Female Log My Life changing Journey Log

[MrsOhdamnsBOSS]

stronger and leaner in each pic sister pump the cardio hard if you can @MrsOhdamnsBOSS

Thanks brother! Definitely!!

 

[MrsOhdamnsBOSS]

Thanks I have another date with a girl that I met at the supermarket. This will be our second date. We're supposed to meet up this weekend to jog around the lake near my house and feed the swans

That sounds like a fantastic second date! Jogging around the lake and feeding the swans is such a peaceful way to spend the weekend and get to know someone better .
Hope you both have a great time!

 

[LevButlerov]

Thanks brother! Definitely!!

EVO family always supports you sister

 

[MrsOhdamnsBOSS]

Check-In Update: Active Recovery & Cardio Engine Prep


Proudly sponsored by

@War Born Peptides


The Status Report

The Scale:
109.60 kg (A new low! Fasted weight from yesterday )

The Feeling:
Listening to the body and prioritizing recovery ahead of the shift rotation.

Current Status:
Focus on full-body mobility and high-volume engine work.


Training Recap: Wednesday & Thursday (Yesterday & Today)


Wednesday: Active Recovery & Mobility

Warm-Up & Movement:
Spent 2-3 hours walking while out shopping.

Full Body Stretching:
Dedicated session to keep the joints loose and manage the niggle.


Main Focus: Cardio

Time: 30:42

Calories Burned: 321 kcal

Distance: 9.31

Note:
Kept it short on the bike since the steps were already high from the shops.


Thursday: Pre-Night Shift Engine Work

Mobility:
Another full-body stretching session to prime the system.


Main Focus: Cardio

Time: 70:55

Calories Burned: 800 kcal

Distance: 23.19

Intensity:
Smashed out a big session to build momentum before heading into the first night shift.


Current Protocol & Stack

The Peptides:
+HGH (2 IU)
+Retatrutide (4mg)
+GHK-Cu (2mg)
+BPC-157/TB-500 (1mg)
+Tesofensine

The Essentials:
Multi+, Vitamin C, Probiotics, Fish Oil, Collagen, Psyllium Husk, Magnesium, and Creatine.


Hydration & Momentum
Keeping the water and electrolytes high to support recovery after these long bike sessions. Everything is moving in the right direction.


Closing Thoughts

Getting that 70-minute engine work done today was about more than just the calories; it was about setting the tone before starting the night shift rotation.
It’s easy to let the schedule be an excuse, but smashing out the cardio and staying on top of the stretching keeps me ahead of the game.
The sore bum and numb feet from the bike seat are just part of the price . This week has been a lesson in balance, from a massive 3-hour shopping trek to a full 800-calorie blast today, I’m learning when to push and when to pivot.
I’m letting the recovery protocols do their work while I provide the movement.

 

[MrsOhdamnsBOSS]

EVO family always supports you sister

Thanks brother! EVO love

 

[Ulter]

That sounds like a fantastic second date! Jogging around the lake and feeding the swans is such a peaceful way to spend the weekend and get to know someone better .
Hope you both have a great time!

I would love to find a woman to jog with. My ex was very lazy. She used to sit in bed on the weekends till about 1pm while i was in the gym

 

[MrsOhdamnsBOSS]

I would love to find a woman to jog with. My ex was very lazy. She used to sit in bed on the weekends till about 1pm while i was in the gym

I totally get that! It makes such a huge difference when you're with someone who matches your energy and understands the grind.
The gym lifestyle definitely isn't for everyone , but it’s so much more rewarding when your partner is right there with you, whether it’s hitting the gym or just getting outside for a walk.
Having that shared drive is a total game changer!

 

[Kopite67]

Check-In Update: Active Recovery & Cardio Engine Prep


Proudly sponsored by

@War Born Peptides


The Status Report

The Scale:
109.60 kg (A new low! Fasted weight from yesterday )

The Feeling:
Listening to the body and prioritizing recovery ahead of the shift rotation.

Current Status:
Focus on full-body mobility and high-volume engine work.


Training Recap: Wednesday & Thursday (Yesterday & Today)


Wednesday: Active Recovery & Mobility

Warm-Up & Movement:
Spent 2-3 hours walking while out shopping.

Full Body Stretching:
Dedicated session to keep the joints loose and manage the niggle.


Main Focus: Cardio

Time: 30:42

Calories Burned: 321 kcal

Distance: 9.31

Note:
Kept it short on the bike since the steps were already high from the shops.


Thursday: Pre-Night Shift Engine Work

Mobility:
Another full-body stretching session to prime the system.


Main Focus: Cardio

Time: 70:55

Calories Burned: 800 kcal

Distance: 23.19

Intensity:
Smashed out a big session to build momentum before heading into the first night shift.


Current Protocol & Stack

The Peptides:
+HGH (2 IU)
+Retatrutide (4mg)
+GHK-Cu (2mg)
+BPC-157/TB-500 (1mg)
+Tesofensine

The Essentials:
Multi+, Vitamin C, Probiotics, Fish Oil, Collagen, Psyllium Husk, Magnesium, and Creatine.


Hydration & Momentum
Keeping the water and electrolytes high to support recovery after these long bike sessions. Everything is moving in the right direction.


Closing Thoughts

Getting that 70-minute engine work done today was about more than just the calories; it was about setting the tone before starting the night shift rotation.
It’s easy to let the schedule be an excuse, but smashing out the cardio and staying on top of the stretching keeps me ahead of the game.
The sore bum and numb feet from the bike seat are just part of the price . This week has been a lesson in balance, from a massive 3-hour shopping trek to a full 800-calorie blast today, I’m learning when to push and when to pivot.
I’m letting the recovery protocols do their work while I provide the movement.

New low Woohoo . Your fitness levels are increasing all the time and your constant commitment is just awesome. Can't say it enough, love what your doing, killing it sister

 

[LevButlerov]

Thanks brother! EVO love

EVO family love

 

[LevButlerov]

Check-In Update: Active Recovery & Cardio Engine Prep


Proudly sponsored by

@War Born Peptides


The Status Report

The Scale:
109.60 kg (A new low! Fasted weight from yesterday )

The Feeling:
Listening to the body and prioritizing recovery ahead of the shift rotation.

Current Status:
Focus on full-body mobility and high-volume engine work.


Training Recap: Wednesday & Thursday (Yesterday & Today)


Wednesday: Active Recovery & Mobility

Warm-Up & Movement:
Spent 2-3 hours walking while out shopping.

Full Body Stretching:
Dedicated session to keep the joints loose and manage the niggle.


Main Focus: Cardio

Time: 30:42

Calories Burned: 321 kcal

Distance: 9.31

Note:
Kept it short on the bike since the steps were already high from the shops.


Thursday: Pre-Night Shift Engine Work

Mobility:
Another full-body stretching session to prime the system.


Main Focus: Cardio

Time: 70:55

Calories Burned: 800 kcal

Distance: 23.19

Intensity:
Smashed out a big session to build momentum before heading into the first night shift.


Current Protocol & Stack

The Peptides:
+HGH (2 IU)
+Retatrutide (4mg)
+GHK-Cu (2mg)
+BPC-157/TB-500 (1mg)
+Tesofensine

The Essentials:
Multi+, Vitamin C, Probiotics, Fish Oil, Collagen, Psyllium Husk, Magnesium, and Creatine.


Hydration & Momentum
Keeping the water and electrolytes high to support recovery after these long bike sessions. Everything is moving in the right direction.


Closing Thoughts

Getting that 70-minute engine work done today was about more than just the calories; it was about setting the tone before starting the night shift rotation.
It’s easy to let the schedule be an excuse, but smashing out the cardio and staying on top of the stretching keeps me ahead of the game.
The sore bum and numb feet from the bike seat are just part of the price . This week has been a lesson in balance, from a massive 3-hour shopping trek to a full 800-calorie blast today, I’m learning when to push and when to pivot.
I’m letting the recovery protocols do their work while I provide the movement.

keeping the foods perfect love the foods! and you leaning out sister step by step

 

[Alice_In_Ironland]

Check-In Update: Active Recovery & Cardio Engine Prep


Proudly sponsored by

@War Born Peptides


The Status Report

The Scale:
109.60 kg (A new low! Fasted weight from yesterday )

The Feeling:
Listening to the body and prioritizing recovery ahead of the shift rotation.

Current Status:
Focus on full-body mobility and high-volume engine work.


Training Recap: Wednesday & Thursday (Yesterday & Today)


Wednesday: Active Recovery & Mobility

Warm-Up & Movement:
Spent 2-3 hours walking while out shopping.

Full Body Stretching:
Dedicated session to keep the joints loose and manage the niggle.


Main Focus: Cardio

Time: 30:42

Calories Burned: 321 kcal

Distance: 9.31

Note:
Kept it short on the bike since the steps were already high from the shops.


Thursday: Pre-Night Shift Engine Work

Mobility:
Another full-body stretching session to prime the system.


Main Focus: Cardio

Time: 70:55

Calories Burned: 800 kcal

Distance: 23.19

Intensity:
Smashed out a big session to build momentum before heading into the first night shift.


Current Protocol & Stack

The Peptides:
+HGH (2 IU)
+Retatrutide (4mg)
+GHK-Cu (2mg)
+BPC-157/TB-500 (1mg)
+Tesofensine

The Essentials:
Multi+, Vitamin C, Probiotics, Fish Oil, Collagen, Psyllium Husk, Magnesium, and Creatine.


Hydration & Momentum
Keeping the water and electrolytes high to support recovery after these long bike sessions. Everything is moving in the right direction.


Closing Thoughts

Getting that 70-minute engine work done today was about more than just the calories; it was about setting the tone before starting the night shift rotation.
It’s easy to let the schedule be an excuse, but smashing out the cardio and staying on top of the stretching keeps me ahead of the game.
The sore bum and numb feet from the bike seat are just part of the price . This week has been a lesson in balance, from a massive 3-hour shopping trek to a full 800-calorie blast today, I’m learning when to push and when to pivot.
I’m letting the recovery protocols do their work while I provide the movement.

Nice big weight drop! Loving the cardio

 

[Ulter]

I totally get that! It makes such a huge difference when you're with someone who matches your energy and understands the grind.
The gym lifestyle definitely isn't for everyone , but it’s so much more rewarding when your partner is right there with you, whether it’s hitting the gym or just getting outside for a walk.
Having that shared drive is a total game changer!

Yes definitely. My dream is to spend my retirement with a nice woman, maybe 10 or 15 years younger than me, who has good energy. And someone who my daughter likes

 

[MrsOhdamnsBOSS]

New low Woohoo . Your fitness levels are increasing all the time and your constant commitment is just awesome. Can't say it enough, love what your doing, killing it sister

Thanks for the support! Transitioning into this active recovery and cardio prep phase has been a big shift, so seeing a new low on the scale is exactly the feedback I needed. Just staying disciplined and trusting the process!

 

[MrsOhdamnsBOSS]

keeping the foods perfect love the foods! and you leaning out sister step by step

Thanks brother! Appreciate the kind words

 

[MrsOhdamnsBOSS]

Nice big weight drop! Loving the cardio

Thanks Alice! I'm loving the cardio, haha not sure much the sore bum tho...

 

[MrsOhdamnsBOSS]

Yes definitely. My dream is to spend my retirement with a nice woman, maybe 10 or 15 years younger than me, who has good energy. And someone who my daughter likes

That sounds like a beautiful dream , Ulter. Having that shared energy and the seal of approval from your daughter makes all the difference.
Honestly, knowing exactly what you want in a life partner can be half the battle, so it’s amazing that you’ve already got that sorted! Someone who matches your vibe is definitely out there, you deserve that kind of partnership.

 

[LevButlerov]

Thanks brother! Appreciate the kind words

EVO family love sister always

 

[MrsOhdamnsBOSS]

EVO family love sister always

Evo thanks brother!

 

[MrsOhdamnsBOSS]

Check-In Update: Post-Night Shift Engine Work & Mobility

Proudly sponsored by

@War Born Peptides


The Status Report

The Scale:
Last weight 109.60 kg (Didn't get the weight today )

The Feeling:
Pushing through the post-shift fatigue and keeping the consistency high.

Current Status:
Dedicated active recovery and high-volume cardio block.


Training Recap: Saturday Session


Warm-Up & Mobility

Full body stretching session to undo the stiffness of the night shift rotation. Ran through the standard routine:

+High front kicks
+Monkeys / Monkey swings & dead hangs
+Standing back lunges / Reverse lunges
+Bodyweight calf raises
+Leg swings
+Cat-cow stretches
+Cobra stretch
+Light band pull-aparts & shoulder rolls


Main Focus: Cardio

Time: 80:17

Calories Burned: 885 kcal

Distance: 25.67

Intensity:
Level 6 steady-state. Woke up from post-shift sleep and absolutely smashed out a massive session to clear out the fatigue.


Current Protocol & Stack

The Peptides:
+HGH (2 IU)
+Retatrutide (4mg)
+GHK-Cu (2mg)
+Tesofensine

Note:
BPC-157/TB-500 course is now complete. Cycling off for a planned rest period to let the system reset.

The Essentials:
Multi+, Vitamin C, Probiotics, Fish Oil, Collagen, Psyllium Husk, Magnesium, and Creatine.


Hydration & Momentum
Keeping the water and electrolytes high to support recovery after these long bike sessions. Everything is moving in the right direction.


Closing Thoughts

Finishing up a 2/2 night shift block can easily throw a wrench in the routine, but waking up and heading straight to the gym to lock in an 80-minute bike ride proves the mindset is exactly where it needs to be.

