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Plan in mind is to half dose but since I'm halving give it a fair chance at the regular time instead of bringing it forward to tonight
Approved Log Beginner Retatrutide Cut Journal
Perfect bro 
@2G2B bro this is a good workout session. keep up the good work. the shoulder press machine is A+
Day 19
Misc
Well well well, what in the regularly scheduled training do we have here.
Stomach decided to play ball this afternoon so took advantage of it.
As discussed above dose as of 28/09 will be dropped to 0.5mg/week to see if I adjust a little smoother and titrate from there
Second to last session with trainer today
At least they kept it interesting.
Protein a little lacking today diet wise but still adjusting to the size and frequency of meals I can manage on reta.
Meal prepped 5 days of spaghetti so looking forward to that as an easy grab and go
(I swear they're hiding the button from me that lets me bind all the ingredients into a meal like the wrap)
Diet
Daily Totals:
Hydration Estimate: 3569 ml
Workouts
Workout 30 Minutes With Exercise Physiologist
Fun 30 Minute Super Set of New Movements, as follows:
8 x 20 kg Bent-over Barbell Row Overhand
8 x 20 kg Bent-over Barbell Row Underhand
8 x Body Weight Lateral Lunges
8 x Body Weight Calf Raises
8 x 20 kg High-Low Single Arm Cable Press x Each Side
mainly just testing things that could impact my back to check stability.
Workout 7:40 PM -> 9:45 PM
20 Minutes Cycling
Machine Decline Chest Press
8 x 30.5 kgs
10 x 35.5 kgs (guessed 2 rir)
15 x 13.5 kgs (failure)
Machine Shoulder Press
8 x 41.5 kgs
10 x 41.5 kgs (low rir)
12 x 41.5 kgs (failure)
Dumbbell Preacher curl
8 x 17.5 kgs
8 x 17.5 kgs
8 x 17.5 kgs
Machine Triceps Pushdown
8 x 52 kg
8 x 52 kg
8 x 52 kg
Cable Pallof press
8 x 12.5kgs
8 x 12.5kgs
8 x 12.5kgs
Ez-Bar Reverse Curl
8 x 25 kg
8 x 25 kg (failure)
8 x 25 kg (failure)
Dead Bug Variant 2
(Dead bug but 1 shoulder remains on the mat and the other raises a dumbbell until that should isn't on the ground and hold for movement)
8 x 5 kg Raised x Each Side
8 x 5 kg Raised x Each Side (failure)
8 x 5 kg Raised x Each Side (failure)
Misc
Well well well, what in the regularly scheduled training do we have here.
Stomach decided to play ball this afternoon so took advantage of it.
As discussed above dose as of 28/09 will be dropped to 0.5mg/week to see if I adjust a little smoother and titrate from there
Second to last session with trainer today
At least they kept it interesting.Protein a little lacking today diet wise but still adjusting to the size and frequency of meals I can manage on reta.
Meal prepped 5 days of spaghetti so looking forward to that as an easy grab and go
(I swear they're hiding the button from me that lets me bind all the ingredients into a meal like the wrap)
Diet
Daily Totals:
Hydration Estimate: 3569 ml
Workouts
Workout 30 Minutes With Exercise Physiologist
Fun 30 Minute Super Set of New Movements, as follows:
8 x 20 kg Bent-over Barbell Row Overhand
8 x 20 kg Bent-over Barbell Row Underhand
8 x Body Weight Lateral Lunges
8 x Body Weight Calf Raises
8 x 20 kg High-Low Single Arm Cable Press x Each Side
mainly just testing things that could impact my back to check stability.
Workout 7:40 PM -> 9:45 PM
20 Minutes Cycling
Machine Decline Chest Press
8 x 30.5 kgs
10 x 35.5 kgs (guessed 2 rir)
15 x 13.5 kgs (failure)
Machine Shoulder Press
8 x 41.5 kgs
10 x 41.5 kgs (low rir)
12 x 41.5 kgs (failure)
Dumbbell Preacher curl
8 x 17.5 kgs
8 x 17.5 kgs
8 x 17.5 kgs
Machine Triceps Pushdown
8 x 52 kg
8 x 52 kg
8 x 52 kg
Cable Pallof press
8 x 12.5kgs
8 x 12.5kgs
8 x 12.5kgs
Ez-Bar Reverse Curl
8 x 25 kg
8 x 25 kg (failure)
8 x 25 kg (failure)
Dead Bug Variant 2
(Dead bug but 1 shoulder remains on the mat and the other raises a dumbbell until that should isn't on the ground and hold for movement)
8 x 5 kg Raised x Each Side
8 x 5 kg Raised x Each Side (failure)
8 x 5 kg Raised x Each Side (failure)
gotta love this one @2G2B nice job man. impressive as always Nice weight training.
@2G2B A great job on this, my friend. Bicep curl machine. And high low cable row are on point.
bros you are all in for sure! this workout is on point. the 20 minutes of cycling is outstanding @2G2B
I'm very impressed with this steady training that you're doing. Also really cool that you have a hydration estimate. That's pretty fun.@2G2B Overall, a really good one.
yeah when the weather gets hot here in April it seems like something is always wrong with the AC.
Wolfenstein
Suspended February 2026
Feeling a bit warmer is absolutely a side effect from Reta, which you probably only will experience on Reta and no other GLPs due to the glucagon agonist which definitely increases energy expenditure, blood flow, peripheral circulation etc.. if I go too high on the dose I feel like I’m sunburnt and very hot to touch. It’s never a one size fits all peptide some people get a huge response to 1mg whereas others go up almost instantly. This is why the 1mg starting dose is recommended. Good choice going to 500mcg a week and titrate up from there brother
Day 20
Misc
Feeling a little too normal again, feels good to not be locked in the bathroom, hoping the upcoming 0.5mg keeps me rolling smooth.
Still enjoying being a tank top person now and seeing how much my body has changed, almost enjoy just stopping in front of the mirror now instead of scuttling out of the bathroom not wanting to look at myself.
Been thinking over the last few days.
Now that I've started my weight loss/fitness/body building journey I have taken more notice of the amount of foundational muscle I get to start out with compared to a lot of people I see giving it their all in the gym.
It feels really undeserved given before this lapse in my back and focus on fitness and recovery I'd maybe only stepped foot in a gym 10-15 times over my life.
I guess it's just more drive to see what this body can do if I give it the fuel it needs and keep on track.
Diet
Daily Totals:
Hydration Estimate: 3181 ml
Workouts
Workout 9:00 AM -> 10:00 AM
60 Minutes Cycling
Workout 7:40 PM -> 9:45 PM
20 Minutes Cycling
Incline Barbell Bench Press
8 x 65 kg
8 x 65 kg
8 x 70 kg
Seated Dumbbell Shoulder Press
8 x 25 kgs
8 x 25 kgs
8 x 25 kgs
Machine Bicep Curl
8 x 52
8 x 52
11 x 52
Machine Seated Dips
8 x 80 kg
8 x 80 kg
8 x 80 kg
High-Low Iso-Lateral Cable Row
8 x 17.5 kg x Each Side
8 x 17.5 kg x Each Side
8 x 17.5 kg x Each Side
High-Low Iso-Lateral Cable Press
8 x 17.5 kg x Each Side
8 x 15 kg x Each Side
8 x 15 kg x Each Side
Lat Pulldown
8 x 65 kg
8 x 65 kg
8 x 65 kg
Misc
Feeling a little too normal again, feels good to not be locked in the bathroom, hoping the upcoming 0.5mg keeps me rolling smooth.
Still enjoying being a tank top person now and seeing how much my body has changed, almost enjoy just stopping in front of the mirror now instead of scuttling out of the bathroom not wanting to look at myself.
Been thinking over the last few days.
Now that I've started my weight loss/fitness/body building journey I have taken more notice of the amount of foundational muscle I get to start out with compared to a lot of people I see giving it their all in the gym.
It feels really undeserved given before this lapse in my back and focus on fitness and recovery I'd maybe only stepped foot in a gym 10-15 times over my life.
I guess it's just more drive to see what this body can do if I give it the fuel it needs and keep on track.
Diet
Daily Totals:
Hydration Estimate: 3181 ml
Workouts
Workout 9:00 AM -> 10:00 AM
60 Minutes Cycling
Workout 7:40 PM -> 9:45 PM
20 Minutes Cycling
Incline Barbell Bench Press
8 x 65 kg
8 x 65 kg
8 x 70 kg
Seated Dumbbell Shoulder Press
8 x 25 kgs
8 x 25 kgs
8 x 25 kgs
Machine Bicep Curl
8 x 52
8 x 52
11 x 52
Machine Seated Dips
8 x 80 kg
8 x 80 kg
8 x 80 kg
High-Low Iso-Lateral Cable Row
8 x 17.5 kg x Each Side
8 x 17.5 kg x Each Side
8 x 17.5 kg x Each Side
High-Low Iso-Lateral Cable Press
8 x 17.5 kg x Each Side
8 x 15 kg x Each Side
8 x 15 kg x Each Side
Lat Pulldown
8 x 65 kg
8 x 65 kg
8 x 65 kg
This is great news beother and a big relief as well i bet!Well well well, what in the regularly scheduled training do we have here.
