Female Log Build Phase Log - Female

[Alice_In_Ironland]

Keep killing sis

Thank you

 

[Alice_In_Ironland]

Hi hello

Update: 2/4/2026

Today’s weight: 68kg
BP: 104/68
FBG: 4.7

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

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

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

NUTRITION
I’m out of town for the next couple of days - I’ve packed my food scale, so I’ve been hitting my macro & nutrition targets. Taking advantage of the BBQ at the place too (I’ve been grilling my veg & beef)

Here are some of my meals from earlier today (made with only a few ingredients to minimise the amount I’ve had to shop for):

Cream of Rice with Blueberries & WPI

Brown Rice with Lean Beef & Capsicum, Zucchini + Olive Oil

PEDs
Some changes this update -
HGH will be removed starting next week:
I’m sensitive to GH, and I’m at the stage of my surplus phase where having high IGF-1 levels may begin to interfere with my insulin sensitivity. Even at a low dose of GH, I get a lot of IGF-1 conversion: which is unlike many females, who generally produce less IGF-1 from exogenous HGH due to higher binding proteins.

@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed (increased from 10mg)

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PHYSIQUE UPDATE
I’m fairly pleased with these visuals. Starting to look a little wacky now with more lean tissue being slapped onto my relatively slender frame

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - really APPRECIATE the support for my log/ reviews/ code
https://sassypharma.is

 

[Kopite67]

Hi hello

Update: 2/4/2026

Today’s weight: 68kg
BP: 104/68
FBG: 4.7
View attachment 208014

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

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

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

NUTRITION
I’m out of town for the next couple of days - I’ve packed my food scale, so I’ve been hitting my macro & nutrition targets. Taking advantage of the BBQ at the place too (I’ve been grilling my veg & beef)

Here are some of my meals from earlier today (made with only a few ingredients to minimise the amount I’ve had to shop for):

Cream of Rice with Blueberries & WPI
View attachment 207992

Brown Rice with Lean Beef & Capsicum, Zucchini + Olive Oil
View attachment 207993

PEDs
Some changes this update -
HGH will be removed starting next week:
I’m sensitive to GH, and I’m at the stage of my surplus phase where having high IGF-1 levels may begin to interfere with my insulin sensitivity. Even at a low dose of GH, I get a lot of IGF-1 conversion: which is unlike many females, who generally produce less IGF-1 from exogenous HGH due to higher binding proteins.

@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed (increased from 10mg)

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PHYSIQUE UPDATE
I’m fairly pleased with these visuals. Starting to look a little wacky now with more lean tissue being slapped onto my relatively slender frame
View attachment 208004
View attachment 208005
View attachment 208010
View attachment 208013

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - really APPRECIATE the support for my log/ reviews/ code
https://sassypharma.is

Love that you are so in tune with your own individual requirements with your PED cycle that you know when to adjust or remove things like the GH. Definite physical changes in your legs, Calves, back and arms. Biggest change is in your delt caps and traps, they look great. Rocking along nicely Alice, have a great couple of days away

 

[Demon_throne]

Hi hello

Update: 2/4/2026

Today’s weight: 68kg
BP: 104/68
FBG: 4.7
View attachment 208014

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

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

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

NUTRITION
I’m out of town for the next couple of days - I’ve packed my food scale, so I’ve been hitting my macro & nutrition targets. Taking advantage of the BBQ at the place too (I’ve been grilling my veg & beef)

Here are some of my meals from earlier today (made with only a few ingredients to minimise the amount I’ve had to shop for):

Cream of Rice with Blueberries & WPI
View attachment 207992

Brown Rice with Lean Beef & Capsicum, Zucchini + Olive Oil
View attachment 207993

PEDs
Some changes this update -
HGH will be removed starting next week:
I’m sensitive to GH, and I’m at the stage of my surplus phase where having high IGF-1 levels may begin to interfere with my insulin sensitivity. Even at a low dose of GH, I get a lot of IGF-1 conversion: which is unlike many females, who generally produce less IGF-1 from exogenous HGH due to higher binding proteins.

@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed (increased from 10mg)

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PHYSIQUE UPDATE
I’m fairly pleased with these visuals. Starting to look a little wacky now with more lean tissue being slapped onto my relatively slender frame
View attachment 208004
View attachment 208005
View attachment 208010
View attachment 208013

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - really APPRECIATE the support for my log/ reviews/ code
https://sassypharma.is

It was only a week ago I checked in on your log....
You're more jacked. You have some answering to do!!!!

No but seriously I love reading your log. It's always a good read, you put a lot of passion into this and it shows.

 

[LevButlerov]

Hi hello

Update: 2/4/2026

Today’s weight: 68kg
BP: 104/68
FBG: 4.7
View attachment 208014

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

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

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

NUTRITION
I’m out of town for the next couple of days - I’ve packed my food scale, so I’ve been hitting my macro & nutrition targets. Taking advantage of the BBQ at the place too (I’ve been grilling my veg & beef)

Here are some of my meals from earlier today (made with only a few ingredients to minimise the amount I’ve had to shop for):

Cream of Rice with Blueberries & WPI
View attachment 207992

Brown Rice with Lean Beef & Capsicum, Zucchini + Olive Oil
View attachment 207993

PEDs
Some changes this update -
HGH will be removed starting next week:
I’m sensitive to GH, and I’m at the stage of my surplus phase where having high IGF-1 levels may begin to interfere with my insulin sensitivity. Even at a low dose of GH, I get a lot of IGF-1 conversion: which is unlike many females, who generally produce less IGF-1 from exogenous HGH due to higher binding proteins.

@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed (increased from 10mg)

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PHYSIQUE UPDATE
I’m fairly pleased with these visuals. Starting to look a little wacky now with more lean tissue being slapped onto my relatively slender frame
View attachment 208004
View attachment 208005
View attachment 208010
View attachment 208013

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - really APPRECIATE the support for my log/ reviews/ code
https://sassypharma.is

You look good in the pics hard and lean sister @Alice_In_Ironland love how you look, and waiting to see how you do next week with no hgh

 

[toddthelineman]

Hi hello

Update: 2/4/2026

Today’s weight: 68kg
BP: 104/68
FBG: 4.7
View attachment 208014

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

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

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

NUTRITION
I’m out of town for the next couple of days - I’ve packed my food scale, so I’ve been hitting my macro & nutrition targets. Taking advantage of the BBQ at the place too (I’ve been grilling my veg & beef)

Here are some of my meals from earlier today (made with only a few ingredients to minimise the amount I’ve had to shop for):

Cream of Rice with Blueberries & WPI
View attachment 207992

Brown Rice with Lean Beef & Capsicum, Zucchini + Olive Oil
View attachment 207993

PEDs
Some changes this update -
HGH will be removed starting next week:
I’m sensitive to GH, and I’m at the stage of my surplus phase where having high IGF-1 levels may begin to interfere with my insulin sensitivity. Even at a low dose of GH, I get a lot of IGF-1 conversion: which is unlike many females, who generally produce less IGF-1 from exogenous HGH due to higher binding proteins.

@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed (increased from 10mg)

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PHYSIQUE UPDATE
I’m fairly pleased with these visuals. Starting to look a little wacky now with more lean tissue being slapped onto my relatively slender frame
View attachment 208004
View attachment 208005
View attachment 208010
View attachment 208013

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - really APPRECIATE the support for my log/ reviews/ code
https://sassypharma.is

Idk what whacky means in Australian but it must be good.

 

[Mobster]

Great looking pics

 

[Sheshredz]

Yeah Woah you are noticably bigger looking.

The upper back, shoulders and quad sweep.

How much to you attritube to new gains from the primobolan, vs muscle memory from previous times you've use it?

Does that question make sense?

 

[stevesmi]

Hi hello

Update: 2/4/2026

Today’s weight: 68kg
BP: 104/68
FBG: 4.7
View attachment 208014

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

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

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

NUTRITION
I’m out of town for the next couple of days - I’ve packed my food scale, so I’ve been hitting my macro & nutrition targets. Taking advantage of the BBQ at the place too (I’ve been grilling my veg & beef)

Here are some of my meals from earlier today (made with only a few ingredients to minimise the amount I’ve had to shop for):

Cream of Rice with Blueberries & WPI
View attachment 207992

Brown Rice with Lean Beef & Capsicum, Zucchini + Olive Oil
View attachment 207993

PEDs
Some changes this update -
HGH will be removed starting next week:
I’m sensitive to GH, and I’m at the stage of my surplus phase where having high IGF-1 levels may begin to interfere with my insulin sensitivity. Even at a low dose of GH, I get a lot of IGF-1 conversion: which is unlike many females, who generally produce less IGF-1 from exogenous HGH due to higher binding proteins.

@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed (increased from 10mg)

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PHYSIQUE UPDATE
I’m fairly pleased with these visuals. Starting to look a little wacky now with more lean tissue being slapped onto my relatively slender frame
View attachment 208004
View attachment 208005
View attachment 208010
View attachment 208013

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - really APPRECIATE the support for my log/ reviews/ code
https://sassypharma.is

@Alice_In_Ironland you're looking like a pro in these pictures. Keep up the good work; you are showing how it's done.

 

[ceo]

Hi hello

Update: 2/4/2026

Today’s weight: 68kg
BP: 104/68
FBG: 4.7
View attachment 208014

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

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

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

NUTRITION
I’m out of town for the next couple of days - I’ve packed my food scale, so I’ve been hitting my macro & nutrition targets. Taking advantage of the BBQ at the place too (I’ve been grilling my veg & beef)

Here are some of my meals from earlier today (made with only a few ingredients to minimise the amount I’ve had to shop for):

Cream of Rice with Blueberries & WPI
View attachment 207992

Brown Rice with Lean Beef & Capsicum, Zucchini + Olive Oil
View attachment 207993

PEDs
Some changes this update -
HGH will be removed starting next week:
I’m sensitive to GH, and I’m at the stage of my surplus phase where having high IGF-1 levels may begin to interfere with my insulin sensitivity. Even at a low dose of GH, I get a lot of IGF-1 conversion: which is unlike many females, who generally produce less IGF-1 from exogenous HGH due to higher binding proteins.

@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed (increased from 10mg)

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PHYSIQUE UPDATE
I’m fairly pleased with these visuals. Starting to look a little wacky now with more lean tissue being slapped onto my relatively slender frame
View attachment 208004
View attachment 208005
View attachment 208010
View attachment 208013

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - really APPRECIATE the support for my log/ reviews/ code
https://sassypharma.is

sister, you look tight and strong. I like it. Also the food looks really good. The rice and beef remind me of the beef and broccoli my wife makes. @Alice_In_Ironland

 

[Ulter]

Hi hello

Update: 2/4/2026

Today’s weight: 68kg
BP: 104/68
FBG: 4.7
View attachment 208014

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

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

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

NUTRITION
I’m out of town for the next couple of days - I’ve packed my food scale, so I’ve been hitting my macro & nutrition targets. Taking advantage of the BBQ at the place too (I’ve been grilling my veg & beef)

Here are some of my meals from earlier today (made with only a few ingredients to minimise the amount I’ve had to shop for):

Cream of Rice with Blueberries & WPI
View attachment 207992

Brown Rice with Lean Beef & Capsicum, Zucchini + Olive Oil
View attachment 207993

PEDs
Some changes this update -
HGH will be removed starting next week:
I’m sensitive to GH, and I’m at the stage of my surplus phase where having high IGF-1 levels may begin to interfere with my insulin sensitivity. Even at a low dose of GH, I get a lot of IGF-1 conversion: which is unlike many females, who generally produce less IGF-1 from exogenous HGH due to higher binding proteins.

@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed (increased from 10mg)

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PHYSIQUE UPDATE
I’m fairly pleased with these visuals. Starting to look a little wacky now with more lean tissue being slapped onto my relatively slender frame
View attachment 208004
View attachment 208005
View attachment 208010
View attachment 208013

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - really APPRECIATE the support for my log/ reviews/ code
https://sassypharma.is

Those berries look really nice. @Alice_In_Ironland that's one thing I wish I had here: fresh berries. I used to pick them when I would go up north to visit my wife's family.

 

[ROIDDERS]

Hi hello

Update: 2/4/2026

Today’s weight: 68kg
BP: 104/68
FBG: 4.7
View attachment 208014

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

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

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

NUTRITION
I’m out of town for the next couple of days - I’ve packed my food scale, so I’ve been hitting my macro & nutrition targets. Taking advantage of the BBQ at the place too (I’ve been grilling my veg & beef)

Here are some of my meals from earlier today (made with only a few ingredients to minimise the amount I’ve had to shop for):

Cream of Rice with Blueberries & WPI
View attachment 207992

Brown Rice with Lean Beef & Capsicum, Zucchini + Olive Oil
View attachment 207993

PEDs
Some changes this update -
HGH will be removed starting next week:
I’m sensitive to GH, and I’m at the stage of my surplus phase where having high IGF-1 levels may begin to interfere with my insulin sensitivity. Even at a low dose of GH, I get a lot of IGF-1 conversion: which is unlike many females, who generally produce less IGF-1 from exogenous HGH due to higher binding proteins.

@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed (increased from 10mg)

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PHYSIQUE UPDATE
I’m fairly pleased with these visuals. Starting to look a little wacky now with more lean tissue being slapped onto my relatively slender frame
View attachment 208004
View attachment 208005
View attachment 208010
View attachment 208013

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - really APPRECIATE the support for my log/ reviews/ code
https://sassypharma.is

@Alice_In_Ironland very impressed with your physique. You look absolutely beautiful. Can definitely tell your conditioning is top notch and some of the best I've seen.

 

[Alice_In_Ironland]

You look good in the pics hard and lean sister @Alice_In_Ironland love how you look, and waiting to see how you do next week with no hgh

Thanks @LevButlerov!
This is the longest I’ve managed to keep HGH in during a heavy surplus phase - usually I go without it to prioritise insulin sensitivity. For me, GH is most effective during deficit phases & during a reverse diet. I’m typically OK without it - but will probably drop some weight/ water

 

[Alice_In_Ironland]

Those berries look really nice. @Alice_In_Ironland that's one thing I wish I had here: fresh berries. I used to pick them when I would go up north to visit my wife's family.

Thank you! Yes we are very lucky to have nice fruit in Australia

 

[Alice_In_Ironland]

@Alice_In_Ironland very impressed with your physique. You look absolutely beautiful. Can definitely tell your conditioning is top notch and some of the best I've seen.

Thank you I certainly don’t feel lean at the moment eating so many carbs!

 

[Alice_In_Ironland]

sister, you look tight and strong. I like it. Also the food looks really good. The rice and beef remind me of the beef and broccoli my wife makes. @Alice_In_Ironland

Thank you! One of my favourite meals!

 

[Alice_In_Ironland]

Yeah Woah you are noticably bigger looking.

The upper back, shoulders and quad sweep.

How much to you attritube to new gains from the primobolan, vs muscle memory from previous times you've use it?

Does that question make sense?

Good question! I typically maintain most of my muscle gains after AAS is removed just by continuing to push training progress and managing my nutrition. A lot of the fullness is water (increase in muscle glycogen storage & water retention) - so typically my weight will drop by a few kilos after a cycle is ended.

 

[LevButlerov]

Thanks @LevButlerov!
This is the longest I’ve managed to keep HGH in during a heavy surplus phase - usually I go without it to prioritise insulin sensitivity. For me, GH is most effective during deficit phases & during a reverse diet. I’m typically OK without it - but will probably drop some weight/ water

thats good to know I love your approach sister big respect for dialing in HGH not many women can do it @Alice_In_Ironland

 

[Ulter]

Thank you! Yes we are very lucky to have nice fruit in Australia

Nice. I know Australia grows a lot of things.

 

[ROIDDERS]

Thank you I certainly don’t feel lean at the moment eating so many carbs!

It just shows you carbs are not your enemy.

 

[ceo]

Thank you! One of my favourite meals!

Sister, hell yeah, that's what we like to see!

 

[Tiger Salman Khan]

Hi hello

Update: 2/4/2026

Today’s weight: 68kg
BP: 104/68
FBG: 4.7
View attachment 208014

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

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

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

NUTRITION
I’m out of town for the next couple of days - I’ve packed my food scale, so I’ve been hitting my macro & nutrition targets. Taking advantage of the BBQ at the place too (I’ve been grilling my veg & beef)

Here are some of my meals from earlier today (made with only a few ingredients to minimise the amount I’ve had to shop for):

Cream of Rice with Blueberries & WPI
View attachment 207992

Brown Rice with Lean Beef & Capsicum, Zucchini + Olive Oil
View attachment 207993

PEDs
Some changes this update -
HGH will be removed starting next week:
I’m sensitive to GH, and I’m at the stage of my surplus phase where having high IGF-1 levels may begin to interfere with my insulin sensitivity. Even at a low dose of GH, I get a lot of IGF-1 conversion: which is unlike many females, who generally produce less IGF-1 from exogenous HGH due to higher binding proteins.

