Veteran Log Wrist Injury Recovery Cycle - TRT, BPC157,TB500,HGH,Trizepatide, Mots-C, GW501156,Log With US-Pharmacies

[HarleyGuy]

3/25/26 Wednesday
@US-pharmacies

I will start off by saying after 5 weeks which was not fun my short term disability insurance finally approved my claim that was a ginat headache start to finish, in the end im getting back pay and 60% of my weekly paycheck every week after that lump some payment.

I can finally get caught back up on all my bills and try to save some money at the same time while i have the opportunity to do so.

Today was my second and last upper body day for the week, i incorporated alot of wrist work at the end with forearms as well just to see how im doing.

I definitely do not think i am ready to go back to working a physical job with 10hr shifts anytime soon, that wrist work hurt and didnt feel pleasant at all, if im going to strength it and work on Flexion and Rotation i have to keep doing it weekly.

Just how it is and how it will be till i build movement and strength back up in it, or i just deal with it permanently, only time will tell, even lateral raises sidnt feel pleasant, just might have to modify movements with really lite weight, im going to experiment and find out along the way.

Overall tonight was still a massive success i felt good, good pump vascularity is starting to come into the picture i felt really good about what i did tonight in the gym.

Day 2 – Hypertrophy / Volume

Chest
Incline BB Press 2×10–12 (135 lbs)
Incline Machine Press 2×10–12 (120 lbs)
Dips (BW) 2×10 (219.6 lbs)

Back
Lat Pulldown 2×10–12 (140 lbs)
Seated Cable Row 2×10–12 (100 lbs)

Shoulders
Rear Delt Fly 2×10–12 (60 lbs)
DB Shrugs 2×10–12 (45 & 50 lbs)
Lateral Raises 2×12–15 (20 lbs)
Face Pulls 2×10–12 (20 lbs)

Biceps
EZ Bar Curl 2×10–12 (70 lbs)
Reverse EZ Curl 2×10–12 (40 lbs)

Triceps
Pressdowns 2×10–12 (140 lbs)
V-Bar Pressdown 2×10–12 (100 lbs)

Forearms
Forearm Curl 2×20 (5 & 7.5 lbs)
Wrist Twists 2×20 (5 & 10 lbs)
Cable Wrist Flexion 2×20 (10 lbs)

View attachment 204419

Just got caught up on your log brother and it's inspiring to watch how you take care of your injury. You pay attention to detail on the physiology of the injury and also your mental mindset as you go. That was a great pic yesterday too in the mirror with the dumbbells you have amazing biceps and a really strong look. I'm glad you're not rushing back to work too.

I like that @US-pharmacies GW is in tabs not a casing i like to take it sublingual.

@US-pharmacies think about everything with his products I've been talking with him and his attention to detail and love for chemistry has got me right into it now! They really clearly have your back.

I am at the point now i am in a routine and its awesome feeling this way again and getting my mind to this point and my body is responding in accordance with my mindset.

Love this bro! You never once let that injury get you down you just pivoted and switched gears and kept on going with a positive mental attitude.

My coach informed me the goal weight is 190lbs and i can see that in my mind and off in the distance, only a matter of time before we hit that milestone. The last time i weighed 190lbs was 2019.

You will be ripped and look super dense at 190lbs I can't wait to see this.

good pump vascularity is starting to come into the picture i felt really good about what i did tonight in the gym.

I can see the vascularity it looks good on you! I also love that you have the balls to post a pic of the bloated belly look, I did that in my 2025 log! That shows confidence and self esteem because you know you are reaching your goals and before pics are temporary but the journey is forever!

 

[US-pharmacies]

@US-pharmacies think about everything with his products I've been talking with him and his attention to detail and love for chemistry has got me right into it now! They really clearly have your back.

Thanks for the kind words. I put a lot of effort into quality and taking care of the client. I’m not just an ordinary source – I put myself and my heart into it, and I hope that shows in the products and their quality. Thanks!

@trenAMP @Nood @RawCutlery @satxbber @liftedlivingwithlegacy
@BigVelvetG @MarkNV @eazy_ @Neuro @LevButlerov @Warthog61 @US-pharmacies
@BlackSheep00

 

[MarkNV]

Thanks for the kind words. I put a lot of effort into quality and taking care of the client. I’m not just an ordinary source – I put myself and my heart into it, and I hope that shows in the products and their quality. Thanks!

@trenAMP @Nood @RawCutlery @satxbber @liftedlivingwithlegacy
@BigVelvetG @MarkNV @eazy_ @Neuro @LevButlerov @Warthog61 @US-pharmacies
@BlackSheep00

Hell yes!! Top top top quality and you are just an awesome individual!! Thank you for everything

 

[Noah Wixx]

I will start off by saying after 5 weeks which was not fun my short term disability insurance finally approved my claim that was a giant headache start to finish, in the end im getting back pay and 60% of my weekly paycheck every week after that lump some payment.

I'm helping my daughter with an insurance claim - both sides are taking MONTHS

Man mobster it was an absolute nightmare, they kept me in the dark kept sending the same paperwork i filled out mutiple times, then claimed they didnt receive it, then wanted crazy info like 3 months of my medical history, any prescription drugs i was on with the prescription number the pharmacy location and number, the doctor who prescribed them his number the hospital location etc, i had to be proactive and keep calling and forcing them to get it moving. Each time i called i got a call center in India which pissed me off the connection was shit loud backgrounds just nonsense all over.

 

[Noah Wixx]

@Noah Wixx looking really good man. I'm glad you're progressing. Hopefully you can look back and use this adversity to make yourself stronger.

That's what im doing currently with my .mindset.

 

[Noah Wixx]

Good job on this alpha update. I also see you're starting to grow a beard. You're becoming a man in front of our eyes. @Noah Wixx

U just old or blind ? Ive had a beard damn near the whole time ive been posting logs besides the rare occasion i shaved it off lol

 

[Noah Wixx]

Thanks for the kind words. I put a lot of effort into quality and taking care of the client. I’m not just an ordinary source – I put myself and my heart into it, and I hope that shows in the products and their quality. Thanks!

@trenAMP @Nood @RawCutlery @satxbber @liftedlivingwithlegacy
@BigVelvetG @MarkNV @eazy_ @Neuro @LevButlerov @Warthog61 @US-pharmacies
@BlackSheep00

Before i even got an products when wr got to know one another at the beginning it was very apparent all that is true and it shows completely, it is some of the things that set you apart from alot of sources and why i love being on team USP

 

[ceo]

Got to try and keep them proportional with my biceps lol

bros all in with this

 

[Cronus402]

Big thank you as well to N2BM for sponsoring me with N2Guard, an essential part of my health and recovery.

That's gotta be slick

Must be.

 

[Cronus402]

Bros, I was down for two years after my plumbing accident and look at me, I came back.

CEO is a fucking animal!!

 

[ceo]

CEO is a fucking animal!!

Bros, my wife supported me the whole way. I owe her a lot. She wanted me to get back to normal so I could provide her to the BBC if you know what I mean.

 

[Ulter]

U just old or blind ? Ive had a beard damn near the whole time ive been posting logs besides the rare occasion i shaved it off lol

You need to grow one of those long beards like wizards have.

 

[Noah Wixx]

You need to grow one of those long beards like wizards have.

Thats a horrible look not my style lol

 

[HarleyGuy]

Thanks for the kind words. I put a lot of effort into quality and taking care of the client. I’m not just an ordinary source – I put myself and my heart into it, and I hope that shows in the products and their quality. Thanks!

@trenAMP @Nood @RawCutlery @satxbber @liftedlivingwithlegacy
@BigVelvetG @MarkNV @eazy_ @Neuro @LevButlerov @Warthog61 @US-pharmacies
@BlackSheep00

It's already started to show bro and that speaks to your passion for the product and your clients.

 

[ROIDDERS]

That's what im doing currently with my .mindset.

you are getting stronger mentally i can see it

 

[2Thick]

Yeah it shocked the body at first we are getting used to it day by day and making it happen

just don't overdo it. Keep the weights mild.

 

[RoySimpson]

3/25/26 Wednesday
@US-pharmacies

I will start off by saying after 5 weeks which was not fun my short term disability insurance finally approved my claim that was a ginat headache start to finish, in the end im getting back pay and 60% of my weekly paycheck every week after that lump some payment.

I can finally get caught back up on all my bills and try to save some money at the same time while i have the opportunity to do so.

Today was my second and last upper body day for the week, i incorporated alot of wrist work at the end with forearms as well just to see how im doing.

I definitely do not think i am ready to go back to working a physical job with 10hr shifts anytime soon, that wrist work hurt and didnt feel pleasant at all, if im going to strength it and work on Flexion and Rotation i have to keep doing it weekly.

Just how it is and how it will be till i build movement and strength back up in it, or i just deal with it permanently, only time will tell, even lateral raises sidnt feel pleasant, just might have to modify movements with really lite weight, im going to experiment and find out along the way.

Overall tonight was still a massive success i felt good, good pump vascularity is starting to come into the picture i felt really good about what i did tonight in the gym.

Day 2 – Hypertrophy / Volume

Chest
Incline BB Press 2×10–12 (135 lbs)
Incline Machine Press 2×10–12 (120 lbs)
Dips (BW) 2×10 (219.6 lbs)

Back
Lat Pulldown 2×10–12 (140 lbs)
Seated Cable Row 2×10–12 (100 lbs)

Shoulders
Rear Delt Fly 2×10–12 (60 lbs)
DB Shrugs 2×10–12 (45 & 50 lbs)
Lateral Raises 2×12–15 (20 lbs)
Face Pulls 2×10–12 (20 lbs)

Biceps
EZ Bar Curl 2×10–12 (70 lbs)
Reverse EZ Curl 2×10–12 (40 lbs)

Triceps
Pressdowns 2×10–12 (140 lbs)
V-Bar Pressdown 2×10–12 (100 lbs)

Forearms
Forearm Curl 2×20 (5 & 7.5 lbs)
Wrist Twists 2×20 (5 & 10 lbs)
Cable Wrist Flexion 2×20 (10 lbs)

View attachment 204419

@Noah Wixx Arms are looking hella vascular bro! Great work!

 

[Nood]

@Noah Wixx Arms are looking hella vascular bro! Great work!

Easy to tell he’s putting the work in

 

[Noah Wixx]

just don't overdo it. Keep the weights mild.

