Approved Log My Training Log

Wheels85 · Sep 28, 2025

AGE: 40
Height: 160cm
Weight: Unknown (skinny fat)
BF% 28-30

Gear: Took my last shot of what was probably junk Test C on 25/9

This will be very basic and boring. I work out at home 3 times a week with mostly dumbbells. I'll do my best to be consistent and provide all the needed information. I normally also do hammer curls and push-ups, but I'm into my second week back from an elbow injury. Let me know if I missed anything. Sidenote: Due to my spinal cord injury, my max daily calories I can consume until I put on weight sit around 1300. So, looking to be in a 200-500 deficit. Added MyFitness Pal entry for the day below. Figured it would provide more context than just typing the food I ate.

Exercise	Sets	Reps
Incline Bench Press, 50kg	3 sets	10,9,8
Dumbbell Shoulder Press, 13kg	3 sets	12,12,10
Dumbbell Tricep Extensions, 13kg	3 sets	12,11,9
Concentrations Curls, 13kg	4 sets	11,9,8,7
Dips in my chair	3 sets	26,24,23
Dumbbell Shoulder Flys 7kg	3 sets	14,13,11

HarleyGuy · Sep 28, 2025

Welcome to the EVO family bro! I'd love to hear so much more about both your injuries and goals. We'll need a lot more info on you and stats like weight. The mods will help you out and give a template to make it easy to post all the info you can about supplements, history of gear usage, dosages and current goals. You can cut and paste it if that info that is in your first thread you posted and add it to this log so others can read as well.

There's a wealth of information on here that will help you.

Great first log post it shows you're dedicated to that 3xWeek program you have and diet look low calorie low fat with protein to fat macros being about 1:1 so we can see about adjusting this based on your spinal injury and goals.

Looking forward to following your log and seeing how you progress.

Where did you get your TestC? We can point you in a direction of tested and approved sources 100% legit if we know where you're based out of. If you have a pic of it throw it up here, you can never post too many pics for us.

Edit: I just read where you got your TestC from and I've never heard of it. It might have been bunk.

LevButlerov · Sep 28, 2025

Wheels85 said:
AGE: 40
Height: 160cm
Weight: Unknown (skinny fat)
BF% 28-30

Gear: Took my last shot of what was probably junk Test C on 25/9

This will be very basic and boring. I work out at home 3 times a week with mostly dumbbells. I'll do my best to be consistent and provide all the needed information. I normally also do hammer curls and push-ups, but I'm into my second week back from an elbow injury. Let me know if I missed anything. Sidenote: Due to my spinal cord injury, my max daily calories I can consume until I put on weight sit around 1300. So, looking to be in a 200-500 deficit. Added MyFitness Pal entry for the day below. Figured it would provide more context than just typing the food I ate.

Exercise Sets Reps
Incline Bench Press, 50kg 3 sets 10,9,8
Dumbbell Shoulder Press, 13kg 3 sets 12,12,10
Dumbbell Tricep Extensions, 13kg 3 sets 12,11,9
Concentrations Curls, 13kg 4 sets 11,9,8,7
Dips in my chair 3 sets 26,24,23
Dumbbell Shoulder Flys 7kg 3 sets 14,13,11

welcome to the EVO family fully now our iron brother

@Wheels85 happy to see you share.
Strong start, incline bench at 50kg and pressing 13kg dumbbells for shoulders shows you’re building decent upper power even with limited calories. Chair dips for high reps are great work and will keep triceps growing, curls and flys round things out for balance.

At 1300 cals max you’ll need to make every meal count, but with consistency you’ll lean out and add muscle even from a wheelchair. I would bump up the protein and carbs a bit, deficit is not what you want to that level. Can you increase protein? with food or bars or shakes? not sure what your budget it.

what is your cycle plan, you said you finished test? how about next test cycle?

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

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

Wheels85 · Sep 28, 2025

LevButlerov said:
welcome to the EVO family fully now our iron brother @Wheels85 happy to see you share.
Strong start, incline bench at 50kg and pressing 13kg dumbbells for shoulders shows you’re building decent upper power even with limited calories. Chair dips for high reps are great work and will keep triceps growing, curls and flys round things out for balance.

At 1300 cals max you’ll need to make every meal count, but with consistency you’ll lean out and add muscle even from a wheelchair. I would bump up the protein and carbs a bit, deficit is not what you want to that level. Can you increase protein? with food or bars or shakes? not sure what your budget it.

what is your cycle plan, you said you finished test? how about next test cycle?

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

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

Thanks, mate. I'm already double scooping 100% Whey for lunch, so would prefer not to add more cause that shits expensive, haha. I could add like a tin or tuna of something, but again that's more calories. I could sub out the banana with my oats. Right now I take a multi, Magnesium, Krill Oil, and I was taking Tudca while on my "cycle." No probiotics, but I do get a lot of Greek yoghurt in my diet.

LevButlerov · Sep 28, 2025

Wheels85 said:
Thanks, mate. I'm already double scooping 100% Whey for lunch, so would prefer not to add more cause that shits expensive, haha. I could add like a tin or tuna of something, but again that's more calories. I could sub out the banana with my oats. Right now I take a multi, Magnesium, Krill Oil, and I was taking Tudca while on my "cycle." No probiotics, but I do get a lot of Greek yoghurt in my diet.

Tuna is a cheap protein hit compared to whey, 2 tins won’t blow the budget and you’ll get more quality protein spread through the day. Just make sure to wash it, get all salt out.
Oats over banana is the better call for steady carbs. With the yoghurt you’re already getting some probiotic effect, but I would add some probiotics and psyllium husk if you can.

@Wheels85 lets work around your budget right now.

Mobster · Sep 29, 2025

Looking forward to seeing the fat number drop

Wheels85 · Sep 29, 2025

Slept like shit last night. Had to be up at 3 am to take a family member to the airport. Probably got about 4 hours. I should have ditched the wedges and the banana to get calories down. I'm not sure how many calories I would have burned doing that cardio. That's it for today.

Cardio: Ski Erg 6X4 min splits with 1 min rest in between
30 minutes on hand cycle

HarleyGuy · Sep 29, 2025

Wheels85 said:
Slept like shit last night. Had to be up at 3 am to take a family member to the airport. Probably got about 4 hours. I should have ditched the wedges and the banana to get calories down. I'm not sure how many calories I would have burned doing that cardio. That's it for today.

Cardio: Ski Erg 6X4 min splits with 1 min rest in between
30 minutes on hand cycle

I'd look into retatrutide and ditch the carbs and throw all that macro over to protein, with fasted cardio. The fat will melt off.

Great updating keep it going daily!

stevesmi · Sep 29, 2025

Wheels85 said:
Slept like shit last night. Had to be up at 3 am to take a family member to the airport. Probably got about 4 hours. I should have ditched the wedges and the banana to get calories down. I'm not sure how many calories I would have burned doing that cardio. That's it for today.

