Approved Log Wedding Prep Transformation Cycle Log

[LevButlerov]

Would really like to adapt training around more growth over power for my chest and arms, heavy ass weight seems to grow my legs and back but not so much chest and arms, so definitely something to play with for my training blocks moving forward!!

power is something you can do hard if you feel it

 

[LevButlerov]

Weekly Check In - Sponsored by @Southern Cross Labs @Southern cross labs rep – Week #12 (total) Week #8 (Growth)
(14/02/2026 – 16/05/2026)
Body Measurements (all measurements are fasted and relaxed)

• Weight: 90.4kgs/95kgs +0.3kg (from last week)
• Waist: 86.5cm/82cm +0.5cm (from last week)
• Chest: 108.5cm/112cm 0cm (from last week)
• Right Bicep: 38cm/40.5cm +0.5cm (from last week)
• Left Bicep: 38.5cm/41cm +1cm (from last week)
• Right Thigh: 61cm/63cm +0.5cm (from last week)
• Left Thigh: 62.5/63.5cm 0cm (from last week)

Weekly Steps
Goal – 10,000 steps

• Saturday – 6,813
• Sunday – 10,380
• Monday – 11,092
• Tuesday – 11,673
• Wednesday – 7,661
• Thursday – 14,308
• Friday – 6,722

Nutrition

• Protein: 238g
• Carbs: 555g
• Fats: 59g
• Total Calories: 3805
• Water Intake: 4L

Supplements/PEDS

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

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

Feedback:
BP - 124/67
HR - 72
BGL - 5.4mmol/l

Training has felt amazing this week, the struggle has been real towards the end of each set but the EQ is doing its job and I feel refreshed enough to keep pushing through the entire session which is something I hadn’t felt before on previous cycles! I’m loving it!

Really really good movements with measurements, muscles keep growing and the waist is staying nice and tight which I’m going to be thankful for when it comes back to the deficit stage!

Big shout out to all the boys in SCL that keep me motivated to keep pushing through and help me achieve everything I want, with a few laughs thrown in there too! Fuckin love you boys! We have a great little team here!

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

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

nice update pep stack is a win!

 

[Kouta]

Great update brother. Growth across the board physically and your lifts have been increasing in weight regularly.
Absolutely a joy to be part of the most active logging team in all of Evo. Killing it legend.

Thanks my man, as always appreciate your overwhelming support slowly ticking those boxes and keep progressing!

 

[Kouta]

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

Nearly at the half way mark of this growth phase, starting week 9 tomorrow! Upped the carbs again, intra workout and post workout meal copping it. Majority of carb increases will be around the training window now.

BGL has been strong no matter how many carbs i'm throwing in which is crazy! Handling the food really well, which may delay the use of insulin for the time being as i'll be introducing it when it's needed and not playing catch up.

Tomorrow will be the start of the new block of training;
Workout A - Chest and Back
Workout B - Shoulders and Arms
Wednesday - Rest Day
Workout C - Legs
Workout D - Chest and Back
Workout E - Shoulders and Arms
Sunday - Rest Day
Workout F - Legs

This training block will wrap around to the new week each week which means instead of a 4 week training block, it'll be 5 weeks.

Breakfast
6:00am
126g cooked lean beef mince
50g cut green beans
30g peanut butter
80g weet-bix
10g psyllium husk
P 50g C 69g F 34g 788cals

Meal 2
9:00am
116g cooked chicken breast
225g cooked jasmine rice
50g mixed vegetables
500ml coconut water
2x Rice cakes
15g organic honey
P 43g C 116g F 8g 749cals

Meal 3
12:00pm
116g cooked chicken breast
200g cooked jasmine rice
50g mixed vegetables
500ml coconut water
2x Rice cakes
15g organic honey
P 43g C 116g F 8g 749cals

Pre workout Meal
3:00pm
155g rice flour
30g genetix lean whey protein
Medium banana
P 35g C 153g F 2g 784cals

Intra workout - Only on training days
4:00ish
50g genetix carb load
Electrolytes
C 47g 193cals

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

Meal 5/Dinner
Varies each night depending on what the future wife feelings like but I adjust the servings to fit my needs, will post photos if ya'll interested in my nightly meals!!
plus
2x rice cakes
15g honey
P 44g C 113g F 8g 721cals

Total - P 240g C 617g F 60g
Total Calories 4,096 +291 increase on last week

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

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

 

[Kopite67]

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

Nearly at the half way mark of this growth phase, starting week 9 tomorrow! Upped the carbs again, intra workout and post workout meal copping it. Majority of carb increases will be around the training window now.

BGL has been strong no matter how many carbs i'm throwing in which is crazy! Handling the food really well, which may delay the use of insulin for the time being as i'll be introducing it when it's needed and not playing catch up.

Tomorrow will be the start of the new block of training;
Workout A - Chest and Back
Workout B - Shoulders and Arms
Wednesday - Rest Day
Workout C - Legs
Workout D - Chest and Back
Workout E - Shoulders and Arms
Sunday - Rest Day
Workout F - Legs

This training block will wrap around to the new week each week which means instead of a 4 week training block, it'll be 5 weeks.

Breakfast
6:00am
126g cooked lean beef mince
50g cut green beans
30g peanut butter
80g weet-bix
10g psyllium husk
P 50g C 69g F 34g 788cals

Meal 2
9:00am
116g cooked chicken breast
225g cooked jasmine rice
50g mixed vegetables
500ml coconut water
2x Rice cakes
15g organic honey
P 43g C 116g F 8g 749cals

Meal 3
12:00pm
116g cooked chicken breast
200g cooked jasmine rice
50g mixed vegetables
500ml coconut water
2x Rice cakes
15g organic honey
P 43g C 116g F 8g 749cals

Pre workout Meal
3:00pm
155g rice flour
30g genetix lean whey protein
Medium banana
P 35g C 153g F 2g 784cals

Intra workout - Only on training days
4:00ish
50g genetix carb load
Electrolytes
C 47g 193cals

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

Meal 5/Dinner
Varies each night depending on what the future wife feelings like but I adjust the servings to fit my needs, will post photos if ya'll interested in my nightly meals!!
plus
2x rice cakes
15g honey
P 44g C 113g F 8g 721cals

Total - P 240g C 617g F 60g
Total Calories 4,096 +291 increase on last week

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

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

Awesome update brother. Really like the structure you have in the new training block. Diet as usual is on point

 

[theJimJim]

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

Nearly at the half way mark of this growth phase, starting week 9 tomorrow! Upped the carbs again, intra workout and post workout meal copping it. Majority of carb increases will be around the training window now.

BGL has been strong no matter how many carbs i'm throwing in which is crazy! Handling the food really well, which may delay the use of insulin for the time being as i'll be introducing it when it's needed and not playing catch up.

Tomorrow will be the start of the new block of training;
Workout A - Chest and Back
Workout B - Shoulders and Arms
Wednesday - Rest Day
Workout C - Legs
Workout D - Chest and Back
Workout E - Shoulders and Arms
Sunday - Rest Day
Workout F - Legs

This training block will wrap around to the new week each week which means instead of a 4 week training block, it'll be 5 weeks.

Breakfast
6:00am
126g cooked lean beef mince
50g cut green beans
30g peanut butter
80g weet-bix
10g psyllium husk
P 50g C 69g F 34g 788cals

Meal 2
9:00am
116g cooked chicken breast
225g cooked jasmine rice
50g mixed vegetables
500ml coconut water
2x Rice cakes
15g organic honey
P 43g C 116g F 8g 749cals

Meal 3
12:00pm
116g cooked chicken breast
200g cooked jasmine rice
50g mixed vegetables
500ml coconut water
2x Rice cakes
15g organic honey
P 43g C 116g F 8g 749cals

Pre workout Meal
3:00pm
155g rice flour
30g genetix lean whey protein
Medium banana
P 35g C 153g F 2g 784cals

Intra workout - Only on training days
4:00ish
50g genetix carb load
Electrolytes
C 47g 193cals

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

Meal 5/Dinner
Varies each night depending on what the future wife feelings like but I adjust the servings to fit my needs, will post photos if ya'll interested in my nightly meals!!
plus
2x rice cakes
15g honey
P 44g C 113g F 8g 721cals

Total - P 240g C 617g F 60g
Total Calories 4,096 +291 increase on last week

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

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

I have no idea why I read the Genetic lean whey protein as *Chicken lean whey protein*
I was thinking WTF gross

But man all that food sounds so good. I can't wait to be happy with my fat % to start increasing again.

Great update brother.

 

[Kouta]

Awesome update brother. Really like the structure you have in the new training block. Diet as usual is on point

The training will fall apart if that diet/meal plan isn’t on point every week! We’ve got goals to hit so need to be ticking those boxes every damn day!!

 

[Kouta]

I have no idea why I read the Genetic lean whey protein as *Chicken lean whey protein*
I was thinking WTF gross

But man all that food sounds so good. I can't wait to be happy with my fat % to start increasing again.

Great update brother.

Hahahaha you got that tired brain my man!

You look fuckin great my bro, I’m envious of your progress! Watching what you’re able to achieve pushes me more and more each day, glad to have someone like you to chat to and be able to stand by your side on this journey!

 

[LevButlerov]

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

Nearly at the half way mark of this growth phase, starting week 9 tomorrow! Upped the carbs again, intra workout and post workout meal copping it. Majority of carb increases will be around the training window now.

BGL has been strong no matter how many carbs i'm throwing in which is crazy! Handling the food really well, which may delay the use of insulin for the time being as i'll be introducing it when it's needed and not playing catch up.

Tomorrow will be the start of the new block of training;
Workout A - Chest and Back
Workout B - Shoulders and Arms
Wednesday - Rest Day
Workout C - Legs
Workout D - Chest and Back
Workout E - Shoulders and Arms
Sunday - Rest Day
Workout F - Legs

This training block will wrap around to the new week each week which means instead of a 4 week training block, it'll be 5 weeks.

Breakfast
6:00am
126g cooked lean beef mince
50g cut green beans
30g peanut butter
80g weet-bix
10g psyllium husk
P 50g C 69g F 34g 788cals

Meal 2
9:00am
116g cooked chicken breast
225g cooked jasmine rice
50g mixed vegetables
500ml coconut water
2x Rice cakes
15g organic honey
P 43g C 116g F 8g 749cals

Meal 3
12:00pm
116g cooked chicken breast
200g cooked jasmine rice
50g mixed vegetables
500ml coconut water
2x Rice cakes
15g organic honey
P 43g C 116g F 8g 749cals

Pre workout Meal
3:00pm
155g rice flour
30g genetix lean whey protein
Medium banana
P 35g C 153g F 2g 784cals

Intra workout - Only on training days
4:00ish
50g genetix carb load
Electrolytes
C 47g 193cals

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

Meal 5/Dinner
Varies each night depending on what the future wife feelings like but I adjust the servings to fit my needs, will post photos if ya'll interested in my nightly meals!!
plus
2x rice cakes
15g honey
P 44g C 113g F 8g 721cals

Total - P 240g C 617g F 60g
Total Calories 4,096 +291 increase on last week

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

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

nice pushed it hard but we need to see some dinner pics please

 

[Kouta]

nice pushed it hard but we need to see some dinner pics please

Missing my meal photos and cooking with kouta logs?

 

[bss]

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

Nearly at the half way mark of this growth phase, starting week 9 tomorrow! Upped the carbs again, intra workout and post workout meal copping it. Majority of carb increases will be around the training window now.

BGL has been strong no matter how many carbs i'm throwing in which is crazy! Handling the food really well, which may delay the use of insulin for the time being as i'll be introducing it when it's needed and not playing catch up.

Tomorrow will be the start of the new block of training;
Workout A - Chest and Back
Workout B - Shoulders and Arms
Wednesday - Rest Day
Workout C - Legs
Workout D - Chest and Back
Workout E - Shoulders and Arms
Sunday - Rest Day
Workout F - Legs

This training block will wrap around to the new week each week which means instead of a 4 week training block, it'll be 5 weeks.

Breakfast
6:00am
126g cooked lean beef mince
50g cut green beans
30g peanut butter
80g weet-bix
10g psyllium husk
P 50g C 69g F 34g 788cals

Meal 2
9:00am
116g cooked chicken breast
225g cooked jasmine rice
50g mixed vegetables
500ml coconut water
2x Rice cakes
15g organic honey
P 43g C 116g F 8g 749cals

Meal 3
12:00pm
116g cooked chicken breast
200g cooked jasmine rice
50g mixed vegetables
500ml coconut water
2x Rice cakes
15g organic honey
P 43g C 116g F 8g 749cals

Pre workout Meal
3:00pm
155g rice flour
30g genetix lean whey protein
Medium banana
P 35g C 153g F 2g 784cals

Intra workout - Only on training days
4:00ish
50g genetix carb load
Electrolytes
C 47g 193cals

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

Meal 5/Dinner
Varies each night depending on what the future wife feelings like but I adjust the servings to fit my needs, will post photos if ya'll interested in my nightly meals!!
plus
2x rice cakes
15g honey
P 44g C 113g F 8g 721cals

Total - P 240g C 617g F 60g
Total Calories 4,096 +291 increase on last week

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

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

Pushing the carb increases into the intra and post workout windows while the BGL still handles it is the kind of food first strategy that earns the right to delay insulin until the body actually needs it brother

 

[Kouta]

Pushing the carb increases into the intra and post workout windows while the BGL still handles it is the kind of food first strategy that earns the right to delay insulin until the body actually needs it brother

The body is handling everything a lot better than previous cycles which is crazy considering the load i'm running. I reckon it was around maybe 400g ish carbs last time before I had to introduce slin due to bgl readings climbing!

 

[Kouta]

Daily Update - 18/05/2026 brought to you by @Southern Cross Labs

Current Plan
Phase - Growth (Week 9)
Goal Steps - 10k
Calories - 4096 (P 240g C 617g F 60g)*
BP - 127/67
HR - 71
BGL - 5.2mmol/l

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

Day 1 of the new program and again I had to stop myself a lot from trying to push harder weight and make sure I'm only hitting 70% of max effort! haha Did go lighter on the bent over rows as I could still feel some slight soreness, nothing bad and it could all be in my head but we'll track it over my program.

First day of 4000cals and it's the first time since using reta I've actually felt full after my meals, let's see how long this lasts!

