Oh...I'm the same @Lexis9784 My body has a tendency to "hold on" to all the not so good stuff. I also have to admit, when I was younger I used to go crazy with things like cheat days, and then spend the next few weeks trying to get back to where I was.
, but thankfully I have outgrown that phase. 
good to see you train hard again sister17th July 2026
Honoured to be logging exclusively for @Southern Cross Labs
Weight: 67.0 Kg
SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue
CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)
CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)
NUTRITION
Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396
Lunch
250g Californian BBQ Chicken F 39g, P 34g, C 3g
100g Peas & Corn F 1g, P 5g, C 9g = Calories 621
Snacks
Pink Lady Apple F 0g, P 1g, C 1g = Calories 80
Large Banana F 0g, P 2g, C31g = Calories 80
Chocolate Protein Pudding - F 6g, P 15g, C 10g = Calories 169
Morning Tea
– Spicey Chorizo)
-Cheddar Cheese) F 14g, P 10g, C 8g = Calories 198
- Cracker Biscuits)
Daily Total
Protein - 122g
Carbs – 81g
Fats – 91g
Calories - 1544
HYDRATION: 2325ml (including 2 x Protein Waters = 40g Protein)
Sleep – 7 hours and 29 minutes
Training
Squats 3 x 15kg (Pink Bar), 17.5, 20, 22.5, 25, 27.5kg
View attachment 270456 View attachment 270457
Leg Press 10 x 50kg, 55, 60, 62.5, 65kg
View attachment 270458 View attachment 270459
DAILY THOUGHTS:
Once again, I thoroughly enjoyed training. I felt far more confident with the bar on my shoulders this afternoon, due to our new purchase of foam thingy that goes on the bar for protection on your neck/shoulders. I still don’t think I am getting deep enough, but I know that will come with time. @Kopite67 said it was still looking good even after I mentioned the depth of my squat.
The weight on the leg press is increasing......slowly, but again, I know that will come. Hubby also mentioned I am nearly bottoming out the leg press. Which is quite frustrating because of the lack of depth in my squat.
I am going to have a “cheat day” tomorrow. I’ll still log my macros even though I know they will be waaay out of wack, and believe it or not, I am already feeling guilty for doing it, but I think my body needs the shock to kick start it again.
Have a lovely rest the dayView attachment 270454View attachment 270455 Evo Fam, much love.
strong leg press 65s is legit! @Photographer
Absolutely @LevButlerov .good to see you train hard again sister
cheat day! we need some cheat pics please
EVO family love your way!
Neither, I really shouldI have to admit @Southern Cross Labs , I don't stretch enough
Usually @kopi works out the macro for the meals we have, but today I did it. That is very time consuming and I’ll happily hand the reins back to him tomorrow. I can’t get over how carb heavy my day was, back into it tomorrow that's for sure. My body certainly was happy for the break though. I'm glad I kept up with the protein water today. 
the most perfect refeed day sister18th July 2026
Honoured to be logging exclusively for @Southern Cross Labs
Weight: 67.0 Kg
SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue
CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)
CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)
NUTRITION
Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Blackberry Jam F 0g, P 0g, C 3g = Calories 89
Lunch
Mac & Cheese F 9g, P 11g, C 43g = Calories 269
View attachment 271166
IRN BRU Drink F 0g, P 0g, C15g = Calories 62
View attachment 271165
Snacks
20g M&M’s F 1g, P 0g, C 3g = Calories 30
View attachment 271167
Apple Crumble Tart F 5g, P 1g, C 16g = Calories 111
Blueberry Cheesecake F 9g, P 2, C 12g = Calories 138
Choc Chocolate Mudcake F 4g, P 4g, C 12g = Calories 88
Lemon Meringue Tart F 6g, P 1, C 18g = Calories 129
View attachment 271164
Tasmanian Heritage Cheese Platter F 30g, P 23g, C 0g = Calories 369
View attachment 271168
Bikkies with the cheese F 2g, P 2g, C 10g, = Calories 64
Daily Total
Protein - 65g
Carbs – 148g
Fats – 66g
Calories - 1349
HYDRATION: 2130ml (including 2 x Protein Waters = 40g Protein)
Sleep – 7 hours and 5 minutes
Training
No Training – Cheat Day
DAILY THOUGHTS:
Nice relaxing day today with the family. The no structure with meals was a little stressy. I do like my structure.
Have a lovely rest the dayView attachment 271141 View attachment 271140 Evo Fam, much love.
@Photographer and thank you for sharing! making me hungry middle of night but I love it
Thank you @LevButlerovthe most perfect refeed day sister
you did it the fancy way, chocolates, cheese, the nice foods! not dirty junk i see some guys eating
EVO family love your way! always
@HarleyGuy @Grumpy @LH5515 @Yuri @Koba @Trenhead3cc @Ohdamn @Dreamer @rizzlekdizzle @Kopite67
It was all incredibly yummy and glad I did it. Ready to eat clean again tomorrow
What an amazing log truly one of the best on EVO! Love the food pics and action shots of you hitting the gym hard, it's inspirational for real!18th July 2026
Honoured to be logging exclusively for @Southern Cross Labs
Weight: 67.0 Kg
SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue
CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)
CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)
NUTRITION
Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Blackberry Jam F 0g, P 0g, C 3g = Calories 89
Lunch
Mac & Cheese F 9g, P 11g, C 43g = Calories 269
View attachment 271166
IRN BRU Drink F 0g, P 0g, C15g = Calories 62
View attachment 271165
Snacks
20g M&M’s F 1g, P 0g, C 3g = Calories 30
View attachment 271167
Apple Crumble Tart F 5g, P 1g, C 16g = Calories 111
Blueberry Cheesecake F 9g, P 2, C 12g = Calories 138
Choc Chocolate Mudcake F 4g, P 4g, C 12g = Calories 88
Lemon Meringue Tart F 6g, P 1, C 18g = Calories 129
View attachment 271164
Tasmanian Heritage Cheese Platter F 30g, P 23g, C 0g = Calories 369
View attachment 271168
Bikkies with the cheese F 2g, P 2g, C 10g, = Calories 64
Daily Total
Protein - 65g
Carbs – 148g
Fats – 66g
Calories - 1349
HYDRATION: 2130ml (including 2 x Protein Waters = 40g Protein)
Sleep – 7 hours and 5 minutes
Training
No Training – Cheat Day
DAILY THOUGHTS:
Nice relaxing day today with the family. The no structure with meals was a little stressy. I do like my structure.
Have a lovely rest the dayView attachment 271141 View attachment 271140 Evo Fam, much love.
I believe the banana helped a heap. Thank you @HarleyGuy . I will be keeping that in with my food intake for training days especially.
I'm seeing banana's everywhere in your log now! I'm so glad it helped, no more low BG levels!
Sometimes it's all we have left in a day for sanity LOL
@Kopite67 to the rescue!
Thank you @HarleyGuy I do really love logging, it keeps me accountable. @Kopite67 is the one that keeps it inspirational for me.What an amazing log truly one of the best on EVO! Love the food pics and action shots of you hitting the gym hard, it's inspirational for real!
I'm seeing banana's everywhere in your log now! I'm so glad it helped, no more low BG levels!
