Approved Log My First Testosterone Cycle Training Log

[FromFat2Fit]

Hi all, after listening to the podcast and enjoying the wealth of knowledge this forum has to offer I thought that I'd finally participate.

I was always in the gym during my teen years, then took a break, and then again during my mid 20s for a few years, and then I had kids. All of my energy and focus went on my kids and my own health didn't become the priority. I put weight on and lost plenty of muscle. But it's time now to focus back on my health and my body.

My friends and I decided to change our lives by doing a 12 week weightloss challenge. We're currently 10 weeks in and I'm winning the challenge, I'll put my starting stats here:

Age: 30
Height: 175cm
Weight: 113.6kg

After 10 weeks I'm currently 103.1kg, down by 10.5kg. This was achieved through a combination of diet and exercise for the first 5 weeks and then for the next 5 weeks I also added retatrutide to the mix. I'll add a photo of what I look like below.

I've had my bloods taken to check my hormones and lipids and they all look pretty decent. I'll post my blood work in my next post. Just trying to write this post now while I have some time to hold myself accountable.

I'm loving my gym journey and have made some great new friends and connections, all of them which are on test. I've estimated that my body fat % is probably around high 20s to low 30s.

I've decided that I'm going to do a 12 week cycle of test E 250mg per week Monday Thursday pinning. I have HCG on hand but from what I can see on the forum, with my high body fat %, HCG would only increase aromatisation and thus my E2 levels unnecessarily.

Diet:
Protein: 220g
Fat: 60g
Carbs: 180g

Gym: 5-6 days per week
Day 1: Upper 1
Day 2: Lower 1
Day 3: Cardio/HIIT
Day 4: Upper 2
Day 5: Cardio/HIIT
Day 6: Lower 2
Day 7: Rest

Supps:
2 mg Retatrutide weekly
5 g Creatine daily
250mg Test E weekly (Only finished my first week on test)

 

[LevButlerov]

Hi all, after listening to the podcast and enjoying the wealth of knowledge this forum has to offer I thought that I'd finally participate.

I was always in the gym during my teen years, then took a break, and then again during my mid 20s for a few years, and then I had kids. All of my energy and focus went on my kids and my own health didn't become the priority. I put weight on and lost plenty of muscle. But it's time now to focus back on my health and my body.

My friends and I decided to change our lives by doing a 12 week weightloss challenge. We're currently 10 weeks in and I'm winning the challenge, I'll put my starting stats here:

Age: 30
Height: 175cm
Weight: 113.6kg

After 10 weeks I'm currently 103.1kg, down by 10.5kg. This was achieved through a combination of diet and exercise for the first 5 weeks and then for the next 5 weeks I also added retatrutide to the mix. I'll add a photo of what I look like below.

I've had my bloods taken to check my hormones and lipids and they all look pretty decent. I'll post my blood work in my next post. Just trying to write this post now while I have some time to hold myself accountable.

I'm loving my gym journey and have made some great new friends and connections, all of them which are on test. I've estimated that my body fat % is probably around high 20s to low 30s.

I've decided that I'm going to do a 12 week cycle of test E 250mg per week Monday Thursday pinning. I have HCG on hand but from what I can see on the forum, with my high body fat %, HCG would only increase aromatisation and thus my E2 levels unnecessarily.

Diet:
Protein: 220g
Fat: 60g
Carbs: 180g

Gym: 5-6 days per week
Day 1: Upper 1
Day 2: Lower 1
Day 3: Cardio/HIIT
Day 4: Upper 2
Day 5: Cardio/HIIT
Day 6: Lower 2
Day 7: Rest

Supps:
2 mg Retatrutide weekly
5 g Creatine daily
250mg Test E weekly (Only finished my first week on test)

welcome fully to the EVO family @FromFat2Fit you look good in the pic, I can see you dropped some weight, 10.5kgs is huge well done!

Bloods
Please start with your bloods share them so we can see your base.

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.

supplements
Are you taking high doses Vitamin C?
how much creatine do you use ed?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

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

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


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

 

[Grumpy]

Welcome to evo Welcome to logging
I will second levs comments

 

[Eveflorence]

Hi all, after listening to the podcast and enjoying the wealth of knowledge this forum has to offer I thought that I'd finally participate.

I was always in the gym during my teen years, then took a break, and then again during my mid 20s for a few years, and then I had kids. All of my energy and focus went on my kids and my own health didn't become the priority. I put weight on and lost plenty of muscle. But it's time now to focus back on my health and my body.

My friends and I decided to change our lives by doing a 12 week weightloss challenge. We're currently 10 weeks in and I'm winning the challenge, I'll put my starting stats here:

Age: 30
Height: 175cm
Weight: 113.6kg

After 10 weeks I'm currently 103.1kg, down by 10.5kg. This was achieved through a combination of diet and exercise for the first 5 weeks and then for the next 5 weeks I also added retatrutide to the mix. I'll add a photo of what I look like below.

I've had my bloods taken to check my hormones and lipids and they all look pretty decent. I'll post my blood work in my next post. Just trying to write this post now while I have some time to hold myself accountable.

I'm loving my gym journey and have made some great new friends and connections, all of them which are on test. I've estimated that my body fat % is probably around high 20s to low 30s.

I've decided that I'm going to do a 12 week cycle of test E 250mg per week Monday Thursday pinning. I have HCG on hand but from what I can see on the forum, with my high body fat %, HCG would only increase aromatisation and thus my E2 levels unnecessarily.

Diet:
Protein: 220g
Fat: 60g
Carbs: 180g

Gym: 5-6 days per week
Day 1: Upper 1
Day 2: Lower 1
Day 3: Cardio/HIIT
Day 4: Upper 2
Day 5: Cardio/HIIT
Day 6: Lower 2
Day 7: Rest

Supps:
2 mg Retatrutide weekly
5 g Creatine daily
250mg Test E weekly (Only finished my first week on test)

Welcome brother first cycle how exciting! All the best bro will be watching along

 

[FromFat2Fit]

Thanks for the warm welcome, I appreciate it.

I’ve attached my blood work (with personal details removed) so you can see my baseline. I’m keen to get feedback on anything that stands out or needs attention moving forward.

In terms of my day-to-day routine, I keep things fairly consistent:

Daily Routine

• I typically train fasted in the morning and don’t eat beforehand
• Gym is usually first thing, followed by my first meal (lunch) after training
• From there it’s lunch, a snack, then dinner
• If needed, I’ll top up protein later in the evening to hit my daily target

Nutrition

• Currently tracking all food intake and will attach MyFitnessPal logs for transparency
• Daily macros are approximately:
  • Protein: 220g
  • Carbs: 190g
  • Fats: 60g
• Focus is on keeping protein high while maintaining a calorie deficit for fat loss
• Below is just one day's example of food, I am a very simple man and log as I eat and fill in the gaps where necessary.
  

Training

• Have just started using the Hevy app, the 10 weeks prior to that I tracked everything with pen and paper
• Running a 5–6 day split:
  • Day 1: Upper 1
  • Day 2: Lower 1
  • Day 3: Cardio/HIIT
  • Day 4: Upper 2
  • Day 5: Cardio/HIIT
  • Day 6: Lower 2
  • Day 7: Rest

Upper 1 (17 March)​

Session Notes: Great session overall, biceps fatigued heavily toward the end.