Cardio: Ski Erg 6X4 min splits with 1 min rest in between
30 minutes on hand cycle

@Wheels85 i had a very early fishing day on sunday so i didn't sleep much either. got up super early. what i did was nap the day before and nap yesterday. 1-2 hour naps are a huge benefit

Wheels85 · Sep 29, 2025

HarleyGuy said:
I'd look into retatrutide and ditch the carbs and throw all that macro over to protein, with fasted cardio. The fat will melt off.

Great updating keep it going daily!

I have no idea how to get my hands on some. If I could, I would. I'll ditch the banana and porridge and go with scrambled eggs. Have salad as a side with dinner.

Wheels85 · Sep 29, 2025

stevesmi said:
@Wheels85 i had a very early fishing day on sunday so i didn't sleep much either. got up super early. what i did was nap the day before and nap yesterday. 1-2 hour naps are a huge benefit

Single dad to a 7-year-old, and it's school holidays here. Naps are kinda hard to come by, unfortunately.

stevesmi · Sep 29, 2025

Wheels85 said:
Single dad to a 7-year-old, and it's school holidays here. Naps are kinda hard to come by, unfortunately.

yep it is tough i can imagine

BodyMonster34 · Sep 29, 2025

Wheels85 said:
AGE: 40
Height: 160cm
Weight: Unknown (skinny fat)
BF% 28-30

Gear: Took my last shot of what was probably junk Test C on 25/9

This will be very basic and boring. I work out at home 3 times a week with mostly dumbbells. I'll do my best to be consistent and provide all the needed information. I normally also do hammer curls and push-ups, but I'm into my second week back from an elbow injury. Let me know if I missed anything. Sidenote: Due to my spinal cord injury, my max daily calories I can consume until I put on weight sit around 1300. So, looking to be in a 200-500 deficit. Added MyFitness Pal entry for the day below. Figured it would provide more context than just typing the food I ate.

Exercise Sets Reps
Incline Bench Press, 50kg 3 sets 10,9,8
Dumbbell Shoulder Press, 13kg 3 sets 12,12,10
Dumbbell Tricep Extensions, 13kg 3 sets 12,11,9
Concentrations Curls, 13kg 4 sets 11,9,8,7
Dips in my chair 3 sets 26,24,23
Dumbbell Shoulder Flys 7kg 3 sets 14,13,11

bro stay away from junk test. always go to napsgear for quality. you workouts look strong @Wheels85

2Thick · Sep 29, 2025

Wheels85 said:
AGE: 40
Height: 160cm
Weight: Unknown (skinny fat)
BF% 28-30

Gear: Took my last shot of what was probably junk Test C on 25/9

This will be very basic and boring. I work out at home 3 times a week with mostly dumbbells. I'll do my best to be consistent and provide all the needed information. I normally also do hammer curls and push-ups, but I'm into my second week back from an elbow injury. Let me know if I missed anything. Sidenote: Due to my spinal cord injury, my max daily calories I can consume until I put on weight sit around 1300. So, looking to be in a 200-500 deficit. Added MyFitness Pal entry for the day below. Figured it would provide more context than just typing the food I ate.

Exercise Sets Reps
Incline Bench Press, 50kg 3 sets 10,9,8
Dumbbell Shoulder Press, 13kg 3 sets 12,12,10
Dumbbell Tricep Extensions, 13kg 3 sets 12,11,9
Concentrations Curls, 13kg 4 sets 11,9,8,7
Dips in my chair 3 sets 26,24,23
Dumbbell Shoulder Flys 7kg 3 sets 14,13,11

Nothing boring at all about your log. @Wheels85 This is a great start with the training. I want to see those specifically what you're eating.

Wheels85 · Sep 29, 2025

2Thick said:
Nothing boring at all about your log. @Wheels85 This is a great start with the training. I want to see those specifically what you're eating.

This was dinner

bullybreed · Sep 29, 2025

Wheels85 said:
I have no idea how to get my hands on some. If I could, I would. I'll ditch the banana and porridge and go with scrambled eggs. Have salad as a side with dinner.

Highly recommend @Wolfenstein for reta and all other peptides. He will help you out with any questions and advice.

Wheels85 · Sep 29, 2025

Is there a rule against showing your face? I have some of my old training videos on YouTube. I have started to get back into them over the last 2 weeks. If it's not allowed, feel free to delete.

HarleyGuy · Sep 29, 2025

Wheels85 said:
I have no idea how to get my hands on some. If I could, I would. I'll ditch the banana and porridge and go with scrambled eggs. Have salad as a side with dinner.

Let us know where you are (Country) and we'll get you straightened out for retatrutide.

You can also check this link for approved sources: https://www.evolutionary.org/forums/forums/source-talk.4/

ceo · Sep 29, 2025

Wheels85 said:
AGE: 40
Height: 160cm
Weight: Unknown (skinny fat)
BF% 28-30

Gear: Took my last shot of what was probably junk Test C on 25/9

This will be very basic and boring. I work out at home 3 times a week with mostly dumbbells. I'll do my best to be consistent and provide all the needed information. I normally also do hammer curls and push-ups, but I'm into my second week back from an elbow injury. Let me know if I missed anything. Sidenote: Due to my spinal cord injury, my max daily calories I can consume until I put on weight sit around 1300. So, looking to be in a 200-500 deficit. Added MyFitness Pal entry for the day below. Figured it would provide more context than just typing the food I ate.

Exercise Sets Reps
Incline Bench Press, 50kg 3 sets 10,9,8
Dumbbell Shoulder Press, 13kg 3 sets 12,12,10
Dumbbell Tricep Extensions, 13kg 3 sets 12,11,9
Concentrations Curls, 13kg 4 sets 11,9,8,7
Dips in my chair 3 sets 26,24,23
Dumbbell Shoulder Flys 7kg 3 sets 14,13,11

bros you are my hero. this a solid workout. you hit 20 solid sets you are a hard worker @Wheels85

Ulter · Sep 29, 2025

Wheels85 said:
AGE: 40
Height: 160cm
Weight: Unknown (skinny fat)
BF% 28-30

Gear: Took my last shot of what was probably junk Test C on 25/9

This will be very basic and boring. I work out at home 3 times a week with mostly dumbbells. I'll do my best to be consistent and provide all the needed information. I normally also do hammer curls and push-ups, but I'm into my second week back from an elbow injury. Let me know if I missed anything. Sidenote: Due to my spinal cord injury, my max daily calories I can consume until I put on weight sit around 1300. So, looking to be in a 200-500 deficit. Added MyFitness Pal entry for the day below. Figured it would provide more context than just typing the food I ate.

Exercise Sets Reps
Incline Bench Press, 50kg 3 sets 10,9,8
Dumbbell Shoulder Press, 13kg 3 sets 12,12,10
Dumbbell Tricep Extensions, 13kg 3 sets 12,11,9
Concentrations Curls, 13kg 4 sets 11,9,8,7
Dips in my chair 3 sets 26,24,23
Dumbbell Shoulder Flys 7kg 3 sets 14,13,11

@Wheels85 You are putting together some really tough workouts. I'm very impressed. I have to throw some respect your way on that. Don't forget to post up the foods as well.

