Approved Log Testosterone EQ HGH BPc157 Retatrutide Mots-C Cycle Log

[Kopite67]

Workout Monday 13/4/2026

Pre Workout
Premium Supps Warrior
(Honestly only made things worse )
Banana
Milo Snack

No pins.
No AAS Pre.
No Intra.

Woke up feeling really off. Stomach had me nauseous through the night. I don't have it in me at all today. Not that we have much time to get anything done today aye. Max 40mins.

20mins bike 100cals
(Fuck I coulda honestly just stayed here)

Cable Machine Row
61kg x 12 x 3
(Good time under tension)

Preacher Curl Machine
39kg x 12 x 3
(More slow reps time under tension)

Roman Chair
Leg Swing x 15
Knee Raise x 15
(There were at least 3 other people wanting the chair but they let me jump in cos I wasn't gunna be long)

Kettle Bell Curl
16kg x 40

Pushup x 20

Just nothing in the tank aye. Feeling off. Gunna dump the NPP out of the stack until proviron becomes available again (not far away) I think it's getting to me a bit. Sleep was pretty ordinary last night. Was in bed at a good time, everything packed and ready to go, just rough sleep and an upset stomach had me on the debby downers. I did feel much better for going though. That's my happy place aye, so even though I wasn't in the best headspace, I was in a better mood for the trouble.

93kg.

No pics today. Just me patting Delly till Mick picked me up. Ah fkit... Good or bad, still gotta be honest. Here's the current rig pic. Can't complain, just a bit of water from the carbs. Better sleep and Ill be in a better mood tomoz.

That doesn't sound too good at all brother. Do you have a pointer on what could be causing this? You health has been bouncing up and down a bit lately, did it coincide with starting or stopping or eating something? Was that pray incident about the same time? Take 2 steps back brother and take stock of all of this. Blazing through is not going to help. All of my best Evo love your way my brother.

 

[Doctakay]

That doesn't sound too good at all brother. Do you have a pointer on what could be causing this? You health has been bouncing up and down a bit lately, did it coincide with starting or stopping or eating something? Was that pray incident about the same time? Take 2 steps back brother and take stock of all of this. Blazing through is not going to help. All of my best Evo love your way my brother.

Thanks my bro. Could've been the supps I mixed before bed when I think about it... Some nights they turn my guts, come to think of it, moderately high doses of glycine and taurine together might not be such a god idea. I come good thru the rest of the day tho. I'm coming off the back of 10days with no Proviron and running NPP which has an effect on my mental health. So I'm dropping that for now. Appreciate your input and looking in brother. Gunna shower and hit the hay, sleep it off and have a better day tomoz.

 

[Kopite67]

Thanks my bro. Could've been the supps I mixed before bed when I think about it... Some nights they turn my guts, come to think of it, moderately high doses of glycine and taurine together might not be such a god idea. I come good thru the rest of the day tho. I'm coming off the back of 10days with no Proviron and running NPP which has an effect on my mental health. So I'm dropping that for now. Appreciate your input and looking in brother. Gunna shower and hit the hay, sleep it off and have a better day tomoz.

Always here brother

 

[catdadironman]

Can I quit my job and become a fulltime gymrat?

If you figure out how to do this - please advise!

Breakfast
Banana
Banana Bread
Protein Cookie
Strong Coffee Light Milk

Smoko
180gm Lean Beef Mince
180gm Rice
100gm Vegies
425gm Cream of Rice
Milo Snack
Yakult Light
Condensada Sky Flakes
Protein Shake

Lunch
180gm Lean Beef Mince
180gm Rice
100gm Vegies
425gm Cream of Rice
Yoguri Protein Yoghurt
Yakult Light
400ml Choc Coconut Water
Banana
Protein Shake

Dinner
450gm Chicken Potato Curry
(No way of accurately recording this)
130gm Rice
200ml Coconut Water


Total Cals
4563

P253
F124
C620

Images attached of todays food and the weekend.

This food looks amazing! Eat to grow my man!

 

[Doctakay]

If you figure out how to do this - please advise!



This food looks amazing! Eat to grow my man!

That'd be living the dream aye!

Struggling to put on propper size at the moment, eating like a machine today tho. Thinking ill just hammer the carbs and lean protein for a few weeks and try not to get to fluffy.

 

[Doctakay]

Nutrition and Compounds
Tuesday 14/4/2026
Week 5 day 2

93.5kg

Compounds A.M.
250mgTestE
50TestP
25NPP
20Var

Compounds P.M
5iu GH
(pulled back from an experiment with 10)
1mg BPC157

@RGSX Vital Gut Health
@RGSX Digestive Enzymes

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

I had a think about what the good brother @Kopite67 said about my down days, and I've noticed a pattern in the diary... No DHT is when I seem to experience a down period, especially with NPP.
DHT on board, well the day is good and life is easy. Now I know this can't all be put to compound selection but it definately plays a big part in my mood. Today was a good day, much better than Monday. Continuing the reflection through the week.

Nutrition
Trying to bring calories up to.push a bit of growth and keep Carbs in the higher end of the scale.

Breakfast
Strong Coffee Lite Milk 2 sugars
Banana Bread
Snickers Bar
Banana

Smoko
Kangaroo Mince
White Rice
Vegies
Cream of Rice
Banana
Yakult
Premier Protein Shake

Lunch
Kangaroo Mince
White Rice
Vegies
Cream of Rice
Yakult
Premier Protein Shake
Beef Jerky

Dinner
Chicken and Potato Curry
White Rice
Coconut Water

Total Cals
3552

P240
F75
C484

Much Love and Appreciation for reading this far Evo Fam.

Thankyou and Goodnight

 

[Kopite67]

Nutrition and Compounds
Tuesday 14/4/2026
Week 5 day 2

93.5kg

Compounds A.M.
250mgTestE
50TestP
25NPP
20Var

Compounds P.M
5iu GH
(pulled back from an experiment with 10)
1mg BPC157

@RGSX Vital Gut Health
@RGSX Digestive Enzymes

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

I had a think about what the good brother @Kopite67 said about my down days, and I've noticed a pattern in the diary... No DHT is when I seem to experience a down period, espescially with NPP.
DHT on board, well the day is good and life is easy. Now I know this can't all be put to compound selection but it definately plays a big part in my mood. Today was a good day, much better than Monday. Continuing the reflection through the week.

Nutrition
Trying to bring calories up to.push a bit of growth and keep Carbs in the higher end of the scale.

Breakfast
Strong Coffee Lite Milk 2 sugars
Banana Bread
Snickers Bar
Banana

Smoko
Kangaroo Mince
White Rice
Vegies
Cream of Rice
Banana
Yakult
Premier Protein Shake

Lunch
Kangaroo Mince
White Rice
Vegies
Cream of Rice
Yakult
Premier Protein Shake
Beef Jerky

Dinner
Chicken and Potato Curry
White Rice
Coconut Water

Total Cals
3552

P240
F75
C484

Much Love and Appreciation for reading this far Evo Fam.

Thankyou and Goodnight

Really pleased today was a better day health and mood wise brother. Looking forward to some epic workout logs with in the veins legend

 

[LevButlerov]

Nutrition and Compounds
Tuesday 14/4/2026
Week 5 day 2

93.5kg

Compounds A.M.
250mgTestE
50TestP
25NPP
20Var

Compounds P.M
5iu GH
(pulled back from an experiment with 10)
1mg BPC157

@RGSX Vital Gut Health
@RGSX Digestive Enzymes

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

I had a think about what the good brother @Kopite67 said about my down days, and I've noticed a pattern in the diary... No DHT is when I seem to experience a down period, especially with NPP.
DHT on board, well the day is good and life is easy. Now I know this can't all be put to compound selection but it definately plays a big part in my mood. Today was a good day, much better than Monday. Continuing the reflection through the week.

Nutrition
Trying to bring calories up to.push a bit of growth and keep Carbs in the higher end of the scale.

Breakfast
Strong Coffee Lite Milk 2 sugars
Banana Bread
Snickers Bar
Banana

Smoko
Kangaroo Mince
White Rice
Vegies
Cream of Rice
Banana
Yakult
Premier Protein Shake

Lunch
Kangaroo Mince
White Rice
Vegies
Cream of Rice
Yakult
Premier Protein Shake
Beef Jerky

Dinner
Chicken and Potato Curry
White Rice
Coconut Water

Total Cals
3552

P240
F75
C484

Much Love and Appreciation for reading this far Evo Fam.

Thankyou and Goodnight

good food as always love that you got the roo mince and you keeping macros stable @Doctakay

 

[Doctakay]

good food as always love that you got the roo mince and you keeping macros stable @Doctakay

Thanks @LevButlerov The Roo mince is back in because I don't think I can afford to keep 5star lean beef in for too long hey. I get 1.6kg of Roo for $14.50 and I get 1.5kg of Beef for $31.50... I seem to be getting alot of water in the beef too which has been disappointing. Swapping Roo back in lowers the fats and protein apparently drops slightly too, but I can eat more for the dollar. Macro ratios are feeling pretty easy to manage without alot of planning for the minute. God I love cream of rice and making savoury white rice in my pressure cooker has been a game changer.

 

[Mobster]

Nutrition and Compounds
Tuesday 14/4/2026
Week 5 day 2

93.5kg

Compounds A.M.
250mgTestE
50TestP
25NPP
20Var

Compounds P.M
5iu GH
(pulled back from an experiment with 10)
1mg BPC157

@RGSX Vital Gut Health
@RGSX Digestive Enzymes

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

I had a think about what the good brother @Kopite67 said about my down days, and I've noticed a pattern in the diary... No DHT is when I seem to experience a down period, especially with NPP.
DHT on board, well the day is good and life is easy. Now I know this can't all be put to compound selection but it definately plays a big part in my mood. Today was a good day, much better than Monday. Continuing the reflection through the week.

Nutrition
Trying to bring calories up to.push a bit of growth and keep Carbs in the higher end of the scale.

Breakfast
Strong Coffee Lite Milk 2 sugars
Banana Bread
Snickers Bar
Banana

Smoko
Kangaroo Mince
White Rice
Vegies
Cream of Rice
Banana
Yakult
Premier Protein Shake

Lunch
Kangaroo Mince
White Rice
Vegies
Cream of Rice
Yakult
Premier Protein Shake
Beef Jerky

Dinner
Chicken and Potato Curry
White Rice
Coconut Water

Total Cals
3552

P240
F75
C484

Much Love and Appreciation for reading this far Evo Fam.

Thankyou and Goodnight

No gym at all?

 

[Doctakay]

No gym at all?

Gym is Monday and Thursday before work. Friday at lunch for a couple of hours and sometimes a quick Saturday @Mobster

 

[Doctakay]

Nutrition
Wednesday 15/4/2026
Week 5 day 3

An unexpected day off today. While driving into work Mick's ute started coughing and spluttering to the point where we decided it would be better to limp it back home than be stuck on the side of the road somewhere or in traffic in town on the way home from work. We suspected a clogged diesel filter from trying to fill from the near empty servo tank yesterday, and turns out the filter was the problem.

So I took the opportunity to spend time with Delta and get some meal prep done. Put on a weighted vest and took her for some conditioning in the bush reserve.
A little heavy on the cals for an off day but the macros look good. At least I'll have some charge in the battery for tomorrow's early start.

Breakfast with Mick & Delta
Before taking the ute to the shop
Cheese and Bacon Sausage Roll
Medium White Coffee with Vanilla Lactose Free Milk
(Not great, but Delta had half of it)

Breakfast with Delta
Sourdough bread with peanut butter and vegemite.
Protein Shake
Cream of Rice.

