Approved Log Recovery and Cutting Cycle Log

[Troy643]

Hey Evo Community,

Firstly, It's great to be able to do something like this. I have been a member of the forum since 2023 and the support, advice and friendship on here is amazing, especially for people in Australia.

This log will detail my diet, training and recovery over the next few months.

Personal Info

• Age: 30
• Height: 175cm
• Current Weight: 81kg
• Sponsor: None
• Coach: None
• Years Training: 8
• Cycle History: Two previous cycles;
  1 - 500mg Test E for 20 weeks. Good gains and minimal sides. Don't aromatize much at all and rarely needed an AI.
  2 - 600mg Test E, 600mg EQ for 20 weeks. Good gains and minimal sides. Needed to lower EQ to 400 due to low E2. Used D-BOL to temporarily raise E2.

Cycle/Log Outcome Goals

• Starting goal: Get down to sub 10% BF, probably closer to 8%.
• Secondary goals: Recover and repair long term shoulder injury which has hindered training over the past few months. Improve sleep and dial in some training on lagging body parts - Mostly back width and thickness.

---

Current Cycle

• 150mg Test E - Pinned Monday AM / Thursday PM
• 2.5mg Retatrutide - Pinned Friday AM

Planned Cycle - Starting 10th November 2025

• 300mg Test E Weekly - Pinned EOD
• 300mg Mast P Weekly - Pinned EOD
• 200mg NPP - Pinned EOD
• 2.5mg Retatrutide - Pinned every Friday
• 500mcg BPC-157 Daily - Split over 2x Injections AM/PM for 8 weeks
• 5mg TB-500 Weekly - Split over 2x Injections MON/THUR for 4 weeks, then 2mg a week for 8 weeks.
• Cialis 10mg on training days
• 20mg Anavar PWO on training days

Hopefully starting 10th November depending delivery on Mast P and NPP. Expected to land this week.

Labs Used
Test E, NPP, Cialis, Anavar and current Reta provided by UGL OZ.
Mast P, BPC157, TB500 provided by Austrix Pharma
New Retatrutide - Starting Friday the 7th provided by PeptideX

Health Supplements

• Omega 3s
• Magnesium Glycinate
• Zinc
• Multivitamin
• B12
• Vitamin D3
• NAC
• P5P
• Psyllium Husk
• Creatine

---

Training

Current Training Split is as follows:
Monday - Upper
Tuesday - Lower
Wednesday - Cardio
Thursday - Upper
Friday - Lower
Saturday - Arms
Sunday - Cardio or rest. Occasionally run as It's something I enjoy and am quite good at. Depends on recovery.

Upper body training has been slightly modified due to long term shoulder injury. I have been diagnosed with rotator cuff tendonitis, as well as having a labral tear. This tear is something I have had for the previous 5 years and have managed it very well but has flared up as of late.

Cardio

8-10k Steps a day
Wednesday usually 20m Stair master, followed by 40m Incline walk.
Sunday usually run between 7-12KM at a slow pace, depending on recovery. If run can't be achieved, will hit 10k steps walking.

Diet
Currently eating 2000 calories a day which puts me at an approximate 500-800 calorie deficit depending on activity.
210g Protein, 40g Fat, 190 Carbs - Give or take.

Sleep
Always been a significant issue for me. Only usually get 4-6 hours a night. Take melatonin and magnesium every night but usually to not avail. Trying to get it under control as it's hindering my recovery. Any advice would be greatly appreciated.

---

Thank you in advance for all the advice. I will be sure to upload a day of training and eating shortly, along with some pictures to show you where I am starting.

 

[Troy643]

Here are some beginning photos. Apologies for the shit quality, I will get some proper ones taken when the misus gets home but at least this can be a good start.

Also apologies for the blurring etc. I've explained to Lev the situation and he's fine with it. Symmetry is pretty good either side but will do my best to improve the editing.

Cheers lads

 

[LevButlerov]

Hey Evo Community,

Firstly, It's great to be able to do something like this. I have been a member of the forum since 2023 and the support, advice and friendship on here is amazing, especially for people in Australia.

This log will detail my diet, training and recovery over the next few months.

Personal Info

• Age: 30
• Height: 175cm
• Current Weight: 81kg
• Sponsor: None
• Coach: None
• Years Training: 8
• Cycle History: Two previous cycles;
  1 - 500mg Test E for 20 weeks. Good gains and minimal sides. Don't aromatize much at all and rarely needed an AI.
  2 - 600mg Test E, 600mg EQ for 20 weeks. Good gains and minimal sides. Needed to lower EQ to 400 due to low E2. Used D-BOL to temporarily raise E2.

Cycle/Log Outcome Goals

• Starting goal: Get down to sub 10% BF, probably closer to 8%.
• Secondary goals: Recover and repair long term shoulder injury which has hindered training over the past few months. Improve sleep and dial in some training on lagging body parts - Mostly back width and thickness.

---

Current Cycle

• 150mg Test E - Pinned Monday AM / Thursday PM
• 2.5mg Retatrutide - Pinned Friday AM

Planned Cycle - Starting 10th November 2025

• 300mg Test E Weekly - Pinned EOD
• 300mg Mast P Weekly - Pinned EOD
• 200mg NPP - Pinned EOD
• 2.5mg Retatrutide - Pinned every Friday
• 500mcg BPC-157 Daily - Split over 2x Injections AM/PM for 8 weeks
• 5mg TB-500 Weekly - Split over 2x Injections MON/THUR for 4 weeks, then 2mg a week for 8 weeks.
• Cialis 10mg on training days
• 20mg Anavar PWO on training days

Hopefully starting 10th November depending delivery on Mast P and NPP. Expected to land this week.

Labs Used
Test E, NPP, Cialis, Anavar and current Reta provided by UGL OZ.
Mast P, BPC157, TB500 provided by Austrix Pharma
New Retatrutide - Starting Friday the 7th provided by PeptideX

Health Supplements

• Omega 3s
• Magnesium Glycinate
• Zinc
• Multivitamin
• B12
• Vitamin D3
• NAC
• P5P
• Psyllium Husk
• Creatine

---

Training

Current Training Split is as follows:
Monday - Upper
Tuesday - Lower
Wednesday - Cardio
Thursday - Upper
Friday - Lower
Saturday - Arms
Sunday - Cardio or rest. Occasionally run as It's something I enjoy and am quite good at. Depends on recovery.

Upper body training has been slightly modified due to long term shoulder injury. I have been diagnosed with rotator cuff tendonitis, as well as having a labral tear. This tear is something I have had for the previous 5 years and have managed it very well but has flared up as of late.

Cardio

8-10k Steps a day
Wednesday usually 20m Stair master, followed by 40m Incline walk.
Sunday usually run between 7-12KM at a slow pace, depending on recovery. If run can't be achieved, will hit 10k steps walking.

Diet
Currently eating 2000 calories a day which puts me at an approximate 500-800 calorie deficit depending on activity.
210g Protein, 40g Fat, 190 Carbs - Give or take.

Sleep
Always been a significant issue for me. Only usually get 4-6 hours a night. Take melatonin and magnesium every night but usually to not avail. Trying to get it under control as it's hindering my recovery. Any advice would be greatly appreciated.

---

Thank you in advance for all the advice. I will be sure to upload a day of training and eating shortly, along with some pictures to show you where I am starting.

Here are some beginning photos. Apologies for the shit quality, I will get some proper ones taken when the misus gets home but at least this can be a good start.

Also apologies for the blurring etc. I've explained to Lev the situation and he's fine with it. Symmetry is pretty good either side but will do my best to improve the editing.

Cheers lads

welcome fully to the EVO family now @Troy643
You look big and lean in the pics, huge arms and wide shoulders stand out right away. and quality is good!

Good start to the log, clean layout and all the details are there, this will be a solid one to follow as that NPP and Mast kick in.

i'm interested to see your sleep improve, can you add valerian as well?

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz @Freki

 

[Dreamer]

Here are some beginning photos. Apologies for the shit quality, I will get some proper ones taken when the misus gets home but at least this can be a good start.

Also apologies for the blurring etc. I've explained to Lev the situation and he's fine with it. Symmetry is pretty good either side but will do my best to improve the editing.

Cheers lads

Great size man, well planned out cycle too, with sleep, try L theanine, Glycine, Ashwaganda and Myo-isitol on top, I use these and have fixed my sleep dramatically, also HGH is another option

 

[Allupfromhere]

Hey Evo Community,

Firstly, It's great to be able to do something like this. I have been a member of the forum since 2023 and the support, advice and friendship on here is amazing, especially for people in Australia.

This log will detail my diet, training and recovery over the next few months.

Personal Info

• Age: 30
• Height: 175cm
• Current Weight: 81kg
• Sponsor: None
• Coach: None
• Years Training: 8
• Cycle History: Two previous cycles;
  1 - 500mg Test E for 20 weeks. Good gains and minimal sides. Don't aromatize much at all and rarely needed an AI.
  2 - 600mg Test E, 600mg EQ for 20 weeks. Good gains and minimal sides. Needed to lower EQ to 400 due to low E2. Used D-BOL to temporarily raise E2.

Cycle/Log Outcome Goals

• Starting goal: Get down to sub 10% BF, probably closer to 8%.
• Secondary goals: Recover and repair long term shoulder injury which has hindered training over the past few months. Improve sleep and dial in some training on lagging body parts - Mostly back width and thickness.

---

Current Cycle

• 150mg Test E - Pinned Monday AM / Thursday PM
• 2.5mg Retatrutide - Pinned Friday AM

Planned Cycle - Starting 10th November 2025

• 300mg Test E Weekly - Pinned EOD
• 300mg Mast P Weekly - Pinned EOD
• 200mg NPP - Pinned EOD
• 2.5mg Retatrutide - Pinned every Friday
• 500mcg BPC-157 Daily - Split over 2x Injections AM/PM for 8 weeks
• 5mg TB-500 Weekly - Split over 2x Injections MON/THUR for 4 weeks, then 2mg a week for 8 weeks.
• Cialis 10mg on training days
• 20mg Anavar PWO on training days

Hopefully starting 10th November depending delivery on Mast P and NPP. Expected to land this week.

Labs Used
Test E, NPP, Cialis, Anavar and current Reta provided by UGL OZ.
Mast P, BPC157, TB500 provided by Austrix Pharma
New Retatrutide - Starting Friday the 7th provided by PeptideX

Health Supplements

• Omega 3s
• Magnesium Glycinate
• Zinc
• Multivitamin
• B12
• Vitamin D3
• NAC
• P5P
• Psyllium Husk
• Creatine

---

Training

Current Training Split is as follows:
Monday - Upper
Tuesday - Lower
Wednesday - Cardio
Thursday - Upper
Friday - Lower
Saturday - Arms
Sunday - Cardio or rest. Occasionally run as It's something I enjoy and am quite good at. Depends on recovery.

Upper body training has been slightly modified due to long term shoulder injury. I have been diagnosed with rotator cuff tendonitis, as well as having a labral tear. This tear is something I have had for the previous 5 years and have managed it very well but has flared up as of late.

Cardio

8-10k Steps a day
Wednesday usually 20m Stair master, followed by 40m Incline walk.
Sunday usually run between 7-12KM at a slow pace, depending on recovery. If run can't be achieved, will hit 10k steps walking.

Diet
Currently eating 2000 calories a day which puts me at an approximate 500-800 calorie deficit depending on activity.
210g Protein, 40g Fat, 190 Carbs - Give or take.

Sleep
Always been a significant issue for me. Only usually get 4-6 hours a night. Take melatonin and magnesium every night but usually to not avail. Trying to get it under control as it's hindering my recovery. Any advice would be greatly appreciated.

---

Thank you in advance for all the advice. I will be sure to upload a day of training and eating shortly, along with some pictures to show you where I am starting.

Here are some beginning photos. Apologies for the shit quality, I will get some proper ones taken when the misus gets home but at least this can be a good start.

Also apologies for the blurring etc. I've explained to Lev the situation and he's fine with it. Symmetry is pretty good either side but will do my best to improve the editing.

Cheers lads

Killer introduction and start to your log brother! Love seeing more aussies joing the Evo crew and share there journeys. Its how we all benifit.
Solid rig already bro and gonna do some damage when you start your next push. Npp gonna grow you like fk. Keen to see the wolfs mast p in action too! Im a little excited to try it myself

Welcome to Evo

 

[Troy643]

Cheers everyone. Been around here a while and already felt like part of the family but this just solidifies that.

i'm interested to see your sleep improve, can you add valerian as well?

Can definitely look into this, pretty cheap so will pick it up and try it out.

Great size man, well planned out cycle too, with sleep, try L theanine, Glycine, Ashwaganda and Myo-isitol on top, I use these and have fixed my sleep dramatically, also HGH is another option

Cheers brother, appreciate it. Did some googling and Glycine looks good so going to grab that and take before bed.

In regards to the HGH, it's something I've always really wanted to try but the ongoing cost deters me a little.

Keen to see the wolfs mast p in action too! Im a little excited to try it myself

Man's an absolute gentlemen. very keen to see how you grow too brother!

 

[Freki]

Here are some beginning photos. Apologies for the shit quality, I will get some proper ones taken when the misus gets home but at least this can be a good start.

Also apologies for the blurring etc. I've explained to Lev the situation and he's fine with it. Symmetry is pretty good either side but will do my best to improve the editing.

Cheers lads

Bro looking amazing , welcome to evo.

Quite a few here with sleep issues, biggest problem i see is its so individual. I think you just have to try everything until something works and in combos to.
Im on 4 great nights sleep in a row , but not expecting it to last unfortunately.

 

[Mobster]

Hey Evo Community,

Firstly, It's great to be able to do something like this. I have been a member of the forum since 2023 and the support, advice and friendship on here is amazing, especially for people in Australia.

This log will detail my diet, training and recovery over the next few months.

Personal Info

• Age: 30
• Height: 175cm
• Current Weight: 81kg
• Sponsor: None
• Coach: None
• Years Training: 8
• Cycle History: Two previous cycles;
  1 - 500mg Test E for 20 weeks. Good gains and minimal sides. Don't aromatize much at all and rarely needed an AI.
  2 - 600mg Test E, 600mg EQ for 20 weeks. Good gains and minimal sides. Needed to lower EQ to 400 due to low E2. Used D-BOL to temporarily raise E2.

Cycle/Log Outcome Goals

• Starting goal: Get down to sub 10% BF, probably closer to 8%.
• Secondary goals: Recover and repair long term shoulder injury which has hindered training over the past few months. Improve sleep and dial in some training on lagging body parts - Mostly back width and thickness.

---

Current Cycle

• 150mg Test E - Pinned Monday AM / Thursday PM
• 2.5mg Retatrutide - Pinned Friday AM

Planned Cycle - Starting 10th November 2025

• 300mg Test E Weekly - Pinned EOD
• 300mg Mast P Weekly - Pinned EOD
• 200mg NPP - Pinned EOD
• 2.5mg Retatrutide - Pinned every Friday
• 500mcg BPC-157 Daily - Split over 2x Injections AM/PM for 8 weeks
• 5mg TB-500 Weekly - Split over 2x Injections MON/THUR for 4 weeks, then 2mg a week for 8 weeks.
• Cialis 10mg on training days
• 20mg Anavar PWO on training days

Hopefully starting 10th November depending delivery on Mast P and NPP. Expected to land this week.

Labs Used
Test E, NPP, Cialis, Anavar and current Reta provided by UGL OZ.
Mast P, BPC157, TB500 provided by Austrix Pharma
New Retatrutide - Starting Friday the 7th provided by PeptideX

Health Supplements

• Omega 3s
• Magnesium Glycinate
• Zinc
• Multivitamin
• B12
• Vitamin D3
• NAC
• P5P
• Psyllium Husk
• Creatine

---

Training

Current Training Split is as follows:
Monday - Upper
Tuesday - Lower
Wednesday - Cardio
Thursday - Upper
Friday - Lower
Saturday - Arms
Sunday - Cardio or rest. Occasionally run as It's something I enjoy and am quite good at. Depends on recovery.

Upper body training has been slightly modified due to long term shoulder injury. I have been diagnosed with rotator cuff tendonitis, as well as having a labral tear. This tear is something I have had for the previous 5 years and have managed it very well but has flared up as of late.

Cardio

8-10k Steps a day
Wednesday usually 20m Stair master, followed by 40m Incline walk.
Sunday usually run between 7-12KM at a slow pace, depending on recovery. If run can't be achieved, will hit 10k steps walking.

Diet
Currently eating 2000 calories a day which puts me at an approximate 500-800 calorie deficit depending on activity.
210g Protein, 40g Fat, 190 Carbs - Give or take.