ROIDDERS · Sep 29, 2025

Wheels85 said:
AGE: 40
Height: 160cm
Weight: Unknown (skinny fat)
BF% 28-30

Gear: Took my last shot of what was probably junk Test C on 25/9

This will be very basic and boring. I work out at home 3 times a week with mostly dumbbells. I'll do my best to be consistent and provide all the needed information. I normally also do hammer curls and push-ups, but I'm into my second week back from an elbow injury. Let me know if I missed anything. Sidenote: Due to my spinal cord injury, my max daily calories I can consume until I put on weight sit around 1300. So, looking to be in a 200-500 deficit. Added MyFitness Pal entry for the day below. Figured it would provide more context than just typing the food I ate.

Exercise Sets Reps
Incline Bench Press, 50kg 3 sets 10,9,8
Dumbbell Shoulder Press, 13kg 3 sets 12,12,10
Dumbbell Tricep Extensions, 13kg 3 sets 12,11,9
Concentrations Curls, 13kg 4 sets 11,9,8,7
Dips in my chair 3 sets 26,24,23
Dumbbell Shoulder Flys 7kg 3 sets 14,13,11

you are the man for sure! this is a great workout. one of the top sessions i've seen all day from anyone @Wheels85

Noah Wixx · Sep 29, 2025

Wheels85 said:
AGE: 40
Height: 160cm
Weight: Unknown (skinny fat)
BF% 28-30

Gear: Took my last shot of what was probably junk Test C on 25/9

This will be very basic and boring. I work out at home 3 times a week with mostly dumbbells. I'll do my best to be consistent and provide all the needed information. I normally also do hammer curls and push-ups, but I'm into my second week back from an elbow injury. Let me know if I missed anything. Sidenote: Due to my spinal cord injury, my max daily calories I can consume until I put on weight sit around 1300. So, looking to be in a 200-500 deficit. Added MyFitness Pal entry for the day below. Figured it would provide more context than just typing the food I ate.

Exercise Sets Reps
Incline Bench Press, 50kg 3 sets 10,9,8
Dumbbell Shoulder Press, 13kg 3 sets 12,12,10
Dumbbell Tricep Extensions, 13kg 3 sets 12,11,9
Concentrations Curls, 13kg 4 sets 11,9,8,7
Dips in my chair 3 sets 26,24,23
Dumbbell Shoulder Flys 7kg 3 sets 14,13,11

Excellent sets and reps

Wheels85 · Sep 30, 2025

I managed to get in an extra 20g of protein by dropping my oats for an omelette, and it wasn't many extra calories. I've attached pictures of my meals for the day.

Breakfast: Omelette with cottage cheese, mushrooms and spinach.
Lunch: Greek yoghurt mixed with 1 scoop of 100% Whey and a teaspoon of nut butter.
Dinner: Beef Stroganoff with veggies instead of pasta

Cardio: 1hr on hand cycle.
30min cardio circuit. Weights tomorrow.

2Thick · Sep 30, 2025

Wheels85 said:
This was dinner

This is a very good and healthy meal. Good job.

LevButlerov · Sep 30, 2025

Wheels85 said:
I managed to get in an extra 20g of protein by dropping my oats for an omelette, and it wasn't many extra calories. I've attached pictures of my meals for the day.

Breakfast: Omelette with cottage cheese, mushrooms and spinach.
Lunch: Greek yoghurt mixed with 1 scoop of 100% Whey and a teaspoon of nut butter.
Dinner: Beef Stroganoff with veggies instead of pasta

Cardio: 1hr on hand cycle.
30min cardio circuit. Weights tomorrow.

View attachment 124316 View attachment 124325 View attachment 124326 View attachment 124327

Meals look spot on, swapping oats for the omelette was a smart way to bump protein without pushing calories too high. Cottage cheese and whey keep the aminos steady through the day and beef stroganoff with veggies is a clean dinner choice.

Getting an hour on the hand cycle plus the cardio circuit is great work, you’re keeping conditioning high and setting yourself up well for the weights tomorrow.
are you able to do small weights to pump arms and chest? @Wheels85

Wheels85 · Sep 30, 2025

LevButlerov said:
Meals look spot on, swapping oats for the omelette was a smart way to bump protein without pushing calories too high. Cottage cheese and whey keep the aminos steady through the day and beef stroganoff with veggies is a clean dinner choice.

Getting an hour on the hand cycle plus the cardio circuit is great work, you’re keeping conditioning high and setting yourself up well for the weights tomorrow.
are you able to do small weights to pump arms and chest? @Wheels85

This is my usual weights workout. Add in 3x20 push-ups and hammer curls.

LevButlerov · Sep 30, 2025

Wheels85 said:
This is my usual weights workout. Add in 3x20 push-ups and hammer curls.

View attachment 124556

Good volume there, where is this from a worksheet you have? @Wheels85

Wheels85 · Sep 30, 2025

LevButlerov said:
Good volume there, where is this from a worksheet you have? @Wheels85

It's on the first page of this training blog

Wheels85 · Oct 1, 2025

Definitely felt all the extra cardio I've been doing at the gym today, but still pumped out a solid session. Rest day tomorrow. Possibly throw in some light cardio if I get bored. Today's meals were the same as yesterday's

Exercise	Weight	Sets	Reps
Incline Bench	50kg	3	10,7,7
Dumbbell Shoudler press	13kg	3	10,9,9
Tricep extension	13kg	3	9,9,9
Concentration curls	13kg	3	8,8,7
Chair dips		3	26,25,25
Shoulder fly	7kg	3	14,14,14

ballin2504 · Oct 1, 2025

Wheels85 said:
AGE: 40
Height: 160cm
Weight: Unknown (skinny fat)
BF% 28-30

Gear: Took my last shot of what was probably junk Test C on 25/9

This will be very basic and boring. I work out at home 3 times a week with mostly dumbbells. I'll do my best to be consistent and provide all the needed information. I normally also do hammer curls and push-ups, but I'm into my second week back from an elbow injury. Let me know if I missed anything. Sidenote: Due to my spinal cord injury, my max daily calories I can consume until I put on weight sit around 1300. So, looking to be in a 200-500 deficit. Added MyFitness Pal entry for the day below. Figured it would provide more context than just typing the food I ate.

Exercise Sets Reps
Incline Bench Press, 50kg 3 sets 10,9,8
Dumbbell Shoulder Press, 13kg 3 sets 12,12,10
Dumbbell Tricep Extensions, 13kg 3 sets 12,11,9
Concentrations Curls, 13kg 4 sets 11,9,8,7
Dips in my chair 3 sets 26,24,23
Dumbbell Shoulder Flys 7kg 3 sets 14,13,11

@Wheels85 welcome to Evo. I’m glad to have you here. I’ll be following along.

