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Hey mate, don't be hard on yourself. You're looking real good in that photo! Quads look awesome. Can always put the on maintenance if you're worried.
Yep, definitely alot of sugar, but I try to just consume it on days where I'm eating carbohydrates. I'll look into the coconut milk, Thanks big man.
Thanks big fella, appreciate the kind words! Yes mate I'll be putting them on maintenance for the time being until I'm a bit more happy with the ratio vs my upper body, looking like a minotaur here haha. I still want to continue gaining strength, so I think just 1 exercise for quads + hamstrings , for 2 sets close to failure twice per week should do it.
To be fair they have always been big, and genetically it runs in my family too. I smashed them with so much volume over the years because I was worried I would get sick again, so I wanted them to be as strong as possible.
Here, I even dug up a photo when I was still natural from 2015, they were still overpowering then. Probably around 68kg:
Nice man, that's how you do it. Fueled up for the session, might as well hit it!
bro real men keep the beef
bros sugar a killer. much better carb options
yeah real food > whey
yes funny how that works
yeah sometimes you over think it
I hate those kinds of days stuck in traffic
Officially day 1 of my cycle starting
10/09/25 Log
Bodyweight (Pre-gym) - 79kg
Body dimensions - to be taken when smart measuring tape (lol) arrives and will be tracked weekly.
Blood pressure - 127/67
Resting heart rate - 67
PED's
20mg Testosterone Propionate (Raptor Labs)
10mg Trenbolone Acetate (Raptor Labs)
0.625mcg Tirzepatide (Austrix Pharma/Wolfenstein)
PED's on hand
Retatrutide
Anavar
Turinabol
Dianabol
Testosterone Enanthate
NPP
Pre-workout blend (10mg superdrol, 20mg dianabol, 30mg anadrol, 10mg test no ester, 10mg tren no ester) Don't ask lol, had it here still unopened for 2 years, UGL gave it out as a freebie. Hesitant to use it.
Meds
Cialis 5mg
Meds on hand
Telmisartan
Nebivolol
Arimidex
Cabergoline
Supplements (Split into 2 dosages daily)
P5P 106mg
Astragalus root extract 2000mg
Taurine 6000mg
N-Acetyl Cysteine 1200mg
Magnesium 200mg
Zinc 12mg
Omega 3 1800mg (EPA 960mg, DHA 720mg, DPA 48mg)
Berberine 1000mg
Citrus Bergamot 1200mg
Vitamin D3 5000 IU
Circumin 1000mg (+Black pepper extract 6mg)
Vitamin K2 45mg (MK-4)
Supps on hand
Betaine HCI (in case of reflux/heartburn)
Training - Pull
Stiff leg deadlift - 140kg x 5, 130kg x 5
Chin up - Bodyweight +20kg x 1, +12.5kg x 6, + 5kg x 6 (grip failure)
Bent over barbell row - 105kg x 6, 95kg x 9
Barbell shrug (power/cheaty) - 160kg x 8, 140kg x 12
Wide grip pull down - 87kg x 5, 75kg x 10
V bar cable row (Rest-pause) - 85kg x 12+6+4
Nautilus pullover (Rest-pause) - 57kg x 12+6+4
Barbell curls - 45kg x 7, 40kg x 9
Rear delt machine - 27kg x 8, 22kg x 12
Nutrition
Meal 1
Salmon 100g
Protein - 24g
Carbohydrates - 0g
Fat - 6g
Calories - 150
Meal 2
Beef Rump steak with fat cap 680g
Protein - 208g
Carbohydrates - 0g
Fat - 61g
Calories - 1387
Meal 3
Gluten free corn flakes 200g
Protein - 13g
Carbohydrates - 155g
Fat - 3g
Calories - 750
Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238
Low fat lactose free milk 125ml
Protein - 4g
Carbohydrates - 6g
Fat - 1.5g
Calories 113
Almond nut butter 30g
Protein - 9g
Carbohydrates - 2g
Fat - 16g
Calories - 188
Totals
Protein - 305g
Carbohydrates - 169g
Fat - 91.5g
Calories - 2769
Not much to report. Had another long ass day and stressful at work with alot of travel time between jobs, didn't clock off until 4:30. Quickly dropped by home, downed an espresso & hit the gym. Session was pretty good in general, but I let my ego get the best of me, and didn't reduce the load enough on the 2nd/back off sets. I should be getting at least 8-9 reps on those sets, so let's just call this session a feeler, and I'll adjust accordingly for next time + for push today.
Maybe placebo, but I felt the Tirzepatide supressing my appetite throughout the whole day. I'll usually have 2 coffees through my work day which do help with appetite, but yesterday I had 0, and still didn't feel hungry. But then after my steak, I went to lay down and fell asleep for 30 minutes or so. I was ravenous after I woke up, hence the big cereal meal. I really hope it helps with this, it's been a problem for many years no matter how many calories I consume earlier during the day, fasting or not, eating 2-3 meals vs 6-8 meals. If I don't eat something when I wake up around this time, I won't be able to fall asleep for hours.
Push day later, and hopefully a cleaner day of eating. Thanks for reading all, have a great day.
10/09/25 Log
Bodyweight (Pre-gym) - 79kg
Body dimensions - to be taken when smart measuring tape (lol) arrives and will be tracked weekly.
Blood pressure - 127/67
Resting heart rate - 67
PED's
20mg Testosterone Propionate (Raptor Labs)
10mg Trenbolone Acetate (Raptor Labs)
0.625mcg Tirzepatide (Austrix Pharma/Wolfenstein)
PED's on hand
Retatrutide
Anavar
Turinabol
Dianabol
Testosterone Enanthate
NPP
Pre-workout blend (10mg superdrol, 20mg dianabol, 30mg anadrol, 10mg test no ester, 10mg tren no ester) Don't ask lol, had it here still unopened for 2 years, UGL gave it out as a freebie. Hesitant to use it.
Meds
Cialis 5mg
Meds on hand
Telmisartan
Nebivolol
Arimidex
Cabergoline
Supplements (Split into 2 dosages daily)
P5P 106mg
Astragalus root extract 2000mg
Taurine 6000mg
N-Acetyl Cysteine 1200mg
Magnesium 200mg
Zinc 12mg
Omega 3 1800mg (EPA 960mg, DHA 720mg, DPA 48mg)
Berberine 1000mg
Citrus Bergamot 1200mg
Vitamin D3 5000 IU
Circumin 1000mg (+Black pepper extract 6mg)
Vitamin K2 45mg (MK-4)
Supps on hand
Betaine HCI (in case of reflux/heartburn)
Training - Pull
Stiff leg deadlift - 140kg x 5, 130kg x 5
Chin up - Bodyweight +20kg x 1, +12.5kg x 6, + 5kg x 6 (grip failure)
Bent over barbell row - 105kg x 6, 95kg x 9
Barbell shrug (power/cheaty) - 160kg x 8, 140kg x 12
Wide grip pull down - 87kg x 5, 75kg x 10
V bar cable row (Rest-pause) - 85kg x 12+6+4
Nautilus pullover (Rest-pause) - 57kg x 12+6+4
Barbell curls - 45kg x 7, 40kg x 9
Rear delt machine - 27kg x 8, 22kg x 12
Nutrition
Meal 1
Salmon 100g
Protein - 24g
Carbohydrates - 0g
Fat - 6g
Calories - 150
Meal 2
Beef Rump steak with fat cap 680g
Protein - 208g
Carbohydrates - 0g
Fat - 61g
Calories - 1387
Meal 3
Gluten free corn flakes 200g
Protein - 13g
Carbohydrates - 155g
Fat - 3g
Calories - 750
Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238
Low fat lactose free milk 125ml
Protein - 4g
Carbohydrates - 6g
Fat - 1.5g
Calories 113
Almond nut butter 30g
Protein - 9g
Carbohydrates - 2g
Fat - 16g
Calories - 188
Totals
Protein - 305g
Carbohydrates - 169g
Fat - 91.5g
Calories - 2769
Not much to report. Had another long ass day and stressful at work with alot of travel time between jobs, didn't clock off until 4:30. Quickly dropped by home, downed an espresso & hit the gym. Session was pretty good in general, but I let my ego get the best of me, and didn't reduce the load enough on the 2nd/back off sets. I should be getting at least 8-9 reps on those sets, so let's just call this session a feeler, and I'll adjust accordingly for next time + for push today.
Maybe placebo, but I felt the Tirzepatide supressing my appetite throughout the whole day. I'll usually have 2 coffees through my work day which do help with appetite, but yesterday I had 0, and still didn't feel hungry. But then after my steak, I went to lay down and fell asleep for 30 minutes or so. I was ravenous after I woke up, hence the big cereal meal. I really hope it helps with this, it's been a problem for many years no matter how many calories I consume earlier during the day, fasting or not, eating 2-3 meals vs 6-8 meals. If I don't eat something when I wake up around this time, I won't be able to fall asleep for hours.
Push day later, and hopefully a cleaner day of eating. Thanks for reading all, have a great day.
LevButlerov
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congratulations on starting the cycle
@S187 i would NOT mix the 3 orals pre workout right away, why dont you try 1 at a time and add 2nd as you go? 1 week apart.On the tirzepatide, are you saying you had a craving when you work up even with tirz in yoru system?
The cereal you should get one of those protein cereals so you can enjoy them without the guilt!
Hey Lev.congratulations on starting the cycle
On the tirzepatide, are you saying you had a craving when you work up even with tirz in yoru system?
The cereal you should get one of those protein cereals so you can enjoy them without the guilt!
No the orals I just have on hand, not sure if I'm going to use any yet.
Perhaps if I think I have a good chance I will set some PR's, or if I get stuck on a weight/rep target for a few sessions in a row I will utilise them.
I know it's not so popular, but I really like Turinabol. It does improve my central nervous system drive when I have used it in the past. Perhaps stacked with Anavar, as it also gives that little bit of aggression/drive (for me anyway). Low dose, 20mg of each pre-workout.
Yes, I had no appetite the whole day, even after gym while eating my steak. Something just happens in that period if I nap in the early evening. Some brain problem which makes me hungry
Still only first dose, let's see what happens in week 2.I should do some research if we have "protein" cereals here. Im sure we do, but I know they will be super overpriced. The one I eat now is just a simple gluten free one that doesn't taste horrible, and tastes pretty good with just whey. Only about 12g of sugar in that 154g of carbohydrates.
@S187 solid work right here! Keep the log coming!
LevButlerov
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I thought you had the orals in play lolHey Lev.
No the orals I just have on hand, not sure if I'm going to use any yet.
Perhaps if I think I have a good chance I will set some PR's, or if I get stuck on a weight/rep target for a few sessions in a row I will utilise them.
I know it's not so popular, but I really like Turinabol. It does improve my central nervous system drive when I have used it in the past. Perhaps stacked with Anavar, as it also gives that little bit of aggression/drive (for me anyway). Low dose, 20mg of each pre-workout.
Yes, I had no appetite the whole day, even after gym while eating my steak. Something just happens in that period if I nap in the early evening. Some brain problem which makes me hungry
I should do some research if we have "protein" cereals here. Im sure we do, but I know they will be super overpriced. The one I eat now is just a simple gluten free one that doesn't taste horrible, and tastes pretty good with just whey. Only about 12g of sugar in that 154g of carbohydrates.
misread.I think protein cereals are overpriced yea but much better macros!
11/09/25 Log
Training - None*
PED's
20mg Testosterone Propionate (Raptor Labs)
10mg Trenbolone Acetate (Raptor Labs)
Nutrition
Meal 1
Salmon 100g
Protein - 20g
Carbohydrates - 0g
Fat - 10g
Calories - 172
Greek yoghurt 100g
Protein - 4g
Carbohydrates - 3g
Fat - 4.5g
Calories - 72
Meal 2
Chicken breast 610g
Protein - 189g
Carbohydrates - 0g
Fat - 27.5g
Calories - 1057
Avocado 110g
Protein - 2g
Carbohydrates - 2g
Fat - 17g
Calories - 184
Meal 3
Ricotta 250g
Protein - 22g
Carbohydrates - 8g
Fat - 12g
Calories - 225
Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119
Totals
Protein - 260g
Carbohydrates - 16g
Fat - 73g
Calories - 1829
Had an incident at work yesterday, was carrying a piece of stone upright, it tilted and pulled my shoulder back at a weird angle. Didn't feel right the rest of the day, so skipped push day unfortunately. Will try again today depending on how it feels. Not happy at all.
Training - None*
PED's
20mg Testosterone Propionate (Raptor Labs)
10mg Trenbolone Acetate (Raptor Labs)
Nutrition
Meal 1
Salmon 100g
Protein - 20g
Carbohydrates - 0g
Fat - 10g
Calories - 172
Greek yoghurt 100g
Protein - 4g
Carbohydrates - 3g
Fat - 4.5g
Calories - 72
Meal 2
Chicken breast 610g
Protein - 189g
Carbohydrates - 0g
Fat - 27.5g
Calories - 1057
Avocado 110g
Protein - 2g
Carbohydrates - 2g
Fat - 17g
Calories - 184
Meal 3
Ricotta 250g
Protein - 22g
Carbohydrates - 8g
Fat - 12g
Calories - 225
Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119
Totals
Protein - 260g
Carbohydrates - 16g
Fat - 73g
Calories - 1829
Had an incident at work yesterday, was carrying a piece of stone upright, it tilted and pulled my shoulder back at a weird angle. Didn't feel right the rest of the day, so skipped push day unfortunately. Will try again today depending on how it feels. Not happy at all.
Last edited:
LevButlerov
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The injury you had, you should get a massage and yoga stretch it out before you train, can you do that? @S187 and drink some bone broth.
@S187 the meals are looking really good and the breakdown of macros is on point. You’re on pace to make some great gains
12/09/25 Log
Bodyweight (Pre-gym) - 78.6kg
PED's
20mg Testosterone Propionate (Raptor Labs)
10mg Trenbolone Acetate (Raptor Labs)
Training - Push
Behind the neck press - 55kg x 6, 47.5kg x 9
Dumbbell low incline bench - 36kg x 6, 30kg x 9
Dumbbell lateral raise - 16kg x 7, 12kg x 10
Barbell close grip bench (paused) - 85kg x 5, 75kg x 9
*Dips (Rest-pause) - Bodyweight (skipped due to shoulder)
Machine lateral raise (Rest-pause) - 25kg x 15+9+8
Rope overhead tricep extension (Rest-pause) - 20kg x 14+6+5
Nutrition
Meal 1
Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119
Almond nut butter 30g
Protein - 9g
Carbohydrates - 2g
Fat - 16g
Calories - 188
Meal 2 (Post-workout)
Beef Rump steak with fat cap 940g
Protein - 288g
Carbohydrates - 0g
Fat - 85g
Calories - 1918
Meals 3-5 (Don't ask)
Whey 90g
Protein - 69g
Carbohydrates - 9g
Fat - 6g
Calories - 357
Gluten free corn flakes 500g
Protein - 32.5g
Carbohydrates - 387g
Fat - 7.5g
Calories - 1875
Low fat lactose free milk 2000ml
Protein - 68g
Carbohydrates - 98g
Fat - 26g
Calories 904
Totals
Protein - 490g
Carbohydrates - 499g
Fat - 142g
Calories - 5359
Shoulder come up fine with the 1 days rest, just dips didn't feel good after attempting a few reps. Should be good come next push session.
