Approved Log First Cutting Cycle Log

[wye]

March 26 – 2026 log

Weight: will weigh myself tomorrow morning, scared to see what the scale says.

Sleep: 4:19, my son woke me up just after I fell asleep around 21:00 and when that happens I have a hell of a time falling back asleep. The lack of sleep didn’t affect anything other than my commute home, I was a sleepy boy.

Today’s session(s):

Spin bike 3:30 - 04:00
30:15
254 calories (don’t think it’s accurate)
HR: 114BPM

Legs
Duration: 1:43
Volume: 56,840 lbs

High Bar Squat
Try for 3 x 7. First set felt easy. Let’s hope second and third feel like that. Fucking easy. 265 next session?
W: 45 × 10
W: 135 × 6
W: 185 × 4
255 × 8 @8.5
255 × 8 @9
255 × 8 @9

Romanian Deadlift (Barbell)
Try for 225x3x14
Easy.
225 × 14 @8
225 × 14 @9
225 × 14 @10 (F)

Lying Leg Curl (Machine)
Single leg. Weight plus black resistance band. 10lbs over my PB single leg hamstring curl, 24lbs lighter body weight. Feels like I’m blowing a load on these.
W: 40 × 10
W: 40 × 10
80 × 12 @9.5
80 × 12 @9.5
80 × 13 @9.5
80 × 13 @9.5
80 × 12 @10 (F)
80 × 12 @10 (F)

Leg Extension (Machine)
Single leg. Weight plus black resistance band. Goddamn what a burn.
85 × 26 @10
85 × 26 @10
85 × 21 @10
85 × 21 @10
85 × 23 @10 (F)
85 × 23 @10 (F)

Standing Calf Raise (Barbell)
Huge improvement in reps, and quality of reps.
175 × 42 @8.5
175 × 39 @9.5
175 × 37 @10 (F)

Spin bike post workout:
20:06
HR: 116BPM
Total calories: 180 (I don’t believe this)

Macro info:
Calories: 2533
Carbs: 244g
Fats: 70g
Protein: 224g

Breakfast: coffee with milk x 2, 2 scoops whey isolate, 1 tbsp psyllium husk mixed with water, 5g scoop creatine, 2 Greek yogurt cups, 1 large banana

Lunch: 108g chicken thigh, 144g white rice, 57g steamed carrots

Dinner: 8 pieces salmon nigiri, 4 pieces California roll, 1 cup miso soup, digestive enzyme tablet

Post dinner: 1 shake with 2 scoops whey isolate, 5g scoop creatine, 1 tbsp psyllium husk mixed with water, 2 rice cakes, multivitamin, fish oil, D3 with K2, melatonin, magnesium, vitamin c, digestive enzyme tablet, and zinc

Injectables/others:
500mg Synenthate (glute) (250mg Monday/250mg Thursday)

12.5mg Syn Aromasin (Monday/Thursday)

25mg Synoviron (AM) (daily)

3iu HGH (subq stomach) (PM) (daily)

1mg Retatrutide (subq stomach) E3D

2mg BPC-157 (subq right elbow)

1mg TB500 (subq right elbow)

Notes: Did a lot of cardio today, I think the spin bike was a great addition to the home gym, feeling like a full body transformation is going to happen this year. Dropped HGH to 3 iu as per @LevButlerov
Calories and macros were high, due to the massive amount of salmon nigiri I ate, had to wait after dinner before I could workout because I was so full.

 

[LevButlerov]

March 26 – 2026 log

Weight: will weigh myself tomorrow morning, scared to see what the scale says.

Sleep: 4:19, my son woke me up just after I fell asleep around 21:00 and when that happens I have a hell of a time falling back asleep. The lack of sleep didn’t affect anything other than my commute home, I was a sleepy boy.

Today’s session(s):

Spin bike 3:30 - 04:00
30:15
254 calories (don’t think it’s accurate)
HR: 114BPM

Legs
Duration: 1:43
Volume: 56,840 lbs

High Bar Squat
Try for 3 x 7. First set felt easy. Let’s hope second and third feel like that. Fucking easy. 265 next session?
W: 45 × 10
W: 135 × 6
W: 185 × 4
255 × 8 @8.5
255 × 8 @9
255 × 8 @9

Romanian Deadlift (Barbell)
Try for 225x3x14
Easy.
225 × 14 @8
225 × 14 @9
225 × 14 @10 (F)

Lying Leg Curl (Machine)
Single leg. Weight plus black resistance band. 10lbs over my PB single leg hamstring curl, 24lbs lighter body weight. Feels like I’m blowing a load on these.
W: 40 × 10
W: 40 × 10
80 × 12 @9.5
80 × 12 @9.5
80 × 13 @9.5
80 × 13 @9.5
80 × 12 @10 (F)
80 × 12 @10 (F)

Leg Extension (Machine)
Single leg. Weight plus black resistance band. Goddamn what a burn.
85 × 26 @10
85 × 26 @10
85 × 21 @10
85 × 21 @10
85 × 23 @10 (F)
85 × 23 @10 (F)

Standing Calf Raise (Barbell)
Huge improvement in reps, and quality of reps.
175 × 42 @8.5
175 × 39 @9.5
175 × 37 @10 (F)

Spin bike post workout:
20:06
HR: 116BPM
Total calories: 180 (I don’t believe this)

Macro info:
Calories: 2533
Carbs: 244g
Fats: 70g
Protein: 224g

Breakfast: coffee with milk x 2, 2 scoops whey isolate, 1 tbsp psyllium husk mixed with water, 5g scoop creatine, 2 Greek yogurt cups, 1 large banana

Lunch: 108g chicken thigh, 144g white rice, 57g steamed carrots

Dinner: 8 pieces salmon nigiri, 4 pieces California roll, 1 cup miso soup, digestive enzyme tablet

Post dinner: 1 shake with 2 scoops whey isolate, 5g scoop creatine, 1 tbsp psyllium husk mixed with water, 2 rice cakes, multivitamin, fish oil, D3 with K2, melatonin, magnesium, vitamin c, digestive enzyme tablet, and zinc

Injectables/others:
500mg Synenthate (glute) (250mg Monday/250mg Thursday)

12.5mg Syn Aromasin (Monday/Thursday)

25mg Synoviron (AM) (daily)

3iu HGH (subq stomach) (PM) (daily)

1mg Retatrutide (subq stomach) E3D

2mg BPC-157 (subq right elbow)

1mg TB500 (subq right elbow)

Notes: Did a lot of cardio today, I think the spin bike was a great addition to the home gym, feeling like a full body transformation is going to happen this year. Dropped HGH to 3 iu as per @LevButlerov
Calories and macros were high, due to the massive amount of salmon nigiri I ate, had to wait after dinner before I could workout because I was so full.

3 iu of hgh is good and lets see tomorrow weight @wye 225 big deads!

 

[wye]

What do you guys think about skipping rest days on PPLRPPL. I’m definitely ready to work out again today or should I just do planned rest day and cardio.

 

[HarleyGuy]

March 26 – 2026 log

Weight: will weigh myself tomorrow morning, scared to see what the scale says.

Sleep: 4:19, my son woke me up just after I fell asleep around 21:00 and when that happens I have a hell of a time falling back asleep. The lack of sleep didn’t affect anything other than my commute home, I was a sleepy boy.

Today’s session(s):

Spin bike 3:30 - 04:00
30:15
254 calories (don’t think it’s accurate)
HR: 114BPM

Legs
Duration: 1:43
Volume: 56,840 lbs

High Bar Squat
Try for 3 x 7. First set felt easy. Let’s hope second and third feel like that. Fucking easy. 265 next session?
W: 45 × 10
W: 135 × 6
W: 185 × 4
255 × 8 @8.5
255 × 8 @9
255 × 8 @9

Romanian Deadlift (Barbell)
Try for 225x3x14
Easy.
225 × 14 @8
225 × 14 @9
225 × 14 @10 (F)

Lying Leg Curl (Machine)
Single leg. Weight plus black resistance band. 10lbs over my PB single leg hamstring curl, 24lbs lighter body weight. Feels like I’m blowing a load on these.
W: 40 × 10
W: 40 × 10
80 × 12 @9.5
80 × 12 @9.5
80 × 13 @9.5
80 × 13 @9.5
80 × 12 @10 (F)
80 × 12 @10 (F)

Leg Extension (Machine)
Single leg. Weight plus black resistance band. Goddamn what a burn.
85 × 26 @10
85 × 26 @10
85 × 21 @10
85 × 21 @10
85 × 23 @10 (F)
85 × 23 @10 (F)

Standing Calf Raise (Barbell)
Huge improvement in reps, and quality of reps.
175 × 42 @8.5
175 × 39 @9.5
175 × 37 @10 (F)

Spin bike post workout:
20:06
HR: 116BPM
Total calories: 180 (I don’t believe this)

Macro info:
Calories: 2533
Carbs: 244g
Fats: 70g
Protein: 224g

Breakfast: coffee with milk x 2, 2 scoops whey isolate, 1 tbsp psyllium husk mixed with water, 5g scoop creatine, 2 Greek yogurt cups, 1 large banana

Lunch: 108g chicken thigh, 144g white rice, 57g steamed carrots

Dinner: 8 pieces salmon nigiri, 4 pieces California roll, 1 cup miso soup, digestive enzyme tablet

Post dinner: 1 shake with 2 scoops whey isolate, 5g scoop creatine, 1 tbsp psyllium husk mixed with water, 2 rice cakes, multivitamin, fish oil, D3 with K2, melatonin, magnesium, vitamin c, digestive enzyme tablet, and zinc

Injectables/others:
500mg Synenthate (glute) (250mg Monday/250mg Thursday)

12.5mg Syn Aromasin (Monday/Thursday)

25mg Synoviron (AM) (daily)

3iu HGH (subq stomach) (PM) (daily)

1mg Retatrutide (subq stomach) E3D

2mg BPC-157 (subq right elbow)

1mg TB500 (subq right elbow)

Notes: Did a lot of cardio today, I think the spin bike was a great addition to the home gym, feeling like a full body transformation is going to happen this year. Dropped HGH to 3 iu as per @LevButlerov
Calories and macros were high, due to the massive amount of salmon nigiri I ate, had to wait after dinner before I could workout because I was so full.

Nice marcros and workouts bro. Strong bench press this week! Be careful with the neck on squats please and if you're covered for acupuncture I'd keep that going since it's what worked. Don't worry too much about the scale at the moment is my advice. Do you use a Renpho scale?

Just going to weigh myself on Friday’s moving forward until the HGH levels out my water retention.

Smart move, this way you don't become obsessed with the number

Overhead Press (Barbell)

Nice bro!!

Notes: I’ve never had a rice cooker before, and they are absolutely unbelievable. The sticky rice it made was so delicious I don’t think I’ll have issues getting enough carbs moving forward.

Aren't they great!

3iu HGH (subq stomach) (PM) (daily)

Good you went to 3iu instead of doubling to 4iu. Big jumps in GH can end up with unwanted side effects but you can get to 4iu eventually no problem.

 

[Shakey]

March 25 – 2026 log

Day off of work, massage at 0800, made my neck way worse. Acupuncture at 15:00 wouldn’t touch my neck with needles because massage this morning so he did frontal from feet to shoulders, chiropractor at 16:05, chiropractor was a miracle worker, did cupping, and popped my neck in just the right way to fix my neck pain! He also identified where my problem with my elbow was, did scraping, and gave me an exercise to do to fix the issue.

Weight: Just going to weigh myself on Friday’s moving forward until the HGH levels out my water retention.

Sleep: 9:17 HGH definitely having a huge effect on my sleep, also having the day off really helped.

Today’s session:

Pull
Duration: 1:44
Volume: 28,155 lbs

Lat Pulldown (Cable)
Traditional lat bar today instead of MAG, used a pronated grip for set 1. Pronate MAG grip for set 2/3, less elbow discomfort with MAG. De-load on these next session to 110.
W: 90 × 12
130 × 10 @9.5
130 × 13 @10 (F)
130 × 12 @10 (F)

Seated Cable Row – Bar Grip
Height: 3 Felt good. De-load next session to 120. Felt way better squeeze being able to control 120 through whole rep range versus getting 7 good ones at 140 and then horsecocking until 12 reps.
140 × 14 @10
140 × 12 @10
120 × 14 @10 (F)

Straight Arm Lat Pulldown (Cable)
50 × 13 @9.5
50 × 15 @10
50 × 12 @10 (F)

Reverse Fly Single Arm (Cable)
Height: 27

First set no partials. Second set partials 17-22. Third set partials 19-26
35 × 19 @9.5
35 × 19 @9.5
35 × 22 @9.5
35 × 22 @9.5
35 × 26 @10 (F)
35 × 26 @10 (F)

Behind the Back Curl (Cable)
Height: 7

Like the lower height. First time in months right side felt stronger than left side. Let’s go!
45 × 20 @9.5
45 × 20 @9.5
45 × 22 @10
45 × 22 @10
45 × 18 @9.5
45 × 18 @9.5

Bicep Curl (Cable)
Accidentally left 45 on from curls for first set. Dropped to 35 for second and third. Short rest.
45 × 12 @10 (F)
35 × 13 @10 (F)
35 × 11 @10 (F)

Hammer Curl (Dumbbell)
22.5 × 30 @9
22.5 × 30 @9
22.5 × 27 @9.5
22.5 × 27 @9.5
22.5 × 26 @10 (F)
22.5 × 26 @10 (F)

Spin bike:
15:02
Average HR: 125
Total calories: 148 (I don’t believe this)

Macro info:
Calories: 2117
Carbs: 200g
Fats: 60g
Protein: 195g

Breakfast: coffee with milk x 2, 2 scoops whey isolate, 1 tbsp psyllium husk mixed with water, 5g scoop creatine, 2 Greek yogurt cups, 1 large banana

Lunch: 1 cup broccoli cheddar soup, 2 slices sourdough bread

Dinner: 197g rice, 149g chicken thigh, 60g steamed carrot, digestive enzyme tablet

Post dinner: 1 shake with 2 scoops whey isolate, 5g scoop creatine, 1 tbsp psyllium husk mixed with water, 1 rice cakes, multivitamin, fish oil, D3 with K2, melatonin, magnesium, vitamin c, digestive enzyme tablet, and zinc

Injectables/others:
500mg Synenthate (glute) (250mg Monday/250mg Thursday)
12.5mg Syn Aromasin (Monday/Thursday)
25mg Synoviron (AM) (daily)
4iu HGH (subq stomach) (PM) (daily)
1mg Retatrutide (subq stomach) E3D
2mg BPC-157 (subq right elbow)
1mg TB500 (subq right elbow)

Notes: Bumped HGH from 2iu to 4iu, will hold steady moving forward. Lunch wasn’t my best macros I’ve had since I started this cycle but it was in between running errands and was delicious.

View attachment 204417

Wicked volume bud. Stay on the grind

 

[Shakey]

March 26 – 2026 log

Weight: will weigh myself tomorrow morning, scared to see what the scale says.

Sleep: 4:19, my son woke me up just after I fell asleep around 21:00 and when that happens I have a hell of a time falling back asleep. The lack of sleep didn’t affect anything other than my commute home, I was a sleepy boy.

Today’s session(s):

Spin bike 3:30 - 04:00
30:15
254 calories (don’t think it’s accurate)
HR: 114BPM

Legs
Duration: 1:43
Volume: 56,840 lbs

High Bar Squat
Try for 3 x 7. First set felt easy. Let’s hope second and third feel like that. Fucking easy. 265 next session?
W: 45 × 10
W: 135 × 6
W: 185 × 4
255 × 8 @8.5
255 × 8 @9
255 × 8 @9

Romanian Deadlift (Barbell)
Try for 225x3x14
Easy.
225 × 14 @8
225 × 14 @9
225 × 14 @10 (F)

Lying Leg Curl (Machine)
Single leg. Weight plus black resistance band. 10lbs over my PB single leg hamstring curl, 24lbs lighter body weight. Feels like I’m blowing a load on these.
W: 40 × 10
W: 40 × 10
80 × 12 @9.5
80 × 12 @9.5
80 × 13 @9.5
80 × 13 @9.5
80 × 12 @10 (F)
80 × 12 @10 (F)

Leg Extension (Machine)
Single leg. Weight plus black resistance band. Goddamn what a burn.
85 × 26 @10
85 × 26 @10
85 × 21 @10
85 × 21 @10
85 × 23 @10 (F)
85 × 23 @10 (F)

Standing Calf Raise (Barbell)
Huge improvement in reps, and quality of reps.
175 × 42 @8.5
175 × 39 @9.5
175 × 37 @10 (F)

Spin bike post workout:
20:06
HR: 116BPM
Total calories: 180 (I don’t believe this)

Macro info:
Calories: 2533
Carbs: 244g
Fats: 70g
Protein: 224g

Breakfast: coffee with milk x 2, 2 scoops whey isolate, 1 tbsp psyllium husk mixed with water, 5g scoop creatine, 2 Greek yogurt cups, 1 large banana

Lunch: 108g chicken thigh, 144g white rice, 57g steamed carrots

Dinner: 8 pieces salmon nigiri, 4 pieces California roll, 1 cup miso soup, digestive enzyme tablet

Post dinner: 1 shake with 2 scoops whey isolate, 5g scoop creatine, 1 tbsp psyllium husk mixed with water, 2 rice cakes, multivitamin, fish oil, D3 with K2, melatonin, magnesium, vitamin c, digestive enzyme tablet, and zinc

Injectables/others:
500mg Synenthate (glute) (250mg Monday/250mg Thursday)

12.5mg Syn Aromasin (Monday/Thursday)

25mg Synoviron (AM) (daily)

3iu HGH (subq stomach) (PM) (daily)

1mg Retatrutide (subq stomach) E3D

2mg BPC-157 (subq right elbow)

1mg TB500 (subq right elbow)

Notes: Did a lot of cardio today, I think the spin bike was a great addition to the home gym, feeling like a full body transformation is going to happen this year. Dropped HGH to 3 iu as per @LevButlerov
Calories and macros were high, due to the massive amount of salmon nigiri I ate, had to wait after dinner before I could workout because I was so full.

Another great workout. Did you already post pics of the new bike? I wouldnt worry bout the water gain. Embrace the gh weight increase, it translates to better gainz.

Your diets better than mine, thats for sure.

 

[wye]

Another great workout. Did you already post pics of the new bike? I wouldnt worry bout the water gain. Embrace the gh weight increase, it translates to better gainz.

Your diets better than mine, thats for sure.

Yeah it’s up there somewhere. Honestly it’s kind of a piece of shit for what I’ve paid. Had to remove one piece of plastic on the front because the belt was running against it. Noticed that piece of the plastic on the front leg was damaged from factory. Going to see if the company will send me replacement parts and a schematic for replacing the belt as I’m not willing to ship back to Quebec for warranty work when I’m more mechanically inclined then whoever they have working for them I’m sure. It does ride just fine though. Pretty comfy. Pretty adjustable and it will do just fine.

 

[wye]

Also the final revision of my pulley set up for flies. Added some spinning shackles so the pulley pitch could change. Used shorter carabiners on the cable tower side to make it tensioned against the pulley. Excited for my next push day.

 

[Shakey]

Yeah it’s up there somewhere. Honestly it’s kind of a piece of shit for what I’ve paid. Had to remove one piece of plastic on the front because the belt was running against it. Noticed that piece of the plastic on the front leg was damaged from factory. Going to see if the company will send me replacement parts and a schematic for replacing the belt as I’m not willing to ship back to Quebec for warranty work when I’m more mechanically inclined then whoever they have working for them I’m sure. It does ride just fine though. Pretty comfy. Pretty adjustable and it will do just fine.

Nice bike, maybe i should look for something used for my apt.

Also the final revision of my pulley set up for flies. Added some spinning shackles so the pulley pitch could change. Used shorter carabiners on the cable tower side to make it tensioned against the pulley. Excited for my next push day.

Bro, the setup is awesome

 

[LevButlerov]

What do you guys think about skipping rest days on PPLRPPL. I’m definitely ready to work out again today or should I just do planned rest day and cardio.

I wouldn't skip rest day you need rest to recover its crucial even on cycle @wye

 

[LevButlerov]

Yeah it’s up there somewhere. Honestly it’s kind of a piece of shit for what I’ve paid. Had to remove one piece of plastic on the front because the belt was running against it. Noticed that piece of the plastic on the front leg was damaged from factory. Going to see if the company will send me replacement parts and a schematic for replacing the belt as I’m not willing to ship back to Quebec for warranty work when I’m more mechanically inclined then whoever they have working for them I’m sure. It does ride just fine though. Pretty comfy. Pretty adjustable and it will do just fine.

Also the final revision of my pulley set up for flies. Added some spinning shackles so the pulley pitch could change. Used shorter carabiners on the cable tower side to make it tensioned against the pulley. Excited for my next push day.

nice thats ahrdcore

 

[wye]

March 27 – 2026 log

Was boring not lifting today, my body is ready to smash push day tomorrow. Did some isometric work recommended by chiropractor to fix my elbow tendon issues which hurt like hell but I can see how it would work.

Weight: 191.4lb, from 182.4lb, so up 9lbs since I started logging 19 days ago. Started HGH on the 18th, so up 7lbs since starting HGH.

Sleep: 6:43

Today’s session(s):

Rest day (no lifting)

Spin bike

30:26
246 calories (don’t think it’s accurate)
HR: 114BPM average

Macro info:
Calories: 2265
Carbs: 224g
Fats: 58g
Protein: 209g

Breakfast: coffee with milk x 2, 2 scoops whey isolate, 1 tbsp psyllium husk mixed with water, 5g scoop creatine,

Lunch: 162g white rice, 163g chicken breast, 2 rice cakes

Post lunch snack: 1 cup broccoli cheddar soup, 2 slices of sourdough bread (84g total)

Dinner: 140g white rice, 96g chicken thighs, 72g broccoli, 80g Greek salad, 0.5 tbsp Greek dressing, 1 tbsp feta cheese, 1 digestive enzyme tablet

Post dinner: 1 shake with 2 scoops whey isolate, 5g scoop creatine, 1 tbsp psyllium husk mixed with water, 2 rice cakes, 1 banana, multivitamin, fish oil, D3 with K2, melatonin, magnesium, vitamin c, digestive enzyme tablet, and zinc

Injectables/others:
500mg Synenthate (glute) (250mg Monday/250mg Thursday)

12.5mg Syn Aromasin (Monday/Thursday)

25mg Synoviron (AM) (daily)

3iu HGH (subq stomach) (PM) (daily)

1.5mg Retatrutide (subq stomach) E3D

2mg BPC-157 (subq right elbow)

1mg TB500 (subq right elbow)

Notes: Increased reta dose to 1.5mg E3D, noticed more food noise today which tracks as I have been giving it my all in the gym. I just don’t want to have the urge to constantly be snacking like I did today.

