Approved Log Testosterone EQ HGH BPc157 Retatrutide Mots-C Cycle Log

[Doctakay]

Loving the workouts bro. You are really pushing them hard now. Hope that shoulder has sorted it with physio assist. Still looking like a fucking beast legend

Thankyou Brother The physio is going into the routine. Get it nice and warm.

 

[Shakey]

Workout Thursday 26/2/2026
Got to the gym a little late again.
Still feeling the small pinch in the shoulder and dont wanna aggrevate it.

Luckily Mel was there today and she's a physio. She spent some time with me and showed me how to treat the shoulder with banded tension and it gave a fair whack of relief. God bless u Mel

Preworkout
200mg Caffeine
6mg Superdrol Inj.

Intraworkout
Intrawar Aminos
Protein water 20g

Warmup
Recumbent Bike 50cals

Banded Shoulder Stretches
10 x 3 ea.

Seated Hamstring Curl
75 x 20
103 x 8
89 x 8

Leg Extension
103kg x 10
75kg x 10
(I love it when my legs begin to shake and every rep gets harder as my CNS sends signals to develop more neural drive)

BSS Machine 50kg
Squat to Rear Delt Row Movement 10 x 2
Rear Delt Row x 10
Shrug x 30

Supinated Lsit Pullup x 6
Supinated Hang Leg Swing x 5

Straight Barbell Curl
20kg x 20

Ahhh shit, running very low on time now and still have to shower and change before heading to work...

Roman Chair
Leg Swing x 12
Knee Raise x 12

Pushup x 20

Another crowded morning in the gym. Goodluck to anyone wanting to use cables hey. Everywhere was pretty packed again

Nutrition & Compounds
Thursday 26/2/2026

500mcg BPC157
1mg Mots-C
6mg @Raptor Labs Inj. Superdrol

25mg Proviron @ smoko

6iu GH PM.

Sleep was trash last night. Started off good and then some spam number rang my telegram at 11:30 and completely threw everything off. I got up, had a slash and pumped some more glycine
Then another rando number rings my mobile at 12:09.direct Thats it, now I have to mute all phone notifications. I might've got back to sleep about 2am? It was filthy hot in the room and I was sweating it out. I set Delta up in the lounge under the airco and went back to bed under the fans to get up at 330am.

I wanted to get as much protein in as possible today. Stinker of a day in the workshop again and my feet were really giving me a working over.
I think I hit a wall about 1:30pm hey. I'm pretty damn sure I shoulda drank more water. BG tests weren't ideal at about 5.2-6 through the day.

Plenty of food today, just not ideal food and macros, a bit too fatty in the end... I don't feel bloated or over fed though while typing this.

Protein bars and coffee in the morning, some steak and rice for smoko, chicken rice and an extra large serve of broccoli and a protein yoghurt for lunch.

Dinner was large after stopping at Aldi. Buffalo chicken bites, pork belly and 120gm protein shake in choc coco.
Don't shop hungry people... It was chaos amd expensive ontop of regular meal prep items.

Cheeky, tiny little low cal ice cream shared with Delly for desert. Like, I mean they're tiny tiny...

I'm in bed clothes so no walkies after dinner but I did 40 squats to standing movements with 16kg in each hand to do some form of post feed workout.

I was listening to a very interesting episode of Big Pauls.anabolic Bodybuilding Q&A today about GH and BG management. Has me considering E.O.D dosing at the higher dose to manage BG, and combat potential insulin resistence, given IGF1 stimulus is over a 48-72 hour period. Food for thought anyhow.

I think theres plenty to be said for getting sleep hygiene under control and dropping cortisol thru the day when it comes to optimising insulin sensitivity.

Cals, Macros and Food diary attached.

4603 Cals
P 443
F 170
C 272

Great log bro, good lifts

 

[Kopite67]

Nutrition & Compounds
Thursday 26/2/2026

500mcg BPC157
1mg Mots-C
6mg @Raptor Labs Inj. Superdrol

25mg Proviron @ smoko

6iu GH PM.

Sleep was trash last night. Started off good and then some spam number rang my telegram at 11:30 and completely threw everything off. I got up, had a slash and pumped some more glycine
Then another rando number rings my mobile at 12:09.direct Thats it, now I have to mute all phone notifications. I might've got back to sleep about 2am? It was filthy hot in the room and I was sweating it out. I set Delta up in the lounge under the airco and went back to bed under the fans to get up at 330am.

I wanted to get as much protein in as possible today. Stinker of a day in the workshop again and my feet were really giving me a working over.
I think I hit a wall about 1:30pm hey. I'm pretty damn sure I shoulda drank more water. BG tests weren't ideal at about 5.2-6 through the day.

Plenty of food today, just not ideal food and macros, a bit too fatty in the end... I don't feel bloated or over fed though while typing this.

Protein bars and coffee in the morning, some steak and rice for smoko, chicken rice and an extra large serve of broccoli and a protein yoghurt for lunch.

Dinner was large after stopping at Aldi. Buffalo chicken bites, pork belly and 120gm protein shake in choc coco.
Don't shop hungry people... It was chaos amd expensive ontop of regular meal prep items.

Cheeky, tiny little low cal ice cream shared with Delly for desert. Like, I mean they're tiny tiny...

I'm in bed clothes so no walkies after dinner but I did 40 squats to standing movements with 16kg in each hand to do some form of post feed workout.

I was listening to a very interesting episode of Big Pauls.anabolic Bodybuilding Q&A today about GH and BG management. Has me considering E.O.D dosing at the higher dose to manage BG, and combat potential insulin resistence, given IGF1 stimulus is over a 48-72 hour period. Food for thought anyhow.

I think theres plenty to be said for getting sleep hygiene under control and dropping cortisol thru the day when it comes to optimising insulin sensitivity.

Cals, Macros and Food diary attached.

4603 Cals
P 443
F 170
C 272

Quite a day bro. Those spam calls are a fucking pain, especially at around midnight .
Oh, never shop hungry. Food is always really fantastically tasty, macros get hammered .
Interesting hypothesis on the Insulin resistance, will look at that myself now I am making the foray into the area.

 

[Doctakay]

Great log bro, good lifts

Cheers Brother. Thankyou for having a look at my Log

 

[Doctakay]

Quite a day bro. Those spam calls are a fucking pain, especially at around midnight .
Oh, never shop hungry. Food is always really fantastically tasty, macros get hammered .
Interesting hypothesis on the Insulin resistance, will look at that myself now I am making the foray into the area.

Yeah my dude, I fell victim to the hungry shop @Kopite67
As for Thursday, every now and then we're gunna have "one of those days" I just re read my previous posts and was shocked at my formatting and typing errors too

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Here's the link to the video, it really deserves a few watches to absorb what he's proposing. But I always find his videos very interesting being he's a successful coach and IFBB pro.

 

[Doctakay]

SPECIAL ANNOUNCEMENT

It is with many Thanks and much Gratitude that I announce @R&Dpharma will be sponsoring this Log and have welcomed me to the R&D Crew.

I am super stoked to be given this amazing opportunity, as it's an honour and a privilege to join the ranks of @R&Dpharma athletes.

Much Love and Respect

-K-

 

[Shakey]

SPECIAL ANNOUNCEMENT

It is with many thanks and much gratitude that I announce @R&Dpharma will be sponsoring this Log and have welcomed me to the R&D Crew.

I am super stoked to be given this amazing opportunity, as it's an honour and a privilege to join the ranks of @R&Dpharma athletes.

Much Love and Respect

-K-

Awesome, good for you broski.

 

[Kopite67]

SPECIAL ANNOUNCEMENT

It is with many Thanks and much Gratitude that I announce @R&Dpharma will be sponsoring this Log and have welcomed me to the R&D Crew.

I am super stoked to be given this amazing opportunity, as it's an honour and a privilege to join the ranks of @R&Dpharma athletes.

Much Love and Respect

-K-

Congrats brother, that is awesome news. I can see really big things happening with them.

 

[LevButlerov]

Workout Thursday 26/2/2026
Got to the gym a little late again.
Still feeling the small pinch in the shoulder and dont wanna aggrevate it.

Luckily Mel was there today and she's a physio. She spent some time with me and showed me how to treat the shoulder with banded tension and it gave a fair whack of relief. God bless u Mel

Preworkout
200mg Caffeine
6mg Superdrol Inj.

Intraworkout
Intrawar Aminos
Protein water 20g

Warmup
Recumbent Bike 50cals

Banded Shoulder Stretches
10 x 3 ea.

Seated Hamstring Curl
75 x 20
103 x 8
89 x 8

Leg Extension
103kg x 10
75kg x 10
(I love it when my legs begin to shake and every rep gets harder as my CNS sends signals to develop more neural drive)

BSS Machine 50kg
Squat to Rear Delt Row Movement 10 x 2
Rear Delt Row x 10
Shrug x 30

Supinated Lsit Pullup x 6
Supinated Hang Leg Swing x 5

Straight Barbell Curl
20kg x 20

Ahhh shit, running very low on time now and still have to shower and change before heading to work...

Roman Chair
Leg Swing x 12
Knee Raise x 12

Pushup x 20

Another crowded morning in the gym. Goodluck to anyone wanting to use cables hey. Everywhere was pretty packed again.

Nutrition & Compounds
Thursday 26/2/2026

500mcg BPC157
1mg Mots-C
6mg @Raptor Labs Inj. Superdrol

25mg Proviron @ smoko

6iu GH PM.

Sleep was trash last night. Started off good and then some spam number rang my telegram at 11:30 and completely threw everything off. I got up, had a slash and pumped some more glycine
Then another rando number rings my mobile at 12:09.direct Thats it, now I have to mute all phone notifications. I might've got back to sleep about 2am? It was filthy hot in the room and I was sweating it out. I set Delta up in the lounge under the airco and went back to bed under the fans to get up at 330am.

I wanted to get as much protein in as possible today. Stinker of a day in the workshop again and my feet were really giving me a working over.
I think I hit a wall about 1:30pm hey. I'm pretty damn sure I shoulda drank more water. BG tests weren't ideal at about 5.2-6 through the day.

Plenty of food today, just not ideal food and macros, a bit too fatty in the end... I don't feel bloated or over fed though while typing this.

Protein bars and coffee in the morning, some steak and rice for smoko, chicken rice and an extra large serve of broccoli and a protein yoghurt for lunch.

Dinner was large after stopping at Aldi. Buffalo chicken bites, pork belly and 120gm protein shake in choc coco.
Don't shop hungry people... It was chaos amd expensive ontop of regular meal prep items.

Cheeky, tiny little low cal ice cream shared with Delly for desert. Like, I mean they're tiny tiny...

I'm in bed clothes so no walkies after dinner but I did 40 squats to standing movements with 16kg in each hand to do some form of post feed workout.

I was listening to a very interesting episode of Big Pauls.anabolic Bodybuilding Q&A today about GH and BG management. Has me considering E.O.D dosing at the higher dose to manage BG, and combat potential insulin resistence, given IGF1 stimulus is over a 48-72 hour period. Food for thought anyhow.

I think theres plenty to be said for getting sleep hygiene under control and dropping cortisol thru the day when it comes to optimising insulin sensitivity.

Cals, Macros and Food diary attached.

4603 Cals
P 443
F 170
C 272

there is big meals coming here but the sleep thing you should put the phone on full on silent @Doctakay its a mess otherwise

eod dose for pinning hgh is nonsense btw no science on it

 

[LevButlerov]

SPECIAL ANNOUNCEMENT

It is with many Thanks and much Gratitude that I announce @R&Dpharma will be sponsoring this Log and have welcomed me to the R&D Crew.

I am super stoked to be given this amazing opportunity, as it's an honour and a privilege to join the ranks of @R&Dpharma athletes.

Much Love and Respect

-K-

Very good news happy to see you join Team R&D @R&Dpharma @Doctakay Congratulations!

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

 

[Hog.]

Nutrition & Compounds
Thursday 26/2/2026

500mcg BPC157
1mg Mots-C
6mg @Raptor Labs Inj. Superdrol

25mg Proviron @ smoko

6iu GH PM.

Sleep was trash last night. Started off good and then some spam number rang my telegram at 11:30 and completely threw everything off. I got up, had a slash and pumped some more glycine
Then another rando number rings my mobile at 12:09.direct Thats it, now I have to mute all phone notifications. I might've got back to sleep about 2am? It was filthy hot in the room and I was sweating it out. I set Delta up in the lounge under the airco and went back to bed under the fans to get up at 330am.

I wanted to get as much protein in as possible today. Stinker of a day in the workshop again and my feet were really giving me a working over.
I think I hit a wall about 1:30pm hey. I'm pretty damn sure I shoulda drank more water. BG tests weren't ideal at about 5.2-6 through the day.

Plenty of food today, just not ideal food and macros, a bit too fatty in the end... I don't feel bloated or over fed though while typing this.

Protein bars and coffee in the morning, some steak and rice for smoko, chicken rice and an extra large serve of broccoli and a protein yoghurt for lunch.

Dinner was large after stopping at Aldi. Buffalo chicken bites, pork belly and 120gm protein shake in choc coco.
Don't shop hungry people... It was chaos amd expensive ontop of regular meal prep items.

