Approved Log First Cutting Cycle Log

[wye]

It was suggested by a few fellow members that I log my fitness and first cycle journey, so here we go. I hope this has enough information and in an approachable format. I will post some pictures maybe later today. I'm not proud of my body yet, with that being said I've come a long way since a year and a half ago.


Age: 35, will be 36 in May of this year.

Height: 5’9” (175.26cm)

Weight: 183.0lbs (83kg) – started lifting at 199lbs (90.26kg), shot up to 216lbs (97.98kg) on heavy surplus, and now cutting to between 170lbs(77.11kg) and 180lbs (81.65kg).

Reason for getting into fitness: I’m not a young father, have a three year old boy, and two more boys on the way due in June. I’d like to be physically able to enjoy doing the outdoor stuff I currently do with them as I and they get older. Canoeing, camping, paddle boarding, etc. I'd also like to be a positive physical role model for them when they hit their teens.



I lift in my home gym and have been slowly adding to it over the past two years. Current equipment is a cable tower, and power rack, MAG-style grips, dip bar attachment, adjustable dumbbells, barbells, landmine attachment, hamstring curl/quad extension attachment, resistance bands and adjustable bench. Finding time with my current workload, child, wife and commute to fit in time to visit a commercial gym just isn’t realistic for me at the moment.



My current routine is PPL-R-PPL, spent 6 months on Starting Strength and grew my numbers quickly on the big 3, but strength was fleeting. I also work a very physical trade 4-7 days per week, at 12-14+ hours per day including commute.



Starting Strength PR’s:

Flat bench – 225 x 3S x 5R, 245 1RM

Low Bar Squat – 315 x 3S x 5R, 345 1RM

OHP – 155 x 3S x 5R, 170 1RM

Deadlift – 385 x 3S x 5R, 405 1RM

I’ve lost a bunch of this strength since switching to a hypertrophy focused program but I realized strength was quick to gain, and quick to lose and I wanted muscle.



Push day:

Flat bench – 3 warm up sets, 3 working sets in the 6-10 rep range.

Incline bench – 3 working sets, in the 6-8 rep range.

Cable flies – 3 working sets in the 10-15 rep range.

Dumbbell shoulder press – 3 working sets in the 8-12 rep range.

Cable lateral raises - 3 working sets in the 12-16 rep range.

Triceps rope push down – 3 working sets in the 10-16 rep range.

Overhead triceps extension with flat bar – 3-4 working sets in the 10-16 rep range. These aggravate my right elbow injury but I really enjoy them.

Single arm triceps rope push down – 3 working sets per arm, short rest, too failure.



Pull day:

Pull ups – 3 sets AMRAP

Cable lat pull downs – close pronate MAG grip – 4 working sets in the 8-12 rep range. Controlled concentric and eccentric.

Seated cable rows – close supine MAG grip – 4 working sets in the 8-12 rep range. Controlled concentric and eccentric.

Shrugs – Cable, dumbbell, or barbell depending on how I’m feeling – 3 working sets in the 18-30 rep range. Previous injury issues with neck, and these aggravate my right elbow injury.

Cable straight arm lat pull down – Finisher – 3 working sets in the 8-12 rep range.

Cable single arm reverse fly – 3 working sets per arm in the 10-16 rep range.

Bayesian cable curls – 3-4 working sets per arm in the 10-18 rep range. Nursing a right elbow injury at the moment, so some days 3 sets, other days 4 sets. Really enjoy these.

Bicep cable curl – Flat bar, 3-4 working sets in the 8-10 rep range.

Dumbbell hammer curls – 3 working sets in the 8 – 12 rep range. Usually wrecked by the time I hit these but I enjoy them.



Leg day:

High bar squats – 3 warm up sets, 3 working sets in the 6-10 rep range. Switched from low bar as I have less right knee pain.

RDL – 3 working sets in the 8-12 rep range.

Hamstring curls – 3-4 working sets per leg, in the 8-12 rep range.

Quad extensions – 3-4 working sets per leg in the 12-16 rep range. Controlled eccentric/concentric.

Bulgarian split squats – 3 working sets – I skip these frequently depending on how hard of a work day I had/how my legs feel after previous exercises/workload for the next day.

Standing barbell calf raises – 3-4 working sets in the 20-30 rep range. Controlled eccentric and concentric.



Diet:

Currently on a cut, and using Retatrutide to aid. Currently 2.25mg dosed every 3.5 days.

Breakfast (04:00) – 2 scoop whey protein shake with water and a scoop of creatine. Coffee with small amount of milk.

First snack: 2 greek yogurt cups, 1 banana. Second coffee with small amount of milk.

Lunch: Roast beef sandwich or leftovers, typically 2 x chicken thighs, and white rice. Either option always with a small greek salad. I love greek salad.

Second snack: 1 apple, 1 banana.

Dinner: Typically 2 x chicken thighs, white rice, steamed carrots or broccoli. Once per week ground beef with honey garlic sauce and veggies, on white rice. Every couple weeks, penne pasta with meat sauce. Small side of greek salad.

Third snack: 2 scoops whey protein shake with water.

May throw in some tortilla chips and salsa once or twice per week, but the reta doesn’t allow me to overeat things anymore.




Supplements:

Retatrutide – 2.25mg E3.5D

BPC-157 – 500mcg injected daily into right elbow tendon

TB-500 – 500mcg injected EOD into right elbow tendon.

Vitamin D with K2
Fish oils
Magnesium
Zinc
Multi-vitamin
Whey isolate
Creatine
Pre-workout drinks
Pentacarb drink during workout
Sugar free electrolytes as required



Cycle plans:

Blood work on March 10, 2026.

Hit 180lbs bodyweight (81.64kg)

Start pinning March 13 or March 16, 2026.

4-6 weeks of 150-200mg Test E to see how my body handles AAS, split into 3 doses M-W-F

Blood work at 4-6 weeks.

16-20 weeks of 500mg Test E.

Blood work at 12 weeks.

Cycle off, plan to come off completely, and then decide if I enjoyed it enough to blast and cruise and get a little more complicated on my second cycle.

Blood work post cycle.

I have AI on hand, and everything for PCT as well.



Open to all suggestions, advice, and words of wisdom. Still very new to this but enjoying every facet of lifting. Listening to podcasts, reading, and trying to absorb as much information as possible.

 

[wye]

Today was push day. Had a great workout despite being in a cut. I knew that I would lose some strength, but its been a battle. The retatrutide probably doesn't help either with how quickly I am shedding weight. I haven't enjoyed lifting as much as being in a surplus. I'm finding the pentacarb drink and consuming some carbs prior to the session to really help. Please don't judge the numbers as they aren't indicative of what I can do on a caloric surplus, even though it probably doesn't scrape the surface of what most of you are capable of.

Bench Press (Barbell)​

These felt a lot better than last push day even though I’m 3lbs lighter. Music choices probably helping. Still sore from last legs/pull day.
45lbs x 20 reps (warm up)

95lbs x 10 reps (warm up)
135lbs x 6 reps (warm up)

185lbs x 9 reps
@ 8.5 rpe
185lbs x 10 reps
@ 9.5 rpe
185lbs x 8 reps
@ 10 rpe

Incline Bench Press (Barbell)​

Lighter weight, squeeze at top. Controlled eccentric/concentric. Last rep first set was touuuuuugh. Last rep second set was tougher. Took 20 seconds to lock out. Complete failure going for 6 on last set.
150lbs x 6 reps
@ 9.5 rpe
150lbs x 6 reps
@ 10 rpe
150lbs x 5 reps
@ 10 rpe

Cable Fly Crossovers​

Not my favourite exercise today. May switch out for dips or dumbbell flies.
25lbs x 18 reps (warm up)

40lbs x 17 reps
@ 8 rpe
40lbs x 17 reps
@ 9.5 rpe
40lbs x 15 reps
@ 10 rpe

Shoulder Press (Dumbbell)​

Zero jam on first set. Getting these into starting position really fucks with my right elbow.
Weight is per arm.
52.5lbs x 7 reps
@ 10 rpe
105lbs x 8 reps
@ 10 rpe
105lbs x 8 reps
@ 10 rpe

Lateral Raise (Cable)​

Shoulders are weak today.
25lbs x 13 reps
@ 9 rpe
25lbs x 13 reps
@ 9 rpe
25lbs x 13 reps
@ 10 rpe
25lbs x 13 reps
@ 10 rpe
25lbs x 11 reps
@ 10 rpe
25lbs x 11 reps
@ 10 rpe

Triceps Rope Pushdown​

Failed trying for 13 first set. These always feel great.
45lbs x 12 reps
@ 10 rpe
45lbs x 11 reps
@ 10 rpe
45lbs x 11 reps
@ 10 rpe

Overhead Triceps Extension (Cable)​

Failed going for 14 on first, second, and third set.
45lbs x 13 reps
@ 10 rpe
45lbs x 13 reps
@ 10 rpe
45lbs x 13 reps
@ 10 rpe

Single Arm Triceps Pushdown (Cable)​

Brutal.
35lbs x 10 reps
@ 10 rpe
35lbs x 10 reps
@ 10 rpe
35lbs x 8 reps
@ 10 rpe
35lbs x 8 reps
@ 10 rpe
35lbs x 8 reps
@ 10 rpe
35lbs x 8 reps
@ 10 rpe

https://evolutionary.org/user/cens90

 

[Shakey]

It was suggested by a few fellow members that I log my fitness and first cycle journey, so here we go. I hope this has enough information and in an approachable format. I will post some pictures maybe later today. I'm not proud of my body yet, with that being said I've come a long way since a year and a half ago.


Age: 35, will be 36 in May of this year.

Height: 5’9” (175.26cm)

Weight: 183.0lbs (83kg) – started lifting at 199lbs (90.26kg), shot up to 216lbs (97.98kg) on heavy surplus, and now cutting to between 170lbs(77.11kg) and 180lbs (81.65kg).

Reason for getting into fitness: I’m not a young father, have a three year old boy, and two more boys on the way due in June. I’d like to be physically able to enjoy doing the outdoor stuff I currently do with them as I and they get older. Canoeing, camping, paddle boarding, etc. I'd also like to be a positive physical role model for them when they hit their teens.



I lift in my home gym and have been slowly adding to it over the past two years. Current equipment is a cable tower, and power rack, MAG-style grips, dip bar attachment, adjustable dumbbells, barbells, landmine attachment, hamstring curl/quad extension attachment, resistance bands and adjustable bench. Finding time with my current workload, child, wife and commute to fit in time to visit a commercial gym just isn’t realistic for me at the moment.



My current routine is PPL-R-PPL, spent 6 months on Starting Strength and grew my numbers quickly on the big 3, but strength was fleeting. I also work a very physical trade 4-7 days per week, at 12-14+ hours per day including commute.



Starting Strength PR’s:

Flat bench – 225 x 3S x 5R, 245 1RM

Low Bar Squat – 315 x 3S x 5R, 345 1RM

OHP – 155 x 3S x 5R, 170 1RM

Deadlift – 385 x 3S x 5R, 405 1RM

I’ve lost a bunch of this strength since switching to a hypertrophy focused program but I realized strength was quick to gain, and quick to lose and I wanted muscle.



Push day:

Flat bench – 3 warm up sets, 3 working sets in the 6-10 rep range.

Incline bench – 3 working sets, in the 6-8 rep range.

Cable flies – 3 working sets in the 10-15 rep range.

Dumbbell shoulder press – 3 working sets in the 8-12 rep range.

Cable lateral raises - 3 working sets in the 12-16 rep range.

Triceps rope push down – 3 working sets in the 10-16 rep range.

Overhead triceps extension with flat bar – 3-4 working sets in the 10-16 rep range. These aggravate my right elbow injury but I really enjoy them.

Single arm triceps rope push down – 3 working sets per arm, short rest, too failure.



Pull day:

Pull ups – 3 sets AMRAP

Cable lat pull downs – close pronate MAG grip – 4 working sets in the 8-12 rep range. Controlled concentric and eccentric.

Seated cable rows – close supine MAG grip – 4 working sets in the 8-12 rep range. Controlled concentric and eccentric.

Shrugs – Cable, dumbbell, or barbell depending on how I’m feeling – 3 working sets in the 18-30 rep range. Previous injury issues with neck, and these aggravate my right elbow injury.

Cable straight arm lat pull down – Finisher – 3 working sets in the 8-12 rep range.

Cable single arm reverse fly – 3 working sets per arm in the 10-16 rep range.

Bayesian cable curls – 3-4 working sets per arm in the 10-18 rep range. Nursing a right elbow injury at the moment, so some days 3 sets, other days 4 sets. Really enjoy these.

Bicep cable curl – Flat bar, 3-4 working sets in the 8-10 rep range.

Dumbbell hammer curls – 3 working sets in the 8 – 12 rep range. Usually wrecked by the time I hit these but I enjoy them.



Leg day:

High bar squats – 3 warm up sets, 3 working sets in the 6-10 rep range. Switched from low bar as I have less right knee pain.

RDL – 3 working sets in the 8-12 rep range.

Hamstring curls – 3-4 working sets per leg, in the 8-12 rep range.

Quad extensions – 3-4 working sets per leg in the 12-16 rep range. Controlled eccentric/concentric.

Bulgarian split squats – 3 working sets – I skip these frequently depending on how hard of a work day I had/how my legs feel after previous exercises/workload for the next day.

Standing barbell calf raises – 3-4 working sets in the 20-30 rep range. Controlled eccentric and concentric.



Diet:

Currently on a cut, and using Retatrutide to aid. Currently 2.25mg dosed every 3.5 days.

Breakfast (04:00) – 2 scoop whey protein shake with water and a scoop of creatine. Coffee with small amount of milk.

First snack: 2 greek yogurt cups, 1 banana. Second coffee with small amount of milk.

Lunch: Roast beef sandwich or leftovers, typically 2 x chicken thighs, and white rice. Either option always with a small greek salad. I love greek salad.

Second snack: 1 apple, 1 banana.

Dinner: Typically 2 x chicken thighs, white rice, steamed carrots or broccoli. Once per week ground beef with honey garlic sauce and veggies, on white rice. Every couple weeks, penne pasta with meat sauce. Small side of greek salad.

Third snack: 2 scoops whey protein shake with water.

May throw in some tortilla chips and salsa once or twice per week, but the reta doesn’t allow me to overeat things anymore.




Supplements:

Retatrutide – 2.25mg E3.5D

BPC-157 – 500mcg injected daily into right elbow tendon

TB-500 – 500mcg injected EOD into right elbow tendon.

Vitamin D with K2
Fish oils
Magnesium
Zinc
Multi-vitamin
Whey isolate
Creatine
Pre-workout drinks
Pentacarb drink during workout
Sugar free electrolytes as required



Cycle plans:

Blood work on March 10, 2026.

Hit 180lbs bodyweight (81.64kg)

Start pinning March 13 or March 16, 2026.

4-6 weeks of 150-200mg Test E to see how my body handles AAS, split into 3 doses M-W-F

Blood work at 4-6 weeks.

16-20 weeks of 500mg Test E.

Blood work at 12 weeks.

Cycle off, plan to come off completely, and then decide if I enjoyed it enough to blast and cruise and get a little more complicated on my second cycle.

Blood work post cycle.

I have AI on hand, and everything for PCT as well.



Open to all suggestions, advice, and words of wisdom. Still very new to this but enjoying every facet of lifting. Listening to podcasts, reading, and trying to absorb as much information as possible.

First of all, official welcome to the brotherhood. Second of all great bloody start to your log bro. Great format, and awesome workout routines.

If youve got the supply, id pin BPC twice daily in your elbow to help out. Doesnt have to be 500 + 500, but maybe a 350 x 2 or so.

Id just go straight to the 500mg dose you plan to do and get your bloods at 4 weeks since you have an AI on hand. Judging your need for an AI at 500mg test off TRT bloods probably isnt a good plan. Or even 350mg test, 4 week bloods then bump to 500mg would be a better plan if you want to try less first.

Today was push day. Had a great workout despite being in a cut. I knew that I would lose some strength, but its been a battle. The retatrutide probably doesn't help either with how quickly I am shedding weight. I haven't enjoyed lifting as much as being in a surplus. I'm finding the pentacarb drink and consuming some carbs prior to the session to really help. Please don't judge the numbers as they aren't indicative of what I can do on a caloric surplus, even though it probably doesn't scrape the surface of what most of you are capable of.

Bench Press (Barbell)​

These felt a lot better than last push day even though I’m 3lbs lighter. Music choices probably helping. Still sore from last legs/pull day.
45lbs x 20 reps (warm up)

95lbs x 10 reps (warm up)
135lbs x 6 reps (warm up)

185lbs x 9 reps
@ 8.5 rpe
185lbs x 10 reps
@ 9.5 rpe
185lbs x 8 reps
@ 10 rpe

Incline Bench Press (Barbell)​

Lighter weight, squeeze at top. Controlled eccentric/concentric. Last rep first set was touuuuuugh. Last rep second set was tougher. Took 20 seconds to lock out. Complete failure going for 6 on last set.
150lbs x 6 reps
@ 9.5 rpe
150lbs x 6 reps
@ 10 rpe
150lbs x 5 reps
@ 10 rpe

Cable Fly Crossovers​

Not my favourite exercise today. May switch out for dips or dumbbell flies.
25lbs x 18 reps (warm up)

40lbs x 17 reps
@ 8 rpe
40lbs x 17 reps
@ 9.5 rpe
40lbs x 15 reps
@ 10 rpe

Shoulder Press (Dumbbell)​

Zero jam on first set. Getting these into starting position really fucks with my right elbow.
Weight is per arm.
52.5lbs x 7 reps
@ 10 rpe
105lbs x 8 reps
@ 10 rpe
105lbs x 8 reps
@ 10 rpe

Lateral Raise (Cable)​

Shoulders are weak today.
25lbs x 13 reps
@ 9 rpe
25lbs x 13 reps
@ 9 rpe
25lbs x 13 reps
@ 10 rpe
25lbs x 13 reps
@ 10 rpe
25lbs x 11 reps
@ 10 rpe
25lbs x 11 reps
@ 10 rpe

Triceps Rope Pushdown​

Failed trying for 13 first set. These always feel great.
45lbs x 12 reps
@ 10 rpe
45lbs x 11 reps
@ 10 rpe
45lbs x 11 reps
@ 10 rpe

Overhead Triceps Extension (Cable)​

Failed going for 14 on first, second, and third set.
45lbs x 13 reps
@ 10 rpe
45lbs x 13 reps
@ 10 rpe
45lbs x 13 reps
@ 10 rpe

Single Arm Triceps Pushdown (Cable)​

Brutal.
35lbs x 10 reps
@ 10 rpe
35lbs x 10 reps
@ 10 rpe
35lbs x 8 reps
@ 10 rpe
35lbs x 8 reps
@ 10 rpe
35lbs x 8 reps
@ 10 rpe
35lbs x 8 reps
@ 10 rpe

https://evolutionary.org/user/cens90

Brother, no one here is going to judge your lift numbers. The numbers dont matter, only your progress on the journey. Besides, theres plenty peoole on here your already stronger than. Me included. The bros here will only encourage and offer advice and suggestions.

 

[LevButlerov]

It was suggested by a few fellow members that I log my fitness and first cycle journey, so here we go. I hope this has enough information and in an approachable format. I will post some pictures maybe later today. I'm not proud of my body yet, with that being said I've come a long way since a year and a half ago.


Age: 35, will be 36 in May of this year.

Height: 5’9” (175.26cm)

Weight: 183.0lbs (83kg) – started lifting at 199lbs (90.26kg), shot up to 216lbs (97.98kg) on heavy surplus, and now cutting to between 170lbs(77.11kg) and 180lbs (81.65kg).

Reason for getting into fitness: I’m not a young father, have a three year old boy, and two more boys on the way due in June. I’d like to be physically able to enjoy doing the outdoor stuff I currently do with them as I and they get older. Canoeing, camping, paddle boarding, etc. I'd also like to be a positive physical role model for them when they hit their teens.



I lift in my home gym and have been slowly adding to it over the past two years. Current equipment is a cable tower, and power rack, MAG-style grips, dip bar attachment, adjustable dumbbells, barbells, landmine attachment, hamstring curl/quad extension attachment, resistance bands and adjustable bench. Finding time with my current workload, child, wife and commute to fit in time to visit a commercial gym just isn’t realistic for me at the moment.



My current routine is PPL-R-PPL, spent 6 months on Starting Strength and grew my numbers quickly on the big 3, but strength was fleeting. I also work a very physical trade 4-7 days per week, at 12-14+ hours per day including commute.



Starting Strength PR’s:

Flat bench – 225 x 3S x 5R, 245 1RM

Low Bar Squat – 315 x 3S x 5R, 345 1RM

OHP – 155 x 3S x 5R, 170 1RM

Deadlift – 385 x 3S x 5R, 405 1RM

I’ve lost a bunch of this strength since switching to a hypertrophy focused program but I realized strength was quick to gain, and quick to lose and I wanted muscle.



Push day:

Flat bench – 3 warm up sets, 3 working sets in the 6-10 rep range.

Incline bench – 3 working sets, in the 6-8 rep range.

Cable flies – 3 working sets in the 10-15 rep range.

Dumbbell shoulder press – 3 working sets in the 8-12 rep range.

Cable lateral raises - 3 working sets in the 12-16 rep range.

Triceps rope push down – 3 working sets in the 10-16 rep range.

Overhead triceps extension with flat bar – 3-4 working sets in the 10-16 rep range. These aggravate my right elbow injury but I really enjoy them.

Single arm triceps rope push down – 3 working sets per arm, short rest, too failure.



Pull day:

Pull ups – 3 sets AMRAP

Cable lat pull downs – close pronate MAG grip – 4 working sets in the 8-12 rep range. Controlled concentric and eccentric.

Seated cable rows – close supine MAG grip – 4 working sets in the 8-12 rep range. Controlled concentric and eccentric.

Shrugs – Cable, dumbbell, or barbell depending on how I’m feeling – 3 working sets in the 18-30 rep range. Previous injury issues with neck, and these aggravate my right elbow injury.

Cable straight arm lat pull down – Finisher – 3 working sets in the 8-12 rep range.

Cable single arm reverse fly – 3 working sets per arm in the 10-16 rep range.

Bayesian cable curls – 3-4 working sets per arm in the 10-18 rep range. Nursing a right elbow injury at the moment, so some days 3 sets, other days 4 sets. Really enjoy these.

