Female Log Build Phase Log - Female

[Alice_In_Ironland]

Oh. My. Gosh.

That additional front standing photo really highlights the overall gains you’ve made!! Your symmetry and definition is ELITE

You have achieved so much in that time - really shows your dedication and craft. There’s no faking what you’ve built.
2.5 years is both forever and a short time!

I’m sure that foundational phase was a rollercoaster but it’s served you so well not only in your physical achievements but your knowledge and detail in training!! Worth the pain and tears!!
It’s a nice reminder too of how much work and time it actually takes to get to where we all are in our journeys. We forget to look back sometimes and credit that work when we’re so focused on continuous improvement.
Good on you for taking the time to do that!

I’m so happy for you - and for us at Evo that benefit so much from everything you’ve done and share

Thank you the kindest & most thoughtful comment ever
I am so grateful for the support
It does feel as if the time has just flown by!

The ups & down do make for great character building!
A big turning point was just learning to love the process and being OK with not knowing exactly where it would take me. Keep telling myself that as long as I’m still learning, improving & increasing the threshold of discomfort I’m able to push through just by a little bit each day, then I’m on the right path

 

[Alice_In_Ironland]

Soon to be replacing my sleep supports for @RGSX first-of-it’s-kind Vital Sleep stack - the price point & ingredients absolutely blow the current ‘top’ supp shop/ OTC brands’ sleep formulations out of the water

Post up details

The @RGSX sleep stacks have melatonin, magnesium l-threonate, valerian root, l-theanine, apigenin, 5-HTP, & phosphatidylserine. The combo of ingredients promotes nervous system recovery & restorative sleep (vs basic formulas only designed to put you to sleep faster)

 

[RGSX]

Hi hello

Update: 3/3/2026

Today’s weight: 63.8kg
BP: 112/72
FBG: 5.1
View attachment 192232

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

Soon to be replacing my sleep supports for @RGSX first-of-it’s-kind Vital Sleep stack - the price point & ingredients absolutely blow the current ‘top’ supp shop/ OTC brands’ sleep formulations out of the water

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
Dry needling & soft tissue work planned for this week.

TRAINING - DAY ONE (lower body)
(12G)

• Glute Drive Machine: 120kg for 2x12 + 2 second hold at the top of each rep ( 2 reps & 2.5kg for set 2 ) + (1) 90kg for 1+1/4 reps
• DB BSS (contralateral hold): 40kg for 2 sets 15, 14 reps ( 1 rep for set 2)
• DB RDL: 36kg DBs for 2x12 (I place a wedge under my toes of the front foot to increase glute/ hamstring engagement & have the DBs at the sides of my legs - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get more depth/ a better hip hinge)
• Glute Reverse Hyperextension: 42.5kg for 15, 12 ( 1 rep each set)
• Abduction Machine: 95kg for 2 sets of 15, 15 ( 3 reps set 2)
• Glute Kickback: 21kg for 15,13 ( 3 reps for set 1 & 2.5kg for set 2)

PHYSIQUE UPDATE
Here’s my final set of ‘natty’ check-in photos (+ a cheeky lat spread for fun ) - a reminder of what can be achieved with food & training if you keep your head down
View attachment 192234
View attachment 192235
View attachment 192236
View attachment 192238
It should be noted that my hormones & blood markers were in a good spot during this phase too (I’ve shared these in earlier posts).

Today is day one of a brief window of AAS exposure. I did make the most of my time off, as mentioned in my last update,
I was able to progress all of lifts from where I left off at the end of my last AAS cycle.

To mark the beginning of this next phase of my build, here’s one of my first ever check-in photos from a bit over 2.5 years ago. Gaps were filled and then some
View attachment 192233

Sharing because I want you to know that what I’ve achieved so far hasn’t come easily (as is the case for many others here too). When I started I was relatively fresh. Clueless. My coach took a gamble in agreeing to take me on. I’d film countless training videos, only to receive feedback saying that my execution STILL needed work & to try again. Rinse & repeat.
Until ONE DAY I saw a ‘looks good’ reply next to a form video. And not too long thereafter that became the standard response.

Tears were shed. Moments spent stuck in my car out front of the gym, questing my choices. A lot of lessons learned. But never did I let myself become frozen in time by my fear or worry or doubt.

If you take anything away from my log:
be patient, back yourself, do the work even when nobody’s watching, and know that you are capable of doing hard things.

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order (excludes feature products)
https://sassypharma.is

You are looking so healthy! Glutes and thighs are looking strong! Can see how much work you put in.
So dialled in and it shows every update

 

[Demon_throne]

Great update as always but you made me fall off my chair.

natty

It hurt. But your updates amazing, everything is going great by the looks of it

I'll keep my eyes out for the next one(I've been slack the last few days very busy) sorry

 

[2Thick]

Hi hello

Update: 3/3/2026

Today’s weight: 63.8kg
BP: 112/72
FBG: 5.1
View attachment 192232

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

Soon to be replacing my sleep supports for @RGSX first-of-it’s-kind Vital Sleep stack - the price point & ingredients absolutely blow the current ‘top’ supp shop/ OTC brands’ sleep formulations out of the water

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
Dry needling & soft tissue work planned for this week.

TRAINING - DAY ONE (lower body)
(12G)

• Glute Drive Machine: 120kg for 2x12 + 2 second hold at the top of each rep ( 2 reps & 2.5kg for set 2 ) + (1) 90kg for 1+1/4 reps
• DB BSS (contralateral hold): 40kg for 2 sets 15, 14 reps ( 1 rep for set 2)
• DB RDL: 36kg DBs for 2x12 (I place a wedge under my toes of the front foot to increase glute/ hamstring engagement & have the DBs at the sides of my legs - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get more depth/ a better hip hinge)
• Glute Reverse Hyperextension: 42.5kg for 15, 12 ( 1 rep each set)
• Abduction Machine: 95kg for 2 sets of 15, 15 ( 3 reps set 2)
• Glute Kickback: 21kg for 15,13 ( 3 reps for set 1 & 2.5kg for set 2)

PHYSIQUE UPDATE
Here’s my final set of ‘natty’ check-in photos (+ a cheeky lat spread for fun ) - a reminder of what can be achieved with food & training if you keep your head down
View attachment 192234
View attachment 192235
View attachment 192236
View attachment 192238
It should be noted that my hormones & blood markers were in a good spot during this phase too (I’ve shared these in earlier posts).

Today is day one of a brief window of AAS exposure. I did make the most of my time off, as mentioned in my last update,
I was able to progress all of lifts from where I left off at the end of my last AAS cycle.

To mark the beginning of this next phase of my build, here’s one of my first ever check-in photos from a bit over 2.5 years ago. Gaps were filled and then some
View attachment 192233

Sharing because I want you to know that what I’ve achieved so far hasn’t come easily (as is the case for many others here too). When I started I was relatively fresh. Clueless. My coach took a gamble in agreeing to take me on. I’d film countless training videos, only to receive feedback saying that my execution STILL needed work & to try again. Rinse & repeat.
Until ONE DAY I saw a ‘looks good’ reply next to a form video. And not too long thereafter that became the standard response.

Tears were shed. Moments spent stuck in my car out front of the gym, questing my choices. A lot of lessons learned. But never did I let myself become frozen in time by my fear or worry or doubt.

If you take anything away from my log:
be patient, back yourself, do the work even when nobody’s watching, and know that you are capable of doing hard things.

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order (excludes feature products)
https://sassypharma.is

I like your outlook on things. Seems like you feel blessed. You really should. Not many people out there can have your type of physique and come even close to achieving it but you did. @Alice_In_Ironland

 

[Ulter]

Hi hello

Update: 3/3/2026

Today’s weight: 63.8kg
BP: 112/72
FBG: 5.1
View attachment 192232

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

Soon to be replacing my sleep supports for @RGSX first-of-it’s-kind Vital Sleep stack - the price point & ingredients absolutely blow the current ‘top’ supp shop/ OTC brands’ sleep formulations out of the water

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
Dry needling & soft tissue work planned for this week.

TRAINING - DAY ONE (lower body)
(12G)

• Glute Drive Machine: 120kg for 2x12 + 2 second hold at the top of each rep ( 2 reps & 2.5kg for set 2 ) + (1) 90kg for 1+1/4 reps
• DB BSS (contralateral hold): 40kg for 2 sets 15, 14 reps ( 1 rep for set 2)
• DB RDL: 36kg DBs for 2x12 (I place a wedge under my toes of the front foot to increase glute/ hamstring engagement & have the DBs at the sides of my legs - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get more depth/ a better hip hinge)
• Glute Reverse Hyperextension: 42.5kg for 15, 12 ( 1 rep each set)
• Abduction Machine: 95kg for 2 sets of 15, 15 ( 3 reps set 2)
• Glute Kickback: 21kg for 15,13 ( 3 reps for set 1 & 2.5kg for set 2)

PHYSIQUE UPDATE
Here’s my final set of ‘natty’ check-in photos (+ a cheeky lat spread for fun ) - a reminder of what can be achieved with food & training if you keep your head down
View attachment 192234
View attachment 192235
View attachment 192236
View attachment 192238
It should be noted that my hormones & blood markers were in a good spot during this phase too (I’ve shared these in earlier posts).

Today is day one of a brief window of AAS exposure. I did make the most of my time off, as mentioned in my last update,
I was able to progress all of lifts from where I left off at the end of my last AAS cycle.

To mark the beginning of this next phase of my build, here’s one of my first ever check-in photos from a bit over 2.5 years ago. Gaps were filled and then some
View attachment 192233

Sharing because I want you to know that what I’ve achieved so far hasn’t come easily (as is the case for many others here too). When I started I was relatively fresh. Clueless. My coach took a gamble in agreeing to take me on. I’d film countless training videos, only to receive feedback saying that my execution STILL needed work & to try again. Rinse & repeat.
Until ONE DAY I saw a ‘looks good’ reply next to a form video. And not too long thereafter that became the standard response.

Tears were shed. Moments spent stuck in my car out front of the gym, questing my choices. A lot of lessons learned. But never did I let myself become frozen in time by my fear or worry or doubt.

If you take anything away from my log:
be patient, back yourself, do the work even when nobody’s watching, and know that you are capable of doing hard things.

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order (excludes feature products)
https://sassypharma.is

You've got a terrific physique. I do give you a lot of credit for that. @Alice_In_Ironland I remember as well looking at my body in the mirror and also shedding a tear.

 

[ceo]

Hi hello

Update: 3/3/2026

Today’s weight: 63.8kg
BP: 112/72
FBG: 5.1
View attachment 192232

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

Soon to be replacing my sleep supports for @RGSX first-of-it’s-kind Vital Sleep stack - the price point & ingredients absolutely blow the current ‘top’ supp shop/ OTC brands’ sleep formulations out of the water

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
Dry needling & soft tissue work planned for this week.

TRAINING - DAY ONE (lower body)
(12G)

• Glute Drive Machine: 120kg for 2x12 + 2 second hold at the top of each rep ( 2 reps & 2.5kg for set 2 ) + (1) 90kg for 1+1/4 reps
• DB BSS (contralateral hold): 40kg for 2 sets 15, 14 reps ( 1 rep for set 2)
• DB RDL: 36kg DBs for 2x12 (I place a wedge under my toes of the front foot to increase glute/ hamstring engagement & have the DBs at the sides of my legs - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get more depth/ a better hip hinge)
• Glute Reverse Hyperextension: 42.5kg for 15, 12 ( 1 rep each set)
• Abduction Machine: 95kg for 2 sets of 15, 15 ( 3 reps set 2)
• Glute Kickback: 21kg for 15,13 ( 3 reps for set 1 & 2.5kg for set 2)

PHYSIQUE UPDATE
Here’s my final set of ‘natty’ check-in photos (+ a cheeky lat spread for fun ) - a reminder of what can be achieved with food & training if you keep your head down
View attachment 192234
View attachment 192235
View attachment 192236
View attachment 192238
It should be noted that my hormones & blood markers were in a good spot during this phase too (I’ve shared these in earlier posts).

Today is day one of a brief window of AAS exposure. I did make the most of my time off, as mentioned in my last update,
I was able to progress all of lifts from where I left off at the end of my last AAS cycle.

To mark the beginning of this next phase of my build, here’s one of my first ever check-in photos from a bit over 2.5 years ago. Gaps were filled and then some
View attachment 192233

Sharing because I want you to know that what I’ve achieved so far hasn’t come easily (as is the case for many others here too). When I started I was relatively fresh. Clueless. My coach took a gamble in agreeing to take me on. I’d film countless training videos, only to receive feedback saying that my execution STILL needed work & to try again. Rinse & repeat.
Until ONE DAY I saw a ‘looks good’ reply next to a form video. And not too long thereafter that became the standard response.

Tears were shed. Moments spent stuck in my car out front of the gym, questing my choices. A lot of lessons learned. But never did I let myself become frozen in time by my fear or worry or doubt.

If you take anything away from my log:
be patient, back yourself, do the work even when nobody’s watching, and know that you are capable of doing hard things.

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order (excludes feature products)
https://sassypharma.is

@Alice_In_Ironland sister, let's be honest. You look fantastic. You are a true professional and you are all business. That's what I respect about you.

 

[ROIDDERS]

Thank you! My health will always come first so I opt to take a ‘minimalist’ approach, even if it takes longer and means I need to leverage training & nutrition better.

It's good that you are saying this because people don't have to kill themselves at all and ruin their health in the process. It's about being amazing inside and out. @Alice_In_Ironland

 

[Alice_In_Ironland]

I like your outlook on things. Seems like you feel blessed. You really should. Not many people out there can have your type of physique and come even close to achieving it but you did. @Alice_In_Ironland

Absolutely I do Being consistent & disciplined has given me the freedom to pursue my goals, and that I am grateful for!

 

[RoySimpson]

Hi hello

Update: 3/3/2026

Today’s weight: 63.8kg
BP: 112/72
FBG: 5.1
View attachment 192232

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

Soon to be replacing my sleep supports for @RGSX first-of-it’s-kind Vital Sleep stack - the price point & ingredients absolutely blow the current ‘top’ supp shop/ OTC brands’ sleep formulations out of the water

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
Dry needling & soft tissue work planned for this week.

TRAINING - DAY ONE (lower body)
(12G)

• Glute Drive Machine: 120kg for 2x12 + 2 second hold at the top of each rep ( 2 reps & 2.5kg for set 2 ) + (1) 90kg for 1+1/4 reps
• DB BSS (contralateral hold): 40kg for 2 sets 15, 14 reps ( 1 rep for set 2)
• DB RDL: 36kg DBs for 2x12 (I place a wedge under my toes of the front foot to increase glute/ hamstring engagement & have the DBs at the sides of my legs - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get more depth/ a better hip hinge)
• Glute Reverse Hyperextension: 42.5kg for 15, 12 ( 1 rep each set)
• Abduction Machine: 95kg for 2 sets of 15, 15 ( 3 reps set 2)
• Glute Kickback: 21kg for 15,13 ( 3 reps for set 1 & 2.5kg for set 2)

PHYSIQUE UPDATE
Here’s my final set of ‘natty’ check-in photos (+ a cheeky lat spread for fun ) - a reminder of what can be achieved with food & training if you keep your head down
View attachment 192234
View attachment 192235
View attachment 192236
View attachment 192238
It should be noted that my hormones & blood markers were in a good spot during this phase too (I’ve shared these in earlier posts).

Today is day one of a brief window of AAS exposure. I did make the most of my time off, as mentioned in my last update,
I was able to progress all of lifts from where I left off at the end of my last AAS cycle.

To mark the beginning of this next phase of my build, here’s one of my first ever check-in photos from a bit over 2.5 years ago. Gaps were filled and then some
View attachment 192233

Sharing because I want you to know that what I’ve achieved so far hasn’t come easily (as is the case for many others here too). When I started I was relatively fresh. Clueless. My coach took a gamble in agreeing to take me on. I’d film countless training videos, only to receive feedback saying that my execution STILL needed work & to try again. Rinse & repeat.
Until ONE DAY I saw a ‘looks good’ reply next to a form video. And not too long thereafter that became the standard response.

Tears were shed. Moments spent stuck in my car out front of the gym, questing my choices. A lot of lessons learned. But never did I let myself become frozen in time by my fear or worry or doubt.

If you take anything away from my log:
be patient, back yourself, do the work even when nobody’s watching, and know that you are capable of doing hard things.

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order (excludes feature products)
https://sassypharma.is

@Alice_In_Ironland Amazing work! You smashed it!

 

[Alice_In_Ironland]

Great update as always but you made me fall off my chair.