Cheeky, tiny little low cal ice cream shared with Delly for desert. Like, I mean they're tiny tiny...

I'm in bed clothes so no walkies after dinner but I did 40 squats to standing movements with 16kg in each hand to do some form of post feed workout.

I was listening to a very interesting episode of Big Pauls.anabolic Bodybuilding Q&A today about GH and BG management. Has me considering E.O.D dosing at the higher dose to manage BG, and combat potential insulin resistence, given IGF1 stimulus is over a 48-72 hour period. Food for thought anyhow.

I think theres plenty to be said for getting sleep hygiene under control and dropping cortisol thru the day when it comes to optimising insulin sensitivity.

Cals, Macros and Food diary attached.

4603 Cals
P 443
F 170
C 272

Big Paul’s podcast is great hey bro.

Dosing berberine at 500mg and chromium at 200mcg up to 3x per day with higher carb meals could be a useful tool in order to keep the BG in check if you have not already tried that.

Also potentially some metformin in the PM.

Keep killing it brother

 

[Doctakay]

Big Paul’s podcast is great hey bro.

Dosing berberine at 500mg and chromium at 200mcg up to 3x per day with higher carb meals could be a useful tool in order to keep the BG in check if you have not already tried that.

Also potentially some metformin in the PM.

Keep killing it brother

Hey Thanks @Hog. I'm always interested in how others are doing things. Big Paul has some interesting things to present.

The info he presents was interesting because it not only talks about AIDS patients based off the studies presented by the manufacturer, but GH use for underdeveloped kids and Bodybuilding scenarios. I'm always open to more information.

I have DHBerberine at the moment and Zigduo here. I just gotta remember to take the berberine consistently.
I think he talks about the different modes of action between Berberine and Metformin in his video or it mighta been another one I listened to afterwards at work

I appreciate you coming past and having a read brother

 

[Hog.]

Hey Thanks @Hog. I'm always interested in how others are doing things. Big Paul has some interesting things to present.

The info he presents was interesting because it not only talks about AIDS patients based off the studies presented by the manufacturer, but GH use for underdeveloped kids and Bodybuilding scenarios. I'm always open to more information.

I have DHBerberine at the moment and Zigduo here. I just gotta remember to take the berberine consistently.
I think he talks about the different modes of action between Berberine and Metformin in his video or it mighta been another one I listened to afterwards at work

I appreciate you coming past and having a read brother

No worries brother, keen to follow along your log and learn alongside you

 

[Dreamer]

SPECIAL ANNOUNCEMENT

It is with many Thanks and much Gratitude that I announce @R&Dpharma will be sponsoring this Log and have welcomed me to the R&D Crew.

I am super stoked to be given this amazing opportunity, as it's an honour and a privilege to join the ranks of @R&Dpharma athletes.

Much Love and Respect

-K-

Good work man, a great lab to be a part of, well deserved!

 

[Doctakay]

Good work man, a great lab to be a part of, well deserved!

Thankyou @Dreamer Much appreciated Brother.

 

[waggat]

Workout Thursday 26/2/2026
Got to the gym a little late again.
Still feeling the small pinch in the shoulder and dont wanna aggrevate it.

Luckily Mel was there today and she's a physio. She spent some time with me and showed me how to treat the shoulder with banded tension and it gave a fair whack of relief. God bless u Mel

Preworkout
200mg Caffeine
6mg Superdrol Inj.

Intraworkout
Intrawar Aminos
Protein water 20g

Warmup
Recumbent Bike 50cals

Banded Shoulder Stretches
10 x 3 ea.

Seated Hamstring Curl
75 x 20
103 x 8
89 x 8

Leg Extension
103kg x 10
75kg x 10
(I love it when my legs begin to shake and every rep gets harder as my CNS sends signals to develop more neural drive)

BSS Machine 50kg
Squat to Rear Delt Row Movement 10 x 2
Rear Delt Row x 10
Shrug x 30

Supinated Lsit Pullup x 6
Supinated Hang Leg Swing x 5

Straight Barbell Curl
20kg x 20

Ahhh shit, running very low on time now and still have to shower and change before heading to work...

Roman Chair
Leg Swing x 12
Knee Raise x 12

Pushup x 20

Another crowded morning in the gym. Goodluck to anyone wanting to use cables hey. Everywhere was pretty packed again.

Hopefully the shoulder not too big an issue and the physio stuff sorts it out.

Nutrition & Compounds
Thursday 26/2/2026

500mcg BPC157
1mg Mots-C
6mg @Raptor Labs Inj. Superdrol

25mg Proviron @ smoko

6iu GH PM.

Sleep was trash last night. Started off good and then some spam number rang my telegram at 11:30 and completely threw everything off. I got up, had a slash and pumped some more glycine
Then another rando number rings my mobile at 12:09.direct Thats it, now I have to mute all phone notifications. I might've got back to sleep about 2am? It was filthy hot in the room and I was sweating it out. I set Delta up in the lounge under the airco and went back to bed under the fans to get up at 330am.

I wanted to get as much protein in as possible today. Stinker of a day in the workshop again and my feet were really giving me a working over.
I think I hit a wall about 1:30pm hey. I'm pretty damn sure I shoulda drank more water. BG tests weren't ideal at about 5.2-6 through the day.

Plenty of food today, just not ideal food and macros, a bit too fatty in the end... I don't feel bloated or over fed though while typing this.

Protein bars and coffee in the morning, some steak and rice for smoko, chicken rice and an extra large serve of broccoli and a protein yoghurt for lunch.

Dinner was large after stopping at Aldi. Buffalo chicken bites, pork belly and 120gm protein shake in choc coco.
Don't shop hungry people... It was chaos amd expensive ontop of regular meal prep items.

Cheeky, tiny little low cal ice cream shared with Delly for desert. Like, I mean they're tiny tiny...

I'm in bed clothes so no walkies after dinner but I did 40 squats to standing movements with 16kg in each hand to do some form of post feed workout.

I was listening to a very interesting episode of Big Pauls.anabolic Bodybuilding Q&A today about GH and BG management. Has me considering E.O.D dosing at the higher dose to manage BG, and combat potential insulin resistence, given IGF1 stimulus is over a 48-72 hour period. Food for thought anyhow.

I think theres plenty to be said for getting sleep hygiene under control and dropping cortisol thru the day when it comes to optimising insulin sensitivity.

Cals, Macros and Food diary attached.

4603 Cals
P 443
F 170
C 272

That sucks on the sleep mate.

Geez your cals are up there now hey. You reckon you go better with P and C how you've got them as opposed to say reversed?

SPECIAL ANNOUNCEMENT

It is with many Thanks and much Gratitude that I announce @R&Dpharma will be sponsoring this Log and have welcomed me to the R&D Crew.

I am super stoked to be given this amazing opportunity, as it's an honour and a privilege to join the ranks of @R&Dpharma athletes.

Much Love and Respect

-K-

That's awesome mate congrats and well deserved!

 

[Doctakay]

Hopefully the shoulder not too big an issue and the physio stuff sorts it out.

That sucks on the sleep mate.

Geez your cals are up there now hey. You reckon you go better with P and C how you've got them as opposed to say reversed?

That's awesome mate congrats and well deserved!

Thanks Brother very excited about joining R&D.

To tell you the truth, I'm just trying to hit 300+gm protein and the rest fills in the blanks. If the cals can look closer to like 45/35/20 P/C/F, I think I'll do ok. I haven't really given much thought to carb cycling yet or having super high carb training days as a beginner/intermediate gym bro.
My BG has been a little on the high side and in my ignorance I worry that too much carbohydrate will push me closure to insulin resistence.
But I need to focus on getting the diet right for this part of the log and really dial tf in. High Cal days like that aren't the norm.

Tbh I am lacking in nutritional knowledge and only have a basic understanding, keep fats away from carbs, fats are ok with protein within reason, keep the metabolism moving etc, my body can always make the carbohydrate it needs from protein I guess through Gluconeogenesis, but at what energy expense I'm not sure.

My idea was to try and go from 2800 to 3600 cals and keep protein high. Reta makes for another interesting variable too...

 

[Mobster]

I'd have switched my phone off

 

[Doctakay]

I'd have switched my phone off

@Mobster Before it went on silent I coulda thrashed it at the wall

 

[Doctakay]

Workout Friday 27/2/2026

Preworkout
2mg Reta
1mg Mots-C
500mcg BPC157
5mg @Raptor inj. Superdrol
400mg Caffeine

Intraworkout
Intrawar Aminos
20gm Protein Water

Warmup
Mels Physio Banded Shoulder Hinges
Black band x 8 x 4
Yellow band x 12 x 4

Bar Bell Flat Bench
Warmup Bar x 20
60kg x 10

Pronated bent over row 60kg x 10 while adjusting height.

Cbum shoulder stretches

100kg x 1.5 (ok... Still got the hundo in me)
80kg x 6
(where tf is my leg drive?! I feel so unco, need to revisit this with lighter weight)

Lsit Supinated Pull up x 6 Strict Full ROM

Iso Bench Press
90kg x 9

Cbum shoulder stretches

120kg x 3

Lsit Supinated Pull up x 5

100kg x 6
80kg x 6
40kg x 11 + 10 partials

Lsit Supinated Pull up x 5
Supinated hang + leg swing x 5

Hack squat
40kg x 10 x 2 sets differing foot placement
(Dont wanna burn out just wanna refresher in leg drive)

Chest Supported Row (plate)
20kg ea side
Pro/sup/neut grip x 20 rep ea

Straight Barbell Curl
25kg x 16
20kg x 12
17.5kg x 12
15kg x 10

I'm fucked now...

Seated Hamstring Curls
40kg x 50
(Just going for a high volume burn now)

Seated Cable Leg Extension
75kg x 15
54kg x 15

Roman Chair
Leg Swing x 18
Knee Raise x12

90.5kg today. Took Delly for a walk amd posted off my ebay sale. Felt lazy at home, and it was only right to go and get some work done. I put off meal prep till Sunday, plenty of food to cook and it'll stay fresh, but after a massive feed for breaky and the Reta deffo at work, food is the furthest thing from my mind aye.

Shoulder is feeling pretty good, but its letting me know I cant push it too hard if I hope to ever get it completely resolved. Time to lower the weight and do more physio.

Legs are certainly lacking on the whole.
As is evident in the photos. So tomorrow I think I'll spend a little more time working on lower body in the foreigny. My main gym has terrible lighting and the pics never represent what I can see. Having a blocky waist highlights the underdeveloped legs.

Listened to brother @b1ak poddy on the way in, what a cracker of a listen! Hope to hear him again on the show. I've missed some of the more recent ones, so I'm looking forward to catching up on those.

 

[Kopite67]

Workout Friday 27/2/2026

Preworkout
2mg Reta
1mg Mots-C
500mcg BPC157
5mg @Raptor inj. Superdrol
400mg Caffeine

Intraworkout
Intrawar Aminos
20gm Protein Water

Warmup
Mels Physio Banded Shoulder Hinges
Black band x 8 x 4
Yellow band x 12 x 4

Bar Bell Flat Bench
Warmup Bar x 20
60kg x 10

Pronated bent over row 60kg x 10 while adjusting height.

Cbum shoulder stretches

100kg x 1.5 (ok... Still got the hundo in me)
80kg x 6
(where tf is my leg drive?! I feel so unco, need to revisit this with lighter weight)

Lsit Supinated Pull up x 6 Strict Full ROM

Iso Bench Press
90kg x 9

Cbum shoulder stretches

120kg x 3

Lsit Supinated Pull up x 5

100kg x 6
80kg x 6
40kg x 11 + 10 partials

Lsit Supinated Pull up x 5
Supinated hang + leg swing x 5

Hack squat
40kg x 10 x 2 sets differing foot placement
(Dont wanna burn out just wanna refresher in leg drive)

Chest Supported Row (plate)
20kg ea side
Pro/sup/neut grip x 20 rep ea

Straight Barbell Curl
25kg x 16
20kg x 12
17.5kg x 12
15kg x 10

I'm fucked now...

Seated Hamstring Curls
40kg x 50
(Just going for a high volume burn now)

Seated Cable Leg Extension
75kg x 15
54kg x 15

Roman Chair
Leg Swing x 18
Knee Raise x12

90.5kg today. Took Delly for a walk amd posted off my ebay sale. Felt lazy at home, and it was only right to go and get some work done. I put off meal prep till Sunday, plenty of food to cook and it'll stay fresh, but after a massive feed for breaky and the Reta deffo at work, food is the furthest thing from my mind aye.

Shoulder is feeling pretty good, but its letting me know I cant push it too hard if I hope to ever get it completely resolved. Time to lower the weight and do more physio.

Legs are certainly lacking on the whole.
As is evident in the photos. So tomorrow I think I'll spend a little more time working on lower body in the foreigny. My main gym has terrible lighting and the pics never represent what I can see. Having a blocky waist highlights the underdeveloped legs.

Listened to brother @b1ak poddy on the way in, what a cracker of a listen! Hope to hear him again on the show. I've missed some of the more recent ones, so I'm looking forward to catching up on those.