Stomach decided to play ball this afternoon so took advantage of it.
As discussed above dose as of 28/09 will be dropped to 0.5mg/week to see if I adjust a little smoother and titrate from there
Loved reading this nro this is what it is about! The tanks, the flexes, the double looks in the mirror arent for others, they are for us. The more progress we make, the more changes we see just burn the fire a little bigger everytime. Every new line in a muscle, every new vein that becomes visible all the little things add up and before your know it none of this feels like hard work because you come to love the process so fucking much. Like the best addiction you could ever create.
You will be surprised on the muscle you have bro, takes a lot for our bodies to carry around weight of any sort and takes muscle to do that. Even if it was hidden away at the start.
Keep going brother your momentum will build faster and faster as the days roll by
LevButlerov
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That’s a big shift in mindset already, being able to actually enjoy what you see in the mirror instead of avoiding it is huge progress. You’re moving solid weight too for someone only 20 days into really locking in, pressing 70 kg on incline and 25 kg dumbbells overhead is a strong baseline. Volume is there with cycling on top, so fat loss will keep ticking while strength builds. Diet and hydration look consistent, so just keep fueling and stacking those sessions, the muscle foundation you mentioned will only show more as you lean down further.
@2G2B not a bad idea on your training if you have the time to do it. Nice work on this one
Day 21
Misc
First pin of 0.5mg, lets see if I ride a little smoother. My goofy ass bent the needle trying to go into the vial at an angle so there was a little discomfort tonight but nothing worse than how I feel when I see myself at my max weight so.
Had a long weekend so dinner today is a little bit of a relax and reset with the dog and a movie instead of something serious.
Finding it easier to drink my meals either side of the day and eat something more substantial around the middle with how reta seems to hit me so far.
Diet
Daily Totals:
Hydration Estimate: 2850 ml
Workouts
Workout 8:00 AM -> 9:00 AM
60 Minutes Cycling
Workout 7:40 PM -> 9:45 PM
20 Minutes Cycling
Flat Barbell Bench Press
8 x 65 kg
8 x 65 kg
8 x 70 kg
Machine Shoulder Press
8 x 60 kg
8 x 70 kg
8 x 70 kg
Machine Bicep Curl
8 x 50 kg
8 x 50 kg
8 x 50 kg
Single Arm Tricep Pushdown
8 x 15 kg x Each Side
8 x 12.5 kg x Each Side
8 x 12.5 kg x Each Side
Dead Hang
25 Seconds
30 Seconds
25 Seconds
Side Lunges
8 x Body Weight x Each Side
4 x Body Weight x Each Side
8 x Body Weight x Each Side
Angled Leg Press
8 x 89 kg
8 x 117 kg
8 x 117 kg
Lying Leg Curl
8 x 40 kg
8 x 40 kg
8 x 50 kg
Misc
First pin of 0.5mg, lets see if I ride a little smoother. My goofy ass bent the needle trying to go into the vial at an angle so there was a little discomfort tonight but nothing worse than how I feel when I see myself at my max weight so.
Had a long weekend so dinner today is a little bit of a relax and reset with the dog and a movie instead of something serious.
Finding it easier to drink my meals either side of the day and eat something more substantial around the middle with how reta seems to hit me so far.
Diet
Daily Totals:
Hydration Estimate: 2850 ml
Workouts
Workout 8:00 AM -> 9:00 AM
60 Minutes Cycling
Workout 7:40 PM -> 9:45 PM
20 Minutes Cycling
Flat Barbell Bench Press
8 x 65 kg
8 x 65 kg
8 x 70 kg
Machine Shoulder Press
8 x 60 kg
8 x 70 kg
8 x 70 kg
Machine Bicep Curl
8 x 50 kg
8 x 50 kg
8 x 50 kg
Single Arm Tricep Pushdown
8 x 15 kg x Each Side
8 x 12.5 kg x Each Side
8 x 12.5 kg x Each Side
Dead Hang
25 Seconds
30 Seconds
25 Seconds
Side Lunges
8 x Body Weight x Each Side
4 x Body Weight x Each Side
8 x Body Weight x Each Side
Angled Leg Press
8 x 89 kg
8 x 117 kg
8 x 117 kg
Lying Leg Curl
8 x 40 kg
8 x 40 kg
8 x 50 kg
Nice workout
LevButlerov
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Bench and shoulder press numbers are solid, pressing 70kg for sets while on retatrutide and cutting food back shows you’re holding strength. Leg press moving into 117kg and curls at 50kg round out lower well. The split meals with shakes early and late make sense with how reta hits, and keeping hydration close to 3L is a good spot.
Diet is on point Bru
Day 22
Misc
0.5 mg of reta has been treating me well today, will be interesting to see how long the effects last, might end up being a 0.5 twice a week split since I usually felt 1 mg taper Friday through Sunday.
Let me tell you it's an entirely more pleasant grounded experience when you aren't having your shit rocked by sides.
Didn't think I was feeling it at all until I went to have lunch and had to split it into two servings because I just couldn't eat it.
Unsure if it's age, diet, or the fact I started working out but noticed my stomach and chest and getting a new fuzz of denser hair.
Weights were feeling good today so tired to sneak a couple numbers up in reps.
I wanted to try doing scap pull ups and thought I nailed the first set, started the second in front of the mirror and realized I was just curling my range of motion. Kept trying to isolate my scaps but just couldn't so moved on, going to ask my trainer if they have any queues on friday.
Diet
Daily Totals:
Hydration Estimate: 2914 ml
Workouts
Workout 10:00 AM -> 11:00 AM
60 Minutes Cycling
Workout 7:40 PM -> 9:45 PM
20 Minutes Cycling
Dumbbell Incline Bench Press
8 x 30 kgs
10 x 30 kgs (f)
10 x 30 kgs (f)
Dumbbell Seated Shoulder Press
8 x 25 kgs
10 x 25 kgs (f)
10 x 25 kgs (f)
Dumbbell Preacher Curl
8 x 17.5 kgs
10 x 17.5 kgs (f)
10 x 17.5 kgs (f)
Single Arm Tricep Pushdown
8 x 12.5 kgs
10 x 12.5 kgs
12 x 12.5 kgs (f)
Scapular Pull Up
8 x Body Weight
Iso-Lateral high to Low Rows
8 x 20 kg
8 x 20 kg
8 x 20 kg (f)
Lat Pulldown
8 x 67.5 kg
8 x 67.5 kg
8 x 67.5 kg
Misc
0.5 mg of reta has been treating me well today, will be interesting to see how long the effects last, might end up being a 0.5 twice a week split since I usually felt 1 mg taper Friday through Sunday.
Let me tell you it's an entirely more pleasant grounded experience when you aren't having your shit rocked by sides.
Didn't think I was feeling it at all until I went to have lunch and had to split it into two servings because I just couldn't eat it.
Unsure if it's age, diet, or the fact I started working out but noticed my stomach and chest and getting a new fuzz of denser hair.
Weights were feeling good today so tired to sneak a couple numbers up in reps.
I wanted to try doing scap pull ups and thought I nailed the first set, started the second in front of the mirror and realized I was just curling my range of motion. Kept trying to isolate my scaps but just couldn't so moved on, going to ask my trainer if they have any queues on friday.
Diet
Daily Totals:
Hydration Estimate: 2914 ml
Workouts
Workout 10:00 AM -> 11:00 AM
60 Minutes Cycling
Workout 7:40 PM -> 9:45 PM
20 Minutes Cycling
Dumbbell Incline Bench Press
8 x 30 kgs
10 x 30 kgs (f)
10 x 30 kgs (f)
Dumbbell Seated Shoulder Press
8 x 25 kgs
10 x 25 kgs (f)
10 x 25 kgs (f)
Dumbbell Preacher Curl
8 x 17.5 kgs
10 x 17.5 kgs (f)
10 x 17.5 kgs (f)
Single Arm Tricep Pushdown
8 x 12.5 kgs
10 x 12.5 kgs
12 x 12.5 kgs (f)
Scapular Pull Up
8 x Body Weight
Iso-Lateral high to Low Rows
8 x 20 kg
8 x 20 kg
8 x 20 kg (f)
Lat Pulldown
8 x 67.5 kg
8 x 67.5 kg
8 x 67.5 kg
Attachments
Good workout on the shoulders bro
LevButlerov
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0.5mg retatrutide is clearly smoother for you, splitting the dose twice a week makes sense if it keeps the appetite suppression steady without hammering you. Hair growth is just part of the ride with hormones shifting, nothing to stress.
Training looks strong with 30kg inclines and 25kg seated presses for solid reps, plus good work on rows and pulldowns. Ask your trainer on scap pull up cues, once you get the motion right it’ll add a lot to your back work. Macros are lining up fine, keep logging totals so you can see how it supports the weight jumps.
@2G2B another good workout. You put together some excellent training. I like it a lot.