Re: Nutrition, I honestly don't know wtf happened. I got so damn hungry & thirsty after my workout, right up until I went to sleep. It was even a high volume or full body session, I don't get it.
Is the appetite increase from the tren? Due for my 2nd tirzepatide dosage today, perhaps it hasn't reached full effectiveness, or is 1.25mg per week going to be too low a starting dose for me?
I need to get this under control now, otherwise I'm going to waste 8 weeks of AAS, time, health and make zero progress towards losing bodyfat and recomping.
Rant over, lower body workout later.
Bodyweight (Pre-gym) - 78.6kg
PED's
20mg Testosterone Propionate (Raptor Labs)
10mg Trenbolone Acetate (Raptor Labs)
Training - Push
Behind the neck press - 55kg x 6, 47.5kg x 9
Dumbbell low incline bench - 36kg x 6, 30kg x 9
Dumbbell lateral raise - 16kg x 7, 12kg x 10
Barbell close grip bench (paused) - 85kg x 5, 75kg x 9
*Dips (Rest-pause) - Bodyweight (skipped due to shoulder)
Machine lateral raise (Rest-pause) - 25kg x 15+9+8
Rope overhead tricep extension (Rest-pause) - 20kg x 14+6+5
Nutrition
Meal 1
Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119
Almond nut butter 30g
Protein - 9g
Carbohydrates - 2g
Fat - 16g
Calories - 188
Meal 2 (Post-workout)
Beef Rump steak with fat cap 940g
Protein - 288g
Carbohydrates - 0g
Fat - 85g
Calories - 1918
Meals 3-5 (Don't ask)
Whey 90g
Protein - 69g
Carbohydrates - 9g
Fat - 6g
Calories - 357
Gluten free corn flakes 500g
Protein - 32.5g
Carbohydrates - 387g
Fat - 7.5g
Calories - 1875
Low fat lactose free milk 2000ml
Protein - 68g
Carbohydrates - 98g
Fat - 26g
Calories 904
Totals
Protein - 490g
Carbohydrates - 499g
Fat - 142g
Calories - 5359
Shoulder come up fine with the 1 days rest, just dips didn't feel good after attempting a few reps. Should be good come next push session.
Re: Nutrition, I honestly don't know wtf happened. I got so damn hungry & thirsty after my workout, right up until I went to sleep. It was even a high volume or full body session, I don't get it.
Is the appetite increase from the tren? Due for my 2nd tirzepatide dosage today, perhaps it hasn't reached full effectiveness, or is 1.25mg per week going to be too low a starting dose for me?
I need to get this under control now, otherwise I'm going to waste 8 weeks of AAS, time, health and make zero progress towards losing bodyfat and recomping.
Rant over, lower body workout later.
Injury came good, just needed that day of rest.
Trying to get the appetite under control as this wasn't supposed to be a gaining phase.
LevButlerov
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Get the rest
13/09/25 Log
Bodyweight (Pre-gym) - 79kg/174lbs
PED's
20mg Testosterone Propionate (Raptor Labs)
10mg Trenbolone Acetate (Raptor Labs)
Tirzepatide 1mg
Training - Legs
Squat - 120kg x 1, 115kg x 6, 105kg x 8
Romanian Deadlift - 105kg x 6, 100kg x 6 *grip failed
Calves on leg press - 240kg x 6, 200kg x 10, 180kg x 15
Lying leg curl (Rest-pause) - 55kg x 10+4+3
Machine standing calf raises (Rest pause) - 55kg x 20+13+10
Weighted decline crunch - 10kg x 20
Ab wheel rollout on knees - x15
Hanging leg raises - x 15
Nutrition
Meal 1
Salmon 200g
Protein - 41g
Carbohydrates - 0g
Fat - 20g
Calories - 344
Meal 2
Chicken breast 480g
Protein - 148g
Carbohydrates - 0g
Fat - 21.6g
Calories - 830
Meal 3
Egg whites 500g/equivalent of 16
Protein - 56g
Carbohydrates - 2g
Fat - 0g
Calories - 235
Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238
Meal 4
Gluten free corn flakes 100g
Protein - 5.5g
Carbohydrates - 77.5g
Fat - 1.5g
Calories - 375
Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119
Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113
Totals
Protein - 329g
Carbohydrates - 101g
Fat - 52.6g
Calories - 2254
Decent leg pump, but looking more sloppy than before I started this cycle. Really not sure where to go from here, increase training volume & cardio until the Tirzepatide starts working I guess. Appetite is insane even with the low training volume. Disappointed so far.
Bodyweight (Pre-gym) - 79kg/174lbs
PED's
20mg Testosterone Propionate (Raptor Labs)
10mg Trenbolone Acetate (Raptor Labs)
Tirzepatide 1mg
Training - Legs
Squat - 120kg x 1, 115kg x 6, 105kg x 8
Romanian Deadlift - 105kg x 6, 100kg x 6 *grip failed
Calves on leg press - 240kg x 6, 200kg x 10, 180kg x 15
Lying leg curl (Rest-pause) - 55kg x 10+4+3
Machine standing calf raises (Rest pause) - 55kg x 20+13+10
Weighted decline crunch - 10kg x 20
Ab wheel rollout on knees - x15
Hanging leg raises - x 15
Nutrition
Meal 1
Salmon 200g
Protein - 41g
Carbohydrates - 0g
Fat - 20g
Calories - 344
Meal 2
Chicken breast 480g
Protein - 148g
Carbohydrates - 0g
Fat - 21.6g
Calories - 830
Meal 3
Egg whites 500g/equivalent of 16
Protein - 56g
Carbohydrates - 2g
Fat - 0g
Calories - 235
Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238
Meal 4
Gluten free corn flakes 100g
Protein - 5.5g
Carbohydrates - 77.5g
Fat - 1.5g
Calories - 375
Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119
Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113
Totals
Protein - 329g
Carbohydrates - 101g
Fat - 52.6g
Calories - 2254
Decent leg pump, but looking more sloppy than before I started this cycle. Really not sure where to go from here, increase training volume & cardio until the Tirzepatide starts working I guess. Appetite is insane even with the low training volume. Disappointed so far.
LevButlerov
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decent leg pump?! come on your legs look like quadzilla huge and big
@S187 you are NOT looking more sloppy at all. I think we need to give time for the tirzepatide to kick in about 2 weeks.How much is your tirz dose today? can you udpate me please.
Height?
@S187 won't go wrong with this. great job man. you look great in that pic!
bro you getting a lot of protein. but where the red meat? you need that too @S187
total macros are pretty good if you ask me. @S187 Surprise your fitting all of that into just 2200 calories. It just shows how calories can be misleading.
@S187 bros you might want to boost up the trizepatide. 1mg is low. that why your appetite not effected yet
appetite insane is odd and i don't think it will last. the tren can kil appetite in its own right. once the tirz kicks in after a few weeks we will see @S187
what are you disappointed about? its still super early in this. you got a long ways to go don't be so tough on yourself @S187
Yep, too big Lev. Think it's time to put them on maintenance but keep intensity up to continue progressing strength. Tirz will be 2mg per week (1mg E3D)decent leg pump?! come on your legs look like quadzilla huge and big
How much is your tirz dose today? can you udpate me please.
A humongous 170cm/5'7". Off topic, love the podcasts mate. Your British sense of humour jives well & is similar to us Aussies.
Thanks Steve. Great job on the pod, learning stuff I didn't know about.
Yeah man I know, I'm cooking up a steak tonight, but it's just too much fat. Then an hour later I'm hungry again and reach for the carbs because there's no prep.
Yep, basically all protein. Think it's time to bite the bullet and start eating veg again to get the volume in my stomach. I know my gut wont be happy though.
Ill give it another week. 2mg total, 1mg per dose.
I've read others experience on tren and it's about 50/50 on really screwing their appetite, or making them ravenously hungry.
Yep will try to keep that in mind mate. Probably just bloated up a little after all the carbs this past week. Been low carb the last 3-4 years, so I'm used to looking a little flat but not puffy.
15/09/25 Log
Bodyweight (Pre-gym) - 79.85kg/175lbs
PED's
20mg Testosterone Propionate (Raptor Labs)
10mg Trenbolone Acetate (Raptor Labs)
Training - Pull, light/volume
Stiff leg deadlift (1 plate deficit) - 140kg x 1, 80kg x 15, 15, 15
Underhand pulldown - 55kg x 15, 12, 50kg x 15
V bar cable row - 65kg x 15, 15, 15
Behind the neck pulldown - 45kg x 15, 12 (I like these for mobility)
Dumbbell shrugs - 48kg x 15, 15
Trapi (High pull with more hip drive) - 40kg x 15, 15, 15
Rear delt machine - 23kg x 15, x 11 + 18kg x 4, 23kg x 9 + 18kg x 4
Straight bar cable curl - 20kg x 15, 22.5kg x 15, x 9 +20kg x 2 + 17.5kg x 4
Trapi exercise as shown by the GOAT Dmitri Klokov
Nutrition
Meal 1 (Pre-workout)
4 x snakes (soft candy) 50g
Protein - 2g
Carbohydrates - 40g
Fat - 0g
Calories - 171
Meal 2 (Post workout)
Beef Rump steak with fat cap 688g
Protein - 211g
Carbohydrates - 0g
Fat - 62g
Calories - 1404
(Following meals not eaten yet, but planned. Need to stay away from cereal!)
Meal 3
Egg whites 500g/equivalent of 16
Protein - 56g
Carbohydrates - 2g
Fat - 0g
Calories - 235
Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238
Totals
Protein - 315g
Carbohydrates - 48g
Fat - 69g
Calories - 2077
Wasn't prepared today, got called in to work late. I probably needed this half day of fasting to be honest, drop some of the water from the carb gorging I've been doing. Did a volume workout instead of the usual heavy, low volume one. Short rest periods, higher reps, so at least I'm burning a little more energy in case my appetite does go insane later in the night. Will probably just alternate Heavy/Light PPL. I do truly like Jordan Peters training setup, but I can't maintain the same intensity as him going balls to the wall each session. Perhaps during the mass gaining phase I'll try again.
Pumped photos, so looking better than regularly advertised. Back needs alot of work.
Bodyweight (Pre-gym) - 79.85kg/175lbs
PED's
20mg Testosterone Propionate (Raptor Labs)
10mg Trenbolone Acetate (Raptor Labs)
Training - Pull, light/volume
Stiff leg deadlift (1 plate deficit) - 140kg x 1, 80kg x 15, 15, 15
Underhand pulldown - 55kg x 15, 12, 50kg x 15
V bar cable row - 65kg x 15, 15, 15
Behind the neck pulldown - 45kg x 15, 12 (I like these for mobility)
Dumbbell shrugs - 48kg x 15, 15
Trapi (High pull with more hip drive) - 40kg x 15, 15, 15
Rear delt machine - 23kg x 15, x 11 + 18kg x 4, 23kg x 9 + 18kg x 4
Straight bar cable curl - 20kg x 15, 22.5kg x 15, x 9 +20kg x 2 + 17.5kg x 4
Trapi exercise as shown by the GOAT Dmitri Klokov
Nutrition
Meal 1 (Pre-workout)
4 x snakes (soft candy) 50g
Protein - 2g
Carbohydrates - 40g
Fat - 0g
Calories - 171
Meal 2 (Post workout)
Beef Rump steak with fat cap 688g
Protein - 211g
Carbohydrates - 0g
Fat - 62g
Calories - 1404
(Following meals not eaten yet, but planned. Need to stay away from cereal!)
Meal 3
Egg whites 500g/equivalent of 16
Protein - 56g
Carbohydrates - 2g
Fat - 0g
Calories - 235
Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238
Totals
Protein - 315g
Carbohydrates - 48g
Fat - 69g
Calories - 2077
Wasn't prepared today, got called in to work late. I probably needed this half day of fasting to be honest, drop some of the water from the carb gorging I've been doing. Did a volume workout instead of the usual heavy, low volume one. Short rest periods, higher reps, so at least I'm burning a little more energy in case my appetite does go insane later in the night. Will probably just alternate Heavy/Light PPL. I do truly like Jordan Peters training setup, but I can't maintain the same intensity as him going balls to the wall each session. Perhaps during the mass gaining phase I'll try again.
Pumped photos, so looking better than regularly advertised. Back needs alot of work.
bro eat hte red meat. real men eat hte fat
@S187 man those meals look awesome! Let me know what ya think about the trizepatide I haven’t had the best luck out of Reta.
veggies are important.
very possible on the bloat
LevButlerov
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@S187 legs are looking insane bro! Awesome work!
16/09/25 Log
Bodyweight (Pre-gym) - 80kg/176lbs
PED's
20mg Testosterone Propionate (Raptor Labs)
10mg Trenbolone Acetate (Raptor Labs)
Tirzepatide 1mg (Austrix Pharma/Wolfenstein)
Training - Push Volume + touch of strength maintenance
Behind the neck press - 70kg x 1 (PR) 60kg x 3, 3
Barbell flat bench - 100kg x 1, 90kg x 3, 3
Dumbbell incline - 28kg x 15, 12, 11
Dumbbell lateral - 18kg x 8, 6, 6
EZ bar lying tricep extension - 35kg x 8, 8
Dips (Rest-pause) - Bodyweight x 12+7+4
Straight bar tricep pushdown (Rest-pause) - 27.5kg x 16+12+8
Nautilus machine lateral raise (Rest-pause) - 25kg x 20+15+12
Nutrition
Meal 1
Sardines 110g
Protein - 14g
Carbohydrates - 0.5g
Fat - 13g
Calories - 177
Meal 2 (Pre-workout)
Banana 80g
Protein - 0g
Carbohydrates - 17g
Fat - 0g
Calories - 70
Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119
Meal 3 (Post-workout)
Chicken breast 518g
Protein - 160g
Carbohydrates - 0g
Fat - 23g
Calories - 896
Avocado 129g
Protein - 2.5g
Carbohydrates - 2.5g
Fat - 20g
Calories - 215
Meal 4
Reduced fat Ricotta 250g
Protein - 22g
Carbohydrates - 8g
Fat - 12g
Calories - 225
Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119
Meal 5 (Woke up starving around 11pm)
Gluten free corn flakes 100g
Protein - 5.5g
Carbohydrates - 77.5g
Fat - 1.5g
Calories - 375
Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119
Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113
Totals
Protein - 302g
Carbohydrates - 123g
Fat - 80g
Calories - 2491
Training was fine, I made friends a few weeks ago with an early 20's fella that moved here from Afghanistan, he's a competitive swimmer. We got to chatting, and he was impressed by how I trained (lol), and asked if we could do a few sessions together.
Whenever I've seen him training, he is doing just fine by himself. Just little improvements he could make with technique & range of motion, but besides that he does well. Good genetics too, tall & thick boned, not your typical slim/sleek swimmers build. His goals were to get stronger so he can produce more force/power/speed.
He has the potential, but doesn't have a training plan or logbook, so it's difficult to keep tabs on progression when you're using different weights each session, and not actively trying to increase the load.
So we did the push session together yesterday, and I went through how I would program a minimum dose/low volume strength approach. Basically work up to a daily 1RM/RPE 9, then 2-3 back off sets minus 10-20% weight for doubles or triples.
He did quite well, but he isn't used to getting under the bar with 85-95% 1RM, so he just needs more time & practice to build that confidence. I'll do a couple more sessions with him. Really down to earth, good dude.