Sleep
Always been a significant issue for me. Only usually get 4-6 hours a night. Take melatonin and magnesium every night but usually to not avail. Trying to get it under control as it's hindering my recovery. Any advice would be greatly appreciated.

---

Thank you in advance for all the advice. I will be sure to upload a day of training and eating shortly, along with some pictures to show you where I am starting.

The Evo community and esp the Oz side love is strong

 

[Troy643]

Yeah the Insomnia issue seems to effect quite a number of people and everyone has had success with different methods.

Always wondered what it would feel like to get proper sleep and how better the gains would be.

Upper Body day tomorrow - I know I haven’t started the blast or any compounds yet but will update with tomorrows workout and meal plan then!

 

[Dreamer]

Yeah the Insomnia issue seems to effect quite a number of people and everyone has had success with different methods.

Always wondered what it would feel like to get proper sleep and how better the gains would be.

Upper Body day tomorrow - I know I haven’t started the blast or any compounds yet but will update with tomorrows workout and meal plan then!

I think alot of it comes from the training and stress our bodies are under, like our nervous system is running so much harder than the average person, my sleep stack is geared to calm all of it, I train at night which does me no favours but unfortunately the best balance for my life, but I have what I use in my log, most nights I sleep well.

 

[stevesmi]

Hey Evo Community,

Firstly, It's great to be able to do something like this. I have been a member of the forum since 2023 and the support, advice and friendship on here is amazing, especially for people in Australia.

This log will detail my diet, training and recovery over the next few months.

Personal Info

• Age: 30
• Height: 175cm
• Current Weight: 81kg
• Sponsor: None
• Coach: None
• Years Training: 8
• Cycle History: Two previous cycles;
  1 - 500mg Test E for 20 weeks. Good gains and minimal sides. Don't aromatize much at all and rarely needed an AI.
  2 - 600mg Test E, 600mg EQ for 20 weeks. Good gains and minimal sides. Needed to lower EQ to 400 due to low E2. Used D-BOL to temporarily raise E2.

Cycle/Log Outcome Goals

• Starting goal: Get down to sub 10% BF, probably closer to 8%.
• Secondary goals: Recover and repair long term shoulder injury which has hindered training over the past few months. Improve sleep and dial in some training on lagging body parts - Mostly back width and thickness.

---

Current Cycle

• 150mg Test E - Pinned Monday AM / Thursday PM
• 2.5mg Retatrutide - Pinned Friday AM

Planned Cycle - Starting 10th November 2025

• 300mg Test E Weekly - Pinned EOD
• 300mg Mast P Weekly - Pinned EOD
• 200mg NPP - Pinned EOD
• 2.5mg Retatrutide - Pinned every Friday
• 500mcg BPC-157 Daily - Split over 2x Injections AM/PM for 8 weeks
• 5mg TB-500 Weekly - Split over 2x Injections MON/THUR for 4 weeks, then 2mg a week for 8 weeks.
• Cialis 10mg on training days
• 20mg Anavar PWO on training days

Hopefully starting 10th November depending delivery on Mast P and NPP. Expected to land this week.

Labs Used
Test E, NPP, Cialis, Anavar and current Reta provided by UGL OZ.
Mast P, BPC157, TB500 provided by Austrix Pharma
New Retatrutide - Starting Friday the 7th provided by PeptideX

Health Supplements

• Omega 3s
• Magnesium Glycinate
• Zinc
• Multivitamin
• B12
• Vitamin D3
• NAC
• P5P
• Psyllium Husk
• Creatine

---

Training

Current Training Split is as follows:
Monday - Upper
Tuesday - Lower
Wednesday - Cardio
Thursday - Upper
Friday - Lower
Saturday - Arms
Sunday - Cardio or rest. Occasionally run as It's something I enjoy and am quite good at. Depends on recovery.

Upper body training has been slightly modified due to long term shoulder injury. I have been diagnosed with rotator cuff tendonitis, as well as having a labral tear. This tear is something I have had for the previous 5 years and have managed it very well but has flared up as of late.

Cardio

8-10k Steps a day
Wednesday usually 20m Stair master, followed by 40m Incline walk.
Sunday usually run between 7-12KM at a slow pace, depending on recovery. If run can't be achieved, will hit 10k steps walking.

Diet
Currently eating 2000 calories a day which puts me at an approximate 500-800 calorie deficit depending on activity.
210g Protein, 40g Fat, 190 Carbs - Give or take.

Sleep
Always been a significant issue for me. Only usually get 4-6 hours a night. Take melatonin and magnesium every night but usually to not avail. Trying to get it under control as it's hindering my recovery. Any advice would be greatly appreciated.

---

Thank you in advance for all the advice. I will be sure to upload a day of training and eating shortly, along with some pictures to show you where I am starting.

@Troy643 Looking forward to seeing you kill it on this Log. I love the guys from Australia. You guys are hilarious. You guys have the best personality so it's really cool.

 

[ceo]

Yeah the Insomnia issue seems to effect quite a number of people and everyone has had success with different methods.

Always wondered what it would feel like to get proper sleep and how better the gains would be.

Upper Body day tomorrow - I know I haven’t started the blast or any compounds yet but will update with tomorrows workout and meal plan then!

Bros I got tight Asian wife. I give her a nice bang before bed. I sleep like a baby even when I gotta wake up 2 or 3 AM to go to a plumbing job. @Troy643

 

[Troy643]

@Troy643 Looking forward to seeing you kill it on this Log. I love the guys from Australia. You guys are hilarious. You guys have the best personality so it's really cool.

Cheers brother, that means a lot! Very excited for Monday to come around.

We really are the best country in the world. The community here is amazing, especially all the Aussie lads. Wouldn't want to live anywhere else

Bros I got tight Asian wife. I give her a nice bang before bed. I sleep like a baby even when I gotta wake up 2 or 3 AM to go to a plumbing job. @Troy643

Haha sound's like a cheat code. My misus works long hours and rarely have time during the week but maybe I can ask her.. for science.

 

[stevesmi]

Cheers brother, that means a lot! Very excited for Monday to come around.

We really are the best country in the world. The community here is amazing, especially all the Aussie lads. Wouldn't want to live anywhere else


Haha sound's like a cheat code. My misus works long hours and rarely have time during the week but maybe I can ask her.. for science.

yeah australia is a great place, i like how you have a lot of open space and parks/reserves.

 

[waggat]

Hey mate, looking good in those photos already. Can't wait to see your progress on the cycle. Looks like you've got everything organised well. Hopefully you can get the sleep sorted.

 

[ROIDDERS]

Here are some beginning photos. Apologies for the shit quality, I will get some proper ones taken when the misus gets home but at least this can be a good start.

Also apologies for the blurring etc. I've explained to Lev the situation and he's fine with it. Symmetry is pretty good either side but will do my best to improve the editing.

Cheers lads

you are looking great man! the physique is on point. @Troy643 you look like you are ready to go to battle already so will be a great one to follow

 

[Troy643]

Update

I know I haven't started the blast yet but wanted to give a good rundown of what an upper day looks like so if anyone has any advice, would love to hear it.
NPP and Cialis arrived yesterday, just waiting for the Mast P and the recovery peptides.
Just wanted to note that my intention is to run the NPP at 200mg A WEEK. If I'm tolerating well, and E2 is fine or needs to be increased due to the Masteron, would be happy to bump to 300mg accordingly.

Loading the front half of the workout with the back movements whilst I'm fresh as I need to bring it up.
Focusing on scapular retraction and drawing back through the elbows.
Plan is also move back to a Incline Dumbbell Press instead of a machine when shoulder hopefully improves.

Upper Body Workout

Chest Supported T-Bar Row
1. 65kg x 15
2. 70kg x 11
3. 75kg x 7

Lat Pulldown - Light, Slow controlled
1. 50kg x 15
2. 55kg x 12
3. 60kg x 12

Seated Cable Row - Bar Wide Grip
1. 50kg x 12
2. 50kg x 13

Machine Chest Press - Slow controlled, big stretch.
1. 80kg x 12
2. 80kg x 13
3. 80kg x 10

Pec Deck
1. 70kg x 11
2. 70kg x 10

Lateral Raise - Dumbbell
1. 10kg x 20
2. 12.5kg x 12

Lateral Raise - Cable
1. 15kg x 20
2. 15kg x 15

Baysian Curls
1. 15kg x 15
2. 20kg x 15
3. 25kg x 8

Tricep Rope Pushdown
1. 45kg x 12
2. 45kg x 10
3. 45kg x 10

Rear Delt Reverse Fly - Machine
1. 40kg x 11
2. 40kg x 10

Slight Incline Treadmill Walk
30 minutes

Notes: Shoulder feeling pretty good.
No pain during lat pull downs or any pressing movement. Still being conservative and focusing on big stretches and constant tension.
Happy with how it’s progressing.
Spent 15 minutes warming it up with external rotations, scapular work and rotator cuff work.


Todays Diet

Meal 1 - Preworkout meal
1 Banana
1 Scoop Zombie Labz End of Days Pre

Meal 2 - Post Workout / Breakfast
75g Oats
45g Whey
250g Egg Whites
30g Peanut Butter
15g Chia Seeds
10g Psyllium Husk

Meal 3 - Lunch
250g Chicken Breast
200g Green Beans
1g Olive Oil
250g Low Carb Potatos
30g Jalapenos

Meal 4 - Dinner
250g Kangaroo Mince
200g Green Beans
1g Olive Oil
300g Low Carb Potatos
30g Jalapenos

Total Macros = 208P, 39F, 180C

Injections
75mg Test E - Cruise Dose

Sleep
Managed about 4-5 hours of interrupted sleep but woke up feeling fine and energized.

 

[2Thick]

Hey Evo Community,

Firstly, It's great to be able to do something like this. I have been a member of the forum since 2023 and the support, advice and friendship on here is amazing, especially for people in Australia.

This log will detail my diet, training and recovery over the next few months.

Personal Info

• Age: 30
• Height: 175cm
• Current Weight: 81kg
• Sponsor: None
• Coach: None
• Years Training: 8
• Cycle History: Two previous cycles;
  1 - 500mg Test E for 20 weeks. Good gains and minimal sides. Don't aromatize much at all and rarely needed an AI.
  2 - 600mg Test E, 600mg EQ for 20 weeks. Good gains and minimal sides. Needed to lower EQ to 400 due to low E2. Used D-BOL to temporarily raise E2.

Cycle/Log Outcome Goals

• Starting goal: Get down to sub 10% BF, probably closer to 8%.
• Secondary goals: Recover and repair long term shoulder injury which has hindered training over the past few months. Improve sleep and dial in some training on lagging body parts - Mostly back width and thickness.

---

Current Cycle

• 150mg Test E - Pinned Monday AM / Thursday PM
• 2.5mg Retatrutide - Pinned Friday AM

Planned Cycle - Starting 10th November 2025

• 300mg Test E Weekly - Pinned EOD
• 300mg Mast P Weekly - Pinned EOD
• 200mg NPP - Pinned EOD
• 2.5mg Retatrutide - Pinned every Friday
• 500mcg BPC-157 Daily - Split over 2x Injections AM/PM for 8 weeks
• 5mg TB-500 Weekly - Split over 2x Injections MON/THUR for 4 weeks, then 2mg a week for 8 weeks.
• Cialis 10mg on training days
• 20mg Anavar PWO on training days

Hopefully starting 10th November depending delivery on Mast P and NPP. Expected to land this week.

Labs Used
Test E, NPP, Cialis, Anavar and current Reta provided by UGL OZ.
Mast P, BPC157, TB500 provided by Austrix Pharma
New Retatrutide - Starting Friday the 7th provided by PeptideX

Health Supplements

• Omega 3s
• Magnesium Glycinate
• Zinc
• Multivitamin
• B12
• Vitamin D3
• NAC
• P5P
• Psyllium Husk
• Creatine

---

Training

Current Training Split is as follows:
Monday - Upper
Tuesday - Lower
Wednesday - Cardio
Thursday - Upper
Friday - Lower
Saturday - Arms
Sunday - Cardio or rest. Occasionally run as It's something I enjoy and am quite good at. Depends on recovery.

Upper body training has been slightly modified due to long term shoulder injury. I have been diagnosed with rotator cuff tendonitis, as well as having a labral tear. This tear is something I have had for the previous 5 years and have managed it very well but has flared up as of late.

Cardio

8-10k Steps a day
Wednesday usually 20m Stair master, followed by 40m Incline walk.
Sunday usually run between 7-12KM at a slow pace, depending on recovery. If run can't be achieved, will hit 10k steps walking.

Diet
Currently eating 2000 calories a day which puts me at an approximate 500-800 calorie deficit depending on activity.
210g Protein, 40g Fat, 190 Carbs - Give or take.

Sleep
Always been a significant issue for me. Only usually get 4-6 hours a night. Take melatonin and magnesium every night but usually to not avail. Trying to get it under control as it's hindering my recovery. Any advice would be greatly appreciated.

---

Thank you in advance for all the advice. I will be sure to upload a day of training and eating shortly, along with some pictures to show you where I am starting.

@Troy643 Nice job getting in some solid cardio on this. Also the diet and the sleep is very important. 4 to 6 hours a night is a bit lean. If you can get that up to 7 or 8 hours it will make all the difference.

 

[Ulter]

Update

I know I haven't started the blast yet but wanted to give a good rundown of what an upper day looks like so if anyone has any advice, would love to hear it.
NPP and Cialis arrived yesterday, just waiting for the Mast P and the recovery peptides.
Just wanted to note that my intention is to run the NPP at 200mg A WEEK. If I'm tolerating well, and E2 is fine or needs to be increased due to the Masteron, would be happy to bump to 300mg accordingly.

Loading the front half of the workout with the back movements whilst I'm fresh as I need to bring it up.
Focusing on scapular retraction and drawing back through the elbows.
Plan is also move back to a Incline Dumbbell Press instead of a machine when shoulder hopefully improves.

Upper Body Workout

Chest Supported T-Bar Row
1. 65kg x 15
2. 70kg x 11
3. 75kg x 7

Lat Pulldown - Light, Slow controlled
1. 50kg x 15
2. 55kg x 12
3. 60kg x 12

Seated Cable Row - Bar Wide Grip
1. 50kg x 12
2. 50kg x 13

Machine Chest Press - Slow controlled, big stretch.
1. 80kg x 12
2. 80kg x 13
3. 80kg x 10

Pec Deck
1. 70kg x 11
2. 70kg x 10

Lateral Raise - Dumbbell
1. 10kg x 20
2. 12.5kg x 12

Lateral Raise - Cable
1. 15kg x 20
2. 15kg x 15

Baysian Curls
1. 15kg x 15
2. 20kg x 15
3. 25kg x 8

Tricep Rope Pushdown
1. 45kg x 12
2. 45kg x 10
3. 45kg x 10

Rear Delt Reverse Fly - Machine
1. 40kg x 11
2. 40kg x 10

Slight Incline Treadmill Walk
30 minutes

Notes: Shoulder feeling pretty good.
No pain during lat pull downs or any pressing movement. Still being conservative and focusing on big stretches and constant tension.
Happy with how it’s progressing.
Spent 15 minutes warming it up with external rotations, scapular work and rotator cuff work.


Todays Diet

Meal 1 - Preworkout meal
1 Banana
1 Scoop Zombie Labz End of Days Pre

Meal 2 - Post Workout / Breakfast
75g Oats
45g Whey
250g Egg Whites
30g Peanut Butter
15g Chia Seeds
10g Psyllium Husk

Meal 3 - Lunch
250g Chicken Breast
200g Green Beans
1g Olive Oil
250g Low Carb Potatos
30g Jalapenos

Meal 4 - Dinner
250g Kangaroo Mince
200g Green Beans
1g Olive Oil
300g Low Carb Potatos
30g Jalapenos

Total Macros = 208P, 39F, 180C

Injections
75mg Test E - Cruise Dose

Sleep
Managed about 4-5 hours of interrupted sleep but woke up feeling fine and energized.

The post workout. Breakfast looks really good. Looks like you're mixing some stuff together. Maybe try sweeping some things in and out though of that. Maybe go for a whole eggs and see how your body reacts. @Troy643

 

[Troy643]

The post workout. Breakfast looks really good. Looks like you're mixing some stuff together. Maybe try sweeping some things in and out though of that. Maybe go for a whole eggs and see how your body reacts. @Troy643

Cheers bro, I appreciate it.

What would you recommend to go with the whole eggs to keep the protein content up? Same as keeping the carbs high post workout?
Some sourdough etc?

 

[LevButlerov]

Update

I know I haven't started the blast yet but wanted to give a good rundown of what an upper day looks like so if anyone has any advice, would love to hear it.
NPP and Cialis arrived yesterday, just waiting for the Mast P and the recovery peptides.
Just wanted to note that my intention is to run the NPP at 200mg A WEEK. If I'm tolerating well, and E2 is fine or needs to be increased due to the Masteron, would be happy to bump to 300mg accordingly.