Reta is on my list to try sounds exciting
Split dose for the win i reckon. Glad to here it is all going smoother for you now brother 
Bros. This an excellent training session right here. The dumbbell preacher curl. One of my favorites. Get a nice pump. @2G2B
I fucking knew it, should've trusted my gut I cooked the spelling
Cheers boys
Trying to keep locked in and not get dragged down by losing my first ever trainer at the end of the week.Experimenting with some more variants/machines so slowly finding my pace on those across sessions but keeping it interesting.
Day 23
Misc
Well, there were some minor sides but nothing like I was experiencing on 1mg and passed so early in the day they didn't really impact anything.
Other than waking up for my morning cycle at 7 today and absolutely being rocked by the most mind blowing stomach cramps I've ever felt.
Considering I've had them at no other point I can discern on reta I might've just got a little dehydrated overnight so going to try taking an electrolyte pack with tonight supps.
They did last from like 7 AM to about midday and I thought I was going to die every time they hit so I ended up missing morning cardio.
Amused every time I forget I'm on reta and pull out one of my meal preps and end up having to split it into two meals because it's humanly impossible to power through eating the whole meal in one go.
Diet
Daily Totals:
Hydration Estimate: 2913 ml
Workouts
Workout 7:40 PM -> 9:45 PM
Machine Iso-Lateral Decline Chest Press
8 x 41 kgs
10 x 41 kgs
12 x 41 kgs (f)
Machine Shoulder Press
8 x 60 kg
10 x 70 kg (f)
10 x 70 kg (f)
Reverse Zottman Curls
6 x 17.5 kgs
8 x 15.0 kgs
6 x 15.0 kgs (f)
2 x 15.0 kgs (f)
Cable Pallof Press
8 x 12.5 kg x Each Side
8 x 15.0 kg x Each Side
8 x 15.0 kg x Each Side
Cable Tricep Pushdown
8 x 25 kg
8 x 35 kg (f)
8 x 35 kg (f)
Dead Bug Variant
8 x Each Side + 5 kg Raised
8 x Each Side + 5 kg Raised (f)
8 x Each Side + 5 kg Raised (f)
Pushups
10 x Body Weight
10 x Body Weight
10 x Body Weight
Misc
Well, there were some minor sides but nothing like I was experiencing on 1mg and passed so early in the day they didn't really impact anything.
Other than waking up for my morning cycle at 7 today and absolutely being rocked by the most mind blowing stomach cramps I've ever felt.
Considering I've had them at no other point I can discern on reta I might've just got a little dehydrated overnight so going to try taking an electrolyte pack with tonight supps.
They did last from like 7 AM to about midday and I thought I was going to die every time they hit so I ended up missing morning cardio.
Amused every time I forget I'm on reta and pull out one of my meal preps and end up having to split it into two meals because it's humanly impossible to power through eating the whole meal in one go.
Diet
Daily Totals:
Hydration Estimate: 2913 ml
Workouts
Workout 7:40 PM -> 9:45 PM
Machine Iso-Lateral Decline Chest Press
8 x 41 kgs
10 x 41 kgs
12 x 41 kgs (f)
Machine Shoulder Press
8 x 60 kg
10 x 70 kg (f)
10 x 70 kg (f)
Reverse Zottman Curls
6 x 17.5 kgs
8 x 15.0 kgs
6 x 15.0 kgs (f)
2 x 15.0 kgs (f)
Cable Pallof Press
8 x 12.5 kg x Each Side
8 x 15.0 kg x Each Side
8 x 15.0 kg x Each Side
Cable Tricep Pushdown
8 x 25 kg
8 x 35 kg (f)
8 x 35 kg (f)
Dead Bug Variant
8 x Each Side + 5 kg Raised
8 x Each Side + 5 kg Raised (f)
8 x Each Side + 5 kg Raised (f)
Pushups
10 x Body Weight
10 x Body Weight
10 x Body Weight
bros lock it in!I fucking knew it, should've trusted my gut I cooked the spelling
Cheers boys
Experimenting with some more variants/machines so slowly finding my pace on those across sessions but keeping it interesting.
This is another fantastic training session. At this point, we definitely expect it from you. @2G2B Keep up the good work.
@2G2B This is another excellent training session, you put together. The dumbbell preacher curls are my favorite of all. I bet you had a nice pump
excellent workouts you are putting together. i love the single arm tricep pushdowns. keep it up! @2G2B
@2G2B Solid work man.....great updates.........
LevButlerov
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Those stomach cramps sound brutal but if it only hit once and you were dry overnight, the electrolyte pack with your supps should smooth that out. Retatrutide will keep making those meals feel massive, splitting them into two is normal, that’s the appetite suppression kicking hard.
Diet numbers are lined up clean and hydration just under 3L is decent but you could push a bit more with the cramps you had. Training went well, presses and pushdowns moving weight fine, just keep pressing progression on those machines and curls will catch up once arms aren’t as fatigued from the pressing.
Day 24
Misc
Aaaaaaaaaaaaaaaaaaaaaaaaaaaaaa one of those days in the gym where every time you have a next exercise in mind there a group of like 10 kids using all the machines. Going to list things in the regular order but let me tell you the order was chaotic as anything tonight.
No cramps a win, but also fear of cramps kept me from sleeping like all night so once again we missed the morning cardio, but it's coming back I promise.
Just general thoughts on my reta experience on a more tolerable dose for me, I am in a pleasant position of still getting hunger signalling as I should regularly around meal times but it's really just stopping me from over-eating or eating a standard meals worth of food.
I had expected it to be like all the sema stories where you just starve yourself because you're just not hungry at all but this feels a lot more practical of a substance with the way it's working for me. Excited to see how it plays out in the long run.
Still gives me wiggle room to work on my willpower and cravings but if I slip up I wont be able to over indulge anymore which is pretty cool.
(due to the weird ass order today triceps were last and just didn't have the gas to hit my regular weight just wanted to get some volume in still)
Also booked some fasted bloods for first thing tomorrow morning, those will be interesting, not that I'm running a cycle of anything interesting just a good baseline now that I'm almost a year into consistent lifting.
Diet
Daily Totals:
Hydration Total: 3092 ml
Workouts
20 Minutes Cycling
Dumbbell Bench Press
10 x 30 kgs
10 x 30 kgs
10 x 30 kgs
Machine Reverse Fly
8 x 50 kg
8 x 50 kg
8 x 50 kg
Reverse Barbell Curl
8 x 25 kg
8 x 25 kg
8 x 25 kg
Barbell Preacher Curl
8 x 37.5 kg
6 x 37.5 kg
2 x 37.5 kg
10 x 27.5 kg
Machine Tricep Pushdown
8 x 39 kg
8 x 39 kg
8 x 39 kg
Goblet Squats
8 x 26 kg
8 x 26 kg
8 x 26 kg (pulse set)
Slide Leg Press
8 x 117 kg
8 x 117 kg
8 x 117 kg
Side Lunge
8 x Body Weight
8 x Body Weight
8 x Body Weight
Misc
Aaaaaaaaaaaaaaaaaaaaaaaaaaaaaa one of those days in the gym where every time you have a next exercise in mind there a group of like 10 kids using all the machines. Going to list things in the regular order but let me tell you the order was chaotic as anything tonight.
No cramps a win, but also fear of cramps kept me from sleeping like all night so once again we missed the morning cardio, but it's coming back I promise.
Just general thoughts on my reta experience on a more tolerable dose for me, I am in a pleasant position of still getting hunger signalling as I should regularly around meal times but it's really just stopping me from over-eating or eating a standard meals worth of food.
I had expected it to be like all the sema stories where you just starve yourself because you're just not hungry at all but this feels a lot more practical of a substance with the way it's working for me. Excited to see how it plays out in the long run.
Still gives me wiggle room to work on my willpower and cravings but if I slip up I wont be able to over indulge anymore which is pretty cool.
(due to the weird ass order today triceps were last and just didn't have the gas to hit my regular weight just wanted to get some volume in still)
Also booked some fasted bloods for first thing tomorrow morning, those will be interesting, not that I'm running a cycle of anything interesting just a good baseline now that I'm almost a year into consistent lifting.
Diet
Daily Totals:
Hydration Total: 3092 ml
Workouts
20 Minutes Cycling
Dumbbell Bench Press
10 x 30 kgs
10 x 30 kgs
10 x 30 kgs
Machine Reverse Fly
8 x 50 kg
8 x 50 kg
8 x 50 kg
Reverse Barbell Curl
8 x 25 kg
8 x 25 kg
8 x 25 kg
Barbell Preacher Curl
8 x 37.5 kg
6 x 37.5 kg
2 x 37.5 kg
10 x 27.5 kg
Machine Tricep Pushdown
8 x 39 kg
8 x 39 kg
8 x 39 kg
Goblet Squats
8 x 26 kg
8 x 26 kg
8 x 26 kg (pulse set)
Slide Leg Press
8 x 117 kg
8 x 117 kg
8 x 117 kg
Side Lunge
8 x Body Weight
8 x Body Weight
8 x Body Weight
LevButlerov
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Weights look steady even with the chaos in the gym, 30s for bench and 117 on slide press kept the base work in, and arms still got volume even if the order was off. Good call keeping triceps moving even if the load dipped, better to get blood in than skip.
Reta seems to be sitting in the sweet spot for you, appetite signals are still there but not letting you spill over which is way more sustainable long term than the sema style complete shutdown.
