Obviously stopped liquid (& all) Var immediately & commenced Tudca NAC blend, Deload, rest/recovery.. we believe mainly stress factors as GGT remained within normal range, but taking all precautions initially and hopefully bloods in 4 weeks will show trend in the right direction
Lets see in 2-3 weeks i would retest 3 weeks in @LH5515
Thank you @LevButlerov, ok will take that on notice.
EVO family love your wayThank you @LevButlerov, ok will take that on notice.
Appreciate all the Evo concern and support. I’ll get it sorted
Good IGF1 resultsGH results in & consistent with the Great product @StoryOfTheProphet
5IU administered 2 hours prior to bloods drawn, IM.
Solid
shout out to @StoryOfTheProphet well done!
Thanks brother. Yes, believe it is. Loving it. Recovery has been great. Haven’t experienced that “milk drunk”’deep sleep others have described but definitely have have overcome little niggles I’ve carried for some time really quickly..
Awesome work brother. Glad to here it's going good gh is a miracle drug I swear hahaThanks brother. Yes, believe it is. Loving it. Recovery has been great. Haven’t experienced that “milk drunk”’deep sleep others have described but definitely have have overcome little niggles I’ve carried for some time really quickly..
That said, I have been on deficit since jumping on (and fairly extreme end also) so admittedly the conversation from GH to IFG1 is not very efficient in this state. Looking forward to next phase to hopefully maximise full potential
Thanks @LevButlerov & yes well done to @StoryOfTheProphet for a high quality productGood IGF1 results
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@coolguy77711
Thanks man. Yep, could agree more. Very important base ped to compliment test!
Hope you’re right brother! My 7 month old generally has different ideas hahahaSleep on gh will increase with the calories though for sure. Fuck your gonna turn into a freak on this next run and im dead keen for it brother hahah LFG
Hope you’re right brother! My 7 month old generally has different ideas hahaha
You and me bro. With you all the way!! Let’s start a our own circus by the time we are done
Pumped man.
Hey mines 8months in like a week. How you finding it ?Hope you’re right brother! My 7 month old generally has different ideas hahaha
You and me bro. With you all the way!! Let’s start a our own circus by the time we are done
Pumped man.
As is mine! Yeah little one is awesome. He is actually pretty chill and for the most part, not too bad.
1 for me haha
Haha awesome man!1 for me haha
She's enough for now I leave home like 7.30am and I'm back at 6.30pm 5-6 days a week on top of training it's Brutal
Just know you’re not alone bro! Gets easier! Stick to the plan and your values, and you’ll get through just fine!That's so good to hear brother
It's so hard we still aren't sleeping through the night 100% with teeth etc and I try to take her about 50% of the time since my wife works as well.
I normally do the 2am zoomies time. That's pretty Brutal
Literally off the chartsGH results in & consistent with the Great product @StoryOfTheProphet
5IU administered 2 hours prior to bloods drawn, IM.
Solid
Lucky I didnt do the 10IU @StoryOfTheProphet often recommends prior to a testLiterally off the charts
(not sure if you follow boxing)
after all, life is short and it’s Christmas 
The leg curls before RDL's are a win. Is this a complete leg day? Would you consider a compound quad movement as well?Wednesday 24/12/2025 Christmas Eve Log
Sponsored log @shadow labs and @StoryOfTheProphet
Update
Day 3 Deload & recovery.
Maybe pushed legs little more than should of today, still kept to the 1 working set, but did try increasing intensity a little!
Generally feeling better. More energy during day. Sleep & libido still not great. Bags under the eye are not pretty but hopefully over next few days and weeks we get back to normal.
GI back to normal. Handling 270-300g carbs now just fine and scale weight is leveling off which is pleasing & appetite is definitely on the increase. Hungry yesterday
Probably looking the best today that I have so far.
Otherwise, couple days now of family time. Dinner at my house tonight with the immediate parents, brothers and sisters + all the kids (yep heaps of them!). Extended family lunch tomorrow - what is the Evo Family up to?? Remember to eat and drink smart. Enjoy the moment, make some memories BUT don’t forget your goals and the hard work we’ve all put in to get this far
Thursday (Christmas Day) = Rest day, only by chance. I am still tracking food intake and training consistently over the holiday period. Will be up early to smash some fasted cardio and hopefully be home before kids wake to see what Santa got them!!
Friday aim is to further increase intensity in gym, but 1 working set only as volume is held low this week
Fasted scale weight - 77.7kg
Target average weight this week for commencement of lean build phase - 78kg
Step target for Deload week - 10k only
Supplementation
Phoenix Parma
300mg Test E (100mg x 3 - Mon/Wed/Fri)
4iu HGH (PM nightly)
Shadow Labs
Reta 3mg (1.5mg x 2 - Mon / thurs)
Others (not sponsored)
L-Carnitine
Daily vitamins / supps (AM / PM) - refer post
#1 for full list
NAC Tudac milk Thris. blend for additional liver support
Nutrition
2500kCals - 240P, 50F, 270C + some delicious treats to consume that may not make the fitness tracker log
Training - Leg Day 1
Lying leg curls 1 working sets x 15-20reps (+ 2 feeler sets)
SL DB Supported RDL 1 working set x 15 reps (+ 2 feeler sets)
- 45kg x 17.5 reps
45deg glute focused (toes out) back extension 1 working sets x 15-20 reps (+2 feeler sets)
- 40kgx 12 reps ES
Leg extension 1 working set x 20 reps + 2 x 10sec rest / pause (+ 1 feeler set)
- 16kg x 18 reps
Straight leg calf smith machine 1 working sets x 8-10 reps (+2 feeler sets)
- 54kg x 18 reps + 54kg x 9 reps + 54kg x 5 reps
DB lateral raises (extra credit for delts) 1 x 15 reps + 2 x 10 sec rest / Pause (+ 1 feeler set)
- 110kg x 8 reps
20min incline walk post-session 5.5km/h @ 5% incline
- 12.5kg x 15 reps + 12.5kg x 10 reps + 12.5kg x 6 reps
Merry Christmas to all - appreciate all the Evo support and love over the last 4 weeks. Appreciate everyone who has stopped by for a read and thank you to @StoryOfTheProphet snd @shadow labs for giving me the opportunity to give back to community
Good luck with all the Christmas raffles tonight! I’m hoping to snag something
Very good bro! Wish you all the best!Wednesday 24/12/2025 Christmas Eve Log
Sponsored log @shadow labs and @StoryOfTheProphet
Update
Day 3 Deload & recovery.
Maybe pushed legs little more than should of today, still kept to the 1 working set, but did try increasing intensity a little!
Generally feeling better. More energy during day. Sleep & libido still not great. Bags under the eye are not pretty but hopefully over next few days and weeks we get back to normal.
GI back to normal. Handling 270-300g carbs now just fine and scale weight is leveling off which is pleasing & appetite is definitely on the increase. Hungry yesterday
Probably looking the best today that I have so far.
