Female Log Build Phase Log - Female

[Kopite67]

Hi hello

Update: 11/6/2026

Today’s weight: 67.8kg
BP: 112/72
FBG: 4.3

Week three of a brief tidy-up phase.
Calories have been reduced by 100C/ day to keep this deficit short & sweet.

I’m once again becoming familiar with how it feels to be physically hungry. You get used to being uncomfortable in this sport. It’s the hunger, and the drive that comes with it, that will get you ahead.
Energy outside of the gym is pretty low, but it hasn’t slowed me down yet.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 2380 (300C/ 160 P/ 60F)
Non-training day Calories: 2180 (250C/ 160 P/ 50F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC, curicumin
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

NUTRITION
Meals 3 & 4
Greens, rump steak & roasted spudlite potatoes
View attachment 247451

Sprouted rye with avocado, tomato & egg
View attachment 247452

I’ve been fasting from 7pm til midday the following day (eating between 12-7pm) - I train in the early afternoon so keep all meals tight around the peri-workout window.

Fibre intake has been lower due to the reduction in CHO. I have increased my daily intake of psyllium husk to support digestion + improve satiety. I don’t use ‘flavoured’ or ‘sweetened’ fibre supplements (aka Metamucil). Instead, I make my own by combining 1-2T of psyllium husks with 150ml of pomegranate juice into a small bowl.
Mix it well & let it stand for 5 minutes in the fridge, and you’ll have a sort of ‘jam’ which you can eat on its own, or add to yogurt. You can also make it with cranberry juice use extra liquid if you prefer to drink it.
@LevButlerov you may like this one!
View attachment 247453

PEDs
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDES
BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)
HGH: 2iu early AM

TRAINING
Strength and training performance are in a great spot.

DAY ONE (lower body)
(12G)

• Glute Drive Machine: (2) 110kg for 2x11 with a 2 second hold at the top of each rep + (1) 80kg for 11 for 1+1/4 reps
• DB BSS (contralateral hold): (2) 40kg for 2x15
• Machine RDL: (2) 80kg for 2x15 (these hit the hamstrings and lower glute really nicely, using straps to increase stability & generate more force. Remember: keep a slight flexion/tension in the lumbar spine, engage the lats to bring the bar back, hips + knees go back, & shoulders are all that move forward)

View attachment 247454

• Glute Hyperextension: (2) 27.5kg for 2x15
• Abduction Machine: (2) 55kg for 12, 50kg for 12
• Glute Kickback Machine: 52.5kg for 2x15
• Reverse crunches: (2) 2x15 (using an ab mat for increased spinal flexion & extension & to shift the workload away from the hip flexors)

View attachment 247455

PHYSIQUE UPDATE
This week’s check-in photos. Starting to feel flat now
View attachment 247457
View attachment 247458
View attachment 247459
View attachment 247460
View attachment 247461
@Sassy's Pharmaceuticals @Sassy Rep

Code IRONLAND10 to save & support (if you want to)
https://sassypharma.is

That is a genius idea with the psyllium and cranberry. I will definitely try this.
This phase is increasing your overall definition and leaning you up a tad. Hope that makes the suffering worth it.
I added the glute drive this week after checking yours and @Panda22 logs to get an idea on reps. They really, really work. Thanks sister's.

 

[toddthelineman]

Hi hello

Update: 11/6/2026

Today’s weight: 67.8kg
BP: 112/72
FBG: 4.3

Week three of a brief tidy-up phase.
Calories have been reduced by 100C/ day to keep this deficit short & sweet.

I’m once again becoming familiar with how it feels to be physically hungry. You get used to being uncomfortable in this sport. It’s the hunger, and the drive that comes with it, that will get you ahead.
Energy outside of the gym is pretty low, but it hasn’t slowed me down yet.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 2380 (300C/ 160 P/ 60F)
Non-training day Calories: 2180 (250C/ 160 P/ 50F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC, curicumin
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

NUTRITION
Meals 3 & 4
Greens, rump steak & roasted spudlite potatoes
View attachment 247451

Sprouted rye with avocado, tomato & egg
View attachment 247452

I’ve been fasting from 7pm til midday the following day (eating between 12-7pm) - I train in the early afternoon so keep all meals tight around the peri-workout window.

Fibre intake has been lower due to the reduction in CHO. I have increased my daily intake of psyllium husk to support digestion + improve satiety. I don’t use ‘flavoured’ or ‘sweetened’ fibre supplements (aka Metamucil). Instead, I make my own by combining 1-2T of psyllium husks with 150ml of pomegranate juice into a small bowl.
Mix it well & let it stand for 5 minutes in the fridge, and you’ll have a sort of ‘jam’ which you can eat on its own, or add to yogurt. You can also make it with cranberry juice use extra liquid if you prefer to drink it.
@LevButlerov you may like this one!
View attachment 247453

PEDs
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDES
BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)
HGH: 2iu early AM

TRAINING
Strength and training performance are in a great spot.

DAY ONE (lower body)
(12G)

• Glute Drive Machine: (2) 110kg for 2x11 with a 2 second hold at the top of each rep + (1) 80kg for 11 for 1+1/4 reps
• DB BSS (contralateral hold): (2) 40kg for 2x15
• Machine RDL: (2) 80kg for 2x15 (these hit the hamstrings and lower glute really nicely, using straps to increase stability & generate more force. Remember: keep a slight flexion/tension in the lumbar spine, engage the lats to bring the bar back, hips + knees go back, & shoulders are all that move forward)

View attachment 247454

• Glute Hyperextension: (2) 27.5kg for 2x15
• Abduction Machine: (2) 55kg for 12, 50kg for 12
• Glute Kickback Machine: 52.5kg for 2x15
• Reverse crunches: (2) 2x15 (using an ab mat for increased spinal flexion & extension & to shift the workload away from the hip flexors)

View attachment 247455

PHYSIQUE UPDATE
This week’s check-in photos. Starting to feel flat now
View attachment 247457
View attachment 247458
View attachment 247459
View attachment 247460
View attachment 247461
@Sassy's Pharmaceuticals @Sassy Rep

Code IRONLAND10 to save & support (if you want to)
https://sassypharma.is

Welp. I’m starving now hahaha

 

[Alice_In_Ironland]

Welp. I’m starving now hahaha

Haha, you and me both bro

 

[Alice_In_Ironland]

That is a genius idea with the psyllium and cranberry. I will definitely try this.
This phase is increasing your overall definition and leaning you up a tad. Hope that makes the suffering worth it.
I added the glute drive this week after checking yours and @Panda22 logs to get an idea on reps. They really, really work. Thanks sister's.