@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed (increased from 10mg)

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PHYSIQUE UPDATE
I’m fairly pleased with these visuals. Starting to look a little wacky now with more lean tissue being slapped onto my relatively slender frame
View attachment 208004
View attachment 208005
View attachment 208010
View attachment 208013

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - really APPRECIATE the support for my log/ reviews/ code
https://sassypharma.is

@Alice_In_Ironland Excellent updates and pics.....good work so far.....

 

[Sheshredz]

Good question! I typically maintain most of my muscle gains after AAS is removed just by continuing to push training progress and managing my nutrition. A lot of the fullness is water (increase in muscle glycogen storage & water retention) - so typically my weight will drop by a few kilos after a cycle is ended.

do you retain the same strength levels, or do they taper off a little?

 

[Alice_In_Ironland]

do you retain the same strength levels, or do they taper off a little?

Maintain for the most part, although things like recovery and monthly hormonal fluctuations have more of an impact on my training performance and will see my strength drop temporarily

 

[Sheshredz]

Maintain for the most part, although things like recovery and monthly hormonal fluctuations have more of an impact on my training performance and will see my strength drop temporarily

Ah that makes sense. Thanks for the insight

 

[fingers86]

Hi hello

Update: 2/4/2026

Today’s weight: 68kg
BP: 104/68
FBG: 4.7
View attachment 208014

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

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

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

NUTRITION
I’m out of town for the next couple of days - I’ve packed my food scale, so I’ve been hitting my macro & nutrition targets. Taking advantage of the BBQ at the place too (I’ve been grilling my veg & beef)

Here are some of my meals from earlier today (made with only a few ingredients to minimise the amount I’ve had to shop for):

Cream of Rice with Blueberries & WPI
View attachment 207992

Brown Rice with Lean Beef & Capsicum, Zucchini + Olive Oil
View attachment 207993

PEDs
Some changes this update -
HGH will be removed starting next week:
I’m sensitive to GH, and I’m at the stage of my surplus phase where having high IGF-1 levels may begin to interfere with my insulin sensitivity. Even at a low dose of GH, I get a lot of IGF-1 conversion: which is unlike many females, who generally produce less IGF-1 from exogenous HGH due to higher binding proteins.

@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed (increased from 10mg)

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PHYSIQUE UPDATE
I’m fairly pleased with these visuals. Starting to look a little wacky now with more lean tissue being slapped onto my relatively slender frame
View attachment 208004
View attachment 208005
View attachment 208010
View attachment 208013

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - really APPRECIATE the support for my log/ reviews/ code
https://sassypharma.is

Looking great mate, shoulders are really starting to pop. Some great definition allround. Abs are solid. Im jelous

 

[Alice_In_Ironland]

Hi hello

Update: 7/4/2026

Today’s weight: 67.6kg - weekly average weight is getting close to 68kg now
BP: 102/63
FBG: 5.1

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

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

M1

M3

M4

M5

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

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PEDs
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

TRAINING
To assist with recovery, I trained four days last week. The extra rest day benefited me both physically & mentally. It can be hard going in to a training session when I don’t feel 100% recovered from the previous one, which happens occasionally when I’m in the later-half of a training block. So, my solution for the last little while has been to drop a training session whenever I feel it’s necessary. When you become a more advanced lifter, you can recruit a lot of motor units & achieve sufficient stimulus with less - so you begin to learn that training more frequently and with more volume doesn’t always yield better results.

DAY ONE (lower body)
(12G)

• Glute Drive Machine (Nautilus): (2) 145 x12, 10 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x12 ( 5kg/ set)
• DB BSS (contralateral hold): (2) 40kg for 15x2 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch (unchanged)
• DB RDL: 38.5kg DBs (2) for 15x2 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately (unchanged)
• Glute Reverse Hyperextension: (2) 45kg for 15x2 - using the smith machine ( 1.25kg/ set)
• Abduction Machine: 95kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: ‘17.25’ (weight unknown - stack is only numbered only) for 2x15

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

• Shoulder press machine: (2) 32.5kg x15, 13 ( 3.75kg for set 1)
• DB Lateral raise (seated): (2) 7kg for 15, 13 ( 1 rep/ set)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 32.5 x15, 32.5 x15, 30 x15 ( 2.5kg for set 3)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x12 (unchanged)
• Cable row (with ‘mag’ neutral grip attachment): (2) 55kg for 12x2 ( 2.5kg for set 1)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 112.5kg x12 ( 2 reps); 103kg x12 (unchanged)
• Uni-lateral lying hamstring curl: 23.75kg x12, 23.75 x11 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1 rep for set 2)
• Pendulum squat: (2) 37.5kg for 11, 10 (1.25kg/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 147.5kg for 2 x10 (1.25kg/ set)
• Seated leg curl: (2) 56.5kg for 15,15 (1.25kg/ set)
• Leg extension: (2) 62.25kg x15, 61kg x13 (unchanged)
• Reverse hyperextension (smith machine): 42.5kg for 2 x15 (1.25kg/ set)

DAY FOUR (lower body + shoulders)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: (2) 65kg x15, 15 (unchanged)
• BB hip thrust: (2) 132.5kg x 13, 12 + (1) @ 110kg for 1+1/4 reps x13 ( 2.5kg for set 1&2)
• BB RDL: (2) 95kg x12 (unchanged, better tempo) - I do these on a platform for better ROM without hitting the deck. Will hold the weight on these: I can cont.’ to make progress via adjusting cadence for now
• DB BSS (contralateral hold): (2) 40kg for 2x15 ( 1 rep/ set) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7kg x15, 7kg x12 (unchanged)
• Uni-lateral pulldown (neutral grip): 26.25kg x14 (unchanged)
• Cable upright row: 28.75kg x9, 21.25kg x14 (1 rep for set 1)

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - really APPRECIATE the support for my log/ reviews/ code
https://sassypharma.is

 

[Kopite67]

Hi hello

Update: 7/4/2026

Today’s weight: 67.6kg - weekly average weight is getting close to 68kg now
BP: 102/63
FBG: 5.1
View attachment 210666

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

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

M1
View attachment 210667

M3
View attachment 210668

M4
View attachment 210669

M5
View attachment 210670

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

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PEDs
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

TRAINING
To assist with recovery, I trained four days last week. The extra rest day benefited me both physically & mentally. It can be hard going in to a training session when I don’t feel 100% recovered from the previous one, which happens occasionally when I’m in the later-half of a training block. So, my solution for the last little while has been to drop a training session whenever I feel it’s necessary. When you become a more advanced lifter, you can recruit a lot of motor units & achieve sufficient stimulus with less - so you begin to learn that training more frequently and with more volume doesn’t always yield better results.

DAY ONE (lower body)
(12G)

• Glute Drive Machine (Nautilus): (2) 145 x12, 10 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x12 ( 5kg/ set)
• DB BSS (contralateral hold): (2) 40kg for 15x2 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch (unchanged)
• DB RDL: 38.5kg DBs (2) for 15x2 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately (unchanged)
• Glute Reverse Hyperextension: (2) 45kg for 15x2 - using the smith machine ( 1.25kg/ set)
• Abduction Machine: 95kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: ‘17.25’ (weight unknown - stack is only numbered only) for 2x15

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

• Shoulder press machine: (2) 32.5kg x15, 13 ( 3.75kg for set 1)
• DB Lateral raise (seated): (2) 7kg for 15, 13 ( 1 rep/ set)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 32.5 x15, 32.5 x15, 30 x15 ( 2.5kg for set 3)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x12 (unchanged)
• Cable row (with ‘mag’ neutral grip attachment): (2) 55kg for 12x2 ( 2.5kg for set 1)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 112.5kg x12 ( 2 reps); 103kg x12 (unchanged)
• Uni-lateral lying hamstring curl: 23.75kg x12, 23.75 x11 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1 rep for set 2)
• Pendulum squat: (2) 37.5kg for 11, 10 (1.25kg/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 147.5kg for 2 x10 (1.25kg/ set)
• Seated leg curl: (2) 56.5kg for 15,15 (1.25kg/ set)
• Leg extension: (2) 62.25kg x15, 61kg x13 (unchanged)
• Reverse hyperextension (smith machine): 42.5kg for 2 x15 (1.25kg/ set)

DAY FOUR (lower body + shoulders)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: (2) 65kg x15, 15 (unchanged)
• BB hip thrust: (2) 132.5kg x 13, 12 + (1) @ 110kg for 1+1/4 reps x13 ( 2.5kg for set 1&2)
• BB RDL: (2) 95kg x12 (unchanged, better tempo) - I do these on a platform for better ROM without hitting the deck. Will hold the weight on these: I can cont.’ to make progress via adjusting cadence for now
• DB BSS (contralateral hold): (2) 40kg for 2x15 ( 1 rep/ set) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7kg x15, 7kg x12 (unchanged)
• Uni-lateral pulldown (neutral grip): 26.25kg x14 (unchanged)
• Cable upright row: 28.75kg x9, 21.25kg x14 (1 rep for set 1)

View attachment 210665

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - really APPRECIATE the support for my log/ reviews/ code
https://sassypharma.is

Still a lot of in that training block regardless of tired you are Alice. Your a bit of a machine

 

[fingers86]

Hi hello

Update: 7/4/2026

Today’s weight: 67.6kg - weekly average weight is getting close to 68kg now
BP: 102/63
FBG: 5.1
View attachment 210666

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

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

M1
View attachment 210667

M3
View attachment 210668

M4
View attachment 210669

M5
View attachment 210670

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

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PEDs
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

TRAINING
To assist with recovery, I trained four days last week. The extra rest day benefited me both physically & mentally. It can be hard going in to a training session when I don’t feel 100% recovered from the previous one, which happens occasionally when I’m in the later-half of a training block. So, my solution for the last little while has been to drop a training session whenever I feel it’s necessary. When you become a more advanced lifter, you can recruit a lot of motor units & achieve sufficient stimulus with less - so you begin to learn that training more frequently and with more volume doesn’t always yield better results.

DAY ONE (lower body)
(12G)

• Glute Drive Machine (Nautilus): (2) 145 x12, 10 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x12 ( 5kg/ set)
• DB BSS (contralateral hold): (2) 40kg for 15x2 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch (unchanged)
• DB RDL: 38.5kg DBs (2) for 15x2 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately (unchanged)
• Glute Reverse Hyperextension: (2) 45kg for 15x2 - using the smith machine ( 1.25kg/ set)
• Abduction Machine: 95kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: ‘17.25’ (weight unknown - stack is only numbered only) for 2x15

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

• Shoulder press machine: (2) 32.5kg x15, 13 ( 3.75kg for set 1)
• DB Lateral raise (seated): (2) 7kg for 15, 13 ( 1 rep/ set)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 32.5 x15, 32.5 x15, 30 x15 ( 2.5kg for set 3)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x12 (unchanged)
• Cable row (with ‘mag’ neutral grip attachment): (2) 55kg for 12x2 ( 2.5kg for set 1)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 112.5kg x12 ( 2 reps); 103kg x12 (unchanged)
• Uni-lateral lying hamstring curl: 23.75kg x12, 23.75 x11 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1 rep for set 2)
• Pendulum squat: (2) 37.5kg for 11, 10 (1.25kg/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 147.5kg for 2 x10 (1.25kg/ set)
• Seated leg curl: (2) 56.5kg for 15,15 (1.25kg/ set)
• Leg extension: (2) 62.25kg x15, 61kg x13 (unchanged)
• Reverse hyperextension (smith machine): 42.5kg for 2 x15 (1.25kg/ set)

DAY FOUR (lower body + shoulders)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: (2) 65kg x15, 15 (unchanged)
• BB hip thrust: (2) 132.5kg x 13, 12 + (1) @ 110kg for 1+1/4 reps x13 ( 2.5kg for set 1&2)
• BB RDL: (2) 95kg x12 (unchanged, better tempo) - I do these on a platform for better ROM without hitting the deck. Will hold the weight on these: I can cont.’ to make progress via adjusting cadence for now
• DB BSS (contralateral hold): (2) 40kg for 2x15 ( 1 rep/ set) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7kg x15, 7kg x12 (unchanged)
• Uni-lateral pulldown (neutral grip): 26.25kg x14 (unchanged)
• Cable upright row: 28.75kg x9, 21.25kg x14 (1 rep for set 1)

View attachment 210665

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - really APPRECIATE the support for my log/ reviews/ code
https://sassypharma.is

Im going to have to change tack and use 100mg superdrol to get ahead of you in shoulderpress. Go you. Thats probably my one real week point due to injuries over the years. Your strong in that session of lower body and shoulders. I almost want to try that session. I got no chance in matching some of those weights but would be fun to try.

 

[RGSX]

Hi hello

Update: 7/4/2026

Today’s weight: 67.6kg - weekly average weight is getting close to 68kg now
BP: 102/63
FBG: 5.1
View attachment 210666

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

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

M1
View attachment 210667

M3
View attachment 210668

M4
View attachment 210669

M5
View attachment 210670

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

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PEDs
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

TRAINING
To assist with recovery, I trained four days last week. The extra rest day benefited me both physically & mentally. It can be hard going in to a training session when I don’t feel 100% recovered from the previous one, which happens occasionally when I’m in the later-half of a training block. So, my solution for the last little while has been to drop a training session whenever I feel it’s necessary. When you become a more advanced lifter, you can recruit a lot of motor units & achieve sufficient stimulus with less - so you begin to learn that training more frequently and with more volume doesn’t always yield better results.

DAY ONE (lower body)
(12G)

• Glute Drive Machine (Nautilus): (2) 145 x12, 10 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x12 ( 5kg/ set)
• DB BSS (contralateral hold): (2) 40kg for 15x2 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch (unchanged)
• DB RDL: 38.5kg DBs (2) for 15x2 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately (unchanged)
• Glute Reverse Hyperextension: (2) 45kg for 15x2 - using the smith machine ( 1.25kg/ set)
• Abduction Machine: 95kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: ‘17.25’ (weight unknown - stack is only numbered only) for 2x15

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

• Shoulder press machine: (2) 32.5kg x15, 13 ( 3.75kg for set 1)
• DB Lateral raise (seated): (2) 7kg for 15, 13 ( 1 rep/ set)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 32.5 x15, 32.5 x15, 30 x15 ( 2.5kg for set 3)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x12 (unchanged)
• Cable row (with ‘mag’ neutral grip attachment): (2) 55kg for 12x2 ( 2.5kg for set 1)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 112.5kg x12 ( 2 reps); 103kg x12 (unchanged)
• Uni-lateral lying hamstring curl: 23.75kg x12, 23.75 x11 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1 rep for set 2)
• Pendulum squat: (2) 37.5kg for 11, 10 (1.25kg/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 147.5kg for 2 x10 (1.25kg/ set)
• Seated leg curl: (2) 56.5kg for 15,15 (1.25kg/ set)
• Leg extension: (2) 62.25kg x15, 61kg x13 (unchanged)
• Reverse hyperextension (smith machine): 42.5kg for 2 x15 (1.25kg/ set)

DAY FOUR (lower body + shoulders)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: (2) 65kg x15, 15 (unchanged)
• BB hip thrust: (2) 132.5kg x 13, 12 + (1) @ 110kg for 1+1/4 reps x13 ( 2.5kg for set 1&2)
• BB RDL: (2) 95kg x12 (unchanged, better tempo) - I do these on a platform for better ROM without hitting the deck. Will hold the weight on these: I can cont.’ to make progress via adjusting cadence for now
• DB BSS (contralateral hold): (2) 40kg for 2x15 ( 1 rep/ set) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7kg x15, 7kg x12 (unchanged)
• Uni-lateral pulldown (neutral grip): 26.25kg x14 (unchanged)
• Cable upright row: 28.75kg x9, 21.25kg x14 (1 rep for set 1)

View attachment 210665

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - really APPRECIATE the support for my log/ reviews/ code
https://sassypharma.is

Quads and glutes looking strong.. your waist line look tiny Alice.
Another great update

 

[Allupfromhere]

Hi hello

Update: 2/4/2026

Today’s weight: 68kg
BP: 104/68
FBG: 4.7
View attachment 208014

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

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

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

NUTRITION
I’m out of town for the next couple of days - I’ve packed my food scale, so I’ve been hitting my macro & nutrition targets. Taking advantage of the BBQ at the place too (I’ve been grilling my veg & beef)

Here are some of my meals from earlier today (made with only a few ingredients to minimise the amount I’ve had to shop for):

Cream of Rice with Blueberries & WPI
View attachment 207992

Brown Rice with Lean Beef & Capsicum, Zucchini + Olive Oil
View attachment 207993

PEDs
Some changes this update -
HGH will be removed starting next week:
I’m sensitive to GH, and I’m at the stage of my surplus phase where having high IGF-1 levels may begin to interfere with my insulin sensitivity. Even at a low dose of GH, I get a lot of IGF-1 conversion: which is unlike many females, who generally produce less IGF-1 from exogenous HGH due to higher binding proteins.

