Approved Log My life changing Journey

[JasonM50]

So last day of the year, hope you all have a great new years eve and its more exciting than mine
Training completed, OMAD reported on earlier and PEDS all done, have done a slight change on how im running GHK, have increased the MG to 5 and will do for 4 more weeks then will take a 4 week break.

 

[LevButlerov]

So last day of the year, hope you all have a great new years eve and its more exciting than mine
Training completed, OMAD reported on earlier and PEDS all done, have done a slight change on how im running GHK, have increased the MG to 5 and will do for 4 more weeks then will take a 4 week break.

last day of the year but good you stayed on OMAD @JasonM50 stay steady in 2026 we can do this
happy new year!

 

[JasonM50]

last day of the year but good you stayed on OMAD @JasonM50 stay steady in 2026 we can do this
happy new year!

Thanks brother, really looking forward to what next year brings and what more changes i can make

 

[LevButlerov]

Thanks brother, really looking forward to what next year brings and what more changes i can make

will be a big year @JasonM50 EVO family has your back!

 

[JasonM50]

Monday 01/01/26 Back / Biceps Day 2

=========================

As promised with much liberation from @Dreamer below is todays log


1. Training

-----------

Back / Biceps Day 2

Thursday, 01 Jan, 2026 at 7:01am


Elliptical Trainer

Warm up 5 mins Level 13



Lat Pulldown - Close Grip (Cable)

Set W: 40 kg x 12

Set W: 60 kg x 12

Set 1: 80 kg x 12



Iso - Lateral Row (Machine)

Set W: 15 kg x 12

Set W: 25 kg x 12

Set 1: 35 kg x 12



Pull Up (Assisted)

Set W: 12 reps -65Kg

Set W: 12 reps -60Kg

Set 1: 12 reps -50Kg



Dumbbell Row

Set W: 15 kg x 12

Set W: 22.5 kg x 12

Set 1: 32.5 kg x 12



Preacher Curl (Machine)

Set W: 12 kg x 12

Set W: 19 kg x 12

Set 1: 26 kg x 12



Hammer Curl (Dumbbell)

Set W: 12.5 kg x 12

Set W: 15 kg x 12

Set 1: 17.5 kg x 12

Treadmill (Walking)

Incline 5 Speed 4

30 mins 4km


-- Training Mood & Energy (1-10): 8- Felt good in the gym, hit the sauna afterwards.



2. Nutrition

------------

- Calories Consumed: 2202.3

- Macros

- Protein: 239.3

- Carbs: 4.6

- Fats: 130.9

- Supplements:

my brainco gut repair 1 scoop morning
creatine monohydrate 5g morning x1 evening x1
magnesium glycinate 1150mg one tablet twice a day
zinc 30mg One-A-Day
nac with selenium and molybdenum One-A-Day
vit k2 + ubiquinol One-A-Day
glycine 1000mg Two-A-Day
vitb12 One-A-Day
high strength omega 3 One-A-Day
rhodiola One-A-Day
vit d3 5000iu One-A-Day
tudca 500mg One-A-Day
saffron 1 tab 2 times a day
Milk Thistle One-A-Day 50,000 mg
KETO fit with MCTs One-A-Day
Psyllium Husk 10g from 26-11
L-Carnitine 1ml day 600mg
COQ10 1 cap a day
Adrenal switch
Vitality switch
Liver detox
Multivitamin

- Hydration (Litres): 3L

- Notes: Felt bloated and burpy today, been having Nandos xxl hot sauce, not sure if that has caused it. also had the Wagu Burger, if im honest i dont think there was much difference in the taste so will stick with the cheaper ones from Grilled

Will be doing a 48hr fast so hope to feel better


3. Health Metrics

-----------------

- Weight: Do this on a Saturday kg

- Resting Heart Rate: 79

- Blood Pressure: 113/84 (Medicated)

- Blood Glucose: Take this on a Saturday

- Ketone Reading: Take this on a Saturday

- Mood / Mental State: Indifferent, have lowered my anti depressants to 10mg so will monitor

- Pain / Injuries: None,



4. Mindful Check

---------------

- Stress Level (1-10): 6

- Focus & Motivation (1-10) - 8

- Mental Clarity: 8

- Overall Emotional State: Feel a bit worn out and run down, think this is to feeling indifferent

5. Sleep

--------

- Hours Slept: 8:37 hours

- Sleep Quality: 88%

- Bedtime / Wake Time: 21:03 - 06:23

- Awake 0:42
- Light 4:52
- SWS (Deep) 1:21
- REM 2:24

Sleep aponia used machine only 0.6 events per hour,

- Sleep Aids Used: Please recommend ?

- Notes: Woke up with the heat and took a little while to get back off, was 13 events per hour when I was at my heaviest and before my machine would wake up unable to breath.



6. Body Check-In

----------------

- Visual Notes (Fat loss, muscle fullness, pump):

Starting to notice large veins in my forearm and biceps from training today

- Strength Gains / Losses: strength increasing from the beginning but increasing slower now

- Recovery Status: No recovery issues



- Other Observations:

Some sessions I am feeling stronger and can do more than others and then it can go back a bit, always feel that I am pushing myself


Peds and Peps -
————————
HGH 17 units 5iu
TRT teste 250 1ml
GHK-Cu 15units 5mg
Reta 1.5mg
MT-2 Maintenance dose 10units
L-Carnitine 100 units
BPC 10 / TB 10 20mg

Notes: MT2 has change the colour of my beard from white and ginger to white and dark brown / black

 

[LevButlerov]

Monday 01/01/26 Back / Biceps Day 2

=========================

As promised with much liberation from @Dreamer below is todays log


1. Training

-----------

Back / Biceps Day 2

Thursday, 01 Jan, 2026 at 7:01am


Elliptical Trainer

Warm up 5 mins Level 13



Lat Pulldown - Close Grip (Cable)

Set W: 40 kg x 12

Set W: 60 kg x 12

Set 1: 80 kg x 12



Iso - Lateral Row (Machine)

Set W: 15 kg x 12

Set W: 25 kg x 12

Set 1: 35 kg x 12



Pull Up (Assisted)

Set W: 12 reps -65Kg

Set W: 12 reps -60Kg

Set 1: 12 reps -50Kg



Dumbbell Row

Set W: 15 kg x 12

Set W: 22.5 kg x 12

Set 1: 32.5 kg x 12



Preacher Curl (Machine)

Set W: 12 kg x 12

Set W: 19 kg x 12

Set 1: 26 kg x 12



Hammer Curl (Dumbbell)

Set W: 12.5 kg x 12

Set W: 15 kg x 12

Set 1: 17.5 kg x 12

Treadmill (Walking)

Incline 5 Speed 4

30 mins 4km


-- Training Mood & Energy (1-10): 8- Felt good in the gym, hit the sauna afterwards.



2. Nutrition

------------

- Calories Consumed: 2202.3

- Macros

- Protein: 239.3

- Carbs: 4.6

- Fats: 130.9

- Supplements:

my brainco gut repair 1 scoop morning
creatine monohydrate 5g morning x1 evening x1
magnesium glycinate 1150mg one tablet twice a day
zinc 30mg One-A-Day
nac with selenium and molybdenum One-A-Day
vit k2 + ubiquinol One-A-Day
glycine 1000mg Two-A-Day
vitb12 One-A-Day
high strength omega 3 One-A-Day
rhodiola One-A-Day
vit d3 5000iu One-A-Day
tudca 500mg One-A-Day
saffron 1 tab 2 times a day
Milk Thistle One-A-Day 50,000 mg
KETO fit with MCTs One-A-Day
Psyllium Husk 10g from 26-11
L-Carnitine 1ml day 600mg
COQ10 1 cap a day
Adrenal switch
Vitality switch
Liver detox
Multivitamin

- Hydration (Litres): 3L

- Notes: Felt bloated and burpy today, been having Nandos xxl hot sauce, not sure if that has caused it. also had the Wagu Burger, if im honest i dont think there was much difference in the taste so will stick with the cheaper ones from Grilled

Will be doing a 48hr fast so hope to feel better


3. Health Metrics

-----------------

- Weight: Do this on a Saturday kg

- Resting Heart Rate: 79

- Blood Pressure: 113/84 (Medicated)

- Blood Glucose: Take this on a Saturday

- Ketone Reading: Take this on a Saturday

- Mood / Mental State: Indifferent, have lowered my anti depressants to 10mg so will monitor

- Pain / Injuries: None,



4. Mindful Check

---------------

- Stress Level (1-10): 6

- Focus & Motivation (1-10) - 8

- Mental Clarity: 8

- Overall Emotional State: Feel a bit worn out and run down, think this is to feeling indifferent

5. Sleep

--------

- Hours Slept: 8:37 hours

- Sleep Quality: 88%

- Bedtime / Wake Time: 21:03 - 06:23

- Awake 0:42
- Light 4:52
- SWS (Deep) 1:21
- REM 2:24

Sleep aponia used machine only 0.6 events per hour,

- Sleep Aids Used: Please recommend ?

- Notes: Woke up with the heat and took a little while to get back off, was 13 events per hour when I was at my heaviest and before my machine would wake up unable to breath.



6. Body Check-In

----------------

- Visual Notes (Fat loss, muscle fullness, pump):

Starting to notice large veins in my forearm and biceps from training today

- Strength Gains / Losses: strength increasing from the beginning but increasing slower now

- Recovery Status: No recovery issues



- Other Observations:

Some sessions I am feeling stronger and can do more than others and then it can go back a bit, always feel that I am pushing myself


Peds and Peps -
————————
HGH 17 units 5iu
TRT teste 250 1ml
GHK-Cu 15units 5mg
Reta 1.5mg
MT-2 Maintenance dose 10units
L-Carnitine 100 units
BPC 10 / TB 10 20mg

Notes: MT2 has change the colour of my beard from white and ginger to white and dark brown / black

training is good, finally a big day @JasonM50 you think 4 carbs? thats perfect Im happy, how deep in ketosis?
lat pulls really high today nice!


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

 

[JasonM50]

training is good, finally a big day @JasonM50 you think 4 carbs? thats perfect Im happy, how deep in ketosis?
lat pulls really high today nice!


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

will do my bloods on Saturday so will update them then, in fairness it probably is more carbs as i have not added supps, some dont even show up on crone so may have to go back to my fitness pal

 

[Dreamer]

Monday 01/01/26 Back / Biceps Day 2

=========================

As promised with much liberation from @Dreamer below is todays log


1. Training

-----------

Back / Biceps Day 2

Thursday, 01 Jan, 2026 at 7:01am


Elliptical Trainer

Warm up 5 mins Level 13



Lat Pulldown - Close Grip (Cable)

Set W: 40 kg x 12

Set W: 60 kg x 12

Set 1: 80 kg x 12



Iso - Lateral Row (Machine)

Set W: 15 kg x 12

Set W: 25 kg x 12

Set 1: 35 kg x 12



Pull Up (Assisted)

Set W: 12 reps -65Kg

Set W: 12 reps -60Kg

Set 1: 12 reps -50Kg



Dumbbell Row

Set W: 15 kg x 12

Set W: 22.5 kg x 12

Set 1: 32.5 kg x 12



Preacher Curl (Machine)

Set W: 12 kg x 12

Set W: 19 kg x 12

Set 1: 26 kg x 12



Hammer Curl (Dumbbell)

Set W: 12.5 kg x 12

Set W: 15 kg x 12

Set 1: 17.5 kg x 12

Treadmill (Walking)

Incline 5 Speed 4

30 mins 4km


-- Training Mood & Energy (1-10): 8- Felt good in the gym, hit the sauna afterwards.



2. Nutrition

------------

- Calories Consumed: 2202.3

- Macros

- Protein: 239.3

- Carbs: 4.6

- Fats: 130.9

- Supplements:

my brainco gut repair 1 scoop morning
creatine monohydrate 5g morning x1 evening x1
magnesium glycinate 1150mg one tablet twice a day
zinc 30mg One-A-Day
nac with selenium and molybdenum One-A-Day
vit k2 + ubiquinol One-A-Day
glycine 1000mg Two-A-Day
vitb12 One-A-Day
high strength omega 3 One-A-Day
rhodiola One-A-Day
vit d3 5000iu One-A-Day
tudca 500mg One-A-Day
saffron 1 tab 2 times a day
Milk Thistle One-A-Day 50,000 mg
KETO fit with MCTs One-A-Day
Psyllium Husk 10g from 26-11
L-Carnitine 1ml day 600mg
COQ10 1 cap a day
Adrenal switch
Vitality switch
Liver detox
Multivitamin

- Hydration (Litres): 3L

- Notes: Felt bloated and burpy today, been having Nandos xxl hot sauce, not sure if that has caused it. also had the Wagu Burger, if im honest i dont think there was much difference in the taste so will stick with the cheaper ones from Grilled

Will be doing a 48hr fast so hope to feel better


3. Health Metrics

-----------------

- Weight: Do this on a Saturday kg

- Resting Heart Rate: 79

- Blood Pressure: 113/84 (Medicated)

- Blood Glucose: Take this on a Saturday

- Ketone Reading: Take this on a Saturday

- Mood / Mental State: Indifferent, have lowered my anti depressants to 10mg so will monitor

- Pain / Injuries: None,



4. Mindful Check

---------------

- Stress Level (1-10): 6

- Focus & Motivation (1-10) - 8

- Mental Clarity: 8

- Overall Emotional State: Feel a bit worn out and run down, think this is to feeling indifferent

5. Sleep

--------

- Hours Slept: 8:37 hours

- Sleep Quality: 88%

- Bedtime / Wake Time: 21:03 - 06:23

- Awake 0:42
- Light 4:52
- SWS (Deep) 1:21
- REM 2:24

Sleep aponia used machine only 0.6 events per hour,

- Sleep Aids Used: Please recommend ?

