Approved Log Wedding Prep Transformation Cycle Log

[Kouta]

Daily Update - 13/04/2026 brought to you by @Southern Cross Labs @Southern cross labs rep

Current Plan
Phase - Growth (Week 4)
Goal Steps - 10k
Calories - 3,182
BP - Forgot oops
HR - Forgot oops

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 2.5mg/daily (before bed)
HGH 4iu/daily (before bed)

Good Monday sehs today, even tried to do some light rack pulls to test out the lower back. Still a little bit of pain so we'll definitely wait until next week and build up to heavier weights! Monday pin still as clean as ever, can't believe I'm injecting close to 3ml 3x a week with no pin or discomfort, just goes to show the quality of SCL's oils!

Felt like I got some good lifts in today, good weight, even went above my planned reps on a few exercises. The NPP and food is going to work nicely! Even getting looks in the gym when I'm all pumped up and it's only the start of fuckin week 4! We in for some big progress if we continue along this path, and with SCL's team and the Evo Family behind me I feel like I can achieve anything!

Training - Upper Body #1 RPE 10
1-2 warm up sets before exercises, 90 seconds rest between each set.

Exercise	Sets and Reps	Actual
Incline Bench Press (Smith Machine)	4 x 8-10	70kg x 10 80kg x 8 80kg x 8 80kg x 8
Chest Press (Machine)	4 x 8-10	91kg x 12 91kg x 15 91kg x 12 91kg x 12
Rack Pull	4 x 8-10	60kg x 10 60kg x 10 60kg x 10 60kg x 10
Iso-Lateral Low Row	4 x 8-10	50kg x 8 60kg x 10 70kg x 7 70kg x 6
Overhead Barbell Press	4 x 8-10	40kg x 10 40kg x 10 40kg x 8 40kg x 8
Seated Dumbbell Bicep Curl	4 x 8-10	12.5kg x 12 15kg x 12 17.5kg x 10 17.5kg x 8
Close-Grip Bench Press	4 x 8-10	60kg x 10 60kg x 10 60kg x 8 60kg x 8

Time - 1h 6min
Total Volume - 16,816kgs
Sets - 32

To get your hands on @Southern Cross Labs super secret soldier serum, contact him via his super secret Threema ID 3SHTVEX8
If you're the first to place an order and mention "Kouta sent you" I'll personally send you over a free vial storage box!

@Southern cross labs rep @Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Demon_throne @Kopite67 @aquadux @Rudeus @Menzy

 

[ceo]

I may have budgeted separately to the wedding for bits and pieces for this cycle so thankfully that isn’t a problem but will only increase it if I think there’s going to be benefit to it!

bros 3iu's isn't bad if you want to run it that way for a couple weeks too

 

[Kopite67]

Daily Update - 13/04/2026 brought to you by @Southern Cross Labs @Southern cross labs rep

Current Plan
Phase - Growth (Week 4)
Goal Steps - 10k
Calories - 3,182
BP - Forgot oops
HR - Forgot oops

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 2.5mg/daily (before bed)
HGH 4iu/daily (before bed)

Good Monday sehs today, even tried to do some light rack pulls to test out the lower back. Still a little bit of pain so we'll definitely wait until next week and build up to heavier weights! Monday pin still as clean as ever, can't believe I'm injecting close to 3ml 3x a week with no pin or discomfort, just goes to show the quality of SCL's oils!

Felt like I got some good lifts in today, good weight, even went above my planned reps on a few exercises. The NPP and food is going to work nicely! Even getting looks in the gym when I'm all pumped up and it's only the start of fuckin week 4! We in for some big progress if we continue along this path, and with SCL's team and the Evo Family behind me I feel like I can achieve anything!

Training - Upper Body #1 RPE 10
1-2 warm up sets before exercises, 90 seconds rest between each set.

Exercise	Sets and Reps	Actual
Incline Bench Press (Smith Machine)	4 x 8-10	70kg x 10 80kg x 8 80kg x 8 80kg x 8
Chest Press (Machine)	4 x 8-10	91kg x 12 91kg x 15 91kg x 12 91kg x 12
Rack Pull	4 x 8-10	60kg x 10 60kg x 10 60kg x 10 60kg x 10
Iso-Lateral Low Row	4 x 8-10	50kg x 8 60kg x 10 70kg x 7 70kg x 6
Overhead Barbell Press	4 x 8-10	40kg x 10 40kg x 10 40kg x 8 40kg x 8
Seated Dumbbell Bicep Curl	4 x 8-10	12.5kg x 12 15kg x 12 17.5kg x 10 17.5kg x 8
Close-Grip Bench Press	4 x 8-10	60kg x 10 60kg x 10 60kg x 8 60kg x 8

Time - 1h 6min
Total Volume - 16,816kgs
Sets - 32

To get your hands on @Southern Cross Labs super secret soldier serum, contact him via his super secret Threema ID 3SHTVEX8
If you're the first to place an order and mention "Kouta sent you" I'll personally send you over a free vial storage box!

@Southern cross labs rep @Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Demon_throne @Kopite67 @aquadux @Rudeus @Menzy

Really awesome to see that the back was given even a light test brother. Other lifts were mint

 

[LevButlerov]

Daily Update - 13/04/2026 brought to you by @Southern Cross Labs @Southern cross labs rep

Current Plan
Phase - Growth (Week 4)
Goal Steps - 10k
Calories - 3,182
BP - Forgot oops
HR - Forgot oops

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 2.5mg/daily (before bed)
HGH 4iu/daily (before bed)

Good Monday sehs today, even tried to do some light rack pulls to test out the lower back. Still a little bit of pain so we'll definitely wait until next week and build up to heavier weights! Monday pin still as clean as ever, can't believe I'm injecting close to 3ml 3x a week with no pin or discomfort, just goes to show the quality of SCL's oils!

Felt like I got some good lifts in today, good weight, even went above my planned reps on a few exercises. The NPP and food is going to work nicely! Even getting looks in the gym when I'm all pumped up and it's only the start of fuckin week 4! We in for some big progress if we continue along this path, and with SCL's team and the Evo Family behind me I feel like I can achieve anything!

Training - Upper Body #1 RPE 10
1-2 warm up sets before exercises, 90 seconds rest between each set.

Exercise	Sets and Reps	Actual
Incline Bench Press (Smith Machine)	4 x 8-10	70kg x 10 80kg x 8 80kg x 8 80kg x 8
Chest Press (Machine)	4 x 8-10	91kg x 12 91kg x 15 91kg x 12 91kg x 12
Rack Pull	4 x 8-10	60kg x 10 60kg x 10 60kg x 10 60kg x 10
Iso-Lateral Low Row	4 x 8-10	50kg x 8 60kg x 10 70kg x 7 70kg x 6
Overhead Barbell Press	4 x 8-10	40kg x 10 40kg x 10 40kg x 8 40kg x 8
Seated Dumbbell Bicep Curl	4 x 8-10	12.5kg x 12 15kg x 12 17.5kg x 10 17.5kg x 8
Close-Grip Bench Press	4 x 8-10	60kg x 10 60kg x 10 60kg x 8 60kg x 8

Time - 1h 6min
Total Volume - 16,816kgs
Sets - 32

To get your hands on @Southern Cross Labs super secret soldier serum, contact him via his super secret Threema ID 3SHTVEX8
If you're the first to place an order and mention "Kouta sent you" I'll personally send you over a free vial storage box!

@Southern cross labs rep @Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Demon_throne @Kopite67 @aquadux @Rudeus @Menzy

close grip is strong 60s!

 

[ballin2504]

Weekly Check In - Sponsored by @Southern Cross Labs @Southern cross labs rep – Week #8
(14/02/2026 – 11/04/2026)
Body Measurements (all measurements are fasted and relaxed)

• Weight: 90.4kgs/90kgs +1.1kg (from last week)
• Waist: 86.5cm/81cm -0cm (from last week)
• Chest: 108.5cm/112.5cm +0.5cm (from last week)
• Right Bicep: 38cm/38cm +1cm (from last week)
• Left Bicep: 38.5cm/39.5cm -0cm (from last week)
• Right Thigh: 61cm/61cm +1cm (from last week)
• Left Thigh: 62.5/62cm +0.5cm (from last week)

Weekly Steps
Goal – 10,000 steps

• Saturday – 12,762
• Sunday – 9,076
• Monday – 11,185
• Tuesday – 10,080
• Wednesday – 8,369
• Thursday – 10,689
• Friday – 10,208

Nutrition

• Protein: 225g
• Carbs: 396g
• Fats: 58g
• Total Calories: 3087
• Water Intake: 4L

Supplements/PEDS

• Southern Cross Labs - Test e: 750mg/week (Monday, Wednesday and Friday)
• Southern Cross Labs - EQ: 600mg/week (Monday, Wednesday and Firday)
• Southern Cross Labs - NPP: 300mg/week (Monday, Wednesday and Friday)
• Sourced elsewhere - GHK-Cu 2.5mg/daily
• Sourced elsewhere - Hgh 4iu Nightly (Before bed)

Feedback:
The strength increase and extra pumps I've been feeling has definitely been reflected into my check in this morning, we're growing!

Training
Program: Upper, Lower, Rest, Upper, Lower, Accessories, Rest)
Work outs posted during the week, progressing through RPE 7-10

Weekly Feedback
Sluggish week but felt really good training, mainly sluggish from work but we pushed through and got 4 workouts done with another to be completed today!

Everything in my eyes is happening perfectly just need to get more consistency through my training and block out work after knock off, maybe need to add in some other stress relief peps through the cycle to assist in dealing with outside noise!

Open to suggestions?


For all your PED and Peptide needs contact
@Southern Cross Labs
Threema ID 3SHTVEX8
Don't forget to mention "Kouta sent you"

Big thank you to the boys in our SCL squad, helping push each other to neww heights in our training, assisting each other with meal ideas, cycle help and just the all out banter to keep us all motivated as fuckkk! <3

@Southern cross labs rep @Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Demon_throne @Kopite67 @aquadux @Rudeus @Menzy

@Kouta looking really strong in your progress pics! Nice and lean brother

 

[Tiger Salman Khan]

Daily Update - 13/04/2026 brought to you by @Southern Cross Labs @Southern cross labs rep

Current Plan
Phase - Growth (Week 4)
Goal Steps - 10k
Calories - 3,182
BP - Forgot oops
HR - Forgot oops

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 2.5mg/daily (before bed)
HGH 4iu/daily (before bed)

Good Monday sehs today, even tried to do some light rack pulls to test out the lower back. Still a little bit of pain so we'll definitely wait until next week and build up to heavier weights! Monday pin still as clean as ever, can't believe I'm injecting close to 3ml 3x a week with no pin or discomfort, just goes to show the quality of SCL's oils!

Felt like I got some good lifts in today, good weight, even went above my planned reps on a few exercises. The NPP and food is going to work nicely! Even getting looks in the gym when I'm all pumped up and it's only the start of fuckin week 4! We in for some big progress if we continue along this path, and with SCL's team and the Evo Family behind me I feel like I can achieve anything!

Training - Upper Body #1 RPE 10
1-2 warm up sets before exercises, 90 seconds rest between each set.

Exercise	Sets and Reps	Actual
Incline Bench Press (Smith Machine)	4 x 8-10	70kg x 10 80kg x 8 80kg x 8 80kg x 8
Chest Press (Machine)	4 x 8-10	91kg x 12 91kg x 15 91kg x 12 91kg x 12
Rack Pull	4 x 8-10	60kg x 10 60kg x 10 60kg x 10 60kg x 10
Iso-Lateral Low Row	4 x 8-10	50kg x 8 60kg x 10 70kg x 7 70kg x 6
Overhead Barbell Press	4 x 8-10	40kg x 10 40kg x 10 40kg x 8 40kg x 8
Seated Dumbbell Bicep Curl	4 x 8-10	12.5kg x 12 15kg x 12 17.5kg x 10 17.5kg x 8
Close-Grip Bench Press	4 x 8-10	60kg x 10 60kg x 10 60kg x 8 60kg x 8

Time - 1h 6min
Total Volume - 16,816kgs
Sets - 32

To get your hands on @Southern Cross Labs super secret soldier serum, contact him via his super secret Threema ID 3SHTVEX8
If you're the first to place an order and mention "Kouta sent you" I'll personally send you over a free vial storage box!

@Southern cross labs rep @Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Demon_throne @Kopite67 @aquadux @Rudeus @Menzy

@Kouta Volume looks solid.....great work.....

 

[Kouta]

@Kouta Volume looks solid.....great work.....

Trying to become the Volume King of the Aus evo fam

 

[LevButlerov]

Trying to become the Volume King of the Aus evo fam

Volume King thats an awesome idea

 

[Kouta]

Volume King thats an awesome idea

Quoting @HarleyGuy haha ever since he mentioned it it’s what I think about when I’m training “I want to be the volume king of evo” haha

 

[LevButlerov]

Quoting @HarleyGuy haha ever since he mentioned it it’s what I think about when I’m training “I want to be the volume king of evo” haha

volume king for the WIN

 

[Noah Wixx]

Weekly Check In - Sponsored by @Southern Cross Labs @Southern cross labs rep – Week #8
(14/02/2026 – 11/04/2026)
Body Measurements (all measurements are fasted and relaxed)

• Weight: 90.4kgs/90kgs +1.1kg (from last week)
• Waist: 86.5cm/81cm -0cm (from last week)
• Chest: 108.5cm/112.5cm +0.5cm (from last week)
• Right Bicep: 38cm/38cm +1cm (from last week)
• Left Bicep: 38.5cm/39.5cm -0cm (from last week)
• Right Thigh: 61cm/61cm +1cm (from last week)
• Left Thigh: 62.5/62cm +0.5cm (from last week)

Weekly Steps
Goal – 10,000 steps

• Saturday – 12,762
• Sunday – 9,076
• Monday – 11,185
• Tuesday – 10,080
• Wednesday – 8,369
• Thursday – 10,689
• Friday – 10,208

Nutrition

• Protein: 225g
• Carbs: 396g
• Fats: 58g
• Total Calories: 3087
• Water Intake: 4L

Supplements/PEDS

• Southern Cross Labs - Test e: 750mg/week (Monday, Wednesday and Friday)
• Southern Cross Labs - EQ: 600mg/week (Monday, Wednesday and Firday)
• Southern Cross Labs - NPP: 300mg/week (Monday, Wednesday and Friday)
• Sourced elsewhere - GHK-Cu 2.5mg/daily
• Sourced elsewhere - Hgh 4iu Nightly (Before bed)

Feedback:
The strength increase and extra pumps I've been feeling has definitely been reflected into my check in this morning, we're growing!

