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LH5515

LH5515

Trusted Brother
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EVO Logger
Hello EVO Family,

Lucky and privileged to be sponsored by @StoryOfTheProphet for my next training block, but thought I'd get some information together in advance while I prepare / await arrival of supplements etc.

I am currently on the back end of my first PED recomposition phase & preparing to enter a lean build block.

Background

38 years of age, father of 3 children (youngest 7 months) and business/shareholder in high performing corporate environment.

In the gym since i was 16 YO however fairly consistent in hypertrophy / bodybuilding style of training for the past 10-12 years whereas i have regularly set goals / challenges & followed prescribed progressive training/nutrition programs. Last 5 years have been most serious, working with coach with aim to one day step on stage (yet to occur, no longer high priority). Nutrition and training is generally on point, year round. Sleep is my problem. 3 kids and high pressure job, it is difficult to get solid periods of sleep each night. I average 5-6hours, but broken.

100% natural athlete until September 2025. Main issues i faced as a natural - cutting phases resulted in me "looking skinny". Bulking phase resulted in me "looking fat / less than impressive". Genetically difficult to achieve / maintain the muscular leanness that i'd like.

After 6 months consideration (with coach) whereas we agreed i was at the upper end of my natural genetic limitations, and since i fathered my 3rd (and final) child earlier this year, felt like the right time for a progression to PEDs to level up the physique.

Main insecurities is loose skin lower back / lower abs (1 year period in my early 20s where i blew out to 120kg + and was far from healthy)

I am 167cm tall. Currently 82kg. BF% tbc (guessing 12-15%).

Current Program - Mini Cut (4-6 weeks)

Training

5 days per week resistance training - Push, Pull, Legs, Rest, Upper, Lower, Rest
  • Generally train 5.30am before work. As in deficit, train fasted.
  • 20min LISS cardio Post each session
  • 45min fasted cardio on rest days
  • Average 10-12K steps training days. 15K rest days
Nutrition:

Generally:
  • Training Days - 2000KCals (240P, 50F, 150C) ~450Kcal deficit
  • Rest Days - 1700KCals (240P, 50F, 75C)
This week (Refeed Week after 2 weeks minimal scale weight change)
  • 2600KCals (250P, 50P, 285C) ~slight surplus to reboot energy
Last 2 Weeks to come - Final Push / Depletion
  • 1700KCals (240P, 50F, 75C)
Supplements

Morning:
  • Fish Oil 1800mg
  • VitD3 5000iu
  • Selenium 200mcg
  • Vit B Complex 500mcg
  • Creatine 10g
  • NAC 2g
Evening:
  • Zinc 40mg
  • Magnesium Glycinate 500mg
  • Astaxanthin 6mg
  • Melatonin 2mg (as required)
PEDs

Base:
  • Test E 300mg (100mg x 3 - Mon/Wed/Fri) - Currently R&D (purchased) (will switch to @StoryOfTheProphet once vial completed)
  • HGH 3IU / per day before bed - Currently @StoryOfTheProphet (purchased)
  • Reta 3mg (1mg x 3 - Mon/Wed/Fri) - Non-evo supplier, which has been far less than average. Minimal appetite / craving suppression experience at this dosage (i believe i bought a dud based on member reviews on the forum) - Have ordered / will switch to Wolfenstien Reta this week (once received) and base on current reviews should be a game changer / big help last couple weeks of mini-cut (purchased)
Secondaries (this phase):
  • Anavar 40mg (20mg AM + 20mg PM) Mix R&D caps + @StoryOfTheProphet liquid (purchased)
  • Clen 75mcg (AM) - On hold this week during refeed. Will reintroduce next week @ 75-90mcg (non-evo purchased)
Aim is to finish mini cut / recomp on 21st December @ 80kg. De-load / Recover / Maintenance over Christmas / New Year period (pull out secondaries) then transition to next phase over a number of weeks (introduce new secondaries, increase base)

Lean Bulk Phase (Initial Thoughts) - Further details to follow but keen on some initial PED advice on compounds / dosage

Short - medium term goal to be 85kg @ 10% BF (or less). Goal is not to put on a heap of tissue rather build a lean muscular physique that is maintained year round. Little bit of size increase but get those final two lower abs out

Training
  • 5 days split to likely remain - Will post program once finalized
  • Generally train 5.30am before work. If on cut, train fasted. Otherwise, will get some carbs in pre/post
Nutrition
  • Initially - 2750KCals (230P, 65F, 310C). Approx. 250-300KCal surplus
  • Food - generally eat the same each day
    • Pre workout - rice cake/banana/honey
    • Post/ breakfast: Egg whites / oats
    • Lunch: lean meat / rice or potatoes / veg
    • Dinner: lean meat / rice or potatoes / veg
    • Evening snack: Greek yogurt + frozen berries
    • Random - protein shake as needed
Supplements
  • As Above
  • High-stim Pre work before session
PEDs (Dosage TBC initial thoughts)

Base:
  • Test E 450mg (150mg x 3 - Mon/Wed/Fri) - @StoryOfTheProphet (sponsored)
  • HGH 5IU / per day before bed - @StoryOfTheProphet (sponsored)
  • Reta 1-2mg (0.5-1mg x 2 - Mon/Thurs) - Wolfenstien (Purchased)
Secondaries (this phase):
Aiming to get bloods / body scan done at the end of the mini-cut to see where health markers / BF are sitting. Will upload results once completed

Photos attached. Side by side comparison Natural 80kg vs Enhanced 82kg after 6 weeks on test only. Front/back/side is snap shot of current condition this morning

Let’s go 🔥 🔥
 

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LH5515 said:
Hello EVO Family,

Lucky and privileged to be sponsored by @StoryOfTheProphet for my next training block, but thought I'd get some information together in advance while I prepare / await arrival of supplements etc.

I am currently on the back end of my first PED recomposition phase & preparing to enter a lean build block.

Background

38 years of age, father of 3 children (youngest 7 months) and business/shareholder in high performing corporate environment.

In the gym since i was 16 YO however fairly consistent in hypertrophy / bodybuilding style of training for the past 10-12 years whereas i have regularly set goals / challenges & followed prescribed progressive training/nutrition programs. Last 5 years have been most serious, working with coach with aim to one day step on stage (yet to occur, no longer high priority). Nutrition and training is generally on point, year round. Sleep is my problem. 3 kids and high pressure job, it is difficult to get solid periods of sleep each night. I average 5-6hours, but broken.

100% natural athlete until September 2025. Main issues i faced as a natural - cutting phases resulted in me "looking skinny". Bulking phase resulted in me "looking fat / less than impressive". Genetically difficult to achieve / maintain the muscular leanness that i'd like.

After 6 months consideration (with coach) whereas we agreed i was at the upper end of my natural genetic limitations, and since i fathered my 3rd (and final) child earlier this year, felt like the right time for a progression to PEDs to level up the physique.

Main insecurities is loose skin lower back / lower abs (1 year period in my early 20s where i blew out to 120kg + and was far from healthy)

I am 167cm tall. Currently 82kg. BF% tbc (guessing 12-15%).

Current Program - Mini Cut (4-6 weeks)

Training

5 days per week resistance training - Push, Pull, Legs, Rest, Upper, Lower, Rest
  • Generally train 5.30am before work. As in deficit, train fasted.
  • 20min LISS cardio Post each session
  • 45min fasted cardio on rest days
  • Average 10-12K steps training days. 15K rest days
Nutrition:

Generally:
  • Training Days - 2000KCals (240P, 50F, 150C) ~450Kcal deficit
  • Rest Days - 1700KCals (240P, 50F, 75C)
This week (Refeed Week after 2 weeks minimal scale weight change)
  • 2600KCals (250P, 50P, 285C) ~slight surplus to reboot energy
Last 2 Weeks to come - Final Push / Depletion
  • 1700KCals (240P, 50F, 75C)
Supplements

Morning:
  • Fish Oil 1800mg
  • VitD3 5000iu
  • Selenium 200mcg
  • Vit B Complex 500mcg
  • Creatine 10g
  • NAC 2g
Evening:
  • Zinc 40mg
  • Magnesium Glycinate 500mg
  • Astaxanthin 6mg
  • Melatonin 2mg (as required)
PEDs

Base:
  • Test E 300mg (100mg x 3 - Mon/Wed/Fri) - Currently R&D (purchased) (will switch to @StoryOfTheProphet once vial completed)
  • HGH 3IU / per day before bed - Currently @StoryOfTheProphet (purchased)
  • Reta 3mg (1mg x 3 - Mon/Wed/Fri) - Non-evo supplier, which has been far less than average. Minimal appetite / craving suppression experience at this dosage (i believe i bought a dud based on member reviews on the forum) - Have ordered / will switch to Wolfenstien Reta this week (once received) and base on current reviews should be a game changer / big help last couple weeks of mini-cut (purchased)
Secondaries (this phase):
  • Anavar 40mg (20mg AM + 20mg PM) Mix R&D caps + @StoryOfTheProphet liquid (purchased)
  • Clen 75mcg (AM) - On hold this week during refeed. Will reintroduce next week @ 75-90mcg (non-evo purchased)
Aim is to finish mini cut / recomp on 21st December @ 80kg. De-load / Recover / Maintenance over Christmas / New Year period (pull out secondaries) then transition to next phase over a number of weeks (introduce new secondaries, increase base)

Lean Bulk Phase (Initial Thoughts) - Further details to follow but keen on some initial PED advice on compounds / dosage

Short - medium term goal to be 85kg @ 10% BF (or less). Goal is not to put on a heap of tissue rather build a lean muscular physique that is maintained year round. Little bit of size increase but get those final two lower abs out

Training
  • 5 days split to likely remain - Will post program once finalized
  • Generally train 5.30am before work. If on cut, train fasted. Otherwise, will get some carbs in pre/post
Nutrition
  • Initially - 2750KCals (230P, 65F, 310C). Approx. 250-300KCal surplus
  • Food - generally eat the same each day
    • Pre workout - rice cake/banana/honey
    • Post/ breakfast: Egg whites / oats
    • Lunch: lean meat / rice or potatoes / veg
    • Dinner: lean meat / rice or potatoes / veg
    • Evening snack: Greek yogurt + frozen berries
    • Random - protein shake as needed
Supplements
  • As Above
  • High-stim Pre work before session
PEDs (Dosage TBC initial thoughts)

Base:
  • Test E 450mg (150mg x 3 - Mon/Wed/Fri) - @StoryOfTheProphet (sponsored)
  • HGH 5IU / per day before bed - @StoryOfTheProphet (sponsored)
  • Reta 1-2mg (0.5-1mg x 2 - Mon/Thurs) - Wolfenstien (Purchased)
Secondaries (this phase):
Aiming to get bloods / body scan done at the end of the mini-cut to see where health markers / BF are sitting. Will upload results once completed

Photos attached. Side by side comparison Natural 80kg vs Enhanced 82kg after 6 weeks on test only. Front/back/side is snap shot of current condition this morning

Let’s go 🔥 🔥
Click to expand...
Nice start to your log brother, will be following
 
LH5515 said:
Hello EVO Family,

Lucky and privileged to be sponsored by @StoryOfTheProphet for my next training block, but thought I'd get some information together in advance while I prepare / await arrival of supplements etc.

I am currently on the back end of my first PED recomposition phase & preparing to enter a lean build block.

Background

38 years of age, father of 3 children (youngest 7 months) and business/shareholder in high performing corporate environment.

In the gym since i was 16 YO however fairly consistent in hypertrophy / bodybuilding style of training for the past 10-12 years whereas i have regularly set goals / challenges & followed prescribed progressive training/nutrition programs. Last 5 years have been most serious, working with coach with aim to one day step on stage (yet to occur, no longer high priority). Nutrition and training is generally on point, year round. Sleep is my problem. 3 kids and high pressure job, it is difficult to get solid periods of sleep each night. I average 5-6hours, but broken.

100% natural athlete until September 2025. Main issues i faced as a natural - cutting phases resulted in me "looking skinny". Bulking phase resulted in me "looking fat / less than impressive". Genetically difficult to achieve / maintain the muscular leanness that i'd like.

After 6 months consideration (with coach) whereas we agreed i was at the upper end of my natural genetic limitations, and since i fathered my 3rd (and final) child earlier this year, felt like the right time for a progression to PEDs to level up the physique.

Main insecurities is loose skin lower back / lower abs (1 year period in my early 20s where i blew out to 120kg + and was far from healthy)

I am 167cm tall. Currently 82kg. BF% tbc (guessing 12-15%).