For the bloods, fasting 8–10 hours is the key part, the “no training 24 hours before” guideline is more to avoid skewed liver enzymes, CK, or glucose markers. If you just want a clean baseline it’s not critical, but if you want textbook numbers then taking the day off before is ideal.
You don't need to worry about 24 hour no training.
LevButlerov
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It's good to get more blood out, no issue
@2G2B side lunge and slide leg press is outstanding. i like the barbell preacher curls. and the machine tricep pushdowns as well
bros what time of day you go workout? maybe you can work in with the kids when you go? @2G2B this way you can teach them too and win/win for all
goblet squats and slide leg press is on point. the side lunge and machine tricep pushdowns are my favorites too. i love this layout @2G2B
@2G2B barbell preacher curl is outstanding. and the finish with side lunge. that is a great secret exercise few do
Day 25
Little bit of a disappointing one to own up to but the journey is about honesty.
Wont be any diet or workouts logged this day sadly.
Just had a little cumulative series of events that I just don't have the emotional bandwidth or support to just overlook and push through today.
I'd like to blame the morning bloods and mild arm discomfort for this spiral but really I got a letter from the hospital saying they've denied my referral for surgery/triage without assessment and to take it up with my doctor.
Just with how hard this has all been from the onset of the injury this is just majorly crushing to me.
Already booked an appointment with the doctor for Monday to ask what the fuck is going on because apparently they notified him two weeks ago and sent them a letter about why but they haven't bothered to be in touch whilst I've been waiting to know if I'll get scans or surgery for my back.
Just feels like I can do everything right, eat every meal, do every set, try my best with my situation and there's always going to be something out of my control to kick me back down.
Things should be back to scheduled programming tomorrow hopefully, last session with the trainer I've worked through all my rehab with thus far, going to be interesting to have to develop that bond with someone else.
Little bit of a disappointing one to own up to but the journey is about honesty.
Wont be any diet or workouts logged this day sadly.
Just had a little cumulative series of events that I just don't have the emotional bandwidth or support to just overlook and push through today.
I'd like to blame the morning bloods and mild arm discomfort for this spiral but really I got a letter from the hospital saying they've denied my referral for surgery/triage without assessment and to take it up with my doctor.
Just with how hard this has all been from the onset of the injury this is just majorly crushing to me.
Already booked an appointment with the doctor for Monday to ask what the fuck is going on because apparently they notified him two weeks ago and sent them a letter about why but they haven't bothered to be in touch whilst I've been waiting to know if I'll get scans or surgery for my back.
Just feels like I can do everything right, eat every meal, do every set, try my best with my situation and there's always going to be something out of my control to kick me back down.
Things should be back to scheduled programming tomorrow hopefully, last session with the trainer I've worked through all my rehab with thus far, going to be interesting to have to develop that bond with someone else.
the goblet squats and slide leg press is outstanding. and the side lunges are very cool! You don't see too many workouts like this. @2G2B
@2G2B being hydrated is some damn important!
@2G2B This is an excellent log!!! I'll be following. And I came in here late on this one but welcome to EVO brother!!!
I like to see you've increased the protein and lowered your fat. Stomach issues might be the fat digestion with Reta on board. I haven't scrolled through the whole log and the answer may be in there but what are you taking for digestive aids? Psyllium husk, Apple Cider Vinegar, Digest Gold (digestive enzymes), any additional fiber, etc?
I like to see you've increased the protein and lowered your fat. Stomach issues might be the fat digestion with Reta on board. I haven't scrolled through the whole log and the answer may be in there but what are you taking for digestive aids? Psyllium husk, Apple Cider Vinegar, Digest Gold (digestive enzymes), any additional fiber, etc?
Had to dig it up myself, it was worked on between days 1-7 and didn't know how to append to main post once finalised
Welcome to watching me suffer for the greater good
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Days like that happen, especially when you get hit with news like that hospital letter after putting so much into recovery. It’s frustrating when the system drags and you’re left hanging, but you’ve already lined up a doctor’s appointment which is the right move. Taking one day off doesn’t undo the meals, sets, and discipline you’ve stacked up, it just shows you’re human.
Getting back in tomorrow with your trainer is the best way forward, finish that last session strong and carry the progress into whoever you work with next. You’ve already proven you’ll do the work, the setback is just paperwork, not your actual results.
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no estrogen? or did I miss it?
and what are you taking for kidneys liver?
I am unfortunately at the mercy of a subsidized for-purpose test instead of general boards.
Only thing still pending says Prolactin.
If there is anything that would cause me to want to seek further testing based on the results though I can follow up with doc on Mondays app.
Also no supps/meds for either only the genetic supp list above.
Anything I should be taking based on this is also news to me based on this
Can't seem to embed the iron, magnesium and thyroid function that just also cleared from mobile anymore but they should be attached
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Since you’re not on any meds or extra supps besides the basics already listed, there isn’t anything obvious missing. Prolactin is in order. But I dont see e2 and test?
sadly E2 wasn't included in the tests I had available to me. I was also not on the ball enough to know what I would have needed to tick on top of what was tested by default
Test and free test were in the hormone tab
.
which doesn't look ideal, I'm not super sciencey/doctory BUT, I THINK it's going like...
Standard Test level within range but disconnected from free test being weirdly low.
In absence of an estradiol test but in presence of higher than normal SHBG and high TSH Thyroid test I should include a query in my Monday doctors appointment about getting the thyroid free T3/T4 test done to see if that's whats dropping my free test by somehow boosting SHBG..?
Could be talking out my ass though, idk shit about blood.
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Day 26
Misc
Well, bloods came back faster than expected. (see messily above in string of posts)
Not thrilled about the discrepancy between Test and Free Test but at least it also shed light on avenues to pursue with my doctor towards figuring out why.
Was a nice final day with my trainer, going to be really weird to go in next time and just have someone else.
I think on most things tonight I tried to use the emotions to push the most volume I've moved on most of these movements before, not really weight PBs but increased the sets at my max weights.
Also turns out I was doing scapular engagement correctly I just was very unfamiliar with the movement and it felt like I was curling up due to arm fatigue from previous sets but if held back got nuked and started shaking.
Diet
Daily totals:
Hydration Estimate: 3008 ml
Workouts
Workout 30 Minute Super Set With Trainer
Just rotated between:
8 x Bent Over Barbell Rows x 20 kg
8 x Bent Over Over-Hand Barbell Rows x 20 kg
6 x Kettle Bell Side Lunges x Each Side x 6 kg
8 x Iso-Lateral Cable Press x 12.5 kg
Workout 7:40 PM -> 9:30 PM
20 Minutes Cycling
Incline Bench Press
8 x 70 kg
8 x 70 kg
8 x 70 kg
Seated Dumbell Shoulder Press
8 x 27.5 kgs
8 x 27.5 kgs
8 x 27.5 kgs
Machine Bicep Curls
8 x 52 kg
8 x 52 kg
8 x 52 kg
Single Arm Tricep Pushdown
8 x 15 kgs x Each Side
8 x 15 kgs x Each Side
8 x 15 kgs x Each Side
Active/Scapular Hang
20 seconds
30 seconds
30 seconds
Lat Pulldown
8 x 67.6 kg
10 x 67.5 kg
10 x 67.5 kg
Iso-Lateral High to Low Row
8 x 17.5 kgs x Each Side
8 x 17.5 kgs x Each Side
8 x 17.5 kgs x Each Side
Misc
Well, bloods came back faster than expected. (see messily above in string of posts)
Not thrilled about the discrepancy between Test and Free Test but at least it also shed light on avenues to pursue with my doctor towards figuring out why.
Was a nice final day with my trainer, going to be really weird to go in next time and just have someone else.
I think on most things tonight I tried to use the emotions to push the most volume I've moved on most of these movements before, not really weight PBs but increased the sets at my max weights.
Also turns out I was doing scapular engagement correctly I just was very unfamiliar with the movement and it felt like I was curling up due to arm fatigue from previous sets but if held back got nuked and started shaking.
Diet
Daily totals:
Hydration Estimate: 3008 ml
Workouts
Workout 30 Minute Super Set With Trainer
Just rotated between:
8 x Bent Over Barbell Rows x 20 kg
8 x Bent Over Over-Hand Barbell Rows x 20 kg
6 x Kettle Bell Side Lunges x Each Side x 6 kg
8 x Iso-Lateral Cable Press x 12.5 kg
Workout 7:40 PM -> 9:30 PM
20 Minutes Cycling
Incline Bench Press
8 x 70 kg
8 x 70 kg
8 x 70 kg
Seated Dumbell Shoulder Press
8 x 27.5 kgs
8 x 27.5 kgs
8 x 27.5 kgs
Machine Bicep Curls
8 x 52 kg
8 x 52 kg
8 x 52 kg
Single Arm Tricep Pushdown
8 x 15 kgs x Each Side
8 x 15 kgs x Each Side
8 x 15 kgs x Each Side
Active/Scapular Hang
20 seconds
30 seconds
30 seconds
Lat Pulldown
8 x 67.6 kg
10 x 67.5 kg
10 x 67.5 kg
Iso-Lateral High to Low Row
8 x 17.5 kgs x Each Side
8 x 17.5 kgs x Each Side
8 x 17.5 kgs x Each Side
This is a perfect way to say it!You’ve already proven you’ll do the work, the setback is just paperwork, not your actual results.