@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed (increased from 10mg)

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PHYSIQUE UPDATE
I’m fairly pleased with these visuals. Starting to look a little wacky now with more lean tissue being slapped onto my relatively slender frame
View attachment 208004
View attachment 208005
View attachment 208010
View attachment 208013

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - really APPRECIATE the support for my log/ reviews/ code
https://sassypharma.is

Hell yeah

Looking absolutely fantastic
That muscle is stacking on like its free now haha. Hows the cals, still getting them in easy enough?
Most would love having high igf1 as a problem lol. Always very impressive how in tune you are with your body, pro level.

Awesome work as always mate

 

[Sheshredz]

Hi hello

Update: 7/4/2026

Today’s weight: 67.6kg - weekly average weight is getting close to 68kg now
BP: 102/63
FBG: 5.1
View attachment 210666

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

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

M1
View attachment 210667

M3
View attachment 210668

M4
View attachment 210669

M5
View attachment 210670

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

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PEDs
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

TRAINING
To assist with recovery, I trained four days last week. The extra rest day benefited me both physically & mentally. It can be hard going in to a training session when I don’t feel 100% recovered from the previous one, which happens occasionally when I’m in the later-half of a training block. So, my solution for the last little while has been to drop a training session whenever I feel it’s necessary. When you become a more advanced lifter, you can recruit a lot of motor units & achieve sufficient stimulus with less - so you begin to learn that training more frequently and with more volume doesn’t always yield better results.

DAY ONE (lower body)
(12G)

• Glute Drive Machine (Nautilus): (2) 145 x12, 10 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x12 ( 5kg/ set)
• DB BSS (contralateral hold): (2) 40kg for 15x2 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch (unchanged)
• DB RDL: 38.5kg DBs (2) for 15x2 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately (unchanged)
• Glute Reverse Hyperextension: (2) 45kg for 15x2 - using the smith machine ( 1.25kg/ set)
• Abduction Machine: 95kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: ‘17.25’ (weight unknown - stack is only numbered only) for 2x15

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

• Shoulder press machine: (2) 32.5kg x15, 13 ( 3.75kg for set 1)
• DB Lateral raise (seated): (2) 7kg for 15, 13 ( 1 rep/ set)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 32.5 x15, 32.5 x15, 30 x15 ( 2.5kg for set 3)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x12 (unchanged)
• Cable row (with ‘mag’ neutral grip attachment): (2) 55kg for 12x2 ( 2.5kg for set 1)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 112.5kg x12 ( 2 reps); 103kg x12 (unchanged)
• Uni-lateral lying hamstring curl: 23.75kg x12, 23.75 x11 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1 rep for set 2)
• Pendulum squat: (2) 37.5kg for 11, 10 (1.25kg/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 147.5kg for 2 x10 (1.25kg/ set)
• Seated leg curl: (2) 56.5kg for 15,15 (1.25kg/ set)
• Leg extension: (2) 62.25kg x15, 61kg x13 (unchanged)
• Reverse hyperextension (smith machine): 42.5kg for 2 x15 (1.25kg/ set)

DAY FOUR (lower body + shoulders)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: (2) 65kg x15, 15 (unchanged)
• BB hip thrust: (2) 132.5kg x 13, 12 + (1) @ 110kg for 1+1/4 reps x13 ( 2.5kg for set 1&2)
• BB RDL: (2) 95kg x12 (unchanged, better tempo) - I do these on a platform for better ROM without hitting the deck. Will hold the weight on these: I can cont.’ to make progress via adjusting cadence for now
• DB BSS (contralateral hold): (2) 40kg for 2x15 ( 1 rep/ set) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7kg x15, 7kg x12 (unchanged)
• Uni-lateral pulldown (neutral grip): 26.25kg x14 (unchanged)
• Cable upright row: 28.75kg x9, 21.25kg x14 (1 rep for set 1)

View attachment 210665

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - really APPRECIATE the support for my log/ reviews/ code
https://sassypharma.is

That pose really shows off the side quad development!

Awesome stuff!

 

[LevButlerov]

Hi hello

Update: 7/4/2026

Today’s weight: 67.6kg - weekly average weight is getting close to 68kg now
BP: 102/63
FBG: 5.1
View attachment 210666

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

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

M1
View attachment 210667

M3
View attachment 210668

M4
View attachment 210669

M5
View attachment 210670

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

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PEDs
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

TRAINING
To assist with recovery, I trained four days last week. The extra rest day benefited me both physically & mentally. It can be hard going in to a training session when I don’t feel 100% recovered from the previous one, which happens occasionally when I’m in the later-half of a training block. So, my solution for the last little while has been to drop a training session whenever I feel it’s necessary. When you become a more advanced lifter, you can recruit a lot of motor units & achieve sufficient stimulus with less - so you begin to learn that training more frequently and with more volume doesn’t always yield better results.

DAY ONE (lower body)
(12G)

• Glute Drive Machine (Nautilus): (2) 145 x12, 10 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x12 ( 5kg/ set)
• DB BSS (contralateral hold): (2) 40kg for 15x2 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch (unchanged)
• DB RDL: 38.5kg DBs (2) for 15x2 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately (unchanged)
• Glute Reverse Hyperextension: (2) 45kg for 15x2 - using the smith machine ( 1.25kg/ set)
• Abduction Machine: 95kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: ‘17.25’ (weight unknown - stack is only numbered only) for 2x15

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

• Shoulder press machine: (2) 32.5kg x15, 13 ( 3.75kg for set 1)
• DB Lateral raise (seated): (2) 7kg for 15, 13 ( 1 rep/ set)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 32.5 x15, 32.5 x15, 30 x15 ( 2.5kg for set 3)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x12 (unchanged)
• Cable row (with ‘mag’ neutral grip attachment): (2) 55kg for 12x2 ( 2.5kg for set 1)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 112.5kg x12 ( 2 reps); 103kg x12 (unchanged)
• Uni-lateral lying hamstring curl: 23.75kg x12, 23.75 x11 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1 rep for set 2)
• Pendulum squat: (2) 37.5kg for 11, 10 (1.25kg/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 147.5kg for 2 x10 (1.25kg/ set)
• Seated leg curl: (2) 56.5kg for 15,15 (1.25kg/ set)
• Leg extension: (2) 62.25kg x15, 61kg x13 (unchanged)
• Reverse hyperextension (smith machine): 42.5kg for 2 x15 (1.25kg/ set)

DAY FOUR (lower body + shoulders)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: (2) 65kg x15, 15 (unchanged)
• BB hip thrust: (2) 132.5kg x 13, 12 + (1) @ 110kg for 1+1/4 reps x13 ( 2.5kg for set 1&2)
• BB RDL: (2) 95kg x12 (unchanged, better tempo) - I do these on a platform for better ROM without hitting the deck. Will hold the weight on these: I can cont.’ to make progress via adjusting cadence for now
• DB BSS (contralateral hold): (2) 40kg for 2x15 ( 1 rep/ set) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7kg x15, 7kg x12 (unchanged)
• Uni-lateral pulldown (neutral grip): 26.25kg x14 (unchanged)
• Cable upright row: 28.75kg x9, 21.25kg x14 (1 rep for set 1)

View attachment 210665

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - really APPRECIATE the support for my log/ reviews/ code
https://sassypharma.is

looking strong sister love the meal pics always beautiful and strong leg press almost 150kgs!!! EVO family support! @Alice_In_Ironland

 

[Alice_In_Ironland]

Im going to have to change tack and use 100mg superdrol to get ahead of you in shoulderpress. Go you. Thats probably my one real week point due to injuries over the years. Your strong in that session of lower body and shoulders. I almost want to try that session. I got no chance in matching some of those weights but would be fun to try.

Thank you I use a strap or a dowel to warm up my shoulders before I attempt it, but it’s probably my most variable exercise as far as performance goes. What moves smoothly one week can feel heavy the next. Hope you and your little one are doing OK

 

[Alice_In_Ironland]

looking strong sister love the meal pics always beautiful and strong leg press almost 150kgs!!! EVO family support! @Alice_In_Ironland

Thank you! I blew a blood vessel in my left eye attempting 147.5kg for 2x12 on the leg press yesterday at least I know the intensity is there!

 

[toddthelineman]

Hi hello

Update: 7/4/2026

Today’s weight: 67.6kg - weekly average weight is getting close to 68kg now
BP: 102/63
FBG: 5.1
View attachment 210666

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

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

M1
View attachment 210667

M3
View attachment 210668

M4
View attachment 210669

M5
View attachment 210670

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

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PEDs
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

TRAINING
To assist with recovery, I trained four days last week. The extra rest day benefited me both physically & mentally. It can be hard going in to a training session when I don’t feel 100% recovered from the previous one, which happens occasionally when I’m in the later-half of a training block. So, my solution for the last little while has been to drop a training session whenever I feel it’s necessary. When you become a more advanced lifter, you can recruit a lot of motor units & achieve sufficient stimulus with less - so you begin to learn that training more frequently and with more volume doesn’t always yield better results.

DAY ONE (lower body)
(12G)

• Glute Drive Machine (Nautilus): (2) 145 x12, 10 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x12 ( 5kg/ set)
• DB BSS (contralateral hold): (2) 40kg for 15x2 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch (unchanged)
• DB RDL: 38.5kg DBs (2) for 15x2 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately (unchanged)
• Glute Reverse Hyperextension: (2) 45kg for 15x2 - using the smith machine ( 1.25kg/ set)
• Abduction Machine: 95kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: ‘17.25’ (weight unknown - stack is only numbered only) for 2x15

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

• Shoulder press machine: (2) 32.5kg x15, 13 ( 3.75kg for set 1)
• DB Lateral raise (seated): (2) 7kg for 15, 13 ( 1 rep/ set)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 32.5 x15, 32.5 x15, 30 x15 ( 2.5kg for set 3)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x12 (unchanged)
• Cable row (with ‘mag’ neutral grip attachment): (2) 55kg for 12x2 ( 2.5kg for set 1)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 112.5kg x12 ( 2 reps); 103kg x12 (unchanged)
• Uni-lateral lying hamstring curl: 23.75kg x12, 23.75 x11 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1 rep for set 2)
• Pendulum squat: (2) 37.5kg for 11, 10 (1.25kg/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 147.5kg for 2 x10 (1.25kg/ set)
• Seated leg curl: (2) 56.5kg for 15,15 (1.25kg/ set)
• Leg extension: (2) 62.25kg x15, 61kg x13 (unchanged)
• Reverse hyperextension (smith machine): 42.5kg for 2 x15 (1.25kg/ set)

DAY FOUR (lower body + shoulders)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: (2) 65kg x15, 15 (unchanged)
• BB hip thrust: (2) 132.5kg x 13, 12 + (1) @ 110kg for 1+1/4 reps x13 ( 2.5kg for set 1&2)
• BB RDL: (2) 95kg x12 (unchanged, better tempo) - I do these on a platform for better ROM without hitting the deck. Will hold the weight on these: I can cont.’ to make progress via adjusting cadence for now
• DB BSS (contralateral hold): (2) 40kg for 2x15 ( 1 rep/ set) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7kg x15, 7kg x12 (unchanged)
• Uni-lateral pulldown (neutral grip): 26.25kg x14 (unchanged)
• Cable upright row: 28.75kg x9, 21.25kg x14 (1 rep for set 1)

View attachment 210665

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - really APPRECIATE the support for my log/ reviews/ code
https://sassypharma.is

Curious about the circle on your forearm? Is that a trick of the light?

 

[rizzlekdizzle]

Curious about the circle on your forearm? Is that a trick of the light?

likely the 'touch button' for mirror lighting

 

[toddthelineman]

likely the 'touch button' for mirror lighting

Ah. Fancy thing hahaha

 

[fingers86]

Thank you I use a strap or a dowel to warm up my shoulders before I attempt it, but it’s probably my most variable exercise as far as performance goes. What moves smoothly one week can feel heavy the next. Hope you and your little one are doing OK

Yeah hes ok at moment, just spent all day getting stickers changed over and baseline hearing checks. Next chemo on monday.

 

[Alice_In_Ironland]

Curious about the circle on your forearm? Is that a trick of the light?

It’s a little button on the gym bathroom mirror that lets you adjust the lighting

 

[LevButlerov]

Thank you! I blew a blood vessel in my left eye attempting 147.5kg for 2x12 on the leg press yesterday at least I know the intensity is there!

you are hardcore sister true EVO spirit @Alice_In_Ironland

 

[Alice_In_Ironland]

Hi hello

Update: 9/4/2026

Today’s weight: 67.2kg
BP: 110/62
FBG: 4.1

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

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

Fluid: 4.5-5L of water daily
Fibre: 35-40g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC, curicumin
3x @RGSX for HER caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PEDs
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL
@Sassy's Pharmaceuticals BPC157: 250mcg, daily (AM & PM)

PHYSIQUE UPDATE
Current look at my weekly average weight of 67.2kg & the first week of no HGH.
Pleased with these visuals: mid-section is still looking fairly tight

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - really APPRECIATE the support for my log/ reviews/ code
https://sassypharma.is

 

[toddthelineman]

Hi hello

Update: 9/4/2026

Today’s weight: 67.2kg
BP: 110/62
FBG: 4.1
View attachment 211671

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

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

Fluid: 4.5-5L of water daily
Fibre: 35-40g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC, curicumin
3x @RGSX for HER caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PEDs
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL
@Sassy's Pharmaceuticals BPC157: 250mcg, daily (AM & PM)

PHYSIQUE UPDATE
Current look at my weekly average weight of 67.2kg & the first week of no HGH.
Pleased with these visuals: mid-section is still looking fairly tight
View attachment 211673
View attachment 211674
View attachment 211675
BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - really APPRECIATE the support for my log/ reviews/ code
https://sassypharma.is

You look really strong and shapely

 

[Kopite67]

Hi hello

Update: 9/4/2026

Today’s weight: 67.2kg
BP: 110/62
FBG: 4.1
View attachment 211671

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

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

Fluid: 4.5-5L of water daily
Fibre: 35-40g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC, curicumin
3x @RGSX for HER caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PEDs
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL
@Sassy's Pharmaceuticals BPC157: 250mcg, daily (AM & PM)

PHYSIQUE UPDATE
Current look at my weekly average weight of 67.2kg & the first week of no HGH.
Pleased with these visuals: mid-section is still looking fairly tight
View attachment 211673
View attachment 211674
View attachment 211675
BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - really APPRECIATE the support for my log/ reviews/ code
https://sassypharma.is

Not sure your mid section can get any tighter Alice. Looking fantastic as usual. To be able to maintain 67.5 average with over 3000 cals shows the degree of ancillary work you are doing to facilitate this.

 

[Sheshredz]

Hi hello

Update: 9/4/2026

Today’s weight: 67.2kg
BP: 110/62
FBG: 4.1
View attachment 211671

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

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

Fluid: 4.5-5L of water daily
Fibre: 35-40g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC, curicumin
3x @RGSX for HER caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PEDs
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL
@Sassy's Pharmaceuticals BPC157: 250mcg, daily (AM & PM)

PHYSIQUE UPDATE
Current look at my weekly average weight of 67.2kg & the first week of no HGH.
Pleased with these visuals: mid-section is still looking fairly tight
View attachment 211673
View attachment 211674
View attachment 211675
BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - really APPRECIATE the support for my log/ reviews/ code
https://sassypharma.is

Your upper back is noticably bigger. You look very muscular!

