Approved Log Growth Phase Cycle - Testosterone EQ NPP HGH Mots-C Retatrutide Log

[KaneD]

Just want to show a massive appreciation to @Southern Cross Labs for sponsoring the oils used in this log! They’re a fresh new addition to the scene here on Evo, but by no means are they new to the industry. The knowledge and experience they have shared with me not only on the PED side of things, but the training and nutrition and just overall life experiences has been second to none. I’m excited to share my progress with everyone, and I’m even more excited to showcase the high quality oils these guys produce. I would highly recommended giving these guys a go, if anything than just to check out the Australian Made symbol on their labelling
TIME TO GROW

The cruise has been an absolute breeze with the help from everyone here, and now we move to growing this is going to be the most efficient growth phase I’ve ever been a part of and I’m keen to share it with everyone and take on all your feedback. I know there’s never really an “end goal” in this industry because we change the goalposts as soon as we reach them. But I have a particular type of physique that I would like to get to, and I believe that’s going to be around 90-95kg at 8-10% body fat. Over the next 16-20 weeks if I can go from my current weight of 83kg at 10% bf and keep my body composition tight whilst putting on muscle tissue, I believe I will be able to hit that 90kg mark whilst staying around 10-12%. My whole life is going to revolve around this growth phase, and I’m willing to do whatever it takes to get to a physique that I can deem respectable.

Personal Info
If you followed my previous log you would be able to see my history, but for those who are new I will post it anyway.
I’ve been training since I was 16, grew up playing footy so gym was always a staple in my life. Ended up tearing my proximal bicep tendon that holds the long head of the bicep to the shoulder in my right arm when I was 18 playing footy. Didn’t get the surgery because it’s purely an aesthetic issue, haven’t lost any functionality. Started my first cycle when I was 20 and had been able to put on some size (with multiple different compounds) over the years until I dropped off when I was about 25. Lost my physique until recently in August last year I decided to lock back in. Started at a very soft 86kg and 19% body fat, and got myself down to 75kg and roughly 10-12% body fat in about November (pics attached, a variety of PEDs were used to get there). I’ve only last year been consistently on top of my bloodwork, and have finished off a 4 week Health Phase to end 2025. I’ve successfully completed my Cruise Phase and will be running this growth phase through to hopefully the start of July (pending blood markers).

Age: 30
Height: 180cm
Current Weight: 83kg
Body Fat: 10% (Body Scan said 7%, but it’s definitely more towards the 10%)
Goal Weight at the end of Growth Phase: 90-95kg, keeping tight body composition (Hopefully sub-13%)

Current PEDs and Labs Used
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre workout 3x a week
@Raptor Labs Retatrutide - 1mg pinned once a week

PEDs may get an increase/decrease, pending coach’s orders

Support Supplements
Magnesium 600mg/pre bed
Omega 3 - 6g/daily
Vitamin D3 + K2 - 3000IU + 135mcg/daily
COQ10 - 150mg/daily
NAC - 1200mg/daily
Lions Mane - 1000mg /daily
Curcumin - 1000mg/daily
Hawthorn Berry - 1000mg/daily
Tudca - 250mg/daily
Ashwaghanda - 450mg/daily
Probiotic - 1 capsule/daily
Creatine - 8g/daily
Citrus Bergamot - 1200mg/daily
Echinacea+Vitamin C+Zinc+Garlic - 3 pills/daily

Training Program

PUSH/PULL/LEGS
Monday - Push A
Tuesday - Pull A
Wednesday - Legs
Thursday - Push B
Friday - Pull B
Saturday - Cardio/Recovery
Sunday - Rest/Recovery

Always end every session with 10-20 mins on the incline treadmill keeping heart rate at 130bpm
Every morning I do LISS cardio fasted. 2-km walk keeping heart rate at about 100bpm
I run 3-5km once a week on my cardio day
Rest day includes my morning fasted walk, as well as recovery. 2 mins in ice bath, straight into 15mins in sauna, and back into 2 mins ice bath

Diet Overview
Macros: 253P | 478C | 64F ~3600kcal
Currently 500 cals above maintenance

Log Updates
Log updates will be as often as I can. I’m a tradie with my own business so life gets pretty hectic. My previous logs I've been able to log basically every day, so will endeavour to keep that up throughout this phase

Always open to any and all suggestions/advice!

 

[Southern Cross Labs]

Just want to show a massive appreciation to @Southern Cross Labs for sponsoring the oils used in this log! They’re a fresh new addition to the scene here on Evo, but by no means are they new to the industry. The knowledge and experience they have shared with me not only on the PED side of things, but the training and nutrition and just overall life experiences has been second to none. I’m excited to share my progress with everyone, and I’m even more excited to showcase the high quality oils these guys produce. I would highly recommended giving these guys a go, if anything than just to check out the Australian Made symbol on their labelling
TIME TO GROW

The cruise has been an absolute breeze with the help from everyone here, and now we move to growing this is going to be the most efficient growth phase I’ve ever been a part of and I’m keen to share it with everyone and take on all your feedback. I know there’s never really an “end goal” in this industry because we change the goalposts as soon as we reach them. But I have a particular type of physique that I would like to get to, and I believe that’s going to be around 90-95kg at 8-10% body fat. Over the next 16-20 weeks if I can go from my current weight of 83kg at 10% bf and keep my body composition tight whilst putting on muscle tissue, I believe I will be able to hit that 90kg mark whilst staying around 10-12%. My whole life is going to revolve around this growth phase, and I’m willing to do whatever it takes to get to a physique that I can deem respectable.

Personal Info
If you followed my previous log you would be able to see my history, but for those who are new I will post it anyway.
I’ve been training since I was 16, grew up playing footy so gym was always a staple in my life. Ended up tearing my proximal bicep tendon that holds the long head of the bicep to the shoulder in my right arm when I was 18 playing footy. Didn’t get the surgery because it’s purely an aesthetic issue, haven’t lost any functionality. Started my first cycle when I was 20 and had been able to put on some size (with multiple different compounds) over the years until I dropped off when I was about 25. Lost my physique until recently in August last year I decided to lock back in. Started at a very soft 86kg and 19% body fat, and got myself down to 75kg and roughly 10-12% body fat in about November (pics attached, a variety of PEDs were used to get there). I’ve only last year been consistently on top of my bloodwork, and have finished off a 4 week Health Phase to end 2025. I’ve successfully completed my Cruise Phase and will be running this growth phase through to hopefully the start of July (pending blood markers).

Age: 30
Height: 180cm
Current Weight: 83kg
Body Fat: 10% (Body Scan said 7%, but it’s definitely more towards the 10%)
Goal Weight at the end of Growth Phase: 90-95kg, keeping tight body composition (Hopefully sub-13%)

Current PEDs and Labs Used
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre workout 3x a week
@Raptor Labs Retatrutide - 1mg pinned once a week

PEDs may get an increase/decrease, pending coach’s orders

Support Supplements
Magnesium 600mg/pre bed
Omega 3 - 6g/daily
Vitamin D3 + K2 - 3000IU + 135mcg/daily
COQ10 - 150mg/daily
NAC - 1200mg/daily
Lions Mane - 1000mg /daily
Curcumin - 1000mg/daily
Hawthorn Berry - 1000mg/daily
Tudca - 250mg/daily
Ashwaghanda - 450mg/daily
Probiotic - 1 capsule/daily
Creatine - 8g/daily
Citrus Bergamot - 1200mg/daily
Echinacea+Vitamin C+Zinc+Garlic - 3 pills/daily

Training Program

PUSH/PULL/LEGS
Monday - Push A
Tuesday - Pull A
Wednesday - Legs
Thursday - Push B
Friday - Pull B
Saturday - Cardio/Recovery
Sunday - Rest/Recovery

Always end every session with 10-20 mins on the incline treadmill keeping heart rate at 130bpm
Every morning I do LISS cardio fasted. 2-km walk keeping heart rate at about 100bpm
I run 3-5km once a week on my cardio day
Rest day includes my morning fasted walk, as well as recovery. 2 mins in ice bath, straight into 15mins in sauna, and back into 2 mins ice bath

Diet Overview
Macros: 253P | 478C | 64F ~3600kcal
Currently 500 cals above maintenance

Log Updates
Log updates will be as often as I can. I’m a tradie with my own business so life gets pretty hectic. My previous logs I've been able to log basically every day, so will endeavour to keep that up throughout this phase

Always open to any and all suggestions/advice!

An immaculate start to the growth log Kane, thanks so much for the kind words.

Im excited to see you reach 90kg I reckon you will go over this based on your dedication to it.

Fucking macros are crazy youre dialed in.

If you also want brain benefits from creatine bump it to 10g daily or more.

 

[LevButlerov]

Just want to show a massive appreciation to @Southern Cross Labs for sponsoring the oils used in this log! They’re a fresh new addition to the scene here on Evo, but by no means are they new to the industry. The knowledge and experience they have shared with me not only on the PED side of things, but the training and nutrition and just overall life experiences has been second to none. I’m excited to share my progress with everyone, and I’m even more excited to showcase the high quality oils these guys produce. I would highly recommended giving these guys a go, if anything than just to check out the Australian Made symbol on their labelling
TIME TO GROW

The cruise has been an absolute breeze with the help from everyone here, and now we move to growing this is going to be the most efficient growth phase I’ve ever been a part of and I’m keen to share it with everyone and take on all your feedback. I know there’s never really an “end goal” in this industry because we change the goalposts as soon as we reach them. But I have a particular type of physique that I would like to get to, and I believe that’s going to be around 90-95kg at 8-10% body fat. Over the next 16-20 weeks if I can go from my current weight of 83kg at 10% bf and keep my body composition tight whilst putting on muscle tissue, I believe I will be able to hit that 90kg mark whilst staying around 10-12%. My whole life is going to revolve around this growth phase, and I’m willing to do whatever it takes to get to a physique that I can deem respectable.

Personal Info
If you followed my previous log you would be able to see my history, but for those who are new I will post it anyway.
I’ve been training since I was 16, grew up playing footy so gym was always a staple in my life. Ended up tearing my proximal bicep tendon that holds the long head of the bicep to the shoulder in my right arm when I was 18 playing footy. Didn’t get the surgery because it’s purely an aesthetic issue, haven’t lost any functionality. Started my first cycle when I was 20 and had been able to put on some size (with multiple different compounds) over the years until I dropped off when I was about 25. Lost my physique until recently in August last year I decided to lock back in. Started at a very soft 86kg and 19% body fat, and got myself down to 75kg and roughly 10-12% body fat in about November (pics attached, a variety of PEDs were used to get there). I’ve only last year been consistently on top of my bloodwork, and have finished off a 4 week Health Phase to end 2025. I’ve successfully completed my Cruise Phase and will be running this growth phase through to hopefully the start of July (pending blood markers).

Age: 30
Height: 180cm
Current Weight: 83kg
Body Fat: 10% (Body Scan said 7%, but it’s definitely more towards the 10%)
Goal Weight at the end of Growth Phase: 90-95kg, keeping tight body composition (Hopefully sub-13%)

Current PEDs and Labs Used
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre workout 3x a week
@Raptor Labs Retatrutide - 1mg pinned once a week

PEDs may get an increase/decrease, pending coach’s orders

Support Supplements
Magnesium 600mg/pre bed
Omega 3 - 6g/daily
Vitamin D3 + K2 - 3000IU + 135mcg/daily
COQ10 - 150mg/daily
NAC - 1200mg/daily
Lions Mane - 1000mg /daily
Curcumin - 1000mg/daily
Hawthorn Berry - 1000mg/daily
Tudca - 250mg/daily
Ashwaghanda - 450mg/daily
Probiotic - 1 capsule/daily
Creatine - 8g/daily
Citrus Bergamot - 1200mg/daily
Echinacea+Vitamin C+Zinc+Garlic - 3 pills/daily

Training Program

PUSH/PULL/LEGS
Monday - Push A
Tuesday - Pull A
Wednesday - Legs
Thursday - Push B
Friday - Pull B
Saturday - Cardio/Recovery
Sunday - Rest/Recovery

Always end every session with 10-20 mins on the incline treadmill keeping heart rate at 130bpm
Every morning I do LISS cardio fasted. 2-km walk keeping heart rate at about 100bpm
I run 3-5km once a week on my cardio day
Rest day includes my morning fasted walk, as well as recovery. 2 mins in ice bath, straight into 15mins in sauna, and back into 2 mins ice bath

Diet Overview
Macros: 253P | 478C | 64F ~3600kcal
Currently 500 cals above maintenance

Log Updates
Log updates will be as often as I can. I’m a tradie with my own business so life gets pretty hectic. My previous logs I've been able to log basically every day, so will endeavour to keep that up throughout this phase

Always open to any and all suggestions/advice!

Good to see this new log @KaneD big restart and lets get some pics up and more updates and need TDs

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

 

[HarleyGuy]

Just want to show a massive appreciation to @Southern Cross Labs for sponsoring the oils used in this log! They’re a fresh new addition to the scene here on Evo, but by no means are they new to the industry. The knowledge and experience they have shared with me not only on the PED side of things, but the training and nutrition and just overall life experiences has been second to none. I’m excited to share my progress with everyone, and I’m even more excited to showcase the high quality oils these guys produce. I would highly recommended giving these guys a go, if anything than just to check out the Australian Made symbol on their labelling
TIME TO GROW

The cruise has been an absolute breeze with the help from everyone here, and now we move to growing this is going to be the most efficient growth phase I’ve ever been a part of and I’m keen to share it with everyone and take on all your feedback. I know there’s never really an “end goal” in this industry because we change the goalposts as soon as we reach them. But I have a particular type of physique that I would like to get to, and I believe that’s going to be around 90-95kg at 8-10% body fat. Over the next 16-20 weeks if I can go from my current weight of 83kg at 10% bf and keep my body composition tight whilst putting on muscle tissue, I believe I will be able to hit that 90kg mark whilst staying around 10-12%. My whole life is going to revolve around this growth phase, and I’m willing to do whatever it takes to get to a physique that I can deem respectable.

