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Good going on the food prep. It all looks fantastic. @Kouta keep up the good work and keep the grind going.
@Kouta a lot of times zero-calorie sauces are really not good for you. They contain a lot of artificial crap so watch out for that.
I think your game plan makes a lot of sense. Seems like keeping things simple is the best thing because you're able to get the most out of your training. @Kouta
Simple to prep bulk amounts, I find it easy to eat and stick to!
Absolutely right, why change what's already proven to work, consistency is the key in this game!
Daily Update - 2/03/2026Current Plan
Phase - Deficit/cruise
Goal Steps - 10k
Calories - 2,483
Oils/Orals - Test e 150mg/week - Sponsor to be announced
HGH - Incoming
Peptides - Reta 1mg/week, GHK-Cu 1mg/Daily - Sponsored by @Peptilia
Hope everyone has had a great Monday training, weather was fucked here! Flash flooding, houses and businesses under water but your boy still got to gym! Finally at RPE 9 this week so wanted to try and push myself a little harder and see what strength this bod still has left after the extended time off, was difficult trying to get the exercises in I wanted due to fuckin school kids again but I guess that's what you get for training at peak times!
Training - Upper Body RPE 9 1-2 warm up sets before exercises, 90 seconds rest between each set.
Chest Press (Machine)
Set 1 - 86kg x 10, DS 45kg x 10
Set 2 - 86kg x 10, DS 45kg x 10
Set 3 - 86kg x 10, DS 45kg x 10
Set 4 - 86kg x 8, DS 45kg x 10
Dumbbell Bench Press
Set 1 - 30kg x 10
Set 2 - 32.5kg x 10
Set 3 - 35kg x 10
Set 4 - 35kg x 8
Rack Pulls
Set 1 - 60kg x 10
Set 2 - 80kg x 10
Set 3 - 100kg x 10
Set 4 - 100kg x 10
Bent Over Barbell Rows
Set 1 - 60kg x 10
Set 2 - 60kg x 10
Set 3 - 70kg x 8
Set 4 - 70kg x 8
Barbell Bicep Curls
Set 1 - 25kg x 10
Set 2 - 25kg x 10
Set 3 - 25kg x 10
Set 4 - 25kg x 10
Close Grip Bench Press
Set 1 - 40kg x 15
Set 2 - 40kg x 15
Set 3 - 40kg x 14
Set 4 - 40kg x 12
In terms of changing up flavours of meats and meals etc, I'll usually add 0cal sauces or mixes of different herbs and spices. I've attached one of my go to's lately, Steeves Sugar Free Maple Syrup - tastes great with anything from sweet to savoury and actually tastes like maple syrup!
This helps massively
This helps massively
If you can create meals or flavours you enjoy, then you’re more likely to stick to it!
In aus Metamucil has 100% real psyllium husk in it, also a lot easier to drink. It’s worked perfectly in the past at this point of my deficit and is working well again!get it ready hard
but metamucil is not real psyllium please get some raw psyllium husk powder @Kouta
im pedaling under desk and answering logslol
What do you think about those drop sets this week @LevButlerov
Current Plan
Phase - Deficit/cruise
Goal Steps - 10k
Calories - 2,483
Oils/Orals - Test e 150mg/week - Sponsor to be announced
HGH - Incoming
Peptides - Reta 1mg/week, GHK-Cu 1mg/Daily - Sponsored by @Peptilia
Hope everyone has had a great Monday training, weather was fucked here! Flash flooding, houses and businesses under water but your boy still got to gym! Finally at RPE 9 this week so wanted to try and push myself a little harder and see what strength this bod still has left after the extended time off, was difficult trying to get the exercises in I wanted due to fuckin school kids again but I guess that's what you get for training at peak times!
1-2 warm up sets before exercises, 90 seconds rest between each set.
Chest Press (Machine)
Set 1 - 86kg x 10, DS 45kg x 10
Set 2 - 86kg x 10, DS 45kg x 10
Set 3 - 86kg x 10, DS 45kg x 10
Set 4 - 86kg x 8, DS 45kg x 10
Dumbbell Bench Press
Set 1 - 30kg x 10
Set 2 - 32.5kg x 10
Set 3 - 35kg x 10
Set 4 - 35kg x 8
Rack Pulls
Set 1 - 60kg x 10
Set 2 - 80kg x 10
Set 3 - 100kg x 10
Set 4 - 100kg x 10
Bent Over Barbell Rows
Set 1 - 60kg x 10
Set 2 - 60kg x 10
Set 3 - 70kg x 8
Set 4 - 70kg x 8
Barbell Bicep Curls
Set 1 - 25kg x 10
Set 2 - 25kg x 10
Set 3 - 25kg x 10
Set 4 - 25kg x 10
Close Grip Bench Press
Set 1 - 40kg x 15
Set 2 - 40kg x 15
Set 3 - 40kg x 14
Set 4 - 40kg x 12
LevButlerov
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Head Moderator
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Current Plan
Phase - Deficit/cruise
Goal Steps - 10k
Calories - 2,483
Oils/Orals - Test e 150mg/week - Sponsor to be announced
HGH - Incoming
Peptides - Reta 1mg/week, GHK-Cu 1mg/Daily - Sponsored by @Peptilia
Hope everyone has had a great Monday training, weather was fucked here! Flash flooding, houses and businesses under water but your boy still got to gym! Finally at RPE 9 this week so wanted to try and push myself a little harder and see what strength this bod still has left after the extended time off, was difficult trying to get the exercises in I wanted due to fuckin school kids again but I guess that's what you get for training at peak times!
1-2 warm up sets before exercises, 90 seconds rest between each set.
Chest Press (Machine)
Set 1 - 86kg x 10, DS 45kg x 10
Set 2 - 86kg x 10, DS 45kg x 10
Set 3 - 86kg x 10, DS 45kg x 10
Set 4 - 86kg x 8, DS 45kg x 10
Dumbbell Bench Press
Set 1 - 30kg x 10
Set 2 - 32.5kg x 10
Set 3 - 35kg x 10
Set 4 - 35kg x 8
Rack Pulls
Set 1 - 60kg x 10
Set 2 - 80kg x 10
Set 3 - 100kg x 10
Set 4 - 100kg x 10
Bent Over Barbell Rows
Set 1 - 60kg x 10
Set 2 - 60kg x 10
Set 3 - 70kg x 8
Set 4 - 70kg x 8
Barbell Bicep Curls
Set 1 - 25kg x 10
Set 2 - 25kg x 10
Set 3 - 25kg x 10
Set 4 - 25kg x 10
Close Grip Bench Press
Set 1 - 40kg x 15
Set 2 - 40kg x 15
Set 3 - 40kg x 14
Set 4 - 40kg x 12
amazing to see it but I dont see drops, drops are like 30 repsWhat do you think about those drop sets this week @LevButlerov
@Kouta
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
please throw up ingredients for me
This you at the gym
Current Plan
Phase - Deficit/cruise
Goal Steps - 10k
Calories - 2,483
Oils/Orals - Test e 150mg/week - Sponsor to be announced
HGH - Incoming
Peptides - Reta 1mg/week, GHK-Cu 1mg/Daily - Sponsored by @Peptilia
Hope everyone has had a great Monday training, weather was fucked here! Flash flooding, houses and businesses under water but your boy still got to gym! Finally at RPE 9 this week so wanted to try and push myself a little harder and see what strength this bod still has left after the extended time off, was difficult trying to get the exercises in I wanted due to fuckin school kids again but I guess that's what you get for training at peak times!
1-2 warm up sets before exercises, 90 seconds rest between each set.
Chest Press (Machine)
Set 1 - 86kg x 10, DS 45kg x 10
Set 2 - 86kg x 10, DS 45kg x 10
Set 3 - 86kg x 10, DS 45kg x 10
Set 4 - 86kg x 8, DS 45kg x 10
Dumbbell Bench Press
Set 1 - 30kg x 10
Set 2 - 32.5kg x 10
Set 3 - 35kg x 10
Set 4 - 35kg x 8
Rack Pulls
Set 1 - 60kg x 10
Set 2 - 80kg x 10
Set 3 - 100kg x 10
Set 4 - 100kg x 10
Bent Over Barbell Rows
Set 1 - 60kg x 10
Set 2 - 60kg x 10
Set 3 - 70kg x 8
Set 4 - 70kg x 8
Barbell Bicep Curls
Set 1 - 25kg x 10
Set 2 - 25kg x 10
Set 3 - 25kg x 10
Set 4 - 25kg x 10
Close Grip Bench Press
Set 1 - 40kg x 15
Set 2 - 40kg x 15
Set 3 - 40kg x 14
Set 4 - 40kg x 12
?? Good write up man sad to hear that there is flooding happening to and people have lost their homes, that happened to me as a kid.
Interesting to see rack pulls over deadlifts I think they are good too.
Following re this.please throw up ingredients for me
@Kouta Food prep is always the way to go!
Strong sesh bro! Nice rack pulls
Current Plan
Phase - Deficit/cruise
Goal Steps - 10k
Calories - 2,483
Oils/Orals - Test e 150mg/week - Sponsor to be announced
HGH - Incoming
Peptides - Reta 1mg/week, GHK-Cu 1mg/Daily - Sponsored by @Peptilia
Hope everyone has had a great Monday training, weather was fucked here! Flash flooding, houses and businesses under water but your boy still got to gym! Finally at RPE 9 this week so wanted to try and push myself a little harder and see what strength this bod still has left after the extended time off, was difficult trying to get the exercises in I wanted due to fuckin school kids again but I guess that's what you get for training at peak times!