 

[LevButlerov]

Hi hello

Update: 9/4/2026

Today’s weight: 67.2kg
BP: 110/62
FBG: 4.1
View attachment 211671

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

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

Fluid: 4.5-5L of water daily
Fibre: 35-40g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC, curicumin
3x @RGSX for HER caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PEDs
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL
@Sassy's Pharmaceuticals BPC157: 250mcg, daily (AM & PM)

PHYSIQUE UPDATE
Current look at my weekly average weight of 67.2kg & the first week of no HGH.
Pleased with these visuals: mid-section is still looking fairly tight
View attachment 211673
View attachment 211674
View attachment 211675
BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - really APPRECIATE the support for my log/ reviews/ code
https://sassypharma.is

looking good sister keeping the hardness on @Alice_In_Ironland

 

[Alice_In_Ironland]

Hi hello

Update: 14/4/2026

Today’s weight: 67.2kg
BP: 104/66
FBG: 4.7

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

INPUT
My weight has once again stabilised this week - so food has increased
Training Day Calories: 3400 (535 C/ 180 P/ 60 F)
previously: 3300 (500 C/ 180 P/ 60 F)

Non-training day Calories: 3005 (425 C/ 180 P/ 65F)
previously: 2905 (400 C/ 180 P/ 65F)

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

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC, curicumin
3x @RGSX for HER caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PEDS
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL
@Sassy's Pharmaceuticals:
BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine (Nautilus): (2) 150 x11, 145x 12 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x12 ( 5kg for set 1)
• DB BSS (contralateral hold): (2) 42.5kg for 15, 12 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( 2.5kg/ set)
• DB RDL: 40kg DBs (2) for 15, 12 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately ( 3kg/ set)
• Glute Reverse Hyperextension: (2) 45kg for 13x2 - using the smith machine ( 1 rep/ set)
• Abduction Machine: 95kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute cable Kickback: (2) 17.5kg for 15, 15 - using a plate to elevate non-working leg to improve ROM

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

• Shoulder press machine: (2) 35kg x12, 32.5kg x11 ( 2.5kg for set 1)
• DB Lateral raise (seated): (2) 7kg for 15, 14 ( 1 rep for set 2)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 35 x15, 35 x15, 30 x15 ( 2.5kg for sets 1&2)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x12 (unchanged)
• Cable row (with ‘mag’ neutral grip attachment): (2) 55kg for 13, 12 ( 1 rep for set 1)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 113.75kg x10 ( 1.25kg); 103kg x12 (unchanged)
• Uni-lateral lying hamstring curl: 23.75kg x12, 23.75 x12 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1 rep for set 2)
• Pendulum squat: (2) 37.5kg for 12, 11 (1 rep/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 147.5kg for 2 x12 (2 reps/ set)
• Seated leg curl: (2) 57.5kg for 13,13 (1.25kg/ set)
• Leg extension: (2) 62.25kg x15, 61kg x13 (unchanged)
• Reverse hyperextension (smith machine): 43.75kg for 15,13 (1.25kg/ set)

DAY FOUR (lower body + shoulders)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: (2) 65kg x15, 15 (unchanged)
• BB hip thrust: (2) 135kg x13,13 + (1) @ 110kg for 1+1/4 reps x12 ( 2.5kg for set 1&2)
• BB RDL: (2) 95kg x12, 100kg x10 (hit a lifetime PR of 100kg, how good!) - I do these on a platform for better ROM without hitting the deck
• DB BSS (contralateral hold): (2) 40kg for 2x15 ( 1 rep/ set) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7.5kg x15, 7kg x12 ( .5kg for set 1)
• Uni-lateral pulldown (neutral grip): 26.25kg x15 ( 1 rep)
• Cable upright row: 28.75kg x10, 21.25kg x15 (1 rep/ set)

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

• Lying Hamstring Curl: (2) 51kg x 15, 14 ( 1 rep/ set)
• Leg Extension: (2) 63.5kgx 13, 13 ( 1 rep/ set)
• Glute Hypertension: (2) 32.5kg DB for 2 sets of 15 ( 2 reps/ set)
• DB Walking Lunges: (2) 25kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (reverse hack machine): (2) 112.5kg for 2 sets of 15 (unchanged)
• Preacher Curl Machine: (3) 17.5kg for 12, 12, 10kg for 1 set of 15 ( 2 reps for sets 1&2)
• Close-grip Smith Machine Bench: (2) 32.5kg for 2 sets of 12 ( 2 reps/ set)

PHYSIQUE UPDATE
Growing like a weed
Pleased with these visuals: mid-section is still looking fairly tight too, esp. with HGH being out for two weeks now

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - really APPRECIATE the support for my log/ reviews/ code
https://sassypharma.is

 

[Sheshredz]

Damn girl.

You are MUTATING in the best way possible!

 

[Kopite67]

Hi hello

Update: 14/4/2026

Today’s weight: 67.2kg
BP: 104/66
FBG: 4.7
View attachment 214818

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

INPUT
My weight has once again stabilised this week - so food has increased
Training Day Calories: 3400 (535 C/ 180 P/ 60 F)
previously: 3300 (500 C/ 180 P/ 60 F)

Non-training day Calories: 3005 (425 C/ 180 P/ 65F)
previously: 2905 (400 C/ 180 P/ 65F)

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

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC, curicumin
3x @RGSX for HER caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PEDS
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL
@Sassy's Pharmaceuticals:
BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine (Nautilus): (2) 150 x11, 145x 12 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x12 ( 5kg for set 1)
• DB BSS (contralateral hold): (2) 42.5kg for 15, 12 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( 2.5kg/ set)
• DB RDL: 40kg DBs (2) for 15, 12 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately ( 3kg/ set)
• Glute Reverse Hyperextension: (2) 45kg for 13x2 - using the smith machine ( 1 rep/ set)
• Abduction Machine: 95kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute cable Kickback: (2) 17.5kg for 15, 15 - using a plate to elevate non-working leg to improve ROM

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

• Shoulder press machine: (2) 35kg x12, 32.5kg x11 ( 2.5kg for set 1)
• DB Lateral raise (seated): (2) 7kg for 15, 14 ( 1 rep for set 2)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 35 x15, 35 x15, 30 x15 ( 2.5kg for sets 1&2)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x12 (unchanged)
• Cable row (with ‘mag’ neutral grip attachment): (2) 55kg for 13, 12 ( 1 rep for set 1)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 113.75kg x10 ( 1.25kg); 103kg x12 (unchanged)
• Uni-lateral lying hamstring curl: 23.75kg x12, 23.75 x12 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1 rep for set 2)
• Pendulum squat: (2) 37.5kg for 12, 11 (1 rep/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 147.5kg for 2 x12 (2 reps/ set)
• Seated leg curl: (2) 57.5kg for 13,13 (1.25kg/ set)
• Leg extension: (2) 62.25kg x15, 61kg x13 (unchanged)
• Reverse hyperextension (smith machine): 43.75kg for 15,13 (1.25kg/ set)

DAY FOUR (lower body + shoulders)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: (2) 65kg x15, 15 (unchanged)
• BB hip thrust: (2) 135kg x13,13 + (1) @ 110kg for 1+1/4 reps x12 ( 2.5kg for set 1&2)
• BB RDL: (2) 95kg x12, 100kg x10 (hit a lifetime PR of 100kg, how good!) - I do these on a platform for better ROM without hitting the deck
• DB BSS (contralateral hold): (2) 40kg for 2x15 ( 1 rep/ set) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7.5kg x15, 7kg x12 ( .5kg for set 1)
• Uni-lateral pulldown (neutral grip): 26.25kg x15 ( 1 rep)
• Cable upright row: 28.75kg x10, 21.25kg x15 (1 rep/ set)

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

• Lying Hamstring Curl: (2) 51kg x 15, 14 ( 1 rep/ set)
• Leg Extension: (2) 63.5kgx 13, 13 ( 1 rep/ set)
• Glute Hypertension: (2) 32.5kg DB for 2 sets of 15 ( 2 reps/ set)
• DB Walking Lunges: (2) 25kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (reverse hack machine): (2) 112.5kg for 2 sets of 15 (unchanged)
• Preacher Curl Machine: (3) 17.5kg for 12, 12, 10kg for 1 set of 15 ( 2 reps for sets 1&2)
• Close-grip Smith Machine Bench: (2) 32.5kg for 2 sets of 12 ( 2 reps/ set)

PHYSIQUE UPDATE
Growing like a weed
Pleased with these visuals: mid-section is still looking fairly tight too, esp. with HGH being out for two weeks now
View attachment 214815
View attachment 214816
View attachment 214817

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - really APPRECIATE the support for my log/ reviews/ code
https://sassypharma.is

Really rocking along now sister. Across the board increases in the gym and physically changing bi-weekly. Unbelievable progress.

 

[LevButlerov]

Hi hello

Update: 14/4/2026

Today’s weight: 67.2kg
BP: 104/66
FBG: 4.7
View attachment 214818

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

INPUT
My weight has once again stabilised this week - so food has increased
Training Day Calories: 3400 (535 C/ 180 P/ 60 F)
previously: 3300 (500 C/ 180 P/ 60 F)

Non-training day Calories: 3005 (425 C/ 180 P/ 65F)
previously: 2905 (400 C/ 180 P/ 65F)

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

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC, curicumin
3x @RGSX for HER caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PEDS
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL
@Sassy's Pharmaceuticals:
BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine (Nautilus): (2) 150 x11, 145x 12 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x12 ( 5kg for set 1)
• DB BSS (contralateral hold): (2) 42.5kg for 15, 12 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( 2.5kg/ set)
• DB RDL: 40kg DBs (2) for 15, 12 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately ( 3kg/ set)
• Glute Reverse Hyperextension: (2) 45kg for 13x2 - using the smith machine ( 1 rep/ set)
• Abduction Machine: 95kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute cable Kickback: (2) 17.5kg for 15, 15 - using a plate to elevate non-working leg to improve ROM

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

• Shoulder press machine: (2) 35kg x12, 32.5kg x11 ( 2.5kg for set 1)
• DB Lateral raise (seated): (2) 7kg for 15, 14 ( 1 rep for set 2)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 35 x15, 35 x15, 30 x15 ( 2.5kg for sets 1&2)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x12 (unchanged)
• Cable row (with ‘mag’ neutral grip attachment): (2) 55kg for 13, 12 ( 1 rep for set 1)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 113.75kg x10 ( 1.25kg); 103kg x12 (unchanged)
• Uni-lateral lying hamstring curl: 23.75kg x12, 23.75 x12 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1 rep for set 2)
• Pendulum squat: (2) 37.5kg for 12, 11 (1 rep/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 147.5kg for 2 x12 (2 reps/ set)
• Seated leg curl: (2) 57.5kg for 13,13 (1.25kg/ set)
• Leg extension: (2) 62.25kg x15, 61kg x13 (unchanged)
• Reverse hyperextension (smith machine): 43.75kg for 15,13 (1.25kg/ set)

DAY FOUR (lower body + shoulders)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: (2) 65kg x15, 15 (unchanged)
• BB hip thrust: (2) 135kg x13,13 + (1) @ 110kg for 1+1/4 reps x12 ( 2.5kg for set 1&2)
• BB RDL: (2) 95kg x12, 100kg x10 (hit a lifetime PR of 100kg, how good!) - I do these on a platform for better ROM without hitting the deck
• DB BSS (contralateral hold): (2) 40kg for 2x15 ( 1 rep/ set) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7.5kg x15, 7kg x12 ( .5kg for set 1)
• Uni-lateral pulldown (neutral grip): 26.25kg x15 ( 1 rep)
• Cable upright row: 28.75kg x10, 21.25kg x15 (1 rep/ set)

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

• Lying Hamstring Curl: (2) 51kg x 15, 14 ( 1 rep/ set)
• Leg Extension: (2) 63.5kgx 13, 13 ( 1 rep/ set)
• Glute Hypertension: (2) 32.5kg DB for 2 sets of 15 ( 2 reps/ set)
• DB Walking Lunges: (2) 25kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (reverse hack machine): (2) 112.5kg for 2 sets of 15 (unchanged)
• Preacher Curl Machine: (3) 17.5kg for 12, 12, 10kg for 1 set of 15 ( 2 reps for sets 1&2)
• Close-grip Smith Machine Bench: (2) 32.5kg for 2 sets of 12 ( 2 reps/ set)

PHYSIQUE UPDATE
Growing like a weed
Pleased with these visuals: mid-section is still looking fairly tight too, esp. with HGH being out for two weeks now
View attachment 214815
View attachment 214816
View attachment 214817

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - really APPRECIATE the support for my log/ reviews/ code
https://sassypharma.is

looking good sister really making the gains love your progress @Alice_In_Ironland good BG levels and strong glutes

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

 

[Grumpy]

Looking great can see the definition in your shoulders and back

 

[rizzlekdizzle]

looking elite!

 

[waggat]

Hi hello

Update: 14/4/2026

Today’s weight: 67.2kg
BP: 104/66
FBG: 4.7
View attachment 214818

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

INPUT
My weight has once again stabilised this week - so food has increased
Training Day Calories: 3400 (535 C/ 180 P/ 60 F)
previously: 3300 (500 C/ 180 P/ 60 F)

Non-training day Calories: 3005 (425 C/ 180 P/ 65F)
previously: 2905 (400 C/ 180 P/ 65F)

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

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC, curicumin
3x @RGSX for HER caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PEDS
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL
@Sassy's Pharmaceuticals:
BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine (Nautilus): (2) 150 x11, 145x 12 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x12 ( 5kg for set 1)
• DB BSS (contralateral hold): (2) 42.5kg for 15, 12 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( 2.5kg/ set)
• DB RDL: 40kg DBs (2) for 15, 12 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately ( 3kg/ set)
• Glute Reverse Hyperextension: (2) 45kg for 13x2 - using the smith machine ( 1 rep/ set)
• Abduction Machine: 95kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute cable Kickback: (2) 17.5kg for 15, 15 - using a plate to elevate non-working leg to improve ROM

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

• Shoulder press machine: (2) 35kg x12, 32.5kg x11 ( 2.5kg for set 1)
• DB Lateral raise (seated): (2) 7kg for 15, 14 ( 1 rep for set 2)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 35 x15, 35 x15, 30 x15 ( 2.5kg for sets 1&2)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x12 (unchanged)
• Cable row (with ‘mag’ neutral grip attachment): (2) 55kg for 13, 12 ( 1 rep for set 1)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 113.75kg x10 ( 1.25kg); 103kg x12 (unchanged)
• Uni-lateral lying hamstring curl: 23.75kg x12, 23.75 x12 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1 rep for set 2)
• Pendulum squat: (2) 37.5kg for 12, 11 (1 rep/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 147.5kg for 2 x12 (2 reps/ set)
• Seated leg curl: (2) 57.5kg for 13,13 (1.25kg/ set)
• Leg extension: (2) 62.25kg x15, 61kg x13 (unchanged)
• Reverse hyperextension (smith machine): 43.75kg for 15,13 (1.25kg/ set)

DAY FOUR (lower body + shoulders)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: (2) 65kg x15, 15 (unchanged)
• BB hip thrust: (2) 135kg x13,13 + (1) @ 110kg for 1+1/4 reps x12 ( 2.5kg for set 1&2)
• BB RDL: (2) 95kg x12, 100kg x10 (hit a lifetime PR of 100kg, how good!) - I do these on a platform for better ROM without hitting the deck
• DB BSS (contralateral hold): (2) 40kg for 2x15 ( 1 rep/ set) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7.5kg x15, 7kg x12 ( .5kg for set 1)
• Uni-lateral pulldown (neutral grip): 26.25kg x15 ( 1 rep)
• Cable upright row: 28.75kg x10, 21.25kg x15 (1 rep/ set)

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

• Lying Hamstring Curl: (2) 51kg x 15, 14 ( 1 rep/ set)
• Leg Extension: (2) 63.5kgx 13, 13 ( 1 rep/ set)
• Glute Hypertension: (2) 32.5kg DB for 2 sets of 15 ( 2 reps/ set)
• DB Walking Lunges: (2) 25kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (reverse hack machine): (2) 112.5kg for 2 sets of 15 (unchanged)
• Preacher Curl Machine: (3) 17.5kg for 12, 12, 10kg for 1 set of 15 ( 2 reps for sets 1&2)
• Close-grip Smith Machine Bench: (2) 32.5kg for 2 sets of 12 ( 2 reps/ set)

PHYSIQUE UPDATE
Growing like a weed
Pleased with these visuals: mid-section is still looking fairly tight too, esp. with HGH being out for two weeks now
View attachment 214815
View attachment 214816
View attachment 214817

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - really APPRECIATE the support for my log/ reviews/ code
https://sassypharma.is

Some really good looking workouts there with good progress as well. Four days per week with lower body stuff is pretty hardcore. Means you are backing up at least once (I think I mentioned something similar before).

