Female Log Female IFBB Pro 2026 Road to Olympia Qualification Journal

[BodyMonster34]

Hi everyone! Been missing for a bit hey a little busy

Truthfully haven’t had much changes to plan except a big bump in food mostly and throwing in anadrol 2x a week

Food:
350C (from 300c)
200P
80F (from 50F)

Gear:
100 EQ/wk
50 primo/wk
10mg anadrol 2x a week
Reta 2mg/wk
GH 8iu
Lantus 5iu

Training :
Still 3 on 1 off (running an upper lower split)

Cheers Evo fam!
I might have my primo and eq ratios swapped. Personally prefer how I feel and look on primo

sister you look strong. remind me of wife when she was leaner. @Jigglybuff my wife now 440lbs you should train her

 

[Ulter]

Hi everyone! Been missing for a bit hey a little busy

Truthfully haven’t had much changes to plan except a big bump in food mostly and throwing in anadrol 2x a week

Food:
350C (from 300c)
200P
80F (from 50F)

Gear:
100 EQ/wk
50 primo/wk
10mg anadrol 2x a week
Reta 2mg/wk
GH 8iu
Lantus 5iu

Training :
Still 3 on 1 off (running an upper lower split)

Cheers Evo fam!
I might have my primo and eq ratios swapped. Personally prefer how I feel and look on primo

@Jigglybuff thanks for laying out a female stack. that will help others. i'm changing and now i support females using gear

 

[ROIDDERS]

Hi everyone! Been missing for a bit hey a little busy

Truthfully haven’t had much changes to plan except a big bump in food mostly and throwing in anadrol 2x a week

Food:
350C (from 300c)
200P
80F (from 50F)

Gear:
100 EQ/wk
50 primo/wk
10mg anadrol 2x a week
Reta 2mg/wk
GH 8iu
Lantus 5iu

Training :
Still 3 on 1 off (running an upper lower split)

Cheers Evo fam!
I might have my primo and eq ratios swapped. Personally prefer how I feel and look on primo

wow you look amazing. one of the most strongest and muscular women i've seen. you are a machine! @Jigglybuff

 

[ceo]

Hi everyone! Been missing for a bit hey a little busy

Truthfully haven’t had much changes to plan except a big bump in food mostly and throwing in anadrol 2x a week

Food:
350C (from 300c)
200P
80F (from 50F)

Gear:
100 EQ/wk
50 primo/wk
10mg anadrol 2x a week
Reta 2mg/wk
GH 8iu
Lantus 5iu

Training :
Still 3 on 1 off (running an upper lower split)

Cheers Evo fam!
I might have my primo and eq ratios swapped. Personally prefer how I feel and look on primo

sister always good to see you @Jigglybuff i love the training. its looking good if you ask me

 

[Jigglybuff]

Had a cheat meal this weekend with the family. Korean food it was — oxtail , beef ribs and pretzels (I wish I ate more than 2). Definitely got a big pretzel pump this morning and this was a fasted workout too.

Pumps and PRs today! Generally this week I am very very happy with how training has been going . I can feel the execution getting better m each time I get to a new weight and hold it for 2-4 weeks . Patience is key when training . Chasing more reps at the same weight before increasing is key but the harder thing is doing so with so much accuracy. Training definitely is a skill that we can’t ever be too good in

 

[Jigglybuff]

You look amazing in the pic sister PUMP! @Jigglybuff
Food bump looks good, extra carbs and fats will drive strength and fullness especially with the anadrol hits in there. Primo usually feels cleaner than EQ for most, so if you like the look and feel on higher primo that’s the better call. GH at 8iu with retatrutide and lantus backing it is already a heavy setup, so small adjustments in the anabolics will make the difference without overcomplicating it. Training split is simple and effective, just keep intensity high on those upper lower days.
check @BeMe @RoidRageWife @toddthelineman @HarleyGuy @s.gentz @jerseyshoremuscles @Noah Wixx @Mobster

1000% agree with you here! I think I don’t run primo higher off-season even though I can tolerate it is because eq is just less virilizing so I always lean on the side of caution. And allows me to run more . But you are right that paying attention to how we feel is very important here

I like to leverage peptides for females because again no worries for virilizing side effects , and simply put what helps to drive progress is in the end making sure nutrient partitioning abilities stay as top tier as possible . So seeing how it goes if the ratios feel better with primo higher it will help top things off further . Thank you so much bro

 

[Jigglybuff]

Great update! Looks like Aus is treating you well. The arms and delts look incredible.

sister always good to see you @Jigglybuff i love the training. its looking good if you ask me

@Jigglybuff good to see you posting sister. we missed you. i hope to see more of your gear

Damn I'm glad I found this log! You have sick genetics and you'll be winning shows. I'll be 100% following this and thanks @LevButlerov for the heads up on this one.

I'm super interested in your cycle. I help out two females right now so this cycle is something I'll be watching because I have zero experience with this level. You go EVO sister!

Thank you so so much boys!!! always such a supporting positive community here, internet gets crazy with mean messages from men so this is a HUGE breath of fresh air

 

[BeMe]

Had a cheat meal this weekend with the family. Korean food it was — oxtail , beef ribs and pretzels (I wish I ate more than 2). Definitely got a big pretzel pump this morning and this was a fasted workout too.

Pumps and PRs today! Generally this week I am very very happy with how training has been going . I can feel the execution getting better m each time I get to a new weight and hold it for 2-4 weeks . Patience is key when training . Chasing more reps at the same weight before increasing is key but the harder thing is doing so with so much accuracy. Training definitely is a skill that we can’t ever be too good in

When you said Korean food and pretzel I was trying to rack my brain for a type of Korean pretzel lol. I was thinking how do I not know this, I'm Japanese but grew up in Korea town...then I saw the pics lol.

That oxtail looks amazing.Triceps are even better!

 

[Jigglybuff]

Tell the members how you feel on that cycle

EQ:
- First 2 weeks i get hungry even though it has yet to reach blood saturation levels
- fuller

Primo:
- libido higher
- more numb towards things . I think to a certain extent this is why women enjoy being on cycle because we enter a more ‘male’ territory of hormone regulation so it helps us become less emotional and bothered about things that would bother us
- fullness is good but just a cleaner sharper look and I feel better in general energy wise .

I would be curious to see how these affect my e2 as a female suddenly so at some point I was to compare bloods on different ratios

Anadrol:
- Just skin splitting pumps , eg higher training aggression you can feel it on the way to the gym

Insulin and GH:
If nutrient partitioning is good, should feel really good pumps as well just from the IGF and the soaking up of carbs

 

[Pigsy]

Had a cheat meal this weekend with the family. Korean food it was — oxtail , beef ribs and pretzels (I wish I ate more than 2). Definitely got a big pretzel pump this morning and this was a fasted workout too.

Pumps and PRs today! Generally this week I am very very happy with how training has been going . I can feel the execution getting better m each time I get to a new weight and hold it for 2-4 weeks . Patience is key when training . Chasing more reps at the same weight before increasing is key but the harder thing is doing so with so much accuracy. Training definitely is a skill that we can’t ever be too good in

Foods looking good

 

[LevButlerov]

Damn I'm glad I found this log! You have sick genetics and you'll be winning shows. I'll be 100% following this and thanks @LevButlerov for the heads up on this one.

I'm super interested in your cycle. I help out two females right now so this cycle is something I'll be watching because I have zero experience with this level. You go EVO sister!

It's an amazing log

 

[LevButlerov]

1000% agree with you here! I think I don’t run primo higher off-season even though I can tolerate it is because eq is just less virilizing so I always lean on the side of caution. And allows me to run more . But you are right that paying attention to how we feel is very important here

I like to leverage peptides for females because again no worries for virilizing side effects , and simply put what helps to drive progress is in the end making sure nutrient partitioning abilities stay as top tier as possible . So seeing how it goes if the ratios feel better with primo higher it will help top things off further . Thank you so much bro

That’s the right mindset, eq is way friendlier on the virilization side so it gives you more room to play without worrying about sides sneaking up. Primo definitely has its place but for long runs eq plus the right peptides keeps nutrient partitioning sharp and lets you keep progress steady. As long as you’re monitoring how you actually feel and recover, you’ll be able to dial in the balance that works best for you.

EQ:
- First 2 weeks i get hungry even though it has yet to reach blood saturation levels
- fuller

Primo:
- libido higher
- more numb towards things . I think to a certain extent this is why women enjoy being on cycle because we enter a more ‘male’ territory of hormone regulation so it helps us become less emotional and bothered about things that would bother us
- fullness is good but just a cleaner sharper look and I feel better in general energy wise .

I would be curious to see how these affect my e2 as a female suddenly so at some point I was to compare bloods on different ratios

Anadrol:
- Just skin splitting pumps , eg higher training aggression you can feel it on the way to the gym

Insulin and GH:
If nutrient partitioning is good, should feel really good pumps as well just from the IGF and the soaking up of carbs

That’s solid feedback, you’re noticing the exact differences most women report. Eq hunger and fullness early on makes sense, primo giving you that clean sharp look with higher energy is why it’s often the base choice. The change in mood and libido lines up with the hormonal shift, that detached feeling is real. Anadrol pumps and aggression are classic, short bursts with it can really drive training intensity. Pairing insulin with gh when partitioning is dialed gives a very different fullness, that’s where bloodwork will really show how your e2 is moving so you can fine tune ratios instead of guessing. @Jigglybuff

How has your cardio and food been sister?

 

[RoySimpson]

Hi everyone! Been missing for a bit hey a little busy

Truthfully haven’t had much changes to plan except a big bump in food mostly and throwing in anadrol 2x a week

Food:
350C (from 300c)
200P
80F (from 50F)

Gear:
100 EQ/wk
50 primo/wk
10mg anadrol 2x a week
Reta 2mg/wk
GH 8iu
Lantus 5iu

Training :
Still 3 on 1 off (running an upper lower split)

Cheers Evo fam!
I might have my primo and eq ratios swapped. Personally prefer how I feel and look on primo

@Jigglybuff arms are looking jacked!

 

[Jigglybuff]

That’s the right mindset, eq is way friendlier on the virilization side so it gives you more room to play without worrying about sides sneaking up. Primo definitely has its place but for long runs eq plus the right peptides keeps nutrient partitioning sharp and lets you keep progress steady. As long as you’re monitoring how you actually feel and recover, you’ll be able to dial in the balance that works best for you.