Appetite is a bit better, but surprised to see the scale move up 3kg since last month. Need to tighten up on macros and have set portions laid out, not just eating whatever amount of food I have on hand and hoping it fits within my maintenance cals.
Working after lunch, so will try to get in a lower body session this morning.
Thanks for reading, have a great day all.
Bodyweight (Pre-gym) - 80kg/176lbs
PED's
20mg Testosterone Propionate (Raptor Labs)
10mg Trenbolone Acetate (Raptor Labs)
Tirzepatide 1mg (Austrix Pharma/Wolfenstein)
Training - Push Volume + touch of strength maintenance
Behind the neck press - 70kg x 1 (PR) 60kg x 3, 3
Barbell flat bench - 100kg x 1, 90kg x 3, 3
Dumbbell incline - 28kg x 15, 12, 11
Dumbbell lateral - 18kg x 8, 6, 6
EZ bar lying tricep extension - 35kg x 8, 8
Dips (Rest-pause) - Bodyweight x 12+7+4
Straight bar tricep pushdown (Rest-pause) - 27.5kg x 16+12+8
Nautilus machine lateral raise (Rest-pause) - 25kg x 20+15+12
Nutrition
Meal 1
Sardines 110g
Protein - 14g
Carbohydrates - 0.5g
Fat - 13g
Calories - 177
Meal 2 (Pre-workout)
Banana 80g
Protein - 0g
Carbohydrates - 17g
Fat - 0g
Calories - 70
Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119
Meal 3 (Post-workout)
Chicken breast 518g
Protein - 160g
Carbohydrates - 0g
Fat - 23g
Calories - 896
Avocado 129g
Protein - 2.5g
Carbohydrates - 2.5g
Fat - 20g
Calories - 215
Meal 4
Reduced fat Ricotta 250g
Protein - 22g
Carbohydrates - 8g
Fat - 12g
Calories - 225
Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119
Meal 5 (Woke up starving around 11pm)
Gluten free corn flakes 100g
Protein - 5.5g
Carbohydrates - 77.5g
Fat - 1.5g
Calories - 375
Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119
Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113
Totals
Protein - 302g
Carbohydrates - 123g
Fat - 80g
Calories - 2491
Training was fine, I made friends a few weeks ago with an early 20's fella that moved here from Afghanistan, he's a competitive swimmer. We got to chatting, and he was impressed by how I trained (lol), and asked if we could do a few sessions together.
Whenever I've seen him training, he is doing just fine by himself. Just little improvements he could make with technique & range of motion, but besides that he does well. Good genetics too, tall & thick boned, not your typical slim/sleek swimmers build. His goals were to get stronger so he can produce more force/power/speed.
He has the potential, but doesn't have a training plan or logbook, so it's difficult to keep tabs on progression when you're using different weights each session, and not actively trying to increase the load.
So we did the push session together yesterday, and I went through how I would program a minimum dose/low volume strength approach. Basically work up to a daily 1RM/RPE 9, then 2-3 back off sets minus 10-20% weight for doubles or triples.
He did quite well, but he isn't used to getting under the bar with 85-95% 1RM, so he just needs more time & practice to build that confidence. I'll do a couple more sessions with him. Really down to earth, good dude.
Appetite is a bit better, but surprised to see the scale move up 3kg since last month. Need to tighten up on macros and have set portions laid out, not just eating whatever amount of food I have on hand and hoping it fits within my maintenance cals.
Working after lunch, so will try to get in a lower body session this morning.
Thanks for reading, have a great day all.
What were your expectations from it? It kind of works in the background, it's not a brute force hunger stopper like semaglutide.
Re: Tirz - The appetite suppression has started to be effective, I'm not hungry most of the day, even without downing my usual 4-5 espressos. I'll give it another week on 2mg, and see if I need to bump it up, maybe just by 0.5mg total. Or more if advised by those more experienced.
LevButlerov
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solid push day and nice to see that pr on the behind the neck press, strength is clearly trending the right way. bench and incline dumbbells backed it up with strong volume, and finishing off with rest pause work kept intensity high. food hit plenty of protein but carbs are still low for the workload, so the jump on the scale shows portions need to be tracked tighter. appetite is creeping up which helps recovery, just channel it into steady measured meals instead of guessing.
training with the swimmer is a good move, he’s got the frame and now just needs consistency and exposure to heavier loading. giving him structure with top singles and back offs will fast track his progress and build confidence under weight. your own gain of 3kg this past month is solid but making sure macros are consistent will keep it clean. lower body this morning will round things out and keep the week balanced. @S187
17/09/25 Log
Bodyweight (Morning) - 79.55kg/175lbs
PED's
20mg Testosterone Propionate (Raptor Labs)
10mg Trenbolone Acetate (Raptor Labs)
Retatrutide 1mg (Austrix Pharma/Wolfenstein)
AM Fasted Cardio - 60 minutes weighted vest walk + 25kg - 4km/2.5 miles
Training PM - Lower (Volume)
Front squat - 110kg x 1 100kg x 3, 3
Back squat - 80kg x 15, 15
Romanian deadlift - 80kg x 15, 15
Leg extension - 36kg x 15, 15, 15
Lying leg curl - 45kg x 15, x 8 + 4 (40kg) + 4 (35kg), 40kg x 15
Machine standing calf raise - 55kg x 25, 20, 17
Decline weighted crunch - +10kg x 15, 15
Ab wheel rollout on knees - x 20, 15
Nutrition
Meal 1 *** Hunger, wtf
Gluten free rice puff cereal 200g
Protein - 14g
Carbohydrates - 149g
Fat - 4g
Calories - 745
Banana 80g
Protein - 0.6g
Carbohydrates - 17g
Fat - 0g
Calories - 70
Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238
Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113
Meal 2 (Pre-workout)
2 x snakes (soft candy) 25g
Protein - 1g
Carbohydrates - 20g
Fat - 0g
Calories - 85
Meal 3 (Post workout)
Beef Rump steak with fat cap 758g
Protein - 232g
Carbohydrates - 0g
Fat - 68g
Calories - 1546
Totals
Protein - 302g
Carbohydrates - 204g
Fat - 80g
Calories - 2798
Week 1 of cycle down, minimal side effects so far.
Negatives
- Blood pressure up a few points to 130/70, need to do fasted cardio daily. Might start with a low dose of telmisartan even just for the other benefits it has. Resting heart rate up a few points.
- Some slight sleep disturbance (waking every 3 hours feeling a little bit "wired" and stimulated already) Can fall back asleep with no issues though.
- A little bit of agitation/less patience for things I wouldn't normally worry about it.
- Appetite feels uncontrollable at times, let's see if the Tirz & Reta combo can shut it down. I would hate for this to turn into an unintentional bulk.
Positives
- Nervous system stimulatory effects. I can feel it in & out of the gym, this is probably how my energy levels were before I became sick.
- No massive PR's, but working sets certainly don't feel as difficult vs 3-4 weeks ago.
- Becoming quite vascular around arms & shoulders, which doesn't usually happen for me unless I'm super lean
- Wider shoulders & more narrow waist. Trenbolone can indeed make the average person look more like a bodybuilder
Training was good. Felt pretty focused and got through it quite quickly with short rest periods + got lucky that most machines were free. Haven't front squatted for a good while, the 110kg was a bit slow but felt good. Elbow & shoulder mobility was surprisingly good in the front rack too, it usually goes to shit pretty quickly when I don't train the lift.
Pics
Work from yesterday, these were quite big and heavy to carry into the shop front off of the truck, came up well though. Will go back later this morning to polish the mitres & clean up.
Dinner
Cardio now, not sure if I'll get a lifting session in. Have a good day all.
Bodyweight (Morning) - 79.55kg/175lbs
PED's
20mg Testosterone Propionate (Raptor Labs)
10mg Trenbolone Acetate (Raptor Labs)
Retatrutide 1mg (Austrix Pharma/Wolfenstein)
AM Fasted Cardio - 60 minutes weighted vest walk + 25kg - 4km/2.5 miles
Training PM - Lower (Volume)
Front squat - 110kg x 1 100kg x 3, 3
Back squat - 80kg x 15, 15
Romanian deadlift - 80kg x 15, 15
Leg extension - 36kg x 15, 15, 15
Lying leg curl - 45kg x 15, x 8 + 4 (40kg) + 4 (35kg), 40kg x 15
Machine standing calf raise - 55kg x 25, 20, 17
Decline weighted crunch - +10kg x 15, 15
Ab wheel rollout on knees - x 20, 15
Nutrition
Meal 1 *** Hunger, wtf
Gluten free rice puff cereal 200g
Protein - 14g
Carbohydrates - 149g
Fat - 4g
Calories - 745
Banana 80g
Protein - 0.6g
Carbohydrates - 17g
Fat - 0g
Calories - 70
Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238
Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113
Meal 2 (Pre-workout)
2 x snakes (soft candy) 25g
Protein - 1g
Carbohydrates - 20g
Fat - 0g
Calories - 85
Meal 3 (Post workout)
Beef Rump steak with fat cap 758g
Protein - 232g
Carbohydrates - 0g
Fat - 68g
Calories - 1546
Totals
Protein - 302g
Carbohydrates - 204g
Fat - 80g
Calories - 2798
Week 1 of cycle down, minimal side effects so far.
Negatives
- Blood pressure up a few points to 130/70, need to do fasted cardio daily. Might start with a low dose of telmisartan even just for the other benefits it has. Resting heart rate up a few points.
- Some slight sleep disturbance (waking every 3 hours feeling a little bit "wired" and stimulated already) Can fall back asleep with no issues though.
- A little bit of agitation/less patience for things I wouldn't normally worry about it.
- Appetite feels uncontrollable at times, let's see if the Tirz & Reta combo can shut it down. I would hate for this to turn into an unintentional bulk.
Positives
- Nervous system stimulatory effects. I can feel it in & out of the gym, this is probably how my energy levels were before I became sick.
- No massive PR's, but working sets certainly don't feel as difficult vs 3-4 weeks ago.
- Becoming quite vascular around arms & shoulders, which doesn't usually happen for me unless I'm super lean
- Wider shoulders & more narrow waist. Trenbolone can indeed make the average person look more like a bodybuilder
Training was good. Felt pretty focused and got through it quite quickly with short rest periods + got lucky that most machines were free. Haven't front squatted for a good while, the 110kg was a bit slow but felt good. Elbow & shoulder mobility was surprisingly good in the front rack too, it usually goes to shit pretty quickly when I don't train the lift.
Pics
Work from yesterday, these were quite big and heavy to carry into the shop front off of the truck, came up well though. Will go back later this morning to polish the mitres & clean up.
Dinner
Cardio now, not sure if I'll get a lifting session in. Have a good day all.
@S187 bro meditation and yoga will help keep blood pressure numbers in control........
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Bench tops look good
Thanks, will look into it brother. I could definitely use some meditation to deal with work stress.
Yeah mate, it looks pretty good for man made/recon stone. This is the new low silica material after the ban.
Nice work on your diet
LevButlerov
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Big session with front squats moving well after time off and back squats for big volume, that’s solid lower work. Food was heavy on protein with that steak, no wonder hunger is kicking hard even with cereal stacked in. Vascularity and tighter waist showing already, so the cycle is doing its job early. And those tops are high end!
and whats that dinner? steak? @S187
18/09/25 Log
Bodyweight (Morning) - 79.55kg/175lbs
PED's
20mg Testosterone Propionate (Raptor Labs)
10mg Trenbolone Acetate (Raptor Labs)
Training - Push Heavy
Behind the neck press - 55kg x 7 (1 rep PR), 47.5kg x 12 (3 rep PR)
Low incline dumbbell bench - 36kg x 8 (1 rep PR), 30kg x 12 (3 rep PR)
Close grip bench (paused) - 85kg x 8 (3 rep PR), 75kg x 10 (1 rep PR)
Dumbbell lateral partial range to failure - 18kg x 12, 12kg x 20
Dips (Rest-Pause) - Bodyweight x 17+7+4
Overhead cable tricep extension (Rest-Pause) - 22.5kg x 12+4+4
Nautilus machine lateral raise (Rest-Pause) - 30kg x 20+6+6
Nutrition
Meal 1
Salmon sashimi 200g
Protein - 40
Carbohydrates - 0g
Fat - 26g
Calories - 416
Meal 2 (Pre-workout)
2 x snakes (soft candy) 25g
Protein - 1g
Carbohydrates - 20g
Fat - 0g
Calories - 85
Meal 3 (Post-workout)
Beef steak sirloin 486g
Protein - 145g
Carbohydrates - 0g
Fat - 22g
Calories - 778
Meal 4
Egg whites 500g/equivalent of 16
Protein - 56g
Carbohydrates - 2g
Fat - 0g
Calories - 235
Banana 80g
Protein - 0.6g
Carbohydrates - 17g
Fat - 0g
Calories - 70
Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238
Meal 5 (Woke up absolutely starving and blew the diet for the day)
Gluten free rice puff cereal 300g
Protein - 21g
Carbohydrates - 223g
Fat - 6g
Calories - 1118
Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238
Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113
Totals
Protein - 364g
Carbohydrates - 269g
Fat - 65g
Calories - 3220
Supposed to do pull, but lower back & hamstrings were a little sore still. I want them both to be fresh for heavy stiff leg deadlifts, so pull will be today instead. In hindsight I should've just taken a rest day, but was keen to lift.
Was doing good diet wise until I woke up at midnight and wanted to eat everything in sight, I just don't get it. Surely tirz and reta combined should supress appetite quite well? Is the tren really that strong in stimulating hunger and wanting carbohydrates? I'm lost here people, not sure how to tackle it.
Bodyweight (Morning) - 79.55kg/175lbs
PED's
20mg Testosterone Propionate (Raptor Labs)
10mg Trenbolone Acetate (Raptor Labs)
Training - Push Heavy
Behind the neck press - 55kg x 7 (1 rep PR), 47.5kg x 12 (3 rep PR)
Low incline dumbbell bench - 36kg x 8 (1 rep PR), 30kg x 12 (3 rep PR)
Close grip bench (paused) - 85kg x 8 (3 rep PR), 75kg x 10 (1 rep PR)
Dumbbell lateral partial range to failure - 18kg x 12, 12kg x 20
Dips (Rest-Pause) - Bodyweight x 17+7+4
Overhead cable tricep extension (Rest-Pause) - 22.5kg x 12+4+4
Nautilus machine lateral raise (Rest-Pause) - 30kg x 20+6+6
Nutrition
Meal 1
Salmon sashimi 200g
Protein - 40
Carbohydrates - 0g
Fat - 26g
Calories - 416
Meal 2 (Pre-workout)
2 x snakes (soft candy) 25g
Protein - 1g
Carbohydrates - 20g
Fat - 0g
Calories - 85
Meal 3 (Post-workout)
Beef steak sirloin 486g
Protein - 145g
Carbohydrates - 0g
Fat - 22g
Calories - 778
Meal 4
Egg whites 500g/equivalent of 16
Protein - 56g
Carbohydrates - 2g
Fat - 0g
Calories - 235
Banana 80g
Protein - 0.6g
Carbohydrates - 17g
Fat - 0g
Calories - 70
Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238
Meal 5 (Woke up absolutely starving and blew the diet for the day)
Gluten free rice puff cereal 300g
Protein - 21g
Carbohydrates - 223g
Fat - 6g
Calories - 1118
Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238
Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113
Totals
Protein - 364g
Carbohydrates - 269g
Fat - 65g
Calories - 3220
Supposed to do pull, but lower back & hamstrings were a little sore still. I want them both to be fresh for heavy stiff leg deadlifts, so pull will be today instead. In hindsight I should've just taken a rest day, but was keen to lift.