Thats what im aiming for testing different weights and movements so i can build a program around the wrist

 

[MarkNV]

Sunday 3/8/26
@US-pharmacies

I will never in my life ever again sleep on fasting and what it can do to and for the human body. I was always aware of the benefits but never really thought about doing prolonged fasting myself.

I woke up this morning took my shirt off and was blown away at the major difference in how my body looked even from just a few days ago when i took my most recent photos... its a night and day difference. I still cant believe it.

I put some right when i started this cutting phase photos next to my photos i took today and some today photos next to the photos i took a few days ago.

I am actually still fasting now mainly do to the fact im not hungry yet, i will be returning to eating tonight, probably eat around 7pm maybe a little soon.

I have currently been fasting now for 41hrs overall i still feel really good at the moment no issues or cons i can report.

I just wanted to do this quick update for a physique update and while i cant and haven't been working upper body at all i am still very happy with the progress im making while not able to fully work the way i like, progress forward is a great feeling. Ive been working extremely hard at this, it is paying off little by little.

View attachment 195517
View attachment 195518
View attachment 195519
View attachment 195520

Fasting!! okay, I did a 48 hour fast, it was hard, but seeing these pics…..I think maybe I should do it more often!! You look great

 

[toddthelineman]

Fasting!! okay, I did a 48 hour fast, it was hard, but seeing these pics…..I think maybe I should do it more often!! You look great

Super good for you. Has been done intentionally for thousands of years and unintentionally since the dawn of time

 

[MarkNV]

Super good for you. Has been done intentionally for thousands of years and unintentionally since the dawn of time

Im in

 

[RawCutlery]

Stay motivated and healthy, the best you can at least.

 

[Cronus402]

Thats a horrible look not my style lol

Get a Gandolf hat.

 

[2Thick]

Thats what im aiming for testing different weights and movements so i can build a program around the wrist

that's what we love to see man.

 

[Ulter]

Thats a horrible look not my style lol

you could brush it daily lol

 

[ballin2504]

3/25/26 Wednesday
@US-pharmacies

I will start off by saying after 5 weeks which was not fun my short term disability insurance finally approved my claim that was a ginat headache start to finish, in the end im getting back pay and 60% of my weekly paycheck every week after that lump some payment.

I can finally get caught back up on all my bills and try to save some money at the same time while i have the opportunity to do so.

Today was my second and last upper body day for the week, i incorporated alot of wrist work at the end with forearms as well just to see how im doing.

I definitely do not think i am ready to go back to working a physical job with 10hr shifts anytime soon, that wrist work hurt and didnt feel pleasant at all, if im going to strength it and work on Flexion and Rotation i have to keep doing it weekly.

Just how it is and how it will be till i build movement and strength back up in it, or i just deal with it permanently, only time will tell, even lateral raises sidnt feel pleasant, just might have to modify movements with really lite weight, im going to experiment and find out along the way.

Overall tonight was still a massive success i felt good, good pump vascularity is starting to come into the picture i felt really good about what i did tonight in the gym.

Day 2 – Hypertrophy / Volume

Chest
Incline BB Press 2×10–12 (135 lbs)
Incline Machine Press 2×10–12 (120 lbs)
Dips (BW) 2×10 (219.6 lbs)

Back
Lat Pulldown 2×10–12 (140 lbs)
Seated Cable Row 2×10–12 (100 lbs)

Shoulders
Rear Delt Fly 2×10–12 (60 lbs)
DB Shrugs 2×10–12 (45 & 50 lbs)
Lateral Raises 2×12–15 (20 lbs)
Face Pulls 2×10–12 (20 lbs)

Biceps
EZ Bar Curl 2×10–12 (70 lbs)
Reverse EZ Curl 2×10–12 (40 lbs)

Triceps
Pressdowns 2×10–12 (140 lbs)
V-Bar Pressdown 2×10–12 (100 lbs)

Forearms
Forearm Curl 2×20 (5 & 7.5 lbs)
Wrist Twists 2×20 (5 & 10 lbs)
Cable Wrist Flexion 2×20 (10 lbs)

View attachment 204419

@Noah Wixx Vascularity is on point brother! Looking massive too. Keep killing this.

 

[Tiger Salman Khan]

3/25/26 Wednesday
@US-pharmacies

I will start off by saying after 5 weeks which was not fun my short term disability insurance finally approved my claim that was a ginat headache start to finish, in the end im getting back pay and 60% of my weekly paycheck every week after that lump some payment.

I can finally get caught back up on all my bills and try to save some money at the same time while i have the opportunity to do so.

Today was my second and last upper body day for the week, i incorporated alot of wrist work at the end with forearms as well just to see how im doing.

I definitely do not think i am ready to go back to working a physical job with 10hr shifts anytime soon, that wrist work hurt and didnt feel pleasant at all, if im going to strength it and work on Flexion and Rotation i have to keep doing it weekly.

Just how it is and how it will be till i build movement and strength back up in it, or i just deal with it permanently, only time will tell, even lateral raises sidnt feel pleasant, just might have to modify movements with really lite weight, im going to experiment and find out along the way.

Overall tonight was still a massive success i felt good, good pump vascularity is starting to come into the picture i felt really good about what i did tonight in the gym.

Day 2 – Hypertrophy / Volume

Chest
Incline BB Press 2×10–12 (135 lbs)
Incline Machine Press 2×10–12 (120 lbs)
Dips (BW) 2×10 (219.6 lbs)

Back
Lat Pulldown 2×10–12 (140 lbs)
Seated Cable Row 2×10–12 (100 lbs)

Shoulders
Rear Delt Fly 2×10–12 (60 lbs)
DB Shrugs 2×10–12 (45 & 50 lbs)
Lateral Raises 2×12–15 (20 lbs)
Face Pulls 2×10–12 (20 lbs)

Biceps
EZ Bar Curl 2×10–12 (70 lbs)
Reverse EZ Curl 2×10–12 (40 lbs)

Triceps
Pressdowns 2×10–12 (140 lbs)
V-Bar Pressdown 2×10–12 (100 lbs)

Forearms
Forearm Curl 2×20 (5 & 7.5 lbs)
Wrist Twists 2×20 (5 & 10 lbs)
Cable Wrist Flexion 2×20 (10 lbs)

View attachment 204419

@Noah Wixx solid updates bro......

 

[Noah Wixx]

Fasting!! okay, I did a 48 hour fast, it was hard, but seeing these pics…..I think maybe I should do it more often!! You look great

Its super beneficial man definitely start slow and try it out i do it weekly anywhere between 30-72 hours

 

[Noah Wixx]

you could brush it daily lol

I like being neat and nice looking with my facial hair

 

[Noah Wixx]

3/29/26 Sunday
@US-pharmacies

I will start out by saying while i typically keep my food prep and meals simple, i have with this weight loss phase discovered i can operate outside of the box and create really healthy tasting protein meals. I have been experimenting as of late in the kitchen. Love seeing it come together and turn out healthier and plenty tasty at the same time.

So far ive done chocolate peanut butter whey flavored pancakes which i ate tonight after i did an exceptional leg day.

You can make 6 smaller pancakes with this, after trianing fasted i smashed and made one giant one lol.

I am officially 2.2 lbs away from a 30 lb weight loss! One of my goals ive been after on the road down to 195lbs

Weight this morning 217.2 lbs

I also got creative since i had no one to help me with belt squat i put 3 chains around my shoulders and neck i put them on the gym scale, 55lbs in total plus my body weight and did a modified version ass to floor belt squat by holding the support bar of the belt squat machine.

I also hit a 700 lb leg press today and while ive lost 27.8 lbs i still feel strong and im getting stronger.

I also ordered these two bags of resistant starch, ive been following a doctor closely and the studies he has been reading and testing being conducted, these two starchs have amazing health benefits for cleaning up the micro gut biome and help decrease visceral fat around the organs when taken long term in combination this is an amazing thing for the body and organs.

3/29/26 – Sunday
LEG DAY

Leg Press – 2x12
600 lbs / 700 lbs

Leg Extension – 2x12
164 lbs / 170 lbs

Hamstring Curl – 2x12
152 lbs / 154 lbs

Hip Extension – 2x12
190 lbs / 210 lbs

Hip Adduction (Inner Thigh) – 2x12
190 lbs / 210 lbs

Hip Abduction (Outer Thigh) – 2x12
190 lbs / 210 lbs

Hack Squat – 1x15
110 lbs

Bodyweight Squat + Chains – 1x15
217.2 BW + 55 lbs chains = 272.2 lbs total

Smith Machine Calf Raise – 4x10
65 lbs

Seated Calf Press – 2x12
160 lbs

HIGH PROTEIN PANCAKE (LOW CARB)

Ingredients:

1/2 cup low-fat vanilla Greek yogurt
2 large eggs
64g chocolate peanut butter whey protein (2 scoops)
1 tsp baking soda
1 tsp vanilla extract
1 tbsp stevia sweetener
1 tbsp butter spread (for cooking)


Instructions:

Mix all ingredients (except butter + syrup) until smooth

Heat pan and add butter

Pour batter and cook on medium heat until both sides are golden

Top with lite syrup1 tbsp lite syrup (topping)

Macros (FULL RECIPE – 1 PANCAKE):
Calories: ~555
Protein: 71g
Carbs: 18–19g
Fat: 21g
12g sugar

I also made my very first protein ground chicken crust pizza which was awesome and tasted great, i will perfecting the recipe because sodium can get out of hand if not careful when creating it.

You can utilize ground turkey or ground chicken i will list how to make it as well.


LOW-SODIUM HIGH-PROTEIN PIZZA (MEAT CRUST)

Ingredients:

Crust (choose one):
1 lb 93% lean ground turkey
OR
1 lb lean ground chicken
2 large eggs

Sauce:
1/2 cup low-sodium pizza/pasta sauce

Cheese:
1 cup (112g) fat-free mozzarella
2 tbsp reduced-fat parmesan

Optional Toppings:
Veggies (peppers, onions, mushrooms, etc.)