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

Exercise	Sets and Reps	Actual
Incline Dumbbell Bench Press	4 x 10,8,8,6	27.5kg x 10 30kg x 8 30kg x 8 35kg x 6
Lat Pulldown - Mag Grip (shoulder width)	4 x 10,8,8,6	59kg x 10 66kg x 8 72kg x 8 79kg x 6
Barbell Bench Press	4 x 10,8,8,6	60kg x 10 80kg x 8 80kg x 8 60kg x 6
T-Bar Row	4 x 10,8,8,6	20kg x 10 40kg x 8 40kg x 8 50kg x 6
Chest Fly Machine	4 x 10,8,8,6	59kg x 10 64kg x 8 68kg x 8 73kg x 8
Bent Over Barbell Row	4 x 10,8,8,6	60kg x 10 60kg x 8 60kg x 8 60kg x 6
Chest Press (Machine)	4 x 10,8,8,6	82kg x 10 86kg x 8 86kg x 8 91kg x 8

Time - 1h 16min
Total Volume - 14,747kgs
Sets - 33

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

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

 

[Kopite67]

Daily Update - 18/05/2026 brought to you by @Southern Cross Labs

Current Plan
Phase - Growth (Week 9)
Goal Steps - 10k
Calories - 4096 (P 240g C 617g F 60g)*
BP - 127/67
HR - 71
BGL - 5.2mmol/l

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

Day 1 of the new program and again I had to stop myself a lot from trying to push harder weight and make sure I'm only hitting 70% of max effort! haha Did go lighter on the bent over rows as I could still feel some slight soreness, nothing bad and it could all be in my head but we'll track it over my program.

First day of 4000cals and it's the first time since using reta I've actually felt full after my meals, let's see how long this lasts!

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

Exercise	Sets and Reps	Actual
Incline Dumbbell Bench Press	4 x 10,8,8,6	27.5kg x 10 30kg x 8 30kg x 8 35kg x 6
Lat Pulldown - Mag Grip (shoulder width)	4 x 10,8,8,6	59kg x 10 66kg x 8 72kg x 8 79kg x 6
Barbell Bench Press	4 x 10,8,8,6	60kg x 10 80kg x 8 80kg x 8 60kg x 6
T-Bar Row	4 x 10,8,8,6	20kg x 10 40kg x 8 40kg x 8 50kg x 6
Chest Fly Machine	4 x 10,8,8,6	59kg x 10 64kg x 8 68kg x 8 73kg x 8
Bent Over Barbell Row	4 x 10,8,8,6	60kg x 10 60kg x 8 60kg x 8 60kg x 6
Chest Press (Machine)	4 x 10,8,8,6	82kg x 10 86kg x 8 86kg x 8 91kg x 8

Time - 1h 16min
Total Volume - 14,747kgs
Sets - 33

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

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

Great session brother

 

[theJimJim]

Daily Update - 18/05/2026 brought to you by @Southern Cross Labs

Current Plan
Phase - Growth (Week 9)
Goal Steps - 10k
Calories - 4096 (P 240g C 617g F 60g)*
BP - 127/67
HR - 71
BGL - 5.2mmol/l

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

Day 1 of the new program and again I had to stop myself a lot from trying to push harder weight and make sure I'm only hitting 70% of max effort! haha Did go lighter on the bent over rows as I could still feel some slight soreness, nothing bad and it could all be in my head but we'll track it over my program.

First day of 4000cals and it's the first time since using reta I've actually felt full after my meals, let's see how long this lasts!

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

Exercise	Sets and Reps	Actual
Incline Dumbbell Bench Press	4 x 10,8,8,6	27.5kg x 10 30kg x 8 30kg x 8 35kg x 6
Lat Pulldown - Mag Grip (shoulder width)	4 x 10,8,8,6	59kg x 10 66kg x 8 72kg x 8 79kg x 6
Barbell Bench Press	4 x 10,8,8,6	60kg x 10 80kg x 8 80kg x 8 60kg x 6
T-Bar Row	4 x 10,8,8,6	20kg x 10 40kg x 8 40kg x 8 50kg x 6
Chest Fly Machine	4 x 10,8,8,6	59kg x 10 64kg x 8 68kg x 8 73kg x 8
Bent Over Barbell Row	4 x 10,8,8,6	60kg x 10 60kg x 8 60kg x 8 60kg x 6
Chest Press (Machine)	4 x 10,8,8,6	82kg x 10 86kg x 8 86kg x 8 91kg x 8

Time - 1h 16min
Total Volume - 14,747kgs
Sets - 33

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

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

How do you recover between sets in 90 seconds? Animal

 

[LevButlerov]

Missing my meal photos and cooking with kouta logs?

we need the cooking

 

[Kouta]

How do you recover between sets in 90 seconds? Animal

Honestly I think it’s a mixture between having mainly fast twitch, oxidative fibers and the EQ. Have always been able to recover quickly (clear lactic acid, replenish energy quickly) but I think the EQ as well as my diet set up is pushing it to new limits for me! I’m loving it and I feel like my strength and size is growing like a weed! Hahha

The misses keeps calling me a big boy atm haaha

 

[Kouta]

we need the cooking

Apologies Lev, big day and late night yesterday. But I promise I’ll get a couple up for you this week

 

[LevButlerov]

Apologies Lev, big day and late night yesterday. But I promise I’ll get a couple up for you this week

thank you

 

[bss]

Daily Update - 18/05/2026 brought to you by @Southern Cross Labs

Current Plan
Phase - Growth (Week 9)
Goal Steps - 10k
Calories - 4096 (P 240g C 617g F 60g)*
BP - 127/67
HR - 71
BGL - 5.2mmol/l

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

Day 1 of the new program and again I had to stop myself a lot from trying to push harder weight and make sure I'm only hitting 70% of max effort! haha Did go lighter on the bent over rows as I could still feel some slight soreness, nothing bad and it could all be in my head but we'll track it over my program.

First day of 4000cals and it's the first time since using reta I've actually felt full after my meals, let's see how long this lasts!

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

Exercise	Sets and Reps	Actual
Incline Dumbbell Bench Press	4 x 10,8,8,6	27.5kg x 10 30kg x 8 30kg x 8 35kg x 6
Lat Pulldown - Mag Grip (shoulder width)	4 x 10,8,8,6	59kg x 10 66kg x 8 72kg x 8 79kg x 6
Barbell Bench Press	4 x 10,8,8,6	60kg x 10 80kg x 8 80kg x 8 60kg x 6
T-Bar Row	4 x 10,8,8,6	20kg x 10 40kg x 8 40kg x 8 50kg x 6
Chest Fly Machine	4 x 10,8,8,6	59kg x 10 64kg x 8 68kg x 8 73kg x 8
Bent Over Barbell Row	4 x 10,8,8,6	60kg x 10 60kg x 8 60kg x 8 60kg x 6
Chest Press (Machine)	4 x 10,8,8,6	82kg x 10 86kg x 8 86kg x 8 91kg x 8

Time - 1h 16min
Total Volume - 14,747kgs
Sets - 33

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

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

Holding back on day one of a new program when the body wants to chase intensity is the kind of patience that pays off mid block when the real loads start landing brother

 

[Kouta]

Daily Update - 19/05/2026 brought to you by @Southern Cross Labs

Current Plan
Phase - Growth (Week 9)
Goal Steps - 10k
Calories - 4096 (P 240g C 617g F 60g)*
BP - 134/64
HR - 64
BGL - 5.4mmol/l

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

Nothing too exciting happening today, smashed a shoulders arms sesh, complete focus on control and contraction and less about weight being lifted. Mind is stuck on how the efff we're all gunna get our gh now with everything going on! Feel free to hit me up if you want me to run your hgh

And as requested, dinner tonight! Home made honey chicken and rice! Plus 2x rice cakes with 15g honey which isn’t pictured!

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

Exercise	Sets and Reps	Actual
Dumbbell Shoulder Press	3 x 10,8,6	30kg x 10 32.5kg x 8 32.5kg x 6
Dumbbell Lateral Raise	3 x 10,8,6	10kg x 10 10kg x 8 10kg x 6
Rear Delt Reverse Dumbbell Fly	3 x 10,8,6	12.5kg x 10 12.5kg x 8 12.5kg x 6
Barbell Bicep Curl	3 x 10,8,6	20kg x 10 25kg x 8 30kg x 6
Hammer Curls	3 x 10,8,6	15kg x 10 17.5kg x 8 20kg x 6
Tricep Pushdown (Straight Bar Attachment)	3 x 10,8,6	59kg x 10 66kg x 8 72kg x 6
Overhead Tricep Extension (Cable)	3 x 10,8,6	18kg x 10 25kg x 8 32kg x 6

Time - 1h 1m
Total Volume - 5,957kg
Sets - 29

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

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

 

[Ohdamn]

Daily Update - 19/05/2026 brought to you by @Southern Cross Labs

Current Plan
Phase - Growth (Week 9)
Goal Steps - 10k
Calories - 4096 (P 240g C 617g F 60g)*
BP - 134/64
HR - 64
BGL - 5.4mmol/l

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

Nothing too exciting happening today, smashed a shoulders arms sesh, complete focus on control and contraction and less about weight being lifted. Mind is stuck on how the efff we're all gunna get our gh now with everything going on! Feel free to hit me up if you want me to run your hgh

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

Exercise	Sets and Reps	Actual
Dumbbell Shoulder Press	3 x 10,8,6	30kg x 10 32.5kg x 8 32.5kg x 6
Dumbbell Lateral Raise	3 x 10,8,6	10kg x 10 10kg x 8 10kg x 6
Rear Delt Reverse Dumbbell Fly	3 x 10,8,6	12.5kg x 10 12.5kg x 8 12.5kg x 6
Barbell Bicep Curl	3 x 10,8,6	20kg x 10 25kg x 8 30kg x 6
Hammer Curls	3 x 10,8,6	15kg x 10 17.5kg x 8 20kg x 6
Tricep Pushdown (Straight Bar Attachment)	3 x 10,8,6	59kg x 10 66kg x 8 72kg x 6
Overhead Tricep Extension (Cable)	3 x 10,8,6	18kg x 10 25kg x 8 32kg x 6

Time - 1h 1m
Total Volume - 5,957kg
Sets - 29

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

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

Control and contraction focus now, massive growth payoff later brother

 

[Kopite67]

Daily Update - 19/05/2026 brought to you by @Southern Cross Labs

Current Plan
Phase - Growth (Week 9)
Goal Steps - 10k
Calories - 4096 (P 240g C 617g F 60g)*
BP - 134/64
HR - 64
BGL - 5.4mmol/l

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

Nothing too exciting happening today, smashed a shoulders arms sesh, complete focus on control and contraction and less about weight being lifted. Mind is stuck on how the efff we're all gunna get our gh now with everything going on! Feel free to hit me up if you want me to run your hgh

And as requested, dinner tonight! Home made honey chicken and rice! Plus 2x rice cakes with 15g honey which isn’t pictured!

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

Exercise	Sets and Reps	Actual
Dumbbell Shoulder Press	3 x 10,8,6	30kg x 10 32.5kg x 8 32.5kg x 6
Dumbbell Lateral Raise	3 x 10,8,6	10kg x 10 10kg x 8 10kg x 6
Rear Delt Reverse Dumbbell Fly	3 x 10,8,6	12.5kg x 10 12.5kg x 8 12.5kg x 6
Barbell Bicep Curl	3 x 10,8,6	20kg x 10 25kg x 8 30kg x 6
Hammer Curls	3 x 10,8,6	15kg x 10 17.5kg x 8 20kg x 6
Tricep Pushdown (Straight Bar Attachment)	3 x 10,8,6	59kg x 10 66kg x 8 72kg x 6
Overhead Tricep Extension (Cable)	3 x 10,8,6	18kg x 10 25kg x 8 32kg x 6

Time - 1h 1m
Total Volume - 5,957kg
Sets - 29

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

@Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Kopite67 @aquadux @Rudeus @bssView attachment 233463

Nice shoulder sesh, better food porn

 

[LevButlerov]

Daily Update - 19/05/2026 brought to you by @Southern Cross Labs

Current Plan
Phase - Growth (Week 9)
Goal Steps - 10k
Calories - 4096 (P 240g C 617g F 60g)*
BP - 134/64
HR - 64
BGL - 5.4mmol/l

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

Nothing too exciting happening today, smashed a shoulders arms sesh, complete focus on control and contraction and less about weight being lifted. Mind is stuck on how the efff we're all gunna get our gh now with everything going on! Feel free to hit me up if you want me to run your hgh

And as requested, dinner tonight! Home made honey chicken and rice! Plus 2x rice cakes with 15g honey which isn’t pictured!

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

Exercise	Sets and Reps	Actual
Dumbbell Shoulder Press	3 x 10,8,6	30kg x 10 32.5kg x 8 32.5kg x 6
Dumbbell Lateral Raise	3 x 10,8,6	10kg x 10 10kg x 8 10kg x 6
Rear Delt Reverse Dumbbell Fly	3 x 10,8,6	12.5kg x 10 12.5kg x 8 12.5kg x 6
Barbell Bicep Curl	3 x 10,8,6	20kg x 10 25kg x 8 30kg x 6
Hammer Curls	3 x 10,8,6	15kg x 10 17.5kg x 8 20kg x 6
Tricep Pushdown (Straight Bar Attachment)	3 x 10,8,6	59kg x 10 66kg x 8 72kg x 6
Overhead Tricep Extension (Cable)	3 x 10,8,6	18kg x 10 25kg x 8 32kg x 6

Time - 1h 1m
Total Volume - 5,957kg
Sets - 29

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

@Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Kopite67 @aquadux @Rudeus @bssView attachment 233463

nice meal good shoulder day

 

[jenkemj]

Daily Update - 19/05/2026 brought to you by @Southern Cross Labs

Current Plan
Phase - Growth (Week 9)
Goal Steps - 10k
Calories - 4096 (P 240g C 617g F 60g)*
BP - 134/64
HR - 64
BGL - 5.4mmol/l

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

Nothing too exciting happening today, smashed a shoulders arms sesh, complete focus on control and contraction and less about weight being lifted. Mind is stuck on how the efff we're all gunna get our gh now with everything going on! Feel free to hit me up if you want me to run your hgh

And as requested, dinner tonight! Home made honey chicken and rice! Plus 2x rice cakes with 15g honey which isn’t pictured!

