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G'day Evo, running this log on another forum and decided I'd post it here with all updates. Apologies for the lack of photos on initial post, unfortunately the limit is 10 photos per post. Will include a before and current photos.
Big thanks to @Eddie Haskell and @Allupfromhere for helping me update this profile to match my other forum name
Also please don't judge too hard, my initial cycle, training and macros were all fucked as I wasn't coached at the time, coach has since fixed these.
I had originally intended to log my rebound blast phase however this can serve as experience for that upcoming log. My log goal is to reach approximately 10% bodyfat to have a decent rebound.
Age: 24
Height: 183cm
Starting Weight: 106.8kg (20/08/2025)
Current Weight: 90.6kg (28/10/2025)
Goal Weight: ~10%BF
Starting Blood Pressure: ~140-150 over 80
Current Blood Pressure: ~115-120 over ~60-65
Nandrolone Decanoate - 100mg/wk Split MWF (Will be removing this and running test higher)
Retatrutide - 3mg/wk (Titrated from 0.5mg/wk over 5 weeks)
Anavar - 25mg/pre-workout (only used for chest, legs & back)
Growth Hormone - to be added in the next few weeks at ~3IU
Raptor Labs: Deca, Anavar & Retatrutide
Austrix Pharma: HGH
Magnesium 600mg/pre bed
Omega 3 - 3g/daily
Vitamin D3 - 3000IU/daily
L-Tyrosine - 500mg/daily
Acetyl L-Carnitine 1500mg/daily
Alpha GPC - 600mg/daily
COQ10 - 200mg/daily
Injectable L-Carnitine 600mg/daily
Standard bro split - looking at changing to PPL
Monday - Legs
Tuesday - Shoulders
Wednesday - Biceps & Triceps
Thursday - Rest
Friday - Chest
Saturday - Back
Sunday - Biceps & Triceps
Usually just over an hour per session, 2-3 minutes rest between sets and aim for 10 reps/set with 0 reps in reserve.
Cardio looks different depending on if I'm at work or not (7/7 roster), as time is a limiting factor when on swing.
Home Cardio: 4km walk (to gym and back) approximately 1hr 125-135bpm
Work Cardio: 10 minutes on treadmill at end of session
Often I am under this and range between 1600-1800kcal (Protein is met daily and carbs are haphazardly adjusted up & down depending on what I'm training)
.
I'm definitely not 3/4 of the way through my cut like I had thought initially. If I had to guess again I'd probably say I'm closer to 1/2 or less. Check in photos with the coach definitely humbled me (Self realization).
Some changes with the new plan
was: 215P | 191C | 32F
now: 225P | 200C | 60F (Training day)
225P | 180C | 50F (Rest day)
Swapped from training in the morning fasted to training at night fully fed.
Absolutely loving the new plan, a few of the exercises are new to me and will need form improvement. Feeling stronger and like I have more energy due to not being fasted.
Plan:
Wednesday: Rest (Supposed to be 40min cardio but don't get the time on this day)
Thursday: Pull
Friday: Push
Saturday: Legs
Sunday: Rest (40min cardio)
Monday: Upper
Tuesday: Lower
I'm hoping to compensate for the lack of cardio during my work week on my off week. Not really sure if this is optimal.
-Increased Testosterone to 250mg/wk
-Added Injectable L-Carnatine 600mg/day
-Added @CS Supps Nightnight (As of today)
Weigh in
90.9kgUnfortunately gained 0.3kg this week however @Asianvaper has explained this was somewhat expected due to starting GH and a couple of other variables.
Ran out of carbs on Sunday (forgot about the different rest day macros and overate carbs for the second to last meal which meant my last meal had to be purely fat and protein picture below, definitely wont be fucking that up again.
Cardio at work is definitely a pain point right now as well as learning the proper form for some of these new exercises
Progressing slowly this week, coach is dialing the diet in. Seriously recommend to anyone that doesn't have a coach to get one, makes it so easy and gives so much extra time to focus on the other aspects of training.
Got bloods done on Friday (results above) few things to fix up, supplements still in the post to sort these so should have them by the time I'm home on Wednesday.
Small changes this week. (Forgot to log this but coach had also decreased carbs by 25g on both rest and training days last week) New macros start today.
Was: 225P | 150C | 60F (Training day) 2040 kcal
Now: 225P | 125C | 60F (Training day) 1940 kcal
Was:225P | 125C | 50F (Rest day) 1850 kcal
Now: 225P | 100C | 50F (Rest day) 1750 kcal
Still loving the training plan. Been sending videos to the coach to review form and timing and making some adjustments as required - Slowly getting there.
-Adjusted GH dose from PM to AM
Weigh in
92kg
Up in weight again this week, definitely some recomping occurring hoping for this to stabilize soon, likely still gaining water from GH as well.
Side Effects
Sleep got a lot worse this week, I had a lot of difficulty falling asleep and would lay awake for hours. Would also wake up a lot throughout the night. Had a heavier heartbeat and slight adrenaline feeling that would cause my breathing to be irregular. Adjusted my GH dosing to AM and am sleeping perfectly again with no interruptions. Seems I get a slight stimulatory response to growth hormone.
Challenges
Having trouble getting my steps in for the day, this is most likely contributing the the weight gain as well. Got slightly better towards the end of the week after adjusting my daily routine to include for some more walking.
Goals are:
13k steps off week
8k steps work week
Will eventually start including the data from my training sessions but still figuring out my max weights for the new exercises.
Also shout out to Austrix Pharma, Auspost lost my order and he reposted without a second thought, even included a couple extra goodies that'll help greatly near the end of the fat loss phase
Very happy to say I'm progressing in the right direction this week. Pretty bare update this week as not too much has changed.
Macros remain the same:
225P | 125C | 60F (Training days) 1940 kcal
225P | 100C | 50F (Rest days) 1750 kcal
Some adjustments to cardio going forward, 40 minutes of cardio will be done on each training day whilst I'm home. This is to offset the lack of cardio I'm able to get done whilst at work.