It hurt. But your updates amazing, everything is going great by the looks of it

I'll keep my eyes out for the next one(I've been slack the last few days very busy) sorry

Thank you! Inspired by your before/ after pic from around the same timeline

 

[toddthelineman]

The @RGSX sleep stacks have melatonin, magnesium l-threonate, valerian root, l-theanine, apigenin, 5-HTP, & phosphatidylserine. The combo of ingredients promotes nervous system recovery & restorative sleep (vs basic formulas only designed to put you to sleep faster)

That’s a serious sleep stack whoa

 

[2Thick]

Absolutely I do Being consistent & disciplined has given me the freedom to pursue my goals, and that I am grateful for!

That is what I like to see.

 

[ballin2504]

Hi hello

Update: 3/3/2026

Today’s weight: 63.8kg
BP: 112/72
FBG: 5.1
View attachment 192232

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

Soon to be replacing my sleep supports for @RGSX first-of-it’s-kind Vital Sleep stack - the price point & ingredients absolutely blow the current ‘top’ supp shop/ OTC brands’ sleep formulations out of the water

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
Dry needling & soft tissue work planned for this week.

TRAINING - DAY ONE (lower body)
(12G)

• Glute Drive Machine: 120kg for 2x12 + 2 second hold at the top of each rep ( 2 reps & 2.5kg for set 2 ) + (1) 90kg for 1+1/4 reps
• DB BSS (contralateral hold): 40kg for 2 sets 15, 14 reps ( 1 rep for set 2)
• DB RDL: 36kg DBs for 2x12 (I place a wedge under my toes of the front foot to increase glute/ hamstring engagement & have the DBs at the sides of my legs - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get more depth/ a better hip hinge)
• Glute Reverse Hyperextension: 42.5kg for 15, 12 ( 1 rep each set)
• Abduction Machine: 95kg for 2 sets of 15, 15 ( 3 reps set 2)
• Glute Kickback: 21kg for 15,13 ( 3 reps for set 1 & 2.5kg for set 2)

PHYSIQUE UPDATE
Here’s my final set of ‘natty’ check-in photos (+ a cheeky lat spread for fun ) - a reminder of what can be achieved with food & training if you keep your head down
View attachment 192234
View attachment 192235
View attachment 192236
View attachment 192238
It should be noted that my hormones & blood markers were in a good spot during this phase too (I’ve shared these in earlier posts).

Today is day one of a brief window of AAS exposure. I did make the most of my time off, as mentioned in my last update,
I was able to progress all of lifts from where I left off at the end of my last AAS cycle.

To mark the beginning of this next phase of my build, here’s one of my first ever check-in photos from a bit over 2.5 years ago. Gaps were filled and then some
View attachment 192233

Sharing because I want you to know that what I’ve achieved so far hasn’t come easily (as is the case for many others here too). When I started I was relatively fresh. Clueless. My coach took a gamble in agreeing to take me on. I’d film countless training videos, only to receive feedback saying that my execution STILL needed work & to try again. Rinse & repeat.
Until ONE DAY I saw a ‘looks good’ reply next to a form video. And not too long thereafter that became the standard response.

Tears were shed. Moments spent stuck in my car out front of the gym, questing my choices. A lot of lessons learned. But never did I let myself become frozen in time by my fear or worry or doubt.

If you take anything away from my log:
be patient, back yourself, do the work even when nobody’s watching, and know that you are capable of doing hard things.

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order (excludes feature products)
https://sassypharma.is

@Alice_In_Ironland amazing progression. Can definitely see how dedicated you are.

 

[Alice_In_Ironland]

@Alice_In_Ironland amazing progression. Can definitely see how dedicated you are.

Thank you

 

[Alice_In_Ironland]

Hi hello

Update: 6/3/2026

Today’s weight: 64kg

BP: 112/72
FBG: 4.7

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

M1

M2 - Pre-WO

M3 - Post-WO

Cold CoR topped with cinnamon, berries, peach, salted caramel WPI - if you like rice pudding this one’s for you

M4

M5

M6

The cream of rice I use for M1 & M3. It’s definitely a step-up from ordinary rice flour (texture & taste-wise). I use a 50:50 ratio of this + unflavoured rice flour. Do recommend if your carb intake is high & you’re looking for some variety

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
Had soft tissue work completed and my goodness were my delts & traps tight. I could feel it (and see it) during my upper body training session prior. Particularly tight was my right side. All released now & shoulders feeling much less sticky.

TRAINING
DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x10; 32.5kg x12
• DB Lateral raise (seated): 7kg for 2 sets of 12, 12
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2 sets of 15
• Rear delt fly machine: 3 sets - 27.5kg x12, 27.5kg x12, 25kg x15
• Wide grip lat pulldown (with neutral grip attachment): 55kg for 2 sets of 11, 10
• Cable row (with neutral grip attachment): 57.5kg x8, 55kg x10

Snippet from my upper body day

BACKED by the best
@RGSX

@Sassy Rep @Sassy's Pharmaceuticals
You can use code IRONLAND10 for 10% off your order
https://sassypharma.is

 

[Pigsy]

Hi hello

Update: 6/3/2026

Today’s weight: 64kg

BP: 112/72
FBG: 4.7

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

M1
View attachment 194319

M2 - Pre-WO
View attachment 194320

M3 - Post-WO
View attachment 194321
Cold CoR topped with cinnamon, berries, peach, salted caramel WPI - if you like rice pudding this one’s for you

M4
View attachment 194322

M5
View attachment 194323

M6
View attachment 194324

The cream of rice I use for M1 & M3. It’s definitely a step-up from ordinary rice flour (texture & taste-wise). I use a 50:50 ratio of this + unflavoured rice flour. Do recommend if your carb intake is high & you’re looking for some variety
View attachment 194325

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
View attachment 194326
View attachment 194327

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
Had soft tissue work completed and my goodness were my delts & traps tight. I could feel it (and see it) during my upper body training session prior. Particularly tight was my right side. All released now & shoulders feeling much less sticky.

TRAINING
DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x10; 32.5kg x12
• DB Lateral raise (seated): 7kg for 2 sets of 12, 12
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2 sets of 15
• Rear delt fly machine: 3 sets - 27.5kg x12, 27.5kg x12, 25kg x15
• Wide grip lat pulldown (with neutral grip attachment): 55kg for 2 sets of 11, 10
• Cable row (with neutral grip attachment): 57.5kg x8, 55kg x10

Snippet from my upper body day
View attachment 194328

BACKED by the best
@RGSX

@Sassy Rep @Sassy's Pharmaceuticals
You can use code IRONLAND10 for 10% off your order
https://sassypharma.is

Would mine trying the sleep product myself. And back looking diced

 

[Kopite67]

Hi hello

Update: 6/3/2026

Today’s weight: 64kg

BP: 112/72
FBG: 4.7

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

M1
View attachment 194319

M2 - Pre-WO
View attachment 194320

M3 - Post-WO
View attachment 194321
Cold CoR topped with cinnamon, berries, peach, salted caramel WPI - if you like rice pudding this one’s for you

M4
View attachment 194322

M5
View attachment 194323

M6
View attachment 194324

The cream of rice I use for M1 & M3. It’s definitely a step-up from ordinary rice flour (texture & taste-wise). I use a 50:50 ratio of this + unflavoured rice flour. Do recommend if your carb intake is high & you’re looking for some variety
View attachment 194325

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
View attachment 194326
View attachment 194327

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
Had soft tissue work completed and my goodness were my delts & traps tight. I could feel it (and see it) during my upper body training session prior. Particularly tight was my right side. All released now & shoulders feeling much less sticky.

TRAINING
DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x10; 32.5kg x12
• DB Lateral raise (seated): 7kg for 2 sets of 12, 12
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2 sets of 15
• Rear delt fly machine: 3 sets - 27.5kg x12, 27.5kg x12, 25kg x15
• Wide grip lat pulldown (with neutral grip attachment): 55kg for 2 sets of 11, 10
• Cable row (with neutral grip attachment): 57.5kg x8, 55kg x10

Snippet from my upper body day
View attachment 194328

BACKED by the best
@RGSX

@Sassy Rep @Sassy's Pharmaceuticals
You can use code IRONLAND10 for 10% off your order
https://sassypharma.is

Great update sister. Form on the pull downs is impeccable and the food pics are just delectable

 

[Panda22]

Hi hello

Update: 6/3/2026

Today’s weight: 64kg

BP: 112/72
FBG: 4.7

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

M1
View attachment 194319

M2 - Pre-WO
View attachment 194320

M3 - Post-WO
View attachment 194321
Cold CoR topped with cinnamon, berries, peach, salted caramel WPI - if you like rice pudding this one’s for you

M4
View attachment 194322

M5
View attachment 194323

M6
View attachment 194324

The cream of rice I use for M1 & M3. It’s definitely a step-up from ordinary rice flour (texture & taste-wise). I use a 50:50 ratio of this + unflavoured rice flour. Do recommend if your carb intake is high & you’re looking for some variety
View attachment 194325

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
View attachment 194326
View attachment 194327

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
Had soft tissue work completed and my goodness were my delts & traps tight. I could feel it (and see it) during my upper body training session prior. Particularly tight was my right side. All released now & shoulders feeling much less sticky.

TRAINING
DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x10; 32.5kg x12
• DB Lateral raise (seated): 7kg for 2 sets of 12, 12
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2 sets of 15
• Rear delt fly machine: 3 sets - 27.5kg x12, 27.5kg x12, 25kg x15
• Wide grip lat pulldown (with neutral grip attachment): 55kg for 2 sets of 11, 10
• Cable row (with neutral grip attachment): 57.5kg x8, 55kg x10

Snippet from my upper body day
View attachment 194328

BACKED by the best
@RGSX

@Sassy Rep @Sassy's Pharmaceuticals
You can use code IRONLAND10 for 10% off your order
https://sassypharma.is

Lat pull downs look so strong!!

Can’t wait to hear how the new sleep goes

 

[Hog.]

Hi hello

Update: 6/3/2026

Today’s weight: 64kg

BP: 112/72
FBG: 4.7

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

M1
View attachment 194319

M2 - Pre-WO
View attachment 194320

M3 - Post-WO
View attachment 194321
Cold CoR topped with cinnamon, berries, peach, salted caramel WPI - if you like rice pudding this one’s for you

M4
View attachment 194322

M5
View attachment 194323

M6
View attachment 194324

The cream of rice I use for M1 & M3. It’s definitely a step-up from ordinary rice flour (texture & taste-wise). I use a 50:50 ratio of this + unflavoured rice flour. Do recommend if your carb intake is high & you’re looking for some variety
View attachment 194325

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
View attachment 194326
View attachment 194327

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
Had soft tissue work completed and my goodness were my delts & traps tight. I could feel it (and see it) during my upper body training session prior. Particularly tight was my right side. All released now & shoulders feeling much less sticky.

TRAINING
DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x10; 32.5kg x12
• DB Lateral raise (seated): 7kg for 2 sets of 12, 12
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2 sets of 15
• Rear delt fly machine: 3 sets - 27.5kg x12, 27.5kg x12, 25kg x15
• Wide grip lat pulldown (with neutral grip attachment): 55kg for 2 sets of 11, 10
• Cable row (with neutral grip attachment): 57.5kg x8, 55kg x10

Snippet from my upper body day
View attachment 194328

BACKED by the best
@RGSX

@Sassy Rep @Sassy's Pharmaceuticals
You can use code IRONLAND10 for 10% off your order
https://sassypharma.is

Cold COR absolutely slaps (might I even say it’s better than hot COR).

Glad to hear the soft tissue work helped relieve some stress from the shoulders

 

[LevButlerov]

Hi hello

Update: 6/3/2026

Today’s weight: 64kg

BP: 112/72
FBG: 4.7

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

M1
View attachment 194319

M2 - Pre-WO
View attachment 194320

M3 - Post-WO
View attachment 194321
Cold CoR topped with cinnamon, berries, peach, salted caramel WPI - if you like rice pudding this one’s for you

M4
View attachment 194322

M5
View attachment 194323

M6
View attachment 194324

The cream of rice I use for M1 & M3. It’s definitely a step-up from ordinary rice flour (texture & taste-wise). I use a 50:50 ratio of this + unflavoured rice flour. Do recommend if your carb intake is high & you’re looking for some variety
View attachment 194325

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
View attachment 194326
View attachment 194327

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
Had soft tissue work completed and my goodness were my delts & traps tight. I could feel it (and see it) during my upper body training session prior. Particularly tight was my right side. All released now & shoulders feeling much less sticky.

TRAINING
DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x10; 32.5kg x12
• DB Lateral raise (seated): 7kg for 2 sets of 12, 12
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2 sets of 15
• Rear delt fly machine: 3 sets - 27.5kg x12, 27.5kg x12, 25kg x15
• Wide grip lat pulldown (with neutral grip attachment): 55kg for 2 sets of 11, 10
• Cable row (with neutral grip attachment): 57.5kg x8, 55kg x10

Snippet from my upper body day
View attachment 194328

BACKED by the best
@RGSX

@Sassy Rep @Sassy's Pharmaceuticals
You can use code IRONLAND10 for 10% off your order
https://sassypharma.is

best looking meals sister I love them @Alice_In_Ironland super clean! and your back hard and tight, I see the beautiful width!

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

 

[codezz]

Who's that on the vital sleep tub? fark yeah famous now @Alice_In_Ironland

 

[Yuri]

Cold COR absolutely slaps (might I even say it’s better than hot COR).

Glad to hear the soft tissue work helped relieve some stress from the shoulders

2nd this - I only eat my rice flours cold

(Also a time thing since I’m eating at 3:30am haha)

But the texture once it’s cooled is more like pudding

 

[Alice_In_Ironland]

Who's that on the vital sleep tub? fark yeah famous now @Alice_In_Ironland

Haha it’s meeeeee!!! (with 30 odd kilos of extra muscle lol)

 

[codezz]

Haha it’s meeeeee!!! (with an extra 30 odd kilos of muscle lol)

Dnt sell ur self short sister!!!! I want a tub with ur signature

 

[Alice_In_Ironland]

2nd this - I only eat my rice flours cold

(Also a time thing since I’m eating at 3:30am haha)

But the texture once it’s cooled is more like pudding

Cold CoR is elite

 

[MarkNV]

Hi hello

Update: 6/3/2026

Today’s weight: 64kg

BP: 112/72
FBG: 4.7

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

M1
View attachment 194319

M2 - Pre-WO
View attachment 194320

M3 - Post-WO
View attachment 194321
Cold CoR topped with cinnamon, berries, peach, salted caramel WPI - if you like rice pudding this one’s for you

M4
View attachment 194322

M5
View attachment 194323

M6
View attachment 194324

The cream of rice I use for M1 & M3. It’s definitely a step-up from ordinary rice flour (texture & taste-wise). I use a 50:50 ratio of this + unflavoured rice flour. Do recommend if your carb intake is high & you’re looking for some variety
View attachment 194325

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
View attachment 194326
View attachment 194327

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
Had soft tissue work completed and my goodness were my delts & traps tight. I could feel it (and see it) during my upper body training session prior. Particularly tight was my right side. All released now & shoulders feeling much less sticky.

TRAINING
DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x10; 32.5kg x12
• DB Lateral raise (seated): 7kg for 2 sets of 12, 12
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2 sets of 15
• Rear delt fly machine: 3 sets - 27.5kg x12, 27.5kg x12, 25kg x15
• Wide grip lat pulldown (with neutral grip attachment): 55kg for 2 sets of 11, 10
• Cable row (with neutral grip attachment): 57.5kg x8, 55kg x10

Snippet from my upper body day
View attachment 194328

BACKED by the best
@RGSX

@Sassy Rep @Sassy's Pharmaceuticals
You can use code IRONLAND10 for 10% off your order
https://sassypharma.is

You look great
I think i want to try that sleep product

 

[Yuri]

Cold CoR is elite

Absolutely!

I’m still on the good old ghetto rice flour like most I was making a 50/50 carbohydrate spit of rice flour and cooked jasmine rice to make a super thick rice pudding mixture.

For accuracy and more so simplicity I’ve swapped back to McKenzie rice flour

 

[Allupfromhere]

Hi hello

Update: 3/3/2026

Today’s weight: 63.8kg
BP: 112/72
FBG: 5.1
View attachment 192232

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

Soon to be replacing my sleep supports for @RGSX first-of-it’s-kind Vital Sleep stack - the price point & ingredients absolutely blow the current ‘top’ supp shop/ OTC brands’ sleep formulations out of the water

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
Dry needling & soft tissue work planned for this week.

