better macros today and clean meal️ Daily Food Summary - Sun 10/5/26
Protein: 218 grams
Carbs: 266 grams
Fats: 92 grams
🍽 Total Calories: 2,791 calories
Macros: Protein - 32%, Carbs - 38%, Fat - 30%
View attachment 228219
Compounds as of Mon 11/5/26️ Training Log – Mon 11/5/26 (Day 1 of new program)
Bodyweight
Weights (Upper A)
Cardio
Notes️ Proposed New Training Program
DAY 1 — UPPER A DAY 2 — LOWER A DAY 3 — UPPER B DAY 4 — LOWER B
Noted. Will try for this each day!8-90 level
️ Daily Food Summary - Mon 11/5/26 Protein: 227 grams Carbs: 261 grams Fats: 90 grams
clean day beautiful meal
🍽 Total Calories: 2,752 calories
View attachment 228659
you're looking good i see big arms and you're lean tight
Test E
Dose: Increased to 300mg per week.
Frequency: 150mg Mondays & 150mg Thursday.
Retatrutide
Dose: 2mg per week
Frequency: Split (1mg Tues & 1mg Friday).
Klow
Dose: 2.67mg
Frequency: Daily
MT1
Dose: 250mcg
Frequency: 3 times per week (mon, weds, sat).
Upcoming (when available):
Anavar
Dose: 25mg
Frequency: Daily
Proviron:
Dose: 25mg
Frequency: Daily
N2Guard on the way.
94.1g
Bench Press
Warm Up: Bar x 20
10 x 80kg
8 x 100kg
6 x 105kg
7 x 105kg
5 x 110kg
5 x 110kg, drop set 12 x 60kg
Weighted Chin Ups
Warm Up: Bodyweight x 8
BW + 5kg x 6
BW + 5kg x 7
BW + 5kg x 7
BW + 5kg x 6, BW x 2
Incline Dumbbell Press
70kg x 10
75kg x 9
80kg x 8
80kg x 7
Seated Row (Pronated Grip): 4 x 8–10
70kg x 10
75kg x 10
80kg x 8
80kg x 8
Seated Smith Shoulder Press
Warm Up: 30kg x 10
65kg x 8
65kg x 8
65kg x 8
Seated Dumbbell Lateral Raise (Superset with below):
12 x 10kg's
12 x 10kg's
10 x 10kg's
Seated Dumbell Front Raise:
12 x 10kg's
11 x 10 kg's
10 x 10kg's
Preacher EZ Bar Curl
28kg x 10
28kg x 11
28kg x 11
Skull Crushers:
30kg x 12
30kg x 12
30kg x 12
Incline Treadmill Walk
Duration: 20 mins
18% incline @ 4.6 km/h
Avg HR: 160 bpm (machine reading at 5 min intervals)
Calories: 244 kcal (machine)
- Increased Test E from 160mg per week to 300mg per week, starting today (Mon 11/5/26).
- TRT subscription cancelled.
- I started a new program today which is attached below (4 day upper/lower program).
- Previously was doing full body x 3-4 times per week.
- Previous program I was probably not recovering well, although felt ok. New program I hope to increase intensity, recover better and train smarter.
- Felt really good, probably more mental than anything but felt strong after increasing test dosage. New benchmarks set.
- Any and all feedback, tweaks, advice welcome, want to get best bang for buck!
4 Day Upper / Lower Program
Goal: Lean muscle gain + body recomposition + sustainable recovery
Planned Training Days:
Mon = Upper A
Wed = Lower A
Thu = Upper B
Sat = Lower B
Cardio:
Incline treadmill walk after training
15–20 mins
15–18% incline
4.6–5 km/h
Bench Press
Warm Up: Bar x 15
1 moderate set x 8-10
Working Sets: 5 x 5–8 (drop set on last set)
Weighted Chin Ups
Warm Up: Bodyweight
Working Sets: 4 x 6–8
Incline Dumbbell Press: 4 x 8 - 10
Seated Row (Pronated Grip): 4 x 8–10
Seated Smith Shoulder Press
Warm Up: 1 light set x 10
Working Sets: 3 x 8–10
Seated Dumbbell Lateral Raise: 3 x 12–15 (superset with below)
Seated Dumbell Front Raise: 3 x 12-15
Seated Preacher EZ Bar Curl: 3 x 10–12
Skull Crushers OR Rope Pushdown: 3 x 10–12
Cardio
Incline treadmill walk: 15–20 mins
Back Squat
Warm Up: Bar x 15
1 moderate set x 8
Working Sets: 5 x 5–8
Leg Press: 4 x 10
Prone Leg Curl: 4 x 10–12
45 Degree Back Extension: 3 x 12–15
Seated Calf Raise: 4 x 12–15
Cable Crunch: 3 x 15–20
Hanging Leg Raise
3 sets x 15
Cardio
Incline treadmill walk: 15 mins
Dumbbell Bench Press
Warm Up: 1 light set x 10
Working Sets: 4 x 8–12
Machine Pec Fly: 3 x 12–15
Wide Grip Lat Pulldown: 5 x 10–12
Chest Supported Row OR Cable Row: 4 x 10–12
Seated Dumbbell Lateral Raise: 5 x 12–15
Rear Delt Fly: 3 x 15
Hammer Curl: 3 x 12–15
Close Grip Bench Press OR Rope Pushdown: 3 x 10–12
Cardio
Incline treadmill walk: 15–20 mins
Hack Squat
Warm Up: 1 light set x 10
Working Sets: 4 x 10–12
Leg Extension: 4 x 12–15
Seated OR Prone Leg Curl: 4 x 12–15
Walking Lunges OR Bulgarian Split Squat: 3 x 10–12 each leg
Seated Calf Raise: 4 x 15–20
Cable Crunch: 3 x 15–20
Planks: 3 x 1 minute rounds
Cardio
Incline treadmill walk: 15 mins
Post gym pump. Ready for a level up!
View attachment 228625
good bench volume but any weights?
the post only loaded 1/2 for me sorry lol
@LevButlerov @ROIDDERS
️ Training Log – Wed 13/5/26 (Day 2 of new program) Bodyweight Weights (Lower A) Cardio Notes️ Daily Food Summary - Tue 12/5/26 (yesterday) Protein: 281 grams Carbs: 359 grams Fats: 116 grams
110 back squat and 220 leg press is huge
93.3kg
Back Squat
Warm Up: Bar x 15
80kg x 8
100kg x 8
100kg x 8
105kg x 8
110kg x 7
110kg x 7
Leg Press:
200kg x 10
200kg x 10
200kg x 10
220kg x 10
Prone Leg Curl: 4 x 10–12
12 x 59kg
10 x 63kg
10 x 63kg
10 x 68kg
45 Degree Back Extension:
3 sets of 15 (no weight)
Seated Calf Raise:
15 x 50kg
15 x 50kg
15 x 50kg
15 x 50kg
Abdominal Crunch Machine (first time using this)
15 x 63kg
15 x 68kg
15 x 68kg
Hanging Leg Raise
3 sets x 12 (Abs cooked, couldn't make 15 reps).
Incline Treadmill Walk
Duration: 15 mins
18% incline @ 4.7 km/h
Avg HR: 150-155 bpm (machine reading at 5 min intervals)
Calories: 186 kcal (machine)Cardio
- No work today, feel good so didnt rush too much today.
🍽 Total Calories: 3,590 calories
View attachment 229577
protein going to 300 you're close! @8enni8lanko 
Food looks so good!
93.3kg
Back Squat
Warm Up: Bar x 15
80kg x 8
100kg x 8
100kg x 8
105kg x 8
110kg x 7
110kg x 7
Leg Press:
200kg x 10
200kg x 10
200kg x 10
220kg x 10
Prone Leg Curl: 4 x 10–12
12 x 59kg
10 x 63kg
10 x 63kg
10 x 68kg
45 Degree Back Extension:
3 sets of 15 (no weight)
Seated Calf Raise:
15 x 50kg
15 x 50kg
15 x 50kg
15 x 50kg
Abdominal Crunch Machine (first time using this)
15 x 63kg
15 x 68kg
15 x 68kg
Hanging Leg Raise
3 sets x 12 (Abs cooked, couldn't make 15 reps).
Incline Treadmill Walk
Duration: 15 mins
18% incline @ 4.7 km/h
Avg HR: 150-155 bpm (machine reading at 5 min intervals)
Calories: 186 kcal (machine)Cardio
- No work today, feel good so didnt rush too much today.
🍽 Total Calories: 3,590 calories
View attachment 229577
Amazing work brother, fat intake a bit to higher for a enhanced athlete in my humble opinionwhat suppliers are you looking at?
Nice looking leg workout mate. Very well balanced. Good weigh on the back squats as well.
93.3kg
Back Squat
Warm Up: Bar x 15
80kg x 8
100kg x 8
100kg x 8
105kg x 8
110kg x 7
110kg x 7
Leg Press:
200kg x 10
200kg x 10
200kg x 10
220kg x 10
Prone Leg Curl: 4 x 10–12
12 x 59kg
10 x 63kg
10 x 63kg
10 x 68kg
45 Degree Back Extension:
3 sets of 15 (no weight)
Seated Calf Raise:
15 x 50kg
15 x 50kg
15 x 50kg
15 x 50kg
Abdominal Crunch Machine (first time using this)
15 x 63kg
15 x 68kg
15 x 68kg
Hanging Leg Raise
3 sets x 12 (Abs cooked, couldn't make 15 reps).
Incline Treadmill Walk
Duration: 15 mins
18% incline @ 4.7 km/h
Avg HR: 150-155 bpm (machine reading at 5 min intervals)
Calories: 186 kcal (machine)Cardio
- No work today, feel good so didnt rush too much today.
🍽 Total Calories: 3,590 calories
View attachment 229577
I've been looking at Raptor and UGL Oz. One has proviron, one has tbol but neither have anavar at the moment.what suppliers are you looking at?
Learning to love Leg day110 back squat and 220 leg press is huge
@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss @Shakey
Thanks bro, just trying to keep the fats down
Thanks brother, I'm working on it. Never realised how much fat I ate until I started tracking food recently! Better days to come!Amazing work brother, fat intake a bit to higher for a enhanced athlete in my humble opinion
Keep up the killer work bro
Thanks mate, realised I was doing it wrong with the full body workouts multiple times a week. Enjoying the upper/lower program and its giving me more motivation to push harder and hopefully recover better!
Thanks bro, learning heaps from others threads!
️ Daily Food Summary - Wed 13/5/26 Protein: 234 grams Carbs: 290 grams Fats: 86 grams Macros: Protein - 33%, Carbs - 40%, Fat - 27%
love the food pics nice macrosI've been looking at Raptor and UGL Oz. One has proviron, one has tbol but neither have anavar at the moment.