Otherwise, couple days now of family time. Dinner at my house tonight with the immediate parents, brothers and sisters + all the kids (yep heaps of them!). Extended family lunch tomorrow - what is the Evo Family up to?? Remember to eat and drink smart. Enjoy the moment, make some memories BUT don’t forget your goals and the hard work we’ve all put in to get this far
Thursday (Christmas Day) = Rest day, only by chance. I am still tracking food intake and training consistently over the holiday period. Will be up early to smash some fasted cardio and hopefully be home before kids wake to see what Santa got them!!
Friday aim is to further increase intensity in gym, but 1 working set only as volume is held low this week
Fasted scale weight - 77.7kg
Target average weight this week for commencement of lean build phase - 78kg
Step target for Deload week - 10k only
Supplementation
Phoenix Parma
300mg Test E (100mg x 3 - Mon/Wed/Fri)
4iu HGH (PM nightly)
Shadow Labs
Reta 3mg (1.5mg x 2 - Mon / thurs)
Others (not sponsored)
L-Carnitine
Daily vitamins / supps (AM / PM) - refer post
#1 for full list
NAC Tudac milk Thris. blend for additional liver support
Nutrition
2500kCals - 240P, 50F, 270C + some delicious treats to consume that may not make the fitness tracker log
Training - Leg Day 1
Lying leg curls 1 working sets x 15-20reps (+ 2 feeler sets)
SL DB Supported RDL 1 working set x 15 reps (+ 2 feeler sets)
- 45kg x 17.5 reps
45deg glute focused (toes out) back extension 1 working sets x 15-20 reps (+2 feeler sets)
- 40kgx 12 reps ES
Leg extension 1 working set x 20 reps + 2 x 10sec rest / pause (+ 1 feeler set)
- 16kg x 18 reps
Straight leg calf smith machine 1 working sets x 8-10 reps (+2 feeler sets)
- 54kg x 18 reps + 54kg x 9 reps + 54kg x 5 reps
DB lateral raises (extra credit for delts) 1 x 15 reps + 2 x 10 sec rest / Pause (+ 1 feeler set)
- 110kg x 8 reps
20min incline walk post-session 5.5km/h @ 5% incline
- 12.5kg x 15 reps + 12.5kg x 10 reps + 12.5kg x 6 reps
Merry Christmas to all - appreciate all the Evo support and love over the last 4 weeks. Appreciate everyone who has stopped by for a read and thank you to @StoryOfTheProphet snd @shadow labs for giving me the opportunity to give back to community
Good luck with all the Christmas raffles tonight! I’m hoping to snag something
Thanks man! Yes complete leg day # 1. My Saturday leg session #2 in more quad focused, but for context my quads are far more developed that hammies. Similarly with delts vs chest/upper back. Very minor emphasis on extra attention on these body parts this block (couple extra exercises at most)
Thank you hbb. Love back at you.Very good bro! Wish you all the best!
Lol re. sleep. I have a 6 month old. Say no more!Thanks man! Yes complete leg day # 1. My Saturday leg session #2 in more quad focused, but for context my quads are far more developed that hammies. Similarly with delts vs chest/upper back. Very minor emphasis on extra attention on these body parts this block (couple extra exercises at most)
Sleep. 3 children (including a 7 month old).. enough?
I work in a high pressure/stressful corporate environment. Shareholder and business owner. Part of the 5am gym club (otherwise doesn’t get done) and get home around 6-7pm each night. Older kids have sport commitments each night so very rarely sitting in couch until after 9pm
Sleep aids - PM supps include magnesium glycinate, zinc, valerian. Intermittently have melatonin 5mg which I’ll use only as required. Stay away from sleepers as they make me groggy next day
Recent bloodwork and full nutrition breakdown has been posted recently bro. I’m coming off an aggressive cut / depletion phase which is likely a massive cause to the issue. Expecting improvement as body recovers, stressors reduce and calories increase.
But overall, lifestyle factors generally limit hours available for quality sleep. (Just worse at the moment)
It’s all good brother. Always appreciate anyone who takes the time to have a look at what I’m up to and offer some words of advice
Nice work holding yourself back. Can be tough but usually worth it in the long run.Tuesday 23/12/2025
Sponsored log @shadow labs and @StoryOfTheProphet
Update
Day 2 Deload & recovery.
Water slowly flushing out following chest meal! Scale weight down this morning. Bloating has settled (for now) but face still looks likes Jake Paul’s after his effort against AJ
but… energy in the up and Mood improving.
Had to be fairly disciplined with Deload training this morning as I did feel today at times I felt I could push little more / increase the intensity. This is a long game. Successful recovery will be an important part of the lean gain phase!
Fasted scale weight - 78.8kg
Target average weight this week for commencement of lean build phase - 78kg
Step target for Deload week - 10k only
Supplementation
Phoenix Parma
300mg Test E (100mg x 3 - Mon/Wed/Fri)
4iu HGH (PM nightly)
Shadow Labs
Reta 3mg (1.5mg x 2 - Mon / thurs)
Others (not sponsored)
L-Carnitine
Daily vitamins / supps (AM / PM) - refer post
#1 for full list
NAC Tudac milk Thris. blend for additional liver support
Nutrition
2500kCals - 240P, 50F, 270C
Typical day
see previous post for screen shots of my fitness pal entries for those interested
Have uploaded some food pics for interest
Training - Pull Day
Cable pullover 1 working sets x 15-20 reps (+ 2 feeler sets)
Yates row machine supinated 1 working set x 12-15 reps (hammer strength pin loaded + 2 feeler sets)
- 21.25kg x 20 reps
SA supported high cable iliac row 1 working set x 12-15 reps (+ 2 feeler sets)
- 40kg x 14 reps
Incline bench supinated bicep curl 1 x 8-10 reps (+ 2 feeler sets)
- 18.75kg x 15 reps
Ez bar, spider curls 1 sets x 15reps (+ 1 feeler set)
- 15kg x 10 reps
Machine ab crunches 1 sets x 20 reps
- 25kg preloaded bar x 15 reps
+ 1 x set of dragon flags to address some feedback / adjustments by coach
- 40kg x 20 reps
No cardio training. Had a busy day with family & was confident I’d make my reduced target step count easy without additional work (actual step count was 11k)
Recovery successful so far. The engine is slowly getting back to normal
Thanks brother. Yep, definitely worth it. Cliche but a lot under estimated “trusting the process”, myself including.
, nailing recovery and hoping to be primed for a successful build!
Tuesday 23/12/2025
Sponsored log @shadow labs and @StoryOfTheProphet
Update
Day 2 Deload & recovery.
Water slowly flushing out following chest meal! Scale weight down this morning. Bloating has settled (for now) but face still looks likes Jake Paul’s after his effort against AJ
but… energy in the up and Mood improving.
Had to be fairly disciplined with Deload training this morning as I did feel today at times I felt I could push little more / increase the intensity. This is a long game. Successful recovery will be an important part of the lean gain phase!