That’s solid feedback, you’re noticing the exact differences most women report. Eq hunger and fullness early on makes sense, primo giving you that clean sharp look with higher energy is why it’s often the base choice. The change in mood and libido lines up with the hormonal shift, that detached feeling is real. Anadrol pumps and aggression are classic, short bursts with it can really drive training intensity. Pairing insulin with gh when partitioning is dialed gives a very different fullness, that’s where bloodwork will really show how your e2 is moving so you can fine tune ratios instead of guessing. @Jigglybuff

How has your cardio and food been sister?

Cardio no changes ! Been that way the whole year ! Just 4 times a week of 20 minutes , split 2 sessions on the treadmill at incline 6 and 5.6km/ph. And then the stairs as hard as I can at which I can sustain without leaning

Food sources the same , but introduced more fat from almond butter ! Other fat source would mostly be coming from MCT oil and beef

 

[Jigglybuff]

@Jigglybuff we just added “bodybuilder” to your official profile tag.

honoured! What does one have to do actually to earn that?

 

[Pigsy]

Cardio no changes ! Been that way the whole year ! Just 4 times a week of 20 minutes , split 2 sessions on the treadmill at incline 6 and 5.6km/ph. And then the stairs as hard as I can at which I can sustain without leaning

Food sources the same , but introduced more fat from almond butter ! Other fat source would mostly be coming from MCT oil and beef

Great work on the cardio.

 

[Jigglybuff]

You look so beautiful our EVO iron sister shoulders and arms are hard.

The EQ primo ratios, personally I like females on 50mgs primo and 50mgs eq, 1:1. Especially going into contest prep.

Those are fair ratios to start with if you had to go above 50 for primo. Pro level good number of us (obviously I don’t speak for everyone) but good genetics or not are around 75 to 200. Usually if it’s lower because it’s mixed with Masteron going into contest prep.

I’m prepping one of my girls for the Olympia and I’ve had her do eq instead since I question her legitimacy of the primo .

 

[2Thick]

Thank you so so much boys!!! always such a supporting positive community here, internet gets crazy with mean messages from men so this is a HUGE breath of fresh air

we believe in you! EVO family respect

 

[Eddie Haskell]

Those are fair ratios to start with if you had to go above 50 for primo. Pro level good number of us (obviously I don’t speak for everyone) but good genetics or not are around 75 to 200. Usually if it’s lower because it’s mixed with Masteron going into contest prep.

I’m prepping one of my girls for the Olympia and I’ve had her do eq instead since I question her legitimacy of the primo .

I tend to forget genetics is a huge factor. I’ve worked with a few gifted girls, and gear ratios were a bit different.

Great you’re prepping someone for the O. I hope she wins.

 

[Jigglybuff]

I tend to forget genetics is a huge factor. I’ve worked with a few gifted girls, and gear ratios were a bit different.

Great you’re prepping someone for the O. I hope she wins.

would love to hear your insights too ! Happy and always open to learning your experiences! I should post up pictures of her soon!

 

[Pigsy]

would love to hear your insights too ! Happy and always open to learning your experiences! I should post up pictures of her soon!

That would be great. Yes, there is a wealth of knowledge here. We all still learning each and everyday

 

[LevButlerov]

Cardio no changes ! Been that way the whole year ! Just 4 times a week of 20 minutes , split 2 sessions on the treadmill at incline 6 and 5.6km/ph. And then the stairs as hard as I can at which I can sustain without leaning

Food sources the same , but introduced more fat from almond butter ! Other fat source would mostly be coming from MCT oil and beef

That’s a solid cardio setup, 20 minutes split between treadmill incline and stairs keeps conditioning steady without cutting into recovery. Nice call on adding almond butter, that plus MCT and beef gives you a good spread of fats for energy and hormones. Keeping the food sources consistent like that makes it easier to track progress and adjust when needed.

 

[ballin2504]

Hi everyone! Been missing for a bit hey a little busy

Truthfully haven’t had much changes to plan except a big bump in food mostly and throwing in anadrol 2x a week

Food:
350C (from 300c)
200P
80F (from 50F)

Gear:
100 EQ/wk
50 primo/wk
10mg anadrol 2x a week
Reta 2mg/wk
GH 8iu
Lantus 5iu

Training :
Still 3 on 1 off (running an upper lower split)

Cheers Evo fam!
I might have my primo and eq ratios swapped. Personally prefer how I feel and look on primo

@Jigglybuff
I like the low dosing on the gear and you’re looking absolutely jacked. Keep up the great work man. It looks like it’s all going in the right direction.

 

[Noah Wixx]

Hi everyone! Been missing for a bit hey a little busy

Truthfully haven’t had much changes to plan except a big bump in food mostly and throwing in anadrol 2x a week

Food:
350C (from 300c)
200P
80F (from 50F)

Gear:
100 EQ/wk
50 primo/wk
10mg anadrol 2x a week
Reta 2mg/wk
GH 8iu
Lantus 5iu

Training :
Still 3 on 1 off (running an upper lower split)

Cheers Evo fam!
I might have my primo and eq ratios swapped. Personally prefer how I feel and look on primo

That pic is insane those arms are goated

 

[25homes]

Hi everyone! Been missing for a bit hey a little busy

Truthfully haven’t had much changes to plan except a big bump in food mostly and throwing in anadrol 2x a week

Food:
350C (from 300c)
200P
80F (from 50F)

Gear:
100 EQ/wk
50 primo/wk
10mg anadrol 2x a week
Reta 2mg/wk
GH 8iu
Lantus 5iu

Training :
Still 3 on 1 off (running an upper lower split)

Cheers Evo fam!
I might have my primo and eq ratios swapped. Personally prefer how I feel and look on primo

Pic looks really good Bru

 

[Jigglybuff]

starting the prep series in November people!!!

 

[Pigsy]

starting the prep series in November people!!!

Looking forward to it

 

[LevButlerov]

starting the prep series in November people!!!

waiting for this sister

 

[HarleyGuy]

starting the prep series in November people!!!

Pumped!!!! Keep us posted!

 

[LevButlerov]

Pumped!!!! Keep us posted!

Big PUMP I love Ms Olympia competitors, the girls work hard!

 

[Jigglybuff]

upper body programme break down

Horizontal upper day

A1 Feet up on bench DB chest press 2 x 8-10, 1x 12-15
A2 Neutral Grip shoulder width seated cable rows 2x12-15, 1x 8-10 + dropset

B1 Low incline DB press 2 x 8-10, 1x 12-15
B2 single arm cable row 2x10-12, 1x10 + dropset

C1 lateral raise machine 1x25, 1x 12-15, 1x 12-15 + double dropset
C2 shoulder width mag grip neutral pull downs

D1 chest supported lateral raises
D2 seated Y raise (thumbs up)
3 x 15-25

E1 single arm DB Curls 3x10-15
E2 long rope tricep extensions

F1 cambered bar cable curls 1x 12-15, 1x 10-12 + double rest pause set
F2 single arm tricep extensions (face the stack)


Vertical upper day

A1 assisted dips 2 x 8-12
A2 chest supported DB row or Tbar Row 2 x 10-12

B1 high incline db press 2 x 8-10, 1x 12-15
B2 single arm 45 degree pull downs 2 x 8-10, 1x 10 + drop set

C1 single arm db row 3 x 10-12
C2 single arm full bench upright db press 3x12-15

D1 single arm cable lateral raise 3x 12-25
D2 chest supported y raise (thumbs up) 3x12-25

E1 single arm db preacher curls 3 x 10-15
E2 overhead tricep extensions 3 x 10-15

F1 seated bicep curls
F2 face away from stack single arm tricep extensions


Running upper lower training split till prep starts, I’m pretty balanced with my physique currently so we can run this split to get strong really quick this holding push up phase and bring up everything together as a whole . I have specific exercises planned because it helps me improve my mechanics as well and get my ribs and hips to align better . Presses and rows back to back for good ribcage expansion so that the scaps can glide nicely. Arm work to keep elbow rotation good so that I can perform exercises in different grips and positions.

 

[Pigsy]

Nice sessions there

 

[LevButlerov]

upper body programme break down

Horizontal upper day

A1 Feet up on bench DB chest press 2 x 8-10, 1x 12-15
A2 Neutral Grip shoulder width seated cable rows 2x12-15, 1x 8-10 + dropset

B1 Low incline DB press 2 x 8-10, 1x 12-15
B2 single arm cable row 2x10-12, 1x10 + dropset

C1 lateral raise machine 1x25, 1x 12-15, 1x 12-15 + double dropset
C2 shoulder width mag grip neutral pull downs

D1 chest supported lateral raises
D2 seated Y raise (thumbs up)
3 x 15-25

E1 single arm DB Curls 3x10-15
E2 long rope tricep extensions

F1 cambered bar cable curls 1x 12-15, 1x 10-12 + double rest pause set
F2 single arm tricep extensions (face the stack)


Vertical upper day

A1 assisted dips 2 x 8-12
A2 chest supported DB row or Tbar Row 2 x 10-12

B1 high incline db press 2 x 8-10, 1x 12-15
B2 single arm 45 degree pull downs 2 x 8-10, 1x 10 + drop set

C1 single arm db row 3 x 10-12
C2 single arm full bench upright db press 3x12-15

D1 single arm cable lateral raise 3x 12-25
D2 chest supported y raise (thumbs up) 3x12-25

E1 single arm db preacher curls 3 x 10-15
E2 overhead tricep extensions 3 x 10-15

F1 seated bicep curls
F2 face away from stack single arm tricep extensions


Running upper lower training split till prep starts, I’m pretty balanced with my physique currently so we can run this split to get strong really quick this holding push up phase and bring up everything together as a whole . I have specific exercises planned because it helps me improve my mechanics as well and get my ribs and hips to align better . Presses and rows back to back for good ribcage expansion so that the scaps can glide nicely. Arm work to keep elbow rotation good so that I can perform exercises in different grips and positions.

That’s a very complete setup, covers pressing angles, rows, laterals, Y raises and plenty of arm work without gaps. The way you’ve paired presses with rows will definitely help shoulder mechanics and posture, smart choice there. Volume looks right for strength building and you’ll get plenty of hypertrophy carryover too, especially with the drop sets and rest pauses. Running this split in a holding phase makes sense, you’ll build strength across all planes and by the time prep rolls around you’ll be in a strong position to cut without losing much muscle.