TRAINING - DAY ONE (lower body)
(12G)

• Glute Drive Machine: 120kg for 2x12 + 2 second hold at the top of each rep ( 2 reps & 2.5kg for set 2 ) + (1) 90kg for 1+1/4 reps
• DB BSS (contralateral hold): 40kg for 2 sets 15, 14 reps ( 1 rep for set 2)
• DB RDL: 36kg DBs for 2x12 (I place a wedge under my toes of the front foot to increase glute/ hamstring engagement & have the DBs at the sides of my legs - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get more depth/ a better hip hinge)
• Glute Reverse Hyperextension: 42.5kg for 15, 12 ( 1 rep each set)
• Abduction Machine: 95kg for 2 sets of 15, 15 ( 3 reps set 2)
• Glute Kickback: 21kg for 15,13 ( 3 reps for set 1 & 2.5kg for set 2)

PHYSIQUE UPDATE
Here’s my final set of ‘natty’ check-in photos (+ a cheeky lat spread for fun ) - a reminder of what can be achieved with food & training if you keep your head down
View attachment 192234
View attachment 192235
View attachment 192236
View attachment 192238
It should be noted that my hormones & blood markers were in a good spot during this phase too (I’ve shared these in earlier posts).

Today is day one of a brief window of AAS exposure. I did make the most of my time off, as mentioned in my last update,
I was able to progress all of lifts from where I left off at the end of my last AAS cycle.

To mark the beginning of this next phase of my build, here’s one of my first ever check-in photos from a bit over 2.5 years ago. Gaps were filled and then some
View attachment 192233

Sharing because I want you to know that what I’ve achieved so far hasn’t come easily (as is the case for many others here too). When I started I was relatively fresh. Clueless. My coach took a gamble in agreeing to take me on. I’d film countless training videos, only to receive feedback saying that my execution STILL needed work & to try again. Rinse & repeat.
Until ONE DAY I saw a ‘looks good’ reply next to a form video. And not too long thereafter that became the standard response.

Tears were shed. Moments spent stuck in my car out front of the gym, questing my choices. A lot of lessons learned. But never did I let myself become frozen in time by my fear or worry or doubt.

If you take anything away from my log:
be patient, back yourself, do the work even when nobody’s watching, and know that you are capable of doing hard things.

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order (excludes feature products)
https://sassypharma.is

I knewwww it!!!! There was always something special about you and your logs haha...

This is so damn amazing mate, just consistent hard work day in, one aftert another. I knew there was something here that came from such confidence and knowledge as all of this doesn't grow from anything easy.

Well done mate, huge respect for you already and ten fold now i now where it all started

Stay gold, your an asset arounf here more then you may realise

 

[HarleyGuy]

Hi hello

Update: 6/3/2026

Today’s weight: 64kg

BP: 112/72
FBG: 4.7

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

M1
View attachment 194319

M2 - Pre-WO
View attachment 194320

M3 - Post-WO
View attachment 194321
Cold CoR topped with cinnamon, berries, peach, salted caramel WPI - if you like rice pudding this one’s for you

M4
View attachment 194322

M5
View attachment 194323

M6
View attachment 194324

The cream of rice I use for M1 & M3. It’s definitely a step-up from ordinary rice flour (texture & taste-wise). I use a 50:50 ratio of this + unflavoured rice flour. Do recommend if your carb intake is high & you’re looking for some variety
View attachment 194325

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
View attachment 194326
View attachment 194327

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
Had soft tissue work completed and my goodness were my delts & traps tight. I could feel it (and see it) during my upper body training session prior. Particularly tight was my right side. All released now & shoulders feeling much less sticky.

TRAINING
DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x10; 32.5kg x12
• DB Lateral raise (seated): 7kg for 2 sets of 12, 12
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2 sets of 15
• Rear delt fly machine: 3 sets - 27.5kg x12, 27.5kg x12, 25kg x15
• Wide grip lat pulldown (with neutral grip attachment): 55kg for 2 sets of 11, 10
• Cable row (with neutral grip attachment): 57.5kg x8, 55kg x10

Snippet from my upper body day
View attachment 194328

BACKED by the best
@RGSX

@Sassy Rep @Sassy's Pharmaceuticals
You can use code IRONLAND10 for 10% off your order
https://sassypharma.is

My dear lord! You've got muscles in your back I can't even name! You're killing it sister. As always. great detail and dedication here. Look at that punk all in black wishing he had your rhomboids too LMAO.

 

[waggat]

Hi hello

Update: 6/3/2026

Today’s weight: 64kg

BP: 112/72
FBG: 4.7

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

M1
View attachment 194319

M2 - Pre-WO
View attachment 194320

M3 - Post-WO
View attachment 194321
Cold CoR topped with cinnamon, berries, peach, salted caramel WPI - if you like rice pudding this one’s for you

M4
View attachment 194322

M5
View attachment 194323

M6
View attachment 194324

The cream of rice I use for M1 & M3. It’s definitely a step-up from ordinary rice flour (texture & taste-wise). I use a 50:50 ratio of this + unflavoured rice flour. Do recommend if your carb intake is high & you’re looking for some variety
View attachment 194325

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
View attachment 194326
View attachment 194327

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
Had soft tissue work completed and my goodness were my delts & traps tight. I could feel it (and see it) during my upper body training session prior. Particularly tight was my right side. All released now & shoulders feeling much less sticky.

TRAINING
DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x10; 32.5kg x12
• DB Lateral raise (seated): 7kg for 2 sets of 12, 12
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2 sets of 15
• Rear delt fly machine: 3 sets - 27.5kg x12, 27.5kg x12, 25kg x15
• Wide grip lat pulldown (with neutral grip attachment): 55kg for 2 sets of 11, 10
• Cable row (with neutral grip attachment): 57.5kg x8, 55kg x10

Snippet from my upper body day
View attachment 194328

BACKED by the best
@RGSX

@Sassy Rep @Sassy's Pharmaceuticals
You can use code IRONLAND10 for 10% off your order
https://sassypharma.is

Nice update!

I'm sure you would have mentioned it before but what do your steps usually come from? Dedicated cardio or just day to day movements?

That 'Creamy Rice' product, is that more granulated (as opposed to flour)? I think the US style 'Cream of Rice' is like that? I just use normal rice. But the big thing I do is use pea protein powder. I found if you use normal rice with whey it just ends up as rice floating in liquid (assuming you add water when adding the whey). Pea protein is so super absorbent that you can add a decent amount of water and it still ends up like a slurry.

Soft tissue work is so underrated hey. I'm suprised I don't see more people talking about it. Particularly since there are regular posts talking about injury. Not sure if you've tried it but I can't recommend Active Release Technique (ART) enough. A lot of physios and chiros do it.

 

[Alice_In_Ironland]

Absolutely!

I’m still on the good old ghetto rice flour like most I was making a 50/50 carbohydrate spit of rice flour and cooked jasmine rice to make a super thick rice pudding mixture.

For accuracy and more so simplicity I’ve swapped back to McKenzie rice flour

I do a similar thing with oats & rice flour, 1;1 ratio of each I’ll have to try your jasmine rice method!

 

[Yuri]

I do a similar thing with oats & rice flour, 1;1 ratio of each I’ll have to try your jasmine rice method!

Oats and rice flour is vastly superior in taste and texture just so we are clear haha

Mine is based on my pretty high carb, low fat ratios around my early training window is all:

typically around:
130g carbs / 1g fat (pre)
180g carbs / 1g fat (post)

hence the rice flour / jasmine rice workaround - daily carbs around 800-1000g can give you less choices, not that I’m complaining hahah just some insight as we are all different

 

[Alice_In_Ironland]

I knewwww it!!!! There was always something special about you and your logs haha...

This is so damn amazing mate, just consistent hard work day in, one aftert another. I knew there was something here that came from such confidence and knowledge as all of this doesn't grow from anything easy.

Well done mate, huge respect for you already and ten fold now i now where it all started

Stay gold, your an asset arounf here more then you may realise

Appreciate you

 

[Alice_In_Ironland]

Nice update!

I'm sure you would have mentioned it before but what do your steps usually come from? Dedicated cardio or just day to day movements?

That 'Creamy Rice' product, is that more granulated (as opposed to flour)? I think the US style 'Cream of Rice' is like that? I just use normal rice. But the big thing I do is use pea protein powder. I found if you use normal rice with whey it just ends up as rice floating in liquid (assuming you add water when adding the whey). Pea protein is so super absorbent that you can add a decent amount of water and it still ends up like a slurry.

Soft tissue work is so underrated hey. I'm suprised I don't see more people talking about it. Particularly since there are regular posts talking about injury. Not sure if you've tried it but I can't recommend Active Release Technique (ART) enough. A lot of physios and chiros do it.

Thank you!

Re: steps -a bit of both! I like to walk ~mins fasted in the morning each day, the remainder I get via incidental walking throughout the day.

The creamy rice is more granulated, like some of the UK/ US ones yep I mix my whey with a little water to create a ‘drip’ and pour it on top, vs mixing it through. If I mix whey into oats or rice it splits (like you mentioned) and becomes runny - and I can’t stand ‘soupy’ oats or CoR. Pea protein is a good idea if you’re combing it

Soft tissue work is underrated! I aim to go once every 4-6 weeks (scheduling allowing). Active release, yep! That’s what my guy does for my hip flexors and rotator cuff - it hurts but very effective!

 

[Alice_In_Ironland]

You look great
I think i want to try that sleep product

Thank you

It is VERY good.
I’ve used both Axe Labs Dream & switch nutrition sleep formula in the past (paired with melatonin) and I’m dead serious when I say that they have nothing on @RGSX vital sleep. Yesterday I trained heavy legs later in the day & my nervous system was a bit rattled (which usually means poor sleep). I took 2 caps of vital and was asleep within 1/2 an hour of taking them, and didn’t wake all night (slept through from 10pm-6am). Using the brands or melatonin alone (3-6mg) I’d often wake at 4am under these circumstances & then struggle to sleep again.
Feel super fresh this morning & today’s training went well despite recovery time between the two not being ideal.

 

[MarkNV]

Thank you

It is VERY good.
I’ve used both Axe Labs Dream & switch nutrition sleep formula in the past (paired with melatonin) and I’m dead serious when I say that they have nothing on @RGSX vital sleep. Yesterday I trained heavy legs later in the day & my nervous system was a bit rattled (which usually means poor sleep). I took 2 caps of vital and was asleep within 1/2 an hour of taking them, and didn’t wake all night (slept through from 10pm-6am). Using the brands or melatonin alone (3-6mg) I’d often wake at 4am under these circumstances & then struggle to sleep again.
Feel super fresh this morning & today’s training went well despite recovery time between the two not being ideal.

Wow!!! That sounds like a great prod, thank you very much for the information

My sleep is shit. I am one of those crazy people who get out of bed at 0115 and hit the gym then go about my day . I get to sleep plenty early but cant stay asleep!!
This stuff sounds like it could helo

 

[RGSX]

Thank you

It is VERY good.
I’ve used both Axe Labs Dream & switch nutrition sleep formula in the past (paired with melatonin) and I’m dead serious when I say that they have nothing on @RGSX vital sleep. Yesterday I trained heavy legs later in the day & my nervous system was a bit rattled (which usually means poor sleep). I took 2 caps of vital and was asleep within 1/2 an hour of taking them, and didn’t wake all night (slept through from 10pm-6am). Using the brands or melatonin alone (3-6mg) I’d often wake at 4am under these circumstances & then struggle to sleep again.
Feel super fresh this morning & today’s training went well despite recovery time between the two not being ideal.

This made our day. So happy to hear our constant research and development of this sleep formula has paid off and not just another generic Sleep product with melatonin in it.
Designed to give deep muscle relaxation, lower cortisol and stress levels, pass the Blood brain barrier to hit the same GABA receptors as Valium but naturally with Apeginin, whilst also helping you get into REM.
We know that you REALLY know your body,products and compounds so it means alot.
Look forward to releasing our other Premium ranges.
Thanks for all your help and support.
You truly are a valued member of our team

 

[Sheshredz]

Hi hello

Update: 6/3/2026

Today’s weight: 64kg

BP: 112/72
FBG: 4.7

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

M1
View attachment 194319

M2 - Pre-WO
View attachment 194320

M3 - Post-WO
View attachment 194321
Cold CoR topped with cinnamon, berries, peach, salted caramel WPI - if you like rice pudding this one’s for you

M4
View attachment 194322

M5
View attachment 194323

M6
View attachment 194324

The cream of rice I use for M1 & M3. It’s definitely a step-up from ordinary rice flour (texture & taste-wise). I use a 50:50 ratio of this + unflavoured rice flour. Do recommend if your carb intake is high & you’re looking for some variety
View attachment 194325

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
View attachment 194326
View attachment 194327

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
Had soft tissue work completed and my goodness were my delts & traps tight. I could feel it (and see it) during my upper body training session prior. Particularly tight was my right side. All released now & shoulders feeling much less sticky.

TRAINING
DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x10; 32.5kg x12
• DB Lateral raise (seated): 7kg for 2 sets of 12, 12
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2 sets of 15
• Rear delt fly machine: 3 sets - 27.5kg x12, 27.5kg x12, 25kg x15
• Wide grip lat pulldown (with neutral grip attachment): 55kg for 2 sets of 11, 10
• Cable row (with neutral grip attachment): 57.5kg x8, 55kg x10

Snippet from my upper body day
View attachment 194328

BACKED by the best
@RGSX

@Sassy Rep @Sassy's Pharmaceuticals
You can use code IRONLAND10 for 10% off your order
https://sassypharma.is

Super excited to try the sleep product. I’m so glad it worked so well!

Your back looks awesome. You can see the detail just POPPING through the movement.

Looking awesome!

 

[RGSX]

Super excited to try the sleep product. I’m so glad it worked so well!

Your back looks awesome. You can see the detail just POPPING through the movement.

Looking awesome!

Can't wait to hear what you think.
It's also a product that is heavily differentiation from person to person so we expect varied opinions (people only needing half dose or potentially needing full amount of Elite)
Just remember to start with one if you haven't taken melatonin before and work your way up

After we finish large production runs for restock on our vital lines this week. We will be starting designs on our new lines.
Can't wait to have you on our Cognitive/Focus Add on ranges

 

[RGSX]

we're so sorry @Alice_In_Ironland for hijacking your thread.
It's early in the morning and we thought it was @Sheshredz log.
Apologies

 

[RGSX]

Happy international women's Day Queen

We appreciate you as an ambassador and a strong women on Evo

 

[Pigsy]

Can't wait to hear what you think.
It's also a product that is heavily differentiation from person to person so we expect varied opinions (people only needing half dose or potentially needing full amount of Elite)
Just remember to start with one if you haven't taken melatonin before and work your way up

After we finish large production runs for restock on our vital lines this week. We will be starting designs on our new lines.
Can't wait to have you on our Cognitive/Focus Add on ranges

View attachment 195016

Love this image

 

[RGSX]

Love this image

Thanks brother! The artwork came out perfectly but @Sheshredz looked outside the box and knows we are getting into yoga and pilates market. She nailed that from an advertising point of view which then turned into this awesome artwork.
If will look so good on a label brother.
Thanks for your constant support Pigsy and supporting all our ambassadors for that case

 

[Alice_In_Ironland]

Super excited to try the sleep product. I’m so glad it worked so well!

Your back looks awesome. You can see the detail just POPPING through the movement.

Looking awesome!

Thank you!

 

[Alice_In_Ironland]

we're so sorry @Alice_In_Ironland for hijacking your thread.
It's early in the morning and we thought it was @Sheshredz log.
Apologies

Haha it’s no problem @Sheshredz content always welcome on my log

 

[Sheshredz]

Haha it’s no problem @Sheshredz content always welcome on my log

I feel like I get to hang out with the popular girls at school, being in this thread

 

[Alice_In_Ironland]

Hi hello

Update: 8/3/2026

Today’s weight: 64.4kg
BP: 112/72
FBG: 4.8

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

Pink (strawberry cream) CoR (M3, PWO)

I turn my back for a hot minute only to find this guy stealing my macros

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps:
my sleep has been great since introducing Vital. I now sleep through the night (unbroken) from 9.30pm - 5.30am & feel rested + refreshed in the morning. I’ve tried melatonin before, as well as a combo of melatonin + other sleep support supps - but none come even close to Vital.

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
My joints are feeling GREAT week two of the combined GH/ BPC/ TB combo. A lot less tightness in my hip flexors and hamstrings too. For maximum results I’ve been complimenting these peps via supplementing collagen, omega 3/ DHA, and curcumin (the later two found in the @RGSX for Her stack).

TRAINING
DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 12
• Leg Extension: 61kg for 2x 15
• Glute Hypertension: 30kg DB for 2x of 15
• DB Walking Lunges: (2) 22.5kg DBs for 15 reps/ leg
• Good Mornings (reverse hack machine): 107.5kg 2x of 15
• Preacher Curl Machine: 17.5kg for 2 sets of 10, 8; 12.5kg x12
• Close-grip Smith Machine Bench: (2) 32.5kg for 12, 10

En route to rest day cardio ft. anabolic elevator lighting

BACKED by the best
@RGSX
@Sassy's Pharmaceuticals @Sassy Rep

You can use code IRONLAND10 for 10% off your order: I am so appreciative of the support I’ve received for my log/ reviews/ code so far you guys are just the best

https://sassypharma.is

 

[Pigsy]

Hi hello

Update: 8/3/2026

Today’s weight: 64.4kg
BP: 112/72
FBG: 4.8

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

Pink (strawberry cream) CoR (M3, PWO)
View attachment 195127

I turn my back for a hot minute only to find this guy stealing my macros
View attachment 195122
View attachment 195123

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps:
my sleep has been great since introducing Vital. I now sleep through the night (unbroken) from 9.30pm - 5.30am & feel rested + refreshed in the morning. I’ve tried melatonin before, as well as a combo of melatonin + other sleep support supps - but none come even close to Vital.

