Approved Log First Cycle Testosterone Raptor Labs Retatrutide Log

[Nickh27]

Hi all,

New to Evo very new to posting anything fitness related and very far out of the comfort zone for me but here goes nothing. Hoping by posting here it keeps me a lot more accountable and motivated

Information:
30 years old
175cm
Current weight 76.8kgs

Training:
Day 1 – Chest + Triceps
• Plate loaded Chest Press – 4×6–8
• Incline Dumbbell Press – 3×8–10
• Chest Fly (Machine or DB) – 3×10–12
• Dips – 3×12-15
• Tricep Pushdowns – 3×10–12
• Overhead Tricep Extension – 3×10–12
• Hanging Leg Raises – 3×12–15

Day 2 – Back + Biceps
• Deadlift – 3×5–6
• Lat Pulldown – 4×8–12
• plate loaded seated Row – 3×8–10
• Rear Delt files – 3×10–12
• Barbell Curl – 3×8–10
• Hammer Curl – 3×10–12

Day 3 – Legs (Quads Focus)
• Back Squat – 4×6–8
• Leg Press – 3×10–12
• Walking Lunges – 3×10 each leg
• Leg Extension – 3×12–15
• Standing Calf Raises – 4×12–15

Day 4 – Shoulders + Abs
• Overhead Barbell Press – 4×6–8
• Dumbbell Lateral Raises – 4×12–15
• Rear Delt Fly – 3×12–15
• Upright Row – 3×10–12
• Hanging Leg Raises – 3×12–15
• Cable Crunch – 3×15

Day 5 – Upper (Chest + Back + Arms Pump)
Focus = moderate weight, higher volume, pump + weak points
• Incline Dumbbell Press – 3×8–12
• Flat Machine Press – 3×10–12
• Lat Pulldown – 3×10–12
• Seated Cable Row – 3×10–12
• Dumbbell Lateral Raises – 3×12–15

Arms Finisher:
Superset:
• Cable Curl – 3×12
• Tricep Pushdown – 3×12

Diet:
Total daily = 2200cals
Macronutrient Split: 180g protein /300g Carbohydrates/ 65g Fats


Cycle Plan:
Raptor Labs - Test E 250 0.5ml E3D
Raptor Labs - Cialis 10mg E2D
The Asylum - Retatrutide 3mg weekly
The Asylum - HGH 2ius daily - 1hr after dinner
The Asylum - Mots-C 2mg daily - in the AM
The Asylum - GHL-Cu 2mg daily

Additional Notes/Goals:
Have always neglected cardio and Abs as they were a large weak point of mine which has led to very little mid section changes. Have accepted that needs to change and now hitting 3 x 30 min cardio sessions a week minimum 10k steps

 

[Allupfromhere]

Hi all,

New to Evo very new to posting anything fitness related and very far out of the comfort zone for me but here goes nothing. Hoping by posting here it keeps me a lot more accountable and motivated

Information:
30 years old
175cm
Current weight 76.8kgs

Training:
Day 1 – Chest + Triceps
• Plate loaded Chest Press – 4×6–8
• Incline Dumbbell Press – 3×8–10
• Chest Fly (Machine or DB) – 3×10–12
• Dips – 3×12-15
• Tricep Pushdowns – 3×10–12
• Overhead Tricep Extension – 3×10–12
• Hanging Leg Raises – 3×12–15

Day 2 – Back + Biceps
• Deadlift – 3×5–6
• Lat Pulldown – 4×8–12
• plate loaded seated Row – 3×8–10
• Rear Delt files – 3×10–12
• Barbell Curl – 3×8–10
• Hammer Curl – 3×10–12

Day 3 – Legs (Quads Focus)
• Back Squat – 4×6–8
• Leg Press – 3×10–12
• Walking Lunges – 3×10 each leg
• Leg Extension – 3×12–15
• Standing Calf Raises – 4×12–15

Day 4 – Shoulders + Abs
• Overhead Barbell Press – 4×6–8
• Dumbbell Lateral Raises – 4×12–15
• Rear Delt Fly – 3×12–15
• Upright Row – 3×10–12
• Hanging Leg Raises – 3×12–15
• Cable Crunch – 3×15

Day 5 – Upper (Chest + Back + Arms Pump)
Focus = moderate weight, higher volume, pump + weak points
• Incline Dumbbell Press – 3×8–12
• Flat Machine Press – 3×10–12
• Lat Pulldown – 3×10–12
• Seated Cable Row – 3×10–12
• Dumbbell Lateral Raises – 3×12–15

Arms Finisher:
Superset:
• Cable Curl – 3×12
• Tricep Pushdown – 3×12

Diet:
Total daily = 2200cals
Macronutrient Split: 180g protein /300g Carbohydrates/ 65g Fats


Cycle Plan:
Raptor Labs - Test E 250 0.5ml E3D
Raptor Labs - Cialis 10mg E2D
The Asylum - Retatrutide 3mg weekly
The Asylum - HGH 2ius daily - 1hr after dinner
The Asylum - Mots-C 2mg daily - in the AM
The Asylum - GHL-Cu 2mg daily

Additional Notes/Goals:
Have always neglected cardio and Abs as they were a large weak point of mine which has led to very little mid section changes. Have accepted that needs to change and now hitting 3 x 30 min cardio sessions a week minimum 10k stepsView attachment 209046View attachment 209047View attachment 209048

This looks pretty decent so far brother.

Workout volume is a little high in my opinion. I would be dropping a set on every exercise and hitting the remaining sets harder.

Cycle looks fine for a fatloss phase and cutting you up will be easy work.

10k steps daily Minimum!

Drop fats back to 55g that will give you and extra 90cals to play with and add that to your protien to bring it up to 200+

Drop 50g of carbs off on your non training days.

Whats diet look like bro? As in whats your actual meals look like and what time of the day are you having them?

As you cut moves on and carbs come down you will want to focus 60-70% of your total carbohydrate intake in your peri workout window (around training sessions)

Lets see some meals brother and we might be able to fine tune if needed.

At 175cm, 77kg and that body composition says you have minimal muscle mass on you. Dont try to thrash the weight off you too fast this run, use the stored energy to help bring some new tissue whilst we drop some fat.
Having build some tissue in the process will help drop the fat more later too.

Was it meant to say 76.8kg or 86.8?
Even at 76ish for you height should have you much leaner regardless of muscle mass, or have you not trained much at all prior to this?
Im only checking as we dont want to jump straight on test if you havent as your strength will get away from you before your connective tissue is ready for the extra working load.

Either way we are here to help brother and cant wait to see the transformation your gonna make this year!!

Did you happen to get any blood work prior?

Welcome to Evo legend

 

[HarleyGuy]

Hi all,

New to Evo very new to posting anything fitness related and very far out of the comfort zone for me but here goes nothing. Hoping by posting here it keeps me a lot more accountable and motivated

Information:
30 years old
175cm
Current weight 76.8kgs

Training:
Day 1 – Chest + Triceps
• Plate loaded Chest Press – 4×6–8
• Incline Dumbbell Press – 3×8–10
• Chest Fly (Machine or DB) – 3×10–12
• Dips – 3×12-15
• Tricep Pushdowns – 3×10–12
• Overhead Tricep Extension – 3×10–12
• Hanging Leg Raises – 3×12–15

Day 2 – Back + Biceps
• Deadlift – 3×5–6
• Lat Pulldown – 4×8–12
• plate loaded seated Row – 3×8–10
• Rear Delt files – 3×10–12
• Barbell Curl – 3×8–10
• Hammer Curl – 3×10–12

Day 3 – Legs (Quads Focus)
• Back Squat – 4×6–8
• Leg Press – 3×10–12
• Walking Lunges – 3×10 each leg
• Leg Extension – 3×12–15
• Standing Calf Raises – 4×12–15

Day 4 – Shoulders + Abs
• Overhead Barbell Press – 4×6–8
• Dumbbell Lateral Raises – 4×12–15
• Rear Delt Fly – 3×12–15
• Upright Row – 3×10–12
• Hanging Leg Raises – 3×12–15
• Cable Crunch – 3×15

Day 5 – Upper (Chest + Back + Arms Pump)
Focus = moderate weight, higher volume, pump + weak points
• Incline Dumbbell Press – 3×8–12
• Flat Machine Press – 3×10–12
• Lat Pulldown – 3×10–12
• Seated Cable Row – 3×10–12
• Dumbbell Lateral Raises – 3×12–15

Arms Finisher:
Superset:
• Cable Curl – 3×12
• Tricep Pushdown – 3×12

Diet:
Total daily = 2200cals
Macronutrient Split: 180g protein /300g Carbohydrates/ 65g Fats


Cycle Plan:
Raptor Labs - Test E 250 0.5ml E3D
Raptor Labs - Cialis 10mg E2D
The Asylum - Retatrutide 3mg weekly
The Asylum - HGH 2ius daily - 1hr after dinner
The Asylum - Mots-C 2mg daily - in the AM
The Asylum - GHL-Cu 2mg daily

Additional Notes/Goals:
Have always neglected cardio and Abs as they were a large weak point of mine which has led to very little mid section changes. Have accepted that needs to change and now hitting 3 x 30 min cardio sessions a week minimum 10k stepsView attachment 209046View attachment 209047View attachment 209048

Welcome to EVO bro!

Good first log post and we will 100% help keep you motivated and accountable.
Thanks for posting your base physique pics you have a naturally great build with broad shoulders and a lat spread already showing. This will be in the mod que for log approval and I'm looking forward to following your transformation and helping you along.

 

[Pigsy]

Welcome to l

Hi all,

New to Evo very new to posting anything fitness related and very far out of the comfort zone for me but here goes nothing. Hoping by posting here it keeps me a lot more accountable and motivated

Information:
30 years old
175cm
Current weight 76.8kgs

Training:
Day 1 – Chest + Triceps
• Plate loaded Chest Press – 4×6–8
• Incline Dumbbell Press – 3×8–10
• Chest Fly (Machine or DB) – 3×10–12
• Dips – 3×12-15
• Tricep Pushdowns – 3×10–12
• Overhead Tricep Extension – 3×10–12
• Hanging Leg Raises – 3×12–15

Day 2 – Back + Biceps
• Deadlift – 3×5–6
• Lat Pulldown – 4×8–12
• plate loaded seated Row – 3×8–10
• Rear Delt files – 3×10–12
• Barbell Curl – 3×8–10
• Hammer Curl – 3×10–12

Day 3 – Legs (Quads Focus)
• Back Squat – 4×6–8
• Leg Press – 3×10–12
• Walking Lunges – 3×10 each leg
• Leg Extension – 3×12–15
• Standing Calf Raises – 4×12–15

Day 4 – Shoulders + Abs
• Overhead Barbell Press – 4×6–8
• Dumbbell Lateral Raises – 4×12–15
• Rear Delt Fly – 3×12–15
• Upright Row – 3×10–12
• Hanging Leg Raises – 3×12–15
• Cable Crunch – 3×15

Day 5 – Upper (Chest + Back + Arms Pump)
Focus = moderate weight, higher volume, pump + weak points
• Incline Dumbbell Press – 3×8–12
• Flat Machine Press – 3×10–12
• Lat Pulldown – 3×10–12
• Seated Cable Row – 3×10–12
• Dumbbell Lateral Raises – 3×12–15

Arms Finisher:
Superset:
• Cable Curl – 3×12
• Tricep Pushdown – 3×12

Diet:
Total daily = 2200cals
Macronutrient Split: 180g protein /300g Carbohydrates/ 65g Fats


Cycle Plan:
Raptor Labs - Test E 250 0.5ml E3D
Raptor Labs - Cialis 10mg E2D
The Asylum - Retatrutide 3mg weekly
The Asylum - HGH 2ius daily - 1hr after dinner
The Asylum - Mots-C 2mg daily - in the AM
The Asylum - GHL-Cu 2mg daily