Excluding the inevitable sore bum and numb feet from spending that long on the seat , smashing out 885 calories after working all night is a massive win. It’s about maintaining balance , respecting the body's need for mobility, and keeping the metabolic engine firing.

The BPC course is officially wrapped up now, so it's time for a proper cycle off period to let the system rest while I keep handling the daily work.

Life Note; Went shopping at a second hand shop today, and found some gymshark leggings! They're super comfy!

 

[Ulter]

That sounds like a beautiful dream , Ulter. Having that shared energy and the seal of approval from your daughter makes all the difference.
Honestly, knowing exactly what you want in a life partner can be half the battle, so it’s amazing that you’ve already got that sorted! Someone who matches your vibe is definitely out there, you deserve that kind of partnership.

Maybe you can find me a nice girl over where you're at and I can get my bags packed and head your way to your city. She has to be into the gym.

 

[Kopite67]

Check-In Update: Post-Night Shift Engine Work & Mobility

Proudly sponsored by

@War Born Peptides


The Status Report

The Scale:
Last weight 109.60 kg (Didn't get the weight today )

The Feeling:
Pushing through the post-shift fatigue and keeping the consistency high.

Current Status:
Dedicated active recovery and high-volume cardio block.


Training Recap: Saturday Session


Warm-Up & Mobility

Full body stretching session to undo the stiffness of the night shift rotation. Ran through the standard routine:

+High front kicks
+Monkeys / Monkey swings & dead hangs
+Standing back lunges / Reverse lunges
+Bodyweight calf raises
+Leg swings
+Cat-cow stretches
+Cobra stretch
+Light band pull-aparts & shoulder rolls


Main Focus: Cardio

Time: 80:17

Calories Burned: 885 kcal

Distance: 25.67

Intensity:
Level 6 steady-state. Woke up from post-shift sleep and absolutely smashed out a massive session to clear out the fatigue.


Current Protocol & Stack

The Peptides:
+HGH (2 IU)
+Retatrutide (4mg)
+GHK-Cu (2mg)
+Tesofensine

Note:
BPC-157/TB-500 course is now complete. Cycling off for a planned rest period to let the system reset.

The Essentials:
Multi+, Vitamin C, Probiotics, Fish Oil, Collagen, Psyllium Husk, Magnesium, and Creatine.


Hydration & Momentum
Keeping the water and electrolytes high to support recovery after these long bike sessions. Everything is moving in the right direction.


Closing Thoughts

Finishing up a 2/2 night shift block can easily throw a wrench in the routine, but waking up and heading straight to the gym to lock in an 80-minute bike ride proves the mindset is exactly where it needs to be.

Excluding the inevitable sore bum and numb feet from spending that long on the seat , smashing out 885 calories after working all night is a massive win. It’s about maintaining balance , respecting the body's need for mobility, and keeping the metabolic engine firing.

The BPC course is officially wrapped up now, so it's time for a proper cycle off period to let the system rest while I keep handling the daily work.

Life Note; Went shopping at a second hand shop today, and found some gymshark leggings! They're super comfy!

I love your mindset and and how focused it is on your goals. 80 min on a bike is no joke and requires some serious dedication. Keep pushing sister. Love the leggings. Especially love that they are red and not just black

 

[LevButlerov]

Check-In Update: Post-Night Shift Engine Work & Mobility

Proudly sponsored by

@War Born Peptides


The Status Report

The Scale:
Last weight 109.60 kg (Didn't get the weight today )

The Feeling:
Pushing through the post-shift fatigue and keeping the consistency high.

Current Status:
Dedicated active recovery and high-volume cardio block.


Training Recap: Saturday Session


Warm-Up & Mobility

Full body stretching session to undo the stiffness of the night shift rotation. Ran through the standard routine:

+High front kicks
+Monkeys / Monkey swings & dead hangs
+Standing back lunges / Reverse lunges
+Bodyweight calf raises
+Leg swings
+Cat-cow stretches
+Cobra stretch
+Light band pull-aparts & shoulder rolls


Main Focus: Cardio

Time: 80:17

Calories Burned: 885 kcal

Distance: 25.67

Intensity:
Level 6 steady-state. Woke up from post-shift sleep and absolutely smashed out a massive session to clear out the fatigue.


Current Protocol & Stack

The Peptides:
+HGH (2 IU)
+Retatrutide (4mg)
+GHK-Cu (2mg)
+Tesofensine

Note:
BPC-157/TB-500 course is now complete. Cycling off for a planned rest period to let the system reset.

The Essentials:
Multi+, Vitamin C, Probiotics, Fish Oil, Collagen, Psyllium Husk, Magnesium, and Creatine.


Hydration & Momentum
Keeping the water and electrolytes high to support recovery after these long bike sessions. Everything is moving in the right direction.


Closing Thoughts

Finishing up a 2/2 night shift block can easily throw a wrench in the routine, but waking up and heading straight to the gym to lock in an 80-minute bike ride proves the mindset is exactly where it needs to be.

Excluding the inevitable sore bum and numb feet from spending that long on the seat , smashing out 885 calories after working all night is a massive win. It’s about maintaining balance , respecting the body's need for mobility, and keeping the metabolic engine firing.

The BPC course is officially wrapped up now, so it's time for a proper cycle off period to let the system rest while I keep handling the daily work.

Life Note; Went shopping at a second hand shop today, and found some gymshark leggings! They're super comfy!

looking good sister i see monster there its nice
keep training hard and cardio hard, love your meals and stay strong! @MrsOhdamnsBOSS

 

[MrsOhdamnsBOSS]

Maybe you can find me a nice girl over where you're at and I can get my bags packed and head your way to your city. She has to be into the gym.

That is so sweet , Ulter! I would love to help you find your special person, but sadly the only ladies I know around here are already spoken for haha .
But I'm sure you'll find your other half in your city soon enough , someone who matches that vibe perfectly is definitely out there.
Speaking of which, how did that second date go?

 

[MrsOhdamnsBOSS]

I love your mindset and and how focused it is on your goals. 80 min on a bike is no joke and requires some serious dedication. Keep pushing sister. Love the leggings. Especially love that they are red and not just black

Thank you so much, Kopite! I really appreciate the kind words and the support.
It definitely takes some mental grit to get through those 80 minutes after a long shift, but getting it done feels amazing.
And thank you.. I absolutely love the red leggings too! It's so nice to break away from the usual black gym gear every now and then for a pop of color.
I just got so used to buying and wearing only black at the gym .. haha it's a hard habit to get out of!
I actually hit up a different second-hand shop recently and managed to score a few more pairs of leggings, so I'll definitely be mixing things up a bit more now.

 

[MrsOhdamnsBOSS]

looking good sister i see monster there its nice
keep training hard and cardio hard, love your meals and stay strong! @MrsOhdamnsBOSS

Thanks Lev! Haha yes, I love having a Monster on my night shifts.. I find that it really helps with that 2am-4am brain fog. I also make sure I'm keeping up with my water and hydration on those night shifts as well . I'm definitely trying to keep pushing the cardio!.

 

[HarleyGuy]

Check-In Update: Post-Night Shift Engine Work & Mobility

Proudly sponsored by

@War Born Peptides


The Status Report

The Scale:
Last weight 109.60 kg (Didn't get the weight today )

The Feeling:
Pushing through the post-shift fatigue and keeping the consistency high.

Current Status:
Dedicated active recovery and high-volume cardio block.


Training Recap: Saturday Session


Warm-Up & Mobility

Full body stretching session to undo the stiffness of the night shift rotation. Ran through the standard routine:

+High front kicks
+Monkeys / Monkey swings & dead hangs
+Standing back lunges / Reverse lunges
+Bodyweight calf raises
+Leg swings
+Cat-cow stretches
+Cobra stretch
+Light band pull-aparts & shoulder rolls


Main Focus: Cardio

Time: 80:17

Calories Burned: 885 kcal

Distance: 25.67

Intensity:
Level 6 steady-state. Woke up from post-shift sleep and absolutely smashed out a massive session to clear out the fatigue.


Current Protocol & Stack

The Peptides:
+HGH (2 IU)
+Retatrutide (4mg)
+GHK-Cu (2mg)
+Tesofensine

Note:
BPC-157/TB-500 course is now complete. Cycling off for a planned rest period to let the system reset.

The Essentials:
Multi+, Vitamin C, Probiotics, Fish Oil, Collagen, Psyllium Husk, Magnesium, and Creatine.


Hydration & Momentum
Keeping the water and electrolytes high to support recovery after these long bike sessions. Everything is moving in the right direction.


Closing Thoughts

Finishing up a 2/2 night shift block can easily throw a wrench in the routine, but waking up and heading straight to the gym to lock in an 80-minute bike ride proves the mindset is exactly where it needs to be.

Excluding the inevitable sore bum and numb feet from spending that long on the seat , smashing out 885 calories after working all night is a massive win. It’s about maintaining balance , respecting the body's need for mobility, and keeping the metabolic engine firing.

The BPC course is officially wrapped up now, so it's time for a proper cycle off period to let the system rest while I keep handling the daily work.

Life Note; Went shopping at a second hand shop today, and found some gymshark leggings! They're super comfy!

Wow sister!!! I just got all caught up on your log and I can honestly say it was more of a pleasure reading your log than it woulda been opening a book I knew I loved. This is really one of the best most exciting and entertaining logs on EVO. And your food pics are the most colourful and detailed out there. I really love how much you discuss how working out as a couple is really good for both mental health and the relationship. It truly is a form of bonding that not many couples get to enjoy.

The Scale: 111.80 kg (New Record Low! )

As I got caught up and read your awesome updates this made me smile at my desk.

The "Gym Gremlin" Saga

This was super cute!

Stop letting a piece of paper or a "smart" scale dictate your progress.

YES! Exactly

Use the mirror, use your clothes, and use your strength as your compass.

Bang on, and I see the weight loss and your figure changing too.

The BPC course is officially wrapped up now, so it's time for a proper cycle off period to let the system rest while I keep handling the daily work.

Any final thoughts did anything stand out that you noticed about the BPC?

 

[Ulter]

That is so sweet , Ulter! I would love to help you find your special person, but sadly the only ladies I know around here are already spoken for haha .
But I'm sure you'll find your other half in your city soon enough , someone who matches that vibe perfectly is definitely out there.
Speaking of which, how did that second date go?

I bought 12 red roses and waited by the lake for her to show up. 2 hours went by and nothing. then i text her to ask her if she was running late and she text back 'sorry my brother got into a car accident, i can't make it maybe another time'
i threw the roses in the lake and walked home with my head down

 

[LevButlerov]

Thanks Lev! Haha yes, I love having a Monster on my night shifts.. I find that it really helps with that 2am-4am brain fog. I also make sure I'm keeping up with my water and hydration on those night shifts as well . I'm definitely trying to keep pushing the cardio!.

awesome sister keep going hard

 

[MrsOhdamnsBOSS]

Wow sister!!! I just got all caught up on your log and I can honestly say it was more of a pleasure reading your log than it woulda been opening a book I knew I loved. This is really one of the best most exciting and entertaining logs on EVO. And your food pics are the most colourful and detailed out there. I really love how much you discuss how working out as a couple is really good for both mental health and the relationship. It truly is a form of bonding that not many couples get to enjoy.


As I got caught up and read your awesome updates this made me smile at my desk.


This was super cute!


YES! Exactly


Bang on, and I see the weight loss and your figure changing too.


Any final thoughts did anything stand out that you noticed about the BPC?

Wow, thank you so much! Your comment put the biggest smile on my face. I try to keep the log as real, detailed, and visually colorful as possible, so hearing that it stands out to you means the world. I love putting these updates together, and knowing the food pics and daily grinds are hitting the mark makes it even more fun to post.

You are spot on about training as a couple, too. It really is the ultimate bonding experience, even when we're pushing each other through brutal sets or trying to agree on a movement when both of us are convinced we have the "right way" to do the exercise! I wouldn't trade that team dynamic for anything.

And bang on regarding the scale! It definitely took some time to get there, but refusing to let a smart scale.. or any scale for that matter... dictate my mood or my progress has been incredibly freeing. The mirror, the clothes, and the weight on the bar don't lie. The scale is just one tiny data point, and I'm absolutely loving the shift toward focusing on pure performance and body composition instead.
As for the BPC , the absolute standout for me was how much it helped with overall joint resilience and recovery speed.
Niggles that usually stick around just completely cleared up, which allowed me to keep the training volume high without paying for it later. It definitely did its job, and wrapping it up now for a proper rest period feels like the perfect transition to let the system reset while I keep holding down the daily work.

Truly appreciate the massive support and for riding along with the journey!

 

[HarleyGuy]

I bought 12 red roses and waited by the lake for her to show up. 2 hours went by and nothing. then i text her to ask her if she was running late and she text back 'sorry my brother got into a car accident, i can't make it maybe another time'
i threw the roses in the lake and walked home with my head down

@Ulter you really are a romantic deep inside

 

[HarleyGuy]

Wow, thank you so much! Your comment put the biggest smile on my face. I try to keep the log as real, detailed, and visually colorful as possible, so hearing that it stands out to you means the world. I love putting these updates together, and knowing the food pics and daily grinds are hitting the mark makes it even more fun to post.

You are spot on about training as a couple, too. It really is the ultimate bonding experience, even when we're pushing each other through brutal sets or trying to agree on a movement when both of us are convinced we have the "right way" to do the exercise! I wouldn't trade that team dynamic for anything.