LevButlerov · Oct 1, 2025

Wheels85 said:
Definitely felt all the extra cardio I've been doing at the gym today, but still pumped out a solid session. Rest day tomorrow. Possibly throw in some light cardio if I get bored. Today's meals were the same as yesterday'sView attachment 124713 View attachment 124714 View attachment 124715

Exercise Weight Sets Reps
Incline Bench 50kg 3 10,7,7
Dumbbell Shoudler press 13kg 3 10,9,9
Tricep extension 13kg 3 9,9,9
Concentration curls 13kg 3 8,8,7
Chair dips 3 26,25,25
Shoulder fly 7kg 3 14,14,14

Good work today, especially with all that extra cardio in the mix, you still pressed well on incline at 50kg and handled solid volume on shoulders and arms. Chair dips with those rep counts show strong tricep endurance, and flys for high reps finish the delts nicely. Rest day tomorrow is well earned, light cardio only if you feel up to it, meals staying consistent will keep recovery steady.

are you able to do more cardio? how is the endurance? @Wheels85

Wheels85 · Oct 1, 2025

LevButlerov said:
Good work today, especially with all that extra cardio in the mix, you still pressed well on incline at 50kg and handled solid volume on shoulders and arms. Chair dips with those rep counts show strong tricep endurance, and flys for high reps finish the delts nicely. Rest day tomorrow is well earned, light cardio only if you feel up to it, meals staying consistent will keep recovery steady.
are you able to do more cardio? how is the endurance? @Wheels85

I can pump out 45 minutes straight on the ski erg at a relatively high click and 1-2 hours on my hand cycle. I was out for 3 and a half months with tennis elbow, so trying to ease my way back into it all so I don't hurt it again and lose even more gains.

stevesmi · Oct 1, 2025

Wheels85 said:
Definitely felt all the extra cardio I've been doing at the gym today, but still pumped out a solid session. Rest day tomorrow. Possibly throw in some light cardio if I get bored. Today's meals were the same as yesterday'sView attachment 124713 View attachment 124714 View attachment 124715

Exercise Weight Sets Reps
Incline Bench 50kg 3 10,7,7
Dumbbell Shoudler press 13kg 3 10,9,9
Tricep extension 13kg 3 9,9,9
Concentration curls 13kg 3 8,8,7
Chair dips 3 26,25,25
Shoulder fly 7kg 3 14,14,14

@Wheels85 man that is some interesting food to say the least. i like the variety. i know you are capable of eating clean

Wheels85 · Oct 1, 2025

stevesmi said:
@Wheels85 man that is some interesting food to say the least. i like the variety. i know you are capable of eating clean

Interesting? That doesn't sound good, haha. Are you saying that's not clean?

Wheels85 · Oct 1, 2025

This arrived today from UGL. Extremely fast postage. Question: Can I use these needles with it?

HarleyGuy · Oct 1, 2025

Wheels85 said:
This arrived today from UGL. Extremely fast postage. Question: Can I use these needles with it?
View attachment 124977

You sure can. Those pins are what you use peptides with. Just make sure you reconstitute your Reta properly so 0.3ml is the max dose you want so you're not having to pin 0.3ml and then another 0.1, if you know what I mean. If you had a 1ml insulin pin that would be pulling it to the 30 mark on the a 1ml insulin needle for example. Yours you have now max out at 30 on a 1ml pin meaning if you fill your 0.3ml pin you want that to be what you plan on your max dose being eventually; this assuming you ordered a shit ton of 0.3ml pins. Otherwise I'd switch to 1ml pins.

Eddie Haskell · Oct 1, 2025

Wheels85 said:
This arrived today from UGL. Extremely fast postage. Question: Can I use these needles with it?
View attachment 124977

@Wheels85 Great

touch down picture from @UGL OZ
Yes, you should be able to use the same needles, but do you have BAC water?
Please do a full unboxing.

Wheels85 · Oct 1, 2025

HarleyGuy said:
You sure can. Those pins are what you use peptides with. Just make sure you reconstitute your Reta properly so 0.3ml is the max dose you want so you're not having to pin 0.3ml and then another 0.1, if you know what I mean. If you had a 1ml insulin pin that would be pulling it to the 30 mark on the a 1ml insulin needle for example. Yours you have now max out at 30 on a 1ml pin meaning if you fill your 0.3ml pin you want that to be what you plan on your max dose being eventually; this assuming you ordered a shit ton of 0.3ml pins. Otherwise I'd switch to 1ml pins.

I have a box of them. I ordered the wrong one by accident at the start of my test cycle, so they've just been sitting there. I didn't realise I needed BAC water, so ill have to get that before starting the reta.

Wheels85 · Oct 1, 2025

Eddie Haskell said:
@Wheels85 Great touch down picture from @UGL OZ
Yes, you should be able to use the same needles, but do you have BAC water?
Please do a full unboxing.

No. I just watched a YT video showing the step-by-step process, and I saw he had BAC water, so I'll need to order some. Probably won't get here til Monday now.

HarleyGuy · Oct 1, 2025

Wheels85 said:
I have a box of them. I ordered the wrong one by accident at the start of my test cycle, so they've just been sitting there. I didn't realise I needed BAC water, so ill have to get that before starting the reta.

I shoulda thought of that I didn't realize you were starting from scratch. Yes definitely use bac water and none of those other sterile types. Did the video explain to depressurize the vial first so when you go to add the bac water it doesn't suck it all in super aggressively and possibly damage the peptide?

LevButlerov · Oct 1, 2025

Wheels85 said:
I can pump out 45 minutes straight on the ski erg at a relatively high click and 1-2 hours on my hand cycle. I was out for 3 and a half months with tennis elbow, so trying to ease my way back into it all so I don't hurt it again and lose even more gains.

That’s solid endurance, 45 mins on the ski erg and hours on the hand cycle is no joke, especially coming back from that elbow layoff. Easing back in is the right call, no sense pushing and setting yourself back again. Just keep building the sessions up slow and let the strength catch back up to that cardio base.

slowly we will get there, full EVO family support for you. @Wheels85

Wheels85 · Oct 1, 2025

LevButlerov said:
That’s solid endurance, 45 mins on the ski erg and hours on the hand cycle is no joke, especially coming back from that elbow layoff. Easing back in is the right call, no sense pushing and setting yourself back again. Just keep building the sessions up slow and let the strength catch back up to that cardio base. slowly we will get there, full EVO family support for you. @Wheels85

Appreciate it, man!

Wheels85 · Oct 1, 2025

HarleyGuy said:
I shoulda thought of that I didn't realize you were starting from scratch. Yes definitely use bac water and none of those other sterile types. Did the video explain to depressurize the vial first so when you go to add the bac water it doesn't suck it all in super aggressively and possibly damage the peptide?

I'm not sure tbh. I stopped watching after I saw I needed the BAC and went to order some. I'll review it all again and send you a message or ask the group if anything's unclear.