Learning to love Leg day
Thanks bro, just trying to keep the fats down
Thanks brother, I'm working on it. Never realised how much fat I ate until I started tracking food recently! Better days to come!
Thanks mate, realised I was doing it wrong with the full body workouts multiple times a week. Enjoying the upper/lower program and its giving me more motivation to push harder and hopefully recover better!
Thanks bro, learning heaps from others threads!
🍽 Total Calories: 2,882 calories
View attachment 229703
100% I would do the T-bol all day. It's kind of the baby brother of anavar.
Thanks bro, had a sweet pump, legs like some overfilled sausagesNice workout bro , heaps of sets on squats and leg press. Would have been pumped as.
Love the food
Raptor and UGL OZ both gtg and trusted
Thanks, I'll give it a few days until the n2guard arrives and see if the Anavar is back in stock, otherwise will run the T-Bol! Got ants in my pants
can't wait!
️Training Log – Thu 14/5/26 (Day 3 of new program) Bodyweight Cardio Notes
tbol is fineThanks, I'll give it a few days until the n2guard arrives and see if the Anavar is back in stock, otherwise will run the T-Bol! Got ants in my pants
good bench press volume well done
92.9kg
DAY 3 — UPPER B
Dumbbell Bench Press
10 x 55kg
12 x 80kg
12 x 80kg
9 x 90kg
10 x 90kg
Machine Pec Fly
15 x 100kg
15 x 100kg
15 x 100kg
Wide Grip Lat Pulldown
12 x 73kg
12 x 73kg
15 x 66kg
15 x 66kg
14 x 66kg
Chest Supported Row OR Cable Row
10 x 73kg
12 x 66kg
12 x 66kg
12 x 66kg
Seated Dumbbell Lateral Raise
15 x 10kg's
15 x 10kg's
15 x 10kg's
15 x 10kg's
15 x 10kg's
Rear Delt Machine
15 x 59kg
15 x 66kg
15 x 66kg
Hammer Curl
30 x 15kg
30 x 15kg
30 x 15kg
Close Grip Bench Press
12 x 70kg
12 x 70kg
12 x 70kg
Incline Treadmill Walk
Duration: 15 mins
18% incline @ 4.6 km/h
Avg HR: 150-160 bpm (machine reading at 5 min intervals)
Calories: 183 kcal (machine)
- A bit flat, not the best nights sleep and a bit sick with sore throat.
- Working tonight so didn't rush too much today.
- Sore lower bicep/forearm (L) So had to go a bit lighter on some exercises.
- Wont train upper again til Monday so hopefully enough time to heal.
- Sweat more than usual on the incline, maybe due to sickness.
️ Daily Food Summary - Thu 14/5/26 Protein: 242 grams Carbs: 295 grams Fats: 96 grams Macros: Protein - 32%, Carbs - 39%, Fat - 29%
good macros
🍽 Total Calories: 2,994 calories
very clean
T-bol is definitely a good one. You're not going to go wrong trying that one too.Thanks, I'll give it a few days until the n2guard arrives and see if the Anavar is back in stock, otherwise will run the T-Bol! Got ants in my pants
️ Daily Food Summary - Fri 15/5/26 Protein: 149 grams Carbs: 193 grams Fats: 81 grams Macros: Protein - 28%, Carbs - 37%, Fat - 35%
Notes
Thanks bro, slowly refining things!good macros
It's looking like it will be T-bol, I've read a fair bit on it and it sounds pretty good for my goals!
slow and steady WIN
️ Training Log – Sat 16/5/26 (Day 4 of new program) Bodyweight DAY 4 — LOWER B Cardio Notes️ Daily Food Summary - Sat 16/5/26
T-bol is a good choice. You'll enjoy it.
nice foods today
93.5kg
Hack Squat
10 x 40kg
12 x 80kg
12 x 80kg
10 x 90kg
10 x 90kg
Leg Extension
12 x 84kg
13 x 84kg
12 x 84kg
12 x 84kg
Prone Leg Curl
15 x 54kg
15 x 54kg
12 x 54kg
12 x 54kg
Walking Lunges
24 x 12.5kg (each hand)
24 x 15kg (each hand)
20 x 15kg (each hand)
Seated Calf Raise
20 x 40kg
20 x 40kg
19 x 40kg
18 x 40kg
Abdominal Crunch:
20 x 68kg
15 x 68kg
15 x 63kg
Planks
3 x 1 minute rounds
Incline Treadmill Walk
Duration: 15 mins
18% incline @ 4.6 km/h
Avg HR: 145-155bpm (machine reading at 5 min intervals)
Calories: 183 kcal (machine)
- A bit sick but better than yesterday.
- Tough session but good fun.
- Not completed in that order due to being busy.
- Worked at 4am, trained after and felt pretty good
View attachment 231580View attachment 231584
clean! 90s are strong hacks love it @8enni8lanko
️ Training Log – Mon 18/5/26 (Day 1 of new program) Bodyweight Weights (Upper A) Cardio Notes️ Daily Food Summary - Sun 17/5/26
protein a bit low lets push up over 200 if you can
93kg
Bench Press
Warm Up: Bar x 20
10 x 80kg
8 x 100kg
7 x 105kg
6 x 105kg
5 x 110kg
4 x 110kg, drop set 12 x 60kg
Weighted Chin Ups
Warm Up: Bodyweight x 8
7 x BW + 5kg
7 x BW + 5kg
6 x BW + 5kg
6 x BW + 5kg, 2 x BW
Incline Dumbbell Press
10 x 70kg
9 x 75kg
8 x 80kg
8 x 80kg
Seated Row (Pronated Grip)
10 x 70kg
10 x 75kg
8 x 80kg
9 x 80kg
Seated Smith Shoulder Press
Warm Up: 10 x 30kg
9 x 65kg
8 x 70kg
8 x 70kg
Seated Dumbbell Lateral Raise
12 x 12.5kg's
12 x 12.5kg's
12 x 12.5kg's
12 x 12.5kg's
11 x 12.5kg's
Incline DB Curls
20 x 17.5kg's
24 x 15kg's
24 x 15kg's
Skull Crushers:
12 x 35kg
11 x 35kg
9 x 35kg
Incline Treadmill Walk
Duration: 20 mins
18% incline @ 4.6 km/h
Avg HR: 150 - 160 bpm (machine reading at 5 min intervals)
Calories: 243 kcal (machine)
- Recovering from sickness.
- Felt stronger today on some lifts compared to last time doing Upper A.
- Worked 0345am, trained after and feeling good.
- Did incline DB curl instead of preacher due to sore forearm/bicep which is feeling better but still there.
View attachment 232644
220
This was a bad Protein day! Usually always higher than 200. I'll add in another shake if its under 200 at the end of the day. Might get some casein protein for bed time.protein a bit low lets push up over 200 if you can
110 on bench is big!
️ Daily Food Summary - Mon 18/5/26 Compounds - Orals arrived. Adding the following:
some days good some bad
high protein today
View attachment 233232
Anavar
Dose: 25mg
Frequncy: Daily
Proviron
Dose: 25mg
Frequency: Daily.
Online verification checks done and all good.
Waiting on N2Guard to arrive and will be ready for the next stage.
View attachment 233235
love this and which source is the pharmaqo and alpha pharma from? @8enni8lanko
Making up for the previous day!
I would only use approved suppliers, you can get really nasty gear from these suspended ones tbh.
Thanks for looking out!
Bodyweight Weights (Lower A) Cardio Notes️ Daily Food Summary - Tue 19/5/26
You want the list of approved suppliers you mean?
120 killed it on the back squatTraining Log – Wed 20/5/26
93kg
Back Squat
Warm Up: 15 x Bar
10 x 80kg
8 x 100kg
8 x 105kg
8 x 110g
7 x 115kg
6 x 120kg
Leg Press
10 x 200kg
10 x 200kg
10 x 220kg
10 x 220kg
Prone Leg Curl
12 x 59kg
11 x 63kg
10 x 68kg
10 x 68kg
45 Degree Back Extension
3 sets of 15 (no weight)
Seated Calf Raise
15 x 50kg
15 x 50kg
15 x 50kg
15 x 50kg
Abdominal Crunch Machine
15 x 68kg
15 x 68kg
15 x 68kg
Hanging Leg Raise
3 sets x 13
Incline Treadmill Walk
Duration: 15 mins
18% incline @ 4.7 km/h
Avg HR: 150-155 bpm (machine reading at 5 min intervals)
Calories: 186 kcal (machine)Cardio
- Still a bit sick but heaps better
- Worked early but short day
- Decent sleep and feel rested
- Think body is recovering much better between sessions or increase in test is doing its thing
- Feel strong and motivated
View attachment 233838
View attachment 233839
and nice meal but you're counting soy as protein? @8enni8lanko
️ Training Log – Thu 21/5/26 (Upper B) Bodyweight Cardio Notes️ Daily Food Summary - Wed 20/5/26120 killed it on the back squat
Not really, just what the app records so run with it
lat pull high volume, you try drop setting it before?
92.8kg
DAY 3
Dumbbell Bench Press
10 x 55kg
12 x 80kg
12 x 80kg
10 x 90kg
10 x 90kg
Machine Pec Fly
15 x 107kg
15 x 107kg
15 x 107kg
Wide Grip Lat Pulldown
12 x 73kg
12 x 73kg
12 x 73kg
12 x 73kg
12 x 73kg
Cable Row (Close grip)
12 x 73kg
12 x 73kg
12 x 73kg
12 x 73kg
Seated Dumbbell Lateral Raise
15 x 10kg's
15 x 10kg's
15 x 10kg's
15 x 10kg's
15 x 10kg's
Rear Delt Machine
15 x 66kg
15 x 66kg
15 x 66kg
Seated Preacher Curl
10 x 28kg
10 x 28kg
10 x 28kg
Close Grip Bench Press
11 x 80kg
10 x 80kg
10 x 80kg
Incline Treadmill Walk
Duration: 15 mins
18% incline @ 4.6 km/h
Avg HR: 145-155 bpm (machine reading at 5 min intervals)
Calories: 183 kcal (machine)
- Average sleep, 3am start, felt a bit tired this morning
- A bit flat and slow but got through it
- A tad heavier on some lifts due to bicep/forearm feeling better but still a bit niggly
View attachment 234434
@8enni8lanko 
Bro thats some insane volume!!!