 

[Yuri]

Hi hello

Update: 14/4/2026

Today’s weight: 67.2kg
BP: 104/66
FBG: 4.7
View attachment 214818

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

INPUT
My weight has once again stabilised this week - so food has increased
Training Day Calories: 3400 (535 C/ 180 P/ 60 F)
previously: 3300 (500 C/ 180 P/ 60 F)

Non-training day Calories: 3005 (425 C/ 180 P/ 65F)
previously: 2905 (400 C/ 180 P/ 65F)

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

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC, curicumin
3x @RGSX for HER caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PEDS
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL
@Sassy's Pharmaceuticals:
BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine (Nautilus): (2) 150 x11, 145x 12 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x12 ( 5kg for set 1)
• DB BSS (contralateral hold): (2) 42.5kg for 15, 12 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( 2.5kg/ set)
• DB RDL: 40kg DBs (2) for 15, 12 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately ( 3kg/ set)
• Glute Reverse Hyperextension: (2) 45kg for 13x2 - using the smith machine ( 1 rep/ set)
• Abduction Machine: 95kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute cable Kickback: (2) 17.5kg for 15, 15 - using a plate to elevate non-working leg to improve ROM

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

• Shoulder press machine: (2) 35kg x12, 32.5kg x11 ( 2.5kg for set 1)
• DB Lateral raise (seated): (2) 7kg for 15, 14 ( 1 rep for set 2)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 35 x15, 35 x15, 30 x15 ( 2.5kg for sets 1&2)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x12 (unchanged)
• Cable row (with ‘mag’ neutral grip attachment): (2) 55kg for 13, 12 ( 1 rep for set 1)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 113.75kg x10 ( 1.25kg); 103kg x12 (unchanged)
• Uni-lateral lying hamstring curl: 23.75kg x12, 23.75 x12 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1 rep for set 2)
• Pendulum squat: (2) 37.5kg for 12, 11 (1 rep/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 147.5kg for 2 x12 (2 reps/ set)
• Seated leg curl: (2) 57.5kg for 13,13 (1.25kg/ set)
• Leg extension: (2) 62.25kg x15, 61kg x13 (unchanged)
• Reverse hyperextension (smith machine): 43.75kg for 15,13 (1.25kg/ set)

DAY FOUR (lower body + shoulders)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: (2) 65kg x15, 15 (unchanged)
• BB hip thrust: (2) 135kg x13,13 + (1) @ 110kg for 1+1/4 reps x12 ( 2.5kg for set 1&2)
• BB RDL: (2) 95kg x12, 100kg x10 (hit a lifetime PR of 100kg, how good!) - I do these on a platform for better ROM without hitting the deck
• DB BSS (contralateral hold): (2) 40kg for 2x15 ( 1 rep/ set) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7.5kg x15, 7kg x12 ( .5kg for set 1)
• Uni-lateral pulldown (neutral grip): 26.25kg x15 ( 1 rep)
• Cable upright row: 28.75kg x10, 21.25kg x15 (1 rep/ set)

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

• Lying Hamstring Curl: (2) 51kg x 15, 14 ( 1 rep/ set)
• Leg Extension: (2) 63.5kgx 13, 13 ( 1 rep/ set)
• Glute Hypertension: (2) 32.5kg DB for 2 sets of 15 ( 2 reps/ set)
• DB Walking Lunges: (2) 25kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (reverse hack machine): (2) 112.5kg for 2 sets of 15 (unchanged)
• Preacher Curl Machine: (3) 17.5kg for 12, 12, 10kg for 1 set of 15 ( 2 reps for sets 1&2)
• Close-grip Smith Machine Bench: (2) 32.5kg for 2 sets of 12 ( 2 reps/ set)

PHYSIQUE UPDATE
Growing like a weed
Pleased with these visuals: mid-section is still looking fairly tight too, esp. with HGH being out for two weeks now
View attachment 214815
View attachment 214816
View attachment 214817

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - really APPRECIATE the support for my log/ reviews/ code
https://sassypharma.is

Amazing effort as always, and the structure of you logs are really amazing - helps to see clear layout and updates, sensational sis

 

[Pigsy]

A very nicely put together 67.2kg

 

[HarleyGuy]

Hi hello

Update: 14/4/2026

Today’s weight: 67.2kg
BP: 104/66
FBG: 4.7
View attachment 214818

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

INPUT
My weight has once again stabilised this week - so food has increased
Training Day Calories: 3400 (535 C/ 180 P/ 60 F)
previously: 3300 (500 C/ 180 P/ 60 F)

Non-training day Calories: 3005 (425 C/ 180 P/ 65F)
previously: 2905 (400 C/ 180 P/ 65F)

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

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC, curicumin
3x @RGSX for HER caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PEDS
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL
@Sassy's Pharmaceuticals:
BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine (Nautilus): (2) 150 x11, 145x 12 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x12 ( 5kg for set 1)
• DB BSS (contralateral hold): (2) 42.5kg for 15, 12 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( 2.5kg/ set)
• DB RDL: 40kg DBs (2) for 15, 12 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately ( 3kg/ set)
• Glute Reverse Hyperextension: (2) 45kg for 13x2 - using the smith machine ( 1 rep/ set)
• Abduction Machine: 95kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute cable Kickback: (2) 17.5kg for 15, 15 - using a plate to elevate non-working leg to improve ROM

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

• Shoulder press machine: (2) 35kg x12, 32.5kg x11 ( 2.5kg for set 1)
• DB Lateral raise (seated): (2) 7kg for 15, 14 ( 1 rep for set 2)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 35 x15, 35 x15, 30 x15 ( 2.5kg for sets 1&2)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x12 (unchanged)
• Cable row (with ‘mag’ neutral grip attachment): (2) 55kg for 13, 12 ( 1 rep for set 1)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 113.75kg x10 ( 1.25kg); 103kg x12 (unchanged)
• Uni-lateral lying hamstring curl: 23.75kg x12, 23.75 x12 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1 rep for set 2)
• Pendulum squat: (2) 37.5kg for 12, 11 (1 rep/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 147.5kg for 2 x12 (2 reps/ set)
• Seated leg curl: (2) 57.5kg for 13,13 (1.25kg/ set)
• Leg extension: (2) 62.25kg x15, 61kg x13 (unchanged)
• Reverse hyperextension (smith machine): 43.75kg for 15,13 (1.25kg/ set)

DAY FOUR (lower body + shoulders)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: (2) 65kg x15, 15 (unchanged)
• BB hip thrust: (2) 135kg x13,13 + (1) @ 110kg for 1+1/4 reps x12 ( 2.5kg for set 1&2)
• BB RDL: (2) 95kg x12, 100kg x10 (hit a lifetime PR of 100kg, how good!) - I do these on a platform for better ROM without hitting the deck
• DB BSS (contralateral hold): (2) 40kg for 2x15 ( 1 rep/ set) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7.5kg x15, 7kg x12 ( .5kg for set 1)
• Uni-lateral pulldown (neutral grip): 26.25kg x15 ( 1 rep)
• Cable upright row: 28.75kg x10, 21.25kg x15 (1 rep/ set)

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

• Lying Hamstring Curl: (2) 51kg x 15, 14 ( 1 rep/ set)
• Leg Extension: (2) 63.5kgx 13, 13 ( 1 rep/ set)
• Glute Hypertension: (2) 32.5kg DB for 2 sets of 15 ( 2 reps/ set)
• DB Walking Lunges: (2) 25kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (reverse hack machine): (2) 112.5kg for 2 sets of 15 (unchanged)
• Preacher Curl Machine: (3) 17.5kg for 12, 12, 10kg for 1 set of 15 ( 2 reps for sets 1&2)
• Close-grip Smith Machine Bench: (2) 32.5kg for 2 sets of 12 ( 2 reps/ set)

PHYSIQUE UPDATE
Growing like a weed
Pleased with these visuals: mid-section is still looking fairly tight too, esp. with HGH being out for two weeks now
View attachment 214815
View attachment 214816
View attachment 214817

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - really APPRECIATE the support for my log/ reviews/ code
https://sassypharma.is

Your updates are really detailed and I love the amount of work you put into them. Everything is really improving.
You glutes, quads and calves are really noticeably progressing especially your calves wow.

Abduction Machine: 95kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)

Great detail in explaining how you're hitting the upper glute for that last burn on the final set!

 

[Demon_throne]

Hip abduction machine: 113.75kg x10

Soon to be rushing coconuts fresh in the gym for that intra hydration at this rate!!!!

Love your work sis.

Impressive numbers like always

 

[Alice_In_Ironland]

Really rocking along now sister. Across the board increases in the gym and physically changing bi-weekly. Unbelievable progress.

Thank you

 

[Alice_In_Ironland]

looking good sister really making the gains love your progress @Alice_In_Ironland good BG levels and strong glutes

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

Thank you @LevButlerov pleased with how I’m managing BG with carbs being so high!

 

[Alice_In_Ironland]

Looking great can see the definition in your shoulders and back

Thank you! Back is currently growing quite rapidly without many sets per week which is nice

 

[Alice_In_Ironland]

Some really good looking workouts there with good progress as well. Four days per week with lower body stuff is pretty hardcore. Means you are backing up at least once (I think I mentioned something similar before).

Thank you! Currently days 4&5 are back-to-back. It’s OK for now, I’ll re-asses once AAS is removed and possibly move back to 4 days, or a 5/4 day alternating week schedule depending on how my recovery is

 

[Alice_In_Ironland]

Amazing effort as always, and the structure of you logs are really amazing - helps to see clear layout and updates, sensational sis

Thank you

 

[Alice_In_Ironland]

A very nicely put together 67.2kg

Thank you! We will see what closer to 70kg brings

 

[Alice_In_Ironland]

Your updates are really detailed and I love the amount of work you put into them. Everything is really improving.
You glutes, quads and calves are really noticeably progressing especially your calves wow.


Great detail in explaining how you're hitting the upper glute for that last burn on the final set!

Thank you! I never include my calf training & ab training, but I am doing 9 sets a week for calves. Definitely makes a difference!

 

[Alice_In_Ironland]

Soon to be rushing coconuts fresh in the gym for that intra hydration at this rate!!!!

Love your work sis.

Impressive numbers like always

Thank you bro

 

[LevButlerov]

Thank you @LevButlerov pleased with how I’m managing BG with carbs being so high!

you have good insulin sensitivity @Alice_In_Ironland

 

[Alice_In_Ironland]

you have good insulin sensitivity @Alice_In_Ironland

Thanks @LevButlerov I’ll share some of my updated meals soon

 

[LevButlerov]

Thanks @LevButlerov I’ll share some of my updated meals soon

awesome sister thanks @Alice_In_Ironland

 

[Alice_In_Ironland]

Hello

Update: 20/4/2026

Today’s weight: 68kg
BP: 110/67
FBG: 4.7

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

INPUT
Training Day Calories: 3400 (535 C/ 180 P/ 60 F)

Non-training day Calories: 3005 (425 C/ 180 P/ 65F)

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

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDS
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL

@Sassy's Pharmaceuticals BPC157: 250mcg, daily (AM & PM)
TB500 2mg (Mon & Thurs)

TRAINING
DAY ONE (lower body)
(12G)

• BB Hip Thrust: (2) 135 x14, 135x 13 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x12 - moved back to BB 2x per week. I just can’t match the glute engagement & TUT I feel using the barbell with any machine
• DB BSS (contralateral hold): (2) 42.5kg for 15, 13 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( rep for set 2)
• DB RDL: 40kg DBs (2) for 15, 13 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately ( 1 rep for set 2)
• Glute Reverse Hyperextension: (2) 45kg x15, 13 - using the smith machine ( 2 reps for set 1)
• Abduction Machine: 96kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med ( 1kg/ set)
• Glute cable Kickback: (2) 17.5kg for 15, 15 - using a plate to elevate non-working leg to improve ROM (unchanged)

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

• Shoulder press machine: (2) 35kg x13, 32.5kg x12 ( 1 rep/ set)
• DB Lateral raise (seated): (2) 7kg for 15, 15 ( 1 rep for set 2)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 37.5kg x15, 37.5kg x15, 30 x15 ( 2.5kg for sets 1&2)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x13 ( 1 rep/ set)
• Cable row (with ‘mag’ neutral grip attachment): (2) 55kg for 14, 11 ( 1 rep for set 1)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 113.75kg x12 ( 2 reps); 105.5kg x12 ( 2.5kg)
• Uni-lateral lying hamstring curl: 25kg x12, 25kg x12 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1.25kg/ set)
• Pendulum squat: (2) 37.5kg for 13, 12 (1 rep/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: (2) 150kg for 2x10 (2.5kg/ set)
• Seated leg curl: (2) 57.5kg for 13,13 (unchanged)
• Leg extension: (2) 62.25kg x15, 61kg x14 ( 1 reps for set 2)
• Reverse hyperextension (smith machine): 43.75kg for 15, 14 (1 rep for set 2)

DAY FOUR (lower body + shoulders)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: (2) 65kg x15, 15 (unchanged)
• BB hip thrust: (2) 137.5 x 13, 13 + (1) @ 110kg for 1+1/4 reps x12 ( 2.5kg for set 1&2)
• BB RDL: (2) 100kg x12, 12 - I do these on a platform for better ROM without hitting the deck ( 2.5kg for set 2, & 2 reps/ set)
• DB BSS (contralateral hold): (2) 40kg for 2x15 (unchanged) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7.5kg x15, 13 ( .5kg for set 2)
• Uni-lateral pulldown (neutral grip): 27.5kg x15 ( 1.25kg)
• Cable upright row: 28.75kg x11, 21.25kg x15 (1 rep for set 1)

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

• Lying Hamstring Curl: (2) 53kg x 13, 13( 2kg/ set)
• Leg Extension: (2) 63.5kgx 14, 14 ( 1 rep/ set)
• Glute Hyperextension: (2) 30kg for 2 sets of 15 (unchanged)
• (2) 30kg for 2 sets of 15 (unchanged)
• DB Walking Lunges: (2) 25kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (reverse hack machine): (2) 115kg for 2 sets of 15 (unchanged)
• Preacher Curl Machine: (3) 17.5kg for 12, 12, 12.5kg for 1 set of 15 ( 2.5kg for set 3)
• Close-grip Smith Machine Bench: (2) 35kg for 2 sets of 12 ( 2.5kg/ set)

NUTRITION - FDoE (Training Day)
Here’s what 3400 calories look like… I could eat more

M1: 50g oats, 70g COR, 25g berries, 50g kefir yogurt, 1 egg, 50g egg whites, 25g WPI, 5g ghee butter, Ceylon cinnamon, 1g salt

I love ghee butter on everything. Super tasty & contains omega-3 & short- and medium-chain fatty acids, as well as fat-soluble vitamins (A, D, E & K).

I get all of my dietary fats from animal-based sources, with occasional small amounts from nuts & olive oil: my lipids always look good - even on cycle
Granted, these are just my thoughts & opinions - I’m not suggesting that anyone do the same.

M2 (pre training): 150g sweet potato, 150g raw weight low-gi rice + 1 scoop Premium Supps Night Warrior Pre-workout

Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g taurine, 3g salt, 3g lite salt

M3 (post-WO, eaten at the gym): 125g CoR, 50g fruit, 25g WPI

M4: 75g low-GI white rice, 50g whole grains, 110g lean beef, 100g cucumber, 5g ghee, 1g salt

I add a TBSP of bone broth to my rice cooker prior to cooking (which I don’t include in my nutrition tracking). Super delicious when you top it with ghee & flaky sea salt.

M5: 250g green beans, 50g spinach, 65g salmon, 5g ghee, 1g salt

M6: 250g full-fat goat milk yogurt, 5g collagen protein, 10g WPI, 10g 90% dark chocolate, 30g fruit

RECOVERY
Did red light therapy on Sunday. A place not far from me has a red light bed good for skin, reducing inflammation & assisting muscle recovery

Starting to fill in the gaps

BACKED by the best
@RGSX

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

 

[MarkNV]

Hello

Update: 20/4/2026

Today’s weight: 68kg
BP: 110/67
FBG: 4.7

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

INPUT
Training Day Calories: 3400 (535 C/ 180 P/ 60 F)

Non-training day Calories: 3005 (425 C/ 180 P/ 65F)

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

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDS
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL

@Sassy's Pharmaceuticals BPC157: 250mcg, daily (AM & PM)
TB500 2mg (Mon & Thurs)

TRAINING
DAY ONE (lower body)
(12G)

• BB Hip Thrust: (2) 135 x14, 135x 13 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x12 - moved back to BB 2x per week. I just can’t match the glute engagement & TUT I feel using the barbell with any machine
• DB BSS (contralateral hold): (2) 42.5kg for 15, 13 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( rep for set 2)
• DB RDL: 40kg DBs (2) for 15, 13 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately ( 1 rep for set 2)
• Glute Reverse Hyperextension: (2) 45kg x15, 13 - using the smith machine ( 2 reps for set 1)
• Abduction Machine: 96kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med ( 1kg/ set)
• Glute cable Kickback: (2) 17.5kg for 15, 15 - using a plate to elevate non-working leg to improve ROM (unchanged)

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

• Shoulder press machine: (2) 35kg x13, 32.5kg x12 ( 1 rep/ set)
• DB Lateral raise (seated): (2) 7kg for 15, 15 ( 1 rep for set 2)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 37.5kg x15, 37.5kg x15, 30 x15 ( 2.5kg for sets 1&2)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x13 ( 1 rep/ set)
• Cable row (with ‘mag’ neutral grip attachment): (2) 55kg for 14, 11 ( 1 rep for set 1)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 113.75kg x12 ( 2 reps); 105.5kg x12 ( 2.5kg)
• Uni-lateral lying hamstring curl: 25kg x12, 25kg x12 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1.25kg/ set)
• Pendulum squat: (2) 37.5kg for 13, 12 (1 rep/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: (2) 150kg for 2x10 (2.5kg/ set)
• Seated leg curl: (2) 57.5kg for 13,13 (unchanged)
• Leg extension: (2) 62.25kg x15, 61kg x14 ( 1 reps for set 2)
• Reverse hyperextension (smith machine): 43.75kg for 15, 14 (1 rep for set 2)

DAY FOUR (lower body + shoulders)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: (2) 65kg x15, 15 (unchanged)
• BB hip thrust: (2) 137.5 x 13, 13 + (1) @ 110kg for 1+1/4 reps x12 ( 2.5kg for set 1&2)
• BB RDL: (2) 100kg x12, 12 - I do these on a platform for better ROM without hitting the deck ( 2.5kg for set 2, & 2 reps/ set)
• DB BSS (contralateral hold): (2) 40kg for 2x15 (unchanged) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7.5kg x15, 13 ( .5kg for set 2)
• Uni-lateral pulldown (neutral grip): 27.5kg x15 ( 1.25kg)
• Cable upright row: 28.75kg x11, 21.25kg x15 (1 rep for set 1)

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

• Lying Hamstring Curl: (2) 53kg x 13, 13( 2kg/ set)
• Leg Extension: (2) 63.5kgx 14, 14 ( 1 rep/ set)
• Glute Hyperextension: (2) 30kg for 2 sets of 15 (unchanged)
• (2) 30kg for 2 sets of 15 (unchanged)
• DB Walking Lunges: (2) 25kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (reverse hack machine): (2) 115kg for 2 sets of 15 (unchanged)
• Preacher Curl Machine: (3) 17.5kg for 12, 12, 12.5kg for 1 set of 15 ( 2.5kg for set 3)
• Close-grip Smith Machine Bench: (2) 35kg for 2 sets of 12 ( 2.5kg/ set)

NUTRITION - FDoE (Training Day)
Here’s what 3400 calories look like… I could eat more

M1: 50g oats, 70g COR, 25g berries, 50g kefir yogurt, 1 egg, 50g egg whites, 25g WPI, 5g ghee butter, Ceylon cinnamon, 1g salt
View attachment 217761

I love ghee butter on everything. Super tasty & contains omega-3 & short- and medium-chain fatty acids, as well as fat-soluble vitamins (A, D, E & K).
View attachment 217762

I get all of my dietary fats from animal-based sources, with occasional small amounts from nuts & olive oil: my lipids always look good - even on cycle
Granted, these are just my thoughts & opinions - I’m not suggesting that anyone do the same.