Current Program - Mini Cut (4-6 weeks)

Training

5 days per week resistance training - Push, Pull, Legs, Rest, Upper, Lower, Rest
  • Generally train 5.30am before work. As in deficit, train fasted.
  • 20min LISS cardio Post each session
  • 45min fasted cardio on rest days
  • Average 10-12K steps training days. 15K rest days
Nutrition:

Generally:
  • Training Days - 2000KCals (240P, 50F, 150C) ~450Kcal deficit
  • Rest Days - 1700KCals (240P, 50F, 75C)
This week (Refeed Week after 2 weeks minimal scale weight change)
  • 2600KCals (250P, 50P, 285C) ~slight surplus to reboot energy
Last 2 Weeks to come - Final Push / Depletion
  • 1700KCals (240P, 50F, 75C)
Supplements

Morning:
  • Fish Oil 1800mg
  • VitD3 5000iu
  • Selenium 200mcg
  • Vit B Complex 500mcg
  • Creatine 10g
  • NAC 2g
Evening:
  • Zinc 40mg
  • Magnesium Glycinate 500mg
  • Astaxanthin 6mg
  • Melatonin 2mg (as required)
PEDs

Base:
  • Test E 300mg (100mg x 3 - Mon/Wed/Fri) - Currently R&D (purchased) (will switch to @StoryOfTheProphet once vial completed)
  • HGH 3IU / per day before bed - Currently @StoryOfTheProphet (purchased)
  • Reta 3mg (1mg x 3 - Mon/Wed/Fri) - Non-evo supplier, which has been far less than average. Minimal appetite / craving suppression experience at this dosage (i believe i bought a dud based on member reviews on the forum) - Have ordered / will switch to Wolfenstien Reta this week (once received) and base on current reviews should be a game changer / big help last couple weeks of mini-cut (purchased)
Secondaries (this phase):
  • Anavar 40mg (20mg AM + 20mg PM) Mix R&D caps + @StoryOfTheProphet liquid (purchased)
  • Clen 75mcg (AM) - On hold this week during refeed. Will reintroduce next week @ 75-90mcg (non-evo purchased)
Aim is to finish mini cut / recomp on 21st December @ 80kg. De-load / Recover / Maintenance over Christmas / New Year period (pull out secondaries) then transition to next phase over a number of weeks (introduce new secondaries, increase base)

Lean Bulk Phase (Initial Thoughts) - Further details to follow but keen on some initial PED advice on compounds / dosage

Short - medium term goal to be 85kg @ 10% BF (or less). Goal is not to put on a heap of tissue rather build a lean muscular physique that is maintained year round. Little bit of size increase but get those final two lower abs out

Training
  • 5 days split to likely remain - Will post program once finalized
  • Generally train 5.30am before work. If on cut, train fasted. Otherwise, will get some carbs in pre/post
Nutrition
  • Initially - 2750KCals (230P, 65F, 310C). Approx. 250-300KCal surplus
  • Food - generally eat the same each day
    • Pre workout - rice cake/banana/honey
    • Post/ breakfast: Egg whites / oats
    • Lunch: lean meat / rice or potatoes / veg
    • Dinner: lean meat / rice or potatoes / veg
    • Evening snack: Greek yogurt + frozen berries
    • Random - protein shake as needed
Supplements
  • As Above
  • High-stim Pre work before session
PEDs (Dosage TBC initial thoughts)

Base:
  • Test E 450mg (150mg x 3 - Mon/Wed/Fri) - @StoryOfTheProphet (sponsored)
  • HGH 5IU / per day before bed - @StoryOfTheProphet (sponsored)
  • Reta 1-2mg (0.5-1mg x 2 - Mon/Thurs) - Wolfenstien (Purchased)
Secondaries (this phase):
Aiming to get bloods / body scan done at the end of the mini-cut to see where health markers / BF are sitting. Will upload results once completed

Photos attached. Side by side comparison Natural 80kg vs Enhanced 82kg after 6 weeks on test only. Front/back/side is snap shot of current condition this morning

Let’s go 🔥 🔥
Click to expand...
Solid start to this log brother, your an animal!
Def on the 12% side not the 15 lol.

It comes down to how much size is too much? As in, another 5kg of lean muscle gonna get you to where you want or do you feel that would leave too looking a little too thick?

I feel where you are now is a killer physique and maintainable year round. With how well you seem to respond. I wouldnt go crazy with any more then what your have already proposed.


@LevButlerov this log is gonna be dynamite!
Can we get this approved 🙏
 
Allupfromhere said:
Solid start to this log brother, your an animal!
Def on the 12% side not the 15 lol.

It comes down to how much size is too much? As in, another 5kg of lean muscle gonna get you to where you want or do you feel that would leave too looking a little too thick?

I feel where you are now is a killer physique and maintainable year round. With how well you seem to respond. I wouldnt go crazy with any more then what your have already proposed.


@LevButlerov this log is gonna be dynamite!
Can we get this approved 🙏
Click to expand...
Thanks brother! Appreciate the input and kind words.
5kg maybe too much. Planning to get through next couple of weeks first and go from there. But being relatively lean and muscular (not skinny) is ultimately my first priority for now!

Definitely won’t jump to the proposed off the bat and gradually work my way up and see how we respond. For the purpose of the log thought I’d at least give an idea of where I may head! I may even be fine with current dosage and just give body some time to do its thing. Only been 12 weeks or so!

Really enjoying being part of this community and have met some really interesting and awesome people already! Glad to be able to share my story
 
LH5515 said:
Thanks brother! Appreciate the input and kind words.
5kg maybe too much. Planning to get through next couple of weeks first and go from there. But being relatively lean and muscular (not skinny) is ultimately my first priority for now!

Definitely won’t jump to the proposed off the bat and gradually work my way up and see how we respond. For the purpose of the log thought I’d at least give an idea of where I may head! I may even be fine with current dosage and just give body some time to do its thing. Only been 12 weeks or so!

Really enjoying being part of this community and have met some really interesting and awesome people already! Glad to be able to share my story
Click to expand...
This is where i was thinking too bro, you probably already where you want/need to be. If you jist wanted to give that drier more chiselled look, add injectable l-carnitine. That along with the gh is going to give that chiselled yet full look. Mast p will be the icing on the cake. Nice clean uncomplicated cycle.
Your already dialled in with everything else.
I think you next run is just about polishing up whats left, all the hard work you have already done 🔥🔥
 
Allupfromhere said:
This is where i was thinking too bro, you probably already where you want/need to be. If you jist wanted to give that drier more chiselled look, add injectable l-carnitine. That along with the gh is going to give that chiselled yet full look. Mast p will be the icing on the cake. Nice clean uncomplicated cycle.
Your already dialled in with everything else.
I think you next run is just about polishing up whats left, all the hard work you have already done 🔥🔥
Click to expand...
💪💪 thanks bro! Being a life time natty and seeing some tangible change for the first time in a long time, got me super pumped to see where I can take it!!

Very motivated and excited. L-carnitine is definitely on the radar!

Cheers man
 
LH5515 said:
Hello EVO Family,

Lucky and privileged to be sponsored by @StoryOfTheProphet for my next training block, but thought I'd get some information together in advance while I prepare / await arrival of supplements etc.

I am currently on the back end of my first PED recomposition phase & preparing to enter a lean build block.

Background

38 years of age, father of 3 children (youngest 7 months) and business/shareholder in high performing corporate environment.

In the gym since i was 16 YO however fairly consistent in hypertrophy / bodybuilding style of training for the past 10-12 years whereas i have regularly set goals / challenges & followed prescribed progressive training/nutrition programs. Last 5 years have been most serious, working with coach with aim to one day step on stage (yet to occur, no longer high priority). Nutrition and training is generally on point, year round. Sleep is my problem. 3 kids and high pressure job, it is difficult to get solid periods of sleep each night. I average 5-6hours, but broken.

100% natural athlete until September 2025. Main issues i faced as a natural - cutting phases resulted in me "looking skinny". Bulking phase resulted in me "looking fat / less than impressive". Genetically difficult to achieve / maintain the muscular leanness that i'd like.

After 6 months consideration (with coach) whereas we agreed i was at the upper end of my natural genetic limitations, and since i fathered my 3rd (and final) child earlier this year, felt like the right time for a progression to PEDs to level up the physique.

Main insecurities is loose skin lower back / lower abs (1 year period in my early 20s where i blew out to 120kg + and was far from healthy)

I am 167cm tall. Currently 82kg. BF% tbc (guessing 12-15%).

Current Program - Mini Cut (4-6 weeks)

Training

5 days per week resistance training - Push, Pull, Legs, Rest, Upper, Lower, Rest
  • Generally train 5.30am before work. As in deficit, train fasted.
  • 20min LISS cardio Post each session
  • 45min fasted cardio on rest days
  • Average 10-12K steps training days. 15K rest days
Nutrition:

Generally:
  • Training Days - 2000KCals (240P, 50F, 150C) ~450Kcal deficit
  • Rest Days - 1700KCals (240P, 50F, 75C)
This week (Refeed Week after 2 weeks minimal scale weight change)
  • 2600KCals (250P, 50P, 285C) ~slight surplus to reboot energy
Last 2 Weeks to come - Final Push / Depletion
  • 1700KCals (240P, 50F, 75C)
Supplements

Morning:
  • Fish Oil 1800mg
  • VitD3 5000iu
  • Selenium 200mcg
  • Vit B Complex 500mcg
  • Creatine 10g
  • NAC 2g
Evening:
  • Zinc 40mg
  • Magnesium Glycinate 500mg
  • Astaxanthin 6mg
  • Melatonin 2mg (as required)
PEDs

Base:
  • Test E 300mg (100mg x 3 - Mon/Wed/Fri) - Currently R&D (purchased) (will switch to @StoryOfTheProphet once vial completed)
  • HGH 3IU / per day before bed - Currently @StoryOfTheProphet (purchased)
  • Reta 3mg (1mg x 3 - Mon/Wed/Fri) - Non-evo supplier, which has been far less than average. Minimal appetite / craving suppression experience at this dosage (i believe i bought a dud based on member reviews on the forum) - Have ordered / will switch to Wolfenstien Reta this week (once received) and base on current reviews should be a game changer / big help last couple weeks of mini-cut (purchased)
Secondaries (this phase):
  • Anavar 40mg (20mg AM + 20mg PM) Mix R&D caps + @StoryOfTheProphet liquid (purchased)
  • Clen 75mcg (AM) - On hold this week during refeed. Will reintroduce next week @ 75-90mcg (non-evo purchased)
Aim is to finish mini cut / recomp on 21st December @ 80kg. De-load / Recover / Maintenance over Christmas / New Year period (pull out secondaries) then transition to next phase over a number of weeks (introduce new secondaries, increase base)

Lean Bulk Phase (Initial Thoughts) - Further details to follow but keen on some initial PED advice on compounds / dosage

Short - medium term goal to be 85kg @ 10% BF (or less). Goal is not to put on a heap of tissue rather build a lean muscular physique that is maintained year round. Little bit of size increase but get those final two lower abs out

Training
  • 5 days split to likely remain - Will post program once finalized
  • Generally train 5.30am before work. If on cut, train fasted. Otherwise, will get some carbs in pre/post
Nutrition
  • Initially - 2750KCals (230P, 65F, 310C). Approx. 250-300KCal surplus
  • Food - generally eat the same each day
    • Pre workout - rice cake/banana/honey
    • Post/ breakfast: Egg whites / oats
    • Lunch: lean meat / rice or potatoes / veg
    • Dinner: lean meat / rice or potatoes / veg
    • Evening snack: Greek yogurt + frozen berries
    • Random - protein shake as needed
Supplements
  • As Above
  • High-stim Pre work before session
PEDs (Dosage TBC initial thoughts)

Base:
  • Test E 450mg (150mg x 3 - Mon/Wed/Fri) - @StoryOfTheProphet (sponsored)
  • HGH 5IU / per day before bed - @StoryOfTheProphet (sponsored)
  • Reta 1-2mg (0.5-1mg x 2 - Mon/Thurs) - Wolfenstien (Purchased)
Secondaries (this phase):
Aiming to get bloods / body scan done at the end of the mini-cut to see where health markers / BF are sitting. Will upload results once completed

Photos attached. Side by side comparison Natural 80kg vs Enhanced 82kg after 6 weeks on test only. Front/back/side is snap shot of current condition this morning

Let’s go 🔥 🔥
Click to expand...
Amazing new log :D welcome to the EVO family fully now @LH5515 I've seen you around posting but never thought you're this ripped and thick! very tight abs and nice arms and mass.

waiting to see more diet training supplement updates :D

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman
 
LevButlerov said:
Amazing new log :D welcome to the EVO family fully now @LH5515 I've seen you around posting but never thought you're this ripped and thick! very tight abs and nice arms and mass.

waiting to see more diet training supplement updates :D

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman
Click to expand...

Thank you Lev for the kind words. This community is awesome and appreciated you all taking me in!

So many quality people. Happy to give back as much as I can!
 
LH5515 said:
Thank you Lev for the kind words. This community is awesome and appreciated you all taking me in!

