Approved Log Testosterone Deca Equipoise HGH SLU-PP332 Cycle - Road to 2026 Season A Log

[Ronnie23]

Hi everyone,

Current bodybuilder lucky enough to be sponsored by SassysPharma! Currently in off-season (7 weeks post comp). I am going to log everything here leading up to my next comp and further. I will answer any questions and update at least weekly on progress. I literally spend all my free time studying/following other experts or coaches on training, nutrition and gear so can hopefully give you some advice.

Abit about me:
Competed in 2009-2011 and left bodybuilding to travel the world and try other sports. Came back to bodybuilding in 2023 and attempted to compete 2024 but got wild sick during peak weak so had to pull out. This year I competed in Mens classic and came third in first timers depsite having an infection from injection in quad and 6 weeks post knee op.

Age: 33
Height: 188.5 cm
Current Weight: 112
Goal Weight: 120kg (108kg is weight cap)
Coach: Will contact an IFBB Classic pro in a month or two to work together

Cycle/Log Outcome Goals:
Currently running per week:
1g Test E
700mg Eq
300mg Deca
1g SLU-PP332 (thanks to Marlu Pharma for giving me some to try)
7 IU HGH Mon-Sat

Support Supplements:
Multi Vitamin
NAC
Glycene
Telmisartan 40mg
Creatine
Methlyene Blue
Inj L-Carnitine
Fish Oil
Vitamin D and K2
Melatonin
Vitamin C
Taurine
Magnesium
Asprin (low dose)
Niacin
Citrus Bergamot
NMN
Green Tea Extract
500mg Metformin
CoQ10
5g Cialis
I know a lot lol.

Training Program:
Currently doing PPL. Pull, Push and then legs then rest repeat. No intensity techniques just straight sets with 2mins rest. I will train arms at least 2-3x a week and aim to train calves 2-4 times a week. Currently doing 20-30mins steady state cardio 1-2x times a week and 2-3 times a week HITT cardio (will go into detail about it in further posts).

Diet Overview:
Currently eating 5 meals
Macros:
500g Carbs
280g Protein
80g Fats
3840 Calories. On days I feel depleted or the weight hasn't gone up in a few days I will up the carbs and when I train legs or arms I will add more carbs and maybe reduce fats. On rest/cardio days I eat 5 meals still but reduce carbs by approx 100g.

 

[SassyPharmaRep]

Should be a good log, happy to have you on the team!

-SASREP

 

[LevButlerov]

Hi everyone,

Current bodybuilder lucky enough to be sponsored by SassysPharma! Currently in off-season (7 weeks post comp). I am going to log everything here leading up to my next comp and further. I will answer any questions and update at least weekly on progress. I literally spend all my free time studying/following other experts or coaches on training, nutrition and gear so can hopefully give you some advice.

Abit about me:
Competed in 2009-2011 and left bodybuilding to travel the world and try other sports. Came back to bodybuilding in 2023 and attempted to compete 2024 but got wild sick during peak weak so had to pull out. This year I competed in Mens classic and came third in first timers depsite having an infection from injection in quad and 6 weeks post knee op.

Age: 33
Height: 188.5 cm
Current Weight: 112
Goal Weight: 120kg (108kg is weight cap)
Coach: Will contact an IFBB Classic pro in a month or two to work together

Cycle/Log Outcome Goals:
Currently running per week:
1g Test E
700mg Eq
300mg Deca
1g SLU-PP332 (thanks to Marlu Pharma for giving me some to try)
7 IU HGH Mon-Sat

Support Supplements:
Multi Vitamin
NAC
Glycene
Telmisartan 40mg
Creatine
Methlyene Blue
Inj L-Carnitine
Fish Oil
Vitamin D and K2
Melatonin
Vitamin C
Taurine
Magnesium
Asprin (low dose)
Niacin
Citrus Bergamot
NMN
Green Tea Extract
500mg Metformin
CoQ10
5g Cialis
I know a lot lol.

Training Program:
Currently doing PPL. Pull, Push and then legs then rest repeat. No intensity techniques just straight sets with 2mins rest. I will train arms at least 2-3x a week and aim to train calves 2-4 times a week. Currently doing 20-30mins steady state cardio 1-2x times a week and 2-3 times a week HITT cardio (will go into detail about it in further posts).

Diet Overview:
Currently eating 5 meals
Macros:
500g Carbs
280g Protein
80g Fats
3840 Calories. On days I feel depleted or the weight hasn't gone up in a few days I will up the carbs and when I train legs or arms I will add more carbs and maybe reduce fats. On rest/cardio days I eat 5 meals still but reduce carbs by approx 100g.

Welcome to the big EVO family @Ronnie23 you're an absolute UNIT! huge and thick. When is the next show? I can see you going back on stage 2025.

The log is awesome but share more details please.

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred (every 1-2 weeks)
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/

thank you and share more

 

[stevesmi]

Hi everyone,

Current bodybuilder lucky enough to be sponsored by SassysPharma! Currently in off-season (7 weeks post comp). I am going to log everything here leading up to my next comp and further. I will answer any questions and update at least weekly on progress. I literally spend all my free time studying/following other experts or coaches on training, nutrition and gear so can hopefully give you some advice.

Abit about me:
Competed in 2009-2011 and left bodybuilding to travel the world and try other sports. Came back to bodybuilding in 2023 and attempted to compete 2024 but got wild sick during peak weak so had to pull out. This year I competed in Mens classic and came third in first timers depsite having an infection from injection in quad and 6 weeks post knee op.

Age: 33
Height: 188.5 cm
Current Weight: 112
Goal Weight: 120kg (108kg is weight cap)
Coach: Will contact an IFBB Classic pro in a month or two to work together

Cycle/Log Outcome Goals:
Currently running per week:
1g Test E
700mg Eq
300mg Deca
1g SLU-PP332 (thanks to Marlu Pharma for giving me some to try)
7 IU HGH Mon-Sat

Support Supplements:
Multi Vitamin
NAC
Glycene
Telmisartan 40mg
Creatine
Methlyene Blue
Inj L-Carnitine
Fish Oil
Vitamin D and K2
Melatonin
Vitamin C
Taurine
Magnesium
Asprin (low dose)
Niacin
Citrus Bergamot
NMN
Green Tea Extract
500mg Metformin
CoQ10
5g Cialis
I know a lot lol.

Training Program:
Currently doing PPL. Pull, Push and then legs then rest repeat. No intensity techniques just straight sets with 2mins rest. I will train arms at least 2-3x a week and aim to train calves 2-4 times a week. Currently doing 20-30mins steady state cardio 1-2x times a week and 2-3 times a week HITT cardio (will go into detail about it in further posts).

Diet Overview:
Currently eating 5 meals
Macros:
500g Carbs
280g Protein
80g Fats
3840 Calories. On days I feel depleted or the weight hasn't gone up in a few days I will up the carbs and when I train legs or arms I will add more carbs and maybe reduce fats. On rest/cardio days I eat 5 meals still but reduce carbs by approx 100g.

@Ronnie23
welcome to the logging family. it is good to see you. First off. You look fantastic, man. You got an amazing physique that most people would kill for. I really like your setup. I like the diet, perfect.

 

[BodyMonster34]

Hi everyone,

Current bodybuilder lucky enough to be sponsored by SassysPharma! Currently in off-season (7 weeks post comp). I am going to log everything here leading up to my next comp and further. I will answer any questions and update at least weekly on progress. I literally spend all my free time studying/following other experts or coaches on training, nutrition and gear so can hopefully give you some advice.

Abit about me:
Competed in 2009-2011 and left bodybuilding to travel the world and try other sports. Came back to bodybuilding in 2023 and attempted to compete 2024 but got wild sick during peak weak so had to pull out. This year I competed in Mens classic and came third in first timers depsite having an infection from injection in quad and 6 weeks post knee op.

Age: 33
Height: 188.5 cm
Current Weight: 112
Goal Weight: 120kg (108kg is weight cap)
Coach: Will contact an IFBB Classic pro in a month or two to work together

Cycle/Log Outcome Goals:
Currently running per week:
1g Test E
700mg Eq
300mg Deca
1g SLU-PP332 (thanks to Marlu Pharma for giving me some to try)
7 IU HGH Mon-Sat

Support Supplements:
Multi Vitamin
NAC
Glycene
Telmisartan 40mg
Creatine
Methlyene Blue
Inj L-Carnitine
Fish Oil
Vitamin D and K2
Melatonin
Vitamin C
Taurine
Magnesium
Asprin (low dose)
Niacin
Citrus Bergamot
NMN
Green Tea Extract
500mg Metformin
CoQ10
5g Cialis
I know a lot lol.

Training Program:
Currently doing PPL. Pull, Push and then legs then rest repeat. No intensity techniques just straight sets with 2mins rest. I will train arms at least 2-3x a week and aim to train calves 2-4 times a week. Currently doing 20-30mins steady state cardio 1-2x times a week and 2-3 times a week HITT cardio (will go into detail about it in further posts).

Diet Overview:
Currently eating 5 meals
Macros:
500g Carbs
280g Protein
80g Fats
3840 Calories. On days I feel depleted or the weight hasn't gone up in a few days I will up the carbs and when I train legs or arms I will add more carbs and maybe reduce fats. On rest/cardio days I eat 5 meals still but reduce carbs by approx 100g.

@Ronnie23 bro nice job on the supplements. you pushing some good training too. test, EQ and deca all good stuff

 

[ceo]

Hi everyone,

Current bodybuilder lucky enough to be sponsored by SassysPharma! Currently in off-season (7 weeks post comp). I am going to log everything here leading up to my next comp and further. I will answer any questions and update at least weekly on progress. I literally spend all my free time studying/following other experts or coaches on training, nutrition and gear so can hopefully give you some advice.

Abit about me:
Competed in 2009-2011 and left bodybuilding to travel the world and try other sports. Came back to bodybuilding in 2023 and attempted to compete 2024 but got wild sick during peak weak so had to pull out. This year I competed in Mens classic and came third in first timers depsite having an infection from injection in quad and 6 weeks post knee op.

Age: 33
Height: 188.5 cm
Current Weight: 112
Goal Weight: 120kg (108kg is weight cap)
Coach: Will contact an IFBB Classic pro in a month or two to work together

Cycle/Log Outcome Goals:
Currently running per week:
1g Test E
700mg Eq
300mg Deca
1g SLU-PP332 (thanks to Marlu Pharma for giving me some to try)
7 IU HGH Mon-Sat

Support Supplements:
Multi Vitamin
NAC
Glycene
Telmisartan 40mg
Creatine
Methlyene Blue
Inj L-Carnitine
Fish Oil
Vitamin D and K2
Melatonin
Vitamin C
Taurine
Magnesium
Asprin (low dose)
Niacin
Citrus Bergamot
NMN
Green Tea Extract
500mg Metformin
CoQ10
5g Cialis
I know a lot lol.

Training Program:
Currently doing PPL. Pull, Push and then legs then rest repeat. No intensity techniques just straight sets with 2mins rest. I will train arms at least 2-3x a week and aim to train calves 2-4 times a week. Currently doing 20-30mins steady state cardio 1-2x times a week and 2-3 times a week HITT cardio (will go into detail about it in further posts).

Diet Overview:
Currently eating 5 meals
Macros:
500g Carbs
280g Protein
80g Fats
3840 Calories. On days I feel depleted or the weight hasn't gone up in a few days I will up the carbs and when I train legs or arms I will add more carbs and maybe reduce fats. On rest/cardio days I eat 5 meals still but reduce carbs by approx 100g.

@Ronnie23 Bros, I gotta give you a lot of credit. This one, a perfect training session. You doing a great job. Keep it up.

 

[ROIDDERS]

Hi everyone,

Current bodybuilder lucky enough to be sponsored by SassysPharma! Currently in off-season (7 weeks post comp). I am going to log everything here leading up to my next comp and further. I will answer any questions and update at least weekly on progress. I literally spend all my free time studying/following other experts or coaches on training, nutrition and gear so can hopefully give you some advice.

Abit about me:
Competed in 2009-2011 and left bodybuilding to travel the world and try other sports. Came back to bodybuilding in 2023 and attempted to compete 2024 but got wild sick during peak weak so had to pull out. This year I competed in Mens classic and came third in first timers depsite having an infection from injection in quad and 6 weeks post knee op.

Age: 33
Height: 188.5 cm
Current Weight: 112
Goal Weight: 120kg (108kg is weight cap)
Coach: Will contact an IFBB Classic pro in a month or two to work together

Cycle/Log Outcome Goals:
Currently running per week:
1g Test E
700mg Eq
300mg Deca
1g SLU-PP332 (thanks to Marlu Pharma for giving me some to try)
7 IU HGH Mon-Sat

Support Supplements:
Multi Vitamin
NAC
Glycene
Telmisartan 40mg
Creatine
Methlyene Blue
Inj L-Carnitine
Fish Oil
Vitamin D and K2
Melatonin
Vitamin C
Taurine
Magnesium
Asprin (low dose)
Niacin
Citrus Bergamot
NMN
Green Tea Extract
500mg Metformin
CoQ10
5g Cialis
I know a lot lol.

Training Program:
Currently doing PPL. Pull, Push and then legs then rest repeat. No intensity techniques just straight sets with 2mins rest. I will train arms at least 2-3x a week and aim to train calves 2-4 times a week. Currently doing 20-30mins steady state cardio 1-2x times a week and 2-3 times a week HITT cardio (will go into detail about it in further posts).

Diet Overview:
Currently eating 5 meals
Macros:
500g Carbs
280g Protein
80g Fats
3840 Calories. On days I feel depleted or the weight hasn't gone up in a few days I will up the carbs and when I train legs or arms I will add more carbs and maybe reduce fats. On rest/cardio days I eat 5 meals still but reduce carbs by approx 100g.

@Ronnie23 Oh wow. That is some big time nutrition right there. Almost 300 g of protein and smashing 500 carbs. Big boys. Definitely require some big food.

 

[Mobster]

Is being 12kg over the weight cap a good idea??

 

[Ronnie23]

Welcome to the big EVO family @Ronnie23 you're an absolute UNIT! huge and thick. When is the next show? I can see you going back on stage 2025.

The log is awesome but share more details please.

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred (every 1-2 weeks)
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/

thank you and share more

Hi LevButlerov,

I will be on stage in April 2026 so trying to reach my weight cap before I diet down.
Thanks for all the advice, I will take it on for my next update post.

Cheers,

 

[Ronnie23]

@Ronnie23
welcome to the logging family. it is good to see you. First off. You look fantastic, man. You got an amazing physique that most people would kill for. I really like your setup. I like the diet, perfect.

Thanks Stevesmi,

Excited to log my journey going forward! Appreciate all the compliements. Your physique looks pretty impressive too. Hopefully once I get a coach my diet/training will go to another level... Got lots to look forward to.

 

[Ronnie23]

@Ronnie23 bro nice job on the supplements. you pushing some good training too. test, EQ and deca all good stuff

Thank you mate! Appreciate the compliment. I have been training, sleeping and eating 100% and the gear tops it all off. Hope for lots of gains going forward. Take care of yourself.

 

[Ronnie23]

@Ronnie23 Bros, I gotta give you a lot of credit. This one, a perfect training session. You doing a great job. Keep it up.

Thank you my friend. Appreciate the comment. Excited to what the future holds. I will be logging it all on this thread so stayed tuned!

 

[Ronnie23]

@Ronnie23 Oh wow. That is some big time nutrition right there. Almost 300 g of protein and smashing 500 carbs. Big boys. Definitely require some big food.

Thank you my friend. You are looking huge in your picture, so I am sure you know full well how much food you have to eat to get big! especially being 188.5 cm. My body just wants to be skinny and tall which isn't conducive in bodybuilding haha.

 

[Ronnie23]

Is being 12kg over the weight cap a good idea??

Hi Mobster,

I have a fast metabolism so getting fat off is never an issue. My issue is keeping tissue. I hope to get around 120 then diet down to 108 over a period of 16-20 weeks I don't believe is too extreme.

Take care.

 

[Allupfromhere]

Fuck brother your a beast! Super keen to follow this one and @Sassy's Pharmaceuticals in your corner makes this log a deadly combo

 

[Ronnie23]

Fuck brother your a beast! Super keen to follow this one and @Sassy's Pharmaceuticals in your corner makes this log a deadly combo

Super lucky to have @sassyin my corner brother. Love your log too man and super excited to see how your training split goes because I want to maybe give it a try.

 

[stevesmi]

Thanks Stevesmi,

Excited to log my journey going forward! Appreciate all the compliements. Your physique looks pretty impressive too. Hopefully once I get a coach my diet/training will go to another level... Got lots to look forward to.

Thanks after my herniated discs and torn shoulder it’s been all about staying healthy. So enjoy your prime years now

 

[Pigsy]

Will be following along, fellow Aussie competitor

 

[Ronnie23]

Will be following along, fellow Aussie competitor

Thanks Pigsy,
Means a lot coming from you.

 

[Ulter]

Hi everyone,

Current bodybuilder lucky enough to be sponsored by SassysPharma! Currently in off-season (7 weeks post comp). I am going to log everything here leading up to my next comp and further. I will answer any questions and update at least weekly on progress. I literally spend all my free time studying/following other experts or coaches on training, nutrition and gear so can hopefully give you some advice.

Abit about me:
Competed in 2009-2011 and left bodybuilding to travel the world and try other sports. Came back to bodybuilding in 2023 and attempted to compete 2024 but got wild sick during peak weak so had to pull out. This year I competed in Mens classic and came third in first timers depsite having an infection from injection in quad and 6 weeks post knee op.

Age: 33
Height: 188.5 cm
Current Weight: 112
Goal Weight: 120kg (108kg is weight cap)
Coach: Will contact an IFBB Classic pro in a month or two to work together

Cycle/Log Outcome Goals:
Currently running per week:
1g Test E
700mg Eq
300mg Deca
1g SLU-PP332 (thanks to Marlu Pharma for giving me some to try)
7 IU HGH Mon-Sat

Support Supplements:
Multi Vitamin
NAC
Glycene
Telmisartan 40mg
Creatine
Methlyene Blue
Inj L-Carnitine
Fish Oil
Vitamin D and K2
Melatonin
Vitamin C
Taurine
Magnesium
Asprin (low dose)
Niacin
Citrus Bergamot
NMN
Green Tea Extract
500mg Metformin
CoQ10
5g Cialis
I know a lot lol.

Training Program:
Currently doing PPL. Pull, Push and then legs then rest repeat. No intensity techniques just straight sets with 2mins rest. I will train arms at least 2-3x a week and aim to train calves 2-4 times a week. Currently doing 20-30mins steady state cardio 1-2x times a week and 2-3 times a week HITT cardio (will go into detail about it in further posts).

Diet Overview:
Currently eating 5 meals
Macros:
500g Carbs
280g Protein
80g Fats
3840 Calories. On days I feel depleted or the weight hasn't gone up in a few days I will up the carbs and when I train legs or arms I will add more carbs and maybe reduce fats. On rest/cardio days I eat 5 meals still but reduce carbs by approx 100g.

@Ronnie23 2 grams of gear and hgh on other things on top. Should have a blowout cycle for sure. You look fantastic already. I expect big things out of you.

 

[2Thick]

Hi everyone,

Current bodybuilder lucky enough to be sponsored by SassysPharma! Currently in off-season (7 weeks post comp). I am going to log everything here leading up to my next comp and further. I will answer any questions and update at least weekly on progress. I literally spend all my free time studying/following other experts or coaches on training, nutrition and gear so can hopefully give you some advice.

Abit about me:
Competed in 2009-2011 and left bodybuilding to travel the world and try other sports. Came back to bodybuilding in 2023 and attempted to compete 2024 but got wild sick during peak weak so had to pull out. This year I competed in Mens classic and came third in first timers depsite having an infection from injection in quad and 6 weeks post knee op.

Age: 33
Height: 188.5 cm
Current Weight: 112
Goal Weight: 120kg (108kg is weight cap)
Coach: Will contact an IFBB Classic pro in a month or two to work together

Cycle/Log Outcome Goals:
Currently running per week:
1g Test E
700mg Eq
300mg Deca
1g SLU-PP332 (thanks to Marlu Pharma for giving me some to try)
7 IU HGH Mon-Sat

Support Supplements:
Multi Vitamin
NAC
Glycene
Telmisartan 40mg
Creatine
Methlyene Blue
Inj L-Carnitine
Fish Oil
Vitamin D and K2
Melatonin
Vitamin C
Taurine
Magnesium
Asprin (low dose)
Niacin
Citrus Bergamot
NMN
Green Tea Extract
500mg Metformin
CoQ10
5g Cialis
I know a lot lol.

Training Program:
Currently doing PPL. Pull, Push and then legs then rest repeat. No intensity techniques just straight sets with 2mins rest. I will train arms at least 2-3x a week and aim to train calves 2-4 times a week. Currently doing 20-30mins steady state cardio 1-2x times a week and 2-3 times a week HITT cardio (will go into detail about it in further posts).

Diet Overview:
Currently eating 5 meals
Macros:
500g Carbs
280g Protein
80g Fats
3840 Calories. On days I feel depleted or the weight hasn't gone up in a few days I will up the carbs and when I train legs or arms I will add more carbs and maybe reduce fats. On rest/cardio days I eat 5 meals still but reduce carbs by approx 100g.

@Ronnie23 Are quite a competitor. 300 grams of protein and 80 grams of fat is a really good mix and I can't believe you're hitting carbs that high. That is crazy. get the food pictures common. We want to see what you're eating.

 

[RoySimpson]

Hi everyone,

Current bodybuilder lucky enough to be sponsored by SassysPharma! Currently in off-season (7 weeks post comp). I am going to log everything here leading up to my next comp and further. I will answer any questions and update at least weekly on progress. I literally spend all my free time studying/following other experts or coaches on training, nutrition and gear so can hopefully give you some advice.

Abit about me:
Competed in 2009-2011 and left bodybuilding to travel the world and try other sports. Came back to bodybuilding in 2023 and attempted to compete 2024 but got wild sick during peak weak so had to pull out. This year I competed in Mens classic and came third in first timers depsite having an infection from injection in quad and 6 weeks post knee op.

Age: 33
Height: 188.5 cm
Current Weight: 112
Goal Weight: 120kg (108kg is weight cap)
Coach: Will contact an IFBB Classic pro in a month or two to work together

Cycle/Log Outcome Goals:
Currently running per week:
1g Test E
700mg Eq
300mg Deca
1g SLU-PP332 (thanks to Marlu Pharma for giving me some to try)
7 IU HGH Mon-Sat

Support Supplements:
Multi Vitamin
NAC
Glycene
Telmisartan 40mg
Creatine
Methlyene Blue
Inj L-Carnitine
Fish Oil
Vitamin D and K2
Melatonin
Vitamin C
Taurine
Magnesium
Asprin (low dose)
Niacin
Citrus Bergamot
NMN
Green Tea Extract
500mg Metformin
CoQ10
5g Cialis
I know a lot lol.

Training Program:
Currently doing PPL. Pull, Push and then legs then rest repeat. No intensity techniques just straight sets with 2mins rest. I will train arms at least 2-3x a week and aim to train calves 2-4 times a week. Currently doing 20-30mins steady state cardio 1-2x times a week and 2-3 times a week HITT cardio (will go into detail about it in further posts).

Diet Overview:
Currently eating 5 meals
Macros:
500g Carbs
280g Protein
80g Fats
3840 Calories. On days I feel depleted or the weight hasn't gone up in a few days I will up the carbs and when I train legs or arms I will add more carbs and maybe reduce fats. On rest/cardio days I eat 5 meals still but reduce carbs by approx 100g.

@Ronnie23 looking incredible bro!

 

[LevButlerov]

Hi LevButlerov,

I will be on stage in April 2026 so trying to reach my weight cap before I diet down.
Thanks for all the advice, I will take it on for my next update post.

Cheers,

April 2026, thats the date you'll win @Ronnie23

 

[BodyMonster34]

Thank you mate! Appreciate the compliment. I have been training, sleeping and eating 100% and the gear tops it all off. Hope for lots of gains going forward. Take care of yourself.

bro i hope you add tren too forgot to mention

 

[ceo]

Thank you my friend. Appreciate the comment. Excited to what the future holds. I will be logging it all on this thread so stayed tuned!

bros i am watching and subbed

 

[ROIDDERS]

Thank you my friend. You are looking huge in your picture, so I am sure you know full well how much food you have to eat to get big! especially being 188.5 cm. My body just wants to be skinny and tall which isn't conducive in bodybuilding haha.

yes you following my log? its not on EVO. its on one of our sister forums
https://www.ironoverload.io/threads...ehensive-8-week-recomposition-cycle-log.3706/

 

[Noah Wixx]

Hi everyone,

Current bodybuilder lucky enough to be sponsored by SassysPharma! Currently in off-season (7 weeks post comp). I am going to log everything here leading up to my next comp and further. I will answer any questions and update at least weekly on progress. I literally spend all my free time studying/following other experts or coaches on training, nutrition and gear so can hopefully give you some advice.

Abit about me:
Competed in 2009-2011 and left bodybuilding to travel the world and try other sports. Came back to bodybuilding in 2023 and attempted to compete 2024 but got wild sick during peak weak so had to pull out. This year I competed in Mens classic and came third in first timers depsite having an infection from injection in quad and 6 weeks post knee op.

Age: 33
Height: 188.5 cm
Current Weight: 112
Goal Weight: 120kg (108kg is weight cap)
Coach: Will contact an IFBB Classic pro in a month or two to work together

Cycle/Log Outcome Goals:
Currently running per week:
1g Test E
700mg Eq
300mg Deca
1g SLU-PP332 (thanks to Marlu Pharma for giving me some to try)
7 IU HGH Mon-Sat

Support Supplements:
Multi Vitamin
NAC
Glycene
Telmisartan 40mg
Creatine
Methlyene Blue
Inj L-Carnitine
Fish Oil
Vitamin D and K2
Melatonin
Vitamin C
Taurine
Magnesium
Asprin (low dose)
Niacin
Citrus Bergamot
NMN
Green Tea Extract
500mg Metformin
CoQ10
5g Cialis
I know a lot lol.

Training Program:
Currently doing PPL. Pull, Push and then legs then rest repeat. No intensity techniques just straight sets with 2mins rest. I will train arms at least 2-3x a week and aim to train calves 2-4 times a week. Currently doing 20-30mins steady state cardio 1-2x times a week and 2-3 times a week HITT cardio (will go into detail about it in further posts).

Diet Overview:
Currently eating 5 meals
Macros:
500g Carbs
280g Protein
80g Fats
3840 Calories. On days I feel depleted or the weight hasn't gone up in a few days I will up the carbs and when I train legs or arms I will add more carbs and maybe reduce fats. On rest/cardio days I eat 5 meals still but reduce carbs by approx 100g.

First off you look incredible, secondly congratulations on the sponsorship and welcome

 

[Tiger Salman Khan]

Hi everyone,

Current bodybuilder lucky enough to be sponsored by SassysPharma! Currently in off-season (7 weeks post comp). I am going to log everything here leading up to my next comp and further. I will answer any questions and update at least weekly on progress. I literally spend all my free time studying/following other experts or coaches on training, nutrition and gear so can hopefully give you some advice.

Abit about me:
Competed in 2009-2011 and left bodybuilding to travel the world and try other sports. Came back to bodybuilding in 2023 and attempted to compete 2024 but got wild sick during peak weak so had to pull out. This year I competed in Mens classic and came third in first timers depsite having an infection from injection in quad and 6 weeks post knee op.

Age: 33
Height: 188.5 cm
Current Weight: 112
Goal Weight: 120kg (108kg is weight cap)
Coach: Will contact an IFBB Classic pro in a month or two to work together

Cycle/Log Outcome Goals:
Currently running per week:
1g Test E
700mg Eq
300mg Deca
1g SLU-PP332 (thanks to Marlu Pharma for giving me some to try)
7 IU HGH Mon-Sat

Support Supplements:
Multi Vitamin
NAC
Glycene
Telmisartan 40mg
Creatine
Methlyene Blue
Inj L-Carnitine
Fish Oil
Vitamin D and K2
Melatonin
Vitamin C
Taurine
Magnesium
Asprin (low dose)
Niacin
Citrus Bergamot
NMN
Green Tea Extract
500mg Metformin
CoQ10
5g Cialis
I know a lot lol.