Personal Info
If you followed my previous log you would be able to see my history, but for those who are new I will post it anyway.
I’ve been training since I was 16, grew up playing footy so gym was always a staple in my life. Ended up tearing my proximal bicep tendon that holds the long head of the bicep to the shoulder in my right arm when I was 18 playing footy. Didn’t get the surgery because it’s purely an aesthetic issue, haven’t lost any functionality. Started my first cycle when I was 20 and had been able to put on some size (with multiple different compounds) over the years until I dropped off when I was about 25. Lost my physique until recently in August last year I decided to lock back in. Started at a very soft 86kg and 19% body fat, and got myself down to 75kg and roughly 10-12% body fat in about November (pics attached, a variety of PEDs were used to get there). I’ve only last year been consistently on top of my bloodwork, and have finished off a 4 week Health Phase to end 2025. I’ve successfully completed my Cruise Phase and will be running this growth phase through to hopefully the start of July (pending blood markers).

Age: 30
Height: 180cm
Current Weight: 83kg
Body Fat: 10% (Body Scan said 7%, but it’s definitely more towards the 10%)
Goal Weight at the end of Growth Phase: 90-95kg, keeping tight body composition (Hopefully sub-13%)

Current PEDs and Labs Used
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre workout 3x a week
@Raptor Labs Retatrutide - 1mg pinned once a week

PEDs may get an increase/decrease, pending coach’s orders

Support Supplements
Magnesium 600mg/pre bed
Omega 3 - 6g/daily
Vitamin D3 + K2 - 3000IU + 135mcg/daily
COQ10 - 150mg/daily
NAC - 1200mg/daily
Lions Mane - 1000mg /daily
Curcumin - 1000mg/daily
Hawthorn Berry - 1000mg/daily
Tudca - 250mg/daily
Ashwaghanda - 450mg/daily
Probiotic - 1 capsule/daily
Creatine - 8g/daily
Citrus Bergamot - 1200mg/daily
Echinacea+Vitamin C+Zinc+Garlic - 3 pills/daily

Training Program

PUSH/PULL/LEGS
Monday - Push A
Tuesday - Pull A
Wednesday - Legs
Thursday - Push B
Friday - Pull B
Saturday - Cardio/Recovery
Sunday - Rest/Recovery

Always end every session with 10-20 mins on the incline treadmill keeping heart rate at 130bpm
Every morning I do LISS cardio fasted. 2-km walk keeping heart rate at about 100bpm
I run 3-5km once a week on my cardio day
Rest day includes my morning fasted walk, as well as recovery. 2 mins in ice bath, straight into 15mins in sauna, and back into 2 mins ice bath

Diet Overview
Macros: 253P | 478C | 64F ~3600kcal
Currently 500 cals above maintenance

Log Updates
Log updates will be as often as I can. I’m a tradie with my own business so life gets pretty hectic. My previous logs I've been able to log basically every day, so will endeavour to keep that up throughout this phase

Always open to any and all suggestions/advice!

Love that you're starting a fresh log bro and back for some @KaneD growth phase portrayal!

Body Fat: 10% (Body Scan said 7%, but it’s definitely more towards the 10%)

Haha the body dysmorphia I love it. We don't even agree with technology when it's trying to compliment us.

Creatine - 8g/daily

Nice dose. My minimum is 10g ED it helps with my long work days and less sleep than most.

Hawthorn Berry - 1000mg/daily

For blood pressure or lipids management?

Diet Overview

I love your macros bro!

Every morning I do LISS cardio fasted. 2-km walk keeping heart rate at about 100bpm

When I move into my new house (God willing) I'm going to do this every morning too.

 

[stevesmi]

Just want to show a massive appreciation to @Southern Cross Labs for sponsoring the oils used in this log! They’re a fresh new addition to the scene here on Evo, but by no means are they new to the industry. The knowledge and experience they have shared with me not only on the PED side of things, but the training and nutrition and just overall life experiences has been second to none. I’m excited to share my progress with everyone, and I’m even more excited to showcase the high quality oils these guys produce. I would highly recommended giving these guys a go, if anything than just to check out the Australian Made symbol on their labelling
TIME TO GROW

The cruise has been an absolute breeze with the help from everyone here, and now we move to growing this is going to be the most efficient growth phase I’ve ever been a part of and I’m keen to share it with everyone and take on all your feedback. I know there’s never really an “end goal” in this industry because we change the goalposts as soon as we reach them. But I have a particular type of physique that I would like to get to, and I believe that’s going to be around 90-95kg at 8-10% body fat. Over the next 16-20 weeks if I can go from my current weight of 83kg at 10% bf and keep my body composition tight whilst putting on muscle tissue, I believe I will be able to hit that 90kg mark whilst staying around 10-12%. My whole life is going to revolve around this growth phase, and I’m willing to do whatever it takes to get to a physique that I can deem respectable.

Personal Info
If you followed my previous log you would be able to see my history, but for those who are new I will post it anyway.
I’ve been training since I was 16, grew up playing footy so gym was always a staple in my life. Ended up tearing my proximal bicep tendon that holds the long head of the bicep to the shoulder in my right arm when I was 18 playing footy. Didn’t get the surgery because it’s purely an aesthetic issue, haven’t lost any functionality. Started my first cycle when I was 20 and had been able to put on some size (with multiple different compounds) over the years until I dropped off when I was about 25. Lost my physique until recently in August last year I decided to lock back in. Started at a very soft 86kg and 19% body fat, and got myself down to 75kg and roughly 10-12% body fat in about November (pics attached, a variety of PEDs were used to get there). I’ve only last year been consistently on top of my bloodwork, and have finished off a 4 week Health Phase to end 2025. I’ve successfully completed my Cruise Phase and will be running this growth phase through to hopefully the start of July (pending blood markers).

Age: 30
Height: 180cm
Current Weight: 83kg
Body Fat: 10% (Body Scan said 7%, but it’s definitely more towards the 10%)
Goal Weight at the end of Growth Phase: 90-95kg, keeping tight body composition (Hopefully sub-13%)

Current PEDs and Labs Used
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre workout 3x a week
@Raptor Labs Retatrutide - 1mg pinned once a week

PEDs may get an increase/decrease, pending coach’s orders

Support Supplements
Magnesium 600mg/pre bed
Omega 3 - 6g/daily
Vitamin D3 + K2 - 3000IU + 135mcg/daily
COQ10 - 150mg/daily
NAC - 1200mg/daily
Lions Mane - 1000mg /daily
Curcumin - 1000mg/daily
Hawthorn Berry - 1000mg/daily
Tudca - 250mg/daily
Ashwaghanda - 450mg/daily
Probiotic - 1 capsule/daily
Creatine - 8g/daily
Citrus Bergamot - 1200mg/daily
Echinacea+Vitamin C+Zinc+Garlic - 3 pills/daily

Training Program

PUSH/PULL/LEGS
Monday - Push A
Tuesday - Pull A
Wednesday - Legs
Thursday - Push B
Friday - Pull B
Saturday - Cardio/Recovery
Sunday - Rest/Recovery

Always end every session with 10-20 mins on the incline treadmill keeping heart rate at 130bpm
Every morning I do LISS cardio fasted. 2-km walk keeping heart rate at about 100bpm
I run 3-5km once a week on my cardio day
Rest day includes my morning fasted walk, as well as recovery. 2 mins in ice bath, straight into 15mins in sauna, and back into 2 mins ice bath

Diet Overview
Macros: 253P | 478C | 64F ~3600kcal
Currently 500 cals above maintenance

Log Updates
Log updates will be as often as I can. I’m a tradie with my own business so life gets pretty hectic. My previous logs I've been able to log basically every day, so will endeavour to keep that up throughout this phase

Always open to any and all suggestions/advice!

@KaneD always enjoy your logs. This is going to be another good one. Thanks for getting it started.

 

[Ulter]

Just want to show a massive appreciation to @Southern Cross Labs for sponsoring the oils used in this log! They’re a fresh new addition to the scene here on Evo, but by no means are they new to the industry. The knowledge and experience they have shared with me not only on the PED side of things, but the training and nutrition and just overall life experiences has been second to none. I’m excited to share my progress with everyone, and I’m even more excited to showcase the high quality oils these guys produce. I would highly recommended giving these guys a go, if anything than just to check out the Australian Made symbol on their labelling
TIME TO GROW

The cruise has been an absolute breeze with the help from everyone here, and now we move to growing this is going to be the most efficient growth phase I’ve ever been a part of and I’m keen to share it with everyone and take on all your feedback. I know there’s never really an “end goal” in this industry because we change the goalposts as soon as we reach them. But I have a particular type of physique that I would like to get to, and I believe that’s going to be around 90-95kg at 8-10% body fat. Over the next 16-20 weeks if I can go from my current weight of 83kg at 10% bf and keep my body composition tight whilst putting on muscle tissue, I believe I will be able to hit that 90kg mark whilst staying around 10-12%. My whole life is going to revolve around this growth phase, and I’m willing to do whatever it takes to get to a physique that I can deem respectable.

Personal Info
If you followed my previous log you would be able to see my history, but for those who are new I will post it anyway.
I’ve been training since I was 16, grew up playing footy so gym was always a staple in my life. Ended up tearing my proximal bicep tendon that holds the long head of the bicep to the shoulder in my right arm when I was 18 playing footy. Didn’t get the surgery because it’s purely an aesthetic issue, haven’t lost any functionality. Started my first cycle when I was 20 and had been able to put on some size (with multiple different compounds) over the years until I dropped off when I was about 25. Lost my physique until recently in August last year I decided to lock back in. Started at a very soft 86kg and 19% body fat, and got myself down to 75kg and roughly 10-12% body fat in about November (pics attached, a variety of PEDs were used to get there). I’ve only last year been consistently on top of my bloodwork, and have finished off a 4 week Health Phase to end 2025. I’ve successfully completed my Cruise Phase and will be running this growth phase through to hopefully the start of July (pending blood markers).

Age: 30
Height: 180cm
Current Weight: 83kg
Body Fat: 10% (Body Scan said 7%, but it’s definitely more towards the 10%)
Goal Weight at the end of Growth Phase: 90-95kg, keeping tight body composition (Hopefully sub-13%)

Current PEDs and Labs Used
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre workout 3x a week
@Raptor Labs Retatrutide - 1mg pinned once a week

PEDs may get an increase/decrease, pending coach’s orders

Support Supplements
Magnesium 600mg/pre bed
Omega 3 - 6g/daily
Vitamin D3 + K2 - 3000IU + 135mcg/daily
COQ10 - 150mg/daily
NAC - 1200mg/daily
Lions Mane - 1000mg /daily
Curcumin - 1000mg/daily
Hawthorn Berry - 1000mg/daily
Tudca - 250mg/daily
Ashwaghanda - 450mg/daily
Probiotic - 1 capsule/daily
Creatine - 8g/daily
Citrus Bergamot - 1200mg/daily
Echinacea+Vitamin C+Zinc+Garlic - 3 pills/daily

Training Program

PUSH/PULL/LEGS
Monday - Push A
Tuesday - Pull A
Wednesday - Legs
Thursday - Push B
Friday - Pull B
Saturday - Cardio/Recovery
Sunday - Rest/Recovery

Always end every session with 10-20 mins on the incline treadmill keeping heart rate at 130bpm
Every morning I do LISS cardio fasted. 2-km walk keeping heart rate at about 100bpm
I run 3-5km once a week on my cardio day
Rest day includes my morning fasted walk, as well as recovery. 2 mins in ice bath, straight into 15mins in sauna, and back into 2 mins ice bath

Diet Overview
Macros: 253P | 478C | 64F ~3600kcal
Currently 500 cals above maintenance

Log Updates
Log updates will be as often as I can. I’m a tradie with my own business so life gets pretty hectic. My previous logs I've been able to log basically every day, so will endeavour to keep that up throughout this phase

Always open to any and all suggestions/advice!

Looking super solid on this. I like the push-pull leg split. I actually did that split for many years. It's pretty easy to follow and solid. @KaneD

 

[ceo]

Just want to show a massive appreciation to @Southern Cross Labs for sponsoring the oils used in this log! They’re a fresh new addition to the scene here on Evo, but by no means are they new to the industry. The knowledge and experience they have shared with me not only on the PED side of things, but the training and nutrition and just overall life experiences has been second to none. I’m excited to share my progress with everyone, and I’m even more excited to showcase the high quality oils these guys produce. I would highly recommended giving these guys a go, if anything than just to check out the Australian Made symbol on their labelling
TIME TO GROW

The cruise has been an absolute breeze with the help from everyone here, and now we move to growing this is going to be the most efficient growth phase I’ve ever been a part of and I’m keen to share it with everyone and take on all your feedback. I know there’s never really an “end goal” in this industry because we change the goalposts as soon as we reach them. But I have a particular type of physique that I would like to get to, and I believe that’s going to be around 90-95kg at 8-10% body fat. Over the next 16-20 weeks if I can go from my current weight of 83kg at 10% bf and keep my body composition tight whilst putting on muscle tissue, I believe I will be able to hit that 90kg mark whilst staying around 10-12%. My whole life is going to revolve around this growth phase, and I’m willing to do whatever it takes to get to a physique that I can deem respectable.