Fasted scale weight - 78.8kg
Target average weight this week for commencement of lean build phase - 78kg
Step target for Deload week - 10k only
Supplementation
Phoenix Parma
300mg Test E (100mg x 3 - Mon/Wed/Fri)
4iu HGH (PM nightly)
Shadow Labs
Reta 3mg (1.5mg x 2 - Mon / thurs)
Others (not sponsored)
L-Carnitine
Daily vitamins / supps (AM / PM) - refer post
#1 for full list
NAC Tudac milk Thris. blend for additional liver support
Nutrition
2500kCals - 240P, 50F, 270C
Typical day
see previous post for screen shots of my fitness pal entries for those interested
Have uploaded some food pics for interest
Training - Pull Day
Cable pullover 1 working sets x 15-20 reps (+ 2 feeler sets)
Yates row machine supinated 1 working set x 12-15 reps (hammer strength pin loaded + 2 feeler sets)
- 21.25kg x 20 reps
SA supported high cable iliac row 1 working set x 12-15 reps (+ 2 feeler sets)
- 40kg x 14 reps
Incline bench supinated bicep curl 1 x 8-10 reps (+ 2 feeler sets)
- 18.75kg x 15 reps
Ez bar, spider curls 1 sets x 15reps (+ 1 feeler set)
- 15kg x 10 reps
Machine ab crunches 1 sets x 20 reps
- 25kg preloaded bar x 15 reps
+ 1 x set of dragon flags to address some feedback / adjustments by coach
- 40kg x 20 reps
No cardio training. Had a busy day with family & was confident I’d make my reduced target step count easy without additional work (actual step count was 11k)
Recovery successful so far. The engine is slowly getting back to normal
Meal looks good and really tastyWednesday 24/12/2025 Christmas Eve Log
Sponsored log @shadow labs and @StoryOfTheProphet
Update
Day 3 Deload & recovery.
Maybe pushed legs little more than should of today, still kept to the 1 working set, but did try increasing intensity a little!
Generally feeling better. More energy during day. Sleep & libido still not great. Bags under the eye are not pretty but hopefully over next few days and weeks we get back to normal.
GI back to normal. Handling 270-300g carbs now just fine and scale weight is leveling off which is pleasing & appetite is definitely on the increase. Hungry yesterday
Probably looking the best today that I have so far.
Otherwise, couple days now of family time. Dinner at my house tonight with the immediate parents, brothers and sisters + all the kids (yep heaps of them!). Extended family lunch tomorrow - what is the Evo Family up to?? Remember to eat and drink smart. Enjoy the moment, make some memories BUT don’t forget your goals and the hard work we’ve all put in to get this far
Thursday (Christmas Day) = Rest day, only by chance. I am still tracking food intake and training consistently over the holiday period. Will be up early to smash some fasted cardio and hopefully be home before kids wake to see what Santa got them!!
Friday aim is to further increase intensity in gym, but 1 working set only as volume is held low this week
Fasted scale weight - 77.7kg
Target average weight this week for commencement of lean build phase - 78kg
Step target for Deload week - 10k only
Supplementation
Phoenix Parma
300mg Test E (100mg x 3 - Mon/Wed/Fri)
4iu HGH (PM nightly)
Shadow Labs
Reta 3mg (1.5mg x 2 - Mon / thurs)
Others (not sponsored)
L-Carnitine
Daily vitamins / supps (AM / PM) - refer post
#1 for full list
NAC Tudac milk Thris. blend for additional liver support
Nutrition
2500kCals - 240P, 50F, 270C + some delicious treats to consume that may not make the fitness tracker log
Training - Leg Day 1
Lying leg curls 1 working sets x 15-20reps (+ 2 feeler sets)
SL DB Supported RDL 1 working set x 15 reps (+ 2 feeler sets)
- 45kg x 17.5 reps
45deg glute focused (toes out) back extension 1 working sets x 15-20 reps (+2 feeler sets)
- 40kgx 12 reps ES
Leg extension 1 working set x 20 reps + 2 x 10sec rest / pause (+ 1 feeler set)
- 16kg x 18 reps
Straight leg calf smith machine 1 working sets x 8-10 reps (+2 feeler sets)
- 54kg x 18 reps + 54kg x 9 reps + 54kg x 5 reps
DB lateral raises (extra credit for delts) 1 x 15 reps + 2 x 10 sec rest / Pause (+ 1 feeler set)
- 110kg x 8 reps
20min incline walk post-session 5.5km/h @ 5% incline
- 12.5kg x 15 reps + 12.5kg x 10 reps + 12.5kg x 6 reps
Merry Christmas to all - appreciate all the Evo support and love over the last 4 weeks. Appreciate everyone who has stopped by for a read and thank you to @StoryOfTheProphet snd @shadow labs for giving me the opportunity to give back to community
Good luck with all the Christmas raffles tonight! I’m hoping to snag something
LOVE to see you update us even on Xmas!
Thank you @LevButlerov much appreciate and thank you for everything you do for the EVO familyMeal looks good and really tasty
EVO family love and support for your always @LH5515
sleep and libido issues how bad? @LH5515 good training I see some good volume, overheads need a little less weight but overall goodFriday 26/12/2025 Boxing Day Log
Sponsored log @shadow labs and @StoryOfTheProphet
Update
Day 5 Deload & recovery.
Very enjoyable and restful Christmas Eve / Day. Valuable quality for time with family really does help the body and mind so much in a positive way. Successfully implemented nutrition strategies to manage social events and “everyday” people of “socially acceptable” food/drink behaviours. Stayed clear of any alcohol consumption but enjoyed the odd treat or two here & there with kids (which was well earned after last week!).
Sleep & libido still not 100%, but progressing slowly. Bags under the eye havent really improved but the body is likely still coming back to homeostasis point with electrolyte balance and increase carb intake. Still early days out of a very aggressive diet so hopefully see some improvement here over next few days.
Generally, recovery has actually been really good / quick and energy is very much back. Awesome session this morning in gym, first signs of some pumps which is what we all live for
Small load and intensity increase today, however remained disciplined and limited to 1 top working set only, as we are still in Deload and recovery is still the key outcomes of this week.
Fasted scale weight - 78.4kg
Target average weight this week for commencement of lean build phase - 78kg (on track average scale weight this week 78.4kg)
Step target for Deload week - 10k only
Supplementation
Phoenix Parma
300mg Test E (100mg x 3 - Mon/Wed/Fri)
4iu HGH (PM nightly)
Shadow Labs
Reta 3mg (1.5mg x 2 - Mon / thurs)
Others (not sponsored)
L-Carnitine
Daily vitamins / supps (AM / PM) - refer post
#1 for full list
NAC Tudac milk Thris. blend for additional liver support
Nutrition
2500kCals - 240P, 50F, 270C
Training - Upper
Supinated weighted pull ups 2 sets x 3-5 reps + 1 sets BW
Barbell overhead press 1 working sets x 10-12reps (+ 2 feeler sets)
- 20kg x 5 reps
- 22.5kg x 4 reps
- BW x 8 reps
Incline Close Grip Bench press (tri focused) 1 working sets x 12-15reps (+ 1 feeler set)
- 55kg x 10 reps
Suspension row 1 working sets x 15-20 reps (+ 1 feeler set)
- 45kg x 15 reps
Preacher curls 1 working sets x 15-20 reps (pin- loaded) (+ 2 feeler sets)
- BW x 15 reps + 3 partials
Suspension curls (TRX) 1 working sets x 15-20 reps (+ 1 feeler set)
- 39kg x 15 reps
DB lateral raise 1 x 15-20 reps + 2 x 5sec rest/pause
- BW x 13 reps + 2 partials
20min incline walk treadmill 5.5km/h @ 5.5%
- 12kg x 15 reps + 12kg x 10 reps + 12 x 5 reps
Lower #2 tomorrow morning before wrapping up this log thread and commencing 12-week lean build phase / log with minor updates to training program and PEDs
Couple progress photos attached. Carbs now filling up the body nicely!
