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Current stack:
500mcg bpc 157
500mcg tb500
3mg ironclad Reta
150 test e
200 mast e
20mg anavar daily
300mg iron clad injectable carnitine
Supps:
To many lol.
Plus creatine, tuarine
Prec greens
Nac
Pre
But I got a pic of them.
Overall good week,
400 grams down on average and feeling much leaner.
4 more weeks until the big trip and aiming for another 1.5kg off.
Daily Totals
• Calories: 2,799 / 3,330 kcal (84%)
• Protein: 242.2 g / 250 g (97%)
• Carbs: 327.9 g / 450 g (73%)
• Fat: 62.5 g / 60 g (104%)
⸻
Breakfast (906 kcal – 59g P / 113g C / 26g F)
• Woolworths Frozen Fresh Mixed Berries – 100 g (40.8 kcal)
• Coles PerForm High Protein Greek Yoghurt – 110 g (61.8 kcal)
• Oatmeal (Dry) – 100 g (379 kcal)
• Precision 100% Hydrolyzed Whey – 40 g (162.5 kcal)
• Lotus Biscoff Spread (Crunchy) – 20 g (113.7 kcal)
• Coles Finest Belgian Dark Chocolate (85%) – 25 g (148.7 kcal)
⸻
Uncategorized
• Coles 100% Coconut Water – 2 servings (250 ml each)
• 109.9 kcal
• 27 g carbs
⸻
🍽 Lunch (527 kcal – 44g P / 68g C / 11g F)
• Coles PerForm High Protein Greek Yoghurt – 150 g (84.3 kcal)
• Woolworths Frozen Fresh Mixed Berries – 100 g (40.8 kcal)
• Coles Finest Belgian Dark Chocolate (85%) – 15 g (89.2 kcal)
• Precision 100% Hydrolyzed Whey – 30 g (121.9 kcal)
• Nestle Milo Cereal (Whole Grain) – 50 g (191.1 kcal)
⸻
Dinner (686 kcal – 90g P / 38g C / 19g F)
• Coles Australian Beef Mince (Extra Lean) – 170 g (225.8 kcal)
• Chicken Breast (Raw) – 200 g (240 kcal)
• Mission Souvlaki Bread (Plain) – 50 g (161.7 kcal)
• Mushrooms (Raw) – 100 g (25 kcal)
• Coles Italian Passata – 100 g (33.1 kcal)
⸻
Snacks (570 kcal – 48g P / 81g C / 7g F)
• Oatmeal (Dry) – 60 g (227.4 kcal)
• Coles PerForm High Protein Greek Yoghurt – 150 g (84.3 kcal)
• Woolworths Frozen Fresh Mixed Berries – 100 g (40.8 kcal)
• Precision 100% Hydrolyzed Whey – 30 g (121.9 kcal)
• Nestle Milo Cereal (Whole Grain) – 25 g (95.5 kcal)
Workout 1 – 7 Exercises
Belt Squat RDL
• Set 1: 8–10 reps
• Set 2: 8–10 reps
• Set 3: 8–10 reps
⸻
Single Leg Bodyweight Glute Bridge
• Set 1: 14–16 reps
• Set 2: 14–16 reps
• Set 3: 14+ reps (final set)
⸻
Standing Plate-Loaded Machine Calf Raise
• Set 1: 9–11 reps
• Set 2: 9–11 reps
• Set 3: 9–11 reps
• Set 4: 9–11 reps
⸻
Superset – 3 Rounds
A) Bodyweight Glute Ham Developer Back Extension (Hands on Shoulders)
• Round 1: 12–14 reps
• Round 2: 12–14 reps
• Round 3: 12–14 reps
B) Kneeling Cable Crunch
• Round 1: 9–11 reps
• Round 2: 9–11 reps
• Round 3: 9–11 reps
⸻
Cable Dual Rope Diverging Triceps Pushdown
• Set 1: 15 reps
• Set 2: 10 reps
• Set 3: 10 reps
⸻
Cable Rope Hammer Curl
• Set 1: 10 reps
• Set 2: 10 reps
• Set 3: 10 reps