I am not surprised you were fucked after that epic session. Volume was off the chart legend. Still looking peeled bro, wouldn't sweat the legs, they will come on in time

 

[Doctakay]

I am not surprised you were fucked after that epic session. Volume was off the chart legend. Still looking peeled bro, wouldn't sweat the legs, they will come on in time

Cheers my Bro I'm fixing to get more gym hours in and get to growing

 

[Doctakay]

Nutrition & Compounds
Friday 27/2/26

250mg Test E
50mg Test P
50mg NPP
50mg EQ
5mg Superdol Inj.
25mg Proviron
1mg Mots-C
500mcg BPC157 (am)
2mg Retatrutide
6iu GH (pm)
1.25mg BPC157 I.M. RHDelt (pm)

Breakfast after walking Delta.

8 eggs Scrambled
160gm Cottage Cheese
100gm Buttered Sour Dough

Then after the Reta kicked back in there wasn't much of a desire to eat anything, but the rig needs a feed either way.
Did yet another Aldi shop and walked away with more than I went in for.
Went to Micks place and grabbed my barbell and weights and dumbells.
Delly had a great time ignoring me while chasing the scent of rabbits and getting all the pats from Mick and his brothers.

Dinner was force fed but thats just how it is on Reta today...

300gm Chicken Breast
100gm White Rice
1 x Avocado
60gm WPI
20gm Collagen
650ml Choc Coco Water

2398 Cals
P 249
F 109
C 104

Not much intake today which isnt ideal after a half decent workout, but there should be enough including the nights supplements to see me through. Time to get some rest in for tomorrow.

Much Love Evo Fam
Thankyou and Goodnight

 

[stevesmi]

Nutrition & Compounds
Thursday 26/2/2026

500mcg BPC157
1mg Mots-C
6mg @Raptor Labs Inj. Superdrol

25mg Proviron @ smoko

6iu GH PM.

Sleep was trash last night. Started off good and then some spam number rang my telegram at 11:30 and completely threw everything off. I got up, had a slash and pumped some more glycine
Then another rando number rings my mobile at 12:09.direct Thats it, now I have to mute all phone notifications. I might've got back to sleep about 2am? It was filthy hot in the room and I was sweating it out. I set Delta up in the lounge under the airco and went back to bed under the fans to get up at 330am.

I wanted to get as much protein in as possible today. Stinker of a day in the workshop again and my feet were really giving me a working over.
I think I hit a wall about 1:30pm hey. I'm pretty damn sure I shoulda drank more water. BG tests weren't ideal at about 5.2-6 through the day.

Plenty of food today, just not ideal food and macros, a bit too fatty in the end... I don't feel bloated or over fed though while typing this.

Protein bars and coffee in the morning, some steak and rice for smoko, chicken rice and an extra large serve of broccoli and a protein yoghurt for lunch.

Dinner was large after stopping at Aldi. Buffalo chicken bites, pork belly and 120gm protein shake in choc coco.
Don't shop hungry people... It was chaos amd expensive ontop of regular meal prep items.

Cheeky, tiny little low cal ice cream shared with Delly for desert. Like, I mean they're tiny tiny...

I'm in bed clothes so no walkies after dinner but I did 40 squats to standing movements with 16kg in each hand to do some form of post feed workout.

I was listening to a very interesting episode of Big Pauls.anabolic Bodybuilding Q&A today about GH and BG management. Has me considering E.O.D dosing at the higher dose to manage BG, and combat potential insulin resistence, given IGF1 stimulus is over a 48-72 hour period. Food for thought anyhow.

I think theres plenty to be said for getting sleep hygiene under control and dropping cortisol thru the day when it comes to optimising insulin sensitivity.

Cals, Macros and Food diary attached.

4603 Cals
P 443
F 170
C 272

@Doctakay looks like the dog is trying to steal your food over there. Looks good on it. Hopefully you had a good meal.

 

[Doctakay]

@Doctakay looks like the dog is trying to steal your food over there. Looks good on it. Hopefully you had a good meal.

She had her own chicken and rice for dinner my dude AND she had a serve of kangaroo mince before bed.

Dinner was nice Brother

 

[ceo]

Nutrition & Compounds
Thursday 26/2/2026

500mcg BPC157
1mg Mots-C
6mg @Raptor Labs Inj. Superdrol

25mg Proviron @ smoko

6iu GH PM.

Sleep was trash last night. Started off good and then some spam number rang my telegram at 11:30 and completely threw everything off. I got up, had a slash and pumped some more glycine
Then another rando number rings my mobile at 12:09.direct Thats it, now I have to mute all phone notifications. I might've got back to sleep about 2am? It was filthy hot in the room and I was sweating it out. I set Delta up in the lounge under the airco and went back to bed under the fans to get up at 330am.

I wanted to get as much protein in as possible today. Stinker of a day in the workshop again and my feet were really giving me a working over.
I think I hit a wall about 1:30pm hey. I'm pretty damn sure I shoulda drank more water. BG tests weren't ideal at about 5.2-6 through the day.

Plenty of food today, just not ideal food and macros, a bit too fatty in the end... I don't feel bloated or over fed though while typing this.

Protein bars and coffee in the morning, some steak and rice for smoko, chicken rice and an extra large serve of broccoli and a protein yoghurt for lunch.

Dinner was large after stopping at Aldi. Buffalo chicken bites, pork belly and 120gm protein shake in choc coco.
Don't shop hungry people... It was chaos amd expensive ontop of regular meal prep items.

Cheeky, tiny little low cal ice cream shared with Delly for desert. Like, I mean they're tiny tiny...

I'm in bed clothes so no walkies after dinner but I did 40 squats to standing movements with 16kg in each hand to do some form of post feed workout.

I was listening to a very interesting episode of Big Pauls.anabolic Bodybuilding Q&A today about GH and BG management. Has me considering E.O.D dosing at the higher dose to manage BG, and combat potential insulin resistence, given IGF1 stimulus is over a 48-72 hour period. Food for thought anyhow.

I think theres plenty to be said for getting sleep hygiene under control and dropping cortisol thru the day when it comes to optimising insulin sensitivity.

Cals, Macros and Food diary attached.

4603 Cals
P 443
F 170
C 272

bros, look like you loaded up on calories on this day. You went overboard for sure, almost 5,000 calories. You are a beast. @Doctakay

 

[stevesmi]

She had her own chicken and rice for dinner my dude AND she had a serve of kangaroo mince before bed.

Dinner was nice Brother

dogs eating kangaroos, even your dogs over there are crazy

 

[Ulter]

Nutrition & Compounds
Thursday 26/2/2026

500mcg BPC157
1mg Mots-C
6mg @Raptor Labs Inj. Superdrol

25mg Proviron @ smoko

6iu GH PM.

Sleep was trash last night. Started off good and then some spam number rang my telegram at 11:30 and completely threw everything off. I got up, had a slash and pumped some more glycine
Then another rando number rings my mobile at 12:09.direct Thats it, now I have to mute all phone notifications. I might've got back to sleep about 2am? It was filthy hot in the room and I was sweating it out. I set Delta up in the lounge under the airco and went back to bed under the fans to get up at 330am.

I wanted to get as much protein in as possible today. Stinker of a day in the workshop again and my feet were really giving me a working over.
I think I hit a wall about 1:30pm hey. I'm pretty damn sure I shoulda drank more water. BG tests weren't ideal at about 5.2-6 through the day.

Plenty of food today, just not ideal food and macros, a bit too fatty in the end... I don't feel bloated or over fed though while typing this.

Protein bars and coffee in the morning, some steak and rice for smoko, chicken rice and an extra large serve of broccoli and a protein yoghurt for lunch.

Dinner was large after stopping at Aldi. Buffalo chicken bites, pork belly and 120gm protein shake in choc coco.
Don't shop hungry people... It was chaos amd expensive ontop of regular meal prep items.

Cheeky, tiny little low cal ice cream shared with Delly for desert. Like, I mean they're tiny tiny...

I'm in bed clothes so no walkies after dinner but I did 40 squats to standing movements with 16kg in each hand to do some form of post feed workout.

I was listening to a very interesting episode of Big Pauls.anabolic Bodybuilding Q&A today about GH and BG management. Has me considering E.O.D dosing at the higher dose to manage BG, and combat potential insulin resistence, given IGF1 stimulus is over a 48-72 hour period. Food for thought anyhow.

I think theres plenty to be said for getting sleep hygiene under control and dropping cortisol thru the day when it comes to optimising insulin sensitivity.

Cals, Macros and Food diary attached.

4603 Cals
P 443
F 170
C 272

Seems to me that you had yourself a cheat day. @Doctakay just don't make it something regular. You want to make sure that you are eating clean consistently.

 

[ROIDDERS]

Nutrition & Compounds
Thursday 26/2/2026

500mcg BPC157
1mg Mots-C
6mg @Raptor Labs Inj. Superdrol

25mg Proviron @ smoko

6iu GH PM.

Sleep was trash last night. Started off good and then some spam number rang my telegram at 11:30 and completely threw everything off. I got up, had a slash and pumped some more glycine
Then another rando number rings my mobile at 12:09.direct Thats it, now I have to mute all phone notifications. I might've got back to sleep about 2am? It was filthy hot in the room and I was sweating it out. I set Delta up in the lounge under the airco and went back to bed under the fans to get up at 330am.

I wanted to get as much protein in as possible today. Stinker of a day in the workshop again and my feet were really giving me a working over.
I think I hit a wall about 1:30pm hey. I'm pretty damn sure I shoulda drank more water. BG tests weren't ideal at about 5.2-6 through the day.

Plenty of food today, just not ideal food and macros, a bit too fatty in the end... I don't feel bloated or over fed though while typing this.

Protein bars and coffee in the morning, some steak and rice for smoko, chicken rice and an extra large serve of broccoli and a protein yoghurt for lunch.

Dinner was large after stopping at Aldi. Buffalo chicken bites, pork belly and 120gm protein shake in choc coco.
Don't shop hungry people... It was chaos amd expensive ontop of regular meal prep items.

Cheeky, tiny little low cal ice cream shared with Delly for desert. Like, I mean they're tiny tiny...

I'm in bed clothes so no walkies after dinner but I did 40 squats to standing movements with 16kg in each hand to do some form of post feed workout.

I was listening to a very interesting episode of Big Pauls.anabolic Bodybuilding Q&A today about GH and BG management. Has me considering E.O.D dosing at the higher dose to manage BG, and combat potential insulin resistence, given IGF1 stimulus is over a 48-72 hour period. Food for thought anyhow.

I think theres plenty to be said for getting sleep hygiene under control and dropping cortisol thru the day when it comes to optimising insulin sensitivity.

Cals, Macros and Food diary attached.

4603 Cals
P 443
F 170
C 272

@Doctakay 40 squats to standing movements with 16 kg in each hand is pretty damn good. That shows that you are always thinking about doing whatever you can even in a pinch.

 

[2Thick]

Nutrition & Compounds
Thursday 26/2/2026

500mcg BPC157
1mg Mots-C
6mg @Raptor Labs Inj. Superdrol

25mg Proviron @ smoko

6iu GH PM.

Sleep was trash last night. Started off good and then some spam number rang my telegram at 11:30 and completely threw everything off. I got up, had a slash and pumped some more glycine
Then another rando number rings my mobile at 12:09.direct Thats it, now I have to mute all phone notifications. I might've got back to sleep about 2am? It was filthy hot in the room and I was sweating it out. I set Delta up in the lounge under the airco and went back to bed under the fans to get up at 330am.

I wanted to get as much protein in as possible today. Stinker of a day in the workshop again and my feet were really giving me a working over.
I think I hit a wall about 1:30pm hey. I'm pretty damn sure I shoulda drank more water. BG tests weren't ideal at about 5.2-6 through the day.

Plenty of food today, just not ideal food and macros, a bit too fatty in the end... I don't feel bloated or over fed though while typing this.

Protein bars and coffee in the morning, some steak and rice for smoko, chicken rice and an extra large serve of broccoli and a protein yoghurt for lunch.

Dinner was large after stopping at Aldi. Buffalo chicken bites, pork belly and 120gm protein shake in choc coco.
Don't shop hungry people... It was chaos amd expensive ontop of regular meal prep items.

Cheeky, tiny little low cal ice cream shared with Delly for desert. Like, I mean they're tiny tiny...

I'm in bed clothes so no walkies after dinner but I did 40 squats to standing movements with 16kg in each hand to do some form of post feed workout.

I was listening to a very interesting episode of Big Pauls.anabolic Bodybuilding Q&A today about GH and BG management. Has me considering E.O.D dosing at the higher dose to manage BG, and combat potential insulin resistence, given IGF1 stimulus is over a 48-72 hour period. Food for thought anyhow.

I think theres plenty to be said for getting sleep hygiene under control and dropping cortisol thru the day when it comes to optimising insulin sensitivity.

Cals, Macros and Food diary attached.