1-2 warm up sets before exercises, 90 seconds rest between each set.
Chest Press (Machine)
Set 1 - 86kg x 10, DS 45kg x 10
Set 2 - 86kg x 10, DS 45kg x 10
Set 3 - 86kg x 10, DS 45kg x 10
Set 4 - 86kg x 8, DS 45kg x 10
Dumbbell Bench Press
Set 1 - 30kg x 10
Set 2 - 32.5kg x 10
Set 3 - 35kg x 10
Set 4 - 35kg x 8
Rack Pulls
Set 1 - 60kg x 10
Set 2 - 80kg x 10
Set 3 - 100kg x 10
Set 4 - 100kg x 10
Bent Over Barbell Rows
Set 1 - 60kg x 10
Set 2 - 60kg x 10
Set 3 - 70kg x 8
Set 4 - 70kg x 8
Barbell Bicep Curls
Set 1 - 25kg x 10
Set 2 - 25kg x 10
Set 3 - 25kg x 10
Set 4 - 25kg x 10
Close Grip Bench Press
Set 1 - 40kg x 15
Set 2 - 40kg x 15
Set 3 - 40kg x 14
Set 4 - 40kg x 12
Psyllium husk powder, Aspartame, Citric Acid, Sunset Yellow FCF, Maltodextrin, Natural and Artificial Orange Flavour.please throw up ingredients for me
Daily Update - 3/03/2026Current Plan
Phase - Deficit/cruise
Goal Steps - 10k
Calories - 2,483
Oils/Orals - Test e 150mg/week - Sponsor to be announced
HGH - @CladHQ (will start at 2iu fasted and titrate up)
Peptides - Reta 1mg/week, GHK-Cu 1mg/Daily - Sponsored by @Peptilia
A lot dryer weather today thank fuck! This first leg session of the week always feels the toughest after the high intensity cardio I do Monday night, but we still push through and get it done! Unfortunately my gym was absolutely packed tonight and the entire time squat racks didn't become available so squats were a mis tonight, we may sneak em in on Thursday!
Pretty happy with the session overall, first leg session back where I was really giving it a push and I feel like the body responded really well and got some some half decent weight.
Training - Lower Body RPE 91-2 warm up sets before exercises, 90 seconds rest between each set.
Leg Press
Set 1 - 100kg x 10
Set 2 - 120kg x 10
Set 3 - 160kg x 10
Lunge
Set 1 - 35kg x 10
Set 2 - 35kg x 10
Set 3 - 35kg x 10
Romanian Deadlift (Smith Machine)
Set 1 - 60kg x 10
Set 2 - 60kg x 10
Set 3 - 60kg x 10
Lying Leg Curl
Set 1 - 27kg x 10
Set 2 - 32kg x 10
Set 3 - 36kg x 8
Hip Thrust
Set 1 - 80kg x 10
Set 2 - 100kg x 10
Set 3 - 110kg x 10
Standing Calf Raise
Set 1 - 25kg x 30
Set 2 - 25kg x 25
Set 3 - 25kg x 25
Set 4 - 25kg x 25
In other news, delicious TD from @CladHQ
Super excited to be giving his gh a whirl, he’s had some amazing reviews and fantastic jano results combined with his prices it was an absolute no brainer for me to get onto his products!
Bloods are getting sorted tomorrow before starting the man’s gh and will get some additional ones done along the line for comparisons for anyone who might still be skeptical!
Super excited to be giving his gh a whirl, he’s had some amazing reviews and fantastic jano results combined with his prices it was an absolute no brainer for me to get onto his products!
Bloods are getting sorted tomorrow before starting the man’s gh and will get some additional ones done along the line for comparisons for anyone who might still be skeptical!
Attachments
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
thats not pure psyllium husk has aspartame its poison!
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
nice TD
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
160 on leg press is huge
Current Plan
Phase - Deficit/cruise
Goal Steps - 10k
Calories - 2,483
Oils/Orals - Test e 150mg/week - Sponsor to be announced
HGH - @CladHQ (will start at 2iu fasted and titrate up)
Peptides - Reta 1mg/week, GHK-Cu 1mg/Daily - Sponsored by @Peptilia
A lot dryer weather today thank fuck! This first leg session of the week always feels the toughest after the high intensity cardio I do Monday night, but we still push through and get it done! Unfortunately my gym was absolutely packed tonight and the entire time squat racks didn't become available so squats were a mis tonight, we may sneak em in on Thursday!
Pretty happy with the session overall, first leg session back where I was really giving it a push and I feel like the body responded really well and got some some half decent weight.
1-2 warm up sets before exercises, 90 seconds rest between each set.
Leg Press
Set 1 - 100kg x 10
Set 2 - 120kg x 10
Set 3 - 160kg x 10
Lunge
Set 1 - 35kg x 10
Set 2 - 35kg x 10
Set 3 - 35kg x 10
Romanian Deadlift (Smith Machine)
Set 1 - 60kg x 10
Set 2 - 60kg x 10
Set 3 - 60kg x 10
Lying Leg Curl
Set 1 - 27kg x 10
Set 2 - 32kg x 10
Set 3 - 36kg x 8
Hip Thrust
Set 1 - 80kg x 10
Set 2 - 100kg x 10
Set 3 - 110kg x 10
Standing Calf Raise
Set 1 - 25kg x 30
Set 2 - 25kg x 25
Set 3 - 25kg x 25
Set 4 - 25kg x 25
whats your macro push up on protein?@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67 @codezz @Yuri
Nice training, solid weight on the hip thrusts, I would take the calf raises a bit heavier though
Current Plan
Phase - Deficit/cruise
Goal Steps - 10k
Calories - 2,483
Oils/Orals - Test e 150mg/week - Sponsor to be announced
HGH - @CladHQ (will start at 2iu fasted and titrate up)
Peptides - Reta 1mg/week, GHK-Cu 1mg/Daily - Sponsored by @Peptilia
A lot dryer weather today thank fuck! This first leg session of the week always feels the toughest after the high intensity cardio I do Monday night, but we still push through and get it done! Unfortunately my gym was absolutely packed tonight and the entire time squat racks didn't become available so squats were a mis tonight, we may sneak em in on Thursday!
Pretty happy with the session overall, first leg session back where I was really giving it a push and I feel like the body responded really well and got some some half decent weight.
1-2 warm up sets before exercises, 90 seconds rest between each set.
Leg Press
Set 1 - 100kg x 10
Set 2 - 120kg x 10
Set 3 - 160kg x 10
Lunge
Set 1 - 35kg x 10
Set 2 - 35kg x 10
Set 3 - 35kg x 10
Romanian Deadlift (Smith Machine)
Set 1 - 60kg x 10
Set 2 - 60kg x 10
Set 3 - 60kg x 10
Lying Leg Curl
Set 1 - 27kg x 10
Set 2 - 32kg x 10
Set 3 - 36kg x 8
Hip Thrust
Set 1 - 80kg x 10
Set 2 - 100kg x 10
Set 3 - 110kg x 10
Standing Calf Raise
Set 1 - 25kg x 30
Set 2 - 25kg x 25
Set 3 - 25kg x 25
Set 4 - 25kg x 25
yes sir that is true
Definitely food prepping is crucial.
Nice upper workout mate. That's a really good selection of exercises! I don't get much back out of rack pulls but a lot do.
Current Plan
Phase - Deficit/cruise
Goal Steps - 10k
Calories - 2,483
Oils/Orals - Test e 150mg/week - Sponsor to be announced
HGH - Incoming
Peptides - Reta 1mg/week, GHK-Cu 1mg/Daily - Sponsored by @Peptilia
Hope everyone has had a great Monday training, weather was fucked here! Flash flooding, houses and businesses under water but your boy still got to gym! Finally at RPE 9 this week so wanted to try and push myself a little harder and see what strength this bod still has left after the extended time off, was difficult trying to get the exercises in I wanted due to fuckin school kids again but I guess that's what you get for training at peak times!
1-2 warm up sets before exercises, 90 seconds rest between each set.
Chest Press (Machine)
Set 1 - 86kg x 10, DS 45kg x 10
Set 2 - 86kg x 10, DS 45kg x 10
Set 3 - 86kg x 10, DS 45kg x 10
Set 4 - 86kg x 8, DS 45kg x 10
Dumbbell Bench Press
Set 1 - 30kg x 10
Set 2 - 32.5kg x 10
Set 3 - 35kg x 10
Set 4 - 35kg x 8
Rack Pulls
Set 1 - 60kg x 10
Set 2 - 80kg x 10
Set 3 - 100kg x 10
Set 4 - 100kg x 10
Bent Over Barbell Rows
Set 1 - 60kg x 10
Set 2 - 60kg x 10
Set 3 - 70kg x 8
Set 4 - 70kg x 8
Barbell Bicep Curls
Set 1 - 25kg x 10
Set 2 - 25kg x 10
Set 3 - 25kg x 10
Set 4 - 25kg x 10
Close Grip Bench Press
Set 1 - 40kg x 15
Set 2 - 40kg x 15
Set 3 - 40kg x 14
Set 4 - 40kg x 12
Really good leg workout. Pretty much perfect selection of exercises for me. Agree with @Dreamer need to up the weight on standing calf. I just go with standard reps for calves like 8-15. Could add a high rep back-off set as set 4 if you like the burn.