Personal Info
If you followed my previous log you would be able to see my history, but for those who are new I will post it anyway.
I’ve been training since I was 16, grew up playing footy so gym was always a staple in my life. Ended up tearing my proximal bicep tendon that holds the long head of the bicep to the shoulder in my right arm when I was 18 playing footy. Didn’t get the surgery because it’s purely an aesthetic issue, haven’t lost any functionality. Started my first cycle when I was 20 and had been able to put on some size (with multiple different compounds) over the years until I dropped off when I was about 25. Lost my physique until recently in August last year I decided to lock back in. Started at a very soft 86kg and 19% body fat, and got myself down to 75kg and roughly 10-12% body fat in about November (pics attached, a variety of PEDs were used to get there). I’ve only last year been consistently on top of my bloodwork, and have finished off a 4 week Health Phase to end 2025. I’ve successfully completed my Cruise Phase and will be running this growth phase through to hopefully the start of July (pending blood markers).

Age: 30
Height: 180cm
Current Weight: 83kg
Body Fat: 10% (Body Scan said 7%, but it’s definitely more towards the 10%)
Goal Weight at the end of Growth Phase: 90-95kg, keeping tight body composition (Hopefully sub-13%)

Current PEDs and Labs Used
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre workout 3x a week
@Raptor Labs Retatrutide - 1mg pinned once a week

PEDs may get an increase/decrease, pending coach’s orders

Support Supplements
Magnesium 600mg/pre bed
Omega 3 - 6g/daily
Vitamin D3 + K2 - 3000IU + 135mcg/daily
COQ10 - 150mg/daily
NAC - 1200mg/daily
Lions Mane - 1000mg /daily
Curcumin - 1000mg/daily
Hawthorn Berry - 1000mg/daily
Tudca - 250mg/daily
Ashwaghanda - 450mg/daily
Probiotic - 1 capsule/daily
Creatine - 8g/daily
Citrus Bergamot - 1200mg/daily
Echinacea+Vitamin C+Zinc+Garlic - 3 pills/daily

Training Program

PUSH/PULL/LEGS
Monday - Push A
Tuesday - Pull A
Wednesday - Legs
Thursday - Push B
Friday - Pull B
Saturday - Cardio/Recovery
Sunday - Rest/Recovery

Always end every session with 10-20 mins on the incline treadmill keeping heart rate at 130bpm
Every morning I do LISS cardio fasted. 2-km walk keeping heart rate at about 100bpm
I run 3-5km once a week on my cardio day
Rest day includes my morning fasted walk, as well as recovery. 2 mins in ice bath, straight into 15mins in sauna, and back into 2 mins ice bath

Diet Overview
Macros: 253P | 478C | 64F ~3600kcal
Currently 500 cals above maintenance

Log Updates
Log updates will be as often as I can. I’m a tradie with my own business so life gets pretty hectic. My previous logs I've been able to log basically every day, so will endeavour to keep that up throughout this phase

Always open to any and all suggestions/advice!

Bros, it's time to hit the growth phase hot and heavy. @KaneD be a good one, EQ and NPP, some of the best for this.

 

[KaneD]

An immaculate start to the growth log Kane, thanks so much for the kind words.

Im excited to see you reach 90kg I reckon you will go over this based on your dedication to it.

Fucking macros are crazy youre dialed in.

If you also want brain benefits from creatine bump it to 10g daily or more.

Locked and loaded bro, 100% dedicated to the push. If I can at least hit 90kg and stay lean, it’ll be a success. Anything above that is cream

You reckon bang the whole 10g pre training? Or do you split it up throughout the day?

 

[KaneD]

Good to see this new log @KaneD big restart and lets get some pics up and more updates and need TDs

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

I’ll get them up tonight when I’m home brother

 

[KaneD]

Love that you're starting a fresh log bro and back for some @KaneD growth phase portrayal!


Haha the body dysmorphia I love it. We don't even agree with technology when it's trying to compliment us.

Nice dose. My minimum is 10g ED it helps with my long work days and less sleep than most.


For blood pressure or lipids management?


I love your macros bro!


When I move into my new house (God willing) I'm going to do this every morning too.

Looks like I’ll be bumping my creatine up to 10g bro! How high have you gone?
Hawthorn Berry for blood pressure, been prone to high blood pressure in past cycles unfortunately

How fun is it moving houses fasted cardio is easily the best way to start the day

 

[KaneD]

@KaneD always enjoy your logs. This is going to be another good one. Thanks for getting it started.

Thanks for following! Always appreciate the feedback my bro

 

[KaneD]

Looking super solid on this. I like the push-pull leg split. I actually did that split for many years. It's pretty easy to follow and solid. @KaneD

Seems to be the most effective split for me, can easily hit every body part twice a week

 

[KaneD]

Bros, it's time to hit the growth phase hot and heavy. @KaneD be a good one, EQ and NPP, some of the best for this.

How’s your experience been on EQ and NPP bro?

 

[KaneD]

Starting physique
83kg @ approximately 10-12% bf

 

[KaneD]

@Southern Cross Labs Test E, NPP and Eq

 

[Mobster]

Ended up tearing my proximal bicep tendon that holds the long head of the bicep to the shoulder in my right arm when I was 18 playing footy. Didn’t get the surgery because it’s purely an aesthetic issue

Still an issue here when it comes to getting NHS work

 

[KaneD]

Ended up tearing my proximal bicep tendon that holds the long head of the bicep to the shoulder in my right arm when I was 18 playing footy. Didn’t get the surgery because it’s purely an aesthetic issue

Still an issue here when it comes to getting NHS work

What’s NHS work?

 

[LevButlerov]

Starting physique
83kg @ approximately 10-12% bf

Very lean you look amazing @KaneD

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

 

[Yuri]

Killer start to the log and welcome to evo family!

 

[KaneD]

Very lean you look amazing @KaneD

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

Hoping to stay this lean through the bulk, but still make sure I push enough calories to make it worth it

 

[KaneD]

Killer start to the log and welcome to evo family!

Thank you bro! Evo family

 

[waggat]

Just want to show a massive appreciation to @Southern Cross Labs for sponsoring the oils used in this log! They’re a fresh new addition to the scene here on Evo, but by no means are they new to the industry. The knowledge and experience they have shared with me not only on the PED side of things, but the training and nutrition and just overall life experiences has been second to none. I’m excited to share my progress with everyone, and I’m even more excited to showcase the high quality oils these guys produce. I would highly recommended giving these guys a go, if anything than just to check out the Australian Made symbol on their labelling
TIME TO GROW

The cruise has been an absolute breeze with the help from everyone here, and now we move to growing this is going to be the most efficient growth phase I’ve ever been a part of and I’m keen to share it with everyone and take on all your feedback. I know there’s never really an “end goal” in this industry because we change the goalposts as soon as we reach them. But I have a particular type of physique that I would like to get to, and I believe that’s going to be around 90-95kg at 8-10% body fat. Over the next 16-20 weeks if I can go from my current weight of 83kg at 10% bf and keep my body composition tight whilst putting on muscle tissue, I believe I will be able to hit that 90kg mark whilst staying around 10-12%. My whole life is going to revolve around this growth phase, and I’m willing to do whatever it takes to get to a physique that I can deem respectable.

Personal Info
If you followed my previous log you would be able to see my history, but for those who are new I will post it anyway.
I’ve been training since I was 16, grew up playing footy so gym was always a staple in my life. Ended up tearing my proximal bicep tendon that holds the long head of the bicep to the shoulder in my right arm when I was 18 playing footy. Didn’t get the surgery because it’s purely an aesthetic issue, haven’t lost any functionality. Started my first cycle when I was 20 and had been able to put on some size (with multiple different compounds) over the years until I dropped off when I was about 25. Lost my physique until recently in August last year I decided to lock back in. Started at a very soft 86kg and 19% body fat, and got myself down to 75kg and roughly 10-12% body fat in about November (pics attached, a variety of PEDs were used to get there). I’ve only last year been consistently on top of my bloodwork, and have finished off a 4 week Health Phase to end 2025. I’ve successfully completed my Cruise Phase and will be running this growth phase through to hopefully the start of July (pending blood markers).

Age: 30
Height: 180cm
Current Weight: 83kg
Body Fat: 10% (Body Scan said 7%, but it’s definitely more towards the 10%)
Goal Weight at the end of Growth Phase: 90-95kg, keeping tight body composition (Hopefully sub-13%)

Current PEDs and Labs Used
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre workout 3x a week
@Raptor Labs Retatrutide - 1mg pinned once a week

PEDs may get an increase/decrease, pending coach’s orders

Support Supplements
Magnesium 600mg/pre bed
Omega 3 - 6g/daily
Vitamin D3 + K2 - 3000IU + 135mcg/daily
COQ10 - 150mg/daily
NAC - 1200mg/daily
Lions Mane - 1000mg /daily
Curcumin - 1000mg/daily
Hawthorn Berry - 1000mg/daily
Tudca - 250mg/daily
Ashwaghanda - 450mg/daily
Probiotic - 1 capsule/daily
Creatine - 8g/daily
Citrus Bergamot - 1200mg/daily
Echinacea+Vitamin C+Zinc+Garlic - 3 pills/daily

Training Program

PUSH/PULL/LEGS
Monday - Push A
Tuesday - Pull A
Wednesday - Legs
Thursday - Push B
Friday - Pull B
Saturday - Cardio/Recovery
Sunday - Rest/Recovery

Always end every session with 10-20 mins on the incline treadmill keeping heart rate at 130bpm
Every morning I do LISS cardio fasted. 2-km walk keeping heart rate at about 100bpm
I run 3-5km once a week on my cardio day
Rest day includes my morning fasted walk, as well as recovery. 2 mins in ice bath, straight into 15mins in sauna, and back into 2 mins ice bath

Diet Overview
Macros: 253P | 478C | 64F ~3600kcal
Currently 500 cals above maintenance

Log Updates
Log updates will be as often as I can. I’m a tradie with my own business so life gets pretty hectic. My previous logs I've been able to log basically every day, so will endeavour to keep that up throughout this phase

Always open to any and all suggestions/advice!

This will be awesome to see mate! I'll be doing something similar with Test, EQ and NPP soon.

Macros look pretty good.

PPL split looks good as well. Is it rotating or you only hit legs once a week?

Starting physique
83kg @ approximately 10-12% bf

Looking really good in the photos. Awesome progress from when you started.

@Southern Cross Labs Test E, NPP and Eq

Nice touchdown!

 

[stevesmi]

Thanks for following! Always appreciate the feedback my bro

That’s what I do !

 

[2Thick]

Just want to show a massive appreciation to @Southern Cross Labs for sponsoring the oils used in this log! They’re a fresh new addition to the scene here on Evo, but by no means are they new to the industry. The knowledge and experience they have shared with me not only on the PED side of things, but the training and nutrition and just overall life experiences has been second to none. I’m excited to share my progress with everyone, and I’m even more excited to showcase the high quality oils these guys produce. I would highly recommended giving these guys a go, if anything than just to check out the Australian Made symbol on their labelling
TIME TO GROW

The cruise has been an absolute breeze with the help from everyone here, and now we move to growing this is going to be the most efficient growth phase I’ve ever been a part of and I’m keen to share it with everyone and take on all your feedback. I know there’s never really an “end goal” in this industry because we change the goalposts as soon as we reach them. But I have a particular type of physique that I would like to get to, and I believe that’s going to be around 90-95kg at 8-10% body fat. Over the next 16-20 weeks if I can go from my current weight of 83kg at 10% bf and keep my body composition tight whilst putting on muscle tissue, I believe I will be able to hit that 90kg mark whilst staying around 10-12%. My whole life is going to revolve around this growth phase, and I’m willing to do whatever it takes to get to a physique that I can deem respectable.

Personal Info
If you followed my previous log you would be able to see my history, but for those who are new I will post it anyway.
I’ve been training since I was 16, grew up playing footy so gym was always a staple in my life. Ended up tearing my proximal bicep tendon that holds the long head of the bicep to the shoulder in my right arm when I was 18 playing footy. Didn’t get the surgery because it’s purely an aesthetic issue, haven’t lost any functionality. Started my first cycle when I was 20 and had been able to put on some size (with multiple different compounds) over the years until I dropped off when I was about 25. Lost my physique until recently in August last year I decided to lock back in. Started at a very soft 86kg and 19% body fat, and got myself down to 75kg and roughly 10-12% body fat in about November (pics attached, a variety of PEDs were used to get there). I’ve only last year been consistently on top of my bloodwork, and have finished off a 4 week Health Phase to end 2025. I’ve successfully completed my Cruise Phase and will be running this growth phase through to hopefully the start of July (pending blood markers).