 

[LevButlerov]

March 27 – 2026 log

Was boring not lifting today, my body is ready to smash push day tomorrow. Did some isometric work recommended by chiropractor to fix my elbow tendon issues which hurt like hell but I can see how it would work.

Weight: 191.4lb, from 182.4lb, so up 9lbs since I started logging 19 days ago. Started HGH on the 18th, so up 7lbs since starting HGH.

Sleep: 6:43

Today’s session(s):

Rest day (no lifting)

Spin bike

30:26
246 calories (don’t think it’s accurate)
HR: 114BPM average

Macro info:
Calories: 2265
Carbs: 224g
Fats: 58g
Protein: 209g

Breakfast: coffee with milk x 2, 2 scoops whey isolate, 1 tbsp psyllium husk mixed with water, 5g scoop creatine,

Lunch: 162g white rice, 163g chicken breast, 2 rice cakes

Post lunch snack: 1 cup broccoli cheddar soup, 2 slices of sourdough bread (84g total)

Dinner: 140g white rice, 96g chicken thighs, 72g broccoli, 80g Greek salad, 0.5 tbsp Greek dressing, 1 tbsp feta cheese, 1 digestive enzyme tablet

Post dinner: 1 shake with 2 scoops whey isolate, 5g scoop creatine, 1 tbsp psyllium husk mixed with water, 2 rice cakes, 1 banana, multivitamin, fish oil, D3 with K2, melatonin, magnesium, vitamin c, digestive enzyme tablet, and zinc

Injectables/others:
500mg Synenthate (glute) (250mg Monday/250mg Thursday)

12.5mg Syn Aromasin (Monday/Thursday)

25mg Synoviron (AM) (daily)

3iu HGH (subq stomach) (PM) (daily)

1.5mg Retatrutide (subq stomach) E3D

2mg BPC-157 (subq right elbow)

1mg TB500 (subq right elbow)

Notes: Increased reta dose to 1.5mg E3D, noticed more food noise today which tracks as I have been giving it my all in the gym. I just don’t want to have the urge to constantly be snacking like I did today.

good food today for a rest day lets see how retatrutide bump does @wye

 

[wye]

March 28 – 2026 log

Worked out early this morning 7-9am, and then spent the day playing with my son outside, dentist visit, and other errands.

Weight: next weigh in Friday

Sleep: 8:55

Today’s session(s):
Push
Duration: 1:51
Volume: 22,453 lbs

Spinning
Warm up. Get blood flowing.
5:01

Barbell Bench Press
Oh lets fucking go. Could have maybe done 1-2 more reps set 1 at a 5lb weight increase.
W: 45 × 20
W: 95 × 10
W: 135 × 6
W: 165 × 4
210 × 9 @8.5
210 × 8 @9.5

Incline Bench Press (Barbell)
Much cleaner reps than last session. Pause at bottom for 1 second. Explode to lock out. Huge fucking improvement on second set. Progression is happening again. Praise be to the Testosterone and Proviron gods. Failed last set going for 10. Reps were so much cleaner this time. Especially last reps.
145 × 8 @9
145 × 10 @9
145 × 9 @10 (F)

Cable Fly Crossovers
The pulleys I’m using now aren’t as smooth as the ones I borrowed from work. Going to deload as that friction is added weight.
35 × 13 @9.5
30 × 18 @9.5
30 × 21 @10 (F)

Overhead Press (Barbell)
5lb weight increase. Really felt these in a good way today. Failed going for an extra rep on each set.
105 × 11 @10 (F)
105 × 10 @10 (F)
100 × 9 @10 (F)

Cable Lateral Raise
Height: 8 Clean reps, no partials today. Right elbow/forearm pain on right side sets which tracks as I did a little isometric work on it last night trying to fix tendon issue.
20 × 18 @9.5
20 × 18 @9.5
20 × 16 @10 (F)
20 × 16 @10 (F)
20 × 15 @10 (F)
20 × 15 @10 (F)

Triceps Rope Pushdown
Felt good, nice pump after.
37 × 19 @9.5
37 × 17 @10 (F)
37 × 15 @10 (F)
37 × 12 @10 (F)

Overhead Triceps Extension (Cable)
Height: 12
Felt really nice. Love these.
37 × 21 @10 (F)
37 × 19 @10 (F)
37 × 16 @10 (F)
37 × 15 @10 (F)


Spin bike (four hours post lift)

30:10
258 calories (don’t think it’s accurate)
HR: 122BPM average

Macro info:
Calories: 1877
Carbs: 160g
Fats: 45g
Protein: 203g

Breakfast: coffee with milk x 2, 2 scoops whey isolate, 1 tbsp psyllium husk mixed with water, 5g scoop creatine, 2 greek yogurt cups, 2 eggs, 110g white rice

Lunch: 120g white rice, 37g steamed broccoli, 92g chicken thigh

Dinner: 140g white rice, 120g chicken thighs, 53g steamed broccoli, 1 digestive enzyme tablet

Post dinner: 1 shake with 2 scoops whey isolate, 5g scoop creatine, 1 tbsp psyllium husk mixed with water, 2 rice cakes, 1 banana, multivitamin, fish oil, D3 with K2, melatonin, magnesium, vitamin c, digestive enzyme tablet, and zinc

Injectables/others:
500mg Synenthate (glute) (250mg Monday/250mg Thursday)

12.5mg Aromasyn (Monday/Thursday)

25mg Synoviron (AM) (daily)

3iu HGH (subq stomach) (PM) (daily)

1.5mg Retatrutide (subq stomach) E3D

2mg BPC-157 (subq right elbow)

1mg TB500 (subq right elbow)



Notes: Wasn’t super high on calories and macros today, but that’s okay had to quickly fire down food for lunch before dentist after playing outside with my son and then couldn’t eat for 4 hours post dentist due to fluoride. May hammer a couple glasses of whole milk while watching the F1 race tonight but they won’t be accounted for in today’s log.

Couple pictures of chest/shoulders post workout.

 

[LevButlerov]

March 28 – 2026 log

Worked out early this morning 7-9am, and then spent the day playing with my son outside, dentist visit, and other errands.

Weight: next weigh in Friday

Sleep: 8:55

Today’s session(s):
Push
Duration: 1:51
Volume: 22,453 lbs

Spinning
Warm up. Get blood flowing.
5:01

Barbell Bench Press
Oh lets fucking go. Could have maybe done 1-2 more reps set 1 at a 5lb weight increase.
W: 45 × 20
W: 95 × 10
W: 135 × 6
W: 165 × 4
210 × 9 @8.5
210 × 8 @9.5

Incline Bench Press (Barbell)
Much cleaner reps than last session. Pause at bottom for 1 second. Explode to lock out. Huge fucking improvement on second set. Progression is happening again. Praise be to the Testosterone and Proviron gods. Failed last set going for 10. Reps were so much cleaner this time. Especially last reps.
145 × 8 @9
145 × 10 @9
145 × 9 @10 (F)

Cable Fly Crossovers
The pulleys I’m using now aren’t as smooth as the ones I borrowed from work. Going to deload as that friction is added weight.
35 × 13 @9.5
30 × 18 @9.5
30 × 21 @10 (F)

Overhead Press (Barbell)
5lb weight increase. Really felt these in a good way today. Failed going for an extra rep on each set.
105 × 11 @10 (F)
105 × 10 @10 (F)
100 × 9 @10 (F)

Cable Lateral Raise
Height: 8 Clean reps, no partials today. Right elbow/forearm pain on right side sets which tracks as I did a little isometric work on it last night trying to fix tendon issue.
20 × 18 @9.5
20 × 18 @9.5
20 × 16 @10 (F)
20 × 16 @10 (F)
20 × 15 @10 (F)
20 × 15 @10 (F)

Triceps Rope Pushdown
Felt good, nice pump after.
37 × 19 @9.5
37 × 17 @10 (F)
37 × 15 @10 (F)
37 × 12 @10 (F)

Overhead Triceps Extension (Cable)
Height: 12
Felt really nice. Love these.
37 × 21 @10 (F)
37 × 19 @10 (F)
37 × 16 @10 (F)
37 × 15 @10 (F)


Spin bike (four hours post lift)

30:10
258 calories (don’t think it’s accurate)
HR: 122BPM average

Macro info:
Calories: 1877
Carbs: 160g
Fats: 45g
Protein: 203g

Breakfast: coffee with milk x 2, 2 scoops whey isolate, 1 tbsp psyllium husk mixed with water, 5g scoop creatine, 2 greek yogurt cups, 2 eggs, 110g white rice

Lunch: 120g white rice, 37g steamed broccoli, 92g chicken thigh

Dinner: 140g white rice, 120g chicken thighs, 53g steamed broccoli, 1 digestive enzyme tablet

Post dinner: 1 shake with 2 scoops whey isolate, 5g scoop creatine, 1 tbsp psyllium husk mixed with water, 2 rice cakes, 1 banana, multivitamin, fish oil, D3 with K2, melatonin, magnesium, vitamin c, digestive enzyme tablet, and zinc

Injectables/others:
500mg Synenthate (glute) (250mg Monday/250mg Thursday)

12.5mg Aromasyn (Monday/Thursday)

25mg Synoviron (AM) (daily)

3iu HGH (subq stomach) (PM) (daily)

1.5mg Retatrutide (subq stomach) E3D

2mg BPC-157 (subq right elbow)

1mg TB500 (subq right elbow)



Notes: Wasn’t super high on calories and macros today, but that’s okay had to quickly fire down food for lunch before dentist after playing outside with my son and then couldn’t eat for 4 hours post dentist due to fluoride. May hammer a couple glasses of whole milk while watching the F1 race tonight but they won’t be accounted for in today’s log.

Couple pictures of chest/shoulders post workout.

you're looking good nice and pumped on the shoulders @wye and love the good sleep. the overheads though 105 a bit much remember overheads can have shoulder injury drop to 70s please

 

[wye]

you're looking good nice and pumped on the shoulders @wye and love the good sleep. the overheads though 105 a bit much remember overheads can have shoulder injury drop to 70s please

105lb total with barbell. Not 105lb dumbbells. I can push a lot harder than 105 but taking it easy and focusing on clean reps.

 

[stevesmi]

March 28 – 2026 log

Worked out early this morning 7-9am, and then spent the day playing with my son outside, dentist visit, and other errands.

Weight: next weigh in Friday

Sleep: 8:55

Today’s session(s):
Push
Duration: 1:51
Volume: 22,453 lbs

Spinning
Warm up. Get blood flowing.
5:01

Barbell Bench Press
Oh lets fucking go. Could have maybe done 1-2 more reps set 1 at a 5lb weight increase.
W: 45 × 20
W: 95 × 10
W: 135 × 6
W: 165 × 4
210 × 9 @8.5
210 × 8 @9.5

Incline Bench Press (Barbell)
Much cleaner reps than last session. Pause at bottom for 1 second. Explode to lock out. Huge fucking improvement on second set. Progression is happening again. Praise be to the Testosterone and Proviron gods. Failed last set going for 10. Reps were so much cleaner this time. Especially last reps.
145 × 8 @9
145 × 10 @9
145 × 9 @10 (F)

Cable Fly Crossovers
The pulleys I’m using now aren’t as smooth as the ones I borrowed from work. Going to deload as that friction is added weight.
35 × 13 @9.5
30 × 18 @9.5
30 × 21 @10 (F)

Overhead Press (Barbell)
5lb weight increase. Really felt these in a good way today. Failed going for an extra rep on each set.
105 × 11 @10 (F)
105 × 10 @10 (F)
100 × 9 @10 (F)

Cable Lateral Raise
Height: 8 Clean reps, no partials today. Right elbow/forearm pain on right side sets which tracks as I did a little isometric work on it last night trying to fix tendon issue.
20 × 18 @9.5
20 × 18 @9.5
20 × 16 @10 (F)
20 × 16 @10 (F)
20 × 15 @10 (F)
20 × 15 @10 (F)

Triceps Rope Pushdown
Felt good, nice pump after.
37 × 19 @9.5
37 × 17 @10 (F)
37 × 15 @10 (F)
37 × 12 @10 (F)

Overhead Triceps Extension (Cable)
Height: 12
Felt really nice. Love these.
37 × 21 @10 (F)
37 × 19 @10 (F)
37 × 16 @10 (F)
37 × 15 @10 (F)


Spin bike (four hours post lift)

30:10
258 calories (don’t think it’s accurate)
HR: 122BPM average

Macro info:
Calories: 1877
Carbs: 160g
Fats: 45g
Protein: 203g

Breakfast: coffee with milk x 2, 2 scoops whey isolate, 1 tbsp psyllium husk mixed with water, 5g scoop creatine, 2 greek yogurt cups, 2 eggs, 110g white rice

Lunch: 120g white rice, 37g steamed broccoli, 92g chicken thigh

Dinner: 140g white rice, 120g chicken thighs, 53g steamed broccoli, 1 digestive enzyme tablet

Post dinner: 1 shake with 2 scoops whey isolate, 5g scoop creatine, 1 tbsp psyllium husk mixed with water, 2 rice cakes, 1 banana, multivitamin, fish oil, D3 with K2, melatonin, magnesium, vitamin c, digestive enzyme tablet, and zinc

Injectables/others:
500mg Synenthate (glute) (250mg Monday/250mg Thursday)

12.5mg Aromasyn (Monday/Thursday)

25mg Synoviron (AM) (daily)

3iu HGH (subq stomach) (PM) (daily)

1.5mg Retatrutide (subq stomach) E3D

2mg BPC-157 (subq right elbow)

1mg TB500 (subq right elbow)



Notes: Wasn’t super high on calories and macros today, but that’s okay had to quickly fire down food for lunch before dentist after playing outside with my son and then couldn’t eat for 4 hours post dentist due to fluoride. May hammer a couple glasses of whole milk while watching the F1 race tonight but they won’t be accounted for in today’s log.

Couple pictures of chest/shoulders post workout.

@wye impressive job man. Let's get you on the podcast as well. We need to go over all of this and talk about it. Will be a great way to share what you've learned.

 

[wye]

March 29 – 2026 log

Weight: next weigh in Friday

Sleep: 7:14

Blood pressure: 110/64

Today’s session(s):

Pull
Duration: 1:42
Volume: 26,610 lbs

Spinning
5:26

Lat Pulldown (Cable)
Pronated close MAG grip. De-load to 115 looking for clean reps until partials. Set 1, 14 clean controlled reps, 3 partials. Set 2, 12 clean controlled reps, 4 partials. Set 3, 12 clean controlled reps, 3 partials. Failure.
W: 90 × 12
115 × 17 @9.5
115 × 16 @9.5
115 × 15 @10 (F)

Seated Cable Row – Bar Grip
Height: 3 Switching supinated grip to pronated MAG to take some strain off biceps and hopefully activate traps going to skip shrugs again today until neck is 100%. De-load to 120. Set 1, 18 clean reps, 4 partials. Set 2, 15 clean reps, 4 partials. Set 3, 13 clean reps, 5 partials. Failure.
120 × 22 @9.5
120 × 19 @9.5
120 × 18 @10 (F)

Straight Arm Lat Pulldown (Cable)
Using proper lat bar that I just purchased with wider grip. Going to de-load on second set to 40. Felt way better mind muscle at 40, and less like I’m going to cause a hernia at 50 with wide grip.
50 × 13 @10 (F)
40 × 14 @10 (F)
40 × 12 @10 (F)

Rear Delt Reverse Fly (Cable)
Rigged a new set up off the squat rack. Holy shit these felt amazing.
10 × 22
15 × 24 @7
15 × 30 @9.5
20 × 23 @10 (F)
20 × 21 @10 (F)

Behind the Back Curl (Cable)
Height: 7

50lbs caused quite a bit of right elbow discomfort. Had no issues at 45 last session. Going to deload to 35 for pump and to prevent pain this session. Maybe skip hammer curls. Second set was 22 clean ass reps, had better feel in the bicep than 45 last session.
50 × 16 @9.5
50 × 16 @9.5
35 × 22 @9.5
35 × 22 @9.5
35 × 24 @10 (F)
35 × 24 @10 (F)

Bicep Curl (Cable)
Straight bar. Unreal pump with these. Progression in reps and feel.
35 × 16 @9.5
35 × 15 @10 (F)
35 × 13 @10 (F)

Hammer Curl (Dumbbell)
Pretty big right elbow pain for first 3-4 reps then it fucks off. Biceps are cooked going into these.
22.5 × 27 @9.5
22.5 × 27 @9.5
22.5 × 20 @10 (F)
22.5 × 20 @10 (F)
22.5 × 19 @10 (F)
22.5 × 19 @10 (F)


Macro info:
Calories: 2320
Carbs: 200g
Fats: 63g
Protein: 228g

Breakfast: coffee with milk x 2, 2 scoops whey isolate, 1 tbsp psyllium husk mixed with water, 5g scoop creatine, 2 greek yogurt cups, 2 rice cakes

Lunch: 151g white rice, 152g chicken thighs, 74g steamed broccoli

Dinner: 161g white rice, 153g chicken thighs, 45g steamed carrots, 1 digestive enzyme tablet

Post dinner: 1 shake with 2 scoops whey isolate, 5g scoop creatine, 1 tbsp psyllium husk mixed with water, 2 rice cakes, 1 cup of whole milk, multivitamin, fish oil, D3 with K2, melatonin, magnesium, vitamin c, digestive enzyme tablet, and zinc

Injectables/others:
500mg Synenthate (glute) (250mg Monday/250mg Thursday)

12.5mg Aromasyn (Monday/Thursday)

25mg Synoviron (AM) (daily)

3iu HGH (subq stomach) (PM) (daily)

1.25mg Retatrutide (subq stomach) E3D

2mg BPC-157 (subq right elbow)

1mg TB500 (subq right elbow)

Notes: Had a blood pressure monitor delivered today OMRON brand, works well enough I think. Syncs automatically via Bluetooth to Apple Health. I think 1.5mg may be to high on the reta, really struggled to power through meals today going to try 1.25mg tomorrow and see if I can find that E3D sweet spot.

I forgot to mention on yesterday’s log but I booked bloodwork to line up with week 6 of my cycle yesterday. Will be doing this bloodwork on April 17th, excited to see where the 500mg/week Synenthate, and 25mg/day Synoviron, plus 25mg/week Aromasyn has gotten my numbers to.

All things considered was a good workout, however I had significant elbow pain return today when last session was pretty painless, going to keep spamming the exercises suggested by chiropractor.

Attached photos of my rigging for doing rear delt flies in my squat rack using my cable tower that I put together today, and a couple of my other sets up for pull downs, and rows. Love figuring out how to make my home gym work for me.

 

[wye]

@wye impressive job man. Let's get you on the podcast as well. We need to go over all of this and talk about it. Will be a great way to share what you've learned.

Thanks @stevesmi I’ll try and figure out a date that I can connect with you and @Mobster before my wife gives birth. Should have a Friday in mid to end of April available to embarrass myself on an international stage

 

[Mobster]

Good stuff on the bench press

 

[stevesmi]

Thanks @stevesmi I’ll try and figure out a date that I can connect with you and @Mobster before my wife gives birth. Should have a Friday in mid to end of April available to embarrass myself on an international stage

Nice man, we look forward to having you and hopefully everything goes good with the birth

 

[2Thick]

March 28 – 2026 log

Worked out early this morning 7-9am, and then spent the day playing with my son outside, dentist visit, and other errands.

Weight: next weigh in Friday

Sleep: 8:55

Today’s session(s):
Push
Duration: 1:51
Volume: 22,453 lbs

Spinning
Warm up. Get blood flowing.
5:01

Barbell Bench Press
Oh lets fucking go. Could have maybe done 1-2 more reps set 1 at a 5lb weight increase.
W: 45 × 20
W: 95 × 10
W: 135 × 6
W: 165 × 4
210 × 9 @8.5
210 × 8 @9.5

Incline Bench Press (Barbell)
Much cleaner reps than last session. Pause at bottom for 1 second. Explode to lock out. Huge fucking improvement on second set. Progression is happening again. Praise be to the Testosterone and Proviron gods. Failed last set going for 10. Reps were so much cleaner this time. Especially last reps.
145 × 8 @9
145 × 10 @9
145 × 9 @10 (F)

Cable Fly Crossovers
The pulleys I’m using now aren’t as smooth as the ones I borrowed from work. Going to deload as that friction is added weight.
35 × 13 @9.5
30 × 18 @9.5
30 × 21 @10 (F)

Overhead Press (Barbell)
5lb weight increase. Really felt these in a good way today. Failed going for an extra rep on each set.
105 × 11 @10 (F)
105 × 10 @10 (F)
100 × 9 @10 (F)

Cable Lateral Raise
Height: 8 Clean reps, no partials today. Right elbow/forearm pain on right side sets which tracks as I did a little isometric work on it last night trying to fix tendon issue.
20 × 18 @9.5
20 × 18 @9.5
20 × 16 @10 (F)
20 × 16 @10 (F)
20 × 15 @10 (F)
20 × 15 @10 (F)

Triceps Rope Pushdown
Felt good, nice pump after.
37 × 19 @9.5
37 × 17 @10 (F)
37 × 15 @10 (F)
37 × 12 @10 (F)

Overhead Triceps Extension (Cable)
Height: 12
Felt really nice. Love these.
37 × 21 @10 (F)
37 × 19 @10 (F)
37 × 16 @10 (F)
37 × 15 @10 (F)


Spin bike (four hours post lift)

30:10
258 calories (don’t think it’s accurate)
HR: 122BPM average

Macro info:
Calories: 1877
Carbs: 160g
Fats: 45g
Protein: 203g

Breakfast: coffee with milk x 2, 2 scoops whey isolate, 1 tbsp psyllium husk mixed with water, 5g scoop creatine, 2 greek yogurt cups, 2 eggs, 110g white rice

Lunch: 120g white rice, 37g steamed broccoli, 92g chicken thigh

Dinner: 140g white rice, 120g chicken thighs, 53g steamed broccoli, 1 digestive enzyme tablet

Post dinner: 1 shake with 2 scoops whey isolate, 5g scoop creatine, 1 tbsp psyllium husk mixed with water, 2 rice cakes, 1 banana, multivitamin, fish oil, D3 with K2, melatonin, magnesium, vitamin c, digestive enzyme tablet, and zinc

Injectables/others:
500mg Synenthate (glute) (250mg Monday/250mg Thursday)

12.5mg Aromasyn (Monday/Thursday)

25mg Synoviron (AM) (daily)

3iu HGH (subq stomach) (PM) (daily)

1.5mg Retatrutide (subq stomach) E3D

2mg BPC-157 (subq right elbow)

1mg TB500 (subq right elbow)



Notes: Wasn’t super high on calories and macros today, but that’s okay had to quickly fire down food for lunch before dentist after playing outside with my son and then couldn’t eat for 4 hours post dentist due to fluoride. May hammer a couple glasses of whole milk while watching the F1 race tonight but they won’t be accounted for in today’s log.