Bicep cable curl – Flat bar, 3-4 working sets in the 8-10 rep range.

Dumbbell hammer curls – 3 working sets in the 8 – 12 rep range. Usually wrecked by the time I hit these but I enjoy them.



Leg day:

High bar squats – 3 warm up sets, 3 working sets in the 6-10 rep range. Switched from low bar as I have less right knee pain.

RDL – 3 working sets in the 8-12 rep range.

Hamstring curls – 3-4 working sets per leg, in the 8-12 rep range.

Quad extensions – 3-4 working sets per leg in the 12-16 rep range. Controlled eccentric/concentric.

Bulgarian split squats – 3 working sets – I skip these frequently depending on how hard of a work day I had/how my legs feel after previous exercises/workload for the next day.

Standing barbell calf raises – 3-4 working sets in the 20-30 rep range. Controlled eccentric and concentric.



Diet:

Currently on a cut, and using Retatrutide to aid. Currently 2.25mg dosed every 3.5 days.

Breakfast (04:00) – 2 scoop whey protein shake with water and a scoop of creatine. Coffee with small amount of milk.

First snack: 2 greek yogurt cups, 1 banana. Second coffee with small amount of milk.

Lunch: Roast beef sandwich or leftovers, typically 2 x chicken thighs, and white rice. Either option always with a small greek salad. I love greek salad.

Second snack: 1 apple, 1 banana.

Dinner: Typically 2 x chicken thighs, white rice, steamed carrots or broccoli. Once per week ground beef with honey garlic sauce and veggies, on white rice. Every couple weeks, penne pasta with meat sauce. Small side of greek salad.

Third snack: 2 scoops whey protein shake with water.

May throw in some tortilla chips and salsa once or twice per week, but the reta doesn’t allow me to overeat things anymore.




Supplements:

Retatrutide – 2.25mg E3.5D

BPC-157 – 500mcg injected daily into right elbow tendon

TB-500 – 500mcg injected EOD into right elbow tendon.

Vitamin D with K2
Fish oils
Magnesium
Zinc
Multi-vitamin
Whey isolate
Creatine
Pre-workout drinks
Pentacarb drink during workout
Sugar free electrolytes as required



Cycle plans:

Blood work on March 10, 2026.

Hit 180lbs bodyweight (81.64kg)

Start pinning March 13 or March 16, 2026.

4-6 weeks of 150-200mg Test E to see how my body handles AAS, split into 3 doses M-W-F

Blood work at 4-6 weeks.

16-20 weeks of 500mg Test E.

Blood work at 12 weeks.

Cycle off, plan to come off completely, and then decide if I enjoyed it enough to blast and cruise and get a little more complicated on my second cycle.

Blood work post cycle.

I have AI on hand, and everything for PCT as well.



Open to all suggestions, advice, and words of wisdom. Still very new to this but enjoying every facet of lifting. Listening to podcasts, reading, and trying to absorb as much information as possible.

Today was push day. Had a great workout despite being in a cut. I knew that I would lose some strength, but its been a battle. The retatrutide probably doesn't help either with how quickly I am shedding weight. I haven't enjoyed lifting as much as being in a surplus. I'm finding the pentacarb drink and consuming some carbs prior to the session to really help. Please don't judge the numbers as they aren't indicative of what I can do on a caloric surplus, even though it probably doesn't scrape the surface of what most of you are capable of.

Bench Press (Barbell)​

These felt a lot better than last push day even though I’m 3lbs lighter. Music choices probably helping. Still sore from last legs/pull day.
45lbs x 20 reps (warm up)

95lbs x 10 reps (warm up)
135lbs x 6 reps (warm up)

185lbs x 9 reps
@ 8.5 rpe
185lbs x 10 reps
@ 9.5 rpe
185lbs x 8 reps
@ 10 rpe

Incline Bench Press (Barbell)​

Lighter weight, squeeze at top. Controlled eccentric/concentric. Last rep first set was touuuuuugh. Last rep second set was tougher. Took 20 seconds to lock out. Complete failure going for 6 on last set.
150lbs x 6 reps
@ 9.5 rpe
150lbs x 6 reps
@ 10 rpe
150lbs x 5 reps
@ 10 rpe

Cable Fly Crossovers​

Not my favourite exercise today. May switch out for dips or dumbbell flies.
25lbs x 18 reps (warm up)

40lbs x 17 reps
@ 8 rpe
40lbs x 17 reps
@ 9.5 rpe
40lbs x 15 reps
@ 10 rpe

Shoulder Press (Dumbbell)​

Zero jam on first set. Getting these into starting position really fucks with my right elbow.
Weight is per arm.
52.5lbs x 7 reps
@ 10 rpe
105lbs x 8 reps
@ 10 rpe
105lbs x 8 reps
@ 10 rpe

Lateral Raise (Cable)​

Shoulders are weak today.
25lbs x 13 reps
@ 9 rpe
25lbs x 13 reps
@ 9 rpe
25lbs x 13 reps
@ 10 rpe
25lbs x 13 reps
@ 10 rpe
25lbs x 11 reps
@ 10 rpe
25lbs x 11 reps
@ 10 rpe

Triceps Rope Pushdown​

Failed trying for 13 first set. These always feel great.
45lbs x 12 reps
@ 10 rpe
45lbs x 11 reps
@ 10 rpe
45lbs x 11 reps
@ 10 rpe

Overhead Triceps Extension (Cable)​

Failed going for 14 on first, second, and third set.
45lbs x 13 reps
@ 10 rpe
45lbs x 13 reps
@ 10 rpe
45lbs x 13 reps
@ 10 rpe

Single Arm Triceps Pushdown (Cable)​

Brutal.
35lbs x 10 reps
@ 10 rpe
35lbs x 10 reps
@ 10 rpe
35lbs x 8 reps
@ 10 rpe
35lbs x 8 reps
@ 10 rpe
35lbs x 8 reps
@ 10 rpe
35lbs x 8 reps
@ 10 rpe

https://evolutionary.org/user/cens90

welcome to the EVO family @wye thanks for sharing! please share some pics of you with your face blurred so we can understand your base and guide you properly is a must for log approval

 

[wye]

First of all, official welcome to the brotherhood. Second of all great bloody start to your log bro. Great format, and awesome workout routines.

If youve got the supply, id pin BPC twice daily in your elbow to help out. Doesnt have to be 500 + 500, but maybe a 350 x 2 or so.

Id just go straight to the 500mg dose you plan to do and get your bloods at 4 weeks since you have an AI on hand. Judging your need for an AI at 500mg test off TRT bloods probably isnt a good plan. Or even 350mg test, 4 week bloods then bump to 500mg would be a better plan if you want to try less first.


Brother, no one here is going to judge your lift numbers. The numbers dont matter, only your progress on the journey. Besides, theres plenty peoole on here your already stronger than. Me included. The bros here will only encourage and offer advice and suggestions.

I’ve got a couple kits of BPC and TB coming as it hasn’t really been super effective yet. So I was thinking of 500mcg AM and 500mcg PM.

Thanks for the advice on the test. I’m definitely open to suggestions.

 

[wye]

 

[Shakey]

I’ve got a couple kits of BPC and TB coming as it hasn’t really been super effective yet. So I was thinking of 500mcg AM and 500mcg PM.

Thanks for the advice on the test. I’m definitely open to suggestions.

I noticed for me, BPC handled the inflammation in my bad knee very well. That allowed me to do cardio longer, to which the knee responded greatly because of the cardio.

Have you been injecting BPC locally?

Yeah no worries bro.

 

[Shakey]

View attachment 195620View attachment 195621View attachment 195622

Great baseline physique bud, ill be following along as you get absolutely shredded.
How you like those mag grip attachments?

 

[wye]

I noticed for me, BPC handled the inflammation in my bad knee very well. That allowed me to do cardio longer, to which the knee responded greatly because of the cardio.

Have you been injecting BPC locally?

Yeah no worries bro.

Yes I’ve been hitting the elbow and lately directly into the tendons. Doctor says it’s tennis elbow and should clear up within a year. I do/don’t agree but I’ve been battling it for four months. Next step will be a specialist and hopefully MRI but she wants to follow up in another four months. The pain has changed from being an all over the elbow to a specific place which I’ve listened to a couple podcasts and that means it’s healing somewhat. Even taking a week off of upper body workouts didn’t help and if anything made it worse.

Very weak on grabbing objects and moving my elbow into my chest. Makes skinning secondary wire at work a bit of a bitch.

 

[wye]

Great baseline physique bud, ill be following along as you get absolutely shredded.
How you like those mag grip attachments?

Honestly for the price and after reading a side by side review of them from a guy who owns the original MAGs and bought them to compare, I gotta say I love them. I think it was $169? dollars on Amazon for them shipped. I prefer the narrow pronated/supine grip ones but haven’t messed around with the wide grip ones too much.

I’ll attach a picture of what equipment I’m working with.

 

[Shakey]

Yes I’ve been hitting the elbow and lately directly into the tendons. Doctor says it’s tennis elbow and should clear up within a year. I do/don’t agree but I’ve been battling it for four months. Next step will be a specialist and hopefully MRI but she wants to follow up in another four months. The pain has changed from being an all over the elbow to a specific place which I’ve listened to a couple podcasts and that means it’s healing somewhat. Even taking a week off of upper body workouts didn’t help and if anything made it worse.

Very weak on grabbing objects and moving my elbow into my chest. Makes skinning secondary wire at work a bit of a bitch.

That sucks man, you have an MRI scheduled? or 4 month follow up before shell book one for you? Whats the healthcare like where your at for getting MRIs and what not?

Thats good though that its healing. How did you injure it? Honestly probably the stretching and extra blood flow from lifting helps a bit compared to just letting it sit. But im no expert in injuries, except on getting them.

Your setup looks awesome bud, ive always wanted to try em, but my gym ($16cad monthly) is so cheap i cant justify a homegym. $169 is not a bad deal at all.

 

[wye]

That sucks man, you have an MRI scheduled? or 4 month follow up before shell book one for you? Whats the healthcare like where your at for getting MRIs and what not?

Thats good though that its healing. How did you injure it? Honestly probably the stretching and extra blood flow from lifting helps a bit compared to just letting it sit. But im no expert in injuries, except on getting them.

Your setup looks awesome bud, ive always wanted to try em, but my gym ($16cad monthly) is so cheap i cant justify a homegym. $169 is not a bad deal at all.

4 months from now she’ll refer me to a specialist for it. I can move that up if I find the pain becomes unbearable. Could be a long wait for MRI but I have the ability to pay for it privately if it comes to that thanks to being well compensated at work.

I can’t isolate it to any one thing. Could have happened at work, and could have happened in the gym. All I know it is hurts.

 

[Shakey]

4 months from now she’ll refer me to a specialist for it. I can move that up if I find the pain becomes unbearable. Could be a long wait for MRI but I have the ability to pay for it privately if it comes to that thanks to being well compensated at work.

I can’t isolate it to any one thing. Could have happened at work, and could have happened in the gym. All I know it is hurts.

I think it took 4 months from doctors refferal for MRI in ontario, canada to the appointment for me. What do private MRI's go for?

I bet, hope it heals quickly for yea.

 

[LevButlerov]

It was suggested by a few fellow members that I log my fitness and first cycle journey, so here we go. I hope this has enough information and in an approachable format. I will post some pictures maybe later today. I'm not proud of my body yet, with that being said I've come a long way since a year and a half ago.


Age: 35, will be 36 in May of this year.

Height: 5’9” (175.26cm)

Weight: 183.0lbs (83kg) – started lifting at 199lbs (90.26kg), shot up to 216lbs (97.98kg) on heavy surplus, and now cutting to between 170lbs(77.11kg) and 180lbs (81.65kg).

Reason for getting into fitness: I’m not a young father, have a three year old boy, and two more boys on the way due in June. I’d like to be physically able to enjoy doing the outdoor stuff I currently do with them as I and they get older. Canoeing, camping, paddle boarding, etc. I'd also like to be a positive physical role model for them when they hit their teens.



I lift in my home gym and have been slowly adding to it over the past two years. Current equipment is a cable tower, and power rack, MAG-style grips, dip bar attachment, adjustable dumbbells, barbells, landmine attachment, hamstring curl/quad extension attachment, resistance bands and adjustable bench. Finding time with my current workload, child, wife and commute to fit in time to visit a commercial gym just isn’t realistic for me at the moment.



My current routine is PPL-R-PPL, spent 6 months on Starting Strength and grew my numbers quickly on the big 3, but strength was fleeting. I also work a very physical trade 4-7 days per week, at 12-14+ hours per day including commute.



Starting Strength PR’s:

Flat bench – 225 x 3S x 5R, 245 1RM

Low Bar Squat – 315 x 3S x 5R, 345 1RM

OHP – 155 x 3S x 5R, 170 1RM

Deadlift – 385 x 3S x 5R, 405 1RM

I’ve lost a bunch of this strength since switching to a hypertrophy focused program but I realized strength was quick to gain, and quick to lose and I wanted muscle.



Push day:

Flat bench – 3 warm up sets, 3 working sets in the 6-10 rep range.

Incline bench – 3 working sets, in the 6-8 rep range.

Cable flies – 3 working sets in the 10-15 rep range.

Dumbbell shoulder press – 3 working sets in the 8-12 rep range.

Cable lateral raises - 3 working sets in the 12-16 rep range.

Triceps rope push down – 3 working sets in the 10-16 rep range.

Overhead triceps extension with flat bar – 3-4 working sets in the 10-16 rep range. These aggravate my right elbow injury but I really enjoy them.

Single arm triceps rope push down – 3 working sets per arm, short rest, too failure.



Pull day:

Pull ups – 3 sets AMRAP

Cable lat pull downs – close pronate MAG grip – 4 working sets in the 8-12 rep range. Controlled concentric and eccentric.

Seated cable rows – close supine MAG grip – 4 working sets in the 8-12 rep range. Controlled concentric and eccentric.

Shrugs – Cable, dumbbell, or barbell depending on how I’m feeling – 3 working sets in the 18-30 rep range. Previous injury issues with neck, and these aggravate my right elbow injury.

Cable straight arm lat pull down – Finisher – 3 working sets in the 8-12 rep range.

Cable single arm reverse fly – 3 working sets per arm in the 10-16 rep range.

Bayesian cable curls – 3-4 working sets per arm in the 10-18 rep range. Nursing a right elbow injury at the moment, so some days 3 sets, other days 4 sets. Really enjoy these.

Bicep cable curl – Flat bar, 3-4 working sets in the 8-10 rep range.

Dumbbell hammer curls – 3 working sets in the 8 – 12 rep range. Usually wrecked by the time I hit these but I enjoy them.



Leg day:

High bar squats – 3 warm up sets, 3 working sets in the 6-10 rep range. Switched from low bar as I have less right knee pain.

RDL – 3 working sets in the 8-12 rep range.

Hamstring curls – 3-4 working sets per leg, in the 8-12 rep range.

Quad extensions – 3-4 working sets per leg in the 12-16 rep range. Controlled eccentric/concentric.

Bulgarian split squats – 3 working sets – I skip these frequently depending on how hard of a work day I had/how my legs feel after previous exercises/workload for the next day.

Standing barbell calf raises – 3-4 working sets in the 20-30 rep range. Controlled eccentric and concentric.



Diet:

Currently on a cut, and using Retatrutide to aid. Currently 2.25mg dosed every 3.5 days.

Breakfast (04:00) – 2 scoop whey protein shake with water and a scoop of creatine. Coffee with small amount of milk.

First snack: 2 greek yogurt cups, 1 banana. Second coffee with small amount of milk.

Lunch: Roast beef sandwich or leftovers, typically 2 x chicken thighs, and white rice. Either option always with a small greek salad. I love greek salad.

Second snack: 1 apple, 1 banana.

Dinner: Typically 2 x chicken thighs, white rice, steamed carrots or broccoli. Once per week ground beef with honey garlic sauce and veggies, on white rice. Every couple weeks, penne pasta with meat sauce. Small side of greek salad.

Third snack: 2 scoops whey protein shake with water.

May throw in some tortilla chips and salsa once or twice per week, but the reta doesn’t allow me to overeat things anymore.




Supplements:

Retatrutide – 2.25mg E3.5D

BPC-157 – 500mcg injected daily into right elbow tendon

TB-500 – 500mcg injected EOD into right elbow tendon.

Vitamin D with K2
Fish oils
Magnesium
Zinc
Multi-vitamin
Whey isolate
Creatine
Pre-workout drinks
Pentacarb drink during workout
Sugar free electrolytes as required



Cycle plans:

Blood work on March 10, 2026.

Hit 180lbs bodyweight (81.64kg)

Start pinning March 13 or March 16, 2026.

4-6 weeks of 150-200mg Test E to see how my body handles AAS, split into 3 doses M-W-F

Blood work at 4-6 weeks.

16-20 weeks of 500mg Test E.

Blood work at 12 weeks.

Cycle off, plan to come off completely, and then decide if I enjoyed it enough to blast and cruise and get a little more complicated on my second cycle.

Blood work post cycle.

I have AI on hand, and everything for PCT as well.



Open to all suggestions, advice, and words of wisdom. Still very new to this but enjoying every facet of lifting. Listening to podcasts, reading, and trying to absorb as much information as possible.

Today was push day. Had a great workout despite being in a cut. I knew that I would lose some strength, but its been a battle. The retatrutide probably doesn't help either with how quickly I am shedding weight. I haven't enjoyed lifting as much as being in a surplus. I'm finding the pentacarb drink and consuming some carbs prior to the session to really help. Please don't judge the numbers as they aren't indicative of what I can do on a caloric surplus, even though it probably doesn't scrape the surface of what most of you are capable of.

Bench Press (Barbell)​

These felt a lot better than last push day even though I’m 3lbs lighter. Music choices probably helping. Still sore from last legs/pull day.
45lbs x 20 reps (warm up)

95lbs x 10 reps (warm up)
135lbs x 6 reps (warm up)

185lbs x 9 reps
@ 8.5 rpe
185lbs x 10 reps
@ 9.5 rpe
185lbs x 8 reps
@ 10 rpe

Incline Bench Press (Barbell)​

Lighter weight, squeeze at top. Controlled eccentric/concentric. Last rep first set was touuuuuugh. Last rep second set was tougher. Took 20 seconds to lock out. Complete failure going for 6 on last set.
150lbs x 6 reps
@ 9.5 rpe
150lbs x 6 reps
@ 10 rpe
150lbs x 5 reps
@ 10 rpe

Cable Fly Crossovers​

Not my favourite exercise today. May switch out for dips or dumbbell flies.
25lbs x 18 reps (warm up)

40lbs x 17 reps
@ 8 rpe
40lbs x 17 reps
@ 9.5 rpe
40lbs x 15 reps
@ 10 rpe

Shoulder Press (Dumbbell)​

Zero jam on first set. Getting these into starting position really fucks with my right elbow.
Weight is per arm.
52.5lbs x 7 reps
@ 10 rpe
105lbs x 8 reps
@ 10 rpe
105lbs x 8 reps
@ 10 rpe

Lateral Raise (Cable)​

Shoulders are weak today.
25lbs x 13 reps
@ 9 rpe
25lbs x 13 reps
@ 9 rpe
25lbs x 13 reps
@ 10 rpe
25lbs x 13 reps
@ 10 rpe
25lbs x 11 reps
@ 10 rpe
25lbs x 11 reps
@ 10 rpe

Triceps Rope Pushdown​

Failed trying for 13 first set. These always feel great.
45lbs x 12 reps
@ 10 rpe
45lbs x 11 reps
@ 10 rpe
45lbs x 11 reps
@ 10 rpe

Overhead Triceps Extension (Cable)​

Failed going for 14 on first, second, and third set.
45lbs x 13 reps
@ 10 rpe
45lbs x 13 reps
@ 10 rpe
45lbs x 13 reps
@ 10 rpe

Single Arm Triceps Pushdown (Cable)​

Brutal.
35lbs x 10 reps
@ 10 rpe
35lbs x 10 reps
@ 10 rpe
35lbs x 8 reps
@ 10 rpe
35lbs x 8 reps
@ 10 rpe
35lbs x 8 reps
@ 10 rpe
35lbs x 8 reps
@ 10 rpe

https://evolutionary.org/user/cens90

View attachment 195619View attachment 195620View attachment 195621View attachment 195622

welcome fully to the EVO family @wye you have a good base, strong arms and nice back wide shoulders!

Cycle
lets start with your bloods first before we talk more cycles
this will help us plan the situation well, I'm guessing you might have low T

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good, the food you shared is just 1 day how about an app for tracking?
Training, please share actual exercises reps sets and weights, as you go especially get stronger, weights are big for us
cardio how much do you do? when etc

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

did you download our eBooks?
https://irongorillas.com

 

[wye]

welcome fully to the EVO family @wye you have a good base, strong arms and nice back wide shoulders!

Cycle
lets start with your bloods first before we talk more cycles
this will help us plan the situation well, I'm guessing you might have low T

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good, the food you shared is just 1 day how about an app for tracking?
Training, please share actual exercises reps sets and weights, as you go especially get stronger, weights are big for us
cardio how much do you do? when etc

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

did you download our eBooks?
https://irongorillas.com

Cycle
lets start with your bloods first before we talk more cycles
this will help us plan the situation well, I'm guessing you might have low T

—

Hematology
WBC	6.3	4.0-10.0
RBC	5.35	4.20-5.40
Hemoglobin	163	135-170
Hematocrit	0.48	0.40-0.50
MCV	89	82-98
MCH	30.5	27.5-33.5
MCHC	342	300-370
RDW	11.8	11.5-14.5
Platelet Count	276	150-400
Differential
Neutrophils	2.3	2.0-7.5
Lymphocytes	3.3	1.0-4.0
Monocytes	0.5	0.1-0.8
Eosinophils	0.2	0.0-0.7
Basophils	0.0	0.0-0.2
Granulocytes Immature	0.0	0.0-0.1
Biochemical Investigation of Anemias and Iron Overload
Ferritin	178	24-444
General Chemistry
Glucose Random	5.4	3.3-11.0
Hemoglobin A1C
Hemoglobin A1C	5.4	4.5-5.9
Sodium	139	135-145
Potassium	4.5	3.5-5.0
Creatinine	79	45-110
Estimated GFR	111	>=60
Alanine Aminotransferase	29	<50
Lipids
Cholesterol	3.13	2.00-5.19
LDL Cholesterol	1.99	1.50-3.40
HDL Cholesterol	0.86	>0.99
Chol/HDL (Risk Ratio)	3.64	<4.9
Non HDL Cholesterol	2.27
Triglycerides	0.61	<2.21
Thyroid Function
TSH	1.24	0.32-5.04
Serum Proteins
Alpha 1 Antitrypsin	1.38	0.90-2.18

These are from about two weeks ago. Doctor ordered a full set of bloods and to determine if I had a genetic Alpha 1 deficiency. Is there something about my build that would suggest low T to you? I’ve felt it may be a thing but I won’t know until after Tuesday.