- Notes: Woke up with the heat and took a little while to get back off, was 13 events per hour when I was at my heaviest and before my machine would wake up unable to breath.



6. Body Check-In

----------------

- Visual Notes (Fat loss, muscle fullness, pump):

Starting to notice large veins in my forearm and biceps from training today

- Strength Gains / Losses: strength increasing from the beginning but increasing slower now

- Recovery Status: No recovery issues



- Other Observations:

Some sessions I am feeling stronger and can do more than others and then it can go back a bit, always feel that I am pushing myself


Peds and Peps -
————————
HGH 17 units 5iu
TRT teste 250 1ml
GHK-Cu 15units 5mg
Reta 1.5mg
MT-2 Maintenance dose 10units
L-Carnitine 100 units
BPC 10 / TB 10 20mg

Notes: MT2 has change the colour of my beard from white and ginger to white and dark brown / black

Glad I could be of some help - mate my beard is now dark brown also where it used to be a bit ginger, amazing stuff this peptide.

Love that your tracking your health metrics - BP in a good spot.

Nice update

 

[LevButlerov]

waiting on bloods

will do my bloods on Saturday so will update them then, in fairness it probably is more carbs as i have not added supps, some dont even show up on crone so may have to go back to my fitness pal

 

[JasonM50]

Glad I could be of some help - mate my beard is now dark brown also where it used to be a bit ginger, amazing stuff this peptide.

Love that your tracking your health metrics - BP in a good spot.

Nice update

Thanks brother, i had no shame in stealing from your format, at least i tagged you abd gave you the credit i suppose

 

[Dreamer]

Thanks brother, i had no shame in stealing from your format, at least i tagged you abd gave you the credit i suppose

Not at all! Loving your log . Kicking goals for sure

 

[JasonM50]

Quads / Calves

Friday 02/01/26

=========================

@Dreamer shamelessly liberated inspired Log


1. Training

-----------

Quads / Calves Day 3

Friday, 02 Jan, 2026 at 7:16am


Elliptical Trainer

Warm up 5 mins Level 13



Leg Extension (Machine)

Set W: 60 kg x 12

Set W: 75 kg x 12

Set 1: 90 kg x 12
Weight Volume & 1RM Trophies



Single Leg Press (Machine)

Set W: 50 kg x 12

Set W: 60 kg x 12

Set 1: 80 kg x 12



Hack Squat (Machine)

Set W: 80 kg x 12

Set W: 120 kg x 12

Set 1: 160 kg x 12



Hip Adduction (Machine)

Set W: 35 kg x 12

Set W: 50 kg x 12

Set 1: 70 kg x 12
Weight Volume & 1RM Trophies



Standing Calf Raise (Machine)

Set W: 55 kg x 12

Set W: 75 kg x 12

Set 1: 95 kg x 12
Weight Volume & 1RM Trophies


Seated Calf Raise

Set W: 40 kg x 12

Set W: 60 kg x 12

Set 1: 70 kg x 12

Treadmill (Walking)

Incline 5 Speed 4

30 mins 2km


-- Training Mood & Energy (1-10): 7- Felt tired heading to the gym as not a great nights sleep, still put in a good effort in the gym,



2. Nutrition

------------

- Calories Consumed: Doing a 48hr fast so no food today, feeling hungry now and went out to dinner with the family and watched them eat but just had a no sugar drink

- Macros

- Protein:

- Carbs:

- Fats:

- Supplements:

my brainco gut repair 1 scoop morning
creatine monohydrate 5g morning x1 evening x1
magnesium glycinate 1150mg one tablet twice a day
zinc 30mg One-A-Day
nac with selenium and molybdenum One-A-Day
vit k2 + ubiquinol One-A-Day
glycine 1000mg Two-A-Day
vitb12 One-A-Day
high strength omega 3 One-A-Day
rhodiola One-A-Day
vit d3 5000iu One-A-Day
tudca 500mg One-A-Day
saffron 1 tab 2 times a day
Milk Thistle One-A-Day 50,000 mg
KETO fit with MCTs One-A-Day
Psyllium Husk 10g from 26-11
L-Carnitine 1ml day 600mg
COQ10 1 cap a day
Adrenal switch
Vitality switch
Liver detox
Multivitamin

- Hydration (Litres): 3L

- Notes: Had stomach ache today, took lunch time supps that are meant to be taken with food, thought it would be okay, lesson learnt, on fasting days no supplements that require taking with food, idiot it tells you on the packet ,



3. Health Metrics

-----------------

- Weight: Do this on a Saturday kg

- Resting Heart Rate: 80

- Blood Pressure: 123/86 (Medicated)

- Blood Glucose: 4.2mmol/L HCT 43%

- Ketone Reading: Take this on a Saturday

- Mood / Mental State: ok, sucked going back into work for the 1 day but was quiet so win some lose some

- Pain / Injuries: None,



4. Mindful Check

---------------

- Stress Level (1-10): 6

- Focus & Motivation (1-10) - 7

- Mental Clarity: 7

- Overall Emotional State: Took an antihistamine total as nose running and sure enough cleared up, cant see it being hayfever but something has triggered me


5. Sleep

--------

- Hours Slept: 7:24 hours

- Sleep Quality: 83%

- Bedtime / Wake Time: 21:07 - 06:03

- Awake 1:32
- Light 4:20
- SWS (Deep) 1:10
- REM 1:54
- Restorative sleep 3:04

Sleep aponia used machine 2.8 events per hour up 2.2 events on previous night,

- Sleep Aids Used: None, going to try Melatonin tonight

- Notes: Woke up with the heat and the woke again after 3am and was gone 4 before I fell asleep again,



6. Body Check-In

----------------

- Visual Notes (Fat loss, muscle fullness, pump): Like seeing some shape in my quads when I was doing leg extension

- Strength Gains / Losses: strength increasing slowly

- Recovery Status: No recovery issues



- Other Observations:

Had a bit of an epiphany today, checked with @Gains Man and with the 1 working set once I can do 12 reps comfortable I need to increase working set and work back up to 12 reps, the way I have been working is only increasing once I felt I could do 12 reps of the higher weight, so will start to see lower reps on working set but hopefully this will help with strength gain. who said old dogs cant learn new tricks


Peds and Peps -
————————
HGH 17 units 5iu
GHK-Cu 15units 5mg
NAD+ 12.5 units 25mg
L-Carnitine 100 units
BPC 10 / TB 10 20mg

Notes:

 

[waggat]

Quads / Calves

Friday 02/01/26

=========================

@Dreamer shamelessly liberated inspired Log


1. Training

-----------

Quads / Calves Day 3

Friday, 02 Jan, 2026 at 7:16am


Elliptical Trainer

Warm up 5 mins Level 13



Leg Extension (Machine)

Set W: 60 kg x 12

Set W: 75 kg x 12

Set 1: 90 kg x 12
Weight Volume & 1RM Trophies



Single Leg Press (Machine)

Set W: 50 kg x 12

Set W: 60 kg x 12

Set 1: 80 kg x 12



Hack Squat (Machine)

Set W: 80 kg x 12

Set W: 120 kg x 12

Set 1: 160 kg x 12



Hip Adduction (Machine)

Set W: 35 kg x 12

Set W: 50 kg x 12

Set 1: 70 kg x 12
Weight Volume & 1RM Trophies



Standing Calf Raise (Machine)

Set W: 55 kg x 12

Set W: 75 kg x 12

Set 1: 95 kg x 12
Weight Volume & 1RM Trophies


Seated Calf Raise

Set W: 40 kg x 12

Set W: 60 kg x 12

Set 1: 70 kg x 12

Treadmill (Walking)

Incline 5 Speed 4

30 mins 2km


-- Training Mood & Energy (1-10): 7- Felt tired heading to the gym as not a great nights sleep, still put in a good effort in the gym,



2. Nutrition

------------

- Calories Consumed: Doing a 48hr fast so no food today, feeling hungry now and went out to dinner with the family and watched them eat but just had a no sugar drink

- Macros

- Protein:

- Carbs:

- Fats:

- Supplements:

my brainco gut repair 1 scoop morning
creatine monohydrate 5g morning x1 evening x1
magnesium glycinate 1150mg one tablet twice a day
zinc 30mg One-A-Day
nac with selenium and molybdenum One-A-Day
vit k2 + ubiquinol One-A-Day
glycine 1000mg Two-A-Day
vitb12 One-A-Day
high strength omega 3 One-A-Day
rhodiola One-A-Day
vit d3 5000iu One-A-Day
tudca 500mg One-A-Day
saffron 1 tab 2 times a day
Milk Thistle One-A-Day 50,000 mg
KETO fit with MCTs One-A-Day
Psyllium Husk 10g from 26-11
L-Carnitine 1ml day 600mg
COQ10 1 cap a day
Adrenal switch
Vitality switch
Liver detox
Multivitamin

- Hydration (Litres): 3L

- Notes: Had stomach ache today, took lunch time supps that are meant to be taken with food, thought it would be okay, lesson learnt, on fasting days no supplements that require taking with food, idiot it tells you on the packet ,



3. Health Metrics

-----------------

- Weight: Do this on a Saturday kg

- Resting Heart Rate: 80

- Blood Pressure: 123/86 (Medicated)

- Blood Glucose: 4.2mmol/L HCT 43%

- Ketone Reading: Take this on a Saturday

- Mood / Mental State: ok, sucked going back into work for the 1 day but was quiet so win some lose some

- Pain / Injuries: None,



4. Mindful Check

---------------

- Stress Level (1-10): 6

- Focus & Motivation (1-10) - 7

- Mental Clarity: 7

- Overall Emotional State: Took an antihistamine total as nose running and sure enough cleared up, cant see it being hayfever but something has triggered me


5. Sleep

--------

- Hours Slept: 7:24 hours

- Sleep Quality: 83%

- Bedtime / Wake Time: 21:07 - 06:03

- Awake 1:32
- Light 4:20
- SWS (Deep) 1:10
- REM 1:54
- Restorative sleep 3:04

Sleep aponia used machine 2.8 events per hour up 2.2 events on previous night,

- Sleep Aids Used: None, going to try Melatonin tonight

- Notes: Woke up with the heat and the woke again after 3am and was gone 4 before I fell asleep again,



6. Body Check-In

----------------

- Visual Notes (Fat loss, muscle fullness, pump): Like seeing some shape in my quads when I was doing leg extension

- Strength Gains / Losses: strength increasing slowly

- Recovery Status: No recovery issues



- Other Observations:

Had a bit of an epiphany today, checked with @Gains Man and with the 1 working set once I can do 12 reps comfortable I need to increase working set and work back up to 12 reps, the way I have been working is only increasing once I felt I could do 12 reps of the higher weight, so will start to see lower reps on working set but hopefully this will help with strength gain. who said old dogs cant learn new tricks


Peds and Peps -
————————
HGH 17 units 5iu
GHK-Cu 15units 5mg
NAD+ 12.5 units 25mg
L-Carnitine 100 units
BPC 10 / TB 10 20mg

Notes:

Really good looking leg workout despite feeling tired mate. 160kg hack squats is huge!

Awesome detail with the new layout. You've got everything dialled in now. Can't wait to see where you take this.