Additional Notes/Goals:
Have always neglected cardio and Abs as they were a large weak point of mine which has led to very little mid section changes. Have accepted that needs to change and now hitting 3 x 30 min cardio sessions a week minimum 10k stepsView attachment 209046View attachment 209047View attachment 209048

Welcome to logging on EVO brother. Will be subscribing

 

[LevButlerov]

Hi all,

New to Evo very new to posting anything fitness related and very far out of the comfort zone for me but here goes nothing. Hoping by posting here it keeps me a lot more accountable and motivated

Information:
30 years old
175cm
Current weight 76.8kgs

Training:
Day 1 – Chest + Triceps
• Plate loaded Chest Press – 4×6–8
• Incline Dumbbell Press – 3×8–10
• Chest Fly (Machine or DB) – 3×10–12
• Dips – 3×12-15
• Tricep Pushdowns – 3×10–12
• Overhead Tricep Extension – 3×10–12
• Hanging Leg Raises – 3×12–15

Day 2 – Back + Biceps
• Deadlift – 3×5–6
• Lat Pulldown – 4×8–12
• plate loaded seated Row – 3×8–10
• Rear Delt files – 3×10–12
• Barbell Curl – 3×8–10
• Hammer Curl – 3×10–12

Day 3 – Legs (Quads Focus)
• Back Squat – 4×6–8
• Leg Press – 3×10–12
• Walking Lunges – 3×10 each leg
• Leg Extension – 3×12–15
• Standing Calf Raises – 4×12–15

Day 4 – Shoulders + Abs
• Overhead Barbell Press – 4×6–8
• Dumbbell Lateral Raises – 4×12–15
• Rear Delt Fly – 3×12–15
• Upright Row – 3×10–12
• Hanging Leg Raises – 3×12–15
• Cable Crunch – 3×15

Day 5 – Upper (Chest + Back + Arms Pump)
Focus = moderate weight, higher volume, pump + weak points
• Incline Dumbbell Press – 3×8–12
• Flat Machine Press – 3×10–12
• Lat Pulldown – 3×10–12
• Seated Cable Row – 3×10–12
• Dumbbell Lateral Raises – 3×12–15

Arms Finisher:
Superset:
• Cable Curl – 3×12
• Tricep Pushdown – 3×12

Diet:
Total daily = 2200cals
Macronutrient Split: 180g protein /300g Carbohydrates/ 65g Fats


Cycle Plan:
Raptor Labs - Test E 250 0.5ml E3D
Raptor Labs - Cialis 10mg E2D
The Asylum - Retatrutide 3mg weekly
The Asylum - HGH 2ius daily - 1hr after dinner
The Asylum - Mots-C 2mg daily - in the AM
The Asylum - GHL-Cu 2mg daily

Additional Notes/Goals:
Have always neglected cardio and Abs as they were a large weak point of mine which has led to very little mid section changes. Have accepted that needs to change and now hitting 3 x 30 min cardio sessions a week minimum 10k stepsView attachment 209046View attachment 209047View attachment 209048

welcome to the EVO family @Nickh27 you have a good base, strong wide shoulders and good arms, we can grow from here thank you for sharing!

Do you have base blood work?

Please share more day to day information with us.

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

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

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

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

 

[Nickh27]

This looks pretty decent so far brother.

Workout volume is a little high in my opinion. I would be dropping a set on every exercise and hitting the remaining sets harder.

Cycle looks fine for a fatloss phase and cutting you up will be easy work.

10k steps daily Minimum!

Drop fats back to 55g that will give you and extra 90cals to play with and add that to your protien to bring it up to 200+

Drop 50g of carbs off on your non training days.

Whats diet look like bro? As in whats your actual meals look like and what time of the day are you having them?

As you cut moves on and carbs come down you will want to focus 60-70% of your total carbohydrate intake in your peri workout window (around training sessions)

Lets see some meals brother and we might be able to fine tune if needed.

At 175cm, 77kg and that body composition says you have minimal muscle mass on you. Dont try to thrash the weight off you too fast this run, use the stored energy to help bring some new tissue whilst we drop some fat.
Having build some tissue in the process will help drop the fat more later too.

Was it meant to say 76.8kg or 86.8?
Even at 76ish for you height should have you much leaner regardless of muscle mass, or have you not trained much at all prior to this?
Im only checking as we dont want to jump straight on test if you havent as your strength will get away from you before your connective tissue is ready for the extra working load.

Either way we are here to help brother and cant wait to see the transformation your gonna make this year!!

Did you happen to get any blood work prior?

Welcome to Evo legend

Morning brother! Thanks for taking the time to give the advice.

Defiantly going to give the work out volume decrease a go this week. Dropping a set off each and let’s push harder I’ll keep you posted

I have taken a lot of advice regarding cycles from people in the industry via telegram group chats ect before I started anything to make sure I understood what I was doing, why I was doing it and what effects it could have.

Apologies, we’re sitting at 177 protien 240 carbs and 55g fats for the day. 1st meal of the day is around 7am when I get to the office which is after the gym. I wake at 4am daily to train. Mots-c and pre workout before gym

Meal 1
CALORIES 545kcal
PROTEIN 45grams
FAT 4grams
CARBS 72grams
INGREDIENTS

Banana	100g
High Protein Greek Yoghurt (160g) - Chobani Fit or YoPro	1x
Black belt choc Fudge protien powder	31g
Rice Cooked (Generic)	125g
Strawberries	100g
Sugar Free Chocolate Fudge Flavoured Topping - Queen	20ml

Meal 2
CALORIES 929kcal
PROTEIN 78 grams
FAT 33 grams
CARBS 80 grams

50% Less Fat Cheese Slice (17g) - Bega	2
Chicken Breast (Weighed Raw)	240g
Lettuce	70g
Perinaise Sauce - Nando's	60g
Tomato	100g
Wrap (71g) - Mission	2

Meal 3

CALORIES 804 kcal
PROTEIN 54 grams
FAT 18 grams
CARBS 88 grams

Canned Black Beans	60g
Corn Canned No Added Salt - Edgell	60g
Cucumber	60g
Extra Lean Beef Mince (5 Star)	180g
(Weighed Raw)	40g
Lettuce	60g
Mila Salsa - Old El Paso	200g
Rice Cooked (Generic)	35g
Sour Cream Light	15g
Taco Spice Mix - Old El Paso	60g

Yeah definitely 76.8kg I feel like I’m holding a bit of muscle in the upper body, legs are pretty lean with a little bit of muscle definition but nothing crazy. Definitely holding excess fat in the mid section with not much muscle going on there.

I have been training for a number of years now with the last 12 months or so pretty consistently. Strength has been holding on pretty well so far this cut. Not looking to break any records with my lifts. Can still comfortably bench 100kg for 3-4 reps but for training i usually sit around 85kg bench to get close to failure around the 8th rep mark on the final 2 sets.

I did get bloods done prior. Due to get a new sample taken in approximately 3 weeks. Will provide a full blood work up when I receive them as I can’t access my last results PDF
Number below though

Test - 11 nmol
Free test - 223 pmol
SHGB - 28
E2 - 107 pmol

Look forward to hearing your thoughts

 

[Nickh27]

Welcome to l
Welcome to logging on EVO brother. Will be subscribing

Appreciate the support @Pigsy! Looking forward to the journey

 

[LevButlerov]

Morning brother! Thanks for taking the time to give the advice.

Defiantly going to give the work out volume decrease a go this week. Dropping a set off each and let’s push harder I’ll keep you posted

I have taken a lot of advice regarding cycles from people in the industry via telegram group chats ect before I started anything to make sure I understood what I was doing, why I was doing it and what effects it could have.

Apologies, we’re sitting at 177 protien 240 carbs and 55g fats for the day. 1st meal of the day is around 7am when I get to the office which is after the gym. I wake at 4am daily to train. Mots-c and pre workout before gym

Meal 1
CALORIES 545kcal
PROTEIN 45grams
FAT 4grams
CARBS 72grams
INGREDIENTS

Banana	100g
High Protein Greek Yoghurt (160g) - Chobani Fit or YoPro	1x
Black belt choc Fudge protien powder	31g
Rice Cooked (Generic)	125g
Strawberries	100g
Sugar Free Chocolate Fudge Flavoured Topping - Queen	20ml

Meal 2
CALORIES 929kcal
PROTEIN 78 grams
FAT 33 grams
CARBS 80 grams

50% Less Fat Cheese Slice (17g) - Bega	2
Chicken Breast (Weighed Raw)	240g
Lettuce	70g
Perinaise Sauce - Nando's	60g
Tomato	100g
Wrap (71g) - Mission	2

Meal 3

CALORIES 804 kcal
PROTEIN 54 grams
FAT 18 grams
CARBS 88 grams

Canned Black Beans	60g
Corn Canned No Added Salt - Edgell	60g
Cucumber	60g
Extra Lean Beef Mince (5 Star)	180g
(Weighed Raw)	40g
Lettuce	60g
Mila Salsa - Old El Paso	200g
Rice Cooked (Generic)	35g
Sour Cream Light	15g
Taco Spice Mix - Old El Paso	60g

Yeah definitely 76.8kg I feel like I’m holding a bit of muscle in the upper body, legs are pretty lean with a little bit of muscle definition but nothing crazy. Definitely holding excess fat in the mid section with not much muscle going on there.

I have been training for a number of years now with the last 12 months or so pretty consistently. Strength has been holding on pretty well so far this cut. Not looking to break any records with my lifts. Can still comfortably bench 100kg for 3-4 reps but for training i usually sit around 85kg bench to get close to failure around the 8th rep mark on the final 2 sets.

I did get bloods done prior. Due to get a new sample taken in approximately 3 weeks. Will provide a full blood work up when I receive them as I can’t access my last results PDF
Number below though

Test - 11 nmol
Free test - 223 pmol
SHGB - 28
E2 - 107 pmol

Look forward to hearing your thoughts

please post the actual bloods paper for us @Nickh27

 

[stevesmi]

Hi all,

New to Evo very new to posting anything fitness related and very far out of the comfort zone for me but here goes nothing. Hoping by posting here it keeps me a lot more accountable and motivated

Information:
30 years old
175cm
Current weight 76.8kgs

Training:
Day 1 – Chest + Triceps
• Plate loaded Chest Press – 4×6–8
• Incline Dumbbell Press – 3×8–10
• Chest Fly (Machine or DB) – 3×10–12
• Dips – 3×12-15
• Tricep Pushdowns – 3×10–12
• Overhead Tricep Extension – 3×10–12
• Hanging Leg Raises – 3×12–15

Day 2 – Back + Biceps
• Deadlift – 3×5–6
• Lat Pulldown – 4×8–12
• plate loaded seated Row – 3×8–10
• Rear Delt files – 3×10–12
• Barbell Curl – 3×8–10
• Hammer Curl – 3×10–12

Day 3 – Legs (Quads Focus)
• Back Squat – 4×6–8
• Leg Press – 3×10–12
• Walking Lunges – 3×10 each leg
• Leg Extension – 3×12–15
• Standing Calf Raises – 4×12–15

Day 4 – Shoulders + Abs
• Overhead Barbell Press – 4×6–8
• Dumbbell Lateral Raises – 4×12–15
• Rear Delt Fly – 3×12–15
• Upright Row – 3×10–12
• Hanging Leg Raises – 3×12–15
• Cable Crunch – 3×15

Day 5 – Upper (Chest + Back + Arms Pump)
Focus = moderate weight, higher volume, pump + weak points
• Incline Dumbbell Press – 3×8–12
• Flat Machine Press – 3×10–12
• Lat Pulldown – 3×10–12
• Seated Cable Row – 3×10–12
• Dumbbell Lateral Raises – 3×12–15

Arms Finisher:
Superset:
• Cable Curl – 3×12
• Tricep Pushdown – 3×12

Diet:
Total daily = 2200cals
Macronutrient Split: 180g protein /300g Carbohydrates/ 65g Fats


Cycle Plan:
Raptor Labs - Test E 250 0.5ml E3D
Raptor Labs - Cialis 10mg E2D
The Asylum - Retatrutide 3mg weekly
The Asylum - HGH 2ius daily - 1hr after dinner
The Asylum - Mots-C 2mg daily - in the AM
The Asylum - GHL-Cu 2mg daily

Additional Notes/Goals:
Have always neglected cardio and Abs as they were a large weak point of mine which has led to very little mid section changes. Have accepted that needs to change and now hitting 3 x 30 min cardio sessions a week minimum 10k stepsView attachment 209046View attachment 209047View attachment 209048

@Nickh27 nice opening to this log. I think you have a lot of improvement ahead of you. It's going to be a really good cycle and you're going to do great.

