Approved Log Testosterone, Equipoise, NPP and HGH Lean gains Cycle Log - sponsored by UGLOZ

[Wookie]

Rise of the Wookie!

The Next Chapter: My Lean Gain Log

Hey everyone,

After 6 months of cutting which the last 12 weeks were logged, I dropped 23 kg and completely reshaped my physique, performance, and mindset. That phase is now complete — and I’m ready to step into the next chapter: lean gains, recovery, and long-term progress.


I’m honoured to be sponsored by UGLOZ — shoutout to @UGL OZ and @UGL OZ Support Rep — who are providing the products and coaching for this journey. I’m also excited to be working with @Gains Man to guide my training and recovery. Their trust means a great deal, and I’ll be doing everything in my power to uphold it — pushing harder, staying accountable, and giving this run everything I’ve got.


---

Baseline Stats

Age: 42
Height: 192 cm
Weight: 95.9 kg (all time low was 94.1kg)
Estimated BF%: 11–12%

Something i never did with my cut log was to have starting or baseline measurements to compare/track progress

Measurements (relaxed, no pump):

Waist: 84cm

Arms:
Relaxed: R35.5cm / L35 cm
Flexed: R41.5cm/ L41 cm

Chest: 113cm

Thighs: R61cm / L60cm

Calves: R37 cm/ L37 cm

Neck: 43 cm



---

Goal

Build lean muscle while keeping condition tight

Improve recovery and resilience

Push strength and performance

Maintain optimal health markers



---

What to Expect

Regular entries: weight, nutrition, training, recovery, PED/supp updates

Weekly recaps: progress photos, measurements, reflections

Mindset notes: challenges, lessons, and wins


This isn’t just a numbers log — it’s the full journey, with the ups, downs, and everything in between.

Thanks for following along — I’m fired up to share this next stage with you all.

— Wookie

Transformation Pics attached


---

Current Cycle & Plan

Products supplied by the legends at @UGLOZ

Weekly Totals

Testosterone Enanthate (Test E): 525 mg @ 250 mg/mL

Equipoise (EQ): 280 mg @ 200 mg/mL

Nandrolone Phenylpropionate (NPP): 140 mg @ 100 mg/mL


Daily Pin (0.70 mL total = 70 units)

Test E — 0.30 mL (~30 units ≈ 75 mg)

EQ — 0.20 mL (~20 units ≈ 40 mg)

NPP — 0.20 mL (~20 units ≈ 20 mg)



---

Nutrition

Current Target: 1,930 kcal — 150C / 50F / 220P
New Target (Reverse): 2,330 kcal — 250C / 50F / 220P

This week: +100 g carbs (extra oats at breakfast + new pre-workout snack).

Breakfast — 957 cals | 80C / 19F / 107P

2 scoop oats

2 scoops protein powder

1 scoop Digestive Fusion

1 scoop Daily Greens

1 tbsp chia seeds

1 cup coconut water

1 cup egg whites

1 cup water

6g PB2

5 g taurine

6g MCT oil

9 g psyllium husk

200 g high protein Greek yoghurt

75 g blueberries


Lunch: Option 1 — 456 cals | 26C / 16F / 55P

2 × 95 g tin tuna

200 g high protein cottage cheese

50 g ricotta

3 corn thins

30 g peri-naise


Lunch: Option 2 — 436 cals | 23C / 16F / 51P

150 g high protein cottage cheese

100 g ricotta

40 g protein custard

30 g blueberries


Snack / Pre-workout — 359 cals | 80C / 1F / 7P

3 corn thins

1 medium banana

1 tbsp honey

1 serve sports fuel


Dinner (per serve) — 573 cals | 56C / 12F / 53P

1,400 g raw chicken thigh

350 g raw rice

600 g frozen veg
(split into 6 serves)



---

Daily Supplement Protocol

Health & Support

Citrus Bergamot — 600 mg

Bio-Curcumin (Turmeric) — 400 mg

Digestive Enzymes — as directed

Omega-3 + Olive & Sesame Oil — 2,000 mg total

EPA 700 mg, DHA 500 mg, Olive 300 mg, Sesame 10 mg


Vitamin D3 (1,000 IU) + K2 (45 mcg)

Selenium — 200 mcg

NAC — 600 mg

CoQ10 — 300 mg

ALA — 600 mg

Red Yeast Rice + CoQ10 — 1,200 mg / 100 mg

DihydroBerberine — 100 mg

P5P — 100 mg

Multivitamin — daily

Baby Aspirin — 100 mg

TUDCA — 1,200 mg

Vitamin C + D + Zinc — 1.2 g / 8.25 mcg / 10 mg

Magnesium Glycinate — 1,150 mg


Performance & Recovery

Creatine Monohydrate — 10 g

Psyllium Husk — 9 g

Taurine — 5 g

Bulk Nutrition Protein Matrix


Hydration & Electrolytes (per 2 L water)

Switch — ½ scoop

Endura — ½ scoop

Hydration Salts — ½ scoop

Diet Right — splash



---

🏋 Training

Format: Push / Pull / Legs / Cardio + Abs

Work up to 1 top set (8–12 reps) for main lifts

Bodyweight work = to failure

Building sets as needed

Rest as required


Push Day:

DB Incline Bench

BB Bench

Cable Fly

DB Laterals

Upright Row

Tricep Pushdown

DB Tricep Extensions


Pull Day:

Pull-Ups

Close-Grip Pulldown

DB Row

Reverse Fly

Face Pull

Preacher Curl

Hammer Curl


Legs:

Leg Extension

Single-Leg Press

Hack Squat

Lying Leg Curl

RDL

Standing Calf Raise

Seated Calf Raise


Cardio + Abs:

1 hr Cardio (choice)

Crunch

Lying Leg Raise (superset, no rest, to failure)

This journey isn’t just about my own progress — it’s also about showcasing the quality of UGLOZ products and the difference they make when paired with the right coaching, discipline, and consistency. Every step forward will reflect the standard they stand for, and I’m proud to represent that.


Let's get this show started

- Cheers Wookie

 

[BeMe]

Rise of the Wookie!

The Next Chapter: My Lean Gain Log

Hey everyone,

After 6 months of cutting which the last 12 weeks were logged, I dropped 23 kg and completely reshaped my physique, performance, and mindset. That phase is now complete — and I’m ready to step into the next chapter: lean gains, recovery, and long-term progress.


I’m honoured to be sponsored by UGLOZ — shoutout to @UGL OZ and @UGL OZ Support Rep — who are providing the products and coaching for this journey. I’m also excited to be working with @Gains Man to guide my training and recovery. Their trust means a great deal, and I’ll be doing everything in my power to uphold it — pushing harder, staying accountable, and giving this run everything I’ve got.


---

Baseline Stats

Age: 42
Height: 192 cm
Weight: 95.9 kg (all time low was 94.1kg)
Estimated BF%: 11–12%

Something i never did with my cut log was to have starting or baseline measurements to compare/track progress

Measurements (relaxed, no pump):

Waist: 84cm

Arms:
Relaxed: R35.5cm / L35 cm
Flexed: R41.5cm/ L41 cm

Chest: 113cm

Thighs: R61cm / L60cm

Calves: R37 cm/ L37 cm

Neck: 43 cm



---

Goal

Build lean muscle while keeping condition tight

Improve recovery and resilience

Push strength and performance

Maintain optimal health markers



---

What to Expect

Regular entries: weight, nutrition, training, recovery, PED/supp updates

Weekly recaps: progress photos, measurements, reflections

Mindset notes: challenges, lessons, and wins


This isn’t just a numbers log — it’s the full journey, with the ups, downs, and everything in between.

Thanks for following along — I’m fired up to share this next stage with you all.

— Wookie

Transformation Pics attached


---

Current Cycle & Plan

Products supplied by the legends at @UGLOZ

Weekly Totals

Testosterone Enanthate (Test E): 525 mg @ 250 mg/mL

Equipoise (EQ): 280 mg @ 200 mg/mL

Nandrolone Phenylpropionate (NPP): 140 mg @ 100 mg/mL


Daily Pin (0.70 mL total = 70 units)

Test E — 0.30 mL (~30 units ≈ 75 mg)

EQ — 0.20 mL (~20 units ≈ 40 mg)

NPP — 0.20 mL (~20 units ≈ 20 mg)



---

Nutrition

Current Target: 1,930 kcal — 150C / 50F / 220P
New Target (Reverse): 2,330 kcal — 250C / 50F / 220P

This week: +100 g carbs (extra oats at breakfast + new pre-workout snack).

Breakfast — 957 cals | 80C / 19F / 107P

2 scoop oats

2 scoops protein powder

1 scoop Digestive Fusion

1 scoop Daily Greens

1 tbsp chia seeds

1 cup coconut water

1 cup egg whites

1 cup water

6g PB2

5 g taurine

6g MCT oil

9 g psyllium husk

200 g high protein Greek yoghurt

75 g blueberries


Lunch: Option 1 — 456 cals | 26C / 16F / 55P

2 × 95 g tin tuna

200 g high protein cottage cheese

50 g ricotta

3 corn thins

30 g peri-naise


Lunch: Option 2 — 436 cals | 23C / 16F / 51P

150 g high protein cottage cheese

100 g ricotta

40 g protein custard

30 g blueberries


Snack / Pre-workout — 359 cals | 80C / 1F / 7P

3 corn thins

1 medium banana

1 tbsp honey

1 serve sports fuel


Dinner (per serve) — 573 cals | 56C / 12F / 53P

1,400 g raw chicken thigh

350 g raw rice

600 g frozen veg
(split into 6 serves)



---

Daily Supplement Protocol

Health & Support

Citrus Bergamot — 600 mg

Bio-Curcumin (Turmeric) — 400 mg

Digestive Enzymes — as directed

Omega-3 + Olive & Sesame Oil — 2,000 mg total

EPA 700 mg, DHA 500 mg, Olive 300 mg, Sesame 10 mg


Vitamin D3 (1,000 IU) + K2 (45 mcg)

Selenium — 200 mcg

NAC — 600 mg

CoQ10 — 300 mg

ALA — 600 mg

Red Yeast Rice + CoQ10 — 1,200 mg / 100 mg

DihydroBerberine — 100 mg

P5P — 100 mg

Multivitamin — daily

Baby Aspirin — 100 mg

TUDCA — 1,200 mg

Vitamin C + D + Zinc — 1.2 g / 8.25 mcg / 10 mg

Magnesium Glycinate — 1,150 mg


Performance & Recovery

Creatine Monohydrate — 10 g

Psyllium Husk — 9 g

Taurine — 5 g

Bulk Nutrition Protein Matrix


Hydration & Electrolytes (per 2 L water)

Switch — ½ scoop

Endura — ½ scoop

Hydration Salts — ½ scoop

Diet Right — splash



---

🏋 Training

Format: Push / Pull / Legs / Cardio + Abs

Work up to 1 top set (8–12 reps) for main lifts

Bodyweight work = to failure

Building sets as needed

Rest as required


Push Day:

DB Incline Bench

BB Bench

Cable Fly

DB Laterals

Upright Row

Tricep Pushdown

DB Tricep Extensions


Pull Day:

Pull-Ups

Close-Grip Pulldown

DB Row

Reverse Fly

Face Pull

Preacher Curl

Hammer Curl


Legs:

Leg Extension

Single-Leg Press

Hack Squat

Lying Leg Curl

RDL

Standing Calf Raise

Seated Calf Raise


Cardio + Abs:

1 hr Cardio (choice)

Crunch

Lying Leg Raise (superset, no rest, to failure)

This journey isn’t just about my own progress — it’s also about showcasing the quality of UGLOZ products and the difference they make when paired with the right coaching, discipline, and consistency. Every step forward will reflect the standard they stand for, and I’m proud to represent that.


Let's get this show started

- Cheers Wookie

That's one hell of a transformation bro! Congrats on all the hard work, it really shows.

Love the way the Aussie UGLs and coaches take care of eachother. With UGL Oz and @Gains Man behind you this is gonna get next level.

You're plan looks really well laid out. Really well done bro.

 

[JimmyO187]

Rise of the Wookie!

The Next Chapter: My Lean Gain Log

Hey everyone,

After 6 months of cutting which the last 12 weeks were logged, I dropped 23 kg and completely reshaped my physique, performance, and mindset. That phase is now complete — and I’m ready to step into the next chapter: lean gains, recovery, and long-term progress.


I’m honoured to be sponsored by UGLOZ — shoutout to @UGL OZ and @UGL OZ Support Rep — who are providing the products and coaching for this journey. I’m also excited to be working with @Gains Man to guide my training and recovery. Their trust means a great deal, and I’ll be doing everything in my power to uphold it — pushing harder, staying accountable, and giving this run everything I’ve got.


---

Baseline Stats

Age: 42
Height: 192 cm
Weight: 95.9 kg (all time low was 94.1kg)
Estimated BF%: 11–12%

Something i never did with my cut log was to have starting or baseline measurements to compare/track progress

Measurements (relaxed, no pump):

Waist: 84cm

Arms:
Relaxed: R35.5cm / L35 cm
Flexed: R41.5cm/ L41 cm

Chest: 113cm

Thighs: R61cm / L60cm

Calves: R37 cm/ L37 cm

Neck: 43 cm



---

Goal

Build lean muscle while keeping condition tight

Improve recovery and resilience

Push strength and performance

Maintain optimal health markers



---

What to Expect

Regular entries: weight, nutrition, training, recovery, PED/supp updates

Weekly recaps: progress photos, measurements, reflections

Mindset notes: challenges, lessons, and wins


This isn’t just a numbers log — it’s the full journey, with the ups, downs, and everything in between.

Thanks for following along — I’m fired up to share this next stage with you all.

— Wookie

Transformation Pics attached


---

Current Cycle & Plan

Products supplied by the legends at @UGLOZ

Weekly Totals

Testosterone Enanthate (Test E): 525 mg @ 250 mg/mL

Equipoise (EQ): 280 mg @ 200 mg/mL

Nandrolone Phenylpropionate (NPP): 140 mg @ 100 mg/mL


Daily Pin (0.70 mL total = 70 units)

Test E — 0.30 mL (~30 units ≈ 75 mg)

EQ — 0.20 mL (~20 units ≈ 40 mg)

NPP — 0.20 mL (~20 units ≈ 20 mg)



---

Nutrition

Current Target: 1,930 kcal — 150C / 50F / 220P
New Target (Reverse): 2,330 kcal — 250C / 50F / 220P

This week: +100 g carbs (extra oats at breakfast + new pre-workout snack).

Breakfast — 957 cals | 80C / 19F / 107P

2 scoop oats

2 scoops protein powder

1 scoop Digestive Fusion

1 scoop Daily Greens

1 tbsp chia seeds

1 cup coconut water

1 cup egg whites

1 cup water

6g PB2

5 g taurine

6g MCT oil

9 g psyllium husk

200 g high protein Greek yoghurt

75 g blueberries


Lunch: Option 1 — 456 cals | 26C / 16F / 55P

2 × 95 g tin tuna

200 g high protein cottage cheese

50 g ricotta

3 corn thins

30 g peri-naise


Lunch: Option 2 — 436 cals | 23C / 16F / 51P

150 g high protein cottage cheese

100 g ricotta

40 g protein custard

30 g blueberries


Snack / Pre-workout — 359 cals | 80C / 1F / 7P

3 corn thins

1 medium banana

1 tbsp honey

1 serve sports fuel


Dinner (per serve) — 573 cals | 56C / 12F / 53P

1,400 g raw chicken thigh

350 g raw rice

600 g frozen veg
(split into 6 serves)



---

Daily Supplement Protocol

Health & Support

Citrus Bergamot — 600 mg

Bio-Curcumin (Turmeric) — 400 mg

Digestive Enzymes — as directed

Omega-3 + Olive & Sesame Oil — 2,000 mg total

EPA 700 mg, DHA 500 mg, Olive 300 mg, Sesame 10 mg


Vitamin D3 (1,000 IU) + K2 (45 mcg)

Selenium — 200 mcg

NAC — 600 mg

CoQ10 — 300 mg

ALA — 600 mg

Red Yeast Rice + CoQ10 — 1,200 mg / 100 mg

DihydroBerberine — 100 mg

P5P — 100 mg

Multivitamin — daily

Baby Aspirin — 100 mg

TUDCA — 1,200 mg

Vitamin C + D + Zinc — 1.2 g / 8.25 mcg / 10 mg

Magnesium Glycinate — 1,150 mg


Performance & Recovery

Creatine Monohydrate — 10 g

Psyllium Husk — 9 g

Taurine — 5 g

Bulk Nutrition Protein Matrix


Hydration & Electrolytes (per 2 L water)

Switch — ½ scoop

Endura — ½ scoop

Hydration Salts — ½ scoop

Diet Right — splash



---

🏋 Training

Format: Push / Pull / Legs / Cardio + Abs

Work up to 1 top set (8–12 reps) for main lifts

Bodyweight work = to failure

Building sets as needed

Rest as required


Push Day:

DB Incline Bench

BB Bench

Cable Fly

DB Laterals

Upright Row

Tricep Pushdown

DB Tricep Extensions


Pull Day:

Pull-Ups

Close-Grip Pulldown

DB Row

Reverse Fly

Face Pull

Preacher Curl

Hammer Curl


Legs:

Leg Extension

Single-Leg Press

Hack Squat

Lying Leg Curl

RDL

Standing Calf Raise

Seated Calf Raise


Cardio + Abs:

1 hr Cardio (choice)

Crunch

Lying Leg Raise (superset, no rest, to failure)

This journey isn’t just about my own progress — it’s also about showcasing the quality of UGLOZ products and the difference they make when paired with the right coaching, discipline, and consistency. Every step forward will reflect the standard they stand for, and I’m proud to represent that.


Let's get this show started

- Cheers Wookie

Team @Gains Man!!!! Phenomenal changes made in the last 6 months, will be coming along for the ride brother

 

[Pigsy]

@Wookie my man. Will be following this log brother. Well done so far

 

[Wookie]

That's one hell of a transformation bro! Congrats on all the hard work, it really shows.

Love the way the Aussie UGLs and coaches take care of eachother. With UGL Oz and @Gains Man behind you this is gonna get next level.

You're plan looks really well laid out. Really well done bro.

Thank you, appreciate it

Team @Gains Man!!!! Phenomenal changes made in the last 6 months, will be coming along for the ride brother

Cheers mate

@Wookie my man. Will be following this log brother. Well done so far

Thank you . Finding the UGL community and connecting with people, especially the respected members like yourself and the other coaches has changed my world for the better

 

[Pigsy]

Thank you, appreciate it

Cheers mate

Thank you . Finding the UGL community and connecting with people, especially the respected members like yourself and the other coaches has changed my world for the better

Happy to be apart of the community, what it's all about

 

[LevButlerov]

Rise of the Wookie!

The Next Chapter: My Lean Gain Log

Hey everyone,

After 6 months of cutting which the last 12 weeks were logged, I dropped 23 kg and completely reshaped my physique, performance, and mindset. That phase is now complete — and I’m ready to step into the next chapter: lean gains, recovery, and long-term progress.


I’m honoured to be sponsored by UGLOZ — shoutout to @UGL OZ and @UGL OZ Support Rep — who are providing the products and coaching for this journey. I’m also excited to be working with @Gains Man to guide my training and recovery. Their trust means a great deal, and I’ll be doing everything in my power to uphold it — pushing harder, staying accountable, and giving this run everything I’ve got.


---

Baseline Stats

Age: 42
Height: 192 cm
Weight: 95.9 kg (all time low was 94.1kg)
Estimated BF%: 11–12%

Something i never did with my cut log was to have starting or baseline measurements to compare/track progress

Measurements (relaxed, no pump):

Waist: 84cm

Arms:
Relaxed: R35.5cm / L35 cm
Flexed: R41.5cm/ L41 cm

Chest: 113cm

Thighs: R61cm / L60cm

Calves: R37 cm/ L37 cm

Neck: 43 cm



---

Goal

Build lean muscle while keeping condition tight

Improve recovery and resilience

Push strength and performance

Maintain optimal health markers



---

What to Expect

Regular entries: weight, nutrition, training, recovery, PED/supp updates

Weekly recaps: progress photos, measurements, reflections

Mindset notes: challenges, lessons, and wins


This isn’t just a numbers log — it’s the full journey, with the ups, downs, and everything in between.

Thanks for following along — I’m fired up to share this next stage with you all.

— Wookie

Transformation Pics attached


---

Current Cycle & Plan

Products supplied by the legends at @UGLOZ

Weekly Totals

Testosterone Enanthate (Test E): 525 mg @ 250 mg/mL

Equipoise (EQ): 280 mg @ 200 mg/mL

Nandrolone Phenylpropionate (NPP): 140 mg @ 100 mg/mL


Daily Pin (0.70 mL total = 70 units)

Test E — 0.30 mL (~30 units ≈ 75 mg)

EQ — 0.20 mL (~20 units ≈ 40 mg)

NPP — 0.20 mL (~20 units ≈ 20 mg)



---

Nutrition

Current Target: 1,930 kcal — 150C / 50F / 220P
New Target (Reverse): 2,330 kcal — 250C / 50F / 220P

This week: +100 g carbs (extra oats at breakfast + new pre-workout snack).

Breakfast — 957 cals | 80C / 19F / 107P

2 scoop oats

2 scoops protein powder

1 scoop Digestive Fusion

1 scoop Daily Greens

1 tbsp chia seeds

1 cup coconut water

1 cup egg whites

1 cup water

6g PB2

5 g taurine

6g MCT oil

9 g psyllium husk

200 g high protein Greek yoghurt

75 g blueberries


Lunch: Option 1 — 456 cals | 26C / 16F / 55P

2 × 95 g tin tuna

200 g high protein cottage cheese

50 g ricotta

3 corn thins

30 g peri-naise


Lunch: Option 2 — 436 cals | 23C / 16F / 51P

150 g high protein cottage cheese

100 g ricotta

40 g protein custard

30 g blueberries


Snack / Pre-workout — 359 cals | 80C / 1F / 7P

3 corn thins

1 medium banana

1 tbsp honey

1 serve sports fuel


Dinner (per serve) — 573 cals | 56C / 12F / 53P

1,400 g raw chicken thigh

350 g raw rice

600 g frozen veg
(split into 6 serves)



---

Daily Supplement Protocol

Health & Support

Citrus Bergamot — 600 mg

Bio-Curcumin (Turmeric) — 400 mg

Digestive Enzymes — as directed

Omega-3 + Olive & Sesame Oil — 2,000 mg total

EPA 700 mg, DHA 500 mg, Olive 300 mg, Sesame 10 mg


Vitamin D3 (1,000 IU) + K2 (45 mcg)

Selenium — 200 mcg

NAC — 600 mg

CoQ10 — 300 mg

ALA — 600 mg

Red Yeast Rice + CoQ10 — 1,200 mg / 100 mg

DihydroBerberine — 100 mg

P5P — 100 mg

Multivitamin — daily

Baby Aspirin — 100 mg

TUDCA — 1,200 mg

Vitamin C + D + Zinc — 1.2 g / 8.25 mcg / 10 mg

Magnesium Glycinate — 1,150 mg


Performance & Recovery

Creatine Monohydrate — 10 g

Psyllium Husk — 9 g

Taurine — 5 g

Bulk Nutrition Protein Matrix


Hydration & Electrolytes (per 2 L water)

Switch — ½ scoop

Endura — ½ scoop

Hydration Salts — ½ scoop

Diet Right — splash



---

🏋 Training

Format: Push / Pull / Legs / Cardio + Abs

Work up to 1 top set (8–12 reps) for main lifts

Bodyweight work = to failure

Building sets as needed

Rest as required


Push Day:

DB Incline Bench

BB Bench

Cable Fly

DB Laterals

Upright Row

Tricep Pushdown

DB Tricep Extensions


Pull Day:

Pull-Ups

Close-Grip Pulldown

DB Row

Reverse Fly

Face Pull

Preacher Curl

Hammer Curl


Legs:

Leg Extension

Single-Leg Press

Hack Squat

Lying Leg Curl

RDL

Standing Calf Raise

Seated Calf Raise


Cardio + Abs:

1 hr Cardio (choice)

Crunch

Lying Leg Raise (superset, no rest, to failure)

This journey isn’t just about my own progress — it’s also about showcasing the quality of UGLOZ products and the difference they make when paired with the right coaching, discipline, and consistency. Every step forward will reflect the standard they stand for, and I’m proud to represent that.


Let's get this show started

- Cheers Wookie

welcome to the EVO family fully as a logger now love this layout you have @Wookie and your pics are amazing, I even checked your whole EF log, impressed!
Big respect for dropping 23kg and coming in lean around 11-12% at your height, that’s a huge shift and sets you up perfect for a clean lean gain phase.
Cycle layout with test, EQ and NPP looks balanced for growth while keeping recovery and health in check.
and your supplement stack covers every angle but digestive supps missing for sure.
Nutrition is well structured with plenty of protein and now more carbs coming in, that bump will feed training and keep you filling out without losing condition. With your size and discipline this run should add quality mass fast while keeping you looking sharp.

 

[Wookie]

welcome to the EVO family fully as a logger now love this layout you have @Wookie and your pics are amazing, I even checked your whole EF log, impressed!
Big respect for dropping 23kg and coming in lean around 11-12% at your height, that’s a huge shift and sets you up perfect for a clean lean gain phase.
Cycle layout with test, EQ and NPP looks balanced for growth while keeping recovery and health in check.
and your supplement stack covers every angle but digestive supps missing for sure.
Nutrition is well structured with plenty of protein and now more carbs coming in, that bump will feed training and keep you filling out without losing condition. With your size and discipline this run should add quality mass fast while keeping you looking sharp.

Thanks for warm Evo fam welcome and for the feedback. I'm really looking forward to seeing what i can achieve with this phase.
I do have 2 Digestive Enzymes I currently take from suppliers here in Aus and also another one coming from iherb which I'll attach as pics.
One thing I missed in my current cycle /plan section was 5IU of HGH each evening. Is that something you can edit?

 

[LevButlerov]

Thanks for warm Evo fam welcome and for the feedback. I'm really looking forward to seeing what i can achieve with this phase.
I do have 2 Digestive Enzymes I currently take from suppliers here in Aus and also another one coming from iherb which I'll attach as pics.
One thing I missed in my current cycle /plan section was 5IU of HGH each evening. Is that something you can edit?

You can just add the HGH to the update next time you update the log
I like the digestive enzymes how about probiotics?

 

[Wookie]

You can just add the HGH to the update next time you update the log
I like the digestive enzymes how about probiotics?

Too easy will do, cheers.
In the Digestive fusion it contains pre and probiotics, vitamins, minerals, red and green superfoods, antioxidants.

 

[LevButlerov]

Too easy will do, cheers.
In the Digestive fusion it contains pre and probiotics, vitamins, minerals, red and green superfoods, antioxidants.

If it has it that's perfect just need daily psyllium in that case.

 

[Wookie]

Just some pictures of current food and the macros, this will be an ever evolving process as @Gains Man gradually increases total calories as well reverse out of the cut

 

[Wookie]

September 29th
Week 1 Day 1 — Daily Log

Fasted Body Weight: 96.9 kg
Blood Pressure: 113/72
Steps: 5,852
Resting HR (optional): 74

---

Nutrition

Target Calories: 2330kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: XXXX kcal
Actual Macros: C: XXXg | P: XXXg | F: XXg

Notes: i didnt track everything, have family visiting. I know im over, way over but it was also a treat for one day after being so strict for so long. Appetite has increased strangely even with increased reta dosage, surly it can't be the EQ already kicking in

(Meal timing, appetite, digestion, fiber, hydration)


---

PEDs & Peptides

Hormones & Androgens


Cycle Compounds:

Sparta Range

Testosterone Enanthate – 525mg/week

Equipoise (EQ) – 280mg/week

NPP – 140mg/week

Split: 7 pins/week

Injection Details: Left Quad, no signs of pip from yesterdays Right quad injection
(site, rotation, notes)


Peptides & Regenerative:

HGH – 5 IU PM (subq)

Mots-C - 2mg AM (subq)

Retatrutide - 2mg AM (subq) this will taper down to 1mg for the bulk


Performance / Fat Loss Aids:

Retatrutide - 1mg PW



---

Support Supplements:

Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.

---

Recovery & Health:

Sleep: 5h 17m, with family visiting for a few days overall sleep will be impacted due to later nights etc. The sleep i did get was refreshing, no grogginess getting up to go gym thos morning

Digestion: No real change hear, obviously its slower and less movements due to the reta. I have at times struggled with indigestion

Hydration: Minimum 4L water + electrolytes just from drink bottle.



---

Training:

Session Type: Push
Warm-Up / Rehab: Banded 7's and my shoulder rehab-style movements

Main Lifts:
Push Day: Will just list max working set

DB Incline Bench - Pair of 40kg x 8

BB Bench - 100kg x 8

Cable Fly - 16.25 each side x 12

DB Laterals - 17.5kg x 9

Upright Row (cable) - 26.25kg

Tricep Pushdown - 48.75kg x 9 (maxed out)

DB Tricep Extensions - 15kg x 8

Cardio (if any): None today
Rehab: Generally ill do my Rehab movements separately to training but over school holidays the routine is different


---

Side Effects & Adjustments:

No side effects or adjustments at the moment



---

Notes:

Training reflections:
New style/format of training that i need to get my head around

Energy/motivation:
Felt really good this morning, full of energy and motivated, basically fasted only had sports fuel 101. New cycle, new program and new goals,

Coaching adjustments:
None yet, Day 1

Miscellaneous thoughts:
Main focus will be to control food cravings amd adjust to the new program. Im actually excited to see where this path will take me.