And bang on regarding the scale! It definitely took some time to get there, but refusing to let a smart scale.. or any scale for that matter... dictate my mood or my progress has been incredibly freeing. The mirror, the clothes, and the weight on the bar don't lie. The scale is just one tiny data point, and I'm absolutely loving the shift toward focusing on pure performance and body composition instead.
As for the BPC , the absolute standout for me was how much it helped with overall joint resilience and recovery speed.
Niggles that usually stick around just completely cleared up, which allowed me to keep the training volume high without paying for it later. It definitely did its job, and wrapping it up now for a proper rest period feels like the perfect transition to let the system reset while I keep holding down the daily work.

Truly appreciate the massive support and for riding along with the journey!

What a reply wow! You put so much effort into your log and it translates to your effort in the gym and vice versa. Amazing energy and enthusiasm this will take you a long way to achieve your goals and way way further too!

I wouldn't trade that team dynamic for anything.

Haha and the little gym spats couples have about how to do proper form. Adorable

 

[MrsOhdamnsBOSS]

I bought 12 red roses and waited by the lake for her to show up. 2 hours went by and nothing. then i text her to ask her if she was running late and she text back 'sorry my brother got into a car accident, i can't make it maybe another time'
i threw the roses in the lake and walked home with my head down

I am so incredibly sorry you had to go through something like that.
It is a real shame that she couldn't do the decent thing and just let you know beforehand if she wasn't interested or couldn't make it.
Leaving you waiting by the lake for two hours is just completely disrespectful of your time and your effort.

It might not feel like it at the time, but when people show you who they are, treat it as a blessing.
You don't need to pour your energy into someone or something that's not going to give it back. You deserve someone who matches your energy, respects you, and is excited to show up for you.

Keep your head up. The right person won't leave you waiting.

 

[HarleyGuy]

I am so incredibly sorry you had to go through something like that.
It is a real shame that she couldn't do the decent thing and just let you know beforehand if she wasn't interested or couldn't make it.
Leaving you waiting by the lake for two hours is just completely disrespectful of your time and your effort.

It might not feel like it at the time, but when people show you who they are, treat it as a blessing.
You don't need to pour your energy into someone or something that's not going to give it back. You deserve someone who matches your energy, respects you, and is excited to show up for you.

Keep your head up. The right person won't leave you waiting.

And here I thought @Ulter was joking. If this is a real story then the lake deserved the roses more than her anyway. @Ulter you might have saved yourself a lot of time, money, and half your pension anyway so win-win. And you can train for an extra 2 hours now to make those 2 hours back!

 

[MrsOhdamnsBOSS]

What a reply wow! You put so much effort into your log and it translates to your effort in the gym and vice versa. Amazing energy and enthusiasm this will take you a long way to achieve your goals and way way further too!


Haha and the little gym spats couples have about how to do proper form. Adorable

Thank you so much! I truly believe that the energy you put out is the energy you get back.
I love the process, so making sure the effort in the gym matches the effort on the forum just feels right. Hearing that the passion translates through means the world
And haha, right?! You’ve gotta love those little couple gym debates, keeps the workouts entertaining if nothing else!
Thanks for dropping some amazing energy in here, it definitely fuels the fire to keep pushing forward!

 

[MrsOhdamnsBOSS]

awesome sister keep going hard

Thanks brother!!

 

[LevButlerov]

Thanks brother!!

EVO family love your way sister

 

[MrsOhdamnsBOSS]

Split Push Block & Engine Maintenance

Proudly sponsored by

@War Born Peptides


The Status Report

The Scale: 112.05 kg (Gym scale weight )

The Feeling: Playing it smart, testing the waters, and prioritizing joint integrity.

Current Status: Testing shoulder capacity with a strategic 2-day split layout.


Training Recap: Sunday & Monday (Split Push Block)

Note: Split the push session over two days to test out the shoulders without overloading the joint capsule all at once. Shoulders and triceps on Sunday, followed by chest on Monday.

1. The Complete Chest Block (Monday)

Flat Bench Press: Warm-up sets then 3 sets x 10 @ 40kg

Standing Cable Pec Flyes: 3 sets x 10 @ 25kg (Focusing on a deep stretch and a hard squeeze)


2. The Shoulder Superset Block (Sunday)

Performed as a Giant Superset: Move straight from A to B to C before resting. 4 Sets Total.

Exercise A: Arnold Shoulder Press 4 sets x 6 @ 10kg

Exercise B: Dumbbell Lateral Holds 4 sets x to Failure

Exercise C: Rear Delt Cable Flyes 4 sets x to Failure


3. The Tricep Superset Block (Sunday)

Performed as a Giant Superset: Move straight from A to B to C before resting. 4 Sets Total.

Exercise A: Dumbbell Skull Crushers 4 sets x to Failure @ 7kg

Exercise B: Overhead Cable Extensions 4 sets x to Failure @ 25kg

Exercise C: Straight Arm Pushdowns 4 sets x to Failure @ Normal Weight

Cardio Engine Work


Sunday Session:

Time: 60:38

Calories Burned: 701 kcal

Distance: 20.32

Intensity: Level 6 steady-state


Monday Session (Split Engine Work):

Block 1: 20:03 | 235 kcal | 6.82 distance | Level 6

Block 2: 21:34 | 256 kcal | 7.41 distance | Level 6

Total Monday Bike Work: 41:37 mins | 491 kcal | 14.23 distance


Current Protocol & Stack

The Peptides:
+HGH (2 IU)
+Retatrutide (4mg)
+GHK-Cu (2mg)
+Tesofensine

Note: BPC-157/TB-500 course is now complete. Cycling off for a planned rest period to let the system reset.

The Essentials:
Multi+, Vitamin C, Probiotics, Fish Oil, Collagen, Psyllium Husk, Magnesium, and Creatine.


Hydration & Momentum
Keeping the water and electrolytes high to support recovery after these long bike sessions. Everything is moving in the right direction.


Closing Thoughts
Splitting this Push block over Sunday and Monday was 100% the right executive decision. When you're managing a niggle, the ego has to sit on the sidelines. Breaking up the volume allowed me to test the shoulder's tolerance with the Arnold presses and giant sets yesterday, and then come back fresh to handle the benching today without overloading the tissue.
Everything felt stable, controlled, and solid. Combined with over 100 minutes of total bike work across both days, the engine is priming nicely while the BPC-off reset begins. Gathering data, listening to the body, and keeping the momentum rolling.

 

[MrsOhdamnsBOSS]

EVO family love your way sister

Thanks brother!

 

[LevButlerov]

Split Push Block & Engine Maintenance

Proudly sponsored by

@War Born Peptides


The Status Report

The Scale: 112.05 kg (Gym scale weight )

The Feeling: Playing it smart, testing the waters, and prioritizing joint integrity.

Current Status: Testing shoulder capacity with a strategic 2-day split layout.


Training Recap: Sunday & Monday (Split Push Block)

Note: Split the push session over two days to test out the shoulders without overloading the joint capsule all at once. Shoulders and triceps on Sunday, followed by chest on Monday.

1. The Complete Chest Block (Monday)

Flat Bench Press: Warm-up sets then 3 sets x 10 @ 40kg

Standing Cable Pec Flyes: 3 sets x 10 @ 25kg (Focusing on a deep stretch and a hard squeeze)


2. The Shoulder Superset Block (Sunday)

Performed as a Giant Superset: Move straight from A to B to C before resting. 4 Sets Total.

Exercise A: Arnold Shoulder Press 4 sets x 6 @ 10kg

Exercise B: Dumbbell Lateral Holds 4 sets x to Failure

Exercise C: Rear Delt Cable Flyes 4 sets x to Failure


3. The Tricep Superset Block (Sunday)

Performed as a Giant Superset: Move straight from A to B to C before resting. 4 Sets Total.

Exercise A: Dumbbell Skull Crushers 4 sets x to Failure @ 7kg

Exercise B: Overhead Cable Extensions 4 sets x to Failure @ 25kg

Exercise C: Straight Arm Pushdowns 4 sets x to Failure @ Normal Weight

Cardio Engine Work


Sunday Session:

Time: 60:38

Calories Burned: 701 kcal

Distance: 20.32

Intensity: Level 6 steady-state


Monday Session (Split Engine Work):

Block 1: 20:03 | 235 kcal | 6.82 distance | Level 6

Block 2: 21:34 | 256 kcal | 7.41 distance | Level 6

Total Monday Bike Work: 41:37 mins | 491 kcal | 14.23 distance


Current Protocol & Stack

The Peptides:
+HGH (2 IU)
+Retatrutide (4mg)
+GHK-Cu (2mg)
+Tesofensine

Note: BPC-157/TB-500 course is now complete. Cycling off for a planned rest period to let the system reset.

The Essentials:
Multi+, Vitamin C, Probiotics, Fish Oil, Collagen, Psyllium Husk, Magnesium, and Creatine.


Hydration & Momentum
Keeping the water and electrolytes high to support recovery after these long bike sessions. Everything is moving in the right direction.


Closing Thoughts
Splitting this Push block over Sunday and Monday was 100% the right executive decision. When you're managing a niggle, the ego has to sit on the sidelines. Breaking up the volume allowed me to test the shoulder's tolerance with the Arnold presses and giant sets yesterday, and then come back fresh to handle the benching today without overloading the tissue.
Everything felt stable, controlled, and solid. Combined with over 100 minutes of total bike work across both days, the engine is priming nicely while the BPC-off reset begins. Gathering data, listening to the body, and keeping the momentum rolling.

training hard sister and meals look good but what are your macros?

 

[Kopite67]

Split Push Block & Engine Maintenance

Proudly sponsored by

@War Born Peptides


The Status Report

The Scale: 112.05 kg (Gym scale weight )

The Feeling: Playing it smart, testing the waters, and prioritizing joint integrity.

Current Status: Testing shoulder capacity with a strategic 2-day split layout.


Training Recap: Sunday & Monday (Split Push Block)

Note: Split the push session over two days to test out the shoulders without overloading the joint capsule all at once. Shoulders and triceps on Sunday, followed by chest on Monday.

1. The Complete Chest Block (Monday)

Flat Bench Press: Warm-up sets then 3 sets x 10 @ 40kg

Standing Cable Pec Flyes: 3 sets x 10 @ 25kg (Focusing on a deep stretch and a hard squeeze)


2. The Shoulder Superset Block (Sunday)

Performed as a Giant Superset: Move straight from A to B to C before resting. 4 Sets Total.

Exercise A: Arnold Shoulder Press 4 sets x 6 @ 10kg

Exercise B: Dumbbell Lateral Holds 4 sets x to Failure

Exercise C: Rear Delt Cable Flyes 4 sets x to Failure


3. The Tricep Superset Block (Sunday)

Performed as a Giant Superset: Move straight from A to B to C before resting. 4 Sets Total.

Exercise A: Dumbbell Skull Crushers 4 sets x to Failure @ 7kg

Exercise B: Overhead Cable Extensions 4 sets x to Failure @ 25kg

Exercise C: Straight Arm Pushdowns 4 sets x to Failure @ Normal Weight

Cardio Engine Work


Sunday Session:

Time: 60:38

Calories Burned: 701 kcal

Distance: 20.32

Intensity: Level 6 steady-state


Monday Session (Split Engine Work):

Block 1: 20:03 | 235 kcal | 6.82 distance | Level 6

Block 2: 21:34 | 256 kcal | 7.41 distance | Level 6

Total Monday Bike Work: 41:37 mins | 491 kcal | 14.23 distance


Current Protocol & Stack

The Peptides:
+HGH (2 IU)
+Retatrutide (4mg)
+GHK-Cu (2mg)
+Tesofensine

Note: BPC-157/TB-500 course is now complete. Cycling off for a planned rest period to let the system reset.

The Essentials:
Multi+, Vitamin C, Probiotics, Fish Oil, Collagen, Psyllium Husk, Magnesium, and Creatine.


Hydration & Momentum
Keeping the water and electrolytes high to support recovery after these long bike sessions. Everything is moving in the right direction.


Closing Thoughts
Splitting this Push block over Sunday and Monday was 100% the right executive decision. When you're managing a niggle, the ego has to sit on the sidelines. Breaking up the volume allowed me to test the shoulder's tolerance with the Arnold presses and giant sets yesterday, and then come back fresh to handle the benching today without overloading the tissue.
Everything felt stable, controlled, and solid. Combined with over 100 minutes of total bike work across both days, the engine is priming nicely while the BPC-off reset begins. Gathering data, listening to the body, and keeping the momentum rolling.

Nice update sister. Controlling the narrative well with this injury repair protocol. Got things almost back to normal now though a dilligent regime you implemented nice and early. Rocking on BOSS

 

[MrsOhdamnsBOSS]

training hard sister and meals look good but what are your macros?

Thanks! Honestly, I’m not tracking exact macros across the board right now. My main focus is just hitting my daily protein goal and being mindful of everything I'm eating.
Mostly just doing my best to keep it as clean as possible

 

[MrsOhdamnsBOSS]

Nice update sister. Controlling the narrative well with this injury repair protocol. Got things almost back to normal now though a dilligent regime you implemented nice and early. Rocking on BOSS

Thanks so much Kopite! Getting on top of it early definitely made all the difference and saved me a lot of downtime.
It's a massive relief to feel things getting almost back to normal now , it lets me keep the momentum going without losing too much ground.
Consistency is everything, so staying diligent with the protocol was a no-brainer.
Really appreciate you noticing and looking out, the support means a lot.

 

[rizzlekdizzle]

Thanks! Honestly, I’m not tracking exact macros across the board right now. My main focus is just hitting my daily protein goal and being mindful of everything I'm eating.
Mostly just doing my best to keep it as clean as possible

I used to not track - but that app myfitnesspal is easy enough to use

 

[LevButlerov]

Thanks! Honestly, I’m not tracking exact macros across the board right now. My main focus is just hitting my daily protein goal and being mindful of everything I'm eating.
Mostly just doing my best to keep it as clean as possible

You should be tracking macros closely sister

 

[Ulter]

And here I thought @Ulter was joking. If this is a real story then the lake deserved the roses more than her anyway. @Ulter you might have saved yourself a lot of time, money, and half your pension anyway so win-win. And you can train for an extra 2 hours now to make those 2 hours back!