92.8kg
DAY 3
Dumbbell Bench Press
10 x 55kg
12 x 80kg
12 x 80kg
10 x 90kg
10 x 90kg
Machine Pec Fly
15 x 107kg
15 x 107kg
15 x 107kg
Wide Grip Lat Pulldown
12 x 73kg
12 x 73kg
12 x 73kg
12 x 73kg
12 x 73kg
Cable Row (Close grip)
12 x 73kg
12 x 73kg
12 x 73kg
12 x 73kg
Seated Dumbbell Lateral Raise
15 x 10kg's
15 x 10kg's
15 x 10kg's
15 x 10kg's
15 x 10kg's
Rear Delt Machine
15 x 66kg
15 x 66kg
15 x 66kg
Seated Preacher Curl
10 x 28kg
10 x 28kg
10 x 28kg
Close Grip Bench Press
11 x 80kg
10 x 80kg
10 x 80kg
Incline Treadmill Walk
Duration: 15 mins
18% incline @ 4.6 km/h
Avg HR: 145-155 bpm (machine reading at 5 min intervals)
Calories: 183 kcal (machine)
- Average sleep, 3am start, felt a bit tired this morning
- A bit flat and slow but got through it
- A tad heavier on some lifts due to bicep/forearm feeling better but still a bit niggly
View attachment 234434
lat pull high volume, you try drop setting it before?
i like your macros very clean today but push to 350 carbs so close!
@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss @Ohdamn @toddthelineman
Is it too much? My first upper body day of the week is more strength so aiming for heavier weights and less reps, 2nd one of the week is lower weights, more reps. Trying to find the sweet spot
Thanks bro, the last couple reps were a bit sloppy but I try keep reps controlled and clean. I reckon I could do the 50s but wouldn't be pretty so no ego lifting and yeah, don't want to break myself or drop on the melon
HahaThanks bro, the last couple reps were a bit sloppy but I try keep reps controlled and clean. I reckon I could do the 50s but wouldn't be pretty so no ego lifting and yeah, don't want to break myself or drop on the melon
would work up to clean x 12. then go 47.5kg. Repeat to 50kg.
Nice looking workout. Good selection and balance of exercises for an upper day.
92.8kg
DAY 3
Dumbbell Bench Press
10 x 55kg
12 x 80kg
12 x 80kg
10 x 90kg
10 x 90kg
Machine Pec Fly
15 x 107kg
15 x 107kg
15 x 107kg
Wide Grip Lat Pulldown
12 x 73kg
12 x 73kg
12 x 73kg
12 x 73kg
12 x 73kg
Cable Row (Close grip)
12 x 73kg
12 x 73kg
12 x 73kg
12 x 73kg
Seated Dumbbell Lateral Raise
15 x 10kg's
15 x 10kg's
15 x 10kg's
15 x 10kg's
15 x 10kg's
Rear Delt Machine
15 x 66kg
15 x 66kg
15 x 66kg
Seated Preacher Curl
10 x 28kg
10 x 28kg
10 x 28kg
Close Grip Bench Press
11 x 80kg
10 x 80kg
10 x 80kg
Incline Treadmill Walk
Duration: 15 mins
18% incline @ 4.6 km/h
Avg HR: 145-155 bpm (machine reading at 5 min intervals)
Calories: 183 kcal (machine)
- Average sleep, 3am start, felt a bit tired this morning
- A bit flat and slow but got through it
- A tad heavier on some lifts due to bicep/forearm feeling better but still a bit niggly
View attachment 234434
a bit too much volume you can add a drop set easy
lets get higher protein up
Very strong numbers bro! Nice session!
92.8kg
DAY 3
Dumbbell Bench Press
10 x 55kg
12 x 80kg
12 x 80kg
10 x 90kg
10 x 90kg
Machine Pec Fly
15 x 107kg
15 x 107kg
15 x 107kg
Wide Grip Lat Pulldown
12 x 73kg
12 x 73kg
12 x 73kg
12 x 73kg
12 x 73kg
Cable Row (Close grip)
12 x 73kg
12 x 73kg
12 x 73kg
12 x 73kg
Seated Dumbbell Lateral Raise
15 x 10kg's
15 x 10kg's
15 x 10kg's
15 x 10kg's
15 x 10kg's
Rear Delt Machine
15 x 66kg
15 x 66kg
15 x 66kg
Seated Preacher Curl
10 x 28kg
10 x 28kg
10 x 28kg
Close Grip Bench Press
11 x 80kg
10 x 80kg
10 x 80kg
Incline Treadmill Walk
Duration: 15 mins
18% incline @ 4.6 km/h
Avg HR: 145-155 bpm (machine reading at 5 min intervals)
Calories: 183 kcal (machine)
- Average sleep, 3am start, felt a bit tired this morning
- A bit flat and slow but got through it
- A tad heavier on some lifts due to bicep/forearm feeling better but still a bit niggly
View attachment 234434
Sounds like a good plan! 50s are on the bucket list so hopefully soon!Haha
Thanks bro, really enjoying the new training routine!
I'll start doing some drop sets.a bit too much volume you can add a drop set easy
Thanks bro, was tough but really enjoying it at the moment!
Solid training
Thanks mate was a tough time but got through
drop sets going to be a win
and quick protein go with protein bar
I'm a big believer of what doesn't break us, makes us!
Should I add these on the last set? The bars are on standby.drop sets going to be a win
Supplement Snapshot️ Training Log – Sat 23/5/26 Bodyweight DAY 4 — LOWER B Cardio Notes️ Daily Food Summary - Thu 21/5/26️ Daily Food Summary - Fri 22/5/26
nice mealThis is a bit of a long update but any advice/guidance appreciated. Maybe look at doing weekly updates going forward.
Contemplating if I should get a blood test Monday morning prior to introducing the orals.
Previous blood test in March was all good. This will be the start of week 3 with the increase of Test from 160mg to 300mg per week.
Unsure if a bit early to guage increase but from what I understand my E2 may increase and would like to get ahead of this if it could be problematic. I have no signs of increased E2 but a bit paranoid. E2 in March was 147. Should I wait a couple more weeks before getting a blood test?
My plan going forward from Monday 25/5 is as follows:
🗓 Weekly Dosing Snapshot
MONDAY
TRT → 150mg of Test E
Anavar → 20mg
Proviron → 25mg
Klow → 2.67mg
TUESDAY
Retatrutide → 1.2mg
Anavar → 20mg
Proviron → 25mg
Klow → 2.67mg
WEDNESDAY
Anavar → 20mg
Proviron → 25mg
MT1 → 250mcg
Klow → 2.67mg
THURSDAY
TRT → 150mg of Test E
Anavar → 20mg
Proviron → 25mg
Klow → 2.67mg
FRIDAY
Retatrutide → 1.2mg
Anavar → 20mg
Proviron → 25mg
Klow → 2.67mg
SATURDAY
Anavar → 20mg
Proviron → 25mg
Klow → 2.67mg
SUNDAY
Anavar → 20mg
Proviron → 25mg
MT1 → 250mcg
Klow → 2.67mg
Anavar (Porposed Dosing Protocol)
Week 1 - 20mg daily
Week 2 - 30mg daily
Week 3 - 40mg daily
Week 4 - 40mg daily
Week 5 - 50mg daily
Week 6 - 50mg daily
I will probably increase quicker than this but want to see how I react. I won't exceed more than 50mg daily.
Morning
N2Guard (half dose)
Proviron
Fish oil
Probiotic
Vitamin D/K2
Pre-workout / lunch time
Anavar
Digestive enzymes with each meal
Evening
N2Guard (other half)
Magnesium glycinate
Ashwagandha
Aiming to keep the stack more targeted instead of doubling up on multiple different micronutrients.
93.4kg
Hack Squat
(Turns out I've been counting the weights wrong. Sled weighs 47.6kg). No idea what I was thinking.
10 x Sled + 20kg
12 x Sled + 60kg
12 x Sled + 60kg
10 x Sled + 70kg
10 x Sled + 70kg
Leg Extension
14 x 84kg
14 x 84kg
14 x 84kg
15 x 84kg
Walking Lunges
24 x 15kg (each hand)
24 x 15kg (each hand)
20 x 17.5kg (each hand)
Prone Leg Curl
15 x 54kg
15 x 54kg
12 x 56.5kg
12 x 56.5kg
Seated Calf Raise
20 x 40kg
20 x 40kg
19 x 40kg
18 x 40kg
Abdominal Crunch:
20 x 68kg
17 x 68kg
15 x 63kg
Planks
3 x 1 minute rounds
Incline Treadmill Walk
Duration: 15 mins
18% incline @ 4.6 km/h
Avg HR: 145-155bpm (machine reading at 5 min intervals)
Calories: 183 kcal (machine)
- Can't shake this sickness just yet. Body feels fine but cough up some nasty shit each morning and still congested.
- Had 8hrs sleep which is rare.
- Woke up early to train, bit out of it but good to go once awake.
- Pushing more reps and small increase in weight on some exercises.
View attachment 235456
View attachment 235457
One of my favourites. Home made Com Tam for all the Vietnamese food lovers.
View attachment 235458
View attachment 235459
very clean looke2 was high but doesn't mean its end of world I would wait at least 2 weeks before bloods
@8enni8lanko I like the food that you put together. That actually looks pretty good man. I might make something like that myself this weekend.This is a bit of a long update but any advice/guidance appreciated. Maybe look at doing weekly updates going forward.
Contemplating if I should get a blood test Monday morning prior to introducing the orals.
Previous blood test in March was all good. This will be the start of week 3 with the increase of Test from 160mg to 300mg per week.
Unsure if a bit early to guage increase but from what I understand my E2 may increase and would like to get ahead of this if it could be problematic. I have no signs of increased E2 but a bit paranoid. E2 in March was 147. Should I wait a couple more weeks before getting a blood test?
My plan going forward from Monday 25/5 is as follows:
🗓 Weekly Dosing Snapshot
MONDAY
TRT → 150mg of Test E
Anavar → 20mg
Proviron → 25mg
Klow → 2.67mg
TUESDAY
Retatrutide → 1.2mg
Anavar → 20mg
Proviron → 25mg
Klow → 2.67mg
WEDNESDAY
Anavar → 20mg
Proviron → 25mg
MT1 → 250mcg
Klow → 2.67mg
THURSDAY
TRT → 150mg of Test E
Anavar → 20mg
Proviron → 25mg
Klow → 2.67mg
FRIDAY
Retatrutide → 1.2mg
Anavar → 20mg
Proviron → 25mg
Klow → 2.67mg
SATURDAY
Anavar → 20mg
Proviron → 25mg
Klow → 2.67mg
SUNDAY
Anavar → 20mg
Proviron → 25mg
MT1 → 250mcg
Klow → 2.67mg
Anavar (Porposed Dosing Protocol)
Week 1 - 20mg daily
Week 2 - 30mg daily
Week 3 - 40mg daily
Week 4 - 40mg daily
Week 5 - 50mg daily
Week 6 - 50mg daily
I will probably increase quicker than this but want to see how I react. I won't exceed more than 50mg daily.
