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Female Log Female Growth Cycle - HGH and Primobolan Log

_bubbles

_bubbles

V.I.P.
EVO Logger
Strong Woman
BodyBuilder
Hey everyone,

Bloods came back looking 🔥 — everything within healthy ranges after 13 weeks off post-show, so it’s full steam ahead with the next cycle! Feeling strong, recovered, and ready to build on last season.

Special mention to @Raptor Labs for the support! - super grateful for the opportunity to represent the brand while tracking this cycle.

Current Compounds:
• 5iu GH daily
• Primo 0.25mg twice a week (Monday & Friday)

Training Split (4x/week):

Monday – Lower Body
• BB RDL’s 2 x 8–10
• Hip Thrusts 2 x 12–15
• Close Low Stance Leg Press 2 x 12–15
• Unilateral Leg Extensions 2 x 10–12 each side
• Lying Leg Curls 2 x 8–10
• Standing Calf Raise 2 x 12–15

Tuesday – Rest

Wednesday – Lower Body & Abs
• Hack Squats 2 x 10–12
• Assisted Split Squats 2 x 10–12 per side
• Seated Leg Curls 2 x 8–10
• Weighted Back Extensions 2 x 12–15
• Glute Kickbacks 2 x 10–12
• Ab Crunch Machine 2 x 12–15

Thursday – Rest

Friday – Quads, Calves & Delts
• Pendulum Squats 2 x 10–12
• Unilateral Leg Press 2 x 12–15 (low foot placement)
• Leg Extensions 2 x 10–12
• Toe Presses 2 x 10–12
• Seated Calf Raise 2 x 12–15
• Machine Shoulder Press 2 x 8–10

Saturday – Glutes, Hamstrings & Lats
• B-Stance RDL’s 2 x 8–10 per side
• DB Deficit Back Lunge 2 x 10–12 per side
• Hip Thrusts Machine 2 x 10–12
• Hip Abduction Machine 2 x 12–15
• Seated Leg Curls 2 x 8–10 last
• Neutral Shoulder Width Grip Pulldowns 2 x 8–10

Sunday – Rest

Output Goals:
• Average 10–12k steps/day
• 2 x 20min cardio sessions/week

Nutrition:
• Training days: 2859 kcal – 177g P / 415g C / 55g F
• Non-training days: 2654 kcal – 167g P / 331g C / 74g F

Supplements:
• Fish Oil
• Digestive Enzymes
• Berberine
• Vitamin K
• Tuca
• Vitamin D
• Vitamin C

Excited to track this cycle, see the progress, and keep the log updated for everyone!
 

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_bubbles said:
Hey everyone,

Bloods came back looking 🔥 — everything within healthy ranges after 13 weeks off post-show, so it’s full steam ahead with the next cycle! Feeling strong, recovered, and ready to build on last season.

Special mention to @Raptor Labs for the support! - super grateful for the opportunity to represent the brand while tracking this cycle.

Current Compounds:
• 5iu GH daily
• Primo 0.25mg twice a week (Monday & Friday)

Training Split (4x/week):

Monday – Lower Body
• BB RDL’s 2 x 8–10
• Hip Thrusts 2 x 12–15
• Close Low Stance Leg Press 2 x 12–15
• Unilateral Leg Extensions 2 x 10–12 each side
• Lying Leg Curls 2 x 8–10
• Standing Calf Raise 2 x 12–15

Tuesday – Rest

Wednesday – Lower Body & Abs
• Hack Squats 2 x 10–12
• Assisted Split Squats 2 x 10–12 per side
• Seated Leg Curls 2 x 8–10
• Weighted Back Extensions 2 x 12–15
• Glute Kickbacks 2 x 10–12
• Ab Crunch Machine 2 x 12–15

Thursday – Rest

Friday – Quads, Calves & Delts
• Pendulum Squats 2 x 10–12
• Unilateral Leg Press 2 x 12–15 (low foot placement)
• Leg Extensions 2 x 10–12
• Toe Presses 2 x 10–12
• Seated Calf Raise 2 x 12–15
• Machine Shoulder Press 2 x 8–10

Saturday – Glutes, Hamstrings & Lats
• B-Stance RDL’s 2 x 8–10 per side
• DB Deficit Back Lunge 2 x 10–12 per side
• Hip Thrusts Machine 2 x 10–12
• Hip Abduction Machine 2 x 12–15
• Seated Leg Curls 2 x 8–10 last
• Neutral Shoulder Width Grip Pulldowns 2 x 8–10

Sunday – Rest

Output Goals:
• Average 10–12k steps/day
• 2 x 20min cardio sessions/week

Nutrition:
• Training days: 2859 kcal – 177g P / 415g C / 55g F
• Non-training days: 2654 kcal – 167g P / 331g C / 74g F

Supplements:
• Fish Oil
• Digestive Enzymes
• Berberine
• Vitamin K
• Tuca
• Vitamin D
• Vitamin C

Excited to track this cycle, see the progress, and keep the log updated for everyone!
Click to expand...
@_bubbles welcome to the EVO family :D you have the most amazing quads I've seen, insane leg size!!! just WOW!!! impressive.

_bubbles said:
Nutrition:
• Training days: 2859 kcal – 177g P / 415g C / 55g F
• Non-training days: 2654 kcal – 167g P / 331g C / 74g F
Click to expand...
Can you share your meals and foods as you go please? :D
_bubbles said:
Supplements:
• Fish Oil
• Digestive Enzymes
• Berberine
• Vitamin K
• Tuca
• Vitamin D
• Vitamin C
Click to expand...
supplements
what other digestive supps you use?
multis?
probiotics?
psyllium husk?

_bubbles said:
Current Compounds:
• 5iu GH daily
• Primo 0.25mg twice a week (Monday & Friday)
Click to expand...
Why primo and hgh? why not test and hgh?
 
_bubbles said:
Hey everyone,

Bloods came back looking 🔥 — everything within healthy ranges after 13 weeks off post-show, so it’s full steam ahead with the next cycle! Feeling strong, recovered, and ready to build on last season.

Special mention to @Raptor Labs for the support! - super grateful for the opportunity to represent the brand while tracking this cycle.

Current Compounds:
• 5iu GH daily
• Primo 0.25mg twice a week (Monday & Friday)

Training Split (4x/week):

Monday – Lower Body
• BB RDL’s 2 x 8–10
• Hip Thrusts 2 x 12–15
• Close Low Stance Leg Press 2 x 12–15
• Unilateral Leg Extensions 2 x 10–12 each side
• Lying Leg Curls 2 x 8–10
• Standing Calf Raise 2 x 12–15

Tuesday – Rest

Wednesday – Lower Body & Abs
• Hack Squats 2 x 10–12
• Assisted Split Squats 2 x 10–12 per side
• Seated Leg Curls 2 x 8–10
• Weighted Back Extensions 2 x 12–15
• Glute Kickbacks 2 x 10–12
• Ab Crunch Machine 2 x 12–15

Thursday – Rest

Friday – Quads, Calves & Delts
• Pendulum Squats 2 x 10–12
• Unilateral Leg Press 2 x 12–15 (low foot placement)
• Leg Extensions 2 x 10–12
• Toe Presses 2 x 10–12
• Seated Calf Raise 2 x 12–15
• Machine Shoulder Press 2 x 8–10

Saturday – Glutes, Hamstrings & Lats
• B-Stance RDL’s 2 x 8–10 per side
• DB Deficit Back Lunge 2 x 10–12 per side
• Hip Thrusts Machine 2 x 10–12
• Hip Abduction Machine 2 x 12–15
• Seated Leg Curls 2 x 8–10 last
• Neutral Shoulder Width Grip Pulldowns 2 x 8–10

Sunday – Rest

Output Goals:
• Average 10–12k steps/day
• 2 x 20min cardio sessions/week

Nutrition:
• Training days: 2859 kcal – 177g P / 415g C / 55g F
• Non-training days: 2654 kcal – 167g P / 331g C / 74g F

Supplements:
• Fish Oil
• Digestive Enzymes
• Berberine
• Vitamin K
• Tuca
• Vitamin D
• Vitamin C

Excited to track this cycle, see the progress, and keep the log updated for everyone!
Click to expand...
nice start to this. a bit confused on the primo dosage though. .25mgs? i'm assuming that is oral primo, but the dosage seems low to me even for a female.
 
_bubbles said:
Hey everyone,

Bloods came back looking 🔥 — everything within healthy ranges after 13 weeks off post-show, so it’s full steam ahead with the next cycle! Feeling strong, recovered, and ready to build on last season.

Special mention to @Raptor Labs for the support! - super grateful for the opportunity to represent the brand while tracking this cycle.

Current Compounds:
• 5iu GH daily
• Primo 0.25mg twice a week (Monday & Friday)

Training Split (4x/week):

Monday – Lower Body
• BB RDL’s 2 x 8–10
• Hip Thrusts 2 x 12–15
• Close Low Stance Leg Press 2 x 12–15
• Unilateral Leg Extensions 2 x 10–12 each side
• Lying Leg Curls 2 x 8–10
• Standing Calf Raise 2 x 12–15

Tuesday – Rest

Wednesday – Lower Body & Abs
• Hack Squats 2 x 10–12
• Assisted Split Squats 2 x 10–12 per side
• Seated Leg Curls 2 x 8–10
• Weighted Back Extensions 2 x 12–15
• Glute Kickbacks 2 x 10–12
• Ab Crunch Machine 2 x 12–15

Thursday – Rest

Friday – Quads, Calves & Delts
• Pendulum Squats 2 x 10–12
• Unilateral Leg Press 2 x 12–15 (low foot placement)
• Leg Extensions 2 x 10–12
• Toe Presses 2 x 10–12
• Seated Calf Raise 2 x 12–15
• Machine Shoulder Press 2 x 8–10

Saturday – Glutes, Hamstrings & Lats
• B-Stance RDL’s 2 x 8–10 per side
• DB Deficit Back Lunge 2 x 10–12 per side
• Hip Thrusts Machine 2 x 10–12
• Hip Abduction Machine 2 x 12–15
• Seated Leg Curls 2 x 8–10 last
• Neutral Shoulder Width Grip Pulldowns 2 x 8–10

Sunday – Rest

Output Goals:
• Average 10–12k steps/day
• 2 x 20min cardio sessions/week

Nutrition:
• Training days: 2859 kcal – 177g P / 415g C / 55g F
• Non-training days: 2654 kcal – 167g P / 331g C / 74g F

Supplements:
• Fish Oil
• Digestive Enzymes
• Berberine
• Vitamin K
• Tuca
• Vitamin D
• Vitamin C

Excited to track this cycle, see the progress, and keep the log updated for everyone!
Click to expand...
sister glad to have you on here ! @_bubbles and i like your screen name. its very original
 
_bubbles said:
Hey everyone,

Bloods came back looking 🔥 — everything within healthy ranges after 13 weeks off post-show, so it’s full steam ahead with the next cycle! Feeling strong, recovered, and ready to build on last season.

Special mention to @Raptor Labs for the support! - super grateful for the opportunity to represent the brand while tracking this cycle.

Current Compounds:
• 5iu GH daily
• Primo 0.25mg twice a week (Monday & Friday)

Training Split (4x/week):

Monday – Lower Body
• BB RDL’s 2 x 8–10
• Hip Thrusts 2 x 12–15
• Close Low Stance Leg Press 2 x 12–15
• Unilateral Leg Extensions 2 x 10–12 each side
• Lying Leg Curls 2 x 8–10
• Standing Calf Raise 2 x 12–15

Tuesday – Rest

Wednesday – Lower Body & Abs
• Hack Squats 2 x 10–12
• Assisted Split Squats 2 x 10–12 per side
• Seated Leg Curls 2 x 8–10
• Weighted Back Extensions 2 x 12–15
• Glute Kickbacks 2 x 10–12
• Ab Crunch Machine 2 x 12–15

Thursday – Rest

Friday – Quads, Calves & Delts
• Pendulum Squats 2 x 10–12
• Unilateral Leg Press 2 x 12–15 (low foot placement)
• Leg Extensions 2 x 10–12
• Toe Presses 2 x 10–12
• Seated Calf Raise 2 x 12–15
• Machine Shoulder Press 2 x 8–10

Saturday – Glutes, Hamstrings & Lats
• B-Stance RDL’s 2 x 8–10 per side
• DB Deficit Back Lunge 2 x 10–12 per side
• Hip Thrusts Machine 2 x 10–12
• Hip Abduction Machine 2 x 12–15
• Seated Leg Curls 2 x 8–10 last
• Neutral Shoulder Width Grip Pulldowns 2 x 8–10

Sunday – Rest

Output Goals:
• Average 10–12k steps/day
• 2 x 20min cardio sessions/week

Nutrition:
• Training days: 2859 kcal – 177g P / 415g C / 55g F
• Non-training days: 2654 kcal – 167g P / 331g C / 74g F

Supplements:
• Fish Oil
• Digestive Enzymes
• Berberine
• Vitamin K
• Tuca
• Vitamin D
• Vitamin C

Excited to track this cycle, see the progress, and keep the log updated for everyone!
Click to expand...
Welcome :)
Good luck with achieving what u want out of this next cycle
 
_bubbles said:
Hey everyone,

Bloods came back looking 🔥 — everything within healthy ranges after 13 weeks off post-show, so it’s full steam ahead with the next cycle! Feeling strong, recovered, and ready to build on last season.