• Seated Cable Row (V-Grip)
  • Warm-up
  • 45kg × 12
  • 45kg × 12
  • 45kg × 14
• Dumbbell Shoulder Press
  • Warm-up: 12.5kg × 10
  • 25kg × 12
  • 27.5kg × 11
  • 27.5kg × 11
• Machine Chest Press
  • 54kg × 11
  • 54kg × 11
  • 54kg × 12
• Dumbbell Chest Fly
  • 12.5kg × 15
  • 15kg × 15
  • 17.5kg × 15
• Preacher Curl (Barbell)
  • 25kg × 12
  • 25kg × 13
  • 25kg × 11
  • 25kg × 10

Lower 1 (18 March)​

Session Notes: First leg session back after knee injury. Felt strong and stable, happy with output.

• Hack Squat (Machine)
  • Warm-up: 47.6kg × 12
  • 87.6kg × 12
  • 87.6kg × 12
  • 87.6kg × 12
• Leg Press (Machine)
  • 195kg × 12
  • 195kg × 12
  • 205kg × 14
• Seated Leg Curl
  • 36kg × 12
  • 36kg × 12
  • 36kg × 12
• Seated Calf Raise
  • 51.3kg × 12
  • 51.3kg × 12
  • 51.3kg × 14
• Sit-Ups
  • 16 reps × 3 sets

Upper 2 (19 March)​

Session Notes: Strong session, pushed intensity and got more output than expected.

• Incline Dumbbell Bench Press
  • Warm-up: 15kg × 10
  • Warm-up: 25kg × 12
  • 25kg × 12
  • 27.5kg × 12
  • 27.5kg × 11
• Seated Row (Machine)
  • Warm-up: 47kg × 12
  • 47kg × 12
  • 47kg × 12
  • 47kg × 12
• Smith Machine Overhead Press
  • 41.3kg × 10
  • 41.3kg × 12
  • 41.3kg × 11
• Lat Pulldown (Cable)
  • 45kg × 12
  • 45kg × 12
  • 45kg × 19
• Dumbbell Lateral Raise
  • 8kg × 12
  • 8kg × 12
  • 8kg × 12
• Seated Palms-Up Wrist Curl
  • 6kg × 15
  • 8kg × 15
  • 10kg × 15
  • 10kg × 15

Lower 2​

Session Notes: Focused on controlled reps and good form, especially on posterior chain work and protecting the knee.

• Hack Squat (Machine)
  • Warm-up
  • Working sets (progressive overload focus)
• Back Extension
  • Bodyweight × 12–15
  • Bodyweight × 12–15
  • Bodyweight × 12–15
• Horizontal Leg Press
  • Working sets × 10–15 reps
  • Progressive loading across sets
• Seated Leg Curl
  • Working sets × 10–12 reps
  • Controlled tempo, focus on hamstrings
• Standing Calf Raises
  • Working sets × 12–15 reps
  • Full stretch and contraction each rep
• Cable Crunch
  • Working sets × 12–15 reps
  • Controlled core engagement

Cardio

• Currently doing 2 dedicated HIIT/cardio sessions per week in a group class
• After every weight training workout I include cardio at the end for usually 20-30min (love the stair-master)

Supplements

• Retatrutide: 2mg weekly
• Creatine: 5g daily
• Testosterone Enanthate: 250mg weekly (split Mon/Thurs, just completed week 1)
• I’ll review adding in additional support supplements (digestive support, fiber, etc.) and would appreciate recommendations here

Lifestyle / Recovery

• Sleep averages around 7 hours per night, although it can be broken due to having a 5-year-old and a 2-year-old
• Doing my best to stay consistent despite that, as recovery is obviously a priority

I’ll make sure to start any general progress updates regularly so everything is transparent and easy to assess.

Appreciate any feedback or adjustments you’d recommend based on where I’m currently at.

 

[rizzlekdizzle]

Good work mate. Nice weight drop. Good addition of Reta. Don’t worry about hog though you might need an AI so I would get some. Good dose for first run of test too. Are you going to trt after this if you are done with kids?

 

[FromFat2Fit]

Good work mate. Nice weight drop. Good addition of Reta. Don’t worry about hog though you might need an AI so I would get some. Good dose for first run of test too. Are you going to trt after this if you are done with kids?

Thanks mate. I assumed as much with HCG, yet to get an AI, was going to get it closer to the 7 week mark when I get some more bloods done again.

I think I'm done with kids although the missus might disagree with me . I was going to PCT after 12 weeks but if there's another option I'd definitely consider it!

 

[Yuri]

Amazing first step brother, big welcome to the community!

Big shout out to @LevButlerov always brining everyone together

 

[FromFat2Fit]

Inpromptu Sunday Night Workout

 

[waggat]

Hi all, after listening to the podcast and enjoying the wealth of knowledge this forum has to offer I thought that I'd finally participate.

I was always in the gym during my teen years, then took a break, and then again during my mid 20s for a few years, and then I had kids. All of my energy and focus went on my kids and my own health didn't become the priority. I put weight on and lost plenty of muscle. But it's time now to focus back on my health and my body.

My friends and I decided to change our lives by doing a 12 week weightloss challenge. We're currently 10 weeks in and I'm winning the challenge, I'll put my starting stats here:

Age: 30
Height: 175cm
Weight: 113.6kg

After 10 weeks I'm currently 103.1kg, down by 10.5kg. This was achieved through a combination of diet and exercise for the first 5 weeks and then for the next 5 weeks I also added retatrutide to the mix. I'll add a photo of what I look like below.

I've had my bloods taken to check my hormones and lipids and they all look pretty decent. I'll post my blood work in my next post. Just trying to write this post now while I have some time to hold myself accountable.

I'm loving my gym journey and have made some great new friends and connections, all of them which are on test. I've estimated that my body fat % is probably around high 20s to low 30s.

I've decided that I'm going to do a 12 week cycle of test E 250mg per week Monday Thursday pinning. I have HCG on hand but from what I can see on the forum, with my high body fat %, HCG would only increase aromatisation and thus my E2 levels unnecessarily.

Diet:
Protein: 220g
Fat: 60g
Carbs: 180g

Gym: 5-6 days per week
Day 1: Upper 1
Day 2: Lower 1
Day 3: Cardio/HIIT
Day 4: Upper 2
Day 5: Cardio/HIIT
Day 6: Lower 2
Day 7: Rest

Supps:
2 mg Retatrutide weekly
5 g Creatine daily
250mg Test E weekly (Only finished my first week on test)

Welcome to Evo mate!

Nice start to your log and you've made awesome progress so far.

I like your training split too.

My opinion is that you should wait to start the cycle. I would keep going with the weightloss for now. Given your previous training history and having your diet and training fairly dialled in, you're primed for some good progress. Then when you're leaner, that would be a perfect time to hit the cycle.

Thanks for the warm welcome, I appreciate it.