Morning
N2Guard (half dose)
Proviron
Fish oil
Probiotic
Vitamin D/K2
Pre-workout / lunch time
Anavar
Digestive enzymes with each meal
Evening
N2Guard (other half)
Magnesium glycinate
Ashwagandha
Aiming to keep the stack more targeted instead of doubling up on multiple different micronutrients.
93.4kg
Hack Squat
(Turns out I've been counting the weights wrong. Sled weighs 47.6kg). No idea what I was thinking.
10 x Sled + 20kg
12 x Sled + 60kg
12 x Sled + 60kg
10 x Sled + 70kg
10 x Sled + 70kg
Leg Extension
14 x 84kg
14 x 84kg
14 x 84kg
15 x 84kg
Walking Lunges
24 x 15kg (each hand)
24 x 15kg (each hand)
20 x 17.5kg (each hand)
Prone Leg Curl
15 x 54kg
15 x 54kg
12 x 56.5kg
12 x 56.5kg
Seated Calf Raise
20 x 40kg
20 x 40kg
19 x 40kg
18 x 40kg
Abdominal Crunch:
20 x 68kg
17 x 68kg
15 x 63kg
Planks
3 x 1 minute rounds
Incline Treadmill Walk
Duration: 15 mins
18% incline @ 4.6 km/h
Avg HR: 145-155bpm (machine reading at 5 min intervals)
Calories: 183 kcal (machine)
- Can't shake this sickness just yet. Body feels fine but cough up some nasty shit each morning and still congested.
- Had 8hrs sleep which is rare.
- Woke up early to train, bit out of it but good to go once awake.
- Pushing more reps and small increase in weight on some exercises.
View attachment 235456
View attachment 235457
One of my favourites. Home made Com Tam for all the Vietnamese food lovers.
View attachment 235458
View attachment 235459
Bros, those eggs look really good. You made them perfectly. I love the meals. @8enni8lankoThis is a bit of a long update but any advice/guidance appreciated. Maybe look at doing weekly updates going forward.
Contemplating if I should get a blood test Monday morning prior to introducing the orals.
Previous blood test in March was all good. This will be the start of week 3 with the increase of Test from 160mg to 300mg per week.
Unsure if a bit early to guage increase but from what I understand my E2 may increase and would like to get ahead of this if it could be problematic. I have no signs of increased E2 but a bit paranoid. E2 in March was 147. Should I wait a couple more weeks before getting a blood test?
My plan going forward from Monday 25/5 is as follows:
🗓 Weekly Dosing Snapshot
MONDAY
TRT → 150mg of Test E
Anavar → 20mg
Proviron → 25mg
Klow → 2.67mg
TUESDAY
Retatrutide → 1.2mg
Anavar → 20mg
Proviron → 25mg
Klow → 2.67mg
WEDNESDAY
Anavar → 20mg
Proviron → 25mg
MT1 → 250mcg
Klow → 2.67mg
THURSDAY
TRT → 150mg of Test E
Anavar → 20mg
Proviron → 25mg
Klow → 2.67mg
FRIDAY
Retatrutide → 1.2mg
Anavar → 20mg
Proviron → 25mg
Klow → 2.67mg
SATURDAY
Anavar → 20mg
Proviron → 25mg
Klow → 2.67mg
SUNDAY
Anavar → 20mg
Proviron → 25mg
MT1 → 250mcg
Klow → 2.67mg
Anavar (Porposed Dosing Protocol)
Week 1 - 20mg daily
Week 2 - 30mg daily
Week 3 - 40mg daily
Week 4 - 40mg daily
Week 5 - 50mg daily
Week 6 - 50mg daily
I will probably increase quicker than this but want to see how I react. I won't exceed more than 50mg daily.
Morning
N2Guard (half dose)
Proviron
Fish oil
Probiotic
Vitamin D/K2
Pre-workout / lunch time
Anavar
Digestive enzymes with each meal
Evening
N2Guard (other half)
Magnesium glycinate
Ashwagandha
Aiming to keep the stack more targeted instead of doubling up on multiple different micronutrients.
93.4kg
Hack Squat
(Turns out I've been counting the weights wrong. Sled weighs 47.6kg). No idea what I was thinking.
10 x Sled + 20kg
12 x Sled + 60kg
12 x Sled + 60kg
10 x Sled + 70kg
10 x Sled + 70kg
Leg Extension
14 x 84kg
14 x 84kg
14 x 84kg
15 x 84kg
Walking Lunges
24 x 15kg (each hand)
24 x 15kg (each hand)
20 x 17.5kg (each hand)
Prone Leg Curl
15 x 54kg
15 x 54kg
12 x 56.5kg
12 x 56.5kg
Seated Calf Raise
20 x 40kg
20 x 40kg
19 x 40kg
18 x 40kg
Abdominal Crunch:
20 x 68kg
17 x 68kg
15 x 63kg
Planks
3 x 1 minute rounds
Incline Treadmill Walk
Duration: 15 mins
18% incline @ 4.6 km/h
Avg HR: 145-155bpm (machine reading at 5 min intervals)
Calories: 183 kcal (machine)
- Can't shake this sickness just yet. Body feels fine but cough up some nasty shit each morning and still congested.
- Had 8hrs sleep which is rare.
- Woke up early to train, bit out of it but good to go once awake.
- Pushing more reps and small increase in weight on some exercises.
View attachment 235456
View attachment 235457
One of my favourites. Home made Com Tam for all the Vietnamese food lovers.
View attachment 235458
View attachment 235459
Really good mix on the different foods that you're eating. @8enni8lanko I like the mix on the pasta and the vegetables.This is a bit of a long update but any advice/guidance appreciated. Maybe look at doing weekly updates going forward.
Contemplating if I should get a blood test Monday morning prior to introducing the orals.
Previous blood test in March was all good. This will be the start of week 3 with the increase of Test from 160mg to 300mg per week.
Unsure if a bit early to guage increase but from what I understand my E2 may increase and would like to get ahead of this if it could be problematic. I have no signs of increased E2 but a bit paranoid. E2 in March was 147. Should I wait a couple more weeks before getting a blood test?
My plan going forward from Monday 25/5 is as follows:
🗓 Weekly Dosing Snapshot
MONDAY
TRT → 150mg of Test E
Anavar → 20mg
Proviron → 25mg
Klow → 2.67mg
TUESDAY
Retatrutide → 1.2mg
Anavar → 20mg
Proviron → 25mg
Klow → 2.67mg
WEDNESDAY
Anavar → 20mg
Proviron → 25mg
MT1 → 250mcg
Klow → 2.67mg
THURSDAY
TRT → 150mg of Test E
Anavar → 20mg
Proviron → 25mg
Klow → 2.67mg
FRIDAY
Retatrutide → 1.2mg
Anavar → 20mg
Proviron → 25mg
Klow → 2.67mg
SATURDAY
Anavar → 20mg
Proviron → 25mg
Klow → 2.67mg
SUNDAY
Anavar → 20mg
Proviron → 25mg
MT1 → 250mcg
Klow → 2.67mg
Anavar (Porposed Dosing Protocol)
Week 1 - 20mg daily
Week 2 - 30mg daily
Week 3 - 40mg daily
Week 4 - 40mg daily
Week 5 - 50mg daily
Week 6 - 50mg daily
I will probably increase quicker than this but want to see how I react. I won't exceed more than 50mg daily.
Morning
N2Guard (half dose)
Proviron
Fish oil
Probiotic
Vitamin D/K2
Pre-workout / lunch time
Anavar
Digestive enzymes with each meal
Evening
N2Guard (other half)
Magnesium glycinate
Ashwagandha
Aiming to keep the stack more targeted instead of doubling up on multiple different micronutrients.
93.4kg
Hack Squat
(Turns out I've been counting the weights wrong. Sled weighs 47.6kg). No idea what I was thinking.
10 x Sled + 20kg
12 x Sled + 60kg
12 x Sled + 60kg
10 x Sled + 70kg
10 x Sled + 70kg
Leg Extension
14 x 84kg
14 x 84kg
14 x 84kg
15 x 84kg
Walking Lunges
24 x 15kg (each hand)
24 x 15kg (each hand)
20 x 17.5kg (each hand)
Prone Leg Curl
15 x 54kg
15 x 54kg
12 x 56.5kg
12 x 56.5kg
Seated Calf Raise
20 x 40kg
20 x 40kg
19 x 40kg
18 x 40kg
Abdominal Crunch:
20 x 68kg
17 x 68kg
15 x 63kg
Planks
3 x 1 minute rounds
Incline Treadmill Walk
Duration: 15 mins
18% incline @ 4.6 km/h
Avg HR: 145-155bpm (machine reading at 5 min intervals)
Calories: 183 kcal (machine)
- Can't shake this sickness just yet. Body feels fine but cough up some nasty shit each morning and still congested.
- Had 8hrs sleep which is rare.
- Woke up early to train, bit out of it but good to go once awake.
- Pushing more reps and small increase in weight on some exercises.
View attachment 235456
View attachment 235457
One of my favourites. Home made Com Tam for all the Vietnamese food lovers.
View attachment 235458
View attachment 235459
Thanks @LevButlerov , I can wait a few weeks. Next Monday off is 22/6 so may aim for then, so about 4 weeks time. Read your research on EQ and E2, I'm probably just looking for an excuse to add in some EQ to the mixnice meal
macros staying clean
70s on hack is legit! @8enni8lanko
e2 was high but doesn't mean its end of world I would wait at least 2 weeks before bloods
Happy to be of some inspiration to your weekend eats. The eggs were delicious @ceo but my missus does the cooking! I'm very fortunate that she supports the diet and is a great cook!
I try to have Broccoli every lunch/dinner! Reasonably affordable and fresh in Aus so we stock up! The pasta is a welcomed treat as we are a rice household and eat it almost every meal!
the research article I'm glad you liked itThanks @LevButlerov , I can wait a few weeks. Next Monday off is 22/6 so may aim for then, so about 4 weeks time. Read your research on EQ and E2, I'm probably just looking for an excuse to add in some EQ to the mix
a few weeks lets do it! @8enni8lanko
@Mobster mainly to check E2 and see if its gone up since increasing test dosage. Also curious about cholesterol and lipids and if they have improved with Reta and a better diet. In saying that, it probably won't stop me starting the orals.
that’s greatThanks @stevesmi, I wish I could take credit for the food but my missus does all the cooking! I have some input into what we eat but choose my words carefully or will end up with an empty plate!
@8enni8lanko that's an excellent leg training workout you put together. Some really nice training and you really push yourself hard. I got a lot of respect for that.This is a bit of a long update but any advice/guidance appreciated. Maybe look at doing weekly updates going forward.
Contemplating if I should get a blood test Monday morning prior to introducing the orals.