Mobster · Oct 2, 2025

When the cardio gets hard is when the grind begins

ceo · Oct 2, 2025

Wheels85 said:
Definitely felt all the extra cardio I've been doing at the gym today, but still pumped out a solid session. Rest day tomorrow. Possibly throw in some light cardio if I get bored. Today's meals were the same as yesterday'sView attachment 124713 View attachment 124714 View attachment 124715

Exercise Weight Sets Reps
Incline Bench 50kg 3 10,7,7
Dumbbell Shoudler press 13kg 3 10,9,9
Tricep extension 13kg 3 9,9,9
Concentration curls 13kg 3 8,8,7
Chair dips 3 26,25,25
Shoulder fly 7kg 3 14,14,14

bros make sure you food prepping. @Wheels85 that is gonna be the key to your success on that front. so when you cook make more for leftovers for 3-4 days

Wheels85 · Oct 2, 2025

Did an hour of cardio on the handcycle. Forgot to take a pic of breakfast, it was just an omelette again. Lunch 150g Tasmanian Salmon and green beans. Dinner: Forequarter lamb chop with roast capsicum.

ROIDDERS · Oct 2, 2025

Wheels85 said:
Definitely felt all the extra cardio I've been doing at the gym today, but still pumped out a solid session. Rest day tomorrow. Possibly throw in some light cardio if I get bored. Today's meals were the same as yesterday'sView attachment 124713 View attachment 124714 View attachment 124715

Exercise Weight Sets Reps
Incline Bench 50kg 3 10,7,7
Dumbbell Shoudler press 13kg 3 10,9,9
Tricep extension 13kg 3 9,9,9
Concentration curls 13kg 3 8,8,7
Chair dips 3 26,25,25
Shoulder fly 7kg 3 14,14,14

that middle meal looks good! is that blueberries with yogurt? you should try coconut yogurt its good! @Wheels85

stevesmi · Oct 2, 2025

Wheels85 said:
Interesting? That doesn't sound good, haha. Are you saying that's not clean?

it depends on what you are cooking with. you can take a clean meal and make it not clean by drenching it in oils. that is a huge problem.

2Thick · Oct 2, 2025

Wheels85 said:
Definitely felt all the extra cardio I've been doing at the gym today, but still pumped out a solid session. Rest day tomorrow. Possibly throw in some light cardio if I get bored. Today's meals were the same as yesterday'sView attachment 124713 View attachment 124714 View attachment 124715

Exercise Weight Sets Reps
Incline Bench 50kg 3 10,7,7
Dumbbell Shoudler press 13kg 3 10,9,9
Tricep extension 13kg 3 9,9,9
Concentration curls 13kg 3 8,8,7
Chair dips 3 26,25,25
Shoulder fly 7kg 3 14,14,14

you are killing it now. these workouts are very tough. 50kg on the incline bench is looking solid @Wheels85

Wheels85 · Oct 2, 2025

stevesmi said:
it depends on what you are cooking with. you can take a clean meal and make it not clean by drenching it in oils. that is a huge problem.

I don't add any oil or butter

Wheels85 · Oct 2, 2025

ROIDDERS said:
that middle meal looks good! is that blueberries with yogurt? you should try coconut yogurt its good! @Wheels85

Greek yoghurt and blueberries. Yoghurt 15g protein, a scoop of whey 23g. So, almost 40g of protein all up

Ulter · Oct 2, 2025

Wheels85 said:
Definitely felt all the extra cardio I've been doing at the gym today, but still pumped out a solid session. Rest day tomorrow. Possibly throw in some light cardio if I get bored. Today's meals were the same as yesterday'sView attachment 124713 View attachment 124714 View attachment 124715

Exercise Weight Sets Reps
Incline Bench 50kg 3 10,7,7
Dumbbell Shoudler press 13kg 3 10,9,9
Tricep extension 13kg 3 9,9,9
Concentration curls 13kg 3 8,8,7
Chair dips 3 26,25,25
Shoulder fly 7kg 3 14,14,14

you will never go wrong with a basic chicken, rice and brocolli meal if things get stale. keep food prepping. do it twice a week @Wheels85

stevesmi · Oct 2, 2025

Wheels85 said:
I don't add any oil or butter

yeah gotta avoid those additives and preservatives.

they will cause damage in the body

i only use a touch of raw coconut oil, that is all.. and with spices i use salt, pepper, paprika, oregano

HarleyGuy · Oct 2, 2025

stevesmi said:
yeah gotta avoid those additives and preservatives.

they will cause damage in the body

i only use a touch of raw coconut oil, that is all.. and with spices i use salt, pepper, paprika, oregano

I use macadamia nut oil when I do need an oil for anything. Raw Coconut oil is great too for MCT's.

UGL OZ · Oct 2, 2025

Wheels85 said:
This arrived today from UGL. Extremely fast postage. Question: Can I use these needles with it?
View attachment 124977

Those needles are completely fine to use brother and yes you'll need BAC as the others mentioned

If you need a hand with anything at all, please don't hesitate to reach out via email [email protected] or DM our support rep @UGL OZ Support Rep and we'd be more than happy to assist.

BTW - loving the detailed log and your food pics. Subscribed

AJ

Wheels85 · Oct 2, 2025

UGL OZ said:
Those needles are completely fine to use brother and yes you'll need BAC as the others mentioned

If you need a hand with anything at all, please don't hesitate to reach out via email [email protected] or DM our support rep @UGL OZ Support Rep and we'd be more than happy to assist.

BTW - loving the detailed log and your food pics. Subscribed

AJ

Thanks, mate. I bought some BAC from your site yesterday.

UGL OZ · Oct 2, 2025

Wheels85 said:
Thanks, mate. I bought some BAC from your site yesterday.

Awesome! If you shoot an email over to [email protected] with your order ID we can supply you with tracking so you can see how far along it is. With a bit of luck it might get delivered today if you are in an express post state (all orders placed by 2pm are sent the same day), otherwise it should be there early next week.

AJ

RoySimpson · Oct 2, 2025

Wheels85 said:
Definitely felt all the extra cardio I've been doing at the gym today, but still pumped out a solid session. Rest day tomorrow. Possibly throw in some light cardio if I get bored. Today's meals were the same as yesterday'sView attachment 124713 View attachment 124714 View attachment 124715

Exercise Weight Sets Reps
Incline Bench 50kg 3 10,7,7
Dumbbell Shoudler press 13kg 3 10,9,9
Tricep extension 13kg 3 9,9,9
Concentration curls 13kg 3 8,8,7
Chair dips 3 26,25,25
Shoulder fly 7kg 3 14,14,14

@Wheels85 food is looking on point bro!

LevButlerov · Oct 2, 2025

UGL OZ said:
Awesome! If you shoot an email over to [email protected] with your order ID we can supply you with tracking so you can see how far along it is. With a bit of luck it might get delivered today if you are in an express post state (all orders placed by 2pm are sent the same day), otherwise it should be there early next week.

AJ

Professional service from Team UGL OZ @UGL OZ

Wheels85 · Oct 2, 2025

UGL OZ said:
Awesome! If you shoot an email over to [email protected] with your order ID we can supply you with tracking so you can see how far along it is. With a bit of luck it might get delivered today if you are in an express post state (all orders placed by 2pm are sent the same day), otherwise it should be there early next week.

AJ

Appreciate it, man. It's a long journey, so if I have to wait a few days, it's all good.