Fucking dynamite brotherFriday 26/12/2025 Boxing Day Log
Sponsored log @shadow labs and @StoryOfTheProphet
Update
Day 5 Deload & recovery.
Very enjoyable and restful Christmas Eve / Day. Valuable quality for time with family really does help the body and mind so much in a positive way. Successfully implemented nutrition strategies to manage social events and “everyday” people of “socially acceptable” food/drink behaviours. Stayed clear of any alcohol consumption but enjoyed the odd treat or two here & there with kids (which was well earned after last week!).
Sleep & libido still not 100%, but progressing slowly. Bags under the eye havent really improved but the body is likely still coming back to homeostasis point with electrolyte balance and increase carb intake. Still early days out of a very aggressive diet so hopefully see some improvement here over next few days.
Generally, recovery has actually been really good / quick and energy is very much back. Awesome session this morning in gym, first signs of some pumps which is what we all live for
Small load and intensity increase today, however remained disciplined and limited to 1 top working set only, as we are still in Deload and recovery is still the key outcomes of this week.
Fasted scale weight - 78.4kg
Target average weight this week for commencement of lean build phase - 78kg (on track average scale weight this week 78.4kg)
Step target for Deload week - 10k only
Supplementation
Phoenix Parma
300mg Test E (100mg x 3 - Mon/Wed/Fri)
4iu HGH (PM nightly)
Shadow Labs
Reta 3mg (1.5mg x 2 - Mon / thurs)
Others (not sponsored)
L-Carnitine
Daily vitamins / supps (AM / PM) - refer post
#1 for full list
NAC Tudac milk Thris. blend for additional liver support
Nutrition
2500kCals - 240P, 50F, 270C
Training - Upper
Supinated weighted pull ups 2 sets x 3-5 reps + 1 sets BW
Barbell overhead press 1 working sets x 10-12reps (+ 2 feeler sets)
- 20kg x 5 reps
- 22.5kg x 4 reps
- BW x 8 reps
Incline Close Grip Bench press (tri focused) 1 working sets x 12-15reps (+ 1 feeler set)
- 55kg x 10 reps
Suspension row 1 working sets x 15-20 reps (+ 1 feeler set)
- 45kg x 15 reps
Preacher curls 1 working sets x 15-20 reps (pin- loaded) (+ 2 feeler sets)
- BW x 15 reps + 3 partials
Suspension curls (TRX) 1 working sets x 15-20 reps (+ 1 feeler set)
- 39kg x 15 reps
DB lateral raise 1 x 15-20 reps + 2 x 5sec rest/pause
- BW x 13 reps + 2 partials
20min incline walk treadmill 5.5km/h @ 5.5%
- 12kg x 15 reps + 12kg x 10 reps + 12 x 5 reps
Lower #2 tomorrow morning before wrapping up this log thread and commencing 12-week lean build phase / log with minor updates to training program and PEDs
Couple progress photos attached. Carbs now filling up the body nicely!
your legs look goodSaturday 27/12/2025
Sponsored log @shadow labs and @StoryOfTheProphet
Update
Day 6 Deload & recovery.
Good session this morning. Still followed our Deload methodology but really tried to push the working set today 95% ramping up for next week
Definitely best day by far regards to energy and mood. I need to work on sleep & Will try to cut caffeine from lunch onwards today and see how that goes.
Hunger and appetite definitely back in full swing - will need to be mindful here as we are still thick in holiday season with plenty of temptations around. Hence will likely keep Reta in at around 3mg per week for now and slowly ramp as body adjusts to changes to intake and lifestyle after being in a deficit for so long.
Food prep always helps here - so knock a few meals off this morning which should cover lunch/dinner for next few days
Otherwise moving in right direction and recovery continues to progress well - Felt really good in gym today!
Fasted scale weight - 79kg
Target average weight this week for commencement of lean build phase - 78kg
Step target for Deload week - 10k only
Supplementation
Phoenix Parma
300mg Test E (100mg x 3 - Mon/Wed/Fri)
4iu HGH (PM nightly)
Shadow Labs
Reta 3mg (1.5mg x 2 - Mon / thurs)
Others (not sponsored)
L-Carnitine - 500mg IM 1 hr pre workout
Daily vitamins / supps (AM / PM) - refer post
#1 for full list
NAC Tudac milk Thris. blend for additional liver support
Nutrition
2500kCals - 240P, 50F, 270C
Training - Leg Day 2
Seated Hamstring Curls 1 working sets x 8-12 reps + 10 sec rest / pause (+ 3 feeler sets)
Belt Squat 1 top set x 5-8 reps (+ 3 feeler sets)
- 85kg x 8 reps + 85kg x 6 reps
*different machine from previous weeks hence loading varied, but difficulty and intensity matched
- 4 plates x 6 reps (top set)
RDL Paused 1 top set x 6-8 reps (2 sec pause at stretch position) (+ 2 feeler sets)
Standing calf raise machine 1 working set x 8-12 reps + partials (+ 2 feeler sets)
- 120kg x 8 reps (top set)
Decline weights Russian twist 2 x 10-12 reps
- 104kg x 8 reps + 5 partials
20min post session walk treadmill. 5.5km @ 6% incline
- 10kg plate x 12 reps (each side)
- 10kg plate x 12 reps (each side)
Legs have come along way with respect to definition, but definitely a weak point and lack mass to balance out the entire physique. We (coach and I) have agreed this is definitely on the priority list for build phase, so expecting some big sessions to come!! Would love to hear some advice on mass building the pins and what others have done successfully (or perhaps even things that haven’t worked!)
This wraps up this thread boys. Sunday = rest day and 14 year wedding anniversary so plenty of family time and more $$ spent on the wife!
Stay tuned Monday for a fresh log where I’ll take you all on my 12 week lean bulk journey
Feeling strong and lean. Time to get absolutely fucking Jacked
Appreciate everyone for following, support and comments. Really feel accepted into the community and loving every second of it. Will always do my best to give back
Special thanks to @StoryOfTheProphet as the major sponsor of this one. I’ll continue to use and log his elite HGH product throughout the next block
Also massive mentioned to @shadow labs for getting involved with my build phase. Quality products with Jano testing to support and customer service like no other! Appreciate having you in my corner
and of course meals are a win! clearly high protein bodybuilding prep! @LH5515 but try adding a drop set to the leg day you'll see a huge pump
@LH5515 looking great man. This is a good workout you put together. I like the 20-minute post-session walk, and I like that your legs are coming into shape.Saturday 27/12/2025
Sponsored log @shadow labs and @StoryOfTheProphet
Update
Day 6 Deload & recovery.
