Tuesday Lower AM + BJJ PM High 2132 28% 46% 26% 11:00 / 14:00 / 20:00
Sleep
I get really good and restful sleep - but some nights are harder for me to fall asleep than others - usually Sunday night (classic, I know!) and nights when my CNS has been overloaded from double training and potentially stressful days at work.
I’m super excited to try the new @RGSX Sleep support range - I know it’s going to be a great tool for me for the nights where I know my sleep and ability to fall asleep isn’t optimal!
Look out for RGSX vital sleep support!
Feeling
I got my blood results back and while everything is quite positive - my DHEA and IGF1 levels aren’t quite where I want them to be.
I’ve discussed this with the @R&Dpharma team @willipede @Allupfromhere @Doctakay @Jigglybuff @Oracle911 @FluffyBunny (I hope I got the whole team!) and have concluded that my current body fat levels and a couple of other compounding factors have contributed to this. There are a couple of levers I’m going to pull to see if I can impact those metrics (carb cycling, moving to am pinning, breaking fast on heavy training days) - however I’m not rely on those numbers alone as indication of my results.
While those numbers are where I want them YET, my results from R&D HGH has been undeniable.
My rest and recovery has exceeded my expectations and is allowing me to push harder in my training.
My hair skin and nails have all improved, I no longer have dark under eye tones, I’m having to clip my nails frequently due to the fast growth, and I’m noticing some new hair coming in at a faster rate than previously.
I’m also having great fat mobilisation and recomposition happening at a faster rate than expected.
So all in all - I’m ecstatic with the results I’m seeing for R&D products
If you’re looking to maximise your results with @R&Dpharma make sure to use Panda10 in your message to receive 10% off your order!
couldn't do it with you
That is very important and the reason why a lot of people quit the gym: they just don't see the fruits of their labor fast enough.Thank you
I think its because its technically a hormone, but im not sure.That’s right - our calibre!!
So funny we have different access! From the little I read about it I’m unsure why it’s so restricted for us.
If my results persist after a few adjustments I might seek some medical advice. No reason I should accept “old”
The boys get a million different options for online TRT clinics and we get NOTHING!
The medical industry screws us! @Iron_rose1 was told she needed 50k of plastic surgery. Um, excuse me?
Great update. Love that the R&D Evo Fam get together to discuss and assist with getting the right advice utilised.Day 2 week Seven
Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.
600mg L-Carnitine daily
Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM Legs
PM BJJ
Barbell Hip Thrust
4x8 100kg
90 seconds rest
Front Squat
2x70kg 2x 75kg
90 seconds rest
Romanian Deadlift
3x6 80kg
90 seconds rest
Bulgarian Split Squat (glute bias)
3x8 25kg
60 seconds rest
Seated/Lying Ham Curl
3x8 55kg
60 seconds rest
PM - BJJ 90minutes
Water
5L +hydralite
Nutrition
Day Training Load Carb Cycle Calories Protein Carbs Fat Meal Times Monday Rest Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00 Tuesday Lower AM + BJJ PM High 2132 28% 46% 26% 11:00 / 14:00 / 20:00
Sleep
I get really good and restful sleep - but some nights are harder for me to fall asleep than others - usually Sunday night (classic, I know!) and nights when my CNS has been overloaded from double training and potentially stressful days at work.
I’m super excited to try the new @RGSX Sleep support range - I know it’s going to be a great tool for me for the nights where I know my sleep and ability to fall asleep isn’t optimal!
Look out for RGSX vital sleep support!
Feeling
I got my blood results back and while everything is quite positive - my DHEA and IGF1 levels aren’t quite where I want them to be.
I’ve discussed this with the @R&Dpharma team @willipede @Allupfromhere @Doctakay @Jigglybuff @Oracle911 @FluffyBunny (I hope I got the whole team!) and have concluded that my current body fat levels and a couple of other compounding factors have contributed to this. There are a couple of levers I’m going to pull to see if I can impact those metrics (carb cycling, moving to am pinning, breaking fast on heavy training days) - however I’m not rely on those numbers alone as indication of my results.
While those numbers are where I want them YET, my results from R&D HGH has been undeniable.
My rest and recovery has exceeded my expectations and is allowing me to push harder in my training.