Current Plan
Phase - Deficit/cruise
Goal Steps - 10k
Calories - 2,483
Oils/Orals - Test e 150mg/week - Sponsor to be announced
HGH - @CladHQ (will start at 2iu fasted and titrate up)
Peptides - Reta 1mg/week, GHK-Cu 1mg/Daily - Sponsored by @Peptilia
A lot dryer weather today thank fuck! This first leg session of the week always feels the toughest after the high intensity cardio I do Monday night, but we still push through and get it done! Unfortunately my gym was absolutely packed tonight and the entire time squat racks didn't become available so squats were a mis tonight, we may sneak em in on Thursday!
Pretty happy with the session overall, first leg session back where I was really giving it a push and I feel like the body responded really well and got some some half decent weight.
1-2 warm up sets before exercises, 90 seconds rest between each set.
Leg Press
Set 1 - 100kg x 10
Set 2 - 120kg x 10
Set 3 - 160kg x 10
Lunge
Set 1 - 35kg x 10
Set 2 - 35kg x 10
Set 3 - 35kg x 10
Romanian Deadlift (Smith Machine)
Set 1 - 60kg x 10
Set 2 - 60kg x 10
Set 3 - 60kg x 10
Lying Leg Curl
Set 1 - 27kg x 10
Set 2 - 32kg x 10
Set 3 - 36kg x 8
Hip Thrust
Set 1 - 80kg x 10
Set 2 - 100kg x 10
Set 3 - 110kg x 10
Standing Calf Raise
Set 1 - 25kg x 30
Set 2 - 25kg x 25
Set 3 - 25kg x 25
Set 4 - 25kg x 25
Nice touchdown.
Daily Update - 4/03/2026Current Plan
Phase - Deficit/cruise
Goal Steps - 10k
Calories - 2,483
Oils/Orals - Test e 150mg/week - Sponsor to be announced
HGH - @CladHQ (will start at 2iu fasted and titrate up)
Peptides - Reta 1mg/week, GHK-Cu 1mg/Daily - Sponsored by @Peptilia
Today would normally be a rest day but have a wedding to attend Saturday so we're getting in all my training during the week with the weekend off. Had the bloods drawn today so hopefully will get the results back before the weekend so I can see if theres anything that needs to be improved before jumping on anything delicious! Started the gh this morning straight after my bloods so no skewed results, thats all the additionals I'll be using during this deficit phase. So much mixed advice whether to inject gh morn/night/prework out etc, I was always told "morning fasted before cardio" while in a deficit and before bed or split whilst in a growth phase, how do you go about timing?
Still taking it relatively easy on press exercises due to the shoulder still having a slight niggle, may have to try get onto some tb and bpc to help get rid of that and anything else that may pop up so my body is primed for growing without any discomforts.
Training - Upper Body #2 RPE 91-2 warm up sets before exercises, 90 seconds rest between each set.
Incline Bench Press (Smith Machine)
Set 1 – 50kg x 10
Set 2 – 60kg x 9
Set 3 – 60kg x 8
Set 4 – 60kg x 6
Cable Fly (High)
Set 1 – 23kg x 15
Set 2 – 27kg x 13
Set 3 – 27kg x 12
Set 4 – 27kg x 12
Chest Fly (Pec Deck Machine)
Set 1 – 54kg x 10
Set 2 – 59kg x 10
Set 3 – 64kg x 8
Set 4 – 64kg x 8
Bent Over Barbell Rows
Set 1 – 60kg x 10
Set 2 – 70kg x 10
Set 3 – 70kg x 10
Set 4 – 70kg x 10
Seated Cable Row (V-Grip)
Set 1 – 59kg x 10
Set 2 – 66kg x 10
Set 3 – 66kg x 10
Set 4 – 66kg x 10
Dumbbell Shoulder Press
Set 1 – 20kg x 10
Set 2 – 20kg x 10
Set 3 – 20kg x 10
Set 4 – 20kg x 10
Dumbbell Hammer Curls
Set 1 – 15kg x 10
Set 2 – 17.5kg x 10
Set 3 – 17.5kg x 10
Set 4 – 17.5kg x 8
Overhead Triceps Extensions (Cable)
Set 1 – 38kg x 10
Set 2 – 45kg x 10
Set 3 – 52kg x 10
Set 4 – 52kg x 8
Meal 5 (forgot to get a photo, I was too hangry!)
130g chicken breast
130g basmati rice
75g mixed salad
P 43g C 40g F 8g 415kcal *roughly
Great update brother! Excited to watch the transformation
Current Plan
Phase - Deficit/cruise
Goal Steps - 10k
Calories - 2,483
Oils/Orals - Test e 150mg/week - Sponsor to be announced
HGH - @CladHQ (will start at 2iu fasted and titrate up)
Peptides - Reta 1mg/week, GHK-Cu 1mg/Daily - Sponsored by @Peptilia
Today would normally be a rest day but have a wedding to attend Saturday so we're getting in all my training during the week with the weekend off. Had the bloods drawn today so hopefully will get the results back before the weekend so I can see if theres anything that needs to be improved before jumping on anything delicious! Started the gh this morning straight after my bloods so no skewed results, thats all the additionals I'll be using during this deficit phase. So much mixed advice whether to inject gh morn/night/prework out etc, I was always told "morning fasted before cardio" while in a deficit and before bed or split whilst in a growth phase, how do you go about timing?
Still taking it relatively easy on press exercises due to the shoulder still having a slight niggle, may have to try get onto some tb and bpc to help get rid of that and anything else that may pop up so my body is primed for growing without any discomforts.
1-2 warm up sets before exercises, 90 seconds rest between each set.
Incline Bench Press (Smith Machine)
Set 1 – 50kg x 10
Set 2 – 60kg x 9
Set 3 – 60kg x 8
Set 4 – 60kg x 6
Cable Fly (High)
Set 1 – 23kg x 15
Set 2 – 27kg x 13
Set 3 – 27kg x 12
Set 4 – 27kg x 12
Chest Fly (Pec Deck Machine)
Set 1 – 54kg x 10
Set 2 – 59kg x 10
Set 3 – 64kg x 8
Set 4 – 64kg x 8
Bent Over Barbell Rows
Set 1 – 60kg x 10
Set 2 – 70kg x 10
Set 3 – 70kg x 10
Set 4 – 70kg x 10
Seated Cable Row (V-Grip)
Set 1 – 59kg x 10
Set 2 – 66kg x 10
Set 3 – 66kg x 10
Set 4 – 66kg x 10
Dumbbell Shoulder Press
Set 1 – 20kg x 10
Set 2 – 20kg x 10
Set 3 – 20kg x 10
Set 4 – 20kg x 10
Dumbbell Hammer Curls
Set 1 – 15kg x 10
Set 2 – 17.5kg x 10
Set 3 – 17.5kg x 10
Set 4 – 17.5kg x 8
Overhead Triceps Extensions (Cable)
Set 1 – 38kg x 10
Set 2 – 45kg x 10
Set 3 – 52kg x 10
Set 4 – 52kg x 8
Meal 5 (forgot to get a photo, I was too hangry!)
130g chicken breast
130g basmati rice
75g mixed salad
P 43g C 40g F 8g 415kcal *roughly
@Kouta can never hurt adding in extra cardio.
I’m one of the lucky ones that has no real discomfort from low aspartame, but I wanna keep your shredded self happy and keeping the positive feedback incoming. I’ll grab some pure psyllium husk this weekend with the big shop my man
Going to absolutely evolve into a new creature with your support my bro!
I don’t always have 4-5 set, high rep calf exercises. Just what’s in my program for this block, I like to rotate and keep things fresh each training block!
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
awesome get some pure quality stuffI’m one of the lucky ones that has no real discomfort from low aspartame, but I wanna keep your shredded self happy and keeping the positive feedback incoming. I’ll grab some pure psyllium husk this weekend with the big shop my man
Daily Update - 6/03/2026Current Plan
Phase - Deficit/cruise
Goal Steps - 10k
Calories - 2,483
Oils/Orals - Test e 150mg/week - @Southern Cross Labs
HGH - @CladHQ (will start at 2iu fasted and titrate up)
Peptides - Reta 1mg/week, GHK-Cu 1mg/Daily - Sponsored by @Peptilia
Happy Friday Gang!! Feels like it's been a massive week at work and gym but we made it through. Bloods have come back today with some pretty positive results, couple of things to fix up before the growth phase but absolutely nothing to be worried about.
In some exciting news; i've teamed up with the one and only @Southern Cross Labs the main man behind the screen has been incredible so far, as we've discussed and planned out the growth phase, recovery and our future goals in this community. I've added a little touch down to start with the man, he doesn't fuck around and is 3 steps ahead to look after his team and the fellow evo community!
Workout E – Accessories
(RPE 9) 1-2 warmup sets before each exercise *aiming for 12-15 reps
A1) Barbell Overhead Press
Set 1 – 30kg x 15
Set 2 – 40kg x 12
Set 3 – 40kg x 12
Set 4 – 40kg x 12
A2) Dumbbell Lateral Raise
Set 1 – 9kg x 12
Set 2 – 9kg x 12
Set 3 – 9kg x 12
Set 4 – 9kg x 12
A3) Dumbbell Rear Delt Fly
Set 1 – 9kg x 12
Set 2 – 9kg x 12
Set 3 – 9kg x 12
Set 4 – 9kg x 12
Tricep Pushdown (Straight Bar)
Set 1 – 32kg x 12
Set 2 – 32kg x 12
Set 3 – 32kg x 12
Set 4 – 32kg x 12
Overhead Rope Tricep Extension
Set 1 – 45kg x 12
Set 2 – 45kg x 12
Set 3 – 45kg x 12
Set 4 – 45kg x 12
Tricep Cable Kickbacks
Set 1 – 11kg x 15
Set 2 – 11kg x 15
Set 3 – 11kg x 15
Set 4 – 11kg x 15
Barbell Bicep Curl
Set 1 – 20kg x 15
Set 2 – 20kg x 15
Set 3 – 20kg x 12
Set 4 – 20kg x 12
Preacher Curl
Set 1 – 30kg x 12
Set 2 – 30kg x 12
Set 3 – 30kg x 12
Set 4 – 30kg x 12
Reverse Barbell Curl
Set 1 – 10kg x 12
Set 2 – 10kg x 12
Set 3 – 10kg x 12
Set 4 – 10kg x 12
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Or possibly early, this’ll go on for the foreseeable future, the plan/goal is to become a veteran logger and go on to help future loggers my bro!