 

[JasonM50]

Thanks brother, cant takr the credit for the layout, @Dreamer has all the coodos for rhat, guess there is a lesson there for new people starting out, make sure you are reading other peoples logs as there is alot to learn from the evo family

 

[LevButlerov]

Quads / Calves

Friday 02/01/26

=========================

@Dreamer shamelessly liberated inspired Log


1. Training

-----------

Quads / Calves Day 3

Friday, 02 Jan, 2026 at 7:16am


Elliptical Trainer

Warm up 5 mins Level 13



Leg Extension (Machine)

Set W: 60 kg x 12

Set W: 75 kg x 12

Set 1: 90 kg x 12
Weight Volume & 1RM Trophies



Single Leg Press (Machine)

Set W: 50 kg x 12

Set W: 60 kg x 12

Set 1: 80 kg x 12



Hack Squat (Machine)

Set W: 80 kg x 12

Set W: 120 kg x 12

Set 1: 160 kg x 12



Hip Adduction (Machine)

Set W: 35 kg x 12

Set W: 50 kg x 12

Set 1: 70 kg x 12
Weight Volume & 1RM Trophies



Standing Calf Raise (Machine)

Set W: 55 kg x 12

Set W: 75 kg x 12

Set 1: 95 kg x 12
Weight Volume & 1RM Trophies


Seated Calf Raise

Set W: 40 kg x 12

Set W: 60 kg x 12

Set 1: 70 kg x 12

Treadmill (Walking)

Incline 5 Speed 4

30 mins 2km


-- Training Mood & Energy (1-10): 7- Felt tired heading to the gym as not a great nights sleep, still put in a good effort in the gym,



2. Nutrition

------------

- Calories Consumed: Doing a 48hr fast so no food today, feeling hungry now and went out to dinner with the family and watched them eat but just had a no sugar drink

- Macros

- Protein:

- Carbs:

- Fats:

- Supplements:

my brainco gut repair 1 scoop morning
creatine monohydrate 5g morning x1 evening x1
magnesium glycinate 1150mg one tablet twice a day
zinc 30mg One-A-Day
nac with selenium and molybdenum One-A-Day
vit k2 + ubiquinol One-A-Day
glycine 1000mg Two-A-Day
vitb12 One-A-Day
high strength omega 3 One-A-Day
rhodiola One-A-Day
vit d3 5000iu One-A-Day
tudca 500mg One-A-Day
saffron 1 tab 2 times a day
Milk Thistle One-A-Day 50,000 mg
KETO fit with MCTs One-A-Day
Psyllium Husk 10g from 26-11
L-Carnitine 1ml day 600mg
COQ10 1 cap a day
Adrenal switch
Vitality switch
Liver detox
Multivitamin

- Hydration (Litres): 3L

- Notes: Had stomach ache today, took lunch time supps that are meant to be taken with food, thought it would be okay, lesson learnt, on fasting days no supplements that require taking with food, idiot it tells you on the packet ,



3. Health Metrics

-----------------

- Weight: Do this on a Saturday kg

- Resting Heart Rate: 80

- Blood Pressure: 123/86 (Medicated)

- Blood Glucose: 4.2mmol/L HCT 43%

- Ketone Reading: Take this on a Saturday

- Mood / Mental State: ok, sucked going back into work for the 1 day but was quiet so win some lose some

- Pain / Injuries: None,



4. Mindful Check

---------------

- Stress Level (1-10): 6

- Focus & Motivation (1-10) - 7

- Mental Clarity: 7

- Overall Emotional State: Took an antihistamine total as nose running and sure enough cleared up, cant see it being hayfever but something has triggered me


5. Sleep

--------

- Hours Slept: 7:24 hours

- Sleep Quality: 83%

- Bedtime / Wake Time: 21:07 - 06:03

- Awake 1:32
- Light 4:20
- SWS (Deep) 1:10
- REM 1:54
- Restorative sleep 3:04

Sleep aponia used machine 2.8 events per hour up 2.2 events on previous night,

- Sleep Aids Used: None, going to try Melatonin tonight

- Notes: Woke up with the heat and the woke again after 3am and was gone 4 before I fell asleep again,



6. Body Check-In

----------------

- Visual Notes (Fat loss, muscle fullness, pump): Like seeing some shape in my quads when I was doing leg extension

- Strength Gains / Losses: strength increasing slowly

- Recovery Status: No recovery issues



- Other Observations:

Had a bit of an epiphany today, checked with @Gains Man and with the 1 working set once I can do 12 reps comfortable I need to increase working set and work back up to 12 reps, the way I have been working is only increasing once I felt I could do 12 reps of the higher weight, so will start to see lower reps on working set but hopefully this will help with strength gain. who said old dogs cant learn new tricks


Peds and Peps -
————————
HGH 17 units 5iu
GHK-Cu 15units 5mg
NAD+ 12.5 units 25mg
L-Carnitine 100 units
BPC 10 / TB 10 20mg

Notes:

Blood pressure staying steady @JasonM50 which supps caused you digestive issue?

48 hour fast is perfect, you must be feeling lean

 

[ROIDDERS]

Quads / Calves

Friday 02/01/26

=========================

@Dreamer shamelessly liberated inspired Log


1. Training

-----------

Quads / Calves Day 3

Friday, 02 Jan, 2026 at 7:16am


Elliptical Trainer

Warm up 5 mins Level 13



Leg Extension (Machine)

Set W: 60 kg x 12

Set W: 75 kg x 12

Set 1: 90 kg x 12
Weight Volume & 1RM Trophies



Single Leg Press (Machine)

Set W: 50 kg x 12

Set W: 60 kg x 12

Set 1: 80 kg x 12



Hack Squat (Machine)

Set W: 80 kg x 12

Set W: 120 kg x 12

Set 1: 160 kg x 12



Hip Adduction (Machine)

Set W: 35 kg x 12

Set W: 50 kg x 12

Set 1: 70 kg x 12
Weight Volume & 1RM Trophies



Standing Calf Raise (Machine)

Set W: 55 kg x 12

Set W: 75 kg x 12

Set 1: 95 kg x 12
Weight Volume & 1RM Trophies


Seated Calf Raise

Set W: 40 kg x 12

Set W: 60 kg x 12

Set 1: 70 kg x 12

Treadmill (Walking)

Incline 5 Speed 4

30 mins 2km


-- Training Mood & Energy (1-10): 7- Felt tired heading to the gym as not a great nights sleep, still put in a good effort in the gym,



2. Nutrition

------------

- Calories Consumed: Doing a 48hr fast so no food today, feeling hungry now and went out to dinner with the family and watched them eat but just had a no sugar drink

- Macros

- Protein:

- Carbs:

- Fats:

- Supplements:

my brainco gut repair 1 scoop morning
creatine monohydrate 5g morning x1 evening x1
magnesium glycinate 1150mg one tablet twice a day
zinc 30mg One-A-Day
nac with selenium and molybdenum One-A-Day
vit k2 + ubiquinol One-A-Day
glycine 1000mg Two-A-Day
vitb12 One-A-Day
high strength omega 3 One-A-Day
rhodiola One-A-Day
vit d3 5000iu One-A-Day
tudca 500mg One-A-Day
saffron 1 tab 2 times a day
Milk Thistle One-A-Day 50,000 mg
KETO fit with MCTs One-A-Day
Psyllium Husk 10g from 26-11
L-Carnitine 1ml day 600mg
COQ10 1 cap a day
Adrenal switch
Vitality switch
Liver detox
Multivitamin

- Hydration (Litres): 3L

- Notes: Had stomach ache today, took lunch time supps that are meant to be taken with food, thought it would be okay, lesson learnt, on fasting days no supplements that require taking with food, idiot it tells you on the packet ,



3. Health Metrics

-----------------

- Weight: Do this on a Saturday kg

- Resting Heart Rate: 80

- Blood Pressure: 123/86 (Medicated)

- Blood Glucose: 4.2mmol/L HCT 43%

- Ketone Reading: Take this on a Saturday

- Mood / Mental State: ok, sucked going back into work for the 1 day but was quiet so win some lose some

- Pain / Injuries: None,



4. Mindful Check

---------------

- Stress Level (1-10): 6

- Focus & Motivation (1-10) - 7

- Mental Clarity: 7

- Overall Emotional State: Took an antihistamine total as nose running and sure enough cleared up, cant see it being hayfever but something has triggered me


5. Sleep

--------

- Hours Slept: 7:24 hours

- Sleep Quality: 83%

- Bedtime / Wake Time: 21:07 - 06:03

- Awake 1:32
- Light 4:20
- SWS (Deep) 1:10
- REM 1:54
- Restorative sleep 3:04

Sleep aponia used machine 2.8 events per hour up 2.2 events on previous night,

- Sleep Aids Used: None, going to try Melatonin tonight

- Notes: Woke up with the heat and the woke again after 3am and was gone 4 before I fell asleep again,



6. Body Check-In

----------------

- Visual Notes (Fat loss, muscle fullness, pump): Like seeing some shape in my quads when I was doing leg extension

- Strength Gains / Losses: strength increasing slowly

- Recovery Status: No recovery issues



- Other Observations:

Had a bit of an epiphany today, checked with @Gains Man and with the 1 working set once I can do 12 reps comfortable I need to increase working set and work back up to 12 reps, the way I have been working is only increasing once I felt I could do 12 reps of the higher weight, so will start to see lower reps on working set but hopefully this will help with strength gain. who said old dogs cant learn new tricks


Peds and Peps -
————————
HGH 17 units 5iu
GHK-Cu 15units 5mg
NAD+ 12.5 units 25mg
L-Carnitine 100 units
BPC 10 / TB 10 20mg

Notes:

This is one hell of an update, man. Looking really good. I like how you're taking a look at different logs and getting ideas from people. @JasonM50

 

[stevesmi]

Quads / Calves

Friday 02/01/26

=========================

@Dreamer shamelessly liberated inspired Log


1. Training

-----------

Quads / Calves Day 3

Friday, 02 Jan, 2026 at 7:16am


Elliptical Trainer

Warm up 5 mins Level 13



Leg Extension (Machine)

Set W: 60 kg x 12

Set W: 75 kg x 12

Set 1: 90 kg x 12
Weight Volume & 1RM Trophies



Single Leg Press (Machine)

Set W: 50 kg x 12

Set W: 60 kg x 12

Set 1: 80 kg x 12



Hack Squat (Machine)

Set W: 80 kg x 12

Set W: 120 kg x 12

Set 1: 160 kg x 12



Hip Adduction (Machine)

Set W: 35 kg x 12

Set W: 50 kg x 12

Set 1: 70 kg x 12
Weight Volume & 1RM Trophies



Standing Calf Raise (Machine)

Set W: 55 kg x 12

Set W: 75 kg x 12

Set 1: 95 kg x 12
Weight Volume & 1RM Trophies


Seated Calf Raise

Set W: 40 kg x 12

Set W: 60 kg x 12

Set 1: 70 kg x 12

Treadmill (Walking)

Incline 5 Speed 4

30 mins 2km


-- Training Mood & Energy (1-10): 7- Felt tired heading to the gym as not a great nights sleep, still put in a good effort in the gym,



2. Nutrition

------------

- Calories Consumed: Doing a 48hr fast so no food today, feeling hungry now and went out to dinner with the family and watched them eat but just had a no sugar drink

- Macros

- Protein:

- Carbs:

- Fats:

- Supplements:

my brainco gut repair 1 scoop morning
creatine monohydrate 5g morning x1 evening x1
magnesium glycinate 1150mg one tablet twice a day
zinc 30mg One-A-Day
nac with selenium and molybdenum One-A-Day
vit k2 + ubiquinol One-A-Day
glycine 1000mg Two-A-Day
vitb12 One-A-Day
high strength omega 3 One-A-Day
rhodiola One-A-Day
vit d3 5000iu One-A-Day
tudca 500mg One-A-Day
saffron 1 tab 2 times a day
Milk Thistle One-A-Day 50,000 mg
KETO fit with MCTs One-A-Day
Psyllium Husk 10g from 26-11
L-Carnitine 1ml day 600mg
COQ10 1 cap a day
Adrenal switch
Vitality switch
Liver detox
Multivitamin

- Hydration (Litres): 3L

- Notes: Had stomach ache today, took lunch time supps that are meant to be taken with food, thought it would be okay, lesson learnt, on fasting days no supplements that require taking with food, idiot it tells you on the packet ,



3. Health Metrics

-----------------

- Weight: Do this on a Saturday kg

- Resting Heart Rate: 80

- Blood Pressure: 123/86 (Medicated)

- Blood Glucose: 4.2mmol/L HCT 43%

- Ketone Reading: Take this on a Saturday

- Mood / Mental State: ok, sucked going back into work for the 1 day but was quiet so win some lose some

- Pain / Injuries: None,



4. Mindful Check

---------------

- Stress Level (1-10): 6

- Focus & Motivation (1-10) - 7

- Mental Clarity: 7

- Overall Emotional State: Took an antihistamine total as nose running and sure enough cleared up, cant see it being hayfever but something has triggered me


5. Sleep

--------

- Hours Slept: 7:24 hours

- Sleep Quality: 83%

- Bedtime / Wake Time: 21:07 - 06:03

- Awake 1:32
- Light 4:20
- SWS (Deep) 1:10
- REM 1:54
- Restorative sleep 3:04

Sleep aponia used machine 2.8 events per hour up 2.2 events on previous night,

- Sleep Aids Used: None, going to try Melatonin tonight

- Notes: Woke up with the heat and the woke again after 3am and was gone 4 before I fell asleep again,



6. Body Check-In

----------------

- Visual Notes (Fat loss, muscle fullness, pump): Like seeing some shape in my quads when I was doing leg extension

- Strength Gains / Losses: strength increasing slowly

- Recovery Status: No recovery issues



- Other Observations:

Had a bit of an epiphany today, checked with @Gains Man and with the 1 working set once I can do 12 reps comfortable I need to increase working set and work back up to 12 reps, the way I have been working is only increasing once I felt I could do 12 reps of the higher weight, so will start to see lower reps on working set but hopefully this will help with strength gain. who said old dogs cant learn new tricks


Peds and Peps -
————————
HGH 17 units 5iu
GHK-Cu 15units 5mg
NAD+ 12.5 units 25mg
L-Carnitine 100 units
BPC 10 / TB 10 20mg

Notes:

@JasonM50 heck of a job on this man. I like the peptides and Peds that you're putting together. I'm currently using TB-5 harder. I just finished around the BPC. It's really amazing stuff.