I’ve attached my blood work (with personal details removed) so you can see my baseline. I’m keen to get feedback on anything that stands out or needs attention moving forward.

In terms of my day-to-day routine, I keep things fairly consistent:

Daily Routine

• I typically train fasted in the morning and don’t eat beforehand
• Gym is usually first thing, followed by my first meal (lunch) after training
• From there it’s lunch, a snack, then dinner
• If needed, I’ll top up protein later in the evening to hit my daily target

Nutrition

• Currently tracking all food intake and will attach MyFitnessPal logs for transparency
• Daily macros are approximately:
  • Protein: 220g
  • Carbs: 190g
  • Fats: 60g
• Focus is on keeping protein high while maintaining a calorie deficit for fat loss
• Below is just one day's example of food, I am a very simple man and log as I eat and fill in the gaps where necessary.View attachment 202332

Training

• Have just started using the Hevy app, the 10 weeks prior to that I tracked everything with pen and paper
• Running a 5–6 day split:
  • Day 1: Upper 1
  • Day 2: Lower 1
  • Day 3: Cardio/HIIT
  • Day 4: Upper 2
  • Day 5: Cardio/HIIT
  • Day 6: Lower 2
  • Day 7: Rest

Upper 1 (17 March)​

Session Notes: Great session overall, biceps fatigued heavily toward the end.

• Seated Cable Row (V-Grip)
  • Warm-up
  • 45kg × 12
  • 45kg × 12
  • 45kg × 14
• Dumbbell Shoulder Press
  • Warm-up: 12.5kg × 10
  • 25kg × 12
  • 27.5kg × 11
  • 27.5kg × 11
• Machine Chest Press
  • 54kg × 11
  • 54kg × 11
  • 54kg × 12
• Dumbbell Chest Fly
  • 12.5kg × 15
  • 15kg × 15
  • 17.5kg × 15
• Preacher Curl (Barbell)
  • 25kg × 12
  • 25kg × 13
  • 25kg × 11
  • 25kg × 10

Lower 1 (18 March)​

Session Notes: First leg session back after knee injury. Felt strong and stable, happy with output.

• Hack Squat (Machine)
  • Warm-up: 47.6kg × 12
  • 87.6kg × 12
  • 87.6kg × 12
  • 87.6kg × 12
• Leg Press (Machine)
  • 195kg × 12
  • 195kg × 12
  • 205kg × 14
• Seated Leg Curl
  • 36kg × 12
  • 36kg × 12
  • 36kg × 12
• Seated Calf Raise
  • 51.3kg × 12
  • 51.3kg × 12
  • 51.3kg × 14
• Sit-Ups
  • 16 reps × 3 sets

Upper 2 (19 March)​

Session Notes: Strong session, pushed intensity and got more output than expected.

• Incline Dumbbell Bench Press
  • Warm-up: 15kg × 10
  • Warm-up: 25kg × 12
  • 25kg × 12
  • 27.5kg × 12
  • 27.5kg × 11
• Seated Row (Machine)
  • Warm-up: 47kg × 12
  • 47kg × 12
  • 47kg × 12
  • 47kg × 12
• Smith Machine Overhead Press
  • 41.3kg × 10
  • 41.3kg × 12
  • 41.3kg × 11
• Lat Pulldown (Cable)
  • 45kg × 12
  • 45kg × 12
  • 45kg × 19
• Dumbbell Lateral Raise
  • 8kg × 12
  • 8kg × 12
  • 8kg × 12
• Seated Palms-Up Wrist Curl
  • 6kg × 15
  • 8kg × 15
  • 10kg × 15
  • 10kg × 15

Lower 2​

Session Notes: Focused on controlled reps and good form, especially on posterior chain work and protecting the knee.

• Hack Squat (Machine)
  • Warm-up
  • Working sets (progressive overload focus)
• Back Extension
  • Bodyweight × 12–15
  • Bodyweight × 12–15
  • Bodyweight × 12–15
• Horizontal Leg Press
  • Working sets × 10–15 reps
  • Progressive loading across sets
• Seated Leg Curl
  • Working sets × 10–12 reps
  • Controlled tempo, focus on hamstrings
• Standing Calf Raises
  • Working sets × 12–15 reps
  • Full stretch and contraction each rep
• Cable Crunch
  • Working sets × 12–15 reps
  • Controlled core engagement

Cardio

• Currently doing 2 dedicated HIIT/cardio sessions per week in a group class
• After every weight training workout I include cardio at the end for usually 20-30min (love the stair-master)

Supplements

• Retatrutide: 2mg weekly
• Creatine: 5g daily
• Testosterone Enanthate: 250mg weekly (split Mon/Thurs, just completed week 1)
• I’ll review adding in additional support supplements (digestive support, fiber, etc.) and would appreciate recommendations here

Lifestyle / Recovery

• Sleep averages around 7 hours per night, although it can be broken due to having a 5-year-old and a 2-year-old
• Doing my best to stay consistent despite that, as recovery is obviously a priority

I’ll make sure to start any general progress updates regularly so everything is transparent and easy to assess.

Appreciate any feedback or adjustments you’d recommend based on where I’m currently at.

Macros looking good. There's a few minor things you could improve with your meals. Eg ditch the margarine for sure, replace the bread with potatoes, moved more of your carbs to the first meal post workout.

Workouts look good too. I like that you're not overdoing it with a million different exercises. Doing upper body workouts, I'd suggest two back exercises both days (big bang for your buck and important for shoulder health).

 

[Dreamer]

Good start to the log man, welcome to evo, can you please share your bloods

 

[FromFat2Fit]

Welcome to Evo mate!

Nice start to your log and you've made awesome progress so far.

I like your training split too.

My opinion is that you should wait to start the cycle. I would keep going with the weightloss for now. Given your previous training history and having your diet and training fairly dialled in, you're primed for some good progress. Then when you're leaner, that would be a perfect time to hit the cycle.

Macros looking good. There's a few minor things you could improve with your meals. Eg ditch the margarine for sure, replace the bread with potatoes, moved more of your carbs to the first meal post workout.

Workouts look good too. I like that you're not overdoing it with a million different exercises. Doing upper body workouts, I'd suggest two back exercises both days (big bang for your buck and important for shoulder health).

@waggat thanks for the warm welcome, appreciate it brother. I'll definitely look at adding in another back exercise on both upper days, want that shredded back eventually. And I completely agree with the potatoes instead of bread, sucker for a chicken thigh sandwich . I'll have to have a look through your log and get some good pointers!

Good start to the log man, welcome to evo, can you please share your bloods

@Dreamer bloods are above

 

[Grumpy]

Bloods look good crp slightly raised maybe a little inflammation or a big workout before bloods other than that everything looks to be in range

 

[FromFat2Fit]

@Grumpy yeah I didn't realise I was supposed to have a rest day the day before I got my bloods taken. I'll see how my crp is at my next bloods, if it's still high then I might need to look into it a little further.

 

[Grumpy]

@Grumpy yeah I didn't realise I was supposed to have a rest day the day before I got my bloods taken. I'll see how my crp is at my next bloods, if it's still high then I might need to look into it a little further.