I met one woman in my life who was like that and she left.

 

[Ulter]

I am so incredibly sorry you had to go through something like that.
It is a real shame that she couldn't do the decent thing and just let you know beforehand if she wasn't interested or couldn't make it.
Leaving you waiting by the lake for two hours is just completely disrespectful of your time and your effort.

It might not feel like it at the time, but when people show you who they are, treat it as a blessing.
You don't need to pour your energy into someone or something that's not going to give it back. You deserve someone who matches your energy, respects you, and is excited to show up for you.

Keep your head up. The right person won't leave you waiting.

Maybe she didn't like the way I was dressed and then didn't show up. Or maybe I got the wrong types of flowers that she didn't like. I'm not really sure at this point.

 

[MrsOhdamnsBOSS]

Custom Warborn PepBox!

Proudly sponsored by

@War Born Peptides

Wanted to drop a quick update to show off something killer that just arrived.
I hit up the crew at @PepBox to bring my vision to life, and they were absolute gold to deal with.
The whole process was seamless and insanely quick. And honestly.. she is sexy as fuck!

I am so excited to start using it and finally keep everything perfectly organized.

 

[MrsOhdamnsBOSS]

I used to not track - but that app myfitnesspal is easy enough to use

Thanks rizzlekdizzle! I appreciate that! I'll definitely give it a go

 

[MrsOhdamnsBOSS]

Maybe she didn't like the way I was dressed and then didn't show up. Or maybe I got the wrong types of flowers that she didn't like. I'm not really sure at this point.

That is incredibly tough, Ulter. Honestly , it will drive you mad trying to explain the reason behind why she chose to do what she did and the way she did it. People's reasons for ghosting usually have everything to do with them and nothing to do with you, so try your absolute best to just let it go.

Don't let it knock your confidence! Just keep pushing forward , knowing that your special lady is out there waiting for you!

 

[MrsOhdamnsBOSS]

You should be tracking macros closely sister

Thanks Lev! I appreciate the advice I'll definitely look into it!

 

[HarleyGuy]

Custom Warborn PepBox!

Proudly sponsored by

@War Born Peptides

Wanted to drop a quick update to show off something killer that just arrived.
I hit up the crew at @PepBox to bring my vision to life, and they were absolute gold to deal with.
The whole process was seamless and insanely quick. And honestly.. she is sexy as fuck!

I am so excited to start using it and finally keep everything perfectly organized.

That is a sick box to put all your peps in! Adds a personal touch to the brand too.

 

[LevButlerov]

Thanks Lev! I appreciate the advice I'll definitely look into it!

you just need an app sister myfitnesspal easy to use

 

[Ulter]

That is incredibly tough, Ulter. Honestly , it will drive you mad trying to explain the reason behind why she chose to do what she did and the way she did it. People's reasons for ghosting usually have everything to do with them and nothing to do with you, so try your absolute best to just let it go.

Don't let it knock your confidence! Just keep pushing forward , knowing that your special lady is out there waiting for you!

I ended up asking out a chick at the gym and she turned me down. she said I was too muscular for what she likes lol. i can't win

 

[MrsOhdamnsBOSS]

That is a sick box to put all your peps in! Adds a personal touch to the brand too.

Thanks Harley! I definitely agree!

 

[MrsOhdamnsBOSS]

you just need an app sister myfitnesspal easy to use

Thanks Lev, haha funny thing is.. I have an app already I just need to be consistent with using it!

 

[MrsOhdamnsBOSS]

I ended up asking out a chick at the gym and she turned me down. she said I was too muscular for what she likes lol. i can't win

Honestly , being told you're 'too muscular' is a massive compliment in our world, even if it wasn't the result you wanted.
Keep your chin up! Her loss, and at least you had the guts to back yourself and ask

 

[MrsOhdamnsBOSS]

Check-In Update: Lower Body Dynamics & Volume Engine (Yesterday's Workout - Rest Day Today)

Proudly sponsored by

@War Born Peptides


The Status Report

The Scale: 110.00 kg (Gym scale weight )

The Feeling: Legs primed, focus locked on control, depth, and time under tension.

Current Status: Running through the normal working weights with crisp execution.

Training Recap: Yesterday (Lower Body Block)


The Warm-Up & Dynamic Prep
- High front kicks
- Standing back lunges
- Leg extension isometric holds
- Bodyweight squats at different depths


The Main Working Sets

Seated Leg Curl:
3 sets x 10 reps @ 32kg (Focusing on a slow 4-5 second eccentric)

Bodyweight Squats:
3 sets x 6 reps (Using a slow, controlled descent to maximize tension)

Calf Raises:
3 sets x 10 reps @ 30kg (Deep stretch and strong pause at the top and bottom)

Single Leg Press:
4 sets x 6 reps @ 32kg (High foot placement on the sled)

Seated Adductor (In):
2 sets x 20 reps @ normal weight

Seated Abductor (Out):
2 sets x 20 reps @ 52kg


Cardio Engine Work

Yesterday's Bike Session:

Time: 41:30

Calories Burned: 478 kcal

Distance: 13.87

Intensity: Level 6 steady-state


Current Protocol & Stack

The Peptides:
+HGH (2 IU)
+Retatrutide (4mg)
+GHK-Cu (2mg)
+Tesofensine

Note: BPC-157/TB-500 course is complete. Cycling off for a planned rest period.

The Essentials:
Multi+, Vitamin C, Probiotics, Fish Oil, Collagen, Psyllium Husk, Magnesium, and Creatine.


Hydration & Momentum
Keeping the water and electrolytes high to support recovery after these long bike sessions. Everything is moving in the right direction."


Closing Thoughts
Taking the time to run through a proper dynamic prep with the high kicks, lunges, and depth checks made a massive difference before touching the working sets.
Sticking with 32kg for the leg curls and single leg presses lets me focus completely on the mind-muscle connection, slow negatives, and getting that pristine depth.
I've noticed that the weight number will bounce depending on almost everything Just keeping the momentum high, ticking the boxes.

 

[HarleyGuy]

Check-In Update: Lower Body Dynamics & Volume Engine (Yesterday's Workout - Rest Day Today)

Proudly sponsored by

@War Born Peptides


The Status Report

The Scale: 110.00 kg (Gym scale weight )

The Feeling: Legs primed, focus locked on control, depth, and time under tension.

Current Status: Running through the normal working weights with crisp execution.

Training Recap: Yesterday (Lower Body Block)


The Warm-Up & Dynamic Prep
- High front kicks
- Standing back lunges
- Leg extension isometric holds
- Bodyweight squats at different depths


The Main Working Sets

Seated Leg Curl:
3 sets x 10 reps @ 32kg (Focusing on a slow 4-5 second eccentric)

Bodyweight Squats:
3 sets x 6 reps (Using a slow, controlled descent to maximize tension)

Calf Raises:
3 sets x 10 reps @ 30kg (Deep stretch and strong pause at the top and bottom)

Single Leg Press:
4 sets x 6 reps @ 32kg (High foot placement on the sled)

Seated Adductor (In):
2 sets x 20 reps @ normal weight

Seated Abductor (Out):
2 sets x 20 reps @ 52kg


Cardio Engine Work

Yesterday's Bike Session:

Time: 41:30

Calories Burned: 478 kcal

Distance: 13.87

Intensity: Level 6 steady-state


Current Protocol & Stack

The Peptides:
+HGH (2 IU)
+Retatrutide (4mg)
+GHK-Cu (2mg)
+Tesofensine

Note: BPC-157/TB-500 course is complete. Cycling off for a planned rest period.

The Essentials:
Multi+, Vitamin C, Probiotics, Fish Oil, Collagen, Psyllium Husk, Magnesium, and Creatine.


Hydration & Momentum
Keeping the water and electrolytes high to support recovery after these long bike sessions. Everything is moving in the right direction."


Closing Thoughts
Taking the time to run through a proper dynamic prep with the high kicks, lunges, and depth checks made a massive difference before touching the working sets.
Sticking with 32kg for the leg curls and single leg presses lets me focus completely on the mind-muscle connection, slow negatives, and getting that pristine depth.
I've noticed that the weight number will bounce depending on almost everything Just keeping the momentum high, ticking the boxes.

Great leg workout and amazing colourful food pics as always! Keep ticking those boxes, you're rocking it.

 

[Kopite67]

Check-In Update: Lower Body Dynamics & Volume Engine (Yesterday's Workout - Rest Day Today)

Proudly sponsored by

@War Born Peptides


The Status Report

The Scale: 110.00 kg (Gym scale weight )

The Feeling: Legs primed, focus locked on control, depth, and time under tension.

Current Status: Running through the normal working weights with crisp execution.

Training Recap: Yesterday (Lower Body Block)


The Warm-Up & Dynamic Prep
- High front kicks
- Standing back lunges
- Leg extension isometric holds
- Bodyweight squats at different depths


The Main Working Sets

Seated Leg Curl:
3 sets x 10 reps @ 32kg (Focusing on a slow 4-5 second eccentric)

Bodyweight Squats:
3 sets x 6 reps (Using a slow, controlled descent to maximize tension)

Calf Raises:
3 sets x 10 reps @ 30kg (Deep stretch and strong pause at the top and bottom)

Single Leg Press:
4 sets x 6 reps @ 32kg (High foot placement on the sled)

Seated Adductor (In):
2 sets x 20 reps @ normal weight

Seated Abductor (Out):
2 sets x 20 reps @ 52kg


Cardio Engine Work

Yesterday's Bike Session:

Time: 41:30

Calories Burned: 478 kcal

Distance: 13.87

Intensity: Level 6 steady-state


Current Protocol & Stack

The Peptides:
+HGH (2 IU)
+Retatrutide (4mg)
+GHK-Cu (2mg)
+Tesofensine

Note: BPC-157/TB-500 course is complete. Cycling off for a planned rest period.

The Essentials:
Multi+, Vitamin C, Probiotics, Fish Oil, Collagen, Psyllium Husk, Magnesium, and Creatine.


Hydration & Momentum
Keeping the water and electrolytes high to support recovery after these long bike sessions. Everything is moving in the right direction."


Closing Thoughts
Taking the time to run through a proper dynamic prep with the high kicks, lunges, and depth checks made a massive difference before touching the working sets.
Sticking with 32kg for the leg curls and single leg presses lets me focus completely on the mind-muscle connection, slow negatives, and getting that pristine depth.
I've noticed that the weight number will bounce depending on almost everything Just keeping the momentum high, ticking the boxes.

More coloured leggings....rocking it now sister . Really nice and controlled Leg session and your food prep is a delight to see as usual .
One of my favourite logs to catch up on

 

[LevButlerov]

Check-In Update: Lower Body Dynamics & Volume Engine (Yesterday's Workout - Rest Day Today)

Proudly sponsored by

@War Born Peptides


The Status Report

The Scale: 110.00 kg (Gym scale weight )

The Feeling: Legs primed, focus locked on control, depth, and time under tension.

Current Status: Running through the normal working weights with crisp execution.

Training Recap: Yesterday (Lower Body Block)


The Warm-Up & Dynamic Prep
- High front kicks
- Standing back lunges
- Leg extension isometric holds
- Bodyweight squats at different depths


The Main Working Sets

Seated Leg Curl:
3 sets x 10 reps @ 32kg (Focusing on a slow 4-5 second eccentric)

Bodyweight Squats:
3 sets x 6 reps (Using a slow, controlled descent to maximize tension)

Calf Raises:
3 sets x 10 reps @ 30kg (Deep stretch and strong pause at the top and bottom)

Single Leg Press:
4 sets x 6 reps @ 32kg (High foot placement on the sled)

Seated Adductor (In):
2 sets x 20 reps @ normal weight

Seated Abductor (Out):
2 sets x 20 reps @ 52kg


Cardio Engine Work

Yesterday's Bike Session:

Time: 41:30

Calories Burned: 478 kcal

Distance: 13.87

Intensity: Level 6 steady-state


Current Protocol & Stack

The Peptides:
+HGH (2 IU)
+Retatrutide (4mg)
+GHK-Cu (2mg)
+Tesofensine

Note: BPC-157/TB-500 course is complete. Cycling off for a planned rest period.

The Essentials:
Multi+, Vitamin C, Probiotics, Fish Oil, Collagen, Psyllium Husk, Magnesium, and Creatine.


Hydration & Momentum
Keeping the water and electrolytes high to support recovery after these long bike sessions. Everything is moving in the right direction."


Closing Thoughts
Taking the time to run through a proper dynamic prep with the high kicks, lunges, and depth checks made a massive difference before touching the working sets.
Sticking with 32kg for the leg curls and single leg presses lets me focus completely on the mind-muscle connection, slow negatives, and getting that pristine depth.
I've noticed that the weight number will bounce depending on almost everything Just keeping the momentum high, ticking the boxes.

beautiful foods pics strong legs!

Thanks Lev, haha funny thing is.. I have an app already I just need to be consistent with using it!

start using is sister please @MrsOhdamnsBOSS

 

[MrsOhdamnsBOSS]

Great leg workout and amazing colourful food pics as always! Keep ticking those boxes, you're rocking it.

Thank you Harley! Making those meals colorful definitely helps keep things interesting Definitely going to keep checking off those boxes, and pushing forward!