Sometimes it's all we have left in a day for sanity LOL
@Kopite67 to the rescue!
and thank you again for the information.
it looks yummy sisterThank you @LevButlerov
very nice! @Photographer
Awesome log sis and love the macros. Great to see you enjoying your workouts.10th July 2026
Honoured to be logging exclusively for @Southern Cross Labs
Weight: 67.2 Kg
SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue
CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 3mg per week (one dose of 1.5mg twice a week)
CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 3mg per week (one dose of 1.5mg twice a week)
NUTRITION
Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396
Lunch
200g Chicken F 11g, P 50g, C 0
100g Peas & Corn F 1g, P 5g, C 9g
100g Sweet Potato – Mashed F0g, P2g, C 12 = Calories 446
View attachment 265729
Snacks
Chocolate Protein Pudding - F 6g, P 15g, C 10g = Calories 169
Morning Tea
– Mild Pepperoni)
-Cheddar Cheese) F 14g, P 10g, C 8g = Calories 195
- Cracker Biscuits)
Lite Jelly and Yoghurt mix F 0g, P 1g, C 0g = Calories 4
F 0g, P 11g, C 4g = Calories 60
50g Blueberries F 0g, P 1g, C 7g = Calories 28
View attachment 265730
Large Banana F 0g, P 2g, C31g = Calories 80
Daily Total
Protein - 152g
Carbs – 100g
Fats – 63g
Calories - 1378
HYDRATION: 2175ml (including 2 x Protein Waters = 40g Protein)
Sleep – 7 hours and 36 minutes
Training
High Box Squats 3 x 15kg (Pink Bar), 1 x 20, 25, 30, 35, 40, 45, 50, 55, 60kg
View attachment 265724View attachment 265725View attachment 265726
Leg Press 12 x 25kg, 30, 35, 40kg
View attachment 265727View attachment 265728
DAILY THOUGHTS:
Once again, I’m super stoked with my training today. So happy I got 60Kg for a single High Box Squat. The photowas taken with 55kg on the bar, for safety reasons @Kopite67 spotted me for the last lift, but I didn’t need it in the end.
to @Alice_In_Ironland for the advice for a soft lifting belt.
.
The last rep was a bit of a struggle but still felt good. I just have to get used to having that weight back on my shoulders, given it’s been a while
I was happy to do fairly light leg press. @Kopite67 informed me, it is how Dan Green trains, singles then the next exercise is a higher rep, greater volume exercise.
Have a lovely rest the dayEvo Fam, much love.
Thank you @zedtwitter63Awesome log sis and love the macros. Great to see you enjoying your workouts.
sugar levels over the week but forgot the last couple of days. So, I have included them in this log. My average over an eight-day period is 5.02, as suggested by @LevButlerov .
you're doing well training sister19th July 2026
Honoured to be logging exclusively for @Southern Cross Labs
Weight: 66.9 Kg
SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue
CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)
CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)
NUTRITION
Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396
Lunch
250g Herb & Garlic marinated Pork F 23g, P 35g, C 3g
100g Peas & Corn F 1g, P 5g, C 9g = Calories 546
Snacks
Pink Lady Apple F 0g, P 1g, C 1g = Calories 80
Large Banana F 0g, P 2g, C31g = Calories 80
Chocolate Protein Pudding - F 6g, P 15g, C 10g = Calories 169
Daily Total
Protein - 113g
Carbs – 73g
Fats – 61g
Calories – 1271
Average Blood Sugar Level:
Friday 10 July 4.4
Saturday 11 July 5.1
Sunday 12 July 5.3
Monday 13 July 5.3
Tuesday 14 July 5.3
Wednesday 15 July 4.7
Thursday 16 July 5.2
Friday 17 July 4.9
Average 5.02
HYDRATION: 2050ml (including 2 x Protein Waters = 40g Protein)
Sleep – 6 hours and 47 minutes
Training
Bench Press 3 x Bar (20kg), 25, 30, 32.5, 35kg
View attachment 271875 View attachment 271876
Dumbbell Press 10 x 3kg x 5
View attachment 271877 View attachment 271878
Tricep Pulldowns – Bar 15 x 2.5, 3.75 x 4
DAILY THOUGHTS:
Happy with my bench tonight. I was talking to @Kopite67 after training, and said, the biggest mistake I made with dropping 10kg in the last 12 months, was not training whilst the weight was coming off, but I’m only 7.5kg from my best bench, and I can honestly say after tonight’s last rep, I know it’s not far away.
Used my new dumb bell set tonight. Let me just say, I seriously underestimated the weight of what three kilos feels like in my hands, with proper dumbbells instead of using kettle bells.
Man, I could feel my triceps burn tonight with the pulldowns, so I know the job is being done with that lift.
I’ve been meaning to post my blood
I have put all the levels a little further up in my log for you all to see.
Have a lovely rest the dayView attachment 271873 View attachment 271874 Evo Fam, much love.
35 bench is a win! very strong @Photographer
Oops...it was fasting. All done first thing in the morning. Yes....I know it isn't too far awayyou're doing well training sister
you're close to going up in weight on it, i feel it!
tri burn and pump is a win, its the best feeling!
bg levels, 5.02 not bad before or after food?
fasted bg is perfectOops...it was fasting. All done first thing in the morning. Yes....I know it isn't too far away
lets keep tracking
@Photographer excellent job on this and nice positive message as well. The rainbow looks really nice. Always brightens up a gloomy day seeing one.19th July 2026
Honoured to be logging exclusively for @Southern Cross Labs
Weight: 66.9 Kg
SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue
CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)
CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)
NUTRITION
Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396
Lunch
250g Herb & Garlic marinated Pork F 23g, P 35g, C 3g
100g Peas & Corn F 1g, P 5g, C 9g = Calories 546
Snacks
Pink Lady Apple F 0g, P 1g, C 1g = Calories 80
Large Banana F 0g, P 2g, C31g = Calories 80
Chocolate Protein Pudding - F 6g, P 15g, C 10g = Calories 169
Daily Total
Protein - 113g
Carbs – 73g
Fats – 61g
Calories – 1271
Average Blood Sugar Level:
Friday 10 July 4.4
Saturday 11 July 5.1
Sunday 12 July 5.3
Monday 13 July 5.3
Tuesday 14 July 5.3
Wednesday 15 July 4.7
Thursday 16 July 5.2
Friday 17 July 4.9
Average 5.02
HYDRATION: 2050ml (including 2 x Protein Waters = 40g Protein)
Sleep – 6 hours and 47 minutes
Training
Bench Press 3 x Bar (20kg), 25, 30, 32.5, 35kg
View attachment 271875 View attachment 271876
Dumbbell Press 10 x 3kg x 5
View attachment 271877 View attachment 271878
Tricep Pulldowns – Bar 15 x 2.5, 3.75 x 4
DAILY THOUGHTS:
Happy with my bench tonight. I was talking to @Kopite67 after training, and said, the biggest mistake I made with dropping 10kg in the last 12 months, was not training whilst the weight was coming off, but I’m only 7.5kg from my best bench, and I can honestly say after tonight’s last rep, I know it’s not far away.
Used my new dumb bell set tonight. Let me just say, I seriously underestimated the weight of what three kilos feels like in my hands, with proper dumbbells instead of using kettle bells.
Man, I could feel my triceps burn tonight with the pulldowns, so I know the job is being done with that lift.
I’ve been meaning to post my blood
I have put all the levels a little further up in my log for you all to see.
Have a lovely rest the dayView attachment 271873 View attachment 271874 Evo Fam, much love.
Sister, this is a good update. Glad that you are happy with your bench press. Keep improving and stay healthy. Watch those shoulders. @Photographer19th July 2026
Honoured to be logging exclusively for @Southern Cross Labs
Weight: 66.9 Kg
SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue
CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)
CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)
NUTRITION
Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396
Lunch
250g Herb & Garlic marinated Pork F 23g, P 35g, C 3g
100g Peas & Corn F 1g, P 5g, C 9g = Calories 546
Snacks
Pink Lady Apple F 0g, P 1g, C 1g = Calories 80
Large Banana F 0g, P 2g, C31g = Calories 80
Chocolate Protein Pudding - F 6g, P 15g, C 10g = Calories 169
Daily Total
Protein - 113g
Carbs – 73g
Fats – 61g
Calories – 1271
Average Blood Sugar Level:
Friday 10 July 4.4
Saturday 11 July 5.1
Sunday 12 July 5.3
Monday 13 July 5.3
Tuesday 14 July 5.3
Wednesday 15 July 4.7
Thursday 16 July 5.2
Friday 17 July 4.9
Average 5.02
HYDRATION: 2050ml (including 2 x Protein Waters = 40g Protein)
Sleep – 6 hours and 47 minutes
Training
Bench Press 3 x Bar (20kg), 25, 30, 32.5, 35kg
View attachment 271875 View attachment 271876
Dumbbell Press 10 x 3kg x 5
View attachment 271877 View attachment 271878
Tricep Pulldowns – Bar 15 x 2.5, 3.75 x 4
DAILY THOUGHTS:
Happy with my bench tonight. I was talking to @Kopite67 after training, and said, the biggest mistake I made with dropping 10kg in the last 12 months, was not training whilst the weight was coming off, but I’m only 7.5kg from my best bench, and I can honestly say after tonight’s last rep, I know it’s not far away.