Training
Program: Upper, Lower, Rest, Upper, Lower, Accessories, Rest)
Work outs posted during the week, progressing through RPE 7-10

Weekly Feedback
Sluggish week but felt really good training, mainly sluggish from work but we pushed through and got 4 workouts done with another to be completed today!

Everything in my eyes is happening perfectly just need to get more consistency through my training and block out work after knock off, maybe need to add in some other stress relief peps through the cycle to assist in dealing with outside noise!

Open to suggestions?


For all your PED and Peptide needs contact
@Southern Cross Labs
Threema ID 3SHTVEX8
Don't forget to mention "Kouta sent you"

Big thank you to the boys in our SCL squad, helping push each other to neww heights in our training, assisting each other with meal ideas, cycle help and just the all out banter to keep us all motivated as fuckkk! <3

@Southern cross labs rep @Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Demon_throne @Kopite67 @aquadux @Rudeus @Menzy

Absolutely crushing the steps man

 

[HarleyGuy]

Daily Update - 13/04/2026 brought to you by @Southern Cross Labs @Southern cross labs rep

Current Plan
Phase - Growth (Week 4)
Goal Steps - 10k
Calories - 3,182
BP - Forgot oops
HR - Forgot oops

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 2.5mg/daily (before bed)
HGH 4iu/daily (before bed)

Good Monday sehs today, even tried to do some light rack pulls to test out the lower back. Still a little bit of pain so we'll definitely wait until next week and build up to heavier weights! Monday pin still as clean as ever, can't believe I'm injecting close to 3ml 3x a week with no pin or discomfort, just goes to show the quality of SCL's oils!

Felt like I got some good lifts in today, good weight, even went above my planned reps on a few exercises. The NPP and food is going to work nicely! Even getting looks in the gym when I'm all pumped up and it's only the start of fuckin week 4! We in for some big progress if we continue along this path, and with SCL's team and the Evo Family behind me I feel like I can achieve anything!

Training - Upper Body #1 RPE 10
1-2 warm up sets before exercises, 90 seconds rest between each set.

Exercise	Sets and Reps	Actual
Incline Bench Press (Smith Machine)	4 x 8-10	70kg x 10 80kg x 8 80kg x 8 80kg x 8
Chest Press (Machine)	4 x 8-10	91kg x 12 91kg x 15 91kg x 12 91kg x 12
Rack Pull	4 x 8-10	60kg x 10 60kg x 10 60kg x 10 60kg x 10
Iso-Lateral Low Row	4 x 8-10	50kg x 8 60kg x 10 70kg x 7 70kg x 6
Overhead Barbell Press	4 x 8-10	40kg x 10 40kg x 10 40kg x 8 40kg x 8
Seated Dumbbell Bicep Curl	4 x 8-10	12.5kg x 12 15kg x 12 17.5kg x 10 17.5kg x 8
Close-Grip Bench Press	4 x 8-10	60kg x 10 60kg x 10 60kg x 8 60kg x 8

Time - 1h 6min
Total Volume - 16,816kgs
Sets - 32

To get your hands on @Southern Cross Labs super secret soldier serum, contact him via his super secret Threema ID 3SHTVEX8
If you're the first to place an order and mention "Kouta sent you" I'll personally send you over a free vial storage box!

@Southern cross labs rep @Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Demon_throne @Kopite67 @aquadux @Rudeus @Menzy

Loved getting caught up with your log bro. 3ml's 3x week is child's play for you you beast! I love it! Goes good with those 32 sets of yours, another amazing workout. I love to see this kind of dedication and daily updates to a log. You're on a steam train ride straight to pure success brother keep going full speed ahead!

Don't forget to mention "Kouta sent you"

Oh no no... it's Kouta "The Volume King" sent you!

top notch oral

That's what she said

Quoting @HarleyGuy haha ever since he mentioned it it’s what I think about when I’m training “I want to be the volume king of evo” haha

Yessir!!
You hear my voice in your headphones next time just blowing your eardrums out "Oh you've got one more c'mon!! Just cheat a bit!"

 

[Kouta]

Absolutely crushing the steps man

Slacking some days but trying to listen to @Mobster it’s more the average throughout the week that counts for the 10k minimum!

 

[Kouta]

Loved getting caught up with your log bro. 3ml's 3x week is child's play for you you beast! I love it! Goes good with those 32 sets of yours, another amazing workout. I love to see this kind of dedication and daily updates to a log. You're on a steam train ride straight to pure success brother keep going full speed ahead!


Oh no no... it's Kouta "The Volume King" sent you!


That's what she said


Yessir!!
You hear my voice in your headphones next time just blowing your eardrums out "Oh you've got one more c'mon!! Just cheat a bit!"

Hahaha haven’t heard you talk but in my mind it’s the real deep Husky sound!
Trying to put as much into all this as I can with the little amount of time in the day I have left!

I’m gunna annoy the fuck out of the mods with messages saying create the banner for “Volume King” for me

 

[Kouta]

Daily Update - 14/04/2026 brought to you by @Southern Cross Labs @Southern cross labs rep

Current Plan
Phase - Growth (Week 4)
Goal Steps - 10k
Calories - 3,182
BP - 122/76
HR - 67

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 2.5mg/daily (before bed)
HGH 4iu/daily (before bed)

Nothing like being able to get into the gym early when there's very little people! Leg day today, felt great until I got to lying leg curls, the hammys couldn't take the heat so had to drop the weights back a little which was fairly disappointing but it is what it is!

Sounding like a broken record but for the people that are visiting my log for the first time, leg days at the moment are altered to help not put as much stress on my lower back due to some soreness which I've had issues before so need to be delicate with it, but hgh and the addition of Ghk is seemingly help it recover a lot faster than it has in the past and at least I can still get in the gym and train with intent!

Training - Lower Body #1 RPE 10
1-2 warm up sets before exercises, 90 seconds rest between each set.

Exercise	Sets and Reps	Actual
Horizontal Leg Press	3 x 8-10	134kg x 11 134kg x 12 134kg x 10
Hack Squat	3 x 8-10	80kg x 10 100kg x 10 120kg x 10
Lying Leg Curl	3 x 8-10	41kg x 10 41kg x 8 32kg x 10 32kg x 10
Leg Extension	3 x 8-10	73kg x 10 73kg x 12 73kg x 12 DS 36kg x 35

Time - 50min
Total Volume - 14,302kg
Sets - 19

For your finest twink juice on the forum contact @Southern Cross Labs Threema ID 3SHTVEX8
If you're the first to place an order and mention "Kouta The Volume King sent you" I'll personally send you over a free customised vial storage box!

@Southern cross labs rep @Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Demon_throne @Kopite67 @aquadux @Rudeus @Menzy

 

[Kouta]

Cooking with Kouta

Something a bit different but may be helpful to come of the evo fam, I wanted to share my home made butter chicken! Absolutely delicious and easy as too make, even you guy that only know the chicken, rice and broccoli recipe could do it!

Ingredients (1 serve)

• Chicken breast (to macros)
• 40g greek yoghurt
• 1 tsp minced garlic
• 1 tsp minced ginger
• 1 tsp cumin
• coriander to taste
• 1/2 tsp cinnamon
• 1/2 tsp cayenne pepper (add more for more heat)
• 1/2 tsp tumeric
• 25g tomato paste
• 40ml light cooking philly/cream
• 1 tsp butter

Method
1. Dice chicken breast and add to bowl with the greek yoghurt and seasonings listed above
2. Preheat pan on medium heat and add the chicken mix
3. Once chicken is cooked through, mix the tomato paste with a little hot water then add to the pan along with the light cooking philly/cream and butter and stir through
4. Let simmer for another 5-10 minutes to let the sauce thicken up and serve with your choice of rice or mash potato and veg!

Macros for this meal for me tonight with 250g cooked jasmine rice, ones mine and ones the future wife’s, bet ya can’t guess who’s is who!

P 43g C 80g F 12g 620cals roughly

 

[theJimJim]

Cooking with Kouta

Something a bit different but may be helpful to come of the evo fam, I wanted to share my home made butter chicken! Absolutely delicious and easy as too make, even you guy that only know the chicken, rice and broccoli recipe could do it!

Ingredients (1 serve)

• Chicken breast (to macros)
• 40g greek yoghurt
• 1 tsp minced garlic
• 1 tsp minced ginger
• 1 tsp cumin
• coriander to taste
• 1/2 tsp cinnamon
• 1/2 tsp cayenne pepper (add more for more heat)
• 1/2 tsp tumeric
• 25g tomato paste
• 40ml light cooking philly/cream
• 1 tsp butter

Method
1. Dice chicken breast and add to bowl with the greek yoghurt and seasonings listed above
2. Preheat pan on medium heat and add the chicken mix
3. Once chicken is cooked through, mix the tomato paste with a little hot water then add to the pan along with the light cooking philly/cream and butter and stir through
4. Let simmer for another 5-10 minutes to let the sauce thicken up and serve with your choice of rice or mash potato and veg!

Macros for this meal for me tonight with 250g cooked jasmine rice, ones mine and ones the future wife’s, bet ya can’t guess who’s is who!

P 43g C 80g F 12g 620cals roughly

That looks F'ing amazing.

 

[Kopite67]

Daily Update - 14/04/2026 brought to you by @Southern Cross Labs @Southern cross labs rep

Current Plan
Phase - Growth (Week 4)
Goal Steps - 10k
Calories - 3,182
BP - 122/76
HR - 67

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 2.5mg/daily (before bed)
HGH 4iu/daily (before bed)

Nothing like being able to get into the gym early when there's very little people! Leg day today, felt great until I got to lying leg curls, the hammys couldn't take the heat so had to drop the weights back a little which was fairly disappointing but it is what it is!

Sounding like a broken record but for the people that are visiting my log for the first time, leg days at the moment are altered to help not put as much stress on my lower back due to some soreness which I've had issues before so need to be delicate with it, but hgh and the addition of Ghk is seemingly help it recover a lot faster than it has in the past and at least I can still get in the gym and train with intent!

Training - Lower Body #1 RPE 10
1-2 warm up sets before exercises, 90 seconds rest between each set.

Exercise	Sets and Reps	Actual
Horizontal Leg Press	3 x 8-10	134kg x 11 134kg x 12 134kg x 10
Hack Squat	3 x 8-10	80kg x 10 100kg x 10 120kg x 10
Lying Leg Curl	3 x 8-10	41kg x 10 41kg x 8 32kg x 10 32kg x 10
Leg Extension	3 x 8-10	73kg x 10 73kg x 12 73kg x 12 DS 36kg x 35

Time - 50min
Total Volume - 14,302kg
Sets - 19

For your finest twink juice on the forum contact @Southern Cross Labs Threema ID 3SHTVEX8
If you're the first to place an order and mention "Kouta The Volume King sent you" I'll personally send you over a free customised vial storage box!

@Southern cross labs rep @Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Demon_throne @Kopite67 @aquadux @Rudeus @Menzy

Still able to push serious weights on the hack bro. Doesn't the horizontal leg press put pressure on your lower back? I recall it pressuring mine a few years ago when I did them.

 

[Southern Cross Labs]

Cooking with Kouta

Something a bit different but may be helpful to come of the evo fam, I wanted to share my home made butter chicken! Absolutely delicious and easy as too make, even you guy that only know the chicken, rice and broccoli recipe could do it!

Ingredients (1 serve)

• Chicken breast (to macros)
• 40g greek yoghurt
• 1 tsp minced garlic
• 1 tsp minced ginger
• 1 tsp cumin
• coriander to taste
• 1/2 tsp cinnamon
• 1/2 tsp cayenne pepper (add more for more heat)
• 1/2 tsp tumeric
• 25g tomato paste
• 40ml light cooking philly/cream
• 1 tsp butter

Method
1. Dice chicken breast and add to bowl with the greek yoghurt and seasonings listed above
2. Preheat pan on medium heat and add the chicken mix
3. Once chicken is cooked through, mix the tomato paste with a little hot water then add to the pan along with the light cooking philly/cream and butter and stir through
4. Let simmer for another 5-10 minutes to let the sauce thicken up and serve with your choice of rice or mash potato and veg!

Macros for this meal for me tonight with 250g cooked jasmine rice, ones mine and ones the future wife’s, bet ya can’t guess who’s is who!

P 43g C 80g F 12g 620cals roughly

Damn im stealing this and claiming its mine

 

[HarleyGuy]

Hahaha haven’t heard you talk but in my mind it’s the real deep Husky sound!
Trying to put as much into all this as I can with the little amount of time in the day I have left!

I’m gunna annoy the fuck out of the mods with messages saying create the banner for “Volume King” for me

Despite my past and my history I'm pretty upbeat and jovial now . Don't have the biker voice anymore I quit smoking years ago LOL.

You can hear my voice here Podcast Episode 625 and here Podcast Episode 628

 

[Kouta]

That looks F'ing amazing.

The misses loved it last week so we had to make it again, thought I’d share it with all the evo fam! Something a bit different!

 

[Kouta]

Still able to push serious weights on the hack bro. Doesn't the horizontal leg press put pressure on your lower back? I recall it pressuring mine a few years ago when I did them.

I wanted another big push movement so I jumped around a few machines and this seemed to not hurt so I’ve tried to stick with it for now! Lower backs are a bitch to hurt, completely limits so many exercises!