Special mention to @Raptor Labs for the support! - super grateful for the opportunity to represent the brand while tracking this cycle.

Current Compounds:
• 5iu GH daily
• Primo 0.25mg twice a week (Monday & Friday)

Training Split (4x/week):

Monday – Lower Body
• BB RDL’s 2 x 8–10
• Hip Thrusts 2 x 12–15
• Close Low Stance Leg Press 2 x 12–15
• Unilateral Leg Extensions 2 x 10–12 each side
• Lying Leg Curls 2 x 8–10
• Standing Calf Raise 2 x 12–15

Tuesday – Rest

Wednesday – Lower Body & Abs
• Hack Squats 2 x 10–12
• Assisted Split Squats 2 x 10–12 per side
• Seated Leg Curls 2 x 8–10
• Weighted Back Extensions 2 x 12–15
• Glute Kickbacks 2 x 10–12
• Ab Crunch Machine 2 x 12–15

Thursday – Rest

Friday – Quads, Calves & Delts
• Pendulum Squats 2 x 10–12
• Unilateral Leg Press 2 x 12–15 (low foot placement)
• Leg Extensions 2 x 10–12
• Toe Presses 2 x 10–12
• Seated Calf Raise 2 x 12–15
• Machine Shoulder Press 2 x 8–10

Saturday – Glutes, Hamstrings & Lats
• B-Stance RDL’s 2 x 8–10 per side
• DB Deficit Back Lunge 2 x 10–12 per side
• Hip Thrusts Machine 2 x 10–12
• Hip Abduction Machine 2 x 12–15
• Seated Leg Curls 2 x 8–10 last
• Neutral Shoulder Width Grip Pulldowns 2 x 8–10

Sunday – Rest

Output Goals:
• Average 10–12k steps/day
• 2 x 20min cardio sessions/week

Nutrition:
• Training days: 2859 kcal – 177g P / 415g C / 55g F
• Non-training days: 2654 kcal – 167g P / 331g C / 74g F

Supplements:
• Fish Oil
• Digestive Enzymes
• Berberine
• Vitamin K
• Tuca
• Vitamin D
• Vitamin C

Excited to track this cycle, see the progress, and keep the log updated for everyone!
Click to expand...
Great work here looks like you're very meticulous when it comes to training and diet. Welcome to team @Raptor Labs look forward to following your journey 💪
 
LevButlerov said:
@_bubbles welcome to the EVO family :D you have the most amazing quads I've seen, insane leg size!!! just WOW!!! impressive.


Can you share your meals and foods as you go please? :D

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


Why primo and hgh? why not test and hgh?
Click to expand...
Breakfast for me is usually sourdough with chicken and almond butter. Lunch is chicken, rice, veg, salad and avocado. Pre-training I’ll go with cereal, berries and protein powder, and on non-training days I’ll have Greek yoghurt with almond butter, berries and protein powder as a snack. Dinner is steak, pasta and spinach.


Supplement-wise, I do take a good multi and probiotics. I’ll use psyllium husk here and there if my fibre is a bit low, and digestive enzymes are handy but not something I rely on daily.


As for Primo and HGH — I just prefer that combo because it’s a bit cleaner, less water retention and fewer side effects compared to running test. Test and HGH is definitely a classic stack, but Primo and HGH feels better for leaner gains and overall recovery for me.
 
_bubbles said:
Breakfast for me is usually sourdough with chicken and almond butter. Lunch is chicken, rice, veg, salad and avocado. Pre-training I’ll go with cereal, berries and protein powder, and on non-training days I’ll have Greek yoghurt with almond butter, berries and protein powder as a snack. Dinner is steak, pasta and spinach.
Click to expand...
That's fairly clean but I wouldn't do late dinner carbs if you can sister. :D @_bubbles
_bubbles said:
Supplement-wise, I do take a good multi and probiotics. I’ll use psyllium husk here and there if my fibre is a bit low, and digestive enzymes are handy but not something I rely on daily.
Click to expand...
I would go with psyllium ED you'll see a huge difference.
_bubbles said:
As for Primo and HGH — I just prefer that combo because it’s a bit cleaner, less water retention and fewer side effects compared to running test. Test and HGH is definitely a classic stack, but Primo and HGH feels better for leaner gains and overall recovery for me.
Click to expand...
That's true, primo for sure more tight.
 
Ulter said:
okay. it didn't make any sense. .25ML is how much then? 25mgs right? and that is oral or injectable? @_bubbles
Click to expand...
Sorry ill clarify - the primo im using is 200mg/ml and i use 50mg per week and split it into 2 shots, so i administer .25ml 2x per week @Ulter
 
_bubbles said:
Breakfast for me is usually sourdough with chicken and almond butter. Lunch is chicken, rice, veg, salad and avocado. Pre-training I’ll go with cereal, berries and protein powder, and on non-training days I’ll have Greek yoghurt with almond butter, berries and protein powder as a snack. Dinner is steak, pasta and spinach.


Supplement-wise, I do take a good multi and probiotics. I’ll use psyllium husk here and there if my fibre is a bit low, and digestive enzymes are handy but not something I rely on daily.


As for Primo and HGH — I just prefer that combo because it’s a bit cleaner, less water retention and fewer side effects compared to running test. Test and HGH is definitely a classic stack, but Primo and HGH feels better for leaner gains and overall recovery for me.
Click to expand...
sister mad love for the red meat and spinach. that a lot of iron right there. make you strong like OX. my wife super strong too, you know she weigh like 440lbs
 
_bubbles said:
Hey everyone,

Bloods came back looking 🔥 — everything within healthy ranges after 13 weeks off post-show, so it’s full steam ahead with the next cycle! Feeling strong, recovered, and ready to build on last season.

Special mention to @Raptor Labs for the support! - super grateful for the opportunity to represent the brand while tracking this cycle.

Current Compounds:
• 5iu GH daily
• Primo 0.25mg twice a week (Monday & Friday)

Training Split (4x/week):

Monday – Lower Body
• BB RDL’s 2 x 8–10
• Hip Thrusts 2 x 12–15
• Close Low Stance Leg Press 2 x 12–15
• Unilateral Leg Extensions 2 x 10–12 each side
• Lying Leg Curls 2 x 8–10
• Standing Calf Raise 2 x 12–15

Tuesday – Rest

Wednesday – Lower Body & Abs
• Hack Squats 2 x 10–12
• Assisted Split Squats 2 x 10–12 per side
• Seated Leg Curls 2 x 8–10
• Weighted Back Extensions 2 x 12–15
• Glute Kickbacks 2 x 10–12
• Ab Crunch Machine 2 x 12–15

Thursday – Rest

Friday – Quads, Calves & Delts
• Pendulum Squats 2 x 10–12
• Unilateral Leg Press 2 x 12–15 (low foot placement)
• Leg Extensions 2 x 10–12
• Toe Presses 2 x 10–12
• Seated Calf Raise 2 x 12–15
• Machine Shoulder Press 2 x 8–10

Saturday – Glutes, Hamstrings & Lats
• B-Stance RDL’s 2 x 8–10 per side
• DB Deficit Back Lunge 2 x 10–12 per side
• Hip Thrusts Machine 2 x 10–12
• Hip Abduction Machine 2 x 12–15
• Seated Leg Curls 2 x 8–10 last
• Neutral Shoulder Width Grip Pulldowns 2 x 8–10

Sunday – Rest

Output Goals:
• Average 10–12k steps/day
• 2 x 20min cardio sessions/week

Nutrition:
• Training days: 2859 kcal – 177g P / 415g C / 55g F
• Non-training days: 2654 kcal – 167g P / 331g C / 74g F

Supplements:
• Fish Oil
• Digestive Enzymes
• Berberine
• Vitamin K
• Tuca
• Vitamin D
• Vitamin C

Excited to track this cycle, see the progress, and keep the log updated for everyone!
Click to expand...
@_bubbles good to see another female. you look super strong and muscular. make sure to get some more pics up !
 
_bubbles said:
Hey everyone,

Bloods came back looking 🔥 — everything within healthy ranges after 13 weeks off post-show, so it’s full steam ahead with the next cycle! Feeling strong, recovered, and ready to build on last season.

Special mention to @Raptor Labs for the support! - super grateful for the opportunity to represent the brand while tracking this cycle.

Current Compounds:
• 5iu GH daily
• Primo 0.25mg twice a week (Monday & Friday)

Training Split (4x/week):

Monday – Lower Body
• BB RDL’s 2 x 8–10
• Hip Thrusts 2 x 12–15
• Close Low Stance Leg Press 2 x 12–15
• Unilateral Leg Extensions 2 x 10–12 each side
• Lying Leg Curls 2 x 8–10
• Standing Calf Raise 2 x 12–15

Tuesday – Rest

Wednesday – Lower Body & Abs
• Hack Squats 2 x 10–12
• Assisted Split Squats 2 x 10–12 per side
• Seated Leg Curls 2 x 8–10
• Weighted Back Extensions 2 x 12–15
• Glute Kickbacks 2 x 10–12
• Ab Crunch Machine 2 x 12–15

Thursday – Rest

Friday – Quads, Calves & Delts
• Pendulum Squats 2 x 10–12
• Unilateral Leg Press 2 x 12–15 (low foot placement)
• Leg Extensions 2 x 10–12
• Toe Presses 2 x 10–12
• Seated Calf Raise 2 x 12–15
• Machine Shoulder Press 2 x 8–10

Saturday – Glutes, Hamstrings & Lats
• B-Stance RDL’s 2 x 8–10 per side
• DB Deficit Back Lunge 2 x 10–12 per side
• Hip Thrusts Machine 2 x 10–12
• Hip Abduction Machine 2 x 12–15
• Seated Leg Curls 2 x 8–10 last
• Neutral Shoulder Width Grip Pulldowns 2 x 8–10

Sunday – Rest

Output Goals:
• Average 10–12k steps/day
• 2 x 20min cardio sessions/week

Nutrition:
• Training days: 2859 kcal – 177g P / 415g C / 55g F
• Non-training days: 2654 kcal – 167g P / 331g C / 74g F

Supplements:
• Fish Oil
• Digestive Enzymes
• Berberine
• Vitamin K
• Tuca
• Vitamin D
• Vitamin C

Excited to track this cycle, see the progress, and keep the log updated for everyone!
Click to expand...
welcome to the team, super excited to watch your progression
 
_bubbles said:
Hey everyone,

Bloods came back looking 🔥 — everything within healthy ranges after 13 weeks off post-show, so it’s full steam ahead with the next cycle! Feeling strong, recovered, and ready to build on last season.

Special mention to @Raptor Labs for the support! - super grateful for the opportunity to represent the brand while tracking this cycle.

Current Compounds:
• 5iu GH daily
• Primo 0.25mg twice a week (Monday & Friday)

Training Split (4x/week):

Monday – Lower Body
• BB RDL’s 2 x 8–10
• Hip Thrusts 2 x 12–15
• Close Low Stance Leg Press 2 x 12–15
• Unilateral Leg Extensions 2 x 10–12 each side
• Lying Leg Curls 2 x 8–10
• Standing Calf Raise 2 x 12–15

Tuesday – Rest

Wednesday – Lower Body & Abs
• Hack Squats 2 x 10–12
• Assisted Split Squats 2 x 10–12 per side
• Seated Leg Curls 2 x 8–10
• Weighted Back Extensions 2 x 12–15
• Glute Kickbacks 2 x 10–12
• Ab Crunch Machine 2 x 12–15

Thursday – Rest

Friday – Quads, Calves & Delts
• Pendulum Squats 2 x 10–12
• Unilateral Leg Press 2 x 12–15 (low foot placement)
• Leg Extensions 2 x 10–12
• Toe Presses 2 x 10–12
• Seated Calf Raise 2 x 12–15
• Machine Shoulder Press 2 x 8–10

Saturday – Glutes, Hamstrings & Lats
• B-Stance RDL’s 2 x 8–10 per side
• DB Deficit Back Lunge 2 x 10–12 per side
• Hip Thrusts Machine 2 x 10–12
• Hip Abduction Machine 2 x 12–15
• Seated Leg Curls 2 x 8–10 last
• Neutral Shoulder Width Grip Pulldowns 2 x 8–10

Sunday – Rest

Output Goals:
• Average 10–12k steps/day
• 2 x 20min cardio sessions/week

Nutrition:
• Training days: 2859 kcal – 177g P / 415g C / 55g F
• Non-training days: 2654 kcal – 167g P / 331g C / 74g F

Supplements:
• Fish Oil
• Digestive Enzymes
• Berberine
• Vitamin K
• Tuca
• Vitamin D
• Vitamin C

Excited to track this cycle, see the progress, and keep the log updated for everyone!
Click to expand...
@_bubbles i'm very glad you are on here. you have found a home with the EVO family. you certainly know your stuff and will have a ton of knowledge to share
 
Welcome to the Raptor team my friend! Can't wait to see where this next cycle takes you 🙏❤️
 
_bubbles said:
Hey everyone,

Bloods came back looking 🔥 — everything within healthy ranges after 13 weeks off post-show, so it’s full steam ahead with the next cycle! Feeling strong, recovered, and ready to build on last season.