Used my new dumb bell set tonight. Let me just say, I seriously underestimated the weight of what three kilos feels like in my hands, with proper dumbbells instead of using kettle bells.
Man, I could feel my triceps burn tonight with the pulldowns, so I know the job is being done with that lift.
I’ve been meaning to post my blood
I have put all the levels a little further up in my log for you all to see.
Have a lovely rest the dayView attachment 271873 View attachment 271874 Evo Fam, much love.
Evo family, love for sure. Keep it up. @Photographer it is to see you hitting the hell out of those triceps and hitting the dumbbell press as well.19th July 2026
Honoured to be logging exclusively for @Southern Cross Labs
Weight: 66.9 Kg
SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue
CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)
CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)
NUTRITION
Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396
Lunch
250g Herb & Garlic marinated Pork F 23g, P 35g, C 3g
100g Peas & Corn F 1g, P 5g, C 9g = Calories 546
Snacks
Pink Lady Apple F 0g, P 1g, C 1g = Calories 80
Large Banana F 0g, P 2g, C31g = Calories 80
Chocolate Protein Pudding - F 6g, P 15g, C 10g = Calories 169
Daily Total
Protein - 113g
Carbs – 73g
Fats – 61g
Calories – 1271
Average Blood Sugar Level:
Friday 10 July 4.4
Saturday 11 July 5.1
Sunday 12 July 5.3
Monday 13 July 5.3
Tuesday 14 July 5.3
Wednesday 15 July 4.7
Thursday 16 July 5.2
Friday 17 July 4.9
Average 5.02
HYDRATION: 2050ml (including 2 x Protein Waters = 40g Protein)
Sleep – 6 hours and 47 minutes
Training
Bench Press 3 x Bar (20kg), 25, 30, 32.5, 35kg
View attachment 271875 View attachment 271876
Dumbbell Press 10 x 3kg x 5
View attachment 271877 View attachment 271878
Tricep Pulldowns – Bar 15 x 2.5, 3.75 x 4
DAILY THOUGHTS:
Happy with my bench tonight. I was talking to @Kopite67 after training, and said, the biggest mistake I made with dropping 10kg in the last 12 months, was not training whilst the weight was coming off, but I’m only 7.5kg from my best bench, and I can honestly say after tonight’s last rep, I know it’s not far away.
Used my new dumb bell set tonight. Let me just say, I seriously underestimated the weight of what three kilos feels like in my hands, with proper dumbbells instead of using kettle bells.
Man, I could feel my triceps burn tonight with the pulldowns, so I know the job is being done with that lift.
I’ve been meaning to post my blood
I have put all the levels a little further up in my log for you all to see.
Have a lovely rest the dayView attachment 271873 View attachment 271874 Evo Fam, much love.
@Photographer you'll definitely get to a new PR. Keep pushing and keep the positive attitudes.19th July 2026
Honoured to be logging exclusively for @Southern Cross Labs
Weight: 66.9 Kg
SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue
CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)
CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)
NUTRITION
Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396
Lunch
250g Herb & Garlic marinated Pork F 23g, P 35g, C 3g
100g Peas & Corn F 1g, P 5g, C 9g = Calories 546
Snacks
Pink Lady Apple F 0g, P 1g, C 1g = Calories 80
Large Banana F 0g, P 2g, C31g = Calories 80
Chocolate Protein Pudding - F 6g, P 15g, C 10g = Calories 169
Daily Total
Protein - 113g
Carbs – 73g
Fats – 61g
Calories – 1271
Average Blood Sugar Level:
Friday 10 July 4.4
Saturday 11 July 5.1
Sunday 12 July 5.3
Monday 13 July 5.3
Tuesday 14 July 5.3
Wednesday 15 July 4.7
Thursday 16 July 5.2
Friday 17 July 4.9
Average 5.02
HYDRATION: 2050ml (including 2 x Protein Waters = 40g Protein)
Sleep – 6 hours and 47 minutes
Training
Bench Press 3 x Bar (20kg), 25, 30, 32.5, 35kg
View attachment 271875 View attachment 271876
Dumbbell Press 10 x 3kg x 5
View attachment 271877 View attachment 271878
Tricep Pulldowns – Bar 15 x 2.5, 3.75 x 4
DAILY THOUGHTS:
Happy with my bench tonight. I was talking to @Kopite67 after training, and said, the biggest mistake I made with dropping 10kg in the last 12 months, was not training whilst the weight was coming off, but I’m only 7.5kg from my best bench, and I can honestly say after tonight’s last rep, I know it’s not far away.
Used my new dumb bell set tonight. Let me just say, I seriously underestimated the weight of what three kilos feels like in my hands, with proper dumbbells instead of using kettle bells.
Man, I could feel my triceps burn tonight with the pulldowns, so I know the job is being done with that lift.
I’ve been meaning to post my blood
I have put all the levels a little further up in my log for you all to see.
Have a lovely rest the dayView attachment 271873 View attachment 271874 Evo Fam, much love.
I like the pictures of your training. It's very motivating and it shows that you're really pushing yourself. @Photographer19th July 2026
Honoured to be logging exclusively for @Southern Cross Labs
Weight: 66.9 Kg
SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue
CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)
CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)
NUTRITION
Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396
Lunch
250g Herb & Garlic marinated Pork F 23g, P 35g, C 3g
100g Peas & Corn F 1g, P 5g, C 9g = Calories 546
Snacks
Pink Lady Apple F 0g, P 1g, C 1g = Calories 80
Large Banana F 0g, P 2g, C31g = Calories 80
Chocolate Protein Pudding - F 6g, P 15g, C 10g = Calories 169
Daily Total
Protein - 113g
Carbs – 73g
Fats – 61g
Calories – 1271
Average Blood Sugar Level:
Friday 10 July 4.4
Saturday 11 July 5.1
Sunday 12 July 5.3
Monday 13 July 5.3
Tuesday 14 July 5.3
Wednesday 15 July 4.7
Thursday 16 July 5.2
Friday 17 July 4.9
Average 5.02
HYDRATION: 2050ml (including 2 x Protein Waters = 40g Protein)
Sleep – 6 hours and 47 minutes
Training
Bench Press 3 x Bar (20kg), 25, 30, 32.5, 35kg
View attachment 271875 View attachment 271876
Dumbbell Press 10 x 3kg x 5
View attachment 271877 View attachment 271878
Tricep Pulldowns – Bar 15 x 2.5, 3.75 x 4
DAILY THOUGHTS:
Happy with my bench tonight. I was talking to @Kopite67 after training, and said, the biggest mistake I made with dropping 10kg in the last 12 months, was not training whilst the weight was coming off, but I’m only 7.5kg from my best bench, and I can honestly say after tonight’s last rep, I know it’s not far away.
Used my new dumb bell set tonight. Let me just say, I seriously underestimated the weight of what three kilos feels like in my hands, with proper dumbbells instead of using kettle bells.
Man, I could feel my triceps burn tonight with the pulldowns, so I know the job is being done with that lift.
I’ve been meaning to post my blood
I have put all the levels a little further up in my log for you all to see.
Have a lovely rest the dayView attachment 271873 View attachment 271874 Evo Fam, much love.