Really good to be going to the gym with the wife, she is doing a class but I like to think my path is rubbing off onto her which is a good feeling.

 

[LevButlerov]

Just some pictures of current food and the macros, this will be an ever evolving process as @Gains Man gradually increases total calories as well reverse out of the cut

View attachment 123891View attachment 123892View attachment 123893View attachment 123894

Meals are perfect you really have the protein level high!

 

[Wookie]

Here's some gear porn for this Cycle. Thanks once again legends @UGL OZ and @UGL OZ Support Rep
Team UGL

 

[LevButlerov]

Here's some gear porn for this Cycle. Thanks once again legends @UGL OZ and @UGL OZ Support Rep
Team UGL

View attachment 123953

Beautiful touchdown from the GOAT UGL OZ @UGL OZ , @UGL OZ Support Rep
SPARTA looks hot!

 

[Pigsy]

Here's some gear porn for this Cycle. Thanks once again legends @UGL OZ and @UGL OZ Support Rep
Team UGL

View attachment 123953

Nice touchdown from @UGL OZ

 

[Mobster]

What are your numbers in inches?

 

[Wookie]

What are your numbers in inches?

As in height? About 6 foot 3 and a bit

 

[stevesmi]

Rise of the Wookie!

The Next Chapter: My Lean Gain Log

Hey everyone,

After 6 months of cutting which the last 12 weeks were logged, I dropped 23 kg and completely reshaped my physique, performance, and mindset. That phase is now complete — and I’m ready to step into the next chapter: lean gains, recovery, and long-term progress.


I’m honoured to be sponsored by UGLOZ — shoutout to @UGL OZ and @UGL OZ Support Rep — who are providing the products and coaching for this journey. I’m also excited to be working with @Gains Man to guide my training and recovery. Their trust means a great deal, and I’ll be doing everything in my power to uphold it — pushing harder, staying accountable, and giving this run everything I’ve got.


---

Baseline Stats

Age: 42
Height: 192 cm
Weight: 95.9 kg (all time low was 94.1kg)
Estimated BF%: 11–12%

Something i never did with my cut log was to have starting or baseline measurements to compare/track progress

Measurements (relaxed, no pump):

Waist: 84cm

Arms:
Relaxed: R35.5cm / L35 cm
Flexed: R41.5cm/ L41 cm

Chest: 113cm

Thighs: R61cm / L60cm

Calves: R37 cm/ L37 cm

Neck: 43 cm



---

Goal

Build lean muscle while keeping condition tight

Improve recovery and resilience

Push strength and performance

Maintain optimal health markers



---

What to Expect

Regular entries: weight, nutrition, training, recovery, PED/supp updates

Weekly recaps: progress photos, measurements, reflections

Mindset notes: challenges, lessons, and wins


This isn’t just a numbers log — it’s the full journey, with the ups, downs, and everything in between.

Thanks for following along — I’m fired up to share this next stage with you all.

— Wookie

Transformation Pics attached


---

Current Cycle & Plan

Products supplied by the legends at @UGLOZ

Weekly Totals

Testosterone Enanthate (Test E): 525 mg @ 250 mg/mL

Equipoise (EQ): 280 mg @ 200 mg/mL

Nandrolone Phenylpropionate (NPP): 140 mg @ 100 mg/mL


Daily Pin (0.70 mL total = 70 units)

Test E — 0.30 mL (~30 units ≈ 75 mg)

EQ — 0.20 mL (~20 units ≈ 40 mg)

NPP — 0.20 mL (~20 units ≈ 20 mg)



---

Nutrition

Current Target: 1,930 kcal — 150C / 50F / 220P
New Target (Reverse): 2,330 kcal — 250C / 50F / 220P

This week: +100 g carbs (extra oats at breakfast + new pre-workout snack).

Breakfast — 957 cals | 80C / 19F / 107P

2 scoop oats

2 scoops protein powder

1 scoop Digestive Fusion

1 scoop Daily Greens

1 tbsp chia seeds

1 cup coconut water

1 cup egg whites

1 cup water

6g PB2

5 g taurine

6g MCT oil

9 g psyllium husk

200 g high protein Greek yoghurt

75 g blueberries


Lunch: Option 1 — 456 cals | 26C / 16F / 55P

2 × 95 g tin tuna

200 g high protein cottage cheese

50 g ricotta

3 corn thins

30 g peri-naise


Lunch: Option 2 — 436 cals | 23C / 16F / 51P

150 g high protein cottage cheese

100 g ricotta

40 g protein custard

30 g blueberries


Snack / Pre-workout — 359 cals | 80C / 1F / 7P

3 corn thins

1 medium banana

1 tbsp honey

1 serve sports fuel


Dinner (per serve) — 573 cals | 56C / 12F / 53P

1,400 g raw chicken thigh

350 g raw rice

600 g frozen veg
(split into 6 serves)



---

Daily Supplement Protocol

Health & Support

Citrus Bergamot — 600 mg

Bio-Curcumin (Turmeric) — 400 mg

Digestive Enzymes — as directed

Omega-3 + Olive & Sesame Oil — 2,000 mg total

EPA 700 mg, DHA 500 mg, Olive 300 mg, Sesame 10 mg


Vitamin D3 (1,000 IU) + K2 (45 mcg)

Selenium — 200 mcg

NAC — 600 mg

CoQ10 — 300 mg

ALA — 600 mg

Red Yeast Rice + CoQ10 — 1,200 mg / 100 mg

DihydroBerberine — 100 mg

P5P — 100 mg

Multivitamin — daily

Baby Aspirin — 100 mg

TUDCA — 1,200 mg

Vitamin C + D + Zinc — 1.2 g / 8.25 mcg / 10 mg

Magnesium Glycinate — 1,150 mg


Performance & Recovery

Creatine Monohydrate — 10 g

Psyllium Husk — 9 g

Taurine — 5 g

Bulk Nutrition Protein Matrix


Hydration & Electrolytes (per 2 L water)

Switch — ½ scoop

Endura — ½ scoop

Hydration Salts — ½ scoop

Diet Right — splash



---

🏋 Training

Format: Push / Pull / Legs / Cardio + Abs

Work up to 1 top set (8–12 reps) for main lifts

Bodyweight work = to failure

Building sets as needed

Rest as required


Push Day:

DB Incline Bench

BB Bench

Cable Fly

DB Laterals

Upright Row

Tricep Pushdown

DB Tricep Extensions


Pull Day:

Pull-Ups

Close-Grip Pulldown

DB Row

Reverse Fly

Face Pull

Preacher Curl

Hammer Curl


Legs:

Leg Extension

Single-Leg Press

Hack Squat

Lying Leg Curl

RDL

Standing Calf Raise

Seated Calf Raise


Cardio + Abs:

1 hr Cardio (choice)

Crunch

Lying Leg Raise (superset, no rest, to failure)

This journey isn’t just about my own progress — it’s also about showcasing the quality of UGLOZ products and the difference they make when paired with the right coaching, discipline, and consistency. Every step forward will reflect the standard they stand for, and I’m proud to represent that.


Let's get this show started

- Cheers Wookie

@Wookie nice job man. you are looking great! keep up the good work

 

[BodyMonster34]

Rise of the Wookie!

The Next Chapter: My Lean Gain Log

Hey everyone,

After 6 months of cutting which the last 12 weeks were logged, I dropped 23 kg and completely reshaped my physique, performance, and mindset. That phase is now complete — and I’m ready to step into the next chapter: lean gains, recovery, and long-term progress.


I’m honoured to be sponsored by UGLOZ — shoutout to @UGL OZ and @UGL OZ Support Rep — who are providing the products and coaching for this journey. I’m also excited to be working with @Gains Man to guide my training and recovery. Their trust means a great deal, and I’ll be doing everything in my power to uphold it — pushing harder, staying accountable, and giving this run everything I’ve got.


---

Baseline Stats

Age: 42
Height: 192 cm
Weight: 95.9 kg (all time low was 94.1kg)
Estimated BF%: 11–12%

Something i never did with my cut log was to have starting or baseline measurements to compare/track progress

Measurements (relaxed, no pump):

Waist: 84cm

Arms:
Relaxed: R35.5cm / L35 cm
Flexed: R41.5cm/ L41 cm

Chest: 113cm

Thighs: R61cm / L60cm

Calves: R37 cm/ L37 cm

Neck: 43 cm



---

Goal

Build lean muscle while keeping condition tight

Improve recovery and resilience

Push strength and performance

Maintain optimal health markers



---

What to Expect

Regular entries: weight, nutrition, training, recovery, PED/supp updates

Weekly recaps: progress photos, measurements, reflections

Mindset notes: challenges, lessons, and wins


This isn’t just a numbers log — it’s the full journey, with the ups, downs, and everything in between.

Thanks for following along — I’m fired up to share this next stage with you all.

— Wookie

Transformation Pics attached


---

Current Cycle & Plan

Products supplied by the legends at @UGLOZ

Weekly Totals

Testosterone Enanthate (Test E): 525 mg @ 250 mg/mL

Equipoise (EQ): 280 mg @ 200 mg/mL

Nandrolone Phenylpropionate (NPP): 140 mg @ 100 mg/mL


Daily Pin (0.70 mL total = 70 units)

Test E — 0.30 mL (~30 units ≈ 75 mg)

EQ — 0.20 mL (~20 units ≈ 40 mg)

NPP — 0.20 mL (~20 units ≈ 20 mg)



---

Nutrition

Current Target: 1,930 kcal — 150C / 50F / 220P
New Target (Reverse): 2,330 kcal — 250C / 50F / 220P

This week: +100 g carbs (extra oats at breakfast + new pre-workout snack).

Breakfast — 957 cals | 80C / 19F / 107P

2 scoop oats

2 scoops protein powder

1 scoop Digestive Fusion

1 scoop Daily Greens

1 tbsp chia seeds

1 cup coconut water

1 cup egg whites

1 cup water

6g PB2

5 g taurine

6g MCT oil

9 g psyllium husk

200 g high protein Greek yoghurt

75 g blueberries


Lunch: Option 1 — 456 cals | 26C / 16F / 55P

2 × 95 g tin tuna

200 g high protein cottage cheese

50 g ricotta

3 corn thins

30 g peri-naise


Lunch: Option 2 — 436 cals | 23C / 16F / 51P

150 g high protein cottage cheese

100 g ricotta

40 g protein custard

30 g blueberries


Snack / Pre-workout — 359 cals | 80C / 1F / 7P

3 corn thins

1 medium banana

1 tbsp honey

1 serve sports fuel


Dinner (per serve) — 573 cals | 56C / 12F / 53P

1,400 g raw chicken thigh

350 g raw rice

600 g frozen veg
(split into 6 serves)



---

Daily Supplement Protocol

Health & Support

Citrus Bergamot — 600 mg

Bio-Curcumin (Turmeric) — 400 mg

Digestive Enzymes — as directed

Omega-3 + Olive & Sesame Oil — 2,000 mg total

EPA 700 mg, DHA 500 mg, Olive 300 mg, Sesame 10 mg


Vitamin D3 (1,000 IU) + K2 (45 mcg)

Selenium — 200 mcg

NAC — 600 mg

CoQ10 — 300 mg

ALA — 600 mg

Red Yeast Rice + CoQ10 — 1,200 mg / 100 mg

DihydroBerberine — 100 mg

P5P — 100 mg

Multivitamin — daily

Baby Aspirin — 100 mg

TUDCA — 1,200 mg

Vitamin C + D + Zinc — 1.2 g / 8.25 mcg / 10 mg

Magnesium Glycinate — 1,150 mg


Performance & Recovery

Creatine Monohydrate — 10 g

Psyllium Husk — 9 g

Taurine — 5 g

Bulk Nutrition Protein Matrix


Hydration & Electrolytes (per 2 L water)

Switch — ½ scoop

Endura — ½ scoop

Hydration Salts — ½ scoop

Diet Right — splash



---

🏋 Training

Format: Push / Pull / Legs / Cardio + Abs

Work up to 1 top set (8–12 reps) for main lifts

Bodyweight work = to failure

Building sets as needed

Rest as required


Push Day:

DB Incline Bench

BB Bench

Cable Fly

DB Laterals

Upright Row

Tricep Pushdown

DB Tricep Extensions


Pull Day:

Pull-Ups

Close-Grip Pulldown

DB Row

Reverse Fly

Face Pull

Preacher Curl

Hammer Curl


Legs:

Leg Extension

Single-Leg Press

Hack Squat

Lying Leg Curl

RDL

Standing Calf Raise

Seated Calf Raise


Cardio + Abs:

1 hr Cardio (choice)

Crunch

Lying Leg Raise (superset, no rest, to failure)

This journey isn’t just about my own progress — it’s also about showcasing the quality of UGLOZ products and the difference they make when paired with the right coaching, discipline, and consistency. Every step forward will reflect the standard they stand for, and I’m proud to represent that.


Let's get this show started

- Cheers Wookie

bro hell yeah you are back with a fresh log. This one looked good. You got a nice Texas physique. I've always said that. @Wookie

 

[2Thick]

Rise of the Wookie!

The Next Chapter: My Lean Gain Log

Hey everyone,

After 6 months of cutting which the last 12 weeks were logged, I dropped 23 kg and completely reshaped my physique, performance, and mindset. That phase is now complete — and I’m ready to step into the next chapter: lean gains, recovery, and long-term progress.


I’m honoured to be sponsored by UGLOZ — shoutout to @UGL OZ and @UGL OZ Support Rep — who are providing the products and coaching for this journey. I’m also excited to be working with @Gains Man to guide my training and recovery. Their trust means a great deal, and I’ll be doing everything in my power to uphold it — pushing harder, staying accountable, and giving this run everything I’ve got.


---

Baseline Stats

Age: 42
Height: 192 cm
Weight: 95.9 kg (all time low was 94.1kg)
Estimated BF%: 11–12%

Something i never did with my cut log was to have starting or baseline measurements to compare/track progress

Measurements (relaxed, no pump):

Waist: 84cm

Arms:
Relaxed: R35.5cm / L35 cm
Flexed: R41.5cm/ L41 cm

Chest: 113cm

Thighs: R61cm / L60cm

Calves: R37 cm/ L37 cm

Neck: 43 cm



---

Goal

Build lean muscle while keeping condition tight

Improve recovery and resilience

Push strength and performance

Maintain optimal health markers



---

What to Expect

Regular entries: weight, nutrition, training, recovery, PED/supp updates

Weekly recaps: progress photos, measurements, reflections

Mindset notes: challenges, lessons, and wins


This isn’t just a numbers log — it’s the full journey, with the ups, downs, and everything in between.

Thanks for following along — I’m fired up to share this next stage with you all.

— Wookie

Transformation Pics attached


---

Current Cycle & Plan

Products supplied by the legends at @UGLOZ

Weekly Totals

Testosterone Enanthate (Test E): 525 mg @ 250 mg/mL

Equipoise (EQ): 280 mg @ 200 mg/mL

Nandrolone Phenylpropionate (NPP): 140 mg @ 100 mg/mL


Daily Pin (0.70 mL total = 70 units)

Test E — 0.30 mL (~30 units ≈ 75 mg)

EQ — 0.20 mL (~20 units ≈ 40 mg)

NPP — 0.20 mL (~20 units ≈ 20 mg)



---

Nutrition

Current Target: 1,930 kcal — 150C / 50F / 220P
New Target (Reverse): 2,330 kcal — 250C / 50F / 220P

This week: +100 g carbs (extra oats at breakfast + new pre-workout snack).

Breakfast — 957 cals | 80C / 19F / 107P

2 scoop oats

2 scoops protein powder

1 scoop Digestive Fusion

1 scoop Daily Greens

1 tbsp chia seeds

1 cup coconut water

1 cup egg whites

1 cup water

6g PB2

5 g taurine

6g MCT oil

9 g psyllium husk

200 g high protein Greek yoghurt

75 g blueberries


Lunch: Option 1 — 456 cals | 26C / 16F / 55P

2 × 95 g tin tuna

200 g high protein cottage cheese

50 g ricotta

3 corn thins

30 g peri-naise


Lunch: Option 2 — 436 cals | 23C / 16F / 51P

150 g high protein cottage cheese

100 g ricotta

40 g protein custard

30 g blueberries


Snack / Pre-workout — 359 cals | 80C / 1F / 7P

3 corn thins

1 medium banana

1 tbsp honey

1 serve sports fuel


Dinner (per serve) — 573 cals | 56C / 12F / 53P

1,400 g raw chicken thigh

350 g raw rice

600 g frozen veg
(split into 6 serves)



---

Daily Supplement Protocol

Health & Support

Citrus Bergamot — 600 mg

Bio-Curcumin (Turmeric) — 400 mg

Digestive Enzymes — as directed

Omega-3 + Olive & Sesame Oil — 2,000 mg total

EPA 700 mg, DHA 500 mg, Olive 300 mg, Sesame 10 mg


Vitamin D3 (1,000 IU) + K2 (45 mcg)

Selenium — 200 mcg

NAC — 600 mg

CoQ10 — 300 mg

ALA — 600 mg

Red Yeast Rice + CoQ10 — 1,200 mg / 100 mg

DihydroBerberine — 100 mg

P5P — 100 mg

Multivitamin — daily

Baby Aspirin — 100 mg

TUDCA — 1,200 mg

Vitamin C + D + Zinc — 1.2 g / 8.25 mcg / 10 mg

Magnesium Glycinate — 1,150 mg


Performance & Recovery

Creatine Monohydrate — 10 g

Psyllium Husk — 9 g

Taurine — 5 g

Bulk Nutrition Protein Matrix


Hydration & Electrolytes (per 2 L water)

Switch — ½ scoop

Endura — ½ scoop

Hydration Salts — ½ scoop

Diet Right — splash



---

🏋 Training

Format: Push / Pull / Legs / Cardio + Abs

Work up to 1 top set (8–12 reps) for main lifts

Bodyweight work = to failure

Building sets as needed

Rest as required


Push Day:

DB Incline Bench

BB Bench

Cable Fly

DB Laterals

Upright Row

Tricep Pushdown

DB Tricep Extensions


Pull Day:

Pull-Ups

Close-Grip Pulldown

DB Row

Reverse Fly

Face Pull

Preacher Curl

Hammer Curl


Legs:

Leg Extension

Single-Leg Press

Hack Squat

Lying Leg Curl

RDL

Standing Calf Raise

Seated Calf Raise


Cardio + Abs:

1 hr Cardio (choice)

Crunch

Lying Leg Raise (superset, no rest, to failure)

This journey isn’t just about my own progress — it’s also about showcasing the quality of UGLOZ products and the difference they make when paired with the right coaching, discipline, and consistency. Every step forward will reflect the standard they stand for, and I’m proud to represent that.


Let's get this show started

- Cheers Wookie

Wow, you've made some amazing changes already! @Wookie You look absolutely diced. We are truly proud of you.

 

[ceo]

Rise of the Wookie!

The Next Chapter: My Lean Gain Log

Hey everyone,

After 6 months of cutting which the last 12 weeks were logged, I dropped 23 kg and completely reshaped my physique, performance, and mindset. That phase is now complete — and I’m ready to step into the next chapter: lean gains, recovery, and long-term progress.


I’m honoured to be sponsored by UGLOZ — shoutout to @UGL OZ and @UGL OZ Support Rep — who are providing the products and coaching for this journey. I’m also excited to be working with @Gains Man to guide my training and recovery. Their trust means a great deal, and I’ll be doing everything in my power to uphold it — pushing harder, staying accountable, and giving this run everything I’ve got.


---

Baseline Stats

Age: 42
Height: 192 cm
Weight: 95.9 kg (all time low was 94.1kg)
Estimated BF%: 11–12%

Something i never did with my cut log was to have starting or baseline measurements to compare/track progress

Measurements (relaxed, no pump):

Waist: 84cm

Arms:
Relaxed: R35.5cm / L35 cm
Flexed: R41.5cm/ L41 cm

Chest: 113cm

Thighs: R61cm / L60cm

Calves: R37 cm/ L37 cm

Neck: 43 cm



---

Goal

Build lean muscle while keeping condition tight

Improve recovery and resilience

Push strength and performance

Maintain optimal health markers



---

What to Expect

Regular entries: weight, nutrition, training, recovery, PED/supp updates

Weekly recaps: progress photos, measurements, reflections

Mindset notes: challenges, lessons, and wins


This isn’t just a numbers log — it’s the full journey, with the ups, downs, and everything in between.

Thanks for following along — I’m fired up to share this next stage with you all.

— Wookie

Transformation Pics attached


---

Current Cycle & Plan

Products supplied by the legends at @UGLOZ

Weekly Totals

Testosterone Enanthate (Test E): 525 mg @ 250 mg/mL

Equipoise (EQ): 280 mg @ 200 mg/mL

Nandrolone Phenylpropionate (NPP): 140 mg @ 100 mg/mL


Daily Pin (0.70 mL total = 70 units)

Test E — 0.30 mL (~30 units ≈ 75 mg)

EQ — 0.20 mL (~20 units ≈ 40 mg)

NPP — 0.20 mL (~20 units ≈ 20 mg)



---

Nutrition

Current Target: 1,930 kcal — 150C / 50F / 220P
New Target (Reverse): 2,330 kcal — 250C / 50F / 220P

This week: +100 g carbs (extra oats at breakfast + new pre-workout snack).

Breakfast — 957 cals | 80C / 19F / 107P

2 scoop oats

2 scoops protein powder

1 scoop Digestive Fusion

1 scoop Daily Greens

1 tbsp chia seeds

1 cup coconut water

1 cup egg whites

1 cup water

6g PB2

5 g taurine

6g MCT oil

9 g psyllium husk

200 g high protein Greek yoghurt

75 g blueberries


Lunch: Option 1 — 456 cals | 26C / 16F / 55P

2 × 95 g tin tuna

200 g high protein cottage cheese

50 g ricotta

3 corn thins

30 g peri-naise


Lunch: Option 2 — 436 cals | 23C / 16F / 51P

150 g high protein cottage cheese

100 g ricotta

40 g protein custard

30 g blueberries


Snack / Pre-workout — 359 cals | 80C / 1F / 7P

3 corn thins

1 medium banana

1 tbsp honey

1 serve sports fuel


Dinner (per serve) — 573 cals | 56C / 12F / 53P

1,400 g raw chicken thigh

350 g raw rice

600 g frozen veg
(split into 6 serves)



---

Daily Supplement Protocol

Health & Support

Citrus Bergamot — 600 mg

Bio-Curcumin (Turmeric) — 400 mg

Digestive Enzymes — as directed

Omega-3 + Olive & Sesame Oil — 2,000 mg total

EPA 700 mg, DHA 500 mg, Olive 300 mg, Sesame 10 mg


Vitamin D3 (1,000 IU) + K2 (45 mcg)

Selenium — 200 mcg

NAC — 600 mg

CoQ10 — 300 mg

ALA — 600 mg

Red Yeast Rice + CoQ10 — 1,200 mg / 100 mg

DihydroBerberine — 100 mg

P5P — 100 mg

Multivitamin — daily

Baby Aspirin — 100 mg

TUDCA — 1,200 mg

Vitamin C + D + Zinc — 1.2 g / 8.25 mcg / 10 mg

Magnesium Glycinate — 1,150 mg


Performance & Recovery

Creatine Monohydrate — 10 g

Psyllium Husk — 9 g

Taurine — 5 g

Bulk Nutrition Protein Matrix


Hydration & Electrolytes (per 2 L water)

Switch — ½ scoop

Endura — ½ scoop

Hydration Salts — ½ scoop

Diet Right — splash



---

🏋 Training

Format: Push / Pull / Legs / Cardio + Abs

Work up to 1 top set (8–12 reps) for main lifts

Bodyweight work = to failure

Building sets as needed

Rest as required


Push Day:

DB Incline Bench

BB Bench

Cable Fly

DB Laterals

Upright Row

Tricep Pushdown

DB Tricep Extensions


Pull Day:

Pull-Ups

Close-Grip Pulldown

DB Row

Reverse Fly

Face Pull

Preacher Curl

Hammer Curl


Legs:

Leg Extension

Single-Leg Press

Hack Squat

Lying Leg Curl

RDL

Standing Calf Raise

Seated Calf Raise


Cardio + Abs:

1 hr Cardio (choice)

Crunch

Lying Leg Raise (superset, no rest, to failure)

This journey isn’t just about my own progress — it’s also about showcasing the quality of UGLOZ products and the difference they make when paired with the right coaching, discipline, and consistency. Every step forward will reflect the standard they stand for, and I’m proud to represent that.


Let's get this show started

- Cheers Wookie

Bros. You are the man for sure. Love to see you kicking ass and taking names. Good job, hitting the core. @Wookie

 

[Ulter]

Rise of the Wookie!

The Next Chapter: My Lean Gain Log

Hey everyone,

After 6 months of cutting which the last 12 weeks were logged, I dropped 23 kg and completely reshaped my physique, performance, and mindset. That phase is now complete — and I’m ready to step into the next chapter: lean gains, recovery, and long-term progress.


I’m honoured to be sponsored by UGLOZ — shoutout to @UGL OZ and @UGL OZ Support Rep — who are providing the products and coaching for this journey. I’m also excited to be working with @Gains Man to guide my training and recovery. Their trust means a great deal, and I’ll be doing everything in my power to uphold it — pushing harder, staying accountable, and giving this run everything I’ve got.


---

Baseline Stats

Age: 42
Height: 192 cm
Weight: 95.9 kg (all time low was 94.1kg)
Estimated BF%: 11–12%

Something i never did with my cut log was to have starting or baseline measurements to compare/track progress

Measurements (relaxed, no pump):

Waist: 84cm

Arms:
Relaxed: R35.5cm / L35 cm
Flexed: R41.5cm/ L41 cm

Chest: 113cm

Thighs: R61cm / L60cm

Calves: R37 cm/ L37 cm

Neck: 43 cm



---

Goal

Build lean muscle while keeping condition tight

Improve recovery and resilience

Push strength and performance

Maintain optimal health markers



---

What to Expect

Regular entries: weight, nutrition, training, recovery, PED/supp updates

Weekly recaps: progress photos, measurements, reflections

Mindset notes: challenges, lessons, and wins


This isn’t just a numbers log — it’s the full journey, with the ups, downs, and everything in between.

Thanks for following along — I’m fired up to share this next stage with you all.

— Wookie

Transformation Pics attached


---

Current Cycle & Plan

Products supplied by the legends at @UGLOZ

Weekly Totals

Testosterone Enanthate (Test E): 525 mg @ 250 mg/mL

Equipoise (EQ): 280 mg @ 200 mg/mL

Nandrolone Phenylpropionate (NPP): 140 mg @ 100 mg/mL


Daily Pin (0.70 mL total = 70 units)

Test E — 0.30 mL (~30 units ≈ 75 mg)

EQ — 0.20 mL (~20 units ≈ 40 mg)

NPP — 0.20 mL (~20 units ≈ 20 mg)



---

Nutrition

Current Target: 1,930 kcal — 150C / 50F / 220P
New Target (Reverse): 2,330 kcal — 250C / 50F / 220P

This week: +100 g carbs (extra oats at breakfast + new pre-workout snack).

Breakfast — 957 cals | 80C / 19F / 107P

2 scoop oats

2 scoops protein powder

1 scoop Digestive Fusion

1 scoop Daily Greens

1 tbsp chia seeds

1 cup coconut water

1 cup egg whites

1 cup water

6g PB2

5 g taurine

6g MCT oil

9 g psyllium husk

200 g high protein Greek yoghurt

75 g blueberries


Lunch: Option 1 — 456 cals | 26C / 16F / 55P

2 × 95 g tin tuna

200 g high protein cottage cheese

50 g ricotta

3 corn thins

30 g peri-naise


Lunch: Option 2 — 436 cals | 23C / 16F / 51P

150 g high protein cottage cheese

100 g ricotta

40 g protein custard

30 g blueberries


Snack / Pre-workout — 359 cals | 80C / 1F / 7P

3 corn thins

1 medium banana

1 tbsp honey

1 serve sports fuel


Dinner (per serve) — 573 cals | 56C / 12F / 53P

1,400 g raw chicken thigh

350 g raw rice

600 g frozen veg
(split into 6 serves)



---

Daily Supplement Protocol

Health & Support

Citrus Bergamot — 600 mg

Bio-Curcumin (Turmeric) — 400 mg

Digestive Enzymes — as directed

Omega-3 + Olive & Sesame Oil — 2,000 mg total

EPA 700 mg, DHA 500 mg, Olive 300 mg, Sesame 10 mg


Vitamin D3 (1,000 IU) + K2 (45 mcg)

Selenium — 200 mcg

NAC — 600 mg

CoQ10 — 300 mg

ALA — 600 mg

Red Yeast Rice + CoQ10 — 1,200 mg / 100 mg

DihydroBerberine — 100 mg

P5P — 100 mg

Multivitamin — daily

Baby Aspirin — 100 mg

TUDCA — 1,200 mg

Vitamin C + D + Zinc — 1.2 g / 8.25 mcg / 10 mg

Magnesium Glycinate — 1,150 mg


Performance & Recovery

Creatine Monohydrate — 10 g

Psyllium Husk — 9 g

Taurine — 5 g

Bulk Nutrition Protein Matrix


Hydration & Electrolytes (per 2 L water)

Switch — ½ scoop

Endura — ½ scoop

Hydration Salts — ½ scoop

Diet Right — splash



---

🏋 Training

Format: Push / Pull / Legs / Cardio + Abs

Work up to 1 top set (8–12 reps) for main lifts

Bodyweight work = to failure

Building sets as needed

Rest as required


Push Day:

DB Incline Bench

BB Bench

Cable Fly

DB Laterals

Upright Row

Tricep Pushdown

DB Tricep Extensions


Pull Day:

Pull-Ups

Close-Grip Pulldown

DB Row

Reverse Fly

Face Pull

Preacher Curl

Hammer Curl


Legs:

Leg Extension

Single-Leg Press

Hack Squat

Lying Leg Curl

RDL

Standing Calf Raise

Seated Calf Raise


Cardio + Abs:

1 hr Cardio (choice)

Crunch

Lying Leg Raise (superset, no rest, to failure)

This journey isn’t just about my own progress — it’s also about showcasing the quality of UGLOZ products and the difference they make when paired with the right coaching, discipline, and consistency. Every step forward will reflect the standard they stand for, and I’m proud to represent that.