This isnt chaos by any means bro.
Glutathione and tudca need to be added to your list along with nac to help with ast and alt.
Coq10 + citrus bergamot to assist with cholesterol, hdl/ldl levels
Increase your fish oil om3 to 3000mg daily
Low test levels can be effected for being in a deficit for so long bro its just how it is, holding a higher bf% also influences this too.
Trt dose test would change so much in this regards and the way your body will operate but...... at only 28 this maybe shouldnt be a option to consider just yet. You have kids and a family already bro?
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agreed
Oooo a little research for me to do today
Neither but also no current prospect of either.
Always been torn about whether or not I want to have kids of my own or adopt one day if the situation arises, big mental health issue family and just feels unfair to keep passing em down.
Looked into getting a snip young a few times because they were always advertised as reversible but they seem to be very very very misleading on how reversible and the cost being like 100x to try do so.
Part of my weight loss journey this year has always intended to be a case of lowering my bf% to a more optimal point for a cycle, but always viewed it as something to keep kicking down the road in terms of decisions.
Still have an appointment Monday for other things with the doc so wanted to slip into convo thyroid results to see if it's something they'll bother pursuing, as far as i'm aware every test has always trended high for activity but they've never been bothered to look into it so good time to complain about low motivation, fatigue, rough sleep, ect to see if I can finally get them on my side.
This is sad to hear brother but i understand your point of view.
This isnt something that should be considered lightly at all brother, you dont know where you could be at health, physical, mental wise in the near future. I think this is best left alone for now but the decision is ultimately yours to make.
I share a slightly different view on this to a lot of others and ill tell you why.
Yes there may be an optimal bf% to cycle and blast but that doesnt have to be the initial priority. We know higher bf influences low testosterone and in return low testosterone has its own impact, low energy/motivation. Negative impact on mental state, and drive and lack of ability for muscle development just to name a few.
Even when i was still closer to 30%bf i had started on 200mg test e.
My motivation changed, my drive and hunger to put in the work had begun to build fast.
fat loss had also increased directly and also indirectly. My confidence had changed completely and my assertion had begun with my decision making also.
This and other aspects had amalgamated and it had turned me into a workhorse.
Day by day the way i viewed things changed, every bit of progress made me want it more. I became a psychopath for hard work and consistency.
It helped me break away from the victim mentality and regain control.
It wasnt a smooth ride but i had become mentally strong and capable of navigating any bumps in the road i was on.
Im not saying the test is reason for all of this but it definitely helped me break through the wall holding me back.
If you get your other health markers in check, a low dose test cycle may be something to consider as a help to create a reset button.
not everyone will agree with me though, im just speaking from my personal experience.
Everyone is different though.
Your clearly onto it brother and it easy to see you want the change. Fingers crossed they start to consider these aspects for you too.
I think realistically i've settled on it's the kind of decision where if there is any deliberation required its a no go.
Just tried to mention it for context about situation but didn't really help.
I get this fully though, my "down the road" view was really from a point of view of everything sailing smooth and being as should be, but seeing my results has been a little unsettling. If it's causing a bunch of serious quality of life impairments to me currently it's one of those things to consider again.
It's frustrating being in this position in Aus though because It's technically low but not something will be medically approved or doctors will care here low.
I will still see if/what my doctor is willing to pursue in regards to my levels and go from there, going to be like pulling nails kinda conversation though.
Can't imagine what life is like waking up feeling refreshed, or motivated. but also finding out it can impede muscle growth or even slow fat loss is painful.
@2G2B killer update man. Love to see it. Keep em coming
Sorry brother i may overstepped/over shot the respons it was late last night when i was replying. Apologies, after re reading i better understand what your were putting across.
Yes it is difficult and its kinda never really all smooth sailing, as the way we see results is such a hard judgement on ourselves. We dont notice all the changes day to day and that can be mentally tough. But something like progress photos in monthly increments gives us a clearer comparison.
The life impairments makes this something to genuinely consider in my eyes.
Is disappointing here is aus that its something i feel they just write off as non importance. When it could be a world of difference for certain individuals.
I dont feel any gp really considers these areas much.
Have you ever considered speaking with an endocrinologist?
Fat loss is always going to seem slow to everyone at the start as its in our nature to want results fast. This mentality does change over time though, once we better understand the processes and what is required and how it should go. Feeling well and refreshed along with the building more motivation helps us curb the impatience as we start to move from trying to trust and endure the process to actually enjoying the process.
I want to tell you though bro its important to be kind to yourself through all of this.
You need to be proud of yourself too! 20kg of fat loss in a 4 month period is insane effort and commitment and even more impressive that you forced yourself to find a way to navigate all of this even with your severe injury always knocking at the door and not having the complete picture of support from your practitioners.
Your making more progress then what you may be noticing. Not just physically but mentally too. It takes a strong individual to want to keep going and finding new ways to make things happen when they feel like they are spinning the wheels at certain point.
Proud of ya brother
Dont miss those days of people in the way
no no not at all, I am just awful at words, I don't think i'd ever share something here then be jaded about anyones take on it, we are all here to open up about our experiences and share points of view and support eachother.
I have just kind of existed with the symptoms I experience day to day and accepted they might have just been byproducts of depression or anxiety keeping me worn down all the time.
I've tried a couple times in the past to see a doctor and gets bloods in the past but they have always said nothing of interest has come up and I never got the results personally to be able to follow up on.
Don't want to give up the fight this time but not in a position to afford any kind of specialist, my injury and rehab thus far has taken a significant toll on my position financially.
Side note though if I'm still too scared to jump on actual TRT or get advised not too based on personal reasons would be to see how I respond to just mid/low dose enclo. I see an interesting amount of content regarding it in some people boosting natural base and free test in low test situations, but at that point idk if i'd want to take something to reduce a SHGB of 50 to give it a better chance of working. Weirdly there was a specific thread about reducing this recently but I'm not familiar with any of the compounds mentioned on it or if they're suitable to me. Just an avenue that has a chance of providing me some benefits in the meantime.
Fat loss is always going to seem slow to everyone at the start as its in our nature to want results fast. This mentality does change over time though, once we better understand the processes and what is required and how it should go. Feeling well and refreshed along with the building more motivation helps us curb the impatience as we start to move from trying to trust and endure the process to actually enjoying the process.
I want to tell you though bro its important to be kind to yourself through all of this.
You need to be proud of yourself too! 20kg of fat loss in a 4 month period is insane effort and commitment and even more impressive that you forced yourself to find a way to navigate all of this even with your severe injury always knocking at the door and not having the complete picture of support from your practitioners.
Your making more progress then what you may be noticing. Not just physically but mentally too. It takes a strong individual to want to keep going and finding new ways to make things happen when they feel like they are spinning the wheels at certain point.
Proud of ya brother
Day 27
Misc
Been a big week between triage being denied, getting bloods back, and family situation last night.
At least the gym is always there.
Diet
Daily Totals:
Hydration Estimate: 3311 ml
Workouts
Workout 7:40 PM -> 9:45 PM
20 Minutes Cycling
Dumbbell Bench press
8 x 30 kgs
8 x 32.5 kgs
8 x 32.5 kgs
Reverse Zottman Curl
8 x 15 kgs
8 x 15 kgs
8 x 15 kgs
Reverse Grip Ez-Bar Curl
8 x 25 kg
8 x 25 kg
8 x 25 kg
Machine Iso-Lateral Shoulder Press
8 x 47 kgs
8 x 47 kgs
8 x 47 kgs
Seated Dip Machine
8 x 85 kg
8 x 85 kg
8 x 85 kg
Pallof Press
8 x 15 kg
8 x 15 kg
8 x 15 kg
Dead Bug Variant
8
8
8
Misc
Been a big week between triage being denied, getting bloods back, and family situation last night.
At least the gym is always there.
Diet
Daily Totals:
Hydration Estimate: 3311 ml
Workouts
Workout 7:40 PM -> 9:45 PM
20 Minutes Cycling
Dumbbell Bench press
8 x 30 kgs
8 x 32.5 kgs
8 x 32.5 kgs
Reverse Zottman Curl
8 x 15 kgs
8 x 15 kgs
8 x 15 kgs
Reverse Grip Ez-Bar Curl
8 x 25 kg
8 x 25 kg
8 x 25 kg
Machine Iso-Lateral Shoulder Press
8 x 47 kgs
8 x 47 kgs
8 x 47 kgs
Seated Dip Machine
8 x 85 kg
8 x 85 kg
8 x 85 kg
Pallof Press
8 x 15 kg
8 x 15 kg
8 x 15 kg
Dead Bug Variant
8
8
8
Good work Bru. I like it
LevButlerov
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Good session, 32.5kg dumbbell presses for triples of 8 show solid pressing strength and control. Reverse curls at 15kg and shoulder press at 47kg keep upper work balanced.