19th July 2026
Honoured to be logging exclusively for @Southern Cross Labs
Weight: 66.9 Kg
SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard
Methylene Blue
CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)
CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)
NUTRITION
Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396
Lunch
250g Herb & Garlic marinated Pork F 23g, P 35g, C 3g
100g Peas & Corn F 1g, P 5g, C 9g = Calories 546
Snacks
Pink Lady Apple F 0g, P 1g, C 1g = Calories 80
Large Banana F 0g, P 2g, C31g = Calories 80
Chocolate Protein Pudding - F 6g, P 15g, C 10g = Calories 169
Daily Total
Protein - 113g
Carbs – 73g
Fats – 61g
Calories – 1271
Average Blood Sugar Level:
Friday 10 July 4.4
Saturday 11 July 5.1
Sunday 12 July 5.3
Monday 13 July 5.3
Tuesday 14 July 5.3
Wednesday 15 July 4.7
Thursday 16 July 5.2
Friday 17 July 4.9
Average 5.02
HYDRATION: 2050ml (including 2 x Protein Waters = 40g Protein)
Sleep – 6 hours and 47 minutes
Training
Bench Press 3 x Bar (20kg), 25, 30, 32.5, 35kg
View attachment 271875 View attachment 271876
Dumbbell Press 10 x 3kg x 5
View attachment 271877 View attachment 271878
Tricep Pulldowns – Bar 15 x 2.5, 3.75 x 4
DAILY THOUGHTS:
Happy with my bench tonight. I was talking to @Kopite67 after training, and said, the biggest mistake I made with dropping 10kg in the last 12 months, was not training whilst the weight was coming off, but I’m only 7.5kg from my best bench, and I can honestly say after tonight’s last rep, I know it’s not far away.
Used my new dumb bell set tonight. Let me just say, I seriously underestimated the weight of what three kilos feels like in my hands, with proper dumbbells instead of using kettle bells.
Man, I could feel my triceps burn tonight with the pulldowns, so I know the job is being done with that lift.
I’ve been meaning to post my blood
I have put all the levels a little further up in my log for you all to see.
Have a lovely rest the dayView attachment 271873 View attachment 271874 Evo Fam, much love.
Standard tricep push (or pull) with a v bar. She does rope pulldowns as well on different days
Narrow pulldowns were a bit of a disappointment though. 
Hubby had to spot me for the last four reps on the 4th set and the last 5 reps of the last set, so I’ll be staying with those weights for a little while…. onwards and upwards. 
, much love.
Great session this evening20th July 2026
Honoured to be logging exclusively for @Southern Cross Labs
Weight: 67.3 Kg
SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard 3 Capsules
Methylene Blue
CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)
CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)
NUTRITION
Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396
Lunch
Chicken Bowl F 10g, P 45g, C 9g = Calories 450
View attachment 272596
Morning Tea
Spicey Chorizo)
Cheddar Cheese) F 14g, P 10g, C 8g = Calories 198
Cracker Biscuits)
Snacks
Pink Lady Apple F 0g, P 1g, C 1g = Calories 80
Large Banana F 0g, P 2g, C31g = Calories 80
Protein Yoghurt 160g F 0g, P 15g, C 6g = Calories 91
Daily Total
Protein - 128g
Carbs – 74g
Fats – 55g
Calories – 1295
HYDRATION: 2475ml (including 2 x Protein Waters = 40g Protein)
Sleep – 6 hours and 16 minutes
Training
Front Pulldowns 10 x 10kg, 12.5, 15, 17.5, 20kg
View attachment 272585 View attachment 272591
Narrow Pulldowns 8 x 15kg, 20, 22.5, 23.75, 23.75kg
View attachment 272597View attachment 272598
DAILY THOUGHTS:
Last time I did front pulldowns my form was really bad, but tonight @Kopite67 said it was right on point.
I caught up with a friend for lunch today, it’s always nice to catch up with old friends. I had a chicken bowl and because it was so pretty, I just had to take a photo of it.
My weight was up a little this morning, I think yesterday’s lunch sat a bit heavy, unfortunately pork has that effect on me. Anyway, that is it for today.
Have a lovely rest the day Evo Fam
perfectWill do @LevButlerov
beautiful meal pic sister20th July 2026
Honoured to be logging exclusively for @Southern Cross Labs
Weight: 67.3 Kg
SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard 3 Capsules
Methylene Blue
CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)
CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)
NUTRITION
Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396
Lunch
Chicken Bowl F 10g, P 45g, C 9g = Calories 450
View attachment 272596
Morning Tea
Spicey Chorizo)
Cheddar Cheese) F 14g, P 10g, C 8g = Calories 198
Cracker Biscuits)
Snacks
Pink Lady Apple F 0g, P 1g, C 1g = Calories 80
Large Banana F 0g, P 2g, C31g = Calories 80
Protein Yoghurt 160g F 0g, P 15g, C 6g = Calories 91
Daily Total
Protein - 128g
Carbs – 74g
Fats – 55g
Calories – 1295
HYDRATION: 2475ml (including 2 x Protein Waters = 40g Protein)
Sleep – 6 hours and 16 minutes
Training
Front Pulldowns 10 x 10kg, 12.5, 15, 17.5, 20kg
View attachment 272585 View attachment 272591
Narrow Pulldowns 8 x 15kg, 20, 22.5, 23.75, 23.75kg
View attachment 272597View attachment 272598
DAILY THOUGHTS:
Last time I did front pulldowns my form was really bad, but tonight @Kopite67 said it was right on point.
I caught up with a friend for lunch today, it’s always nice to catch up with old friends. I had a chicken bowl and because it was so pretty, I just had to take a photo of it.
My weight was up a little this morning, I think yesterday’s lunch sat a bit heavy, unfortunately pork has that effect on me. Anyway, that is it for today.
Have a lovely rest the day Evo Fam
thank you for sharing @Photographer and i lov ethe front pull no matter the form, you did it!
Thank you @LevButlerovbeautiful meal pic sister
I'm going to handball that question over to @Kopite67 . He wrote my program up, knowing I wanted to work on my triceps
No photos were posted of this particular exercise, because bright spark here messed the photos up.
Now remember, I am 58 years young and didn’t experience any symptoms of perimenopause or menopause, and my bloodwork is showing I am now post-menopausal. 
and this might sound strange, but I quite like them, as I am always cold, 
and what feels like my body running at a constant cold temperature. 
These happen probably on and average of four to five times a week.
more so on my back than anywhere else on my body.much love.
good to hear no problems with femtest so far sister21st July 2026
Honoured to be logging exclusively for @Southern Cross Labs
Weight: 66.9 Kg
SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard 3 Capsules
Methylene Blue
CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)
CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)
NUTRITION
Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396
Lunch
Chicken F 10g, P 50g, C 0g
100g Peas & Corn F 1g, P 5g, C 9g = Calories 411
Morning Tea
Mild Pepperoni)
Cheddar Cheese) F 14g, P 10g, C 8g = Calories 195
Cracker Biscuits)
Snacks
Pink Lady Apple F 0g, P 1g, C 1g = Calories 80
Protein Yoghurt 160g F 0g, P 15g, C 6g = Calories 91
Daily Total
Protein - 138g
Carbs – 74g
Fats – 56g
Calories – 1173
HYDRATION: 2430ml (including 2 x Protein Waters = 40g Protein)
Sleep – 7 hours and 25 minutes
Training
No training today
DAILY THOUGHTS:
Thought I would start logging my side effects (if that is what you call them) of being on Femtest.
Tomorrow, it will be two weeks since starting it. I pin twice a week, Wednesday and Sunday, 3mg on these days.
I have had no problems thus far with the pin sites, so that is a bonus.
This morning @Kopite67 and I were discussing when my first pin was, and it got me thinking of what I am feeling after just two weeks from starting the Femtest.