Lunch
Beef and Potato Stew
Sourdough
Cream of Rice
Protein Shake
Low Cal Icecream

Dinner
85gm Lean Beef Mince
Kangaroo Mince
White Rice
Green Tomato Relish
Coconut Water


Total Cals
4191

P242
F153
C483

Gym tomorrow morning before work, so I'll be up at 3:20am to get ready for Mick to collect me. Better get to bed and get some sleep.

Thankyou & Goodnight Evo Fam

 

[Kopite67]

Nutrition
Wednesday 15/4/2026
Week 5 day 3

An unexpected day off today. While driving into work Mick's ute started coughing and spluttering to the point where we decided it would be better to limp it back home than be stuck on the side of the road somewhere or in traffic in town on the way home from work. We suspected a clogged diesel filter from trying to fill from the near empty servo tank yesterday, and turns out the filter was the problem.

So I took the opportunity to spend time with Delta and get some meal prep done. Put on a weighted vest and took her for some conditioning in the bush reserve.
A little heavy on the cals for an off day but the macros look good. At least I'll have some charge in the battery for tomorrow's early start.

Breakfast with Mick & Delta
Before taking the ute to the shop
Cheese and Bacon Sausage Roll
Medium White Coffee with Vanilla Lactose Free Milk
(Not great, but Delta had half of it)

Breakfast with Delta
Sourdough bread with peanut butter and vegemite.
Protein Shake
Cream of Rice.

Lunch
Beef and Potato Stew
Sourdough
Cream of Rice
Protein Shake
Low Cal Icecream

Dinner
85gm Lean Beef Mince
Kangaroo Mince
White Rice
Green Tomato Relish
Coconut Water


Total Cals
4191

P242
F153
C483

Gym tomorrow morning before work, so I'll be up at 3:20am to get ready for Mick to collect me. Better get to bed and get some sleep.

Thankyou & Goodnight Evo Fam

Going to be a few people getting these issues especially in remote localities as this fuel thing gets tighter. Nice going on the redirect with the Test and walking, though Delly looked a bit shagged Reset go again tomorrow brother

 

[stevesmi]

Nutrition and Compounds
Tuesday 14/4/2026
Week 5 day 2

93.5kg

Compounds A.M.
250mgTestE
50TestP
25NPP
20Var

Compounds P.M
5iu GH
(pulled back from an experiment with 10)
1mg BPC157

@RGSX Vital Gut Health
@RGSX Digestive Enzymes

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

I had a think about what the good brother @Kopite67 said about my down days, and I've noticed a pattern in the diary... No DHT is when I seem to experience a down period, especially with NPP.
DHT on board, well the day is good and life is easy. Now I know this can't all be put to compound selection but it definately plays a big part in my mood. Today was a good day, much better than Monday. Continuing the reflection through the week.

Nutrition
Trying to bring calories up to.push a bit of growth and keep Carbs in the higher end of the scale.

Breakfast
Strong Coffee Lite Milk 2 sugars
Banana Bread
Snickers Bar
Banana

Smoko
Kangaroo Mince
White Rice
Vegies
Cream of Rice
Banana
Yakult
Premier Protein Shake

Lunch
Kangaroo Mince
White Rice
Vegies
Cream of Rice
Yakult
Premier Protein Shake
Beef Jerky

Dinner
Chicken and Potato Curry
White Rice
Coconut Water

Total Cals
3552

P240
F75
C484

Much Love and Appreciation for reading this far Evo Fam.

Thankyou and Goodnight

@Doctakay nice man, that Kangaroo sounds interesting. I see a lot of Australians eating it. I've never had it before.

 

[2Thick]

Nutrition and Compounds
Tuesday 14/4/2026
Week 5 day 2

93.5kg

Compounds A.M.
250mgTestE
50TestP
25NPP
20Var

Compounds P.M
5iu GH
(pulled back from an experiment with 10)
1mg BPC157

@RGSX Vital Gut Health
@RGSX Digestive Enzymes

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

I had a think about what the good brother @Kopite67 said about my down days, and I've noticed a pattern in the diary... No DHT is when I seem to experience a down period, especially with NPP.
DHT on board, well the day is good and life is easy. Now I know this can't all be put to compound selection but it definately plays a big part in my mood. Today was a good day, much better than Monday. Continuing the reflection through the week.

Nutrition
Trying to bring calories up to.push a bit of growth and keep Carbs in the higher end of the scale.

Breakfast
Strong Coffee Lite Milk 2 sugars
Banana Bread
Snickers Bar
Banana

Smoko
Kangaroo Mince
White Rice
Vegies
Cream of Rice
Banana
Yakult
Premier Protein Shake

Lunch
Kangaroo Mince
White Rice
Vegies
Cream of Rice
Yakult
Premier Protein Shake
Beef Jerky

Dinner
Chicken and Potato Curry
White Rice
Coconut Water

Total Cals
3552

P240
F75
C484

Much Love and Appreciation for reading this far Evo Fam.

Thankyou and Goodnight

That is a nice food prep right there. Lots of good options that you're eating and it looks healthy. That's powering everything. @Doctakay

 

[Ulter]

Nutrition and Compounds
Tuesday 14/4/2026
Week 5 day 2

93.5kg

Compounds A.M.
250mgTestE
50TestP
25NPP
20Var

Compounds P.M
5iu GH
(pulled back from an experiment with 10)
1mg BPC157

@RGSX Vital Gut Health
@RGSX Digestive Enzymes

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

I had a think about what the good brother @Kopite67 said about my down days, and I've noticed a pattern in the diary... No DHT is when I seem to experience a down period, especially with NPP.
DHT on board, well the day is good and life is easy. Now I know this can't all be put to compound selection but it definately plays a big part in my mood. Today was a good day, much better than Monday. Continuing the reflection through the week.

Nutrition
Trying to bring calories up to.push a bit of growth and keep Carbs in the higher end of the scale.

Breakfast
Strong Coffee Lite Milk 2 sugars
Banana Bread
Snickers Bar
Banana

Smoko
Kangaroo Mince
White Rice
Vegies
Cream of Rice
Banana
Yakult
Premier Protein Shake

Lunch
Kangaroo Mince
White Rice
Vegies
Cream of Rice
Yakult
Premier Protein Shake
Beef Jerky

Dinner
Chicken and Potato Curry
White Rice
Coconut Water

Total Cals
3552

P240
F75
C484

Much Love and Appreciation for reading this far Evo Fam.

Thankyou and Goodnight

The doctor is in for sure. @Doctakay it's interesting to see the diet layout. You will never see Americans eating kangaroo or eating cream of rice. Those aren't things that we have.

 

[ceo]

Nutrition and Compounds
Tuesday 14/4/2026
Week 5 day 2

93.5kg

Compounds A.M.
250mgTestE
50TestP
25NPP
20Var

Compounds P.M
5iu GH
(pulled back from an experiment with 10)
1mg BPC157

@RGSX Vital Gut Health
@RGSX Digestive Enzymes

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

I had a think about what the good brother @Kopite67 said about my down days, and I've noticed a pattern in the diary... No DHT is when I seem to experience a down period, especially with NPP.
DHT on board, well the day is good and life is easy. Now I know this can't all be put to compound selection but it definately plays a big part in my mood. Today was a good day, much better than Monday. Continuing the reflection through the week.

Nutrition
Trying to bring calories up to.push a bit of growth and keep Carbs in the higher end of the scale.

Breakfast
Strong Coffee Lite Milk 2 sugars
Banana Bread
Snickers Bar
Banana

Smoko
Kangaroo Mince
White Rice
Vegies
Cream of Rice
Banana
Yakult
Premier Protein Shake

Lunch
Kangaroo Mince
White Rice
Vegies
Cream of Rice
Yakult
Premier Protein Shake
Beef Jerky

Dinner
Chicken and Potato Curry
White Rice
Coconut Water

Total Cals
3552

P240
F75
C484

Much Love and Appreciation for reading this far Evo Fam.

Thankyou and Goodnight

@Doctakay Bros, testosterone and NPP are a good mix if you ask me. It's gonna be a good bulking phase.

 

[ROIDDERS]

Nutrition and Compounds
Tuesday 14/4/2026
Week 5 day 2

93.5kg

Compounds A.M.
250mgTestE
50TestP
25NPP
20Var

Compounds P.M
5iu GH
(pulled back from an experiment with 10)
1mg BPC157

@RGSX Vital Gut Health
@RGSX Digestive Enzymes

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

I had a think about what the good brother @Kopite67 said about my down days, and I've noticed a pattern in the diary... No DHT is when I seem to experience a down period, especially with NPP.
DHT on board, well the day is good and life is easy. Now I know this can't all be put to compound selection but it definately plays a big part in my mood. Today was a good day, much better than Monday. Continuing the reflection through the week.

Nutrition
Trying to bring calories up to.push a bit of growth and keep Carbs in the higher end of the scale.

Breakfast
Strong Coffee Lite Milk 2 sugars
Banana Bread
Snickers Bar
Banana

Smoko
Kangaroo Mince
White Rice
Vegies
Cream of Rice
Banana
Yakult
Premier Protein Shake

Lunch
Kangaroo Mince
White Rice
Vegies
Cream of Rice
Yakult
Premier Protein Shake
Beef Jerky

Dinner
Chicken and Potato Curry
White Rice
Coconut Water

Total Cals
3552

P240
F75
C484

Much Love and Appreciation for reading this far Evo Fam.

Thankyou and Goodnight

A little bit, good mix of foods on this. Seems like you're getting in a lot of delicious food but also getting in some good carbs and protein. @Doctakay

 

[HarleyGuy]

Nutrition
Wednesday 15/4/2026
Week 5 day 3

An unexpected day off today. While driving into work Mick's ute started coughing and spluttering to the point where we decided it would be better to limp it back home than be stuck on the side of the road somewhere or in traffic in town on the way home from work. We suspected a clogged diesel filter from trying to fill from the near empty servo tank yesterday, and turns out the filter was the problem.

So I took the opportunity to spend time with Delta and get some meal prep done. Put on a weighted vest and took her for some conditioning in the bush reserve.
A little heavy on the cals for an off day but the macros look good. At least I'll have some charge in the battery for tomorrow's early start.

Breakfast with Mick & Delta
Before taking the ute to the shop
Cheese and Bacon Sausage Roll
Medium White Coffee with Vanilla Lactose Free Milk
(Not great, but Delta had half of it)

Breakfast with Delta
Sourdough bread with peanut butter and vegemite.
Protein Shake
Cream of Rice.

Lunch
Beef and Potato Stew
Sourdough
Cream of Rice
Protein Shake
Low Cal Icecream

Dinner
85gm Lean Beef Mince
Kangaroo Mince
White Rice
Green Tomato Relish
Coconut Water


Total Cals
4191

P242
F153
C483

Gym tomorrow morning before work, so I'll be up at 3:20am to get ready for Mick to collect me. Better get to bed and get some sleep.

Thankyou & Goodnight Evo Fam

Food looks great, those vascular forearms look great, and Delta's wiggle bum and wiggle tongue are in full effect!

Glad you two had a great hike brother!

 

[Doctakay]

Going to be a few people getting these issues especially in remote localities as this fuel thing gets tighter. Nice going on the redirect with the Test and walking, though Delly looked a bit shagged Reset go again tomorrow brother

Thanks Brother. Yeah she was put thru her paces and I made sure we stopped and she rested several times. Then i drove her down to the creek so she could have a dip and cool down.

 

[Doctakay]

Food looks great, those vascular forearms look great, and Delta's wiggle bum and wiggle tongue are in full effect!

Glad you two had a great hike brother!

Aye my bro Cheers @HarleyGuy Haha she was definately having a crack at it aye.

 

[Doctakay]

A little bit, good mix of foods on this. Seems like you're getting in a lot of delicious food but also getting in some good carbs and protein. @Doctakay

Thanks @ROIDDERS my bro. Trying to keep it lifestyle interesting, but also purposeful. Weight fluctuates but I think I'm putting on lean mass at the right rate.