 

[Mobster]

upper body programme break down

Horizontal upper day

A1 Feet up on bench DB chest press 2 x 8-10, 1x 12-15
A2 Neutral Grip shoulder width seated cable rows 2x12-15, 1x 8-10 + dropset

B1 Low incline DB press 2 x 8-10, 1x 12-15
B2 single arm cable row 2x10-12, 1x10 + dropset

C1 lateral raise machine 1x25, 1x 12-15, 1x 12-15 + double dropset
C2 shoulder width mag grip neutral pull downs

D1 chest supported lateral raises
D2 seated Y raise (thumbs up)
3 x 15-25

E1 single arm DB Curls 3x10-15
E2 long rope tricep extensions

F1 cambered bar cable curls 1x 12-15, 1x 10-12 + double rest pause set
F2 single arm tricep extensions (face the stack)


Vertical upper day

A1 assisted dips 2 x 8-12
A2 chest supported DB row or Tbar Row 2 x 10-12

B1 high incline db press 2 x 8-10, 1x 12-15
B2 single arm 45 degree pull downs 2 x 8-10, 1x 10 + drop set

C1 single arm db row 3 x 10-12
C2 single arm full bench upright db press 3x12-15

D1 single arm cable lateral raise 3x 12-25
D2 chest supported y raise (thumbs up) 3x12-25

E1 single arm db preacher curls 3 x 10-15
E2 overhead tricep extensions 3 x 10-15

F1 seated bicep curls
F2 face away from stack single arm tricep extensions


Running upper lower training split till prep starts, I’m pretty balanced with my physique currently so we can run this split to get strong really quick this holding push up phase and bring up everything together as a whole . I have specific exercises planned because it helps me improve my mechanics as well and get my ribs and hips to align better . Presses and rows back to back for good ribcage expansion so that the scaps can glide nicely. Arm work to keep elbow rotation good so that I can perform exercises in different grips and positions.

I do this for back moves

What is a 'holding push up phase'

 

[Jigglybuff]

I do this for back moves

What is a 'holding push up phase'

Basically I had my calories raised after a short mini cut / recomP phase and I’ve just been marinating at this point while trying to push training intensity and weight (which would
Illicit better hypertrophic response) before I start prep end of October

 

[Jigglybuff]

Lower body programming explanation:
Different exercises on both days but easily covers
• 1 hinge pattern
• 1 squat pattern
• 1 unilateral movement either hinge again or lunge
• 1 abduction — either (hip flexion) abduction or kickback variation (hip extension)
• 1 hamstring curl variation
• 1 calve raise variation that unfortunately I find impossible to graduate from
—

Lower A programme break down

Warm up drills:
Front planks with alternating hand lifts 2x 50 seconds
Dead bugs 2 x 8/leg

Trap bar deadlifts
2 x 8-12
I rotate these with regular deadstop deadlifts on the second day. I have bit of a hip imbalance, so these are perfect at helping me work both glute medius and QL separately instead of loading a bit more of the lumbar which I would get more in a regular barbell deadlift. Trap bar allows me to load heavier as well since it would incorporate some upper quad for me too. So very fitting as my primary hinge compound

Barbell RDL with wedge under toes 1 x 12-15 (chasing range with these and lighter)
Since my glutes would be a little fatigued from the trap bar, I’m able to go lighter to achieve the same intensity. Hips would also be more balanced if I nailed the trap bar right, allowing me to focus on being more precise on these work sets without too much thought

smith squat with heel wedge 2 x10-12
Unless powerlifting, definitely a fan of using wedges so that my shin can bend better and allow me to have better mid foot pressure. Personally not trying to grow more quads , so I avoid going too heavy to the point it compromises my spine position. Any quad work for me is almost indirect . I want to minimise shifting of force to my knees

hipthrust 2x 8-12, 1x 8-10 + 1-2 Dropsets
Aiming to go as low before my shin starts to travel back (where my hips are fully flexed), keeping full feet pressure and not letting toes fly up

lying leg curls (femur turned out slightly) 3x 10-15

seated abductors and standing calve raises

reverse lunges with wedge under toes 2x 10-15

The wedges under toes help my shin work into better dorsiflexion and supination so that I have good feet pressure. There in allowing me to ensure the right center of gravity in the movements

These were what’s covered today!

 

[stevesmi]

upper body programme break down

Horizontal upper day

A1 Feet up on bench DB chest press 2 x 8-10, 1x 12-15
A2 Neutral Grip shoulder width seated cable rows 2x12-15, 1x 8-10 + dropset

B1 Low incline DB press 2 x 8-10, 1x 12-15
B2 single arm cable row 2x10-12, 1x10 + dropset

C1 lateral raise machine 1x25, 1x 12-15, 1x 12-15 + double dropset
C2 shoulder width mag grip neutral pull downs

D1 chest supported lateral raises
D2 seated Y raise (thumbs up)
3 x 15-25

E1 single arm DB Curls 3x10-15
E2 long rope tricep extensions

F1 cambered bar cable curls 1x 12-15, 1x 10-12 + double rest pause set
F2 single arm tricep extensions (face the stack)


Vertical upper day

A1 assisted dips 2 x 8-12
A2 chest supported DB row or Tbar Row 2 x 10-12

B1 high incline db press 2 x 8-10, 1x 12-15
B2 single arm 45 degree pull downs 2 x 8-10, 1x 10 + drop set

C1 single arm db row 3 x 10-12
C2 single arm full bench upright db press 3x12-15

D1 single arm cable lateral raise 3x 12-25
D2 chest supported y raise (thumbs up) 3x12-25

E1 single arm db preacher curls 3 x 10-15
E2 overhead tricep extensions 3 x 10-15

F1 seated bicep curls
F2 face away from stack single arm tricep extensions


Running upper lower training split till prep starts, I’m pretty balanced with my physique currently so we can run this split to get strong really quick this holding push up phase and bring up everything together as a whole . I have specific exercises planned because it helps me improve my mechanics as well and get my ribs and hips to align better . Presses and rows back to back for good ribcage expansion so that the scaps can glide nicely. Arm work to keep elbow rotation good so that I can perform exercises in different grips and positions.

@Jigglybuff A vertical upper day is really good. Mixing up the work outs. I like how you structure it. That's really cool stuff.

 

[Jigglybuff]

Thank you big brother!!! While I definitely agree that people shouldn’t get too overly caught up with the science stuff and trying to find what’s “optimal”, I do think we can still learn to be as smart and as accurate as possible especially with this level of competition. Programming does matter not just for muscle but for the longevity of joint health and function ! I’ll be sharing more of what I do for TVA work as well. Core work has been a huge game changer this offseason for me!

@Jigglybuff A vertical upper day is really good. Mixing up the work outs. I like how you structure it. That's really cool stuff.

 

[stevesmi]

Thank you big brother!!! While I definitely agree that people shouldn’t get too overly caught up with the science stuff and trying to find what’s “optimal”, I do think we can still learn to be as smart and as accurate as possible especially with this level of competition. Programming does matter not just for muscle but for the longevity of joint health and function ! I’ll be sharing more of what I do for TVA work as well. Core work has been a huge game changer this offseason for me!

very true

 

[BodyMonster34]

upper body programme break down

Horizontal upper day

A1 Feet up on bench DB chest press 2 x 8-10, 1x 12-15
A2 Neutral Grip shoulder width seated cable rows 2x12-15, 1x 8-10 + dropset

B1 Low incline DB press 2 x 8-10, 1x 12-15
B2 single arm cable row 2x10-12, 1x10 + dropset

C1 lateral raise machine 1x25, 1x 12-15, 1x 12-15 + double dropset
C2 shoulder width mag grip neutral pull downs

D1 chest supported lateral raises
D2 seated Y raise (thumbs up)
3 x 15-25

E1 single arm DB Curls 3x10-15
E2 long rope tricep extensions

F1 cambered bar cable curls 1x 12-15, 1x 10-12 + double rest pause set
F2 single arm tricep extensions (face the stack)


Vertical upper day

A1 assisted dips 2 x 8-12
A2 chest supported DB row or Tbar Row 2 x 10-12

B1 high incline db press 2 x 8-10, 1x 12-15
B2 single arm 45 degree pull downs 2 x 8-10, 1x 10 + drop set

C1 single arm db row 3 x 10-12
C2 single arm full bench upright db press 3x12-15

D1 single arm cable lateral raise 3x 12-25
D2 chest supported y raise (thumbs up) 3x12-25

E1 single arm db preacher curls 3 x 10-15
E2 overhead tricep extensions 3 x 10-15

F1 seated bicep curls
F2 face away from stack single arm tricep extensions


Running upper lower training split till prep starts, I’m pretty balanced with my physique currently so we can run this split to get strong really quick this holding push up phase and bring up everything together as a whole . I have specific exercises planned because it helps me improve my mechanics as well and get my ribs and hips to align better . Presses and rows back to back for good ribcage expansion so that the scaps can glide nicely. Arm work to keep elbow rotation good so that I can perform exercises in different grips and positions.

sister you got some legit workouts. You should teach my wife, how to train like this. She too lazy, she sit around watching Jerry Springer all day. @Jigglybuff

 

[2Thick]

upper body programme break down

Horizontal upper day

A1 Feet up on bench DB chest press 2 x 8-10, 1x 12-15
A2 Neutral Grip shoulder width seated cable rows 2x12-15, 1x 8-10 + dropset

B1 Low incline DB press 2 x 8-10, 1x 12-15
B2 single arm cable row 2x10-12, 1x10 + dropset

C1 lateral raise machine 1x25, 1x 12-15, 1x 12-15 + double dropset
C2 shoulder width mag grip neutral pull downs

D1 chest supported lateral raises
D2 seated Y raise (thumbs up)
3 x 15-25

E1 single arm DB Curls 3x10-15
E2 long rope tricep extensions

F1 cambered bar cable curls 1x 12-15, 1x 10-12 + double rest pause set
F2 single arm tricep extensions (face the stack)


Vertical upper day

A1 assisted dips 2 x 8-12
A2 chest supported DB row or Tbar Row 2 x 10-12

B1 high incline db press 2 x 8-10, 1x 12-15
B2 single arm 45 degree pull downs 2 x 8-10, 1x 10 + drop set

C1 single arm db row 3 x 10-12
C2 single arm full bench upright db press 3x12-15

D1 single arm cable lateral raise 3x 12-25
D2 chest supported y raise (thumbs up) 3x12-25

E1 single arm db preacher curls 3 x 10-15
E2 overhead tricep extensions 3 x 10-15

F1 seated bicep curls
F2 face away from stack single arm tricep extensions


Running upper lower training split till prep starts, I’m pretty balanced with my physique currently so we can run this split to get strong really quick this holding push up phase and bring up everything together as a whole . I have specific exercises planned because it helps me improve my mechanics as well and get my ribs and hips to align better . Presses and rows back to back for good ribcage expansion so that the scaps can glide nicely. Arm work to keep elbow rotation good so that I can perform exercises in different grips and positions.