M2 (pre training): 150g sweet potato, 150g raw weight low-gi rice + 1 scoop Premium Supps Night Warrior Pre-workout
View attachment 217764

Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g taurine, 3g salt, 3g lite salt
View attachment 217765

M3 (post-WO, eaten at the gym): 125g CoR, 50g fruit, 25g WPI
View attachment 217767

M4: 75g low-GI white rice, 50g whole grains, 110g lean beef, 100g cucumber, 5g ghee, 1g salt
View attachment 217768

I add a TBSP of bone broth to my rice cooker prior to cooking (which I don’t include in my nutrition tracking). Super delicious when you top it with ghee & flaky sea salt.
View attachment 217775

M5: 250g green beans, 50g spinach, 65g salmon, 5g ghee, 1g salt
View attachment 217771

M6: 250g full-fat goat milk yogurt, 5g collagen protein, 10g WPI, 10g 90% dark chocolate, 30g fruit
View attachment 217772

RECOVERY
Did red light therapy on Sunday. A place not far from me has a red light bed good for skin, reducing inflammation & assisting muscle recovery

Starting to fill in the gaps
View attachment 217773

BACKED by the best
@RGSX

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

Another great update from the one and only Alice in IRONLAND!! Whoop!&

 

[Kopite67]

Hello

Update: 20/4/2026

Today’s weight: 68kg
BP: 110/67
FBG: 4.7

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

INPUT
Training Day Calories: 3400 (535 C/ 180 P/ 60 F)

Non-training day Calories: 3005 (425 C/ 180 P/ 65F)

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

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDS
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL

@Sassy's Pharmaceuticals BPC157: 250mcg, daily (AM & PM)
TB500 2mg (Mon & Thurs)

TRAINING
DAY ONE (lower body)
(12G)

• BB Hip Thrust: (2) 135 x14, 135x 13 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x12 - moved back to BB 2x per week. I just can’t match the glute engagement & TUT I feel using the barbell with any machine
• DB BSS (contralateral hold): (2) 42.5kg for 15, 13 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( rep for set 2)
• DB RDL: 40kg DBs (2) for 15, 13 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately ( 1 rep for set 2)
• Glute Reverse Hyperextension: (2) 45kg x15, 13 - using the smith machine ( 2 reps for set 1)
• Abduction Machine: 96kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med ( 1kg/ set)
• Glute cable Kickback: (2) 17.5kg for 15, 15 - using a plate to elevate non-working leg to improve ROM (unchanged)

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

• Shoulder press machine: (2) 35kg x13, 32.5kg x12 ( 1 rep/ set)
• DB Lateral raise (seated): (2) 7kg for 15, 15 ( 1 rep for set 2)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 37.5kg x15, 37.5kg x15, 30 x15 ( 2.5kg for sets 1&2)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x13 ( 1 rep/ set)
• Cable row (with ‘mag’ neutral grip attachment): (2) 55kg for 14, 11 ( 1 rep for set 1)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 113.75kg x12 ( 2 reps); 105.5kg x12 ( 2.5kg)
• Uni-lateral lying hamstring curl: 25kg x12, 25kg x12 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1.25kg/ set)
• Pendulum squat: (2) 37.5kg for 13, 12 (1 rep/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: (2) 150kg for 2x10 (2.5kg/ set)
• Seated leg curl: (2) 57.5kg for 13,13 (unchanged)
• Leg extension: (2) 62.25kg x15, 61kg x14 ( 1 reps for set 2)
• Reverse hyperextension (smith machine): 43.75kg for 15, 14 (1 rep for set 2)

DAY FOUR (lower body + shoulders)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: (2) 65kg x15, 15 (unchanged)
• BB hip thrust: (2) 137.5 x 13, 13 + (1) @ 110kg for 1+1/4 reps x12 ( 2.5kg for set 1&2)
• BB RDL: (2) 100kg x12, 12 - I do these on a platform for better ROM without hitting the deck ( 2.5kg for set 2, & 2 reps/ set)
• DB BSS (contralateral hold): (2) 40kg for 2x15 (unchanged) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7.5kg x15, 13 ( .5kg for set 2)
• Uni-lateral pulldown (neutral grip): 27.5kg x15 ( 1.25kg)
• Cable upright row: 28.75kg x11, 21.25kg x15 (1 rep for set 1)

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

• Lying Hamstring Curl: (2) 53kg x 13, 13( 2kg/ set)
• Leg Extension: (2) 63.5kgx 14, 14 ( 1 rep/ set)
• Glute Hyperextension: (2) 30kg for 2 sets of 15 (unchanged)
• (2) 30kg for 2 sets of 15 (unchanged)
• DB Walking Lunges: (2) 25kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (reverse hack machine): (2) 115kg for 2 sets of 15 (unchanged)
• Preacher Curl Machine: (3) 17.5kg for 12, 12, 12.5kg for 1 set of 15 ( 2.5kg for set 3)
• Close-grip Smith Machine Bench: (2) 35kg for 2 sets of 12 ( 2.5kg/ set)

NUTRITION - FDoE (Training Day)
Here’s what 3400 calories look like… I could eat more

M1: 50g oats, 70g COR, 25g berries, 50g kefir yogurt, 1 egg, 50g egg whites, 25g WPI, 5g ghee butter, Ceylon cinnamon, 1g salt
View attachment 217761

I love ghee butter on everything. Super tasty & contains omega-3 & short- and medium-chain fatty acids, as well as fat-soluble vitamins (A, D, E & K).
View attachment 217762

I get all of my dietary fats from animal-based sources, with occasional small amounts from nuts & olive oil: my lipids always look good - even on cycle
Granted, these are just my thoughts & opinions - I’m not suggesting that anyone do the same.

M2 (pre training): 150g sweet potato, 150g raw weight low-gi rice + 1 scoop Premium Supps Night Warrior Pre-workout
View attachment 217764

Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g taurine, 3g salt, 3g lite salt
View attachment 217765

M3 (post-WO, eaten at the gym): 125g CoR, 50g fruit, 25g WPI
View attachment 217767

M4: 75g low-GI white rice, 50g whole grains, 110g lean beef, 100g cucumber, 5g ghee, 1g salt
View attachment 217768

I add a TBSP of bone broth to my rice cooker prior to cooking (which I don’t include in my nutrition tracking). Super delicious when you top it with ghee & flaky sea salt.
View attachment 217775

M5: 250g green beans, 50g spinach, 65g salmon, 5g ghee, 1g salt
View attachment 217771

M6: 250g full-fat goat milk yogurt, 5g collagen protein, 10g WPI, 10g 90% dark chocolate, 30g fruit
View attachment 217772

RECOVERY
Did red light therapy on Sunday. A place not far from me has a red light bed good for skin, reducing inflammation & assisting muscle recovery

Starting to fill in the gaps
View attachment 217773

BACKED by the best
@RGSX

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

Well this is a fantastic update. It goes without saying your attention to detail is second to none Alice.
The meals section was pure art and just a thing of beauty. Not to mention highly informative and a template for solid meal preparations.
Oh and what gaps?

 

[LevButlerov]

Hello

Update: 20/4/2026

Today’s weight: 68kg
BP: 110/67
FBG: 4.7

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

INPUT
Training Day Calories: 3400 (535 C/ 180 P/ 60 F)

Non-training day Calories: 3005 (425 C/ 180 P/ 65F)

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

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDS
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL

@Sassy's Pharmaceuticals BPC157: 250mcg, daily (AM & PM)
TB500 2mg (Mon & Thurs)

TRAINING
DAY ONE (lower body)
(12G)

• BB Hip Thrust: (2) 135 x14, 135x 13 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x12 - moved back to BB 2x per week. I just can’t match the glute engagement & TUT I feel using the barbell with any machine
• DB BSS (contralateral hold): (2) 42.5kg for 15, 13 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( rep for set 2)
• DB RDL: 40kg DBs (2) for 15, 13 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately ( 1 rep for set 2)
• Glute Reverse Hyperextension: (2) 45kg x15, 13 - using the smith machine ( 2 reps for set 1)
• Abduction Machine: 96kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med ( 1kg/ set)
• Glute cable Kickback: (2) 17.5kg for 15, 15 - using a plate to elevate non-working leg to improve ROM (unchanged)

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

• Shoulder press machine: (2) 35kg x13, 32.5kg x12 ( 1 rep/ set)
• DB Lateral raise (seated): (2) 7kg for 15, 15 ( 1 rep for set 2)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 37.5kg x15, 37.5kg x15, 30 x15 ( 2.5kg for sets 1&2)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x13 ( 1 rep/ set)
• Cable row (with ‘mag’ neutral grip attachment): (2) 55kg for 14, 11 ( 1 rep for set 1)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 113.75kg x12 ( 2 reps); 105.5kg x12 ( 2.5kg)
• Uni-lateral lying hamstring curl: 25kg x12, 25kg x12 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1.25kg/ set)
• Pendulum squat: (2) 37.5kg for 13, 12 (1 rep/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: (2) 150kg for 2x10 (2.5kg/ set)
• Seated leg curl: (2) 57.5kg for 13,13 (unchanged)
• Leg extension: (2) 62.25kg x15, 61kg x14 ( 1 reps for set 2)
• Reverse hyperextension (smith machine): 43.75kg for 15, 14 (1 rep for set 2)

DAY FOUR (lower body + shoulders)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: (2) 65kg x15, 15 (unchanged)
• BB hip thrust: (2) 137.5 x 13, 13 + (1) @ 110kg for 1+1/4 reps x12 ( 2.5kg for set 1&2)
• BB RDL: (2) 100kg x12, 12 - I do these on a platform for better ROM without hitting the deck ( 2.5kg for set 2, & 2 reps/ set)
• DB BSS (contralateral hold): (2) 40kg for 2x15 (unchanged) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7.5kg x15, 13 ( .5kg for set 2)
• Uni-lateral pulldown (neutral grip): 27.5kg x15 ( 1.25kg)
• Cable upright row: 28.75kg x11, 21.25kg x15 (1 rep for set 1)

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

• Lying Hamstring Curl: (2) 53kg x 13, 13( 2kg/ set)
• Leg Extension: (2) 63.5kgx 14, 14 ( 1 rep/ set)
• Glute Hyperextension: (2) 30kg for 2 sets of 15 (unchanged)
• (2) 30kg for 2 sets of 15 (unchanged)
• DB Walking Lunges: (2) 25kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (reverse hack machine): (2) 115kg for 2 sets of 15 (unchanged)
• Preacher Curl Machine: (3) 17.5kg for 12, 12, 12.5kg for 1 set of 15 ( 2.5kg for set 3)
• Close-grip Smith Machine Bench: (2) 35kg for 2 sets of 12 ( 2.5kg/ set)

NUTRITION - FDoE (Training Day)
Here’s what 3400 calories look like… I could eat more

M1: 50g oats, 70g COR, 25g berries, 50g kefir yogurt, 1 egg, 50g egg whites, 25g WPI, 5g ghee butter, Ceylon cinnamon, 1g salt
View attachment 217761

I love ghee butter on everything. Super tasty & contains omega-3 & short- and medium-chain fatty acids, as well as fat-soluble vitamins (A, D, E & K).
View attachment 217762

I get all of my dietary fats from animal-based sources, with occasional small amounts from nuts & olive oil: my lipids always look good - even on cycle
Granted, these are just my thoughts & opinions - I’m not suggesting that anyone do the same.

M2 (pre training): 150g sweet potato, 150g raw weight low-gi rice + 1 scoop Premium Supps Night Warrior Pre-workout
View attachment 217764

Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g taurine, 3g salt, 3g lite salt
View attachment 217765

M3 (post-WO, eaten at the gym): 125g CoR, 50g fruit, 25g WPI
View attachment 217767

M4: 75g low-GI white rice, 50g whole grains, 110g lean beef, 100g cucumber, 5g ghee, 1g salt
View attachment 217768

I add a TBSP of bone broth to my rice cooker prior to cooking (which I don’t include in my nutrition tracking). Super delicious when you top it with ghee & flaky sea salt.
View attachment 217775

M5: 250g green beans, 50g spinach, 65g salmon, 5g ghee, 1g salt
View attachment 217771

M6: 250g full-fat goat milk yogurt, 5g collagen protein, 10g WPI, 10g 90% dark chocolate, 30g fruit
View attachment 217772

RECOVERY
Did red light therapy on Sunday. A place not far from me has a red light bed good for skin, reducing inflammation & assisting muscle recovery

Starting to fill in the gaps
View attachment 217773

BACKED by the best
@RGSX

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

nice food pics sister love them and love your training your cybex leg press is 150 right? HUGE! love your pics your legs hard and strong and i see tighter arms and shoulders! thanks for sharing, EVO family love and respect your way! @Alice_In_Ironland

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @codezz
@rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay @catdadironman

 

[LevButlerov]

Did red light therapy on Sunday. A place not far from me has a red light bed good for skin, reducing inflammation & assisting muscle recovery

i wish more in the EVO family would use infrared therapy

 

[waggat]

Hello

Update: 20/4/2026

Today’s weight: 68kg
BP: 110/67
FBG: 4.7

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

INPUT
Training Day Calories: 3400 (535 C/ 180 P/ 60 F)

Non-training day Calories: 3005 (425 C/ 180 P/ 65F)

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

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDS
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL

@Sassy's Pharmaceuticals BPC157: 250mcg, daily (AM & PM)
TB500 2mg (Mon & Thurs)

TRAINING
DAY ONE (lower body)
(12G)

• BB Hip Thrust: (2) 135 x14, 135x 13 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x12 - moved back to BB 2x per week. I just can’t match the glute engagement & TUT I feel using the barbell with any machine
• DB BSS (contralateral hold): (2) 42.5kg for 15, 13 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( rep for set 2)
• DB RDL: 40kg DBs (2) for 15, 13 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately ( 1 rep for set 2)
• Glute Reverse Hyperextension: (2) 45kg x15, 13 - using the smith machine ( 2 reps for set 1)
• Abduction Machine: 96kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med ( 1kg/ set)
• Glute cable Kickback: (2) 17.5kg for 15, 15 - using a plate to elevate non-working leg to improve ROM (unchanged)

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

• Shoulder press machine: (2) 35kg x13, 32.5kg x12 ( 1 rep/ set)
• DB Lateral raise (seated): (2) 7kg for 15, 15 ( 1 rep for set 2)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 37.5kg x15, 37.5kg x15, 30 x15 ( 2.5kg for sets 1&2)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x13 ( 1 rep/ set)
• Cable row (with ‘mag’ neutral grip attachment): (2) 55kg for 14, 11 ( 1 rep for set 1)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 113.75kg x12 ( 2 reps); 105.5kg x12 ( 2.5kg)
• Uni-lateral lying hamstring curl: 25kg x12, 25kg x12 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1.25kg/ set)
• Pendulum squat: (2) 37.5kg for 13, 12 (1 rep/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: (2) 150kg for 2x10 (2.5kg/ set)
• Seated leg curl: (2) 57.5kg for 13,13 (unchanged)
• Leg extension: (2) 62.25kg x15, 61kg x14 ( 1 reps for set 2)
• Reverse hyperextension (smith machine): 43.75kg for 15, 14 (1 rep for set 2)

DAY FOUR (lower body + shoulders)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: (2) 65kg x15, 15 (unchanged)
• BB hip thrust: (2) 137.5 x 13, 13 + (1) @ 110kg for 1+1/4 reps x12 ( 2.5kg for set 1&2)
• BB RDL: (2) 100kg x12, 12 - I do these on a platform for better ROM without hitting the deck ( 2.5kg for set 2, & 2 reps/ set)
• DB BSS (contralateral hold): (2) 40kg for 2x15 (unchanged) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7.5kg x15, 13 ( .5kg for set 2)
• Uni-lateral pulldown (neutral grip): 27.5kg x15 ( 1.25kg)
• Cable upright row: 28.75kg x11, 21.25kg x15 (1 rep for set 1)

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

• Lying Hamstring Curl: (2) 53kg x 13, 13( 2kg/ set)
• Leg Extension: (2) 63.5kgx 14, 14 ( 1 rep/ set)
• Glute Hyperextension: (2) 30kg for 2 sets of 15 (unchanged)
• (2) 30kg for 2 sets of 15 (unchanged)
• DB Walking Lunges: (2) 25kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (reverse hack machine): (2) 115kg for 2 sets of 15 (unchanged)
• Preacher Curl Machine: (3) 17.5kg for 12, 12, 12.5kg for 1 set of 15 ( 2.5kg for set 3)
• Close-grip Smith Machine Bench: (2) 35kg for 2 sets of 12 ( 2.5kg/ set)

NUTRITION - FDoE (Training Day)
Here’s what 3400 calories look like… I could eat more

M1: 50g oats, 70g COR, 25g berries, 50g kefir yogurt, 1 egg, 50g egg whites, 25g WPI, 5g ghee butter, Ceylon cinnamon, 1g salt
View attachment 217761

I love ghee butter on everything. Super tasty & contains omega-3 & short- and medium-chain fatty acids, as well as fat-soluble vitamins (A, D, E & K).
View attachment 217762

I get all of my dietary fats from animal-based sources, with occasional small amounts from nuts & olive oil: my lipids always look good - even on cycle
Granted, these are just my thoughts & opinions - I’m not suggesting that anyone do the same.