Special mention to @Raptor Labs for the support! - super grateful for the opportunity to represent the brand while tracking this cycle.

Current Compounds:
• 5iu GH daily
• Primo 0.25mg twice a week (Monday & Friday)

Training Split (4x/week):

Monday – Lower Body
• BB RDL’s 2 x 8–10
• Hip Thrusts 2 x 12–15
• Close Low Stance Leg Press 2 x 12–15
• Unilateral Leg Extensions 2 x 10–12 each side
• Lying Leg Curls 2 x 8–10
• Standing Calf Raise 2 x 12–15

Tuesday – Rest

Wednesday – Lower Body & Abs
• Hack Squats 2 x 10–12
• Assisted Split Squats 2 x 10–12 per side
• Seated Leg Curls 2 x 8–10
• Weighted Back Extensions 2 x 12–15
• Glute Kickbacks 2 x 10–12
• Ab Crunch Machine 2 x 12–15

Thursday – Rest

Friday – Quads, Calves & Delts
• Pendulum Squats 2 x 10–12
• Unilateral Leg Press 2 x 12–15 (low foot placement)
• Leg Extensions 2 x 10–12
• Toe Presses 2 x 10–12
• Seated Calf Raise 2 x 12–15
• Machine Shoulder Press 2 x 8–10

Saturday – Glutes, Hamstrings & Lats
• B-Stance RDL’s 2 x 8–10 per side
• DB Deficit Back Lunge 2 x 10–12 per side
• Hip Thrusts Machine 2 x 10–12
• Hip Abduction Machine 2 x 12–15
• Seated Leg Curls 2 x 8–10 last
• Neutral Shoulder Width Grip Pulldowns 2 x 8–10

Sunday – Rest

Output Goals:
• Average 10–12k steps/day
• 2 x 20min cardio sessions/week

Nutrition:
• Training days: 2859 kcal – 177g P / 415g C / 55g F
• Non-training days: 2654 kcal – 167g P / 331g C / 74g F

Supplements:
• Fish Oil
• Digestive Enzymes
• Berberine
• Vitamin K
• Tuca
• Vitamin D
• Vitamin C

Excited to track this cycle, see the progress, and keep the log updated for everyone!
Click to expand...
@_bubbles legs are absolutely insane! Amazing work!
 
_bubbles said:
Hey everyone,

Bloods came back looking 🔥 — everything within healthy ranges after 13 weeks off post-show, so it’s full steam ahead with the next cycle! Feeling strong, recovered, and ready to build on last season.

Special mention to @Raptor Labs for the support! - super grateful for the opportunity to represent the brand while tracking this cycle.

Current Compounds:
• 5iu GH daily
• Primo 0.25mg twice a week (Monday & Friday)

Training Split (4x/week):

Monday – Lower Body
• BB RDL’s 2 x 8–10
• Hip Thrusts 2 x 12–15
• Close Low Stance Leg Press 2 x 12–15
• Unilateral Leg Extensions 2 x 10–12 each side
• Lying Leg Curls 2 x 8–10
• Standing Calf Raise 2 x 12–15

Tuesday – Rest

Wednesday – Lower Body & Abs
• Hack Squats 2 x 10–12
• Assisted Split Squats 2 x 10–12 per side
• Seated Leg Curls 2 x 8–10
• Weighted Back Extensions 2 x 12–15
• Glute Kickbacks 2 x 10–12
• Ab Crunch Machine 2 x 12–15

Thursday – Rest

Friday – Quads, Calves & Delts
• Pendulum Squats 2 x 10–12
• Unilateral Leg Press 2 x 12–15 (low foot placement)
• Leg Extensions 2 x 10–12
• Toe Presses 2 x 10–12
• Seated Calf Raise 2 x 12–15
• Machine Shoulder Press 2 x 8–10

Saturday – Glutes, Hamstrings & Lats
• B-Stance RDL’s 2 x 8–10 per side
• DB Deficit Back Lunge 2 x 10–12 per side
• Hip Thrusts Machine 2 x 10–12
• Hip Abduction Machine 2 x 12–15
• Seated Leg Curls 2 x 8–10 last
• Neutral Shoulder Width Grip Pulldowns 2 x 8–10

Sunday – Rest

Output Goals:
• Average 10–12k steps/day
• 2 x 20min cardio sessions/week

Nutrition:
• Training days: 2859 kcal – 177g P / 415g C / 55g F
• Non-training days: 2654 kcal – 167g P / 331g C / 74g F

Supplements:
• Fish Oil
• Digestive Enzymes
• Berberine
• Vitamin K
• Tuca
• Vitamin D
• Vitamin C

Excited to track this cycle, see the progress, and keep the log updated for everyone!
Click to expand...
@_bubbles awesome start to the log sis you have some killer hamstrings. This will be a great one to follow.
 
Started the morning with a chilled 1-hour walk with the pup — good for clearing the head and getting the steps in before the gym.


Hit a new spot today and got to use some of the Strive pieces which felt awesome. Kept the session straightforward, nothing fancy, just locked in on execution:


  • Adductors – 2 sets (10–12)
  • Hamstring Curls – 2 sets (10–12)
  • Leg Extensions – 2 sets (10–12)
  • Hack Squats – 2 sets (8–10)
  • Leg Press – 2 sets (8–10)
  • Seated Calf Raises – 2 sets (10–12)

Ran an intra drink with 30g dextrose + 600ml of water + 1g Himalayan salt — kept energy steady and the pump going strong through the heavier sets.
Legs were cooked by the end — solid focus and effort all the way through.


This is the first proper week with Primo back in and HGH up at 5iu daily. Just keeping the basics tight — water, potassium, electrolytes, and making sure sleep is on point so recovery matches the work.

@Raptor Labs @Raptor Rep
 

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    196 KB · Views: 322
_bubbles said:
Hey everyone,

Bloods came back looking 🔥 — everything within healthy ranges after 13 weeks off post-show, so it’s full steam ahead with the next cycle! Feeling strong, recovered, and ready to build on last season.

Special mention to @Raptor Labs for the support! - super grateful for the opportunity to represent the brand while tracking this cycle.

Current Compounds:
• 5iu GH daily
• Primo 0.25mg twice a week (Monday & Friday)

Training Split (4x/week):

Monday – Lower Body
• BB RDL’s 2 x 8–10
• Hip Thrusts 2 x 12–15
• Close Low Stance Leg Press 2 x 12–15
• Unilateral Leg Extensions 2 x 10–12 each side
• Lying Leg Curls 2 x 8–10
• Standing Calf Raise 2 x 12–15

Tuesday – Rest

Wednesday – Lower Body & Abs
• Hack Squats 2 x 10–12
• Assisted Split Squats 2 x 10–12 per side
• Seated Leg Curls 2 x 8–10
• Weighted Back Extensions 2 x 12–15
• Glute Kickbacks 2 x 10–12
• Ab Crunch Machine 2 x 12–15

Thursday – Rest

Friday – Quads, Calves & Delts
• Pendulum Squats 2 x 10–12
• Unilateral Leg Press 2 x 12–15 (low foot placement)
• Leg Extensions 2 x 10–12
• Toe Presses 2 x 10–12
• Seated Calf Raise 2 x 12–15
• Machine Shoulder Press 2 x 8–10

Saturday – Glutes, Hamstrings & Lats
• B-Stance RDL’s 2 x 8–10 per side
• DB Deficit Back Lunge 2 x 10–12 per side
• Hip Thrusts Machine 2 x 10–12
• Hip Abduction Machine 2 x 12–15
• Seated Leg Curls 2 x 8–10 last
• Neutral Shoulder Width Grip Pulldowns 2 x 8–10

Sunday – Rest

Output Goals:
• Average 10–12k steps/day
• 2 x 20min cardio sessions/week

Nutrition:
• Training days: 2859 kcal – 177g P / 415g C / 55g F
• Non-training days: 2654 kcal – 167g P / 331g C / 74g F

Supplements:
• Fish Oil
• Digestive Enzymes
• Berberine
• Vitamin K
• Tuca
• Vitamin D
• Vitamin C

Excited to track this cycle, see the progress, and keep the log updated for everyone!
Click to expand...
Those fucking legs are impressive as hell!! Exceptionally done 💪 welcome into the evo community 😎
 
_bubbles said:
Hey everyone,

Bloods came back looking 🔥 — everything within healthy ranges after 13 weeks off post-show, so it’s full steam ahead with the next cycle! Feeling strong, recovered, and ready to build on last season.

Special mention to @Raptor Labs for the support! - super grateful for the opportunity to represent the brand while tracking this cycle.

Current Compounds:
• 5iu GH daily
• Primo 0.25mg twice a week (Monday & Friday)

Training Split (4x/week):

Monday – Lower Body
• BB RDL’s 2 x 8–10
• Hip Thrusts 2 x 12–15
• Close Low Stance Leg Press 2 x 12–15
• Unilateral Leg Extensions 2 x 10–12 each side
• Lying Leg Curls 2 x 8–10
• Standing Calf Raise 2 x 12–15

Tuesday – Rest

Wednesday – Lower Body & Abs
• Hack Squats 2 x 10–12
• Assisted Split Squats 2 x 10–12 per side
• Seated Leg Curls 2 x 8–10
• Weighted Back Extensions 2 x 12–15
• Glute Kickbacks 2 x 10–12
• Ab Crunch Machine 2 x 12–15

Thursday – Rest

Friday – Quads, Calves & Delts
• Pendulum Squats 2 x 10–12
• Unilateral Leg Press 2 x 12–15 (low foot placement)
• Leg Extensions 2 x 10–12
• Toe Presses 2 x 10–12
• Seated Calf Raise 2 x 12–15
• Machine Shoulder Press 2 x 8–10

Saturday – Glutes, Hamstrings & Lats
• B-Stance RDL’s 2 x 8–10 per side
• DB Deficit Back Lunge 2 x 10–12 per side
• Hip Thrusts Machine 2 x 10–12
• Hip Abduction Machine 2 x 12–15
• Seated Leg Curls 2 x 8–10 last
• Neutral Shoulder Width Grip Pulldowns 2 x 8–10

Sunday – Rest

Output Goals:
• Average 10–12k steps/day
• 2 x 20min cardio sessions/week

Nutrition:
• Training days: 2859 kcal – 177g P / 415g C / 55g F
• Non-training days: 2654 kcal – 167g P / 331g C / 74g F

Supplements:
• Fish Oil
• Digestive Enzymes
• Berberine
• Vitamin K
• Tuca
• Vitamin D
• Vitamin C

Excited to track this cycle, see the progress, and keep the log updated for everyone!
Click to expand...
@_bubbles Welcome to EVO.....good detailed start..........
 
_bubbles said:
Started the morning with a chilled 1-hour walk with the pup — good for clearing the head and getting the steps in before the gym.


Hit a new spot today and got to use some of the Strive pieces which felt awesome. Kept the session straightforward, nothing fancy, just locked in on execution:


  • Adductors – 2 sets (10–12)
  • Hamstring Curls – 2 sets (10–12)
  • Leg Extensions – 2 sets (10–12)
  • Hack Squats – 2 sets (8–10)
  • Leg Press – 2 sets (8–10)
  • Seated Calf Raises – 2 sets (10–12)

Ran an intra drink with 30g dextrose + 600ml of water + 1g Himalayan salt — kept energy steady and the pump going strong through the heavier sets.
Legs were cooked by the end — solid focus and effort all the way through.


This is the first proper week with Primo back in and HGH up at 5iu daily. Just keeping the basics tight — water, potassium, electrolytes, and making sure sleep is on point so recovery matches the work.

@Raptor Labs @Raptor Rep
Click to expand...
OMG @_bubbles the size of your quads is insane! like the real deal, best female legs in the EVO family! :D
 
_bubbles said:
Started the morning with a chilled 1-hour walk with the pup — good for clearing the head and getting the steps in before the gym.


Hit a new spot today and got to use some of the Strive pieces which felt awesome. Kept the session straightforward, nothing fancy, just locked in on execution:


  • Adductors – 2 sets (10–12)
  • Hamstring Curls – 2 sets (10–12)
  • Leg Extensions – 2 sets (10–12)
  • Hack Squats – 2 sets (8–10)
  • Leg Press – 2 sets (8–10)
  • Seated Calf Raises – 2 sets (10–12)

Ran an intra drink with 30g dextrose + 600ml of water + 1g Himalayan salt — kept energy steady and the pump going strong through the heavier sets.
Legs were cooked by the end — solid focus and effort all the way through.


This is the first proper week with Primo back in and HGH up at 5iu daily. Just keeping the basics tight — water, potassium, electrolytes, and making sure sleep is on point so recovery matches the work.