Another excellent update on this. @Jigglybuff You're helping so many other women out there succeed. This is why we love these logs.

 

[ceo]

upper body programme break down

Horizontal upper day

A1 Feet up on bench DB chest press 2 x 8-10, 1x 12-15
A2 Neutral Grip shoulder width seated cable rows 2x12-15, 1x 8-10 + dropset

B1 Low incline DB press 2 x 8-10, 1x 12-15
B2 single arm cable row 2x10-12, 1x10 + dropset

C1 lateral raise machine 1x25, 1x 12-15, 1x 12-15 + double dropset
C2 shoulder width mag grip neutral pull downs

D1 chest supported lateral raises
D2 seated Y raise (thumbs up)
3 x 15-25

E1 single arm DB Curls 3x10-15
E2 long rope tricep extensions

F1 cambered bar cable curls 1x 12-15, 1x 10-12 + double rest pause set
F2 single arm tricep extensions (face the stack)


Vertical upper day

A1 assisted dips 2 x 8-12
A2 chest supported DB row or Tbar Row 2 x 10-12

B1 high incline db press 2 x 8-10, 1x 12-15
B2 single arm 45 degree pull downs 2 x 8-10, 1x 10 + drop set

C1 single arm db row 3 x 10-12
C2 single arm full bench upright db press 3x12-15

D1 single arm cable lateral raise 3x 12-25
D2 chest supported y raise (thumbs up) 3x12-25

E1 single arm db preacher curls 3 x 10-15
E2 overhead tricep extensions 3 x 10-15

F1 seated bicep curls
F2 face away from stack single arm tricep extensions


Running upper lower training split till prep starts, I’m pretty balanced with my physique currently so we can run this split to get strong really quick this holding push up phase and bring up everything together as a whole . I have specific exercises planned because it helps me improve my mechanics as well and get my ribs and hips to align better . Presses and rows back to back for good ribcage expansion so that the scaps can glide nicely. Arm work to keep elbow rotation good so that I can perform exercises in different grips and positions.

bros the training amazing. assisted dips looking good. and single arm cable lateral raise on point too @Jigglybuff

 

[Ulter]

upper body programme break down

Horizontal upper day

A1 Feet up on bench DB chest press 2 x 8-10, 1x 12-15
A2 Neutral Grip shoulder width seated cable rows 2x12-15, 1x 8-10 + dropset

B1 Low incline DB press 2 x 8-10, 1x 12-15
B2 single arm cable row 2x10-12, 1x10 + dropset

C1 lateral raise machine 1x25, 1x 12-15, 1x 12-15 + double dropset
C2 shoulder width mag grip neutral pull downs

D1 chest supported lateral raises
D2 seated Y raise (thumbs up)
3 x 15-25

E1 single arm DB Curls 3x10-15
E2 long rope tricep extensions

F1 cambered bar cable curls 1x 12-15, 1x 10-12 + double rest pause set
F2 single arm tricep extensions (face the stack)


Vertical upper day

A1 assisted dips 2 x 8-12
A2 chest supported DB row or Tbar Row 2 x 10-12

B1 high incline db press 2 x 8-10, 1x 12-15
B2 single arm 45 degree pull downs 2 x 8-10, 1x 10 + drop set

C1 single arm db row 3 x 10-12
C2 single arm full bench upright db press 3x12-15

D1 single arm cable lateral raise 3x 12-25
D2 chest supported y raise (thumbs up) 3x12-25

E1 single arm db preacher curls 3 x 10-15
E2 overhead tricep extensions 3 x 10-15

F1 seated bicep curls
F2 face away from stack single arm tricep extensions


Running upper lower training split till prep starts, I’m pretty balanced with my physique currently so we can run this split to get strong really quick this holding push up phase and bring up everything together as a whole . I have specific exercises planned because it helps me improve my mechanics as well and get my ribs and hips to align better . Presses and rows back to back for good ribcage expansion so that the scaps can glide nicely. Arm work to keep elbow rotation good so that I can perform exercises in different grips and positions.

@Jigglybuff Looking really good on this for sure. I love the vertical upper day. That's a really good training.

 

[ROIDDERS]

upper body programme break down

Horizontal upper day

A1 Feet up on bench DB chest press 2 x 8-10, 1x 12-15
A2 Neutral Grip shoulder width seated cable rows 2x12-15, 1x 8-10 + dropset

B1 Low incline DB press 2 x 8-10, 1x 12-15
B2 single arm cable row 2x10-12, 1x10 + dropset

C1 lateral raise machine 1x25, 1x 12-15, 1x 12-15 + double dropset
C2 shoulder width mag grip neutral pull downs

D1 chest supported lateral raises
D2 seated Y raise (thumbs up)
3 x 15-25

E1 single arm DB Curls 3x10-15
E2 long rope tricep extensions

F1 cambered bar cable curls 1x 12-15, 1x 10-12 + double rest pause set
F2 single arm tricep extensions (face the stack)


Vertical upper day

A1 assisted dips 2 x 8-12
A2 chest supported DB row or Tbar Row 2 x 10-12

B1 high incline db press 2 x 8-10, 1x 12-15
B2 single arm 45 degree pull downs 2 x 8-10, 1x 10 + drop set

C1 single arm db row 3 x 10-12
C2 single arm full bench upright db press 3x12-15

D1 single arm cable lateral raise 3x 12-25
D2 chest supported y raise (thumbs up) 3x12-25

E1 single arm db preacher curls 3 x 10-15
E2 overhead tricep extensions 3 x 10-15

F1 seated bicep curls
F2 face away from stack single arm tricep extensions


Running upper lower training split till prep starts, I’m pretty balanced with my physique currently so we can run this split to get strong really quick this holding push up phase and bring up everything together as a whole . I have specific exercises planned because it helps me improve my mechanics as well and get my ribs and hips to align better . Presses and rows back to back for good ribcage expansion so that the scaps can glide nicely. Arm work to keep elbow rotation good so that I can perform exercises in different grips and positions.

this is a solid layout. i like how you structure it too. you don't see too many doing it like this @Jigglybuff

 

[Noah Wixx]

upper body programme break down

Horizontal upper day

A1 Feet up on bench DB chest press 2 x 8-10, 1x 12-15
A2 Neutral Grip shoulder width seated cable rows 2x12-15, 1x 8-10 + dropset

B1 Low incline DB press 2 x 8-10, 1x 12-15
B2 single arm cable row 2x10-12, 1x10 + dropset

C1 lateral raise machine 1x25, 1x 12-15, 1x 12-15 + double dropset
C2 shoulder width mag grip neutral pull downs

D1 chest supported lateral raises
D2 seated Y raise (thumbs up)
3 x 15-25

E1 single arm DB Curls 3x10-15
E2 long rope tricep extensions

F1 cambered bar cable curls 1x 12-15, 1x 10-12 + double rest pause set
F2 single arm tricep extensions (face the stack)


Vertical upper day

A1 assisted dips 2 x 8-12
A2 chest supported DB row or Tbar Row 2 x 10-12

B1 high incline db press 2 x 8-10, 1x 12-15
B2 single arm 45 degree pull downs 2 x 8-10, 1x 10 + drop set

C1 single arm db row 3 x 10-12
C2 single arm full bench upright db press 3x12-15

D1 single arm cable lateral raise 3x 12-25
D2 chest supported y raise (thumbs up) 3x12-25

E1 single arm db preacher curls 3 x 10-15
E2 overhead tricep extensions 3 x 10-15

F1 seated bicep curls
F2 face away from stack single arm tricep extensions


Running upper lower training split till prep starts, I’m pretty balanced with my physique currently so we can run this split to get strong really quick this holding push up phase and bring up everything together as a whole . I have specific exercises planned because it helps me improve my mechanics as well and get my ribs and hips to align better . Presses and rows back to back for good ribcage expansion so that the scaps can glide nicely. Arm work to keep elbow rotation good so that I can perform exercises in different grips and positions.

Excellent details and plans

 

[RoySimpson]

upper body programme break down

Horizontal upper day

A1 Feet up on bench DB chest press 2 x 8-10, 1x 12-15
A2 Neutral Grip shoulder width seated cable rows 2x12-15, 1x 8-10 + dropset

B1 Low incline DB press 2 x 8-10, 1x 12-15
B2 single arm cable row 2x10-12, 1x10 + dropset

C1 lateral raise machine 1x25, 1x 12-15, 1x 12-15 + double dropset
C2 shoulder width mag grip neutral pull downs

D1 chest supported lateral raises
D2 seated Y raise (thumbs up)
3 x 15-25

E1 single arm DB Curls 3x10-15
E2 long rope tricep extensions

F1 cambered bar cable curls 1x 12-15, 1x 10-12 + double rest pause set
F2 single arm tricep extensions (face the stack)


Vertical upper day

A1 assisted dips 2 x 8-12
A2 chest supported DB row or Tbar Row 2 x 10-12

B1 high incline db press 2 x 8-10, 1x 12-15
B2 single arm 45 degree pull downs 2 x 8-10, 1x 10 + drop set

C1 single arm db row 3 x 10-12
C2 single arm full bench upright db press 3x12-15

D1 single arm cable lateral raise 3x 12-25
D2 chest supported y raise (thumbs up) 3x12-25

E1 single arm db preacher curls 3 x 10-15
E2 overhead tricep extensions 3 x 10-15

F1 seated bicep curls
F2 face away from stack single arm tricep extensions


Running upper lower training split till prep starts, I’m pretty balanced with my physique currently so we can run this split to get strong really quick this holding push up phase and bring up everything together as a whole . I have specific exercises planned because it helps me improve my mechanics as well and get my ribs and hips to align better . Presses and rows back to back for good ribcage expansion so that the scaps can glide nicely. Arm work to keep elbow rotation good so that I can perform exercises in different grips and positions.

@Jigglybuff incredible work right here!