Age: 30
Height: 180cm
Current Weight: 83kg
Body Fat: 10% (Body Scan said 7%, but it’s definitely more towards the 10%)
Goal Weight at the end of Growth Phase: 90-95kg, keeping tight body composition (Hopefully sub-13%)

Current PEDs and Labs Used
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre workout 3x a week
@Raptor Labs Retatrutide - 1mg pinned once a week

PEDs may get an increase/decrease, pending coach’s orders

Support Supplements
Magnesium 600mg/pre bed
Omega 3 - 6g/daily
Vitamin D3 + K2 - 3000IU + 135mcg/daily
COQ10 - 150mg/daily
NAC - 1200mg/daily
Lions Mane - 1000mg /daily
Curcumin - 1000mg/daily
Hawthorn Berry - 1000mg/daily
Tudca - 250mg/daily
Ashwaghanda - 450mg/daily
Probiotic - 1 capsule/daily
Creatine - 8g/daily
Citrus Bergamot - 1200mg/daily
Echinacea+Vitamin C+Zinc+Garlic - 3 pills/daily

Training Program

PUSH/PULL/LEGS
Monday - Push A
Tuesday - Pull A
Wednesday - Legs
Thursday - Push B
Friday - Pull B
Saturday - Cardio/Recovery
Sunday - Rest/Recovery

Always end every session with 10-20 mins on the incline treadmill keeping heart rate at 130bpm
Every morning I do LISS cardio fasted. 2-km walk keeping heart rate at about 100bpm
I run 3-5km once a week on my cardio day
Rest day includes my morning fasted walk, as well as recovery. 2 mins in ice bath, straight into 15mins in sauna, and back into 2 mins ice bath

Diet Overview
Macros: 253P | 478C | 64F ~3600kcal
Currently 500 cals above maintenance

Log Updates
Log updates will be as often as I can. I’m a tradie with my own business so life gets pretty hectic. My previous logs I've been able to log basically every day, so will endeavour to keep that up throughout this phase

Always open to any and all suggestions/advice!

@KaneD I do like your setup. The only thing I'd recommend is having a rest day in between your split days instead of just having your rest day on a Sunday and on the weekend.

 

[Mobster]

What’s NHS work?

Our 'free' health service in the UK.

 

[KaneD]

Sleep Quality
9 hours of good quality sleep

Fasted Weight - 83.8

4 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

1200pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

720pm
Cardio and Recovery - 6 March
20 min walk on the incline treadmill
Ice Bath for 2 mins, Sauna for 10 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

900pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre workout 3x a week
@Raptor Labs Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - First day in the growth phase and we get some cardio in @Southern Cross Labs Test, EQ and NPP went in smooth as today, and so far no PIP! Push day tomorrow, keen as fuck to really get this bulk up and running. Slow and steady, but also fast and impatient hahaha

 

[ROIDDERS]

Just want to show a massive appreciation to @Southern Cross Labs for sponsoring the oils used in this log! They’re a fresh new addition to the scene here on Evo, but by no means are they new to the industry. The knowledge and experience they have shared with me not only on the PED side of things, but the training and nutrition and just overall life experiences has been second to none. I’m excited to share my progress with everyone, and I’m even more excited to showcase the high quality oils these guys produce. I would highly recommended giving these guys a go, if anything than just to check out the Australian Made symbol on their labelling
TIME TO GROW

The cruise has been an absolute breeze with the help from everyone here, and now we move to growing this is going to be the most efficient growth phase I’ve ever been a part of and I’m keen to share it with everyone and take on all your feedback. I know there’s never really an “end goal” in this industry because we change the goalposts as soon as we reach them. But I have a particular type of physique that I would like to get to, and I believe that’s going to be around 90-95kg at 8-10% body fat. Over the next 16-20 weeks if I can go from my current weight of 83kg at 10% bf and keep my body composition tight whilst putting on muscle tissue, I believe I will be able to hit that 90kg mark whilst staying around 10-12%. My whole life is going to revolve around this growth phase, and I’m willing to do whatever it takes to get to a physique that I can deem respectable.

Personal Info
If you followed my previous log you would be able to see my history, but for those who are new I will post it anyway.
I’ve been training since I was 16, grew up playing footy so gym was always a staple in my life. Ended up tearing my proximal bicep tendon that holds the long head of the bicep to the shoulder in my right arm when I was 18 playing footy. Didn’t get the surgery because it’s purely an aesthetic issue, haven’t lost any functionality. Started my first cycle when I was 20 and had been able to put on some size (with multiple different compounds) over the years until I dropped off when I was about 25. Lost my physique until recently in August last year I decided to lock back in. Started at a very soft 86kg and 19% body fat, and got myself down to 75kg and roughly 10-12% body fat in about November (pics attached, a variety of PEDs were used to get there). I’ve only last year been consistently on top of my bloodwork, and have finished off a 4 week Health Phase to end 2025. I’ve successfully completed my Cruise Phase and will be running this growth phase through to hopefully the start of July (pending blood markers).

Age: 30
Height: 180cm
Current Weight: 83kg
Body Fat: 10% (Body Scan said 7%, but it’s definitely more towards the 10%)
Goal Weight at the end of Growth Phase: 90-95kg, keeping tight body composition (Hopefully sub-13%)

Current PEDs and Labs Used
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre workout 3x a week
@Raptor Labs Retatrutide - 1mg pinned once a week

PEDs may get an increase/decrease, pending coach’s orders

Support Supplements
Magnesium 600mg/pre bed
Omega 3 - 6g/daily
Vitamin D3 + K2 - 3000IU + 135mcg/daily
COQ10 - 150mg/daily
NAC - 1200mg/daily
Lions Mane - 1000mg /daily
Curcumin - 1000mg/daily
Hawthorn Berry - 1000mg/daily
Tudca - 250mg/daily
Ashwaghanda - 450mg/daily
Probiotic - 1 capsule/daily
Creatine - 8g/daily
Citrus Bergamot - 1200mg/daily
Echinacea+Vitamin C+Zinc+Garlic - 3 pills/daily

Training Program

PUSH/PULL/LEGS
Monday - Push A
Tuesday - Pull A
Wednesday - Legs
Thursday - Push B
Friday - Pull B
Saturday - Cardio/Recovery
Sunday - Rest/Recovery

Always end every session with 10-20 mins on the incline treadmill keeping heart rate at 130bpm
Every morning I do LISS cardio fasted. 2-km walk keeping heart rate at about 100bpm
I run 3-5km once a week on my cardio day
Rest day includes my morning fasted walk, as well as recovery. 2 mins in ice bath, straight into 15mins in sauna, and back into 2 mins ice bath

Diet Overview
Macros: 253P | 478C | 64F ~3600kcal
Currently 500 cals above maintenance

Log Updates
Log updates will be as often as I can. I’m a tradie with my own business so life gets pretty hectic. My previous logs I've been able to log basically every day, so will endeavour to keep that up throughout this phase

Always open to any and all suggestions/advice!

Good job on the supplements. They look really good. I like the push-pull-legs as well. That's a good option to put together. @KaneD

 

[KaneD]

This will be awesome to see mate! I'll be doing something similar with Test, EQ and NPP soon.

Macros look pretty good.

PPL split looks good as well. Is it rotating or you only hit legs once a week?


Looking really good in the photos. Awesome progress from when you started.

Nice touchdown!

Have you run Test EQ and NPP together before at all? Love to hear other people’s experiences when it comes to compounds I’m running

Only hitting legs once a week at the moment, but will get back into a rotating split soon within the next couple weeks I believe

Appreciate the comments my bro! been crazy dedicated to the progress lately, missus hates
It hahaha

 

[KaneD]

@KaneD I do like your setup. The only thing I'd recommend is having a rest day in between your split days instead of just having your rest day on a Sunday and on the weekend.

So rest day between legs and push?

 

[KaneD]

Our 'free' health service in the UK.

Gotcha, makes sense! Our free health service here actually isn’t too bad, just takes a whole lot longer to get through

 

[KaneD]

Good job on the supplements. They look really good. I like the push-pull-legs as well. That's a good option to put together. @KaneD

The supplements are key to staying healthy brother!

 

[Ulter]

Seems to be the most effective split for me, can easily hit every body part twice a week

that's what we like to see. Keep it up.

 

[ceo]

How’s your experience been on EQ and NPP bro?

Bros, it's gear so you're gonna have good results as long as you're training and eating right.

 

[waggat]

Have you run Test EQ and NPP together before at all? Love to hear other people’s experiences when it comes to compounds I’m running

Only hitting legs once a week at the moment, but will get back into a rotating split soon within the next couple weeks I believe

Appreciate the comments my bro! been crazy dedicated to the progress lately, missus hates
It hahaha

Just the test and EQ on my first cycle. Started with just test and was working up to 500 but then bought in the EQ mainly as an AI replacement. Ended at 375 test and 320 EQ.

I'm keen as to try Deca/NPP (will go NPP just for the short ester safety aspect in case it doesn't agree with me).

The main difference I noticed with the EQ was increased vascularity. I don't think I noticed the increased cardio that people talk about. I didn't think about it at the time (as it started ~2 months after I introduced it) but I also may have got the increased hunger they talk about. Weight loss lines up pretty well with it's introduction as well (although that may just be the cycle kicking in and clouded by the initial water gain from the test).

Definitely keen to see your responses strength wise over the coming few weeks.

 

[KaneD]

Just the test and EQ on my first cycle. Started with just test and was working up to 500 but then bought in the EQ mainly as an AI replacement. Ended at 375 test and 320 EQ.

I'm keen as to try Deca/NPP (will go NPP just for the short ester safety aspect in case it doesn't agree with me).

The main difference I noticed with the EQ was increased vascularity. I don't think I noticed the increased cardio that people talk about. I didn't think about it at the time (as it started ~2 months after I introduced it) but I also may have got the increased hunger they talk about. Weight loss lines up pretty well with it's introduction as well (although that may just be the cycle kicking in and clouded by the initial water gain from the test).

Definitely keen to see your responses strength wise over the coming few weeks.

A lot of the time it’s hard to really notice any effects as they come along purely because you’re just focussed on training and nutrition, but I get what you mean! I’m really interested to see how I respond to EQ, been a majorly talked about compound lately and it’s one I’ve thought about using for years but just never really needed to

 

[2Thick]

So rest day between legs and push?

I would have rest days in between your upper body days for sure.

 

[HarleyGuy]

Looks like I’ll be bumping my creatine up to 10g bro! How high have you gone?

I currently take at least 20g ED. I use a whey protein scoops that is 25-30g and it's almost full every morning with my oats.

Hawthorn Berry for blood pressure, been prone to high blood pressure in past cycles unfortunately

Smart move, go higher dose than the bottle says

How fun is it moving houses fasted cardio is easily the best way to start the day

I'd rather NAIR my butthole then rub A535 on it!

What’s NHS work?

That is Mobster referring to the UK's National Health Service (NHS) ... in Canada it's by Province and in Ontario it's called Ontario Health Insurance Plan (OHIP).

Our 'free' health service in the UK.

Haha in Canada ours is in quotes too! 'free' my ass LOL

and so far no PIP!

You love the PIP admit it!

I’m really interested to see how I respond to EQ, been a majorly talked about compound lately and it’s one I’ve thought about using for years but just never really needed to

I don't think I've ever heard anyone shit on EQ bro I think you're going to love it just be sure and run it about 16 weeks.

 

[ROIDDERS]

The supplements are key to staying healthy brother!

They do make a difference.

 

[ballin2504]

Just want to show a massive appreciation to @Southern Cross Labs for sponsoring the oils used in this log! They’re a fresh new addition to the scene here on Evo, but by no means are they new to the industry. The knowledge and experience they have shared with me not only on the PED side of things, but the training and nutrition and just overall life experiences has been second to none. I’m excited to share my progress with everyone, and I’m even more excited to showcase the high quality oils these guys produce. I would highly recommended giving these guys a go, if anything than just to check out the Australian Made symbol on their labelling
TIME TO GROW

The cruise has been an absolute breeze with the help from everyone here, and now we move to growing this is going to be the most efficient growth phase I’ve ever been a part of and I’m keen to share it with everyone and take on all your feedback. I know there’s never really an “end goal” in this industry because we change the goalposts as soon as we reach them. But I have a particular type of physique that I would like to get to, and I believe that’s going to be around 90-95kg at 8-10% body fat. Over the next 16-20 weeks if I can go from my current weight of 83kg at 10% bf and keep my body composition tight whilst putting on muscle tissue, I believe I will be able to hit that 90kg mark whilst staying around 10-12%. My whole life is going to revolve around this growth phase, and I’m willing to do whatever it takes to get to a physique that I can deem respectable.

Personal Info
If you followed my previous log you would be able to see my history, but for those who are new I will post it anyway.
I’ve been training since I was 16, grew up playing footy so gym was always a staple in my life. Ended up tearing my proximal bicep tendon that holds the long head of the bicep to the shoulder in my right arm when I was 18 playing footy. Didn’t get the surgery because it’s purely an aesthetic issue, haven’t lost any functionality. Started my first cycle when I was 20 and had been able to put on some size (with multiple different compounds) over the years until I dropped off when I was about 25. Lost my physique until recently in August last year I decided to lock back in. Started at a very soft 86kg and 19% body fat, and got myself down to 75kg and roughly 10-12% body fat in about November (pics attached, a variety of PEDs were used to get there). I’ve only last year been consistently on top of my bloodwork, and have finished off a 4 week Health Phase to end 2025. I’ve successfully completed my Cruise Phase and will be running this growth phase through to hopefully the start of July (pending blood markers).