Let's get this show started

- Cheers Wookie

@Wookie You definitely have improved a lot and come a long way. We're very impressed with your progress. I can't wait to see how much more you improve from here.

 

[ROIDDERS]

Rise of the Wookie!

The Next Chapter: My Lean Gain Log

Hey everyone,

After 6 months of cutting which the last 12 weeks were logged, I dropped 23 kg and completely reshaped my physique, performance, and mindset. That phase is now complete — and I’m ready to step into the next chapter: lean gains, recovery, and long-term progress.


I’m honoured to be sponsored by UGLOZ — shoutout to @UGL OZ and @UGL OZ Support Rep — who are providing the products and coaching for this journey. I’m also excited to be working with @Gains Man to guide my training and recovery. Their trust means a great deal, and I’ll be doing everything in my power to uphold it — pushing harder, staying accountable, and giving this run everything I’ve got.


---

Baseline Stats

Age: 42
Height: 192 cm
Weight: 95.9 kg (all time low was 94.1kg)
Estimated BF%: 11–12%

Something i never did with my cut log was to have starting or baseline measurements to compare/track progress

Measurements (relaxed, no pump):

Waist: 84cm

Arms:
Relaxed: R35.5cm / L35 cm
Flexed: R41.5cm/ L41 cm

Chest: 113cm

Thighs: R61cm / L60cm

Calves: R37 cm/ L37 cm

Neck: 43 cm



---

Goal

Build lean muscle while keeping condition tight

Improve recovery and resilience

Push strength and performance

Maintain optimal health markers



---

What to Expect

Regular entries: weight, nutrition, training, recovery, PED/supp updates

Weekly recaps: progress photos, measurements, reflections

Mindset notes: challenges, lessons, and wins


This isn’t just a numbers log — it’s the full journey, with the ups, downs, and everything in between.

Thanks for following along — I’m fired up to share this next stage with you all.

— Wookie

Transformation Pics attached


---

Current Cycle & Plan

Products supplied by the legends at @UGLOZ

Weekly Totals

Testosterone Enanthate (Test E): 525 mg @ 250 mg/mL

Equipoise (EQ): 280 mg @ 200 mg/mL

Nandrolone Phenylpropionate (NPP): 140 mg @ 100 mg/mL


Daily Pin (0.70 mL total = 70 units)

Test E — 0.30 mL (~30 units ≈ 75 mg)

EQ — 0.20 mL (~20 units ≈ 40 mg)

NPP — 0.20 mL (~20 units ≈ 20 mg)



---

Nutrition

Current Target: 1,930 kcal — 150C / 50F / 220P
New Target (Reverse): 2,330 kcal — 250C / 50F / 220P

This week: +100 g carbs (extra oats at breakfast + new pre-workout snack).

Breakfast — 957 cals | 80C / 19F / 107P

2 scoop oats

2 scoops protein powder

1 scoop Digestive Fusion

1 scoop Daily Greens

1 tbsp chia seeds

1 cup coconut water

1 cup egg whites

1 cup water

6g PB2

5 g taurine

6g MCT oil

9 g psyllium husk

200 g high protein Greek yoghurt

75 g blueberries


Lunch: Option 1 — 456 cals | 26C / 16F / 55P

2 × 95 g tin tuna

200 g high protein cottage cheese

50 g ricotta

3 corn thins

30 g peri-naise


Lunch: Option 2 — 436 cals | 23C / 16F / 51P

150 g high protein cottage cheese

100 g ricotta

40 g protein custard

30 g blueberries


Snack / Pre-workout — 359 cals | 80C / 1F / 7P

3 corn thins

1 medium banana

1 tbsp honey

1 serve sports fuel


Dinner (per serve) — 573 cals | 56C / 12F / 53P

1,400 g raw chicken thigh

350 g raw rice

600 g frozen veg
(split into 6 serves)



---

Daily Supplement Protocol

Health & Support

Citrus Bergamot — 600 mg

Bio-Curcumin (Turmeric) — 400 mg

Digestive Enzymes — as directed

Omega-3 + Olive & Sesame Oil — 2,000 mg total

EPA 700 mg, DHA 500 mg, Olive 300 mg, Sesame 10 mg


Vitamin D3 (1,000 IU) + K2 (45 mcg)

Selenium — 200 mcg

NAC — 600 mg

CoQ10 — 300 mg

ALA — 600 mg

Red Yeast Rice + CoQ10 — 1,200 mg / 100 mg

DihydroBerberine — 100 mg

P5P — 100 mg

Multivitamin — daily

Baby Aspirin — 100 mg

TUDCA — 1,200 mg

Vitamin C + D + Zinc — 1.2 g / 8.25 mcg / 10 mg

Magnesium Glycinate — 1,150 mg


Performance & Recovery

Creatine Monohydrate — 10 g

Psyllium Husk — 9 g

Taurine — 5 g

Bulk Nutrition Protein Matrix


Hydration & Electrolytes (per 2 L water)

Switch — ½ scoop

Endura — ½ scoop

Hydration Salts — ½ scoop

Diet Right — splash



---

🏋 Training

Format: Push / Pull / Legs / Cardio + Abs

Work up to 1 top set (8–12 reps) for main lifts

Bodyweight work = to failure

Building sets as needed

Rest as required


Push Day:

DB Incline Bench

BB Bench

Cable Fly

DB Laterals

Upright Row

Tricep Pushdown

DB Tricep Extensions


Pull Day:

Pull-Ups

Close-Grip Pulldown

DB Row

Reverse Fly

Face Pull

Preacher Curl

Hammer Curl


Legs:

Leg Extension

Single-Leg Press

Hack Squat

Lying Leg Curl

RDL

Standing Calf Raise

Seated Calf Raise


Cardio + Abs:

1 hr Cardio (choice)

Crunch

Lying Leg Raise (superset, no rest, to failure)

This journey isn’t just about my own progress — it’s also about showcasing the quality of UGLOZ products and the difference they make when paired with the right coaching, discipline, and consistency. Every step forward will reflect the standard they stand for, and I’m proud to represent that.


Let's get this show started

- Cheers Wookie

sharp job on this training man! you are looking great. seeing some big improvements too @Wookie

 

[Noah Wixx]

Rise of the Wookie!

The Next Chapter: My Lean Gain Log

Hey everyone,

After 6 months of cutting which the last 12 weeks were logged, I dropped 23 kg and completely reshaped my physique, performance, and mindset. That phase is now complete — and I’m ready to step into the next chapter: lean gains, recovery, and long-term progress.


I’m honoured to be sponsored by UGLOZ — shoutout to @UGL OZ and @UGL OZ Support Rep — who are providing the products and coaching for this journey. I’m also excited to be working with @Gains Man to guide my training and recovery. Their trust means a great deal, and I’ll be doing everything in my power to uphold it — pushing harder, staying accountable, and giving this run everything I’ve got.


---

Baseline Stats

Age: 42
Height: 192 cm
Weight: 95.9 kg (all time low was 94.1kg)
Estimated BF%: 11–12%

Something i never did with my cut log was to have starting or baseline measurements to compare/track progress

Measurements (relaxed, no pump):

Waist: 84cm

Arms:
Relaxed: R35.5cm / L35 cm
Flexed: R41.5cm/ L41 cm

Chest: 113cm

Thighs: R61cm / L60cm

Calves: R37 cm/ L37 cm

Neck: 43 cm



---

Goal

Build lean muscle while keeping condition tight

Improve recovery and resilience

Push strength and performance

Maintain optimal health markers



---

What to Expect

Regular entries: weight, nutrition, training, recovery, PED/supp updates

Weekly recaps: progress photos, measurements, reflections

Mindset notes: challenges, lessons, and wins


This isn’t just a numbers log — it’s the full journey, with the ups, downs, and everything in between.

Thanks for following along — I’m fired up to share this next stage with you all.

— Wookie

Transformation Pics attached


---

Current Cycle & Plan

Products supplied by the legends at @UGLOZ

Weekly Totals

Testosterone Enanthate (Test E): 525 mg @ 250 mg/mL

Equipoise (EQ): 280 mg @ 200 mg/mL

Nandrolone Phenylpropionate (NPP): 140 mg @ 100 mg/mL


Daily Pin (0.70 mL total = 70 units)

Test E — 0.30 mL (~30 units ≈ 75 mg)

EQ — 0.20 mL (~20 units ≈ 40 mg)

NPP — 0.20 mL (~20 units ≈ 20 mg)



---

Nutrition

Current Target: 1,930 kcal — 150C / 50F / 220P
New Target (Reverse): 2,330 kcal — 250C / 50F / 220P

This week: +100 g carbs (extra oats at breakfast + new pre-workout snack).

Breakfast — 957 cals | 80C / 19F / 107P

2 scoop oats

2 scoops protein powder

1 scoop Digestive Fusion

1 scoop Daily Greens

1 tbsp chia seeds

1 cup coconut water

1 cup egg whites

1 cup water

6g PB2

5 g taurine

6g MCT oil

9 g psyllium husk

200 g high protein Greek yoghurt

75 g blueberries


Lunch: Option 1 — 456 cals | 26C / 16F / 55P

2 × 95 g tin tuna

200 g high protein cottage cheese

50 g ricotta

3 corn thins

30 g peri-naise


Lunch: Option 2 — 436 cals | 23C / 16F / 51P

150 g high protein cottage cheese

100 g ricotta

40 g protein custard

30 g blueberries


Snack / Pre-workout — 359 cals | 80C / 1F / 7P

3 corn thins

1 medium banana

1 tbsp honey

1 serve sports fuel


Dinner (per serve) — 573 cals | 56C / 12F / 53P

1,400 g raw chicken thigh

350 g raw rice

600 g frozen veg
(split into 6 serves)



---

Daily Supplement Protocol

Health & Support

Citrus Bergamot — 600 mg

Bio-Curcumin (Turmeric) — 400 mg

Digestive Enzymes — as directed

Omega-3 + Olive & Sesame Oil — 2,000 mg total

EPA 700 mg, DHA 500 mg, Olive 300 mg, Sesame 10 mg


Vitamin D3 (1,000 IU) + K2 (45 mcg)

Selenium — 200 mcg

NAC — 600 mg

CoQ10 — 300 mg

ALA — 600 mg

Red Yeast Rice + CoQ10 — 1,200 mg / 100 mg

DihydroBerberine — 100 mg

P5P — 100 mg

Multivitamin — daily

Baby Aspirin — 100 mg

TUDCA — 1,200 mg

Vitamin C + D + Zinc — 1.2 g / 8.25 mcg / 10 mg

Magnesium Glycinate — 1,150 mg


Performance & Recovery

Creatine Monohydrate — 10 g

Psyllium Husk — 9 g

Taurine — 5 g

Bulk Nutrition Protein Matrix


Hydration & Electrolytes (per 2 L water)

Switch — ½ scoop

Endura — ½ scoop

Hydration Salts — ½ scoop

Diet Right — splash



---

🏋 Training

Format: Push / Pull / Legs / Cardio + Abs

Work up to 1 top set (8–12 reps) for main lifts

Bodyweight work = to failure

Building sets as needed

Rest as required


Push Day:

DB Incline Bench

BB Bench

Cable Fly

DB Laterals

Upright Row

Tricep Pushdown

DB Tricep Extensions


Pull Day:

Pull-Ups

Close-Grip Pulldown

DB Row

Reverse Fly

Face Pull

Preacher Curl

Hammer Curl


Legs:

Leg Extension

Single-Leg Press

Hack Squat

Lying Leg Curl

RDL

Standing Calf Raise

Seated Calf Raise


Cardio + Abs:

1 hr Cardio (choice)

Crunch

Lying Leg Raise (superset, no rest, to failure)

This journey isn’t just about my own progress — it’s also about showcasing the quality of UGLOZ products and the difference they make when paired with the right coaching, discipline, and consistency. Every step forward will reflect the standard they stand for, and I’m proud to represent that.


Let's get this show started

- Cheers Wookie

That is an insane transformation

 

[Wookie]

30th Sep
Week 1 Day 2 — Daily Log

Fasted Body Weight: 97 kg (up 0.4kg)
Blood Pressure: 105/58
Steps: 6,805
Resting HR: 84 bpm
Notes: BP was taken 5 times with the highest and lowest reading omitted and the remaining 3 results averaged.

---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 150g | P: 220g | F: 50g
Actual Calories: 2,443 kcal
Actual Macros: C: 213g | P: 236g | F: 60g

Notes:
Had another blow out, the feeling of hunger hit hard after dinner which is disappointing as i was on track. I did make good choices though being my home made protein LCM bar, almonds and cranberries.


---

PEDs & Peptides

Hormones & Androgens


Cycle Compounds:

Sparta Range

Testosterone Enanthate – 525mg/week

Equipoise (EQ) – 280mg/week

NPP – 140mg/week

Split: 7 pins/week

Cycle Breakdown (7 pins/week):
Total per pin: ~0.70mL
Total per week: = ~4.9mL

Injection Details:
RHS Glute today with a 25g, no noticeable pip in LHS Quad
10 spot rotation


Peptides & Regenerative:

HGH – 5 IU PM (subq)


Performance / Fat Loss Aids:

Retatrutide - 1mg PW



---

Support Supplements:

Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.

---

Recovery & Health:

Sleep:
8h 1m, the tracker says it was poor but I only woke up once for a leak. Honestly it's the longest sleep I've had in quite awhile. The Night Night support from CS Sups is definitely working. Tonight ill trial just 1 tablet instead of 2 amd see how that goes.

Digestion:
No bloating, didnt have any indigestion issues like i have been. Bowel movement is slow as to be expected with Retatrutide.

Hydration: 4 L water + electrolytes minimum per day from water bottle. This dosnt include water in pre workout, smoothie, coffee etc throughout the day



---

Training:

Session Type: Pull
Warm-Up / Rehab: Banded 7's plus my Rehab program
Main Lifts: i will list the top set but in attached pics will be full sets.

Pull ups: 3 x 12,11,7
Lat pull down close grip: 80kg x 8,7,6
DB Row: 40kg x 12
DB Rear Delt Fly : Pair of 15kg x 10
Face Pull: 20kg x 10
Preacher Curl Ezy Bar: 32kg x 10,6
DB Hammer Curl: 15kg x 13,10


Cardio: 15min treadmill 3 deg 3.5km


---

Side Effects & Adjustments:
First week so no noticeable sides yet. Will continue to monitor


---

Notes:

Training reflections:
This first week or so will be extra volume to find where my max is to apply the concept to.
Wife came in to train with me so followed the same program but scaled to her ability. It's a good feeling having your partner taking an interest and getting involved. She even took some pics for my log.
Had a really good pump to the point the singlet was starting to feel tight across the chest during the sesh.


Energy/motivation:
Another day of feeling really motivated and keen to train, not that I havnt been before. I just think the change in direction from cut to bulk with new sponsors, compounds and a coach instead of winging it has really made me lock down and focus on doing what I need to do.


Coaching adjustments:
First week so no adjustments yet.

Miscellaneous thoughts:
Food cravings were crazy last night after dinner. I need to work on staying fuller for longer. Today I split my morning smoothie in half. The second half i added another scoop of oats to be like an overnight oats style that I had when I returned from gym.

 

[RoySimpson]

Rise of the Wookie!

The Next Chapter: My Lean Gain Log

Hey everyone,

After 6 months of cutting which the last 12 weeks were logged, I dropped 23 kg and completely reshaped my physique, performance, and mindset. That phase is now complete — and I’m ready to step into the next chapter: lean gains, recovery, and long-term progress.


I’m honoured to be sponsored by UGLOZ — shoutout to @UGL OZ and @UGL OZ Support Rep — who are providing the products and coaching for this journey. I’m also excited to be working with @Gains Man to guide my training and recovery. Their trust means a great deal, and I’ll be doing everything in my power to uphold it — pushing harder, staying accountable, and giving this run everything I’ve got.


---

Baseline Stats

Age: 42
Height: 192 cm
Weight: 95.9 kg (all time low was 94.1kg)
Estimated BF%: 11–12%

Something i never did with my cut log was to have starting or baseline measurements to compare/track progress

Measurements (relaxed, no pump):

Waist: 84cm

Arms:
Relaxed: R35.5cm / L35 cm
Flexed: R41.5cm/ L41 cm

Chest: 113cm

Thighs: R61cm / L60cm

Calves: R37 cm/ L37 cm

Neck: 43 cm



---

Goal

Build lean muscle while keeping condition tight

Improve recovery and resilience

Push strength and performance

Maintain optimal health markers



---

What to Expect

Regular entries: weight, nutrition, training, recovery, PED/supp updates

Weekly recaps: progress photos, measurements, reflections

Mindset notes: challenges, lessons, and wins


This isn’t just a numbers log — it’s the full journey, with the ups, downs, and everything in between.

Thanks for following along — I’m fired up to share this next stage with you all.

— Wookie

Transformation Pics attached


---

Current Cycle & Plan

Products supplied by the legends at @UGLOZ

Weekly Totals

Testosterone Enanthate (Test E): 525 mg @ 250 mg/mL

Equipoise (EQ): 280 mg @ 200 mg/mL

Nandrolone Phenylpropionate (NPP): 140 mg @ 100 mg/mL


Daily Pin (0.70 mL total = 70 units)

Test E — 0.30 mL (~30 units ≈ 75 mg)

EQ — 0.20 mL (~20 units ≈ 40 mg)

NPP — 0.20 mL (~20 units ≈ 20 mg)



---

Nutrition

Current Target: 1,930 kcal — 150C / 50F / 220P
New Target (Reverse): 2,330 kcal — 250C / 50F / 220P

This week: +100 g carbs (extra oats at breakfast + new pre-workout snack).

Breakfast — 957 cals | 80C / 19F / 107P

2 scoop oats

2 scoops protein powder

1 scoop Digestive Fusion

1 scoop Daily Greens

1 tbsp chia seeds

1 cup coconut water

1 cup egg whites

1 cup water

6g PB2

5 g taurine

6g MCT oil

9 g psyllium husk

200 g high protein Greek yoghurt

75 g blueberries


Lunch: Option 1 — 456 cals | 26C / 16F / 55P

2 × 95 g tin tuna

200 g high protein cottage cheese

50 g ricotta

3 corn thins

30 g peri-naise


Lunch: Option 2 — 436 cals | 23C / 16F / 51P

150 g high protein cottage cheese

100 g ricotta

40 g protein custard

30 g blueberries


Snack / Pre-workout — 359 cals | 80C / 1F / 7P

3 corn thins

1 medium banana

1 tbsp honey

1 serve sports fuel


Dinner (per serve) — 573 cals | 56C / 12F / 53P

1,400 g raw chicken thigh

350 g raw rice

600 g frozen veg
(split into 6 serves)



---

Daily Supplement Protocol

Health & Support

Citrus Bergamot — 600 mg

Bio-Curcumin (Turmeric) — 400 mg

Digestive Enzymes — as directed

Omega-3 + Olive & Sesame Oil — 2,000 mg total

EPA 700 mg, DHA 500 mg, Olive 300 mg, Sesame 10 mg


Vitamin D3 (1,000 IU) + K2 (45 mcg)

Selenium — 200 mcg

NAC — 600 mg

CoQ10 — 300 mg

ALA — 600 mg

Red Yeast Rice + CoQ10 — 1,200 mg / 100 mg

DihydroBerberine — 100 mg

P5P — 100 mg

Multivitamin — daily

Baby Aspirin — 100 mg

TUDCA — 1,200 mg

Vitamin C + D + Zinc — 1.2 g / 8.25 mcg / 10 mg

Magnesium Glycinate — 1,150 mg


Performance & Recovery

Creatine Monohydrate — 10 g

Psyllium Husk — 9 g

Taurine — 5 g

Bulk Nutrition Protein Matrix


Hydration & Electrolytes (per 2 L water)

Switch — ½ scoop

Endura — ½ scoop

Hydration Salts — ½ scoop

Diet Right — splash



---

🏋 Training

Format: Push / Pull / Legs / Cardio + Abs

Work up to 1 top set (8–12 reps) for main lifts

Bodyweight work = to failure

Building sets as needed

Rest as required


Push Day:

DB Incline Bench

BB Bench

Cable Fly

DB Laterals

Upright Row

Tricep Pushdown

DB Tricep Extensions


Pull Day:

Pull-Ups

Close-Grip Pulldown

DB Row

Reverse Fly

Face Pull

Preacher Curl

Hammer Curl


Legs:

Leg Extension

Single-Leg Press

Hack Squat

Lying Leg Curl

RDL

Standing Calf Raise

Seated Calf Raise


Cardio + Abs:

1 hr Cardio (choice)

Crunch

Lying Leg Raise (superset, no rest, to failure)

This journey isn’t just about my own progress — it’s also about showcasing the quality of UGLOZ products and the difference they make when paired with the right coaching, discipline, and consistency. Every step forward will reflect the standard they stand for, and I’m proud to represent that.


Let's get this show started

- Cheers Wookie

@Wookie looking awesome bro well done!

 

[Allupfromhere]

Rise of the Wookie!

The Next Chapter: My Lean Gain Log

Hey everyone,

After 6 months of cutting which the last 12 weeks were logged, I dropped 23 kg and completely reshaped my physique, performance, and mindset. That phase is now complete — and I’m ready to step into the next chapter: lean gains, recovery, and long-term progress.


I’m honoured to be sponsored by UGLOZ — shoutout to @UGL OZ and @UGL OZ Support Rep — who are providing the products and coaching for this journey. I’m also excited to be working with @Gains Man to guide my training and recovery. Their trust means a great deal, and I’ll be doing everything in my power to uphold it — pushing harder, staying accountable, and giving this run everything I’ve got.


---

Baseline Stats

Age: 42
Height: 192 cm
Weight: 95.9 kg (all time low was 94.1kg)
Estimated BF%: 11–12%

Something i never did with my cut log was to have starting or baseline measurements to compare/track progress

Measurements (relaxed, no pump):

Waist: 84cm

Arms:
Relaxed: R35.5cm / L35 cm
Flexed: R41.5cm/ L41 cm

Chest: 113cm

Thighs: R61cm / L60cm

Calves: R37 cm/ L37 cm

Neck: 43 cm



---

Goal

Build lean muscle while keeping condition tight

Improve recovery and resilience

Push strength and performance

Maintain optimal health markers



---

What to Expect

Regular entries: weight, nutrition, training, recovery, PED/supp updates

Weekly recaps: progress photos, measurements, reflections

Mindset notes: challenges, lessons, and wins


This isn’t just a numbers log — it’s the full journey, with the ups, downs, and everything in between.

Thanks for following along — I’m fired up to share this next stage with you all.

— Wookie

Transformation Pics attached


---

Current Cycle & Plan

Products supplied by the legends at @UGLOZ

Weekly Totals

Testosterone Enanthate (Test E): 525 mg @ 250 mg/mL

Equipoise (EQ): 280 mg @ 200 mg/mL

Nandrolone Phenylpropionate (NPP): 140 mg @ 100 mg/mL


Daily Pin (0.70 mL total = 70 units)

Test E — 0.30 mL (~30 units ≈ 75 mg)

EQ — 0.20 mL (~20 units ≈ 40 mg)

NPP — 0.20 mL (~20 units ≈ 20 mg)



---

Nutrition

Current Target: 1,930 kcal — 150C / 50F / 220P
New Target (Reverse): 2,330 kcal — 250C / 50F / 220P

This week: +100 g carbs (extra oats at breakfast + new pre-workout snack).

Breakfast — 957 cals | 80C / 19F / 107P

2 scoop oats

2 scoops protein powder

1 scoop Digestive Fusion

1 scoop Daily Greens

1 tbsp chia seeds

1 cup coconut water

1 cup egg whites

1 cup water

6g PB2

5 g taurine

6g MCT oil

9 g psyllium husk

200 g high protein Greek yoghurt

75 g blueberries


Lunch: Option 1 — 456 cals | 26C / 16F / 55P

2 × 95 g tin tuna

200 g high protein cottage cheese

50 g ricotta

3 corn thins

30 g peri-naise


Lunch: Option 2 — 436 cals | 23C / 16F / 51P

150 g high protein cottage cheese

100 g ricotta

40 g protein custard

30 g blueberries


Snack / Pre-workout — 359 cals | 80C / 1F / 7P

3 corn thins

1 medium banana

1 tbsp honey

1 serve sports fuel


Dinner (per serve) — 573 cals | 56C / 12F / 53P

1,400 g raw chicken thigh

350 g raw rice

600 g frozen veg
(split into 6 serves)



---

Daily Supplement Protocol

Health & Support

Citrus Bergamot — 600 mg

Bio-Curcumin (Turmeric) — 400 mg

Digestive Enzymes — as directed

Omega-3 + Olive & Sesame Oil — 2,000 mg total

EPA 700 mg, DHA 500 mg, Olive 300 mg, Sesame 10 mg


Vitamin D3 (1,000 IU) + K2 (45 mcg)

Selenium — 200 mcg

NAC — 600 mg

CoQ10 — 300 mg

ALA — 600 mg

Red Yeast Rice + CoQ10 — 1,200 mg / 100 mg

DihydroBerberine — 100 mg

P5P — 100 mg

Multivitamin — daily

Baby Aspirin — 100 mg

TUDCA — 1,200 mg

Vitamin C + D + Zinc — 1.2 g / 8.25 mcg / 10 mg

Magnesium Glycinate — 1,150 mg


Performance & Recovery

Creatine Monohydrate — 10 g

Psyllium Husk — 9 g

Taurine — 5 g

Bulk Nutrition Protein Matrix


Hydration & Electrolytes (per 2 L water)

Switch — ½ scoop

Endura — ½ scoop

Hydration Salts — ½ scoop

Diet Right — splash



---

🏋 Training

Format: Push / Pull / Legs / Cardio + Abs

Work up to 1 top set (8–12 reps) for main lifts

Bodyweight work = to failure

Building sets as needed

Rest as required


Push Day:

DB Incline Bench

BB Bench

Cable Fly

DB Laterals

Upright Row

Tricep Pushdown

DB Tricep Extensions


Pull Day:

Pull-Ups

Close-Grip Pulldown

DB Row

Reverse Fly

Face Pull

Preacher Curl

Hammer Curl


Legs:

Leg Extension

Single-Leg Press

Hack Squat

Lying Leg Curl

RDL

Standing Calf Raise

Seated Calf Raise


Cardio + Abs:

1 hr Cardio (choice)

Crunch

Lying Leg Raise (superset, no rest, to failure)

This journey isn’t just about my own progress — it’s also about showcasing the quality of UGLOZ products and the difference they make when paired with the right coaching, discipline, and consistency. Every step forward will reflect the standard they stand for, and I’m proud to represent that.


Let's get this show started

- Cheers Wookie

Wow brother you look fantastic! Helluva transformation bro your should be super proud! Team @UGL OZ and @Gains Man strike again this will be an exciting one to follow for sure

 

[LevButlerov]

30th Sep
Week 1 Day 2 — Daily Log

Fasted Body Weight: 97 kg (up 0.4kg)
Blood Pressure: 105/58
Steps: 6,805
Resting HR: 84 bpm
Notes: BP was taken 5 times with the highest and lowest reading omitted and the remaining 3 results averaged.

---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 150g | P: 220g | F: 50g
Actual Calories: 2,443 kcal
Actual Macros: C: 213g | P: 236g | F: 60g

Notes:
Had another blow out, the feeling of hunger hit hard after dinner which is disappointing as i was on track. I did make good choices though being my home made protein LCM bar, almonds and cranberries.


---

PEDs & Peptides

Hormones & Androgens


Cycle Compounds:

Sparta Range

Testosterone Enanthate – 525mg/week

Equipoise (EQ) – 280mg/week

NPP – 140mg/week

Split: 7 pins/week

Cycle Breakdown (7 pins/week):
Total per pin: ~0.70mL
Total per week: = ~4.9mL

Injection Details:
RHS Glute today with a 25g, no noticeable pip in LHS Quad
10 spot rotation


Peptides & Regenerative:

HGH – 5 IU PM (subq)


Performance / Fat Loss Aids:

Retatrutide - 1mg PW



---

Support Supplements:

Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.