I’m booked for a testosterone panel on Tuesday that will test the following:
•Free Testosterone
•Bioavailable Testosterone
•Total Testosterone
•Sex Hormone-Binding Globulin (SHBG)

Diet, training, cardio
Diet, please share foods and meals and when you eat them, macros would be good, the food you shared is just 1 day how about an app for tracking?
Training, please share actual exercises reps sets and weights, as you go especially get stronger, weights are big for us
cardio how much do you do? when etc

—
That’s basically what I eat every single day of the week. The only difference would be two eggs and a piece of whole grain toast for breakfast on Saturday and Sunday instead of the yogurt. I never track meals, I just try to hit minimum 200g of protein a day and watch the scale daily. I do know I need to get more serious on the diet aspect of things.

Cardio is limited to my walking at work and walking my dog. I average about 12-15k steps at work per day. It’s a piece of equipment I’m definitely missing in my gym and have been looking at picking up a spin cycle.
—

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

—
No to all of the above except for the multi. just a One a day multivitamin and then what I listed in my original post.
—

 

[Shakey]

That’s basically what I eat every single day of the week. The only difference would be two eggs and a piece of whole grain toast for breakfast on Saturday and Sunday instead of the yogurt. I never track meals, I just try to hit minimum 200g of protein a day and watch the scale daily. I do know I need to get more serious on the diet aspect of things.

Cardio is limited to my walking at work and walking my dog. I average about 12-15k steps at work per day. It’s a piece of equipment I’m definitely missing in my gym and have been looking at picking up a spin cycle.

No to all of the above except for the multi. just a One a day multivitamin and then what I listed in my original post.

If you want something to help you keep track of your diet and macros, i suggest MyFitnessPal. Its what i use. You can search for premade entries, or make your own. Track weight, water, cardio, lifts. Just make sure to search for cooked meat entries, as meat loses about 25% weight in water yet macros stay the same, to keep macros accurate.

Spin cycles a good idea. If its a one a day multi, id probably take extra. I have kirkland one a day multivitamin and i take 6 a day (3 in AM/3 in PM). There one a day equals a year supply, last me 60 days lol.

 

[wye]

If you want something to help you keep track of your diet and macros, i suggest MyFitnessPal. Its what i use. You can search for premade entries, or make your own. Track weight, water, cardio, lifts. Just make sure to search for cooked meat entries, as meat loses about 25% weight in water yet macros stay the same, to keep macros accurate.

Spin cycles a good idea. If its a one a day multi, id probably take extra. I have kirkland one a day multivitamin and i take 6 a day (3 in AM/3 in PM). There one a day equals a year supply, last me 60 days lol.

I track my lifts with Hevy and really like it. I’ll download MFP. I used it once upon a time when I was like 22.

 

[Shakey]

I track my lifts with Hevy and really like it. I’ll download MFP. I used it once upon a time when I was like 22.

For a while i wrote everything in notes and calculated the days macros at night. Having an app made it so much easier. Lol

 

[LevButlerov]

Cycle
lets start with your bloods first before we talk more cycles
this will help us plan the situation well, I'm guessing you might have low T

—

Hematology
WBC	6.3	4.0-10.0
RBC	5.35	4.20-5.40
Hemoglobin	163	135-170
Hematocrit	0.48	0.40-0.50
MCV	89	82-98
MCH	30.5	27.5-33.5
MCHC	342	300-370
RDW	11.8	11.5-14.5
Platelet Count	276	150-400
Differential
Neutrophils	2.3	2.0-7.5
Lymphocytes	3.3	1.0-4.0
Monocytes	0.5	0.1-0.8
Eosinophils	0.2	0.0-0.7
Basophils	0.0	0.0-0.2
Granulocytes Immature	0.0	0.0-0.1
Biochemical Investigation of Anemias and Iron Overload
Ferritin	178	24-444
General Chemistry
Glucose Random	5.4	3.3-11.0
Hemoglobin A1C
Hemoglobin A1C	5.4	4.5-5.9
Sodium	139	135-145
Potassium	4.5	3.5-5.0
Creatinine	79	45-110
Estimated GFR	111	>=60
Alanine Aminotransferase	29	<50
Lipids
Cholesterol	3.13	2.00-5.19
LDL Cholesterol	1.99	1.50-3.40
HDL Cholesterol	0.86	>0.99
Chol/HDL (Risk Ratio)	3.64	<4.9
Non HDL Cholesterol	2.27
Triglycerides	0.61	<2.21
Thyroid Function
TSH	1.24	0.32-5.04
Serum Proteins
Alpha 1 Antitrypsin	1.38	0.90-2.18

These are from about two weeks ago. Doctor ordered a full set of bloods and to determine if I had a genetic Alpha 1 deficiency. Is there something about my build that would suggest low T to you? I’ve felt it may be a thing but I won’t know until after Tuesday.

I’m booked for a testosterone panel on Tuesday that will test the following:
•Free Testosterone
•Bioavailable Testosterone
•Total Testosterone
•Sex Hormone-Binding Globulin (SHBG)

Diet, training, cardio
Diet, please share foods and meals and when you eat them, macros would be good, the food you shared is just 1 day how about an app for tracking?
Training, please share actual exercises reps sets and weights, as you go especially get stronger, weights are big for us
cardio how much do you do? when etc

—
That’s basically what I eat every single day of the week. The only difference would be two eggs and a piece of whole grain toast for breakfast on Saturday and Sunday instead of the yogurt. I never track meals, I just try to hit minimum 200g of protein a day and watch the scale daily. I do know I need to get more serious on the diet aspect of things.

Cardio is limited to my walking at work and walking my dog. I average about 12-15k steps at work per day. It’s a piece of equipment I’m definitely missing in my gym and have been looking at picking up a spin cycle.
—

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

—
No to all of the above except for the multi. just a One a day multivitamin and then what I listed in my original post.
—

Please share the actual paper with the blood work blur personal info @wye

on the diet training, how do you get 12-15k/day how long are your walks?

food? you need to track if you want to cut if you dont track cutting will be near impossible, use an app very easy like myfitness pal

you need to add digestive aids, probiotics digestive enzymes with meals and psyllium husk ED

 

[Mobster]

You'll soon see the benefits from running a log.

 

[stevesmi]

It was suggested by a few fellow members that I log my fitness and first cycle journey, so here we go. I hope this has enough information and in an approachable format. I will post some pictures maybe later today. I'm not proud of my body yet, with that being said I've come a long way since a year and a half ago.


Age: 35, will be 36 in May of this year.

Height: 5’9” (175.26cm)

Weight: 183.0lbs (83kg) – started lifting at 199lbs (90.26kg), shot up to 216lbs (97.98kg) on heavy surplus, and now cutting to between 170lbs(77.11kg) and 180lbs (81.65kg).

Reason for getting into fitness: I’m not a young father, have a three year old boy, and two more boys on the way due in June. I’d like to be physically able to enjoy doing the outdoor stuff I currently do with them as I and they get older. Canoeing, camping, paddle boarding, etc. I'd also like to be a positive physical role model for them when they hit their teens.



I lift in my home gym and have been slowly adding to it over the past two years. Current equipment is a cable tower, and power rack, MAG-style grips, dip bar attachment, adjustable dumbbells, barbells, landmine attachment, hamstring curl/quad extension attachment, resistance bands and adjustable bench. Finding time with my current workload, child, wife and commute to fit in time to visit a commercial gym just isn’t realistic for me at the moment.



My current routine is PPL-R-PPL, spent 6 months on Starting Strength and grew my numbers quickly on the big 3, but strength was fleeting. I also work a very physical trade 4-7 days per week, at 12-14+ hours per day including commute.



Starting Strength PR’s:

Flat bench – 225 x 3S x 5R, 245 1RM

Low Bar Squat – 315 x 3S x 5R, 345 1RM

OHP – 155 x 3S x 5R, 170 1RM

Deadlift – 385 x 3S x 5R, 405 1RM

I’ve lost a bunch of this strength since switching to a hypertrophy focused program but I realized strength was quick to gain, and quick to lose and I wanted muscle.



Push day:

Flat bench – 3 warm up sets, 3 working sets in the 6-10 rep range.

Incline bench – 3 working sets, in the 6-8 rep range.

Cable flies – 3 working sets in the 10-15 rep range.

Dumbbell shoulder press – 3 working sets in the 8-12 rep range.

Cable lateral raises - 3 working sets in the 12-16 rep range.

Triceps rope push down – 3 working sets in the 10-16 rep range.

Overhead triceps extension with flat bar – 3-4 working sets in the 10-16 rep range. These aggravate my right elbow injury but I really enjoy them.

Single arm triceps rope push down – 3 working sets per arm, short rest, too failure.



Pull day:

Pull ups – 3 sets AMRAP

Cable lat pull downs – close pronate MAG grip – 4 working sets in the 8-12 rep range. Controlled concentric and eccentric.

Seated cable rows – close supine MAG grip – 4 working sets in the 8-12 rep range. Controlled concentric and eccentric.

Shrugs – Cable, dumbbell, or barbell depending on how I’m feeling – 3 working sets in the 18-30 rep range. Previous injury issues with neck, and these aggravate my right elbow injury.

Cable straight arm lat pull down – Finisher – 3 working sets in the 8-12 rep range.

Cable single arm reverse fly – 3 working sets per arm in the 10-16 rep range.

Bayesian cable curls – 3-4 working sets per arm in the 10-18 rep range. Nursing a right elbow injury at the moment, so some days 3 sets, other days 4 sets. Really enjoy these.

Bicep cable curl – Flat bar, 3-4 working sets in the 8-10 rep range.

Dumbbell hammer curls – 3 working sets in the 8 – 12 rep range. Usually wrecked by the time I hit these but I enjoy them.



Leg day:

High bar squats – 3 warm up sets, 3 working sets in the 6-10 rep range. Switched from low bar as I have less right knee pain.

RDL – 3 working sets in the 8-12 rep range.

Hamstring curls – 3-4 working sets per leg, in the 8-12 rep range.

Quad extensions – 3-4 working sets per leg in the 12-16 rep range. Controlled eccentric/concentric.

Bulgarian split squats – 3 working sets – I skip these frequently depending on how hard of a work day I had/how my legs feel after previous exercises/workload for the next day.

Standing barbell calf raises – 3-4 working sets in the 20-30 rep range. Controlled eccentric and concentric.



Diet:

Currently on a cut, and using Retatrutide to aid. Currently 2.25mg dosed every 3.5 days.

Breakfast (04:00) – 2 scoop whey protein shake with water and a scoop of creatine. Coffee with small amount of milk.

First snack: 2 greek yogurt cups, 1 banana. Second coffee with small amount of milk.

Lunch: Roast beef sandwich or leftovers, typically 2 x chicken thighs, and white rice. Either option always with a small greek salad. I love greek salad.

Second snack: 1 apple, 1 banana.

Dinner: Typically 2 x chicken thighs, white rice, steamed carrots or broccoli. Once per week ground beef with honey garlic sauce and veggies, on white rice. Every couple weeks, penne pasta with meat sauce. Small side of greek salad.

Third snack: 2 scoops whey protein shake with water.

May throw in some tortilla chips and salsa once or twice per week, but the reta doesn’t allow me to overeat things anymore.




Supplements:

Retatrutide – 2.25mg E3.5D

BPC-157 – 500mcg injected daily into right elbow tendon

TB-500 – 500mcg injected EOD into right elbow tendon.

Vitamin D with K2
Fish oils
Magnesium
Zinc
Multi-vitamin
Whey isolate
Creatine
Pre-workout drinks
Pentacarb drink during workout
Sugar free electrolytes as required



Cycle plans:

Blood work on March 10, 2026.

Hit 180lbs bodyweight (81.64kg)

Start pinning March 13 or March 16, 2026.

4-6 weeks of 150-200mg Test E to see how my body handles AAS, split into 3 doses M-W-F

Blood work at 4-6 weeks.

16-20 weeks of 500mg Test E.

Blood work at 12 weeks.

Cycle off, plan to come off completely, and then decide if I enjoyed it enough to blast and cruise and get a little more complicated on my second cycle.

Blood work post cycle.

I have AI on hand, and everything for PCT as well.



Open to all suggestions, advice, and words of wisdom. Still very new to this but enjoying every facet of lifting. Listening to podcasts, reading, and trying to absorb as much information as possible.

@wye keep up the good work man. The cycle layout looks pretty solid. The only thing I would do differently is maybe cap your cycle at 14 or 16 weeks maximum. 20 weeks is just too long no matter what.

 

[2Thick]

It was suggested by a few fellow members that I log my fitness and first cycle journey, so here we go. I hope this has enough information and in an approachable format. I will post some pictures maybe later today. I'm not proud of my body yet, with that being said I've come a long way since a year and a half ago.


Age: 35, will be 36 in May of this year.

Height: 5’9” (175.26cm)

Weight: 183.0lbs (83kg) – started lifting at 199lbs (90.26kg), shot up to 216lbs (97.98kg) on heavy surplus, and now cutting to between 170lbs(77.11kg) and 180lbs (81.65kg).

Reason for getting into fitness: I’m not a young father, have a three year old boy, and two more boys on the way due in June. I’d like to be physically able to enjoy doing the outdoor stuff I currently do with them as I and they get older. Canoeing, camping, paddle boarding, etc. I'd also like to be a positive physical role model for them when they hit their teens.



I lift in my home gym and have been slowly adding to it over the past two years. Current equipment is a cable tower, and power rack, MAG-style grips, dip bar attachment, adjustable dumbbells, barbells, landmine attachment, hamstring curl/quad extension attachment, resistance bands and adjustable bench. Finding time with my current workload, child, wife and commute to fit in time to visit a commercial gym just isn’t realistic for me at the moment.



My current routine is PPL-R-PPL, spent 6 months on Starting Strength and grew my numbers quickly on the big 3, but strength was fleeting. I also work a very physical trade 4-7 days per week, at 12-14+ hours per day including commute.



Starting Strength PR’s:

Flat bench – 225 x 3S x 5R, 245 1RM

Low Bar Squat – 315 x 3S x 5R, 345 1RM

OHP – 155 x 3S x 5R, 170 1RM

Deadlift – 385 x 3S x 5R, 405 1RM

I’ve lost a bunch of this strength since switching to a hypertrophy focused program but I realized strength was quick to gain, and quick to lose and I wanted muscle.



Push day:

Flat bench – 3 warm up sets, 3 working sets in the 6-10 rep range.

Incline bench – 3 working sets, in the 6-8 rep range.

Cable flies – 3 working sets in the 10-15 rep range.

Dumbbell shoulder press – 3 working sets in the 8-12 rep range.

Cable lateral raises - 3 working sets in the 12-16 rep range.

Triceps rope push down – 3 working sets in the 10-16 rep range.

Overhead triceps extension with flat bar – 3-4 working sets in the 10-16 rep range. These aggravate my right elbow injury but I really enjoy them.

Single arm triceps rope push down – 3 working sets per arm, short rest, too failure.



Pull day:

Pull ups – 3 sets AMRAP

Cable lat pull downs – close pronate MAG grip – 4 working sets in the 8-12 rep range. Controlled concentric and eccentric.

Seated cable rows – close supine MAG grip – 4 working sets in the 8-12 rep range. Controlled concentric and eccentric.

Shrugs – Cable, dumbbell, or barbell depending on how I’m feeling – 3 working sets in the 18-30 rep range. Previous injury issues with neck, and these aggravate my right elbow injury.

Cable straight arm lat pull down – Finisher – 3 working sets in the 8-12 rep range.

Cable single arm reverse fly – 3 working sets per arm in the 10-16 rep range.

Bayesian cable curls – 3-4 working sets per arm in the 10-18 rep range. Nursing a right elbow injury at the moment, so some days 3 sets, other days 4 sets. Really enjoy these.

Bicep cable curl – Flat bar, 3-4 working sets in the 8-10 rep range.

Dumbbell hammer curls – 3 working sets in the 8 – 12 rep range. Usually wrecked by the time I hit these but I enjoy them.



Leg day:

High bar squats – 3 warm up sets, 3 working sets in the 6-10 rep range. Switched from low bar as I have less right knee pain.

RDL – 3 working sets in the 8-12 rep range.

Hamstring curls – 3-4 working sets per leg, in the 8-12 rep range.

Quad extensions – 3-4 working sets per leg in the 12-16 rep range. Controlled eccentric/concentric.

Bulgarian split squats – 3 working sets – I skip these frequently depending on how hard of a work day I had/how my legs feel after previous exercises/workload for the next day.

Standing barbell calf raises – 3-4 working sets in the 20-30 rep range. Controlled eccentric and concentric.



Diet:

Currently on a cut, and using Retatrutide to aid. Currently 2.25mg dosed every 3.5 days.

Breakfast (04:00) – 2 scoop whey protein shake with water and a scoop of creatine. Coffee with small amount of milk.

First snack: 2 greek yogurt cups, 1 banana. Second coffee with small amount of milk.

Lunch: Roast beef sandwich or leftovers, typically 2 x chicken thighs, and white rice. Either option always with a small greek salad. I love greek salad.

Second snack: 1 apple, 1 banana.

Dinner: Typically 2 x chicken thighs, white rice, steamed carrots or broccoli. Once per week ground beef with honey garlic sauce and veggies, on white rice. Every couple weeks, penne pasta with meat sauce. Small side of greek salad.

Third snack: 2 scoops whey protein shake with water.

May throw in some tortilla chips and salsa once or twice per week, but the reta doesn’t allow me to overeat things anymore.




Supplements:

Retatrutide – 2.25mg E3.5D

BPC-157 – 500mcg injected daily into right elbow tendon

TB-500 – 500mcg injected EOD into right elbow tendon.

Vitamin D with K2
Fish oils
Magnesium
Zinc
Multi-vitamin
Whey isolate
Creatine
Pre-workout drinks
Pentacarb drink during workout
Sugar free electrolytes as required



Cycle plans:

Blood work on March 10, 2026.

Hit 180lbs bodyweight (81.64kg)

Start pinning March 13 or March 16, 2026.

4-6 weeks of 150-200mg Test E to see how my body handles AAS, split into 3 doses M-W-F

Blood work at 4-6 weeks.

16-20 weeks of 500mg Test E.

Blood work at 12 weeks.

Cycle off, plan to come off completely, and then decide if I enjoyed it enough to blast and cruise and get a little more complicated on my second cycle.

Blood work post cycle.

I have AI on hand, and everything for PCT as well.



Open to all suggestions, advice, and words of wisdom. Still very new to this but enjoying every facet of lifting. Listening to podcasts, reading, and trying to absorb as much information as possible.

this is an amazing on this workout. it looks on point for sure. your leg day looks amazing and burned a ton of cals too @wye

 

[Ulter]

Today was push day. Had a great workout despite being in a cut. I knew that I would lose some strength, but its been a battle. The retatrutide probably doesn't help either with how quickly I am shedding weight. I haven't enjoyed lifting as much as being in a surplus. I'm finding the pentacarb drink and consuming some carbs prior to the session to really help. Please don't judge the numbers as they aren't indicative of what I can do on a caloric surplus, even though it probably doesn't scrape the surface of what most of you are capable of.

Bench Press (Barbell)​

These felt a lot better than last push day even though I’m 3lbs lighter. Music choices probably helping. Still sore from last legs/pull day.
45lbs x 20 reps (warm up)

95lbs x 10 reps (warm up)
135lbs x 6 reps (warm up)

185lbs x 9 reps
@ 8.5 rpe
185lbs x 10 reps
@ 9.5 rpe
185lbs x 8 reps
@ 10 rpe

Incline Bench Press (Barbell)​

Lighter weight, squeeze at top. Controlled eccentric/concentric. Last rep first set was touuuuuugh. Last rep second set was tougher. Took 20 seconds to lock out. Complete failure going for 6 on last set.
150lbs x 6 reps
@ 9.5 rpe
150lbs x 6 reps
@ 10 rpe
150lbs x 5 reps
@ 10 rpe

Cable Fly Crossovers​

Not my favourite exercise today. May switch out for dips or dumbbell flies.
25lbs x 18 reps (warm up)

40lbs x 17 reps
@ 8 rpe
40lbs x 17 reps
@ 9.5 rpe
40lbs x 15 reps
@ 10 rpe

Shoulder Press (Dumbbell)​

Zero jam on first set. Getting these into starting position really fucks with my right elbow.
Weight is per arm.
52.5lbs x 7 reps
@ 10 rpe
105lbs x 8 reps
@ 10 rpe
105lbs x 8 reps
@ 10 rpe

Lateral Raise (Cable)​

Shoulders are weak today.
25lbs x 13 reps
@ 9 rpe
25lbs x 13 reps
@ 9 rpe
25lbs x 13 reps
@ 10 rpe
25lbs x 13 reps
@ 10 rpe
25lbs x 11 reps
@ 10 rpe
25lbs x 11 reps
@ 10 rpe

Triceps Rope Pushdown​

Failed trying for 13 first set. These always feel great.
45lbs x 12 reps
@ 10 rpe
45lbs x 11 reps
@ 10 rpe
45lbs x 11 reps
@ 10 rpe

Overhead Triceps Extension (Cable)​

Failed going for 14 on first, second, and third set.
45lbs x 13 reps
@ 10 rpe
45lbs x 13 reps
@ 10 rpe
45lbs x 13 reps
@ 10 rpe

Single Arm Triceps Pushdown (Cable)​

Brutal.
35lbs x 10 reps
@ 10 rpe
35lbs x 10 reps
@ 10 rpe
35lbs x 8 reps
@ 10 rpe
35lbs x 8 reps
@ 10 rpe
35lbs x 8 reps
@ 10 rpe
35lbs x 8 reps
@ 10 rpe

https://evolutionary.org/user/cens90

These cable workouts are really solid. These are some of my favorites. @wye but don't forget to mix them up a little bit.

