Female Log Female Recomp and Performance Cycle Log HGH, Retatrutide, Anavar - sponsored by R&D Pharma

Panda22 · Mar 15, 2026

HarleyGuy said:
@Panda22!! I've been MIA off your log for a couple weeks and I loved getting caught up! You're a phenom!

That video of you doing dead hang pullups, y'know what I bet you didn't notice? Go watch it again and look at your calves! Those are some jacked calves while still being feminine, nice work not neglecting any body part!

This made me giggle LOL. Just do north-south (as we call it in Canada BJJ) with your uke and smother his face! Insta booty builder!

The ultimate accomplishment!

Except when some really fat 400lb out of shape guy has you in cross mount and chokes you out with his weight and thinks he's good at BJJ... that always used to bug me LOL.

Give it time... there will be a peptide for telomers soon I'm sure

I noticed this too!

Definitely two camps to this. Pulse is naturally endogenously maxed at night after falling asleep so wake up and giver again fasted. The argument is its best for lipolysis.

Post bloods for us, it should be high/out of range.

Best way to use carbs for sure, for me.

Agreed, her back is a freak show and she is as lean as a female can get with that much muscle on her body without plans to step on stage. And grip strength is so important in later life they've done studies where grip strength is a marker for living longer.

You still love it @Sheshredz

Geeeze well done catching up on a couple of weeks worth!!

I think my calves will look even better once my quads/hamstrings/glutes come back up and give me some better shape again.

My grip strength would honestly be one of my biggest strengths too

I’ve terrified many a man when they try mercy grips with me.
I did try a smother on a good friend the other day night but there’s not enough left on my mid section to do it

Panda22 · Mar 15, 2026

codezz said:
Fingers crossed for that good sleep for u tonight being the most troublesome, keen to see if the vital sleep helps with that some more,

Action shot looks amazing!!! And same with the check in photos,

Do u get any sides with the Hgh?

Thank you!!

I’m confident it will with how well it’s quietened my mind already - this is just the real test ha ha!

Do you get the common Sunday night bad sleep being on swing? Or is that a M-F worker problem?

Nothing really - I did note a couple of days with an achy wrist but that aligned with some BJJ having someone reeefing on it - so jury is out on that one.
Other than that no sides at all!

Panda22 · Mar 15, 2026

Kopite67 said:
Great shots sister. Totally agree lower half, especially quads have a significantly greater sweep to them.
Love all Taylor Sheridan stuff. Up to date with everything he has done. On US Marshals at present

I’m considering that next!
I’m pumped for the new “Dutton Ranch” series to drop too!

I was surprised how good “Lioness” was - given it’s a bit different from his usual stuff.

Panda22 · Mar 15, 2026

Alice_In_Ironland said:
Just wow! I can see the new density in your quads, adductors… + hamstrings & glutes popping even when not flexed!

I’m thrilled there’s been a difference made in this timeframe!

I’ve added in a few movements you recommended in my “physio days” and I’m seeing improvement in my adductors and strength symmetry starting to happen too!

codezz · Mar 15, 2026

Panda22 said:
Thank you!!

I’m confident it will with how well it’s quietened my mind already - this is just the real test ha ha!

Do you get the common Sunday night bad sleep being on swing? Or is that a M-F worker problem?

Nothing really - I did note a couple of days with an achy wrist but that aligned with some BJJ having someone reeefing on it - so jury is out on that one.
Other than that no sides at all!

Ohh thats great that its quietened ya mind already, I cant wait to try it on Tuesday night,

Ahh not really the Sunday night bad sleep for me, I feel its probably Monday nights for me, since its the last sleep before going to work or going to home, so always get next to no sleep those nights, and then normally when im at work the 1st night is hard to get to bed at a normal hour aswell, so by day 2 on swing im good to go

but hoping the vital sleep will help when at work, as next swing ill be doing a 3 weeker away

hahaha

HarleyGuy · Mar 15, 2026

Panda22 said:
I did try a smother on a good friend the other day night but there’s not enough left on my mid section to do it

You are sliced and diced I have no doubt the smother wasn't effective unless you grow a whale belly overnight

Panda22 said:
I think my calves will look even better once my quads/hamstrings/glutes come back up and give me some better shape again.

This sounds like your next challenge, what is your plan then on getting your legs/glutes back up? I can see the muscle bulk in them already so they might just need some dedicated attention if you want a new look. Maybe two days a week split quad/hams ? You have great legs for a triangle choke and a tight guard so it will be a delicate balance between conditioning without increasing size too much.

Sheshredz · Mar 15, 2026

Panda22 said:
Day 7 week Eight

Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
Starting tomorrow;
2mg GHK-CU
250mcg BPC

600mg L-Carnitine daily

Supplements: “HER” and Vital Sleep by @RGSX

collagen protein, vitamin c, psyllium husk, cinnamon.

Training focus
Sunday AM - conditioning

Sleds 100-110kg (up 10kg)
6 laps push 90 seconds rest
6 laps pull 75 seconds rest (sprint on last lap)

View attachment 199018

Saturday BJJ 90 minutes
Gym physio routine

Nutrition

A few changes to nutrition this week.
I’ve been struggling finishing my meals on the higher carb days. To combat that I’ll be reducing the meals (rice/sweet potato total gr) and adding in HBCD powder post training on those days.
Thanks to @Alice_In_Ironland for the recommendation!!

View attachment 199012

Sleep
I’m continuing to get great sleep using @RGSX Vital sleep.
Sunday night will be the real test as that’s usually the night that gives me trouble falling asleep.

Feeling
Had a great weekend on BJJ, gym, and brunch!
Went up on the sled weight this weekend but maintained the time of each lap. It. Was. Hard.

Im a few days into pinning GHKCU with BPC and have experience no sting or irritation! Very happy with the quality so far - I can’t wait to see some effects start coming through too!

New check in shots this weekend. It’s only been three weeks of my new lower body program and I am already seeing development coming back in my glutes and quads! It’s very exciting to see some shape come back in my lower body which I think is balancing the upper body better again.

Between BJJ, gym, and spending some time outdoors and seeing friends - I’ve gotten a nice amount of couch time in while on a journey to watch all Taylor Sheridan series

Thanks for reading along! Hope y’all had a nice weekend

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

View attachment 199013 View attachment 199014 View attachment 199015 View attachment 199016 View attachment 199017 View attachment 199020 View attachment 199033 View attachment 199022

Fantastic update photos.

Lean, mean, fighting machine!

ROIDDERS · Mar 15, 2026

HarleyGuy said:
Agreed, her back is a freak show and she is as lean as a female can get with that much muscle on her body without plans to step on stage. And grip strength is so important in later life they've done studies where grip strength is a marker for living longer.

Oh, wow, I wasn't aware of that.

HarleyGuy · Mar 15, 2026

ROIDDERS said:
Oh, wow, I wasn't aware of that.

Ya bro one of them is right here: https://pmc.ncbi.nlm.nih.gov/articles/PMC3448992/

When you're 80 yrs old and going down the stairs ya gotta be able to grip that railing or down you go!

toddthelineman · Mar 15, 2026

HarleyGuy said:
Ya bro one of them is right here: https://pmc.ncbi.nlm.nih.gov/articles/PMC3448992/

When you're 80 yrs old and going down the stairs ya gotta be able to grip that railing or down you go!

I have a grip tester. It’s a fun toy. I brought it to work and so far the young lady I trained into a “lineman” beat everyone but me. 155 pounds. Never lifts weights, never any PEDs. Just a natural freak.

HarleyGuy · Mar 15, 2026

toddthelineman said:
I have a grip tester. It’s a fun toy. I brought it to work and so far the young lady I trained into a “lineman” beat everyone but me. 155 pounds. Never lifts weights, never any PEDs. Just a natural freak.

Atta boy look at you helping people live longer just by being in your orbit! She'll be one of those tough old ladies wheelbarrowing her plants to the backyard with bags of earth too to garden all day!

toddthelineman · Mar 15, 2026

HarleyGuy said:
Atta boy look at you helping people live longer just by being in your orbit! She'll be one of those tough old ladies wheelbarrowing her plants to the backyard with bags of earth too to garden all day!

She is absolutely ridiculous hahaha.

HarleyGuy · Mar 15, 2026

toddthelineman said:
She is absolutely ridiculous hahaha.

Buy her a grip trainer for her birthday or Christmas!

HarleyGuy · Mar 15, 2026

Panda22 said:
Day 7 week Eight

Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
Starting tomorrow;
2mg GHK-CU
250mcg BPC

600mg L-Carnitine daily

Supplements: “HER” and Vital Sleep by @RGSX

collagen protein, vitamin c, psyllium husk, cinnamon.

Training focus
Sunday AM - conditioning

Sleds 100-110kg (up 10kg)
6 laps push 90 seconds rest
6 laps pull 75 seconds rest (sprint on last lap)

View attachment 199018

Saturday BJJ 90 minutes
Gym physio routine

Nutrition

A few changes to nutrition this week.
I’ve been struggling finishing my meals on the higher carb days. To combat that I’ll be reducing the meals (rice/sweet potato total gr) and adding in HBCD powder post training on those days.
Thanks to @Alice_In_Ironland for the recommendation!!

View attachment 199012

Sleep
I’m continuing to get great sleep using @RGSX Vital sleep.
Sunday night will be the real test as that’s usually the night that gives me trouble falling asleep.

Feeling
Had a great weekend on BJJ, gym, and brunch!
Went up on the sled weight this weekend but maintained the time of each lap. It. Was. Hard.

Im a few days into pinning GHKCU with BPC and have experience no sting or irritation! Very happy with the quality so far - I can’t wait to see some effects start coming through too!

New check in shots this weekend. It’s only been three weeks of my new lower body program and I am already seeing development coming back in my glutes and quads! It’s very exciting to see some shape come back in my lower body which I think is balancing the upper body better again.