Big fan of the glute drive! Trick for me has been slow lowering to really get a stretch through the glutes, and then explosive drive up with a 2 sec hold at top to milk the time under tension. Brutal but effective!

 

[Alice_In_Ironland]

amazing pics sister you're hardening up and looking good, are you going to be dropping some retatrutide dose in? @Alice_In_Ironland

training videos really good, you shave clean form and you squeeze the muscle, very pro!

@Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @bss @Ohdamn @Koba

Thank you @LevButlerov no plan to add any at this stage, my digestion & sleep are in a good spot which is really helping my recovery at the moment. If anything I will lower the dose of Metformin and Jardiance slightly, as I’ve been getting hypo fasted BG readings since dropping my carbs to 250-300

 

[bss]

Big fan of the glute drive! Trick for me has been slow lowering to really get a stretch through the glutes, and then explosive drive up with a 2 sec hold at top to milk the time under tension. Brutal but effective!

That slow eccentric into an explosive drive with a hold up top absolutely cooks the glutes, brutal but it flat out works.

 

[Koba]

Your physique has visually improved in shape, definition, and muscular detail compared to the previous week!
You may be feeling flat, but visually you look bigger, as in more musculature/muscularity & noticeably leaner!️

 

[Koba]

Thank you @LevButlerov no plan to add any at this stage, my digestion & sleep are in a good spot which is really helping my recovery at the moment. If anything I will lower the dose of Metformin and Jardiance slightly, as I’ve been getting hypo fasted BG readings since dropping my carbs to 250-300

You could try taking your Jardiance first thing in the morning as opposed to pre bed, as it would have less time in your system clearing out sugar before you eat your first meal of the day.
Theoretically you should have less chance of going hypo this way

 

[Ohdamn]

Hi hello

Update: 11/6/2026

Today’s weight: 67.8kg
BP: 112/72
FBG: 4.3

Week three of a brief tidy-up phase.
Calories have been reduced by 100C/ day to keep this deficit short & sweet.

I’m once again becoming familiar with how it feels to be physically hungry. You get used to being uncomfortable in this sport. It’s the hunger, and the drive that comes with it, that will get you ahead.
Energy outside of the gym is pretty low, but it hasn’t slowed me down yet.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 2380 (300C/ 160 P/ 60F)
Non-training day Calories: 2180 (250C/ 160 P/ 50F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC, curicumin
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

NUTRITION
Meals 3 & 4
Greens, rump steak & roasted spudlite potatoes
View attachment 247451

Sprouted rye with avocado, tomato & egg
View attachment 247452

I’ve been fasting from 7pm til midday the following day (eating between 12-7pm) - I train in the early afternoon so keep all meals tight around the peri-workout window.

Fibre intake has been lower due to the reduction in CHO. I have increased my daily intake of psyllium husk to support digestion + improve satiety. I don’t use ‘flavoured’ or ‘sweetened’ fibre supplements (aka Metamucil). Instead, I make my own by combining 1-2T of psyllium husks with 150ml of pomegranate juice into a small bowl.
Mix it well & let it stand for 5 minutes in the fridge, and you’ll have a sort of ‘jam’ which you can eat on its own, or add to yogurt. You can also make it with cranberry juice use extra liquid if you prefer to drink it.
@LevButlerov you may like this one!
View attachment 247453

PEDs
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDES
BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)
HGH: 2iu early AM

TRAINING
Strength and training performance are in a great spot.

DAY ONE (lower body)
(12G)

• Glute Drive Machine: (2) 110kg for 2x11 with a 2 second hold at the top of each rep + (1) 80kg for 11 for 1+1/4 reps
• DB BSS (contralateral hold): (2) 40kg for 2x15
• Machine RDL: (2) 80kg for 2x15 (these hit the hamstrings and lower glute really nicely, using straps to increase stability & generate more force. Remember: keep a slight flexion/tension in the lumbar spine, engage the lats to bring the bar back, hips + knees go back, & shoulders are all that move forward)

View attachment 247454

• Glute Hyperextension: (2) 27.5kg for 2x15
• Abduction Machine: (2) 55kg for 12, 50kg for 12
• Glute Kickback Machine: 52.5kg for 2x15
• Reverse crunches: (2) 2x15 (using an ab mat for increased spinal flexion & extension & to shift the workload away from the hip flexors)

View attachment 247455

PHYSIQUE UPDATE
This week’s check-in photos. Starting to feel flat now
View attachment 247457
View attachment 247458
View attachment 247459
View attachment 247460
View attachment 247461
@Sassy's Pharmaceuticals @Sassy Rep

Code IRONLAND10 to save & support (if you want to)
https://sassypharma.is

strong, healthy, and athletic Love the food quality and attention to detail.

 

[Panda22]

Hi hello

Update: 11/6/2026

Today’s weight: 67.8kg
BP: 112/72
FBG: 4.3

Week three of a brief tidy-up phase.
Calories have been reduced by 100C/ day to keep this deficit short & sweet.

I’m once again becoming familiar with how it feels to be physically hungry. You get used to being uncomfortable in this sport. It’s the hunger, and the drive that comes with it, that will get you ahead.
Energy outside of the gym is pretty low, but it hasn’t slowed me down yet.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 2380 (300C/ 160 P/ 60F)
Non-training day Calories: 2180 (250C/ 160 P/ 50F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC, curicumin
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

NUTRITION
Meals 3 & 4
Greens, rump steak & roasted spudlite potatoes
View attachment 247451

Sprouted rye with avocado, tomato & egg
View attachment 247452

I’ve been fasting from 7pm til midday the following day (eating between 12-7pm) - I train in the early afternoon so keep all meals tight around the peri-workout window.