---

Recovery & Health:

Sleep:
8h 1m, the tracker says it was poor but I only woke up once for a leak. Honestly it's the longest sleep I've had in quite awhile. The Night Night support from CS Sups is definitely working. Tonight ill trial just 1 tablet instead of 2 amd see how that goes.

Digestion:
No bloating, didnt have any indigestion issues like i have been. Bowel movement is slow as to be expected with Retatrutide.

Hydration: 4 L water + electrolytes minimum per day from water bottle. This dosnt include water in pre workout, smoothie, coffee etc throughout the day



---

Training:

Session Type: Pull
Warm-Up / Rehab: Banded 7's plus my Rehab program
Main Lifts: i will list the top set but in attached pics will be full sets.

Pull ups: 3 x 12,11,7
Lat pull down close grip: 80kg x 8,7,6
DB Row: 40kg x 12
DB Rear Delt Fly : Pair of 15kg x 10
Face Pull: 20kg x 10
Preacher Curl Ezy Bar: 32kg x 10,6
DB Hammer Curl: 15kg x 13,10


Cardio: 15min treadmill 3 deg 3.5km


---

Side Effects & Adjustments:
First week so no noticeable sides yet. Will continue to monitor


---

Notes:

Training reflections:
This first week or so will be extra volume to find where my max is to apply the concept to.
Wife came in to train with me so followed the same program but scaled to her ability. It's a good feeling having your partner taking an interest and getting involved. She even took some pics for my log.
Had a really good pump to the point the singlet was starting to feel tight across the chest during the sesh.


Energy/motivation:
Another day of feeling really motivated and keen to train, not that I havnt been before. I just think the change in direction from cut to bulk with new sponsors, compounds and a coach instead of winging it has really made me lock down and focus on doing what I need to do.


Coaching adjustments:
First week so no adjustments yet.

Miscellaneous thoughts:
Food cravings were crazy last night after dinner. I need to work on staying fuller for longer. Today I split my morning smoothie in half. The second half i added another scoop of oats to be like an overnight oats style that I had when I returned from gym.

The pics you posted looked lean with good arms, the shape is coming in well and the pull day numbers back it up. Pull ups and rows at those weights plus curls at the end gave you the pump you mentioned, and it shows.

Macros were a little over target but the food choices were still solid and protein stayed high, so nothing to stress on. With the cycle just started and sleep finally improving, you’ll only fill out more while keeping that lean look.

 

[Wookie]

1st October

Week 1Day 3 — Daily Log



Fasted Body Weight: 97 kg, no change

Blood Pressure: No measurements taken

Steps: 7,278

Resting HR: 80 bpm



---



Nutrition



Target Calories: 2,330 kcal

Target Macros: C: 250g | P: 220g | F: 50g

Actual Calories: 2450 kcal

Actual Macros: C: 265g | P: 207g | F: 59g

Fibre: 35g

Notes:

Only a little bit over yesterday, these hunger feelings are insane in the evening.





---



PEDs & Peptides



Hormones & Androgens





Cycle Compounds:



Sparta Range



Testosterone Enanthate – 525mg/week



Equipoise (EQ) – 280mg/week



NPP – 140mg/week



Split: 7 pins/week



Total per pin: ~0.70mL

Total per week: 7 x ~0.70mL = ~4.9mL



Injection Details:

LHS Glute with 25g

No noticeable pip from previous injections so far






Peptides & Regenerative:



HGH – 5 IU PM (subq)





Performance / Fat Loss Aids:



Retatrutide - 2mg PW







---



Support Supplements:



Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.



---



Recovery & Health:



Sleep: 8h 0m

Good durationof sleep but with 3 wake ups, have family staying and one of the kids woke up crying throughout the night which impacted the qualityof sleep. Trialed 1 tablet of the Night Night support and feel like it was just as effective. Will continue again tonight then look at a bit of a rotation, maybe 2/1/1 and repeat.



Digestion: No digestion issues atm, see what happens when food gets up over 3k calories



Hydration: 4 L water + electrolytes







---



Training:



No training today, have injured the left Hamstring last week somehow. It's hard to Squat down, get in and out of bed, car and dinner table chairs. Once it bends to 90 it locks up and hurts. Had a Zen shitsu massage today which has freed it up a fair bit. Also had appointment with exercise physiologist so at least get some Rehab movements in. Will do Legs tomorrow





---



Side Effects & Adjustments:

None so far



---



Notes:

As noted above, was supposed to do legs today, took a rest day and will do tomorrow

 

[Pigsy]

30th Sep
Week 1 Day 2 — Daily Log

Fasted Body Weight: 97 kg (up 0.4kg)
Blood Pressure: 105/58
Steps: 6,805
Resting HR: 84 bpm
Notes: BP was taken 5 times with the highest and lowest reading omitted and the remaining 3 results averaged.

---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 150g | P: 220g | F: 50g
Actual Calories: 2,443 kcal
Actual Macros: C: 213g | P: 236g | F: 60g

Notes:
Had another blow out, the feeling of hunger hit hard after dinner which is disappointing as i was on track. I did make good choices though being my home made protein LCM bar, almonds and cranberries.


---

PEDs & Peptides

Hormones & Androgens


Cycle Compounds:

Sparta Range

Testosterone Enanthate – 525mg/week

Equipoise (EQ) – 280mg/week

NPP – 140mg/week

Split: 7 pins/week

Cycle Breakdown (7 pins/week):
Total per pin: ~0.70mL
Total per week: = ~4.9mL

Injection Details:
RHS Glute today with a 25g, no noticeable pip in LHS Quad
10 spot rotation


Peptides & Regenerative:

HGH – 5 IU PM (subq)


Performance / Fat Loss Aids:

Retatrutide - 1mg PW



---

Support Supplements:

Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.

---

Recovery & Health:

Sleep:
8h 1m, the tracker says it was poor but I only woke up once for a leak. Honestly it's the longest sleep I've had in quite awhile. The Night Night support from CS Sups is definitely working. Tonight ill trial just 1 tablet instead of 2 amd see how that goes.

Digestion:
No bloating, didnt have any indigestion issues like i have been. Bowel movement is slow as to be expected with Retatrutide.

Hydration: 4 L water + electrolytes minimum per day from water bottle. This dosnt include water in pre workout, smoothie, coffee etc throughout the day



---

Training:

Session Type: Pull
Warm-Up / Rehab: Banded 7's plus my Rehab program
Main Lifts: i will list the top set but in attached pics will be full sets.

Pull ups: 3 x 12,11,7
Lat pull down close grip: 80kg x 8,7,6
DB Row: 40kg x 12
DB Rear Delt Fly : Pair of 15kg x 10
Face Pull: 20kg x 10
Preacher Curl Ezy Bar: 32kg x 10,6
DB Hammer Curl: 15kg x 13,10


Cardio: 15min treadmill 3 deg 3.5km


---

Side Effects & Adjustments:
First week so no noticeable sides yet. Will continue to monitor


---

Notes:

Training reflections:
This first week or so will be extra volume to find where my max is to apply the concept to.
Wife came in to train with me so followed the same program but scaled to her ability. It's a good feeling having your partner taking an interest and getting involved. She even took some pics for my log.
Had a really good pump to the point the singlet was starting to feel tight across the chest during the sesh.


Energy/motivation:
Another day of feeling really motivated and keen to train, not that I havnt been before. I just think the change in direction from cut to bulk with new sponsors, compounds and a coach instead of winging it has really made me lock down and focus on doing what I need to do.


Coaching adjustments:
First week so no adjustments yet.

Miscellaneous thoughts:
Food cravings were crazy last night after dinner. I need to work on staying fuller for longer. Today I split my morning smoothie in half. The second half i added another scoop of oats to be like an overnight oats style that I had when I returned from gym.

Fill out the tank top brother

 

[ballin2504]

Rise of the Wookie!

The Next Chapter: My Lean Gain Log

Hey everyone,

After 6 months of cutting which the last 12 weeks were logged, I dropped 23 kg and completely reshaped my physique, performance, and mindset. That phase is now complete — and I’m ready to step into the next chapter: lean gains, recovery, and long-term progress.


I’m honoured to be sponsored by UGLOZ — shoutout to @UGL OZ and @UGL OZ Support Rep — who are providing the products and coaching for this journey. I’m also excited to be working with @Gains Man to guide my training and recovery. Their trust means a great deal, and I’ll be doing everything in my power to uphold it — pushing harder, staying accountable, and giving this run everything I’ve got.


---

Baseline Stats

Age: 42
Height: 192 cm
Weight: 95.9 kg (all time low was 94.1kg)
Estimated BF%: 11–12%

Something i never did with my cut log was to have starting or baseline measurements to compare/track progress

Measurements (relaxed, no pump):

Waist: 84cm

Arms:
Relaxed: R35.5cm / L35 cm
Flexed: R41.5cm/ L41 cm

Chest: 113cm

Thighs: R61cm / L60cm

Calves: R37 cm/ L37 cm

Neck: 43 cm



---

Goal

Build lean muscle while keeping condition tight

Improve recovery and resilience

Push strength and performance

Maintain optimal health markers



---

What to Expect

Regular entries: weight, nutrition, training, recovery, PED/supp updates

Weekly recaps: progress photos, measurements, reflections

Mindset notes: challenges, lessons, and wins


This isn’t just a numbers log — it’s the full journey, with the ups, downs, and everything in between.

Thanks for following along — I’m fired up to share this next stage with you all.

— Wookie

Transformation Pics attached


---

Current Cycle & Plan

Products supplied by the legends at @UGLOZ

Weekly Totals

Testosterone Enanthate (Test E): 525 mg @ 250 mg/mL

Equipoise (EQ): 280 mg @ 200 mg/mL

Nandrolone Phenylpropionate (NPP): 140 mg @ 100 mg/mL


Daily Pin (0.70 mL total = 70 units)

Test E — 0.30 mL (~30 units ≈ 75 mg)

EQ — 0.20 mL (~20 units ≈ 40 mg)

NPP — 0.20 mL (~20 units ≈ 20 mg)



---

Nutrition

Current Target: 1,930 kcal — 150C / 50F / 220P
New Target (Reverse): 2,330 kcal — 250C / 50F / 220P

This week: +100 g carbs (extra oats at breakfast + new pre-workout snack).

Breakfast — 957 cals | 80C / 19F / 107P

2 scoop oats

2 scoops protein powder

1 scoop Digestive Fusion

1 scoop Daily Greens

1 tbsp chia seeds

1 cup coconut water

1 cup egg whites

1 cup water

6g PB2

5 g taurine

6g MCT oil

9 g psyllium husk

200 g high protein Greek yoghurt

75 g blueberries


Lunch: Option 1 — 456 cals | 26C / 16F / 55P

2 × 95 g tin tuna

200 g high protein cottage cheese

50 g ricotta

3 corn thins

30 g peri-naise


Lunch: Option 2 — 436 cals | 23C / 16F / 51P

150 g high protein cottage cheese

100 g ricotta

40 g protein custard

30 g blueberries


Snack / Pre-workout — 359 cals | 80C / 1F / 7P

3 corn thins

1 medium banana

1 tbsp honey

1 serve sports fuel


Dinner (per serve) — 573 cals | 56C / 12F / 53P

1,400 g raw chicken thigh

350 g raw rice

600 g frozen veg
(split into 6 serves)



---

Daily Supplement Protocol

Health & Support

Citrus Bergamot — 600 mg

Bio-Curcumin (Turmeric) — 400 mg

Digestive Enzymes — as directed

Omega-3 + Olive & Sesame Oil — 2,000 mg total

EPA 700 mg, DHA 500 mg, Olive 300 mg, Sesame 10 mg


Vitamin D3 (1,000 IU) + K2 (45 mcg)

Selenium — 200 mcg

NAC — 600 mg

CoQ10 — 300 mg

ALA — 600 mg

Red Yeast Rice + CoQ10 — 1,200 mg / 100 mg

DihydroBerberine — 100 mg

P5P — 100 mg

Multivitamin — daily

Baby Aspirin — 100 mg

TUDCA — 1,200 mg

Vitamin C + D + Zinc — 1.2 g / 8.25 mcg / 10 mg

Magnesium Glycinate — 1,150 mg


Performance & Recovery

Creatine Monohydrate — 10 g

Psyllium Husk — 9 g

Taurine — 5 g

Bulk Nutrition Protein Matrix


Hydration & Electrolytes (per 2 L water)

Switch — ½ scoop

Endura — ½ scoop

Hydration Salts — ½ scoop

Diet Right — splash



---

🏋 Training

Format: Push / Pull / Legs / Cardio + Abs

Work up to 1 top set (8–12 reps) for main lifts

Bodyweight work = to failure

Building sets as needed

Rest as required


Push Day:

DB Incline Bench

BB Bench

Cable Fly

DB Laterals

Upright Row

Tricep Pushdown

DB Tricep Extensions


Pull Day:

Pull-Ups

Close-Grip Pulldown

DB Row

Reverse Fly

Face Pull

Preacher Curl

Hammer Curl


Legs:

Leg Extension

Single-Leg Press

Hack Squat

Lying Leg Curl

RDL

Standing Calf Raise

Seated Calf Raise


Cardio + Abs:

1 hr Cardio (choice)

Crunch

Lying Leg Raise (superset, no rest, to failure)

This journey isn’t just about my own progress — it’s also about showcasing the quality of UGLOZ products and the difference they make when paired with the right coaching, discipline, and consistency. Every step forward will reflect the standard they stand for, and I’m proud to represent that.


Let's get this show started

- Cheers Wookie

@Wookie glad to see you have a log over here on Evo also. Can’t wait to see you killing it here too.

 

[LevButlerov]

1st October

Week 1Day 3 — Daily Log



Fasted Body Weight: 97 kg, no change

Blood Pressure: No measurements taken

Steps: 7,278

Resting HR: 80 bpm



---



Nutrition



Target Calories: 2,330 kcal

Target Macros: C: 250g | P: 220g | F: 50g

Actual Calories: 2450 kcal

Actual Macros: C: 265g | P: 207g | F: 59g

Fibre: 35g

Notes:

Only a little bit over yesterday, these hunger feelings are insane in the evening.





---



PEDs & Peptides



Hormones & Androgens





Cycle Compounds:



Sparta Range



Testosterone Enanthate – 525mg/week



Equipoise (EQ) – 280mg/week



NPP – 140mg/week



Split: 7 pins/week



Total per pin: ~0.70mL

Total per week: 7 x ~0.70mL = ~4.9mL



Injection Details:

LHS Glute with 25g

No noticeable pip from previous injections so far






Peptides & Regenerative:



HGH – 5 IU PM (subq)





Performance / Fat Loss Aids:



Retatrutide - 2mg PW







---



Support Supplements:



Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.



---



Recovery & Health:



Sleep: 8h 0m

Good durationof sleep but with 3 wake ups, have family staying and one of the kids woke up crying throughout the night which impacted the qualityof sleep. Trialed 1 tablet of the Night Night support and feel like it was just as effective. Will continue again tonight then look at a bit of a rotation, maybe 2/1/1 and repeat.



Digestion: No digestion issues atm, see what happens when food gets up over 3k calories



Hydration: 4 L water + electrolytes







---



Training:



No training today, have injured the left Hamstring last week somehow. It's hard to Squat down, get in and out of bed, car and dinner table chairs. Once it bends to 90 it locks up and hurts. Had a Zen shitsu massage today which has freed it up a fair bit. Also had appointment with exercise physiologist so at least get some Rehab movements in. Will do Legs tomorrow





---



Side Effects & Adjustments:

None so far



---



Notes:

As noted above, was supposed to do legs today, took a rest day and will do tomorrow

Good update but can you remove the extra spacing next time please? hard to read.
Macros were close enough, a bit high on fats and carbs but nothing that’s going to derail you especially with protein still above 200. The stack is well balanced, test as the base with EQ and NPP gives a nice mix of drive and joint comfort, and 5iu GH with reta in will cover recovery and fat loss.

 

[Wookie]

Will do mate, I'll check the formatting before posting again. How do I go about changing the profile pic to a more up to date one?

 

[Wookie]

2nd October
Week 1 Day 4 — Daily Log

Fasted Body Weight: 97.3kg, up 0.3kg
Blood Pressure: 113/66
Steps: 6,205
Resting HR: 70 bpm
---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2450 kcal
Actual Macros: C: 243g | P: 205g | F: 56g
Fibre: 26g
Notes: Struggled again in the evening with hunger. I didn't have as much as usual this time so was only a little bit over. As I was out all day most of the food was consumed in a smaller window which resulted in indigestion throughout the night.
---

PEDs & Peptides

Hormones & Androgens

Cycle Compounds:
Sparta Range
Testosterone Enanthate – 525mg/week
Equipoise (EQ) – 280mg/week
NPP – 140mg/week

Split: 7 pins/week

Total per pin: ~0.70mL
Total per week: = ~4.9mL

Injection Details:
LHS VG with 25g
No noticeable pip from previous injections so far. I've gone back to using 25gx1' for the quads, glutes and VG just to sink the oil deeper as I have been using 27gx1/2" for a while now. Might not make a difference but that's an insight into my head. Lats and delts will remain 27g. I have found some 27g x 16mm and 19mm and some 2mL syringes online to purchase as well. Ill trial these in the near future when I need to order some more.

Peptides & Regenerative:
HGH – 5 IU PM (subq)

Performance / Fat Loss Aids:
Retatrutide - 2mg PW
---

Support Supplements:

Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.
---

Recovery & Health:

Sleep: 6h 20m
Sleep was interrupted by indigestion and also the TV we just installed in bedroom. Little white light that is so bright. I need to turn it off at the wall or get a bit of black tape and cover it. Could also have been affected by a second night of only taking 1 tablet of Night Night. Admittedly did get up at 4:30am to go train at the gym while the wife did her callisthenics class at 6:15am

Digestion: Had digestion issues being indigestion more than likely from consuming the majority of my food in the afternoon/evening.

Hydration: Close to 6 L water + electrolytes
--

Training:

Session Type: Legs
Warm-Up / Rehab: Banded 7's and the programming prescribed to me. Use of roller to roll quad and hamstrings out
Main Lifts:

Leg Extension: 100kg x 9
Single Leg Press: 100kg x 8
Hack Squat: 120kg x 12
Lying Leg Curl: 40kg x 8
Straight Leg Deadlift: 70kg x 13
Standing Calf raise: 150kg x 12
Seated Calf Raise: unable to do due to Hamstring

Cardio: 15min treadmill 6 deg elevation 3.5km/h
Rehab: movements completed at home in the afternoon
--
Side Effects & Adjustments:

Nothing noticeable yet
---

Notes:

Training reflections:
Training was really hampered by the left Hamstring. All this week and maybe next week will be trying to find my loading for the all out efforts set. I've noticed since getting home the left knee is all puffy/swollen.

Energy/motivation:
Still focused and motivated, so many positives to look forward to

Coaching adjustments:
No adjustments so far as this is the frst week

Miscellaneous thoughts: Just getting this hunger under control is my main focus atm. I dont want to blow out too early in the gain phase

Sponsored by:
@UGL OZ
@UGL OZ Support Rep

Coached by:
@Gains Man

 

[Pigsy]

2nd October
Week 1 Day 4 — Daily Log

Fasted Body Weight: 97.3kg, up 0.3kg
Blood Pressure: 113/66
Steps: 6,205
Resting HR: 70 bpm
---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2450 kcal
Actual Macros: C: 243g | P: 205g | F: 56g
Fibre: 26g
Notes: Struggled again in the evening with hunger. I didn't have as much as usual this time so was only a little bit over. As I was out all day most of the food was consumed in a smaller window which resulted in indigestion throughout the night.
---

PEDs & Peptides

Hormones & Androgens

Cycle Compounds:
Sparta Range
Testosterone Enanthate – 525mg/week
Equipoise (EQ) – 280mg/week
NPP – 140mg/week

Split: 7 pins/week

Total per pin: ~0.70mL
Total per week: = ~4.9mL

Injection Details:
LHS VG with 25g
No noticeable pip from previous injections so far. I've gone back to using 25gx1' for the quads, glutes and VG just to sink the oil deeper as I have been using 27gx1/2" for a while now. Might not make a difference but that's an insight into my head. Lats and delts will remain 27g. I have found some 27g x 16mm and 19mm and some 2mL syringes online to purchase as well. Ill trial these in the near future when I need to order some more.

Peptides & Regenerative:
HGH – 5 IU PM (subq)

Performance / Fat Loss Aids:
Retatrutide - 2mg PW
---

Support Supplements:

Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.
---

Recovery & Health:

Sleep: 6h 20m
Sleep was interrupted by indigestion and also the TV we just installed in bedroom. Little white light that is so bright. I need to turn it off at the wall or get a bit of black tape and cover it. Could also have been affected by a second night of only taking 1 tablet of Night Night. Admittedly did get up at 4:30am to go train at the gym while the wife did her callisthenics class at 6:15am

Digestion: Had digestion issues being indigestion more than likely from consuming the majority of my food in the afternoon/evening.

Hydration: Close to 6 L water + electrolytes
--

Training:

Session Type: Legs
Warm-Up / Rehab: Banded 7's and the programming prescribed to me. Use of roller to roll quad and hamstrings out
Main Lifts:

Leg Extension: 100kg x 9
Single Leg Press: 100kg x 8
Hack Squat: 120kg x 12
Lying Leg Curl: 40kg x 8
Straight Leg Deadlift: 70kg x 13
Standing Calf raise: 150kg x 12
Seated Calf Raise: unable to do due to Hamstring

Cardio: 15min treadmill 6 deg elevation 3.5km/h
Rehab: movements completed at home in the afternoon
--
Side Effects & Adjustments:

Nothing noticeable yet
---

Notes:

Training reflections:
Training was really hampered by the left Hamstring. All this week and maybe next week will be trying to find my loading for the all out efforts set. I've noticed since getting home the left knee is all puffy/swollen.

Energy/motivation:
Still focused and motivated, so many positives to look forward to

Coaching adjustments:
No adjustments so far as this is the frst week

Miscellaneous thoughts: Just getting this hunger under control is my main focus atm. I dont want to blow out too early in the gain phase

Sponsored by:
@UGL OZ
@UGL OZ Support Rep

Coached by:
@Gains Man

Nice layout brother

 

[LevButlerov]

Will do mate, I'll check the formatting before posting again. How do I go about changing the profile pic to a more up to date one?

DM me please

 

[LevButlerov]

2nd October
Week 1 Day 4 — Daily Log

Fasted Body Weight: 97.3kg, up 0.3kg
Blood Pressure: 113/66
Steps: 6,205
Resting HR: 70 bpm
---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2450 kcal
Actual Macros: C: 243g | P: 205g | F: 56g
Fibre: 26g
Notes: Struggled again in the evening with hunger. I didn't have as much as usual this time so was only a little bit over. As I was out all day most of the food was consumed in a smaller window which resulted in indigestion throughout the night.
---

PEDs & Peptides

Hormones & Androgens

Cycle Compounds:
Sparta Range
Testosterone Enanthate – 525mg/week
Equipoise (EQ) – 280mg/week
NPP – 140mg/week

Split: 7 pins/week

Total per pin: ~0.70mL
Total per week: = ~4.9mL

Injection Details:
LHS VG with 25g
No noticeable pip from previous injections so far. I've gone back to using 25gx1' for the quads, glutes and VG just to sink the oil deeper as I have been using 27gx1/2" for a while now. Might not make a difference but that's an insight into my head. Lats and delts will remain 27g. I have found some 27g x 16mm and 19mm and some 2mL syringes online to purchase as well. Ill trial these in the near future when I need to order some more.

Peptides & Regenerative:
HGH – 5 IU PM (subq)

Performance / Fat Loss Aids:
Retatrutide - 2mg PW
---

Support Supplements:

Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.
---

Recovery & Health:

Sleep: 6h 20m
Sleep was interrupted by indigestion and also the TV we just installed in bedroom. Little white light that is so bright. I need to turn it off at the wall or get a bit of black tape and cover it. Could also have been affected by a second night of only taking 1 tablet of Night Night. Admittedly did get up at 4:30am to go train at the gym while the wife did her callisthenics class at 6:15am

Digestion: Had digestion issues being indigestion more than likely from consuming the majority of my food in the afternoon/evening.

Hydration: Close to 6 L water + electrolytes
--

Training:

Session Type: Legs
Warm-Up / Rehab: Banded 7's and the programming prescribed to me. Use of roller to roll quad and hamstrings out
Main Lifts:

Leg Extension: 100kg x 9
Single Leg Press: 100kg x 8
Hack Squat: 120kg x 12
Lying Leg Curl: 40kg x 8
Straight Leg Deadlift: 70kg x 13
Standing Calf raise: 150kg x 12
Seated Calf Raise: unable to do due to Hamstring

Cardio: 15min treadmill 6 deg elevation 3.5km/h
Rehab: movements completed at home in the afternoon
--
Side Effects & Adjustments:

Nothing noticeable yet
---

Notes:

Training reflections:
Training was really hampered by the left Hamstring. All this week and maybe next week will be trying to find my loading for the all out efforts set. I've noticed since getting home the left knee is all puffy/swollen.

Energy/motivation:
Still focused and motivated, so many positives to look forward to

Coaching adjustments:
No adjustments so far as this is the frst week

Miscellaneous thoughts: Just getting this hunger under control is my main focus atm. I dont want to blow out too early in the gain phase

Sponsored by:
@UGL OZ
@UGL OZ Support Rep

Coached by:
@Gains Man

Macros are lined up close to target but hunger is telling you carbs might be low for how hard you’re pushing legs. With 250g carbs and a big leg day, bumping another 30–50g around training could ease the indigestion too since you wouldn’t need to slam most of your food later in the day. Weights look solid considering the hamstring issue, especially 120kg hacks and 150kg calf raise, just get that knee swelling checked so it doesn’t stall the cut.
@Gains Man is doing you a solid, very good plan

 

[UGL OZ]

Here's some gear porn for this Cycle. Thanks once again legends @UGL OZ and @UGL OZ Support Rep
Team UGL

View attachment 123953

Apologies for the late message brother - it's been a crazy week and I'm just catching up on all my forum notifications, but just wanted to officially welcome you to Team UGL OZ

Loving your log already. Subscribed.

AJ

 

[Wookie]

Apologies for the late message brother - it's been a crazy week and I'm just catching up on all my forum notifications, but just wanted to officially welcome you to Team UGL OZ

Loving your log already. Subscribed

No stress mate, thank you for the opportunity to represent UGL OZ

 

[JimmyO187]

30th Sep
Week 1 Day 2 — Daily Log

Fasted Body Weight: 97 kg (up 0.4kg)
Blood Pressure: 105/58
Steps: 6,805
Resting HR: 84 bpm
Notes: BP was taken 5 times with the highest and lowest reading omitted and the remaining 3 results averaged.

---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 150g | P: 220g | F: 50g
Actual Calories: 2,443 kcal
Actual Macros: C: 213g | P: 236g | F: 60g

Notes:
Had another blow out, the feeling of hunger hit hard after dinner which is disappointing as i was on track. I did make good choices though being my home made protein LCM bar, almonds and cranberries.


---

PEDs & Peptides

Hormones & Androgens


Cycle Compounds:

Sparta Range

Testosterone Enanthate – 525mg/week

Equipoise (EQ) – 280mg/week

NPP – 140mg/week

Split: 7 pins/week

Cycle Breakdown (7 pins/week):
Total per pin: ~0.70mL
Total per week: = ~4.9mL

Injection Details:
RHS Glute today with a 25g, no noticeable pip in LHS Quad
10 spot rotation


Peptides & Regenerative:

HGH – 5 IU PM (subq)


Performance / Fat Loss Aids:

Retatrutide - 1mg PW



---

Support Supplements:

Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.

---

Recovery & Health:

Sleep:
8h 1m, the tracker says it was poor but I only woke up once for a leak. Honestly it's the longest sleep I've had in quite awhile. The Night Night support from CS Sups is definitely working. Tonight ill trial just 1 tablet instead of 2 amd see how that goes.

Digestion:
No bloating, didnt have any indigestion issues like i have been. Bowel movement is slow as to be expected with Retatrutide.

Hydration: 4 L water + electrolytes minimum per day from water bottle. This dosnt include water in pre workout, smoothie, coffee etc throughout the day



---

Training:

Session Type: Pull
Warm-Up / Rehab: Banded 7's plus my Rehab program
Main Lifts: i will list the top set but in attached pics will be full sets.

Pull ups: 3 x 12,11,7
Lat pull down close grip: 80kg x 8,7,6
DB Row: 40kg x 12
DB Rear Delt Fly : Pair of 15kg x 10
Face Pull: 20kg x 10
Preacher Curl Ezy Bar: 32kg x 10,6
DB Hammer Curl: 15kg x 13,10


Cardio: 15min treadmill 3 deg 3.5km


---

Side Effects & Adjustments:
First week so no noticeable sides yet. Will continue to monitor


---

Notes:

Training reflections:
This first week or so will be extra volume to find where my max is to apply the concept to.
Wife came in to train with me so followed the same program but scaled to her ability. It's a good feeling having your partner taking an interest and getting involved. She even took some pics for my log.
Had a really good pump to the point the singlet was starting to feel tight across the chest during the sesh.