Between BJJ, gym, and spending some time outdoors and seeing friends - I’ve gotten a nice amount of couch time in while on a journey to watch all Taylor Sheridan series

Thanks for reading along! Hope y’all had a nice weekend

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

View attachment 199013 View attachment 199014 View attachment 199015 View attachment 199016 View attachment 199017 View attachment 199020 View attachment 199033 View attachment 199022

Haha you're crazy knockin' your legs like you do just LOOK at them! Same with glutes. You're good! Sled pulls are amaaazing nice work!

Panda22 said:
adding in HBCD powder post training on those days.

You'll like this, I used to use a brand called Karbolyn it's a good glycemic index and will get the carbs in without issues.

Panda22 said:
Im a few days into pinning GHKCU with BPC and have experience no sting or irritation!

Another example of being a phenom... doesn't have PIP issues with GHK... lucky girl!

Panda22 said:
I’ve gotten a nice amount of couch time in while on a journey to watch all Taylor Sheridan series

This is important... right now I'm binging Homeland with HarleyGirl.

toddthelineman · Mar 15, 2026

HarleyGuy said:
Buy her a grip trainer for her birthday or Christmas!

Nah. We grip stuff like chimps at work all day. Anything more is just begging for problems. And the way I read it, grip strength is a sign of vitality, but increasing it on its own is not the same. Interestingly, if you have a grip meter thingy, you’ll see that your strength can vary wildly. My best was 181 pounds, but if I’m fatigued it might only be 130ish. Which is not feeble, but not strong either.

LevButlerov · Mar 15, 2026

Panda22 said:
Day 7 week Eight

Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
Starting tomorrow;
2mg GHK-CU
250mcg BPC

600mg L-Carnitine daily

Supplements: “HER” and Vital Sleep by @RGSX

collagen protein, vitamin c, psyllium husk, cinnamon.

Training focus
Sunday AM - conditioning

Sleds 100-110kg (up 10kg)
6 laps push 90 seconds rest
6 laps pull 75 seconds rest (sprint on last lap)

View attachment 199018

Saturday BJJ 90 minutes
Gym physio routine

Nutrition

A few changes to nutrition this week.
I’ve been struggling finishing my meals on the higher carb days. To combat that I’ll be reducing the meals (rice/sweet potato total gr) and adding in HBCD powder post training on those days.
Thanks to @Alice_In_Ironland for the recommendation!!

View attachment 199012

Sleep
I’m continuing to get great sleep using @RGSX Vital sleep.
Sunday night will be the real test as that’s usually the night that gives me trouble falling asleep.

Feeling
Had a great weekend on BJJ, gym, and brunch!
Went up on the sled weight this weekend but maintained the time of each lap. It. Was. Hard.

Im a few days into pinning GHKCU with BPC and have experience no sting or irritation! Very happy with the quality so far - I can’t wait to see some effects start coming through too!

New check in shots this weekend. It’s only been three weeks of my new lower body program and I am already seeing development coming back in my glutes and quads! It’s very exciting to see some shape come back in my lower body which I think is balancing the upper body better again.

Between BJJ, gym, and spending some time outdoors and seeing friends - I’ve gotten a nice amount of couch time in while on a journey to watch all Taylor Sheridan series

Thanks for reading along! Hope y’all had a nice weekend

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

View attachment 199013 View attachment 199014 View attachment 199015 View attachment 199016 View attachment 199017 View attachment 199020 View attachment 199033 View attachment 199022

you're looking amazing sister

strong abs, wide back, power arms and tight shoulders, perfect update @Panda22 love your sled pull there,
i see you added some dextrin any other carbs?

Panda22 · Mar 15, 2026

codezz said:
Ohh thats great that its quietened ya mind already, I cant wait to try it on Tuesday night,

Ahh not really the Sunday night bad sleep for me, I feel its probably Monday nights for me, since its the last sleep before going to work or going to home, so always get next to no sleep those nights, and then normally when im at work the 1st night is hard to get to bed at a normal hour aswell, so by day 2 on swing im good to go but hoping the vital sleep will help when at work, as next swing ill be doing a 3 weeker away hahaha

Same issue, different night! Nice to know it’s a common problem, as annoying as it is

Can’t wait for your review!

Panda22 · Mar 15, 2026

HarleyGuy said:
You are sliced and diced I have no doubt the smother wasn't effective unless you grow a whale belly overnight

This sounds like your next challenge, what is your plan then on getting your legs/glutes back up? I can see the muscle bulk in them already so they might just need some dedicated attention if you want a new look. Maybe two days a week split quad/hams ? You have great legs for a triangle choke and a tight guard so it will be a delicate balance between conditioning without increasing size too much.

This is week four of a new training program with leg focus. Two day split (Tues/Thurs) focusing glutes/hamstrings/quads. Looking back I can see already a huge difference in that time - muscle memory probably having a lot to do with that. I definitely lost a bit of mass from both weight loss and having to rest and rehab my legs post hip operation.

HarleyGuy · Mar 15, 2026

Panda22 said:
Looking back I can see already a huge difference in that time - muscle memory probably having a lot to do with that

Looking at your pics there must be a huge difference even to you, usually the last person to notice too.

Panda22 · Mar 15, 2026

LevButlerov said:
you're looking amazing sister strong abs, wide back, power arms and tight shoulders, perfect update @Panda22 love your sled pull there,
i see you added some dextrin any other carbs?

A slight increase in oats for my first meal and the HBCD powder. That brings the higher carb days up to aprx 257g / 46%

Panda22 · Mar 15, 2026

HarleyGuy said:
Looking at your pics there must be a huge difference even to you, usually the last person to notice too.

Week one v week 8 (noting leg program has only been 3 weeks)

codezz · Mar 15, 2026

Panda22 said:
Week one v week 8 (noting leg program has only been 3 weeks)
View attachment 199337

I notice different socks and shoes...

Mannnn look at that leg definition!!! Killing it

HarleyGuy · Mar 15, 2026

Panda22 said:
Week one v week 8 (noting leg program has only been 3 weeks)
View attachment 199337

Love this! This was what I was picturing when I saw your leg pics you posted earlier and then thinking about the start of your log.

Panda22 said:
Week one v week 8 (noting leg program has only been 3 weeks)

You are officially a freak and push harder than a lot of the guys on here so you deserve those new legs!

Panda22 · Mar 15, 2026

HarleyGuy said:
Love this! This was what I was picturing when I saw your leg pics you posted earlier and then thinking about the start of your log.

You are officially a freak and push harder than a lot of the guys on here so you deserve those new legs!

Thank you!! Exciting to think what they’ll look like in another 4 weeks!!

HarleyGuy · Mar 15, 2026

Panda22 said:
Thank you!! Exciting to think what they’ll look like in another 4 weeks!!

I'm afraid to look

You're gonna kill it!

ROIDDERS · Mar 16, 2026

HarleyGuy said:
Ya bro one of them is right here: https://pmc.ncbi.nlm.nih.gov/articles/PMC3448992/

When you're 80 yrs old and going down the stairs ya gotta be able to grip that railing or down you go!

That's why when you get that old, you don't get a place with stairs, haha.

Panda22 · Mar 17, 2026

Day 8 week Nine

Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC

600mg L-Carnitine daily

Supplements: “HER” and Vital Sleep by @RGSX

Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.

Training focus
AM - Lower
PM - BJJ

Barbell Hip Thrust 4x8 100kg
Front Squat 2x5 70, 75, 75, 75
Romanian Deadlift 3x6 80,80,85kg
Bulgarian Split Squat (glute bias) 3x8 27.5
Seated/Lying Ham Curl 3x8 55kg

PM BJJ 90 minutes

Nutrition

Mon
Low		Cal	Protein	Carb	Fat
	Daily Totals	1785	152	172	54
			34%	39%	27%

Tues
High		Cal	Protein	Carb	Fat
	Daily Totals	2163	150	267	55
			28%	49%	21%

Water
5l + Hydralite

Sleep
Sleep has been amazing since starting “Vital Sleep”. I’m having an ease of falling asleep and if I wake through the night have no troubles getting back to sleep. On top of that the HGH is adding a really restful and restorative sleep.

Feeling
Feeling really good!
Today was the first day of even higher carbs with the addition of HBCD powder. I’ve reduced some rice and sweet potato in my second meal as I was struggling to get it all in. The powder drink certainly made consuming enough carbs much easier and didn’t make me feel too full/sluggish.

BJJ was a little light on tonight. Not enough rounds or intensity so I’ll look to add another night of training in later in the week to compensate.

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

Allupfromhere · Mar 17, 2026

Panda22 said:
Week one v week 8 (noting leg program has only been 3 weeks)
View attachment 199337

Biggg differences man clear as day. Anything specific you want from your leg development?

Panda22 said:
Day 8 week Nine

Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC

600mg L-Carnitine daily

Supplements: “HER” and Vital Sleep by @RGSX

Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.

Training focus
AM - Lower
PM - BJJ

Barbell Hip Thrust 4x8 100kg
Front Squat 2x5 70, 75, 75, 75
Romanian Deadlift 3x6 80,80,85kg
Bulgarian Split Squat (glute bias) 3x8 27.5
Seated/Lying Ham Curl 3x8 55kg

PM BJJ 90 minutes

Nutrition

Mon

Low
Cal
Protein
Carb
Fat

Daily Totals
1785
152
172
54

34%
39%
27%

Tues

High
Cal
Protein
Carb
Fat

Daily Totals
2163
150
267
55

28%
49%
21%

Water
5l + Hydralite

Sleep
Sleep has been amazing since starting “Vital Sleep”. I’m having an ease of falling asleep and if I wake through the night have no troubles getting back to sleep. On top of that the HGH is adding a really restful and restorative sleep.

Feeling
Feeling really good!
Today was the first day of even higher carbs with the addition of HBCD powder. I’ve reduced some rice and sweet potato in my second meal as I was struggling to get it all in. The powder drink certainly made consuming enough carbs much easier and didn’t make me feel too full/sluggish.

BJJ was a little light on tonight. Not enough rounds or intensity so I’ll look to add another night of training in later in the week to compensate.