Training Program:
Currently doing PPL. Pull, Push and then legs then rest repeat. No intensity techniques just straight sets with 2mins rest. I will train arms at least 2-3x a week and aim to train calves 2-4 times a week. Currently doing 20-30mins steady state cardio 1-2x times a week and 2-3 times a week HITT cardio (will go into detail about it in further posts).

Diet Overview:
Currently eating 5 meals
Macros:
500g Carbs
280g Protein
80g Fats
3840 Calories. On days I feel depleted or the weight hasn't gone up in a few days I will up the carbs and when I train legs or arms I will add more carbs and maybe reduce fats. On rest/cardio days I eat 5 meals still but reduce carbs by approx 100g.

@Ronnie23 This is an amazing start to the log bro........

 

[SassyPharmaRep]

One of our biggest lads here gents

 

[Ronnie23]

UPDATE #1
Current weight: 116.5kg

Training:
Training since last log has been great. Still getting a massive pump everyworkout which means my insulin sensitivty is still high despite the massive jump in weight this week. I was planning a deload but instead will just train 2 on 1 off instead of my usual 3 on 1 off. The thought of not going gym or reducing volume a lot was playing on my mind so much, I just love to be in the gym. Next week ill get back to structured training programme that I posted on my first post.

Here are a few training logs (please note I haven't included warm ups and that each set of every exercise is to failure):
Thursday-
Chest, shoulders and arms
Incline Chest press machine X3
Flat bench press machine X3
Seated cable Fly X3
Standing military press X3
Standing Dumbbell side Lateral X3
High pull cable push down X3
Standing Barbell Curl X3
Dips x1 until failure

Friday-
T bar row x 3 +1 intensifier set
Hammer strength Iso Lateral front lat pulldown x4
Back extension x4 (40kg dumbbell)
Pull ups x3 to failure

Sunday-
Abductor/Adductor machine x3 each
Lying hamstring curl x3
Seated hamstring curl x3
Leg press x4
Smith machine Squats x 4
Standing calf raise x3
Donkey calf raise x 3
Seated leg extension x 3 (alternating between legs, wall squat hold inbetween each set)

Monday-
Incline Bench Smith Machine x 4
Flat dumbbell press x3
Rope push down x3
Alternation dumbbell curl x3
Preacher curl x3
Dumbbell skull crushers x3
Cable side lateral x3
Smith machine shoulder press x3

Cardio has still been at either 20mins steady state cardio or 15mins HITT cardio on most days, and 20 mins sauna if I have the time.

Peds:
Got my package from my amazing sponsor @SassyPharmaRep @ Sassypharmaceuticals so have been using the Test and EQ which gave me zero pip issues at all. Excited to see how I go with this going forward. I have also started using 1.5mg Retatrutide evey week. The reason for that is because of the benefits to health markers that has been shown. If it keeps me lean while I bulk then that is an added bonus. Still using @Marlupharma SSLU-pp332 which he was generous to let me try and it has given me great energy along with Injectable L-Carnitine and Methlyene Blue.

Nurition:
I have really ate the house down in the last week. I decided since I was to let my body recover over the week I will not worry about restricting myself with food and allow it to assist with muscle repair and growth. Going forward I am thinking about going to 4 meals or restricting my carbs to maybe 400 grams and lowering fats to 50-60grams only due to the massive increase in weight this week. It could also be the PEDS really kicking in now too. I have a coach in mind but hes competing in USA atm so will contact him soon and hopefully he can clean up my diet where needed but at over 6 foot 2 I really need to fill out my frame so I am not worried too much about the large weight increase.

Any questions or advice please feel free to ask/post.

Cheers

 

[Ronnie23]

@Ronnie23 This is an amazing start to the log bro........

Thank you brother. I will endeavour to help and post as much detail as I can.

 

[Allupfromhere]

Looking killer brother

 

[Ronnie23]

Looking killer brother

Thank you brother

 

[Yuri]

Love it bro! Can’t go wrong with @Sassy's Pharmaceuticals / killer gear and service!

 

[Ronnie23]

Love it bro! Can’t go wrong with @Sassy's Pharmaceuticals / killer gear and service!

You're right brother, he's the best!

 

[Yuri]

You're right brother, he's the best!

And some of the best labels in the game keen for your log bro, keep killing my dude!

 

[LevButlerov]

UPDATE #1
Current weight: 116.5kg

Training:
Training since last log has been great. Still getting a massive pump everyworkout which means my insulin sensitivty is still high despite the massive jump in weight this week. I was planning a deload but instead will just train 2 on 1 off instead of my usual 3 on 1 off. The thought of not going gym or reducing volume a lot was playing on my mind so much, I just love to be in the gym. Next week ill get back to structured training programme that I posted on my first post.

Here are a few training logs (please note I haven't included warm ups and that each set of every exercise is to failure):
Thursday-
Chest, shoulders and arms
Incline Chest press machine X3
Flat bench press machine X3
Seated cable Fly X3
Standing military press X3
Standing Dumbbell side Lateral X3
High pull cable push down X3
Standing Barbell Curl X3
Dips x1 until failure

Friday-
T bar row x 3 +1 intensifier set
Hammer strength Iso Lateral front lat pulldown x4
Back extension x4 (40kg dumbbell)
Pull ups x3 to failure

Sunday-
Abductor/Adductor machine x3 each
Lying hamstring curl x3
Seated hamstring curl x3
Leg press x4
Smith machine Squats x 4
Standing calf raise x3
Donkey calf raise x 3
Seated leg extension x 3 (alternating between legs, wall squat hold inbetween each set)

Monday-
Incline Bench Smith Machine x 4
Flat dumbbell press x3
Rope push down x3
Alternation dumbbell curl x3
Preacher curl x3
Dumbbell skull crushers x3
Cable side lateral x3
Smith machine shoulder press x3

Cardio has still been at either 20mins steady state cardio or 15mins HITT cardio on most days, and 20 mins sauna if I have the time.

Peds:
Got my package from my amazing sponsor @SassyPharmaRep @ Sassypharmaceuticals so have been using the Test and EQ which gave me zero pip issues at all. Excited to see how I go with this going forward. I have also started using 1.5mg Retatrutide evey week. The reason for that is because of the benefits to health markers that has been shown. If it keeps me lean while I bulk then that is an added bonus. Still using @Marlupharma SSLU-pp332 which he was generous to let me try and it has given me great energy along with Injectable L-Carnitine and Methlyene Blue.

Nurition:
I have really ate the house down in the last week. I decided since I was to let my body recover over the week I will not worry about restricting myself with food and allow it to assist with muscle repair and growth. Going forward I am thinking about going to 4 meals or restricting my carbs to maybe 400 grams and lowering fats to 50-60grams only due to the massive increase in weight this week. It could also be the PEDS really kicking in now too. I have a coach in mind but hes competing in USA atm so will contact him soon and hopefully he can clean up my diet where needed but at over 6 foot 2 I really need to fill out my frame so I am not worried too much about the large weight increase.

Any questions or advice please feel free to ask/post.

Cheers

Your abs are looking super nice. tight. @Ronnie23 LOL you ate the house down, how much did you eat?
and you were not on retatrutide when you were eating a lot right?

 

[stevesmi]

UPDATE #1
Current weight: 116.5kg

Training:
Training since last log has been great. Still getting a massive pump everyworkout which means my insulin sensitivty is still high despite the massive jump in weight this week. I was planning a deload but instead will just train 2 on 1 off instead of my usual 3 on 1 off. The thought of not going gym or reducing volume a lot was playing on my mind so much, I just love to be in the gym. Next week ill get back to structured training programme that I posted on my first post.

Here are a few training logs (please note I haven't included warm ups and that each set of every exercise is to failure):
Thursday-
Chest, shoulders and arms
Incline Chest press machine X3
Flat bench press machine X3
Seated cable Fly X3
Standing military press X3
Standing Dumbbell side Lateral X3
High pull cable push down X3
Standing Barbell Curl X3
Dips x1 until failure

Friday-
T bar row x 3 +1 intensifier set
Hammer strength Iso Lateral front lat pulldown x4
Back extension x4 (40kg dumbbell)
Pull ups x3 to failure

Sunday-
Abductor/Adductor machine x3 each
Lying hamstring curl x3
Seated hamstring curl x3
Leg press x4
Smith machine Squats x 4
Standing calf raise x3
Donkey calf raise x 3
Seated leg extension x 3 (alternating between legs, wall squat hold inbetween each set)

Monday-
Incline Bench Smith Machine x 4
Flat dumbbell press x3
Rope push down x3
Alternation dumbbell curl x3
Preacher curl x3
Dumbbell skull crushers x3
Cable side lateral x3
Smith machine shoulder press x3

Cardio has still been at either 20mins steady state cardio or 15mins HITT cardio on most days, and 20 mins sauna if I have the time.

Peds:
Got my package from my amazing sponsor @SassyPharmaRep @ Sassypharmaceuticals so have been using the Test and EQ which gave me zero pip issues at all. Excited to see how I go with this going forward. I have also started using 1.5mg Retatrutide evey week. The reason for that is because of the benefits to health markers that has been shown. If it keeps me lean while I bulk then that is an added bonus. Still using @Marlupharma SSLU-pp332 which he was generous to let me try and it has given me great energy along with Injectable L-Carnitine and Methlyene Blue.

Nurition:
I have really ate the house down in the last week. I decided since I was to let my body recover over the week I will not worry about restricting myself with food and allow it to assist with muscle repair and growth. Going forward I am thinking about going to 4 meals or restricting my carbs to maybe 400 grams and lowering fats to 50-60grams only due to the massive increase in weight this week. It could also be the PEDS really kicking in now too. I have a coach in mind but hes competing in USA atm so will contact him soon and hopefully he can clean up my diet where needed but at over 6 foot 2 I really need to fill out my frame so I am not worried too much about the large weight increase.

Any questions or advice please feel free to ask/post.

Cheers

looking fantastic man. physique is on point! i like the bicep shot very huge!

@Ronnie23

 

[ROIDDERS]

UPDATE #1
Current weight: 116.5kg

Training:
Training since last log has been great. Still getting a massive pump everyworkout which means my insulin sensitivty is still high despite the massive jump in weight this week. I was planning a deload but instead will just train 2 on 1 off instead of my usual 3 on 1 off. The thought of not going gym or reducing volume a lot was playing on my mind so much, I just love to be in the gym. Next week ill get back to structured training programme that I posted on my first post.

Here are a few training logs (please note I haven't included warm ups and that each set of every exercise is to failure):
Thursday-
Chest, shoulders and arms
Incline Chest press machine X3
Flat bench press machine X3
Seated cable Fly X3
Standing military press X3
Standing Dumbbell side Lateral X3
High pull cable push down X3
Standing Barbell Curl X3
Dips x1 until failure

Friday-
T bar row x 3 +1 intensifier set
Hammer strength Iso Lateral front lat pulldown x4
Back extension x4 (40kg dumbbell)
Pull ups x3 to failure

Sunday-
Abductor/Adductor machine x3 each
Lying hamstring curl x3
Seated hamstring curl x3
Leg press x4
Smith machine Squats x 4
Standing calf raise x3
Donkey calf raise x 3
Seated leg extension x 3 (alternating between legs, wall squat hold inbetween each set)

Monday-
Incline Bench Smith Machine x 4
Flat dumbbell press x3
Rope push down x3
Alternation dumbbell curl x3
Preacher curl x3
Dumbbell skull crushers x3
Cable side lateral x3
Smith machine shoulder press x3

Cardio has still been at either 20mins steady state cardio or 15mins HITT cardio on most days, and 20 mins sauna if I have the time.

Peds:
Got my package from my amazing sponsor @SassyPharmaRep @ Sassypharmaceuticals so have been using the Test and EQ which gave me zero pip issues at all. Excited to see how I go with this going forward. I have also started using 1.5mg Retatrutide evey week. The reason for that is because of the benefits to health markers that has been shown. If it keeps me lean while I bulk then that is an added bonus. Still using @Marlupharma SSLU-pp332 which he was generous to let me try and it has given me great energy along with Injectable L-Carnitine and Methlyene Blue.

Nurition:
I have really ate the house down in the last week. I decided since I was to let my body recover over the week I will not worry about restricting myself with food and allow it to assist with muscle repair and growth. Going forward I am thinking about going to 4 meals or restricting my carbs to maybe 400 grams and lowering fats to 50-60grams only due to the massive increase in weight this week. It could also be the PEDS really kicking in now too. I have a coach in mind but hes competing in USA atm so will contact him soon and hopefully he can clean up my diet where needed but at over 6 foot 2 I really need to fill out my frame so I am not worried too much about the large weight increase.

Any questions or advice please feel free to ask/post.

Cheers

Always impressive to see a amazing update, like this, so much stuff going on here. What a tremendous Monday training session.
@Ronnie23

 

[Mobster]

I wanna see the poundages

 

[Ulter]

UPDATE #1
Current weight: 116.5kg

Training:
Training since last log has been great. Still getting a massive pump everyworkout which means my insulin sensitivty is still high despite the massive jump in weight this week. I was planning a deload but instead will just train 2 on 1 off instead of my usual 3 on 1 off. The thought of not going gym or reducing volume a lot was playing on my mind so much, I just love to be in the gym. Next week ill get back to structured training programme that I posted on my first post.

Here are a few training logs (please note I haven't included warm ups and that each set of every exercise is to failure):
Thursday-
Chest, shoulders and arms
Incline Chest press machine X3
Flat bench press machine X3
Seated cable Fly X3
Standing military press X3
Standing Dumbbell side Lateral X3
High pull cable push down X3
Standing Barbell Curl X3
Dips x1 until failure

Friday-
T bar row x 3 +1 intensifier set
Hammer strength Iso Lateral front lat pulldown x4
Back extension x4 (40kg dumbbell)
Pull ups x3 to failure

Sunday-
Abductor/Adductor machine x3 each
Lying hamstring curl x3
Seated hamstring curl x3
Leg press x4
Smith machine Squats x 4
Standing calf raise x3
Donkey calf raise x 3
Seated leg extension x 3 (alternating between legs, wall squat hold inbetween each set)

Monday-
Incline Bench Smith Machine x 4
Flat dumbbell press x3
Rope push down x3
Alternation dumbbell curl x3
Preacher curl x3
Dumbbell skull crushers x3
Cable side lateral x3
Smith machine shoulder press x3

Cardio has still been at either 20mins steady state cardio or 15mins HITT cardio on most days, and 20 mins sauna if I have the time.

Peds:
Got my package from my amazing sponsor @SassyPharmaRep @ Sassypharmaceuticals so have been using the Test and EQ which gave me zero pip issues at all. Excited to see how I go with this going forward. I have also started using 1.5mg Retatrutide evey week. The reason for that is because of the benefits to health markers that has been shown. If it keeps me lean while I bulk then that is an added bonus. Still using @Marlupharma SSLU-pp332 which he was generous to let me try and it has given me great energy along with Injectable L-Carnitine and Methlyene Blue.

Nurition:
I have really ate the house down in the last week. I decided since I was to let my body recover over the week I will not worry about restricting myself with food and allow it to assist with muscle repair and growth. Going forward I am thinking about going to 4 meals or restricting my carbs to maybe 400 grams and lowering fats to 50-60grams only due to the massive increase in weight this week. It could also be the PEDS really kicking in now too. I have a coach in mind but hes competing in USA atm so will contact him soon and hopefully he can clean up my diet where needed but at over 6 foot 2 I really need to fill out my frame so I am not worried too much about the large weight increase.

Any questions or advice please feel free to ask/post.

Cheers

you remind me a lot of myself when i was younger. physique is amazing.
let us know how you get on with the reta. A lot of guys are using it now.
@Ronnie23

 

[BodyMonster34]

UPDATE #1
Current weight: 116.5kg

Training:
Training since last log has been great. Still getting a massive pump everyworkout which means my insulin sensitivty is still high despite the massive jump in weight this week. I was planning a deload but instead will just train 2 on 1 off instead of my usual 3 on 1 off. The thought of not going gym or reducing volume a lot was playing on my mind so much, I just love to be in the gym. Next week ill get back to structured training programme that I posted on my first post.

Here are a few training logs (please note I haven't included warm ups and that each set of every exercise is to failure):
Thursday-
Chest, shoulders and arms
Incline Chest press machine X3
Flat bench press machine X3
Seated cable Fly X3
Standing military press X3
Standing Dumbbell side Lateral X3
High pull cable push down X3
Standing Barbell Curl X3
Dips x1 until failure

Friday-
T bar row x 3 +1 intensifier set
Hammer strength Iso Lateral front lat pulldown x4
Back extension x4 (40kg dumbbell)
Pull ups x3 to failure

Sunday-
Abductor/Adductor machine x3 each
Lying hamstring curl x3
Seated hamstring curl x3
Leg press x4
Smith machine Squats x 4
Standing calf raise x3
Donkey calf raise x 3
Seated leg extension x 3 (alternating between legs, wall squat hold inbetween each set)

Monday-
Incline Bench Smith Machine x 4
Flat dumbbell press x3
Rope push down x3
Alternation dumbbell curl x3
Preacher curl x3
Dumbbell skull crushers x3
Cable side lateral x3
Smith machine shoulder press x3

Cardio has still been at either 20mins steady state cardio or 15mins HITT cardio on most days, and 20 mins sauna if I have the time.

Peds:
Got my package from my amazing sponsor @SassyPharmaRep @ Sassypharmaceuticals so have been using the Test and EQ which gave me zero pip issues at all. Excited to see how I go with this going forward. I have also started using 1.5mg Retatrutide evey week. The reason for that is because of the benefits to health markers that has been shown. If it keeps me lean while I bulk then that is an added bonus. Still using @Marlupharma SSLU-pp332 which he was generous to let me try and it has given me great energy along with Injectable L-Carnitine and Methlyene Blue.

Nurition:
I have really ate the house down in the last week. I decided since I was to let my body recover over the week I will not worry about restricting myself with food and allow it to assist with muscle repair and growth. Going forward I am thinking about going to 4 meals or restricting my carbs to maybe 400 grams and lowering fats to 50-60grams only due to the massive increase in weight this week. It could also be the PEDS really kicking in now too. I have a coach in mind but hes competing in USA atm so will contact him soon and hopefully he can clean up my diet where needed but at over 6 foot 2 I really need to fill out my frame so I am not worried too much about the large weight increase.

Any questions or advice please feel free to ask/post.

Cheers

Bro, you got a good physique. test/EQ is a good one to use. i like the training and splits
@Ronnie23

 

[2Thick]

UPDATE #1
Current weight: 116.5kg

Training:
Training since last log has been great. Still getting a massive pump everyworkout which means my insulin sensitivty is still high despite the massive jump in weight this week. I was planning a deload but instead will just train 2 on 1 off instead of my usual 3 on 1 off. The thought of not going gym or reducing volume a lot was playing on my mind so much, I just love to be in the gym. Next week ill get back to structured training programme that I posted on my first post.

Here are a few training logs (please note I haven't included warm ups and that each set of every exercise is to failure):
Thursday-
Chest, shoulders and arms
Incline Chest press machine X3
Flat bench press machine X3
Seated cable Fly X3
Standing military press X3
Standing Dumbbell side Lateral X3
High pull cable push down X3
Standing Barbell Curl X3
Dips x1 until failure

Friday-
T bar row x 3 +1 intensifier set
Hammer strength Iso Lateral front lat pulldown x4
Back extension x4 (40kg dumbbell)
Pull ups x3 to failure

Sunday-
Abductor/Adductor machine x3 each
Lying hamstring curl x3
Seated hamstring curl x3
Leg press x4
Smith machine Squats x 4
Standing calf raise x3
Donkey calf raise x 3
Seated leg extension x 3 (alternating between legs, wall squat hold inbetween each set)

Monday-
Incline Bench Smith Machine x 4
Flat dumbbell press x3
Rope push down x3
Alternation dumbbell curl x3
Preacher curl x3
Dumbbell skull crushers x3
Cable side lateral x3
Smith machine shoulder press x3

Cardio has still been at either 20mins steady state cardio or 15mins HITT cardio on most days, and 20 mins sauna if I have the time.

Peds:
Got my package from my amazing sponsor @SassyPharmaRep @ Sassypharmaceuticals so have been using the Test and EQ which gave me zero pip issues at all. Excited to see how I go with this going forward. I have also started using 1.5mg Retatrutide evey week. The reason for that is because of the benefits to health markers that has been shown. If it keeps me lean while I bulk then that is an added bonus. Still using @Marlupharma SSLU-pp332 which he was generous to let me try and it has given me great energy along with Injectable L-Carnitine and Methlyene Blue.

Nurition:
I have really ate the house down in the last week. I decided since I was to let my body recover over the week I will not worry about restricting myself with food and allow it to assist with muscle repair and growth. Going forward I am thinking about going to 4 meals or restricting my carbs to maybe 400 grams and lowering fats to 50-60grams only due to the massive increase in weight this week. It could also be the PEDS really kicking in now too. I have a coach in mind but hes competing in USA atm so will contact him soon and hopefully he can clean up my diet where needed but at over 6 foot 2 I really need to fill out my frame so I am not worried too much about the large weight increase.

Any questions or advice please feel free to ask/post.

Cheers

i gotta give you credit for this log start.
i like the workout splits. you seem to cover all bases love it ! @Ronnie23

 

[ceo]

UPDATE #1
Current weight: 116.5kg

Training:
Training since last log has been great. Still getting a massive pump everyworkout which means my insulin sensitivty is still high despite the massive jump in weight this week. I was planning a deload but instead will just train 2 on 1 off instead of my usual 3 on 1 off. The thought of not going gym or reducing volume a lot was playing on my mind so much, I just love to be in the gym. Next week ill get back to structured training programme that I posted on my first post.

Here are a few training logs (please note I haven't included warm ups and that each set of every exercise is to failure):
Thursday-
Chest, shoulders and arms
Incline Chest press machine X3
Flat bench press machine X3
Seated cable Fly X3
Standing military press X3
Standing Dumbbell side Lateral X3
High pull cable push down X3
Standing Barbell Curl X3
Dips x1 until failure

Friday-
T bar row x 3 +1 intensifier set
Hammer strength Iso Lateral front lat pulldown x4
Back extension x4 (40kg dumbbell)
Pull ups x3 to failure

Sunday-
Abductor/Adductor machine x3 each
Lying hamstring curl x3
Seated hamstring curl x3
Leg press x4
Smith machine Squats x 4
Standing calf raise x3
Donkey calf raise x 3
Seated leg extension x 3 (alternating between legs, wall squat hold inbetween each set)

Monday-
Incline Bench Smith Machine x 4
Flat dumbbell press x3
Rope push down x3
Alternation dumbbell curl x3
Preacher curl x3
Dumbbell skull crushers x3
Cable side lateral x3
Smith machine shoulder press x3

Cardio has still been at either 20mins steady state cardio or 15mins HITT cardio on most days, and 20 mins sauna if I have the time.

Peds:
Got my package from my amazing sponsor @SassyPharmaRep @ Sassypharmaceuticals so have been using the Test and EQ which gave me zero pip issues at all. Excited to see how I go with this going forward. I have also started using 1.5mg Retatrutide evey week. The reason for that is because of the benefits to health markers that has been shown. If it keeps me lean while I bulk then that is an added bonus. Still using @Marlupharma SSLU-pp332 which he was generous to let me try and it has given me great energy along with Injectable L-Carnitine and Methlyene Blue.

Nurition:
I have really ate the house down in the last week. I decided since I was to let my body recover over the week I will not worry about restricting myself with food and allow it to assist with muscle repair and growth. Going forward I am thinking about going to 4 meals or restricting my carbs to maybe 400 grams and lowering fats to 50-60grams only due to the massive increase in weight this week. It could also be the PEDS really kicking in now too. I have a coach in mind but hes competing in USA atm so will contact him soon and hopefully he can clean up my diet where needed but at over 6 foot 2 I really need to fill out my frame so I am not worried too much about the large weight increase.

Any questions or advice please feel free to ask/post.

Cheers

bros i'm happy to see you putting in some good effort on nutrition. that way to do it. hopefully you can share some of coach tips and advice on it all. that would be good info

@Ronnie23

 

[Masonic Bodybuilder]

Food looks great, physique as well. Things seem to be humming along nicely for you.

 

[RoySimpson]

UPDATE #1
Current weight: 116.5kg

Training:
Training since last log has been great. Still getting a massive pump everyworkout which means my insulin sensitivty is still high despite the massive jump in weight this week. I was planning a deload but instead will just train 2 on 1 off instead of my usual 3 on 1 off. The thought of not going gym or reducing volume a lot was playing on my mind so much, I just love to be in the gym. Next week ill get back to structured training programme that I posted on my first post.

Here are a few training logs (please note I haven't included warm ups and that each set of every exercise is to failure):
Thursday-
Chest, shoulders and arms
Incline Chest press machine X3
Flat bench press machine X3
Seated cable Fly X3
Standing military press X3
Standing Dumbbell side Lateral X3
High pull cable push down X3
Standing Barbell Curl X3
Dips x1 until failure

Friday-
T bar row x 3 +1 intensifier set
Hammer strength Iso Lateral front lat pulldown x4
Back extension x4 (40kg dumbbell)
Pull ups x3 to failure

Sunday-
Abductor/Adductor machine x3 each
Lying hamstring curl x3
Seated hamstring curl x3
Leg press x4
Smith machine Squats x 4
Standing calf raise x3
Donkey calf raise x 3
Seated leg extension x 3 (alternating between legs, wall squat hold inbetween each set)

Monday-
Incline Bench Smith Machine x 4
Flat dumbbell press x3
Rope push down x3
Alternation dumbbell curl x3
Preacher curl x3
Dumbbell skull crushers x3
Cable side lateral x3
Smith machine shoulder press x3

Cardio has still been at either 20mins steady state cardio or 15mins HITT cardio on most days, and 20 mins sauna if I have the time.

Peds:
Got my package from my amazing sponsor @SassyPharmaRep @ Sassypharmaceuticals so have been using the Test and EQ which gave me zero pip issues at all. Excited to see how I go with this going forward. I have also started using 1.5mg Retatrutide evey week. The reason for that is because of the benefits to health markers that has been shown. If it keeps me lean while I bulk then that is an added bonus. Still using @Marlupharma SSLU-pp332 which he was generous to let me try and it has given me great energy along with Injectable L-Carnitine and Methlyene Blue.

Nurition:
I have really ate the house down in the last week. I decided since I was to let my body recover over the week I will not worry about restricting myself with food and allow it to assist with muscle repair and growth. Going forward I am thinking about going to 4 meals or restricting my carbs to maybe 400 grams and lowering fats to 50-60grams only due to the massive increase in weight this week. It could also be the PEDS really kicking in now too. I have a coach in mind but hes competing in USA atm so will contact him soon and hopefully he can clean up my diet where needed but at over 6 foot 2 I really need to fill out my frame so I am not worried too much about the large weight increase.

Any questions or advice please feel free to ask/post.

Cheers

@Ronnie23 Impressive that you’re taking all working sets to failure, but remember: failure training is a tool, not the foundation. Bringing on a contest-prep coach is a wise move, especially as you fine-tune diet or prep for future phases. At your advanced level, the extra eyes and accountability make all the difference.

 

[Noah Wixx]

UPDATE #1
Current weight: 116.5kg

Training:
Training since last log has been great. Still getting a massive pump everyworkout which means my insulin sensitivty is still high despite the massive jump in weight this week. I was planning a deload but instead will just train 2 on 1 off instead of my usual 3 on 1 off. The thought of not going gym or reducing volume a lot was playing on my mind so much, I just love to be in the gym. Next week ill get back to structured training programme that I posted on my first post.