Couple pictures of chest/shoulders post workout.

Injectables look terrific. I like the reta and the HGH and then the healing peptides. Hopefully your elbow issues are subsiding. @wye

 

[LevButlerov]

105lb total with barbell. Not 105lb dumbbells. I can push a lot harder than 105 but taking it easy and focusing on clean reps.

clean reps is #1

 

[ceo]

March 28 – 2026 log

Worked out early this morning 7-9am, and then spent the day playing with my son outside, dentist visit, and other errands.

Weight: next weigh in Friday

Sleep: 8:55

Today’s session(s):
Push
Duration: 1:51
Volume: 22,453 lbs

Spinning
Warm up. Get blood flowing.
5:01

Barbell Bench Press
Oh lets fucking go. Could have maybe done 1-2 more reps set 1 at a 5lb weight increase.
W: 45 × 20
W: 95 × 10
W: 135 × 6
W: 165 × 4
210 × 9 @8.5
210 × 8 @9.5

Incline Bench Press (Barbell)
Much cleaner reps than last session. Pause at bottom for 1 second. Explode to lock out. Huge fucking improvement on second set. Progression is happening again. Praise be to the Testosterone and Proviron gods. Failed last set going for 10. Reps were so much cleaner this time. Especially last reps.
145 × 8 @9
145 × 10 @9
145 × 9 @10 (F)

Cable Fly Crossovers
The pulleys I’m using now aren’t as smooth as the ones I borrowed from work. Going to deload as that friction is added weight.
35 × 13 @9.5
30 × 18 @9.5
30 × 21 @10 (F)

Overhead Press (Barbell)
5lb weight increase. Really felt these in a good way today. Failed going for an extra rep on each set.
105 × 11 @10 (F)
105 × 10 @10 (F)
100 × 9 @10 (F)

Cable Lateral Raise
Height: 8 Clean reps, no partials today. Right elbow/forearm pain on right side sets which tracks as I did a little isometric work on it last night trying to fix tendon issue.
20 × 18 @9.5
20 × 18 @9.5
20 × 16 @10 (F)
20 × 16 @10 (F)
20 × 15 @10 (F)
20 × 15 @10 (F)

Triceps Rope Pushdown
Felt good, nice pump after.
37 × 19 @9.5
37 × 17 @10 (F)
37 × 15 @10 (F)
37 × 12 @10 (F)

Overhead Triceps Extension (Cable)
Height: 12
Felt really nice. Love these.
37 × 21 @10 (F)
37 × 19 @10 (F)
37 × 16 @10 (F)
37 × 15 @10 (F)


Spin bike (four hours post lift)

30:10
258 calories (don’t think it’s accurate)
HR: 122BPM average

Macro info:
Calories: 1877
Carbs: 160g
Fats: 45g
Protein: 203g

Breakfast: coffee with milk x 2, 2 scoops whey isolate, 1 tbsp psyllium husk mixed with water, 5g scoop creatine, 2 greek yogurt cups, 2 eggs, 110g white rice

Lunch: 120g white rice, 37g steamed broccoli, 92g chicken thigh

Dinner: 140g white rice, 120g chicken thighs, 53g steamed broccoli, 1 digestive enzyme tablet

Post dinner: 1 shake with 2 scoops whey isolate, 5g scoop creatine, 1 tbsp psyllium husk mixed with water, 2 rice cakes, 1 banana, multivitamin, fish oil, D3 with K2, melatonin, magnesium, vitamin c, digestive enzyme tablet, and zinc

Injectables/others:
500mg Synenthate (glute) (250mg Monday/250mg Thursday)

12.5mg Aromasyn (Monday/Thursday)

25mg Synoviron (AM) (daily)

3iu HGH (subq stomach) (PM) (daily)

1.5mg Retatrutide (subq stomach) E3D

2mg BPC-157 (subq right elbow)

1mg TB500 (subq right elbow)



Notes: Wasn’t super high on calories and macros today, but that’s okay had to quickly fire down food for lunch before dentist after playing outside with my son and then couldn’t eat for 4 hours post dentist due to fluoride. May hammer a couple glasses of whole milk while watching the F1 race tonight but they won’t be accounted for in today’s log.

Couple pictures of chest/shoulders post workout.

bros chicken, rice and brocolli. It's a boring meal but it does the job. @wye and I like your cycle layout.

 

[wye]

Injectables look terrific. I like the reta and the HGH and then the healing peptides. Hopefully your elbow issues are subsiding. @wye

Elbow is being a finicky bitch. Some days better than others. Certain ranges of motion are painful but I’m confident that I can fix it with the rehab exercises.

clean reps is #1

100%. I’ve been horsecocking and ego lifting a bit on my pull downs with all this extra test power so I’m doing a bit of a de-load and chasing clean controlled reps moving forward.

bros chicken, rice and brocolli. It's a boring meal but it does the job. @wye and I like your cycle layout.

Yeah, it definitely is getting a bit old so I’ve been mixing up the seasonings and marinades. Going to throw some more steak and ground beef into the mix the following couple weeks to keep myself honest. I’ll be able to fire the barbecue up in a couple weeks too which will change the flavor and texture of everything to keep it a bit fresh. I’ve also noticed that eating cleaner has made the treats taste that much better when you do have them. For example a Diet Coke tastes absolutely unbelievable the one drink I may have every two weeks. And not eating chips ever makes those white cheddar rice cakes taste so damn good.

 

[Ulter]

March 29 – 2026 log

Weight: next weigh in Friday

Sleep: 7:14

Blood pressure: 110/64

Today’s session(s):

Pull
Duration: 1:42
Volume: 26,610 lbs

Spinning
5:26

Lat Pulldown (Cable)
Pronated close MAG grip. De-load to 115 looking for clean reps until partials. Set 1, 14 clean controlled reps, 3 partials. Set 2, 12 clean controlled reps, 4 partials. Set 3, 12 clean controlled reps, 3 partials. Failure.
W: 90 × 12
115 × 17 @9.5
115 × 16 @9.5
115 × 15 @10 (F)

Seated Cable Row – Bar Grip
Height: 3 Switching supinated grip to pronated MAG to take some strain off biceps and hopefully activate traps going to skip shrugs again today until neck is 100%. De-load to 120. Set 1, 18 clean reps, 4 partials. Set 2, 15 clean reps, 4 partials. Set 3, 13 clean reps, 5 partials. Failure.
120 × 22 @9.5
120 × 19 @9.5
120 × 18 @10 (F)

Straight Arm Lat Pulldown (Cable)
Using proper lat bar that I just purchased with wider grip. Going to de-load on second set to 40. Felt way better mind muscle at 40, and less like I’m going to cause a hernia at 50 with wide grip.
50 × 13 @10 (F)
40 × 14 @10 (F)
40 × 12 @10 (F)

Rear Delt Reverse Fly (Cable)
Rigged a new set up off the squat rack. Holy shit these felt amazing.
10 × 22
15 × 24 @7
15 × 30 @9.5
20 × 23 @10 (F)
20 × 21 @10 (F)

Behind the Back Curl (Cable)
Height: 7

50lbs caused quite a bit of right elbow discomfort. Had no issues at 45 last session. Going to deload to 35 for pump and to prevent pain this session. Maybe skip hammer curls. Second set was 22 clean ass reps, had better feel in the bicep than 45 last session.
50 × 16 @9.5
50 × 16 @9.5
35 × 22 @9.5
35 × 22 @9.5
35 × 24 @10 (F)
35 × 24 @10 (F)

Bicep Curl (Cable)
Straight bar. Unreal pump with these. Progression in reps and feel.
35 × 16 @9.5
35 × 15 @10 (F)
35 × 13 @10 (F)

Hammer Curl (Dumbbell)
Pretty big right elbow pain for first 3-4 reps then it fucks off. Biceps are cooked going into these.
22.5 × 27 @9.5
22.5 × 27 @9.5
22.5 × 20 @10 (F)
22.5 × 20 @10 (F)
22.5 × 19 @10 (F)
22.5 × 19 @10 (F)


Macro info:
Calories: 2320
Carbs: 200g
Fats: 63g
Protein: 228g

Breakfast: coffee with milk x 2, 2 scoops whey isolate, 1 tbsp psyllium husk mixed with water, 5g scoop creatine, 2 greek yogurt cups, 2 rice cakes

Lunch: 151g white rice, 152g chicken thighs, 74g steamed broccoli

Dinner: 161g white rice, 153g chicken thighs, 45g steamed carrots, 1 digestive enzyme tablet

Post dinner: 1 shake with 2 scoops whey isolate, 5g scoop creatine, 1 tbsp psyllium husk mixed with water, 2 rice cakes, 1 cup of whole milk, multivitamin, fish oil, D3 with K2, melatonin, magnesium, vitamin c, digestive enzyme tablet, and zinc

Injectables/others:
500mg Synenthate (glute) (250mg Monday/250mg Thursday)

12.5mg Aromasyn (Monday/Thursday)

25mg Synoviron (AM) (daily)

3iu HGH (subq stomach) (PM) (daily)

1.25mg Retatrutide (subq stomach) E3D

2mg BPC-157 (subq right elbow)

1mg TB500 (subq right elbow)

Notes: Had a blood pressure monitor delivered today OMRON brand, works well enough I think. Syncs automatically via Bluetooth to Apple Health. I think 1.5mg may be to high on the reta, really struggled to power through meals today going to try 1.25mg tomorrow and see if I can find that E3D sweet spot.

I forgot to mention on yesterday’s log but I booked bloodwork to line up with week 6 of my cycle yesterday. Will be doing this bloodwork on April 17th, excited to see where the 500mg/week Synenthate, and 25mg/day Synoviron, plus 25mg/week Aromasyn has gotten my numbers to.

All things considered was a good workout, however I had significant elbow pain return today when last session was pretty painless, going to keep spamming the exercises suggested by chiropractor.

Attached photos of my rigging for doing rear delt flies in my squat rack using my cable tower that I put together today, and a couple of my other sets up for pull downs, and rows. Love figuring out how to make my home gym work for me.

@wye make sure you're rotating your injections. I noticed that you hit your glute a lot. You don't want to end up getting scar tissue or abscesses. That's a common thing that happens

 

[ROIDDERS]

March 28 – 2026 log

Worked out early this morning 7-9am, and then spent the day playing with my son outside, dentist visit, and other errands.

Weight: next weigh in Friday

Sleep: 8:55

Today’s session(s):
Push
Duration: 1:51
Volume: 22,453 lbs

Spinning
Warm up. Get blood flowing.
5:01

Barbell Bench Press
Oh lets fucking go. Could have maybe done 1-2 more reps set 1 at a 5lb weight increase.
W: 45 × 20
W: 95 × 10
W: 135 × 6
W: 165 × 4
210 × 9 @8.5
210 × 8 @9.5

Incline Bench Press (Barbell)
Much cleaner reps than last session. Pause at bottom for 1 second. Explode to lock out. Huge fucking improvement on second set. Progression is happening again. Praise be to the Testosterone and Proviron gods. Failed last set going for 10. Reps were so much cleaner this time. Especially last reps.
145 × 8 @9
145 × 10 @9
145 × 9 @10 (F)

Cable Fly Crossovers
The pulleys I’m using now aren’t as smooth as the ones I borrowed from work. Going to deload as that friction is added weight.
35 × 13 @9.5
30 × 18 @9.5
30 × 21 @10 (F)

Overhead Press (Barbell)
5lb weight increase. Really felt these in a good way today. Failed going for an extra rep on each set.
105 × 11 @10 (F)
105 × 10 @10 (F)
100 × 9 @10 (F)

Cable Lateral Raise
Height: 8 Clean reps, no partials today. Right elbow/forearm pain on right side sets which tracks as I did a little isometric work on it last night trying to fix tendon issue.
20 × 18 @9.5
20 × 18 @9.5
20 × 16 @10 (F)
20 × 16 @10 (F)
20 × 15 @10 (F)
20 × 15 @10 (F)

Triceps Rope Pushdown
Felt good, nice pump after.
37 × 19 @9.5
37 × 17 @10 (F)
37 × 15 @10 (F)
37 × 12 @10 (F)

Overhead Triceps Extension (Cable)
Height: 12
Felt really nice. Love these.
37 × 21 @10 (F)
37 × 19 @10 (F)
37 × 16 @10 (F)
37 × 15 @10 (F)


Spin bike (four hours post lift)

30:10
258 calories (don’t think it’s accurate)
HR: 122BPM average

Macro info:
Calories: 1877
Carbs: 160g
Fats: 45g
Protein: 203g

Breakfast: coffee with milk x 2, 2 scoops whey isolate, 1 tbsp psyllium husk mixed with water, 5g scoop creatine, 2 greek yogurt cups, 2 eggs, 110g white rice

Lunch: 120g white rice, 37g steamed broccoli, 92g chicken thigh

Dinner: 140g white rice, 120g chicken thighs, 53g steamed broccoli, 1 digestive enzyme tablet

Post dinner: 1 shake with 2 scoops whey isolate, 5g scoop creatine, 1 tbsp psyllium husk mixed with water, 2 rice cakes, 1 banana, multivitamin, fish oil, D3 with K2, melatonin, magnesium, vitamin c, digestive enzyme tablet, and zinc

Injectables/others:
500mg Synenthate (glute) (250mg Monday/250mg Thursday)

12.5mg Aromasyn (Monday/Thursday)

25mg Synoviron (AM) (daily)

3iu HGH (subq stomach) (PM) (daily)

1.5mg Retatrutide (subq stomach) E3D

2mg BPC-157 (subq right elbow)

1mg TB500 (subq right elbow)



Notes: Wasn’t super high on calories and macros today, but that’s okay had to quickly fire down food for lunch before dentist after playing outside with my son and then couldn’t eat for 4 hours post dentist due to fluoride. May hammer a couple glasses of whole milk while watching the F1 race tonight but they won’t be accounted for in today’s log.

Couple pictures of chest/shoulders post workout.

Excellent job on the dinner and the lunch. It's looking really strong. I would definitely encourage you to stay disciplined with that. You're not gonna go wrong with chicken, broccoli, and rice and chicken thighs are super cheap as well. @wye

 

[LevButlerov]

100%. I’ve been horsecocking and ego lifting a bit on my pull downs with all this extra test power so I’m doing a bit of a de-load and chasing clean controlled reps moving forward.

go slow on the ego lifts lets push volume @wye

 

[ceo]

Yeah, it definitely is getting a bit old so I’ve been mixing up the seasonings and marinades. Going to throw some more steak and ground beef into the mix the following couple weeks to keep myself honest. I’ll be able to fire the barbecue up in a couple weeks too which will change the flavor and texture of everything to keep it a bit fresh. I’ve also noticed that eating cleaner has made the treats taste that much better when you do have them. For example a Diet Coke tastes absolutely unbelievable the one drink I may have every two weeks. And not eating chips ever makes those white cheddar rice cakes taste so damn good.

Bros, try cooking it some different ways. Grilling would be a good idea. Hopefully you can fire up the barbecue soon like you said.

 

[wye]

March 30 – 2026 log

Weight: next weigh in Friday

Sleep: 5:26

Blood pressure: 119/74

Today’s session(s):

Fasted spinning (03:45-04:15)

30:17

240 calories (don’t think it’s accurate)

HR: 118BPM average

Legs
Duration: 1:30
Volume: 54,380 lbs

Spinning

Warm up.
5:15

High Bar Squat
Going to keep weight at 255 and try for 10 first set and at least 8 on second and third set. If I die, I die. First set easy. At least two more in the tank. Second set easy as well. 1-2 more in the tank. Third set could have gotten 1 for sure and maybe a very hard second. Back super pumped up after these.
W: 45 × 10
W: 135 × 6
W: 185 × 4
255 × 10 @8.5
255 × 10 @8.5
255 × 10 @9

Lying Leg Curl (Machine)
Single leg. Weight plus black resistance band. Damn my lower back is TIGHT after squats. Skipped RDL’s due to back tightness. See how these go. Huge improvement over last session. Maybe more gas in the tank because I skipped RDL tonight. Insane pump, could barely lift legs after.
W: 40 × 10
W: 40 × 10
80 × 15 @9.5
80 × 15 @9.5
80 × 16 @9.5
80 × 16 @9.5
80 × 12 @10 (F)
80 × 12 @10 (F)

Leg Extension (Machine)
Single leg. Weight plus black resistance band. Goddamn insane pump.
85 × 26 @9.5
85 × 26 @9.5
85 × 27 @9.5
85 × 27 @9.5
85 × 27 @10 (F)
85 × 27 @10 (F)

Standing Calf Raise (Barbell)
175 × 50 @10 (F)
175 × 42 @10 (F)
175 × 42 @10 (F)

Macro info:
Calories: 2073
Carbs: 154g
Fats: 65g
Protein: 214g

Breakfast: coffee with milk x 2, 2 scoops whey isolate, 1 tbsp psyllium husk mixed with water, 5g scoop creatine, 3 greek yogurt cups, 3 rice cakes

Lunch: 149g white rice, 117g chicken thighs, 62g steamed broccoli, 41g steamed carrot

Dinner: 120g ground beef (made into burger), 1 cheese slice, 1 brioche bun, 140g Greek salad, 0.5 tbsp Greek dressing, 1 tbsp feta cheese

Post dinner: 1 shake with 2 scoops whey isolate, 5g scoop creatine, 1 tbsp psyllium husk mixed with water, multivitamin, fish oil, D3 with K2, melatonin, magnesium, vitamin c, digestive enzyme tablet, and zinc

Injectables/others:
500mg Synenthate (glute) (250mg Monday/250mg Thursday)

12.5mg Aromasyn (Monday/Thursday)

25mg Synoviron (AM) (daily)

3iu HGH (subq stomach) (PM) (daily)

1.25mg Retatrutide (subq stomach) E3D

2mg BPC-157 (subq right elbow)

1mg TB500 (subq right elbow)

Notes: Pushed hard on squats, which caused a lower back pump which was unusual. Skipped RDL’s due to lower back pump. Went to hamstring curls and got a crazy hamstring pump after the first working set. Followed with leg extensions which caused a wild quad pump. Skipped Bulgarian split squats due to neck injury from the past session, neck is almost 100% so will include next session. Did calf raises, got a crazy pump from that. Kept weights the same all around and focused on getting more reps.

Not sure what’s causing the wild pumps today, but they were damn near debilitating. Could barely lift my legs following leg curls. Set a bunch of PR’s for volume on what I could accomplish, and all in all for it being a shorter workout I left my gym feeling good.

Going to focus on slamming water tomorrow and see if that fixes anything for next session in two days.

 

[wye]

@wye make sure you're rotating your injections. I noticed that you hit your glute a lot. You don't want to end up getting scar tissue or abscesses. That's a common thing that happens

Thanks for this, yeah I've been hammering the right glute as that's the see I can see best on (have one good eye, and one very bad eye) but will do a little research on that TRT injection website about other areas.

 

[wye]

Excellent job on the dinner and the lunch. It's looking really strong. I would definitely encourage you to stay disciplined with that. You're not gonna go wrong with chicken, broccoli, and rice and chicken thighs are super cheap as well. @wye

Thanks @ROIDDERS the log is definitely keeping me consistent on both diet and workouts. This is the first perfect month I've had since I started tracking my sessions 7 months ago where I didn't take an extra rest day. I'm locked in. And your guys' support is definitely helping.

 

[Ulter]

Thanks for this, yeah I've been hammering the right glute as that's the see I can see best on (have one good eye, and one very bad eye) but will do a little research on that TRT injection website about other areas.

Yeah I kinda figured that you really need to rotate, find other muscles.

 

[2Thick]

Elbow is being a finicky bitch. Some days better than others. Certain ranges of motion are painful but I’m confident that I can fix it with the rehab exercises.

yeah joints are tough!