Fibre intake has been lower due to the reduction in CHO. I have increased my daily intake of psyllium husk to support digestion + improve satiety. I don’t use ‘flavoured’ or ‘sweetened’ fibre supplements (aka Metamucil). Instead, I make my own by combining 1-2T of psyllium husks with 150ml of pomegranate juice into a small bowl.
Mix it well & let it stand for 5 minutes in the fridge, and you’ll have a sort of ‘jam’ which you can eat on its own, or add to yogurt. You can also make it with cranberry juice use extra liquid if you prefer to drink it.
@LevButlerov you may like this one!
View attachment 247453

PEDs
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDES
BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)
HGH: 2iu early AM

TRAINING
Strength and training performance are in a great spot.

DAY ONE (lower body)
(12G)

• Glute Drive Machine: (2) 110kg for 2x11 with a 2 second hold at the top of each rep + (1) 80kg for 11 for 1+1/4 reps
• DB BSS (contralateral hold): (2) 40kg for 2x15
• Machine RDL: (2) 80kg for 2x15 (these hit the hamstrings and lower glute really nicely, using straps to increase stability & generate more force. Remember: keep a slight flexion/tension in the lumbar spine, engage the lats to bring the bar back, hips + knees go back, & shoulders are all that move forward)

View attachment 247454

• Glute Hyperextension: (2) 27.5kg for 2x15
• Abduction Machine: (2) 55kg for 12, 50kg for 12
• Glute Kickback Machine: 52.5kg for 2x15
• Reverse crunches: (2) 2x15 (using an ab mat for increased spinal flexion & extension & to shift the workload away from the hip flexors)

View attachment 247455

PHYSIQUE UPDATE
This week’s check-in photos. Starting to feel flat now
View attachment 247457
View attachment 247458
View attachment 247459
View attachment 247460
View attachment 247461
@Sassy's Pharmaceuticals @Sassy Rep

Code IRONLAND10 to save & support (if you want to)
https://sassypharma.is

That’s a really interesting way to use the psyllium husk! I’m going to give that a try on morning oats

 

[LevButlerov]

Thank you @LevButlerov no plan to add any at this stage, my digestion & sleep are in a good spot which is really helping my recovery at the moment. If anything I will lower the dose of Metformin and Jardiance slightly, as I’ve been getting hypo fasted BG readings since dropping my carbs to 250-300

sure as you lower it update us curious how it goes

 

[waggat]

Hi hello

Update: 11/6/2026

Today’s weight: 67.8kg
BP: 112/72
FBG: 4.3

Week three of a brief tidy-up phase.
Calories have been reduced by 100C/ day to keep this deficit short & sweet.

I’m once again becoming familiar with how it feels to be physically hungry. You get used to being uncomfortable in this sport. It’s the hunger, and the drive that comes with it, that will get you ahead.
Energy outside of the gym is pretty low, but it hasn’t slowed me down yet.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 2380 (300C/ 160 P/ 60F)
Non-training day Calories: 2180 (250C/ 160 P/ 50F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC, curicumin
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

NUTRITION
Meals 3 & 4
Greens, rump steak & roasted spudlite potatoes
View attachment 247451

Sprouted rye with avocado, tomato & egg
View attachment 247452

I’ve been fasting from 7pm til midday the following day (eating between 12-7pm) - I train in the early afternoon so keep all meals tight around the peri-workout window.

Fibre intake has been lower due to the reduction in CHO. I have increased my daily intake of psyllium husk to support digestion + improve satiety. I don’t use ‘flavoured’ or ‘sweetened’ fibre supplements (aka Metamucil). Instead, I make my own by combining 1-2T of psyllium husks with 150ml of pomegranate juice into a small bowl.
Mix it well & let it stand for 5 minutes in the fridge, and you’ll have a sort of ‘jam’ which you can eat on its own, or add to yogurt. You can also make it with cranberry juice use extra liquid if you prefer to drink it.
@LevButlerov you may like this one!
View attachment 247453

PEDs
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDES
BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)
HGH: 2iu early AM

TRAINING
Strength and training performance are in a great spot.

DAY ONE (lower body)
(12G)

• Glute Drive Machine: (2) 110kg for 2x11 with a 2 second hold at the top of each rep + (1) 80kg for 11 for 1+1/4 reps
• DB BSS (contralateral hold): (2) 40kg for 2x15
• Machine RDL: (2) 80kg for 2x15 (these hit the hamstrings and lower glute really nicely, using straps to increase stability & generate more force. Remember: keep a slight flexion/tension in the lumbar spine, engage the lats to bring the bar back, hips + knees go back, & shoulders are all that move forward)

View attachment 247454

• Glute Hyperextension: (2) 27.5kg for 2x15
• Abduction Machine: (2) 55kg for 12, 50kg for 12
• Glute Kickback Machine: 52.5kg for 2x15
• Reverse crunches: (2) 2x15 (using an ab mat for increased spinal flexion & extension & to shift the workload away from the hip flexors)

View attachment 247455

PHYSIQUE UPDATE
This week’s check-in photos. Starting to feel flat now
View attachment 247457
View attachment 247458
View attachment 247459
View attachment 247460
View attachment 247461
@Sassy's Pharmaceuticals @Sassy Rep

Code IRONLAND10 to save & support (if you want to)
https://sassypharma.is

That seems like a big reduction in cals for a 'tidy up'. Is that down around 1000/day?

That avo, tomato and egg on toast looks so good!

 

[Alice_In_Ironland]

You could try taking your Jardiance first thing in the morning as opposed to pre bed, as it would have less time in your system clearing out sugar before you eat your first meal of the day.
Theoretically you should have less chance of going hypo this way

Thank you, that’s a good idea, I’ll give it a try!

 

[Alice_In_Ironland]

That seems like a big reduction in cals for a 'tidy up'. Is that down around 1000/day?

That avo, tomato and egg on toast looks so good!

Yep big drop, but I won’t be dieting for long, currently training performance is still great so starting off with a more aggressive approach to capitalise on the extra energy & recovery while I’m still fresh.

 

[Alice_In_Ironland]

Hi hello

Update: 14/6/2026

Today’s weight: 67kg

Week three of a brief tidy-up phase.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

Fasted activities: start my days with a 3km walk on the treadmill. I’ll drink 2-3L of water during this time.