Good session this morning. Still followed our Deload methodology but really tried to push the working set today 95% ramping up for next week
Definitely best day by far regards to energy and mood. I need to work on sleep & Will try to cut caffeine from lunch onwards today and see how that goes.
Hunger and appetite definitely back in full swing - will need to be mindful here as we are still thick in holiday season with plenty of temptations around. Hence will likely keep Reta in at around 3mg per week for now and slowly ramp as body adjusts to changes to intake and lifestyle after being in a deficit for so long.
Food prep always helps here - so knock a few meals off this morning which should cover lunch/dinner for next few days
Otherwise moving in right direction and recovery continues to progress well - Felt really good in gym today!
Fasted scale weight - 79kg
Target average weight this week for commencement of lean build phase - 78kg
Step target for Deload week - 10k only
Supplementation
Phoenix Parma
300mg Test E (100mg x 3 - Mon/Wed/Fri)
4iu HGH (PM nightly)
Shadow Labs
Reta 3mg (1.5mg x 2 - Mon / thurs)
Others (not sponsored)
L-Carnitine - 500mg IM 1 hr pre workout
Daily vitamins / supps (AM / PM) - refer post
#1 for full list
NAC Tudac milk Thris. blend for additional liver support
Nutrition
2500kCals - 240P, 50F, 270C
Training - Leg Day 2
Seated Hamstring Curls 1 working sets x 8-12 reps + 10 sec rest / pause (+ 3 feeler sets)
Belt Squat 1 top set x 5-8 reps (+ 3 feeler sets)
- 85kg x 8 reps + 85kg x 6 reps
*different machine from previous weeks hence loading varied, but difficulty and intensity matched
- 4 plates x 6 reps (top set)
RDL Paused 1 top set x 6-8 reps (2 sec pause at stretch position) (+ 2 feeler sets)
Standing calf raise machine 1 working set x 8-12 reps + partials (+ 2 feeler sets)
- 120kg x 8 reps (top set)
Decline weights Russian twist 2 x 10-12 reps
- 104kg x 8 reps + 5 partials
20min post session walk treadmill. 5.5km @ 6% incline
- 10kg plate x 12 reps (each side)
- 10kg plate x 12 reps (each side)
Legs have come along way with respect to definition, but definitely a weak point and lack mass to balance out the entire physique. We (coach and I) have agreed this is definitely on the priority list for build phase, so expecting some big sessions to come!! Would love to hear some advice on mass building the pins and what others have done successfully (or perhaps even things that haven’t worked!)
This wraps up this thread boys. Sunday = rest day and 14 year wedding anniversary so plenty of family time and more $$ spent on the wife!
Stay tuned Monday for a fresh log where I’ll take you all on my 12 week lean bulk journey
Feeling strong and lean. Time to get absolutely fucking Jacked
Appreciate everyone for following, support and comments. Really feel accepted into the community and loving every second of it. Will always do my best to give back
Special thanks to @StoryOfTheProphet as the major sponsor of this one. I’ll continue to use and log his elite HGH product throughout the next block
Also massive mentioned to @shadow labs for getting involved with my build phase. Quality products with Jano testing to support and customer service like no other! Appreciate having you in my corner
Appreciate you @stevesmi
Bros, I like the 20 minutes post-session walk treadmill, 6% incline is no joke. You burn up your calves that way. @LH5515Saturday 27/12/2025
Sponsored log @shadow labs and @StoryOfTheProphet
Update
Day 6 Deload & recovery.
Good session this morning. Still followed our Deload methodology but really tried to push the working set today 95% ramping up for next week
Definitely best day by far regards to energy and mood. I need to work on sleep & Will try to cut caffeine from lunch onwards today and see how that goes.
Hunger and appetite definitely back in full swing - will need to be mindful here as we are still thick in holiday season with plenty of temptations around. Hence will likely keep Reta in at around 3mg per week for now and slowly ramp as body adjusts to changes to intake and lifestyle after being in a deficit for so long.
Food prep always helps here - so knock a few meals off this morning which should cover lunch/dinner for next few days
Otherwise moving in right direction and recovery continues to progress well - Felt really good in gym today!
Fasted scale weight - 79kg
Target average weight this week for commencement of lean build phase - 78kg
Step target for Deload week - 10k only
Supplementation
Phoenix Parma
300mg Test E (100mg x 3 - Mon/Wed/Fri)
4iu HGH (PM nightly)
Shadow Labs
Reta 3mg (1.5mg x 2 - Mon / thurs)
Others (not sponsored)
L-Carnitine - 500mg IM 1 hr pre workout
Daily vitamins / supps (AM / PM) - refer post
#1 for full list
NAC Tudac milk Thris. blend for additional liver support
Nutrition
2500kCals - 240P, 50F, 270C
Training - Leg Day 2
Seated Hamstring Curls 1 working sets x 8-12 reps + 10 sec rest / pause (+ 3 feeler sets)
Belt Squat 1 top set x 5-8 reps (+ 3 feeler sets)
- 85kg x 8 reps + 85kg x 6 reps
*different machine from previous weeks hence loading varied, but difficulty and intensity matched
- 4 plates x 6 reps (top set)
RDL Paused 1 top set x 6-8 reps (2 sec pause at stretch position) (+ 2 feeler sets)
Standing calf raise machine 1 working set x 8-12 reps + partials (+ 2 feeler sets)
- 120kg x 8 reps (top set)
Decline weights Russian twist 2 x 10-12 reps
- 104kg x 8 reps + 5 partials
20min post session walk treadmill. 5.5km @ 6% incline
- 10kg plate x 12 reps (each side)
- 10kg plate x 12 reps (each side)
Legs have come along way with respect to definition, but definitely a weak point and lack mass to balance out the entire physique. We (coach and I) have agreed this is definitely on the priority list for build phase, so expecting some big sessions to come!! Would love to hear some advice on mass building the pins and what others have done successfully (or perhaps even things that haven’t worked!)
This wraps up this thread boys. Sunday = rest day and 14 year wedding anniversary so plenty of family time and more $$ spent on the wife!
Stay tuned Monday for a fresh log where I’ll take you all on my 12 week lean bulk journey
Feeling strong and lean. Time to get absolutely fucking Jacked
Appreciate everyone for following, support and comments. Really feel accepted into the community and loving every second of it. Will always do my best to give back
Special thanks to @StoryOfTheProphet as the major sponsor of this one. I’ll continue to use and log his elite HGH product throughout the next block
Also massive mentioned to @shadow labs for getting involved with my build phase. Quality products with Jano testing to support and customer service like no other! Appreciate having you in my corner
Really love this training you're putting together. @LH5515 you're not going to go wrong with these Russian twists. Great way to train the core.Saturday 27/12/2025
Sponsored log @shadow labs and @StoryOfTheProphet
Update
Day 6 Deload & recovery.