Instructions:
Preheat oven to 400°F
Mix meat + eggs
Press into crust on lined pan
Bake 15–20 min until firm
Drain liquid if needed
Add sauce + cheese
Bake 8–10 more min
Slice into 4 pieces
MACROS & SODIUM

Using Ground Turkey (93%)
Full Pizza:
Calories: ~900
Protein: ~120g
Carbs: ~20g
Fat: ~35g
Sodium: ~950–1,150mg
Per Slice (4):
Calories: ~225
Protein: ~30g
Carbs: ~5g
Fat: ~9g
Sodium: ~240–290mg

Using Ground Chicken (lean)
Full Pizza:
Calories: ~850
Protein: ~125g
Carbs: ~20g
Fat: ~30g
Sodium: ~900–1,100mg
Per Slice (4):
Calories: ~212
Protein: ~31g
Carbs: ~5g
Fat: ~7–8g
Sodium: ~225–275mg

 

[MarkNV]

Its super beneficial man definitely start slow and try it out i do it weekly anywhere between 30-72 hours

Thanks Nosh,
I am glad things are getting better brother, I was happy to see that your “claim” was finally approved!! Was is it an insurance claim for your wrist or did you have to sue?

 

[MarkNV]

Thanks Nosh,
I am glad things are getting better brother, I was happy to see that your “claim” was finally approved!! Was is it an insurance claim for your wrist or did you have to sue?

Wtf is NOSH??? NOAH NOAH!!
Fat fingered key board

 

[Ulter]

I like being neat and nice looking with my facial hair

you are clean cut for sure
TOO clean cut

 

[MarkNV]

3/29/26 Sunday
@US-pharmacies

I will start out by saying while i typically keep my food prep and meals simple, i have with this weight loss phase discovered i can operate outside of the box and create really healthy tasting protein meals. I have been experimenting as of late in the kitchen. Love seeing it come together and turn out healthier and plenty tasty at the same time.

So far ive done chocolate peanut butter whey flavored pancakes which i ate tonight after i did an exceptional leg day.

You can make 6 smaller pancakes with this, after trianing fasted i smashed and made one giant one lol.

I am officially 2.2 lbs away from a 30 lb weight loss! One of my goals ive been after on the road down to 195lbs

Weight this morning 217.2 lbs

I also got creative since i had no one to help me with belt squat i put 3 chains around my shoulders and neck i put them on the gym scale, 55lbs in total plus my body weight and did a modified version ass to floor belt squat by holding the support bar of the belt squat machine.

I also hit a 700 lb leg press today and while ive lost 27.8 lbs i still feel strong and im getting stronger.

I also ordered these two bags of resistant starch, ive been following a doctor closely and the studies he has been reading and testing being conducted, these two starchs have amazing health benefits for cleaning up the micro gut biome and help decrease visceral fat around the organs when taken long term in combination this is an amazing thing for the body and organs.

View attachment 206050

View attachment 206047
View attachment 206049


3/29/26 – Sunday
LEG DAY

Leg Press – 2x12
600 lbs / 700 lbs

Leg Extension – 2x12
164 lbs / 170 lbs

Hamstring Curl – 2x12
152 lbs / 154 lbs

Hip Extension – 2x12
190 lbs / 210 lbs

Hip Adduction (Inner Thigh) – 2x12
190 lbs / 210 lbs

Hip Abduction (Outer Thigh) – 2x12
190 lbs / 210 lbs

Hack Squat – 1x15
110 lbs

Bodyweight Squat + Chains – 1x15
217.2 BW + 55 lbs chains = 272.2 lbs total

Smith Machine Calf Raise – 4x10
65 lbs

Seated Calf Press – 2x12
160 lbs

HIGH PROTEIN PANCAKE (LOW CARB)

Ingredients:

1/2 cup low-fat vanilla Greek yogurt
2 large eggs
64g chocolate peanut butter whey protein (2 scoops)
1 tsp baking soda
1 tsp vanilla extract
1 tbsp stevia sweetener
1 tbsp butter spread (for cooking)


Instructions:

Mix all ingredients (except butter + syrup) until smooth

Heat pan and add butter

Pour batter and cook on medium heat until both sides are golden

Top with lite syrup1 tbsp lite syrup (topping)

Macros (FULL RECIPE – 1 PANCAKE):
Calories: ~555
Protein: 71g
Carbs: 18–19g
Fat: 21g
12g sugar

I also made my very first protein ground chicken crust pizza which was awesome and tasted great, i will perfecting the recipe because sodium can get out of hand if not careful when creating it.

You can utilize ground turkey or ground chicken i will list how to make it as well.


LOW-SODIUM HIGH-PROTEIN PIZZA (MEAT CRUST)

Ingredients:

Crust (choose one):
1 lb 93% lean ground turkey
OR
1 lb lean ground chicken
2 large eggs

Sauce:
1/2 cup low-sodium pizza/pasta sauce

Cheese:
1 cup (112g) fat-free mozzarella
2 tbsp reduced-fat parmesan

Optional Toppings:
Veggies (peppers, onions, mushrooms, etc.)

Instructions:
Preheat oven to 400°F
Mix meat + eggs
Press into crust on lined pan
Bake 15–20 min until firm
Drain liquid if needed
Add sauce + cheese
Bake 8–10 more min
Slice into 4 pieces
MACROS & SODIUM

Using Ground Turkey (93%)
Full Pizza:
Calories: ~900
Protein: ~120g
Carbs: ~20g
Fat: ~35g
Sodium: ~950–1,150mg
Per Slice (4):
Calories: ~225
Protein: ~30g
Carbs: ~5g
Fat: ~9g
Sodium: ~240–290mg

Using Ground Chicken (lean)
Full Pizza:
Calories: ~850
Protein: ~125g
Carbs: ~20g
Fat: ~30g
Sodium: ~900–1,100mg
Per Slice (4):
Calories: ~212
Protein: ~31g
Carbs: ~5g
Fat: ~7–8g
Sodium: ~225–275mg

Thank you for this recipe!!

 

[Noah Wixx]

you are clean cut for sure
TOO clean cut

It has it reasons lol

 

[Ulter]

It has it reasons lol

I want you to be more of an alpha though. Stop being so clean cut.

 

[HarleyGuy]

3/29/26 Sunday
@US-pharmacies

I will start out by saying while i typically keep my food prep and meals simple, i have with this weight loss phase discovered i can operate outside of the box and create really healthy tasting protein meals. I have been experimenting as of late in the kitchen. Love seeing it come together and turn out healthier and plenty tasty at the same time.

So far ive done chocolate peanut butter whey flavored pancakes which i ate tonight after i did an exceptional leg day.

You can make 6 smaller pancakes with this, after trianing fasted i smashed and made one giant one lol.

I am officially 2.2 lbs away from a 30 lb weight loss! One of my goals ive been after on the road down to 195lbs

Weight this morning 217.2 lbs

I also got creative since i had no one to help me with belt squat i put 3 chains around my shoulders and neck i put them on the gym scale, 55lbs in total plus my body weight and did a modified version ass to floor belt squat by holding the support bar of the belt squat machine.

I also hit a 700 lb leg press today and while ive lost 27.8 lbs i still feel strong and im getting stronger.

I also ordered these two bags of resistant starch, ive been following a doctor closely and the studies he has been reading and testing being conducted, these two starchs have amazing health benefits for cleaning up the micro gut biome and help decrease visceral fat around the organs when taken long term in combination this is an amazing thing for the body and organs.

View attachment 206050

View attachment 206047
View attachment 206049


3/29/26 – Sunday
LEG DAY

Leg Press – 2x12
600 lbs / 700 lbs

Leg Extension – 2x12
164 lbs / 170 lbs

Hamstring Curl – 2x12
152 lbs / 154 lbs

Hip Extension – 2x12
190 lbs / 210 lbs

Hip Adduction (Inner Thigh) – 2x12
190 lbs / 210 lbs

Hip Abduction (Outer Thigh) – 2x12
190 lbs / 210 lbs

Hack Squat – 1x15
110 lbs

Bodyweight Squat + Chains – 1x15
217.2 BW + 55 lbs chains = 272.2 lbs total

Smith Machine Calf Raise – 4x10
65 lbs

Seated Calf Press – 2x12
160 lbs

HIGH PROTEIN PANCAKE (LOW CARB)

Ingredients:

1/2 cup low-fat vanilla Greek yogurt
2 large eggs
64g chocolate peanut butter whey protein (2 scoops)
1 tsp baking soda
1 tsp vanilla extract
1 tbsp stevia sweetener
1 tbsp butter spread (for cooking)


Instructions:

Mix all ingredients (except butter + syrup) until smooth

Heat pan and add butter

Pour batter and cook on medium heat until both sides are golden

Top with lite syrup1 tbsp lite syrup (topping)

Macros (FULL RECIPE – 1 PANCAKE):
Calories: ~555
Protein: 71g
Carbs: 18–19g
Fat: 21g
12g sugar

I also made my very first protein ground chicken crust pizza which was awesome and tasted great, i will perfecting the recipe because sodium can get out of hand if not careful when creating it.

You can utilize ground turkey or ground chicken i will list how to make it as well.


LOW-SODIUM HIGH-PROTEIN PIZZA (MEAT CRUST)

Ingredients:

Crust (choose one):
1 lb 93% lean ground turkey
OR
1 lb lean ground chicken
2 large eggs

Sauce:
1/2 cup low-sodium pizza/pasta sauce

Cheese:
1 cup (112g) fat-free mozzarella
2 tbsp reduced-fat parmesan

Optional Toppings:
Veggies (peppers, onions, mushrooms, etc.)

Instructions:
Preheat oven to 400°F
Mix meat + eggs
Press into crust on lined pan
Bake 15–20 min until firm
Drain liquid if needed
Add sauce + cheese
Bake 8–10 more min
Slice into 4 pieces
MACROS & SODIUM

Using Ground Turkey (93%)
Full Pizza:
Calories: ~900
Protein: ~120g
Carbs: ~20g
Fat: ~35g
Sodium: ~950–1,150mg
Per Slice (4):
Calories: ~225
Protein: ~30g
Carbs: ~5g
Fat: ~9g
Sodium: ~240–290mg

Using Ground Chicken (lean)
Full Pizza:
Calories: ~850
Protein: ~125g
Carbs: ~20g
Fat: ~30g
Sodium: ~900–1,100mg
Per Slice (4):
Calories: ~212
Protein: ~31g
Carbs: ~5g
Fat: ~7–8g
Sodium: ~225–275mg

Bro the body fat is really coming off if you go back and look at old pics just in this log, great job! Your biceps are like coconuts stuffed into your arms I'm jealous! LOL

That pizza I am 100% going to try myself and will post pics

overall just is making shuch an impact combined with GW it is truly a winning combination for me

I am following your lead on GW and have some on the way from @US-pharmacies. I will add this in when I up my cardio and be logging it. You've got me convinced now!