I am actually starting to experience the symptoms of peri menopause: Hot flashes,
Night sweats, these have only just started but not to the extent that I am sleeping in sweat-soaked sheets, and the last one is the feeling of “crawling skin”,
I’ll update this in a couple more weeks after I have been on the Femtest for one month
Have a lovely rest the day Evo Fam,
progress being made
Thank you @LevButlerov . It's interesting to experience the temperature movements, given I'm meant to be waaay past that stage with age.good to hear no problems with femtest so far sister
the temperature movements are normal for menopause but will pass.
nice meals today @Photographer
Keep the iron grind strong.Thank you @2Thick
Will do
Keep up the good work. I believe in you.Thank you @Ulter Will do.
Sister, that happens at work when I'm doing a plumbing job and I'm working with a partner. Sometimes we don't want to drop a tool but then my partner gets the pipe smacked in his face. Ha ha.
I feel I have more energy, which is what I was after, especially in the gym.im interested in how you find the Femtest. I've not heard about TRT for females, but it makes sense that as we mature we might need additional testosterone. Im so used to the guys talking about it, so its cool to see a fellow sister mention it
I have read somewhere it also helps with bone strength to help reduce the possibility of oesteoporosis, even though I am on 2 capsules of Vitamin D, and in the gym 4 days a week.I would really like that little bit of a safety net to help reduce that possibility.
you're doing well all around sisterThank you @LevButlerov . It's interesting to experience the temperature movements, given I'm meant to be waaay past that stage with age.
and in time things will settle, especially with hormones. Now you're tracking it closely, you can always go back and check @Photographer
you're doing well all around sister
I feel I have more energy, which is what I was after, especially in the gym.
and don’t want too many calluses, that why I wear lifting gloves. 
He then introduced me to figure 8’s. Now I’m really excited for the next time when I do them. 
much love.
Really great session today. Form was perfect throughout as usual22nd July 2026
Honoured to be logging exclusively for @Southern Cross Labs
Weight: 66.7 Kg
SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard 3 Capsules
Methylene Blue
CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)
CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)
NUTRITION
Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396
Lunch
Chicken F 10g, P 50g, C 0g
100g Peas & Corn F 1g, P 5g, C 9g = Calories 411
Morning Tea
Mild Pepperoni)
Cheddar Cheese) F 14g, P 10g, C 8g = Calories 195
Cracker Biscuits)
Snacks
Pink Lady Apple F 0g, P 1g, C 1g = Calories 80
Large Banana F 0g, P 2g, C31g = Calories 80
Protein Yoghurt 160g F 0g, P 15g, C 6g = Calories 91
25g – Whittaker’s Hokey Pokey Crunch Chocolate F 8g, P 2g, C14g =Calories 134
Daily Total
Protein - 140g
Carbs – 88g
Fats – 64g
Calories – 1387
HYDRATION: 2100ml (including 2 x Protein Waters = 40g Protein)
Sleep – 8 hours and 30 minutes
Training
RDL’s 8 x 20kg, 22.5, 25, 27.5, 30kg
View attachment 273808 View attachment 273809
Hip Thrusts 8 x 20kg, 22.5, 25, 27.5, 30kg
View attachment 273806 View attachment 273807
DAILY THOUGHTS:
Fancied a little sweet treat tonight, so I had a small amount of chocky. Oh my lord, it was so nice
I was really happy with my training tonight. However, after I completed my last set of RDL’s I mentioned to @Kopite67 the only thing that really bothered me with the RDL’s was the weight in my hands (I have fairly delicate hands)
It seems I underestimated the strength in my hips, had a nice little jump in the weight tonight, and I can actually feel my strength growing.
Anyway, that’s it for tonight. No training tomorrow, so I’m going to see if I can get to 10,000 steps instead.
Have a lovely rest the day Evo Fam,
A++Will do
@Photographer great updates....keep it up.......22nd July 2026
Honoured to be logging exclusively for @Southern Cross Labs
Weight: 66.7 Kg
SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard 3 Capsules
Methylene Blue
CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)
CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)
NUTRITION
Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396
Lunch
Chicken F 10g, P 50g, C 0g
100g Peas & Corn F 1g, P 5g, C 9g = Calories 411
Morning Tea
Mild Pepperoni)
Cheddar Cheese) F 14g, P 10g, C 8g = Calories 195
Cracker Biscuits)
Snacks
Pink Lady Apple F 0g, P 1g, C 1g = Calories 80
Large Banana F 0g, P 2g, C31g = Calories 80
Protein Yoghurt 160g F 0g, P 15g, C 6g = Calories 91
25g – Whittaker’s Hokey Pokey Crunch Chocolate F 8g, P 2g, C14g =Calories 134
Daily Total
Protein - 140g
Carbs – 88g
Fats – 64g
Calories – 1387
HYDRATION: 2100ml (including 2 x Protein Waters = 40g Protein)
Sleep – 8 hours and 30 minutes
Training
RDL’s 8 x 20kg, 22.5, 25, 27.5, 30kg
View attachment 273808 View attachment 273809
Hip Thrusts 8 x 20kg, 22.5, 25, 27.5, 30kg
View attachment 273806 View attachment 273807
DAILY THOUGHTS:
Fancied a little sweet treat tonight, so I had a small amount of chocky. Oh my lord, it was so nice
I was really happy with my training tonight. However, after I completed my last set of RDL’s I mentioned to @Kopite67 the only thing that really bothered me with the RDL’s was the weight in my hands (I have fairly delicate hands)
It seems I underestimated the strength in my hips, had a nice little jump in the weight tonight, and I can actually feel my strength growing.
Anyway, that’s it for tonight. No training tomorrow, so I’m going to see if I can get to 10,000 steps instead.
Have a lovely rest the day Evo Fam,
Thank you @Tiger Salman Khan
beautiful training day sister22nd July 2026
Honoured to be logging exclusively for @Southern Cross Labs
Weight: 66.7 Kg
SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard 3 Capsules
Methylene Blue
CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)
CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)
NUTRITION
Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396
Lunch
Chicken F 10g, P 50g, C 0g
100g Peas & Corn F 1g, P 5g, C 9g = Calories 411
Morning Tea
Mild Pepperoni)
Cheddar Cheese) F 14g, P 10g, C 8g = Calories 195
Cracker Biscuits)
Snacks
Pink Lady Apple F 0g, P 1g, C 1g = Calories 80
Large Banana F 0g, P 2g, C31g = Calories 80
Protein Yoghurt 160g F 0g, P 15g, C 6g = Calories 91
25g – Whittaker’s Hokey Pokey Crunch Chocolate F 8g, P 2g, C14g =Calories 134
Daily Total
Protein - 140g
Carbs – 88g
Fats – 64g
Calories – 1387
HYDRATION: 2100ml (including 2 x Protein Waters = 40g Protein)
Sleep – 8 hours and 30 minutes
Training
RDL’s 8 x 20kg, 22.5, 25, 27.5, 30kg
View attachment 273808 View attachment 273809
Hip Thrusts 8 x 20kg, 22.5, 25, 27.5, 30kg
View attachment 273806 View attachment 273807
DAILY THOUGHTS:
Fancied a little sweet treat tonight, so I had a small amount of chocky. Oh my lord, it was so nice
I was really happy with my training tonight. However, after I completed my last set of RDL’s I mentioned to @Kopite67 the only thing that really bothered me with the RDL’s was the weight in my hands (I have fairly delicate hands)
It seems I underestimated the strength in my hips, had a nice little jump in the weight tonight, and I can actually feel my strength growing.
Anyway, that’s it for tonight. No training tomorrow, so I’m going to see if I can get to 10,000 steps instead.
Have a lovely rest the day Evo Fam,
@Photographer thank you for sharing! RDLS are right on the money with 30s! no matter how you did them, youd id them right as you have an amazing coach @Kopite67 EVO family love for both of you!