Was doing good diet wise until I woke up at midnight and wanted to eat everything in sight, I just don't get it. Surely tirz and reta combined should supress appetite quite well? Is the tren really that strong in stimulating hunger and wanting carbohydrates? I'm lost here people, not sure how to tackle it.
LevButlerov
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Strong push session, the PRs across behind the neck press, incline DB, and close grip bench show the strength phase is clicking. The dips and lateral work filled in nicely, you’re stacking solid volume on top of heavy compounds. Food wise you were on point until that midnight raid, but even then you still landed a clean 360+ protein which covers recovery.
On the hunger side, trenbolone can absolutely override retatrutide and tirzepatide, it ramps up carb cravings for a lot of guys no matter how much satiety the peptides give. What you ate at night wasn’t the end of the world, it just shifted macros higher carb, lower fat. If it keeps repeating, best fix is to pre-plan a slow-digesting meal before bed like casein or oats with egg whites so you don’t wake up starving. @S187
19/09/25 Log
Bodyweight (Morning) - 80kg/176lbs
PED's
20mg Testosterone Propionate (Raptor Labs)
10mg Trenbolone Acetate (Raptor Labs)
1mg Tirzepatide (Austrix Pharma/Wolfenstein)
Training - Pull Heavy
Stiff leg deadlift - 160kg x 1 (PR) 150kg x 1 (PR) 140kg x 5, 130kg x 6 (1 rep PR)
Weighted chin up - Bodyweight +30kg x 1 (PR), +20kg x 1, +12.5kg x 6*, +5kg x 7 (1 rep PR) *grip strength limiting me, time to get straps)
Bent over barbell row - 105kg x 8 (2 rep PR), 95kg x 11 (2 rep PR)
Barbell shrug - 170kg x 6 (PR), 150kg x 8
High pull - 60kg x 8, 8
Wide grip/bar cable row (Rest-Pause) - 65kg x 12+6+6
Dumbbell incline rear delt row - 16kg x 8, 14kg x 12
Barbell curl - 45kg x 8 (1 rep PR), 40kg x 10 (1 rep PR)
Rear delt fly machine (Rest-Pause) - 30kg x 12+7+4
Nutrition
Meal 1
Beef steak sirloin 200g
Protein - 60g
Carbohydrates - 0g
Fat - 9g
Calories - 320
Meal 2 (Pre-workout)
2 x snakes (soft candy) 25g
Protein - 1g
Carbohydrates - 20g
Fat - 0g
Calories - 85
Meal 3 (Post-workout)
Beef brisket 200g
Protein - 46g
Carbohydrates - 0g
Fat - 51g
Calories - 660
Steamed white rice 200g
Protein - 5.5g
Carbohydrates - 55.7g
Fat 0.6g
Calories - 260
Meal 4
Gluten free rice puff cereal 200g
Protein - 14g
Carbohydrates - 149g
Fat - 4g
Calories - 745
Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238
Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113
Totals
Protein - 171g
Carbohydrates - 243g
Fat - 72g
Calories - 2421
Good session except for some tendon pain in the beginning. Warm ups were feeling lighter than usual for the SLDL, so I just kept adding weight to see what I could pull. I haven't touched 160kg for more than 12 months, so that was nice. But I think it took a bit out of me, as I didn't get a rep PR on my top set.
Diet was ok, would've been in a slight deficit after activity. I seemed to look a bit leaner yesterday too which was strange after the late night carb binge the night before. Photo's are a bit crappy & blurry, not used to taking them or posing.
Probably just some cardio today, will rest up for heavy lower body tomorrow. Thanks for reading.
Bodyweight (Morning) - 80kg/176lbs
PED's
20mg Testosterone Propionate (Raptor Labs)
10mg Trenbolone Acetate (Raptor Labs)
1mg Tirzepatide (Austrix Pharma/Wolfenstein)
Training - Pull Heavy
Stiff leg deadlift - 160kg x 1 (PR) 150kg x 1 (PR) 140kg x 5, 130kg x 6 (1 rep PR)
Weighted chin up - Bodyweight +30kg x 1 (PR), +20kg x 1, +12.5kg x 6*, +5kg x 7 (1 rep PR) *grip strength limiting me, time to get straps)
Bent over barbell row - 105kg x 8 (2 rep PR), 95kg x 11 (2 rep PR)
Barbell shrug - 170kg x 6 (PR), 150kg x 8
High pull - 60kg x 8, 8
Wide grip/bar cable row (Rest-Pause) - 65kg x 12+6+6
Dumbbell incline rear delt row - 16kg x 8, 14kg x 12
Barbell curl - 45kg x 8 (1 rep PR), 40kg x 10 (1 rep PR)
Rear delt fly machine (Rest-Pause) - 30kg x 12+7+4
Nutrition
Meal 1
Beef steak sirloin 200g
Protein - 60g
Carbohydrates - 0g
Fat - 9g
Calories - 320
Meal 2 (Pre-workout)
2 x snakes (soft candy) 25g
Protein - 1g
Carbohydrates - 20g
Fat - 0g
Calories - 85
Meal 3 (Post-workout)
Beef brisket 200g
Protein - 46g
Carbohydrates - 0g
Fat - 51g
Calories - 660
Steamed white rice 200g
Protein - 5.5g
Carbohydrates - 55.7g
Fat 0.6g
Calories - 260
Meal 4
Gluten free rice puff cereal 200g
Protein - 14g
Carbohydrates - 149g
Fat - 4g
Calories - 745
Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238
Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113
Totals
Protein - 171g
Carbohydrates - 243g
Fat - 72g
Calories - 2421
Good session except for some tendon pain in the beginning. Warm ups were feeling lighter than usual for the SLDL, so I just kept adding weight to see what I could pull. I haven't touched 160kg for more than 12 months, so that was nice. But I think it took a bit out of me, as I didn't get a rep PR on my top set.
Diet was ok, would've been in a slight deficit after activity. I seemed to look a bit leaner yesterday too which was strange after the late night carb binge the night before. Photo's are a bit crappy & blurry, not used to taking them or posing.
Probably just some cardio today, will rest up for heavy lower body tomorrow. Thanks for reading.
LevButlerov
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You look good but protein is really low do you feel alright? seems you're not in ketosis yet as well. @S187 Diet landed a little short on protein and calories but the carb hit from cereal and rice kept training fueled, that’s why the warmups felt lighter. Looking leaner after a binge just points to glycogen shifts, nothing to worry about, the photos will start showing more detail once consistency stays locked.
Pull day was strong, stacking multiple PRs on stiff leg deadlifts, chins, rows and curls shows the PED stack is driving progress even with tendon pain nagging. 160kg moving after a year away is big, and the barbell rows at 105kg for 8 reps are quality numbers.
Yeah I feel fine mate. I love high protein, but honestly it's not that satiating to me like other people claim it is while dieting. Will probably hit double that amount today, was just busy yesterday and out of the house most of the day.
Think it's time to bite the bullet and start adding veg to every meal, see if that curbs the late night cravings. I'm doing ok, but really wanted to be in a bigger deficit to lose as much fat as possible.
While my diet isn't horrible, I think the tren is doing much of the work. I would have nowhere near the same amount of progress just running testosterone & another mild compound.
Yes, pleased with the strength & muscle memory gains so far, but numbers are still quite low. Closer to 200kg deadlift & 180kg squat, I'll be much more content.
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High protein alone won’t always kill cravings, adding veg with every meal is a smart move and will help fill you up without wrecking the deficit. Tren definitely drives fat loss harder than just test and a mild add-on, but don’t lean on it too much, the diet still sets the look. Strength will climb back as you keep running this, once deadlift is back near 200kg and squat around 180kg you’ll feel right where you want to be.
@S187 back is looking diced! it looks great. the back training is on point
bro you looking good if you ask me. the macros on point. need more red meat @S187
much respect for being honest about diet. @S187 That tells me you still have room to improve. The back is looking diced.
@S187 Keep up the good work boss. The physique is, looking on point. Looking strong and muscular and also very fit.
This is one of the best training sessions I've seen. And I'm glad that you're hitting PRS. Keep up the good work man, even on Lower calories.@S187
bros look good on this! the training and hard work is paying off. @S187 physique is outstanding
Yeah me too man, I've been doing carnivore on and off for years and I'm sure it's the fat that's satiating not the mussel meat. If I don't go for the fat first or if I got low fat meat I could eat kilograms of it no problem but with high fat sometimes I'd have a big lunch and later go to bed having completely forgotten to eat dinner. Seemed to work like that in other high protien low fat configurations I've tried too. Starting on retatrutide completely changed all that for me tho. How is the tirzepatide working out for you bro?
Thanks Steve. Not quite diced, but looking better. Back & arms are one of the last things to lean out for me
Thanks BM. I'd include more red meat if I could control the rest of my diet, but it's just too many cals for now. Come bulking season I'm going to buy a whole cow.
Got it mate. I'm fine on most barbell exercises, but the pull up bar circumference is pretty damn thick, my hands not so much + the sweat just fucks it completely.
Never really done grip training, good shout to suggest it. What would you recommend Mobster? Farmers walks/carries, plate pinching, heavy pulls strapless?
No point in lying. If I'm supposed to be eating X calories, reporting that I'm eating Y calories, and I'm making no progress, it's obvious that I'm BSing. Need accountability.
Thanks thick boy
PR's definitely keep motivation high. Thanks for the compliment brother.
Thanks big man. A long way off of you, but getting there.
Hey Van, how's things brother?
Yep, it's the fat. I'd be fine eating a nice fatty ribeye or brisket, but the leaner cuts and I'm just starving a couple of hours later. Honestly the Tirz hasn't done much, just added Reta too. Seems the other anabolic is just too overpowering in regards to appetite.
I'm still going to run them for the duration. Perhaps if I'm not getting any appetite suppression, they'll work in the background for body recomposition, insulin sensitivity, lipids etc.
20/09/25 Log
Bodyweight (Morning) - 80.55kg/177lbs
Blood pressure - 130/70
Resting heart rate - 70
Body measurements taken & recorded, will compare weekly.
PED's
20mg Testosterone Propionate (Raptor Labs)
10mg Trenbolone Acetate (Raptor Labs)
1mg Retatrutide (Austrix Pharma/Wolfenstein)
Training - AM Fasted cardio - 30 minutes Rogue air assault bike - Zone 2/65-70% max heart rate
Nutrition (Semi blowout)
Meal 1
Beef steak sirloin 100g
Protein - 30g
Carbohydrates - 0g
Fat - 4.5g
Calories - 160
Meal 2
Low fat greek yoghurt 200g
Protein - 18g
Carbohydrates - 8g
Fat - 0g
Calories - 111
Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238
Meal 3
Mixed sashimi 300g (tuna, salmon, scallops) *estimating
Protein - 70g
Carbohydrates - 0g
Fat - 14.7g
Calories - 434
Meal 4
Chicken breast 564g
Protein - 174g
Carbohydrates - 0g
Fat - 25.4g
Calories - 976
Avocado 80g
Protein - 1.6g
Carbohydrates - 1.5g
Fat - 12.3g
Calories - 134
Meal 5
Cottage cheese 250g
Protein - 30g
Carbohydrates - 10.8g
Fat - 4.5g
Calories - 205
Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238
Meal 6
Gluten free rice puff cereal 200g
Protein - 14g
Carbohydrates - 149g
Fat - 4g
Calories - 745
Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238
Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113
Misc
Coconut water - 1 litre throughout the day
Protein - 0g
Carbohydrates - 49g
Fat - 0g
Calories - 208
Potassium - 2220mg
Totals
Protein - 461g
Carbohydrates - 246g
Fat - 79g
Calories - 3678
Day started off fine with appetite, then got progressively worse closer to bedtime. I thought the casein from the cottage cheese would digest slowly and keep me full.....but not to be. Quite thirsty too, hence the 1 litre of coconut water. Need to go out today and buy some vegetables and start adding them today.
Blood pressure & RHR are up, not surprising. Those are probably the 2 main side effects you're guaranteed to have on trenbolone & retatrutide. Need to maintain cardio everyday, 60 minutes if possible.
Heavy lower body today, hoping to set some PR's and get some decent volume in to put all this food to good use.
Have a great Sunday all.
Bodyweight (Morning) - 80.55kg/177lbs
Blood pressure - 130/70
Resting heart rate - 70
Body measurements taken & recorded, will compare weekly.
PED's
20mg Testosterone Propionate (Raptor Labs)
10mg Trenbolone Acetate (Raptor Labs)
1mg Retatrutide (Austrix Pharma/Wolfenstein)
Training - AM Fasted cardio - 30 minutes Rogue air assault bike - Zone 2/65-70% max heart rate
Nutrition (Semi blowout)
Meal 1
Beef steak sirloin 100g
Protein - 30g
Carbohydrates - 0g
Fat - 4.5g
Calories - 160
Meal 2
Low fat greek yoghurt 200g
Protein - 18g
Carbohydrates - 8g
Fat - 0g
Calories - 111
Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238
Meal 3
Mixed sashimi 300g (tuna, salmon, scallops) *estimating
Protein - 70g
Carbohydrates - 0g
Fat - 14.7g
Calories - 434
Meal 4
Chicken breast 564g
Protein - 174g
Carbohydrates - 0g
Fat - 25.4g
Calories - 976
Avocado 80g
Protein - 1.6g
Carbohydrates - 1.5g
Fat - 12.3g
Calories - 134
Meal 5
Cottage cheese 250g
Protein - 30g
Carbohydrates - 10.8g
Fat - 4.5g
Calories - 205
Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238
Meal 6
Gluten free rice puff cereal 200g
Protein - 14g
Carbohydrates - 149g
Fat - 4g
Calories - 745
Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238
Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113
Misc
Coconut water - 1 litre throughout the day
Protein - 0g
Carbohydrates - 49g
Fat - 0g
Calories - 208
Potassium - 2220mg
Totals
Protein - 461g
Carbohydrates - 246g
Fat - 79g
Calories - 3678
Day started off fine with appetite, then got progressively worse closer to bedtime. I thought the casein from the cottage cheese would digest slowly and keep me full.....but not to be. Quite thirsty too, hence the 1 litre of coconut water. Need to go out today and buy some vegetables and start adding them today.
Blood pressure & RHR are up, not surprising. Those are probably the 2 main side effects you're guaranteed to have on trenbolone & retatrutide. Need to maintain cardio everyday, 60 minutes if possible.
Heavy lower body today, hoping to set some PR's and get some decent volume in to put all this food to good use.
Have a great Sunday all.