 

[Tiger Salman Khan]

March 30 – 2026 log

Weight: next weigh in Friday

Sleep: 5:26

Blood pressure: 119/74

Today’s session(s):

Fasted spinning (03:45-04:15)

30:17

240 calories (don’t think it’s accurate)

HR: 118BPM average

Legs
Duration: 1:30
Volume: 54,380 lbs

Spinning

Warm up.
5:15

High Bar Squat
Going to keep weight at 255 and try for 10 first set and at least 8 on second and third set. If I die, I die. First set easy. At least two more in the tank. Second set easy as well. 1-2 more in the tank. Third set could have gotten 1 for sure and maybe a very hard second. Back super pumped up after these.
W: 45 × 10
W: 135 × 6
W: 185 × 4
255 × 10 @8.5
255 × 10 @8.5
255 × 10 @9

Lying Leg Curl (Machine)
Single leg. Weight plus black resistance band. Damn my lower back is TIGHT after squats. Skipped RDL’s due to back tightness. See how these go. Huge improvement over last session. Maybe more gas in the tank because I skipped RDL tonight. Insane pump, could barely lift legs after.
W: 40 × 10
W: 40 × 10
80 × 15 @9.5
80 × 15 @9.5
80 × 16 @9.5
80 × 16 @9.5
80 × 12 @10 (F)
80 × 12 @10 (F)

Leg Extension (Machine)
Single leg. Weight plus black resistance band. Goddamn insane pump.
85 × 26 @9.5
85 × 26 @9.5
85 × 27 @9.5
85 × 27 @9.5
85 × 27 @10 (F)
85 × 27 @10 (F)

Standing Calf Raise (Barbell)
175 × 50 @10 (F)
175 × 42 @10 (F)
175 × 42 @10 (F)

Macro info:
Calories: 2073
Carbs: 154g
Fats: 65g
Protein: 214g

Breakfast: coffee with milk x 2, 2 scoops whey isolate, 1 tbsp psyllium husk mixed with water, 5g scoop creatine, 3 greek yogurt cups, 3 rice cakes

Lunch: 149g white rice, 117g chicken thighs, 62g steamed broccoli, 41g steamed carrot

Dinner: 120g ground beef (made into burger), 1 cheese slice, 1 brioche bun, 140g Greek salad, 0.5 tbsp Greek dressing, 1 tbsp feta cheese

Post dinner: 1 shake with 2 scoops whey isolate, 5g scoop creatine, 1 tbsp psyllium husk mixed with water, multivitamin, fish oil, D3 with K2, melatonin, magnesium, vitamin c, digestive enzyme tablet, and zinc

Injectables/others:
500mg Synenthate (glute) (250mg Monday/250mg Thursday)

12.5mg Aromasyn (Monday/Thursday)

25mg Synoviron (AM) (daily)

3iu HGH (subq stomach) (PM) (daily)

1.25mg Retatrutide (subq stomach) E3D

2mg BPC-157 (subq right elbow)

1mg TB500 (subq right elbow)

Notes: Pushed hard on squats, which caused a lower back pump which was unusual. Skipped RDL’s due to lower back pump. Went to hamstring curls and got a crazy hamstring pump after the first working set. Followed with leg extensions which caused a wild quad pump. Skipped Bulgarian split squats due to neck injury from the past session, neck is almost 100% so will include next session. Did calf raises, got a crazy pump from that. Kept weights the same all around and focused on getting more reps.

Not sure what’s causing the wild pumps today, but they were damn near debilitating. Could barely lift my legs following leg curls. Set a bunch of PR’s for volume on what I could accomplish, and all in all for it being a shorter workout I left my gym feeling good.

Going to focus on slamming water tomorrow and see if that fixes anything for next session in two days.

@wye great update....keep up the good work......

 

[wye]

March 31 – 2026 log

Weight: next weigh in Friday

Sleep: 4:32 three shit sleeps in a row

Blood pressure: 129/58

Today’s session(s):

Rest

Macro info:
Calories: 2468
Carbs: 252g
Fats: 64g
Protein: 212g

Injectables/others:
500mg Synenthate (glute) (250mg Monday/250mg Thursday)

12.5mg Aromasyn (Monday/Thursday)

25mg Synoviron (AM) (daily)

3iu HGH (subq stomach) (PM) (daily)

1.25mg Retatrutide (subq stomach) E3D

2mg BPC-157 (subq right elbow)

1mg TB500 (subq right elbow)

Notes:
Short and sweet today. I’m exhausted. I had to stop for a coffee on my commute home to stay away. Three terrible nights of sleep have caught up to me. Trying to get to bed early tonight and I’ll do a more detailed log tomorrow.

Goodnight!

 

[ROIDDERS]

Thanks @ROIDDERS the log is definitely keeping me consistent on both diet and workouts. This is the first perfect month I've had since I started tracking my sessions 7 months ago where I didn't take an extra rest day. I'm locked in. And your guys' support is definitely helping.

Glad to hear that man. The log is definitely helpful. I have one too.

 

[wye]

Glad to hear that man. The log is definitely helpful. I have one too.

I noticed that evolutionary seems to have a bunch of offshoot forums looking at your guys signatures. Does my log in work for all of them? Or do I have to make separate accounts to follow your guys’ logs?

 

[LevButlerov]

I noticed that evolutionary seems to have a bunch of offshoot forums looking at your guys signatures. Does my log in work for all of them? Or do I have to make separate accounts to follow your guys’ logs?

The log wont work auto there you'll need a new account @wye but best stay on EVO (lol you can tell i'm bias to EVO) so we can track your log here.

 

[wye]

The log wont work auto there you'll need a new account @wye but best stay on EVO (lol you can tell i'm bias to EVO) so we can track your log here.

Oh it’s just so I can pay some tribute back to the gents that are commenting on my log. Why is there separate boards by the way?

 

[LevButlerov]

Oh it’s just so I can pay some tribute back to the gents that are commenting on my log. Why is there separate boards by the way?

Sure it would be awesome if you can start helping on other communities @wye
EVO family have other communities in our family for a long time, we have been around since late 90s going to 27 years now.

 

[wye]

April 1 – 2026 log

Weight: next weigh in Friday

Sleep: 8:53 (FINALLY!)

Blood pressure: 119/61


Today’s session(s):

Fasted spinning (06:13-06:43)

30:17

292 calories (don’t think it’s accurate)

HR: 122BPM average

Push
Duration: 1:38
Volume: 23,746 lbs

Spinning
Warm up
5:05

Barbell Bench Press
Try for 215 x 8 x 2. Oh fuck yeah. Two plates is a couple sessions away.
W: 45 × 20
W: 95 × 10
W: 135 × 6
W: 185 × 4
215 × 9 @9
215 × 8 @9.5

Incline Bench Press (Barbell)
Progression. Oh yeah.
145 × 10 @9
145 × 11 @9.5
145 × 10 @9.5

Cable Fly Crossovers
Felt great. Threw a drop set in at. Crazy chest pump after.
30 × 19 @8.5
32 × 16 @8.5
30 × 19 @10 (F)
20 × 18 @10 (F)

Overhead Press (Barbell)
Easy.
105 × 12 @9.5
105 × 12 @9.5
105 × 12 @9.5

Cable Lateral Raise
Going to drop weight on these. Shoulders cooked after overhead press. No partials. All clean reps. Great mind muscle on them.
15 × 22 @8.5
15 × 22 @8.5
15 × 20 @9.5
15 × 20 @9.5
15 × 21 @10 (F)
15 × 21 @10 (F)

Triceps Rope Pushdown
Height: 8 These gave me a freaky triceps pump.
37 × 20 @9.5
37 × 19 @10 (F)
37 × 17 @10 (F)

Overhead Triceps Extension (Cable)
Height: 12 Big improvement over last week. 2.5 minutes rest between 2/3.
37 × 23 @9.5
37 × 21 @10 (F)
37 × 22 @10 (F)

Macro info:
Calories: 1954
Carbs: 170g
Fats: 31g
Protein: 1978g

Breakfast: coffee with milk x 2, 2 scoops whey isolate, 1 tbsp psyllium husk mixed with water, 5g scoop creatine, 3 greek yogurt cups, 3 rice cakes

Lunch: 149g white rice, 117g chicken thighs, 62g steamed broccoli, 41g steamed carrot

Dinner: NO DINNER TODAY – STOMACH WAS IN ROUGH SHAPE TODAY!

Post dinner: 1 shake with 2 scoops whey isolate, 5g scoop creatine, 1 tbsp psyllium husk mixed with water, 3 rice cakes, multivitamin, fish oil, D3 with K2, melatonin, magnesium, vitamin c, digestive enzyme tablet, and zinc

Injectables/others:
500mg Synenthate (glute) (250mg Monday/250mg Thursday)

12.5mg Aromasyn (Monday/Thursday)

25mg Synoviron (AM) (daily)

3iu HGH (subq stomach) (PM) (daily)

1.25mg Retatrutide (subq stomach) E3D

2mg BPC-157 (subq right elbow)

1mg TB500 (subq right elbow)

Notes: Stomach was in rough shape after lunch today, couldn’t stay off the toilet, interrupted my workout a couple times. Skipped dinner as a result, started to level off before bed, but macros weren’t terrible considering.

Had a hell of a workout, progressing really good on all the heavy exercises, and getting more reps on all the resistance stuff even at a lower weight. 225 for lots of reps is a couple sessions away. Experimented with smelling salts today on heavy push stuff, and damn that stuff is wild.

 

[ROIDDERS]

I noticed that evolutionary seems to have a bunch of offshoot forums looking at your guys signatures. Does my log in work for all of them? Or do I have to make separate accounts to follow your guys’ logs?

So yes we do have sister sites and yes you do need to make separate accounts for each one. i am on like 6-7 sites but we are all a big family if that makes sense

 

[LevButlerov]

April 1 – 2026 log

Weight: next weigh in Friday

Sleep: 8:53 (FINALLY!)

Blood pressure: 119/61


Today’s session(s):

Fasted spinning (06:13-06:43)

30:17

292 calories (don’t think it’s accurate)

HR: 122BPM average

Push
Duration: 1:38
Volume: 23,746 lbs

Spinning
Warm up
5:05

Barbell Bench Press
Try for 215 x 8 x 2. Oh fuck yeah. Two plates is a couple sessions away.
W: 45 × 20
W: 95 × 10
W: 135 × 6
W: 185 × 4
215 × 9 @9
215 × 8 @9.5

Incline Bench Press (Barbell)
Progression. Oh yeah.
145 × 10 @9
145 × 11 @9.5
145 × 10 @9.5

Cable Fly Crossovers
Felt great. Threw a drop set in at. Crazy chest pump after.
30 × 19 @8.5
32 × 16 @8.5
30 × 19 @10 (F)
20 × 18 @10 (F)

Overhead Press (Barbell)
Easy.
105 × 12 @9.5
105 × 12 @9.5
105 × 12 @9.5

Cable Lateral Raise
Going to drop weight on these. Shoulders cooked after overhead press. No partials. All clean reps. Great mind muscle on them.
15 × 22 @8.5
15 × 22 @8.5
15 × 20 @9.5
15 × 20 @9.5
15 × 21 @10 (F)
15 × 21 @10 (F)

Triceps Rope Pushdown
Height: 8 These gave me a freaky triceps pump.
37 × 20 @9.5
37 × 19 @10 (F)
37 × 17 @10 (F)

Overhead Triceps Extension (Cable)
Height: 12 Big improvement over last week. 2.5 minutes rest between 2/3.
37 × 23 @9.5
37 × 21 @10 (F)
37 × 22 @10 (F)

Macro info:
Calories: 1954
Carbs: 170g
Fats: 31g
Protein: 1978g

Breakfast: coffee with milk x 2, 2 scoops whey isolate, 1 tbsp psyllium husk mixed with water, 5g scoop creatine, 3 greek yogurt cups, 3 rice cakes

Lunch: 149g white rice, 117g chicken thighs, 62g steamed broccoli, 41g steamed carrot

Dinner: NO DINNER TODAY – STOMACH WAS IN ROUGH SHAPE TODAY!

Post dinner: 1 shake with 2 scoops whey isolate, 5g scoop creatine, 1 tbsp psyllium husk mixed with water, 3 rice cakes, multivitamin, fish oil, D3 with K2, melatonin, magnesium, vitamin c, digestive enzyme tablet, and zinc

Injectables/others:
500mg Synenthate (glute) (250mg Monday/250mg Thursday)

12.5mg Aromasyn (Monday/Thursday)

25mg Synoviron (AM) (daily)

3iu HGH (subq stomach) (PM) (daily)

1.25mg Retatrutide (subq stomach) E3D

2mg BPC-157 (subq right elbow)

1mg TB500 (subq right elbow)

Notes: Stomach was in rough shape after lunch today, couldn’t stay off the toilet, interrupted my workout a couple times. Skipped dinner as a result, started to level off before bed, but macros weren’t terrible considering.

Had a hell of a workout, progressing really good on all the heavy exercises, and getting more reps on all the resistance stuff even at a lower weight. 225 for lots of reps is a couple sessions away. Experimented with smelling salts today on heavy push stuff, and damn that stuff is wild.

good push love the bench 215 @wye
the stomach issue? how bad is this? have you done psyllium?

 

[wye]

Sorry no log tonight guys. Had to take a ferry for emergency repair on a line we built. And now relaxing in the work camp. No workout today either just a fucking 20 hour work day. And yes. @LevButlerov not sure. Happened after lunch felt both gassy, bloated, constipated, and also had diarreah.

 

[LevButlerov]

Sorry no log tonight guys. Had to take a ferry for emergency repair on a line we built. And now relaxing in the work camp. No workout today either just a fucking 20 hour work day. And yes. @LevButlerov not sure. Happened after lunch felt both gassy, bloated, constipated, and also had diarreah.

I hope you're ok just get some more water in and probiotics and activated charcoal

 

[wye]

Again, no log today. Just got back on the mainland. Going to restart the PPL tomorrow with push day and get back to regular programming and planned meals.

 

[LevButlerov]

Again, no log today. Just got back on the mainland. Going to restart the PPL tomorrow with push day and get back to regular programming and planned meals.

lets see how you do tomm @wye

 

[wye]

April 4 – 2026 log

Weight: 189.6lb

Sleep: 6:29

Blood pressure: 115/71

Today’s session(s):

Fasted spin bike:

Time: 30:22

Calories: 226 (probably not accurate)

AVG HR: 114BPM

Push:

Duration: 1:45
Volume: 22,959 lbs

Barbell Bench Press
220 is heavy. Diet sucked past two days, light on calories and macros. Try for 7 on second set. Added 30s of extra rest. Holy fuck was it hard to lock out 7 on second set. But I did it. Fuck yeah.
W: 45 × 20
W: 95 × 10
W: 135 × 6
W: 185 × 4
220 × 7 @10
220 × 7 @10 (F)

Incline Bench Press (Barbell)
Last rep first set was very hard but I’m pushing on flat bench every session, can’t expect these to be easy. Second set 10 clean reps, no bouncing.
145 × 11 @10
145 × 10 @10
145 × 10 @10 (F)

Cable Fly Crossovers
32 × 20 @9.5
32 × 20 @10 (F)
32 × 15 @10 (F)
(D)20 × 18 @10 (F)

Overhead Press (Barbell)
Would love to see 3x8 at increased weight. Anything additional is a bonus. Used smelling salts for last set.
110 × 10 @9.5
110 × 9 @9.5
110 × 11 @10 (F)

Cable Lateral Raise
What a pump.
15 × 24 @9.5
15 × 24 @9.5
15 × 19 @9.5
15 × 19 @9.5
15 × 25 @10 (F)
15 × 25 @10 (F)

Triceps Rope Pushdown
Last set was brutal.
39 × 21 @9.5
39 × 19 @9.5
39 × 17 @10 (F)

Overhead Triceps Extension (Cable)
Felt really good as always.
39 × 20 @9.5
39 × 21 @10
39 × 18 @10 (F)

Macro info:
Calories: 2401
Carbs: 173g
Fats: 82g
Protein: 240g

Breakfast: 1 rice cake, 2 greek yogurt cups, 2 large brown eggs, 1 slice ancient grain toast with ½ tbsp butter, 2 scoops whey isolate, 1 tbsp psyllium, 5g scoop of creatine mixed with water, 2 cups of coffee with splash of milk.

Lunch: 212g ground beef, 206g white rice.

Dinner: 134g chicken thighs, 44g steamed broccoli, 135g white rice, 161g Caesar salad.

Post dinner: 2 scoops whey isolate, 1 tbsp psyllium, 5g scoop of creatine mixed with water.

Injectables/others:
500mg Synenthate (rotating injection sites) (250mg Monday/250mg Thursday)
12.5mg Aromasyn (Monday/Thursday)
25mg Synoviron (AM) (daily)
4iu HGH (subq stomach) (PM) (daily)
1.5mg Retatrutide (subq stomach) E3D
2mg BPC-157 (subq right elbow)
1mg TB500 (subq right elbow)

Notes:
Very hungry after my fasted cardio this morning, had a huge breakfast, and just carried on the macro train all throughout the day. Great push session today, excited to smash all three workouts on an extended long weekend before having to return to work Tuesday on a rest day. Increased weight on flat bench again today. I think if I had a proper diet for the past two days I would have hit more reps at 220. The plan is to hold steady at 220 for next session and try and get at least 9 reps first set, and at least 8 reps second set before I bump up to 225. Really looking forward to breaking past 225 on the flat bench, huge milestone for me. Great to be back on track after two missed days.

 

[LevButlerov]

April 4 – 2026 log

Weight: 189.6lb

Sleep: 6:29

Blood pressure: 115/71

Today’s session(s):

Fasted spin bike:

Time: 30:22

Calories: 226 (probably not accurate)

AVG HR: 114BPM

Push:

Duration: 1:45
Volume: 22,959 lbs

Barbell Bench Press
220 is heavy. Diet sucked past two days, light on calories and macros. Try for 7 on second set. Added 30s of extra rest. Holy fuck was it hard to lock out 7 on second set. But I did it. Fuck yeah.
W: 45 × 20
W: 95 × 10
W: 135 × 6
W: 185 × 4
220 × 7 @10
220 × 7 @10 (F)

Incline Bench Press (Barbell)
Last rep first set was very hard but I’m pushing on flat bench every session, can’t expect these to be easy. Second set 10 clean reps, no bouncing.
145 × 11 @10
145 × 10 @10
145 × 10 @10 (F)

Cable Fly Crossovers
32 × 20 @9.5
32 × 20 @10 (F)
32 × 15 @10 (F)
(D)20 × 18 @10 (F)

Overhead Press (Barbell)
Would love to see 3x8 at increased weight. Anything additional is a bonus. Used smelling salts for last set.
110 × 10 @9.5
110 × 9 @9.5
110 × 11 @10 (F)

Cable Lateral Raise
What a pump.
15 × 24 @9.5
15 × 24 @9.5
15 × 19 @9.5
15 × 19 @9.5
15 × 25 @10 (F)
15 × 25 @10 (F)

Triceps Rope Pushdown
Last set was brutal.
39 × 21 @9.5
39 × 19 @9.5
39 × 17 @10 (F)

Overhead Triceps Extension (Cable)
Felt really good as always.
39 × 20 @9.5
39 × 21 @10
39 × 18 @10 (F)

Macro info:
Calories: 2401
Carbs: 173g
Fats: 82g
Protein: 240g

Breakfast: 1 rice cake, 2 greek yogurt cups, 2 large brown eggs, 1 slice ancient grain toast with ½ tbsp butter, 2 scoops whey isolate, 1 tbsp psyllium, 5g scoop of creatine mixed with water, 2 cups of coffee with splash of milk.

Lunch: 212g ground beef, 206g white rice.

Dinner: 134g chicken thighs, 44g steamed broccoli, 135g white rice, 161g Caesar salad.

Post dinner: 2 scoops whey isolate, 1 tbsp psyllium, 5g scoop of creatine mixed with water.

Injectables/others:
500mg Synenthate (rotating injection sites) (250mg Monday/250mg Thursday)
12.5mg Aromasyn (Monday/Thursday)
25mg Synoviron (AM) (daily)
4iu HGH (subq stomach) (PM) (daily)
1.5mg Retatrutide (subq stomach) E3D
2mg BPC-157 (subq right elbow)
1mg TB500 (subq right elbow)

Notes:
Very hungry after my fasted cardio this morning, had a huge breakfast, and just carried on the macro train all throughout the day. Great push session today, excited to smash all three workouts on an extended long weekend before having to return to work Tuesday on a rest day. Increased weight on flat bench again today. I think if I had a proper diet for the past two days I would have hit more reps at 220. The plan is to hold steady at 220 for next session and try and get at least 9 reps first set, and at least 8 reps second set before I bump up to 225. Really looking forward to breaking past 225 on the flat bench, huge milestone for me. Great to be back on track after two missed days.

very hungry can happen you should do oatmeal in am breakfast not rice cakes they are too high Gi

good bench i see 220 in there pump it @wye

 

[stevesmi]

April 4 – 2026 log

Weight: 189.6lb

Sleep: 6:29

Blood pressure: 115/71

Today’s session(s):

Fasted spin bike:

Time: 30:22

Calories: 226 (probably not accurate)

AVG HR: 114BPM

Push:

Duration: 1:45
Volume: 22,959 lbs

Barbell Bench Press
220 is heavy. Diet sucked past two days, light on calories and macros. Try for 7 on second set. Added 30s of extra rest. Holy fuck was it hard to lock out 7 on second set. But I did it. Fuck yeah.
W: 45 × 20
W: 95 × 10
W: 135 × 6
W: 185 × 4
220 × 7 @10
220 × 7 @10 (F)

Incline Bench Press (Barbell)
Last rep first set was very hard but I’m pushing on flat bench every session, can’t expect these to be easy. Second set 10 clean reps, no bouncing.
145 × 11 @10
145 × 10 @10
145 × 10 @10 (F)

Cable Fly Crossovers
32 × 20 @9.5
32 × 20 @10 (F)
32 × 15 @10 (F)
(D)20 × 18 @10 (F)

Overhead Press (Barbell)
Would love to see 3x8 at increased weight. Anything additional is a bonus. Used smelling salts for last set.
110 × 10 @9.5
110 × 9 @9.5
110 × 11 @10 (F)

Cable Lateral Raise
What a pump.
15 × 24 @9.5
15 × 24 @9.5
15 × 19 @9.5
15 × 19 @9.5
15 × 25 @10 (F)
15 × 25 @10 (F)

Triceps Rope Pushdown
Last set was brutal.
39 × 21 @9.5
39 × 19 @9.5
39 × 17 @10 (F)

Overhead Triceps Extension (Cable)
Felt really good as always.
39 × 20 @9.5
39 × 21 @10
39 × 18 @10 (F)

Macro info:
Calories: 2401
Carbs: 173g
Fats: 82g
Protein: 240g

Breakfast: 1 rice cake, 2 greek yogurt cups, 2 large brown eggs, 1 slice ancient grain toast with ½ tbsp butter, 2 scoops whey isolate, 1 tbsp psyllium, 5g scoop of creatine mixed with water, 2 cups of coffee with splash of milk.

Lunch: 212g ground beef, 206g white rice.

Dinner: 134g chicken thighs, 44g steamed broccoli, 135g white rice, 161g Caesar salad.

Post dinner: 2 scoops whey isolate, 1 tbsp psyllium, 5g scoop of creatine mixed with water.