Workout 2:
Seated Neutral Grip Plate-Loaded Machine Chest Press
• Set 1: 107.5 kg/side × 15 reps (2 RIR)
• Set 2: 107.5 kg/side × 14 reps (3 RIR)
• Set 3: 100 kg/side × 13 reps (1 RIR)
• Set 4: 80 kg/side × 16 reps (3 RIR)
⸻
Chest-Supported Neutral Grip Pin-Loaded Machine Row
• Set 1: 95 kg × 8 reps (1 RIR)
• Set 2: 80 kg × 10 reps (1 RIR)
• Set 3: 65 kg × 14 reps (1 RIR)
• Set 4: 57.5 kg × 12 reps (1 RIR)
⸻
Overhand Grip Plate-Loaded Machine Shoulder Press
• Set 1: 125 kg/side × 7 reps (2 RIR)
• Set 2: 105 kg/side × 8 reps (2 RIR)
• Set 3: 105 kg/side × 7 reps (2 RIR)
• Set 4: 85 kg/side × 8 reps (2 RIR)
⸻
Overhand Grip Plate-Loaded Machine Lat Pulldown
• Set 1: 70 kg/side × 13 reps (2 RIR)
• Set 2: 70 kg/side × 10 reps (2 RIR)
• Set 3: 60 kg/side × 10 reps (2 RIR)
• Set 4: 60 kg/side × 9 reps (2 RIR)
Workout 3:
Plate-Loaded Leg Press
• 127.5 kg × 10 (warm-up)
• 240 kg × 8 (warm-up)
• 320 kg × 15
• 320 kg × 8
• 320 kg × 7
• 280 kg × 12 (back-off)
• Total volume: 15,207 kg
• Strong strength retention while cutting
• First working set (320 × 15) = standout performance
⸻
Lying Plate-Loaded Hamstring Curl
• 60 kg × 10
• 60 kg × 8
• 50 kg × 10
• 40 kg × 10
• Total volume: 1,980 kg
• Clear fatigue progression
• Pushed close to failure on first two sets
⸻
Seated Plate-Loaded Hip Adduction
• 85 kg × 13
• 85 kg × 12
• 85 kg × 8
• 65 kg × 13
• Total volume: 3,650 kg
• Strong early sets
• Noticeable fatigue by third set
• Good inclusion for inner thigh thickness & leg sweep
⸻
Plate-Loaded Leg Press Calf Raise
• 200 kg × 15
• 200 kg × 13
• 200 kg × 10
• Total volume: 9,633 kg
• Solid rep range progression
• Calves worked through fatigue properly
Plate-Loaded Machine Incline Bench Press (4 sets – 8760 kg volume)
• 140 kg (per side) × 8 (per side) – 1 RIR
• 120 kg (per side) × 10 (per side) – 2 RIR
• 140 kg (per side) × 7 (per side) – 3 RIR
• 120 kg (per side) × 9 (per side) – 3 RIR
⸻
Overhand Grip Plate-Loaded Machine Shoulder Press (4 sets – 7000 kg volume)
• 100 kg (per side) × 11 (per side) – 2 RIR
• 100 kg (per side) × 9 (per side) – 2 RIR
• 140 kg (per side) × 5 (per side) – 2 RIR
• 100 kg (per side) × 8 (per side) – 2 RIR
⸻
Dual Cable Bayesian Curl (4 sets – 2640 kg volume)
• 30 kg (per side) × 12 (per side) – 2 RIR
• 30 kg (per side) × 12 (per side) – 1 RIR
• 25 kg (per side) × 12 (per side) – 0 RIR
• 25 kg (per side) × 12 (per side) – 0 RIR
⸻
Cable Rope Triceps Pushdown (4 sets – 2405 kg volume)
• 65 kg × 10 – 0 RIR
• 60 kg × 10 – 1 RIR
• 55 kg × 12 – 2 RIR
• 55 kg × 9 – 2 RIR
⸻
Seated Dumbbell Overhead Triceps Extension (4 sets – 1230 kg volume)
• 4 working sets completed
• (Reps/weight not visible in screenshot)
⸻
Lower Body Session