Loading the front half of the workout with the back movements whilst I'm fresh as I need to bring it up.
Focusing on scapular retraction and drawing back through the elbows.
Plan is also move back to a Incline Dumbbell Press instead of a machine when shoulder hopefully improves.

Upper Body Workout

Chest Supported T-Bar Row
1. 65kg x 15
2. 70kg x 11
3. 75kg x 7

Lat Pulldown - Light, Slow controlled
1. 50kg x 15
2. 55kg x 12
3. 60kg x 12

Seated Cable Row - Bar Wide Grip
1. 50kg x 12
2. 50kg x 13

Machine Chest Press - Slow controlled, big stretch.
1. 80kg x 12
2. 80kg x 13
3. 80kg x 10

Pec Deck
1. 70kg x 11
2. 70kg x 10

Lateral Raise - Dumbbell
1. 10kg x 20
2. 12.5kg x 12

Lateral Raise - Cable
1. 15kg x 20
2. 15kg x 15

Baysian Curls
1. 15kg x 15
2. 20kg x 15
3. 25kg x 8

Tricep Rope Pushdown
1. 45kg x 12
2. 45kg x 10
3. 45kg x 10

Rear Delt Reverse Fly - Machine
1. 40kg x 11
2. 40kg x 10

Slight Incline Treadmill Walk
30 minutes

Notes: Shoulder feeling pretty good.
No pain during lat pull downs or any pressing movement. Still being conservative and focusing on big stretches and constant tension.
Happy with how it’s progressing.
Spent 15 minutes warming it up with external rotations, scapular work and rotator cuff work.


Todays Diet

Meal 1 - Preworkout meal
1 Banana
1 Scoop Zombie Labz End of Days Pre

Meal 2 - Post Workout / Breakfast
75g Oats
45g Whey
250g Egg Whites
30g Peanut Butter
15g Chia Seeds
10g Psyllium Husk

Meal 3 - Lunch
250g Chicken Breast
200g Green Beans
1g Olive Oil
250g Low Carb Potatos
30g Jalapenos

Meal 4 - Dinner
250g Kangaroo Mince
200g Green Beans
1g Olive Oil
300g Low Carb Potatos
30g Jalapenos

Total Macros = 208P, 39F, 180C

Injections
75mg Test E - Cruise Dose

Sleep
Managed about 4-5 hours of interrupted sleep but woke up feeling fine and energized.

Good upper day layout, strong row focus early while the shoulder recovers, you need to be careful with shoulders always!

Diet is balanced but you need way more protein closer to 250 grams @Troy643 add some roo meat to it

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz @Dreamer @Freki

 

[Dreamer]

Update

I know I haven't started the blast yet but wanted to give a good rundown of what an upper day looks like so if anyone has any advice, would love to hear it.
NPP and Cialis arrived yesterday, just waiting for the Mast P and the recovery peptides.
Just wanted to note that my intention is to run the NPP at 200mg A WEEK. If I'm tolerating well, and E2 is fine or needs to be increased due to the Masteron, would be happy to bump to 300mg accordingly.

Loading the front half of the workout with the back movements whilst I'm fresh as I need to bring it up.
Focusing on scapular retraction and drawing back through the elbows.
Plan is also move back to a Incline Dumbbell Press instead of a machine when shoulder hopefully improves.

Upper Body Workout

Chest Supported T-Bar Row
1. 65kg x 15
2. 70kg x 11
3. 75kg x 7

Lat Pulldown - Light, Slow controlled
1. 50kg x 15
2. 55kg x 12
3. 60kg x 12

Seated Cable Row - Bar Wide Grip
1. 50kg x 12
2. 50kg x 13

Machine Chest Press - Slow controlled, big stretch.
1. 80kg x 12
2. 80kg x 13
3. 80kg x 10

Pec Deck
1. 70kg x 11
2. 70kg x 10

Lateral Raise - Dumbbell
1. 10kg x 20
2. 12.5kg x 12

Lateral Raise - Cable
1. 15kg x 20
2. 15kg x 15

Baysian Curls
1. 15kg x 15
2. 20kg x 15
3. 25kg x 8

Tricep Rope Pushdown
1. 45kg x 12
2. 45kg x 10
3. 45kg x 10

Rear Delt Reverse Fly - Machine
1. 40kg x 11
2. 40kg x 10

Slight Incline Treadmill Walk
30 minutes

Notes: Shoulder feeling pretty good.
No pain during lat pull downs or any pressing movement. Still being conservative and focusing on big stretches and constant tension.
Happy with how it’s progressing.
Spent 15 minutes warming it up with external rotations, scapular work and rotator cuff work.


Todays Diet

Meal 1 - Preworkout meal
1 Banana
1 Scoop Zombie Labz End of Days Pre

Meal 2 - Post Workout / Breakfast
75g Oats
45g Whey
250g Egg Whites
30g Peanut Butter
15g Chia Seeds
10g Psyllium Husk

Meal 3 - Lunch
250g Chicken Breast
200g Green Beans
1g Olive Oil
250g Low Carb Potatos
30g Jalapenos

Meal 4 - Dinner
250g Kangaroo Mince
200g Green Beans
1g Olive Oil
300g Low Carb Potatos
30g Jalapenos

Total Macros = 208P, 39F, 180C

Injections
75mg Test E - Cruise Dose

Sleep
Managed about 4-5 hours of interrupted sleep but woke up feeling fine and energized.

Bro how good is the zombie labs pre workout? Also Roo mince is something you dont see too often nice

 

[Ulter]

Cheers bro, I appreciate it.

What would you recommend to go with the whole eggs to keep the protein content up? Same as keeping the carbs high post workout?
Some sourdough etc?

how about some chicken or turkey?

 

[Troy643]

Diet is balanced but you need way more protein closer to 250 grams @Troy643 add some roo meat to it

Cheers Lev. Any reason why i should be aiming for 250g protein? I was always under the assumption around 1-1.2g protein per pound of bodyweight. 210 puts me over this. Happy to do it, more curious than anything.

Bro how good is the zombie labs pre workout? Also Roo mince is something you dont see too often nice

LOVE it bro. Insane pumps. Usually throw some electrolytes in as well.

how about some chicken or turkey?

Can definitely do some chicken! Turkey can be hard to source in Australia.

 

[Ulter]

Cheers Lev. Any reason why i should be aiming for 250g protein? I was always under the assumption around 1-1.2g protein per pound of bodyweight. 210 puts me over this. Happy to do it, more curious than anything.


LOVE it bro. Insane pumps. Usually throw some electrolytes in as well.


Can definitely do some chicken! Turkey can be hard to source in Australia.

even for thanksgiving?

 

[LevButlerov]

Cheers Lev. Any reason why i should be aiming for 250g protein? I was always under the assumption around 1-1.2g protein per pound of bodyweight. 210 puts me over this. Happy to do it, more curious than anything.

at your size you can eat more protein and be more anabolic and grow, you're lean enough for it @Troy643

 

[Allupfromhere]

Update

I know I haven't started the blast yet but wanted to give a good rundown of what an upper day looks like so if anyone has any advice, would love to hear it.
NPP and Cialis arrived yesterday, just waiting for the Mast P and the recovery peptides.
Just wanted to note that my intention is to run the NPP at 200mg A WEEK. If I'm tolerating well, and E2 is fine or needs to be increased due to the Masteron, would be happy to bump to 300mg accordingly.

Loading the front half of the workout with the back movements whilst I'm fresh as I need to bring it up.
Focusing on scapular retraction and drawing back through the elbows.
Plan is also move back to a Incline Dumbbell Press instead of a machine when shoulder hopefully improves.

Upper Body Workout

Chest Supported T-Bar Row
1. 65kg x 15
2. 70kg x 11
3. 75kg x 7

Lat Pulldown - Light, Slow controlled
1. 50kg x 15
2. 55kg x 12
3. 60kg x 12

Seated Cable Row - Bar Wide Grip
1. 50kg x 12
2. 50kg x 13

Machine Chest Press - Slow controlled, big stretch.
1. 80kg x 12
2. 80kg x 13
3. 80kg x 10

Pec Deck
1. 70kg x 11
2. 70kg x 10

Lateral Raise - Dumbbell
1. 10kg x 20
2. 12.5kg x 12

Lateral Raise - Cable
1. 15kg x 20
2. 15kg x 15

Baysian Curls
1. 15kg x 15
2. 20kg x 15
3. 25kg x 8

Tricep Rope Pushdown
1. 45kg x 12
2. 45kg x 10
3. 45kg x 10

Rear Delt Reverse Fly - Machine
1. 40kg x 11
2. 40kg x 10

Slight Incline Treadmill Walk
30 minutes

Notes: Shoulder feeling pretty good.
No pain during lat pull downs or any pressing movement. Still being conservative and focusing on big stretches and constant tension.
Happy with how it’s progressing.
Spent 15 minutes warming it up with external rotations, scapular work and rotator cuff work.


Todays Diet

Meal 1 - Preworkout meal
1 Banana
1 Scoop Zombie Labz End of Days Pre

Meal 2 - Post Workout / Breakfast
75g Oats
45g Whey
250g Egg Whites
30g Peanut Butter
15g Chia Seeds
10g Psyllium Husk

Meal 3 - Lunch
250g Chicken Breast
200g Green Beans
1g Olive Oil
250g Low Carb Potatos
30g Jalapenos

Meal 4 - Dinner
250g Kangaroo Mince
200g Green Beans
1g Olive Oil
300g Low Carb Potatos
30g Jalapenos

Total Macros = 208P, 39F, 180C

Injections
75mg Test E - Cruise Dose

Sleep
Managed about 4-5 hours of interrupted sleep but woke up feeling fine and energized.

Looking good all here brother, funny i love the taste off roo but fuck bro i cant stand the smell of it cooking ey lol. It puts me off so bad that i cant eat it
Not much sleep but if its quality sleep better then 8hrs of shitty sleep.

 

[ceo]

Haha sound's like a cheat code. My misus works long hours and rarely have time during the week but maybe I can ask her.. for science.

Bros I hear you, but luckily my wife comes from rich family so she don't gotta work.

 

[Troy643]

Looking good all here brother, funny i love the taste off roo but fuck bro i cant stand the smell of it cooking ey lol. It puts me off so bad that i cant eat it

Bro my misus is the same. She makes me open all the doors and windows when i cook it haha.

Bros I hear you, but luckily my wife comes from rich family so she don't gotta work.

Living the life bro! All that time for gains

 

[ceo]

Bro my misus is the same. She makes me open all the doors and windows when i cook it haha.


Living the life bro! All that time for gains

bros for her lol. i still work! we share the bills

 

[RoySimpson]

Here are some beginning photos. Apologies for the shit quality, I will get some proper ones taken when the misus gets home but at least this can be a good start.

Also apologies for the blurring etc. I've explained to Lev the situation and he's fine with it. Symmetry is pretty good either side but will do my best to improve the editing.

Cheers lads

@Troy643 welcome to the forums bro! Awesome work!

 

[Troy643]

Cheers lads, appreciate all the support

UPDATE
Have everything good to go, minus the Mast P. Thought it would be delivered by today but unfortunately might have to wait til Monday.

Intention is to have a small break from training this weekend and just get the body primed for Monday.
Will grab some photos on Sunday so i can see progress over coming weeks.

Starting Monday, will wake up and pin 0.85MG Test E, 57MG NPP, 20mg Anavar PWO and 10mg Cialis.
When the Mast P hopefully arrives in the afternoon, will immediately pin 0.87MG.

Another note - Started @PeptideX Reta yesterday at 2.5MG and felt hunger suppression within 12 hours and feel the same as I did post injection of UGLOZs Reta so happy to report it's the same.

Cheers lads

 

[Troy643]

Will also start the recovery stack Monday as it's in the post with the Mast.

 

[PeptideX]

Glad my stuff is kicking in! Keen to see how you go and let me know how I can help

 

[Allupfromhere]

Cheers lads, appreciate all the support

UPDATE
Have everything good to go, minus the Mast P. Thought it would be delivered by today but unfortunately might have to wait til Monday.

Intention is to have a small break from training this weekend and just get the body primed for Monday.
Will grab some photos on Sunday so i can see progress over coming weeks.

Starting Monday, will wake up and pin 0.85MG Test E, 57MG NPP, 20mg Anavar PWO and 10mg Cialis.
When the Mast P hopefully arrives in the afternoon, will immediately pin 0.87MG.

Another note - Started @PeptideX Reta yesterday at 2.5MG and felt hunger suppression within 12 hours and feel the same as I did post injection of UGLOZs Reta so happy to report it's the same.

Cheers lads

Looking foward to them big man

 

[LevButlerov]

Cheers lads, appreciate all the support

UPDATE
Have everything good to go, minus the Mast P. Thought it would be delivered by today but unfortunately might have to wait til Monday.

Intention is to have a small break from training this weekend and just get the body primed for Monday.
Will grab some photos on Sunday so i can see progress over coming weeks.

Starting Monday, will wake up and pin 0.85MG Test E, 57MG NPP, 20mg Anavar PWO and 10mg Cialis.
When the Mast P hopefully arrives in the afternoon, will immediately pin 0.87MG.

Another note - Started @PeptideX Reta yesterday at 2.5MG and felt hunger suppression within 12 hours and feel the same as I did post injection of UGLOZs Reta so happy to report it's the same.

Cheers lads

Good update, sounds like the cycle is locked in clean even without the Mast P for now @Troy643

That 2.5mg Reta hitting already is perfect timing, you should feel it.

 

[Troy643]

UPDATE - MONDAY 10th November

Alright legends, it begins!

Starting Weight: 80.1kg (Scale weight was actually 78.9 today but 80.1kg is my actual weight according to MacroFactor)

Upper Body Lift:
Lift felt pretty good, decent energy despite average sleep. Noticeably more vascular and pumped due to Anavar 20mg and Cialis 10mg PWO. Forehead veins were POPPING.
Shoulder felt strong during presses so upped the weight on chest press.
Shoulder then felt a bit average on Pec Dec so lowered weight and focused on perfect mind muscle connection.

Got some feedback my abs could be trained a bit more as I'm only really doing 6 sets a week. Will push that up to 10-12 and hit them Mon/Wed/Friday for some more volume to see if i can get any changes.

Chest Supported T-Bar Row
1. 65kg x 15
2. 70kg x 12
3. 75kg x 7

Lat Pulldown (Close Grip) - Light, slow controlled and big stretch.
1. 60kg x 13
2. 60kg x 10
3. 60kg x 10

Seated Row (Machine)
1. 50kg x 12
2. 50kg x 12

Machine Chest Press - Slow controlled, big stretch.
1. 80kg x 18
2. 90kg x 12
3. 90kg x 12

Pec Deck
1. 60kg x 12
2. 60kg x 12

Lateral Raise (Standing Machine)
1. 34kg x 20
2. 34kg x 12

Lateral Raise - Cable
1. 15kg x 25
2. 15kg x 20

Seated Incline Curl
1. 15kg x 18
2. 17.5kg x 10
3. 20kg x 8

Triceps Press down (Rope)
1. 45kg x 13
2. 45kg x 10
3. 50kg x 7

Cable Crunch
1. 60kg x 20
2. 80kg x 12
3. 80kg x 12
4. 80kg x 10

Slight Incline Treadmill Walk
40 minutes at 5.5KpH

Total Steps:

Todays Diet

Meal 1 - Pre-workout meal
1 Banana
1.5 Scoop Zombie Labs End of Days Pre
1500mg Taurine
Electrolytes
3P/0F/32C

Meal 2 - Post Workout / Breakfast
75g Oats
60g Whey
260g Egg Whites
25g Peanut Butter
15g Chia Seeds
10g Psyllium Husk
96P/23F/65C

Meal 3 - Lunch
210g Flank Steak
150g Fine shredded Cabbage
1g Olive Oil
500g Eggplant (Needed to get rid of this today)
50g Sauerkraut
60g Pickles
53P/16F/45C


Meal 4 - Dinner
250g Kangaroo Mince
200g Green Beans
1g Olive Oil
300g Low Carb Potato's
50g Sauerkraut
60P/8F/40C

Total Macros 2034 Calories = 212P/48F/185C

Pharmaceuticals Today: 85mg Test E, 57mg NPP, 87mg Mast all in one pin (Left Lat), 20mg Anavar PWO and 10mg Cialis PWO.
BPC157 500mcg pinned in shoulder, TB-500 2.5mg

Cheers @UGL OZ for the Test, NPP, Anavar and Cialis
Cheers @Wolfenstein for the Mast P and Wolverine Stack

Reta continuing to work magic. 2000 Calories is very easy to eat - Cheers @PeptideX

Sleep: 5 Hours 38 minutes, score of 44/10. Pretty average last night but started taking some electrolytes before bed mixed with 1000mg Glycine and have noticed a difference - slept for 7 hours per night both Friday and Saturday.