Injectables/others:
500mg Synenthate (rotating injection sites) (250mg Monday/250mg Thursday)
12.5mg Aromasyn (Monday/Thursday)
25mg Synoviron (AM) (daily)
4iu HGH (subq stomach) (PM) (daily)
1.5mg Retatrutide (subq stomach) E3D
2mg BPC-157 (subq right elbow)
1mg TB500 (subq right elbow)

Notes:
Very hungry after my fasted cardio this morning, had a huge breakfast, and just carried on the macro train all throughout the day. Great push session today, excited to smash all three workouts on an extended long weekend before having to return to work Tuesday on a rest day. Increased weight on flat bench again today. I think if I had a proper diet for the past two days I would have hit more reps at 220. The plan is to hold steady at 220 for next session and try and get at least 9 reps first set, and at least 8 reps second set before I bump up to 225. Really looking forward to breaking past 225 on the flat bench, huge milestone for me. Great to be back on track after two missed days.

@wye the barbell bench press is incredible and I like the different foods that you're eating as well. Steamed broccoli sounds good with some fluffy rice.

 

[ROIDDERS]

April 4 – 2026 log

Weight: 189.6lb

Sleep: 6:29

Blood pressure: 115/71

Today’s session(s):

Fasted spin bike:

Time: 30:22

Calories: 226 (probably not accurate)

AVG HR: 114BPM

Push:

Duration: 1:45
Volume: 22,959 lbs

Barbell Bench Press
220 is heavy. Diet sucked past two days, light on calories and macros. Try for 7 on second set. Added 30s of extra rest. Holy fuck was it hard to lock out 7 on second set. But I did it. Fuck yeah.
W: 45 × 20
W: 95 × 10
W: 135 × 6
W: 185 × 4
220 × 7 @10
220 × 7 @10 (F)

Incline Bench Press (Barbell)
Last rep first set was very hard but I’m pushing on flat bench every session, can’t expect these to be easy. Second set 10 clean reps, no bouncing.
145 × 11 @10
145 × 10 @10
145 × 10 @10 (F)

Cable Fly Crossovers
32 × 20 @9.5
32 × 20 @10 (F)
32 × 15 @10 (F)
(D)20 × 18 @10 (F)

Overhead Press (Barbell)
Would love to see 3x8 at increased weight. Anything additional is a bonus. Used smelling salts for last set.
110 × 10 @9.5
110 × 9 @9.5
110 × 11 @10 (F)

Cable Lateral Raise
What a pump.
15 × 24 @9.5
15 × 24 @9.5
15 × 19 @9.5
15 × 19 @9.5
15 × 25 @10 (F)
15 × 25 @10 (F)

Triceps Rope Pushdown
Last set was brutal.
39 × 21 @9.5
39 × 19 @9.5
39 × 17 @10 (F)

Overhead Triceps Extension (Cable)
Felt really good as always.
39 × 20 @9.5
39 × 21 @10
39 × 18 @10 (F)

Macro info:
Calories: 2401
Carbs: 173g
Fats: 82g
Protein: 240g

Breakfast: 1 rice cake, 2 greek yogurt cups, 2 large brown eggs, 1 slice ancient grain toast with ½ tbsp butter, 2 scoops whey isolate, 1 tbsp psyllium, 5g scoop of creatine mixed with water, 2 cups of coffee with splash of milk.

Lunch: 212g ground beef, 206g white rice.

Dinner: 134g chicken thighs, 44g steamed broccoli, 135g white rice, 161g Caesar salad.

Post dinner: 2 scoops whey isolate, 1 tbsp psyllium, 5g scoop of creatine mixed with water.

Injectables/others:
500mg Synenthate (rotating injection sites) (250mg Monday/250mg Thursday)
12.5mg Aromasyn (Monday/Thursday)
25mg Synoviron (AM) (daily)
4iu HGH (subq stomach) (PM) (daily)
1.5mg Retatrutide (subq stomach) E3D
2mg BPC-157 (subq right elbow)
1mg TB500 (subq right elbow)

Notes:
Very hungry after my fasted cardio this morning, had a huge breakfast, and just carried on the macro train all throughout the day. Great push session today, excited to smash all three workouts on an extended long weekend before having to return to work Tuesday on a rest day. Increased weight on flat bench again today. I think if I had a proper diet for the past two days I would have hit more reps at 220. The plan is to hold steady at 220 for next session and try and get at least 9 reps first set, and at least 8 reps second set before I bump up to 225. Really looking forward to breaking past 225 on the flat bench, huge milestone for me. Great to be back on track after two missed days.

That is quite an injectable stack that you're putting together. It seems like you're covering all bases and you're being very creative. @wye

 

[wye]

very hungry can happen you should do oatmeal in am breakfast not rice cakes they are too high Gi

good bench i see 220 in there pump it @wye

I'll try some oatmeal this week.

 

[wye]

April 5 – 2026 log

Weight: 189.6lb (April 3) next weigh in April 10

Sleep: 7:34 (boo ya)

Blood pressure: did not take today

Today’s session(s):

Pull

Duration: 1:31
Volume: 33,459 lbs

Spinning
Get blood flowing
3:05

Lat Pulldown (Cable)
Pronated close MAG grip. No partials today. All clean reps. Agitated right elbow a bit.
W: 90 × 12
115 × 17 @9.5
115 × 15 @9.5
115 × 13 @9.5

Seated Cable Row – Bar Grip
Narrow pronated MAG grip. No partials today. Clean reps only.
120 × 17 @9.5
120 × 20 @9.5
120 × 17 @10 (F)

Shrug (Cable)
Starting out light to prevent injury. Focus on reps over weight. Nice trap pump. I think ithas been 4 sessions since I last fucked with these.
100 × 32 @7
100 × 30 @7.5
100 × 36 @8.5

Straight Arm Lat Pulldown (Cable)
Huge fucking improvement. These felt amazing. Going to increase weight at max 1-2lbs per session moving forward.
40 × 22 @9.5
40 × 18 @9.5
40 × 13 @10 (F)

Rear Delt Reverse Fly (Cable)

Felt great.
22 × 25 @9.5
22 × 20 @9.5
22 × 19 @9.5
22 × 18 @10 (F)

Behind the Back Curl (Cable)
Right elbow pain big time on first right arm set, not so bad on second and third set.
35 × 27 @9.5
35 × 27 @9.5
35 × 24 @9.5
35 × 24 @9.5
35 × 26 @10 (F)
35 × 26 @10 (F)

Bicep Curl (Cable)
Right elbow pain bad on these, pushed fucking hard regardless. Skipping hammer curls after these not going to push my luck.
35 × 18 @9.5
35 × 14 @9.5
35 × 14 @10 (F)

Macro info:
Calories: 2096
Carbs: 150
Fats: 79g
Protein: 194g

Breakfast: 2 slices bacon, 2 breakfast sausage, 5 small potato pancakes, 2 large brown eggs, 2 cups of coffee with splash of milk, 2 scoops whey isolate, 5 gram scoop creatine, tbsp of Psyllium husk mixed with water.

Lunch: 84g ground beef, 127g white rice, 58g steamed broccoli

Dinner: 500g of mother in law’s homemade easter lasagna

Post dinner: 2 scoops whey isolate, 1 tbsp psyllium, 5g scoop of creatine mixed with water.

Injectables/others:
500mg Synenthate (rotating injection sites) (250mg Monday/250mg Thursday)
12.5mg Aromasyn (Monday/Thursday)
25mg Synoviron (AM) (daily)
4iu HGH (subq stomach) (PM) (daily)
1.5mg Retatrutide (subq stomach) E3D
2mg BPC-157 (subq right elbow)
1mg TB500 (subq right elbow)

Notes:
Easter day for my families, had a big easter breakfast with my son and wife, then did my workout. Following that went and visited my dad and stepmom, then went to my in-laws for our second easter egg hunt of the day, hit my mother-in law’s lasagna hard at dinner.

Workout was great aside from right elbow pain holding me back from pushing hard at the end reps of a lot of movements. Some days are better than others but right now it’s dogshit. Excited to smash legs tomorrow. Definitely seeing some things building in my shoulders, biceps, chest, and lats these days.

 

[Mobster]

That's a LOT pressing

 

[ceo]

April 4 – 2026 log

Weight: 189.6lb

Sleep: 6:29

Blood pressure: 115/71

Today’s session(s):

Fasted spin bike:

Time: 30:22

Calories: 226 (probably not accurate)

AVG HR: 114BPM

Push:

Duration: 1:45
Volume: 22,959 lbs

Barbell Bench Press
220 is heavy. Diet sucked past two days, light on calories and macros. Try for 7 on second set. Added 30s of extra rest. Holy fuck was it hard to lock out 7 on second set. But I did it. Fuck yeah.
W: 45 × 20
W: 95 × 10
W: 135 × 6
W: 185 × 4
220 × 7 @10
220 × 7 @10 (F)

Incline Bench Press (Barbell)
Last rep first set was very hard but I’m pushing on flat bench every session, can’t expect these to be easy. Second set 10 clean reps, no bouncing.
145 × 11 @10
145 × 10 @10
145 × 10 @10 (F)

Cable Fly Crossovers
32 × 20 @9.5
32 × 20 @10 (F)
32 × 15 @10 (F)
(D)20 × 18 @10 (F)

Overhead Press (Barbell)
Would love to see 3x8 at increased weight. Anything additional is a bonus. Used smelling salts for last set.
110 × 10 @9.5
110 × 9 @9.5
110 × 11 @10 (F)

Cable Lateral Raise
What a pump.
15 × 24 @9.5
15 × 24 @9.5
15 × 19 @9.5
15 × 19 @9.5
15 × 25 @10 (F)
15 × 25 @10 (F)

Triceps Rope Pushdown
Last set was brutal.
39 × 21 @9.5
39 × 19 @9.5
39 × 17 @10 (F)

Overhead Triceps Extension (Cable)
Felt really good as always.
39 × 20 @9.5
39 × 21 @10
39 × 18 @10 (F)

Macro info:
Calories: 2401
Carbs: 173g
Fats: 82g
Protein: 240g

Breakfast: 1 rice cake, 2 greek yogurt cups, 2 large brown eggs, 1 slice ancient grain toast with ½ tbsp butter, 2 scoops whey isolate, 1 tbsp psyllium, 5g scoop of creatine mixed with water, 2 cups of coffee with splash of milk.

Lunch: 212g ground beef, 206g white rice.

Dinner: 134g chicken thighs, 44g steamed broccoli, 135g white rice, 161g Caesar salad.

Post dinner: 2 scoops whey isolate, 1 tbsp psyllium, 5g scoop of creatine mixed with water.

Injectables/others:
500mg Synenthate (rotating injection sites) (250mg Monday/250mg Thursday)
12.5mg Aromasyn (Monday/Thursday)
25mg Synoviron (AM) (daily)
4iu HGH (subq stomach) (PM) (daily)
1.5mg Retatrutide (subq stomach) E3D
2mg BPC-157 (subq right elbow)
1mg TB500 (subq right elbow)

Notes:
Very hungry after my fasted cardio this morning, had a huge breakfast, and just carried on the macro train all throughout the day. Great push session today, excited to smash all three workouts on an extended long weekend before having to return to work Tuesday on a rest day. Increased weight on flat bench again today. I think if I had a proper diet for the past two days I would have hit more reps at 220. The plan is to hold steady at 220 for next session and try and get at least 9 reps first set, and at least 8 reps second set before I bump up to 225. Really looking forward to breaking past 225 on the flat bench, huge milestone for me. Great to be back on track after two missed days.

Bros, the notes look fantastic on this. @wye I'm glad you're bumping up to 225. You're going to get there and then your next step is going to be 250.

 

[Ulter]

@wye good job on this, bro. The pushing exercises look terrific. You're never gonna go wrong cleaning up your diet though. You don't want a bad diet especially going into a workout; it will ruin everything.

April 4 – 2026 log

Weight: 189.6lb

Sleep: 6:29

Blood pressure: 115/71

Today’s session(s):

Fasted spin bike:

Time: 30:22

Calories: 226 (probably not accurate)

AVG HR: 114BPM

Push:

Duration: 1:45
Volume: 22,959 lbs

Barbell Bench Press
220 is heavy. Diet sucked past two days, light on calories and macros. Try for 7 on second set. Added 30s of extra rest. Holy fuck was it hard to lock out 7 on second set. But I did it. Fuck yeah.
W: 45 × 20
W: 95 × 10
W: 135 × 6
W: 185 × 4
220 × 7 @10
220 × 7 @10 (F)

Incline Bench Press (Barbell)
Last rep first set was very hard but I’m pushing on flat bench every session, can’t expect these to be easy. Second set 10 clean reps, no bouncing.
145 × 11 @10
145 × 10 @10
145 × 10 @10 (F)

Cable Fly Crossovers
32 × 20 @9.5
32 × 20 @10 (F)
32 × 15 @10 (F)
(D)20 × 18 @10 (F)

Overhead Press (Barbell)
Would love to see 3x8 at increased weight. Anything additional is a bonus. Used smelling salts for last set.
110 × 10 @9.5
110 × 9 @9.5
110 × 11 @10 (F)

Cable Lateral Raise
What a pump.
15 × 24 @9.5
15 × 24 @9.5
15 × 19 @9.5
15 × 19 @9.5
15 × 25 @10 (F)
15 × 25 @10 (F)

Triceps Rope Pushdown
Last set was brutal.
39 × 21 @9.5
39 × 19 @9.5
39 × 17 @10 (F)

Overhead Triceps Extension (Cable)
Felt really good as always.
39 × 20 @9.5
39 × 21 @10
39 × 18 @10 (F)

Macro info:
Calories: 2401
Carbs: 173g
Fats: 82g
Protein: 240g

Breakfast: 1 rice cake, 2 greek yogurt cups, 2 large brown eggs, 1 slice ancient grain toast with ½ tbsp butter, 2 scoops whey isolate, 1 tbsp psyllium, 5g scoop of creatine mixed with water, 2 cups of coffee with splash of milk.

Lunch: 212g ground beef, 206g white rice.

Dinner: 134g chicken thighs, 44g steamed broccoli, 135g white rice, 161g Caesar salad.

Post dinner: 2 scoops whey isolate, 1 tbsp psyllium, 5g scoop of creatine mixed with water.

Injectables/others:
500mg Synenthate (rotating injection sites) (250mg Monday/250mg Thursday)
12.5mg Aromasyn (Monday/Thursday)
25mg Synoviron (AM) (daily)
4iu HGH (subq stomach) (PM) (daily)
1.5mg Retatrutide (subq stomach) E3D
2mg BPC-157 (subq right elbow)
1mg TB500 (subq right elbow)

Notes:
Very hungry after my fasted cardio this morning, had a huge breakfast, and just carried on the macro train all throughout the day. Great push session today, excited to smash all three workouts on an extended long weekend before having to return to work Tuesday on a rest day. Increased weight on flat bench again today. I think if I had a proper diet for the past two days I would have hit more reps at 220. The plan is to hold steady at 220 for next session and try and get at least 9 reps first set, and at least 8 reps second set before I bump up to 225. Really looking forward to breaking past 225 on the flat bench, huge milestone for me. Great to be back on track after two missed days.

 

[LevButlerov]

I'll try some oatmeal this week.

perfect

 

[LevButlerov]

April 5 – 2026 log

Weight: 189.6lb (April 3) next weigh in April 10

Sleep: 7:34 (boo ya)

Blood pressure: did not take today

Today’s session(s):

Pull

Duration: 1:31
Volume: 33,459 lbs

Spinning
Get blood flowing
3:05

Lat Pulldown (Cable)
Pronated close MAG grip. No partials today. All clean reps. Agitated right elbow a bit.
W: 90 × 12
115 × 17 @9.5
115 × 15 @9.5
115 × 13 @9.5

Seated Cable Row – Bar Grip
Narrow pronated MAG grip. No partials today. Clean reps only.
120 × 17 @9.5
120 × 20 @9.5
120 × 17 @10 (F)

Shrug (Cable)
Starting out light to prevent injury. Focus on reps over weight. Nice trap pump. I think ithas been 4 sessions since I last fucked with these.
100 × 32 @7
100 × 30 @7.5
100 × 36 @8.5

Straight Arm Lat Pulldown (Cable)
Huge fucking improvement. These felt amazing. Going to increase weight at max 1-2lbs per session moving forward.
40 × 22 @9.5
40 × 18 @9.5
40 × 13 @10 (F)

Rear Delt Reverse Fly (Cable)

Felt great.
22 × 25 @9.5
22 × 20 @9.5
22 × 19 @9.5
22 × 18 @10 (F)

Behind the Back Curl (Cable)
Right elbow pain big time on first right arm set, not so bad on second and third set.
35 × 27 @9.5
35 × 27 @9.5
35 × 24 @9.5
35 × 24 @9.5
35 × 26 @10 (F)
35 × 26 @10 (F)

Bicep Curl (Cable)
Right elbow pain bad on these, pushed fucking hard regardless. Skipping hammer curls after these not going to push my luck.
35 × 18 @9.5
35 × 14 @9.5
35 × 14 @10 (F)

Macro info:
Calories: 2096
Carbs: 150
Fats: 79g
Protein: 194g

Breakfast: 2 slices bacon, 2 breakfast sausage, 5 small potato pancakes, 2 large brown eggs, 2 cups of coffee with splash of milk, 2 scoops whey isolate, 5 gram scoop creatine, tbsp of Psyllium husk mixed with water.

Lunch: 84g ground beef, 127g white rice, 58g steamed broccoli

Dinner: 500g of mother in law’s homemade easter lasagna

Post dinner: 2 scoops whey isolate, 1 tbsp psyllium, 5g scoop of creatine mixed with water.

Injectables/others:
500mg Synenthate (rotating injection sites) (250mg Monday/250mg Thursday)
12.5mg Aromasyn (Monday/Thursday)
25mg Synoviron (AM) (daily)
4iu HGH (subq stomach) (PM) (daily)
1.5mg Retatrutide (subq stomach) E3D
2mg BPC-157 (subq right elbow)
1mg TB500 (subq right elbow)

Notes:
Easter day for my families, had a big easter breakfast with my son and wife, then did my workout. Following that went and visited my dad and stepmom, then went to my in-laws for our second easter egg hunt of the day, hit my mother-in law’s lasagna hard at dinner.

Workout was great aside from right elbow pain holding me back from pushing hard at the end reps of a lot of movements. Some days are better than others but right now it’s dogshit. Excited to smash legs tomorrow. Definitely seeing some things building in my shoulders, biceps, chest, and lats these days.

good day i like your protein level just push it to 220 if you can and hard at dinner did you eat some lasagna at least? @wye

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

 

[Grumpy]

Great update strong push day
Good selection of meals

 

[2Thick]

Good job on the push training. That is what we like to see. The barbell bench press is also looking terrific. @wye

April 4 – 2026 log

Weight: 189.6lb

Sleep: 6:29

Blood pressure: 115/71

Today’s session(s):

Fasted spin bike:

Time: 30:22

Calories: 226 (probably not accurate)

AVG HR: 114BPM

Push:

Duration: 1:45
Volume: 22,959 lbs

Barbell Bench Press
220 is heavy. Diet sucked past two days, light on calories and macros. Try for 7 on second set. Added 30s of extra rest. Holy fuck was it hard to lock out 7 on second set. But I did it. Fuck yeah.
W: 45 × 20
W: 95 × 10
W: 135 × 6
W: 185 × 4
220 × 7 @10
220 × 7 @10 (F)

Incline Bench Press (Barbell)
Last rep first set was very hard but I’m pushing on flat bench every session, can’t expect these to be easy. Second set 10 clean reps, no bouncing.
145 × 11 @10
145 × 10 @10
145 × 10 @10 (F)

Cable Fly Crossovers
32 × 20 @9.5
32 × 20 @10 (F)
32 × 15 @10 (F)
(D)20 × 18 @10 (F)

Overhead Press (Barbell)
Would love to see 3x8 at increased weight. Anything additional is a bonus. Used smelling salts for last set.
110 × 10 @9.5
110 × 9 @9.5
110 × 11 @10 (F)

Cable Lateral Raise
What a pump.
15 × 24 @9.5
15 × 24 @9.5
15 × 19 @9.5
15 × 19 @9.5
15 × 25 @10 (F)
15 × 25 @10 (F)

Triceps Rope Pushdown
Last set was brutal.
39 × 21 @9.5
39 × 19 @9.5
39 × 17 @10 (F)

Overhead Triceps Extension (Cable)
Felt really good as always.
39 × 20 @9.5
39 × 21 @10
39 × 18 @10 (F)

Macro info:
Calories: 2401
Carbs: 173g
Fats: 82g
Protein: 240g

Breakfast: 1 rice cake, 2 greek yogurt cups, 2 large brown eggs, 1 slice ancient grain toast with ½ tbsp butter, 2 scoops whey isolate, 1 tbsp psyllium, 5g scoop of creatine mixed with water, 2 cups of coffee with splash of milk.

Lunch: 212g ground beef, 206g white rice.

Dinner: 134g chicken thighs, 44g steamed broccoli, 135g white rice, 161g Caesar salad.

Post dinner: 2 scoops whey isolate, 1 tbsp psyllium, 5g scoop of creatine mixed with water.

Injectables/others:
500mg Synenthate (rotating injection sites) (250mg Monday/250mg Thursday)
12.5mg Aromasyn (Monday/Thursday)
25mg Synoviron (AM) (daily)
4iu HGH (subq stomach) (PM) (daily)
1.5mg Retatrutide (subq stomach) E3D
2mg BPC-157 (subq right elbow)
1mg TB500 (subq right elbow)

Notes:
Very hungry after my fasted cardio this morning, had a huge breakfast, and just carried on the macro train all throughout the day. Great push session today, excited to smash all three workouts on an extended long weekend before having to return to work Tuesday on a rest day. Increased weight on flat bench again today. I think if I had a proper diet for the past two days I would have hit more reps at 220. The plan is to hold steady at 220 for next session and try and get at least 9 reps first set, and at least 8 reps second set before I bump up to 225. Really looking forward to breaking past 225 on the flat bench, huge milestone for me. Great to be back on track after two missed days.

 

[wye]

@wye the barbell bench press is incredible and I like the different foods that you're eating as well. Steamed broccoli sounds good with some fluffy rice.

Yeah the Japanese sticky rice this rice cooker is putting together for me makes getting the carbs in not so bad these days.

That is quite an injectable stack that you're putting together. It seems like you're covering all bases and you're being very creative. @wye

Thanks, the boys here helped build it. Wouldn't be where I am without your guys feedback.