So many quality people. Happy to give back as much as I can!
Click to expand...
EVO family big love your way :D @LH5515
 
Allupfromhere said:
This is where i was thinking too bro, you probably already where you want/need to be. If you jist wanted to give that drier more chiselled look, add injectable l-carnitine. That along with the gh is going to give that chiselled yet full look. Mast p will be the icing on the cake. Nice clean uncomplicated cycle.
Your already dialled in with everything else.
I think you next run is just about polishing up whats left, all the hard work you have already done 🔥🔥
Click to expand...
Hey bro, do you know who stocks the injectable L-Carnitine by any chance?
 
LH5515 said:
Hello EVO Family,

Lucky and privileged to be sponsored by @StoryOfTheProphet for my next training block, but thought I'd get some information together in advance while I prepare / await arrival of supplements etc.

I am currently on the back end of my first PED recomposition phase & preparing to enter a lean build block.

Background

38 years of age, father of 3 children (youngest 7 months) and business/shareholder in high performing corporate environment.

In the gym since i was 16 YO however fairly consistent in hypertrophy / bodybuilding style of training for the past 10-12 years whereas i have regularly set goals / challenges & followed prescribed progressive training/nutrition programs. Last 5 years have been most serious, working with coach with aim to one day step on stage (yet to occur, no longer high priority). Nutrition and training is generally on point, year round. Sleep is my problem. 3 kids and high pressure job, it is difficult to get solid periods of sleep each night. I average 5-6hours, but broken.

100% natural athlete until September 2025. Main issues i faced as a natural - cutting phases resulted in me "looking skinny". Bulking phase resulted in me "looking fat / less than impressive". Genetically difficult to achieve / maintain the muscular leanness that i'd like.

After 6 months consideration (with coach) whereas we agreed i was at the upper end of my natural genetic limitations, and since i fathered my 3rd (and final) child earlier this year, felt like the right time for a progression to PEDs to level up the physique.

Main insecurities is loose skin lower back / lower abs (1 year period in my early 20s where i blew out to 120kg + and was far from healthy)

I am 167cm tall. Currently 82kg. BF% tbc (guessing 12-15%).

Current Program - Mini Cut (4-6 weeks)

Training

5 days per week resistance training - Push, Pull, Legs, Rest, Upper, Lower, Rest
  • Generally train 5.30am before work. As in deficit, train fasted.
  • 20min LISS cardio Post each session
  • 45min fasted cardio on rest days
  • Average 10-12K steps training days. 15K rest days
Nutrition:

Generally:
  • Training Days - 2000KCals (240P, 50F, 150C) ~450Kcal deficit
  • Rest Days - 1700KCals (240P, 50F, 75C)
This week (Refeed Week after 2 weeks minimal scale weight change)
  • 2600KCals (250P, 50P, 285C) ~slight surplus to reboot energy
Last 2 Weeks to come - Final Push / Depletion
  • 1700KCals (240P, 50F, 75C)
Supplements

Morning:
  • Fish Oil 1800mg
  • VitD3 5000iu
  • Selenium 200mcg
  • Vit B Complex 500mcg
  • Creatine 10g
  • NAC 2g
Evening:
  • Zinc 40mg
  • Magnesium Glycinate 500mg
  • Astaxanthin 6mg
  • Melatonin 2mg (as required)
PEDs

Base:
  • Test E 300mg (100mg x 3 - Mon/Wed/Fri) - Currently R&D (purchased) (will switch to @StoryOfTheProphet once vial completed)
  • HGH 3IU / per day before bed - Currently @StoryOfTheProphet (purchased)
  • Reta 3mg (1mg x 3 - Mon/Wed/Fri) - Non-evo supplier, which has been far less than average. Minimal appetite / craving suppression experience at this dosage (i believe i bought a dud based on member reviews on the forum) - Have ordered / will switch to Wolfenstien Reta this week (once received) and base on current reviews should be a game changer / big help last couple weeks of mini-cut (purchased)
Secondaries (this phase):
  • Anavar 40mg (20mg AM + 20mg PM) Mix R&D caps + @StoryOfTheProphet liquid (purchased)
  • Clen 75mcg (AM) - On hold this week during refeed. Will reintroduce next week @ 75-90mcg (non-evo purchased)
Aim is to finish mini cut / recomp on 21st December @ 80kg. De-load / Recover / Maintenance over Christmas / New Year period (pull out secondaries) then transition to next phase over a number of weeks (introduce new secondaries, increase base)

Lean Bulk Phase (Initial Thoughts) - Further details to follow but keen on some initial PED advice on compounds / dosage

Short - medium term goal to be 85kg @ 10% BF (or less). Goal is not to put on a heap of tissue rather build a lean muscular physique that is maintained year round. Little bit of size increase but get those final two lower abs out

Training
  • 5 days split to likely remain - Will post program once finalized
  • Generally train 5.30am before work. If on cut, train fasted. Otherwise, will get some carbs in pre/post
Nutrition
  • Initially - 2750KCals (230P, 65F, 310C). Approx. 250-300KCal surplus
  • Food - generally eat the same each day
    • Pre workout - rice cake/banana/honey
    • Post/ breakfast: Egg whites / oats
    • Lunch: lean meat / rice or potatoes / veg
    • Dinner: lean meat / rice or potatoes / veg
    • Evening snack: Greek yogurt + frozen berries
    • Random - protein shake as needed
Supplements
  • As Above
  • High-stim Pre work before session
PEDs (Dosage TBC initial thoughts)

Base:
  • Test E 450mg (150mg x 3 - Mon/Wed/Fri) - @StoryOfTheProphet (sponsored)
  • HGH 5IU / per day before bed - @StoryOfTheProphet (sponsored)
  • Reta 1-2mg (0.5-1mg x 2 - Mon/Thurs) - Wolfenstien (Purchased)
Secondaries (this phase):
Aiming to get bloods / body scan done at the end of the mini-cut to see where health markers / BF are sitting. Will upload results once completed

Photos attached. Side by side comparison Natural 80kg vs Enhanced 82kg after 6 weeks on test only. Front/back/side is snap shot of current condition this morning

Let’s go 🔥 🔥
Click to expand...
Beast bro! I think EQ would be great for your goals too!
 
LH5515 said:
Hello EVO Family,

Lucky and privileged to be sponsored by @StoryOfTheProphet for my next training block, but thought I'd get some information together in advance while I prepare / await arrival of supplements etc.

I am currently on the back end of my first PED recomposition phase & preparing to enter a lean build block.

Background

38 years of age, father of 3 children (youngest 7 months) and business/shareholder in high performing corporate environment.

In the gym since i was 16 YO however fairly consistent in hypertrophy / bodybuilding style of training for the past 10-12 years whereas i have regularly set goals / challenges & followed prescribed progressive training/nutrition programs. Last 5 years have been most serious, working with coach with aim to one day step on stage (yet to occur, no longer high priority). Nutrition and training is generally on point, year round. Sleep is my problem. 3 kids and high pressure job, it is difficult to get solid periods of sleep each night. I average 5-6hours, but broken.

100% natural athlete until September 2025. Main issues i faced as a natural - cutting phases resulted in me "looking skinny". Bulking phase resulted in me "looking fat / less than impressive". Genetically difficult to achieve / maintain the muscular leanness that i'd like.

After 6 months consideration (with coach) whereas we agreed i was at the upper end of my natural genetic limitations, and since i fathered my 3rd (and final) child earlier this year, felt like the right time for a progression to PEDs to level up the physique.

Main insecurities is loose skin lower back / lower abs (1 year period in my early 20s where i blew out to 120kg + and was far from healthy)

I am 167cm tall. Currently 82kg. BF% tbc (guessing 12-15%).

Current Program - Mini Cut (4-6 weeks)

Training

5 days per week resistance training - Push, Pull, Legs, Rest, Upper, Lower, Rest
  • Generally train 5.30am before work. As in deficit, train fasted.
  • 20min LISS cardio Post each session
  • 45min fasted cardio on rest days
  • Average 10-12K steps training days. 15K rest days
Nutrition:

Generally:
  • Training Days - 2000KCals (240P, 50F, 150C) ~450Kcal deficit
  • Rest Days - 1700KCals (240P, 50F, 75C)
This week (Refeed Week after 2 weeks minimal scale weight change)
  • 2600KCals (250P, 50P, 285C) ~slight surplus to reboot energy
Last 2 Weeks to come - Final Push / Depletion
  • 1700KCals (240P, 50F, 75C)
Supplements

Morning:
  • Fish Oil 1800mg
  • VitD3 5000iu
  • Selenium 200mcg
  • Vit B Complex 500mcg
  • Creatine 10g
  • NAC 2g
Evening:
  • Zinc 40mg
  • Magnesium Glycinate 500mg
  • Astaxanthin 6mg
  • Melatonin 2mg (as required)
PEDs

Base:
  • Test E 300mg (100mg x 3 - Mon/Wed/Fri) - Currently R&D (purchased) (will switch to @StoryOfTheProphet once vial completed)
  • HGH 3IU / per day before bed - Currently @StoryOfTheProphet (purchased)
  • Reta 3mg (1mg x 3 - Mon/Wed/Fri) - Non-evo supplier, which has been far less than average. Minimal appetite / craving suppression experience at this dosage (i believe i bought a dud based on member reviews on the forum) - Have ordered / will switch to Wolfenstien Reta this week (once received) and base on current reviews should be a game changer / big help last couple weeks of mini-cut (purchased)
Secondaries (this phase):
  • Anavar 40mg (20mg AM + 20mg PM) Mix R&D caps + @StoryOfTheProphet liquid (purchased)
  • Clen 75mcg (AM) - On hold this week during refeed. Will reintroduce next week @ 75-90mcg (non-evo purchased)
Aim is to finish mini cut / recomp on 21st December @ 80kg. De-load / Recover / Maintenance over Christmas / New Year period (pull out secondaries) then transition to next phase over a number of weeks (introduce new secondaries, increase base)

Lean Bulk Phase (Initial Thoughts) - Further details to follow but keen on some initial PED advice on compounds / dosage

Short - medium term goal to be 85kg @ 10% BF (or less). Goal is not to put on a heap of tissue rather build a lean muscular physique that is maintained year round. Little bit of size increase but get those final two lower abs out

Training
  • 5 days split to likely remain - Will post program once finalized
  • Generally train 5.30am before work. If on cut, train fasted. Otherwise, will get some carbs in pre/post
Nutrition
  • Initially - 2750KCals (230P, 65F, 310C). Approx. 250-300KCal surplus
  • Food - generally eat the same each day
    • Pre workout - rice cake/banana/honey
    • Post/ breakfast: Egg whites / oats
    • Lunch: lean meat / rice or potatoes / veg
    • Dinner: lean meat / rice or potatoes / veg
    • Evening snack: Greek yogurt + frozen berries
    • Random - protein shake as needed
Supplements
  • As Above
  • High-stim Pre work before session
PEDs (Dosage TBC initial thoughts)

Base:
  • Test E 450mg (150mg x 3 - Mon/Wed/Fri) - @StoryOfTheProphet (sponsored)
  • HGH 5IU / per day before bed - @StoryOfTheProphet (sponsored)
  • Reta 1-2mg (0.5-1mg x 2 - Mon/Thurs) - Wolfenstien (Purchased)
Secondaries (this phase):
Aiming to get bloods / body scan done at the end of the mini-cut to see where health markers / BF are sitting. Will upload results once completed

Photos attached. Side by side comparison Natural 80kg vs Enhanced 82kg after 6 weeks on test only. Front/back/side is snap shot of current condition this morning

Let’s go 🔥 🔥
Click to expand...
Nice first post mate. The physique you built as a natural is awesome. Look forward to seeing your progress on cycle. I would say be prepared to up cals and protein in particular on cycle. It makes a big difference.
 
Evening team,

Funny time for me to start a log, being in between phases / goals plus working through a sub-phase this week (mini refeed) before final 2-3 week push down / depletion on this recomp.

But thought I’d throw up a full day of eating. TBH I generally eat the same foods 13 out of 14 days, adjusting portion sizes & Carbs/Fats ratio subject to goals

Todays macros - 2592kCal 261P / 265C / 45F

Thursday = Active Rest Day (much needed after smashing legs yesterday). 45min fasted cardio early am + pm outdoor walk.

20k steps total

Breakfast - Protein Oatmeal, egg whites, frozen berries, black coffee

Lunch - 95/5 mince meat, basmati rice, broccoli

Arvo Snack - Protein Shake, corn cakes, banana & honey

Dinner - Ground turkey mince, asparagus, low carb potatoes (air fried)

Evening Snack - sugar free jelly, protein Greek yogurt, frozen berries

Still waiting on @StoryOfTheProphet supps to land (Australia post struggling). However did use his Anavar (40mg total) and GH 3iu this evening

@Wolfenstein Reta now in. 2mg Tuesday. 2mg tomorrow. Let’s hope this kicks in to help next week!!!

will upload food log next week during depletion phase where I move to 1700kcal, meat/veg only.