Energy/motivation:
Another day of feeling really motivated and keen to train, not that I havnt been before. I just think the change in direction from cut to bulk with new sponsors, compounds and a coach instead of winging it has really made me lock down and focus on doing what I need to do.


Coaching adjustments:
First week so no adjustments yet.

Miscellaneous thoughts:
Food cravings were crazy last night after dinner. I need to work on staying fuller for longer. Today I split my morning smoothie in half. The second half i added another scoop of oats to be like an overnight oats style that I had when I returned from gym.

Love those blood pressure numbers, god damn, specially while on decent mg of ped’s…what I would do for 8hrs sleep lol

Everything’s looking really good brother, what’s your thoughts on the NPP anything noticeable yet?

 

[Wookie]

Love those blood pressure numbers, god damn, specially while on decent mg of ped’s…what I would do for 8hrs sleep lol

Everything’s looking really good brother, what’s your thoughts on the NPP anything noticeable yet?

Thanks, it was one of my first 8hr sleeps in a long time. I introduced npp back in my cut at 100mg for more of the therapeutic effects. I got a bulging disc in c5/6 from a car accident which is in my previous log, and was wondering if the joint fluid effect it has would help.

Now I'm not sure if its the rehab-style movements the npp or a combination of a few factors but i havnt suffered from the pain i usually was in for a fair while now. I still have noticeable weakness in the right arm which is my dominant side and also fine motor control issues with the right hand which is nerve related but no pain so its a win for me

As for noticeable effects anabolic wise it's hard to say as this is the first week of the new run and npp has only increased by 40mg. I will continue to monitor and see what happens as we progress.

 

[JimmyO187]

Thanks, it was one of my first 8hr sleeps in a long time. I introduced npp back in my cut at 100mg for more of the therapeutic effects. I got a bulging disc in c5/6 from a car accident which is in my previous log, and was wondering if the joint fluid effect it has would help.

Now I'm not sure if its the rehab-style movements the npp or a combination of a few factors but i havnt suffered from the pain i usually was in for a fair while now. I still have noticeable weakness in the right arm which is my dominant side and also fine motor control issues with the right hand which is nerve related but no pain so its a win for me

As for noticeable effects anabolic wise it's hard to say as this is the first week of the new run and npp has only increased by 40mg. I will continue to monitor and see what happens as we progress.

What dose are you topping the NPP out at?

That’s all super positive results from it then, curious about the anabolic effect. I’ve got another couple weeks before i throw it in, I’m going in a little higher though

 

[Wookie]

What dose are you topping the NPP out at?

That’s all super positive results from it then, curious about the anabolic effect. I’ve got another couple weeks before i throw it in, I’m going in a little higher though

At this stage 140mg is it. After the 6 week bloods results and gauging how increased foods is going coach may increase it but this is only my first real blast. The 2 previous ones were like most people's I guess, uneducated, ill informed, bro science, diet not Dialed-in etc.
I've got plenty of cycles in front of me so I'm not to concerned if the protocol dosnt change at all. Ideally a 16+ week run would be good but health markers will play the major role in determining the duration. It's all about sustainability

 

[JimmyO187]

At this stage 140mg is it. After the 6 week bloods results and gauging how increased foods is going coach may increase it but this is only my first real blast. The 2 previous ones were like most people's I guess, uneducated, ill informed, bro science, diet not Dialed-in etc.
I've got plenty of cycles in front of me so I'm not to concerned if the protocol dosnt change at all. Ideally a 16+ week run would be good but health markers will play the major role in determining the duration. It's all about sustainability

Lucky you only did 2 uneducated cycles lol

Yeah that’s a good attitude to have mate…I think with your current dosages bloods will be fine mate it’s a relatively conservative push while ticking all the boxes permitting your starting point was sweet across the board

 

[Pigsy]

At this stage 140mg is it. After the 6 week bloods results and gauging how increased foods is going coach may increase it but this is only my first real blast. The 2 previous ones were like most people's I guess, uneducated, ill informed, bro science, diet not Dialed-in etc.
I've got plenty of cycles in front of me so I'm not to concerned if the protocol dosnt change at all. Ideally a 16+ week run would be good but health markers will play the major role in determining the duration. It's all about sustainability

This how it should be

 

[Wookie]

3rd October
Week 1 Day 5 — Daily Log

Fasted Body Weight: 97.8kg +0.5kg
Blood Pressure: 102/68
Steps: 6,287
Resting HR: 78 bpm

---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 200g | F: 50g
Actual Calories: 2,333 kcal
Actual Macros: C: 261g | P: 209g | F: 47g
Fibre: 21
Notes:
Pretty much nailed Macros yesterday, added in konjac noodles to my pulled chicken and rice dinner to help fill me more, save the urges to eat and it worked.

---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:

Sparta Range
Testosterone Enanthate – 525mg/week
Equipoise (EQ) – 280mg/week
NPP – 140mg/week

Split: 7 pins/week

Cycle Breakdown (7 pins/week):
Total per pin: ~0.70mL
Total per week: 7 x ~0.70mL = ~4.9mL

Injection Details:
RHS VG 27gx13mm, I forgot to use a 25g to get the oil deeper just to mix it up. No big deal, just something im trialling in my mind. No signs of pip from any of the other injections so far.

Peptides & Regenerative:

HGH – 5 IU PM (subq)

Performance / Fat Loss Aids:

Retatrutide - 2mg PW split Mon/Thur

---

Support Supplements:

Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.

---

Recovery & Health:

Sleep: 6h 2m
Alot of wake ups last night, left knee is puffy and inflamed. I had a little bit of BPC-157/TB-500/GHK-Cu left over so made a mix up 500mcg/500mcg/2.5mg and injected just above knee cap. It was hard to pinch the skin due to inflammation. Was fine for an hour or 2 until i put a heatpack on it. All night it felt like an insect bite which affected sleep. Follow up injections will be subq abdominal

Digestion:
Fibre was low yesterday but a few bowel movements, no sign of bloating or indigestion

Hydration:
6 L water + electrolytes. 4L minimum was always my goal previously but now with EQ in the equation ill target 6L a day.

---

Training:

Rest day due to left knee being inflamed still

---

Side Effects & Adjustments:
Retatrutide increased to 2mg/pw Mon/Thur to help adjust to hunger sides
---

Notes:

Training reflections:
Rest day due to left knee and hamstring. Was supposed to be at cardio and abs day. Will perform that tomorrow with a hike on a mountain trail with wife and one of my kids.

Energy/motivation:
Still good energy today, I wont let this little set back affect me. Just adapt and modify. I used today as an opportunity to head to the city and get tiles for our laundry. It's a 7-8hr day so a good use of the rest day plus got a few different food supplies we dont normally have access to.

Coaching adjustments:
First week so no adjustments required at the moment, will see after the weekly check in.

Miscellaneous thoughts:
Starting to get on top of the hunger cravings, it has been difficult.

 

[LevButlerov]

3rd October
Week 1 Day 5 — Daily Log

Fasted Body Weight: 97.8kg +0.5kg
Blood Pressure: 102/68
Steps: 6,287
Resting HR: 78 bpm

---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 200g | F: 50g
Actual Calories: 2,333 kcal
Actual Macros: C: 261g | P: 209g | F: 47g
Fibre: 21
Notes:
Pretty much nailed Macros yesterday, added in konjac noodles to my pulled chicken and rice dinner to help fill me more, save the urges to eat and it worked.

---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:

Sparta Range
Testosterone Enanthate – 525mg/week
Equipoise (EQ) – 280mg/week
NPP – 140mg/week

Split: 7 pins/week

Cycle Breakdown (7 pins/week):
Total per pin: ~0.70mL
Total per week: 7 x ~0.70mL = ~4.9mL

Injection Details:
RHS VG 27gx13mm, I forgot to use a 25g to get the oil deeper just to mix it up. No big deal, just something im trialling in my mind. No signs of pip from any of the other injections so far.

Peptides & Regenerative:

HGH – 5 IU PM (subq)

Performance / Fat Loss Aids:

Retatrutide - 2mg PW split Mon/Thur

---

Support Supplements:

Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.

---

Recovery & Health:

Sleep: 6h 2m
Alot of wake ups last night, left knee is puffy and inflamed. I had a little bit of BPC-157/TB-500/GHK-Cu left over so made a mix up 500mcg/500mcg/2.5mg and injected just above knee cap. It was hard to pinch the skin due to inflammation. Was fine for an hour or 2 until i put a heatpack on it. All night it felt like an insect bite which affected sleep. Follow up injections will be subq abdominal

Digestion:
Fibre was low yesterday but a few bowel movements, no sign of bloating or indigestion

Hydration:
6 L water + electrolytes. 4L minimum was always my goal previously but now with EQ in the equation ill target 6L a day.

---

Training:

Rest day due to left knee being inflamed still

---

Side Effects & Adjustments:
Retatrutide increased to 2mg/pw Mon/Thur to help adjust to hunger sides
---

Notes:

Training reflections:
Rest day due to left knee and hamstring. Was supposed to be at cardio and abs day. Will perform that tomorrow with a hike on a mountain trail with wife and one of my kids.

Energy/motivation:
Still good energy today, I wont let this little set back affect me. Just adapt and modify. I used today as an opportunity to head to the city and get tiles for our laundry. It's a 7-8hr day so a good use of the rest day plus got a few different food supplies we dont normally have access to.

Coaching adjustments:
First week so no adjustments required at the moment, will see after the weekly check in.

Miscellaneous thoughts:
Starting to get on top of the hunger cravings, it has been difficult.

Macros lined up almost perfect with targets, protein slightly above goal at 209 g which is solid, carbs high enough at 261 g to keep you fueled and fats nice and low. Retatrutide bump makes sense if hunger has been hitting, and water at 6 L with electrolytes will balance out the EQ and keep things moving smoothly. But remember don't go high on the reta fast, slow it down

 

[Wookie]

4th - October
Week 1 Day 6 — Daily Log

Fasted Body Weight: 98.1 kg (+0.3kg)
Blood Pressure: 111/66
Steps: 4,849
Resting HR (optional): 78bpm

---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2,388 kcal
Actual Macros: C: 243g | P: 231g | F: 61g
Fibre: 29g
Notes:
Appetite is still strong in the evening, very strange even with using Reta. Can it be the EQ already? Being out all day i took 1 meal with me in the fridge. How handy is it travelling with a fridge this allowed me to take extra water to achieve daily goal and I also took the cottage/ricotta sweet blend thing i make. Looking back through the food choices, it was very protein heavy early in the day. Nearly achieved goal by the second meal. This may have helped contribute towards the hunger feelings in the afternoon/evening as I was trying to catch up on carbs only.

---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:

Sparta Range
Testosterone Enanthate – 525mg/week
Equipoise (EQ) – 280mg/week
NPP – 140mg/week

Split: 7 pins/week
Total per pin: ~0.70mL

Injection Details:
LHS Lat today, 27g x 13mm still no sign of pip from any of the other sites.

Peptides & Regenerative:

HGH – 5 IU PM (subq)
BPC/TB/GHKCU - 500mcg/500mcg/1.25mg AM/PM

Performance / Fat Loss Aids:

Retatrutide - 2mg PW split Mon/Thu

---

Support Supplements:

Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.

---

Recovery & Health:

Sleep: 5h 5m:
This morning I got up at 3am to make sure my 13yo gets up for work, he is working at a dairy over the weekend doing morning and afternoon milking, things you do as a parent. Tomorrow will be an early one as well. The sleep itself was fine with only 1 wake up.

Had a 1.5hr nap in the afternoon after a ferd which will have helped catch up on some sleep and recovery.

Looking at the supplements I'm taking, I'm thinking of mixing it up. As timing and grouping matters a lot to maximize absorption, avoid stomach upset, and prevent negative interactions. Will need to organise a 4 a day tray organiser from ebay or the likes.


Digestion:
No really issues here other than lots of wind, need to increase my daily fibre intake more without relying purely on Psyllium husk.
Hydration:
5 L water + electrolytes, wasn't able to achieve 6L, too much driving yesterday which makes it hard

---

Training:

Cardio:
Went hiking with wife and youngest child aroumd some local mountain trails and swimming hole. First hike was 3hrs 8.6km amd second one was 3.48km followed by a swim and some stretching to cool down and try releasing the tightness in left leg.

---

Side Effects & Adjustments:
Added BPC/TB/GHk into protocol due to left Hamstring and inflamed knee. Have enough for about a week or so which isn't ideal but will determine if its helping before organising more.

---

Notes:

Training reflections:
Cardio day with family, went on 2 hikes and a swim

Energy/motivation:
Energy levels and motivation is still high.

Coaching adjustments:
None yet

Miscellaneous thoughts:
The 3 things that's in my focus is Calories and achieving goal, even with reta its hard and I have been on reta since june/july. The left leg with its niggles is going to impede leg day and just adjusting to the concept of this new training program

 

[Wookie]

5th October
Week 1 Day 7 — Daily Log

Fasted Body Weight: 99.1 kg(+1kg)
Blood Pressure: 103/65
Steps: 22,806
Resting HR: 71 bpm
---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 3,378 kcal, Net: 2,016
Actual Macros: C: 339g | P: 253g | F: 114g
Fibre: 36g

Notes:
Interesting the Net vs Total calories in the tracker. Appetite was full on yesterday afternoon, but then when you look at how many steps and calories were burned from the hike that could be what contributed to it.
Its definitely something I need to get under control tho.
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Testosterone Enanthate – 525mg/week
Equipoise (EQ) – 280mg/week
NPP – 140mg/week
Split: 7 pins/week

Injection Details:
RHS Lat 27gx13mm today, still no signs of pip this week

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHKCU- 500mcg/500mcg/1.25mg twice a day Am/Pm

Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur
---

Support Supplements:

Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.
---

Recovery & Health:

Sleep: 5h 2m
Another 3am wake up to make sure my son is good to go for work.
My tracking says 3h 29m with 1.5hrs awake time. I know this is incorrect, I only woke once rolled over and went back to sleep. The 1.5hr nap yesterday afternoon will have helped amd no doubt ill get another nap today

Digestion:
No issues , couple bowel movements yesterday. This would be due to increased food and fibre as I didn't track fibre during the cut. I know Reta can also slow the process down as well

Hydration:
5 L water + electrolytes, not quite 6L from the bottle but when you add in the other liquids throughout the day this goal would have been achieved
---

Training:

Session Type:
Rest day but will be doing my Rehab movements as below.

Side plank leg raises - 3 x 8 on each side
Horizontal rotator cuff external rotations – 3 x 8–12
IYT (with 2kg) – 3 rounds of 5–7 reps each position
Plank Forearm slides – 3 x 8–12 - x-strong band
Banded face pulls – 3 x 10–14
Low band pull aparts 3 x 7 - Scoop and imagine squeezing tennis ball between scaps
Scap Push-up 5 x 5
---

Side Effects & Adjustments:
Other than introducing the glow stack to try help the left leg, no other adjustments required yet. Legs are stiff from the hike yesterday, I will roll them out a few times throughout the day
---

Notes:

Training reflections:
A few new movements introduced by the exercise physiologist. Some are a struggle to do but will help improve strength and stability
Energy/motivation:
Still the same, high and keen

Coaching adjustments:
Weekly check-in today, will see what he says

Miscellaneous thoughts:
Even though appetite has been difficult to control at time, im not going to let it consume me in regret. It is what it is, learn, adjust and move on. When you zoom out and look at the entire week holistically, I wasn't that far off target.

 

[LevButlerov]

4th - October
Week 1 Day 6 — Daily Log

Fasted Body Weight: 98.1 kg (+0.3kg)
Blood Pressure: 111/66
Steps: 4,849
Resting HR (optional): 78bpm

---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2,388 kcal
Actual Macros: C: 243g | P: 231g | F: 61g
Fibre: 29g
Notes:
Appetite is still strong in the evening, very strange even with using Reta. Can it be the EQ already? Being out all day i took 1 meal with me in the fridge. How handy is it travelling with a fridge this allowed me to take extra water to achieve daily goal and I also took the cottage/ricotta sweet blend thing i make. Looking back through the food choices, it was very protein heavy early in the day. Nearly achieved goal by the second meal. This may have helped contribute towards the hunger feelings in the afternoon/evening as I was trying to catch up on carbs only.

---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:

Sparta Range
Testosterone Enanthate – 525mg/week
Equipoise (EQ) – 280mg/week
NPP – 140mg/week

Split: 7 pins/week
Total per pin: ~0.70mL

Injection Details:
LHS Lat today, 27g x 13mm still no sign of pip from any of the other sites.

Peptides & Regenerative:

HGH – 5 IU PM (subq)
BPC/TB/GHKCU - 500mcg/500mcg/1.25mg AM/PM

Performance / Fat Loss Aids:

Retatrutide - 2mg PW split Mon/Thu

---

Support Supplements:

Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.

---

Recovery & Health:

Sleep: 5h 5m:
This morning I got up at 3am to make sure my 13yo gets up for work, he is working at a dairy over the weekend doing morning and afternoon milking, things you do as a parent. Tomorrow will be an early one as well. The sleep itself was fine with only 1 wake up.

Had a 1.5hr nap in the afternoon after a ferd which will have helped catch up on some sleep and recovery.

Looking at the supplements I'm taking, I'm thinking of mixing it up. As timing and grouping matters a lot to maximize absorption, avoid stomach upset, and prevent negative interactions. Will need to organise a 4 a day tray organiser from ebay or the likes.


Digestion:
No really issues here other than lots of wind, need to increase my daily fibre intake more without relying purely on Psyllium husk.
Hydration:
5 L water + electrolytes, wasn't able to achieve 6L, too much driving yesterday which makes it hard

---

Training:

Cardio:
Went hiking with wife and youngest child aroumd some local mountain trails and swimming hole. First hike was 3hrs 8.6km amd second one was 3.48km followed by a swim and some stretching to cool down and try releasing the tightness in left leg.

---

Side Effects & Adjustments:
Added BPC/TB/GHk into protocol due to left Hamstring and inflamed knee. Have enough for about a week or so which isn't ideal but will determine if its helping before organising more.

---

Notes:

Training reflections:
Cardio day with family, went on 2 hikes and a swim

Energy/motivation:
Energy levels and motivation is still high.

Coaching adjustments:
None yet

Miscellaneous thoughts:
The 3 things that's in my focus is Calories and achieving goal, even with reta its hard and I have been on reta since june/july. The left leg with its niggles is going to impede leg day and just adjusting to the concept of this new training program

5th October
Week 1 Day 7 — Daily Log

Fasted Body Weight: 99.1 kg(+1kg)
Blood Pressure: 103/65
Steps: 22,806
Resting HR: 71 bpm
---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 3,378 kcal, Net: 2,016
Actual Macros: C: 339g | P: 253g | F: 114g
Fibre: 36g

Notes:
Interesting the Net vs Total calories in the tracker. Appetite was full on yesterday afternoon, but then when you look at how many steps and calories were burned from the hike that could be what contributed to it.
Its definitely something I need to get under control tho.
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Testosterone Enanthate – 525mg/week
Equipoise (EQ) – 280mg/week
NPP – 140mg/week
Split: 7 pins/week

Injection Details:
RHS Lat 27gx13mm today, still no signs of pip this week

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHKCU- 500mcg/500mcg/1.25mg twice a day Am/Pm

Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur
---

Support Supplements:

Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.
---

Recovery & Health:

Sleep: 5h 2m
Another 3am wake up to make sure my son is good to go for work.
My tracking says 3h 29m with 1.5hrs awake time. I know this is incorrect, I only woke once rolled over and went back to sleep. The 1.5hr nap yesterday afternoon will have helped amd no doubt ill get another nap today

Digestion:
No issues , couple bowel movements yesterday. This would be due to increased food and fibre as I didn't track fibre during the cut. I know Reta can also slow the process down as well

Hydration:
5 L water + electrolytes, not quite 6L from the bottle but when you add in the other liquids throughout the day this goal would have been achieved
---

Training:

Session Type:
Rest day but will be doing my Rehab movements as below.

Side plank leg raises - 3 x 8 on each side
Horizontal rotator cuff external rotations – 3 x 8–12
IYT (with 2kg) – 3 rounds of 5–7 reps each position
Plank Forearm slides – 3 x 8–12 - x-strong band
Banded face pulls – 3 x 10–14
Low band pull aparts 3 x 7 - Scoop and imagine squeezing tennis ball between scaps
Scap Push-up 5 x 5
---

Side Effects & Adjustments:
Other than introducing the glow stack to try help the left leg, no other adjustments required yet. Legs are stiff from the hike yesterday, I will roll them out a few times throughout the day
---

Notes:

Training reflections:
A few new movements introduced by the exercise physiologist. Some are a struggle to do but will help improve strength and stability
Energy/motivation:
Still the same, high and keen

Coaching adjustments:
Weekly check-in today, will see what he says

Miscellaneous thoughts:
Even though appetite has been difficult to control at time, im not going to let it consume me in regret. It is what it is, learn, adjust and move on. When you zoom out and look at the entire week holistically, I wasn't that far off target.

Really detailed entry and it shows you’re dialed in. Body’s responding well to the stack, that 99 kg fasted weight makes sense with the step count and EQ kicking appetite up. The split pinning schedule is clean and no pip after full rotation means the oils are smooth. Reta still helping balance the hunger even if EQ fights it, just keep protein early and carbs spaced better through the day like you mentioned. The hikes, rehab work, and added glow stack all fit perfectly for recovery, especially with the left leg issue. You’ve got structure, data, and consistency locked in, that’s exactly what carries this phase forward.

 

[Wookie]

Really detailed entry and it shows you’re dialed in. Body’s responding well to the stack, that 99 kg fasted weight makes sense with the step count and EQ kicking appetite up. The split pinning schedule is clean and no pip after full rotation means the oils are smooth. Reta still helping balance the hunger even if EQ fights it, just keep protein early and carbs spaced better through the day like you mentioned. The hikes, rehab work, and added glow stack all fit perfectly for recovery, especially with the left leg issue. You’ve got structure, data, and consistency locked in, that’s exactly what carries this phase forward.

Thanks for the feedback, my mind is very analytical, sometimes to much.I keep every log separate so I can look back if there are any issues that arise and try to pin point the source, then modifications or corrective measures can be put in place to counter the issues.

 

[LevButlerov]

Thanks for the feedback, my mind is very analytical, sometimes to much.I keep every log separate so I can look back if there are any issues that arise and try to pin point the source, then modifications or corrective measures can be put in place to counter the issues.

Good way to look at it, that attention to detail helps you progress fast. Just try to use less chatgpt in your updates, keep them more like you’re talking to the crew here and they’ll hit harder. More person to person is what we love

 

[stevesmi]

5th October
Week 1 Day 7 — Daily Log

Fasted Body Weight: 99.1 kg(+1kg)
Blood Pressure: 103/65
Steps: 22,806
Resting HR: 71 bpm
---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 3,378 kcal, Net: 2,016
Actual Macros: C: 339g | P: 253g | F: 114g
Fibre: 36g

Notes:
Interesting the Net vs Total calories in the tracker. Appetite was full on yesterday afternoon, but then when you look at how many steps and calories were burned from the hike that could be what contributed to it.
Its definitely something I need to get under control tho.
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Testosterone Enanthate – 525mg/week
Equipoise (EQ) – 280mg/week
NPP – 140mg/week
Split: 7 pins/week

Injection Details:
RHS Lat 27gx13mm today, still no signs of pip this week

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHKCU- 500mcg/500mcg/1.25mg twice a day Am/Pm

Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur
---

Support Supplements:

Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.
---

Recovery & Health:

Sleep: 5h 2m
Another 3am wake up to make sure my son is good to go for work.
My tracking says 3h 29m with 1.5hrs awake time. I know this is incorrect, I only woke once rolled over and went back to sleep. The 1.5hr nap yesterday afternoon will have helped amd no doubt ill get another nap today

Digestion:
No issues , couple bowel movements yesterday. This would be due to increased food and fibre as I didn't track fibre during the cut. I know Reta can also slow the process down as well

Hydration:
5 L water + electrolytes, not quite 6L from the bottle but when you add in the other liquids throughout the day this goal would have been achieved
---

Training:

Session Type:
Rest day but will be doing my Rehab movements as below.

Side plank leg raises - 3 x 8 on each side
Horizontal rotator cuff external rotations – 3 x 8–12
IYT (with 2kg) – 3 rounds of 5–7 reps each position
Plank Forearm slides – 3 x 8–12 - x-strong band
Banded face pulls – 3 x 10–14
Low band pull aparts 3 x 7 - Scoop and imagine squeezing tennis ball between scaps
Scap Push-up 5 x 5
---

Side Effects & Adjustments:
Other than introducing the glow stack to try help the left leg, no other adjustments required yet. Legs are stiff from the hike yesterday, I will roll them out a few times throughout the day
---

Notes:

Training reflections:
A few new movements introduced by the exercise physiologist. Some are a struggle to do but will help improve strength and stability
Energy/motivation:
Still the same, high and keen

Coaching adjustments:
Weekly check-in today, will see what he says

Miscellaneous thoughts:
Even though appetite has been difficult to control at time, im not going to let it consume me in regret. It is what it is, learn, adjust and move on. When you zoom out and look at the entire week holistically, I wasn't that far off target.

@Wookie one thing i think could benefit you here is proviron. its a real good idea with any nandrolone cycle. plus it will make the whole cycle work better

 

[Wookie]

@Wookie one thing i think could benefit you here is proviron. its a real good idea with any nandrolone cycle. plus it will make the whole cycle work better

Im not familiar with proviron. Ill talk with my coach @Gains Man and see what his thoughts are.

 

[2Thick]

5th October
Week 1 Day 7 — Daily Log

Fasted Body Weight: 99.1 kg(+1kg)
Blood Pressure: 103/65
Steps: 22,806
Resting HR: 71 bpm
---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 3,378 kcal, Net: 2,016
Actual Macros: C: 339g | P: 253g | F: 114g
Fibre: 36g

Notes:
Interesting the Net vs Total calories in the tracker. Appetite was full on yesterday afternoon, but then when you look at how many steps and calories were burned from the hike that could be what contributed to it.
Its definitely something I need to get under control tho.
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Testosterone Enanthate – 525mg/week
Equipoise (EQ) – 280mg/week
NPP – 140mg/week
Split: 7 pins/week

Injection Details:
RHS Lat 27gx13mm today, still no signs of pip this week

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHKCU- 500mcg/500mcg/1.25mg twice a day Am/Pm

Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur
---

Support Supplements:

Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.
---

Recovery & Health:

Sleep: 5h 2m
Another 3am wake up to make sure my son is good to go for work.
My tracking says 3h 29m with 1.5hrs awake time. I know this is incorrect, I only woke once rolled over and went back to sleep. The 1.5hr nap yesterday afternoon will have helped amd no doubt ill get another nap today

Digestion:
No issues , couple bowel movements yesterday. This would be due to increased food and fibre as I didn't track fibre during the cut. I know Reta can also slow the process down as well

Hydration:
5 L water + electrolytes, not quite 6L from the bottle but when you add in the other liquids throughout the day this goal would have been achieved
---

Training:

Session Type:
Rest day but will be doing my Rehab movements as below.

Side plank leg raises - 3 x 8 on each side
Horizontal rotator cuff external rotations – 3 x 8–12
IYT (with 2kg) – 3 rounds of 5–7 reps each position
Plank Forearm slides – 3 x 8–12 - x-strong band
Banded face pulls – 3 x 10–14
Low band pull aparts 3 x 7 - Scoop and imagine squeezing tennis ball between scaps
Scap Push-up 5 x 5
---

Side Effects & Adjustments:
Other than introducing the glow stack to try help the left leg, no other adjustments required yet. Legs are stiff from the hike yesterday, I will roll them out a few times throughout the day
---

Notes:

Training reflections:
A few new movements introduced by the exercise physiologist. Some are a struggle to do but will help improve strength and stability
Energy/motivation:
Still the same, high and keen

Coaching adjustments:
Weekly check-in today, will see what he says

Miscellaneous thoughts:
Even though appetite has been difficult to control at time, im not going to let it consume me in regret. It is what it is, learn, adjust and move on. When you zoom out and look at the entire week holistically, I wasn't that far off target.

i like your rejuvenation stack. the GHK seems to go well with the bpc and tb500. its a good mix @Wookie

 

[Mobster]

Crazy how far past target you was

 

[stevesmi]

Im not familiar with proviron. Ill talk with my coach @Gains Man and see what his thoughts are.

yeah take a listen to the podcast about it.

 

[Ulter]

5th October
Week 1 Day 7 — Daily Log

Fasted Body Weight: 99.1 kg(+1kg)
Blood Pressure: 103/65
Steps: 22,806
Resting HR: 71 bpm
---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 3,378 kcal, Net: 2,016
Actual Macros: C: 339g | P: 253g | F: 114g
Fibre: 36g

Notes:
Interesting the Net vs Total calories in the tracker. Appetite was full on yesterday afternoon, but then when you look at how many steps and calories were burned from the hike that could be what contributed to it.
Its definitely something I need to get under control tho.
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Testosterone Enanthate – 525mg/week
Equipoise (EQ) – 280mg/week
NPP – 140mg/week
Split: 7 pins/week

Injection Details:
RHS Lat 27gx13mm today, still no signs of pip this week

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHKCU- 500mcg/500mcg/1.25mg twice a day Am/Pm

Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur
---

Support Supplements:

Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.
---

Recovery & Health:

Sleep: 5h 2m
Another 3am wake up to make sure my son is good to go for work.
My tracking says 3h 29m with 1.5hrs awake time. I know this is incorrect, I only woke once rolled over and went back to sleep. The 1.5hr nap yesterday afternoon will have helped amd no doubt ill get another nap today

Digestion:
No issues , couple bowel movements yesterday. This would be due to increased food and fibre as I didn't track fibre during the cut. I know Reta can also slow the process down as well

Hydration:
5 L water + electrolytes, not quite 6L from the bottle but when you add in the other liquids throughout the day this goal would have been achieved
---

Training:

Session Type:
Rest day but will be doing my Rehab movements as below.