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

Exercise	Sets and Reps	Actual
Dumbbell Shoulder Press	3 x 10,8,6	30kg x 10 32.5kg x 8 32.5kg x 6
Dumbbell Lateral Raise	3 x 10,8,6	10kg x 10 10kg x 8 10kg x 6
Rear Delt Reverse Dumbbell Fly	3 x 10,8,6	12.5kg x 10 12.5kg x 8 12.5kg x 6
Barbell Bicep Curl	3 x 10,8,6	20kg x 10 25kg x 8 30kg x 6
Hammer Curls	3 x 10,8,6	15kg x 10 17.5kg x 8 20kg x 6
Tricep Pushdown (Straight Bar Attachment)	3 x 10,8,6	59kg x 10 66kg x 8 72kg x 6
Overhead Tricep Extension (Cable)	3 x 10,8,6	18kg x 10 25kg x 8 32kg x 6

Time - 1h 1m
Total Volume - 5,957kg
Sets - 29

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

@Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Kopite67 @aquadux @Rudeus @bssView attachment 233463

Nothing exciting today but then you
Smash the shoulders the most important muscles (on par with triceps and biceps) ? Get it boi!

Awesome workout mate,
Love the food pic, well done it looks the goods for sure!

 

[Kouta]

nice meal good shoulder day

Think I need to do a food photo update of what I’m actually eating each day for each meal too!

 

[Kouta]

Nothing exciting today but then you
Smash the shoulders the most important muscles (on par with triceps and biceps) ? Get it boi!

Awesome workout mate,
Love the food pic, well done it looks the goods for sure!

I’m focusing on growing my glutes since I’ll never catch your upper body gainzzzz

 

[bss]

Daily Update - 19/05/2026 brought to you by @Southern Cross Labs

Current Plan
Phase - Growth (Week 9)
Goal Steps - 10k
Calories - 4096 (P 240g C 617g F 60g)*
BP - 134/64
HR - 64
BGL - 5.4mmol/l

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

Nothing too exciting happening today, smashed a shoulders arms sesh, complete focus on control and contraction and less about weight being lifted. Mind is stuck on how the efff we're all gunna get our gh now with everything going on! Feel free to hit me up if you want me to run your hgh

And as requested, dinner tonight! Home made honey chicken and rice! Plus 2x rice cakes with 15g honey which isn’t pictured!

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

Exercise	Sets and Reps	Actual
Dumbbell Shoulder Press	3 x 10,8,6	30kg x 10 32.5kg x 8 32.5kg x 6
Dumbbell Lateral Raise	3 x 10,8,6	10kg x 10 10kg x 8 10kg x 6
Rear Delt Reverse Dumbbell Fly	3 x 10,8,6	12.5kg x 10 12.5kg x 8 12.5kg x 6
Barbell Bicep Curl	3 x 10,8,6	20kg x 10 25kg x 8 30kg x 6
Hammer Curls	3 x 10,8,6	15kg x 10 17.5kg x 8 20kg x 6
Tricep Pushdown (Straight Bar Attachment)	3 x 10,8,6	59kg x 10 66kg x 8 72kg x 6
Overhead Tricep Extension (Cable)	3 x 10,8,6	18kg x 10 25kg x 8 32kg x 6

Time - 1h 1m
Total Volume - 5,957kg
Sets - 29

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

@Pound2749 @jenkemj @KaneD @Made_Man @Ohdamn @San Andreas @TheBigT28 @theJimJim @Kopite67 @aquadux @Rudeus @bssView attachment 233463

Running complete focus on control through a shoulders and arms session nine weeks deep into growth is the technique discipline that pays the muscle back hardest when the calories are sitting this high brother

 

[LevButlerov]

Think I need to do a food photo update of what I’m actually eating each day for each meal too!

if you can

 

[Kouta]

Weekly Check In - Sponsored by @Southern Cross Labs – Week #13 (total) Week #9 (Growth)
(14/02/2026 – 23/05/2026)
Body Measurements (all measurements are fasted and relaxed)

• Weight: 90.4kgs/95.5kgs +0.5kg (from last week)
• Waist: 86.5cm/82cm 0cm (from last week)
• Chest: 108.5cm/112.5cm +0.5cm (from last week)
• Right Bicep: 38cm/40.5cm 0cm (from last week)
• Left Bicep: 38.5cm/41cm 0cm (from last week)
• Right Thigh: 61cm/63cm 0cm (from last week)
• Left Thigh: 62.5/64cm +0.5cm (from last week)

Weekly Steps
Goal – 10,000 steps

• Saturday – 4,601
• Sunday – 8,903
• Monday – 9,749
• Tuesday – 10,630
• Wednesday – 11,668
• Thursday – 7,980
• Friday – 9,289

Nutrition

• Protein: 240g
• Carbs: 617g
• Fats: 60g
• Total Calories: 4096
• Water Intake: 4L

Supplements/PEDS

• Southern Cross Labs - Test e: 750mg/week (Monday, Wednesday and Friday)
• Southern Cross Labs - EQ: 600mg/week (Monday, Wednesday and Firday)
• Southern Cross Labs - NPP: 300mg/week (Monday, Wednesday and Friday)
• Sourced elsewhere - GHK-Cu 4mg/daily
• Sourced elsewhere - Hgh 5iu Nightly (Before bed)

Training
Program: chest and back, shoulders/arms, Rest, Legs, chest and back, shoulders/arms, Rest, Legs
Work outs posted during the week, progressing through RPE 7-10

Feedback:

Everything has felt very up and down this week, mainly spent the week in training and meetings throughout the day so steps went to shit! And another week of struggling to get on here for my daily updates but as you can see from my slight progress in measurements I’ve still been smacking those weights!

Considering another possible carb jump to keep pushing and pushing through, now we’re at the very half way mark of this growth phase!

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

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

 

[Southern Cross Labs]

Full carb monster , hows strength going in the gym

 

[LevButlerov]

Weekly Check In - Sponsored by @Southern Cross Labs – Week #13 (total) Week #9 (Growth)
(14/02/2026 – 23/05/2026)
Body Measurements (all measurements are fasted and relaxed)

• Weight: 90.4kgs/95.5kgs +0.5kg (from last week)
• Waist: 86.5cm/82cm 0cm (from last week)
• Chest: 108.5cm/112.5cm +0.5cm (from last week)
• Right Bicep: 38cm/40.5cm 0cm (from last week)
• Left Bicep: 38.5cm/41cm 0cm (from last week)
• Right Thigh: 61cm/63cm 0cm (from last week)
• Left Thigh: 62.5/64cm +0.5cm (from last week)

Weekly Steps
Goal – 10,000 steps

• Saturday – 4,601
• Sunday – 8,903
• Monday – 9,749
• Tuesday – 10,630
• Wednesday – 11,668
• Thursday – 7,980
• Friday – 9,289

Nutrition

• Protein: 240g
• Carbs: 617g
• Fats: 60g
• Total Calories: 4096
• Water Intake: 4L

Supplements/PEDS

• Southern Cross Labs - Test e: 750mg/week (Monday, Wednesday and Friday)
• Southern Cross Labs - EQ: 600mg/week (Monday, Wednesday and Firday)
• Southern Cross Labs - NPP: 300mg/week (Monday, Wednesday and Friday)
• Sourced elsewhere - GHK-Cu 4mg/daily
• Sourced elsewhere - Hgh 5iu Nightly (Before bed)

Training
Program: chest and back, shoulders/arms, Rest, Legs, chest and back, shoulders/arms, Rest, Legs
Work outs posted during the week, progressing through RPE 7-10

Feedback:

Everything has felt very up and down this week, mainly spent the week in training and meetings throughout the day so steps went to shit! And another week of struggling to get on here for my daily updates but as you can see from my slight progress in measurements I’ve still been smacking those weights!

Considering another possible carb jump to keep pushing and pushing through, now we’re at the very half way mark of this growth phase!

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

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

good macros and lots of steps

 

[Ohdamn]

Weekly Check In - Sponsored by @Southern Cross Labs – Week #13 (total) Week #9 (Growth)
(14/02/2026 – 23/05/2026)
Body Measurements (all measurements are fasted and relaxed)

• Weight: 90.4kgs/95.5kgs +0.5kg (from last week)
• Waist: 86.5cm/82cm 0cm (from last week)
• Chest: 108.5cm/112.5cm +0.5cm (from last week)
• Right Bicep: 38cm/40.5cm 0cm (from last week)
• Left Bicep: 38.5cm/41cm 0cm (from last week)
• Right Thigh: 61cm/63cm 0cm (from last week)
• Left Thigh: 62.5/64cm +0.5cm (from last week)

Weekly Steps
Goal – 10,000 steps

• Saturday – 4,601
• Sunday – 8,903
• Monday – 9,749
• Tuesday – 10,630
• Wednesday – 11,668
• Thursday – 7,980
• Friday – 9,289

Nutrition

• Protein: 240g
• Carbs: 617g
• Fats: 60g
• Total Calories: 4096
• Water Intake: 4L

Supplements/PEDS

• Southern Cross Labs - Test e: 750mg/week (Monday, Wednesday and Friday)
• Southern Cross Labs - EQ: 600mg/week (Monday, Wednesday and Firday)
• Southern Cross Labs - NPP: 300mg/week (Monday, Wednesday and Friday)
• Sourced elsewhere - GHK-Cu 4mg/daily
• Sourced elsewhere - Hgh 5iu Nightly (Before bed)

Training
Program: chest and back, shoulders/arms, Rest, Legs, chest and back, shoulders/arms, Rest, Legs
Work outs posted during the week, progressing through RPE 7-10

Feedback:

Everything has felt very up and down this week, mainly spent the week in training and meetings throughout the day so steps went to shit! And another week of struggling to get on here for my daily updates but as you can see from my slight progress in measurements I’ve still been smacking those weights!

Considering another possible carb jump to keep pushing and pushing through, now we’re at the very half way mark of this growth phase!

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

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

Solid growth brother, measurements climbing while still pushing brutal training intensity

 

[Kopite67]

Weekly Check In - Sponsored by @Southern Cross Labs – Week #13 (total) Week #9 (Growth)
(14/02/2026 – 23/05/2026)
Body Measurements (all measurements are fasted and relaxed)

• Weight: 90.4kgs/95.5kgs +0.5kg (from last week)
• Waist: 86.5cm/82cm 0cm (from last week)
• Chest: 108.5cm/112.5cm +0.5cm (from last week)
• Right Bicep: 38cm/40.5cm 0cm (from last week)
• Left Bicep: 38.5cm/41cm 0cm (from last week)
• Right Thigh: 61cm/63cm 0cm (from last week)
• Left Thigh: 62.5/64cm +0.5cm (from last week)

Weekly Steps
Goal – 10,000 steps

• Saturday – 4,601
• Sunday – 8,903
• Monday – 9,749
• Tuesday – 10,630
• Wednesday – 11,668
• Thursday – 7,980
• Friday – 9,289

Nutrition

• Protein: 240g
• Carbs: 617g
• Fats: 60g
• Total Calories: 4096
• Water Intake: 4L

Supplements/PEDS

• Southern Cross Labs - Test e: 750mg/week (Monday, Wednesday and Friday)
• Southern Cross Labs - EQ: 600mg/week (Monday, Wednesday and Firday)
• Southern Cross Labs - NPP: 300mg/week (Monday, Wednesday and Friday)
• Sourced elsewhere - GHK-Cu 4mg/daily
• Sourced elsewhere - Hgh 5iu Nightly (Before bed)

Training
Program: chest and back, shoulders/arms, Rest, Legs, chest and back, shoulders/arms, Rest, Legs
Work outs posted during the week, progressing through RPE 7-10

Feedback:

Everything has felt very up and down this week, mainly spent the week in training and meetings throughout the day so steps went to shit! And another week of struggling to get on here for my daily updates but as you can see from my slight progress in measurements I’ve still been smacking those weights!

Considering another possible carb jump to keep pushing and pushing through, now we’re at the very half way mark of this growth phase!

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

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

Going to have those up and down weeks brother. Hang tough you are killing this growth phase

 

[theJimJim]

Weight up and waist the same thats a good sign.

 

[Kouta]

Daily Update - 23/05/2026 brought to you by @Southern Cross Labs

Current Plan
Phase - Growth (Week 9)
Goal Steps - 10k
Calories - 4096 (P 240g C 617g F 60g)*

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 4mg/daily (before bed)
HGH 5iu/daily (before bed)

Little Saturday shoulders and arms workout, nice quiet gym. Shoulder is feeling great again so I got carried away with my shoulder presses haha Been a slug of a week but we've got through it and kept pushing! Good rest tomorrow before we smash a leg workout Monday to complete week 1 of this program!

I'll get up my new cals and some meal photos for the fans tomorrow!

Have a great weekend!

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

Exercise	Sets and Reps	Actual
Seated Shoulder Press (Smith Machine)	3 x 12,10,8	40kg x 12 50kg x 10 60kg x 8
Rear Delt Reverse Cable Fly	3 x 12,10,8	9kg x 12 14kg x 10 14kg x 8
Seated Dumbbell Bicep Curl	3 x 12,10,8	12.5kg x 12 12.5kg x 10 15kg x 8
Barbell Skullcrucher	3 x 12,10,8	30kg x 12 30kg x 10 35kg x 8
Reverse EZ Bar Curl	3 x 12,10,8	15kg x 12 15kg x 10 20kg x 8
Single Arm Tricep Cable Pushdown	3 x 12,10,8	18kg x 12 18kg x 10 25kg x 8
Preacher Curl	3 x 12	20kg x 12 40kg x 12 50kg x 9 DS/FS 40kg x 4
Tricep Rope Pulldown	3 x 12	27kg x 12 32kg x 12 36kg x 12

Time - 53min
Total Volume - 7,784kg
Sets - 32

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

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

 

[Kopite67]

Daily Update - 23/05/2026 brought to you by @Southern Cross Labs

Current Plan
Phase - Growth (Week 9)
Goal Steps - 10k
Calories - 4096 (P 240g C 617g F 60g)*

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 4mg/daily (before bed)
HGH 5iu/daily (before bed)

Little Saturday shoulders and arms workout, nice quiet gym. Shoulder is feeling great again so I got carried away with my shoulder presses haha Been a slug of a week but we've got through it and kept pushing! Good rest tomorrow before we smash a leg workout Monday to complete week 1 of this program!

I'll get up my new cals and some meal photos for the fans tomorrow!

Have a great weekend!