Day 28
Misc
Yesterdays log, delayed until this morning in case doctor had any news about blood follow ups.
To nobodies surprise he did not care at all about any of my levels, I only got a follow up T3/T4 and cortisol to get more depth to the thyroid results by mentioning family history otherwise said goodluck have fun with everything else.
At the very least I expect to add 10 mg Boron, 500mg Tongkat Ali, 600 mg Citrus Bergamot to my supplement stack.
More under consideration depending on outcome of t3/t4 testing.
I gather from my searches on the forum this wont be a popular take here but considering running Enclomiphene to see if it'll improve free test based on my results if thyroid and cortisol tests yield nothing the doctors will pursue.
Diet
Daily Totals:
Hydration Estimate: 2970 ml
Workouts
Workout 7:40 PM -> 9:45 PM
20 Minutes Cycling
Hyght Dumbbell Fly
8 x 12.5 kgs
10 x 12.5 kgs
11 x 12.5 kgs
Dumbbell Shoulder Press
8 x 27.5 kgs
8 x 27.5 kgs
8 x 27.5 kgs
Dumbbell Preacher Curls
8 x 17.5 kgs
8 x 17.5 kgs
8 x 17.5 kgs
Machine Tricep Extention
8 x 45 kg
8 x 52 kg
8 x 52 kg
Side Lunges
6 x Each Side x Body Weight + 10kg Kettle Bell
6 x Each Side x Body Weight + 10kg Kettle Bell
6 x Each Side x Body Weight + 10kg Kettle Bell
Standing Single Leg Calf Raise
8 x Each Side x Body Weight + 10kg Kettle Bell
8 x Each Side x Body Weight + 10kg Kettle Bell
8 x Each Side x Body Weight + 10kg Kettle Bell
Leg Extension
8 x 60 kg
8 x 70 kg
8 x 70 kg
Misc
Yesterdays log, delayed until this morning in case doctor had any news about blood follow ups.
To nobodies surprise he did not care at all about any of my levels, I only got a follow up T3/T4 and cortisol to get more depth to the thyroid results by mentioning family history otherwise said goodluck have fun with everything else.
At the very least I expect to add 10 mg Boron, 500mg Tongkat Ali, 600 mg Citrus Bergamot to my supplement stack.
More under consideration depending on outcome of t3/t4 testing.
I gather from my searches on the forum this wont be a popular take here but considering running Enclomiphene to see if it'll improve free test based on my results if thyroid and cortisol tests yield nothing the doctors will pursue.
Diet
Daily Totals:
Hydration Estimate: 2970 ml
Workouts
Workout 7:40 PM -> 9:45 PM
20 Minutes Cycling
Hyght Dumbbell Fly
8 x 12.5 kgs
10 x 12.5 kgs
11 x 12.5 kgs
Dumbbell Shoulder Press
8 x 27.5 kgs
8 x 27.5 kgs
8 x 27.5 kgs
Dumbbell Preacher Curls
8 x 17.5 kgs
8 x 17.5 kgs
8 x 17.5 kgs
Machine Tricep Extention
8 x 45 kg
8 x 52 kg
8 x 52 kg
Side Lunges
6 x Each Side x Body Weight + 10kg Kettle Bell
6 x Each Side x Body Weight + 10kg Kettle Bell
6 x Each Side x Body Weight + 10kg Kettle Bell
Standing Single Leg Calf Raise
8 x Each Side x Body Weight + 10kg Kettle Bell
8 x Each Side x Body Weight + 10kg Kettle Bell
8 x Each Side x Body Weight + 10kg Kettle Bell
Leg Extension
8 x 60 kg
8 x 70 kg
8 x 70 kg
Hey mate you have a great log going. How is your rest time managed between sets?
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Training looks solid with a good mix of pressing and isolation work, especially with the shoulder and arm balance. You’re keeping control with the weights which will pay off once your recovery and hormones are in sync.
Diet and totals are fine, though adding boron, tongkat, and citrus bergamot makes sense with those blood results. I’d wait for the thyroid follow-ups before touching enclomiphene but if nothing changes, it can be a useful short run to test response. Not really needed imo.
Your doctor is TRT or just regular?
Hey thankyou
If I'm moving my max rep weight on familiar things I find a timed 3 minutes resets me enough from the previous set to give the next set a fair crack without most of the fatigue.
If it's something new I'm finding my weight on and I've under estimated I usually jump back in a little quicker or as I feel strong enough too.
Sadly this was a generic gp visit, would need a referral to trt/endo and they were adamant that my age and levels were fine so won't be doing that.
Focus before trying to boost with anything serious is address hormones and try lower SHBG to free it up since my base test levels don't align with my free test.
Enclo is just a fertility minded final resort in my case as; if I could be taken seriously about low free t fatigue and symptoms I imagine it's what they'd put someone young who is concerned about fertility on here first but I could be wrong.
Id rather persue avenues to optimise my body first but it's just nice to have something on the table optimism wise if it turns out to just be how my cards are dealt with what we are still following up on.
Although I'm still learning about anything actually trt related so plenty could change in the meantime as I find out more about my options.
Nice workout bro! I'm gonna try out a few of those db exercises tonight. Atcually just asked @waggat before which ones he recommends. I want to get better with dumbbells.
I read about your doctors visit over the last couple of days and was wondering how that was gonna go. I have mine tomorrow but I'm expecting a similar outcome to you. This is the first appointment I've had since I got that testosterone level check the week before starting to inject it, havet heard anything since and I bet they haven't even looked at them. I'm going to try and get the results out of them and the kidney and liver tests I did that week so I can post them on my log.
We will be alright without them bro
Hey mate, sorry I must have missed that in your thread. I reckon DB bench press like I mentioned and DB shoulder press (seated) as @2G2B did here is another good one.Nice workout bro! I'm gonna try out a few of those db exercises tonight. Atcually just asked @waggat before which ones he recommends. I want to get better with dumbbells.
I read about your doctors visit over the last couple of days and was wondering how that was gonna go. I have mine tomorrow but I'm expecting a similar outcome to you. This is the first appointment I've had since I got that testosterone level check the week before starting to inject it, havet heard anything since and I bet they haven't even looked at them. I'm going to try and get the results out of them and the kidney and liver tests I did that week so I can post them on my log.
We will be alright without them bro
I started off my journey mainly with free weights but since I'm so new and my muscle is not so earned through form and exercise my stabilizers give up the goose well before the target muscles usually but we're still making slow progress on themNice workout bro! I'm gonna try out a few of those db exercises tonight. Atcually just asked @waggat before which ones he recommends. I want to get better with dumbbells.
I read about your doctors visit over the last couple of days and was wondering how that was gonna go. I have mine tomorrow but I'm expecting a similar outcome to you. This is the first appointment I've had since I got that testosterone level check the week before starting to inject it, havet heard anything since and I bet they haven't even looked at them. I'm going to try and get the results out of them and the kidney and liver tests I did that week so I can post them on my log.
We will be alright without them bro
Still love the ego boost from hopping on a machine and just pushing though 
Hopefully you get more out of your doc than I managed, still kinda glad I was able to at least get follow ups on the thyroid activity even if I'm not sure how that really goes depending on the results, just means something can still potentially be done for now without navigating handling it myself.
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That makes sense to hold off on anything stronger until labs confirm where free test and e2 sit. Focus on lowering SHBG with more carbs in the diet and possibly adding boron or tongkat ali while keeping sleep and zinc intake consistent.
Day 29
Misc
Almost a month with you lot how time flies.
Been dealing with some family drama irl so used some of that as fuel tonight to clear my head a little.
Got to doctors this morning about following up on bloods and it turns out my doctor wasn't working but they notified none of his bookings, thankfully I got in to see another doctor but he wasn't thrilled about progressing anything evident due to not being my regular doctor.
Forgot to update that day 28 was reta pin day, another smooth 0.5 mg into the system, no sides yet but I felt the suppression creep in throughout today. Think this will make a full month on reta come the end of the week?
Blood news, following up from the bloods I posted over the last couple of days, I've had bloods drawn from an extended thyroid panel this morning, so I should get Free T3/T4 and AM Cortisol soon, I have slips to get blood drawn for PM Cortisol and Oestradiol so @LevButlerov can be put out of his misery
(i'm playing) which I hope to fill tomorrow so by mid/end of week I should have less mysteries afoot.
Still hoping to ease back into my morning cycle/fasted cardio but my left hamstring has been giving me a bit trouble that seems to be easing now after doing my stretch focused leg day.
Little me wins, First day doing reps and sets of full body weight dips even if low count, and almost accidentally did my first ever full range pull up when I was messing around feeling out scap pull ups at different ranges which was super exciting.