Here are a few training logs (please note I haven't included warm ups and that each set of every exercise is to failure):
Thursday-
Chest, shoulders and arms
Incline Chest press machine X3
Flat bench press machine X3
Seated cable Fly X3
Standing military press X3
Standing Dumbbell side Lateral X3
High pull cable push down X3
Standing Barbell Curl X3
Dips x1 until failure

Friday-
T bar row x 3 +1 intensifier set
Hammer strength Iso Lateral front lat pulldown x4
Back extension x4 (40kg dumbbell)
Pull ups x3 to failure

Sunday-
Abductor/Adductor machine x3 each
Lying hamstring curl x3
Seated hamstring curl x3
Leg press x4
Smith machine Squats x 4
Standing calf raise x3
Donkey calf raise x 3
Seated leg extension x 3 (alternating between legs, wall squat hold inbetween each set)

Monday-
Incline Bench Smith Machine x 4
Flat dumbbell press x3
Rope push down x3
Alternation dumbbell curl x3
Preacher curl x3
Dumbbell skull crushers x3
Cable side lateral x3
Smith machine shoulder press x3

Cardio has still been at either 20mins steady state cardio or 15mins HITT cardio on most days, and 20 mins sauna if I have the time.

Peds:
Got my package from my amazing sponsor @SassyPharmaRep @ Sassypharmaceuticals so have been using the Test and EQ which gave me zero pip issues at all. Excited to see how I go with this going forward. I have also started using 1.5mg Retatrutide evey week. The reason for that is because of the benefits to health markers that has been shown. If it keeps me lean while I bulk then that is an added bonus. Still using @Marlupharma SSLU-pp332 which he was generous to let me try and it has given me great energy along with Injectable L-Carnitine and Methlyene Blue.

Nurition:
I have really ate the house down in the last week. I decided since I was to let my body recover over the week I will not worry about restricting myself with food and allow it to assist with muscle repair and growth. Going forward I am thinking about going to 4 meals or restricting my carbs to maybe 400 grams and lowering fats to 50-60grams only due to the massive increase in weight this week. It could also be the PEDS really kicking in now too. I have a coach in mind but hes competing in USA atm so will contact him soon and hopefully he can clean up my diet where needed but at over 6 foot 2 I really need to fill out my frame so I am not worried too much about the large weight increase.

Any questions or advice please feel free to ask/post.

Cheers

Abs look killer very strong looking physique

 

[ballin2504]

UPDATE #1
Current weight: 116.5kg

Training:
Training since last log has been great. Still getting a massive pump everyworkout which means my insulin sensitivty is still high despite the massive jump in weight this week. I was planning a deload but instead will just train 2 on 1 off instead of my usual 3 on 1 off. The thought of not going gym or reducing volume a lot was playing on my mind so much, I just love to be in the gym. Next week ill get back to structured training programme that I posted on my first post.

Here are a few training logs (please note I haven't included warm ups and that each set of every exercise is to failure):
Thursday-
Chest, shoulders and arms
Incline Chest press machine X3
Flat bench press machine X3
Seated cable Fly X3
Standing military press X3
Standing Dumbbell side Lateral X3
High pull cable push down X3
Standing Barbell Curl X3
Dips x1 until failure

Friday-
T bar row x 3 +1 intensifier set
Hammer strength Iso Lateral front lat pulldown x4
Back extension x4 (40kg dumbbell)
Pull ups x3 to failure

Sunday-
Abductor/Adductor machine x3 each
Lying hamstring curl x3
Seated hamstring curl x3
Leg press x4
Smith machine Squats x 4
Standing calf raise x3
Donkey calf raise x 3
Seated leg extension x 3 (alternating between legs, wall squat hold inbetween each set)

Monday-
Incline Bench Smith Machine x 4
Flat dumbbell press x3
Rope push down x3
Alternation dumbbell curl x3
Preacher curl x3
Dumbbell skull crushers x3
Cable side lateral x3
Smith machine shoulder press x3

Cardio has still been at either 20mins steady state cardio or 15mins HITT cardio on most days, and 20 mins sauna if I have the time.

Peds:
Got my package from my amazing sponsor @SassyPharmaRep @ Sassypharmaceuticals so have been using the Test and EQ which gave me zero pip issues at all. Excited to see how I go with this going forward. I have also started using 1.5mg Retatrutide evey week. The reason for that is because of the benefits to health markers that has been shown. If it keeps me lean while I bulk then that is an added bonus. Still using @Marlupharma SSLU-pp332 which he was generous to let me try and it has given me great energy along with Injectable L-Carnitine and Methlyene Blue.

Nurition:
I have really ate the house down in the last week. I decided since I was to let my body recover over the week I will not worry about restricting myself with food and allow it to assist with muscle repair and growth. Going forward I am thinking about going to 4 meals or restricting my carbs to maybe 400 grams and lowering fats to 50-60grams only due to the massive increase in weight this week. It could also be the PEDS really kicking in now too. I have a coach in mind but hes competing in USA atm so will contact him soon and hopefully he can clean up my diet where needed but at over 6 foot 2 I really need to fill out my frame so I am not worried too much about the large weight increase.

Any questions or advice please feel free to ask/post.

Cheers

@Ronnie23 looking like a tank man. Nice update also

 

[SassyPharmaRep]

Training looks solid man

 

[AE1079]

Thanks Stevesmi,

Excited to log my journey going forward! Appreciate all the compliements. Your physique looks pretty impressive too. Hopefully once I get a coach my diet/training will go to another level... Got lots to look forward to.

Get a coach asap so they can understand your body. if your going for a pro card you need some expertise in managing your meso cycles and what your body can do in a surplus, deficit, homeostasis, high cortisol state, PEDs ect. That will be much more productive then looking for a classic physique pro to coach you.

Good luck brother

 

[Ronnie23]

UPDATE #2 (proudly sponsered by @Sassy's Pharmaceuticals )
Current weight: 114.8kg

Training:
I have been a little under the weather like im am sure lots of you are because of the winter weather. I have still maintained great workouts this past week. I have been trying to empasise my weak body parts which are hamstrings, adductors, back and arms. My strategy has been to increase the frequency so I am hitting my arms every other day or at least trying too.


Here are a few training logs (please note I haven't included warm ups and that each set of every exercise is to failure):

Monday-
Legs (Hamstring focus)
Abbductor, Adductor machine x 3
Standing calf raise x4
Seated hamstring x 3
Alternative standing hamstring curl x 3
Leg Extensions x 3
Smith Machine Squat x4
Alternative leg press x 3

Sunday-
Back-
Cable machine single-arm lat pull down x3
Cable machine single-arm row x3
Deadlift from rack x4
Hyperextension with barbellx3
Hammer strength Iso Lateral front lat pulldown x4

Friday-
Chest and arms
Cable machine flys x 3
Incline smith machine bench x4
Side laterals x3 (machine)
Barbell military press (intensifier, drop set) x4
Dumbbell shrugs x3
Alternating dumbbell arm curls x3
Hammerstrength preacher curl x3
Rope pushdowns x3
Smith machine close grip press x 3

Cardio has still been at either 20mins steady state cardio or 15mins HITT cardio on most days, and 20 mins sauna if I have the time.

Peds:
Implemeted @SassyPharmaRep @ Sassypharmaceuticals anavar at 40mg a day preworkout. Will hopefully see the strength gains and pump realy soon. I also upped my retatrutide dose to 2mg a week. I think it may be too high, will gauge how it goes and may lower depending on appetite and weight gain/loss. My goal with the reta is to minimise fat gain whilst bulking during the off-season and to help with health markers. Still using @Marlupharma SSLU-pp332 which he was generous to let me try. Preworkout still black coffee, Injectable L-Carnitine and Methlyene Blue.

Nurition:
Nutrition has been good the past week. My last meal of the day I really push the carbs as much as I can. I think my weight has come down slightly due to minimal insulin use the past week so its mostly water, and I haven't cheated or snacked in between my 5 meals. Going forward if my weight does not continue to go up, I will implement fats in my meals such as extra virgin olive oil or peanut butter in my oats/rice flour meals.

Any questions or advice please feel free to ask/post.

Cheers

Until next week..

 

[Ronnie23]

Get a coach asap so they can understand your body. if your going for a pro card you need some expertise in managing your meso cycles and what your body can do in a surplus, deficit, homeostasis, high cortisol state, PEDs ect. That will be much more productive then looking for a classic physique pro to coach you.

Good luck brother

Hey mate,

You are 100% correct. The guy I want to coach me is currently competing in USA at the moment. I think he has one more show before he returns so will link up with him when he returns. I believe having a coach will take me to a whole new level and being accountable to someone will help make me not slip in my training/diet.
Cheers for the comment.

 

[AE1079]

Hey mate,

You are 100% correct. The guy I want to coach me is currently competing in USA at the moment. I think he has one more show before he returns so will link up with him when he returns. I believe having a coach will take me to a whole new level and being accountable to someone will help make me not slip in my training/diet.
Cheers for the comment.

It does mate. Makes a huge difference!

 

[LevButlerov]

UPDATE #2 (proudly sponsered by @Sassy's Pharmaceuticals )
Current weight: 114.8kg

Training:
I have been a little under the weather like im am sure lots of you are because of the winter weather. I have still maintained great workouts this past week. I have been trying to empasise my weak body parts which are hamstrings, adductors, back and arms. My strategy has been to increase the frequency so I am hitting my arms every other day or at least trying too.


Here are a few training logs (please note I haven't included warm ups and that each set of every exercise is to failure):

Monday-
Legs (Hamstring focus)
Abbductor, Adductor machine x 3
Standing calf raise x4
Seated hamstring x 3
Alternative standing hamstring curl x 3
Leg Extensions x 3
Smith Machine Squat x4
Alternative leg press x 3

Sunday-
Back-
Cable machine single-arm lat pull down x3
Cable machine single-arm row x3
Deadlift from rack x4
Hyperextension with barbellx3
Hammer strength Iso Lateral front lat pulldown x4

Friday-
Chest and arms
Cable machine flys x 3
Incline smith machine bench x4
Side laterals x3 (machine)
Barbell military press (intensifier, drop set) x4
Dumbbell shrugs x3
Alternating dumbbell arm curls x3
Hammerstrength preacher curl x3
Rope pushdowns x3
Smith machine close grip press x 3

Cardio has still been at either 20mins steady state cardio or 15mins HITT cardio on most days, and 20 mins sauna if I have the time.

Peds:
Implemeted @SassyPharmaRep @ Sassypharmaceuticals anavar at 40mg a day preworkout. Will hopefully see the strength gains and pump realy soon. I also upped my retatrutide dose to 2mg a week. I think it may be too high, will gauge how it goes and may lower depending on appetite and weight gain/loss. My goal with the reta is to minimise fat gain whilst bulking during the off-season and to help with health markers. Still using @Marlupharma SSLU-pp332 which he was generous to let me try. Preworkout still black coffee, Injectable L-Carnitine and Methlyene Blue.

Nurition:
Nutrition has been good the past week. My last meal of the day I really push the carbs as much as I can. I think my weight has come down slightly due to minimal insulin use the past week so its mostly water, and I haven't cheated or snacked in between my 5 meals. Going forward if my weight does not continue to go up, I will implement fats in my meals such as extra virgin olive oil or peanut butter in my oats/rice flour meals.

Any questions or advice please feel free to ask/post.

Cheers

Until next week..

@Ronnie23 you look great, really tight in the pics but the meals how much protein you hitting?

 

[AE1079]

@Ronnie23 you look great, really tight in the pics but the meals how much protein you hitting?

All the protien Lev.. all the protiens.

 

[stevesmi]

UPDATE #2 (proudly sponsered by @Sassy's Pharmaceuticals )
Current weight: 114.8kg

Training:
I have been a little under the weather like im am sure lots of you are because of the winter weather. I have still maintained great workouts this past week. I have been trying to empasise my weak body parts which are hamstrings, adductors, back and arms. My strategy has been to increase the frequency so I am hitting my arms every other day or at least trying too.


Here are a few training logs (please note I haven't included warm ups and that each set of every exercise is to failure):

Monday-
Legs (Hamstring focus)
Abbductor, Adductor machine x 3
Standing calf raise x4
Seated hamstring x 3
Alternative standing hamstring curl x 3
Leg Extensions x 3
Smith Machine Squat x4
Alternative leg press x 3

Sunday-
Back-
Cable machine single-arm lat pull down x3
Cable machine single-arm row x3
Deadlift from rack x4
Hyperextension with barbellx3
Hammer strength Iso Lateral front lat pulldown x4

Friday-
Chest and arms
Cable machine flys x 3
Incline smith machine bench x4
Side laterals x3 (machine)
Barbell military press (intensifier, drop set) x4
Dumbbell shrugs x3
Alternating dumbbell arm curls x3
Hammerstrength preacher curl x3
Rope pushdowns x3
Smith machine close grip press x 3

Cardio has still been at either 20mins steady state cardio or 15mins HITT cardio on most days, and 20 mins sauna if I have the time.

Peds:
Implemeted @SassyPharmaRep @ Sassypharmaceuticals anavar at 40mg a day preworkout. Will hopefully see the strength gains and pump realy soon. I also upped my retatrutide dose to 2mg a week. I think it may be too high, will gauge how it goes and may lower depending on appetite and weight gain/loss. My goal with the reta is to minimise fat gain whilst bulking during the off-season and to help with health markers. Still using @Marlupharma SSLU-pp332 which he was generous to let me try. Preworkout still black coffee, Injectable L-Carnitine and Methlyene Blue.

Nurition:
Nutrition has been good the past week. My last meal of the day I really push the carbs as much as I can. I think my weight has come down slightly due to minimal insulin use the past week so its mostly water, and I haven't cheated or snacked in between my 5 meals. Going forward if my weight does not continue to go up, I will implement fats in my meals such as extra virgin olive oil or peanut butter in my oats/rice flour meals.

Any questions or advice please feel free to ask/post.

Cheers

Until next week..

@Ronnie23

i'm so impressed by your leg training. this is some strong volume. you are an unstoppable machine!

 

[BodyMonster34]

UPDATE #2 (proudly sponsered by @Sassy's Pharmaceuticals )
Current weight: 114.8kg

Training:
I have been a little under the weather like im am sure lots of you are because of the winter weather. I have still maintained great workouts this past week. I have been trying to empasise my weak body parts which are hamstrings, adductors, back and arms. My strategy has been to increase the frequency so I am hitting my arms every other day or at least trying too.


Here are a few training logs (please note I haven't included warm ups and that each set of every exercise is to failure):

Monday-
Legs (Hamstring focus)
Abbductor, Adductor machine x 3
Standing calf raise x4
Seated hamstring x 3
Alternative standing hamstring curl x 3
Leg Extensions x 3
Smith Machine Squat x4
Alternative leg press x 3

Sunday-
Back-
Cable machine single-arm lat pull down x3
Cable machine single-arm row x3
Deadlift from rack x4
Hyperextension with barbellx3
Hammer strength Iso Lateral front lat pulldown x4

Friday-
Chest and arms
Cable machine flys x 3
Incline smith machine bench x4
Side laterals x3 (machine)
Barbell military press (intensifier, drop set) x4
Dumbbell shrugs x3
Alternating dumbbell arm curls x3
Hammerstrength preacher curl x3
Rope pushdowns x3
Smith machine close grip press x 3

Cardio has still been at either 20mins steady state cardio or 15mins HITT cardio on most days, and 20 mins sauna if I have the time.

Peds:
Implemeted @SassyPharmaRep @ Sassypharmaceuticals anavar at 40mg a day preworkout. Will hopefully see the strength gains and pump realy soon. I also upped my retatrutide dose to 2mg a week. I think it may be too high, will gauge how it goes and may lower depending on appetite and weight gain/loss. My goal with the reta is to minimise fat gain whilst bulking during the off-season and to help with health markers. Still using @Marlupharma SSLU-pp332 which he was generous to let me try. Preworkout still black coffee, Injectable L-Carnitine and Methlyene Blue.

Nurition:
Nutrition has been good the past week. My last meal of the day I really push the carbs as much as I can. I think my weight has come down slightly due to minimal insulin use the past week so its mostly water, and I haven't cheated or snacked in between my 5 meals. Going forward if my weight does not continue to go up, I will implement fats in my meals such as extra virgin olive oil or peanut butter in my oats/rice flour meals.

Any questions or advice please feel free to ask/post.

Cheers

Until next week..

@Ronnie23

bro hammer strength preacher i love. do it like arnold. a true champion

 

[Mobster]

Great set of photos

 

[2Thick]

UPDATE #2 (proudly sponsered by @Sassy's Pharmaceuticals )
Current weight: 114.8kg

Training:
I have been a little under the weather like im am sure lots of you are because of the winter weather. I have still maintained great workouts this past week. I have been trying to empasise my weak body parts which are hamstrings, adductors, back and arms. My strategy has been to increase the frequency so I am hitting my arms every other day or at least trying too.


Here are a few training logs (please note I haven't included warm ups and that each set of every exercise is to failure):

Monday-
Legs (Hamstring focus)
Abbductor, Adductor machine x 3
Standing calf raise x4
Seated hamstring x 3
Alternative standing hamstring curl x 3
Leg Extensions x 3
Smith Machine Squat x4
Alternative leg press x 3

Sunday-
Back-
Cable machine single-arm lat pull down x3
Cable machine single-arm row x3
Deadlift from rack x4
Hyperextension with barbellx3
Hammer strength Iso Lateral front lat pulldown x4

Friday-
Chest and arms
Cable machine flys x 3
Incline smith machine bench x4
Side laterals x3 (machine)
Barbell military press (intensifier, drop set) x4
Dumbbell shrugs x3
Alternating dumbbell arm curls x3
Hammerstrength preacher curl x3
Rope pushdowns x3
Smith machine close grip press x 3

Cardio has still been at either 20mins steady state cardio or 15mins HITT cardio on most days, and 20 mins sauna if I have the time.

Peds:
Implemeted @SassyPharmaRep @ Sassypharmaceuticals anavar at 40mg a day preworkout. Will hopefully see the strength gains and pump realy soon. I also upped my retatrutide dose to 2mg a week. I think it may be too high, will gauge how it goes and may lower depending on appetite and weight gain/loss. My goal with the reta is to minimise fat gain whilst bulking during the off-season and to help with health markers. Still using @Marlupharma SSLU-pp332 which he was generous to let me try. Preworkout still black coffee, Injectable L-Carnitine and Methlyene Blue.

Nurition:
Nutrition has been good the past week. My last meal of the day I really push the carbs as much as I can. I think my weight has come down slightly due to minimal insulin use the past week so its mostly water, and I haven't cheated or snacked in between my 5 meals. Going forward if my weight does not continue to go up, I will implement fats in my meals such as extra virgin olive oil or peanut butter in my oats/rice flour meals.

Any questions or advice please feel free to ask/post.

Cheers

Until next week..

arms curls and preacher curls are on point. loving the pictures too. lots of cool stuff happening

@Ronnie23

 

[Ronnie23]

@Ronnie23 you look great, really tight in the pics but the meals how much protein you hitting?

Hi Lev,
I'm eating 5 meals currently and aiming for 60grams per meal so 300gs someday abit more some days a bit less depending on what im training or if its rest day or not but that's a minimum at the moment. Won't go any higher going forward as I dont think its beneficial, if anything I'll up my carbs of weight doesnt go up soon.

 

[Ulter]

UPDATE #2 (proudly sponsered by @Sassy's Pharmaceuticals )
Current weight: 114.8kg

Training:
I have been a little under the weather like im am sure lots of you are because of the winter weather. I have still maintained great workouts this past week. I have been trying to empasise my weak body parts which are hamstrings, adductors, back and arms. My strategy has been to increase the frequency so I am hitting my arms every other day or at least trying too.


Here are a few training logs (please note I haven't included warm ups and that each set of every exercise is to failure):

Monday-
Legs (Hamstring focus)
Abbductor, Adductor machine x 3
Standing calf raise x4
Seated hamstring x 3
Alternative standing hamstring curl x 3
Leg Extensions x 3
Smith Machine Squat x4
Alternative leg press x 3

Sunday-
Back-
Cable machine single-arm lat pull down x3
Cable machine single-arm row x3
Deadlift from rack x4
Hyperextension with barbellx3
Hammer strength Iso Lateral front lat pulldown x4

Friday-
Chest and arms
Cable machine flys x 3
Incline smith machine bench x4
Side laterals x3 (machine)
Barbell military press (intensifier, drop set) x4
Dumbbell shrugs x3
Alternating dumbbell arm curls x3
Hammerstrength preacher curl x3
Rope pushdowns x3
Smith machine close grip press x 3

Cardio has still been at either 20mins steady state cardio or 15mins HITT cardio on most days, and 20 mins sauna if I have the time.

Peds:
Implemeted @SassyPharmaRep @ Sassypharmaceuticals anavar at 40mg a day preworkout. Will hopefully see the strength gains and pump realy soon. I also upped my retatrutide dose to 2mg a week. I think it may be too high, will gauge how it goes and may lower depending on appetite and weight gain/loss. My goal with the reta is to minimise fat gain whilst bulking during the off-season and to help with health markers. Still using @Marlupharma SSLU-pp332 which he was generous to let me try. Preworkout still black coffee, Injectable L-Carnitine and Methlyene Blue.

Nurition:
Nutrition has been good the past week. My last meal of the day I really push the carbs as much as I can. I think my weight has come down slightly due to minimal insulin use the past week so its mostly water, and I haven't cheated or snacked in between my 5 meals. Going forward if my weight does not continue to go up, I will implement fats in my meals such as extra virgin olive oil or peanut butter in my oats/rice flour meals.

Any questions or advice please feel free to ask/post.

Cheers

Until next week..

@Ronnie23 curious to hear more about the Methblue and SSLU-PP and how those are working out for you. want to hear an honest opinion if they are worth it. i know a lot of guys are using them

 

[ROIDDERS]

UPDATE #2 (proudly sponsered by @Sassy's Pharmaceuticals )
Current weight: 114.8kg

Training:
I have been a little under the weather like im am sure lots of you are because of the winter weather. I have still maintained great workouts this past week. I have been trying to empasise my weak body parts which are hamstrings, adductors, back and arms. My strategy has been to increase the frequency so I am hitting my arms every other day or at least trying too.


Here are a few training logs (please note I haven't included warm ups and that each set of every exercise is to failure):

Monday-
Legs (Hamstring focus)
Abbductor, Adductor machine x 3
Standing calf raise x4
Seated hamstring x 3
Alternative standing hamstring curl x 3
Leg Extensions x 3
Smith Machine Squat x4
Alternative leg press x 3

Sunday-
Back-
Cable machine single-arm lat pull down x3
Cable machine single-arm row x3
Deadlift from rack x4
Hyperextension with barbellx3
Hammer strength Iso Lateral front lat pulldown x4

Friday-
Chest and arms
Cable machine flys x 3
Incline smith machine bench x4
Side laterals x3 (machine)
Barbell military press (intensifier, drop set) x4
Dumbbell shrugs x3
Alternating dumbbell arm curls x3
Hammerstrength preacher curl x3
Rope pushdowns x3
Smith machine close grip press x 3

Cardio has still been at either 20mins steady state cardio or 15mins HITT cardio on most days, and 20 mins sauna if I have the time.

Peds:
Implemeted @SassyPharmaRep @ Sassypharmaceuticals anavar at 40mg a day preworkout. Will hopefully see the strength gains and pump realy soon. I also upped my retatrutide dose to 2mg a week. I think it may be too high, will gauge how it goes and may lower depending on appetite and weight gain/loss. My goal with the reta is to minimise fat gain whilst bulking during the off-season and to help with health markers. Still using @Marlupharma SSLU-pp332 which he was generous to let me try. Preworkout still black coffee, Injectable L-Carnitine and Methlyene Blue.

Nurition:
Nutrition has been good the past week. My last meal of the day I really push the carbs as much as I can. I think my weight has come down slightly due to minimal insulin use the past week so its mostly water, and I haven't cheated or snacked in between my 5 meals. Going forward if my weight does not continue to go up, I will implement fats in my meals such as extra virgin olive oil or peanut butter in my oats/rice flour meals.

Any questions or advice please feel free to ask/post.

Cheers

Until next week..

@Ronnie23 those legs look like a million bucks. that is a helluva good accomplishment. imagine where you will be in a few months!

 

[RoySimpson]

UPDATE #2 (proudly sponsered by @Sassy's Pharmaceuticals )
Current weight: 114.8kg

Training:
I have been a little under the weather like im am sure lots of you are because of the winter weather. I have still maintained great workouts this past week. I have been trying to empasise my weak body parts which are hamstrings, adductors, back and arms. My strategy has been to increase the frequency so I am hitting my arms every other day or at least trying too.


Here are a few training logs (please note I haven't included warm ups and that each set of every exercise is to failure):

Monday-
Legs (Hamstring focus)
Abbductor, Adductor machine x 3
Standing calf raise x4
Seated hamstring x 3
Alternative standing hamstring curl x 3
Leg Extensions x 3
Smith Machine Squat x4
Alternative leg press x 3

Sunday-
Back-
Cable machine single-arm lat pull down x3
Cable machine single-arm row x3
Deadlift from rack x4
Hyperextension with barbellx3
Hammer strength Iso Lateral front lat pulldown x4

Friday-
Chest and arms
Cable machine flys x 3
Incline smith machine bench x4
Side laterals x3 (machine)
Barbell military press (intensifier, drop set) x4
Dumbbell shrugs x3
Alternating dumbbell arm curls x3
Hammerstrength preacher curl x3
Rope pushdowns x3
Smith machine close grip press x 3

Cardio has still been at either 20mins steady state cardio or 15mins HITT cardio on most days, and 20 mins sauna if I have the time.

Peds:
Implemeted @SassyPharmaRep @ Sassypharmaceuticals anavar at 40mg a day preworkout. Will hopefully see the strength gains and pump realy soon. I also upped my retatrutide dose to 2mg a week. I think it may be too high, will gauge how it goes and may lower depending on appetite and weight gain/loss. My goal with the reta is to minimise fat gain whilst bulking during the off-season and to help with health markers. Still using @Marlupharma SSLU-pp332 which he was generous to let me try. Preworkout still black coffee, Injectable L-Carnitine and Methlyene Blue.

Nurition:
Nutrition has been good the past week. My last meal of the day I really push the carbs as much as I can. I think my weight has come down slightly due to minimal insulin use the past week so its mostly water, and I haven't cheated or snacked in between my 5 meals. Going forward if my weight does not continue to go up, I will implement fats in my meals such as extra virgin olive oil or peanut butter in my oats/rice flour meals.

Any questions or advice please feel free to ask/post.

Cheers

Until next week..

@Ronnie23 looking incredibly lean bro!!

 

[ceo]

UPDATE #2 (proudly sponsered by @Sassy's Pharmaceuticals )
Current weight: 114.8kg

Training:
I have been a little under the weather like im am sure lots of you are because of the winter weather. I have still maintained great workouts this past week. I have been trying to empasise my weak body parts which are hamstrings, adductors, back and arms. My strategy has been to increase the frequency so I am hitting my arms every other day or at least trying too.


Here are a few training logs (please note I haven't included warm ups and that each set of every exercise is to failure):

Monday-
Legs (Hamstring focus)
Abbductor, Adductor machine x 3
Standing calf raise x4
Seated hamstring x 3
Alternative standing hamstring curl x 3
Leg Extensions x 3
Smith Machine Squat x4
Alternative leg press x 3

Sunday-
Back-
Cable machine single-arm lat pull down x3
Cable machine single-arm row x3
Deadlift from rack x4
Hyperextension with barbellx3
Hammer strength Iso Lateral front lat pulldown x4

Friday-
Chest and arms
Cable machine flys x 3
Incline smith machine bench x4
Side laterals x3 (machine)
Barbell military press (intensifier, drop set) x4
Dumbbell shrugs x3
Alternating dumbbell arm curls x3
Hammerstrength preacher curl x3
Rope pushdowns x3
Smith machine close grip press x 3

Cardio has still been at either 20mins steady state cardio or 15mins HITT cardio on most days, and 20 mins sauna if I have the time.