Training log to follow this weekend
 

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LH5515 said:
Evening team,

Funny time for me to start a log, being in between phases / goals plus working through a sub-phase this week (mini refeed) before final 2-3 week push down / depletion on this recomp.

But thought I’d throw up a full day of eating. TBH I generally eat the same foods 13 out of 14 days, adjusting portion sizes & Carbs/Fats ratio subject to goals

Todays macros - 2592kCal 261P / 265C / 45F

Thursday = Active Rest Day (much needed after smashing legs yesterday). 45min fasted cardio early am + pm outdoor walk.

20k steps total

Breakfast - Protein Oatmeal, egg whites, frozen berries, black coffee

Lunch - 95/5 mince meat, basmati rice, broccoli

Arvo Snack - Protein Shake, corn cakes, banana & honey

Dinner - Ground turkey mince, asparagus, low carb potatoes (air fried)

Evening Snack - sugar free jelly, protein Greek yogurt, frozen berries

Still waiting on @StoryOfTheProphet supps to land (Australia post struggling). However did use his Anavar (40mg total) and GH 3iu this evening

@Wolfenstein Reta now in. 2mg Tuesday. 2mg tomorrow. Let’s hope this kicks in to help next week!!!

will upload food log next week during depletion phase where I move to 1700kcal, meat/veg only.

Training log to follow this weekend
Click to expand...
Legend! yeh looking dangerous!
 
LH5515 said:
Evening team,

Funny time for me to start a log, being in between phases / goals plus working through a sub-phase this week (mini refeed) before final 2-3 week push down / depletion on this recomp.

But thought I’d throw up a full day of eating. TBH I generally eat the same foods 13 out of 14 days, adjusting portion sizes & Carbs/Fats ratio subject to goals

Todays macros - 2592kCal 261P / 265C / 45F

Thursday = Active Rest Day (much needed after smashing legs yesterday). 45min fasted cardio early am + pm outdoor walk.

20k steps total

Breakfast - Protein Oatmeal, egg whites, frozen berries, black coffee

Lunch - 95/5 mince meat, basmati rice, broccoli

Arvo Snack - Protein Shake, corn cakes, banana & honey

Dinner - Ground turkey mince, asparagus, low carb potatoes (air fried)

Evening Snack - sugar free jelly, protein Greek yogurt, frozen berries

Still waiting on @StoryOfTheProphet supps to land (Australia post struggling). However did use his Anavar (40mg total) and GH 3iu this evening

@Wolfenstein Reta now in. 2mg Tuesday. 2mg tomorrow. Let’s hope this kicks in to help next week!!!

will upload food log next week during depletion phase where I move to 1700kcal, meat/veg only.

Training log to follow this weekend
Click to expand...
Good active rest day :D @LH5515 the food, you on retatrutide and can do this volume? try to bump it up to 2mgs lets see

on arvo snack, corn cakes? can we try oats there?
 
LevButlerov said:
Good active rest day :D @LH5515 the food, you on retatrutide and can do this volume? try to bump it up to 2mgs lets see

on arvo snack, corn cakes? can we try oats there?
Click to expand...
I’m doing 3mg of Reta - doesn’t seem to impact my appetite at all. Does help with cravings and hunger signals in between meals

May even supplement Reta with Tirz or Sema next week when in my aggressive deficit to help.

Corn cakes were an extra yesterday to get some carbs in. Could do oats there (blend in with shake)… many good options
 
LH5515 said:
I’m doing 3mg of Reta - doesn’t seem to impact my appetite at all. Does help with cravings and hunger signals in between meals

May even supplement Reta with Tirz or Sema next week when in my aggressive deficit to help.

Corn cakes were an extra yesterday to get some carbs in. Could do oats there (blend in with shake)… many good options
Click to expand...
did you try to do microdose?
 
LH5515 said:
Evening team,

Funny time for me to start a log, being in between phases / goals plus working through a sub-phase this week (mini refeed) before final 2-3 week push down / depletion on this recomp.

But thought I’d throw up a full day of eating. TBH I generally eat the same foods 13 out of 14 days, adjusting portion sizes & Carbs/Fats ratio subject to goals

Todays macros - 2592kCal 261P / 265C / 45F

Thursday = Active Rest Day (much needed after smashing legs yesterday). 45min fasted cardio early am + pm outdoor walk.

20k steps total

Breakfast - Protein Oatmeal, egg whites, frozen berries, black coffee

Lunch - 95/5 mince meat, basmati rice, broccoli

Arvo Snack - Protein Shake, corn cakes, banana & honey

Dinner - Ground turkey mince, asparagus, low carb potatoes (air fried)

Evening Snack - sugar free jelly, protein Greek yogurt, frozen berries

Still waiting on @StoryOfTheProphet supps to land (Australia post struggling). However did use his Anavar (40mg total) and GH 3iu this evening

@Wolfenstein Reta now in. 2mg Tuesday. 2mg tomorrow. Let’s hope this kicks in to help next week!!!

will upload food log next week during depletion phase where I move to 1700kcal, meat/veg only.

Training log to follow this weekend
Click to expand...
Your meal prep is on point brother!
 
LH5515 said:
I’m doing 3mg of Reta - doesn’t seem to impact my appetite at all. Does help with cravings and hunger signals in between meals

May even supplement Reta with Tirz or Sema next week when in my aggressive deficit to help.

Corn cakes were an extra yesterday to get some carbs in. Could do oats there (blend in with shake)… many good options
Click to expand...
How long have you been at 3mg?
LH5515 said:
Yes. Typically do 1mg M / W / F
Click to expand...
As mentioned try move back to single dose for the week and see brother
 
LH5515 said:
Maybe 2 weeks bro
Click to expand...
Just hold the line for a little longer once you move it back to a single weekly injection.
Just for context have you just started reta or been on a while before this dose? Sorry if i have missed it bro
 
Allupfromhere said:
Just hold the line for a little longer once you move it back to a single weekly injection.
Just for context have you just started reta or been on a while before this dose? Sorry if i have missed it bro
Click to expand...
I’ve been on it from a while, started with UGL OZ @ .5, worked up to 1.5mg. Was good. Purchased another (on special) from some lab online (which I had no success on even bumping up to 3mg, wasn’t sold on the product- non Evo) now have jump on to @Wolfenstein Reta this week. Done 2 pins @ 1.5mg each so far. Will give it some time to do its thing.

But never really lost any appetite or ability to sink food, even while using Oz’s. Definitely leaned out and definitely reduced cravings in between meals.
 
LH5515 said:
I’ve been on it from a while, started with UGL OZ @ .5, worked up to 1.5mg. Was good. Purchased another (on special) from some lab online (which I had no success on even bumping up to 3mg, wasn’t sold on the product- non Evo) now have jump on to @Wolfenstein Reta this week. Done 2 pins @ 1.5mg each so far. Will give it some time to do its thing.

But never really lost any appetite or ability to sink food, even while using Oz’s. Definitely leaned out and definitely reduced cravings in between meals.
Click to expand...
Ahhhk i see where you at now, yeah 3mg single dose and lets see after 2 weeks... just try your best to leave the fork alone while we wait though it looks like you could eat a house and not worry hahahaha
 
Happy Saturday EVO family!

Day 7/7 of the mid-cut refeed week. Time to put the fork down and get “hangry” over next couple weeks leading into Christmas 😂

Attached a little check in photo, first thing straight out of bed this morning… no flex & no pump! Fasted weight 83.5kg this morning but still fairly lean so excited to see the final product after my next push down 💪💪

Nutrition today will be fairly similar to Thursday’s log. Timing of shake/corn cakes moved pre workout rather than afternoon snack. Breakfast = post workout meal

Still waiting on my sponsored package from @StoryOfTheProphet was sent over 1 week ago so reminder to the community to have patience over December. Vendors can only do so much when it’s in the hands of Aust post! Credit to the great man for checking up on it EoD.

Luckily I have @StoryOfTheProphet HGH and Anavar from previous purchase so rocked both this morning (2iu & 40mg) prior to my session together with high stim pre workout mix! Will do 3iu GH & 20mg Var in the PM also.

Also have @StoryOfTheProphet Mast P and test E from previous purchase handy also which I’ll sink into soon.. so I’m all set anyway while I wait for the top up 🔥🔥🙏🙏🙏

@Wolfenstein 4mg Reta (full week dose) to be pinned this Wednesday to help with the push down. May also supplement with @Wolfenstein Tirz if additional appetite suppression needed (see how I get on next week). non-sponsored little plug as the bloke is an absolute legend!

Weekend workout log as promised! No better way than to start with a solid leg session!

Lower - Saturday 6/12/25

Seated hamstring curls 3 working sets x 8-10rep (+ 2 warm up sets)
  1. 89kg 10 reps
  2. 89kg 10 reps
  3. 89kg 8 reps + 10 sec rest/pause + 6 reps
Belt Squat Machine 1 top set x 8 reps (+ 3 feeler sets prior x 8-10repS)
  1. 8 plates total x 8 reps including 1 sec pause at bottom
RDL Deficit 1 top set x 8 reps ( + 3 feeler sets prior x 8-10 reps)
  1. 150kg x 8 reps (PB)
Hak Machine Sissy 3 sets x 10-12 rep
  1. BW x 12 reps
  2. 5 kgs x 12 reps
  3. 5 kgs x 10 reps
Straight leg Calf Raise 3 sets x 10-12 reps
  1. 100kg x 12 reps
  2. 110kg x 10 reps
  3. 110kg x 10 reps + partials to failure
Decline Rusion twist 2 x 12 reps
  1. 10kg plate x 12 reps
  2. 10 kg plate x 12 reps
20min incline walk on tredmil 5.5km/hr @ 7.5% incline

The Hak sissy is VERY humbling for those who have never tried!

Had a couple of short clips to upload but wouldn’t work!

Absolutely wrecked! Time to recover
 

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LH5515 said:
Happy Saturday EVO family!

Day 7/7 of the mid-cut refeed week. Time to put the fork down and get “hangry” over next couple weeks leading into Christmas 😂

Attached a little check in photo, first thing straight out of bed this morning… no flex & no pump! Fasted weight 83.5kg this morning but still fairly lean so excited to see the final product after my next push down 💪💪

Nutrition today will be fairly similar to Thursday’s log. Timing of shake/corn cakes moved pre workout rather than afternoon snack. Breakfast = post workout meal

Still waiting on my sponsored package from @StoryOfTheProphet was sent over 1 week ago so reminder to the community to have patience over December. Vendors can only do so much when it’s in the hands of Aust post! Credit to the great man for checking up on it EoD.

Luckily I have @StoryOfTheProphet HGH and Anavar from previous purchase so rocked both this morning (2iu & 40mg) prior to my session together with high stim pre workout mix! Will do 3iu GH & 20mg Var in the PM also.

Also have @StoryOfTheProphet Mast P and test E from previous purchase handy also which I’ll sink into soon.. so I’m all set anyway while I wait for the top up 🔥🔥🙏🙏🙏

@Wolfenstein 4mg Reta (full week dose) to be pinned this Wednesday to help with the push down. May also supplement with @Wolfenstein Tirz if additional appetite suppression needed (see how I get on next week). non-sponsored little plug as the bloke is an absolute legend!

Weekend workout log as promised! No better way than to start with a solid leg session!

Lower - Saturday 6/12/25

Seated hamstring curls 3 working sets x 8-10rep (+ 2 warm up sets)
  1. 89kg 10 reps
  2. 89kg 10 reps
  3. 89kg 8 reps + 10 sec rest/pause + 6 reps
Belt Squat Machine 1 top set x 8 reps (+ 3 feeler sets prior x 8-10repS)
  1. 8 plates total x 8 reps including 1 sec pause at bottom
RDL Deficit 1 top set x 8 reps ( + 3 feeler sets prior x 8-10 reps)
  1. 150kg x 8 reps (PB)
Hak Machine Sissy 3 sets x 10-12 rep
  1. BW x 12 reps
  2. 5 kgs x 12 reps
  3. 5 kgs x 10 reps
Straight leg Calf Raise 3 sets x 10-12 reps
  1. 100kg x 12 reps
  2. 110kg x 10 reps
  3. 110kg x 10 reps + partials to failure
Decline Rusion twist 2 x 12 reps
  1. 10kg plate x 12 reps
  2. 10 kg plate x 12 reps
20min incline walk on tredmil 5.5km/hr @ 7.5% incline

The Hak sissy is VERY humbling for those who have never tried!

Had a couple of short clips to upload but wouldn’t work!

Absolutely wrecked! Time to recover
Click to expand...
You look good and lean in the pics with a wide back and the chest looks tight and full :D @LH5515
Legs today hit hard ! 150kg RDL push and the belt squat load , big volume
throw up macros later if you have them


@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman
 
LH5515 said:
Happy Saturday EVO family!