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
My joints are feeling GREAT week two of the combined GH/ BPC/ TB combo. A lot less tightness in my hip flexors and hamstrings too. For maximum results I’ve been complimenting these peps via supplementing collagen, omega 3/ DHA, and curcumin (the later two found in the @RGSX for Her stack).

TRAINING
DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 12
• Leg Extension: 61kg for 2x 15
• Glute Hypertension: 30kg DB for 2x of 15
• DB Walking Lunges: (2) 22.5kg DBs for 15 reps/ leg
• Good Mornings (reverse hack machine): 107.5kg 2x of 15
• Preacher Curl Machine: 17.5kg for 2 sets of 10, 8; 12.5kg x12
• Close-grip Smith Machine Bench: (2) 32.5kg for 12, 10

En route to rest day cardio ft. anabolic elevator lighting
View attachment 195136

BACKED by the best
@RGSX
@Sassy's Pharmaceuticals @Sassy Rep

You can use code IRONLAND10 for 10% off your order: I am so appreciative of the support I’ve received for my log/ reviews/ code so far you guys are just the best

https://sassypharma.is

Loving the lift selfie. Will have to do one in the gym lift today.

 

[Panda22]

Hi hello

Update: 8/3/2026

Today’s weight: 64.4kg
BP: 112/72
FBG: 4.8

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

Pink (strawberry cream) CoR (M3, PWO)
View attachment 195127

I turn my back for a hot minute only to find this guy stealing my macros
View attachment 195122
View attachment 195123

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps:
my sleep has been great since introducing Vital. I now sleep through the night (unbroken) from 9.30pm - 5.30am & feel rested + refreshed in the morning. I’ve tried melatonin before, as well as a combo of melatonin + other sleep support supps - but none come even close to Vital.

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
My joints are feeling GREAT week two of the combined GH/ BPC/ TB combo. A lot less tightness in my hip flexors and hamstrings too. For maximum results I’ve been complimenting these peps via supplementing collagen, omega 3/ DHA, and curcumin (the later two found in the @RGSX for Her stack).

TRAINING
DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 12
• Leg Extension: 61kg for 2x 15
• Glute Hypertension: 30kg DB for 2x of 15
• DB Walking Lunges: (2) 22.5kg DBs for 15 reps/ leg
• Good Mornings (reverse hack machine): 107.5kg 2x of 15
• Preacher Curl Machine: 17.5kg for 2 sets of 10, 8; 12.5kg x12
• Close-grip Smith Machine Bench: (2) 32.5kg for 12, 10

En route to rest day cardio ft. anabolic elevator lighting
View attachment 195136

BACKED by the best
@RGSX
@Sassy's Pharmaceuticals @Sassy Rep

You can use code IRONLAND10 for 10% off your order: I am so appreciative of the support I’ve received for my log/ reviews/ code so far you guys are just the best

https://sassypharma.is

Waist is snatched

 

[Sheshredz]

Hi hello

Update: 8/3/2026

Today’s weight: 64.4kg
BP: 112/72
FBG: 4.8

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

Pink (strawberry cream) CoR (M3, PWO)
View attachment 195127

I turn my back for a hot minute only to find this guy stealing my macros
View attachment 195122
View attachment 195123

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps:
my sleep has been great since introducing Vital. I now sleep through the night (unbroken) from 9.30pm - 5.30am & feel rested + refreshed in the morning. I’ve tried melatonin before, as well as a combo of melatonin + other sleep support supps - but none come even close to Vital.

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
My joints are feeling GREAT week two of the combined GH/ BPC/ TB combo. A lot less tightness in my hip flexors and hamstrings too. For maximum results I’ve been complimenting these peps via supplementing collagen, omega 3/ DHA, and curcumin (the later two found in the @RGSX for Her stack).

TRAINING
DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 12
• Leg Extension: 61kg for 2x 15
• Glute Hypertension: 30kg DB for 2x of 15
• DB Walking Lunges: (2) 22.5kg DBs for 15 reps/ leg
• Good Mornings (reverse hack machine): 107.5kg 2x of 15
• Preacher Curl Machine: 17.5kg for 2 sets of 10, 8; 12.5kg x12
• Close-grip Smith Machine Bench: (2) 32.5kg for 12, 10

En route to rest day cardio ft. anabolic elevator lighting
View attachment 195136

BACKED by the best
@RGSX
@Sassy's Pharmaceuticals @Sassy Rep

You can use code IRONLAND10 for 10% off your order: I am so appreciative of the support I’ve received for my log/ reviews/ code so far you guys are just the best

https://sassypharma.is

These front on photos really do show how muscular you are. Your waist is NUTS!

There are guys here who would kill for that V-taper!

Love seeing the birdie. Stealing your macros

 

[Kopite67]

Hi hello

Update: 8/3/2026

Today’s weight: 64.4kg
BP: 112/72
FBG: 4.8

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

Pink (strawberry cream) CoR (M3, PWO)
View attachment 195127

I turn my back for a hot minute only to find this guy stealing my macros
View attachment 195122
View attachment 195123

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps:
my sleep has been great since introducing Vital. I now sleep through the night (unbroken) from 9.30pm - 5.30am & feel rested + refreshed in the morning. I’ve tried melatonin before, as well as a combo of melatonin + other sleep support supps - but none come even close to Vital.

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
My joints are feeling GREAT week two of the combined GH/ BPC/ TB combo. A lot less tightness in my hip flexors and hamstrings too. For maximum results I’ve been complimenting these peps via supplementing collagen, omega 3/ DHA, and curcumin (the later two found in the @RGSX for Her stack).

TRAINING
DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 12
• Leg Extension: 61kg for 2x 15
• Glute Hypertension: 30kg DB for 2x of 15
• DB Walking Lunges: (2) 22.5kg DBs for 15 reps/ leg
• Good Mornings (reverse hack machine): 107.5kg 2x of 15
• Preacher Curl Machine: 17.5kg for 2 sets of 10, 8; 12.5kg x12
• Close-grip Smith Machine Bench: (2) 32.5kg for 12, 10

En route to rest day cardio ft. anabolic elevator lighting
View attachment 195136

BACKED by the best
@RGSX
@Sassy's Pharmaceuticals @Sassy Rep

You can use code IRONLAND10 for 10% off your order: I am so appreciative of the support I’ve received for my log/ reviews/ code so far you guys are just the best

https://sassypharma.is

Great update as usual sister.

 

[Alice_In_Ironland]

Waist is snatched

These front on photos really do show how muscular you are. Your waist is NUTS!

There are guys here who would kill for that V-taper!

Love seeing the birdie. Stealing your macros

Haha, thank you full disclosure I wear one of those sweet sweat waist bands when I do cardio & it really does make my waist look heaps more snatched

 

[Alice_In_Ironland]

I feel like I get to hang out with the popular girls at school, being in this thread

Haha, don’t be fooled - I’m a big nerd! but everyone’s welcome to hang with me here

 

[Sheshredz]

Haha, thank you full disclosure I wear one of those sweet sweat waist bands when I do cardio & it really does make my waist look heaps more snatched

Link pls

 

[Demon_throne]

Hi hello

Update: 8/3/2026

Today’s weight: 64.4kg
BP: 112/72
FBG: 4.8

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

Pink (strawberry cream) CoR (M3, PWO)
View attachment 195127

I turn my back for a hot minute only to find this guy stealing my macros
View attachment 195122
View attachment 195123

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps:
my sleep has been great since introducing Vital. I now sleep through the night (unbroken) from 9.30pm - 5.30am & feel rested + refreshed in the morning. I’ve tried melatonin before, as well as a combo of melatonin + other sleep support supps - but none come even close to Vital.

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
My joints are feeling GREAT week two of the combined GH/ BPC/ TB combo. A lot less tightness in my hip flexors and hamstrings too. For maximum results I’ve been complimenting these peps via supplementing collagen, omega 3/ DHA, and curcumin (the later two found in the @RGSX for Her stack).

TRAINING
DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 12
• Leg Extension: 61kg for 2x 15
• Glute Hypertension: 30kg DB for 2x of 15
• DB Walking Lunges: (2) 22.5kg DBs for 15 reps/ leg
• Good Mornings (reverse hack machine): 107.5kg 2x of 15
• Preacher Curl Machine: 17.5kg for 2 sets of 10, 8; 12.5kg x12
• Close-grip Smith Machine Bench: (2) 32.5kg for 12, 10

En route to rest day cardio ft. anabolic elevator lighting
View attachment 195136

BACKED by the best
@RGSX
@Sassy's Pharmaceuticals @Sassy Rep

You can use code IRONLAND10 for 10% off your order: I am so appreciative of the support I’ve received for my log/ reviews/ code so far you guys are just the best

https://sassypharma.is

Fucking hell great update like always.

Reading your log is almost like watching a SLICE of life movie.

Love the work sister and those proportions seem to be changing almost week by week

 

[Alice_In_Ironland]

Link pls

It was an Amazon purchase! Over a year ago but I’ll see if I can find it! TBH it doesn’t do a lot beyond making me sweat more (good for reducing a bit of water retention)

 

[LevButlerov]

Hi hello

Update: 8/3/2026

Today’s weight: 64.4kg
BP: 112/72
FBG: 4.8

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

Pink (strawberry cream) CoR (M3, PWO)
View attachment 195127

I turn my back for a hot minute only to find this guy stealing my macros
View attachment 195122
View attachment 195123

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps:
my sleep has been great since introducing Vital. I now sleep through the night (unbroken) from 9.30pm - 5.30am & feel rested + refreshed in the morning. I’ve tried melatonin before, as well as a combo of melatonin + other sleep support supps - but none come even close to Vital.

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
My joints are feeling GREAT week two of the combined GH/ BPC/ TB combo. A lot less tightness in my hip flexors and hamstrings too. For maximum results I’ve been complimenting these peps via supplementing collagen, omega 3/ DHA, and curcumin (the later two found in the @RGSX for Her stack).

TRAINING
DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 12
• Leg Extension: 61kg for 2x 15
• Glute Hypertension: 30kg DB for 2x of 15
• DB Walking Lunges: (2) 22.5kg DBs for 15 reps/ leg
• Good Mornings (reverse hack machine): 107.5kg 2x of 15
• Preacher Curl Machine: 17.5kg for 2 sets of 10, 8; 12.5kg x12
• Close-grip Smith Machine Bench: (2) 32.5kg for 12, 10

En route to rest day cardio ft. anabolic elevator lighting
View attachment 195136

BACKED by the best
@RGSX
@Sassy's Pharmaceuticals @Sassy Rep

You can use code IRONLAND10 for 10% off your order: I am so appreciative of the support I’ve received for my log/ reviews/ code so far you guys are just the best

https://sassypharma.is

You're looking amazing sister strong legs @Alice_In_Ironland LOVE the food pics, always clean! and the little parrot those are called love birds right? i love to see them @Kopite67 posts nice ones in his log too
EVO family love and support your way! push hard!

 

[Alice_In_Ironland]

You're looking amazing sister strong legs @Alice_In_Ironland LOVE the food pics, always clean! and the little parrot those are called love birds right? i love to see them @Kopite67 posts nice ones in his log too
EVO family love and support your way! push hard!

Thank you! Pushing the training intensity hard now!

He’s a baby cassowary @Kopite67 the parrot expert can confirm!

 

[LevButlerov]

Thank you! Pushing the training intensity hard now!

He’s a baby cassowary @Kopite67 the parrot expert can confirm!

awesome sister push hard EVO family support @Alice_In_Ironland

 

[Kopite67]

Thank you! Pushing the training intensity hard now!

He’s a baby cassowary @Kopite67 the parrot expert can confirm!

Yep, baby cassowary. So very cute

 

[Mobster]

One of my cats used to nick chicken off my plate

 

[stevesmi]

Hi hello

Update: 8/3/2026

Today’s weight: 64.4kg
BP: 112/72
FBG: 4.8

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

Pink (strawberry cream) CoR (M3, PWO)
View attachment 195127

I turn my back for a hot minute only to find this guy stealing my macros
View attachment 195122
View attachment 195123

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps:
my sleep has been great since introducing Vital. I now sleep through the night (unbroken) from 9.30pm - 5.30am & feel rested + refreshed in the morning. I’ve tried melatonin before, as well as a combo of melatonin + other sleep support supps - but none come even close to Vital.

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
My joints are feeling GREAT week two of the combined GH/ BPC/ TB combo. A lot less tightness in my hip flexors and hamstrings too. For maximum results I’ve been complimenting these peps via supplementing collagen, omega 3/ DHA, and curcumin (the later two found in the @RGSX for Her stack).

TRAINING
DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 12
• Leg Extension: 61kg for 2x 15
• Glute Hypertension: 30kg DB for 2x of 15
• DB Walking Lunges: (2) 22.5kg DBs for 15 reps/ leg
• Good Mornings (reverse hack machine): 107.5kg 2x of 15
• Preacher Curl Machine: 17.5kg for 2 sets of 10, 8; 12.5kg x12
• Close-grip Smith Machine Bench: (2) 32.5kg for 12, 10

En route to rest day cardio ft. anabolic elevator lighting
View attachment 195136

BACKED by the best
@RGSX
@Sassy's Pharmaceuticals @Sassy Rep

You can use code IRONLAND10 for 10% off your order: I am so appreciative of the support I’ve received for my log/ reviews/ code so far you guys are just the best

https://sassypharma.is

@Alice_In_Ironland I used to have those birds when I was a kid. They were awesome. They had a heck of a personality. They loved to eat beans.

 

[2Thick]

Hi hello

Update: 8/3/2026

Today’s weight: 64.4kg
BP: 112/72
FBG: 4.8

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

Pink (strawberry cream) CoR (M3, PWO)
View attachment 195127

I turn my back for a hot minute only to find this guy stealing my macros
View attachment 195122
View attachment 195123

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps:
my sleep has been great since introducing Vital. I now sleep through the night (unbroken) from 9.30pm - 5.30am & feel rested + refreshed in the morning. I’ve tried melatonin before, as well as a combo of melatonin + other sleep support supps - but none come even close to Vital.

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
My joints are feeling GREAT week two of the combined GH/ BPC/ TB combo. A lot less tightness in my hip flexors and hamstrings too. For maximum results I’ve been complimenting these peps via supplementing collagen, omega 3/ DHA, and curcumin (the later two found in the @RGSX for Her stack).

TRAINING
DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 12
• Leg Extension: 61kg for 2x 15
• Glute Hypertension: 30kg DB for 2x of 15
• DB Walking Lunges: (2) 22.5kg DBs for 15 reps/ leg
• Good Mornings (reverse hack machine): 107.5kg 2x of 15
• Preacher Curl Machine: 17.5kg for 2 sets of 10, 8; 12.5kg x12
• Close-grip Smith Machine Bench: (2) 32.5kg for 12, 10

En route to rest day cardio ft. anabolic elevator lighting
View attachment 195136

BACKED by the best
@RGSX
@Sassy's Pharmaceuticals @Sassy Rep

You can use code IRONLAND10 for 10% off your order: I am so appreciative of the support I’ve received for my log/ reviews/ code so far you guys are just the best

https://sassypharma.is

great update and very cool stuff. did the bird try and steal your fruit too? lol. or it only likes veggie @Alice_In_Ironland

 

[Ulter]

Hi hello

Update: 8/3/2026

Today’s weight: 64.4kg
BP: 112/72
FBG: 4.8

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

Pink (strawberry cream) CoR (M3, PWO)
View attachment 195127

I turn my back for a hot minute only to find this guy stealing my macros
View attachment 195122
View attachment 195123

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps:
my sleep has been great since introducing Vital. I now sleep through the night (unbroken) from 9.30pm - 5.30am & feel rested + refreshed in the morning. I’ve tried melatonin before, as well as a combo of melatonin + other sleep support supps - but none come even close to Vital.

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
My joints are feeling GREAT week two of the combined GH/ BPC/ TB combo. A lot less tightness in my hip flexors and hamstrings too. For maximum results I’ve been complimenting these peps via supplementing collagen, omega 3/ DHA, and curcumin (the later two found in the @RGSX for Her stack).