Things are really good thanks bro! I wouldn't wrote off those drugs yet bro and I think it's not abnormal either. I did a bit of research first (like listening to the three podcast episodes about each of them
) and I was fully expecting to not feel anything at all for like a month so when it smacked me upside the head the very next day I was definitely surprised. I got up in the morning at like 7am, made my usual instant coffee with like 50ml of full fat milk and if just sat in my guts making me feel worse and worse until I went straight back to sleep at 8am. That's what lead to the fat realisation haha. That was the whole 2mg dose and yesterday I had my first EOD shot of a third of that (I did 20ius on the micro-needle of my 10mg/3ml solution instead of 60iu) There's lots of reports online of people not noticing appetite suppression until the 5th week and stuff. For this drug I think it's useful to look at some regular medical sources and see how it's used in weight loss and its not cycled, and seems to he a pretty long term thing from what I can tell. And last night I was chatting to @Dave1288499 who uses it during bulks too and had good reason. It's atcually super trippy shit man, I have no idea how they can even make something like this. I would hang in there man. I did see Steve's messages to you but are too planning to switch after the tirzepatide runs out or keep trying to run both? Personally I'd run it out and switch to retatrutide. Do what Steve did and look at what the stock market thinks
But hang in there bro, I think it's gonna be worth it for us all. I think in regular medical settings I'd be classed as having an abnormal reaction but there's others I found who the same thing happened to despite most being of the longer-term more mild onset variety. And hit me up if you got any questions or want to talk about it. The guy from the company sponsoring my reta log is a weight loss consultant of some type and is very knowledgeable about them and has seem lots of people start so I can ask him to help us too. I'm in a group with a bunch of his weight loss clients so have seen a bunch of people starting on it too. When I get back today I'll hit up that chat and see what the general consensus about time frames is.
Have you seen the logger @2G2B ? He's also doing the same as us.
Yeah I haven't used reta for bulking yet to clarify but it is a practice I've seen done enough to understand how it works basically you lower the dose I'm intending like 1mg when I try, it seems to benefit insulin sensitivity and nutrient partitioning through that from what I'd seen. Hypoglycemia is quite common, I've experienced it a few times on reta. It seems have positive effects on kidney, heart and organ health which is another reason I am interested in running it in the off season. At the end of the day we don't actually know what is the normal response to this compound because it's very new and we only have medical studies on it, it's going to be a few years before we truly understand itThings are really good thanks bro! I wouldn't wrote off those drugs yet bro and I think it's not abnormal either. I did a bit of research first (like listening to the three podcast episodes about each of them
There's lots of reports online of people not noticing appetite suppression until the 5th week and stuff. For this drug I think it's useful to look at some regular medical sources and see how it's used in weight loss and its not cycled, and seems to he a pretty long term thing from what I can tell. And last night I was chatting to @Dave1288499 who uses it during bulks too and had good reason. It's atcually super trippy shit man, I have no idea how they can even make something like this. I would hang in there man. I did see Steve's messages to you but are too planning to switch after the tirzepatide runs out or keep trying to run both? Personally I'd run it out and switch to retatrutide. Do what Steve did and look at what the stock market thinks
But hang in there bro, I think it's gonna be worth it for us all. I think in regular medical settings I'd be classed as having an abnormal reaction but there's others I found who the same thing happened to despite most being of the longer-term more mild onset variety. And hit me up if you got any questions or want to talk about it. The guy from the company sponsoring my reta log is a weight loss consultant of some type and is very knowledgeable about them and has seem lots of people start so I can ask him to help us too. I'm in a group with a bunch of his weight loss clients so have seen a bunch of people starting on it too. When I get back today I'll hit up that chat and see what the general consensus about time frames is.
Have you seen the logger @2G2B ? He's also doing the same as us.
That's a very good point. Some people would say we're on the cutting edge but with reta I don't think so.
I spent a decade importing random research chemicals and injecting them to hopefuly get high, none of that ever made it anywhere and half of it I dunno why I didn't grow a third arm but reta is way, way beyond anything like that. I don't see why it won't be approved soon.
As Stevesmi pointed out the stock market thinks so, and that's corrupt as shit, all the friends of the fucks at the fda getting in would have driven that up for sure. All the wheels are in motion as far as I can tell.
Unbelievable the underground has this in production already though.
We get everything as soon as they start Mass production in China or a scientist leaks it. I think reta has shown promise like it could legit change things like the mitochondria stacks are actually changing things but we won't know until enough people fuck up and kill themselves what the don't do protocols are
Sounds like it's working well for you bro, it's a nice solution when you're running low on food too.Things are really good thanks bro! I wouldn't wrote off those drugs yet bro and I think it's not abnormal either. I did a bit of research first (like listening to the three podcast episodes about each of them
There's lots of reports online of people not noticing appetite suppression until the 5th week and stuff. For this drug I think it's useful to look at some regular medical sources and see how it's used in weight loss and its not cycled, and seems to he a pretty long term thing from what I can tell. And last night I was chatting to @Dave1288499 who uses it during bulks too and had good reason. It's atcually super trippy shit man, I have no idea how they can even make something like this. I would hang in there man. I did see Steve's messages to you but are too planning to switch after the tirzepatide runs out or keep trying to run both? Personally I'd run it out and switch to retatrutide. Do what Steve did and look at what the stock market thinks
But hang in there bro, I think it's gonna be worth it for us all. I think in regular medical settings I'd be classed as having an abnormal reaction but there's others I found who the same thing happened to despite most being of the longer-term more mild onset variety. And hit me up if you got any questions or want to talk about it. The guy from the company sponsoring my reta log is a weight loss consultant of some type and is very knowledgeable about them and has seem lots of people start so I can ask him to help us too. I'm in a group with a bunch of his weight loss clients so have seen a bunch of people starting on it too. When I get back today I'll hit up that chat and see what the general consensus about time frames is.
Have you seen the logger @2G2B ? He's also doing the same as us.
Yeah I've had a look online on reddit & youtube about people's experiences, and they can vary a bit. Some get by on a starting dose of 2mg per week or below, for other's it doesn't start working until 4-6mg per week.
Running both at the moment, I'll just give it time and see what happens. Maybe next week will bump up the tirz if it's still having no effect.
Thanks for the offer big fella, will hit you up if I need any troubleshooting
LevButlerov
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Food was stacked, 460+g protein with plenty of clean sources and even a blowout day still looked pretty tight overall. Thirst and hunger creeping back late is normal with tren and retatrutide in play, adding veg will help fill that gap and keep digestion smoother. BP and RHR creeping up is expected on that stack, so daily cardio like you said is going to be key. With this fuel in you, heavy lower today is the perfect time to chase PRs and put it to work.
@S187 looking super lean and jacked bro! Back is wide!
Those quads!!!
Moving good weight on those SLDL's. You doing them for back (not legs)?
Yeah mate, want to get those erectors nice and thick. They'll still hit hamstrings a little, but Romanian deads on leg day is my main hip hinge for those.
Always took me ages to recover from conventional deadlifts, I don't miss them at all.
bro red meat needed to grow into a man like meThanks Steve. Not quite diced, but looking better. Back & arms are one of the last things to lean out for me
Thanks BM. I'd include more red meat if I could control the rest of my diet, but it's just too many cals for now. Come bulking season I'm going to buy a whole cow.
Got it mate. I'm fine on most barbell exercises, but the pull up bar circumference is pretty damn thick, my hands not so much + the sweat just fucks it completely.
Never really done grip training, good shout to suggest it. What would you recommend Mobster? Farmers walks/carries, plate pinching, heavy pulls strapless?
No point in lying. If I'm supposed to be eating X calories, reporting that I'm eating Y calories, and I'm making no progress, it's obvious that I'm BSing. Need accountability.
Thanks thick boy
PR's definitely keep motivation high. Thanks for the compliment brother.
Thanks big man. A long way off of you, but getting there.
Hey Van, how's things brother?
Yep, it's the fat. I'd be fine eating a nice fatty ribeye or brisket, but the leaner cuts and I'm just starving a couple of hours later. Honestly the Tirz hasn't done much, just added Reta too. Seems the other anabolic is just too overpowering in regards to appetite.
I'm still going to run them for the duration. Perhaps if I'm not getting any appetite suppression, they'll work in the background for body recomposition, insulin sensitivity, lipids etc.
yes but remember you can't hit PR's forever. and that is okay!Thanks Steve. Not quite diced, but looking better. Back & arms are one of the last things to lean out for me
Thanks BM. I'd include more red meat if I could control the rest of my diet, but it's just too many cals for now. Come bulking season I'm going to buy a whole cow.
Got it mate. I'm fine on most barbell exercises, but the pull up bar circumference is pretty damn thick, my hands not so much + the sweat just fucks it completely.
Never really done grip training, good shout to suggest it. What would you recommend Mobster? Farmers walks/carries, plate pinching, heavy pulls strapless?
No point in lying. If I'm supposed to be eating X calories, reporting that I'm eating Y calories, and I'm making no progress, it's obvious that I'm BSing. Need accountability.
Thanks thick boy
PR's definitely keep motivation high. Thanks for the compliment brother.
Thanks big man. A long way off of you, but getting there.
Hey Van, how's things brother?
Yep, it's the fat. I'd be fine eating a nice fatty ribeye or brisket, but the leaner cuts and I'm just starving a couple of hours later. Honestly the Tirz hasn't done much, just added Reta too. Seems the other anabolic is just too overpowering in regards to appetite.
I'm still going to run them for the duration. Perhaps if I'm not getting any appetite suppression, they'll work in the background for body recomposition, insulin sensitivity, lipids etc.
@S187 man the trading looks awesome. Bet you had a killer pump. The physique pics looks great. Looking lean and the back is looking defined.
21/09/25 Log
Bodyweight (Morning) - 80.85kg/177lbs
PED's
20mg Testosterone Propionate (Raptor Labs)
10mg Trenbolone Acetate (Raptor Labs)
Cardio - AM Fasted - 30 minutes Rogue air assault bike - Zone 2/65-70% max heart rate
Training - Lower heavy
Squat - 130kg x 1, 115kg x 8 (2 rep PR) 105kg x 10 (2 rep PR)
Romanian deadlift - 105kg x 8 (2 rep PR) 100kg x 10 (4 rep PR)
Machine standing calf raise - 75kg x 8, 70kg x 12, 65kg x 15
Leg Extension Rest-Pause - 40kg x 18+8+7
Lying leg curl Rest-Pause - 55kg x 14+4+3
Seated calf raise Rest-Pause - 25kg x 15+15+12
Decline weighted crunch - +20kg x 8, 6 +15kg x 8
Back extension - +10kg x 15, 15
Ab wheel rollout on knees - 12, 12
Hanging leg raise - 14, 10
Nutrition
Meal 1
Salmon 100g
Protein - 24g
Carbohydrates - 0g
Fat - 6g
Calories - 150
Avocado 136g
Protein - 3g
Carbohydrates - 2.5g
Fat - 21g
Calories - 227
Meal 2 (Pre-workout)
4 x snakes (soft candy) 50g
Protein - 2g
Carbohydrates - 40g
Fat - 0g
Calories - 171
Meal 3 (Post-workout)
Egg whites 500g/equivalent of 16
Protein - 56g
Carbohydrates - 2g
Fat - 0g
Calories - 235
Pineapple 250g
Protein - 1g
Carbohydrates - 33g
Fat - 0.5g
Calories - 135
Gluten free rice puff cereal 100g
Protein - 7g
Carbohydrates - 75g
Fat - 2g
Calories - 745
Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119
Low fat lactose free milk 125ml
Protein - 4.3g
Carbohydrates - 6.2g
Fat - 1.6g
Calories 56
Meal 4 (Fell asleep after meal 3, woke up around 10pm and was too lazy to cook or prep food)
Gluten free rice puff cereal 200g
Protein - 14g
Carbohydrates - 149g
Fat - 4g
Calories - 373
Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238
Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113
Totals
Protein - 193g
Carbohydrates - 304g
Fat - 59g
Calories - 2608
Session was decent. The 130kg squat felt pretty solid, was going to try for 140 which was my last tested 1RM a month ago, but I wanted to save the energy for the work sets. I'm confident my new 1RM would be around 145, maybe 150.
Annoyed that I blew my diet after training. I was already feeling tired from the morning yesterday, so post workout I went to take a "nap". Wake up 4 hours later, and I can't be bothered cooking the steak & veg I had ready for my next meal. Cereal & whey to the rescue again, it's a really bad habit. I need to start meal prepping, not taking naps that late in the day or do both.
I swear, I seem to look better in the mirror, but photos always come up worse. Need to figure out how to correct the left/right imbalance especially for legs, it's been an issue for 10+ years now.
Cardio soon, full day of work then will try for a pull volume session once I clock off. Have a great Monday all (To the Aussies anyway).
Bodyweight (Morning) - 80.85kg/177lbs
PED's
20mg Testosterone Propionate (Raptor Labs)
10mg Trenbolone Acetate (Raptor Labs)
Cardio - AM Fasted - 30 minutes Rogue air assault bike - Zone 2/65-70% max heart rate
Training - Lower heavy
Squat - 130kg x 1, 115kg x 8 (2 rep PR) 105kg x 10 (2 rep PR)
Romanian deadlift - 105kg x 8 (2 rep PR) 100kg x 10 (4 rep PR)
Machine standing calf raise - 75kg x 8, 70kg x 12, 65kg x 15
Leg Extension Rest-Pause - 40kg x 18+8+7
Lying leg curl Rest-Pause - 55kg x 14+4+3
Seated calf raise Rest-Pause - 25kg x 15+15+12
Decline weighted crunch - +20kg x 8, 6 +15kg x 8
Back extension - +10kg x 15, 15
Ab wheel rollout on knees - 12, 12
Hanging leg raise - 14, 10
Nutrition
Meal 1
Salmon 100g
Protein - 24g
Carbohydrates - 0g
Fat - 6g
Calories - 150
Avocado 136g
Protein - 3g
Carbohydrates - 2.5g
Fat - 21g
Calories - 227
Meal 2 (Pre-workout)
4 x snakes (soft candy) 50g
Protein - 2g
Carbohydrates - 40g
Fat - 0g
Calories - 171
Meal 3 (Post-workout)
Egg whites 500g/equivalent of 16
Protein - 56g
Carbohydrates - 2g
Fat - 0g
Calories - 235
Pineapple 250g
Protein - 1g
Carbohydrates - 33g
Fat - 0.5g
Calories - 135
Gluten free rice puff cereal 100g
Protein - 7g
Carbohydrates - 75g
Fat - 2g
Calories - 745
Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119
Low fat lactose free milk 125ml
Protein - 4.3g
Carbohydrates - 6.2g
Fat - 1.6g
Calories 56
Meal 4 (Fell asleep after meal 3, woke up around 10pm and was too lazy to cook or prep food)
Gluten free rice puff cereal 200g
Protein - 14g
Carbohydrates - 149g
Fat - 4g
Calories - 373
Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238
Low fat lactose free milk 250ml
Protein - 8.5g
Carbohydrates - 12g
Fat - 3g
Calories 113
Totals
Protein - 193g
Carbohydrates - 304g
Fat - 59g
Calories - 2608
Session was decent. The 130kg squat felt pretty solid, was going to try for 140 which was my last tested 1RM a month ago, but I wanted to save the energy for the work sets. I'm confident my new 1RM would be around 145, maybe 150.
Annoyed that I blew my diet after training. I was already feeling tired from the morning yesterday, so post workout I went to take a "nap". Wake up 4 hours later, and I can't be bothered cooking the steak & veg I had ready for my next meal. Cereal & whey to the rescue again, it's a really bad habit. I need to start meal prepping, not taking naps that late in the day or do both.