Machine Hack Squat (3 sets)
• 142.5 kg × 6 – 3 RIR
• 142.5 kg × 7 – 3 RIR
• 152.5 kg × 7 – 3 RIR
⸻
Plate-Loaded Machine Leg Extension (4 sets)
• 100 kg × 12 – 0 RIR
• 100 kg × 10 – 1 RIR
• 100 kg × 10 – 2 RIR
• 100 kg × 8 – 2 RIR
⸻
Lying Plate-Loaded Machine Hamstring Curl (4 sets)
• 62.5 kg × 8 – 0 RIR
• 62.5 kg × 7 – 1 RIR
• 52.5 kg × 8 – 2 RIR
• 42.5 kg × 10 – 2 RIR
⸻
Seated Plate-Loaded Machine Hamstring Curl (4 sets)
• 50 kg × 15 – 0 RIR
• 50 kg × 11 – 0 RIR
• 45 kg × 11 – 0 RIR
• 40 kg × 11 – 0 RIR
⸻
Seated Plate-Loaded Machine Calf Raise (3 sets)
• 50 kg × 15 – 0 RIR
• 50 kg × 15
• 50 kg × 15
⸻
Side-Lying Bodyweight Hip Abduction (3 sets)
• 14 reps/side – 0 RIR
• 13 reps/side – 1 RIR
• 10 reps/side – 2 RIR
Neutral Grip Pec Deck Fly (4 sets)
• 102.5 kg × 12
• 102.5 kg × 12
• 102.5 kg × 10
• 102.5 kg × 11
⸻
Overhand Grip Reverse Pec Deck (4 sets)
• 82.5 kg × 11
• 82.5 kg × 10
• 82.5 kg × 11
• 82.5 kg × 8
⸻
Standing Pin-Loaded Machine Lateral Raise (4 sets)
• 95 kg × 8
• 95 kg × 8
• 80 kg × 10
• 65 kg × 11
⸻
Cable Rope Hammer Curl (3 sets)
• 60 kg × 10
• 60 kg × 10
• 55 kg × 12
⸻
Cable Rope Straight Arm Lat Pulldown (4 sets)
• 60 kg × 10
• 50 kg × 12
• 50 kg × 10
• 45 kg × 12
⸻
Neutral Close Grip Cable Lat Pulldown (4 sets)
• 80 kg × 8
• 80 kg × 8
• 80 kg × 8
• 80 kg × 8
⸻
Single Arm Elbow-In Dumbbell Row (4 sets per side)
• 70 kg × 9
• 60 kg × 11
• 60 kg × 10
• 60 kg × 10
500mcg bpc 157
500mcg tb500
3mg ironclad Reta
150 test e
200 mast e
20mg anavar daily
300mg iron clad injectable carnitine
Supps:
To many lol.
Plus creatine, tuarine
Prec greens
Nac
Pre
But I got a pic of them.
Overall good week,
400 grams down on average and feeling much leaner.
4 more weeks until the big trip and aiming for another 1.5kg off.
Daily Totals• Calories: 2,799 / 3,330 kcal (84%)
• Protein: 242.2 g / 250 g (97%)
• Carbs: 327.9 g / 450 g (73%)
• Fat: 62.5 g / 60 g (104%)
⸻
Breakfast (906 kcal – 59g P / 113g C / 26g F)• Woolworths Frozen Fresh Mixed Berries – 100 g (40.8 kcal)
• Coles PerForm High Protein Greek Yoghurt – 110 g (61.8 kcal)
• Oatmeal (Dry) – 100 g (379 kcal)
• Precision 100% Hydrolyzed Whey – 40 g (162.5 kcal)
• Lotus Biscoff Spread (Crunchy) – 20 g (113.7 kcal)
• Coles Finest Belgian Dark Chocolate (85%) – 25 g (148.7 kcal)
⸻
Uncategorized• Coles 100% Coconut Water – 2 servings (250 ml each)
• 109.9 kcal
• 27 g carbs
⸻
🍽 Lunch (527 kcal – 44g P / 68g C / 11g F)
• Coles PerForm High Protein Greek Yoghurt – 150 g (84.3 kcal)
• Woolworths Frozen Fresh Mixed Berries – 100 g (40.8 kcal)
• Coles Finest Belgian Dark Chocolate (85%) – 15 g (89.2 kcal)
• Precision 100% Hydrolyzed Whey – 30 g (121.9 kcal)
• Nestle Milo Cereal (Whole Grain) – 50 g (191.1 kcal)
⸻