My hair skin and nails have all improved, I no longer have dark under eye tones, I’m having to clip my nails frequently due to the fast growth, and I’m noticing some new hair coming in at a faster rate than previously.
I’m also having great fat mobilisation and recomposition happening at a faster rate than expected.
So all in all - I’m ecstatic with the results I’m seeing for R&D products
If you’re looking to maximise your results with @R&Dpharma make sure to use Panda10 in your message to receive 10% off your order!
Moved the front Squat up a notch and the RDLs are really strong.
Dialling in nicely sister
Hahah I know and funny thing is I am from thay field
The problem is some clinician have good morals and ethics, dont wanna rip patients off etc but the hands are tied or judgement is blinded by the therapeutic guidelines
Amazing log Panda. So detailed. Love it.
LevButlerov
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Heard you on the podcast listening to hip issue now wow @Panda22
Hope you find it interesting while you work
RDLs and BB hip thrusts getting heavy nowDay 2 week Seven
Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.
600mg L-Carnitine daily
Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM Legs
PM BJJ
Barbell Hip Thrust
4x8 100kg
90 seconds rest
Front Squat
2x70kg 2x 75kg
90 seconds rest
Romanian Deadlift
3x6 80kg
90 seconds rest
Bulgarian Split Squat (glute bias)
3x8 25kg
60 seconds rest
Seated/Lying Ham Curl
3x8 55kg
60 seconds rest
PM - BJJ 90minutes
Water
5L +hydralite
Nutrition
Day Training Load Carb Cycle Calories Protein Carbs Fat Meal Times Monday Rest Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00 Tuesday Lower AM + BJJ PM High 2132 28% 46% 26% 11:00 / 14:00 / 20:00
Sleep
I get really good and restful sleep - but some nights are harder for me to fall asleep than others - usually Sunday night (classic, I know!) and nights when my CNS has been overloaded from double training and potentially stressful days at work.
I’m super excited to try the new @RGSX Sleep support range - I know it’s going to be a great tool for me for the nights where I know my sleep and ability to fall asleep isn’t optimal!
Look out for RGSX vital sleep support!
Feeling
I got my blood results back and while everything is quite positive - my DHEA and IGF1 levels aren’t quite where I want them to be.
I’ve discussed this with the @R&Dpharma team @willipede @Allupfromhere @Doctakay @Jigglybuff @Oracle911 @FluffyBunny (I hope I got the whole team!) and have concluded that my current body fat levels and a couple of other compounding factors have contributed to this. There are a couple of levers I’m going to pull to see if I can impact those metrics (carb cycling, moving to am pinning, breaking fast on heavy training days) - however I’m not rely on those numbers alone as indication of my results.
While those numbers are where I want them YET, my results from R&D HGH has been undeniable.
My rest and recovery has exceeded my expectations and is allowing me to push harder in my training.
My hair skin and nails have all improved, I no longer have dark under eye tones, I’m having to clip my nails frequently due to the fast growth, and I’m noticing some new hair coming in at a faster rate than previously.
I’m also having great fat mobilisation and recomposition happening at a faster rate than expected.
So all in all - I’m ecstatic with the results I’m seeing for R&D products
If you’re looking to maximise your results with @R&Dpharma make sure to use Panda10 in your message to receive 10% off your order!
4 working sets look at you go! Love how you start the session with the hip thrusts too - get the psychologically hardest exercise out of the way, and then enjoy the remainder of the session
Wow 50k - I’d want a Kardashian level facelift for that money - although I’m sure theirs costs even more than thatHahah I know and funny thing is I am from thay field
The problem is some clinician have good morals and ethics, dont wanna rip patients off etc but the hands are tied or judgement is blinded by the therapeutic guidelines
Amazing log Panda. So detailed. Love it.
I’ll stick to HGH and GHKCU Thank you! It’s so awesome to have a team of amazing people with a wealth of their own knowledge to talk with.Great update. Love that the R&D Evo Fam get together to discuss and assist with getting the right advice utilised.
Moved the front Squat up a notch and the RDLs are really strong.