Good session this morning. Still followed our Deload methodology but really tried to push the working set today 95% ramping up for next week
Definitely best day by far regards to energy and mood. I need to work on sleep & Will try to cut caffeine from lunch onwards today and see how that goes.
Hunger and appetite definitely back in full swing - will need to be mindful here as we are still thick in holiday season with plenty of temptations around. Hence will likely keep Reta in at around 3mg per week for now and slowly ramp as body adjusts to changes to intake and lifestyle after being in a deficit for so long.
Food prep always helps here - so knock a few meals off this morning which should cover lunch/dinner for next few days
Otherwise moving in right direction and recovery continues to progress well - Felt really good in gym today!
Fasted scale weight - 79kg
Target average weight this week for commencement of lean build phase - 78kg
Step target for Deload week - 10k only
Supplementation
Phoenix Parma
300mg Test E (100mg x 3 - Mon/Wed/Fri)
4iu HGH (PM nightly)
Shadow Labs
Reta 3mg (1.5mg x 2 - Mon / thurs)
Others (not sponsored)
L-Carnitine - 500mg IM 1 hr pre workout
Daily vitamins / supps (AM / PM) - refer post
#1 for full list
NAC Tudac milk Thris. blend for additional liver support
Nutrition
2500kCals - 240P, 50F, 270C
Training - Leg Day 2
Seated Hamstring Curls 1 working sets x 8-12 reps + 10 sec rest / pause (+ 3 feeler sets)
Belt Squat 1 top set x 5-8 reps (+ 3 feeler sets)
- 85kg x 8 reps + 85kg x 6 reps
*different machine from previous weeks hence loading varied, but difficulty and intensity matched
- 4 plates x 6 reps (top set)
RDL Paused 1 top set x 6-8 reps (2 sec pause at stretch position) (+ 2 feeler sets)
Standing calf raise machine 1 working set x 8-12 reps + partials (+ 2 feeler sets)
- 120kg x 8 reps (top set)
Decline weights Russian twist 2 x 10-12 reps
- 104kg x 8 reps + 5 partials
20min post session walk treadmill. 5.5km @ 6% incline
- 10kg plate x 12 reps (each side)
- 10kg plate x 12 reps (each side)
Legs have come along way with respect to definition, but definitely a weak point and lack mass to balance out the entire physique. We (coach and I) have agreed this is definitely on the priority list for build phase, so expecting some big sessions to come!! Would love to hear some advice on mass building the pins and what others have done successfully (or perhaps even things that haven’t worked!)
This wraps up this thread boys. Sunday = rest day and 14 year wedding anniversary so plenty of family time and more $$ spent on the wife!
Stay tuned Monday for a fresh log where I’ll take you all on my 12 week lean bulk journey
Feeling strong and lean. Time to get absolutely fucking Jacked
Appreciate everyone for following, support and comments. Really feel accepted into the community and loving every second of it. Will always do my best to give back
Special thanks to @StoryOfTheProphet as the major sponsor of this one. I’ll continue to use and log his elite HGH product throughout the next block
Also massive mentioned to @shadow labs for getting involved with my build phase. Quality products with Jano testing to support and customer service like no other! Appreciate having you in my corner
Thanks @Ulter
agree bro. Core burner!
The most uncomfortable training is the best training.Thanks @Ulter
Been doing a fair bit on the decline for abs this block. Dragon Flags are my favourite at the moment
Even a short little walk like that is surprisingly effective.Appreciate you @stevesmi
Legs have definitely improved aesthetically.. looking to increase some mass now, to balance upper/lower body a little!
Yes, 20min walk post workout definitely helps with daily step count, particularly when life is busy with kids/work etc!
Legs looking solid brotherSaturday 27/12/2025
Sponsored log @shadow labs and @StoryOfTheProphet
Update
Day 6 Deload & recovery.
Good session this morning. Still followed our Deload methodology but really tried to push the working set today 95% ramping up for next week
Definitely best day by far regards to energy and mood. I need to work on sleep & Will try to cut caffeine from lunch onwards today and see how that goes.
Hunger and appetite definitely back in full swing - will need to be mindful here as we are still thick in holiday season with plenty of temptations around. Hence will likely keep Reta in at around 3mg per week for now and slowly ramp as body adjusts to changes to intake and lifestyle after being in a deficit for so long.
Food prep always helps here - so knock a few meals off this morning which should cover lunch/dinner for next few days
Otherwise moving in right direction and recovery continues to progress well - Felt really good in gym today!
Fasted scale weight - 79kg
Target average weight this week for commencement of lean build phase - 78kg
Step target for Deload week - 10k only
Supplementation
Phoenix Parma
300mg Test E (100mg x 3 - Mon/Wed/Fri)
4iu HGH (PM nightly)
Shadow Labs
Reta 3mg (1.5mg x 2 - Mon / thurs)
Others (not sponsored)
L-Carnitine - 500mg IM 1 hr pre workout
Daily vitamins / supps (AM / PM) - refer post
#1 for full list
NAC Tudac milk Thris. blend for additional liver support
Nutrition
2500kCals - 240P, 50F, 270C
Training - Leg Day 2
Seated Hamstring Curls 1 working sets x 8-12 reps + 10 sec rest / pause (+ 3 feeler sets)
Belt Squat 1 top set x 5-8 reps (+ 3 feeler sets)
- 85kg x 8 reps + 85kg x 6 reps
*different machine from previous weeks hence loading varied, but difficulty and intensity matched
- 4 plates x 6 reps (top set)
RDL Paused 1 top set x 6-8 reps (2 sec pause at stretch position) (+ 2 feeler sets)
Standing calf raise machine 1 working set x 8-12 reps + partials (+ 2 feeler sets)
- 120kg x 8 reps (top set)
Decline weights Russian twist 2 x 10-12 reps
- 104kg x 8 reps + 5 partials
20min post session walk treadmill. 5.5km @ 6% incline
- 10kg plate x 12 reps (each side)
- 10kg plate x 12 reps (each side)
Legs have come along way with respect to definition, but definitely a weak point and lack mass to balance out the entire physique. We (coach and I) have agreed this is definitely on the priority list for build phase, so expecting some big sessions to come!! Would love to hear some advice on mass building the pins and what others have done successfully (or perhaps even things that haven’t worked!)
This wraps up this thread boys. Sunday = rest day and 14 year wedding anniversary so plenty of family time and more $$ spent on the wife!
Stay tuned Monday for a fresh log where I’ll take you all on my 12 week lean bulk journey
Feeling strong and lean. Time to get absolutely fucking Jacked
Appreciate everyone for following, support and comments. Really feel accepted into the community and loving every second of it. Will always do my best to give back
Special thanks to @StoryOfTheProphet as the major sponsor of this one. I’ll continue to use and log his elite HGH product throughout the next block
Also massive mentioned to @shadow labs for getting involved with my build phase. Quality products with Jano testing to support and customer service like no other! Appreciate having you in my corner
Very proud of you on the food preparation. It all looks really good and it's simple. That's what we like to see. @LH5515Saturday 27/12/2025
Sponsored log @shadow labs and @StoryOfTheProphet
Update
Day 6 Deload & recovery.