 

[wye]

Please share the actual paper with the blood work blur personal info @wye

on the diet training, how do you get 12-15k/day how long are your walks?

food? you need to track if you want to cut if you dont track cutting will be near impossible, use an app very easy like myfitness pal

you need to add digestive aids, probiotics digestive enzymes with meals and psyllium husk ED

Steps are calculated via my Apple Watch. I’m a lineman by trade so I do a lot of walking from pole to pole or around different sites if on underground systems. Walks are 15-30 minutes depending on weather but not daily as some days I get home with just enough time for dinner, a workout, and then bed.



I would agree that I need to track especially for the slow bulk I’d like to do on cycle. But I have lost a tremendous amount of weight by practicing portion control and eating clean from 216-195, and now utilizing Retatrutide for the last bit, down from 195 to 183. I’ve downloaded MFP and am tracking meals as of today. Can you suggest a macro mix that I should try and hit?



With respect to digestive aids I’ve got quite an overactive digestive system as it is. Averaging 4-6 bowel movements a day.



I’ve attached the lab. Testosterone results coming most likely by Wednesday.

 

[wye]

@wye keep up the good work man. The cycle layout looks pretty solid. The only thing I would do differently is maybe cap your cycle at 14 or 16 weeks maximum. 20 weeks is just too long no matter what.

Okay. Thank you for that. With a 16 week cycle, how long would you spend off cycle before hopping on another?

 

[stevesmi]

Okay. Thank you for that. With a 16 week cycle, how long would you spend off cycle before hopping on another?

well if you are trying to conserve your HPTA 2x off -= 1x on. so 32 weeks.

if you don't care about that then i would still give it a solid 25 weeks to let your organs rest

 

[Shakey]

I’ve downloaded MFP and am tracking meals as of today. Can you suggest a macro mix that I should try and hit?

I started with 40%carb/35%protein/25%fat as my goal. I was doing 1hr cardio a day then. I moved to 35%carb/40%protein/25%fat after dropping a bit of cardio.

Yet i dont think ive ever actually been close to hitting my ratio. I go more by grams. I aim for 200+ g of protein(220g ideal), and i try to keep carbs in a +/- 40g range of protein for the day. Active day, more carbs than protein. Not active, less carbs than protein. Fat is less than 80g.

If you check my log, youll see some/most days i fail greatly at all of the above.

 

[ceo]

View attachment 195619View attachment 195620View attachment 195621View attachment 195622

@wye Bros, I think you got a good base to work with. You're hairy as fuck though. Hopefully you shave up on your next pictures. We want to see the muscles.

 

[ROIDDERS]

Steps are calculated via my Apple Watch. I’m a lineman by trade so I do a lot of walking from pole to pole or around different sites if on underground systems. Walks are 15-30 minutes depending on weather but not daily as some days I get home with just enough time for dinner, a workout, and then bed.



I would agree that I need to track especially for the slow bulk I’d like to do on cycle. But I have lost a tremendous amount of weight by practicing portion control and eating clean from 216-195, and now utilizing Retatrutide for the last bit, down from 195 to 183. I’ve downloaded MFP and am tracking meals as of today. Can you suggest a macro mix that I should try and hit?



With respect to digestive aids I’ve got quite an overactive digestive system as it is. Averaging 4-6 bowel movements a day.



I’ve attached the lab. Testosterone results coming most likely by Wednesday.

I'm having a tough time reading your labs. When I click on it, it's too small and then if I maximize the size, it's way too big where I can only see the numbers and I can't see what's attached to it. Do you have any specific concerns and numbers that you would like to ask us? Let us know. @wye

 

[LevButlerov]

Steps are calculated via my Apple Watch. I’m a lineman by trade so I do a lot of walking from pole to pole or around different sites if on underground systems. Walks are 15-30 minutes depending on weather but not daily as some days I get home with just enough time for dinner, a workout, and then bed.



I would agree that I need to track especially for the slow bulk I’d like to do on cycle. But I have lost a tremendous amount of weight by practicing portion control and eating clean from 216-195, and now utilizing Retatrutide for the last bit, down from 195 to 183. I’ve downloaded MFP and am tracking meals as of today. Can you suggest a macro mix that I should try and hit?



With respect to digestive aids I’ve got quite an overactive digestive system as it is. Averaging 4-6 bowel movements a day.



I’ve attached the lab. Testosterone results coming most likely by Wednesday.

Steps are calculated via my Apple Watch. I’m a lineman by trade so I do a lot of walking from pole to pole or around different sites if on underground systems. Walks are 15-30 minutes depending on weather but not daily as some days I get home with just enough time for dinner, a workout, and then bed.

that makes sense if you have an active job @wye

I would agree that I need to track especially for the slow bulk I’d like to do on cycle. But I have lost a tremendous amount of weight by practicing portion control and eating clean from 216-195, and now utilizing Retatrutide for the last bit, down from 195 to 183. I’ve downloaded MFP and am tracking meals as of today. Can you suggest a macro mix that I should try and hit?

you do need to track, not knowing the situation clearly is not good
lets get tracking and move foward
if you want to cut and you have an active job lets try 250 protein 250 carbs 70 fat to start

With respect to digestive aids I’ve got quite an overactive digestive system as it is. Averaging 4-6 bowel movements a day.

wait 4-6 #2 per day?

I’ve attached the lab. Testosterone results coming most likely by Wednesday.

not telling us much we need testosterone and estrogen please

 

[wye]

that makes sense if you have an active job @wye

you do need to track, not knowing the situation clearly is not good
lets get tracking and move foward
if you want to cut and you have an active job lets try 250 protein 250 carbs 70 fat to start

wait 4-6 #2 per day?

not telling us much we need testosterone and estrogen please

I will get estrogen on the next set using one of the providers noted in the Canadian Bloodwork thread I read. This was the best I could do on short notice using lifelabs for $111.

And yes 4-6 #2 per day (sometimes more). I’ve got what I consider to be IBS without the inflammatory markers for it. Been through the gamut with stool samples and colonoscopy’s. Mother had Crohn’s disease before she passed but doctors ruled that out for me.

I’ll post an update at end of the day today with today’s workout and macros. But I’ve tracked everything I’ve consumed thus far on MFP, surprised at how easy it was and for a supreme autismo guy like myself I’m going to get addicted to logging this stuff. Should be pretty easy considering I eat the same things almost all the time.

 

[Shakey]

And yes 4-6 #2 per day (sometimes more). I’ve got what I consider to be IBS without the inflammatory markers for it. Been through the gamut with stool samples and colonoscopy’s. Mother had Crohn’s disease before she passed but doctors ruled that out for me.

Ever try psyllium husk? Im taking 24g currently while on retatrutide, but without reta just 12g a day evened me out. I get mine on amazon, $26 for 2lbs organic.

I’ll post an update at end of the day today with today’s workout and macros. But I’ve tracked everything I’ve consumed thus far on MFP, surprised at how easy it was and for a supreme autismo guy like myself I’m going to get addicted to logging this stuff. Should be pretty easy considering I eat the same things almost all the time.

Awesome, glad it works good for ya. You can make meals too. So you dont log individually. Also when your editing a workout routine and want to just change exercise order in routine, they finally made it so you can press and hold to reorder.

supreme autismo

you need this as a tag beside your V.I.P. EVO logger tags.

 

[LevButlerov]

I will get estrogen on the next set using one of the providers noted in the Canadian Bloodwork thread I read. This was the best I could do on short notice using lifelabs for $111.

And yes 4-6 #2 per day (sometimes more). I’ve got what I consider to be IBS without the inflammatory markers for it. Been through the gamut with stool samples and colonoscopy’s. Mother had Crohn’s disease before she passed but doctors ruled that out for me.

I’ll post an update at end of the day today with today’s workout and macros. But I’ve tracked everything I’ve consumed thus far on MFP, surprised at how easy it was and for a supreme autismo guy like myself I’m going to get addicted to logging this stuff. Should be pretty easy considering I eat the same things almost all the time.

I will get estrogen on the next set using one of the providers noted in the Canadian Bloodwork thread I read. This was the best I could do on short notice using lifelabs for $111.

lets get some private bloods done @wye

And yes 4-6 #2 per day (sometimes more). I’ve got what I consider to be IBS without the inflammatory markers for it. Been through the gamut with stool samples and colonoscopy’s. Mother had Crohn’s disease before she passed but doctors ruled that out for me.

you need to get psyllium husk daily in there 1 tbps 2x/day
and probiotics digestive enzymes each meal
you have serious digestive issues you need this

I’ll post an update at end of the day today with today’s workout and macros. But I’ve tracked everything I’ve consumed thus far on MFP, surprised at how easy it was and for a supreme autismo guy like myself I’m going to get addicted to logging this stuff. Should be pretty easy considering I eat the same things almost all the time.

perfect

 

[wye]

@wye Bros, I think you got a good base to work with. You're hairy as fuck though. Hopefully you shave up on your next pictures. We want to see the muscles.

Hey, noted. I've always kind of just let the hair flow but I do have some aesthetic goals if I can get ripped for the first time in my life. Laser hair removal of the back, right arm sleeve, and leg sleeve are on the docket - but I need to get to and maintain a nice physique before I'm going to invest in myself like that.

lets get some private bloods done @wye

Ever try psyllium husk? Im taking 24g currently while on retatrutide, but without reta just 12g a day evened me out. I get mine on amazon, $26 for 2lbs organic.


Awesome, glad it works good for ya. You can make meals too. So you dont log individually. Also when your editing a workout routine and want to just change exercise order in routine, they finally made it so you can press and hold to reorder.


you need this as a tag beside your V.I.P. EVO logger tags.

you need to get psyllium husk daily in there 1 tbps 2x/day
and probiotics digestive enzymes each meal
you have serious digestive issues you need this

perfect

I've ordered probably the same psyllium husk powder off Amazon that shakey recommended, and I've ordered probiotic enzyme tablets off amazon as well, should be here tomorrow. I'm worried these will make me have more bowel movements, rather than less but I'm willing to give everything you all suggest a try.

Ever try psyllium husk? Im taking 24g currently while on retatrutide, but without reta just 12g a day evened me out. I get mine on amazon, $26 for 2lbs organic.


Awesome, glad it works good for ya. You can make meals too. So you dont log individually. Also when your editing a workout routine and want to just change exercise order in routine, they finally made it so you can press and hold to reorder.


you need this as a tag beside your V.I.P. EVO logger tags.

How do I petition for "supreme autismo" to be added?

 

[LevButlerov]

I've ordered probably the same psyllium husk powder off Amazon that shakey recommended, and I've ordered probiotic enzyme tablets off amazon as well, should be here tomorrow. I'm worried these will make me have more bowel movements, rather than less but I'm willing to give everything you all suggest a try.

post up pics when it arrives @wye

 

[Shakey]

I've ordered probably the same psyllium husk powder off Amazon that shakey recommended, and I've ordered probiotic enzyme tablets off amazon as well, should be here tomorrow. I'm worried these will make me have more bowel movements, rather than less but I'm willing to give everything you all suggest a try.

Psylliun husk is bidirectional in effect, so itll help with both loose stool and constipation as well as keep you regular.

I got IBS and lactose intolerancy, and husk took me from "never being solid" to "nice and regular". The brand i buy is Yogti, geeen and white bag.

How do I petition for "supreme autismo" to be added?

@HarleyGuy we need a petition started with the mods.

 

[LevButlerov]

@HarleyGuy we need a petition started with the mods.

I like this petition @Shakey

 

[wye]

Alright gents, here is the days log.

March 9 – 2026 log

Pull Day
Duration: 1:41
Volume: 25,460 lbs

Lat Pulldown (Cable)
Pronated narrow MAG grip. Slow + controlled. Hard squeeze at bottom.
W: 90 × 12 @6
115 × 10 @9
120 × 8 @9.5
120 × 9 @10

Seated Cable Row (Bar)
Height 3 – Narrow supinated MAG grip. Squeeze at the back.
W: 110 × 12 @6
130 × 12 @9
130 × 13 @9.5
130 × 13 @10

Cable Shrugs
2-sec pause at top. Short rest. 110 feels like 225.
110 × 18 @10
110 × 14 @10
110 × 12 @10

Straight Arm Lat Pulldown
Short rest. Felt great.
40 × 12 @9.5
40 × 8 @9.5
40 × 8 @10 (F)

Single Arm Reverse Cable Fly
Height 27. Mind-muscle connection has been insane on these lately.
30 × 13 @8.5
30 × 13 @8.5
30 × 14 @9.5
30 × 14 @9.5
30 × 14 @10
30 × 14 @10

Behind-the-Back Cable Curl
Height 7. Right elbow pain at bottom. Long rest before last set.
40 × 12 @8
40 × 12 @8
40 × 14 @8.5
40 × 14 @8.5
40 × 17 @10
40 × 17 @10

Cable Bicep Curl
Pause + squeeze at top. Short rest. Amazing pump today.
30 × 13 @8.5
30 × 10 @9.5
30 × 10 @10 (F)

DB Hammer Curl
Low weight to limit elbow discomfort. All sets to failure. Short rest.
20 × 20 (F)
20 × 20 (F)
20 × 17 (F)
20 × 17 (F)
20 × 15 (F)
20 × 15 (F)

Macro info (tracked with MFP, and all ingredients weighed where possible):

Calories: 2054

Carbs: 221g

Fat: 39g

Protein: 214g

Breakfast:

2 x coffee with small amount of milk.

2 x Greek yogurt cups.

2 x scoop whey isolate with water

Lunch:

Greek salad (peppers, onions, cucumber), 1 tbsp Greek salad dressing, 1 tbsp feta cheese.

Pre workout:

1 chocolate pudding cup

1 scoop of pre workout mix with water

During workout:

1 scoop of pentacarb mix with water

Dinner:

Spaghetti, with meat sauce and a small amount of cheddar cheese.

Post dinner:

2 x scoop whey isolate with water

1 x white cheddar rice cake

Multivitamin, fish oil, D3 with K2, melatonin, magnesium, and zinc

Peptides:

1 x 500 mcg shot TB 500 into right elbow tendons at 19:30

1 x 500 mcg shot of BPC 157 into right elbow tendons at 19:30

1 x 2.25 mg shot of Retatrutide into stomach at 04:30


Please let me know if I can write this out in a better format.

 

[LevButlerov]

Alright gents, here is the days log.

March 9 – 2026 log

Pull Day
Duration: 1:41
Volume: 25,460 lbs

Lat Pulldown (Cable)
Pronated narrow MAG grip. Slow + controlled. Hard squeeze at bottom.
W: 90 × 12 @6
115 × 10 @9
120 × 8 @9.5
120 × 9 @10

Seated Cable Row (Bar)
Height 3 – Narrow supinated MAG grip. Squeeze at the back.
W: 110 × 12 @6
130 × 12 @9
130 × 13 @9.5
130 × 13 @10

Cable Shrugs
2-sec pause at top. Short rest. 110 feels like 225.
110 × 18 @10
110 × 14 @10
110 × 12 @10

Straight Arm Lat Pulldown
Short rest. Felt great.
40 × 12 @9.5
40 × 8 @9.5
40 × 8 @10 (F)

Single Arm Reverse Cable Fly
Height 27. Mind-muscle connection has been insane on these lately.
30 × 13 @8.5
30 × 13 @8.5
30 × 14 @9.5
30 × 14 @9.5
30 × 14 @10
30 × 14 @10

Behind-the-Back Cable Curl
Height 7. Right elbow pain at bottom. Long rest before last set.
40 × 12 @8
40 × 12 @8
40 × 14 @8.5
40 × 14 @8.5
40 × 17 @10
40 × 17 @10

Cable Bicep Curl
Pause + squeeze at top. Short rest. Amazing pump today.
30 × 13 @8.5
30 × 10 @9.5
30 × 10 @10 (F)

DB Hammer Curl
Low weight to limit elbow discomfort. All sets to failure. Short rest.
20 × 20 (F)
20 × 20 (F)
20 × 17 (F)
20 × 17 (F)
20 × 15 (F)
20 × 15 (F)

Macro info (tracked with MFP, and all ingredients weighed where possible):

Calories: 2054

Carbs: 221g

Fat: 39g

Protein: 214g

Breakfast:

2 x coffee with small amount of milk.

2 x Greek yogurt cups.

2 x scoop whey isolate with water

Lunch:

Greek salad (peppers, onions, cucumber), 1 tbsp Greek salad dressing, 1 tbsp feta cheese.

Pre workout:

1 chocolate pudding cup

1 scoop of pre workout mix with water

During workout:

1 scoop of pentacarb mix with water

Dinner:

Spaghetti, with meat sauce and a small amount of cheddar cheese.

Post dinner:

2 x scoop whey isolate with water

1 x white cheddar rice cake

Multivitamin, fish oil, D3 with K2, melatonin, magnesium, and zinc

Peptides:

1 x 500 mcg shot TB 500 into right elbow tendons at 19:30

1 x 500 mcg shot of BPC 157 into right elbow tendons at 19:30

1 x 2.25 mg shot of Retatrutide into stomach at 04:30


Please let me know if I can write this out in a better format.

all this training in 1 day right? @wye you're overtraining cut the training by 30% on all sets
on the food, dinner can you do white rice and chicken breast instead with veggies?
post dinner should be why with walnuts 3 pieces

preworkout chocolate pudding drop it, replace with protein shake with 1tbps of honey

supps I dont see digestive aids please add
and you need some vitamin C as well in there

 

[wye]

Yes, all training in one session. So remove 1 working set from each movement?

That was the first and only pudding cup I will have in 2026. I blame my son for leaving them next to my preworkout. Digestive aids are coming tomorrow as per previous discussion. Typically we have chicken and rice with steamed vegetables but my wife made spaghetti for dinner. I will order some vitamin C as well.

all this training in 1 day right? @wye you're overtraining cut the training by 30% on all sets
on the food, dinner can you do white rice and chicken breast instead with veggies?
post dinner should be why with walnuts 3 pieces

preworkout chocolate pudding drop it, replace with protein shake with 1tbps of honey

supps I dont see digestive aids please add
and you need some vitamin C as well in there

 

[LevButlerov]

Yes, all training in one session. So remove 1 working set from each movement?

That was the first and only pudding cup I will have in 2026. I blame my son for leaving them next to my preworkout. Digestive aids are coming tomorrow as per previous discussion. Typically we have chicken and rice with steamed vegetables but my wife made spaghetti for dinner. I will order some vitamin C as well.

You would remove 2 sets from each to start @wye

the pudding cup yes I see its 1st one lets make it last and stick to protein shakes.

waiting on supps updates

 

[Shakey]

Single Arm Reverse Cable Fly
Height 27. Mind-muscle connection has been insane on these lately.
30 × 13 @8.5
30 × 13 @8.5
30 × 14 @9.5
30 × 14 @9.5
30 × 14 @10
30 × 14 @10

Behind-the-Back Cable Curl
Height 7. Right elbow pain at bottom. Long rest before last set.
40 × 12 @8
40 × 12 @8
40 × 14 @8.5
40 × 14 @8.5
40 × 17 @10
40 × 17 @10

DB Hammer Curl
Low weight to limit elbow discomfort. All sets to failure. Short rest.
20 × 20 (F)
20 × 20 (F)
20 × 17 (F)
20 × 17 (F)
20 × 15 (F)
20 × 15 (F)


Peptides:

1 x 500 mcg shot TB 500 into right elbow tendons at 19:30

1 x 500 mcg shot of BPC 157 into right elbow tendons at 19:30

Awesome workout bro. For these 3 lifts are you doing a full 6 sets, or are those unilateral(3sets a side)? If its 6 id cut in half, if its unilateral you could just list as 3 sets and put unilateral in exercise name if you want.

 

[ceo]

Hey, noted. I've always kind of just let the hair flow but I do have some aesthetic goals if I can get ripped for the first time in my life. Laser hair removal of the back, right arm sleeve, and leg sleeve are on the docket - but I need to get to and maintain a nice physique before I'm going to invest in myself like that.

Bros, let us know if that laser shit works. I've heard a lot of mixed things.

 

[ballin2504]

It was suggested by a few fellow members that I log my fitness and first cycle journey, so here we go. I hope this has enough information and in an approachable format. I will post some pictures maybe later today. I'm not proud of my body yet, with that being said I've come a long way since a year and a half ago.


Age: 35, will be 36 in May of this year.

Height: 5’9” (175.26cm)

Weight: 183.0lbs (83kg) – started lifting at 199lbs (90.26kg), shot up to 216lbs (97.98kg) on heavy surplus, and now cutting to between 170lbs(77.11kg) and 180lbs (81.65kg).

Reason for getting into fitness: I’m not a young father, have a three year old boy, and two more boys on the way due in June. I’d like to be physically able to enjoy doing the outdoor stuff I currently do with them as I and they get older. Canoeing, camping, paddle boarding, etc. I'd also like to be a positive physical role model for them when they hit their teens.



I lift in my home gym and have been slowly adding to it over the past two years. Current equipment is a cable tower, and power rack, MAG-style grips, dip bar attachment, adjustable dumbbells, barbells, landmine attachment, hamstring curl/quad extension attachment, resistance bands and adjustable bench. Finding time with my current workload, child, wife and commute to fit in time to visit a commercial gym just isn’t realistic for me at the moment.



My current routine is PPL-R-PPL, spent 6 months on Starting Strength and grew my numbers quickly on the big 3, but strength was fleeting. I also work a very physical trade 4-7 days per week, at 12-14+ hours per day including commute.



Starting Strength PR’s:

Flat bench – 225 x 3S x 5R, 245 1RM

Low Bar Squat – 315 x 3S x 5R, 345 1RM

OHP – 155 x 3S x 5R, 170 1RM

Deadlift – 385 x 3S x 5R, 405 1RM

I’ve lost a bunch of this strength since switching to a hypertrophy focused program but I realized strength was quick to gain, and quick to lose and I wanted muscle.



Push day:

Flat bench – 3 warm up sets, 3 working sets in the 6-10 rep range.

Incline bench – 3 working sets, in the 6-8 rep range.

Cable flies – 3 working sets in the 10-15 rep range.

Dumbbell shoulder press – 3 working sets in the 8-12 rep range.

Cable lateral raises - 3 working sets in the 12-16 rep range.

Triceps rope push down – 3 working sets in the 10-16 rep range.

Overhead triceps extension with flat bar – 3-4 working sets in the 10-16 rep range. These aggravate my right elbow injury but I really enjoy them.

Single arm triceps rope push down – 3 working sets per arm, short rest, too failure.



Pull day:

Pull ups – 3 sets AMRAP

Cable lat pull downs – close pronate MAG grip – 4 working sets in the 8-12 rep range. Controlled concentric and eccentric.