 

[Nickh27]

please post the actual bloods paper for us @Nickh27

Unfortunately I can not access my imedical to download the results.
These markers were taken directly from the results and logged in my phone for ease of access.

New blood test referral through roidsafe is on hand and ready to go. Will be able to provide those papers once received

 

[Nickh27]

@Nickh27 nice opening to this log. I think you have a lot of improvement ahead of you. It's going to be a really good cycle and you're going to do great.

Definitely room for a lot of improvement! I’m the first to admit that. Been training for quite a while with some okay results but nothing like it could be which is what brings me here to learn from some of the best that I wouldn’t normally have access to

 

[Allupfromhere]

Morning brother! Thanks for taking the time to give the advice.

Defiantly going to give the work out volume decrease a go this week. Dropping a set off each and let’s push harder I’ll keep you posted

I have taken a lot of advice regarding cycles from people in the industry via telegram group chats ect before I started anything to make sure I understood what I was doing, why I was doing it and what effects it could have.

Apologies, we’re sitting at 177 protien 240 carbs and 55g fats for the day. 1st meal of the day is around 7am when I get to the office which is after the gym. I wake at 4am daily to train. Mots-c and pre workout before gym

Meal 1
CALORIES 545kcal
PROTEIN 45grams
FAT 4grams
CARBS 72grams
INGREDIENTS

Banana	100g
High Protein Greek Yoghurt (160g) - Chobani Fit or YoPro	1x
Black belt choc Fudge protien powder	31g
Rice Cooked (Generic)	125g
Strawberries	100g
Sugar Free Chocolate Fudge Flavoured Topping - Queen	20ml

Meal 2
CALORIES 929kcal
PROTEIN 78 grams
FAT 33 grams
CARBS 80 grams

50% Less Fat Cheese Slice (17g) - Bega	2
Chicken Breast (Weighed Raw)	240g
Lettuce	70g
Perinaise Sauce - Nando's	60g
Tomato	100g
Wrap (71g) - Mission	2

Meal 3

CALORIES 804 kcal
PROTEIN 54 grams
FAT 18 grams
CARBS 88 grams

Canned Black Beans	60g
Corn Canned No Added Salt - Edgell	60g
Cucumber	60g
Extra Lean Beef Mince (5 Star)	180g
(Weighed Raw)	40g
Lettuce	60g
Mila Salsa - Old El Paso	200g
Rice Cooked (Generic)	35g
Sour Cream Light	15g
Taco Spice Mix - Old El Paso	60g

Yeah definitely 76.8kg I feel like I’m holding a bit of muscle in the upper body, legs are pretty lean with a little bit of muscle definition but nothing crazy. Definitely holding excess fat in the mid section with not much muscle going on there.

I have been training for a number of years now with the last 12 months or so pretty consistently. Strength has been holding on pretty well so far this cut. Not looking to break any records with my lifts. Can still comfortably bench 100kg for 3-4 reps but for training i usually sit around 85kg bench to get close to failure around the 8th rep mark on the final 2 sets.

I did get bloods done prior. Due to get a new sample taken in approximately 3 weeks. Will provide a full blood work up when I receive them as I can’t access my last results PDF
Number below though

Test - 11 nmol
Free test - 223 pmol
SHGB - 28
E2 - 107 pmol

Look forward to hearing your thoughts

Awesome brother, love that first meal haha, few people i know running it some with huge quantities lol. Leave this as is

Meal 2, two adjustments i would personally make just to free up some cals and move them to pre workout.

Swap out the nandos perinaise. Some cals available there to get back. A solid substitute here is callowfit spicy mayo, a third of the calories then nandos.

I would also look at a fat free cheese option if you must have it, or drop the cheese completely. Thats another 100cals freed up also.

The now available calories, around 220, i would use this to add a carb powder being either karbolyn or cyclic dextrin (only one of these two options) pre workout with electrolytes. You can give yourself 50g of carbs to really assist with training performance here. The beauty of those two carb choices is how fast they can be absorbed, even 20mins Preworkout will make a significant difference to training.

85kg bench at your bodyweight is good bro. Your benching more then your body weight and thats a great position to be in at this stage.

Those test results are prior to any gear use yeah? Do you have the results of your lipids, kidney, liver enzymes? Any other areas tested?

 

[ceo]

Hi all,

New to Evo very new to posting anything fitness related and very far out of the comfort zone for me but here goes nothing. Hoping by posting here it keeps me a lot more accountable and motivated

Information:
30 years old
175cm
Current weight 76.8kgs

Training:
Day 1 – Chest + Triceps
• Plate loaded Chest Press – 4×6–8
• Incline Dumbbell Press – 3×8–10
• Chest Fly (Machine or DB) – 3×10–12
• Dips – 3×12-15
• Tricep Pushdowns – 3×10–12
• Overhead Tricep Extension – 3×10–12
• Hanging Leg Raises – 3×12–15

Day 2 – Back + Biceps
• Deadlift – 3×5–6
• Lat Pulldown – 4×8–12
• plate loaded seated Row – 3×8–10
• Rear Delt files – 3×10–12
• Barbell Curl – 3×8–10
• Hammer Curl – 3×10–12

Day 3 – Legs (Quads Focus)
• Back Squat – 4×6–8
• Leg Press – 3×10–12
• Walking Lunges – 3×10 each leg
• Leg Extension – 3×12–15
• Standing Calf Raises – 4×12–15

Day 4 – Shoulders + Abs
• Overhead Barbell Press – 4×6–8
• Dumbbell Lateral Raises – 4×12–15
• Rear Delt Fly – 3×12–15
• Upright Row – 3×10–12
• Hanging Leg Raises – 3×12–15
• Cable Crunch – 3×15

Day 5 – Upper (Chest + Back + Arms Pump)
Focus = moderate weight, higher volume, pump + weak points
• Incline Dumbbell Press – 3×8–12
• Flat Machine Press – 3×10–12
• Lat Pulldown – 3×10–12
• Seated Cable Row – 3×10–12
• Dumbbell Lateral Raises – 3×12–15

Arms Finisher:
Superset:
• Cable Curl – 3×12
• Tricep Pushdown – 3×12

Diet:
Total daily = 2200cals
Macronutrient Split: 180g protein /300g Carbohydrates/ 65g Fats


Cycle Plan:
Raptor Labs - Test E 250 0.5ml E3D
Raptor Labs - Cialis 10mg E2D
The Asylum - Retatrutide 3mg weekly
The Asylum - HGH 2ius daily - 1hr after dinner
The Asylum - Mots-C 2mg daily - in the AM
The Asylum - GHL-Cu 2mg daily

Additional Notes/Goals:
Have always neglected cardio and Abs as they were a large weak point of mine which has led to very little mid section changes. Have accepted that needs to change and now hitting 3 x 30 min cardio sessions a week minimum 10k stepsView attachment 209046View attachment 209047View attachment 209048

Bros, you are gonna kick ass on this log for sure. The reta is a popular one; lots of people are losing weight on it @Nickh27

 

[Ulter]

Hi all,

New to Evo very new to posting anything fitness related and very far out of the comfort zone for me but here goes nothing. Hoping by posting here it keeps me a lot more accountable and motivated

Information:
30 years old
175cm
Current weight 76.8kgs

Training:
Day 1 – Chest + Triceps
• Plate loaded Chest Press – 4×6–8
• Incline Dumbbell Press – 3×8–10
• Chest Fly (Machine or DB) – 3×10–12
• Dips – 3×12-15
• Tricep Pushdowns – 3×10–12
• Overhead Tricep Extension – 3×10–12
• Hanging Leg Raises – 3×12–15

Day 2 – Back + Biceps
• Deadlift – 3×5–6
• Lat Pulldown – 4×8–12
• plate loaded seated Row – 3×8–10
• Rear Delt files – 3×10–12
• Barbell Curl – 3×8–10
• Hammer Curl – 3×10–12

Day 3 – Legs (Quads Focus)
• Back Squat – 4×6–8
• Leg Press – 3×10–12
• Walking Lunges – 3×10 each leg
• Leg Extension – 3×12–15
• Standing Calf Raises – 4×12–15

Day 4 – Shoulders + Abs
• Overhead Barbell Press – 4×6–8
• Dumbbell Lateral Raises – 4×12–15
• Rear Delt Fly – 3×12–15
• Upright Row – 3×10–12
• Hanging Leg Raises – 3×12–15
• Cable Crunch – 3×15

Day 5 – Upper (Chest + Back + Arms Pump)
Focus = moderate weight, higher volume, pump + weak points
• Incline Dumbbell Press – 3×8–12
• Flat Machine Press – 3×10–12
• Lat Pulldown – 3×10–12
• Seated Cable Row – 3×10–12
• Dumbbell Lateral Raises – 3×12–15

Arms Finisher:
Superset:
• Cable Curl – 3×12
• Tricep Pushdown – 3×12

Diet:
Total daily = 2200cals
Macronutrient Split: 180g protein /300g Carbohydrates/ 65g Fats


Cycle Plan:
Raptor Labs - Test E 250 0.5ml E3D
Raptor Labs - Cialis 10mg E2D
The Asylum - Retatrutide 3mg weekly
The Asylum - HGH 2ius daily - 1hr after dinner
The Asylum - Mots-C 2mg daily - in the AM
The Asylum - GHL-Cu 2mg daily

Additional Notes/Goals:
Have always neglected cardio and Abs as they were a large weak point of mine which has led to very little mid section changes. Have accepted that needs to change and now hitting 3 x 30 min cardio sessions a week minimum 10k stepsView attachment 209046View attachment 209047View attachment 209048

This will be a fun log for sure. I think you will be shocked at how much you improved. @Nickh27 I see a lot of potential in you. Just get the body fat lower and we can work with a lot of things.

 

[Nickh27]

Awesome brother, love that first meal haha, few people i know running it some with huge quantities lol. Leave this as is

Meal 2, two adjustments i would personally make just to free up some cals and move them to pre workout.

Swap out the nandos perinaise. Some cals available there to get back. A solid substitute here is callowfit spicy mayo, a third of the calories then nandos.

I would also look at a fat free cheese option if you must have it, or drop the cheese completely. Thats another 100cals freed up also.

The now available calories, around 220, i would use this to add a carb powder being either karbolyn or cyclic dextrin (only one of these two options) pre workout with electrolytes. You can give yourself 50g of carbs to really assist with training performance here. The beauty of those two carb choices is how fast they can be absorbed, even 20mins Preworkout will make a significant difference to training.

85kg bench at your bodyweight is good bro. Your benching more then your body weight and thats a great position to be in at this stage.

Those test results are prior to any gear use yeah? Do you have the results of your lipids, kidney, liver enzymes? Any other areas tested?

Awesome brother, love that first meal haha, few people i know running it some with huge quantities lol. Leave this as is

Meal 2, two adjustments i would personally make just to free up some cals and move them to pre workout.