That's a LOT pressing

I'd like to be a 5'9 "big motherfucker" someday so I gotta push hard

Bros, the notes look fantastic on this. @wye I'm glad you're bumping up to 225. You're going to get there and then your next step is going to be 250.

Yeah I'd love to see 300 for 1 by January 1st, 2027 and I think I can get there if things keep progressing linearly like they have.

@wye good job on this, bro. The pushing exercises look terrific. You're never gonna go wrong cleaning up your diet though. You don't want a bad diet especially going into a workout; it will ruin everything.

Yeah, I had a perfect March month for diet and workouts. Two days of working on the road doing emergency repairs and I definitely can feel the difference when things aren't perfect going into a workout. It's the same feeling I get since I cut most sugar out of my diet, when I do have a sip of iced tea or something now I can really feel that sugar going into the body.

Great update strong push day
Good selection of meals

Trying to mix it up a bit lately with regards to the meals, I was suffering through a few chicken thigh and rice meals. Got some new seasoning for those tasty little buggers that I'm excited to try.

Good job on the push training. That is what we like to see. The barbell bench press is also looking terrific. @wye

Thank you. Flat bench will hopefully keep increasing indefinitely for the next 6 - 8 weeks.

 

[HarleyGuy]

April 5 – 2026 log

Weight: 189.6lb (April 3) next weigh in April 10

Sleep: 7:34 (boo ya)

Blood pressure: did not take today

Today’s session(s):

Pull

Duration: 1:31
Volume: 33,459 lbs

Spinning
Get blood flowing
3:05

Lat Pulldown (Cable)
Pronated close MAG grip. No partials today. All clean reps. Agitated right elbow a bit.
W: 90 × 12
115 × 17 @9.5
115 × 15 @9.5
115 × 13 @9.5

Seated Cable Row – Bar Grip
Narrow pronated MAG grip. No partials today. Clean reps only.
120 × 17 @9.5
120 × 20 @9.5
120 × 17 @10 (F)

Shrug (Cable)
Starting out light to prevent injury. Focus on reps over weight. Nice trap pump. I think ithas been 4 sessions since I last fucked with these.
100 × 32 @7
100 × 30 @7.5
100 × 36 @8.5

Straight Arm Lat Pulldown (Cable)
Huge fucking improvement. These felt amazing. Going to increase weight at max 1-2lbs per session moving forward.
40 × 22 @9.5
40 × 18 @9.5
40 × 13 @10 (F)

Rear Delt Reverse Fly (Cable)

Felt great.
22 × 25 @9.5
22 × 20 @9.5
22 × 19 @9.5
22 × 18 @10 (F)

Behind the Back Curl (Cable)
Right elbow pain big time on first right arm set, not so bad on second and third set.
35 × 27 @9.5
35 × 27 @9.5
35 × 24 @9.5
35 × 24 @9.5
35 × 26 @10 (F)
35 × 26 @10 (F)

Bicep Curl (Cable)
Right elbow pain bad on these, pushed fucking hard regardless. Skipping hammer curls after these not going to push my luck.
35 × 18 @9.5
35 × 14 @9.5
35 × 14 @10 (F)

Macro info:
Calories: 2096
Carbs: 150
Fats: 79g
Protein: 194g

Breakfast: 2 slices bacon, 2 breakfast sausage, 5 small potato pancakes, 2 large brown eggs, 2 cups of coffee with splash of milk, 2 scoops whey isolate, 5 gram scoop creatine, tbsp of Psyllium husk mixed with water.

Lunch: 84g ground beef, 127g white rice, 58g steamed broccoli

Dinner: 500g of mother in law’s homemade easter lasagna

Post dinner: 2 scoops whey isolate, 1 tbsp psyllium, 5g scoop of creatine mixed with water.

Injectables/others:
500mg Synenthate (rotating injection sites) (250mg Monday/250mg Thursday)
12.5mg Aromasyn (Monday/Thursday)
25mg Synoviron (AM) (daily)
4iu HGH (subq stomach) (PM) (daily)
1.5mg Retatrutide (subq stomach) E3D
2mg BPC-157 (subq right elbow)
1mg TB500 (subq right elbow)

Notes:
Easter day for my families, had a big easter breakfast with my son and wife, then did my workout. Following that went and visited my dad and stepmom, then went to my in-laws for our second easter egg hunt of the day, hit my mother-in law’s lasagna hard at dinner.

Workout was great aside from right elbow pain holding me back from pushing hard at the end reps of a lot of movements. Some days are better than others but right now it’s dogshit. Excited to smash legs tomorrow. Definitely seeing some things building in my shoulders, biceps, chest, and lats these days.

Great updates and very detailed on the diet and training as always.

Increased reta dose to 1.5mg E3D

How was this been going? I'm assuming it helped with the hunger?

I booked bloodwork to line up with week 6 of my cycle yesterday.

Perfect! It should be ready by 21Apr after the weekend keep us posted and tag me I'd like to see where you're at especially with the aromasin

Oh it’s just so I can pay some tribute back to the gents that are commenting on my log. Why is there separate boards by the way?

Check out Elitefitness.com... I used to lurk on that board back in the early 2000's. Got my first gear off EF.

hit my mother-in law’s lasagna hard at dinne

Nice bro! Easter weekend refeed!

Definitely seeing some things building in my shoulders, biceps, chest, and lats these days.

I noticed it in last weeks pics too on 29Mar, great progress bro!

 

[waggat]

April 5 – 2026 log

Weight: 189.6lb (April 3) next weigh in April 10

Sleep: 7:34 (boo ya)

Blood pressure: did not take today

Today’s session(s):

Pull

Duration: 1:31
Volume: 33,459 lbs

Spinning
Get blood flowing
3:05

Lat Pulldown (Cable)
Pronated close MAG grip. No partials today. All clean reps. Agitated right elbow a bit.
W: 90 × 12
115 × 17 @9.5
115 × 15 @9.5
115 × 13 @9.5

Seated Cable Row – Bar Grip
Narrow pronated MAG grip. No partials today. Clean reps only.
120 × 17 @9.5
120 × 20 @9.5
120 × 17 @10 (F)

Shrug (Cable)
Starting out light to prevent injury. Focus on reps over weight. Nice trap pump. I think ithas been 4 sessions since I last fucked with these.
100 × 32 @7
100 × 30 @7.5
100 × 36 @8.5

Straight Arm Lat Pulldown (Cable)
Huge fucking improvement. These felt amazing. Going to increase weight at max 1-2lbs per session moving forward.
40 × 22 @9.5
40 × 18 @9.5
40 × 13 @10 (F)

Rear Delt Reverse Fly (Cable)

Felt great.
22 × 25 @9.5
22 × 20 @9.5
22 × 19 @9.5
22 × 18 @10 (F)

Behind the Back Curl (Cable)
Right elbow pain big time on first right arm set, not so bad on second and third set.
35 × 27 @9.5
35 × 27 @9.5
35 × 24 @9.5
35 × 24 @9.5
35 × 26 @10 (F)
35 × 26 @10 (F)

Bicep Curl (Cable)
Right elbow pain bad on these, pushed fucking hard regardless. Skipping hammer curls after these not going to push my luck.
35 × 18 @9.5
35 × 14 @9.5
35 × 14 @10 (F)

Macro info:
Calories: 2096
Carbs: 150
Fats: 79g
Protein: 194g

Breakfast: 2 slices bacon, 2 breakfast sausage, 5 small potato pancakes, 2 large brown eggs, 2 cups of coffee with splash of milk, 2 scoops whey isolate, 5 gram scoop creatine, tbsp of Psyllium husk mixed with water.

Lunch: 84g ground beef, 127g white rice, 58g steamed broccoli

Dinner: 500g of mother in law’s homemade easter lasagna

Post dinner: 2 scoops whey isolate, 1 tbsp psyllium, 5g scoop of creatine mixed with water.

Injectables/others:
500mg Synenthate (rotating injection sites) (250mg Monday/250mg Thursday)
12.5mg Aromasyn (Monday/Thursday)
25mg Synoviron (AM) (daily)
4iu HGH (subq stomach) (PM) (daily)
1.5mg Retatrutide (subq stomach) E3D
2mg BPC-157 (subq right elbow)
1mg TB500 (subq right elbow)

Notes:
Easter day for my families, had a big easter breakfast with my son and wife, then did my workout. Following that went and visited my dad and stepmom, then went to my in-laws for our second easter egg hunt of the day, hit my mother-in law’s lasagna hard at dinner.

Workout was great aside from right elbow pain holding me back from pushing hard at the end reps of a lot of movements. Some days are better than others but right now it’s dogshit. Excited to smash legs tomorrow. Definitely seeing some things building in my shoulders, biceps, chest, and lats these days.

Nice workout there mate. Really good selection of exercises.

That sucks regarding the elbow. How long have you been using the BPC/TB for?

 

[Yuri]

Awesome update bro keep them rolling in, would love to see more of the meals to!

 

[wye]

Nice workout there mate. Really good selection of exercises.

That sucks regarding the elbow. How long have you been using the BPC/TB for?

I’ve been using the BPC and TB for about three months now with a few week gap. I’m not noticing any improvement using it with a heavy protocol as of late so I’ve stopped using it the past four days. May re-introduce again in a couple weeks.

 

[wye]

Awesome update bro keep them rolling in, would love to see more of the meals to!

They are not the most exciting meals, I’ve seen some of what @waggat puts together and I’m not a 3 star Michelin chef like he is.

 

[Yuri]

They are not the most exciting meals, I’ve seen some of what @waggat puts together and I’m not a 3 star Michelin chef like he is.

Hahaha nah they don’t need to be my bro, it’s more about you documenting your own journey and how ever that looks for you is awesome

I myself don’t have time to get fancy with the presentation of the meal as I eat 7 of them and always in the move

 

[rizzlekdizzle]

Don't worry if things don't progress linearly either - it's not really possible to keep that pace up

 

[wye]

April 6 – 2026 log

Great fucking session in the gym, even better day playing in the sunshine with my son!

Weight: 189.6lb (April 3) next weigh in April 10

Sleep: 8:01

Blood pressure: 116/67

Today’s session(s):
Legs
Duration: 1:39
Volume: 54,910 lbs

High Bar Squat
Adding 10lbs to 265. Missed last leg day due to work. Going to try for 3x8 and anything extra is a bonus. Fucking easy first set. Second set was a little harder to get out of the hole on a couple reps, seemed to loose tension on quads and hamstring. Push as hard as you fucking can on third set. Found that demon in me on third set. I had maybe two more reps in me. New PR for volume on third set. 265 is also my high bar PR from January at 209lb BW. Steroids are fucking awesome. You know it’s a good squat set when your wife comes down to check on you due to you being “too loud”.
W: 45 × 10
W: 135 × 6
W: 185 × 4
265 × 9 @9
265 × 8 @9
265 × 11 @8.5

Romanian Deadlift (Barbell)
Skipped last leg session and couldn’t do these with back tightness session before that. Aiming for a conservative 3x8 at the increased weight. Anything else is a bonus.
235 × 10 @7.5
235 × 10 @8.5
235 × 8 @8

Lying Leg Curl (Machine)
Single leg. Weight plus black band. Felt awesome. Easy first and second set. Third set last three reps was tough. New PR.
W: 40 × 10
W: 40 × 10
82.5 × 13 @8.5
82.5 × 13 @8.5
82.5 × 14 @9
82.5 × 14 @9
82.5 × 10 @10 (F)
82.5 × 10 @10 (F)

Leg Extension (Machine)
Single leg. Weight plus resistance band. Holding weight same as last session.
85 × 27 @9
85 × 27 @9
85 × 25 @9.5
85 × 25 @9.5
85 × 22 @10 (F)
85 × 22 @10 (F)

Standing Calf Raise (Barbell)
185 × 40 @7.5
185 × 32 @8.5
185 × 33 @9.5

Macro info:
Calories: 2058
Carbs: 122g
Fats: 66g
Protein: 243g

Breakfast: 2 coffees with splash of milk, 2 scoops whey isolate, 5g creatine, 1 tbsp psyllium mixed with water, 2 greek yogurt cups

Lunch: 174g chicken thigh, 194g white rice, 42g steamed broccoli

Dinner: 210g chicken breast, 89g white rice, 50g steamed broccoli, 132g Caesar salad, 1 hotdog (son didn’t want to eat it )

Post dinner: 2 scoops whey isolate, 1 tbsp psyllium, 5g scoop of creatine mixed with water.

Injectables/others:
500mg Synenthate (rotating injection sites) (250mg Monday/250mg Thursday)
12.5mg Aromasyn (Monday/Thursday)
25mg Synoviron (AM) (daily)
4iu HGH (subq stomach) (PM) (daily)
1.5mg Retatrutide (subq stomach) E3D
2mg BPC-157 (subq right elbow)
1mg TB500 (subq right elbow)

Notes:
Went hard on legs today, was tight and hobbling around within 45 minutes post workout. Squats were something else, especially that third set. Really blasting through my previous PR’s at a much higher bodyweight, going to be setting PR’s for the next 12 weeks at this rate.

Considering adding the Anavar sooner rather than later, I want to maximize everything I can get out of this cycle before the twins are born. I want to be ripped in the post birth skin to skin pictures.

Thanks for all the support as of late boys, really appreciate you guys showing up and I’m going to start hitting your logs back soon.

 

[wye]

Great updates and very detailed on the diet and training as always.


How was this been going? I'm assuming it helped with the hunger?


Perfect! It should be ready by 21Apr after the weekend keep us posted and tag me I'd like to see where you're at especially with the aromasin


Check out Elitefitness.com... I used to lurk on that board back in the early 2000's. Got my first gear off EF.


Nice bro! Easter weekend refeed!


I noticed it in last weeks pics too on 29Mar, great progress bro!

The increased reta has helped definitely, I am not fighting the desire to eat treats right now, but I am still able to power through any appetite suppression it provides to eat the food I need to build muscle.

I'll definitely tag you and Lev in the bloodwork results.

And thank you Harley, means a lot coming from you muscle bros.

 

[LevButlerov]

April 6 – 2026 log

Great fucking session in the gym, even better day playing in the sunshine with my son!

Weight: 189.6lb (April 3) next weigh in April 10

Sleep: 8:01

Blood pressure: 116/67

Today’s session(s):
Legs
Duration: 1:39
Volume: 54,910 lbs

High Bar Squat
Adding 10lbs to 265. Missed last leg day due to work. Going to try for 3x8 and anything extra is a bonus. Fucking easy first set. Second set was a little harder to get out of the hole on a couple reps, seemed to loose tension on quads and hamstring. Push as hard as you fucking can on third set. Found that demon in me on third set. I had maybe two more reps in me. New PR for volume on third set. 265 is also my high bar PR from January at 209lb BW. Steroids are fucking awesome. You know it’s a good squat set when your wife comes down to check on you due to you being “too loud”.
W: 45 × 10
W: 135 × 6
W: 185 × 4
265 × 9 @9
265 × 8 @9
265 × 11 @8.5

Romanian Deadlift (Barbell)
Skipped last leg session and couldn’t do these with back tightness session before that. Aiming for a conservative 3x8 at the increased weight. Anything else is a bonus.
235 × 10 @7.5
235 × 10 @8.5
235 × 8 @8

Lying Leg Curl (Machine)
Single leg. Weight plus black band. Felt awesome. Easy first and second set. Third set last three reps was tough. New PR.
W: 40 × 10
W: 40 × 10
82.5 × 13 @8.5
82.5 × 13 @8.5
82.5 × 14 @9
82.5 × 14 @9
82.5 × 10 @10 (F)
82.5 × 10 @10 (F)

Leg Extension (Machine)
Single leg. Weight plus resistance band. Holding weight same as last session.
85 × 27 @9
85 × 27 @9
85 × 25 @9.5
85 × 25 @9.5
85 × 22 @10 (F)
85 × 22 @10 (F)

Standing Calf Raise (Barbell)
185 × 40 @7.5
185 × 32 @8.5
185 × 33 @9.5

Macro info:
Calories: 2058
Carbs: 122g
Fats: 66g
Protein: 243g

Breakfast: 2 coffees with splash of milk, 2 scoops whey isolate, 5g creatine, 1 tbsp psyllium mixed with water, 2 greek yogurt cups

Lunch: 174g chicken thigh, 194g white rice, 42g steamed broccoli

Dinner: 210g chicken breast, 89g white rice, 50g steamed broccoli, 132g Caesar salad, 1 hotdog (son didn’t want to eat it )

Post dinner: 2 scoops whey isolate, 1 tbsp psyllium, 5g scoop of creatine mixed with water.

Injectables/others:
500mg Synenthate (rotating injection sites) (250mg Monday/250mg Thursday)
12.5mg Aromasyn (Monday/Thursday)
25mg Synoviron (AM) (daily)
4iu HGH (subq stomach) (PM) (daily)
1.5mg Retatrutide (subq stomach) E3D
2mg BPC-157 (subq right elbow)
1mg TB500 (subq right elbow)

Notes:
Went hard on legs today, was tight and hobbling around within 45 minutes post workout. Squats were something else, especially that third set. Really blasting through my previous PR’s at a much higher bodyweight, going to be setting PR’s for the next 12 weeks at this rate.

Considering adding the Anavar sooner rather than later, I want to maximize everything I can get out of this cycle before the twins are born. I want to be ripped in the post birth skin to skin pictures.

Thanks for all the support as of late boys, really appreciate you guys showing up and I’m going to start hitting your logs back soon.

protein is good and high @wye when do you want to add anavar? I think you can do it
good 235 deads

 

[stevesmi]

Yeah the Japanese sticky rice this rice cooker is putting together for me makes getting the carbs in not so bad these days.

adding some plain broth to your rice cooker makes it even better

 

[2Thick]

Thank you. Flat bench will hopefully keep increasing indefinitely for the next 6 - 8 weeks.

Keep the iron grind going and you will get there easy.

 

[Ulter]

Yeah, I had a perfect March month for diet and workouts. Two days of working on the road doing emergency repairs and I definitely can feel the difference when things aren't perfect going into a workout. It's the same feeling I get since I cut most sugar out of my diet, when I do have a sip of iced tea or something now I can really feel that sugar going into the body.

Always feels good to have a good month like that. Let's keep it going.

 

[wye]

protein is good and high @wye when do you want to add anavar? I think you can do it
good 235 deads

I’m thinking now. I’d like to keep riding the gain train without hitting a plateau not that I think I’m going to plateau but I want to see how freaky I can get with it. I think if I can keep the diet and workouts locked in that I’m going to keep progressing in a major way both visually and in terms of lifts. I have 12 weeks of anavar on hand to run 40mg (20am, 20 pre workout or evening) and would be willing to run past 7 weeks but ensure I get bloodwork done at 6 or 7 weeks to ensure liver isn’t getting rocked. I also have liver support on hand. I’m interested to see if anavar would have a hand in some form to help heal up my tennis elbow.

 

[ROIDDERS]

Thanks, the boys here helped build it. Wouldn't be where I am without your guys feedback.

Yep the EVO family will give you a lot of opinions and thoughts. In the end of the day it's your decision to get it done. That's why you are a champion.

 

[ceo]

Yeah I'd love to see 300 for 1 by January 1st, 2027 and I think I can get there if things keep progressing linearly like they have.

Bros 300 would be sick.

 

[HarleyGuy]

April 6 – 2026 log

Great fucking session in the gym, even better day playing in the sunshine with my son!

Weight: 189.6lb (April 3) next weigh in April 10

Sleep: 8:01

Blood pressure: 116/67

Today’s session(s):
Legs
Duration: 1:39
Volume: 54,910 lbs

High Bar Squat
Adding 10lbs to 265. Missed last leg day due to work. Going to try for 3x8 and anything extra is a bonus. Fucking easy first set. Second set was a little harder to get out of the hole on a couple reps, seemed to loose tension on quads and hamstring. Push as hard as you fucking can on third set. Found that demon in me on third set. I had maybe two more reps in me. New PR for volume on third set. 265 is also my high bar PR from January at 209lb BW. Steroids are fucking awesome. You know it’s a good squat set when your wife comes down to check on you due to you being “too loud”.
W: 45 × 10
W: 135 × 6
W: 185 × 4
265 × 9 @9
265 × 8 @9
265 × 11 @8.5

Romanian Deadlift (Barbell)
Skipped last leg session and couldn’t do these with back tightness session before that. Aiming for a conservative 3x8 at the increased weight. Anything else is a bonus.
235 × 10 @7.5
235 × 10 @8.5
235 × 8 @8

Lying Leg Curl (Machine)
Single leg. Weight plus black band. Felt awesome. Easy first and second set. Third set last three reps was tough. New PR.
W: 40 × 10
W: 40 × 10
82.5 × 13 @8.5
82.5 × 13 @8.5
82.5 × 14 @9
82.5 × 14 @9
82.5 × 10 @10 (F)
82.5 × 10 @10 (F)

Leg Extension (Machine)
Single leg. Weight plus resistance band. Holding weight same as last session.
85 × 27 @9
85 × 27 @9
85 × 25 @9.5
85 × 25 @9.5
85 × 22 @10 (F)
85 × 22 @10 (F)

Standing Calf Raise (Barbell)
185 × 40 @7.5
185 × 32 @8.5
185 × 33 @9.5

Macro info:
Calories: 2058
Carbs: 122g
Fats: 66g
Protein: 243g

Breakfast: 2 coffees with splash of milk, 2 scoops whey isolate, 5g creatine, 1 tbsp psyllium mixed with water, 2 greek yogurt cups

Lunch: 174g chicken thigh, 194g white rice, 42g steamed broccoli

Dinner: 210g chicken breast, 89g white rice, 50g steamed broccoli, 132g Caesar salad, 1 hotdog (son didn’t want to eat it )

Post dinner: 2 scoops whey isolate, 1 tbsp psyllium, 5g scoop of creatine mixed with water.

Injectables/others:
500mg Synenthate (rotating injection sites) (250mg Monday/250mg Thursday)
12.5mg Aromasyn (Monday/Thursday)
25mg Synoviron (AM) (daily)
4iu HGH (subq stomach) (PM) (daily)
1.5mg Retatrutide (subq stomach) E3D
2mg BPC-157 (subq right elbow)
1mg TB500 (subq right elbow)

Notes:
Went hard on legs today, was tight and hobbling around within 45 minutes post workout. Squats were something else, especially that third set. Really blasting through my previous PR’s at a much higher bodyweight, going to be setting PR’s for the next 12 weeks at this rate.