I swear, I seem to look better in the mirror, but photos always come up worse. Need to figure out how to correct the left/right imbalance especially for legs, it's been an issue for 10+ years now.
Cardio soon, full day of work then will try for a pull volume session once I clock off. Have a great Monday all (To the Aussies anyway).
LevButlerov
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Strong lower day, hitting 115kg x 8 and 105kg x 10 for PRs after a 130 single shows your squat base is moving up and the RDL PRs right after back it up. Calves and leg isolation work had big rest-pause volume, nice way to load more without wrecking joints. Food total still gave you almost 200g protein and over 300g carbs so recovery will be fine, even if the cereal swap is becoming a crutch. Photos vs mirror is just angles and lighting, don’t stress it, strength numbers and fullness are proving you’re progressing.
22/09/25 Log
Bodyweight (Morning) - 80.2kg/176lbs
PED's
20mg Testosterone Propionate (Raptor Labs)
10mg Trenbolone Acetate (Raptor Labs)
Cardio - None, but got around 20k steps at work and probably lifted around 8000kg worth of stone (no, not all at once
)
Training - Pull Volume + strength maintenance
Stiff leg deadlift (1 plate deficit) 140kg x 1, 120kg x 3, 3, 3
Weighted Chin up - Bodyweight +30kg x 1, +10kg x 3, 3
Barbell shrug - 120kg x 15, 12
High pull - 60kg x 5, 45kg x 10, 10, 10
V handle cable row - 65kg x 15, 15
Behind the neck wide grip pulldown - 45kg x 15, 15
Incline dumbbell rear delt row - 14kg x 12, 12kg x 15
Barbell curl - 30kg x 15, 15
Incline dumbbell hammer curl - 10kg x 12, 10
Rear delt fly machine - 23kg x 15, 18kg x 18
Nautilus pullover Rest-Pause - 57kg x 12+6+6
Nutrition
Meal 1
Beef steak sirloin 325g
Protein - 97g
Carbohydrates - 0g
Fat - 14.6g
Calories - 520
Avocado 150g
Protein - 3g
Carbohydrates - 2.8g
Fat - 23g
Calories - 251
Meal 2 (Pre-workout)
Haribo gummi bear candy 39g
Protein - 2g
Carbohydrates - 33g
Fat - 0g
Calories - 140
Meal 3 (Post-workout)
Beef Rump steak with fat cap 743g
Protein - 228g
Carbohydrates - 0g
Fat - 67g
Calories - 1516
***Mixed vegetables steamed (peas, beans, corn, broccoli) 300g
Protein - 9.8g
Carbohydrates - 21g
Fibre - 13g
Fat - 2.2g
Calories - 169
Meal 4
Cottage cheese 250g
Protein - 30g
Carbohydrates - 10.8g
Fat - 4.5g
Calories - 205
Pineapple 250g
Protein - 1g
Carbohydrates - 33g
Fat - 0.5g
Calories - 135
Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119
Totals
Protein - 394g
Carbohydrates - 103g
Fat - 114g
Calories - 3054
Active day at work but it's good for increasing NEAT, I didn't feel so bad going over maintenance cals. I felt pretty dead after work, was going to skip gym & just sleep when I got home. Decided to just down an espresso and head off because it was only a lighter pull session, to be honest I would've just rested if a heavy session was planned. Got in there, did a few strength maintenance sets, did my pump sets and got out.
Pretty big news. My post workout meal would've been the first time in about 4 years that I've prepared and eaten a full portion of vegetables. I really thought my guts would've reacted badly and I was going to spontaneously combust, but it digested just fine. I also didn't wake up late in the night with carb cravings, so I think veg is the key to keeping me full.
Training later today maybe. See how I'm feeling, due for a rest day. Thanks for reading.
Bodyweight (Morning) - 80.2kg/176lbs
PED's
20mg Testosterone Propionate (Raptor Labs)
10mg Trenbolone Acetate (Raptor Labs)
Cardio - None, but got around 20k steps at work and probably lifted around 8000kg worth of stone (no, not all at once
)Training - Pull Volume + strength maintenance
Stiff leg deadlift (1 plate deficit) 140kg x 1, 120kg x 3, 3, 3
Weighted Chin up - Bodyweight +30kg x 1, +10kg x 3, 3
Barbell shrug - 120kg x 15, 12
High pull - 60kg x 5, 45kg x 10, 10, 10
V handle cable row - 65kg x 15, 15
Behind the neck wide grip pulldown - 45kg x 15, 15
Incline dumbbell rear delt row - 14kg x 12, 12kg x 15
Barbell curl - 30kg x 15, 15
Incline dumbbell hammer curl - 10kg x 12, 10
Rear delt fly machine - 23kg x 15, 18kg x 18
Nautilus pullover Rest-Pause - 57kg x 12+6+6
Nutrition
Meal 1
Beef steak sirloin 325g
Protein - 97g
Carbohydrates - 0g
Fat - 14.6g
Calories - 520
Avocado 150g
Protein - 3g
Carbohydrates - 2.8g
Fat - 23g
Calories - 251
Meal 2 (Pre-workout)
Haribo gummi bear candy 39g
Protein - 2g
Carbohydrates - 33g
Fat - 0g
Calories - 140
Meal 3 (Post-workout)
Beef Rump steak with fat cap 743g
Protein - 228g
Carbohydrates - 0g
Fat - 67g
Calories - 1516
***Mixed vegetables steamed (peas, beans, corn, broccoli) 300g
Protein - 9.8g
Carbohydrates - 21g
Fibre - 13g
Fat - 2.2g
Calories - 169
Meal 4
Cottage cheese 250g
Protein - 30g
Carbohydrates - 10.8g
Fat - 4.5g
Calories - 205
Pineapple 250g
Protein - 1g
Carbohydrates - 33g
Fat - 0.5g
Calories - 135
Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119
Totals
Protein - 394g
Carbohydrates - 103g
Fat - 114g
Calories - 3054
Active day at work but it's good for increasing NEAT, I didn't feel so bad going over maintenance cals. I felt pretty dead after work, was going to skip gym & just sleep when I got home. Decided to just down an espresso and head off because it was only a lighter pull session, to be honest I would've just rested if a heavy session was planned. Got in there, did a few strength maintenance sets, did my pump sets and got out.
Pretty big news. My post workout meal would've been the first time in about 4 years that I've prepared and eaten a full portion of vegetables. I really thought my guts would've reacted badly and I was going to spontaneously combust, but it digested just fine. I also didn't wake up late in the night with carb cravings, so I think veg is the key to keeping me full.
Training later today maybe. See how I'm feeling, due for a rest day. Thanks for reading.
Pigsy
Veteran Mod
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I want some of that in my Tummy22/09/25 Log
Bodyweight (Morning) - 80.2kg/176lbs
PED's
20mg Testosterone Propionate (Raptor Labs)
10mg Trenbolone Acetate (Raptor Labs)
Cardio - None, but got around 20k steps at work and probably lifted around 8000kg worth of stone (no, not all at once
Training - Pull Volume + strength maintenance
Stiff leg deadlift (1 plate deficit) 140kg x 1, 120kg x 3, 3, 3
Weighted Chin up - Bodyweight +30kg x 1, +10kg x 3, 3
Barbell shrug - 120kg x 15, 12
High pull - 60kg x 5, 45kg x 10, 10, 10
V handle cable row - 65kg x 15, 15
Behind the neck wide grip pulldown - 45kg x 15, 15
Incline dumbbell rear delt row - 14kg x 12, 12kg x 15
Barbell curl - 30kg x 15, 15
Incline dumbbell hammer curl - 10kg x 12, 10
Rear delt fly machine - 23kg x 15, 18kg x 18
Nautilus pullover Rest-Pause - 57kg x 12+6+6
Nutrition
Meal 1
Beef steak sirloin 325g
Protein - 97g
Carbohydrates - 0g
Fat - 14.6g
Calories - 520
Avocado 150g
Protein - 3g
Carbohydrates - 2.8g
Fat - 23g
Calories - 251
Meal 2 (Pre-workout)
Haribo gummi bear candy 39g
Protein - 2g
Carbohydrates - 33g
Fat - 0g
Calories - 140
Meal 3 (Post-workout)
Beef Rump steak with fat cap 743g
Protein - 228g
Carbohydrates - 0g
Fat - 67g
Calories - 1516
***Mixed vegetables steamed (peas, beans, corn, broccoli) 300g
Protein - 9.8g
Carbohydrates - 21g
Fibre - 13g
Fat - 2.2g
Calories - 169
Meal 4
Cottage cheese 250g
Protein - 30g
Carbohydrates - 10.8g
Fat - 4.5g
Calories - 205
Pineapple 250g
Protein - 1g
Carbohydrates - 33g
Fat - 0.5g
Calories - 135
Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119
Totals
Protein - 394g
Carbohydrates - 103g
Fat - 114g
Calories - 3054
Active day at work but it's good for increasing NEAT, I didn't feel so bad going over maintenance cals. I felt pretty dead after work, was going to skip gym & just sleep when I got home. Decided to just down an espresso and head off because it was only a lighter pull session, to be honest I would've just rested if a heavy session was planned. Got in there, did a few strength maintenance sets, did my pump sets and got out.
Pretty big news. My post workout meal would've been the first time in about 4 years that I've prepared and eaten a full portion of vegetables. I really thought my guts would've reacted badly and I was going to spontaneously combust, but it digested just fine. I also didn't wake up late in the night with carb cravings, so I think veg is the key to keeping me full.
Training later today maybe. See how I'm feeling, due for a rest day. Thanks for reading.
View attachment 121908View attachment 121909
Hahaha, Pigsy I don't think you're underfed or malnourished, bloody unit. I'll definitely shout you a nice big steak if I ever head over to the westI want some of that in my Tummy
Pigsy
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Sounds like a deal. And take you around my place and all the tourist attractionsHahaha, Pigsy I don't think you're underfed or malnourished, bloody unit. I'll definitely shout you a nice big steak if I ever head over to the west
LevButlerov
Veteran Mod
Head Moderator
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80kg bodyweight with that workload at the job plus 20k steps is no joke, moving stone like that makes the gym feel like accessory work. Strong call keeping the stiff leg pulls in, that 140kg single off deficit after all that labor shows the base is still there. Food looked beastly too, that rump steak haul plus actually adding in 300g veg was a win, digestion held up and fullness carried into the night which is huge for recovery. Espresso save was the right move for a lighter pull, you got the pump work in without frying yourself, now let the rest day decide itself depending how the body feels. @S18722/09/25 Log
Bodyweight (Morning) - 80.2kg/176lbs
PED's
20mg Testosterone Propionate (Raptor Labs)
10mg Trenbolone Acetate (Raptor Labs)
Cardio - None, but got around 20k steps at work and probably lifted around 8000kg worth of stone (no, not all at once
Training - Pull Volume + strength maintenance
Stiff leg deadlift (1 plate deficit) 140kg x 1, 120kg x 3, 3, 3
Weighted Chin up - Bodyweight +30kg x 1, +10kg x 3, 3
Barbell shrug - 120kg x 15, 12
High pull - 60kg x 5, 45kg x 10, 10, 10
V handle cable row - 65kg x 15, 15
Behind the neck wide grip pulldown - 45kg x 15, 15
Incline dumbbell rear delt row - 14kg x 12, 12kg x 15
Barbell curl - 30kg x 15, 15
Incline dumbbell hammer curl - 10kg x 12, 10
Rear delt fly machine - 23kg x 15, 18kg x 18
Nautilus pullover Rest-Pause - 57kg x 12+6+6
Nutrition
Meal 1
Beef steak sirloin 325g
Protein - 97g
Carbohydrates - 0g
Fat - 14.6g
Calories - 520
Avocado 150g
Protein - 3g
Carbohydrates - 2.8g
Fat - 23g
Calories - 251
Meal 2 (Pre-workout)
Haribo gummi bear candy 39g
Protein - 2g
Carbohydrates - 33g
Fat - 0g
Calories - 140
Meal 3 (Post-workout)
Beef Rump steak with fat cap 743g
Protein - 228g
Carbohydrates - 0g
Fat - 67g
Calories - 1516
***Mixed vegetables steamed (peas, beans, corn, broccoli) 300g
Protein - 9.8g
Carbohydrates - 21g
Fibre - 13g
Fat - 2.2g
Calories - 169
Meal 4
Cottage cheese 250g
Protein - 30g
Carbohydrates - 10.8g
Fat - 4.5g
Calories - 205
Pineapple 250g
Protein - 1g
Carbohydrates - 33g
Fat - 0.5g
Calories - 135
Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119
Totals
Protein - 394g
Carbohydrates - 103g
Fat - 114g
Calories - 3054
Active day at work but it's good for increasing NEAT, I didn't feel so bad going over maintenance cals. I felt pretty dead after work, was going to skip gym & just sleep when I got home. Decided to just down an espresso and head off because it was only a lighter pull session, to be honest I would've just rested if a heavy session was planned. Got in there, did a few strength maintenance sets, did my pump sets and got out.
Pretty big news. My post workout meal would've been the first time in about 4 years that I've prepared and eaten a full portion of vegetables. I really thought my guts would've reacted badly and I was going to spontaneously combust, but it digested just fine. I also didn't wake up late in the night with carb cravings, so I think veg is the key to keeping me full.
Training later today maybe. See how I'm feeling, due for a rest day. Thanks for reading.
View attachment 121908View attachment 121909
BIG WIN! veggie win
@S187 veggies are important. they have things in them that we need. Broccoli, for example, has something called indole 3 carbinol which is a cancer killing compound22/09/25 Log
Bodyweight (Morning) - 80.2kg/176lbs
PED's
20mg Testosterone Propionate (Raptor Labs)
10mg Trenbolone Acetate (Raptor Labs)
Cardio - None, but got around 20k steps at work and probably lifted around 8000kg worth of stone (no, not all at once
Training - Pull Volume + strength maintenance
Stiff leg deadlift (1 plate deficit) 140kg x 1, 120kg x 3, 3, 3
Weighted Chin up - Bodyweight +30kg x 1, +10kg x 3, 3
Barbell shrug - 120kg x 15, 12
High pull - 60kg x 5, 45kg x 10, 10, 10
V handle cable row - 65kg x 15, 15
Behind the neck wide grip pulldown - 45kg x 15, 15
Incline dumbbell rear delt row - 14kg x 12, 12kg x 15
Barbell curl - 30kg x 15, 15
Incline dumbbell hammer curl - 10kg x 12, 10
Rear delt fly machine - 23kg x 15, 18kg x 18
Nautilus pullover Rest-Pause - 57kg x 12+6+6
Nutrition
Meal 1
Beef steak sirloin 325g
Protein - 97g
Carbohydrates - 0g
Fat - 14.6g
Calories - 520
Avocado 150g
Protein - 3g
Carbohydrates - 2.8g
Fat - 23g
Calories - 251
Meal 2 (Pre-workout)
Haribo gummi bear candy 39g
Protein - 2g
Carbohydrates - 33g
Fat - 0g
Calories - 140
Meal 3 (Post-workout)
Beef Rump steak with fat cap 743g
Protein - 228g
Carbohydrates - 0g
Fat - 67g
Calories - 1516
***Mixed vegetables steamed (peas, beans, corn, broccoli) 300g
Protein - 9.8g
Carbohydrates - 21g
Fibre - 13g
Fat - 2.2g
Calories - 169
Meal 4
Cottage cheese 250g
Protein - 30g
Carbohydrates - 10.8g
Fat - 4.5g
Calories - 205
Pineapple 250g
Protein - 1g
Carbohydrates - 33g
Fat - 0.5g
Calories - 135
Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119
Totals
Protein - 394g
Carbohydrates - 103g
Fat - 114g
Calories - 3054
Active day at work but it's good for increasing NEAT, I didn't feel so bad going over maintenance cals. I felt pretty dead after work, was going to skip gym & just sleep when I got home. Decided to just down an espresso and head off because it was only a lighter pull session, to be honest I would've just rested if a heavy session was planned. Got in there, did a few strength maintenance sets, did my pump sets and got out.