 

[2Thick]

Quads / Calves

Friday 02/01/26

=========================

@Dreamer shamelessly liberated inspired Log


1. Training

-----------

Quads / Calves Day 3

Friday, 02 Jan, 2026 at 7:16am


Elliptical Trainer

Warm up 5 mins Level 13



Leg Extension (Machine)

Set W: 60 kg x 12

Set W: 75 kg x 12

Set 1: 90 kg x 12
Weight Volume & 1RM Trophies



Single Leg Press (Machine)

Set W: 50 kg x 12

Set W: 60 kg x 12

Set 1: 80 kg x 12



Hack Squat (Machine)

Set W: 80 kg x 12

Set W: 120 kg x 12

Set 1: 160 kg x 12



Hip Adduction (Machine)

Set W: 35 kg x 12

Set W: 50 kg x 12

Set 1: 70 kg x 12
Weight Volume & 1RM Trophies



Standing Calf Raise (Machine)

Set W: 55 kg x 12

Set W: 75 kg x 12

Set 1: 95 kg x 12
Weight Volume & 1RM Trophies


Seated Calf Raise

Set W: 40 kg x 12

Set W: 60 kg x 12

Set 1: 70 kg x 12

Treadmill (Walking)

Incline 5 Speed 4

30 mins 2km


-- Training Mood & Energy (1-10): 7- Felt tired heading to the gym as not a great nights sleep, still put in a good effort in the gym,



2. Nutrition

------------

- Calories Consumed: Doing a 48hr fast so no food today, feeling hungry now and went out to dinner with the family and watched them eat but just had a no sugar drink

- Macros

- Protein:

- Carbs:

- Fats:

- Supplements:

my brainco gut repair 1 scoop morning
creatine monohydrate 5g morning x1 evening x1
magnesium glycinate 1150mg one tablet twice a day
zinc 30mg One-A-Day
nac with selenium and molybdenum One-A-Day
vit k2 + ubiquinol One-A-Day
glycine 1000mg Two-A-Day
vitb12 One-A-Day
high strength omega 3 One-A-Day
rhodiola One-A-Day
vit d3 5000iu One-A-Day
tudca 500mg One-A-Day
saffron 1 tab 2 times a day
Milk Thistle One-A-Day 50,000 mg
KETO fit with MCTs One-A-Day
Psyllium Husk 10g from 26-11
L-Carnitine 1ml day 600mg
COQ10 1 cap a day
Adrenal switch
Vitality switch
Liver detox
Multivitamin

- Hydration (Litres): 3L

- Notes: Had stomach ache today, took lunch time supps that are meant to be taken with food, thought it would be okay, lesson learnt, on fasting days no supplements that require taking with food, idiot it tells you on the packet ,



3. Health Metrics

-----------------

- Weight: Do this on a Saturday kg

- Resting Heart Rate: 80

- Blood Pressure: 123/86 (Medicated)

- Blood Glucose: 4.2mmol/L HCT 43%

- Ketone Reading: Take this on a Saturday

- Mood / Mental State: ok, sucked going back into work for the 1 day but was quiet so win some lose some

- Pain / Injuries: None,



4. Mindful Check

---------------

- Stress Level (1-10): 6

- Focus & Motivation (1-10) - 7

- Mental Clarity: 7

- Overall Emotional State: Took an antihistamine total as nose running and sure enough cleared up, cant see it being hayfever but something has triggered me


5. Sleep

--------

- Hours Slept: 7:24 hours

- Sleep Quality: 83%

- Bedtime / Wake Time: 21:07 - 06:03

- Awake 1:32
- Light 4:20
- SWS (Deep) 1:10
- REM 1:54
- Restorative sleep 3:04

Sleep aponia used machine 2.8 events per hour up 2.2 events on previous night,

- Sleep Aids Used: None, going to try Melatonin tonight

- Notes: Woke up with the heat and the woke again after 3am and was gone 4 before I fell asleep again,



6. Body Check-In

----------------

- Visual Notes (Fat loss, muscle fullness, pump): Like seeing some shape in my quads when I was doing leg extension

- Strength Gains / Losses: strength increasing slowly

- Recovery Status: No recovery issues



- Other Observations:

Had a bit of an epiphany today, checked with @Gains Man and with the 1 working set once I can do 12 reps comfortable I need to increase working set and work back up to 12 reps, the way I have been working is only increasing once I felt I could do 12 reps of the higher weight, so will start to see lower reps on working set but hopefully this will help with strength gain. who said old dogs cant learn new tricks


Peds and Peps -
————————
HGH 17 units 5iu
GHK-Cu 15units 5mg
NAD+ 12.5 units 25mg
L-Carnitine 100 units
BPC 10 / TB 10 20mg

Notes:

Nice job laying out your protocol. @JasonM50 should get some nice healing benefits from this stack. I really like it.

 

[ceo]

Quads / Calves

Friday 02/01/26

=========================

@Dreamer shamelessly liberated inspired Log


1. Training

-----------

Quads / Calves Day 3

Friday, 02 Jan, 2026 at 7:16am


Elliptical Trainer

Warm up 5 mins Level 13



Leg Extension (Machine)

Set W: 60 kg x 12

Set W: 75 kg x 12

Set 1: 90 kg x 12
Weight Volume & 1RM Trophies



Single Leg Press (Machine)

Set W: 50 kg x 12

Set W: 60 kg x 12

Set 1: 80 kg x 12



Hack Squat (Machine)

Set W: 80 kg x 12

Set W: 120 kg x 12

Set 1: 160 kg x 12



Hip Adduction (Machine)

Set W: 35 kg x 12

Set W: 50 kg x 12

Set 1: 70 kg x 12
Weight Volume & 1RM Trophies



Standing Calf Raise (Machine)

Set W: 55 kg x 12

Set W: 75 kg x 12

Set 1: 95 kg x 12
Weight Volume & 1RM Trophies


Seated Calf Raise

Set W: 40 kg x 12

Set W: 60 kg x 12

Set 1: 70 kg x 12

Treadmill (Walking)

Incline 5 Speed 4

30 mins 2km


-- Training Mood & Energy (1-10): 7- Felt tired heading to the gym as not a great nights sleep, still put in a good effort in the gym,



2. Nutrition

------------

- Calories Consumed: Doing a 48hr fast so no food today, feeling hungry now and went out to dinner with the family and watched them eat but just had a no sugar drink

- Macros

- Protein:

- Carbs:

- Fats:

- Supplements:

my brainco gut repair 1 scoop morning
creatine monohydrate 5g morning x1 evening x1
magnesium glycinate 1150mg one tablet twice a day
zinc 30mg One-A-Day
nac with selenium and molybdenum One-A-Day
vit k2 + ubiquinol One-A-Day
glycine 1000mg Two-A-Day
vitb12 One-A-Day
high strength omega 3 One-A-Day
rhodiola One-A-Day
vit d3 5000iu One-A-Day
tudca 500mg One-A-Day
saffron 1 tab 2 times a day
Milk Thistle One-A-Day 50,000 mg
KETO fit with MCTs One-A-Day
Psyllium Husk 10g from 26-11
L-Carnitine 1ml day 600mg
COQ10 1 cap a day
Adrenal switch
Vitality switch
Liver detox
Multivitamin

- Hydration (Litres): 3L

- Notes: Had stomach ache today, took lunch time supps that are meant to be taken with food, thought it would be okay, lesson learnt, on fasting days no supplements that require taking with food, idiot it tells you on the packet ,



3. Health Metrics

-----------------

- Weight: Do this on a Saturday kg

- Resting Heart Rate: 80

- Blood Pressure: 123/86 (Medicated)

- Blood Glucose: 4.2mmol/L HCT 43%

- Ketone Reading: Take this on a Saturday

- Mood / Mental State: ok, sucked going back into work for the 1 day but was quiet so win some lose some

- Pain / Injuries: None,



4. Mindful Check

---------------

- Stress Level (1-10): 6

- Focus & Motivation (1-10) - 7

- Mental Clarity: 7

- Overall Emotional State: Took an antihistamine total as nose running and sure enough cleared up, cant see it being hayfever but something has triggered me


5. Sleep

--------

- Hours Slept: 7:24 hours

- Sleep Quality: 83%

- Bedtime / Wake Time: 21:07 - 06:03

- Awake 1:32
- Light 4:20
- SWS (Deep) 1:10
- REM 1:54
- Restorative sleep 3:04

Sleep aponia used machine 2.8 events per hour up 2.2 events on previous night,

- Sleep Aids Used: None, going to try Melatonin tonight

- Notes: Woke up with the heat and the woke again after 3am and was gone 4 before I fell asleep again,



6. Body Check-In

----------------

- Visual Notes (Fat loss, muscle fullness, pump): Like seeing some shape in my quads when I was doing leg extension

- Strength Gains / Losses: strength increasing slowly

- Recovery Status: No recovery issues



- Other Observations:

Had a bit of an epiphany today, checked with @Gains Man and with the 1 working set once I can do 12 reps comfortable I need to increase working set and work back up to 12 reps, the way I have been working is only increasing once I felt I could do 12 reps of the higher weight, so will start to see lower reps on working set but hopefully this will help with strength gain. who said old dogs cant learn new tricks


Peds and Peps -
————————
HGH 17 units 5iu
GHK-Cu 15units 5mg
NAD+ 12.5 units 25mg
L-Carnitine 100 units
BPC 10 / TB 10 20mg

Notes:

@JasonM50 Bro, you are a true champion. This is a heck of an update on this one. I'm glad that you're keeping up the visual notes on the fat loss, muscle fullness, and pump. That's good.

 

[Ulter]

Thanks brother, cant takr the credit for the layout, @Dreamer has all the coodos for rhat, guess there is a lesson there for new people starting out, make sure you are reading other peoples logs as there is alot to learn from the evo family

Yes I hope you took time to read my log as well. I have a lot of information on there. I like your log as well, buddy. You are really kicking ass. @JasonM50

 

[JasonM50]

Blood pressure staying steady @JasonM50 which supps caused you digestive issue?

48 hour fast is perfect, you must be feeling lean

@LevButlerov Yeah felt a lot better today, had an interesting Ketone reading will post it in my log later

This is one hell of an update, man. Looking really good. I like how you're taking a look at different logs and getting ideas from people. @JasonM50

@ROIDDERS I have been looking at logs for a while but didnt really dawn on me to replicate what people where doing, at least it is clearer what i am doing

@JasonM50 heck of a job on this man. I like the peptides and Peds that you're putting together. I'm currently using TB-5 harder. I just finished around the BPC. It's really amazing stuff.

@stevesmi Yeah just doing a maintenance dose, dare i tempt fate and say that i currently don't have any new injury's, the idea is to use BP and TB to help with recovery and keep the injuries away

Nice job laying out your protocol. @JasonM50 should get some nice healing benefits from this stack. I really like it.

@2Thick Will have some new stuff to add to it once it arrives, Australia post said yesterday but it hasn't showed so think they are still behind, was hoping to get it to start Monday but hopefully will only be a few days at most

@JasonM50 Bro, you are a true champion. This is a heck of an update on this one. I'm glad that you're keeping up the visual notes on the fat loss, muscle fullness, and pump. That's good.

@ceo o Yeah stole that one from @Dreamer, starting to notice areas myself, once the redlight comes hoping that can help with the loose skin on the belly as the wife mentioned that it is noticeable now, was hoping GHK would help but don't think that can do that either.

Yes I hope you took time to read my log as well. I have a lot of information on there. I like your log as well, buddy. You are really kicking ass. @JasonM50

Thanks @Ulter, don't be surprised if you notice something familiar when checking my log in the future i have no morals when plagiarising something for my own use

Thank you all for the Evo love with new new (cough cough) layout.