TRAINING
DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 12
• Leg Extension: 61kg for 2x 15
• Glute Hypertension: 30kg DB for 2x of 15
• DB Walking Lunges: (2) 22.5kg DBs for 15 reps/ leg
• Good Mornings (reverse hack machine): 107.5kg 2x of 15
• Preacher Curl Machine: 17.5kg for 2 sets of 10, 8; 12.5kg x12
• Close-grip Smith Machine Bench: (2) 32.5kg for 12, 10

En route to rest day cardio ft. anabolic elevator lighting
View attachment 195136

BACKED by the best
@RGSX
@Sassy's Pharmaceuticals @Sassy Rep

You can use code IRONLAND10 for 10% off your order: I am so appreciative of the support I’ve received for my log/ reviews/ code so far you guys are just the best

https://sassypharma.is

Is it normal for those birds to eat things like that? @Alice_In_Ironland where I'm at usually birds eat things like worms and seeds.

 

[ceo]

Hi hello

Update: 8/3/2026

Today’s weight: 64.4kg
BP: 112/72
FBG: 4.8

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

Pink (strawberry cream) CoR (M3, PWO)
View attachment 195127

I turn my back for a hot minute only to find this guy stealing my macros
View attachment 195122
View attachment 195123

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps:
my sleep has been great since introducing Vital. I now sleep through the night (unbroken) from 9.30pm - 5.30am & feel rested + refreshed in the morning. I’ve tried melatonin before, as well as a combo of melatonin + other sleep support supps - but none come even close to Vital.

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
My joints are feeling GREAT week two of the combined GH/ BPC/ TB combo. A lot less tightness in my hip flexors and hamstrings too. For maximum results I’ve been complimenting these peps via supplementing collagen, omega 3/ DHA, and curcumin (the later two found in the @RGSX for Her stack).

TRAINING
DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 12
• Leg Extension: 61kg for 2x 15
• Glute Hypertension: 30kg DB for 2x of 15
• DB Walking Lunges: (2) 22.5kg DBs for 15 reps/ leg
• Good Mornings (reverse hack machine): 107.5kg 2x of 15
• Preacher Curl Machine: 17.5kg for 2 sets of 10, 8; 12.5kg x12
• Close-grip Smith Machine Bench: (2) 32.5kg for 12, 10

En route to rest day cardio ft. anabolic elevator lighting
View attachment 195136

BACKED by the best
@RGSX
@Sassy's Pharmaceuticals @Sassy Rep

You can use code IRONLAND10 for 10% off your order: I am so appreciative of the support I’ve received for my log/ reviews/ code so far you guys are just the best

https://sassypharma.is

@Alice_In_Ironland Sister, your legs look super conditioned. Wow, remind me of those tennis chicks that play with my wife. They got super strong and conditioned legs the same way.

 

[ROIDDERS]

Hi hello

Update: 8/3/2026

Today’s weight: 64.4kg
BP: 112/72
FBG: 4.8

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

Pink (strawberry cream) CoR (M3, PWO)
View attachment 195127

I turn my back for a hot minute only to find this guy stealing my macros
View attachment 195122
View attachment 195123

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps:
my sleep has been great since introducing Vital. I now sleep through the night (unbroken) from 9.30pm - 5.30am & feel rested + refreshed in the morning. I’ve tried melatonin before, as well as a combo of melatonin + other sleep support supps - but none come even close to Vital.

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
My joints are feeling GREAT week two of the combined GH/ BPC/ TB combo. A lot less tightness in my hip flexors and hamstrings too. For maximum results I’ve been complimenting these peps via supplementing collagen, omega 3/ DHA, and curcumin (the later two found in the @RGSX for Her stack).

TRAINING
DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 12
• Leg Extension: 61kg for 2x 15
• Glute Hypertension: 30kg DB for 2x of 15
• DB Walking Lunges: (2) 22.5kg DBs for 15 reps/ leg
• Good Mornings (reverse hack machine): 107.5kg 2x of 15
• Preacher Curl Machine: 17.5kg for 2 sets of 10, 8; 12.5kg x12
• Close-grip Smith Machine Bench: (2) 32.5kg for 12, 10

En route to rest day cardio ft. anabolic elevator lighting
View attachment 195136

BACKED by the best
@RGSX
@Sassy's Pharmaceuticals @Sassy Rep

You can use code IRONLAND10 for 10% off your order: I am so appreciative of the support I’ve received for my log/ reviews/ code so far you guys are just the best

https://sassypharma.is

you are teaching your pet how to eat healthy too lol @Alice_In_Ironland seems like it loves spinach. it makes it strong too

 

[codezz]

@Alice_In_Ironland i love how u have the same hair style every workout haha, just something ive noticed in reading ya logs,

Also great news on the vital sleep stack, looking at trying some of that myself, specially while at work and trying to get to bed early when im.out at work

Also love how ur birdy has been making his or her way into the photos too!! Cute

 

[Alice_In_Ironland]

@Alice_In_Ironland i love how u have the same hair style every workout haha, just something ive noticed in reading ya logs,

Also great news on the vital sleep stack, looking at trying some of that myself, specially while at work and trying to get to bed early when im.out at work

Also love how ur birdy has been making his or her way into the photos too!! Cute

Haha, I braid it every morning so it stays out of my face when I train I honestly don’t know how some people manage to train with their hair down, the sweat + it getting caught in machines would drive me nuts.

The vital sleep is excellent! No groggy-ness either since the melatonin is 5mg. I’ve tried most of the other supp shop brands but @RGSX Vital Sleep has been the best of the bunch (second place is Axe Lab Dream, but the price point is too steep $110 a container).

My little Velcro bird! He loves hanging out in the kitchen with me

 

[codezz]

Haha, I braid it every morning so it stays out of my face when I train I honestly don’t know how some people manage to train with their hair down, the sweat + it getting caught in machines would drive me nuts.

The vital sleep is excellent! No groggy-ness either since the melatonin is 5mg. I’ve tried most of the other supp shop brands but @RGSX Vital Sleep has been the best of the bunch (second place is Axe Lab Dream, but the price point is too steep $110 a container).

My little Velcro bird! He loves hanging out in the kitchen with me

Haha i hear ya, I dno how some girls train when thier hair is just straight down, maybe they not their to fully train, and just going through the motions, fark braid it every morning, though least it wouldnt be very notty haha

Ohh great to hear, im excited mainly because of the non grogginess, ive tried a few over the counter sleeping tabs but I never take the recommended dose as I wouldnt wake up for days... haha I normally just need it to get to get, as this brain is normally wired at night

Looks like the little wanted ya spinach haha

 

[Panda22]

Haha, I braid it every morning so it stays out of my face when I train I honestly don’t know how some people manage to train with their hair down, the sweat + it getting caught in machines would drive me nuts.

The vital sleep is excellent! No groggy-ness either since the melatonin is 5mg. I’ve tried most of the other supp shop brands but @RGSX Vital Sleep has been the best of the bunch (second place is Axe Lab Dream, but the price point is too steep $110 a container).

My little Velcro bird! He loves hanging out in the kitchen with me

I’m amazing anyone can train with it out. I’m one sweaty b by the end of training and I hate the feeling of sweat hair stuck to my back ha ha

 

[Tomza]

Hi hello

Update: 8/3/2026

Today’s weight: 64.4kg
BP: 112/72
FBG: 4.8

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

Pink (strawberry cream) CoR (M3, PWO)
View attachment 195127

I turn my back for a hot minute only to find this guy stealing my macros
View attachment 195122
View attachment 195123

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps:
my sleep has been great since introducing Vital. I now sleep through the night (unbroken) from 9.30pm - 5.30am & feel rested + refreshed in the morning. I’ve tried melatonin before, as well as a combo of melatonin + other sleep support supps - but none come even close to Vital.

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
My joints are feeling GREAT week two of the combined GH/ BPC/ TB combo. A lot less tightness in my hip flexors and hamstrings too. For maximum results I’ve been complimenting these peps via supplementing collagen, omega 3/ DHA, and curcumin (the later two found in the @RGSX for Her stack).

TRAINING
DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 12
• Leg Extension: 61kg for 2x 15
• Glute Hypertension: 30kg DB for 2x of 15
• DB Walking Lunges: (2) 22.5kg DBs for 15 reps/ leg
• Good Mornings (reverse hack machine): 107.5kg 2x of 15
• Preacher Curl Machine: 17.5kg for 2 sets of 10, 8; 12.5kg x12
• Close-grip Smith Machine Bench: (2) 32.5kg for 12, 10

En route to rest day cardio ft. anabolic elevator lighting
View attachment 195136

BACKED by the best
@RGSX
@Sassy's Pharmaceuticals @Sassy Rep

You can use code IRONLAND10 for 10% off your order: I am so appreciative of the support I’ve received for my log/ reviews/ code so far you guys are just the best

https://sassypharma.is

Absolutely smashing it!

Training & recovery on point, physique is showing it.

Bigger quads than half the lads in my gym, keep at it

 

[Sheshredz]

Haha, I braid it every morning so it stays out of my face when I train I honestly don’t know how some people manage to train with their hair down, the sweat + it getting caught in machines would drive me nuts.

The vital sleep is excellent! No groggy-ness either since the melatonin is 5mg. I’ve tried most of the other supp shop brands but @RGSX Vital Sleep has been the best of the bunch (second place is Axe Lab Dream, but the price point is too steep $110 a container).

My little Velcro bird! He loves hanging out in the kitchen with me

I’m amazing anyone can train with it out. I’m one sweaty b by the end of training and I hate the feeling of sweat hair stuck to my back ha ha

Yup the “battle braids” are my go-to, also!

@Panda22 you have that super thick hair too (I guess from your photos)! Very jealous!

 

[Panda22]

Yup the “battle braids” are my go-to, also!

@Panda22 you have that super thick hair too (I guess from your photos)! Very jealous!

I don’t! But I’m glad it appears that way ha ha. It’s actually quite fine but has a natural curl so after getting sweaty gets some volume going
I normally wear it straight though.

 

[Sassy Rep]

Hi hello

Update: 8/2/2026

Today’s weight: 63.3kg

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs (unchanged)

INPUT
Training Day Calories: 2815 (400C/ 180P/ 55F)
Non-training day Calories: 2460 (300C/ 180P/ 60F)

Appetite remains HIGH on these calories. I’ve noticed that I’ve become more food-focused.

PEDs
-HGH: 1iu/ day - taken in the AM @Sassy's Pharmaceuticals @Sassy Rep
-Metformin XR: 500mg pre-bed
-Jardiance: 10mg pre-bed

TRAINING
DAY FIVE (lower body + arms)
(4Q, 4H, 2B, 3T, 2G)

• Lying hamstring curl: 51 x12, 51x11 (1 rep for set 2)
• Quad extensions: 66kg x15, 63.5kg x15 (may drop the load for this exercise next session & bring the seat back further to get more rect fem)
• DB walking lunges: 20kg DBs for 2 sets of 15 (unchanged)
• Good mornings (v-squat machine): 100 for 2 sets of 15 reps ( 2.5kg/ set)
• Close-grip bench (smith machine): 32.5kg x12, 30kg x12 ( 2.5kg for set 1)
• Preacher curl (machine): 17.5kg x10, 15kg x10, 10kg x15 ( 2.5kg for set 1)
• Glute hyperextension: 32.5kg for 2 sets of 13 reps (unchanged)

RECOVERY
Work has been busy & the tiredness has been catching up with me, especially on non-training days. Hoping things return back to a normal pace this week.

MINDSET
With the year of the snake ending, I’ve thought of a couple of things from 2025 that I’m going to ‘shed’. These are not entirely bodybuilding related, but it all comes together in the end:

1. Take more time to step back, observe, or listen to see the full picture before making a judgement or deciding on a fix - I love problem solving, but I am also very detailed-oriented. I don’t want to let my eagerness to find solutions get ahead of my attention to detail.
2. Worry less about ‘what if’s’ or unknowns. Sometimes my thoughts skip ahead to the future and I start to think about how I’ll manage xyz when my circumstances & priorities shift. I just need to trust that I’ll keep putting in my best effort to achieve my goals irrespective of the season. Like how I’ve always done: we do always find a way to make it work.

PHYSIQUE UPDATE
This week’s rear shot. Photo taken flat & fasted in the AM.
View attachment 180212

I’m proud of these visuals with AAS now completely out of my system. Continuing to keep diet in-check & maintaining a high standard of training are key if you want to hold onto the tissue that was build on cycle. It is possible, just hard work.

Rinse & repeat

Nice work

 

[Phill]

I turn my back for a hot minute only to find this guy stealing my macros

View attachment 195123

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps:
my sleep has been great since introducing Vital. I now sleep through the night (unbroken) from 9.30pm - 5.30am & feel rested + refreshed in the morning. I’ve tried melatonin before, as well as a combo of melatonin + other sleep support supps - but none come even close to Vital.

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
My joints are feeling GREAT week two of the combined GH/ BPC/ TB combo. A lot less tightness in my hip flexors and hamstrings too. For maximum results I’ve been complimenting these peps via supplementing collagen, omega 3/ DHA, and curcumin (the later two found in the @RGSX for Her stack).

TRAINING
DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 12
• Leg Extension: 61kg for 2x 15
• Glute Hypertension: 30kg DB for 2x of 15
• DB Walking Lunges: (2) 22.5kg DBs for 15 reps/ leg
• Good Mornings (reverse hack machine): 107.5kg 2x of 15
• Preacher Curl Machine: 17.5kg for 2 sets of 10, 8; 12.5kg x12
• Close-grip Smith Machine Bench: (2) 32.5kg for 12, 10

En route to rest day cardio ft. anabolic elevator lighting
View attachment 195136

BACKED by the best
@RGSX
@Sassy's Pharmaceuticals @Sassy Rep

You can use code IRONLAND10 for 10% off your order: I am so appreciative of the support I’ve received for my log/ reviews/ code so far you guys are just the best

https://sassypharma.is

One of my cockatiels died just the other day.

 

[Alice_In_Ironland]

One of my cockatiels died just the other day.

Oh no! I am so sorry I would be absolutely devastated if I lost one of my boys. I hope you’re OK

 

[ballin2504]

Hi hello

Update: 8/3/2026

Today’s weight: 64.4kg
BP: 112/72
FBG: 4.8

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

Pink (strawberry cream) CoR (M3, PWO)
View attachment 195127

I turn my back for a hot minute only to find this guy stealing my macros
View attachment 195122
View attachment 195123

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps:
my sleep has been great since introducing Vital. I now sleep through the night (unbroken) from 9.30pm - 5.30am & feel rested + refreshed in the morning. I’ve tried melatonin before, as well as a combo of melatonin + other sleep support supps - but none come even close to Vital.

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
My joints are feeling GREAT week two of the combined GH/ BPC/ TB combo. A lot less tightness in my hip flexors and hamstrings too. For maximum results I’ve been complimenting these peps via supplementing collagen, omega 3/ DHA, and curcumin (the later two found in the @RGSX for Her stack).

TRAINING
DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 12
• Leg Extension: 61kg for 2x 15
• Glute Hypertension: 30kg DB for 2x of 15
• DB Walking Lunges: (2) 22.5kg DBs for 15 reps/ leg
• Good Mornings (reverse hack machine): 107.5kg 2x of 15
• Preacher Curl Machine: 17.5kg for 2 sets of 10, 8; 12.5kg x12
• Close-grip Smith Machine Bench: (2) 32.5kg for 12, 10

En route to rest day cardio ft. anabolic elevator lighting
View attachment 195136

BACKED by the best
@RGSX
@Sassy's Pharmaceuticals @Sassy Rep

You can use code IRONLAND10 for 10% off your order: I am so appreciative of the support I’ve received for my log/ reviews/ code so far you guys are just the best

https://sassypharma.is

@Alice_In_Ironland I’m really thinking about trying out that GLOW regemin. I’ve heard nothing but good good things.

 

[Alice_In_Ironland]

@Alice_In_Ironland I’m really thinking about trying out that GLOW regemin. I’ve heard nothing but good good things.

I recommend the two for reducing inflammation in joints/ muscles & improving digestion (even if uninjured). They’ve really improved my recovery

 

[Alice_In_Ironland]

Hi hello

Update: 11/3/2026

Today’s weight: 64.8kg
BP: 110/66
FBG: 4.4

Daily weight & weekly average are both starting to climb again following the introduction of AAS. So nil changes to nutrition (intake) are needed for now.

Body fat is still in a good spot. Given this, along with my biofeedback, I can continue to push up higher without hesitation.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

Week three & I am SO impressed by the results of these peptides. Systematic inflammation has decreased despite the use of AAS, and tightness in what are typically ‘problematic’ areas for me are not an issue (hamstrings, hip flexors).
Most notably, my digestion has significantly improved (fyi, using the BPC sub-q).

I’ve used other (non-sassy) BPC before but had never experienced any changes (good or bad) to inflammation or digestion. So this is a really pleasant surprise! Especially considering that I use Metformin.