Leg Press – 2x12
600 lbs / 700 lbs

Strong leg press bro and leg pump looked great!

 

[MarkNV]

Bro the body fat is really coming off if you go back and look at old pics just in this log, great job! Your biceps are like coconuts stuffed into your arms I'm jealous! LOL

That pizza I am 100% going to try myself and will post pics


I am following your lead on GW and have some on the way from @US-pharmacies. I will add this in when I up my cardio and be logging it. You've got me convinced now!


Strong leg press bro and leg pump looked great!

Dammmmmn!! NOAH is throwing down in the kitchen!!!

 

[HarleyGuy]

Dammmmmn!! NOAH is throwing down in the kitchen!!!

It certainly got me wanting to try to make it!

 

[MarkNV]

@Noah Wixx
Brother, you podcast was great. The information and the details of your injury were awesomeZ
The fasts are so interesting to the results of how you felt!!
Thanks Noah! You always deliver brother!!

 

[Noah Wixx]

@Noah Wixx
Brother, you podcast was great. The information and the details of your injury were awesomeZ
The fasts are so interesting to the results of how you felt!!
Thanks Noah! You always deliver brother!!

I appreciate that brother i try my best to deliver the best version of myself and be honest and passionate.

 

[MarkNV]

I appreciate that brother i try my best to deliver the best version of myself and be honest and passionate.

You do a great job!

 

[Noah Wixx]

Monday 4/6/26
@US-pharmacies

5'11
213.6 lbs

This arrived in the mail today got stocked back up with my push to drop these last 18lbs, to add in that ive introduced something brand new for me, Slu-PP-332 i know plenty about this compound just now finally have the chance to run it.

Definitely starting out low daily mg, plan so far is x2 500mcg tabs earlier in the day for a total of 1mg a day 7 days a week, going to see how i get along with it.

as always super neat @US-pharmacies offers this in tablet application, my preference is sublingual absorption under the tounge, this makes it a breeze they dissolve super easy no problem at all.

Only time i take a break is when i do my 72hrs fasting weekly same with trizepatide the week of my fast i dont inject it, slu i take M/T/W stop during the 72hr fast then resume trizepatide and slu once fast is completed.

Ive really been liking the two day full upper body split ive been doing for a few weeks now, i dont mind spending more time in the gym for those two days and gaining some time back later in the week.

I feel its really been working for me and above all its super enjoyable working a little bit of everything both days and splitting the workload up over those two days.

With myself being in a calorie deficit and going hard for a few months, last week i decided after my one upper body day i should take some time off and rest the rest of the week. I felt it beneficial for my body to recover and relax.

This week i came out swinging like i offen do lol, i also been adding at the end wrist mobility and flexion work, since the injury i take time once a week to work on upper flexion, wrist rotation downward and upward along with wrist rotation and side to side movements.

I will make note that this workout i had barely any discomfort or pain in my injury area, it is improving as i go on, zero issues with lateral raises today, on incline bench i felt the smallest amount of something, i would not describe it as pain or painful, just noticeably different compared to left wrist, it is improving alot so far.

Still a work in progress few hours later i have minimal discomfort in the injury area, i can feel it and know its presence, it doesn't hurt in a way that is bothersome for myself.

Day 1 – Hypertrophy
Chest
Incline BB
WU: 125 lbs x15
WS: 155 lbs x12 | 155 lbs x12
Incline Chest Machine
WU: 108 lbs x15
WS: 120 lbs x12 | 120 lbs x12
Dips
WS: 213.6 lbs x20 | 213.6 lbs x10

Back
Lat Pulldown
WU: 100 lbs x15
WS: 120 lbs x12 | 140 lbs x10
Cable Row
WU: 100 lbs x15
WS: 120 lbs x12 | 120 lbs x12

Shoulders / Traps
Rear Delt Machine
WU: 100 lbs x15
WS: 108 lbs x10 | 108 lbs x10
DB Lateral Raises
WU: 20 lbs x15
WS: 25 lbs x12 | 25 lbs x12
Smith Machine Shrugs
WU: 155 lbs x15
WS: 165 lbs x12 | 165 lbs x12

Biceps
EZ Bar Curl
WU: 70 lbs x15
WS: 70 lbs x12 | 70 lbs x12
Reverse EZ Bar Curl
WU: 50 lbs x15
WS: 50 lbs x12 | 50 lbs x12

Triceps
Cable Pushdown
WU: 100 lbs x15
WS: 140 lbs x12 | 150 lbs x12
Cable Kickbacks
WU: 20 lbs x15
WS: 30 lbs x12 | 30 lbs x12

Forearms
Cable Wrist Flexion
WS: 10 lbs x20 | 10 lbs x20
Cable Wrist Rotation
WS: 10 lbs x20 | 10 lbs x20
DB Wrist Twist
WS: 5 lbs x20 | 10 lbs x20

Cardio
Speed: 3.0
Incline: 3.0
Distance: 2.70 miles
Calories Burned: 287
Duration: 50:00

 

[Noah Wixx]

You do a great job!

Thank you brother i hope many find motivation to keep going from playing it

 

[MarkNV]

Monday 4/6/26
@US-pharmacies

5'11
213.6 lbs

This arrived in the mail today got stocked back up with my push to drop these last 18lbs, to add in that ive introduced something brand new for me, Slu-PP-332 i know plenty about this compound just now finally have the chance to run it.

Definitely starting out low daily mg, plan so far is x2 500mcg tabs earlier in the day for a total of 1mg a day 7 days a week, going to see how i get along with it.

as always super neat @US-pharmacies offers this in tablet application, my preference is sublingual absorption under the tounge, this makes it a breeze they dissolve super easy no problem at all.

Only time i take a break is when i do my 72hrs fasting weekly same with trizepatide the week of my fast i dont inject it, slu i take M/T/W stop during the 72hr fast then resume trizepatide and slu once fast is completed.

View attachment 210471
Ive really been liking the two day full upper body split ive been doing for a few weeks now, i dont mind spending more time in the gym for those two days and gaining some time back later in the week.

I feel its really been working for me and above all its super enjoyable working a little bit of everything both days and splitting the workload up over those two days.

With myself being in a calorie deficit and going hard for a few months, last week i decided after my one upper body day i should take some time off and rest the rest of the week. I felt it beneficial for my body to recover and relax.

This week i came out swinging like i offen do lol, i also been adding at the end wrist mobility and flexion work, since the injury i take time once a week to work on upper flexion, wrist rotation downward and upward along with wrist rotation and side to side movements.

I will make note that this workout i had barely any discomfort or pain in my injury area, it is improving as i go on, zero issues with lateral raises today, on incline bench i felt the smallest amount of something, i would not describe it as pain or painful, just noticeably different compared to left wrist, it is improving alot so far.

Still a work in progress few hours later i have minimal discomfort in the injury area, i can feel it and know its presence, it doesn't hurt in a way that is bothersome for myself.

Day 1 – Hypertrophy
Chest
Incline BB
WU: 125 lbs x15
WS: 155 lbs x12 | 155 lbs x12
Incline Chest Machine
WU: 108 lbs x15
WS: 120 lbs x12 | 120 lbs x12
Dips
WS: 213.6 lbs x20 | 213.6 lbs x10

Back
Lat Pulldown
WU: 100 lbs x15
WS: 120 lbs x12 | 140 lbs x10
Cable Row
WU: 100 lbs x15
WS: 120 lbs x12 | 120 lbs x12

Shoulders / Traps
Rear Delt Machine
WU: 100 lbs x15
WS: 108 lbs x10 | 108 lbs x10
DB Lateral Raises
WU: 20 lbs x15
WS: 25 lbs x12 | 25 lbs x12
Smith Machine Shrugs
WU: 155 lbs x15
WS: 165 lbs x12 | 165 lbs x12

Biceps
EZ Bar Curl
WU: 70 lbs x15
WS: 70 lbs x12 | 70 lbs x12
Reverse EZ Bar Curl
WU: 50 lbs x15
WS: 50 lbs x12 | 50 lbs x12

Triceps
Cable Pushdown
WU: 100 lbs x15
WS: 140 lbs x12 | 150 lbs x12
Cable Kickbacks
WU: 20 lbs x15
WS: 30 lbs x12 | 30 lbs x12

Forearms
Cable Wrist Flexion
WS: 10 lbs x20 | 10 lbs x20
Cable Wrist Rotation
WS: 10 lbs x20 | 10 lbs x20
DB Wrist Twist
WS: 5 lbs x20 | 10 lbs x20

Cardio
Speed: 3.0
Incline: 3.0
Distance: 2.70 miles
Calories Burned: 287
Duration: 50:00

This is a nice workout!! And the tirz and slu look great. You will get the remaining 18 pounds off!!
You are fasting 72 hours a week??

 

[US-pharmacies]

Monday 4/6/26
@US-pharmacies

5'11
213.6 lbs

This arrived in the mail today got stocked back up with my push to drop these last 18lbs, to add in that ive introduced something brand new for me, Slu-PP-332 i know plenty about this compound just now finally have the chance to run it.

Definitely starting out low daily mg, plan so far is x2 500mcg tabs earlier in the day for a total of 1mg a day 7 days a week, going to see how i get along with it.

as always super neat @US-pharmacies offers this in tablet application, my preference is sublingual absorption under the tounge, this makes it a breeze they dissolve super easy no problem at all.

Only time i take a break is when i do my 72hrs fasting weekly same with trizepatide the week of my fast i dont inject it, slu i take M/T/W stop during the 72hr fast then resume trizepatide and slu once fast is completed.

View attachment 210471
Ive really been liking the two day full upper body split ive been doing for a few weeks now, i dont mind spending more time in the gym for those two days and gaining some time back later in the week.

I feel its really been working for me and above all its super enjoyable working a little bit of everything both days and splitting the workload up over those two days.

With myself being in a calorie deficit and going hard for a few months, last week i decided after my one upper body day i should take some time off and rest the rest of the week. I felt it beneficial for my body to recover and relax.

This week i came out swinging like i offen do lol, i also been adding at the end wrist mobility and flexion work, since the injury i take time once a week to work on upper flexion, wrist rotation downward and upward along with wrist rotation and side to side movements.

I will make note that this workout i had barely any discomfort or pain in my injury area, it is improving as i go on, zero issues with lateral raises today, on incline bench i felt the smallest amount of something, i would not describe it as pain or painful, just noticeably different compared to left wrist, it is improving alot so far.