 

[LevButlerov]

UPDATE - MONDAY 10th November

Alright legends, it begins!

Starting Weight: 80.1kg (Scale weight was actually 78.9 today but 80.1kg is my actual weight according to MacroFactor)

Upper Body Lift:
Lift felt pretty good, decent energy despite average sleep. Noticeably more vascular and pumped due to Anavar 20mg and Cialis 10mg PWO. Forehead veins were POPPING.
Shoulder felt strong during presses so upped the weight on chest press.
Shoulder then felt a bit average on Pec Dec so lowered weight and focused on perfect mind muscle connection.

Got some feedback my abs could be trained a bit more as I'm only really doing 6 sets a week. Will push that up to 10-12 and hit them Mon/Wed/Friday for some more volume to see if i can get any changes.

Chest Supported T-Bar Row
1. 65kg x 15
2. 70kg x 12
3. 75kg x 7

Lat Pulldown (Close Grip) - Light, slow controlled and big stretch.
1. 60kg x 13
2. 60kg x 10
3. 60kg x 10

Seated Row (Machine)
1. 50kg x 12
2. 50kg x 12

Machine Chest Press - Slow controlled, big stretch.
1. 80kg x 18
2. 90kg x 12
3. 90kg x 12

Pec Deck
1. 60kg x 12
2. 60kg x 12

Lateral Raise (Standing Machine)
1. 34kg x 20
2. 34kg x 12

Lateral Raise - Cable
1. 15kg x 25
2. 15kg x 20

Seated Incline Curl
1. 15kg x 18
2. 17.5kg x 10
3. 20kg x 8

Triceps Press down (Rope)
1. 45kg x 13
2. 45kg x 10
3. 50kg x 7

Cable Crunch
1. 60kg x 20
2. 80kg x 12
3. 80kg x 12
4. 80kg x 10

Slight Incline Treadmill Walk
40 minutes at 5.5KpH

Total Steps:

Todays Diet

Meal 1 - Pre-workout meal
1 Banana
1.5 Scoop Zombie Labs End of Days Pre
1500mg Taurine
Electrolytes
3P/0F/32C

Meal 2 - Post Workout / Breakfast
75g Oats
60g Whey
260g Egg Whites
25g Peanut Butter
15g Chia Seeds
10g Psyllium Husk
96P/23F/65C

Meal 3 - Lunch
210g Flank Steak
150g Fine shredded Cabbage
1g Olive Oil
500g Eggplant (Needed to get rid of this today)
50g Sauerkraut
60g Pickles
53P/16F/45C


Meal 4 - Dinner
250g Kangaroo Mince
200g Green Beans
1g Olive Oil
300g Low Carb Potato's
50g Sauerkraut
60P/8F/40C

Total Macros 2034 Calories = 212P/48F/185C

Pharmaceuticals Today: 85mg Test E, 57mg NPP, 87mg Mast all in one pin (Left Lat), 20mg Anavar PWO and 10mg Cialis PWO.
BPC157 500mcg pinned in shoulder, TB-500 2.5mg

Cheers @UGL OZ for the Test, NPP, Anavar and Cialis
Cheers @Wolfenstein for the Mast P and Wolverine Stack

Reta continuing to work magic. 2000 Calories is very easy to eat - Cheers @PeptideX

Sleep: 5 Hours 38 minutes, score of 44/10. Pretty average last night but started taking some electrolytes before bed mixed with 1000mg Glycine and have noticed a difference - slept for 7 hours per night both Friday and Saturday.

Strong upper session, 75kg rows and 90kg presses both solid with tight control. but sleep we need to boost that up a bit.

Good call raising ab volume but make sure no cramps.

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Yuri @rizzlekdizzle @Grumpy

@toddthelineman @Madmax46

 

[Pigsy]

Strong upper session, 75kg rows and 90kg presses both solid with tight control. but sleep we need to boost that up a bit.

Good call raising ab volume but make sure no cramps.

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Yuri @rizzlekdizzle @Grumpy

@toddthelineman @Madmax46

Sleep is so important in growth and recovery

 

[Troy643]

but sleep we need to boost that up a bit.

Sleep is so important in growth and recovery

Cheers lads.
Always been something I’ve really struggled with. Trying to sort it out - have a doctors appointment today so going to see if they want to change anything else.

 

[Troy643]

Day 2 - Tuesday 11th November

Weight: 79.9 (Scale weight was actually 78.1 today but 79.9 is my actual weight according to MacroFactor) - down 200g.
Reta really fucking working it's magic.

Lower Body 1:
Amazing lift. Legs were feeling very strong and energy remained constant throughout entire session.
Was getting some crazy quad veins come through - still no muscle separation yet but honestly not far off.

Not sure if it’s just me but definitely feel like I subconsciously train harder after taking anabolics.

Lying Leg Curl
1. 50kg x 20
2. 60kg x 12
3. 60kg x 8
4. 55kg x 12

Hack Squat - controlled tempo, slight pause at bottom and full stretch
1. 100kg x 12
2. 100kg x 12
3. 100kg x 10

Leg Extensions
1. 75kg x 12
2. 75kg x 12
3. 75kg 12

Seated leg curl
1. 60kg x 12
2. 60kg x 12

Hip Adduction
1. 85kg x 15
2. 85kg x 12
3. 70kg x 12

Standing Calf Raise Machine
1. 90kg x 8
2. 70kg x 12
3. 70kg x 12
4. 70kg x 10 - dropset
5. 60kg x 8 - dropset

Slight Incline Treadmill Walk
40 minutes at 5.5KpH

Total Steps: 10500

Todays Diet

Meal 1 - Pre-workout meal
1 Banana
1 Scoop Zombie Labs End of Days Pre
1500mg Taurine
Electrolytes
3P/0F/32C

Meal 2 - Post Workout / Breakfast
75g Oats
60g Whey
250g Egg Whites
25g Peanut Butter
15g Chia Seeds
10g Psyllium Husk
94P/23F/65C

Meal 3 - Lunch
250g Lean Pork Mince
1g Olive Oil
250g Low Carb Potato’s
200g Green Beans
50g Sauerkraut
59P/15F/41C


Meal 4 - Dinner
250g Kangaroo Mince
200g Green Beans
100g Cauliflower Rice
1g Olive Oil
250g Low Carb Potato's
50g Sauerkraut
30g Jalapeños
63P/8F/43C

Total Macros 2031 Calories = 218P/46F/179C

Pharmaceuticals Today: 20mg Anavar and 10mg Cialis PWO.
BPC157 500mcg pinned in shoulder split over AM/PM 2x250mcg doses.

Sleep: 6 Hours 4 Minutes, score of 45/100. Sleep quality was actually great but didn’t get to bed early enough due to some life commitments.

Focusing on getting into bed early tonight and sleeping in tomorrow as it’s a cardio day and am able to get to the gym at a later time.

 

[Allupfromhere]

UPDATE - MONDAY 10th November

Alright legends, it begins!

Starting Weight: 80.1kg (Scale weight was actually 78.9 today but 80.1kg is my actual weight according to MacroFactor)

Upper Body Lift:
Lift felt pretty good, decent energy despite average sleep. Noticeably more vascular and pumped due to Anavar 20mg and Cialis 10mg PWO. Forehead veins were POPPING.
Shoulder felt strong during presses so upped the weight on chest press.
Shoulder then felt a bit average on Pec Dec so lowered weight and focused on perfect mind muscle connection.

Got some feedback my abs could be trained a bit more as I'm only really doing 6 sets a week. Will push that up to 10-12 and hit them Mon/Wed/Friday for some more volume to see if i can get any changes.

Chest Supported T-Bar Row
1. 65kg x 15
2. 70kg x 12
3. 75kg x 7

Lat Pulldown (Close Grip) - Light, slow controlled and big stretch.
1. 60kg x 13
2. 60kg x 10
3. 60kg x 10

Seated Row (Machine)
1. 50kg x 12
2. 50kg x 12

Machine Chest Press - Slow controlled, big stretch.
1. 80kg x 18
2. 90kg x 12
3. 90kg x 12

Pec Deck
1. 60kg x 12
2. 60kg x 12

Lateral Raise (Standing Machine)
1. 34kg x 20
2. 34kg x 12

Lateral Raise - Cable
1. 15kg x 25
2. 15kg x 20

Seated Incline Curl
1. 15kg x 18
2. 17.5kg x 10
3. 20kg x 8

Triceps Press down (Rope)
1. 45kg x 13
2. 45kg x 10
3. 50kg x 7

Cable Crunch
1. 60kg x 20
2. 80kg x 12
3. 80kg x 12
4. 80kg x 10

Slight Incline Treadmill Walk
40 minutes at 5.5KpH

Total Steps:

Todays Diet

Meal 1 - Pre-workout meal
1 Banana
1.5 Scoop Zombie Labs End of Days Pre
1500mg Taurine
Electrolytes
3P/0F/32C

Meal 2 - Post Workout / Breakfast
75g Oats
60g Whey
260g Egg Whites
25g Peanut Butter
15g Chia Seeds
10g Psyllium Husk
96P/23F/65C

Meal 3 - Lunch
210g Flank Steak
150g Fine shredded Cabbage
1g Olive Oil
500g Eggplant (Needed to get rid of this today)
50g Sauerkraut
60g Pickles
53P/16F/45C


Meal 4 - Dinner
250g Kangaroo Mince
200g Green Beans
1g Olive Oil
300g Low Carb Potato's
50g Sauerkraut
60P/8F/40C

Total Macros 2034 Calories = 212P/48F/185C

Pharmaceuticals Today: 85mg Test E, 57mg NPP, 87mg Mast all in one pin (Left Lat), 20mg Anavar PWO and 10mg Cialis PWO.
BPC157 500mcg pinned in shoulder, TB-500 2.5mg

Cheers @UGL OZ for the Test, NPP, Anavar and Cialis
Cheers @Wolfenstein for the Mast P and Wolverine Stack

Reta continuing to work magic. 2000 Calories is very easy to eat - Cheers @PeptideX

Sleep: 5 Hours 38 minutes, score of 44/10. Pretty average last night but started taking some electrolytes before bed mixed with 1000mg Glycine and have noticed a difference - slept for 7 hours per night both Friday and Saturday.

Yes sleep is more important then we realise.
How you go with the sauerkraut? Definitely and acquired taste ey hahaha very good for digestion though

 

[LevButlerov]

Cheers lads.
Always been something I’ve really struggled with. Trying to sort it out - have a doctors appointment today so going to see if they want to change anything else.

You dont need a doctor to sleep better, you need better sleep aid supps like zinc magnesium valerian melatonin @Troy643

 

[LevButlerov]

Day 2 - Tuesday 11th November

Weight: 79.9 (Scale weight was actually 78.1 today but 79.9 is my actual weight according to MacroFactor) - down 200g.
Reta really fucking working it's magic.

Lower Body 1:
Amazing lift. Legs were feeling very strong and energy remained constant throughout entire session.
Was getting some crazy quad veins come through - still no muscle separation yet but honestly not far off.

Not sure if it’s just me but definitely feel like I subconsciously train harder after taking anabolics.

Lying Leg Curl
1. 50kg x 20
2. 60kg x 12
3. 60kg x 8
4. 55kg x 12

Hack Squat - controlled tempo, slight pause at bottom and full stretch
1. 100kg x 12
2. 100kg x 12
3. 100kg x 10

Leg Extensions
1. 75kg x 12
2. 75kg x 12
3. 75kg 12

Seated leg curl
1. 60kg x 12
2. 60kg x 12

Hip Adduction
1. 85kg x 15
2. 85kg x 12
3. 70kg x 12

Standing Calf Raise Machine
1. 90kg x 8
2. 70kg x 12
3. 70kg x 12
4. 70kg x 10 - dropset
5. 60kg x 8 - dropset

Slight Incline Treadmill Walk
40 minutes at 5.5KpH

Total Steps: 10500

Todays Diet

Meal 1 - Pre-workout meal
1 Banana
1 Scoop Zombie Labs End of Days Pre
1500mg Taurine
Electrolytes
3P/0F/32C

Meal 2 - Post Workout / Breakfast
75g Oats
60g Whey
250g Egg Whites
25g Peanut Butter
15g Chia Seeds
10g Psyllium Husk
94P/23F/65C

Meal 3 - Lunch
250g Lean Pork Mince
1g Olive Oil
250g Low Carb Potato’s
200g Green Beans
50g Sauerkraut
59P/15F/41C


Meal 4 - Dinner
250g Kangaroo Mince
200g Green Beans
100g Cauliflower Rice
1g Olive Oil
250g Low Carb Potato's
50g Sauerkraut
30g Jalapeños
63P/8F/43C

Total Macros 2031 Calories = 218P/46F/179C

Pharmaceuticals Today: 20mg Anavar and 10mg Cialis PWO.
BPC157 500mcg pinned in shoulder split over AM/PM 2x250mcg doses.

Sleep: 6 Hours 4 Minutes, score of 45/100. Sleep quality was actually great but didn’t get to bed early enough due to some life commitments.

Focusing on getting into bed early tonight and sleeping in tomorrow as it’s a cardio day and am able to get to the gym at a later time.

Good lower day, 100kg hacks and 75kg leg extensions both clean work with good control.

Macros tight at 218P but need a boost for sure. @Troy643

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Yuri @rizzlekdizzle @Grumpy @SPOONMAN366

 

[Troy643]

Yes sleep is more important then we realise.
How you go with the sauerkraut? Definitely and acquired taste ey hahaha very good for digestion though

Honestly love it bro. Adds a bit of flavor to an otherwise pretty boring dish.

You dont need a doctor to sleep better, you need better sleep aid supps like zinc magnesium valerian melatonin

I have an appointment today regardless so was going to ask. Taking Zinc every morning, alongside Magnesium Glycinate and 10mg Melatonin every night. Also added 1000mg of Glycine pre bed as well. Need to sort out Valerian.

Macros tight at 218P but need a boost for sure.

Will do brother. I'll try and up it to 250 over the coming days.

 

[Allupfromhere]

Honestly love it bro. Adds a bit of flavor to an otherwise pretty boring dish.

Haha for sure i feel though you either love it or hate it

 

[LevButlerov]

I have an appointment today regardless so was going to ask. Taking Zinc every morning, alongside Magnesium Glycinate and 10mg Melatonin every night. Also added 1000mg of Glycine pre bed as well. Need to sort out Valerian.

every night all that and no results?
valerian tea you can get that

 

[Dreamer]

Day 2 - Tuesday 11th November

Weight: 79.9 (Scale weight was actually 78.1 today but 79.9 is my actual weight according to MacroFactor) - down 200g.
Reta really fucking working it's magic.

Lower Body 1:
Amazing lift. Legs were feeling very strong and energy remained constant throughout entire session.
Was getting some crazy quad veins come through - still no muscle separation yet but honestly not far off.

Not sure if it’s just me but definitely feel like I subconsciously train harder after taking anabolics.

Lying Leg Curl
1. 50kg x 20
2. 60kg x 12
3. 60kg x 8
4. 55kg x 12

Hack Squat - controlled tempo, slight pause at bottom and full stretch
1. 100kg x 12
2. 100kg x 12
3. 100kg x 10

Leg Extensions
1. 75kg x 12
2. 75kg x 12
3. 75kg 12

Seated leg curl
1. 60kg x 12
2. 60kg x 12

Hip Adduction
1. 85kg x 15
2. 85kg x 12
3. 70kg x 12

Standing Calf Raise Machine
1. 90kg x 8
2. 70kg x 12
3. 70kg x 12
4. 70kg x 10 - dropset
5. 60kg x 8 - dropset

Slight Incline Treadmill Walk
40 minutes at 5.5KpH

Total Steps: 10500

Todays Diet

Meal 1 - Pre-workout meal
1 Banana
1 Scoop Zombie Labs End of Days Pre
1500mg Taurine
Electrolytes
3P/0F/32C

Meal 2 - Post Workout / Breakfast
75g Oats
60g Whey
250g Egg Whites
25g Peanut Butter
15g Chia Seeds
10g Psyllium Husk
94P/23F/65C

Meal 3 - Lunch
250g Lean Pork Mince
1g Olive Oil
250g Low Carb Potato’s
200g Green Beans
50g Sauerkraut
59P/15F/41C


Meal 4 - Dinner
250g Kangaroo Mince
200g Green Beans
100g Cauliflower Rice
1g Olive Oil
250g Low Carb Potato's
50g Sauerkraut
30g Jalapeños
63P/8F/43C

Total Macros 2031 Calories = 218P/46F/179C

Pharmaceuticals Today: 20mg Anavar and 10mg Cialis PWO.
BPC157 500mcg pinned in shoulder split over AM/PM 2x250mcg doses.