I’d strongly recommend adding TB & BPC to your routine if you’re pushing training hard, and seeking to improve digestion & inflammation. I’d also suggest going with @Sassy's Pharmaceuticals or another tried & tested source, since the peptide market is a little like the Wild West

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 120 x12 for 2+ 2 second hold at the top of each rep + (1) @ 90kg for 1+1/4 reps x10 - hit my goal of 2x12 at 120kg/ 3PPS. I’m unsure if I can go any heavier on this particular machine as un-racking is a real challenge at this weight
• DB BSS (contralateral hold): 40kg for 2x12 - I use a plate to elevate my FF, and a wedge under my FF toes, for maximum glute stretch
• DB RDL: 38.5kg DBs for 2 sets of 15 - also using a wedge under my toes & DBs positioned at the sides of my legs for better ROM & I place a wedge under my toes to increase glute/ hamstring engagement - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get a better hip hinge
• Glute Reverse Hyperextension: (2) 42.5kg 2x15 - using the smith machine
• Abduction Machine: 95kg for 2x15 + (1) @68kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med
• Glute Kickback: 21.25kg for 2x15 - I use a step under my non-working leg & set the cable a little higher than the lowest notch to get a deeper stretch & time under tension, which also prevents any dragging of the working leg

Strength gains being made, which is the goal for this phase

PHYSIQUE UPDATE
Pics taken flat & fasted in the AM.

Not seeing quite as many lines as before, so these aren’t my favourite set of visuals - but it’s the name of the (muscle building) game.

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your Sassy order - btw I am so very appreciative of the support I receive for my log/ reviews/ code you guys are the best


https://sassypharma.is

 

[Kopite67]

Hi hello

Update: 11/3/2026

Today’s weight: 64.8kg
BP: 110/66
FBG: 4.4
View attachment 196614

Daily weight & weekly average are both starting to climb again following the introduction of AAS. So nil changes to nutrition (intake) are needed for now.

Body fat is still in a good spot. Given this, along with my biofeedback, I can continue to push up higher without hesitation.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

Week three & I am SO impressed by the results of these peptides. Systematic inflammation has decreased despite the use of AAS, and tightness in what are typically ‘problematic’ areas for me are not an issue (hamstrings, hip flexors).
Most notably, my digestion has significantly improved (fyi, using the BPC sub-q).

I’ve used other (non-sassy) BPC before but had never experienced any changes (good or bad) to inflammation or digestion. So this is a really pleasant surprise! Especially considering that I use Metformin.

I’d strongly recommend adding TB & BPC to your routine if you’re pushing training hard, and seeking to improve digestion & inflammation. I’d also suggest going with @Sassy's Pharmaceuticals or another tried & tested source, since the peptide market is a little like the Wild West

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 120 x12 for 2+ 2 second hold at the top of each rep ( 1 rep set 2) + (1) @ 90kg for 1+1/4 reps x10 - hit my goal of 2x12 at 120kg/ 3PPS. I’m unsure if I can go any heavier on this particular machine as un-racking is a real challenge at this weight
• DB BSS (contralateral hold): 40kg for 2x12 - I use a plate to elevate my FF, and a wedge under my FF toes, for maximum glute stretch
• DB RDL: 38.5kg DBs for 2 sets of 15 - also using a wedge under my toes & DBs positioned at the sides of my legs for better ROM & I place a wedge under my toes to increase glute/ hamstring engagement - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get a better hip hinge
• Glute Reverse Hyperextension: (2) 42.5kg 2x15 - using the smith machine
• Abduction Machine: 95kg for 2x15 + (1) @68kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med
• Glute Kickback: 21.25kg for 2x15 - I use a step under my non-working leg & set the cable a little higher than the lowest notch to get a deeper stretch & time under tension, which also prevents any dragging of the working leg

Strength gains being made, which is the goal for this phase

PHYSIQUE UPDATE
Pics taken flat & fasted in the AM.
View attachment 196617
View attachment 196618
View attachment 196620
Not seeing quite as many lines as before, so these aren’t my favourite set of visuals - but it’s the name of the (muscle building) game.

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your Sassy order - btw I am so very appreciative of the support I receive for my log/ reviews/ code you guys are the best


https://sassypharma.is

Thanks for the great update on the BPC and TB. Selling this to me hard now.
Training is still perfectly set as usual.
Still looking A+++ sister

 

[codezz]

Hi hello

Update: 11/3/2026

Today’s weight: 64.8kg
BP: 110/66
FBG: 4.4
View attachment 196614

Daily weight & weekly average are both starting to climb again following the introduction of AAS. So nil changes to nutrition (intake) are needed for now.

Body fat is still in a good spot. Given this, along with my biofeedback, I can continue to push up higher without hesitation.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

Week three & I am SO impressed by the results of these peptides. Systematic inflammation has decreased despite the use of AAS, and tightness in what are typically ‘problematic’ areas for me are not an issue (hamstrings, hip flexors).
Most notably, my digestion has significantly improved (fyi, using the BPC sub-q).

I’ve used other (non-sassy) BPC before but had never experienced any changes (good or bad) to inflammation or digestion. So this is a really pleasant surprise! Especially considering that I use Metformin.

I’d strongly recommend adding TB & BPC to your routine if you’re pushing training hard, and seeking to improve digestion & inflammation. I’d also suggest going with @Sassy's Pharmaceuticals or another tried & tested source, since the peptide market is a little like the Wild West

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 120 x12 for 2+ 2 second hold at the top of each rep + (1) @ 90kg for 1+1/4 reps x10 - hit my goal of 2x12 at 120kg/ 3PPS. I’m unsure if I can go any heavier on this particular machine as un-racking is a real challenge at this weight
• DB BSS (contralateral hold): 40kg for 2x12 - I use a plate to elevate my FF, and a wedge under my FF toes, for maximum glute stretch
• DB RDL: 38.5kg DBs for 2 sets of 15 - also using a wedge under my toes & DBs positioned at the sides of my legs for better ROM & I place a wedge under my toes to increase glute/ hamstring engagement - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get a better hip hinge
• Glute Reverse Hyperextension: (2) 42.5kg 2x15 - using the smith machine
• Abduction Machine: 95kg for 2x15 + (1) @68kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med
• Glute Kickback: 21.25kg for 2x15 - I use a step under my non-working leg & set the cable a little higher than the lowest notch to get a deeper stretch & time under tension, which also prevents any dragging of the working leg

Strength gains being made, which is the goal for this phase

PHYSIQUE UPDATE
Pics taken flat & fasted in the AM.
View attachment 196617
View attachment 196618
View attachment 196620
Not seeing quite as many lines as before, so these aren’t my favourite set of visuals - but it’s the name of the (muscle building) game.

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your Sassy order - btw I am so very appreciative of the support I receive for my log/ reviews/ code you guys are the best


https://sassypharma.is

Mentally sometimes its hard when the body is changing and u dnt see as many lines as u once did a few weeks back,

But as u know, u trust the process and ull come back in an even better form

Amazing log as always @Alice_In_Ironland

 

[RoySimpson]

Hi hello

Update: 8/3/2026

Today’s weight: 64.4kg
BP: 112/72
FBG: 4.8

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

Pink (strawberry cream) CoR (M3, PWO)
View attachment 195127

I turn my back for a hot minute only to find this guy stealing my macros
View attachment 195122
View attachment 195123

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps:
my sleep has been great since introducing Vital. I now sleep through the night (unbroken) from 9.30pm - 5.30am & feel rested + refreshed in the morning. I’ve tried melatonin before, as well as a combo of melatonin + other sleep support supps - but none come even close to Vital.

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
My joints are feeling GREAT week two of the combined GH/ BPC/ TB combo. A lot less tightness in my hip flexors and hamstrings too. For maximum results I’ve been complimenting these peps via supplementing collagen, omega 3/ DHA, and curcumin (the later two found in the @RGSX for Her stack).

TRAINING
DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 12
• Leg Extension: 61kg for 2x 15
• Glute Hypertension: 30kg DB for 2x of 15
• DB Walking Lunges: (2) 22.5kg DBs for 15 reps/ leg
• Good Mornings (reverse hack machine): 107.5kg 2x of 15
• Preacher Curl Machine: 17.5kg for 2 sets of 10, 8; 12.5kg x12
• Close-grip Smith Machine Bench: (2) 32.5kg for 12, 10

En route to rest day cardio ft. anabolic elevator lighting
View attachment 195136

BACKED by the best
@RGSX
@Sassy's Pharmaceuticals @Sassy Rep

You can use code IRONLAND10 for 10% off your order: I am so appreciative of the support I’ve received for my log/ reviews/ code so far you guys are just the best

https://sassypharma.is

@Alice_In_Ironland Great update! Looking great!

 

[Alice_In_Ironland]

Thanks for the great update on the BPC and TB. Selling this to me hard now.
Training is still perfectly set as usual.
Still looking A+++ sister

Thank you they pair so well with HGH I’m finding - do recommend it!

 

[Alice_In_Ironland]

Nice work

Thanks boss

 

[Alice_In_Ironland]

Absolutely smashing it!

Training & recovery on point, physique is showing it.

Bigger quads than half the lads in my gym, keep at it

Haha, thank you!

 

[Hog.]

Hi hello

Update: 11/3/2026

Today’s weight: 64.8kg
BP: 110/66
FBG: 4.4
View attachment 196614

Daily weight & weekly average are both starting to climb again following the introduction of AAS. So nil changes to nutrition (intake) are needed for now.

Body fat is still in a good spot. Given this, along with my biofeedback, I can continue to push up higher without hesitation.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

Week three & I am SO impressed by the results of these peptides. Systematic inflammation has decreased despite the use of AAS, and tightness in what are typically ‘problematic’ areas for me are not an issue (hamstrings, hip flexors).
Most notably, my digestion has significantly improved (fyi, using the BPC sub-q).

I’ve used other (non-sassy) BPC before but had never experienced any changes (good or bad) to inflammation or digestion. So this is a really pleasant surprise! Especially considering that I use Metformin.

I’d strongly recommend adding TB & BPC to your routine if you’re pushing training hard, and seeking to improve digestion & inflammation. I’d also suggest going with @Sassy's Pharmaceuticals or another tried & tested source, since the peptide market is a little like the Wild West

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 120 x12 for 2+ 2 second hold at the top of each rep + (1) @ 90kg for 1+1/4 reps x10 - hit my goal of 2x12 at 120kg/ 3PPS. I’m unsure if I can go any heavier on this particular machine as un-racking is a real challenge at this weight
• DB BSS (contralateral hold): 40kg for 2x12 - I use a plate to elevate my FF, and a wedge under my FF toes, for maximum glute stretch
• DB RDL: 38.5kg DBs for 2 sets of 15 - also using a wedge under my toes & DBs positioned at the sides of my legs for better ROM & I place a wedge under my toes to increase glute/ hamstring engagement - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get a better hip hinge
• Glute Reverse Hyperextension: (2) 42.5kg 2x15 - using the smith machine
• Abduction Machine: 95kg for 2x15 + (1) @68kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med
• Glute Kickback: 21.25kg for 2x15 - I use a step under my non-working leg & set the cable a little higher than the lowest notch to get a deeper stretch & time under tension, which also prevents any dragging of the working leg

Strength gains being made, which is the goal for this phase

PHYSIQUE UPDATE
Pics taken flat & fasted in the AM.
View attachment 196617
View attachment 196618
View attachment 196620
Not seeing quite as many lines as before, so these aren’t my favourite set of visuals - but it’s the name of the (muscle building) game.

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your Sassy order - btw I am so very appreciative of the support I receive for my log/ reviews/ code you guys are the best


https://sassypharma.is

Looking phenomenal Delts are seriously starting to pop and overall lower body fullness looks like it’s coming up too with less inflammation in the picture.

Very glad to hear the peptide stack is aiding in the digestion too, especially eating as much as you are

 

[Alice_In_Ironland]

Looking phenomenal Delts are seriously starting to pop and overall lower body fullness looks like it’s coming up too with less inflammation in the picture.

Very glad to hear the peptide stack is aiding in the digestion too, especially eating as much as you are

Thank you
Lots of reps of fork to mouth in this current phase but training progress is flying!
The BPC has been awesome so far, really rate it! Having good digestion & a high appetite + low inflammation levels is so underrated in a surplus

 

[Alice_In_Ironland]

@Alice_In_Ironland Great update! Looking great!

Thank you!

 

[Phill]

Oh no! I am so sorry I would be absolutely devastated if I lost one of my boys. I hope you’re OK

This is the father, he’ll lay more eggs and more chicks will be born.

 

[Sheshredz]

Hi hello

Update: 11/3/2026

Today’s weight: 64.8kg
BP: 110/66
FBG: 4.4
View attachment 196614

Daily weight & weekly average are both starting to climb again following the introduction of AAS. So nil changes to nutrition (intake) are needed for now.

Body fat is still in a good spot. Given this, along with my biofeedback, I can continue to push up higher without hesitation.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

Week three & I am SO impressed by the results of these peptides. Systematic inflammation has decreased despite the use of AAS, and tightness in what are typically ‘problematic’ areas for me are not an issue (hamstrings, hip flexors).
Most notably, my digestion has significantly improved (fyi, using the BPC sub-q).

I’ve used other (non-sassy) BPC before but had never experienced any changes (good or bad) to inflammation or digestion. So this is a really pleasant surprise! Especially considering that I use Metformin.

I’d strongly recommend adding TB & BPC to your routine if you’re pushing training hard, and seeking to improve digestion & inflammation. I’d also suggest going with @Sassy's Pharmaceuticals or another tried & tested source, since the peptide market is a little like the Wild West

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 120 x12 for 2+ 2 second hold at the top of each rep + (1) @ 90kg for 1+1/4 reps x10 - hit my goal of 2x12 at 120kg/ 3PPS. I’m unsure if I can go any heavier on this particular machine as un-racking is a real challenge at this weight
• DB BSS (contralateral hold): 40kg for 2x12 - I use a plate to elevate my FF, and a wedge under my FF toes, for maximum glute stretch
• DB RDL: 38.5kg DBs for 2 sets of 15 - also using a wedge under my toes & DBs positioned at the sides of my legs for better ROM & I place a wedge under my toes to increase glute/ hamstring engagement - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get a better hip hinge
• Glute Reverse Hyperextension: (2) 42.5kg 2x15 - using the smith machine
• Abduction Machine: 95kg for 2x15 + (1) @68kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med
• Glute Kickback: 21.25kg for 2x15 - I use a step under my non-working leg & set the cable a little higher than the lowest notch to get a deeper stretch & time under tension, which also prevents any dragging of the working leg

Strength gains being made, which is the goal for this phase

PHYSIQUE UPDATE
Pics taken flat & fasted in the AM.
View attachment 196617
View attachment 196618
View attachment 196620
Not seeing quite as many lines as before, so these aren’t my favourite set of visuals - but it’s the name of the (muscle building) game.

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your Sassy order - btw I am so very appreciative of the support I receive for my log/ reviews/ code you guys are the best


https://sassypharma.is

I bet there are alot of people on this forum who consider these visuals among their favourite

You look incredible! If i woke up looking like you tommorrow, id probably never wear pants

I just commented on @Panda22 log about the KLOW blend. I do it mostly for the skin, but i agree that the BPC and TB is a fantastic addition.

Even if you arent "injured or sore", i definately feel it improves recovery. I think i even scrolled past a youtube short or reel about how there is some synergy between HGH and BPC, but i didnt quite understand it.

 

[Alice_In_Ironland]

Haha, thank you!

They have definitely helped me with training recovery & inflammation! I’m training a lot of legs so I’ll take any extra help I can get

 

[LevButlerov]

View attachment 197470
This is the father, he’ll lay more eggs and more chicks will be born.

super nice bird @Phill

 

[Alice_In_Ironland]

Hi hello

Update: 15/3/2026

Today’s weight: 65.6kg
BP: 110/72
FBG: 4.2

Hit a new weekly weight average milestone: 65kg. Weight increase has been more rapid since introducing AAS, but most notably, my FBG average has been decreasing/ stable. This suggests that insulin sensitivity remains high (despite my high intake of CHO) & muscles are soaking up the carbs (and holding some additional water as a result)

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

NUTRITION
M1

M3

M4

M5

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

End of week two of my Primo-e cycle & training performance has been flying. Changes to composition have been less noticeable considering that my BF is higher when compared to the last cycle. Despite the goal being hypertrophy, it is for this reason of key importance to track strength gains & training performance during this phase.

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

Week four and systematic inflammation remains well-managed despite the use of AAS. Nil signs of tightness in what are typically ‘problematic’ areas for me at this stage (hamstrings, hip flexors).
Digestion is great.