Side plank leg raises - 3 x 8 on each side
Horizontal rotator cuff external rotations – 3 x 8–12
IYT (with 2kg) – 3 rounds of 5–7 reps each position
Plank Forearm slides – 3 x 8–12 - x-strong band
Banded face pulls – 3 x 10–14
Low band pull aparts 3 x 7 - Scoop and imagine squeezing tennis ball between scaps
Scap Push-up 5 x 5
---

Side Effects & Adjustments:
Other than introducing the glow stack to try help the left leg, no other adjustments required yet. Legs are stiff from the hike yesterday, I will roll them out a few times throughout the day
---

Notes:

Training reflections:
A few new movements introduced by the exercise physiologist. Some are a struggle to do but will help improve strength and stability
Energy/motivation:
Still the same, high and keen

Coaching adjustments:
Weekly check-in today, will see what he says

Miscellaneous thoughts:
Even though appetite has been difficult to control at time, im not going to let it consume me in regret. It is what it is, learn, adjust and move on. When you zoom out and look at the entire week holistically, I wasn't that far off target.

side plank leg raises 3x8 is pretty good. core training is something more people should do @Wookie also nice on the face pulls

 

[Wookie]

Crazy how far past target you was

In one way it is, when I look at my tracker its saying i burned 1300 cals with the hike and my "net" Calories for the day was still only 2000 which was below target. Either way its something I'm working on.

 

[Wookie]

Weekly Review — Gain Phase | Week 1 (Ending 5th October)

Baseline & Overview

Starting Weight: 96.6kg
Current Weight: 99.1kg (+2.5kg)
Estimated Body Fat: ~12–13%
Average Sleep: ~6 hrs/night
Average Steps: ~9,500 per day
Resting HR: 67 bpm
BP (avg): ~102/68

Measurements (relaxed, slight pump from rehab movement):

Waist: 84cm (no change)
Arms:
Relaxed: R36cm +0.5cm/L35.5 cm +0.5cm
Flexed: R42cm +0.5cm/ L41.5cm + 0.5cm
Chest: 114cm + 1cm
Thighs: R61.5cm +0.5cm/ L61cm + 1cm
Calves: R37.5cm +0.5cm/L38.5 cm +1.5cm
Neck: 44 cm no change

Summary:
Week 1 marks the start of the new gain phase under the coaching of @Gains Man with Sparta products all provided by the legends @UGL OZ @UGL OZ Support Rep . Strength, appetite, and fullness have already started to shift upward. Weight gain this week appears to be a mix of increased glycogen, mild water retention, and food volume. Something im not to concerned about but will continue to monitor. Digestion and hydration are both trending positively, with no major disruptions aside from a mild left-knee/quad/hamstring flare-up. Looking at the knee its quite inflamed but I can't work out where, when and how it happened, but it will require ongoing work to rectify and modifications to leg day until it is resolved. I am unable to bend the leg much past 90 degrees.

Nutrition
Target Calories: ~2,330 kcal
Target Macros: C 250 g | P 220 g | F 50 g
Average Calories: ~2,290 kcal
Average Actual: C 248 g | P 218 g | F 63 g
Fibre: ~28 g
Hydration: 6 L daily + electrolytes

Notes:
I struggled to nail nutrition targets this week with some of my eating untracked so the average won't be accurate. Introducing konjac noodles into some evening meals was made to help manage hunger by filling me up more. Appetite noticeably increased by day 5 of EQ introduction, highly unlikely its the EQ already but rather coincidencental — hunger has definitely been a beast to try control. On reflection during my entire cut that was 6 or so months long, i never had any maintenance weeks so this could be a little bit of a rebound. Focus for next week will be maintaining meal consistency as appetite ramps further.

Injection Notes:
No PIP or irritation observed from injections this week, a good sign of quality products. Trialling different needle depths (25G 25mm vs 27G 13mm) to deposit oil at various depths in the muscle. Thought process is along the lines of reducing or minimising scar tissue just like using smaller Guage needles. There could be no logic or evidence to what im doing but it dosnt hurt to try. I have a fair bit of knee inflammation and tightness in left leg, i have been stretching and rolling on a foam roller multiple times a day

Recovery & Health
Sleep: Average 6 hours; interrupted by knee inflammation and 3 early mornings throughout the week.
Digestion: Good — regular bowel movements due to increased fibre and reduced Reta, no bloating and less indigestion this week.
Hydration: 6 L + electrolytes per day (minimum target with EQ).
Inflammation: Left knee puffy mid-week; tight/sore quad and hamstring
Energy: Has been surprisingly good, the new phase has given me drive to focus on even with a few hurdles.

Training & Performance
Program: Week 1 of Gain Phase, Push/Pull/legs/Cardio+Abs
Sessions Completed: 4 of 5 (1 rest due to knee inflammation)

Highlights:
- Strength stable across main lifts despite lower calorie ramp start.
- Noted increased pumps attributed to the 100g carb increase in diet, vascularity is looking good even with increased food
- One forced rest day used productively for recovery and errands.
- Weekend included a hike through the mountain as substitute cardio.

Improvement opportunities:
- Focus on sticking to calorie goals
- Mix diet up to help increase satiety, look at swapping out some dense foods for less dense so volume increases for same calories.

Next Week:
- Will only be the second week so we dont want to incorporate too many changes yet unless something drastic appears.. Just continue the course, monitor and communicate

 

[ROIDDERS]

5th October
Week 1 Day 7 — Daily Log

Fasted Body Weight: 99.1 kg(+1kg)
Blood Pressure: 103/65
Steps: 22,806
Resting HR: 71 bpm
---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 3,378 kcal, Net: 2,016
Actual Macros: C: 339g | P: 253g | F: 114g
Fibre: 36g

Notes:
Interesting the Net vs Total calories in the tracker. Appetite was full on yesterday afternoon, but then when you look at how many steps and calories were burned from the hike that could be what contributed to it.
Its definitely something I need to get under control tho.
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Testosterone Enanthate – 525mg/week
Equipoise (EQ) – 280mg/week
NPP – 140mg/week
Split: 7 pins/week

Injection Details:
RHS Lat 27gx13mm today, still no signs of pip this week

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHKCU- 500mcg/500mcg/1.25mg twice a day Am/Pm

Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur
---

Support Supplements:

Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.
---

Recovery & Health:

Sleep: 5h 2m
Another 3am wake up to make sure my son is good to go for work.
My tracking says 3h 29m with 1.5hrs awake time. I know this is incorrect, I only woke once rolled over and went back to sleep. The 1.5hr nap yesterday afternoon will have helped amd no doubt ill get another nap today

Digestion:
No issues , couple bowel movements yesterday. This would be due to increased food and fibre as I didn't track fibre during the cut. I know Reta can also slow the process down as well

Hydration:
5 L water + electrolytes, not quite 6L from the bottle but when you add in the other liquids throughout the day this goal would have been achieved
---

Training:

Session Type:
Rest day but will be doing my Rehab movements as below.

Side plank leg raises - 3 x 8 on each side
Horizontal rotator cuff external rotations – 3 x 8–12
IYT (with 2kg) – 3 rounds of 5–7 reps each position
Plank Forearm slides – 3 x 8–12 - x-strong band
Banded face pulls – 3 x 10–14
Low band pull aparts 3 x 7 - Scoop and imagine squeezing tennis ball between scaps
Scap Push-up 5 x 5
---

Side Effects & Adjustments:
Other than introducing the glow stack to try help the left leg, no other adjustments required yet. Legs are stiff from the hike yesterday, I will roll them out a few times throughout the day
---

Notes:

Training reflections:
A few new movements introduced by the exercise physiologist. Some are a struggle to do but will help improve strength and stability
Energy/motivation:
Still the same, high and keen

Coaching adjustments:
Weekly check-in today, will see what he says

Miscellaneous thoughts:
Even though appetite has been difficult to control at time, im not going to let it consume me in regret. It is what it is, learn, adjust and move on. When you zoom out and look at the entire week holistically, I wasn't that far off target.

@Wookie this is looking good if you ask me. the side plank leg raises are on point. and i love the plank forearm slides.

 

[ceo]

5th October
Week 1 Day 7 — Daily Log

Fasted Body Weight: 99.1 kg(+1kg)
Blood Pressure: 103/65
Steps: 22,806
Resting HR: 71 bpm
---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 3,378 kcal, Net: 2,016
Actual Macros: C: 339g | P: 253g | F: 114g
Fibre: 36g

Notes:
Interesting the Net vs Total calories in the tracker. Appetite was full on yesterday afternoon, but then when you look at how many steps and calories were burned from the hike that could be what contributed to it.
Its definitely something I need to get under control tho.
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Testosterone Enanthate – 525mg/week
Equipoise (EQ) – 280mg/week
NPP – 140mg/week
Split: 7 pins/week

Injection Details:
RHS Lat 27gx13mm today, still no signs of pip this week

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHKCU- 500mcg/500mcg/1.25mg twice a day Am/Pm

Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur
---

Support Supplements:

Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.
---

Recovery & Health:

Sleep: 5h 2m
Another 3am wake up to make sure my son is good to go for work.
My tracking says 3h 29m with 1.5hrs awake time. I know this is incorrect, I only woke once rolled over and went back to sleep. The 1.5hr nap yesterday afternoon will have helped amd no doubt ill get another nap today

Digestion:
No issues , couple bowel movements yesterday. This would be due to increased food and fibre as I didn't track fibre during the cut. I know Reta can also slow the process down as well

Hydration:
5 L water + electrolytes, not quite 6L from the bottle but when you add in the other liquids throughout the day this goal would have been achieved
---

Training:

Session Type:
Rest day but will be doing my Rehab movements as below.

Side plank leg raises - 3 x 8 on each side
Horizontal rotator cuff external rotations – 3 x 8–12
IYT (with 2kg) – 3 rounds of 5–7 reps each position
Plank Forearm slides – 3 x 8–12 - x-strong band
Banded face pulls – 3 x 10–14
Low band pull aparts 3 x 7 - Scoop and imagine squeezing tennis ball between scaps
Scap Push-up 5 x 5
---

Side Effects & Adjustments:
Other than introducing the glow stack to try help the left leg, no other adjustments required yet. Legs are stiff from the hike yesterday, I will roll them out a few times throughout the day
---

Notes:

Training reflections:
A few new movements introduced by the exercise physiologist. Some are a struggle to do but will help improve strength and stability
Energy/motivation:
Still the same, high and keen

Coaching adjustments:
Weekly check-in today, will see what he says

Miscellaneous thoughts:
Even though appetite has been difficult to control at time, im not going to let it consume me in regret. It is what it is, learn, adjust and move on. When you zoom out and look at the entire week holistically, I wasn't that far off target.

bros don't get down on the appetite thing. its all in the mind. you will overcome it and keep going @Wookie

 

[Noah Wixx]

5th October
Week 1 Day 7 — Daily Log

Fasted Body Weight: 99.1 kg(+1kg)
Blood Pressure: 103/65
Steps: 22,806
Resting HR: 71 bpm
---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 3,378 kcal, Net: 2,016
Actual Macros: C: 339g | P: 253g | F: 114g
Fibre: 36g

Notes:
Interesting the Net vs Total calories in the tracker. Appetite was full on yesterday afternoon, but then when you look at how many steps and calories were burned from the hike that could be what contributed to it.
Its definitely something I need to get under control tho.
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Testosterone Enanthate – 525mg/week
Equipoise (EQ) – 280mg/week
NPP – 140mg/week
Split: 7 pins/week

Injection Details:
RHS Lat 27gx13mm today, still no signs of pip this week

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHKCU- 500mcg/500mcg/1.25mg twice a day Am/Pm

Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur
---

Support Supplements:

Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.
---

Recovery & Health:

Sleep: 5h 2m
Another 3am wake up to make sure my son is good to go for work.
My tracking says 3h 29m with 1.5hrs awake time. I know this is incorrect, I only woke once rolled over and went back to sleep. The 1.5hr nap yesterday afternoon will have helped amd no doubt ill get another nap today

Digestion:
No issues , couple bowel movements yesterday. This would be due to increased food and fibre as I didn't track fibre during the cut. I know Reta can also slow the process down as well

Hydration:
5 L water + electrolytes, not quite 6L from the bottle but when you add in the other liquids throughout the day this goal would have been achieved
---

Training:

Session Type:
Rest day but will be doing my Rehab movements as below.

Side plank leg raises - 3 x 8 on each side
Horizontal rotator cuff external rotations – 3 x 8–12
IYT (with 2kg) – 3 rounds of 5–7 reps each position
Plank Forearm slides – 3 x 8–12 - x-strong band
Banded face pulls – 3 x 10–14
Low band pull aparts 3 x 7 - Scoop and imagine squeezing tennis ball between scaps
Scap Push-up 5 x 5
---

Side Effects & Adjustments:
Other than introducing the glow stack to try help the left leg, no other adjustments required yet. Legs are stiff from the hike yesterday, I will roll them out a few times throughout the day
---

Notes:

Training reflections:
A few new movements introduced by the exercise physiologist. Some are a struggle to do but will help improve strength and stability
Energy/motivation:
Still the same, high and keen

Coaching adjustments:
Weekly check-in today, will see what he says

Miscellaneous thoughts:
Even though appetite has been difficult to control at time, im not going to let it consume me in regret. It is what it is, learn, adjust and move on. When you zoom out and look at the entire week holistically, I wasn't that far off target.

This is an excellent strategy and layout for the plan

 

[Wookie]

Monday 6th Oct
Week 2 Day 1 — Daily Log

Fasted Body Weight: 99.3kg (+0.2kg)
Blood Pressure: 102/62
Steps: 4,993
Resting HR: 71 bpm
---

Nutrition:

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2,339 kcal
Actual Macros: C: 148g | P: 248g | F: 72g
Fibre: 27
Notes:
Steps down due to trying to rest my leg with its inflammation. Calories achieved but Macros out due to having a BBQ with the football grand final last night. Slight indigestion last night, probably due to too much meat. Fibre a bit low, will need to improve this moving forward.
---

PEDs & Peptides
Im going to remove this bit as there is no changes to the cycle until the 6 week bloods or if there is any noticeable change to health before hand.

Injection Details:
RHS Delt 27gx13mm, no issues and no noticeable pip from previous injections. I have a 10 day rotation so I dont really see there ever being a problem.

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHKCU - 500mcg/500mcg/2.5mg AM and PM (subq)

Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur
---

Support Supplements:

Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.

---

Recovery & Health:
Sleep: 7h 26m
Had a sleep in this morning, did wake at 5:15am for a leak and was going to stay up but glad I didn't, I needed the catch up sleep. Sleep quality felt average to ok but the tracker says it was a poor sleep.

Digestion:
No real issue here, slight indigestion last night at one point but didn't really interfere with my sleep

Hydration: 6L water + electrolytes achieved

Training:

Session Type: Push day
Rehab:
Every Day
Side plank leg raises - 3 x 8 on each side
Horizontal rotator cuff external rotations – 3 x 8–12
IYT (with 2kg) – 3 rounds of 5–7 reps each position
Plank Forearm slides – 3 x 8–12 - x-strong band
Banded face pulls – 3 x 10–14
Low band pull aparts 3 x 7 - Scoop and imagine squeezing tennis ball between scaps
Scap Push-up 5 x 5

2-3 x Per Week
DB Reverse Fly - (slight tightness after) Try at 3-5kg - monitor
Single arm Lat Pull down - Cable at gym - 3 x 8-15
Low Cable Row - 3 x 8-15
Pallof Press

Before each session
Foam roller Tpsine Extensions 1-2 minutes
Cat/Cow x 20
T-Spine Circles 3 x 5 each side

Main Lifts: Showing the max set and reps

Incline Bench Press - 90kg x 10 reps
Bench Press - 100kg x 10 reps
DB Flys - 12.5kg x 15 reps
DB Lateral Raises- 12.5kg x 15 reps
BB Upright Row - 30kg x 15 reps
Tricep Pushdown - 30kg x 15 reps
Single Arm Seated Tri Extension - 12.5kg x 20 reps

Cardio:
No cardio, trying to rest left leg

Rehab:
Tennis elbow work
DB wrist flexions – 3×13 (3 sec eccentric, 45 sec rest) @ 12.5 kg
DB wrist extension isometrics – 2 × 5 then (30 sec hold, 45 sec rest) @ 8 kg
---

Side Effects & Adjustments:
No changes or sides
---

Notes:

Training reflections:
Modifications to training plan to suit the equipment i have at home. Actually got a really good pump. Still working on finding where my max is for the training concept. I believe after this week I should be pretty sorted with the numbers.

Energy/motivation:
Still the same, very high/good, keen to progress

Coaching adjustments:
None required at the moment after yesterday’s check in

Miscellaneous thoughts:
Appetite has eased today thankfully. Inflammation has reduced significantly in left leg, yesterday you could bearly see the knee its was that swollen. Got some tightness in calves and quads from the hike which im rolling out couple times a day. Hamstring is still tight, hard to bend leg past 90 still. Will make leg days interesting. Do have another Zen shitsu massage Wednesday morning before the leg sesh

Pic attached is of my after sesh meal.
468 cals, 26g C, 20g F, 46g P
70g tuna
100g cottage cheese
50g light ricotta
50g avocado
25g high protein light cheese
20g perinase
3 thin corn cakes

 

[LevButlerov]

Monday 6th Oct
Week 2 Day 1 — Daily Log

Fasted Body Weight: 99.3kg (+0.2kg)
Blood Pressure: 102/62
Steps: 4,993
Resting HR: 71 bpm
---

Nutrition:

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2,339 kcal
Actual Macros: C: 148g | P: 248g | F: 72g
Fibre: 27
Notes:
Steps down due to trying to rest my leg with its inflammation. Calories achieved but Macros out due to having a BBQ with the football grand final last night. Slight indigestion last night, probably due to too much meat. Fibre a bit low, will need to improve this moving forward.
---

PEDs & Peptides
Im going to remove this bit as there is no changes to the cycle until the 6 week bloods or if there is any noticeable change to health before hand.

Injection Details:
RHS Delt 27gx13mm, no issues and no noticeable pip from previous injections. I have a 10 day rotation so I dont really see there ever being a problem.

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHKCU - 500mcg/500mcg/2.5mg AM and PM (subq)

Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur
---

Support Supplements:

Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.

---

Recovery & Health:
Sleep: 7h 26m
Had a sleep in this morning, did wake at 5:15am for a leak and was going to stay up but glad I didn't, I needed the catch up sleep. Sleep quality felt average to ok but the tracker says it was a poor sleep.

Digestion:
No real issue here, slight indigestion last night at one point but didn't really interfere with my sleep

Hydration: 6L water + electrolytes achieved

Training:

Session Type: Push day
Rehab:
Every Day
Side plank leg raises - 3 x 8 on each side
Horizontal rotator cuff external rotations – 3 x 8–12
IYT (with 2kg) – 3 rounds of 5–7 reps each position
Plank Forearm slides – 3 x 8–12 - x-strong band
Banded face pulls – 3 x 10–14
Low band pull aparts 3 x 7 - Scoop and imagine squeezing tennis ball between scaps
Scap Push-up 5 x 5

2-3 x Per Week
DB Reverse Fly - (slight tightness after) Try at 3-5kg - monitor
Single arm Lat Pull down - Cable at gym - 3 x 8-15
Low Cable Row - 3 x 8-15
Pallof Press

Before each session
Foam roller Tpsine Extensions 1-2 minutes
Cat/Cow x 20
T-Spine Circles 3 x 5 each side

Main Lifts: Showing the max set and reps

Incline Bench Press - 90kg x 10 reps
Bench Press - 100kg x 10 reps
DB Flys - 12.5kg x 15 reps
DB Lateral Raises- 12.5kg x 15 reps
BB Upright Row - 30kg x 15 reps
Tricep Pushdown - 30kg x 15 reps
Single Arm Seated Tri Extension - 12.5kg x 20 reps

Cardio:
No cardio, trying to rest left leg

Rehab:
Tennis elbow work
DB wrist flexions – 3×13 (3 sec eccentric, 45 sec rest) @ 12.5 kg
DB wrist extension isometrics – 2 × 5 then (30 sec hold, 45 sec rest) @ 8 kg
---

Side Effects & Adjustments:
No changes or sides
---

Notes:

Training reflections:
Modifications to training plan to suit the equipment i have at home. Actually got a really good pump. Still working on finding where my max is for the training concept. I believe after this week I should be pretty sorted with the numbers.

Energy/motivation:
Still the same, very high/good, keen to progress

Coaching adjustments:
None required at the moment after yesterday’s check in

Miscellaneous thoughts:
Appetite has eased today thankfully. Inflammation has reduced significantly in left leg, yesterday you could bearly see the knee its was that swollen. Got some tightness in calves and quads from the hike which im rolling out couple times a day. Hamstring is still tight, hard to bend leg past 90 still. Will make leg days interesting. Do have another Zen shitsu massage Wednesday morning before the leg sesh

Pic attached is of my after sesh meal.
468 cals, 26g C, 20g F, 46g P
70g tuna
100g cottage cheese
50g light ricotta
50g avocado
25g high protein light cheese
20g perinase
3 thin corn cakes

Bench work looks solid with 100 kg for 10 reps, good spot to hold and run double progression until you hit 12 before adding 2.5 kg. Keep incline at 90 kg for 8–10 and add one heavier backoff of 8 to deepen pressing strength.

Macros hit target calories but carbs are too low and fats too high, bring carbs back to 230–250 g and drop fats to 50 g as planned to refill glycogen and control digestion.

 

[Wookie]

7th October

Week 2 Day 2 — Daily Log
Fasted Body Weight: 99.5kg (+02.kg)
Blood Pressure: 96/62
Steps: 4,526
Resting HR: 70 bpm
---
Nutrition
Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2,038 kcal
Actual Macros: C: 178g | P: 208g | F: 51g
Fibre: 25g
Notes:
Cals down slightly, this will help offset some of the higher days I've had recently. I just need to be mindful of being too counter-productive. Carbs are needed for glycogen replenishment especially with ramping training load up. Appetite has been much better, more under control with no crazy hunger sides which is great. Fingers crossed it was an adjustment phase from reverseing out from a cut to a gain phase. Now I need to work on increasing fibre to achieve goal.
---
PEDs & Peptides
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg, NPP 140mg

Injection Details:
RHS Delt, end of the 10 day rotation with no noticeable pip anywhere. @UGL OZ Sparta Range is premium quality and smooth like silk

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHKCU - 500mcg/500mcg/2.5mg AM and PM
Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur
---
Support Supplements:
Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.
---
Recovery & Health:
Sleep: 7h 13m
Tracker rates the sleep as "fair" in the 60's range. I would say it was pretty poor compared to the night before. 3 wake ups for a leak each time. This could be due to increased water intake. Ill need to try get more water in earlier in the day and taper off near the evening. Blood pressure is really good, hopefully this trend continues deeper into the gain phase with the EQ.

Digestion:
No noticeable issues
Hydration: 5.5L water + electrolytes
---
Training:
Session Type: Pull
Main Lifts: Top sets listed
Pull ups: BW x 13, 8, 8
Close Grip Lat Pull Down: 80kg x12, 9, 7
DB Row: 40kg x 10,10, 10
Rear Delt DB Rev Fly: 12.5kg x 10, 10, 12
Seated Face Pull: 45kg x 10, 8, 8
Preacher Curls: 27kg x 12, 12, 10
Hammer Curl: 15kg x 12, 12, 10
Cardio: 45min, 3 deg incline 4km/h
Rehab: As listed yesterday
---
Side Effects & Adjustments:
Ill look at backing off the BPC/TB/GhK by half to 250mcg/250mcg/1.25mg twice a day. Leg inflammation is coming down but still a bit puffy and the tightness in the hamstring/Calf is still there
---
Notes:
Training reflections:
Really good pump today, getting my maxes sorted. Striations and vascularity improving significantly. It's a shame the picture quality isn't the best. I may have to invest in a tripod. Warm up was all the rehab movements as listed yesterday with the tennis elbow rehab at the end of the session.

Energy/motivation:
Always good, i think the pull day is my favourite so far.

Coaching adjustments:
No adjustments yet other than just relax and enjoy the process

Miscellaneous thoughts:
Blood pressure has been really good so far with no medical aids, today is day 12 of EQ.
May have to look at getting more of my target hydration earlier in the day so it dosnt effect my sleep. Being cooler days and less activity with my leg has made it hard to smash it down.

 

[Wookie]

Bench work looks solid with 100 kg for 10 reps, good spot to hold and run double progression until you hit 12 before adding 2.5 kg. Keep incline at 90 kg for 8–10 and add one heavier backoff of 8 to deepen pressing strength.

Macros hit target calories but carbs are too low and fats too high, bring carbs back to 230–250 g and drop fats to 50 g as planned to refill glycogen and control digestion.

Thanks mate, part of the challenge is my mind keeps reverting back to when I was at my biggest as I was also at my strongest. The cut has impacted strength, not by to much but its just an adjustment to find my new levels.

 

[LevButlerov]

Thanks mate, part of the challenge is my mind keeps reverting back to when I was at my biggest as I was also at my strongest. The cut has impacted strength, not by to much but its just an adjustment to find my new levels.

That mindset shift is tough but you’re handling it right by staying focused on the rebuild phase. Strength always dips a bit after a cut, so just treat this stretch as recalibration and keep progressive overload steady in the 6–10 rep range while the weight climbs back.

 

[LevButlerov]

7th October

Week 2 Day 2 — Daily Log
Fasted Body Weight: 99.5kg (+02.kg)
Blood Pressure: 96/62
Steps: 4,526
Resting HR: 70 bpm
---
Nutrition
Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2,038 kcal
Actual Macros: C: 178g | P: 208g | F: 51g
Fibre: 25g
Notes:
Cals down slightly, this will help offset some of the higher days I've had recently. I just need to be mindful of being too counter-productive. Carbs are needed for glycogen replenishment especially with ramping training load up. Appetite has been much better, more under control with no crazy hunger sides which is great. Fingers crossed it was an adjustment phase from reverseing out from a cut to a gain phase. Now I need to work on increasing fibre to achieve goal.
---
PEDs & Peptides
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg, NPP 140mg

Injection Details:
RHS Delt, end of the 10 day rotation with no noticeable pip anywhere. @UGL OZ Sparta Range is premium quality and smooth like silk

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHKCU - 500mcg/500mcg/2.5mg AM and PM
Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur
---
Support Supplements:
Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.
---
Recovery & Health:
Sleep: 7h 13m
Tracker rates the sleep as "fair" in the 60's range. I would say it was pretty poor compared to the night before. 3 wake ups for a leak each time. This could be due to increased water intake. Ill need to try get more water in earlier in the day and taper off near the evening. Blood pressure is really good, hopefully this trend continues deeper into the gain phase with the EQ.

Digestion:
No noticeable issues
Hydration: 5.5L water + electrolytes
---
Training:
Session Type: Pull
Main Lifts: Top sets listed
Pull ups: BW x 13, 8, 8
Close Grip Lat Pull Down: 80kg x12, 9, 7
DB Row: 40kg x 10,10, 10
Rear Delt DB Rev Fly: 12.5kg x 10, 10, 12
Seated Face Pull: 45kg x 10, 8, 8
Preacher Curls: 27kg x 12, 12, 10
Hammer Curl: 15kg x 12, 12, 10
Cardio: 45min, 3 deg incline 4km/h
Rehab: As listed yesterday
---
Side Effects & Adjustments:
Ill look at backing off the BPC/TB/GhK by half to 250mcg/250mcg/1.25mg twice a day. Leg inflammation is coming down but still a bit puffy and the tightness in the hamstring/Calf is still there
---
Notes:
Training reflections:
Really good pump today, getting my maxes sorted. Striations and vascularity improving significantly. It's a shame the picture quality isn't the best. I may have to invest in a tripod. Warm up was all the rehab movements as listed yesterday with the tennis elbow rehab at the end of the session.

Energy/motivation:
Always good, i think the pull day is my favourite so far.

Coaching adjustments:
No adjustments yet other than just relax and enjoy the process

Miscellaneous thoughts:
Blood pressure has been really good so far with no medical aids, today is day 12 of EQ.
May have to look at getting more of my target hydration earlier in the day so it dosnt effect my sleep. Being cooler days and less activity with my leg has made it hard to smash it down.

You look big in that pic with thick shoulders and full arms standing out. The pull work is clearly paying off since the density through your biceps is showing more shape.

Keep EQ at 280 mg and hold test steady while pushing DB rows to 42–45 kg for 3x8 next week. Add incline curls or preacher holds on the final arm day to deepen that peak and balance triceps.