 

[Tiger Salman Khan]

upper body programme break down

Horizontal upper day

A1 Feet up on bench DB chest press 2 x 8-10, 1x 12-15
A2 Neutral Grip shoulder width seated cable rows 2x12-15, 1x 8-10 + dropset

B1 Low incline DB press 2 x 8-10, 1x 12-15
B2 single arm cable row 2x10-12, 1x10 + dropset

C1 lateral raise machine 1x25, 1x 12-15, 1x 12-15 + double dropset
C2 shoulder width mag grip neutral pull downs

D1 chest supported lateral raises
D2 seated Y raise (thumbs up)
3 x 15-25

E1 single arm DB Curls 3x10-15
E2 long rope tricep extensions

F1 cambered bar cable curls 1x 12-15, 1x 10-12 + double rest pause set
F2 single arm tricep extensions (face the stack)


Vertical upper day

A1 assisted dips 2 x 8-12
A2 chest supported DB row or Tbar Row 2 x 10-12

B1 high incline db press 2 x 8-10, 1x 12-15
B2 single arm 45 degree pull downs 2 x 8-10, 1x 10 + drop set

C1 single arm db row 3 x 10-12
C2 single arm full bench upright db press 3x12-15

D1 single arm cable lateral raise 3x 12-25
D2 chest supported y raise (thumbs up) 3x12-25

E1 single arm db preacher curls 3 x 10-15
E2 overhead tricep extensions 3 x 10-15

F1 seated bicep curls
F2 face away from stack single arm tricep extensions


Running upper lower training split till prep starts, I’m pretty balanced with my physique currently so we can run this split to get strong really quick this holding push up phase and bring up everything together as a whole . I have specific exercises planned because it helps me improve my mechanics as well and get my ribs and hips to align better . Presses and rows back to back for good ribcage expansion so that the scaps can glide nicely. Arm work to keep elbow rotation good so that I can perform exercises in different grips and positions.

@Jigglybuff Good updates man.......

 

[Gold Standard Labs]

Absolutely love this log sister, SUPER impressive - you look amazing!

Will be following along on your fitness journey

When I have a female range, will be sending you a care package and keen to hear what you think!

Keep up the good work @Jigglybuff

 

[Jigglybuff]

Absolutely love this log sister, SUPER impressive - you look amazing!

Will be following along on your fitness journey

When I have a female range, will be sending you a care package and keen to hear what you think!

Keep up the good work @Jigglybuff

Thank you so much !! Means a lot coming from an established vendor ! It would be my honour to walk this journey to the O and supporting a lab like yours

 

[ballin2504]

upper body programme break down

Horizontal upper day

A1 Feet up on bench DB chest press 2 x 8-10, 1x 12-15
A2 Neutral Grip shoulder width seated cable rows 2x12-15, 1x 8-10 + dropset

B1 Low incline DB press 2 x 8-10, 1x 12-15
B2 single arm cable row 2x10-12, 1x10 + dropset

C1 lateral raise machine 1x25, 1x 12-15, 1x 12-15 + double dropset
C2 shoulder width mag grip neutral pull downs

D1 chest supported lateral raises
D2 seated Y raise (thumbs up)
3 x 15-25

E1 single arm DB Curls 3x10-15
E2 long rope tricep extensions

F1 cambered bar cable curls 1x 12-15, 1x 10-12 + double rest pause set
F2 single arm tricep extensions (face the stack)


Vertical upper day

A1 assisted dips 2 x 8-12
A2 chest supported DB row or Tbar Row 2 x 10-12

B1 high incline db press 2 x 8-10, 1x 12-15
B2 single arm 45 degree pull downs 2 x 8-10, 1x 10 + drop set

C1 single arm db row 3 x 10-12
C2 single arm full bench upright db press 3x12-15

D1 single arm cable lateral raise 3x 12-25
D2 chest supported y raise (thumbs up) 3x12-25

E1 single arm db preacher curls 3 x 10-15
E2 overhead tricep extensions 3 x 10-15

F1 seated bicep curls
F2 face away from stack single arm tricep extensions


Running upper lower training split till prep starts, I’m pretty balanced with my physique currently so we can run this split to get strong really quick this holding push up phase and bring up everything together as a whole . I have specific exercises planned because it helps me improve my mechanics as well and get my ribs and hips to align better . Presses and rows back to back for good ribcage expansion so that the scaps can glide nicely. Arm work to keep elbow rotation good so that I can perform exercises in different grips and positions.

@Jigglybuff awesome training update. It looks like it’s all going well keep it up big guy.

 

[LevButlerov]

Thank you so much !! Means a lot coming from an established vendor ! It would be my honour to walk this journey to the O and supporting a lab like yours

Stay strong sister

 

[Jigglybuff]

This week’s check ins 2nd October 2025 (approximately 26 weeks if I’m competing first week April)

Weight: 72.5kg/ 159lbs
Height: 163cm/ 5ft3”
Sleep: 7-8 hours average
Sleep quality: 8/10
Digestion: 10/10
Training quality: 10/10 (weight and reps still on the climb so I’m happy)
Recovery: 10/10
Stress levels: 2/10

Macros:
350c 80f 200p

Cardio:
2x 20min stairs
2x 20min treadmill

Gear:
60 primo/ week
100 EQ/ week
8iu gh
2.5mg Reta/weekly
10mg anadrol 2x a week
Lantus 5iu

Updates:
Made some exercise changes to my upper programme , vertical upper day will have my dips swapped to some weighted push ups trains my serratus and core more. But more so to not takeaway too much at the start of my training so that I can go heavy on shoulder presses as my main compound lift.

Core work is done after fasted cardio about 4x a week.
Mixing in side planks, dynamic front planks, leg raises and ab crunches

bigger news flash
I just got on board team @Gold Standard Labs as a sponsored IFBB pro athlete. Very very blessed to have his support. I agreed to take up his offer because I could see how genuine he is of a vendor, he cares about my personal life apart from just being an athlete. He’s also down to starting a female line of products and is so humble to take feedback on what would be great for everyone. Something that is women can look forward in The near future hey just to have more minuscule dosed items and reliable stuff too .

Looking forward to having his support, reviewing items and hopefully we can achieve a gold standard Olympia qualification

@LevButlerov @Eddie Haskell hello admins! May need help editing my thread title to include GSL in it now thank you

 

[Gold Standard Labs]

Appreciate the kind words @Jigglybuff!!

It's beyond an honour to have such an elite level athlete onboard the team

The female range has been something I have wanted to work on for a while now, and with your guidance on dosages and what products are best suited - I think together, we can do something amazing and fill this niche gap

Welcome to team gold sister!!!

It's a privilege to have you onboard, and feel so lucky to be able to be with you on your journey to the next gold medal!

Let's get it sister

THE GOLD STANDARD

 

[LevButlerov]

View attachment 125221

This week’s check ins 2nd October 2025 (approximately 26 weeks if I’m competing first week April)

Weight: 72.5kg/ 159lbs
Height: 163cm/ 5ft3”
Sleep: 7-8 hours average
Sleep quality: 8/10
Digestion: 10/10
Training quality: 10/10 (weight and reps still on the climb so I’m happy)
Recovery: 10/10
Stress levels: 2/10

Macros:
350c 80f 200p

Cardio:
2x 20min stairs
2x 20min treadmill

Gear:
60 primo/ week
100 EQ/ week
8iu gh
2.5mg Reta/weekly
10mg anadrol 2x a week
Lantus 5iu

Updates:
Made some exercise changes to my upper programme , vertical upper day will have my dips swapped to some weighted push ups trains my serratus and core more. But more so to not takeaway too much at the start of my training so that I can go heavy on shoulder presses as my main compound lift.

Core work is done after fasted cardio about 4x a week.
Mixing in side planks, dynamic front planks, leg raises and ab crunches

bigger news flash
I just got on board team @Gold Standard Labs as a sponsored IFBB pro athlete. Very very blessed to have his support. I agreed to take up his offer because I could see how genuine he is of a vendor, he cares about my personal life apart from just being an athlete. He’s also down to starting a female line of products and is so humble to take feedback on what would be great for everyone. Something that is women can look forward in The near future hey just to have more minuscule dosed items and reliable stuff too .

Looking forward to having his support, reviewing items and hopefully we can achieve a gold standard Olympia qualification

@LevButlerov @Eddie Haskell hello admins! May need help editing my thread title to include GSL in it now thank you

Pics show an amazing mix of lean size and growth, 72.5kg at that height with strength still climbing in prep is a strong spot to be. Macros are well balanced for pushing performance, and the gear setup with primo, EQ, GH and retatrutide is keeping you full yet tight. Huge congrats on the GSL sponsorship too, well deserved and it’s clear you’ve earned it with the look you’re bringing and the professionalism you carry. @Jigglybuff
But we can't edit titles of logs and GSL can't be added as they are not VIP yet.

 

[Mobster]

That's some lat spread

 

[stevesmi]

View attachment 125221

This week’s check ins 2nd October 2025 (approximately 26 weeks if I’m competing first week April)

Weight: 72.5kg/ 159lbs
Height: 163cm/ 5ft3”
Sleep: 7-8 hours average
Sleep quality: 8/10
Digestion: 10/10
Training quality: 10/10 (weight and reps still on the climb so I’m happy)
Recovery: 10/10
Stress levels: 2/10

Macros:
350c 80f 200p

Cardio:
2x 20min stairs
2x 20min treadmill

Gear:
60 primo/ week
100 EQ/ week
8iu gh
2.5mg Reta/weekly
10mg anadrol 2x a week
Lantus 5iu

Updates:
Made some exercise changes to my upper programme , vertical upper day will have my dips swapped to some weighted push ups trains my serratus and core more. But more so to not takeaway too much at the start of my training so that I can go heavy on shoulder presses as my main compound lift.

Core work is done after fasted cardio about 4x a week.
Mixing in side planks, dynamic front planks, leg raises and ab crunches

bigger news flash
I just got on board team @Gold Standard Labs as a sponsored IFBB pro athlete. Very very blessed to have his support. I agreed to take up his offer because I could see how genuine he is of a vendor, he cares about my personal life apart from just being an athlete. He’s also down to starting a female line of products and is so humble to take feedback on what would be great for everyone. Something that is women can look forward in The near future hey just to have more minuscule dosed items and reliable stuff too .

Looking forward to having his support, reviewing items and hopefully we can achieve a gold standard Olympia qualification

@LevButlerov @Eddie Haskell hello admins! May need help editing my thread title to include GSL in it now thank you

@Jigglybuff looking amazing on this. i like how you layout your specific compounds you take. That's going to help a lot of females out there.