 

[Kouta]

Damn im stealing this and claiming its mine

Tastes bloody good my man! Give it a crack!

 

[Kouta]

Despite my past and my history I'm pretty upbeat and jovial now . Don't have the biker voice anymore I quit smoking years ago LOL.

You can hear my voice here Podcast Episode 625 and here Podcast Episode 628

They’ll be my next listen on my cardio sessions! I didn’t even know you were on the podcast hell yes!

 

[Kopite67]

I wanted another big push movement so I jumped around a few machines and this seemed to not hurt so I’ve tried to stick with it for now! Lower backs are a bitch to hurt, completely limits so many exercises!

Yeah brother, certainly is a management exercise. You do a fantastic job of it though

 

[Kouta]

Daily Update - 15/04/2026 brought to you by @Southern Cross Labs @Southern cross labs rep

Rest day today for me, but I thought I’d drop another episode of……..

Cooking with Kouta!

Tonight’s dinner is Marry Me Chicken with mash potato!

Ingredients (1 serve)

• Chicken breast (to macros)
• 20g GF flour
• 1 tbsp Paprika
• 1 tbsp Minced Garlic
• 1 tsp Oregano
• Salt and Pepper
• 150ml boiling water
• Salt reduced chicken stock
• 100g sun-dried tomato’s
• 50g light cooking philly/cream
• 25g Parmesan cheese
• Spinach

Method
1. preheat pan on medium heat
2. Dice chicken and toss in flour, paprika, salt and pepper until well coated
3. Had the chicken to pan and add garlic, sun-dried tomato’s, oregano, stock and water
4. Once cooked through, turn heat to low and let simmer until sauce thickens up to your liking
5. 5-10 minutes before serving add in the light cooking philly, Parmesan and spinach and mix in well

You can have this with your choice of rice, mash or pasta.

My macros for tonight with 400g of mash potato

P 40g C 90g F 12g 590cals roughly

 

[Southern Cross Labs]

Daily Update - 15/04/2026 brought to you by @Southern Cross Labs @Southern cross labs rep

Rest day today for me, but I thought I’d drop another episode of……..

Cooking with Kouta!

Tonight’s dinner is Marry Me Chicken with mash potato!

Ingredients (1 serve)

• Chicken breast (to macros)
• 20g GF flour
• 1 tbsp Paprika
• 1 tbsp Minced Garlic
• 1 tsp Oregano
• Salt and Pepper
• 150ml boiling water
• Salt reduced chicken stock
• 100g sun-dried tomato’s
• 50g light cooking philly/cream
• 25g Parmesan cheese
• Spinach

Method
1. preheat pan on medium heat
2. Dice chicken and toss in flour, paprika, salt and pepper until well coated
3. Had the chicken to pan and add garlic, sun-dried tomato’s, oregano, stock and water
4. Once cooked through, turn heat to low and let simmer until sauce thickens up to your liking
5. 5-10 minutes before serving add in the light cooking philly, Parmesan and spinach and mix in well

You can have this with your choice of rice, mash or pasta.

My macros for tonight with 400g of mash potato

P 40g C 90g F 12g 590cals roughly

I could easily eat 3 of these , looks good af bro

 

[Kopite67]

Daily Update - 15/04/2026 brought to you by @Southern Cross Labs @Southern cross labs rep

Rest day today for me, but I thought I’d drop another episode of……..

Cooking with Kouta!

Tonight’s dinner is Marry Me Chicken with mash potato!

Ingredients (1 serve)

• Chicken breast (to macros)
• 20g GF flour
• 1 tbsp Paprika
• 1 tbsp Minced Garlic
• 1 tsp Oregano
• Salt and Pepper
• 150ml boiling water
• Salt reduced chicken stock
• 100g sun-dried tomato’s
• 50g light cooking philly/cream
• 25g Parmesan cheese
• Spinach

Method
1. preheat pan on medium heat
2. Dice chicken and toss in flour, paprika, salt and pepper until well coated
3. Had the chicken to pan and add garlic, sun-dried tomato’s, oregano, stock and water
4. Once cooked through, turn heat to low and let simmer until sauce thickens up to your liking
5. 5-10 minutes before serving add in the light cooking philly, Parmesan and spinach and mix in well

You can have this with your choice of rice, mash or pasta.

My macros for tonight with 400g of mash potato

P 40g C 90g F 12g 590cals roughly

Actually totally love this dish, especially with rice personally

 

[theJimJim]

Not enough cheeks in the dish

 

[Kouta]

I could easily eat 3 of these , looks good af bro

Bloody tastes amazing bro! Make your misses this and she’ll be on her knees for a week!

 

[Kouta]

Actually totally love this dish, especially with rice personally

I usually do rice but the beautiful wife to be opted for mash! Still delish though!

 

[Kouta]

Not enough cheeks in the dish

Hahahahah I knew you secretly loved it!

 

[LevButlerov]

Daily Update - 15/04/2026 brought to you by @Southern Cross Labs @Southern cross labs rep

Rest day today for me, but I thought I’d drop another episode of……..

Cooking with Kouta!

Tonight’s dinner is Marry Me Chicken with mash potato!

Ingredients (1 serve)

• Chicken breast (to macros)
• 20g GF flour
• 1 tbsp Paprika
• 1 tbsp Minced Garlic
• 1 tsp Oregano
• Salt and Pepper
• 150ml boiling water
• Salt reduced chicken stock
• 100g sun-dried tomato’s
• 50g light cooking philly/cream
• 25g Parmesan cheese
• Spinach

Method
1. preheat pan on medium heat
2. Dice chicken and toss in flour, paprika, salt and pepper until well coated
3. Had the chicken to pan and add garlic, sun-dried tomato’s, oregano, stock and water
4. Once cooked through, turn heat to low and let simmer until sauce thickens up to your liking
5. 5-10 minutes before serving add in the light cooking philly, Parmesan and spinach and mix in well

You can have this with your choice of rice, mash or pasta.

My macros for tonight with 400g of mash potato

P 40g C 90g F 12g 590cals roughly

meals look good you have an amazing cooking prep we need to get a recipe section @Kouta

 

[Kouta]

meals look good you have an amazing cooking prep we need to get a recipe section @Kouta

Hahha create a new thread for me “Cooking with Volume King Kouta”

 

[Kouta]

meals look good you have an amazing cooking prep we need to get a recipe section @Kouta

I should note in my recipe logs, I do my best to make sure all the ingredients I use are fresh ingredients not from a can or jar etc real garlic minced, fresh coriander etc

 

[LevButlerov]

I should note in my recipe logs, I do my best to make sure all the ingredients I use are fresh ingredients not from a can or jar etc real garlic minced, fresh coriander etc

that would be awesome

Hahha create a new thread for me “Cooking with Volume King Kouta”

general cooking bodybuilding thread I think we need it @Kouta

 

[Kouta]

that would be awesome

general cooking bodybuilding thread I think we need it @Kouta

That’s a great idea! Next chapter for the evo fam, a meal prep section where people can post their recipes with macros etc

 

[LevButlerov]

That’s a great idea! Next chapter for the evo fam, a meal prep section where people can post their recipes with macros etc

you going to contribute? @Kouta

 

[Kouta]

Daily Update - 16/04/2026 brought to you by @Southern Cross Labs @Southern cross labs rep

Current Plan
Phase - Growth (Week 4)
Goal Steps - 10k
Calories - 3,182
BP - 114/75
HR - 68

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 2.5mg/daily (before bed)
HGH 4iu/daily (before bed)

Back in the gym today smashing my second upper body session for the week, felt really good moving the weight around, definite improvements all round! The misses even said I look like i'm juicing and asked if I was using tren, so i'll take it!

Can't say I'm seeing much more improvements from the GHK-Cu, other than feeling more hydrated nothing more has happened?

Training - Upper Body #2 RPE 10
1-2 warm up sets before exercises, 90 seconds rest between each set.

Exercise	Sets and Reps	Actual
Dumbbell Bench Press	4 x 8-10	35kg x 10 40kg x 10 42.5kg x 8 42.5kg x 8
Pec Deck Flys	4 x 8-10	68kg x 10 73kg x 10 77kg x 10 82kg x 10
Lat Pulldown (Neutral Grip)	4 x 8-10	66kg x 10 79kg x 10 86kg x 8 86kg x 6
Single Hand Iso-row	4 x 8-10	91kg x 10 91kg x 10 91kg x 10 91kg x 10
Hammer Curl	4 x 8-10	15kg x 10 20kg x 10 25kg x 6 22.5kg x 10
Tricep Rope Pushdowns	4 x 8-10	38kg x 10 45kg x 10 45kg x 10 52kg x 8

Time - 1h 2min
Total Volume - 14,253kgs
Sets - 27

Contact @Southern Cross Labs Threema ID 3SHTVEX8 for all the baddie juice you'll ever need!
Mention "Kouta" for free tea bags!

@Southern cross labs rep @Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Demon_throne @Kopite67 @aquadux @Rudeus @Menzy

 

[Kouta]

you going to contribute? @Kouta

Absolutely! I'll be the resident chef of Evo AU!

 

[Kopite67]

Daily Update - 16/04/2026 brought to you by @Southern Cross Labs @Southern cross labs rep

Current Plan
Phase - Growth (Week 4)
Goal Steps - 10k
Calories - 3,182
BP - 114/75
HR - 68

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 2.5mg/daily (before bed)
HGH 4iu/daily (before bed)

Back in the gym today smashing my second upper body session for the week, felt really good moving the weight around, definite improvements all round! The misses even said I look like i'm juicing and asked if I was using tren, so i'll take it!

Can't say I'm seeing much more improvements from the GHK-Cu, other than feeling more hydrated nothing more has happened?

Training - Upper Body #2 RPE 10
1-2 warm up sets before exercises, 90 seconds rest between each set.

Exercise	Sets and Reps	Actual
Dumbbell Bench Press	4 x 8-10	35kg x 10 40kg x 10 42.5kg x 8 42.5kg x 8
Pec Deck Flys	4 x 8-10	68kg x 10 73kg x 10 77kg x 10 82kg x 10
Lat Pulldown (Neutral Grip)	4 x 8-10	66kg x 10 79kg x 10 86kg x 8 86kg x 6
Single Hand Iso-row	4 x 8-10	91kg x 10 91kg x 10 91kg x 10 91kg x 10
Hammer Curl	4 x 8-10	15kg x 10 20kg x 10 25kg x 6 22.5kg x 10
Tricep Rope Pushdowns	4 x 8-10	38kg x 10 45kg x 10 45kg x 10 52kg x 8

Time - 1h 2min
Total Volume - 14,253kgs
Sets - 27

Contact @Southern Cross Labs Threema ID 3SHTVEX8 for all the baddie juice you'll ever need!
Mention "Kouta" for free tea bags!

@Southern cross labs rep @Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Demon_throne @Kopite67 @aquadux @Rudeus @Menzy

Killer update brother. Could you get coffee bags instead...asking for a friend

 

[theJimJim]

Daily Update - 16/04/2026 brought to you by @Southern Cross Labs @Southern cross labs rep

Current Plan
Phase - Growth (Week 4)
Goal Steps - 10k
Calories - 3,182
BP - 114/75
HR - 68

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 2.5mg/daily (before bed)
HGH 4iu/daily (before bed)

Back in the gym today smashing my second upper body session for the week, felt really good moving the weight around, definite improvements all round! The misses even said I look like i'm juicing and asked if I was using tren, so i'll take it!

Can't say I'm seeing much more improvements from the GHK-Cu, other than feeling more hydrated nothing more has happened?

Training - Upper Body #2 RPE 10
1-2 warm up sets before exercises, 90 seconds rest between each set.

Exercise	Sets and Reps	Actual
Dumbbell Bench Press	4 x 8-10	35kg x 10 40kg x 10 42.5kg x 8 42.5kg x 8
Pec Deck Flys	4 x 8-10	68kg x 10 73kg x 10 77kg x 10 82kg x 10
Lat Pulldown (Neutral Grip)	4 x 8-10	66kg x 10 79kg x 10 86kg x 8 86kg x 6
Single Hand Iso-row	4 x 8-10	91kg x 10 91kg x 10 91kg x 10 91kg x 10
Hammer Curl	4 x 8-10	15kg x 10 20kg x 10 25kg x 6 22.5kg x 10
Tricep Rope Pushdowns	4 x 8-10	38kg x 10 45kg x 10 45kg x 10 52kg x 8

Time - 1h 2min
Total Volume - 14,253kgs
Sets - 27

Contact @Southern Cross Labs Threema ID 3SHTVEX8 for all the baddie juice you'll ever need!
Mention "Kouta" for free tea bags!

@Southern cross labs rep @Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Demon_throne @Kopite67 @aquadux @Rudeus @Menzy

Great work out brother!

 

[Kouta]

Killer update brother. Could you get coffee bags instead...asking for a friend

I’m sure I could pull some strings for you

 

[Kouta]

Great work out brother!

Thanks Dad

 

[LevButlerov]

Absolutely! I'll be the resident chef of Evo AU!

EVO AU Chef for the win

 

[Kouta]

Weekly Check In - Sponsored by @Southern Cross Labs @Southern cross labs rep – Week #9
(14/02/2026 – 18/04/2026)
Body Measurements (all measurements are fasted and relaxed)

• Weight: 90.4kgs/92.6kgs +2.6kg (from last week)
• Waist: 86.5cm/81.5cm +0.5cm (from last week)
• Chest: 108.5cm/112cm -0.5cm (from last week)
• Right Bicep: 38cm/39cm +1cm (from last week)
• Left Bicep: 38.5cm/39.5cm -0cm (from last week)
• Right Thigh: 61cm/61cm -0cm (from last week)
• Left Thigh: 62.5/62cm -0cm (from last week)

Weekly Steps
Goal – 10,000 steps

• Saturday – n/a
• Sunday – n/a
• Monday – 12,437
• Tuesday – 5,662
• Wednesday – 9,647
• Thursday – 14,423
• Friday – 12,654

Nutrition

• Protein: 228g
• Carbs: 419g
• Fats: 59g
• Total Calories: 3182
• Water Intake: 4L

Supplements/PEDS

• Southern Cross Labs - Test e: 750mg/week (Monday, Wednesday and Friday)
• Southern Cross Labs - EQ: 600mg/week (Monday, Wednesday and Firday)
• Southern Cross Labs - NPP: 300mg/week (Monday, Wednesday and Friday)
• Sourced elsewhere - GHK-Cu 2.5mg/daily
• Sourced elsewhere - Hgh 4iu Nightly (Before bed)

Feedback:
Can really feel the extra calories and juice in the gym, lifts are much much easier and smoother, energy when I train feels through the roof and the pumps are exactly how I like them! Skin Tearing!!