4603 Cals
P 443
F 170
C 272

Looking terrific on this. Plenty of food is definitely what we like to see but plenty of the right foods. Make sure in the future you're attacking the good foods and not eating a lot of gut food like this. @Doctakay

 

[Kopite67]

Nutrition & Compounds
Friday 27/2/26

250mg Test E
50mg Test P
50mg NPP
50mg EQ
5mg Superdol Inj.
25mg Proviron
1mg Mots-C
500mcg BPC157 (am)
2mg Retatrutide
6iu GH (pm)
1.25mg BPC157 I.M. RHDelt (pm)

Breakfast after walking Delta.

8 eggs Scrambled
160gm Cottage Cheese
100gm Buttered Sour Dough

Then after the Reta kicked back in there wasn't much of a desire to eat anything, but the rig needs a feed either way.
Did yet another Aldi shop and walked away with more than I went in for.
Went to Micks place and grabbed my barbell and weights and dumbells.
Delly had a great time ignoring me while chasing the scent of rabbits and getting all the pats from Mick and his brothers.

Dinner was force fed but thats just how it is on Reta today...

300gm Chicken Breast
100gm White Rice
1 x Avocado
60gm WPI
20gm Collagen
650ml Choc Coco Water

2398 Cals
P 249
F 109
C 104

Not much intake today which isnt ideal after a half decent workout, but there should be enough including the nights supplements to see me through. Time to get some rest in for tomorrow.

Much Love Evo Fam
Thankyou and Goodnight

Nice quiet day there bro. Food porn is fabulous as usual

 

[Doctakay]

bros, look like you loaded up on calories on this day. You went overboard for sure, almost 5,000 calories. You are a beast. @Doctakay

Definately overboard my bro

 

[Doctakay]

Looking terrific on this. Plenty of food is definitely what we like to see but plenty of the right foods. Make sure in the future you're attacking the good foods and not eating a lot of gut food like this. @Doctakay

Thanks @2Thick Absolutely my man.

 

[Doctakay]

@Doctakay 40 squats to standing movements with 16 kg in each hand is pretty damn good. That shows that you are always thinking about doing whatever you can even in a pinch.

Thankyou Brother, I'm getting there.

 

[Doctakay]

Seems to me that you had yourself a cheat day. @Doctakay just don't make it something regular. You want to make sure that you are eating clean consistently.

Very much so @Ulter Brother, I hear you.

Consistency is the aspect that delivers results. I appreciate you blokes reminding me to stay the course.

 

[Doctakay]

Nice quiet day there bro. Food porn is fabulous as usual

Thankyou brother, an difficult day for eating, but a better day of eating for sure.

 

[2Thick]

Thanks @2Thick Absolutely my man.

Evo Family Support

 

[ceo]

Definately overboard my bro

Bros, you gonna get fat on us haha.

 

[ROIDDERS]

Thankyou Brother, I'm getting there.

Absolutely it's a marathon on a sprint.

 

[Ulter]

Very much so @Ulter Brother, I hear you.

Consistency is the aspect that delivers results. I appreciate you blokes reminding me to stay the course.

Without consistency you have nothing.

 

[Doctakay]

Bros, you gonna get fat on us haha.

I feel it already Gunna have to put some work.in today

 

[Alice_In_Ironland]

Nutrition & Compounds
Thursday 26/2/2026

500mcg BPC157
1mg Mots-C
6mg @Raptor Labs Inj. Superdrol

25mg Proviron @ smoko

6iu GH PM.

Sleep was trash last night. Started off good and then some spam number rang my telegram at 11:30 and completely threw everything off. I got up, had a slash and pumped some more glycine
Then another rando number rings my mobile at 12:09.direct Thats it, now I have to mute all phone notifications. I might've got back to sleep about 2am? It was filthy hot in the room and I was sweating it out. I set Delta up in the lounge under the airco and went back to bed under the fans to get up at 330am.

I wanted to get as much protein in as possible today. Stinker of a day in the workshop again and my feet were really giving me a working over.
I think I hit a wall about 1:30pm hey. I'm pretty damn sure I shoulda drank more water. BG tests weren't ideal at about 5.2-6 through the day.

Plenty of food today, just not ideal food and macros, a bit too fatty in the end... I don't feel bloated or over fed though while typing this.

Protein bars and coffee in the morning, some steak and rice for smoko, chicken rice and an extra large serve of broccoli and a protein yoghurt for lunch.

Dinner was large after stopping at Aldi. Buffalo chicken bites, pork belly and 120gm protein shake in choc coco.
Don't shop hungry people... It was chaos amd expensive ontop of regular meal prep items.

Cheeky, tiny little low cal ice cream shared with Delly for desert. Like, I mean they're tiny tiny...

I'm in bed clothes so no walkies after dinner but I did 40 squats to standing movements with 16kg in each hand to do some form of post feed workout.

I was listening to a very interesting episode of Big Pauls.anabolic Bodybuilding Q&A today about GH and BG management. Has me considering E.O.D dosing at the higher dose to manage BG, and combat potential insulin resistence, given IGF1 stimulus is over a 48-72 hour period. Food for thought anyhow.

I think theres plenty to be said for getting sleep hygiene under control and dropping cortisol thru the day when it comes to optimising insulin sensitivity.

Cals, Macros and Food diary attached.

4603 Cals
P 443
F 170
C 272

I’ll have to listen to that podcast, sounds interesting! I take my GH in the morning followed by some fasted walking/ cardio. Has drastically improved my glucose management. Also possible food for thought, the presence of sustained higher levels of circulating free fatty acids can also contribute to insulin resistance when GH is present. Seems like your BG was better on the higher protein day earlier in the week, vs the recent day of more fatty foods

 

[Doctakay]

I’ll have to listen to that podcast, sounds interesting! I take my GH in the morning followed by some fasted walking/ cardio. Has drastically improved my glucose management. Also possible food for thought, the presence of sustained higher levels of circulating free fatty acids can also contribute to insulin resistance when GH is present. Seems like your BG was better on the higher protein day earlier in the week, vs the recent day of more fatty foods

Awesome info. Thankyou Sister.
I really do need to be more aware of the fats and get back to the cleaner eating. I'm.pretty concerned now regarding insulin resistence.

I'll have a go at the fasted cardio GH.

 

[ballin2504]

Nutrition & Compounds
Thursday 26/2/2026

500mcg BPC157
1mg Mots-C
6mg @Raptor Labs Inj. Superdrol

25mg Proviron @ smoko

6iu GH PM.

Sleep was trash last night. Started off good and then some spam number rang my telegram at 11:30 and completely threw everything off. I got up, had a slash and pumped some more glycine
Then another rando number rings my mobile at 12:09.direct Thats it, now I have to mute all phone notifications. I might've got back to sleep about 2am? It was filthy hot in the room and I was sweating it out. I set Delta up in the lounge under the airco and went back to bed under the fans to get up at 330am.

I wanted to get as much protein in as possible today. Stinker of a day in the workshop again and my feet were really giving me a working over.
I think I hit a wall about 1:30pm hey. I'm pretty damn sure I shoulda drank more water. BG tests weren't ideal at about 5.2-6 through the day.

Plenty of food today, just not ideal food and macros, a bit too fatty in the end... I don't feel bloated or over fed though while typing this.

Protein bars and coffee in the morning, some steak and rice for smoko, chicken rice and an extra large serve of broccoli and a protein yoghurt for lunch.

Dinner was large after stopping at Aldi. Buffalo chicken bites, pork belly and 120gm protein shake in choc coco.
Don't shop hungry people... It was chaos amd expensive ontop of regular meal prep items.

Cheeky, tiny little low cal ice cream shared with Delly for desert. Like, I mean they're tiny tiny...

I'm in bed clothes so no walkies after dinner but I did 40 squats to standing movements with 16kg in each hand to do some form of post feed workout.

I was listening to a very interesting episode of Big Pauls.anabolic Bodybuilding Q&A today about GH and BG management. Has me considering E.O.D dosing at the higher dose to manage BG, and combat potential insulin resistence, given IGF1 stimulus is over a 48-72 hour period. Food for thought anyhow.

I think theres plenty to be said for getting sleep hygiene under control and dropping cortisol thru the day when it comes to optimising insulin sensitivity.

Cals, Macros and Food diary attached.

4603 Cals
P 443
F 170
C 272

@Doctakay nice work man. The foods looking good

 

[LevButlerov]

Workout Friday 27/2/2026

Preworkout
2mg Reta
1mg Mots-C
500mcg BPC157
5mg @Raptor inj. Superdrol
400mg Caffeine

Intraworkout
Intrawar Aminos
20gm Protein Water

Warmup
Mels Physio Banded Shoulder Hinges
Black band x 8 x 4
Yellow band x 12 x 4

Bar Bell Flat Bench
Warmup Bar x 20
60kg x 10

Pronated bent over row 60kg x 10 while adjusting height.

Cbum shoulder stretches

100kg x 1.5 (ok... Still got the hundo in me)
80kg x 6
(where tf is my leg drive?! I feel so unco, need to revisit this with lighter weight)

Lsit Supinated Pull up x 6 Strict Full ROM

Iso Bench Press
90kg x 9

Cbum shoulder stretches

120kg x 3

Lsit Supinated Pull up x 5

100kg x 6
80kg x 6
40kg x 11 + 10 partials

Lsit Supinated Pull up x 5
Supinated hang + leg swing x 5

Hack squat
40kg x 10 x 2 sets differing foot placement
(Dont wanna burn out just wanna refresher in leg drive)

Chest Supported Row (plate)
20kg ea side
Pro/sup/neut grip x 20 rep ea

Straight Barbell Curl
25kg x 16
20kg x 12
17.5kg x 12
15kg x 10

I'm fucked now...

Seated Hamstring Curls
40kg x 50
(Just going for a high volume burn now)

Seated Cable Leg Extension
75kg x 15
54kg x 15

Roman Chair
Leg Swing x 18
Knee Raise x12

90.5kg today. Took Delly for a walk amd posted off my ebay sale. Felt lazy at home, and it was only right to go and get some work done. I put off meal prep till Sunday, plenty of food to cook and it'll stay fresh, but after a massive feed for breaky and the Reta deffo at work, food is the furthest thing from my mind aye.

Shoulder is feeling pretty good, but its letting me know I cant push it too hard if I hope to ever get it completely resolved. Time to lower the weight and do more physio.

Legs are certainly lacking on the whole.
As is evident in the photos. So tomorrow I think I'll spend a little more time working on lower body in the foreigny. My main gym has terrible lighting and the pics never represent what I can see. Having a blocky waist highlights the underdeveloped legs.

Listened to brother @b1ak poddy on the way in, what a cracker of a listen! Hope to hear him again on the show. I've missed some of the more recent ones, so I'm looking forward to catching up on those.

Nutrition & Compounds
Friday 27/2/26

250mg Test E
50mg Test P
50mg NPP
50mg EQ
5mg Superdol Inj.
25mg Proviron
1mg Mots-C
500mcg BPC157 (am)
2mg Retatrutide
6iu GH (pm)
1.25mg BPC157 I.M. RHDelt (pm)

Breakfast after walking Delta.

8 eggs Scrambled
160gm Cottage Cheese
100gm Buttered Sour Dough

Then after the Reta kicked back in there wasn't much of a desire to eat anything, but the rig needs a feed either way.
Did yet another Aldi shop and walked away with more than I went in for.
Went to Micks place and grabbed my barbell and weights and dumbells.
Delly had a great time ignoring me while chasing the scent of rabbits and getting all the pats from Mick and his brothers.

Dinner was force fed but thats just how it is on Reta today...

300gm Chicken Breast
100gm White Rice
1 x Avocado
60gm WPI
20gm Collagen
650ml Choc Coco Water

2398 Cals
P 249
F 109
C 104

Not much intake today which isnt ideal after a half decent workout, but there should be enough including the nights supplements to see me through. Time to get some rest in for tomorrow.

Much Love Evo Fam
Thankyou and Goodnight

I notice each time your abs pop hard @Doctakay you're leaner each time I see you amazing!
though i think we can go up on carbs some of these days, if possible

 

[Doctakay]

I notice each time your abs pop hard @Doctakay you're leaner each time I see you amazing!
though i think we can go up on carbs some of these days, if possible

I'll bump it up Lev. I want to be much more conscientious on the fats too @LevButlerov Thanks my man, I always appreciate your insights brother.

 

[LevButlerov]

I'll bump it up Lev. I want to be much more conscientious on the fats too @LevButlerov Thanks my man, I always appreciate your insights brother.

you being this lean carbs is your push now @Doctakay EVO family love and support your way!