Considering adding the Anavar sooner rather than later, I want to maximize everything I can get out of this cycle before the twins are born. I want to be ripped in the post birth skin to skin pictures.

Thanks for all the support as of late boys, really appreciate you guys showing up and I’m going to start hitting your logs back soon.

Bro that's some mad volume you're pumping out! Diet looks great too (I like your honesty with the hot dog! LOL). I'm even wondering if you can up the carbs? Have you tried that yet? I wouldn't stay this too low carb forever given the lifts you're doing.

You know it’s a good squat set when your wife comes down to check on you due to you being “too loud”.

Haha hell yes!!

I want to be ripped in the post birth skin to skin pictures.

Love this! Set an example for your precious ones.

really appreciate you guys showing up

Always brother, EVO family support to you and the Mrs. and babies on the way.

 

[ballin2504]

April 4 – 2026 log

Weight: 189.6lb

Sleep: 6:29

Blood pressure: 115/71

Today’s session(s):

Fasted spin bike:

Time: 30:22

Calories: 226 (probably not accurate)

AVG HR: 114BPM

Push:

Duration: 1:45
Volume: 22,959 lbs

Barbell Bench Press
220 is heavy. Diet sucked past two days, light on calories and macros. Try for 7 on second set. Added 30s of extra rest. Holy fuck was it hard to lock out 7 on second set. But I did it. Fuck yeah.
W: 45 × 20
W: 95 × 10
W: 135 × 6
W: 185 × 4
220 × 7 @10
220 × 7 @10 (F)

Incline Bench Press (Barbell)
Last rep first set was very hard but I’m pushing on flat bench every session, can’t expect these to be easy. Second set 10 clean reps, no bouncing.
145 × 11 @10
145 × 10 @10
145 × 10 @10 (F)

Cable Fly Crossovers
32 × 20 @9.5
32 × 20 @10 (F)
32 × 15 @10 (F)
(D)20 × 18 @10 (F)

Overhead Press (Barbell)
Would love to see 3x8 at increased weight. Anything additional is a bonus. Used smelling salts for last set.
110 × 10 @9.5
110 × 9 @9.5
110 × 11 @10 (F)

Cable Lateral Raise
What a pump.
15 × 24 @9.5
15 × 24 @9.5
15 × 19 @9.5
15 × 19 @9.5
15 × 25 @10 (F)
15 × 25 @10 (F)

Triceps Rope Pushdown
Last set was brutal.
39 × 21 @9.5
39 × 19 @9.5
39 × 17 @10 (F)

Overhead Triceps Extension (Cable)
Felt really good as always.
39 × 20 @9.5
39 × 21 @10
39 × 18 @10 (F)

Macro info:
Calories: 2401
Carbs: 173g
Fats: 82g
Protein: 240g

Breakfast: 1 rice cake, 2 greek yogurt cups, 2 large brown eggs, 1 slice ancient grain toast with ½ tbsp butter, 2 scoops whey isolate, 1 tbsp psyllium, 5g scoop of creatine mixed with water, 2 cups of coffee with splash of milk.

Lunch: 212g ground beef, 206g white rice.

Dinner: 134g chicken thighs, 44g steamed broccoli, 135g white rice, 161g Caesar salad.

Post dinner: 2 scoops whey isolate, 1 tbsp psyllium, 5g scoop of creatine mixed with water.

Injectables/others:
500mg Synenthate (rotating injection sites) (250mg Monday/250mg Thursday)
12.5mg Aromasyn (Monday/Thursday)
25mg Synoviron (AM) (daily)
4iu HGH (subq stomach) (PM) (daily)
1.5mg Retatrutide (subq stomach) E3D
2mg BPC-157 (subq right elbow)
1mg TB500 (subq right elbow)

Notes:
Very hungry after my fasted cardio this morning, had a huge breakfast, and just carried on the macro train all throughout the day. Great push session today, excited to smash all three workouts on an extended long weekend before having to return to work Tuesday on a rest day. Increased weight on flat bench again today. I think if I had a proper diet for the past two days I would have hit more reps at 220. The plan is to hold steady at 220 for next session and try and get at least 9 reps first set, and at least 8 reps second set before I bump up to 225. Really looking forward to breaking past 225 on the flat bench, huge milestone for me. Great to be back on track after two missed days.

@wye really nice update. Way to get after it.

 

[LevButlerov]

I’m thinking now. I’d like to keep riding the gain train without hitting a plateau not that I think I’m going to plateau but I want to see how freaky I can get with it. I think if I can keep the diet and workouts locked in that I’m going to keep progressing in a major way both visually and in terms of lifts. I have 12 weeks of anavar on hand to run 40mg (20am, 20 pre workout or evening) and would be willing to run past 7 weeks but ensure I get bloodwork done at 6 or 7 weeks to ensure liver isn’t getting rocked. I also have liver support on hand. I’m interested to see if anavar would have a hand in some form to help heal up my tennis elbow.

If you want to keep riding it lets add anavar and dial in now preworkout only @wye

 

[wye]

Bro that's some mad volume you're pumping out! Diet looks great too (I like your honesty with the hot dog! LOL). I'm even wondering if you can up the carbs? Have you tried that yet? I wouldn't stay this too low carb forever given the lifts you're doing.


Haha hell yes!!


Love this! Set an example for your precious ones.


Always brother, EVO family support to you and the Mrs. and babies on the way.

I’ve added oatmeal for breakfast starting this morning. Definitely going to try and get the carbs up. I’m already at more carbs by lunch today than I had all of yesterday.

We did run out of rice yesterday so I’ll attribute that to why it’s a bit lower than usual.

If you want to keep riding it lets add anavar and dial in now preworkout only @wye

So 40mg preworkout? Or 20.

 

[HarleyGuy]

We did run out of rice yesterday so I’ll attribute that to why it’s a bit lower than usual.

Haha I had to notice though despite all the logs I watch I try and catch trends before they start. Good you're keeping them steady.

I’ve added oatmeal for breakfast starting this morning

Perfect let's do this, can't go wrong with oats! I use steel cut oats and add blueberries and cinnamon.

 

[wye]

April 7 – 2026 log

Weight: 189.6lb (April 3) next weigh in April 10

Sleep: 6:03

Blood pressure: 132/79

Today’s session(s):

Rest

Spin bike
30:25
Calories: 206
Average HR: 108

Macro info:
Calories: 2758
Carbs: 309g
Fats: 62g
Protein: 247g

Breakfast: 2 coffees with splash of milk, 2 scoops whey isolate, 5g creatine, 1 tbsp psyllium mixed with water, 2 greek yogurt cups, 1 large banana, 1 packet of Quaker protein oatmeal

Lunch: 182g chicken breast, 175g white rice, 1 large banana, 1 Honeycrisp apple

Dinner: 172g chicken thigh, 195g white rice, 47g steamed broccoli, 123g Caesar salad

Post dinner: 2 scoops whey isolate, 1 tbsp psyllium, 5g scoop of creatine mixed with water.


Injectables/others:
500mg Synenthate (rotating injection sites) (250mg Monday/250mg Thursday)
12.5mg Aromasyn (Monday/Thursday)
25mg Synoviron (AM) (daily)
4iu HGH (subq stomach) (PM) (daily)
1.5mg Retatrutide (subq stomach) E3D
2mg BPC-157 (subq right elbow)
1mg TB500 (subq right elbow)

Notes:
Switched glutes for injection yesterday. First time injecting into left glute and I had wild PIP all day today, but no pain no gain. Long work day today, about 14 hours with my commute. The sun is starting to shine here going to take some time to acclimatize to it. I did some spinning after dinner as I didn’t have time this morning, and I won’t have time tomorrow morning as I’ve got an early start for a project. @HarleyGuy @LevButlerov those macros should make you both happy, went hard on the food today

 

[LevButlerov]

April 7 – 2026 log

Weight: 189.6lb (April 3) next weigh in April 10

Sleep: 6:03

Blood pressure: 132/79

Today’s session(s):

Rest

Spin bike
30:25
Calories: 206
Average HR: 108

Macro info:
Calories: 2758
Carbs: 309g
Fats: 62g
Protein: 247g

Breakfast: 2 coffees with splash of milk, 2 scoops whey isolate, 5g creatine, 1 tbsp psyllium mixed with water, 2 greek yogurt cups, 1 large banana, 1 packet of Quaker protein oatmeal

Lunch: 182g chicken breast, 175g white rice, 1 large banana, 1 Honeycrisp apple

Dinner: 172g chicken thigh, 195g white rice, 47g steamed broccoli, 123g Caesar salad

Post dinner: 2 scoops whey isolate, 1 tbsp psyllium, 5g scoop of creatine mixed with water.


Injectables/others:
500mg Synenthate (rotating injection sites) (250mg Monday/250mg Thursday)
12.5mg Aromasyn (Monday/Thursday)
25mg Synoviron (AM) (daily)
4iu HGH (subq stomach) (PM) (daily)
1.5mg Retatrutide (subq stomach) E3D
2mg BPC-157 (subq right elbow)
1mg TB500 (subq right elbow)

Notes:
Switched glutes for injection yesterday. First time injecting into left glute and I had wild PIP all day today, but no pain no gain. Long work day today, about 14 hours with my commute. The sun is starting to shine here going to take some time to acclimatize to it. I did some spinning after dinner as I didn’t have time this morning, and I won’t have time tomorrow morning as I’ve got an early start for a project. @HarleyGuy @LevButlerov those macros should make you both happy, went hard on the food today

these macros do make me happy love the psyllium in AM too perfect @wye

 

[HarleyGuy]

April 7 – 2026 log

Weight: 189.6lb (April 3) next weigh in April 10

Sleep: 6:03

Blood pressure: 132/79

Today’s session(s):

Rest

Spin bike
30:25
Calories: 206
Average HR: 108

Macro info:
Calories: 2758
Carbs: 309g
Fats: 62g
Protein: 247g

Breakfast: 2 coffees with splash of milk, 2 scoops whey isolate, 5g creatine, 1 tbsp psyllium mixed with water, 2 greek yogurt cups, 1 large banana, 1 packet of Quaker protein oatmeal

Lunch: 182g chicken breast, 175g white rice, 1 large banana, 1 Honeycrisp apple

Dinner: 172g chicken thigh, 195g white rice, 47g steamed broccoli, 123g Caesar salad

Post dinner: 2 scoops whey isolate, 1 tbsp psyllium, 5g scoop of creatine mixed with water.


Injectables/others:
500mg Synenthate (rotating injection sites) (250mg Monday/250mg Thursday)
12.5mg Aromasyn (Monday/Thursday)
25mg Synoviron (AM) (daily)
4iu HGH (subq stomach) (PM) (daily)
1.5mg Retatrutide (subq stomach) E3D
2mg BPC-157 (subq right elbow)
1mg TB500 (subq right elbow)

Notes:
Switched glutes for injection yesterday. First time injecting into left glute and I had wild PIP all day today, but no pain no gain. Long work day today, about 14 hours with my commute. The sun is starting to shine here going to take some time to acclimatize to it. I did some spinning after dinner as I didn’t have time this morning, and I won’t have time tomorrow morning as I’ve got an early start for a project. @HarleyGuy @LevButlerov those macros should make you both happy, went hard on the food today

Nice update! At the end of your spin bike sesh give it all you got for 1 minute and get that HR above 135bpm to finish!

Macro info:
Calories: 2758
Carbs: 309g
Fats: 62g
Protein: 247g

Ahhh much better

Post dinner:

Breakfast:

Nice way to get your creatine in breaky and post dinner 10g.

123g Caesar salad

What kind of dressing . Now I'm just trying to find things to nit pick at

 

[wye]

Nice update! At the end of your spin bike sesh give it all you got for 1 minute and get that HR above 135bpm to finish!


Ahhh much better




Nice way to get your creatine in breaky and post dinner 10g.


What kind of dressing . Now I'm just trying to find things to nit pick at

Just your standard Caesar dressing plus a healthy splash of lemon juice. I don’t go heavy and I’m accounting for it in my macros

 

[HarleyGuy]

Just your standard Caesar dressing plus a healthy splash of lemon juice. I don’t go heavy and I’m accounting for it in my macros

Haha ok. Had to rib you a bit where I could.

 

[wye]

April 8 – 2026 log

Weight: 189.6lb (April 3) next weigh in April 10

Sleep: 5:27 – early start to work day

Blood pressure: 122/73

Today’s session(s):
Push
Duration: 1:48
Volume: 25,394 lbs

Spinning
5:01

Barbell Bench Press
Oh fucking fuck yeah. 225 next fucking session.
W: 45 × 20
W: 95 × 10
W: 135 × 6
W: 185 × 4
220 × 9 @9
220 × 8 @9.5

Incline Bench Press (Barbell)
Too big of a pump on shoulders couldn’t get more reps on last set. Anavar must be working in.
145 × 11 @9
145 × 10 @9.5
145 × 8 @10 (F)

Cable Fly Crossovers
32 × 23 @9.5
32 × 19 @9.5
25 × 15 @10 (F)
20 × 20 @10 (F)

Overhead Press (Barbell)
Anavar pump has made it so I can’t push these. Dropping weight big time just to get some reps in. Only doing max 3 sets on flies moving forward, ans maybe drop incline bench to two sets.
110 × 5 @9.5
75 × 21 @9.5
75 × 19 @9.5
75 × 16 @10 (F)

Cable Lateral Raise
Clean reps. No partials.
15 × 25 @9
15 × 25 @9
15 × 22 @9.5
15 × 22 @9.5
15 × 23 @10 (F)
15 × 23 @10 (F)

Triceps Rope Pushdown
Felt unreal
40 × 21 @9.5
40 × 20 @9.5
40 × 17 @10 (F)

Overhead Triceps Extension (Cable)
I felt really strong on these today.
40 × 23 @9.5
40 × 24 @10 (F)
40 × 22 @10 (F)

Macro info:
Calories: 2168
Carbs: 239g
Fats: 37g
Protein: 225g

Breakfast: 2 coffees with splash of milk, 2 scoops whey isolate, 5g creatine, 1 tbsp psyllium mixed with water, 2 greek yogurt cups, 2 large bananas, 1 packet of Quaker protein oatmeal

Lunch: 116g chicken thigh, 160g white rice, 40g steamed broccoli

Dinner: 179g chicken breast, 117g white rice, 48g steamed broccoli

Post dinner: 2 scoops whey isolate, 1 tbsp psyllium, 5g scoop of creatine mixed with water


Injectables/others:
500mg Synenthate (rotating injection sites) (250mg Monday/250mg Thursday)
12.5mg Aromasyn (Monday/Thursday)
40mg Nordic Fusion Anavar (20mg AM, 20mg preworkout)
25mg Synoviron (AM) (daily)
4iu HGH (subq stomach) (PM) (daily)
1.5mg Retatrutide (subq stomach) E3D
Vitamin C, digestive enzymes, fish oils, Vitamin D3 with K2, NAC, Milk thistle, TUDCA, melatonin, magnesium, zinc, multivitamin

Notes:
Felt good on the macros today, don’t want to be hitting 2800 on the regular as I still have quite a bit of body fat to shred off.

Smashed flat bench, 225 next session, going to hold at 225 until I can hit 2x10, and then bump to 230, and rinse and repeat for as long as humanly possible.

Anavar was definitely doing its thing with some restrictive pumps, just had to drop some weight and focus on reps for things like shoulder press and depending on how this progresses may take the drop set out of flies, and one set off of incline bench to keep overhead press progressing. We will see how pull day goes tomorrow with the pumps, I imagine rear delt flies are going to be something special.

I had quite a bit of right elbow pain during warm up for flat bench, but followed a little ChatGPT protocol while warming up and did some really light weight cable reverse curls and it actually seemed to really loosen the tendon up. Maybe AI does know some stuff.

Going to try a side thigh injection for my testosterone tomorrow following the trtinjection guide.

Another early start for work tomorrow, but going to try and get a 30 minute spin session in before I have to leave.

 

[Noah Wixx]

April 4 – 2026 log

Weight: 189.6lb

Sleep: 6:29

Blood pressure: 115/71

Today’s session(s):

Fasted spin bike:

Time: 30:22

Calories: 226 (probably not accurate)

AVG HR: 114BPM

Push:

Duration: 1:45
Volume: 22,959 lbs

Barbell Bench Press
220 is heavy. Diet sucked past two days, light on calories and macros. Try for 7 on second set. Added 30s of extra rest. Holy fuck was it hard to lock out 7 on second set. But I did it. Fuck yeah.
W: 45 × 20
W: 95 × 10
W: 135 × 6
W: 185 × 4
220 × 7 @10
220 × 7 @10 (F)

Incline Bench Press (Barbell)
Last rep first set was very hard but I’m pushing on flat bench every session, can’t expect these to be easy. Second set 10 clean reps, no bouncing.
145 × 11 @10
145 × 10 @10
145 × 10 @10 (F)

Cable Fly Crossovers
32 × 20 @9.5
32 × 20 @10 (F)
32 × 15 @10 (F)
(D)20 × 18 @10 (F)

Overhead Press (Barbell)
Would love to see 3x8 at increased weight. Anything additional is a bonus. Used smelling salts for last set.
110 × 10 @9.5
110 × 9 @9.5
110 × 11 @10 (F)

Cable Lateral Raise
What a pump.
15 × 24 @9.5
15 × 24 @9.5
15 × 19 @9.5
15 × 19 @9.5
15 × 25 @10 (F)
15 × 25 @10 (F)

Triceps Rope Pushdown
Last set was brutal.
39 × 21 @9.5
39 × 19 @9.5
39 × 17 @10 (F)

Overhead Triceps Extension (Cable)
Felt really good as always.
39 × 20 @9.5
39 × 21 @10
39 × 18 @10 (F)

Macro info:
Calories: 2401
Carbs: 173g
Fats: 82g
Protein: 240g

Breakfast: 1 rice cake, 2 greek yogurt cups, 2 large brown eggs, 1 slice ancient grain toast with ½ tbsp butter, 2 scoops whey isolate, 1 tbsp psyllium, 5g scoop of creatine mixed with water, 2 cups of coffee with splash of milk.

Lunch: 212g ground beef, 206g white rice.

Dinner: 134g chicken thighs, 44g steamed broccoli, 135g white rice, 161g Caesar salad.

Post dinner: 2 scoops whey isolate, 1 tbsp psyllium, 5g scoop of creatine mixed with water.

Injectables/others:
500mg Synenthate (rotating injection sites) (250mg Monday/250mg Thursday)
12.5mg Aromasyn (Monday/Thursday)
25mg Synoviron (AM) (daily)
4iu HGH (subq stomach) (PM) (daily)
1.5mg Retatrutide (subq stomach) E3D
2mg BPC-157 (subq right elbow)
1mg TB500 (subq right elbow)

Notes:
Very hungry after my fasted cardio this morning, had a huge breakfast, and just carried on the macro train all throughout the day. Great push session today, excited to smash all three workouts on an extended long weekend before having to return to work Tuesday on a rest day. Increased weight on flat bench again today. I think if I had a proper diet for the past two days I would have hit more reps at 220. The plan is to hold steady at 220 for next session and try and get at least 9 reps first set, and at least 8 reps second set before I bump up to 225. Really looking forward to breaking past 225 on the flat bench, huge milestone for me. Great to be back on track after two missed days.

i know the first time i hit 315 for the first time on bench about two years ago now i think when i did that, i never thought i could till one day i knew i would it just comes down into betting on yourself that you can and you will.

 

[LevButlerov]

April 8 – 2026 log

Weight: 189.6lb (April 3) next weigh in April 10

Sleep: 5:27 – early start to work day

Blood pressure: 122/73

Today’s session(s):
Push
Duration: 1:48
Volume: 25,394 lbs

Spinning
5:01

Barbell Bench Press
Oh fucking fuck yeah. 225 next fucking session.
W: 45 × 20
W: 95 × 10
W: 135 × 6
W: 185 × 4
220 × 9 @9
220 × 8 @9.5

Incline Bench Press (Barbell)
Too big of a pump on shoulders couldn’t get more reps on last set. Anavar must be working in.
145 × 11 @9
145 × 10 @9.5
145 × 8 @10 (F)

Cable Fly Crossovers
32 × 23 @9.5
32 × 19 @9.5
25 × 15 @10 (F)
20 × 20 @10 (F)

Overhead Press (Barbell)
Anavar pump has made it so I can’t push these. Dropping weight big time just to get some reps in. Only doing max 3 sets on flies moving forward, ans maybe drop incline bench to two sets.
110 × 5 @9.5
75 × 21 @9.5
75 × 19 @9.5
75 × 16 @10 (F)

Cable Lateral Raise
Clean reps. No partials.
15 × 25 @9
15 × 25 @9
15 × 22 @9.5
15 × 22 @9.5
15 × 23 @10 (F)
15 × 23 @10 (F)

Triceps Rope Pushdown
Felt unreal
40 × 21 @9.5
40 × 20 @9.5
40 × 17 @10 (F)

Overhead Triceps Extension (Cable)
I felt really strong on these today.
40 × 23 @9.5
40 × 24 @10 (F)
40 × 22 @10 (F)

Macro info:
Calories: 2168
Carbs: 239g
Fats: 37g
Protein: 225g

Breakfast: 2 coffees with splash of milk, 2 scoops whey isolate, 5g creatine, 1 tbsp psyllium mixed with water, 2 greek yogurt cups, 2 large bananas, 1 packet of Quaker protein oatmeal

Lunch: 116g chicken thigh, 160g white rice, 40g steamed broccoli

Dinner: 179g chicken breast, 117g white rice, 48g steamed broccoli

Post dinner: 2 scoops whey isolate, 1 tbsp psyllium, 5g scoop of creatine mixed with water


Injectables/others:
500mg Synenthate (rotating injection sites) (250mg Monday/250mg Thursday)
12.5mg Aromasyn (Monday/Thursday)
40mg Nordic Fusion Anavar (20mg AM, 20mg preworkout)
25mg Synoviron (AM) (daily)
4iu HGH (subq stomach) (PM) (daily)
1.5mg Retatrutide (subq stomach) E3D
Vitamin C, digestive enzymes, fish oils, Vitamin D3 with K2, NAC, Milk thistle, TUDCA, melatonin, magnesium, zinc, multivitamin

Notes:
Felt good on the macros today, don’t want to be hitting 2800 on the regular as I still have quite a bit of body fat to shred off.