INPUT
Training Day Calories: 2380 (300C/ 160 P/ 60F)
Non-training day Calories: 2180 (250C/ 160 P/ 50F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC, curicumin
3x @RGSX for HER caps
PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

NUTRITION
Meals 3, 4 & 5

Greens, rump steak & roasted spudlite potatoes

Cream of rice with banana & walnuts

Sprouted rye with avocado, tomato, salmon & egg

PEDs
Metformin XR - 500mg
Jardiance - 10mg (reduced from 15mg)

PEPTIDES
BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)
HGH: 2iu
@Sassy's Pharmaceuticals

TRAINING
Strength and training performance are in a great spot.
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl (2): 45kgx15 for 2

• Leg Extension (2): 62.3x13, 62.3kgx13

• Glute Hypertension (2): 27.5kg for 2x12
• DB Walking Lunges (2): 22.5kg DBs for 15 reps/ leg x2
• Good Mornings (angled smith machine) (2): 36.25kg for 2x15
• Rear-facing cable curls (back supported) (3): 30kg for 2x12, 20kgx10
• Close-grip Smith Machine Bench (2): 36.25kg for 2x12

I yearn for a clean kitchen. My birds have other plans

@Sassy's Pharmaceuticals @Sassy Rep
Code IRONLAND10 to save & support
(if you want to)
https://sassypharma.is

 

[Pigsy]

Love the training videos, reminds me need to start doing again

 

[rizzlekdizzle]

Nice entry! And the food especially looks great!

 

[Kopite67]

Hi hello

Update: 14/6/2026

Today’s weight: 67kg

Week three of a brief tidy-up phase.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

Fasted activities: start my days with a 3km walk on the treadmill. I’ll drink 2-3L of water during this time.
View attachment 249129

INPUT
Training Day Calories: 2380 (300C/ 160 P/ 60F)
Non-training day Calories: 2180 (250C/ 160 P/ 50F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC, curicumin
3x @RGSX for HER caps
PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

NUTRITION
Meals 3, 4 & 5
View attachment 249130
Greens, rump steak & roasted spudlite potatoes

View attachment 249131
Cream of rice with banana & walnuts

View attachment 249132
Sprouted rye with avocado, tomato, salmon & egg

PEDs
Metformin XR - 500mg
Jardiance - 10mg (reduced from 15mg)

PEPTIDES
BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)
HGH: 2iu
@Sassy's Pharmaceuticals

TRAINING
Strength and training performance are in a great spot.
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl (2): 45kgx15 for 2

View attachment 249133

• Leg Extension (2): 62.3x13, 62.3kgx13

View attachment 249134

• Glute Hypertension (2): 27.5kg for 2x12
• DB Walking Lunges (2): 22.5kg DBs for 15 reps/ leg x2
• Good Mornings (angled smith machine) (2): 36.25kg for 2x15
• Rear-facing cable curls (back supported) (3): 30kg for 2x12, 20kgx10
• Close-grip Smith Machine Bench (2): 36.25kg for 2x12

View attachment 249135

I yearn for a clean kitchen. My birds have other plans
View attachment 249136

@Sassy's Pharmaceuticals @Sassy Rep
Code IRONLAND10 to save & support
(if you want to)
https://sassypharma.is

Fantastic update as usual. A highlight when they come through.
The meals are fantastic and are restaurant quality in how they look
Love the training videos, your form and tempo is perfect on every single one.
Still the cutest bird on Evo.....and the naughtiest

 

[Koba]

Hi hello

Update: 14/6/2026

Today’s weight: 67kg

Week three of a brief tidy-up phase.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

Fasted activities: start my days with a 3km walk on the treadmill. I’ll drink 2-3L of water during this time.
View attachment 249129

INPUT
Training Day Calories: 2380 (300C/ 160 P/ 60F)
Non-training day Calories: 2180 (250C/ 160 P/ 50F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC, curicumin
3x @RGSX for HER caps
PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

NUTRITION
Meals 3, 4 & 5
View attachment 249130
Greens, rump steak & roasted spudlite potatoes

View attachment 249131
Cream of rice with banana & walnuts

View attachment 249132
Sprouted rye with avocado, tomato, salmon & egg

PEDs
Metformin XR - 500mg
Jardiance - 10mg (reduced from 15mg)

PEPTIDES
BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)
HGH: 2iu
@Sassy's Pharmaceuticals

TRAINING
Strength and training performance are in a great spot.
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl (2): 45kgx15 for 2

View attachment 249133

• Leg Extension (2): 62.3x13, 62.3kgx13

View attachment 249134

• Glute Hypertension (2): 27.5kg for 2x12
• DB Walking Lunges (2): 22.5kg DBs for 15 reps/ leg x2
• Good Mornings (angled smith machine) (2): 36.25kg for 2x15
• Rear-facing cable curls (back supported) (3): 30kg for 2x12, 20kgx10
• Close-grip Smith Machine Bench (2): 36.25kg for 2x12

View attachment 249135

I yearn for a clean kitchen. My birds have other plans
View attachment 249136

@Sassy's Pharmaceuticals @Sassy Rep
Code IRONLAND10 to save & support
(if you want to)
https://sassypharma.is

There is always so much detail, life & colour in your logs, I look forward to seeing them every time!
Your form & tempo is always perfect & I can see in your movement patterns you fishing for the most amount of tension in your reps, controlling the negative, keeping the tension on the muscle all the way to full stretch, then BoOM!Quickly reversing the movement pattern like a tightly recoiled springMaking the muscle do all of the work.
Budgies are such friendly faithful little sparks of life! ️ they are always so vibrant & full of personality & happy to see you
I miss one being around me.
They live for such a long time too, they really are gorgeous little birds!