 

[Doctakay]

@Doctakay Bros, testosterone and NPP are a good mix if you ask me. It's gonna be a good bulking phase.

My good brother @ceo You're not wrong at all, it's a very effective combo, and I feel im getting good physical results, I just can't handle the mental sides without proviron in the stack, I think it comes down to DHT offsetting the DHN, I don't readily convert Test to DHT.

 

[Doctakay]

The doctor is in for sure. @Doctakay it's interesting to see the diet layout. You will never see Americans eating kangaroo or eating cream of rice. Those aren't things that we have.

Aye thanks @Ulter my bro. Kangaroo is a very lean red meat option for us, and the cost of lean beef is nearly double the cost of Roo meat. I love my cream of rice for a go to carbohydrate.

 

[Doctakay]

That is a nice food prep right there. Lots of good options that you're eating and it looks healthy. That's powering everything. @Doctakay

Thankyou brother @2Thick I've been making heaps of food in the multicooker and freezing meals. Just gotta eat more and train with higher intensity to grow faster.

 

[Doctakay]

@Doctakay nice man, that Kangaroo sounds interesting. I see a lot of Australians eating it. I've never had it before.

Its a great lean option as a red meat substitute. The cost of lean beef mince is double what I pay for kangaroo, its a little lower in protein but much lower in fats and dense with micro nutrient. I hope one day you get the chance to try it.

 

[stevesmi]

Its a great lean option as a red meat substitute. The cost of lean beef mince is double what I pay for kangaroo, its a little lower in protein but much lower in fats and dense with micro nutrient. I hope one day you get the chance to try it.

maybe one day if i end up in australia

 

[LevButlerov]

Thanks @LevButlerov The Roo mince is back in because I don't think I can afford to keep 5star lean beef in for too long hey. I get 1.6kg of Roo for $14.50 and I get 1.5kg of Beef for $31.50... I seem to be getting alot of water in the beef too which has been disappointing. Swapping Roo back in lowers the fats and protein apparently drops slightly too, but I can eat more for the dollar. Macro ratios are feeling pretty easy to manage without alot of planning for the minute. God I love cream of rice and making savoury white rice in my pressure cooker has been a game changer.

roo is better price and likely much more healthy @Doctakay

 

[Doctakay]

Workout Thursday 16/2026
Week 5 Day 5

93kg
Pretty fluffy today, bit round in the midsection but not too worried, probs lean out again by Monday.

Fullbody 40mins

Preworkout
Saltwater
200mg Caffeine
20mg Anavar

Intraworkout
Water

Warmup
Recumbent Bike 50cals
Neutral Grip Lsit Pullup strict x 6

Seated Ham Curls
75kg x12 x 3

Sset w/-

Leg Extension
75kg x 12 x 3

Supinated Strict Full rom Pullup x 5
(Slow and controlled)

Pin Loaded Chest Supported Row
(Positions = sup,pro,neut)
75 x 8 x 3 positions
54 x 12 x 3 positions

Preacher Curl Pin Loaded
No rest, reload and go to failure
39kg x 10
60kg x 10
53kg x 7
46kg x 6
39kg x 6

Roman Chair
Leg Swing x 15
Knee Raise x 15

Kettlebell 20kg
Swing x 20
Curl x 30

Pushup x 20

I think I made good use of the time today.
Pretty busy gym and a couple of yarns here and there with the big fellas and young Jess. Felt pretty good. Plenty of gas left in the tank for tomorrow's planned super session. Pretty good day at work straight after.

 

[Kopite67]

Workout Thursday 16/2026
Week 5 Day 5

93kg
Pretty fluffy today, bit round in the midsection but not too worried, probs lean out again by Monday.

Fullbody 40mins

Preworkout
Saltwater
200mg Caffeine
20mg Anavar

Intraworkout
Water

Warmup
Recumbent Bike 50cals
Neutral Grip Lsit Pullup strict x 6

Seated Ham Curls
75kg x12 x 3

Sset w/-

Leg Extension
75kg x 12 x 3

Supinated Strict Full rom Pullup x 5
(Slow and controlled)

Pin Loaded Chest Supported Row
(Positions = sup,pro,neut)
75 x 8 x 3 positions
54 x 12 x 3 positions

Preacher Curl Pin Loaded
No rest, reload and go to failure
39kg x 10
60kg x 10
53kg x 7
46kg x 6
39kg x 6

Roman Chair
Leg Swing x 15
Knee Raise x 15

Kettlebell 20kg
Swing x 20
Curl x 30

Pushup x 20

I think I made good use of the time today.
Pretty busy gym and a couple of yarns here and there with the big fellas and young Jess. Felt pretty good. Plenty of gas left in the tank for tomorrow's planned super session. Pretty good day at work straight after.

I wish I was that "fluffy" brother, you are as lean as all fuck .
Nice fully body session and Delta got to rest herself today

 

[ceo]

My good brother @ceo You're not wrong at all, it's a very effective combo, and I feel im getting good physical results, I just can't handle the mental sides without proviron in the stack, I think it comes down to DHT offsetting the DHN, I don't readily convert Test to DHT.

Bros, I guess everybody gets affected differently.

 

[Doctakay]

I wish I was that "fluffy" brother, you are as lean as all fuck .
Nice fully body session and Delta got to rest herself today

Aye cheers brother, you're too kind and I'm too neurotic Thanks for all you do for the community brother. Absolute legend.

 

[ROIDDERS]

Thanks @ROIDDERS my bro. Trying to keep it lifestyle interesting, but also purposeful. Weight fluctuates but I think I'm putting on lean mass at the right rate.

The lifestyle is very important. It gives us a purpose in life.

 

[Ulter]

Aye thanks @Ulter my bro. Kangaroo is a very lean red meat option for us, and the cost of lean beef is nearly double the cost of Roo meat. I love my cream of rice for a go to carbohydrate.

I would pet a kangaroo before I would ever eat one. They are cute creatures.

 

[2Thick]

Thankyou brother @2Thick I've been making heaps of food in the multicooker and freezing meals. Just gotta eat more and train with higher intensity to grow faster.

that is how to food prep!

 

[Tiger Salman Khan]

Workout Thursday 16/2026
Week 5 Day 5

93kg
Pretty fluffy today, bit round in the midsection but not too worried, probs lean out again by Monday.

Fullbody 40mins

Preworkout
Saltwater
200mg Caffeine
20mg Anavar

Intraworkout
Water

Warmup
Recumbent Bike 50cals
Neutral Grip Lsit Pullup strict x 6

Seated Ham Curls
75kg x12 x 3

Sset w/-

Leg Extension
75kg x 12 x 3

Supinated Strict Full rom Pullup x 5
(Slow and controlled)

Pin Loaded Chest Supported Row
(Positions = sup,pro,neut)
75 x 8 x 3 positions
54 x 12 x 3 positions

Preacher Curl Pin Loaded
No rest, reload and go to failure
39kg x 10
60kg x 10
53kg x 7
46kg x 6
39kg x 6

Roman Chair
Leg Swing x 15
Knee Raise x 15

Kettlebell 20kg
Swing x 20
Curl x 30

Pushup x 20

I think I made good use of the time today.
Pretty busy gym and a couple of yarns here and there with the big fellas and young Jess. Felt pretty good. Plenty of gas left in the tank for tomorrow's planned super session. Pretty good day at work straight after.

@Doctakay Numbers look solid.....

 

[Doctakay]

@Doctakay Numbers look solid.....

Thankyou brother

 

[Doctakay]

Nutrition and Compounds
Thursday 16/4/2026
(I fell asleep before I managed to format and post)

93kg

No AAS Pin Today

Compounds PM
@R&Dpharma 5iu GH
@R&Dpharma 1mg BPC
Premium Supps L-Car 1200mg

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

Big day at work, lots of steps in and a good amount of activity after the gym. Managed to squeeze in a fair bit of food.

Total Cals
4371

P273
F122
C573

Breakfast
Banana
Banana Bread
Strong Coffee, lite milk, 2 sugars
Quest Bars

Smoko
Kangaroo Mince
White Rice
Mixed Veges
Banana
Cream of Rice
Sweet treat
Premier Protein Shake

Lunch
Kangaroo Mince
White Rice
Mixed Veges
Cream of Rice
Yakult Lite x 2
Premier Protein Shake

Dinner
600ml Oak Choc Milk(22gm protein!)
Beef and Potato Stew

Heaps of digestive enzymes on board today and probiotics but still a touch bloated through the day. @RGSX gut health and enzyme supps on board before and after work.

 

[ballin2504]

Nutrition and Compounds
Tuesday 14/4/2026
Week 5 day 2

93.5kg

Compounds A.M.
250mgTestE
50TestP
25NPP
20Var

Compounds P.M
5iu GH
(pulled back from an experiment with 10)
1mg BPC157

@RGSX Vital Gut Health
@RGSX Digestive Enzymes

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

I had a think about what the good brother @Kopite67 said about my down days, and I've noticed a pattern in the diary... No DHT is when I seem to experience a down period, especially with NPP.
DHT on board, well the day is good and life is easy. Now I know this can't all be put to compound selection but it definately plays a big part in my mood. Today was a good day, much better than Monday. Continuing the reflection through the week.

Nutrition
Trying to bring calories up to.push a bit of growth and keep Carbs in the higher end of the scale.

Breakfast
Strong Coffee Lite Milk 2 sugars
Banana Bread
Snickers Bar
Banana

Smoko
Kangaroo Mince
White Rice
Vegies
Cream of Rice
Banana
Yakult
Premier Protein Shake

Lunch
Kangaroo Mince
White Rice
Vegies
Cream of Rice
Yakult
Premier Protein Shake
Beef Jerky

Dinner
Chicken and Potato Curry
White Rice
Coconut Water

Total Cals
3552

P240
F75
C484

Much Love and Appreciation for reading this far Evo Fam.

Thankyou and Goodnight

@Doctakay some damn good looking food man.

 

[Doctakay]

@Doctakay some damn good looking food man.

Thanks Brother! EQ got me eating like a horse

 

[waggat]

Breakfast
Strong Coffee Lite Milk 2 sugars
Banana Bread
Snickers Bar
Banana

Not sure about this one mate!

Nutrition
Wednesday 15/4/2026
Week 5 day 3

An unexpected day off today. While driving into work Mick's ute started coughing and spluttering to the point where we decided it would be better to limp it back home than be stuck on the side of the road somewhere or in traffic in town on the way home from work. We suspected a clogged diesel filter from trying to fill from the near empty servo tank yesterday, and turns out the filter was the problem.

So I took the opportunity to spend time with Delta and get some meal prep done. Put on a weighted vest and took her for some conditioning in the bush reserve.
A little heavy on the cals for an off day but the macros look good. At least I'll have some charge in the battery for tomorrow's early start.

Breakfast with Mick & Delta
Before taking the ute to the shop
Cheese and Bacon Sausage Roll
Medium White Coffee with Vanilla Lactose Free Milk
(Not great, but Delta had half of it)

Breakfast with Delta
Sourdough bread with peanut butter and vegemite.
Protein Shake
Cream of Rice.

Lunch
Beef and Potato Stew
Sourdough
Cream of Rice
Protein Shake
Low Cal Icecream

Dinner
85gm Lean Beef Mince
Kangaroo Mince
White Rice
Green Tomato Relish
Coconut Water


Total Cals
4191

P242
F153
C483

Gym tomorrow morning before work, so I'll be up at 3:20am to get ready for Mick to collect me. Better get to bed and get some sleep.

Thankyou & Goodnight Evo Fam

Sounds like your day was a fair bit better than if you'd just gone to work!

Workout Thursday 16/2026
Week 5 Day 5

93kg
Pretty fluffy today, bit round in the midsection but not too worried, probs lean out again by Monday.