 

[Doctakay]

Workout Saturday 28/2/2026

Preworkout
2mg Mots-C
10mg Inj Superdrol
(That'll do for the drol for now, running short on tolerance, I've hit my wall.)
200mg Caffeine
Banana
Strawberries

Intraworkout
Intrawar Aminos

Seated Hamstring Curls
40kg x 20
75kg x 16
89kg x 12

Seated Leg Extension
47kg x 20
75kg x 15
61kg x 12

Supinated Lsit Pullup x 6

Straight Barbell Curls
25kg x 15
20kg x 15
17.5 x 15
15kg x 15

Plated Leg Press
120kg x 20
120kg x 10 x 2

Neutral Pullup x 5

Roman Chair
Leg Swing x 16
Knee Raise x 12

Woke up very early and feeling like death, quickly put the dishes on and sorted the pets feeds, grabbed my laundry then back to sleep for another rough hour... not well slept at all, and a bit ill. Went in late and got a bit done anyway in 40mins, and slept on the couch at the Missos after we finished our morning out. I'm knackered

Sleep Hygeine
Nutrition Education
Push Education
Diet Adherence
Recovery
Time management

Plenty to be happy with progress wise this year and a few setbacks, physique wise, this week that I'm really not happy about. At least the week has been a highlighter on areas that absolutely need improving and I can focus on that.

Hope You all have a grouse weekend Evo Fam.

 

[Kopite67]

Workout Saturday 28/2/2026

Preworkout
2mg Mots-C
10mg Inj Superdrol
(That'll do for the drol for now, running short on tolerance, I've hit my wall.)
200mg Caffeine
Banana
Strawberries

Intraworkout
Intrawar Aminos

Seated Hamstring Curls
40kg x 20
75kg x 16
89kg x 12

Seated Leg Extension
47kg x 20
75kg x 15
61kg x 12

Supinated Lsit Pullup x 6

Straight Barbell Curls
25kg x 15
20kg x 15
17.5 x 15
15kg x 15

Plated Leg Press
120kg x 20
120kg x 10 x 2

Neutral Pullup x 5

Roman Chair
Leg Swing x 16
Knee Raise x 12

Woke up very early and feeling like death, quickly put the dishes on and sorted the pets feeds, grabbed my laundry then back to sleep for another rough hour... not well slept at all, and a bit ill. Went in late and got a bit done anyway in 40mins, and slept on the couch at the Missos after we finished our morning out. I'm knackered

Sleep Hygeine
Nutrition Education
Push Education
Diet Adherence
Recovery
Time management

Plenty to be happy with progress wise this year and a few setbacks, physique wise, this week that I'm really not happy about. At least the week has been a highlighter on areas that absolutely need improving and I can focus on that.

Hope You all have a grouse weekend Evo Fam.

Might need a small break brother. Been pushing real hard lately. You have achieved great things so far, and your new sponsor will certainly allow you to step to the next level. So give yourself a physical and mental break legend, then go again, better than ever

 

[Doctakay]

Thanks @Kopite67 Brother, I reckon you might be onto something there... I keep forgetting I'm getting closer to 50, I'm not a spring chicken anymore and recovery times are a bit longer. Strategic 3 days are better than a thrashed 4. I had a good formula going on and if it ain't broke...

 

[LevButlerov]

Workout Saturday 28/2/2026

Preworkout
2mg Mots-C
10mg Inj Superdrol
(That'll do for the drol for now, running short on tolerance, I've hit my wall.)
200mg Caffeine
Banana
Strawberries

Intraworkout
Intrawar Aminos

Seated Hamstring Curls
40kg x 20
75kg x 16
89kg x 12

Seated Leg Extension
47kg x 20
75kg x 15
61kg x 12

Supinated Lsit Pullup x 6

Straight Barbell Curls
25kg x 15
20kg x 15
17.5 x 15
15kg x 15

Plated Leg Press
120kg x 20
120kg x 10 x 2

Neutral Pullup x 5

Roman Chair
Leg Swing x 16
Knee Raise x 12

Woke up very early and feeling like death, quickly put the dishes on and sorted the pets feeds, grabbed my laundry then back to sleep for another rough hour... not well slept at all, and a bit ill. Went in late and got a bit done anyway in 40mins, and slept on the couch at the Missos after we finished our morning out. I'm knackered

Sleep Hygeine
Nutrition Education
Push Education
Diet Adherence
Recovery
Time management

Plenty to be happy with progress wise this year and a few setbacks, physique wise, this week that I'm really not happy about. At least the week has been a highlighter on areas that absolutely need improving and I can focus on that.

Hope You all have a grouse weekend Evo Fam.

if you feel bad you need time off take 2 days off trianing and take extra vitamins and minerals, elderberry and C and D get some recovery time in and up carbs and protein @Doctakay

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

 

[ceo]

I feel it already Gunna have to put some work.in today

Bros, welcome to my life lol

 

[Trenhead3cc]

Looking so good bro and nearly 50, enjoyed your podcast .

Also inj superdrol nice .
Hit a wall? Been running it for awhile ?

Lethargy can kick in if ran too long

 

[Doctakay]

Aye thanks my bro @Trenhead3cc I appreciate that aye. Yessir I love that injectable drol but it's a love hate thing It's been too many workouts in a row, Have to take some time off it now. Time for a freshen up.

 

[waggat]

Workout Saturday 28/2/2026

Preworkout
2mg Mots-C
10mg Inj Superdrol
(That'll do for the drol for now, running short on tolerance, I've hit my wall.)
200mg Caffeine
Banana
Strawberries

Intraworkout
Intrawar Aminos

Seated Hamstring Curls
40kg x 20
75kg x 16
89kg x 12

Seated Leg Extension
47kg x 20
75kg x 15
61kg x 12

Supinated Lsit Pullup x 6

Straight Barbell Curls
25kg x 15
20kg x 15
17.5 x 15
15kg x 15

Plated Leg Press
120kg x 20
120kg x 10 x 2

Neutral Pullup x 5

Roman Chair
Leg Swing x 16
Knee Raise x 12

Woke up very early and feeling like death, quickly put the dishes on and sorted the pets feeds, grabbed my laundry then back to sleep for another rough hour... not well slept at all, and a bit ill. Went in late and got a bit done anyway in 40mins, and slept on the couch at the Missos after we finished our morning out. I'm knackered

Sleep Hygeine
Nutrition Education
Push Education
Diet Adherence
Recovery
Time management

Plenty to be happy with progress wise this year and a few setbacks, physique wise, this week that I'm really not happy about. At least the week has been a highlighter on areas that absolutely need improving and I can focus on that.

Hope You all have a grouse weekend Evo Fam.

What do you put the feeling like crap down to mate? Was it not enough sleep? Or accumulated fatigue?

 

[Doctakay]

What do you put the feeling like crap down to mate? Was it not enough sleep? Or accumulated fatigue?

I reckon you nailed it right there @waggat brother. Accumulated fatigue and not enough sleep. I just hadn't recovered enough through the week. (A bit long on the pwo drol too)

We hit the hay at a decent hour last night and I feel fkn aces compared to yesterday.

 

[Dreamer]

Thanks @Kopite67 Brother, I reckon you might be onto something there... I keep forgetting I'm getting closer to 50, I'm not a spring chicken anymore and recovery times are a bit longer. Strategic 3 days are better than a thrashed 4. I had a good formula going on and if it ain't broke...

I feel this at 35 man haha, I have to remind myself I am not 25 anymore

 

[waggat]

I reckon you nailed it right there @waggat brother. Accumulated fatigue and not enough sleep. I just hadn't recovered enough through the week. (A bit long on the pwo drol too)

We hit the hay at a decent hour last night and I feel fkn aces compared to yesterday.

How long since your last deload? See how you go. Usually if I'm consistently getting good sleep then accumulated fatigue isn't an issue. When I have a few nights of bad sleep in a row, that's my typical sign I'm due for a deload / back-off week.

 

[Doctakay]

How long since your last deload? See how you go. Usually if I'm consistently getting good sleep then accumulated fatigue isn't an issue. When I have a few nights of bad sleep in a row, that's my typical sign I'm due for a deload / back-off week.

Been a minute for a deload... My sleep hasn't been great my man. Today is a much better day for sure. Got decent sleep last night, in bed at the right hour, and up with a half decent sleep in but not too late. Only a few wake ups thru the night. I'm feeling a million times better than yesterday.

 

[Doctakay]

Nutrition and Compounds
Sunday 1/3/2026

50mg Test Prop
50mg NPP

CoQ10
Tudca
Liver Support
Digestive Enzymes
Probiotics
Detox Debloat

Saturday I felt like the roughest thing God ever shoveled guts into.

I didnt record meals and tbh I didnt feel like eating much either.
Regular breaky of 2 poached eggs and sourdough, adding mushrooms this time and a six shot lactose free coffee.
We walked Delta and ran errands over the afternoon. For dinner I had fruit salad and 250gms of high protein chobani greek yoghurt with oats, blueberries and strawberries.

After a well rested night, bed at a decent hour and a reasonable sleep in, ya man is better refreshed and well rested, and unlike Friday and Saturday I didn't hate what I saw in the mirror at 90kg.

My darling dearest cut my hair and we went into the city to try out a spot wifey has wanted to visit for some time now.

I had a brilliantly bitter 6 shot coffee on lactose free and a big breakfast with poached eggs on pana de casa, potato croquette, tomato, mushroom, roquette, a chipolate, and avocado with two rash bacon and my angel face had the eggs benny. Both of these meals are how we rate whether or not we revisit a place If they can't poach an egg and if the coffee is poor, I won't be back. But this joint delivered, they deffo understood the brief.

Then we walked Delta for a bit before we jumped back in the car and ran the day's errands.

Once back home I got the meal prep all done, laundry away and the gym bag and work clothes ready to go at the door. Back to 200gm cooked weight chicken breast, 150gm rice and 100gm broccoli for the work week.

Pumped a WPI protein shake and tried this Aldi cream of rice on for size to up the carbs for the day, I heard it's a great source for bodybuilding but I dunno about eating it all the time aye.

Just finished my dinner of scotch fillet steak and asparagus.

I'm pumping the water into me too because I think that was another contributing factor to feeling sub par through the weekend.

Rough Recorded Cals and Macros today, but pretty close. Just a touch over maintenance. A little low on protein and a touch high on the fats, I like where the carbs are sitting, but correct me please if I'm wrong, I know I'm in need of better nutrition education geared toward growth.

Evening Powder Drink
Naringenin
Glycine
Lysine
TMG
Taurine
Creatine HCL

5iu GH before bed tonight 7:30

3103 Cals (a bit over maintenance)

P215
F146
C247

 

[Doctakay]

I feel this at 35 man haha, I have to remind myself I am not 25 anymore

Hahaha it's a rough go hey @Dreamer Youth is wasted on the young brother!

 

[willipede]

I am super stoked to be given this amazing opportunity, as it's an honour and a privilege to join the ranks of @R&Dpharma athletes.

Welcome to team brother, always in good hands with R&D

Meals look great by the way and really good macro split

 

[Doctakay]

Welcome to team brother, always in good hands with R&D

Meals look great by the way and really good macro split

Thankyou Brother @willipede Much appreciated my dude.

 

[Alice_In_Ironland]

Nutrition and Compounds
Sunday 1/3/2026

50mg Test Prop
50mg NPP

CoQ10
Tudca
Liver Support
Digestive Enzymes
Probiotics
Detox Debloat

Saturday I felt like the roughest thing God ever shoveled guts into.

I didnt record meals and tbh I didnt feel like eating much either.
Regular breaky of 2 poached eggs and sourdough, adding mushrooms this time and a six shot lactose free coffee.
We walked Delta and ran errands over the afternoon. For dinner I had fruit salad and 250gms of high protein chobani greek yoghurt with oats, blueberries and strawberries.

After a well rested night, bed at a decent hour and a reasonable sleep in, ya man is better refreshed and well rested, and unlike Friday and Saturday I didn't hate what I saw in the mirror at 90kg.

My darling dearest cut my hair and we went into the city to try out a spot wifey has wanted to visit for some time now.

I had a brilliantly bitter 6 shot coffee on lactose free and a big breakfast with poached eggs on pana de casa, potato croquette, tomato, mushroom, roquette, a chipolate, and avocado with two rash bacon and my angel face had the eggs benny. Both of these meals are how we rate whether or not we revisit a place If they can't poach an egg and if the coffee is poor, I won't be back. But this joint delivered, they deffo understood the brief.

Then we walked Delta for a bit before we jumped back in the car and ran the day's errands.

Once back home I got the meal prep all done, laundry away and the gym bag and work clothes ready to go at the door. Back to 200gm cooked weight chicken breast, 150gm rice and 100gm broccoli for the work week.

Pumped a WPI protein shake and tried this Aldi cream of rice on for size to up the carbs for the day, I heard it's a great source for bodybuilding but I dunno about eating it all the time aye.

Just finished my dinner of scotch fillet steak and asparagus.

I'm pumping the water into me too because I think that was another contributing factor to feeling sub par through the weekend.

Rough Recorded Cals and Macros today, but pretty close. Just a touch over maintenance. A little low on protein and a touch high on the fats, I like where the carbs are sitting, but correct me please if I'm wrong, I know I'm in need of better nutrition education geared toward growth.

Evening Powder Drink
Naringenin
Glycine
Lysine
TMG
Taurine
Creatine HCL

5iu GH before bed tonight 7:30

3103 Cals (a bit over maintenance)

P215
F146
C247

Meals look delish! Hope the extra water & electrolytes help with the recovery!

 

[Doctakay]

Meals look delish! Hope the extra water & electrolytes help with the recovery!

Thankyou sister I'm feeling miles better today aye.