 

[MrsOhdamnsBOSS]

More coloured leggings....rocking it now sister . Really nice and controlled Leg session and your food prep is a delight to see as usual .
One of my favourite logs to catch up on

Thanks Kopite! The bright fits definitely add some fun to the sessions. I’m definitely loving the bright vibes , plus they are incredibly comfy on the bike!
Really appreciate the kind and supportive words about the leg session and the food prep!

 

[MrsOhdamnsBOSS]

beautiful foods pics strong legs!

start using is sister please @MrsOhdamnsBOSS

Thanks Lev! And I will try my best brother!

 

[LevButlerov]

Thanks Lev! And I will try my best brother!

please do sister

 

[Ulter]

Honestly , being told you're 'too muscular' is a massive compliment in our world, even if it wasn't the result you wanted.
Keep your chin up! Her loss, and at least you had the guts to back yourself and ask

thank you! i think i try speed dating. my friend met his wife that way

 

[MrsOhdamnsBOSS]

Check-In Update: Active Recovery Engine & Night Shift Prep

Proudly sponsored by

@War Born Peptides


The Status Report

The Scale: 108.45 kg (Gym scale weight NEW LOW!)

The Feeling: Keeping it light, smart, and fully focused on priming the system before heading into the first block of 4/4 night shifts tonight.

Current Status: Strategic deload/lighter volume day to manage overall systemic fatigue.


The Strategy & Listening to the Body

Heading into my first block of four straight night shifts tonight, I wanted to treat today as a lighter session. The goal wasn't to push for heavy numbers, but rather to keep the body moving, pick up a solid pump, and smash out a great cardio session without digging myself into a deep recovery hole before work.

Lately, I’ve also been noticing that my knees have been giving me some trouble . That’s really the main reason I’ve been taking things a bit easier on the lower half recently. My joints are just adjusting to not having that healing blend in the system to protect them and carry the load with recovery, so I'm playing it smart and giving my knees the time they need to adapt.

Smashed out a massive 60-minute bike ride today. Keeping the intensity at a steady Level 6 is perfect right now, it flushes out any lingering tightness and builds that deep aerobic stamina I need to stay sharp through these long night shifts on my feet, without leaving my legs totally wiped out.
For the weights, keeping the upper body movements lighter was all about pure mind-muscle connection, high-quality blood flow, and joint relief. Pushing a smooth 25kg on the chest press and pulling 66kg on the face pulls let me focus entirely on a deep squeeze and pristine form, giving the nervous system a break while still keeping the engine primed.

Training Recap: Today (Light Push/Pull Tension & Calf Maintenance)


The Main Working Sets

Face Pulls:
3 sets x 10 reps @ 66kg

Chest Press Machine:
3 sets x 12 reps @ 25kg

Calf Raises: 3 sets x 10 reps @ 20kg

Cardio Engine Work

Today's Bike Session:

Time: 60:23

Calories Burned: 693 kcal

Distance: 20.08

Intensity: Level 6 steady-state


Current Protocol & Stack

The Peptides:
+HGH (2 IU)
+Retatrutide (4mg)
+GHK-Cu (2mg)
+Tesofensine

Note: BPC-157/TB-500 course is complete. Cycling off for a planned rest period.

The Essentials:
Multi+, Vitamin C, Probiotics, Fish Oil, Collagen, Psyllium Husk, Magnesium, and Creatine.

Hydration & Momentum

Keeping the water and electrolytes high to support recovery after these long bike sessions. Everything is moving in the right direction."


Closing Thoughts

Today was all about playing the long game. With a heavy rotation of four straight night shifts kicking off tonight, the ego stayed at the door.
I intentionally kept the weights on the lighter side to pick up a solid pump without digging a deep recovery hole, but still went hard on the cardio to lock in another massive 60-minute bike ride.

Seeing 108.45 kg on the scale is a brand new low , which is huge! I know the number will bounce depending on almost everything anyway , so I'm not stressing the daily fluctuations, but hitting a new low right before a shift block is a great milestone.
Time to get some solid food in, rest up, and clock into work ready to roll.

 

[MrsOhdamnsBOSS]

thank you! i think i try speed dating. my friend met his wife that way

Sounds like a great idea! You should definitely give it a go

 

[HarleyGuy]

Check-In Update: Active Recovery Engine & Night Shift Prep

Proudly sponsored by

@War Born Peptides


The Status Report

The Scale: 108.45 kg (Gym scale weight NEW LOW!)

The Feeling: Keeping it light, smart, and fully focused on priming the system before heading into the first block of 4/4 night shifts tonight.

Current Status: Strategic deload/lighter volume day to manage overall systemic fatigue.


The Strategy & Listening to the Body

Heading into my first block of four straight night shifts tonight, I wanted to treat today as a lighter session. The goal wasn't to push for heavy numbers, but rather to keep the body moving, pick up a solid pump, and smash out a great cardio session without digging myself into a deep recovery hole before work.

Lately, I’ve also been noticing that my knees have been giving me some trouble . That’s really the main reason I’ve been taking things a bit easier on the lower half recently. My joints are just adjusting to not having that healing blend in the system to protect them and carry the load with recovery, so I'm playing it smart and giving my knees the time they need to adapt.

Smashed out a massive 60-minute bike ride today. Keeping the intensity at a steady Level 6 is perfect right now, it flushes out any lingering tightness and builds that deep aerobic stamina I need to stay sharp through these long night shifts on my feet, without leaving my legs totally wiped out.
For the weights, keeping the upper body movements lighter was all about pure mind-muscle connection, high-quality blood flow, and joint relief. Pushing a smooth 25kg on the chest press and pulling 66kg on the face pulls let me focus entirely on a deep squeeze and pristine form, giving the nervous system a break while still keeping the engine primed.

Training Recap: Today (Light Push/Pull Tension & Calf Maintenance)


The Main Working Sets

Face Pulls:
3 sets x 10 reps @ 66kg

Chest Press Machine:
3 sets x 12 reps @ 25kg

Calf Raises: 3 sets x 10 reps @ 20kg

Cardio Engine Work

Today's Bike Session:

Time: 60:23

Calories Burned: 693 kcal

Distance: 20.08

Intensity: Level 6 steady-state


Current Protocol & Stack

The Peptides:
+HGH (2 IU)
+Retatrutide (4mg)
+GHK-Cu (2mg)
+Tesofensine

Note: BPC-157/TB-500 course is complete. Cycling off for a planned rest period.

The Essentials:
Multi+, Vitamin C, Probiotics, Fish Oil, Collagen, Psyllium Husk, Magnesium, and Creatine.

Hydration & Momentum

Keeping the water and electrolytes high to support recovery after these long bike sessions. Everything is moving in the right direction."


Closing Thoughts

Today was all about playing the long game. With a heavy rotation of four straight night shifts kicking off tonight, the ego stayed at the door.
I intentionally kept the weights on the lighter side to pick up a solid pump without digging a deep recovery hole, but still went hard on the cardio to lock in another massive 60-minute bike ride.

Seeing 108.45 kg on the scale is a brand new low , which is huge! I know the number will bounce depending on almost everything anyway , so I'm not stressing the daily fluctuations, but hitting a new low right before a shift block is a great milestone.
Time to get some solid food in, rest up, and clock into work ready to roll.

Great update! Your traps and delts are looking pumped and ripped I love it.
Long game is the way to play this for sure. Congrats on the new low, 108kg is amazing progress!

Pushing a smooth 25kg on the chest press and pulling 66kg on the face pulls let me focus entirely on a deep squeeze and pristine form, giving the nervous system a break while still keeping the engine primed.

Great explanation of this!

+Tesofensine

What dose and how are you liking this? This one is just starting to get discussed a bit more.

 

[Kopite67]

Check-In Update: Active Recovery Engine & Night Shift Prep

Proudly sponsored by

@War Born Peptides


The Status Report

The Scale: 108.45 kg (Gym scale weight NEW LOW!)

The Feeling: Keeping it light, smart, and fully focused on priming the system before heading into the first block of 4/4 night shifts tonight.

Current Status: Strategic deload/lighter volume day to manage overall systemic fatigue.


The Strategy & Listening to the Body

Heading into my first block of four straight night shifts tonight, I wanted to treat today as a lighter session. The goal wasn't to push for heavy numbers, but rather to keep the body moving, pick up a solid pump, and smash out a great cardio session without digging myself into a deep recovery hole before work.

Lately, I’ve also been noticing that my knees have been giving me some trouble . That’s really the main reason I’ve been taking things a bit easier on the lower half recently. My joints are just adjusting to not having that healing blend in the system to protect them and carry the load with recovery, so I'm playing it smart and giving my knees the time they need to adapt.

Smashed out a massive 60-minute bike ride today. Keeping the intensity at a steady Level 6 is perfect right now, it flushes out any lingering tightness and builds that deep aerobic stamina I need to stay sharp through these long night shifts on my feet, without leaving my legs totally wiped out.
For the weights, keeping the upper body movements lighter was all about pure mind-muscle connection, high-quality blood flow, and joint relief. Pushing a smooth 25kg on the chest press and pulling 66kg on the face pulls let me focus entirely on a deep squeeze and pristine form, giving the nervous system a break while still keeping the engine primed.

Training Recap: Today (Light Push/Pull Tension & Calf Maintenance)


The Main Working Sets

Face Pulls:
3 sets x 10 reps @ 66kg

Chest Press Machine:
3 sets x 12 reps @ 25kg

Calf Raises: 3 sets x 10 reps @ 20kg

Cardio Engine Work

Today's Bike Session:

Time: 60:23

Calories Burned: 693 kcal

Distance: 20.08

Intensity: Level 6 steady-state


Current Protocol & Stack

The Peptides:
+HGH (2 IU)
+Retatrutide (4mg)
+GHK-Cu (2mg)
+Tesofensine

Note: BPC-157/TB-500 course is complete. Cycling off for a planned rest period.

The Essentials:
Multi+, Vitamin C, Probiotics, Fish Oil, Collagen, Psyllium Husk, Magnesium, and Creatine.

Hydration & Momentum

Keeping the water and electrolytes high to support recovery after these long bike sessions. Everything is moving in the right direction."


Closing Thoughts

Today was all about playing the long game. With a heavy rotation of four straight night shifts kicking off tonight, the ego stayed at the door.
I intentionally kept the weights on the lighter side to pick up a solid pump without digging a deep recovery hole, but still went hard on the cardio to lock in another massive 60-minute bike ride.

Seeing 108.45 kg on the scale is a brand new low , which is huge! I know the number will bounce depending on almost everything anyway , so I'm not stressing the daily fluctuations, but hitting a new low right before a shift block is a great milestone.
Time to get some solid food in, rest up, and clock into work ready to roll.

Look at you go, new low woohoo . Those traps would put @Ohdamn on notice BOSS.
You are really doing a fantastic job at balancing everything. Your body awareness is exceptional. First shoulder, now knees but you keep training whilst making sure things don't get worse.
Pretty awesome sister

 

[LevButlerov]

Check-In Update: Active Recovery Engine & Night Shift Prep

Proudly sponsored by

@War Born Peptides


The Status Report

The Scale: 108.45 kg (Gym scale weight NEW LOW!)

The Feeling: Keeping it light, smart, and fully focused on priming the system before heading into the first block of 4/4 night shifts tonight.

Current Status: Strategic deload/lighter volume day to manage overall systemic fatigue.


The Strategy & Listening to the Body

Heading into my first block of four straight night shifts tonight, I wanted to treat today as a lighter session. The goal wasn't to push for heavy numbers, but rather to keep the body moving, pick up a solid pump, and smash out a great cardio session without digging myself into a deep recovery hole before work.

Lately, I’ve also been noticing that my knees have been giving me some trouble . That’s really the main reason I’ve been taking things a bit easier on the lower half recently. My joints are just adjusting to not having that healing blend in the system to protect them and carry the load with recovery, so I'm playing it smart and giving my knees the time they need to adapt.

Smashed out a massive 60-minute bike ride today. Keeping the intensity at a steady Level 6 is perfect right now, it flushes out any lingering tightness and builds that deep aerobic stamina I need to stay sharp through these long night shifts on my feet, without leaving my legs totally wiped out.
For the weights, keeping the upper body movements lighter was all about pure mind-muscle connection, high-quality blood flow, and joint relief. Pushing a smooth 25kg on the chest press and pulling 66kg on the face pulls let me focus entirely on a deep squeeze and pristine form, giving the nervous system a break while still keeping the engine primed.

Training Recap: Today (Light Push/Pull Tension & Calf Maintenance)


The Main Working Sets

Face Pulls:
3 sets x 10 reps @ 66kg

Chest Press Machine:
3 sets x 12 reps @ 25kg

Calf Raises: 3 sets x 10 reps @ 20kg

Cardio Engine Work

Today's Bike Session:

Time: 60:23

Calories Burned: 693 kcal

Distance: 20.08

Intensity: Level 6 steady-state


Current Protocol & Stack

The Peptides:
+HGH (2 IU)
+Retatrutide (4mg)
+GHK-Cu (2mg)
+Tesofensine

Note: BPC-157/TB-500 course is complete. Cycling off for a planned rest period.

The Essentials:
Multi+, Vitamin C, Probiotics, Fish Oil, Collagen, Psyllium Husk, Magnesium, and Creatine.

Hydration & Momentum

Keeping the water and electrolytes high to support recovery after these long bike sessions. Everything is moving in the right direction."


Closing Thoughts

Today was all about playing the long game. With a heavy rotation of four straight night shifts kicking off tonight, the ego stayed at the door.
I intentionally kept the weights on the lighter side to pick up a solid pump without digging a deep recovery hole, but still went hard on the cardio to lock in another massive 60-minute bike ride.