LevButlerov
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its never late
Love it, really good community is building here , so great to see people changing there lives, and even better when you can help out a bit and be apart of the journey
LevButlerov
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Good bloods but seems I saw this 248 higher e2 before? @Kouta
Current Plan
Phase - Deficit/cruise
Goal Steps - 10k
Calories - 2,483
Oils/Orals - Test e 150mg/week - @Southern Cross Labs
HGH - @CladHQ (will start at 2iu fasted and titrate up)
Peptides - Reta 1mg/week, GHK-Cu 1mg/Daily - Sponsored by @Peptilia
Happy Friday Gang!! Feels like it's been a massive week at work and gym but we made it through. Bloods have come back today with some pretty positive results, couple of things to fix up before the growth phase but absolutely nothing to be worried about.
In some exciting news; i've teamed up with the one and only @Southern Cross Labs the main man behind the screen has been incredible so far, as we've discussed and planned out the growth phase, recovery and our future goals in this community. I've added a little touch down to start with the man, he doesn't fuck around and is 3 steps ahead to look after his team and the fellow evo community!
Workout E – Accessories
(RPE 9) 1-2 warmup sets before each exercise *aiming for 12-15 reps
A1) Barbell Overhead Press
Set 1 – 30kg x 15
Set 2 – 40kg x 12
Set 3 – 40kg x 12
Set 4 – 40kg x 12
A2) Dumbbell Lateral Raise
Set 1 – 9kg x 12
Set 2 – 9kg x 12
Set 3 – 9kg x 12
Set 4 – 9kg x 12
A3) Dumbbell Rear Delt Fly
Set 1 – 9kg x 12
Set 2 – 9kg x 12
Set 3 – 9kg x 12
Set 4 – 9kg x 12
Tricep Pushdown (Straight Bar)
Set 1 – 32kg x 12
Set 2 – 32kg x 12
Set 3 – 32kg x 12
Set 4 – 32kg x 12
Overhead Rope Tricep Extension
Set 1 – 45kg x 12
Set 2 – 45kg x 12
Set 3 – 45kg x 12
Set 4 – 45kg x 12
Tricep Cable Kickbacks
Set 1 – 11kg x 15
Set 2 – 11kg x 15
Set 3 – 11kg x 15
Set 4 – 11kg x 15
Barbell Bicep Curl
Set 1 – 20kg x 15
Set 2 – 20kg x 15
Set 3 – 20kg x 12
Set 4 – 20kg x 12
Preacher Curl
Set 1 – 30kg x 12
Set 2 – 30kg x 12
Set 3 – 30kg x 12
Set 4 – 30kg x 12
Reverse Barbell Curl
Set 1 – 10kg x 12
Set 2 – 10kg x 12
Set 3 – 10kg x 12
Set 4 – 10kg x 12
training all 15-12 range not bad you can add a drop set if you want to swap set 4 for it imo
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @R.AP
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
You aren’t wrong, great community that keep you motivated and accountable as well as all the little tips and tricks to get the best out of yourself. Proud to be apart of this big family from all over the globe!
Yeah that caught me off guard a bit too especially at 150mg split 2x week, I was considering possibly changing injecting frequency to smaller doses everyday or potentially dropping my total per week a touch lower. But overall I don’t feel like my e2 is high so maybe don’t fix what isn’t broken if I feel great the way things are.Good bloods but seems I saw this 248 higher e2 before? @Kouta
training all 15-12 range not bad you can add a drop set if you want to swap set 4 for it imo
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @R.AP
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
Nice workout mate. Probably a bit too much volume for me but plenty here do similar.
Current Plan
Phase - Deficit/cruise
Goal Steps - 10k
Calories - 2,483
Oils/Orals - Test e 150mg/week - @Southern Cross Labs
HGH - @CladHQ (will start at 2iu fasted and titrate up)
Peptides - Reta 1mg/week, GHK-Cu 1mg/Daily - Sponsored by @Peptilia
Happy Friday Gang!! Feels like it's been a massive week at work and gym but we made it through. Bloods have come back today with some pretty positive results, couple of things to fix up before the growth phase but absolutely nothing to be worried about.
In some exciting news; i've teamed up with the one and only @Southern Cross Labs the main man behind the screen has been incredible so far, as we've discussed and planned out the growth phase, recovery and our future goals in this community. I've added a little touch down to start with the man, he doesn't fuck around and is 3 steps ahead to look after his team and the fellow evo community!
Workout E – Accessories
(RPE 9) 1-2 warmup sets before each exercise *aiming for 12-15 reps
A1) Barbell Overhead Press
Set 1 – 30kg x 15
Set 2 – 40kg x 12
Set 3 – 40kg x 12
Set 4 – 40kg x 12
A2) Dumbbell Lateral Raise
Set 1 – 9kg x 12
Set 2 – 9kg x 12
Set 3 – 9kg x 12
Set 4 – 9kg x 12
A3) Dumbbell Rear Delt Fly
Set 1 – 9kg x 12
Set 2 – 9kg x 12
Set 3 – 9kg x 12
Set 4 – 9kg x 12
Tricep Pushdown (Straight Bar)
Set 1 – 32kg x 12
Set 2 – 32kg x 12
Set 3 – 32kg x 12
Set 4 – 32kg x 12
Overhead Rope Tricep Extension
Set 1 – 45kg x 12
Set 2 – 45kg x 12
Set 3 – 45kg x 12
Set 4 – 45kg x 12
Tricep Cable Kickbacks
Set 1 – 11kg x 15
Set 2 – 11kg x 15
Set 3 – 11kg x 15
Set 4 – 11kg x 15
Barbell Bicep Curl
Set 1 – 20kg x 15
Set 2 – 20kg x 15
Set 3 – 20kg x 12
Set 4 – 20kg x 12
Preacher Curl
Set 1 – 30kg x 12
Set 2 – 30kg x 12
Set 3 – 30kg x 12
Set 4 – 30kg x 12
Reverse Barbell Curl
Set 1 – 10kg x 12
Set 2 – 10kg x 12
Set 3 – 10kg x 12
Set 4 – 10kg x 12
Geez your test level came back high for 150mg/week. When was the test relative to you last pin?
Are you taking anything to try and get your HDL up?
Did you train hard the day before the test? Just wondering if that is why the liver values are high. Are you taking liver support supps like NAC, milk thistle and tudca?
Each 4 week block will be different, I actually enjoy it but it will vary each training block.
I pin Monday's and Thursday and got the bloods Wednesday morning. Potentially a high responder which I had never really noticed in the past as 150mg was good, I see it as a good thing though haha I can use less gear!
I do vape which I'm trying to quit so hopefully that'll help lower HDL levels.
I take NAC, but I had the similar thoughts to wondering if it was just from training too hard, might try and add some Tudca or one of the vendors livers supports and see if we can get those numbers down either way. They aren't setting off alarm bells but would rather get the them lower.
Weekly Check In - Sponsored by Peptilia and Southern Cross Labs – Week #3
(14/2/2026 – 7/3/2026)
Body Measurements (Start/Now)
Goal – 10,000 steps
Have started Ironclads HGH this week, mornings at 2iu. Overall I think the stack is working overly well, potentially need to readjust and add in some more calories as a 1.5kg weight drop this week is a bit too much. I have noticed my skin is more hydrateded since starting GHK so something is happening under all those layers.
Training
Program: Upper, Lower, Rest, Upper, Lower, Accessories, Rest)
Work outs posted during the week, progressing through RPE 7-10
Cardio
Weekly Feedback
Weight has dropped a bit too much this week for my liking, so i'll be keeping an eye on it this week and see how my training still feels. Feels like much to large of a weight drop considering im already relatively lean.
Weekly Adjustments
HGH has been added
PURE Pysllium Husk will be added in over the weekend.
(14/2/2026 – 7/3/2026)
Body Measurements (Start/Now)
- Weight: 90.4kgs/87kgs -3.4
- Waist: 86.5cm/83cm -3.5
- Chest: 108.5cm/111cm +2.5
- Right Bicep: 38cm/38cm -0
- Left Bicep: 38.5cm/39cm +0.5
- Right Thigh: 61cm/61cm -0
- Left Thigh: 62.5/61cm -1.5
Goal – 10,000 steps
- Saturday – 11,643
- Sunday – n/a
- Monday – 11,356
- Tuesday – 11,575
- Wednesday – 15,673
- Thursday – 19,887
- Friday – 11,832
- Protein: 216g
- Carbs: 219g
- Fats: 77g
- Total Calories: 2,483
- Water Intake: 4L
- @Southern Cross Labs - Test e: 150mg/week (Monday & Thursday)
- @Peptilia – Retatrutide: 1mg/week (Sunday & Wednesday) Started 23/2/2026
- @Peptilia - GHK-CU: 1mg/day (Monday to Friday) Started 23/2/2026
- @CladHQ – HGH: 2iu Morning fasted – Started 4/3/2026
Have started Ironclads HGH this week, mornings at 2iu. Overall I think the stack is working overly well, potentially need to readjust and add in some more calories as a 1.5kg weight drop this week is a bit too much. I have noticed my skin is more hydrateded since starting GHK so something is happening under all those layers.