M2 (pre training): 150g sweet potato, 150g raw weight low-gi rice + 1 scoop Premium Supps Night Warrior Pre-workout
View attachment 217764

Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g taurine, 3g salt, 3g lite salt
View attachment 217765

M3 (post-WO, eaten at the gym): 125g CoR, 50g fruit, 25g WPI
View attachment 217767

M4: 75g low-GI white rice, 50g whole grains, 110g lean beef, 100g cucumber, 5g ghee, 1g salt
View attachment 217768

I add a TBSP of bone broth to my rice cooker prior to cooking (which I don’t include in my nutrition tracking). Super delicious when you top it with ghee & flaky sea salt.
View attachment 217775

M5: 250g green beans, 50g spinach, 65g salmon, 5g ghee, 1g salt
View attachment 217771

M6: 250g full-fat goat milk yogurt, 5g collagen protein, 10g WPI, 10g 90% dark chocolate, 30g fruit
View attachment 217772

RECOVERY
Did red light therapy on Sunday. A place not far from me has a red light bed good for skin, reducing inflammation & assisting muscle recovery

Starting to fill in the gaps
View attachment 217773

BACKED by the best
@RGSX

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

Nice looking series of workouts there. Some good progress by the looks of it. I feel the same re glute activation from BB hip thrusts vs the various machines I've tried. Some serious weights on the BSS's and walking lunges.

Meals look awesome too.

 

[Grumpy]

Great looking healthy meals
Solid training
Looking good

 

[Alice_In_Ironland]

i wish more in the EVO family would use infrared therapy

I agree!
They can be hard to find, but the medical-grade beds at clinics have good benefits for mitochondrial health, reducing inflammation, lowering oxidative stress, supporting collagen production & muscle recovery. I think it’s a nice complimentary therapy for those who already have the basics of nutrition, sleep, and training dialled in.

 

[LevButlerov]

I agree!
They can be hard to find, but the medical-grade beds at clinics have good benefits for mitochondrial health, reducing inflammation, lowering oxidative stress, supporting collagen production & muscle recovery. I think it’s a nice complimentary therapy for those who already have the basics of nutrition, sleep, and training dialled in.

you can get a home lamp as well sister easier @Alice_In_Ironland

 

[Allupfromhere]

Always smashing it, continued progressions and all the time you put into our community also.
Love ya work mate

 

[Alice_In_Ironland]

Well this is a fantastic update. It goes without saying your attention to detail is second to none Alice.
The meals section was pure art and just a thing of beauty. Not to mention highly informative and a template for solid meal preparations.
Oh and what gaps?

Thank you I try to get the most out of my food - not just hitting macro targets, but choosing foods that are dense in micronutrients and antioxidants. Filling in the gaps via food
This is my preference over supplementing with additional vitamins or peptides
Haha I am a tall girl with long limbs so filling out my frame has taken time and remains a work in progress!

 

[Sheshredz]

Hello

Update: 20/4/2026

Today’s weight: 68kg
BP: 110/67
FBG: 4.7

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

INPUT
Training Day Calories: 3400 (535 C/ 180 P/ 60 F)

Non-training day Calories: 3005 (425 C/ 180 P/ 65F)

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

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDS
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL

@Sassy's Pharmaceuticals BPC157: 250mcg, daily (AM & PM)
TB500 2mg (Mon & Thurs)

TRAINING
DAY ONE (lower body)
(12G)

• BB Hip Thrust: (2) 135 x14, 135x 13 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x12 - moved back to BB 2x per week. I just can’t match the glute engagement & TUT I feel using the barbell with any machine
• DB BSS (contralateral hold): (2) 42.5kg for 15, 13 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( rep for set 2)
• DB RDL: 40kg DBs (2) for 15, 13 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately ( 1 rep for set 2)
• Glute Reverse Hyperextension: (2) 45kg x15, 13 - using the smith machine ( 2 reps for set 1)
• Abduction Machine: 96kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med ( 1kg/ set)
• Glute cable Kickback: (2) 17.5kg for 15, 15 - using a plate to elevate non-working leg to improve ROM (unchanged)

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

• Shoulder press machine: (2) 35kg x13, 32.5kg x12 ( 1 rep/ set)
• DB Lateral raise (seated): (2) 7kg for 15, 15 ( 1 rep for set 2)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 37.5kg x15, 37.5kg x15, 30 x15 ( 2.5kg for sets 1&2)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x13 ( 1 rep/ set)
• Cable row (with ‘mag’ neutral grip attachment): (2) 55kg for 14, 11 ( 1 rep for set 1)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 113.75kg x12 ( 2 reps); 105.5kg x12 ( 2.5kg)
• Uni-lateral lying hamstring curl: 25kg x12, 25kg x12 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1.25kg/ set)
• Pendulum squat: (2) 37.5kg for 13, 12 (1 rep/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: (2) 150kg for 2x10 (2.5kg/ set)
• Seated leg curl: (2) 57.5kg for 13,13 (unchanged)
• Leg extension: (2) 62.25kg x15, 61kg x14 ( 1 reps for set 2)
• Reverse hyperextension (smith machine): 43.75kg for 15, 14 (1 rep for set 2)

DAY FOUR (lower body + shoulders)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: (2) 65kg x15, 15 (unchanged)
• BB hip thrust: (2) 137.5 x 13, 13 + (1) @ 110kg for 1+1/4 reps x12 ( 2.5kg for set 1&2)
• BB RDL: (2) 100kg x12, 12 - I do these on a platform for better ROM without hitting the deck ( 2.5kg for set 2, & 2 reps/ set)
• DB BSS (contralateral hold): (2) 40kg for 2x15 (unchanged) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7.5kg x15, 13 ( .5kg for set 2)
• Uni-lateral pulldown (neutral grip): 27.5kg x15 ( 1.25kg)
• Cable upright row: 28.75kg x11, 21.25kg x15 (1 rep for set 1)

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

• Lying Hamstring Curl: (2) 53kg x 13, 13( 2kg/ set)
• Leg Extension: (2) 63.5kgx 14, 14 ( 1 rep/ set)
• Glute Hyperextension: (2) 30kg for 2 sets of 15 (unchanged)
• (2) 30kg for 2 sets of 15 (unchanged)
• DB Walking Lunges: (2) 25kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (reverse hack machine): (2) 115kg for 2 sets of 15 (unchanged)
• Preacher Curl Machine: (3) 17.5kg for 12, 12, 12.5kg for 1 set of 15 ( 2.5kg for set 3)
• Close-grip Smith Machine Bench: (2) 35kg for 2 sets of 12 ( 2.5kg/ set)

NUTRITION - FDoE (Training Day)
Here’s what 3400 calories look like… I could eat more

M1: 50g oats, 70g COR, 25g berries, 50g kefir yogurt, 1 egg, 50g egg whites, 25g WPI, 5g ghee butter, Ceylon cinnamon, 1g salt
View attachment 217761

I love ghee butter on everything. Super tasty & contains omega-3 & short- and medium-chain fatty acids, as well as fat-soluble vitamins (A, D, E & K).
View attachment 217762

I get all of my dietary fats from animal-based sources, with occasional small amounts from nuts & olive oil: my lipids always look good - even on cycle
Granted, these are just my thoughts & opinions - I’m not suggesting that anyone do the same.

M2 (pre training): 150g sweet potato, 150g raw weight low-gi rice + 1 scoop Premium Supps Night Warrior Pre-workout
View attachment 217764

Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g taurine, 3g salt, 3g lite salt
View attachment 217765

M3 (post-WO, eaten at the gym): 125g CoR, 50g fruit, 25g WPI
View attachment 217767

M4: 75g low-GI white rice, 50g whole grains, 110g lean beef, 100g cucumber, 5g ghee, 1g salt
View attachment 217768

I add a TBSP of bone broth to my rice cooker prior to cooking (which I don’t include in my nutrition tracking). Super delicious when you top it with ghee & flaky sea salt.
View attachment 217775

M5: 250g green beans, 50g spinach, 65g salmon, 5g ghee, 1g salt
View attachment 217771

M6: 250g full-fat goat milk yogurt, 5g collagen protein, 10g WPI, 10g 90% dark chocolate, 30g fruit
View attachment 217772

RECOVERY
Did red light therapy on Sunday. A place not far from me has a red light bed good for skin, reducing inflammation & assisting muscle recovery

Starting to fill in the gaps
View attachment 217773

BACKED by the best
@RGSX

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

Your food is always goals!

I love your shorts too!

 

[RGSX]

Hello

Update: 20/4/2026

Today’s weight: 68kg
BP: 110/67
FBG: 4.7

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

INPUT
Training Day Calories: 3400 (535 C/ 180 P/ 60 F)

Non-training day Calories: 3005 (425 C/ 180 P/ 65F)

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

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDS
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL

@Sassy's Pharmaceuticals BPC157: 250mcg, daily (AM & PM)
TB500 2mg (Mon & Thurs)

TRAINING
DAY ONE (lower body)
(12G)

• BB Hip Thrust: (2) 135 x14, 135x 13 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x12 - moved back to BB 2x per week. I just can’t match the glute engagement & TUT I feel using the barbell with any machine
• DB BSS (contralateral hold): (2) 42.5kg for 15, 13 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( rep for set 2)
• DB RDL: 40kg DBs (2) for 15, 13 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately ( 1 rep for set 2)
• Glute Reverse Hyperextension: (2) 45kg x15, 13 - using the smith machine ( 2 reps for set 1)
• Abduction Machine: 96kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med ( 1kg/ set)
• Glute cable Kickback: (2) 17.5kg for 15, 15 - using a plate to elevate non-working leg to improve ROM (unchanged)

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

• Shoulder press machine: (2) 35kg x13, 32.5kg x12 ( 1 rep/ set)
• DB Lateral raise (seated): (2) 7kg for 15, 15 ( 1 rep for set 2)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 37.5kg x15, 37.5kg x15, 30 x15 ( 2.5kg for sets 1&2)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x13 ( 1 rep/ set)
• Cable row (with ‘mag’ neutral grip attachment): (2) 55kg for 14, 11 ( 1 rep for set 1)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 113.75kg x12 ( 2 reps); 105.5kg x12 ( 2.5kg)
• Uni-lateral lying hamstring curl: 25kg x12, 25kg x12 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1.25kg/ set)
• Pendulum squat: (2) 37.5kg for 13, 12 (1 rep/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: (2) 150kg for 2x10 (2.5kg/ set)
• Seated leg curl: (2) 57.5kg for 13,13 (unchanged)
• Leg extension: (2) 62.25kg x15, 61kg x14 ( 1 reps for set 2)
• Reverse hyperextension (smith machine): 43.75kg for 15, 14 (1 rep for set 2)

DAY FOUR (lower body + shoulders)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: (2) 65kg x15, 15 (unchanged)
• BB hip thrust: (2) 137.5 x 13, 13 + (1) @ 110kg for 1+1/4 reps x12 ( 2.5kg for set 1&2)
• BB RDL: (2) 100kg x12, 12 - I do these on a platform for better ROM without hitting the deck ( 2.5kg for set 2, & 2 reps/ set)
• DB BSS (contralateral hold): (2) 40kg for 2x15 (unchanged) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7.5kg x15, 13 ( .5kg for set 2)
• Uni-lateral pulldown (neutral grip): 27.5kg x15 ( 1.25kg)
• Cable upright row: 28.75kg x11, 21.25kg x15 (1 rep for set 1)

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

• Lying Hamstring Curl: (2) 53kg x 13, 13( 2kg/ set)
• Leg Extension: (2) 63.5kgx 14, 14 ( 1 rep/ set)
• Glute Hyperextension: (2) 30kg for 2 sets of 15 (unchanged)
• (2) 30kg for 2 sets of 15 (unchanged)
• DB Walking Lunges: (2) 25kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (reverse hack machine): (2) 115kg for 2 sets of 15 (unchanged)
• Preacher Curl Machine: (3) 17.5kg for 12, 12, 12.5kg for 1 set of 15 ( 2.5kg for set 3)
• Close-grip Smith Machine Bench: (2) 35kg for 2 sets of 12 ( 2.5kg/ set)

NUTRITION - FDoE (Training Day)
Here’s what 3400 calories look like… I could eat more

M1: 50g oats, 70g COR, 25g berries, 50g kefir yogurt, 1 egg, 50g egg whites, 25g WPI, 5g ghee butter, Ceylon cinnamon, 1g salt
View attachment 217761

I love ghee butter on everything. Super tasty & contains omega-3 & short- and medium-chain fatty acids, as well as fat-soluble vitamins (A, D, E & K).
View attachment 217762

I get all of my dietary fats from animal-based sources, with occasional small amounts from nuts & olive oil: my lipids always look good - even on cycle
Granted, these are just my thoughts & opinions - I’m not suggesting that anyone do the same.

M2 (pre training): 150g sweet potato, 150g raw weight low-gi rice + 1 scoop Premium Supps Night Warrior Pre-workout
View attachment 217764

Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g taurine, 3g salt, 3g lite salt
View attachment 217765

M3 (post-WO, eaten at the gym): 125g CoR, 50g fruit, 25g WPI
View attachment 217767

M4: 75g low-GI white rice, 50g whole grains, 110g lean beef, 100g cucumber, 5g ghee, 1g salt
View attachment 217768

I add a TBSP of bone broth to my rice cooker prior to cooking (which I don’t include in my nutrition tracking). Super delicious when you top it with ghee & flaky sea salt.
View attachment 217775

M5: 250g green beans, 50g spinach, 65g salmon, 5g ghee, 1g salt
View attachment 217771

M6: 250g full-fat goat milk yogurt, 5g collagen protein, 10g WPI, 10g 90% dark chocolate, 30g fruit
View attachment 217772

RECOVERY
Did red light therapy on Sunday. A place not far from me has a red light bed good for skin, reducing inflammation & assisting muscle recovery

Starting to fill in the gaps
View attachment 217773

BACKED by the best
@RGSX

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

Looking strong and lean Alice!
We love that bone broth also, great idea using it in the rice cooker

 

[Alice_In_Ironland]

Nice looking series of workouts there. Some good progress by the looks of it. I feel the same re glute activation from BB hip thrusts vs the various machines I've tried. Some serious weights on the BSS's and walking lunges.

Meals look awesome too.