Good session this morning. Still followed our Deload methodology but really tried to push the working set today 95% ramping up for next week
Definitely best day by far regards to energy and mood. I need to work on sleep & Will try to cut caffeine from lunch onwards today and see how that goes.
Hunger and appetite definitely back in full swing - will need to be mindful here as we are still thick in holiday season with plenty of temptations around. Hence will likely keep Reta in at around 3mg per week for now and slowly ramp as body adjusts to changes to intake and lifestyle after being in a deficit for so long.
Food prep always helps here - so knock a few meals off this morning which should cover lunch/dinner for next few days
Otherwise moving in right direction and recovery continues to progress well - Felt really good in gym today!
Fasted scale weight - 79kg
Target average weight this week for commencement of lean build phase - 78kg
Step target for Deload week - 10k only
Supplementation
Phoenix Parma
300mg Test E (100mg x 3 - Mon/Wed/Fri)
4iu HGH (PM nightly)
Shadow Labs
Reta 3mg (1.5mg x 2 - Mon / thurs)
Others (not sponsored)
L-Carnitine - 500mg IM 1 hr pre workout
Daily vitamins / supps (AM / PM) - refer post
#1 for full list
NAC Tudac milk Thris. blend for additional liver support
Nutrition
2500kCals - 240P, 50F, 270C
Training - Leg Day 2
Seated Hamstring Curls 1 working sets x 8-12 reps + 10 sec rest / pause (+ 3 feeler sets)
Belt Squat 1 top set x 5-8 reps (+ 3 feeler sets)
- 85kg x 8 reps + 85kg x 6 reps
*different machine from previous weeks hence loading varied, but difficulty and intensity matched
- 4 plates x 6 reps (top set)
RDL Paused 1 top set x 6-8 reps (2 sec pause at stretch position) (+ 2 feeler sets)
Standing calf raise machine 1 working set x 8-12 reps + partials (+ 2 feeler sets)
- 120kg x 8 reps (top set)
Decline weights Russian twist 2 x 10-12 reps
- 104kg x 8 reps + 5 partials
20min post session walk treadmill. 5.5km @ 6% incline
- 10kg plate x 12 reps (each side)
- 10kg plate x 12 reps (each side)
Legs have come along way with respect to definition, but definitely a weak point and lack mass to balance out the entire physique. We (coach and I) have agreed this is definitely on the priority list for build phase, so expecting some big sessions to come!! Would love to hear some advice on mass building the pins and what others have done successfully (or perhaps even things that haven’t worked!)
This wraps up this thread boys. Sunday = rest day and 14 year wedding anniversary so plenty of family time and more $$ spent on the wife!
Stay tuned Monday for a fresh log where I’ll take you all on my 12 week lean bulk journey
Feeling strong and lean. Time to get absolutely fucking Jacked
Appreciate everyone for following, support and comments. Really feel accepted into the community and loving every second of it. Will always do my best to give back
Special thanks to @StoryOfTheProphet as the major sponsor of this one. I’ll continue to use and log his elite HGH product throughout the next block
Also massive mentioned to @shadow labs for getting involved with my build phase. Quality products with Jano testing to support and customer service like no other! Appreciate having you in my corner
@LH5515 those legs are definitely looking fantastic. I know that you like to train them, and I notice also you like to train your core.Saturday 27/12/2025
Sponsored log @shadow labs and @StoryOfTheProphet
Update
Day 6 Deload & recovery.
Good session this morning. Still followed our Deload methodology but really tried to push the working set today 95% ramping up for next week
Definitely best day by far regards to energy and mood. I need to work on sleep & Will try to cut caffeine from lunch onwards today and see how that goes.
Hunger and appetite definitely back in full swing - will need to be mindful here as we are still thick in holiday season with plenty of temptations around. Hence will likely keep Reta in at around 3mg per week for now and slowly ramp as body adjusts to changes to intake and lifestyle after being in a deficit for so long.
Food prep always helps here - so knock a few meals off this morning which should cover lunch/dinner for next few days
Otherwise moving in right direction and recovery continues to progress well - Felt really good in gym today!
Fasted scale weight - 79kg
Target average weight this week for commencement of lean build phase - 78kg
Step target for Deload week - 10k only
Supplementation
Phoenix Parma
300mg Test E (100mg x 3 - Mon/Wed/Fri)
4iu HGH (PM nightly)
Shadow Labs
Reta 3mg (1.5mg x 2 - Mon / thurs)
Others (not sponsored)
L-Carnitine - 500mg IM 1 hr pre workout
Daily vitamins / supps (AM / PM) - refer post
#1 for full list
NAC Tudac milk Thris. blend for additional liver support
Nutrition
2500kCals - 240P, 50F, 270C
Training - Leg Day 2
Seated Hamstring Curls 1 working sets x 8-12 reps + 10 sec rest / pause (+ 3 feeler sets)
Belt Squat 1 top set x 5-8 reps (+ 3 feeler sets)
- 85kg x 8 reps + 85kg x 6 reps
*different machine from previous weeks hence loading varied, but difficulty and intensity matched
- 4 plates x 6 reps (top set)
RDL Paused 1 top set x 6-8 reps (2 sec pause at stretch position) (+ 2 feeler sets)
Standing calf raise machine 1 working set x 8-12 reps + partials (+ 2 feeler sets)
- 120kg x 8 reps (top set)
Decline weights Russian twist 2 x 10-12 reps
- 104kg x 8 reps + 5 partials
20min post session walk treadmill. 5.5km @ 6% incline
- 10kg plate x 12 reps (each side)
- 10kg plate x 12 reps (each side)
Legs have come along way with respect to definition, but definitely a weak point and lack mass to balance out the entire physique. We (coach and I) have agreed this is definitely on the priority list for build phase, so expecting some big sessions to come!! Would love to hear some advice on mass building the pins and what others have done successfully (or perhaps even things that haven’t worked!)
This wraps up this thread boys. Sunday = rest day and 14 year wedding anniversary so plenty of family time and more $$ spent on the wife!
Stay tuned Monday for a fresh log where I’ll take you all on my 12 week lean bulk journey
Feeling strong and lean. Time to get absolutely fucking Jacked
Appreciate everyone for following, support and comments. Really feel accepted into the community and loving every second of it. Will always do my best to give back
Special thanks to @StoryOfTheProphet as the major sponsor of this one. I’ll continue to use and log his elite HGH product throughout the next block
Also massive mentioned to @shadow labs for getting involved with my build phase. Quality products with Jano testing to support and customer service like no other! Appreciate having you in my corner
Thanks brotherLegs looking solid brother
always room for little more thickness Super pumped to see where @shadow labs and I can take the pins during the build!
Thanks brother @ROIDDERS
appreciate it plus look fukn awesome when shredded 
EVO family loveThanks brother @ROIDDERS
Yep definitely moving in the right direction!