Still a work in progress few hours later i have minimal discomfort in the injury area, i can feel it and know its presence, it doesn't hurt in a way that is bothersome for myself.

Day 1 – Hypertrophy
Chest
Incline BB
WU: 125 lbs x15
WS: 155 lbs x12 | 155 lbs x12
Incline Chest Machine
WU: 108 lbs x15
WS: 120 lbs x12 | 120 lbs x12
Dips
WS: 213.6 lbs x20 | 213.6 lbs x10

Back
Lat Pulldown
WU: 100 lbs x15
WS: 120 lbs x12 | 140 lbs x10
Cable Row
WU: 100 lbs x15
WS: 120 lbs x12 | 120 lbs x12

Shoulders / Traps
Rear Delt Machine
WU: 100 lbs x15
WS: 108 lbs x10 | 108 lbs x10
DB Lateral Raises
WU: 20 lbs x15
WS: 25 lbs x12 | 25 lbs x12
Smith Machine Shrugs
WU: 155 lbs x15
WS: 165 lbs x12 | 165 lbs x12

Biceps
EZ Bar Curl
WU: 70 lbs x15
WS: 70 lbs x12 | 70 lbs x12
Reverse EZ Bar Curl
WU: 50 lbs x15
WS: 50 lbs x12 | 50 lbs x12

Triceps
Cable Pushdown
WU: 100 lbs x15
WS: 140 lbs x12 | 150 lbs x12
Cable Kickbacks
WU: 20 lbs x15
WS: 30 lbs x12 | 30 lbs x12

Forearms
Cable Wrist Flexion
WS: 10 lbs x20 | 10 lbs x20
Cable Wrist Rotation
WS: 10 lbs x20 | 10 lbs x20
DB Wrist Twist
WS: 5 lbs x20 | 10 lbs x20

Cardio
Speed: 3.0
Incline: 3.0
Distance: 2.70 miles
Calories Burned: 287
Duration: 50:00

Awesome photo, my friend! The next step is ahead of you.

 

[catdadironman]

Monday 4/6/26
@US-pharmacies

5'11
213.6 lbs

This arrived in the mail today got stocked back up with my push to drop these last 18lbs, to add in that ive introduced something brand new for me, Slu-PP-332 i know plenty about this compound just now finally have the chance to run it.

Definitely starting out low daily mg, plan so far is x2 500mcg tabs earlier in the day for a total of 1mg a day 7 days a week, going to see how i get along with it.

as always super neat @US-pharmacies offers this in tablet application, my preference is sublingual absorption under the tounge, this makes it a breeze they dissolve super easy no problem at all.

Only time i take a break is when i do my 72hrs fasting weekly same with trizepatide the week of my fast i dont inject it, slu i take M/T/W stop during the 72hr fast then resume trizepatide and slu once fast is completed.

View attachment 210471
Ive really been liking the two day full upper body split ive been doing for a few weeks now, i dont mind spending more time in the gym for those two days and gaining some time back later in the week.

I feel its really been working for me and above all its super enjoyable working a little bit of everything both days and splitting the workload up over those two days.

With myself being in a calorie deficit and going hard for a few months, last week i decided after my one upper body day i should take some time off and rest the rest of the week. I felt it beneficial for my body to recover and relax.

This week i came out swinging like i offen do lol, i also been adding at the end wrist mobility and flexion work, since the injury i take time once a week to work on upper flexion, wrist rotation downward and upward along with wrist rotation and side to side movements.

I will make note that this workout i had barely any discomfort or pain in my injury area, it is improving as i go on, zero issues with lateral raises today, on incline bench i felt the smallest amount of something, i would not describe it as pain or painful, just noticeably different compared to left wrist, it is improving alot so far.

Still a work in progress few hours later i have minimal discomfort in the injury area, i can feel it and know its presence, it doesn't hurt in a way that is bothersome for myself.

Day 1 – Hypertrophy
Chest
Incline BB
WU: 125 lbs x15
WS: 155 lbs x12 | 155 lbs x12
Incline Chest Machine
WU: 108 lbs x15
WS: 120 lbs x12 | 120 lbs x12
Dips
WS: 213.6 lbs x20 | 213.6 lbs x10

Back
Lat Pulldown
WU: 100 lbs x15
WS: 120 lbs x12 | 140 lbs x10
Cable Row
WU: 100 lbs x15
WS: 120 lbs x12 | 120 lbs x12

Shoulders / Traps
Rear Delt Machine
WU: 100 lbs x15
WS: 108 lbs x10 | 108 lbs x10
DB Lateral Raises
WU: 20 lbs x15
WS: 25 lbs x12 | 25 lbs x12
Smith Machine Shrugs
WU: 155 lbs x15
WS: 165 lbs x12 | 165 lbs x12

Biceps
EZ Bar Curl
WU: 70 lbs x15
WS: 70 lbs x12 | 70 lbs x12
Reverse EZ Bar Curl
WU: 50 lbs x15
WS: 50 lbs x12 | 50 lbs x12

Triceps
Cable Pushdown
WU: 100 lbs x15
WS: 140 lbs x12 | 150 lbs x12
Cable Kickbacks
WU: 20 lbs x15
WS: 30 lbs x12 | 30 lbs x12

Forearms
Cable Wrist Flexion
WS: 10 lbs x20 | 10 lbs x20
Cable Wrist Rotation
WS: 10 lbs x20 | 10 lbs x20
DB Wrist Twist
WS: 5 lbs x20 | 10 lbs x20

Cardio
Speed: 3.0
Incline: 3.0
Distance: 2.70 miles
Calories Burned: 287
Duration: 50:00

Solid work bro! 72 hour fasts - thats fucking beast mode.

I am working through a bicep tendon injury - almost healed up - so I feel ya on the recovery stuff!

@trenAMP @Nood @RawCutlery @liftedlivingwithlegacy @LevButlerov
@BigVelvetG @floridaman1984 @Noah Wixx @MarkNV @US-pharmacies @HarleyGuy

 

[trenAMP]

Monday 4/6/26
@US-pharmacies

5'11
213.6 lbs

This arrived in the mail today got stocked back up with my push to drop these last 18lbs, to add in that ive introduced something brand new for me, Slu-PP-332 i know plenty about this compound just now finally have the chance to run it.

Definitely starting out low daily mg, plan so far is x2 500mcg tabs earlier in the day for a total of 1mg a day 7 days a week, going to see how i get along with it.

as always super neat @US-pharmacies offers this in tablet application, my preference is sublingual absorption under the tounge, this makes it a breeze they dissolve super easy no problem at all.

Only time i take a break is when i do my 72hrs fasting weekly same with trizepatide the week of my fast i dont inject it, slu i take M/T/W stop during the 72hr fast then resume trizepatide and slu once fast is completed.

View attachment 210471
Ive really been liking the two day full upper body split ive been doing for a few weeks now, i dont mind spending more time in the gym for those two days and gaining some time back later in the week.

I feel its really been working for me and above all its super enjoyable working a little bit of everything both days and splitting the workload up over those two days.

With myself being in a calorie deficit and going hard for a few months, last week i decided after my one upper body day i should take some time off and rest the rest of the week. I felt it beneficial for my body to recover and relax.

This week i came out swinging like i offen do lol, i also been adding at the end wrist mobility and flexion work, since the injury i take time once a week to work on upper flexion, wrist rotation downward and upward along with wrist rotation and side to side movements.

I will make note that this workout i had barely any discomfort or pain in my injury area, it is improving as i go on, zero issues with lateral raises today, on incline bench i felt the smallest amount of something, i would not describe it as pain or painful, just noticeably different compared to left wrist, it is improving alot so far.

Still a work in progress few hours later i have minimal discomfort in the injury area, i can feel it and know its presence, it doesn't hurt in a way that is bothersome for myself.

Day 1 – Hypertrophy
Chest
Incline BB
WU: 125 lbs x15
WS: 155 lbs x12 | 155 lbs x12
Incline Chest Machine
WU: 108 lbs x15
WS: 120 lbs x12 | 120 lbs x12
Dips
WS: 213.6 lbs x20 | 213.6 lbs x10

Back
Lat Pulldown
WU: 100 lbs x15
WS: 120 lbs x12 | 140 lbs x10
Cable Row
WU: 100 lbs x15
WS: 120 lbs x12 | 120 lbs x12

Shoulders / Traps
Rear Delt Machine
WU: 100 lbs x15
WS: 108 lbs x10 | 108 lbs x10
DB Lateral Raises
WU: 20 lbs x15
WS: 25 lbs x12 | 25 lbs x12
Smith Machine Shrugs
WU: 155 lbs x15
WS: 165 lbs x12 | 165 lbs x12

Biceps
EZ Bar Curl
WU: 70 lbs x15
WS: 70 lbs x12 | 70 lbs x12
Reverse EZ Bar Curl
WU: 50 lbs x15
WS: 50 lbs x12 | 50 lbs x12

Triceps
Cable Pushdown
WU: 100 lbs x15
WS: 140 lbs x12 | 150 lbs x12
Cable Kickbacks
WU: 20 lbs x15
WS: 30 lbs x12 | 30 lbs x12

Forearms
Cable Wrist Flexion
WS: 10 lbs x20 | 10 lbs x20
Cable Wrist Rotation
WS: 10 lbs x20 | 10 lbs x20
DB Wrist Twist
WS: 5 lbs x20 | 10 lbs x20

Cardio
Speed: 3.0
Incline: 3.0
Distance: 2.70 miles
Calories Burned: 287
Duration: 50:00

Man what a workout you had ! Good stuff

 

[Noah Wixx]

This is a nice workout!! And the tirz and slu look great. You will get the remaining 18 pounds off!!
You are fasting 72 hours a week??

Yeah coach doesnt mess around he is very particular on how long i fast and what i do during the week.

 

[Noah Wixx]

Man what a workout you had ! Good stuff

It definitely felt great going back at it.

 

[Noah Wixx]

Solid work bro! 72 hour fasts - thats fucking beast mode.

I am working through a bicep tendon injury - almost healed up - so I feel ya on the recovery stuff!

@trenAMP @Nood @RawCutlery @liftedlivingwithlegacy @LevButlerov
@BigVelvetG @floridaman1984 @Noah Wixx @MarkNV @US-pharmacies @HarleyGuy

Yeah coach doesn't screw around lol, i think he is having me work upwards into a 10 day fast at some point depending on if i hit my goal of those last 18lbs or not

 

[MarkNV]

Yeah coach doesnt mess around he is very particular on how long i fast and what i do during the week.