Diet
Daily Totals:
Hydration Estimate: 3114 ml
Workouts
Workout 7:40 PM -> 9:45 PM
20 Minutes Cycling
Machine Iso-Lateral Decline Chest Press
8 x 46 kg
10 x 46 kg (f)
10 x 46 kg (f)
Machine Iso-Lateral Shoulder Press
8 x 46 kg
10 x 46 kg (f)
10 x 46 kg (f)
Machine Bicep Curl
8 x 52 kg
10 x 52 kg (low rir)
11 x 52 kg (f)
Scapular Pullups
8 x Body Weight
8 x Body Weight
8 x Body Weight
Dumbbell Shrug
8 x 32.5 kgs
8 x 35 kgs
8 x 35 kgs
Dips
5 x Body Weight
7 x Body Weight (f)
6 x Body Weight (f)
Lat Pulldown
8 x 67.5 kg
10 x 67.5 kg (low rir)
12 x 67.5 kg (f)
Misc
Almost a month with you lot
how time flies.Been dealing with some family drama irl so used some of that as fuel tonight to clear my head a little.
Got to doctors this morning about following up on bloods and it turns out my doctor wasn't working but they notified none of his bookings, thankfully I got in to see another doctor but he wasn't thrilled about progressing anything evident due to not being my regular doctor.
Forgot to update that day 28 was reta pin day, another smooth 0.5 mg into the system, no sides yet but I felt the suppression creep in throughout today. Think this will make a full month on reta come the end of the week?
Blood news, following up from the bloods I posted over the last couple of days, I've had bloods drawn from an extended thyroid panel this morning, so I should get Free T3/T4 and AM Cortisol soon, I have slips to get blood drawn for PM Cortisol and Oestradiol so @LevButlerov can be put out of his misery
(i'm playing) which I hope to fill tomorrow so by mid/end of week I should have less mysteries afoot.Still hoping to ease back into my morning cycle/fasted cardio but my left hamstring has been giving me a bit trouble that seems to be easing now after doing my stretch focused leg day.
Little me wins, First day doing reps and sets of full body weight dips even if low count, and almost accidentally did my first ever full range pull up when I was messing around feeling out scap pull ups at different ranges which was super exciting.
Diet
Daily Totals:
Hydration Estimate: 3114 ml
Workouts
Workout 7:40 PM -> 9:45 PM
20 Minutes Cycling
Machine Iso-Lateral Decline Chest Press
8 x 46 kg
10 x 46 kg (f)
10 x 46 kg (f)
Machine Iso-Lateral Shoulder Press
8 x 46 kg
10 x 46 kg (f)
10 x 46 kg (f)
Machine Bicep Curl
8 x 52 kg
10 x 52 kg (low rir)
11 x 52 kg (f)
Scapular Pullups
8 x Body Weight
8 x Body Weight
8 x Body Weight
Dumbbell Shrug
8 x 32.5 kgs
8 x 35 kgs
8 x 35 kgs
Dips
5 x Body Weight
7 x Body Weight (f)
6 x Body Weight (f)
Lat Pulldown
8 x 67.5 kg
10 x 67.5 kg (low rir)
12 x 67.5 kg (f)
LevButlerov
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Good session considering the stress load and the family distractions. @2G2BDay 29
Misc
Almost a month with you lot
Been dealing with some family drama irl so used some of that as fuel tonight to clear my head a little.
Got to doctors this morning about following up on bloods and it turns out my doctor wasn't working but they notified none of his bookings, thankfully I got in to see another doctor but he wasn't thrilled about progressing anything evident due to not being my regular doctor.
Forgot to update that day 28 was reta pin day, another smooth 0.5 mg into the system, no sides yet but I felt the suppression creep in throughout today. Think this will make a full month on reta come the end of the week?
Blood news, following up from the bloods I posted over the last couple of days, I've had bloods drawn from an extended thyroid panel this morning, so I should get Free T3/T4 and AM Cortisol soon, I have slips to get blood drawn for PM Cortisol and Oestradiol so @LevButlerov can be put out of his misery
Still hoping to ease back into my morning cycle/fasted cardio but my left hamstring has been giving me a bit trouble that seems to be easing now after doing my stretch focused leg day.
Little me wins, First day doing reps and sets of full body weight dips even if low count, and almost accidentally did my first ever full range pull up when I was messing around feeling out scap pull ups at different ranges which was super exciting.
Diet
View attachment 126527
Daily Totals:
View attachment 126528
Hydration Estimate: 3114 ml
Workouts
Workout 7:40 PM -> 9:45 PM
20 Minutes Cycling
Machine Iso-Lateral Decline Chest Press
8 x 46 kg
10 x 46 kg (f)
10 x 46 kg (f)
Machine Iso-Lateral Shoulder Press
8 x 46 kg
10 x 46 kg (f)
10 x 46 kg (f)
Machine Bicep Curl
8 x 52 kg
10 x 52 kg (low rir)
11 x 52 kg (f)
Scapular Pullups
8 x Body Weight
8 x Body Weight
8 x Body Weight
Dumbbell Shrug
8 x 32.5 kgs
8 x 35 kgs
8 x 35 kgs
Dips
5 x Body Weight
7 x Body Weight (f)
6 x Body Weight (f)
Lat Pulldown
8 x 67.5 kg
10 x 67.5 kg (low rir)
12 x 67.5 kg (f)
Upper push and pull balance looks strong, keep the 46kg machine work at 3x10 until you can hit all 10s clean then move up 2.5–5kg. Stay mindful of the hamstring with cycling and dips since tension from posterior chain fatigue can carry into pressing. Nice jump on the dips and near pull up, just keep adding small reps weekly until you clear consistent 3x8 bodyweight.
Macros look solid, on training days up your carbs.
LevButlerov
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Good move getting the extended panel so you can see if thyroid or cortisol is dragging recovery. Once those Free T3/T4 and AM/PM cortisol numbers land we will have a clear view of situation.Blood news, following up from the bloods I posted over the last couple of days, I've had bloods drawn from an extended thyroid panel this morning, so I should get Free T3/T4 and AM Cortisol soon, I have slips to get blood drawn for PM Cortisol and Oestradiol so @LevButlerov can be put out of his misery
Nice update bro, I'm getting the same reaction as you. I originally did 2mg once a week pins and got a huge reaction the days after. But doing EOD it's all leveled out nicely. Been thinking about what to do about reta in the future. @HarleyGuy pointed out that tou build tolerance to it over time so that's definitely something to consider. It has a lot of benefits outside of just the appetite stuff it gives. It's pretty trippy shit if you ask me.
Nice work man! That's a pretty big achievement. I can't do a pull-up either. Interesting the dip ability came first, I should really do them more. The assisted pull-up machine at one gym I go to is also an assisted dip machine, but the at the other one I don't think so. Or maybe we just used the leg raise captins chair machine for them, I'm struggling to remember. There's over 60 weight machines there haha.
E2/Oestradiol came in scary fast, Posting and re-posting previous hormone results for context but thankfully doesn't appear to be significant in my case but again who knows what he scary numbers mean.
So I guess I'm really just waiting on the Free T3, Free T4, AM Cortisol, PM Cortisol results to hopefully provide any further insight into what's going on. Have to book a gp appointment to get those and aren't really sure when they'll be ready so going to just generally aim for sometime at the end of the week?
So I guess I'm really just waiting on the Free T3, Free T4, AM Cortisol, PM Cortisol results to hopefully provide any further insight into what's going on. Have to book a gp appointment to get those and aren't really sure when they'll be ready so going to just generally aim for sometime at the end of the week?
Love this bro!
LevButlerov
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Your e2 levels are fine, no issues.
thats the big one. Lets see the rest as they come. @2G2B this is testosterone level is with how much test/week now?
I'm not sure I understand the question but I don't cycle anything, only compound I'm on is reta at this pointYour e2 levels are fine, no issues.
this is testosterone level is with how much test/week now?
LevButlerov
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For some reason I thought maybe you had some TRT dose.
IF no cycle this is average natty test level! @2G2B but your free testosterone is very low.
You're a prime candidate for TRT now, 250mgs/week to start.
https://www.evolutionary.org/forums/threads/beginner-retatrutide-cut-journal.106525/post-1849053
Day 30
Misc
Damn a whole 30 days with you lot, with the amount of information and feedback I've received already it feels like a lifetime
Today was a pretty standard core day, got my E2 bloods drawn in the morning and before afternoon had the results, then had PM Cortisol drawn, my arm is so bruised from all the testing... should be over now though.
Don't really have anything of note coming to mind to share, still need to learn to meal prep small meals around reta but managing some okay numbers despite the appetite suppression still.
Oh also did have quite a strong bout of nausea this morning, nothing serious but nothing I'd like to cycle for 60 minutes through.
Diet
Daily Totals:
Hydration Estimate: 2853 ml
Workouts
Workout 7:40 PM -> 10:00 PM
20 Minutes Cycling
Barbell Incline Bench Press
8 x 65 kg
8 x 70 kg (f)
8 x 70 kg (f)
Machine Reverse Fly
8 x 50 kg
8 x 55 kg
6 x 60 kg (f)
1 x 60 kg (f) (like a 2 second pause)
1 x 60 kg (f) (like a 2 second pause)
Reverse EZ Bar Curl
8 x 25 kg
8 x 25 kg (f)
8 x 25 kg (f)
Hanging knee Raise
8 x Body Weight
8 x Body Weight
8 x Body Weight
Single Arm Tricep Pushdown
8 x 15 kgs (f)
8 x 15 kgs (f)
8 x 15 kgs (f)
Pallof Press
8 x Each Side x 15 kg
8 x Each Side x 15 kg
8 x Each Side x 15 kg
Reverse Zottman Curl
8 x 15 kgs (f)
8 x 15 kgs (f)
8 x 15 kgs (f)
Dead Bug Variant
8 x Each Side x 8 kg Raised
8 x Each Side x 8 kg Raised
8 x Each Side x 8 kg Raised
Misc
Damn a whole 30 days with you lot, with the amount of information and feedback I've received already it feels like a lifetime
Today was a pretty standard core day, got my E2 bloods drawn in the morning and before afternoon had the results, then had PM Cortisol drawn, my arm is so bruised from all the testing... should be over now though.