Thank you! Barbell is king haha

 

[Alice_In_Ironland]

Always smashing it, continued progressions and all the time you put into our community also.
Love ya work mate

Thank you

 

[Alice_In_Ironland]

Hello

Update: 23/4/2026

Today’s weight: 68kg
BP: 112/69
FBG: 5.1

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

INPUT
No reason to slow down now - calories have increased by another 20g CHO & 5g F on training days

Training Day Calories: 3525 (555 C/ 180 P/ 65 F)
Previously 3400 (535 C/ 180 P/ 60 F)

Non-training day Calories: 3005 (425 C/ 180 P/ 65F) - unchanged

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

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL
@Sassy's Pharmaceuticals
BPC157: 250mcg, daily (AM & PM)
TB500 2mg (Mon & Thurs)

PHYSIQUE UPDATE
Flat & fasted check-in photos

BACKED by the best
@RGSX

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

 

[Kopite67]

Hello

Update: 23/4/2026

Today’s weight: 68kg
BP: 112/69
FBG: 5.1
View attachment 219221

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

INPUT
No reason to slow down now - calories have increased by another 20g CHO & 5g F on training days

Training Day Calories: 3525 (555 C/ 180 P/ 65 F)
Previously 3400 (535 C/ 180 P/ 60 F)

Non-training day Calories: 3005 (425 C/ 180 P/ 65F) - unchanged

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

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL
@Sassy's Pharmaceuticals
BPC157: 250mcg, daily (AM & PM)
TB500 2mg (Mon & Thurs)

PHYSIQUE UPDATE
Flat & fasted check-in photos
View attachment 219222
View attachment 219223
View attachment 219224
View attachment 219225
View attachment 219226

BACKED by the best
@RGSX

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

What can anyone say except WOW!! Everytime you do a physique pic update there are changes. Shoulders and back have great shape and definition, calves are awesome (so jealous), quads and hamstrings have a nice sweep and your midsection is toned and beautifully shaped. The whole package is capped off by a mind that is that sharper than a scalpel and a willingness to assist the Evo community that is of the highest order. We are blessed to have you as part of the Evo Family

 

[LevButlerov]

Hello

Update: 23/4/2026

Today’s weight: 68kg
BP: 112/69
FBG: 5.1
View attachment 219221

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

INPUT
No reason to slow down now - calories have increased by another 20g CHO & 5g F on training days

Training Day Calories: 3525 (555 C/ 180 P/ 65 F)
Previously 3400 (535 C/ 180 P/ 60 F)

Non-training day Calories: 3005 (425 C/ 180 P/ 65F) - unchanged

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

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL
@Sassy's Pharmaceuticals
BPC157: 250mcg, daily (AM & PM)
TB500 2mg (Mon & Thurs)

PHYSIQUE UPDATE
Flat & fasted check-in photos
View attachment 219222
View attachment 219223
View attachment 219224
View attachment 219225
View attachment 219226

BACKED by the best
@RGSX

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

good shoulders sister strong changes love the glutes and strong legs, you're growing and getting leaner and harder, EVO family support your way @Alice_In_Ironland

@Allupfromhere @Pigsy @waggat @Trenhead3cc
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman

 

[waggat]

Hello

Update: 23/4/2026

Today’s weight: 68kg
BP: 112/69
FBG: 5.1
View attachment 219221

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

INPUT
No reason to slow down now - calories have increased by another 20g CHO & 5g F on training days

Training Day Calories: 3525 (555 C/ 180 P/ 65 F)
Previously 3400 (535 C/ 180 P/ 60 F)

Non-training day Calories: 3005 (425 C/ 180 P/ 65F) - unchanged

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

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL
@Sassy's Pharmaceuticals
BPC157: 250mcg, daily (AM & PM)
TB500 2mg (Mon & Thurs)

PHYSIQUE UPDATE
Flat & fasted check-in photos
View attachment 219222
View attachment 219223
View attachment 219224
View attachment 219225
View attachment 219226

BACKED by the best
@RGSX

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

Nice being able to increase food! How has your weight gone recently on the previous intake? Stalled?

 

[Grumpy]

Looking great as usual @Alice_In_Ironland

 

[Hog.]

Hello

Update: 23/4/2026

Today’s weight: 68kg
BP: 112/69
FBG: 5.1
View attachment 219221

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

INPUT
No reason to slow down now - calories have increased by another 20g CHO & 5g F on training days

Training Day Calories: 3525 (555 C/ 180 P/ 65 F)
Previously 3400 (535 C/ 180 P/ 60 F)

Non-training day Calories: 3005 (425 C/ 180 P/ 65F) - unchanged

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

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL
@Sassy's Pharmaceuticals
BPC157: 250mcg, daily (AM & PM)
TB500 2mg (Mon & Thurs)

PHYSIQUE UPDATE
Flat & fasted check-in photos
View attachment 219222
View attachment 219223
View attachment 219224
View attachment 219225
View attachment 219226

BACKED by the best
@RGSX

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

555 carb on a training day is nuts! Unsure of your goals with competing etc but you’ve set yourself up in such a phenomenal position eating plenty of food and with an amazing body composition. When it does come time to prep it will be one to watch. Seriously impressive.

 

[Alice_In_Ironland]

Nice being able to increase food! How has your weight gone recently on the previous intake? Stalled?

Weight hasn’t stalled yet, but I don’t have much time left on cycle, so trying to get the most out of the short time that remains - the additional food is really helping to push training performance and assisting recovery

 

[rizzlekdizzle]

loving the taper!

 

[RegenexPharma]

Hello

Update: 23/4/2026

Today’s weight: 68kg
BP: 112/69
FBG: 5.1
View attachment 219221

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

INPUT
No reason to slow down now - calories have increased by another 20g CHO & 5g F on training days

Training Day Calories: 3525 (555 C/ 180 P/ 65 F)
Previously 3400 (535 C/ 180 P/ 60 F)

Non-training day Calories: 3005 (425 C/ 180 P/ 65F) - unchanged

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

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL
@Sassy's Pharmaceuticals
BPC157: 250mcg, daily (AM & PM)
TB500 2mg (Mon & Thurs)

PHYSIQUE UPDATE
Flat & fasted check-in photos
View attachment 219222
View attachment 219223
View attachment 219224
View attachment 219225
View attachment 219226

BACKED by the best
@RGSX

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

You're in incredible shape Alice great work

 

[Winniesmalls]

Great log and great physique following

 

[Freki]

Hello

Update: 23/4/2026

Today’s weight: 68kg
BP: 112/69
FBG: 5.1
View attachment 219221

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

INPUT
No reason to slow down now - calories have increased by another 20g CHO & 5g F on training days

Training Day Calories: 3525 (555 C/ 180 P/ 65 F)
Previously 3400 (535 C/ 180 P/ 60 F)

Non-training day Calories: 3005 (425 C/ 180 P/ 65F) - unchanged

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

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL
@Sassy's Pharmaceuticals
BPC157: 250mcg, daily (AM & PM)
TB500 2mg (Mon & Thurs)

PHYSIQUE UPDATE
Flat & fasted check-in photos
View attachment 219222
View attachment 219223
View attachment 219224
View attachment 219225
View attachment 219226

BACKED by the best
@RGSX

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

Havent been past here in a while, damn your looking great, put on some good size. Calves and Quads are popping.
Does the rear pose hurt the lower back?

 

[Alice_In_Ironland]

What can anyone say except WOW!! Everytime you do a physique pic update there are changes. Shoulders and back have great shape and definition, calves are awesome (so jealous), quads and hamstrings have a nice sweep and your midsection is toned and beautifully shaped. The whole package is capped off by a mind that is that sharper than a scalpel and a willingness to assist the Evo community that is of the highest order. We are blessed to have you as part of the Evo Family

Thank you for the kind words, truly means a lot I am giving it my all & the support of the Evo community really helps

 

[Alice_In_Ironland]

555 carb on a training day is nuts! Unsure of your goals with competing etc but you’ve set yourself up in such a phenomenal position eating plenty of food and with an amazing body composition. When it does come time to prep it will be one to watch. Seriously impressive.

Thank you! No immediate plans to step on stage, just enjoying the process & seeing what I can accomplish at this stage

 

[Alice_In_Ironland]

Havent been past here in a while, damn your looking great, put on some good size. Calves and Quads are popping.
Does the rear pose hurt the lower back?

Thank you!
It’s not super comfortable
I crack out my hips and back beforehand with a foam roller beforehand which helps

 

[CookieBaah]

What an impressive physique and quite the thorough log, you seem very knowledgeable
Your food intake is

 

[Alice_In_Ironland]

Hello

Update: 27/4/2026

Today’s weight: 68.2kg
BP: 109/66
FBG: 4.9

I am coming into WEEK EIGHT of my current AAS cycle. Average weekly weight in WEEK ONE was 63.2kg.

5kg of weight has been gained over SEVEN WEEKS. This is by no means a (long-term) sustainable rate of gain & could be considered rapid over what has been a relatively short period. Granted, some of the weight is water & glycogen.

My focus has been on monitoring changes to my physique via visual feedback & upholding a high-standard of training performance and execution, with the primary goal of bringing up my lower half.

Some non-posed, fasted photos - I am pleased with my current composition

I started the current surplus phase in November 2025.

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

INPUT
Training Day Calories: 3525 (555 C/ 180 P/ 65 F)
Non-training day Calories: 3005 (425 C/ 180 P/ 65F)

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

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL
@Sassy's Pharmaceuticals
BPC157: 250mcg, daily (AM & PM)
TB500 2mg (Mon & Thurs)

TRAINING
DAY ONE (lower body)
(12G)

• BB Glute Drive: (2) 137.5 x13, 137.5x12 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x12 ( 2.5kg/ set)
• DB BSS (contralateral hold): (2) 42.5kg for 15, 14 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( 1 rep for set 1)
• DB RDL: 40kg DBs (2) for 15, 13 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately (unchanged)
• Glute Reverse Hyperextension: (2) 45kg x12, 12 - using the smith machine (unchanged)
• Abduction Machine: 98.5kg for 2x15 + (1) @80kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med ( 2.5kg/ set)
• Glute cable Kickback: (2) 20kg for 15, 15 - using a plate to elevate non-working leg to improve ROM ( 2.5kg/ set)

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

• Shoulder press machine: (2) 36.25kg x11, 32.5kg x12 ( 1.25kg/ set)
• DB Lateral raise (seated): (2) 7kg for 15, 15 (unchanged)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 40kg x15, 40kg x15, 30 x15 ( 2.5kg for sets 1&2)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 57.5kg for 2x12 ( 2.5kg/ set)
• Cable row (with ‘mag’ neutral grip attachment): (2) 55kg for 14, 11 (unchanged)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 115kg x12 ( 2 reps); 105.5kg x12 ( 2.5kg for set 1)
• Uni-lateral lying hamstring curl: 26.25kg x12, 26.25 x12 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1.25kg/ set)
• Pendulum squat: (2) 38.25kg for 12, 10 ( 1.25kg/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: (2) 150kg for 11, 10 ( 1 rep for set 1)
• Seated leg curl: (2) 57.5kg for 14, 14 ( 1 rep/ set)
• Leg extension: (2) 62.25kg x15, 61kg x14 (unchanged)
• Reverse hyperextension (smith machine): 43.75kg for 15, 15 (1 rep for set 2)

DAY FOUR (lower body + shoulders)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: (2) 67.5kg x15, 12 ( 2.5kg/ set)
• BB hip thrust: (2) 140 x 13, 11 + (1) @ 110kg for 1+1/4 reps x12 ( 2.5kg for set 1&2)
• BB RDL: (2) 100kg x12, 12 - I do these on a platform for better ROM without hitting the deck (unchanged)
• DB BSS (contralateral hold): (2) 40kg for 2x15 (unchanged) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7.5kg x14, 14 ( 1 rep/ set)
• Uni-lateral pulldown (neutral grip): 27.5kg x13 ( 1 rep)
• Cable upright row: 28.75kg x11, 21.25kg x15 (unchanged)

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

• Lying Hamstring Curl: (2) 53kg x 14, 14 ( 1 rep/ set)
• Leg Extension: (2) 63.5kgx 15, 14 ( 1 rep for set 1)
• Glute Hyperextension: (2) 30kg for 2 sets of 15 (unchanged)
• DB Walking Lunges: (2) 25kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (reverse hack machine): (2) 117.5kg for 15, 15 ( 2.5kg/ set)
• Preacher Curl Machine: (3) 17.5kg for 12, 12, 12.5kg for 1 set of 15 (unchanged)
• Close-grip Smith Machine Bench: (2) 35kg for 10, 10 (unchanged)

RECOVERY
With an eight week block of training now complete, I’ll implement a de-load this week. I’ll be keeping volume the same, but dropping the load on each working set by 25% from last week’s numbers. Form will be kept strict & I’ll slow cadence right down to increase time under tension so that I’m still getting good stimulus.

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

You can use code IRONLAND10 for 10% off your order
https://sassypharma.is

 

[Lifter101]

Hello

Update: 27/4/2026

Today’s weight: 68.2kg
BP: 109/66
FBG: 4.9

I am coming into WEEK EIGHT of my current AAS cycle. Average weekly weight in WEEK ONE was 63.2kg.

5kg of weight has been gained over SEVEN WEEKS. This is by no means a (long-term) sustainable rate of gain & could be considered rapid over what has been a relatively short period. Granted, some of the weight is water & glycogen.

My focus has been on monitoring changes to my physique via visual feedback & upholding a high-standard of training performance and execution, with the primary goal of bringing up my lower half.

Some non-posed, fasted photos - I am pleased with my current composition
View attachment 221430
View attachment 221432
I started the current surplus phase in November 2025.

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

INPUT
Training Day Calories: 3525 (555 C/ 180 P/ 65 F)
Non-training day Calories: 3005 (425 C/ 180 P/ 65F)

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

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL
@Sassy's Pharmaceuticals
BPC157: 250mcg, daily (AM & PM)
TB500 2mg (Mon & Thurs)

TRAINING
DAY ONE (lower body)
(12G)

• BB Glute Drive: (2) 137.5 x13, 137.5x12 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x12 ( 2.5kg/ set)
• DB BSS (contralateral hold): (2) 42.5kg for 15, 14 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( 1 rep for set 1)
• DB RDL: 40kg DBs (2) for 15, 13 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately (unchanged)
• Glute Reverse Hyperextension: (2) 45kg x12, 12 - using the smith machine (unchanged)
• Abduction Machine: 98.5kg for 2x15 + (1) @80kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med ( 2.5kg/ set)
• Glute cable Kickback: (2) 20kg for 15, 15 - using a plate to elevate non-working leg to improve ROM ( 2.5kg/ set)

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

• Shoulder press machine: (2) 36.25kg x11, 32.5kg x12 ( 1.25kg/ set)
• DB Lateral raise (seated): (2) 7kg for 15, 15 (unchanged)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 40kg x15, 40kg x15, 30 x15 ( 2.5kg for sets 1&2)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 57.5kg for 2x12 ( 2.5kg/ set)
• Cable row (with ‘mag’ neutral grip attachment): (2) 55kg for 14, 11 (unchanged)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 115kg x12 ( 2 reps); 105.5kg x12 ( 2.5kg for set 1)
• Uni-lateral lying hamstring curl: 26.25kg x12, 26.25 x12 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1.25kg/ set)
• Pendulum squat: (2) 38.25kg for 12, 10 ( 1.25kg/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: (2) 150kg for 11, 10 ( 1 rep for set 1)
• Seated leg curl: (2) 57.5kg for 14, 14 ( 1 rep/ set)
• Leg extension: (2) 62.25kg x15, 61kg x14 (unchanged)
• Reverse hyperextension (smith machine): 43.75kg for 15, 15 (1 rep for set 2)

DAY FOUR (lower body + shoulders)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: (2) 67.5kg x15, 12 ( 2.5kg/ set)
• BB hip thrust: (2) 140 x 13, 11 + (1) @ 110kg for 1+1/4 reps x12 ( 2.5kg for set 1&2)
• BB RDL: (2) 100kg x12, 12 - I do these on a platform for better ROM without hitting the deck (unchanged)
• DB BSS (contralateral hold): (2) 40kg for 2x15 (unchanged) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7.5kg x14, 14 ( 1 rep/ set)
• Uni-lateral pulldown (neutral grip): 27.5kg x13 ( 1 rep)
• Cable upright row: 28.75kg x11, 21.25kg x15 (unchanged)

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

• Lying Hamstring Curl: (2) 53kg x 14, 14 ( 1 rep/ set)
• Leg Extension: (2) 63.5kgx 15, 14 ( 1 rep for set 1)
• Glute Hyperextension: (2) 30kg for 2 sets of 15 (unchanged)
• DB Walking Lunges: (2) 25kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (reverse hack machine): (2) 117.5kg for 15, 15 ( 2.5kg/ set)
• Preacher Curl Machine: (3) 17.5kg for 12, 12, 12.5kg for 1 set of 15 (unchanged)
• Close-grip Smith Machine Bench: (2) 35kg for 10, 10 (unchanged)

RECOVERY
With an eight week block of training now complete, I’ll implement a de-load this week. I’ll be keeping volume the same, but dropping the load on each working set by 25% from last week’s numbers. Form will be kept strict & I’ll slow cadence right down to increase time under tension so that I’m still getting good stimulus.

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

You can use code IRONLAND10 for 10% off your order
https://sassypharma.is

Caught up on your log and the progress is awesome to see. Really solid shape and condition.