@Photographer not bad on the food. make sure you are using a good quality cheese, i recommend raw cheese even though its more pricey22nd July 2026
Honoured to be logging exclusively for @Southern Cross Labs
Weight: 66.7 Kg
SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard 3 Capsules
Methylene Blue
CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)
CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)
NUTRITION
Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396
Lunch
Chicken F 10g, P 50g, C 0g
100g Peas & Corn F 1g, P 5g, C 9g = Calories 411
Morning Tea
Mild Pepperoni)
Cheddar Cheese) F 14g, P 10g, C 8g = Calories 195
Cracker Biscuits)
Snacks
Pink Lady Apple F 0g, P 1g, C 1g = Calories 80
Large Banana F 0g, P 2g, C31g = Calories 80
Protein Yoghurt 160g F 0g, P 15g, C 6g = Calories 91
25g – Whittaker’s Hokey Pokey Crunch Chocolate F 8g, P 2g, C14g =Calories 134
Daily Total
Protein - 140g
Carbs – 88g
Fats – 64g
Calories – 1387
HYDRATION: 2100ml (including 2 x Protein Waters = 40g Protein)
Sleep – 8 hours and 30 minutes
Training
RDL’s 8 x 20kg, 22.5, 25, 27.5, 30kg
View attachment 273808 View attachment 273809
Hip Thrusts 8 x 20kg, 22.5, 25, 27.5, 30kg
View attachment 273806 View attachment 273807
DAILY THOUGHTS:
Fancied a little sweet treat tonight, so I had a small amount of chocky. Oh my lord, it was so nice
I was really happy with my training tonight. However, after I completed my last set of RDL’s I mentioned to @Kopite67 the only thing that really bothered me with the RDL’s was the weight in my hands (I have fairly delicate hands)
It seems I underestimated the strength in my hips, had a nice little jump in the weight tonight, and I can actually feel my strength growing.
Anyway, that’s it for tonight. No training tomorrow, so I’m going to see if I can get to 10,000 steps instead.
Have a lovely rest the day Evo Fam,
Thank you @LevButlerov . Not a huge fan of walnuts, any suggestions on how to mask their taste?beautiful training day sister
and good meal share but if you're ok, add a few walnuts per day for omega 3s
Great job doing these hip thrusts. I see a lot of women doing them in the gym but men can greatly benefit from them as well by helping with core. @Photographer22nd July 2026
Honoured to be logging exclusively for @Southern Cross Labs
Weight: 66.7 Kg
SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard 3 Capsules
Methylene Blue
CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)
CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)
NUTRITION
Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396
Lunch
Chicken F 10g, P 50g, C 0g
100g Peas & Corn F 1g, P 5g, C 9g = Calories 411
Morning Tea
Mild Pepperoni)
Cheddar Cheese) F 14g, P 10g, C 8g = Calories 195
Cracker Biscuits)
Snacks
Pink Lady Apple F 0g, P 1g, C 1g = Calories 80
Large Banana F 0g, P 2g, C31g = Calories 80
Protein Yoghurt 160g F 0g, P 15g, C 6g = Calories 91
25g – Whittaker’s Hokey Pokey Crunch Chocolate F 8g, P 2g, C14g =Calories 134
Daily Total
Protein - 140g
Carbs – 88g
Fats – 64g
Calories – 1387
HYDRATION: 2100ml (including 2 x Protein Waters = 40g Protein)
Sleep – 8 hours and 30 minutes
Training
RDL’s 8 x 20kg, 22.5, 25, 27.5, 30kg
View attachment 273808 View attachment 273809
Hip Thrusts 8 x 20kg, 22.5, 25, 27.5, 30kg
View attachment 273806 View attachment 273807
DAILY THOUGHTS:
Fancied a little sweet treat tonight, so I had a small amount of chocky. Oh my lord, it was so nice
I was really happy with my training tonight. However, after I completed my last set of RDL’s I mentioned to @Kopite67 the only thing that really bothered me with the RDL’s was the weight in my hands (I have fairly delicate hands)
It seems I underestimated the strength in my hips, had a nice little jump in the weight tonight, and I can actually feel my strength growing.
Anyway, that’s it for tonight. No training tomorrow, so I’m going to see if I can get to 10,000 steps instead.
Have a lovely rest the day Evo Fam,
22nd July 2026
Honoured to be logging exclusively for @Southern Cross Labs
Weight: 66.7 Kg
SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard 3 Capsules
Methylene Blue
CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)
CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)
NUTRITION
Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396
Lunch
Chicken F 10g, P 50g, C 0g
100g Peas & Corn F 1g, P 5g, C 9g = Calories 411
Morning Tea
Mild Pepperoni)
Cheddar Cheese) F 14g, P 10g, C 8g = Calories 195
Cracker Biscuits)
Snacks
Pink Lady Apple F 0g, P 1g, C 1g = Calories 80
Large Banana F 0g, P 2g, C31g = Calories 80
Protein Yoghurt 160g F 0g, P 15g, C 6g = Calories 91
25g – Whittaker’s Hokey Pokey Crunch Chocolate F 8g, P 2g, C14g =Calories 134
Daily Total
Protein - 140g
Carbs – 88g
Fats – 64g
Calories – 1387
HYDRATION: 2100ml (including 2 x Protein Waters = 40g Protein)
Sleep – 8 hours and 30 minutes
Training
RDL’s 8 x 20kg, 22.5, 25, 27.5, 30kg
View attachment 273808 View attachment 273809
Hip Thrusts 8 x 20kg, 22.5, 25, 27.5, 30kg
View attachment 273806 View attachment 273807
DAILY THOUGHTS:
Fancied a little sweet treat tonight, so I had a small amount of chocky. Oh my lord, it was so nice
I was really happy with my training tonight. However, after I completed my last set of RDL’s I mentioned to @Kopite67 the only thing that really bothered me with the RDL’s was the weight in my hands (I have fairly delicate hands)
It seems I underestimated the strength in my hips, had a nice little jump in the weight tonight, and I can actually feel my strength growing.
Anyway, that’s it for tonight. No training tomorrow, so I’m going to see if I can get to 10,000 steps instead.
Have a lovely rest the day Evo Fam,
Figure 8s really are the best I love them vs wraps, I use them when Im doing max deadlifts or high rep sets with 200+ kg22nd July 2026
Honoured to be logging exclusively for @Southern Cross Labs
Weight: 66.7 Kg
SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard 3 Capsules
Methylene Blue
CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)
CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)
NUTRITION
Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396
Lunch
Chicken F 10g, P 50g, C 0g
100g Peas & Corn F 1g, P 5g, C 9g = Calories 411
Morning Tea
Mild Pepperoni)
Cheddar Cheese) F 14g, P 10g, C 8g = Calories 195
Cracker Biscuits)
Snacks
Pink Lady Apple F 0g, P 1g, C 1g = Calories 80
Large Banana F 0g, P 2g, C31g = Calories 80
Protein Yoghurt 160g F 0g, P 15g, C 6g = Calories 91
25g – Whittaker’s Hokey Pokey Crunch Chocolate F 8g, P 2g, C14g =Calories 134
Daily Total
Protein - 140g
Carbs – 88g
Fats – 64g
Calories – 1387
HYDRATION: 2100ml (including 2 x Protein Waters = 40g Protein)
Sleep – 8 hours and 30 minutes
Training
RDL’s 8 x 20kg, 22.5, 25, 27.5, 30kg
View attachment 273808 View attachment 273809
Hip Thrusts 8 x 20kg, 22.5, 25, 27.5, 30kg
View attachment 273806 View attachment 273807
DAILY THOUGHTS:
Fancied a little sweet treat tonight, so I had a small amount of chocky. Oh my lord, it was so nice
I was really happy with my training tonight. However, after I completed my last set of RDL’s I mentioned to @Kopite67 the only thing that really bothered me with the RDL’s was the weight in my hands (I have fairly delicate hands)
It seems I underestimated the strength in my hips, had a nice little jump in the weight tonight, and I can actually feel my strength growing.
Anyway, that’s it for tonight. No training tomorrow, so I’m going to see if I can get to 10,000 steps instead.