 

[Kopite67]

Nutrition and Compounds
Sunday 1/3/2026

50mg Test Prop
50mg NPP

CoQ10
Tudca
Liver Support
Digestive Enzymes
Probiotics
Detox Debloat

Saturday I felt like the roughest thing God ever shoveled guts into.

I didnt record meals and tbh I didnt feel like eating much either.
Regular breaky of 2 poached eggs and sourdough, adding mushrooms this time and a six shot lactose free coffee.
We walked Delta and ran errands over the afternoon. For dinner I had fruit salad and 250gms of high protein chobani greek yoghurt with oats, blueberries and strawberries.

After a well rested night, bed at a decent hour and a reasonable sleep in, ya man is better refreshed and well rested, and unlike Friday and Saturday I didn't hate what I saw in the mirror at 90kg.

My darling dearest cut my hair and we went into the city to try out a spot wifey has wanted to visit for some time now.

I had a brilliantly bitter 6 shot coffee on lactose free and a big breakfast with poached eggs on pana de casa, potato croquette, tomato, mushroom, roquette, a chipolate, and avocado with two rash bacon and my angel face had the eggs benny. Both of these meals are how we rate whether or not we revisit a place If they can't poach an egg and if the coffee is poor, I won't be back. But this joint delivered, they deffo understood the brief.

Then we walked Delta for a bit before we jumped back in the car and ran the day's errands.

Once back home I got the meal prep all done, laundry away and the gym bag and work clothes ready to go at the door. Back to 200gm cooked weight chicken breast, 150gm rice and 100gm broccoli for the work week.

Pumped a WPI protein shake and tried this Aldi cream of rice on for size to up the carbs for the day, I heard it's a great source for bodybuilding but I dunno about eating it all the time aye.

Just finished my dinner of scotch fillet steak and asparagus.

I'm pumping the water into me too because I think that was another contributing factor to feeling sub par through the weekend.

Rough Recorded Cals and Macros today, but pretty close. Just a touch over maintenance. A little low on protein and a touch high on the fats, I like where the carbs are sitting, but correct me please if I'm wrong, I know I'm in need of better nutrition education geared toward growth.

Evening Powder Drink
Naringenin
Glycine
Lysine
TMG
Taurine
Creatine HCL

5iu GH before bed tonight 7:30

3103 Cals (a bit over maintenance)

P215
F146
C247

Rough start to your day brother. Glad you took a step back and got things looking better. Make sure you are 100% before hitting it hard again

 

[Doctakay]

Rough start to your day brother. Glad you took a step back and got things looking better. Make sure you are 100% before hitting it hard again

Yeah my bro. Saturday was not ideal. But today was grouse. With a better mind, I had a think about the approach going forward aye...

Monday. Light Load / Maintenance.
Thursday. Medium/Heavy Work.
Saturday. Heavy Work / Bigger Volume.

 

[Kopite67]

Yeah my bro. Saturday was not ideal. But today was grouse. With a better mind, I had a think about the approach going forward aye...

Monday. Light Load / Maintenance.
Thursday. Medium/Heavy Work.
Saturday. Heavy Work / Bigger Volume.

So Thursday is lower rep, heavier weight?
It's got really nice balance to it. Your thinking longer sessions on each day? You could still go for 4 days and make Monday another medium with Tue or Wed being light, smaller muscle groups , high rep.
I do like it though. Won't give you itchy feet to drop in of the off days though?

 

[LevButlerov]

Nutrition and Compounds
Sunday 1/3/2026

50mg Test Prop
50mg NPP

CoQ10
Tudca
Liver Support
Digestive Enzymes
Probiotics
Detox Debloat

Saturday I felt like the roughest thing God ever shoveled guts into.

I didnt record meals and tbh I didnt feel like eating much either.
Regular breaky of 2 poached eggs and sourdough, adding mushrooms this time and a six shot lactose free coffee.
We walked Delta and ran errands over the afternoon. For dinner I had fruit salad and 250gms of high protein chobani greek yoghurt with oats, blueberries and strawberries.

After a well rested night, bed at a decent hour and a reasonable sleep in, ya man is better refreshed and well rested, and unlike Friday and Saturday I didn't hate what I saw in the mirror at 90kg.

My darling dearest cut my hair and we went into the city to try out a spot wifey has wanted to visit for some time now.

I had a brilliantly bitter 6 shot coffee on lactose free and a big breakfast with poached eggs on pana de casa, potato croquette, tomato, mushroom, roquette, a chipolate, and avocado with two rash bacon and my angel face had the eggs benny. Both of these meals are how we rate whether or not we revisit a place If they can't poach an egg and if the coffee is poor, I won't be back. But this joint delivered, they deffo understood the brief.

Then we walked Delta for a bit before we jumped back in the car and ran the day's errands.

Once back home I got the meal prep all done, laundry away and the gym bag and work clothes ready to go at the door. Back to 200gm cooked weight chicken breast, 150gm rice and 100gm broccoli for the work week.

Pumped a WPI protein shake and tried this Aldi cream of rice on for size to up the carbs for the day, I heard it's a great source for bodybuilding but I dunno about eating it all the time aye.

Just finished my dinner of scotch fillet steak and asparagus.

I'm pumping the water into me too because I think that was another contributing factor to feeling sub par through the weekend.

Rough Recorded Cals and Macros today, but pretty close. Just a touch over maintenance. A little low on protein and a touch high on the fats, I like where the carbs are sitting, but correct me please if I'm wrong, I know I'm in need of better nutrition education geared toward growth.

Evening Powder Drink
Naringenin
Glycine
Lysine
TMG
Taurine
Creatine HCL

5iu GH before bed tonight 7:30

3103 Cals (a bit over maintenance)

P215
F146
C247

love the updates @Doctakay very nice meal pics no matter how its recorded and staying steady is the key here
and your little one looks cute she's smiling

 

[Doctakay]

So Thursday is lower rep, heavier weight?
It's got really nice balance to it. Your thinking longer sessions on each day? You could still go for 4 days and make Monday another medium with Tue or Wed being light, smaller muscle groups , high rep.
I do like it though. Won't give you itchy feet to drop in of the off days though?

Yeah my bro. Slightly longer sessions with higher intensity on my days off work, maintenance and medium intensity on the days before work to see me through recovery and so I'm not shenga 'd at work at the end of the day. I want to grow but it still has to be compatible with my work life and wife life. I'm looking to find the best balance. Travel time is killing me.

 

[Kopite67]

Yeah my bro. Slightly longer sessions with higher intensity on my days off work, maintenance and medium intensity on the days before work to see me through recovery and so I'm not shenga 'd at work at the end of the day. I want to grow but it still has to be compatible with my work life and wife life. I'm looking to find the best balance. Travel time is killing me.

Yeah brother, travel time is a killing stroke for sure. I work over an hour away from home so I would dearly love those couple of hours back a day.

 

[Doctakay]

Workout Monday 2/3/2026

91kg

Fasted BG
5.2

Had a great start to the nights sleep. Well fed, organised and in bed a decent hour, I was stoked, finally nailed the sleep hygiene and organisation... but George the cat decided he was gunna yowl at 130am and keep randomly doing that shit till past 2am, Delta was disturbed and I couldn't get back to sleep. I was so dirty about it, I have no words.

Oh well... Such is life. That cat gets to live outside from now on. My sleep is everything at the moment and I won't have it compromised again. Ya lost ya privileges son!

Doing a light day, this is my active recovery day, a bit of a maintenance/pump/warmies type of thing. Just keeping the body moving as I ease into the week. I can still feel my legs from the weekend and it felt good to keep them warm.

Pre Workout
200mg Caffeine
Banana
Strawberries

Intra Workout
Intrawar Aminos

Warmup 50cals Recumbent Bike

Seated Hamstring Curls
47kg x 20
61kg x 20
75kg x 15

Supinated Pullup x 5

Seated Leg Extension
47kg x 15
54kg x 15
68kg x 12

Mels banded shoulder stretches
12reps ea x 3sets

Seated Row
61kg x 10 pronated
61kg x 15 supinated
61kg x 15 neutral

Neutral Grip Lsit Pullup x 5

20kg Kettlebell Curl x 25

Roman Chair
Leg swing x 10 x 2
Knee raise x 10 x 2

Pushup x 20

20kg Kettlebell Swing x 20

20kg Kettlebell Curl Complex
CRCL = 1 set x 6 reps

All in a all a nice little start to the day.

 

[LevButlerov]

Workout Monday 2/3/2026

91kg

Fasted BG
5.2

Had a great start to the nights sleep. Well fed, organised and in bed a decent hour, I was stoked, finally nailed the sleep hygiene and organisation... but George the cat decided he was gunna yowl at 130am and keep randomly doing that shit till past 2am, Delta was disturbed and I couldn't get back to sleep. I was so dirty about it, I have no words.

Oh well... Such is life. That cat gets to live outside from now on. My sleep is everything at the moment and I won't have it compromised again. Ya lost ya privileges son!

Doing a light day, this is my active recovery day, a bit of a maintenance/pump/warmies type of thing. Just keeping the body moving as I ease into the week. I can still feel my legs from the weekend and it felt good to keep them warm.

Pre Workout
200mg Caffeine
Banana
Strawberries

Intra Workout
Intrawar Aminos

Warmup 50cals Recumbent Bike

Seated Hamstring Curls
47kg x 20
61kg x 20
75kg x 15

Supinated Pullup x 5

Seated Leg Extension
47kg x 15
54kg x 15
68kg x 12

Mels banded shoulder stretches
12reps ea x 3sets

Seated Row
61kg x 10 pronated
61kg x 15 supinated
61kg x 15 neutral

Neutral Grip Lsit Pullup x 5

20kg Kettlebell Curl x 25

Roman Chair
Leg swing x 10 x 2
Knee raise x 10 x 2

Pushup x 20

20kg Kettlebell Swing x 20

20kg Kettlebell Curl Complex
CRCL = 1 set x 6 reps

All in a all a nice little start to the day.

You're looking lean and hard @Doctakay how about putting cat outside so she can sleep?

 

[Doctakay]

You're looking lean and hard @Doctakay how about putting cat outside so she can sleep?

Thanks @LevButlerov I'm trying to keep the look lean.

The girl is good, she sleeps on Deltas bed at night, its the boy George that wanders in at night and demands attention or feeding. He lost his privileges @LevButlerov 🫩 Tonight he gets chucked outside and the door gets locked behind him.

 

[Kopite67]

Workout Monday 2/3/2026

91kg

Fasted BG
5.2

Had a great start to the nights sleep. Well fed, organised and in bed a decent hour, I was stoked, finally nailed the sleep hygiene and organisation... but George the cat decided he was gunna yowl at 130am and keep randomly doing that shit till past 2am, Delta was disturbed and I couldn't get back to sleep. I was so dirty about it, I have no words.

Oh well... Such is life. That cat gets to live outside from now on. My sleep is everything at the moment and I won't have it compromised again. Ya lost ya privileges son!

Doing a light day, this is my active recovery day, a bit of a maintenance/pump/warmies type of thing. Just keeping the body moving as I ease into the week. I can still feel my legs from the weekend and it felt good to keep them warm.

Pre Workout
200mg Caffeine
Banana
Strawberries

Intra Workout
Intrawar Aminos

Warmup 50cals Recumbent Bike

Seated Hamstring Curls
47kg x 20
61kg x 20
75kg x 15

Supinated Pullup x 5

Seated Leg Extension
47kg x 15
54kg x 15
68kg x 12

Mels banded shoulder stretches
12reps ea x 3sets

Seated Row
61kg x 10 pronated
61kg x 15 supinated
61kg x 15 neutral

Neutral Grip Lsit Pullup x 5

20kg Kettlebell Curl x 25

Roman Chair
Leg swing x 10 x 2
Knee raise x 10 x 2

Pushup x 20

20kg Kettlebell Swing x 20

20kg Kettlebell Curl Complex
CRCL = 1 set x 6 reps

All in a all a nice little start to the day.

Much better day than the last few legend, apart from George's indiscriminate discussions at 0130 . Harsh lesson is going to be learnt there .
Nice easy session you got going and you are still ridiculously lean and defined brother. Must be doing something totally right to achieve that

 

[Doctakay]

Much better day than the last few legend, apart from George's indiscriminate discussions at 0130 . Harsh lesson is going to be learnt there .
Nice easy session you got going and you are still ridiculously lean and defined brother. Must be doing something totally right to achieve that

Thankyou my bro, I really appreciate you following along this log hey. Always a good day when you drop in brother.

 

[Kopite67]

Thankyou my bro, I really appreciate you following along this log hey. Always a good day when you drop in brother.

One of my favourites to catch up on brother

 

[LevButlerov]

Thanks @LevButlerov I'm trying to keep the look lean.

The girl is good, she sleeps on Deltas bed at night, its the boy George that wanders in at night and demands attention or feeding. He lost his privileges @LevButlerov 🫩 Tonight he gets chucked outside and the door gets locked behind him.