 

[2Thick]

View attachment 125221

This week’s check ins 2nd October 2025 (approximately 26 weeks if I’m competing first week April)

Weight: 72.5kg/ 159lbs
Height: 163cm/ 5ft3”
Sleep: 7-8 hours average
Sleep quality: 8/10
Digestion: 10/10
Training quality: 10/10 (weight and reps still on the climb so I’m happy)
Recovery: 10/10
Stress levels: 2/10

Macros:
350c 80f 200p

Cardio:
2x 20min stairs
2x 20min treadmill

Gear:
60 primo/ week
100 EQ/ week
8iu gh
2.5mg Reta/weekly
10mg anadrol 2x a week
Lantus 5iu

Updates:
Made some exercise changes to my upper programme , vertical upper day will have my dips swapped to some weighted push ups trains my serratus and core more. But more so to not takeaway too much at the start of my training so that I can go heavy on shoulder presses as my main compound lift.

Core work is done after fasted cardio about 4x a week.
Mixing in side planks, dynamic front planks, leg raises and ab crunches

bigger news flash
I just got on board team @Gold Standard Labs as a sponsored IFBB pro athlete. Very very blessed to have his support. I agreed to take up his offer because I could see how genuine he is of a vendor, he cares about my personal life apart from just being an athlete. He’s also down to starting a female line of products and is so humble to take feedback on what would be great for everyone. Something that is women can look forward in The near future hey just to have more minuscule dosed items and reliable stuff too .

Looking forward to having his support, reviewing items and hopefully we can achieve a gold standard Olympia qualification

@LevButlerov @Eddie Haskell hello admins! May need help editing my thread title to include GSL in it now thank you

You look like you're ready to step on stage today and win. where you've got a rare combination of lean physique and also looking very muscular. EVo family is proud of yoU! @Jigglybuff

 

[Ulter]

View attachment 125221

This week’s check ins 2nd October 2025 (approximately 26 weeks if I’m competing first week April)

Weight: 72.5kg/ 159lbs
Height: 163cm/ 5ft3”
Sleep: 7-8 hours average
Sleep quality: 8/10
Digestion: 10/10
Training quality: 10/10 (weight and reps still on the climb so I’m happy)
Recovery: 10/10
Stress levels: 2/10

Macros:
350c 80f 200p

Cardio:
2x 20min stairs
2x 20min treadmill

Gear:
60 primo/ week
100 EQ/ week
8iu gh
2.5mg Reta/weekly
10mg anadrol 2x a week
Lantus 5iu

Updates:
Made some exercise changes to my upper programme , vertical upper day will have my dips swapped to some weighted push ups trains my serratus and core more. But more so to not takeaway too much at the start of my training so that I can go heavy on shoulder presses as my main compound lift.

Core work is done after fasted cardio about 4x a week.
Mixing in side planks, dynamic front planks, leg raises and ab crunches

bigger news flash
I just got on board team @Gold Standard Labs as a sponsored IFBB pro athlete. Very very blessed to have his support. I agreed to take up his offer because I could see how genuine he is of a vendor, he cares about my personal life apart from just being an athlete. He’s also down to starting a female line of products and is so humble to take feedback on what would be great for everyone. Something that is women can look forward in The near future hey just to have more minuscule dosed items and reliable stuff too .

Looking forward to having his support, reviewing items and hopefully we can achieve a gold standard Olympia qualification

@LevButlerov @Eddie Haskell hello admins! May need help editing my thread title to include GSL in it now thank you

my daughter runs a similar cycle as this one. the gear is pretty close to what she does @Jigglybuff except she doesn't use as much hgh and she likes semaglutide

 

[ROIDDERS]

View attachment 125221

This week’s check ins 2nd October 2025 (approximately 26 weeks if I’m competing first week April)

Weight: 72.5kg/ 159lbs
Height: 163cm/ 5ft3”
Sleep: 7-8 hours average
Sleep quality: 8/10
Digestion: 10/10
Training quality: 10/10 (weight and reps still on the climb so I’m happy)
Recovery: 10/10
Stress levels: 2/10

Macros:
350c 80f 200p

Cardio:
2x 20min stairs
2x 20min treadmill

Gear:
60 primo/ week
100 EQ/ week
8iu gh
2.5mg Reta/weekly
10mg anadrol 2x a week
Lantus 5iu

Updates:
Made some exercise changes to my upper programme , vertical upper day will have my dips swapped to some weighted push ups trains my serratus and core more. But more so to not takeaway too much at the start of my training so that I can go heavy on shoulder presses as my main compound lift.

Core work is done after fasted cardio about 4x a week.
Mixing in side planks, dynamic front planks, leg raises and ab crunches

bigger news flash
I just got on board team @Gold Standard Labs as a sponsored IFBB pro athlete. Very very blessed to have his support. I agreed to take up his offer because I could see how genuine he is of a vendor, he cares about my personal life apart from just being an athlete. He’s also down to starting a female line of products and is so humble to take feedback on what would be great for everyone. Something that is women can look forward in The near future hey just to have more minuscule dosed items and reliable stuff too .

Looking forward to having his support, reviewing items and hopefully we can achieve a gold standard Olympia qualification

@LevButlerov @Eddie Haskell hello admins! May need help editing my thread title to include GSL in it now thank you

we are all pulling for you! We believe in you and we have confidence in you. its cool you laid out the cycle you have. primo and EQ at low dosages. then pushing the hgh high and reta at 2.5mgs a week. its a good one! @Jigglybuff

 

[BeMe]

View attachment 125221

This week’s check ins 2nd October 2025 (approximately 26 weeks if I’m competing first week April)

Weight: 72.5kg/ 159lbs
Height: 163cm/ 5ft3”
Sleep: 7-8 hours average
Sleep quality: 8/10
Digestion: 10/10
Training quality: 10/10 (weight and reps still on the climb so I’m happy)
Recovery: 10/10
Stress levels: 2/10

Macros:
350c 80f 200p

Cardio:
2x 20min stairs
2x 20min treadmill

Gear:
60 primo/ week
100 EQ/ week
8iu gh
2.5mg Reta/weekly
10mg anadrol 2x a week
Lantus 5iu

Updates:
Made some exercise changes to my upper programme , vertical upper day will have my dips swapped to some weighted push ups trains my serratus and core more. But more so to not takeaway too much at the start of my training so that I can go heavy on shoulder presses as my main compound lift.

Core work is done after fasted cardio about 4x a week.
Mixing in side planks, dynamic front planks, leg raises and ab crunches

bigger news flash
I just got on board team @Gold Standard Labs as a sponsored IFBB pro athlete. Very very blessed to have his support. I agreed to take up his offer because I could see how genuine he is of a vendor, he cares about my personal life apart from just being an athlete. He’s also down to starting a female line of products and is so humble to take feedback on what would be great for everyone. Something that is women can look forward in The near future hey just to have more minuscule dosed items and reliable stuff too .

Looking forward to having his support, reviewing items and hopefully we can achieve a gold standard Olympia qualification

@LevButlerov @Eddie Haskell hello admins! May need help editing my thread title to include GSL in it now thank you

Congrats on the sponsorship, they're lucky to have you.

Incredible lat spread wow. This time next year we'll be watching you prep for the O.

 

[LevButlerov]

Congrats on the sponsorship, they're lucky to have you.

Incredible lat spread wow. This time next year we'll be watching you prep for the O.

It's going to be an amazing journey with our sister @Jigglybuff

 

[Jigglybuff]

@Jigglybuff looking amazing on this. i like how you layout your specific compounds you take. That's going to help a lot of females out there.

we are all pulling for you! We believe in you and we have confidence in you. its cool you laid out the cycle you have. primo and EQ at low dosages. then pushing the hgh high and reta at 2.5mgs a week. its a good one! @Jigglybuff

Congrats on the sponsorship, they're lucky to have you.

Incredible lat spread wow. This time next year we'll be watching you prep for the O.

You look like you're ready to step on stage today and win. where you've got a rare combination of lean physique and also looking very muscular. EVo family is proud of yoU! @Jigglybuff

Thank you boys!!

And yes I am incredibly grateful to be working with @Gold Standard Labs , I know with his support and experience not only will I be able to make the stage bringing something everyone here can be proud of , but fill in more gaps for the bodybuilding community making the Olympia will be an absolute dream , and I’m so happy to walk this journey alongside everyone here

 

[2Thick]

Thank you boys!!

And yes I am incredibly grateful to be working with @Gold Standard Labs , I know with his support and experience not only will I be able to make the stage bringing something everyone here can be proud of , but fill in more gaps for the bodybuilding community making the Olympia will be an absolute dream , and I’m so happy to walk this journey alongside everyone here

you will get there!

 

[LevButlerov]

Thank you boys!!

And yes I am incredibly grateful to be working with @Gold Standard Labs , I know with his support and experience not only will I be able to make the stage bringing something everyone here can be proud of , but fill in more gaps for the bodybuilding community making the Olympia will be an absolute dream , and I’m so happy to walk this journey alongside everyone here

YOu will win the Ms. O sister it's coming @Jigglybuff

 

[Noah Wixx]

View attachment 125221

This week’s check ins 2nd October 2025 (approximately 26 weeks if I’m competing first week April)

Weight: 72.5kg/ 159lbs
Height: 163cm/ 5ft3”
Sleep: 7-8 hours average
Sleep quality: 8/10
Digestion: 10/10
Training quality: 10/10 (weight and reps still on the climb so I’m happy)
Recovery: 10/10
Stress levels: 2/10

Macros:
350c 80f 200p

Cardio:
2x 20min stairs
2x 20min treadmill

Gear:
60 primo/ week
100 EQ/ week
8iu gh
2.5mg Reta/weekly
10mg anadrol 2x a week
Lantus 5iu

Updates:
Made some exercise changes to my upper programme , vertical upper day will have my dips swapped to some weighted push ups trains my serratus and core more. But more so to not takeaway too much at the start of my training so that I can go heavy on shoulder presses as my main compound lift.

Core work is done after fasted cardio about 4x a week.
Mixing in side planks, dynamic front planks, leg raises and ab crunches

bigger news flash
I just got on board team @Gold Standard Labs as a sponsored IFBB pro athlete. Very very blessed to have his support. I agreed to take up his offer because I could see how genuine he is of a vendor, he cares about my personal life apart from just being an athlete. He’s also down to starting a female line of products and is so humble to take feedback on what would be great for everyone. Something that is women can look forward in The near future hey just to have more minuscule dosed items and reliable stuff too .

Looking forward to having his support, reviewing items and hopefully we can achieve a gold standard Olympia qualification

@LevButlerov @Eddie Haskell hello admins! May need help editing my thread title to include GSL in it now thank you

Congratulations on getting onto a team that is exciting and fantastic news

 

[Jigglybuff]

Given a cheat meal High day just to get past this weight plateau before prep rolls around ! Trying to push it up a bit more!!