Training
Program: Upper, Lower, Rest, Upper, Lower, Accessories, Rest)
Work outs posted during the week, progressing through RPE 7-10
Cardio
- 1x 40 minute medium/high intensity fartlek type running
- 2x 60 minute walk keeping heart rate between 115-125bpm
Weekly Feedback
Weight has dropped a bit too much this week for my liking, so i'll be keeping an eye on it this week and see how my training still feels. Feels like much to large of a weight drop considering im already relatively lean.
Weekly Adjustments
HGH has been added
PURE Pysllium Husk will be added in over the weekend.
This touchdown is sponsored by the big baddie @Southern Cross Labs
I’m incredibly excited to be joining forces with him for my current TRT and upcoming growth phase as well as everything else in between.
He’s been great to deal with so far, comms are quick and the belly laughs are real!
I’m incredibly excited to be joining forces with him for my current TRT and upcoming growth phase as well as everything else in between.
He’s been great to deal with so far, comms are quick and the belly laughs are real!
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LevButlerov
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nice td
LevButlerov
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husk added perfect
you got pics of it? @Kouta your carbs can drop to 150 if you want to cut up even more imo you said weight dropped but arent you looking to cut for the wedding?
On the shopping list for tomorrow, I have a wedding today so won’t be able to get too it!husk added perfect
your carbs can drop to 150 if you want to cut up even more imo you said weight dropped but arent you looking to cut for the wedding?
In terms of dropping weight, I’ve lost 1.5kgs this past 7 days and that’s a lot of weight to drop considering I’m already fairly lean, I don’t want to be losing too much muscle! Haha what would you recommend? Leave cals as is or lower the 150g carbs?
I swear you crack me up man, thanks for the touchdown post.
(Going to release the hostages now)
Glad to have you in my corner.
@Kouta heck of a job on this nice layout on the supplements and Peds. These are some good peptides. I'm sure your recovery is fantastic and you're staying nice and lean throughout.
Nice job on this. Hopefully you can get some good results on this stack. You should get some good recovery and some good body repair and fat loss. @Kouta
That is definitely some gnarly looking gear right there. @Kouta the mix of testosterone, EQ, and NPP looks fantastic.
Great log you got going here bro. Damn dude 1.5kgs in 7 days is a nice drop when you're cutting. If your macros are in check it's likely negligible muscle loss.
Our metamucil in Canada is shit.
Nice addition!
Great start for this vendor!
So annoying to try and quit this... the only time I 'quit' vaping was in prison LMAO.
Good numbers going up here!
You won't regret this, I'm at 40g/day and I can eat all my macros even on 5mg Reta. I've never been regular either until I discovered probiotics, psyllium and apple cider vinegar with mother.
Trying to minimise muscle loss even though ill gain a fuck load back on cycle, but it is what it is unfortunately
I never even smoked cigs, vaking is a hard mother fucker to quit, hoping the reta will help!
Was considering adding it apple cider vinegar with some honey fasted mornings before my first meal, you reckon it’s worth it? I didn’t notice much difference last time I tried it for like 6-8 months
Too much weight loss though you reckon? Disregard my initial photos, I’m starting to get fairly lean and a 1.5kg loss on the scales feels massive
@Kouta Bros, wow that's some good looking stuff right here. The gear looks really nice. Good touchdown, you are very lucky.
Good job on this man. The training is looking terrific and I like that you're keeping your heart rate in line. That will definitely go a long way. @Kouta
Were you using the ACV w/ mother and taking it before your meal?
It's not likely the Reta will help bro, but you might be an outlier.
Let's get a new avatar pic up for you! Post a good shot here and we'll have it changed over. Let's see the new abs!
LevButlerov
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lets get it on the shopping list and buy
@Kouta if you want to keep going I would lower carbs to 150 and see for a week how you feel
@Kouta Always good to see TD's!
Been quiet over the weekend due to going to a mates wedding, but I’m back! All my meals for the coming week will be the same, not changing any macros, cardio will remain the same “rinse and repeat” style and see if we can replicate the week just gone! (With the addition of pure psyllium husk) 
Untracked meal tonight, something a bit hearty and delicious, but still “healthy” conscious
Keen to crack back into it tomorrow!
Untracked meal tonight, something a bit hearty and delicious, but still “healthy” conscious
Keen to crack back into it tomorrow!
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@Kouta love seeing these touchdowns.
LevButlerov
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good to see you back and the meal looks cleanBeen quiet over the weekend due to going to a mates wedding, but I’m back! All my meals for the coming week will be the same, not changing any macros, cardio will remain the same “rinse and repeat” style and see if we can replicate the week just gone! (With the addition of pure psyllium husk)
Untracked meal tonight, something a bit hearty and delicious, but still “healthy” conscious
Keen to crack back into it tomorrow!
@Kouta lets see some big updatesHe will he stoked to get a new pic he was complaining about his junk being out too aye @Kouta
Full centred too
Surprised the husk doesn't have the opposite effect while on reta.
Couldn’t have been any worse then his Grindr profile pic, came across it the other day and he was full spread eagled. I swiped right of courseHe will he stoked to get a new pic he was complaining about his junk being out too aye @Kouta
Full centred too
He has confidence
Daily Update - 10/03/2026Current Plan
Phase - Deficit/cruise
Goal Steps - 10k
Calories - 2,483
Oils/Orals - Test e 150mg/week - Sponsored by @Southern Cross Labs
HGH - 2iu Morning fasted - Purchased from @CladHQ
Peptides - Reta 1mg/week, GHK-Cu 1mg/Daily - Sponsored by @Peptilia
Happy Tuesday! After a 3 day break due to priorities in life, training was back on today! Training felt fucking good but fuck do I feel weak trying to get the weights up, fatigue definitely set in towards the end of each set but we got through it, quality nutrition and hydration definitely helping squeeze out those last few reps on each set. Good to see where my body is really at towars the end of this training block and keen to build on it over the next few months to get it bigger and stronger again.
Training - Upper Body RPE 101-2 warm up sets before exercises, 90 seconds rest between each set.
Chest Press (Machine)
Set 1 - 91kg x 10
Set 2 - 91kg x 10
Set 3 - 91kg x 10
Set 4 - 91kg x 10
DS - 45kg x 20
Dumbbell Bench Press
Set 1 - 35kg x 10
Set 2 - 35kg x 9
Set 3 - 35kg x 7
Set 4 - 35kg x 8
Rack Pulls
Set 1 - 60kg x 10
Set 2 - 80kg x 10
Set 3 - 100kg x 10
Set 4 - 100kg x 10
Chin Ups
Set 1 - 10
Set 2 - 8
Set 3 - 8
Set 4 - 6
Rack Pulls
Set 1 - 80kg x 10
Set 2 - 100kg x 10
Set 3 - 120kg x 9
Set 4 - 120kg x 7
Bent Over Barbell Rows
Set 1 - 60kg x 10
Set 2 - 70kg x 10
Set 3 - 70kg x 8
Set 4 - 70kg x 8
Dumbell Shrugs
Set 1 - 25kg x 10
Set 2 - 27.5kg x 10
Set 3 - 30kg x 10
Set 4 - 30kg x 10
Barbell Bicep Curls
Set 1 - 20kg x 10
Set 2 - 25kg x 10
Set 3 - 30kg x 10
Set 4 - 30kg x 7
Close Grip Bench Press
Set 1 - 40kg x 10
Set 2 - 50kg x 10
Set 3 - 60kg x 10
Set 4 - 60kg x 9
Time - 58 minutes
Total session volume - 20,219kg (including warm ups)
Also another big touchdowwwwwwn, from my favourite twink @Southern Cross Labs
Who was purely just an oils and oral sponsor to end out my cut and progress into a growth phase has really looked after me. I had mentioned a bit of soreness in the shoulder while lifting and a couple of little niggles from returning to training and the man hit me up instantly and sent across some supports in bpc, tb500 and hgh to push me over the line, the man truly is in my corner for this battle, so big fucking love to the man!
Who was purely just an oils and oral sponsor to end out my cut and progress into a growth phase has really looked after me. I had mentioned a bit of soreness in the shoulder while lifting and a couple of little niggles from returning to training and the man hit me up instantly and sent across some supports in bpc, tb500 and hgh to push me over the line, the man truly is in my corner for this battle, so big fucking love to the man!
Attachments
Twink fml...Also another big touchdowwwwwwn, from my favourite twink @Southern Cross Labs
Who was purely just an oils and oral sponsor to end out my cut and progress into a growth phase has really looked after me. I had mentioned a bit of soreness in the shoulder while lifting and a couple of little niggles from returning to training and the man hit me up instantly and sent across some supports in bpc, tb500 and hgh to push me over the line, the man truly is in my corner for this battle, so big fucking love to the man!
Ahhhh the labels bro theyre just temporary guys
I've got my label maker doing up ones for all the peptides I have and the new ones coming!
Koupta will be my new pin cushion to test them on.
Good workout btw massive volume on today aye
Same... but I'm regular and same time ED and still pumping in 40g psyllium ED too.
I prefer the full frontal package shot you got going now.That's the photo I was going to use for my evo profile
@Southern Cross Labs
Nice touchdown for @Southern Cross Labs here!Also another big touchdowwwwwwn, from my favourite twink @Southern Cross Labs
Who was purely just an oils and oral sponsor to end out my cut and progress into a growth phase has really looked after me. I had mentioned a bit of soreness in the shoulder while lifting and a couple of little niggles from returning to training and the man hit me up instantly and sent across some supports in bpc, tb500 and hgh to push me over the line, the man truly is in my corner for this battle, so big fucking love to the man!