Seated cable rows – close supine MAG grip – 4 working sets in the 8-12 rep range. Controlled concentric and eccentric.

Shrugs – Cable, dumbbell, or barbell depending on how I’m feeling – 3 working sets in the 18-30 rep range. Previous injury issues with neck, and these aggravate my right elbow injury.

Cable straight arm lat pull down – Finisher – 3 working sets in the 8-12 rep range.

Cable single arm reverse fly – 3 working sets per arm in the 10-16 rep range.

Bayesian cable curls – 3-4 working sets per arm in the 10-18 rep range. Nursing a right elbow injury at the moment, so some days 3 sets, other days 4 sets. Really enjoy these.

Bicep cable curl – Flat bar, 3-4 working sets in the 8-10 rep range.

Dumbbell hammer curls – 3 working sets in the 8 – 12 rep range. Usually wrecked by the time I hit these but I enjoy them.



Leg day:

High bar squats – 3 warm up sets, 3 working sets in the 6-10 rep range. Switched from low bar as I have less right knee pain.

RDL – 3 working sets in the 8-12 rep range.

Hamstring curls – 3-4 working sets per leg, in the 8-12 rep range.

Quad extensions – 3-4 working sets per leg in the 12-16 rep range. Controlled eccentric/concentric.

Bulgarian split squats – 3 working sets – I skip these frequently depending on how hard of a work day I had/how my legs feel after previous exercises/workload for the next day.

Standing barbell calf raises – 3-4 working sets in the 20-30 rep range. Controlled eccentric and concentric.



Diet:

Currently on a cut, and using Retatrutide to aid. Currently 2.25mg dosed every 3.5 days.

Breakfast (04:00) – 2 scoop whey protein shake with water and a scoop of creatine. Coffee with small amount of milk.

First snack: 2 greek yogurt cups, 1 banana. Second coffee with small amount of milk.

Lunch: Roast beef sandwich or leftovers, typically 2 x chicken thighs, and white rice. Either option always with a small greek salad. I love greek salad.

Second snack: 1 apple, 1 banana.

Dinner: Typically 2 x chicken thighs, white rice, steamed carrots or broccoli. Once per week ground beef with honey garlic sauce and veggies, on white rice. Every couple weeks, penne pasta with meat sauce. Small side of greek salad.

Third snack: 2 scoops whey protein shake with water.

May throw in some tortilla chips and salsa once or twice per week, but the reta doesn’t allow me to overeat things anymore.




Supplements:

Retatrutide – 2.25mg E3.5D

BPC-157 – 500mcg injected daily into right elbow tendon

TB-500 – 500mcg injected EOD into right elbow tendon.

Vitamin D with K2
Fish oils
Magnesium
Zinc
Multi-vitamin
Whey isolate
Creatine
Pre-workout drinks
Pentacarb drink during workout
Sugar free electrolytes as required



Cycle plans:

Blood work on March 10, 2026.

Hit 180lbs bodyweight (81.64kg)

Start pinning March 13 or March 16, 2026.

4-6 weeks of 150-200mg Test E to see how my body handles AAS, split into 3 doses M-W-F

Blood work at 4-6 weeks.

16-20 weeks of 500mg Test E.

Blood work at 12 weeks.

Cycle off, plan to come off completely, and then decide if I enjoyed it enough to blast and cruise and get a little more complicated on my second cycle.

Blood work post cycle.

I have AI on hand, and everything for PCT as well.



Open to all suggestions, advice, and words of wisdom. Still very new to this but enjoying every facet of lifting. Listening to podcasts, reading, and trying to absorb as much information as possible.

@wye glad to se you got a log up and going man. Glad to have you logging here!

 

[wye]

You would remove 2 sets from each to start @wye

the pudding cup yes I see its 1st one lets make it last and stick to protein shakes.

waiting on supps updates

So in movements where I only do 3 sets like Bayesian curls, just do 1? Or do 2? I always feel like the second set is my best set and I hardly feel the pump after just the first set.

Vitamin C, husk, and digestive enzymes will be here later today from Amazon.

I also managed to get a better lab requisition form through Telehealth this morning that will have everything I originally listed and added estrogen and a couple other goodies.

Awesome workout bro. For these 3 lifts are you doing a full 6 sets, or are those unilateral(3sets a side)? If its 6 id cut in half, if its unilateral you could just list as 3 sets and put unilateral in exercise name if you want.

3 sets per side. I will list as unilateral moving forward. Thanks.

 

[HarleyGuy]

It was suggested by a few fellow members that I log my fitness and first cycle journey, so here we go. I hope this has enough information and in an approachable format. I will post some pictures maybe later today. I'm not proud of my body yet, with that being said I've come a long way since a year and a half ago.


Age: 35, will be 36 in May of this year.

Height: 5’9” (175.26cm)

Weight: 183.0lbs (83kg) – started lifting at 199lbs (90.26kg), shot up to 216lbs (97.98kg) on heavy surplus, and now cutting to between 170lbs(77.11kg) and 180lbs (81.65kg).

Reason for getting into fitness: I’m not a young father, have a three year old boy, and two more boys on the way due in June. I’d like to be physically able to enjoy doing the outdoor stuff I currently do with them as I and they get older. Canoeing, camping, paddle boarding, etc. I'd also like to be a positive physical role model for them when they hit their teens.



I lift in my home gym and have been slowly adding to it over the past two years. Current equipment is a cable tower, and power rack, MAG-style grips, dip bar attachment, adjustable dumbbells, barbells, landmine attachment, hamstring curl/quad extension attachment, resistance bands and adjustable bench. Finding time with my current workload, child, wife and commute to fit in time to visit a commercial gym just isn’t realistic for me at the moment.



My current routine is PPL-R-PPL, spent 6 months on Starting Strength and grew my numbers quickly on the big 3, but strength was fleeting. I also work a very physical trade 4-7 days per week, at 12-14+ hours per day including commute.



Starting Strength PR’s:

Flat bench – 225 x 3S x 5R, 245 1RM

Low Bar Squat – 315 x 3S x 5R, 345 1RM

OHP – 155 x 3S x 5R, 170 1RM

Deadlift – 385 x 3S x 5R, 405 1RM

I’ve lost a bunch of this strength since switching to a hypertrophy focused program but I realized strength was quick to gain, and quick to lose and I wanted muscle.



Push day:

Flat bench – 3 warm up sets, 3 working sets in the 6-10 rep range.

Incline bench – 3 working sets, in the 6-8 rep range.

Cable flies – 3 working sets in the 10-15 rep range.

Dumbbell shoulder press – 3 working sets in the 8-12 rep range.

Cable lateral raises - 3 working sets in the 12-16 rep range.

Triceps rope push down – 3 working sets in the 10-16 rep range.

Overhead triceps extension with flat bar – 3-4 working sets in the 10-16 rep range. These aggravate my right elbow injury but I really enjoy them.

Single arm triceps rope push down – 3 working sets per arm, short rest, too failure.



Pull day:

Pull ups – 3 sets AMRAP

Cable lat pull downs – close pronate MAG grip – 4 working sets in the 8-12 rep range. Controlled concentric and eccentric.

Seated cable rows – close supine MAG grip – 4 working sets in the 8-12 rep range. Controlled concentric and eccentric.

Shrugs – Cable, dumbbell, or barbell depending on how I’m feeling – 3 working sets in the 18-30 rep range. Previous injury issues with neck, and these aggravate my right elbow injury.

Cable straight arm lat pull down – Finisher – 3 working sets in the 8-12 rep range.

Cable single arm reverse fly – 3 working sets per arm in the 10-16 rep range.

Bayesian cable curls – 3-4 working sets per arm in the 10-18 rep range. Nursing a right elbow injury at the moment, so some days 3 sets, other days 4 sets. Really enjoy these.

Bicep cable curl – Flat bar, 3-4 working sets in the 8-10 rep range.

Dumbbell hammer curls – 3 working sets in the 8 – 12 rep range. Usually wrecked by the time I hit these but I enjoy them.



Leg day:

High bar squats – 3 warm up sets, 3 working sets in the 6-10 rep range. Switched from low bar as I have less right knee pain.

RDL – 3 working sets in the 8-12 rep range.

Hamstring curls – 3-4 working sets per leg, in the 8-12 rep range.

Quad extensions – 3-4 working sets per leg in the 12-16 rep range. Controlled eccentric/concentric.

Bulgarian split squats – 3 working sets – I skip these frequently depending on how hard of a work day I had/how my legs feel after previous exercises/workload for the next day.

Standing barbell calf raises – 3-4 working sets in the 20-30 rep range. Controlled eccentric and concentric.



Diet:

Currently on a cut, and using Retatrutide to aid. Currently 2.25mg dosed every 3.5 days.

Breakfast (04:00) – 2 scoop whey protein shake with water and a scoop of creatine. Coffee with small amount of milk.

First snack: 2 greek yogurt cups, 1 banana. Second coffee with small amount of milk.

Lunch: Roast beef sandwich or leftovers, typically 2 x chicken thighs, and white rice. Either option always with a small greek salad. I love greek salad.

Second snack: 1 apple, 1 banana.

Dinner: Typically 2 x chicken thighs, white rice, steamed carrots or broccoli. Once per week ground beef with honey garlic sauce and veggies, on white rice. Every couple weeks, penne pasta with meat sauce. Small side of greek salad.

Third snack: 2 scoops whey protein shake with water.

May throw in some tortilla chips and salsa once or twice per week, but the reta doesn’t allow me to overeat things anymore.




Supplements:

Retatrutide – 2.25mg E3.5D

BPC-157 – 500mcg injected daily into right elbow tendon

TB-500 – 500mcg injected EOD into right elbow tendon.

Vitamin D with K2
Fish oils
Magnesium
Zinc
Multi-vitamin
Whey isolate
Creatine
Pre-workout drinks
Pentacarb drink during workout
Sugar free electrolytes as required



Cycle plans:

Blood work on March 10, 2026.

Hit 180lbs bodyweight (81.64kg)

Start pinning March 13 or March 16, 2026.

4-6 weeks of 150-200mg Test E to see how my body handles AAS, split into 3 doses M-W-F

Blood work at 4-6 weeks.

16-20 weeks of 500mg Test E.

Blood work at 12 weeks.

Cycle off, plan to come off completely, and then decide if I enjoyed it enough to blast and cruise and get a little more complicated on my second cycle.

Blood work post cycle.

I have AI on hand, and everything for PCT as well.



Open to all suggestions, advice, and words of wisdom. Still very new to this but enjoying every facet of lifting. Listening to podcasts, reading, and trying to absorb as much information as possible.

Hell ya I love seeing new logs just like this one drop! Welcome to EVO logging brother you're on a roll already!! I'm excited for you big time.

You look great with a good base physique and a naturally thick build with dense arms. This is going to be a great transformation I'm pumped to be a part of!

have a three year old boy, and two more boys on the way due in June

Congratulations brother! Being a Dad is my proudest label I hold dear.

I will get estrogen on the next set using one of the providers noted in the Canadian Bloodwork thread I read. This was the best I could do on short notice using lifelabs for $111.

I also managed to get a better lab requisition form through Telehealth this morning that will have everything I originally listed and added estrogen and a couple other goodies.

I love that you're on top of our suggestions; getting your estrogen (a.k.a. "e2") checked is super key. Your free testosterone along with your e2 and other important markers will help us understand your baseline so really dial things in when you start cycling. If you wanna take a look at food macros, pics, and good supplements for your journey take a look at my log (and no, it doesn't have to be that detailed )

Vitamin C, husk, and digestive enzymes will be here later today from Amazon.

Look at you go, you're really going for it I love it! I've got you on my watch list brother let's do this!

 

[LevButlerov]

So in movements where I only do 3 sets like Bayesian curls, just do 1? Or do 2? I always feel like the second set is my best set and I hardly feel the pump after just the first set.

Vitamin C, husk, and digestive enzymes will be here later today from Amazon.

I also managed to get a better lab requisition form through Telehealth this morning that will have everything I originally listed and added estrogen and a couple other goodies.

just do 2 sets when its 3 and 2 when its 4, keep to 2 sets for now @wye
lets see how bloods go

 

[wye]

Hell ya I love seeing new logs just like this one drop! Welcome to EVO logging brother you're on a roll already!! I'm excited for you big time.

You look great with a good base physique and a naturally thick build with dense arms. This is going to be a great transformation I'm pumped to be a part of!


Congratulations brother! Being a Dad is my proudest label I hold dear.




I love that you're on top of our suggestions; getting your estrogen (a.k.a. "e2") checked is super key. Your free testosterone along with your e2 and other important markers will help us understand your baseline so really dial things in when you start cycling. If you wanna take a look at food macros, pics, and good supplements for your journey take a look at my log (and no, it doesn't have to be that detailed )


Look at you go, you're really going for it I love it! I've got you on my watch list brother let's do this!

I started lifting in a group chat with two homies from work but they’ve kind of tapered off and lost interest in lifting and the science behind but I’ve kept committed and have nobody to talk to or report PR’s too. With that being said I think this log will fill that void and there seems to be a great supportive network of active like minded people on this forum.

I’ve always believed you have to keep your ears and eyes open particularly when you’re dealing with people that know a lot more on a certain subject than you, and even in a lot of instances less as some people just think through problems from a different perspective as our brains are all wired uniquely. I’ve learned things from guys on my crew at work who have significantly less time in the trade just because they look at it with a different lens.

Bloodwork was done mid-morning hopefully have results tomorrow.

 

[wye]

March 10 – 2026 log

Leg Day
Duration: 1:34
Volume: 37,350 lbs

High Bar Squat
Knees have felt weird past week. Fasting this morning for blood work really killed my energy this session.
W: 45 × 10
W: 135 × 6
W: 185 × 4
235 × 8 @8
235 × 7 @9
235 × 8 @9

Romanian Deadlift (Barbell)
Felt great today. Pretty shit kicked with overall fatigue on last set.
205 × 8 @7
205 × 12 @8.5
205 × 12 @9

Lying Leg Curl (Machine)
Single leg. Weight plus resistance band. Hamstrings cooked after last set.
35 × 10
35 × 10
62.5 × 11 @8.5
62.5 × 11 @8.5
62.5 × 11 @9.5
62.5 × 11 @9.5
62.5 × 12 @10 (F)
62.5 × 12 @10 (F)

Leg Extension (Machine)
Single leg. Weight plus resistance band. Controlled eccentric and concentric. Hard squeeze at top. Stronger here than expected — can probably add 5–10 lbs next session. Quads were insanely tight after last set.
50 × 18 @7
50 × 18 @7
52.5 × 16 @9
52.5 × 16 @9
55 × 18 @9.5
55 × 18 @9.5

Bulgarian Split Squat
These make me want to puke. Love hate relationship.
40 × 12 @8.5
40 × 12 @8.5
40 × 12 @9.5
40 × 12 @9.5

Standing Calf Raise (Barbell)
Calves felt like they were going to explode.
165 × 24 @10 (F)
165 × 22 @10 (F)
165 × 21 @10 (F)

Macro info:

Calories: 1496
Carbs: 91g
Fat: 45g
Protein: 188g

Fasting for blood work which was at 11:00 really killed any chance I had of hitting everything, will make up for it on my rest day tomorrow.

Breakfast: black coffee

Lunch: 1 cup broccoli cheddar soup (picked up from bakery next to blood work lab)

Pre workout: 2 scoops whey isolate, 5g creatine, water, 1 scoop pre workout mix with water

Intra workout: 1 scoop ATP electrolyte mix with water

Dinner: 125g white rice, 100g boneless skinless chicken thigh, 50g steamed broccoli, 1 tbsp hummus, 140g Greek salad, 1 tbsp Greek salad dressing, 1 tbsp feta cheese

Post dinner: 3 scoop whey isolate with water, 1 cup whole milk, multivitamin, fish oil, D3 with K2, melatonin, magnesium, and zinc

Peptides:

500 mcg BPC157 into elbow tendons

500 mcg TB500 into elbow tendons


*Amazon has decided next day shipping isn’t a thing for us out where I live anymore, so the vitamin C, psyllium husk, and digestive enzymes will show up tomorrow*
*Tomorrow is rest day*

 

[Shakey]

With that being said I think this log will fill that void and there seems to be a great supportive network of active like minded people on this forum.

guaranteed.

Bloodwork was done mid-morning hopefully have results tomorrow.

awesome

March 10 – 2026 log

Leg Day
Duration: 1:34
Volume: 37,350 lbs

High Bar Squat
Knees have felt weird past week. Fasting this morning for blood work really killed my energy this session.
W: 45 × 10
W: 135 × 6
W: 185 × 4
235 × 8 @8
235 × 7 @9
235 × 8 @9

Romanian Deadlift (Barbell)
Felt great today. Pretty shit kicked with overall fatigue on last set.
205 × 8 @7
205 × 12 @8.5
205 × 12 @9

Lying Leg Curl (Machine)
Single leg. Weight plus resistance band. Hamstrings cooked after last set.
35 × 10
35 × 10
62.5 × 11 @8.5
62.5 × 11 @8.5
62.5 × 11 @9.5
62.5 × 11 @9.5
62.5 × 12 @10 (F)
62.5 × 12 @10 (F)

Leg Extension (Machine)
Single leg. Weight plus resistance band. Controlled eccentric and concentric. Hard squeeze at top. Stronger here than expected — can probably add 5–10 lbs next session. Quads were insanely tight after last set.
50 × 18 @7
50 × 18 @7
52.5 × 16 @9
52.5 × 16 @9
55 × 18 @9.5
55 × 18 @9.5

Bulgarian Split Squat
These make me want to puke. Love hate relationship.
40 × 12 @8.5
40 × 12 @8.5
40 × 12 @9.5
40 × 12 @9.5

Standing Calf Raise (Barbell)
Calves felt like they were going to explode.
165 × 24 @10 (F)
165 × 22 @10 (F)
165 × 21 @10 (F)

Macro info:

Calories: 1496
Carbs: 91g
Fat: 45g
Protein: 188g

Fasting for blood work which was at 11:00 really killed any chance I had of hitting everything, will make up for it on my rest day tomorrow.

Breakfast: black coffee

Lunch: 1 cup broccoli cheddar soup (picked up from bakery next to blood work lab)

Pre workout: 2 scoops whey isolate, 5g creatine, water, 1 scoop pre workout mix with water

Intra workout: 1 scoop ATP electrolyte mix with water

Dinner: 125g white rice, 100g boneless skinless chicken thigh, 50g steamed broccoli, 1 tbsp hummus, 140g Greek salad, 1 tbsp Greek salad dressing, 1 tbsp feta cheese

Post dinner: 3 scoop whey isolate with water, 1 cup whole milk, multivitamin, fish oil, D3 with K2, melatonin, magnesium, and zinc

Peptides:

500 mcg BPC157 into elbow tendons

500 mcg TB500 into elbow tendons


*Amazon has decided next day shipping isn’t a thing for us out where I live anymore, so the vitamin C, psyllium husk, and digestive enzymes will show up tomorrow*
*Tomorrow is rest day*

good lifts, how the elbow?

 

[HarleyGuy]

I started lifting in a group chat with two homies from work but they’ve kind of tapered off and lost interest in lifting and the science behind but I’ve kept committed and have nobody to talk to or report PR’s too. With that being said I think this log will fill that void and there seems to be a great supportive network of active like minded people on this forum.

I’ve always believed you have to keep your ears and eyes open particularly when you’re dealing with people that know a lot more on a certain subject than you, and even in a lot of instances less as some people just think through problems from a different perspective as our brains are all wired uniquely. I’ve learned things from guys on my crew at work who have significantly less time in the trade just because they look at it with a different lens.

Bloodwork was done mid-morning hopefully have results tomorrow.

You've got it figured out brother for sure!

With that being said I think this log will fill that void and there seems to be a great supportive network of active like minded people on this forum.

I can almost promise you it will do that for you if anything like what happened to me happens to you. Throw yourself into it and watch what happens bro we got you!

500 mcg BPC157 into elbow tendons

500 mcg TB500 into elbow tendons

This is exactly what I did in my 2025 log and it worked like a charm! Keep us posted!

Looking forward to your bloods, throw up some @tags of us all so we can get to it for you fast (or at least that's how I will... others like @LevButlerov I call The Entity who is everywhere all the time and there's no escape! )

 

[LevButlerov]

March 10 – 2026 log

Leg Day
Duration: 1:34
Volume: 37,350 lbs

High Bar Squat
Knees have felt weird past week. Fasting this morning for blood work really killed my energy this session.
W: 45 × 10
W: 135 × 6
W: 185 × 4
235 × 8 @8
235 × 7 @9
235 × 8 @9

Romanian Deadlift (Barbell)
Felt great today. Pretty shit kicked with overall fatigue on last set.
205 × 8 @7
205 × 12 @8.5
205 × 12 @9

Lying Leg Curl (Machine)
Single leg. Weight plus resistance band. Hamstrings cooked after last set.
35 × 10
35 × 10
62.5 × 11 @8.5
62.5 × 11 @8.5
62.5 × 11 @9.5
62.5 × 11 @9.5
62.5 × 12 @10 (F)
62.5 × 12 @10 (F)

Leg Extension (Machine)
Single leg. Weight plus resistance band. Controlled eccentric and concentric. Hard squeeze at top. Stronger here than expected — can probably add 5–10 lbs next session. Quads were insanely tight after last set.
50 × 18 @7
50 × 18 @7
52.5 × 16 @9
52.5 × 16 @9
55 × 18 @9.5
55 × 18 @9.5

Bulgarian Split Squat
These make me want to puke. Love hate relationship.
40 × 12 @8.5
40 × 12 @8.5
40 × 12 @9.5
40 × 12 @9.5

Standing Calf Raise (Barbell)
Calves felt like they were going to explode.
165 × 24 @10 (F)
165 × 22 @10 (F)
165 × 21 @10 (F)

Macro info:

Calories: 1496
Carbs: 91g
Fat: 45g
Protein: 188g

Fasting for blood work which was at 11:00 really killed any chance I had of hitting everything, will make up for it on my rest day tomorrow.