My biggest challenge this past week has been nervous system overstimulation in the evening, which disrupted my sleep for one night (out of seven). If I’m not able to have an unbroken sleep, I still lay in bed & keep my eyes shut - this way I’m still resting.
No rest day between training days four & five, so if I really push hard on day four, sometimes the systemic fatigue can spill over into day five. It’s usually not a problem - I’ll give it another couple of weeks, & if it persistently interferes with my sleep, I’ll take an additional rest day (no day five or cardio for a week) to allow for my recovery to catch-up.

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 120 x12 for 2+ 2 second hold at the top of each rep + (1) @ 90kg for 1+1/4 reps x10 - hit my goal of 2x12 at 120kg/ 3PPS. I’m unsure if I can go any heavier on this particular machine as un-racking is a real challenge at this weight ( 1 rep/ set)
• DB BSS (contralateral hold): 40kg for 2x12 - I use a plate to elevate my FF, and a wedge under my FF toes, for maximum glute stretch ( 2 reps, set 1)
• DB RDL: 38.5kg DBs for 2 sets of 15 - also using a wedge under my toes & DBs positioned at the sides of my legs for better ROM & I place a wedge under my toes to increase glute/ hamstring engagement - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get a better hip hinge ( 3 reps set 1, 1 rep set 2)
• Glute Reverse Hyperextension: (2) 42.5kg 2x15 - using the smith machine ( 2 reps, set 2)
• Abduction Machine: 95kg for 2x15 + (1) @68kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: 21.25kg for 2x15 - I use a step under my non-working leg & set the cable a little higher than the lowest notch to get a deeper stretch & time under tension, which also prevents any dragging of the working leg ( 1 rep/ set)

DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x11 ( 1.25kg); 32.5kg x12 ( 1 rep, set 1)
• DB Lateral raise (seated): 7kg for 2 x12 (unchanged)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2 x15 (unchanged)
• Machine rear delt fly: (3) 27.5 x15, 27.5 x15, 25 x15 ( 3 reps sets 1 & 2)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg x11, 10 (unchanged)
• Cable row (with ‘mag’ neutral grip attachment): 57.5kg x10, 55kg x11 ( 2 reps set 1, 1 rep set 2)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 110kg x10( unchanged); 103kg x11 ( 1 rep set 2)
• Uni-lateral lying hamstring curl: 22.5kg for 2 sets x12 reps (unchanged, ready to increase the load as achieved ROM/ form maintenance final reps of L side) - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension
• Pendulum squat: 35kg for 2 x12 ( 2 reps set 1, 1 rep set 2) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 140kg for 2 x12 ( 2 reps set 2)
• Seated leg curl: 53.75kg x15, 52.5kg x15 ( 1.25kg set 1, 1 reps set 2)
• Leg extension: 61kg x15, 61kg x12 ( 1 rep set 1)
• Reverse hyperextension (smith machine): 40kg for 2 x13 ( 1 rep/ set)

DAY FOUR (glutes + shoulders)
(8G, 4S, 1B)

• Hip abduction machine: 65kg x15, 65kg x13 ( 1 rep set 2)
• BB hip thrust: (2) 127.5kg x 13 + (1) @ 110kg for 1+1/4 reps x12 ( 1 rep/ set)
• BB RDL: (2) 92.5kg x12 ( 2 reps set 2) - I do these on a raised platform for maximal ROM/ hinge through my hips - this coming week I’ll try for 95kg with strict form
• DB BSS (contralateral hold): (2) 40kg x13 ( 1 rep/ set) - I use a plate to elevate my FF, and a wedge under my FF toes, for maximum glute stretch
• DB Lateral raise (seated): 7kg x12, 7kg x13 ( 1 rep set 2)
• Uni-lateral pulldown (neutral grip): 26.25kg x12 ( 1.25kg)
• Cable upright row: 27.5kg x12, 21.25kg x13 ( 2 reps set 1, 1 rep set 2)

DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 13 ( 1 rep set 2)
• Leg Extension: 62.25kg x15, 62.25kg x12 ( 1.25kg/ set, 3 reps set 2)
• Glute Hypertension: (2) 30kg DBs x15 (unchanged)
• DB Walking Lunges: (2) 22.5kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (v-squat machine): (2) 110kg x15 ( 2.5kg/ set)
• Preacher Curl Machine: 17.5kg x10, 17.5kg x8, 12.5kg x15 ( 3 reps set 2)
• Close-grip Smith Machine Bench: (2) 32.5kg x 10, 8 ( 2 reps/ set)

NO new set of check-in photos just yet:
not fasted here (around 200g of carb & 3L of water in)

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order
- APPRECIATE the support I’ve received for my log/ reviews/ code


https://sassypharma.is

 

[Kopite67]

Hi hello

Update: 15/3/2026

Today’s weight: 65.6kg
BP: 110/72
FBG: 4.2
View attachment 198984

Hit a new weekly weight average milestone: 65kg. Weight increase has been more rapid since introducing AAS, but most notably, my FBG average has been decreasing/ stable. This suggests that insulin sensitivity remains high (despite my high intake of CHO) & muscles are soaking up the carbs (and holding some additional water as a result)

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

NUTRITION
M1
View attachment 198985

M3
View attachment 198988

M4
View attachment 198986

M5
View attachment 198989

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

End of week two of my Primo-e cycle & training performance has been flying. Changes to composition have been less noticeable considering that my BF is higher when compared to the last cycle. Despite the goal being hypertrophy, it is for this reason of key importance to track strength gains & training performance during this phase.

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

Week four and systematic inflammation remains well-managed despite the use of AAS. Nil signs of tightness in what are typically ‘problematic’ areas for me at this stage (hamstrings, hip flexors).
Digestion is great.

My biggest challenge this past week has been nervous system overstimulation in the evening, which disrupted my sleep for one night (out of seven). If I’m not able to have an unbroken sleep, I still lay in bed & keep my eyes shut - this way I’m still resting.
No rest day between training days four & five, so if I really push hard on day four, sometimes the systemic fatigue can spill over into day five. It’s usually not a problem - I’ll give it another couple of weeks, & if it persistently interferes with my sleep, I’ll take an additional rest day (no day five or cardio for a week) to allow for my recovery to catch-up.

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 120 x12 for 2+ 2 second hold at the top of each rep + (1) @ 90kg for 1+1/4 reps x10 - hit my goal of 2x12 at 120kg/ 3PPS. I’m unsure if I can go any heavier on this particular machine as un-racking is a real challenge at this weight ( 1 rep/ set)
• DB BSS (contralateral hold): 40kg for 2x12 - I use a plate to elevate my FF, and a wedge under my FF toes, for maximum glute stretch ( 2 reps, set 1)
• DB RDL: 38.5kg DBs for 2 sets of 15 - also using a wedge under my toes & DBs positioned at the sides of my legs for better ROM & I place a wedge under my toes to increase glute/ hamstring engagement - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get a better hip hinge ( 3 reps set 1, 1 rep set 2)
• Glute Reverse Hyperextension: (2) 42.5kg 2x15 - using the smith machine ( 2 reps, set 2)
• Abduction Machine: 95kg for 2x15 + (1) @68kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: 21.25kg for 2x15 - I use a step under my non-working leg & set the cable a little higher than the lowest notch to get a deeper stretch & time under tension, which also prevents any dragging of the working leg ( 1 rep/ set)

DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x11 ( 1.25kg); 32.5kg x12 ( 1 rep, set 1)
• DB Lateral raise (seated): 7kg for 2 x12 (unchanged)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2 x15 (unchanged)
• Machine rear delt fly: (3) 27.5 x15, 27.5 x15, 25 x15 ( 3 reps sets 1 & 2)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg x11, 10 (unchanged)
• Cable row (with ‘mag’ neutral grip attachment): 57.5kg x10, 55kg x11 ( 2 reps set 1, 1 rep set 2)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 110kg x10( unchanged); 103kg x11 ( 1 rep set 2)
• Uni-lateral lying hamstring curl: 22.5kg for 2 sets x12 reps (unchanged, ready to increase the load as achieved ROM/ form maintenance final reps of L side) - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension
• Pendulum squat: 35kg for 2 x12 ( 2 reps set 1, 1 rep set 2) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 140kg for 2 x12 ( 2 reps set 2)
• Seated leg curl: 53.75kg x15, 52.5kg x15 ( 1.25kg set 1, 1 reps set 2)
• Leg extension: 61kg x15, 61kg x12 ( 1 rep set 1)
• Reverse hyperextension (smith machine): 40kg for 2 x13 ( 1 rep/ set)

DAY FOUR (glutes + shoulders)
(8G, 4S, 1B)

• Hip abduction machine: 65kg x15, 65kg x13 ( 1 rep set 2)
• BB hip thrust: (2) 127.5kg x 13 + (1) @ 110kg for 1+1/4 reps x12 ( 1 rep/ set)
• BB RDL: (2) 92.5kg x12 ( 2 reps set 2) - I do these on a raised platform for maximal ROM/ hinge through my hips - this coming week I’ll try for 95kg with strict form
• DB BSS (contralateral hold): (2) 40kg x13 ( 1 rep/ set) - I use a plate to elevate my FF, and a wedge under my FF toes, for maximum glute stretch
• DB Lateral raise (seated): 7kg x12, 7kg x13 ( 1 rep set 2)
• Uni-lateral pulldown (neutral grip): 26.25kg x12 ( 1.25kg)
• Cable upright row: 27.5kg x12, 21.25kg x13 ( 2 reps set 1, 1 rep set 2)

DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 13 ( 1 rep set 2)
• Leg Extension: 62.25kg x15, 62.25kg x12 ( 1.25kg/ set, 3 reps set 2)
• Glute Hypertension: (2) 30kg DBs x15 (unchanged)
• DB Walking Lunges: (2) 22.5kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (v-squat machine): (2) 110kg x15 ( 2.5kg/ set)
• Preacher Curl Machine: 17.5kg x10, 17.5kg x8, 12.5kg x15 ( 3 reps set 2)
• Close-grip Smith Machine Bench: (2) 32.5kg x 10, 8 ( 2 reps/ set)

NO new set of check-in photos just yet:
not fasted here (around 200g of carb & 3L of water in)
View attachment 198990

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order
- APPRECIATE the support I’ve received for my log/ reviews/ code


https://sassypharma.is

Everything is so locked in place now. Constant rise and repeat and continuos effort with increases across the board nearly everywhere in the gym. This is a great template for anyone wanting to make consistent steady gains from thir training. Love it

 

[LevButlerov]

Hi hello

Update: 15/3/2026

Today’s weight: 65.6kg
BP: 110/72
FBG: 4.2
View attachment 198984

Hit a new weekly weight average milestone: 65kg. Weight increase has been more rapid since introducing AAS, but most notably, my FBG average has been decreasing/ stable. This suggests that insulin sensitivity remains high (despite my high intake of CHO) & muscles are soaking up the carbs (and holding some additional water as a result)

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

NUTRITION
M1
View attachment 198985

M3
View attachment 198988

M4
View attachment 198986

M5
View attachment 198989

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

End of week two of my Primo-e cycle & training performance has been flying. Changes to composition have been less noticeable considering that my BF is higher when compared to the last cycle. Despite the goal being hypertrophy, it is for this reason of key importance to track strength gains & training performance during this phase.

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

Week four and systematic inflammation remains well-managed despite the use of AAS. Nil signs of tightness in what are typically ‘problematic’ areas for me at this stage (hamstrings, hip flexors).
Digestion is great.

My biggest challenge this past week has been nervous system overstimulation in the evening, which disrupted my sleep for one night (out of seven). If I’m not able to have an unbroken sleep, I still lay in bed & keep my eyes shut - this way I’m still resting.
No rest day between training days four & five, so if I really push hard on day four, sometimes the systemic fatigue can spill over into day five. It’s usually not a problem - I’ll give it another couple of weeks, & if it persistently interferes with my sleep, I’ll take an additional rest day (no day five or cardio for a week) to allow for my recovery to catch-up.

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 120 x12 for 2+ 2 second hold at the top of each rep + (1) @ 90kg for 1+1/4 reps x10 - hit my goal of 2x12 at 120kg/ 3PPS. I’m unsure if I can go any heavier on this particular machine as un-racking is a real challenge at this weight ( 1 rep/ set)
• DB BSS (contralateral hold): 40kg for 2x12 - I use a plate to elevate my FF, and a wedge under my FF toes, for maximum glute stretch ( 2 reps, set 1)
• DB RDL: 38.5kg DBs for 2 sets of 15 - also using a wedge under my toes & DBs positioned at the sides of my legs for better ROM & I place a wedge under my toes to increase glute/ hamstring engagement - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get a better hip hinge ( 3 reps set 1, 1 rep set 2)
• Glute Reverse Hyperextension: (2) 42.5kg 2x15 - using the smith machine ( 2 reps, set 2)
• Abduction Machine: 95kg for 2x15 + (1) @68kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: 21.25kg for 2x15 - I use a step under my non-working leg & set the cable a little higher than the lowest notch to get a deeper stretch & time under tension, which also prevents any dragging of the working leg ( 1 rep/ set)

DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x11 ( 1.25kg); 32.5kg x12 ( 1 rep, set 1)
• DB Lateral raise (seated): 7kg for 2 x12 (unchanged)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2 x15 (unchanged)
• Machine rear delt fly: (3) 27.5 x15, 27.5 x15, 25 x15 ( 3 reps sets 1 & 2)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg x11, 10 (unchanged)
• Cable row (with ‘mag’ neutral grip attachment): 57.5kg x10, 55kg x11 ( 2 reps set 1, 1 rep set 2)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 110kg x10( unchanged); 103kg x11 ( 1 rep set 2)
• Uni-lateral lying hamstring curl: 22.5kg for 2 sets x12 reps (unchanged, ready to increase the load as achieved ROM/ form maintenance final reps of L side) - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension
• Pendulum squat: 35kg for 2 x12 ( 2 reps set 1, 1 rep set 2) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 140kg for 2 x12 ( 2 reps set 2)
• Seated leg curl: 53.75kg x15, 52.5kg x15 ( 1.25kg set 1, 1 reps set 2)
• Leg extension: 61kg x15, 61kg x12 ( 1 rep set 1)
• Reverse hyperextension (smith machine): 40kg for 2 x13 ( 1 rep/ set)

DAY FOUR (glutes + shoulders)
(8G, 4S, 1B)

• Hip abduction machine: 65kg x15, 65kg x13 ( 1 rep set 2)
• BB hip thrust: (2) 127.5kg x 13 + (1) @ 110kg for 1+1/4 reps x12 ( 1 rep/ set)
• BB RDL: (2) 92.5kg x12 ( 2 reps set 2) - I do these on a raised platform for maximal ROM/ hinge through my hips - this coming week I’ll try for 95kg with strict form
• DB BSS (contralateral hold): (2) 40kg x13 ( 1 rep/ set) - I use a plate to elevate my FF, and a wedge under my FF toes, for maximum glute stretch
• DB Lateral raise (seated): 7kg x12, 7kg x13 ( 1 rep set 2)
• Uni-lateral pulldown (neutral grip): 26.25kg x12 ( 1.25kg)
• Cable upright row: 27.5kg x12, 21.25kg x13 ( 2 reps set 1, 1 rep set 2)

DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 13 ( 1 rep set 2)
• Leg Extension: 62.25kg x15, 62.25kg x12 ( 1.25kg/ set, 3 reps set 2)
• Glute Hypertension: (2) 30kg DBs x15 (unchanged)
• DB Walking Lunges: (2) 22.5kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (v-squat machine): (2) 110kg x15 ( 2.5kg/ set)
• Preacher Curl Machine: 17.5kg x10, 17.5kg x8, 12.5kg x15 ( 3 reps set 2)
• Close-grip Smith Machine Bench: (2) 32.5kg x 10, 8 ( 2 reps/ set)

NO new set of check-in photos just yet:
not fasted here (around 200g of carb & 3L of water in)
View attachment 198990

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order
- APPRECIATE the support I’ve received for my log/ reviews/ code


https://sassypharma.is

good training week sister @Alice_In_Ironland 140 on cybex hard to do im impressed! really pushing hard.
and perfect glut shot in the pic, i see the quad sweep is getting strong and legs more powerful, EVO family respect!

Love your meals, they always look pro! thank you for sharing.
EVO family love and support your way sister!

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

 

[Grumpy]

Massive session looking great @Alice_In_Ironland

 

[codezz]

Hi hello

Update: 15/3/2026

Today’s weight: 65.6kg
BP: 110/72
FBG: 4.2
View attachment 198984

Hit a new weekly weight average milestone: 65kg. Weight increase has been more rapid since introducing AAS, but most notably, my FBG average has been decreasing/ stable. This suggests that insulin sensitivity remains high (despite my high intake of CHO) & muscles are soaking up the carbs (and holding some additional water as a result)

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

NUTRITION
M1
View attachment 198985

M3
View attachment 198988

M4
View attachment 198986

M5
View attachment 198989

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

End of week two of my Primo-e cycle & training performance has been flying. Changes to composition have been less noticeable considering that my BF is higher when compared to the last cycle. Despite the goal being hypertrophy, it is for this reason of key importance to track strength gains & training performance during this phase.