Peds:
Implemeted @SassyPharmaRep @ Sassypharmaceuticals anavar at 40mg a day preworkout. Will hopefully see the strength gains and pump realy soon. I also upped my retatrutide dose to 2mg a week. I think it may be too high, will gauge how it goes and may lower depending on appetite and weight gain/loss. My goal with the reta is to minimise fat gain whilst bulking during the off-season and to help with health markers. Still using @Marlupharma SSLU-pp332 which he was generous to let me try. Preworkout still black coffee, Injectable L-Carnitine and Methlyene Blue.

Nurition:
Nutrition has been good the past week. My last meal of the day I really push the carbs as much as I can. I think my weight has come down slightly due to minimal insulin use the past week so its mostly water, and I haven't cheated or snacked in between my 5 meals. Going forward if my weight does not continue to go up, I will implement fats in my meals such as extra virgin olive oil or peanut butter in my oats/rice flour meals.

Any questions or advice please feel free to ask/post.

Cheers

Until next week..

@Ronnie23 bros i got mad respect for you on this. PED's look solid. nutrition is always #1.
keep the grind going

 

[LevButlerov]

Hi Lev,
I'm eating 5 meals currently and aiming for 60grams per meal so 300gs someday abit more some days a bit less depending on what im training or if its rest day or not but that's a minimum at the moment. Won't go any higher going forward as I dont think its beneficial, if anything I'll up my carbs of weight doesnt go up soon.

Would be nice to see some meals and macros with pics.

 

[Ronnie23]

@Ronnie23 curious to hear more about the Methblue and SSLU-PP and how those are working out for you. want to hear an honest opinion if they are worth it. i know a lot of guys are using them

Hi Lev,

I personally believe methlyene blue has been a game changer for me. I dont think people take enough of it to feel anything. I can't say the same for SLU-PP-332 but I think it has kept me leaner whilst im bulking. Currently im on:
1g SLU-PP-332
600mg Injectable L Carnitine
30mg Methlyene Blue
30-1 hour before workout.
Please note Im on other vitamins (you can see on page 1) and I believe NMN has helped me a lot, im on 500mg daily.
My sleep, training and nutrition is all locked in but whatever it is thats giving me this boost, im in the gym for 2 hours a day most days and never get tired or exhausted.

 

[SassyPharmaRep]

NMN is great stuff

 

[Ronnie23]

NMN is great stuff

agree. I think if you're over 30yr old its a must.

 

[Ulter]

Hi Lev,

I personally believe methlyene blue has been a game changer for me. I dont think people take enough of it to feel anything. I can't say the same for SLU-PP-332 but I think it has kept me leaner whilst im bulking. Currently im on:
1g SLU-PP-332
600mg Injectable L Carnitine
30mg Methlyene Blue
30-1 hour before workout.
Please note Im on other vitamins (you can see on page 1) and I believe NMN has helped me a lot, im on 500mg daily.
My sleep, training and nutrition is all locked in but whatever it is thats giving me this boost, im in the gym for 2 hours a day most days and never get tired or exhausted.

well if you get crazy good energy that is great to hear its helping

 

[Noah Wixx]

UPDATE #2 (proudly sponsered by @Sassy's Pharmaceuticals )
Current weight: 114.8kg

Training:
I have been a little under the weather like im am sure lots of you are because of the winter weather. I have still maintained great workouts this past week. I have been trying to empasise my weak body parts which are hamstrings, adductors, back and arms. My strategy has been to increase the frequency so I am hitting my arms every other day or at least trying too.


Here are a few training logs (please note I haven't included warm ups and that each set of every exercise is to failure):

Monday-
Legs (Hamstring focus)
Abbductor, Adductor machine x 3
Standing calf raise x4
Seated hamstring x 3
Alternative standing hamstring curl x 3
Leg Extensions x 3
Smith Machine Squat x4
Alternative leg press x 3

Sunday-
Back-
Cable machine single-arm lat pull down x3
Cable machine single-arm row x3
Deadlift from rack x4
Hyperextension with barbellx3
Hammer strength Iso Lateral front lat pulldown x4

Friday-
Chest and arms
Cable machine flys x 3
Incline smith machine bench x4
Side laterals x3 (machine)
Barbell military press (intensifier, drop set) x4
Dumbbell shrugs x3
Alternating dumbbell arm curls x3
Hammerstrength preacher curl x3
Rope pushdowns x3
Smith machine close grip press x 3

Cardio has still been at either 20mins steady state cardio or 15mins HITT cardio on most days, and 20 mins sauna if I have the time.

Peds:
Implemeted @SassyPharmaRep @ Sassypharmaceuticals anavar at 40mg a day preworkout. Will hopefully see the strength gains and pump realy soon. I also upped my retatrutide dose to 2mg a week. I think it may be too high, will gauge how it goes and may lower depending on appetite and weight gain/loss. My goal with the reta is to minimise fat gain whilst bulking during the off-season and to help with health markers. Still using @Marlupharma SSLU-pp332 which he was generous to let me try. Preworkout still black coffee, Injectable L-Carnitine and Methlyene Blue.

Nurition:
Nutrition has been good the past week. My last meal of the day I really push the carbs as much as I can. I think my weight has come down slightly due to minimal insulin use the past week so its mostly water, and I haven't cheated or snacked in between my 5 meals. Going forward if my weight does not continue to go up, I will implement fats in my meals such as extra virgin olive oil or peanut butter in my oats/rice flour meals.

Any questions or advice please feel free to ask/post.

Cheers

Until next week..

I always go through hell during the winter and get sick so i know how u feel, i always stop my injections and workouts till im recovering fully.

 

[ballin2504]

UPDATE #2 (proudly sponsered by @Sassy's Pharmaceuticals )
Current weight: 114.8kg

Training:
I have been a little under the weather like im am sure lots of you are because of the winter weather. I have still maintained great workouts this past week. I have been trying to empasise my weak body parts which are hamstrings, adductors, back and arms. My strategy has been to increase the frequency so I am hitting my arms every other day or at least trying too.


Here are a few training logs (please note I haven't included warm ups and that each set of every exercise is to failure):

Monday-
Legs (Hamstring focus)
Abbductor, Adductor machine x 3
Standing calf raise x4
Seated hamstring x 3
Alternative standing hamstring curl x 3
Leg Extensions x 3
Smith Machine Squat x4
Alternative leg press x 3

Sunday-
Back-
Cable machine single-arm lat pull down x3
Cable machine single-arm row x3
Deadlift from rack x4
Hyperextension with barbellx3
Hammer strength Iso Lateral front lat pulldown x4

Friday-
Chest and arms
Cable machine flys x 3
Incline smith machine bench x4
Side laterals x3 (machine)
Barbell military press (intensifier, drop set) x4
Dumbbell shrugs x3
Alternating dumbbell arm curls x3
Hammerstrength preacher curl x3
Rope pushdowns x3
Smith machine close grip press x 3

Cardio has still been at either 20mins steady state cardio or 15mins HITT cardio on most days, and 20 mins sauna if I have the time.

Peds:
Implemeted @SassyPharmaRep @ Sassypharmaceuticals anavar at 40mg a day preworkout. Will hopefully see the strength gains and pump realy soon. I also upped my retatrutide dose to 2mg a week. I think it may be too high, will gauge how it goes and may lower depending on appetite and weight gain/loss. My goal with the reta is to minimise fat gain whilst bulking during the off-season and to help with health markers. Still using @Marlupharma SSLU-pp332 which he was generous to let me try. Preworkout still black coffee, Injectable L-Carnitine and Methlyene Blue.

Nurition:
Nutrition has been good the past week. My last meal of the day I really push the carbs as much as I can. I think my weight has come down slightly due to minimal insulin use the past week so its mostly water, and I haven't cheated or snacked in between my 5 meals. Going forward if my weight does not continue to go up, I will implement fats in my meals such as extra virgin olive oil or peanut butter in my oats/rice flour meals.

Any questions or advice please feel free to ask/post.

Cheers

Until next week..

@Ronnie23 man your legs look awesome!!!

 

[Ronnie23]

UPDATE #4 (proudly sponsered by @Sassy's Pharmaceuticals )
Current weight: 115.5kg at 1438pm

Training:
Training this week started off horrible due to being sick with a cold. I continued to go gym but volume was slightly down and was not pushing myself 100% at the start. Towards the end of the week I felt great again and I am back to training balls to the wall which is the only way I know how too! Heres my training logs. For anyone looking for a good app, I use fitnotes which has been great so far.

- Friday 13th June 2025

** Hip Adductor **
- Total Volume: 3,216 Kg
- Total Sets: 4
- Total Reps: 48
- 67.0 kgs x 12 reps [PR]
- 67.0 kgs x 12 reps
- 67.0 kgs x 12 reps
- 67.0 kgs x 12 reps

** Hip Abductor **
- Total Volume: 4,077 Kg
- Total Sets: 4
- Total Reps: 51
- 75.0 kgs x 12 reps
- 75.0 kgs x 15 reps [PR]
- 82.0 kgs x 12 reps
- 89.0 kgs x 12 reps [PR]

** Leg Extension Machine **
- Total Volume: 3,180 Kg
- Total Sets: 4
- Total Reps: 48
- 54.0 kgs x 12 reps
- 54.0 kgs x 12 reps
- 75.0 kgs x 12 reps
- 82.0 kgs x 12 reps [PR]

** Pendulum Squat **
- Total Volume: 1,220 Kg
- Total Sets: 4
- Total Reps: 38
- 20.0 kgs x 12 reps [PR]
- 30.0 kgs x 10 reps [PR]
- 40.0 kgs x 8 reps
- 45.0 kgs x 8 reps [PR]

** Leg Press **
- Total Volume: 5,920 Kg
- Total Sets: 3
- Total Reps: 28
- 200.0 kgs x 10 reps [PR]
- 200.0 kgs x 10 reps
- 240.0 kgs x 8 reps [PR]

** Donkey Calf Raise **
- Total Volume: 3,400 Kg
- Total Sets: 3
- Total Reps: 30
- 100.0 kgs x 10 reps
- 120.0 kgs x 10 reps [PR]
- 120.0 kgs x 10 reps

** Lying Leg Curl Machine **
- Total Volume: 1,680 Kg
- Total Sets: 3
- Total Reps: 28
- 60.0 kgs x 10 reps [PR]
- 60.0 kgs x 10 reps
- 60.0 kgs x 8 reps

- Sunday 15th June 2025

** Flat Dumbbell Bench Press **
- Total Volume: 1,860 Kg
- Total Sets: 3
- Total Reps: 31
- 60.0 kgs x 11 reps [PR]
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps

** Smith Machine Barbell Benchpress **
- Total Volume: 3,780 Kg
- Total Sets: 4
- Total Reps: 30
- 110.0 kgs x 10 reps [PR]
- 140.0 kgs x 8 reps [PR]
- 150.0 kgs x 6 reps [PR]
- 110.0 kgs x 6 reps

** Incline Seated Machine Fly **
- Total Volume: 1,720 Kg
- Total Sets: 3
- Total Reps: 32
- 40.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 12 reps [PR]

** Lateral Machine Raise **
- Total Volume: 1,087.5 Kg
- Total Sets: 3
- Total Reps: 31
- 30.0 kgs x 10 reps
- 37.5 kgs x 11 reps [PR]
- 37.5 kgs x 10 reps

** Smith Machine Overhead Press **
- Total Volume: 1,660 Kg
- Total Sets: 3
- Total Reps: 32
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 55.0 kgs x 12 reps [PR]

** Standing Cable Rear Delt Fly **
- Total Volume: 648 Kg
- Total Sets: 3
- Total Reps: 36
- 18.0 kgs x 12 reps [PR]
- 18.0 kgs x 12 reps
- 18.0 kgs x 12 reps

** Weighted Dips **
- Total Volume: 250 Kg
- Total Sets: 4
- Total Reps: 39
- 10.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 10.0 kgs x 9 reps [PR]
- 14 reps

** Barbell Shrug **
- Total Volume: 4,340 Kg
- Total Sets: 3
- Total Reps: 31
- 140.0 kgs x 10 reps
- 140.0 kgs x 10 reps
- 140.0 kgs x 11 reps [PR]

** Behind the Back Shrug **
- Total Volume: 5,640 Kg
- Total Sets: 3
- Total Reps: 48
- 110.0 kgs x 12 reps
- 110.0 kgs x 18 reps
- 130.0 kgs x 18 reps [PR]

** Cable Crunch **
- Total Volume: 3,564 Kg
- Total Sets: 3
- Total Reps: 36
- 99.0 kgs x 12 reps [PR]
- 99.0 kgs x 12 reps
- 99.0 kgs x 12 reps

** Hanging Knee Raise **
- Total Volume: 0 Kg
- Total Sets: 3
- Total Reps: 30
- 10 reps
- 10 reps
- 10 reps

- Monday 16th June 2025

** Seated Cable Row **
- Total Volume: 3,355.4 Kg
- Total Sets: 4
- Total Reps: 38
- 88.3 kgs x 10 reps [PR]
- 88.3 kgs x 10 reps
- 88.3 kgs x 10 reps
- 88.3 kgs x 8 reps

** Straight-Arm Cable Pushdown **
- Total Volume: 3,096 Kg
- Total Sets: 4
- Total Reps: 36
- 86.0 kgs x 10 reps [PR]
- 86.0 kgs x 10 reps
- 86.0 kgs x 8 reps
- 86.0 kgs x 8 reps

** Smith Machine Barbell Row **
- Total Volume: 2,800 Kg
- Total Sets: 3
- Total Reps: 30
- 80.0 kgs x 10 reps
- 100.0 kgs x 10 reps [PR]
- 100.0 kgs x 10 reps

** Deadlift **
- Total Volume: 4,740 Kg
- Total Sets: 4
- Total Reps: 36
- 120.0 kgs x 10 reps
- 130.0 kgs x 10 reps [PR]
- 140.0 kgs x 8 reps [PR]
- 140.0 kgs x 8 reps

** Ez-Bar Pushdown **
- Total Volume: 1,440 Kg
- Total Sets: 3
- Total Reps: 32
- 45.0 kgs x 10 reps
- 45.0 kgs x 11 reps [PR]
- 45.0 kgs x 11 reps

** Cable Straight-Bar Curl **
- Total Volume: 1,076.7 Kg
- Total Sets: 4
- Total Reps: 41
- 20.0 kgs x 12 reps [PR]
- 28.0 kgs x 10 reps
- 29.3 kgs x 10 reps [PR]
- 29.3 kgs x 9 reps

** Machine Preacher Curl **
- Total Volume: 2,457 Kg
- Total Sets: 4
- Total Reps: 36
- 69.5 kgs x 10 reps [PR]
- 69.5 kgs x 8 reps
- 67.0 kgs x 9 reps
- 67.0 kgs x 9 reps

** Super French Press Machine **
- Total Volume: 1,300 Kg
- Total Sets: 2
- Total Reps: 20
- 60.0 kgs x 10 reps
- 70.0 kgs x 10 reps [PR]

** Cable Cross Tricep Pushdown **
- Total Volume: 448.8 Kg
- Total Sets: 3
- Total Reps: 33
- 13.6 kgs x 10 reps
- 13.6 kgs x 10 reps
- 13.6 kgs x 13 reps [PR]


I have been slack with cardio this week but did 50 cal on bike off for 1 min x4 yesterday and managed 15mins today and on Saturday did a light jog/walk for 2.5 km. Still fit in Sauna when possible.

Peds:
Currently:
1000mg Test
800mg EQ
300mg Deca
40mg Anavar
Still using @ Sassypharmaceuticals PEDS and loving everything about it and everyworkout is a blast, seriously don't want to cruise again haha.
I lowered my retatrutide dose to 1mg a week. At this dose I won't lose a lot of weight if any and my appetite will remain high. At this dose I am just looking for good blood markers. Still using @Marlupharma SSLU-pp332 which he was generous to let me try at loving that. Preworkout still Black coffee, Injectable L-Carnitine and Methlyene Blue.

Nurition:
Nutrition has been good again. I do not go to bed hungry and I will not miss protein in my day I promise you that. Going forward i am happy with my weight and calorie intake. I will continue doing what I am and hopefully get to 120kg soon and not look too sloppy.

I have attached photos of simple meals with macro breakdown as some of you have asked me to do.

Any questions or advice please feel free to ask/post.

Cheers

Until next week..

 

[Ronnie23]

@Ronnie23 man your legs look awesome!!!

Thanks brother! keep up the good work.

 

[LevButlerov]

UPDATE #4 (proudly sponsered by @Sassy's Pharmaceuticals )
Current weight: 115.5kg at 1438pm

Training:
Training this week started off horrible due to being sick with a cold. I continued to go gym but volume was slightly down and was not pushing myself 100% at the start. Towards the end of the week I felt great again and I am back to training balls to the wall which is the only way I know how too! Heres my training logs. For anyone looking for a good app, I use fitnotes which has been great so far.

- Friday 13th June 2025

** Hip Adductor **
- Total Volume: 3,216 Kg
- Total Sets: 4
- Total Reps: 48
- 67.0 kgs x 12 reps [PR]
- 67.0 kgs x 12 reps
- 67.0 kgs x 12 reps
- 67.0 kgs x 12 reps

** Hip Abductor **
- Total Volume: 4,077 Kg
- Total Sets: 4
- Total Reps: 51
- 75.0 kgs x 12 reps
- 75.0 kgs x 15 reps [PR]
- 82.0 kgs x 12 reps
- 89.0 kgs x 12 reps [PR]

** Leg Extension Machine **
- Total Volume: 3,180 Kg
- Total Sets: 4
- Total Reps: 48
- 54.0 kgs x 12 reps
- 54.0 kgs x 12 reps
- 75.0 kgs x 12 reps
- 82.0 kgs x 12 reps [PR]

** Pendulum Squat **
- Total Volume: 1,220 Kg
- Total Sets: 4
- Total Reps: 38
- 20.0 kgs x 12 reps [PR]
- 30.0 kgs x 10 reps [PR]
- 40.0 kgs x 8 reps
- 45.0 kgs x 8 reps [PR]

** Leg Press **
- Total Volume: 5,920 Kg
- Total Sets: 3
- Total Reps: 28
- 200.0 kgs x 10 reps [PR]
- 200.0 kgs x 10 reps
- 240.0 kgs x 8 reps [PR]

** Donkey Calf Raise **
- Total Volume: 3,400 Kg
- Total Sets: 3
- Total Reps: 30
- 100.0 kgs x 10 reps
- 120.0 kgs x 10 reps [PR]
- 120.0 kgs x 10 reps

** Lying Leg Curl Machine **
- Total Volume: 1,680 Kg
- Total Sets: 3
- Total Reps: 28
- 60.0 kgs x 10 reps [PR]
- 60.0 kgs x 10 reps
- 60.0 kgs x 8 reps

- Sunday 15th June 2025

** Flat Dumbbell Bench Press **
- Total Volume: 1,860 Kg
- Total Sets: 3
- Total Reps: 31
- 60.0 kgs x 11 reps [PR]
- 60.0 kgs x 10 reps
- 60.0 kgs x 10 reps

** Smith Machine Barbell Benchpress **
- Total Volume: 3,780 Kg
- Total Sets: 4
- Total Reps: 30
- 110.0 kgs x 10 reps [PR]
- 140.0 kgs x 8 reps [PR]
- 150.0 kgs x 6 reps [PR]
- 110.0 kgs x 6 reps

** Incline Seated Machine Fly **
- Total Volume: 1,720 Kg
- Total Sets: 3
- Total Reps: 32
- 40.0 kgs x 10 reps
- 60.0 kgs x 10 reps
- 60.0 kgs x 12 reps [PR]

** Lateral Machine Raise **
- Total Volume: 1,087.5 Kg
- Total Sets: 3
- Total Reps: 31
- 30.0 kgs x 10 reps
- 37.5 kgs x 11 reps [PR]
- 37.5 kgs x 10 reps

** Smith Machine Overhead Press **
- Total Volume: 1,660 Kg
- Total Sets: 3
- Total Reps: 32
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 55.0 kgs x 12 reps [PR]

** Standing Cable Rear Delt Fly **
- Total Volume: 648 Kg
- Total Sets: 3
- Total Reps: 36
- 18.0 kgs x 12 reps [PR]
- 18.0 kgs x 12 reps
- 18.0 kgs x 12 reps

** Weighted Dips **
- Total Volume: 250 Kg
- Total Sets: 4
- Total Reps: 39
- 10.0 kgs x 8 reps
- 10.0 kgs x 8 reps
- 10.0 kgs x 9 reps [PR]
- 14 reps

** Barbell Shrug **
- Total Volume: 4,340 Kg
- Total Sets: 3
- Total Reps: 31
- 140.0 kgs x 10 reps
- 140.0 kgs x 10 reps
- 140.0 kgs x 11 reps [PR]

** Behind the Back Shrug **
- Total Volume: 5,640 Kg
- Total Sets: 3
- Total Reps: 48
- 110.0 kgs x 12 reps
- 110.0 kgs x 18 reps
- 130.0 kgs x 18 reps [PR]

** Cable Crunch **
- Total Volume: 3,564 Kg
- Total Sets: 3
- Total Reps: 36
- 99.0 kgs x 12 reps [PR]
- 99.0 kgs x 12 reps
- 99.0 kgs x 12 reps

** Hanging Knee Raise **
- Total Volume: 0 Kg
- Total Sets: 3
- Total Reps: 30
- 10 reps
- 10 reps
- 10 reps

- Monday 16th June 2025

** Seated Cable Row **
- Total Volume: 3,355.4 Kg
- Total Sets: 4
- Total Reps: 38
- 88.3 kgs x 10 reps [PR]
- 88.3 kgs x 10 reps
- 88.3 kgs x 10 reps
- 88.3 kgs x 8 reps

** Straight-Arm Cable Pushdown **
- Total Volume: 3,096 Kg
- Total Sets: 4
- Total Reps: 36
- 86.0 kgs x 10 reps [PR]
- 86.0 kgs x 10 reps
- 86.0 kgs x 8 reps
- 86.0 kgs x 8 reps

** Smith Machine Barbell Row **
- Total Volume: 2,800 Kg
- Total Sets: 3
- Total Reps: 30
- 80.0 kgs x 10 reps
- 100.0 kgs x 10 reps [PR]
- 100.0 kgs x 10 reps

** Deadlift **
- Total Volume: 4,740 Kg
- Total Sets: 4
- Total Reps: 36
- 120.0 kgs x 10 reps
- 130.0 kgs x 10 reps [PR]
- 140.0 kgs x 8 reps [PR]
- 140.0 kgs x 8 reps

** Ez-Bar Pushdown **
- Total Volume: 1,440 Kg
- Total Sets: 3
- Total Reps: 32
- 45.0 kgs x 10 reps
- 45.0 kgs x 11 reps [PR]
- 45.0 kgs x 11 reps

** Cable Straight-Bar Curl **
- Total Volume: 1,076.7 Kg
- Total Sets: 4
- Total Reps: 41
- 20.0 kgs x 12 reps [PR]
- 28.0 kgs x 10 reps
- 29.3 kgs x 10 reps [PR]
- 29.3 kgs x 9 reps

** Machine Preacher Curl **
- Total Volume: 2,457 Kg
- Total Sets: 4
- Total Reps: 36
- 69.5 kgs x 10 reps [PR]
- 69.5 kgs x 8 reps
- 67.0 kgs x 9 reps
- 67.0 kgs x 9 reps

** Super French Press Machine **
- Total Volume: 1,300 Kg
- Total Sets: 2
- Total Reps: 20
- 60.0 kgs x 10 reps
- 70.0 kgs x 10 reps [PR]

** Cable Cross Tricep Pushdown **
- Total Volume: 448.8 Kg
- Total Sets: 3
- Total Reps: 33
- 13.6 kgs x 10 reps
- 13.6 kgs x 10 reps
- 13.6 kgs x 13 reps [PR]


I have been slack with cardio this week but did 50 cal on bike off for 1 min x4 yesterday and managed 15mins today and on Saturday did a light jog/walk for 2.5 km. Still fit in Sauna when possible.

Peds:
Currently:
1000mg Test
800mg EQ
300mg Deca
40mg Anavar
Still using @ Sassypharmaceuticals PEDS and loving everything about it and everyworkout is a blast, seriously don't want to cruise again haha.
I lowered my retatrutide dose to 1mg a week. At this dose I won't lose a lot of weight if any and my appetite will remain high. At this dose I am just looking for good blood markers. Still using @Marlupharma SSLU-pp332 which he was generous to let me try at loving that. Preworkout still Black coffee, Injectable L-Carnitine and Methlyene Blue.

Nurition:
Nutrition has been good again. I do not go to bed hungry and I will not miss protein in my day I promise you that. Going forward i am happy with my weight and calorie intake. I will continue doing what I am and hopefully get to 120kg soon and not look too sloppy.

I have attached photos of simple meals with macro breakdown as some of you have asked me to do.

Any questions or advice please feel free to ask/post.

Cheers

Until next week..

@Ronnie23 had to read mutliple days, what I can see is you're doing good but need to add drop sets and negatives here, unless I missed them. Nutrition would be great to see macros and foods.

 

[Allupfromhere]

Bro your legs look elite, serious training sessions too legend

 

[Ronnie23]

@Ronnie23 had to read mutliple days, what I can see is you're doing good but need to add drop sets and negatives here, unless I missed them. Nutrition would be great to see macros and foods.

Hey mate.
Thanks for your input. I very rarely do any intensifers just straight sets. A lot of the top coaches dont really believe in drop sets etc. Why do a drop set when i can rest 2 mins and do another set with more reps and weight adding to my total volume. Im not chasing a pump but progressive overload. I occasionally do rest pauses and will include that in the log book going forward..

In terms of showing macros, its hard because in my job I can't use my phone so taking photos and using my fitness pal is hard. I don't care about hitting my macros to the exact macros. None of the top pros in the 90s did and a lot of pros dont worry too much in the off season... training, sleep, nutrition and peds are the 90% then its those small details.

 

[Ronnie23]

Bro your legs look elite, serious training sessions too legend

Thanks brother. Balls to the wall old school training hard is all I know.

 

[LevButlerov]

Hey mate.
Thanks for your input. I very rarely do any intensifers just straight sets. A lot of the top coaches dont really believe in drop sets etc. Why do a drop set when i can rest 2 mins and do another set with more reps and weight adding to my total volume. Im not chasing a pump but progressive overload. I occasionally do rest pauses and will include that in the log book going forward..

In terms of showing macros, its hard because in my job I can't use my phone so taking photos and using my fitness pal is hard. I don't care about hitting my macros to the exact macros. None of the top pros in the 90s did and a lot of pros dont worry too much in the off season... training, sleep, nutrition and peds are the 90% then its those small details.

Yes i agree many coaches approach drop sets different.

 

[LevButlerov]

Hey mate.
Thanks for your input. I very rarely do any intensifers just straight sets. A lot of the top coaches dont really believe in drop sets etc. Why do a drop set when i can rest 2 mins and do another set with more reps and weight adding to my total volume. Im not chasing a pump but progressive overload. I occasionally do rest pauses and will include that in the log book going forward..

In terms of showing macros, its hard because in my job I can't use my phone so taking photos and using my fitness pal is hard. I don't care about hitting my macros to the exact macros. None of the top pros in the 90s did and a lot of pros dont worry too much in the off season... training, sleep, nutrition and peds are the 90% then its those small details.

@Ronnie23 you are unable to meal prep or you can do it?

 

[zeenote313]

Hi everyone,

Current bodybuilder lucky enough to be sponsored by SassysPharma! Currently in off-season (7 weeks post comp). I am going to log everything here leading up to my next comp and further. I will answer any questions and update at least weekly on progress. I literally spend all my free time studying/following other experts or coaches on training, nutrition and gear so can hopefully give you some advice.

Abit about me:
Competed in 2009-2011 and left bodybuilding to travel the world and try other sports. Came back to bodybuilding in 2023 and attempted to compete 2024 but got wild sick during peak weak so had to pull out. This year I competed in Mens classic and came third in first timers depsite having an infection from injection in quad and 6 weeks post knee op.