Training
Program: Upper, Lower, Rest, Upper, Lower, Accessories, Rest)
Work outs posted during the week, progressing through RPE 7-10

Weekly Feedback
The week felt really good, enough food to make me feel content but definitely feel like I could fit more in so that's good moving forward! Training felt amazing, almost like I didn't want to leave. Hopefully the altered/ligher days have done wonders to help my back get right moving into the next block of training!


For all your PED and Peptide needs contact
@Southern Cross Labs
Threema ID 3SHTVEX8
Don't forget to mention "Kouta sent you"

@Southern cross labs rep @Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Demon_throne @Kopite67 @aquadux @Rudeus @Menzy

 

[theJimJim]

Great update mate! Keep on growing.

 

[Kopite67]

Weekly Check In - Sponsored by @Southern Cross Labs @Southern cross labs rep – Week #9
(14/02/2026 – 18/04/2026)
Body Measurements (all measurements are fasted and relaxed)

• Weight: 90.4kgs/92.6kgs +2.6kg (from last week)
• Waist: 86.5cm/81.5cm +0.5cm (from last week)
• Chest: 108.5cm/112cm -0.5cm (from last week)
• Right Bicep: 38cm/39cm +1cm (from last week)
• Left Bicep: 38.5cm/39.5cm -0cm (from last week)
• Right Thigh: 61cm/61cm -0cm (from last week)
• Left Thigh: 62.5/62cm -0cm (from last week)

Weekly Steps
Goal – 10,000 steps

• Saturday – n/a
• Sunday – n/a
• Monday – 12,437
• Tuesday – 5,662
• Wednesday – 9,647
• Thursday – 14,423
• Friday – 12,654

Nutrition

• Protein: 228g
• Carbs: 419g
• Fats: 59g
• Total Calories: 3182
• Water Intake: 4L

Supplements/PEDS

• Southern Cross Labs - Test e: 750mg/week (Monday, Wednesday and Friday)
• Southern Cross Labs - EQ: 600mg/week (Monday, Wednesday and Firday)
• Southern Cross Labs - NPP: 300mg/week (Monday, Wednesday and Friday)
• Sourced elsewhere - GHK-Cu 2.5mg/daily
• Sourced elsewhere - Hgh 4iu Nightly (Before bed)

Feedback:
Can really feel the extra calories and juice in the gym, lifts are much much easier and smoother, energy when I train feels through the roof and the pumps are exactly how I like them! Skin Tearing!!

Training
Program: Upper, Lower, Rest, Upper, Lower, Accessories, Rest)
Work outs posted during the week, progressing through RPE 7-10

Weekly Feedback
The week felt really good, enough food to make me feel content but definitely feel like I could fit more in so that's good moving forward! Training felt amazing, almost like I didn't want to leave. Hopefully the altered/ligher days have done wonders to help my back get right moving into the next block of training!


For all your PED and Peptide needs contact
@Southern Cross Labs
Threema ID 3SHTVEX8
Don't forget to mention "Kouta sent you"

@Southern cross labs rep @Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Demon_throne @Kopite67 @aquadux @Rudeus @Menzy

Great update brother. Very consistent across the board. Measurements, steps, the increase in calories and juice will start to kick in big time next week.

 

[Southern Cross Labs]

Weekly Check In - Sponsored by @Southern Cross Labs @Southern cross labs rep – Week #9
(14/02/2026 – 18/04/2026)
Body Measurements (all measurements are fasted and relaxed)

• Weight: 90.4kgs/92.6kgs +2.6kg (from last week)
• Waist: 86.5cm/81.5cm +0.5cm (from last week)
• Chest: 108.5cm/112cm -0.5cm (from last week)
• Right Bicep: 38cm/39cm +1cm (from last week)
• Left Bicep: 38.5cm/39.5cm -0cm (from last week)
• Right Thigh: 61cm/61cm -0cm (from last week)
• Left Thigh: 62.5/62cm -0cm (from last week)

Weekly Steps
Goal – 10,000 steps

• Saturday – n/a
• Sunday – n/a
• Monday – 12,437
• Tuesday – 5,662
• Wednesday – 9,647
• Thursday – 14,423
• Friday – 12,654

Nutrition

• Protein: 228g
• Carbs: 419g
• Fats: 59g
• Total Calories: 3182
• Water Intake: 4L

Supplements/PEDS

• Southern Cross Labs - Test e: 750mg/week (Monday, Wednesday and Friday)
• Southern Cross Labs - EQ: 600mg/week (Monday, Wednesday and Firday)
• Southern Cross Labs - NPP: 300mg/week (Monday, Wednesday and Friday)
• Sourced elsewhere - GHK-Cu 2.5mg/daily
• Sourced elsewhere - Hgh 4iu Nightly (Before bed)

Feedback:
Can really feel the extra calories and juice in the gym, lifts are much much easier and smoother, energy when I train feels through the roof and the pumps are exactly how I like them! Skin Tearing!!

Training
Program: Upper, Lower, Rest, Upper, Lower, Accessories, Rest)
Work outs posted during the week, progressing through RPE 7-10

Weekly Feedback
The week felt really good, enough food to make me feel content but definitely feel like I could fit more in so that's good moving forward! Training felt amazing, almost like I didn't want to leave. Hopefully the altered/ligher days have done wonders to help my back get right moving into the next block of training!


For all your PED and Peptide needs contact
@Southern Cross Labs
Threema ID 3SHTVEX8
Don't forget to mention "Kouta sent you"

@Southern cross labs rep @Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Demon_throne @Kopite67 @aquadux @Rudeus @Menzy

Zaddy

 

[LevButlerov]

Weekly Check In - Sponsored by @Southern Cross Labs @Southern cross labs rep – Week #9
(14/02/2026 – 18/04/2026)
Body Measurements (all measurements are fasted and relaxed)

• Weight: 90.4kgs/92.6kgs +2.6kg (from last week)
• Waist: 86.5cm/81.5cm +0.5cm (from last week)
• Chest: 108.5cm/112cm -0.5cm (from last week)
• Right Bicep: 38cm/39cm +1cm (from last week)
• Left Bicep: 38.5cm/39.5cm -0cm (from last week)
• Right Thigh: 61cm/61cm -0cm (from last week)
• Left Thigh: 62.5/62cm -0cm (from last week)

Weekly Steps
Goal – 10,000 steps

• Saturday – n/a
• Sunday – n/a
• Monday – 12,437
• Tuesday – 5,662
• Wednesday – 9,647
• Thursday – 14,423
• Friday – 12,654

Nutrition

• Protein: 228g
• Carbs: 419g
• Fats: 59g
• Total Calories: 3182
• Water Intake: 4L

Supplements/PEDS

• Southern Cross Labs - Test e: 750mg/week (Monday, Wednesday and Friday)
• Southern Cross Labs - EQ: 600mg/week (Monday, Wednesday and Firday)
• Southern Cross Labs - NPP: 300mg/week (Monday, Wednesday and Friday)
• Sourced elsewhere - GHK-Cu 2.5mg/daily
• Sourced elsewhere - Hgh 4iu Nightly (Before bed)

Feedback:
Can really feel the extra calories and juice in the gym, lifts are much much easier and smoother, energy when I train feels through the roof and the pumps are exactly how I like them! Skin Tearing!!

Training
Program: Upper, Lower, Rest, Upper, Lower, Accessories, Rest)
Work outs posted during the week, progressing through RPE 7-10

Weekly Feedback
The week felt really good, enough food to make me feel content but definitely feel like I could fit more in so that's good moving forward! Training felt amazing, almost like I didn't want to leave. Hopefully the altered/ligher days have done wonders to help my back get right moving into the next block of training!


For all your PED and Peptide needs contact
@Southern Cross Labs
Threema ID 3SHTVEX8
Don't forget to mention "Kouta sent you"

@Southern cross labs rep @Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Demon_throne @Kopite67 @aquadux @Rudeus @Menzy

good steps but sat sun no steps?
you feeling the higher carbs right? @Kouta

 

[bss]

Weekly Check In - Sponsored by @Southern Cross Labs @Southern cross labs rep – Week #9
(14/02/2026 – 18/04/2026)
Body Measurements (all measurements are fasted and relaxed)

• Weight: 90.4kgs/92.6kgs +2.6kg (from last week)
• Waist: 86.5cm/81.5cm +0.5cm (from last week)
• Chest: 108.5cm/112cm -0.5cm (from last week)
• Right Bicep: 38cm/39cm +1cm (from last week)
• Left Bicep: 38.5cm/39.5cm -0cm (from last week)
• Right Thigh: 61cm/61cm -0cm (from last week)
• Left Thigh: 62.5/62cm -0cm (from last week)

Weekly Steps
Goal – 10,000 steps

• Saturday – n/a
• Sunday – n/a
• Monday – 12,437
• Tuesday – 5,662
• Wednesday – 9,647
• Thursday – 14,423
• Friday – 12,654

Nutrition

• Protein: 228g
• Carbs: 419g
• Fats: 59g
• Total Calories: 3182
• Water Intake: 4L

Supplements/PEDS

• Southern Cross Labs - Test e: 750mg/week (Monday, Wednesday and Friday)
• Southern Cross Labs - EQ: 600mg/week (Monday, Wednesday and Firday)
• Southern Cross Labs - NPP: 300mg/week (Monday, Wednesday and Friday)
• Sourced elsewhere - GHK-Cu 2.5mg/daily
• Sourced elsewhere - Hgh 4iu Nightly (Before bed)

Feedback:
Can really feel the extra calories and juice in the gym, lifts are much much easier and smoother, energy when I train feels through the roof and the pumps are exactly how I like them! Skin Tearing!!

Training
Program: Upper, Lower, Rest, Upper, Lower, Accessories, Rest)
Work outs posted during the week, progressing through RPE 7-10

Weekly Feedback
The week felt really good, enough food to make me feel content but definitely feel like I could fit more in so that's good moving forward! Training felt amazing, almost like I didn't want to leave. Hopefully the altered/ligher days have done wonders to help my back get right moving into the next block of training!


For all your PED and Peptide needs contact
@Southern Cross Labs
Threema ID 3SHTVEX8
Don't forget to mention "Kouta sent you"

@Southern cross labs rep @Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Demon_throne @Kopite67 @aquadux @Rudeus @Menzy

Tidy week brother, 92.6 with waist only ticking 0.5cm up after the carb bump tells me that's mostly glycogen + water filling in Solid 5cm waist drop from the start sitting alongside chest +3.5cm and biceps +1cm shows the recomp working in your favour.

 

[Kouta]

Daily Update - 22/04/2026 brought to you by @Southern Cross Labs @Southern cross labs rep

Current Plan
Phase - Growth (Week 5)
Goal Steps - 10k
Calories - 3,182

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 2.5mg/daily (before bed)
HGH 5iu/daily (before bed)

Apologies for being MIA for a few days, life got a little crazy again with responsibilites but we're still training, eating and growing!

Didn't feel the need to adjust my calories this week, but will reassess on the weekend and will probably bump them up depending on how i'm feeling and how the check in goes! New training block started this week, with chest and back making an appearance today. Weights a moving waaay too easy and need to check myself a few times so I'm not trying to over do it coming off a 10rpe week and ease back up again!

Training - Chest and Back RPE 7
1-2 warm up sets before exercises, 90 seconds rest between each set. 3010 tempo for each exercise.

Exercise	Sets and Reps	Actual
Incline Bench Press (Smith Machine)	4 x 10,8,6,6	70kg x 10 80kg x 8 80kg x 6 80kg x 6
Lat Pulldown (Wide Mag Grip)	4 x 10,8,6,6	59kg x 10 66kg x 8 72kg x 6 72kg x 6
Dumbbell Bench Press	4 x 10,8,6,6	30kg x 10 35kg x 8 40kg x 6 40kg x 6
Dumbbell Row	4 x 10,8,6,6	25kg x 10 30kg x 8 32.5kg x 6 32.5kg x 6
Decline Barbell Bench Press	4 x 10,8,6,6	40kg x 10 60kg x 8 60kg x 6 60kg x 6
Chest Supported Incline Dumbbell Row	4 x 10,8,6,6	15kg x 10 20kg x 8 22.5kg x 6 22.5kg x 6

Time - 49min
Total Volume - 8,956
Total Sets - 26

To look like the best half sucked mango in Australia get in contact with @Southern Cross Labs Threema ID 3SHTVEX8
Mention "Kouta" in your purchase to recieve a free large Zinger Tower Stacker meal

@Southern cross labs rep @Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Demon_throne @Kopite67 @aquadux @Rudeus @Menzy

 

[Kopite67]

Daily Update - 22/04/2026 brought to you by @Southern Cross Labs @Southern cross labs rep

Current Plan
Phase - Growth (Week 5)
Goal Steps - 10k
Calories - 3,182

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 2.5mg/daily (before bed)
HGH 5iu/daily (before bed)

Apologies for being MIA for a few days, life got a little crazy again with responsibilites but we're still training, eating and growing!