Wow!! That is 3 full days. Strong mind stronger will

 

[MarkNV]

Yeah coach doesnt mess around he is very particular on how long i fast and what i do during the week.

I miss my coach/trainer

 

[Noah Wixx]

4/7/26
@US-pharmacies

Tonight was day two of my full body mixed upper routine. Overall i felt pretty good, felt nice and strong tonight and endurance was high.

I am on day two of Slu-pp-332 and i can say taking that has definitely even in the short time ive been utilizing it is boosting my endurance and my workouts, i am really enjoying it so far, pretty awesome little compound.

I also implemented aussie Pull-Ups and Assisted Pull-Ups, i tried normal dead hang no assistance, my wrist wasn't having it instead of quitting i found a way around it with the two other variations of pull ups, pump and targeting was excellent. I will keep these in rotation as i go along.

Curls went good, wrist was definitely in some discomfort with the 30lb dumbbells, i pushed through it because it wasnt enough pain to make me need to stop just stronger discomfort, i made it through.

I can say i am definitely growing stronger each workout as i progress back into working my entire upper body which is a really good signal.

All in all good week of work so far onlu things left my dedicated leg day and cardio the rest of the week which would put me at six days of cardio. I also have my 72hr fast starting on Thursday of this week.

that will wrap up my entire week.

DAY 2 – UPPER

CHEST
Bench: WU 145x15 | 175x12, 185x12
Pec Deck: WU 120x15 | 160x12, 170x12
Chest Fly: WU 50x15 | 60x12, 70x12
Upper Fly: WU 20x15 | 30x12 x2

BACK
Cable Row: WU 150x15 | 160x12, 170x12
Aussie Pull-Ups: 3x10 (BW 213.6)
Assisted Pull-Ups: 3x10

SHOULDERS
Machine Shoulder Press: WU 120x15 | 124x12, 126x12

BICEPS
DB Curl: WU 25x15 | 30x12 x2
DB Side Curl: WU 25x15 | 30x12 x2

TRICEPS
Cable Kickback: WU 20x15 | 10x20
Cable Pressdown: WU 120x15 | 130x12, 140x12

 

[MarkNV]

4/7/26
@US-pharmacies

Tonight was day two of my full body mixed upper routine. Overall i felt pretty good, felt nice and strong tonight and endurance was high.

I am on day two of Slu-pp-332 and i can say taking that has definitely even in the short time ive been utilizing it is boosting my endurance and my workouts, i am really enjoying it so far, pretty awesome little compound.

I also implemented aussie Pull-Ups and Assisted Pull-Ups, i tried normal dead hang no assistance, my wrist wasn't having it instead of quitting i found a way around it with the two other variations of pull ups, pump and targeting was excellent. I will keep these in rotation as i go along.

Curls went good, wrist was definitely in some discomfort with the 30lb dumbbells, i pushed through it because it wasnt enough pain to make me need to stop just stronger discomfort, i made it through.

I can say i am definitely growing stronger each workout as i progress back into working my entire upper body which is a really good signal.

All in all good week of work so far onlu things left my dedicated leg day and cardio the rest of the week which would put me at six days of cardio. I also have my 72hr fast starting on Thursday of this week.

that will wrap up my entire week.

DAY 2 – UPPER

CHEST
Bench: WU 145x15 | 175x12, 185x12
Pec Deck: WU 120x15 | 160x12, 170x12
Chest Fly: WU 50x15 | 60x12, 70x12
Upper Fly: WU 20x15 | 30x12 x2

BACK
Cable Row: WU 150x15 | 160x12, 170x12
Aussie Pull-Ups: 3x10 (BW 213.6)
Assisted Pull-Ups: 3x10

SHOULDERS
Machine Shoulder Press: WU 120x15 | 124x12, 126x12

BICEPS
DB Curl: WU 25x15 | 30x12 x2
DB Side Curl: WU 25x15 | 30x12 x2

TRICEPS
Cable Kickback: WU 20x15 | 10x20
Cable Pressdown: WU 120x15 | 130x12, 140x12

That is a nice upper body lift bro
I love the big flys!!

 

[Noah Wixx]

That is a nice upper body lift bro
I love the big flys!!

I have always enjoyed cable flys only thing i miss about downsizing when I was heavier I was doing cable movements for chest with 100lbs on each side

 

[MarkNV]

I have always enjoyed cable flys only thing i miss about downsizing when I was heavier I was doing cable movements for chest with 100lbs on each side

Daaaaamn!!! That is amazing Noah!!
Even in my youth, I could hit 100 lb dumbbells for presses, but cable flys are a totally different story!!

 

[RawCutlery]

Solid strength there, stay healthy and be sure your warm up is on point when going this type of heavy.

 

[Nood]

4/7/26
@US-pharmacies

Tonight was day two of my full body mixed upper routine. Overall i felt pretty good, felt nice and strong tonight and endurance was high.

I am on day two of Slu-pp-332 and i can say taking that has definitely even in the short time ive been utilizing it is boosting my endurance and my workouts, i am really enjoying it so far, pretty awesome little compound.

I also implemented aussie Pull-Ups and Assisted Pull-Ups, i tried normal dead hang no assistance, my wrist wasn't having it instead of quitting i found a way around it with the two other variations of pull ups, pump and targeting was excellent. I will keep these in rotation as i go along.

Curls went good, wrist was definitely in some discomfort with the 30lb dumbbells, i pushed through it because it wasnt enough pain to make me need to stop just stronger discomfort, i made it through.

I can say i am definitely growing stronger each workout as i progress back into working my entire upper body which is a really good signal.

All in all good week of work so far onlu things left my dedicated leg day and cardio the rest of the week which would put me at six days of cardio. I also have my 72hr fast starting on Thursday of this week.

that will wrap up my entire week.

DAY 2 – UPPER

CHEST
Bench: WU 145x15 | 175x12, 185x12
Pec Deck: WU 120x15 | 160x12, 170x12
Chest Fly: WU 50x15 | 60x12, 70x12
Upper Fly: WU 20x15 | 30x12 x2

BACK
Cable Row: WU 150x15 | 160x12, 170x12
Aussie Pull-Ups: 3x10 (BW 213.6)
Assisted Pull-Ups: 3x10

SHOULDERS
Machine Shoulder Press: WU 120x15 | 124x12, 126x12

BICEPS
DB Curl: WU 25x15 | 30x12 x2
DB Side Curl: WU 25x15 | 30x12 x2

TRICEPS
Cable Kickback: WU 20x15 | 10x20
Cable Pressdown: WU 120x15 | 130x12, 140x12

What’s dose of Slu-pp-332 are you taking?

 

[Noah Wixx]

What’s dose of Slu-pp-332 are you taking?

1mg a day for now, starting super low letting my body adjust and see if ant sides crop up, just 500mcgx2 in the morning, eventually i will move into 2-3mg a day 7 days a week and split the dose few hours apart.

 

[Noah Wixx]

Solid strength there, stay healthy and be sure your warm up is on point when going this type of heavy.

Yeah when I was bulking for obvious reaosns strength was high and enjoyable, ive always enjoyed cutting and recomposition more than lifting super heavy.

 

[Noah Wixx]

not that impressive i do the standing version of the flys not the laying on a bench version lol little easier standing between the cables, i did hit 120lb db bench press with old school DBS which fekt awesome.

Daaaaamn!!! That is amazing Noah!!
Even in my youth, I could hit 100 lb dumbbells for presses, but cable flys are a totally different story!

 

[MarkNV]

not that impressive i do the standing version of the flys not the laying on a bench version lol little easier standing between the cables, i did hit 120lb db bench press with old school DBS which fekt awesome.

Haha don’t sell yerself short brother!!
You are very modest and humble….A humble and modest badass!!

I like incline cable flys, holy crap, the stretch can be excruciating exquisite!! Oh my goodness

 

[Noah Wixx]

Haha don’t sell yerself short brother!!
You are very modest and humble….A humble and modest badass!!

I like incline cable flys, holy crap, the stretch can be excruciating exquisite!! Oh my goodness

That is very excellent point mark, i also like the pec dec machine you can set the arms really far back and let your arms go out super wide for the strech on the pec, i like placing my hands at the very bottom of the handle just resting my palms on each handle extending out and forward with the handles as far as possible while bringing them in and together and using my chest to really squeeze and hold the muscle with a 3-5 second pause for each rep.

I appreciate the kindness brother no sense in me being any other way

 

[MarkNV]

That is very excellent point mark, i also like the pec dec machine you can set the arms really far back and let your arms go out super wide for the strech on the pec, i like placing my hands at the very bottom of the handle just resting my palms on each handle extending out and forward with the handles as far as possible while bringing them in and together and using my chest to really squeeze and hold the muscle with a 3-5 second pause for each rep.

I appreciate the kindness brother no sense in me being any other way

Ohhh yes that pec dec can burn big time. Because of the arthritic shoulder, I have to be creative in my set ups and form, to take as much shoulder out of it as I can manage, on the pec dec I put the seat all the way up and do the move exactly how you described and i can squeeze it better and oh boy!!!!

You are great just how you are!!

 

[Noah Wixx]

Ohhh yes that pec dec can burn big time. Because of the arthritic shoulder, I have to be creative in my set ups and form to take as much should out as I can manage, on the pec dec I put the seat all the way up and do

Same since i have hardware in mine so i completely understand same with dips and a full strech its hard and burns bad but i dont let it stop me, i do what i can to work around it.

 

[MarkNV]

Same since i have hardware in mine so i completely understand same with dips and a full strech its hard and burns bad but i dont let it stop me, i do what i can to work around it.

A weird thing just happened, in the middle of typing… the message glitched and sent. You only got half of it…weird

 

[Noah Wixx]

A weird thing just happened, in the middle of typing… the message glitched and sent. You only got half of it…weird

I can read between the lines lol

 

[Noah Wixx]

4/11/26
@US-pharmacies

I decided i would switch things up on saturday the gym was completely dead at 7pm so i just really took my time as i had freedom with all the equipment and things needed for my leg day.

I decided it is time to start building up and getting into squats again see what i can make happen. Typically i am not a belt guy, i figured since its been so long i would try it out, i found this sick looking powerlifting belt easy latch, i ended up loving it, so i utilized it for my enitre squat session.