Dialling in nicely sister
75kg with no foot wedge! I think the adductor work is helping me move away from using that - hopefully I’ll be back up to the 90kg front squats soon without the wedge
I’ll take any psychological tricks I can to smash a session! I could backwards for the same reason in setsRDLs and BB hip thrusts getting heavy now
Love how you start the session with the hip thrusts too - get the psychologically hardest exercise out of the way, and then enjoy the remainder of the session
I have noticed placing it immediately before the front squats has been good too for extra warmed up hips!
It was less than ideal ha haHeard you on the podcast listening to hip issue now wow @Panda22
but that didn’t stop me
Pigsy
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Chairman VIP
EVO VIP
EVO V.I.P.
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EVO Logger
BodyBuilder
I enjoyed very much. Thank you so much for sharing your story.
Hope you find it interesting while you work
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
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listened to your podcast sisterIt was less than ideal ha ha
amazing feedback @Panda22 loved your drive and your discussion of IF! thank you!you've been upgraded to VIP podcast, sorry sister it still says "trusted brother" we haven't created a new one yet waiting on IT
https://www.evolutionary.org/evolutionary-org-662-interview-with-evo-sister-panda22/
this is the @Iron_rose1 Log @stevesmi @Mobster mentioned on the podcast, she has an amazing log!
https://www.evolutionary.org/forums/threads/optirip-10-retatrutide-female-journal.108514/
Great podcast!
Ahh that’s so cool, thank you!listened to your podcast sister
you've been upgraded to VIP podcast, sorry sister it still says "trusted brother" we haven't created a new one yet waiting on IT
https://www.evolutionary.org/evolutionary-org-662-interview-with-evo-sister-panda22/
this is the @Iron_rose1 Log @stevesmi @Mobster mentioned on the podcast, she has an amazing log!
https://www.evolutionary.org/forums/threads/optirip-10-retatrutide-female-journal.108514/
I’m more than happy to be a trusted brother ha ha
Day 3 week Seven
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
600mg L-Carnitine daily
Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM Upper (maintenance)
PM BJJ
PM - BJJ 90minutes
Water
5L +hydralite
Nutrition
Sleep
I get really good and restful sleep - but some nights are harder for me to fall asleep than others - usually Sunday night (classic, I know!) and nights when my CNS has been overloaded from double training and potentially stressful days at work.
I’m super excited to try the new RGSX Sleep support range - I know it’s going to be a great tool for me for the nights where I know my sleep and ability to fall asleep isn’t optimal!
Look out for RGSX vital sleep support!
Feeling
I’m adjusting to the carb cycling this week - I thought going into this week the high carb days would be a struggle but so far it’s been pretty good! I’m using a mix of High/Low/moderate days to align to training and rest days which over the course of the week averages out my calories and macros to where I had them in the first 6 weeks (roughly a 40%carbs/30/30 split.
I’ve also switched to morning pinning of HGH and am so far tolerating that well - no water retention/bloating issues and my sleep is still very restorative!
If you’re looking to maximise your results with @R&Dpharma make sure to use Panda10 in your message to receive 10% off your order!
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
600mg L-Carnitine daily
Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM Upper (maintenance)
PM BJJ
| Pull Ups | 4x6 | 60 seconds rest |
| Chest Supported DB Row | 20kg dbs | 60 seconds rest |
| Lat Pulldown | 50kg | 60 seconds rest |
| Push Ups | 3x15 | 60 seconds rest |
| Rear Delt Cable Fly | 3x12 15kg | 60 seconds rest |
| DB Lateral Raise | 3x12 10kg dbs | 60 seconds rest |
| Adductor Machine | 3x12 30 | 60 seconds rest |
PM - BJJ 90minutes
Water
5L +hydralite
Nutrition
Day | Training Load | Carb Cycle | Calories | Protein | Carbs | Fat | Meal Times |
Wednesday | Upper AM + BJJ PM | Moderate | 2001 | 31% | 41% | 28% | 11:00 / 14:00 / 20:00 |
Sleep
I get really good and restful sleep - but some nights are harder for me to fall asleep than others - usually Sunday night (classic, I know!) and nights when my CNS has been overloaded from double training and potentially stressful days at work.
I’m super excited to try the new RGSX Sleep support range - I know it’s going to be a great tool for me for the nights where I know my sleep and ability to fall asleep isn’t optimal!