Swap out the nandos perinaise. Some cals available there to get back. A solid substitute here is callowfit spicy mayo, a third of the calories then nandos.

I would also look at a fat free cheese option if you must have it, or drop the cheese completely. Thats another 100cals freed up also.

The now available calories, around 220, i would use this to add a carb powder being either karbolyn or cyclic dextrin (only one of these two options) pre workout with electrolytes. You can give yourself 50g of carbs to really assist with training performance here. The beauty of those two carb choices is how fast they can be absorbed, even 20mins Preworkout will make a significant difference to training.

85kg bench at your bodyweight is good bro. Your benching more then your body weight and thats a great position to be in at this stage.

Those test results are prior to any gear use yeah? Do you have the results of your lipids, kidney, liver enzymes? Any other areas tested?

Bro the rice pudding is elite seen it on insta when I first found it and the bloke is pounding a whole tub of yopro
I don’t have a massive sweet tooth so a lot of the time I skip the chocolate topping.

Yeah more than happy for the cheese to go. Cheese doesn’t do much for me in terms of I don’t really care much for it.

The carb powder is a brilliant idea. Being 4am wake up I struggle to stomach any food so I am definitely going to add one of those 2 options in. I’ve usually got a 20-25 minute drive to the gym in the morning so that will give it sufficient time to digest (best advice I’ve ever received)

I got a full panel done but I can’t access it anymore. The 4 markers I posted above are the only ones I tracked in my notes.
Everything was in ranges except total cholesterol was 4.2nmol and LDL was 2.9nmol

Loving the Raptor test E 250.
Have a few vials of R&D Pharma Test E 250 on hand here that we’re jumping into next to pair along with @TheAsylum Peptides

 

[Nickh27]

Bros, you are gonna kick ass on this log for sure. The reta is a popular one; lots of people are losing weight on it @Nickh27

Looking forward to taking this seriously and getting some real results loving the Reta. Pretty happy with the 2mg weekly at this stage. Not looking for overnight results. Happy to just use it as a little booster instead of pumping a high dose and expecting it to do all the work

 

[Nickh27]

This will be a fun log for sure. I think you will be shocked at how much you improved. @Nickh27 I see a lot of potential in you. Just get the body fat lower and we can work with a lot of things.

Appreciate the love brother! Looking forward to leaning out and seeing what’s underneath

 

[stevesmi]

Definitely room for a lot of improvement! I’m the first to admit that. Been training for quite a while with some okay results but nothing like it could be which is what brings me here to learn from some of the best that I wouldn’t normally have access to

You are in the right place

 

[2Thick]

Unfortunately I can not access my imedical to download the results.
These markers were taken directly from the results and logged in my phone for ease of access.

New blood test referral through roidsafe is on hand and ready to go. Will be able to provide those papers once received

Awesome if you can post those numbers. That would be beautiful. This way we can have a record of that on here and we can compare and contrast going forward. @Nickh27

 

[ROIDDERS]

Hi all,

New to Evo very new to posting anything fitness related and very far out of the comfort zone for me but here goes nothing. Hoping by posting here it keeps me a lot more accountable and motivated

Information:
30 years old
175cm
Current weight 76.8kgs

Training:
Day 1 – Chest + Triceps
• Plate loaded Chest Press – 4×6–8
• Incline Dumbbell Press – 3×8–10
• Chest Fly (Machine or DB) – 3×10–12
• Dips – 3×12-15
• Tricep Pushdowns – 3×10–12
• Overhead Tricep Extension – 3×10–12
• Hanging Leg Raises – 3×12–15

Day 2 – Back + Biceps
• Deadlift – 3×5–6
• Lat Pulldown – 4×8–12
• plate loaded seated Row – 3×8–10
• Rear Delt files – 3×10–12
• Barbell Curl – 3×8–10
• Hammer Curl – 3×10–12

Day 3 – Legs (Quads Focus)
• Back Squat – 4×6–8
• Leg Press – 3×10–12
• Walking Lunges – 3×10 each leg
• Leg Extension – 3×12–15
• Standing Calf Raises – 4×12–15

Day 4 – Shoulders + Abs
• Overhead Barbell Press – 4×6–8
• Dumbbell Lateral Raises – 4×12–15
• Rear Delt Fly – 3×12–15
• Upright Row – 3×10–12
• Hanging Leg Raises – 3×12–15
• Cable Crunch – 3×15

Day 5 – Upper (Chest + Back + Arms Pump)
Focus = moderate weight, higher volume, pump + weak points
• Incline Dumbbell Press – 3×8–12
• Flat Machine Press – 3×10–12
• Lat Pulldown – 3×10–12
• Seated Cable Row – 3×10–12
• Dumbbell Lateral Raises – 3×12–15

Arms Finisher:
Superset:
• Cable Curl – 3×12
• Tricep Pushdown – 3×12

Diet:
Total daily = 2200cals
Macronutrient Split: 180g protein /300g Carbohydrates/ 65g Fats


Cycle Plan:
Raptor Labs - Test E 250 0.5ml E3D
Raptor Labs - Cialis 10mg E2D
The Asylum - Retatrutide 3mg weekly
The Asylum - HGH 2ius daily - 1hr after dinner
The Asylum - Mots-C 2mg daily - in the AM
The Asylum - GHL-Cu 2mg daily

Additional Notes/Goals:
Have always neglected cardio and Abs as they were a large weak point of mine which has led to very little mid section changes. Have accepted that needs to change and now hitting 3 x 30 min cardio sessions a week minimum 10k stepsView attachment 209046View attachment 209047View attachment 209048

@Nickh27 this is gonna be a great log man. I think that you'll improve rapidly. I want to see you lose body fat and gain muscle. It's going to be a challenge but it's doable.

 

[Mobster]

@Nickh27 this is gonna be a great log man. I think that you'll improve rapidly. I want to see you lose body fat and gain muscle. It's going to be a challenge but it's doable.

Gotta agree with this

 

[TheAsylum]

Glad to have you on our team brother , keen to see our products change this physique ! Have our 100% support

Also super keen to see the blood test results! That HGH should elevate the IGF-1 nicely !

 

[LevButlerov]

Unfortunately I can not access my imedical to download the results.
These markers were taken directly from the results and logged in my phone for ease of access.

New blood test referral through roidsafe is on hand and ready to go. Will be able to provide those papers once received

they blocked you? @Nickh27

 

[ceo]

Looking forward to taking this seriously and getting some real results loving the Reta. Pretty happy with the 2mg weekly at this stage. Not looking for overnight results. Happy to just use it as a little booster instead of pumping a high dose and expecting it to do all the work

Bros, reta is really good. I know a lot of people are on it.

 

[Ulter]

Appreciate the love brother! Looking forward to leaning out and seeing what’s underneath

that's definitely what we like to see.

 

[ballin2504]

Hi all,

New to Evo very new to posting anything fitness related and very far out of the comfort zone for me but here goes nothing. Hoping by posting here it keeps me a lot more accountable and motivated

Information:
30 years old
175cm
Current weight 76.8kgs

Training:
Day 1 – Chest + Triceps
• Plate loaded Chest Press – 4×6–8
• Incline Dumbbell Press – 3×8–10
• Chest Fly (Machine or DB) – 3×10–12
• Dips – 3×12-15
• Tricep Pushdowns – 3×10–12
• Overhead Tricep Extension – 3×10–12
• Hanging Leg Raises – 3×12–15

Day 2 – Back + Biceps
• Deadlift – 3×5–6
• Lat Pulldown – 4×8–12
• plate loaded seated Row – 3×8–10
• Rear Delt files – 3×10–12
• Barbell Curl – 3×8–10
• Hammer Curl – 3×10–12

Day 3 – Legs (Quads Focus)
• Back Squat – 4×6–8
• Leg Press – 3×10–12
• Walking Lunges – 3×10 each leg
• Leg Extension – 3×12–15
• Standing Calf Raises – 4×12–15

Day 4 – Shoulders + Abs
• Overhead Barbell Press – 4×6–8
• Dumbbell Lateral Raises – 4×12–15
• Rear Delt Fly – 3×12–15
• Upright Row – 3×10–12
• Hanging Leg Raises – 3×12–15
• Cable Crunch – 3×15

Day 5 – Upper (Chest + Back + Arms Pump)
Focus = moderate weight, higher volume, pump + weak points
• Incline Dumbbell Press – 3×8–12
• Flat Machine Press – 3×10–12
• Lat Pulldown – 3×10–12
• Seated Cable Row – 3×10–12
• Dumbbell Lateral Raises – 3×12–15

Arms Finisher:
Superset:
• Cable Curl – 3×12
• Tricep Pushdown – 3×12

Diet:
Total daily = 2200cals
Macronutrient Split: 180g protein /300g Carbohydrates/ 65g Fats


Cycle Plan:
Raptor Labs - Test E 250 0.5ml E3D
Raptor Labs - Cialis 10mg E2D
The Asylum - Retatrutide 3mg weekly
The Asylum - HGH 2ius daily - 1hr after dinner
The Asylum - Mots-C 2mg daily - in the AM
The Asylum - GHL-Cu 2mg daily

Additional Notes/Goals:
Have always neglected cardio and Abs as they were a large weak point of mine which has led to very little mid section changes. Have accepted that needs to change and now hitting 3 x 30 min cardio sessions a week minimum 10k stepsView attachment 209046View attachment 209047View attachment 209048

@Nickh27 nice start to the log and welcome to the forum. We are glad to have you logging here.

 

[Nickh27]

Chest and Triceps done for the day.

Pre workout meal 90 minutes prior to leaving home

CALORIES 545kcal
PROTEIN 45grams
FAT 4grams
CARBS 72grams
INGREDIENTS

Banana	100g
High Protein Greek Yoghurt (160g) - Chobani Fit or YoPro	1x
Black belt choc Fudge protien powder	31g
Rice Cooked (basmati)	125g
Strawberries	100g

Cyclic Dextrin + Electrolytes 30 minutes prior to workout

•Plate loaded Chest Press – 3 ×6–8
60kg warm up set x 8
108.5kg x8
108.5kg x7
• Incline Dumbbell Press – 2×8–10
65kg x 10
70kg x 8
• Chest Fly (cable) – 2×10–12
High to low focusing on lower pec. Slow and controlled 2 second pause during squeeze
35kg x 12
35kg x 9
• Dips (+ 15kg) – ×12-15
x14
x12
• Tricep Pushdowns – 2×10–12
68kg x 11
68kg x 6 drop to 45kg x 7
• Overhead Tricep Extension – 2 ×10–12
45kg x 12
45kg x 9
• Hanging Leg Raises – 2x 12–15
(Hated both sets)

Wish the pump stayed forever
(Peep the newly acquired bicep vein)

 

[LevButlerov]

Chest and Triceps done for the day.

Pre workout meal 90 minutes prior to leaving home

CALORIES 545kcal
PROTEIN 45grams
FAT 4grams
CARBS 72grams
INGREDIENTS

Banana	100g
High Protein Greek Yoghurt (160g) - Chobani Fit or YoPro	1x
Black belt choc Fudge protien powder	31g
Rice Cooked (basmati)	125g
Strawberries	100g

Cyclic Dextrin + Electrolytes 30 minutes prior to workout

•Plate loaded Chest Press – 3 ×6–8
60kg warm up set x 8
108.5kg x8
108.5kg x7
• Incline Dumbbell Press – 2×8–10
65kg x 10
70kg x 8
• Chest Fly (cable) – 2×10–12
High to low focusing on lower pec. Slow and controlled 2 second pause during squeeze
35kg x 12
35kg x 9
• Dips (+ 15kg) – ×12-15
x14
x12
• Tricep Pushdowns – 2×10–12
68kg x 11
68kg x 6 drop to 45kg x 7
• Overhead Tricep Extension – 2 ×10–12
45kg x 12
45kg x 9
• Hanging Leg Raises – 2x 12–15
(Hated both sets)

Wish the pump stayed forever
(Peep the newly acquired bicep vein)

Good day you're looking wide in the pics @Nickh27 what are your total macros?

and love your dips after flys thats the big pump!