Have a lovely rest the day Evo Fam,
Ahhhhh...to be that blessed.
It’s a less processed type of cheeseThank you @stevesmi I have never heard of raw cheese, but I'll keep an eye out for it.
Thank you. I shall do that when I am back in town.
I played netball for more than 40 years and had to stop because my knees just weren’t cutting it on the court anymore. Every game I would go home in absolute agony and would be for quite a few days, I was unable to kneel without any pain. much love.
sister GLOW getting popular. especially with women. @Photographer trying to convince wife to use it her skin getting wrinkly22nd July 2026
Honoured to be logging exclusively for @Southern Cross Labs
Weight: 66.7 Kg
SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard 3 Capsules
Methylene Blue
CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)
CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)
NUTRITION
Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396
Lunch
Chicken F 10g, P 50g, C 0g
100g Peas & Corn F 1g, P 5g, C 9g = Calories 411
Morning Tea
Mild Pepperoni)
Cheddar Cheese) F 14g, P 10g, C 8g = Calories 195
Cracker Biscuits)
Snacks
Pink Lady Apple F 0g, P 1g, C 1g = Calories 80
Large Banana F 0g, P 2g, C31g = Calories 80
Protein Yoghurt 160g F 0g, P 15g, C 6g = Calories 91
25g – Whittaker’s Hokey Pokey Crunch Chocolate F 8g, P 2g, C14g =Calories 134
Daily Total
Protein - 140g
Carbs – 88g
Fats – 64g
Calories – 1387
HYDRATION: 2100ml (including 2 x Protein Waters = 40g Protein)
Sleep – 8 hours and 30 minutes
Training
RDL’s 8 x 20kg, 22.5, 25, 27.5, 30kg
View attachment 273808 View attachment 273809
Hip Thrusts 8 x 20kg, 22.5, 25, 27.5, 30kg
View attachment 273806 View attachment 273807
DAILY THOUGHTS:
Fancied a little sweet treat tonight, so I had a small amount of chocky. Oh my lord, it was so nice
I was really happy with my training tonight. However, after I completed my last set of RDL’s I mentioned to @Kopite67 the only thing that really bothered me with the RDL’s was the weight in my hands (I have fairly delicate hands)
It seems I underestimated the strength in my hips, had a nice little jump in the weight tonight, and I can actually feel my strength growing.
Anyway, that’s it for tonight. No training tomorrow, so I’m going to see if I can get to 10,000 steps instead.
Have a lovely rest the day Evo Fam,
Great to hear glow helping with a pain reduction sis. Hope you enjoyed your day off.23rd July 2026
Honoured to be logging exclusively for @Southern Cross Labs
Weight: 66.7 Kg
SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard 3 Capsules
Methylene Blue
CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)
CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)
NUTRITION
Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396
Lunch
Chicken x 3 pieces F 18g, P 111g, C 15g
Morning Tea
Mild Pepperoni)
Cheddar Cheese) F 14g, P 10g, C 8g = Calories 195
Cracker Biscuits)
Snacks
Pink Lady Apple F 0g, P 1g, C 1g = Calories 80
Large Banana F 0g, P 2g, C31g = Calories 80
Chocolate Protein Pudding - F 6g, P 15g, C 10g = Calories 169
Daily Total
Protein – 194 g
Carbs – 84 g
Fats – 69 g
Calories – 1580
HYDRATION: 2430ml (including 2 x Protein Waters = 40g Protein)
Sleep – 6 hours and 45 minutes
Training
No training
DAILY THOUGHTS:
I wanted to give a bit of an update with the GLOW I am taking. I have “Netball Knees”, not the technical term for it, but you get the jist.
I’m now into my fourth week of my second cycle of GLOW, and I can honestly say, it is doing the job. I am now able to kneel without too much pain in my knees. I won’t play netball again, I don’t think my Achilles would handle it too well, but I’ll take it as a win with less pain and being able to kneel, especially trying to get the best angle for @Kopite67 's photos.
Not much else to say. Had an all-protein lunch, which was nice and I fell just short of my 10,000 steps for today.
Have a lovely rest the day Evo Fam,
almonds?Thank you @LevButlerov . Not a huge fan of walnuts, any suggestions on how to mask their taste?
good rest day sister23rd July 2026
Honoured to be logging exclusively for @Southern Cross Labs
Weight: 66.7 Kg
SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard 3 Capsules
Methylene Blue
CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)
CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)
NUTRITION
Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396
Lunch
Chicken x 3 pieces F 18g, P 111g, C 15g
Morning Tea
Mild Pepperoni)
Cheddar Cheese) F 14g, P 10g, C 8g = Calories 195
Cracker Biscuits)
Snacks
Pink Lady Apple F 0g, P 1g, C 1g = Calories 80
Large Banana F 0g, P 2g, C31g = Calories 80
Chocolate Protein Pudding - F 6g, P 15g, C 10g = Calories 169
Daily Total
Protein – 194 g
Carbs – 84 g
Fats – 69 g
Calories – 1580
HYDRATION: 2430ml (including 2 x Protein Waters = 40g Protein)
Sleep – 6 hours and 45 minutes
Training
No training
DAILY THOUGHTS:
I wanted to give a bit of an update with the GLOW I am taking. I have “Netball Knees”, not the technical term for it, but you get the jist.
I’m now into my fourth week of my second cycle of GLOW, and I can honestly say, it is doing the job. I am now able to kneel without too much pain in my knees. I won’t play netball again, I don’t think my Achilles would handle it too well, but I’ll take it as a win with less pain and being able to kneel, especially trying to get the best angle for @Kopite67 's photos.
Not much else to say. Had an all-protein lunch, which was nice and I fell just short of my 10,000 steps for today.
Have a lovely rest the day Evo Fam,
and clean meals on rest
@Photographer keep in mind you'll still get calluses even with gloves. The problem when you wear gloves is that you actually weaken your wrists, forearms, and hands because helping your grip actually makes your grip weaker, if that makes sense.Ahhhhh...to be that blessed.
Looking really good if you ask me. The only thing I want to see you improve on is the sleep. I know you have some sleep issues but keep working on it. Maybe get in an hour or two nap. Also be careful with those knees. @Photographer23rd July 2026
Honoured to be logging exclusively for @Southern Cross Labs
Weight: 66.7 Kg
SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard 3 Capsules
Methylene Blue
CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)
CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)
NUTRITION
Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396
Lunch
Chicken x 3 pieces F 18g, P 111g, C 15g
Morning Tea
Mild Pepperoni)
Cheddar Cheese) F 14g, P 10g, C 8g = Calories 195
Cracker Biscuits)
Snacks
Pink Lady Apple F 0g, P 1g, C 1g = Calories 80
Large Banana F 0g, P 2g, C31g = Calories 80
Chocolate Protein Pudding - F 6g, P 15g, C 10g = Calories 169
Daily Total
Protein – 194 g
Carbs – 84 g
Fats – 69 g
Calories – 1580
HYDRATION: 2430ml (including 2 x Protein Waters = 40g Protein)
Sleep – 6 hours and 45 minutes
Training
No training
DAILY THOUGHTS:
I wanted to give a bit of an update with the GLOW I am taking. I have “Netball Knees”, not the technical term for it, but you get the jist.
I’m now into my fourth week of my second cycle of GLOW, and I can honestly say, it is doing the job. I am now able to kneel without too much pain in my knees. I won’t play netball again, I don’t think my Achilles would handle it too well, but I’ll take it as a win with less pain and being able to kneel, especially trying to get the best angle for @Kopite67 's photos.
Not much else to say. Had an all-protein lunch, which was nice and I fell just short of my 10,000 steps for today.