Here's my training data, I've hidden it so it doesn't take up so much room on page.
No PED changes
Supplements arrived and have added these to the stack:
AM:
Vitamin D3 5000iu
Vitamin K2 20mcg
Glutamine 10g
Citrus Burgamot 1000mg
P5P 100mg
PM:
Curcumin 1000mg
Magnesium Glycinate 3g
Weigh in
89.8kg
Finally heading in the right direction, very happy to break the 80kg barrier! Hopefully this continues with the changes to cardio.
Side Effects
No side effects this week, still sleeping perfectly after the GH timing adjustment.
Adequate cardio due to time constraints at work. Also mis-read coaches dose for magnesium and ended up taking 10x the amount for two days before thinking to ask. (I'm a shitty client)
Still really happy with how things are going. Noticing some changes to abdominal fat especially around the midsection.
Macros remain the same:
225P | 125C | 60F (Training days) 1940 kcal
225P | 100C | 50F (Rest days) 1750 kcal
Smashed the cardio while at home this week, coach adjusted cardio to 40 minutes per training day while I'm at home due to the time constraint whilst at work. Was expecting 40 minutes to be hard to consistently achieve but I've got to say it really didn't take much effort, enjoying just setting the treadmill up and shit posting in the matrix chat with periodical adjustments to height to maintain a 140BPM heart rate.
Added methylene blue, upped COQ10 dosage (The higher dose was cheaper) and added taurine
Really noticing the little boost the methylene blue gives.
AM:
Vitamin D3 5000iu
Vitamin K2 20mcg
Glutamine 10g
Citrus Burgamot 1000mg
P5P 100mg
CoQ10 300mcg
Methylene Blue 10mg
Taurine 2500mg
PM:
Curcumin 1000mg
Magnesium Glycinate 3g
Night Night by CS Supps 1 serve
Melatonin 10-20mg
Weigh in
89.2kg
Down 400g this week.
Side Effects
No side effects
No notable challenges this week relating to training/diet
Progressing really well, really dialing in some of the movements now.
Macros remain the same:
225P | 125C | 60F (Training days) 1940 kcal
225P | 100C | 50F (Rest days) 1750 kcal
Requested some ab exercises in last weeks check in, coach has added in two exercises for abs going forward. Training still feeling really good, particularly enjoying upper day the most.
Coach has added SLU-PP-332 at 20mg twice a day from Thursday forward (4/12/25). Really excited to see how next weeks check in looks with this added in!
Weigh in
88.7kg
Scale continuing to move in the right direction, very happy with the progress.
Side Effects
No side effects
Steps were not optimal this week, unfortunately the jobs work had me doing were mostly stationary. Didn't make my 8000 step goal 4 out of 7 days this week. Tried my best on the other days to make up for the low step days even did some steps on treadmill when I could fit it in.
(Step goal is 13000 steps while I'm at home)
Steps
Wednesday: 11155
Thursday: 7273
Friday: 8863
Saturday: 7672
Sunday: 10909
Monday: 6356
Tuesday: 5678
Wednesday: 8996
Goal steps: 56000
Total steps: 66902
Didn't realize until now that I've added everything together that I was actually in the positive overall for the week!
Didn't update the log last week due to being sick so I've combined the two weeks into this update
Not the best week for training or diet, had gastro or a food intolerance resulting in some extremely low appetite and poor training sessions due to the lower calories.
Digestion suffered for quite a while while my gut repaired itself. Thanks to @Asianvaper we were able to eliminate suspect foods and add in some foods to aid the repair of my gut. Happy to report as of Tuesday everything is back to normal digestion wise.
Unfortunately seems as if I've also picked up a head cold as of yesterday. Just not my fortnight I guess, at least I can still train normally.
Coach added 50g carbs to training days
225P | 175C | 60F (Training days) 2140 kcal
225P | 100C | 50F (Rest days) 1750 kcal
Requested some more rear delt exercises as my rear delts are definitely lacking
Added in KLOW blend from Austrix Pharma.
Current Stack
GHK-CU (AM) 2.5mg
Growth Hormone (AM) 3.33iu
Testosterone Enanthate (AM) 35.7mg (250mg/wk)
L-Carnatine (AM) 600mg
SLU-PP-332 (Split AM/PTT) 40mg
Retatrutide (Weekly) 3mg
KLOW Blend (PM) 2.5mg GHK-CU, 500mcg BPC-157, 500mcg TB-500, 500mcg KPV
Melanotan-2 (MWF) (PM) 250mcg
SLU-PP-332 definitely working it's magic in the background, feeling a slight increase in energy plus cardio seems to be a lot easier.
I've used an average as my weight fluctuated quite a bit the last couple weeks due to the water weight lost while I had the digestion issues.
No side effects
Steps weren't ideal this last work week due to the gastro issues, appetite was extremely low as well resulting in many days with missed macros.
Steps
Wednesday: 6893
Thursday: 8154
Friday: 7060
Saturday: 399 Had this day off sick
Sunday: 8600
Monday: 6831
Tuesday: 6764
Wednesday: 11131
Goal steps: 56000
Total steps: 55832
Honestly not that far off the weekly goal. Surprises me how much it works itself out as an average over the week. Seriously thought I was much lower especially considering the day I had off sick.
Merry Christmas! Hope you're all spending time with your loved ones these holidays.
Will be away working from the 24th to the 31st this year unfortunately, at least I'll get some extra money for the public holidays
Big thanks to @Eddie Haskell and @Allupfromhere for helping me update this profile to match my other forum name
Also please don't judge too hard, my initial cycle, training and macros were all fucked as I wasn't coached at the time, coach has since fixed these.
Rhys' Intro Log
I had originally intended to log my rebound blast phase however this can serve as experience for that upcoming log. My log goal is to reach approximately 10% bodyfat to have a decent rebound.