@Raptor Labs @Raptor Rep
Click to expand...
Wow your legs are incredible. I wish my hamstrings and quads looked like that. Solid training too. Really on point
 
Lower Session – Building Momentum
@Raptor Labs @Raptor Rep

Solid lower day today, legs and glutes definitely felt it. Kept everything in tight ranges and pushed a couple PBs — added 2 reps on hack squats and more weight on the seated leg curl:


  • Adductors – 2 sets (10–12)
  • Seated Leg Curls – 2 sets (12–15) + drop set
  • Leg Extensions – 2 sets (10–12)
  • Hack Squats – 2 sets (8–12)
  • Smith Bulgarians – 2 sets (8–10)
  • Glute Extensions – 2 sets (12–15)

Intra included 500ml coconut water — honestly just delicious, and perfect for keeping electrolytes balanced through a hard session like this.


Food has come up 200 cals from carbs on both training and rest days, and HGH is now sitting at 8iu daily. Between that, the food bump, and hydration, recovery feels on point!
 

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_bubbles said:
Lower Session – Building Momentum
@Raptor Labs @Raptor Rep

Solid lower day today, legs and glutes definitely felt it. Kept everything in tight ranges and pushed a couple PBs — added 2 reps on hack squats and more weight on the seated leg curl:


  • Adductors – 2 sets (10–12)
  • Seated Leg Curls – 2 sets (12–15) + drop set
  • Leg Extensions – 2 sets (10–12)
  • Hack Squats – 2 sets (8–12)
  • Smith Bulgarians – 2 sets (8–10)
  • Glute Extensions – 2 sets (12–15)

Intra included 500ml coconut water — honestly just delicious, and perfect for keeping electrolytes balanced through a hard session like this.


Food has come up 200 cals from carbs on both training and rest days, and HGH is now sitting at 8iu daily. Between that, the food bump, and hydration, recovery feels on point!
Click to expand...
Quadzilla 🔥
 
_bubbles said:
Lower Session – Building Momentum
@Raptor Labs @Raptor Rep

Solid lower day today, legs and glutes definitely felt it. Kept everything in tight ranges and pushed a couple PBs — added 2 reps on hack squats and more weight on the seated leg curl:


  • Adductors – 2 sets (10–12)
  • Seated Leg Curls – 2 sets (12–15) + drop set
  • Leg Extensions – 2 sets (10–12)
  • Hack Squats – 2 sets (8–12)
  • Smith Bulgarians – 2 sets (8–10)
  • Glute Extensions – 2 sets (12–15)

Intra included 500ml coconut water — honestly just delicious, and perfect for keeping electrolytes balanced through a hard session like this.


Food has come up 200 cals from carbs on both training and rest days, and HGH is now sitting at 8iu daily. Between that, the food bump, and hydration, recovery feels on point!
Click to expand...
love the pbs, excited for where this goes
 
_bubbles said:
Lower Session – Building Momentum
@Raptor Labs @Raptor Rep

Solid lower day today, legs and glutes definitely felt it. Kept everything in tight ranges and pushed a couple PBs — added 2 reps on hack squats and more weight on the seated leg curl:


  • Adductors – 2 sets (10–12)
  • Seated Leg Curls – 2 sets (12–15) + drop set
  • Leg Extensions – 2 sets (10–12)
  • Hack Squats – 2 sets (8–12)
  • Smith Bulgarians – 2 sets (8–10)
  • Glute Extensions – 2 sets (12–15)

Intra included 500ml coconut water — honestly just delicious, and perfect for keeping electrolytes balanced through a hard session like this.


Food has come up 200 cals from carbs on both training and rest days, and HGH is now sitting at 8iu daily. Between that, the food bump, and hydration, recovery feels on point!
Click to expand...
Strong look sister :D 2 reps on hack is the way keep adding :D you like the coconut water? doesn't give you the runs?
I love your quads you're the true quadzilla sister @_bubbles
 
Absolute grind of a session today, legs were screaming by the end.

Session went:
  • Adductors – 2 sets (6–8)
  • Leg Extensions – 3 sets (8–12)
  • Pendulum Squat – 1 set (8–12), 1 set (15–20)
  • Smith Machine Deficit Lunge – 2 sets (8–10)
  • Seated Leg Curl – 2 sets
  • Glute Med Kickbacks – 2 sets (10–12)

Big progress markers this week added +10kg on the pendulum squat from last session from my first set, and cracked the 80s on leg extensions for controlled reps. Brutal but solid work. Increased reps all across lift so next week we will increase weight.


Calories now sitting at ~3,000 on training days with carbs bumped up, feeling fuller and stronger heading into sessions.


Breakfast this morning was steak, potato, spinach, avocado and veg
yes, I cover everything in tomato sauce haha.
 

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Welcome to the EVO family! We need more high end females on here like you that can help out the newbie females with everything you've clearly shown you're knowledgeable on. I love the electrolyte attention to detail too and Himalayan salt.

And (it's been said ... but) those quads should be a candidate for a "Quad Queen" badge on EVO! Damn.

Will be following this log big time! Great reporting.
 
_bubbles said:
Absolute grind of a session today, legs were screaming by the end.

Session went:
  • Adductors – 2 sets (6–8)
  • Leg Extensions – 3 sets (8–12)
  • Pendulum Squat – 1 set (8–12), 1 set (15–20)
  • Smith Machine Deficit Lunge – 2 sets (8–10)
  • Seated Leg Curl – 2 sets
  • Glute Med Kickbacks – 2 sets (10–12)

Big progress markers this week added +10kg on the pendulum squat from last session from my first set, and cracked the 80s on leg extensions for controlled reps. Brutal but solid work. Increased reps all across lift so next week we will increase weight.


Calories now sitting at ~3,000 on training days with carbs bumped up, feeling fuller and stronger heading into sessions.


Breakfast this morning was steak, potato, spinach, avocado and veg
yes, I cover everything in tomato sauce haha.
Click to expand...
+10kg on the squat! sister you are killing it :D food looks very tasty! @_bubbles
 
_bubbles said:
Absolute grind of a session today, legs were screaming by the end.

Session went:
  • Adductors – 2 sets (6–8)
  • Leg Extensions – 3 sets (8–12)
  • Pendulum Squat – 1 set (8–12), 1 set (15–20)
  • Smith Machine Deficit Lunge – 2 sets (8–10)
  • Seated Leg Curl – 2 sets
  • Glute Med Kickbacks – 2 sets (10–12)

Big progress markers this week added +10kg on the pendulum squat from last session from my first set, and cracked the 80s on leg extensions for controlled reps. Brutal but solid work. Increased reps all across lift so next week we will increase weight.


Calories now sitting at ~3,000 on training days with carbs bumped up, feeling fuller and stronger heading into sessions.


Breakfast this morning was steak, potato, spinach, avocado and veg
yes, I cover everything in tomato sauce haha.
Click to expand...
the session went well. the leg training is also incredible. @_bubbles keep up the hard work!
 
_bubbles said:
Absolute grind of a session today, legs were screaming by the end.

Session went:
  • Adductors – 2 sets (6–8)
  • Leg Extensions – 3 sets (8–12)
  • Pendulum Squat – 1 set (8–12), 1 set (15–20)
  • Smith Machine Deficit Lunge – 2 sets (8–10)
  • Seated Leg Curl – 2 sets
  • Glute Med Kickbacks – 2 sets (10–12)

Big progress markers this week added +10kg on the pendulum squat from last session from my first set, and cracked the 80s on leg extensions for controlled reps. Brutal but solid work. Increased reps all across lift so next week we will increase weight.


Calories now sitting at ~3,000 on training days with carbs bumped up, feeling fuller and stronger heading into sessions.


Breakfast this morning was steak, potato, spinach, avocado and veg
yes, I cover everything in tomato sauce haha.
Click to expand...
leg training is outstanding. i hope you continue killing it @_bubbles i'm happy to see you succeed
 
_bubbles said:
Absolute grind of a session today, legs were screaming by the end.

Session went:
  • Adductors – 2 sets (6–8)
  • Leg Extensions – 3 sets (8–12)
  • Pendulum Squat – 1 set (8–12), 1 set (15–20)
  • Smith Machine Deficit Lunge – 2 sets (8–10)
  • Seated Leg Curl – 2 sets
  • Glute Med Kickbacks – 2 sets (10–12)

Big progress markers this week added +10kg on the pendulum squat from last session from my first set, and cracked the 80s on leg extensions for controlled reps. Brutal but solid work. Increased reps all across lift so next week we will increase weight.


Calories now sitting at ~3,000 on training days with carbs bumped up, feeling fuller and stronger heading into sessions.


Breakfast this morning was steak, potato, spinach, avocado and veg
yes, I cover everything in tomato sauce haha.
Click to expand...
@_bubbles sis good work on the legs. i got mad love for this. pumping it nicely like a champion
 
_bubbles said:
Absolute grind of a session today, legs were screaming by the end.

Session went:
  • Adductors – 2 sets (6–8)
  • Leg Extensions – 3 sets (8–12)
  • Pendulum Squat – 1 set (8–12), 1 set (15–20)
  • Smith Machine Deficit Lunge – 2 sets (8–10)
  • Seated Leg Curl – 2 sets
  • Glute Med Kickbacks – 2 sets (10–12)

Big progress markers this week added +10kg on the pendulum squat from last session from my first set, and cracked the 80s on leg extensions for controlled reps. Brutal but solid work. Increased reps all across lift so next week we will increase weight.


Calories now sitting at ~3,000 on training days with carbs bumped up, feeling fuller and stronger heading into sessions.


Breakfast this morning was steak, potato, spinach, avocado and veg
yes, I cover everything in tomato sauce haha.
Click to expand...
adductors and leg extensions are perfect. smith machine deficit lunge and seated leg curls are well. nice on the calories @_bubbles
 
_bubbles said:
Absolute grind of a session today, legs were screaming by the end.

Session went:
  • Adductors – 2 sets (6–8)
  • Leg Extensions – 3 sets (8–12)
  • Pendulum Squat – 1 set (8–12), 1 set (15–20)
  • Smith Machine Deficit Lunge – 2 sets (8–10)
  • Seated Leg Curl – 2 sets
  • Glute Med Kickbacks – 2 sets (10–12)

Big progress markers this week added +10kg on the pendulum squat from last session from my first set, and cracked the 80s on leg extensions for controlled reps. Brutal but solid work. Increased reps all across lift so next week we will increase weight.


Calories now sitting at ~3,000 on training days with carbs bumped up, feeling fuller and stronger heading into sessions.


Breakfast this morning was steak, potato, spinach, avocado and veg
yes, I cover everything in tomato sauce haha.
Click to expand...
@_bubbles nice work on the session. it looked really good. 3000 calories is the perfect amount
 
_bubbles said:
Absolute grind of a session today, legs were screaming by the end.

Session went:
  • Adductors – 2 sets (6–8)
  • Leg Extensions – 3 sets (8–12)
  • Pendulum Squat – 1 set (8–12), 1 set (15–20)
  • Smith Machine Deficit Lunge – 2 sets (8–10)
  • Seated Leg Curl – 2 sets
  • Glute Med Kickbacks – 2 sets (10–12)

Big progress markers this week added +10kg on the pendulum squat from last session from my first set, and cracked the 80s on leg extensions for controlled reps. Brutal but solid work. Increased reps all across lift so next week we will increase weight.


Calories now sitting at ~3,000 on training days with carbs bumped up, feeling fuller and stronger heading into sessions.


Breakfast this morning was steak, potato, spinach, avocado and veg
yes, I cover everything in tomato sauce haha.
Click to expand...
sis i'm glad you killing it @_bubbles Love to hear when people have a kick-ass session. Pound those legs and let them rest for a couple days. Good job.
 
_bubbles said:
Absolute grind of a session today, legs were screaming by the end.

Session went:
  • Adductors – 2 sets (6–8)
  • Leg Extensions – 3 sets (8–12)
  • Pendulum Squat – 1 set (8–12), 1 set (15–20)
  • Smith Machine Deficit Lunge – 2 sets (8–10)
  • Seated Leg Curl – 2 sets
  • Glute Med Kickbacks – 2 sets (10–12)

Big progress markers this week added +10kg on the pendulum squat from last session from my first set, and cracked the 80s on leg extensions for controlled reps. Brutal but solid work. Increased reps all across lift so next week we will increase weight.


Calories now sitting at ~3,000 on training days with carbs bumped up, feeling fuller and stronger heading into sessions.


Breakfast this morning was steak, potato, spinach, avocado and veg
yes, I cover everything in tomato sauce haha.
Click to expand...
@_bubbles sounds like you put in some serious work!
 
_bubbles said:
Absolute grind of a session today, legs were screaming by the end.

Session went:
  • Adductors – 2 sets (6–8)
  • Leg Extensions – 3 sets (8–12)
  • Pendulum Squat – 1 set (8–12), 1 set (15–20)
  • Smith Machine Deficit Lunge – 2 sets (8–10)
  • Seated Leg Curl – 2 sets
  • Glute Med Kickbacks – 2 sets (10–12)

Big progress markers this week added +10kg on the pendulum squat from last session from my first set, and cracked the 80s on leg extensions for controlled reps. Brutal but solid work. Increased reps all across lift so next week we will increase weight.