Age: 33
Height: 188.5 cm
Current Weight: 112
Goal Weight: 120kg (108kg is weight cap)
Coach: Will contact an IFBB Classic pro in a month or two to work together

Cycle/Log Outcome Goals:
Currently running per week:
1g Test E
700mg Eq
300mg Deca
1g SLU-PP332 (thanks to Marlu Pharma for giving me some to try)
7 IU HGH Mon-Sat

Support Supplements:
Multi Vitamin
NAC
Glycene
Telmisartan 40mg
Creatine
Methlyene Blue
Inj L-Carnitine
Fish Oil
Vitamin D and K2
Melatonin
Vitamin C
Taurine
Magnesium
Asprin (low dose)
Niacin
Citrus Bergamot
NMN
Green Tea Extract
500mg Metformin
CoQ10
5g Cialis
I know a lot lol.

Training Program:
Currently doing PPL. Pull, Push and then legs then rest repeat. No intensity techniques just straight sets with 2mins rest. I will train arms at least 2-3x a week and aim to train calves 2-4 times a week. Currently doing 20-30mins steady state cardio 1-2x times a week and 2-3 times a week HITT cardio (will go into detail about it in further posts).

Diet Overview:
Currently eating 5 meals
Macros:
500g Carbs
280g Protein
80g Fats
3840 Calories. On days I feel depleted or the weight hasn't gone up in a few days I will up the carbs and when I train legs or arms I will add more carbs and maybe reduce fats. On rest/cardio days I eat 5 meals still but reduce carbs by approx 100g.

Looking insane bro, where did u get the slu-pp from?

 

[Ronnie23]

UPDATE #5 (proudly sponsered by @Sassy's Pharmaceuticals )
Current weight: 117.3kg at 11:19am

Training:
Training has been better this week now I am over this cold. I got a few pb's again. Two of my sessions (Push and Legs) felt like I was fighting for every rep. My sleep has been up and down but going forward I hope it is more consistant. I have the nose mask for my Cpap so need to bite the bullet and use the Cpap. I uploaded a pic of my sleep score for one night. I think my sleep was poor because I had a meal late before bed. Going forward I want to stop eating 2-3 hours before bed. Still training arms frequently (min 3x a week), trying my best to bring them up.

Heres my training logs:

Tuesday 17th June 2025

** Hip Abductor **
- Total Volume: 3,770 Kg
- Total Sets: 4
- Total Reps: 47
- 75.0 kgs x 12 reps
- 82.0 kgs x 12 reps
- 82.0 kgs x 12 reps
- 82.0 kgs x 11 reps

** Hip Adductor **
- Total Volume: 2,387 Kg
- Total Sets: 3
- Total Reps: 31
- 77.0 kgs x 12 reps
- 77.0 kgs x 9 reps
- 77.0 kgs x 10 reps

** Lying Leg Curl Machine **
- Total Volume: 1,950 Kg
- Total Sets: 3
- Total Reps: 30
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps

** Seated Leg Curl Machine **
- Total Volume: 2,826 Kg
- Total Sets: 3
- Total Reps: 33
- 82.0 kgs x 9 reps
- 87.0 kgs x 10 reps
- 87.0 kgs x 14 reps [PR]

** Standing Calf Raise Machine **
- Total Volume: 7,415 Kg
- Total Sets: 4
- Total Reps: 36
- 205.0 kgs x 9 reps
- 210.0 kgs x 7 reps
- 210.0 kgs x 10 reps [PR]
- 200.0 kgs x 10 reps

** Leg Extension Machine **
- Total Volume: 2,560 Kg
- Total Sets: 4
- Total Reps: 37
- 60.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 80.0 kgs x 7 reps

** Romanian Deadlift **
- Total Volume: 2,520 Kg
- Total Sets: 3
- Total Reps: 22
- 100.0 kgs x 10 reps [PR]
- 140.0 kgs x 4 reps [PR]
- 120.0 kgs x 8 reps [PR]

** Donkey Calf Raise **
- Total Volume: 4,040 Kg
- Total Sets: 4
- Total Reps: 37
- 80.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 9 reps
- 120.0 kgs x 8 reps

** Pendulum Squat **
- Total Volume: 520 Kg
- Total Sets: 2
- Total Reps: 18
- 20.0 kgs x 10 reps
- 40.0 kgs x 8 reps

Thursday 19th June 2025

** Smith Machine Incline Barbell Benchpress **
- Total Volume: 1,820 Kg
- Total Sets: 2
- Total Reps: 14
- 130.0 kgs x 6 reps
- 130.0 kgs x 8 reps [PR]

** Flat Dumbbell Bench Press **
- Total Volume: 1,160 Kg
- Total Sets: 3
- Total Reps: 24
- 45.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps

** Pectoral Fly Machine **
- Total Volume: 3,790 Kg
- Total Sets: 3
- Total Reps: 30
- 117.0 kgs x 10 reps
- 131.0 kgs x 10 reps [PR]
- 131.0 kgs x 10 reps

** Cable Rear Delt Fly **
- Total Volume: 270 Kg
- Total Sets: 3
- Total Reps: 30
- 9.0 kgs x 10 reps [PR]
- 9.0 kgs x 10 reps
- 9.0 kgs x 10 reps

** Single Arm Cable Side Lateral **
- Total Volume: 327.7 Kg
- Total Sets: 3
- Total Reps: 29
- 11.3 kgs x 12 reps [PR]
- 11.3 kgs x 9 reps
- 11.3 kgs x 8 reps

** Standing Barbell Press **
- Total Volume: 2,150 Kg
- Total Sets: 3
- Total Reps: 34
- 60.0 kgs x 12 reps
- 65.0 kgs x 12 reps [PR]
- 65.0 kgs x 10 reps

** Standing Calf Raise Machine **
- Total Volume: 6,000 Kg
- Total Sets: 3
- Total Reps: 30
- 200.0 kgs x 10 reps
- 200.0 kgs x 10 reps
- 200.0 kgs x 10 reps

- Friday 20th June 2025
** Lat Pulldown **
- Total Volume: 2,708 Kg
- Total Sets: 3
- Total Reps: 25
- 100.0 kgs x 9 reps [PR]
- 113.0 kgs x 8 reps [PR]
- 113.0 kgs x 8 reps

** Machine Seated Row **
- Total Volume: 3,325 Kg
- Total Sets: 3
- Total Reps: 25
- 133.0 kgs x 9 reps [PR]
- 133.0 kgs x 8 reps
- 133.0 kgs x 8 reps

** Rope Push Down **
- Total Volume: 3,145 Kg
- Total Sets: 4
- Total Reps: 37
- 85.0 kgs x 10 reps [PR]
- 85.0 kgs x 9 reps
- 85.0 kgs x 8 reps
- 85.0 kgs x 10 reps

** Machine Pull Up **
- Total Volume: 904 Kg
- Total Sets: 3
- Total Reps: 30
- 25.4 kgs x 10 reps
- 32.5 kgs x 10 reps [PR]
- 32.5 kgs x 10 reps

** Cable Straight-Bar Curl **
- Total Volume: 825 Kg
- Total Sets: 3
- Total Reps: 33
- 25.0 kgs x 12 reps [PR]
- 25.0 kgs x 11 reps
- 25.0 kgs x 10 reps

** Standing Behind The Back Cable Curl **
- Total Volume: 612 Kg
- Total Sets: 3
- Total Reps: 36
- 15.0 kgs x 12 reps
- 18.0 kgs x 12 reps [PR]
- 18.0 kgs x 12 reps

Saturday 21st June 2025

** Hip Abductor **
- Total Volume: 1,972 Kg
- Total Sets: 3
- Total Reps: 29
- 68.0 kgs x 10 reps
- 68.0 kgs x 10 reps
- 68.0 kgs x 9 reps

** Hip Adductor **
- Total Volume: 2,706 Kg
- Total Sets: 3
- Total Reps: 33
- 82.0 kgs x 10 reps
- 82.0 kgs x 10 reps
- 82.0 kgs x 13 reps [PR]

** Lying Leg Curl Machine **
- Total Volume: 1,820 Kg
- Total Sets: 3
- Total Reps: 26
- 70.0 kgs x 8 reps
- 70.0 kgs x 10 reps [PR]
- 70.0 kgs x 8 reps

** Smith Machine Squat **
- Total Volume: 2,780 Kg
- Total Sets: 3
- Total Reps: 22
- 120.0 kgs x 8 reps
- 130.0 kgs x 8 reps [PR]
- 130.0 kgs x 6 reps

** Pendulum Squat **
- Total Volume: 680 Kg
- Total Sets: 2
- Total Reps: 18
- 35.0 kgs x 8 reps
- 40.0 kgs x 10 reps [PR]

** Leg Extension Machine **
- Total Volume: 2,100 Kg
- Total Sets: 3
- Total Reps: 30
- 70.0 kgs x 11 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 9 reps

** Donkey Calf Raise **
- Total Volume: 3,480 Kg
- Total Sets: 3
- Total Reps: 29
- 120.0 kgs x 10 reps
- 120.0 kgs x 11 reps [PR]
- 120.0 kgs x 8 reps

** Hyperextension **
- Total Volume: 715 Kg
- Total Sets: 3
- Total Reps: 26
- 27.5 kgs x 10 reps [PR]
- 27.5 kgs x 8 reps
- 27.5 kgs x 8 reps

** Reverse Hyperextension **
- Total Volume: 930 Kg
- Total Sets: 3
- Total Reps: 31
- 30.0 kgs x 10 reps
- 30.0 kgs x 12 reps [PR]
- 30.0 kgs x 9 reps

Still doing cardio on rest days and post lift except for legs. 20 mins Sauna when possible.

Peds:
1000mg Test
800mg EQ
300mg Deca
40mg Anavar
7.5 iu HGH
Going forward I am going to drop Deca and up test to 1250mg and EQ to 1000mg.
@Sassy's Pharmaceuticals PEDS still delievering the goods. So blessed to be sponsered by one of the best if not the best sources in Aus.

Retatrutide still 1mg a week and I think I found my sweet spot. Still using @Marlupharma (great source) SSLU-pp332 which he was generous to let me try at loving that. I think the SLU, HGH and L'Carnitine has been keeping me leaner than I would otherwise been. Preworkout still Black coffee, SLU-pp332, Injectable L-Carnitine and Methlyene Blue. T4 in morning as well.

Nurition:
Nutrition still on point. Been having a few more cheat meals (costco haha). Weight still going up which is great and I don't look too sloppy. I want to get to 120kg then I will re-evaluate.

I have attached photos of my week. Going forward I want to take some 'check in' photos so you can have a better look at how I am progressing.

Any questions or advice please feel free to ask/post.

Love from me,

Until next week..

 

[Ronnie23]

Looking insane bro, where did u get the slu-pp from?

@Marlupharma you can get him on telegram or UGL OZ chat.
https://evolutionary.org/index.php?members/marlupharma.2301/

 

[Ronnie23]

@Ronnie23 man your legs look awesome!!!

Thanks brother! hope your training is going well.

 

[zeenote313]

@Marlupharma you can get him on telegram or UGL OZ chat.
https://evolutionary.org/index.php?members/marlupharma.2301/

Cheers brother looking good BTW

 

[playfields]

Chex and banana is an insane combo I need to try

 

[LevButlerov]

UPDATE #5 (proudly sponsered by @Sassy's Pharmaceuticals )
Current weight: 117.3kg at 11:19am

Training:
Training has been better this week now I am over this cold. I got a few pb's again. Two of my sessions (Push and Legs) felt like I was fighting for every rep. My sleep has been up and down but going forward I hope it is more consistant. I have the nose mask for my Cpap so need to bite the bullet and use the Cpap. I uploaded a pic of my sleep score for one night. I think my sleep was poor because I had a meal late before bed. Going forward I want to stop eating 2-3 hours before bed. Still training arms frequently (min 3x a week), trying my best to bring them up.

Heres my training logs:

Tuesday 17th June 2025

** Hip Abductor **
- Total Volume: 3,770 Kg
- Total Sets: 4
- Total Reps: 47
- 75.0 kgs x 12 reps
- 82.0 kgs x 12 reps
- 82.0 kgs x 12 reps
- 82.0 kgs x 11 reps

** Hip Adductor **
- Total Volume: 2,387 Kg
- Total Sets: 3
- Total Reps: 31
- 77.0 kgs x 12 reps
- 77.0 kgs x 9 reps
- 77.0 kgs x 10 reps

** Lying Leg Curl Machine **
- Total Volume: 1,950 Kg
- Total Sets: 3
- Total Reps: 30
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps

** Seated Leg Curl Machine **
- Total Volume: 2,826 Kg
- Total Sets: 3
- Total Reps: 33
- 82.0 kgs x 9 reps
- 87.0 kgs x 10 reps
- 87.0 kgs x 14 reps [PR]

** Standing Calf Raise Machine **
- Total Volume: 7,415 Kg
- Total Sets: 4
- Total Reps: 36
- 205.0 kgs x 9 reps
- 210.0 kgs x 7 reps
- 210.0 kgs x 10 reps [PR]
- 200.0 kgs x 10 reps

** Leg Extension Machine **
- Total Volume: 2,560 Kg
- Total Sets: 4
- Total Reps: 37
- 60.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 80.0 kgs x 7 reps

** Romanian Deadlift **
- Total Volume: 2,520 Kg
- Total Sets: 3
- Total Reps: 22
- 100.0 kgs x 10 reps [PR]
- 140.0 kgs x 4 reps [PR]
- 120.0 kgs x 8 reps [PR]

** Donkey Calf Raise **
- Total Volume: 4,040 Kg
- Total Sets: 4
- Total Reps: 37
- 80.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 9 reps
- 120.0 kgs x 8 reps

** Pendulum Squat **
- Total Volume: 520 Kg
- Total Sets: 2
- Total Reps: 18
- 20.0 kgs x 10 reps
- 40.0 kgs x 8 reps

Thursday 19th June 2025

** Smith Machine Incline Barbell Benchpress **
- Total Volume: 1,820 Kg
- Total Sets: 2
- Total Reps: 14
- 130.0 kgs x 6 reps
- 130.0 kgs x 8 reps [PR]

** Flat Dumbbell Bench Press **
- Total Volume: 1,160 Kg
- Total Sets: 3
- Total Reps: 24
- 45.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps

** Pectoral Fly Machine **
- Total Volume: 3,790 Kg
- Total Sets: 3
- Total Reps: 30
- 117.0 kgs x 10 reps
- 131.0 kgs x 10 reps [PR]
- 131.0 kgs x 10 reps

** Cable Rear Delt Fly **
- Total Volume: 270 Kg
- Total Sets: 3
- Total Reps: 30
- 9.0 kgs x 10 reps [PR]
- 9.0 kgs x 10 reps
- 9.0 kgs x 10 reps

** Single Arm Cable Side Lateral **
- Total Volume: 327.7 Kg
- Total Sets: 3
- Total Reps: 29
- 11.3 kgs x 12 reps [PR]
- 11.3 kgs x 9 reps
- 11.3 kgs x 8 reps

** Standing Barbell Press **
- Total Volume: 2,150 Kg
- Total Sets: 3
- Total Reps: 34
- 60.0 kgs x 12 reps
- 65.0 kgs x 12 reps [PR]
- 65.0 kgs x 10 reps

** Standing Calf Raise Machine **
- Total Volume: 6,000 Kg
- Total Sets: 3
- Total Reps: 30
- 200.0 kgs x 10 reps
- 200.0 kgs x 10 reps
- 200.0 kgs x 10 reps

- Friday 20th June 2025
** Lat Pulldown **
- Total Volume: 2,708 Kg
- Total Sets: 3
- Total Reps: 25
- 100.0 kgs x 9 reps [PR]
- 113.0 kgs x 8 reps [PR]
- 113.0 kgs x 8 reps

** Machine Seated Row **
- Total Volume: 3,325 Kg
- Total Sets: 3
- Total Reps: 25
- 133.0 kgs x 9 reps [PR]
- 133.0 kgs x 8 reps
- 133.0 kgs x 8 reps

** Rope Push Down **
- Total Volume: 3,145 Kg
- Total Sets: 4
- Total Reps: 37
- 85.0 kgs x 10 reps [PR]
- 85.0 kgs x 9 reps
- 85.0 kgs x 8 reps
- 85.0 kgs x 10 reps

** Machine Pull Up **
- Total Volume: 904 Kg
- Total Sets: 3
- Total Reps: 30
- 25.4 kgs x 10 reps
- 32.5 kgs x 10 reps [PR]
- 32.5 kgs x 10 reps

** Cable Straight-Bar Curl **
- Total Volume: 825 Kg
- Total Sets: 3
- Total Reps: 33
- 25.0 kgs x 12 reps [PR]
- 25.0 kgs x 11 reps
- 25.0 kgs x 10 reps

** Standing Behind The Back Cable Curl **
- Total Volume: 612 Kg
- Total Sets: 3
- Total Reps: 36
- 15.0 kgs x 12 reps
- 18.0 kgs x 12 reps [PR]
- 18.0 kgs x 12 reps

Saturday 21st June 2025

** Hip Abductor **
- Total Volume: 1,972 Kg
- Total Sets: 3
- Total Reps: 29
- 68.0 kgs x 10 reps
- 68.0 kgs x 10 reps
- 68.0 kgs x 9 reps

** Hip Adductor **
- Total Volume: 2,706 Kg
- Total Sets: 3
- Total Reps: 33
- 82.0 kgs x 10 reps
- 82.0 kgs x 10 reps
- 82.0 kgs x 13 reps [PR]

** Lying Leg Curl Machine **
- Total Volume: 1,820 Kg
- Total Sets: 3
- Total Reps: 26
- 70.0 kgs x 8 reps
- 70.0 kgs x 10 reps [PR]
- 70.0 kgs x 8 reps

** Smith Machine Squat **
- Total Volume: 2,780 Kg
- Total Sets: 3
- Total Reps: 22
- 120.0 kgs x 8 reps
- 130.0 kgs x 8 reps [PR]
- 130.0 kgs x 6 reps

** Pendulum Squat **
- Total Volume: 680 Kg
- Total Sets: 2
- Total Reps: 18
- 35.0 kgs x 8 reps
- 40.0 kgs x 10 reps [PR]

** Leg Extension Machine **
- Total Volume: 2,100 Kg
- Total Sets: 3
- Total Reps: 30
- 70.0 kgs x 11 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 9 reps

** Donkey Calf Raise **
- Total Volume: 3,480 Kg
- Total Sets: 3
- Total Reps: 29
- 120.0 kgs x 10 reps
- 120.0 kgs x 11 reps [PR]
- 120.0 kgs x 8 reps

** Hyperextension **
- Total Volume: 715 Kg
- Total Sets: 3
- Total Reps: 26
- 27.5 kgs x 10 reps [PR]
- 27.5 kgs x 8 reps
- 27.5 kgs x 8 reps

** Reverse Hyperextension **
- Total Volume: 930 Kg
- Total Sets: 3
- Total Reps: 31
- 30.0 kgs x 10 reps
- 30.0 kgs x 12 reps [PR]
- 30.0 kgs x 9 reps

Still doing cardio on rest days and post lift except for legs. 20 mins Sauna when possible.

Peds:
1000mg Test
800mg EQ
300mg Deca
40mg Anavar
7.5 iu HGH
Going forward I am going to drop Deca and up test to 1250mg and EQ to 1000mg.
@Sassy's Pharmaceuticals PEDS still delievering the goods. So blessed to be sponsered by one of the best if not the best sources in Aus.

Retatrutide still 1mg a week and I think I found my sweet spot. Still using @Marlupharma (great source) SSLU-pp332 which he was generous to let me try at loving that. I think the SLU, HGH and L'Carnitine has been keeping me leaner than I would otherwise been. Preworkout still Black coffee, SLU-pp332, Injectable L-Carnitine and Methlyene Blue. T4 in morning as well.

Nurition:
Nutrition still on point. Been having a few more cheat meals (costco haha). Weight still going up which is great and I don't look too sloppy. I want to get to 120kg then I will re-evaluate.

I have attached photos of my week. Going forward I want to take some 'check in' photos so you can have a better look at how I am progressing.

Any questions or advice please feel free to ask/post.

Love from me,

Until next week..

Good update, I noticed your legs are BIGGER @Ronnie23
checking your macros those are 1 meal? how about whole day?

 

[stevesmi]

UPDATE #5 (proudly sponsered by @Sassy's Pharmaceuticals )
Current weight: 117.3kg at 11:19am

Training:
Training has been better this week now I am over this cold. I got a few pb's again. Two of my sessions (Push and Legs) felt like I was fighting for every rep. My sleep has been up and down but going forward I hope it is more consistant. I have the nose mask for my Cpap so need to bite the bullet and use the Cpap. I uploaded a pic of my sleep score for one night. I think my sleep was poor because I had a meal late before bed. Going forward I want to stop eating 2-3 hours before bed. Still training arms frequently (min 3x a week), trying my best to bring them up.

Heres my training logs:

Tuesday 17th June 2025

** Hip Abductor **
- Total Volume: 3,770 Kg
- Total Sets: 4
- Total Reps: 47
- 75.0 kgs x 12 reps
- 82.0 kgs x 12 reps
- 82.0 kgs x 12 reps
- 82.0 kgs x 11 reps

** Hip Adductor **
- Total Volume: 2,387 Kg
- Total Sets: 3
- Total Reps: 31
- 77.0 kgs x 12 reps
- 77.0 kgs x 9 reps
- 77.0 kgs x 10 reps

** Lying Leg Curl Machine **
- Total Volume: 1,950 Kg
- Total Sets: 3
- Total Reps: 30
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps

** Seated Leg Curl Machine **
- Total Volume: 2,826 Kg
- Total Sets: 3
- Total Reps: 33
- 82.0 kgs x 9 reps
- 87.0 kgs x 10 reps
- 87.0 kgs x 14 reps [PR]

** Standing Calf Raise Machine **
- Total Volume: 7,415 Kg
- Total Sets: 4
- Total Reps: 36
- 205.0 kgs x 9 reps
- 210.0 kgs x 7 reps
- 210.0 kgs x 10 reps [PR]
- 200.0 kgs x 10 reps

** Leg Extension Machine **
- Total Volume: 2,560 Kg
- Total Sets: 4
- Total Reps: 37
- 60.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 80.0 kgs x 7 reps

** Romanian Deadlift **
- Total Volume: 2,520 Kg
- Total Sets: 3
- Total Reps: 22
- 100.0 kgs x 10 reps [PR]
- 140.0 kgs x 4 reps [PR]
- 120.0 kgs x 8 reps [PR]

** Donkey Calf Raise **
- Total Volume: 4,040 Kg
- Total Sets: 4
- Total Reps: 37
- 80.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 9 reps
- 120.0 kgs x 8 reps

** Pendulum Squat **
- Total Volume: 520 Kg
- Total Sets: 2
- Total Reps: 18
- 20.0 kgs x 10 reps
- 40.0 kgs x 8 reps

Thursday 19th June 2025

** Smith Machine Incline Barbell Benchpress **
- Total Volume: 1,820 Kg
- Total Sets: 2
- Total Reps: 14
- 130.0 kgs x 6 reps
- 130.0 kgs x 8 reps [PR]

** Flat Dumbbell Bench Press **
- Total Volume: 1,160 Kg
- Total Sets: 3
- Total Reps: 24
- 45.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps

** Pectoral Fly Machine **
- Total Volume: 3,790 Kg
- Total Sets: 3
- Total Reps: 30
- 117.0 kgs x 10 reps
- 131.0 kgs x 10 reps [PR]
- 131.0 kgs x 10 reps

** Cable Rear Delt Fly **
- Total Volume: 270 Kg
- Total Sets: 3
- Total Reps: 30
- 9.0 kgs x 10 reps [PR]
- 9.0 kgs x 10 reps
- 9.0 kgs x 10 reps

** Single Arm Cable Side Lateral **
- Total Volume: 327.7 Kg
- Total Sets: 3
- Total Reps: 29
- 11.3 kgs x 12 reps [PR]
- 11.3 kgs x 9 reps
- 11.3 kgs x 8 reps

** Standing Barbell Press **
- Total Volume: 2,150 Kg
- Total Sets: 3
- Total Reps: 34
- 60.0 kgs x 12 reps
- 65.0 kgs x 12 reps [PR]
- 65.0 kgs x 10 reps

** Standing Calf Raise Machine **
- Total Volume: 6,000 Kg
- Total Sets: 3
- Total Reps: 30
- 200.0 kgs x 10 reps
- 200.0 kgs x 10 reps
- 200.0 kgs x 10 reps

- Friday 20th June 2025
** Lat Pulldown **
- Total Volume: 2,708 Kg
- Total Sets: 3
- Total Reps: 25
- 100.0 kgs x 9 reps [PR]
- 113.0 kgs x 8 reps [PR]
- 113.0 kgs x 8 reps

** Machine Seated Row **
- Total Volume: 3,325 Kg
- Total Sets: 3
- Total Reps: 25
- 133.0 kgs x 9 reps [PR]
- 133.0 kgs x 8 reps
- 133.0 kgs x 8 reps

** Rope Push Down **
- Total Volume: 3,145 Kg
- Total Sets: 4
- Total Reps: 37
- 85.0 kgs x 10 reps [PR]
- 85.0 kgs x 9 reps
- 85.0 kgs x 8 reps
- 85.0 kgs x 10 reps

** Machine Pull Up **
- Total Volume: 904 Kg
- Total Sets: 3
- Total Reps: 30
- 25.4 kgs x 10 reps
- 32.5 kgs x 10 reps [PR]
- 32.5 kgs x 10 reps

** Cable Straight-Bar Curl **
- Total Volume: 825 Kg
- Total Sets: 3
- Total Reps: 33
- 25.0 kgs x 12 reps [PR]
- 25.0 kgs x 11 reps
- 25.0 kgs x 10 reps

** Standing Behind The Back Cable Curl **
- Total Volume: 612 Kg
- Total Sets: 3
- Total Reps: 36
- 15.0 kgs x 12 reps
- 18.0 kgs x 12 reps [PR]
- 18.0 kgs x 12 reps

Saturday 21st June 2025

** Hip Abductor **
- Total Volume: 1,972 Kg
- Total Sets: 3
- Total Reps: 29
- 68.0 kgs x 10 reps
- 68.0 kgs x 10 reps
- 68.0 kgs x 9 reps

** Hip Adductor **
- Total Volume: 2,706 Kg
- Total Sets: 3
- Total Reps: 33
- 82.0 kgs x 10 reps
- 82.0 kgs x 10 reps
- 82.0 kgs x 13 reps [PR]

** Lying Leg Curl Machine **
- Total Volume: 1,820 Kg
- Total Sets: 3
- Total Reps: 26
- 70.0 kgs x 8 reps
- 70.0 kgs x 10 reps [PR]
- 70.0 kgs x 8 reps

** Smith Machine Squat **
- Total Volume: 2,780 Kg
- Total Sets: 3
- Total Reps: 22
- 120.0 kgs x 8 reps
- 130.0 kgs x 8 reps [PR]
- 130.0 kgs x 6 reps

** Pendulum Squat **
- Total Volume: 680 Kg
- Total Sets: 2
- Total Reps: 18
- 35.0 kgs x 8 reps
- 40.0 kgs x 10 reps [PR]

** Leg Extension Machine **
- Total Volume: 2,100 Kg
- Total Sets: 3
- Total Reps: 30
- 70.0 kgs x 11 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 9 reps

** Donkey Calf Raise **
- Total Volume: 3,480 Kg
- Total Sets: 3
- Total Reps: 29
- 120.0 kgs x 10 reps
- 120.0 kgs x 11 reps [PR]
- 120.0 kgs x 8 reps

** Hyperextension **
- Total Volume: 715 Kg
- Total Sets: 3
- Total Reps: 26
- 27.5 kgs x 10 reps [PR]
- 27.5 kgs x 8 reps
- 27.5 kgs x 8 reps

** Reverse Hyperextension **
- Total Volume: 930 Kg
- Total Sets: 3
- Total Reps: 31
- 30.0 kgs x 10 reps
- 30.0 kgs x 12 reps [PR]
- 30.0 kgs x 9 reps

Still doing cardio on rest days and post lift except for legs. 20 mins Sauna when possible.