I wouldn't stress to much about it only slightly raised mines always up unless I have a few days break from training before bloods

 

[LevButlerov]

Amazing first step brother, big welcome to the community!

Big shout out to @LevButlerov always brining everyone together

thanks for the shoutout @Yuri

 

[LevButlerov]

Inpromptu Sunday Night Workout

View attachment 202456
View attachment 202457View attachment 202458

55s on chest press good day

 

[FromFat2Fit]

Lower Day – Monday (Mar 23, 2026 | 9:00AM)

Leg Press Horizontal (Machine)
Warm-up:
• 55kg x 12
• 105kg x 12

Working Sets:
• 125kg x 12
• 135kg x 18
• 145kg x 15

Leg Press (Machine)
• 205kg x 12
• 215kg x 12
• 225kg x 12
• 235kg x 12

Seated Leg Curl (Machine)
• 36kg x 12
• 36kg x 14
• 36kg x 15

Seated Calf Raise
• 51.3kg x 14
• 51.3kg x 12
• 56.3kg x 13
• 56.3kg x 12

Core Superset – Sit-ups + Planks (I have a weak core, need to improve)

Sit-ups:
• 25 reps
• 25 reps
• 25 reps

Planks:
• 30s
• 30s
• 30s

New Supplements Added Today:
• Fish Oil (High Strength EPA/DHA)
• Citrus Bergamot
• NAC (on the way)
• TUDCA (on the way)

Solid session today, strength and endurance both feeling good. Focus now is pushing progressive overload while tightening up recovery and nutrition.

 

[FromFat2Fit]

55s on chest press good day

@LevButlerov Great day, always find that I can do more on a supine press though, that supinated grip must do wonders

 

[LevButlerov]

@LevButlerov Great day, always find that I can do more on a supine press though, that supinated grip must do wonders

supine can but id like to do more cardio with you lets boost that @FromFat2Fit

 

[LevButlerov]

Lower Day – Monday (Mar 23, 2026 | 9:00AM)

Leg Press Horizontal (Machine)
Warm-up:
• 55kg x 12
• 105kg x 12

Working Sets:
• 125kg x 12
• 135kg x 18
• 145kg x 15

Leg Press (Machine)
• 205kg x 12
• 215kg x 12
• 225kg x 12
• 235kg x 12

Seated Leg Curl (Machine)
• 36kg x 12
• 36kg x 14
• 36kg x 15

Seated Calf Raise
• 51.3kg x 14
• 51.3kg x 12
• 56.3kg x 13
• 56.3kg x 12

Core Superset – Sit-ups + Planks (I have a weak core, need to improve)

Sit-ups:
• 25 reps
• 25 reps
• 25 reps

Planks:
• 30s
• 30s
• 30s

New Supplements Added Today:
• Fish Oil (High Strength EPA/DHA)
• Citrus Bergamot
• NAC (on the way)
• TUDCA (on the way)

Solid session today, strength and endurance both feeling good. Focus now is pushing progressive overload while tightening up recovery and nutrition.

Working the sit ups and planks perfect

 

[FromFat2Fit]

Upper 2
Tuesday, Mar 24, 2026

Incline Bench Press (Dumbbell)
Set 1: 25 kg x 12 [Warmup]
Set 2: 27.5 kg x 12
Set 3: 30 kg x 12
Set 4: 30 kg x 11

Iso-Lateral Row (Machine)
Set 1: 52.6 kg x 12 [Warmup]
Set 2: 62.6 kg x 12
Set 3: 62.6 kg x 13
Set 4: 62.6 kg x 18

Overhead Press (Smith Machine)
Set 1: 41.3 kg x 12
Set 2: 41.3 kg x 12
Set 3: 41.3 kg x 11
Set 4: 41.3 kg x 7

Lat Pulldown (Cable)
Set 1: 47.3 kg x 12
Set 2: 47.3 kg x 15
Set 3: 49.6 kg x 14
Set 4: 49.6 kg x 8

Lateral Raise (Dumbbell)
Set 1: 8 kg x 15
Set 2: 8 kg x 15
Set 3: 8 kg x 15

Seated Palms Up Wrist Curl
Set 1: 10 kg x 18
Set 2: 10 kg x 18
Set 3: 10 kg x 20

Stair Machine (Steps)
1050 steps - 20min 23s
Fluctuating between level 6 & 7, and then final 2 minutes bumped up to level 10, final minute bumped up to level 12

Notes:
Probably an ill advised decision but I've decided to run 20mg Tbol every day in the morning for a planned 4 weeks. Reason for this is that I'm looking for an endurance push for my Strength and Conditioning classes on Wednesday and Fridays as it's highly competitive and I want to push myself to the edge and enjoy something new. It's a bonus that it doesn't aromatise but I do have liver and organ support in place with the following:

NAC 1200mg daily
TUDCA 500mg daily
Fish Oil 2-3g EPA/DHA daily
Citrus Bergamot 1000mg daily
Magnesium Glycinate 400mg daily

 

[FromFat2Fit]

Working the sit ups and planks perfect

Have to try and build a stronger core, one day there will be a 6-pack visible

 

[LevButlerov]

Have to try and build a stronger core, one day there will be a 6-pack visible

keep building

 

[LevButlerov]

Upper 2
Tuesday, Mar 24, 2026

Incline Bench Press (Dumbbell)
Set 1: 25 kg x 12 [Warmup]
Set 2: 27.5 kg x 12
Set 3: 30 kg x 12
Set 4: 30 kg x 11

Iso-Lateral Row (Machine)
Set 1: 52.6 kg x 12 [Warmup]
Set 2: 62.6 kg x 12
Set 3: 62.6 kg x 13
Set 4: 62.6 kg x 18

Overhead Press (Smith Machine)
Set 1: 41.3 kg x 12
Set 2: 41.3 kg x 12
Set 3: 41.3 kg x 11
Set 4: 41.3 kg x 7

Lat Pulldown (Cable)
Set 1: 47.3 kg x 12
Set 2: 47.3 kg x 15
Set 3: 49.6 kg x 14
Set 4: 49.6 kg x 8

Lateral Raise (Dumbbell)
Set 1: 8 kg x 15
Set 2: 8 kg x 15
Set 3: 8 kg x 15

Seated Palms Up Wrist Curl
Set 1: 10 kg x 18
Set 2: 10 kg x 18
Set 3: 10 kg x 20

Stair Machine (Steps)
1050 steps - 20min 23s
Fluctuating between level 6 & 7, and then final 2 minutes bumped up to level 10, final minute bumped up to level 12

Notes:
Probably an ill advised decision but I've decided to run 20mg Tbol every day in the morning for a planned 4 weeks. Reason for this is that I'm looking for an endurance push for my Strength and Conditioning classes on Wednesday and Fridays as it's highly competitive and I want to push myself to the edge and enjoy something new. It's a bonus that it doesn't aromatise but I do have liver and organ support in place with the following:

NAC 1200mg daily
TUDCA 500mg daily
Fish Oil 2-3g EPA/DHA daily
Citrus Bergamot 1000mg daily
Magnesium Glycinate 400mg daily

strong day but your cycle support can use some work and how about your digestive aids?
good lat pull volume got to almost 50 @FromFat2Fit

 

[FromFat2Fit]

strong day but your cycle support can use some work and how about your digestive aids?