 

[Dreamer]

Love how active you are on here man, your going to smash this

 

[LevButlerov]

@LevButlerov Yeah felt a lot better today, had an interesting Ketone reading will post it in my log later

do share please

 

[stevesmi]

@LevButlerov Yeah felt a lot better today, had an interesting Ketone reading will post it in my log later

@ROIDDERS I have been looking at logs for a while but didnt really dawn on me to replicate what people where doing, at least it is clearer what i am doing

@stevesmi Yeah just doing a maintenance dose, dare i tempt fate and say that i currently don't have any new injury's, the idea is to use BP and TB to help with recovery and keep the injuries away

@2Thick Will have some new stuff to add to it once it arrives, Australia post said yesterday but it hasn't showed so think they are still behind, was hoping to get it to start Monday but hopefully will only be a few days at most

@ceo o Yeah stole that one from @Dreamer, starting to notice areas myself, once the redlight comes hoping that can help with the loose skin on the belly as the wife mentioned that it is noticeable now, was hoping GHK would help but don't think that can do that either.

Thanks @Ulter, don't be surprised if you notice something familiar when checking my log in the future i have no morals when plagiarising something for my own use

Thank you all for the Evo love with new new (cough cough) layout.

Nice on these follow-ups

 

[Mobster]

Love how @Dreamer gets a heads up

 

[JasonM50]

Nice on these follow-ups

Once @FluffyBunny taught me how to do the quotes its so much easier and i dont miss anybody

 

[JasonM50]

Love how @Dreamer gets a heads up

Only fair, cant try and pass it off as my own work,

 

[JasonM50]

Rest Day Kinda



Treadmill / Abs



Saturday 03/01/26



=========================







1. Training



-----------



Treadmill / Abs Day 4



Saturday, 03 Jan, 2026 at 6:47am




Treadmill (Walking)



Incline 5 Speed 4



60 mins 4km



Crunch Superset



Set 1: 35



Set 2: 35



Set 3: 35

Trophy for Reps



Lying Leg Raise Superset



Set 1: 20



Set 2: 20



Set 3: 20

Trophy for Reps



-- Training Mood & Energy (1-10): 8- Felt pretty good waking up and was a nice rest session



2. Nutrition



------------

Had my OMAD meal, ate it all up with no problems or feeling full, amazing what a fast does

- Calories Consumed: 2197.5



- Macros



- Protein: 233.5



- Carbs: 10.7



- Fats: 132.00



- Supplements:



my brainco gut repair 1 scoop morning

creatine monohydrate 5g morning x1 evening x1

magnesium glycinate 1150mg one tablet twice a day

zinc 30mg One-A-Day

nac with selenium and molybdenum One-A-Day

vit k2 + ubiquinol One-A-Day

glycine 1000mg Two-A-Day

vitb12 One-A-Day

high strength omega 3 One-A-Day

rhodiola One-A-Day

vit d3 5000iu One-A-Day

tudca 500mg One-A-Day

saffron 1 tab 2 times a day

Milk Thistle One-A-Day 50,000 mg

KETO fit with MCTs One-A-Day

Psyllium Husk 10g from 26-11

L-Carnitine 1ml day 600mg

COQ10 1 cap a day

Adrenal switch

Vitality switch

Liver detox

Multivitamin



- Hydration (Litres): 2L



- Notes: Went shopping in Coles, walked past the bakery section while the fresh bread cooking, wow that is about the only thing I have craved since the carnivore journey. Think i need to be drinking more water, will pick up some carbonated water and maybe some sugar free juice to put in it.




3. Health Metrics



-----------------



- Weight: 118.7 kg was scale at XOfit, I am changing training dates next week so I will use the same scale for weigh in, just means moving weigh in to a Friday



- Resting Heart Rate: 77



- Blood Pressure: 106/79 (Medicated)



- Blood Glucose: 3.8mmol/L HCT 34%


@LevButlerov
- Ketone Reading: First reading Hi, took another reading Hi, basically Ketones above the level that the machine can read says seek medical attention but guessing that would be if you wasn't doing the Carnivore diet.

The maximum ketone reading for the LifeSmart blood ketone monitoring system is 8.0 mmol/L. Readings higher than this range will display as "HI" on the meter.



- Mood / Mental State: Felt pretty good today, made the wife a chopping board to go over the gas range.



- Pain / Injuries: None,







4. Mindful Check



---------------



- Stress Level (1-10): 4



- Focus & Motivation (1-10) - 7



- Mental Clarity: 7



- Overall Emotional State: Felt pretty good, some midday intimacy with the wife went down well





5. Sleep



--------



- Hours Slept: 9:16 hours



- Sleep Quality: 91%



- Bedtime / Wake Time: 19:49 - 06:19



- Awake :38

- Light 5:29

- SWS (Deep) 1:41

- REM 2:06

- Restorative sleep 3:47



Sleep aponia used machine 0.4 events down per hour 2.4 events on previous night,



- Sleep Aids Used: Melatonin



- Notes: Felt pretty rested, got up a few times for bathroom breaks







6. Body Check-In



----------------



- Visual Notes (Fat loss, muscle fullness, pump): Rest day so not a lot going on to report



- Strength Gains / Losses: Additional reps for both Ab exercises



- Recovery Status: No recovery issues



- Other Observations: Wife has mentioned she can notice the skin on my torso starting to look loose, anyone have this and has anything helped ?




Peds and Peps -

————————

HGH 17 units 5iu

GHK-Cu 15units 5mg

MT2 500mcg 10units

L-Carnitine 100 units

BPC 10 / TB 10 20mg



Notes:

 

[stevesmi]

Once @FluffyBunny taught me how to do the quotes its so much easier and i dont miss anybody

Haha nice

 

[ballin2504]

Quads / Calves

Friday 02/01/26

=========================

@Dreamer shamelessly liberated inspired Log


1. Training

-----------

Quads / Calves Day 3

Friday, 02 Jan, 2026 at 7:16am


Elliptical Trainer

Warm up 5 mins Level 13



Leg Extension (Machine)

Set W: 60 kg x 12

Set W: 75 kg x 12

Set 1: 90 kg x 12
Weight Volume & 1RM Trophies



Single Leg Press (Machine)

Set W: 50 kg x 12

Set W: 60 kg x 12

Set 1: 80 kg x 12



Hack Squat (Machine)

Set W: 80 kg x 12

Set W: 120 kg x 12

Set 1: 160 kg x 12



Hip Adduction (Machine)

Set W: 35 kg x 12

Set W: 50 kg x 12

Set 1: 70 kg x 12
Weight Volume & 1RM Trophies



Standing Calf Raise (Machine)

Set W: 55 kg x 12

Set W: 75 kg x 12

Set 1: 95 kg x 12
Weight Volume & 1RM Trophies


Seated Calf Raise

Set W: 40 kg x 12

Set W: 60 kg x 12

Set 1: 70 kg x 12

Treadmill (Walking)

Incline 5 Speed 4

30 mins 2km


-- Training Mood & Energy (1-10): 7- Felt tired heading to the gym as not a great nights sleep, still put in a good effort in the gym,



2. Nutrition

------------

- Calories Consumed: Doing a 48hr fast so no food today, feeling hungry now and went out to dinner with the family and watched them eat but just had a no sugar drink

- Macros

- Protein:

- Carbs:

- Fats:

- Supplements:

my brainco gut repair 1 scoop morning
creatine monohydrate 5g morning x1 evening x1
magnesium glycinate 1150mg one tablet twice a day
zinc 30mg One-A-Day
nac with selenium and molybdenum One-A-Day
vit k2 + ubiquinol One-A-Day
glycine 1000mg Two-A-Day
vitb12 One-A-Day
high strength omega 3 One-A-Day
rhodiola One-A-Day
vit d3 5000iu One-A-Day
tudca 500mg One-A-Day
saffron 1 tab 2 times a day
Milk Thistle One-A-Day 50,000 mg
KETO fit with MCTs One-A-Day
Psyllium Husk 10g from 26-11
L-Carnitine 1ml day 600mg
COQ10 1 cap a day
Adrenal switch
Vitality switch
Liver detox
Multivitamin

- Hydration (Litres): 3L

- Notes: Had stomach ache today, took lunch time supps that are meant to be taken with food, thought it would be okay, lesson learnt, on fasting days no supplements that require taking with food, idiot it tells you on the packet ,



3. Health Metrics

-----------------

- Weight: Do this on a Saturday kg

- Resting Heart Rate: 80

- Blood Pressure: 123/86 (Medicated)

- Blood Glucose: 4.2mmol/L HCT 43%

- Ketone Reading: Take this on a Saturday

- Mood / Mental State: ok, sucked going back into work for the 1 day but was quiet so win some lose some

- Pain / Injuries: None,



4. Mindful Check

---------------

- Stress Level (1-10): 6

- Focus & Motivation (1-10) - 7

- Mental Clarity: 7

- Overall Emotional State: Took an antihistamine total as nose running and sure enough cleared up, cant see it being hayfever but something has triggered me


5. Sleep

--------

- Hours Slept: 7:24 hours

- Sleep Quality: 83%

- Bedtime / Wake Time: 21:07 - 06:03

- Awake 1:32
- Light 4:20
- SWS (Deep) 1:10
- REM 1:54
- Restorative sleep 3:04

Sleep aponia used machine 2.8 events per hour up 2.2 events on previous night,

- Sleep Aids Used: None, going to try Melatonin tonight

- Notes: Woke up with the heat and the woke again after 3am and was gone 4 before I fell asleep again,



6. Body Check-In

----------------

- Visual Notes (Fat loss, muscle fullness, pump): Like seeing some shape in my quads when I was doing leg extension

- Strength Gains / Losses: strength increasing slowly

- Recovery Status: No recovery issues



- Other Observations:

Had a bit of an epiphany today, checked with @Gains Man and with the 1 working set once I can do 12 reps comfortable I need to increase working set and work back up to 12 reps, the way I have been working is only increasing once I felt I could do 12 reps of the higher weight, so will start to see lower reps on working set but hopefully this will help with strength gain. who said old dogs cant learn new tricks


Peds and Peps -
————————
HGH 17 units 5iu
GHK-Cu 15units 5mg
NAD+ 12.5 units 25mg
L-Carnitine 100 units
BPC 10 / TB 10 20mg

Notes:

@JasonM50 nice work big guy! Looks like it’s going good for you brother

 

[LevButlerov]

Rest Day Kinda



Treadmill / Abs



Saturday 03/01/26



=========================







1. Training



-----------



Treadmill / Abs Day 4



Saturday, 03 Jan, 2026 at 6:47am




Treadmill (Walking)



Incline 5 Speed 4



60 mins 4km



Crunch Superset



Set 1: 35



Set 2: 35



Set 3: 35

Trophy for Reps



Lying Leg Raise Superset



Set 1: 20



Set 2: 20



Set 3: 20

Trophy for Reps



-- Training Mood & Energy (1-10): 8- Felt pretty good waking up and was a nice rest session



2. Nutrition



------------

Had my OMAD meal, ate it all up with no problems or feeling full, amazing what a fast does

- Calories Consumed: 2197.5



- Macros



- Protein: 233.5



- Carbs: 10.7



- Fats: 132.00



- Supplements:



my brainco gut repair 1 scoop morning

creatine monohydrate 5g morning x1 evening x1

magnesium glycinate 1150mg one tablet twice a day

zinc 30mg One-A-Day

nac with selenium and molybdenum One-A-Day

vit k2 + ubiquinol One-A-Day

glycine 1000mg Two-A-Day

vitb12 One-A-Day

high strength omega 3 One-A-Day

rhodiola One-A-Day

vit d3 5000iu One-A-Day

tudca 500mg One-A-Day

saffron 1 tab 2 times a day

Milk Thistle One-A-Day 50,000 mg

KETO fit with MCTs One-A-Day

Psyllium Husk 10g from 26-11

L-Carnitine 1ml day 600mg

COQ10 1 cap a day

Adrenal switch

Vitality switch

Liver detox

Multivitamin



- Hydration (Litres): 2L



- Notes: Went shopping in Coles, walked past the bakery section while the fresh bread cooking, wow that is about the only thing I have craved since the carnivore journey. Think i need to be drinking more water, will pick up some carbonated water and maybe some sugar free juice to put in it.




3. Health Metrics



-----------------



- Weight: 118.7 kg was scale at XOfit, I am changing training dates next week so I will use the same scale for weigh in, just means moving weigh in to a Friday



- Resting Heart Rate: 77



- Blood Pressure: 106/79 (Medicated)



- Blood Glucose: 3.8mmol/L HCT 34%


@LevButlerov
- Ketone Reading: First reading Hi, took another reading Hi, basically Ketones above the level that the machine can read says seek medical attention but guessing that would be if you wasn't doing the Carnivore diet.

The maximum ketone reading for the LifeSmart blood ketone monitoring system is 8.0 mmol/L. Readings higher than this range will display as "HI" on the meter.