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

Exercise	Sets and Reps	Actual
Seated Shoulder Press (Smith Machine)	3 x 12,10,8	40kg x 12 50kg x 10 60kg x 8
Rear Delt Reverse Cable Fly	3 x 12,10,8	9kg x 12 14kg x 10 14kg x 8
Seated Dumbbell Bicep Curl	3 x 12,10,8	12.5kg x 12 12.5kg x 10 15kg x 8
Barbell Skullcrucher	3 x 12,10,8	30kg x 12 30kg x 10 35kg x 8
Reverse EZ Bar Curl	3 x 12,10,8	15kg x 12 15kg x 10 20kg x 8
Single Arm Tricep Cable Pushdown	3 x 12,10,8	18kg x 12 18kg x 10 25kg x 8
Preacher Curl	3 x 12	20kg x 12 40kg x 12 50kg x 9 DS/FS 40kg x 4
Tricep Rope Pulldown	3 x 12	27kg x 12 32kg x 12 36kg x 12

Time - 53min
Total Volume - 7,784kg
Sets - 32

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

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

Serious session brother. 32 sets is epic. Shower is all good if it handle that legend

 

[Southern Cross Labs]

I like how you calculated the total load.

Great volume for that time frame smashed it out.

 

[Kouta]

Serious session brother. 32 sets is epic. Shower is all good if it handle that legend

Moving into this second half it better be good, I wanna start pushing some serious weight and transform

 

[Kouta]

I like how you calculated the total load.

Great volume for that time frame smashed it out.

Might be the only way I can get higher numbers than our man @Ohdamn hahah I sure as fuck ain’t lifting more weight per rep than him! Hahha

 

[Ohdamn]

Daily Update - 23/05/2026 brought to you by @Southern Cross Labs

Current Plan
Phase - Growth (Week 9)
Goal Steps - 10k
Calories - 4096 (P 240g C 617g F 60g)*

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 4mg/daily (before bed)
HGH 5iu/daily (before bed)

Little Saturday shoulders and arms workout, nice quiet gym. Shoulder is feeling great again so I got carried away with my shoulder presses haha Been a slug of a week but we've got through it and kept pushing! Good rest tomorrow before we smash a leg workout Monday to complete week 1 of this program!

I'll get up my new cals and some meal photos for the fans tomorrow!

Have a great weekend!

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

Exercise	Sets and Reps	Actual
Seated Shoulder Press (Smith Machine)	3 x 12,10,8	40kg x 12 50kg x 10 60kg x 8
Rear Delt Reverse Cable Fly	3 x 12,10,8	9kg x 12 14kg x 10 14kg x 8
Seated Dumbbell Bicep Curl	3 x 12,10,8	12.5kg x 12 12.5kg x 10 15kg x 8
Barbell Skullcrucher	3 x 12,10,8	30kg x 12 30kg x 10 35kg x 8
Reverse EZ Bar Curl	3 x 12,10,8	15kg x 12 15kg x 10 20kg x 8
Single Arm Tricep Cable Pushdown	3 x 12,10,8	18kg x 12 18kg x 10 25kg x 8
Preacher Curl	3 x 12	20kg x 12 40kg x 12 50kg x 9 DS/FS 40kg x 4
Tricep Rope Pulldown	3 x 12	27kg x 12 32kg x 12 36kg x 12

Time - 53min
Total Volume - 7,784kg
Sets - 32

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

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

Quiet gym, massive workout, brutal leg session incoming
Huge volume for under an hour, efficient and brutal work brother!

 

[LevButlerov]

Daily Update - 23/05/2026 brought to you by @Southern Cross Labs

Current Plan
Phase - Growth (Week 9)
Goal Steps - 10k
Calories - 4096 (P 240g C 617g F 60g)*

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 4mg/daily (before bed)
HGH 5iu/daily (before bed)

Little Saturday shoulders and arms workout, nice quiet gym. Shoulder is feeling great again so I got carried away with my shoulder presses haha Been a slug of a week but we've got through it and kept pushing! Good rest tomorrow before we smash a leg workout Monday to complete week 1 of this program!

I'll get up my new cals and some meal photos for the fans tomorrow!

Have a great weekend!

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

Exercise	Sets and Reps	Actual
Seated Shoulder Press (Smith Machine)	3 x 12,10,8	40kg x 12 50kg x 10 60kg x 8
Rear Delt Reverse Cable Fly	3 x 12,10,8	9kg x 12 14kg x 10 14kg x 8
Seated Dumbbell Bicep Curl	3 x 12,10,8	12.5kg x 12 12.5kg x 10 15kg x 8
Barbell Skullcrucher	3 x 12,10,8	30kg x 12 30kg x 10 35kg x 8
Reverse EZ Bar Curl	3 x 12,10,8	15kg x 12 15kg x 10 20kg x 8
Single Arm Tricep Cable Pushdown	3 x 12,10,8	18kg x 12 18kg x 10 25kg x 8
Preacher Curl	3 x 12	20kg x 12 40kg x 12 50kg x 9 DS/FS 40kg x 4
Tricep Rope Pulldown	3 x 12	27kg x 12 32kg x 12 36kg x 12

Time - 53min
Total Volume - 7,784kg
Sets - 32

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

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

a lot of shoulder arm volume very impressive! pump it

 

[bss]

Weekly Check In - Sponsored by @Southern Cross Labs – Week #13 (total) Week #9 (Growth)
(14/02/2026 – 23/05/2026)
Body Measurements (all measurements are fasted and relaxed)

• Weight: 90.4kgs/95.5kgs +0.5kg (from last week)
• Waist: 86.5cm/82cm 0cm (from last week)
• Chest: 108.5cm/112.5cm +0.5cm (from last week)
• Right Bicep: 38cm/40.5cm 0cm (from last week)
• Left Bicep: 38.5cm/41cm 0cm (from last week)
• Right Thigh: 61cm/63cm 0cm (from last week)
• Left Thigh: 62.5/64cm +0.5cm (from last week)

Weekly Steps
Goal – 10,000 steps

• Saturday – 4,601
• Sunday – 8,903
• Monday – 9,749
• Tuesday – 10,630
• Wednesday – 11,668
• Thursday – 7,980
• Friday – 9,289

Nutrition

• Protein: 240g
• Carbs: 617g
• Fats: 60g
• Total Calories: 4096
• Water Intake: 4L

Supplements/PEDS

• Southern Cross Labs - Test e: 750mg/week (Monday, Wednesday and Friday)
• Southern Cross Labs - EQ: 600mg/week (Monday, Wednesday and Firday)
• Southern Cross Labs - NPP: 300mg/week (Monday, Wednesday and Friday)
• Sourced elsewhere - GHK-Cu 4mg/daily
• Sourced elsewhere - Hgh 5iu Nightly (Before bed)

Training
Program: chest and back, shoulders/arms, Rest, Legs, chest and back, shoulders/arms, Rest, Legs
Work outs posted during the week, progressing through RPE 7-10

Feedback:

Everything has felt very up and down this week, mainly spent the week in training and meetings throughout the day so steps went to shit! And another week of struggling to get on here for my daily updates but as you can see from my slight progress in measurements I’ve still been smacking those weights!

Considering another possible carb jump to keep pushing and pushing through, now we’re at the very half way mark of this growth phase!

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

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

Holding everything basically flat WoW while the shoulder rebuilds means the growth phase is still earning gains under the surface even when the tape stops giving the dopamine hit brother

 

[Kouta]

Holding everything basically flat WoW while the shoulder rebuilds means the growth phase is still earning gains under the surface even when the tape stops giving the dopamine hit brother

Not done adding in more food either

 

[Kouta]

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

Officially at the half way mark of this growth phase, yet it feels like we’re only just starting to get things rolling! One more leg session Monday to finish the first week of training then moving into RPE 8 on the Tuesday.

And as they say “you gotta eat big to get big” so I’m increasing the carbs again, I seem to be getting the food down fairly comfortably, in the past eating this much “cleanish” food would have me absolutely stuffed by the end of the day and feeling bloated, struggling to even get my required water in but I feel like I’m cruising through the meal plan even with whatever is being thrown at me in the personal life!

From what I can see on the calendar, it should be a relatively light week at work so a solid week of gym focus and jumping on being more active and logging my weekly progress.

Have attached some photos of each meal for the week (apart from dinners), they don’t look overly appetising during the day but fuck I aim for quick, easy and tasty when you’re constantly putting together meals each night!

Breakfast
6:00am
126g cooked lean beef mince
50g cut green beans
30g peanut butter
80g weet-bix
10g psyllium husk
P 50g C 69g F 34g 788cals

Meal 2
9:00am
116g cooked chicken breast
250g cooked jasmine rice
50g mixed vegetables
500ml coconut water
2x Rice cakes
15g organic honey
P 44g C 126g F 8g 780cals

Meal 3
12:00pm
116g cooked chicken breast
250g cooked jasmine rice
50g mixed vegetables
500ml coconut water
2x Rice cakes
15g organic honey
P 44g C 126g F 8g 780cals

Pre workout Meal
3:00pm
155g rice flour
30g genetix lean whey protein
Medium banana
P 35g C 153g F 2g 784cals

Intra workout - Only on training days
4:00ish
100g genetix carb load
Electrolytes
C 95g 385cals

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

Meal 5/Dinner
Varies each night depending on what the future wife feelings like but I adjust the servings to fit my needs, will post photos if ya'll interested in my nightly meals!!
plus
2x rice cakes
15g honey
P 45g C 120g F 8g 753cals

Total - P 244g C 689g F 60g
Total Calories 4,383 +287 increase on last week

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

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

 

[jenkemj]

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

Officially at the half way mark of this growth phase, yet it feels like we’re only just starting to get things rolling! One more leg session Monday to finish the first week of training then moving into RPE 8 on the Tuesday.

And as they say “you gotta eat big to get big” so I’m increasing the carbs again, I seem to be getting the food down fairly comfortably, in the past eating this much “cleanish” food would have me absolutely stuffed by the end of the day and feeling bloated, struggling to even get my required water in but I feel like I’m cruising through the meal plan even with whatever is being thrown at me in the personal life!

From what I can see on the calendar, it should be a relatively light week at work so a solid week of gym focus and jumping on being more active and logging my weekly progress.

Have attached some photos of each meal for the week (apart from dinners), they don’t look overly appetising during the day but fuck I aim for quick, easy and tasty when you’re constantly putting together meals each night!

Breakfast
6:00am
126g cooked lean beef mince
50g cut green beans
30g peanut butter
80g weet-bix
10g psyllium husk
P 50g C 69g F 34g 788cals
View attachment 236226

Meal 2
9:00am
116g cooked chicken breast
250g cooked jasmine rice
50g mixed vegetables
500ml coconut water
2x Rice cakes
15g organic honey
P 44g C 126g F 8g 780cals
View attachment 236227

Meal 3
12:00pm
116g cooked chicken breast
250g cooked jasmine rice
50g mixed vegetables
500ml coconut water
2x Rice cakes
15g organic honey
P 44g C 126g F 8g 780cals
View attachment 236229

Pre workout Meal
3:00pm
155g rice flour
30g genetix lean whey protein
Medium banana
P 35g C 153g F 2g 784cals
View attachment 236230

Intra workout - Only on training days
4:00ish
100g genetix carb load
Electrolytes
C 95g 385cals

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

Meal 5/Dinner
Varies each night depending on what the future wife feelings like but I adjust the servings to fit my needs, will post photos if ya'll interested in my nightly meals!!
plus
2x rice cakes
15g honey
P 45g C 120g F 8g 753cals

Total - P 244g C 689g F 60g
Total Calories 4,383 +287 increase on last week

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

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

Great meals bro! Making me hungry as.. missus is doing up a king shish for me tonight

 

[Kouta]

Great meals bro! Making me hungry as.. missus is doing up a king shish for me tonight

That makes me jealous! I’m popping over to the misses mums place for dinner, tell ya what there better be enough protein or I’ll get roid rage all over everyone! Haha

 

[Kopite67]

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

Officially at the half way mark of this growth phase, yet it feels like we’re only just starting to get things rolling! One more leg session Monday to finish the first week of training then moving into RPE 8 on the Tuesday.

And as they say “you gotta eat big to get big” so I’m increasing the carbs again, I seem to be getting the food down fairly comfortably, in the past eating this much “cleanish” food would have me absolutely stuffed by the end of the day and feeling bloated, struggling to even get my required water in but I feel like I’m cruising through the meal plan even with whatever is being thrown at me in the personal life!

From what I can see on the calendar, it should be a relatively light week at work so a solid week of gym focus and jumping on being more active and logging my weekly progress.

Have attached some photos of each meal for the week (apart from dinners), they don’t look overly appetising during the day but fuck I aim for quick, easy and tasty when you’re constantly putting together meals each night!

Breakfast
6:00am
126g cooked lean beef mince
50g cut green beans
30g peanut butter
80g weet-bix
10g psyllium husk
P 50g C 69g F 34g 788cals
View attachment 236226

Meal 2
9:00am
116g cooked chicken breast
250g cooked jasmine rice
50g mixed vegetables
500ml coconut water
2x Rice cakes
15g organic honey
P 44g C 126g F 8g 780cals
View attachment 236227

Meal 3
12:00pm
116g cooked chicken breast
250g cooked jasmine rice
50g mixed vegetables
500ml coconut water
2x Rice cakes
15g organic honey
P 44g C 126g F 8g 780cals
View attachment 236229

Pre workout Meal
3:00pm
155g rice flour
30g genetix lean whey protein
Medium banana
P 35g C 153g F 2g 784cals
View attachment 236230

Intra workout - Only on training days
4:00ish
100g genetix carb load
Electrolytes
C 95g 385cals

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

Meal 5/Dinner
Varies each night depending on what the future wife feelings like but I adjust the servings to fit my needs, will post photos if ya'll interested in my nightly meals!!
plus
2x rice cakes
15g honey
P 45g C 120g F 8g 753cals

Total - P 244g C 689g F 60g
Total Calories 4,383 +287 increase on last week

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

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

Fantastic breakdown of all the meals bro. Obviously I love the food porn
@LevButlerov would love the macros and carb intake. Obviously I feel its a little on the light side for protein
Awesome log write up brother

 

[Ohdamn]

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

Officially at the half way mark of this growth phase, yet it feels like we’re only just starting to get things rolling! One more leg session Monday to finish the first week of training then moving into RPE 8 on the Tuesday.

And as they say “you gotta eat big to get big” so I’m increasing the carbs again, I seem to be getting the food down fairly comfortably, in the past eating this much “cleanish” food would have me absolutely stuffed by the end of the day and feeling bloated, struggling to even get my required water in but I feel like I’m cruising through the meal plan even with whatever is being thrown at me in the personal life!

From what I can see on the calendar, it should be a relatively light week at work so a solid week of gym focus and jumping on being more active and logging my weekly progress.