Fullbody 40mins

Preworkout
Saltwater
200mg Caffeine
20mg Anavar

Intraworkout
Water

Warmup
Recumbent Bike 50cals
Neutral Grip Lsit Pullup strict x 6

Seated Ham Curls
75kg x12 x 3

Sset w/-

Leg Extension
75kg x 12 x 3

Supinated Strict Full rom Pullup x 5
(Slow and controlled)

Pin Loaded Chest Supported Row
(Positions = sup,pro,neut)
75 x 8 x 3 positions
54 x 12 x 3 positions

Preacher Curl Pin Loaded
No rest, reload and go to failure
39kg x 10
60kg x 10
53kg x 7
46kg x 6
39kg x 6

Roman Chair
Leg Swing x 15
Knee Raise x 15

Kettlebell 20kg
Swing x 20
Curl x 30

Pushup x 20

I think I made good use of the time today.
Pretty busy gym and a couple of yarns here and there with the big fellas and young Jess. Felt pretty good. Plenty of gas left in the tank for tomorrow's planned super session. Pretty good day at work straight after.

Geez mate, you're looking jacked in these photos! As lean as you've ever been and seems like you've packed on some size!

 

[Allupfromhere]

Nutrition and Compounds
Thursday 16/4/2026
(I fell asleep before I managed to format and post)

93kg

No AAS Pin Today

Compounds PM
@R&Dpharma 5iu GH
@R&Dpharma 1mg BPC
Premium Supps L-Car 1200mg

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

Big day at work, lots of steps in and a good amount of activity after the gym. Managed to squeeze in a fair bit of food.

Total Cals
4371

P273
F122
C573

Breakfast
Banana
Banana Bread
Strong Coffee, lite milk, 2 sugars
Quest Bars

Smoko
Kangaroo Mince
White Rice
Mixed Veges
Banana
Cream of Rice
Sweet treat
Premier Protein Shake

Lunch
Kangaroo Mince
White Rice
Mixed Veges
Cream of Rice
Yakult Lite x 2
Premier Protein Shake

Dinner
600ml Oak Choc Milk(22gm protein!)
Beef and Potato Stew

Heaps of digestive enzymes on board today and probiotics but still a touch bloated through the day. @RGSX gut health and enzyme supps on board before and after work.

Love ya work Doc

 

[Doctakay]

Not sure about this one mate!

Sounds like your day was a fair bit better than if you'd just gone to work!

Geez mate, you're looking jacked in these photos! As lean as you've ever been and seems like you've packed on some size!

Thankyou so much for the kind words brother @waggat The snickers and banana bread are probably not helping
Good day at home for sure, Delly loves it when I get extra time with her, and so do I.

 

[Doctakay]

Love ya work Doc

Thankyou my Brother!
Big day today. Got alot to squeeze in.
Off with Delly for a bit, then Gym and an arvo of flat stick meal prep. Silversides, curries, stews, savoury rice and mince mixes.

 

[bss]

Thankyou my Brother!
Big day today. Got alot to squeeze in.
Off with Delly for a bit, then Gym and an arvo of flat stick meal prep. Silversides, curries, stews, savoury rice and mince mixes.

Solid day shaping up brother, morning with Delly before gym and a flat stick meal prep arvo is the balance most blokes miss Silversides and savoury rice mince is classic Aussie prep food, sets the whole week up. Prep cooked ahead is the unspoken hero of a clean BPC/Reta stack.

 

[Kopite67]

Nutrition and Compounds
Thursday 16/4/2026
(I fell asleep before I managed to format and post)

93kg

No AAS Pin Today

Compounds PM
@R&Dpharma 5iu GH
@R&Dpharma 1mg BPC
Premium Supps L-Car 1200mg

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

Big day at work, lots of steps in and a good amount of activity after the gym. Managed to squeeze in a fair bit of food.

Total Cals
4371

P273
F122
C573

Breakfast
Banana
Banana Bread
Strong Coffee, lite milk, 2 sugars
Quest Bars

Smoko
Kangaroo Mince
White Rice
Mixed Veges
Banana
Cream of Rice
Sweet treat
Premier Protein Shake

Lunch
Kangaroo Mince
White Rice
Mixed Veges
Cream of Rice
Yakult Lite x 2
Premier Protein Shake

Dinner
600ml Oak Choc Milk(22gm protein!)
Beef and Potato Stew

Heaps of digestive enzymes on board today and probiotics but still a touch bloated through the day. @RGSX gut health and enzyme supps on board before and after work.

That was a remarkably short and sweet log update for you brother. Hope your rest turned into a fantastic day

 

[Doctakay]

That was a remarkably short and sweet log update for you brother. Hope your rest turned into a fantastic day

Haha I do like to log like Attenborough
Cheers brother, everything going aces so far... Just finished a little hike with the velvet hippo. Off to the gym now. Hope ur day is going well my dude.

 

[Kopite67]

Haha I do like to log like Attenborough
Cheers brother, everything going aces so far... Just finished a little hike with the velvet hippo. Off to the gym now. Hope ur day is going well my dude.

Awesome walk. Delta is in a Mexican stand off with the cow it seems
Have an epic session bro. My day is aces as well so far

 

[Doctakay]

Workout & Compounds
Friday 17/4/2026
Day 5 Week 5

93.5kg

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

Sleep wasn't the best last night. Everytime I woke up I was like "this is gunna hinder performance and hurt recovery" but we do it anyway aye. Put a silverside into the cooker and walked Delly. Then grabbed the bag and headed off.
Listened to the good and mighty brother @RedNeck poddy on the way in. I've been looking forward to this one and you didn't disappoint brother. How is it you sound exactly as I imagined you to Had me chuckling a few times on the way in and you have a great outlook on life. Grouse poddy my dude.

Pre Workout
30mg Anavar
Cream of Rice
Premium Supps Warrior Pre

Intra Workout
Intrawar Aminos
Premium Supps Glycerol
Water

Warmup
Recumbent Bike 50cals
Mels Banded Stretches Shoulder Pull
L sit neutral pullup strict x 8
Banded stretches Overheads and Back
Supinated pulllup x 5

Seated Hamstring Curls
75 x 10
96 x 10
89 x 10

Leg Extension Pin Loaded
75 x 10
96 x 10
82 x 7
75 x 8

Pin Loaded Leg Press
125 x 20
115 x 20

Cable Pin Loaded
Rope Hammer Curl
18.75 x 15
23.75 x 12
23.75 x 10.

Sset w/-
Rope Tricep Pull Down
18.75 x 15
23.75 x 12
23.75 x 12

Sset w/-
Straight Bar Bicep Curl
18.75 x 15
23.75 x 12
23.75 x 12

Sset w/-
Straight Bar Lat Swing Down
18.75 x 15
23.75 x 12
23.75 x 15

Pec Deck
Nice slow, big squeeze
54kg x 10
54 x 8 + 2 partial failure
40 x 10

Feeling pretty gassed out now, my pre workout meal was hours ago, now I feel like I wasted my session with bad carb timing somewhat cos I wanted to go longer.

BSS Machine 60kg
10 x Squat to Rear Delt Row Movement
15 x Rear Delt Row 50kg
30 x Shrug 60kg

Roman Chair
Leg Swing x 10 x 2
Knee raises x 10 x 2

20kg Kettlebell
30 x Curls

Shower and head to Woolies and Aldi and grab some guzzo while I'm here. Smash a can of cream of rice in the car park for post workout meal and listen to the good brother @Acerico34 on the way home. What a story my bro, the way you overcame such an injury is incredible. Truely inspiring, what a weapon.

Compounds

AM Compounds
TestE 250mg
TestP 50mg
NPP 50mg (last pin till DHT onboard)
EQ 150mg

PM Compounds
5iu GH

Sometimes when I look in the mirror and I'm not happy with what I see, it's because I hold myself to a higher standard than I did years ago... But I need to remember, that bloke I was years ago, when I wanted to loose all that weight, would've killed to be where I am now. So we should remember that about our progress aye.

Thanks for reading Evo Fam
-K-

 

[LevButlerov]

Haha I do like to log like Attenborough
Cheers brother, everything going aces so far... Just finished a little hike with the velvet hippo. Off to the gym now. Hope ur day is going well my dude.

nice walk with the hippo lol

 

[LevButlerov]

Workout & Compounds
Friday 17/4/2026
Day 5 Week 5

93.5kg

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

Sleep wasn't the best last night. Everytime I woke up I was like "this is gunna hinder performance and hurt recovery" but we do it anyway aye. Put a silverside into the cooker and walked Delly. Then grabbed the bag and headed off.
Listened to the good and mighty brother @RedNeck poddy on the way in. I've been looking forward to this one and you didn't disappoint brother. How is it you sound exactly as I imagined you to Had me chuckling a few times on the way in and you have a great outlook on life. Grouse poddy my dude.

Pre Workout
30mg Anavar
Cream of Rice
Premium Supps Warrior Pre

Intra Workout
Intrawar Aminos
Premium Supps Glycerol
Water

Warmup
Recumbent Bike 50cals
Mels Banded Stretches Shoulder Pull
L sit neutral pullup strict x 8
Banded stretches Overheads and Back
Supinated pulllup x 5

Seated Hamstring Curls
75 x 10
96 x 10
89 x 10

Leg Extension Pin Loaded
75 x 10
96 x 10
82 x 7
75 x 8

Pin Loaded Leg Press
125 x 20
115 x 20

Cable Pin Loaded
Rope Hammer Curl
18.75 x 15
23.75 x 12
23.75 x 10.

Sset w/-
Rope Tricep Pull Down
18.75 x 15
23.75 x 12
23.75 x 12

Sset w/-
Straight Bar Bicep Curl
18.75 x 15
23.75 x 12
23.75 x 12

Sset w/-
Straight Bar Lat Swing Down
18.75 x 15
23.75 x 12
23.75 x 15

Pec Deck
Nice slow, big squeeze
54kg x 10
54 x 8 + 2 partial failure
40 x 10

Feeling pretty gassed out now, my pre workout meal was hours ago, now I feel like I wasted my session with bad carb timing somewhat cos I wanted to go longer.

BSS Machine 60kg
10 x Squat to Rear Delt Row Movement
15 x Rear Delt Row 50kg
30 x Shrug 60kg

Roman Chair
Leg Swing x 10 x 2
Knee raises x 10 x 2

20kg Kettlebell
30 x Curls

Shower and head to Woolies and Aldi and grab some guzzo while I'm here. Smash a can of cream of rice in the car park for post workout meal and listen to the good brother @Acerico34 on the way home. What a story my bro, the way you overcame such an injury is incredible. Truely inspiring, what a weapon.

Compounds

AM Compounds
TestE 250mg
TestP 50mg
NPP 50mg (last pin till DHT onboard)
EQ 150mg

PM Compounds
5iu GH

Sometimes when I look in the mirror and I'm not happy with what I see, it's because I hold myself to a higher standard than I did years ago... But I need to remember, that bloke I was years ago, when I wanted to loose all that weight, would've killed to be where I am now. So we should remember that about our progress aye.

Thanks for reading Evo Fam
-K-

you're looking good hard nice abs and you listening to @Acerico34 i just listened to his podcast doing #2 now @Doctakay kettlebell work si the best love seeing it in your training
5ius of hgh how you feel?

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

 

[Kopite67]

Workout & Compounds
Friday 17/4/2026
Day 5 Week 5

93.5kg

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

Sleep wasn't the best last night. Everytime I woke up I was like "this is gunna hinder performance and hurt recovery" but we do it anyway aye. Put a silverside into the cooker and walked Delly. Then grabbed the bag and headed off.
Listened to the good and mighty brother @RedNeck poddy on the way in. I've been looking forward to this one and you didn't disappoint brother. How is it you sound exactly as I imagined you to Had me chuckling a few times on the way in and you have a great outlook on life. Grouse poddy my dude.