Personal Info
Hi, I'm known as Rhys. I started this fat loss phase a few months ago after noticing how much fat I had gained since working in FIFO (camp food is a nightmare). I've since found other options (the kitchen staff sneak me bulk chicken breast). I've been training off and on since 18 years old, with an uptick since starting TRT at 20. Recently herniated a disc in my lower back which is 90% healed - still gives me trouble from time to time, just have to be careful with how I train.Age: 24
Height: 183cm
Starting Weight: 106.8kg (20/08/2025)
Current Weight: 90.6kg (28/10/2025)
Goal Weight: ~10%BF
Starting Blood Pressure: ~140-150 over 80
Current Blood Pressure: ~115-120 over ~60-65
Current Cycle
Testosterone Enanthate - 125mg/wk Split MWFNandrolone Decanoate - 100mg/wk Split MWF (Will be removing this and running test higher)
Retatrutide - 3mg/wk (Titrated from 0.5mg/wk over 5 weeks)
Anavar - 25mg/pre-workout (only used for chest, legs & back)
Growth Hormone - to be added in the next few weeks at ~3IU
Labs Used
UGLOZ: Platinum Testosterone Enanthate & Shogun HGH
Raptor Labs: Deca, Anavar & Retatrutide
Austrix Pharma: HGH
Support Supplements
Tadalafil - 10mg/EODMagnesium 600mg/pre bed
Omega 3 - 3g/daily
Vitamin D3 - 3000IU/daily
L-Tyrosine - 500mg/daily
Acetyl L-Carnitine 1500mg/daily
Alpha GPC - 600mg/daily
COQ10 - 200mg/daily
Injectable L-Carnitine 600mg/daily
Training Program
Standard bro split - looking at changing to PPL
Monday - Legs
Tuesday - Shoulders
Wednesday - Biceps & Triceps
Thursday - Rest
Friday - Chest
Saturday - Back
Sunday - Biceps & Triceps
Usually just over an hour per session, 2-3 minutes rest between sets and aim for 10 reps/set with 0 reps in reserve.
Cardio looks different depending on if I'm at work or not (7/7 roster), as time is a limiting factor when on swing.
Home Cardio: 4km walk (to gym and back) approximately 1hr 125-135bpm
Work Cardio: 10 minutes on treadmill at end of session
Diet Overview
Macro targets: 215P | 191C | 32F ~1900kcalOften I am under this and range between 1600-1800kcal (Protein is met daily and carbs are haphazardly adjusted up & down depending on what I'm training)
Log Updates
Log updates will be weekly (Thursdays) depending on if I get time whilst at work to update. Will include weight changes, periodical physique updates as well as any changes to protocol or diet.G’day guys a couple of updates for this week next weeks update will be bigger
-Officially coached by @Asianvaper !
-Removed nandralone from stack
-Increased testosterone dose back to 225mg/wk
-Removed anavar for lipid health
-Added GH at 3.33mg night taken before bed
Back to work until Wednesday. Will be changing training split sometime this week, keen to try something different!
-Officially coached by @Asianvaper !
-Removed nandralone from stack
-Increased testosterone dose back to 225mg/wk
-Removed anavar for lipid health
-Added GH at 3.33mg night taken before bed
Back to work until Wednesday. Will be changing training split sometime this week, keen to try something different!
Log Update #2
Hey guys, first week coached and I've got to say there was a lot missing before. Truly thankful to @Asianvaper for fixing my shit .Progress
I'm definitely not 3/4 of the way through my cut like I had thought initially. If I had to guess again I'd probably say I'm closer to 1/2 or less. Check in photos with the coach definitely humbled me (Self realization).
Macros
Some changes with the new plan
was: 215P | 191C | 32F
now: 225P | 200C | 60F (Training day)
225P | 180C | 50F (Rest day)
Training plan PPL x UL
Swapped from training in the morning fasted to training at night fully fed.
Absolutely loving the new plan, a few of the exercises are new to me and will need form improvement. Feeling stronger and like I have more energy due to not being fasted.
Plan:
Wednesday: Rest (Supposed to be 40min cardio but don't get the time on this day)
Thursday: Pull
Friday: Push
Saturday: Legs
Sunday: Rest (40min cardio)
Monday: Upper
Tuesday: Lower
I'm hoping to compensate for the lack of cardio during my work week on my off week. Not really sure if this is optimal.
Compound Changes
-Increased Testosterone to 250mg/wk
-Added Injectable L-Carnatine 600mg/day
-Added @CS Supps Nightnight (As of today)
Weigh in
90.9kg
Side Effects
Only noticing one new side effect this week which is waking up in the middle of the night to piss. Like clockwork 12-1am, I'm guessing that changing my training from morning to night is the cause for this as I'm consuming a fair amount of water whilst training, not sure how I plan to mitigate this I'm open to suggestions haha.Challenges
Ran out of carbs on Sunday (forgot about the different rest day macros and overate carbs for the second to last meal which meant my last meal had to be purely fat and protein picture below, definitely wont be fucking that up again.
Cardio at work is definitely a pain point right now as well as learning the proper form for some of these new exercises
Log Update #3
Progress
Progress
Progressing slowly this week, coach is dialing the diet in. Seriously recommend to anyone that doesn't have a coach to get one, makes it so easy and gives so much extra time to focus on the other aspects of training.
Got bloods done on Friday (results above) few things to fix up, supplements still in the post to sort these so should have them by the time I'm home on Wednesday.
Macros
Small changes this week. (Forgot to log this but coach had also decreased carbs by 25g on both rest and training days last week) New macros start today.
Was: 225P | 150C | 60F (Training day) 2040 kcal
Now: 225P | 125C | 60F (Training day) 1940 kcal
Was:225P | 125C | 50F (Rest day) 1850 kcal
Now: 225P | 100C | 50F (Rest day) 1750 kcal
Training Plan
Still loving the training plan. Been sending videos to the coach to review form and timing and making some adjustments as required - Slowly getting there.