Have attached some photos of each meal for the week (apart from dinners), they don’t look overly appetising during the day but fuck I aim for quick, easy and tasty when you’re constantly putting together meals each night!

Breakfast
6:00am
126g cooked lean beef mince
50g cut green beans
30g peanut butter
80g weet-bix
10g psyllium husk
P 50g C 69g F 34g 788cals
View attachment 236226

Meal 2
9:00am
116g cooked chicken breast
250g cooked jasmine rice
50g mixed vegetables
500ml coconut water
2x Rice cakes
15g organic honey
P 44g C 126g F 8g 780cals
View attachment 236227

Meal 3
12:00pm
116g cooked chicken breast
250g cooked jasmine rice
50g mixed vegetables
500ml coconut water
2x Rice cakes
15g organic honey
P 44g C 126g F 8g 780cals
View attachment 236229

Pre workout Meal
3:00pm
155g rice flour
30g genetix lean whey protein
Medium banana
P 35g C 153g F 2g 784cals
View attachment 236230

Intra workout - Only on training days
4:00ish
100g genetix carb load
Electrolytes
C 95g 385cals

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

Meal 5/Dinner
Varies each night depending on what the future wife feelings like but I adjust the servings to fit my needs, will post photos if ya'll interested in my nightly meals!!
plus
2x rice cakes
15g honey
P 45g C 120g F 8g 753cals

Total - P 244g C 689g F 60g
Total Calories 4,383 +287 increase on last week

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

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

Now that’s some growth fuel brother absolutely delicious meals

 

[Kouta]

Fantastic breakdown of all the meals bro. Obviously I love the food porn
@LevButlerov would love the macros and carb intake. Obviously I feel its a little on the light side for protein
Awesome log write up brother

I need to start taking more photos of everything like you do! Haha
Would be better if my fitness pal could actually break down the protein, carbs, fats etc from the actual said sources and not just add it all together, if that makes any sense?

 

[Kouta]

Now that’s some growth fuel brother absolutely delicious meals

Highest cals I’ve been on for a loooong time so hopefully we see some realll solid growth now

 

[LevButlerov]

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

Officially at the half way mark of this growth phase, yet it feels like we’re only just starting to get things rolling! One more leg session Monday to finish the first week of training then moving into RPE 8 on the Tuesday.

And as they say “you gotta eat big to get big” so I’m increasing the carbs again, I seem to be getting the food down fairly comfortably, in the past eating this much “cleanish” food would have me absolutely stuffed by the end of the day and feeling bloated, struggling to even get my required water in but I feel like I’m cruising through the meal plan even with whatever is being thrown at me in the personal life!

From what I can see on the calendar, it should be a relatively light week at work so a solid week of gym focus and jumping on being more active and logging my weekly progress.

Have attached some photos of each meal for the week (apart from dinners), they don’t look overly appetising during the day but fuck I aim for quick, easy and tasty when you’re constantly putting together meals each night!

Breakfast
6:00am
126g cooked lean beef mince
50g cut green beans
30g peanut butter
80g weet-bix
10g psyllium husk
P 50g C 69g F 34g 788cals
View attachment 236226

Meal 2
9:00am
116g cooked chicken breast
250g cooked jasmine rice
50g mixed vegetables
500ml coconut water
2x Rice cakes
15g organic honey
P 44g C 126g F 8g 780cals
View attachment 236227

Meal 3
12:00pm
116g cooked chicken breast
250g cooked jasmine rice
50g mixed vegetables
500ml coconut water
2x Rice cakes
15g organic honey
P 44g C 126g F 8g 780cals
View attachment 236229

Pre workout Meal
3:00pm
155g rice flour
30g genetix lean whey protein
Medium banana
P 35g C 153g F 2g 784cals
View attachment 236230

Intra workout - Only on training days
4:00ish
100g genetix carb load
Electrolytes
C 95g 385cals

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

Meal 5/Dinner
Varies each night depending on what the future wife feelings like but I adjust the servings to fit my needs, will post photos if ya'll interested in my nightly meals!!
plus
2x rice cakes
15g honey
P 45g C 120g F 8g 753cals

Total - P 244g C 689g F 60g
Total Calories 4,383 +287 increase on last week

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

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

meal prep win for sure here looks good

 

[bss]

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

Officially at the half way mark of this growth phase, yet it feels like we’re only just starting to get things rolling! One more leg session Monday to finish the first week of training then moving into RPE 8 on the Tuesday.

And as they say “you gotta eat big to get big” so I’m increasing the carbs again, I seem to be getting the food down fairly comfortably, in the past eating this much “cleanish” food would have me absolutely stuffed by the end of the day and feeling bloated, struggling to even get my required water in but I feel like I’m cruising through the meal plan even with whatever is being thrown at me in the personal life!

From what I can see on the calendar, it should be a relatively light week at work so a solid week of gym focus and jumping on being more active and logging my weekly progress.

Have attached some photos of each meal for the week (apart from dinners), they don’t look overly appetising during the day but fuck I aim for quick, easy and tasty when you’re constantly putting together meals each night!

Breakfast
6:00am
126g cooked lean beef mince
50g cut green beans
30g peanut butter
80g weet-bix
10g psyllium husk
P 50g C 69g F 34g 788cals
View attachment 236226

Meal 2
9:00am
116g cooked chicken breast
250g cooked jasmine rice
50g mixed vegetables
500ml coconut water
2x Rice cakes
15g organic honey
P 44g C 126g F 8g 780cals
View attachment 236227

Meal 3
12:00pm
116g cooked chicken breast
250g cooked jasmine rice
50g mixed vegetables
500ml coconut water
2x Rice cakes
15g organic honey
P 44g C 126g F 8g 780cals
View attachment 236229

Pre workout Meal
3:00pm
155g rice flour
30g genetix lean whey protein
Medium banana
P 35g C 153g F 2g 784cals
View attachment 236230

Intra workout - Only on training days
4:00ish
100g genetix carb load
Electrolytes
C 95g 385cals

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

Meal 5/Dinner
Varies each night depending on what the future wife feelings like but I adjust the servings to fit my needs, will post photos if ya'll interested in my nightly meals!!
plus
2x rice cakes
15g honey
P 45g C 120g F 8g 753cals

Total - P 244g C 689g F 60g
Total Calories 4,383 +287 increase on last week

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

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

Stomach stretching to handle clean food at growth-phase volume is a sneaky win mate, that's the hard part to brute force when you cycle back into a cut later.

 

[Kouta]

meal prep win for sure here looks good

Plenty of food to down now! Haha happy with the carbs?

 

[Kouta]

Stomach stretching to handle clean food at growth-phase volume is a sneaky win mate, that's the hard part to brute force when you cycle back into a cut later.

Always found deep surplus phases the hardest with the amount of food you need to eat if you’re doing it clean! So big win for me!

 

[Kouta]

Daily Update - 25/05/2026 brought to you by @Southern Cross Labs

Current Plan
Phase - Growth (Week 10)
Goal Steps - 10k
Calories - 4383 (P 244g C 689g F 60g)*
BP - 136/70
HR - 69
BGL - 5.7mmol/l
(All measured first thing AM fasted)

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 4mg/daily (before bed)
HGH 2iu/3iu (morning and night)

Hope everyone had a great weekend and was keen to get back into it! Leg session for me today, unfortunately didn’t get the full session in due to the gym being so incredibly busy today. Have also changed up my gh timing, from the full 5iu before bed to 2iu morning and 3iu before bed, have noticed a flair up on my face and wondering if it was from the igf spikes, I’m 99% sure it’s from all the juice but thought I’d have a play with the gh and see if it makes a difference.

Bonus dinner photo, coconut chicken with rice! Guess who’s is who?

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

Exercise	Sets and Reps	Actual
Seated Hack Squat (heels closer together, toes pointed out)	4 x 12,10,8,6	80kg x 12 80kg x 10 100kg x 8 100kg x 6
Romanian Deadlifts (dumbbell)	4 x 12,10,8,6	30kg x 12 30kg x 10 35kg x 8 35kg x 6
Leg Press (feet closer together)	4 x 12,10,8,6	120kg x 12 120kg x 10 140kg x 8 160kg x 6
Seated Leg Curl	4 x 12,10,8,6	54kg x 12 54kg x 10 59kg x 8 64kg x 6
Leg Extension	4 x 15	41kg x 15 50kg x 15 50kg x 15 50kg x 15

Time - 54min
Total Volume - 15,843kg
Sets - 30

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

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

 

[theJimJim]

Daily Update - 25/05/2026 brought to you by @Southern Cross Labs

Current Plan
Phase - Growth (Week 10)
Goal Steps - 10k
Calories - 4383 (P 244g C 689g F 60g)*
BP - 136/70
HR - 69
BGL - 5.7mmol/l
(All measured first thing AM fasted)

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 4mg/daily (before bed)
HGH 2iu/3iu (morning and night)

Hope everyone had a great weekend and was keen to get back into it! Leg session for me today, unfortunately didn’t get the full session in due to the gym being so incredibly busy today. Have also changed up my gh timing, from the full 5iu before bed to 2iu morning and 3iu before bed, have noticed a flair up on my face and wondering if it was from the igf spikes, I’m 99% sure it’s from all the juice but thought I’d have a play with the gh and see if it makes a difference.

Bonus dinner photo, coconut chicken with rice! Guess who’s is who?

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

Exercise	Sets and Reps	Actual
Seated Hack Squat (heels closer together, toes pointed out)	4 x 12,10,8,6	80kg x 12 80kg x 10 100kg x 8 100kg x 6
Romanian Deadlifts (dumbbell)	4 x 12,10,8,6	30kg x 12 30kg x 10 35kg x 8 35kg x 6
Leg Press (feet closer together)	4 x 12,10,8,6	120kg x 12 120kg x 10 140kg x 8 160kg x 6
Seated Leg Curl	4 x 12,10,8,6	54kg x 12 54kg x 10 59kg x 8 64kg x 6
Leg Extension	4 x 15	41kg x 15 50kg x 15 50kg x 15 50kg x 15

Time - 54min
Total Volume - 15,843kg
Sets - 30

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

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

Still a good amount of sets and volume!
Trick question you ate both!

 

[Ohdamn]

Daily Update - 25/05/2026 brought to you by @Southern Cross Labs

Current Plan
Phase - Growth (Week 10)
Goal Steps - 10k
Calories - 4383 (P 244g C 689g F 60g)*
BP - 136/70
HR - 69
BGL - 5.7mmol/l
(All measured first thing AM fasted)

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 4mg/daily (before bed)
HGH 2iu/3iu (morning and night)

Hope everyone had a great weekend and was keen to get back into it! Leg session for me today, unfortunately didn’t get the full session in due to the gym being so incredibly busy today. Have also changed up my gh timing, from the full 5iu before bed to 2iu morning and 3iu before bed, have noticed a flair up on my face and wondering if it was from the igf spikes, I’m 99% sure it’s from all the juice but thought I’d have a play with the gh and see if it makes a difference.

Bonus dinner photo, coconut chicken with rice! Guess who’s is who?

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

Exercise	Sets and Reps	Actual
Seated Hack Squat (heels closer together, toes pointed out)	4 x 12,10,8,6	80kg x 12 80kg x 10 100kg x 8 100kg x 6
Romanian Deadlifts (dumbbell)	4 x 12,10,8,6	30kg x 12 30kg x 10 35kg x 8 35kg x 6
Leg Press (feet closer together)	4 x 12,10,8,6	120kg x 12 120kg x 10 140kg x 8 160kg x 6
Seated Leg Curl	4 x 12,10,8,6	54kg x 12 54kg x 10 59kg x 8 64kg x 6
Leg Extension	4 x 15	41kg x 15 50kg x 15 50kg x 15 50kg x 15

Time - 54min
Total Volume - 15,843kg
Sets - 30

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

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

Growth phase firing brother, food intake and training volume, massive

 

[jenkemj]

Daily Update - 25/05/2026 brought to you by @Southern Cross Labs

Current Plan
Phase - Growth (Week 10)
Goal Steps - 10k
Calories - 4383 (P 244g C 689g F 60g)*
BP - 136/70
HR - 69
BGL - 5.7mmol/l
(All measured first thing AM fasted)

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 4mg/daily (before bed)
HGH 2iu/3iu (morning and night)

Hope everyone had a great weekend and was keen to get back into it! Leg session for me today, unfortunately didn’t get the full session in due to the gym being so incredibly busy today. Have also changed up my gh timing, from the full 5iu before bed to 2iu morning and 3iu before bed, have noticed a flair up on my face and wondering if it was from the igf spikes, I’m 99% sure it’s from all the juice but thought I’d have a play with the gh and see if it makes a difference.

Bonus dinner photo, coconut chicken with rice! Guess who’s is who?

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

Exercise	Sets and Reps	Actual
Seated Hack Squat (heels closer together, toes pointed out)	4 x 12,10,8,6	80kg x 12 80kg x 10 100kg x 8 100kg x 6
Romanian Deadlifts (dumbbell)	4 x 12,10,8,6	30kg x 12 30kg x 10 35kg x 8 35kg x 6
Leg Press (feet closer together)	4 x 12,10,8,6	120kg x 12 120kg x 10 140kg x 8 160kg x 6
Seated Leg Curl	4 x 12,10,8,6	54kg x 12 54kg x 10 59kg x 8 64kg x 6
Leg Extension	4 x 15	41kg x 15 50kg x 15 50kg x 15 50kg x 15

Time - 54min
Total Volume - 15,843kg
Sets - 30

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

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

Gotta go with the right you are the carb king on your bulk!

 

[LevButlerov]

Plenty of food to down now! Haha happy with the carbs?

always happy

 

[LevButlerov]

Daily Update - 25/05/2026 brought to you by @Southern Cross Labs

Current Plan
Phase - Growth (Week 10)
Goal Steps - 10k
Calories - 4383 (P 244g C 689g F 60g)*
BP - 136/70
HR - 69
BGL - 5.7mmol/l
(All measured first thing AM fasted)

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 4mg/daily (before bed)
HGH 2iu/3iu (morning and night)

Hope everyone had a great weekend and was keen to get back into it! Leg session for me today, unfortunately didn’t get the full session in due to the gym being so incredibly busy today. Have also changed up my gh timing, from the full 5iu before bed to 2iu morning and 3iu before bed, have noticed a flair up on my face and wondering if it was from the igf spikes, I’m 99% sure it’s from all the juice but thought I’d have a play with the gh and see if it makes a difference.