Breakfast: black coffee

Lunch: 1 cup broccoli cheddar soup (picked up from bakery next to blood work lab)

Pre workout: 2 scoops whey isolate, 5g creatine, water, 1 scoop pre workout mix with water

Intra workout: 1 scoop ATP electrolyte mix with water

Dinner: 125g white rice, 100g boneless skinless chicken thigh, 50g steamed broccoli, 1 tbsp hummus, 140g Greek salad, 1 tbsp Greek salad dressing, 1 tbsp feta cheese

Post dinner: 3 scoop whey isolate with water, 1 cup whole milk, multivitamin, fish oil, D3 with K2, melatonin, magnesium, and zinc

Peptides:

500 mcg BPC157 into elbow tendons

500 mcg TB500 into elbow tendons


*Amazon has decided next day shipping isn’t a thing for us out where I live anymore, so the vitamin C, psyllium husk, and digestive enzymes will show up tomorrow*
*Tomorrow is rest day*

lets see when supps come and happy to hear about your bloods @wye
but macros super low we need to boost them, drink a protein shake eat a protein bar next time to catch up

205 on deads big move!

 

[G-Merc 80]

March 10 – 2026 log

Leg Day
Duration: 1:34
Volume: 37,350 lbs

High Bar Squat
Knees have felt weird past week. Fasting this morning for blood work really killed my energy this session.
W: 45 × 10
W: 135 × 6
W: 185 × 4
235 × 8 @8
235 × 7 @9
235 × 8 @9

Romanian Deadlift (Barbell)
Felt great today. Pretty shit kicked with overall fatigue on last set.
205 × 8 @7
205 × 12 @8.5
205 × 12 @9

Lying Leg Curl (Machine)
Single leg. Weight plus resistance band. Hamstrings cooked after last set.
35 × 10
35 × 10
62.5 × 11 @8.5
62.5 × 11 @8.5
62.5 × 11 @9.5
62.5 × 11 @9.5
62.5 × 12 @10 (F)
62.5 × 12 @10 (F)

Leg Extension (Machine)
Single leg. Weight plus resistance band. Controlled eccentric and concentric. Hard squeeze at top. Stronger here than expected — can probably add 5–10 lbs next session. Quads were insanely tight after last set.
50 × 18 @7
50 × 18 @7
52.5 × 16 @9
52.5 × 16 @9
55 × 18 @9.5
55 × 18 @9.5

Bulgarian Split Squat
These make me want to puke. Love hate relationship.
40 × 12 @8.5
40 × 12 @8.5
40 × 12 @9.5
40 × 12 @9.5

Standing Calf Raise (Barbell)
Calves felt like they were going to explode.
165 × 24 @10 (F)
165 × 22 @10 (F)
165 × 21 @10 (F)

Macro info:

Calories: 1496
Carbs: 91g
Fat: 45g
Protein: 188g

Fasting for blood work which was at 11:00 really killed any chance I had of hitting everything, will make up for it on my rest day tomorrow.

Breakfast: black coffee

Lunch: 1 cup broccoli cheddar soup (picked up from bakery next to blood work lab)

Pre workout: 2 scoops whey isolate, 5g creatine, water, 1 scoop pre workout mix with water

Intra workout: 1 scoop ATP electrolyte mix with water

Dinner: 125g white rice, 100g boneless skinless chicken thigh, 50g steamed broccoli, 1 tbsp hummus, 140g Greek salad, 1 tbsp Greek salad dressing, 1 tbsp feta cheese

Post dinner: 3 scoop whey isolate with water, 1 cup whole milk, multivitamin, fish oil, D3 with K2, melatonin, magnesium, and zinc

Peptides:

500 mcg BPC157 into elbow tendons

500 mcg TB500 into elbow tendons


*Amazon has decided next day shipping isn’t a thing for us out where I live anymore, so the vitamin C, psyllium husk, and digestive enzymes will show up tomorrow*
*Tomorrow is rest day*

Bro some hectic volume!! fucking machine, how did you go walking out lol

 

[wye]

Bro some hectic volume!! fucking machine, how did you go walking out lol

I’ve gone harder than this in volume and weight but have had to reduce due to this stupid cut. I’ll be honest the stairs out of my gym kind of suck and I expect to be crippled the next two days. Already feeling yesterday’s pull day pretty horribly and it didn’t feel great putting the bar on my traps for the squats

 

[G-Merc 80]

I’ve gone harder than this in volume and weight but have had to reduce due to this stupid cut. I’ll be honest the stairs out of my gym kind of suck and I expect to be crippled the next two days. Already feeling yesterday’s pull day pretty horribly and it didn’t feel great putting the bar on my traps for the squats

lmao, I look forward to your update tomorrow after you try and sit down on the toilet , Bro great workout.

 

[wye]

lets see when supps come and happy to hear about your bloods @wye
but macros super low we need to boost them, drink a protein shake eat a protein bar next time to catch up

205 on deads big move!

I normally don’t have a problem slamming food down my gullet but this Retatrutide dose that I’ve titrated up to is really damned effective at limiting my ability to mow. I’m excited for those new supplements to arrive if they legitimately fix my stomach issues I’ll be one happy man.

 

[Shakey]

I I expect to be crippled the next two days

if ya aint crippled, did you even lift bro? hopefully the supps help lots

 

[LevButlerov]

I normally don’t have a problem slamming food down my gullet but this Retatrutide dose that I’ve titrated up to is really damned effective at limiting my ability to mow. I’m excited for those new supplements to arrive if they legitimately fix my stomach issues I’ll be one happy man.

lets cut the retatrutide dose in this case @wye what dose did you max at?

 

[wye]

lets cut the retatrutide dose in this case @wye what dose did you max at?

I’ve worked up to 2.25mg every ~3.5 days so 4.5mg a week to hit that glucagon activation. Only side is it’s been kind of a bitch to sleep on dosing days so I switched to pinning in the mornings, and even then I find I have pretty bad anxiety at night which I think is due to the slowed processing of the melatonin I take.

I think I can typically hit the goals that you guys have set for me if I get a full run at it from the morning.

 

[R.AP]

I normally don’t have a problem slamming food down my gullet but this Retatrutide dose that I’ve titrated up to is really damned effective at limiting my ability to mow. I’m excited for those new supplements to arrive if they legitimately fix my stomach issues I’ll be one happy man.

Nutrition is the foundation of any physique related goal brother! If you can't get all of the programmed food down you're starving your body of all of the nutrients it needs to be able to get where you want it to go

Pull her down, like @LevButlerov mentioned

 

[wye]

@LevButlerov @HarleyGuy @Shakey

So lab results are starting to filter in, no E2 yet. But tell me I'm crazy or do I not have extremely high natural testosterone/and free testosterone?

 

[wye]

@LevButlerov @HarleyGuy @Shakey

So lab results are starting to filter in, no E2 yet. But tell me I'm crazy or do I not have extremely high natural testosterone/and free testosterone?

I may have entered the wrong number into a converter. I think I am crazy and I may be at the higher end of normal, so definitely room for the juice.

 

[Shakey]

@LevButlerov @HarleyGuy @Shakey

So lab results are starting to filter in, no E2 yet. But tell me I'm crazy or do I not have extremely high natural testosterone/and free testosterone?

Yea bud, you pretty good. Last year mine was 20.5. a month agao tests at 12, i assume because of barely any sleep and prolongsmed weight cut.

I may have entered the wrong number into a converter. I think I am crazy and I may be at the higher end of normal, so definitely room for the juice.

theres always room for juice. Lol

 

[LevButlerov]

@LevButlerov @HarleyGuy @Shakey

So lab results are starting to filter in, no E2 yet. But tell me I'm crazy or do I not have extremely high natural testosterone/and free testosterone?

waiting for e2 but test levels kind of low did you pin anything before? @wye

 

[wye]

waiting for e2 but test levels kind of low did you pin anything before? @wye

I haven’t pinned yet, waiting on your guys nod of approval.

Sorry, I've only listened to American based podcasts so far, just started with the Evolutionary podcast yesterday on my walk.

They reference the American numbers on the podcasts I typically listen to so the numbers are different than the labs up here. When I enter, that value 25 into an converter it comes out as 721. My understanding is sub-300 makes you a candidate for TRT, and ideally they'll get you up to a 900-1000.

Here's everything with the E2 results.

@Shakey @HarleyGuy @LevButlerov

 

[wye]

Eagerly awaiting my license to pin!

 

[HarleyGuy]

I haven’t pinned yet, waiting on your guys nod of approval.

Sorry, I've only listened to American based podcasts so far, just started with the Evolutionary podcast yesterday on my walk.

They reference the American numbers on the podcasts I typically listen to so the numbers are different than the labs up here. When I enter, that value 25 into an converter it comes out as 721. My understanding is sub-300 makes you a candidate for TRT, and ideally they'll get you up to a 900-1000.

Here's everything with the E2 results.

@Shakey @HarleyGuy @LevButlerov

e2 looks good and you're not a candidate for TRT but you're good to pin for sure.

After 4 weeks we should redo bloods to check how you aromatize and your SHBG is a bit high you'd benefit from proviron to get even more bang for your buck out the exogenous Test.

Can you restate your planned cycle in case anything has changed? Include any and all compounds and ancilleries.

 

[wye]

500mg Syn test E weekly dosed over M-W-F unless rest day falls on a dose day in which case I will dose prior to next lift day to prevent PIP.

Was suggested to do a 16 week cycle. I have 4 vials of 250mg/10mL Syn test E. HCG, Arimidex, Raloxifene, and Nolvadex on hand. I have access to 240iU of HGH but don’t plan on utilizing unless you guys recommend it. I have 400mg of Tesamorellin, 200mg of Retatrutide, 200mg of BPC 157, and 100mg of TB500. No plans to use the tesa unless you guys recommend. Will use the Reta at a reduced dose as per @LevButlerov and @R.AP suggestion. Probably drop it down to 1mg dosed every 3.5 days to return some of my hunger.

 

[LevButlerov]

500mg Syn test E weekly dosed over M-W-F unless rest day falls on a dose day in which case I will dose prior to next lift day to prevent PIP.

Was suggested to do a 16 week cycle. I have 4 vials of 250mg/10mL Syn test E. HCG, Arimidex, Raloxifene, and Nolvadex on hand. I have access to 240iU of HGH but don’t plan on utilizing unless you guys recommend it. I have 400mg of Tesamorellin, 200mg of Retatrutide, 200mg of BPC 157, and 100mg of TB500. No plans to use the tesa unless you guys recommend. Will use the Reta at a reduced dose as per @LevButlerov and @R.AP suggestion. Probably drop it down to 1mg dosed every 3.5 days to return some of my hunger.

in your situation 500mgs of test is a good cycle though you need to replace arimidex with aromasin @wye
and you should use hgh 1 iu pre bed is worth it
and if you do want to lean out we can cut the retatrutide dose and ED it

I haven’t pinned yet, waiting on your guys nod of approval.

Sorry, I've only listened to American based podcasts so far, just started with the Evolutionary podcast yesterday on my walk.

They reference the American numbers on the podcasts I typically listen to so the numbers are different than the labs up here. When I enter, that value 25 into an converter it comes out as 721. My understanding is sub-300 makes you a candidate for TRT, and ideally they'll get you up to a 900-1000.

Here's everything with the E2 results.

@Shakey @HarleyGuy @LevButlerov

your e2 is in range but I'd like to see it around 70s level not 90s close
and testosterone levels are relative total vs free is the big number

 

[wye]

in your situation 500mgs of test is a good cycle though you need to replace arimidex with aromasin @wye
and you should use hgh 1 iu pre bed is worth it
and if you do want to lean out we can cut the retatrutide dose and ED it

your e2 is in range but I'd like to see it around 70s level not 90s close
and testosterone levels are relative total vs free is the big number

Okay, so everyday dose on Reta cut down to a total of 2mg per week? And yes definitely want to lean out and build muscle.

What are your thoughts on the proviron as @HarleyGuy suggested?

I will order some aromasin. Do I dose only when estrogen symptoms arise?

Is there any other orals or other items you would suggest before I place an order based on goals of dropping fat, increasing muscle mass and strength and just getting into and maintaining the best shape of my life. Or just keep it simple on this cycle.

Thank you for your wisdom and guidance.

 

[wye]

lmao, I look forward to your update tomorrow after you try and sit down on the toilet , Bro great workout.

Yeah you were right. On top of doms from my back workout two days ago, at 24 hours post leg workout I’m having a hard time walking, everything hurts especially my ass. But I’m ready to do it all over again in 72 hours!

 

[G-Merc 80]

Yeah you were right. On top of doms from my back workout two days ago, at 24 hours post leg workout I’m having a hard time walking, everything hurts especially my ass. But I’m ready to do it all over again in 72 hours!

Best bloody feeling though right! The pain feels earned lol

 

[LevButlerov]

Okay, so everyday dose on Reta cut down to a total of 2mg per week? And yes definitely want to lean out and build muscle.

lets try 2mgs and see how you do

What are your thoughts on the proviron as @HarleyGuy suggested?

@HarleyGuy is right you need proviron in there

I will order some aromasin. Do I dose only when estrogen symptoms arise?

get some aromasin and dont wait for e2 sypmtoms low dose it 2x/week

Is there any other orals or other items you would suggest before I place an order based on goals of dropping fat, increasing muscle mass and strength and just getting into and maintaining the best shape of my life. Or just keep it simple on this cycle.

i would get n2guard for your cycle @wye you wont regret it
https://www.needtobuildmuscle.com/cycle-support/n2guard/

Thank you for your wisdom and guidance.

EVO family love and support always! you're in our family now always expect help

 

[wye]

lets try 2mgs and see how you do

@HarleyGuy is right you need proviron in there

get some aromasin and dont wait for e2 sypmtoms low dose it 2x/week

i would get n2guard for your cycle @wye you wont regret it
https://www.needtobuildmuscle.com/cycle-support/n2guard/

EVO family love and support always! you're in our family now always expect help

@LevButlerov @HarleyGuy what would be the daily doseage for Proviron? trying to figure out how many packs to order. And what would the doseage be on Aromasin E3.5D?

 

[R.AP]

500mg Syn test E weekly dosed over M-W-F unless rest day falls on a dose day in which case I will dose prior to next lift day to prevent PIP.

Was suggested to do a 16 week cycle. I have 4 vials of 250mg/10mL Syn test E. HCG, Arimidex, Raloxifene, and Nolvadex on hand. I have access to 240iU of HGH but don’t plan on utilizing unless you guys recommend it. I have 400mg of Tesamorellin, 200mg of Retatrutide, 200mg of BPC 157, and 100mg of TB500. No plans to use the tesa unless you guys recommend. Will use the Reta at a reduced dose as per @LevButlerov and @R.AP suggestion. Probably drop it down to 1mg dosed every 3.5 days to return some of my hunger.

Hey brother! Nice little stack you've got going on here. I'd absolutely recommend leveraging the GH. Alongside the testosterone it's one of the other low hanging fruits when it comes to no-brainer compounds.

It's bio-identical, generally well tolerated and serves a purpose in almost any context.

Increases satellite cell proliferation (muscle growth)
Increases lipolysis (fat loss)

Just to name the heavy hitters, but it will also help to protect your joints and synergise exceptionally well with your BPC.

Start her off at 2iu/ night to assess response and add in an additional iu each week until your dose is 4iu/ night, then check bloodwork to confirm IGF-1 levels.

The bonus with leveraging the GH is that you may not need to run anywhere near as much test to get similar results, which should also mean you don't need to leverage AI's nearly as heavily.

@LevButlerov

 

[LevButlerov]

@LevButlerov @HarleyGuy what would be the daily doseage for Proviron? trying to figure out how many packs to order. And what would the doseage be on Aromasin E3.5D?

start with 25mgs ed @wye

 

[wye]

start with 25mgs ed @wye

Okay I've ordered two packs of Synoviron, and 1 pack of Aromasyn. That rep is making some $$$ off me the past two weeks. But now I know the baseline I'll need for next cycle and can save on multiple sets of shipping.

And just looking for clarification on doseage of aromasin every 3.5 days.

 

[LevButlerov]

Okay I've ordered two packs of Synoviron, and 1 pack of Aromasyn. That rep is making some $$$ off me the past two weeks. But now I know the baseline I'll need for next cycle and can save on multiple sets of shipping.

And just looking for clarification on doseage of aromasin every 3.5 days.

aromasin i would do mon/thur and proviron ed @wye

 

[LevButlerov]

That rep is making some $$$ off me the past two weeks

you're looking at it wrong the rep is helping you achieve your goals by providing you quality product, he's give you a product and charging a reasonable price for risk involved @wye

 

[wye]

you're looking at it wrong the rep is helping you achieve your goals by providing you quality product, he's give you a product and charging a reasonable price for risk involved @wye

Oh, don't get me wrong I'm more than grateful it's just my lack of knowledge and experience has cost me an extra $60 in shipping.

 

[wye]

Alright gents, today's rest day log.

March 11 – 2026 log

Today was a rest day, thank God for that as my body was wrecked from my pull day two days ago, and I was starting to feel the effects of yesterday’s leg day a lot sooner than anticipated.

Took the day off of work and took my wife to her ultrasound appointment. Modern science amazes me. I never had the opportunity to make it to any ultrasound appointments during her first pregnancy as I was in a different province finishing off the schooling for my apprenticeship and went right back to working out of town when I got home. The previous transmission powerline company I worked for had shift lengths from 14 on 7 off, and 24 on 4 off depending on project needs and deadline. Working locally for a distribution powerline company affords me these opportunities and I’ll be forever grateful for these moments.

With all that being said, our twin pregnancy is high risk. Thankfully everything is going along smoothly and no signs of TTS. With us being able to leave our son at childcare for the day we were gifted the opportunity to have a rare lunch out together without child (but a third and fourth wheel in her uterus).

I also had time today to strip out 140lbs of copper from work scraps as well as clean and mop my gym.

Macro info:

Calories: 2192

Carbs: 174g

Fats: 65g

Protein: 236g

Breakfast: coffee with milk, two scoops whey isolate, 1 scoop creatine mixed with water, two Greek yogurt cups

Lunch: Beef dip (don’t kill me @LevButlerov) but I didn’t eat the fries!

Dinner: 138g white rice, 106g chicken breast, 80g steamed carrots, 33.25g corn, 1 tbsp hummus, digestive enzyme tablet

Post dinner: 2 scoops whey isolate, 1 tbsp psyllium husk mixed with water, 1 cup whole milk, multivitamin, fish oil, D3 with K2, melatonin, magnesium, vitamin c, and zinc

Peptides:

500mcg BPC157 into elbow tendons

500mcg TB500 into elbow tendons

Arrived today: 2lbs of psyllium husk, digestive enzyme tablets, vitamin C tablets.

Ordered today: 480 iu of HGH, 2 packs of synoviron, 1 pack of aromasyn, 2 bottles of bac water. I’ve got a package from the Syn reps arriving tomorrow of 3 bottles of Test E, when the packs arrive mid-next week I’ll take a group photo and post it on the Syn rep page.

Plan is to start pinning Friday, before my push workout. Going to do 0.7mL which will be slightly higher than the planned 500mg per week but I’ve got extra Test E on hand and that will be easier for me to measure out than .67mL for the M-W-F dosing that I have planned.

Thanks again for all the wisdom and knowledge you guys have gifted me this week. Much appreciated.

 

[Shakey]

500mg Syn test E weekly dosed over M-W-F unless rest day falls on a dose day in which case I will dose prior to next lift day to prevent PIP.

Was suggested to do a 16 week cycle. I have 4 vials of 250mg/10mL Syn test E. HCG, Arimidex, Raloxifene, and Nolvadex on hand. I have access to 240iU of HGH but don’t plan on utilizing unless you guys recommend it. I have 400mg of Tesamorellin, 200mg of Retatrutide, 200mg of BPC 157, and 100mg of TB500. No plans to use the tesa unless you guys recommend. Will use the Reta at a reduced dose as per @LevButlerov and @R.AP suggestion. Probably drop it down to 1mg dosed every 3.5 days to return some of my hunger.

All stocked up @wye ! Id start Gh at 2iu a night to assess amd raise 1iu a week til 4iu and ride that dose. Im dropping my Reta dose down to 2 or 2.5mg weekly as well when i start my cycle. As for the Tesa, it has overlaps with GH so it might be a bit less effective when at 4IU. Tesa increases IGF-1 levels as well as HGH so you might get extra water retention if your at 4iu GH and Tesa. Id start the GH, since you have reta in the stack still.

Eagerly awaiting my license to pin!

You got it. lol

Alright gents, today's rest day log.

March 11 – 2026 log

Today was a rest day, thank God for that as my body was wrecked from my pull day two days ago, and I was starting to feel the effects of yesterday’s leg day a lot sooner than anticipated.

Took the day off of work and took my wife to her ultrasound appointment. Modern science amazes me. I never had the opportunity to make it to any ultrasound appointments during her first pregnancy as I was in a different province finishing off the schooling for my apprenticeship and went right back to working out of town when I got home. The previous transmission powerline company I worked for had shift lengths from 14 on 7 off, and 24 on 4 off depending on project needs and deadline. Working locally for a distribution powerline company affords me these opportunities and I’ll be forever grateful for these moments.

With all that being said, our twin pregnancy is high risk. Thankfully everything is going along smoothly and no signs of TTS. With us being able to leave our son at childcare for the day we were gifted the opportunity to have a rare lunch out together without child (but a third and fourth wheel in her uterus).

I also had time today to strip out 140lbs of copper from work scraps as well as clean and mop my gym.

Macro info:

Calories: 2192

Carbs: 174g

Fats: 65g

Protein: 236g

Breakfast: coffee with milk, two scoops whey isolate, 1 scoop creatine mixed with water, two Greek yogurt cups

Lunch: Beef dip (don’t kill me @LevButlerov) but I didn’t eat the fries!

Dinner: 138g white rice, 106g chicken breast, 80g steamed carrots, 33.25g corn, 1 tbsp hummus, digestive enzyme tablet

Post dinner: 2 scoops whey isolate, 1 tbsp psyllium husk mixed with water, 1 cup whole milk, multivitamin, fish oil, D3 with K2, melatonin, magnesium, vitamin c, and zinc

Peptides:

500mcg BPC157 into elbow tendons

500mcg TB500 into elbow tendons

Arrived today: 2lbs of psyllium husk, digestive enzyme tablets, vitamin C tablets.

Ordered today: 480 iu of HGH, 2 packs of synoviron, 1 pack of aromasyn, 2 bottles of bac water. I’ve got a package from the Syn reps arriving tomorrow of 3 bottles of Test E, when the packs arrive mid-next week I’ll take a group photo and post it on the Syn rep page.

Plan is to start pinning Friday, before my push workout. Going to do 0.7mL which will be slightly higher than the planned 500mg per week but I’ve got extra Test E on hand and that will be easier for me to measure out than .67mL for the M-W-F dosing that I have planned.