 

[LevButlerov]

Hi hello

Update: 14/6/2026

Today’s weight: 67kg

Week three of a brief tidy-up phase.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

Fasted activities: start my days with a 3km walk on the treadmill. I’ll drink 2-3L of water during this time.
View attachment 249129

INPUT
Training Day Calories: 2380 (300C/ 160 P/ 60F)
Non-training day Calories: 2180 (250C/ 160 P/ 50F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC, curicumin
3x @RGSX for HER caps
PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

NUTRITION
Meals 3, 4 & 5
View attachment 249130
Greens, rump steak & roasted spudlite potatoes

View attachment 249131
Cream of rice with banana & walnuts

View attachment 249132
Sprouted rye with avocado, tomato, salmon & egg

PEDs
Metformin XR - 500mg
Jardiance - 10mg (reduced from 15mg)

PEPTIDES
BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)
HGH: 2iu
@Sassy's Pharmaceuticals

TRAINING
Strength and training performance are in a great spot.
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl (2): 45kgx15 for 2

View attachment 249133

• Leg Extension (2): 62.3x13, 62.3kgx13

View attachment 249134

• Glute Hypertension (2): 27.5kg for 2x12
• DB Walking Lunges (2): 22.5kg DBs for 15 reps/ leg x2
• Good Mornings (angled smith machine) (2): 36.25kg for 2x15
• Rear-facing cable curls (back supported) (3): 30kg for 2x12, 20kgx10
• Close-grip Smith Machine Bench (2): 36.25kg for 2x12

View attachment 249135

I yearn for a clean kitchen. My birds have other plans
View attachment 249136

@Sassy's Pharmaceuticals @Sassy Rep
Code IRONLAND10 to save & support
(if you want to)
https://sassypharma.is

good training videos sister love the hardcore push! and your little bird is the best lol soooo cute

 

[stevesmi]

Hi hello

Update: 14/6/2026

Today’s weight: 67kg

Week three of a brief tidy-up phase.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

Fasted activities: start my days with a 3km walk on the treadmill. I’ll drink 2-3L of water during this time.
View attachment 249129

INPUT
Training Day Calories: 2380 (300C/ 160 P/ 60F)
Non-training day Calories: 2180 (250C/ 160 P/ 50F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC, curicumin
3x @RGSX for HER caps
PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

NUTRITION
Meals 3, 4 & 5
View attachment 249130
Greens, rump steak & roasted spudlite potatoes

View attachment 249131
Cream of rice with banana & walnuts

View attachment 249132
Sprouted rye with avocado, tomato, salmon & egg

PEDs
Metformin XR - 500mg
Jardiance - 10mg (reduced from 15mg)

PEPTIDES
BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)
HGH: 2iu
@Sassy's Pharmaceuticals

TRAINING
Strength and training performance are in a great spot.
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl (2): 45kgx15 for 2

View attachment 249133

• Leg Extension (2): 62.3x13, 62.3kgx13

View attachment 249134

• Glute Hypertension (2): 27.5kg for 2x12
• DB Walking Lunges (2): 22.5kg DBs for 15 reps/ leg x2
• Good Mornings (angled smith machine) (2): 36.25kg for 2x15
• Rear-facing cable curls (back supported) (3): 30kg for 2x12, 20kgx10
• Close-grip Smith Machine Bench (2): 36.25kg for 2x12

View attachment 249135

I yearn for a clean kitchen. My birds have other plans
View attachment 249136

@Sassy's Pharmaceuticals @Sassy Rep
Code IRONLAND10 to save & support
(if you want to)
https://sassypharma.is

@Alice_In_Ironland I used to have one of those birds growing up, as well. Actually, I had maybe three of them. They were really big eaters. They used to eat so much I never could believe how much they ate.

 

[Leozin]

Hi hello

Update: 11/6/2026

Today’s weight: 67.8kg
BP: 112/72
FBG: 4.3

Week three of a brief tidy-up phase.
Calories have been reduced by 100C/ day to keep this deficit short & sweet.

I’m once again becoming familiar with how it feels to be physically hungry. You get used to being uncomfortable in this sport. It’s the hunger, and the drive that comes with it, that will get you ahead.
Energy outside of the gym is pretty low, but it hasn’t slowed me down yet.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 2380 (300C/ 160 P/ 60F)
Non-training day Calories: 2180 (250C/ 160 P/ 50F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC, curicumin
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

NUTRITION
Meals 3 & 4
Greens, rump steak & roasted spudlite potatoes
View attachment 247451

Sprouted rye with avocado, tomato & egg
View attachment 247452

I’ve been fasting from 7pm til midday the following day (eating between 12-7pm) - I train in the early afternoon so keep all meals tight around the peri-workout window.

Fibre intake has been lower due to the reduction in CHO. I have increased my daily intake of psyllium husk to support digestion + improve satiety. I don’t use ‘flavoured’ or ‘sweetened’ fibre supplements (aka Metamucil). Instead, I make my own by combining 1-2T of psyllium husks with 150ml of pomegranate juice into a small bowl.
Mix it well & let it stand for 5 minutes in the fridge, and you’ll have a sort of ‘jam’ which you can eat on its own, or add to yogurt. You can also make it with cranberry juice use extra liquid if you prefer to drink it.
@LevButlerov you may like this one!
View attachment 247453

PEDs
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDES
BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)
HGH: 2iu early AM

TRAINING
Strength and training performance are in a great spot.

DAY ONE (lower body)
(12G)

• Glute Drive Machine: (2) 110kg for 2x11 with a 2 second hold at the top of each rep + (1) 80kg for 11 for 1+1/4 reps
• DB BSS (contralateral hold): (2) 40kg for 2x15
• Machine RDL: (2) 80kg for 2x15 (these hit the hamstrings and lower glute really nicely, using straps to increase stability & generate more force. Remember: keep a slight flexion/tension in the lumbar spine, engage the lats to bring the bar back, hips + knees go back, & shoulders are all that move forward)

View attachment 247454

• Glute Hyperextension: (2) 27.5kg for 2x15
• Abduction Machine: (2) 55kg for 12, 50kg for 12
• Glute Kickback Machine: 52.5kg for 2x15
• Reverse crunches: (2) 2x15 (using an ab mat for increased spinal flexion & extension & to shift the workload away from the hip flexors)

View attachment 247455

PHYSIQUE UPDATE
This week’s check-in photos. Starting to feel flat now
View attachment 247457
View attachment 247458
View attachment 247459
View attachment 247460
View attachment 247461
@Sassy's Pharmaceuticals @Sassy Rep

Code IRONLAND10 to save & support (if you want to)
https://sassypharma.is

Awesome update!

Love those reverse crunch. Ill do them this week as well!

 

[toddthelineman]

@Alice_In_Ironland I used to have one of those birds growing up, as well. Actually, I had maybe three of them. They were really big eaters. They used to eat so much I never could believe how much they ate.