Look out for RGSX vital sleep support!
Feeling
I’m adjusting to the carb cycling this week - I thought going into this week the high carb days would be a struggle but so far it’s been pretty good! I’m using a mix of High/Low/moderate days to align to training and rest days which over the course of the week averages out my calories and macros to where I had them in the first 6 weeks (roughly a 40%carbs/30/30 split.
I’ve also switched to morning pinning of HGH and am so far tolerating that well - no water retention/bloating issues and my sleep is still very restorative!
If you’re looking to maximise your results with @R&Dpharma make sure to use Panda10 in your message to receive 10% off your order!
@Panda22 very nice training and great pics. The physique is looking awesome.Day 7 week Six
Bit of a long one today!
Thanks in advance if you make it to the end
Cycle sponsored by @R&Dpharma
3iu HGH nightly
2mg Reta pinned on Mondays.
600mg L-Carnitine daily
Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM conditioning
Sled training
6 push 90 seconds rest
6 pull 90 seconds rest
75kg plates (105kg total weight)
-total weight up across both.
Adductors
3x12 35,30,30kg
Leg extensions (adductor squeezing focus)
3x8 35kg
Leg press (adductor squeeze focus and depth)
3x8 100kg
Saturday BJJ
Gym rehab and some light arm training (pics below)
Water
5L +hydralite
Sleep
Last night I got some very deep sleep and a nice little sleep in
Feeling
I got blood tests done Saturday morning - once the IGF-1 portion of the results come back I’ll post all the results here.
My DHEA is low and has dropped from my last blood test done September 2025.
To try and address this I am going to carb cycle on training days! Below is my adjusted meal plan for the week.
While it’s low - as far as I understand - it shouldn’t be a significant issue given I am recovering well, sleeping well, and maintain a good mood and output. And I am also lower in body fat currently. My cortisol is also fine so there shouldn’t by any compounding issues there.
Carb cycle diet
Day Training Load Carb Cycle Calories Protein Carbs Fat Meal Times Monday Rest Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00 Tuesday Lower AM + BJJ PM High 2132 28% 46% 26% 11:00 / 14:00 / 20:00 Wednesday Upper AM + BJJ PM Moderate 2001 31% 41% 28% 11:00 / 14:00 / 20:00 Thursday Lower AM High 2132 28% 46% 26% 11:00 / 14:00 / 20:00 Friday Rest Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00 Saturday Intense BJJ Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00 Sunday Rest Low 1809 31% 36% 32% 11:00 / 14:00 / 20:00
View attachment 191325
View attachment 191326
Nice update
Those are heavy DB lateral raises! I use my HGH in the morning too vs the evening
The CNS overstimulation happens to me too if I train legs later in the day. Do you take the L-car in the morning? I recall when I used to take it too late in the day that it would also disrupt my sleep
Yeah I sure do! Usually everything around 5:30am each day. I don’t think I’ve noticed any disruption from it yet - but I’ll pay attention now for anything outside of the usual!Those are heavy DB lateral raises! I use my HGH in the morning too vs the evening
The CNS overstimulation happens to me too if I train legs later in the day. Do you take the L-car in the morning? I recall when I used to take it too late in the day that it would also disrupt my sleep
No wonder your back looks looks so good. 50kg pulldowns with great form (we are sure you do)
Your sleep range has been posted yesterday
If I did that I might crash my truck falling asleep
. When I had time on my hands I would take 1iu after a heavy workout and then go shower, eat some meat, and take a nap. But of everything I tried, right before bed or in the middle of the night were my preferred dosing schedules
LevButlerov
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We are working on the Trusted Sister changeAhh that’s so cool, thank you!
I’m more than happy to be a trusted brother ha ha
sorry sister we weren't equipped for it IT working on it @Panda22
LevButlerov
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happy to see you have good sleep sister thats #1
@Panda22 good macros too my fav is your push ups and pull ups those are the WIN!!!
You got it! Those are lighter and stricter so I don’t gas out on the pull upsNo wonder your back looks looks so good. 50kg pulldowns with great form (we are sure you do)
Your sleep range has been posted yesterday
I’m the most excited to try this range
Some beautiful transitional movementshappy to see you have good sleep sister thats #1
my fav is your push ups and pull ups those are the WIN!!!