@LevButlerov what would you suggest? Any feedback and input is greatly appreciated

 

[LevButlerov]

@LevButlerov what would you suggest? Any feedback and input is greatly appreciated

probiotics with meals and psyllium husk ed and digestive enzymes @FromFat2Fit

 

[FromFat2Fit]

probiotics with meals and psyllium husk ed and digestive enzymes

@LevButlerov legend! I've been having psyllium husk and man it's tough to drink

But I'm yet to add in some probiotics and digestive enzymes

 

[LevButlerov]

@LevButlerov legend! I've been having psyllium husk and man it's tough to drink

But I'm yet to add in some probiotics and digestive enzymes

are you mixing 1tbps with at least 16 oz of water for psyllium? @FromFat2Fit

add the probiotics and digestive enzymes premeal please

 

[FromFat2Fit]

add the probiotics and digestive enzymes premeal please

I see that @RGSX has a gut health range so I might have to check that out!

 

[FromFat2Fit]

26th March Upper Workout!
Workout started really great, head was strong coming in and felt very motivated. My energy and output seemed to come and go in waves, need to work on this!

Seated Cable Row - V Grip (Cable)​ WEIGHT & REPS 32kg x 12 reps (Warm-up) 47.3kg x 14 reps 47.3kg x 14 reps 47.5kg x 21 reps

Shoulder Press (Dumbbell)​ WEIGHT & REPS 17.5kg x 13 reps (Warm-Up 25kg x 14 reps 25kg x 14 reps 27.5kg x 11 reps

Supine Press​ WEIGHT & REPS 44.5kg x 12 reps 54.5kg x 12 reps 54.5kg x 9 reps 44.5kg x 12 reps

Chest Fly (Machine)​ WEIGHT & REPS 41kg x 12 reps 41kg x 15 reps 41kg x 16 reps

Bicep Curl (Barbell)​ WEIGHT & REPS 25kg x 15 reps 25kg x 15 reps 25kg x 14 reps

Yesterday's Macros Hit
Calories: 2070
Protein: 217g
Carbs: 173g
Fats: 52g

PED's + Supplements
Retatrutide 2mg weekly
Test E 250mg
Tbol 20mg daily (AM only, not split dosed)

NAC 1000mg daily
TUDCA 500mg daily
Fish Oil 2-3g EPA/DHA daily
Citrus Bergamot 1000mg daily
Magnesium Glycinate 400mg daily

Weigh-In and Notes
Start Weight: 113.6 kg
Current Weight: 103.95 kg
Goal Weight: 90 kg
Weight loss: 9.65 kg

Currently looking for a sponsor for Retatrutide or any of my above PED's if any of you Aussie labs are looking for a logger!
@War Born Peptides @Southern Cross Labs @Core Pharma @R&Dpharma @Gold Standard Labs

Very happy and excited to have my partner @fitlittlelady part of the EVO community now!

I managed to get a video of myself at the gym today (attached), thought it might add some credibility to my log

 

[FromFat2Fit]

Big News Update - Sponsorship

I've been approached by @War Born Peptides and officially brought on as a sponsored athlete alongside my partner @fitlittlelady.

I'm now being supported with Retatrutide and @fitlittlelady will be running GHK-Cu.

This is a huge opportunity for us and something I don't take lightly. I've already had experience with reta, so I'll be continuing to log everything honestly including results, performance, fat loss, any side effects, all of it, so there's real data.

The goal doesn't change: Stay consistent, get leaner, build muscle, and keep improving week by week.

Thank you @War Born Peptides and I'll post a TD pic when our goods arrive

 

[CookieBaah]

Big News Update - Sponsorship

I've been approached by @War Born Peptides and officially brought on as a sponsored athlete alongside my partner @fitlittlelady.

I'm now being supported with Retatrutide and @fitlittlelady will be running GHK-Cu.

This is a huge opportunity for us and something I don't take lightly. I've already had experience with reta, so I'll be continuing to log everything honestly including results, performance, fat loss, any side effects, all of it, so there's real data.

The goal doesn't change: Stay consistent, get leaner, build muscle, and keep improving week by week.

Thank you @War Born Peptides and I'll post a TD pic when our goods arrive

Welcome to the team,
Both you and @fitlittlelady are a welcome addition

 

[FromFat2Fit]

Welcome to the team,
Both you and @fitlittlelady are a welcome addition

Thanks @CookieBaah , we're very excited

 

[Southern Cross Labs]

26th March Upper Workout!
Workout started really great, head was strong coming in and felt very motivated. My energy and output seemed to come and go in waves, need to work on this!

Seated Cable Row - V Grip (Cable)​ WEIGHT & REPS 32kg x 12 reps (Warm-up) 47.3kg x 14 reps 47.3kg x 14 reps 47.5kg x 21 reps

Shoulder Press (Dumbbell)​ WEIGHT & REPS 17.5kg x 13 reps (Warm-Up 25kg x 14 reps 25kg x 14 reps 27.5kg x 11 reps

Supine Press​ WEIGHT & REPS 44.5kg x 12 reps 54.5kg x 12 reps 54.5kg x 9 reps 44.5kg x 12 reps

Chest Fly (Machine)​ WEIGHT & REPS 41kg x 12 reps 41kg x 15 reps 41kg x 16 reps

Bicep Curl (Barbell)​ WEIGHT & REPS 25kg x 15 reps 25kg x 15 reps 25kg x 14 reps

Yesterday's Macros Hit
Calories: 2070
Protein: 217g
Carbs: 173g
Fats: 52g

PED's + Supplements
Retatrutide 2mg weekly
Test E 250mg
Tbol 20mg daily (AM only, not split dosed)

NAC 1000mg daily
TUDCA 500mg daily
Fish Oil 2-3g EPA/DHA daily
Citrus Bergamot 1000mg daily
Magnesium Glycinate 400mg daily

Weigh-In and Notes
Start Weight: 113.6 kg
Current Weight: 103.95 kg
Goal Weight: 90 kg
Weight loss: 9.65 kg

Currently looking for a sponsor for Retatrutide or any of my above PED's if any of you Aussie labs are looking for a logger!
@War Born Peptides @Southern Cross Labs @Core Pharma @R&Dpharma @Gold Standard Labs

Very happy and excited to have my partner @fitlittlelady part of the EVO community now!

I managed to get a video of myself at the gym today (attached), thought it might add some credibility to my log

View attachment 204369

Good work brother killing it, I've got 14 loggers running 3 sites I'm at capacity sorry man

 

[FromFat2Fit]

Good work brother killing it, I've got 14 loggers running 3 sites I'm at capacity sorry man

Thanks brother. Great job! Excited to follow some of your loggers!

 

[fitlittlelady]

Welcome to the team,
Both you and @fitlittlelady are a welcome addition

Thank you @CookieBaah !

 

[LevButlerov]

26th March Upper Workout!
Workout started really great, head was strong coming in and felt very motivated. My energy and output seemed to come and go in waves, need to work on this!