Previous blood test in March was all good. This will be the start of week 3 with the increase of Test from 160mg to 300mg per week.
Unsure if a bit early to guage increase but from what I understand my E2 may increase and would like to get ahead of this if it could be problematic. I have no signs of increased E2 but a bit paranoid. E2 in March was 147. Should I wait a couple more weeks before getting a blood test?
My plan going forward from Monday 25/5 is as follows:
🗓 Weekly Dosing Snapshot
MONDAY
TRT → 150mg of Test E
Anavar → 20mg
Proviron → 25mg
Klow → 2.67mg
TUESDAY
Retatrutide → 1.2mg
Anavar → 20mg
Proviron → 25mg
Klow → 2.67mg
WEDNESDAY
Anavar → 20mg
Proviron → 25mg
MT1 → 250mcg
Klow → 2.67mg
THURSDAY
TRT → 150mg of Test E
Anavar → 20mg
Proviron → 25mg
Klow → 2.67mg
FRIDAY
Retatrutide → 1.2mg
Anavar → 20mg
Proviron → 25mg
Klow → 2.67mg
SATURDAY
Anavar → 20mg
Proviron → 25mg
Klow → 2.67mg
SUNDAY
Anavar → 20mg
Proviron → 25mg
MT1 → 250mcg
Klow → 2.67mg
Anavar (Porposed Dosing Protocol)
Week 1 - 20mg daily
Week 2 - 30mg daily
Week 3 - 40mg daily
Week 4 - 40mg daily
Week 5 - 50mg daily
Week 6 - 50mg daily
I will probably increase quicker than this but want to see how I react. I won't exceed more than 50mg daily.
Morning
N2Guard (half dose)
Proviron
Fish oil
Probiotic
Vitamin D/K2
Pre-workout / lunch time
Anavar
Digestive enzymes with each meal
Evening
N2Guard (other half)
Magnesium glycinate
Ashwagandha
Aiming to keep the stack more targeted instead of doubling up on multiple different micronutrients.
93.4kg
Hack Squat
(Turns out I've been counting the weights wrong. Sled weighs 47.6kg). No idea what I was thinking.
10 x Sled + 20kg
12 x Sled + 60kg
12 x Sled + 60kg
10 x Sled + 70kg
10 x Sled + 70kg
Leg Extension
14 x 84kg
14 x 84kg
14 x 84kg
15 x 84kg
Walking Lunges
24 x 15kg (each hand)
24 x 15kg (each hand)
20 x 17.5kg (each hand)
Prone Leg Curl
15 x 54kg
15 x 54kg
12 x 56.5kg
12 x 56.5kg
Seated Calf Raise
20 x 40kg
20 x 40kg
19 x 40kg
18 x 40kg
Abdominal Crunch:
20 x 68kg
17 x 68kg
15 x 63kg
Planks
3 x 1 minute rounds
Incline Treadmill Walk
Duration: 15 mins
18% incline @ 4.6 km/h
Avg HR: 145-155bpm (machine reading at 5 min intervals)
Calories: 183 kcal (machine)
- Can't shake this sickness just yet. Body feels fine but cough up some nasty shit each morning and still congested.
- Had 8hrs sleep which is rare.
- Woke up early to train, bit out of it but good to go once awake.
- Pushing more reps and small increase in weight on some exercises.
View attachment 235456
View attachment 235457
One of my favourites. Home made Com Tam for all the Vietnamese food lovers.
View attachment 235458
View attachment 235459
Broccoli is a good option. Make sure you cook it though to burn away some of those chemicals from it so you don't get an upset stomach. I think steaming makes the most sense. @8enni8lankoThanks @LevButlerov , I can wait a few weeks. Next Monday off is 22/6 so may aim for then, so about 4 weeks time. Read your research on EQ and E2, I'm probably just looking for an excuse to add in some EQ to the mix
Thanks @stevesmi, I wish I could take credit for the food but my missus does all the cooking! I have some input into what we eat but choose my words carefully or will end up with an empty plate!
The eggs were delicious @ceo but my missus does the cooking! I'm very fortunate that she supports the diet and is a great cook!
I try to have Broccoli every lunch/dinner! Reasonably affordable and fresh in Aus so we stock up! The pasta is a welcomed treat as we are a rice household and eat it almost every meal!
that is a smart idea. but i was more talking about the digestive aspect. cooking it burns away some of that hard to digest compounds
That's true. The mental game is even more important than the physical.
You should try things like asparagus or baby spinach as well. Those are really good too.
Bro, same here. My wife loves to cook. She is Asian.
@8enni8lanko damn good update man glad to see itThis is a bit of a long update but any advice/guidance appreciated. Maybe look at doing weekly updates going forward.
Contemplating if I should get a blood test Monday morning prior to introducing the orals.
Previous blood test in March was all good. This will be the start of week 3 with the increase of Test from 160mg to 300mg per week.
Unsure if a bit early to guage increase but from what I understand my E2 may increase and would like to get ahead of this if it could be problematic. I have no signs of increased E2 but a bit paranoid. E2 in March was 147. Should I wait a couple more weeks before getting a blood test?
My plan going forward from Monday 25/5 is as follows:
🗓 Weekly Dosing Snapshot
MONDAY
TRT → 150mg of Test E
Anavar → 20mg
Proviron → 25mg
Klow → 2.67mg
TUESDAY
Retatrutide → 1.2mg
Anavar → 20mg
Proviron → 25mg
Klow → 2.67mg
WEDNESDAY
Anavar → 20mg
Proviron → 25mg
MT1 → 250mcg
Klow → 2.67mg
THURSDAY
TRT → 150mg of Test E
Anavar → 20mg
Proviron → 25mg
Klow → 2.67mg
FRIDAY
Retatrutide → 1.2mg
Anavar → 20mg
Proviron → 25mg
Klow → 2.67mg
SATURDAY
Anavar → 20mg
Proviron → 25mg
Klow → 2.67mg
SUNDAY
Anavar → 20mg
Proviron → 25mg
MT1 → 250mcg
Klow → 2.67mg
Anavar (Porposed Dosing Protocol)
Week 1 - 20mg daily
Week 2 - 30mg daily
Week 3 - 40mg daily
Week 4 - 40mg daily
Week 5 - 50mg daily
Week 6 - 50mg daily
I will probably increase quicker than this but want to see how I react. I won't exceed more than 50mg daily.
Morning
N2Guard (half dose)
Proviron
Fish oil
Probiotic
Vitamin D/K2
Pre-workout / lunch time
Anavar
Digestive enzymes with each meal
Evening
N2Guard (other half)
Magnesium glycinate
Ashwagandha
Aiming to keep the stack more targeted instead of doubling up on multiple different micronutrients.
93.4kg
Hack Squat
(Turns out I've been counting the weights wrong. Sled weighs 47.6kg). No idea what I was thinking.
10 x Sled + 20kg
12 x Sled + 60kg
12 x Sled + 60kg
10 x Sled + 70kg
10 x Sled + 70kg
Leg Extension
14 x 84kg
14 x 84kg
14 x 84kg
15 x 84kg
Walking Lunges
24 x 15kg (each hand)
24 x 15kg (each hand)
20 x 17.5kg (each hand)
Prone Leg Curl
15 x 54kg
15 x 54kg
12 x 56.5kg
12 x 56.5kg
Seated Calf Raise
20 x 40kg
20 x 40kg
19 x 40kg
18 x 40kg
Abdominal Crunch:
20 x 68kg
17 x 68kg
15 x 63kg
Planks
3 x 1 minute rounds
Incline Treadmill Walk
Duration: 15 mins
18% incline @ 4.6 km/h
Avg HR: 145-155bpm (machine reading at 5 min intervals)
Calories: 183 kcal (machine)
- Can't shake this sickness just yet. Body feels fine but cough up some nasty shit each morning and still congested.
- Had 8hrs sleep which is rare.
- Woke up early to train, bit out of it but good to go once awake.
- Pushing more reps and small increase in weight on some exercises.
View attachment 235456
View attachment 235457
One of my favourites. Home made Com Tam for all the Vietnamese food lovers.
View attachment 235458
View attachment 235459
@8enni8lanko Food looks amazing....nice clicks.....This is a bit of a long update but any advice/guidance appreciated. Maybe look at doing weekly updates going forward.
Contemplating if I should get a blood test Monday morning prior to introducing the orals.
Previous blood test in March was all good. This will be the start of week 3 with the increase of Test from 160mg to 300mg per week.
Unsure if a bit early to guage increase but from what I understand my E2 may increase and would like to get ahead of this if it could be problematic. I have no signs of increased E2 but a bit paranoid. E2 in March was 147. Should I wait a couple more weeks before getting a blood test?
My plan going forward from Monday 25/5 is as follows:
🗓 Weekly Dosing Snapshot
MONDAY
TRT → 150mg of Test E
Anavar → 20mg
Proviron → 25mg
Klow → 2.67mg
TUESDAY
Retatrutide → 1.2mg
Anavar → 20mg
Proviron → 25mg
Klow → 2.67mg
WEDNESDAY
Anavar → 20mg
Proviron → 25mg
MT1 → 250mcg
Klow → 2.67mg
THURSDAY
TRT → 150mg of Test E
Anavar → 20mg
Proviron → 25mg
Klow → 2.67mg
FRIDAY
Retatrutide → 1.2mg
Anavar → 20mg
Proviron → 25mg
Klow → 2.67mg
SATURDAY
Anavar → 20mg
Proviron → 25mg
Klow → 2.67mg
SUNDAY
Anavar → 20mg
Proviron → 25mg
MT1 → 250mcg
Klow → 2.67mg
Anavar (Porposed Dosing Protocol)
Week 1 - 20mg daily
Week 2 - 30mg daily
Week 3 - 40mg daily
Week 4 - 40mg daily
Week 5 - 50mg daily
Week 6 - 50mg daily
I will probably increase quicker than this but want to see how I react. I won't exceed more than 50mg daily.
Morning
N2Guard (half dose)
Proviron
Fish oil
Probiotic
Vitamin D/K2
Pre-workout / lunch time
Anavar
Digestive enzymes with each meal
Evening
N2Guard (other half)
Magnesium glycinate
Ashwagandha
Aiming to keep the stack more targeted instead of doubling up on multiple different micronutrients.
93.4kg
Hack Squat
(Turns out I've been counting the weights wrong. Sled weighs 47.6kg). No idea what I was thinking.