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

Hbcd is elite! Just gotta find one that tastes half decent lol. My wife finds it easier to hit the carb count this way too, and helps with training if timing is of on preworkout nutrition too.

Sheshredz · Mar 17, 2026

Panda22 said:
Day 8 week Nine

Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC

600mg L-Carnitine daily

Supplements: “HER” and Vital Sleep by @RGSX

Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.

Training focus
AM - Lower
PM - BJJ

Barbell Hip Thrust 4x8 100kg
Front Squat 2x5 70, 75, 75, 75
Romanian Deadlift 3x6 80,80,85kg
Bulgarian Split Squat (glute bias) 3x8 27.5
Seated/Lying Ham Curl 3x8 55kg

PM BJJ 90 minutes

Nutrition

Mon

Low
Cal
Protein
Carb
Fat

Daily Totals
1785
152
172
54

34%
39%
27%

Tues

High
Cal
Protein
Carb
Fat

Daily Totals
2163
150
267
55

28%
49%
21%

Water
5l + Hydralite

Sleep
Sleep has been amazing since starting “Vital Sleep”. I’m having an ease of falling asleep and if I wake through the night have no troubles getting back to sleep. On top of that the HGH is adding a really restful and restorative sleep.

Feeling
Feeling really good!
Today was the first day of even higher carbs with the addition of HBCD powder. I’ve reduced some rice and sweet potato in my second meal as I was struggling to get it all in. The powder drink certainly made consuming enough carbs much easier and didn’t make me feel too full/sluggish.

BJJ was a little light on tonight. Not enough rounds or intensity so I’ll look to add another night of training in later in the week to compensate.

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

Only you would go to a BJJ class and say "that wasnt enough, i need more!"

Weapon!

Panda22 · Mar 17, 2026

Sheshredz said:
Only you would go to a BJJ class and say "that wasnt enough, i need more!"

Weapon!

I promise I’m not crazy

Kopite67 · Mar 17, 2026

Panda22 said:
Day 8 week Nine

Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC

600mg L-Carnitine daily

Supplements: “HER” and Vital Sleep by @RGSX

Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.

Training focus
AM - Lower
PM - BJJ

Barbell Hip Thrust 4x8 100kg
Front Squat 2x5 70, 75, 75, 75
Romanian Deadlift 3x6 80,80,85kg
Bulgarian Split Squat (glute bias) 3x8 27.5
Seated/Lying Ham Curl 3x8 55kg

PM BJJ 90 minutes

Nutrition

Mon

Low
Cal
Protein
Carb
Fat

Daily Totals
1785
152
172
54

34%
39%
27%

Tues

High
Cal
Protein
Carb
Fat

Daily Totals
2163
150
267
55

28%
49%
21%

Water
5l + Hydralite

Sleep
Sleep has been amazing since starting “Vital Sleep”. I’m having an ease of falling asleep and if I wake through the night have no troubles getting back to sleep. On top of that the HGH is adding a really restful and restorative sleep.

Feeling
Feeling really good!
Today was the first day of even higher carbs with the addition of HBCD powder. I’ve reduced some rice and sweet potato in my second meal as I was struggling to get it all in. The powder drink certainly made consuming enough carbs much easier and didn’t make me feel too full/sluggish.

BJJ was a little light on tonight. Not enough rounds or intensity so I’ll look to add another night of training in later in the week to compensate.

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

Nice update

LevButlerov · Mar 17, 2026

Panda22 said:
Day 8 week Nine

Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC

600mg L-Carnitine daily

Supplements: “HER” and Vital Sleep by @RGSX

Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.

Training focus
AM - Lower
PM - BJJ

Barbell Hip Thrust 4x8 100kg
Front Squat 2x5 70, 75, 75, 75
Romanian Deadlift 3x6 80,80,85kg
Bulgarian Split Squat (glute bias) 3x8 27.5
Seated/Lying Ham Curl 3x8 55kg

PM BJJ 90 minutes

Nutrition

Mon

Low
Cal
Protein
Carb
Fat

Daily Totals
1785
152
172
54

34%
39%
27%

Tues

High
Cal
Protein
Carb
Fat

Daily Totals
2163
150
267
55

28%
49%
21%

Water
5l + Hydralite

Sleep
Sleep has been amazing since starting “Vital Sleep”. I’m having an ease of falling asleep and if I wake through the night have no troubles getting back to sleep. On top of that the HGH is adding a really restful and restorative sleep.

Feeling
Feeling really good!
Today was the first day of even higher carbs with the addition of HBCD powder. I’ve reduced some rice and sweet potato in my second meal as I was struggling to get it all in. The powder drink certainly made consuming enough carbs much easier and didn’t make me feel too full/sluggish.

BJJ was a little light on tonight. Not enough rounds or intensity so I’ll look to add another night of training in later in the week to compensate.

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

big update sister

@Panda22 higher carbs I like those with your volume. lets see how you feel longer term
85 on deads nice!

Panda22 · Mar 18, 2026

Allupfromhere said:
Biggg differences man clear as day. Anything specific you want from your leg development?

Hbcd is elite! Just gotta find one that tastes half decent lol. My wife finds it easier to hit the carb count this way too, and helps with training if timing is of on preworkout nutrition too.

I got a “cyborg sport” one and it’s mostly tasteless! So far so good.

Allupfromhere · Mar 18, 2026

Panda22 said:
I got a “cyborg sport” one and it’s mostly tasteless! So far so good.

Very suiting name for you mate haha

Panda22 · Mar 18, 2026

Day 3 week Nine

Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC

600mg L-Carnitine daily

Supplements: “HER” and Vital Sleep by @RGSX

Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.

Training focus
AM - Lower
PM - BJJ

Bicep curls 3x10 12.5kg dbs
Lat raise 3x10 12.5kg
Push ups 3x15
Rear delt fly 3x8 20kg
Pull down machine 3x8 80kg
Single arm Low row machine 3x8 40kg
Tricep dips 4x8 2 body weight 2 5kg weight belt
Adductors 3x8 35kg

PM BJJ 90 minutes

Nutrition

Wednesday
Moderate		Cal	Protein	Carb	Fat
	Daily Totals	1897	152	200	54
			32%	42%	26%

Water
5l + Hydralite

Sleep
Getting good consistent sleep. Averaging 8 hours of restful sleep.

Feeling
Had a good day at the gym today. Tried using a weight belt on tricep dips which was easier than expected. I’ll give the 10kg plate a go next time!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

RGSX · Mar 18, 2026

Panda22 said:
Day 3 week Nine

Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC

600mg L-Carnitine daily

Supplements: “HER” and Vital Sleep by @RGSX

Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.

Training focus
AM - Lower
PM - BJJ

Bicep curls 3x10 12.5kg dbs
Lat raise 3x10 12.5kg
Push ups 3x15
Rear delt fly 3x8 20kg
Pull down machine 3x8 80kg
Single arm Low row machine 3x8 40kg
Tricep dips 4x8 2 body weight 2 5kg weight belt
Adductors 3x8 35kg

View attachment 200525

PM BJJ 90 minutes

Nutrition

Wednesday
Moderate Cal Protein Carb Fat
Daily Totals 1897 152 200 54
32% 42% 26%

Water
5l + Hydralite

Sleep
Getting good consistent sleep. Averaging 8 hours of restful sleep.

Feeling
Had a good day at the gym today. Tried using a weight belt on tricep dips which was easier than expected. I’ll give the 10kg plate a go next time!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

You back always impressed us @Panda22 ! Definition for days

Oracle911 · Mar 18, 2026

Panda22 said:
Day 3 week Nine

Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC

600mg L-Carnitine daily

Supplements: “HER” and Vital Sleep by @RGSX

Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.

Training focus
AM - Lower
PM - BJJ

Bicep curls 3x10 12.5kg dbs
Lat raise 3x10 12.5kg
Push ups 3x15
Rear delt fly 3x8 20kg
Pull down machine 3x8 80kg
Single arm Low row machine 3x8 40kg
Tricep dips 4x8 2 body weight 2 5kg weight belt
Adductors 3x8 35kg

View attachment 200525

PM BJJ 90 minutes

Nutrition

Wednesday
Moderate Cal Protein Carb Fat
Daily Totals 1897 152 200 54
32% 42% 26%

Water
5l + Hydralite

Sleep
Getting good consistent sleep. Averaging 8 hours of restful sleep.

Feeling
Had a good day at the gym today. Tried using a weight belt on tricep dips which was easier than expected. I’ll give the 10kg plate a go next time!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

back looking jacked! everything is defs coming together,

LevButlerov · Mar 18, 2026

Panda22 said:
Day 3 week Nine

Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC

600mg L-Carnitine daily

Supplements: “HER” and Vital Sleep by @RGSX

Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.

Training focus
AM - Lower
PM - BJJ

Bicep curls 3x10 12.5kg dbs
Lat raise 3x10 12.5kg
Push ups 3x15
Rear delt fly 3x8 20kg
Pull down machine 3x8 80kg
Single arm Low row machine 3x8 40kg
Tricep dips 4x8 2 body weight 2 5kg weight belt
Adductors 3x8 35kg

View attachment 200525

PM BJJ 90 minutes

Nutrition

Wednesday
Moderate Cal Protein Carb Fat
Daily Totals 1897 152 200 54
32% 42% 26%

Water
5l + Hydralite

Sleep
Getting good consistent sleep. Averaging 8 hours of restful sleep.

Feeling
Had a good day at the gym today. Tried using a weight belt on tricep dips which was easier than expected. I’ll give the 10kg plate a go next time!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

amazing back sister

@Panda22 strong hard shoulders!
and interesting macros love the split!

rizzlekdizzle · Mar 18, 2026

Great change in the legs in such a short time!

Mobster · Mar 19, 2026

Panda kicking ass and taking names

Panda22 · Mar 19, 2026

Day 4 week Nine

Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC

600mg L-Carnitine daily

Supplements: “HER” and Vital Sleep by @RGSX

Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.