Seated Cable Row - V Grip (Cable)​ WEIGHT & REPS 32kg x 12 reps (Warm-up) 47.3kg x 14 reps 47.3kg x 14 reps 47.5kg x 21 reps

Shoulder Press (Dumbbell)​ WEIGHT & REPS 17.5kg x 13 reps (Warm-Up 25kg x 14 reps 25kg x 14 reps 27.5kg x 11 reps

Supine Press​ WEIGHT & REPS 44.5kg x 12 reps 54.5kg x 12 reps 54.5kg x 9 reps 44.5kg x 12 reps

Chest Fly (Machine)​ WEIGHT & REPS 41kg x 12 reps 41kg x 15 reps 41kg x 16 reps

Bicep Curl (Barbell)​ WEIGHT & REPS 25kg x 15 reps 25kg x 15 reps 25kg x 14 reps

Yesterday's Macros Hit
Calories: 2070
Protein: 217g
Carbs: 173g
Fats: 52g

PED's + Supplements
Retatrutide 2mg weekly
Test E 250mg
Tbol 20mg daily (AM only, not split dosed)

NAC 1000mg daily
TUDCA 500mg daily
Fish Oil 2-3g EPA/DHA daily
Citrus Bergamot 1000mg daily
Magnesium Glycinate 400mg daily

Weigh-In and Notes
Start Weight: 113.6 kg
Current Weight: 103.95 kg
Goal Weight: 90 kg
Weight loss: 9.65 kg

Currently looking for a sponsor for Retatrutide or any of my above PED's if any of you Aussie labs are looking for a logger!
@War Born Peptides @Southern Cross Labs @Core Pharma @R&Dpharma @Gold Standard Labs

Very happy and excited to have my partner @fitlittlelady part of the EVO community now!

I managed to get a video of myself at the gym today (attached), thought it might add some credibility to my log

View attachment 204369

Good training big arms there 41chest fly a win! @FromFat2Fit seeing real movement almost 10kg lost wow!

 

[FromFat2Fit]

Good training big arms there 41chest fly a win!

Big arms, big chest and big shoulders like death stars, that's what I'm going for eventually

 

[War Born Peptides]

Welcome to Team War Born brother!

Really excited to see where this partnership takes us!

 

[LevButlerov]

Big arms, big chest and big shoulders like death stars, that's what I'm going for eventually

you're going to the top

 

[FromFat2Fit]

27th March Strength & Conditioning Workout!
I had a cardio filled morning with our strength and conditioning group class this morning. I always enjoy the social aspect of these as weight training can be very solo and individualised. Today we did an AMRAP for burpees, Attack Bike, shoulder press, shuttle runs and body weight rows. All in all it was more a rest and recovery day with this class thrown in.

Touchdown
Sleep is something I've always struggled with, constant mind games and trying many different techniques and breathing exercises. Knowing how important rest and sleep is I saw @RGSX 's Elite Sleep and I can't wait to try it! Will keep everyone updated.

 

[LevButlerov]

27th March Strength & Conditioning Workout!
I had a cardio filled morning with our strength and conditioning group class this morning. I always enjoy the social aspect of these as weight training can be very solo and individualised. Today we did an AMRAP for burpees, Attack Bike, shoulder press, shuttle runs and body weight rows. All in all it was more a rest and recovery day with this class thrown in.

View attachment 204948View attachment 204949

Touchdown
Sleep is something I've always struggled with, constant mind games and trying many different techniques and breathing exercises. Knowing how important rest and sleep is I saw @RGSX 's Elite Sleep and I can't wait to try it! Will keep everyone updated.

View attachment 204950

good training I love to see class work helps you pump it @FromFat2Fit

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

 

[Grumpy]

Looks like a fun cardio session
Elite sleep is a great product

 

[CookieBaah]

27th March Strength & Conditioning Workout!
I had a cardio filled morning with our strength and conditioning group class this morning. I always enjoy the social aspect of these as weight training can be very solo and individualised. Today we did an AMRAP for burpees, Attack Bike, shoulder press, shuttle runs and body weight rows. All in all it was more a rest and recovery day with this class thrown in.

View attachment 204948View attachment 204949

Touchdown
Sleep is something I've always struggled with, constant mind games and trying many different techniques and breathing exercises. Knowing how important rest and sleep is I saw @RGSX 's Elite Sleep and I can't wait to try it! Will keep everyone updated.

View attachment 204950

Definitely let me know how the sleep aid goes

 

[War Born Peptides]

27th March Strength & Conditioning Workout!
I had a cardio filled morning with our strength and conditioning group class this morning. I always enjoy the social aspect of these as weight training can be very solo and individualised. Today we did an AMRAP for burpees, Attack Bike, shoulder press, shuttle runs and body weight rows. All in all it was more a rest and recovery day with this class thrown in.

View attachment 204948View attachment 204949

Touchdown
Sleep is something I've always struggled with, constant mind games and trying many different techniques and breathing exercises. Knowing how important rest and sleep is I saw @RGSX 's Elite Sleep and I can't wait to try it! Will keep everyone updated.

View attachment 204950

Congrats keen to know also!

Melatonin is in my rotation atm however something with some more oompfff would be sweet!

 

[waggat]

Upper 2
Tuesday, Mar 24, 2026

Incline Bench Press (Dumbbell)
Set 1: 25 kg x 12 [Warmup]
Set 2: 27.5 kg x 12
Set 3: 30 kg x 12
Set 4: 30 kg x 11

Iso-Lateral Row (Machine)
Set 1: 52.6 kg x 12 [Warmup]
Set 2: 62.6 kg x 12
Set 3: 62.6 kg x 13
Set 4: 62.6 kg x 18

Overhead Press (Smith Machine)
Set 1: 41.3 kg x 12
Set 2: 41.3 kg x 12
Set 3: 41.3 kg x 11
Set 4: 41.3 kg x 7

Lat Pulldown (Cable)
Set 1: 47.3 kg x 12
Set 2: 47.3 kg x 15
Set 3: 49.6 kg x 14
Set 4: 49.6 kg x 8

Lateral Raise (Dumbbell)
Set 1: 8 kg x 15
Set 2: 8 kg x 15
Set 3: 8 kg x 15

Seated Palms Up Wrist Curl
Set 1: 10 kg x 18
Set 2: 10 kg x 18
Set 3: 10 kg x 20

Stair Machine (Steps)
1050 steps - 20min 23s
Fluctuating between level 6 & 7, and then final 2 minutes bumped up to level 10, final minute bumped up to level 12

Notes:
Probably an ill advised decision but I've decided to run 20mg Tbol every day in the morning for a planned 4 weeks. Reason for this is that I'm looking for an endurance push for my Strength and Conditioning classes on Wednesday and Fridays as it's highly competitive and I want to push myself to the edge and enjoy something new. It's a bonus that it doesn't aromatise but I do have liver and organ support in place with the following:

NAC 1200mg daily
TUDCA 500mg daily
Fish Oil 2-3g EPA/DHA daily
Citrus Bergamot 1000mg daily
Magnesium Glycinate 400mg daily

Really good looking upper body workout here mate! Your moving some good weights there as well! 30's on DB incline for those reps is good going!