Wheels85 · Oct 3, 2025

Full rest day today. I'm tempted to go 3-400 cals over my daily limit and some Greek yoghurt with protein and blueberries though!

LevButlerov · Oct 3, 2025

Wheels85 said:
Appreciate it, man. It's a long journey, so if I have to wait a few days, it's all good.

step by step

LevButlerov · Oct 3, 2025

Wheels85 said:
Full rest day today. I'm tempted to go 3-400 cals over my daily limit and some Greek yoghurt with protein and blueberries though!

Go for it, 1 day is good to boost the metabolic rate

Wheels85 · Oct 3, 2025

Home alone tonight and got bored, so I said fuck it and went to the gym. I'll have to force myself to rest tomorrow, but I'm motivated and on the grind, so we'll see. Muscle memory is kicking in and I'm gaining back what I lost pre-tennis elbow. Just gotta drop this weight and I think ill look pretty solid.

Excercise	Weight	Reps	Sets
Incline Bench Press	50kg	8,8,7	3
Shoulder Press	13kg	10,10,9	3
Tricep Extensions	13kg	10,10,9	3
Concentrations Curls	13kg	9,9,8	3
Chair Dips	Body weight	30,25,29	3
Shoulder Flys	7kg	14,14,13	3

ballin2504 · Oct 3, 2025

Wheels85 said:
Definitely felt all the extra cardio I've been doing at the gym today, but still pumped out a solid session. Rest day tomorrow. Possibly throw in some light cardio if I get bored. Today's meals were the same as yesterday'sView attachment 124713 View attachment 124714 View attachment 124715

Exercise Weight Sets Reps
Incline Bench 50kg 3 10,7,7
Dumbbell Shoudler press 13kg 3 10,9,9
Tricep extension 13kg 3 9,9,9
Concentration curls 13kg 3 8,8,7
Chair dips 3 26,25,25
Shoulder fly 7kg 3 14,14,14

@Wheels85 nice work on the cardio man keep it up

ROIDDERS · Oct 3, 2025

Wheels85 said:
Greek yoghurt and blueberries. Yoghurt 15g protein, a scoop of whey 23g. So, almost 40g of protein all up

Yeah, as long as you can digest it then go for it.

LevButlerov · Oct 3, 2025

Wheels85 said:
Home alone tonight and got bored, so I said fuck it and went to the gym. I'll have to force myself to rest tomorrow, but I'm motivated and on the grind, so we'll see. Muscle memory is kicking in and I'm gaining back what I lost pre-tennis elbow. Just gotta drop this weight and I think ill look pretty solid.

Excercise Weight Reps Sets
Incline Bench Press 50kg 8,8,7 3
Shoulder Press 13kg 10,10,9 3
Tricep Extensions 13kg 10,10,9 3
Concentrations Curls 13kg 9,9,8 3
Chair Dips Body weight 30,25,29 3
Shoulder Flys 7kg 14,14,13 3

Good push tonight, especially being back in after the tennis elbow layoff. Incline bench with 50 kg for solid sets shows strength is coming back quick, and chair dips in those rep ranges are no joke from the chair. Muscle memory really does the work here, just pace it so the elbow holds up while you lean down.

push hard you have EVO family support! @Wheels85

Noah Wixx · Oct 4, 2025

Wheels85 said:
Definitely felt all the extra cardio I've been doing at the gym today, but still pumped out a solid session. Rest day tomorrow. Possibly throw in some light cardio if I get bored. Today's meals were the same as yesterday'sView attachment 124713 View attachment 124714 View attachment 124715

Exercise Weight Sets Reps
Incline Bench 50kg 3 10,7,7
Dumbbell Shoudler press 13kg 3 10,9,9
Tricep extension 13kg 3 9,9,9
Concentration curls 13kg 3 8,8,7
Chair dips 3 26,25,25
Shoulder fly 7kg 3 14,14,14

Food and session looking good brother

25homes · Oct 5, 2025

Wheels85 said:
Definitely felt all the extra cardio I've been doing at the gym today, but still pumped out a solid session. Rest day tomorrow. Possibly throw in some light cardio if I get bored. Today's meals were the same as yesterday'sView attachment 124713 View attachment 124714 View attachment 124715

Exercise Weight Sets Reps
Incline Bench 50kg 3 10,7,7
Dumbbell Shoudler press 13kg 3 10,9,9
Tricep extension 13kg 3 9,9,9
Concentration curls 13kg 3 8,8,7
Chair dips 3 26,25,25
Shoulder fly 7kg 3 14,14,14

Food looks really good Bru

Wheels85 · Oct 5, 2025

Rest day yesterday
1 hour fasted cardio this morning and 30min on ski erg this afternoon. Weights tomorrow. Didn't take pictures of breakfast and lunch. Just an omelette for breakfast and Greek yoghurt with whey for lunch. Dinner was chicken and veg. Very keen for an early bed. Hope you all are enjoying the long weekend.

Wheels85 · Oct 5, 2025

Just bought a pec fly machine for my home gym. Next purchase is the seated row

.

LevButlerov · Oct 5, 2025

Wheels85 said:
Rest day yesterday
1 hour fasted cardio this morning and 30min on ski erg this afternoon. Weights tomorrow. Didn't take pictures of breakfast and lunch. Just an omelette for breakfast and Greek yoghurt with whey for lunch. Dinner was chicken and veg. Very keen for an early bed. Hope you all are enjoying the long weekend.
View attachment 126175 View attachment 126189

Wheels85 said:
Just bought a pec fly machine for my home gym. Next purchase is the seated rowView attachment 126191 View attachment 126192.

Cardio volume looks great, double sessions like that will keep conditioning high while resting from weights. Meals stayed clean and simple which fits the rest day perfectly. That pec fly machine is a solid pickup, adding the seated row next will round out your setup nicely.

I'd love to see it in action.

stevesmi · Oct 6, 2025

Wheels85 said:
Rest day yesterday
1 hour fasted cardio this morning and 30min on ski erg this afternoon. Weights tomorrow. Didn't take pictures of breakfast and lunch. Just an omelette for breakfast and Greek yoghurt with whey for lunch. Dinner was chicken and veg. Very keen for an early bed. Hope you all are enjoying the long weekend.
View attachment 126175 View attachment 126189

@Wheels85 1 hour of fasted cardio! you are my hero on that. takes a lot of commitment to do that on the weekend

ceo · Oct 6, 2025

Wheels85 said:
Rest day yesterday
1 hour fasted cardio this morning and 30min on ski erg this afternoon. Weights tomorrow. Didn't take pictures of breakfast and lunch. Just an omelette for breakfast and Greek yoghurt with whey for lunch. Dinner was chicken and veg. Very keen for an early bed. Hope you all are enjoying the long weekend.
View attachment 126175 View attachment 126189

bros that some good eating. i like those veggies. and that chicken look super good ! @Wheels85

Wheels85 · Oct 6, 2025

No cardio today. Arms were fried from the weekend. Felt like some carbs this morning and cbf cooking an omelette, so had oats. Need to do some meal prep with overnight oats or something. I added a seated bent-over row to my workout. I'm not sure how effective it is, but I wasn't doing anything to isolate my back, so it's got to be better than nothing. I feel like this is the single most boring training log to have ever existed haha.