Training focus
AM - Lower
PM - BJJ

Plate Loaded Hip Thrust 4x8 110kg
Cable Back Extension (Booty Builder) 3x10 92kg
Walking Lunges (long stride) 3x10 25kg DBs
Single Leg Ham Curl 3x10 30kg
Leg Extension 3x10 45kg
Standing Abductor 2x15 100kg

PM 30 min stair master + physio routine

Nutrition

Thurs
High		Cal	Protein	Carb	Fat
	Daily Totals	2163	150	267	55
			28%	49%	21%

Water
5l + Hydralite

Sleep
good sleep last night. I’m trending a good average of 8 hours and good restful sleep.
I’m now taking Viral sleep on nights where I know I’ll need some extra support

Feeling
My second leg day for the week is always a nice challenge and very rewarding when it’s done! Work has unfortunately been a little demanding at the moment and I’ve not kept up a good step count. Hoping to pick this back up next week and get back on track

I’ve ordered some lifting straps and a barbell pad to help me push more on the weights. I’m nearing end of my grip strength in some movements and don’t want to be limited on how heavy I can push! Slugging 50kg during walking lunges is challenging my hands too much

Looking forward to next weeks workout where I’m going to go up in some weights

As usual, Friday is a rest day for me. I’ll be back Sunday for the end of week check in!

Have a great weekend Evo fam!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

RGSX · Mar 19, 2026

Panda22 said:
Day 4 week Nine

Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC

600mg L-Carnitine daily

Supplements: “HER” and Vital Sleep by @RGSX

Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.

Training focus
AM - Lower
PM - BJJ

Plate Loaded Hip Thrust 4x8 110kg
Cable Back Extension (Booty Builder) 3x10 92kg
Walking Lunges (long stride) 3x10 25kg DBs
Single Leg Ham Curl 3x10 30kg
Leg Extension 3x10 45kg
Standing Abductor 2x15 100kg

PM 30 min stair master + physio routine

Nutrition

Thurs
High Cal Protein Carb Fat
Daily Totals 2163 150 267 55
28% 49% 21%

Water
5l + Hydralite

Sleep
good sleep last night. I’m trending a good average of 8 hours and good restful sleep.
I’m now taking Viral sleep on nights where I know I’ll need some extra support

Feeling
My second leg day for the week is always a nice challenge and very rewarding when it’s done! Work has unfortunately been a little demanding at the moment and I’ve not kept up a good step count. Hoping to pick this back up next week and get back on track

I’ve ordered some lifting straps and a barbell pad to help me push more on the weights. I’m nearing end of my grip strength in some movements and don’t want to be limited on how heavy I can push! Slugging 50kg during walking lunges is challenging my hands too much

Looking forward to next weeks workout where I’m going to go up in some weights

As usual, Friday is a rest day for me. I’ll be back Sunday for the end of week check in!

Have a great weekend Evo fam!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

Great update! We love versa grips for our Push or Pull excercises

everyone's different but we love how versatile they are over Straps.
Personal preference as always

stevesmi · Mar 19, 2026

Panda22 said:
Day 3 week Nine

Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC

600mg L-Carnitine daily

Supplements: “HER” and Vital Sleep by @RGSX

Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.

Training focus
AM - Lower
PM - BJJ

Bicep curls 3x10 12.5kg dbs
Lat raise 3x10 12.5kg
Push ups 3x15
Rear delt fly 3x8 20kg
Pull down machine 3x8 80kg
Single arm Low row machine 3x8 40kg
Tricep dips 4x8 2 body weight 2 5kg weight belt
Adductors 3x8 35kg

View attachment 200525

PM BJJ 90 minutes

Nutrition

Wednesday
Moderate Cal Protein Carb Fat
Daily Totals 1897 152 200 54
32% 42% 26%

Water
5l + Hydralite

Sleep
Getting good consistent sleep. Averaging 8 hours of restful sleep.

Feeling
Had a good day at the gym today. Tried using a weight belt on tricep dips which was easier than expected. I’ll give the 10kg plate a go next time!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

@Panda22 The back is looking super solid, very lean, and very muscular. Conditioning is incredible.

2Thick · Mar 19, 2026

Panda22 said:
Day 3 week Nine

Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC

600mg L-Carnitine daily

Supplements: “HER” and Vital Sleep by @RGSX

Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.

Training focus
AM - Lower
PM - BJJ

Bicep curls 3x10 12.5kg dbs
Lat raise 3x10 12.5kg
Push ups 3x15
Rear delt fly 3x8 20kg
Pull down machine 3x8 80kg
Single arm Low row machine 3x8 40kg
Tricep dips 4x8 2 body weight 2 5kg weight belt
Adductors 3x8 35kg

View attachment 200525

PM BJJ 90 minutes

Nutrition

Wednesday
Moderate Cal Protein Carb Fat
Daily Totals 1897 152 200 54
32% 42% 26%

Water
5l + Hydralite

Sleep
Getting good consistent sleep. Averaging 8 hours of restful sleep.

Feeling
Had a good day at the gym today. Tried using a weight belt on tricep dips which was easier than expected. I’ll give the 10kg plate a go next time!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

Wow, this is a great job on this, you're doing amazing, I like the different ways to train. Eight hours of restful sleep is hard to do, so that's amazing. @Panda22

Ulter · Mar 19, 2026

Panda22 said:
Day 3 week Nine

Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC

600mg L-Carnitine daily

Supplements: “HER” and Vital Sleep by @RGSX

Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.

Training focus
AM - Lower
PM - BJJ

Bicep curls 3x10 12.5kg dbs
Lat raise 3x10 12.5kg
Push ups 3x15
Rear delt fly 3x8 20kg
Pull down machine 3x8 80kg
Single arm Low row machine 3x8 40kg
Tricep dips 4x8 2 body weight 2 5kg weight belt
Adductors 3x8 35kg

View attachment 200525

PM BJJ 90 minutes

Nutrition

Wednesday
Moderate Cal Protein Carb Fat
Daily Totals 1897 152 200 54
32% 42% 26%

Water
5l + Hydralite

Sleep
Getting good consistent sleep. Averaging 8 hours of restful sleep.

Feeling
Had a good day at the gym today. Tried using a weight belt on tricep dips which was easier than expected. I’ll give the 10kg plate a go next time!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

Nice mix on the different peptides that you're using. I've heard good things on GHK, and I'm gonna have to use that at some point. @Panda22

ceo · Mar 19, 2026

Panda22 said:
Day 3 week Nine

Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC

600mg L-Carnitine daily

Supplements: “HER” and Vital Sleep by @RGSX

Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.

Training focus
AM - Lower
PM - BJJ

Bicep curls 3x10 12.5kg dbs
Lat raise 3x10 12.5kg
Push ups 3x15
Rear delt fly 3x8 20kg
Pull down machine 3x8 80kg
Single arm Low row machine 3x8 40kg
Tricep dips 4x8 2 body weight 2 5kg weight belt
Adductors 3x8 35kg

View attachment 200525

PM BJJ 90 minutes

Nutrition

Wednesday
Moderate Cal Protein Carb Fat
Daily Totals 1897 152 200 54
32% 42% 26%

Water
5l + Hydralite

Sleep
Getting good consistent sleep. Averaging 8 hours of restful sleep.

Feeling
Had a good day at the gym today. Tried using a weight belt on tricep dips which was easier than expected. I’ll give the 10kg plate a go next time!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

Sister, you noticing any changes to your hair? Considering the stuff you taking. Any benefits from the supplements and the GHK or other peptides? Same question for the skin. @Panda22

ROIDDERS · Mar 19, 2026

Looking terrific on this update as usual. I like that you are hitting your leg training. That's the way it should be done. @Panda22

Panda22 said:
Day 4 week Nine

Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC

600mg L-Carnitine daily

Supplements: “HER” and Vital Sleep by @RGSX

Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.

Training focus
AM - Lower
PM - BJJ

Plate Loaded Hip Thrust 4x8 110kg
Cable Back Extension (Booty Builder) 3x10 92kg
Walking Lunges (long stride) 3x10 25kg DBs
Single Leg Ham Curl 3x10 30kg
Leg Extension 3x10 45kg
Standing Abductor 2x15 100kg

PM 30 min stair master + physio routine

Nutrition

Thurs
High Cal Protein Carb Fat
Daily Totals 2163 150 267 55
28% 49% 21%

Water
5l + Hydralite

Sleep
good sleep last night. I’m trending a good average of 8 hours and good restful sleep.
I’m now taking Viral sleep on nights where I know I’ll need some extra support

Feeling
My second leg day for the week is always a nice challenge and very rewarding when it’s done! Work has unfortunately been a little demanding at the moment and I’ve not kept up a good step count. Hoping to pick this back up next week and get back on track

I’ve ordered some lifting straps and a barbell pad to help me push more on the weights. I’m nearing end of my grip strength in some movements and don’t want to be limited on how heavy I can push! Slugging 50kg during walking lunges is challenging my hands too much

Looking forward to next weeks workout where I’m going to go up in some weights

As usual, Friday is a rest day for me. I’ll be back Sunday for the end of week check in!

Have a great weekend Evo fam!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

Alice_In_Ironland · Mar 19, 2026

Allupfromhere said:
Very suiting name for you mate haha

I mix mine with flavoured EEAs. Game changer

Alice_In_Ironland · Mar 19, 2026

Panda22 said:
Day 4 week Nine

Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC

600mg L-Carnitine daily

Supplements: “HER” and Vital Sleep by @RGSX

Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.