Day 7/7 of the mid-cut refeed week. Time to put the fork down and get “hangry” over next couple weeks leading into Christmas 😂

Attached a little check in photo, first thing straight out of bed this morning… no flex & no pump! Fasted weight 83.5kg this morning but still fairly lean so excited to see the final product after my next push down 💪💪

Nutrition today will be fairly similar to Thursday’s log. Timing of shake/corn cakes moved pre workout rather than afternoon snack. Breakfast = post workout meal

Still waiting on my sponsored package from @StoryOfTheProphet was sent over 1 week ago so reminder to the community to have patience over December. Vendors can only do so much when it’s in the hands of Aust post! Credit to the great man for checking up on it EoD.

Luckily I have @StoryOfTheProphet HGH and Anavar from previous purchase so rocked both this morning (2iu & 40mg) prior to my session together with high stim pre workout mix! Will do 3iu GH & 20mg Var in the PM also.

Also have @StoryOfTheProphet Mast P and test E from previous purchase handy also which I’ll sink into soon.. so I’m all set anyway while I wait for the top up 🔥🔥🙏🙏🙏

@Wolfenstein 4mg Reta (full week dose) to be pinned this Wednesday to help with the push down. May also supplement with @Wolfenstein Tirz if additional appetite suppression needed (see how I get on next week). non-sponsored little plug as the bloke is an absolute legend!

Weekend workout log as promised! No better way than to start with a solid leg session!

Lower - Saturday 6/12/25

Seated hamstring curls 3 working sets x 8-10rep (+ 2 warm up sets)
  1. 89kg 10 reps
  2. 89kg 10 reps
  3. 89kg 8 reps + 10 sec rest/pause + 6 reps
Belt Squat Machine 1 top set x 8 reps (+ 3 feeler sets prior x 8-10repS)
  1. 8 plates total x 8 reps including 1 sec pause at bottom
RDL Deficit 1 top set x 8 reps ( + 3 feeler sets prior x 8-10 reps)
  1. 150kg x 8 reps (PB)
Hak Machine Sissy 3 sets x 10-12 rep
  1. BW x 12 reps
  2. 5 kgs x 12 reps
  3. 5 kgs x 10 reps
Straight leg Calf Raise 3 sets x 10-12 reps
  1. 100kg x 12 reps
  2. 110kg x 10 reps
  3. 110kg x 10 reps + partials to failure
Decline Rusion twist 2 x 12 reps
  1. 10kg plate x 12 reps
  2. 10 kg plate x 12 reps
20min incline walk on tredmil 5.5km/hr @ 7.5% incline

The Hak sissy is VERY humbling for those who have never tried!

Had a couple of short clips to upload but wouldn’t work!

Absolutely wrecked! Time to recover
Click to expand...
Its not just xmas time mate, Auspost are useless at the best of times. I dont think there is a business I despise more.

Your looking really good, cant go wrong with your lab partners there either - what is a hak sissy?
 
Dreamer said:
Its not just xmas time mate, Auspost are useless at the best of times. I dont think there is a business I despise more.

Your looking really good, cant go wrong with your lab partners there either - what is a hak sissy?
Click to expand...
Thanks bro!

Did film it - wouldn’t upload. Like to generic video
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LH5515 said:
Thanks bro!

Did film it - wouldn’t upload. Like to generic video
To view this content we will need your consent to set third party cookies.
For more detailed information, see our cookies page.
Click to expand...
Very interesting - I love sissy squats, Ill give that a go, looks rough on the back though
 
LH5515 said:
Happy Saturday EVO family!

Day 7/7 of the mid-cut refeed week. Time to put the fork down and get “hangry” over next couple weeks leading into Christmas 😂

Attached a little check in photo, first thing straight out of bed this morning… no flex & no pump! Fasted weight 83.5kg this morning but still fairly lean so excited to see the final product after my next push down 💪💪

Nutrition today will be fairly similar to Thursday’s log. Timing of shake/corn cakes moved pre workout rather than afternoon snack. Breakfast = post workout meal

Still waiting on my sponsored package from @StoryOfTheProphet was sent over 1 week ago so reminder to the community to have patience over December. Vendors can only do so much when it’s in the hands of Aust post! Credit to the great man for checking up on it EoD.

Luckily I have @StoryOfTheProphet HGH and Anavar from previous purchase so rocked both this morning (2iu & 40mg) prior to my session together with high stim pre workout mix! Will do 3iu GH & 20mg Var in the PM also.

Also have @StoryOfTheProphet Mast P and test E from previous purchase handy also which I’ll sink into soon.. so I’m all set anyway while I wait for the top up 🔥🔥🙏🙏🙏

@Wolfenstein 4mg Reta (full week dose) to be pinned this Wednesday to help with the push down. May also supplement with @Wolfenstein Tirz if additional appetite suppression needed (see how I get on next week). non-sponsored little plug as the bloke is an absolute legend!

Weekend workout log as promised! No better way than to start with a solid leg session!

Lower - Saturday 6/12/25

Seated hamstring curls 3 working sets x 8-10rep (+ 2 warm up sets)
  1. 89kg 10 reps
  2. 89kg 10 reps
  3. 89kg 8 reps + 10 sec rest/pause + 6 reps
Belt Squat Machine 1 top set x 8 reps (+ 3 feeler sets prior x 8-10repS)
  1. 8 plates total x 8 reps including 1 sec pause at bottom
RDL Deficit 1 top set x 8 reps ( + 3 feeler sets prior x 8-10 reps)
  1. 150kg x 8 reps (PB)
Hak Machine Sissy 3 sets x 10-12 rep
  1. BW x 12 reps
  2. 5 kgs x 12 reps
  3. 5 kgs x 10 reps
Straight leg Calf Raise 3 sets x 10-12 reps
  1. 100kg x 12 reps
  2. 110kg x 10 reps
  3. 110kg x 10 reps + partials to failure
Decline Rusion twist 2 x 12 reps
  1. 10kg plate x 12 reps
  2. 10 kg plate x 12 reps
20min incline walk on tredmil 5.5km/hr @ 7.5% incline

The Hak sissy is VERY humbling for those who have never tried!

Had a couple of short clips to upload but wouldn’t work!

Absolutely wrecked! Time to recover
Click to expand...
Keep up the great work bro, i understand how hard it gets once the bodyfat levels get that low, you’re absolutely killing it.
 
LH5515 said:
Happy Saturday EVO family!

Day 7/7 of the mid-cut refeed week. Time to put the fork down and get “hangry” over next couple weeks leading into Christmas 😂

Attached a little check in photo, first thing straight out of bed this morning… no flex & no pump! Fasted weight 83.5kg this morning but still fairly lean so excited to see the final product after my next push down 💪💪

Nutrition today will be fairly similar to Thursday’s log. Timing of shake/corn cakes moved pre workout rather than afternoon snack. Breakfast = post workout meal

Still waiting on my sponsored package from @StoryOfTheProphet was sent over 1 week ago so reminder to the community to have patience over December. Vendors can only do so much when it’s in the hands of Aust post! Credit to the great man for checking up on it EoD.

Luckily I have @StoryOfTheProphet HGH and Anavar from previous purchase so rocked both this morning (2iu & 40mg) prior to my session together with high stim pre workout mix! Will do 3iu GH & 20mg Var in the PM also.

Also have @StoryOfTheProphet Mast P and test E from previous purchase handy also which I’ll sink into soon.. so I’m all set anyway while I wait for the top up 🔥🔥🙏🙏🙏

@Wolfenstein 4mg Reta (full week dose) to be pinned this Wednesday to help with the push down. May also supplement with @Wolfenstein Tirz if additional appetite suppression needed (see how I get on next week). non-sponsored little plug as the bloke is an absolute legend!

Weekend workout log as promised! No better way than to start with a solid leg session!

Lower - Saturday 6/12/25

Seated hamstring curls 3 working sets x 8-10rep (+ 2 warm up sets)
  1. 89kg 10 reps
  2. 89kg 10 reps
  3. 89kg 8 reps + 10 sec rest/pause + 6 reps
Belt Squat Machine 1 top set x 8 reps (+ 3 feeler sets prior x 8-10repS)
  1. 8 plates total x 8 reps including 1 sec pause at bottom
RDL Deficit 1 top set x 8 reps ( + 3 feeler sets prior x 8-10 reps)
  1. 150kg x 8 reps (PB)
Hak Machine Sissy 3 sets x 10-12 rep
  1. BW x 12 reps
  2. 5 kgs x 12 reps
  3. 5 kgs x 10 reps
Straight leg Calf Raise 3 sets x 10-12 reps
  1. 100kg x 12 reps
  2. 110kg x 10 reps
  3. 110kg x 10 reps + partials to failure
Decline Rusion twist 2 x 12 reps
  1. 10kg plate x 12 reps
  2. 10 kg plate x 12 reps
20min incline walk on tredmil 5.5km/hr @ 7.5% incline

The Hak sissy is VERY humbling for those who have never tried!

Had a couple of short clips to upload but wouldn’t work!

Absolutely wrecked! Time to recover
Click to expand...
Great detail in the workout. Your arms look jacked bro for morning and no pump. Reta + GH will have you even tighter for Christmas. Keep us posted on the GH results and how much protein you’re packing in.
 
HarleyGuy said:
Great detail in the workout. Your arms look jacked bro for morning and no pump. Reta + GH will have you even tighter for Christmas. Keep us posted on the GH results and how much protein you’re packing in.
Click to expand...
Thanks bro.
Yeah I’ll do some bloods at the end of cut phase and post some results.
So far GH has been elite. Recovering well and sleep is really good. All good signs 👌
 
how about bumping it tomorrow higher?
LH5515 said:
Thanks bro!

Macros today 2603kCals (268P, 51F, 256C)

Tomorrow - 23rd December 1700kCals (250P, 45F, 50C)

let’s go 🔥
Click to expand...
 
LH5515 said:
Happy Saturday EVO family!

Day 7/7 of the mid-cut refeed week. Time to put the fork down and get “hangry” over next couple weeks leading into Christmas 😂

Attached a little check in photo, first thing straight out of bed this morning… no flex & no pump! Fasted weight 83.5kg this morning but still fairly lean so excited to see the final product after my next push down 💪💪

Nutrition today will be fairly similar to Thursday’s log. Timing of shake/corn cakes moved pre workout rather than afternoon snack. Breakfast = post workout meal

Still waiting on my sponsored package from @StoryOfTheProphet was sent over 1 week ago so reminder to the community to have patience over December. Vendors can only do so much when it’s in the hands of Aust post! Credit to the great man for checking up on it EoD.

Luckily I have @StoryOfTheProphet HGH and Anavar from previous purchase so rocked both this morning (2iu & 40mg) prior to my session together with high stim pre workout mix! Will do 3iu GH & 20mg Var in the PM also.

Also have @StoryOfTheProphet Mast P and test E from previous purchase handy also which I’ll sink into soon.. so I’m all set anyway while I wait for the top up 🔥🔥🙏🙏🙏

@Wolfenstein 4mg Reta (full week dose) to be pinned this Wednesday to help with the push down. May also supplement with @Wolfenstein Tirz if additional appetite suppression needed (see how I get on next week). non-sponsored little plug as the bloke is an absolute legend!

Weekend workout log as promised! No better way than to start with a solid leg session!

Lower - Saturday 6/12/25

Seated hamstring curls 3 working sets x 8-10rep (+ 2 warm up sets)
  1. 89kg 10 reps
  2. 89kg 10 reps
  3. 89kg 8 reps + 10 sec rest/pause + 6 reps
Belt Squat Machine 1 top set x 8 reps (+ 3 feeler sets prior x 8-10repS)
  1. 8 plates total x 8 reps including 1 sec pause at bottom
RDL Deficit 1 top set x 8 reps ( + 3 feeler sets prior x 8-10 reps)
  1. 150kg x 8 reps (PB)
Hak Machine Sissy 3 sets x 10-12 rep
  1. BW x 12 reps
  2. 5 kgs x 12 reps
  3. 5 kgs x 10 reps
Straight leg Calf Raise 3 sets x 10-12 reps
  1. 100kg x 12 reps
  2. 110kg x 10 reps
  3. 110kg x 10 reps + partials to failure
Decline Rusion twist 2 x 12 reps
  1. 10kg plate x 12 reps
  2. 10 kg plate x 12 reps
20min incline walk on tredmil 5.5km/hr @ 7.5% incline

The Hak sissy is VERY humbling for those who have never tried!

Had a couple of short clips to upload but wouldn’t work!

Absolutely wrecked! Time to recover
Click to expand...
Nice workout mate. Some serious weights used. I'm a big fan of the belt squat hey. 8 plates on that is crazy!

Looking really good in the photos as well. Really balanced physique.
 
LH5515 said:
Just following coaches orders to the end of this cut!!

Little depletion test for data collection should one day I ever decide to jump on stage 👍
Click to expand...
fair :D your coach here? @LH5515
 
waggat said:
Nice workout mate. Some serious weights used. I'm a big fan of the belt squat hey. 8 plates on that is crazy!

Looking really good in the photos as well. Really balanced physique.
Click to expand...
Appreciate the word bro!