I also took it a step further and reintroduced bekt sqauts as we have an excellent plate loaded platform for them.

I can say my knee help up no problems zero pain during the squatting and i have no pain today that is huge for me. I feel since dropping the weight my knees have gotten much better feeling day 2 day and gym sessions.

This is the lightest ive been in a long time from a weight prospective and with not squatting in a machine or with a bar i still hit 315lbs on two sets which felt fantastic knowing i still got it an can easily grow stronger with it if i contiune it in my leg day rotation.

Overall i feel really good and putting in the work non stop, mood is good body is good, all is well.
I believe ive seen some leg growth and development even with me cutting and downsizing at the moment.

I also noticed two veins coming in for the legs which is also another win for me

4/11/26 – Sunday
LEG DAY
Smith Machine Squat
• Warm-up: 1×15 @ 195 lbs
• Working:
3×15 @ 195 lbs
1×6 @ 315 lbs
1×8 @ 315 lbs

Belt Squat (2 sets 10–12)
• Warm-up: 1×15 @ 100 lbs
• Working:
1×12 @ 100 lbs
1×12 @ 120 lbs

Leg Press (2 sets 10–12)
• Warm-up: 1×15 @ 200 lbs
• Working:
1×12 @ 290 lbs
1×12 @ 400 lbs

Single-Leg Cable Extensions (2 sets 10–12)
• Warm-up: 1×15 @ 20 lbs
• Working:
1×12 @ 30 lbs
1×12 @ 40 lbs

Hamstring Curls (2 sets 10–12)
•Warm-up 1×15 @ 120 lbs
•Working
• 1×12 @ 156 lbs
• 1×12 @ 160 lbs

Smith Machine Calf Raise (4×10)
• 3×10 @ 105 lbs

Seated Calf Press (2 sets 10–12)
• 2×15 @ 200 lbs
• 1×10 @ 205 lbs

 

[catdadironman]

4/11/26
@US-pharmacies

I decided i would switch things up on saturday the gym was completely dead at 7pm so i just really took my time as i had freedom with all the equipment and things needed for my leg day.

I decided it is time to start building up and getting into squats again see what i can make happen. Typically i am not a belt guy, i figured since its been so long i would try it out, i found this sick looking powerlifting belt easy latch, i ended up loving it, so i utilized it for my enitre squat session.

I also took it a step further and reintroduced bekt sqauts as we have an excellent plate loaded platform for them.

I can say my knee help up no problems zero pain during the squatting and i have no pain today that is huge for me. I feel since dropping the weight my knees have gotten much better feeling day 2 day and gym sessions.

This is the lightest ive been in a long time from a weight prospective and with not squatting in a machine or with a bar i still hit 315lbs on two sets which felt fantastic knowing i still got it an can easily grow stronger with it if i contiune it in my leg day rotation.

Overall i feel really good and putting in the work non stop, mood is good body is good, all is well.
I believe ive seen some leg growth and development even with me cutting and downsizing at the moment.

I also noticed two veins coming in for the legs which is also another win for me

View attachment 213777
View attachment 213791

4/11/26 – Sunday
LEG DAY
Smith Machine Squat
• Warm-up: 1×15 @ 195 lbs
• Working:
3×15 @ 195 lbs
1×6 @ 315 lbs
1×8 @ 315 lbs

Belt Squat (2 sets 10–12)
• Warm-up: 1×15 @ 100 lbs
• Working:
1×12 @ 100 lbs
1×12 @ 120 lbs

Leg Press (2 sets 10–12)
• Warm-up: 1×15 @ 200 lbs
• Working:
1×12 @ 290 lbs
1×12 @ 400 lbs

Single-Leg Cable Extensions (2 sets 10–12)
• Warm-up: 1×15 @ 20 lbs
• Working:
1×12 @ 30 lbs
1×12 @ 40 lbs

Hamstring Curls (2 sets 10–12)
•Warm-up 1×15 @ 120 lbs
•Working
• 1×12 @ 156 lbs
• 1×12 @ 160 lbs

Smith Machine Calf Raise (4×10)
• 3×10 @ 105 lbs

Seated Calf Press (2 sets 10–12)
• 2×15 @ 200 lbs
• 1×10 @ 205 lbs

Amazing leg workout Noah, I might have to take some inspiration from this! Torching those bad boys.

Legs are looking great and glad to hear the knee is feeling better.

 

[MarkNV]

4/11/26
@US-pharmacies

I decided i would switch things up on saturday the gym was completely dead at 7pm so i just really took my time as i had freedom with all the equipment and things needed for my leg day.

I decided it is time to start building up and getting into squats again see what i can make happen. Typically i am not a belt guy, i figured since its been so long i would try it out, i found this sick looking powerlifting belt easy latch, i ended up loving it, so i utilized it for my enitre squat session.

I also took it a step further and reintroduced bekt sqauts as we have an excellent plate loaded platform for them.

I can say my knee help up no problems zero pain during the squatting and i have no pain today that is huge for me. I feel since dropping the weight my knees have gotten much better feeling day 2 day and gym sessions.

This is the lightest ive been in a long time from a weight prospective and with not squatting in a machine or with a bar i still hit 315lbs on two sets which felt fantastic knowing i still got it an can easily grow stronger with it if i contiune it in my leg day rotation.

Overall i feel really good and putting in the work non stop, mood is good body is good, all is well.
I believe ive seen some leg growth and development even with me cutting and downsizing at the moment.

I also noticed two veins coming in for the legs which is also another win for me

View attachment 213777
View attachment 213791

4/11/26 – Sunday
LEG DAY
Smith Machine Squat
• Warm-up: 1×15 @ 195 lbs
• Working:
3×15 @ 195 lbs
1×6 @ 315 lbs
1×8 @ 315 lbs

Belt Squat (2 sets 10–12)
• Warm-up: 1×15 @ 100 lbs
• Working:
1×12 @ 100 lbs
1×12 @ 120 lbs

Leg Press (2 sets 10–12)
• Warm-up: 1×15 @ 200 lbs
• Working:
1×12 @ 290 lbs
1×12 @ 400 lbs

Single-Leg Cable Extensions (2 sets 10–12)
• Warm-up: 1×15 @ 20 lbs
• Working:
1×12 @ 30 lbs
1×12 @ 40 lbs

Hamstring Curls (2 sets 10–12)
•Warm-up 1×15 @ 120 lbs
•Working
• 1×12 @ 156 lbs
• 1×12 @ 160 lbs

Smith Machine Calf Raise (4×10)
• 3×10 @ 105 lbs

Seated Calf Press (2 sets 10–12)
• 2×15 @ 200 lbs
• 1×10 @ 205 lbs

(((NOAH!!))) damn!!!! That is a brutal lift!! Your quads are hella pumped !! That is the second leg routine I have seen this morning! Yours is a bit more intense.
I have legs tomorrow, now I am insanely motivated to just pulverize them!!!
You performed a really nice lift brother! That is art!!
An empty gym at 1900 hours…paradise!!

 

[Noah Wixx]

Amazing leg workout Noah, I might have to take some inspiration from this! Torching those bad boys.

Legs are looking great and glad to hear the knee is feeling better.

Appreciate that brother legs is something im constantly needing the most improvement on, with that said i am trying to make it fun, difficult and engaging from a physical and mental standpoint.

 

[Noah Wixx]

(((NOAH!!))) damn!!!! That is a brutal lift!! Your quads are hella pumped !! That is the second leg routine I have seen this morning! Yours is a bit more intense.
I have legs tomorrow, now I am insanely motivated to just pulverize them!!!
You performed a really nice lift brother! That is art!!
An empty gym at 1900 hours…paradise!!

Yeah the pump was excellent and above all it felt great working the legs like that, i appreciate the kind words and motivation mark

 

[MarkNV]

Yeah the pump was excellent and above all it felt great working the legs like that, i appreciate the kind words and motivation mark

anytime brother!!!

 

[Noah Wixx]

4/14/26
@US-pharmacies

Height 5'11
Weight 209.4 lbs
Pounds Dropped 35.6 lbs
Target Weight 195 lbs
Weight till goal 14.4 lbs

4/13/26 Cardio Only
3.34 miles
3.0 Incline
3.0 speed
Duration 67:10

I would like to open this by saying how good i feel and how hard ive been working and learning along the way, I had a few hurdles and setbacks at the start of this process and ive jumped over all of them. I from a mental and physical standpoint have overcome and continued moving forward in the pursuit of progress and not taking no for an answer with anything.

Arguably i have plenty of work left to go and accomplish along the way, this phase currently is the tear it down phase reach my goal weight. The second phase will be the recomp build back muscle phase.

I haven't been doing anything extreme with phase one, simply testosterone 250mg 1mg a day of slu-pp-332 cardio and intense workouts, i feel so good ive backed off certain peptides for the time being, if i need them and they make sense i will incorporate them back into the mix.

These photo's shocked me in a good way, i couldn't believe the point i started at to the point i currently have earned and worked hard to reach.

Im not concerned with how my muscle shape or density is at the moment, i think alot of my issues and me failing so many times came down to me getting into my own head and into my own way, i was not trusting the process like i should have.

This time around all ive been doing is trusting the process and getting to work and letting the rest fall into place as i go along, its working out exactly how it should be, im happy and feel good and drive is super high.

 

[MarkNV]

4/14/26
@US-pharmacies

Height 5'11
Weight 209.4 lbs
Pounds Dropped 35.6 lbs
Target Weight 195 lbs
Weight till goal 14.4 lbs

4/13/26 Cardio Only
3.34 miles
3.0 Incline
3.0 speed
Duration 67:10

I would like to open this by saying how good i feel and how hard ive been working and learning along the way, I had a few hurdles and setbacks at the start of this process and ive jumped over all of them. I from a mental and physical standpoint have overcome and continued moving forward in the pursuit of progress and not taking no for an answer with anything.

Arguably i have plenty of work left to go and accomplish along the way, this phase currently is the tear it down phase reach my goal weight. The second phase will be the recomp build back muscle phase.

I haven't been doing anything extreme with phase one, simply testosterone 250mg 1mg a day of slu-pp-332 cardio and intense workouts, i feel so good ive backed off certain peptides for the time being, if i need them and they make sense i will incorporate them back into the mix.

These photo's shocked me in a good way, i couldn't believe the point i started at to the point i currently have earned and worked hard to reach.