LevButlerov
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very beautiful sisterSome beautiful transitional movements
Day 4 week Seven
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
600mg L-Carnitine daily
Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM Lower
PM BJJ
PM - BJJ 90minutes
Tonight was more “camp” style training
10 rounds of 6 minutes after the warm up.
Water
5L +hydralite - I think I hit closer to 6/7 today with 2 intense training sessions
Nutrition
Sleep
RGSX sleep support is en route and I could not be more excited! My sleep is about the level up thanks to @RGSX
Feeling
Feeling good today - hopefully tomorrow I still feel that way after a really intense day of training! I don’t usually train 3 nights of jiu jitsu in a row (on top of 3 gym sessions on those days) but wanted to do the intense session tonight. I’m looking forward now to a rest day tomorrow!
Morning HGH pinning is going well, no sides from switching to AM from PM pinning.
As always I’ll check back in with you all Sunday for the usual end of week check in shots.
Have an epic weekend fam
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
600mg L-Carnitine daily
Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM Lower
PM BJJ
| Plate Loaded Hip Thrust | 4x8 90kg plates | 90 seconds rest |
| Cable Back Extension (Booty Builder) | 3x10 84kg | 60 seconds rest |
| Walking Lunges (long stride) | 3x10 es 20kg dbs | 60 seconds rest |
| Single Leg Ham Curl | 3x10 30kg | 60 seconds rest |
| Leg Extension | 3x10 45kg | 60 seconds rest |
| Standing Abductor | 2x15 100kg | 60 seconds rest |
PM - BJJ 90minutes
Tonight was more “camp” style training
10 rounds of 6 minutes after the warm up.
Water
5L +hydralite - I think I hit closer to 6/7 today with 2 intense training sessions
Nutrition
Thursday | Lower AM BJJ PM | High | 2132 | 28% | 46% | 26% | 11:00 / 14:00 / 20:00 |
Sleep
RGSX sleep support is en route and I could not be more excited! My sleep is about the level up
thanks to @RGSX Feeling
Feeling good today - hopefully tomorrow I still feel that way after a really intense day of training! I don’t usually train 3 nights of jiu jitsu in a row (on top of 3 gym sessions on those days) but wanted to do the intense session tonight. I’m looking forward now to a rest day tomorrow!
Morning HGH pinning is going well, no sides from switching to AM from PM pinning.
As always I’ll check back in with you all Sunday for the usual end of week check in shots.
Have an epic weekend fam
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
@Panda22 the sleep looks fantastic. And also the supplement you're using seems like it's helping. That's good. Hopefully you can get some deep sleep going forward.
That is some serious hydration! Awesome work!Day 4 week Seven
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
600mg L-Carnitine daily
Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM Lower
PM BJJ
Plate Loaded Hip Thrust
4x8 90kg plates
90 seconds rest
Cable Back Extension (Booty Builder)
3x10 84kg
60 seconds rest
Walking Lunges (long stride)
3x10 es 20kg dbs
60 seconds rest
Single Leg Ham Curl
3x10 30kg
60 seconds rest
Leg Extension
3x10 45kg
60 seconds rest
Standing Abductor
2x15 100kg
60 seconds rest
PM - BJJ 90minutes
Tonight was more “camp” style training
10 rounds of 6 minutes after the warm up.
Water
5L +hydralite - I think I hit closer to 6/7 today with 2 intense training sessions
Nutrition
Thursday
Lower AM
BJJ
PM
High
2132
28%
46%
26%
11:00 / 14:00 / 20:00
Sleep
RGSX sleep support is en route and I could not be more excited! My sleep is about the level up
Feeling
Feeling good today - hopefully tomorrow I still feel that way after a really intense day of training! I don’t usually train 3 nights of jiu jitsu in a row (on top of 3 gym sessions on those days) but wanted to do the intense session tonight. I’m looking forward now to a rest day tomorrow!
Morning HGH pinning is going well, no sides from switching to AM from PM pinning.
As always I’ll check back in with you all Sunday for the usual end of week check in shots.