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

 

[Yuri]

Gym looks epic bro!

That mela sound mad, I love rice made into a pudding like that!

 

[Nickh27]

Good day you're looking wide in the pics @Nickh27 what are your total macros?

and love your dips after flys thats the big pump!

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

Total daily = 2200cals
Macronutrient Split: 180g protein /240g Carbohydrates/ 55g Fats

Yeah trying to develop my lower pecs more and I’ve found the weighted dips definitely are helping with that

 

[rizzlekdizzle]

Veins coming through nicely.
I couldn't eat anything that size pre-workout - I like to go on a relatively empty stomach

 

[Nickh27]

Veins coming through nicely.
I couldn't eat anything that size pre-workout - I like to go on a relatively empty stomach

Appreciate that

Yeah I usually train at 4am on a pretty empty stomach but being on holidays it’s giving me a chance to train abit later.
Preworkout meal was definitely a little on the heavier side but we ate 90minutes before leaving the house with a 20 minute drive to the gym so we had nearly 2 hours for it to digest/ settle

 

[waggat]

Hi all,

New to Evo very new to posting anything fitness related and very far out of the comfort zone for me but here goes nothing. Hoping by posting here it keeps me a lot more accountable and motivated

Information:
30 years old
175cm
Current weight 76.8kgs

Training:
Day 1 – Chest + Triceps
• Plate loaded Chest Press – 4×6–8
• Incline Dumbbell Press – 3×8–10
• Chest Fly (Machine or DB) – 3×10–12
• Dips – 3×12-15
• Tricep Pushdowns – 3×10–12
• Overhead Tricep Extension – 3×10–12
• Hanging Leg Raises – 3×12–15

Day 2 – Back + Biceps
• Deadlift – 3×5–6
• Lat Pulldown – 4×8–12
• plate loaded seated Row – 3×8–10
• Rear Delt files – 3×10–12
• Barbell Curl – 3×8–10
• Hammer Curl – 3×10–12

Day 3 – Legs (Quads Focus)
• Back Squat – 4×6–8
• Leg Press – 3×10–12
• Walking Lunges – 3×10 each leg
• Leg Extension – 3×12–15
• Standing Calf Raises – 4×12–15

Day 4 – Shoulders + Abs
• Overhead Barbell Press – 4×6–8
• Dumbbell Lateral Raises – 4×12–15
• Rear Delt Fly – 3×12–15
• Upright Row – 3×10–12
• Hanging Leg Raises – 3×12–15
• Cable Crunch – 3×15

Day 5 – Upper (Chest + Back + Arms Pump)
Focus = moderate weight, higher volume, pump + weak points
• Incline Dumbbell Press – 3×8–12
• Flat Machine Press – 3×10–12
• Lat Pulldown – 3×10–12
• Seated Cable Row – 3×10–12
• Dumbbell Lateral Raises – 3×12–15

Arms Finisher:
Superset:
• Cable Curl – 3×12
• Tricep Pushdown – 3×12

Diet:
Total daily = 2200cals
Macronutrient Split: 180g protein /300g Carbohydrates/ 65g Fats


Cycle Plan:
Raptor Labs - Test E 250 0.5ml E3D
Raptor Labs - Cialis 10mg E2D
The Asylum - Retatrutide 3mg weekly
The Asylum - HGH 2ius daily - 1hr after dinner
The Asylum - Mots-C 2mg daily - in the AM
The Asylum - GHL-Cu 2mg daily

Additional Notes/Goals:
Have always neglected cardio and Abs as they were a large weak point of mine which has led to very little mid section changes. Have accepted that needs to change and now hitting 3 x 30 min cardio sessions a week minimum 10k stepsView attachment 209046View attachment 209047View attachment 209048

Hey mate, nice start to your log here.

You look pretty good. Can tell you have some muscle already. Will look awesome if you lose some fat.

Your workout isn't bad. I can see you have a classic 4-way plus an extra upper day. My two issues are as follows: 1) you added an extra day to what people normally do in total in a week. This may end up being too much. This is more something to keep an eye on (ie are you recovering or are you accumulating fatigue). 2) Only one leg day. I've always felt that a 4-way biases upper body. You've then got the extra upper day. If I take out abs and calves, you have 24 upper body exercises and 4 leg exercises.

Morning brother! Thanks for taking the time to give the advice.

Defiantly going to give the work out volume decrease a go this week. Dropping a set off each and let’s push harder I’ll keep you posted

I have taken a lot of advice regarding cycles from people in the industry via telegram group chats ect before I started anything to make sure I understood what I was doing, why I was doing it and what effects it could have.

Apologies, we’re sitting at 177 protien 240 carbs and 55g fats for the day. 1st meal of the day is around 7am when I get to the office which is after the gym. I wake at 4am daily to train. Mots-c and pre workout before gym

Meal 1
CALORIES 545kcal
PROTEIN 45grams
FAT 4grams
CARBS 72grams
INGREDIENTS

Banana	100g
High Protein Greek Yoghurt (160g) - Chobani Fit or YoPro	1x
Black belt choc Fudge protien powder	31g
Rice Cooked (Generic)	125g
Strawberries	100g
Sugar Free Chocolate Fudge Flavoured Topping - Queen	20ml

Meal 2
CALORIES 929kcal
PROTEIN 78 grams
FAT 33 grams
CARBS 80 grams

50% Less Fat Cheese Slice (17g) - Bega	2
Chicken Breast (Weighed Raw)	240g
Lettuce	70g
Perinaise Sauce - Nando's	60g
Tomato	100g
Wrap (71g) - Mission	2

Meal 3

CALORIES 804 kcal
PROTEIN 54 grams
FAT 18 grams
CARBS 88 grams

Canned Black Beans	60g
Corn Canned No Added Salt - Edgell	60g
Cucumber	60g
Extra Lean Beef Mince (5 Star)	180g
(Weighed Raw)	40g
Lettuce	60g
Mila Salsa - Old El Paso	200g
Rice Cooked (Generic)	35g
Sour Cream Light	15g
Taco Spice Mix - Old El Paso	60g

Yeah definitely 76.8kg I feel like I’m holding a bit of muscle in the upper body, legs are pretty lean with a little bit of muscle definition but nothing crazy. Definitely holding excess fat in the mid section with not much muscle going on there.

I have been training for a number of years now with the last 12 months or so pretty consistently. Strength has been holding on pretty well so far this cut. Not looking to break any records with my lifts. Can still comfortably bench 100kg for 3-4 reps but for training i usually sit around 85kg bench to get close to failure around the 8th rep mark on the final 2 sets.

I did get bloods done prior. Due to get a new sample taken in approximately 3 weeks. Will provide a full blood work up when I receive them as I can’t access my last results PDF
Number below though

Test - 11 nmol
Free test - 223 pmol
SHGB - 28
E2 - 107 pmol

Look forward to hearing your thoughts

Meals and macros look pretty good to me.

Geez you natural test levels were low. Ever done any cycles in the past?

Chest and Triceps done for the day.

Pre workout meal 90 minutes prior to leaving home

CALORIES 545kcal
PROTEIN 45grams
FAT 4grams
CARBS 72grams
INGREDIENTS

Banana	100g
High Protein Greek Yoghurt (160g) - Chobani Fit or YoPro	1x
Black belt choc Fudge protien powder	31g
Rice Cooked (basmati)	125g
Strawberries	100g

Cyclic Dextrin + Electrolytes 30 minutes prior to workout

•Plate loaded Chest Press – 3 ×6–8
60kg warm up set x 8
108.5kg x8
108.5kg x7
• Incline Dumbbell Press – 2×8–10
65kg x 10
70kg x 8
• Chest Fly (cable) – 2×10–12
High to low focusing on lower pec. Slow and controlled 2 second pause during squeeze
35kg x 12
35kg x 9
• Dips (+ 15kg) – ×12-15
x14
x12
• Tricep Pushdowns – 2×10–12
68kg x 11
68kg x 6 drop to 45kg x 7
• Overhead Tricep Extension – 2 ×10–12
45kg x 12
45kg x 9
• Hanging Leg Raises – 2x 12–15
(Hated both sets)

Wish the pump stayed forever
(Peep the newly acquired bicep vein)

Volume looks much better with @Allupfromhere 's advice of two working sets.

 

[LevButlerov]

Total daily = 2200cals
Macronutrient Split: 180g protein /240g Carbohydrates/ 55g Fats

Yeah trying to develop my lower pecs more and I’ve found the weighted dips definitely are helping with that

protein too low lets get it to 220 level or so
and dips are the best for pec growth @Nickh27

 

[Nickh27]

Happy Sunday folks

Current body weight 75.95kg (-0.85kg)

The week definitely didn’t go to plan, coming down with a very nasty Chest Infection/ Flu on Easter Sunday. Symptoms still lingering around a week later.
Decided to listen to my body and take a few days off training to recover. Diet stayed on track for the week with some minor adjustments taking the protien intake to 200g per day and fats down to 55g.

Transitioning to 0.2ml Daily Test E 250 injections as opposed to E3D in an aim to keep all levels as consistent as possible leading up to blood tests in 3 weeks as well as hoping in it will clear up the slight acne forming on my back.

@TheAsylum Mots-c definitely helping with the energy levels throughout the day while being so sick along with the 3ius of growth at night time assisting with the sleep

Looking forward to getting over this flu and continuing on at full strength throughout this journey

 

[LevButlerov]

Happy Sunday folks

Current body weight 75.95kg (-0.85kg)

The week definitely didn’t go to plan, coming down with a very nasty Chest Infection/ Flu on Easter Sunday. Symptoms still lingering around a week later.
Decided to listen to my body and take a few days off training to recover. Diet stayed on track for the week with some minor adjustments taking the protien intake to 200g per day and fats down to 55g.

Transitioning to 0.2ml Daily Test E 250 injections as opposed to E3D in an aim to keep all levels as consistent as possible leading up to blood tests in 3 weeks as well as hoping in it will clear up the slight acne forming on my back.

@TheAsylum Mots-c definitely helping with the energy levels throughout the day while being so sick along with the 3ius of growth at night time assisting with the sleep

Looking forward to getting over this flu and continuing on at full strength throughout this journey

chest infections not good get high vitamins and high C/D/elderberry/ZINC in

 

[HXVSEP]

Happy Sunday folks

Current body weight 75.95kg (-0.85kg)

The week definitely didn’t go to plan, coming down with a very nasty Chest Infection/ Flu on Easter Sunday. Symptoms still lingering around a week later.
Decided to listen to my body and take a few days off training to recover. Diet stayed on track for the week with some minor adjustments taking the protien intake to 200g per day and fats down to 55g.

Transitioning to 0.2ml Daily Test E 250 injections as opposed to E3D in an aim to keep all levels as consistent as possible leading up to blood tests in 3 weeks as well as hoping in it will clear up the slight acne forming on my back.

@TheAsylum Mots-c definitely helping with the energy levels throughout the day while being so sick along with the 3ius of growth at night time assisting with the sleep

Looking forward to getting over this flu and continuing on at full strength throughout this journey

Rest up cuzzy hopefully you start feeling better soon god bless

 

[Nickh27]

Rest up cuzzy hopefully you start feeling better soon god bless

Appreciate you brother. Much love

 

[Nickh27]

Been a bit radio silent over the last couple of weeks due to illness. Back to 100% and ready to move
Training took a big hit due to the chest infection aswell as hitting the correct macros.