Compound Changes
-Adjusted GH dose from PM to AM
Weigh in
92kg
Up in weight again this week, definitely some recomping occurring hoping for this to stabilize soon, likely still gaining water from GH as well.
Side Effects
Sleep got a lot worse this week, I had a lot of difficulty falling asleep and would lay awake for hours. Would also wake up a lot throughout the night. Had a heavier heartbeat and slight adrenaline feeling that would cause my breathing to be irregular. Adjusted my GH dosing to AM and am sleeping perfectly again with no interruptions. Seems I get a slight stimulatory response to growth hormone.
Challenges
Having trouble getting my steps in for the day, this is most likely contributing the the weight gain as well. Got slightly better towards the end of the week after adjusting my daily routine to include for some more walking.
Goals are:
13k steps off week
8k steps work week
Will eventually start including the data from my training sessions but still figuring out my max weights for the new exercises.
Also shout out to Austrix Pharma, Auspost lost my order and he reposted without a second thought, even included a couple extra goodies that'll help greatly near the end of the fat loss phase
Log Update #4
Progress
Progress
Very happy to say I'm progressing in the right direction this week. Pretty bare update this week as not too much has changed.
Macros
Macros remain the same:
225P | 125C | 60F (Training days) 1940 kcal
225P | 100C | 50F (Rest days) 1750 kcal
Training Plan
Some adjustments to cardio going forward, 40 minutes of cardio will be done on each training day whilst I'm home. This is to offset the lack of cardio I'm able to get done whilst at work.
Here's my training data, I've hidden it so it doesn't take up so much room on page.
Thursday 13/11 - Pull Unilateral Bench Pulldown
1 32kg 10
2 41kg 12
3 50kg 10
Seated Row
1 75.3kg 10
2 66kg 10
3 66kg 10
4 66kg 10
Single Arm Cable Row
1 32kg 10
2 41kg 10
3 41kg 10
Preacher Curl
1 27.5kg 10
2 32.5kg 6
3 30kg 8
Behind The Back Dual Cable D-Handle Curls
1 10.2kg 10
2 12.5kg 10
3 14.7kg 12
72mins
Friday 14/11 - Push Bench Assisted Dumbbell Y Raises
1 10kg 10
2 7kg 15
3 7kg 15
Flat Dumbbell Bench Press
1 40kg 10
2 40kg 8
Dumbbell Side Lateral Raises
1 10kg 15
2 12.5kg 10
3 12.5kg 10
Dual Rope Pushdowns
1 32kg 10
2 41kg 10
3 45kg 10
Incline Smith Press
1 40kg 10
2 50kg 8
3 55kg 9
60mins
Saturday 15/11 - Legs Seated Leg Curl
1 54kg 10
2 68kg 10
3 63kg 10
Hip Adductor
1 50kg 10
2 56kg 10
3 56kg 10
Hack Squat
1 77kg 10
2 97kg 10
3 97kg 8
Leg Extensions
1 90kg 10
2 90kg 10
Dumbbell Bulgarian Split Squats
1 20kg 10
2 14kg 10
47mins
Sunday 16/11 - Rest 40 minutes of cardio on treadmill
Speed set at 5km/h incline set between 5-10 depending on heartrate (Keeping close to 140bpm)
Monday 17/11 - Upper Unilateral D-Handle Cable Curl
1 18kg 12
2 23kg 10
Behind The Back Dual Cable D-Handle Curls
1 10.2kg 13
2 12.5kg 10
Cable D-Handle Chest Press
1 17kg 10
2 19.3kg 10
3 21.6kg 8
Incline Smith Press
1 40kg 10
2 50kg 8
Neutral Grip Lat Pulldown
1 73kg 10
2 73kg 10
3 73kg 8
Dumbbell Side Lateral Raises
1 10kg 12
2 12.5kg 10
57mins
Tuesday 18/11 - Lower Unilateral Cross Body Tricep Extension
1 18kg 10
2 21kg 10
Cross Body Tricep Extension
1 18kg 10
2 23kg 8
Lying Leg Curl
1 66.5kg 10
2 59kg 10
3 59kg 10
Hip Adductor
1 50kg 10
1 56kg 9
45 Degree Leg Press
1 253kg 10
2 293kg 10
3 293kg 8
Leg Extensions
1 90kg 10
2 103kg 10
Wednesday 19/11 - Rest No cardio as it's my travel between work/home day
1 32kg 10
2 41kg 12
3 50kg 10
Seated Row
1 75.3kg 10
2 66kg 10
3 66kg 10
4 66kg 10
Single Arm Cable Row
1 32kg 10
2 41kg 10
3 41kg 10
Preacher Curl
1 27.5kg 10
2 32.5kg 6
3 30kg 8
Behind The Back Dual Cable D-Handle Curls
1 10.2kg 10
2 12.5kg 10
3 14.7kg 12
72mins
Friday 14/11 - Push Bench Assisted Dumbbell Y Raises
1 10kg 10
2 7kg 15
3 7kg 15
Flat Dumbbell Bench Press
1 40kg 10
2 40kg 8
Dumbbell Side Lateral Raises
1 10kg 15
2 12.5kg 10
3 12.5kg 10
Dual Rope Pushdowns
1 32kg 10
2 41kg 10
3 45kg 10
Incline Smith Press
1 40kg 10
2 50kg 8
3 55kg 9
60mins
Saturday 15/11 - Legs Seated Leg Curl
1 54kg 10
2 68kg 10
3 63kg 10
Hip Adductor
1 50kg 10
2 56kg 10
3 56kg 10
Hack Squat
1 77kg 10
2 97kg 10
3 97kg 8
Leg Extensions
1 90kg 10
2 90kg 10
Dumbbell Bulgarian Split Squats
1 20kg 10
2 14kg 10
47mins
Sunday 16/11 - Rest 40 minutes of cardio on treadmill
Speed set at 5km/h incline set between 5-10 depending on heartrate (Keeping close to 140bpm)
Monday 17/11 - Upper Unilateral D-Handle Cable Curl
1 18kg 12
2 23kg 10
Behind The Back Dual Cable D-Handle Curls
1 10.2kg 13
2 12.5kg 10
Cable D-Handle Chest Press
1 17kg 10
2 19.3kg 10
3 21.6kg 8
Incline Smith Press
1 40kg 10
2 50kg 8
Neutral Grip Lat Pulldown
1 73kg 10
2 73kg 10
3 73kg 8
Dumbbell Side Lateral Raises
1 10kg 12
2 12.5kg 10
57mins
Tuesday 18/11 - Lower Unilateral Cross Body Tricep Extension
1 18kg 10
2 21kg 10
Cross Body Tricep Extension
1 18kg 10
2 23kg 8
Lying Leg Curl
1 66.5kg 10
2 59kg 10
3 59kg 10
Hip Adductor
1 50kg 10
1 56kg 9
45 Degree Leg Press
1 253kg 10
2 293kg 10
3 293kg 8
Leg Extensions
1 90kg 10
2 103kg 10
Wednesday 19/11 - Rest No cardio as it's my travel between work/home day
Compound Changes
No PED changes
Supplements arrived and have added these to the stack:
AM:
Vitamin D3 5000iu
Vitamin K2 20mcg
Glutamine 10g
Citrus Burgamot 1000mg
P5P 100mg
PM:
Curcumin 1000mg
Magnesium Glycinate 3g
Weigh in
89.8kg
Side Effects
No side effects this week, still sleeping perfectly after the GH timing adjustment.