Calories now sitting at ~3,000 on training days with carbs bumped up, feeling fuller and stronger heading into sessions.


Breakfast this morning was steak, potato, spinach, avocado and veg
yes, I cover everything in tomato sauce haha.
Click to expand...
absolutely killing it, love the progress
 
_bubbles said:
Absolute grind of a session today, legs were screaming by the end.

Session went:
  • Adductors – 2 sets (6–8)
  • Leg Extensions – 3 sets (8–12)
  • Pendulum Squat – 1 set (8–12), 1 set (15–20)
  • Smith Machine Deficit Lunge – 2 sets (8–10)
  • Seated Leg Curl – 2 sets
  • Glute Med Kickbacks – 2 sets (10–12)

Big progress markers this week added +10kg on the pendulum squat from last session from my first set, and cracked the 80s on leg extensions for controlled reps. Brutal but solid work. Increased reps all across lift so next week we will increase weight.


Calories now sitting at ~3,000 on training days with carbs bumped up, feeling fuller and stronger heading into sessions.


Breakfast this morning was steak, potato, spinach, avocado and veg
yes, I cover everything in tomato sauce haha.
Click to expand...
@_bubbles looks like you got a really good leg day. The food’s looking awesome. Also definitely gonna make you grow.
 
Big shout out to @Raptor Labs @Raptor Rep 🦖 supporting me during this build.


Trained at Rigs Gym today — if anyone in the Brisbane area is looking for a solid spot, can’t recommend it enough.


Session went:
  • Cybex Leg Press – 2 sets (12–15) + 1 drop set
  • Smith Machine Deficit Split Squat – 2 sets (8–10)
  • Hip Thrust – 3 sets (8–10), 2 sets (12–15)
  • Adductors – 2 sets (12–15)

Output still sitting 10–12k steps daily, 2x20minute cardio sessions and food around 3,000 cals on training days.


This week we’ve added in metformin (200mg) and anavar (5mg). Strength is definitely up, honestly feels like the strongest I’ve ever been and body’s responding very well.


Health markers staying solid: BP averaging 110/65 and fasting glucose at 4.0.
On top of that, micronutrients, sleep, salt, and hydration (around 6L water daily) are my main focus points at the moment.


Feeling great and just building week by week.

Have a fantastic week 💪
 
_bubbles said:
Big shout out to @Raptor Labs @Raptor Rep 🦖 supporting me during this build.


Trained at Rigs Gym today — if anyone in the Brisbane area is looking for a solid spot, can’t recommend it enough.


Session went:
  • Cybex Leg Press – 2 sets (12–15) + 1 drop set
  • Smith Machine Deficit Split Squat – 2 sets (8–10)
  • Hip Thrust – 3 sets (8–10), 2 sets (12–15)
  • Adductors – 2 sets (12–15)

Output still sitting 10–12k steps daily, 2x20minute cardio sessions and food around 3,000 cals on training days.


This week we’ve added in metformin (200mg) and anavar (5mg). Strength is definitely up, honestly feels like the strongest I’ve ever been and body’s responding very well.


Health markers staying solid: BP averaging 110/65 and fasting glucose at 4.0.
On top of that, micronutrients, sleep, salt, and hydration (around 6L water daily) are my main focus points at the moment.


Feeling great and just building week by week.

Have a fantastic week 💪
Click to expand...
Solid workout and the health markers are really good.

Do you ONLY train legs? I'd believe it with the legs you got lol. Never seen you post any other workout yet tho.

Can you touch a basketball rim? I bet you got a crazy vertical.
 
_bubbles said:
Big shout out to @Raptor Labs @Raptor Rep 🦖 supporting me during this build.


Trained at Rigs Gym today — if anyone in the Brisbane area is looking for a solid spot, can’t recommend it enough.


Session went:
  • Cybex Leg Press – 2 sets (12–15) + 1 drop set
  • Smith Machine Deficit Split Squat – 2 sets (8–10)
  • Hip Thrust – 3 sets (8–10), 2 sets (12–15)
  • Adductors – 2 sets (12–15)

Output still sitting 10–12k steps daily, 2x20minute cardio sessions and food around 3,000 cals on training days.


This week we’ve added in metformin (200mg) and anavar (5mg). Strength is definitely up, honestly feels like the strongest I’ve ever been and body’s responding very well.


Health markers staying solid: BP averaging 110/65 and fasting glucose at 4.0.
On top of that, micronutrients, sleep, salt, and hydration (around 6L water daily) are my main focus points at the moment.


Feeling great and just building week by week.

Have a fantastic week 💪
Click to expand...
health is wealth, great update
 
_bubbles said:
Big shout out to @Raptor Labs @Raptor Rep 🦖 supporting me during this build.


Trained at Rigs Gym today — if anyone in the Brisbane area is looking for a solid spot, can’t recommend it enough.


Session went:
  • Cybex Leg Press – 2 sets (12–15) + 1 drop set
  • Smith Machine Deficit Split Squat – 2 sets (8–10)
  • Hip Thrust – 3 sets (8–10), 2 sets (12–15)
  • Adductors – 2 sets (12–15)

Output still sitting 10–12k steps daily, 2x20minute cardio sessions and food around 3,000 cals on training days.


This week we’ve added in metformin (200mg) and anavar (5mg). Strength is definitely up, honestly feels like the strongest I’ve ever been and body’s responding very well.


Health markers staying solid: BP averaging 110/65 and fasting glucose at 4.0.
On top of that, micronutrients, sleep, salt, and hydration (around 6L water daily) are my main focus points at the moment.


Feeling great and just building week by week.

Have a fantastic week 💪
Click to expand...
Strong work at Rigs, that’s a clean leg day with heavy compounds and smart accessory balance. Steps and cardio volume are right where they need to be to keep conditioning sharp while still pushing strength. Adding in metformin and a touch of anavar explains the pop you’re feeling, nice that blood pressure and glucose are dialed. Hydration and micronutrients locked in at 6 liters a day shows you’re covering recovery bases, just keep stacking weeks like this and you’ll keep seeing steady growth. :D
 
Waiting for your next update @_bubbles ! Especially how you navigate upper body vs. those insane legs.
 
Weekly Wins – Health & Performance


Honestly, this past week has been full of positives. My blood pressure has actually dropped to around 98/68, which blows my mind considering I’m only about four weeks into bringing the supps back in. Metformin’s doing exactly what it should, with fasting glucose averaging about 4.3 after eight hours fasted, really steady. With GH sitting at around 8iu, I’ve been a lot more focused on keeping potassium and sodium in check and that’s been a big part of the routine lately.


What’s cool too is my resting heart rate has come down, which just shows recovery and overall health are moving the right way. In the gym, progress is consistent — whether it’s adding reps, moving more weight, or just bouncing back quicker between sets, every session feels like a step forward. Food-wise, I’ve been more selective with micronutrient-rich choices, making sure potassium intake and gut health are well supported.


Some of you have asked why I don’t really train much upper. The answer is I do, but only a minimal amount. I grow my upper body very quickly and for my category it’s not something the judges are looking for. I genuinely do more shoulder work, but I also believe with the amount of bracing and static holding I do through lower sessions, my upper gets plenty of stimulus to balance things out.


All in all, I’m feeling strong, recovering well, and genuinely enjoying the process. Big thanks to @Raptor Labs @Raptor Rep for putting out solid products that actually deliver.
 

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_bubbles said:
Weekly Wins – Health & Performance


Honestly, this past week has been full of positives. My blood pressure has actually dropped to around 98/68, which blows my mind considering I’m only about four weeks into bringing the supps back in. Metformin’s doing exactly what it should, with fasting glucose averaging about 4.3 after eight hours fasted, really steady. With GH sitting at around 8iu, I’ve been a lot more focused on keeping potassium and sodium in check and that’s been a big part of the routine lately.


What’s cool too is my resting heart rate has come down, which just shows recovery and overall health are moving the right way. In the gym, progress is consistent — whether it’s adding reps, moving more weight, or just bouncing back quicker between sets, every session feels like a step forward. Food-wise, I’ve been more selective with micronutrient-rich choices, making sure potassium intake and gut health are well supported.


Some of you have asked why I don’t really train much upper. The answer is I do, but only a minimal amount. I grow my upper body very quickly and for my category it’s not something the judges are looking for. I genuinely do more shoulder work, but I also believe with the amount of bracing and static holding I do through lower sessions, my upper gets plenty of stimulus to balance things out.


All in all, I’m feeling strong, recovering well, and genuinely enjoying the process. Big thanks to @Raptor Labs @Raptor Rep for putting out solid products that actually deliver.
Click to expand...
love to hear this, health is so important keep up the amazing work
 
_bubbles said:
Weekly Wins – Health & Performance


Honestly, this past week has been full of positives. My blood pressure has actually dropped to around 98/68, which blows my mind considering I’m only about four weeks into bringing the supps back in. Metformin’s doing exactly what it should, with fasting glucose averaging about 4.3 after eight hours fasted, really steady. With GH sitting at around 8iu, I’ve been a lot more focused on keeping potassium and sodium in check and that’s been a big part of the routine lately.


What’s cool too is my resting heart rate has come down, which just shows recovery and overall health are moving the right way. In the gym, progress is consistent — whether it’s adding reps, moving more weight, or just bouncing back quicker between sets, every session feels like a step forward. Food-wise, I’ve been more selective with micronutrient-rich choices, making sure potassium intake and gut health are well supported.


Some of you have asked why I don’t really train much upper. The answer is I do, but only a minimal amount. I grow my upper body very quickly and for my category it’s not something the judges are looking for. I genuinely do more shoulder work, but I also believe with the amount of bracing and static holding I do through lower sessions, my upper gets plenty of stimulus to balance things out.


All in all, I’m feeling strong, recovering well, and genuinely enjoying the process. Big thanks to @Raptor Labs @Raptor Rep for putting out solid products that actually deliver.
Click to expand...
BP and fasting glucose numbers look excellent, metformin clearly doing its job and 8iu GH with electrolytes managed is keeping things stable instead of bloating you out. Resting heart rate dropping shows recovery is in a good place, and the way you’re describing progress in the gym makes it clear you’re adapting well to the workload. Smart call keeping upper work minimal if you already grow there too fast for your class, the balance you’re holding is exactly what judges want. And checking your pic, beautiful legs, strong and thick sister :D EVO family support! @_bubbles
 
_bubbles said:
Weekly Wins – Health & Performance


Honestly, this past week has been full of positives. My blood pressure has actually dropped to around 98/68, which blows my mind considering I’m only about four weeks into bringing the supps back in. Metformin’s doing exactly what it should, with fasting glucose averaging about 4.3 after eight hours fasted, really steady. With GH sitting at around 8iu, I’ve been a lot more focused on keeping potassium and sodium in check and that’s been a big part of the routine lately.


What’s cool too is my resting heart rate has come down, which just shows recovery and overall health are moving the right way. In the gym, progress is consistent — whether it’s adding reps, moving more weight, or just bouncing back quicker between sets, every session feels like a step forward. Food-wise, I’ve been more selective with micronutrient-rich choices, making sure potassium intake and gut health are well supported.


Some of you have asked why I don’t really train much upper. The answer is I do, but only a minimal amount. I grow my upper body very quickly and for my category it’s not something the judges are looking for. I genuinely do more shoulder work, but I also believe with the amount of bracing and static holding I do through lower sessions, my upper gets plenty of stimulus to balance things out.


All in all, I’m feeling strong, recovering well, and genuinely enjoying the process. Big thanks to @Raptor Labs @Raptor Rep for putting out solid products that actually deliver.
Click to expand...
@_bubbles The legs are looking super strong. You're doing a smart thing being very selective with your micronutrient foods. you are on point
 
_bubbles said:
Weekly Wins – Health & Performance


Honestly, this past week has been full of positives. My blood pressure has actually dropped to around 98/68, which blows my mind considering I’m only about four weeks into bringing the supps back in. Metformin’s doing exactly what it should, with fasting glucose averaging about 4.3 after eight hours fasted, really steady. With GH sitting at around 8iu, I’ve been a lot more focused on keeping potassium and sodium in check and that’s been a big part of the routine lately.


What’s cool too is my resting heart rate has come down, which just shows recovery and overall health are moving the right way. In the gym, progress is consistent — whether it’s adding reps, moving more weight, or just bouncing back quicker between sets, every session feels like a step forward. Food-wise, I’ve been more selective with micronutrient-rich choices, making sure potassium intake and gut health are well supported.


Some of you have asked why I don’t really train much upper. The answer is I do, but only a minimal amount. I grow my upper body very quickly and for my category it’s not something the judges are looking for. I genuinely do more shoulder work, but I also believe with the amount of bracing and static holding I do through lower sessions, my upper gets plenty of stimulus to balance things out.