Training focus
AM - Lower
PM - BJJ

Plate Loaded Hip Thrust 4x8 110kg
Cable Back Extension (Booty Builder) 3x10 92kg
Walking Lunges (long stride) 3x10 25kg DBs
Single Leg Ham Curl 3x10 30kg
Leg Extension 3x10 45kg
Standing Abductor 2x15 100kg

PM 30 min stair master + physio routine

Nutrition

Thurs
High Cal Protein Carb Fat
Daily Totals 2163 150 267 55
28% 49% 21%

Water
5l + Hydralite

Sleep
good sleep last night. I’m trending a good average of 8 hours and good restful sleep.
I’m now taking Viral sleep on nights where I know I’ll need some extra support

Feeling
My second leg day for the week is always a nice challenge and very rewarding when it’s done! Work has unfortunately been a little demanding at the moment and I’ve not kept up a good step count. Hoping to pick this back up next week and get back on track

I’ve ordered some lifting straps and a barbell pad to help me push more on the weights. I’m nearing end of my grip strength in some movements and don’t want to be limited on how heavy I can push! Slugging 50kg during walking lunges is challenging my hands too much

Looking forward to next weeks workout where I’m going to go up in some weights

As usual, Friday is a rest day for me. I’ll be back Sunday for the end of week check in!

Have a great weekend Evo fam!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

Awesome! Having a barbell pad is a game changer for hip thrusts

ballin2504 · Mar 20, 2026

Panda22 said:
Day 3 week Nine

Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC

600mg L-Carnitine daily

Supplements: “HER” and Vital Sleep by @RGSX

Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.

Training focus
AM - Lower
PM - BJJ

Bicep curls 3x10 12.5kg dbs
Lat raise 3x10 12.5kg
Push ups 3x15
Rear delt fly 3x8 20kg
Pull down machine 3x8 80kg
Single arm Low row machine 3x8 40kg
Tricep dips 4x8 2 body weight 2 5kg weight belt
Adductors 3x8 35kg

View attachment 200525

PM BJJ 90 minutes

Nutrition

Wednesday
Moderate Cal Protein Carb Fat
Daily Totals 1897 152 200 54
32% 42% 26%

Water
5l + Hydralite

Sleep
Getting good consistent sleep. Averaging 8 hours of restful sleep.

Feeling
Had a good day at the gym today. Tried using a weight belt on tricep dips which was easier than expected. I’ll give the 10kg plate a go next time!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

@Panda22 damn the back is looking absolutely killer! Keep after it sis!

RoySimpson · Mar 20, 2026

Panda22 said:
Day 3 week Nine

Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC

600mg L-Carnitine daily

Supplements: “HER” and Vital Sleep by @RGSX

Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.

Training focus
AM - Lower
PM - BJJ

Bicep curls 3x10 12.5kg dbs
Lat raise 3x10 12.5kg
Push ups 3x15
Rear delt fly 3x8 20kg
Pull down machine 3x8 80kg
Single arm Low row machine 3x8 40kg
Tricep dips 4x8 2 body weight 2 5kg weight belt
Adductors 3x8 35kg

View attachment 200525

PM BJJ 90 minutes

Nutrition

Wednesday
Moderate Cal Protein Carb Fat
Daily Totals 1897 152 200 54
32% 42% 26%

Water
5l + Hydralite

Sleep
Getting good consistent sleep. Averaging 8 hours of restful sleep.

Feeling
Had a good day at the gym today. Tried using a weight belt on tricep dips which was easier than expected. I’ll give the 10kg plate a go next time!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

@Panda22 Looking lean! Back is strong!

Panda22 · Mar 21, 2026

RGSX said:
Great update! We love versa grips for our Push or Pull excercises everyone's different but we love how versatile they are over Straps.
Personal preference as always

Amazing! I’ve ordered that style - good to know I’m onto a good thing

I also think I’d get the sh*ts setting the straps each time

stevesmi said:
@Panda22 The back is looking super solid, very lean, and very muscular. Conditioning is incredible.

Thank you

2Thick said:
Wow, this is a great job on this, you're doing amazing, I like the different ways to train. Eight hours of restful sleep is hard to do, so that's amazing. @Panda22

Thank you sir! I’m very fortunate I’m able to frequently get 8 hours

that with the solid HGH and occasional vital sleep and I’m super well rested!

Panda22 · Mar 21, 2026

Ulter said:
Nice mix on the different peptides that you're using. I've heard good things on GHK, and I'm gonna have to use that at some point. @Panda22

I’m excited to see results start coming through once I’ve had some time on it!

ceo said:
Sister, you noticing any changes to your hair? Considering the stuff you taking. Any benefits from the supplements and the GHK or other peptides? Same question for the skin. @Panda22

I think the speed of growth has increased (noticible length) however no changes to shedding or thickness - I’m hopeful that changes with the HGH GHKCU combo with time!

My skin is brightening!

Panda22 · Mar 21, 2026

Alice_In_Ironland said:
I mix mine with flavoured EEAs. Game changer

I’ve been mixing with collagen powder for one serve and lysine + vic c powder for the second serve. Definitely helps get it down without being too thick

Alice_In_Ironland said:
Awesome! Having a barbell pad is a game changer for hip thrusts

I can’t wait! I’ve been using my gym towel folded up but it’s not enough support under that load! I can feel my flexors fighting against folding under the sharpness of the bar

RGSX · Mar 21, 2026

Panda22 said:
Amazing! I’ve ordered that style - good to know I’m onto a good thing I also think I’d get the sh*ts setting the straps each time

Thank you

Thank you sir! I’m very fortunate I’m able to frequently get 8 hours that with the solid HGH and occasional vital sleep and I’m super well rested!

We personally think you will love them.
If we aren't using them we just rotate them to the flaps on top side of hand so we still have the wrist support. Plus if we took them of we would probably lose them

Just remember to see how they work for pull movements. Have seen some people just using them like normal and wondering why they still have to hold the bar tight

Panda22 · Mar 21, 2026

RGSX said:
We personally think you will love them.
If we aren't using them we just rotate them to the flaps on top side of hand so we still have the wrist support. Plus if we took them of we would probably lose them
Just remember to see how they work for pull movements. Have seen some people just using them like normal and wondering why they still have to hold the bar tight

I’ll be watching YouTube for instructions

Totally understand that! I have a whole routine so I don’t leave stuff behind at the gym

might be time for a gym bag

RGSX · Mar 21, 2026

Panda22 said:
I’ll be watching YouTube for instructions
Totally understand that! I have a whole routine so I don’t leave stuff behind at the gym might be time for a gym bag

We knows it's a bit OCD but we even strap the back together (wrist wrap trough each other) so they are joined and we aren't digging around our gym bag for each one.

Panda22 · Mar 21, 2026

RGSX said:
We knows it's a bit OCD but we even strap the back together (wrist wrap trough each other) so they are joined and we aren't digging around our gym bag for each one.

You are a genius! I’m all for tips and tricks!!

RGSX · Mar 21, 2026

Panda22 said:
You are a genius! I’m all for tips and tricks!!

RGSX · Mar 21, 2026

You will be surprised how good it grips and hangs off wrist with minimal squeeze necessary.
Also feels like you can do more push weight because the pad lays in your hand for grip and cushioning.
Our brother @Wheelhouse87 put us onto them but he has a problem with his palm (viking disease or something) and helps him push more weight without being in pain with the hand issue
They are a cheat code

you feel like you can hit PBS in the first week

RGSX · Mar 21, 2026

And you can "wind them up" with like a bike accelerator throttle movement once you initially have the wrap around the bar for your pull or carry movements.
Please let us know how you go with them

Alice_In_Ironland · Mar 21, 2026

I d

RGSX said:
We knows it's a bit OCD but we even strap the back together (wrist wrap trough each other) so they are joined and we aren't digging around our gym bag for each one.

I do the same

I have a bunch of junk in my gym bag these days, well overdue due for a clean out

2Thick · Mar 21, 2026

Panda22 said:
Thank you sir! I’m very fortunate I’m able to frequently get 8 hours that with the solid HGH and occasional vital sleep and I’m super well rested!

Eight hours is terrific especially if you don't have to get up to pee at night.

RGSX · Mar 22, 2026

Alice_In_Ironland said:
I d

I do the same I have a bunch of junk in my gym bag these days, well overdue due for a clean out

Haha glad we aren't the only ones. Seems so simple and silly but after shuffling around in the bag the first time it was like "Nah I'm linking them together from now on" and if not using them you can just hook them onto the machine in plain sight so you don't forget them.
Honestly one of the best things we have used for the gym and probably good for the ladies not wanting to have calluses on your hands from the bars

Sheshredz · Mar 22, 2026

Panda22 said:
Day 4 week Nine

Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC

600mg L-Carnitine daily

Supplements: “HER” and Vital Sleep by @RGSX

Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.

Training focus
AM - Lower
PM - BJJ

Plate Loaded Hip Thrust 4x8 110kg
Cable Back Extension (Booty Builder) 3x10 92kg
Walking Lunges (long stride) 3x10 25kg DBs
Single Leg Ham Curl 3x10 30kg
Leg Extension 3x10 45kg
Standing Abductor 2x15 100kg

PM 30 min stair master + physio routine

Nutrition

Thurs
High Cal Protein Carb Fat
Daily Totals 2163 150 267 55
28% 49% 21%

Water
5l + Hydralite

Sleep
good sleep last night. I’m trending a good average of 8 hours and good restful sleep.
I’m now taking Viral sleep on nights where I know I’ll need some extra support

Feeling
My second leg day for the week is always a nice challenge and very rewarding when it’s done! Work has unfortunately been a little demanding at the moment and I’ve not kept up a good step count. Hoping to pick this back up next week and get back on track

I’ve ordered some lifting straps and a barbell pad to help me push more on the weights. I’m nearing end of my grip strength in some movements and don’t want to be limited on how heavy I can push! Slugging 50kg during walking lunges is challenging my hands too much

Looking forward to next weeks workout where I’m going to go up in some weights

As usual, Friday is a rest day for me. I’ll be back Sunday for the end of week check in!

Have a great weekend Evo fam!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

I 100% understand the equipment purchase. I bought my own ankle cuff, because the one at the gym just didnt fit right.

Ulter · Mar 22, 2026

Panda22 said:
I’m excited to see results start coming through once I’ve had some time on it!

That's the right spirit right there.

ceo · Mar 22, 2026

Panda22 said:
I think the speed of growth has increased (noticible length) however no changes to shedding or thickness - I’m hopeful that changes with the HGH GHKCU combo with time!