Biggest change over the last few weeks has been signing up with a proper coach to get training, macros and PEDs set to get optimal results

Current weight - 75.75kg

Supplement Name	Dosage	When to Take
Fish Oil	2,000mg	Daily
CoQ10	200mg	Daily
Vitamin D	5,000lU	Daily
Vitamin K2	200mcg	Daily
NAC	1,000mg	Daily
Magnesium Glycinate	400mg	Nightly
Methylene Blue	10mg	Morning
Berberine	500mg	Daily

PEDs
Testosterone Enanthate 225mg weekly - daily injections

Peptides - @TheAsylum
Asylum HGH 4iu Before Bed
Asylum Retatrutide 2mg 1x Weekly
Asylum MOTC 2mg Daily - Pre Workout
Asylum Slu-pp-332 25mg 2x Daily
Asylum GHK-cu 3mg Daily

Macros -
Kcal 2390/2390kcal
Protein 190.5/190.5g
Carbs 302.3/302.3g
Fat 39.7/39.7g

Training split -
Upper
Lower
Rest/cardio
Upper
Lower
Rest/cardio
Rest/ cardio

 

[LevButlerov]

View attachment 220825

View attachment 220832
Been a bit radio silent over the last couple of weeks due to illness. Back to 100% and ready to move
Training took a big hit due to the chest infection aswell as hitting the correct macros.

Biggest change over the last few weeks has been signing up with a proper coach to get training, macros and PEDs set to get optimal results

Current weight - 75.75kg

Supplement Name	Dosage	When to Take
Fish Oil	2,000mg	Daily
CoQ10	200mg	Daily
Vitamin D	5,000lU	Daily
Vitamin K2	200mcg	Daily
NAC	1,000mg	Daily
Magnesium Glycinate	400mg	Nightly
Methylene Blue	10mg	Morning
Berberine	500mg	Daily

PEDs
Testosterone Enanthate 225mg weekly - daily injections

Peptides - @TheAsylum
Asylum HGH 4iu Before Bed
Asylum Retatrutide 2mg 1x Weekly
Asylum MOTC 2mg Daily - Pre Workout
Asylum Slu-pp-332 25mg 2x Daily
Asylum GHK-cu 3mg Daily

Macros -
Kcal 2390/2390kcal
Protein 190.5/190.5g
Carbs 302.3/302.3g
Fat 39.7/39.7g

Training split -
Upper
Lower
Rest/cardio
Upper
Lower
Rest/cardio
Rest/ cardio

looking good leaning out and staying strong lets see how you do as updates come in @Nickh27

 

[TheAsylum]

Noticeable body composition starting to shift! Awesome to see . Brother putting in the work

 

[Nickh27]

Midweek update -

4am Abs and cardio completed

Feeling great and motivated to push harder. Whilst the scales aren’t moving to much Seeing the visual body composition changes weekly mean we’ve got to be doing something right

 

[LevButlerov]

Midweek update -

4am Abs and cardio completed

Feeling great and motivated to push harder. Whilst the scales aren’t moving to much Seeing the visual body composition changes weekly mean we’ve got to be doing something right

looking good in pic lets do an ab shot

 

[Nickh27]

Week 5 update

Current weight 74.2kgs ( - 2.6kg down )
Scales moving down comfortably with strength holding nicely. Slow week for training due to an increase in work schedule. Step count through the roof with an average of 18k steps per day.
Looking to keep consistent with the steps and bring the training levels back on track.

Lowering test e dosage down to 200mg weekly split w/ daily pins. E2 levels slightly elevated with no major side effects. Reassessing in 5 weeks in no changes we will implement some corrective changes

 

[LevButlerov]

Week 5 update

Current weight 74.2kgs ( - 2.6kg down )
Scales moving down comfortably with strength holding nicely. Slow week for training due to an increase in work schedule. Step count through the roof with an average of 18k steps per day.
Looking to keep consistent with the steps and bring the training levels back on track.

Lowering test e dosage down to 200mg weekly split w/ daily pins. E2 levels slightly elevated with no major side effects. Reassessing in 5 weeks in no changes we will implement some corrective changes

e2 is high really even no sides i would start managing the e2 more, are you doing something about it? @Nick9797 besides test dose lowering? like aromasin eq etc

and you're looking good in the pics! wide shoulders, good chest!

@Allupfromhere @Pigsy @waggat@Kopite67 @LH5515 @Yuri @bss

 

[waggat]

Week 5 update

Current weight 74.2kgs ( - 2.6kg down )
Scales moving down comfortably with strength holding nicely. Slow week for training due to an increase in work schedule. Step count through the roof with an average of 18k steps per day.
Looking to keep consistent with the steps and bring the training levels back on track.

Lowering test e dosage down to 200mg weekly split w/ daily pins. E2 levels slightly elevated with no major side effects. Reassessing in 5 weeks in no changes we will implement some corrective changes

Looking good mate.

That E2 isn't too bad. Dropping to 200 should have you all good though.

Will be interested to see how you go on the upper/lower split.

 

[Nickh27]

@waggat @LevButlerov currently the plan is drop to 200mg then reassess and implement corrective measures if needed then. Up until about 4 weeks ago I was running 350mg a week while still being in a cutting phase aswell as not running bloods (Not smart)
now that I have a coach on board we are tweaking protocols and monitoring levels to get everything where it needs to be

Post workout check this morning

 

[LevButlerov]

@waggat @LevButlerov currently the plan is drop to 200mg then reassess and implement corrective measures if needed then. Up until about 4 weeks ago I was running 350mg a week while still being in a cutting phase aswell as not running bloods (Not smart)
now that I have a coach on board we are tweaking protocols and monitoring levels to get everything where it needs to be

Post workout check this morning

drop to 200mgs is a good start you look good in the pic thick, we need to get your macros in order @Nickh27

 

[Nickh27]

drop to 200mgs is a good start you look good in the pic thick, we need to get your macros in order @Nickh27

Concerns about the macros bro?

Training day Macros -
Kcal 2390
Protein 190.5
Carbs 302.3
Fat 39.7

Non training day Macros -
Kcal 2210
Protein 190.5g
Carbs 252g
Fat 39.7

 

[LevButlerov]

Concerns about the macros bro?

Training day Macros -
Kcal 2390
Protein 190.5
Carbs 302.3
Fat 39.7

Non training day Macros -
Kcal 2210
Protein 190.5g
Carbs 252g
Fat 39.7

yes i was thinking protein low and fat low lets get protein to 220 and fat to 70

 

[Nickh27]

yes i was thinking protein low and fat low lets get protein to 220 and fat to 70

No disrespect at all here

That’s roughly an additional 390cals which would put me at nearly 2800cals for the day

Are you suggesting dropping carbs by nearly 100g to account for that?

 

[LevButlerov]

No disrespect at all here

That’s roughly an additional 390cals which would put me at nearly 2800cals for the day

Are you suggesting dropping carbs by nearly 100g to account for that?

you're counting calories you dont need to you should be working on macros @Nickh27
adding the cals wont cause an issue at all

 

[Nickh27]

6 weeks update
80.2kg > 74.10

Strength has stayed steady. Performance in the gym has increased. Overall feeling fantastic

 

[bigKO1]

6 weeks update
80.2kg > 74.10

Strength has stayed steady. Performance in the gym has increased. Overall feeling fantastic

Great progress @Nickh27 , you got a target weight or are you just going till your happy?

 

[Nickh27]

Great progress @Nickh27 , you got a target weight or are you just going till your happy?

Appreciate that bro
there’s not goal weight it mind it’s more based on body composition the scales are just an easy metric to track. Definitely gonna still with the deficit a while longer being at 2390cals with the weight still coming off I don’t feel the need just yet to adjust. Just gonna get leaner incorporate some more ab training and get my first ever 6 pack then reevaluate

 

[J smooth]

6 weeks update
80.2kg > 74.10

Strength has stayed steady. Performance in the gym has increased. Overall feeling fantastic

Looking sick mate for 6 weeks. Hard work

 

[LevButlerov]

6 weeks update
80.2kg > 74.10

Strength has stayed steady. Performance in the gym has increased. Overall feeling fantastic

nice look really leaning out

 

[bigKO1]

Appreciate that bro
there’s not goal weight it mind it’s more based on body composition the scales are just an easy metric to track. Definitely gonna still with the deficit a while longer being at 2390cals with the weight still coming off I don’t feel the need just yet to adjust. Just gonna get leaner incorporate some more ab training and get my first ever 6 pack then reevaluate

Sounds good.

 

[Nickh27]

2nd upper body session done for the week. Feeling good and starting to see some real changes

 

[LevButlerov]

2nd upper body session done for the week. Feeling good and starting to see some real changes View attachment 234255View attachment 234256

nice you look good pumped wide!

 

[Nickh27]

Week 7

Current weight 73.4kg
Total loss for the 7 weeks 6.8kg

Hit a bit of a slump leading in to last week with some digestion issues. Sorted all that out and prepared myself to bounce back. Locked in hard with consistent training, meals and cardio with total daily steps averaging over 25k per day and we got the results we were hoping for.

Peptides kept in constant supply by @TheAsylum
Logging his
Retatrutide
HGH
Mots C
GHK-CU
Slupp-332

Currently using R&D Pharma Testosterone


Coached by Troy (if you know you know) keeping me accountable and on making great progress. Fixed up my protocols and got supporting supplements on track. Training, Meals and PEDs all structured by Coach to fit my life style

Supplement Name	Dosage	When to Take
Fish Oil	2,000mg	Daily
CoQ10	200mg	Daily
Vitamin D		Daily
Vitamin K2	200mcg	Daily
NAC	1,000mg	Daily
Magnesium Glycinate	400mg	Nightly
Testosterone Enanthate	200mg Weekly	Daily
Creatine	10g	Daily
HGH	4IU	Before Bed
Methylene Blue	10mg	Daily - Morning
Retatrutide	2mg	1x Weekly
Cialis	10mg	E2D
Mots-C	2mg	Daily
SLU PP	20mg	2x Daily

Kcal 2339/2339kcal
Protein 195.6/195.6g
Carbs 267.4/267.4g
Fat 39.1/39.1g

Pre workout
Cyclic dextrin 50g
Bulk nutrients electrolytes

Post Workout Meal
Banana 100 g
Greek fat free yoghurt by chobani 200 g
Whey 32.5 g
Cooked rice 125 g
Strawberries 100 g
Peanut butter 15 g

Lunch
Cooked rice 250 g
Country harvest australian garden m by birds eye 200 g
5% fat extra lean mince beef 200 g

Dinner
Country harvest australian garden mix by birds eye 200 g
Rump steak 300 g
Spud lite potato by zerella 500 g

Training
Upper Lower 4 day split Mon Tue -Thur Fri
Cardio and recovery sessions on the off days Wed, Sat, Sun
Aim for training is to finish each set as close to if not at physical failure.