All in all, I’m feeling strong, recovering well, and genuinely enjoying the process. Big thanks to @Raptor Labs @Raptor Rep for putting out solid products that actually deliver.
Click to expand...
sister you got a good glute look. you should train my wife. she 440lbs of love but she needs to recomp @_bubbles
 
_bubbles said:
Weekly Wins – Health & Performance


Honestly, this past week has been full of positives. My blood pressure has actually dropped to around 98/68, which blows my mind considering I’m only about four weeks into bringing the supps back in. Metformin’s doing exactly what it should, with fasting glucose averaging about 4.3 after eight hours fasted, really steady. With GH sitting at around 8iu, I’ve been a lot more focused on keeping potassium and sodium in check and that’s been a big part of the routine lately.


What’s cool too is my resting heart rate has come down, which just shows recovery and overall health are moving the right way. In the gym, progress is consistent — whether it’s adding reps, moving more weight, or just bouncing back quicker between sets, every session feels like a step forward. Food-wise, I’ve been more selective with micronutrient-rich choices, making sure potassium intake and gut health are well supported.


Some of you have asked why I don’t really train much upper. The answer is I do, but only a minimal amount. I grow my upper body very quickly and for my category it’s not something the judges are looking for. I genuinely do more shoulder work, but I also believe with the amount of bracing and static holding I do through lower sessions, my upper gets plenty of stimulus to balance things out.


All in all, I’m feeling strong, recovering well, and genuinely enjoying the process. Big thanks to @Raptor Labs @Raptor Rep for putting out solid products that actually deliver.
Click to expand...
sister you impressive! @_bubbles you got some nice size. we really impressive
 
_bubbles said:
Weekly Wins – Health & Performance


Honestly, this past week has been full of positives. My blood pressure has actually dropped to around 98/68, which blows my mind considering I’m only about four weeks into bringing the supps back in. Metformin’s doing exactly what it should, with fasting glucose averaging about 4.3 after eight hours fasted, really steady. With GH sitting at around 8iu, I’ve been a lot more focused on keeping potassium and sodium in check and that’s been a big part of the routine lately.


What’s cool too is my resting heart rate has come down, which just shows recovery and overall health are moving the right way. In the gym, progress is consistent — whether it’s adding reps, moving more weight, or just bouncing back quicker between sets, every session feels like a step forward. Food-wise, I’ve been more selective with micronutrient-rich choices, making sure potassium intake and gut health are well supported.


Some of you have asked why I don’t really train much upper. The answer is I do, but only a minimal amount. I grow my upper body very quickly and for my category it’s not something the judges are looking for. I genuinely do more shoulder work, but I also believe with the amount of bracing and static holding I do through lower sessions, my upper gets plenty of stimulus to balance things out.


All in all, I’m feeling strong, recovering well, and genuinely enjoying the process. Big thanks to @Raptor Labs @Raptor Rep for putting out solid products that actually deliver.
Click to expand...
@_bubbles Very impressive on this. Keep up the good work. i haven't seen too many females over the years in fitness using metformin. have you considered the glp1's?
 
_bubbles said:
Weekly Wins – Health & Performance


Honestly, this past week has been full of positives. My blood pressure has actually dropped to around 98/68, which blows my mind considering I’m only about four weeks into bringing the supps back in. Metformin’s doing exactly what it should, with fasting glucose averaging about 4.3 after eight hours fasted, really steady. With GH sitting at around 8iu, I’ve been a lot more focused on keeping potassium and sodium in check and that’s been a big part of the routine lately.


What’s cool too is my resting heart rate has come down, which just shows recovery and overall health are moving the right way. In the gym, progress is consistent — whether it’s adding reps, moving more weight, or just bouncing back quicker between sets, every session feels like a step forward. Food-wise, I’ve been more selective with micronutrient-rich choices, making sure potassium intake and gut health are well supported.


Some of you have asked why I don’t really train much upper. The answer is I do, but only a minimal amount. I grow my upper body very quickly and for my category it’s not something the judges are looking for. I genuinely do more shoulder work, but I also believe with the amount of bracing and static holding I do through lower sessions, my upper gets plenty of stimulus to balance things out.


All in all, I’m feeling strong, recovering well, and genuinely enjoying the process. Big thanks to @Raptor Labs @Raptor Rep for putting out solid products that actually deliver.
Click to expand...
Don't bring your blood pressure into low. That isn't good either. A good job, nonetheless. @_bubbles
 
_bubbles said:
Weekly Wins – Health & Performance


Honestly, this past week has been full of positives. My blood pressure has actually dropped to around 98/68, which blows my mind considering I’m only about four weeks into bringing the supps back in. Metformin’s doing exactly what it should, with fasting glucose averaging about 4.3 after eight hours fasted, really steady. With GH sitting at around 8iu, I’ve been a lot more focused on keeping potassium and sodium in check and that’s been a big part of the routine lately.


What’s cool too is my resting heart rate has come down, which just shows recovery and overall health are moving the right way. In the gym, progress is consistent — whether it’s adding reps, moving more weight, or just bouncing back quicker between sets, every session feels like a step forward. Food-wise, I’ve been more selective with micronutrient-rich choices, making sure potassium intake and gut health are well supported.


Some of you have asked why I don’t really train much upper. The answer is I do, but only a minimal amount. I grow my upper body very quickly and for my category it’s not something the judges are looking for. I genuinely do more shoulder work, but I also believe with the amount of bracing and static holding I do through lower sessions, my upper gets plenty of stimulus to balance things out.


All in all, I’m feeling strong, recovering well, and genuinely enjoying the process. Big thanks to @Raptor Labs @Raptor Rep for putting out solid products that actually deliver.
Click to expand...
I would say that you're kicking ass. @_bubbles Very impressive job. We love to hear that you are killing it.
 
2Thick said:
@_bubbles Very impressive on this. Keep up the good work. i haven't seen too many females over the years in fitness using metformin. have you considered the glp1's?
Click to expand...
I actually prefer metformin over the GLP-1s for a few reasons. Metformin has been around for decades, so its safety profile is really well established and the long term data is strong. It works at the liver and improves insulin sensitivity without being too invasive. For me, it’s also more about stability and consistency—I get the glucose lowering benefits without the bigger swings in appetite suppression or GI side effects that tend to come with the GLP-1s. So while I see why the GLP-1s are popular, especially for weight loss, metformin just aligns better with my goals and the way I like to manage things as weight loss is not my primary goal right now its more about managing health points. :)
 
_bubbles said:
I actually prefer metformin over the GLP-1s for a few reasons. Metformin has been around for decades, so its safety profile is really well established and the long term data is strong. It works at the liver and improves insulin sensitivity without being too invasive. For me, it’s also more about stability and consistency—I get the glucose lowering benefits without the bigger swings in appetite suppression or GI side effects that tend to come with the GLP-1s. So while I see why the GLP-1s are popular, especially for weight loss, metformin just aligns better with my goals and the way I like to manage things as weight loss is not my primary goal right now its more about managing health points. :)
Click to expand...
Not to mention it’s a fraction of the cost🙂
 
_bubbles said:
I actually prefer metformin over the GLP-1s for a few reasons. Metformin has been around for decades, so its safety profile is really well established and the long term data is strong. It works at the liver and improves insulin sensitivity without being too invasive. For me, it’s also more about stability and consistency—I get the glucose lowering benefits without the bigger swings in appetite suppression or GI side effects that tend to come with the GLP-1s. So while I see why the GLP-1s are popular, especially for weight loss, metformin just aligns better with my goals and the way I like to manage things as weight loss is not my primary goal right now its more about managing health points. :)
Click to expand...
Makes sense, metformin is cheap, proven, and steady so if weight loss isn’t the main goal it gives you better consistency without the rollercoaster some get on GLP-1s. The insulin sensitivity benefits alone are worth it for long term health and it keeps things simple compared to running higher priced meds with more sides. Sounds like it fits your priorities really well. :D
 
toddthelineman said:
Not to mention it’s a fraction of the cost🙂
Click to expand...
Such a difference in price! My sister actually uses a GLP-1 for managing her PCOS, but the ongoing expense is crazy compared to metformin. She’s paying several hundred dollars a month out of pocket whereas metformin is only a few dollars on script here in Australia.
 
_bubbles said:
Weekly Wins – Health & Performance


Honestly, this past week has been full of positives. My blood pressure has actually dropped to around 98/68, which blows my mind considering I’m only about four weeks into bringing the supps back in. Metformin’s doing exactly what it should, with fasting glucose averaging about 4.3 after eight hours fasted, really steady. With GH sitting at around 8iu, I’ve been a lot more focused on keeping potassium and sodium in check and that’s been a big part of the routine lately.


What’s cool too is my resting heart rate has come down, which just shows recovery and overall health are moving the right way. In the gym, progress is consistent — whether it’s adding reps, moving more weight, or just bouncing back quicker between sets, every session feels like a step forward. Food-wise, I’ve been more selective with micronutrient-rich choices, making sure potassium intake and gut health are well supported.


Some of you have asked why I don’t really train much upper. The answer is I do, but only a minimal amount. I grow my upper body very quickly and for my category it’s not something the judges are looking for. I genuinely do more shoulder work, but I also believe with the amount of bracing and static holding I do through lower sessions, my upper gets plenty of stimulus to balance things out.


All in all, I’m feeling strong, recovering well, and genuinely enjoying the process. Big thanks to @Raptor Labs @Raptor Rep for putting out solid products that actually deliver.
Click to expand...
@_bubbles stay on that grind! Awesome work!
 
_bubbles said:
I actually prefer metformin over the GLP-1s for a few reasons. Metformin has been around for decades, so its safety profile is really well established and the long term data is strong. It works at the liver and improves insulin sensitivity without being too invasive. For me, it’s also more about stability and consistency—I get the glucose lowering benefits without the bigger swings in appetite suppression or GI side effects that tend to come with the GLP-1s. So while I see why the GLP-1s are popular, especially for weight loss, metformin just aligns better with my goals and the way I like to manage things as weight loss is not my primary goal right now its more about managing health points. :)
Click to expand...
very good explanation. but i think over time you should try out the GLP'1's. maybe one of the sources on here will let you try it out
 
_bubbles said:
Weekly Wins – Health & Performance


Honestly, this past week has been full of positives. My blood pressure has actually dropped to around 98/68, which blows my mind considering I’m only about four weeks into bringing the supps back in. Metformin’s doing exactly what it should, with fasting glucose averaging about 4.3 after eight hours fasted, really steady. With GH sitting at around 8iu, I’ve been a lot more focused on keeping potassium and sodium in check and that’s been a big part of the routine lately.


What’s cool too is my resting heart rate has come down, which just shows recovery and overall health are moving the right way. In the gym, progress is consistent — whether it’s adding reps, moving more weight, or just bouncing back quicker between sets, every session feels like a step forward. Food-wise, I’ve been more selective with micronutrient-rich choices, making sure potassium intake and gut health are well supported.


Some of you have asked why I don’t really train much upper. The answer is I do, but only a minimal amount. I grow my upper body very quickly and for my category it’s not something the judges are looking for. I genuinely do more shoulder work, but I also believe with the amount of bracing and static holding I do through lower sessions, my upper gets plenty of stimulus to balance things out.


All in all, I’m feeling strong, recovering well, and genuinely enjoying the process. Big thanks to @Raptor Labs @Raptor Rep for putting out solid products that actually deliver.
Click to expand...
@_bubbles you’re looking absolutely killer and the blood pressure is on point legs are absolutely jacked.
 
_bubbles said:
Weekly Wins – Health & Performance


Honestly, this past week has been full of positives. My blood pressure has actually dropped to around 98/68, which blows my mind considering I’m only about four weeks into bringing the supps back in. Metformin’s doing exactly what it should, with fasting glucose averaging about 4.3 after eight hours fasted, really steady. With GH sitting at around 8iu, I’ve been a lot more focused on keeping potassium and sodium in check and that’s been a big part of the routine lately.


What’s cool too is my resting heart rate has come down, which just shows recovery and overall health are moving the right way. In the gym, progress is consistent — whether it’s adding reps, moving more weight, or just bouncing back quicker between sets, every session feels like a step forward. Food-wise, I’ve been more selective with micronutrient-rich choices, making sure potassium intake and gut health are well supported.


Some of you have asked why I don’t really train much upper. The answer is I do, but only a minimal amount. I grow my upper body very quickly and for my category it’s not something the judges are looking for. I genuinely do more shoulder work, but I also believe with the amount of bracing and static holding I do through lower sessions, my upper gets plenty of stimulus to balance things out.


All in all, I’m feeling strong, recovering well, and genuinely enjoying the process. Big thanks to @Raptor Labs @Raptor Rep for putting out solid products that actually deliver.
Click to expand...
Excellent work keep it rolling 💪
 
Lower Session Update

@Raptor Labs @Raptor Rep

Session ran as follows:


  • Adductor – 3 sets x 10-12
  • Seated ham curl – 2 sets x 8-10
  • Leg extension – 2 sets x 10-12
  • Hack squat – 2 sets x 10-12
  • Leg press (quad-dominate) – 2 sets x 12-15
  • Seated calf raise – 2 sets x 10-12

This week my focus during sessions is constant tension work. Strength is up again, and I’ve noticed a sneaky climb in reps too which tells me load and execution are lining up well. The focus is on keeping the muscle under pressure without giving it a chance to rest. My cue for the day was: “touch the elevator button and go” — a reminder not to rush or bounce, but to keep everything deliberate and controlled.