Didn't feel the need to adjust my calories this week, but will reassess on the weekend and will probably bump them up depending on how i'm feeling and how the check in goes! New training block started this week, with chest and back making an appearance today. Weights a moving waaay too easy and need to check myself a few times so I'm not trying to over do it coming off a 10rpe week and ease back up again!

Training - Chest and Back RPE 7
1-2 warm up sets before exercises, 90 seconds rest between each set. 3010 tempo for each exercise.

Exercise	Sets and Reps	Actual
Incline Bench Press (Smith Machine)	4 x 10,8,6,6	70kg x 10 80kg x 8 80kg x 6 80kg x 6
Lat Pulldown (Wide Mag Grip)	4 x 10,8,6,6	59kg x 10 66kg x 8 72kg x 6 72kg x 6
Dumbbell Bench Press	4 x 10,8,6,6	30kg x 10 35kg x 8 40kg x 6 40kg x 6
Dumbbell Row	4 x 10,8,6,6	25kg x 10 30kg x 8 32.5kg x 6 32.5kg x 6
Decline Barbell Bench Press	4 x 10,8,6,6	40kg x 10 60kg x 8 60kg x 6 60kg x 6
Chest Supported Incline Dumbbell Row	4 x 10,8,6,6	15kg x 10 20kg x 8 22.5kg x 6 22.5kg x 6

Time - 49min
Total Volume - 8,956
Total Sets - 26

To look like the best half sucked mango in Australia get in contact with @Southern Cross Labs Threema ID 3SHTVEX8
Mention "Kouta" in your purchase to recieve a free large Zinger Tower Stacker meal

@Southern cross labs rep @Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Demon_throne @Kopite67 @aquadux @Rudeus @Menzy

Great session brother. Love the range and variety of presses. Good to see you back logging legend

 

[Kouta]

Great session brother. Love the range and variety of presses. Good to see you back logging legend

It’s good to be back! Life feels weird when I’m not ending the day with an evo log! Haha

 

[theJimJim]

Daily Update - 22/04/2026 brought to you by @Southern Cross Labs @Southern cross labs rep

Current Plan
Phase - Growth (Week 5)
Goal Steps - 10k
Calories - 3,182

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 2.5mg/daily (before bed)
HGH 5iu/daily (before bed)

Apologies for being MIA for a few days, life got a little crazy again with responsibilites but we're still training, eating and growing!

Didn't feel the need to adjust my calories this week, but will reassess on the weekend and will probably bump them up depending on how i'm feeling and how the check in goes! New training block started this week, with chest and back making an appearance today. Weights a moving waaay too easy and need to check myself a few times so I'm not trying to over do it coming off a 10rpe week and ease back up again!

Training - Chest and Back RPE 7
1-2 warm up sets before exercises, 90 seconds rest between each set. 3010 tempo for each exercise.

Exercise	Sets and Reps	Actual
Incline Bench Press (Smith Machine)	4 x 10,8,6,6	70kg x 10 80kg x 8 80kg x 6 80kg x 6
Lat Pulldown (Wide Mag Grip)	4 x 10,8,6,6	59kg x 10 66kg x 8 72kg x 6 72kg x 6
Dumbbell Bench Press	4 x 10,8,6,6	30kg x 10 35kg x 8 40kg x 6 40kg x 6
Dumbbell Row	4 x 10,8,6,6	25kg x 10 30kg x 8 32.5kg x 6 32.5kg x 6
Decline Barbell Bench Press	4 x 10,8,6,6	40kg x 10 60kg x 8 60kg x 6 60kg x 6
Chest Supported Incline Dumbbell Row	4 x 10,8,6,6	15kg x 10 20kg x 8 22.5kg x 6 22.5kg x 6

Time - 49min
Total Volume - 8,956
Total Sets - 26

To look like the best half sucked mango in Australia get in contact with @Southern Cross Labs Threema ID 3SHTVEX8
Mention "Kouta" in your purchase to recieve a free large Zinger Tower Stacker meal

@Southern cross labs rep @Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Demon_throne @Kopite67 @aquadux @Rudeus @Menzy

Nice short and sharp push pull work out man. Life gets busy but you still are getting the work in.

 

[LevButlerov]

Daily Update - 22/04/2026 brought to you by @Southern Cross Labs @Southern cross labs rep

Current Plan
Phase - Growth (Week 5)
Goal Steps - 10k
Calories - 3,182

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 2.5mg/daily (before bed)
HGH 5iu/daily (before bed)

Apologies for being MIA for a few days, life got a little crazy again with responsibilites but we're still training, eating and growing!

Didn't feel the need to adjust my calories this week, but will reassess on the weekend and will probably bump them up depending on how i'm feeling and how the check in goes! New training block started this week, with chest and back making an appearance today. Weights a moving waaay too easy and need to check myself a few times so I'm not trying to over do it coming off a 10rpe week and ease back up again!

Training - Chest and Back RPE 7
1-2 warm up sets before exercises, 90 seconds rest between each set. 3010 tempo for each exercise.

Exercise	Sets and Reps	Actual
Incline Bench Press (Smith Machine)	4 x 10,8,6,6	70kg x 10 80kg x 8 80kg x 6 80kg x 6
Lat Pulldown (Wide Mag Grip)	4 x 10,8,6,6	59kg x 10 66kg x 8 72kg x 6 72kg x 6
Dumbbell Bench Press	4 x 10,8,6,6	30kg x 10 35kg x 8 40kg x 6 40kg x 6
Dumbbell Row	4 x 10,8,6,6	25kg x 10 30kg x 8 32.5kg x 6 32.5kg x 6
Decline Barbell Bench Press	4 x 10,8,6,6	40kg x 10 60kg x 8 60kg x 6 60kg x 6
Chest Supported Incline Dumbbell Row	4 x 10,8,6,6	15kg x 10 20kg x 8 22.5kg x 6 22.5kg x 6

Time - 49min
Total Volume - 8,956
Total Sets - 26

To look like the best half sucked mango in Australia get in contact with @Southern Cross Labs Threema ID 3SHTVEX8
Mention "Kouta" in your purchase to recieve a free large Zinger Tower Stacker meal

@Southern cross labs rep @Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Demon_throne @Kopite67 @aquadux @Rudeus @Menzy

good incline bench 80s is strong and good to see you back in the EVO family!

 

[bss]

It’s good to be back! Life feels weird when I’m not ending the day with an evo log! Haha

Good to see you back in the end-of-day log rhythm brother

 

[Kouta]

Daily Update - 24/04/2026 brought to you by @Southern Cross Labs @Southern cross labs rep

Current Plan
Phase - Growth (Week 5)
Goal Steps - 10k
Calories - 3,182

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 2.5mg/daily (before bed)
HGH 5iu/daily (before bed)

Another couple of days being MIA sorry again! But the training has still been getting done, and hopefully I can get back on here and be more consistent again as I do enjoy my little log keeping me accountable and the positive comments keeping me motivated to push harder and harder!

Noticed theres still a little bit of a niggle in the shoulder when doing the overhead presses but some massage gun and light stretching should help me get past that, the old man back seems to be really recovering nicely and only get really slight pain in certain movements so by the time I hit my rpe 9-10 I'll be able to push hard!

Have had to hold myself back on how heavy Ive been lifting as it's all feeling waaay too easy with the test and npp peaking right now and don't want to be tearing up my shit just yet! Even the slight look from someone is annoying me at the moment, so that's another thing I need to address and get used to those feelings again! The joys of juicing!

Training - Workout D RPE 7
1-2 warm up sets before exercises, 90 seconds rest between each set. 3010 tempo for each exercise.

Exercise	Sets and Reps	Actual
Barbell Bench Press	4 x 10,8,6,6	60kg x 10 80kg x 8 90kg x 6 90kg x 6
Incline Cable Flys	4 x 10,8,6,6	23kg x 10 27kg x 8 32kg x 6 32kg x 6
Barbell Shoulder Press	4 x 10,8,6,6	40kg x 10 40kg x 8 50kg x 6 50kg x 6
Dumbbell Lateral Raise	4 x 10,8,6,6	7.5kg x 10 7.5kg x 10 10kg x 6 10kg x 6
EZ Bar Bicep Curls	4 x 10,8,6,6	20kg x 10 20kg x 8 25kg x 6 25kg x 6
Dumbell Hammer Curl	4 x 10,8,6,6	12.5kg x 10 15kg x 8 17.5kg x 6 17.5kg x 6
Tricep Pushdown	4 x 10,8,6,6	41kg x 10 50kg x 8 54kg x 6 54kg x 6
Barbell Skullcrushers	4 x 10,8,6,6	25kg x 10 30kg x 8 30kg x 6 35kg x 6

Time - 1h 28min
Total Volume - 8,813
Sets - 36

ALL of my oils and peptides are sponsored by the one and only @Southern Cross Labs Threema ID 3SHTVEX8
Mention "Kouta" when buying and I'll send you a photo of my best cheek spread

@Southern cross labs rep @Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Demon_throne @Kopite67 @aquadux @Rudeus @Menzy

 

[Kopite67]

Daily Update - 24/04/2026 brought to you by @Southern Cross Labs @Southern cross labs rep

Current Plan
Phase - Growth (Week 5)
Goal Steps - 10k
Calories - 3,182

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 2.5mg/daily (before bed)
HGH 5iu/daily (before bed)

Another couple of days being MIA sorry again! But the training has still been getting done, and hopefully I can get back on here and be more consistent again as I do enjoy my little log keeping me accountable and the positive comments keeping me motivated to push harder and harder!

Noticed theres still a little bit of a niggle in the shoulder when doing the overhead presses but some massage gun and light stretching should help me get past that, the old man back seems to be really recovering nicely and only get really slight pain in certain movements so by the time I hit my rpe 9-10 I'll be able to push hard!

Have had to hold myself back on how heavy Ive been lifting as it's all feeling waaay too easy with the test and npp peaking right now and don't want to be tearing up my shit just yet! Even the slight look from someone is annoying me at the moment, so that's another thing I need to address and get used to those feelings again! The joys of juicing!

Training - Workout D RPE 7
1-2 warm up sets before exercises, 90 seconds rest between each set. 3010 tempo for each exercise.

Exercise	Sets and Reps	Actual
Barbell Bench Press	4 x 10,8,6,6	60kg x 10 80kg x 8 90kg x 6 90kg x 6
Incline Cable Flys	4 x 10,8,6,6	23kg x 10 27kg x 8 32kg x 6 32kg x 6
Barbell Shoulder Press	4 x 10,8,6,6	40kg x 10 40kg x 8 50kg x 6 50kg x 6
Dumbbell Lateral Raise	4 x 10,8,6,6	7.5kg x 10 7.5kg x 10 10kg x 6 10kg x 6
EZ Bar Bicep Curls	4 x 10,8,6,6	20kg x 10 20kg x 8 25kg x 6 25kg x 6
Dumbell Hammer Curl	4 x 10,8,6,6	12.5kg x 10 15kg x 8 17.5kg x 6 17.5kg x 6
Tricep Pushdown	4 x 10,8,6,6	41kg x 10 50kg x 8 54kg x 6 54kg x 6
Barbell Skullcrushers	4 x 10,8,6,6	25kg x 10 30kg x 8 30kg x 6 35kg x 6

Time - 1h 28min
Total Volume - 8,813
Sets - 36

ALL of my oils and peptides are sponsored by the one and only @Southern Cross Labs Threema ID 3SHTVEX8
Mention "Kouta" when buying and I'll send you a photo of my best cheek spread

@Southern cross labs rep @Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Demon_throne @Kopite67 @aquadux @Rudeus @Menzy

Nice update brother. Good to see that some of your more fragile areas are starting to heal. Don't push too hard all at once brother, remember it's a marathon not a sprint.

 

[Kouta]

Nice update brother. Good to see that some of your more fragile areas are starting to heal. Don't push too hard all at once brother, remember it's a marathon not a sprint.

Thanks bro, I really do appreciate your ongoing support. It means a lot!

 

[theJimJim]

Your are still killing it my dude! Good workout considering the niggles

 

[Southern Cross Labs]

Daily Update - 24/04/2026 brought to you by @Southern Cross Labs @Southern cross labs rep

Current Plan
Phase - Growth (Week 5)
Goal Steps - 10k
Calories - 3,182

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 2.5mg/daily (before bed)
HGH 5iu/daily (before bed)

Another couple of days being MIA sorry again! But the training has still been getting done, and hopefully I can get back on here and be more consistent again as I do enjoy my little log keeping me accountable and the positive comments keeping me motivated to push harder and harder!

Noticed theres still a little bit of a niggle in the shoulder when doing the overhead presses but some massage gun and light stretching should help me get past that, the old man back seems to be really recovering nicely and only get really slight pain in certain movements so by the time I hit my rpe 9-10 I'll be able to push hard!

Have had to hold myself back on how heavy Ive been lifting as it's all feeling waaay too easy with the test and npp peaking right now and don't want to be tearing up my shit just yet! Even the slight look from someone is annoying me at the moment, so that's another thing I need to address and get used to those feelings again! The joys of juicing!

Training - Workout D RPE 7
1-2 warm up sets before exercises, 90 seconds rest between each set. 3010 tempo for each exercise.