Thanks again for all the wisdom and knowledge you guys have gifted me this week. Much appreciated.

Nice TD, stocking up on more GH. good man.

 

[LevButlerov]

Alright gents, today's rest day log.

March 11 – 2026 log

Today was a rest day, thank God for that as my body was wrecked from my pull day two days ago, and I was starting to feel the effects of yesterday’s leg day a lot sooner than anticipated.

Took the day off of work and took my wife to her ultrasound appointment. Modern science amazes me. I never had the opportunity to make it to any ultrasound appointments during her first pregnancy as I was in a different province finishing off the schooling for my apprenticeship and went right back to working out of town when I got home. The previous transmission powerline company I worked for had shift lengths from 14 on 7 off, and 24 on 4 off depending on project needs and deadline. Working locally for a distribution powerline company affords me these opportunities and I’ll be forever grateful for these moments.

With all that being said, our twin pregnancy is high risk. Thankfully everything is going along smoothly and no signs of TTS. With us being able to leave our son at childcare for the day we were gifted the opportunity to have a rare lunch out together without child (but a third and fourth wheel in her uterus).

I also had time today to strip out 140lbs of copper from work scraps as well as clean and mop my gym.

Macro info:

Calories: 2192

Carbs: 174g

Fats: 65g

Protein: 236g

Breakfast: coffee with milk, two scoops whey isolate, 1 scoop creatine mixed with water, two Greek yogurt cups

Lunch: Beef dip (don’t kill me @LevButlerov) but I didn’t eat the fries!

Dinner: 138g white rice, 106g chicken breast, 80g steamed carrots, 33.25g corn, 1 tbsp hummus, digestive enzyme tablet

Post dinner: 2 scoops whey isolate, 1 tbsp psyllium husk mixed with water, 1 cup whole milk, multivitamin, fish oil, D3 with K2, melatonin, magnesium, vitamin c, and zinc

Peptides:

500mcg BPC157 into elbow tendons

500mcg TB500 into elbow tendons

Arrived today: 2lbs of psyllium husk, digestive enzyme tablets, vitamin C tablets.

Ordered today: 480 iu of HGH, 2 packs of synoviron, 1 pack of aromasyn, 2 bottles of bac water. I’ve got a package from the Syn reps arriving tomorrow of 3 bottles of Test E, when the packs arrive mid-next week I’ll take a group photo and post it on the Syn rep page.

Plan is to start pinning Friday, before my push workout. Going to do 0.7mL which will be slightly higher than the planned 500mg per week but I’ve got extra Test E on hand and that will be easier for me to measure out than .67mL for the M-W-F dosing that I have planned.

Thanks again for all the wisdom and knowledge you guys have gifted me this week. Much appreciated.

good day off and nice to see you with your wife on an ultrasound @wye

480 hgh big win! start slow 1-2 ius pre bed

nice gym pick too wow! clean

food looks good and dont worry as long as no fries you gtg and i wasn't going to rip or maybe? lol

 

[wye]

March 12 – 2026 log

Weight this morning: 183.0lbs

Had a decently long work day, but my commute was good in each direction with an early start moving the end of day up a bit earlier than usual. Didn’t get to the post office before they closed to pick up my first shipment of goodies from @SYNPharmaDist but will make it there tomorrow.

Listened to about 8 Evolutionary.org podcasts over the past two days, cherry picking topics that were of interest, and relating to what my plans are, and will be in the future. What a great informational set of podcasts they are thank you @stevesmi and @Mobster for hosting, and other community members for offering their experiences. One of the podcasts I listened to really hit on the subject of pinning frequency and there was a guest from the forum who talked about a Monday and Thursday schedule. I decided that I would probably be easier to measure, and easier on me to follow that same schedule with a 1.0mL pin Monday, and a 1.0mL pin Thursday.

Which brings me to babies first pin. I warmed the oil with a warm water soak, and tried drawing with a 23g needle that came with the syringes I bought, no dice, rookie move. So I swapped the 23g needle for the suggested 21g drawing needle and pulled in my first 1.0mL. Swapped the 21g for a 25g, alcohol wiped my glute and pinned for the first time. I’ve been pinning peptides for a few months now and they go in quick, so I was quite surprised at the time it took to push 1.0mL of viscous oil into my glute.. I felt like a man after, because before peptides I had a healthy fear of needles.

Today’s session:

Push
Duration: 1:35
Volume: 27,679 lbs

Barbell Bench Press
First pin. 1.0 mL. Plan: 1.0 mL Monday / 1.0 mL Thursday. Felt strong. Dropped a set per Lev’s overtraining recommendation.
W: 45 × 20
W: 95 × 10
W: 135 × 6
W: 165 × 4
185 × 10 @9.5
185 × 10 @9.5

Incline Bench Press (Barbell)
Expected to be stronger with one less flat bench set — slight regression instead. Drop set chasing the pump.
150 × 5 @10 (F)
150 × 5 @10 (F)
95 × 17 @10 (F)

Chest Dip (Assisted)
Band-assisted (~-15 lbs). Controlled, squeeze at top.
15 × 14 @9.5
15 × 16 @10 (F)
15 × 13 @10 (F)

Dumbbell Shoulder Press
Big improvement over last session. 52.5 per arm. Increased rest from 2 → 3 min between sets 2–3 to test effect. Didn’t help much.
105 × 10 @10 (F)
105 × 8 @10 (F)
105 × 8 @10 (F)

Cable Lateral Raise
Height: 8 Dropped weight second set to see if I can feel it a little differently in the delt depending on elbow position. Definitely horsecocking at 25lbs, need inertia from knee pop to get full range of motion. 20lbs feels really nice. Second set 16 was max +3 partials. Third set 13 was max + 3 partials. Don’t really ever mess with partials, but I’m including them moving forward.

25 × 16 @10 (F)
25 × 16 @10 (F)
20 × 19 @10 (F)
20 × 19 @10 (F)
20 × 16 @10 (F)
20 × 16 @10 (F)

Triceps Rope Pushdown
Experimenting with drop sets. Brutal burn.
45 × 14 @9.5
45 × 12 @10 (F)
45 × 10 @10 (F)
(D)25 × 11 @10 (F)

Overhead Cable Triceps Extension
Height: 12. Extremely tough sets.
45 × 14 @10 (F)
45 × 11 @10 (F)
45 × 10 @10 (F)
(D)20 × 12 @10 (F)

Single Arm Cable Triceps Pushdown
Triceps felt like they were going to explode.
30 × 9 @9.5
30 × 9 @9.5
30 × 10 @10 (F)
30 × 10 @10 (F)
30 × 9 @10 (F)
30 × 9 @10 (F)

Macro info:

Calories: 2350

Carbs: 203g

Fats: 57g

Protein: 255g

Breakfast: coffee with milk x 2, two Greek yogurt cups, 1 banana

Lunch: 1 banana, 160g Greek salad, 1 tbsp dressing, 1 tbsp feta, 140g white rice, 106g chicken breast, 82g steamed carrots

Dinner: 176g lean ground beef, 122g white rice, 20g corn, 47g steamed carrots, digestive enzyme tablet

Pre workout: 1 scoop pre workout mix with water

Intra workout: 1 scoop ATP electrolytes with water

Post workout: 2 shakes with 2 scoops whey isolate, 1 tbsp psyllium husk mixed with water. 1 cup whole milk, multivitamin, fish oil, D3 with K2, melatonin, magnesium, vitamin c, digestive enzyme tablet, and zinc


Injectables:

500mcg BPC157 into elbow tendons

500mcg TB500 into elbow tendons

1mg of Retatrutide (following @LevButlerov recommendation to reduce dose)

1.0mL Synenthate (250mg per mL)

 

[Shakey]

Which brings me to babies first pin. I warmed the oil with a warm water soak, and tried drawing with a 23g needle that came with the syringes I bought, no dice, rookie move. So I swapped the 23g needle for the suggested 21g drawing needle and pulled in my first 1.0mL. Swapped the 21g for a 25g, alcohol wiped my glute and pinned for the first time. I’ve been pinning peptides for a few months now and they go in quick, so I was quite surprised at the time it took to push 1.0mL of viscous oil into my glute.. I felt like a man after, because before peptides I had a healthy fear of needles.

Congrats on becoming a man.
Nice lifts.

 

[LevButlerov]

March 12 – 2026 log

Weight this morning: 183.0lbs

Had a decently long work day, but my commute was good in each direction with an early start moving the end of day up a bit earlier than usual. Didn’t get to the post office before they closed to pick up my first shipment of goodies from @SYNPharmaDist but will make it there tomorrow.

Listened to about 8 Evolutionary.org podcasts over the past two days, cherry picking topics that were of interest, and relating to what my plans are, and will be in the future. What a great informational set of podcasts they are thank you @stevesmi and @Mobster for hosting, and other community members for offering their experiences. One of the podcasts I listened to really hit on the subject of pinning frequency and there was a guest from the forum who talked about a Monday and Thursday schedule. I decided that I would probably be easier to measure, and easier on me to follow that same schedule with a 1.0mL pin Monday, and a 1.0mL pin Thursday.

Which brings me to babies first pin. I warmed the oil with a warm water soak, and tried drawing with a 23g needle that came with the syringes I bought, no dice, rookie move. So I swapped the 23g needle for the suggested 21g drawing needle and pulled in my first 1.0mL. Swapped the 21g for a 25g, alcohol wiped my glute and pinned for the first time. I’ve been pinning peptides for a few months now and they go in quick, so I was quite surprised at the time it took to push 1.0mL of viscous oil into my glute.. I felt like a man after, because before peptides I had a healthy fear of needles.

Today’s session:

Push
Duration: 1:35
Volume: 27,679 lbs

Barbell Bench Press
First pin. 1.0 mL. Plan: 1.0 mL Monday / 1.0 mL Thursday. Felt strong. Dropped a set per Lev’s overtraining recommendation.
W: 45 × 20
W: 95 × 10
W: 135 × 6
W: 165 × 4
185 × 10 @9.5
185 × 10 @9.5

Incline Bench Press (Barbell)
Expected to be stronger with one less flat bench set — slight regression instead. Drop set chasing the pump.
150 × 5 @10 (F)
150 × 5 @10 (F)
95 × 17 @10 (F)

Chest Dip (Assisted)
Band-assisted (~-15 lbs). Controlled, squeeze at top.
15 × 14 @9.5
15 × 16 @10 (F)
15 × 13 @10 (F)

Dumbbell Shoulder Press
Big improvement over last session. 52.5 per arm. Increased rest from 2 → 3 min between sets 2–3 to test effect. Didn’t help much.
105 × 10 @10 (F)
105 × 8 @10 (F)
105 × 8 @10 (F)

Cable Lateral Raise
Height: 8 Dropped weight second set to see if I can feel it a little differently in the delt depending on elbow position. Definitely horsecocking at 25lbs, need inertia from knee pop to get full range of motion. 20lbs feels really nice. Second set 16 was max +3 partials. Third set 13 was max + 3 partials. Don’t really ever mess with partials, but I’m including them moving forward.

25 × 16 @10 (F)
25 × 16 @10 (F)
20 × 19 @10 (F)
20 × 19 @10 (F)
20 × 16 @10 (F)
20 × 16 @10 (F)

Triceps Rope Pushdown
Experimenting with drop sets. Brutal burn.
45 × 14 @9.5
45 × 12 @10 (F)
45 × 10 @10 (F)
(D)25 × 11 @10 (F)

Overhead Cable Triceps Extension
Height: 12. Extremely tough sets.
45 × 14 @10 (F)
45 × 11 @10 (F)
45 × 10 @10 (F)
(D)20 × 12 @10 (F)

Single Arm Cable Triceps Pushdown
Triceps felt like they were going to explode.
30 × 9 @9.5
30 × 9 @9.5
30 × 10 @10 (F)
30 × 10 @10 (F)
30 × 9 @10 (F)
30 × 9 @10 (F)

Macro info:

Calories: 2350

Carbs: 203g

Fats: 57g

Protein: 255g

Breakfast: coffee with milk x 2, two Greek yogurt cups, 1 banana

Lunch: 1 banana, 160g Greek salad, 1 tbsp dressing, 1 tbsp feta, 140g white rice, 106g chicken breast, 82g steamed carrots

Dinner: 176g lean ground beef, 122g white rice, 20g corn, 47g steamed carrots, digestive enzyme tablet

Pre workout: 1 scoop pre workout mix with water

Intra workout: 1 scoop ATP electrolytes with water

Post workout: 2 shakes with 2 scoops whey isolate, 1 tbsp psyllium husk mixed with water. 1 cup whole milk, multivitamin, fish oil, D3 with K2, melatonin, magnesium, vitamin c, digestive enzyme tablet, and zinc


Injectables:

500mcg BPC157 into elbow tendons

500mcg TB500 into elbow tendons

1mg of Retatrutide (following @LevButlerov recommendation to reduce dose)

1.0mL Synenthate (250mg per mL)

1st pin is the most interesting one @wye now you're a true man welcome fully again to the EVO family our brother!
you following this guide right? https://trtinjections.com

and food steady but if you can add a few walnuts

 

[stevesmi]

March 12 – 2026 log

Weight this morning: 183.0lbs

Had a decently long work day, but my commute was good in each direction with an early start moving the end of day up a bit earlier than usual. Didn’t get to the post office before they closed to pick up my first shipment of goodies from @SYNPharmaDist but will make it there tomorrow.

Listened to about 8 Evolutionary.org podcasts over the past two days, cherry picking topics that were of interest, and relating to what my plans are, and will be in the future. What a great informational set of podcasts they are thank you @stevesmi and @Mobster for hosting, and other community members for offering their experiences. One of the podcasts I listened to really hit on the subject of pinning frequency and there was a guest from the forum who talked about a Monday and Thursday schedule. I decided that I would probably be easier to measure, and easier on me to follow that same schedule with a 1.0mL pin Monday, and a 1.0mL pin Thursday.

Which brings me to babies first pin. I warmed the oil with a warm water soak, and tried drawing with a 23g needle that came with the syringes I bought, no dice, rookie move. So I swapped the 23g needle for the suggested 21g drawing needle and pulled in my first 1.0mL. Swapped the 21g for a 25g, alcohol wiped my glute and pinned for the first time. I’ve been pinning peptides for a few months now and they go in quick, so I was quite surprised at the time it took to push 1.0mL of viscous oil into my glute.. I felt like a man after, because before peptides I had a healthy fear of needles.

Today’s session:

Push
Duration: 1:35
Volume: 27,679 lbs

Barbell Bench Press
First pin. 1.0 mL. Plan: 1.0 mL Monday / 1.0 mL Thursday. Felt strong. Dropped a set per Lev’s overtraining recommendation.
W: 45 × 20
W: 95 × 10
W: 135 × 6
W: 165 × 4
185 × 10 @9.5
185 × 10 @9.5

Incline Bench Press (Barbell)
Expected to be stronger with one less flat bench set — slight regression instead. Drop set chasing the pump.
150 × 5 @10 (F)
150 × 5 @10 (F)
95 × 17 @10 (F)

Chest Dip (Assisted)
Band-assisted (~-15 lbs). Controlled, squeeze at top.
15 × 14 @9.5
15 × 16 @10 (F)
15 × 13 @10 (F)

Dumbbell Shoulder Press
Big improvement over last session. 52.5 per arm. Increased rest from 2 → 3 min between sets 2–3 to test effect. Didn’t help much.
105 × 10 @10 (F)
105 × 8 @10 (F)
105 × 8 @10 (F)

Cable Lateral Raise
Height: 8 Dropped weight second set to see if I can feel it a little differently in the delt depending on elbow position. Definitely horsecocking at 25lbs, need inertia from knee pop to get full range of motion. 20lbs feels really nice. Second set 16 was max +3 partials. Third set 13 was max + 3 partials. Don’t really ever mess with partials, but I’m including them moving forward.

25 × 16 @10 (F)
25 × 16 @10 (F)
20 × 19 @10 (F)
20 × 19 @10 (F)
20 × 16 @10 (F)
20 × 16 @10 (F)

Triceps Rope Pushdown
Experimenting with drop sets. Brutal burn.
45 × 14 @9.5
45 × 12 @10 (F)
45 × 10 @10 (F)
(D)25 × 11 @10 (F)

Overhead Cable Triceps Extension
Height: 12. Extremely tough sets.
45 × 14 @10 (F)
45 × 11 @10 (F)
45 × 10 @10 (F)
(D)20 × 12 @10 (F)

Single Arm Cable Triceps Pushdown
Triceps felt like they were going to explode.
30 × 9 @9.5
30 × 9 @9.5
30 × 10 @10 (F)
30 × 10 @10 (F)
30 × 9 @10 (F)
30 × 9 @10 (F)

Macro info:

Calories: 2350

Carbs: 203g

Fats: 57g

Protein: 255g

Breakfast: coffee with milk x 2, two Greek yogurt cups, 1 banana

Lunch: 1 banana, 160g Greek salad, 1 tbsp dressing, 1 tbsp feta, 140g white rice, 106g chicken breast, 82g steamed carrots

Dinner: 176g lean ground beef, 122g white rice, 20g corn, 47g steamed carrots, digestive enzyme tablet

Pre workout: 1 scoop pre workout mix with water

Intra workout: 1 scoop ATP electrolytes with water

Post workout: 2 shakes with 2 scoops whey isolate, 1 tbsp psyllium husk mixed with water. 1 cup whole milk, multivitamin, fish oil, D3 with K2, melatonin, magnesium, vitamin c, digestive enzyme tablet, and zinc


Injectables:

500mcg BPC157 into elbow tendons

500mcg TB500 into elbow tendons

1mg of Retatrutide (following @LevButlerov recommendation to reduce dose)

1.0mL Synenthate (250mg per mL)

@wye I'm glad you love the podcast, man. one of the things that I try and do as much as I can is educate, and it's very important that we continue the dialogue so we can all keep improving as you are doing.

 

[ceo]

March 12 – 2026 log

Weight this morning: 183.0lbs

Had a decently long work day, but my commute was good in each direction with an early start moving the end of day up a bit earlier than usual. Didn’t get to the post office before they closed to pick up my first shipment of goodies from @SYNPharmaDist but will make it there tomorrow.

Listened to about 8 Evolutionary.org podcasts over the past two days, cherry picking topics that were of interest, and relating to what my plans are, and will be in the future. What a great informational set of podcasts they are thank you @stevesmi and @Mobster for hosting, and other community members for offering their experiences. One of the podcasts I listened to really hit on the subject of pinning frequency and there was a guest from the forum who talked about a Monday and Thursday schedule. I decided that I would probably be easier to measure, and easier on me to follow that same schedule with a 1.0mL pin Monday, and a 1.0mL pin Thursday.

Which brings me to babies first pin. I warmed the oil with a warm water soak, and tried drawing with a 23g needle that came with the syringes I bought, no dice, rookie move. So I swapped the 23g needle for the suggested 21g drawing needle and pulled in my first 1.0mL. Swapped the 21g for a 25g, alcohol wiped my glute and pinned for the first time. I’ve been pinning peptides for a few months now and they go in quick, so I was quite surprised at the time it took to push 1.0mL of viscous oil into my glute.. I felt like a man after, because before peptides I had a healthy fear of needles.

Today’s session:

Push
Duration: 1:35
Volume: 27,679 lbs

Barbell Bench Press
First pin. 1.0 mL. Plan: 1.0 mL Monday / 1.0 mL Thursday. Felt strong. Dropped a set per Lev’s overtraining recommendation.
W: 45 × 20
W: 95 × 10
W: 135 × 6
W: 165 × 4
185 × 10 @9.5
185 × 10 @9.5

Incline Bench Press (Barbell)
Expected to be stronger with one less flat bench set — slight regression instead. Drop set chasing the pump.
150 × 5 @10 (F)
150 × 5 @10 (F)
95 × 17 @10 (F)

Chest Dip (Assisted)
Band-assisted (~-15 lbs). Controlled, squeeze at top.
15 × 14 @9.5
15 × 16 @10 (F)
15 × 13 @10 (F)

Dumbbell Shoulder Press
Big improvement over last session. 52.5 per arm. Increased rest from 2 → 3 min between sets 2–3 to test effect. Didn’t help much.
105 × 10 @10 (F)
105 × 8 @10 (F)
105 × 8 @10 (F)

Cable Lateral Raise
Height: 8 Dropped weight second set to see if I can feel it a little differently in the delt depending on elbow position. Definitely horsecocking at 25lbs, need inertia from knee pop to get full range of motion. 20lbs feels really nice. Second set 16 was max +3 partials. Third set 13 was max + 3 partials. Don’t really ever mess with partials, but I’m including them moving forward.

25 × 16 @10 (F)
25 × 16 @10 (F)
20 × 19 @10 (F)
20 × 19 @10 (F)
20 × 16 @10 (F)
20 × 16 @10 (F)

Triceps Rope Pushdown
Experimenting with drop sets. Brutal burn.
45 × 14 @9.5
45 × 12 @10 (F)
45 × 10 @10 (F)
(D)25 × 11 @10 (F)

Overhead Cable Triceps Extension
Height: 12. Extremely tough sets.
45 × 14 @10 (F)
45 × 11 @10 (F)
45 × 10 @10 (F)
(D)20 × 12 @10 (F)

Single Arm Cable Triceps Pushdown
Triceps felt like they were going to explode.
30 × 9 @9.5
30 × 9 @9.5
30 × 10 @10 (F)
30 × 10 @10 (F)
30 × 9 @10 (F)
30 × 9 @10 (F)

Macro info:

Calories: 2350

Carbs: 203g

Fats: 57g

Protein: 255g

Breakfast: coffee with milk x 2, two Greek yogurt cups, 1 banana

Lunch: 1 banana, 160g Greek salad, 1 tbsp dressing, 1 tbsp feta, 140g white rice, 106g chicken breast, 82g steamed carrots

Dinner: 176g lean ground beef, 122g white rice, 20g corn, 47g steamed carrots, digestive enzyme tablet

Pre workout: 1 scoop pre workout mix with water

Intra workout: 1 scoop ATP electrolytes with water

Post workout: 2 shakes with 2 scoops whey isolate, 1 tbsp psyllium husk mixed with water. 1 cup whole milk, multivitamin, fish oil, D3 with K2, melatonin, magnesium, vitamin c, digestive enzyme tablet, and zinc


Injectables:

500mcg BPC157 into elbow tendons

500mcg TB500 into elbow tendons

1mg of Retatrutide (following @LevButlerov recommendation to reduce dose)

1.0mL Synenthate (250mg per mL)

@wye Bro, nice layout of the different foods that you're eating. Very impressive if you ask me. I like the hard work you're doing.