Bonus dinner photo, coconut chicken with rice! Guess who’s is who?

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

Exercise	Sets and Reps	Actual
Seated Hack Squat (heels closer together, toes pointed out)	4 x 12,10,8,6	80kg x 12 80kg x 10 100kg x 8 100kg x 6
Romanian Deadlifts (dumbbell)	4 x 12,10,8,6	30kg x 12 30kg x 10 35kg x 8 35kg x 6
Leg Press (feet closer together)	4 x 12,10,8,6	120kg x 12 120kg x 10 140kg x 8 160kg x 6
Seated Leg Curl	4 x 12,10,8,6	54kg x 12 54kg x 10 59kg x 8 64kg x 6
Leg Extension	4 x 15	41kg x 15 50kg x 15 50kg x 15 50kg x 15

Time - 54min
Total Volume - 15,843kg
Sets - 30

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

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

tasty meals how high protein? love the leg press 160 is big! @Kouta

 

[Kopite67]

Daily Update - 25/05/2026 brought to you by @Southern Cross Labs

Current Plan
Phase - Growth (Week 10)
Goal Steps - 10k
Calories - 4383 (P 244g C 689g F 60g)*
BP - 136/70
HR - 69
BGL - 5.7mmol/l
(All measured first thing AM fasted)

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 4mg/daily (before bed)
HGH 2iu/3iu (morning and night)

Hope everyone had a great weekend and was keen to get back into it! Leg session for me today, unfortunately didn’t get the full session in due to the gym being so incredibly busy today. Have also changed up my gh timing, from the full 5iu before bed to 2iu morning and 3iu before bed, have noticed a flair up on my face and wondering if it was from the igf spikes, I’m 99% sure it’s from all the juice but thought I’d have a play with the gh and see if it makes a difference.

Bonus dinner photo, coconut chicken with rice! Guess who’s is who?

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

Exercise	Sets and Reps	Actual
Seated Hack Squat (heels closer together, toes pointed out)	4 x 12,10,8,6	80kg x 12 80kg x 10 100kg x 8 100kg x 6
Romanian Deadlifts (dumbbell)	4 x 12,10,8,6	30kg x 12 30kg x 10 35kg x 8 35kg x 6
Leg Press (feet closer together)	4 x 12,10,8,6	120kg x 12 120kg x 10 140kg x 8 160kg x 6
Seated Leg Curl	4 x 12,10,8,6	54kg x 12 54kg x 10 59kg x 8 64kg x 6
Leg Extension	4 x 15	41kg x 15 50kg x 15 50kg x 15 50kg x 15

Time - 54min
Total Volume - 15,843kg
Sets - 30

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

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

Solid session bro. Let us know how the GH shift goes. I found morning hits made me sooooo tired

 

[Kouta]

Still a good amount of sets and volume!
Trick question you ate both!

First day of the higher cals and I’m still hungry hahah I probably bloody could have!

 

[Kouta]

Growth phase firing brother, food intake and training volume, massive

Just wanna get as big as you

 

[Kouta]

Gotta go with the right you are the carb king on your bulk!

I listen to master @LevButlerov if he wants me to eat more carbs than I’ll eat more carbs hahahha

 

[Kouta]

tasty meals how high protein? love the leg press 160 is big! @Kouta

Protein from ACTUAL protein sources come in at around 205-215g but myfitness pal adds in the protein from everything

 

[Kouta]

Solid session bro. Let us know how the GH shift goes. I found morning hits made me sooooo tired

I ran it in the morning during a deficit and felt okay, but with this amount of food I have no idea how it could change. If it does make me tired I’m definitely switching back to all at night! Hahha

 

[LevButlerov]

Protein from ACTUAL protein sources come in at around 205-215g but myfitness pal adds in the protein from everything

I got you

 

[bss]

I ran it in the morning during a deficit and felt okay, but with this amount of food I have no idea how it could change. If it does make me tired I’m definitely switching back to all at night! Hahha

Splitting the dose between morning and night until you know how it lands on the higher cals is the safer test before locking the timing in brother

 

[Kouta]

Daily Update - 26/05/2026 brought to you by @Southern Cross Labs

Current Plan
Phase - Growth (Week 10)
Goal Steps - 10k
Calories - 4383 (P 244g C 689g F 60g)*
BP - 152/79
HR - 73
BGL - 5.3mmol/l
(All measured first thing AM fasted)

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 4mg/daily (before bed)
HGH 2iu/3iu (morning and night)

Tooooosday, moving into my RPE 8 now. Basically chest and back training session. Had a crappy sleep last night and woke up feeling horrible, probably directly relates to my blood pressure reading this morning. If I wasn't mid cycle I'd be considering having a week off for a bit of a reset but I really wanna push through and get this done! Lethargy has definitely been creeping up on me the last few days and preworkout hasn't been hitting the itch like it used too, feeling a little lazy, forgetful etc. I might be able to get in all this food but maybe that's factor in all of this too.

Rest day tomorrow though, so hopefully get a solid sleep and rest in and sneak in a little walk just to help things tick over.

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

Exercise	Sets and Reps	Actual
Incline Bench Press (Dumbbell)	4 x 10,8,8,6	30kg x 10 35kg x 8 35kg x 8 37.5kg x 6
Lat Pulldown (Shoulder Width, Mag Grip)	4 x 10,8,8,6	66kg x 10 72kg x 8 79kg x 8 86kg x 6
Bench Press (Barbell)	4 x 10,8,8,6	60kg x 10 80kg x 8 100kg x 8 105kg x 6
T-Bar Row	4 x 10,8,8,6	40kg x 10 50kg x 7 40kg x 8 40kg x 6
Incline Cable Fly	4 x 10,8,8,6	36kg x 10 41kg x 8 41kg x 8 45kg x 6
Bent Over Barbell Row	4 x 10,8,8,6	60kg x 10 60kg x 8 60kg x 8 60kg x 6
Chest Press (Machine)	4 x 10,8,8,6	91kg x 10 91kg x 8 91kg x 8 91kg x 6

Time - 51min
Total Volume - 15,359kg
Sets - 35

Photo is of our T-Bar row machine I've been using, feeling like this MFer really humbles my back.

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

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

 

[Kopite67]

Daily Update - 26/05/2026 brought to you by @Southern Cross Labs

Current Plan
Phase - Growth (Week 10)
Goal Steps - 10k
Calories - 4383 (P 244g C 689g F 60g)*
BP - 152/79
HR - 73
BGL - 5.3mmol/l
(All measured first thing AM fasted)

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 4mg/daily (before bed)
HGH 2iu/3iu (morning and night)

Tooooosday, moving into my RPE 8 now. Basically chest and back training session. Had a crappy sleep last night and woke up feeling horrible, probably directly relates to my blood pressure reading this morning. If I wasn't mid cycle I'd be considering having a week off for a bit of a reset but I really wanna push through and get this done! Lethargy has definitely been creeping up on me the last few days and preworkout hasn't been hitting the itch like it used too, feeling a little lazy, forgetful etc. I might be able to get in all this food but maybe that's factor in all of this too.

Rest day tomorrow though, so hopefully get a solid sleep and rest in and sneak in a little walk just to help things tick over.

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

Exercise	Sets and Reps	Actual
Incline Bench Press (Dumbbell)	4 x 10,8,8,6	30kg x 10 35kg x 8 35kg x 8 37.5kg x 6
Lat Pulldown (Shoulder Width, Mag Grip)	4 x 10,8,8,6	66kg x 10 72kg x 8 79kg x 8 86kg x 6
Bench Press (Barbell)	4 x 10,8,8,6	60kg x 10 80kg x 8 100kg x 8 105kg x 6
T-Bar Row	4 x 10,8,8,6	40kg x 10 50kg x 7 40kg x 8 40kg x 6
Incline Cable Fly	4 x 10,8,8,6	36kg x 10 41kg x 8 41kg x 8 45kg x 6
Bent Over Barbell Row	4 x 10,8,8,6	60kg x 10 60kg x 8 60kg x 8 60kg x 6
Chest Press (Machine)	4 x 10,8,8,6	91kg x 10 91kg x 8 91kg x 8 91kg x 6

Time - 51min
Total Volume - 15,359kg
Sets - 35

Photo is of our T-Bar row machine I've been using, feeling like this MFer really humbles my back.
View attachment 237656

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

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

That is not the best BP reading brother. Hope that drops back to normal super fast.
Great session considering you were feeling less than stellar before you got there.
Look after yourself legend

 

[jenkemj]

Daily Update - 26/05/2026 brought to you by @Southern Cross Labs

Current Plan
Phase - Growth (Week 10)
Goal Steps - 10k
Calories - 4383 (P 244g C 689g F 60g)*
BP - 152/79
HR - 73
BGL - 5.3mmol/l
(All measured first thing AM fasted)

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 4mg/daily (before bed)
HGH 2iu/3iu (morning and night)

Tooooosday, moving into my RPE 8 now. Basically chest and back training session. Had a crappy sleep last night and woke up feeling horrible, probably directly relates to my blood pressure reading this morning. If I wasn't mid cycle I'd be considering having a week off for a bit of a reset but I really wanna push through and get this done! Lethargy has definitely been creeping up on me the last few days and preworkout hasn't been hitting the itch like it used too, feeling a little lazy, forgetful etc. I might be able to get in all this food but maybe that's factor in all of this too.

Rest day tomorrow though, so hopefully get a solid sleep and rest in and sneak in a little walk just to help things tick over.

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

Exercise	Sets and Reps	Actual
Incline Bench Press (Dumbbell)	4 x 10,8,8,6	30kg x 10 35kg x 8 35kg x 8 37.5kg x 6
Lat Pulldown (Shoulder Width, Mag Grip)	4 x 10,8,8,6	66kg x 10 72kg x 8 79kg x 8 86kg x 6
Bench Press (Barbell)	4 x 10,8,8,6	60kg x 10 80kg x 8 100kg x 8 105kg x 6
T-Bar Row	4 x 10,8,8,6	40kg x 10 50kg x 7 40kg x 8 40kg x 6
Incline Cable Fly	4 x 10,8,8,6	36kg x 10 41kg x 8 41kg x 8 45kg x 6
Bent Over Barbell Row	4 x 10,8,8,6	60kg x 10 60kg x 8 60kg x 8 60kg x 6
Chest Press (Machine)	4 x 10,8,8,6	91kg x 10 91kg x 8 91kg x 8 91kg x 6

Time - 51min
Total Volume - 15,359kg
Sets - 35

Photo is of our T-Bar row machine I've been using, feeling like this MFer really humbles my back.
View attachment 237656

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

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

Great workout mate, like @Kopite67 said that blood pressure is really high. Probably does have something to do with the sleep though.

You got any telmisartan? If not, @Prymal has really cheap Indian pharma of both bro.

 

[LevButlerov]

Daily Update - 26/05/2026 brought to you by @Southern Cross Labs

Current Plan
Phase - Growth (Week 10)
Goal Steps - 10k
Calories - 4383 (P 244g C 689g F 60g)*
BP - 152/79
HR - 73
BGL - 5.3mmol/l
(All measured first thing AM fasted)

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 4mg/daily (before bed)
HGH 2iu/3iu (morning and night)

Tooooosday, moving into my RPE 8 now. Basically chest and back training session. Had a crappy sleep last night and woke up feeling horrible, probably directly relates to my blood pressure reading this morning. If I wasn't mid cycle I'd be considering having a week off for a bit of a reset but I really wanna push through and get this done! Lethargy has definitely been creeping up on me the last few days and preworkout hasn't been hitting the itch like it used too, feeling a little lazy, forgetful etc. I might be able to get in all this food but maybe that's factor in all of this too.

Rest day tomorrow though, so hopefully get a solid sleep and rest in and sneak in a little walk just to help things tick over.

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

Exercise	Sets and Reps	Actual
Incline Bench Press (Dumbbell)	4 x 10,8,8,6	30kg x 10 35kg x 8 35kg x 8 37.5kg x 6
Lat Pulldown (Shoulder Width, Mag Grip)	4 x 10,8,8,6	66kg x 10 72kg x 8 79kg x 8 86kg x 6
Bench Press (Barbell)	4 x 10,8,8,6	60kg x 10 80kg x 8 100kg x 8 105kg x 6
T-Bar Row	4 x 10,8,8,6	40kg x 10 50kg x 7 40kg x 8 40kg x 6
Incline Cable Fly	4 x 10,8,8,6	36kg x 10 41kg x 8 41kg x 8 45kg x 6
Bent Over Barbell Row	4 x 10,8,8,6	60kg x 10 60kg x 8 60kg x 8 60kg x 6
Chest Press (Machine)	4 x 10,8,8,6	91kg x 10 91kg x 8 91kg x 8 91kg x 6

Time - 51min
Total Volume - 15,359kg
Sets - 35

Photo is of our T-Bar row machine I've been using, feeling like this MFer really humbles my back.
View attachment 237656

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

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

stacked weight good 105 on bench and a lat pull down, perfect!

 

[Kouta]

That is not the best BP reading brother. Hope that drops back to normal super fast.
Great session considering you were feeling less than stellar before you got there.
Look after yourself legend

Great workout mate, like @Kopite67 said that blood pressure is really high. Probably does have something to do with the sleep though.

You got any telmisartan? If not, @Prymal has really cheap Indian pharma of both bro.

Yeah the bp reading was a bit of a shock this morning, checked again this arvo and it was down again. Definitely worth keeping an eye on over the next few mornings!

 

[Kouta]

stacked weight good 105 on bench and a lat pull down, perfect!

Just can’t seem to move on bench and it’s annoying the shit out of me

 

[LevButlerov]

Just can’t seem to move on bench and it’s annoying the shit out of me

in time you'll go up

 

[bss]

Just can’t seem to move on bench and it’s annoying the shit out of me

Bench being the one lift that won't budge while the rest of the body's growing is a classic mid growth phase frustration that usually breaks when you least expect it brother

 

[Kouta]

Bench being the one lift that won't budge while the rest of the body's growing is a classic mid growth phase frustration that usually breaks when you least expect it brother

Let’s hope it unexpectedly breaks really soon

 

[Kouta]

Daily Update - 28/05/2026 brought to you by @Southern Cross Labs

Current Plan
Phase - Growth (Week 10)
Goal Steps - 10k
Calories - 4383 (P 244g C 689g F 60g)*
BP - 132/73
HR - 73
BGL - 5.2mmol/l
(All measured first thing AM fasted)

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 4mg/daily (before bed)
HGH 2iu/3iu (morning and night)

Definitely needed that rest day, sleep has been good the last two nights and feeling a lot more refreshed! Then into a juicy shoulder and arms day!