Seeing 108.45 kg on the scale is a brand new low , which is huge! I know the number will bounce depending on almost everything anyway , so I'm not stressing the daily fluctuations, but hitting a new low right before a shift block is a great milestone.
Time to get some solid food in, rest up, and clock into work ready to roll.

love the meals sister thank you for sharing @MrsOhdamnsBOSS going down in weight perfect!

 

[MrsOhdamnsBOSS]

Great update! Your traps and delts are looking pumped and ripped I love it.
Long game is the way to play this for sure. Congrats on the new low, 108kg is amazing progress!


Great explanation of this!


What dose and how are you liking this? This one is just starting to get discussed a bit more.

Thanks, HarleyGuy! I appreciate the support. Focusing on that mind-muscle connection and letting the nervous system recover when needed has been a game-changer, especially with the night shift rotation. Seeing 108kg on the scale definitely felt incredible, the long game is paying off!

As for the Tesofensine, I'm running 500mcg daily, first thing in the morning.

The main difference I've noticed with it is definitely the energy and focus. Because it acts as a triple reuptake inhibitor (dopamine, serotonin, and noradrenaline), you get this really clean boost in mental clarity.
It doesn't give me that jittery, anxious energy that standard stimulants do, which is a massive plus for keeping my head straight and my sleep schedule intact for night shifts.

Combined with the rest of the protocol, it's doing a great job of keeping the engine primed and focus sharp without leaving me feeling totally depleted.

 

[MrsOhdamnsBOSS]

Look at you go, new low woohoo . Those traps would put @Ohdamn on notice BOSS.
You are really doing a fantastic job at balancing everything. Your body awareness is exceptional. First shoulder, now knees but you keep training whilst making sure things don't get worse.
Pretty awesome sister

Thanks , Kopite!! Haha, that's a massive compliment, but I don't think there's any danger of me catching up to what he's built anytime soon! Still, it’s good to keep him on his toes.

I really appreciate the kind words. Navigating the shifts while trying to keep the joints happy can be a bit of a tightrope walk, so learning to actually listen to my body and adjust the training on the fly has been everything. No point pushing through stupid pain just to end up sidelined. Just gotta keep making smart adjustments and keeping the momentum going.
Thanks for always cheering me on, it means a lot!

 

[MrsOhdamnsBOSS]

love the meals sister thank you for sharing @MrsOhdamnsBOSS going down in weight perfect!

Thanks Lev, appreciate your supportive words!

 

[moparlifter]

@MrsOhdamnsBOSS holy shit, what an amazing transformation!! You have done so well, so much hard work both in the gym at out.

You should be so proud of yourself for your brilliant accomplishments so far and your still getting up and doing it everyday, what an inspiration.

I thought the 82kg (180 pounds) i lost was heaps, I know the hard work you have put in so far and continue to do to maintain and keep losing, you will and should inspire lots more people.

You are setting a great example for everyone in your life or reads about you on forums like this or any other platform.

Keep up the amazing work!!!!!

 

[HarleyGuy]

Thanks, HarleyGuy! I appreciate the support. Focusing on that mind-muscle connection and letting the nervous system recover when needed has been a game-changer, especially with the night shift rotation. Seeing 108kg on the scale definitely felt incredible, the long game is paying off!

As for the Tesofensine, I'm running 500mcg daily, first thing in the morning.

The main difference I've noticed with it is definitely the energy and focus. Because it acts as a triple reuptake inhibitor (dopamine, serotonin, and noradrenaline), you get this really clean boost in mental clarity.
It doesn't give me that jittery, anxious energy that standard stimulants do, which is a massive plus for keeping my head straight and my sleep schedule intact for night shifts.

Combined with the rest of the protocol, it's doing a great job of keeping the engine primed and focus sharp without leaving me feeling totally depleted.

This is a great review and it's sounding like Teso might be a good option out there for shift workers. I did 20 years of shift work and I became impervious to caffeine and still am LOL.

 

[LevButlerov]

Thanks Lev, appreciate your supportive words!

EVO family love your way sister

 

[Stans]

Great work as always. So happy you hit a new low on the scales @MrsOhdamnsBOSS
Patience and consistency will always bring the right results Keep on grinding it’s always motivating reading your log

 

[MrsOhdamnsBOSS]

@MrsOhdamnsBOSS holy shit, what an amazing transformation!! You have done so well, so much hard work both in the gym at out.

You should be so proud of yourself for your brilliant accomplishments so far and your still getting up and doing it everyday, what an inspiration.

I thought the 82kg (180 pounds) i lost was heaps, I know the hard work you have put in so far and continue to do to maintain and keep losing, you will and should inspire lots more people.

You are setting a great example for everyone in your life or reads about you on forums like this or any other platform.

Keep up the amazing work!!!!!

Thank you so much! I really appreciate your kind and supportive comments. Also, I have to say... dropping 82kg yourself is absolutely legendary! You know exactly what it takes to completely change your life, both with the mental discipline and the brutal work in the gym.

It’s definitely a long road with plenty of ups and downs, but hitting milestones and having this kind of community support makes it all worth it.

Thanks for being a huge inspiration yourself and for taking the time to drop some encouragement on my log. Let's both keep pushing forward and smashing our goals!

 

[MrsOhdamnsBOSS]

This is a great review and it's sounding like Teso might be a good option out there for shift workers. I did 20 years of shift work and I became impervious to caffeine and still am LOL.

Haha , 20 years?! You deserve a medal for that alone, @HarleyGuy!

I’ve never really been much of a caffeine person myself , and I'm definitely not a fan of drinking coffee, though I absolutely love the smell of it! Because of that, when I do have those energy drinks or pre-workouts, they definitely hit hard haha.

Finding things that actually work without just constantly blasting stimulants is huge for survival on these night shift rotations.
Teso definitely seems to be doing the trick for keeping energy levels steady without that horrible post-caffeine crash when you're trying to reset your sleep cycle and manage recovery.

Really appreciate you following along the log and sharing your experience!

 

[MrsOhdamnsBOSS]

EVO family love your way sister

Thanks brother!

 

[MrsOhdamnsBOSS]

Great work as always. So happy you hit a new low on the scales @MrsOhdamnsBOSS
Patience and consistency will always bring the right results Keep on grinding it’s always motivating reading your log

Thanks so much, @Stans! I really appreciate the encouragement. You're spot on, patience and consistency are definitely the name of the game, especially when playing the long game with weight loss.
Trusting the process is tough some days, but seeing the results start to show makes the daily grind worth it.
Hearing that my log helps keep you motivated means a lot to me and gives me an extra push to keep grinding.

Thanks for dropping by!

 

[LevButlerov]

Thanks brother!

very happy to help sister

 

[Stans]

Thanks so much, @Stans! I really appreciate the encouragement. You're spot on, patience and consistency are definitely the name of the game, especially when playing the long game with weight loss.
Trusting the process is tough some days, but seeing the results start to show makes the daily grind worth it.
Hearing that my log helps keep you motivated means a lot to me and gives me an extra push to keep grinding.

Thanks for dropping by!

For sure. Just have to keep doing the boring things on repeat Although all your meals are anything but! Makes me conscious of my chicken and rice on repeat

No problem @MrsOhdamnsBOSS

 

[Sheshredz]

Check-In Update: Active Recovery Engine & Night Shift Prep

Proudly sponsored by

@War Born Peptides


The Status Report

The Scale: 108.45 kg (Gym scale weight NEW LOW!)

The Feeling: Keeping it light, smart, and fully focused on priming the system before heading into the first block of 4/4 night shifts tonight.

Current Status: Strategic deload/lighter volume day to manage overall systemic fatigue.


The Strategy & Listening to the Body

Heading into my first block of four straight night shifts tonight, I wanted to treat today as a lighter session. The goal wasn't to push for heavy numbers, but rather to keep the body moving, pick up a solid pump, and smash out a great cardio session without digging myself into a deep recovery hole before work.

Lately, I’ve also been noticing that my knees have been giving me some trouble . That’s really the main reason I’ve been taking things a bit easier on the lower half recently. My joints are just adjusting to not having that healing blend in the system to protect them and carry the load with recovery, so I'm playing it smart and giving my knees the time they need to adapt.

Smashed out a massive 60-minute bike ride today. Keeping the intensity at a steady Level 6 is perfect right now, it flushes out any lingering tightness and builds that deep aerobic stamina I need to stay sharp through these long night shifts on my feet, without leaving my legs totally wiped out.
For the weights, keeping the upper body movements lighter was all about pure mind-muscle connection, high-quality blood flow, and joint relief. Pushing a smooth 25kg on the chest press and pulling 66kg on the face pulls let me focus entirely on a deep squeeze and pristine form, giving the nervous system a break while still keeping the engine primed.

Training Recap: Today (Light Push/Pull Tension & Calf Maintenance)


The Main Working Sets

Face Pulls:
3 sets x 10 reps @ 66kg

Chest Press Machine:
3 sets x 12 reps @ 25kg

Calf Raises: 3 sets x 10 reps @ 20kg

Cardio Engine Work

Today's Bike Session:

Time: 60:23

Calories Burned: 693 kcal

Distance: 20.08

Intensity: Level 6 steady-state


Current Protocol & Stack

The Peptides:
+HGH (2 IU)
+Retatrutide (4mg)
+GHK-Cu (2mg)
+Tesofensine

Note: BPC-157/TB-500 course is complete. Cycling off for a planned rest period.

The Essentials:
Multi+, Vitamin C, Probiotics, Fish Oil, Collagen, Psyllium Husk, Magnesium, and Creatine.

Hydration & Momentum

Keeping the water and electrolytes high to support recovery after these long bike sessions. Everything is moving in the right direction."


Closing Thoughts

Today was all about playing the long game. With a heavy rotation of four straight night shifts kicking off tonight, the ego stayed at the door.
I intentionally kept the weights on the lighter side to pick up a solid pump without digging a deep recovery hole, but still went hard on the cardio to lock in another massive 60-minute bike ride.

Seeing 108.45 kg on the scale is a brand new low , which is huge! I know the number will bounce depending on almost everything anyway , so I'm not stressing the daily fluctuations, but hitting a new low right before a shift block is a great milestone.
Time to get some solid food in, rest up, and clock into work ready to roll.

Congrats on the new low girl.

 

[MrsOhdamnsBOSS]

Check-In Update: Shift Report & Protocol Execution

Proudly sponsored by

@War Born Peptides


The Status Report

The Scale: 108.45 kg (Gym scale weight NEW LOW!)

Total Journey Milestone: Over 91.5kg melted off away from the 200kg+ starting point!

Current Status: Night 4 of 4 (Final Stretch)

Shift Report: Roster Protocol & Physical Check-In
The last few days have been a massive test of resilience, balancing a demanding night shift rotation with real-life schedules. Here is the breakdown of how the body and mind have held up under the pump:


Shift 2/4 (Friday Night into Saturday Morning):

The Sleep Deficit:
Headed into this shift on only 6 hours of sleep instead of my usual 8. Definitely landed squarely in the "it's not going to be fun, but I'll get it done"zone.

0300 Hours:
Just wrapped up rounds that felt absolutely never-ending. The knees were pretty sore, and my left foot was giving me some random grief haha. Physically feeling the volume of the shift, but mentally? Brain felt great, definitely firing on all cylinders.

0400 Hours:
Mentally wired and running completely smooth. Zero brain fog.

0620 Hours:
A little over half an hour left on the clock. The brain started meeting with the knees and body, definitely tired, but just the normal, expected exhaustion after a hard night's graft. Pushed through.


The Saturday Intermission & Schedule Chaos:

The Recovery:
Managed about 6 hours of broken sleep, waking up at 1400.

Protocol Execution:
As soon as my eyes opened, it was straight into execution mode, sorted my food and protocol pins. Appetite wasn't 100%, so I did my best to eat what I could manage and saved the rest to finish later, then relaxed for a bit.

The Curveball:
Routine went a bit off the rails today. Had a family birthday party at 1700, which completely wiped out my usual "second sleep" window. No pre-shift nap today!


Shift 3/4 (Saturday Night into Sunday Morning):

0430 Hours:
Damn, I was feeling it. Interestingly, my knees were completely fine and the brain was still sharp, but my eyes were absolutely stinging, the ultimate telltale sign of deep fatigue.

The 0400 Wall:
Hit that classic, bittersweet milestone. On one hand, the finish line for night 3/4 is in sight. On the other hand, it's the exact window where the brain starts fighting you for sleep.

The Stimulant Dilemma:
Because I don't drink coffee, even a standard cuppa tea is out of the question this late in the shift. No point pouring fuel on the fire and amplifying the shitty symptoms when I need to sleep in a few hours anyway.

Sunday Intermission & Catching Up:

1630 Hours:
About to head to bed to get an extra 2 hours of sleep. This makes today the first day during this entire work block that I've managed to get more than 6 hours of total sleep before a shift.

Sunday Physical Check-In:
Feeling a little run down, but still pretty good overall. Zero pain or issues with my knees or shoulder. Honestly, I am just absolutely itching to get back into the gym, can't wait to smash out another workout!

Post-Nap Update:
Just woke up from that second block of sleep. Ended up sleeping for 3 hours instead of 2, and the body definitely felt like it needed that extra rest. Just eating my fruits for the day and getting ready to head out and smash this final 4/4 shift!


Current Protocol & Stack

The Peptides:
+HGH (2 IU)
+Retatrutide (4mg)
+GHK-Cu (2mg)
+Tesofensine

Note: BPC-157/TB-500 course is complete. Cycling off for a planned rest period.

The Essentials:
Multi+, Vitamin C, Probiotics, Fish Oil, Collagen, Psyllium Husk, Magnesium, and Creatine.