Age: 30
Height: 180cm
Current Weight: 83kg
Body Fat: 10% (Body Scan said 7%, but it’s definitely more towards the 10%)
Goal Weight at the end of Growth Phase: 90-95kg, keeping tight body composition (Hopefully sub-13%)

Current PEDs and Labs Used
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre workout 3x a week
@Raptor Labs Retatrutide - 1mg pinned once a week

PEDs may get an increase/decrease, pending coach’s orders

Support Supplements
Magnesium 600mg/pre bed
Omega 3 - 6g/daily
Vitamin D3 + K2 - 3000IU + 135mcg/daily
COQ10 - 150mg/daily
NAC - 1200mg/daily
Lions Mane - 1000mg /daily
Curcumin - 1000mg/daily
Hawthorn Berry - 1000mg/daily
Tudca - 250mg/daily
Ashwaghanda - 450mg/daily
Probiotic - 1 capsule/daily
Creatine - 8g/daily
Citrus Bergamot - 1200mg/daily
Echinacea+Vitamin C+Zinc+Garlic - 3 pills/daily

Training Program

PUSH/PULL/LEGS
Monday - Push A
Tuesday - Pull A
Wednesday - Legs
Thursday - Push B
Friday - Pull B
Saturday - Cardio/Recovery
Sunday - Rest/Recovery

Always end every session with 10-20 mins on the incline treadmill keeping heart rate at 130bpm
Every morning I do LISS cardio fasted. 2-km walk keeping heart rate at about 100bpm
I run 3-5km once a week on my cardio day
Rest day includes my morning fasted walk, as well as recovery. 2 mins in ice bath, straight into 15mins in sauna, and back into 2 mins ice bath

Diet Overview
Macros: 253P | 478C | 64F ~3600kcal
Currently 500 cals above maintenance

Log Updates
Log updates will be as often as I can. I’m a tradie with my own business so life gets pretty hectic. My previous logs I've been able to log basically every day, so will endeavour to keep that up throughout this phase

Always open to any and all suggestions/advice!

@KaneD glad to see you started another one up man. Can’t wait to see how mi muscle you pack on during this growth phase.

 

[KaneD]

I would have rest days in between your upper body days for sure.

I try to listen to my body and incorporate rest days then, which could sometimes be between upper body days

 

[KaneD]

@KaneD glad to see you started another one up man. Can’t wait to see how mi muscle you pack on during this growth phase.

Appreciate bro! Me too, been waiting for this day for way too long

 

[KaneD]

Sleep Quality
8 hours of good quality sleep

Fasted Weight - 83.6

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

1200pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

450pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

500pm
Push Day Workout – 8 March

Incline Dumbbell Bench Press

• Set 1 – 27.5 kg × 15 reps
• Set 2 – 35 kg × 11 reps
• Set 3 – 30 kg × 12 reps

Dumbbell Overhead Press

• Set 1 – 17.5 kg × 12 reps
• Set 2 – 25 kg × 8 reps
• Set 3 – 12.5 kg × 20 reps

Lateral Raise (Cable)

• Set 1 – 2.5 kg × 10 reps
• Set 2 – 2.5 kg × 12 reps
• Set 3 – 5 kg × 12 reps (Rest Pause)
• Set 4 – 5 kg × 7 reps

Cable Crossover

• Set 1 – 10 kg × 15 reps
• Set 2 – 17.5 kg × 12 reps (Drop Set)
• Set 3 – 10 kg × 18 reps

Triceps Extension

• Set 1 – 17.5 kg × 15 reps
• Set 2 – 28.7 kg × 11 reps (Drop Set)
• Set 3 – 15 kg × 13 reps

45g of Whey Protein Isolate and 60g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre workout 3x a week
@Raptor Labs Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - I’m not sure how much of it is placebo, or if it’s the NPP, but fuck I feel good in the gym currently sitting at 3600 calories, but will continue to assess on a weekly basis whether I’m progressing on the scales or in my lifts, and possibly increase calories. Trying to keep a tight body composition, but I also don’t want to waste any potential gains.

 

[Southern Cross Labs]

Sleep Quality
8 hours of good quality sleep

Fasted Weight - 83.6

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

1200pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

450pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

500pm
Push Day Workout – 8 March

Incline Dumbbell Bench Press

• Set 1 – 27.5 kg × 15 reps
• Set 2 – 35 kg × 11 reps
• Set 3 – 30 kg × 12 reps

Dumbbell Overhead Press

• Set 1 – 17.5 kg × 12 reps
• Set 2 – 25 kg × 8 reps
• Set 3 – 12.5 kg × 20 reps

Lateral Raise (Cable)

• Set 1 – 2.5 kg × 10 reps
• Set 2 – 2.5 kg × 12 reps
• Set 3 – 5 kg × 12 reps (Rest Pause)
• Set 4 – 5 kg × 7 reps

Cable Crossover

• Set 1 – 10 kg × 15 reps
• Set 2 – 17.5 kg × 12 reps (Drop Set)
• Set 3 – 10 kg × 18 reps

Triceps Extension

• Set 1 – 17.5 kg × 15 reps
• Set 2 – 28.7 kg × 11 reps (Drop Set)
• Set 3 – 15 kg × 13 reps

45g of Whey Protein Isolate and 60g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre workout 3x a week
@Raptor Labs Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - I’m not sure how much of it is placebo, or if it’s the NPP, but fuck I feel good in the gym currently sitting at 3600 calories, but will continue to assess on a weekly basis whether I’m progressing on the scales or in my lifts, and possibly increase calories. Trying to keep a tight body composition, but I also don’t want to waste any potential gains.

So then I started blasting...


Good update , how good is pushing cals up and npp test eq

 

[LevButlerov]

Sleep Quality
8 hours of good quality sleep

Fasted Weight - 83.6

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

1200pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

450pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

500pm
Push Day Workout – 8 March

Incline Dumbbell Bench Press

• Set 1 – 27.5 kg × 15 reps
• Set 2 – 35 kg × 11 reps
• Set 3 – 30 kg × 12 reps

Dumbbell Overhead Press

• Set 1 – 17.5 kg × 12 reps
• Set 2 – 25 kg × 8 reps
• Set 3 – 12.5 kg × 20 reps

Lateral Raise (Cable)

• Set 1 – 2.5 kg × 10 reps
• Set 2 – 2.5 kg × 12 reps
• Set 3 – 5 kg × 12 reps (Rest Pause)
• Set 4 – 5 kg × 7 reps

Cable Crossover

• Set 1 – 10 kg × 15 reps
• Set 2 – 17.5 kg × 12 reps (Drop Set)
• Set 3 – 10 kg × 18 reps

Triceps Extension

• Set 1 – 17.5 kg × 15 reps
• Set 2 – 28.7 kg × 11 reps (Drop Set)
• Set 3 – 15 kg × 13 reps

45g of Whey Protein Isolate and 60g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre workout 3x a week
@Raptor Labs Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - I’m not sure how much of it is placebo, or if it’s the NPP, but fuck I feel good in the gym currently sitting at 3600 calories, but will continue to assess on a weekly basis whether I’m progressing on the scales or in my lifts, and possibly increase calories. Trying to keep a tight body composition, but I also don’t want to waste any potential gains.

NPP can make you feel good, must be joints cleaning up @KaneD get the push in!

 

[2Thick]

I try to listen to my body and incorporate rest days then, which could sometimes be between upper body days

you know yoru body best

 

[waggat]

Sleep Quality
8 hours of good quality sleep

Fasted Weight - 83.6

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

1200pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

450pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

500pm
Push Day Workout – 8 March

Incline Dumbbell Bench Press

• Set 1 – 27.5 kg × 15 reps
• Set 2 – 35 kg × 11 reps
• Set 3 – 30 kg × 12 reps

Dumbbell Overhead Press

• Set 1 – 17.5 kg × 12 reps
• Set 2 – 25 kg × 8 reps
• Set 3 – 12.5 kg × 20 reps

Lateral Raise (Cable)

• Set 1 – 2.5 kg × 10 reps
• Set 2 – 2.5 kg × 12 reps
• Set 3 – 5 kg × 12 reps (Rest Pause)
• Set 4 – 5 kg × 7 reps

Cable Crossover

• Set 1 – 10 kg × 15 reps
• Set 2 – 17.5 kg × 12 reps (Drop Set)
• Set 3 – 10 kg × 18 reps

Triceps Extension

• Set 1 – 17.5 kg × 15 reps
• Set 2 – 28.7 kg × 11 reps (Drop Set)
• Set 3 – 15 kg × 13 reps

45g of Whey Protein Isolate and 60g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre workout 3x a week
@Raptor Labs Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - I’m not sure how much of it is placebo, or if it’s the NPP, but fuck I feel good in the gym currently sitting at 3600 calories, but will continue to assess on a weekly basis whether I’m progressing on the scales or in my lifts, and possibly increase calories. Trying to keep a tight body composition, but I also don’t want to waste any potential gains.

Nice workout as usual there mate.

That's good to hear re how your feeling in the gym. I'm very interested to see how you go as I'll be doing something similar soon.

 

[KaneD]

So then I started blasting...


Good update , how good is pushing cals up and npp test eq

If one of us blasts, we all gotta blast.....

 

[KaneD]

NPP can make you feel good, must be joints cleaning up @KaneD get the push in!

The first two times adding NPP into the blast it definitely didn't agree with me straight off the bat, but even though im only a few days in so far its been a nice little addition with nothing but positive effects. Will be interesting to see how it feels in the coming weeks!

 

[KaneD]

Nice workout as usual there mate.

That's good to hear re how your feeling in the gym. I'm very interested to see how you go as I'll be doing something similar soon.

I'll be sure to keep regular updates here bro in all aspects

 

[KaneD]

Sleep Quality
8 hours of good quality sleep

Fasted Weight - 84.1

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

1000am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

330pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

430pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

440pm
Pull Day Workout – 10 March

(Warm up shoulders and back)
Wide Pull-Ups

• Set 1 – Bodyweight × 10 reps
• Set 2 – Bodyweight × 6 reps
• Set 3 – Bodyweight × 4 reps

Iso-Lateral Row (Machine)

• Set 1 – 40 kg (a side) × 15 reps
• Set 2 – 55 kg (a side) × 14 reps
• Set 3 – 55 kg (a side) × 10 reps

Shrug (Barbell)

• Set 1 – 80 kg × 15 reps
• Set 2 – 100 kg × 14 reps
• Set 3 – 60 kg × 20 reps

Bicep Curl (Barbell)

• Set 1 – 15 kg × 20 reps
• Set 2 – 25 kg × 13 reps (Drop Set)
• Set 3 – 15 kg × 15 reps

Reverse Fly (Cable)

• Set 1 – 40 kg × 12 reps
• Set 2 – 54 kg × 15 reps (Drop Set)
• Set 3 – 32 kg × 18 reps

45g of Whey Protein Isolate and 60g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre workout 3x a week
@Raptor Labs Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - The weights are really starting to move a lot easier, joints feel fucking amazing and so far my mind feels impenetrable I haven't had good experiences with NPP in the past and I think it was purely because I wasn't controlling E2 enough (crippling anxiety from the first day I pinned, and if you knew me you would know anxiety isn't something I would ever feel ). But so far Ive had zero mental side effects, and what I'm feeling in the gym is exactly what I've heard people describe NPP as. It's very early days, but so far I've got a good feeling about the rest of this blast

 

[LevButlerov]

The first two times adding NPP into the blast it definitely didn't agree with me straight off the bat, but even though im only a few days in so far its been a nice little addition with nothing but positive effects. Will be interesting to see how it feels in the coming weeks!

NPP is very positive for some mentally and very negative for others, I think its a DHN (not DHT) balance tbh @KaneD

 

[LevButlerov]

Sleep Quality
8 hours of good quality sleep

Fasted Weight - 84.1

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

1000am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

330pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

430pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

440pm
Pull Day Workout – 10 March

(Warm up shoulders and back)
Wide Pull-Ups

• Set 1 – Bodyweight × 10 reps
• Set 2 – Bodyweight × 6 reps
• Set 3 – Bodyweight × 4 reps

Iso-Lateral Row (Machine)

• Set 1 – 40 kg (a side) × 15 reps
• Set 2 – 55 kg (a side) × 14 reps
• Set 3 – 55 kg (a side) × 10 reps

Shrug (Barbell)

• Set 1 – 80 kg × 15 reps
• Set 2 – 100 kg × 14 reps
• Set 3 – 60 kg × 20 reps

Bicep Curl (Barbell)

• Set 1 – 15 kg × 20 reps
• Set 2 – 25 kg × 13 reps (Drop Set)
• Set 3 – 15 kg × 15 reps

Reverse Fly (Cable)

• Set 1 – 40 kg × 12 reps
• Set 2 – 54 kg × 15 reps (Drop Set)
• Set 3 – 32 kg × 18 reps

45g of Whey Protein Isolate and 60g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre workout 3x a week
@Raptor Labs Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - The weights are really starting to move a lot easier, joints feel fucking amazing and so far my mind feels impenetrable I haven't had good experiences with NPP in the past and I think it was purely because I wasn't controlling E2 enough (crippling anxiety from the first day I pinned, and if you knew me you would know anxiety isn't something I would ever feel ). But so far Ive had zero mental side effects, and what I'm feeling in the gym is exactly what I've heard people describe NPP as. It's very early days, but so far I've got a good feeling about the rest of this blast

weights easier as you get stronger I'm happy to see you getting more pull ups try 5 sets next time around @KaneD

and e2 high is anxiety and many sides you're right

on the supps I am not seeing probiotics later in day can you add?