Agree, love the belt squat! However I find machines very inconsistent with loading (depending on brand) so difficult to track progression if training at different gyms regularly

The derrimut near home, I stack 3 each side (6 plates). No brand on that one

The Ryderwear machine (life fitness I believe) where I trained yesterday I used 4 each side (8 plates).

I guess the guide is difficultly and intensity that matters! Your body can’t count plates 😂
 
LH5515 said:
Not sure bro. Been working with him for past few years but not through any forums.. he is local
Click to expand...
see local coaches dont have our experience, have you spoked with @R.AP ? @LH5515
 
LevButlerov said:
see local coaches dont have our experience, have you spoked with @R.AP ? @LH5515
Click to expand...
Thanks brother. Very happy with my coach. Highly regarded in the industry and very experienced with PEDs also. (Not a PT from local gym 😂) .

I’m in good hands!

However, I’m a man who loves to learn and continue learning. More than happy to obtain information and knowledge from the EVO team & I’ll ask 1000 questions dw!

Loving the community bro and I’ve been made welcome by all.

Will definitely chat with @R.AP At some stage for sure
 
LH5515 said:
Thanks brother. Very happy with my coach. Highly regarded in the industry and very experienced with PEDs also. (Not a PT from local gym 😂) .

I’m in good hands!

However, I’m a man who loves to learn and continue learning. More than happy to obtain information and knowledge from the EVO team & I’ll ask 1000 questions dw!

Loving the community bro and I’ve been made welcome by all.

Will definitely chat with @R.AP At some stage for sure
Click to expand...
You can ask all the Qs you want :D we love having you in the EVO family :D @LH5515
 
Monday 8/12/25 LOG

Quick update - body feeling great and recovering nicely after each session (the higher cals this last week has obviously helped). Sleep has been below average however and likely due to a combination of the PEDs and work/life stress. Melatonin 2-4mg each night has been great to help fall asleep - but have found myself up at 1am and half awake for the remainder of each night waiting for the 5am alarm to buzz. Definitely needs some attention, especially as calories drop. Would definitely value any ideas here. Have tried sleeping tablets but they make me feel groggy / unproductive for most to the next day.

Update to PEDs
Note - will phase out the anavar and transition to mast P at the end of this cut. Keen to maintain the dry/hard look. May also consider another compound to aid the lean bulk with strength/performance in the gym, but not sure where to go with this just yet.

Daily Vitamins & Supplements
  • no change from initial post
  • High stim pre workout
NUTRITION
  • Depletion phase day 2/14 @ 1700kCals
  • Macros 275P/40F/45C
    • Breakfast: 200g 95/5 ground beef, 300g egg white, 1 whole egg
    • Lunch: 250g 98/2 ground turkey, 250g stir fry veggies mix (boiled), 100g kimchi
    • Dinner: 300g chicken breast (grilled), 150g green beans, 150g broccoli, 20g hot chilli sauce
    • Late night snack: Protein Shake (WPI -25gP), 200ml unsweetened almond milk
TRAINING

Christmas came early this year! Received new program over the weekend for next training block. Split remains the same (refer initial log); changes to exercises / rep & loads ranges. Usually an exercise Switch up every 12 weeks only to keep things exciting & mentally fresh. Every 3-4 weeks will adjust load/rep ranges (increase load, lower reps)

Slight emphasis this block on some weak points (delts & hamstrings). Nothing crazy, some extra volume here.

Monday is international chest day! So let’s start the week with today’s Push session:

Bench press 3 working sets x 12-15reps (+ 2 feeler sets)
  1. 80kg x 15 reps
  2. 80kg x 13 reps
  3. 80kg x 12 reps
DB Fly Press 2 working sets x 12-15reps (+ 2 feeler sets)
  1. 18kg x 15 reps
  2. 18kg x 15 reps
Single Arm tricep extension (across body) 3 working sets x 15-20reps (volume was brutal)
  1. 7.5kg x 20 reps
  2. 12.5kg x 13 reps (+ 2 assisted)
  3. 10kg x 17 reps
SA cable lateral raise 3 working sets x 15-20reps
  1. 5.0kg x 20 reps
  2. 7.5kg x 17 reps
  3. 7.5kg x 15 reps
BW Dips 2 sets x max reps possible
  1. 14 reps
  2. 11 reps
Dragon Flags (on decline) - 2 sets x max reps possible
  1. 9 reps
  2. 7 reps
20min incline walk on tredmil 5.5km/hr @ 7.5% incline

Steps 16k
 
LH5515 said:
Monday 8/12/25 LOG

Quick update - body feeling great and recovering nicely after each session (the higher cals this last week has obviously helped). Sleep has been below average however and likely due to a combination of the PEDs and work/life stress. Melatonin 2-4mg each night has been great to help fall asleep - but have found myself up at 1am and half awake for the remainder of each night waiting for the 5am alarm to buzz. Definitely needs some attention, especially as calories drop. Would definitely value any ideas here. Have tried sleeping tablets but they make me feel groggy / unproductive for most to the next day.

Update to PEDs
Note - will phase out the anavar and transition to mast P at the end of this cut. Keen to maintain the dry/hard look. May also consider another compound to aid the lean bulk with strength/performance in the gym, but not sure where to go with this just yet.

Daily Vitamins & Supplements
  • no change from initial post
  • High stim pre workout
NUTRITION
  • Depletion phase day 2/14 @ 1700kCals
  • Macros 275P/40F/45C
    • Breakfast: 200g 95/5 ground beef, 300g egg white, 1 whole egg
    • Lunch: 250g 98/2 ground turkey, 250g stir fry veggies mix (boiled), 100g kimchi
    • Dinner: 300g chicken breast (grilled), 150g green beans, 150g broccoli, 20g hot chilli sauce
    • Late night snack: Protein Shake (WPI -25gP), 200ml unsweetened almond milk
TRAINING

Christmas came early this year! Received new program over the weekend for next training block. Split remains the same (refer initial log); changes to exercises / rep & loads ranges. Usually an exercise Switch up every 12 weeks only to keep things exciting & mentally fresh. Every 3-4 weeks will adjust load/rep ranges (increase load, lower reps)

Slight emphasis this block on some weak points (delts & hamstrings). Nothing crazy, some extra volume here.

Monday is international chest day! So let’s start the week with today’s Push session:

Bench press 3 working sets x 12-15reps (+ 2 feeler sets)
  1. 80kg x 15 reps
  2. 80kg x 13 reps
  3. 80kg x 12 reps
DB Fly Press 2 working sets x 12-15reps (+ 2 feeler sets)
  1. 18kg x 15 reps
  2. 18kg x 15 reps
Single Arm tricep extension (across body) 3 working sets x 15-20reps (volume was brutal)
  1. 7.5kg x 20 reps
  2. 12.5kg x 13 reps (+ 2 assisted)
  3. 10kg x 17 reps
SA cable lateral raise 3 working sets x 15-20reps
  1. 5.0kg x 20 reps
  2. 7.5kg x 17 reps
  3. 7.5kg x 15 reps
BW Dips 2 sets x max reps possible
  1. 14 reps
  2. 11 reps
Dragon Flags (on decline) - 2 sets x max reps possible
  1. 9 reps
  2. 7 reps
20min incline walk on tredmil 5.5km/hr @ 7.5% incline

Steps 16k
Click to expand...
Good chest work @LH5515
80kg presses moving clean and the dips are perfect
3mg melatonin should be fine but am wake ups you need more magnesium zinc and valerian, have you tried it?
 
LevButlerov said:
Good chest work @LH5515
80kg presses moving clean and the dips are perfect
3mg melatonin should be fine but am wake ups you need more magnesium zinc and valerian, have you tried it?
Click to expand...
Thanks @LevButlerov

I take magnesium and zinc nightly however never tried valerian! Will look into it

Thanks
 
Tuesday 9/12/25 - update

Sponsored by @StoryOfTheProphet (oils, Anavar & GH)

On the back of the new program, figured I’d log each first session this week to provide some transparency on the type of training I’ll be doing over the next phase.

Scale weight has come down 1kg since commencing the depletion phase. Everything is coming in already. have posted a quick check in photo fasted/first thing out of bed.

Nutrition / supplements - no change.

Reta in . Trialing full dose 3.5mg rather than micro-dosing this week to see how body responds.

Sleep remains a problem. To try Valerian thanks @LevButlerov

Training - Pull day

5.30am session. Trained fasted. Pre workout, 40mg anavar, 75mcg clen, 1L water with some pink H salt

Cable pullover 2 sets x 15-20 reps
  1. 21.25kg x 20 reps
  2. 23.75kg x 15 reps
Yates row machine supinated 3 sets x 12-15 reps (hammer strength pin loaded)
  1. 30kg x 15 reps
  2. 40kg x 12 reps
  3. 40kg x 12 reps
SA supported high cable iliac row 3 sets x 12-15 reps
  1. 16.25kg x 15 reps
  2. 18.75kg x 14 reps
  3. 21.25kg x 12 reps
Incline bench supinated bicep curl 4 x 8-10 reps
  1. 15kg x 10 reps
  2. 15kg x 10 reps
  3. 15kg x 9 eps
  4. 15kg x 8 reps + 10sec rest/pause
Ez bar, spider curls 2 sets x 15reps
  1. 25kg preloaded bar x 15 reps
  2. 25kg preloaded bar x 13 reps
Machine ab crunches 2 sets x 20 reps
  1. 40kg x 20 reps
  2. 45kg x 20 reps
Pumps were still insane. Energy still high. Still holding a lot of glycogen from refeed. Expecting this to taper off over next couple days as I maintain less than 50g carbs

Early start to work, no time for the usual 20min incline walk. Will do this afternoon

Average 5L water across the day.
 

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LH5515 said:
Tuesday 9/12/25 - update

Sponsored by @StoryOfTheProphet (oils, Anavar & GH)

On the back of the new program, figured I’d log each first session this week to provide some transparency on the type of training I’ll be doing over the next phase.

Scale weight has come down 1kg since commencing the depletion phase. Everything is coming in already. have posted a quick check in photo fasted/first thing out of bed.

Nutrition / supplements - no change.

Reta in . Trialing full dose 3.5mg rather than micro-dosing this week to see how body responds.

Sleep remains a problem. To try Valerian thanks @LevButlerov

Training - Pull day

5.30am session. Trained fasted. Pre workout, 40mg anavar, 75mcg clen, 1L water with some pink H salt

Cable pullover 2 sets x 15-20 reps
  1. 21.25kg x 20 reps
  2. 23.75kg x 15 reps
Yates row machine supinated 3 sets x 12-15 reps (hammer strength pin loaded)
  1. 30kg x 15 reps
  2. 40kg x 12 reps
  3. 40kg x 12 reps
SA supported high cable iliac row 3 sets x 12-15 reps
  1. 16.25kg x 15 reps
  2. 18.75kg x 14 reps
  3. 21.25kg x 12 reps
Incline bench supinated bicep curl 4 x 8-10 reps
  1. 15kg x 10 reps
  2. 15kg x 10 reps
  3. 15kg x 9 eps
  4. 15kg x 8 reps + 10sec rest/pause
Ez bar, spider curls 2 sets x 15reps
  1. 25kg preloaded bar x 15 reps
  2. 25kg preloaded bar x 13 reps
Machine ab crunches 2 sets x 20 reps
  1. 40kg x 20 reps
  2. 45kg x 20 reps
Pumps were still insane. Energy still high. Still holding a lot of glycogen from refeed. Expecting this to taper off over next couple days as I maintain less than 50g carbs

Early start to work, no time for the usual 20min incline walk. Will do this afternoon

Average 5L water across the day.
Click to expand...
You look good in the pic with good abs and nice cuts and the lean size is coming in fast. :D @LH5515
40kg Yates rows and 25kg spider curls are strong, pump it!
 
LH5515 said:
Monday 8/12/25 LOG

Quick update - body feeling great and recovering nicely after each session (the higher cals this last week has obviously helped). Sleep has been below average however and likely due to a combination of the PEDs and work/life stress. Melatonin 2-4mg each night has been great to help fall asleep - but have found myself up at 1am and half awake for the remainder of each night waiting for the 5am alarm to buzz. Definitely needs some attention, especially as calories drop. Would definitely value any ideas here. Have tried sleeping tablets but they make me feel groggy / unproductive for most to the next day.

Update to PEDs
Note - will phase out the anavar and transition to mast P at the end of this cut. Keen to maintain the dry/hard look. May also consider another compound to aid the lean bulk with strength/performance in the gym, but not sure where to go with this just yet.