10 x Sled + 20kg
12 x Sled + 60kg
12 x Sled + 60kg
10 x Sled + 70kg
10 x Sled + 70kg
Leg Extension
14 x 84kg
14 x 84kg
14 x 84kg
15 x 84kg
Walking Lunges
24 x 15kg (each hand)
24 x 15kg (each hand)
20 x 17.5kg (each hand)
Prone Leg Curl
15 x 54kg
15 x 54kg
12 x 56.5kg
12 x 56.5kg
Seated Calf Raise
20 x 40kg
20 x 40kg
19 x 40kg
18 x 40kg
Abdominal Crunch:
20 x 68kg
17 x 68kg
15 x 63kg
Planks
3 x 1 minute rounds
Incline Treadmill Walk
Duration: 15 mins
18% incline @ 4.6 km/h
Avg HR: 145-155bpm (machine reading at 5 min intervals)
Calories: 183 kcal (machine)
- Can't shake this sickness just yet. Body feels fine but cough up some nasty shit each morning and still congested.
- Had 8hrs sleep which is rare.
- Woke up early to train, bit out of it but good to go once awake.
- Pushing more reps and small increase in weight on some exercises.
View attachment 235456
View attachment 235457
One of my favourites. Home made Com Tam for all the Vietnamese food lovers.
View attachment 235458
View attachment 235459
Thanks @2Thick, I didn't know that. We usually eat steamed so assume that's enough cook time.
@Ulter I think so, can apply it to many things in life!
@ROIDDERS Thanks for the tip! I'm actually going to buy some this morning!
@ceo Likewise brother! I know you would be well looked after
Thanks @ballin2504! I'm actually gonna start doing weekly updates so a bit more data driven and less clutter!
Thanks bro! Hopefully with some consistency, I can get some abs like yours!
Bros, you got to love what you're doing.@ceo Likewise brother! I know you would be well looked after
Yes if you notice the smell when you're steaming it, that's those compounds burning away.
Only thing about asparagus is it makes your pee smell sometimes.
Date Range: Bodyweight & Physique Training Summary️ Training Log – Mon 18/5/26 (92.5kg)️ Training Log – Wed 27/5/26 (93.2kg)️ Training Log – Thu 28/5/26 (93kg)️ Training Log – Sat 30/5/26 (93.4kg) Cardio
Diet Compounds / Supplements
Health & Recovery Overall Notes/Thoughts
Plan for next week
biggest update Ive seen from you in a whileWeekly Update
Mon 25/5/26 → Sun 31/5/26
Start Weight: 92.5 kg on Mon 25/5/26
End Weight: 93.5kg kg on Sat 30/5/26
Weekly Average: 93 kg
Change from last week: +0.5kg
Visual Notes:
- Hairy! Hair seems to be growing quickly lately.
- Appear a bit more fuller, particularly shoulders, chest and arms.
- Feeling harder when at rest.
- Forearm vasculatory significantly increased, especially later in the day and after training.
- Waist appears relatively stable despite slight weight increase.
- No obvious signs of water retention or bloating
Sessions Completed: 4 / 4
Split: Upper/Lower
Overall Performance: Improved.
Notable Progressions
Lower Body
- Squat progressed to 120kg x 7
- Leg Press progressed to 230kg x 10
- Walking Lunges increased to 20kg dumbbells
- Hack Squat volume improved
Upper Body
- Bench Stable
- Incline DB Press improved
- Shoulder Press improved
- Row strength improved
- Pulling strength maintained despite forearm irritation
DAY 1 - UPPER A
Bench Press
Warm Up: Bar x 20
10 x 80kg
8 x 100kg
7 x 105kg
6 x 105kg
4 x 110kg
5 x 110kg (forgot drop set, do on incline)
Weighted Chin Ups
Warm Up: Bodyweight x 8
7 x BW + 5kg
7 x BW + 5kg
6 x BW + 5kg
6 x BW + 5kg, 2 x BW
Incline Dumbbell Press
10 x 70kg
9 x 75kg
8 x 80kg
9 x 80kg, drop set 10 x 45kg
Seated Row (Pronated Grip)
10 x 75kg
10 x 80kg
8 x 80kg
9 x 80kg
Seated Smith Shoulder Press
Warm Up: 12 x 30kg
10 x 65kg
9 x 70kg
8 x 70kg
Seated Dumbbell Lateral Raise
12 x 12.5kg's
12 x 12.5kg's
12 x 12.5kg's
12 x 12.5kg's
12 x 12.5kg's
Incline DB Curls:
22 x 17.5kg's
22 x 17.5kg's
20 x 17.5kg's
Skull Crushers:
12 x 35kg
10 x 35kg
9 x 35kg
DAY 2 - LOWER A
Back Squat
Warm Up: 15 x Bar
10 x 80kg
8 x 100kg
8 x 105kg
8 x 110g
8 x 115kg
7 x 120kg
Leg Press
10 x 200kg
10 x 220kg
10 x 220kg
10 x 230kg
Prone Leg Curl
12 x 63kg
12 x 63kg
10 x 68kg
10 x 68kg
45 Degree Back Extension
3 sets of 15 (no weight)
Calves on Leg Press (wasn't waiting for seated)
15 x 80kg
15 x 80kg
15 x 90kg
15 x 80kg
Abdominal Crunch Machine
20 x 68kg
16 x 72kg
15 x 72kg
Hanging Leg Raise
3 sets x 15
DAY 3 — UPPER B
Dumbbell Bench Press
10 x 55kg
12 x 80kg
12 x 80kg
9 x 90kg
9 x 90kg
Machine Pec Fly
15 x 107kg
15 x 107kg
15 x 107kg
Neutral Grip Lat Pulldown
12 x 79kg
12 x 79kg
12 x 79kg
10 x 79kg
10 x 79kg
Cable Row (Close grip)
12 x 75kg
10 x 81kg
10 x 79kg
10 x 79kg
Seated Dumbbell Lateral Raise
15 x 10kg's
15 x 10kg's
15 x 10kg's
15 x 10kg's
15 x 10kg's
Rear Delt Machine
15 x 66kg
15 x 66kg
15 x 66kg
Hammer Curl (sore L forearm)
24 x 17.5kg
28 x 15kg
24 x 15kg
Overhead DB Tricep Extension
20 x 12.5kg
20 x 12.5kg
20 x 12.5kg
27 X 50kg (close grip bench finisher)
DAY 4 — LOWER B
Hack Squat
10 x Sled + 20kg
12 x Sled + 60kg
12 x Sled + 60kg
10 x Sled + 70kg
12 x Sled + 70kg
Walking Lunges
24 x 17.5kg (each hand)
20 x 20kg (each hand)
20 x 20kg (each hand)
Leg Extension
12 x 84kg
14 x 84kg
14 x 84kg
13 x 84kg
Prone Leg Curl
15 x 54kg
15 x 54kg
12 x 56.5kg
12 x 56.5kg
Seated Calf Raise
20 x 40kg
20 x 40kg
20 x 45kg
20 x 45kg
Abdominal Crunch:
20 x 68kg
20 x 68kg
16 x 68kg
Planks
3 x 1 minute rounds
Type: Incline treadmill walk
Sessions: 4 (Each training day).
Duration: 15 to 20 mins each session.
Intensity: 18% incline @ 4.6 km/h minimum.
Average Heart Rate: Between 145 & 160bpm.
Notes:
- Conditioning improving.
- Sessions feel more managable than initially.
- Cardio not negatively impacting gym performance.
Tracking: Tracking daily
Protein Intake weekly average: ~ 217 g/day
Carb Intake weekly average: ~ 311 g/day
Fats Intake weekly average: ~ 88 g/day
Fat intake high on Sunday 31/5/26 due to eating braised pork belly. I removed the fat off all but 2 pieces so fat average slightly higher.
Detailed food report below.
View attachment 240785
View attachment 240786
Testosterone Enanthate: 300mg/week (week 3)
Frequency: Split (Monday & Thursday)
Anavar: 30mg per day (Day 1 was 20mg).
Frequency: Daily
Proviron: 25mg per day
Frequency: Daily
Peptides:
Retatrutide: 2.4 mg/week (Split Tues & Fri)
Klow: 2.67mg per day
My last week, I have run out and don't think I'll continue at this point in time. I'm pretty enough.
MT1: 250mcg (Weds & Sun)
Supplements:
Protein powder
Creatine
Electrolytes
Pre-workout
N2Guard
Co-Enzyme Q10
Magnesium Glycinate
Ashwaghanda
Digestive Enzymes
Daily Probiotics
Vitamin D3 & K2
Fish Oil
Sleep: 6.5 - 7.0 hrs/night
Energy Levels: Moderate
Stress: Moderate
Blood Pressure: Unknown
Heart Rate: 60 - 70 bpm
Recovery Notes:
- Waking more drowsy than normal
- Still recovering from recent sickess
- Forearm/tennis elbow symptoms, not yet resolved
- Mild lower back tightness
- No major issues
- Week 3 of Test E increase from 160mg to 300mg per week.
- Week 1 of Anavar and Proviron
- Week 1 of N2Guard
- Stength appears to be improving on lower-body lifts
- Physique appears slightly fuller and harder at rest
- Slight increase in vascularity
- Libido good. Slight increase.
- Cardio maintained
- Diet maintained
- Maintain current training split
- Possibly increase Anavar to 40mg per day or maintain 30mg for one more week.
- Focus on improving sleep where possible (Difficult with shift work and a toddler).
- Continue food tracking
- Monitor forearm and lower back
a few comments love the food PERFECT meals! carb level is good too!
beautiful n2guard TD
love it!
@8enni8lanko N2Guard is definitely one of my favorites. Seven capsules a day keep the doctor away.
Very blessed to see you doing the n2guard. It looks really good. It's one of my favorite supplements. @8enni8lanko
Beauty TD for N2BM brother! 2 more on the way too big win for your cycle.
Just got caught up on your log bro and it's come a long way since your first post. And wow to this latest update you are going hard on the detail!Weekly Update
Mon 25/5/26 → Sun 31/5/26
Start Weight: 92.5 kg on Mon 25/5/26
End Weight: 93.5kg kg on Sat 30/5/26
Weekly Average: 93 kg
Change from last week: +0.5kg
Visual Notes:
- Hairy! Hair seems to be growing quickly lately.
- Appear a bit more fuller, particularly shoulders, chest and arms.
- Feeling harder when at rest.
- Forearm vasculatory significantly increased, especially later in the day and after training.
- Waist appears relatively stable despite slight weight increase.
- No obvious signs of water retention or bloating
Sessions Completed: 4 / 4
Split: Upper/Lower
Overall Performance: Improved.