 

[wye]

@wye Bro, nice layout of the different foods that you're eating. Very impressive if you ask me. I like the hard work you're doing.

Thank you for the words of encouragement. I'm enjoying documenting all this stuff.

 

[wye]

March 13 – 2026 log

First day off today, but got called in for some helicopter work tomorrow to fix a broken remote access powerline so I’ll have an evening leg workout before bed and thankfully have a rest day on Sunday to recover for the work week.

Today’s session:

Reduced overall amount of sets per exercise following @LevButlerov recommendation.

Right elbow felt decent, I didn’t want to push it with the hammer curls as a finisher so I left them off the table.

I don’t think it’s possible that the test e is already having an affect, and it’s probably placebo but I had a lot more jam per set than I have ever had.

Pull – Heavy – 2026
Duration: 1:19
Volume: 24,785 lbs

Lat Pulldown (Cable)
Pronated MAG grip. Slow and controlled. Warm-up felt nice. Set 1 reps 14–15 were partials. Set 2 reps 11–13 were partials. Loving the partials.
W: 90 × 14
115 × 15 @10 (F)
115 × 13 @10 (F)

Seated Cable Row – Bar Grip
Height 3. Narrow supinated MAG grip. Slow and controlled. Set 1 reps 15–17 partials. Set 2 reps 13–17 partials.
130 × 17 @10 (F)
130 × 17 @10 (F)

Cable Shrugs
Two-second pause at the top. Used two single D-handles today to change hand angle and see if there is a trap activation difference. Set 1 reps 25–28 partials. Drop set to third set.
115 × 28 @10 (F)
115 × 19 @10 (F)
(D)90 × 16 @10 (F)

Straight Arm Lat Pulldown
Felt amazing. Could push much harder than last session.
40 × 18 @10 (F)
40 × 12 @10 (F)

Single Arm Reverse Cable Fly
Height 27. Sets 1–2 reps 16–19 partials. Sets 3–4 reps 16–20 partials.
30 × 19 @10 (F)
30 × 19 @10 (F)
30 × 20 @10 (F)
30 × 20 @10 (F)

Behind the Back Cable Curl
Height 8. Much more jam than last session. Heart rate peaked at 154 during these.
40 × 19 @10 (F)
40 × 19 @10 (F)
40 × 17 @10 (F)
40 × 17 @10 (F)
40 × 17 @10 (F)
40 × 17 @10 (F)

Cable Bicep Curl

Flat bar
30 × 15 @9.5
30 × 16 @10 (F)
30 × 11 @10 (F)

Macro info:

Calories: 1779

Carbs: 106g

Fats: 50g

Protein: 233g

Breakfast: coffee with milk x 2, 2 scoops whey isolate, 1 tbsp psyllium husk mixed with water

Lunch: 2 large eggs, 1 slice of ancient grain toast

Pre workout: 1 scoop pre workout mix with water

Intra workout: 1 scoop ATP electrolytes with water

Dinner: 136g chicken breast, 124g white rice, 66g roasted yam, 108g Greek salad, 1 tbsp Greek dressing, 1 tbsp feta cheese, digestive enzyme tablet

Post workout: 2 shakes with 2 scoops whey isolate, 1 tbsp psyllium husk mixed with water. 1 cup whole milk, multivitamin, fish oil, D3 with K2, melatonin, magnesium, vitamin c, digestive enzyme tablet, and zinc

Had a bunch of errands to run this morning, to the afternoon so didn’t get my usual intake of calories for breakfast.

I think it’s also important to note I’m not including oils that my food may be cooked with, so I think it’s important to leave myself a bit of a buffer.

Injectables:

500mcg BPC157 into elbow tendons

500mcg TB500 into elbow tendons

 

[Mobster]

March 12 – 2026 log

Weight this morning: 183.0lbs

Had a decently long work day, but my commute was good in each direction with an early start moving the end of day up a bit earlier than usual. Didn’t get to the post office before they closed to pick up my first shipment of goodies from @SYNPharmaDist but will make it there tomorrow.

Listened to about 8 Evolutionary.org podcasts over the past two days, cherry picking topics that were of interest, and relating to what my plans are, and will be in the future. What a great informational set of podcasts they are thank you @stevesmi and @Mobster for hosting, and other community members for offering their experiences. One of the podcasts I listened to really hit on the subject of pinning frequency and there was a guest from the forum who talked about a Monday and Thursday schedule. I decided that I would probably be easier to measure, and easier on me to follow that same schedule with a 1.0mL pin Monday, and a 1.0mL pin Thursday.

Which brings me to babies first pin. I warmed the oil with a warm water soak, and tried drawing with a 23g needle that came with the syringes I bought, no dice, rookie move. So I swapped the 23g needle for the suggested 21g drawing needle and pulled in my first 1.0mL. Swapped the 21g for a 25g, alcohol wiped my glute and pinned for the first time. I’ve been pinning peptides for a few months now and they go in quick, so I was quite surprised at the time it took to push 1.0mL of viscous oil into my glute.. I felt like a man after, because before peptides I had a healthy fear of needles.

Today’s session:

Push
Duration: 1:35
Volume: 27,679 lbs

Barbell Bench Press
First pin. 1.0 mL. Plan: 1.0 mL Monday / 1.0 mL Thursday. Felt strong. Dropped a set per Lev’s overtraining recommendation.
W: 45 × 20
W: 95 × 10
W: 135 × 6
W: 165 × 4
185 × 10 @9.5
185 × 10 @9.5

Incline Bench Press (Barbell)
Expected to be stronger with one less flat bench set — slight regression instead. Drop set chasing the pump.
150 × 5 @10 (F)
150 × 5 @10 (F)
95 × 17 @10 (F)

Chest Dip (Assisted)
Band-assisted (~-15 lbs). Controlled, squeeze at top.
15 × 14 @9.5
15 × 16 @10 (F)
15 × 13 @10 (F)

Dumbbell Shoulder Press
Big improvement over last session. 52.5 per arm. Increased rest from 2 → 3 min between sets 2–3 to test effect. Didn’t help much.
105 × 10 @10 (F)
105 × 8 @10 (F)
105 × 8 @10 (F)

Cable Lateral Raise
Height: 8 Dropped weight second set to see if I can feel it a little differently in the delt depending on elbow position. Definitely horsecocking at 25lbs, need inertia from knee pop to get full range of motion. 20lbs feels really nice. Second set 16 was max +3 partials. Third set 13 was max + 3 partials. Don’t really ever mess with partials, but I’m including them moving forward.

25 × 16 @10 (F)
25 × 16 @10 (F)
20 × 19 @10 (F)
20 × 19 @10 (F)
20 × 16 @10 (F)
20 × 16 @10 (F)

Triceps Rope Pushdown
Experimenting with drop sets. Brutal burn.
45 × 14 @9.5
45 × 12 @10 (F)
45 × 10 @10 (F)
(D)25 × 11 @10 (F)

Overhead Cable Triceps Extension
Height: 12. Extremely tough sets.
45 × 14 @10 (F)
45 × 11 @10 (F)
45 × 10 @10 (F)
(D)20 × 12 @10 (F)

Single Arm Cable Triceps Pushdown
Triceps felt like they were going to explode.
30 × 9 @9.5
30 × 9 @9.5
30 × 10 @10 (F)
30 × 10 @10 (F)
30 × 9 @10 (F)
30 × 9 @10 (F)

Macro info:

Calories: 2350

Carbs: 203g

Fats: 57g

Protein: 255g

Breakfast: coffee with milk x 2, two Greek yogurt cups, 1 banana

Lunch: 1 banana, 160g Greek salad, 1 tbsp dressing, 1 tbsp feta, 140g white rice, 106g chicken breast, 82g steamed carrots

Dinner: 176g lean ground beef, 122g white rice, 20g corn, 47g steamed carrots, digestive enzyme tablet

Pre workout: 1 scoop pre workout mix with water

Intra workout: 1 scoop ATP electrolytes with water

Post workout: 2 shakes with 2 scoops whey isolate, 1 tbsp psyllium husk mixed with water. 1 cup whole milk, multivitamin, fish oil, D3 with K2, melatonin, magnesium, vitamin c, digestive enzyme tablet, and zinc


Injectables:

500mcg BPC157 into elbow tendons

500mcg TB500 into elbow tendons

1mg of Retatrutide (following @LevButlerov recommendation to reduce dose)

1.0mL Synenthate (250mg per mL)

Thanks for the comments

 

[ROIDDERS]

March 12 – 2026 log

Weight this morning: 183.0lbs

Had a decently long work day, but my commute was good in each direction with an early start moving the end of day up a bit earlier than usual. Didn’t get to the post office before they closed to pick up my first shipment of goodies from @SYNPharmaDist but will make it there tomorrow.

Listened to about 8 Evolutionary.org podcasts over the past two days, cherry picking topics that were of interest, and relating to what my plans are, and will be in the future. What a great informational set of podcasts they are thank you @stevesmi and @Mobster for hosting, and other community members for offering their experiences. One of the podcasts I listened to really hit on the subject of pinning frequency and there was a guest from the forum who talked about a Monday and Thursday schedule. I decided that I would probably be easier to measure, and easier on me to follow that same schedule with a 1.0mL pin Monday, and a 1.0mL pin Thursday.

Which brings me to babies first pin. I warmed the oil with a warm water soak, and tried drawing with a 23g needle that came with the syringes I bought, no dice, rookie move. So I swapped the 23g needle for the suggested 21g drawing needle and pulled in my first 1.0mL. Swapped the 21g for a 25g, alcohol wiped my glute and pinned for the first time. I’ve been pinning peptides for a few months now and they go in quick, so I was quite surprised at the time it took to push 1.0mL of viscous oil into my glute.. I felt like a man after, because before peptides I had a healthy fear of needles.

Today’s session:

Push
Duration: 1:35
Volume: 27,679 lbs

Barbell Bench Press
First pin. 1.0 mL. Plan: 1.0 mL Monday / 1.0 mL Thursday. Felt strong. Dropped a set per Lev’s overtraining recommendation.
W: 45 × 20
W: 95 × 10
W: 135 × 6
W: 165 × 4
185 × 10 @9.5
185 × 10 @9.5

Incline Bench Press (Barbell)
Expected to be stronger with one less flat bench set — slight regression instead. Drop set chasing the pump.
150 × 5 @10 (F)
150 × 5 @10 (F)
95 × 17 @10 (F)

Chest Dip (Assisted)
Band-assisted (~-15 lbs). Controlled, squeeze at top.
15 × 14 @9.5
15 × 16 @10 (F)
15 × 13 @10 (F)

Dumbbell Shoulder Press
Big improvement over last session. 52.5 per arm. Increased rest from 2 → 3 min between sets 2–3 to test effect. Didn’t help much.
105 × 10 @10 (F)
105 × 8 @10 (F)
105 × 8 @10 (F)

Cable Lateral Raise
Height: 8 Dropped weight second set to see if I can feel it a little differently in the delt depending on elbow position. Definitely horsecocking at 25lbs, need inertia from knee pop to get full range of motion. 20lbs feels really nice. Second set 16 was max +3 partials. Third set 13 was max + 3 partials. Don’t really ever mess with partials, but I’m including them moving forward.

25 × 16 @10 (F)
25 × 16 @10 (F)
20 × 19 @10 (F)
20 × 19 @10 (F)
20 × 16 @10 (F)
20 × 16 @10 (F)

Triceps Rope Pushdown
Experimenting with drop sets. Brutal burn.
45 × 14 @9.5
45 × 12 @10 (F)
45 × 10 @10 (F)
(D)25 × 11 @10 (F)

Overhead Cable Triceps Extension
Height: 12. Extremely tough sets.
45 × 14 @10 (F)
45 × 11 @10 (F)
45 × 10 @10 (F)
(D)20 × 12 @10 (F)

Single Arm Cable Triceps Pushdown
Triceps felt like they were going to explode.
30 × 9 @9.5
30 × 9 @9.5
30 × 10 @10 (F)
30 × 10 @10 (F)
30 × 9 @10 (F)
30 × 9 @10 (F)

Macro info:

Calories: 2350

Carbs: 203g

Fats: 57g

Protein: 255g

Breakfast: coffee with milk x 2, two Greek yogurt cups, 1 banana

Lunch: 1 banana, 160g Greek salad, 1 tbsp dressing, 1 tbsp feta, 140g white rice, 106g chicken breast, 82g steamed carrots

Dinner: 176g lean ground beef, 122g white rice, 20g corn, 47g steamed carrots, digestive enzyme tablet

Pre workout: 1 scoop pre workout mix with water

Intra workout: 1 scoop ATP electrolytes with water

Post workout: 2 shakes with 2 scoops whey isolate, 1 tbsp psyllium husk mixed with water. 1 cup whole milk, multivitamin, fish oil, D3 with K2, melatonin, magnesium, vitamin c, digestive enzyme tablet, and zinc


Injectables:

500mcg BPC157 into elbow tendons

500mcg TB500 into elbow tendons

1mg of Retatrutide (following @LevButlerov recommendation to reduce dose)

1.0mL Synenthate (250mg per mL)

the calories and carbs look sweet! @wye One thing I like about what you're doing is how you balance out your meals. That's really smart, and it keeps things fun.

 

[2Thick]

March 13 – 2026 log

First day off today, but got called in for some helicopter work tomorrow to fix a broken remote access powerline so I’ll have an evening leg workout before bed and thankfully have a rest day on Sunday to recover for the work week.

Today’s session:

Reduced overall amount of sets per exercise following @LevButlerov recommendation.

Right elbow felt decent, I didn’t want to push it with the hammer curls as a finisher so I left them off the table.

I don’t think it’s possible that the test e is already having an affect, and it’s probably placebo but I had a lot more jam per set than I have ever had.

Pull – Heavy – 2026
Duration: 1:19
Volume: 24,785 lbs

Lat Pulldown (Cable)
Pronated MAG grip. Slow and controlled. Warm-up felt nice. Set 1 reps 14–15 were partials. Set 2 reps 11–13 were partials. Loving the partials.
W: 90 × 14
115 × 15 @10 (F)
115 × 13 @10 (F)

Seated Cable Row – Bar Grip
Height 3. Narrow supinated MAG grip. Slow and controlled. Set 1 reps 15–17 partials. Set 2 reps 13–17 partials.
130 × 17 @10 (F)
130 × 17 @10 (F)

Cable Shrugs
Two-second pause at the top. Used two single D-handles today to change hand angle and see if there is a trap activation difference. Set 1 reps 25–28 partials. Drop set to third set.
115 × 28 @10 (F)
115 × 19 @10 (F)
(D)90 × 16 @10 (F)

Straight Arm Lat Pulldown
Felt amazing. Could push much harder than last session.
40 × 18 @10 (F)
40 × 12 @10 (F)

Single Arm Reverse Cable Fly
Height 27. Sets 1–2 reps 16–19 partials. Sets 3–4 reps 16–20 partials.
30 × 19 @10 (F)
30 × 19 @10 (F)
30 × 20 @10 (F)
30 × 20 @10 (F)

Behind the Back Cable Curl
Height 8. Much more jam than last session. Heart rate peaked at 154 during these.
40 × 19 @10 (F)
40 × 19 @10 (F)
40 × 17 @10 (F)
40 × 17 @10 (F)
40 × 17 @10 (F)
40 × 17 @10 (F)

Cable Bicep Curl

Flat bar
30 × 15 @9.5
30 × 16 @10 (F)
30 × 11 @10 (F)

Macro info:

Calories: 1779

Carbs: 106g

Fats: 50g

Protein: 233g

Breakfast: coffee with milk x 2, 2 scoops whey isolate, 1 tbsp psyllium husk mixed with water

Lunch: 2 large eggs, 1 slice of ancient grain toast

Pre workout: 1 scoop pre workout mix with water

Intra workout: 1 scoop ATP electrolytes with water

Dinner: 136g chicken breast, 124g white rice, 66g roasted yam, 108g Greek salad, 1 tbsp Greek dressing, 1 tbsp feta cheese, digestive enzyme tablet

Post workout: 2 shakes with 2 scoops whey isolate, 1 tbsp psyllium husk mixed with water. 1 cup whole milk, multivitamin, fish oil, D3 with K2, melatonin, magnesium, vitamin c, digestive enzyme tablet, and zinc

Had a bunch of errands to run this morning, to the afternoon so didn’t get my usual intake of calories for breakfast.

I think it’s also important to note I’m not including oils that my food may be cooked with, so I think it’s important to leave myself a bit of a buffer.

Injectables:

500mcg BPC157 into elbow tendons

500mcg TB500 into elbow tendons

It's interesting that you're injecting both the BPC and the TB500 into your elbow. @wye Do you feel like that works better? Because I've always read that TB500 will travel well, but BPC is the one you want to inject spot.

 

[Ulter]

View attachment 195619View attachment 195620View attachment 195621View attachment 195622

Good job posting up your starter pictures. Now from here I believe that you can have great results. It's just a matter of being disciplined and being consistent. @wye

 

[LevButlerov]

March 13 – 2026 log

First day off today, but got called in for some helicopter work tomorrow to fix a broken remote access powerline so I’ll have an evening leg workout before bed and thankfully have a rest day on Sunday to recover for the work week.

Today’s session:

Reduced overall amount of sets per exercise following @LevButlerov recommendation.

Right elbow felt decent, I didn’t want to push it with the hammer curls as a finisher so I left them off the table.

I don’t think it’s possible that the test e is already having an affect, and it’s probably placebo but I had a lot more jam per set than I have ever had.

Pull – Heavy – 2026
Duration: 1:19
Volume: 24,785 lbs

Lat Pulldown (Cable)
Pronated MAG grip. Slow and controlled. Warm-up felt nice. Set 1 reps 14–15 were partials. Set 2 reps 11–13 were partials. Loving the partials.
W: 90 × 14
115 × 15 @10 (F)
115 × 13 @10 (F)

Seated Cable Row – Bar Grip
Height 3. Narrow supinated MAG grip. Slow and controlled. Set 1 reps 15–17 partials. Set 2 reps 13–17 partials.
130 × 17 @10 (F)
130 × 17 @10 (F)

Cable Shrugs
Two-second pause at the top. Used two single D-handles today to change hand angle and see if there is a trap activation difference. Set 1 reps 25–28 partials. Drop set to third set.
115 × 28 @10 (F)
115 × 19 @10 (F)
(D)90 × 16 @10 (F)

Straight Arm Lat Pulldown
Felt amazing. Could push much harder than last session.
40 × 18 @10 (F)
40 × 12 @10 (F)

Single Arm Reverse Cable Fly
Height 27. Sets 1–2 reps 16–19 partials. Sets 3–4 reps 16–20 partials.
30 × 19 @10 (F)
30 × 19 @10 (F)
30 × 20 @10 (F)
30 × 20 @10 (F)

Behind the Back Cable Curl
Height 8. Much more jam than last session. Heart rate peaked at 154 during these.
40 × 19 @10 (F)
40 × 19 @10 (F)
40 × 17 @10 (F)
40 × 17 @10 (F)
40 × 17 @10 (F)
40 × 17 @10 (F)

Cable Bicep Curl

Flat bar
30 × 15 @9.5
30 × 16 @10 (F)
30 × 11 @10 (F)

Macro info:

Calories: 1779

Carbs: 106g

Fats: 50g

Protein: 233g

Breakfast: coffee with milk x 2, 2 scoops whey isolate, 1 tbsp psyllium husk mixed with water

Lunch: 2 large eggs, 1 slice of ancient grain toast

Pre workout: 1 scoop pre workout mix with water

Intra workout: 1 scoop ATP electrolytes with water

Dinner: 136g chicken breast, 124g white rice, 66g roasted yam, 108g Greek salad, 1 tbsp Greek dressing, 1 tbsp feta cheese, digestive enzyme tablet

Post workout: 2 shakes with 2 scoops whey isolate, 1 tbsp psyllium husk mixed with water. 1 cup whole milk, multivitamin, fish oil, D3 with K2, melatonin, magnesium, vitamin c, digestive enzyme tablet, and zinc

Had a bunch of errands to run this morning, to the afternoon so didn’t get my usual intake of calories for breakfast.

I think it’s also important to note I’m not including oils that my food may be cooked with, so I think it’s important to leave myself a bit of a buffer.

Injectables:

500mcg BPC157 into elbow tendons

500mcg TB500 into elbow tendons

actually you might feel the test fast its not just placebo @wye you're doing well
and oils dont worry we can add 10-20 grams what do you cook with? get beef tallow

 

[wye]

actually you might feel the test fast its not just placebo @wye you're doing well
and oils dont worry we can add 10-20 grams what do you cook with? get beef tallow

I thought based on the ester it takes time to saturate. I definitely had that dog in me. Had a long work day, just finished dinner and about to smash legs so we’ll see if the dog is still there

Usually olive oil, sometimes butter. I’ll look into beef tallow.

 

[wye]

It's interesting that you're injecting both the BPC and the TB500 into your elbow. @wye Do you feel like that works better? Because I've always read that TB500 will travel well, but BPC is the one you want to inject spot.

I just hit the elbow with it because it’s already been alcohol wiped. And honestly I haven’t had much relief in the two months I’ve been pinning them into my elbow. I’ve got a couple kits en route right now so I’m going to just do a much heavier protocol and see if that fixes anything and then abandon it altogether for the elbow if no improvement.

 

[LevButlerov]

I thought based on the ester it takes time to saturate. I definitely had that dog in me. Had a long work day, just finished dinner and about to smash legs so we’ll see if the dog is still there

Usually olive oil, sometimes butter. I’ll look into beef tallow.

it can saturate in days you never know smash the legs @wye

try to get beef tallow asap

 

[Shakey]

I just hit the elbow with it because it’s already been alcohol wiped. And honestly I haven’t had much relief in the two months I’ve been pinning them into my elbow. I’ve got a couple kits en route right now so I’m going to just do a much heavier protocol and see if that fixes anything and then abandon it altogether for the elbow if no improvement.

Are you running to separate pins for each BPC and TB? If so you can draw both into the same pin to reduce pokes, as long as its for immediate injection.

 

[wye]

Are you running to separate pins for each BPC and TB? If so you can draw both into the same pin to reduce pokes, as long as its for immediate injection.

Separate needles/pins. And 10/4. I’ll give that a go tonight after I finish this leg session.