Upper 1

• Smith Machine Incline Bench Press — 3 sets × 6–10 reps
• Pec Deck Fly — 3 sets × 8–12 reps
• Chest-Supported Row — 3 sets × 8–10 reps
• Cable Neutral Grip Lat Pulldown — 3 sets × 8–12 reps
• Dumbbell Lateral Raise — 3 sets × 10–15 reps
• Dumbbell Incline Biceps Curl — 3 sets × 8–12 reps
• Cable Triceps Pushdown — 3 sets × 8–12 reps
• Cable Kneeling Crunch — 3 sets × 10–15 reps

Lower 1

• Lying Leg Curl — 3 sets × 12–15 reps
• Hack Squat — 3 sets × 6–8 reps
• Leg Extension — 3 sets × 10–12 reps
• Seated Leg Curl — 3 sets × 12–15 reps
• Seated Hip Adduction — 2 sets × 10–12 reps
• Calf Raise Leg Press Machine — 3 sets × 10–15 reps

Upper 2

• Smith Machine Incline Bench Press — 3 sets × 6–10 reps
• Pec Deck Fly — 3 sets × 8–12 reps
• Chest-Supported Row — 3 sets × 8–10 reps
• Cable Neutral Grip Lat Pulldown — 3 sets × 8–12 reps
• Dumbbell Lateral Raise — 3 sets × 10–15 reps
• Dumbbell Incline Biceps Curl — 3 sets × 8–12 reps
• Cable Triceps Pushdown — 3 sets × 8–12 reps
• Cable Kneeling Crunch — 3 sets × 10–15 reps

Lower 2

• Lying Leg Curl — 3 sets × 12–15 reps
• Romanian Deadlift Dumbbells — 2 sets × 8–10 reps
• Leg Extension — 3 sets × 10–12 reps
• Seated Hip Adduction — 2 sets × 10–12 reps
• Calf Raise Leg Press Machine — 3 sets × 10–15 reps
• Hack Squat — 2 sets × 6–8 reps

 

[TheAsylum]

That 6 pack is peaking so hard bro ! Proud of your journey brother and you should be to

 

[LevButlerov]

Week 7

Current weight 73.4kg
Total loss for the 7 weeks 6.8kg

Hit a bit of a slump leading in to last week with some digestion issues. Sorted all that out and prepared myself to bounce back. Locked in hard with consistent training, meals and cardio with total daily steps averaging over 25k per day and we got the results we were hoping for.

Peptides kept in constant supply by @TheAsylum
Logging his
Retatrutide
HGH
Mots C
GHK-CU
Slupp-332

Currently using R&D Pharma Testosterone


Coached by Troy (if you know you know) keeping me accountable and on making great progress. Fixed up my protocols and got supporting supplements on track. Training, Meals and PEDs all structured by Coach to fit my life style

Supplement Name	Dosage	When to Take
Fish Oil	2,000mg	Daily
CoQ10	200mg	Daily
Vitamin D		Daily
Vitamin K2	200mcg	Daily
NAC	1,000mg	Daily
Magnesium Glycinate	400mg	Nightly
Testosterone Enanthate	200mg Weekly	Daily
Creatine	10g	Daily
HGH	4IU	Before Bed
Methylene Blue	10mg	Daily - Morning
Retatrutide	2mg	1x Weekly
Cialis	10mg	E2D
Mots-C	2mg	Daily
SLU PP	20mg	2x Daily

Kcal 2339/2339kcal
Protein 195.6/195.6g
Carbs 267.4/267.4g
Fat 39.1/39.1g

Pre workout
Cyclic dextrin 50g
Bulk nutrients electrolytes

Post Workout Meal
Banana 100 g
Greek fat free yoghurt by chobani 200 g
Whey 32.5 g
Cooked rice 125 g
Strawberries 100 g
Peanut butter 15 g

Lunch
Cooked rice 250 g
Country harvest australian garden m by birds eye 200 g
5% fat extra lean mince beef 200 g

Dinner
Country harvest australian garden mix by birds eye 200 g
Rump steak 300 g
Spud lite potato by zerella 500 g

Training
Upper Lower 4 day split Mon Tue -Thur Fri
Cardio and recovery sessions on the off days Wed, Sat, Sun
Aim for training is to finish each set as close to if not at physical failure.

Upper 1

• Smith Machine Incline Bench Press — 3 sets × 6–10 reps
• Pec Deck Fly — 3 sets × 8–12 reps
• Chest-Supported Row — 3 sets × 8–10 reps
• Cable Neutral Grip Lat Pulldown — 3 sets × 8–12 reps
• Dumbbell Lateral Raise — 3 sets × 10–15 reps
• Dumbbell Incline Biceps Curl — 3 sets × 8–12 reps
• Cable Triceps Pushdown — 3 sets × 8–12 reps
• Cable Kneeling Crunch — 3 sets × 10–15 reps

Lower 1

• Lying Leg Curl — 3 sets × 12–15 reps
• Hack Squat — 3 sets × 6–8 reps
• Leg Extension — 3 sets × 10–12 reps
• Seated Leg Curl — 3 sets × 12–15 reps
• Seated Hip Adduction — 2 sets × 10–12 reps
• Calf Raise Leg Press Machine — 3 sets × 10–15 reps

Upper 2

• Smith Machine Incline Bench Press — 3 sets × 6–10 reps
• Pec Deck Fly — 3 sets × 8–12 reps
• Chest-Supported Row — 3 sets × 8–10 reps
• Cable Neutral Grip Lat Pulldown — 3 sets × 8–12 reps
• Dumbbell Lateral Raise — 3 sets × 10–15 reps
• Dumbbell Incline Biceps Curl — 3 sets × 8–12 reps
• Cable Triceps Pushdown — 3 sets × 8–12 reps
• Cable Kneeling Crunch — 3 sets × 10–15 reps

Lower 2

• Lying Leg Curl — 3 sets × 12–15 reps
• Romanian Deadlift Dumbbells — 2 sets × 8–10 reps
• Leg Extension — 3 sets × 10–12 reps
• Seated Hip Adduction — 2 sets × 10–12 reps
• Calf Raise Leg Press Machine — 3 sets × 10–15 reps
• Hack Squat — 2 sets × 6–8 reps

perfect meal prep nice! and love the size of arms shoulders arms SIZE UP! @Nickh27

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss @Ohdamn

 

[waggat]

Week 7

Current weight 73.4kg
Total loss for the 7 weeks 6.8kg

Hit a bit of a slump leading in to last week with some digestion issues. Sorted all that out and prepared myself to bounce back. Locked in hard with consistent training, meals and cardio with total daily steps averaging over 25k per day and we got the results we were hoping for.

Peptides kept in constant supply by @TheAsylum
Logging his
Retatrutide
HGH
Mots C
GHK-CU
Slupp-332

Currently using R&D Pharma Testosterone


Coached by Troy (if you know you know) keeping me accountable and on making great progress. Fixed up my protocols and got supporting supplements on track. Training, Meals and PEDs all structured by Coach to fit my life style

Supplement Name	Dosage	When to Take
Fish Oil	2,000mg	Daily
CoQ10	200mg	Daily
Vitamin D		Daily
Vitamin K2	200mcg	Daily
NAC	1,000mg	Daily
Magnesium Glycinate	400mg	Nightly
Testosterone Enanthate	200mg Weekly	Daily
Creatine	10g	Daily
HGH	4IU	Before Bed
Methylene Blue	10mg	Daily - Morning
Retatrutide	2mg	1x Weekly
Cialis	10mg	E2D
Mots-C	2mg	Daily
SLU PP	20mg	2x Daily

Kcal 2339/2339kcal
Protein 195.6/195.6g
Carbs 267.4/267.4g
Fat 39.1/39.1g

Pre workout
Cyclic dextrin 50g
Bulk nutrients electrolytes

Post Workout Meal
Banana 100 g
Greek fat free yoghurt by chobani 200 g
Whey 32.5 g
Cooked rice 125 g
Strawberries 100 g
Peanut butter 15 g

Lunch
Cooked rice 250 g
Country harvest australian garden m by birds eye 200 g
5% fat extra lean mince beef 200 g

Dinner
Country harvest australian garden mix by birds eye 200 g
Rump steak 300 g
Spud lite potato by zerella 500 g

Training
Upper Lower 4 day split Mon Tue -Thur Fri
Cardio and recovery sessions on the off days Wed, Sat, Sun
Aim for training is to finish each set as close to if not at physical failure.

Upper 1

• Smith Machine Incline Bench Press — 3 sets × 6–10 reps
• Pec Deck Fly — 3 sets × 8–12 reps
• Chest-Supported Row — 3 sets × 8–10 reps
• Cable Neutral Grip Lat Pulldown — 3 sets × 8–12 reps
• Dumbbell Lateral Raise — 3 sets × 10–15 reps
• Dumbbell Incline Biceps Curl — 3 sets × 8–12 reps
• Cable Triceps Pushdown — 3 sets × 8–12 reps
• Cable Kneeling Crunch — 3 sets × 10–15 reps

Lower 1

• Lying Leg Curl — 3 sets × 12–15 reps
• Hack Squat — 3 sets × 6–8 reps
• Leg Extension — 3 sets × 10–12 reps
• Seated Leg Curl — 3 sets × 12–15 reps
• Seated Hip Adduction — 2 sets × 10–12 reps
• Calf Raise Leg Press Machine — 3 sets × 10–15 reps

Upper 2

• Smith Machine Incline Bench Press — 3 sets × 6–10 reps
• Pec Deck Fly — 3 sets × 8–12 reps
• Chest-Supported Row — 3 sets × 8–10 reps
• Cable Neutral Grip Lat Pulldown — 3 sets × 8–12 reps
• Dumbbell Lateral Raise — 3 sets × 10–15 reps
• Dumbbell Incline Biceps Curl — 3 sets × 8–12 reps
• Cable Triceps Pushdown — 3 sets × 8–12 reps
• Cable Kneeling Crunch — 3 sets × 10–15 reps

Lower 2

• Lying Leg Curl — 3 sets × 12–15 reps
• Romanian Deadlift Dumbbells — 2 sets × 8–10 reps
• Leg Extension — 3 sets × 10–12 reps
• Seated Hip Adduction — 2 sets × 10–12 reps
• Calf Raise Leg Press Machine — 3 sets × 10–15 reps
• Hack Squat — 2 sets × 6–8 reps

Workouts looks good mate. Well balanced sessions.

 

[Ohdamn]

Week 7

Current weight 73.4kg
Total loss for the 7 weeks 6.8kg

Hit a bit of a slump leading in to last week with some digestion issues. Sorted all that out and prepared myself to bounce back. Locked in hard with consistent training, meals and cardio with total daily steps averaging over 25k per day and we got the results we were hoping for.

Peptides kept in constant supply by @TheAsylum
Logging his
Retatrutide
HGH
Mots C
GHK-CU
Slupp-332

Currently using R&D Pharma Testosterone


Coached by Troy (if you know you know) keeping me accountable and on making great progress. Fixed up my protocols and got supporting supplements on track. Training, Meals and PEDs all structured by Coach to fit my life style

Supplement Name	Dosage	When to Take
Fish Oil	2,000mg	Daily
CoQ10	200mg	Daily
Vitamin D		Daily
Vitamin K2	200mcg	Daily
NAC	1,000mg	Daily
Magnesium Glycinate	400mg	Nightly
Testosterone Enanthate	200mg Weekly	Daily
Creatine	10g	Daily
HGH	4IU	Before Bed
Methylene Blue	10mg	Daily - Morning
Retatrutide	2mg	1x Weekly
Cialis	10mg	E2D
Mots-C	2mg	Daily
SLU PP	20mg	2x Daily

Kcal 2339/2339kcal
Protein 195.6/195.6g
Carbs 267.4/267.4g
Fat 39.1/39.1g

Pre workout
Cyclic dextrin 50g
Bulk nutrients electrolytes

Post Workout Meal
Banana 100 g
Greek fat free yoghurt by chobani 200 g
Whey 32.5 g
Cooked rice 125 g
Strawberries 100 g
Peanut butter 15 g

Lunch
Cooked rice 250 g
Country harvest australian garden m by birds eye 200 g
5% fat extra lean mince beef 200 g

Dinner
Country harvest australian garden mix by birds eye 200 g
Rump steak 300 g
Spud lite potato by zerella 500 g

Training
Upper Lower 4 day split Mon Tue -Thur Fri
Cardio and recovery sessions on the off days Wed, Sat, Sun
Aim for training is to finish each set as close to if not at physical failure.