I'd probably replace the wrist curls with an arm exercise though.

26th March Upper Workout!
Workout started really great, head was strong coming in and felt very motivated. My energy and output seemed to come and go in waves, need to work on this!

Seated Cable Row - V Grip (Cable)​ WEIGHT & REPS 32kg x 12 reps (Warm-up) 47.3kg x 14 reps 47.3kg x 14 reps 47.5kg x 21 reps

Shoulder Press (Dumbbell)​ WEIGHT & REPS 17.5kg x 13 reps (Warm-Up 25kg x 14 reps 25kg x 14 reps 27.5kg x 11 reps

Supine Press​ WEIGHT & REPS 44.5kg x 12 reps 54.5kg x 12 reps 54.5kg x 9 reps 44.5kg x 12 reps

Chest Fly (Machine)​ WEIGHT & REPS 41kg x 12 reps 41kg x 15 reps 41kg x 16 reps

Bicep Curl (Barbell)​ WEIGHT & REPS 25kg x 15 reps 25kg x 15 reps 25kg x 14 reps

Yesterday's Macros Hit
Calories: 2070
Protein: 217g
Carbs: 173g
Fats: 52g

PED's + Supplements
Retatrutide 2mg weekly
Test E 250mg
Tbol 20mg daily (AM only, not split dosed)

NAC 1000mg daily
TUDCA 500mg daily
Fish Oil 2-3g EPA/DHA daily
Citrus Bergamot 1000mg daily
Magnesium Glycinate 400mg daily

Weigh-In and Notes
Start Weight: 113.6 kg
Current Weight: 103.95 kg
Goal Weight: 90 kg
Weight loss: 9.65 kg

Currently looking for a sponsor for Retatrutide or any of my above PED's if any of you Aussie labs are looking for a logger!
@War Born Peptides @Southern Cross Labs @Core Pharma @R&Dpharma @Gold Standard Labs

Very happy and excited to have my partner @fitlittlelady part of the EVO community now!

I managed to get a video of myself at the gym today (attached), thought it might add some credibility to my log

View attachment 204369

Another good looking upper workout. This is the one I think you could add a second back exercise to. Given that you have seated rows, probably a pulldown would be the go. Would make it 6 exercises total which is fine.

Impressive progress so far with the weight loss!

Looking good in the photo too!

Big News Update - Sponsorship

I've been approached by @War Born Peptides and officially brought on as a sponsored athlete alongside my partner @fitlittlelady.

I'm now being supported with Retatrutide and @fitlittlelady will be running GHK-Cu.

This is a huge opportunity for us and something I don't take lightly. I've already had experience with reta, so I'll be continuing to log everything honestly including results, performance, fat loss, any side effects, all of it, so there's real data.

The goal doesn't change: Stay consistent, get leaner, build muscle, and keep improving week by week.

Thank you @War Born Peptides and I'll post a TD pic when our goods arrive

Congrats on the sponsorship mate!

27th March Strength & Conditioning Workout!
I had a cardio filled morning with our strength and conditioning group class this morning. I always enjoy the social aspect of these as weight training can be very solo and individualised. Today we did an AMRAP for burpees, Attack Bike, shoulder press, shuttle runs and body weight rows. All in all it was more a rest and recovery day with this class thrown in.

View attachment 204948View attachment 204949

Touchdown
Sleep is something I've always struggled with, constant mind games and trying many different techniques and breathing exercises. Knowing how important rest and sleep is I saw @RGSX 's Elite Sleep and I can't wait to try it! Will keep everyone updated.

View attachment 204950

Nice touchdown from @RGSX ! Both my wife and I take this and we've found it makes a big difference.

 

[RGSX]

27th March Strength & Conditioning Workout!
I had a cardio filled morning with our strength and conditioning group class this morning. I always enjoy the social aspect of these as weight training can be very solo and individualised. Today we did an AMRAP for burpees, Attack Bike, shoulder press, shuttle runs and body weight rows. All in all it was more a rest and recovery day with this class thrown in.

View attachment 204948View attachment 204949

Touchdown
Sleep is something I've always struggled with, constant mind games and trying many different techniques and breathing exercises. Knowing how important rest and sleep is I saw @RGSX 's Elite Sleep and I can't wait to try it! Will keep everyone updated.

View attachment 204950

Great work brother! Keep up the grind!

 

[FromFat2Fit]

28th March Lower Workout!
Workout felt strong, with each set I felt like I could lift more. Really enjoyed legs + abs today.

Leg Press Horizontal (Machine)​ WEIGHT & REPS 55kg x 12 reps (Warm-Up) 105kg x 12 reps 145kg x 12 reps 165kg x 16 reps 185kg x 15 reps

Leg Press (Machine)​ SETS WEIGHT & REPS 195kg x 12 reps 215kg x 12 reps 235kg x 12 reps 255kg x 12 reps 265kg x 15 reps (PB)

Lying Leg Curl (Machine)​ WEIGHT & REPS 32kg x 12 reps 36kg x 12 reps 41kg x 15 reps 45kg x 13 reps ​

Seated Calf Raise​ WEIGHT & REPS 51.3kg x 15 reps 56.3kg x 12 reps 56.3kg x 15 reps 56.3kg x 14 reps

Sit Up + Plank (Superset)​ REPS 25 reps 25 reps 32 reps Plank​ TIME 47s 46s 1min 1s

PED's + Supplements
Retatrutide 2.5mg weekly (Soon to be supplied by @War Born Peptides)
Test E 250mg weekly
Tbol 20mg daily (AM only, not split dosed)

NAC 1000mg daily
TUDCA 500mg daily
Fish Oil 2-3g EPA/DHA daily
Citrus Bergamot 1000mg daily
Magnesium Glycinate 400mg daily

Notes
As of tomorrow (Sunday), I'm going to do a weekly check-in that has my measurements (body measurements, blood pressure, weight), my goals and then look at the trend over time. From here I can make adjustments to what I'm doing, how I'm training and my macros.

 

[waggat]

28th March Lower Workout!
Workout felt strong, with each set I felt like I could lift more.

That's the dream right there brother and the best feeling!

Leg Press Horizontal (Machine)​ WEIGHT & REPS 55kg x 12 reps (Warm-Up) 105kg x 12 reps 145kg x 12 reps 165kg x 16 reps 185kg x 15 reps

Leg Press (Machine)​ SETS WEIGHT & REPS 195kg x 12 reps 215kg x 12 reps 235kg x 12 reps 255kg x 12 reps 265kg x 15 reps (PB)

Lying Leg Curl (Machine)​ WEIGHT & REPS 32kg x 12 reps 36kg x 12 reps 41kg x 15 reps 45kg x 13 reps​

Seated Calf Raise​ WEIGHT & REPS 51.3kg x 15 reps 56.3kg x 12 reps 56.3kg x 15 reps 56.3kg x 14 reps

Sit Up + Plank (Superset)​ REPS 25 reps 25 reps 32 reps Plank​ TIME 47s 46s 1min 1s

Impressive weight on the 45 degree leg press mate. For 15 reps as well!