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

 

[waggat]

Sleep Quality
8 hours of good quality sleep

Fasted Weight - 84.1

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

1000am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

330pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

430pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

440pm
Pull Day Workout – 10 March

(Warm up shoulders and back)
Wide Pull-Ups

• Set 1 – Bodyweight × 10 reps
• Set 2 – Bodyweight × 6 reps
• Set 3 – Bodyweight × 4 reps

Iso-Lateral Row (Machine)

• Set 1 – 40 kg (a side) × 15 reps
• Set 2 – 55 kg (a side) × 14 reps
• Set 3 – 55 kg (a side) × 10 reps

Shrug (Barbell)

• Set 1 – 80 kg × 15 reps
• Set 2 – 100 kg × 14 reps
• Set 3 – 60 kg × 20 reps

Bicep Curl (Barbell)

• Set 1 – 15 kg × 20 reps
• Set 2 – 25 kg × 13 reps (Drop Set)
• Set 3 – 15 kg × 15 reps

Reverse Fly (Cable)

• Set 1 – 40 kg × 12 reps
• Set 2 – 54 kg × 15 reps (Drop Set)
• Set 3 – 32 kg × 18 reps

45g of Whey Protein Isolate and 60g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre workout 3x a week
@Raptor Labs Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - The weights are really starting to move a lot easier, joints feel fucking amazing and so far my mind feels impenetrable I haven't had good experiences with NPP in the past and I think it was purely because I wasn't controlling E2 enough (crippling anxiety from the first day I pinned, and if you knew me you would know anxiety isn't something I would ever feel ). But so far Ive had zero mental side effects, and what I'm feeling in the gym is exactly what I've heard people describe NPP as. It's very early days, but so far I've got a good feeling about the rest of this blast

Good to hear regarding how good you are feeling mate.

Nice selection of exercises in your workout there. Did you plan for reps to be highish like that?

 

[Dreamer]

Sleep Quality
8 hours of good quality sleep

Fasted Weight - 84.1

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

1000am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

330pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

430pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

440pm
Pull Day Workout – 10 March

(Warm up shoulders and back)
Wide Pull-Ups

• Set 1 – Bodyweight × 10 reps
• Set 2 – Bodyweight × 6 reps
• Set 3 – Bodyweight × 4 reps

Iso-Lateral Row (Machine)

• Set 1 – 40 kg (a side) × 15 reps
• Set 2 – 55 kg (a side) × 14 reps
• Set 3 – 55 kg (a side) × 10 reps

Shrug (Barbell)

• Set 1 – 80 kg × 15 reps
• Set 2 – 100 kg × 14 reps
• Set 3 – 60 kg × 20 reps

Bicep Curl (Barbell)

• Set 1 – 15 kg × 20 reps
• Set 2 – 25 kg × 13 reps (Drop Set)
• Set 3 – 15 kg × 15 reps

Reverse Fly (Cable)

• Set 1 – 40 kg × 12 reps
• Set 2 – 54 kg × 15 reps (Drop Set)
• Set 3 – 32 kg × 18 reps

45g of Whey Protein Isolate and 60g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre workout 3x a week
@Raptor Labs Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - The weights are really starting to move a lot easier, joints feel fucking amazing and so far my mind feels impenetrable I haven't had good experiences with NPP in the past and I think it was purely because I wasn't controlling E2 enough (crippling anxiety from the first day I pinned, and if you knew me you would know anxiety isn't something I would ever feel ). But so far Ive had zero mental side effects, and what I'm feeling in the gym is exactly what I've heard people describe NPP as. It's very early days, but so far I've got a good feeling about the rest of this blast

I loved NPP brother, the strength just flys up, feels great, it turned on me about week 10 but I think similar to you, I had low e2 at the same time and it just compounded - do regular bloods and you should be fine, add P5P and L dopa if it gets bad

 

[KaneD]

NPP is very positive for some mentally and very negative for others, I think its a DHN (not DHT) balance tbh @KaneD

Just had a quick look into DHN and how to balance it. Can say with certainty that that was the problem with my previous NPP cycles

 

[KaneD]

weights easier as you get stronger I'm happy to see you getting more pull ups try 5 sets next time around @KaneD

and e2 high is anxiety and many sides you're right

on the supps I am not seeing probiotics later in day can you add?

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

What would be the purpose of adding in an extra set? To increase the volume of the workout?

I can add a second probiotic in the afternoon what would I gain from doing that?

 

[KaneD]

Good to hear regarding how good you are feeling mate.

Nice selection of exercises in your workout there. Did you plan for reps to be highish like that?

I didn't think my strength would climb this quick to be fair, so I didn't really plan to do high reps it just sort of happened next session I'll have to increase the weight and in turn that'll lower the reps

 

[KaneD]

I loved NPP brother, the strength just flys up, feels great, it turned on me about week 10 but I think similar to you, I had low e2 at the same time and it just compounded - do regular bloods and you should be fine, add P5P and L dopa if it gets bad

Ive only ever herd good things about what NPP can do to someones physique, so I'm keen to keep on top of bloods and make sure I can really last the 10-12 weeks and get as much growth out of it as I can. When you say it turned on you, do you mean mentally?

 

[KaneD]

Sleep Quality
7 hours of good sleep, woke up a couple of times to some hectic dreams possibly from the NPP? I was always having willd dreams whenever I would run Tren, so I can only assume NPP is much the same being a 19-nor

Fasted Weight - 84.9

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

930am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

530pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

540pm
Push Day Workout – 11 March

(Warm up Shoulders, Back and Chest)
Incline Dumbbell Bench Press

• Set 1 – 27.5kg × 12 reps
• Set 2 – 35 kg × 10 reps
• Set 3 – 40 kg × 6 reps
• Set 4 – 40 kg × 6 reps

Dumbbell Bench Press

• Set 1 – 27.5kg × 12 reps
• Set 2 – 32.5 kg × 10 reps
• Set 3 – 35 kg × 8 reps

Tricep Dips

• Set 1 – +10kg x 15 reps
• Set 2 – +15kg x 12 reps
• Set 3 – +15kg x 10 reps

Lateral Raise (Cable)

• Set 1 – 2.5 kg × 15 reps
• Set 2 – 5 kg × 12 reps
• Set 3 – 2.5 kg × 15 reps
• Set 4 – 2.5 kg × 15 reps

Overhead Tricep Rope Press (Cable)

• Set 1 – 12.5 kg × 15 reps
• Set 2 – 15 kg × 12 reps
• Set 3 – 15 kg × 12 reps

Tricep Pushdown (Cable - Straight Bar)

• Set 1 – 15 kg × 20 reps
• Set 2 – 32.5 kg × 15 reps
• Set 3 – 36.25 kg × 13 reps (Drop Set)
• Set 4 – 17.5 kg × 12 reps

Post Workout Cardio
15mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 60g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

900pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre workout 3x a week
@Raptor Labs Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg
• Methylene Blue- 10mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Had some craaaaaaazy dreams last night which woke me up a few times but still felt fresh this morning. My training program has been changed up now that I'm feeling a lot better in the gym, added a little more volume as well as picking up the intensity. Will continue to assess as the weeks go on. Have added 10mg of Methylene Blue into the supplement stack, keen to see what benefits I can pull from that. Weight has also climbed quickly over the last few days, I'm assuming that's just water/glycogen/fullness from starting the higher dosages. Not too worried about the scale (obviously it's still a trackable measurement), but moreso concentrating on check in photos and making sure they're progressing

 

[LevButlerov]

What would be the purpose of adding in an extra set? To increase the volume of the workout?

I can add a second probiotic in the afternoon what would I gain from doing that?

What would be the purpose of adding in an extra set? To increase the volume of the workout?

to increase load and get you more gains in same time @KaneD

I can add a second probiotic in the afternoon what would I gain from doing that?

perfect , add it, you would gain better digestive health long term

 

[LevButlerov]

Sleep Quality
7 hours of good sleep, woke up a couple of times to some hectic dreams possibly from the NPP? I was always having willd dreams whenever I would run Tren, so I can only assume NPP is much the same being a 19-nor

Fasted Weight - 84.9

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 90bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

930am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

530pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

540pm
Push Day Workout – 11 March

(Warm up Shoulders, Back and Chest)
Incline Dumbbell Bench Press

• Set 1 – 27.5kg × 12 reps
• Set 2 – 35 kg × 10 reps
• Set 3 – 40 kg × 6 reps
• Set 4 – 40 kg × 6 reps

Dumbbell Bench Press

• Set 1 – 27.5kg × 12 reps
• Set 2 – 32.5 kg × 10 reps
• Set 3 – 35 kg × 8 reps

Tricep Dips

• Set 1 – +10kg x 15 reps
• Set 2 – +15kg x 12 reps
• Set 3 – +15kg x 10 reps

Lateral Raise (Cable)

• Set 1 – 2.5 kg × 15 reps
• Set 2 – 5 kg × 12 reps
• Set 3 – 2.5 kg × 15 reps
• Set 4 – 2.5 kg × 15 reps

Overhead Tricep Rope Press (Cable)

• Set 1 – 12.5 kg × 15 reps
• Set 2 – 15 kg × 12 reps
• Set 3 – 15 kg × 12 reps

Tricep Pushdown (Cable - Straight Bar)

• Set 1 – 15 kg × 20 reps
• Set 2 – 32.5 kg × 15 reps
• Set 3 – 36.25 kg × 13 reps (Drop Set)
• Set 4 – 17.5 kg × 12 reps

Post Workout Cardio
15mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 60g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

900pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre workout 3x a week
@Raptor Labs Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg
• Methylene Blue- 10mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Had some craaaaaaazy dreams last night which woke me up a few times but still felt fresh this morning. My training program has been changed up now that I'm feeling a lot better in the gym, added a little more volume as well as picking up the intensity. Will continue to assess as the weeks go on. Have added 10mg of Methylene Blue into the supplement stack, keen to see what benefits I can pull from that. Weight has also climbed quickly over the last few days, I'm assuming that's just water/glycogen/fullness from starting the higher dosages. Not too worried about the scale (obviously it's still a trackable measurement), but moreso concentrating on check in photos and making sure they're progressing

i like crazy dreams those are the fun ones anything you remember? @KaneD

the trianing is good hardcore! tri dips you added weight so raw dips weighted or machine?
cardio pw is a win!

on the methylene blue careful monitor the sides and any mental issues, it can be a huge benefit to some and some issues to others depends on dose

 

[LevButlerov]

Just had a quick look into DHN and how to balance it. Can say with certainty that that was the problem with my previous NPP cycles

DHN is highly underrated tbh not many discuss it DHN big issue with nandrolones thats why many feel very depressed and negative on deca/npp while others feel amazing @KaneD

 

[KaneD]

to increase load and get you more gains in same time @KaneD

perfect , add it, you would gain better digestive health long term

Nothing better than more gains!

 

[KaneD]

i like crazy dreams those are the fun ones anything you remember? @KaneD

the trianing is good hardcore! tri dips you added weight so raw dips weighted or machine?
cardio pw is a win!

on the methylene blue careful monitor the sides and any mental issues, it can be a huge benefit to some and some issues to others depends on dose

I remember the whole dream bro, so good! That was the one thing that made me love Tren

Raw dips weighted, so adding weight belt to my hips

What sort of mental sides should I be looking out for?

 

[KaneD]

Sleep Quality
10 hours of good sleep, not sure what people would consider as too much sleep but I had a sleep in this morning and missed fasted cardio. Felt like my body just needed a rest and I slept the whole way through

Fasted Weight - 85.2

4 x 30 sec vacuum after waking up
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

1030am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

130pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

330pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

430pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

440pm
Leg Day Workout – 15 March

Hack Squat
• Set 1 – 10 kg × 15
• Set 2 – 40 kg × 11
• Set 3 – 30 kg × 13

Seated Leg Curl (Machine)
• Set 1 – 54 kg × 15
• Set 2 – 70.25 kg × 11
• Set 3 – 61 kg × 14

Standing Calf Raise (Machine)
• Set 1 – 15 kg × 25
• Set 2 – 15 kg × 25
• Set 3 – 15 kg × 20
• Set 4 – 15 kg × 20

Leg Extension (Machine)
• Set 1 – 12 kg × 15
• Set 2 – 33 kg × 12 (Drop Set)
• Set 3 – 19 kg × 12

Lunge (Dumbbell in each hand)
• Set 1 – 12.5 kg × 12
• Set 2 – 12.5 kg × 10
• Set 3 – 12.5 kg × 10

Hyperextensions

• Set 1 – 10 kg × 15
• Set 2 – 10 kg × 15
• Set 3 – 10 kg × 12

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 60g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

730pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre workout 3x a week
@Raptor Labs Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg
• Methylene Blue- 10mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Probiotic

NOTES - Had a mates birthday yesterday but I still managed to get some of my meals in, strayed a little bit at dinner time and had two entrees and a main, but also had a piece of chocolate cake trying not to kick myself too much over small things like that but I really want to make sure I stay as dialled in as possible through this bulk. Today was back to normal, however I did have a bit of a sleep in (possibly from the food consumed at dinner time last night) but damn it feels good to have a solid 10 hours. @Southern Cross Labs NPP is really starting to shine and we're only a week in. The fullness that has come through must be noticeable because I've had some compliments being thrown my way from my missus (rare). Added in some more probiotics of an evening thanks to @LevButlerov, keeping my gut healthy. Week 1 is down, and so far I seem to be on the right track

 

[LevButlerov]

I remember the whole dream bro, so good! That was the one thing that made me love Tren

Raw dips weighted, so adding weight belt to my hips

What sort of mental sides should I be looking out for?

you mean the tren dreams you love them? you're hardcore @KaneD

mental sides with methylene blue depend on person you might have seratonin issues but test the doses long term first

 

[LevButlerov]

Sleep Quality
10 hours of good sleep, not sure what people would consider as too much sleep but I had a sleep in this morning and missed fasted cardio. Felt like my body just needed a rest and I slept the whole way through

Fasted Weight - 85.2

4 x 30 sec vacuum after waking up
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

1030am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

130pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

330pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

430pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

440pm
Leg Day Workout – 15 March

Hack Squat
• Set 1 – 10 kg × 15
• Set 2 – 40 kg × 11
• Set 3 – 30 kg × 13

Seated Leg Curl (Machine)
• Set 1 – 54 kg × 15
• Set 2 – 70.25 kg × 11
• Set 3 – 61 kg × 14