Is it a parakeet? We had cockatiels growing up. We let them fly around the house and the screened in porch. Pretty cool. My aunt had a whole bunch of birds and she bred all kinds of creatures. The love birds were so pretty and SO LOUD

 

[rizzlekdizzle]

Is it a parakeet? We had cockatiels growing up. We let them fly around the house and the screened in porch. Pretty cool. My aunt had a whole bunch of birds and she bred all kinds of creatures. The love birds were so pretty and SO LOUD

in Australia a parakeet, cockatiel or weero is the same thing I believe

 

[Alice_In_Ironland]

Is it a parakeet? We had cockatiels growing up. We let them fly around the house and the screened in porch. Pretty cool. My aunt had a whole bunch of birds and she bred all kinds of creatures. The love birds were so pretty and SO LOUD

They are parakeets in Australia we call them budgerigars and can actually be found in the wild here (native birds). Indeed they are noisy! I am thinking of getting a baby cockatiel to add to my flock - what’s one more bird, right?

 

[Alice_In_Ironland]

Awesome update!

Love those reverse crunch. Ill do them this week as well!

They are killer with the ab mat!

 

[Panda22]

They are parakeets in Australia we call them budgerigars and can actually be found in the wild here (native birds). Indeed they are noisy! I am thinking of getting a baby cockatiel to add to my flock - what’s one more bird, right?

If you get one more you might as well get two

 

[Mobster]

Week three of a brief tidy-up phase.

What's a tidy up phase?

 

[Alice_In_Ironland]

Week three of a brief tidy-up phase.

What's a tidy up phase?

Brief period in a caloric deficit to get a little leaner/ drop some BF & restore some insulin sensitivity. I haven’t let myself gain too much BF over my 8 month surplus phase & I’m not striving to get stage lean now either

 

[stevesmi]

Is it a parakeet? We had cockatiels growing up. We let them fly around the house and the screened in porch. Pretty cool. My aunt had a whole bunch of birds and she bred all kinds of creatures. The love birds were so pretty and SO LOUD

As others have said budgies or parakeet. The flea market near me used to sell them
Easy birds to care for and they don’t live long like those big parrots

 

[toddthelineman]

If you get one more you might as well get two

We had two. They got busy every single morning hahaha. Only ever made one egg.

 

[2Thick]

Hi hello

Update: 14/6/2026

Today’s weight: 67kg

Week three of a brief tidy-up phase.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

Fasted activities: start my days with a 3km walk on the treadmill. I’ll drink 2-3L of water during this time.
View attachment 249129

INPUT
Training Day Calories: 2380 (300C/ 160 P/ 60F)
Non-training day Calories: 2180 (250C/ 160 P/ 50F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC, curicumin
3x @RGSX for HER caps
PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

NUTRITION
Meals 3, 4 & 5
View attachment 249130
Greens, rump steak & roasted spudlite potatoes

View attachment 249131
Cream of rice with banana & walnuts

View attachment 249132
Sprouted rye with avocado, tomato, salmon & egg

PEDs
Metformin XR - 500mg
Jardiance - 10mg (reduced from 15mg)

PEPTIDES
BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)
HGH: 2iu
@Sassy's Pharmaceuticals

TRAINING
Strength and training performance are in a great spot.
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl (2): 45kgx15 for 2

View attachment 249133

• Leg Extension (2): 62.3x13, 62.3kgx13

View attachment 249134

• Glute Hypertension (2): 27.5kg for 2x12
• DB Walking Lunges (2): 22.5kg DBs for 15 reps/ leg x2
• Good Mornings (angled smith machine) (2): 36.25kg for 2x15
• Rear-facing cable curls (back supported) (3): 30kg for 2x12, 20kgx10
• Close-grip Smith Machine Bench (2): 36.25kg for 2x12

View attachment 249135

I yearn for a clean kitchen. My birds have other plans
View attachment 249136

@Sassy's Pharmaceuticals @Sassy Rep
Code IRONLAND10 to save & support
(if you want to)
https://sassypharma.is

wow the food looks great! you make it look easy and healthy at the same time. i am impressed ! @Alice_In_Ironland

 

[Ulter]

Hi hello

Update: 14/6/2026

Today’s weight: 67kg

Week three of a brief tidy-up phase.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

Fasted activities: start my days with a 3km walk on the treadmill. I’ll drink 2-3L of water during this time.
View attachment 249129

INPUT
Training Day Calories: 2380 (300C/ 160 P/ 60F)
Non-training day Calories: 2180 (250C/ 160 P/ 50F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC, curicumin
3x @RGSX for HER caps
PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

NUTRITION
Meals 3, 4 & 5
View attachment 249130
Greens, rump steak & roasted spudlite potatoes

View attachment 249131
Cream of rice with banana & walnuts

View attachment 249132
Sprouted rye with avocado, tomato, salmon & egg

PEDs
Metformin XR - 500mg
Jardiance - 10mg (reduced from 15mg)

PEPTIDES
BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)
HGH: 2iu
@Sassy's Pharmaceuticals

TRAINING
Strength and training performance are in a great spot.
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl (2): 45kgx15 for 2

View attachment 249133

• Leg Extension (2): 62.3x13, 62.3kgx13

View attachment 249134

• Glute Hypertension (2): 27.5kg for 2x12
• DB Walking Lunges (2): 22.5kg DBs for 15 reps/ leg x2
• Good Mornings (angled smith machine) (2): 36.25kg for 2x15
• Rear-facing cable curls (back supported) (3): 30kg for 2x12, 20kgx10
• Close-grip Smith Machine Bench (2): 36.25kg for 2x12

View attachment 249135

I yearn for a clean kitchen. My birds have other plans
View attachment 249136

@Sassy's Pharmaceuticals @Sassy Rep
Code IRONLAND10 to save & support
(if you want to)
https://sassypharma.is

does this bird fly around loose in your house? @Alice_In_Ironland seems like it likes eating greens

 

[ROIDDERS]

Hi hello

Update: 14/6/2026

Today’s weight: 67kg

Week three of a brief tidy-up phase.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

Fasted activities: start my days with a 3km walk on the treadmill. I’ll drink 2-3L of water during this time.
View attachment 249129