Exercise	Sets and Reps	Actual
Barbell Bench Press	4 x 10,8,6,6	60kg x 10 80kg x 8 90kg x 6 90kg x 6
Incline Cable Flys	4 x 10,8,6,6	23kg x 10 27kg x 8 32kg x 6 32kg x 6
Barbell Shoulder Press	4 x 10,8,6,6	40kg x 10 40kg x 8 50kg x 6 50kg x 6
Dumbbell Lateral Raise	4 x 10,8,6,6	7.5kg x 10 7.5kg x 10 10kg x 6 10kg x 6
EZ Bar Bicep Curls	4 x 10,8,6,6	20kg x 10 20kg x 8 25kg x 6 25kg x 6
Dumbell Hammer Curl	4 x 10,8,6,6	12.5kg x 10 15kg x 8 17.5kg x 6 17.5kg x 6
Tricep Pushdown	4 x 10,8,6,6	41kg x 10 50kg x 8 54kg x 6 54kg x 6
Barbell Skullcrushers	4 x 10,8,6,6	25kg x 10 30kg x 8 30kg x 6 35kg x 6

Time - 1h 28min
Total Volume - 8,813
Sets - 36

ALL of my oils and peptides are sponsored by the one and only @Southern Cross Labs Threema ID 3SHTVEX8
Mention "Kouta" when buying and I'll send you a photo of my best cheek spread

@Southern cross labs rep @Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Demon_throne @Kopite67 @aquadux @Rudeus @Menzy

Aye if you need some bpc an tb let me know bro

Don't forget to tag BSS and not menzy

 

[Kouta]

Your are still killing it my dude! Good workout considering the niggles

I swear once you hit 30 you can just roll out of bed the wrong way and bam something hurts for a week haha they need to make a benjamin button peptide already

 

[Kouta]

Aye if you need some bpc an tb let me know bro

Don't forget to tag BSS and not menzy

Might have to take you up on that offer, I suppose there will always be little niggles here and there once you start pushing heavier weights!

 

[Kouta]

Weekly Check In - Sponsored by @Southern Cross Labs @Southern cross labs rep – Week #10 (total)
(14/02/2026 – 25/04/2026)
Body Measurements (all measurements are fasted and relaxed)

• Weight: 90.4kgs/92.8kgs +0.2kg (from last week)
• Waist: 86.5cm/81.5cm 0cm (from last week)
• Chest: 108.5cm/112cm 0cm (from last week)
• Right Bicep: 38cm/39cm 0cm (from last week)
• Left Bicep: 38.5cm/39.5cm 0cm (from last week)
• Right Thigh: 61cm/61cm 0cm (from last week)
• Left Thigh: 62.5/62.5cm +0.5cm (from last week)

Weekly Steps
Goal – 10,000 steps

• Saturday – 5,349
• Sunday – 11,922
• Monday – 11,601
• Tuesday – 11,569
• Wednesday – 9,950
• Thursday – 10,927
• Friday – 13,355

Average steps - 10,668

Nutrition

• Protein: 228g
• Carbs: 419g
• Fats: 59g
• Total Calories: 3182
• Water Intake: 4L

Supplements/PEDS

• Southern Cross Labs - Test e: 750mg/week (Monday, Wednesday and Friday)
• Southern Cross Labs - EQ: 600mg/week (Monday, Wednesday and Firday)
• Southern Cross Labs - NPP: 300mg/week (Monday, Wednesday and Friday)
• Sourced elsewhere - GHK-Cu 2.5mg/daily
• Sourced elsewhere - Hgh 5iu Nightly (Before bed)

Training
Program: Lower, Upper, Rest, Lower, Upper, Lower, Rest)
Work outs posted during the week, progressing through RPE 7-10

Feedback:
Regardless of check in numbers, I actually feel like I've noticed a lot of progress throughout the week with lifts, and how i'm feeling! So i'm not to concerned the numbers didn't change a whole lot.


For all your PED and Peptide needs contact
@Southern Cross Labs
Threema ID 3SHTVEX8
Don't forget to mention "Kouta sent you"

@Southern cross labs rep @Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Demon_throne @Kopite67 @aquadux @Rudeus @bss

 

[Kopite67]

Weekly Check In - Sponsored by @Southern Cross Labs @Southern cross labs rep – Week #10 (total)
(14/02/2026 – 25/04/2026)
Body Measurements (all measurements are fasted and relaxed)

• Weight: 90.4kgs/92.8kgs +0.2kg (from last week)
• Waist: 86.5cm/81.5cm 0cm (from last week)
• Chest: 108.5cm/112cm 0cm (from last week)
• Right Bicep: 38cm/39cm 0cm (from last week)
• Left Bicep: 38.5cm/39.5cm 0cm (from last week)
• Right Thigh: 61cm/61cm 0cm (from last week)
• Left Thigh: 62.5/62.5cm +0.5cm (from last week)

Weekly Steps
Goal – 10,000 steps

• Saturday – 5,349
• Sunday – 11,922
• Monday – 11,601
• Tuesday – 11,569
• Wednesday – 9,950
• Thursday – 10,927
• Friday – 13,355

Average steps - 10,668

Nutrition

• Protein: 228g
• Carbs: 419g
• Fats: 59g
• Total Calories: 3182
• Water Intake: 4L

Supplements/PEDS

• Southern Cross Labs - Test e: 750mg/week (Monday, Wednesday and Friday)
• Southern Cross Labs - EQ: 600mg/week (Monday, Wednesday and Firday)
• Southern Cross Labs - NPP: 300mg/week (Monday, Wednesday and Friday)
• Sourced elsewhere - GHK-Cu 2.5mg/daily
• Sourced elsewhere - Hgh 5iu Nightly (Before bed)

Training
Program: Lower, Upper, Rest, Lower, Upper, Lower, Rest)
Work outs posted during the week, progressing through RPE 7-10

Feedback:
Regardless of check in numbers, I actually feel like I've noticed a lot of progress throughout the week with lifts, and how i'm feeling! So i'm not to concerned the numbers didn't change a whole lot.


For all your PED and Peptide needs contact
@Southern Cross Labs
Threema ID 3SHTVEX8
Don't forget to mention "Kouta sent you"

@Southern cross labs rep @Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Demon_throne @Kopite67 @aquadux @Rudeus @bss

Nice update brother. We are our own worst critics so if you are seeing positive things that is a huge win

 

[jenkemj]

Weekly Check In - Sponsored by @Southern Cross Labs @Southern cross labs rep – Week #10 (total)
(14/02/2026 – 25/04/2026)
Body Measurements (all measurements are fasted and relaxed)

• Weight: 90.4kgs/92.8kgs +0.2kg (from last week)
• Waist: 86.5cm/81.5cm 0cm (from last week)
• Chest: 108.5cm/112cm 0cm (from last week)
• Right Bicep: 38cm/39cm 0cm (from last week)
• Left Bicep: 38.5cm/39.5cm 0cm (from last week)
• Right Thigh: 61cm/61cm 0cm (from last week)
• Left Thigh: 62.5/62.5cm +0.5cm (from last week)

Weekly Steps
Goal – 10,000 steps

• Saturday – 5,349
• Sunday – 11,922
• Monday – 11,601
• Tuesday – 11,569
• Wednesday – 9,950
• Thursday – 10,927
• Friday – 13,355

Average steps - 10,668

Nutrition

• Protein: 228g
• Carbs: 419g
• Fats: 59g
• Total Calories: 3182
• Water Intake: 4L

Supplements/PEDS

• Southern Cross Labs - Test e: 750mg/week (Monday, Wednesday and Friday)
• Southern Cross Labs - EQ: 600mg/week (Monday, Wednesday and Firday)
• Southern Cross Labs - NPP: 300mg/week (Monday, Wednesday and Friday)
• Sourced elsewhere - GHK-Cu 2.5mg/daily
• Sourced elsewhere - Hgh 5iu Nightly (Before bed)

Training
Program: Lower, Upper, Rest, Lower, Upper, Lower, Rest)
Work outs posted during the week, progressing through RPE 7-10

Feedback:
Regardless of check in numbers, I actually feel like I've noticed a lot of progress throughout the week with lifts, and how i'm feeling! So i'm not to concerned the numbers didn't change a whole lot.


For all your PED and Peptide needs contact
@Southern Cross Labs
Threema ID 3SHTVEX8
Don't forget to mention "Kouta sent you"

@Southern cross labs rep @Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Demon_throne @Kopite67 @aquadux @Rudeus @bss

How are you feeling with PED balance? Great work on the diet aswell

 

[Kouta]

Nice update brother. We are our own worst critics so if you are seeing positive things that is a huge win

You aren’t wrong bro, the amount of times I’ve come home and been unhappy with gym and the misses growls at me cause she can see all the changes! Hahah

 

[Kouta]

How are you feeling with PED balance? Great work on the diet aswell

Atm I’m feeling amazing with it, obviously the eq hasn’t peaked but everything else feels great. I think gh is making everything run so smoothly! We’re gunna up those cals for the next week so get ready for fat Kouta hahaha

 

[Allupfromhere]

Weekly Check In - Sponsored by @Southern Cross Labs @Southern cross labs rep – Week #10 (total)
(14/02/2026 – 25/04/2026)
Body Measurements (all measurements are fasted and relaxed)

• Weight: 90.4kgs/92.8kgs +0.2kg (from last week)
• Waist: 86.5cm/81.5cm 0cm (from last week)
• Chest: 108.5cm/112cm 0cm (from last week)
• Right Bicep: 38cm/39cm 0cm (from last week)
• Left Bicep: 38.5cm/39.5cm 0cm (from last week)
• Right Thigh: 61cm/61cm 0cm (from last week)
• Left Thigh: 62.5/62.5cm +0.5cm (from last week)

Weekly Steps
Goal – 10,000 steps

• Saturday – 5,349
• Sunday – 11,922
• Monday – 11,601
• Tuesday – 11,569
• Wednesday – 9,950
• Thursday – 10,927
• Friday – 13,355

Average steps - 10,668

Nutrition

• Protein: 228g
• Carbs: 419g
• Fats: 59g
• Total Calories: 3182
• Water Intake: 4L

Supplements/PEDS

• Southern Cross Labs - Test e: 750mg/week (Monday, Wednesday and Friday)
• Southern Cross Labs - EQ: 600mg/week (Monday, Wednesday and Firday)
• Southern Cross Labs - NPP: 300mg/week (Monday, Wednesday and Friday)
• Sourced elsewhere - GHK-Cu 2.5mg/daily
• Sourced elsewhere - Hgh 5iu Nightly (Before bed)

Training
Program: Lower, Upper, Rest, Lower, Upper, Lower, Rest)
Work outs posted during the week, progressing through RPE 7-10

Feedback:
Regardless of check in numbers, I actually feel like I've noticed a lot of progress throughout the week with lifts, and how i'm feeling! So i'm not to concerned the numbers didn't change a whole lot.


For all your PED and Peptide needs contact
@Southern Cross Labs
Threema ID 3SHTVEX8
Don't forget to mention "Kouta sent you"

@Southern cross labs rep @Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Demon_throne @Kopite67 @aquadux @Rudeus @bss

Killer update brother! And love the compound choices.. exactly what ill be running myself.

Growing in all the right places and coming in on the waistline. Exactly what ya want big rig

Keep smashing it bruz well done

 

[jenkemj]

Atm I’m feeling amazing with it, obviously the eq hasn’t peaked but everything else feels great. I think gh is making everything run so smoothly! We’re gunna up those cals for the next week so get ready for fat Kouta hahaha

As long as there’s an update with an undie pic I’m good with that haha

 

[Kouta]

Killer update brother! And love the compound choices.. exactly what ill be running myself.

Growing in all the right places and coming in on the waistline. Exactly what ya want big rig

Keep smashing it bruz well done

When are you starting yours? And at what dosages? Keen to follow yours along too! Fuck yeah!
Thanks brother means a lot

 

[Kouta]

As long as there’s an update with an undie pic I’m good with that haha

I don’t think there will be a wedding if I post another undie photo for the world to see! Hahahah

 

[LevButlerov]

Daily Update - 24/04/2026 brought to you by @Southern Cross Labs @Southern cross labs rep

Current Plan
Phase - Growth (Week 5)
Goal Steps - 10k
Calories - 3,182

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 2.5mg/daily (before bed)
HGH 5iu/daily (before bed)

Another couple of days being MIA sorry again! But the training has still been getting done, and hopefully I can get back on here and be more consistent again as I do enjoy my little log keeping me accountable and the positive comments keeping me motivated to push harder and harder!

Noticed theres still a little bit of a niggle in the shoulder when doing the overhead presses but some massage gun and light stretching should help me get past that, the old man back seems to be really recovering nicely and only get really slight pain in certain movements so by the time I hit my rpe 9-10 I'll be able to push hard!

Have had to hold myself back on how heavy Ive been lifting as it's all feeling waaay too easy with the test and npp peaking right now and don't want to be tearing up my shit just yet! Even the slight look from someone is annoying me at the moment, so that's another thing I need to address and get used to those feelings again! The joys of juicing!

Training - Workout D RPE 7
1-2 warm up sets before exercises, 90 seconds rest between each set. 3010 tempo for each exercise.

Exercise	Sets and Reps	Actual
Barbell Bench Press	4 x 10,8,6,6	60kg x 10 80kg x 8 90kg x 6 90kg x 6
Incline Cable Flys	4 x 10,8,6,6	23kg x 10 27kg x 8 32kg x 6 32kg x 6
Barbell Shoulder Press	4 x 10,8,6,6	40kg x 10 40kg x 8 50kg x 6 50kg x 6
Dumbbell Lateral Raise	4 x 10,8,6,6	7.5kg x 10 7.5kg x 10 10kg x 6 10kg x 6
EZ Bar Bicep Curls	4 x 10,8,6,6	20kg x 10 20kg x 8 25kg x 6 25kg x 6
Dumbell Hammer Curl	4 x 10,8,6,6	12.5kg x 10 15kg x 8 17.5kg x 6 17.5kg x 6
Tricep Pushdown	4 x 10,8,6,6	41kg x 10 50kg x 8 54kg x 6 54kg x 6
Barbell Skullcrushers	4 x 10,8,6,6	25kg x 10 30kg x 8 30kg x 6 35kg x 6

Time - 1h 28min
Total Volume - 8,813
Sets - 36

ALL of my oils and peptides are sponsored by the one and only @Southern Cross Labs Threema ID 3SHTVEX8
Mention "Kouta" when buying and I'll send you a photo of my best cheek spread

@Southern cross labs rep @Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Demon_throne @Kopite67 @aquadux @Rudeus @Menzy

good training really pushing it 90s on bench strong!

 

[Kouta]

good training really pushing it 90s on bench strong!

130kg is my pr, I reckon I’m gunna kill that this growth phase!
Plus I’ll be upping the carbs for next week, that’ll put a grin on your face my man!