Pre Workout
30mg Anavar
Cream of Rice
Premium Supps Warrior Pre

Intra Workout
Intrawar Aminos
Premium Supps Glycerol
Water

Warmup
Recumbent Bike 50cals
Mels Banded Stretches Shoulder Pull
L sit neutral pullup strict x 8
Banded stretches Overheads and Back
Supinated pulllup x 5

Seated Hamstring Curls
75 x 10
96 x 10
89 x 10

Leg Extension Pin Loaded
75 x 10
96 x 10
82 x 7
75 x 8

Pin Loaded Leg Press
125 x 20
115 x 20

Cable Pin Loaded
Rope Hammer Curl
18.75 x 15
23.75 x 12
23.75 x 10.

Sset w/-
Rope Tricep Pull Down
18.75 x 15
23.75 x 12
23.75 x 12

Sset w/-
Straight Bar Bicep Curl
18.75 x 15
23.75 x 12
23.75 x 12

Sset w/-
Straight Bar Lat Swing Down
18.75 x 15
23.75 x 12
23.75 x 15

Pec Deck
Nice slow, big squeeze
54kg x 10
54 x 8 + 2 partial failure
40 x 10

Feeling pretty gassed out now, my pre workout meal was hours ago, now I feel like I wasted my session with bad carb timing somewhat cos I wanted to go longer.

BSS Machine 60kg
10 x Squat to Rear Delt Row Movement
15 x Rear Delt Row 50kg
30 x Shrug 60kg

Roman Chair
Leg Swing x 10 x 2
Knee raises x 10 x 2

20kg Kettlebell
30 x Curls

Shower and head to Woolies and Aldi and grab some guzzo while I'm here. Smash a can of cream of rice in the car park for post workout meal and listen to the good brother @Acerico34 on the way home. What a story my bro, the way you overcame such an injury is incredible. Truely inspiring, what a weapon.

Compounds

AM Compounds
TestE 250mg
TestP 50mg
NPP 50mg (last pin till DHT onboard)
EQ 150mg

PM Compounds
5iu GH

Sometimes when I look in the mirror and I'm not happy with what I see, it's because I hold myself to a higher standard than I did years ago... But I need to remember, that bloke I was years ago, when I wanted to loose all that weight, would've killed to be where I am now. So we should remember that about our progress aye.

Thanks for reading Evo Fam
-K-

Damn, that was a busy day bro. Lots of training, podcasts and shopping will keep anyone occupied.
Glad you are starting to see yourself for the weapon you are legend Hold yourself to that higher standard, but also know that you are already there. Now is the game of where you want take yourself next. Evo love to you brother.

 

[Trenhead3cc]

Nice work bro !

Keep the mindset positive bro, I think you’re looking great!

 

[Doctakay]

you're looking good hard nice abs and you listening to @Acerico34 i just listened to his podcast doing #2 now @Doctakay kettlebell work si the best love seeing it in your training
5ius of hgh how you feel?

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

Thanks brother @LevButlerov Ab work and kettlebell finisher are a must for me these days. 5iu feels great, Sleep is good most of the time. If I push it higher the sleep is amazing and I'd like to push it higher to 10iu, but BG, meal timing, pin timing and metabolic priming etc needs to be addressed first, at the moment 5iu is nice, although I need to get to bed earlier on my weekends.

 

[LevButlerov]

Thanks brother @LevButlerov Ab work and kettlebell finisher are a must for me these days. 5iu feels great, Sleep is good most of the time. If I push it higher the sleep is amazing and I'd like to push it higher to 10iu, but BG, meal timing, pin timing and metabolic priming etc needs to be addressed first, at the moment 5iu is nice, although I need to get to bed earlier on my weekends.

abs and kettlebells are the win for core
5ius will make you sleep big time but 10 is a bit much @Doctakay

 

[Grumpy]

Looking strong abs popping nicely
Keep up the positive attitude

 

[Doctakay]

abs and kettlebells are the win for core
5ius will make you sleep big time but 10 is a bit much @Doctakay

For what I'm setting out to achieve 10 is a bit of overkill, I'll agree. Later on down the track though, much like using insulin, it's definately something I'd like to look into.

 

[LevButlerov]

For what I'm setting out to achieve 10 is a bit of overkill, I'll agree. Later on down the track though, much like using insulin, it's definately something I'd like to look into.

you can do 5-7-9-10 slowly

 

[Doctakay]

Damn, that was a busy day bro. Lots of training, podcasts and shopping will keep anyone occupied.
Glad you are starting to see yourself for the weapon you are legend Hold yourself to that higher standard, but also know that you are already there. Now is the game of where you want take yourself next. Evo love to you brother.

Aye thankyou my bro Made a stew when I got home too haha
On this leanbulk I've been seriously considering where it all goes to next. There's alot I'd like to achieve and have fun while I'm doing it. I appreciate you my dude.

 

[Doctakay]

Looking strong abs popping nicely
Keep up the positive attitude

Thankyou my brother @Grumpy
Will do.

 

[Doctakay]

Nice work bro !

Keep the mindset positive bro, I think you’re looking great!

Thankyou weapon! I appreciate the kind words brother @Trenhead3cc

 

[RedNeck]

Workout & Compounds
Friday 17/4/2026
Day 5 Week 5

93.5kg

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

Sleep wasn't the best last night. Everytime I woke up I was like "this is gunna hinder performance and hurt recovery" but we do it anyway aye. Put a silverside into the cooker and walked Delly. Then grabbed the bag and headed off.
Listened to the good and mighty brother @RedNeck poddy on the way in. I've been looking forward to this one and you didn't disappoint brother. How is it you sound exactly as I imagined you to Had me chuckling a few times on the way in and you have a great outlook on life. Grouse poddy my dude.

Pre Workout
30mg Anavar
Cream of Rice
Premium Supps Warrior Pre

Intra Workout
Intrawar Aminos
Premium Supps Glycerol
Water

Warmup
Recumbent Bike 50cals
Mels Banded Stretches Shoulder Pull
L sit neutral pullup strict x 8
Banded stretches Overheads and Back
Supinated pulllup x 5

Seated Hamstring Curls
75 x 10
96 x 10
89 x 10

Leg Extension Pin Loaded
75 x 10
96 x 10
82 x 7
75 x 8

Pin Loaded Leg Press
125 x 20
115 x 20

Cable Pin Loaded
Rope Hammer Curl
18.75 x 15
23.75 x 12
23.75 x 10.

Sset w/-
Rope Tricep Pull Down
18.75 x 15
23.75 x 12
23.75 x 12

Sset w/-
Straight Bar Bicep Curl
18.75 x 15
23.75 x 12
23.75 x 12

Sset w/-
Straight Bar Lat Swing Down
18.75 x 15
23.75 x 12
23.75 x 15

Pec Deck
Nice slow, big squeeze
54kg x 10
54 x 8 + 2 partial failure
40 x 10

Feeling pretty gassed out now, my pre workout meal was hours ago, now I feel like I wasted my session with bad carb timing somewhat cos I wanted to go longer.

BSS Machine 60kg
10 x Squat to Rear Delt Row Movement
15 x Rear Delt Row 50kg
30 x Shrug 60kg

Roman Chair
Leg Swing x 10 x 2
Knee raises x 10 x 2

20kg Kettlebell
30 x Curls

Shower and head to Woolies and Aldi and grab some guzzo while I'm here. Smash a can of cream of rice in the car park for post workout meal and listen to the good brother @Acerico34 on the way home. What a story my bro, the way you overcame such an injury is incredible. Truely inspiring, what a weapon.

Compounds

AM Compounds
TestE 250mg
TestP 50mg
NPP 50mg (last pin till DHT onboard)
EQ 150mg

PM Compounds
5iu GH

Sometimes when I look in the mirror and I'm not happy with what I see, it's because I hold myself to a higher standard than I did years ago... But I need to remember, that bloke I was years ago, when I wanted to loose all that weight, would've killed to be where I am now. So we should remember that about our progress aye.

Thanks for reading Evo Fam
-K-

Great update to your log, glad I gave ya a laugh too. To me, sounded like maybe me sister is me mother? Haha!!
Keep at it legen, leaps and bounds every time I check in on ya!!!

 

[Doctakay]

Great update to your log, glad I gave ya a laugh too. To me, sounded like maybe me sister is me mother? Haha!!
Keep at it legen, leaps and bounds every time I check in on ya!!!

It was the grouse bruz, love the example you're setting for your young bloke. Cheers my Manimal

 

[catdadironman]

Sleep wasn't the best last night. Everytime I woke up I was like "this is gunna hinder performance and hurt recovery" but we do it anyway aye.

Love this motivation man! Sometimes you just gotta dig in and get it done!

Pre Workout
30mg Anavar
Cream of Rice
Premium Supps Warrior Pre

Intra Workout
Intrawar Aminos
Premium Supps Glycerol
Water

Warmup
Recumbent Bike 50cals
Mels Banded Stretches Shoulder Pull
L sit neutral pullup strict x 8
Banded stretches Overheads and Back
Supinated pulllup x 5

Seated Hamstring Curls
75 x 10
96 x 10
89 x 10

Leg Extension Pin Loaded
75 x 10
96 x 10
82 x 7
75 x 8

Pin Loaded Leg Press
125 x 20
115 x 20

Cable Pin Loaded
Rope Hammer Curl
18.75 x 15
23.75 x 12
23.75 x 10.

Sset w/-
Rope Tricep Pull Down
18.75 x 15
23.75 x 12
23.75 x 12

Sset w/-
Straight Bar Bicep Curl
18.75 x 15
23.75 x 12
23.75 x 12

Sset w/-
Straight Bar Lat Swing Down
18.75 x 15
23.75 x 12
23.75 x 15

Pec Deck
Nice slow, big squeeze
54kg x 10
54 x 8 + 2 partial failure
40 x 10

Feeling pretty gassed out now, my pre workout meal was hours ago, now I feel like I wasted my session with bad carb timing somewhat cos I wanted to go longer.

BSS Machine 60kg
10 x Squat to Rear Delt Row Movement
15 x Rear Delt Row 50kg
30 x Shrug 60kg

Roman Chair
Leg Swing x 10 x 2
Knee raises x 10 x 2

20kg Kettlebell
30 x Curls

Great set up on this work out - love the ab work on the roman chair! Those burn like a mother F'er!

Sometimes when I look in the mirror and I'm not happy with what I see, it's because I hold myself to a higher standard than I did years ago... But I need to remember, that bloke I was years ago, when I wanted to loose all that weight, would've killed to be where I am now. So we should remember that about our progress aye.

I think we all feel this way - I always look and judge what can improve and often forget on how far I have come. Sometimes you gotta take a step back, look at some photos from the past and set your mind right. You are doing great work, and look fantastic!

 

[Doctakay]

Love this motivation man! Sometimes you just gotta dig in and get it done!



Great set up on this work out - love the ab work on the roman chair! Those burn like a mother F'er!



I think we all feel this way - I always look and judge what can improve and often forget on how far I have come. Sometimes you gotta take a step back, look at some photos from the past and set your mind right. You are doing great work, and look fantastic!

Thankyou @catdadironman for the kind words... I love finishing up the workout with ab work.

 

[Doctakay]

Nutrition Friday 17/4/2026
(Fell asleep again before posting)

A very Low Cal day for eating. I seem to always eat big leading up to my biggest workout days and then eat very little on the day itself, which is kinda ass about aye.

Anyhow, I wasnt exactly super hungry until after my workout and in which case I ate within an hour.

Breakfast
420gm Cream of Rice
Strong Coffee Lactose Free +Milo

Post Workout Lunch (in the Aldi carpark)
420gm Cream of Rice
Dairy Farmers Protein Shake
Protein Yoghurt Pouch

Dinner
250gm Lean Beef Mince
150gm Cottage Cheese
1/2 a moro bar for a sweet treat

Spent a lot of the day cooking Silversides, Beef Potato Stew, and Savoury Rice.
Should have some food porn for ya's later cos we're headed to see the cuzzies and I'm taking a bunch of that to them. Plenty of Steak and Filo food on for Dinner.