INPUT
Training Day Calories: 2380 (300C/ 160 P/ 60F)
Non-training day Calories: 2180 (250C/ 160 P/ 50F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC, curicumin
3x @RGSX for HER caps
PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

NUTRITION
Meals 3, 4 & 5
View attachment 249130
Greens, rump steak & roasted spudlite potatoes

View attachment 249131
Cream of rice with banana & walnuts

View attachment 249132
Sprouted rye with avocado, tomato, salmon & egg

PEDs
Metformin XR - 500mg
Jardiance - 10mg (reduced from 15mg)

PEPTIDES
BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)
HGH: 2iu
@Sassy's Pharmaceuticals

TRAINING
Strength and training performance are in a great spot.
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl (2): 45kgx15 for 2

View attachment 249133

• Leg Extension (2): 62.3x13, 62.3kgx13

View attachment 249134

• Glute Hypertension (2): 27.5kg for 2x12
• DB Walking Lunges (2): 22.5kg DBs for 15 reps/ leg x2
• Good Mornings (angled smith machine) (2): 36.25kg for 2x15
• Rear-facing cable curls (back supported) (3): 30kg for 2x12, 20kgx10
• Close-grip Smith Machine Bench (2): 36.25kg for 2x12

View attachment 249135

I yearn for a clean kitchen. My birds have other plans
View attachment 249136

@Sassy's Pharmaceuticals @Sassy Rep
Code IRONLAND10 to save & support
(if you want to)
https://sassypharma.is

@Alice_In_Ironland looks fun with the workouts. can see your hammy's and glutes getting pumped on those curls. its good to see you killing it

 

[ceo]

Hi hello

Update: 14/6/2026

Today’s weight: 67kg

Week three of a brief tidy-up phase.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

Fasted activities: start my days with a 3km walk on the treadmill. I’ll drink 2-3L of water during this time.
View attachment 249129

INPUT
Training Day Calories: 2380 (300C/ 160 P/ 60F)
Non-training day Calories: 2180 (250C/ 160 P/ 50F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC, curicumin
3x @RGSX for HER caps
PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

NUTRITION
Meals 3, 4 & 5
View attachment 249130
Greens, rump steak & roasted spudlite potatoes

View attachment 249131
Cream of rice with banana & walnuts

View attachment 249132
Sprouted rye with avocado, tomato, salmon & egg

PEDs
Metformin XR - 500mg
Jardiance - 10mg (reduced from 15mg)

PEPTIDES
BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)
HGH: 2iu
@Sassy's Pharmaceuticals

TRAINING
Strength and training performance are in a great spot.
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl (2): 45kgx15 for 2

View attachment 249133

• Leg Extension (2): 62.3x13, 62.3kgx13

View attachment 249134

• Glute Hypertension (2): 27.5kg for 2x12
• DB Walking Lunges (2): 22.5kg DBs for 15 reps/ leg x2
• Good Mornings (angled smith machine) (2): 36.25kg for 2x15
• Rear-facing cable curls (back supported) (3): 30kg for 2x12, 20kgx10
• Close-grip Smith Machine Bench (2): 36.25kg for 2x12

View attachment 249135

I yearn for a clean kitchen. My birds have other plans
View attachment 249136

@Sassy's Pharmaceuticals @Sassy Rep
Code IRONLAND10 to save & support
(if you want to)
https://sassypharma.is

Sister, you pumpin the iron like an absolute champion. I don't expect anything less from you. You are a very important part of the EVO family. @Alice_In_Ironland

 

[RoySimpson]

Hi hello

Update: 14/6/2026

Today’s weight: 67kg

Week three of a brief tidy-up phase.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

Fasted activities: start my days with a 3km walk on the treadmill. I’ll drink 2-3L of water during this time.
View attachment 249129

INPUT
Training Day Calories: 2380 (300C/ 160 P/ 60F)
Non-training day Calories: 2180 (250C/ 160 P/ 50F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC, curicumin
3x @RGSX for HER caps
PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

NUTRITION
Meals 3, 4 & 5
View attachment 249130
Greens, rump steak & roasted spudlite potatoes

View attachment 249131
Cream of rice with banana & walnuts

View attachment 249132
Sprouted rye with avocado, tomato, salmon & egg

PEDs
Metformin XR - 500mg
Jardiance - 10mg (reduced from 15mg)

PEPTIDES
BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)
HGH: 2iu
@Sassy's Pharmaceuticals

TRAINING
Strength and training performance are in a great spot.
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl (2): 45kgx15 for 2

View attachment 249133

• Leg Extension (2): 62.3x13, 62.3kgx13

View attachment 249134

• Glute Hypertension (2): 27.5kg for 2x12
• DB Walking Lunges (2): 22.5kg DBs for 15 reps/ leg x2
• Good Mornings (angled smith machine) (2): 36.25kg for 2x15
• Rear-facing cable curls (back supported) (3): 30kg for 2x12, 20kgx10
• Close-grip Smith Machine Bench (2): 36.25kg for 2x12

View attachment 249135

I yearn for a clean kitchen. My birds have other plans
View attachment 249136

@Sassy's Pharmaceuticals @Sassy Rep
Code IRONLAND10 to save & support
(if you want to)
https://sassypharma.is

@Alice_In_Ironland Great update! Food is on point! Cool bird!

 

[ballin2504]

Hi hello

Update: 14/6/2026

Today’s weight: 67kg

Week three of a brief tidy-up phase.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

Fasted activities: start my days with a 3km walk on the treadmill. I’ll drink 2-3L of water during this time.
View attachment 249129

INPUT
Training Day Calories: 2380 (300C/ 160 P/ 60F)
Non-training day Calories: 2180 (250C/ 160 P/ 50F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC, curicumin
3x @RGSX for HER caps
PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

NUTRITION
Meals 3, 4 & 5
View attachment 249130
Greens, rump steak & roasted spudlite potatoes

View attachment 249131
Cream of rice with banana & walnuts

View attachment 249132
Sprouted rye with avocado, tomato, salmon & egg

PEDs
Metformin XR - 500mg
Jardiance - 10mg (reduced from 15mg)

PEPTIDES
BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)
HGH: 2iu
@Sassy's Pharmaceuticals