Sleep: 6 Hours 4 Minutes, score of 45/100. Sleep quality was actually great but didn’t get to bed early enough due to some life commitments.

Focusing on getting into bed early tonight and sleeping in tomorrow as it’s a cardio day and am able to get to the gym at a later time.

Solid day man, 6 hours of sleep isnt enough though, good work getting in bed earlier.

Your meals are very interesting too

 

[stevesmi]

Day 2 - Tuesday 11th November

Weight: 79.9 (Scale weight was actually 78.1 today but 79.9 is my actual weight according to MacroFactor) - down 200g.
Reta really fucking working it's magic.

Lower Body 1:
Amazing lift. Legs were feeling very strong and energy remained constant throughout entire session.
Was getting some crazy quad veins come through - still no muscle separation yet but honestly not far off.

Not sure if it’s just me but definitely feel like I subconsciously train harder after taking anabolics.

Lying Leg Curl
1. 50kg x 20
2. 60kg x 12
3. 60kg x 8
4. 55kg x 12

Hack Squat - controlled tempo, slight pause at bottom and full stretch
1. 100kg x 12
2. 100kg x 12
3. 100kg x 10

Leg Extensions
1. 75kg x 12
2. 75kg x 12
3. 75kg 12

Seated leg curl
1. 60kg x 12
2. 60kg x 12

Hip Adduction
1. 85kg x 15
2. 85kg x 12
3. 70kg x 12

Standing Calf Raise Machine
1. 90kg x 8
2. 70kg x 12
3. 70kg x 12
4. 70kg x 10 - dropset
5. 60kg x 8 - dropset

Slight Incline Treadmill Walk
40 minutes at 5.5KpH

Total Steps: 10500

Todays Diet

Meal 1 - Pre-workout meal
1 Banana
1 Scoop Zombie Labs End of Days Pre
1500mg Taurine
Electrolytes
3P/0F/32C

Meal 2 - Post Workout / Breakfast
75g Oats
60g Whey
250g Egg Whites
25g Peanut Butter
15g Chia Seeds
10g Psyllium Husk
94P/23F/65C

Meal 3 - Lunch
250g Lean Pork Mince
1g Olive Oil
250g Low Carb Potato’s
200g Green Beans
50g Sauerkraut
59P/15F/41C


Meal 4 - Dinner
250g Kangaroo Mince
200g Green Beans
100g Cauliflower Rice
1g Olive Oil
250g Low Carb Potato's
50g Sauerkraut
30g Jalapeños
63P/8F/43C

Total Macros 2031 Calories = 218P/46F/179C

Pharmaceuticals Today: 20mg Anavar and 10mg Cialis PWO.
BPC157 500mcg pinned in shoulder split over AM/PM 2x250mcg doses.

Sleep: 6 Hours 4 Minutes, score of 45/100. Sleep quality was actually great but didn’t get to bed early enough due to some life commitments.

Focusing on getting into bed early tonight and sleeping in tomorrow as it’s a cardio day and am able to get to the gym at a later time.

@Troy643 this is an excellent job on this. The meals are very fascinating. Kangaroo with green beans and rice is a nice little meal.

 

[ceo]

Day 2 - Tuesday 11th November

Weight: 79.9 (Scale weight was actually 78.1 today but 79.9 is my actual weight according to MacroFactor) - down 200g.
Reta really fucking working it's magic.

Lower Body 1:
Amazing lift. Legs were feeling very strong and energy remained constant throughout entire session.
Was getting some crazy quad veins come through - still no muscle separation yet but honestly not far off.

Not sure if it’s just me but definitely feel like I subconsciously train harder after taking anabolics.

Lying Leg Curl
1. 50kg x 20
2. 60kg x 12
3. 60kg x 8
4. 55kg x 12

Hack Squat - controlled tempo, slight pause at bottom and full stretch
1. 100kg x 12
2. 100kg x 12
3. 100kg x 10

Leg Extensions
1. 75kg x 12
2. 75kg x 12
3. 75kg 12

Seated leg curl
1. 60kg x 12
2. 60kg x 12

Hip Adduction
1. 85kg x 15
2. 85kg x 12
3. 70kg x 12

Standing Calf Raise Machine
1. 90kg x 8
2. 70kg x 12
3. 70kg x 12
4. 70kg x 10 - dropset
5. 60kg x 8 - dropset

Slight Incline Treadmill Walk
40 minutes at 5.5KpH

Total Steps: 10500

Todays Diet

Meal 1 - Pre-workout meal
1 Banana
1 Scoop Zombie Labs End of Days Pre
1500mg Taurine
Electrolytes
3P/0F/32C

Meal 2 - Post Workout / Breakfast
75g Oats
60g Whey
250g Egg Whites
25g Peanut Butter
15g Chia Seeds
10g Psyllium Husk
94P/23F/65C

Meal 3 - Lunch
250g Lean Pork Mince
1g Olive Oil
250g Low Carb Potato’s
200g Green Beans
50g Sauerkraut
59P/15F/41C


Meal 4 - Dinner
250g Kangaroo Mince
200g Green Beans
100g Cauliflower Rice
1g Olive Oil
250g Low Carb Potato's
50g Sauerkraut
30g Jalapeños
63P/8F/43C

Total Macros 2031 Calories = 218P/46F/179C

Pharmaceuticals Today: 20mg Anavar and 10mg Cialis PWO.
BPC157 500mcg pinned in shoulder split over AM/PM 2x250mcg doses.

Sleep: 6 Hours 4 Minutes, score of 45/100. Sleep quality was actually great but didn’t get to bed early enough due to some life commitments.

Focusing on getting into bed early tonight and sleeping in tomorrow as it’s a cardio day and am able to get to the gym at a later time.

bros fantastic job on the lunch and dinner mix. you doing a great job. not sure on kangaroo though, they too cute hopping around to eat @Troy643

 

[Allupfromhere]

bros fantastic job on the lunch and dinner mix. you doing a great job. not sure on kangaroo though, they too cute hopping around to eat @Troy643

Maybe the one they show on tv brother, you get a big male red down here and he will literally try and fight you haha

 

[ceo]

Maybe the one they show on tv brother, you get a big male red down here and he will literally try and fight you haha

bros that make them even more badass.

 

[Allupfromhere]

bros that make them even more badass.

Bro just type in man fights kangaroo on youtube and you will see heaps of it lol.

 

[ceo]

Bro just type in man fights kangaroo on youtube and you will see heaps of it lol.

bros i'm looking now dayum

 

[Ulter]

Day 2 - Tuesday 11th November

Weight: 79.9 (Scale weight was actually 78.1 today but 79.9 is my actual weight according to MacroFactor) - down 200g.
Reta really fucking working it's magic.

Lower Body 1:
Amazing lift. Legs were feeling very strong and energy remained constant throughout entire session.
Was getting some crazy quad veins come through - still no muscle separation yet but honestly not far off.

Not sure if it’s just me but definitely feel like I subconsciously train harder after taking anabolics.

Lying Leg Curl
1. 50kg x 20
2. 60kg x 12
3. 60kg x 8
4. 55kg x 12

Hack Squat - controlled tempo, slight pause at bottom and full stretch
1. 100kg x 12
2. 100kg x 12
3. 100kg x 10

Leg Extensions
1. 75kg x 12
2. 75kg x 12
3. 75kg 12

Seated leg curl
1. 60kg x 12
2. 60kg x 12

Hip Adduction
1. 85kg x 15
2. 85kg x 12
3. 70kg x 12

Standing Calf Raise Machine
1. 90kg x 8
2. 70kg x 12
3. 70kg x 12
4. 70kg x 10 - dropset
5. 60kg x 8 - dropset

Slight Incline Treadmill Walk
40 minutes at 5.5KpH

Total Steps: 10500

Todays Diet

Meal 1 - Pre-workout meal
1 Banana
1 Scoop Zombie Labs End of Days Pre
1500mg Taurine
Electrolytes
3P/0F/32C

Meal 2 - Post Workout / Breakfast
75g Oats
60g Whey
250g Egg Whites
25g Peanut Butter
15g Chia Seeds
10g Psyllium Husk
94P/23F/65C

Meal 3 - Lunch
250g Lean Pork Mince
1g Olive Oil
250g Low Carb Potato’s
200g Green Beans
50g Sauerkraut
59P/15F/41C


Meal 4 - Dinner
250g Kangaroo Mince
200g Green Beans
100g Cauliflower Rice
1g Olive Oil
250g Low Carb Potato's
50g Sauerkraut
30g Jalapeños
63P/8F/43C

Total Macros 2031 Calories = 218P/46F/179C

Pharmaceuticals Today: 20mg Anavar and 10mg Cialis PWO.
BPC157 500mcg pinned in shoulder split over AM/PM 2x250mcg doses.

Sleep: 6 Hours 4 Minutes, score of 45/100. Sleep quality was actually great but didn’t get to bed early enough due to some life commitments.

Focusing on getting into bed early tonight and sleeping in tomorrow as it’s a cardio day and am able to get to the gym at a later time.

You certainly like eating this mince stuff. The funny thing is I never knew what mince was until I saw this forum. @Troy643 We just call it ground meat in our country.

 

[Troy643]

Your meals are very interesting too

The meals are very fascinating. Kangaroo with green beans and rice is a nice little meal.

You certainly like eating this mince stuff. The funny thing is I never knew what mince was until I saw this forum. @Troy643 We just call it ground meat in our country.

Cheers lads. The meals are quite strategic. The mince taste great, is pretty cheap and super easy to prep for the week. Just chuck in some spices and it's done in 15 minutes.

The green beans add so much volume and crunch for so little calories. Same idea with the cauliflower rice.
I've found the volume of these things just make it a lot easier to stay satiated and the diet so much easier.
The sauerkraut is great for gut health and is so little calories, and I'm a huge fan of Jalapenos so it adds an element of spice to it for next to no calories.

Kangaroo for you Americans... it is DELICIOUS. Super lean red meat with a gamey taste but honestly, if you cook it right and not overdo it, with some garlic, salt and pepper its amazing. Quite cheap too at about 14$ per KG.

 

[Mobster]

Both vascularity and muscle separation are, to some degree, genetic. Having both is the aim

 

[stevesmi]

Cheers lads. The meals are quite strategic. The mince taste great, is pretty cheap and super easy to prep for the week. Just chuck in some spices and it's done in 15 minutes.

The green beans add so much volume and crunch for so little calories. Same idea with the cauliflower rice.
I've found the volume of these things just make it a lot easier to stay satiated and the diet so much easier.
The sauerkraut is great for gut health and is so little calories, and I'm a huge fan of Jalapenos so it adds an element of spice to it for next to no calories.

Kangaroo for you Americans... it is DELICIOUS. Super lean red meat with a gamey taste but honestly, if you cook it right and not overdo it, with some garlic, salt and pepper its amazing. Quite cheap too at about 14$ per KG.

Yeah you guys eat high quality

 

[2Thick]

Day 2 - Tuesday 11th November

Weight: 79.9 (Scale weight was actually 78.1 today but 79.9 is my actual weight according to MacroFactor) - down 200g.
Reta really fucking working it's magic.

Lower Body 1:
Amazing lift. Legs were feeling very strong and energy remained constant throughout entire session.
Was getting some crazy quad veins come through - still no muscle separation yet but honestly not far off.

Not sure if it’s just me but definitely feel like I subconsciously train harder after taking anabolics.

Lying Leg Curl
1. 50kg x 20
2. 60kg x 12
3. 60kg x 8
4. 55kg x 12

Hack Squat - controlled tempo, slight pause at bottom and full stretch
1. 100kg x 12
2. 100kg x 12
3. 100kg x 10

Leg Extensions
1. 75kg x 12
2. 75kg x 12
3. 75kg 12

Seated leg curl
1. 60kg x 12
2. 60kg x 12

Hip Adduction
1. 85kg x 15
2. 85kg x 12
3. 70kg x 12

Standing Calf Raise Machine
1. 90kg x 8
2. 70kg x 12
3. 70kg x 12
4. 70kg x 10 - dropset
5. 60kg x 8 - dropset

Slight Incline Treadmill Walk
40 minutes at 5.5KpH

Total Steps: 10500

Todays Diet

Meal 1 - Pre-workout meal
1 Banana
1 Scoop Zombie Labs End of Days Pre
1500mg Taurine
Electrolytes
3P/0F/32C

Meal 2 - Post Workout / Breakfast
75g Oats
60g Whey
250g Egg Whites
25g Peanut Butter
15g Chia Seeds
10g Psyllium Husk
94P/23F/65C

Meal 3 - Lunch
250g Lean Pork Mince
1g Olive Oil
250g Low Carb Potato’s
200g Green Beans
50g Sauerkraut
59P/15F/41C


Meal 4 - Dinner
250g Kangaroo Mince
200g Green Beans
100g Cauliflower Rice
1g Olive Oil
250g Low Carb Potato's
50g Sauerkraut
30g Jalapeños
63P/8F/43C

Total Macros 2031 Calories = 218P/46F/179C

Pharmaceuticals Today: 20mg Anavar and 10mg Cialis PWO.
BPC157 500mcg pinned in shoulder split over AM/PM 2x250mcg doses.

Sleep: 6 Hours 4 Minutes, score of 45/100. Sleep quality was actually great but didn’t get to bed early enough due to some life commitments.

Focusing on getting into bed early tonight and sleeping in tomorrow as it’s a cardio day and am able to get to the gym at a later time.

@Troy643 sleep quality is great stuff. hopefully you can get a bit more sleep though. always sucks to get only 6 hours

 

[ROIDDERS]

Cheers lads. The meals are quite strategic. The mince taste great, is pretty cheap and super easy to prep for the week. Just chuck in some spices and it's done in 15 minutes.

The green beans add so much volume and crunch for so little calories. Same idea with the cauliflower rice.
I've found the volume of these things just make it a lot easier to stay satiated and the diet so much easier.
The sauerkraut is great for gut health and is so little calories, and I'm a huge fan of Jalapenos so it adds an element of spice to it for next to no calories.

Kangaroo for you Americans... it is DELICIOUS. Super lean red meat with a gamey taste but honestly, if you cook it right and not overdo it, with some garlic, salt and pepper its amazing. Quite cheap too at about 14$ per KG.

my issue eating kangaroos is that they are a life you are taking. seems cruel to me. they are cut and furry and hop around and don't bother anyone @Troy643

 

[Troy643]

Day 3 - Wednesday 12th November

Weight: 79.8 (Scale weight was actually 78.8 today but 79.8 is my actual weight according to MacroFactor) - down 100g from yesterday.

Abs / Fasted Cardio
Decided to make the most of an easier day and throw in some abs at the beginning as I feel they are definitely lacking.
Also managed a bit more sleep so energy was great.

Started the session with shoulder rehab then
finished with 1HR on the treadmill for some fasted cardio.

15 Minutes of Shoulder Rehab
Internal and external rotations
Rotator cuff stretches
Band pull a-parts

Cable Crunch -
1. 70kg x 20 (Rep PB)
2. 80kg x 15 (3 Rep PB)
3. 80kg x 12

Hanging Leg Raise
1. 26 Reps (1 Rep PB)
2. 25 Reps
3. 21 Reps

Slight Incline Treadmill Walk
60 minutes at 5.4KpH

Total Daily Steps: 11000

Todays Diet

Meal 1 - Post Workout / Breakfast
75g Oats
75g Whey
250g Egg Whites
25g Peanut Butter
15g Chia Seeds
10g Psyllium Husk
107P/24F/66C

Meal 3 - Lunch
250g Lean Pork Mince
1g Olive Oil
250g Low Carb Potato’s
200g Green Beans
50g Sauerkraut
59P/15F/41C


Meal 4 - Dinner
250g Kangaroo Mince
200g Green Beans
100g Cauliflower Rice
1g Olive Oil
250g Low Carb Potato's
50g Sauerkraut
30g Jalapeños
63P/8F/43C

Total Macros 1978 Calories = 229P/47F/153C
Tried to bump up protein a bit today as I needed less carbs due to workout intensity. Thanks for the advice @LevButlerov

Pharmaceuticals Today:
0.35ml Test E, 0.6ml NPP, 0.8ml Mast all in one pin (Left Delt).
10mg Anavar PWO.

3mg Reta (Swapped to every 6 days, meaning weekly dose will now be 3.5mg). This is week 6 of using in total.