Notable Progressions
Lower Body
- Squat progressed to 120kg x 7
- Leg Press progressed to 230kg x 10
- Walking Lunges increased to 20kg dumbbells
- Hack Squat volume improved
Upper Body
- Bench Stable
- Incline DB Press improved
- Shoulder Press improved
- Row strength improved
- Pulling strength maintained despite forearm irritation
DAY 1 - UPPER A
Bench Press
Warm Up: Bar x 20
10 x 80kg
8 x 100kg
7 x 105kg
6 x 105kg
4 x 110kg
5 x 110kg (forgot drop set, do on incline)
Weighted Chin Ups
Warm Up: Bodyweight x 8
7 x BW + 5kg
7 x BW + 5kg
6 x BW + 5kg
6 x BW + 5kg, 2 x BW
Incline Dumbbell Press
10 x 70kg
9 x 75kg
8 x 80kg
9 x 80kg, drop set 10 x 45kg
Seated Row (Pronated Grip)
10 x 75kg
10 x 80kg
8 x 80kg
9 x 80kg
Seated Smith Shoulder Press
Warm Up: 12 x 30kg
10 x 65kg
9 x 70kg
8 x 70kg
Seated Dumbbell Lateral Raise
12 x 12.5kg's
12 x 12.5kg's
12 x 12.5kg's
12 x 12.5kg's
12 x 12.5kg's
Incline DB Curls:
22 x 17.5kg's
22 x 17.5kg's
20 x 17.5kg's
Skull Crushers:
12 x 35kg
10 x 35kg
9 x 35kg
DAY 2 - LOWER A
Back Squat
Warm Up: 15 x Bar
10 x 80kg
8 x 100kg
8 x 105kg
8 x 110g
8 x 115kg
7 x 120kg
Leg Press
10 x 200kg
10 x 220kg
10 x 220kg
10 x 230kg
Prone Leg Curl
12 x 63kg
12 x 63kg
10 x 68kg
10 x 68kg
45 Degree Back Extension
3 sets of 15 (no weight)
Calves on Leg Press (wasn't waiting for seated)
15 x 80kg
15 x 80kg
15 x 90kg
15 x 80kg
Abdominal Crunch Machine
20 x 68kg
16 x 72kg
15 x 72kg
Hanging Leg Raise
3 sets x 15
DAY 3 — UPPER B
Dumbbell Bench Press
10 x 55kg
12 x 80kg
12 x 80kg
9 x 90kg
9 x 90kg
Machine Pec Fly
15 x 107kg
15 x 107kg
15 x 107kg
Neutral Grip Lat Pulldown
12 x 79kg
12 x 79kg
12 x 79kg
10 x 79kg
10 x 79kg
Cable Row (Close grip)
12 x 75kg
10 x 81kg
10 x 79kg
10 x 79kg
Seated Dumbbell Lateral Raise
15 x 10kg's
15 x 10kg's
15 x 10kg's
15 x 10kg's
15 x 10kg's
Rear Delt Machine
15 x 66kg
15 x 66kg
15 x 66kg
Hammer Curl (sore L forearm)
24 x 17.5kg
28 x 15kg
24 x 15kg
Overhead DB Tricep Extension
20 x 12.5kg
20 x 12.5kg
20 x 12.5kg
27 X 50kg (close grip bench finisher)
DAY 4 — LOWER B
Hack Squat
10 x Sled + 20kg
12 x Sled + 60kg
12 x Sled + 60kg
10 x Sled + 70kg
12 x Sled + 70kg
Walking Lunges
24 x 17.5kg (each hand)
20 x 20kg (each hand)
20 x 20kg (each hand)
Leg Extension
12 x 84kg
14 x 84kg
14 x 84kg
13 x 84kg
Prone Leg Curl
15 x 54kg
15 x 54kg
12 x 56.5kg
12 x 56.5kg
Seated Calf Raise
20 x 40kg
20 x 40kg
20 x 45kg
20 x 45kg
Abdominal Crunch:
20 x 68kg
20 x 68kg
16 x 68kg
Planks
3 x 1 minute rounds
Type: Incline treadmill walk
Sessions: 4 (Each training day).
Duration: 15 to 20 mins each session.
Intensity: 18% incline @ 4.6 km/h minimum.
Average Heart Rate: Between 145 & 160bpm.
Notes:
- Conditioning improving.
- Sessions feel more managable than initially.
- Cardio not negatively impacting gym performance.
Tracking: Tracking daily
Protein Intake weekly average: ~ 217 g/day
Carb Intake weekly average: ~ 311 g/day
Fats Intake weekly average: ~ 88 g/day
Fat intake high on Sunday 31/5/26 due to eating braised pork belly. I removed the fat off all but 2 pieces so fat average slightly higher.
Detailed food report below.
View attachment 240785
View attachment 240786
Testosterone Enanthate: 300mg/week (week 3)
Frequency: Split (Monday & Thursday)
Anavar: 30mg per day (Day 1 was 20mg).
Frequency: Daily
Proviron: 25mg per day
Frequency: Daily
Peptides:
Retatrutide: 2.4 mg/week (Split Tues & Fri)
Klow: 2.67mg per day
My last week, I have run out and don't think I'll continue at this point in time. I'm pretty enough.
MT1: 250mcg (Weds & Sun)
Supplements:
Protein powder
Creatine
Electrolytes
Pre-workout
N2Guard
Co-Enzyme Q10
Magnesium Glycinate
Ashwaghanda
Digestive Enzymes
Daily Probiotics
Vitamin D3 & K2
Fish Oil
Sleep: 6.5 - 7.0 hrs/night
Energy Levels: Moderate
Stress: Moderate
Blood Pressure: Unknown
Heart Rate: 60 - 70 bpm
Recovery Notes:
- Waking more drowsy than normal
- Still recovering from recent sickess
- Forearm/tennis elbow symptoms, not yet resolved
- Mild lower back tightness
- No major issues
- Week 3 of Test E increase from 160mg to 300mg per week.
- Week 1 of Anavar and Proviron
- Week 1 of N2Guard
- Stength appears to be improving on lower-body lifts
- Physique appears slightly fuller and harder at rest
- Slight increase in vascularity
- Libido good. Slight increase.
- Cardio maintained
- Diet maintained
- Maintain current training split
- Possibly increase Anavar to 40mg per day or maintain 30mg for one more week.
- Focus on improving sleep where possible (Difficult with shift work and a toddler).
- Continue food tracking
- Monitor forearm and lower back
Thanks bro @LevButlerov I'm going to do weekly updates from now on, a bit less clutter and easier for me to manage than daily updates! Some days less carbs but heavy carb days seem to average it out for the week!biggest update Ive seen from you in a while
leg press 230 kg is huge killing it!
@stevesmi Only a week in but think it stopped me getting sicker as have been quite sick over the past fortnight. 7 a day keeping the doctor away!
@2Thick So far so good, spliting the 7 pills over the day. 4 in morning with brekky and 3 after dinner, along with all the other pills!
I'm going to order some more this week! Got a 10% off coupon with the last one so even better value! Will get bloods done on 22/6 so will bw curious to see how it's helping!
Thanks bro! Trying to provide as much detail as possible. I know this is what I like to see so hoping it's some help to others with similar stats and looking at a similar cycle in the future.
And that's No Bull!
it’s an amazing supplement@stevesmi Only a week in but think it stopped me getting sicker as have been quite sick over the past fortnight. 7 a day keeping the doctor away!
[
excellent job on this @8enni8lanko you will love n2guard. the stuff has over 40 ingredients
@8enni8lanko i love this layout. the test E increase should be interesting. looks like a good oneWeekly Update
Mon 25/5/26 → Sun 31/5/26
Start Weight: 92.5 kg on Mon 25/5/26
End Weight: 93.5kg kg on Sat 30/5/26
Weekly Average: 93 kg
Change from last week: +0.5kg
Visual Notes:
- Hairy! Hair seems to be growing quickly lately.
- Appear a bit more fuller, particularly shoulders, chest and arms.
- Feeling harder when at rest.
- Forearm vasculatory significantly increased, especially later in the day and after training.
- Waist appears relatively stable despite slight weight increase.
- No obvious signs of water retention or bloating
Sessions Completed: 4 / 4
Split: Upper/Lower
Overall Performance: Improved.
Notable Progressions
Lower Body
- Squat progressed to 120kg x 7
- Leg Press progressed to 230kg x 10
- Walking Lunges increased to 20kg dumbbells
- Hack Squat volume improved
Upper Body
- Bench Stable
- Incline DB Press improved
- Shoulder Press improved
- Row strength improved
- Pulling strength maintained despite forearm irritation
DAY 1 - UPPER A
Bench Press
Warm Up: Bar x 20
10 x 80kg
8 x 100kg
7 x 105kg
6 x 105kg
4 x 110kg
5 x 110kg (forgot drop set, do on incline)
Weighted Chin Ups
Warm Up: Bodyweight x 8
7 x BW + 5kg
7 x BW + 5kg
6 x BW + 5kg
6 x BW + 5kg, 2 x BW
Incline Dumbbell Press
10 x 70kg
9 x 75kg
8 x 80kg
9 x 80kg, drop set 10 x 45kg
Seated Row (Pronated Grip)
10 x 75kg
10 x 80kg
8 x 80kg
9 x 80kg
Seated Smith Shoulder Press
Warm Up: 12 x 30kg
10 x 65kg
9 x 70kg
8 x 70kg
Seated Dumbbell Lateral Raise
12 x 12.5kg's
12 x 12.5kg's
12 x 12.5kg's
12 x 12.5kg's
12 x 12.5kg's
Incline DB Curls:
22 x 17.5kg's
22 x 17.5kg's
20 x 17.5kg's
Skull Crushers:
12 x 35kg
10 x 35kg
9 x 35kg
DAY 2 - LOWER A
Back Squat
Warm Up: 15 x Bar
10 x 80kg
8 x 100kg
8 x 105kg
8 x 110g
8 x 115kg
7 x 120kg
Leg Press
10 x 200kg
10 x 220kg
10 x 220kg
10 x 230kg
Prone Leg Curl
12 x 63kg
12 x 63kg
10 x 68kg
10 x 68kg
45 Degree Back Extension
3 sets of 15 (no weight)
Calves on Leg Press (wasn't waiting for seated)
15 x 80kg
15 x 80kg
15 x 90kg
15 x 80kg
Abdominal Crunch Machine
20 x 68kg
16 x 72kg
15 x 72kg
Hanging Leg Raise
3 sets x 15
DAY 3 — UPPER B
Dumbbell Bench Press
10 x 55kg
12 x 80kg
12 x 80kg
9 x 90kg
9 x 90kg
Machine Pec Fly
15 x 107kg
15 x 107kg
15 x 107kg
Neutral Grip Lat Pulldown
12 x 79kg
12 x 79kg
12 x 79kg
10 x 79kg
10 x 79kg
Cable Row (Close grip)
12 x 75kg
10 x 81kg
10 x 79kg
10 x 79kg
Seated Dumbbell Lateral Raise
15 x 10kg's
15 x 10kg's
15 x 10kg's
15 x 10kg's
15 x 10kg's
Rear Delt Machine
15 x 66kg
15 x 66kg
15 x 66kg
Hammer Curl (sore L forearm)
24 x 17.5kg
28 x 15kg
24 x 15kg
Overhead DB Tricep Extension
20 x 12.5kg
20 x 12.5kg
20 x 12.5kg
27 X 50kg (close grip bench finisher)
DAY 4 — LOWER B
Hack Squat
10 x Sled + 20kg
12 x Sled + 60kg
12 x Sled + 60kg
10 x Sled + 70kg
12 x Sled + 70kg
Walking Lunges
24 x 17.5kg (each hand)
20 x 20kg (each hand)
20 x 20kg (each hand)
Leg Extension
12 x 84kg
14 x 84kg
14 x 84kg
13 x 84kg
Prone Leg Curl
15 x 54kg
15 x 54kg
12 x 56.5kg
12 x 56.5kg
Seated Calf Raise
20 x 40kg
20 x 40kg
20 x 45kg
20 x 45kg
Abdominal Crunch:
20 x 68kg
20 x 68kg
16 x 68kg
Planks
3 x 1 minute rounds
Type: Incline treadmill walk
Sessions: 4 (Each training day).