Ramen bowl and dumplings
2 bagel sandwiches (1 beef steak and eggs and the other pulled pork)
Breads + pretzel + 1 pint ice cream

If I lose weight tomorrow I’d be damned

 

[Jigglybuff]

Congratulations on getting onto a team that is exciting and fantastic news

Thank you sir!!! now we just waiting for stock to be back in then we’ll get the first moves done up soon!

 

[RoidRage69]

Given a cheat meal High day just to get past this weight plateau before prep rolls around ! Trying to push it up a bit more!!

Ramen bowl and dumplings
2 bagel sandwiches (1 beef steak and eggs and the other pulled pork)
Breads + pretzel + 1 pint ice cream

If I lose weight tomorrow I’d be damned

My kind of food!!!

 

[LevButlerov]

Given a cheat meal High day just to get past this weight plateau before prep rolls around ! Trying to push it up a bit more!!

Ramen bowl and dumplings
2 bagel sandwiches (1 beef steak and eggs and the other pulled pork)
Breads + pretzel + 1 pint ice cream

If I lose weight tomorrow I’d be damned

That’s a strong high day, perfect mix of carbs, fat, and sodium to refill and reset metabolism. Ramen and bagels will push glycogen back up fast so training should feel strong tomorrow. If the scale drops after all that, you know your body’s really burning hot right now.

 

[ballin2504]

View attachment 125221

This week’s check ins 2nd October 2025 (approximately 26 weeks if I’m competing first week April)

Weight: 72.5kg/ 159lbs
Height: 163cm/ 5ft3”
Sleep: 7-8 hours average
Sleep quality: 8/10
Digestion: 10/10
Training quality: 10/10 (weight and reps still on the climb so I’m happy)
Recovery: 10/10
Stress levels: 2/10

Macros:
350c 80f 200p

Cardio:
2x 20min stairs
2x 20min treadmill

Gear:
60 primo/ week
100 EQ/ week
8iu gh
2.5mg Reta/weekly
10mg anadrol 2x a week
Lantus 5iu

Updates:
Made some exercise changes to my upper programme , vertical upper day will have my dips swapped to some weighted push ups trains my serratus and core more. But more so to not takeaway too much at the start of my training so that I can go heavy on shoulder presses as my main compound lift.

Core work is done after fasted cardio about 4x a week.
Mixing in side planks, dynamic front planks, leg raises and ab crunches

bigger news flash
I just got on board team @Gold Standard Labs as a sponsored IFBB pro athlete. Very very blessed to have his support. I agreed to take up his offer because I could see how genuine he is of a vendor, he cares about my personal life apart from just being an athlete. He’s also down to starting a female line of products and is so humble to take feedback on what would be great for everyone. Something that is women can look forward in The near future hey just to have more minuscule dosed items and reliable stuff too .

Looking forward to having his support, reviewing items and hopefully we can achieve a gold standard Olympia qualification

@LevButlerov @Eddie Haskell hello admins! May need help editing my thread title to include GSL in it now thank you

@Jigglybuff congrats and you look amazing sis. You have a top tier ohysique

 

[KoalaTea]

View attachment 125221

This week’s check ins 2nd October 2025 (approximately 26 weeks if I’m competing first week April)

Weight: 72.5kg/ 159lbs
Height: 163cm/ 5ft3”
Sleep: 7-8 hours average
Sleep quality: 8/10
Digestion: 10/10
Training quality: 10/10 (weight and reps still on the climb so I’m happy)
Recovery: 10/10
Stress levels: 2/10

Macros:
350c 80f 200p

Cardio:
2x 20min stairs
2x 20min treadmill

Gear:
60 primo/ week
100 EQ/ week
8iu gh
2.5mg Reta/weekly
10mg anadrol 2x a week
Lantus 5iu

Updates:
Made some exercise changes to my upper programme , vertical upper day will have my dips swapped to some weighted push ups trains my serratus and core more. But more so to not takeaway too much at the start of my training so that I can go heavy on shoulder presses as my main compound lift.

Core work is done after fasted cardio about 4x a week.
Mixing in side planks, dynamic front planks, leg raises and ab crunches

bigger news flash
I just got on board team @Gold Standard Labs as a sponsored IFBB pro athlete. Very very blessed to have his support. I agreed to take up his offer because I could see how genuine he is of a vendor, he cares about my personal life apart from just being an athlete. He’s also down to starting a female line of products and is so humble to take feedback on what would be great for everyone. Something that is women can look forward in The near future hey just to have more minuscule dosed items and reliable stuff too .

Looking forward to having his support, reviewing items and hopefully we can achieve a gold standard Olympia qualification

@LevButlerov @Eddie Haskell hello admins! May need help editing my thread title to include GSL in it now thank you

Amazing what u have achieved so far
Im sure you'll shake things up on the olympia stage..shows are won from the back and your back has really come up a lot and your overall structure front and back flows well

 

[Jigglybuff]

16th October check ins (24 weeks out)

Not much changes I’ll be honest so I haven’t really had much to update

Over the last 2 weeks I’ve gained about 2-3lbs (1-1.5kg) personally don’t see changes in composition from 2 weeks ago so I take it as a good sign

We haven’t changed food for a month or so now so it’s good to see the body tighten up at the same calories

Digestion , sleep and recovery is really good so I’ve raised some volume on my upper days and added another set to hamstring curls

 

[BeMe]

Yes you're still staying very lean even with the added weight. That's a great sign!

Wish I had a v taper like that geez. The size and detail from top to bottom is really remarkable.

 

[Allupfromhere]

Wish I had a v taper like that geez. The size and detail from top to bottom is really remarkable.

Was just about to say this myself! Crazy physique truely on another level

 

[LevButlerov]

16th October check ins (24 weeks out)

Not much changes I’ll be honest so I haven’t really had much to update

Over the last 2 weeks I’ve gained about 2-3lbs (1-1.5kg) personally don’t see changes in composition from 2 weeks ago so I take it as a good sign

We haven’t changed food for a month or so now so it’s good to see the body tighten up at the same calories

Digestion , sleep and recovery is really good so I’ve raised some volume on my upper days and added another set to hamstring curls

You look amazing sister @Jigglybuff perfect V and wide back, amazing glutes!

 

[Jigglybuff]

You look amazing sister @Jigglybuff perfect V and wide back, amazing glutes!

Was just about to say this myself! Crazy physique truely on another level

Yes you're still staying very lean even with the added weight. That's a great sign!

Wish I had a v taper like that geez. The size and detail from top to bottom is really remarkable.

Thank you so much fellas all of you are incredibly sweet

 

[Jigglybuff]

Coach has responded to check ins

So for about 6-8 weeks we will be doing a health phase while still slowly trickling down on this cut . Coming off all androgens but leaving the Reta and GH in

Then come 18 weeks out we’ll jump back on again probably !

we are also going a bit more aggressive starting out with the food pull , about 400
Calorie drop . 20 fat and 50 carbs pulled

 

[LevButlerov]

Thank you so much fellas all of you are incredibly sweet

EVO family love your way sister big time.

Coach has responded to check ins

So for about 6-8 weeks we will be doing a health phase while still slowly trickling down on this cut . Coming off all androgens but leaving the Reta and GH in

Then come 18 weeks out we’ll jump back on again probably !

we are also going a bit more aggressive starting out with the food pull , about 400
Calorie drop . 20 fat and 50 carbs pulled

That's going to be a big shift. @Jigglybuff

 

[Jigglybuff]

EVO family love your way sister big time.

That's going to be a big shift. @Jigglybuff

I hope in a good way

 

[Freakfitness]

16th October check ins (24 weeks out)

Not much changes I’ll be honest so I haven’t really had much to update

Over the last 2 weeks I’ve gained about 2-3lbs (1-1.5kg) personally don’t see changes in composition from 2 weeks ago so I take it as a good sign

We haven’t changed food for a month or so now so it’s good to see the body tighten up at the same calories

Digestion , sleep and recovery is really good so I’ve raised some volume on my upper days and added another set to hamstring curls

This is wild!! crazy physique, legs and back are massive standouts!!

 

[mrthrowaway]

Welcome to the forum, Jigglybuff! It's awesome to see another female pro here, especially one competing in Figure. Your journey sounds incredible – turning pro in such a short time is seriously impressive.

Relocating to Australia is a big move, hope you settle in well! It's great that you're willing to share your experiences; having more female voices in these discussions is definitely needed. I think a lot of women (and men!) will benefit from your insights.

That's a solid plan to take this year to build for the 2026 Olympia qualification. 7-8kg of muscle is a fantastic gain! Looking forward to seeing your progress and hearing more about your training and nutrition strategies. Also, thanks for sharing your current stack - transparency is always appreciated.

Hello Evo Family

New to this forum and decided I would log my journey as a relatively new IFBB figure pro

For context I’m also new to Australia and relocating here permanently this end of the year so I wanted to explore the community . I started bodybuilding in 2021 and since then all my sources were from Aussie vendors by chance . Hence when I discovered forums I decided I would come in hoping that my experience as an enhanced competitor at this level would be able to give both the lads and ladies some insight and valuable information . There are very few females on forums so it’s always nice when I see some , helps to educate the ladies who are shy to speak up here and provide them a safe space to ask questions too. I’m also hoping this can give the guys a chance to learn so that they can help their girlfriends or manage things in the safest ways possible!

Since the day I started bodybuilding 2021, I had hoping to compete in the figure division in 2022 and ran my first cycle then. I then turned pro in 2023 and ran my pro debut landing first call outs in 2024 September.

As of now I am 3 weeks into my second push up phase this year (reversed from 2000 calories). Did a recomp phase for 4 months before this one upon finishing my first push up earlier this year.

Im taking this year off after my 2024 pro debut to add some size so that I can be very competitive to qualify for the O in 2026 so far it’s been a great journey adding 7-8kg easily of muscle since my pro debut last year ! I’ve attached some of my pro debut looks from last year!