 

[Allupfromhere]

When are you starting yours? And at what dosages? Keen to follow yours along too! Fuck yeah!
Thanks brother means a lot

If bloods are where they need to be on monday, then its game time..
Doses will titrate when needed my man, push food up a little get what we can and when food isnt providing the progress anymore, and providing sleep and all other metrics are where they should be, ill push up the anabolic load. Rinse and repeat. Will likely get up to a total mg of around 1000mg by the end of the year provided health stays in check. 600ish test, 200ish eq and 200ish npp

 

[Kouta]

If bloods are where they need to be on monday, then its game time..
Doses will titrate when needed my man, push food up a little get what we can and when food isnt providing the progress anymore, and providing sleep and all other metrics are where they should be, ill push up the anabolic load. Rinse and repeat. Will likely get up to a total mg of around 1000mg by the end of the year provided health stays in check. 600ish test, 200ish eq and 200ish npp

Keen to follow along on your journey bro, you're already in amazing shape so I can't imagine the progress you're going to make!
I know I'm pushing the limits with my doses, just wanted to test myself on a higher amounts with the key ingredient too it all being my food intake!

Good to see you're doing well with your coaching too bro! Well done!

 

[Allupfromhere]

Keen to follow along on your journey bro, you're already in amazing shape so I can't imagine the progress you're going to make!
I know I'm pushing the limits with my doses, just wanted to test myself on a higher amounts with the key ingredient too it all being my food intake!

Good to see you're doing well with your coaching too bro! Well done!

Ahh brother we all push the limits here and there, its a part of learning about our bodies responses. Ive pushed things many times lol, as long as we are aware that when we do things can have a negative effect and then we adjust.

Its only when people continue to push with any disregard to their health it is a problem.

Enjoy the journey brother

 

[Southern Cross Labs]

Might have to take you up on that offer, I suppose there will always be little niggles here and there once you start pushing heavier weights!

%100 and you're an old man now official unc status so its needed

 

[Kouta]

%100 and you're an old man now official unc status so its needed

We definitely have a love hate relationship

 

[Kouta]

Daily Update - 25/04/2026 brought to you by @Southern Cross Labs @Southern cross labs rep

Current Plan
Phase - Growth (Week 5)
Goal Steps - 10k
Calories - 3,182

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 2.5mg/daily (before bed)
HGH 5iu/daily (before bed)

Two posts in one day, I'm back and I'm on fire!

All leg sessions completed this week with very minimal pain in the back which is amazing. More of a higher rep range session today really getting the blood pumping. Nothing off the charts but we got through it and the legs felt pumped the fuck up, and very jelly like!

Training - Workout E - RPE 7
1-2 warm up sets before exercises, 90 seconds rest between each set. 3010 tempo for each exercise.

Exercise	Sets and Reps	Actual
Seated Hack Squat	3 x 12-15	40kg x 15 80kg x 12 80kg x 12
Dumbbell Lunge	3 x 12-15	30kg x 12 30kg x 12 30kg x 12
Leg Extension	3 x 12-15	59kg x 15 59kg x 15 64kg x 12
Romanian Deadlift (Smith Machine)	3 x 12-15	40kg x 12 40kg x 12 40kg x 12
Hip Thrust	3 x 12-15	40kg x 15 60kg x 15 60kg x 15

For all your PED and Peptide needs contact
@Southern Cross Labs
Threema ID 3SHTVEX8
Don't forget to mention "Kouta sent you"

@Southern cross labs rep @Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Demon_throne @Kopite67 @aquadux @Rudeus @bss

 

[Kopite67]

Daily Update - 25/04/2026 brought to you by @Southern Cross Labs @Southern cross labs rep

Current Plan
Phase - Growth (Week 5)
Goal Steps - 10k
Calories - 3,182

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 2.5mg/daily (before bed)
HGH 5iu/daily (before bed)

Two posts in one day, I'm back and I'm on fire!

All leg sessions completed this week with very minimal pain in the back which is amazing. More of a higher rep range session today really getting the blood pumping. Nothing off the charts but we got through it and the legs felt pumped the fuck up, and very jelly like!

Training - Workout E - RPE 7
1-2 warm up sets before exercises, 90 seconds rest between each set. 3010 tempo for each exercise.

Exercise	Sets and Reps	Actual
Seated Hack Squat	3 x 12-15	40kg x 15 80kg x 12 80kg x 12
Dumbbell Lunge	3 x 12-15	30kg x 12 30kg x 12 30kg x 12
Leg Extension	3 x 12-15	59kg x 15 59kg x 15 64kg x 12
Romanian Deadlift (Smith Machine)	3 x 12-15	40kg x 12 40kg x 12 40kg x 12
Hip Thrust	3 x 12-15	40kg x 15 60kg x 15 60kg x 15

For all your PED and Peptide needs contact
@Southern Cross Labs
Threema ID 3SHTVEX8
Don't forget to mention "Kouta sent you"

@Southern cross labs rep @Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Demon_throne @Kopite67 @aquadux @Rudeus @bss

On fire brother to say the least. Great update, love it

 

[LevButlerov]

Daily Update - 25/04/2026 brought to you by @Southern Cross Labs @Southern cross labs rep

Current Plan
Phase - Growth (Week 5)
Goal Steps - 10k
Calories - 3,182

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 2.5mg/daily (before bed)
HGH 5iu/daily (before bed)

Two posts in one day, I'm back and I'm on fire!

All leg sessions completed this week with very minimal pain in the back which is amazing. More of a higher rep range session today really getting the blood pumping. Nothing off the charts but we got through it and the legs felt pumped the fuck up, and very jelly like!

Training - Workout E - RPE 7
1-2 warm up sets before exercises, 90 seconds rest between each set. 3010 tempo for each exercise.

Exercise	Sets and Reps	Actual
Seated Hack Squat	3 x 12-15	40kg x 15 80kg x 12 80kg x 12
Dumbbell Lunge	3 x 12-15	30kg x 12 30kg x 12 30kg x 12
Leg Extension	3 x 12-15	59kg x 15 59kg x 15 64kg x 12
Romanian Deadlift (Smith Machine)	3 x 12-15	40kg x 12 40kg x 12 40kg x 12
Hip Thrust	3 x 12-15	40kg x 15 60kg x 15 60kg x 15

For all your PED and Peptide needs contact
@Southern Cross Labs
Threema ID 3SHTVEX8
Don't forget to mention "Kouta sent you"

@Southern cross labs rep @Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Demon_throne @Kopite67 @aquadux @Rudeus @bss

80s on hack well done strong number @Kouta

 

[Kouta]

On fire brother to say the least. Great update, love it

Hopefully have my shit sorted and will be in a bit more of a routine now, I need to start posted my cooking with kouta more too! Hahah

 

[Kouta]

80s on hack well done strong number @Kouta

Those linear seated hack squats make you feel like I mortal with lower weight haha

 

[LevButlerov]

Those linear seated hack squats make you feel like I mortal with lower weight haha

for sure

 

[bss]

Daily Update - 25/04/2026 brought to you by @Southern Cross Labs @Southern cross labs rep

Current Plan
Phase - Growth (Week 5)
Goal Steps - 10k
Calories - 3,182

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 2.5mg/daily (before bed)
HGH 5iu/daily (before bed)

Two posts in one day, I'm back and I'm on fire!

All leg sessions completed this week with very minimal pain in the back which is amazing. More of a higher rep range session today really getting the blood pumping. Nothing off the charts but we got through it and the legs felt pumped the fuck up, and very jelly like!

Training - Workout E - RPE 7
1-2 warm up sets before exercises, 90 seconds rest between each set. 3010 tempo for each exercise.

Exercise	Sets and Reps	Actual
Seated Hack Squat	3 x 12-15	40kg x 15 80kg x 12 80kg x 12
Dumbbell Lunge	3 x 12-15	30kg x 12 30kg x 12 30kg x 12
Leg Extension	3 x 12-15	59kg x 15 59kg x 15 64kg x 12
Romanian Deadlift (Smith Machine)	3 x 12-15	40kg x 12 40kg x 12 40kg x 12
Hip Thrust	3 x 12-15	40kg x 15 60kg x 15 60kg x 15

For all your PED and Peptide needs contact
@Southern Cross Labs
Threema ID 3SHTVEX8
Don't forget to mention "Kouta sent you"

@Southern cross labs rep @Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Demon_throne @Kopite67 @aquadux @Rudeus @bss

Full leg week landed with minimal back pain is the milestone that proves the structural work is finally paying off brother

 

[Kouta]

The Week Ahead and Meals! - Sponsored by @Southern Cross Labs

Late night Sunday week ahead post after getting all the real life house chores done! Not much of a change this week, slight increase in carbs for my pre workout meal with the rice flour, lovving it btw thanks evo fam!

Breakfast
6:00am
126g cooked lean beef mince
50g cut green beans
30g peanut butter
75g west-bix honey crunch bites
10g psyllium husk
P 50g C 70g F 33g 779cals

Meal 2
9:00am
116g cooked chicken breast
175g cooked jasmine rice
50g mixed vegetables
250ml coconut water
2x Rice cakes
15g organic honey
P 42g C 98g F 8g 669cals

Meal 3
12:00pm
116g cooked chicken breast
200g cooked jasmine rice
50g mixed vegetables
250ml coconut water
2x Rice cakes
15g organic honey
P 42g C 98g F 8g 669cals

Pre workout Meal
3:00pm
115g rice flour
30g genetix lean whey protein
Medium banana
P 32g C 121g F 2g 638cals

Post workout shake - Only on training days
5:00pm-ish
30g Genetic lean whey protein
10g Creatine
P 24g C 2g F 1g 112cals

Meal 5/Dinner
Varies each night depending on what the future wife feelings like but I adjust the servings to fit my needs, will post photos if ya'll interested in my nightly meals!!
P 42g C 85g F 7g 594cals

Total - P 232g C 474g F 59g
Total Calories 3461 +279 increase on last
For all your PED and Peptide needs contact
@Southern Cross Labs
Threema ID 3SHTVEX8
Don't forget to mention "Kouta sent you"

@Southern cross labs rep @Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Demon_throne @Kopite67 @aquadux @Rudeus @bss

 

[Kouta]

Full leg week landed with minimal back pain is the milestone that proves the structural work is finally paying off brother

Time to build some fuckin tree trunks I say!

 

[bss]

The Week Ahead and Meals! - Sponsored by @Southern Cross Labs

Late night Sunday week ahead post after getting all the real life house chores done! Not much of a change this week, slight increase in carbs for my pre workout meal with the rice flour, lovving it btw thanks evo fam!

Breakfast
6:00am
126g cooked lean beef mince
50g cut green beans
30g peanut butter
75g west-bix honey crunch bites
10g psyllium husk
P 50g C 70g F 33g 779cals

Meal 2
9:00am
116g cooked chicken breast
175g cooked jasmine rice
50g mixed vegetables
250ml coconut water
2x Rice cakes
15g organic honey
P 42g C 98g F 8g 669cals

Meal 3
12:00pm
116g cooked chicken breast
200g cooked jasmine rice
50g mixed vegetables
250ml coconut water
2x Rice cakes
15g organic honey
P 42g C 98g F 8g 669cals

Pre workout Meal
3:00pm
115g rice flour
30g genetix lean whey protein
Medium banana
P 32g C 121g F 2g 638cals

Post workout shake - Only on training days
5:00pm-ish
30g Genetic lean whey protein
10g Creatine
P 24g C 2g F 1g 112cals

Meal 5/Dinner
Varies each night depending on what the future wife feelings like but I adjust the servings to fit my needs, will post photos if ya'll interested in my nightly meals!!
P 42g C 85g F 7g 594cals

Total - P 232g C 474g F 59g
Total Calories 3461 +279 increase on last
For all your PED and Peptide needs contact
@Southern Cross Labs
Threema ID 3SHTVEX8
Don't forget to mention "Kouta sent you"

@Southern cross labs rep @Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Demon_throne @Kopite67 @aquadux @Rudeus @bss

Does the dinner plan depend on your future wife's feelings, or does her becoming your future wife depend on yours? Haha.

 

[Kopite67]

The Week Ahead and Meals! - Sponsored by @Southern Cross Labs

Late night Sunday week ahead post after getting all the real life house chores done! Not much of a change this week, slight increase in carbs for my pre workout meal with the rice flour, lovving it btw thanks evo fam!

Breakfast
6:00am
126g cooked lean beef mince
50g cut green beans
30g peanut butter
75g west-bix honey crunch bites
10g psyllium husk
P 50g C 70g F 33g 779cals

Meal 2
9:00am
116g cooked chicken breast
175g cooked jasmine rice
50g mixed vegetables
250ml coconut water
2x Rice cakes
15g organic honey
P 42g C 98g F 8g 669cals

Meal 3
12:00pm
116g cooked chicken breast
200g cooked jasmine rice
50g mixed vegetables
250ml coconut water
2x Rice cakes
15g organic honey
P 42g C 98g F 8g 669cals

Pre workout Meal
3:00pm
115g rice flour
30g genetix lean whey protein
Medium banana
P 32g C 121g F 2g 638cals

Post workout shake - Only on training days
5:00pm-ish
30g Genetic lean whey protein
10g Creatine
P 24g C 2g F 1g 112cals

Meal 5/Dinner
Varies each night depending on what the future wife feelings like but I adjust the servings to fit my needs, will post photos if ya'll interested in my nightly meals!!
P 42g C 85g F 7g 594cals

Total - P 232g C 474g F 59g
Total Calories 3461 +279 increase on last
For all your PED and Peptide needs contact
@Southern Cross Labs
Threema ID 3SHTVEX8
Don't forget to mention "Kouta sent you"

@Southern cross labs rep @Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Demon_throne @Kopite67 @aquadux @Rudeus @bss

Great Meal breakdown, they are really steady and simple. Enjoy your Sunday brother.