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

Week four and systematic inflammation remains well-managed despite the use of AAS. Nil signs of tightness in what are typically ‘problematic’ areas for me at this stage (hamstrings, hip flexors).
Digestion is great.

My biggest challenge this past week has been nervous system overstimulation in the evening, which disrupted my sleep for one night (out of seven). If I’m not able to have an unbroken sleep, I still lay in bed & keep my eyes shut - this way I’m still resting.
No rest day between training days four & five, so if I really push hard on day four, sometimes the systemic fatigue can spill over into day five. It’s usually not a problem - I’ll give it another couple of weeks, & if it persistently interferes with my sleep, I’ll take an additional rest day (no day five or cardio for a week) to allow for my recovery to catch-up.

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 120 x12 for 2+ 2 second hold at the top of each rep + (1) @ 90kg for 1+1/4 reps x10 - hit my goal of 2x12 at 120kg/ 3PPS. I’m unsure if I can go any heavier on this particular machine as un-racking is a real challenge at this weight ( 1 rep/ set)
• DB BSS (contralateral hold): 40kg for 2x12 - I use a plate to elevate my FF, and a wedge under my FF toes, for maximum glute stretch ( 2 reps, set 1)
• DB RDL: 38.5kg DBs for 2 sets of 15 - also using a wedge under my toes & DBs positioned at the sides of my legs for better ROM & I place a wedge under my toes to increase glute/ hamstring engagement - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get a better hip hinge ( 3 reps set 1, 1 rep set 2)
• Glute Reverse Hyperextension: (2) 42.5kg 2x15 - using the smith machine ( 2 reps, set 2)
• Abduction Machine: 95kg for 2x15 + (1) @68kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: 21.25kg for 2x15 - I use a step under my non-working leg & set the cable a little higher than the lowest notch to get a deeper stretch & time under tension, which also prevents any dragging of the working leg ( 1 rep/ set)

DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x11 ( 1.25kg); 32.5kg x12 ( 1 rep, set 1)
• DB Lateral raise (seated): 7kg for 2 x12 (unchanged)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2 x15 (unchanged)
• Machine rear delt fly: (3) 27.5 x15, 27.5 x15, 25 x15 ( 3 reps sets 1 & 2)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg x11, 10 (unchanged)
• Cable row (with ‘mag’ neutral grip attachment): 57.5kg x10, 55kg x11 ( 2 reps set 1, 1 rep set 2)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 110kg x10( unchanged); 103kg x11 ( 1 rep set 2)
• Uni-lateral lying hamstring curl: 22.5kg for 2 sets x12 reps (unchanged, ready to increase the load as achieved ROM/ form maintenance final reps of L side) - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension
• Pendulum squat: 35kg for 2 x12 ( 2 reps set 1, 1 rep set 2) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 140kg for 2 x12 ( 2 reps set 2)
• Seated leg curl: 53.75kg x15, 52.5kg x15 ( 1.25kg set 1, 1 reps set 2)
• Leg extension: 61kg x15, 61kg x12 ( 1 rep set 1)
• Reverse hyperextension (smith machine): 40kg for 2 x13 ( 1 rep/ set)

DAY FOUR (glutes + shoulders)
(8G, 4S, 1B)

• Hip abduction machine: 65kg x15, 65kg x13 ( 1 rep set 2)
• BB hip thrust: (2) 127.5kg x 13 + (1) @ 110kg for 1+1/4 reps x12 ( 1 rep/ set)
• BB RDL: (2) 92.5kg x12 ( 2 reps set 2) - I do these on a raised platform for maximal ROM/ hinge through my hips - this coming week I’ll try for 95kg with strict form
• DB BSS (contralateral hold): (2) 40kg x13 ( 1 rep/ set) - I use a plate to elevate my FF, and a wedge under my FF toes, for maximum glute stretch
• DB Lateral raise (seated): 7kg x12, 7kg x13 ( 1 rep set 2)
• Uni-lateral pulldown (neutral grip): 26.25kg x12 ( 1.25kg)
• Cable upright row: 27.5kg x12, 21.25kg x13 ( 2 reps set 1, 1 rep set 2)

DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 13 ( 1 rep set 2)
• Leg Extension: 62.25kg x15, 62.25kg x12 ( 1.25kg/ set, 3 reps set 2)
• Glute Hypertension: (2) 30kg DBs x15 (unchanged)
• DB Walking Lunges: (2) 22.5kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (v-squat machine): (2) 110kg x15 ( 2.5kg/ set)
• Preacher Curl Machine: 17.5kg x10, 17.5kg x8, 12.5kg x15 ( 3 reps set 2)
• Close-grip Smith Machine Bench: (2) 32.5kg x 10, 8 ( 2 reps/ set)

NO new set of check-in photos just yet:
not fasted here (around 200g of carb & 3L of water in)
View attachment 198990

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order
- APPRECIATE the support I’ve received for my log/ reviews/ code


https://sassypharma.is

Braids on point,
Meals photos on point,
Nutrition on point,
Minus 1 for no birdy in the photos haha

But on a serious note hopefully u can get that sleep issue sorted and be back 100% but either way ur all over it

 

[Allupfromhere]

Hi hello

Update: 15/3/2026

Today’s weight: 65.6kg
BP: 110/72
FBG: 4.2
View attachment 198984

Hit a new weekly weight average milestone: 65kg. Weight increase has been more rapid since introducing AAS, but most notably, my FBG average has been decreasing/ stable. This suggests that insulin sensitivity remains high (despite my high intake of CHO) & muscles are soaking up the carbs (and holding some additional water as a result)

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

NUTRITION
M1
View attachment 198985

M3
View attachment 198988

M4
View attachment 198986

M5
View attachment 198989

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

End of week two of my Primo-e cycle & training performance has been flying. Changes to composition have been less noticeable considering that my BF is higher when compared to the last cycle. Despite the goal being hypertrophy, it is for this reason of key importance to track strength gains & training performance during this phase.

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

Week four and systematic inflammation remains well-managed despite the use of AAS. Nil signs of tightness in what are typically ‘problematic’ areas for me at this stage (hamstrings, hip flexors).
Digestion is great.

My biggest challenge this past week has been nervous system overstimulation in the evening, which disrupted my sleep for one night (out of seven). If I’m not able to have an unbroken sleep, I still lay in bed & keep my eyes shut - this way I’m still resting.
No rest day between training days four & five, so if I really push hard on day four, sometimes the systemic fatigue can spill over into day five. It’s usually not a problem - I’ll give it another couple of weeks, & if it persistently interferes with my sleep, I’ll take an additional rest day (no day five or cardio for a week) to allow for my recovery to catch-up.

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 120 x12 for 2+ 2 second hold at the top of each rep + (1) @ 90kg for 1+1/4 reps x10 - hit my goal of 2x12 at 120kg/ 3PPS. I’m unsure if I can go any heavier on this particular machine as un-racking is a real challenge at this weight ( 1 rep/ set)
• DB BSS (contralateral hold): 40kg for 2x12 - I use a plate to elevate my FF, and a wedge under my FF toes, for maximum glute stretch ( 2 reps, set 1)
• DB RDL: 38.5kg DBs for 2 sets of 15 - also using a wedge under my toes & DBs positioned at the sides of my legs for better ROM & I place a wedge under my toes to increase glute/ hamstring engagement - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get a better hip hinge ( 3 reps set 1, 1 rep set 2)
• Glute Reverse Hyperextension: (2) 42.5kg 2x15 - using the smith machine ( 2 reps, set 2)
• Abduction Machine: 95kg for 2x15 + (1) @68kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: 21.25kg for 2x15 - I use a step under my non-working leg & set the cable a little higher than the lowest notch to get a deeper stretch & time under tension, which also prevents any dragging of the working leg ( 1 rep/ set)

DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x11 ( 1.25kg); 32.5kg x12 ( 1 rep, set 1)
• DB Lateral raise (seated): 7kg for 2 x12 (unchanged)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2 x15 (unchanged)
• Machine rear delt fly: (3) 27.5 x15, 27.5 x15, 25 x15 ( 3 reps sets 1 & 2)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg x11, 10 (unchanged)
• Cable row (with ‘mag’ neutral grip attachment): 57.5kg x10, 55kg x11 ( 2 reps set 1, 1 rep set 2)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 110kg x10( unchanged); 103kg x11 ( 1 rep set 2)
• Uni-lateral lying hamstring curl: 22.5kg for 2 sets x12 reps (unchanged, ready to increase the load as achieved ROM/ form maintenance final reps of L side) - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension
• Pendulum squat: 35kg for 2 x12 ( 2 reps set 1, 1 rep set 2) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 140kg for 2 x12 ( 2 reps set 2)
• Seated leg curl: 53.75kg x15, 52.5kg x15 ( 1.25kg set 1, 1 reps set 2)
• Leg extension: 61kg x15, 61kg x12 ( 1 rep set 1)
• Reverse hyperextension (smith machine): 40kg for 2 x13 ( 1 rep/ set)

DAY FOUR (glutes + shoulders)
(8G, 4S, 1B)

• Hip abduction machine: 65kg x15, 65kg x13 ( 1 rep set 2)
• BB hip thrust: (2) 127.5kg x 13 + (1) @ 110kg for 1+1/4 reps x12 ( 1 rep/ set)
• BB RDL: (2) 92.5kg x12 ( 2 reps set 2) - I do these on a raised platform for maximal ROM/ hinge through my hips - this coming week I’ll try for 95kg with strict form
• DB BSS (contralateral hold): (2) 40kg x13 ( 1 rep/ set) - I use a plate to elevate my FF, and a wedge under my FF toes, for maximum glute stretch
• DB Lateral raise (seated): 7kg x12, 7kg x13 ( 1 rep set 2)
• Uni-lateral pulldown (neutral grip): 26.25kg x12 ( 1.25kg)
• Cable upright row: 27.5kg x12, 21.25kg x13 ( 2 reps set 1, 1 rep set 2)

DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 13 ( 1 rep set 2)
• Leg Extension: 62.25kg x15, 62.25kg x12 ( 1.25kg/ set, 3 reps set 2)
• Glute Hypertension: (2) 30kg DBs x15 (unchanged)
• DB Walking Lunges: (2) 22.5kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (v-squat machine): (2) 110kg x15 ( 2.5kg/ set)
• Preacher Curl Machine: 17.5kg x10, 17.5kg x8, 12.5kg x15 ( 3 reps set 2)
• Close-grip Smith Machine Bench: (2) 32.5kg x 10, 8 ( 2 reps/ set)

NO new set of check-in photos just yet:
not fasted here (around 200g of carb & 3L of water in)
View attachment 198990

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order
- APPRECIATE the support I’ve received for my log/ reviews/ code


https://sassypharma.is

Continuing to level up everytime im here, progression all round on your workouts

Its funny you mentioned as i do the same thing when sleep is troubled, nearly every night for me lol, just lay there eyes closed to still get what rest may be available

Physique looks absolutely crazy and showing us all how its done

Keep smashing it mate as your log i truely get a tonne of my motivation from.

 

[LH5515]

Hi hello

Update: 15/3/2026

Today’s weight: 65.6kg
BP: 110/72
FBG: 4.2
View attachment 198984

Hit a new weekly weight average milestone: 65kg. Weight increase has been more rapid since introducing AAS, but most notably, my FBG average has been decreasing/ stable. This suggests that insulin sensitivity remains high (despite my high intake of CHO) & muscles are soaking up the carbs (and holding some additional water as a result)

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

NUTRITION
M1
View attachment 198985

M3
View attachment 198988

M4
View attachment 198986

M5
View attachment 198989

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

End of week two of my Primo-e cycle & training performance has been flying. Changes to composition have been less noticeable considering that my BF is higher when compared to the last cycle. Despite the goal being hypertrophy, it is for this reason of key importance to track strength gains & training performance during this phase.

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

Week four and systematic inflammation remains well-managed despite the use of AAS. Nil signs of tightness in what are typically ‘problematic’ areas for me at this stage (hamstrings, hip flexors).
Digestion is great.

My biggest challenge this past week has been nervous system overstimulation in the evening, which disrupted my sleep for one night (out of seven). If I’m not able to have an unbroken sleep, I still lay in bed & keep my eyes shut - this way I’m still resting.
No rest day between training days four & five, so if I really push hard on day four, sometimes the systemic fatigue can spill over into day five. It’s usually not a problem - I’ll give it another couple of weeks, & if it persistently interferes with my sleep, I’ll take an additional rest day (no day five or cardio for a week) to allow for my recovery to catch-up.

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 120 x12 for 2+ 2 second hold at the top of each rep + (1) @ 90kg for 1+1/4 reps x10 - hit my goal of 2x12 at 120kg/ 3PPS. I’m unsure if I can go any heavier on this particular machine as un-racking is a real challenge at this weight ( 1 rep/ set)
• DB BSS (contralateral hold): 40kg for 2x12 - I use a plate to elevate my FF, and a wedge under my FF toes, for maximum glute stretch ( 2 reps, set 1)
• DB RDL: 38.5kg DBs for 2 sets of 15 - also using a wedge under my toes & DBs positioned at the sides of my legs for better ROM & I place a wedge under my toes to increase glute/ hamstring engagement - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get a better hip hinge ( 3 reps set 1, 1 rep set 2)
• Glute Reverse Hyperextension: (2) 42.5kg 2x15 - using the smith machine ( 2 reps, set 2)
• Abduction Machine: 95kg for 2x15 + (1) @68kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: 21.25kg for 2x15 - I use a step under my non-working leg & set the cable a little higher than the lowest notch to get a deeper stretch & time under tension, which also prevents any dragging of the working leg ( 1 rep/ set)

DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x11 ( 1.25kg); 32.5kg x12 ( 1 rep, set 1)
• DB Lateral raise (seated): 7kg for 2 x12 (unchanged)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2 x15 (unchanged)
• Machine rear delt fly: (3) 27.5 x15, 27.5 x15, 25 x15 ( 3 reps sets 1 & 2)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg x11, 10 (unchanged)
• Cable row (with ‘mag’ neutral grip attachment): 57.5kg x10, 55kg x11 ( 2 reps set 1, 1 rep set 2)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 110kg x10( unchanged); 103kg x11 ( 1 rep set 2)
• Uni-lateral lying hamstring curl: 22.5kg for 2 sets x12 reps (unchanged, ready to increase the load as achieved ROM/ form maintenance final reps of L side) - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension
• Pendulum squat: 35kg for 2 x12 ( 2 reps set 1, 1 rep set 2) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 140kg for 2 x12 ( 2 reps set 2)
• Seated leg curl: 53.75kg x15, 52.5kg x15 ( 1.25kg set 1, 1 reps set 2)
• Leg extension: 61kg x15, 61kg x12 ( 1 rep set 1)
• Reverse hyperextension (smith machine): 40kg for 2 x13 ( 1 rep/ set)

DAY FOUR (glutes + shoulders)
(8G, 4S, 1B)

• Hip abduction machine: 65kg x15, 65kg x13 ( 1 rep set 2)
• BB hip thrust: (2) 127.5kg x 13 + (1) @ 110kg for 1+1/4 reps x12 ( 1 rep/ set)
• BB RDL: (2) 92.5kg x12 ( 2 reps set 2) - I do these on a raised platform for maximal ROM/ hinge through my hips - this coming week I’ll try for 95kg with strict form
• DB BSS (contralateral hold): (2) 40kg x13 ( 1 rep/ set) - I use a plate to elevate my FF, and a wedge under my FF toes, for maximum glute stretch
• DB Lateral raise (seated): 7kg x12, 7kg x13 ( 1 rep set 2)
• Uni-lateral pulldown (neutral grip): 26.25kg x12 ( 1.25kg)
• Cable upright row: 27.5kg x12, 21.25kg x13 ( 2 reps set 1, 1 rep set 2)

DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 13 ( 1 rep set 2)
• Leg Extension: 62.25kg x15, 62.25kg x12 ( 1.25kg/ set, 3 reps set 2)
• Glute Hypertension: (2) 30kg DBs x15 (unchanged)
• DB Walking Lunges: (2) 22.5kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (v-squat machine): (2) 110kg x15 ( 2.5kg/ set)
• Preacher Curl Machine: 17.5kg x10, 17.5kg x8, 12.5kg x15 ( 3 reps set 2)
• Close-grip Smith Machine Bench: (2) 32.5kg x 10, 8 ( 2 reps/ set)

NO new set of check-in photos just yet:
not fasted here (around 200g of carb & 3L of water in)
View attachment 198990

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order
- APPRECIATE the support I’ve received for my log/ reviews/ code


https://sassypharma.is

Love this update. Details for days!! Thank you .

Meals and training look dialled in! Keep up the excellent work

Will be following