Pretty big news. My post workout meal would've been the first time in about 4 years that I've prepared and eaten a full portion of vegetables. I really thought my guts would've reacted badly and I was going to spontaneously combust, but it digested just fine. I also didn't wake up late in the night with carb cravings, so I think veg is the key to keeping me full.
Training later today maybe. See how I'm feeling, due for a rest day. Thanks for reading.
View attachment 121908View attachment 121909
bro the red meat looking good if you ask me. i hope that texas grassfed. better be! @S18722/09/25 Log
Bodyweight (Morning) - 80.2kg/176lbs
PED's
20mg Testosterone Propionate (Raptor Labs)
10mg Trenbolone Acetate (Raptor Labs)
Cardio - None, but got around 20k steps at work and probably lifted around 8000kg worth of stone (no, not all at once
Training - Pull Volume + strength maintenance
Stiff leg deadlift (1 plate deficit) 140kg x 1, 120kg x 3, 3, 3
Weighted Chin up - Bodyweight +30kg x 1, +10kg x 3, 3
Barbell shrug - 120kg x 15, 12
High pull - 60kg x 5, 45kg x 10, 10, 10
V handle cable row - 65kg x 15, 15
Behind the neck wide grip pulldown - 45kg x 15, 15
Incline dumbbell rear delt row - 14kg x 12, 12kg x 15
Barbell curl - 30kg x 15, 15
Incline dumbbell hammer curl - 10kg x 12, 10
Rear delt fly machine - 23kg x 15, 18kg x 18
Nautilus pullover Rest-Pause - 57kg x 12+6+6
Nutrition
Meal 1
Beef steak sirloin 325g
Protein - 97g
Carbohydrates - 0g
Fat - 14.6g
Calories - 520
Avocado 150g
Protein - 3g
Carbohydrates - 2.8g
Fat - 23g
Calories - 251
Meal 2 (Pre-workout)
Haribo gummi bear candy 39g
Protein - 2g
Carbohydrates - 33g
Fat - 0g
Calories - 140
Meal 3 (Post-workout)
Beef Rump steak with fat cap 743g
Protein - 228g
Carbohydrates - 0g
Fat - 67g
Calories - 1516
***Mixed vegetables steamed (peas, beans, corn, broccoli) 300g
Protein - 9.8g
Carbohydrates - 21g
Fibre - 13g
Fat - 2.2g
Calories - 169
Meal 4
Cottage cheese 250g
Protein - 30g
Carbohydrates - 10.8g
Fat - 4.5g
Calories - 205
Pineapple 250g
Protein - 1g
Carbohydrates - 33g
Fat - 0.5g
Calories - 135
Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119
Totals
Protein - 394g
Carbohydrates - 103g
Fat - 114g
Calories - 3054
Active day at work but it's good for increasing NEAT, I didn't feel so bad going over maintenance cals. I felt pretty dead after work, was going to skip gym & just sleep when I got home. Decided to just down an espresso and head off because it was only a lighter pull session, to be honest I would've just rested if a heavy session was planned. Got in there, did a few strength maintenance sets, did my pump sets and got out.
Pretty big news. My post workout meal would've been the first time in about 4 years that I've prepared and eaten a full portion of vegetables. I really thought my guts would've reacted badly and I was going to spontaneously combust, but it digested just fine. I also didn't wake up late in the night with carb cravings, so I think veg is the key to keeping me full.
Training later today maybe. See how I'm feeling, due for a rest day. Thanks for reading.
View attachment 121908View attachment 121909
@S187 food is looking on point bro!22/09/25 Log
Bodyweight (Morning) - 80.2kg/176lbs
PED's
20mg Testosterone Propionate (Raptor Labs)
10mg Trenbolone Acetate (Raptor Labs)
Cardio - None, but got around 20k steps at work and probably lifted around 8000kg worth of stone (no, not all at once
Training - Pull Volume + strength maintenance
Stiff leg deadlift (1 plate deficit) 140kg x 1, 120kg x 3, 3, 3
Weighted Chin up - Bodyweight +30kg x 1, +10kg x 3, 3
Barbell shrug - 120kg x 15, 12
High pull - 60kg x 5, 45kg x 10, 10, 10
V handle cable row - 65kg x 15, 15
Behind the neck wide grip pulldown - 45kg x 15, 15
Incline dumbbell rear delt row - 14kg x 12, 12kg x 15
Barbell curl - 30kg x 15, 15
Incline dumbbell hammer curl - 10kg x 12, 10
Rear delt fly machine - 23kg x 15, 18kg x 18
Nautilus pullover Rest-Pause - 57kg x 12+6+6
Nutrition
Meal 1
Beef steak sirloin 325g
Protein - 97g
Carbohydrates - 0g
Fat - 14.6g
Calories - 520
Avocado 150g
Protein - 3g
Carbohydrates - 2.8g
Fat - 23g
Calories - 251
Meal 2 (Pre-workout)
Haribo gummi bear candy 39g
Protein - 2g
Carbohydrates - 33g
Fat - 0g
Calories - 140
Meal 3 (Post-workout)
Beef Rump steak with fat cap 743g
Protein - 228g
Carbohydrates - 0g
Fat - 67g
Calories - 1516
***Mixed vegetables steamed (peas, beans, corn, broccoli) 300g
Protein - 9.8g
Carbohydrates - 21g
Fibre - 13g
Fat - 2.2g
Calories - 169
Meal 4
Cottage cheese 250g
Protein - 30g
Carbohydrates - 10.8g
Fat - 4.5g
Calories - 205
Pineapple 250g
Protein - 1g
Carbohydrates - 33g
Fat - 0.5g
Calories - 135
Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119
Totals
Protein - 394g
Carbohydrates - 103g
Fat - 114g
Calories - 3054
Active day at work but it's good for increasing NEAT, I didn't feel so bad going over maintenance cals. I felt pretty dead after work, was going to skip gym & just sleep when I got home. Decided to just down an espresso and head off because it was only a lighter pull session, to be honest I would've just rested if a heavy session was planned. Got in there, did a few strength maintenance sets, did my pump sets and got out.
Pretty big news. My post workout meal would've been the first time in about 4 years that I've prepared and eaten a full portion of vegetables. I really thought my guts would've reacted badly and I was going to spontaneously combust, but it digested just fine. I also didn't wake up late in the night with carb cravings, so I think veg is the key to keeping me full.
Training later today maybe. See how I'm feeling, due for a rest day. Thanks for reading.
View attachment 121908View attachment 121909
Admittedly frequency is pretty high, but I know I'll be forced to take rest days when the works hours pile up. Been lucky the last week with a few days off of work.
very nice on the weight training. @S187 I like how you mix up the training, it looks really good. That's what you got to do.22/09/25 Log
Bodyweight (Morning) - 80.2kg/176lbs
PED's
20mg Testosterone Propionate (Raptor Labs)
10mg Trenbolone Acetate (Raptor Labs)
Cardio - None, but got around 20k steps at work and probably lifted around 8000kg worth of stone (no, not all at once
Training - Pull Volume + strength maintenance
Stiff leg deadlift (1 plate deficit) 140kg x 1, 120kg x 3, 3, 3
Weighted Chin up - Bodyweight +30kg x 1, +10kg x 3, 3
Barbell shrug - 120kg x 15, 12
High pull - 60kg x 5, 45kg x 10, 10, 10
V handle cable row - 65kg x 15, 15
Behind the neck wide grip pulldown - 45kg x 15, 15
Incline dumbbell rear delt row - 14kg x 12, 12kg x 15
Barbell curl - 30kg x 15, 15
Incline dumbbell hammer curl - 10kg x 12, 10
Rear delt fly machine - 23kg x 15, 18kg x 18
Nautilus pullover Rest-Pause - 57kg x 12+6+6
Nutrition
Meal 1
Beef steak sirloin 325g
Protein - 97g
Carbohydrates - 0g
Fat - 14.6g
Calories - 520
Avocado 150g
Protein - 3g
Carbohydrates - 2.8g
Fat - 23g
Calories - 251
Meal 2 (Pre-workout)
Haribo gummi bear candy 39g
Protein - 2g
Carbohydrates - 33g
Fat - 0g
Calories - 140
Meal 3 (Post-workout)
Beef Rump steak with fat cap 743g
Protein - 228g
Carbohydrates - 0g
Fat - 67g
Calories - 1516
***Mixed vegetables steamed (peas, beans, corn, broccoli) 300g
Protein - 9.8g
Carbohydrates - 21g
Fibre - 13g
Fat - 2.2g
Calories - 169
Meal 4
Cottage cheese 250g
Protein - 30g
Carbohydrates - 10.8g
Fat - 4.5g
Calories - 205
Pineapple 250g
Protein - 1g
Carbohydrates - 33g
Fat - 0.5g
Calories - 135
Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119
Totals
Protein - 394g
Carbohydrates - 103g
Fat - 114g
Calories - 3054
Active day at work but it's good for increasing NEAT, I didn't feel so bad going over maintenance cals. I felt pretty dead after work, was going to skip gym & just sleep when I got home. Decided to just down an espresso and head off because it was only a lighter pull session, to be honest I would've just rested if a heavy session was planned. Got in there, did a few strength maintenance sets, did my pump sets and got out.
Pretty big news. My post workout meal would've been the first time in about 4 years that I've prepared and eaten a full portion of vegetables. I really thought my guts would've reacted badly and I was going to spontaneously combust, but it digested just fine. I also didn't wake up late in the night with carb cravings, so I think veg is the key to keeping me full.
Training later today maybe. See how I'm feeling, due for a rest day. Thanks for reading.
View attachment 121908View attachment 121909
@S187 Wow. That meal you put together looks fantastic. I had to zoom in on it. That is some good looking meat.22/09/25 Log
Bodyweight (Morning) - 80.2kg/176lbs
PED's
20mg Testosterone Propionate (Raptor Labs)
10mg Trenbolone Acetate (Raptor Labs)
Cardio - None, but got around 20k steps at work and probably lifted around 8000kg worth of stone (no, not all at once
Training - Pull Volume + strength maintenance
Stiff leg deadlift (1 plate deficit) 140kg x 1, 120kg x 3, 3, 3
Weighted Chin up - Bodyweight +30kg x 1, +10kg x 3, 3
Barbell shrug - 120kg x 15, 12
High pull - 60kg x 5, 45kg x 10, 10, 10
V handle cable row - 65kg x 15, 15
Behind the neck wide grip pulldown - 45kg x 15, 15
Incline dumbbell rear delt row - 14kg x 12, 12kg x 15
Barbell curl - 30kg x 15, 15
Incline dumbbell hammer curl - 10kg x 12, 10
Rear delt fly machine - 23kg x 15, 18kg x 18
Nautilus pullover Rest-Pause - 57kg x 12+6+6
Nutrition
Meal 1
Beef steak sirloin 325g
Protein - 97g
Carbohydrates - 0g
Fat - 14.6g
Calories - 520
Avocado 150g
Protein - 3g
Carbohydrates - 2.8g
Fat - 23g
Calories - 251
Meal 2 (Pre-workout)
Haribo gummi bear candy 39g
Protein - 2g
Carbohydrates - 33g
Fat - 0g
Calories - 140
Meal 3 (Post-workout)
Beef Rump steak with fat cap 743g
Protein - 228g
Carbohydrates - 0g
Fat - 67g
Calories - 1516
***Mixed vegetables steamed (peas, beans, corn, broccoli) 300g
Protein - 9.8g
Carbohydrates - 21g
Fibre - 13g
Fat - 2.2g
Calories - 169
Meal 4
Cottage cheese 250g
Protein - 30g
Carbohydrates - 10.8g
Fat - 4.5g
Calories - 205
Pineapple 250g
Protein - 1g
Carbohydrates - 33g
Fat - 0.5g
Calories - 135
Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119
Totals
Protein - 394g
Carbohydrates - 103g
Fat - 114g
Calories - 3054
Active day at work but it's good for increasing NEAT, I didn't feel so bad going over maintenance cals. I felt pretty dead after work, was going to skip gym & just sleep when I got home. Decided to just down an espresso and head off because it was only a lighter pull session, to be honest I would've just rested if a heavy session was planned. Got in there, did a few strength maintenance sets, did my pump sets and got out.
Pretty big news. My post workout meal would've been the first time in about 4 years that I've prepared and eaten a full portion of vegetables. I really thought my guts would've reacted badly and I was going to spontaneously combust, but it digested just fine. I also didn't wake up late in the night with carb cravings, so I think veg is the key to keeping me full.
Training later today maybe. See how I'm feeling, due for a rest day. Thanks for reading.
View attachment 121908View attachment 121909
@S187 bros your work alone is a lot of exercise lol. you lifted a ton of weight. and then did a ton of cardio. good job!22/09/25 Log
Bodyweight (Morning) - 80.2kg/176lbs
PED's
20mg Testosterone Propionate (Raptor Labs)
10mg Trenbolone Acetate (Raptor Labs)
Cardio - None, but got around 20k steps at work and probably lifted around 8000kg worth of stone (no, not all at once
Training - Pull Volume + strength maintenance
Stiff leg deadlift (1 plate deficit) 140kg x 1, 120kg x 3, 3, 3
Weighted Chin up - Bodyweight +30kg x 1, +10kg x 3, 3
Barbell shrug - 120kg x 15, 12
High pull - 60kg x 5, 45kg x 10, 10, 10
V handle cable row - 65kg x 15, 15
Behind the neck wide grip pulldown - 45kg x 15, 15
Incline dumbbell rear delt row - 14kg x 12, 12kg x 15
Barbell curl - 30kg x 15, 15
Incline dumbbell hammer curl - 10kg x 12, 10
Rear delt fly machine - 23kg x 15, 18kg x 18
Nautilus pullover Rest-Pause - 57kg x 12+6+6
Nutrition
Meal 1
Beef steak sirloin 325g
Protein - 97g
Carbohydrates - 0g
Fat - 14.6g
Calories - 520
Avocado 150g
Protein - 3g
Carbohydrates - 2.8g
Fat - 23g
Calories - 251
Meal 2 (Pre-workout)
Haribo gummi bear candy 39g
Protein - 2g
Carbohydrates - 33g
Fat - 0g
Calories - 140
Meal 3 (Post-workout)
Beef Rump steak with fat cap 743g
Protein - 228g
Carbohydrates - 0g
Fat - 67g
Calories - 1516
***Mixed vegetables steamed (peas, beans, corn, broccoli) 300g
Protein - 9.8g
Carbohydrates - 21g
Fibre - 13g
Fat - 2.2g
Calories - 169
Meal 4
Cottage cheese 250g
Protein - 30g
Carbohydrates - 10.8g
Fat - 4.5g
Calories - 205
Pineapple 250g
Protein - 1g
Carbohydrates - 33g
Fat - 0.5g
Calories - 135
Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119
Totals
Protein - 394g
Carbohydrates - 103g
Fat - 114g
Calories - 3054
Active day at work but it's good for increasing NEAT, I didn't feel so bad going over maintenance cals. I felt pretty dead after work, was going to skip gym & just sleep when I got home. Decided to just down an espresso and head off because it was only a lighter pull session, to be honest I would've just rested if a heavy session was planned. Got in there, did a few strength maintenance sets, did my pump sets and got out.