Dinner (686 kcal – 90g P / 38g C / 19g F)• Coles Australian Beef Mince (Extra Lean) – 170 g (225.8 kcal)
• Chicken Breast (Raw) – 200 g (240 kcal)
• Mission Souvlaki Bread (Plain) – 50 g (161.7 kcal)
• Mushrooms (Raw) – 100 g (25 kcal)
• Coles Italian Passata – 100 g (33.1 kcal)
⸻
Snacks (570 kcal – 48g P / 81g C / 7g F)• Oatmeal (Dry) – 60 g (227.4 kcal)
• Coles PerForm High Protein Greek Yoghurt – 150 g (84.3 kcal)
• Woolworths Frozen Fresh Mixed Berries – 100 g (40.8 kcal)
• Precision 100% Hydrolyzed Whey – 30 g (121.9 kcal)
• Nestle Milo Cereal (Whole Grain) – 25 g (95.5 kcal)
Workout 1 – 7 Exercises
Belt Squat RDL• Set 1: 8–10 reps
• Set 2: 8–10 reps
• Set 3: 8–10 reps
⸻
Single Leg Bodyweight Glute Bridge• Set 1: 14–16 reps
• Set 2: 14–16 reps
• Set 3: 14+ reps (final set)
⸻
Standing Plate-Loaded Machine Calf Raise• Set 1: 9–11 reps
• Set 2: 9–11 reps
• Set 3: 9–11 reps
• Set 4: 9–11 reps
⸻
Superset – 3 RoundsA) Bodyweight Glute Ham Developer Back Extension (Hands on Shoulders)
• Round 1: 12–14 reps
• Round 2: 12–14 reps
• Round 3: 12–14 reps
B) Kneeling Cable Crunch
• Round 1: 9–11 reps
• Round 2: 9–11 reps
• Round 3: 9–11 reps
⸻
Cable Dual Rope Diverging Triceps Pushdown• Set 1: 15 reps
• Set 2: 10 reps
• Set 3: 10 reps
⸻
Cable Rope Hammer Curl• Set 1: 10 reps
• Set 2: 10 reps
• Set 3: 10 reps
Workout 2:
Seated Neutral Grip Plate-Loaded Machine Chest Press
• Set 1: 107.5 kg/side × 15 reps (2 RIR)
• Set 2: 107.5 kg/side × 14 reps (3 RIR)
• Set 3: 100 kg/side × 13 reps (1 RIR)
• Set 4: 80 kg/side × 16 reps (3 RIR)
⸻
Chest-Supported Neutral Grip Pin-Loaded Machine Row
• Set 1: 95 kg × 8 reps (1 RIR)
• Set 2: 80 kg × 10 reps (1 RIR)
• Set 3: 65 kg × 14 reps (1 RIR)
• Set 4: 57.5 kg × 12 reps (1 RIR)
⸻
Overhand Grip Plate-Loaded Machine Shoulder Press
• Set 1: 125 kg/side × 7 reps (2 RIR)
• Set 2: 105 kg/side × 8 reps (2 RIR)
• Set 3: 105 kg/side × 7 reps (2 RIR)
• Set 4: 85 kg/side × 8 reps (2 RIR)
⸻
Overhand Grip Plate-Loaded Machine Lat Pulldown
• Set 1: 70 kg/side × 13 reps (2 RIR)
• Set 2: 70 kg/side × 10 reps (2 RIR)
• Set 3: 60 kg/side × 10 reps (2 RIR)
• Set 4: 60 kg/side × 9 reps (2 RIR)
Workout 3:
Plate-Loaded Leg Press• 127.5 kg × 10 (warm-up)
• 240 kg × 8 (warm-up)
• 320 kg × 15
• 320 kg × 8
• 320 kg × 7
• 280 kg × 12 (back-off)
• Total volume: 15,207 kg
• Strong strength retention while cutting
• First working set (320 × 15) = standout performance
⸻
Lying Plate-Loaded Hamstring Curl• 60 kg × 10
• 60 kg × 8
• 50 kg × 10
• 40 kg × 10
• Total volume: 1,980 kg
• Clear fatigue progression
• Pushed close to failure on first two sets
⸻
Seated Plate-Loaded Hip Adduction• 85 kg × 13
• 85 kg × 12
• 85 kg × 8
• 65 kg × 13
• Total volume: 3,650 kg