Don't really have anything of note coming to mind to share, still need to learn to meal prep small meals around reta but managing some okay numbers despite the appetite suppression still.
Oh also did have quite a strong bout of nausea this morning, nothing serious but nothing I'd like to cycle for 60 minutes through.
Diet
Daily Totals:
Hydration Estimate: 2853 ml
Workouts
Workout 7:40 PM -> 10:00 PM
20 Minutes Cycling
Barbell Incline Bench Press
8 x 65 kg
8 x 70 kg (f)
8 x 70 kg (f)
Machine Reverse Fly
8 x 50 kg
8 x 55 kg
6 x 60 kg (f)
1 x 60 kg (f) (like a 2 second pause)
1 x 60 kg (f) (like a 2 second pause)
Reverse EZ Bar Curl
8 x 25 kg
8 x 25 kg (f)
8 x 25 kg (f)
Hanging knee Raise
8 x Body Weight
8 x Body Weight
8 x Body Weight
Single Arm Tricep Pushdown
8 x 15 kgs (f)
8 x 15 kgs (f)
8 x 15 kgs (f)
Pallof Press
8 x Each Side x 15 kg
8 x Each Side x 15 kg
8 x Each Side x 15 kg
Reverse Zottman Curl
8 x 15 kgs (f)
8 x 15 kgs (f)
8 x 15 kgs (f)
Dead Bug Variant
8 x Each Side x 8 kg Raised
8 x Each Side x 8 kg Raised
8 x Each Side x 8 kg Raised
Yes about as natty as they come other than a silly cardarine/ostarine cycle in the past to get me off the ground
I was doing a general baseline board just to have a baseline on file then noticed free t wasn't in line with total t production and higher than expected SHBG.
Just decided to chase cause of SHBG and investigate if it's related to my above average thyroid activity to see if I could free up some free t before making any big moves.
Also why I mentioned enclo as a fertility minded first stepping stone or was at least looking into it.
LevButlerov
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That makes sense, and it’s smart getting a full baseline before deciding on TRT. High SHBG can definitely be tied to elevated thyroid output, so fixing that could free up more usable test before you commit.Yes about as natty as they come other than a silly cardarine/ostarine cycle in the past to get me off the ground
I was doing a general baseline board just to have a baseline on file then noticed free t wasn't in line with total t production and higher than expected SHBG.
Just decided to chase cause of SHBG and investigate if it's related to my above average thyroid activity to see if I could free up some free t before making any big moves.
Also why I mentioned enclo as a fertility minded first stepping stone or was at least looking into it.
Enclo is a fine first step if fertility is a priority, but you should still go on TRT. @2G2B
LevButlerov
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Good consistency at 30 days in and you look lean with better upper chest detail showing from those 70 kg incline sets. The added reverse fly and curl work is keeping balance through rear delts and arms while you manage the appetite hit from reta.Day 30
Misc
Damn a whole 30 days with you lot, with the amount of information and feedback I've received already it feels like a lifetime
Today was a pretty standard core day, got my E2 bloods drawn in the morning and before afternoon had the results, then had PM Cortisol drawn, my arm is so bruised from all the testing... should be over now though.
Don't really have anything of note coming to mind to share, still need to learn to meal prep small meals around reta but managing some okay numbers despite the appetite suppression still.
Oh also did have quite a strong bout of nausea this morning, nothing serious but nothing I'd like to cycle for 60 minutes through.
Diet
View attachment 126858
Daily Totals:
View attachment 126859
Hydration Estimate: 2853 ml
Workouts
Workout 7:40 PM -> 10:00 PM
20 Minutes Cycling
Barbell Incline Bench Press
8 x 65 kg
8 x 70 kg (f)
8 x 70 kg (f)
Machine Reverse Fly
8 x 50 kg
8 x 55 kg
6 x 60 kg (f)
1 x 60 kg (f) (like a 2 second pause)
1 x 60 kg (f) (like a 2 second pause)
Reverse EZ Bar Curl
8 x 25 kg
8 x 25 kg (f)
8 x 25 kg (f)
Hanging knee Raise
8 x Body Weight
8 x Body Weight
8 x Body Weight
Single Arm Tricep Pushdown
8 x 15 kgs (f)
8 x 15 kgs (f)
8 x 15 kgs (f)
Pallof Press
8 x Each Side x 15 kg
8 x Each Side x 15 kg
8 x Each Side x 15 kg
Reverse Zottman Curl
8 x 15 kgs (f)
8 x 15 kgs (f)
8 x 15 kgs (f)
Dead Bug Variant
8 x Each Side x 8 kg Raised
8 x Each Side x 8 kg Raised
8 x Each Side x 8 kg Raised
Once cortisol and e2 labs are back, post them up.
Day 31
Misc
Once again short on anything interesting to add today, just kinda cruising this week which is nice.
God do I regret doing preachers the day after doing forearms, the burn is real.
That hammy is still playing chicken but I am suspecting it's from as I increase my pressing weights I'm starting to use legs more for stability and they'll get used to that load eventually if I just persist.
Diet
Daily Totals:
Hydration Estimate: 3100ml
Workouts
Workout 7:40 PM -> 9:45 PM
20 Minutes Cycling
Pushups
10 x Body Weight
10 x Body Weight
Dumbbell Incline Chest Press
8 x 32.5 kgs
8 x 32.5 kgs
8 x 32.5 kgs
Dumbbell Shoulder Press
8 x 27.5 kgs
8 x 27.5 kgs
8 x 27.5 kgs
Dumbbell Preacher Curls
8 x 17.5 kgs
8 x 17.5 kgs
8 x 17.5 kgs
Machine Tricep Extention
8 x 52 kg
8 x 52 kg
8 x 52 kg
Step Ups
8 x Each Side x 5 kg plate held out in front of me
8 x Each Side x 5 kg plate held out in front of me
8 x Each Side x 5 kg plate held out in front of me
Machine Calf Raise
8 x 60 kg
8 x 70 kg
8 x 70 kg
Horizontal Leg Press
8 x 100 kg
8 x 110 kg
8 x 120 kg
Misc
Once again short on anything interesting to add today, just kinda cruising this week which is nice.
God do I regret doing preachers the day after doing forearms, the burn is real.
That hammy is still playing chicken but I am suspecting it's from as I increase my pressing weights I'm starting to use legs more for stability and they'll get used to that load eventually if I just persist.
Diet
Daily Totals:
Hydration Estimate: 3100ml
Workouts
Workout 7:40 PM -> 9:45 PM
20 Minutes Cycling
Pushups
10 x Body Weight
10 x Body Weight
Dumbbell Incline Chest Press
8 x 32.5 kgs
8 x 32.5 kgs
8 x 32.5 kgs
Dumbbell Shoulder Press
8 x 27.5 kgs
8 x 27.5 kgs
8 x 27.5 kgs
Dumbbell Preacher Curls
8 x 17.5 kgs
8 x 17.5 kgs
8 x 17.5 kgs
Machine Tricep Extention
8 x 52 kg
8 x 52 kg
8 x 52 kg
Step Ups
8 x Each Side x 5 kg plate held out in front of me
8 x Each Side x 5 kg plate held out in front of me
8 x Each Side x 5 kg plate held out in front of me
Machine Calf Raise
8 x 60 kg
8 x 70 kg
8 x 70 kg
Horizontal Leg Press
8 x 100 kg
8 x 110 kg
8 x 120 kg
LevButlerov
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Strong work staying consistent even on a cruise week, that 2-hour session shows real focus. Preacher curls right after forearms will light you up, so keep at least one rest day between them until that burn settles.
Weights on presses and curls look solid with smooth progression, just hold 32.5 kg presses until you can hit 3x10 before moving up. The hamstring tension will ease as you keep pressing heavier, so stay with step-ups and leg press for balance while you build that stability.
@2G2B This is a really good exercise session. You push some good exercises like machine tricep extension. Those aren't easy to do along with the other stuff.
I was wondering if anything would help, it was a really specific muscle deep in my forearm having DOMs that only hurt at the top of the rep when there's no load on biceps. Feels avoidable just couldn't shorten the range enough to fully dodge it. But anything that lets me grip less would be killer. Shame I only have wraps for now.I'd have you use straps on Preacher if the forearms were fried
dumbell shoulder press then dumbbell preacher curls looks good. i also like the machine tricep extensions. this is a solid job and you are structuring it perfectly @2G2B
i'm liking the hard work you are doing. @2G2B the machine tricep extensions and the step ups are not easy back to back like that and tend to finish out with some leg pressing is hardcore.
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