Upper 1

• Smith Machine Incline Bench Press — 3 sets × 6–10 reps
• Pec Deck Fly — 3 sets × 8–12 reps
• Chest-Supported Row — 3 sets × 8–10 reps
• Cable Neutral Grip Lat Pulldown — 3 sets × 8–12 reps
• Dumbbell Lateral Raise — 3 sets × 10–15 reps
• Dumbbell Incline Biceps Curl — 3 sets × 8–12 reps
• Cable Triceps Pushdown — 3 sets × 8–12 reps
• Cable Kneeling Crunch — 3 sets × 10–15 reps

Lower 1

• Lying Leg Curl — 3 sets × 12–15 reps
• Hack Squat — 3 sets × 6–8 reps
• Leg Extension — 3 sets × 10–12 reps
• Seated Leg Curl — 3 sets × 12–15 reps
• Seated Hip Adduction — 2 sets × 10–12 reps
• Calf Raise Leg Press Machine — 3 sets × 10–15 reps

Upper 2

• Smith Machine Incline Bench Press — 3 sets × 6–10 reps
• Pec Deck Fly — 3 sets × 8–12 reps
• Chest-Supported Row — 3 sets × 8–10 reps
• Cable Neutral Grip Lat Pulldown — 3 sets × 8–12 reps
• Dumbbell Lateral Raise — 3 sets × 10–15 reps
• Dumbbell Incline Biceps Curl — 3 sets × 8–12 reps
• Cable Triceps Pushdown — 3 sets × 8–12 reps
• Cable Kneeling Crunch — 3 sets × 10–15 reps

Lower 2

• Lying Leg Curl — 3 sets × 12–15 reps
• Romanian Deadlift Dumbbells — 2 sets × 8–10 reps
• Leg Extension — 3 sets × 10–12 reps
• Seated Hip Adduction — 2 sets × 10–12 reps
• Calf Raise Leg Press Machine — 3 sets × 10–15 reps
• Hack Squat — 2 sets × 6–8 reps

Outstanding work brother, consistency always wins. Nearly 7kg down while keeping performance high is incredible. Dialled in training, nutrition, cardio and recovery all showing

 

[HarleyGuy]

Week 7

Current weight 73.4kg
Total loss for the 7 weeks 6.8kg

Hit a bit of a slump leading in to last week with some digestion issues. Sorted all that out and prepared myself to bounce back. Locked in hard with consistent training, meals and cardio with total daily steps averaging over 25k per day and we got the results we were hoping for.

Peptides kept in constant supply by @TheAsylum
Logging his
Retatrutide
HGH
Mots C
GHK-CU
Slupp-332

Currently using R&D Pharma Testosterone


Coached by Troy (if you know you know) keeping me accountable and on making great progress. Fixed up my protocols and got supporting supplements on track. Training, Meals and PEDs all structured by Coach to fit my life style

Supplement Name	Dosage	When to Take
Fish Oil	2,000mg	Daily
CoQ10	200mg	Daily
Vitamin D		Daily
Vitamin K2	200mcg	Daily
NAC	1,000mg	Daily
Magnesium Glycinate	400mg	Nightly
Testosterone Enanthate	200mg Weekly	Daily
Creatine	10g	Daily
HGH	4IU	Before Bed
Methylene Blue	10mg	Daily - Morning
Retatrutide	2mg	1x Weekly
Cialis	10mg	E2D
Mots-C	2mg	Daily
SLU PP	20mg	2x Daily

Kcal 2339/2339kcal
Protein 195.6/195.6g
Carbs 267.4/267.4g
Fat 39.1/39.1g

Pre workout
Cyclic dextrin 50g
Bulk nutrients electrolytes

Post Workout Meal
Banana 100 g
Greek fat free yoghurt by chobani 200 g
Whey 32.5 g
Cooked rice 125 g
Strawberries 100 g
Peanut butter 15 g

Lunch
Cooked rice 250 g
Country harvest australian garden m by birds eye 200 g
5% fat extra lean mince beef 200 g

Dinner
Country harvest australian garden mix by birds eye 200 g
Rump steak 300 g
Spud lite potato by zerella 500 g

Training
Upper Lower 4 day split Mon Tue -Thur Fri
Cardio and recovery sessions on the off days Wed, Sat, Sun
Aim for training is to finish each set as close to if not at physical failure.

Upper 1

• Smith Machine Incline Bench Press — 3 sets × 6–10 reps
• Pec Deck Fly — 3 sets × 8–12 reps
• Chest-Supported Row — 3 sets × 8–10 reps
• Cable Neutral Grip Lat Pulldown — 3 sets × 8–12 reps
• Dumbbell Lateral Raise — 3 sets × 10–15 reps
• Dumbbell Incline Biceps Curl — 3 sets × 8–12 reps
• Cable Triceps Pushdown — 3 sets × 8–12 reps
• Cable Kneeling Crunch — 3 sets × 10–15 reps

Lower 1

• Lying Leg Curl — 3 sets × 12–15 reps
• Hack Squat — 3 sets × 6–8 reps
• Leg Extension — 3 sets × 10–12 reps
• Seated Leg Curl — 3 sets × 12–15 reps
• Seated Hip Adduction — 2 sets × 10–12 reps
• Calf Raise Leg Press Machine — 3 sets × 10–15 reps

Upper 2

• Smith Machine Incline Bench Press — 3 sets × 6–10 reps
• Pec Deck Fly — 3 sets × 8–12 reps
• Chest-Supported Row — 3 sets × 8–10 reps
• Cable Neutral Grip Lat Pulldown — 3 sets × 8–12 reps
• Dumbbell Lateral Raise — 3 sets × 10–15 reps
• Dumbbell Incline Biceps Curl — 3 sets × 8–12 reps
• Cable Triceps Pushdown — 3 sets × 8–12 reps
• Cable Kneeling Crunch — 3 sets × 10–15 reps

Lower 2

• Lying Leg Curl — 3 sets × 12–15 reps
• Romanian Deadlift Dumbbells — 2 sets × 8–10 reps
• Leg Extension — 3 sets × 10–12 reps
• Seated Hip Adduction — 2 sets × 10–12 reps
• Calf Raise Leg Press Machine — 3 sets × 10–15 reps
• Hack Squat — 2 sets × 6–8 reps

Log is looking good and so are you in that tank top bro! Leaning out nice and food looks clean keep up the great work!

 

[Nickh27]

Log is looking good and so are you in that tank top bro! Leaning out nice and food looks clean keep up the great work!

Appreciate it bro been doing what I can!

between working full time, running a business, Husband, Dad and football coach it hasn’t been easy but the 3:30am wake ups for the gym have started to become less hard

 

[Nickh27]

Latest blood work results

 

[LevButlerov]

Latest blood work results

progesterone and estrogen too high, are you taking anything for it? @Nickh27

 

[HarleyGuy]

Latest blood work results

Bloods look good, A1C and insulin sensitivity looks in check but I hope you have an AI on hand it looks like you're a high aromatizer.

 

[stevesmi]

Latest blood work results

@Nickh27 whenever you're running more testosterone, your body will naturally produce. You're going to aromatize more than your body would normally do.

 

[Mobster]

The guys are giving you good info

 

[Nickh27]

Bloods look good, A1C and insulin sensitivity looks in check but I hope you have an AI on hand it looks like you're a high aromatizer.

Adex on hand brother. Next test is in 2 weeks to see how we’re tracking now that we have lowered the dosage a bit more

 

[Nickh27]

The guys are giving you good info

100% they are! Good knowing that there’s plenty of information out there the guysbare willing to take time out of their day to share

 

[Ulter]

Latest blood work results

Really love the bloodwork results that you're putting together. You're kicking ass and taking names. Just get your estrogen back under control. @Nickh27

 

[2Thick]

Latest blood work results

The blood work results are not bad at all. @Nickh27 just make sure you make the necessary tweaks necessary. Maybe get on a little aromasin.

 

[Nickh27]

Really love the bloodwork results that you're putting together. You're kicking ass and taking names. Just get your estrogen back under control. @Nickh27

Appreciate it @Ulter putting in the work over here mate and getting some decent results. Will repost bloods in a couple of weeks with hopefully some good numbers

 

[Nickh27]

The blood work results are not bad at all. @Nickh27 just make sure you make the necessary tweaks necessary. Maybe get on a little aromasin.

Aromasin over Arimadex?

 

[ROIDDERS]

Latest blood work results

@Nickh27 nice job on this boss. The blood work is looking terrific as usual. I'm very impressed.

 

[ceo]

Latest blood work results

Bros, as others have said, looking good on the bloods. Just got to do a better job controlling your estrogen and you're good. i like aromasin #1 @Nickh27

 

[HarleyGuy]

@Nickh27 whenever you're running more testosterone, your body will naturally produce. You're going to aromatize more than your body would normally do.

This is so simply put and so correct.

 

[HarleyGuy]

View attachment 220825

View attachment 220832
Been a bit radio silent over the last couple of weeks due to illness. Back to 100% and ready to move
Training took a big hit due to the chest infection aswell as hitting the correct macros.

Biggest change over the last few weeks has been signing up with a proper coach to get training, macros and PEDs set to get optimal results

Current weight - 75.75kg

Supplement Name	Dosage	When to Take
Fish Oil	2,000mg	Daily
CoQ10	200mg	Daily
Vitamin D	5,000lU	Daily
Vitamin K2	200mcg	Daily
NAC	1,000mg	Daily
Magnesium Glycinate	400mg	Nightly
Methylene Blue	10mg	Morning
Berberine	500mg	Daily

PEDs
Testosterone Enanthate 225mg weekly - daily injections

Peptides - @TheAsylum
Asylum HGH 4iu Before Bed
Asylum Retatrutide 2mg 1x Weekly
Asylum MOTC 2mg Daily - Pre Workout
Asylum Slu-pp-332 25mg 2x Daily
Asylum GHK-cu 3mg Daily

Macros -
Kcal 2390/2390kcal
Protein 190.5/190.5g
Carbs 302.3/302.3g
Fat 39.7/39.7g

Training split -
Upper
Lower
Rest/cardio
Upper
Lower
Rest/cardio
Rest/ cardio

Good work keeping the updates coming bro. Looking lean and good peptide stack to assist with this too.

I noticed your SLUPP dose went from 25mg 2xED on 25Apr to 20mg 2xED more recently. Have you reduced the dose to 40mg total from your first post of 50mg?

I've added you to our Community Research megathread on SLU-PP-332 here SLU-PP-332 Peptide - Administration Routes, Dosing, and Reviews. Lots of great reviews and research for you to check out. If you wanted to give us some feedback on your dose in our megathread I'd appreciate it. Thanks bro!

The Asylum - Mots-C 2mg daily - in the AM

I've added you to our Community Research megathread on MOTS-c here MOTS-c Peptide: Overview, Dosing and Reviews
Check it out and post a review of MOTS-c for us in our megathread!

 

[Nickh27]

Morning @HarleyGuy
Slupp decreased to 20mg purely because my peptide sponsor @TheAsylum supplied me with 20mg pre capped Slu as my work life balance has been taking a bit of a hit lately and haven’t been able to find the spare time to cap my own.

 

[HarleyGuy]

Morning @HarleyGuy
Slupp decreased to 20mg purely because my peptide sponsor @TheAsylum supplied me with 20mg pre capped Slu as my work life balance has been taking a bit of a hit lately and haven’t been able to find the spare time to cap my own.

Ok thanks for keeping me updated I'll adjust the SLUPP megathread for your current dose.
https://www.evolutionary.org/forums...dosing-and-reviews.109779/page-4#post-2085942

 

[2Thick]

Aromasin over Arimadex?

yes if you can

 

[Ulter]

Appreciate it @Ulter putting in the work over here mate and getting some decent results. Will repost bloods in a couple of weeks with hopefully some good numbers

A+++ keep the iron game up

 

[ballin2504]

Latest blood work results

@nickn27 glad to see you got blood work done really taken care of yourself