Challenges
Adequate cardio due to time constraints at work. Also mis-read coaches dose for magnesium and ended up taking 10x the amount for two days before thinking to ask. (I'm a shitty client)
Log Update #5
Progress
Progress
Still really happy with how things are going. Noticing some changes to abdominal fat especially around the midsection.
Macros
Macros remain the same:
225P | 125C | 60F (Training days) 1940 kcal
225P | 100C | 50F (Rest days) 1750 kcal
Training Plan
Smashed the cardio while at home this week, coach adjusted cardio to 40 minutes per training day while I'm at home due to the time constraint whilst at work. Was expecting 40 minutes to be hard to consistently achieve but I've got to say it really didn't take much effort, enjoying just setting the treadmill up and shit posting in the matrix chat with periodical adjustments to height to maintain a 140BPM heart rate.
Thursday 27/11 - Pull Unilateral Bench Pulldown
1 41kg 10
2 54kg 10
3 64kg 10
Single Arm Cable Row
1 41kg 10
2 45kg 10
3 50kg 10
Preacher Curl
1 25kg 10
2 25kg 9
3 25kg 8
Behind The Back Dual Cable D-Handle Curls
1 10.2kg 11
2 12.5kg 13
3 10.2kg 13
63mins
Friday 28/11 - Push Plank
1 BW 1:15
2 BW 1:00
Bench Assisted Dumbbell Y Raises
1 10kg 10
2 10kg 10
3 10kg 10
Flat Dumbbell Bench Press
1 30kg 10
2 40kg 8
Dumbbell Side Lateral Raises
1 10kg 10
2 12.5kg 10
3 12.5kg 10
Dual Rope Pushdowns
1 41kg 12
2 45kg 9
3 45kg 9
Incline Smith Press
1 40kg 10
2 50kg 10
3 40kg 10
54mins
Saturday 29/11 - Legs Seated Leg Curl
1 59kg 10
2 63kg 10
3 63kg 10
Hip Adductor
1 43kg 12
2 57kg 12
Hack Squat
1 97kg 10
2 117kg 10
3 137kg 5 F
Leg Extensions
1 84kg 10
2 108kg 10
Dumbbell Bulgarian Split Squats
1 20kg 10
2 20kg 10
57mins
Sunday 30/11 - Rest
Monday 1/12 - Upper Unilateral D-Handle Cable Curl
1 23kg 10
2 27kg 10
Behind The Back Dual Cable D-Handle Curls
1 7.9kg 15
2 10.2kg 15
3 12.5kg 12
Cable D-Handle Chest Press
1 14.7kg 10
2 19.3kg 10
3 21.6kg 6
Incline Smith Press
1 40kg 10
2 50kg 8 F
Neutral Grip Lat Pulldown
1 75.3kg 10
2 75.3kg 10
3 75.3kg 9 F
Dumbbell Side Lateral Raises
1 12.5kg 10
2 12.5kg 10
62mins
Tuesday 2/12 - Lower Unilateral Cross Body Tricep Extension
1 14kg 15
2 18kg 12
Cross Body Tricep Extension
1 14kg 12
2 18kg 12
Lying Leg Curl
1 59kg 10
2 63kg 10
3 68kg 8
Hip Adductor
1 43kg 10
2 57kg 10
3 63kg 10
45 Degree Leg Press
1 253kg 10
2 333kg 8
3 293kg 10
Leg Extensions
1 95kg 10
2 108kg 10
Wednesday 3/12 - Rest No cardio as it's my travel between work/home day
1 41kg 10
2 54kg 10
3 64kg 10
Single Arm Cable Row
1 41kg 10
2 45kg 10
3 50kg 10
Preacher Curl
1 25kg 10
2 25kg 9
3 25kg 8
Behind The Back Dual Cable D-Handle Curls
1 10.2kg 11
2 12.5kg 13
3 10.2kg 13
63mins
Friday 28/11 - Push Plank
1 BW 1:15
2 BW 1:00
Bench Assisted Dumbbell Y Raises
1 10kg 10
2 10kg 10
3 10kg 10
Flat Dumbbell Bench Press
1 30kg 10
2 40kg 8
Dumbbell Side Lateral Raises
1 10kg 10
2 12.5kg 10
3 12.5kg 10
Dual Rope Pushdowns
1 41kg 12
2 45kg 9
3 45kg 9
Incline Smith Press
1 40kg 10
2 50kg 10
3 40kg 10
54mins
Saturday 29/11 - Legs Seated Leg Curl
1 59kg 10
2 63kg 10
3 63kg 10
Hip Adductor
1 43kg 12
2 57kg 12
Hack Squat
1 97kg 10
2 117kg 10
3 137kg 5 F
Leg Extensions
1 84kg 10
2 108kg 10
Dumbbell Bulgarian Split Squats
1 20kg 10
2 20kg 10
57mins
Sunday 30/11 - Rest
Monday 1/12 - Upper Unilateral D-Handle Cable Curl
1 23kg 10
2 27kg 10
Behind The Back Dual Cable D-Handle Curls
1 7.9kg 15
2 10.2kg 15
3 12.5kg 12
Cable D-Handle Chest Press
1 14.7kg 10
2 19.3kg 10
3 21.6kg 6
Incline Smith Press
1 40kg 10
2 50kg 8 F
Neutral Grip Lat Pulldown
1 75.3kg 10
2 75.3kg 10
3 75.3kg 9 F
Dumbbell Side Lateral Raises
1 12.5kg 10
2 12.5kg 10
62mins
Tuesday 2/12 - Lower Unilateral Cross Body Tricep Extension
1 14kg 15
2 18kg 12
Cross Body Tricep Extension
1 14kg 12
2 18kg 12
Lying Leg Curl
1 59kg 10
2 63kg 10