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

Exercise	Sets and Reps	Actual
Dumbbell Shoulder Press	3 x 10,8,6	32.5kg x 10 35kg x 8 38.5kg x 6
Lateral Raise	3 x 10,8,6	12.5kg x 10 12.5kg x 8 12.5kg x 6
Rear Delt Reverse Cable Flys	3 x 10,8,6	14kg x 10 14kg x 8 14kg x 6
Barbell Bicep Curl	3 x 10,8,6	20kg x 10 30kg x 8 35kg x 6
Hammer Curl	3 x 10,8,6	15kg x 10 20kg x 8 22.5kg x 6
Tricep Pushdowns (straight bar)	3 x 10,8,6	66kg x 10 79kg x 8 86kg x 6
One Arm Overhead Tricep Extension (cable)	3 x 10,8,6	25kg x 10 32kg x 8 38kg x 6

Time - 53min
Total Volume - 6,740kg
Sets - 31

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

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

 

[jenkemj]

Daily Update - 28/05/2026 brought to you by @Southern Cross Labs

Current Plan
Phase - Growth (Week 10)
Goal Steps - 10k
Calories - 4383 (P 244g C 689g F 60g)*
BP - 132/73
HR - 73
BGL - 5.2mmol/l
(All measured first thing AM fasted)

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 4mg/daily (before bed)
HGH 2iu/3iu (morning and night)

Definitely needed that rest day, sleep has been good the last two nights and feeling a lot more refreshed! Then into a juicy shoulder and arms day!

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

Exercise	Sets and Reps	Actual
Dumbbell Shoulder Press	3 x 10,8,6	32.5kg x 10 35kg x 8 38.5kg x 6
Lateral Raise	3 x 10,8,6	12.5kg x 10 12.5kg x 8 12.5kg x 6
Rear Delt Reverse Cable Flys	3 x 10,8,6	14kg x 10 14kg x 8 14kg x 6
Barbell Bicep Curl	3 x 10,8,6	20kg x 10 30kg x 8 35kg x 6
Hammer Curl	3 x 10,8,6	15kg x 10 20kg x 8 22.5kg x 6
Tricep Pushdowns (straight bar)	3 x 10,8,6	66kg x 10 79kg x 8 86kg x 6
One Arm Overhead Tricep Extension (cable)	3 x 10,8,6	25kg x 10 32kg x 8 38kg x 6

Time - 53min
Total Volume - 6,740kg
Sets - 31

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

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

Glad you got some shut eye bro, blood pressure is still up a bit buts atleast it’s not endangerment levels.

 

[LevButlerov]

Daily Update - 28/05/2026 brought to you by @Southern Cross Labs

Current Plan
Phase - Growth (Week 10)
Goal Steps - 10k
Calories - 4383 (P 244g C 689g F 60g)*
BP - 132/73
HR - 73
BGL - 5.2mmol/l
(All measured first thing AM fasted)

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 4mg/daily (before bed)
HGH 2iu/3iu (morning and night)

Definitely needed that rest day, sleep has been good the last two nights and feeling a lot more refreshed! Then into a juicy shoulder and arms day!

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

Exercise	Sets and Reps	Actual
Dumbbell Shoulder Press	3 x 10,8,6	32.5kg x 10 35kg x 8 38.5kg x 6
Lateral Raise	3 x 10,8,6	12.5kg x 10 12.5kg x 8 12.5kg x 6
Rear Delt Reverse Cable Flys	3 x 10,8,6	14kg x 10 14kg x 8 14kg x 6
Barbell Bicep Curl	3 x 10,8,6	20kg x 10 30kg x 8 35kg x 6
Hammer Curl	3 x 10,8,6	15kg x 10 20kg x 8 22.5kg x 6
Tricep Pushdowns (straight bar)	3 x 10,8,6	66kg x 10 79kg x 8 86kg x 6
One Arm Overhead Tricep Extension (cable)	3 x 10,8,6	25kg x 10 32kg x 8 38kg x 6

Time - 53min
Total Volume - 6,740kg
Sets - 31

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

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

bi curl 35 can be 50s for 2 reps a good negative

 

[bss]

Daily Update - 28/05/2026 brought to you by @Southern Cross Labs

Current Plan
Phase - Growth (Week 10)
Goal Steps - 10k
Calories - 4383 (P 244g C 689g F 60g)*
BP - 132/73
HR - 73
BGL - 5.2mmol/l
(All measured first thing AM fasted)

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 4mg/daily (before bed)
HGH 2iu/3iu (morning and night)

Definitely needed that rest day, sleep has been good the last two nights and feeling a lot more refreshed! Then into a juicy shoulder and arms day!

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

Exercise	Sets and Reps	Actual
Dumbbell Shoulder Press	3 x 10,8,6	32.5kg x 10 35kg x 8 38.5kg x 6
Lateral Raise	3 x 10,8,6	12.5kg x 10 12.5kg x 8 12.5kg x 6
Rear Delt Reverse Cable Flys	3 x 10,8,6	14kg x 10 14kg x 8 14kg x 6
Barbell Bicep Curl	3 x 10,8,6	20kg x 10 30kg x 8 35kg x 6
Hammer Curl	3 x 10,8,6	15kg x 10 20kg x 8 22.5kg x 6
Tricep Pushdowns (straight bar)	3 x 10,8,6	66kg x 10 79kg x 8 86kg x 6
One Arm Overhead Tricep Extension (cable)	3 x 10,8,6	25kg x 10 32kg x 8 38kg x 6

Time - 53min
Total Volume - 6,740kg
Sets - 31

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

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

Ten weeks into the growth phase and the fasted markers still running clean is the metabolic response that earns the right to keep stacking the carbs through the rest of the block brother.

 

[Ohdamn]

Daily Update - 28/05/2026 brought to you by @Southern Cross Labs

Current Plan
Phase - Growth (Week 10)
Goal Steps - 10k
Calories - 4383 (P 244g C 689g F 60g)*
BP - 132/73
HR - 73
BGL - 5.2mmol/l
(All measured first thing AM fasted)

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 4mg/daily (before bed)
HGH 2iu/3iu (morning and night)

Definitely needed that rest day, sleep has been good the last two nights and feeling a lot more refreshed! Then into a juicy shoulder and arms day!

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

Exercise	Sets and Reps	Actual
Dumbbell Shoulder Press	3 x 10,8,6	32.5kg x 10 35kg x 8 38.5kg x 6
Lateral Raise	3 x 10,8,6	12.5kg x 10 12.5kg x 8 12.5kg x 6
Rear Delt Reverse Cable Flys	3 x 10,8,6	14kg x 10 14kg x 8 14kg x 6
Barbell Bicep Curl	3 x 10,8,6	20kg x 10 30kg x 8 35kg x 6
Hammer Curl	3 x 10,8,6	15kg x 10 20kg x 8 22.5kg x 6
Tricep Pushdowns (straight bar)	3 x 10,8,6	66kg x 10 79kg x 8 86kg x 6
One Arm Overhead Tricep Extension (cable)	3 x 10,8,6	25kg x 10 32kg x 8 38kg x 6

Time - 53min
Total Volume - 6,740kg
Sets - 31

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

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

Rest day paid off, shoulder and arm numbers are strong brother

 

[Kopite67]

Daily Update - 28/05/2026 brought to you by @Southern Cross Labs

Current Plan
Phase - Growth (Week 10)
Goal Steps - 10k
Calories - 4383 (P 244g C 689g F 60g)*
BP - 132/73
HR - 73
BGL - 5.2mmol/l
(All measured first thing AM fasted)

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 4mg/daily (before bed)
HGH 2iu/3iu (morning and night)

Definitely needed that rest day, sleep has been good the last two nights and feeling a lot more refreshed! Then into a juicy shoulder and arms day!

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

Exercise	Sets and Reps	Actual
Dumbbell Shoulder Press	3 x 10,8,6	32.5kg x 10 35kg x 8 38.5kg x 6
Lateral Raise	3 x 10,8,6	12.5kg x 10 12.5kg x 8 12.5kg x 6
Rear Delt Reverse Cable Flys	3 x 10,8,6	14kg x 10 14kg x 8 14kg x 6
Barbell Bicep Curl	3 x 10,8,6	20kg x 10 30kg x 8 35kg x 6
Hammer Curl	3 x 10,8,6	15kg x 10 20kg x 8 22.5kg x 6
Tricep Pushdowns (straight bar)	3 x 10,8,6	66kg x 10 79kg x 8 86kg x 6
One Arm Overhead Tricep Extension (cable)	3 x 10,8,6	25kg x 10 32kg x 8 38kg x 6

Time - 53min
Total Volume - 6,740kg
Sets - 31

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

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

Glad the rest day did its thing brother. Really strong shoulder and arms session

 

[Kouta]

Glad you got some shut eye bro, blood pressure is still up a bit buts atleast it’s not endangerment levels.

bi curl 35 can be 50s for 2 reps a good negative

Ten weeks into the growth phase and the fasted markers still running clean is the metabolic response that earns the right to keep stacking the carbs through the rest of the block brother.

Rest day paid off, shoulder and arm numbers are strong brother

Glad the rest day did its thing brother. Really strong shoulder and arms session

Thanks for all the support fellas, feeling the love and it’s amazing having the backing of you blokes to help keep pushing forward every single day! Still believe the sky is the limit when I know I have guys like you by my side

 

[Kouta]

Weekly Check In - Sponsored by @Southern Cross Labs – Week #14 (total) Week #10 (Growth)
(14/02/2026 – 30/05/2026)
Body Measurements (all measurements are fasted and relaxed)

• Weight: 90.4kgs/95.6kgs +0.1kg (from last week)
• Waist: 86.5cm/84cm +2cm (from last week)
• Chest: 108.5cm/113cm +1cm (from last week)
• Right Bicep: 38cm/41cm +1cm (from last week)
• Left Bicep: 38.5cm/41cm 0cm (from last week)
• Right Thigh: 61cm/63.5cm +0.5cm (from last week)
• Left Thigh: 62.5/64.5cm +0.5cm (from last week)

Weekly Steps
Goal – 10,000 steps

• Saturday – 5,400
• Sunday – 10,431
• Monday – 16,066
• Tuesday – 10,348
• Wednesday – 10,059
• Thursday – 12,837
• Friday – 9,519

Nutrition

• Protein: 244g
• Carbs: 689g
• Fats: 60g
• Total Calories: 4383
• Water Intake: 4L

Supplements/PEDS

• Southern Cross Labs - Test e: 750mg/week (Monday, Wednesday and Friday)
• Southern Cross Labs - EQ: 600mg/week (Monday, Wednesday and Firday)
• Southern Cross Labs - NPP: 300mg/week (Monday, Wednesday and Friday)
• Sourced elsewhere - GHK-Cu 4mg/daily
• Sourced elsewhere - Hgh 2iu/3iu morning/night

Training
Program: chest and back, shoulders/arms, Rest, Legs, chest and back, shoulders/arms, Rest, Legs
Work outs posted during the week, progressing through RPE 7-10

Feedback:

Strange week, felt strong and exhaustion was clearing as the week went on. Good measurements other than the extra weight added around the gut! But it is what it is probably pretty lucky to not have added much weight around there for being 10 weeks in higher cals tbh! By the looks of things we’ll rinse and repeat and possibly not change too much for the next week!

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

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

 

[Kopite67]

Weekly Check In - Sponsored by @Southern Cross Labs – Week #14 (total) Week #10 (Growth)
(14/02/2026 – 30/05/2026)
Body Measurements (all measurements are fasted and relaxed)

• Weight: 90.4kgs/95.6kgs +0.1kg (from last week)
• Waist: 86.5cm/84cm +2cm (from last week)
• Chest: 108.5cm/113cm +1cm (from last week)
• Right Bicep: 38cm/41cm +1cm (from last week)
• Left Bicep: 38.5cm/41cm 0cm (from last week)
• Right Thigh: 61cm/63.5cm +0.5cm (from last week)
• Left Thigh: 62.5/64.5cm +0.5cm (from last week)

Weekly Steps
Goal – 10,000 steps

• Saturday – 5,400
• Sunday – 10,431
• Monday – 16,066
• Tuesday – 10,348
• Wednesday – 10,059
• Thursday – 12,837
• Friday – 9,519

Nutrition

• Protein: 244g
• Carbs: 689g
• Fats: 60g
• Total Calories: 4383
• Water Intake: 4L

Supplements/PEDS

• Southern Cross Labs - Test e: 750mg/week (Monday, Wednesday and Friday)
• Southern Cross Labs - EQ: 600mg/week (Monday, Wednesday and Firday)
• Southern Cross Labs - NPP: 300mg/week (Monday, Wednesday and Friday)
• Sourced elsewhere - GHK-Cu 4mg/daily
• Sourced elsewhere - Hgh 2iu/3iu morning/night

Training
Program: chest and back, shoulders/arms, Rest, Legs, chest and back, shoulders/arms, Rest, Legs
Work outs posted during the week, progressing through RPE 7-10

Feedback:

Strange week, felt strong and exhaustion was clearing as the week went on. Good measurements other than the extra weight added around the gut! But it is what it is probably pretty lucky to not have added much weight around there for being 10 weeks in higher cals tbh! By the looks of things we’ll rinse and repeat and possibly not change too much for the next week!

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

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

Really great growth through this week brother. Steady progress across the board size wise and each day you have been logging strength gains. Rolling nicely legend

 

[LevButlerov]

Weekly Check In - Sponsored by @Southern Cross Labs – Week #14 (total) Week #10 (Growth)
(14/02/2026 – 30/05/2026)
Body Measurements (all measurements are fasted and relaxed)

• Weight: 90.4kgs/95.6kgs +0.1kg (from last week)
• Waist: 86.5cm/84cm +2cm (from last week)
• Chest: 108.5cm/113cm +1cm (from last week)
• Right Bicep: 38cm/41cm +1cm (from last week)
• Left Bicep: 38.5cm/41cm 0cm (from last week)
• Right Thigh: 61cm/63.5cm +0.5cm (from last week)
• Left Thigh: 62.5/64.5cm +0.5cm (from last week)

Weekly Steps
Goal – 10,000 steps

• Saturday – 5,400
• Sunday – 10,431
• Monday – 16,066
• Tuesday – 10,348
• Wednesday – 10,059
• Thursday – 12,837
• Friday – 9,519

Nutrition

• Protein: 244g
• Carbs: 689g
• Fats: 60g
• Total Calories: 4383
• Water Intake: 4L

Supplements/PEDS

• Southern Cross Labs - Test e: 750mg/week (Monday, Wednesday and Friday)
• Southern Cross Labs - EQ: 600mg/week (Monday, Wednesday and Firday)
• Southern Cross Labs - NPP: 300mg/week (Monday, Wednesday and Friday)
• Sourced elsewhere - GHK-Cu 4mg/daily
• Sourced elsewhere - Hgh 2iu/3iu morning/night

Training
Program: chest and back, shoulders/arms, Rest, Legs, chest and back, shoulders/arms, Rest, Legs
Work outs posted during the week, progressing through RPE 7-10

Feedback:

Strange week, felt strong and exhaustion was clearing as the week went on. Good measurements other than the extra weight added around the gut! But it is what it is probably pretty lucky to not have added much weight around there for being 10 weeks in higher cals tbh! By the looks of things we’ll rinse and repeat and possibly not change too much for the next week!