Peds:
1000mg Test
800mg EQ
300mg Deca
40mg Anavar
7.5 iu HGH
Going forward I am going to drop Deca and up test to 1250mg and EQ to 1000mg.
@Sassy's Pharmaceuticals PEDS still delievering the goods. So blessed to be sponsered by one of the best if not the best sources in Aus.

Retatrutide still 1mg a week and I think I found my sweet spot. Still using @Marlupharma (great source) SSLU-pp332 which he was generous to let me try at loving that. I think the SLU, HGH and L'Carnitine has been keeping me leaner than I would otherwise been. Preworkout still Black coffee, SLU-pp332, Injectable L-Carnitine and Methlyene Blue. T4 in morning as well.

Nurition:
Nutrition still on point. Been having a few more cheat meals (costco haha). Weight still going up which is great and I don't look too sloppy. I want to get to 120kg then I will re-evaluate.

I have attached photos of my week. Going forward I want to take some 'check in' photos so you can have a better look at how I am progressing.

Any questions or advice please feel free to ask/post.

Love from me,

Until next week..

@Ronnie23 heck of an update man!
This is some amazing volume. I'm very impressed.

 

[Mobster]

Can't argue with the quad results

 

[ROIDDERS]

UPDATE #5 (proudly sponsered by @Sassy's Pharmaceuticals )
Current weight: 117.3kg at 11:19am

Training:
Training has been better this week now I am over this cold. I got a few pb's again. Two of my sessions (Push and Legs) felt like I was fighting for every rep. My sleep has been up and down but going forward I hope it is more consistant. I have the nose mask for my Cpap so need to bite the bullet and use the Cpap. I uploaded a pic of my sleep score for one night. I think my sleep was poor because I had a meal late before bed. Going forward I want to stop eating 2-3 hours before bed. Still training arms frequently (min 3x a week), trying my best to bring them up.

Heres my training logs:

Tuesday 17th June 2025

** Hip Abductor **
- Total Volume: 3,770 Kg
- Total Sets: 4
- Total Reps: 47
- 75.0 kgs x 12 reps
- 82.0 kgs x 12 reps
- 82.0 kgs x 12 reps
- 82.0 kgs x 11 reps

** Hip Adductor **
- Total Volume: 2,387 Kg
- Total Sets: 3
- Total Reps: 31
- 77.0 kgs x 12 reps
- 77.0 kgs x 9 reps
- 77.0 kgs x 10 reps

** Lying Leg Curl Machine **
- Total Volume: 1,950 Kg
- Total Sets: 3
- Total Reps: 30
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps

** Seated Leg Curl Machine **
- Total Volume: 2,826 Kg
- Total Sets: 3
- Total Reps: 33
- 82.0 kgs x 9 reps
- 87.0 kgs x 10 reps
- 87.0 kgs x 14 reps [PR]

** Standing Calf Raise Machine **
- Total Volume: 7,415 Kg
- Total Sets: 4
- Total Reps: 36
- 205.0 kgs x 9 reps
- 210.0 kgs x 7 reps
- 210.0 kgs x 10 reps [PR]
- 200.0 kgs x 10 reps

** Leg Extension Machine **
- Total Volume: 2,560 Kg
- Total Sets: 4
- Total Reps: 37
- 60.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 80.0 kgs x 7 reps

** Romanian Deadlift **
- Total Volume: 2,520 Kg
- Total Sets: 3
- Total Reps: 22
- 100.0 kgs x 10 reps [PR]
- 140.0 kgs x 4 reps [PR]
- 120.0 kgs x 8 reps [PR]

** Donkey Calf Raise **
- Total Volume: 4,040 Kg
- Total Sets: 4
- Total Reps: 37
- 80.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 9 reps
- 120.0 kgs x 8 reps

** Pendulum Squat **
- Total Volume: 520 Kg
- Total Sets: 2
- Total Reps: 18
- 20.0 kgs x 10 reps
- 40.0 kgs x 8 reps

Thursday 19th June 2025

** Smith Machine Incline Barbell Benchpress **
- Total Volume: 1,820 Kg
- Total Sets: 2
- Total Reps: 14
- 130.0 kgs x 6 reps
- 130.0 kgs x 8 reps [PR]

** Flat Dumbbell Bench Press **
- Total Volume: 1,160 Kg
- Total Sets: 3
- Total Reps: 24
- 45.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps

** Pectoral Fly Machine **
- Total Volume: 3,790 Kg
- Total Sets: 3
- Total Reps: 30
- 117.0 kgs x 10 reps
- 131.0 kgs x 10 reps [PR]
- 131.0 kgs x 10 reps

** Cable Rear Delt Fly **
- Total Volume: 270 Kg
- Total Sets: 3
- Total Reps: 30
- 9.0 kgs x 10 reps [PR]
- 9.0 kgs x 10 reps
- 9.0 kgs x 10 reps

** Single Arm Cable Side Lateral **
- Total Volume: 327.7 Kg
- Total Sets: 3
- Total Reps: 29
- 11.3 kgs x 12 reps [PR]
- 11.3 kgs x 9 reps
- 11.3 kgs x 8 reps

** Standing Barbell Press **
- Total Volume: 2,150 Kg
- Total Sets: 3
- Total Reps: 34
- 60.0 kgs x 12 reps
- 65.0 kgs x 12 reps [PR]
- 65.0 kgs x 10 reps

** Standing Calf Raise Machine **
- Total Volume: 6,000 Kg
- Total Sets: 3
- Total Reps: 30
- 200.0 kgs x 10 reps
- 200.0 kgs x 10 reps
- 200.0 kgs x 10 reps

- Friday 20th June 2025
** Lat Pulldown **
- Total Volume: 2,708 Kg
- Total Sets: 3
- Total Reps: 25
- 100.0 kgs x 9 reps [PR]
- 113.0 kgs x 8 reps [PR]
- 113.0 kgs x 8 reps

** Machine Seated Row **
- Total Volume: 3,325 Kg
- Total Sets: 3
- Total Reps: 25
- 133.0 kgs x 9 reps [PR]
- 133.0 kgs x 8 reps
- 133.0 kgs x 8 reps

** Rope Push Down **
- Total Volume: 3,145 Kg
- Total Sets: 4
- Total Reps: 37
- 85.0 kgs x 10 reps [PR]
- 85.0 kgs x 9 reps
- 85.0 kgs x 8 reps
- 85.0 kgs x 10 reps

** Machine Pull Up **
- Total Volume: 904 Kg
- Total Sets: 3
- Total Reps: 30
- 25.4 kgs x 10 reps
- 32.5 kgs x 10 reps [PR]
- 32.5 kgs x 10 reps

** Cable Straight-Bar Curl **
- Total Volume: 825 Kg
- Total Sets: 3
- Total Reps: 33
- 25.0 kgs x 12 reps [PR]
- 25.0 kgs x 11 reps
- 25.0 kgs x 10 reps

** Standing Behind The Back Cable Curl **
- Total Volume: 612 Kg
- Total Sets: 3
- Total Reps: 36
- 15.0 kgs x 12 reps
- 18.0 kgs x 12 reps [PR]
- 18.0 kgs x 12 reps

Saturday 21st June 2025

** Hip Abductor **
- Total Volume: 1,972 Kg
- Total Sets: 3
- Total Reps: 29
- 68.0 kgs x 10 reps
- 68.0 kgs x 10 reps
- 68.0 kgs x 9 reps

** Hip Adductor **
- Total Volume: 2,706 Kg
- Total Sets: 3
- Total Reps: 33
- 82.0 kgs x 10 reps
- 82.0 kgs x 10 reps
- 82.0 kgs x 13 reps [PR]

** Lying Leg Curl Machine **
- Total Volume: 1,820 Kg
- Total Sets: 3
- Total Reps: 26
- 70.0 kgs x 8 reps
- 70.0 kgs x 10 reps [PR]
- 70.0 kgs x 8 reps

** Smith Machine Squat **
- Total Volume: 2,780 Kg
- Total Sets: 3
- Total Reps: 22
- 120.0 kgs x 8 reps
- 130.0 kgs x 8 reps [PR]
- 130.0 kgs x 6 reps

** Pendulum Squat **
- Total Volume: 680 Kg
- Total Sets: 2
- Total Reps: 18
- 35.0 kgs x 8 reps
- 40.0 kgs x 10 reps [PR]

** Leg Extension Machine **
- Total Volume: 2,100 Kg
- Total Sets: 3
- Total Reps: 30
- 70.0 kgs x 11 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 9 reps

** Donkey Calf Raise **
- Total Volume: 3,480 Kg
- Total Sets: 3
- Total Reps: 29
- 120.0 kgs x 10 reps
- 120.0 kgs x 11 reps [PR]
- 120.0 kgs x 8 reps

** Hyperextension **
- Total Volume: 715 Kg
- Total Sets: 3
- Total Reps: 26
- 27.5 kgs x 10 reps [PR]
- 27.5 kgs x 8 reps
- 27.5 kgs x 8 reps

** Reverse Hyperextension **
- Total Volume: 930 Kg
- Total Sets: 3
- Total Reps: 31
- 30.0 kgs x 10 reps
- 30.0 kgs x 12 reps [PR]
- 30.0 kgs x 9 reps

Still doing cardio on rest days and post lift except for legs. 20 mins Sauna when possible.

Peds:
1000mg Test
800mg EQ
300mg Deca
40mg Anavar
7.5 iu HGH
Going forward I am going to drop Deca and up test to 1250mg and EQ to 1000mg.
@Sassy's Pharmaceuticals PEDS still delievering the goods. So blessed to be sponsered by one of the best if not the best sources in Aus.

Retatrutide still 1mg a week and I think I found my sweet spot. Still using @Marlupharma (great source) SSLU-pp332 which he was generous to let me try at loving that. I think the SLU, HGH and L'Carnitine has been keeping me leaner than I would otherwise been. Preworkout still Black coffee, SLU-pp332, Injectable L-Carnitine and Methlyene Blue. T4 in morning as well.

Nurition:
Nutrition still on point. Been having a few more cheat meals (costco haha). Weight still going up which is great and I don't look too sloppy. I want to get to 120kg then I will re-evaluate.

I have attached photos of my week. Going forward I want to take some 'check in' photos so you can have a better look at how I am progressing.

Any questions or advice please feel free to ask/post.

Love from me,

Until next week..

@Ronnie23 Wow, this is the best log update. I've seen all day. I like how you detail every little thing you're doing. That's awesome.

 

[Ronnie23]

@Ronnie23 Wow, this is the best log update. I've seen all day. I like how you detail every little thing you're doing. That's awesome.

Thanks brother im really trying to improve it every week. Hope you're training is going well.

 

[BodyMonster34]

UPDATE #5 (proudly sponsered by @Sassy's Pharmaceuticals )
Current weight: 117.3kg at 11:19am

Training:
Training has been better this week now I am over this cold. I got a few pb's again. Two of my sessions (Push and Legs) felt like I was fighting for every rep. My sleep has been up and down but going forward I hope it is more consistant. I have the nose mask for my Cpap so need to bite the bullet and use the Cpap. I uploaded a pic of my sleep score for one night. I think my sleep was poor because I had a meal late before bed. Going forward I want to stop eating 2-3 hours before bed. Still training arms frequently (min 3x a week), trying my best to bring them up.

Heres my training logs:

Tuesday 17th June 2025

** Hip Abductor **
- Total Volume: 3,770 Kg
- Total Sets: 4
- Total Reps: 47
- 75.0 kgs x 12 reps
- 82.0 kgs x 12 reps
- 82.0 kgs x 12 reps
- 82.0 kgs x 11 reps

** Hip Adductor **
- Total Volume: 2,387 Kg
- Total Sets: 3
- Total Reps: 31
- 77.0 kgs x 12 reps
- 77.0 kgs x 9 reps
- 77.0 kgs x 10 reps

** Lying Leg Curl Machine **
- Total Volume: 1,950 Kg
- Total Sets: 3
- Total Reps: 30
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps

** Seated Leg Curl Machine **
- Total Volume: 2,826 Kg
- Total Sets: 3
- Total Reps: 33
- 82.0 kgs x 9 reps
- 87.0 kgs x 10 reps
- 87.0 kgs x 14 reps [PR]

** Standing Calf Raise Machine **
- Total Volume: 7,415 Kg
- Total Sets: 4
- Total Reps: 36
- 205.0 kgs x 9 reps
- 210.0 kgs x 7 reps
- 210.0 kgs x 10 reps [PR]
- 200.0 kgs x 10 reps

** Leg Extension Machine **
- Total Volume: 2,560 Kg
- Total Sets: 4
- Total Reps: 37
- 60.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 80.0 kgs x 7 reps

** Romanian Deadlift **
- Total Volume: 2,520 Kg
- Total Sets: 3
- Total Reps: 22
- 100.0 kgs x 10 reps [PR]
- 140.0 kgs x 4 reps [PR]
- 120.0 kgs x 8 reps [PR]

** Donkey Calf Raise **
- Total Volume: 4,040 Kg
- Total Sets: 4
- Total Reps: 37
- 80.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 9 reps
- 120.0 kgs x 8 reps

** Pendulum Squat **
- Total Volume: 520 Kg
- Total Sets: 2
- Total Reps: 18
- 20.0 kgs x 10 reps
- 40.0 kgs x 8 reps

Thursday 19th June 2025

** Smith Machine Incline Barbell Benchpress **
- Total Volume: 1,820 Kg
- Total Sets: 2
- Total Reps: 14
- 130.0 kgs x 6 reps
- 130.0 kgs x 8 reps [PR]

** Flat Dumbbell Bench Press **
- Total Volume: 1,160 Kg
- Total Sets: 3
- Total Reps: 24
- 45.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps

** Pectoral Fly Machine **
- Total Volume: 3,790 Kg
- Total Sets: 3
- Total Reps: 30
- 117.0 kgs x 10 reps
- 131.0 kgs x 10 reps [PR]
- 131.0 kgs x 10 reps

** Cable Rear Delt Fly **
- Total Volume: 270 Kg
- Total Sets: 3
- Total Reps: 30
- 9.0 kgs x 10 reps [PR]
- 9.0 kgs x 10 reps
- 9.0 kgs x 10 reps

** Single Arm Cable Side Lateral **
- Total Volume: 327.7 Kg
- Total Sets: 3
- Total Reps: 29
- 11.3 kgs x 12 reps [PR]
- 11.3 kgs x 9 reps
- 11.3 kgs x 8 reps

** Standing Barbell Press **
- Total Volume: 2,150 Kg
- Total Sets: 3
- Total Reps: 34
- 60.0 kgs x 12 reps
- 65.0 kgs x 12 reps [PR]
- 65.0 kgs x 10 reps

** Standing Calf Raise Machine **
- Total Volume: 6,000 Kg
- Total Sets: 3
- Total Reps: 30
- 200.0 kgs x 10 reps
- 200.0 kgs x 10 reps
- 200.0 kgs x 10 reps

- Friday 20th June 2025
** Lat Pulldown **
- Total Volume: 2,708 Kg
- Total Sets: 3
- Total Reps: 25
- 100.0 kgs x 9 reps [PR]
- 113.0 kgs x 8 reps [PR]
- 113.0 kgs x 8 reps

** Machine Seated Row **
- Total Volume: 3,325 Kg
- Total Sets: 3
- Total Reps: 25
- 133.0 kgs x 9 reps [PR]
- 133.0 kgs x 8 reps
- 133.0 kgs x 8 reps

** Rope Push Down **
- Total Volume: 3,145 Kg
- Total Sets: 4
- Total Reps: 37
- 85.0 kgs x 10 reps [PR]
- 85.0 kgs x 9 reps
- 85.0 kgs x 8 reps
- 85.0 kgs x 10 reps

** Machine Pull Up **
- Total Volume: 904 Kg
- Total Sets: 3
- Total Reps: 30
- 25.4 kgs x 10 reps
- 32.5 kgs x 10 reps [PR]
- 32.5 kgs x 10 reps

** Cable Straight-Bar Curl **
- Total Volume: 825 Kg
- Total Sets: 3
- Total Reps: 33
- 25.0 kgs x 12 reps [PR]
- 25.0 kgs x 11 reps
- 25.0 kgs x 10 reps

** Standing Behind The Back Cable Curl **
- Total Volume: 612 Kg
- Total Sets: 3
- Total Reps: 36
- 15.0 kgs x 12 reps
- 18.0 kgs x 12 reps [PR]
- 18.0 kgs x 12 reps

Saturday 21st June 2025

** Hip Abductor **
- Total Volume: 1,972 Kg
- Total Sets: 3
- Total Reps: 29
- 68.0 kgs x 10 reps
- 68.0 kgs x 10 reps
- 68.0 kgs x 9 reps

** Hip Adductor **
- Total Volume: 2,706 Kg
- Total Sets: 3
- Total Reps: 33
- 82.0 kgs x 10 reps
- 82.0 kgs x 10 reps
- 82.0 kgs x 13 reps [PR]

** Lying Leg Curl Machine **
- Total Volume: 1,820 Kg
- Total Sets: 3
- Total Reps: 26
- 70.0 kgs x 8 reps
- 70.0 kgs x 10 reps [PR]
- 70.0 kgs x 8 reps

** Smith Machine Squat **
- Total Volume: 2,780 Kg
- Total Sets: 3
- Total Reps: 22
- 120.0 kgs x 8 reps
- 130.0 kgs x 8 reps [PR]
- 130.0 kgs x 6 reps

** Pendulum Squat **
- Total Volume: 680 Kg
- Total Sets: 2
- Total Reps: 18
- 35.0 kgs x 8 reps
- 40.0 kgs x 10 reps [PR]

** Leg Extension Machine **
- Total Volume: 2,100 Kg
- Total Sets: 3
- Total Reps: 30
- 70.0 kgs x 11 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 9 reps

** Donkey Calf Raise **
- Total Volume: 3,480 Kg
- Total Sets: 3
- Total Reps: 29
- 120.0 kgs x 10 reps
- 120.0 kgs x 11 reps [PR]
- 120.0 kgs x 8 reps

** Hyperextension **
- Total Volume: 715 Kg
- Total Sets: 3
- Total Reps: 26
- 27.5 kgs x 10 reps [PR]
- 27.5 kgs x 8 reps
- 27.5 kgs x 8 reps

** Reverse Hyperextension **
- Total Volume: 930 Kg
- Total Sets: 3
- Total Reps: 31
- 30.0 kgs x 10 reps
- 30.0 kgs x 12 reps [PR]
- 30.0 kgs x 9 reps

Still doing cardio on rest days and post lift except for legs. 20 mins Sauna when possible.

Peds:
1000mg Test
800mg EQ
300mg Deca
40mg Anavar
7.5 iu HGH
Going forward I am going to drop Deca and up test to 1250mg and EQ to 1000mg.
@Sassy's Pharmaceuticals PEDS still delievering the goods. So blessed to be sponsered by one of the best if not the best sources in Aus.

Retatrutide still 1mg a week and I think I found my sweet spot. Still using @Marlupharma (great source) SSLU-pp332 which he was generous to let me try at loving that. I think the SLU, HGH and L'Carnitine has been keeping me leaner than I would otherwise been. Preworkout still Black coffee, SLU-pp332, Injectable L-Carnitine and Methlyene Blue. T4 in morning as well.

Nurition:
Nutrition still on point. Been having a few more cheat meals (costco haha). Weight still going up which is great and I don't look too sloppy. I want to get to 120kg then I will re-evaluate.

I have attached photos of my week. Going forward I want to take some 'check in' photos so you can have a better look at how I am progressing.

Any questions or advice please feel free to ask/post.

Love from me,

Until next week..

bro PED's look good. but why no tren? you running a lot of stuff might as well do tren.

@Ronnie23

 

[Ulter]

UPDATE #5 (proudly sponsered by @Sassy's Pharmaceuticals )
Current weight: 117.3kg at 11:19am

Training:
Training has been better this week now I am over this cold. I got a few pb's again. Two of my sessions (Push and Legs) felt like I was fighting for every rep. My sleep has been up and down but going forward I hope it is more consistant. I have the nose mask for my Cpap so need to bite the bullet and use the Cpap. I uploaded a pic of my sleep score for one night. I think my sleep was poor because I had a meal late before bed. Going forward I want to stop eating 2-3 hours before bed. Still training arms frequently (min 3x a week), trying my best to bring them up.

Heres my training logs:

Tuesday 17th June 2025

** Hip Abductor **
- Total Volume: 3,770 Kg
- Total Sets: 4
- Total Reps: 47
- 75.0 kgs x 12 reps
- 82.0 kgs x 12 reps
- 82.0 kgs x 12 reps
- 82.0 kgs x 11 reps

** Hip Adductor **
- Total Volume: 2,387 Kg
- Total Sets: 3
- Total Reps: 31
- 77.0 kgs x 12 reps
- 77.0 kgs x 9 reps
- 77.0 kgs x 10 reps

** Lying Leg Curl Machine **
- Total Volume: 1,950 Kg
- Total Sets: 3
- Total Reps: 30
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps

** Seated Leg Curl Machine **
- Total Volume: 2,826 Kg
- Total Sets: 3
- Total Reps: 33
- 82.0 kgs x 9 reps
- 87.0 kgs x 10 reps
- 87.0 kgs x 14 reps [PR]

** Standing Calf Raise Machine **
- Total Volume: 7,415 Kg
- Total Sets: 4
- Total Reps: 36
- 205.0 kgs x 9 reps
- 210.0 kgs x 7 reps
- 210.0 kgs x 10 reps [PR]
- 200.0 kgs x 10 reps

** Leg Extension Machine **
- Total Volume: 2,560 Kg
- Total Sets: 4
- Total Reps: 37
- 60.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 80.0 kgs x 7 reps

** Romanian Deadlift **
- Total Volume: 2,520 Kg
- Total Sets: 3
- Total Reps: 22
- 100.0 kgs x 10 reps [PR]
- 140.0 kgs x 4 reps [PR]
- 120.0 kgs x 8 reps [PR]

** Donkey Calf Raise **
- Total Volume: 4,040 Kg
- Total Sets: 4
- Total Reps: 37
- 80.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 9 reps
- 120.0 kgs x 8 reps

** Pendulum Squat **
- Total Volume: 520 Kg
- Total Sets: 2
- Total Reps: 18
- 20.0 kgs x 10 reps
- 40.0 kgs x 8 reps

Thursday 19th June 2025

** Smith Machine Incline Barbell Benchpress **
- Total Volume: 1,820 Kg
- Total Sets: 2
- Total Reps: 14
- 130.0 kgs x 6 reps
- 130.0 kgs x 8 reps [PR]

** Flat Dumbbell Bench Press **
- Total Volume: 1,160 Kg
- Total Sets: 3
- Total Reps: 24
- 45.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps

** Pectoral Fly Machine **
- Total Volume: 3,790 Kg
- Total Sets: 3
- Total Reps: 30
- 117.0 kgs x 10 reps
- 131.0 kgs x 10 reps [PR]
- 131.0 kgs x 10 reps

** Cable Rear Delt Fly **
- Total Volume: 270 Kg
- Total Sets: 3
- Total Reps: 30
- 9.0 kgs x 10 reps [PR]
- 9.0 kgs x 10 reps
- 9.0 kgs x 10 reps

** Single Arm Cable Side Lateral **
- Total Volume: 327.7 Kg
- Total Sets: 3
- Total Reps: 29
- 11.3 kgs x 12 reps [PR]
- 11.3 kgs x 9 reps
- 11.3 kgs x 8 reps

** Standing Barbell Press **
- Total Volume: 2,150 Kg
- Total Sets: 3
- Total Reps: 34
- 60.0 kgs x 12 reps
- 65.0 kgs x 12 reps [PR]
- 65.0 kgs x 10 reps

** Standing Calf Raise Machine **
- Total Volume: 6,000 Kg
- Total Sets: 3
- Total Reps: 30
- 200.0 kgs x 10 reps
- 200.0 kgs x 10 reps
- 200.0 kgs x 10 reps

- Friday 20th June 2025
** Lat Pulldown **
- Total Volume: 2,708 Kg
- Total Sets: 3
- Total Reps: 25
- 100.0 kgs x 9 reps [PR]
- 113.0 kgs x 8 reps [PR]
- 113.0 kgs x 8 reps

** Machine Seated Row **
- Total Volume: 3,325 Kg
- Total Sets: 3
- Total Reps: 25
- 133.0 kgs x 9 reps [PR]
- 133.0 kgs x 8 reps
- 133.0 kgs x 8 reps

** Rope Push Down **
- Total Volume: 3,145 Kg
- Total Sets: 4
- Total Reps: 37
- 85.0 kgs x 10 reps [PR]
- 85.0 kgs x 9 reps
- 85.0 kgs x 8 reps
- 85.0 kgs x 10 reps

** Machine Pull Up **
- Total Volume: 904 Kg
- Total Sets: 3
- Total Reps: 30
- 25.4 kgs x 10 reps
- 32.5 kgs x 10 reps [PR]
- 32.5 kgs x 10 reps

** Cable Straight-Bar Curl **
- Total Volume: 825 Kg
- Total Sets: 3
- Total Reps: 33
- 25.0 kgs x 12 reps [PR]
- 25.0 kgs x 11 reps
- 25.0 kgs x 10 reps

** Standing Behind The Back Cable Curl **
- Total Volume: 612 Kg
- Total Sets: 3
- Total Reps: 36
- 15.0 kgs x 12 reps
- 18.0 kgs x 12 reps [PR]
- 18.0 kgs x 12 reps

Saturday 21st June 2025

** Hip Abductor **
- Total Volume: 1,972 Kg
- Total Sets: 3
- Total Reps: 29
- 68.0 kgs x 10 reps
- 68.0 kgs x 10 reps
- 68.0 kgs x 9 reps

** Hip Adductor **
- Total Volume: 2,706 Kg
- Total Sets: 3
- Total Reps: 33
- 82.0 kgs x 10 reps
- 82.0 kgs x 10 reps
- 82.0 kgs x 13 reps [PR]

** Lying Leg Curl Machine **
- Total Volume: 1,820 Kg
- Total Sets: 3
- Total Reps: 26
- 70.0 kgs x 8 reps
- 70.0 kgs x 10 reps [PR]
- 70.0 kgs x 8 reps

** Smith Machine Squat **
- Total Volume: 2,780 Kg
- Total Sets: 3
- Total Reps: 22
- 120.0 kgs x 8 reps
- 130.0 kgs x 8 reps [PR]
- 130.0 kgs x 6 reps

** Pendulum Squat **
- Total Volume: 680 Kg
- Total Sets: 2
- Total Reps: 18
- 35.0 kgs x 8 reps
- 40.0 kgs x 10 reps [PR]

** Leg Extension Machine **
- Total Volume: 2,100 Kg
- Total Sets: 3
- Total Reps: 30
- 70.0 kgs x 11 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 9 reps

** Donkey Calf Raise **
- Total Volume: 3,480 Kg
- Total Sets: 3
- Total Reps: 29
- 120.0 kgs x 10 reps
- 120.0 kgs x 11 reps [PR]
- 120.0 kgs x 8 reps

** Hyperextension **
- Total Volume: 715 Kg
- Total Sets: 3
- Total Reps: 26
- 27.5 kgs x 10 reps [PR]
- 27.5 kgs x 8 reps
- 27.5 kgs x 8 reps

** Reverse Hyperextension **
- Total Volume: 930 Kg
- Total Sets: 3
- Total Reps: 31
- 30.0 kgs x 10 reps
- 30.0 kgs x 12 reps [PR]
- 30.0 kgs x 9 reps

Still doing cardio on rest days and post lift except for legs. 20 mins Sauna when possible.