Standing Calf Raise (Machine)
• Set 1 – 15 kg × 25
• Set 2 – 15 kg × 25
• Set 3 – 15 kg × 20
• Set 4 – 15 kg × 20

Leg Extension (Machine)
• Set 1 – 12 kg × 15
• Set 2 – 33 kg × 12 (Drop Set)
• Set 3 – 19 kg × 12

Lunge (Dumbbell in each hand)
• Set 1 – 12.5 kg × 12
• Set 2 – 12.5 kg × 10
• Set 3 – 12.5 kg × 10

Hyperextensions

• Set 1 – 10 kg × 15
• Set 2 – 10 kg × 15
• Set 3 – 10 kg × 12

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 60g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

730pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre workout 3x a week
@Raptor Labs Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg
• Methylene Blue- 10mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Probiotic

NOTES - Had a mates birthday yesterday but I still managed to get some of my meals in, strayed a little bit at dinner time and had two entrees and a main, but also had a piece of chocolate cake trying not to kick myself too much over small things like that but I really want to make sure I stay as dialled in as possible through this bulk. Today was back to normal, however I did have a bit of a sleep in (possibly from the food consumed at dinner time last night) but damn it feels good to have a solid 10 hours. @Southern Cross Labs NPP is really starting to shine and we're only a week in. The fullness that has come through must be noticeable because I've had some compliments being thrown my way from my missus (rare). Added in some more probiotics of an evening thanks to @LevButlerov, keeping my gut healthy. Week 1 is down, and so far I seem to be on the right track

you're looking good I see the foods are clean and clean macros lets see how you do as probiotics kick in @KaneD

 

[KaneD]

you mean the tren dreams you love them? you're hardcore @KaneD

mental sides with methylene blue depend on person you might have seratonin issues but test the doses long term first

Everyone loves the tren dreams

I'll keep an eye on my mood over the next few weeks bro

 

[KaneD]

you're looking good I see the foods are clean and clean macros lets see how you do as probiotics kick in @KaneD

Trying to keep things as dialled in as possible! I feel like I have pretty solid gut health already, but I'm sure the extra probiotic will be helpful

 

[KaneD]

Sleep Quality
9 hours of good quality sleep

Fasted Weight - 85.8

4 x 45 sec vacuum after waking up
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

930am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

130pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

250pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

300pm
Push Day Workout – 19 March

(Warm up Shoulders, Back and Chest)
Incline Dumbbell Bench Press

• Set 1 – 27.5kg × 12 reps
• Set 2 – 35 kg × 13 reps
• Set 3 – 30 kg × 12 reps

Dumbbell Overhead Press

• Set 1 – 17.5 kg × 13 reps
• Set 2 – 25 kg × 10 reps
• Set 3 – 12.5 kg × 15 reps

Lateral Raise (Cable)

• Set 1 – 2.5 kg × 10 reps
• Set 2 – 5 kg × 15 reps
• Set 3 – 7.5 kg × 12 reps (Drop Set)
• Set 4 – 2.5 kg × 15 reps

Cable Crossover

• Set 1 – 10 kg × 15 reps
• Set 2 – 17.5 kg × 12 reps (Drop Set)
• Set 3 – 10 kg × 18 reps

Triceps Extension

• Set 1 – 17.5 kg × 15 reps
• Set 2 – 28.5 kg × 10 reps (Drop Set)
• Set 3 – 15 kg × 13 reps

Overhead Tricep Rope Press (Cable)

• Set 1 – 7.5 kg × 13 reps
• Set 2 – 15 kg × 12 reps
• Set 3 – 15 kg × 12 reps

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 60g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

530pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

830pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre workout 3x a week
@Raptor Labs Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg
• Methylene Blue- 10mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Probiotic

NOTES - Yesterdays log because unfortunately ive been crazy busy with work. Would like to get everyone's opinion on progressive overload. Each week im able to add at least 1-3 reps onto most exercises, and then once I reach the top of the rep range ill increase the weight and then continue to increase the rep range until I hit the top end of the rep range again. Really feeling the NPP now, mentally and physically. Confidence is sky high, and my performance in the gym is progressing each week. @Southern Cross Labs oils are providing the goods will be getting bloods either next week or the week after (pending work schedule) and as soon as they land ill be posting them in here

 

[Southern Cross Labs]

Sleep Quality
9 hours of good quality sleep

Fasted Weight - 85.8

4 x 45 sec vacuum after waking up
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

930am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

130pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

250pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

300pm
Push Day Workout – 19 March

(Warm up Shoulders, Back and Chest)
Incline Dumbbell Bench Press

• Set 1 – 27.5kg × 12 reps
• Set 2 – 35 kg × 13 reps
• Set 3 – 30 kg × 12 reps

Dumbbell Overhead Press

• Set 1 – 17.5 kg × 13 reps
• Set 2 – 25 kg × 10 reps
• Set 3 – 12.5 kg × 15 reps

Lateral Raise (Cable)

• Set 1 – 2.5 kg × 10 reps
• Set 2 – 5 kg × 15 reps
• Set 3 – 7.5 kg × 12 reps (Drop Set)
• Set 4 – 2.5 kg × 15 reps

Cable Crossover

• Set 1 – 10 kg × 15 reps
• Set 2 – 17.5 kg × 12 reps (Drop Set)
• Set 3 – 10 kg × 18 reps

Triceps Extension

• Set 1 – 17.5 kg × 15 reps
• Set 2 – 28.5 kg × 10 reps (Drop Set)
• Set 3 – 15 kg × 13 reps

Overhead Tricep Rope Press (Cable)

• Set 1 – 7.5 kg × 13 reps
• Set 2 – 15 kg × 12 reps
• Set 3 – 15 kg × 12 reps

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 60g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

530pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

830pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre workout 3x a week
@Raptor Labs Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg
• Methylene Blue- 10mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Probiotic

NOTES - Yesterdays log because unfortunately ive been crazy busy with work. Would like to get everyone's opinion on progressive overload. Each week im able to add at least 1-3 reps onto most exercises, and then once I reach the top of the rep range ill increase the weight and then continue to increase the rep range until I hit the top end of the rep range again. Really feeling the NPP now, mentally and physically. Confidence is sky high, and my performance in the gym is progressing each week. @Southern Cross Labs oils are providing the goods will be getting bloods either next week or the week after (pending work schedule) and as soon as they land ill be posting them in here

Nice work man good update, don't stress about missing a day. If you can get 12 reps easy up the weight if you cant get minimum 6 lower it thats what I do just to stay simple.

But I'm sure there's much better ways.

 

[KaneD]

Nice work man good update, don't stress about missing a day. If you can get 12 reps easy up the weight if you cant get minimum 6 lower it thats what I do just to stay simple.

But I'm sure there's much better ways.

Seems to be the simplest way to do it, and I would say most people would agree with that too. Part of me wants to ease into the higher weights to prevent injury, the other part of me (the NPP fuelled me) wants to walk to the end of the rack and pick up the 60s

 

[Southern Cross Labs]

Seems to be the simplest way to do it, and I would say most people would agree with that too. Part of me wants to ease into the higher weights to prevent injury, the other part of me (the NPP fuelled me) wants to walk to the end of the rack and pick up the 60s

You will get there by the end of this cycle bro no rush, moving weight isn't the goal anyways building mass is

 

[KaneD]

You will get there by the end of this cycle bro no rush, moving weight isn't the goal anyways building mass is

Speaking facts here my bro

 

[LevButlerov]

Trying to keep things as dialled in as possible! I feel like I have pretty solid gut health already, but I'm sure the extra probiotic will be helpful

extra probiotics always gtg

 

[LevButlerov]

Sleep Quality
9 hours of good quality sleep

Fasted Weight - 85.8

4 x 45 sec vacuum after waking up
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

930am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

130pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

250pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

300pm
Push Day Workout – 19 March

(Warm up Shoulders, Back and Chest)
Incline Dumbbell Bench Press

• Set 1 – 27.5kg × 12 reps
• Set 2 – 35 kg × 13 reps
• Set 3 – 30 kg × 12 reps

Dumbbell Overhead Press

• Set 1 – 17.5 kg × 13 reps
• Set 2 – 25 kg × 10 reps
• Set 3 – 12.5 kg × 15 reps

Lateral Raise (Cable)

• Set 1 – 2.5 kg × 10 reps
• Set 2 – 5 kg × 15 reps
• Set 3 – 7.5 kg × 12 reps (Drop Set)
• Set 4 – 2.5 kg × 15 reps

Cable Crossover

• Set 1 – 10 kg × 15 reps
• Set 2 – 17.5 kg × 12 reps (Drop Set)
• Set 3 – 10 kg × 18 reps

Triceps Extension

• Set 1 – 17.5 kg × 15 reps
• Set 2 – 28.5 kg × 10 reps (Drop Set)
• Set 3 – 15 kg × 13 reps

Overhead Tricep Rope Press (Cable)

• Set 1 – 7.5 kg × 13 reps
• Set 2 – 15 kg × 12 reps
• Set 3 – 15 kg × 12 reps

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 60g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

530pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

830pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre workout 3x a week
@Raptor Labs Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg
• Methylene Blue- 10mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Probiotic

NOTES - Yesterdays log because unfortunately ive been crazy busy with work. Would like to get everyone's opinion on progressive overload. Each week im able to add at least 1-3 reps onto most exercises, and then once I reach the top of the rep range ill increase the weight and then continue to increase the rep range until I hit the top end of the rep range again. Really feeling the NPP now, mentally and physically. Confidence is sky high, and my performance in the gym is progressing each week. @Southern Cross Labs oils are providing the goods will be getting bloods either next week or the week after (pending work schedule) and as soon as they land ill be posting them in here

30kgs on the bench nice pump and the NPP a win, some guys love the mental game some hate it with NPP its a DHN issue it seems
I like your fish oil intake, you using distilled or regular? @KaneD


@HarleyGuy @Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515

 

[LevButlerov]

Everyone loves the tren dreams

I'll keep an eye on my mood over the next few weeks bro

tren dreams for the WIN! lets hope for the wet ones not the nightmare ones

 

[Dreamer]

Sleep Quality
9 hours of good quality sleep

Fasted Weight - 85.8

4 x 45 sec vacuum after waking up
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

930am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

130pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

250pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

300pm
Push Day Workout – 19 March

(Warm up Shoulders, Back and Chest)
Incline Dumbbell Bench Press

• Set 1 – 27.5kg × 12 reps
• Set 2 – 35 kg × 13 reps
• Set 3 – 30 kg × 12 reps

Dumbbell Overhead Press

• Set 1 – 17.5 kg × 13 reps
• Set 2 – 25 kg × 10 reps
• Set 3 – 12.5 kg × 15 reps

Lateral Raise (Cable)

• Set 1 – 2.5 kg × 10 reps
• Set 2 – 5 kg × 15 reps
• Set 3 – 7.5 kg × 12 reps (Drop Set)
• Set 4 – 2.5 kg × 15 reps

Cable Crossover

• Set 1 – 10 kg × 15 reps
• Set 2 – 17.5 kg × 12 reps (Drop Set)
• Set 3 – 10 kg × 18 reps

Triceps Extension

• Set 1 – 17.5 kg × 15 reps
• Set 2 – 28.5 kg × 10 reps (Drop Set)
• Set 3 – 15 kg × 13 reps

Overhead Tricep Rope Press (Cable)

• Set 1 – 7.5 kg × 13 reps
• Set 2 – 15 kg × 12 reps
• Set 3 – 15 kg × 12 reps

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 60g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

530pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

830pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre workout 3x a week
@Raptor Labs Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg
• Methylene Blue- 10mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Probiotic

NOTES - Yesterdays log because unfortunately ive been crazy busy with work. Would like to get everyone's opinion on progressive overload. Each week im able to add at least 1-3 reps onto most exercises, and then once I reach the top of the rep range ill increase the weight and then continue to increase the rep range until I hit the top end of the rep range again. Really feeling the NPP now, mentally and physically. Confidence is sky high, and my performance in the gym is progressing each week. @Southern Cross Labs oils are providing the goods will be getting bloods either next week or the week after (pending work schedule) and as soon as they land ill be posting them in here

Great update, 9 hours of sleep is huge.
If your adding reps weekly, your progressing well

 

[Eveflorence]

Sleep Quality
9 hours of good quality sleep

Fasted Weight - 85.8

4 x 45 sec vacuum after waking up
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

930am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

130pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

250pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

300pm
Push Day Workout – 19 March

(Warm up Shoulders, Back and Chest)
Incline Dumbbell Bench Press

• Set 1 – 27.5kg × 12 reps
• Set 2 – 35 kg × 13 reps
• Set 3 – 30 kg × 12 reps

Dumbbell Overhead Press

• Set 1 – 17.5 kg × 13 reps
• Set 2 – 25 kg × 10 reps
• Set 3 – 12.5 kg × 15 reps

Lateral Raise (Cable)

• Set 1 – 2.5 kg × 10 reps
• Set 2 – 5 kg × 15 reps
• Set 3 – 7.5 kg × 12 reps (Drop Set)
• Set 4 – 2.5 kg × 15 reps

Cable Crossover

• Set 1 – 10 kg × 15 reps
• Set 2 – 17.5 kg × 12 reps (Drop Set)
• Set 3 – 10 kg × 18 reps

Triceps Extension

• Set 1 – 17.5 kg × 15 reps
• Set 2 – 28.5 kg × 10 reps (Drop Set)
• Set 3 – 15 kg × 13 reps