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

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

good checkin push it hard again

 

[Kouta]

Really great growth through this week brother. Steady progress across the board size wise and each day you have been logging strength gains. Rolling nicely legend

I’ve reflected and really feel like I should be a little further ahead in this growth phase

 

[Kopite67]

I’ve reflected and really feel like I should be a little further ahead in this growth phase

Everyone believes that brother. You will have blocks where things jump forward as well. Doing fine brother

 

[bss]

I’ve reflected and really feel like I should be a little further ahead in this growth phase

Growth phases always feel slower from the inside than from the outside, measurements are moving mate.

 

[Kouta]

Daily Update - 1/06/2026 brought to you by @Southern Cross Labs

Current Plan
Phase - Growth (Week 11)
Goal Steps - 10k
Calories - 4383 (P 244g C 689g F 60g)*
BP - 141/69
HR - 66
BGL - 5.2mmol/l
(All measured first thing AM fasted)

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 4mg/daily (before bed)
HGH 2iu/3iu (morning and night)

Apologies for the delayed log for yesterday but here it is!

Decided to take the weekend off training and cut back hard on social media, just to give the mind and body a rest as well as focus on some jobs around the house that needed to be done! Actually got back into the gym today feeling really good so crappy feeling I had for missing sessions turned around quickly once I got in there and realised I probably needed that extended rest!
Haven’t made any changes to the game plan this week, so same food and just progressing through my training program!

Few substitutions with exercises due to a busy gym but went like-for-like to make sure I still got it all in!

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

Exercise	Sets and Reps	Actual
Incline Barbell Bench Press	4 x 12,10,8,8	60kg x 12 70kg x 10 80kg x 8 80kg x 8
Single Arm Vertical Row	4 x 12,10,8,8	68kg x 12 77kg x 10 82kg x 8 86kg x 8
Dumbbell Bench Press	4 x 12,10,8,8	32.5kg x 12 35kg x 10 37.5kg x 8 40kg x 8
Rack Pull	4 x 12,10,8,8	60kg x 12 70kg x 10 80kg x 8 80kg x 8
Chest Press	4 x 12,10,8,8	91kg x 12 91kg x 12 91kg x 15 91kg x 15
Seated Cable Row (Straight Bar Attachment, Supinated grip)	4 x 12,10,8,8	45kg x 12 45kg x 10 52kg x 8 52kg x 8

Time - 1h 8min
Total Volume - 17,946kg
Sets - 30

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

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

 

[Kopite67]

Daily Update - 1/06/2026 brought to you by @Southern Cross Labs

Current Plan
Phase - Growth (Week 11)
Goal Steps - 10k
Calories - 4383 (P 244g C 689g F 60g)*
BP - 141/69
HR - 66
BGL - 5.2mmol/l
(All measured first thing AM fasted)

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 4mg/daily (before bed)
HGH 2iu/3iu (morning and night)

Apologies for the delayed log for yesterday but here it is!

Decided to take the weekend off training and cut back hard on social media, just to give the mind and body a rest as well as focus on some jobs around the house that needed to be done! Actually got back into the gym today feeling really good so crappy feeling I had for missing sessions turned around quickly once I got in there and realised I probably needed that extended rest!
Haven’t made any changes to the game plan this week, so same food and just progressing through my training program!

Few substitutions with exercises due to a busy gym but went like-for-like to make sure I still got it all in!

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

Exercise	Sets and Reps	Actual
Incline Barbell Bench Press	4 x 12,10,8,8	60kg x 12 70kg x 10 80kg x 8 80kg x 8
Single Arm Vertical Row	4 x 12,10,8,8	68kg x 12 77kg x 10 82kg x 8 86kg x 8
Dumbbell Bench Press	4 x 12,10,8,8	32.5kg x 12 35kg x 10 37.5kg x 8 40kg x 8
Rack Pull	4 x 12,10,8,8	60kg x 12 70kg x 10 80kg x 8 80kg x 8
Chest Press	4 x 12,10,8,8	91kg x 12 91kg x 12 91kg x 15 91kg x 15
Seated Cable Row (Straight Bar Attachment, Supinated grip)	4 x 12,10,8,8	45kg x 12 45kg x 10 52kg x 8 52kg x 8

Time - 1h 8min
Total Volume - 17,946kg
Sets - 30

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

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

Body and mind obviously needed a rest brother as this is a great session. That said BP is up a bit bro. Need to watch that.

 

[Kouta]

Body and mind obviously needed a rest brother as this is a great session. That said BP is up a bit bro. Need to watch that.

Yeah hasn’t seemed to budge too much after adding in the cycle support from rgsx, might have to grab some individual tel to lower it a touch more

 

[bss]

Daily Update - 1/06/2026 brought to you by @Southern Cross Labs

Current Plan
Phase - Growth (Week 11)
Goal Steps - 10k
Calories - 4383 (P 244g C 689g F 60g)*
BP - 141/69
HR - 66
BGL - 5.2mmol/l
(All measured first thing AM fasted)

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 4mg/daily (before bed)
HGH 2iu/3iu (morning and night)

Apologies for the delayed log for yesterday but here it is!

Decided to take the weekend off training and cut back hard on social media, just to give the mind and body a rest as well as focus on some jobs around the house that needed to be done! Actually got back into the gym today feeling really good so crappy feeling I had for missing sessions turned around quickly once I got in there and realised I probably needed that extended rest!
Haven’t made any changes to the game plan this week, so same food and just progressing through my training program!

Few substitutions with exercises due to a busy gym but went like-for-like to make sure I still got it all in!

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

Exercise	Sets and Reps	Actual
Incline Barbell Bench Press	4 x 12,10,8,8	60kg x 12 70kg x 10 80kg x 8 80kg x 8
Single Arm Vertical Row	4 x 12,10,8,8	68kg x 12 77kg x 10 82kg x 8 86kg x 8
Dumbbell Bench Press	4 x 12,10,8,8	32.5kg x 12 35kg x 10 37.5kg x 8 40kg x 8
Rack Pull	4 x 12,10,8,8	60kg x 12 70kg x 10 80kg x 8 80kg x 8
Chest Press	4 x 12,10,8,8	91kg x 12 91kg x 12 91kg x 15 91kg x 15
Seated Cable Row (Straight Bar Attachment, Supinated grip)	4 x 12,10,8,8	45kg x 12 45kg x 10 52kg x 8 52kg x 8

Time - 1h 8min
Total Volume - 17,946kg
Sets - 30

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

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

4383 cals to fuel week 11 of growth is no joke, that's a proper eating effort mate

 

[Kouta]

4383 cals to fuel week 11 of growth is no joke, that's a proper eating effort mate

Tell ya what, It’s the first time during this cycle I’ve actually felt full at the end of the day haha

 

[LevButlerov]

Daily Update - 1/06/2026 brought to you by @Southern Cross Labs

Current Plan
Phase - Growth (Week 11)
Goal Steps - 10k
Calories - 4383 (P 244g C 689g F 60g)*
BP - 141/69
HR - 66
BGL - 5.2mmol/l
(All measured first thing AM fasted)

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 4mg/daily (before bed)
HGH 2iu/3iu (morning and night)

Apologies for the delayed log for yesterday but here it is!

Decided to take the weekend off training and cut back hard on social media, just to give the mind and body a rest as well as focus on some jobs around the house that needed to be done! Actually got back into the gym today feeling really good so crappy feeling I had for missing sessions turned around quickly once I got in there and realised I probably needed that extended rest!
Haven’t made any changes to the game plan this week, so same food and just progressing through my training program!

Few substitutions with exercises due to a busy gym but went like-for-like to make sure I still got it all in!

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

Exercise	Sets and Reps	Actual
Incline Barbell Bench Press	4 x 12,10,8,8	60kg x 12 70kg x 10 80kg x 8 80kg x 8
Single Arm Vertical Row	4 x 12,10,8,8	68kg x 12 77kg x 10 82kg x 8 86kg x 8
Dumbbell Bench Press	4 x 12,10,8,8	32.5kg x 12 35kg x 10 37.5kg x 8 40kg x 8
Rack Pull	4 x 12,10,8,8	60kg x 12 70kg x 10 80kg x 8 80kg x 8
Chest Press	4 x 12,10,8,8	91kg x 12 91kg x 12 91kg x 15 91kg x 15
Seated Cable Row (Straight Bar Attachment, Supinated grip)	4 x 12,10,8,8	45kg x 12 45kg x 10 52kg x 8 52kg x 8

Time - 1h 8min
Total Volume - 17,946kg
Sets - 30

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

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

good session pumped but maybe needed time off which is good you did it

 

[Ohdamn]

Daily Update - 1/06/2026 brought to you by @Southern Cross Labs

Current Plan
Phase - Growth (Week 11)
Goal Steps - 10k
Calories - 4383 (P 244g C 689g F 60g)*
BP - 141/69
HR - 66
BGL - 5.2mmol/l
(All measured first thing AM fasted)

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 4mg/daily (before bed)
HGH 2iu/3iu (morning and night)

Apologies for the delayed log for yesterday but here it is!

Decided to take the weekend off training and cut back hard on social media, just to give the mind and body a rest as well as focus on some jobs around the house that needed to be done! Actually got back into the gym today feeling really good so crappy feeling I had for missing sessions turned around quickly once I got in there and realised I probably needed that extended rest!
Haven’t made any changes to the game plan this week, so same food and just progressing through my training program!

Few substitutions with exercises due to a busy gym but went like-for-like to make sure I still got it all in!

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

Exercise	Sets and Reps	Actual
Incline Barbell Bench Press	4 x 12,10,8,8	60kg x 12 70kg x 10 80kg x 8 80kg x 8
Single Arm Vertical Row	4 x 12,10,8,8	68kg x 12 77kg x 10 82kg x 8 86kg x 8
Dumbbell Bench Press	4 x 12,10,8,8	32.5kg x 12 35kg x 10 37.5kg x 8 40kg x 8
Rack Pull	4 x 12,10,8,8	60kg x 12 70kg x 10 80kg x 8 80kg x 8
Chest Press	4 x 12,10,8,8	91kg x 12 91kg x 12 91kg x 15 91kg x 15
Seated Cable Row (Straight Bar Attachment, Supinated grip)	4 x 12,10,8,8	45kg x 12 45kg x 10 52kg x 8 52kg x 8

Time - 1h 8min
Total Volume - 17,946kg
Sets - 30

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

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

Nice work brother. Came back refreshed and put up some solid numbers

 

[Kouta]

Daily Update - 2/06/2026 brought to you by @Southern Cross Labs

Current Plan
Phase - Growth (Week 11)
Goal Steps - 10k
Calories - 4383 (P 244g C 689g F 60g)*

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 4mg/daily (before bed)
HGH 2iu/3iu (morning and night)

Quick update today, another solid session today. The pump today was farrrkin hurting haha not to mention my chest had DOMS for the first time this entire cycle so it was very strange to wake up too!

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

Exercise	Sets and Reps	Actual
Shoulder Press (Smith Machine)	3 x 12,10,8	50kg x 12 60kg x 10 70kg x 8
Rear Delt Reverse Fly (Machine)	3 x 12,10,8	50kg x 12 54kg x 10 59kg x 8
Seated Dumbbell Bicep Curl	3 x 12,10,8	12.5kg x 12 15kg x 10 15kg x 8
Barbell Skullcrushers	3 x 12,10,8	30kg x 12 35kg x 10 35kg x 8
Reverse Barbell Curls	3 x 12,10,8	15kg x 12 20kg x 10 25kg x 8
Single Arm Tricep Pushdown	3 x 12,10,8	18kg x 12 23kg x 10 27kg x 8
Standing Calf Raise	4 x 40,30,20,10	25kg x 40 32kg x 30 38kg x 20 45kg x 10

Time - 58min
Total Volume - 10,667kg
Sets - 30

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

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

 

[Kopite67]

Daily Update - 2/06/2026 brought to you by @Southern Cross Labs

Current Plan
Phase - Growth (Week 11)
Goal Steps - 10k
Calories - 4383 (P 244g C 689g F 60g)*

Oils/Orals - Sponsored by @Southern Cross Labs
Test e 750mg/week (Split M,W,F)
EQ - 600mg/week (Split M,W,F)
NPP - 300mg/week (Split M,W,F)
Peptides -
GHK-Cu 4mg/daily (before bed)
HGH 2iu/3iu (morning and night)

Quick update today, another solid session today. The pump today was farrrkin hurting haha not to mention my chest had DOMS for the first time this entire cycle so it was very strange to wake up too!

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

Exercise	Sets and Reps	Actual
Shoulder Press (Smith Machine)	3 x 12,10,8	50kg x 12 60kg x 10 70kg x 8
Rear Delt Reverse Fly (Machine)	3 x 12,10,8	50kg x 12 54kg x 10 59kg x 8
Seated Dumbbell Bicep Curl	3 x 12,10,8	12.5kg x 12 15kg x 10 15kg x 8
Barbell Skullcrushers	3 x 12,10,8	30kg x 12 35kg x 10 35kg x 8
Reverse Barbell Curls	3 x 12,10,8	15kg x 12 20kg x 10 25kg x 8
Single Arm Tricep Pushdown	3 x 12,10,8	18kg x 12 23kg x 10 27kg x 8
Standing Calf Raise	4 x 40,30,20,10	25kg x 40 32kg x 30 38kg x 20 45kg x 10

Time - 58min
Total Volume - 10,667kg
Sets - 30

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

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

Really pushing hard now brother. Not suprised the pump was epic with some of that volume you moved today