Exercise	Weight	reps	Sets
Incline Bench	50kg	9,8,7	3
Dumbbell Shoulder Press	13kg	9,10,9	3
Tricep Shoulder Extensions	13kg	11,12,9	3
Bicep Concentration Curls	13kg	10,9,9	3
Single Arm Bent Over Rows	9kg	20,20,18	3
Chair Dips	Body Weight	30,30,23	3
Shoulder Flys	7kg	15,12,11	3

2Thick · Oct 6, 2025

Wheels85 said:
Rest day yesterday
1 hour fasted cardio this morning and 30min on ski erg this afternoon. Weights tomorrow. Didn't take pictures of breakfast and lunch. Just an omelette for breakfast and Greek yoghurt with whey for lunch. Dinner was chicken and veg. Very keen for an early bed. Hope you all are enjoying the long weekend.
View attachment 126175 View attachment 126189

i love me some fresh corn and carrots. that is a strong meal full of nutrition @Wheels85 scrambled eggs are also some of the best food you could eat

ROIDDERS · Oct 6, 2025

Wheels85 said:
Rest day yesterday
1 hour fasted cardio this morning and 30min on ski erg this afternoon. Weights tomorrow. Didn't take pictures of breakfast and lunch. Just an omelette for breakfast and Greek yoghurt with whey for lunch. Dinner was chicken and veg. Very keen for an early bed. Hope you all are enjoying the long weekend.
View attachment 126175 View attachment 126189

@Wheels85 the kebabs sound really good actually. I also love the different vegetable medley that you put together. Keep improving the diet. That's going to be the key.

Ulter · Oct 6, 2025

Wheels85 said:
Just bought a pec fly machine for my home gym. Next purchase is the seated rowView attachment 126191 View attachment 126192.

one of the cool things about that machine is you can work your arms too. People think they're just for the chest. But if you angle your arms, a certain way, they can really work your biceps as well. @Wheels85

Wheels85 · Oct 7, 2025

1hr 15min faster cardio this morning. Rest day tomorrow as I have things to do all day. Did some meal prep. Beef and prawn stir fry. Ordering some jars to do overnight oats, and I'll cook pesto chicken breast and rice for meal prep. Hoping my package from UGL Oz arrives tomorrow so I can get started on that. How long do you guys think it will take to lose 7kg?

get stuck int

LevButlerov · Oct 7, 2025

Wheels85 said:
1hr 15min faster cardio this morning. Rest day tomorrow as I have things to do all day. Did some meal prep. Beef and prawn stir fry. Ordering some jars to do overnight oats, and I'll cook pesto chicken breast and rice for meal prep. Hoping my package from UGL Oz arrives tomorrow so I can get started on that. How long do you guys think it will take to lose 7kg?

get stuck intView attachment 126724 View attachment 126725

Your meal prep meals look clean with that beef and prawn stir fry and planned pesto chicken setup covering solid protein and carb balance. The overnight oats will round it out well for mornings so you stay consistent through the week.

@Wheels85

That macro split for the day, that's your whole day of food? 67 grams protein?

At your current pace with daily fasted cardio, 7 kg should come off in roughly 6–8 weeks if calories stay in check. Once the UGL Oz @UGL OZ pack lands, get started and post your full plan so the EVO family can fine-tune timing and dosing.

Wheels85 · Oct 7, 2025

LevButlerov said:
Your meal prep meals look clean with that beef and prawn stir fry and planned pesto chicken setup covering solid protein and carb balance. The overnight oats will round it out well for mornings so you stay consistent through the week. @Wheels85

That macro split for the day, that's your whole day of food? 67 grams protein?

At your current pace with daily fasted cardio, 7 kg should come off in roughly 6–8 weeks if calories stay in check. Once the UGL Oz @UGL OZ pack lands, get started and post your full plan so the EVO family can fine-tune timing and dosing.

I ended up having a shake so I got 90g of protein for the day. It's really hard to get in more while being in a deficit seeing as my maintenance calories sit at 1300. Right now the priority is to lose weight.

LevButlerov · Oct 7, 2025

Wheels85 said:
I ended up having a shake so I got 90g of protein for the day. It's really hard to get in more while being in a deficit seeing as my maintenance calories sit at 1300. Right now the priority is to lose weight.

I would not worry as much about calories as about activity

get more activity with the equipment you have and we'll work on diet as we good. @Wheels85

RoySimpson · Oct 7, 2025

Wheels85 said:
Rest day yesterday
1 hour fasted cardio this morning and 30min on ski erg this afternoon. Weights tomorrow. Didn't take pictures of breakfast and lunch. Just an omelette for breakfast and Greek yoghurt with whey for lunch. Dinner was chicken and veg. Very keen for an early bed. Hope you all are enjoying the long weekend.
View attachment 126175 View attachment 126189

@Wheels85 amazing work bro!

Wheels85 · Oct 7, 2025

Package arrived. Thanks @UGL OZ

HarleyGuy · Oct 7, 2025

Wheels85 said:
Package arrived. Thanks @UGL OZ

View attachment 127074

Love the touchdown pic and you made the right choice with what to use for your goals. Keep up the amazing work you're an inspiration on here!

LevButlerov · Oct 8, 2025

Wheels85 said:
Package arrived. Thanks @UGL OZ

View attachment 127074

Love this touchdowm from UGL OZ @UGL OZ TEAM UGL OZ is GOAT!
@Wheels85 this is going to be a legendary cycle!

Mobster · Oct 8, 2025

LevButlerov said:
Cardio volume looks great, double sessions like that will keep conditioning high while resting from weights. Meals stayed clean and simple which fits the rest day perfectly. That pec fly machine is a solid pickup, adding the seated row next will round out your setup nicely. I'd love to see it in action.

Me too. Inspirational stuff

Wheels85 · Oct 8, 2025

Is anyone able to give me a rundown on how to mix the reta and bac water? Appreciate it.

ballin2504 · Oct 8, 2025

Wheels85 said:
Just bought a pec fly machine for my home gym. Next purchase is the seated rowView attachment 126191 View attachment 126192.

@Wheels85 that’s a good looking piece of equipment. Looks like it should do you well

LevButlerov · Oct 8, 2025

Wheels85 said:
Is anyone able to give me a rundown on how to mix the reta and bac water? Appreciate it.

Draw 1 ml of BAC water per mg of retatrutide into a sterile syringe and slowly inject it into the vial along the glass, not directly onto the powder. Let it dissolve at room temperature without shaking, just roll gently until clear.

Store the mixed vial in the fridge and use an insulin syringe to draw your weekly dose. Always use alcohol swabs on both the vial top and the injection site before pinning.