Have an epic weekend fam
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
Sometimes busy days you forget how important it is, great to see you hitting targets
Sister, you look fantastic on this update. Lots of good things happening. I got a lot of love and respect for the different information that you post. It's very unique compared to other logs. @Panda22
Really glad that you have this long ago and you're helping a lot of females out there. @Panda22 good to see how you are implementing the growth hormone and the reta and you're doing them at pretty good dosages too.
@Panda22 the training does look sensational. Keep up the good work. We want to see you continue to kill this.
Always enjoy seeing your updates. It's a very thorough one. Also on the carb front sometimes higher carbs work really well for people so if it does then make sure that you are not being shy to stick to that. @Panda22
Nice session sister. Serious glute work going on thereDay 4 week Seven
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
600mg L-Carnitine daily
Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM Lower
PM BJJ
Plate Loaded Hip Thrust
4x8 90kg plates
90 seconds rest
Cable Back Extension (Booty Builder)
3x10 84kg
60 seconds rest
Walking Lunges (long stride)
3x10 es 20kg dbs
60 seconds rest
Single Leg Ham Curl
3x10 30kg
60 seconds rest
Leg Extension
3x10 45kg
60 seconds rest
Standing Abductor
2x15 100kg
60 seconds rest
PM - BJJ 90minutes
Tonight was more “camp” style training
10 rounds of 6 minutes after the warm up.
Water
5L +hydralite - I think I hit closer to 6/7 today with 2 intense training sessions
Nutrition
Thursday
Lower AM
BJJ
PM
High
2132
28%
46%
26%
11:00 / 14:00 / 20:00
Sleep
RGSX sleep support is en route and I could not be more excited! My sleep is about the level up
Feeling
Feeling good today - hopefully tomorrow I still feel that way after a really intense day of training! I don’t usually train 3 nights of jiu jitsu in a row (on top of 3 gym sessions on those days) but wanted to do the intense session tonight. I’m looking forward now to a rest day tomorrow!
Morning HGH pinning is going well, no sides from switching to AM from PM pinning.
As always I’ll check back in with you all Sunday for the usual end of week check in shots.
Have an epic weekend fam
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
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strong day sisterDay 4 week Seven
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
600mg L-Carnitine daily
Supplements: “HER” by @RGSX
collagen protein, vitamin c, psyllium husk, cinnamon.
Training focus
AM Lower
PM BJJ
Plate Loaded Hip Thrust
4x8 90kg plates
90 seconds rest
Cable Back Extension (Booty Builder)
3x10 84kg
60 seconds rest
Walking Lunges (long stride)
3x10 es 20kg dbs
60 seconds rest
Single Leg Ham Curl
3x10 30kg
60 seconds rest
Leg Extension
3x10 45kg
60 seconds rest
Standing Abductor
2x15 100kg
60 seconds rest
PM - BJJ 90minutes
Tonight was more “camp” style training
10 rounds of 6 minutes after the warm up.
Water
5L +hydralite - I think I hit closer to 6/7 today with 2 intense training sessions
Nutrition
Thursday
Lower AM
BJJ
PM
High
2132
28%
46%
26%
11:00 / 14:00 / 20:00
Sleep
RGSX sleep support is en route and I could not be more excited! My sleep is about the level up
Feeling
Feeling good today - hopefully tomorrow I still feel that way after a really intense day of training! I don’t usually train 3 nights of jiu jitsu in a row (on top of 3 gym sessions on those days) but wanted to do the intense session tonight. I’m looking forward now to a rest day tomorrow!
Morning HGH pinning is going well, no sides from switching to AM from PM pinning.
As always I’ll check back in with you all Sunday for the usual end of week check in shots.
Have an epic weekend fam
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
feeling good is a good day @Panda22 noticed you have macros in % what amounts we talking about? walking lunges, those are brutal!
@Panda22 I would pin my Hgh at night. Seemed to help me with my sleep and not mess with my haves so much.
Thank you!
I’m still adjusting to it - at first it was a little harder to get all the carbs in but now I seem to be tolerating it well!
I’ll update them with the grams!strong day sister
walking lunges, those are brutal!
I was pinning in the evening - I’ve only now switched to morning to see if I can get more out of it and raise my IGF1 further (with some other changes to support)