Amazing volume brother you must leave the gym soaked!
Current Plan
Phase - Deficit/cruise
Goal Steps - 10k
Calories - 2,483
Oils/Orals - Test e 150mg/week - Sponsored by @Southern Cross Labs
HGH - 2iu Morning fasted - Purchased from @CladHQ
Peptides - Reta 1mg/week, GHK-Cu 1mg/Daily - Sponsored by @Peptilia
Happy Tuesday! After a 3 day break due to priorities in life, training was back on today! Training felt fucking good but fuck do I feel weak trying to get the weights up, fatigue definitely set in towards the end of each set but we got through it, quality nutrition and hydration definitely helping squeeze out those last few reps on each set. Good to see where my body is really at towars the end of this training block and keen to build on it over the next few months to get it bigger and stronger again.
1-2 warm up sets before exercises, 90 seconds rest between each set.
Chest Press (Machine)
Set 1 - 91kg x 10
Set 2 - 91kg x 10
Set 3 - 91kg x 10
Set 4 - 91kg x 10
DS - 45kg x 20
Dumbbell Bench Press
Set 1 - 35kg x 10
Set 2 - 35kg x 9
Set 3 - 35kg x 7
Set 4 - 35kg x 8
Rack Pulls
Set 1 - 60kg x 10
Set 2 - 80kg x 10
Set 3 - 100kg x 10
Set 4 - 100kg x 10
Chin Ups
Set 1 - 10
Set 2 - 8
Set 3 - 8
Set 4 - 6
Rack Pulls
Set 1 - 80kg x 10
Set 2 - 100kg x 10
Set 3 - 120kg x 9
Set 4 - 120kg x 7
Bent Over Barbell Rows
Set 1 - 60kg x 10
Set 2 - 70kg x 10
Set 3 - 70kg x 8
Set 4 - 70kg x 8
Dumbell Shrugs
Set 1 - 25kg x 10
Set 2 - 27.5kg x 10
Set 3 - 30kg x 10
Set 4 - 30kg x 10
Barbell Bicep Curls
Set 1 - 20kg x 10
Set 2 - 25kg x 10
Set 3 - 30kg x 10
Set 4 - 30kg x 7
Close Grip Bench Press
Set 1 - 40kg x 10
Set 2 - 50kg x 10
Set 3 - 60kg x 10
Set 4 - 60kg x 9
Time - 58 minutes
Total session volume - 20,219kg (including warm ups)
Not my hgh just some quite old stuff I had for perso and I think the aus post guy drop kicked it at koutas door looks shaken up.
Labels for peptides inbound. Hopefully gets this man healed up quick
Whats your dose of reta?
Haha good I wanted to see what you'd say to that
All good bro. Ya the Aus post dude was on tren I think.
5mg with 40g psyllium a day. I'm about to add Cagrilintide because I don't wanna up the dose any further, I find after 12+ weeks the hunger comes back unless you keep pumping it.
Solid dose man, I would do the same myself 5mg is the sweet spot for me.
Same. I'm staying put at 5mg. I'm gonna source some Cag for my Dad whose Tirz is lagging on him and myself to not have to increase Reta.
Haha I got my dad on reta! He's lost 20kg before starting it. Definitely a good idea what you're doing there.
@Kouta only 1mg for you so far?
When I look around and no one else is sweating and i'm literally drenched, makes ya wonder if you're going a bit too hard hahahah
Yeah still on 1mg week, wonder if I should bump it hah?!
Daily Update - 12/03/2026Current Plan
Phase - Deficit/cruise
Goal Steps - 10k
Calories - 2,483
Oils/Orals - Test e 150mg/week - Sponsored by @Southern Cross Labs
HGH - 2iu fasted morning - Purchased from @CladHQ
Peptides - Reta 1mg/week, GHK-Cu 1mg/Daily - Sponsored by @Peptilia
Sorry I've been slack with updates, been a busy week and even had a sick day thrown in there for good measure! Little update from yesterdays session, legs felt like fuckin jelly but we got through it and threw up some numbers I was surprised with, especially the more hamstring focused exercises, as i've torn my hamstrings numerous times but they are feeling really good and pain free!
Training - Lower Body RPE 101-2 warm up sets before exercises, 90 seconds rest between each set.
Barbell Squat
Set 1 - 80kg x 8
Set 2 - 100kg x 8
Set 3 - 120kg x 5
Leg Press
Set 1 - 120kg x 8
Set 2 - 160kg x 8
Set 3 - 160kg x 8
Dumbbell Lunges
Set 1 – 40kg x 10
Set 2 – 40kg x 8
Set 3 – 40kg x 6
Romanian Deadlift (Smith Machine)
Set 1 - 60kg x 10
Set 2 - 80kg x 8
Set 3 - 80kg x 8
Lying Leg Curl
Set 1 - 32kg x 10
Set 2 - 36kg x 10
Set 3 - 41kg x 7
Standing Calf Raises
Set 1 - 25kg x 30
Set 2 - 25kg x 30
Set 3 - 25kg x 29
Set 4 - 25kg x 25
Time - 50 minutes
Total Volume - 13,017 (including warm up sets)
Surely bro go to at least 2-4mg
LevButlerov
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good to see you updating again
Current Plan
Phase - Deficit/cruise
Goal Steps - 10k
Calories - 2,483
Oils/Orals - Test e 150mg/week - Sponsored by @Southern Cross Labs
HGH - 2iu fasted morning - Purchased from @CladHQ
Peptides - Reta 1mg/week, GHK-Cu 1mg/Daily - Sponsored by @Peptilia
Sorry I've been slack with updates, been a busy week and even had a sick day thrown in there for good measure! Little update from yesterdays session, legs felt like fuckin jelly but we got through it and threw up some numbers I was surprised with, especially the more hamstring focused exercises, as i've torn my hamstrings numerous times but they are feeling really good and pain free!
1-2 warm up sets before exercises, 90 seconds rest between each set.
Barbell Squat
Set 1 - 80kg x 8
Set 2 - 100kg x 8
Set 3 - 120kg x 5
Leg Press
Set 1 - 120kg x 8
Set 2 - 160kg x 8
Set 3 - 160kg x 8
Dumbbell Lunges
Set 1 – 40kg x 10
Set 2 – 40kg x 8
Set 3 – 40kg x 6
Romanian Deadlift (Smith Machine)
Set 1 - 60kg x 10
Set 2 - 80kg x 8
Set 3 - 80kg x 8
Lying Leg Curl
Set 1 - 32kg x 10
Set 2 - 36kg x 10
Set 3 - 41kg x 7
Standing Calf Raises
Set 1 - 25kg x 30
Set 2 - 25kg x 30
Set 3 - 25kg x 29
Set 4 - 25kg x 25
Time - 50 minutes
Total Volume - 13,017 (including warm up sets)
strong 160 leg press and love the leg curls! @Kouta
Daily Update - 13/03/2026Current Plan
Phase - Deficit/cruise
Goal Steps - 10k
Calories - 2,483
Oils/Orals - Test e 150mg/week - Sponsored by @Southern Cross Labs
HGH - 2iu fasted morning - Purchased from @CladHQ
Peptides - Reta 1mg/week, GHK-Cu 1mg/Daily - Sponsored by @Peptilia
Friday fun day doubles as a day off work for me so I was able to get to the gym while it was quiet! Another session that felt really good getting up some heavier numbers for me, finally noticing some proper blood flow and pump after a few sets which is good to have back after taking some time away.
Have also been running Southern Cross Labs TB500 and BPC 127 for a few days now for the niggle in the shoulder, probably a placebo but definitely feeling a lot less sore and getting some better movement out of it as seen by todays session.
Training - Accessories RPE 101-2 warm up sets before exercises, 90 seconds rest between each set.
Barbell Overhead Press
Set 1 – 40kg x 15
Set 2 – 40kg x 15
Set 3 – 40kg x 12
Set 4 – 40kg x 12
A1) Dumbbell Lateral Raise
Set 1 – 10kg x 15
Set 2 – 10kg x 15
Set 3 – 10kg x 13
Set 4 – 10kg x 12
A2) Dumbbell Rear Delt Fly
Set 1 – 10kg x 12
Set 2 – 10kg x 12
Set 3 – 10kg x 12
Set 4 – 10kg x 12
Tricep Pushdown (Straight Bar)
Set 1 – 45kg x 15
Set 2 – 52kg x 14
Set 3 – 52kg x 12
Set 4 – 52kg x 12
Overhead Rope Tricep Extension
Set 1 – 32kg x 15
Set 2 – 38kg x 15
Set 3 – 45kg x 15
Set 4 – 45kg x 12
Tricep Cable Kickbacks
Set 1 – 18kg x 12
Set 2 – 18kg x 12
Set 3 – 11kg x 15
Set 4 – 11kg x 14
Barbell Bicep Curl
Set 1 – 20kg x 15
Set 2 – 25kg x 12
Set 3 – 25kg x 12
Set 4 – 20kg x 12
Seated Dumbell Bicep Curl
Set 1 – 12.5kg x 12
Set 2 – 12.5kg x 12
Set 3 – 12.5kg x 12
Set 4 – 12.5kg x 12
Reverse Barbell Curl
Set 1 – 10kg x 12
Set 2 – 10kg x 12
Set 3 – 10kg x 12
Set 4 – 10kg x 12
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
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huge volume @Kouta you really put in the big pumps! wow
Current Plan
Phase - Deficit/cruise
Goal Steps - 10k
Calories - 2,483
Oils/Orals - Test e 150mg/week - Sponsored by @Southern Cross Labs
HGH - 2iu fasted morning - Purchased from @CladHQ
Peptides - Reta 1mg/week, GHK-Cu 1mg/Daily - Sponsored by @Peptilia
Friday fun day doubles as a day off work for me so I was able to get to the gym while it was quiet! Another session that felt really good getting up some heavier numbers for me, finally noticing some proper blood flow and pump after a few sets which is good to have back after taking some time away.