My skin is brightening!

Sister, that's good to hear. my wife has good Asian skin

Panda22 · Mar 22, 2026

Day 7 week Nine

Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC

600mg L-Carnitine daily

Supplements: “HER” and Vital Sleep by @RGSX

Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.

Training focus
AM - sleds

6 x push laps 105-115 90 seconds rest
6 x pull laps 105-115 75 seconds rest
Played with some leg raised pull ups at the end of this session

Below is just us playing around with the sled

although he’s a similar weight to what I was lugging around during the sled work!

Friday night BJJ open mat 90 mins
Saturday morning BJJ open mat 90 mins

@Sheshredz back to back

Nutrition
Post sled session treats ️

Water
5l + Hydralite
+ coffee today!

Sleep
good sleep last night. I’m trending a good average of 8 hours and good restful sleep.
I’m now taking Viral sleep on nights where I know I’ll need some extra support

Feeling
I had an epic weekend full of BJJ, coffee, and sunshine! Managed to get an extra open mat session in Friday night at a different gym. Was awesome to roll with some different people.
Sunday sled weight went up - unbeknownst to me!! My husband snuck extra weight on - had me guessing myself as to why I found it harder today!! Now that I know I can do this weight - no going back!!

I also tried leg raised pull ups - as recommended by @LevButlerov harder than expected but now I have something to work on!

Hope y’all had a wonderful weekend - can’t wait to start kicking ass on a new week ahead!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

Sheshredz · Mar 22, 2026

Panda22 said:
Day 7 week Nine

Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC

600mg L-Carnitine daily

Supplements: “HER” and Vital Sleep by @RGSX

Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.

Training focus
AM - sleds

6 x push laps 105-115 90 seconds rest
6 x pull laps 105-115 75 seconds rest
Played with some leg raised pull ups at the end of this session

Below is just us playing around with the sled although he’s a similar weight to what I was lugging around during the sled work!
View attachment 202528

Friday night BJJ open mat 90 mins
Saturday morning BJJ open mat 90 mins

@Sheshredz back to back

Nutrition
Post sled session treats ️
View attachment 202515 View attachment 202516

Water
5l + Hydralite
+ coffee today!

Sleep
good sleep last night. I’m trending a good average of 8 hours and good restful sleep.
I’m now taking Viral sleep on nights where I know I’ll need some extra support

Feeling
I had an epic weekend full of BJJ, coffee, and sunshine! Managed to get an extra open mat session in Friday night at a different gym. Was awesome to roll with some different people.
Sunday sled weight went up - unbeknownst to me!! My husband snuck extra weight on - had me guessing myself as to why I found it harder today!! Now that I know I can do this weight - no going back!!

I also tried leg raised pull ups - as recommended by @LevButlerov harder than expected but now I have something to work on!

View attachment 202529
View attachment 202530

Hope y’all had a wonderful weekend - can’t wait to start kicking ass on a new week ahead!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

Back to back? 180 minutes of fighting. Is that longer than a whole UFC event?

Go the hubby, sneaking on extra weight, thats cool!

Kopite67 · Mar 22, 2026

Panda22 said:
Day 7 week Nine

Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC

600mg L-Carnitine daily

Supplements: “HER” and Vital Sleep by @RGSX

Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.

Training focus
AM - sleds

6 x push laps 105-115 90 seconds rest
6 x pull laps 105-115 75 seconds rest
Played with some leg raised pull ups at the end of this session

Below is just us playing around with the sled although he’s a similar weight to what I was lugging around during the sled work!
View attachment 202528

Friday night BJJ open mat 90 mins
Saturday morning BJJ open mat 90 mins

@Sheshredz back to back

Nutrition
Post sled session treats ️
View attachment 202515 View attachment 202516

Water
5l + Hydralite
+ coffee today!

Sleep
good sleep last night. I’m trending a good average of 8 hours and good restful sleep.
I’m now taking Viral sleep on nights where I know I’ll need some extra support

Feeling
I had an epic weekend full of BJJ, coffee, and sunshine! Managed to get an extra open mat session in Friday night at a different gym. Was awesome to roll with some different people.
Sunday sled weight went up - unbeknownst to me!! My husband snuck extra weight on - had me guessing myself as to why I found it harder today!! Now that I know I can do this weight - no going back!!

I also tried leg raised pull ups - as recommended by @LevButlerov harder than expected but now I have something to work on!

View attachment 202529
View attachment 202530

Hope y’all had a wonderful weekend - can’t wait to start kicking ass on a new week ahead!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

You are literally going from strength to strength. Increases in sled weight work, raised leg pullups, extra BJJ sessions, you are killing it sister

Panda22 · Mar 22, 2026

Sheshredz said:
Back to back? 180 minutes of fighting. Is that longer than a whole UFC event?

Go the hubby, sneaking on extra weight, thats cool!

It didn’t feel cool

I had to dig deep on each lap to finish it. Had me really questioning myself ha ha!

I think he’s trying to sabotage me

Panda22 · Mar 22, 2026

Kopite67 said:
You are literally going from strength to strength. Increases in sled weight work, raised leg pullups, extra BJJ sessions, you are killing it sister

Thank you! I made sure to hit the pool yesterday and have a rest day today so I don’t over do it!

toddthelineman · Mar 22, 2026

Panda22 said:
It didn’t feel cool
I had to dig deep on each lap to finish it. Had me really questioning myself ha ha!

I think he’s trying to sabotage me

That reminds me of the time I went to the gym before I’d had coffee and I was on cycle and hitting PRs every time I lifted and working super hard at work. I miscalculated my weight way too heavy. Almost got one squat up, hardest effort I ever pushed. I felt like I must just be fatigued, took some small plates off, failed again, almost would’ve been hurt. Took the 25s off, got one and a half, almost fainted, sat down. I rested for a couple minutes, staring at the weight. Then I realized it still had more weight on it than I had previously ever attempted in my life

. I was smoked for literally weeks after that. Didn’t know what a deload was. I was all on my own learning how to lift and how to use PEDs and everything. Sheeesh hahahaa

Panda22 · Mar 22, 2026

toddthelineman said:
That reminds me of the time I went to the gym before I’d had coffee and I was on cycle and hitting PRs every time I lifted and working super hard at work. I miscalculated my weight way too heavy. Almost got one squat up, hardest effort I ever pushed. I felt like I must just be fatigued, took some small plates off, failed again, almost would’ve been hurt. Took the 25s off, got one and a half, almost fainted, sat down. I rested for a couple minutes, staring at the weight. Then I realized it still had more weight on it than I had previously ever attempted in my life. I was smoked for literally weeks after that. Didn’t know what a deload was. I was all on my own learning how to lift and how to use PEDs and everything. Sheeesh hahahaa

Ha ha ha that’s amazing!!

It goes to show how much is in our heads limiting ourselves. Although sounds like your PR day was enough for a one off and not a weekly session!!

Did you up your normal weights after that?

toddthelineman · Mar 22, 2026

Panda22 said:
Ha ha ha that’s amazing!!

It goes to show how much is in our heads limiting ourselves. Although sounds like your PR day was enough for a one off and not a weekly session!!

Did you up your normal weights after that?

I didn’t increase the weight after that. I have never lifted that much again, yet anyway. I’m still amazed that I didn’t cripple myself as I have numerous herniated discs, a deformed vertebra from being bone on bone probably since at least my teens and who knows what else hahaha. The way I work, I looked very much like an athlete before I had ever been in a gym or used gear. So if I go too hard in the gym I’m almost assuredly getting injured at work. Although I’m working on changing that, if I can ever find someone to reasonably replace me.

So I actually became more careful. And started trying out different schemes of higher reps instead of 5x5 everything.

Allupfromhere · Mar 22, 2026

Panda22 said:
Day 7 week Nine

Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC

600mg L-Carnitine daily

Supplements: “HER” and Vital Sleep by @RGSX

Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.

Training focus
AM - sleds

6 x push laps 105-115 90 seconds rest
6 x pull laps 105-115 75 seconds rest
Played with some leg raised pull ups at the end of this session

Below is just us playing around with the sled although he’s a similar weight to what I was lugging around during the sled work!
View attachment 202528

Friday night BJJ open mat 90 mins
Saturday morning BJJ open mat 90 mins

@Sheshredz back to back

Nutrition
Post sled session treats ️
View attachment 202515 View attachment 202516

Water
5l + Hydralite
+ coffee today!

Sleep
good sleep last night. I’m trending a good average of 8 hours and good restful sleep.
I’m now taking Viral sleep on nights where I know I’ll need some extra support

Feeling
I had an epic weekend full of BJJ, coffee, and sunshine! Managed to get an extra open mat session in Friday night at a different gym. Was awesome to roll with some different people.
Sunday sled weight went up - unbeknownst to me!! My husband snuck extra weight on - had me guessing myself as to why I found it harder today!! Now that I know I can do this weight - no going back!!

I also tried leg raised pull ups - as recommended by @LevButlerov harder than expected but now I have something to work on!

View attachment 202529
View attachment 202530

Hope y’all had a wonderful weekend - can’t wait to start kicking ass on a new week ahead!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

Hell yeah man killer update! Those pull ups are gangster af

Very blessed to be on the same team as a weapon like yourself, keep slaying it homie.

LevButlerov · Mar 22, 2026

Panda22 said:
Day 7 week Nine

Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC

600mg L-Carnitine daily

Supplements: “HER” and Vital Sleep by @RGSX

Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.

Training focus
AM - sleds

6 x push laps 105-115 90 seconds rest
6 x pull laps 105-115 75 seconds rest
Played with some leg raised pull ups at the end of this session

Below is just us playing around with the sled although he’s a similar weight to what I was lugging around during the sled work!
View attachment 202528

Friday night BJJ open mat 90 mins
Saturday morning BJJ open mat 90 mins

@Sheshredz back to back

Nutrition
Post sled session treats ️
View attachment 202515 View attachment 202516

Water
5l + Hydralite
+ coffee today!