3 68kg 8
Hip Adductor
1 43kg 10
2 57kg 10
3 63kg 10
45 Degree Leg Press
1 253kg 10
2 333kg 8
3 293kg 10
Leg Extensions
1 95kg 10
2 108kg 10
Wednesday 3/12 - Rest No cardio as it's my travel between work/home day
Compound Changes
Added methylene blue, upped COQ10 dosage (The higher dose was cheaper) and added taurine
Really noticing the little boost the methylene blue gives.
AM:
Vitamin D3 5000iu
Vitamin K2 20mcg
Glutamine 10g
Citrus Burgamot 1000mg
P5P 100mg
CoQ10 300mcg
Methylene Blue 10mg
Taurine 2500mg
PM:
Curcumin 1000mg
Magnesium Glycinate 3g
Night Night by CS Supps 1 serve
Melatonin 10-20mg
Weigh in
89.2kg
Side Effects
No side effects
Challenges
No notable challenges this week relating to training/diet
Log Update #6
Progress
Progress
Progressing really well, really dialing in some of the movements now.
Macros
Macros remain the same:
225P | 125C | 60F (Training days) 1940 kcal
225P | 100C | 50F (Rest days) 1750 kcal
Training Plan
Requested some ab exercises in last weeks check in, coach has added in two exercises for abs going forward. Training still feeling really good, particularly enjoying upper day the most.
Thursday 27/11 - Pull Unilateral Bench Pulldown
1 41kg 10
2 54kg 10
3 64kg 10
Single Arm Cable Row
1 41kg 10
2 45kg 10
3 50kg 10
Preacher Curl
1 25kg 10
2 25kg 9
3 25kg 8
Behind The Back Dual Cable D-Handle Curls
1 10.2kg 11
2 12.5kg 13
3 10.2kg 13
63mins
Friday 28/11 - Push Plank
1 BW 1:15
2 BW 1:00
Bench Assisted Dumbbell Y Raises
1 10kg 10
2 10kg 10
3 10kg 10
Flat Dumbbell Bench Press
1 30kg 10
2 40kg 8
Dumbbell Side Lateral Raises
1 10kg 10
2 12.5kg 10
3 12.5kg 10
Dual Rope Pushdowns
1 41kg 12
2 45kg 9
3 45kg 9
Incline Smith Press
1 40kg 10
2 50kg 10
3 40kg 10
54mins
Saturday 29/11 - Legs Seated Leg Curl
1 59kg 10
2 63kg 10
3 63kg 10
Hip Adductor
1 43kg 12
2 57kg 12
Hack Squat
1 97kg 10
2 117kg 10
3 137kg 5 F
Leg Extensions
1 84kg 10
2 108kg 10
Dumbbell Bulgarian Split Squats
1 20kg 10
2 20kg 10
57mins
Sunday 30/11 - Rest
Monday 1/12 - Upper Unilateral D-Handle Cable Curl
1 23kg 10
2 27kg 10
Behind The Back Dual Cable D-Handle Curls
1 7.9kg 15
2 10.2kg 15
3 12.5kg 12
Cable D-Handle Chest Press
1 14.7kg 10
2 19.3kg 10
3 21.6kg 6
Incline Smith Press
1 40kg 10
2 50kg 8 F
Neutral Grip Lat Pulldown
1 75.3kg 10
2 75.3kg 10
3 75.3kg 9 F
Dumbbell Side Lateral Raises
1 12.5kg 10
2 12.5kg 10
62mins
Tuesday 2/12 - Lower Unilateral Cross Body Tricep Extension
1 14kg 15
2 18kg 12
Cross Body Tricep Extension
1 14kg 12
2 18kg 12
Lying Leg Curl
1 59kg 10
2 63kg 10
3 68kg 8
Hip Adductor
1 43kg 10
2 57kg 10
3 63kg 10
45 Degree Leg Press
1 253kg 10
2 333kg 8
3 293kg 10
Leg Extensions
1 95kg 10
2 108kg 10
Wednesday 3/12 - Rest No cardio as it's my travel between work/home day
1 41kg 10
2 54kg 10
3 64kg 10
Single Arm Cable Row
1 41kg 10
2 45kg 10
3 50kg 10
Preacher Curl
1 25kg 10
2 25kg 9
3 25kg 8
Behind The Back Dual Cable D-Handle Curls
1 10.2kg 11
2 12.5kg 13
3 10.2kg 13
63mins
Friday 28/11 - Push Plank
1 BW 1:15
2 BW 1:00
Bench Assisted Dumbbell Y Raises
1 10kg 10
2 10kg 10
3 10kg 10
Flat Dumbbell Bench Press
1 30kg 10
2 40kg 8
Dumbbell Side Lateral Raises
1 10kg 10
2 12.5kg 10
3 12.5kg 10
Dual Rope Pushdowns
1 41kg 12
2 45kg 9
3 45kg 9
Incline Smith Press
1 40kg 10
2 50kg 10
3 40kg 10
54mins
Saturday 29/11 - Legs Seated Leg Curl
1 59kg 10
2 63kg 10
3 63kg 10
Hip Adductor
1 43kg 12
2 57kg 12
Hack Squat
1 97kg 10
2 117kg 10
3 137kg 5 F
Leg Extensions
1 84kg 10
2 108kg 10
Dumbbell Bulgarian Split Squats
1 20kg 10
2 20kg 10
57mins
Sunday 30/11 - Rest
Monday 1/12 - Upper Unilateral D-Handle Cable Curl
1 23kg 10
2 27kg 10
Behind The Back Dual Cable D-Handle Curls
1 7.9kg 15
2 10.2kg 15
3 12.5kg 12
Cable D-Handle Chest Press
1 14.7kg 10
2 19.3kg 10
3 21.6kg 6
Incline Smith Press
1 40kg 10
2 50kg 8 F
Neutral Grip Lat Pulldown
1 75.3kg 10