Smashed flat bench, 225 next session, going to hold at 225 until I can hit 2x10, and then bump to 230, and rinse and repeat for as long as humanly possible.

Anavar was definitely doing its thing with some restrictive pumps, just had to drop some weight and focus on reps for things like shoulder press and depending on how this progresses may take the drop set out of flies, and one set off of incline bench to keep overhead press progressing. We will see how pull day goes tomorrow with the pumps, I imagine rear delt flies are going to be something special.

I had quite a bit of right elbow pain during warm up for flat bench, but followed a little ChatGPT protocol while warming up and did some really light weight cable reverse curls and it actually seemed to really loosen the tendon up. Maybe AI does know some stuff.

Going to try a side thigh injection for my testosterone tomorrow following the trtinjection guide.

Another early start for work tomorrow, but going to try and get a 30 minute spin session in before I have to leave.

wow good progress, leaner and stronger arms tight shoulders you look good love the 220 bench press pushing it @wye
and shout out to TRTinjections good site https://trtinjections.com


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

 

[rizzlekdizzle]

Muscular development coming along nicely!

 

[waggat]

April 8 – 2026 log

Weight: 189.6lb (April 3) next weigh in April 10

Sleep: 5:27 – early start to work day

Blood pressure: 122/73

Today’s session(s):
Push
Duration: 1:48
Volume: 25,394 lbs

Spinning
5:01

Barbell Bench Press
Oh fucking fuck yeah. 225 next fucking session.
W: 45 × 20
W: 95 × 10
W: 135 × 6
W: 185 × 4
220 × 9 @9
220 × 8 @9.5

Incline Bench Press (Barbell)
Too big of a pump on shoulders couldn’t get more reps on last set. Anavar must be working in.
145 × 11 @9
145 × 10 @9.5
145 × 8 @10 (F)

Cable Fly Crossovers
32 × 23 @9.5
32 × 19 @9.5
25 × 15 @10 (F)
20 × 20 @10 (F)

Overhead Press (Barbell)
Anavar pump has made it so I can’t push these. Dropping weight big time just to get some reps in. Only doing max 3 sets on flies moving forward, ans maybe drop incline bench to two sets.
110 × 5 @9.5
75 × 21 @9.5
75 × 19 @9.5
75 × 16 @10 (F)

Cable Lateral Raise
Clean reps. No partials.
15 × 25 @9
15 × 25 @9
15 × 22 @9.5
15 × 22 @9.5
15 × 23 @10 (F)
15 × 23 @10 (F)

Triceps Rope Pushdown
Felt unreal
40 × 21 @9.5
40 × 20 @9.5
40 × 17 @10 (F)

Overhead Triceps Extension (Cable)
I felt really strong on these today.
40 × 23 @9.5
40 × 24 @10 (F)
40 × 22 @10 (F)

Macro info:
Calories: 2168
Carbs: 239g
Fats: 37g
Protein: 225g

Breakfast: 2 coffees with splash of milk, 2 scoops whey isolate, 5g creatine, 1 tbsp psyllium mixed with water, 2 greek yogurt cups, 2 large bananas, 1 packet of Quaker protein oatmeal

Lunch: 116g chicken thigh, 160g white rice, 40g steamed broccoli

Dinner: 179g chicken breast, 117g white rice, 48g steamed broccoli

Post dinner: 2 scoops whey isolate, 1 tbsp psyllium, 5g scoop of creatine mixed with water


Injectables/others:
500mg Synenthate (rotating injection sites) (250mg Monday/250mg Thursday)
12.5mg Aromasyn (Monday/Thursday)
40mg Nordic Fusion Anavar (20mg AM, 20mg preworkout)
25mg Synoviron (AM) (daily)
4iu HGH (subq stomach) (PM) (daily)
1.5mg Retatrutide (subq stomach) E3D
Vitamin C, digestive enzymes, fish oils, Vitamin D3 with K2, NAC, Milk thistle, TUDCA, melatonin, magnesium, zinc, multivitamin

Notes:
Felt good on the macros today, don’t want to be hitting 2800 on the regular as I still have quite a bit of body fat to shred off.

Smashed flat bench, 225 next session, going to hold at 225 until I can hit 2x10, and then bump to 230, and rinse and repeat for as long as humanly possible.

Anavar was definitely doing its thing with some restrictive pumps, just had to drop some weight and focus on reps for things like shoulder press and depending on how this progresses may take the drop set out of flies, and one set off of incline bench to keep overhead press progressing. We will see how pull day goes tomorrow with the pumps, I imagine rear delt flies are going to be something special.

I had quite a bit of right elbow pain during warm up for flat bench, but followed a little ChatGPT protocol while warming up and did some really light weight cable reverse curls and it actually seemed to really loosen the tendon up. Maybe AI does know some stuff.

Going to try a side thigh injection for my testosterone tomorrow following the trtinjection guide.

Another early start for work tomorrow, but going to try and get a 30 minute spin session in before I have to leave.

Nice push workout mate. Good balance of exercises. 220 for those reps on bench is awesome (and moving onto 225 even better)!

Looking good in the photos. Just noticing in the side on your arms hang in an internally rotated position (palms should naturally face more inwards). Something to keep an eye on shoulder health wise.

 

[wye]

Nice push workout mate. Good balance of exercises. 220 for those reps on bench is awesome (and moving onto 225 even better)!

Looking good in the photos. Just noticing in the side on your arms hang in an internally rotated position (palms should naturally face more inwards). Something to keep an eye on shoulder health wise.

Definitely holding them like that for the pose, but my shoulders, hips, knees and wrists do take a beating from my trade.

 

[wye]

April 9 – 2026 log

Weight: 189.6lb (April 3) next weigh in April 10

Sleep: 4:37 – early start again today, and woke up about 9 times in my sleep for various lengths of time with carpal tunnel (from work) related pain

Blood pressure: 131/67 (had pre-workout about 2:15 prior)

Today’s session(s):

Pull
Duration: 1:47
Volume: 34,823 lbs

Lat Pulldown (Cable)
Narrow pronate MAG grip. Clean reps. Right elbow felt good. Try for 130 at 8 reps. Extra is bonus. 90 for finisher AMRAP. Hell of a burn.
W: 90 × 16
115 × 17 @8.5
130 × 10 @9.5
90 × 23 @10 (F)

Seated Cable Row – Bar Grip
Narrow supine MAG grip. Felt good today. No elbow pain. 90 for finisher AMRAP.
130 × 14 @9
130 × 15 @9.5
90 × 23 @10 (F)

Shrug (Cable)
Lots of neck pain today from work, going to see how these go. Maybe they fix it?
100 × 36 @8
110 × 30 @8.5
130 × 24 @9.5

Straight Arm Lat Pulldown (Cable)
45 × 16 @8.5
45 × 19 @9.5
45 × 18 @10 (F)

Rear Delt Reverse Fly (Cable)
Felt great.
22 × 32 @9.5
22 × 30 @9.5
22 × 27 @9.5
22 × 22 @10 (F)

Behind the Back Curl (Cable)
Oddly enough no elbow discomfort.
37 × 26 @9.5
37 × 26 @9.5
37 × 22 @9.5
37 × 22 @9.5
37 × 23 @10 (F)
37 × 23 @10 (F)

Bicep Curl (Cable)
Biceps gassed after bayesian curls.
37 × 14 @9
37 × 15 @9.5
37 × 12 @10 (F)

Reverse Curl (Cable)
Very light. For elbow rehab. Sharp pain on inner elbow portion. Less pain set by set as it loosened up.
10 × 20
10 × 20
10 × 20

Macro info:
Calories: 2064
Carbs: 244g
Fats: 27g
Protein: 219g

Breakfast: 2 coffees with splash of milk, 2 scoops whey isolate, 5g creatine, 1 tbsp psyllium mixed with water, 2 greek yogurt cups, 2 large bananas, 1 packet of Quaker protein oatmeal
Lunch: 147g chicken breast, 145g white rice, 47g steamed broccoli, 2 rice cakes
Dinner: 132g chicken breast, 153g white rice, 37g steamed broccoli
Post dinner: 2 scoops whey isolate, 1 tbsp psyllium, 5g scoop of creatine mixed with water

Injectables/others:
500mg Synenthate (rotating injection sites) (250mg Monday/250mg Thursday)
12.5mg Aromasyn (Monday/Thursday)
40mg Nordic Fusion Anavar (20mg AM, 20mg preworkout)
25mg Synoviron (AM) (daily)
4iu HGH (subq stomach) (PM) (daily)
1.5mg Retatrutide (subq stomach) E3D
Vitamin C, digestive enzymes, fish oils, Vitamin D3 with K2, NAC, Milk thistle, TUDCA, melatonin, magnesium, zinc, multivitamin

Notes:
Probably the worst workout I’ve had since I started this cycle. The music wasn’t hitting, the motivation was not there, but I got through it and did alright. Every session won’t be better than the last. A big positive is that I had minimal elbow discomfort on all my back movements, and my bicep movements. I didn’t want to risk it by doing hammer curls, and instead threw in some ChatGPT recommended reverse cable curls done very light for some elbow rehab which caused some interesting sensations on the inner and outer portion of the elbow.

Tried to pin into my thigh three times this morning, couldn’t get the needle to really sink in and it hurt like a son of a bitch and made me leak blood, so I defaulted to my right glute instead of left this time. Going to watch some YouTube videos and try the thigh again on Monday. I think my placement was sub-optimal.

 

[LevButlerov]

April 9 – 2026 log

Weight: 189.6lb (April 3) next weigh in April 10

Sleep: 4:37 – early start again today, and woke up about 9 times in my sleep for various lengths of time with carpal tunnel (from work) related pain

Blood pressure: 131/67 (had pre-workout about 2:15 prior)

Today’s session(s):

Pull
Duration: 1:47
Volume: 34,823 lbs

Lat Pulldown (Cable)
Narrow pronate MAG grip. Clean reps. Right elbow felt good. Try for 130 at 8 reps. Extra is bonus. 90 for finisher AMRAP. Hell of a burn.
W: 90 × 16
115 × 17 @8.5
130 × 10 @9.5
90 × 23 @10 (F)

Seated Cable Row – Bar Grip
Narrow supine MAG grip. Felt good today. No elbow pain. 90 for finisher AMRAP.
130 × 14 @9
130 × 15 @9.5
90 × 23 @10 (F)

Shrug (Cable)
Lots of neck pain today from work, going to see how these go. Maybe they fix it?
100 × 36 @8
110 × 30 @8.5
130 × 24 @9.5

Straight Arm Lat Pulldown (Cable)
45 × 16 @8.5
45 × 19 @9.5
45 × 18 @10 (F)

Rear Delt Reverse Fly (Cable)
Felt great.
22 × 32 @9.5
22 × 30 @9.5
22 × 27 @9.5
22 × 22 @10 (F)

Behind the Back Curl (Cable)
Oddly enough no elbow discomfort.
37 × 26 @9.5
37 × 26 @9.5
37 × 22 @9.5
37 × 22 @9.5
37 × 23 @10 (F)
37 × 23 @10 (F)

Bicep Curl (Cable)
Biceps gassed after bayesian curls.
37 × 14 @9
37 × 15 @9.5
37 × 12 @10 (F)

Reverse Curl (Cable)
Very light. For elbow rehab. Sharp pain on inner elbow portion. Less pain set by set as it loosened up.
10 × 20
10 × 20
10 × 20

Macro info:
Calories: 2064
Carbs: 244g
Fats: 27g
Protein: 219g

Breakfast: 2 coffees with splash of milk, 2 scoops whey isolate, 5g creatine, 1 tbsp psyllium mixed with water, 2 greek yogurt cups, 2 large bananas, 1 packet of Quaker protein oatmeal
Lunch: 147g chicken breast, 145g white rice, 47g steamed broccoli, 2 rice cakes
Dinner: 132g chicken breast, 153g white rice, 37g steamed broccoli
Post dinner: 2 scoops whey isolate, 1 tbsp psyllium, 5g scoop of creatine mixed with water

Injectables/others:
500mg Synenthate (rotating injection sites) (250mg Monday/250mg Thursday)
12.5mg Aromasyn (Monday/Thursday)
40mg Nordic Fusion Anavar (20mg AM, 20mg preworkout)
25mg Synoviron (AM) (daily)
4iu HGH (subq stomach) (PM) (daily)
1.5mg Retatrutide (subq stomach) E3D
Vitamin C, digestive enzymes, fish oils, Vitamin D3 with K2, NAC, Milk thistle, TUDCA, melatonin, magnesium, zinc, multivitamin

Notes:
Probably the worst workout I’ve had since I started this cycle. The music wasn’t hitting, the motivation was not there, but I got through it and did alright. Every session won’t be better than the last. A big positive is that I had minimal elbow discomfort on all my back movements, and my bicep movements. I didn’t want to risk it by doing hammer curls, and instead threw in some ChatGPT recommended reverse cable curls done very light for some elbow rehab which caused some interesting sensations on the inner and outer portion of the elbow.

Tried to pin into my thigh three times this morning, couldn’t get the needle to really sink in and it hurt like a son of a bitch and made me leak blood, so I defaulted to my right glute instead of left this time. Going to watch some YouTube videos and try the thigh again on Monday. I think my placement was sub-optimal.

worst workout not good but EVO family respect for grinding it hard good 130 lat pulls! @wye

what happened with the pin? did you warm up the oil and site?
did you check this site? https://trtinjections.com

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

 

[rizzlekdizzle]

April 9 – 2026 log

Weight: 189.6lb (April 3) next weigh in April 10

Sleep: 4:37 – early start again today, and woke up about 9 times in my sleep for various lengths of time with carpal tunnel (from work) related pain

Blood pressure: 131/67 (had pre-workout about 2:15 prior)

Today’s session(s):

Pull
Duration: 1:47
Volume: 34,823 lbs

Lat Pulldown (Cable)
Narrow pronate MAG grip. Clean reps. Right elbow felt good. Try for 130 at 8 reps. Extra is bonus. 90 for finisher AMRAP. Hell of a burn.
W: 90 × 16
115 × 17 @8.5
130 × 10 @9.5
90 × 23 @10 (F)

Seated Cable Row – Bar Grip
Narrow supine MAG grip. Felt good today. No elbow pain. 90 for finisher AMRAP.
130 × 14 @9
130 × 15 @9.5
90 × 23 @10 (F)

Shrug (Cable)
Lots of neck pain today from work, going to see how these go. Maybe they fix it?
100 × 36 @8
110 × 30 @8.5
130 × 24 @9.5

Straight Arm Lat Pulldown (Cable)
45 × 16 @8.5
45 × 19 @9.5
45 × 18 @10 (F)

Rear Delt Reverse Fly (Cable)
Felt great.
22 × 32 @9.5
22 × 30 @9.5
22 × 27 @9.5
22 × 22 @10 (F)

Behind the Back Curl (Cable)
Oddly enough no elbow discomfort.
37 × 26 @9.5
37 × 26 @9.5
37 × 22 @9.5
37 × 22 @9.5
37 × 23 @10 (F)
37 × 23 @10 (F)

Bicep Curl (Cable)
Biceps gassed after bayesian curls.
37 × 14 @9
37 × 15 @9.5
37 × 12 @10 (F)

Reverse Curl (Cable)
Very light. For elbow rehab. Sharp pain on inner elbow portion. Less pain set by set as it loosened up.
10 × 20
10 × 20
10 × 20

Macro info:
Calories: 2064
Carbs: 244g
Fats: 27g
Protein: 219g

Breakfast: 2 coffees with splash of milk, 2 scoops whey isolate, 5g creatine, 1 tbsp psyllium mixed with water, 2 greek yogurt cups, 2 large bananas, 1 packet of Quaker protein oatmeal
Lunch: 147g chicken breast, 145g white rice, 47g steamed broccoli, 2 rice cakes
Dinner: 132g chicken breast, 153g white rice, 37g steamed broccoli
Post dinner: 2 scoops whey isolate, 1 tbsp psyllium, 5g scoop of creatine mixed with water

Injectables/others:
500mg Synenthate (rotating injection sites) (250mg Monday/250mg Thursday)
12.5mg Aromasyn (Monday/Thursday)
40mg Nordic Fusion Anavar (20mg AM, 20mg preworkout)
25mg Synoviron (AM) (daily)
4iu HGH (subq stomach) (PM) (daily)
1.5mg Retatrutide (subq stomach) E3D
Vitamin C, digestive enzymes, fish oils, Vitamin D3 with K2, NAC, Milk thistle, TUDCA, melatonin, magnesium, zinc, multivitamin

Notes:
Probably the worst workout I’ve had since I started this cycle. The music wasn’t hitting, the motivation was not there, but I got through it and did alright. Every session won’t be better than the last. A big positive is that I had minimal elbow discomfort on all my back movements, and my bicep movements. I didn’t want to risk it by doing hammer curls, and instead threw in some ChatGPT recommended reverse cable curls done very light for some elbow rehab which caused some interesting sensations on the inner and outer portion of the elbow.

Tried to pin into my thigh three times this morning, couldn’t get the needle to really sink in and it hurt like a son of a bitch and made me leak blood, so I defaulted to my right glute instead of left this time. Going to watch some YouTube videos and try the thigh again on Monday. I think my placement was sub-optimal.

Sometimes you can blunt the needle easily after the first injection

 

[wye]

worst workout not good but EVO family respect for grinding it hard good 130 lat pulls! @wye

what happened with the pin? did you warm up the oil and site?
did you check this site? https://trtinjections.com

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

Yes. Followed the thigh guide there. Must have not been in the same spot. Needle just didn’t feel like it wanted to go in like it does with the glute. And yes. Warmed the oil up perfectly this go around. Was probably my best glute injection thus far. I definitely wasn’t warming oil up enough before.

I’m also finding that I have better feeling in the muscle with lat pulls at lower weight but I have the strength to pull heavier weights I just don’t feel them as good.

 

[Yuri]

April 9 – 2026 log

Weight: 189.6lb (April 3) next weigh in April 10

Sleep: 4:37 – early start again today, and woke up about 9 times in my sleep for various lengths of time with carpal tunnel (from work) related pain

Blood pressure: 131/67 (had pre-workout about 2:15 prior)

Today’s session(s):

Pull
Duration: 1:47
Volume: 34,823 lbs

Lat Pulldown (Cable)
Narrow pronate MAG grip. Clean reps. Right elbow felt good. Try for 130 at 8 reps. Extra is bonus. 90 for finisher AMRAP. Hell of a burn.
W: 90 × 16
115 × 17 @8.5
130 × 10 @9.5
90 × 23 @10 (F)

Seated Cable Row – Bar Grip
Narrow supine MAG grip. Felt good today. No elbow pain. 90 for finisher AMRAP.
130 × 14 @9
130 × 15 @9.5
90 × 23 @10 (F)

Shrug (Cable)
Lots of neck pain today from work, going to see how these go. Maybe they fix it?
100 × 36 @8
110 × 30 @8.5
130 × 24 @9.5

Straight Arm Lat Pulldown (Cable)
45 × 16 @8.5
45 × 19 @9.5
45 × 18 @10 (F)

Rear Delt Reverse Fly (Cable)
Felt great.
22 × 32 @9.5
22 × 30 @9.5
22 × 27 @9.5
22 × 22 @10 (F)

Behind the Back Curl (Cable)
Oddly enough no elbow discomfort.
37 × 26 @9.5
37 × 26 @9.5
37 × 22 @9.5
37 × 22 @9.5
37 × 23 @10 (F)
37 × 23 @10 (F)

Bicep Curl (Cable)
Biceps gassed after bayesian curls.
37 × 14 @9
37 × 15 @9.5
37 × 12 @10 (F)

Reverse Curl (Cable)
Very light. For elbow rehab. Sharp pain on inner elbow portion. Less pain set by set as it loosened up.
10 × 20
10 × 20
10 × 20

Macro info:
Calories: 2064
Carbs: 244g
Fats: 27g
Protein: 219g

Breakfast: 2 coffees with splash of milk, 2 scoops whey isolate, 5g creatine, 1 tbsp psyllium mixed with water, 2 greek yogurt cups, 2 large bananas, 1 packet of Quaker protein oatmeal
Lunch: 147g chicken breast, 145g white rice, 47g steamed broccoli, 2 rice cakes
Dinner: 132g chicken breast, 153g white rice, 37g steamed broccoli
Post dinner: 2 scoops whey isolate, 1 tbsp psyllium, 5g scoop of creatine mixed with water

Injectables/others:
500mg Synenthate (rotating injection sites) (250mg Monday/250mg Thursday)
12.5mg Aromasyn (Monday/Thursday)
40mg Nordic Fusion Anavar (20mg AM, 20mg preworkout)
25mg Synoviron (AM) (daily)
4iu HGH (subq stomach) (PM) (daily)
1.5mg Retatrutide (subq stomach) E3D
Vitamin C, digestive enzymes, fish oils, Vitamin D3 with K2, NAC, Milk thistle, TUDCA, melatonin, magnesium, zinc, multivitamin

Notes:
Probably the worst workout I’ve had since I started this cycle. The music wasn’t hitting, the motivation was not there, but I got through it and did alright. Every session won’t be better than the last. A big positive is that I had minimal elbow discomfort on all my back movements, and my bicep movements. I didn’t want to risk it by doing hammer curls, and instead threw in some ChatGPT recommended reverse cable curls done very light for some elbow rehab which caused some interesting sensations on the inner and outer portion of the elbow.

Tried to pin into my thigh three times this morning, couldn’t get the needle to really sink in and it hurt like a son of a bitch and made me leak blood, so I defaulted to my right glute instead of left this time. Going to watch some YouTube videos and try the thigh again on Monday. I think my placement was sub-optimal.

Def take it easy with the pining brother. Try to find some good videos or diagram showing

 

[LevButlerov]

Yes. Followed the thigh guide there. Must have not been in the same spot. Needle just didn’t feel like it wanted to go in like it does with the glute. And yes. Warmed the oil up perfectly this go around. Was probably my best glute injection thus far. I definitely wasn’t warming oil up enough before.

I’m also finding that I have better feeling in the muscle with lat pulls at lower weight but I have the strength to pull heavier weights I just don’t feel them as good.

you should try to warm up the oil, run the vial under hot water its worth it @wye