- Mood / Mental State: Felt pretty good today, made the wife a chopping board to go over the gas range.



- Pain / Injuries: None,







4. Mindful Check



---------------



- Stress Level (1-10): 4



- Focus & Motivation (1-10) - 7



- Mental Clarity: 7



- Overall Emotional State: Felt pretty good, some midday intimacy with the wife went down well





5. Sleep



--------



- Hours Slept: 9:16 hours



- Sleep Quality: 91%



- Bedtime / Wake Time: 19:49 - 06:19



- Awake :38

- Light 5:29

- SWS (Deep) 1:41

- REM 2:06

- Restorative sleep 3:47



Sleep aponia used machine 0.4 events down per hour 2.4 events on previous night,



- Sleep Aids Used: Melatonin



- Notes: Felt pretty rested, got up a few times for bathroom breaks







6. Body Check-In



----------------



- Visual Notes (Fat loss, muscle fullness, pump): Rest day so not a lot going on to report



- Strength Gains / Losses: Additional reps for both Ab exercises



- Recovery Status: No recovery issues



- Other Observations: Wife has mentioned she can notice the skin on my torso starting to look loose, anyone have this and has anything helped ?




Peds and Peps -

————————

HGH 17 units 5iu

GHK-Cu 15units 5mg

MT2 500mcg 10units

L-Carnitine 100 units

BPC 10 / TB 10 20mg



Notes:

Good rest day but you did do some cardio which is good @JasonM50 the ketone reading you have is because you were fasted, a ton of ketones in the body, you need to increase your water intake at least 3-4L not 2L please bump

 

[JasonM50]

Good rest day but you did do some cardio which is good @JasonM50 the ketone reading you have is because you were fasted, a ton of ketones in the body, you need to increase your water intake at least 3-4L not 2L please bump

Yeah figured that was the case, been getting a little light headed when i stand up quickly

 

[JasonM50]

@JasonM50 nice work big guy! Looks like it’s going good for you brother

Feels like it, in rhe gym now trying out what i realised about the working set and the weights and going well

 

[LevButlerov]

Yeah figured that was the case, been getting a little light headed when i stand up quickly

more liquids and more electrolytes, how much electrolytes you have ED? @JasonM50

 

[JasonM50]

more liquids and more electrolytes, how much electrolytes you have ED? @JasonM50

Must admit i have been a bit lax on the electrolytes lately, need to sort that out too

 

[2Thick]

@2Thick Will have some new stuff to add to it once it arrives, Australia post said yesterday but it hasn't showed so think they are still behind, was hoping to get it to start Monday but hopefully will only be a few days at most

Well that's good news.

 

[LevButlerov]

Must admit i have been a bit lax on the electrolytes lately, need to sort that out too

add electrolytes and taurine ed

 

[JasonM50]

Shoulders / Arms Day 4

Sunday 04/01/26

=========================



1. Training

-----------

Shoulders / Arms Day 4

Sunday, 04 Jan, 2026 at 7:05am


Elliptical Trainer

Warm up 5 mins Level 13



Shoulder Press (Machine)

Set W: 15 kg per Arm x 12

Set W: 25 kg per Arm x 12

Set 1: 35 kg per Arm x 9



Lateral Raise (Dumbbell)

Set W: 8 kg x 12

Set W: 10 kg x 12

Set 1: 15 kg x 8
Trophies Weight & 1RM


Rear Delt reverse flys (Machine)

Set W: 40kg x 12 reps

Set W: 54 kg x 12 reps

Set 1: 75 kg x 8 reps
Trophy Weight


Face pull Rope XO Fit

Set W: 25 kg x 12

Set W: 40 kg x 12

Set 1: 60 kg x 12
Trophies Weight, Volume & 1RM


Triceps Rope Pushdown XO Fit

Set W: 35 kg x 12

Set W: 45 kg x 12

Set 1: 60 kg x 11
Trophies Weight & 1RM


Bicep Curl (Dumbbell)

Set W: 10 kg x 12

Set W: 12.5 kg x 12

Set 1: 17.5 kg x 9
Trophies Weight & 1RM

Treadmill (Walking)

Incline 5 Speed 4

30 mins 2km


-- Training Mood & Energy (1-10): 8- Felt good in the gym, hit the sauna afterwards, although wasn't good as someone had let the door open so took forever to warm up.



2. Nutrition

------------

- Calories Consumed: 2624

- Macros

- Protein: 253.8

- Carbs: 50

- Fats: 142.6

- Supplements:

my brainco gut repair 1 scoop morning
creatine monohydrate 5g morning x1 evening x1
magnesium glycinate 1150mg one tablet twice a day
zinc 30mg One-A-Day
nac with selenium and molybdenum One-A-Day
vit k2 + ubiquinol One-A-Day
glycine 1000mg Two-A-Day
vitb12 One-A-Day
high strength omega 3 One-A-Day
rhodiola One-A-Day
vit d3 5000iu One-A-Day
tudca 500mg One-A-Day
saffron 1 tab 2 times a day
Milk Thistle One-A-Day 50,000 mg
KETO fit with MCTs One-A-Day
Psyllium Husk 10g from 26-11
L-Carnitine 1ml day 600mg
COQ10 1 cap a day
Adrenal switch
Vitality switch
Liver detox
Multivitamin

- Hydration (Litres): 3L

- Notes: Went a bit heavy on the carbs today, had a few hotdogs which isn't great food so no idea what was going on in my head, feeling a bit of sto.ach bloat so will pull my head back in tomorrow. At least i didnt go with the bacon sa dwich i was craving today, not craved anything in weeks


3. Health Metrics

-----------------

- Weight: Do this on a Friday going forward kg

- Resting Heart Rate: 79

- Blood Pressure: 128/84 (Medicated)

- Blood Glucose: 6.1mmol/L HCT 40%

- Ketone Reading: Did a reading because of the extra carbs 2.8mmol/L

- Mood / Mental State: Been in a pretty good mood until th epool filter was leaking, got a new seal and still leaking, felt myself getting really angry with it so walked away before throwing it down the street

- Pain / Injuries: None,



4. Mindful Check

---------------

- Stress Level (1-10): 7

- Focus & Motivation (1-10) - 8

- Mental Clarity: 8

- Overall Emotional State: Even with the pool trying to mess with my mojo and the money pit that is my daughters VW bug I have kept it together well today

5. Sleep

--------

- Hours Slept: 9:28 hours

- Sleep Quality: 85%

- Bedtime / Wake Time: 19:27 - 06:18

- Awake 1:24
- Light 6:05
- SWS (Deep) 1:24
- REM 1:59
- Restorative sleep 3:23

Sleep aponia used machine only 0.9 events per hour,

- Sleep Aids Used: Melatonin

- Notes: Woke up with the heat and took a little while to get back off,


6. Body Check-In

----------------

- Visual Notes (Fat loss, muscle fullness, pump):

Noticing a nice pump in forearms and biceps, make me happy

- Strength Gains / Losses: strength increasing, always hard using 2 gyms as the cable machine seems easier at XO compared to Revo

- Recovery Status: No recovery issues

- Other Observations:


Peds and Peps -
————————
HGH 17 units 5iu
GHK-Cu 15units 5mg
Aromasin 25mg
L-Carnitine 100 units
BPC 10 / TB 10 20mg

Notes:

 

[JasonM50]

add electrolytes and taurine ed

Think taurine maybe in my monster ultra, will check, i make my own electeo so no excussess really

 

[ROIDDERS]

@ROIDDERS I have been looking at logs for a while but didnt really dawn on me to replicate what people where doing, at least it is clearer what i am doing

I bet you're glad that you decided to go with it. It definitely helps push the person.

 

[JasonM50]

I bet you're glad that you decided to go with it. It definitely helps push the person.

FOrsure, takes alot longer but makes you think about what you have done / doing and full accountabiliy

 

[ROIDDERS]

FOrsure, takes alot longer but makes you think about what you have done / doing and full accountabiliy

yep it gives you something to really look forward to plus it helps you track.

 

[Ulter]

Thanks @Ulter, don't be surprised if you notice something familiar when checking my log in the future i have no morals when plagiarising something for my own use

I don't mind if you copy my workouts but be warned my workouts are always alpha.

 

[LevButlerov]

Think taurine maybe in my monster ultra, will check, i make my own electeo so no excussess really

use your own elecrolytes potassium sodium magensium ed with taurine and i suggest stopping energy drinks @JasonM50

 

[LevButlerov]

Shoulders / Arms Day 4

Sunday 04/01/26

=========================



1. Training

-----------

Shoulders / Arms Day 4

Sunday, 04 Jan, 2026 at 7:05am


Elliptical Trainer

Warm up 5 mins Level 13



Shoulder Press (Machine)

Set W: 15 kg per Arm x 12

Set W: 25 kg per Arm x 12

Set 1: 35 kg per Arm x 9



Lateral Raise (Dumbbell)

Set W: 8 kg x 12

Set W: 10 kg x 12

Set 1: 15 kg x 8
Trophies Weight & 1RM


Rear Delt reverse flys (Machine)

Set W: 40kg x 12 reps

Set W: 54 kg x 12 reps

Set 1: 75 kg x 8 reps
Trophy Weight


Face pull Rope XO Fit

Set W: 25 kg x 12

Set W: 40 kg x 12

Set 1: 60 kg x 12
Trophies Weight, Volume & 1RM


Triceps Rope Pushdown XO Fit

Set W: 35 kg x 12

Set W: 45 kg x 12

Set 1: 60 kg x 11
Trophies Weight & 1RM


Bicep Curl (Dumbbell)

Set W: 10 kg x 12

Set W: 12.5 kg x 12

Set 1: 17.5 kg x 9
Trophies Weight & 1RM

Treadmill (Walking)

Incline 5 Speed 4

30 mins 2km


-- Training Mood & Energy (1-10): 8- Felt good in the gym, hit the sauna afterwards, although wasn't good as someone had let the door open so took forever to warm up.



2. Nutrition

------------

- Calories Consumed: 2624

- Macros

- Protein: 253.8

- Carbs: 50

- Fats: 142.6

- Supplements:

my brainco gut repair 1 scoop morning
creatine monohydrate 5g morning x1 evening x1
magnesium glycinate 1150mg one tablet twice a day
zinc 30mg One-A-Day
nac with selenium and molybdenum One-A-Day
vit k2 + ubiquinol One-A-Day
glycine 1000mg Two-A-Day
vitb12 One-A-Day
high strength omega 3 One-A-Day
rhodiola One-A-Day
vit d3 5000iu One-A-Day
tudca 500mg One-A-Day
saffron 1 tab 2 times a day
Milk Thistle One-A-Day 50,000 mg
KETO fit with MCTs One-A-Day
Psyllium Husk 10g from 26-11
L-Carnitine 1ml day 600mg
COQ10 1 cap a day
Adrenal switch
Vitality switch
Liver detox
Multivitamin

- Hydration (Litres): 3L

- Notes: Went a bit heavy on the carbs today, had a few hotdogs which isn't great food so no idea what was going on in my head, feeling a bit of sto.ach bloat so will pull my head back in tomorrow. At least i didnt go with the bacon sa dwich i was craving today, not craved anything in weeks


3. Health Metrics

-----------------

- Weight: Do this on a Friday going forward kg

- Resting Heart Rate: 79

- Blood Pressure: 128/84 (Medicated)

- Blood Glucose: 6.1mmol/L HCT 40%

- Ketone Reading: Did a reading because of the extra carbs 2.8mmol/L

- Mood / Mental State: Been in a pretty good mood until th epool filter was leaking, got a new seal and still leaking, felt myself getting really angry with it so walked away before throwing it down the street

- Pain / Injuries: None,



4. Mindful Check

---------------

- Stress Level (1-10): 7

- Focus & Motivation (1-10) - 8

- Mental Clarity: 8

- Overall Emotional State: Even with the pool trying to mess with my mojo and the money pit that is my daughters VW bug I have kept it together well today

5. Sleep

--------

- Hours Slept: 9:28 hours

- Sleep Quality: 85%

- Bedtime / Wake Time: 19:27 - 06:18

- Awake 1:24
- Light 6:05
- SWS (Deep) 1:24
- REM 1:59
- Restorative sleep 3:23

Sleep aponia used machine only 0.9 events per hour,

- Sleep Aids Used: Melatonin

- Notes: Woke up with the heat and took a little while to get back off,


6. Body Check-In

----------------

- Visual Notes (Fat loss, muscle fullness, pump):

Noticing a nice pump in forearms and biceps, make me happy

- Strength Gains / Losses: strength increasing, always hard using 2 gyms as the cable machine seems easier at XO compared to Revo

- Recovery Status: No recovery issues

- Other Observations:


Peds and Peps -
————————
HGH 17 units 5iu
GHK-Cu 15units 5mg
Aromasin 25mg
L-Carnitine 100 units
BPC 10 / TB 10 20mg

Notes:

Good bp level and food looks nice 9+ hours of sleep I like that!
i would move your reps into the 20 range imo for your goals

 

[JasonM50]

yep it gives you something to really look forward to plus it helps you track.