Peds:
1000mg Test
800mg EQ
300mg Deca
40mg Anavar
7.5 iu HGH
Going forward I am going to drop Deca and up test to 1250mg and EQ to 1000mg.
@Sassy's Pharmaceuticals PEDS still delievering the goods. So blessed to be sponsered by one of the best if not the best sources in Aus.

Retatrutide still 1mg a week and I think I found my sweet spot. Still using @Marlupharma (great source) SSLU-pp332 which he was generous to let me try at loving that. I think the SLU, HGH and L'Carnitine has been keeping me leaner than I would otherwise been. Preworkout still Black coffee, SLU-pp332, Injectable L-Carnitine and Methlyene Blue. T4 in morning as well.

Nurition:
Nutrition still on point. Been having a few more cheat meals (costco haha). Weight still going up which is great and I don't look too sloppy. I want to get to 120kg then I will re-evaluate.

I have attached photos of my week. Going forward I want to take some 'check in' photos so you can have a better look at how I am progressing.

Any questions or advice please feel free to ask/post.

Love from me,

Until next week..

@Ronnie23 I can see that your leg muscles are starting to pop and get harder. Definitely, the gear is starting to kick in. I like that. Sure hitting the testosterone and equipoise hard.

 

[ceo]

UPDATE #5 (proudly sponsered by @Sassy's Pharmaceuticals )
Current weight: 117.3kg at 11:19am

Training:
Training has been better this week now I am over this cold. I got a few pb's again. Two of my sessions (Push and Legs) felt like I was fighting for every rep. My sleep has been up and down but going forward I hope it is more consistant. I have the nose mask for my Cpap so need to bite the bullet and use the Cpap. I uploaded a pic of my sleep score for one night. I think my sleep was poor because I had a meal late before bed. Going forward I want to stop eating 2-3 hours before bed. Still training arms frequently (min 3x a week), trying my best to bring them up.

Heres my training logs:

Tuesday 17th June 2025

** Hip Abductor **
- Total Volume: 3,770 Kg
- Total Sets: 4
- Total Reps: 47
- 75.0 kgs x 12 reps
- 82.0 kgs x 12 reps
- 82.0 kgs x 12 reps
- 82.0 kgs x 11 reps

** Hip Adductor **
- Total Volume: 2,387 Kg
- Total Sets: 3
- Total Reps: 31
- 77.0 kgs x 12 reps
- 77.0 kgs x 9 reps
- 77.0 kgs x 10 reps

** Lying Leg Curl Machine **
- Total Volume: 1,950 Kg
- Total Sets: 3
- Total Reps: 30
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps

** Seated Leg Curl Machine **
- Total Volume: 2,826 Kg
- Total Sets: 3
- Total Reps: 33
- 82.0 kgs x 9 reps
- 87.0 kgs x 10 reps
- 87.0 kgs x 14 reps [PR]

** Standing Calf Raise Machine **
- Total Volume: 7,415 Kg
- Total Sets: 4
- Total Reps: 36
- 205.0 kgs x 9 reps
- 210.0 kgs x 7 reps
- 210.0 kgs x 10 reps [PR]
- 200.0 kgs x 10 reps

** Leg Extension Machine **
- Total Volume: 2,560 Kg
- Total Sets: 4
- Total Reps: 37
- 60.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 80.0 kgs x 7 reps

** Romanian Deadlift **
- Total Volume: 2,520 Kg
- Total Sets: 3
- Total Reps: 22
- 100.0 kgs x 10 reps [PR]
- 140.0 kgs x 4 reps [PR]
- 120.0 kgs x 8 reps [PR]

** Donkey Calf Raise **
- Total Volume: 4,040 Kg
- Total Sets: 4
- Total Reps: 37
- 80.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 9 reps
- 120.0 kgs x 8 reps

** Pendulum Squat **
- Total Volume: 520 Kg
- Total Sets: 2
- Total Reps: 18
- 20.0 kgs x 10 reps
- 40.0 kgs x 8 reps

Thursday 19th June 2025

** Smith Machine Incline Barbell Benchpress **
- Total Volume: 1,820 Kg
- Total Sets: 2
- Total Reps: 14
- 130.0 kgs x 6 reps
- 130.0 kgs x 8 reps [PR]

** Flat Dumbbell Bench Press **
- Total Volume: 1,160 Kg
- Total Sets: 3
- Total Reps: 24
- 45.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps

** Pectoral Fly Machine **
- Total Volume: 3,790 Kg
- Total Sets: 3
- Total Reps: 30
- 117.0 kgs x 10 reps
- 131.0 kgs x 10 reps [PR]
- 131.0 kgs x 10 reps

** Cable Rear Delt Fly **
- Total Volume: 270 Kg
- Total Sets: 3
- Total Reps: 30
- 9.0 kgs x 10 reps [PR]
- 9.0 kgs x 10 reps
- 9.0 kgs x 10 reps

** Single Arm Cable Side Lateral **
- Total Volume: 327.7 Kg
- Total Sets: 3
- Total Reps: 29
- 11.3 kgs x 12 reps [PR]
- 11.3 kgs x 9 reps
- 11.3 kgs x 8 reps

** Standing Barbell Press **
- Total Volume: 2,150 Kg
- Total Sets: 3
- Total Reps: 34
- 60.0 kgs x 12 reps
- 65.0 kgs x 12 reps [PR]
- 65.0 kgs x 10 reps

** Standing Calf Raise Machine **
- Total Volume: 6,000 Kg
- Total Sets: 3
- Total Reps: 30
- 200.0 kgs x 10 reps
- 200.0 kgs x 10 reps
- 200.0 kgs x 10 reps

- Friday 20th June 2025
** Lat Pulldown **
- Total Volume: 2,708 Kg
- Total Sets: 3
- Total Reps: 25
- 100.0 kgs x 9 reps [PR]
- 113.0 kgs x 8 reps [PR]
- 113.0 kgs x 8 reps

** Machine Seated Row **
- Total Volume: 3,325 Kg
- Total Sets: 3
- Total Reps: 25
- 133.0 kgs x 9 reps [PR]
- 133.0 kgs x 8 reps
- 133.0 kgs x 8 reps

** Rope Push Down **
- Total Volume: 3,145 Kg
- Total Sets: 4
- Total Reps: 37
- 85.0 kgs x 10 reps [PR]
- 85.0 kgs x 9 reps
- 85.0 kgs x 8 reps
- 85.0 kgs x 10 reps

** Machine Pull Up **
- Total Volume: 904 Kg
- Total Sets: 3
- Total Reps: 30
- 25.4 kgs x 10 reps
- 32.5 kgs x 10 reps [PR]
- 32.5 kgs x 10 reps

** Cable Straight-Bar Curl **
- Total Volume: 825 Kg
- Total Sets: 3
- Total Reps: 33
- 25.0 kgs x 12 reps [PR]
- 25.0 kgs x 11 reps
- 25.0 kgs x 10 reps

** Standing Behind The Back Cable Curl **
- Total Volume: 612 Kg
- Total Sets: 3
- Total Reps: 36
- 15.0 kgs x 12 reps
- 18.0 kgs x 12 reps [PR]
- 18.0 kgs x 12 reps

Saturday 21st June 2025

** Hip Abductor **
- Total Volume: 1,972 Kg
- Total Sets: 3
- Total Reps: 29
- 68.0 kgs x 10 reps
- 68.0 kgs x 10 reps
- 68.0 kgs x 9 reps

** Hip Adductor **
- Total Volume: 2,706 Kg
- Total Sets: 3
- Total Reps: 33
- 82.0 kgs x 10 reps
- 82.0 kgs x 10 reps
- 82.0 kgs x 13 reps [PR]

** Lying Leg Curl Machine **
- Total Volume: 1,820 Kg
- Total Sets: 3
- Total Reps: 26
- 70.0 kgs x 8 reps
- 70.0 kgs x 10 reps [PR]
- 70.0 kgs x 8 reps

** Smith Machine Squat **
- Total Volume: 2,780 Kg
- Total Sets: 3
- Total Reps: 22
- 120.0 kgs x 8 reps
- 130.0 kgs x 8 reps [PR]
- 130.0 kgs x 6 reps

** Pendulum Squat **
- Total Volume: 680 Kg
- Total Sets: 2
- Total Reps: 18
- 35.0 kgs x 8 reps
- 40.0 kgs x 10 reps [PR]

** Leg Extension Machine **
- Total Volume: 2,100 Kg
- Total Sets: 3
- Total Reps: 30
- 70.0 kgs x 11 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 9 reps

** Donkey Calf Raise **
- Total Volume: 3,480 Kg
- Total Sets: 3
- Total Reps: 29
- 120.0 kgs x 10 reps
- 120.0 kgs x 11 reps [PR]
- 120.0 kgs x 8 reps

** Hyperextension **
- Total Volume: 715 Kg
- Total Sets: 3
- Total Reps: 26
- 27.5 kgs x 10 reps [PR]
- 27.5 kgs x 8 reps
- 27.5 kgs x 8 reps

** Reverse Hyperextension **
- Total Volume: 930 Kg
- Total Sets: 3
- Total Reps: 31
- 30.0 kgs x 10 reps
- 30.0 kgs x 12 reps [PR]
- 30.0 kgs x 9 reps

Still doing cardio on rest days and post lift except for legs. 20 mins Sauna when possible.

Peds:
1000mg Test
800mg EQ
300mg Deca
40mg Anavar
7.5 iu HGH
Going forward I am going to drop Deca and up test to 1250mg and EQ to 1000mg.
@Sassy's Pharmaceuticals PEDS still delievering the goods. So blessed to be sponsered by one of the best if not the best sources in Aus.

Retatrutide still 1mg a week and I think I found my sweet spot. Still using @Marlupharma (great source) SSLU-pp332 which he was generous to let me try at loving that. I think the SLU, HGH and L'Carnitine has been keeping me leaner than I would otherwise been. Preworkout still Black coffee, SLU-pp332, Injectable L-Carnitine and Methlyene Blue. T4 in morning as well.

Nurition:
Nutrition still on point. Been having a few more cheat meals (costco haha). Weight still going up which is great and I don't look too sloppy. I want to get to 120kg then I will re-evaluate.

I have attached photos of my week. Going forward I want to take some 'check in' photos so you can have a better look at how I am progressing.

Any questions or advice please feel free to ask/post.

Love from me,

Until next week..

@Ronnie23 bros impressive job
i got mad love for this cycle
pushing some good dosages + solid hgh. gonna be epic as you keep it going!

 

[2Thick]

UPDATE #5 (proudly sponsered by @Sassy's Pharmaceuticals )
Current weight: 117.3kg at 11:19am

Training:
Training has been better this week now I am over this cold. I got a few pb's again. Two of my sessions (Push and Legs) felt like I was fighting for every rep. My sleep has been up and down but going forward I hope it is more consistant. I have the nose mask for my Cpap so need to bite the bullet and use the Cpap. I uploaded a pic of my sleep score for one night. I think my sleep was poor because I had a meal late before bed. Going forward I want to stop eating 2-3 hours before bed. Still training arms frequently (min 3x a week), trying my best to bring them up.

Heres my training logs:

Tuesday 17th June 2025

** Hip Abductor **
- Total Volume: 3,770 Kg
- Total Sets: 4
- Total Reps: 47
- 75.0 kgs x 12 reps
- 82.0 kgs x 12 reps
- 82.0 kgs x 12 reps
- 82.0 kgs x 11 reps

** Hip Adductor **
- Total Volume: 2,387 Kg
- Total Sets: 3
- Total Reps: 31
- 77.0 kgs x 12 reps
- 77.0 kgs x 9 reps
- 77.0 kgs x 10 reps

** Lying Leg Curl Machine **
- Total Volume: 1,950 Kg
- Total Sets: 3
- Total Reps: 30
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps

** Seated Leg Curl Machine **
- Total Volume: 2,826 Kg
- Total Sets: 3
- Total Reps: 33
- 82.0 kgs x 9 reps
- 87.0 kgs x 10 reps
- 87.0 kgs x 14 reps [PR]

** Standing Calf Raise Machine **
- Total Volume: 7,415 Kg
- Total Sets: 4
- Total Reps: 36
- 205.0 kgs x 9 reps
- 210.0 kgs x 7 reps
- 210.0 kgs x 10 reps [PR]
- 200.0 kgs x 10 reps

** Leg Extension Machine **
- Total Volume: 2,560 Kg
- Total Sets: 4
- Total Reps: 37
- 60.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 80.0 kgs x 7 reps

** Romanian Deadlift **
- Total Volume: 2,520 Kg
- Total Sets: 3
- Total Reps: 22
- 100.0 kgs x 10 reps [PR]
- 140.0 kgs x 4 reps [PR]
- 120.0 kgs x 8 reps [PR]

** Donkey Calf Raise **
- Total Volume: 4,040 Kg
- Total Sets: 4
- Total Reps: 37
- 80.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 9 reps
- 120.0 kgs x 8 reps

** Pendulum Squat **
- Total Volume: 520 Kg
- Total Sets: 2
- Total Reps: 18
- 20.0 kgs x 10 reps
- 40.0 kgs x 8 reps

Thursday 19th June 2025

** Smith Machine Incline Barbell Benchpress **
- Total Volume: 1,820 Kg
- Total Sets: 2
- Total Reps: 14
- 130.0 kgs x 6 reps
- 130.0 kgs x 8 reps [PR]

** Flat Dumbbell Bench Press **
- Total Volume: 1,160 Kg
- Total Sets: 3
- Total Reps: 24
- 45.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps

** Pectoral Fly Machine **
- Total Volume: 3,790 Kg
- Total Sets: 3
- Total Reps: 30
- 117.0 kgs x 10 reps
- 131.0 kgs x 10 reps [PR]
- 131.0 kgs x 10 reps

** Cable Rear Delt Fly **
- Total Volume: 270 Kg
- Total Sets: 3
- Total Reps: 30
- 9.0 kgs x 10 reps [PR]
- 9.0 kgs x 10 reps
- 9.0 kgs x 10 reps

** Single Arm Cable Side Lateral **
- Total Volume: 327.7 Kg
- Total Sets: 3
- Total Reps: 29
- 11.3 kgs x 12 reps [PR]
- 11.3 kgs x 9 reps
- 11.3 kgs x 8 reps

** Standing Barbell Press **
- Total Volume: 2,150 Kg
- Total Sets: 3
- Total Reps: 34
- 60.0 kgs x 12 reps
- 65.0 kgs x 12 reps [PR]
- 65.0 kgs x 10 reps

** Standing Calf Raise Machine **
- Total Volume: 6,000 Kg
- Total Sets: 3
- Total Reps: 30
- 200.0 kgs x 10 reps
- 200.0 kgs x 10 reps
- 200.0 kgs x 10 reps

- Friday 20th June 2025
** Lat Pulldown **
- Total Volume: 2,708 Kg
- Total Sets: 3
- Total Reps: 25
- 100.0 kgs x 9 reps [PR]
- 113.0 kgs x 8 reps [PR]
- 113.0 kgs x 8 reps

** Machine Seated Row **
- Total Volume: 3,325 Kg
- Total Sets: 3
- Total Reps: 25
- 133.0 kgs x 9 reps [PR]
- 133.0 kgs x 8 reps
- 133.0 kgs x 8 reps

** Rope Push Down **
- Total Volume: 3,145 Kg
- Total Sets: 4
- Total Reps: 37
- 85.0 kgs x 10 reps [PR]
- 85.0 kgs x 9 reps
- 85.0 kgs x 8 reps
- 85.0 kgs x 10 reps

** Machine Pull Up **
- Total Volume: 904 Kg
- Total Sets: 3
- Total Reps: 30
- 25.4 kgs x 10 reps
- 32.5 kgs x 10 reps [PR]
- 32.5 kgs x 10 reps

** Cable Straight-Bar Curl **
- Total Volume: 825 Kg
- Total Sets: 3
- Total Reps: 33
- 25.0 kgs x 12 reps [PR]
- 25.0 kgs x 11 reps
- 25.0 kgs x 10 reps

** Standing Behind The Back Cable Curl **
- Total Volume: 612 Kg
- Total Sets: 3
- Total Reps: 36
- 15.0 kgs x 12 reps
- 18.0 kgs x 12 reps [PR]
- 18.0 kgs x 12 reps

Saturday 21st June 2025

** Hip Abductor **
- Total Volume: 1,972 Kg
- Total Sets: 3
- Total Reps: 29
- 68.0 kgs x 10 reps
- 68.0 kgs x 10 reps
- 68.0 kgs x 9 reps

** Hip Adductor **
- Total Volume: 2,706 Kg
- Total Sets: 3
- Total Reps: 33
- 82.0 kgs x 10 reps
- 82.0 kgs x 10 reps
- 82.0 kgs x 13 reps [PR]

** Lying Leg Curl Machine **
- Total Volume: 1,820 Kg
- Total Sets: 3
- Total Reps: 26
- 70.0 kgs x 8 reps
- 70.0 kgs x 10 reps [PR]
- 70.0 kgs x 8 reps

** Smith Machine Squat **
- Total Volume: 2,780 Kg
- Total Sets: 3
- Total Reps: 22
- 120.0 kgs x 8 reps
- 130.0 kgs x 8 reps [PR]
- 130.0 kgs x 6 reps

** Pendulum Squat **
- Total Volume: 680 Kg
- Total Sets: 2
- Total Reps: 18
- 35.0 kgs x 8 reps
- 40.0 kgs x 10 reps [PR]

** Leg Extension Machine **
- Total Volume: 2,100 Kg
- Total Sets: 3
- Total Reps: 30
- 70.0 kgs x 11 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 9 reps

** Donkey Calf Raise **
- Total Volume: 3,480 Kg
- Total Sets: 3
- Total Reps: 29
- 120.0 kgs x 10 reps
- 120.0 kgs x 11 reps [PR]
- 120.0 kgs x 8 reps

** Hyperextension **
- Total Volume: 715 Kg
- Total Sets: 3
- Total Reps: 26
- 27.5 kgs x 10 reps [PR]
- 27.5 kgs x 8 reps
- 27.5 kgs x 8 reps

** Reverse Hyperextension **
- Total Volume: 930 Kg
- Total Sets: 3
- Total Reps: 31
- 30.0 kgs x 10 reps
- 30.0 kgs x 12 reps [PR]
- 30.0 kgs x 9 reps

Still doing cardio on rest days and post lift except for legs. 20 mins Sauna when possible.

Peds:
1000mg Test
800mg EQ
300mg Deca
40mg Anavar
7.5 iu HGH
Going forward I am going to drop Deca and up test to 1250mg and EQ to 1000mg.
@Sassy's Pharmaceuticals PEDS still delievering the goods. So blessed to be sponsered by one of the best if not the best sources in Aus.

Retatrutide still 1mg a week and I think I found my sweet spot. Still using @Marlupharma (great source) SSLU-pp332 which he was generous to let me try at loving that. I think the SLU, HGH and L'Carnitine has been keeping me leaner than I would otherwise been. Preworkout still Black coffee, SLU-pp332, Injectable L-Carnitine and Methlyene Blue. T4 in morning as well.

Nurition:
Nutrition still on point. Been having a few more cheat meals (costco haha). Weight still going up which is great and I don't look too sloppy. I want to get to 120kg then I will re-evaluate.

I have attached photos of my week. Going forward I want to take some 'check in' photos so you can have a better look at how I am progressing.

Any questions or advice please feel free to ask/post.

Love from me,

Until next week..

@Ronnie23 very nice job on this one man
let us know how you make out on this stack. its pretty strong with test derivatives between the test+ EQ + deca.

 

[Masonic Bodybuilder]

Nice job brother. Training looking great with high volume, meals looking great, physique looking great!

 

[RoySimpson]

UPDATE #5 (proudly sponsered by @Sassy's Pharmaceuticals )
Current weight: 117.3kg at 11:19am

Training:
Training has been better this week now I am over this cold. I got a few pb's again. Two of my sessions (Push and Legs) felt like I was fighting for every rep. My sleep has been up and down but going forward I hope it is more consistant. I have the nose mask for my Cpap so need to bite the bullet and use the Cpap. I uploaded a pic of my sleep score for one night. I think my sleep was poor because I had a meal late before bed. Going forward I want to stop eating 2-3 hours before bed. Still training arms frequently (min 3x a week), trying my best to bring them up.

Heres my training logs:

Tuesday 17th June 2025

** Hip Abductor **
- Total Volume: 3,770 Kg
- Total Sets: 4
- Total Reps: 47
- 75.0 kgs x 12 reps
- 82.0 kgs x 12 reps
- 82.0 kgs x 12 reps
- 82.0 kgs x 11 reps

** Hip Adductor **
- Total Volume: 2,387 Kg
- Total Sets: 3
- Total Reps: 31
- 77.0 kgs x 12 reps
- 77.0 kgs x 9 reps
- 77.0 kgs x 10 reps

** Lying Leg Curl Machine **
- Total Volume: 1,950 Kg
- Total Sets: 3
- Total Reps: 30
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps

** Seated Leg Curl Machine **
- Total Volume: 2,826 Kg
- Total Sets: 3
- Total Reps: 33
- 82.0 kgs x 9 reps
- 87.0 kgs x 10 reps
- 87.0 kgs x 14 reps [PR]

** Standing Calf Raise Machine **
- Total Volume: 7,415 Kg
- Total Sets: 4
- Total Reps: 36
- 205.0 kgs x 9 reps
- 210.0 kgs x 7 reps
- 210.0 kgs x 10 reps [PR]
- 200.0 kgs x 10 reps

** Leg Extension Machine **
- Total Volume: 2,560 Kg
- Total Sets: 4
- Total Reps: 37
- 60.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 80.0 kgs x 7 reps

** Romanian Deadlift **
- Total Volume: 2,520 Kg
- Total Sets: 3
- Total Reps: 22
- 100.0 kgs x 10 reps [PR]
- 140.0 kgs x 4 reps [PR]
- 120.0 kgs x 8 reps [PR]

** Donkey Calf Raise **
- Total Volume: 4,040 Kg
- Total Sets: 4
- Total Reps: 37
- 80.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 9 reps
- 120.0 kgs x 8 reps

** Pendulum Squat **
- Total Volume: 520 Kg
- Total Sets: 2
- Total Reps: 18
- 20.0 kgs x 10 reps
- 40.0 kgs x 8 reps

Thursday 19th June 2025

** Smith Machine Incline Barbell Benchpress **
- Total Volume: 1,820 Kg
- Total Sets: 2
- Total Reps: 14
- 130.0 kgs x 6 reps
- 130.0 kgs x 8 reps [PR]

** Flat Dumbbell Bench Press **
- Total Volume: 1,160 Kg
- Total Sets: 3
- Total Reps: 24
- 45.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps

** Pectoral Fly Machine **
- Total Volume: 3,790 Kg
- Total Sets: 3
- Total Reps: 30
- 117.0 kgs x 10 reps
- 131.0 kgs x 10 reps [PR]
- 131.0 kgs x 10 reps

** Cable Rear Delt Fly **
- Total Volume: 270 Kg
- Total Sets: 3
- Total Reps: 30
- 9.0 kgs x 10 reps [PR]
- 9.0 kgs x 10 reps
- 9.0 kgs x 10 reps

** Single Arm Cable Side Lateral **
- Total Volume: 327.7 Kg
- Total Sets: 3
- Total Reps: 29
- 11.3 kgs x 12 reps [PR]
- 11.3 kgs x 9 reps
- 11.3 kgs x 8 reps

** Standing Barbell Press **
- Total Volume: 2,150 Kg
- Total Sets: 3
- Total Reps: 34
- 60.0 kgs x 12 reps
- 65.0 kgs x 12 reps [PR]
- 65.0 kgs x 10 reps

** Standing Calf Raise Machine **
- Total Volume: 6,000 Kg
- Total Sets: 3
- Total Reps: 30
- 200.0 kgs x 10 reps
- 200.0 kgs x 10 reps
- 200.0 kgs x 10 reps

- Friday 20th June 2025
** Lat Pulldown **
- Total Volume: 2,708 Kg
- Total Sets: 3
- Total Reps: 25
- 100.0 kgs x 9 reps [PR]
- 113.0 kgs x 8 reps [PR]
- 113.0 kgs x 8 reps

** Machine Seated Row **
- Total Volume: 3,325 Kg
- Total Sets: 3
- Total Reps: 25
- 133.0 kgs x 9 reps [PR]
- 133.0 kgs x 8 reps
- 133.0 kgs x 8 reps

** Rope Push Down **
- Total Volume: 3,145 Kg
- Total Sets: 4
- Total Reps: 37
- 85.0 kgs x 10 reps [PR]
- 85.0 kgs x 9 reps
- 85.0 kgs x 8 reps
- 85.0 kgs x 10 reps

** Machine Pull Up **
- Total Volume: 904 Kg
- Total Sets: 3
- Total Reps: 30
- 25.4 kgs x 10 reps
- 32.5 kgs x 10 reps [PR]
- 32.5 kgs x 10 reps

** Cable Straight-Bar Curl **
- Total Volume: 825 Kg
- Total Sets: 3
- Total Reps: 33
- 25.0 kgs x 12 reps [PR]
- 25.0 kgs x 11 reps
- 25.0 kgs x 10 reps

** Standing Behind The Back Cable Curl **
- Total Volume: 612 Kg
- Total Sets: 3
- Total Reps: 36
- 15.0 kgs x 12 reps
- 18.0 kgs x 12 reps [PR]
- 18.0 kgs x 12 reps

Saturday 21st June 2025

** Hip Abductor **
- Total Volume: 1,972 Kg
- Total Sets: 3
- Total Reps: 29
- 68.0 kgs x 10 reps
- 68.0 kgs x 10 reps
- 68.0 kgs x 9 reps

** Hip Adductor **
- Total Volume: 2,706 Kg
- Total Sets: 3
- Total Reps: 33
- 82.0 kgs x 10 reps
- 82.0 kgs x 10 reps
- 82.0 kgs x 13 reps [PR]

** Lying Leg Curl Machine **
- Total Volume: 1,820 Kg
- Total Sets: 3
- Total Reps: 26
- 70.0 kgs x 8 reps
- 70.0 kgs x 10 reps [PR]
- 70.0 kgs x 8 reps

** Smith Machine Squat **
- Total Volume: 2,780 Kg
- Total Sets: 3
- Total Reps: 22
- 120.0 kgs x 8 reps
- 130.0 kgs x 8 reps [PR]
- 130.0 kgs x 6 reps

** Pendulum Squat **
- Total Volume: 680 Kg
- Total Sets: 2
- Total Reps: 18
- 35.0 kgs x 8 reps
- 40.0 kgs x 10 reps [PR]

** Leg Extension Machine **
- Total Volume: 2,100 Kg
- Total Sets: 3
- Total Reps: 30
- 70.0 kgs x 11 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 9 reps

** Donkey Calf Raise **
- Total Volume: 3,480 Kg
- Total Sets: 3
- Total Reps: 29
- 120.0 kgs x 10 reps
- 120.0 kgs x 11 reps [PR]
- 120.0 kgs x 8 reps

** Hyperextension **
- Total Volume: 715 Kg
- Total Sets: 3
- Total Reps: 26
- 27.5 kgs x 10 reps [PR]
- 27.5 kgs x 8 reps
- 27.5 kgs x 8 reps

** Reverse Hyperextension **
- Total Volume: 930 Kg
- Total Sets: 3
- Total Reps: 31
- 30.0 kgs x 10 reps
- 30.0 kgs x 12 reps [PR]
- 30.0 kgs x 9 reps

Still doing cardio on rest days and post lift except for legs. 20 mins Sauna when possible.

Peds:
1000mg Test
800mg EQ
300mg Deca
40mg Anavar
7.5 iu HGH
Going forward I am going to drop Deca and up test to 1250mg and EQ to 1000mg.
@Sassy's Pharmaceuticals PEDS still delievering the goods. So blessed to be sponsered by one of the best if not the best sources in Aus.