Hydration & Momentum

Keeping the water and electrolytes high to get through these long shift blocks. Everything is moving in the right direction."


Closing Thoughts

Balancing the roster with family commitments and birthdays means the schedule gets chaotic, but the discipline stays exactly the same. Even with stinging eyes and deep fatigue hitting hard, the mind stays focused, the joints are feeling good, and the plan is being executed. One more night shift left to lock away, and then it's finally time to get back to the weights.

 

[MrsOhdamnsBOSS]

Congrats on the new low girl.

Thanks so much Sheshredz!

 

[MrsOhdamnsBOSS]

For sure. Just have to keep doing the boring things on repeat Although all your meals are anything but! Makes me conscious of my chicken and rice on repeat

No problem @MrsOhdamnsBOSS

Haha, thank you! Hey, there is absolutely nothing wrong with classic chicken and rice, it gets the job done!

I just like to play around with different flavors so I don't lose my mind on the daily grind.

 

[Kopite67]

Check-In Update: Shift Report & Protocol Execution

Proudly sponsored by

@War Born Peptides


The Status Report

The Scale: 108.45 kg (Gym scale weight NEW LOW!)

Total Journey Milestone: Over 91.5kg melted off away from the 200kg+ starting point!

Current Status: Night 4 of 4 (Final Stretch)

Shift Report: Roster Protocol & Physical Check-In
The last few days have been a massive test of resilience, balancing a demanding night shift rotation with real-life schedules. Here is the breakdown of how the body and mind have held up under the pump:


Shift 2/4 (Friday Night into Saturday Morning):

The Sleep Deficit:
Headed into this shift on only 6 hours of sleep instead of my usual 8. Definitely landed squarely in the "it's not going to be fun, but I'll get it done"zone.

0300 Hours:
Just wrapped up rounds that felt absolutely never-ending. The knees were pretty sore, and my left foot was giving me some random grief haha. Physically feeling the volume of the shift, but mentally? Brain felt great, definitely firing on all cylinders.

0400 Hours:
Mentally wired and running completely smooth. Zero brain fog.

0620 Hours:
A little over half an hour left on the clock. The brain started meeting with the knees and body, definitely tired, but just the normal, expected exhaustion after a hard night's graft. Pushed through.


The Saturday Intermission & Schedule Chaos:

The Recovery:
Managed about 6 hours of broken sleep, waking up at 1400.

Protocol Execution:
As soon as my eyes opened, it was straight into execution mode, sorted my food and protocol pins. Appetite wasn't 100%, so I did my best to eat what I could manage and saved the rest to finish later, then relaxed for a bit.

The Curveball:
Routine went a bit off the rails today. Had a family birthday party at 1700, which completely wiped out my usual "second sleep" window. No pre-shift nap today!


Shift 3/4 (Saturday Night into Sunday Morning):

0430 Hours:
Damn, I was feeling it. Interestingly, my knees were completely fine and the brain was still sharp, but my eyes were absolutely stinging, the ultimate telltale sign of deep fatigue.

The 0400 Wall:
Hit that classic, bittersweet milestone. On one hand, the finish line for night 3/4 is in sight. On the other hand, it's the exact window where the brain starts fighting you for sleep.

The Stimulant Dilemma:
Because I don't drink coffee, even a standard cuppa tea is out of the question this late in the shift. No point pouring fuel on the fire and amplifying the shitty symptoms when I need to sleep in a few hours anyway.

Sunday Intermission & Catching Up:

1630 Hours:
About to head to bed to get an extra 2 hours of sleep. This makes today the first day during this entire work block that I've managed to get more than 6 hours of total sleep before a shift.

Sunday Physical Check-In:
Feeling a little run down, but still pretty good overall. Zero pain or issues with my knees or shoulder. Honestly, I am just absolutely itching to get back into the gym, can't wait to smash out another workout!

Post-Nap Update:
Just woke up from that second block of sleep. Ended up sleeping for 3 hours instead of 2, and the body definitely felt like it needed that extra rest. Just eating my fruits for the day and getting ready to head out and smash this final 4/4 shift!


Current Protocol & Stack

The Peptides:
+HGH (2 IU)
+Retatrutide (4mg)
+GHK-Cu (2mg)
+Tesofensine

Note: BPC-157/TB-500 course is complete. Cycling off for a planned rest period.

The Essentials:
Multi+, Vitamin C, Probiotics, Fish Oil, Collagen, Psyllium Husk, Magnesium, and Creatine.


Hydration & Momentum

Keeping the water and electrolytes high to get through these long shift blocks. Everything is moving in the right direction."


Closing Thoughts

Balancing the roster with family commitments and birthdays means the schedule gets chaotic, but the discipline stays exactly the same. Even with stinging eyes and deep fatigue hitting hard, the mind stays focused, the joints are feeling good, and the plan is being executed. One more night shift left to lock away, and then it's finally time to get back to the weights.

That was a really great log update BOSS. It's been over 25 years since I did shift work but your write up brought it all back.
Balancing shift work and a full program of lifting and eating changes is extremely hard and you are doing it so very well.
Keep pushing sister you got this. New low is awesome, 100 is in sight now

 

[LevButlerov]

Check-In Update: Shift Report & Protocol Execution

Proudly sponsored by

@War Born Peptides


The Status Report

The Scale: 108.45 kg (Gym scale weight NEW LOW!)

Total Journey Milestone: Over 91.5kg melted off away from the 200kg+ starting point!

Current Status: Night 4 of 4 (Final Stretch)

Shift Report: Roster Protocol & Physical Check-In
The last few days have been a massive test of resilience, balancing a demanding night shift rotation with real-life schedules. Here is the breakdown of how the body and mind have held up under the pump:


Shift 2/4 (Friday Night into Saturday Morning):

The Sleep Deficit:
Headed into this shift on only 6 hours of sleep instead of my usual 8. Definitely landed squarely in the "it's not going to be fun, but I'll get it done"zone.

0300 Hours:
Just wrapped up rounds that felt absolutely never-ending. The knees were pretty sore, and my left foot was giving me some random grief haha. Physically feeling the volume of the shift, but mentally? Brain felt great, definitely firing on all cylinders.

0400 Hours:
Mentally wired and running completely smooth. Zero brain fog.

0620 Hours:
A little over half an hour left on the clock. The brain started meeting with the knees and body, definitely tired, but just the normal, expected exhaustion after a hard night's graft. Pushed through.


The Saturday Intermission & Schedule Chaos:

The Recovery:
Managed about 6 hours of broken sleep, waking up at 1400.

Protocol Execution:
As soon as my eyes opened, it was straight into execution mode, sorted my food and protocol pins. Appetite wasn't 100%, so I did my best to eat what I could manage and saved the rest to finish later, then relaxed for a bit.

The Curveball:
Routine went a bit off the rails today. Had a family birthday party at 1700, which completely wiped out my usual "second sleep" window. No pre-shift nap today!


Shift 3/4 (Saturday Night into Sunday Morning):

0430 Hours:
Damn, I was feeling it. Interestingly, my knees were completely fine and the brain was still sharp, but my eyes were absolutely stinging, the ultimate telltale sign of deep fatigue.

The 0400 Wall:
Hit that classic, bittersweet milestone. On one hand, the finish line for night 3/4 is in sight. On the other hand, it's the exact window where the brain starts fighting you for sleep.

The Stimulant Dilemma:
Because I don't drink coffee, even a standard cuppa tea is out of the question this late in the shift. No point pouring fuel on the fire and amplifying the shitty symptoms when I need to sleep in a few hours anyway.

Sunday Intermission & Catching Up:

1630 Hours:
About to head to bed to get an extra 2 hours of sleep. This makes today the first day during this entire work block that I've managed to get more than 6 hours of total sleep before a shift.

Sunday Physical Check-In:
Feeling a little run down, but still pretty good overall. Zero pain or issues with my knees or shoulder. Honestly, I am just absolutely itching to get back into the gym, can't wait to smash out another workout!

Post-Nap Update:
Just woke up from that second block of sleep. Ended up sleeping for 3 hours instead of 2, and the body definitely felt like it needed that extra rest. Just eating my fruits for the day and getting ready to head out and smash this final 4/4 shift!


Current Protocol & Stack

The Peptides:
+HGH (2 IU)
+Retatrutide (4mg)
+GHK-Cu (2mg)
+Tesofensine

Note: BPC-157/TB-500 course is complete. Cycling off for a planned rest period.

The Essentials:
Multi+, Vitamin C, Probiotics, Fish Oil, Collagen, Psyllium Husk, Magnesium, and Creatine.


Hydration & Momentum

Keeping the water and electrolytes high to get through these long shift blocks. Everything is moving in the right direction."


Closing Thoughts

Balancing the roster with family commitments and birthdays means the schedule gets chaotic, but the discipline stays exactly the same. Even with stinging eyes and deep fatigue hitting hard, the mind stays focused, the joints are feeling good, and the plan is being executed. One more night shift left to lock away, and then it's finally time to get back to the weights.

meals look amazing as always sister love this lets get to macro tracking

 

[stevesmi]

Check-In Update: Shift Report & Protocol Execution

Proudly sponsored by

@War Born Peptides


The Status Report

The Scale: 108.45 kg (Gym scale weight NEW LOW!)

Total Journey Milestone: Over 91.5kg melted off away from the 200kg+ starting point!

Current Status: Night 4 of 4 (Final Stretch)

Shift Report: Roster Protocol & Physical Check-In
The last few days have been a massive test of resilience, balancing a demanding night shift rotation with real-life schedules. Here is the breakdown of how the body and mind have held up under the pump:


Shift 2/4 (Friday Night into Saturday Morning):

The Sleep Deficit:
Headed into this shift on only 6 hours of sleep instead of my usual 8. Definitely landed squarely in the "it's not going to be fun, but I'll get it done"zone.

0300 Hours:
Just wrapped up rounds that felt absolutely never-ending. The knees were pretty sore, and my left foot was giving me some random grief haha. Physically feeling the volume of the shift, but mentally? Brain felt great, definitely firing on all cylinders.

0400 Hours:
Mentally wired and running completely smooth. Zero brain fog.

0620 Hours:
A little over half an hour left on the clock. The brain started meeting with the knees and body, definitely tired, but just the normal, expected exhaustion after a hard night's graft. Pushed through.


The Saturday Intermission & Schedule Chaos:

The Recovery:
Managed about 6 hours of broken sleep, waking up at 1400.

Protocol Execution:
As soon as my eyes opened, it was straight into execution mode, sorted my food and protocol pins. Appetite wasn't 100%, so I did my best to eat what I could manage and saved the rest to finish later, then relaxed for a bit.

The Curveball:
Routine went a bit off the rails today. Had a family birthday party at 1700, which completely wiped out my usual "second sleep" window. No pre-shift nap today!


Shift 3/4 (Saturday Night into Sunday Morning):

0430 Hours:
Damn, I was feeling it. Interestingly, my knees were completely fine and the brain was still sharp, but my eyes were absolutely stinging, the ultimate telltale sign of deep fatigue.

The 0400 Wall:
Hit that classic, bittersweet milestone. On one hand, the finish line for night 3/4 is in sight. On the other hand, it's the exact window where the brain starts fighting you for sleep.

The Stimulant Dilemma:
Because I don't drink coffee, even a standard cuppa tea is out of the question this late in the shift. No point pouring fuel on the fire and amplifying the shitty symptoms when I need to sleep in a few hours anyway.

Sunday Intermission & Catching Up:

1630 Hours:
About to head to bed to get an extra 2 hours of sleep. This makes today the first day during this entire work block that I've managed to get more than 6 hours of total sleep before a shift.

Sunday Physical Check-In:
Feeling a little run down, but still pretty good overall. Zero pain or issues with my knees or shoulder. Honestly, I am just absolutely itching to get back into the gym, can't wait to smash out another workout!

Post-Nap Update:
Just woke up from that second block of sleep. Ended up sleeping for 3 hours instead of 2, and the body definitely felt like it needed that extra rest. Just eating my fruits for the day and getting ready to head out and smash this final 4/4 shift!


Current Protocol & Stack

The Peptides:
+HGH (2 IU)
+Retatrutide (4mg)
+GHK-Cu (2mg)
+Tesofensine

Note: BPC-157/TB-500 course is complete. Cycling off for a planned rest period.

The Essentials:
Multi+, Vitamin C, Probiotics, Fish Oil, Collagen, Psyllium Husk, Magnesium, and Creatine.


Hydration & Momentum

Keeping the water and electrolytes high to get through these long shift blocks. Everything is moving in the right direction."


Closing Thoughts

Balancing the roster with family commitments and birthdays means the schedule gets chaotic, but the discipline stays exactly the same. Even with stinging eyes and deep fatigue hitting hard, the mind stays focused, the joints are feeling good, and the plan is being executed. One more night shift left to lock away, and then it's finally time to get back to the weights.

@MrsOhdamnsBOSS definitely good job on this update. I like your closing thoughts and how you're balancing family with your training.

 

[Mobster]

Over 91.5kg melted off away from the 200kg+

That's amazing. Can you wear knee supports?

 

[MrsOhdamnsBOSS]

That was a really great log update BOSS. It's been over 25 years since I did shift work but your write up brought it all back.
Balancing shift work and a full program of lifting and eating changes is extremely hard and you are doing it so very well.
Keep pushing sister you got this. New low is awesome, 100 is in sight now

Thanks so much, Kopite! I really appreciate you taking the time to read through the shift report.

It means a lot coming from someone who knows the reality of shift work, it definitely adds an extra layer of planning to keep everything moving smoothly!
Balancing the overnight roster with structured eating and heavy lifting is a constant puzzle , but getting into a solid rhythm makes all the difference.