2 75.3kg 10
3 75.3kg 9 F
Dumbbell Side Lateral Raises
1 12.5kg 10
2 12.5kg 10
62mins
Tuesday 2/12 - Lower Unilateral Cross Body Tricep Extension
1 14kg 15
2 18kg 12
Cross Body Tricep Extension
1 14kg 12
2 18kg 12
Lying Leg Curl
1 59kg 10
2 63kg 10
3 68kg 8
Hip Adductor
1 43kg 10
2 57kg 10
3 63kg 10
45 Degree Leg Press
1 253kg 10
2 333kg 8
3 293kg 10
Leg Extensions
1 95kg 10
2 108kg 10
Wednesday 3/12 - Rest No cardio as it's my travel between work/home day
Compound Changes
Coach has added SLU-PP-332 at 20mg twice a day from Thursday forward (4/12/25). Really excited to see how next weeks check in looks with this added in!
Weigh in
88.7kg
Side Effects
No side effects
Challenges
Steps were not optimal this week, unfortunately the jobs work had me doing were mostly stationary. Didn't make my 8000 step goal 4 out of 7 days this week. Tried my best on the other days to make up for the low step days even did some steps on treadmill when I could fit it in.
(Step goal is 13000 steps while I'm at home)
Steps
Wednesday: 11155
Thursday: 7273
Friday: 8863
Saturday: 7672
Sunday: 10909
Monday: 6356
Tuesday: 5678
Wednesday: 8996
Goal steps: 56000
Total steps: 66902
Didn't realize until now that I've added everything together that I was actually in the positive overall for the week!
Log Update #7
Didn't update the log last week due to being sick so I've combined the two weeks into this update
Progress
Not the best week for training or diet, had gastro or a food intolerance resulting in some extremely low appetite and poor training sessions due to the lower calories.
Digestion suffered for quite a while while my gut repaired itself. Thanks to @Asianvaper we were able to eliminate suspect foods and add in some foods to aid the repair of my gut. Happy to report as of Tuesday everything is back to normal digestion wise.
Unfortunately seems as if I've also picked up a head cold as of yesterday. Just not my fortnight I guess, at least I can still train normally.
Macros
Coach added 50g carbs to training days
225P | 175C | 60F (Training days) 2140 kcal
225P | 100C | 50F (Rest days) 1750 kcal
Training Plan
Requested some more rear delt exercises as my rear delts are definitely lacking
Thursday 11/12 - Pull Unilateral Bench Pulldown
1 45kg 10
2 50kg 10
3 50kg 10
Seated Chest Supported Row
1 50kg 12 W
2 63kg 10 TS
3 50kg 10 BO
4 50kg 10 BO
Single Arm Cable Row
1 32kg 10
2 36kg 8 F
3 41kg 10 D
Preacher Curl
1 30kg 10
2 30kg 8
3 25kg 10 D
Behind The Back Dual Cable D-Handle Curls
1 10.2kg 15
2 12.5kg 15
3 12.5kg 10
Friday 12/12 - Push Plank
1 BW 1:16
Skipped Gastro Sucks
Bench Assisted Dumbbell Y Raises
1 10kg 12
2 10kg 12
3 10kg 10
Flat Dumbbell Bench Press
1 40kg 8
2 40kg 7
Dumbbell Side Lateral Raises
1 12.5kg 12
2 12.5kg 10
3 12.5kg 10
Dual Rope Pushdowns
1 41kg 12
2 50kg 8
3 54kg 15 D
Incline Smith Press
1 40kg 8
2 50kg 8
3 60kg 8
Saturday 13/12 - Legs Seated Leg Curl
1 54kg 10
2 59kg 10
3 59kg 10
Hip Adductor
1 56kg 10
2 63kg 10
3 70 8 D
Hack Squat
1 97kg 8
2 117kg 8
3 117kg 8
Leg Extensions
1 90kg 10
2 103kg 10
Dumbbell Bulgarian Split Squats
1 30kg 10
2 30kg 10
Sunday 14/12 - Rest
Monday 15/12 - Upper Hanging Leg/Knee Raises
1 BW 15
2 BW 9
Unilateral D-Handle Cable Curl
1 10.2kg 12
2 12.5kg 12
Behind The Back Dual Cable D-Handle Curls
1 10.2kg 12
2 12.5kg 12
3 12.5kg 12
Cable D-Handle Chest Press
1 21.6kg 10
2 21.6kg 10
3 21.6kg 11 D
Incline Smith Press
1 40kg 8
2 50kg 8
Neutral Grip Lat Pulldown
1 73kg 10
2 73kg 10
3 73kg 8 F
Dumbbell Side Lateral Raises
1 12.5kg 12
2 12.5kg 11
Tuesday 16/12 - Lower Unilateral Cross Body Tricep Extension
1 14kg 12
2 18kg 12
Cross Body Tricep Extension
1 14kg 12
2 16.3kg 10
Lying Leg Curl
1 63kg 10
2 73kg 10
3 78kg 8
Hip Adductor
1 63kg 12
2 70kg 10
3 70kg 18 D
45 Degree Leg Press
1 293kg 10
2 293kg 10
3 293kg 10
Leg Extensions