 

[Wookie]

You look big in that pic with thick shoulders and full arms standing out. The pull work is clearly paying off since the density through your biceps is showing more shape.

Keep EQ at 280 mg and hold test steady while pushing DB rows to 42–45 kg for 3x8 next week. Add incline curls or preacher holds on the final arm day to deepen that peak and balance triceps.

Will do

 

[LevButlerov]

Will do

hot

 

[ballin2504]

5th October
Week 1 Day 7 — Daily Log

Fasted Body Weight: 99.1 kg(+1kg)
Blood Pressure: 103/65
Steps: 22,806
Resting HR: 71 bpm
---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 3,378 kcal, Net: 2,016
Actual Macros: C: 339g | P: 253g | F: 114g
Fibre: 36g

Notes:
Interesting the Net vs Total calories in the tracker. Appetite was full on yesterday afternoon, but then when you look at how many steps and calories were burned from the hike that could be what contributed to it.
Its definitely something I need to get under control tho.
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Testosterone Enanthate – 525mg/week
Equipoise (EQ) – 280mg/week
NPP – 140mg/week
Split: 7 pins/week

Injection Details:
RHS Lat 27gx13mm today, still no signs of pip this week

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHKCU- 500mcg/500mcg/1.25mg twice a day Am/Pm

Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur
---

Support Supplements:

Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.
---

Recovery & Health:

Sleep: 5h 2m
Another 3am wake up to make sure my son is good to go for work.
My tracking says 3h 29m with 1.5hrs awake time. I know this is incorrect, I only woke once rolled over and went back to sleep. The 1.5hr nap yesterday afternoon will have helped amd no doubt ill get another nap today

Digestion:
No issues , couple bowel movements yesterday. This would be due to increased food and fibre as I didn't track fibre during the cut. I know Reta can also slow the process down as well

Hydration:
5 L water + electrolytes, not quite 6L from the bottle but when you add in the other liquids throughout the day this goal would have been achieved
---

Training:

Session Type:
Rest day but will be doing my Rehab movements as below.

Side plank leg raises - 3 x 8 on each side
Horizontal rotator cuff external rotations – 3 x 8–12
IYT (with 2kg) – 3 rounds of 5–7 reps each position
Plank Forearm slides – 3 x 8–12 - x-strong band
Banded face pulls – 3 x 10–14
Low band pull aparts 3 x 7 - Scoop and imagine squeezing tennis ball between scaps
Scap Push-up 5 x 5
---

Side Effects & Adjustments:
Other than introducing the glow stack to try help the left leg, no other adjustments required yet. Legs are stiff from the hike yesterday, I will roll them out a few times throughout the day
---

Notes:

Training reflections:
A few new movements introduced by the exercise physiologist. Some are a struggle to do but will help improve strength and stability
Energy/motivation:
Still the same, high and keen

Coaching adjustments:
Weekly check-in today, will see what he says

Miscellaneous thoughts:
Even though appetite has been difficult to control at time, im not going to let it consume me in regret. It is what it is, learn, adjust and move on. When you zoom out and look at the entire week holistically, I wasn't that far off target.

@Wookie blood pressure and resting hr look great man. I love when I can get a nap in during the day

 

[Wookie]

Week 2
Day 3 — Daily Log

Fasted Body Weight: 98.6kg (-0.9kg)
Blood Pressure: 102/65
Steps: 9,238
Resting HR: 70 bpm

---

Nutrition

Target Calories: 2,339 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2,314 kcal
Actual Macros: C: 247g | P: 205g | F: 47g
Fibre: 33
Notes:
Really good to have pretty much nailed the nutrition yesterday. The appetite is starting to return to normal which is great, it was at one point off tap. Who knows the body may have needed it but if left unchecked it would have been very negative for the " lean gain" goals. Still not sold on the pre workout meal, it just dosnt sit right with me while training. I may have to look at a liquid carb hit.
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
No change, no noticeable sides positive or negative yet.
Sparta Range , Test E 525mg, EQ 280mg, NPP 140mg.

Injection Details:
RHS Quad, 27gx13mm.
No issues from previous injections, if it do have issues going from the past its the quads so let's see what this week brings

Peptides & Regenerative:

HGH – 5 IU PM (subq)
Bpc/TB/GHKCU - 250mcg/250mcg/1.25mg AM and PM.
Halved as mentioned yesterday , should have enough for about 3 weeks hopefully that helps the leg

Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur
---

Support Supplements:

Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.

---

Recovery & Health:

Sleep: 4h 36m
Tracker says fair quality rated at 60 which i would agree with. Wednesday is always an early one as I get up wife my wife before she heads into work. Only one wake up that I remember, did feel hot and sweaty even though it has been cool and the fan on fastest setting. Unsure if its related to the total Anabolic load and or EQ.

3 appointments today, Exercise Physiologist they are happy with current progression with no change needed to Rehab program. Zen Shitsu massage for overall well-being and focusing on left leg. They said the quads and hamstring is very tight as well as the ankle. Then the physiotherapist who dry needled the left glute as some of the symptoms could be sciatica related. They have also suggested more glute work and forward leaning lunges.

Digestion:
No issues here other than the generic slowing that Rata causes. Small bowel movement last night which means more is coming soon.

Hydration: 5.5L water + electrolytes
---

Training:

Session Type: Legs
Warm-Up / Rehab: foam roller work and couch stretches. Left Quad is very tight.

Main Lifts:
Leg extension: 90kg x 10, 10, 10
Single leg press: Reduced loading on left
Left: 80kg x 10, 10, 10
Right: 100kg x 10, 10, 10
Hack Squat: 80kg x 8, 8, 8
Laying leg curl: isolated with slow negative
Left: 10kg, 10, 10, 10
Right: 20kg x 10, 10, 10
DB RDL: Pair of 20kg x 8x 8x 8
Standing Calf Raise: 140kg x 10, 10, 12
Seated Calf Raise: 100kg x 12

Cardio: 20min 3 deg incline 3.5km/h
Rehab: (e.g., tennis elbow work, mobility)
---

Side Effects & Adjustments:
No side effects or adjustments other than to the actual training its self, working the legs in isolation for some movements.
---

Notes:

Training reflections:
Reduced loading and isolation of leg movements due to the sore left leg. So today wasn't really about maxes but rather movements. After the session I had increased ROM on my left leg while doing the couch stretches which suggests it more a tight Quad issue not sciatica. Overall was still a good session

Energy/motivation:
I wouldn't say energy or motivation was down but i guess knowing i was going to be taking it easy i wasn't as amped as normal. I dont think that's a negative tho, id rather get this niggle sorted so I can get back into it.

Coaching adjustments:
None yet

Miscellaneous thoughts:
Appetite has really settled down now, strange where the big ramp up/urge originated from.... im just glad its levelled out

They say a picture tells a thousand words..... only one word is needed - PERFECTION
Thanks @UGL OZ and @UGL OZ Support Rep

 

[LevButlerov]

Week 2
Day 3 — Daily Log

Fasted Body Weight: 98.6kg (-0.9kg)
Blood Pressure: 102/65
Steps: 9,238
Resting HR: 70 bpm

---

Nutrition

Target Calories: 2,339 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2,314 kcal
Actual Macros: C: 247g | P: 205g | F: 47g
Fibre: 33
Notes:
Really good to have pretty much nailed the nutrition yesterday. The appetite is starting to return to normal which is great, it was at one point off tap. Who knows the body may have needed it but if left unchecked it would have been very negative for the " lean gain" goals. Still not sold on the pre workout meal, it just dosnt sit right with me while training. I may have to look at a liquid carb hit.
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
No change, no noticeable sides positive or negative yet.
Sparta Range , Test E 525mg, EQ 280mg, NPP 140mg.

Injection Details:
RHS Quad, 27gx13mm.
No issues from previous injections, if it do have issues going from the past its the quads so let's see what this week brings

Peptides & Regenerative:

HGH – 5 IU PM (subq)
Bpc/TB/GHKCU - 250mcg/250mcg/1.25mg AM and PM.
Halved as mentioned yesterday , should have enough for about 3 weeks hopefully that helps the leg

Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur
---

Support Supplements:

Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.

---

Recovery & Health:

Sleep: 4h 36m
Tracker says fair quality rated at 60 which i would agree with. Wednesday is always an early one as I get up wife my wife before she heads into work. Only one wake up that I remember, did feel hot and sweaty even though it has been cool and the fan on fastest setting. Unsure if its related to the total Anabolic load and or EQ.

3 appointments today, Exercise Physiologist they are happy with current progression with no change needed to Rehab program. Zen Shitsu massage for overall well-being and focusing on left leg. They said the quads and hamstring is very tight as well as the ankle. Then the physiotherapist who dry needled the left glute as some of the symptoms could be sciatica related. They have also suggested more glute work and forward leaning lunges.

Digestion:
No issues here other than the generic slowing that Rata causes. Small bowel movement last night which means more is coming soon.

Hydration: 5.5L water + electrolytes
---

Training:

Session Type: Legs
Warm-Up / Rehab: foam roller work and couch stretches. Left Quad is very tight.

Main Lifts:
Leg extension: 90kg x 10, 10, 10
Single leg press: Reduced loading on left
Left: 80kg x 10, 10, 10
Right: 100kg x 10, 10, 10
Hack Squat: 80kg x 8, 8, 8
Laying leg curl: isolated with slow negative
Left: 10kg, 10, 10, 10
Right: 20kg x 10, 10, 10
DB RDL: Pair of 20kg x 8x 8x 8
Standing Calf Raise: 140kg x 10, 10, 12
Seated Calf Raise: 100kg x 12

Cardio: 20min 3 deg incline 3.5km/h
Rehab: (e.g., tennis elbow work, mobility)
---

Side Effects & Adjustments:
No side effects or adjustments other than to the actual training its self, working the legs in isolation for some movements.
---

Notes:

Training reflections:
Reduced loading and isolation of leg movements due to the sore left leg. So today wasn't really about maxes but rather movements. After the session I had increased ROM on my left leg while doing the couch stretches which suggests it more a tight Quad issue not sciatica. Overall was still a good session

Energy/motivation:
I wouldn't say energy or motivation was down but i guess knowing i was going to be taking it easy i wasn't as amped as normal. I dont think that's a negative tho, id rather get this niggle sorted so I can get back into it.

Coaching adjustments:
None yet

Miscellaneous thoughts:
Appetite has really settled down now, strange where the big ramp up/urge originated from.... im just glad its levelled out

They say a picture tells a thousand words..... only one word is needed - PERFECTION
Thanks @UGL OZ and @UGL OZ Support Rep

View attachment 127181

That’s a clean and detailed log with great awareness of recovery and structure, and the way you managed load on the left leg shows solid control. Keep isolating each side with single-leg work and progress by 5–10 kg only when both sides move evenly through full range.

The stack is well-layered with test, EQ, and NPP covering both mass and joint support, while 2 mg retatrutide keeps weight stable. Sleep at under 5 hours will slow recovery, so push for at least 6 hrs nightly and keep fiber above 30 g to offset the GI slowdown from Reta.

Love the touchdown from UGL OZ @UGL OZ the Shogun gear looks amazing!

 

[Pigsy]

7th October

Week 2 Day 2 — Daily Log
Fasted Body Weight: 99.5kg (+02.kg)
Blood Pressure: 96/62
Steps: 4,526
Resting HR: 70 bpm
---
Nutrition
Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2,038 kcal
Actual Macros: C: 178g | P: 208g | F: 51g
Fibre: 25g
Notes:
Cals down slightly, this will help offset some of the higher days I've had recently. I just need to be mindful of being too counter-productive. Carbs are needed for glycogen replenishment especially with ramping training load up. Appetite has been much better, more under control with no crazy hunger sides which is great. Fingers crossed it was an adjustment phase from reverseing out from a cut to a gain phase. Now I need to work on increasing fibre to achieve goal.
---
PEDs & Peptides
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg, NPP 140mg

Injection Details:
RHS Delt, end of the 10 day rotation with no noticeable pip anywhere. @UGL OZ Sparta Range is premium quality and smooth like silk

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHKCU - 500mcg/500mcg/2.5mg AM and PM
Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur
---
Support Supplements:
Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.
---
Recovery & Health:
Sleep: 7h 13m
Tracker rates the sleep as "fair" in the 60's range. I would say it was pretty poor compared to the night before. 3 wake ups for a leak each time. This could be due to increased water intake. Ill need to try get more water in earlier in the day and taper off near the evening. Blood pressure is really good, hopefully this trend continues deeper into the gain phase with the EQ.

Digestion:
No noticeable issues
Hydration: 5.5L water + electrolytes
---
Training:
Session Type: Pull
Main Lifts: Top sets listed
Pull ups: BW x 13, 8, 8
Close Grip Lat Pull Down: 80kg x12, 9, 7
DB Row: 40kg x 10,10, 10
Rear Delt DB Rev Fly: 12.5kg x 10, 10, 12
Seated Face Pull: 45kg x 10, 8, 8
Preacher Curls: 27kg x 12, 12, 10
Hammer Curl: 15kg x 12, 12, 10
Cardio: 45min, 3 deg incline 4km/h
Rehab: As listed yesterday
---
Side Effects & Adjustments:
Ill look at backing off the BPC/TB/GhK by half to 250mcg/250mcg/1.25mg twice a day. Leg inflammation is coming down but still a bit puffy and the tightness in the hamstring/Calf is still there
---
Notes:
Training reflections:
Really good pump today, getting my maxes sorted. Striations and vascularity improving significantly. It's a shame the picture quality isn't the best. I may have to invest in a tripod. Warm up was all the rehab movements as listed yesterday with the tennis elbow rehab at the end of the session.

Energy/motivation:
Always good, i think the pull day is my favourite so far.

Coaching adjustments:
No adjustments yet other than just relax and enjoy the process

Miscellaneous thoughts:
Blood pressure has been really good so far with no medical aids, today is day 12 of EQ.
May have to look at getting more of my target hydration earlier in the day so it dosnt effect my sleep. Being cooler days and less activity with my leg has made it hard to smash it down.

My man, looking better by the day

 

[Wookie]

Week 2
Day 4 — Daily Log

Fasted Body Weight: 97.5 kg (-1.1kg)
Blood Pressure: 100/62
Steps: 7,455
Resting HR: 73 bpm
---

Nutrition

Target Calories: 2330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2361 kcal
Actual Macros: C: 260g | P: 234g | F: 49g
Fibre: 34g
Notes:
Another good day nutrition wise, achieved the targets pretty much. Interestingly im down 1.1kg which would probably be from some of the swelling in leg(water retention), bowel movement and glycogen use. Will continue to monitor and raise with coach. Our next cal increase is when weight gain plateaus.
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg, NPP 140mg

Injection Details:
LHS Quad today, will be interesting how it goes over the next few days with the current issue/tightness in the quad

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHK - 250mcg/250mcg/1.25mg AM and PM

Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur
---

Support Supplements:

Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.
---

Recovery & Health:

Sleep: 6h 24m
I agree with the trackers assessment of fair quality. REM was lacking at only 44mins. Only had 1 wake up that I remember. Deep slep was 1hr 35mins
(quality notes)

Digestion:
2 decent bowel movement, anyone who takes reta will know the flow. This probably explains some of the weight loss as well.
Fibre is up, need to keep this trending high as wasn't something focused on before

Hydration: 6 L water + electrolytes
---

Training:

Session Type: Push
Warm-Up: Rehab-focused movements and Banded 7's
Main Lifts:
Incline DB Bench: 40kg x 10, 10, 7
BB Bench: 100kg x 10, 8, 8
Cable Fly Crossover: 32.5kgx12, 37.5kgx12, 42.5kgx8
Lateral Raise: 15kg x 12, 12, 12
Cable Upright Row: 33.75kg x 12
Tricep Pushdown: 48.75kg x 15
Seated DB Tricep Extenstions: 15kg x 12

Cardio: 20min 4deg 3.5km
Rehab: My usual pre workout movements followed by tennis elbow work after the session then foam roller work and couch stretches for quads.
---

Side Effects & Adjustments:
Still no changes required
---

Notes:

Training reflections:
Really starting to get back into my groove since the accident. Was a long time of reduced capacitytrainingand rehabmovement. Vascularity is increasing quite significantly, doing Incline DB bench first fatigues me for Bench which is good.
Maxed out machine on tricep Pushdown

Energy/motivation:
Energy was up but more from rage or anger, without going into to much its bullying and my kids with the lack of action or accountability in today's society. Anyways I turned that negatively into focussing on pushing myself today.

Coaching adjustments:
Discussion with coach @Gains Man about adjusting the training plan as im doing cardio daily. Will update once finalised

Miscellaneous thoughts:
Appetite is under control now, food selection is great. Some exercise im still trying to find my max loading to apply the training concept to. I expect another week or 2 and that will be sorted As when I train at home its different equipment for some of the movements.

Pre workout meal
230 cals
52g C, 1g F, 3g P

80g banana
3 thin corn cakes sour cream and chives ( kids ate my plain ones)
5g honey on each one
5g cinnamon sugar total

I ate one before thinking of taking a photo, sweet and salty at the same time.

 

[Pigsy]

Week 2
Day 4 — Daily Log

Fasted Body Weight: 97.5 kg (-1.1kg)
Blood Pressure: 100/62
Steps: 7,455
Resting HR: 73 bpm
---

Nutrition

Target Calories: 2330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2361 kcal
Actual Macros: C: 260g | P: 234g | F: 49g
Fibre: 34g
Notes:
Another good day nutrition wise, achieved the targets pretty much. Interestingly im down 1.1kg which would probably be from some of the swelling in leg(water retention), bowel movement and glycogen use. Will continue to monitor and raise with coach. Our next cal increase is when weight gain plateaus.
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg, NPP 140mg

Injection Details:
LHS Quad today, will be interesting how it goes over the next few days with the current issue/tightness in the quad

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHK - 250mcg/250mcg/1.25mg AM and PM

Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur
---

Support Supplements:

Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.
---

Recovery & Health:

Sleep: 6h 24m
I agree with the trackers assessment of fair quality. REM was lacking at only 44mins. Only had 1 wake up that I remember. Deep slep was 1hr 35mins
(quality notes)

Digestion:
2 decent bowel movement, anyone who takes reta will know the flow. This probably explains some of the weight loss as well.
Fibre is up, need to keep this trending high as wasn't something focused on before

Hydration: 6 L water + electrolytes
---

Training:

Session Type: Push
Warm-Up: Rehab-focused movements and Banded 7's
Main Lifts:
Incline DB Bench: 40kg x 10, 10, 7
BB Bench: 100kg x 10, 8, 8
Cable Fly Crossover: 32.5kgx12, 37.5kgx12, 42.5kgx8
Lateral Raise: 15kg x 12, 12, 12
Cable Upright Row: 33.75kg x 12
Tricep Pushdown: 48.75kg x 15
Seated DB Tricep Extenstions: 15kg x 12

Cardio: 20min 4deg 3.5km
Rehab: My usual pre workout movements followed by tennis elbow work after the session then foam roller work and couch stretches for quads.
---

Side Effects & Adjustments:
Still no changes required
---

Notes:

Training reflections:
Really starting to get back into my groove since the accident. Was a long time of reduced capacitytrainingand rehabmovement. Vascularity is increasing quite significantly, doing Incline DB bench first fatigues me for Bench which is good.
Maxed out machine on tricep Pushdown

Energy/motivation:
Energy was up but more from rage or anger, without going into to much its bullying and my kids with the lack of action or accountability in today's society. Anyways I turned that negatively into focussing on pushing myself today.

Coaching adjustments:
Discussion with coach @Gains Man about adjusting the training plan as im doing cardio daily. Will update once finalised

Miscellaneous thoughts:
Appetite is under control now, food selection is great. Some exercise im still trying to find my max loading to apply the training concept to. I expect another week or 2 and that will be sorted As when I train at home its different equipment for some of the movements.

Pre workout meal
230 cals
52g C, 1g F, 3g P

80g banana
3 thin corn cakes sour cream and chives ( kids ate my plain ones)
5g honey on each one
5g cinnamon sugar total

I ate one before thinking of taking a photo, sweet and salty at the same time.

View attachment 127604

How good are the Platinum UGLOZ tops

 

[Wookie]

How good are the Platinum UGLOZ tops

They are mint good fit too atm.

 

[UGL OZ]

They are mint good fit too atm.

Looking sharp, Wook! @R M did a great job with the community merch - he deserves all the credit!

AJ

 

[LevButlerov]

Week 2
Day 4 — Daily Log

Fasted Body Weight: 97.5 kg (-1.1kg)
Blood Pressure: 100/62
Steps: 7,455
Resting HR: 73 bpm
---

Nutrition

Target Calories: 2330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2361 kcal
Actual Macros: C: 260g | P: 234g | F: 49g
Fibre: 34g
Notes:
Another good day nutrition wise, achieved the targets pretty much. Interestingly im down 1.1kg which would probably be from some of the swelling in leg(water retention), bowel movement and glycogen use. Will continue to monitor and raise with coach. Our next cal increase is when weight gain plateaus.
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg, NPP 140mg

Injection Details:
LHS Quad today, will be interesting how it goes over the next few days with the current issue/tightness in the quad

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHK - 250mcg/250mcg/1.25mg AM and PM

Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur
---

Support Supplements:

Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.
---

Recovery & Health:

Sleep: 6h 24m
I agree with the trackers assessment of fair quality. REM was lacking at only 44mins. Only had 1 wake up that I remember. Deep slep was 1hr 35mins
(quality notes)

Digestion:
2 decent bowel movement, anyone who takes reta will know the flow. This probably explains some of the weight loss as well.
Fibre is up, need to keep this trending high as wasn't something focused on before

Hydration: 6 L water + electrolytes
---

Training:

Session Type: Push
Warm-Up: Rehab-focused movements and Banded 7's
Main Lifts:
Incline DB Bench: 40kg x 10, 10, 7
BB Bench: 100kg x 10, 8, 8
Cable Fly Crossover: 32.5kgx12, 37.5kgx12, 42.5kgx8
Lateral Raise: 15kg x 12, 12, 12
Cable Upright Row: 33.75kg x 12
Tricep Pushdown: 48.75kg x 15
Seated DB Tricep Extenstions: 15kg x 12

Cardio: 20min 4deg 3.5km
Rehab: My usual pre workout movements followed by tennis elbow work after the session then foam roller work and couch stretches for quads.
---

Side Effects & Adjustments:
Still no changes required
---

Notes:

Training reflections:
Really starting to get back into my groove since the accident. Was a long time of reduced capacitytrainingand rehabmovement. Vascularity is increasing quite significantly, doing Incline DB bench first fatigues me for Bench which is good.
Maxed out machine on tricep Pushdown

Energy/motivation:
Energy was up but more from rage or anger, without going into to much its bullying and my kids with the lack of action or accountability in today's society. Anyways I turned that negatively into focussing on pushing myself today.

Coaching adjustments:
Discussion with coach @Gains Man about adjusting the training plan as im doing cardio daily. Will update once finalised

Miscellaneous thoughts:
Appetite is under control now, food selection is great. Some exercise im still trying to find my max loading to apply the training concept to. I expect another week or 2 and that will be sorted As when I train at home its different equipment for some of the movements.

Pre workout meal
230 cals
52g C, 1g F, 3g P

80g banana
3 thin corn cakes sour cream and chives ( kids ate my plain ones)
5g honey on each one
5g cinnamon sugar total

I ate one before thinking of taking a photo, sweet and salty at the same time.

View attachment 127604

Great structure across the whole day and clear control over both diet and training. Weight drop makes sense with reduced swelling and better digestion while strength numbers show your base is rebuilding fast. I like your meals clean!

 

[25homes]

5th October
Week 1 Day 7 — Daily Log

Fasted Body Weight: 99.1 kg(+1kg)
Blood Pressure: 103/65
Steps: 22,806
Resting HR: 71 bpm
---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 3,378 kcal, Net: 2,016
Actual Macros: C: 339g | P: 253g | F: 114g
Fibre: 36g

Notes:
Interesting the Net vs Total calories in the tracker. Appetite was full on yesterday afternoon, but then when you look at how many steps and calories were burned from the hike that could be what contributed to it.
Its definitely something I need to get under control tho.
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Testosterone Enanthate – 525mg/week
Equipoise (EQ) – 280mg/week
NPP – 140mg/week
Split: 7 pins/week

Injection Details:
RHS Lat 27gx13mm today, still no signs of pip this week

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHKCU- 500mcg/500mcg/1.25mg twice a day Am/Pm

Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur
---

Support Supplements:

Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.
---

Recovery & Health:

Sleep: 5h 2m
Another 3am wake up to make sure my son is good to go for work.
My tracking says 3h 29m with 1.5hrs awake time. I know this is incorrect, I only woke once rolled over and went back to sleep. The 1.5hr nap yesterday afternoon will have helped amd no doubt ill get another nap today

Digestion:
No issues , couple bowel movements yesterday. This would be due to increased food and fibre as I didn't track fibre during the cut. I know Reta can also slow the process down as well

Hydration:
5 L water + electrolytes, not quite 6L from the bottle but when you add in the other liquids throughout the day this goal would have been achieved
---

Training:

Session Type:
Rest day but will be doing my Rehab movements as below.

Side plank leg raises - 3 x 8 on each side
Horizontal rotator cuff external rotations – 3 x 8–12
IYT (with 2kg) – 3 rounds of 5–7 reps each position
Plank Forearm slides – 3 x 8–12 - x-strong band
Banded face pulls – 3 x 10–14
Low band pull aparts 3 x 7 - Scoop and imagine squeezing tennis ball between scaps
Scap Push-up 5 x 5
---

Side Effects & Adjustments:
Other than introducing the glow stack to try help the left leg, no other adjustments required yet. Legs are stiff from the hike yesterday, I will roll them out a few times throughout the day
---

Notes:

Training reflections:
A few new movements introduced by the exercise physiologist. Some are a struggle to do but will help improve strength and stability
Energy/motivation:
Still the same, high and keen

Coaching adjustments:
Weekly check-in today, will see what he says

Miscellaneous thoughts:
Even though appetite has been difficult to control at time, im not going to let it consume me in regret. It is what it is, learn, adjust and move on. When you zoom out and look at the entire week holistically, I wasn't that far off target.

Really nice job here

 

[Wookie]

Week 2

Day 5 — Daily Log

Fasted Body Weight: 97.9kg (+0.4kg)
Blood Pressure: 101/63
Steps: 8,887
Resting HR: 72 bpm
---

Nutrition

Target Calories: 2330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2331 kcal
Actual Macros: C: 256g | P: 246g | F: 45g
Fibre: 25g
Notes:
Another good day achieveing target
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg, NPP 140mg

Injection Details:
RHS Glute 27gx13mm , can feel something in my left Quad but it could also be part of the ongoing soreness amd increased rolling and stretching.

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHK - 250mcg/250mcg/1.25mg AM and PM (subq)

Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur
---

Support Supplements:

Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.
---

Recovery & Health:

Sleep: 7h 7m
Good sleep last night with only 1 wake up. Score of 76 which i would agree with. Increased REM nearly 1.5hrs and Deep sleep over an hour.

Digestion:
Still no issues here, no sign of indigestion. Another bowel movement last night. Fibre down a bit will continue working in this. I know i could supplement with more psyiullim husk or metamucil but would rather try achieve this through foods if possible

Hydration: 6 L water + electrolytes
---
Side Effects & Adjustments:
Leg is still tight/sore, I feel its a tight Quad issue as everytime after doing couch stretches I have increased movement with less pain. Will just continue rolling and stretching multiple times a day
---
Training:

Session Type: Pull
Warm-Up / Rehab: As per direction from exercise physiologist

Main Lifts:
Chin ups: BW x 15, 10, 10
Close Grip Lat Pulldown: 80kg x 7, 8, 7
DB Row: 42.5kg x 10, 10, 10/ 45kg x 10
Rear Delt Rev Fly: 12.5kg x 12, 12
Face Pull: 45kg x 10, 10, 10
Preacher Curl: 30kg x 10, 10, 10
Hammer Curl: 20kg x 10, 10, 10
Cardio: 30mins 3 deg 3.5km/h
---

Notes:

Training reflections:
Got some new PR's on today's session, really good pump, honestly it's favourite day. Vascularity is increasing across the delts now, be interesting when the EQ really kicks in.

Energy/motivation:
Really good focused day today.

Coaching adjustments:
None yet

Miscellaneous thoughts:
I know AI cops a lot of flack but last couple days I have been short of calorie/macro target, ill punch those metrics in and ask for a meal to meet those metrics and I get options. I generally go for the sweet ones as its after dinner that i work out my totals. Last night for example i ended up making a lava cake of sorts in the microwave with oats, protein powder, egg whites, zero cal maple syrup, cocoa powder and sugar free dark chocolate.

 

[LevButlerov]

Week 2

Day 5 — Daily Log

Fasted Body Weight: 97.9kg (+0.4kg)
Blood Pressure: 101/63
Steps: 8,887
Resting HR: 72 bpm
---

Nutrition

Target Calories: 2330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2331 kcal
Actual Macros: C: 256g | P: 246g | F: 45g
Fibre: 25g
Notes:
Another good day achieveing target
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg, NPP 140mg

Injection Details:
RHS Glute 27gx13mm , can feel something in my left Quad but it could also be part of the ongoing soreness amd increased rolling and stretching.

Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHK - 250mcg/250mcg/1.25mg AM and PM (subq)

Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur
---

Support Supplements:

Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.
---

Recovery & Health:

Sleep: 7h 7m
Good sleep last night with only 1 wake up. Score of 76 which i would agree with. Increased REM nearly 1.5hrs and Deep sleep over an hour.

Digestion:
Still no issues here, no sign of indigestion. Another bowel movement last night. Fibre down a bit will continue working in this. I know i could supplement with more psyiullim husk or metamucil but would rather try achieve this through foods if possible

Hydration: 6 L water + electrolytes
---
Side Effects & Adjustments:
Leg is still tight/sore, I feel its a tight Quad issue as everytime after doing couch stretches I have increased movement with less pain. Will just continue rolling and stretching multiple times a day
---
Training:

Session Type: Pull
Warm-Up / Rehab: As per direction from exercise physiologist

Main Lifts:
Chin ups: BW x 15, 10, 10
Close Grip Lat Pulldown: 80kg x 7, 8, 7
DB Row: 42.5kg x 10, 10, 10/ 45kg x 10
Rear Delt Rev Fly: 12.5kg x 12, 12
Face Pull: 45kg x 10, 10, 10
Preacher Curl: 30kg x 10, 10, 10
Hammer Curl: 20kg x 10, 10, 10
Cardio: 30mins 3 deg 3.5km/h
---

Notes:

Training reflections:
Got some new PR's on today's session, really good pump, honestly it's favourite day. Vascularity is increasing across the delts now, be interesting when the EQ really kicks in.

Energy/motivation:
Really good focused day today.

Coaching adjustments:
None yet

Miscellaneous thoughts:
I know AI cops a lot of flack but last couple days I have been short of calorie/macro target, ill punch those metrics in and ask for a meal to meet those metrics and I get options. I generally go for the sweet ones as its after dinner that i work out my totals. Last night for example i ended up making a lava cake of sorts in the microwave with oats, protein powder, egg whites, zero cal maple syrup, cocoa powder and sugar free dark chocolate.

You look amazing, bigger arms and wider shoulders now. Keep the pull day setup as is and add one extra set to preacher curls and hammer curls to pump up

Diet macros look on point. Keep fibre 25–30 g, it's a good level.

 

[Wookie]

You look amazing, bigger arms and wider shoulders now. Keep the pull day setup as is and add one extra set to preacher curls and hammer curls to pump up

Diet macros look on point. Keep fibre 25–30 g, it's a good level.

Thank you its definitely a day i look forward to

 

[LevButlerov]

Thank you its definitely a day i look forward to

Awesome

 

[Wookie]

Week 2
Day 6 — Daily Log

Fasted Body Weight: 98.6kg (+0.7kg)
Blood Pressure: 101/64
Steps: 8,991
Resting HR: 73 bpm
---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2,334 kcal
Actual Macros: C: 262g | P: 246g | F: 47g
Fibre: 28g
Notes:
Meals have been good, appetite generally good, last night I did have some cravings again. Strange how it just comes out of the blue.
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg NPP 140mg

Injection Details:
LHS Glute 27gx13mm
Nothing to note really, can feel a little something in the left Quad but again I think that is more related to how much I'm stretching and rolling it.


Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHK - 250mcg/250mcg/1.25mg AM and PM

Performance / Fat Loss Aids:
Retatrutide - 2mg PW Split Mon/Thur
---

Support Supplements:

Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.

---

Recovery & Health:

Sleep: 7h 58m
Good sleep again, only 1 wake up which aligns with the tracking. Good recovery sleep

Digestion:
Another 2 bowel movements which is good after long gaps while on higher doses of Reta. Signs of the lower dosage and increased fibre and tracking of fibre are working. No signs of bloating or indigestion.

Hydration: 6.5+L water + electrolytes
Bigger day of hydration yesterday
---
Side Effects & Adjustments:

No noticeable sides effects or adjustments yet.
---

Training:

Rest day and some meal prepping

Rehab: Listed below is the rehab movements performed each day

Every Day
Side plank leg raises - 3 x 8 on each side
Horizontal rotator cuff external rotations – 3 x 8–12
IYT (with 2kg) – 3 rounds of 5–7 reps each position
Plank Forearm slides – 3 x 8–12
Banded face pulls – 3 x 10–14
Low band pull aparts 3 x 7 - Scoop and imagine squeezing tennis ball between scaps
Scap Push-up 5 x 5

2-3 x Per Week
DB Reverse Fly - 3 x 8-15
Single arm Lat Pull down - Cable at gym - 3 x 8-15
Low Cable Row - 3 x 8-15
Pallof Press with rotation

Before each session
Foam roller Tpsine Extensions 1-2 minutes
Cat/Cow x 20
T-Spine Circles 3 x 5 each side
---

Notes:

Training reflections:
Increased ROM especially in the thoracic region which has been beneficial in removing tension from the traps and neck where the bulging disc is.
Energy/motivation:
In all honesty every day has been good for energy and motivation, alot of it is in the mind and how you focus yourself. Things have been on the up for a bit now so that reflects back on the day to day.

Coaching adjustments:
None as of yet, check in is tomorrow/Monday. I know there is going to be a slight programming adjustment

Miscellaneous thoughts:
Weekend meal preps. Today was making a LCM style protein bar for myself. Prob used too much coconut oil as a binder macro wise. Also helped wife with a heap of baking for the kids school lunches. Cupcakes, slices, brownies, jelly, banana bread etc. Healthier choices than packet food from the supermarkets and we know whats in them.
Tomorrow will be meals, macro counted for myself and also meals for the family to freeze for quick dinner options throughout the week as we get home late each day as the kids have after school activities everyday.

And most importantly its Bathurst tomorrow

 

[LevButlerov]

Week 2
Day 6 — Daily Log

Fasted Body Weight: 98.6kg (+0.7kg)
Blood Pressure: 101/64
Steps: 8,991
Resting HR: 73 bpm
---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2,334 kcal
Actual Macros: C: 262g | P: 246g | F: 47g
Fibre: 28g
Notes:
Meals have been good, appetite generally good, last night I did have some cravings again. Strange how it just comes out of the blue.
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg NPP 140mg

Injection Details:
LHS Glute 27gx13mm
Nothing to note really, can feel a little something in the left Quad but again I think that is more related to how much I'm stretching and rolling it.


Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHK - 250mcg/250mcg/1.25mg AM and PM

Performance / Fat Loss Aids:
Retatrutide - 2mg PW Split Mon/Thur
---

Support Supplements:

Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.

---

Recovery & Health:

Sleep: 7h 58m
Good sleep again, only 1 wake up which aligns with the tracking. Good recovery sleep

Digestion:
Another 2 bowel movements which is good after long gaps while on higher doses of Reta. Signs of the lower dosage and increased fibre and tracking of fibre are working. No signs of bloating or indigestion.

Hydration: 6.5+L water + electrolytes
Bigger day of hydration yesterday
---
Side Effects & Adjustments:

No noticeable sides effects or adjustments yet.
---

Training:

Rest day and some meal prepping

Rehab: Listed below is the rehab movements performed each day

Every Day
Side plank leg raises - 3 x 8 on each side
Horizontal rotator cuff external rotations – 3 x 8–12
IYT (with 2kg) – 3 rounds of 5–7 reps each position
Plank Forearm slides – 3 x 8–12
Banded face pulls – 3 x 10–14
Low band pull aparts 3 x 7 - Scoop and imagine squeezing tennis ball between scaps
Scap Push-up 5 x 5

2-3 x Per Week
DB Reverse Fly - 3 x 8-15
Single arm Lat Pull down - Cable at gym - 3 x 8-15
Low Cable Row - 3 x 8-15
Pallof Press with rotation

Before each session
Foam roller Tpsine Extensions 1-2 minutes
Cat/Cow x 20
T-Spine Circles 3 x 5 each side
---

Notes:

Training reflections:
Increased ROM especially in the thoracic region which has been beneficial in removing tension from the traps and neck where the bulging disc is.
Energy/motivation:
In all honesty every day has been good for energy and motivation, alot of it is in the mind and how you focus yourself. Things have been on the up for a bit now so that reflects back on the day to day.

Coaching adjustments:
None as of yet, check in is tomorrow/Monday. I know there is going to be a slight programming adjustment

Miscellaneous thoughts:
Weekend meal preps. Today was making a LCM style protein bar for myself. Prob used too much coconut oil as a binder macro wise. Also helped wife with a heap of baking for the kids school lunches. Cupcakes, slices, brownies, jelly, banana bread etc. Healthier choices than packet food from the supermarkets and we know whats in them.
Tomorrow will be meals, macro counted for myself and also meals for the family to freeze for quick dinner options throughout the week as we get home late each day as the kids have after school activities everyday.

And most importantly its Bathurst tomorrow

View attachment 128455

Everything looks dialed in, weight is trending right and your recovery markers show you’re handling the stack well. that rehab plan is clearly paying off.

Macros are on point, protein is right where it should be and fibre adjustments are doing their job. Keep Reta steady at 2 mg split and let the consistency work before any dose change.

 

[stevesmi]

Week 2
Day 6 — Daily Log

Fasted Body Weight: 98.6kg (+0.7kg)
Blood Pressure: 101/64
Steps: 8,991
Resting HR: 73 bpm
---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2,334 kcal
Actual Macros: C: 262g | P: 246g | F: 47g
Fibre: 28g
Notes:
Meals have been good, appetite generally good, last night I did have some cravings again. Strange how it just comes out of the blue.
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg NPP 140mg

Injection Details:
LHS Glute 27gx13mm
Nothing to note really, can feel a little something in the left Quad but again I think that is more related to how much I'm stretching and rolling it.


Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHK - 250mcg/250mcg/1.25mg AM and PM

Performance / Fat Loss Aids:
Retatrutide - 2mg PW Split Mon/Thur
---

Support Supplements:

Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.

---

Recovery & Health:

Sleep: 7h 58m
Good sleep again, only 1 wake up which aligns with the tracking. Good recovery sleep

Digestion:
Another 2 bowel movements which is good after long gaps while on higher doses of Reta. Signs of the lower dosage and increased fibre and tracking of fibre are working. No signs of bloating or indigestion.

Hydration: 6.5+L water + electrolytes
Bigger day of hydration yesterday
---
Side Effects & Adjustments:

No noticeable sides effects or adjustments yet.
---

Training:

Rest day and some meal prepping

Rehab: Listed below is the rehab movements performed each day

Every Day
Side plank leg raises - 3 x 8 on each side
Horizontal rotator cuff external rotations – 3 x 8–12
IYT (with 2kg) – 3 rounds of 5–7 reps each position
Plank Forearm slides – 3 x 8–12
Banded face pulls – 3 x 10–14
Low band pull aparts 3 x 7 - Scoop and imagine squeezing tennis ball between scaps
Scap Push-up 5 x 5

2-3 x Per Week
DB Reverse Fly - 3 x 8-15
Single arm Lat Pull down - Cable at gym - 3 x 8-15
Low Cable Row - 3 x 8-15
Pallof Press with rotation

Before each session
Foam roller Tpsine Extensions 1-2 minutes
Cat/Cow x 20
T-Spine Circles 3 x 5 each side
---

Notes:

Training reflections:
Increased ROM especially in the thoracic region which has been beneficial in removing tension from the traps and neck where the bulging disc is.
Energy/motivation:
In all honesty every day has been good for energy and motivation, alot of it is in the mind and how you focus yourself. Things have been on the up for a bit now so that reflects back on the day to day.

Coaching adjustments:
None as of yet, check in is tomorrow/Monday. I know there is going to be a slight programming adjustment

Miscellaneous thoughts:
Weekend meal preps. Today was making a LCM style protein bar for myself. Prob used too much coconut oil as a binder macro wise. Also helped wife with a heap of baking for the kids school lunches. Cupcakes, slices, brownies, jelly, banana bread etc. Healthier choices than packet food from the supermarkets and we know whats in them.
Tomorrow will be meals, macro counted for myself and also meals for the family to freeze for quick dinner options throughout the week as we get home late each day as the kids have after school activities everyday.

And most importantly its Bathurst tomorrow

View attachment 128455

@Wookie not bad at all on the food. i like the little treat here. i make my own protein bars too

 

[ceo]

Week 2
Day 6 — Daily Log

Fasted Body Weight: 98.6kg (+0.7kg)
Blood Pressure: 101/64
Steps: 8,991
Resting HR: 73 bpm
---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2,334 kcal
Actual Macros: C: 262g | P: 246g | F: 47g
Fibre: 28g
Notes:
Meals have been good, appetite generally good, last night I did have some cravings again. Strange how it just comes out of the blue.
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg NPP 140mg

Injection Details:
LHS Glute 27gx13mm
Nothing to note really, can feel a little something in the left Quad but again I think that is more related to how much I'm stretching and rolling it.


Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHK - 250mcg/250mcg/1.25mg AM and PM

Performance / Fat Loss Aids:
Retatrutide - 2mg PW Split Mon/Thur
---

Support Supplements:

Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.

---

Recovery & Health:

Sleep: 7h 58m
Good sleep again, only 1 wake up which aligns with the tracking. Good recovery sleep

Digestion:
Another 2 bowel movements which is good after long gaps while on higher doses of Reta. Signs of the lower dosage and increased fibre and tracking of fibre are working. No signs of bloating or indigestion.

Hydration: 6.5+L water + electrolytes
Bigger day of hydration yesterday
---
Side Effects & Adjustments:

No noticeable sides effects or adjustments yet.
---

Training:

Rest day and some meal prepping

Rehab: Listed below is the rehab movements performed each day

Every Day
Side plank leg raises - 3 x 8 on each side
Horizontal rotator cuff external rotations – 3 x 8–12
IYT (with 2kg) – 3 rounds of 5–7 reps each position
Plank Forearm slides – 3 x 8–12
Banded face pulls – 3 x 10–14
Low band pull aparts 3 x 7 - Scoop and imagine squeezing tennis ball between scaps
Scap Push-up 5 x 5

2-3 x Per Week
DB Reverse Fly - 3 x 8-15
Single arm Lat Pull down - Cable at gym - 3 x 8-15
Low Cable Row - 3 x 8-15
Pallof Press with rotation

Before each session
Foam roller Tpsine Extensions 1-2 minutes
Cat/Cow x 20
T-Spine Circles 3 x 5 each side
---

Notes:

Training reflections:
Increased ROM especially in the thoracic region which has been beneficial in removing tension from the traps and neck where the bulging disc is.
Energy/motivation:
In all honesty every day has been good for energy and motivation, alot of it is in the mind and how you focus yourself. Things have been on the up for a bit now so that reflects back on the day to day.

Coaching adjustments:
None as of yet, check in is tomorrow/Monday. I know there is going to be a slight programming adjustment

Miscellaneous thoughts:
Weekend meal preps. Today was making a LCM style protein bar for myself. Prob used too much coconut oil as a binder macro wise. Also helped wife with a heap of baking for the kids school lunches. Cupcakes, slices, brownies, jelly, banana bread etc. Healthier choices than packet food from the supermarkets and we know whats in them.
Tomorrow will be meals, macro counted for myself and also meals for the family to freeze for quick dinner options throughout the week as we get home late each day as the kids have after school activities everyday.

And most importantly its Bathurst tomorrow

View attachment 128455

Bro. It's good to see that you meal prepping. And that's good that you cooking for your kids and your wife like that too. @Wookie

 

[ROIDDERS]

Week 2
Day 6 — Daily Log

Fasted Body Weight: 98.6kg (+0.7kg)
Blood Pressure: 101/64
Steps: 8,991
Resting HR: 73 bpm
---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2,334 kcal
Actual Macros: C: 262g | P: 246g | F: 47g
Fibre: 28g
Notes:
Meals have been good, appetite generally good, last night I did have some cravings again. Strange how it just comes out of the blue.
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 525mg, EQ 280mg NPP 140mg

Injection Details:
LHS Glute 27gx13mm
Nothing to note really, can feel a little something in the left Quad but again I think that is more related to how much I'm stretching and rolling it.


Peptides & Regenerative:
HGH – 5 IU PM (subq)
BPC/TB/GHK - 250mcg/250mcg/1.25mg AM and PM

Performance / Fat Loss Aids:
Retatrutide - 2mg PW Split Mon/Thur
---

Support Supplements:

Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.

---

Recovery & Health:

Sleep: 7h 58m
Good sleep again, only 1 wake up which aligns with the tracking. Good recovery sleep

Digestion:
Another 2 bowel movements which is good after long gaps while on higher doses of Reta. Signs of the lower dosage and increased fibre and tracking of fibre are working. No signs of bloating or indigestion.

Hydration: 6.5+L water + electrolytes
Bigger day of hydration yesterday
---
Side Effects & Adjustments:

No noticeable sides effects or adjustments yet.
---

Training:

Rest day and some meal prepping

Rehab: Listed below is the rehab movements performed each day

Every Day
Side plank leg raises - 3 x 8 on each side
Horizontal rotator cuff external rotations – 3 x 8–12
IYT (with 2kg) – 3 rounds of 5–7 reps each position
Plank Forearm slides – 3 x 8–12
Banded face pulls – 3 x 10–14
Low band pull aparts 3 x 7 - Scoop and imagine squeezing tennis ball between scaps
Scap Push-up 5 x 5

2-3 x Per Week
DB Reverse Fly - 3 x 8-15
Single arm Lat Pull down - Cable at gym - 3 x 8-15
Low Cable Row - 3 x 8-15
Pallof Press with rotation

Before each session
Foam roller Tpsine Extensions 1-2 minutes
Cat/Cow x 20
T-Spine Circles 3 x 5 each side
---

Notes:

Training reflections:
Increased ROM especially in the thoracic region which has been beneficial in removing tension from the traps and neck where the bulging disc is.
Energy/motivation:
In all honesty every day has been good for energy and motivation, alot of it is in the mind and how you focus yourself. Things have been on the up for a bit now so that reflects back on the day to day.

Coaching adjustments:
None as of yet, check in is tomorrow/Monday. I know there is going to be a slight programming adjustment

Miscellaneous thoughts:
Weekend meal preps. Today was making a LCM style protein bar for myself. Prob used too much coconut oil as a binder macro wise. Also helped wife with a heap of baking for the kids school lunches. Cupcakes, slices, brownies, jelly, banana bread etc. Healthier choices than packet food from the supermarkets and we know whats in them.
Tomorrow will be meals, macro counted for myself and also meals for the family to freeze for quick dinner options throughout the week as we get home late each day as the kids have after school activities everyday.

And most importantly its Bathurst tomorrow

View attachment 128455

curious to know what is in those marshmellows. hard to find ones that are any good usually @Wookie they have a lot of bad stuff in them

 

[Wookie]

curious to know what is in those marshmellows. hard to find ones that are any good usually @Wookie they have a lot of bad stuff in them

They would just be pure sugar, straight from the shelf in the supermarket. I have been looking for sugar free/low cal ones. The other option i have is i can make my own marshmallows to then melt down for the protein/lcm bars

 

[Wookie]

Weekly Review — Gain Phase | Week 2 (Ending 12th/10/25)
---

Baseline & Overview

Starting Weight: 99.1kg
Current Weight: 98.8g (-0.3kg)
Estimated Body Fat: ~12–13%
Average Sleep: ~6 hrs 56m/night (+56m)
Average Steps: ~6,963 per day
Resting HR: 67 bpm
BP (avg): ~99/64

Measurements (relaxed, no pump):
Waist: 84m (no change)

Arms:
Relaxed: R36cm +/L35.5 cm (no change)
Flexed: R42.6cm +0.5cm/ L42vm + 0.5cm

Chest: 115cm + 1cm

Thighs: R61.5cm / L61cm (no changes)

Calves: R37cm -0.5cm/L37cm -1.5cm

Neck: 44 cm (no change)

Summary:
Week 2 completed of the new gain phase under the coaching of @Gains Man with Sparta products all provided by the legends @UGL OZ @UGL OZ Support Rep . Strength has already started to shift upward with maxes increasing across multiple movements. Some of this will be muscle memory from before my accident back in April. I'm estimating another week or so to get a true guage on where my maxes are for the training concept. Then volume will reduce as I implement the all out efforts for each movement.

---

Nutrition

Target Calories: ~2,330 kcal
Target Macros: C 250 g | P 220 g | F 50 g
Average Calories: ~2,174 kcal
Average Actual: C 216 g | P 219 g | F 49 g
Fibre: ~28 g
Hydration: 6 L daily + electrolytes

Notes:
Alot better this week achieveing target macros. Lookimg at the average for the week i was actually down a liitle on the targets. The cravings have settled down now thankfully. Water has increased by at least 1.5L per day now which will be important with EQ in the mix

Injection Notes:
No PIP or irritation observed from injections other than in the left quad. This could be from the increased stretches and rolling due to the current tightness im experienceing. Inflammation and tightness in left leg has been getting better. I have been stretching and rolling on a foam roller multiple times a day
---

Recovery & Health

Sleep: Sleep has improved on average by nearly 1hr each night which is important for recovery. Blood pressure is in a really good place for the effects EQ can have on the body. Weight has only changed by 300gms down which suggest to me last week was a lot of glycogen/water retention.


Digestion: Good — regular bowel movements due to increased fibre and reduced Reta, no bloating and less indigestion this week.

Hydration: 6 L + electrolytes per day (minimum target with EQ).

Energy: Has been surprisingly good, the new phase has given me drive to focus on.
---

Highlights:

- Strength increase across most of the lifts.
- Noted increased pumps and vascularity is looking good even with increased food
- Weekend included a heap of meal preps for myself and the family.

Improvement opportunities:
- Focus on sticking to calorie goals
- increased leg work as the left leg gets better.

Next Week:
- Will look at mixing training up, adding more exercises and removing the dedicated cardio day as I do cardio everyday

Macros for the meal will probably halve once i serve it up.

 

[Mobster]

That Bath thing is HUGE in Oz

 

[Ulter]

Weekly Review — Gain Phase | Week 2 (Ending 12th/10/25)
---

Baseline & Overview

Starting Weight: 99.1kg
Current Weight: 98.8g (-0.3kg)
Estimated Body Fat: ~12–13%
Average Sleep: ~6 hrs 56m/night (+56m)
Average Steps: ~6,963 per day
Resting HR: 67 bpm
BP (avg): ~99/64

Measurements (relaxed, no pump):
Waist: 84m (no change)

Arms:
Relaxed: R36cm +/L35.5 cm (no change)
Flexed: R42.6cm +0.5cm/ L42vm + 0.5cm

Chest: 115cm + 1cm

Thighs: R61.5cm / L61cm (no changes)

Calves: R37cm -0.5cm/L37cm -1.5cm

Neck: 44 cm (no change)

Summary:
Week 2 completed of the new gain phase under the coaching of @Gains Man with Sparta products all provided by the legends @UGL OZ @UGL OZ Support Rep . Strength has already started to shift upward with maxes increasing across multiple movements. Some of this will be muscle memory from before my accident back in April. I'm estimating another week or so to get a true guage on where my maxes are for the training concept. Then volume will reduce as I implement the all out efforts for each movement.

---

Nutrition

Target Calories: ~2,330 kcal
Target Macros: C 250 g | P 220 g | F 50 g
Average Calories: ~2,174 kcal
Average Actual: C 216 g | P 219 g | F 49 g
Fibre: ~28 g
Hydration: 6 L daily + electrolytes

Notes:
Alot better this week achieveing target macros. Lookimg at the average for the week i was actually down a liitle on the targets. The cravings have settled down now thankfully. Water has increased by at least 1.5L per day now which will be important with EQ in the mix

Injection Notes:
No PIP or irritation observed from injections other than in the left quad. This could be from the increased stretches and rolling due to the current tightness im experienceing. Inflammation and tightness in left leg has been getting better. I have been stretching and rolling on a foam roller multiple times a day
---

Recovery & Health

Sleep: Sleep has improved on average by nearly 1hr each night which is important for recovery. Blood pressure is in a really good place for the effects EQ can have on the body. Weight has only changed by 300gms down which suggest to me last week was a lot of glycogen/water retention.


Digestion: Good — regular bowel movements due to increased fibre and reduced Reta, no bloating and less indigestion this week.

Hydration: 6 L + electrolytes per day (minimum target with EQ).

Energy: Has been surprisingly good, the new phase has given me drive to focus on.
---

Highlights:

- Strength increase across most of the lifts.
- Noted increased pumps and vascularity is looking good even with increased food
- Weekend included a heap of meal preps for myself and the family.

Improvement opportunities:
- Focus on sticking to calorie goals
- increased leg work as the left leg gets better.

Next Week:
- Will look at mixing training up, adding more exercises and removing the dedicated cardio day as I do cardio everyday

Macros for the meal will probably halve once i serve it up.

Maybe it's just me, but you look super lean compared to your previous pictures. I think the digestion is going well for you. Your gut is getting much more tight. @Wookie

 

[Wookie]

Maybe it's just me, but you look super lean compared to your previous pictures. I think the digestion is going well for you. Your gut is getting much more tight. @Wookie

It's quite possible. The previous weekly check-in would have been my first week with the increased cabs. Glycogen/fluid retention plus my left leg was swollen as well. From Sunday to Sunday I'm down 300g but over the fortnight I'm up by 2.6kg

 

[2Thick]

It's quite possible. The previous weekly check-in would have been my first week with the increased cabs. Glycogen/fluid retention plus my left leg was swollen as well. From Sunday to Sunday I'm down 300g but over the fortnight I'm up by 2.6kg

@Wookie ouch that doesn't sound good. what is the deal with the swollen leg? hope that isn't edema

 

[Wookie]

@Wookie ouch that doesn't sound good. what is the deal with the swollen leg? hope that isn't edema

Nah its an injury, unsure when or where it occurred. Unable to bend the leg past 90 without tightness in the Calf and hamstring. Swelling is all but gone now but at its peak was after doing the 13km hike the other weekend with the family. I had some dry needling done and massages. It appears to be a tight Quad as when I roll it out and do some couch stretches It starts to get more ROM. So ive had to modify leg do to mainly isolated movements L/R side with adjusted loading until its back to normal

 

[Wookie]

Week 3
Day 1 — Daily Log

Fasted Body Weight: 99.5 kg (+0.7kg)
Blood Pressure: 106/67
Steps: 3,804
Resting HR: 72 bpm
---

Nutrition

Target Calories: 2,330 kcal
Target Macros: C: 250g | P: 220g | F: 50g
Actual Calories: 2,193 kcal
Actual Macros: C: 200g | P: 224g | F: 48g
Fibre: 39g
Notes:
Even though Actual Calories look down, with all the meal prepping and baking we did yesterday I would definitely be over, mumma can bake some seriously good stuff. Spent nearly all day in the kitchen which is also reflective of the lower steps count. Between the wife and I we did 5 different meals and also cooked a roast lamb for dinner plus 6 or 7 different baked options for the kids lunches so big day overall. The freezer is filled for all of us for a couple of weeks now.
Achived fibre goal, no issues with digestion, appetite is settling down again.
---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta
Test E 525mg, EQ 280mg, NPP 140mg
Injection Details: LHS VG 25gx25mm, nothing to report here everything is going good, no issues or pip. The 10 site rotation definitely helps

Peptides & Regenerative:

HGH – 5 IU PM (subq)
BPC/TB/GHK - 250mcg/250mcg/1.25mg AM and PM

Performance / Fat Loss Aids:
Retatrutide - 2mg PW split Mon/Thur
---

Support Supplements:

Citrus Bergamot, Bio-Curcumin (Turmeric), Digestive Enzymes, Omega-3, Vitamin D3, Selenium, NAC, CoQ10, ALA, Red Yeast Rice + CoQ10, DihydroBerberine, P5P, Multivitamin, Baby Aspirin, TUDCA, Vitamin C + D + Zinc, Magnesium Glycinate, Night Night.

---

Recovery & Health:

Sleep: 5h 58m Poor quality scored at 58
I'd probably agree with this, stayed up past the drowsy effect of the supplements with the wife was worth it tho

Digestion: No bloating, bowel movements increasing which is great after so long at about every 4 days due to Reta.

Hydration: 5 L water + electrolytes
---

Side Effects & Adjustments:
No side effects. Gradually increasing work loading on left leg

---
Training:

Session Type: Legs
Warm-Up / Rehab: Rehab done at home during the day.

Main Lifts: Technogym Equipment
Leg Extension: 100kg x 10, 10, 10
Single Leg Press: 110kg x 10, 10, 10
Hack Squat: 80kg x 10, 10, 10
Laying Leg Curl: 30kg x 10, 10, 10
Standing Calf Raises: Lifefitness Smith
140kg x 10, 10, 10

Cardio: 30 min 3.5 degree @ 4km/h

Pre workout:
1 scoop of Warrior amd Night Warrior,
Novo Drive Intra
---
Notes:

Training reflections:
Left leg is feeling a lot better, was able to do the workout without any issues. I have been using a trigger ball on the hamstring and rolling the quad then doing couch stretches. Did skip the stiff leg deadlifts and the seated Calf raises just to not push the point with the hamstring. Maximal loading is increasing which is good, just need to be mindful of not pushing to hard just because the leg feels good today.

Energy/motivation:
Good Energy and motivation as always

Coaching adjustments:
Training plan will be changing to a slightly different format. Push, Pull, Legs, Upper, Lower possibly. I need to work on my leg development this growth phase as they are lacking in size

Miscellaneous thoughts:
Appetite is still a bit up and down which is a pain at times to contain.