Total Cals
2471

Macros
P167
F78
C277

 

[LH5515]

Workout & Compounds
Friday 17/4/2026
Day 5 Week 5

93.5kg

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

Sleep wasn't the best last night. Everytime I woke up I was like "this is gunna hinder performance and hurt recovery" but we do it anyway aye. Put a silverside into the cooker and walked Delly. Then grabbed the bag and headed off.
Listened to the good and mighty brother @RedNeck poddy on the way in. I've been looking forward to this one and you didn't disappoint brother. How is it you sound exactly as I imagined you to Had me chuckling a few times on the way in and you have a great outlook on life. Grouse poddy my dude.

Pre Workout
30mg Anavar
Cream of Rice
Premium Supps Warrior Pre

Intra Workout
Intrawar Aminos
Premium Supps Glycerol
Water

Warmup
Recumbent Bike 50cals
Mels Banded Stretches Shoulder Pull
L sit neutral pullup strict x 8
Banded stretches Overheads and Back
Supinated pulllup x 5

Seated Hamstring Curls
75 x 10
96 x 10
89 x 10

Leg Extension Pin Loaded
75 x 10
96 x 10
82 x 7
75 x 8

Pin Loaded Leg Press
125 x 20
115 x 20

Cable Pin Loaded
Rope Hammer Curl
18.75 x 15
23.75 x 12
23.75 x 10.

Sset w/-
Rope Tricep Pull Down
18.75 x 15
23.75 x 12
23.75 x 12

Sset w/-
Straight Bar Bicep Curl
18.75 x 15
23.75 x 12
23.75 x 12

Sset w/-
Straight Bar Lat Swing Down
18.75 x 15
23.75 x 12
23.75 x 15

Pec Deck
Nice slow, big squeeze
54kg x 10
54 x 8 + 2 partial failure
40 x 10

Feeling pretty gassed out now, my pre workout meal was hours ago, now I feel like I wasted my session with bad carb timing somewhat cos I wanted to go longer.

BSS Machine 60kg
10 x Squat to Rear Delt Row Movement
15 x Rear Delt Row 50kg
30 x Shrug 60kg

Roman Chair
Leg Swing x 10 x 2
Knee raises x 10 x 2

20kg Kettlebell
30 x Curls

Shower and head to Woolies and Aldi and grab some guzzo while I'm here. Smash a can of cream of rice in the car park for post workout meal and listen to the good brother @Acerico34 on the way home. What a story my bro, the way you overcame such an injury is incredible. Truely inspiring, what a weapon.

Compounds

AM Compounds
TestE 250mg
TestP 50mg
NPP 50mg (last pin till DHT onboard)
EQ 150mg

PM Compounds
5iu GH

Sometimes when I look in the mirror and I'm not happy with what I see, it's because I hold myself to a higher standard than I did years ago... But I need to remember, that bloke I was years ago, when I wanted to loose all that weight, would've killed to be where I am now. So we should remember that about our progress aye.

Thanks for reading Evo Fam
-K-

Awesome update brother. Thank you for all the details

Love the session.

 

[Doctakay]

Awesome update brother. Thank you for all the details

Love the session.

Thanks for reading my man. Appreciate you brother @LH5515

 

[bss]

Workout & Compounds
Friday 17/4/2026
Day 5 Week 5

93.5kg

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

Sleep wasn't the best last night. Everytime I woke up I was like "this is gunna hinder performance and hurt recovery" but we do it anyway aye. Put a silverside into the cooker and walked Delly. Then grabbed the bag and headed off.
Listened to the good and mighty brother @RedNeck poddy on the way in. I've been looking forward to this one and you didn't disappoint brother. How is it you sound exactly as I imagined you to Had me chuckling a few times on the way in and you have a great outlook on life. Grouse poddy my dude.

Pre Workout
30mg Anavar
Cream of Rice
Premium Supps Warrior Pre

Intra Workout
Intrawar Aminos
Premium Supps Glycerol
Water

Warmup
Recumbent Bike 50cals
Mels Banded Stretches Shoulder Pull
L sit neutral pullup strict x 8
Banded stretches Overheads and Back
Supinated pulllup x 5

Seated Hamstring Curls
75 x 10
96 x 10
89 x 10

Leg Extension Pin Loaded
75 x 10
96 x 10
82 x 7
75 x 8

Pin Loaded Leg Press
125 x 20
115 x 20

Cable Pin Loaded
Rope Hammer Curl
18.75 x 15
23.75 x 12
23.75 x 10.

Sset w/-
Rope Tricep Pull Down
18.75 x 15
23.75 x 12
23.75 x 12

Sset w/-
Straight Bar Bicep Curl
18.75 x 15
23.75 x 12
23.75 x 12

Sset w/-
Straight Bar Lat Swing Down
18.75 x 15
23.75 x 12
23.75 x 15

Pec Deck
Nice slow, big squeeze
54kg x 10
54 x 8 + 2 partial failure
40 x 10

Feeling pretty gassed out now, my pre workout meal was hours ago, now I feel like I wasted my session with bad carb timing somewhat cos I wanted to go longer.

BSS Machine 60kg
10 x Squat to Rear Delt Row Movement
15 x Rear Delt Row 50kg
30 x Shrug 60kg

Roman Chair
Leg Swing x 10 x 2
Knee raises x 10 x 2

20kg Kettlebell
30 x Curls

Shower and head to Woolies and Aldi and grab some guzzo while I'm here. Smash a can of cream of rice in the car park for post workout meal and listen to the good brother @Acerico34 on the way home. What a story my bro, the way you overcame such an injury is incredible. Truely inspiring, what a weapon.

Compounds

AM Compounds
TestE 250mg
TestP 50mg
NPP 50mg (last pin till DHT onboard)
EQ 150mg

PM Compounds
5iu GH

Sometimes when I look in the mirror and I'm not happy with what I see, it's because I hold myself to a higher standard than I did years ago... But I need to remember, that bloke I was years ago, when I wanted to loose all that weight, would've killed to be where I am now. So we should remember that about our progress aye.

Thanks for reading Evo Fam
-K-

I completely understand that feeling brother, I'm the same. But also in my case I remember how hard it was to be the way I was and today I'm a lot happier.

 

[Kopite67]

Nutrition Friday 17/4/2026
(Fell asleep again before posting)

A very Low Cal day for eating. I seem to always eat big leading up to my biggest workout days and then eat very little on the day itself, which is kinda ass about aye.

Anyhow, I wasnt exactly super hungry until after my workout and in which case I ate within an hour.

Breakfast
420gm Cream of Rice
Strong Coffee Lactose Free +Milo

Post Workout Lunch (in the Aldi carpark)
420gm Cream of Rice
Dairy Farmers Protein Shake
Protein Yoghurt Pouch

Dinner
250gm Lean Beef Mince
150gm Cottage Cheese
1/2 a moro bar for a sweet treat

Spent a lot of the day cooking Silversides, Beef Potato Stew, and Savoury Rice.
Should have some food porn for ya's later cos we're headed to see the cuzzies and I'm taking a bunch of that to them. Plenty of Steak and Filo food on for Dinner.

Total Cals
2471

Macros
P167
F78
C277

Nice quick update brother.

 

[waggat]

Workout & Compounds
Friday 17/4/2026
Day 5 Week 5

93.5kg

All Peps and Oils exclusive @R&Dpharma provisions

If you're tryin to get bigger, smaller or just damn pretty, please consider @R&Dpharma for your AAS, Ancillaries and Peptides.
If you use code Doctakay10 when ordering with @R&Dpharma you can score 10% off on your order


Threema : HMRS5YCD

​

Sleep wasn't the best last night. Everytime I woke up I was like "this is gunna hinder performance and hurt recovery" but we do it anyway aye. Put a silverside into the cooker and walked Delly. Then grabbed the bag and headed off.
Listened to the good and mighty brother @RedNeck poddy on the way in. I've been looking forward to this one and you didn't disappoint brother. How is it you sound exactly as I imagined you to Had me chuckling a few times on the way in and you have a great outlook on life. Grouse poddy my dude.

Pre Workout
30mg Anavar
Cream of Rice
Premium Supps Warrior Pre

Intra Workout
Intrawar Aminos
Premium Supps Glycerol
Water

Warmup
Recumbent Bike 50cals
Mels Banded Stretches Shoulder Pull
L sit neutral pullup strict x 8
Banded stretches Overheads and Back
Supinated pulllup x 5

Seated Hamstring Curls
75 x 10
96 x 10
89 x 10

Leg Extension Pin Loaded
75 x 10
96 x 10
82 x 7
75 x 8

Pin Loaded Leg Press
125 x 20
115 x 20

Cable Pin Loaded
Rope Hammer Curl
18.75 x 15
23.75 x 12
23.75 x 10.

Sset w/-
Rope Tricep Pull Down
18.75 x 15
23.75 x 12
23.75 x 12

Sset w/-
Straight Bar Bicep Curl
18.75 x 15
23.75 x 12
23.75 x 12

Sset w/-
Straight Bar Lat Swing Down
18.75 x 15
23.75 x 12
23.75 x 15

Pec Deck
Nice slow, big squeeze
54kg x 10
54 x 8 + 2 partial failure
40 x 10

Feeling pretty gassed out now, my pre workout meal was hours ago, now I feel like I wasted my session with bad carb timing somewhat cos I wanted to go longer.

BSS Machine 60kg
10 x Squat to Rear Delt Row Movement
15 x Rear Delt Row 50kg
30 x Shrug 60kg

Roman Chair
Leg Swing x 10 x 2
Knee raises x 10 x 2

20kg Kettlebell
30 x Curls

Shower and head to Woolies and Aldi and grab some guzzo while I'm here. Smash a can of cream of rice in the car park for post workout meal and listen to the good brother @Acerico34 on the way home. What a story my bro, the way you overcame such an injury is incredible. Truely inspiring, what a weapon.

Compounds

AM Compounds
TestE 250mg
TestP 50mg
NPP 50mg (last pin till DHT onboard)
EQ 150mg

PM Compounds
5iu GH

Sometimes when I look in the mirror and I'm not happy with what I see, it's because I hold myself to a higher standard than I did years ago... But I need to remember, that bloke I was years ago, when I wanted to loose all that weight, would've killed to be where I am now. So we should remember that about our progress aye.

Thanks for reading Evo Fam
-K-

Nice update mate.

Looks like a good workout.

Looking good in the photos. Actually quite an impressive V shape in the front double bi!

 

[Doctakay]

Nice update mate.

Looks like a good workout.

Looking good in the photos. Actually quite an impressive V shape in the front double bi!

Thankyou Brother @waggat I'm still working out how to activate the lats and push them out its got me stumped aye Cheers my bro

 

[LevButlerov]

Nutrition Friday 17/4/2026
(Fell asleep again before posting)

A very Low Cal day for eating. I seem to always eat big leading up to my biggest workout days and then eat very little on the day itself, which is kinda ass about aye.

Anyhow, I wasnt exactly super hungry until after my workout and in which case I ate within an hour.

Breakfast
420gm Cream of Rice
Strong Coffee Lactose Free +Milo

Post Workout Lunch (in the Aldi carpark)
420gm Cream of Rice
Dairy Farmers Protein Shake
Protein Yoghurt Pouch

Dinner
250gm Lean Beef Mince
150gm Cottage Cheese
1/2 a moro bar for a sweet treat

Spent a lot of the day cooking Silversides, Beef Potato Stew, and Savoury Rice.
Should have some food porn for ya's later cos we're headed to see the cuzzies and I'm taking a bunch of that to them. Plenty of Steak and Filo food on for Dinner.