1 90kg 10
2 103kg 10
3 103kg 10 D
Wednesday 3/12 - Rest No cardio as it's my travel between work/home day
1 45kg 10
2 50kg 10
3 50kg 10
Seated Chest Supported Row
1 50kg 12 W
2 63kg 10 TS
3 50kg 10 BO
4 50kg 10 BO
Single Arm Cable Row
1 32kg 10
2 36kg 8 F
3 41kg 10 D
Preacher Curl
1 30kg 10
2 30kg 8
3 25kg 10 D
Behind The Back Dual Cable D-Handle Curls
1 10.2kg 15
2 12.5kg 15
3 12.5kg 10
Friday 12/12 - Push Plank
1 BW 1:16
Skipped Gastro Sucks
Bench Assisted Dumbbell Y Raises
1 10kg 12
2 10kg 12
3 10kg 10
Flat Dumbbell Bench Press
1 40kg 8
2 40kg 7
Dumbbell Side Lateral Raises
1 12.5kg 12
2 12.5kg 10
3 12.5kg 10
Dual Rope Pushdowns
1 41kg 12
2 50kg 8
3 54kg 15 D
Incline Smith Press
1 40kg 8
2 50kg 8
3 60kg 8
Saturday 13/12 - Legs Seated Leg Curl
1 54kg 10
2 59kg 10
3 59kg 10
Hip Adductor
1 56kg 10
2 63kg 10
3 70 8 D
Hack Squat
1 97kg 8
2 117kg 8
3 117kg 8
Leg Extensions
1 90kg 10
2 103kg 10
Dumbbell Bulgarian Split Squats
1 30kg 10
2 30kg 10
Sunday 14/12 - Rest
Monday 15/12 - Upper Hanging Leg/Knee Raises
1 BW 15
2 BW 9
Unilateral D-Handle Cable Curl
1 10.2kg 12
2 12.5kg 12
Behind The Back Dual Cable D-Handle Curls
1 10.2kg 12
2 12.5kg 12
3 12.5kg 12
Cable D-Handle Chest Press
1 21.6kg 10
2 21.6kg 10
3 21.6kg 11 D
Incline Smith Press
1 40kg 8
2 50kg 8
Neutral Grip Lat Pulldown
1 73kg 10
2 73kg 10
3 73kg 8 F
Dumbbell Side Lateral Raises
1 12.5kg 12
2 12.5kg 11
Tuesday 16/12 - Lower Unilateral Cross Body Tricep Extension
1 14kg 12
2 18kg 12
Cross Body Tricep Extension
1 14kg 12
2 16.3kg 10
Lying Leg Curl
1 63kg 10
2 73kg 10
3 78kg 8
Hip Adductor
1 63kg 12
2 70kg 10
3 70kg 18 D
45 Degree Leg Press
1 293kg 10
2 293kg 10
3 293kg 10
Leg Extensions
1 90kg 10
2 103kg 10
3 103kg 10 D
Wednesday 3/12 - Rest No cardio as it's my travel between work/home day
Compound Changes
Added in KLOW blend from Austrix Pharma.
Current Stack
GHK-CU (AM) 2.5mg
Growth Hormone (AM) 3.33iu
Testosterone Enanthate (AM) 35.7mg (250mg/wk)
L-Carnatine (AM) 600mg
SLU-PP-332 (Split AM/PTT) 40mg
Retatrutide (Weekly) 3mg
KLOW Blend (PM) 2.5mg GHK-CU, 500mcg BPC-157, 500mcg TB-500, 500mcg KPV
Melanotan-2 (MWF) (PM) 250mcg
SLU-PP-332 definitely working it's magic in the background, feeling a slight increase in energy plus cardio seems to be a lot easier.
Weigh in
Average 88.1kg
Average 88.1kg
I've used an average as my weight fluctuated quite a bit the last couple weeks due to the water weight lost while I had the digestion issues.
06/12 89.8kg
07/12 88.5kg
08/12 89.1kg
09/12 88.1kg
10/12 88.1kg
11/12 88.8kg
12/12 89.1kg
13/12 87.3kg
14/12 86.7kg
15/12 86.4kg
16/12 89.0kg
17/12 87.8kg
18/12 87.9kg
19/12 87.9kg
07/12 88.5kg
08/12 89.1kg
09/12 88.1kg
10/12 88.1kg
11/12 88.8kg
12/12 89.1kg
13/12 87.3kg
14/12 86.7kg
15/12 86.4kg
16/12 89.0kg
17/12 87.8kg
18/12 87.9kg
19/12 87.9kg
Side Effects
No side effects
Challenges
Steps weren't ideal this last work week due to the gastro issues, appetite was extremely low as well resulting in many days with missed macros.
Steps
Wednesday: 6893
Thursday: 8154
Friday: 7060
Saturday: 399 Had this day off sick
Sunday: 8600
Monday: 6831
Tuesday: 6764
Wednesday: 11131
Goal steps: 56000
Total steps: 55832
Honestly not that far off the weekly goal. Surprises me how much it works itself out as an average over the week. Seriously thought I was much lower especially considering the day I had off sick.
Merry Christmas! Hope you're all spending time with your loved ones these holidays.
Will be away working from the 24th to the 31st this year unfortunately, at least I'll get some extra money for the public holidays
Start of log photos
Not the best photos sorry I've never really taken photos of my body to track progress until now
Recent Photos
Not the best photos sorry I've never really taken photos of my body to track progress until now
Recent Photos