Daily Vitamins & Supplements
  • no change from initial post
  • High stim pre workout
NUTRITION
  • Depletion phase day 2/14 @ 1700kCals
  • Macros 275P/40F/45C
    • Breakfast: 200g 95/5 ground beef, 300g egg white, 1 whole egg
    • Lunch: 250g 98/2 ground turkey, 250g stir fry veggies mix (boiled), 100g kimchi
    • Dinner: 300g chicken breast (grilled), 150g green beans, 150g broccoli, 20g hot chilli sauce
    • Late night snack: Protein Shake (WPI -25gP), 200ml unsweetened almond milk
TRAINING

Christmas came early this year! Received new program over the weekend for next training block. Split remains the same (refer initial log); changes to exercises / rep & loads ranges. Usually an exercise Switch up every 12 weeks only to keep things exciting & mentally fresh. Every 3-4 weeks will adjust load/rep ranges (increase load, lower reps)

Slight emphasis this block on some weak points (delts & hamstrings). Nothing crazy, some extra volume here.

Monday is international chest day! So let’s start the week with today’s Push session:

Bench press 3 working sets x 12-15reps (+ 2 feeler sets)
  1. 80kg x 15 reps
  2. 80kg x 13 reps
  3. 80kg x 12 reps
DB Fly Press 2 working sets x 12-15reps (+ 2 feeler sets)
  1. 18kg x 15 reps
  2. 18kg x 15 reps
Single Arm tricep extension (across body) 3 working sets x 15-20reps (volume was brutal)
  1. 7.5kg x 20 reps
  2. 12.5kg x 13 reps (+ 2 assisted)
  3. 10kg x 17 reps
SA cable lateral raise 3 working sets x 15-20reps
  1. 5.0kg x 20 reps
  2. 7.5kg x 17 reps
  3. 7.5kg x 15 reps
BW Dips 2 sets x max reps possible
  1. 14 reps
  2. 11 reps
Dragon Flags (on decline) - 2 sets x max reps possible
  1. 9 reps
  2. 7 reps
20min incline walk on tredmil 5.5km/hr @ 7.5% incline

Steps 16k
Click to expand...
@LH5515 nice job on the training. and finishing out with some strong cardio is great too. glad to see it !
 
LH5515 said:
Monday 8/12/25 LOG

Quick update - body feeling great and recovering nicely after each session (the higher cals this last week has obviously helped). Sleep has been below average however and likely due to a combination of the PEDs and work/life stress. Melatonin 2-4mg each night has been great to help fall asleep - but have found myself up at 1am and half awake for the remainder of each night waiting for the 5am alarm to buzz. Definitely needs some attention, especially as calories drop. Would definitely value any ideas here. Have tried sleeping tablets but they make me feel groggy / unproductive for most to the next day.

Update to PEDs
Note - will phase out the anavar and transition to mast P at the end of this cut. Keen to maintain the dry/hard look. May also consider another compound to aid the lean bulk with strength/performance in the gym, but not sure where to go with this just yet.

Daily Vitamins & Supplements
  • no change from initial post
  • High stim pre workout
NUTRITION
  • Depletion phase day 2/14 @ 1700kCals
  • Macros 275P/40F/45C
    • Breakfast: 200g 95/5 ground beef, 300g egg white, 1 whole egg
    • Lunch: 250g 98/2 ground turkey, 250g stir fry veggies mix (boiled), 100g kimchi
    • Dinner: 300g chicken breast (grilled), 150g green beans, 150g broccoli, 20g hot chilli sauce
    • Late night snack: Protein Shake (WPI -25gP), 200ml unsweetened almond milk
TRAINING

Christmas came early this year! Received new program over the weekend for next training block. Split remains the same (refer initial log); changes to exercises / rep & loads ranges. Usually an exercise Switch up every 12 weeks only to keep things exciting & mentally fresh. Every 3-4 weeks will adjust load/rep ranges (increase load, lower reps)

Slight emphasis this block on some weak points (delts & hamstrings). Nothing crazy, some extra volume here.

Monday is international chest day! So let’s start the week with today’s Push session:

Bench press 3 working sets x 12-15reps (+ 2 feeler sets)
  1. 80kg x 15 reps
  2. 80kg x 13 reps
  3. 80kg x 12 reps
DB Fly Press 2 working sets x 12-15reps (+ 2 feeler sets)
  1. 18kg x 15 reps
  2. 18kg x 15 reps
Single Arm tricep extension (across body) 3 working sets x 15-20reps (volume was brutal)
  1. 7.5kg x 20 reps
  2. 12.5kg x 13 reps (+ 2 assisted)
  3. 10kg x 17 reps
SA cable lateral raise 3 working sets x 15-20reps
  1. 5.0kg x 20 reps
  2. 7.5kg x 17 reps
  3. 7.5kg x 15 reps
BW Dips 2 sets x max reps possible
  1. 14 reps
  2. 11 reps
Dragon Flags (on decline) - 2 sets x max reps possible
  1. 9 reps
  2. 7 reps
20min incline walk on tredmil 5.5km/hr @ 7.5% incline

Steps 16k
Click to expand...
wow now that is an alpha breakfast! beef and eggs. what else do you really need? @LH5515
 
LH5515 said:
Tuesday 9/12/25 - update

Sponsored by @StoryOfTheProphet (oils, Anavar & GH)

On the back of the new program, figured I’d log each first session this week to provide some transparency on the type of training I’ll be doing over the next phase.

Scale weight has come down 1kg since commencing the depletion phase. Everything is coming in already. have posted a quick check in photo fasted/first thing out of bed.

Nutrition / supplements - no change.

Reta in . Trialing full dose 3.5mg rather than micro-dosing this week to see how body responds.

Sleep remains a problem. To try Valerian thanks @LevButlerov

Training - Pull day

5.30am session. Trained fasted. Pre workout, 40mg anavar, 75mcg clen, 1L water with some pink H salt

Cable pullover 2 sets x 15-20 reps
  1. 21.25kg x 20 reps
  2. 23.75kg x 15 reps
Yates row machine supinated 3 sets x 12-15 reps (hammer strength pin loaded)
  1. 30kg x 15 reps
  2. 40kg x 12 reps
  3. 40kg x 12 reps
SA supported high cable iliac row 3 sets x 12-15 reps
  1. 16.25kg x 15 reps
  2. 18.75kg x 14 reps
  3. 21.25kg x 12 reps
Incline bench supinated bicep curl 4 x 8-10 reps
  1. 15kg x 10 reps
  2. 15kg x 10 reps
  3. 15kg x 9 eps
  4. 15kg x 8 reps + 10sec rest/pause
Ez bar, spider curls 2 sets x 15reps
  1. 25kg preloaded bar x 15 reps
  2. 25kg preloaded bar x 13 reps
Machine ab crunches 2 sets x 20 reps
  1. 40kg x 20 reps
  2. 45kg x 20 reps
Pumps were still insane. Energy still high. Still holding a lot of glycogen from refeed. Expecting this to taper off over next couple days as I maintain less than 50g carbs

Early start to work, no time for the usual 20min incline walk. Will do this afternoon

Average 5L water across the day.
Click to expand...
ez bar and spider curls are insane. and the incline bench bicep curl is also good stuff @LH5515 the pumps are looking good
 
LH5515 said:
Monday 8/12/25 LOG

Quick update - body feeling great and recovering nicely after each session (the higher cals this last week has obviously helped). Sleep has been below average however and likely due to a combination of the PEDs and work/life stress. Melatonin 2-4mg each night has been great to help fall asleep - but have found myself up at 1am and half awake for the remainder of each night waiting for the 5am alarm to buzz. Definitely needs some attention, especially as calories drop. Would definitely value any ideas here. Have tried sleeping tablets but they make me feel groggy / unproductive for most to the next day.

Update to PEDs
Note - will phase out the anavar and transition to mast P at the end of this cut. Keen to maintain the dry/hard look. May also consider another compound to aid the lean bulk with strength/performance in the gym, but not sure where to go with this just yet.

Daily Vitamins & Supplements
  • no change from initial post
  • High stim pre workout
NUTRITION
  • Depletion phase day 2/14 @ 1700kCals
  • Macros 275P/40F/45C
    • Breakfast: 200g 95/5 ground beef, 300g egg white, 1 whole egg
    • Lunch: 250g 98/2 ground turkey, 250g stir fry veggies mix (boiled), 100g kimchi
    • Dinner: 300g chicken breast (grilled), 150g green beans, 150g broccoli, 20g hot chilli sauce
    • Late night snack: Protein Shake (WPI -25gP), 200ml unsweetened almond milk
TRAINING

Christmas came early this year! Received new program over the weekend for next training block. Split remains the same (refer initial log); changes to exercises / rep & loads ranges. Usually an exercise Switch up every 12 weeks only to keep things exciting & mentally fresh. Every 3-4 weeks will adjust load/rep ranges (increase load, lower reps)

Slight emphasis this block on some weak points (delts & hamstrings). Nothing crazy, some extra volume here.

Monday is international chest day! So let’s start the week with today’s Push session:

Bench press 3 working sets x 12-15reps (+ 2 feeler sets)
  1. 80kg x 15 reps
  2. 80kg x 13 reps
  3. 80kg x 12 reps
DB Fly Press 2 working sets x 12-15reps (+ 2 feeler sets)
  1. 18kg x 15 reps
  2. 18kg x 15 reps
Single Arm tricep extension (across body) 3 working sets x 15-20reps (volume was brutal)
  1. 7.5kg x 20 reps
  2. 12.5kg x 13 reps (+ 2 assisted)
  3. 10kg x 17 reps
SA cable lateral raise 3 working sets x 15-20reps
  1. 5.0kg x 20 reps
  2. 7.5kg x 17 reps
  3. 7.5kg x 15 reps
BW Dips 2 sets x max reps possible
  1. 14 reps
  2. 11 reps
Dragon Flags (on decline) - 2 sets x max reps possible
  1. 9 reps
  2. 7 reps
20min incline walk on tredmil 5.5km/hr @ 7.5% incline

Steps 16k
Click to expand...
those are some serious steps after a workout like that. and the dragon flags on decline are cool. you don't see too many doing those @LH5515
 
ROIDDERS said:
those are some serious steps after a workout like that. and the dragon flags on decline are cool. you don't see too many doing those @LH5515
Click to expand...
@ROIDDERS thanks bro for taking the time to have a look at what I’m up to.. I’ve always had an old school approach to training hard and I whilst polishing with some “evidence based” methodology, I still train to stick to fundamentals and simplistic

plus most importantly - I love training this way. Hard. Intensity. It’s fun (for me) and keeps me excited to come back to gym each day 💪💪
 
Wednesday 10/12/2025

Sponsored log by @StoryOfTheProphet Thanks bro for the support and quality supps!!

Update

day 4 of depletion. First signs of energy level drop at the gym this morning. Plenty in the tank to keep intensity high during each set/rep - definitely started moving little slower between!! Rest day tomorrow has come at perfect time

Valerian in. Sleep was ok last night. Still up around 3am, but managed to get some light sleep until 5am .

Injectable L-carnitine in also this morning. 400mg 45min pre workout.

Reta - much better at full dose (opposed to micro dosing as I have been doing). Hunger and appetite under control in between meals but can still comfortably finish food. First time I’ve really shared the same experience the internet has gone made over!

Otherwise, Usual morning supps.

Nutrition

no change. Will post a full day of eating tomorrow as it’s rest day

Training - Lower day 1

This one caught be by surprise. On paper looked “easy”. Far from it. I’m definitely destroyed 😂

Lying leg curls 4 sets x 15-20reps
  1. 35kg x 20 reps
  2. 40kg x 20 reps
  3. 50kg x 15 reps
  4. 50kg x 15 reps
SL DB Supported RDL 1 working set x 15 reps (2 feeler sets)
  1. 35kg x 14 reps
45deg glute focused (toes out) back extension 2 sets x 15-20 reps
  1. 16kg x 18 reps
  2. 16kg x 15 reps
Leg extension 1 working set x 20 reps + 2 x 10sec rest / pause (brutal… absolutely brutal)
  1. 54kg x 18 reps + 54kg x 10 reps + 54kg x 6 reps
Straight leg calf raise machine 3 sets x 8-10 reps
  1. 95.3 kg x 10 reps
  2. 95.3 kg x 10 reps
  3. 104.3 kg x 8 reps
DB lateral raises (extra credit for delts) 1 x 15 reps + 2 x 10 sec rest / Pause
  1. 12.5kg x 15 reps + 12.5kg x 8 reps + 12.5kg x 5 reps
20min incline walk post-session 6km/h @ 7.5% incline

The last little grind to Christmas 💪💪 we keep showing up and getting it done

Planning on getting bloods done next Friday to share at the end of this phase and in preparation for lean bulk to follow..