BPC157 500mcg pinned in shoulder split over AM/PM 2x250mcg doses.

Sleep: 6 Hours 53 Minutes, score of 48/100. Sleep was the best it’s felt In weeks.
Upped dosage of Glycine supplement to 3000mg about 45 minutes before bed.
Still not where it needs to be but happy things are tracking up.

It’s still morning here in Australia, and I’m working from home today so will spend some time stretching and with the massage gun.
Body feeling great though and keen for the second upper body sesh of the week tomorrow.

Will focus on getting into bed a bit earlier tonight to hopefully continue getting better sleep.

 

[LevButlerov]

Day 3 - Wednesday 12th November

Weight: 79.8 (Scale weight was actually 78.8 today but 79.8 is my actual weight according to MacroFactor) - down 100g from yesterday.

Abs / Fasted Cardio
Decided to make the most of an easier day and throw in some abs at the beginning as I feel they are definitely lacking.
Also managed a bit more sleep so energy was great.

Started the session with shoulder rehab then
finished with 1HR on the treadmill for some fasted cardio.

15 Minutes of Shoulder Rehab
Internal and external rotations
Rotator cuff stretches
Band pull a-parts

Cable Crunch -
1. 70kg x 20 (Rep PB)
2. 80kg x 15 (3 Rep PB)
3. 80kg x 12

Hanging Leg Raise
1. 26 Reps (1 Rep PB)
2. 25 Reps
3. 21 Reps

Slight Incline Treadmill Walk
60 minutes at 5.4KpH

Total Daily Steps: 11000

Todays Diet

Meal 1 - Post Workout / Breakfast
75g Oats
75g Whey
250g Egg Whites
25g Peanut Butter
15g Chia Seeds
10g Psyllium Husk
107P/24F/66C

Meal 3 - Lunch
250g Lean Pork Mince
1g Olive Oil
250g Low Carb Potato’s
200g Green Beans
50g Sauerkraut
59P/15F/41C


Meal 4 - Dinner
250g Kangaroo Mince
200g Green Beans
100g Cauliflower Rice
1g Olive Oil
250g Low Carb Potato's
50g Sauerkraut
30g Jalapeños
63P/8F/43C

Total Macros 1978 Calories = 229P/47F/153C
Tried to bump up protein a bit today as I needed less carbs due to workout intensity. Thanks for the advice @LevButlerov

Pharmaceuticals Today:
0.35ml Test E, 0.6ml NPP, 0.8ml Mast all in one pin (Left Delt).
10mg Anavar PWO.

3mg Reta (Swapped to every 6 days, meaning weekly dose will now be 3.5mg). This is week 6 of using in total.

BPC157 500mcg pinned in shoulder split over AM/PM 2x250mcg doses.

Sleep: 6 Hours 53 Minutes, score of 48/100. Sleep was the best it’s felt In weeks.
Upped dosage of Glycine supplement to 3000mg about 45 minutes before bed.
Still not where it needs to be but happy things are tracking up.

It’s still morning here in Australia, and I’m working from home today so will spend some time stretching and with the massage gun.
Body feeling great though and keen for the second upper body sesh of the week tomorrow.

Will focus on getting into bed a bit earlier tonight to hopefully continue getting better sleep.

Good ab and cardio day! @Troy643
the 80kg crunches and 26 leg raises, that’s strong progression
Protein at 229g is perfect on macros but again I think 250 is your range.

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

 

[RoySimpson]

Day 2 - Tuesday 11th November

Weight: 79.9 (Scale weight was actually 78.1 today but 79.9 is my actual weight according to MacroFactor) - down 200g.
Reta really fucking working it's magic.

Lower Body 1:
Amazing lift. Legs were feeling very strong and energy remained constant throughout entire session.
Was getting some crazy quad veins come through - still no muscle separation yet but honestly not far off.

Not sure if it’s just me but definitely feel like I subconsciously train harder after taking anabolics.

Lying Leg Curl
1. 50kg x 20
2. 60kg x 12
3. 60kg x 8
4. 55kg x 12

Hack Squat - controlled tempo, slight pause at bottom and full stretch
1. 100kg x 12
2. 100kg x 12
3. 100kg x 10

Leg Extensions
1. 75kg x 12
2. 75kg x 12
3. 75kg 12

Seated leg curl
1. 60kg x 12
2. 60kg x 12

Hip Adduction
1. 85kg x 15
2. 85kg x 12
3. 70kg x 12

Standing Calf Raise Machine
1. 90kg x 8
2. 70kg x 12
3. 70kg x 12
4. 70kg x 10 - dropset
5. 60kg x 8 - dropset

Slight Incline Treadmill Walk
40 minutes at 5.5KpH

Total Steps: 10500

Todays Diet

Meal 1 - Pre-workout meal
1 Banana
1 Scoop Zombie Labs End of Days Pre
1500mg Taurine
Electrolytes
3P/0F/32C

Meal 2 - Post Workout / Breakfast
75g Oats
60g Whey
250g Egg Whites
25g Peanut Butter
15g Chia Seeds
10g Psyllium Husk
94P/23F/65C

Meal 3 - Lunch
250g Lean Pork Mince
1g Olive Oil
250g Low Carb Potato’s
200g Green Beans
50g Sauerkraut
59P/15F/41C


Meal 4 - Dinner
250g Kangaroo Mince
200g Green Beans
100g Cauliflower Rice
1g Olive Oil
250g Low Carb Potato's
50g Sauerkraut
30g Jalapeños
63P/8F/43C

Total Macros 2031 Calories = 218P/46F/179C

Pharmaceuticals Today: 20mg Anavar and 10mg Cialis PWO.
BPC157 500mcg pinned in shoulder split over AM/PM 2x250mcg doses.

Sleep: 6 Hours 4 Minutes, score of 45/100. Sleep quality was actually great but didn’t get to bed early enough due to some life commitments.

Focusing on getting into bed early tonight and sleeping in tomorrow as it’s a cardio day and am able to get to the gym at a later time.

@Troy643 how does kangaroo taste ?

 

[Ulter]

Cheers lads. The meals are quite strategic. The mince taste great, is pretty cheap and super easy to prep for the week. Just chuck in some spices and it's done in 15 minutes.

The green beans add so much volume and crunch for so little calories. Same idea with the cauliflower rice.
I've found the volume of these things just make it a lot easier to stay satiated and the diet so much easier.
The sauerkraut is great for gut health and is so little calories, and I'm a huge fan of Jalapenos so it adds an element of spice to it for next to no calories.

Kangaroo for you Americans... it is DELICIOUS. Super lean red meat with a gamey taste but honestly, if you cook it right and not overdo it, with some garlic, salt and pepper its amazing. Quite cheap too at about 14$ per KG.

yeah kangaroos are our friends. i would never eat it. it would be like eating a dog

 

[Troy643]

@Troy643 how does kangaroo taste ?

Kangaroo is fucking delicious!
Super lean red meat with an earthy / gamey flavour.
I’d say it’s quite similar to Venison but a little bit stronger in flavour.

yeah kangaroos are our friends. i would never eat it. it would be like eating a dog

Kangaroos are pretty much considered pests here.
The government spends a lot of money culling them as they are bloody everywhere.

 

[Troy643]

Day 4 - Thursday 13th November

Weight: 79.7 (Scale weight was 79.3 today but 79.7 is my actual weight according to MacroFactor) - down 100g from yesterday.

Continuing to slowly trend down on the weight front. Shoulders and arms very vascular (attached photos) but abs still not coming through. Believe I need to lose another 3-4kg for them to really pop.

I've been incredibly fortunate for the opportunity to try HGH for the first time. @Montie2405 from @Gold Standard Labs reached out over the weekend and see if I wanted to try some HGH and see how it helps with recovery and sleep, noting I have never tried it before.
Couldn't be more stoked about this opportunity to try something like this out.

Intention is to take 2IU approximately 30-45 minutes before bed to assist. Very excited to see how this goes.

Upper 2
Another solid upper session. Pumps were solid and managed to grab a few small PRs.
AAS wouldn’t have saturated at all so maybe the Anavar providing a little boost to get over the line.
Feeling great with day to day things and looking forward to getting deeper into it.

T-Bar Row
1. 65kg x 16 (1 Rep PR)
2. 70kg x 12
3. 75kg x 8 (1 Rep PR)

Lat Pulldown - Slow, constant tension. Holding at bottom for 1s
1. 50kg x 12
2. 60kg x 14
3. 65kg x 11

One Arm Cable Row
1. 20kg x 12
2. 20kg x 12

Chest Press Machine - Decided to add some volume and weight as shoulder feeling great.
1. 80kg x 20
2. 100kg x 10
3. 100kg x 8

Cable Fly
1. 20kg x 12
2. 20kg x 12

Lateral Raise (Standing Machine)
1. 34kg x 12
2. 34kg x 13

Lateral Raise (Cable)
1. 15kg x 20
2. 20kg x 10

Baysian Curl
1. 15kg x 20
2. 20kg x 16 (1 Rep PR)
3. 25kg x 10 (2 Rep PR)

Triceps Rope Extension
1. 45kg x 13 (1 Rep PR)
2. 45kg x 11
3. 45kg x 9

Rear Delt Fly - Machine
1. 40kg x 13
2. 40kg x 10

Slight Incline Treadmill Walk
25 minutes at 5.4KpH

Total Daily Steps: 10000

Todays Diet

Meal 1 - Post Workout / Breakfast
70g Oats
75g Whey
250g Egg Whites
20g Peanut Butter
15g Chia Seeds
10g Psyllium Husk
105P/21F/61C

Meal 3 - Lunch
250g Lean Pork Mince
1g Olive Oil
500g Eggplant
150g Fine Shredded Cabbage
150g Asparagus
63P/16F/54C


Meal 4 - Dinner
250g Kangaroo Mince
1g Olive Oil
30G Jalapenos
53P/44F/151C

Total Macros Calories = 1871 - 224P/44F/151C

Pharmaceuticals Today:
20mg Anavar PWO
10mg Cialis PWO
TB-500 2.5mg
BPC157 500mcg pinned in shoulder split over AM/PM 2x250mcg doses
2IU HGH before bed

Sleep: 5 Hours 55 Minutes, score of 66/100. Sleep still not long enough.
Partner woke me up coming to bed last night and struggled getting back to sleep.
Positive is the quality is dramatically improving.
Just need to get another hour or two.
Also managed a solid 90 minute nap during the day.
Hopefully tonight is an improvement with the introduction of HGH @Montie2405 @Gold Standard Labs . Thanks again boys, beyond excited.

 

[Allupfromhere]

Day 4 - Thursday 13th November

Weight: 79.7 (Scale weight was 79.3 today but 79.7 is my actual weight according to MacroFactor) - down 100g from yesterday.

Continuing to slowly trend down on the weight front. Shoulders and arms very vascular (attached photos) but abs still not coming through. Believe I need to lose another 3-4kg for them to really pop.

I've been incredibly fortunate for the opportunity to try HGH for the first time. @Montie2405 from @Gold Standard Labs reached out over the weekend and see if I wanted to try some HGH and see how it helps with recovery and sleep, noting I have never tried it before.
Couldn't be more stoked about this opportunity to try something like this out.

Intention is to take 2IU approximately 30-45 minutes before bed to assist. Very excited to see how this goes.

Upper 2
Another solid upper session. Pumps were solid and managed to grab a few small PRs.
AAS wouldn’t have saturated at all so maybe the Anavar providing a little boost to get over the line.
Feeling great with day to day things and looking forward to getting deeper into it.

T-Bar Row
1. 65kg x 16 (1 Rep PR)
2. 70kg x 12
3. 75kg x 8 (1 Rep PR)

Lat Pulldown - Slow, constant tension. Holding at bottom for 1s
1. 50kg x 12
2. 60kg x 14
3. 65kg x 11

One Arm Cable Row
1. 20kg x 12
2. 20kg x 12

Chest Press Machine - Decided to add some volume and weight as shoulder feeling great.
1. 80kg x 20
2. 100kg x 10
3. 100kg x 8

Cable Fly
1. 20kg x 12
2. 20kg x 12

Lateral Raise (Standing Machine)
1. 34kg x 12
2. 34kg x 13

Lateral Raise (Cable)
1. 15kg x 20
2. 20kg x 10

Baysian Curl
1. 15kg x 20
2. 20kg x 16 (1 Rep PR)
3. 25kg x 10 (2 Rep PR)

Triceps Rope Extension
1. 45kg x 13 (1 Rep PR)
2. 45kg x 11
3. 45kg x 9

Rear Delt Fly - Machine
1. 40kg x 13
2. 40kg x 10

Slight Incline Treadmill Walk
25 minutes at 5.4KpH

Total Daily Steps: 10000

Todays Diet

Meal 1 - Post Workout / Breakfast
70g Oats
75g Whey
250g Egg Whites
20g Peanut Butter
15g Chia Seeds
10g Psyllium Husk
105P/21F/61C

Meal 3 - Lunch
250g Lean Pork Mince
1g Olive Oil
500g Eggplant
150g Fine Shredded Cabbage
150g Asparagus
63P/16F/54C


Meal 4 - Dinner
250g Kangaroo Mince
1g Olive Oil
30G Jalapenos
53P/44F/151C

Total Macros Calories = 1871 - 224P/44F/151C

Pharmaceuticals Today:
20mg Anavar PWO
10mg Cialis PWO
TB-500 2.5mg
BPC157 500mcg pinned in shoulder split over AM/PM 2x250mcg doses
2IU HGH before bed

Sleep: 5 Hours 55 Minutes, score of 66/100. Sleep still not long enough.
Partner woke me up coming to bed last night and struggled getting back to sleep.
Positive is the quality is dramatically improving.
Just need to get another hour or two.
Also managed a solid 90 minute nap during the day.
Hopefully tonight is an improvement with the introduction of HGH @Montie2405 @Gold Standard Labs . Thanks again boys, beyond excited.

You will love gh brothe, especially those gold tops! Not just the sleep and recovery but the assistance with fat loss too. To get the very most out of it though run it for 6 to 12 months..

 

[Troy643]

You will love gh brothe, especially those gold tops! Not just the sleep and recovery but the assistance with fat loss too. To get the very most out of it though run it for 6 to 12 months..

Very excited to see how it goes bro. Boys have really hooked me up.

Intention is to see how i respond and go from there. I have absolutely no doubt it's going to be a game changer with sleep, recovery and fat loss.

 

[Allupfromhere]

Very excited to see how it goes bro. Boys have really hooked me up.

Intention is to see how i respond and go from there. I have absolutely no doubt it's going to be a game changer with sleep, recovery and fat loss.

Two biggest game changers in the game as of late: growth hormone, Retatrutide!

 

[Montie2405]

Day 4 - Thursday 13th November

Weight: 79.7 (Scale weight was 79.3 today but 79.7 is my actual weight according to MacroFactor) - down 100g from yesterday.

Continuing to slowly trend down on the weight front. Shoulders and arms very vascular (attached photos) but abs still not coming through. Believe I need to lose another 3-4kg for them to really pop.

I've been incredibly fortunate for the opportunity to try HGH for the first time. @Montie2405 from @Gold Standard Labs reached out over the weekend and see if I wanted to try some HGH and see how it helps with recovery and sleep, noting I have never tried it before.
Couldn't be more stoked about this opportunity to try something like this out.

Intention is to take 2IU approximately 30-45 minutes before bed to assist. Very excited to see how this goes.

Upper 2
Another solid upper session. Pumps were solid and managed to grab a few small PRs.
AAS wouldn’t have saturated at all so maybe the Anavar providing a little boost to get over the line.
Feeling great with day to day things and looking forward to getting deeper into it.