@ROIDDERS quiet enjoying doing the proper log as well, using as part of my wind down routine now.

I don't mind if you copy my workouts but be warned my workouts are always alpha.

@Ulter LOL dont think i am ready for your work outs yet brother, maybe one day, look forward to that day just not today

use your own elecrolytes potassium sodium magensium ed with taurine and i suggest stopping energy drinks @JasonM50

@LevButlerov remembered my electrolytes today, will take a look on where to buy Taurine and will pick some up, also touch down for the red light lamp today so will start trying to use that

Good bp level and food looks nice 9+ hours of sleep I like that!
i would move your reps into the 20 range imo for your goals

Some of the sleep was awake time but ill take it, seem to be sleeping a bit better taking the meletonin

 

[JasonM50]

Hamstring / Calves Day6

Monday 05/01/26

=========================


1. Training

-----------

Hamstring / Calves Day6

Monday, 05 Jan, 2026 at 6:56am


Elliptical Trainer

Warm up 5 mins Level 13



Lying Leg Curl (Machine)

Set W: 40 kg x 12

Set W: 55 kg x 12

Set 1: 75 kg x 11
Weight & 1RM Trophies



Seated Leg Curl (Machine)

Set W: 45 kg x 12

Set W: 65 kg x 12

Set 1: 85 kg x 11
Weight & 1RM Trophies


Straight Leg Deadlift

Set W: 40 kg x 12

Set W: 60 kg x 12

Set 1: 70 kg x 10



Hip Adduction (Machine)

Set W: 85 kg x 12

Set W: 90 kg x 12

Set 1: 90 kg x 12
Maxed out machine at 90kg



Standing Calf Raise (Machine)

Set W: 55 kg x 12

Set W: 75 kg x 12

Set 1: 95 kg x 10



Seated Calf Raise

Set W: 40 kg x 12

Set W: 60 kg x 12

Set 1: 70 kg x 10

Treadmill (Walking)

Incline 5 Speed 4

30 mins 2km


-- Training Mood & Energy (1-10): 7- Had first shot of Motsc today, was sweating like Diddy at a rap party, could have also been the a/c wasn't working
put in a good effort in the gym and got a few new trophies.



2. Nutrition

------------

Entered food today and wondered why the carbs was so high, went through looking and found an issue with crono, had put 21g on a supp that had no carbs, so my day yesterday wasn't as bad for the carbs as I fist thought.

- Calories Consumed: 2505.6

- Macros

- Protein: 250.4

- Carbs: 20.8

- Fats: 146.1

- Supplements:

my brainco gut repair 1 scoop morning
creatine monohydrate 5g morning x1 evening x1
magnesium glycinate 1150mg one tablet twice a day
zinc 30mg One-A-Day
nac with selenium and molybdenum One-A-Day
vit k2 + ubiquinol One-A-Day
glycine 1000mg Two-A-Day
vitb12 One-A-Day
high strength omega 3 One-A-Day
rhodiola One-A-Day
vit d3 5000iu One-A-Day
tudca 500mg One-A-Day
saffron 1 tab 2 times a day
Milk Thistle One-A-Day 50,000 mg
KETO fit with MCTs One-A-Day
Psyllium Husk 10g from 26-11
L-Carnitine 1ml day 600mg
COQ10 1 cap a day
Adrenal switch
Vitality switch
Liver detox
Multivitamin

- Hydration (Litres): 3L

- Notes: Had stomach ache today, took lunch time supps that are meant to be taken with food, thought it would be okay, lesson learnt, on fasting days no supplements that require taking with food, idiot it tells you on the packet ,



3. Health Metrics

-----------------

- Weight: Do this on a Saturday kg

- Resting Heart Rate: 76

- Blood Pressure: 136/89 (Medicated) Evening reading as forgot this morning

- Blood Glucose: 5.0mmol/L HCT 31%

- Ketone Reading: Take this on a Saturday

- Mood / Mental State: going okay today, feeling positive about training and how it is going,

- Pain / Injuries: my hip is angry today so going to do a 40mg BPC and TB into that area rather than the maintenance to belly fat



4. Mindful Check

---------------

- Stress Level (1-10): 6

- Focus & Motivation (1-10) - 7

- Mental Clarity: 7

- Overall Emotional State: Felt pretty okay today, trying not to let other people shit get to me.


5. Sleep

--------

- Hours Slept: 7:51 hours

- Sleep Quality: 89%

- Bedtime / Wake Time: 21:07 - 06:03

- Awake :12
- Light 4:23
- SWS (Deep) 1:45
- REM 1:43
- Restorative sleep 3:28

Sleep aponia used machine 0.4 events per hour,

- Sleep Aids Used: Melatonin

- Notes: felt pretty rested and straight out of bed.



6. Body Check-In

----------------

- Visual Notes (Fat loss, muscle fullness, pump): enjoying the feel of failure and trying to push out that extra rep

- Strength Gains / Losses: strength increasing slowly

- Recovery Status: will see how my hip responds to BPC / TB, may even put red light on it for 10 mins



- Other Observations:




Peds and Peps -
————————
HGH 17 units 5iu
TRT 1ml
GHK-Cu 15units 5mg
Reta 1.5mg
NAD+ 12.5 units 25mg
L-Carnitine 100 units
BPC 10 / TB 10 20mg
MotsC 1mg 5units

Notes: First day of MotsC

 

[LevButlerov]

@LevButlerov remembered my electrolytes today, will take a look on where to buy Taurine and will pick some up, also touch down for the red light lamp today so will start trying to use that

good and did you use lamp before bed? @JasonM50

Some of the sleep was awake time but ill take it, seem to be sleeping a bit better taking the meletonin

good to see sleep improve

 

[LevButlerov]

Hamstring / Calves Day6

Monday 05/01/26

=========================


1. Training

-----------

Hamstring / Calves Day6

Monday, 05 Jan, 2026 at 6:56am


Elliptical Trainer

Warm up 5 mins Level 13



Lying Leg Curl (Machine)

Set W: 40 kg x 12

Set W: 55 kg x 12

Set 1: 75 kg x 11
Weight & 1RM Trophies



Seated Leg Curl (Machine)

Set W: 45 kg x 12

Set W: 65 kg x 12

Set 1: 85 kg x 11
Weight & 1RM Trophies


Straight Leg Deadlift

Set W: 40 kg x 12

Set W: 60 kg x 12

Set 1: 70 kg x 10



Hip Adduction (Machine)

Set W: 85 kg x 12

Set W: 90 kg x 12

Set 1: 90 kg x 12
Maxed out machine at 90kg



Standing Calf Raise (Machine)

Set W: 55 kg x 12

Set W: 75 kg x 12

Set 1: 95 kg x 10



Seated Calf Raise

Set W: 40 kg x 12

Set W: 60 kg x 12

Set 1: 70 kg x 10

Treadmill (Walking)

Incline 5 Speed 4

30 mins 2km


-- Training Mood & Energy (1-10): 7- Had first shot of Motsc today, was sweating like Diddy at a rap party, could have also been the a/c wasn't working
put in a good effort in the gym and got a few new trophies.



2. Nutrition

------------

Entered food today and wondered why the carbs was so high, went through looking and found an issue with crono, had put 21g on a supp that had no carbs, so my day yesterday wasn't as bad for the carbs as I fist thought.

- Calories Consumed: 2505.6

- Macros

- Protein: 250.4

- Carbs: 20.8

- Fats: 146.1

- Supplements:

my brainco gut repair 1 scoop morning
creatine monohydrate 5g morning x1 evening x1
magnesium glycinate 1150mg one tablet twice a day
zinc 30mg One-A-Day
nac with selenium and molybdenum One-A-Day
vit k2 + ubiquinol One-A-Day
glycine 1000mg Two-A-Day
vitb12 One-A-Day
high strength omega 3 One-A-Day
rhodiola One-A-Day
vit d3 5000iu One-A-Day
tudca 500mg One-A-Day
saffron 1 tab 2 times a day
Milk Thistle One-A-Day 50,000 mg
KETO fit with MCTs One-A-Day
Psyllium Husk 10g from 26-11
L-Carnitine 1ml day 600mg
COQ10 1 cap a day
Adrenal switch
Vitality switch
Liver detox
Multivitamin

- Hydration (Litres): 3L

- Notes: Had stomach ache today, took lunch time supps that are meant to be taken with food, thought it would be okay, lesson learnt, on fasting days no supplements that require taking with food, idiot it tells you on the packet ,



3. Health Metrics

-----------------

- Weight: Do this on a Saturday kg

- Resting Heart Rate: 76

- Blood Pressure: 136/89 (Medicated) Evening reading as forgot this morning

- Blood Glucose: 5.0mmol/L HCT 31%

- Ketone Reading: Take this on a Saturday

- Mood / Mental State: going okay today, feeling positive about training and how it is going,

- Pain / Injuries: my hip is angry today so going to do a 40mg BPC and TB into that area rather than the maintenance to belly fat



4. Mindful Check

---------------

- Stress Level (1-10): 6

- Focus & Motivation (1-10) - 7

- Mental Clarity: 7

- Overall Emotional State: Felt pretty okay today, trying not to let other people shit get to me.


5. Sleep

--------

- Hours Slept: 7:51 hours

- Sleep Quality: 89%

- Bedtime / Wake Time: 21:07 - 06:03

- Awake :12
- Light 4:23
- SWS (Deep) 1:45
- REM 1:43
- Restorative sleep 3:28

Sleep aponia used machine 0.4 events per hour,

- Sleep Aids Used: Melatonin

- Notes: felt pretty rested and straight out of bed.



6. Body Check-In

----------------

- Visual Notes (Fat loss, muscle fullness, pump): enjoying the feel of failure and trying to push out that extra rep

- Strength Gains / Losses: strength increasing slowly

- Recovery Status: will see how my hip responds to BPC / TB, may even put red light on it for 10 mins



- Other Observations:




Peds and Peps -
————————
HGH 17 units 5iu
TRT 1ml
GHK-Cu 15units 5mg
Reta 1.5mg
NAD+ 12.5 units 25mg
L-Carnitine 100 units
BPC 10 / TB 10 20mg
MotsC 1mg 5units

Notes: First day of MotsC

sleep a bit better for sure but your bp is going up, how is your sodium intake? and do put red light on it for 10 even 15min just a foot away at least

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

 

[JasonM50]

good and did you use lamp before bed? @JasonM50

good to see sleep improve

Ueah i did, on my arm and stomach, hoping red light does work on loose skin

 

[JasonM50]

sleep a bit better for sure but your bp is going up, how is your sodium intake? and do put red light on it for 10 even 15min just a foot away at least

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

Started at level 1 10 mins, says 30cm away in manual as yargetting body sections

 

[LevButlerov]

Started at level 1 10 mins, says 30cm away in manual as yargetting body sections

perfect

 

[Coolguy]

Good work @JasonM50
Good to hear your sleeps better

 

[Dreamer]

Mots C does that man, I have been sweating during training like mad, where I usually dont, your BP and RHR need attention though, are you doing bloods soon?

 

[JasonM50]

Did bp again this morning and back to normal, doing bloods in about 6 weeks i think

 

[ROIDDERS]

@ROIDDERS quiet enjoying doing the proper log as well, using as part of my wind down routine now.

Absolutely, it can be very relaxing to log journal.

 

[LevButlerov]

Did bp again this morning and back to normal, doing bloods in about 6 weeks i think

better BP now

 

[Ulter]

@Ulter LOL dont think i am ready for your work outs yet brother, maybe one day, look forward to that day just not today

haha very few are!

 

[JasonM50]

Good work @JasonM50
Good to hear your sleeps better

Yeah it helps a lot, i have got a prescription for oil and thc to help with sleep but haven't ordered yet, was going to see if the melatonin can do the job.

Mots C does that man, I have been sweating during training like mad, where I usually dont, your BP and RHR need attention though, are you doing bloods soon?

Only day 2 for motsc and only 1mg so will see how it goes, everyone seems to love it. If you would have seen my BP when i was 32kg heavier you would have had a heart attack just looking at it.

Absolutely, it can be very relaxing to log journal.

Always think i am missing something, tend to think of it when i am trying to sleep, typical.

haha very few are!

I am certainly willing to give it a go, is it more strength based or alot of volume, just so i will know when i want to try an probably fail, but at least im willing.