Appreciate the Evo family for tuning in. A lot of support. Feeling the love for sure ❤️
 
LH5515 said:
@ROIDDERS thanks bro for taking the time to have a look at what I’m up to.. I’ve always had an old school approach to training hard and I whilst polishing with some “evidence based” methodology, I still train to stick to fundamentals and simplistic

plus most importantly - I love training this way. Hard. Intensity. It’s fun (for me) and keeps me excited to come back to gym each day 💪💪
Click to expand...
intensity is the most fun yes
 
LH5515 said:
Monday 8/12/25 LOG

Quick update - body feeling great and recovering nicely after each session (the higher cals this last week has obviously helped). Sleep has been below average however and likely due to a combination of the PEDs and work/life stress. Melatonin 2-4mg each night has been great to help fall asleep - but have found myself up at 1am and half awake for the remainder of each night waiting for the 5am alarm to buzz. Definitely needs some attention, especially as calories drop. Would definitely value any ideas here. Have tried sleeping tablets but they make me feel groggy / unproductive for most to the next day.

Update to PEDs
Note - will phase out the anavar and transition to mast P at the end of this cut. Keen to maintain the dry/hard look. May also consider another compound to aid the lean bulk with strength/performance in the gym, but not sure where to go with this just yet.

Daily Vitamins & Supplements
  • no change from initial post
  • High stim pre workout
NUTRITION
  • Depletion phase day 2/14 @ 1700kCals
  • Macros 275P/40F/45C
    • Breakfast: 200g 95/5 ground beef, 300g egg white, 1 whole egg
    • Lunch: 250g 98/2 ground turkey, 250g stir fry veggies mix (boiled), 100g kimchi
    • Dinner: 300g chicken breast (grilled), 150g green beans, 150g broccoli, 20g hot chilli sauce
    • Late night snack: Protein Shake (WPI -25gP), 200ml unsweetened almond milk
TRAINING

Christmas came early this year! Received new program over the weekend for next training block. Split remains the same (refer initial log); changes to exercises / rep & loads ranges. Usually an exercise Switch up every 12 weeks only to keep things exciting & mentally fresh. Every 3-4 weeks will adjust load/rep ranges (increase load, lower reps)

Slight emphasis this block on some weak points (delts & hamstrings). Nothing crazy, some extra volume here.

Monday is international chest day! So let’s start the week with today’s Push session:

Bench press 3 working sets x 12-15reps (+ 2 feeler sets)
  1. 80kg x 15 reps
  2. 80kg x 13 reps
  3. 80kg x 12 reps
DB Fly Press 2 working sets x 12-15reps (+ 2 feeler sets)
  1. 18kg x 15 reps
  2. 18kg x 15 reps
Single Arm tricep extension (across body) 3 working sets x 15-20reps (volume was brutal)
  1. 7.5kg x 20 reps
  2. 12.5kg x 13 reps (+ 2 assisted)
  3. 10kg x 17 reps
SA cable lateral raise 3 working sets x 15-20reps
  1. 5.0kg x 20 reps
  2. 7.5kg x 17 reps
  3. 7.5kg x 15 reps
BW Dips 2 sets x max reps possible
  1. 14 reps
  2. 11 reps
Dragon Flags (on decline) - 2 sets x max reps possible
  1. 9 reps
  2. 7 reps
20min incline walk on tredmil 5.5km/hr @ 7.5% incline

Steps 16k
Click to expand...
Calories are the 🍞 and 🧈 of recovery plus you feel stronger 💪
 
LH5515 said:
Monday 8/12/25 LOG

Quick update - body feeling great and recovering nicely after each session (the higher cals this last week has obviously helped). Sleep has been below average however and likely due to a combination of the PEDs and work/life stress. Melatonin 2-4mg each night has been great to help fall asleep - but have found myself up at 1am and half awake for the remainder of each night waiting for the 5am alarm to buzz. Definitely needs some attention, especially as calories drop. Would definitely value any ideas here. Have tried sleeping tablets but they make me feel groggy / unproductive for most to the next day.

Update to PEDs
Note - will phase out the anavar and transition to mast P at the end of this cut. Keen to maintain the dry/hard look. May also consider another compound to aid the lean bulk with strength/performance in the gym, but not sure where to go with this just yet.

Daily Vitamins & Supplements
  • no change from initial post
  • High stim pre workout
NUTRITION
  • Depletion phase day 2/14 @ 1700kCals
  • Macros 275P/40F/45C
    • Breakfast: 200g 95/5 ground beef, 300g egg white, 1 whole egg
    • Lunch: 250g 98/2 ground turkey, 250g stir fry veggies mix (boiled), 100g kimchi
    • Dinner: 300g chicken breast (grilled), 150g green beans, 150g broccoli, 20g hot chilli sauce
    • Late night snack: Protein Shake (WPI -25gP), 200ml unsweetened almond milk
TRAINING

Christmas came early this year! Received new program over the weekend for next training block. Split remains the same (refer initial log); changes to exercises / rep & loads ranges. Usually an exercise Switch up every 12 weeks only to keep things exciting & mentally fresh. Every 3-4 weeks will adjust load/rep ranges (increase load, lower reps)

Slight emphasis this block on some weak points (delts & hamstrings). Nothing crazy, some extra volume here.

Monday is international chest day! So let’s start the week with today’s Push session:

Bench press 3 working sets x 12-15reps (+ 2 feeler sets)
  1. 80kg x 15 reps
  2. 80kg x 13 reps
  3. 80kg x 12 reps
DB Fly Press 2 working sets x 12-15reps (+ 2 feeler sets)
  1. 18kg x 15 reps
  2. 18kg x 15 reps
Single Arm tricep extension (across body) 3 working sets x 15-20reps (volume was brutal)
  1. 7.5kg x 20 reps
  2. 12.5kg x 13 reps (+ 2 assisted)
  3. 10kg x 17 reps
SA cable lateral raise 3 working sets x 15-20reps
  1. 5.0kg x 20 reps
  2. 7.5kg x 17 reps
  3. 7.5kg x 15 reps
BW Dips 2 sets x max reps possible
  1. 14 reps
  2. 11 reps
Dragon Flags (on decline) - 2 sets x max reps possible
  1. 9 reps
  2. 7 reps
20min incline walk on tredmil 5.5km/hr @ 7.5% incline

Steps 16k
Click to expand...
@LH5515 got some good training in! Keep killing it
 
Thursday 11/12/25 - active rest

Sponsored log by @StoryOfTheProphet Thanks bro for the support and quality supps!!

Update

Generally feeling pretty good considering low calories and hammering in the gym this week

Sleep on improve which is helping but spent all night in the toilet in flush mode 😂 😂 woke up fairly dry already

Fasted BW - 82.1kg (down 3kg post refeed week as per Sunday am weigh in)

AM Supps (pre cardio)- 75mcg Clen, 400mg L-Carnitine, 2IU GH, 40mg Anavar + daily vitamins

Fasted cardio (LISS) - 45min incline walk (5.5km/h @ 5 % incline)

PM walk - 45 min. Outdoor. Pace Not tracked

PM Supps - 3IU GH, 100mg Test E, 20mg Anavar + daily PM vitamins

Total steps - 19k

Full day of eating as promised for the deplete phase

Total Calories - 1705 kcal (259P, 42F, 48C)

Breakfast
  • 200g 95/5 lean ground beef
  • 250g egg whites
  • 1 x full egg
Lunch
  • 300g 98/2 lean ground turkey
  • 250g mixed frozen stir fry veggies (boiled)
  • 100g kimchi
Afternoon snack
  • Protein Bar
Dinner
  • 325g chicken breast
  • 250g mixed frozen stir greens (boiled)
  • 100g kimchi
Evening Snack
  • Sugar free Jelly
All food weight above raw / precooked. No oils/sauces etc

Mid week check in, food pics and my fitness pal screen shots attached
 

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LH5515 said:
Thursday 11/12/25 - active rest

Sponsored log by @StoryOfTheProphet Thanks bro for the support and quality supps!!

Update

Generally feeling pretty good considering low calories and hammering in the gym this week

Sleep on improve which is helping but spent all night in the toilet in flush mode 😂 😂 woke up fairly dry already

Fasted BW - 82.1kg (down 3kg post refeed week as per Sunday am weigh in)

AM Supps (pre cardio)- 75mcg Clen, 400mg L-Carnitine, 2IU GH, 40mg Anavar + daily vitamins

Fasted cardio (LISS) - 45min incline walk (5.5km/h @ 5 % incline)

PM walk - 45 min. Outdoor. Pace Not tracked

PM Supps - 3IU GH, 100mg Test E, 20mg Anavar + daily PM vitamins

Total steps - 19k

Full day of eating as promised for the deplete phase

Total Calories - 1705 kcal (259P, 42F, 48C)

Breakfast
  • 200g 95/5 lean ground beef
  • 250g egg whites
  • 1 x full egg
Lunch
  • 300g 98/2 lean ground turkey
  • 250g mixed frozen stir fry veggies (boiled)
  • 100g kimchi
Afternoon snack
  • Protein Bar
Dinner
  • 325g chicken breast
  • 250g mixed frozen stir greens (boiled)
  • 100g kimchi
Evening Snack
  • Sugar free Jelly
All food weight above raw / precooked. No oils/sauces etc

Mid week check in, food pics and my fitness pal screen shots attached
Click to expand...
Lean abs in the pic @LH5515 I like the protein level 259gr but carbs can come up a bit.
The beef egg whites turkey and chicken is sweet I love your meal pics :D keep going
 
LH5515 said:
Thanks @LevButlerov

I take magnesium and zinc nightly however never tried valerian! Will look into it

Thanks
Click to expand...
Add gaba to this combo too can def help
LH5515 said:
Tuesday 9/12/25 - update

Sponsored by @StoryOfTheProphet (oils, Anavar & GH)

On the back of the new program, figured I’d log each first session this week to provide some transparency on the type of training I’ll be doing over the next phase.

Scale weight has come down 1kg since commencing the depletion phase. Everything is coming in already. have posted a quick check in photo fasted/first thing out of bed.

Nutrition / supplements - no change.

Reta in . Trialing full dose 3.5mg rather than micro-dosing this week to see how body responds.

Sleep remains a problem. To try Valerian thanks @LevButlerov

Training - Pull day

5.30am session. Trained fasted. Pre workout, 40mg anavar, 75mcg clen, 1L water with some pink H salt

Cable pullover 2 sets x 15-20 reps
  1. 21.25kg x 20 reps
  2. 23.75kg x 15 reps
Yates row machine supinated 3 sets x 12-15 reps (hammer strength pin loaded)
  1. 30kg x 15 reps
  2. 40kg x 12 reps
  3. 40kg x 12 reps
SA supported high cable iliac row 3 sets x 12-15 reps
  1. 16.25kg x 15 reps
  2. 18.75kg x 14 reps
  3. 21.25kg x 12 reps
Incline bench supinated bicep curl 4 x 8-10 reps
  1. 15kg x 10 reps
  2. 15kg x 10 reps
  3. 15kg x 9 eps
  4. 15kg x 8 reps + 10sec rest/pause
Ez bar, spider curls 2 sets x 15reps
  1. 25kg preloaded bar x 15 reps
  2. 25kg preloaded bar x 13 reps
Machine ab crunches 2 sets x 20 reps
  1. 40kg x 20 reps
  2. 45kg x 20 reps
Pumps were still insane. Energy still high. Still holding a lot of glycogen from refeed. Expecting this to taper off over next couple days as I maintain less than 50g carbs

Early start to work, no time for the usual 20min incline walk. Will do this afternoon

Average 5L water across the day.
Click to expand...
Big output for low cals brother your smashing it. This will have an effect on your sleep though.. not long now push through then the push begins🔥
LH5515 said:
Thursday 11/12/25 - active rest

Sponsored log by @StoryOfTheProphet Thanks bro for the support and quality supps!!

Update

Generally feeling pretty good considering low calories and hammering in the gym this week

Sleep on improve which is helping but spent all night in the toilet in flush mode 😂 😂 woke up fairly dry already

Fasted BW - 82.1kg (down 3kg post refeed week as per Sunday am weigh in)

AM Supps (pre cardio)- 75mcg Clen, 400mg L-Carnitine, 2IU GH, 40mg Anavar + daily vitamins

Fasted cardio (LISS) - 45min incline walk (5.5km/h @ 5 % incline)

PM walk - 45 min. Outdoor. Pace Not tracked

PM Supps - 3IU GH, 100mg Test E, 20mg Anavar + daily PM vitamins

Total steps - 19k

Full day of eating as promised for the deplete phase

Total Calories - 1705 kcal (259P, 42F, 48C)

Breakfast
  • 200g 95/5 lean ground beef
  • 250g egg whites
  • 1 x full egg
Lunch
  • 300g 98/2 lean ground turkey
  • 250g mixed frozen stir fry veggies (boiled)
  • 100g kimchi
Afternoon snack
  • Protein Bar
Dinner
  • 325g chicken breast
  • 250g mixed frozen stir greens (boiled)
  • 100g kimchi
Evening Snack
  • Sugar free Jelly
All food weight above raw / precooked. No oils/sauces etc

Mid week check in, food pics and my fitness pal screen shots attached
Click to expand...
How you find the kimchi? Good for digestion vut i found it did irritate my gut a little bit. I stick with sauerkraut now.
 
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