Total Cals
2471

Macros
P167
F78
C277

good day ;d but very low cal consider this a deload

 

[Doctakay]

Nutrition
Saturday 18/4/2026

93.5kg

Off to the Cuzzies on the central coast. My Irish bro is cooking Tbones and Sausages, Tita has made some Filo treats and I've bought the Stew, Silverside and Savoury Coconut rice (which passed the Filipino taste test ) Alot of eating after a big workout on the hill.

Breakfast
Coffee strong (6 shots lactose free)
Gourmet turkish bacon & egg
Coconut slice
Tried some of my silverside

Lunch
Betty's noosa + strawberry shake
Quest protein chips
Cadbury tropical pineapple
Kennys 355 65gm
Cheese skyflake

Dinner
Beef sausage
75gm tbone
200gm beef stew
200gm rice
100gm silverside
75gm pana di casa

Dessert
Coffee + Lite milk
Small cupcake
Choc and caramel slice minis
Slice of woolies mini mudcake
Serve of sticky rice

Total Cals
5547
P212
F260
C584


Nutrition
Sunday 19/4/2026

93.3kg

Got back from the cuzzies pretty late, but my sleep was alot better than the past few days. Up at 4 again as body clock usual, but napped on and off till 7. Ate like a bit of an asshole today. More like mindless grazing really cos I had places to be and had to get home early, the macros turned out alright though by dinner.

Breakfast
Strong Coffee lactose free x 2
Jam filled Donut
Chocolate Brownie
3 Scrambled Eggs with Feta

Lunch
Spanish Bread x 3
Silverside
Beef and potato stew
Yakult
Lil Pop low cal icecream

Dinner
Yakult
Cream of Rice
High Protein Greek Yoghurt
Added protein powder & dark chocolate
750ml Kefir

Total Cals
3915
P205
F159
C340

Spent a bit of time meal prepping in the afternoon cooking 1.5kg of rice and Kangaroo mince.

Not much to report other than that Evo Fam.

About to pin my @R&Dpharma 5iu of GH and hit the hay. Gotta be up at 3am to pick up Mick and get to the gym.

Much Love & Respect Evo Fam.
Thankyou and Goodnight.

 

[Doctakay]

Weekend Nutrition Cont.
Sat 18 - Sun 19/4/2026

My Fitness Pal Records att.

 

[Kopite67]

Nutrition
Saturday 18/4/2026

93.5kg

Off to the Cuzzies on the central coast. My Irish bro is cooking Tbones and Sausages, Tita has made some Filo treats and I've bought the Stew, Silverside and Savoury Coconut rice (which passed the Filipino taste test ) Alot of eating after a big workout on the hill.

Breakfast
Coffee strong (6 shots lactose free)
Gourmet turkish bacon & egg
Coconut slice
Tried some of my silverside

Lunch
Betty's noosa + strawberry shake
Quest protein chips
Cadbury tropical pineapple
Kennys 355 65gm
Cheese skyflake

Dinner
Beef sausage
75gm tbone
200gm beef stew
200gm rice
100gm silverside
75gm pana di casa

Dessert
Coffee + Lite milk
Small cupcake
Choc and caramel slice minis
Slice of woolies mini mudcake
Serve of sticky rice

Total Cals
5547
P212
F260
C584


Nutrition
Sunday 19/4/2026

93.3kg

Got back from the cuzzies pretty late, but my sleep was alot better than the past few days. Up at 4 again as body clock usual, but napped on and off till 7. Ate like a bit of an asshole today. More like mindless grazing really cos I had places to be and had to get home early, the macros turned out alright though by dinner.

Breakfast
Strong Coffee lactose free x 2
Jam filled Donut
Chocolate Brownie
3 Scrambled Eggs with Feta

Lunch
Spanish Bread x 3
Silverside
Beef and potato stew
Yakult
Lil Pop low cal icecream

Dinner
Yakult
Cream of Rice
High Protein Greek Yoghurt
Added protein powder & dark chocolate
750ml Kefir

Total Cals
3915
P205
F159
C340

Spent a bit of time meal prepping in the afternoon cooking 1.5kg of rice and Kangaroo mince.

Not much to report other than that Evo Fam.

About to pin my @R&Dpharma 5iu of GH and hit the hay. Gotta be up at 3am to pick up Mick and get to the gym.

Much Love & Respect Evo Fam.
Thankyou and Goodnight.

Bit of an epic eating weekend brother. Saturday was totally a refeed day .
Looks like you have had a wonderful relaxing weekend, hopefully the week will as nice.

 

[Doctakay]

Workout Saturday
18/4/2026
6:30am

Just another Farmers Carry morning.
Same thing as last weekend. 3+km.

15kg kettlebells and 8kg kettlebells.
Walk 200ish steps and swap, do this for the entirety of the walk.

Walk to the top of the firetrail and back. Stop halfway and do 30 incline pushups on the park bench. Do the same again at the top of the hill.

On the return stop halfway and do 50 kettlebell curls with the 15kg bells.

The first three swaps on this hill are a killer as its the steepest incline of them all and the longest, and we didnt warmup so it felt like hot pokers being driven thru the shoulders. Its not heavy weight, but it can feel huge when ur going uphill and your still 100 steps off dropping the weight.

The second steepest is just before the halfway point and by then you're so happy to see the park bench as u get to the top of it, and the traps and forearms are burning.

I highly recommend long distance farmers carry to everyone. Not so bad on the return trip and the body is warmed up. But you deffo feel alive on the first half of the uphill leg

 

[Doctakay]

Bit of an epic eating weekend brother. Saturday was totally a refeed day .
Looks like you have had a wonderful relaxing weekend, hopefully the week will as nice.

Hahaha yeah my bro @Kopite67 big weekend on the fang. Surprisingly only a little bit of water to show for it. Saturdays hillclimb mighta compensated a bit for it.
Had a great weekend with my Darling Dearest, her Cuzzies, Delly, and Mick.

Life is good brother.
Hope you had a cracker.

 

[Kopite67]

Workout Saturday
18/4/2026
6:30am

Just another Farmers Carry morning.
Same thing as last weekend. 3+km.

15kg kettlebells and 8kg kettlebells.
Walk 200ish steps and swap, do this for the entirety of the walk.

Walk to the top of the firetrail and back. Stop halfway and do 30 incline pushups on the park bench. Do the same again at the top of the hill.

On the return stop halfway and do 50 kettlebell curls with the 15kg bells.

The first three swaps on this hill are a killer as its the steepest incline of them all and the longest, and we didnt warmup so it felt like hot pokers being driven thru the shoulders. Its not heavy weight, but it can feel huge when ur going uphill and your still 100 steps off dropping the weight.

The second steepest is just before the halfway point and by then you're so happy to see the park bench as u get to the top of it, and the traps and forearms are burning.

I highly recommend long distance farmers carry to everyone. Not so bad on the return trip and the body is warmed up. But you deffo feel alive on the first half of the uphill leg

That looks fucking brutal bro. Love reading about it, but I feel exhausted just reading it

 

[catdadironman]

Breakfast
Coffee strong (6 shots lactose free)

The only way to drink coffee is strong! My username should have been coffeecatman

Gourmet turkish bacon & egg
Coconut slice
Tried some of my silverside

Lunch
Betty's noosa + strawberry shake
Quest protein chips
Cadbury tropical pineapple
Kennys 355 65gm
Cheese skyflake

Dinner
Beef sausage
75gm tbone
200gm beef stew
200gm rice
100gm silverside
75gm pana di casa

Dessert
Coffee + Lite milk
Small cupcake
Choc and caramel slice minis
Slice of woolies mini mudcake
Serve of sticky rice

Total Cals
5547
P212
F260
C584


Nutrition
Sunday 19/4/2026

93.3kg

Got back from the cuzzies pretty late, but my sleep was alot better than the past few days. Up at 4 again as body clock usual, but napped on and off till 7. Ate like a bit of an asshole today. More like mindless grazing really cos I had places to be and had to get home early, the macros turned out alright though by dinner.

Breakfast
Strong Coffee lactose free x 2
Jam filled Donut
Chocolate Brownie
3 Scrambled Eggs with Feta

Lunch
Spanish Bread x 3
Silverside
Beef and potato stew
Yakult
Lil Pop low cal icecream

Dinner
Yakult
Cream of Rice
High Protein Greek Yoghurt
Added protein powder & dark chocolate
750ml Kefir

Total Cals
3915
P205
F159
C340

Spent a bit of time meal prepping in the afternoon cooking 1.5kg of rice and Kangaroo mince.

Not much to report other than that Evo Fam.

About to pin my @R&Dpharma 5iu of GH and hit the hay. Gotta be up at 3am to pick up Mick and get to the gym.

Much Love & Respect Evo Fam.
Thankyou and Goodnight.

This is some legendary eating! I got hungry just reading it!

I have always wanted to try kangaroo - impossible to find here in the US, or where I am at at least - what is most comparable to?

Workout Saturday
18/4/2026
6:30am

Just another Farmers Carry morning.
Same thing as last weekend. 3+km.

15kg kettlebells and 8kg kettlebells.
Walk 200ish steps and swap, do this for the entirety of the walk.

Walk to the top of the firetrail and back. Stop halfway and do 30 incline pushups on the park bench. Do the same again at the top of the hill.

On the return stop halfway and do 50 kettlebell curls with the 15kg bells.

The first three swaps on this hill are a killer as its the steepest incline of them all and the longest, and we didnt warmup so it felt like hot pokers being driven thru the shoulders. Its not heavy weight, but it can feel huge when ur going uphill and your still 100 steps off dropping the weight.

The second steepest is just before the halfway point and by then you're so happy to see the park bench as u get to the top of it, and the traps and forearms are burning.

I highly recommend long distance farmers carry to everyone. Not so bad on the return trip and the body is warmed up. But you deffo feel alive on the first half of the uphill leg

Holy hell - just destroying those carry's!

 

[LevButlerov]

Nutrition
Saturday 18/4/2026

93.5kg

Off to the Cuzzies on the central coast. My Irish bro is cooking Tbones and Sausages, Tita has made some Filo treats and I've bought the Stew, Silverside and Savoury Coconut rice (which passed the Filipino taste test ) Alot of eating after a big workout on the hill.

Breakfast
Coffee strong (6 shots lactose free)
Gourmet turkish bacon & egg
Coconut slice
Tried some of my silverside

Lunch
Betty's noosa + strawberry shake
Quest protein chips
Cadbury tropical pineapple
Kennys 355 65gm
Cheese skyflake

Dinner
Beef sausage
75gm tbone
200gm beef stew
200gm rice
100gm silverside
75gm pana di casa

Dessert
Coffee + Lite milk
Small cupcake
Choc and caramel slice minis
Slice of woolies mini mudcake
Serve of sticky rice

Total Cals
5547
P212
F260
C584


Nutrition
Sunday 19/4/2026

93.3kg

Got back from the cuzzies pretty late, but my sleep was alot better than the past few days. Up at 4 again as body clock usual, but napped on and off till 7. Ate like a bit of an asshole today. More like mindless grazing really cos I had places to be and had to get home early, the macros turned out alright though by dinner.

Breakfast
Strong Coffee lactose free x 2
Jam filled Donut
Chocolate Brownie
3 Scrambled Eggs with Feta

Lunch
Spanish Bread x 3
Silverside
Beef and potato stew
Yakult
Lil Pop low cal icecream

Dinner
Yakult
Cream of Rice
High Protein Greek Yoghurt
Added protein powder & dark chocolate
750ml Kefir

Total Cals
3915
P205
F159
C340

Spent a bit of time meal prepping in the afternoon cooking 1.5kg of rice and Kangaroo mince.

Not much to report other than that Evo Fam.