From an educational perspective, constant tension strips out momentum and forces the working muscle to do the job the entire time. Pairing this with progressive overload (heavier weights + gradual rep climbs) is where compounding results happen.


On the female side of the enhanced conversation, I think it’s worth being transparent. Being enhanced as a woman can compromise or put certain functions at risk. That’s why I see it as a big positive that, despite being weeks into this cycle, my monthlies have returned regularly. It’s a sign my body is still keeping balance while I push harder on the training side.


Strength climbing, reps sneaking up, execution tightening, and health markers holding steady!
 

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_bubbles said:
Lower Session Update

@Raptor Labs @Raptor Rep

Session ran as follows:


  • Adductor – 3 sets x 10-12
  • Seated ham curl – 2 sets x 8-10
  • Leg extension – 2 sets x 10-12
  • Hack squat – 2 sets x 10-12
  • Leg press (quad-dominate) – 2 sets x 12-15
  • Seated calf raise – 2 sets x 10-12

This week my focus during sessions is constant tension work. Strength is up again, and I’ve noticed a sneaky climb in reps too which tells me load and execution are lining up well. The focus is on keeping the muscle under pressure without giving it a chance to rest. My cue for the day was: “touch the elevator button and go” — a reminder not to rush or bounce, but to keep everything deliberate and controlled.


From an educational perspective, constant tension strips out momentum and forces the working muscle to do the job the entire time. Pairing this with progressive overload (heavier weights + gradual rep climbs) is where compounding results happen.


On the female side of the enhanced conversation, I think it’s worth being transparent. Being enhanced as a woman can compromise or put certain functions at risk. That’s why I see it as a big positive that, despite being weeks into this cycle, my monthlies have returned regularly. It’s a sign my body is still keeping balance while I push harder on the training side.


Strength climbing, reps sneaking up, execution tightening, and health markers holding steady!
Click to expand...
Strong update, the constant tension focus is paying off if strength is climbing and reps are sneaking up at the same time. Keeping the muscle under pressure like that makes lighter loads feel heavy and it shows in how you’re progressing on hacks and presses. Good to hear health markers are holding steady too, that balance is what lets you keep pushing long term without setbacks.
I love your size and huge legs in the pic :D

_bubbles said:
On the female side of the enhanced conversation, I think it’s worth being transparent. Being enhanced as a woman can compromise or put certain functions at risk. That’s why I see it as a big positive that, despite being weeks into this cycle, my monthlies have returned regularly. It’s a sign my body is still keeping balance while I push harder on the training side.
Click to expand...
That’s a really good sign, staying regular shows your body is handling the cycle and not getting thrown too far out of balance. A lot of women lose that first, so keeping it means you’re pushing hard but still within a range your system can manage. :D @_bubbles
 
_bubbles said:
Lower Session Update

@Raptor Labs @Raptor Rep

Session ran as follows:


  • Adductor – 3 sets x 10-12
  • Seated ham curl – 2 sets x 8-10
  • Leg extension – 2 sets x 10-12
  • Hack squat – 2 sets x 10-12
  • Leg press (quad-dominate) – 2 sets x 12-15
  • Seated calf raise – 2 sets x 10-12

This week my focus during sessions is constant tension work. Strength is up again, and I’ve noticed a sneaky climb in reps too which tells me load and execution are lining up well. The focus is on keeping the muscle under pressure without giving it a chance to rest. My cue for the day was: “touch the elevator button and go” — a reminder not to rush or bounce, but to keep everything deliberate and controlled.


From an educational perspective, constant tension strips out momentum and forces the working muscle to do the job the entire time. Pairing this with progressive overload (heavier weights + gradual rep climbs) is where compounding results happen.


On the female side of the enhanced conversation, I think it’s worth being transparent. Being enhanced as a woman can compromise or put certain functions at risk. That’s why I see it as a big positive that, despite being weeks into this cycle, my monthlies have returned regularly. It’s a sign my body is still keeping balance while I push harder on the training side.


Strength climbing, reps sneaking up, execution tightening, and health markers holding steady!
Click to expand...
amazing on all fronts, transparency definitely good as well and glad to hear
 
_bubbles said:
Hey everyone,

Bloods came back looking 🔥 — everything within healthy ranges after 13 weeks off post-show, so it’s full steam ahead with the next cycle! Feeling strong, recovered, and ready to build on last season.

Special mention to @Raptor Labs for the support! - super grateful for the opportunity to represent the brand while tracking this cycle.

Current Compounds:
• 5iu GH daily
• Primo 0.25mg twice a week (Monday & Friday)

Training Split (4x/week):

Monday – Lower Body
• BB RDL’s 2 x 8–10
• Hip Thrusts 2 x 12–15
• Close Low Stance Leg Press 2 x 12–15
• Unilateral Leg Extensions 2 x 10–12 each side
• Lying Leg Curls 2 x 8–10
• Standing Calf Raise 2 x 12–15

Tuesday – Rest

Wednesday – Lower Body & Abs
• Hack Squats 2 x 10–12
• Assisted Split Squats 2 x 10–12 per side
• Seated Leg Curls 2 x 8–10
• Weighted Back Extensions 2 x 12–15
• Glute Kickbacks 2 x 10–12
• Ab Crunch Machine 2 x 12–15

Thursday – Rest

Friday – Quads, Calves & Delts
• Pendulum Squats 2 x 10–12
• Unilateral Leg Press 2 x 12–15 (low foot placement)
• Leg Extensions 2 x 10–12
• Toe Presses 2 x 10–12
• Seated Calf Raise 2 x 12–15
• Machine Shoulder Press 2 x 8–10

Saturday – Glutes, Hamstrings & Lats
• B-Stance RDL’s 2 x 8–10 per side
• DB Deficit Back Lunge 2 x 10–12 per side
• Hip Thrusts Machine 2 x 10–12
• Hip Abduction Machine 2 x 12–15
• Seated Leg Curls 2 x 8–10 last
• Neutral Shoulder Width Grip Pulldowns 2 x 8–10

Sunday – Rest

Output Goals:
• Average 10–12k steps/day
• 2 x 20min cardio sessions/week

Nutrition:
• Training days: 2859 kcal – 177g P / 415g C / 55g F
• Non-training days: 2654 kcal – 167g P / 331g C / 74g F

Supplements:
• Fish Oil
• Digestive Enzymes
• Berberine
• Vitamin K
• Tuca
• Vitamin D
• Vitamin C

Excited to track this cycle, see the progress, and keep the log updated for everyone!
Click to expand...
Hi there
I just joined here!
And I just wanted to say... You have great legs and I love them!
I noticed that in your logs, you don't do many sets of an exercise. Was that your secret to growing your leg muscle? I feel like I cannot grow as much as you. I always do four sets of 10 or five sets of 10 of my leg exercises. Also, I do legs 3 times per week. Do you have any recommendations?
Thank you so much!!
 
lifterbr said:
Hi there
I just joined here!
And I just wanted to say... You have great legs and I love them!
I noticed that in your logs, you don't do many sets of an exercise. Was that your secret to growing your leg muscle? I feel like I cannot grow as much as you. I always do four sets of 10 or five sets of 10 of my leg exercises. Also, I do legs 3 times per week. Do you have any recommendations?
Thank you so much!!
Click to expand...
Hey! @lifterbr Appreciate the kind words and welcome to Evo!


Correct, I don’t run a high number of sets. Most of my work sits around 2–3 hard, top-quality working sets per movement. What that means is every set is taken close to (or to) failure with full intent and control. Once you train with that level of effort, you’ll find you don’t need heaps of volume to grow — quality beats quantity every time. As soon as i cant push anymore i move on.


A few other things that made a big difference for my legs:


Intensity over volume: I’d rather have 2 sets done perfectly, with no energy left, than 5 sets at 70%.
Execution focus: I slowed everything down — no bouncing, no ego lifting, just tension where it should be.
Recovery: Training legs 2× a week was plenty for me. Three times can work, but only if recovery (food, sleep, and stress) is spot-on. My plan is very specific to make sure i can do multiple session per week.
Progression: Track your lifts. Even one extra rep or a small load increase weekly adds up fast.

So no secret really just consistent effort, recovery, and precision in how I move. Once I started treating each set like it counted, things changed quickly.

Wish you all the best with your journey!
 
Slight food increase this week just +100 cals but everything’s staying tight and purposeful. We’re right in that eye of the storm stage of the off-season where the goal is steady progression without slipping into excess. It’s that fine line between fuelling growth and maintaining shape and I feel like we’re walking it perfectly right now.


Training Highlights:
This week’s sessions have been some of the best yet. Strength continues to move up, and the mind–muscle connection feels locked in across all movements.


  • 45 kg DB RDLs – finally hitting these comfortably with full control, no swing, and that deep stretch where you just know you’ve connected with the muscle.
  • 5 pps quad-dominant leg press – smooth tempo, constant tension, no shortcuts. I genuinely felt sick from how pumped my legs were
  • Added glute medius work – focusing on that upper shelf that’s so key for the Wellness structure. That little detail completely changes the shape from the side.
    Coach was honestly buzzing this week — his comment was, “I think your glutes have doubled in size.” Definitely a nice bit of feedback this deep into a cycle 🫶

Body & Health Markers:
  • BP: averaging around 105/68, staying perfectly steady.
  • Fasting glucose: sitting between 4.5–5.0 mmol/L, depending on how long it’s been since the last meal.
    Everything internally is in check, which is something I’m really proud of — it shows the balance between pushing performance and keeping health a top priority.

General Notes:
Training is feeling smooth, recovery is excellent, and sleep has been consistent. Food digestion is great — no bloating, no heaviness — just clean energy and fullness. Slight visual changes week to week now too tighter waist, fuller glutes, and overall better shape through the lower body.


With two more weeks left on this cycle, I can confidently say we’ve made amazing progress. The combination of smart food adjustments, structured training, and keeping stress markers low is paying off big time.


Takeaway from the week:
Small, consistent moves will always beat big reckless jumps. That goes for training, food, and everything in between. Right now, it’s about staying composed and letting the work compound.
 

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_bubbles said:
Slight food increase this week just +100 cals but everything’s staying tight and purposeful. We’re right in that eye of the storm stage of the off-season where the goal is steady progression without slipping into excess. It’s that fine line between fuelling growth and maintaining shape and I feel like we’re walking it perfectly right now.


Training Highlights:
This week’s sessions have been some of the best yet. Strength continues to move up, and the mind–muscle connection feels locked in across all movements.


  • 45 kg DB RDLs – finally hitting these comfortably with full control, no swing, and that deep stretch where you just know you’ve connected with the muscle.
  • 5 pps quad-dominant leg press – smooth tempo, constant tension, no shortcuts. I genuinely felt sick from how pumped my legs were
  • Added glute medius work – focusing on that upper shelf that’s so key for the Wellness structure. That little detail completely changes the shape from the side.
    Coach was honestly buzzing this week — his comment was, “I think your glutes have doubled in size.” Definitely a nice bit of feedback this deep into a cycle 🫶

Body & Health Markers:
  • BP: averaging around 105/68, staying perfectly steady.
  • Fasting glucose: sitting between 4.5–5.0 mmol/L, depending on how long it’s been since the last meal.
    Everything internally is in check, which is something I’m really proud of — it shows the balance between pushing performance and keeping health a top priority.

General Notes:
Training is feeling smooth, recovery is excellent, and sleep has been consistent. Food digestion is great — no bloating, no heaviness — just clean energy and fullness. Slight visual changes week to week now too tighter waist, fuller glutes, and overall better shape through the lower body.


With two more weeks left on this cycle, I can confidently say we’ve made amazing progress. The combination of smart food adjustments, structured training, and keeping stress markers low is paying off big time.


Takeaway from the week:
Small, consistent moves will always beat big reckless jumps. That goes for training, food, and everything in between. Right now, it’s about staying composed and letting the work compound.
Click to expand...

I find the small consistencies each day really help things to feel second nature and it becomes habitual like what has happened for yourself
Its great what u have been able to achieve and must feel really good what your coach has commented about your progress
Its cool your insights u share btw :)
 
_bubbles said:
Slight food increase this week just +100 cals but everything’s staying tight and purposeful. We’re right in that eye of the storm stage of the off-season where the goal is steady progression without slipping into excess. It’s that fine line between fuelling growth and maintaining shape and I feel like we’re walking it perfectly right now.


Training Highlights:
This week’s sessions have been some of the best yet. Strength continues to move up, and the mind–muscle connection feels locked in across all movements.


  • 45 kg DB RDLs – finally hitting these comfortably with full control, no swing, and that deep stretch where you just know you’ve connected with the muscle.
  • 5 pps quad-dominant leg press – smooth tempo, constant tension, no shortcuts. I genuinely felt sick from how pumped my legs were
  • Added glute medius work – focusing on that upper shelf that’s so key for the Wellness structure. That little detail completely changes the shape from the side.
    Coach was honestly buzzing this week — his comment was, “I think your glutes have doubled in size.” Definitely a nice bit of feedback this deep into a cycle 🫶

Body & Health Markers:
  • BP: averaging around 105/68, staying perfectly steady.
  • Fasting glucose: sitting between 4.5–5.0 mmol/L, depending on how long it’s been since the last meal.
    Everything internally is in check, which is something I’m really proud of — it shows the balance between pushing performance and keeping health a top priority.