T-Bar Row
1. 65kg x 16 (1 Rep PR)
2. 70kg x 12
3. 75kg x 8 (1 Rep PR)

Lat Pulldown - Slow, constant tension. Holding at bottom for 1s
1. 50kg x 12
2. 60kg x 14
3. 65kg x 11

One Arm Cable Row
1. 20kg x 12
2. 20kg x 12

Chest Press Machine - Decided to add some volume and weight as shoulder feeling great.
1. 80kg x 20
2. 100kg x 10
3. 100kg x 8

Cable Fly
1. 20kg x 12
2. 20kg x 12

Lateral Raise (Standing Machine)
1. 34kg x 12
2. 34kg x 13

Lateral Raise (Cable)
1. 15kg x 20
2. 20kg x 10

Baysian Curl
1. 15kg x 20
2. 20kg x 16 (1 Rep PR)
3. 25kg x 10 (2 Rep PR)

Triceps Rope Extension
1. 45kg x 13 (1 Rep PR)
2. 45kg x 11
3. 45kg x 9

Rear Delt Fly - Machine
1. 40kg x 13
2. 40kg x 10

Slight Incline Treadmill Walk
25 minutes at 5.4KpH

Total Daily Steps: 10000

Todays Diet

Meal 1 - Post Workout / Breakfast
70g Oats
75g Whey
250g Egg Whites
20g Peanut Butter
15g Chia Seeds
10g Psyllium Husk
105P/21F/61C

Meal 3 - Lunch
250g Lean Pork Mince
1g Olive Oil
500g Eggplant
150g Fine Shredded Cabbage
150g Asparagus
63P/16F/54C


Meal 4 - Dinner
250g Kangaroo Mince
1g Olive Oil
30G Jalapenos
53P/44F/151C

Total Macros Calories = 1871 - 224P/44F/151C

Pharmaceuticals Today:
20mg Anavar PWO
10mg Cialis PWO
TB-500 2.5mg
BPC157 500mcg pinned in shoulder split over AM/PM 2x250mcg doses
2IU HGH before bed

Sleep: 5 Hours 55 Minutes, score of 66/100. Sleep still not long enough.
Partner woke me up coming to bed last night and struggled getting back to sleep.
Positive is the quality is dramatically improving.
Just need to get another hour or two.
Also managed a solid 90 minute nap during the day.
Hopefully tonight is an improvement with the introduction of HGH @Montie2405 @Gold Standard Labs . Thanks again boys, beyond excited.

Looking diced brother , keen to hear how you go with gh brother added in

 

[Ulter]

Kangaroos are pretty much considered pests here.
The government spends a lot of money culling them as they are bloody everywhere.

maybe humans are the real pests? the kangaroos were there way before people right?
the kangaroos should be left alone i say. let them hop around and live their life. they aren't bothering anyone

 

[Freki]

maybe humans are the real pests? the kangaroos were there way before people right?
the kangaroos should be left alone i say. let them hop around and live their life. they aren't bothering anyone

Spoken like a true beta

 

[Dreamer]

maybe humans are the real pests? the kangaroos were there way before people right?
the kangaroos should be left alone i say. let them hop around and live their life. they aren't bothering anyone

You would hate to see the side of country Australia’s highways, they literally launch themselves into your car like its a game

 

[Freki]

You would hate to see the side of country Australia’s highways, they literally launch themselves into your car like its a game

Roo Road kill makes great marron bait

 

[Dreamer]

Day 4 - Thursday 13th November

Weight: 79.7 (Scale weight was 79.3 today but 79.7 is my actual weight according to MacroFactor) - down 100g from yesterday.

Continuing to slowly trend down on the weight front. Shoulders and arms very vascular (attached photos) but abs still not coming through. Believe I need to lose another 3-4kg for them to really pop.

I've been incredibly fortunate for the opportunity to try HGH for the first time. @Montie2405 from @Gold Standard Labs reached out over the weekend and see if I wanted to try some HGH and see how it helps with recovery and sleep, noting I have never tried it before.
Couldn't be more stoked about this opportunity to try something like this out.

Intention is to take 2IU approximately 30-45 minutes before bed to assist. Very excited to see how this goes.

Upper 2
Another solid upper session. Pumps were solid and managed to grab a few small PRs.
AAS wouldn’t have saturated at all so maybe the Anavar providing a little boost to get over the line.
Feeling great with day to day things and looking forward to getting deeper into it.

T-Bar Row
1. 65kg x 16 (1 Rep PR)
2. 70kg x 12
3. 75kg x 8 (1 Rep PR)

Lat Pulldown - Slow, constant tension. Holding at bottom for 1s
1. 50kg x 12
2. 60kg x 14
3. 65kg x 11

One Arm Cable Row
1. 20kg x 12
2. 20kg x 12

Chest Press Machine - Decided to add some volume and weight as shoulder feeling great.
1. 80kg x 20
2. 100kg x 10
3. 100kg x 8

Cable Fly
1. 20kg x 12
2. 20kg x 12

Lateral Raise (Standing Machine)
1. 34kg x 12
2. 34kg x 13

Lateral Raise (Cable)
1. 15kg x 20
2. 20kg x 10

Baysian Curl
1. 15kg x 20
2. 20kg x 16 (1 Rep PR)
3. 25kg x 10 (2 Rep PR)

Triceps Rope Extension
1. 45kg x 13 (1 Rep PR)
2. 45kg x 11
3. 45kg x 9

Rear Delt Fly - Machine
1. 40kg x 13
2. 40kg x 10

Slight Incline Treadmill Walk
25 minutes at 5.4KpH

Total Daily Steps: 10000

Todays Diet

Meal 1 - Post Workout / Breakfast
70g Oats
75g Whey
250g Egg Whites
20g Peanut Butter
15g Chia Seeds
10g Psyllium Husk
105P/21F/61C

Meal 3 - Lunch
250g Lean Pork Mince
1g Olive Oil
500g Eggplant
150g Fine Shredded Cabbage
150g Asparagus
63P/16F/54C


Meal 4 - Dinner
250g Kangaroo Mince
1g Olive Oil
30G Jalapenos
53P/44F/151C

Total Macros Calories = 1871 - 224P/44F/151C

Pharmaceuticals Today:
20mg Anavar PWO
10mg Cialis PWO
TB-500 2.5mg
BPC157 500mcg pinned in shoulder split over AM/PM 2x250mcg doses
2IU HGH before bed

Sleep: 5 Hours 55 Minutes, score of 66/100. Sleep still not long enough.
Partner woke me up coming to bed last night and struggled getting back to sleep.
Positive is the quality is dramatically improving.
Just need to get another hour or two.
Also managed a solid 90 minute nap during the day.
Hopefully tonight is an improvement with the introduction of HGH @Montie2405 @Gold Standard Labs . Thanks again boys, beyond excited.

Brother your going to love it, @Gold Standard Labs GH has been such a good addition to my run, absolute top quality as always and @Montie2405 is a legend for spreading the love and letting everyone try this amazing stuff.
Hopefully that sleep comes up man, I also am working on 8 hours a night as a goal.

 

[LevButlerov]

Day 4 - Thursday 13th November

Weight: 79.7 (Scale weight was 79.3 today but 79.7 is my actual weight according to MacroFactor) - down 100g from yesterday.

Continuing to slowly trend down on the weight front. Shoulders and arms very vascular (attached photos) but abs still not coming through. Believe I need to lose another 3-4kg for them to really pop.

I've been incredibly fortunate for the opportunity to try HGH for the first time. @Montie2405 from @Gold Standard Labs reached out over the weekend and see if I wanted to try some HGH and see how it helps with recovery and sleep, noting I have never tried it before.
Couldn't be more stoked about this opportunity to try something like this out.

Intention is to take 2IU approximately 30-45 minutes before bed to assist. Very excited to see how this goes.

Upper 2
Another solid upper session. Pumps were solid and managed to grab a few small PRs.
AAS wouldn’t have saturated at all so maybe the Anavar providing a little boost to get over the line.
Feeling great with day to day things and looking forward to getting deeper into it.

T-Bar Row
1. 65kg x 16 (1 Rep PR)
2. 70kg x 12
3. 75kg x 8 (1 Rep PR)

Lat Pulldown - Slow, constant tension. Holding at bottom for 1s
1. 50kg x 12
2. 60kg x 14
3. 65kg x 11

One Arm Cable Row
1. 20kg x 12
2. 20kg x 12

Chest Press Machine - Decided to add some volume and weight as shoulder feeling great.
1. 80kg x 20
2. 100kg x 10
3. 100kg x 8

Cable Fly
1. 20kg x 12
2. 20kg x 12

Lateral Raise (Standing Machine)
1. 34kg x 12
2. 34kg x 13

Lateral Raise (Cable)
1. 15kg x 20
2. 20kg x 10

Baysian Curl
1. 15kg x 20
2. 20kg x 16 (1 Rep PR)
3. 25kg x 10 (2 Rep PR)

Triceps Rope Extension
1. 45kg x 13 (1 Rep PR)
2. 45kg x 11
3. 45kg x 9

Rear Delt Fly - Machine
1. 40kg x 13
2. 40kg x 10

Slight Incline Treadmill Walk
25 minutes at 5.4KpH

Total Daily Steps: 10000

Todays Diet

Meal 1 - Post Workout / Breakfast
70g Oats
75g Whey
250g Egg Whites
20g Peanut Butter
15g Chia Seeds
10g Psyllium Husk
105P/21F/61C

Meal 3 - Lunch
250g Lean Pork Mince
1g Olive Oil
500g Eggplant
150g Fine Shredded Cabbage
150g Asparagus
63P/16F/54C


Meal 4 - Dinner
250g Kangaroo Mince
1g Olive Oil
30G Jalapenos
53P/44F/151C

Total Macros Calories = 1871 - 224P/44F/151C

Pharmaceuticals Today:
20mg Anavar PWO
10mg Cialis PWO
TB-500 2.5mg
BPC157 500mcg pinned in shoulder split over AM/PM 2x250mcg doses
2IU HGH before bed

Sleep: 5 Hours 55 Minutes, score of 66/100. Sleep still not long enough.
Partner woke me up coming to bed last night and struggled getting back to sleep.
Positive is the quality is dramatically improving.
Just need to get another hour or two.
Also managed a solid 90 minute nap during the day.
Hopefully tonight is an improvement with the introduction of HGH @Montie2405 @Gold Standard Labs . Thanks again boys, beyond excited.

You look big and thick in the pics
the 75kg Tbar with all that upper work is strong
Macros at 224 protein low you need more protein @Troy643

and this hgh @Montie2405 @Gold Standard Labs you guys need some labels, dont send unlabeled hgh to guys

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

 

[ballin2504]

Day 2 - Tuesday 11th November

Weight: 79.9 (Scale weight was actually 78.1 today but 79.9 is my actual weight according to MacroFactor) - down 200g.
Reta really fucking working it's magic.

Lower Body 1:
Amazing lift. Legs were feeling very strong and energy remained constant throughout entire session.
Was getting some crazy quad veins come through - still no muscle separation yet but honestly not far off.

Not sure if it’s just me but definitely feel like I subconsciously train harder after taking anabolics.

Lying Leg Curl
1. 50kg x 20
2. 60kg x 12
3. 60kg x 8
4. 55kg x 12

Hack Squat - controlled tempo, slight pause at bottom and full stretch
1. 100kg x 12
2. 100kg x 12
3. 100kg x 10

Leg Extensions
1. 75kg x 12
2. 75kg x 12
3. 75kg 12

Seated leg curl
1. 60kg x 12
2. 60kg x 12

Hip Adduction
1. 85kg x 15
2. 85kg x 12
3. 70kg x 12

Standing Calf Raise Machine
1. 90kg x 8
2. 70kg x 12
3. 70kg x 12
4. 70kg x 10 - dropset
5. 60kg x 8 - dropset

Slight Incline Treadmill Walk
40 minutes at 5.5KpH

Total Steps: 10500

Todays Diet

Meal 1 - Pre-workout meal
1 Banana
1 Scoop Zombie Labs End of Days Pre
1500mg Taurine
Electrolytes
3P/0F/32C

Meal 2 - Post Workout / Breakfast
75g Oats
60g Whey
250g Egg Whites
25g Peanut Butter
15g Chia Seeds
10g Psyllium Husk
94P/23F/65C

Meal 3 - Lunch
250g Lean Pork Mince
1g Olive Oil
250g Low Carb Potato’s
200g Green Beans
50g Sauerkraut
59P/15F/41C


Meal 4 - Dinner
250g Kangaroo Mince
200g Green Beans
100g Cauliflower Rice
1g Olive Oil
250g Low Carb Potato's
50g Sauerkraut
30g Jalapeños
63P/8F/43C

Total Macros 2031 Calories = 218P/46F/179C

Pharmaceuticals Today: 20mg Anavar and 10mg Cialis PWO.
BPC157 500mcg pinned in shoulder split over AM/PM 2x250mcg doses.

Sleep: 6 Hours 4 Minutes, score of 45/100. Sleep quality was actually great but didn’t get to bed early enough due to some life commitments.

Focusing on getting into bed early tonight and sleeping in tomorrow as it’s a cardio day and am able to get to the gym at a later time.

@Troy643 great update. A lot of good details on the log brother

 

[R.AP]

Hey Evo Community,

Firstly, It's great to be able to do something like this. I have been a member of the forum since 2023 and the support, advice and friendship on here is amazing, especially for people in Australia.

This log will detail my diet, training and recovery over the next few months.

Personal Info

• Age: 30
• Height: 175cm
• Current Weight: 81kg
• Sponsor: None
• Coach: None
• Years Training: 8
• Cycle History: Two previous cycles;
  1 - 500mg Test E for 20 weeks. Good gains and minimal sides. Don't aromatize much at all and rarely needed an AI.
  2 - 600mg Test E, 600mg EQ for 20 weeks. Good gains and minimal sides. Needed to lower EQ to 400 due to low E2. Used D-BOL to temporarily raise E2.

Cycle/Log Outcome Goals

• Starting goal: Get down to sub 10% BF, probably closer to 8%.
• Secondary goals: Recover and repair long term shoulder injury which has hindered training over the past few months. Improve sleep and dial in some training on lagging body parts - Mostly back width and thickness.

---

Current Cycle

• 150mg Test E - Pinned Monday AM / Thursday PM
• 2.5mg Retatrutide - Pinned Friday AM

Planned Cycle - Starting 10th November 2025

• 300mg Test E Weekly - Pinned EOD
• 300mg Mast P Weekly - Pinned EOD
• 200mg NPP - Pinned EOD
• 2.5mg Retatrutide - Pinned every Friday
• 500mcg BPC-157 Daily - Split over 2x Injections AM/PM for 8 weeks
• 5mg TB-500 Weekly - Split over 2x Injections MON/THUR for 4 weeks, then 2mg a week for 8 weeks.
• Cialis 10mg on training days
• 20mg Anavar PWO on training days

Hopefully starting 10th November depending delivery on Mast P and NPP. Expected to land this week.

Labs Used
Test E, NPP, Cialis, Anavar and current Reta provided by UGL OZ.
Mast P, BPC157, TB500 provided by Austrix Pharma
New Retatrutide - Starting Friday the 7th provided by PeptideX

Health Supplements

• Omega 3s
• Magnesium Glycinate
• Zinc
• Multivitamin
• B12
• Vitamin D3
• NAC
• P5P
• Psyllium Husk
• Creatine

---

Training

Current Training Split is as follows:
Monday - Upper
Tuesday - Lower
Wednesday - Cardio
Thursday - Upper
Friday - Lower
Saturday - Arms
Sunday - Cardio or rest. Occasionally run as It's something I enjoy and am quite good at. Depends on recovery.

Upper body training has been slightly modified due to long term shoulder injury. I have been diagnosed with rotator cuff tendonitis, as well as having a labral tear. This tear is something I have had for the previous 5 years and have managed it very well but has flared up as of late.

Cardio

8-10k Steps a day
Wednesday usually 20m Stair master, followed by 40m Incline walk.
Sunday usually run between 7-12KM at a slow pace, depending on recovery. If run can't be achieved, will hit 10k steps walking.

Diet
Currently eating 2000 calories a day which puts me at an approximate 500-800 calorie deficit depending on activity.
210g Protein, 40g Fat, 190 Carbs - Give or take.

Sleep
Always been a significant issue for me. Only usually get 4-6 hours a night. Take melatonin and magnesium every night but usually to not avail. Trying to get it under control as it's hindering my recovery. Any advice would be greatly appreciated.

---

Thank you in advance for all the advice. I will be sure to upload a day of training and eating shortly, along with some pictures to show you where I am starting.

How long you been doing the upper/ lower split bro? Thoughts and experience?

Would love to see a more comprehensive breakdown on all of the food you're eating!

@LevButlerov

 

[Troy643]

How long you been doing the upper/ lower split bro? Thoughts and experience?

Would love to see a more comprehensive breakdown on all of the food you're eating!

Hey brother, good to see you're here too.

In regard to the Upper / Lower split, I've honestly got some pretty decent gains. In the beginning i noticed some lack of development in my arms due to training them at the end of the workout where i am already depleted. Adding that extra arm day has completely negated that.

Currently front loading the upper sessions with back as It's lagging compared to my chest. I've also found the day off between the two back to back sessions really helps with recovery.
I am debating going to a PPL Rest PPL Rest though. Any merit in that?

In regards to the food, what would you like to know?
I'm a huge fan of convivence so usually my meals will be the same Monday - Friday and then the weekend macros will remain the same but food will change up. Focusing on getting those carbs in post workout and enough fiber over the day to keep digestion moving.
Also the volume keeps me satiated which always makes the cut easier.
Breakfast / Post workout is usually always some protein oats, Lunch usually a big serving of mince with vegetables and dinner being pretty similar. I add a few little things like Sauerkraut, jalapenos etc for extra flavor for not many calories.