@Wheels85

UGL OZ · Oct 9, 2025

Wheels85 said:
Package arrived. Thanks @UGL OZ

View attachment 127074

Touchdown! Appreciate you posting brother, enjoy

AJ

LevButlerov · Oct 9, 2025

UGL OZ said:
Touchdown! Appreciate you posting brother, enjoy

AJ

Good follow up thank you AJ

Noah Wixx · Oct 9, 2025

Wheels85 said:
Rest day yesterday
1 hour fasted cardio this morning and 30min on ski erg this afternoon. Weights tomorrow. Didn't take pictures of breakfast and lunch. Just an omelette for breakfast and Greek yoghurt with whey for lunch. Dinner was chicken and veg. Very keen for an early bed. Hope you all are enjoying the long weekend.
View attachment 126175 View attachment 126189

Excellent work with the cardio

Wheels85 · Oct 10, 2025

I fucked up today and went over my calories. I ate clean, but just didn't keep count. Ah, well. Not the end of the world. I smashed a weights session and did 45 minutes cardio tonight. My pec fly machine arrived today, so Monday I'll add it to my plan. I put my bike on a trainer so I'm not getting smashed by the heat. Anyhoo, enough of my boring log. Hope you all have a good weekend.

Exercise	Weight	Reps	Set
Incline Bench	50kg	9,8,7,6	4
Shoulder Press	13kg	10,11,12,6	4
Tricep Extensions	13kg	12,11,11,8	4
Single Arm Bent Over Rows	9kg	26,21,20	3
Chair Dips	Body Weight	30,30,25	3
Shoulder Flys	7kg	17,14,13	3

LevButlerov · Oct 10, 2025

Wheels85 said:
I fucked up today and went over my calories. I ate clean, but just didn't keep count. Ah, well. Not the end of the world. I smashed a weights session and did 45 minutes cardio tonight. My pec fly machine arrived today, so Monday I'll add it to my plan. I put my bike on a trainer so I'm not getting smashed by the heat. Anyhoo, enough of my boring log. Hope you all have a good weekend. View attachment 127989 View attachment 127990

Exercise Weight Reps Set
Incline Bench 50kg 9,8,7,6 4
Shoulder Press 13kg 10,11,12,6 4
Tricep Extensions 13kg 12,11,11,8 4
Single Arm Bent Over Rows 9kg 26,21,20 3
Chair Dips Body Weight 30,30,25 3
Shoulder Flys 7kg 17,14,13 3

Strong work today and great to see you still crushing training even when the calories ran high. Clean food and that much work output means it’ll balance out fast.

dont worry its a long game @Wheels85

Adding the pec fly and the bike trainer setup is perfect, smart move staying out of the heat. You’re doing awesome work, keep posting updates so everyone can follow your progress.

stevesmi · Oct 10, 2025

Wheels85 said:
I fucked up today and went over my calories. I ate clean, but just didn't keep count. Ah, well. Not the end of the world. I smashed a weights session and did 45 minutes cardio tonight. My pec fly machine arrived today, so Monday I'll add it to my plan. I put my bike on a trainer so I'm not getting smashed by the heat. Anyhoo, enough of my boring log. Hope you all have a good weekend. View attachment 127989 View attachment 127990

Exercise Weight Reps Set
Incline Bench 50kg 9,8,7,6 4
Shoulder Press 13kg 10,11,12,6 4
Tricep Extensions 13kg 12,11,11,8 4
Single Arm Bent Over Rows 9kg 26,21,20 3
Chair Dips Body Weight 30,30,25 3
Shoulder Flys 7kg 17,14,13 3

@Wheels85 no big deal that you got some extra calories. those will burn away in no time by tomorrow. just keep grinding and keep eating healthy

Ulter · Oct 10, 2025

Wheels85 said:
I fucked up today and went over my calories. I ate clean, but just didn't keep count. Ah, well. Not the end of the world. I smashed a weights session and did 45 minutes cardio tonight. My pec fly machine arrived today, so Monday I'll add it to my plan. I put my bike on a trainer so I'm not getting smashed by the heat. Anyhoo, enough of my boring log. Hope you all have a good weekend. View attachment 127989 View attachment 127990

Exercise Weight Reps Set
Incline Bench 50kg 9,8,7,6 4
Shoulder Press 13kg 10,11,12,6 4
Tricep Extensions 13kg 12,11,11,8 4
Single Arm Bent Over Rows 9kg 26,21,20 3
Chair Dips Body Weight 30,30,25 3
Shoulder Flys 7kg 17,14,13 3

As long as you ate clean, that's the most important thing. Keeping count is the least of my concerns. Proud of you, man. Keep it up. @Wheels85

Mobster · Oct 11, 2025

Not boring at all. Inspiring

2Thick · Oct 11, 2025

Wheels85 said:
I fucked up today and went over my calories. I ate clean, but just didn't keep count. Ah, well. Not the end of the world. I smashed a weights session and did 45 minutes cardio tonight. My pec fly machine arrived today, so Monday I'll add it to my plan. I put my bike on a trainer so I'm not getting smashed by the heat. Anyhoo, enough of my boring log. Hope you all have a good weekend. View attachment 127989 View attachment 127990

Exercise Weight Reps Set
Incline Bench 50kg 9,8,7,6 4
Shoulder Press 13kg 10,11,12,6 4
Tricep Extensions 13kg 12,11,11,8 4
Single Arm Bent Over Rows 9kg 26,21,20 3
Chair Dips Body Weight 30,30,25 3
Shoulder Flys 7kg 17,14,13 3

nice solid update. when you do something you don't mean its good to report it @Wheels85 nobody is going to flame you for it that is what the EVO family is all about

ceo · Oct 11, 2025

Wheels85 said:
I fucked up today and went over my calories. I ate clean, but just didn't keep count. Ah, well. Not the end of the world. I smashed a weights session and did 45 minutes cardio tonight. My pec fly machine arrived today, so Monday I'll add it to my plan. I put my bike on a trainer so I'm not getting smashed by the heat. Anyhoo, enough of my boring log. Hope you all have a good weekend. View attachment 127989 View attachment 127990

Exercise Weight Reps Set
Incline Bench 50kg 9,8,7,6 4
Shoulder Press 13kg 10,11,12,6 4
Tricep Extensions 13kg 12,11,11,8 4
Single Arm Bent Over Rows 9kg 26,21,20 3
Chair Dips Body Weight 30,30,25 3
Shoulder Flys 7kg 17,14,13 3

@Wheels85 bros that a hardcore set a wheels right there. you don't good. i like how you being honest and hard on yourself when you need to be but you got nothing to be down on

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Veteran Mod

Veteran Mod

Team UGL OZ

Team UGL OZ

Veteran Mod

Veteran

Team UGL OZ

Attachments

Elite Mod

Veteran Mod

Veteran

Team UGL OZ

Team UGL OZ

Senior Chairman

Veteran Mod

Veteran Mod

Community Trusted

Team UGL OZ

Community Trusted

Veteran Mod

Veteran Mod

Team UGL OZ

Team UGL OZ

Veteran Mod

Veteran Mod

Team UGL OZ

Veteran

Elite Mod

Veteran Mod

Veteran Mod

Veteran

Team UGL OZ

Team UGL OZ