 

[JasonM50]

Rest Day 2 Kinda

Treadmill / Abs

Tuesday 06/01/26

=========================



1. Training

-----------

Treadmill / Abs Day 4

Tuesday, 06 Jan, 2026 at 6:47am


Treadmill (Walking)

Incline 5 Speed 4

60 mins 4km

Crunch Superset

Set 1: 40

Set 2: 40

Set 3: 40
Trophy for Reps

Lying Leg Raise Superset

Set 1: 22

Set 2: 22

Set 3: 22
Trophy for Reps

Attended speedfit at 17:00

7.1 on activity meter 29:59 duration
HR zone 0 <115 bpm 10% 0:03:04
HR zone 1 115-135 bpm 59% 0:17:06
HR zone 2 136 - 144 bpm 20% 0:07::53
HR zone 3 145 - 154 bpm 5% 0:01:46
HR zone 4 155 - 163 bpm <1% 0:00:10

-- Training Mood & Energy (1-10): 8- Felt pretty good waking up and was a nice rest session

2. Nutrition

------------

- Calories Consumed: 2351.4

- Macros

- Protein: 238.9

- Carbs: 18.9

- Fats: 142.8

- Supplements:

my brainco gut repair 1 scoop morning
creatine monohydrate 5g morning x1 evening x1
magnesium glycinate 1150mg one tablet twice a day
zinc 30mg One-A-Day
nac with selenium and molybdenum One-A-Day
vit k2 + ubiquinol One-A-Day
glycine 1000mg Two-A-Day
vitb12 One-A-Day
high strength omega 3 One-A-Day
rhodiola One-A-Day
vit d3 5000iu One-A-Day
tudca 500mg One-A-Day
saffron 1 tab 2 times a day
Milk Thistle One-A-Day 50,000 mg
KETO fit with MCTs One-A-Day
Psyllium Husk 10g from 26-11
L-Carnitine 1ml day 600mg
COQ10 1 cap a day
Adrenal switch
Vitality switch
Liver detox
Multivitamin

- Hydration (Litres): 2L

- Notes: Went shopping in Coles, walked past the bakery section while the fresh bread cooking, wow that is about the only thing I have craved since the carnivore journey.



3. Health Metrics

-----------------

- Weight: will measure on Friday, I am changing training dates this week so I will use the same scale for weigh in, just means moving weigh in to a Friday

- Resting Heart Rate: 75

- Blood Pressure: 125/87 (Medicated)

- Blood Glucose: 5.5mmol/L HCT 34%

- Ketone Reading: Will take on Friday

- Mood / Mental State: Felt pretty good today, until I got to work, all hell has broken loose so pretty crap

- Pain / Injuries: None,



4. Mindful Check

---------------

- Stress Level (1-10): 8

- Focus & Motivation (1-10) - 6

- Mental Clarity: 6

- Overall Emotional State: Training felt great, day at work was shit, Speedfit was good, then I went to the Ember Bath house and spent 1.5 hours in the baths, steam room sauna, and feel pretty damn fantastic.


5. Sleep

--------

- Hours Slept: 9:16 hours

- Sleep Quality: 89%

- Bedtime / Wake Time: 10:02 - 05:42

- Awake :29
- Light 4:17
- SWS (Deep) 1:30
- REM 1:24
- Restorative sleep 2:54

Sleep aponia used machine 0.6 events

- Sleep Aids Used: Melatonin

- Notes: Felt pretty rested, got up a few times for bathroom breaks but woke just before alarm and got straight out of bed



6. Body Check-In

----------------

- Visual Notes (Fat loss, muscle fullness, pump): Rest day so not a lot going on to report

- Strength Gains / Losses: Additional reps for both Ab exercises

- Recovery Status: hip felt a bit better but was still a little angry, another 40mg to the hip tonight



- Other Observations:




Peds and Peps -
————————
HGH 17 units 5iu
GHK-Cu 15units 5mg
MT2 500mcg 10units
L-Carnitine 100 units
BPC 10 / TB 10 40mg injected into hip not belly fat
5amino 50mg x3 cap
Methblue 10mg x1 cap
MotsC 1mg 5units
Notes:

 

[LevButlerov]

Rest Day 2 Kinda

Treadmill / Abs

Tuesday 06/01/26

=========================



1. Training

-----------

Treadmill / Abs Day 4

Tuesday, 06 Jan, 2026 at 6:47am


Treadmill (Walking)

Incline 5 Speed 4

60 mins 4km

Crunch Superset

Set 1: 40

Set 2: 40

Set 3: 40
Trophy for Reps

Lying Leg Raise Superset

Set 1: 22

Set 2: 22

Set 3: 22
Trophy for Reps

Attended speedfit at 17:00

7.1 on activity meter 29:59 duration
HR zone 0 <115 bpm 10% 0:03:04
HR zone 1 115-135 bpm 59% 0:17:06
HR zone 2 136 - 144 bpm 20% 0:07::53
HR zone 3 145 - 154 bpm 5% 0:01:46
HR zone 4 155 - 163 bpm <1% 0:00:10

-- Training Mood & Energy (1-10): 8- Felt pretty good waking up and was a nice rest session

2. Nutrition

------------

- Calories Consumed: 2351.4

- Macros

- Protein: 238.9

- Carbs: 18.9

- Fats: 142.8

- Supplements:

my brainco gut repair 1 scoop morning
creatine monohydrate 5g morning x1 evening x1
magnesium glycinate 1150mg one tablet twice a day
zinc 30mg One-A-Day
nac with selenium and molybdenum One-A-Day
vit k2 + ubiquinol One-A-Day
glycine 1000mg Two-A-Day
vitb12 One-A-Day
high strength omega 3 One-A-Day
rhodiola One-A-Day
vit d3 5000iu One-A-Day
tudca 500mg One-A-Day
saffron 1 tab 2 times a day
Milk Thistle One-A-Day 50,000 mg
KETO fit with MCTs One-A-Day
Psyllium Husk 10g from 26-11
L-Carnitine 1ml day 600mg
COQ10 1 cap a day
Adrenal switch
Vitality switch
Liver detox
Multivitamin

- Hydration (Litres): 2L

- Notes: Went shopping in Coles, walked past the bakery section while the fresh bread cooking, wow that is about the only thing I have craved since the carnivore journey.



3. Health Metrics

-----------------

- Weight: will measure on Friday, I am changing training dates this week so I will use the same scale for weigh in, just means moving weigh in to a Friday

- Resting Heart Rate: 75

- Blood Pressure: 125/87 (Medicated)

- Blood Glucose: 5.5mmol/L HCT 34%

- Ketone Reading: Will take on Friday

- Mood / Mental State: Felt pretty good today, until I got to work, all hell has broken loose so pretty crap

- Pain / Injuries: None,



4. Mindful Check

---------------

- Stress Level (1-10): 8

- Focus & Motivation (1-10) - 6

- Mental Clarity: 6

- Overall Emotional State: Training felt great, day at work was shit, Speedfit was good, then I went to the Ember Bath house and spent 1.5 hours in the baths, steam room sauna, and feel pretty damn fantastic.


5. Sleep

--------

- Hours Slept: 9:16 hours

- Sleep Quality: 89%

- Bedtime / Wake Time: 10:02 - 05:42

- Awake :29
- Light 4:17
- SWS (Deep) 1:30
- REM 1:24
- Restorative sleep 2:54

Sleep aponia used machine 0.6 events

- Sleep Aids Used: Melatonin

- Notes: Felt pretty rested, got up a few times for bathroom breaks but woke just before alarm and got straight out of bed



6. Body Check-In

----------------

- Visual Notes (Fat loss, muscle fullness, pump): Rest day so not a lot going on to report

- Strength Gains / Losses: Additional reps for both Ab exercises

- Recovery Status: hip felt a bit better but was still a little angry, another 40mg to the hip tonight



- Other Observations:




Peds and Peps -
————————
HGH 17 units 5iu
GHK-Cu 15units 5mg
MT2 500mcg 10units
L-Carnitine 100 units
BPC 10 / TB 10 40mg injected into hip not belly fat
5amino 50mg x3 cap
Methblue 10mg x1 cap
MotsC 1mg 5units
Notes:

love your cardio you're doing it right
and staying steady @JasonM50 rest day is still good tracked well

 

[ROIDDERS]

Always think i am missing something, tend to think of it when i am trying to sleep, typical.

try and not think in the bedroom. use the bedroom for just sleep

 

[Ulter]

I am certainly willing to give it a go, is it more strength based or alot of volume, just so i will know when i want to try an probably fail, but at least im willing.

pretty much both. So you need to manage it.

 

[waggat]

Hamstring / Calves Day6

Monday 05/01/26

=========================


1. Training

-----------

Hamstring / Calves Day6

Monday, 05 Jan, 2026 at 6:56am


Elliptical Trainer

Warm up 5 mins Level 13



Lying Leg Curl (Machine)

Set W: 40 kg x 12

Set W: 55 kg x 12

Set 1: 75 kg x 11
Weight & 1RM Trophies



Seated Leg Curl (Machine)

Set W: 45 kg x 12

Set W: 65 kg x 12

Set 1: 85 kg x 11
Weight & 1RM Trophies


Straight Leg Deadlift

Set W: 40 kg x 12

Set W: 60 kg x 12

Set 1: 70 kg x 10



Hip Adduction (Machine)

Set W: 85 kg x 12

Set W: 90 kg x 12

Set 1: 90 kg x 12
Maxed out machine at 90kg



Standing Calf Raise (Machine)

Set W: 55 kg x 12

Set W: 75 kg x 12

Set 1: 95 kg x 10



Seated Calf Raise

Set W: 40 kg x 12

Set W: 60 kg x 12

Set 1: 70 kg x 10

Treadmill (Walking)

Incline 5 Speed 4

30 mins 2km


-- Training Mood & Energy (1-10): 7- Had first shot of Motsc today, was sweating like Diddy at a rap party, could have also been the a/c wasn't working
put in a good effort in the gym and got a few new trophies.



2. Nutrition

------------

Entered food today and wondered why the carbs was so high, went through looking and found an issue with crono, had put 21g on a supp that had no carbs, so my day yesterday wasn't as bad for the carbs as I fist thought.

- Calories Consumed: 2505.6

- Macros

- Protein: 250.4

- Carbs: 20.8

- Fats: 146.1

- Supplements:

my brainco gut repair 1 scoop morning
creatine monohydrate 5g morning x1 evening x1
magnesium glycinate 1150mg one tablet twice a day
zinc 30mg One-A-Day
nac with selenium and molybdenum One-A-Day
vit k2 + ubiquinol One-A-Day
glycine 1000mg Two-A-Day
vitb12 One-A-Day
high strength omega 3 One-A-Day
rhodiola One-A-Day
vit d3 5000iu One-A-Day
tudca 500mg One-A-Day
saffron 1 tab 2 times a day
Milk Thistle One-A-Day 50,000 mg
KETO fit with MCTs One-A-Day
Psyllium Husk 10g from 26-11
L-Carnitine 1ml day 600mg
COQ10 1 cap a day
Adrenal switch
Vitality switch
Liver detox
Multivitamin

- Hydration (Litres): 3L

- Notes: Had stomach ache today, took lunch time supps that are meant to be taken with food, thought it would be okay, lesson learnt, on fasting days no supplements that require taking with food, idiot it tells you on the packet ,



3. Health Metrics

-----------------

- Weight: Do this on a Saturday kg

- Resting Heart Rate: 76

- Blood Pressure: 136/89 (Medicated) Evening reading as forgot this morning

- Blood Glucose: 5.0mmol/L HCT 31%

- Ketone Reading: Take this on a Saturday

- Mood / Mental State: going okay today, feeling positive about training and how it is going,

- Pain / Injuries: my hip is angry today so going to do a 40mg BPC and TB into that area rather than the maintenance to belly fat



4. Mindful Check

---------------

- Stress Level (1-10): 6

- Focus & Motivation (1-10) - 7

- Mental Clarity: 7

- Overall Emotional State: Felt pretty okay today, trying not to let other people shit get to me.


5. Sleep

--------

- Hours Slept: 7:51 hours

- Sleep Quality: 89%

- Bedtime / Wake Time: 21:07 - 06:03

- Awake :12
- Light 4:23
- SWS (Deep) 1:45
- REM 1:43
- Restorative sleep 3:28

Sleep aponia used machine 0.4 events per hour,

- Sleep Aids Used: Melatonin

- Notes: felt pretty rested and straight out of bed.



6. Body Check-In

----------------

- Visual Notes (Fat loss, muscle fullness, pump): enjoying the feel of failure and trying to push out that extra rep

- Strength Gains / Losses: strength increasing slowly

- Recovery Status: will see how my hip responds to BPC / TB, may even put red light on it for 10 mins



- Other Observations:




Peds and Peps -
————————
HGH 17 units 5iu
TRT 1ml
GHK-Cu 15units 5mg
Reta 1.5mg
NAD+ 12.5 units 25mg
L-Carnitine 100 units
BPC 10 / TB 10 20mg
MotsC 1mg 5units

Notes: First day of MotsC

Nice workout here mate. Sleep looking good as well.