Have also been running Southern Cross Labs TB500 and BPC 127 for a few days now for the niggle in the shoulder, probably a placebo but definitely feeling a lot less sore and getting some better movement out of it as seen by todays session.
1-2 warm up sets before exercises, 90 seconds rest between each set.
Barbell Overhead Press
Set 1 – 40kg x 15
Set 2 – 40kg x 15
Set 3 – 40kg x 12
Set 4 – 40kg x 12
A1) Dumbbell Lateral Raise
Set 1 – 10kg x 15
Set 2 – 10kg x 15
Set 3 – 10kg x 13
Set 4 – 10kg x 12
A2) Dumbbell Rear Delt Fly
Set 1 – 10kg x 12
Set 2 – 10kg x 12
Set 3 – 10kg x 12
Set 4 – 10kg x 12
Tricep Pushdown (Straight Bar)
Set 1 – 45kg x 15
Set 2 – 52kg x 14
Set 3 – 52kg x 12
Set 4 – 52kg x 12
Overhead Rope Tricep Extension
Set 1 – 32kg x 15
Set 2 – 38kg x 15
Set 3 – 45kg x 15
Set 4 – 45kg x 12
Tricep Cable Kickbacks
Set 1 – 18kg x 12
Set 2 – 18kg x 12
Set 3 – 11kg x 15
Set 4 – 11kg x 14
Barbell Bicep Curl
Set 1 – 20kg x 15
Set 2 – 25kg x 12
Set 3 – 25kg x 12
Set 4 – 20kg x 12
Seated Dumbell Bicep Curl
Set 1 – 12.5kg x 12
Set 2 – 12.5kg x 12
Set 3 – 12.5kg x 12
Set 4 – 12.5kg x 12
Reverse Barbell Curl
Set 1 – 10kg x 12
Set 2 – 10kg x 12
Set 3 – 10kg x 12
Set 4 – 10kg x 12
Gotta make every session count my man! Also, I really do appreciate all the support you've shown through the start of this comeback, really means a lot and not just for myself, but all the support you share with the entire evo community I see!
Weekly Check In - Sponsored by Peptilia and Southern Cross Labs – Week #4(14/2/2026 – 14/3/2026)
Body Measurements (Start/Now)
- Weight: 90.4kgs/86.9kgs -3.5kgs
- Waist: 86.5cm/82cm -4.5cm
- Chest: 108.5cm/111.5cm +3cm
- Right Bicep: 38cm/38cm -0cm
- Left Bicep: 38.5cm/39cm +0.5cm
- Right Thigh: 61cm/60cm -1cm
- Left Thigh: 62.5/62cm -0.5cm
Goal – 10,000 steps
- Saturday – n/a (untracked due to event)
- Sunday – n/a (untracked due to event)
- Monday – 6,499
- Tuesday – 12,151
- Wednesday – 8,822
- Thursday – 9,980
- Friday – 9,610
My daily steps have been down a lot this week which is disappointing on my behalf, regardless of what phase i'm in the daily 10k steps needs to be a non-negotiable.
Nutrition
- Protein: 216g
- Carbs: 219g
- Fats: 77g
- Total Calories: 2,483
- Water Intake: 4L
- @Southern Cross Labs - Test e: 150mg/week (Monday & Thursday)
- @Southern Cross Labs – TB500 and BPC127
- @Peptilia – Retatrutide: 1mg/week (Sunday & Wednesday) Started 23/2/2026
- @Peptilia - GHK-CU: 1mg/day (Monday to Friday) Started 23/2/2026
- @CladHQ – HGH: 2iu Morning fasted – Started 4/3/2026
The reta is 100% going to work, never have any bloating what so ever, I'm full as fuck after every meal and the weight keeps coming off while still beign able to lift heavy in the gym. @Peptilia reta is the real deal, giving it 5 stars!
As for his GHK 3 weeks in, first time dabbling in it. Skin is feeling so much more hydrated, feel like i'm recovering from training and cuts so much faster, like im mid blast. Some acne I was getting is literally disppearing and I'm having little to no breakouts, with no pain or that cystic feeling you get from them coming up. My confidence in my visual skin appearance is feeling so much better. Definitely something I'm thinking of continuiously running (with the obvious weeks off) another 5 stars. @Peptilia is your man for peptides, if you're still wondering who to buy from definitely have this lab in your consideration, he is the real deal! Whether the sponsorship is ongoing or not, I'll be dealing with him long term!
Training
Program: Upper, Lower, Rest, Upper, Lower, Accessories, Rest)
Work outs posted during the week, progressing through RPE 7-10
My first 4 week block is now done, and will be readjusting my program and starting back at rpe 7. I will post the new program tomorrow on my "week to come" post.
Cardio
2x 60 minute walk keeping heart rate between 115-125bpm
Weekly Feedback
Feeling really positive about my first 4 weeks and the results I've gotten, the supporting compounds to my diet from the boys at Peptilia and Southern Cross Labs have done absolute wonders and just there general support through this beginning has been amazing, couldn't have asked for a better bunch of blokes to work with.
Weekly Adjustments
(changes to calories, macros, cardio, supplements)
The results have come a lot faster than anticipated, so considering moving into a reverse this coming week and start to get prepped for my upcoming growth phase which will be roughly 20 weeks with the addition of EQ and NPP, and possibly an undecided oral for a little kickstart (dbol, tbol, etc)
Open to suggestions on what the next move should be, not overly concerned about being "dickskin lean" right now as i just wanted to lean up a fair bit before moving into a growth phase then into a proper shred for the wedding!
@Kouta Very impressive workout. The volume looks terrific. Cable kickbacks and bicep curls are really fun.
Current Plan
Phase - Deficit/cruise
Goal Steps - 10k
Calories - 2,483
Oils/Orals - Test e 150mg/week - Sponsored by @Southern Cross Labs
HGH - 2iu fasted morning - Purchased from @CladHQ
Peptides - Reta 1mg/week, GHK-Cu 1mg/Daily - Sponsored by @Peptilia
Friday fun day doubles as a day off work for me so I was able to get to the gym while it was quiet! Another session that felt really good getting up some heavier numbers for me, finally noticing some proper blood flow and pump after a few sets which is good to have back after taking some time away.
Have also been running Southern Cross Labs TB500 and BPC 127 for a few days now for the niggle in the shoulder, probably a placebo but definitely feeling a lot less sore and getting some better movement out of it as seen by todays session.
1-2 warm up sets before exercises, 90 seconds rest between each set.
Barbell Overhead Press
Set 1 – 40kg x 15
Set 2 – 40kg x 15
Set 3 – 40kg x 12
Set 4 – 40kg x 12
A1) Dumbbell Lateral Raise
Set 1 – 10kg x 15
Set 2 – 10kg x 15
Set 3 – 10kg x 13
Set 4 – 10kg x 12
A2) Dumbbell Rear Delt Fly
Set 1 – 10kg x 12
Set 2 – 10kg x 12
Set 3 – 10kg x 12
Set 4 – 10kg x 12
Tricep Pushdown (Straight Bar)
Set 1 – 45kg x 15
Set 2 – 52kg x 14
Set 3 – 52kg x 12
Set 4 – 52kg x 12
Overhead Rope Tricep Extension
Set 1 – 32kg x 15
Set 2 – 38kg x 15
Set 3 – 45kg x 15
Set 4 – 45kg x 12
Tricep Cable Kickbacks
Set 1 – 18kg x 12
Set 2 – 18kg x 12
Set 3 – 11kg x 15
Set 4 – 11kg x 14
Barbell Bicep Curl
Set 1 – 20kg x 15
Set 2 – 25kg x 12
Set 3 – 25kg x 12
Set 4 – 20kg x 12
Seated Dumbell Bicep Curl
Set 1 – 12.5kg x 12
Set 2 – 12.5kg x 12
Set 3 – 12.5kg x 12
Set 4 – 12.5kg x 12
Reverse Barbell Curl
Set 1 – 10kg x 12
Set 2 – 10kg x 12
Set 3 – 10kg x 12
Set 4 – 10kg x 12
Bros, amazing job on this. The bicep curls and dumbbell bicep curls are fantastic back to back. @Kouta
Current Plan
Phase - Deficit/cruise
Goal Steps - 10k
Calories - 2,483
Oils/Orals - Test e 150mg/week - Sponsored by @Southern Cross Labs
HGH - 2iu fasted morning - Purchased from @CladHQ
Peptides - Reta 1mg/week, GHK-Cu 1mg/Daily - Sponsored by @Peptilia
Friday fun day doubles as a day off work for me so I was able to get to the gym while it was quiet! Another session that felt really good getting up some heavier numbers for me, finally noticing some proper blood flow and pump after a few sets which is good to have back after taking some time away.
Have also been running Southern Cross Labs TB500 and BPC 127 for a few days now for the niggle in the shoulder, probably a placebo but definitely feeling a lot less sore and getting some better movement out of it as seen by todays session.