Core is fundamental part of our body. Important to maintain strength for the build lifts
Bros, hell yeah, you gotta pump it!
That's what the EVO family is all about.
@LH5515 really nice update. Looks like the quads are popping good in that picture of the food is on point.Saturday 27/12/2025
Sponsored log @shadow labs and @StoryOfTheProphet
Update
Day 6 Deload & recovery.
Good session this morning. Still followed our Deload methodology but really tried to push the working set today 95% ramping up for next week
Definitely best day by far regards to energy and mood. I need to work on sleep & Will try to cut caffeine from lunch onwards today and see how that goes.
Hunger and appetite definitely back in full swing - will need to be mindful here as we are still thick in holiday season with plenty of temptations around. Hence will likely keep Reta in at around 3mg per week for now and slowly ramp as body adjusts to changes to intake and lifestyle after being in a deficit for so long.
Food prep always helps here - so knock a few meals off this morning which should cover lunch/dinner for next few days
Otherwise moving in right direction and recovery continues to progress well - Felt really good in gym today!
Fasted scale weight - 79kg
Target average weight this week for commencement of lean build phase - 78kg
Step target for Deload week - 10k only
Supplementation
Phoenix Parma
300mg Test E (100mg x 3 - Mon/Wed/Fri)
4iu HGH (PM nightly)
Shadow Labs
Reta 3mg (1.5mg x 2 - Mon / thurs)
Others (not sponsored)
L-Carnitine - 500mg IM 1 hr pre workout
Daily vitamins / supps (AM / PM) - refer post
#1 for full list
NAC Tudac milk Thris. blend for additional liver support
Nutrition
2500kCals - 240P, 50F, 270C
Training - Leg Day 2
Seated Hamstring Curls 1 working sets x 8-12 reps + 10 sec rest / pause (+ 3 feeler sets)
Belt Squat 1 top set x 5-8 reps (+ 3 feeler sets)
- 85kg x 8 reps + 85kg x 6 reps
*different machine from previous weeks hence loading varied, but difficulty and intensity matched
- 4 plates x 6 reps (top set)
RDL Paused 1 top set x 6-8 reps (2 sec pause at stretch position) (+ 2 feeler sets)
Standing calf raise machine 1 working set x 8-12 reps + partials (+ 2 feeler sets)
- 120kg x 8 reps (top set)
Decline weights Russian twist 2 x 10-12 reps
- 104kg x 8 reps + 5 partials
20min post session walk treadmill. 5.5km @ 6% incline
- 10kg plate x 12 reps (each side)
- 10kg plate x 12 reps (each side)
Legs have come along way with respect to definition, but definitely a weak point and lack mass to balance out the entire physique. We (coach and I) have agreed this is definitely on the priority list for build phase, so expecting some big sessions to come!! Would love to hear some advice on mass building the pins and what others have done successfully (or perhaps even things that haven’t worked!)
This wraps up this thread boys. Sunday = rest day and 14 year wedding anniversary so plenty of family time and more $$ spent on the wife!
Stay tuned Monday for a fresh log where I’ll take you all on my 12 week lean bulk journey
Feeling strong and lean. Time to get absolutely fucking Jacked
Appreciate everyone for following, support and comments. Really feel accepted into the community and loving every second of it. Will always do my best to give back
Special thanks to @StoryOfTheProphet as the major sponsor of this one. I’ll continue to use and log his elite HGH product throughout the next block
Also massive mentioned to @shadow labs for getting involved with my build phase. Quality products with Jano testing to support and customer service like no other! Appreciate having you in my corner
Thank you bro
I’ve just started my lean build phase log on a separate thread. Would love for you to continue to follow my progress there also
bros EVO family love!
bros keep pumping that iron
@LH5515 Amazing updates....keep progressing.....Saturday 27/12/2025
Sponsored log @shadow labs and @StoryOfTheProphet
Update
Day 6 Deload & recovery.
Good session this morning. Still followed our Deload methodology but really tried to push the working set today 95% ramping up for next week
Definitely best day by far regards to energy and mood. I need to work on sleep & Will try to cut caffeine from lunch onwards today and see how that goes.
Hunger and appetite definitely back in full swing - will need to be mindful here as we are still thick in holiday season with plenty of temptations around. Hence will likely keep Reta in at around 3mg per week for now and slowly ramp as body adjusts to changes to intake and lifestyle after being in a deficit for so long.
Food prep always helps here - so knock a few meals off this morning which should cover lunch/dinner for next few days
Otherwise moving in right direction and recovery continues to progress well - Felt really good in gym today!
Fasted scale weight - 79kg
Target average weight this week for commencement of lean build phase - 78kg
Step target for Deload week - 10k only
Supplementation
Phoenix Parma
300mg Test E (100mg x 3 - Mon/Wed/Fri)
4iu HGH (PM nightly)
Shadow Labs
Reta 3mg (1.5mg x 2 - Mon / thurs)
Others (not sponsored)
L-Carnitine - 500mg IM 1 hr pre workout
Daily vitamins / supps (AM / PM) - refer post
#1 for full list
NAC Tudac milk Thris. blend for additional liver support
Nutrition
2500kCals - 240P, 50F, 270C
Training - Leg Day 2
Seated Hamstring Curls 1 working sets x 8-12 reps + 10 sec rest / pause (+ 3 feeler sets)
Belt Squat 1 top set x 5-8 reps (+ 3 feeler sets)
- 85kg x 8 reps + 85kg x 6 reps
*different machine from previous weeks hence loading varied, but difficulty and intensity matched
- 4 plates x 6 reps (top set)
RDL Paused 1 top set x 6-8 reps (2 sec pause at stretch position) (+ 2 feeler sets)
Standing calf raise machine 1 working set x 8-12 reps + partials (+ 2 feeler sets)
- 120kg x 8 reps (top set)
Decline weights Russian twist 2 x 10-12 reps
- 104kg x 8 reps + 5 partials
20min post session walk treadmill. 5.5km @ 6% incline
- 10kg plate x 12 reps (each side)
- 10kg plate x 12 reps (each side)
Legs have come along way with respect to definition, but definitely a weak point and lack mass to balance out the entire physique. We (coach and I) have agreed this is definitely on the priority list for build phase, so expecting some big sessions to come!! Would love to hear some advice on mass building the pins and what others have done successfully (or perhaps even things that haven’t worked!)
This wraps up this thread boys. Sunday = rest day and 14 year wedding anniversary so plenty of family time and more $$ spent on the wife!
Stay tuned Monday for a fresh log where I’ll take you all on my 12 week lean bulk journey
Feeling strong and lean. Time to get absolutely fucking Jacked
Appreciate everyone for following, support and comments. Really feel accepted into the community and loving every second of it. Will always do my best to give back
Special thanks to @StoryOfTheProphet as the major sponsor of this one. I’ll continue to use and log his elite HGH product throughout the next block
Also massive mentioned to @shadow labs for getting involved with my build phase. Quality products with Jano testing to support and customer service like no other! Appreciate having you in my corner
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