Overhead Tricep Rope Press (Cable)

• Set 1 – 7.5 kg × 13 reps
• Set 2 – 15 kg × 12 reps
• Set 3 – 15 kg × 12 reps

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 60g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

530pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

830pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre workout 3x a week
@Raptor Labs Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg
• Methylene Blue- 10mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Probiotic

NOTES - Yesterdays log because unfortunately ive been crazy busy with work. Would like to get everyone's opinion on progressive overload. Each week im able to add at least 1-3 reps onto most exercises, and then once I reach the top of the rep range ill increase the weight and then continue to increase the rep range until I hit the top end of the rep range again. Really feeling the NPP now, mentally and physically. Confidence is sky high, and my performance in the gym is progressing each week. @Southern Cross Labs oils are providing the goods will be getting bloods either next week or the week after (pending work schedule) and as soon as they land ill be posting them in here

Great update brother keep at it mate

 

[waggat]

Sleep Quality
9 hours of good quality sleep

Fasted Weight - 85.8

4 x 45 sec vacuum after waking up
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

930am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

130pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

250pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

300pm
Push Day Workout – 19 March

(Warm up Shoulders, Back and Chest)
Incline Dumbbell Bench Press

• Set 1 – 27.5kg × 12 reps
• Set 2 – 35 kg × 13 reps
• Set 3 – 30 kg × 12 reps

Dumbbell Overhead Press

• Set 1 – 17.5 kg × 13 reps
• Set 2 – 25 kg × 10 reps
• Set 3 – 12.5 kg × 15 reps

Lateral Raise (Cable)

• Set 1 – 2.5 kg × 10 reps
• Set 2 – 5 kg × 15 reps
• Set 3 – 7.5 kg × 12 reps (Drop Set)
• Set 4 – 2.5 kg × 15 reps

Cable Crossover

• Set 1 – 10 kg × 15 reps
• Set 2 – 17.5 kg × 12 reps (Drop Set)
• Set 3 – 10 kg × 18 reps

Triceps Extension

• Set 1 – 17.5 kg × 15 reps
• Set 2 – 28.5 kg × 10 reps (Drop Set)
• Set 3 – 15 kg × 13 reps

Overhead Tricep Rope Press (Cable)

• Set 1 – 7.5 kg × 13 reps
• Set 2 – 15 kg × 12 reps
• Set 3 – 15 kg × 12 reps

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 60g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

530pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

830pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre workout 3x a week
@Raptor Labs Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg
• Methylene Blue- 10mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Probiotic

NOTES - Yesterdays log because unfortunately ive been crazy busy with work. Would like to get everyone's opinion on progressive overload. Each week im able to add at least 1-3 reps onto most exercises, and then once I reach the top of the rep range ill increase the weight and then continue to increase the rep range until I hit the top end of the rep range again. Really feeling the NPP now, mentally and physically. Confidence is sky high, and my performance in the gym is progressing each week. @Southern Cross Labs oils are providing the goods will be getting bloods either next week or the week after (pending work schedule) and as soon as they land ill be posting them in here

Definitely get the award for best sleep on Evo! Congrats! Lol!

Really good looking workout mate! Nice and balanced, hitting everything without being excessive. Nice weight on db bench for those reps as well.

Seems to be the simplest way to do it, and I would say most people would agree with that too. Part of me wants to ease into the higher weights to prevent injury, the other part of me (the NPP fuelled me) wants to walk to the end of the rack and pick up the 60s

Agree regarding upping weight once you get to the top of the rep range. I would just be careful since the NPP has kicked in and your strength is taking off. Probably best not to push the weight to a point where the reps are low. Your tendons take a while to catch up. Also depends on your set/rep setup. I reckon the more you build in fatigue during the 'warm-up' sets, the safer it is to do lower reps. I think for db bench you can definitely plan on doing 37.5's next time. Probably do the 30's beforehand. Another thing you can do, say you db bench again as an example. You hit 35's for 13. Assume that is failure. You could say stop that at 12 (1 rep short of failure), then go up to 37.5's for the next set.

 

[KaneD]

30kgs on the bench nice pump and the NPP a win, some guys love the mental game some hate it with NPP its a DHN issue it seems
I like your fish oil intake, you using distilled or regular? @KaneD


@HarleyGuy @Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515

Ive had issues in the past with the mental game, glad im on the right side off the mental side effects this time just regular fish oils bro

 

[KaneD]

tren dreams for the WIN! lets hope for the wet ones not the nightmare ones

Either or, both are just as exciting

 

[KaneD]

Great update, 9 hours of sleep is huge.
If your adding reps weekly, your progressing well

Love my sleep routine at the moment
I'll keep this progression up and increase reps until I hit the peak of the rep range and then increase the weights, seems to be the general consensus

 

[KaneD]

Great update brother keep at it mate

Thank you bro!

 

[KaneD]

Definitely get the award for best sleep on Evo! Congrats! Lol!

Really good looking workout mate! Nice and balanced, hitting everything without being excessive. Nice weight on db bench for those reps as well.

Agree regarding upping weight once you get to the top of the rep range. I would just be careful since the NPP has kicked in and your strength is taking off. Probably best not to push the weight to a point where the reps are low. Your tendons take a while to catch up. Also depends on your set/rep setup. I reckon the more you build in fatigue during the 'warm-up' sets, the safer it is to do lower reps. I think for db bench you can definitely plan on doing 37.5's next time. Probably do the 30's beforehand. Another thing you can do, say you db bench again as an example. You hit 35's for 13. Assume that is failure. You could say stop that at 12 (1 rep short of failure), then go up to 37.5's for the next set.

I'm shocked that no one else gets this kind of sleep

I like the way you've explained it there brother, and I agree that pushing the weight up too quickly could be detrimental for. my tendons so I'll keep the weight jumps very moderate

 

[KaneD]

Sleep Quality
8 hours of good quality sleep

Fasted Weight - 86.3

5 x 45 sec vacuum after waking up
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

930am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

130pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

430pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

550pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

600pm
Pull Day Workout – 23 March

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 11
• Set 2 – BW × 9
• Set 3 – BW × 8
• Set 4 – BW × 6

Seated Row (Cable)

• Set 1 – 60 kg × 12
• Set 2 – 90 kg × 11
• Set 3 – 70 kg × 12

Face Pull (Cable)

• Set 1 – 25 kg × 15
• Set 2 – 17.5 kg × 20 (Rest Pause)
• Set 3 – 17.5 kg × 15

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 15
• Set 2 – 17.5 kg × 9
• Set 3 – 10 kg × 15 (Rest Pause)
• Set 4 – 10 kg × 10

Shrug (Dumbbell)

• Set 1 – 47.5 kg × 12
• Set 2 – 47.5 kg × 12
• Set 3 – 47.5 kg × 10

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 60 kg × 12
• Set 3 – 80 kg × 9 (Drop Set)
• Set 4 – 35 kg × 20

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 60g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre workout 3x a week
@Raptor Labs Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg
• Methylene Blue- 10mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Probiotic

NOTES - It's scary how much better I feel as each day goes on. I feel like my body composition is staying relatively lean whilst still progressing in the gym and on the scales, so were going to keep to calories at 3600 for now until either of those measurements stall. I can feel a noticeable difference in how my joints move, it seems as though the NPP is keeping them well lubricated. Blood test is due next Monday so it will be interesting the see how everything looks with the compounds that ive been running

 

[Southern Cross Labs]

Sleep Quality
8 hours of good quality sleep

Fasted Weight - 86.3

5 x 45 sec vacuum after waking up
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

930am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

130pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

430pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

550pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

600pm
Pull Day Workout – 23 March

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 11
• Set 2 – BW × 9
• Set 3 – BW × 8
• Set 4 – BW × 6

Seated Row (Cable)

• Set 1 – 60 kg × 12
• Set 2 – 90 kg × 11
• Set 3 – 70 kg × 12

Face Pull (Cable)

• Set 1 – 25 kg × 15
• Set 2 – 17.5 kg × 20 (Rest Pause)
• Set 3 – 17.5 kg × 15

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 15
• Set 2 – 17.5 kg × 9
• Set 3 – 10 kg × 15 (Rest Pause)
• Set 4 – 10 kg × 10

Shrug (Dumbbell)

• Set 1 – 47.5 kg × 12
• Set 2 – 47.5 kg × 12
• Set 3 – 47.5 kg × 10

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 60 kg × 12
• Set 3 – 80 kg × 9 (Drop Set)
• Set 4 – 35 kg × 20

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 60g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre workout 3x a week
@Raptor Labs Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg
• Methylene Blue- 10mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Probiotic

NOTES - It's scary how much better I feel as each day goes on. I feel like my body composition is staying relatively lean whilst still progressing in the gym and on the scales, so were going to keep to calories at 3600 for now until either of those measurements stall. I can feel a noticeable difference in how my joints move, it seems as though the NPP is keeping them well lubricated. Blood test is due next Monday so it will be interesting the see how everything looks with the compounds that ive been running

Youre killing it with the food man ! How good are medjool dates , I can smash a whole box

 

[waggat]

Sleep Quality
8 hours of good quality sleep

Fasted Weight - 86.3

5 x 45 sec vacuum after waking up
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

930am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

130pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

430pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

550pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

600pm
Pull Day Workout – 23 March

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 11
• Set 2 – BW × 9
• Set 3 – BW × 8
• Set 4 – BW × 6

Seated Row (Cable)

• Set 1 – 60 kg × 12
• Set 2 – 90 kg × 11
• Set 3 – 70 kg × 12

Face Pull (Cable)

• Set 1 – 25 kg × 15
• Set 2 – 17.5 kg × 20 (Rest Pause)
• Set 3 – 17.5 kg × 15

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 15
• Set 2 – 17.5 kg × 9
• Set 3 – 10 kg × 15 (Rest Pause)
• Set 4 – 10 kg × 10

Shrug (Dumbbell)

• Set 1 – 47.5 kg × 12
• Set 2 – 47.5 kg × 12
• Set 3 – 47.5 kg × 10

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 60 kg × 12
• Set 3 – 80 kg × 9 (Drop Set)
• Set 4 – 35 kg × 20

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 60g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre workout 3x a week
@Raptor Labs Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg
• Methylene Blue- 10mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Probiotic

NOTES - It's scary how much better I feel as each day goes on. I feel like my body composition is staying relatively lean whilst still progressing in the gym and on the scales, so were going to keep to calories at 3600 for now until either of those measurements stall. I can feel a noticeable difference in how my joints move, it seems as though the NPP is keeping them well lubricated. Blood test is due next Monday so it will be interesting the see how everything looks with the compounds that ive been running

Nice workout there mate. Smashing the pull-ups! 90kg on seated row is impressive as well.

Good to hear about the strength progression while staying lean!

 

[LevButlerov]

Either or, both are just as exciting

nightmare exciting lol

 

[LevButlerov]

Sleep Quality
8 hours of good quality sleep

Fasted Weight - 86.3

5 x 45 sec vacuum after waking up
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

930am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

130pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

430pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

550pm
1 x Banana Pre Workout (1 P | 24 C | 1 F)

600pm
Pull Day Workout – 23 March

(Warm up shoulders and back)
Pull-Ups

• Set 1 – BW × 11
• Set 2 – BW × 9
• Set 3 – BW × 8
• Set 4 – BW × 6

Seated Row (Cable)

• Set 1 – 60 kg × 12
• Set 2 – 90 kg × 11
• Set 3 – 70 kg × 12

Face Pull (Cable)

• Set 1 – 25 kg × 15
• Set 2 – 17.5 kg × 20 (Rest Pause)
• Set 3 – 17.5 kg × 15

Hammer Curl (Dumbbell)

• Set 1 – 10 kg × 15
• Set 2 – 17.5 kg × 9
• Set 3 – 10 kg × 15 (Rest Pause)
• Set 4 – 10 kg × 10

Shrug (Dumbbell)

• Set 1 – 47.5 kg × 12
• Set 2 – 47.5 kg × 12
• Set 3 – 47.5 kg × 10

Lat Pulldown – Wide Grip (Cable)

• Set 1 – 50 kg × 15
• Set 2 – 60 kg × 12
• Set 3 – 80 kg × 9 (Drop Set)
• Set 4 – 35 kg × 20

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 60g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
@Southern Cross Labs Testosterone Enanthate 400 - 500mg/wk split into EOD pins
@Southern Cross Labs Equipoise Undecanoate 300 - 200mg/wk split into EOD pins
@Southern Cross Labs NPP - 200mg/wk split into EOD pins
@IRONCLAD LABS HGH - 5IU/day pinned all before bed
@IRONCLAD LABS Mots-C - 1mg pre workout 3x a week
@Raptor Labs Retatrutide - 1mg pinned once a week

ANCILLARIES
12.5mg Aromasin M/W/F
10mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg
• Ashwaganda- 450mg
• Methylene Blue- 10mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic
• Probiotic

NOTES - It's scary how much better I feel as each day goes on. I feel like my body composition is staying relatively lean whilst still progressing in the gym and on the scales, so were going to keep to calories at 3600 for now until either of those measurements stall. I can feel a noticeable difference in how my joints move, it seems as though the NPP is keeping them well lubricated. Blood test is due next Monday so it will be interesting the see how everything looks with the compounds that ive been running

pull ups the win how much cardio post and pre?

 

[LevButlerov]

Ive had issues in the past with the mental game, glad im on the right side off the mental side effects this time just regular fish oils bro

mental game is all there is

 

[LevButlerov]

just regular fish oils bro

try to get distilled fish oil