1-2 warm up sets before exercises, 90 seconds rest between each set.
Barbell Overhead Press
Set 1 – 40kg x 15
Set 2 – 40kg x 15
Set 3 – 40kg x 12
Set 4 – 40kg x 12
A1) Dumbbell Lateral Raise
Set 1 – 10kg x 15
Set 2 – 10kg x 15
Set 3 – 10kg x 13
Set 4 – 10kg x 12
A2) Dumbbell Rear Delt Fly
Set 1 – 10kg x 12
Set 2 – 10kg x 12
Set 3 – 10kg x 12
Set 4 – 10kg x 12
Tricep Pushdown (Straight Bar)
Set 1 – 45kg x 15
Set 2 – 52kg x 14
Set 3 – 52kg x 12
Set 4 – 52kg x 12
Overhead Rope Tricep Extension
Set 1 – 32kg x 15
Set 2 – 38kg x 15
Set 3 – 45kg x 15
Set 4 – 45kg x 12
Tricep Cable Kickbacks
Set 1 – 18kg x 12
Set 2 – 18kg x 12
Set 3 – 11kg x 15
Set 4 – 11kg x 14
Barbell Bicep Curl
Set 1 – 20kg x 15
Set 2 – 25kg x 12
Set 3 – 25kg x 12
Set 4 – 20kg x 12
Seated Dumbell Bicep Curl
Set 1 – 12.5kg x 12
Set 2 – 12.5kg x 12
Set 3 – 12.5kg x 12
Set 4 – 12.5kg x 12
Reverse Barbell Curl
Set 1 – 10kg x 12
Set 2 – 10kg x 12
Set 3 – 10kg x 12
Set 4 – 10kg x 12
The barbell bicep curls and seated dumbbell bicep curls are really cool back to back, I agree. @Kouta I really like the rope training, especially the tricep extensions, those are fun.
Current Plan
Phase - Deficit/cruise
Goal Steps - 10k
Calories - 2,483
Oils/Orals - Test e 150mg/week - Sponsored by @Southern Cross Labs
HGH - 2iu fasted morning - Purchased from @CladHQ
Peptides - Reta 1mg/week, GHK-Cu 1mg/Daily - Sponsored by @Peptilia
Friday fun day doubles as a day off work for me so I was able to get to the gym while it was quiet! Another session that felt really good getting up some heavier numbers for me, finally noticing some proper blood flow and pump after a few sets which is good to have back after taking some time away.
Have also been running Southern Cross Labs TB500 and BPC 127 for a few days now for the niggle in the shoulder, probably a placebo but definitely feeling a lot less sore and getting some better movement out of it as seen by todays session.
1-2 warm up sets before exercises, 90 seconds rest between each set.
Barbell Overhead Press
Set 1 – 40kg x 15
Set 2 – 40kg x 15
Set 3 – 40kg x 12
Set 4 – 40kg x 12
A1) Dumbbell Lateral Raise
Set 1 – 10kg x 15
Set 2 – 10kg x 15
Set 3 – 10kg x 13
Set 4 – 10kg x 12
A2) Dumbbell Rear Delt Fly
Set 1 – 10kg x 12
Set 2 – 10kg x 12
Set 3 – 10kg x 12
Set 4 – 10kg x 12
Tricep Pushdown (Straight Bar)
Set 1 – 45kg x 15
Set 2 – 52kg x 14
Set 3 – 52kg x 12
Set 4 – 52kg x 12
Overhead Rope Tricep Extension
Set 1 – 32kg x 15
Set 2 – 38kg x 15
Set 3 – 45kg x 15
Set 4 – 45kg x 12
Tricep Cable Kickbacks
Set 1 – 18kg x 12
Set 2 – 18kg x 12
Set 3 – 11kg x 15
Set 4 – 11kg x 14
Barbell Bicep Curl
Set 1 – 20kg x 15
Set 2 – 25kg x 12
Set 3 – 25kg x 12
Set 4 – 20kg x 12
Seated Dumbell Bicep Curl
Set 1 – 12.5kg x 12
Set 2 – 12.5kg x 12
Set 3 – 12.5kg x 12
Set 4 – 12.5kg x 12
Reverse Barbell Curl
Set 1 – 10kg x 12
Set 2 – 10kg x 12
Set 3 – 10kg x 12
Set 4 – 10kg x 12
@Kouta Reverse barbell curls and seated dumbbell bicep curls are terrific. I like the mix on the training.
Current Plan
Phase - Deficit/cruise
Goal Steps - 10k
Calories - 2,483
Oils/Orals - Test e 150mg/week - Sponsored by @Southern Cross Labs
HGH - 2iu fasted morning - Purchased from @CladHQ
Peptides - Reta 1mg/week, GHK-Cu 1mg/Daily - Sponsored by @Peptilia
Friday fun day doubles as a day off work for me so I was able to get to the gym while it was quiet! Another session that felt really good getting up some heavier numbers for me, finally noticing some proper blood flow and pump after a few sets which is good to have back after taking some time away.
Have also been running Southern Cross Labs TB500 and BPC 127 for a few days now for the niggle in the shoulder, probably a placebo but definitely feeling a lot less sore and getting some better movement out of it as seen by todays session.
1-2 warm up sets before exercises, 90 seconds rest between each set.
Barbell Overhead Press
Set 1 – 40kg x 15
Set 2 – 40kg x 15
Set 3 – 40kg x 12
Set 4 – 40kg x 12
A1) Dumbbell Lateral Raise
Set 1 – 10kg x 15
Set 2 – 10kg x 15
Set 3 – 10kg x 13
Set 4 – 10kg x 12
A2) Dumbbell Rear Delt Fly
Set 1 – 10kg x 12
Set 2 – 10kg x 12
Set 3 – 10kg x 12
Set 4 – 10kg x 12
Tricep Pushdown (Straight Bar)
Set 1 – 45kg x 15
Set 2 – 52kg x 14
Set 3 – 52kg x 12
Set 4 – 52kg x 12
Overhead Rope Tricep Extension
Set 1 – 32kg x 15
Set 2 – 38kg x 15
Set 3 – 45kg x 15
Set 4 – 45kg x 12
Tricep Cable Kickbacks
Set 1 – 18kg x 12
Set 2 – 18kg x 12
Set 3 – 11kg x 15
Set 4 – 11kg x 14
Barbell Bicep Curl
Set 1 – 20kg x 15
Set 2 – 25kg x 12
Set 3 – 25kg x 12
Set 4 – 20kg x 12
Seated Dumbell Bicep Curl
Set 1 – 12.5kg x 12
Set 2 – 12.5kg x 12
Set 3 – 12.5kg x 12
Set 4 – 12.5kg x 12
Reverse Barbell Curl
Set 1 – 10kg x 12
Set 2 – 10kg x 12
Set 3 – 10kg x 12
Set 4 – 10kg x 12
The overhead rope tricep extension and the tricep cable kickbacks are very cool. I like how you keep 4 sets and you keep your repetitions at least 12. @Kouta
Current Plan
Phase - Deficit/cruise
Goal Steps - 10k
Calories - 2,483
Oils/Orals - Test e 150mg/week - Sponsored by @Southern Cross Labs
HGH - 2iu fasted morning - Purchased from @CladHQ
Peptides - Reta 1mg/week, GHK-Cu 1mg/Daily - Sponsored by @Peptilia
Friday fun day doubles as a day off work for me so I was able to get to the gym while it was quiet! Another session that felt really good getting up some heavier numbers for me, finally noticing some proper blood flow and pump after a few sets which is good to have back after taking some time away.
Have also been running Southern Cross Labs TB500 and BPC 127 for a few days now for the niggle in the shoulder, probably a placebo but definitely feeling a lot less sore and getting some better movement out of it as seen by todays session.
1-2 warm up sets before exercises, 90 seconds rest between each set.
Barbell Overhead Press
Set 1 – 40kg x 15
Set 2 – 40kg x 15
Set 3 – 40kg x 12
Set 4 – 40kg x 12
A1) Dumbbell Lateral Raise
Set 1 – 10kg x 15
Set 2 – 10kg x 15
Set 3 – 10kg x 13
Set 4 – 10kg x 12
A2) Dumbbell Rear Delt Fly
Set 1 – 10kg x 12
Set 2 – 10kg x 12
Set 3 – 10kg x 12
Set 4 – 10kg x 12
Tricep Pushdown (Straight Bar)
Set 1 – 45kg x 15
Set 2 – 52kg x 14
Set 3 – 52kg x 12
Set 4 – 52kg x 12
Overhead Rope Tricep Extension
Set 1 – 32kg x 15
Set 2 – 38kg x 15
Set 3 – 45kg x 15
Set 4 – 45kg x 12
Tricep Cable Kickbacks
Set 1 – 18kg x 12
Set 2 – 18kg x 12
Set 3 – 11kg x 15
Set 4 – 11kg x 14
Barbell Bicep Curl
Set 1 – 20kg x 15
Set 2 – 25kg x 12
Set 3 – 25kg x 12
Set 4 – 20kg x 12
Seated Dumbell Bicep Curl
Set 1 – 12.5kg x 12
Set 2 – 12.5kg x 12
Set 3 – 12.5kg x 12
Set 4 – 12.5kg x 12
Reverse Barbell Curl
Set 1 – 10kg x 12
Set 2 – 10kg x 12
Set 3 – 10kg x 12
Set 4 – 10kg x 12
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
make it count hardGotta make every session count my man! Also, I really do appreciate all the support you've shown through the start of this comeback, really means a lot and not just for myself, but all the support you share with the entire evo community I see!
@KoutaSimilar threads