About to pin my @R&Dpharma 5iu of GH and hit the hay. Gotta be up at 3am to pick up Mick and get to the gym.

Much Love & Respect Evo Fam.
Thankyou and Goodnight.

good macros the food intake is on point EVO family support! @Doctakay

Weekend Nutrition Cont.
Sat 18 - Sun 19/4/2026

My Fitness Pal Records att.

high fats you ok?

Workout Saturday
18/4/2026
6:30am

Just another Farmers Carry morning.
Same thing as last weekend. 3+km.

15kg kettlebells and 8kg kettlebells.
Walk 200ish steps and swap, do this for the entirety of the walk.

Walk to the top of the firetrail and back. Stop halfway and do 30 incline pushups on the park bench. Do the same again at the top of the hill.

On the return stop halfway and do 50 kettlebell curls with the 15kg bells.

The first three swaps on this hill are a killer as its the steepest incline of them all and the longest, and we didnt warmup so it felt like hot pokers being driven thru the shoulders. Its not heavy weight, but it can feel huge when ur going uphill and your still 100 steps off dropping the weight.

The second steepest is just before the halfway point and by then you're so happy to see the park bench as u get to the top of it, and the traps and forearms are burning.

I highly recommend long distance farmers carry to everyone. Not so bad on the return trip and the body is warmed up. But you deffo feel alive on the first half of the uphill leg

nice walk perfect and you killed it training with kettlebells and i see the little hippo there lol @Doctakay

 

[Doctakay]

good macros the food intake is on point EVO family support! @Doctakay

high fats you ok?

nice walk perfect and you killed it training with kettlebells and i see the little hippo there lol @Doctakay

Yeah the fats are a bit on the high side aye Weekends can be a bit of a blowout, but kangaroo and rice is back in through the week, should be a low fats week if all goes to plan. Eating like a racehorse though

@LevButlerov brother I'm loving kettlebells right now and I look forward to the weekend farmers carry. Talking about upping the weight soon.

The hippo goes everywhere with me. She's a bit of a town favorite now

Appreciate all the support @LevButlerov much Love and Respect my man.

 

[Doctakay]

The only way to drink coffee is strong! My username should have been coffeecatman



This is some legendary eating! I got hungry just reading it!

I have always wanted to try kangaroo - impossible to find here in the US, or where I am at at least - what is most comparable to?



Holy hell - just destroying those carry's!

Strong coffee and on the fang my bro Life is grand. I Love these farmers carry days.
You gotta try Kangaroo when you get the chance. Its super gamey so I use a heap of Morrocan spice on it. It's hard to say what you could compare it too... Maybe elk at a guess?
Appreciate you reading my bro. Hope you have a cracker of a week.

 

[LevButlerov]

Yeah the fats are a bit on the high side aye Weekends can be a bit of a blowout, but kangaroo and rice is back in through the week, should be a low fats week if all goes to plan. Eating like a racehorse though

@LevButlerov brother I'm loving kettlebells right now and I look forward to the weekend farmers carry. Talking about upping the weight soon.

The hippo goes everywhere with me. She's a bit of a town favorite now

Appreciate all the support @LevButlerov much Love and Respect my man.

that happens high fats is good once in a while

and kettlebells best for range of motion push it! @Doctakay

the little hippo is the best shes always being cute

 

[LevButlerov]

Appreciate all the support @LevButlerov much Love and Respect my man.

EVO family love and respect your way always @Doctakay

 

[catdadironman]

You gotta try Kangaroo when you get the chance. Its super gamey so I use a heap of Morrocan spice on it. It's hard to say what you could compare it too... Maybe elk at a guess?

Ah Nice! I love Elk and Venison - I might have to search out some roo

Appreciate you reading my bro. Hope you have a cracker of a week.

Always! Here to support everyone!

 

[Shakey]

Workout Saturday
18/4/2026
6:30am

Just another Farmers Carry morning.
Same thing as last weekend. 3+km.

15kg kettlebells and 8kg kettlebells.
Walk 200ish steps and swap, do this for the entirety of the walk.

Walk to the top of the firetrail and back. Stop halfway and do 30 incline pushups on the park bench. Do the same again at the top of the hill.

On the return stop halfway and do 50 kettlebell curls with the 15kg bells.

The first three swaps on this hill are a killer as its the steepest incline of them all and the longest, and we didnt warmup so it felt like hot pokers being driven thru the shoulders. Its not heavy weight, but it can feel huge when ur going uphill and your still 100 steps off dropping the weight.

The second steepest is just before the halfway point and by then you're so happy to see the park bench as u get to the top of it, and the traps and forearms are burning.

I highly recommend long distance farmers carry to everyone. Not so bad on the return trip and the body is warmed up. But you deffo feel alive on the first half of the uphill leg

Awesome carry bro, thatd be way to much for me. Lol. Im tired enough after reading about it to go back to bed.

 

[gar71]

Workout Thursday 16/2026
Week 5 Day 5

93kg
Pretty fluffy today, bit round in the midsection but not too worried, probs lean out again by Monday.

Fullbody 40mins

Preworkout
Saltwater
200mg Caffeine
20mg Anavar

Intraworkout
Water

Warmup
Recumbent Bike 50cals
Neutral Grip Lsit Pullup strict x 6

Seated Ham Curls
75kg x12 x 3

Sset w/-

Leg Extension
75kg x 12 x 3

Supinated Strict Full rom Pullup x 5
(Slow and controlled)

Pin Loaded Chest Supported Row
(Positions = sup,pro,neut)
75 x 8 x 3 positions
54 x 12 x 3 positions

Preacher Curl Pin Loaded
No rest, reload and go to failure
39kg x 10
60kg x 10
53kg x 7
46kg x 6
39kg x 6

Roman Chair
Leg Swing x 15
Knee Raise x 15

Kettlebell 20kg
Swing x 20
Curl x 30

Pushup x 20

I think I made good use of the time today.
Pretty busy gym and a couple of yarns here and there with the big fellas and young Jess. Felt pretty good. Plenty of gas left in the tank for tomorrow's planned super session. Pretty good day at work straight after.

No fluff brother, lean and strong

 

[HarleyGuy]

Workout Saturday
18/4/2026
6:30am

Just another Farmers Carry morning.
Same thing as last weekend. 3+km.

15kg kettlebells and 8kg kettlebells.
Walk 200ish steps and swap, do this for the entirety of the walk.

Walk to the top of the firetrail and back. Stop halfway and do 30 incline pushups on the park bench. Do the same again at the top of the hill.

On the return stop halfway and do 50 kettlebell curls with the 15kg bells.

The first three swaps on this hill are a killer as its the steepest incline of them all and the longest, and we didnt warmup so it felt like hot pokers being driven thru the shoulders. Its not heavy weight, but it can feel huge when ur going uphill and your still 100 steps off dropping the weight.

The second steepest is just before the halfway point and by then you're so happy to see the park bench as u get to the top of it, and the traps and forearms are burning.

I highly recommend long distance farmers carry to everyone. Not so bad on the return trip and the body is warmed up. But you deffo feel alive on the first half of the uphill leg

Just reading your recap of this hike was inspiring bro, I'd love to get out and do one of these!

Amazing abs in your pics on Friday too!

Did the wiggle-bum Delta really wiggle along for the whole hike?

 

[Doctakay]

Just reading your recap of this hike was inspiring bro, I'd love to get out and do one of these!

Amazing abs in your pics on Friday too!

Did the wiggle-bum Delta really wiggle along for the whole hike?

Aye cheers my bro!

Not on the big hike my bro @HarleyGuy But she's still on for conditioning tho, on Fridays 1.6kms is her best so far.

We always go and get her afterwards so she's included as much as possible.

 

[Doctakay]

No fluff brother, lean and strong

Cheers my brother! @gar71 appreciate you Legend.

 

[Doctakay]

Awesome carry bro, thatd be way to much for me. Lol. Im tired enough after reading about it to go back to bed.

Cheers my bro. Give a long carry a crack @Shakey bruz, I recon you'll love it

 

[HarleyGuy]

Aye cheers my bro!

Not on the big hike my bro @HarleyGuy But she's still on for conditioning tho, on Fridays 1.6kms is her best so far.

We always go and get her afterwards so she's included as much as possible.

That's awesome bro. Ya, I was worried a bit if you brought her on that kind of hike, had to ask LOL.

 

[Allupfromhere]

Workout Saturday
18/4/2026
6:30am

Just another Farmers Carry morning.
Same thing as last weekend. 3+km.

15kg kettlebells and 8kg kettlebells.
Walk 200ish steps and swap, do this for the entirety of the walk.

Walk to the top of the firetrail and back. Stop halfway and do 30 incline pushups on the park bench. Do the same again at the top of the hill.

On the return stop halfway and do 50 kettlebell curls with the 15kg bells.

The first three swaps on this hill are a killer as its the steepest incline of them all and the longest, and we didnt warmup so it felt like hot pokers being driven thru the shoulders. Its not heavy weight, but it can feel huge when ur going uphill and your still 100 steps off dropping the weight.

The second steepest is just before the halfway point and by then you're so happy to see the park bench as u get to the top of it, and the traps and forearms are burning.

I highly recommend long distance farmers carry to everyone. Not so bad on the return trip and the body is warmed up. But you deffo feel alive on the first half of the uphill leg

Killer Saturday in the back bruzzy
Nice getting it done outdoors too isnt it. Sets a completely different feel to the sessions.
She looks super happy brother

 

[Shakey]

Cheers my bro. Give a long carry a crack @Shakey bruz, I recon you'll love it

I got a 50lb weighted vest somewhere i could use lol.

 

[Doctakay]

Killer Saturday in the back bruzzy
Nice getting it done outdoors too isnt it. Sets a completely different feel to the sessions.
She looks super happy brother

Aye thanks my brother @Allupfromhere Decent run of it on Friday and Saturday. The outside session is becoming a big favorite.

Delly is ahead leaps and bounds. She tried jumping up into the car and was standing on her hind legs with her head out the window on Saturday. Thats a huge milestone aye. She's a town Darling too. All the old folks stop and pat her.

 

[Doctakay]

I got a 50lb weighted vest somewhere i could use lol.

Do iiiiiiit!

 

[Shakey]

Do iiiiiiit!

I brought it to the gym on the bus for the treadmill. Almost died.

 

[Doctakay]

I brought it to the gym on the bus for the treadmill. Almost died.

hahaha YES! YOU WEAPON! @Shakey

 

[Doctakay]

Workout Monday
20/4/2026
Week 6 Day 1

Preworkout
Salt
Water
10mg Cialis
200mg Caffeine
20mg Anavar

Intra Workout
Intrawar Aminos
Premium Supps Glycerol

92kg

Lite Warmup
Recumbent Bike 50cals
Wide/neut/sup grip pull ea.

Seated Hamstring
96kg x 12
89kg x 12

Leg Extension
89kg x 12
89kg x 12 fail 13

8 x strict slow supinated pullup

BSS Machine 70kg
Squat to Rear Delt Row x 20 (fuck me....)
Shrug x 50
Rear Delt Row x 12 + 40kg x 20 wide grip.

Running out of time... And steam...

Roman Chair
Leg swing x 12
Knee raise x 12
Knee Raise hold x 30sec

20kg Kettlebell
Swing x 20
Curl x 30

Better get going. Running really late.

Sleep was lousy last night. I just need to go to bed at the right time on Sunday nights and put the fuggen phone down aye. It led to a poor performance in the gym and at work. I dunno how many times I need to learn this lesson aye...

Felt a little bloated in the bottom part of my abdomen today, and I got super bloated at work through the day even with digestive aids. I havent had reta this week either. Doing a bit of a week off to see if I can ease my current run of stomach irritation. I feel a touch inflamed and getting heartburn that comes and goes, which I feel is effecting my digestion. Timely as this same topic came up in the Team group chat this arvo.

Lets see how it goes.