I get it George dont listen lol lock it @Doctakay

 

[waggat]

Workout Monday 2/3/2026

91kg

Fasted BG
5.2

Had a great start to the nights sleep. Well fed, organised and in bed a decent hour, I was stoked, finally nailed the sleep hygiene and organisation... but George the cat decided he was gunna yowl at 130am and keep randomly doing that shit till past 2am, Delta was disturbed and I couldn't get back to sleep. I was so dirty about it, I have no words.

Oh well... Such is life. That cat gets to live outside from now on. My sleep is everything at the moment and I won't have it compromised again. Ya lost ya privileges son!

Doing a light day, this is my active recovery day, a bit of a maintenance/pump/warmies type of thing. Just keeping the body moving as I ease into the week. I can still feel my legs from the weekend and it felt good to keep them warm.

Pre Workout
200mg Caffeine
Banana
Strawberries

Intra Workout
Intrawar Aminos

Warmup 50cals Recumbent Bike

Seated Hamstring Curls
47kg x 20
61kg x 20
75kg x 15

Supinated Pullup x 5

Seated Leg Extension
47kg x 15
54kg x 15
68kg x 12

Mels banded shoulder stretches
12reps ea x 3sets

Seated Row
61kg x 10 pronated
61kg x 15 supinated
61kg x 15 neutral

Neutral Grip Lsit Pullup x 5

20kg Kettlebell Curl x 25

Roman Chair
Leg swing x 10 x 2
Knee raise x 10 x 2

Pushup x 20

20kg Kettlebell Swing x 20

20kg Kettlebell Curl Complex
CRCL = 1 set x 6 reps

All in a all a nice little start to the day.

That sucks about the sleep after how well prepared you were! I get the same thing with my mongrel cats. They start scratching the rug at 3am. And since the last few days I slept crap and woke at 2 or so thats what time it started today.

You're looking lean as in those photos there mate!

 

[Doctakay]

Workout Monday 2/3/2026

Doing a medium/maintenance day today. I'm still not feeling crash hot and its got me a bit out of sorts. Sleep is still hit and miss this week, and I don't know where the nausea is coming from. Theres been a bug going around work though so maybe thats whats happening. Only 30mins in the gym today.

90kg

Pre Workout
200mg Caffeine
Cream of Rice
Strawberries

Intra Workout
Intrawar Aminos

Warmup 50cals Recumbent Bike
Mels stretches x 4
Leg swing to Lsit pullup x 5

Seated Hamstring Curls
82kg x 15
82kg x 15
82kg x 10

Supinated Pullup x 8

Seated Leg Extension
75kg x 12
96kg x 10
82kg x 8 (partial fails 9&10)

Seated Row
68kg x 10 pronated
68kg x 12 supinated
68kg x 12 neutral

20kg Kettlebell Curl x 20

Roman Chair
Leg swing x 10 x 2
Knee raise x 10

Pushup x 20

20kg Kettlebell Curl Complex
CRCL = 1 set x 10 reps

The day at work was another hot one. Built my control board and got everything done that had to get done. Cracker of a headache through the day aye. There was a cleaning crew removing stickers from a large trailer, spraying with a "natural" citrus cleaner and the spray wafted heavily through the hot workshop. Little bit inconsiderate my dudes. That shit is pretty potent.

Off to bed early with a sore head still and plenty of water. Will have at it again tomorrow with Mick, hopefully a better session. Back in time to see what the doctor wants with his non urgent meeting.

Much Love and God Bless Evo Fam.
Thankyou and Goodnight.

 

[Kopite67]

Workout Monday 2/3/2026

Doing a medium/maintenance day today. I'm still not feeling crash hot and its got me a bit out of sorts. Sleep is still hit and miss this week, and I don't know where the nausea is coming from. Theres been a bug going around work though so maybe thats whats happening. Only 30mins in the gym today.

90kg

Pre Workout
200mg Caffeine
Cream of Rice
Strawberries

Intra Workout
Intrawar Aminos

Warmup 50cals Recumbent Bike
Mels stretches x 4
Leg swing to Lsit pullup x 5

Seated Hamstring Curls
82kg x 15
82kg x 15
82kg x 10

Supinated Pullup x 8

Seated Leg Extension
75kg x 12
96kg x 10
82kg x 8 (partial fails 9&10)

Seated Row
68kg x 10 pronated
68kg x 12 supinated
68kg x 12 neutral

20kg Kettlebell Curl x 20

Roman Chair
Leg swing x 10 x 2
Knee raise x 10

Pushup x 20

20kg Kettlebell Curl Complex
CRCL = 1 set x 10 reps

The day at work was another hot one. Built my control board and got everything done that had to get done. Cracker of a headache through the day aye. There was a cleaning crew removing stickers from a large trailer, spraying with a "natural" citrus cleaner and the spray wafted heavily through the hot workshop. Little bit inconsiderate my dudes. That shit is pretty potent.

Off to bed early with a sore head still and plenty of water. Will have at it again tomorrow with Mick, hopefully a better session. Back in time to see what the doctor wants with his non urgent meeting.

Much Love and God Bless Evo Fam.
Thankyou and Goodnight.

Sorry to see that you are feeling less than stellar champion. Was very inconsiderate of the crew spraying that shot everywhere.
Hopefully an early night will help you get back on track soon.
Did have time for a cheeky bit of food porn though, God bless you

 

[Doctakay]

Thankyou brother @Kopite67
Early night and a mid morning lift. We're gunna do it anyways, tired, sore or a bit under the weather.🫩 The show goes on even if its at half throttle. Movement is movement and showing up is a must this week.
Always got that food porn for you my dude ‍ appreciate you brother.

 

[LevButlerov]

Workout Monday 2/3/2026

Doing a medium/maintenance day today. I'm still not feeling crash hot and its got me a bit out of sorts. Sleep is still hit and miss this week, and I don't know where the nausea is coming from. Theres been a bug going around work though so maybe thats whats happening. Only 30mins in the gym today.

90kg

Pre Workout
200mg Caffeine
Cream of Rice
Strawberries

Intra Workout
Intrawar Aminos

Warmup 50cals Recumbent Bike
Mels stretches x 4
Leg swing to Lsit pullup x 5

Seated Hamstring Curls
82kg x 15
82kg x 15
82kg x 10

Supinated Pullup x 8

Seated Leg Extension
75kg x 12
96kg x 10
82kg x 8 (partial fails 9&10)

Seated Row
68kg x 10 pronated
68kg x 12 supinated
68kg x 12 neutral

20kg Kettlebell Curl x 20

Roman Chair
Leg swing x 10 x 2
Knee raise x 10

Pushup x 20

20kg Kettlebell Curl Complex
CRCL = 1 set x 10 reps

The day at work was another hot one. Built my control board and got everything done that had to get done. Cracker of a headache through the day aye. There was a cleaning crew removing stickers from a large trailer, spraying with a "natural" citrus cleaner and the spray wafted heavily through the hot workshop. Little bit inconsiderate my dudes. That shit is pretty potent.

Off to bed early with a sore head still and plenty of water. Will have at it again tomorrow with Mick, hopefully a better session. Back in time to see what the doctor wants with his non urgent meeting.

Much Love and God Bless Evo Fam.
Thankyou and Goodnight.

the nausea maybe from glp1? usually if you got it its glp related, have you added some digestive aids to this? @Doctakay
love your pump lean and hard in the pics and strong rows 68!

@Allupfromhere @Pigsy @Dreamer
@waggat @codezz @Yuri

 

[Dreamer]

Workout Monday 2/3/2026

Doing a medium/maintenance day today. I'm still not feeling crash hot and its got me a bit out of sorts. Sleep is still hit and miss this week, and I don't know where the nausea is coming from. Theres been a bug going around work though so maybe thats whats happening. Only 30mins in the gym today.

90kg

Pre Workout
200mg Caffeine
Cream of Rice
Strawberries

Intra Workout
Intrawar Aminos

Warmup 50cals Recumbent Bike
Mels stretches x 4
Leg swing to Lsit pullup x 5

Seated Hamstring Curls
82kg x 15
82kg x 15
82kg x 10

Supinated Pullup x 8

Seated Leg Extension
75kg x 12
96kg x 10
82kg x 8 (partial fails 9&10)

Seated Row
68kg x 10 pronated
68kg x 12 supinated
68kg x 12 neutral

20kg Kettlebell Curl x 20

Roman Chair
Leg swing x 10 x 2
Knee raise x 10

Pushup x 20

20kg Kettlebell Curl Complex
CRCL = 1 set x 10 reps

The day at work was another hot one. Built my control board and got everything done that had to get done. Cracker of a headache through the day aye. There was a cleaning crew removing stickers from a large trailer, spraying with a "natural" citrus cleaner and the spray wafted heavily through the hot workshop. Little bit inconsiderate my dudes. That shit is pretty potent.

Off to bed early with a sore head still and plenty of water. Will have at it again tomorrow with Mick, hopefully a better session. Back in time to see what the doctor wants with his non urgent meeting.

Much Love and God Bless Evo Fam.
Thankyou and Goodnight.

Looking great brother, food on point too - I have also been unwell something nasty going around

 

[Alice_In_Ironland]

Workout Monday 2/3/2026

Doing a medium/maintenance day today. I'm still not feeling crash hot and its got me a bit out of sorts. Sleep is still hit and miss this week, and I don't know where the nausea is coming from. Theres been a bug going around work though so maybe thats whats happening. Only 30mins in the gym today.

90kg

Pre Workout
200mg Caffeine
Cream of Rice
Strawberries

Intra Workout
Intrawar Aminos

Warmup 50cals Recumbent Bike
Mels stretches x 4
Leg swing to Lsit pullup x 5

Seated Hamstring Curls
82kg x 15
82kg x 15
82kg x 10

Supinated Pullup x 8

Seated Leg Extension
75kg x 12
96kg x 10
82kg x 8 (partial fails 9&10)

Seated Row
68kg x 10 pronated
68kg x 12 supinated
68kg x 12 neutral

20kg Kettlebell Curl x 20

Roman Chair
Leg swing x 10 x 2
Knee raise x 10

Pushup x 20

20kg Kettlebell Curl Complex
CRCL = 1 set x 10 reps

The day at work was another hot one. Built my control board and got everything done that had to get done. Cracker of a headache through the day aye. There was a cleaning crew removing stickers from a large trailer, spraying with a "natural" citrus cleaner and the spray wafted heavily through the hot workshop. Little bit inconsiderate my dudes. That shit is pretty potent.

Off to bed early with a sore head still and plenty of water. Will have at it again tomorrow with Mick, hopefully a better session. Back in time to see what the doctor wants with his non urgent meeting.

Much Love and God Bless Evo Fam.
Thankyou and Goodnight.

Means good great like the partials to failure on the leg extension too.

 

[Doctakay]

the nausea maybe from glp1? usually if you got it its glp related, have you added some digestive aids to this? @Doctakay
love your pump lean and hard in the pics and strong rows 68!

@Allupfromhere @Pigsy @Dreamer
@waggat @codezz @Yuri

Chhers brother Smashing the digestive aids daily @LevButlerov
Could be GLP but I don't normally get the nausea from it. Its only been recent. Feeling a bit better now I'm showered, fed and in bed.

 

[Doctakay]

Means good great like the partials to failure on the leg extension too.

Thankyou Sister

 

[Doctakay]

Looking great brother, food on point too - I have also been unwell something nasty going around

Thanks brother @Dreamer I think i might have a bit of a stomach bug tbh.

 

[LevButlerov]

Chhers brother Smashing the digestive aids daily @LevButlerov
Could be GLP but I don't normally get the nausea from it. Its only been recent. Feeling a bit better now I'm showered, fed and in bed.

we could cut down GLP dose and add cagrilintide, consider it? @Doctakay

 

[Doctakay]

we could cut down GLP dose and add cagrilintide, consider it? @Doctakay

I'll deffo be bringing it down compared to last fortnight Lev.

Not sure what cagrilintide is so ill have to check it out and learn about it.

 

[Doctakay]

Workout Friday 6/3/2026

Sorry for the log style today Fam. I'm in a fair bit of discomfort and my phone is making it awfully difficult for me to type things out today, I think I need to reboot and replace the screen protector. Plenty of things not running as smooth as the should lately.

I got up early and went to Micks place but I still had a crazy headache and neck ache. Every time I lean forward my brain feels like it wants to explode on every pulse. When I stand back up I get a wierd vertigo sensation. So I went back home and slept it off for a few hours. I've checked my resting blood pressure and its fine. However, I checked straight after I had the shits, in pain, trying to find the BP monitor and it was 150/80 when I found it but the next test was back down to 120/70 next one lower again. I gave it a miss this morning and waited until after my non urgent doctors follow up.

Got to the doctor's and He asked me why I was there and I told him "you're the one who wanted the non urgent follow up mate, you tell me"
He then realised his receptionist had misinterpreted his instructions, and we were both wasting our time. So we checked BP again and it was fine.
I took a mersyndol for the pain and
I went straight into town and did a light session in the gym. No real leg push motions cos my head wanted to explode when I did.
It even gives me a shooting pain in the left side of my skull and neck to type this out.