Seeing that new low on the scale definitely fuels the fire , and chasing down double digits is the ultimate goal now!

Thanks for always riding shotgun on this journey and keeping the motivation high.

 

[MrsOhdamnsBOSS]

meals look amazing as always sister love this lets get to macro tracking

Definitely Lev!

 

[MrsOhdamnsBOSS]

@MrsOhdamnsBOSS definitely good job on this update. I like your closing thoughts and how you're balancing family with your training.

Thank you, Steve! I really appreciate the encouragement and support.
Finding that perfect sweet spot between a hectic roster, keeping family life humming along, and hitting the gym with intent is definitely an art form.
It takes a village , and a lot of prep.. but having @Ohdamn by my side as my rock and training partner makes balancing it all so much easier.

Hearing that the closing thoughts resonated with you means a lot!

 

[MrsOhdamnsBOSS]

Over 91.5kg melted off away from the 200kg+

That's amazing. Can you wear knee supports?

Thanks Mobster!

I haven't started using them yet , but I fully intend to start using them when I start to incorporate the other compound exercises

 

[LevButlerov]

Definitely Lev!

please do sister

 

[ceo]

Check-In Update: Shift Report & Protocol Execution

Proudly sponsored by

@War Born Peptides


The Status Report

The Scale: 108.45 kg (Gym scale weight NEW LOW!)

Total Journey Milestone: Over 91.5kg melted off away from the 200kg+ starting point!

Current Status: Night 4 of 4 (Final Stretch)

Shift Report: Roster Protocol & Physical Check-In
The last few days have been a massive test of resilience, balancing a demanding night shift rotation with real-life schedules. Here is the breakdown of how the body and mind have held up under the pump:


Shift 2/4 (Friday Night into Saturday Morning):

The Sleep Deficit:
Headed into this shift on only 6 hours of sleep instead of my usual 8. Definitely landed squarely in the "it's not going to be fun, but I'll get it done"zone.

0300 Hours:
Just wrapped up rounds that felt absolutely never-ending. The knees were pretty sore, and my left foot was giving me some random grief haha. Physically feeling the volume of the shift, but mentally? Brain felt great, definitely firing on all cylinders.

0400 Hours:
Mentally wired and running completely smooth. Zero brain fog.

0620 Hours:
A little over half an hour left on the clock. The brain started meeting with the knees and body, definitely tired, but just the normal, expected exhaustion after a hard night's graft. Pushed through.


The Saturday Intermission & Schedule Chaos:

The Recovery:
Managed about 6 hours of broken sleep, waking up at 1400.

Protocol Execution:
As soon as my eyes opened, it was straight into execution mode, sorted my food and protocol pins. Appetite wasn't 100%, so I did my best to eat what I could manage and saved the rest to finish later, then relaxed for a bit.

The Curveball:
Routine went a bit off the rails today. Had a family birthday party at 1700, which completely wiped out my usual "second sleep" window. No pre-shift nap today!


Shift 3/4 (Saturday Night into Sunday Morning):

0430 Hours:
Damn, I was feeling it. Interestingly, my knees were completely fine and the brain was still sharp, but my eyes were absolutely stinging, the ultimate telltale sign of deep fatigue.

The 0400 Wall:
Hit that classic, bittersweet milestone. On one hand, the finish line for night 3/4 is in sight. On the other hand, it's the exact window where the brain starts fighting you for sleep.

The Stimulant Dilemma:
Because I don't drink coffee, even a standard cuppa tea is out of the question this late in the shift. No point pouring fuel on the fire and amplifying the shitty symptoms when I need to sleep in a few hours anyway.

Sunday Intermission & Catching Up:

1630 Hours:
About to head to bed to get an extra 2 hours of sleep. This makes today the first day during this entire work block that I've managed to get more than 6 hours of total sleep before a shift.

Sunday Physical Check-In:
Feeling a little run down, but still pretty good overall. Zero pain or issues with my knees or shoulder. Honestly, I am just absolutely itching to get back into the gym, can't wait to smash out another workout!

Post-Nap Update:
Just woke up from that second block of sleep. Ended up sleeping for 3 hours instead of 2, and the body definitely felt like it needed that extra rest. Just eating my fruits for the day and getting ready to head out and smash this final 4/4 shift!


Current Protocol & Stack

The Peptides:
+HGH (2 IU)
+Retatrutide (4mg)
+GHK-Cu (2mg)
+Tesofensine

Note: BPC-157/TB-500 course is complete. Cycling off for a planned rest period.

The Essentials:
Multi+, Vitamin C, Probiotics, Fish Oil, Collagen, Psyllium Husk, Magnesium, and Creatine.


Hydration & Momentum

Keeping the water and electrolytes high to get through these long shift blocks. Everything is moving in the right direction."


Closing Thoughts

Balancing the roster with family commitments and birthdays means the schedule gets chaotic, but the discipline stays exactly the same. Even with stinging eyes and deep fatigue hitting hard, the mind stays focused, the joints are feeling good, and the plan is being executed. One more night shift left to lock away, and then it's finally time to get back to the weights.

Sister, this is a great update. Nice pictures. The food looks incredible. You whip up some nice stuff. @MrsOhdamnsBOSS

 

[2Thick]

Check-In Update: Shift Report & Protocol Execution

Proudly sponsored by

@War Born Peptides


The Status Report

The Scale: 108.45 kg (Gym scale weight NEW LOW!)

Total Journey Milestone: Over 91.5kg melted off away from the 200kg+ starting point!

Current Status: Night 4 of 4 (Final Stretch)

Shift Report: Roster Protocol & Physical Check-In
The last few days have been a massive test of resilience, balancing a demanding night shift rotation with real-life schedules. Here is the breakdown of how the body and mind have held up under the pump:


Shift 2/4 (Friday Night into Saturday Morning):

The Sleep Deficit:
Headed into this shift on only 6 hours of sleep instead of my usual 8. Definitely landed squarely in the "it's not going to be fun, but I'll get it done"zone.

0300 Hours:
Just wrapped up rounds that felt absolutely never-ending. The knees were pretty sore, and my left foot was giving me some random grief haha. Physically feeling the volume of the shift, but mentally? Brain felt great, definitely firing on all cylinders.

0400 Hours:
Mentally wired and running completely smooth. Zero brain fog.

0620 Hours:
A little over half an hour left on the clock. The brain started meeting with the knees and body, definitely tired, but just the normal, expected exhaustion after a hard night's graft. Pushed through.


The Saturday Intermission & Schedule Chaos:

The Recovery:
Managed about 6 hours of broken sleep, waking up at 1400.

Protocol Execution:
As soon as my eyes opened, it was straight into execution mode, sorted my food and protocol pins. Appetite wasn't 100%, so I did my best to eat what I could manage and saved the rest to finish later, then relaxed for a bit.

The Curveball:
Routine went a bit off the rails today. Had a family birthday party at 1700, which completely wiped out my usual "second sleep" window. No pre-shift nap today!


Shift 3/4 (Saturday Night into Sunday Morning):

0430 Hours:
Damn, I was feeling it. Interestingly, my knees were completely fine and the brain was still sharp, but my eyes were absolutely stinging, the ultimate telltale sign of deep fatigue.

The 0400 Wall:
Hit that classic, bittersweet milestone. On one hand, the finish line for night 3/4 is in sight. On the other hand, it's the exact window where the brain starts fighting you for sleep.

The Stimulant Dilemma:
Because I don't drink coffee, even a standard cuppa tea is out of the question this late in the shift. No point pouring fuel on the fire and amplifying the shitty symptoms when I need to sleep in a few hours anyway.

Sunday Intermission & Catching Up:

1630 Hours:
About to head to bed to get an extra 2 hours of sleep. This makes today the first day during this entire work block that I've managed to get more than 6 hours of total sleep before a shift.

Sunday Physical Check-In:
Feeling a little run down, but still pretty good overall. Zero pain or issues with my knees or shoulder. Honestly, I am just absolutely itching to get back into the gym, can't wait to smash out another workout!

Post-Nap Update:
Just woke up from that second block of sleep. Ended up sleeping for 3 hours instead of 2, and the body definitely felt like it needed that extra rest. Just eating my fruits for the day and getting ready to head out and smash this final 4/4 shift!


Current Protocol & Stack

The Peptides:
+HGH (2 IU)
+Retatrutide (4mg)
+GHK-Cu (2mg)
+Tesofensine

Note: BPC-157/TB-500 course is complete. Cycling off for a planned rest period.

The Essentials:
Multi+, Vitamin C, Probiotics, Fish Oil, Collagen, Psyllium Husk, Magnesium, and Creatine.


Hydration & Momentum

Keeping the water and electrolytes high to get through these long shift blocks. Everything is moving in the right direction."


Closing Thoughts

Balancing the roster with family commitments and birthdays means the schedule gets chaotic, but the discipline stays exactly the same. Even with stinging eyes and deep fatigue hitting hard, the mind stays focused, the joints are feeling good, and the plan is being executed. One more night shift left to lock away, and then it's finally time to get back to the weights.

Second bulk of sleep sounds really nice. Those naps are really powerful. @MrsOhdamnsBOSS I've read that even a two-hour nap can really go a long way to helping you recover faster.

 

[stevesmi]

Thank you, Steve! I really appreciate the encouragement and support.
Finding that perfect sweet spot between a hectic roster, keeping family life humming along, and hitting the gym with intent is definitely an art form.
It takes a village , and a lot of prep.. but having @Ohdamn by my side as my rock and training partner makes balancing it all so much easier.

Hearing that the closing thoughts resonated with you means a lot!

you are doing great and inspiring many!

 

[Ulter]

Check-In Update: Shift Report & Protocol Execution

Proudly sponsored by

@War Born Peptides


The Status Report

The Scale: 108.45 kg (Gym scale weight NEW LOW!)

Total Journey Milestone: Over 91.5kg melted off away from the 200kg+ starting point!

Current Status: Night 4 of 4 (Final Stretch)

Shift Report: Roster Protocol & Physical Check-In
The last few days have been a massive test of resilience, balancing a demanding night shift rotation with real-life schedules. Here is the breakdown of how the body and mind have held up under the pump:


Shift 2/4 (Friday Night into Saturday Morning):

The Sleep Deficit:
Headed into this shift on only 6 hours of sleep instead of my usual 8. Definitely landed squarely in the "it's not going to be fun, but I'll get it done"zone.

0300 Hours:
Just wrapped up rounds that felt absolutely never-ending. The knees were pretty sore, and my left foot was giving me some random grief haha. Physically feeling the volume of the shift, but mentally? Brain felt great, definitely firing on all cylinders.

0400 Hours:
Mentally wired and running completely smooth. Zero brain fog.

0620 Hours:
A little over half an hour left on the clock. The brain started meeting with the knees and body, definitely tired, but just the normal, expected exhaustion after a hard night's graft. Pushed through.


The Saturday Intermission & Schedule Chaos:

The Recovery:
Managed about 6 hours of broken sleep, waking up at 1400.

Protocol Execution:
As soon as my eyes opened, it was straight into execution mode, sorted my food and protocol pins. Appetite wasn't 100%, so I did my best to eat what I could manage and saved the rest to finish later, then relaxed for a bit.

The Curveball:
Routine went a bit off the rails today. Had a family birthday party at 1700, which completely wiped out my usual "second sleep" window. No pre-shift nap today!


Shift 3/4 (Saturday Night into Sunday Morning):

0430 Hours:
Damn, I was feeling it. Interestingly, my knees were completely fine and the brain was still sharp, but my eyes were absolutely stinging, the ultimate telltale sign of deep fatigue.

The 0400 Wall:
Hit that classic, bittersweet milestone. On one hand, the finish line for night 3/4 is in sight. On the other hand, it's the exact window where the brain starts fighting you for sleep.

The Stimulant Dilemma:
Because I don't drink coffee, even a standard cuppa tea is out of the question this late in the shift. No point pouring fuel on the fire and amplifying the shitty symptoms when I need to sleep in a few hours anyway.

Sunday Intermission & Catching Up:

1630 Hours:
About to head to bed to get an extra 2 hours of sleep. This makes today the first day during this entire work block that I've managed to get more than 6 hours of total sleep before a shift.

Sunday Physical Check-In:
Feeling a little run down, but still pretty good overall. Zero pain or issues with my knees or shoulder. Honestly, I am just absolutely itching to get back into the gym, can't wait to smash out another workout!

Post-Nap Update:
Just woke up from that second block of sleep. Ended up sleeping for 3 hours instead of 2, and the body definitely felt like it needed that extra rest. Just eating my fruits for the day and getting ready to head out and smash this final 4/4 shift!


Current Protocol & Stack

The Peptides:
+HGH (2 IU)
+Retatrutide (4mg)
+GHK-Cu (2mg)
+Tesofensine

Note: BPC-157/TB-500 course is complete. Cycling off for a planned rest period.

The Essentials:
Multi+, Vitamin C, Probiotics, Fish Oil, Collagen, Psyllium Husk, Magnesium, and Creatine.


Hydration & Momentum

Keeping the water and electrolytes high to get through these long shift blocks. Everything is moving in the right direction."


Closing Thoughts

Balancing the roster with family commitments and birthdays means the schedule gets chaotic, but the discipline stays exactly the same. Even with stinging eyes and deep fatigue hitting hard, the mind stays focused, the joints are feeling good, and the plan is being executed. One more night shift left to lock away, and then it's finally time to get back to the weights.

@MrsOhdamnsBOSS terrific work. I like how you include the hydration, especially as we get into the summer here in North America. It's very important for people to properly hydrate. You can get heat exhaustion very easily working out in the sun.