Current nutrition:
300 carbs
50 fat
200 protein

PEDs:
100 EQ weekly
50 primo weekly
8iu gh daily
3mg Reta weekly
5iu lantus daily

 

[Mobster]

Coach has responded to check ins

So for about 6-8 weeks we will be doing a health phase while still slowly trickling down on this cut . Coming off all androgens but leaving the Reta and GH in

Then come 18 weeks out we’ll jump back on again probably !

we are also going a bit more aggressive starting out with the food pull , about 400
Calorie drop . 20 fat and 50 carbs pulled

Not having a coach myself what do you feel you get from a coach

 

[LevButlerov]

I hope in a good way

For sure in a good way sister

 

[stevesmi]

16th October check ins (24 weeks out)

Not much changes I’ll be honest so I haven’t really had much to update

Over the last 2 weeks I’ve gained about 2-3lbs (1-1.5kg) personally don’t see changes in composition from 2 weeks ago so I take it as a good sign

We haven’t changed food for a month or so now so it’s good to see the body tighten up at the same calories

Digestion , sleep and recovery is really good so I’ve raised some volume on my upper days and added another set to hamstring curls

@Jigglybuff you look fantastic for sure. Really impressed with your physique. 24 weeks out. You already look amazing.

 

[kcates]

I wouldnt recommend others doing this either

But from what I know and do see speaking to quite a few internationally mine is quite already on the mild end

Welcome to the EVO family. Sorry late catching your log. I love that your here to help even the guys so they can help there girlfriends/wives. I am always looking for info to help my wife. I feel you about taking from this community and not giving as much. I am only 2 years into lifting and peptides, and only a year into anabolics, and TRT. I am only 50 years old so late to the game. I love this community because they keep giving every day to me but I give back less. I try when I can which hopefully as I grow in experience and knowledge I can give back more. Looking forward to following your journey to the O.

 

[ceo]

Coach has responded to check ins

So for about 6-8 weeks we will be doing a health phase while still slowly trickling down on this cut . Coming off all androgens but leaving the Reta and GH in

Then come 18 weeks out we’ll jump back on again probably !

we are also going a bit more aggressive starting out with the food pull , about 400
Calorie drop . 20 fat and 50 carbs pulled

sister nice. health phase sounds like a good plan. we gonna be following it whole way @Jigglybuff

 

[Ulter]

16th October check ins (24 weeks out)

Not much changes I’ll be honest so I haven’t really had much to update

Over the last 2 weeks I’ve gained about 2-3lbs (1-1.5kg) personally don’t see changes in composition from 2 weeks ago so I take it as a good sign

We haven’t changed food for a month or so now so it’s good to see the body tighten up at the same calories

Digestion , sleep and recovery is really good so I’ve raised some volume on my upper days and added another set to hamstring curls

24 weeks out you still have a lot of time wow. that is great you are taking the bull by the horn. @Jigglybuff its going to be good to follow your progress as we get closer!

 

[ROIDDERS]

16th October check ins (24 weeks out)

Not much changes I’ll be honest so I haven’t really had much to update

Over the last 2 weeks I’ve gained about 2-3lbs (1-1.5kg) personally don’t see changes in composition from 2 weeks ago so I take it as a good sign

We haven’t changed food for a month or so now so it’s good to see the body tighten up at the same calories

Digestion , sleep and recovery is really good so I’ve raised some volume on my upper days and added another set to hamstring curls

@Jigglybuff this is a fantastic update. 2 to 3 lbs in the past 2 weeks is some solid weight. It looks like it was all muscle to me.

 

[2Thick]

16th October check ins (24 weeks out)

Not much changes I’ll be honest so I haven’t really had much to update

Over the last 2 weeks I’ve gained about 2-3lbs (1-1.5kg) personally don’t see changes in composition from 2 weeks ago so I take it as a good sign

We haven’t changed food for a month or so now so it’s good to see the body tighten up at the same calories

Digestion , sleep and recovery is really good so I’ve raised some volume on my upper days and added another set to hamstring curls

Wow, this is a good update. Don't be so hard on yourself. There's most definitely changes even if you don't notice them on the outside. On the inside you're still improving and getting stronger. Mentally and physically. @Jigglybuff

 

[Jigglybuff]

For sure in a good way sister

Wow, this is a good update. Don't be so hard on yourself. There's most definitely changes even if you don't notice them on the outside. On the inside you're still improving and getting stronger. Mentally and physically. @Jigglybuff

@Jigglybuff this is a fantastic update. 2 to 3 lbs in the past 2 weeks is some solid weight. It looks like it was all muscle to me.

24 weeks out you still have a lot of time wow. that is great you are taking the bull by the horn. @Jigglybuff its going to be good to follow your progress as we get closer!

sister nice. health phase sounds like a good plan. we gonna be following it whole way @Jigglybuff

Welcome to the EVO family. Sorry late catching your log. I love that your here to help even the guys so they can help there girlfriends/wives. I am always looking for info to help my wife. I feel you about taking from this community and not giving as much. I am only 2 years into lifting and peptides, and only a year into anabolics, and TRT. I am only 50 years old so late to the game. I love this community because they keep giving every day to me but I give back less. I try when I can which hopefully as I grow in experience and knowledge I can give back more. Looking forward to following your journey to the O.

@Jigglybuff you look fantastic for sure. Really impressed with your physique. 24 weeks out. You already look amazing.

Thank you so much everyone

You guys have no idea how much this means to me ! I know I’m blessed this prep and it’s going to be a good one because I have a ton of people I know I can count on here. Even if you guys don’t know me it’s nice to know I probably can fall back on anyone if ever

Let’s represent team evo and @Gold Standard Labs on that stage!

 

[Jigglybuff]

Not having a coach myself what do you feel you get from a coach

The biggest thing is finding someone you find you get along with, who cares about you as a human being — you are paying for guidance here and they should be able to explain to you why certain protocols given to you now is the best decision so far . Essentially you skip the headache of fussing it yourself and get someone to do the thinking on your behalf while you execute your way to your goals

 

[Jigglybuff]

Welcome to the forum, Jigglybuff! It's awesome to see another female pro here, especially one competing in Figure. Your journey sounds incredible – turning pro in such a short time is seriously impressive.

Relocating to Australia is a big move, hope you settle in well! It's great that you're willing to share your experiences; having more female voices in these discussions is definitely needed. I think a lot of women (and men!) will benefit from your insights.

That's a solid plan to take this year to build for the 2026 Olympia qualification. 7-8kg of muscle is a fantastic gain! Looking forward to seeing your progress and hearing more about your training and nutrition strategies. Also, thanks for sharing your current stack - transparency is always appreciated.

Thank you brother

Yeah that’s why I love these logs on Evo. I mean it gives you a safe space to post your journey while staying privately anonymous at the same time . I do think these things encourage people to share more at least it did for me .

A lot of athletes lie about their cycles , a good majority , male or female . And it gives a lot of unrealistic expectations . I’m not saying copy someone’s cycle, but what it takes at times the expectations need to be set

 

[LevButlerov]

Thank you so much everyone

You guys have no idea how much this means to me ! I know I’m blessed this prep and it’s going to be a good one because I have a ton of people I know I can count on here. Even if you guys don’t know me it’s nice to know I probably can fall back on anyone if ever

Let’s represent team evo and @Gold Standard Labs on that stage!

we love you sister happy you're with the EVO family and Team @Gold Standard Labs @Jigglybuff

 

[ceo]

Thank you so much everyone

You guys have no idea how much this means to me ! I know I’m blessed this prep and it’s going to be a good one because I have a ton of people I know I can count on here. Even if you guys don’t know me it’s nice to know I probably can fall back on anyone if ever

Let’s represent team evo and @Gold Standard Labs on that stage!

sister you are the best

 

[Jigglybuff]

First gifts from @Gold Standard Labs

Shall we take a moment to appreciate the gold tops literally looking super premium upon touch down

Bro even immediately sent me the janoshik results for this batch so I’m keen to see how these go. Shows a lot of initiative and care on his part . It means a lot and honestly I do think this is why people continue to stay with vendors. Small stuff like that.

I’m very sensitive to GH (I made the most gains starting it out that’s when I came to find out I hyper respond on GH lol) so if there’s any deviation in quality I would know

Anyways thank you so much brother

What a way to kick off prep !

Work is in for the fem range products so I’m super keen to see what comes and restocks in time to come.

 

[BeMe]

View attachment 131165

First gifts from @Gold Standard Labs

Shall we take a moment to appreciate the gold tops literally looking super premium upon touch down

Bro even immediately sent me the janoshik results for this batch so I’m keen to see how these go. Shows a lot of initiative and care on his part . It means a lot and honestly I do think this is why people continue to stay with vendors. Small stuff like that.

I’m very sensitive to GH (I made the most gains starting it out that’s when I came to find out I hyper respond on GH lol) so if there’s any deviation in quality I would know

Anyways thank you so much brother

What a way to kick off prep !

Work is in for the fem range products so I’m super keen to see what comes and restocks in time to come.

That's quite the haul of GH. I'm very jealous lol.

Just reminded me I'm due for a reup too. Thanks haha

 

[LevButlerov]

View attachment 131165

First gifts from @Gold Standard Labs

Shall we take a moment to appreciate the gold tops literally looking super premium upon touch down

Bro even immediately sent me the janoshik results for this batch so I’m keen to see how these go. Shows a lot of initiative and care on his part . It means a lot and honestly I do think this is why people continue to stay with vendors. Small stuff like that.

I’m very sensitive to GH (I made the most gains starting it out that’s when I came to find out I hyper respond on GH lol) so if there’s any deviation in quality I would know

Anyways thank you so much brother

What a way to kick off prep !

Work is in for the fem range products so I’m super keen to see what comes and restocks in time to come.

Nice touchdown from Team GSL @Gold Standard Labs you're going to be amazing for the next show sister @Jigglybuff

 

[Pigsy]

View attachment 131165

First gifts from @Gold Standard Labs

Shall we take a moment to appreciate the gold tops literally looking super premium upon touch down

Bro even immediately sent me the janoshik results for this batch so I’m keen to see how these go. Shows a lot of initiative and care on his part . It means a lot and honestly I do think this is why people continue to stay with vendors. Small stuff like that.

I’m very sensitive to GH (I made the most gains starting it out that’s when I came to find out I hyper respond on GH lol) so if there’s any deviation in quality I would know

Anyways thank you so much brother

What a way to kick off prep !

Work is in for the fem range products so I’m super keen to see what comes and restocks in time to come.

Nice touchdown

 

[Sheshredz]

As another evogirl (newbie), I LOVE how honest and direct you are with your cycle

Online fitness came along way with more pros and influencers being honest but it seems to be limited to the male side.

 

[Pigsy]

As another evogirl (newbie), I LOVE how honest and direct you are with your cycle

Online fitness came along way with more pros and influencers being honest but it seems to be limited to the male side.

Welcome to EVO