I think you'd benefit from replacing one of the leg press variations with something else though. My suggestion would depend on your other leg day. Maybe a single leg exercise would be an option. You'd want to have a hip hinge type exercise (eg stiff legged deadlift) on one of your days.

 

[FromFat2Fit]

That's the dream right there brother and the best feeling!


Impressive weight on the 45 degree leg press mate. For 15 reps as well!

I think you'd benefit from replacing one of the leg press variations with something else though. My suggestion would depend on your other leg day. Maybe a single leg exercise would be an option. You'd want to have a hip hinge type exercise (eg stiff legged deadlift) on one of your days.

I love the feedback you give Thanks for checking in and coming up with great suggestions @waggat

 

[HarleyGuy]

28th March Lower Workout!
Workout felt strong, with each set I felt like I could lift more. Really enjoyed legs + abs today.

Leg Press Horizontal (Machine)​ WEIGHT & REPS 55kg x 12 reps (Warm-Up) 105kg x 12 reps 145kg x 12 reps 165kg x 16 reps 185kg x 15 reps

Leg Press (Machine)​ SETS WEIGHT & REPS 195kg x 12 reps 215kg x 12 reps 235kg x 12 reps 255kg x 12 reps 265kg x 15 reps (PB)

Lying Leg Curl (Machine)​ WEIGHT & REPS 32kg x 12 reps 36kg x 12 reps 41kg x 15 reps 45kg x 13 reps​

Seated Calf Raise​ WEIGHT & REPS 51.3kg x 15 reps 56.3kg x 12 reps 56.3kg x 15 reps 56.3kg x 14 reps

Sit Up + Plank (Superset)​ REPS 25 reps 25 reps 32 reps Plank​ TIME 47s 46s 1min 1s

PED's + Supplements
Retatrutide 2.5mg weekly (Soon to be supplied by @War Born Peptides)
Test E 250mg weekly
Tbol 20mg daily (AM only, not split dosed)

NAC 1000mg daily
TUDCA 500mg daily
Fish Oil 2-3g EPA/DHA daily
Citrus Bergamot 1000mg daily
Magnesium Glycinate 400mg daily

Notes
As of tomorrow (Sunday), I'm going to do a weekly check-in that has my measurements (body measurements, blood pressure, weight), my goals and then look at the trend over time. From here I can make adjustments to what I'm doing, how I'm training and my macros.

Wow brother!! Welcome to EVO and EVO logging!

I had a smile on my face about half way through your log what a treat it was to see you go. I can tell you're really enthusiastic about your transformation and your log as well it's really inspiring, good on you bro!

Leg Press (Machine)
• 205kg x 12
• 215kg x 12
• 225kg x 12
• 235kg x 12

Strong leg press you're going hard!

Planks:
• 30s
• 30s
• 30s

Planks are amazing and I don't see them enough on EVO, great initiative... maybe see if you can do 3 sets with your first set pushing 45-60 secs then hold 30 secs for #2 and #3. Try it I bet you'll surprise yourself.

New Supplements Added Today:
• Fish Oil (High Strength EPA/DHA)
• Citrus Bergamot
• NAC (on the way)
• TUDCA (on the way)

Good supps for liver support, lipids and some glucose management but have you looked into N2Guard? I use N2Guard all year round and it has all of the above and about 20 other supps in it, all in one. Take a look at the ingredients. You're spending likely close to this much on those 4 supps vs. all that you get with N2Guard.

I get mine here just click: N2Guard

Incline Bench Press (Dumbbell)
Set 1: 25 kg x 12 [Warmup]
Set 2: 27.5 kg x 12
Set 3: 30 kg x 12
Set 4: 30 kg x 11

Strong incline dumbbell press bro well done!

Seated Palms Up Wrist Curl
Set 1: 10 kg x 18
Set 2: 10 kg x 18
Set 3: 10 kg x 20

I often forget to do this the past couple years was nice to see these.

Any feedback and input is greatly appreciated

Keep doing what you're doing bro this log is going great!

I've been having psyllium husk and man it's tough to drink

I use gatorade zero and I put collagen peptide powder in it with creatine, mix it up with 500ml of gatorade zero, swirl and chug it fast while it's still swirling, you'll hardly taste it.

Very happy and excited to have my partner @fitlittlelady part of the EVO community now!

Amazing!!! Welcome to the EVO family @fitlittlelady! And thanks for bringing her on board @FromFat2Fit

I'm now being supported with Retatrutide

I didn't see your dose here and it's once a week I'm assuming?

and @fitlittlelady will be running GHK-Cu.

Let me know if she says this stings a bit it's known for that.

 

[LevButlerov]

28th March Lower Workout!
Workout felt strong, with each set I felt like I could lift more. Really enjoyed legs + abs today.

Leg Press Horizontal (Machine)​ WEIGHT & REPS 55kg x 12 reps (Warm-Up) 105kg x 12 reps 145kg x 12 reps 165kg x 16 reps 185kg x 15 reps

Leg Press (Machine)​ SETS WEIGHT & REPS 195kg x 12 reps 215kg x 12 reps 235kg x 12 reps 255kg x 12 reps 265kg x 15 reps (PB)

Lying Leg Curl (Machine)​ WEIGHT & REPS 32kg x 12 reps 36kg x 12 reps 41kg x 15 reps 45kg x 13 reps​

Seated Calf Raise​ WEIGHT & REPS 51.3kg x 15 reps 56.3kg x 12 reps 56.3kg x 15 reps 56.3kg x 14 reps

Sit Up + Plank (Superset)​ REPS 25 reps 25 reps 32 reps Plank​ TIME 47s 46s 1min 1s

PED's + Supplements
Retatrutide 2.5mg weekly (Soon to be supplied by @War Born Peptides)
Test E 250mg weekly
Tbol 20mg daily (AM only, not split dosed)

NAC 1000mg daily
TUDCA 500mg daily
Fish Oil 2-3g EPA/DHA daily
Citrus Bergamot 1000mg daily
Magnesium Glycinate 400mg daily

Notes
As of tomorrow (Sunday), I'm going to do a weekly check-in that has my measurements (body measurements, blood pressure, weight), my goals and then look at the trend over time. From here I can make adjustments to what I'm doing, how I'm training and my macros.

185 on leg press is huge push it hard! and love the plank @FromFat2Fit

 

[FromFat2Fit]

Big News Announcement
I have had a sponsor for oils reach out to me with a very interesting opportunity. It will however mean that I have to jump over to EF. I've loved logging on EVO but for the next part of my journey I'll be transitioning to EF.

You can follow my EF log here: https://www.elitefitness.com/forum/threads/weight-loss-and-recomp-log.1517068/

 

[LevButlerov]

Big News Announcement
I have had a sponsor for oils reach out to me with a very interesting opportunity. It will however mean that I have to jump over to EF. I've loved logging on EVO but for the next part of my journey I'll be transitioning to EF.

You can follow my EF log here: https://www.elitefitness.com/forum/threads/weight-loss-and-recomp-log.1517068/

awesome good you have an EF log @FromFat2Fit

 

[Jro]

Looking good mate, following along