Sleep
good sleep last night. I’m trending a good average of 8 hours and good restful sleep.
I’m now taking Viral sleep on nights where I know I’ll need some extra support

Feeling
I had an epic weekend full of BJJ, coffee, and sunshine! Managed to get an extra open mat session in Friday night at a different gym. Was awesome to roll with some different people.
Sunday sled weight went up - unbeknownst to me!! My husband snuck extra weight on - had me guessing myself as to why I found it harder today!! Now that I know I can do this weight - no going back!!

I also tried leg raised pull ups - as recommended by @LevButlerov harder than expected but now I have something to work on!

View attachment 202529
View attachment 202530

Hope y’all had a wonderful weekend - can’t wait to start kicking ass on a new week ahead!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

wow sister you're super strong

@Panda22 true champion! EVO family love and support your way!
your core super strong! hard to do pull ups that way
BIG respect!

Panda22 · Mar 22, 2026

Allupfromhere said:
Hell yeah man killer update! Those pull ups are gangster af
Very blessed to be on the same team as a weapon like yourself, keep slaying it homie.

Thanks @Allupfromhere

We all make a wicked team

Panda22 · Mar 22, 2026

LevButlerov said:
wow sister you're super strong @Panda22 true champion! EVO family love and support your way!
your core super strong! hard to do pull ups that way
BIG respect!

Thank you!

I guess I take on challenge requests now

LevButlerov · Mar 22, 2026

Panda22 said:
Thank you!

I guess I take on challenge requests now

You're winning all the challenges sister

@Panda22 EVO family love your way!

roguepineapple · Mar 23, 2026

Panda22 said:
Day 7 week Eight

Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
Starting tomorrow;
2mg GHK-CU
250mcg BPC

600mg L-Carnitine daily

Supplements: “HER” and Vital Sleep by @RGSX

collagen protein, vitamin c, psyllium husk, cinnamon.

Training focus
Sunday AM - conditioning

Sleds 100-110kg (up 10kg)
6 laps push 90 seconds rest
6 laps pull 75 seconds rest (sprint on last lap)

View attachment 199018

Saturday BJJ 90 minutes
Gym physio routine

Nutrition

A few changes to nutrition this week.
I’ve been struggling finishing my meals on the higher carb days. To combat that I’ll be reducing the meals (rice/sweet potato total gr) and adding in HBCD powder post training on those days.
Thanks to @Alice_In_Ironland for the recommendation!!

View attachment 199012

Sleep
I’m continuing to get great sleep using @RGSX Vital sleep.
Sunday night will be the real test as that’s usually the night that gives me trouble falling asleep.

Feeling
Had a great weekend on BJJ, gym, and brunch!
Went up on the sled weight this weekend but maintained the time of each lap. It. Was. Hard.

Im a few days into pinning GHKCU with BPC and have experience no sting or irritation! Very happy with the quality so far - I can’t wait to see some effects start coming through too!

New check in shots this weekend. It’s only been three weeks of my new lower body program and I am already seeing development coming back in my glutes and quads! It’s very exciting to see some shape come back in my lower body which I think is balancing the upper body better again.

Between BJJ, gym, and spending some time outdoors and seeing friends - I’ve gotten a nice amount of couch time in while on a journey to watch all Taylor Sheridan series

Thanks for reading along! Hope y’all had a nice weekend

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

View attachment 199013 View attachment 199014 View attachment 199015 View attachment 199016 View attachment 199017 View attachment 199020 View attachment 199033 View attachment 199022

Panda22 said:
Day 7 week Nine

Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC

600mg L-Carnitine daily

Supplements: “HER” and Vital Sleep by @RGSX

Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.

Training focus
AM - sleds

6 x push laps 105-115 90 seconds rest
6 x pull laps 105-115 75 seconds rest
Played with some leg raised pull ups at the end of this session

Below is just us playing around with the sled although he’s a similar weight to what I was lugging around during the sled work!
View attachment 202528

Friday night BJJ open mat 90 mins
Saturday morning BJJ open mat 90 mins

@Sheshredz back to back

Nutrition
Post sled session treats ️
View attachment 202515 View attachment 202516

Water
5l + Hydralite
+ coffee today!

Sleep
good sleep last night. I’m trending a good average of 8 hours and good restful sleep.
I’m now taking Viral sleep on nights where I know I’ll need some extra support

Feeling
I had an epic weekend full of BJJ, coffee, and sunshine! Managed to get an extra open mat session in Friday night at a different gym. Was awesome to roll with some different people.
Sunday sled weight went up - unbeknownst to me!! My husband snuck extra weight on - had me guessing myself as to why I found it harder today!! Now that I know I can do this weight - no going back!!

I also tried leg raised pull ups - as recommended by @LevButlerov harder than expected but now I have something to work on!

View attachment 202529
View attachment 202530

Hope y’all had a wonderful weekend - can’t wait to start kicking ass on a new week ahead!

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

Love the details and updates in your log @Panda22! Well done!
Makes it even better that you do BJJ as well! Yew!

Panda22 · Mar 24, 2026

roguepineapple said:
Love the details and updates in your log @Panda22! Well done!
Makes it even better that you do BJJ as well! Yew!

Another BJJ friend?!

roguepineapple · Mar 24, 2026

Panda22 said:
Another BJJ friend?!

Yuuuupppp!

Osssss

rizzlekdizzle · Mar 24, 2026

Panda22 · Mar 24, 2026

Day 2 week Twelve

Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC

600mg L-Carnitine daily

Supplements: “HER” and Vital Sleep by @RGSX

Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.

Training focus
AM - lower
PM - BJJ

Barbell Hip Thrust 4x8 110kg
Front Squat 4x5 75kg
Romanian Deadlift 3x6 85kg
Bulgarian Split Squat (glute bias) 3x8 30kg
Seated/Lying Ham Curl 3x8 50 (laying)
60-90 seconds rest between sets.

PM - BJJ 90 minutes.
Tonight we did HIIT style warm up
1 minute sprinting, 1 minute push ups, 1 minute hip escapes, 1 minute sprawls
Followed by technique, positional drills, and rounds.

Nutrition

Daily Totals 2163 150 267 55
28% 49% 21%

Water
5l + Hydralite

Sleep
My sleep has been really good, getting an average of 8 hours and very good restful sleep.
I’m using Vital sleep strategically on nights I know can use the support - nights like tonight when my CNS is overloaded from a heavy leg session coupled with BJJ

Feeling
My barbell pad and wrist straps arrived in time for the gym session today - and what a treat they were!! Going up in weight on the barbell hip thrusts was much easier without the sharpness of the bar trying to fold my hip flexors

I was also able to go up on all sets and reps on the rdl - having the stairs made it easier to re set each rep and really focus on my technique.

I did go down in weight doing the ham curls as I was on the lying machine today rather than seated and found it harder to push. I’m unsure if that’s due to the change in machine or having increased weight across all other movements.

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

RGSX · Mar 24, 2026

Panda22 said:
Day 2 week Twelve

Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC

600mg L-Carnitine daily

Supplements: “HER” and Vital Sleep by @RGSX

Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.

Training focus
AM - lower
PM - BJJ

Barbell Hip Thrust 4x8 110kg
Front Squat 4x5 75kg
Romanian Deadlift 3x6 85kg
Bulgarian Split Squat (glute bias) 3x8 30kg
Seated/Lying Ham Curl 3x8 50 (laying)
60-90 seconds rest between sets.

View attachment 203530

PM - BJJ 90 minutes.
Tonight we did HIIT style warm up
1 minute sprinting, 1 minute push ups, 1 minute hip escapes, 1 minute sprawls
Followed by technique, positional drills, and rounds.

Nutrition

Daily Totals 2163 150 267 55
28% 49% 21%

Water
5l + Hydralite

Sleep
My sleep has been really good, getting an average of 8 hours and very good restful sleep.
I’m using Vital sleep strategically on nights I know can use the support - nights like tonight when my CNS is overloaded from a heavy leg session coupled with BJJ

Feeling
My barbell pad and wrist straps arrived in time for the gym session today - and what a treat they were!! Going up in weight on the barbell hip thrusts was much easier without the sharpness of the bar trying to fold my hip flexors
I was also able to go up on all sets and reps on the rdl - having the stairs made it easier to re set each rep and really focus on my technique.

I did go down in weight doing the ham curls as I was on the lying machine today rather than seated and found it harder to push. I’m unsure if that’s due to the change in machine or having increased weight across all other movements.

View attachment 203531

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

Another great update . Your straps look alot fancier and cleaner then mine

Your physique looking spot on as usual - almost like you use to do ballet most of your life!?

wild guess

Panda22 · Mar 24, 2026

RGSX said:
Another great update . Your straps look alot fancier and cleaner then mine
Your physique looking spot on as usual - almost like you use to do ballet most of your life!? wild guess

Ballet girls are underrated

LevButlerov · Mar 24, 2026

Panda22 said:
Day 2 week Twelve

Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC

600mg L-Carnitine daily

Supplements: “HER” and Vital Sleep by @RGSX

Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.

Training focus
AM - lower
PM - BJJ

Barbell Hip Thrust 4x8 110kg
Front Squat 4x5 75kg
Romanian Deadlift 3x6 85kg
Bulgarian Split Squat (glute bias) 3x8 30kg
Seated/Lying Ham Curl 3x8 50 (laying)
60-90 seconds rest between sets.

View attachment 203530

PM - BJJ 90 minutes.
Tonight we did HIIT style warm up
1 minute sprinting, 1 minute push ups, 1 minute hip escapes, 1 minute sprawls
Followed by technique, positional drills, and rounds.

Nutrition

Daily Totals 2163 150 267 55
28% 49% 21%

Water
5l + Hydralite

Sleep
My sleep has been really good, getting an average of 8 hours and very good restful sleep.
I’m using Vital sleep strategically on nights I know can use the support - nights like tonight when my CNS is overloaded from a heavy leg session coupled with BJJ

Feeling
My barbell pad and wrist straps arrived in time for the gym session today - and what a treat they were!! Going up in weight on the barbell hip thrusts was much easier without the sharpness of the bar trying to fold my hip flexors
I was also able to go up on all sets and reps on the rdl - having the stairs made it easier to re set each rep and really focus on my technique.