 

[LevButlerov]

The Week Ahead and Meals! - Sponsored by @Southern Cross Labs

Late night Sunday week ahead post after getting all the real life house chores done! Not much of a change this week, slight increase in carbs for my pre workout meal with the rice flour, lovving it btw thanks evo fam!

Breakfast
6:00am
126g cooked lean beef mince
50g cut green beans
30g peanut butter
75g west-bix honey crunch bites
10g psyllium husk
P 50g C 70g F 33g 779cals

Meal 2
9:00am
116g cooked chicken breast
175g cooked jasmine rice
50g mixed vegetables
250ml coconut water
2x Rice cakes
15g organic honey
P 42g C 98g F 8g 669cals

Meal 3
12:00pm
116g cooked chicken breast
200g cooked jasmine rice
50g mixed vegetables
250ml coconut water
2x Rice cakes
15g organic honey
P 42g C 98g F 8g 669cals

Pre workout Meal
3:00pm
115g rice flour
30g genetix lean whey protein
Medium banana
P 32g C 121g F 2g 638cals

Post workout shake - Only on training days
5:00pm-ish
30g Genetic lean whey protein
10g Creatine
P 24g C 2g F 1g 112cals

Meal 5/Dinner
Varies each night depending on what the future wife feelings like but I adjust the servings to fit my needs, will post photos if ya'll interested in my nightly meals!!
P 42g C 85g F 7g 594cals

Total - P 232g C 474g F 59g
Total Calories 3461 +279 increase on last
For all your PED and Peptide needs contact
@Southern Cross Labs
Threema ID 3SHTVEX8
Don't forget to mention "Kouta sent you"

@Southern cross labs rep @Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Demon_throne @Kopite67 @aquadux @Rudeus @bss

good food today i like the cal bump i think all should be in carbs and you did it

 

[Kouta]

Does the dinner plan depend on your future wife's feelings, or does her becoming your future wife depend on yours? Haha.

Happy wife happy life bro hahah nah she’s pretty good, exercise and health is contagious so she’s on board with having healthier dinners and I just change the macros to suit my needs!

 

[Kouta]

Daily Update - 27/04/2026 brought to you by @Southern Cross Labs @Southern cross labs rep

Current Plan
Phase - Growth (Week 6)
Goal Steps - 10k
Calories - 3461 (P 232g C 474g F 59g)
BP - 138/73
HR - 52

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 2.5mg/daily (before bed)
HGH 5iu/daily (before bed)

Monday Funday let's get it! Leg dominate session today to start the week, probably first proper leg session since hurting my back and slightly pushing it and it felt fuckin good so we're on! BP and HR doing weird things this morning, will be interested to see the trend throughout the week, I feel completely fine but will definitely monitor it and make changes where necessary.

Additionally the extra cals/carbs really helped push through this session and even had me questioning what my maxes could be considering how light some of the weights were, was absolutely the right time to push up the food and it wsn't a struggle at all to get it all in. If anything could probably snack on a little more! Really focusing on water intake and electrolytes this week as all the compounds are really starting to kick in along with the gh during this growth phase, extemely important to make sure i'm getting enough as all this will be sucking it out of me like no tomorrow!

Training - Legs #1 - RPE 8
1-2 warm up sets before exercises, 90 seconds rest between each set. 3010 tempo for each exercise.

Exercise	Sets and Reps	Actual
Seated Hack Squat	3 x 10,8,6	80kg x 10 100kg x 8 120kg x 6
Leg Press	3 x 10,8,6	120kg x 10 140kg x 8 160kg x 6
Leg Extensions	3 x 10,8,6	64kg x 10 68kg x 8 73kg x 6 73kg x 6
Lying Leg Curl	3 x 10,8,6	36kg x 10 36kg x 8 41kg x 6
Seated Calf Raise	3 x 50	20kg x 29 20kg x 25 20kg x 26
Dumbbell Shrugs	4 x 10,8,6,6	40kg x 10 45kg x 8 50kg x 6 50kg x 6

Time - 50min
Total Volume - 12,452kgs
Sets - 24

To get your twink pumped and your cheeks spread, get onto the cute goth girl over at @Southern Cross Labs
Threema ID 3SHTVEX8
Don't forget to mention "Kouta sent you"

@Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Kopite67 @aquadux @Rudeus @bss

 

[Kopite67]

Daily Update - 27/04/2026 brought to you by @Southern Cross Labs @Southern cross labs rep

Current Plan
Phase - Growth (Week 6)
Goal Steps - 10k
Calories - 3461 (P 232g C 474g F 59g)
BP - 138/73
HR - 52

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 2.5mg/daily (before bed)
HGH 5iu/daily (before bed)

Monday Funday let's get it! Leg dominate session today to start the week, probably first proper leg session since hurting my back and slightly pushing it and it felt fuckin good so we're on! BP and HR doing weird things this morning, will be interested to see the trend throughout the week, I feel completely fine but will definitely monitor it and make changes where necessary.

Additionally the extra cals/carbs really helped push through this session and even had me questioning what my maxes could be considering how light some of the weights were, was absolutely the right time to push up the food and it wsn't a struggle at all to get it all in. If anything could probably snack on a little more! Really focusing on water intake and electrolytes this week as all the compounds are really starting to kick in along with the gh during this growth phase, extemely important to make sure i'm getting enough as all this will be sucking it out of me like no tomorrow!

Training - Legs #1 - RPE 8
1-2 warm up sets before exercises, 90 seconds rest between each set. 3010 tempo for each exercise.

Exercise	Sets and Reps	Actual
Seated Hack Squat	3 x 10,8,6	80kg x 10 100kg x 8 120kg x 6
Leg Press	3 x 10,8,6	120kg x 10 140kg x 8 160kg x 6
Leg Extensions	3 x 10,8,6	64kg x 10 68kg x 8 73kg x 6 73kg x 6
Lying Leg Curl	3 x 10,8,6	36kg x 10 36kg x 8 41kg x 6
Seated Calf Raise	3 x 50	20kg x 29 20kg x 25 20kg x 26
Dumbbell Shrugs	4 x 10,8,6,6	40kg x 10 45kg x 8 50kg x 6 50kg x 6

Time - 50min
Total Volume - 12,452kgs
Sets - 24

To get your twink pumped and your cheeks spread, get onto the cute goth girl over at @Southern Cross Labs
Threema ID 3SHTVEX8
Don't forget to mention "Kouta sent you"

@Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Kopite67 @aquadux @Rudeus @bss

Great leg session going on there legend. If your back is feeling better slowly progressive increase the load on it. Don't jump too fast and undo all the work you have done to get where you are now.
Don't sweat the blip in your BP, if that what it is. Mine does after certain training sessions and the weekend always throws an odd one in for some reason.
Rocking along nicely brother

 

[theJimJim]

Daily Update - 27/04/2026 brought to you by @Southern Cross Labs @Southern cross labs rep

Current Plan
Phase - Growth (Week 6)
Goal Steps - 10k
Calories - 3461 (P 232g C 474g F 59g)
BP - 138/73
HR - 52

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 2.5mg/daily (before bed)
HGH 5iu/daily (before bed)

Monday Funday let's get it! Leg dominate session today to start the week, probably first proper leg session since hurting my back and slightly pushing it and it felt fuckin good so we're on! BP and HR doing weird things this morning, will be interested to see the trend throughout the week, I feel completely fine but will definitely monitor it and make changes where necessary.

Additionally the extra cals/carbs really helped push through this session and even had me questioning what my maxes could be considering how light some of the weights were, was absolutely the right time to push up the food and it wsn't a struggle at all to get it all in. If anything could probably snack on a little more! Really focusing on water intake and electrolytes this week as all the compounds are really starting to kick in along with the gh during this growth phase, extemely important to make sure i'm getting enough as all this will be sucking it out of me like no tomorrow!

Training - Legs #1 - RPE 8
1-2 warm up sets before exercises, 90 seconds rest between each set. 3010 tempo for each exercise.

Exercise	Sets and Reps	Actual
Seated Hack Squat	3 x 10,8,6	80kg x 10 100kg x 8 120kg x 6
Leg Press	3 x 10,8,6	120kg x 10 140kg x 8 160kg x 6
Leg Extensions	3 x 10,8,6	64kg x 10 68kg x 8 73kg x 6 73kg x 6
Lying Leg Curl	3 x 10,8,6	36kg x 10 36kg x 8 41kg x 6
Seated Calf Raise	3 x 50	20kg x 29 20kg x 25 20kg x 26
Dumbbell Shrugs	4 x 10,8,6,6	40kg x 10 45kg x 8 50kg x 6 50kg x 6

Time - 50min
Total Volume - 12,452kgs
Sets - 24

To get your twink pumped and your cheeks spread, get onto the cute goth girl over at @Southern Cross Labs
Threema ID 3SHTVEX8
Don't forget to mention "Kouta sent you"

@Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Kopite67 @aquadux @Rudeus @bss

Nice hack squats my dude. You building that booty to show off!

 

[bss]

Daily Update - 27/04/2026 brought to you by @Southern Cross Labs @Southern cross labs rep

Current Plan
Phase - Growth (Week 6)
Goal Steps - 10k
Calories - 3461 (P 232g C 474g F 59g)
BP - 138/73
HR - 52

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 2.5mg/daily (before bed)
HGH 5iu/daily (before bed)

Monday Funday let's get it! Leg dominate session today to start the week, probably first proper leg session since hurting my back and slightly pushing it and it felt fuckin good so we're on! BP and HR doing weird things this morning, will be interested to see the trend throughout the week, I feel completely fine but will definitely monitor it and make changes where necessary.

Additionally the extra cals/carbs really helped push through this session and even had me questioning what my maxes could be considering how light some of the weights were, was absolutely the right time to push up the food and it wsn't a struggle at all to get it all in. If anything could probably snack on a little more! Really focusing on water intake and electrolytes this week as all the compounds are really starting to kick in along with the gh during this growth phase, extemely important to make sure i'm getting enough as all this will be sucking it out of me like no tomorrow!

Training - Legs #1 - RPE 8
1-2 warm up sets before exercises, 90 seconds rest between each set. 3010 tempo for each exercise.

Exercise	Sets and Reps	Actual
Seated Hack Squat	3 x 10,8,6	80kg x 10 100kg x 8 120kg x 6
Leg Press	3 x 10,8,6	120kg x 10 140kg x 8 160kg x 6
Leg Extensions	3 x 10,8,6	64kg x 10 68kg x 8 73kg x 6 73kg x 6
Lying Leg Curl	3 x 10,8,6	36kg x 10 36kg x 8 41kg x 6
Seated Calf Raise	3 x 50	20kg x 29 20kg x 25 20kg x 26
Dumbbell Shrugs	4 x 10,8,6,6	40kg x 10 45kg x 8 50kg x 6 50kg x 6

Time - 50min
Total Volume - 12,452kgs
Sets - 24

To get your twink pumped and your cheeks spread, get onto the cute goth girl over at @Southern Cross Labs
Threema ID 3SHTVEX8
Don't forget to mention "Kouta sent you"

@Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Kopite67 @aquadux @Rudeus @bss

Pushing legs hard enough to question what the maxes could be on the first session back from the back tweak is the protocol clicking brother

 

[Kouta]

Daily Update - 28/04/2026 brought to you by @Southern Cross Labs

Current Plan
Phase - Growth (Week 6)
Goal Steps - 10k
Calories - 3461 (P 232g C 474g F 59g)*
BP - 132/81 (AM fasted)
HR - 71 (AM fasted)
BGL - 5.4 mmol/l (AM fasted)

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 2.5mg/daily (before bed)
HGH 5iu/daily (before bed)

Still getting odd bp and hr readings while still feeling completely fine. Another good day at the gym, felt strong and things were moving really smoothly. Back is definitely feeling the strongest at this point in time, maybe that little sort of rest on it has done wonders!

Have started doing fasted bgl readings in the lead up to potentially adding in some lantus and novo at roughly the half way mark of this growth phase, it will only be added in when necessary and not planned at a specific date as we can't guess what's going to happen at certain points of time in this game.

Looking forward to a bit of a rest day tomorrow and getting some things done around the house and more wedding prep work.

Training - Chest and Back - RPE 8
1-2 warm up sets before exercises, 90 seconds rest between each set. 3010 tempo for each exercise.

Exercise	Sets and Reps	Actual
Incline Bench Press (Smith Machine)	4 x 10,8,6,6	60kg x 10 60kg x 8 70kg x 6 70kg x 6
Lat Pulldown - Wide Mag Grip	4 x 10,8,6,6	66kg x 10 72kg x 8 79kg x 6 79kg x 6
Dumbbell Bench Press	4 x 10,8,6,6	35kg x 10 40kg x 8 42.5kg x 6 42.5kg x 6
Dumbbell Row	4 x 10,8,6,6	32.5kg x 10 35kg x 8 37.5kg x 6 37.5kg x 6
Machine Chest Flys	4 x 10,8,6,6	59kg x 10 64kg x 8 68kg x 6 68kg x 6
Chest Supported Incline Rows (Dumbbell)	4 x 10,8,6,6	20kg x 10 20kg x 8 22.5kg x 6 25kg x 6

Time - 55min
Total Volume - 9,662kg
Sets - 26

For all your peptide and oil needs contact the man @Southern Cross Labs
Threema ID 3SHTVEX8
Don't forget to mention "Kouta sent you"

 

[Kouta]

Great leg session going on there legend. If your back is feeling better slowly progressive increase the load on it. Don't jump too fast and undo all the work you have done to get where you are now.
Don't sweat the blip in your BP, if that what it is. Mine does after certain training sessions and the weekend always throws an odd one in for some reason.
Rocking along nicely brother

Absolutely bro, definitely not going from 1 to 100 and stuff up all the healing progress i've made!

Just something for me to keep an eye on over the next 7-10 days and make potential changes if needed.

 

[Kouta]

Nice hack squats my dude. You building that booty to show off!

Gotta get the updated glute spread in the chat for the boys and can't have it looking sloppy!