The pain died down in the gym, but got worse on the way home.
10mg Cialis and a couple of asprin made it better. I'm calling an intermittent BP issue and neck cramping here... Doctor wasnt too worried about it. He recommended a rest day and some pizza.
Have to do a little bit today or I feel like I'm not doing enough. I'll give tomorrow a miss though.

Warmups
Bike 60 cals
Mels Banded Stretches
Yellow x 5
Purple x 2
Lsit pullup to tuck row x 5
Chest press x 20kg x 20

Bench Press
Bar x 20
90kg x 5
80kg x 5
70kg x 8
60kg x 6

70kg bent over supinated row x 10
60kg bent over supinated row x 10

Lsit pullup x 5 x 2
20kg Barbell Curl x 10 x 2

BSS Machine 40kg
Bss Squat to Rear Delt row x 10
Rear Delt Row x 10
Rear Delt Row x 15

Roman Chair
Leg Swing x 15
Knee Raise x 15

All round just felt weak and didnt want to push it incase I popped a blood vessel in my brain, kinda paranoid about it. But I think its just wild inflammation... I can see it on my body too. Just puffy and sore. That spray really lit up my skin in the workshop too yesterday. This isnt the first time I've dealt with a creased neck and chronic headache this year too. This is maybe the third time this year and it lasts about a day or two. Fingers crossed it goes overnight.

Its all good, shower, rest, aspirin. Water water water...

Much Love Evo Fam

 

[Shakey]

Workout Friday 6/3/2026

Sorry for the log style today Fam. I'm in a fair bit of discomfort and my phone is making it awfully difficult for me to type things out today, I think I need to reboot and replace the screen protector. Plenty of things not running as smooth as the should lately.

I got up early and went to Micks place but I still had a crazy headache and neck ache. Every time I lean forward my brain feels like it wants to explode on every pulse. When I stand back up I get a wierd vertigo sensation. So I went back home and slept it off for a few hours. I've checked my resting blood pressure and its fine. However, I checked straight after I had the shits, in pain, trying to find the BP monitor and it was 150/80 when I found it but the next test was back down to 120/70 next one lower again. I gave it a miss this morning and waited until after my non urgent doctors follow up.

Got to the doctor's and He asked me why I was there and I told him "you're the one who wanted the non urgent follow up mate, you tell me"
He then realised his receptionist had misinterpreted his instructions, and we were both wasting our time. So we checked BP again and it was fine.
I took a mersyndol for the pain and
I went straight into town and did a light session in the gym. No real leg push motions cos my head wanted to explode when I did.
It even gives me a shooting pain in the left side of my skull and neck to type this out.

The pain died down in the gym, but got worse on the way home.
10mg Cialis and a couple of asprin made it better. I'm calling an intermittent BP issue and neck cramping here... Doctor wasnt too worried about it. He recommended a rest day and some pizza.
Have to do a little bit today or I feel like I'm not doing enough. I'll give tomorrow a miss though.

Warmups
Bike 60 cals
Mels Banded Stretches
Yellow x 5
Purple x 2
Lsit pullup to tuck row x 5
Chest press x 20kg x 20

Bench Press
Bar x 20
90kg x 5
80kg x 5
70kg x 8
60kg x 6

70kg bent over supinated row x 10
60kg bent over supinated row x 10

Lsit pullup x 5 x 2
20kg Barbell Curl x 10 x 2

BSS Machine 40kg
Bss Squat to Rear Delt row x 10
Rear Delt Row x 10
Rear Delt Row x 15

Roman Chair
Leg Swing x 15
Knee Raise x 15

All round just felt weak and didnt want to push it incase I popped a blood vessel in my brain, kinda paranoid about it. But I think its just wild inflammation... I can see it on my body too. Just puffy and sore. That spray really lit up my skin in the workshop too yesterday. This isnt the first time I've dealt with a creased neck and chronic headache this year too. This is maybe the third time this year and it lasts about a day or two. Fingers crossed it goes overnight.

Its all good, shower, rest, aspirin. Water water water...

Much Love Evo Fam

Damn bro, hope the headaches clear up. Deff rest up and munch some pizza.

 

[waggat]

Workout Friday 6/3/2026

Sorry for the log style today Fam. I'm in a fair bit of discomfort and my phone is making it awfully difficult for me to type things out today, I think I need to reboot and replace the screen protector. Plenty of things not running as smooth as the should lately.

I got up early and went to Micks place but I still had a crazy headache and neck ache. Every time I lean forward my brain feels like it wants to explode on every pulse. When I stand back up I get a wierd vertigo sensation. So I went back home and slept it off for a few hours. I've checked my resting blood pressure and its fine. However, I checked straight after I had the shits, in pain, trying to find the BP monitor and it was 150/80 when I found it but the next test was back down to 120/70 next one lower again. I gave it a miss this morning and waited until after my non urgent doctors follow up.

Got to the doctor's and He asked me why I was there and I told him "you're the one who wanted the non urgent follow up mate, you tell me"
He then realised his receptionist had misinterpreted his instructions, and we were both wasting our time. So we checked BP again and it was fine.
I took a mersyndol for the pain and
I went straight into town and did a light session in the gym. No real leg push motions cos my head wanted to explode when I did.
It even gives me a shooting pain in the left side of my skull and neck to type this out.

The pain died down in the gym, but got worse on the way home.
10mg Cialis and a couple of asprin made it better. I'm calling an intermittent BP issue and neck cramping here... Doctor wasnt too worried about it. He recommended a rest day and some pizza.
Have to do a little bit today or I feel like I'm not doing enough. I'll give tomorrow a miss though.

Warmups
Bike 60 cals
Mels Banded Stretches
Yellow x 5
Purple x 2
Lsit pullup to tuck row x 5
Chest press x 20kg x 20

Bench Press
Bar x 20
90kg x 5
80kg x 5
70kg x 8
60kg x 6

70kg bent over supinated row x 10
60kg bent over supinated row x 10

Lsit pullup x 5 x 2
20kg Barbell Curl x 10 x 2

BSS Machine 40kg
Bss Squat to Rear Delt row x 10
Rear Delt Row x 10
Rear Delt Row x 15

Roman Chair
Leg Swing x 15
Knee Raise x 15

All round just felt weak and didnt want to push it incase I popped a blood vessel in my brain, kinda paranoid about it. But I think its just wild inflammation... I can see it on my body too. Just puffy and sore. That spray really lit up my skin in the workshop too yesterday. This isnt the first time I've dealt with a creased neck and chronic headache this year too. This is maybe the third time this year and it lasts about a day or two. Fingers crossed it goes overnight.

Its all good, shower, rest, aspirin. Water water water...

Much Love Evo Fam

You sure you shouldn't be taking a few days off mate? I reckon rest is the way to go in that situation.

 

[Doctakay]

Damn bro, hope the headaches clear up. Deff rest up and munch some pizza.

Just a small one @Shakey can't go overboard... Lotta fruit salad to makeup for it.

 

[Doctakay]

You sure you shouldn't be taking a few days off mate? I reckon rest is the way to go in that situation.

Yeah my bro. I will now. I was gunna go again tomoz but ill be giving that a miss, getting an early night and sleeping right in.

Big weekend of S.F.A.

 

[Alice_In_Ironland]

Workout Friday 6/3/2026

Sorry for the log style today Fam. I'm in a fair bit of discomfort and my phone is making it awfully difficult for me to type things out today, I think I need to reboot and replace the screen protector. Plenty of things not running as smooth as the should lately.

I got up early and went to Micks place but I still had a crazy headache and neck ache. Every time I lean forward my brain feels like it wants to explode on every pulse. When I stand back up I get a wierd vertigo sensation. So I went back home and slept it off for a few hours. I've checked my resting blood pressure and its fine. However, I checked straight after I had the shits, in pain, trying to find the BP monitor and it was 150/80 when I found it but the next test was back down to 120/70 next one lower again. I gave it a miss this morning and waited until after my non urgent doctors follow up.

Got to the doctor's and He asked me why I was there and I told him "you're the one who wanted the non urgent follow up mate, you tell me"
He then realised his receptionist had misinterpreted his instructions, and we were both wasting our time. So we checked BP again and it was fine.
I took a mersyndol for the pain and
I went straight into town and did a light session in the gym. No real leg push motions cos my head wanted to explode when I did.
It even gives me a shooting pain in the left side of my skull and neck to type this out.

The pain died down in the gym, but got worse on the way home.
10mg Cialis and a couple of asprin made it better. I'm calling an intermittent BP issue and neck cramping here... Doctor wasnt too worried about it. He recommended a rest day and some pizza.
Have to do a little bit today or I feel like I'm not doing enough. I'll give tomorrow a miss though.

Warmups
Bike 60 cals
Mels Banded Stretches
Yellow x 5
Purple x 2
Lsit pullup to tuck row x 5
Chest press x 20kg x 20

Bench Press
Bar x 20
90kg x 5
80kg x 5
70kg x 8
60kg x 6

70kg bent over supinated row x 10
60kg bent over supinated row x 10

Lsit pullup x 5 x 2
20kg Barbell Curl x 10 x 2

BSS Machine 40kg
Bss Squat to Rear Delt row x 10
Rear Delt Row x 10
Rear Delt Row x 15

Roman Chair
Leg Swing x 15
Knee Raise x 15

All round just felt weak and didnt want to push it incase I popped a blood vessel in my brain, kinda paranoid about it. But I think its just wild inflammation... I can see it on my body too. Just puffy and sore. That spray really lit up my skin in the workshop too yesterday. This isnt the first time I've dealt with a creased neck and chronic headache this year too. This is maybe the third time this year and it lasts about a day or two. Fingers crossed it goes overnight.

Its all good, shower, rest, aspirin. Water water water...

Much Love Evo Fam

Hope you’re feeling better soon. Whenever I have a wry neck or tight traps soft tissue work usually fixes it with some dry needling to the area

 

[Doctakay]

Hope you’re feeling better soon. Whenever I have a wry neck or tight traps soft tissue work usually fixes it with some dry needling to the area

Ill dig out the massage gun. thankyou sister thats a good idea

 

[LevButlerov]

I'll deffo be bringing it down compared to last fortnight Lev.

Not sure what cagrilintide is so ill have to check it out and learn about it.

check my community research thread on Cagrilintide @Doctakay
https://www.evolutionary.org/forums...s-semaglutide-tirzepatide-retatrutide.109649/

 

[LevButlerov]

Just a small one @Shakey can't go overboard... Lotta fruit salad to makeup for it.

you killed the whole pizza? @Doctakay

 

[LevButlerov]

Workout Friday 6/3/2026

Sorry for the log style today Fam. I'm in a fair bit of discomfort and my phone is making it awfully difficult for me to type things out today, I think I need to reboot and replace the screen protector. Plenty of things not running as smooth as the should lately.

I got up early and went to Micks place but I still had a crazy headache and neck ache. Every time I lean forward my brain feels like it wants to explode on every pulse. When I stand back up I get a wierd vertigo sensation. So I went back home and slept it off for a few hours. I've checked my resting blood pressure and its fine. However, I checked straight after I had the shits, in pain, trying to find the BP monitor and it was 150/80 when I found it but the next test was back down to 120/70 next one lower again. I gave it a miss this morning and waited until after my non urgent doctors follow up.

Got to the doctor's and He asked me why I was there and I told him "you're the one who wanted the non urgent follow up mate, you tell me"
He then realised his receptionist had misinterpreted his instructions, and we were both wasting our time. So we checked BP again and it was fine.
I took a mersyndol for the pain and
I went straight into town and did a light session in the gym. No real leg push motions cos my head wanted to explode when I did.
It even gives me a shooting pain in the left side of my skull and neck to type this out.

The pain died down in the gym, but got worse on the way home.
10mg Cialis and a couple of asprin made it better. I'm calling an intermittent BP issue and neck cramping here... Doctor wasnt too worried about it. He recommended a rest day and some pizza.
Have to do a little bit today or I feel like I'm not doing enough. I'll give tomorrow a miss though.

Warmups
Bike 60 cals
Mels Banded Stretches
Yellow x 5
Purple x 2
Lsit pullup to tuck row x 5
Chest press x 20kg x 20

Bench Press
Bar x 20
90kg x 5
80kg x 5
70kg x 8
60kg x 6

70kg bent over supinated row x 10
60kg bent over supinated row x 10

Lsit pullup x 5 x 2
20kg Barbell Curl x 10 x 2

BSS Machine 40kg
Bss Squat to Rear Delt row x 10
Rear Delt Row x 10
Rear Delt Row x 15

Roman Chair
Leg Swing x 15
Knee Raise x 15

All round just felt weak and didnt want to push it incase I popped a blood vessel in my brain, kinda paranoid about it. But I think its just wild inflammation... I can see it on my body too. Just puffy and sore. That spray really lit up my skin in the workshop too yesterday. This isnt the first time I've dealt with a creased neck and chronic headache this year too. This is maybe the third time this year and it lasts about a day or two. Fingers crossed it goes overnight.

Its all good, shower, rest, aspirin. Water water water...

Much Love Evo Fam

BP going up and down happens @Doctakay you should do baby aspirin eod and you'll see how you feel
i think the days high bp and you feel it id say take a rest dont train