• Strong early sets
• Noticeable fatigue by third set
• Good inclusion for inner thigh thickness & leg sweep
⸻
Plate-Loaded Leg Press Calf Raise• 200 kg × 15
• 200 kg × 13
• 200 kg × 10
• Total volume: 9,633 kg
• Solid rep range progression
• Calves worked through fatigue properly
Plate-Loaded Machine Incline Bench Press (4 sets – 8760 kg volume)• 140 kg (per side) × 8 (per side) – 1 RIR
• 120 kg (per side) × 10 (per side) – 2 RIR
• 140 kg (per side) × 7 (per side) – 3 RIR
• 120 kg (per side) × 9 (per side) – 3 RIR
⸻
Overhand Grip Plate-Loaded Machine Shoulder Press (4 sets – 7000 kg volume)• 100 kg (per side) × 11 (per side) – 2 RIR
• 100 kg (per side) × 9 (per side) – 2 RIR
• 140 kg (per side) × 5 (per side) – 2 RIR
• 100 kg (per side) × 8 (per side) – 2 RIR
⸻
Dual Cable Bayesian Curl (4 sets – 2640 kg volume)• 30 kg (per side) × 12 (per side) – 2 RIR
• 30 kg (per side) × 12 (per side) – 1 RIR
• 25 kg (per side) × 12 (per side) – 0 RIR
• 25 kg (per side) × 12 (per side) – 0 RIR
⸻
Cable Rope Triceps Pushdown (4 sets – 2405 kg volume)• 65 kg × 10 – 0 RIR
• 60 kg × 10 – 1 RIR
• 55 kg × 12 – 2 RIR
• 55 kg × 9 – 2 RIR
⸻
Seated Dumbbell Overhead Triceps Extension (4 sets – 1230 kg volume)• 4 working sets completed
• (Reps/weight not visible in screenshot)
⸻
Lower Body Session Machine Hack Squat (3 sets)• 142.5 kg × 6 – 3 RIR
• 142.5 kg × 7 – 3 RIR
• 152.5 kg × 7 – 3 RIR
⸻
Plate-Loaded Machine Leg Extension (4 sets)• 100 kg × 12 – 0 RIR
• 100 kg × 10 – 1 RIR
• 100 kg × 10 – 2 RIR
• 100 kg × 8 – 2 RIR
⸻
Lying Plate-Loaded Machine Hamstring Curl (4 sets)• 62.5 kg × 8 – 0 RIR
• 62.5 kg × 7 – 1 RIR
• 52.5 kg × 8 – 2 RIR
• 42.5 kg × 10 – 2 RIR
⸻
Seated Plate-Loaded Machine Hamstring Curl (4 sets)• 50 kg × 15 – 0 RIR
• 50 kg × 11 – 0 RIR
• 45 kg × 11 – 0 RIR
• 40 kg × 11 – 0 RIR
⸻
Seated Plate-Loaded Machine Calf Raise (3 sets)• 50 kg × 15 – 0 RIR
• 50 kg × 15
• 50 kg × 15
⸻
Side-Lying Bodyweight Hip Abduction (3 sets)• 14 reps/side – 0 RIR
• 13 reps/side – 1 RIR
• 10 reps/side – 2 RIR
Neutral Grip Pec Deck Fly (4 sets)
• 102.5 kg × 12
• 102.5 kg × 12
• 102.5 kg × 10
• 102.5 kg × 11
⸻
Overhand Grip Reverse Pec Deck (4 sets)
• 82.5 kg × 11
• 82.5 kg × 10
• 82.5 kg × 11
• 82.5 kg × 8
⸻
Standing Pin-Loaded Machine Lateral Raise (4 sets)
• 95 kg × 8
• 95 kg × 8
• 80 kg × 10
• 65 kg × 11
⸻
Cable Rope Hammer Curl (3 sets)
• 60 kg × 10
• 60 kg × 10
• 55 kg × 12
⸻
Cable Rope Straight Arm Lat Pulldown (4 sets)
• 60 kg × 10
• 50 kg × 12
• 50 kg × 10
• 45 kg × 12
⸻
Neutral Close Grip Cable Lat Pulldown (4 sets)
• 80 kg × 8
• 80 kg × 8
• 80 kg × 8
• 80 kg × 8
⸻
Single Arm Elbow-In Dumbbell Row (4 sets per side)
• 70 kg × 9
• 60 kg × 11
• 60 kg × 10
• 60 kg × 10