Retatrutide still 1mg a week and I think I found my sweet spot. Still using @Marlupharma (great source) SSLU-pp332 which he was generous to let me try at loving that. I think the SLU, HGH and L'Carnitine has been keeping me leaner than I would otherwise been. Preworkout still Black coffee, SLU-pp332, Injectable L-Carnitine and Methlyene Blue. T4 in morning as well.

Nurition:
Nutrition still on point. Been having a few more cheat meals (costco haha). Weight still going up which is great and I don't look too sloppy. I want to get to 120kg then I will re-evaluate.

I have attached photos of my week. Going forward I want to take some 'check in' photos so you can have a better look at how I am progressing.

Any questions or advice please feel free to ask/post.

Love from me,

Until next week..

@Ronnie23 Legs are looking incredible brother!

 

[ROIDDERS]

Thanks brother im really trying to improve it every week. Hope you're training is going well.

thanks coming along check out my log

 

[ballin2504]

UPDATE #5 (proudly sponsered by @Sassy's Pharmaceuticals )
Current weight: 117.3kg at 11:19am

Training:
Training has been better this week now I am over this cold. I got a few pb's again. Two of my sessions (Push and Legs) felt like I was fighting for every rep. My sleep has been up and down but going forward I hope it is more consistant. I have the nose mask for my Cpap so need to bite the bullet and use the Cpap. I uploaded a pic of my sleep score for one night. I think my sleep was poor because I had a meal late before bed. Going forward I want to stop eating 2-3 hours before bed. Still training arms frequently (min 3x a week), trying my best to bring them up.

Heres my training logs:

Tuesday 17th June 2025

** Hip Abductor **
- Total Volume: 3,770 Kg
- Total Sets: 4
- Total Reps: 47
- 75.0 kgs x 12 reps
- 82.0 kgs x 12 reps
- 82.0 kgs x 12 reps
- 82.0 kgs x 11 reps

** Hip Adductor **
- Total Volume: 2,387 Kg
- Total Sets: 3
- Total Reps: 31
- 77.0 kgs x 12 reps
- 77.0 kgs x 9 reps
- 77.0 kgs x 10 reps

** Lying Leg Curl Machine **
- Total Volume: 1,950 Kg
- Total Sets: 3
- Total Reps: 30
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps

** Seated Leg Curl Machine **
- Total Volume: 2,826 Kg
- Total Sets: 3
- Total Reps: 33
- 82.0 kgs x 9 reps
- 87.0 kgs x 10 reps
- 87.0 kgs x 14 reps [PR]

** Standing Calf Raise Machine **
- Total Volume: 7,415 Kg
- Total Sets: 4
- Total Reps: 36
- 205.0 kgs x 9 reps
- 210.0 kgs x 7 reps
- 210.0 kgs x 10 reps [PR]
- 200.0 kgs x 10 reps

** Leg Extension Machine **
- Total Volume: 2,560 Kg
- Total Sets: 4
- Total Reps: 37
- 60.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 80.0 kgs x 7 reps

** Romanian Deadlift **
- Total Volume: 2,520 Kg
- Total Sets: 3
- Total Reps: 22
- 100.0 kgs x 10 reps [PR]
- 140.0 kgs x 4 reps [PR]
- 120.0 kgs x 8 reps [PR]

** Donkey Calf Raise **
- Total Volume: 4,040 Kg
- Total Sets: 4
- Total Reps: 37
- 80.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 9 reps
- 120.0 kgs x 8 reps

** Pendulum Squat **
- Total Volume: 520 Kg
- Total Sets: 2
- Total Reps: 18
- 20.0 kgs x 10 reps
- 40.0 kgs x 8 reps

Thursday 19th June 2025

** Smith Machine Incline Barbell Benchpress **
- Total Volume: 1,820 Kg
- Total Sets: 2
- Total Reps: 14
- 130.0 kgs x 6 reps
- 130.0 kgs x 8 reps [PR]

** Flat Dumbbell Bench Press **
- Total Volume: 1,160 Kg
- Total Sets: 3
- Total Reps: 24
- 45.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps

** Pectoral Fly Machine **
- Total Volume: 3,790 Kg
- Total Sets: 3
- Total Reps: 30
- 117.0 kgs x 10 reps
- 131.0 kgs x 10 reps [PR]
- 131.0 kgs x 10 reps

** Cable Rear Delt Fly **
- Total Volume: 270 Kg
- Total Sets: 3
- Total Reps: 30
- 9.0 kgs x 10 reps [PR]
- 9.0 kgs x 10 reps
- 9.0 kgs x 10 reps

** Single Arm Cable Side Lateral **
- Total Volume: 327.7 Kg
- Total Sets: 3
- Total Reps: 29
- 11.3 kgs x 12 reps [PR]
- 11.3 kgs x 9 reps
- 11.3 kgs x 8 reps

** Standing Barbell Press **
- Total Volume: 2,150 Kg
- Total Sets: 3
- Total Reps: 34
- 60.0 kgs x 12 reps
- 65.0 kgs x 12 reps [PR]
- 65.0 kgs x 10 reps

** Standing Calf Raise Machine **
- Total Volume: 6,000 Kg
- Total Sets: 3
- Total Reps: 30
- 200.0 kgs x 10 reps
- 200.0 kgs x 10 reps
- 200.0 kgs x 10 reps

- Friday 20th June 2025
** Lat Pulldown **
- Total Volume: 2,708 Kg
- Total Sets: 3
- Total Reps: 25
- 100.0 kgs x 9 reps [PR]
- 113.0 kgs x 8 reps [PR]
- 113.0 kgs x 8 reps

** Machine Seated Row **
- Total Volume: 3,325 Kg
- Total Sets: 3
- Total Reps: 25
- 133.0 kgs x 9 reps [PR]
- 133.0 kgs x 8 reps
- 133.0 kgs x 8 reps

** Rope Push Down **
- Total Volume: 3,145 Kg
- Total Sets: 4
- Total Reps: 37
- 85.0 kgs x 10 reps [PR]
- 85.0 kgs x 9 reps
- 85.0 kgs x 8 reps
- 85.0 kgs x 10 reps

** Machine Pull Up **
- Total Volume: 904 Kg
- Total Sets: 3
- Total Reps: 30
- 25.4 kgs x 10 reps
- 32.5 kgs x 10 reps [PR]
- 32.5 kgs x 10 reps

** Cable Straight-Bar Curl **
- Total Volume: 825 Kg
- Total Sets: 3
- Total Reps: 33
- 25.0 kgs x 12 reps [PR]
- 25.0 kgs x 11 reps
- 25.0 kgs x 10 reps

** Standing Behind The Back Cable Curl **
- Total Volume: 612 Kg
- Total Sets: 3
- Total Reps: 36
- 15.0 kgs x 12 reps
- 18.0 kgs x 12 reps [PR]
- 18.0 kgs x 12 reps

Saturday 21st June 2025

** Hip Abductor **
- Total Volume: 1,972 Kg
- Total Sets: 3
- Total Reps: 29
- 68.0 kgs x 10 reps
- 68.0 kgs x 10 reps
- 68.0 kgs x 9 reps

** Hip Adductor **
- Total Volume: 2,706 Kg
- Total Sets: 3
- Total Reps: 33
- 82.0 kgs x 10 reps
- 82.0 kgs x 10 reps
- 82.0 kgs x 13 reps [PR]

** Lying Leg Curl Machine **
- Total Volume: 1,820 Kg
- Total Sets: 3
- Total Reps: 26
- 70.0 kgs x 8 reps
- 70.0 kgs x 10 reps [PR]
- 70.0 kgs x 8 reps

** Smith Machine Squat **
- Total Volume: 2,780 Kg
- Total Sets: 3
- Total Reps: 22
- 120.0 kgs x 8 reps
- 130.0 kgs x 8 reps [PR]
- 130.0 kgs x 6 reps

** Pendulum Squat **
- Total Volume: 680 Kg
- Total Sets: 2
- Total Reps: 18
- 35.0 kgs x 8 reps
- 40.0 kgs x 10 reps [PR]

** Leg Extension Machine **
- Total Volume: 2,100 Kg
- Total Sets: 3
- Total Reps: 30
- 70.0 kgs x 11 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 9 reps

** Donkey Calf Raise **
- Total Volume: 3,480 Kg
- Total Sets: 3
- Total Reps: 29
- 120.0 kgs x 10 reps
- 120.0 kgs x 11 reps [PR]
- 120.0 kgs x 8 reps

** Hyperextension **
- Total Volume: 715 Kg
- Total Sets: 3
- Total Reps: 26
- 27.5 kgs x 10 reps [PR]
- 27.5 kgs x 8 reps
- 27.5 kgs x 8 reps

** Reverse Hyperextension **
- Total Volume: 930 Kg
- Total Sets: 3
- Total Reps: 31
- 30.0 kgs x 10 reps
- 30.0 kgs x 12 reps [PR]
- 30.0 kgs x 9 reps

Still doing cardio on rest days and post lift except for legs. 20 mins Sauna when possible.

Peds:
1000mg Test
800mg EQ
300mg Deca
40mg Anavar
7.5 iu HGH
Going forward I am going to drop Deca and up test to 1250mg and EQ to 1000mg.
@Sassy's Pharmaceuticals PEDS still delievering the goods. So blessed to be sponsered by one of the best if not the best sources in Aus.

Retatrutide still 1mg a week and I think I found my sweet spot. Still using @Marlupharma (great source) SSLU-pp332 which he was generous to let me try at loving that. I think the SLU, HGH and L'Carnitine has been keeping me leaner than I would otherwise been. Preworkout still Black coffee, SLU-pp332, Injectable L-Carnitine and Methlyene Blue. T4 in morning as well.

Nurition:
Nutrition still on point. Been having a few more cheat meals (costco haha). Weight still going up which is great and I don't look too sloppy. I want to get to 120kg then I will re-evaluate.

I have attached photos of my week. Going forward I want to take some 'check in' photos so you can have a better look at how I am progressing.

Any questions or advice please feel free to ask/post.

Love from me,

Until next week..

@Ronnie23 man your legs are looking on point

 

[Noah Wixx]

UPDATE #5 (proudly sponsered by @Sassy's Pharmaceuticals )
Current weight: 117.3kg at 11:19am

Training:
Training has been better this week now I am over this cold. I got a few pb's again. Two of my sessions (Push and Legs) felt like I was fighting for every rep. My sleep has been up and down but going forward I hope it is more consistant. I have the nose mask for my Cpap so need to bite the bullet and use the Cpap. I uploaded a pic of my sleep score for one night. I think my sleep was poor because I had a meal late before bed. Going forward I want to stop eating 2-3 hours before bed. Still training arms frequently (min 3x a week), trying my best to bring them up.

Heres my training logs:

Tuesday 17th June 2025

** Hip Abductor **
- Total Volume: 3,770 Kg
- Total Sets: 4
- Total Reps: 47
- 75.0 kgs x 12 reps
- 82.0 kgs x 12 reps
- 82.0 kgs x 12 reps
- 82.0 kgs x 11 reps

** Hip Adductor **
- Total Volume: 2,387 Kg
- Total Sets: 3
- Total Reps: 31
- 77.0 kgs x 12 reps
- 77.0 kgs x 9 reps
- 77.0 kgs x 10 reps

** Lying Leg Curl Machine **
- Total Volume: 1,950 Kg
- Total Sets: 3
- Total Reps: 30
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps

** Seated Leg Curl Machine **
- Total Volume: 2,826 Kg
- Total Sets: 3
- Total Reps: 33
- 82.0 kgs x 9 reps
- 87.0 kgs x 10 reps
- 87.0 kgs x 14 reps [PR]

** Standing Calf Raise Machine **
- Total Volume: 7,415 Kg
- Total Sets: 4
- Total Reps: 36
- 205.0 kgs x 9 reps
- 210.0 kgs x 7 reps
- 210.0 kgs x 10 reps [PR]
- 200.0 kgs x 10 reps

** Leg Extension Machine **
- Total Volume: 2,560 Kg
- Total Sets: 4
- Total Reps: 37
- 60.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 80.0 kgs x 7 reps

** Romanian Deadlift **
- Total Volume: 2,520 Kg
- Total Sets: 3
- Total Reps: 22
- 100.0 kgs x 10 reps [PR]
- 140.0 kgs x 4 reps [PR]
- 120.0 kgs x 8 reps [PR]

** Donkey Calf Raise **
- Total Volume: 4,040 Kg
- Total Sets: 4
- Total Reps: 37
- 80.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 9 reps
- 120.0 kgs x 8 reps

** Pendulum Squat **
- Total Volume: 520 Kg
- Total Sets: 2
- Total Reps: 18
- 20.0 kgs x 10 reps
- 40.0 kgs x 8 reps

Thursday 19th June 2025

** Smith Machine Incline Barbell Benchpress **
- Total Volume: 1,820 Kg
- Total Sets: 2
- Total Reps: 14
- 130.0 kgs x 6 reps
- 130.0 kgs x 8 reps [PR]

** Flat Dumbbell Bench Press **
- Total Volume: 1,160 Kg
- Total Sets: 3
- Total Reps: 24
- 45.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps

** Pectoral Fly Machine **
- Total Volume: 3,790 Kg
- Total Sets: 3
- Total Reps: 30
- 117.0 kgs x 10 reps
- 131.0 kgs x 10 reps [PR]
- 131.0 kgs x 10 reps

** Cable Rear Delt Fly **
- Total Volume: 270 Kg
- Total Sets: 3
- Total Reps: 30
- 9.0 kgs x 10 reps [PR]
- 9.0 kgs x 10 reps
- 9.0 kgs x 10 reps

** Single Arm Cable Side Lateral **
- Total Volume: 327.7 Kg
- Total Sets: 3
- Total Reps: 29
- 11.3 kgs x 12 reps [PR]
- 11.3 kgs x 9 reps
- 11.3 kgs x 8 reps

** Standing Barbell Press **
- Total Volume: 2,150 Kg
- Total Sets: 3
- Total Reps: 34
- 60.0 kgs x 12 reps
- 65.0 kgs x 12 reps [PR]
- 65.0 kgs x 10 reps

** Standing Calf Raise Machine **
- Total Volume: 6,000 Kg
- Total Sets: 3
- Total Reps: 30
- 200.0 kgs x 10 reps
- 200.0 kgs x 10 reps
- 200.0 kgs x 10 reps

- Friday 20th June 2025
** Lat Pulldown **
- Total Volume: 2,708 Kg
- Total Sets: 3
- Total Reps: 25
- 100.0 kgs x 9 reps [PR]
- 113.0 kgs x 8 reps [PR]
- 113.0 kgs x 8 reps

** Machine Seated Row **
- Total Volume: 3,325 Kg
- Total Sets: 3
- Total Reps: 25
- 133.0 kgs x 9 reps [PR]
- 133.0 kgs x 8 reps
- 133.0 kgs x 8 reps

** Rope Push Down **
- Total Volume: 3,145 Kg
- Total Sets: 4
- Total Reps: 37
- 85.0 kgs x 10 reps [PR]
- 85.0 kgs x 9 reps
- 85.0 kgs x 8 reps
- 85.0 kgs x 10 reps

** Machine Pull Up **
- Total Volume: 904 Kg
- Total Sets: 3
- Total Reps: 30
- 25.4 kgs x 10 reps
- 32.5 kgs x 10 reps [PR]
- 32.5 kgs x 10 reps

** Cable Straight-Bar Curl **
- Total Volume: 825 Kg
- Total Sets: 3
- Total Reps: 33
- 25.0 kgs x 12 reps [PR]
- 25.0 kgs x 11 reps
- 25.0 kgs x 10 reps

** Standing Behind The Back Cable Curl **
- Total Volume: 612 Kg
- Total Sets: 3
- Total Reps: 36
- 15.0 kgs x 12 reps
- 18.0 kgs x 12 reps [PR]
- 18.0 kgs x 12 reps

Saturday 21st June 2025

** Hip Abductor **
- Total Volume: 1,972 Kg
- Total Sets: 3
- Total Reps: 29
- 68.0 kgs x 10 reps
- 68.0 kgs x 10 reps
- 68.0 kgs x 9 reps

** Hip Adductor **
- Total Volume: 2,706 Kg
- Total Sets: 3
- Total Reps: 33
- 82.0 kgs x 10 reps
- 82.0 kgs x 10 reps
- 82.0 kgs x 13 reps [PR]

** Lying Leg Curl Machine **
- Total Volume: 1,820 Kg
- Total Sets: 3
- Total Reps: 26
- 70.0 kgs x 8 reps
- 70.0 kgs x 10 reps [PR]
- 70.0 kgs x 8 reps

** Smith Machine Squat **
- Total Volume: 2,780 Kg
- Total Sets: 3
- Total Reps: 22
- 120.0 kgs x 8 reps
- 130.0 kgs x 8 reps [PR]
- 130.0 kgs x 6 reps

** Pendulum Squat **
- Total Volume: 680 Kg
- Total Sets: 2
- Total Reps: 18
- 35.0 kgs x 8 reps
- 40.0 kgs x 10 reps [PR]

** Leg Extension Machine **
- Total Volume: 2,100 Kg
- Total Sets: 3
- Total Reps: 30
- 70.0 kgs x 11 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 9 reps

** Donkey Calf Raise **
- Total Volume: 3,480 Kg
- Total Sets: 3
- Total Reps: 29
- 120.0 kgs x 10 reps
- 120.0 kgs x 11 reps [PR]
- 120.0 kgs x 8 reps

** Hyperextension **
- Total Volume: 715 Kg
- Total Sets: 3
- Total Reps: 26
- 27.5 kgs x 10 reps [PR]
- 27.5 kgs x 8 reps
- 27.5 kgs x 8 reps

** Reverse Hyperextension **
- Total Volume: 930 Kg
- Total Sets: 3
- Total Reps: 31
- 30.0 kgs x 10 reps
- 30.0 kgs x 12 reps [PR]
- 30.0 kgs x 9 reps

Still doing cardio on rest days and post lift except for legs. 20 mins Sauna when possible.

Peds:
1000mg Test
800mg EQ
300mg Deca
40mg Anavar
7.5 iu HGH
Going forward I am going to drop Deca and up test to 1250mg and EQ to 1000mg.
@Sassy's Pharmaceuticals PEDS still delievering the goods. So blessed to be sponsered by one of the best if not the best sources in Aus.

Retatrutide still 1mg a week and I think I found my sweet spot. Still using @Marlupharma (great source) SSLU-pp332 which he was generous to let me try at loving that. I think the SLU, HGH and L'Carnitine has been keeping me leaner than I would otherwise been. Preworkout still Black coffee, SLU-pp332, Injectable L-Carnitine and Methlyene Blue. T4 in morning as well.

Nurition:
Nutrition still on point. Been having a few more cheat meals (costco haha). Weight still going up which is great and I don't look too sloppy. I want to get to 120kg then I will re-evaluate.

I have attached photos of my week. Going forward I want to take some 'check in' photos so you can have a better look at how I am progressing.

Any questions or advice please feel free to ask/post.

Love from me,

Until next week..

Glad you are feeling better and getting some prs as well

 

[Tiger Salman Khan]

UPDATE #5 (proudly sponsered by @Sassy's Pharmaceuticals )
Current weight: 117.3kg at 11:19am

Training:
Training has been better this week now I am over this cold. I got a few pb's again. Two of my sessions (Push and Legs) felt like I was fighting for every rep. My sleep has been up and down but going forward I hope it is more consistant. I have the nose mask for my Cpap so need to bite the bullet and use the Cpap. I uploaded a pic of my sleep score for one night. I think my sleep was poor because I had a meal late before bed. Going forward I want to stop eating 2-3 hours before bed. Still training arms frequently (min 3x a week), trying my best to bring them up.

Heres my training logs:

Tuesday 17th June 2025

** Hip Abductor **
- Total Volume: 3,770 Kg
- Total Sets: 4
- Total Reps: 47
- 75.0 kgs x 12 reps
- 82.0 kgs x 12 reps
- 82.0 kgs x 12 reps
- 82.0 kgs x 11 reps

** Hip Adductor **
- Total Volume: 2,387 Kg
- Total Sets: 3
- Total Reps: 31
- 77.0 kgs x 12 reps
- 77.0 kgs x 9 reps
- 77.0 kgs x 10 reps

** Lying Leg Curl Machine **
- Total Volume: 1,950 Kg
- Total Sets: 3
- Total Reps: 30
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps

** Seated Leg Curl Machine **
- Total Volume: 2,826 Kg
- Total Sets: 3
- Total Reps: 33
- 82.0 kgs x 9 reps
- 87.0 kgs x 10 reps
- 87.0 kgs x 14 reps [PR]

** Standing Calf Raise Machine **
- Total Volume: 7,415 Kg
- Total Sets: 4
- Total Reps: 36
- 205.0 kgs x 9 reps
- 210.0 kgs x 7 reps
- 210.0 kgs x 10 reps [PR]
- 200.0 kgs x 10 reps

** Leg Extension Machine **
- Total Volume: 2,560 Kg
- Total Sets: 4
- Total Reps: 37
- 60.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 80.0 kgs x 7 reps

** Romanian Deadlift **
- Total Volume: 2,520 Kg
- Total Sets: 3
- Total Reps: 22
- 100.0 kgs x 10 reps [PR]
- 140.0 kgs x 4 reps [PR]
- 120.0 kgs x 8 reps [PR]

** Donkey Calf Raise **
- Total Volume: 4,040 Kg
- Total Sets: 4
- Total Reps: 37
- 80.0 kgs x 10 reps
- 120.0 kgs x 10 reps
- 120.0 kgs x 9 reps
- 120.0 kgs x 8 reps

** Pendulum Squat **
- Total Volume: 520 Kg
- Total Sets: 2
- Total Reps: 18
- 20.0 kgs x 10 reps
- 40.0 kgs x 8 reps

Thursday 19th June 2025

** Smith Machine Incline Barbell Benchpress **
- Total Volume: 1,820 Kg
- Total Sets: 2
- Total Reps: 14
- 130.0 kgs x 6 reps
- 130.0 kgs x 8 reps [PR]

** Flat Dumbbell Bench Press **
- Total Volume: 1,160 Kg
- Total Sets: 3
- Total Reps: 24
- 45.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps

** Pectoral Fly Machine **
- Total Volume: 3,790 Kg
- Total Sets: 3
- Total Reps: 30
- 117.0 kgs x 10 reps
- 131.0 kgs x 10 reps [PR]
- 131.0 kgs x 10 reps

** Cable Rear Delt Fly **
- Total Volume: 270 Kg
- Total Sets: 3
- Total Reps: 30
- 9.0 kgs x 10 reps [PR]
- 9.0 kgs x 10 reps
- 9.0 kgs x 10 reps

** Single Arm Cable Side Lateral **
- Total Volume: 327.7 Kg
- Total Sets: 3
- Total Reps: 29
- 11.3 kgs x 12 reps [PR]
- 11.3 kgs x 9 reps
- 11.3 kgs x 8 reps

** Standing Barbell Press **
- Total Volume: 2,150 Kg
- Total Sets: 3
- Total Reps: 34
- 60.0 kgs x 12 reps
- 65.0 kgs x 12 reps [PR]
- 65.0 kgs x 10 reps

** Standing Calf Raise Machine **
- Total Volume: 6,000 Kg
- Total Sets: 3
- Total Reps: 30
- 200.0 kgs x 10 reps
- 200.0 kgs x 10 reps
- 200.0 kgs x 10 reps

- Friday 20th June 2025
** Lat Pulldown **
- Total Volume: 2,708 Kg
- Total Sets: 3
- Total Reps: 25
- 100.0 kgs x 9 reps [PR]
- 113.0 kgs x 8 reps [PR]
- 113.0 kgs x 8 reps

** Machine Seated Row **
- Total Volume: 3,325 Kg
- Total Sets: 3
- Total Reps: 25
- 133.0 kgs x 9 reps [PR]
- 133.0 kgs x 8 reps
- 133.0 kgs x 8 reps

** Rope Push Down **
- Total Volume: 3,145 Kg
- Total Sets: 4
- Total Reps: 37
- 85.0 kgs x 10 reps [PR]
- 85.0 kgs x 9 reps
- 85.0 kgs x 8 reps
- 85.0 kgs x 10 reps

** Machine Pull Up **
- Total Volume: 904 Kg
- Total Sets: 3
- Total Reps: 30
- 25.4 kgs x 10 reps
- 32.5 kgs x 10 reps [PR]
- 32.5 kgs x 10 reps

** Cable Straight-Bar Curl **
- Total Volume: 825 Kg
- Total Sets: 3
- Total Reps: 33
- 25.0 kgs x 12 reps [PR]
- 25.0 kgs x 11 reps
- 25.0 kgs x 10 reps

** Standing Behind The Back Cable Curl **
- Total Volume: 612 Kg
- Total Sets: 3
- Total Reps: 36
- 15.0 kgs x 12 reps
- 18.0 kgs x 12 reps [PR]
- 18.0 kgs x 12 reps

Saturday 21st June 2025

** Hip Abductor **
- Total Volume: 1,972 Kg
- Total Sets: 3
- Total Reps: 29
- 68.0 kgs x 10 reps
- 68.0 kgs x 10 reps
- 68.0 kgs x 9 reps

** Hip Adductor **
- Total Volume: 2,706 Kg
- Total Sets: 3
- Total Reps: 33
- 82.0 kgs x 10 reps
- 82.0 kgs x 10 reps
- 82.0 kgs x 13 reps [PR]

** Lying Leg Curl Machine **
- Total Volume: 1,820 Kg
- Total Sets: 3
- Total Reps: 26
- 70.0 kgs x 8 reps
- 70.0 kgs x 10 reps [PR]
- 70.0 kgs x 8 reps

** Smith Machine Squat **
- Total Volume: 2,780 Kg
- Total Sets: 3
- Total Reps: 22
- 120.0 kgs x 8 reps
- 130.0 kgs x 8 reps [PR]
- 130.0 kgs x 6 reps

** Pendulum Squat **
- Total Volume: 680 Kg
- Total Sets: 2
- Total Reps: 18
- 35.0 kgs x 8 reps
- 40.0 kgs x 10 reps [PR]

** Leg Extension Machine **
- Total Volume: 2,100 Kg
- Total Sets: 3
- Total Reps: 30
- 70.0 kgs x 11 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 9 reps

** Donkey Calf Raise **
- Total Volume: 3,480 Kg
- Total Sets: 3
- Total Reps: 29
- 120.0 kgs x 10 reps
- 120.0 kgs x 11 reps [PR]
- 120.0 kgs x 8 reps

** Hyperextension **
- Total Volume: 715 Kg
- Total Sets: 3
- Total Reps: 26
- 27.5 kgs x 10 reps [PR]
- 27.5 kgs x 8 reps
- 27.5 kgs x 8 reps

** Reverse Hyperextension **
- Total Volume: 930 Kg
- Total Sets: 3
- Total Reps: 31
- 30.0 kgs x 10 reps
- 30.0 kgs x 12 reps [PR]
- 30.0 kgs x 9 reps

Still doing cardio on rest days and post lift except for legs. 20 mins Sauna when possible.

Peds:
1000mg Test
800mg EQ
300mg Deca
40mg Anavar
7.5 iu HGH
Going forward I am going to drop Deca and up test to 1250mg and EQ to 1000mg.
@Sassy's Pharmaceuticals PEDS still delievering the goods. So blessed to be sponsered by one of the best if not the best sources in Aus.

Retatrutide still 1mg a week and I think I found my sweet spot. Still using @Marlupharma (great source) SSLU-pp332 which he was generous to let me try at loving that. I think the SLU, HGH and L'Carnitine has been keeping me leaner than I would otherwise been. Preworkout still Black coffee, SLU-pp332, Injectable L-Carnitine and Methlyene Blue. T4 in morning as well.

Nurition:
Nutrition still on point. Been having a few more cheat meals (costco haha). Weight still going up which is great and I don't look too sloppy. I want to get to 120kg then I will re-evaluate.

I have attached photos of my week. Going forward I want to take some 'check in' photos so you can have a better look at how I am progressing.

Any questions or advice please feel free to ask/post.

Love from me,

Until next week..

@Ronnie23 Great work man....super proud of you......