TRAINING
Strength and training performance are in a great spot.
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl (2): 45kgx15 for 2

View attachment 249133

• Leg Extension (2): 62.3x13, 62.3kgx13

View attachment 249134

• Glute Hypertension (2): 27.5kg for 2x12
• DB Walking Lunges (2): 22.5kg DBs for 15 reps/ leg x2
• Good Mornings (angled smith machine) (2): 36.25kg for 2x15
• Rear-facing cable curls (back supported) (3): 30kg for 2x12, 20kgx10
• Close-grip Smith Machine Bench (2): 36.25kg for 2x12

View attachment 249135

I yearn for a clean kitchen. My birds have other plans
View attachment 249136

@Sassy's Pharmaceuticals @Sassy Rep
Code IRONLAND10 to save & support
(if you want to)
https://sassypharma.is

@Alice_In_Ironland birds really pretty. Great training also

 

[Sheshredz]

Hi hello

Update: 14/6/2026

Today’s weight: 67kg

Week three of a brief tidy-up phase.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

Fasted activities: start my days with a 3km walk on the treadmill. I’ll drink 2-3L of water during this time.
View attachment 249129

INPUT
Training Day Calories: 2380 (300C/ 160 P/ 60F)
Non-training day Calories: 2180 (250C/ 160 P/ 50F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC, curicumin
3x @RGSX for HER caps
PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

NUTRITION
Meals 3, 4 & 5
View attachment 249130
Greens, rump steak & roasted spudlite potatoes

View attachment 249131
Cream of rice with banana & walnuts

View attachment 249132
Sprouted rye with avocado, tomato, salmon & egg

PEDs
Metformin XR - 500mg
Jardiance - 10mg (reduced from 15mg)

PEPTIDES
BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)
HGH: 2iu
@Sassy's Pharmaceuticals

TRAINING
Strength and training performance are in a great spot.
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl (2): 45kgx15 for 2

View attachment 249133

• Leg Extension (2): 62.3x13, 62.3kgx13

View attachment 249134

• Glute Hypertension (2): 27.5kg for 2x12
• DB Walking Lunges (2): 22.5kg DBs for 15 reps/ leg x2
• Good Mornings (angled smith machine) (2): 36.25kg for 2x15
• Rear-facing cable curls (back supported) (3): 30kg for 2x12, 20kgx10
• Close-grip Smith Machine Bench (2): 36.25kg for 2x12

View attachment 249135

I yearn for a clean kitchen. My birds have other plans
View attachment 249136

@Sassy's Pharmaceuticals @Sassy Rep
Code IRONLAND10 to save & support
(if you want to)
https://sassypharma.is

I love seeing your bird. Its so cute.

I was always a cat and dog pet house. I'd never even considered owning a bird, but you're tempting me

 

[Alice_In_Ironland]

Sister, you pumpin the iron like an absolute champion. I don't expect anything less from you. You are a very important part of the EVO family. @Alice_In_Ironland

Thank you

 

[Alice_In_Ironland]

does this bird fly around loose in your house? @Alice_In_Ironland seems like it likes eating greens

He does fly around, but most of the time he likes running around on the floor. He does love to eat vegetables. As soon as he sees me taking the bag of vegetables out of the fridge to chop up, he will fly to the kitchen. He gets cranky if I try to move the vegetables away from him

 

[Alice_In_Ironland]

Hi hello

Update: 16/6/2026

Today’s weight: 66.7kg
BP: 110/66
FBG: 4.4

Week four of a brief tidy-up phase. A couple of weight drops over the past few days has seen me hit the 66’s. How good.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 2380 (300C/ 160 P/ 60F)
Non-training day Calories: 2180 (250C/ 160 P/ 50F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

PEDs
Metformin XR - 500mg
Jardiance - 10mg

PEPTIDES
BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)
HGH: 2iu

PHYSIQUE UPDATE
This week’s visuals. Firmly in the ‘flat, but still fat’ stage. So much so that I contemplated not posting these photos; but, it is the reality of a deficit.
At least I’m beginning to see the return of my waist after many months of being MIA

@Sassy's Pharmaceuticals @Sassy Rep
Code IRONLAND10 to save & support (if you want to)
https://sassypharma.is

 

[Kopite67]

Hi hello

Update: 16/6/2026

Today’s weight: 66.7kg
BP: 110/66
FBG: 4.4

Week four of a brief tidy-up phase. A couple of weight drops over the past few days has seen me hit the 66’s. How good.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 2380 (300C/ 160 P/ 60F)
Non-training day Calories: 2180 (250C/ 160 P/ 50F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

PEDs
Metformin XR - 500mg
Jardiance - 10mg

PEPTIDES
BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)
HGH: 2iu

PHYSIQUE UPDATE
This week’s visuals. Firmly in the ‘flat, but still fat’ stage. So much so that I contemplated not posting these photos; but, it is the reality of a deficit.
At least I’m beginning to see the return of my waist after many months of being MIA
View attachment 250334
View attachment 250335
View attachment 250336

@Sassy's Pharmaceuticals @Sassy Rep
Code IRONLAND10 to save & support (if you want to)
https://sassypharma.is

One again you are looking fantastic which is no different from any other update actually. This really goes to show that anyone can have body dysmorphia

 

[Alice_In_Ironland]

One again you are looking fantastic which is no different from any other update actually. This really goes to show that anyone can have body dysmorphia

Thank you! I didn’t mean to suggest that I look bad! Rather, I just prefer the fullness that comes with more food! I don’t get overly pre-occupied or critical of my day-to-day reflection or diet look. I just focus on being grateful to have a body that’s healthy, resilient and response to my training and nutrition. Visuals or different ‘looks’ are so transient anyhow, such big changes can occur & quickly by just adjusting a couple of variables - best not to get too attached to any one look I say

 

[Kopite67]

Thank you! I didn’t mean to suggest that I look bad! Rather, I just prefer the fullness that comes with more food! I don’t get overly pre-occupied or critical of my day-to-day reflection or diet look. I just focus on being grateful to have a body that’s healthy, resilient and response to my training and nutrition. Visuals or different ‘looks’ are so transient anyhow, such big changes can occur & quickly by just adjusting a couple of variables - best not to get too attached to any one look I say

Amen to that sister