Pretty big news. My post workout meal would've been the first time in about 4 years that I've prepared and eaten a full portion of vegetables. I really thought my guts would've reacted badly and I was going to spontaneously combust, but it digested just fine. I also didn't wake up late in the night with carb cravings, so I think veg is the key to keeping me full.
Training later today maybe. See how I'm feeling, due for a rest day. Thanks for reading.
View attachment 121908View attachment 121909
nice job on this food! @S187 Those are easy to make meals and they pack a punch when it comes to protein. That's great that you're getting 400 g.22/09/25 Log
Bodyweight (Morning) - 80.2kg/176lbs
PED's
20mg Testosterone Propionate (Raptor Labs)
10mg Trenbolone Acetate (Raptor Labs)
Cardio - None, but got around 20k steps at work and probably lifted around 8000kg worth of stone (no, not all at once
Training - Pull Volume + strength maintenance
Stiff leg deadlift (1 plate deficit) 140kg x 1, 120kg x 3, 3, 3
Weighted Chin up - Bodyweight +30kg x 1, +10kg x 3, 3
Barbell shrug - 120kg x 15, 12
High pull - 60kg x 5, 45kg x 10, 10, 10
V handle cable row - 65kg x 15, 15
Behind the neck wide grip pulldown - 45kg x 15, 15
Incline dumbbell rear delt row - 14kg x 12, 12kg x 15
Barbell curl - 30kg x 15, 15
Incline dumbbell hammer curl - 10kg x 12, 10
Rear delt fly machine - 23kg x 15, 18kg x 18
Nautilus pullover Rest-Pause - 57kg x 12+6+6
Nutrition
Meal 1
Beef steak sirloin 325g
Protein - 97g
Carbohydrates - 0g
Fat - 14.6g
Calories - 520
Avocado 150g
Protein - 3g
Carbohydrates - 2.8g
Fat - 23g
Calories - 251
Meal 2 (Pre-workout)
Haribo gummi bear candy 39g
Protein - 2g
Carbohydrates - 33g
Fat - 0g
Calories - 140
Meal 3 (Post-workout)
Beef Rump steak with fat cap 743g
Protein - 228g
Carbohydrates - 0g
Fat - 67g
Calories - 1516
***Mixed vegetables steamed (peas, beans, corn, broccoli) 300g
Protein - 9.8g
Carbohydrates - 21g
Fibre - 13g
Fat - 2.2g
Calories - 169
Meal 4
Cottage cheese 250g
Protein - 30g
Carbohydrates - 10.8g
Fat - 4.5g
Calories - 205
Pineapple 250g
Protein - 1g
Carbohydrates - 33g
Fat - 0.5g
Calories - 135
Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119
Totals
Protein - 394g
Carbohydrates - 103g
Fat - 114g
Calories - 3054
Active day at work but it's good for increasing NEAT, I didn't feel so bad going over maintenance cals. I felt pretty dead after work, was going to skip gym & just sleep when I got home. Decided to just down an espresso and head off because it was only a lighter pull session, to be honest I would've just rested if a heavy session was planned. Got in there, did a few strength maintenance sets, did my pump sets and got out.
Pretty big news. My post workout meal would've been the first time in about 4 years that I've prepared and eaten a full portion of vegetables. I really thought my guts would've reacted badly and I was going to spontaneously combust, but it digested just fine. I also didn't wake up late in the night with carb cravings, so I think veg is the key to keeping me full.
Training later today maybe. See how I'm feeling, due for a rest day. Thanks for reading.
View attachment 121908View attachment 121909
Back looks really good
That looks incredible22/09/25 Log
Bodyweight (Morning) - 80.2kg/176lbs
PED's
20mg Testosterone Propionate (Raptor Labs)
10mg Trenbolone Acetate (Raptor Labs)
Cardio - None, but got around 20k steps at work and probably lifted around 8000kg worth of stone (no, not all at once
Training - Pull Volume + strength maintenance
Stiff leg deadlift (1 plate deficit) 140kg x 1, 120kg x 3, 3, 3
Weighted Chin up - Bodyweight +30kg x 1, +10kg x 3, 3
Barbell shrug - 120kg x 15, 12
High pull - 60kg x 5, 45kg x 10, 10, 10
V handle cable row - 65kg x 15, 15
Behind the neck wide grip pulldown - 45kg x 15, 15
Incline dumbbell rear delt row - 14kg x 12, 12kg x 15
Barbell curl - 30kg x 15, 15
Incline dumbbell hammer curl - 10kg x 12, 10
Rear delt fly machine - 23kg x 15, 18kg x 18
Nautilus pullover Rest-Pause - 57kg x 12+6+6
Nutrition
Meal 1
Beef steak sirloin 325g
Protein - 97g
Carbohydrates - 0g
Fat - 14.6g
Calories - 520
Avocado 150g
Protein - 3g
Carbohydrates - 2.8g
Fat - 23g
Calories - 251
Meal 2 (Pre-workout)
Haribo gummi bear candy 39g
Protein - 2g
Carbohydrates - 33g
Fat - 0g
Calories - 140
Meal 3 (Post-workout)
Beef Rump steak with fat cap 743g
Protein - 228g
Carbohydrates - 0g
Fat - 67g
Calories - 1516
***Mixed vegetables steamed (peas, beans, corn, broccoli) 300g
Protein - 9.8g
Carbohydrates - 21g
Fibre - 13g
Fat - 2.2g
Calories - 169
Meal 4
Cottage cheese 250g
Protein - 30g
Carbohydrates - 10.8g
Fat - 4.5g
Calories - 205
Pineapple 250g
Protein - 1g
Carbohydrates - 33g
Fat - 0.5g
Calories - 135
Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119
Totals
Protein - 394g
Carbohydrates - 103g
Fat - 114g
Calories - 3054
Active day at work but it's good for increasing NEAT, I didn't feel so bad going over maintenance cals. I felt pretty dead after work, was going to skip gym & just sleep when I got home. Decided to just down an espresso and head off because it was only a lighter pull session, to be honest I would've just rested if a heavy session was planned. Got in there, did a few strength maintenance sets, did my pump sets and got out.
Pretty big news. My post workout meal would've been the first time in about 4 years that I've prepared and eaten a full portion of vegetables. I really thought my guts would've reacted badly and I was going to spontaneously combust, but it digested just fine. I also didn't wake up late in the night with carb cravings, so I think veg is the key to keeping me full.
Training later today maybe. See how I'm feeling, due for a rest day. Thanks for reading.
View attachment 121908View attachment 121909
23/09/25 Log
Bodyweight (Morning) - 80.2kg/176lbs
PED's
20mg Testosterone Propionate (Raptor Labs)
10mg Trenbolone Acetate (Raptor Labs)
2.5mg Tirzepatide (Austrix Pharma/Wolfenstein) Bumping to 5mg per week
Cardio - None, 15k steps at work
Training - Push miscellaneous
Behind the neck press - 70kg x 0, 65kg x 1, 55kg x 3, 3, 3
Narrow grip flat bench - 105kg x 1, 110kg x 1, 90kg x 3, 3
Smith machine seated BTN press - 50kg x 12, 12, 11
Dumbbell incline bench - 30kg x 10, 27.5kg x 8
Dumbbell lateral - 18kg x 10 (partials), 12kg x 10, 10 kg x 12, 12
Dips - Bodyweight x 22, 16, 15
Nutrition
Meal 1
Salmon 100g
Protein - 24g
Carbohydrates - 0g
Fat - 6g
Calories - 150
Avocado 123g
Protein - 2.4g
Carbohydrates - 2.3g
Fat - 19g
Calories - 205
Meal 2 (Pre-workout)
Banana 80g
Protein - 0.6g
Carbohydrates - 17g
Fat - 0g
Calories - 70
Haribo gummi bear candy 39g
Protein - 2g
Carbohydrates - 33g
Fat - 0g
Calories - 140
Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119
Meal 3 (Post-workout)
Tuna 150g
Protein - 36g
Carbohydrates - 0
Fat - 10.6g
Calories - 242
Low fat greek yoghurt 100g
Protein - 9g
Carbohydrates - 4g
Fat - 0g
Calories - 55
Gluten free rice puff cereal 100g
Protein - 7g
Carbohydrates - 74g
Fat - 2g
Calories - 373
Mixed berries 250g
Protein - 1.8g
Carbohydrates - 18g
Fat - 1g
Calories - 102
Meal 4
Cottage cheese 250g
Protein - 30g
Carbohydrates - 10.8g
Fat - 4.5g
Calories - 205
Mixed berries 250g
Protein - 1.8g
Carbohydrates - 18g
Fat - 1g
Calories - 102
Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119
Totals
Protein - 184g
Carbohydrates - 187g
Fat - 50g
Calories - 2002
Late log, things have been really hectic the last couple of days: grandma in hospital, sister & her husband arriving back from overseas, long work hours. Will probably take the next couple of days off training, feeling a bit beat up mentally & I've got 3 hours of driving ahead of me tomorrow to a job and back.
Visited a different gym, so felt a little bit lost. The layout was kind of strange & they were missing a few machines. Busy as hell too.
Bodyweight (Morning) - 80.2kg/176lbs
PED's
20mg Testosterone Propionate (Raptor Labs)
10mg Trenbolone Acetate (Raptor Labs)
2.5mg Tirzepatide (Austrix Pharma/Wolfenstein) Bumping to 5mg per week
Cardio - None, 15k steps at work
Training - Push miscellaneous
Behind the neck press - 70kg x 0, 65kg x 1, 55kg x 3, 3, 3
Narrow grip flat bench - 105kg x 1, 110kg x 1, 90kg x 3, 3
Smith machine seated BTN press - 50kg x 12, 12, 11
Dumbbell incline bench - 30kg x 10, 27.5kg x 8
Dumbbell lateral - 18kg x 10 (partials), 12kg x 10, 10 kg x 12, 12
Dips - Bodyweight x 22, 16, 15
Nutrition
Meal 1
Salmon 100g
Protein - 24g
Carbohydrates - 0g
Fat - 6g
Calories - 150
Avocado 123g
Protein - 2.4g
Carbohydrates - 2.3g
Fat - 19g
Calories - 205
Meal 2 (Pre-workout)
Banana 80g
Protein - 0.6g
Carbohydrates - 17g
Fat - 0g
Calories - 70
Haribo gummi bear candy 39g
Protein - 2g
Carbohydrates - 33g
Fat - 0g
Calories - 140
Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119
Meal 3 (Post-workout)
Tuna 150g
Protein - 36g
Carbohydrates - 0
Fat - 10.6g
Calories - 242
Low fat greek yoghurt 100g
Protein - 9g
Carbohydrates - 4g
Fat - 0g
Calories - 55
Gluten free rice puff cereal 100g
Protein - 7g
Carbohydrates - 74g
Fat - 2g
Calories - 373
Mixed berries 250g
Protein - 1.8g
Carbohydrates - 18g
Fat - 1g
Calories - 102
Meal 4
Cottage cheese 250g
Protein - 30g
Carbohydrates - 10.8g
Fat - 4.5g
Calories - 205
Mixed berries 250g
Protein - 1.8g
Carbohydrates - 18g
Fat - 1g
Calories - 102
Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119
Totals
Protein - 184g
Carbohydrates - 187g
Fat - 50g
Calories - 2002
Late log, things have been really hectic the last couple of days: grandma in hospital, sister & her husband arriving back from overseas, long work hours. Will probably take the next couple of days off training, feeling a bit beat up mentally & I've got 3 hours of driving ahead of me tomorrow to a job and back.
Visited a different gym, so felt a little bit lost. The layout was kind of strange & they were missing a few machines. Busy as hell too.
@S187 Oh! Looks like not a great gym bro....look for alternatives.........
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Pressing numbers look solid even with the chaos going on, dips especially strong with those reps after all the other work. Food is clean and protein’s right where it needs to be, just a bit low on calories for the workload you’re under so no wonder you’re feeling beat down. With family stuff and long drives stacked on top of training, taking a couple rest days is the smartest move, you’ll come back fresher and ready to push again.
Diet looks really good Bru
24/09/25 Log
Bodyweight (Morning) - 80.8kg/177lbs
PED's
20mg Testosterone Propionate (Raptor Labs)
10mg Trenbolone Acetate (Raptor Labs)
Cardio - None, 20k steps at work
Training - None
Nutrition
Meal 1
Chicken breast 564g
Protein - 174g
Carbohydrates - 0g
Fat - 25.4g
Calories - 976
Mixed vegetables steamed (peas, beans, corn, broccoli) 300g
Protein - 9.8g
Carbohydrates - 21g
Fibre - 13g
Fat - 2.2g
Calories - 169
Totals
Protein - 200g
Carbohydrates - 21g
Fat - 30g
Calories - 1233
Zero time to even scratch my ass at work. Wasn't hungry all day and even struggled to finish my only meal of the day. Pretty abnormal, but perhaps it was the Tirzepatide dosage increase from 1mg to 2.5mg.
No training probably helped curb appetite for the day too. Happy to get a big deficit for the day, but I don't want to turn it into a habit because I know recovery, energy levels & training intensity will all tank, even if I'm burning alot of fat on those days.
Behind a day with logging, just alot going on. Will post log from 25th when I finish work today.
Bodyweight (Morning) - 80.8kg/177lbs
PED's
20mg Testosterone Propionate (Raptor Labs)
10mg Trenbolone Acetate (Raptor Labs)
Cardio - None, 20k steps at work
Training - None
Nutrition
Meal 1
Chicken breast 564g
Protein - 174g
Carbohydrates - 0g
Fat - 25.4g
Calories - 976
Mixed vegetables steamed (peas, beans, corn, broccoli) 300g
Protein - 9.8g
Carbohydrates - 21g
Fibre - 13g
Fat - 2.2g
Calories - 169
Totals
Protein - 200g
Carbohydrates - 21g
Fat - 30g
Calories - 1233
Zero time to even scratch my ass at work. Wasn't hungry all day and even struggled to finish my only meal of the day. Pretty abnormal, but perhaps it was the Tirzepatide dosage increase from 1mg to 2.5mg.
No training probably helped curb appetite for the day too. Happy to get a big deficit for the day, but I don't want to turn it into a habit because I know recovery, energy levels & training intensity will all tank, even if I'm burning alot of fat on those days.
Behind a day with logging, just alot going on. Will post log from 25th when I finish work today.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
That tirzepatide jump to 2.5mg will absolutely crush appetite so it makes sense you struggled to get food in, but running a whole day at barely 1200 cals with that workload isn’t sustainable. Deficit is fine here and there but long term your recovery and training will suffer, especially with tren in the mix. Better to keep protein spread across at least 3 meals even if appetite is low so muscle and energy don’t take the hit.
I do like your protein meal clean, but add some shakes with honey to boost up the carbs. @S187
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