Have a lovely rest the day Evo Fam,
My lady HarleyGirl loves your pics so I usually call her over to look at them and @Kopite67's too. Then I read her this and she says "Tell Photographer I'm mad at her"Now remember, I am 58 years young
. Her perimeno and menopause hit her hard LOL. Then she said "Good for her". This really is a some good luck that is awesome you dodged a bullet!I love my calluses haha
I wanted to give a bit of an update with the GLOW I am taking. I have “Netball Knees”, not the technical term for it, but you get the jist.
I’m now into my fourth week of my second cycle of GLOW, and I can honestly say, it is doing the job. I am now able to kneel without too much pain in my knees. I won’t play netball again, I don’t think my Achilles would handle it too well, but I’ll take it as a win with less pain and being able to kneel, especially trying to get the best angle for @Kopite67 's photos.
Your macros are amazing I'm a fan based on your goals!23rd July 2026
Honoured to be logging exclusively for @Southern Cross Labs
Weight: 66.7 Kg
SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard 3 Capsules
Methylene Blue
CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)
CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)
NUTRITION
Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396
Lunch
Chicken x 3 pieces F 18g, P 111g, C 15g
Morning Tea
Mild Pepperoni)
Cheddar Cheese) F 14g, P 10g, C 8g = Calories 195
Cracker Biscuits)
Snacks
Pink Lady Apple F 0g, P 1g, C 1g = Calories 80
Large Banana F 0g, P 2g, C31g = Calories 80
Chocolate Protein Pudding - F 6g, P 15g, C 10g = Calories 169
Daily Total
Protein – 194 g
Carbs – 84 g
Fats – 69 g
Calories – 1580
HYDRATION: 2430ml (including 2 x Protein Waters = 40g Protein)
Sleep – 6 hours and 45 minutes
Training
No training
DAILY THOUGHTS:
I wanted to give a bit of an update with the GLOW I am taking. I have “Netball Knees”, not the technical term for it, but you get the jist.
I’m now into my fourth week of my second cycle of GLOW, and I can honestly say, it is doing the job. I am now able to kneel without too much pain in my knees. I won’t play netball again, I don’t think my Achilles would handle it too well, but I’ll take it as a win with less pain and being able to kneel, especially trying to get the best angle for @Kopite67 's photos.
Not much else to say. Had an all-protein lunch, which was nice and I fell just short of my 10,000 steps for today.
Have a lovely rest the day Evo Fam,
GLOW Peptide - Overview, Dosing, and Reviews
Honestly, @ceo I would highly recommend it. I actually started using it because @Kopite67 was told, he was looking "tight" So I asked him many questions and after a little while we got one vial from @Southern Cross Labs . I initially wanted to use it because my shoulder was hurting (which I am happy to say, doesn't anymore). Then @Kopite67 mentioned to me, my stretch marks weren't as prominent, (I have had three children). So, really, if I could bath in it I probably would
. In my opinion it's probably one of the best things since sliced bread.
Thank you @zedtwitter63 I certainly did. I am starting to feel I need to be in the gym more often, but this program @Kopite67 has me on really suits me and fits in well with my schedule.
Oooo....thank you. I'll give them a try.almonds?
Before I started on GLOW, I couldn't kneel for more than a couple of seconds, on any surface. Now, I am able to kneel on a hard floor, with the pain being at about a level 6, and on a carpeted floor the pain level being at around an eightgood rest day sister
GLOW is fixing your knees? @Photographer please rate 1-10 10 being 100% @HarleyGuy
Yes, it actually makes complete sense @ROIDDERS . I might have to make that another goal of mine. Grab the knurling and lift without gloves. Waaay in the future.
Thank you @Ulter , yes, definitely trying to work on the sleep. I get enough sleep when we don't have to go into town. So I know that will come when we don't have to travel and hour to get there.
If I was able to pass on my bullet dodging on to her I certainly would, most of my friends have also been hit hard by the menopause rollercoaster, and I feel desperately sorry for them.My lady HarleyGirl loves your pics so I usually call her over to look at them and @Kopite67's too. Then I read her this and she says "Tell Photographer I'm mad at her"
I love my calluses haha
Your macros are amazing I'm a fan based on your goals!
I've added you to our GLOW Community Research megathread on page 1 and your review as well here
@Kopite67 has torn a couple of his calluses in the past from uber heavy lifts, he also likes his calluses and is quite proud of them, and rightly so, given what he lifts in the gym. 
just not too much 5-6Oooo....thank you. I'll give them a try.
added to our mega thread on GLOWBefore I started on GLOW, I couldn't kneel for more than a couple of seconds, on any surface. Now, I am able to kneel on a hard floor, with the pain being at about a level 6, and on a carpeted floor the pain level being at around an eight
@Photographer https://www.evolutionary.org/forums...erview-dosing-and-reviews.112043/post-2145896 if you can comment there please do sister
Before I started on GLOW, I couldn't kneel for more than a couple of seconds, on any surface. Now, I am able to kneel on a hard floor, with the pain being at about a level 6, and on a carpeted floor the pain level being at around an eight
much love.
Yeah sleep is a challenge. It doesn't get easier as you get older either.Thank you @Ulter , yes, definitely trying to work on the sleep. I get enough sleep when we don't have to go into town. So I know that will come when we don't have to travel and hour to get there.
quads killed sister24th July 2026
Honoured to be logging exclusively for @Southern Cross Labs
Weight: 66.6 Kg
SUPPLEMENTS
Probiotic
Vitamin D x 2 Tablets
5mg Creatine (consumed via 4 x Gummies)
The Hairy Pill (prescribed supplement – includes Multivitamins)
Psyllium Husk
Citrus Bergamot
N2 Guard 3 Capsules
Methylene Blue
CURRENT PEPTIDES - TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Retatrutide – 3mg week
Tretinoin cream (SCL)
FemTest – 6mg per week (one dose of 3mg twice a week)
CYCLE UPDATE – TEAM SCL
GLOW – 3mg, GHKCU 500mcg, BPC 500mcg, TB (5 on 2 off) (SCL)
Tretinoin cream (SCL) Increased to twice a week for one month, applied in the evening.
Retatrutide – 3mg week
FemTest – 6mg per week (one dose of 3mg twice a week)
NUTRITION
Breakfast
1 piece of white bread (toast) - F 1g, P 4g, C 16g
Cream Cheese - F 12g, P 3g, C 1g
Half and avocado - F13g, P 2g, C 1g
1 egg - F 5 g, P 6g, C 1g = Calories 396
Lunch
200g Chicken F 11g, P 50g, C 0g
50g Air Fried Chips F 1g, P 1g, C 7g
50g Green Beans F 0g, P 1g, C 4 = Calories 366
Morning Tea
Mild Pepperoni)
Cheddar Cheese) F 14g, P 10g, C 8g = Calories 195
Cracker Biscuits)
Snacks
Pink Lady Apple F 0g, P 1g, C 1g = Calories 80
Large Banana F 0g, P 2g, C31g = Calories 80
Chocolate Protein Pudding F 6g, P 15g, C 10g = Calories 169
Daily Total
Protein – 135 g
Carbs – 80 g
Fats – 63 g
Calories – 1286
HYDRATION: 2050ml (including 2 x Protein Waters = 40g Protein)
Sleep – 7 hours and 32 minutes
Training
Squats 5 x 17.5kg, 20, 22.5, 25, 27.5, 30kg
View attachment 274876 View attachment 274877
Leg Press 8 x 55kg, 60, 65, 70, 75kg
View attachment 274878 View attachment 274879
DAILY THOUGHTS:
Training today was legs, quads focused. I felt pretty confident with my last set of squats at 27.5kg, so I worked in another set. Really glad I did, it was a successful set, I did get @Kopite67 to spot me, just in case. He watched my 25kg squat and said my knees are tracking well.
Leg press was good. The 75kg felt good. Looking forward to building that weight up again on the leg press over time.
Another short log today, just keeping myself accountable. Have a lovely weekend everyone and make sure you relax.
Have a lovely rest the day Evo Fam,
love this 75 leg press! you're eating nicely too! @Photographer
True
Thank you @LevButlerovquads killed sister
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