I'll be sure to take some photos over the weekend and show my weekend eats for you guys. Lots of steak and veg planned.

 

[Ulter]

You would hate to see the side of country Australia’s highways, they literally launch themselves into your car like its a game

i'm on team kangaroo

 

[Ulter]

Spoken like a true beta

kangaroos are the real alphas

 

[Troy643]

Weekend Update: Day 6 - Saturday 15th November

Weight: 79.5. Down 600g in 6 days.

Arms / Shoulders
Last day of the training week. Felt very depleted and exhausted from 2 poor nights of sleep in a row. Managed to grind through the beginning of the workout and still put up some decent numbers but intensity towards the end felt average.

Decided to leave gym before doing steps, but have managed to do them in the afternoon and spent the day resting up at home.
I've changed the 2IU of GH from 1HR before bed to first thing in the AM as I believe this could of negatively impacted my sleep.

Tomorrow will be a well deserved rest day, where i try and sleep in and get some fuel in.

Incline Dumbbell Curl
1. 15kg x 18 (Rep PB)
2. 20kg x 9
3. 20kg x 8

Preacher Curl (Machine)
1. 25kg x 10
2. 25kg x 10
3. 20kg x 13

Seated Overhead Press (Smith) - Could definitely feel shoulder being slightly uncomfortable so just focused on really good form and a big stretch.
1. 60kg x 8
2. 60kg x 10

Single Arm Tricep Extension (Cable)
1. 15kg x 18 (Volume PB)
2. 20kg x 10 (1 Rep PB)
3. 20kg x 10

Lateral Raise (Cable)
1. 15kg x 13
2. 15kg x 12
3. 15kg x 12

Rear Delt Reverse Fly (Cable)
1. 10kg x 17 (PB)
2. 10kg x 14

Kelso Shrug (T-Bar)
1. 45kg x 12
2. 45kg x 12

Cable Crunch
1. 70kg x 20
2. 80kg x 12

Total Daily Steps: 10000

Todays Diet - I've attached some photos for your viewing pleasure.

Meal 1 - Pre Workout
1 Banana
1 Scoop End of Dayz Pre workout

Meal 2 - Post Workout / Breakfast
165g Extra Lean Pork Loin
2 Large Eggs
2 Slices Low Carb Bread
216g Tomato's
177g Mushrooms
2g Olive Oil
70g Avocado
699 Calories = 65P/29F/38C


Meal 3 - Lunch
180g 2% Greek Yogurt
30g Whey
880g Rockmelon
514 Calories = 50P/3F/80C

Meal 4 - Dinner
350g Rump Steak
200g Rice
500g Eggplant
200g Asparagus
Didn't end up finishing the rice as I was way too full due to the Reta.

Total Macros 2170 Calories = 208P/46F/243C
Protein bit low today but wanted some extra carbs to see if it can help with sleep and recovery.

Pharmaceuticals Today:
10mg Anavar PWO
10mg Cialis PWO
2IU GH AM Fasted
1mg GHK
BPC157 500mcg pinned in shoulder split over AM/PM 2x250mcg doses.

The Legend @PeptideX sent me out a vial of GHK and MOTS-C to trial. I've started dosing the GHK at 1mg a day and will start the MOTS-C on Monday with PWO. Intention is to run 1mg Monday - Friday and see how we go.

Sleep: 5 Hours 1 Minute with a 29/100 quality. 0 Minutes REM sleep.
Horrendous sleep last night which can obviously be seen in todays session.
Huge focus on getting a good night sleep tonight, with a big sleep in tomorrow followed by a well needed rest day.
Planned to eat more carbs closer to bed tonight to see if that provides any assistance.

 

[LevButlerov]

Weekend Update: Day 6 - Saturday 15th November

Weight: 79.5. Down 600g in 6 days.

Arms / Shoulders
Last day of the training week. Felt very depleted and exhausted from 2 poor nights of sleep in a row. Managed to grind through the beginning of the workout and still put up some decent numbers but intensity towards the end felt average.

Decided to leave gym before doing steps, but have managed to do them in the afternoon and spent the day resting up at home.
I've changed the 2IU of GH from 1HR before bed to first thing in the AM as I believe this could of negatively impacted my sleep.

Tomorrow will be a well deserved rest day, where i try and sleep in and get some fuel in.

Incline Dumbbell Curl
1. 15kg x 18 (Rep PB)
2. 20kg x 9
3. 20kg x 8

Preacher Curl (Machine)
1. 25kg x 10
2. 25kg x 10
3. 20kg x 13

Seated Overhead Press (Smith) - Could definitely feel shoulder being slightly uncomfortable so just focused on really good form and a big stretch.
1. 60kg x 8
2. 60kg x 10

Single Arm Tricep Extension (Cable)
1. 15kg x 18 (Volume PB)
2. 20kg x 10 (1 Rep PB)
3. 20kg x 10

Lateral Raise (Cable)
1. 15kg x 13
2. 15kg x 12
3. 15kg x 12

Rear Delt Reverse Fly (Cable)
1. 10kg x 17 (PB)
2. 10kg x 14

Kelso Shrug (T-Bar)
1. 45kg x 12
2. 45kg x 12

Cable Crunch
1. 70kg x 20
2. 80kg x 12

Total Daily Steps: 10000

Todays Diet - I've attached some photos for your viewing pleasure.

Meal 1 - Pre Workout
1 Banana
1 Scoop End of Dayz Pre workout

Meal 2 - Post Workout / Breakfast
165g Extra Lean Pork Loin
2 Large Eggs
2 Slices Low Carb Bread
216g Tomato's
177g Mushrooms
2g Olive Oil
70g Avocado
699 Calories = 65P/29F/38C


Meal 3 - Lunch
180g 2% Greek Yogurt
30g Whey
880g Rockmelon
514 Calories = 50P/3F/80C

Meal 4 - Dinner
350g Rump Steak
200g Rice
500g Eggplant
200g Asparagus
Didn't end up finishing the rice as I was way too full due to the Reta.

Total Macros 2170 Calories = 208P/46F/243C
Protein bit low today but wanted some extra carbs to see if it can help with sleep and recovery.

Pharmaceuticals Today:
10mg Anavar PWO
10mg Cialis PWO
2IU GH AM Fasted
1mg GHK
BPC157 500mcg pinned in shoulder split over AM/PM 2x250mcg doses.

The Legend @PeptideX sent me out a vial of GHK and MOTS-C to trial. I've started dosing the GHK at 1mg a day and will start the MOTS-C on Monday with PWO. Intention is to run 1mg Monday - Friday and see how we go.

Sleep: 5 Hours 1 Minute with a 29/100 quality. 0 Minutes REM sleep.
Horrendous sleep last night which can obviously be seen in todays session.
Huge focus on getting a good night sleep tonight, with a big sleep in tomorrow followed by a well needed rest day.
Planned to eat more carbs closer to bed tonight to see if that provides any assistance.

Good update and the training volume hit clean even with low sleep you're impressive the way you can function on 5 hours.
20kg curls and 60kg presses good!
Meal pics look amazing with all that meat and the rump steak plate, super tasty. @Troy643
how do you like the GHK for recovery?

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

 

[Dreamer]

Weekend Update: Day 6 - Saturday 15th November

Weight: 79.5. Down 600g in 6 days.

Arms / Shoulders
Last day of the training week. Felt very depleted and exhausted from 2 poor nights of sleep in a row. Managed to grind through the beginning of the workout and still put up some decent numbers but intensity towards the end felt average.

Decided to leave gym before doing steps, but have managed to do them in the afternoon and spent the day resting up at home.
I've changed the 2IU of GH from 1HR before bed to first thing in the AM as I believe this could of negatively impacted my sleep.

Tomorrow will be a well deserved rest day, where i try and sleep in and get some fuel in.

Incline Dumbbell Curl
1. 15kg x 18 (Rep PB)
2. 20kg x 9
3. 20kg x 8

Preacher Curl (Machine)
1. 25kg x 10
2. 25kg x 10
3. 20kg x 13

Seated Overhead Press (Smith) - Could definitely feel shoulder being slightly uncomfortable so just focused on really good form and a big stretch.
1. 60kg x 8
2. 60kg x 10

Single Arm Tricep Extension (Cable)
1. 15kg x 18 (Volume PB)
2. 20kg x 10 (1 Rep PB)
3. 20kg x 10

Lateral Raise (Cable)
1. 15kg x 13
2. 15kg x 12
3. 15kg x 12

Rear Delt Reverse Fly (Cable)
1. 10kg x 17 (PB)
2. 10kg x 14

Kelso Shrug (T-Bar)
1. 45kg x 12
2. 45kg x 12

Cable Crunch
1. 70kg x 20
2. 80kg x 12

Total Daily Steps: 10000

Todays Diet - I've attached some photos for your viewing pleasure.

Meal 1 - Pre Workout
1 Banana
1 Scoop End of Dayz Pre workout

Meal 2 - Post Workout / Breakfast
165g Extra Lean Pork Loin
2 Large Eggs
2 Slices Low Carb Bread
216g Tomato's
177g Mushrooms
2g Olive Oil
70g Avocado
699 Calories = 65P/29F/38C


Meal 3 - Lunch
180g 2% Greek Yogurt
30g Whey
880g Rockmelon
514 Calories = 50P/3F/80C

Meal 4 - Dinner
350g Rump Steak
200g Rice
500g Eggplant
200g Asparagus
Didn't end up finishing the rice as I was way too full due to the Reta.

Total Macros 2170 Calories = 208P/46F/243C
Protein bit low today but wanted some extra carbs to see if it can help with sleep and recovery.

Pharmaceuticals Today:
10mg Anavar PWO
10mg Cialis PWO
2IU GH AM Fasted
1mg GHK
BPC157 500mcg pinned in shoulder split over AM/PM 2x250mcg doses.

The Legend @PeptideX sent me out a vial of GHK and MOTS-C to trial. I've started dosing the GHK at 1mg a day and will start the MOTS-C on Monday with PWO. Intention is to run 1mg Monday - Friday and see how we go.

Sleep: 5 Hours 1 Minute with a 29/100 quality. 0 Minutes REM sleep.
Horrendous sleep last night which can obviously be seen in todays session.
Huge focus on getting a good night sleep tonight, with a big sleep in tomorrow followed by a well needed rest day.
Planned to eat more carbs closer to bed tonight to see if that provides any assistance.

I think you will like the AM GH mate, it fixed alot for me, 0 minutes rem is insane I have never seen that, I also have been adding carbs closer to bed which has helped a whole heap - try ashwaganda and l theanine aswell to calm.

Your meals look on point man

 

[Troy643]

Good update and the training volume hit clean even with low sleep you're impressive the way you can function on 5 hours.
20kg curls and 60kg presses good!
Meal pics look amazing with all that meat and the rump steak plate, super tasty. @Troy643
how do you like the GHK for recovery?

I swear i have that gene that allows you to function on minimal sleep. Some days I'm fine on a few hours, others are just a grind.

It's only been two days of the GHK so will have to report back once i feel notice some changes.

I think you will like the AM GH mate, it fixed alot for me, 0 minutes rem is insane I have never seen that, I also have been adding carbs closer to bed which has helped a whole heap - try ashwaganda and l theanine aswell to calm.

Your meals look on point man

Here's a photo of the sleep, kinda cooked haha.
I feel that being in a fairly steep deficit definitely hinders sleep as well so i need to remember that.

Cheers boys regarding the food. I like to get a bit creative on the weekends and who can't pass up some steak.

 

[Allupfromhere]

Seated Overhead Press (Smith) - Could definitely feel shoulder being slightly uncomfortable so just focused on really good form and a big stretch.
1. 60kg x 8
2. 60kg x 10

Be careful in the 'stretch' with this movement brothe we dont need to go a deep as most think. Any lower then 90 degrees to shoulder heigh end up putting load on the rotator cuff rather then the anterior deltoid.

Todays Diet - I've attached some photos for your viewing pleasure.

Meal 1 - Pre Workout
1 Banana
1 Scoop End of Dayz Pre workout

Meal 2 - Post Workout / Breakfast
165g Extra Lean Pork Loin
2 Large Eggs
2 Slices Low Carb Bread
216g Tomato's
177g Mushrooms
2g Olive Oil
70g Avocado
699 Calories = 65P/29F/38C


Meal 3 - Lunch
180g 2% Greek Yogurt
30g Whey
880g Rockmelon
514 Calories = 50P/3F/80C

Meal 4 - Dinner
350g Rump Steak
200g Rice
500g Eggplant
200g Asparagus
Didn't end up finishing the rice as I was way too full due to the Reta.

Total Macros 2170 Calories = 208P/46F/243C
Protein bit low today but wanted some extra carbs to see if it can help with sleep and recovery.

This is awesome to see bro! Meals are nice and clean and love the way you structured the macros and cal in the update for clearer visibility

10mg Anavar PWO

What time of day do you train bro? Var too late in the day will def effect sleep

The Legend @PeptideX sent me out a vial of GHK and MOTS-C to trial. I've started dosing the GHK at 1mg a day and will start the MOTS-C on Monday with PWO. Intention is to run 1mg Monday - Friday and see how we go.

You may find better benifits from taking mots c first thing in the morning to maximise its benefits throughout the day rather then just pre workout. Its not a stimulant as such, its mitochondrial fucntion enhancement would be better utilised throughout the entire day then restricting it just to workout times and then ideally when your asleep and not moving if you train p.m

 

[Troy643]

Be careful in the 'stretch' with this movement brothe we dont need to go a deep as most think. Any lower then 90 degrees to shoulder heigh end up putting load on the rotator cuff rather then the anterior deltoid.

Cheers for that bro, I'll keep the ROM to shoulder / ear height and see if it relieves any issues.

What time of day do you train bro? Var too late in the day will def effect sleep

You may find better benifits from taking mots c first thing in the morning to maximise its benefits throughout the day rather then just pre workout. Its not a stimulant as such, its mitochondrial fucntion enhancement would be better utilised throughout the entire day then restricting it just to workout times and then ideally when your asleep and not moving if you train p.m

I train at 5am bro. Imagine taking the Mots-C first thing, same time as my pre workout will still be the best way forward.

 

[Allupfromhere]

I train at 5am bro. Imagine taking the Mots-C first thing, same time as my pre workout will still be the best way forward.

Perfect brother sorry i thought you trained in the afternoons. Mots early a.m is spot on

 

[Troy643]

Perfect brother sorry i thought you trained in the afternoons. Mots early a.m is spot on

You're good brother i appreciate you digging through and asking questions, it certainly helps.

Always been a first thing in the morning kinda guy hey.

 

[Allupfromhere]

You're good brother i appreciate you digging through and asking questions, it certainly helps.

Always been a first thing in the morning kinda guy hey.

Anytime brother we're all here to help eachother

It definitely sets the tome for the rest of the day doesnt it. Cant lose when we start the day with such a big win

 

[AUwomenizer]

You need at least 5g Glycine at night for NAC to work properly. You can find 1KG glycine sold at $40 on Amazon.

 

[LevButlerov]

I swear i have that gene that allows you to function on minimal sleep. Some days I'm fine on a few hours, others are just a grind.

It's only been two days of the GHK so will have to report back once i feel notice some changes.

I feel you I can do 4 hours of sleep and naps so we are the same, but I do like 10-15min naps the whole day, a fellow mod showed me how he does it @Troy643

 

[LevButlerov]

You need at least 5g Glycine at night for NAC to work properly. You can find 1KG glycine sold at $40 on Amazon.

you are taking it now? @AUwomenizer

 

[AUwomenizer]

you are taking it now? @AUwomenizer

Of course I do. I am 40+ and don't make enough glycine anymore. You need it for both glutathione and collagen synthesis. It is the limiting factor. And even below 40 glutathione gets depleted combating all the inflammation from training and AAS. It is also very nice for deeper sleep..

 

[Freki]

Of course I do. I am 40+ and don't make enough glycine anymore. You need it for both glutathione and collagen synthesis. It is the limiting factor. And even below 40 glutathione gets depleted combating all the inflammation from training and AAS. It is also very nice for deeper sleep..

Well there you go ill have to look into this never knew that

 

[Troy643]

40 glutathione gets depleted combating all the inflammation from training and AAS. It is also very nice for deeper sleep..

Do you get the injectable glutathione?

 

[LevButlerov]

Of course I do. I am 40+ and don't make enough glycine anymore. You need it for both glutathione and collagen synthesis. It is the limiting factor. And even below 40 glutathione gets depleted combating all the inflammation from training and AAS. It is also very nice for deeper sleep..

good to hear what else you taking? whats your cycle? @AUwomenizer