I did go down in weight doing the ham curls as I was on the lying machine today rather than seated and found it harder to push. I’m unsure if that’s due to the change in machine or having increased weight across all other movements.

View attachment 203531

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

strong training sister

legs looking hard and you are pushing macros nicely, love that your sleep is clean too @Panda22 EVO family support!

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

Grumpy · Mar 24, 2026

Looking strong triceps popping nicely

rizzlekdizzle · Mar 24, 2026

Nice looking straps do you have a link?

Alice_In_Ironland · Mar 24, 2026

Panda22 said:
Day 2 week Twelve

Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC

600mg L-Carnitine daily

Supplements: “HER” and Vital Sleep by @RGSX

Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.

Training focus
AM - lower
PM - BJJ

Barbell Hip Thrust 4x8 110kg
Front Squat 4x5 75kg
Romanian Deadlift 3x6 85kg
Bulgarian Split Squat (glute bias) 3x8 30kg
Seated/Lying Ham Curl 3x8 50 (laying)
60-90 seconds rest between sets.

View attachment 203530

PM - BJJ 90 minutes.
Tonight we did HIIT style warm up
1 minute sprinting, 1 minute push ups, 1 minute hip escapes, 1 minute sprawls
Followed by technique, positional drills, and rounds.

Nutrition

Daily Totals 2163 150 267 55
28% 49% 21%

Water
5l + Hydralite

Sleep
My sleep has been really good, getting an average of 8 hours and very good restful sleep.
I’m using Vital sleep strategically on nights I know can use the support - nights like tonight when my CNS is overloaded from a heavy leg session coupled with BJJ

Feeling
My barbell pad and wrist straps arrived in time for the gym session today - and what a treat they were!! Going up in weight on the barbell hip thrusts was much easier without the sharpness of the bar trying to fold my hip flexors
I was also able to go up on all sets and reps on the rdl - having the stairs made it easier to re set each rep and really focus on my technique.

I did go down in weight doing the ham curls as I was on the lying machine today rather than seated and found it harder to push. I’m unsure if that’s due to the change in machine or having increased weight across all other movements.

View attachment 203531

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

RDL progression is flying!

Love the DB BSS - you could try adding a 20kg plate under your front foot for more glute bias - will increase hip flexion & get that front shin a little more vertical

I don’t move as much weight lying ham curl vs seated either - I think that’s pretty standard! You get better leverage in the seated variation.

waggat · Mar 24, 2026

Panda22 said:
Day 2 week Twelve

Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC

600mg L-Carnitine daily

Supplements: “HER” and Vital Sleep by @RGSX

Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.

Training focus
AM - lower
PM - BJJ

Barbell Hip Thrust 4x8 110kg
Front Squat 4x5 75kg
Romanian Deadlift 3x6 85kg
Bulgarian Split Squat (glute bias) 3x8 30kg
Seated/Lying Ham Curl 3x8 50 (laying)
60-90 seconds rest between sets.

View attachment 203530

PM - BJJ 90 minutes.
Tonight we did HIIT style warm up
1 minute sprinting, 1 minute push ups, 1 minute hip escapes, 1 minute sprawls
Followed by technique, positional drills, and rounds.

Nutrition

Daily Totals 2163 150 267 55
28% 49% 21%

Water
5l + Hydralite

Sleep
My sleep has been really good, getting an average of 8 hours and very good restful sleep.
I’m using Vital sleep strategically on nights I know can use the support - nights like tonight when my CNS is overloaded from a heavy leg session coupled with BJJ

Feeling
My barbell pad and wrist straps arrived in time for the gym session today - and what a treat they were!! Going up in weight on the barbell hip thrusts was much easier without the sharpness of the bar trying to fold my hip flexors
I was also able to go up on all sets and reps on the rdl - having the stairs made it easier to re set each rep and really focus on my technique.

I did go down in weight doing the ham curls as I was on the lying machine today rather than seated and found it harder to push. I’m unsure if that’s due to the change in machine or having increased weight across all other movements.

View attachment 203531

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

Nice update.

Really good looking leg workout there. That's pretty much perfect for me in terms of selection and number of exercises. Good weights on the hip thrusts, front squats and RDL's as well!

From all the machines I've seen lying leg curl is always lower weight than seated.

Panda22 · Mar 25, 2026

Day 3 week Twelve

Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC

600mg L-Carnitine daily

Supplements: “HER” and Vital Sleep by @RGSX

Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.

Training focus
AM - upper
PM - BJJ

Low row single arm 40kg each side 3x8
Bicep curl 10kg dbs 3x10
Lat raise 15kg dbs 3x10
Lat pulldown (plate machine) 100kg 3x8
Rear delt cable single arm 10kg 3x8 (diagonal pull)
Adductors 2x15 35kg

PM - BJJ 90 minutes.

Nutrition

Daily Totals Cals1897 P-152 C-200 F-54

Water
5l + Hydralite

Sleep
great sleep last night. I used coat sleep support by @RGSX and had an easy time falling asleep and got a solid 7.5 hours well rested.

Feeling
Feeling good today! My energy is up at the moment which is nice for the 2 session a day training. Had a great upper session today and pushed up some weight in the row, lat pulldown, and lat raise.

Thanks for following along fam

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

Panda22 · Mar 25, 2026

rizzlekdizzle said:
Nice looking straps do you have a link?

https://twcaccessories.com/products/lifting-grips-blue-2

They’re very comfortable too! Come on a few different colours

Panda22 · Mar 25, 2026

Alice_In_Ironland said:
RDL progression is flying!

Love the DB BSS - you could try adding a 20kg plate under your front foot for more glute bias - will increase hip flexion & get that front shin a little more vertical

I don’t move as much weight lying ham curl vs seated either - I think that’s pretty standard! You get better leverage in the seated variation.

Thanks for the rec - I’ll add that in. I was feeling like I got a good depth but after seeing it from the side angle I’m a bit off ha ha! That will definitely give me a greater ability without kneeing the floor

Ok wonderful - I’ll stop thinking I’ve weakened and struggled unnecessarily!

Panda22 · Mar 25, 2026

waggat said:
Nice update.

Really good looking leg workout there. That's pretty much perfect for me in terms of selection and number of exercises. Good weights on the hip thrusts, front squats and RDL's as well!

From all the machines I've seen lying leg curl is always lower weight than seated.

I generally steer clear of the laying one but all the seated were taken this time! I definitely prefer the seated one from this experience!

Trenhead3cc · Mar 25, 2026

Ah nice! You ended up adding GHK . Maybe too early to ask but keen to see what you think

Allupfromhere · Mar 25, 2026

Panda22 said:
Day 2 week Twelve

Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC

600mg L-Carnitine daily

Supplements: “HER” and Vital Sleep by @RGSX

Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.

Training focus
AM - lower
PM - BJJ

Barbell Hip Thrust 4x8 110kg
Front Squat 4x5 75kg
Romanian Deadlift 3x6 85kg
Bulgarian Split Squat (glute bias) 3x8 30kg
Seated/Lying Ham Curl 3x8 50 (laying)
60-90 seconds rest between sets.

View attachment 203530

PM - BJJ 90 minutes.
Tonight we did HIIT style warm up
1 minute sprinting, 1 minute push ups, 1 minute hip escapes, 1 minute sprawls
Followed by technique, positional drills, and rounds.

Nutrition

Daily Totals 2163 150 267 55
28% 49% 21%

Water
5l + Hydralite

Sleep
My sleep has been really good, getting an average of 8 hours and very good restful sleep.
I’m using Vital sleep strategically on nights I know can use the support - nights like tonight when my CNS is overloaded from a heavy leg session coupled with BJJ

Feeling
My barbell pad and wrist straps arrived in time for the gym session today - and what a treat they were!! Going up in weight on the barbell hip thrusts was much easier without the sharpness of the bar trying to fold my hip flexors
I was also able to go up on all sets and reps on the rdl - having the stairs made it easier to re set each rep and really focus on my technique.

I did go down in weight doing the ham curls as I was on the lying machine today rather than seated and found it harder to push. I’m unsure if that’s due to the change in machine or having increased weight across all other movements.

View attachment 203531

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

Hows the authority on that delt and horseshoe tricep

LevButlerov · Mar 25, 2026

Panda22 said:
Day 3 week Twelve

Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC

600mg L-Carnitine daily

Supplements: “HER” and Vital Sleep by @RGSX

Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.

Training focus
AM - upper
PM - BJJ

Low row single arm 40kg each side 3x8
Bicep curl 10kg dbs 3x10
Lat raise 15kg dbs 3x10
Lat pulldown (plate machine) 100kg 3x8
Rear delt cable single arm 10kg 3x8 (diagonal pull)
Adductors 2x15 35kg

PM - BJJ 90 minutes.

Nutrition

Daily Totals Cals1897 P-152 C-200 F-54

Water
5l + Hydralite

Sleep
great sleep last night. I used coat sleep support by @RGSX and had an easy time falling asleep and got a solid 7.5 hours well rested.

Feeling
Feeling good today! My energy is up at the moment which is nice for the 2 session a day training. Had a great upper session today and pushed up some weight in the row, lat pulldown, and lat raise.

Thanks for following along fam

If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!

R&D PHARMA THREEMA: HMRS5YCD

strong update doing really good on bjj and training sister

@Panda22 lat raises nice clean volume with pulldowns

Mobster · Mar 26, 2026

Panda22 said:
I generally steer clear of the laying one but all the seated were taken this time! I definitely prefer the seated one from this experience!

I find the seated too easy and can hi rep the stack vs never having done that on lying.

Arguably, done strict, the standing is best

Female Log Female Recomp and Performance Cycle Log HGH, Retatrutide, Anavar - sponsored by R&D Pharma

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