General Notes:
Training is feeling smooth, recovery is excellent, and sleep has been consistent. Food digestion is great — no bloating, no heaviness — just clean energy and fullness. Slight visual changes week to week now too tighter waist, fuller glutes, and overall better shape through the lower body.


With two more weeks left on this cycle, I can confidently say we’ve made amazing progress. The combination of smart food adjustments, structured training, and keeping stress markers low is paying off big time.


Takeaway from the week:
Small, consistent moves will always beat big reckless jumps. That goes for training, food, and everything in between. Right now, it’s about staying composed and letting the work compound.
Click to expand...
amazing work and great bp
 
_bubbles said:
Slight food increase this week just +100 cals but everything’s staying tight and purposeful. We’re right in that eye of the storm stage of the off-season where the goal is steady progression without slipping into excess. It’s that fine line between fuelling growth and maintaining shape and I feel like we’re walking it perfectly right now.


Training Highlights:
This week’s sessions have been some of the best yet. Strength continues to move up, and the mind–muscle connection feels locked in across all movements.


  • 45 kg DB RDLs – finally hitting these comfortably with full control, no swing, and that deep stretch where you just know you’ve connected with the muscle.
  • 5 pps quad-dominant leg press – smooth tempo, constant tension, no shortcuts. I genuinely felt sick from how pumped my legs were
  • Added glute medius work – focusing on that upper shelf that’s so key for the Wellness structure. That little detail completely changes the shape from the side.
    Coach was honestly buzzing this week — his comment was, “I think your glutes have doubled in size.” Definitely a nice bit of feedback this deep into a cycle 🫶

Body & Health Markers:
  • BP: averaging around 105/68, staying perfectly steady.
  • Fasting glucose: sitting between 4.5–5.0 mmol/L, depending on how long it’s been since the last meal.
    Everything internally is in check, which is something I’m really proud of — it shows the balance between pushing performance and keeping health a top priority.

General Notes:
Training is feeling smooth, recovery is excellent, and sleep has been consistent. Food digestion is great — no bloating, no heaviness — just clean energy and fullness. Slight visual changes week to week now too tighter waist, fuller glutes, and overall better shape through the lower body.


With two more weeks left on this cycle, I can confidently say we’ve made amazing progress. The combination of smart food adjustments, structured training, and keeping stress markers low is paying off big time.


Takeaway from the week:
Small, consistent moves will always beat big reckless jumps. That goes for training, food, and everything in between. Right now, it’s about staying composed and letting the work compound.
Click to expand...
You look amazing, glutes and legs have hardened up with that tight shape coming through. The 45 kg DB RDLs and 5 pps leg press combo are paying off, so stay in that groove another 2 weeks before deloading to reset fatigue. @_bubbles

Adding glute medius work was the perfect call to round out the look from the side. :D
 
_bubbles said:
Slight food increase this week just +100 cals but everything’s staying tight and purposeful. We’re right in that eye of the storm stage of the off-season where the goal is steady progression without slipping into excess. It’s that fine line between fuelling growth and maintaining shape and I feel like we’re walking it perfectly right now.


Training Highlights:
This week’s sessions have been some of the best yet. Strength continues to move up, and the mind–muscle connection feels locked in across all movements.


  • 45 kg DB RDLs – finally hitting these comfortably with full control, no swing, and that deep stretch where you just know you’ve connected with the muscle.
  • 5 pps quad-dominant leg press – smooth tempo, constant tension, no shortcuts. I genuinely felt sick from how pumped my legs were
  • Added glute medius work – focusing on that upper shelf that’s so key for the Wellness structure. That little detail completely changes the shape from the side.
    Coach was honestly buzzing this week — his comment was, “I think your glutes have doubled in size.” Definitely a nice bit of feedback this deep into a cycle 🫶

Body & Health Markers:
  • BP: averaging around 105/68, staying perfectly steady.
  • Fasting glucose: sitting between 4.5–5.0 mmol/L, depending on how long it’s been since the last meal.
    Everything internally is in check, which is something I’m really proud of — it shows the balance between pushing performance and keeping health a top priority.

General Notes:
Training is feeling smooth, recovery is excellent, and sleep has been consistent. Food digestion is great — no bloating, no heaviness — just clean energy and fullness. Slight visual changes week to week now too tighter waist, fuller glutes, and overall better shape through the lower body.


With two more weeks left on this cycle, I can confidently say we’ve made amazing progress. The combination of smart food adjustments, structured training, and keeping stress markers low is paying off big time.


Takeaway from the week:
Small, consistent moves will always beat big reckless jumps. That goes for training, food, and everything in between. Right now, it’s about staying composed and letting the work compound.
Click to expand...
@_bubbles great to see another update from you! looks like the legs and glutes are coming into their own. big job on them !
 
_bubbles said:
Slight food increase this week just +100 cals but everything’s staying tight and purposeful. We’re right in that eye of the storm stage of the off-season where the goal is steady progression without slipping into excess. It’s that fine line between fuelling growth and maintaining shape and I feel like we’re walking it perfectly right now.


Training Highlights:
This week’s sessions have been some of the best yet. Strength continues to move up, and the mind–muscle connection feels locked in across all movements.


  • 45 kg DB RDLs – finally hitting these comfortably with full control, no swing, and that deep stretch where you just know you’ve connected with the muscle.
  • 5 pps quad-dominant leg press – smooth tempo, constant tension, no shortcuts. I genuinely felt sick from how pumped my legs were
  • Added glute medius work – focusing on that upper shelf that’s so key for the Wellness structure. That little detail completely changes the shape from the side.
    Coach was honestly buzzing this week — his comment was, “I think your glutes have doubled in size.” Definitely a nice bit of feedback this deep into a cycle 🫶

Body & Health Markers:
  • BP: averaging around 105/68, staying perfectly steady.
  • Fasting glucose: sitting between 4.5–5.0 mmol/L, depending on how long it’s been since the last meal.
    Everything internally is in check, which is something I’m really proud of — it shows the balance between pushing performance and keeping health a top priority.

General Notes:
Training is feeling smooth, recovery is excellent, and sleep has been consistent. Food digestion is great — no bloating, no heaviness — just clean energy and fullness. Slight visual changes week to week now too tighter waist, fuller glutes, and overall better shape through the lower body.


With two more weeks left on this cycle, I can confidently say we’ve made amazing progress. The combination of smart food adjustments, structured training, and keeping stress markers low is paying off big time.


Takeaway from the week:
Small, consistent moves will always beat big reckless jumps. That goes for training, food, and everything in between. Right now, it’s about staying composed and letting the work compound.
Click to expand...
sister nice job on this. I like your takeaways that you mentioned. I agree it's about staying composed and letting the work compound. That's a great point in my Log I try to do the same thing but it's hard. @_bubbles
 
_bubbles said:
Slight food increase this week just +100 cals but everything’s staying tight and purposeful. We’re right in that eye of the storm stage of the off-season where the goal is steady progression without slipping into excess. It’s that fine line between fuelling growth and maintaining shape and I feel like we’re walking it perfectly right now.


Training Highlights:
This week’s sessions have been some of the best yet. Strength continues to move up, and the mind–muscle connection feels locked in across all movements.


  • 45 kg DB RDLs – finally hitting these comfortably with full control, no swing, and that deep stretch where you just know you’ve connected with the muscle.
  • 5 pps quad-dominant leg press – smooth tempo, constant tension, no shortcuts. I genuinely felt sick from how pumped my legs were
  • Added glute medius work – focusing on that upper shelf that’s so key for the Wellness structure. That little detail completely changes the shape from the side.
    Coach was honestly buzzing this week — his comment was, “I think your glutes have doubled in size.” Definitely a nice bit of feedback this deep into a cycle 🫶

Body & Health Markers:
  • BP: averaging around 105/68, staying perfectly steady.
  • Fasting glucose: sitting between 4.5–5.0 mmol/L, depending on how long it’s been since the last meal.
    Everything internally is in check, which is something I’m really proud of — it shows the balance between pushing performance and keeping health a top priority.

General Notes:
Training is feeling smooth, recovery is excellent, and sleep has been consistent. Food digestion is great — no bloating, no heaviness — just clean energy and fullness. Slight visual changes week to week now too tighter waist, fuller glutes, and overall better shape through the lower body.


With two more weeks left on this cycle, I can confidently say we’ve made amazing progress. The combination of smart food adjustments, structured training, and keeping stress markers low is paying off big time.


Takeaway from the week:
Small, consistent moves will always beat big reckless jumps. That goes for training, food, and everything in between. Right now, it’s about staying composed and letting the work compound.
Click to expand...
This is a terrific job on this training. One thing that I really like is your blood pressure numbers. That is a really good job keeping it under control. And your fasted glucose looks good as well. @_bubbles
 
_bubbles said:
Slight food increase this week just +100 cals but everything’s staying tight and purposeful. We’re right in that eye of the storm stage of the off-season where the goal is steady progression without slipping into excess. It’s that fine line between fuelling growth and maintaining shape and I feel like we’re walking it perfectly right now.


Training Highlights:
This week’s sessions have been some of the best yet. Strength continues to move up, and the mind–muscle connection feels locked in across all movements.


  • 45 kg DB RDLs – finally hitting these comfortably with full control, no swing, and that deep stretch where you just know you’ve connected with the muscle.
  • 5 pps quad-dominant leg press – smooth tempo, constant tension, no shortcuts. I genuinely felt sick from how pumped my legs were
  • Added glute medius work – focusing on that upper shelf that’s so key for the Wellness structure. That little detail completely changes the shape from the side.
    Coach was honestly buzzing this week — his comment was, “I think your glutes have doubled in size.” Definitely a nice bit of feedback this deep into a cycle 🫶

Body & Health Markers:
  • BP: averaging around 105/68, staying perfectly steady.
  • Fasting glucose: sitting between 4.5–5.0 mmol/L, depending on how long it’s been since the last meal.
    Everything internally is in check, which is something I’m really proud of — it shows the balance between pushing performance and keeping health a top priority.

General Notes:
Training is feeling smooth, recovery is excellent, and sleep has been consistent. Food digestion is great — no bloating, no heaviness — just clean energy and fullness. Slight visual changes week to week now too tighter waist, fuller glutes, and overall better shape through the lower body.


With two more weeks left on this cycle, I can confidently say we’ve made amazing progress. The combination of smart food adjustments, structured training, and keeping stress markers low is paying off big time.


Takeaway from the week:
Small, consistent moves will always beat big reckless jumps. That goes for training, food, and everything in between. Right now, it’s about staying composed and letting the work compound.
Click to expand...
@_bubbles that's pretty good on the dumbbell Romanian deadlifts. You don't see too many people even attempting those, so that's good that you're able to get in a good workout. Keep the grind going.
 
_bubbles said:
Slight food increase this week just +100 cals but everything’s staying tight and purposeful. We’re right in that eye of the storm stage of the off-season where the goal is steady progression without slipping into excess. It’s that fine line between fuelling growth and maintaining shape and I feel like we’re walking it perfectly right now.


Training Highlights:
This week’s sessions have been some of the best yet. Strength continues to move up, and the mind–muscle connection feels locked in across all movements.


  • 45 kg DB RDLs – finally hitting these comfortably with full control, no swing, and that deep stretch where you just know you’ve connected with the muscle.
  • 5 pps quad-dominant leg press – smooth tempo, constant tension, no shortcuts. I genuinely felt sick from how pumped my legs were
  • Added glute medius work – focusing on that upper shelf that’s so key for the Wellness structure. That little detail completely changes the shape from the side.
    Coach was honestly buzzing this week — his comment was, “I think your glutes have doubled in size.” Definitely a nice bit of feedback this deep into a cycle 🫶

Body & Health Markers:
  • BP: averaging around 105/68, staying perfectly steady.
  • Fasting glucose: sitting between 4.5–5.0 mmol/L, depending on how long it’s been since the last meal.
    Everything internally is in check, which is something I’m really proud of — it shows the balance between pushing performance and keeping health a top priority.

General Notes:
Training is feeling smooth, recovery is excellent, and sleep has been consistent. Food digestion is great — no bloating, no heaviness — just clean energy and fullness. Slight visual changes week to week now too tighter waist, fuller glutes, and overall better shape through the lower body.


With two more weeks left on this cycle, I can confidently say we’ve made amazing progress. The combination of smart food adjustments, structured training, and keeping stress markers low is paying off big time.


Takeaway from the week:
Small, consistent moves will always beat big reckless jumps. That goes for training, food, and everything in between. Right now, it’s about staying composed and letting the work compound.
Click to expand...
this one is looking sweet! @_bubbles love to see you successful and looking strong. happy to see you are going well with your training. that is what its all about!
 
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