Duration: 15 to 20 mins each session.
Intensity: 18% incline @ 4.6 km/h minimum.
Average Heart Rate: Between 145 & 160bpm.
Notes:
- Conditioning improving.
- Sessions feel more managable than initially.
- Cardio not negatively impacting gym performance.
Tracking: Tracking daily
Protein Intake weekly average: ~ 217 g/day
Carb Intake weekly average: ~ 311 g/day
Fats Intake weekly average: ~ 88 g/day
Fat intake high on Sunday 31/5/26 due to eating braised pork belly. I removed the fat off all but 2 pieces so fat average slightly higher.
Detailed food report below.
View attachment 240785
View attachment 240786
Testosterone Enanthate: 300mg/week (week 3)
Frequency: Split (Monday & Thursday)
Anavar: 30mg per day (Day 1 was 20mg).
Frequency: Daily
Proviron: 25mg per day
Frequency: Daily
Peptides:
Retatrutide: 2.4 mg/week (Split Tues & Fri)
Klow: 2.67mg per day
My last week, I have run out and don't think I'll continue at this point in time. I'm pretty enough.
MT1: 250mcg (Weds & Sun)
Supplements:
Protein powder
Creatine
Electrolytes
Pre-workout
N2Guard
Co-Enzyme Q10
Magnesium Glycinate
Ashwaghanda
Digestive Enzymes
Daily Probiotics
Vitamin D3 & K2
Fish Oil
Sleep: 6.5 - 7.0 hrs/night
Energy Levels: Moderate
Stress: Moderate
Blood Pressure: Unknown
Heart Rate: 60 - 70 bpm
Recovery Notes:
- Waking more drowsy than normal
- Still recovering from recent sickess
- Forearm/tennis elbow symptoms, not yet resolved
- Mild lower back tightness
- No major issues
- Week 3 of Test E increase from 160mg to 300mg per week.
- Week 1 of Anavar and Proviron
- Week 1 of N2Guard
- Stength appears to be improving on lower-body lifts
- Physique appears slightly fuller and harder at rest
- Slight increase in vascularity
- Libido good. Slight increase.
- Cardio maintained
- Diet maintained
- Maintain current training split
- Possibly increase Anavar to 40mg per day or maintain 30mg for one more week.
- Focus on improving sleep where possible (Difficult with shift work and a toddler).
- Continue food tracking
- Monitor forearm and lower back
bros this one of the best updates. the food and training all look great if you ask me. glad you killing it! @8enni8lankoWeekly Update
Mon 25/5/26 → Sun 31/5/26
Start Weight: 92.5 kg on Mon 25/5/26
End Weight: 93.5kg kg on Sat 30/5/26
Weekly Average: 93 kg
Change from last week: +0.5kg
Visual Notes:
- Hairy! Hair seems to be growing quickly lately.
- Appear a bit more fuller, particularly shoulders, chest and arms.
- Feeling harder when at rest.
- Forearm vasculatory significantly increased, especially later in the day and after training.
- Waist appears relatively stable despite slight weight increase.
- No obvious signs of water retention or bloating
Sessions Completed: 4 / 4
Split: Upper/Lower
Overall Performance: Improved.
Notable Progressions
Lower Body
- Squat progressed to 120kg x 7
- Leg Press progressed to 230kg x 10
- Walking Lunges increased to 20kg dumbbells
- Hack Squat volume improved
Upper Body
- Bench Stable
- Incline DB Press improved
- Shoulder Press improved
- Row strength improved
- Pulling strength maintained despite forearm irritation
DAY 1 - UPPER A
Bench Press
Warm Up: Bar x 20
10 x 80kg
8 x 100kg
7 x 105kg
6 x 105kg
4 x 110kg
5 x 110kg (forgot drop set, do on incline)
Weighted Chin Ups
Warm Up: Bodyweight x 8
7 x BW + 5kg
7 x BW + 5kg
6 x BW + 5kg
6 x BW + 5kg, 2 x BW
Incline Dumbbell Press
10 x 70kg
9 x 75kg
8 x 80kg
9 x 80kg, drop set 10 x 45kg
Seated Row (Pronated Grip)
10 x 75kg
10 x 80kg
8 x 80kg
9 x 80kg
Seated Smith Shoulder Press
Warm Up: 12 x 30kg
10 x 65kg
9 x 70kg
8 x 70kg
Seated Dumbbell Lateral Raise
12 x 12.5kg's
12 x 12.5kg's
12 x 12.5kg's
12 x 12.5kg's
12 x 12.5kg's
Incline DB Curls:
22 x 17.5kg's
22 x 17.5kg's
20 x 17.5kg's
Skull Crushers:
12 x 35kg
10 x 35kg
9 x 35kg
DAY 2 - LOWER A
Back Squat
Warm Up: 15 x Bar
10 x 80kg
8 x 100kg
8 x 105kg
8 x 110g
8 x 115kg
7 x 120kg
Leg Press
10 x 200kg
10 x 220kg
10 x 220kg
10 x 230kg
Prone Leg Curl
12 x 63kg
12 x 63kg
10 x 68kg
10 x 68kg
45 Degree Back Extension
3 sets of 15 (no weight)
Calves on Leg Press (wasn't waiting for seated)
15 x 80kg
15 x 80kg
15 x 90kg
15 x 80kg
Abdominal Crunch Machine
20 x 68kg
16 x 72kg
15 x 72kg
Hanging Leg Raise
3 sets x 15
DAY 3 — UPPER B
Dumbbell Bench Press
10 x 55kg
12 x 80kg
12 x 80kg
9 x 90kg
9 x 90kg
Machine Pec Fly
15 x 107kg
15 x 107kg
15 x 107kg
Neutral Grip Lat Pulldown
12 x 79kg
12 x 79kg
12 x 79kg
10 x 79kg
10 x 79kg
Cable Row (Close grip)
12 x 75kg
10 x 81kg
10 x 79kg
10 x 79kg
Seated Dumbbell Lateral Raise
15 x 10kg's
15 x 10kg's
15 x 10kg's
15 x 10kg's
15 x 10kg's
Rear Delt Machine
15 x 66kg
15 x 66kg
15 x 66kg
Hammer Curl (sore L forearm)
24 x 17.5kg
28 x 15kg
24 x 15kg
Overhead DB Tricep Extension
20 x 12.5kg
20 x 12.5kg
20 x 12.5kg
27 X 50kg (close grip bench finisher)
DAY 4 — LOWER B
Hack Squat
10 x Sled + 20kg
12 x Sled + 60kg
12 x Sled + 60kg
10 x Sled + 70kg
12 x Sled + 70kg
Walking Lunges
24 x 17.5kg (each hand)
20 x 20kg (each hand)
20 x 20kg (each hand)
Leg Extension
12 x 84kg
14 x 84kg
14 x 84kg
13 x 84kg
Prone Leg Curl
15 x 54kg
15 x 54kg
12 x 56.5kg
12 x 56.5kg
Seated Calf Raise
20 x 40kg
20 x 40kg
20 x 45kg
20 x 45kg
Abdominal Crunch:
20 x 68kg
20 x 68kg
16 x 68kg
Planks
3 x 1 minute rounds
Type: Incline treadmill walk
Sessions: 4 (Each training day).
Duration: 15 to 20 mins each session.
Intensity: 18% incline @ 4.6 km/h minimum.
Average Heart Rate: Between 145 & 160bpm.
Notes:
- Conditioning improving.
- Sessions feel more managable than initially.
- Cardio not negatively impacting gym performance.
Tracking: Tracking daily
Protein Intake weekly average: ~ 217 g/day
Carb Intake weekly average: ~ 311 g/day
Fats Intake weekly average: ~ 88 g/day
Fat intake high on Sunday 31/5/26 due to eating braised pork belly. I removed the fat off all but 2 pieces so fat average slightly higher.
Detailed food report below.
View attachment 240785
View attachment 240786
Testosterone Enanthate: 300mg/week (week 3)
Frequency: Split (Monday & Thursday)
Anavar: 30mg per day (Day 1 was 20mg).
Frequency: Daily
Proviron: 25mg per day
Frequency: Daily
Peptides:
Retatrutide: 2.4 mg/week (Split Tues & Fri)
Klow: 2.67mg per day
My last week, I have run out and don't think I'll continue at this point in time. I'm pretty enough.
MT1: 250mcg (Weds & Sun)
Supplements:
Protein powder
Creatine
Electrolytes
Pre-workout
N2Guard
Co-Enzyme Q10
Magnesium Glycinate
Ashwaghanda
Digestive Enzymes
Daily Probiotics
Vitamin D3 & K2
Fish Oil
Sleep: 6.5 - 7.0 hrs/night
Energy Levels: Moderate
Stress: Moderate
Blood Pressure: Unknown
Heart Rate: 60 - 70 bpm
Recovery Notes:
- Waking more drowsy than normal
- Still recovering from recent sickess
- Forearm/tennis elbow symptoms, not yet resolved
- Mild lower back tightness
- No major issues
- Week 3 of Test E increase from 160mg to 300mg per week.
- Week 1 of Anavar and Proviron
- Week 1 of N2Guard
- Stength appears to be improving on lower-body lifts
- Physique appears slightly fuller and harder at rest
- Slight increase in vascularity
- Libido good. Slight increase.
- Cardio maintained
- Diet maintained
- Maintain current training split
- Possibly increase Anavar to 40mg per day or maintain 30mg for one more week.
- Focus on improving sleep where possible (Difficult with shift work and a toddler).
- Continue food tracking
- Monitor forearm and lower back
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