Im not concerned with how my muscle shape or density is at the moment, i think alot of my issues and me failing so many times came down to me getting into my own head and into my own way, i was not trusting the process like i should have.

This time around all ive been doing is trusting the process and getting to work and letting the rest fall into place as i go along, its working out exactly how it should be, im happy and feel good and drive is super high.

View attachment 214976

View attachment 214977

Dude!!!! Night and day!!

 

[MarkNV]

Dude!!!! Night and day!!

I am motivated now bro. In terms of composition, I am right in the same place you were when you started.
Ours macro breakdown is really close as well.
Trust the process!!!

 

[gar71]

4/14/26
@US-pharmacies

Height 5'11
Weight 209.4 lbs
Pounds Dropped 35.6 lbs
Target Weight 195 lbs
Weight till goal 14.4 lbs

4/13/26 Cardio Only
3.34 miles
3.0 Incline
3.0 speed
Duration 67:10

I would like to open this by saying how good i feel and how hard ive been working and learning along the way, I had a few hurdles and setbacks at the start of this process and ive jumped over all of them. I from a mental and physical standpoint have overcome and continued moving forward in the pursuit of progress and not taking no for an answer with anything.

Arguably i have plenty of work left to go and accomplish along the way, this phase currently is the tear it down phase reach my goal weight. The second phase will be the recomp build back muscle phase.

I haven't been doing anything extreme with phase one, simply testosterone 250mg 1mg a day of slu-pp-332 cardio and intense workouts, i feel so good ive backed off certain peptides for the time being, if i need them and they make sense i will incorporate them back into the mix.

These photo's shocked me in a good way, i couldn't believe the point i started at to the point i currently have earned and worked hard to reach.

Im not concerned with how my muscle shape or density is at the moment, i think alot of my issues and me failing so many times came down to me getting into my own head and into my own way, i was not trusting the process like i should have.

This time around all ive been doing is trusting the process and getting to work and letting the rest fall into place as i go along, its working out exactly how it should be, im happy and feel good and drive is super high.

View attachment 214976

View attachment 214977

This is outstanding mate, sticking to a plan, nothing extreme and absolutely nailing it, keep going brother

 

[Noah Wixx]

Dude!!!! Night and day!!

Thank you brother

 

[Noah Wixx]

This is outstanding mate, sticking to a plan, nothing extreme and absolutely nailing it, keep going brother

Yeah not pushing the limits just all basics this time around, mkst important i am having alot of fun doing it and training, i appreciate the thoughtful words brother

 

[gar71]

Yeah not pushing the limits just all basics this time around, mkst important i am having alot of fun doing it and training, i appreciate the thoughtful words brother

No worries at all, it’s great to see how well you’re going

 

[Noah Wixx]

No worries at all, it’s great to see how well you’re going

I appreciate that brother and thanks for checking in on my log

 

[gar71]

I appreciate that brother and thanks for checking in on my log

 

[Noah Wixx]

Updates for 4/16/26 & 4/17/26
@US-pharmacies

DAY 1 – Chest / Back / Arms

Decline Barbell Bench Press
Warm-Up:
1x15 = 145 lbs
Working Sets:
1x12 = 185 lbs
1x12 = 205 lbs

Pec Deck
Warm-Up:
1x15 = 140 lbs
Working Sets:
1x12 = 180 lbs
1x12 = 186 lbs

Dumbbell Bench Press
Warm-Up:
1x15 = 50 lbs
Working Sets:
1x12 = 55 lbs
1x12 = 60 lbs

Cable Upper Chest Fly
Warm-Up:
1x15 = 30 lbs
Working Sets:
2x12 = 40 lbs

Smith Machine Row
Warm-Up:
1x15 = 165 lbs
Working Sets:
1x12 = 175 lbs
1x12 = 180 lbs

Machine Shoulder Press
Warm-Up:
1x20 = 100 lbs
Working Set:
1x20 = 100 lbs

Australian Pull-Ups (BW: 209.4 lbs)
4x5

Dumbbell Bicep Curl
Warm-Up:
1x15 = 30 lbs
Working Set:
1x12 = 35 lbs

Dumbbell Side Curl
Warm-Up:
1x20 = 17.5 lbs
Working Sets:
1x12 = 20 lbs
1x12 = 25 lbs

Cable Tricep Kickback
Warm-Up:
1x20 = 10 lbs
Working Set:
1x15 = 20 lbs

Cable Tricep Pressdown
Warm-Up:
1x20 = 80 lbs
Working Set:
1x15 = 100 lbs


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


DAY 2 – Hypertrophy / Volume Focus

Incline Cable Fly
Warm-Up:
1x20 = 20 lbs
Working Sets:
1x12 = 40 lbs
1x12 = 50 lbs

Incline Machine Press
Warm-Up:
1x20 = 108 lbs
Working Sets:
1x12 = 144 lbs
1x12 = 156 lbs

Dips (BW: 209.4 lbs)
Warm-Up:
1x25
Working Sets:
1x15
1x15

Lat Pulldown
Warm-Up:
1x20 = 100 lbs
Working Sets:
1x12 = 140 lbs
1x12 = 160 lbs

Seated Cable Row
Warm-Up:
1x20 = 120 lbs
Working Sets:
1x12 = 120 lbs
1x12 = 160 lbs

Machine Rear Delt Fly
Warm-Up:
1x20 = 88 lbs
Working Sets:
1x12 = 110 lbs
1x12 = 120 lbs

Smith Machine Shrugs
Warm-Up:
1x20 = 165 lbs
Working Sets:
1x12 = 175 lbs
1x12 = 180 lbs

Lateral Raises
Warm-Up:
1x25 = 20 lbs
Working Sets:
1x12 = 25 lbs
1x10 = 30 lbs

EZ Bar Curl
Warm-Up:
1x20 = 70 lbs
Working Sets:
2x10 = 75 lbs

Single Arm Plate Curl (25 lb)
3x10

Rope Tricep Pushdown
Warm-Up:
1x20 = 50 lbs
Working Sets:
1x12 = 60 lbs
1x12 = 70 lbs

Single Arm Cable Tricep Kickback
Warm-Up:
1x20 = 20 lbs
Working Sets:
1x12 = 30 lbs
1x12 = 40 lbs

Cable Wrist Curl/Flexion
2x25 = 30 lbs

Cable Wrist Rotation
2x10 = 10 lbs

DB Wrist Flexion/Rotation
2x20 = 20 lbs

DB Wrist Twist
2x25 = 12.5 lbs

Band Wrist Flexion/Rotation
2x10

 

[MarkNV]

Updates for 4/16/26 & 4/17/26
@US-pharmacies

DAY 1 – Chest / Back / Arms

Decline Barbell Bench Press
Warm-Up:
1x15 = 145 lbs
Working Sets:
1x12 = 185 lbs
1x12 = 205 lbs

Pec Deck
Warm-Up:
1x15 = 140 lbs
Working Sets:
1x12 = 180 lbs
1x12 = 186 lbs

Dumbbell Bench Press
Warm-Up:
1x15 = 50 lbs
Working Sets:
1x12 = 55 lbs
1x12 = 60 lbs

Cable Upper Chest Fly
Warm-Up:
1x15 = 30 lbs
Working Sets:
2x12 = 40 lbs

Smith Machine Row
Warm-Up:
1x15 = 165 lbs
Working Sets:
1x12 = 175 lbs
1x12 = 180 lbs

Machine Shoulder Press
Warm-Up:
1x20 = 100 lbs
Working Set:
1x20 = 100 lbs

Australian Pull-Ups (BW: 209.4 lbs)
4x5

Dumbbell Bicep Curl
Warm-Up:
1x15 = 30 lbs
Working Set:
1x12 = 35 lbs

Dumbbell Side Curl
Warm-Up:
1x20 = 17.5 lbs
Working Sets:
1x12 = 20 lbs
1x12 = 25 lbs

Cable Tricep Kickback
Warm-Up:
1x20 = 10 lbs
Working Set:
1x15 = 20 lbs

Cable Tricep Pressdown
Warm-Up:
1x20 = 80 lbs
Working Set:
1x15 = 100 lbs


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


DAY 2 – Hypertrophy / Volume Focus

Incline Cable Fly
Warm-Up:
1x20 = 20 lbs
Working Sets:
1x12 = 40 lbs
1x12 = 50 lbs

Incline Machine Press
Warm-Up:
1x20 = 108 lbs
Working Sets:
1x12 = 144 lbs
1x12 = 156 lbs

Dips (BW: 209.4 lbs)
Warm-Up:
1x25
Working Sets:
1x15
1x15

Lat Pulldown
Warm-Up:
1x20 = 100 lbs
Working Sets:
1x12 = 140 lbs
1x12 = 160 lbs

Seated Cable Row
Warm-Up:
1x20 = 120 lbs
Working Sets:
1x12 = 120 lbs
1x12 = 160 lbs

Machine Rear Delt Fly
Warm-Up:
1x20 = 88 lbs
Working Sets:
1x12 = 110 lbs
1x12 = 120 lbs

Smith Machine Shrugs
Warm-Up:
1x20 = 165 lbs
Working Sets:
1x12 = 175 lbs
1x12 = 180 lbs

Lateral Raises
Warm-Up:
1x25 = 20 lbs
Working Sets:
1x12 = 25 lbs
1x10 = 30 lbs

EZ Bar Curl
Warm-Up:
1x20 = 70 lbs
Working Sets:
2x10 = 75 lbs

Single Arm Plate Curl (25 lb)
3x10

Rope Tricep Pushdown
Warm-Up:
1x20 = 50 lbs
Working Sets:
1x12 = 60 lbs
1x12 = 70 lbs

Single Arm Cable Tricep Kickback
Warm-Up:
1x20 = 20 lbs
Working Sets:
1x12 = 30 lbs
1x12 = 40 lbs

Cable Wrist Curl/Flexion
2x25 = 30 lbs

Cable Wrist Rotation
2x10 = 10 lbs

DB Wrist Flexion/Rotation
2x20 = 20 lbs

DB Wrist Twist
2x25 = 12.5 lbs

Band Wrist Flexion/Rotation
2x10

Those are two really nice lifts!!

 

[LevButlerov]

Updates for 4/16/26 & 4/17/26
@US-pharmacies

DAY 1 – Chest / Back / Arms

Decline Barbell Bench Press
Warm-Up:
1x15 = 145 lbs
Working Sets:
1x12 = 185 lbs
1x12 = 205 lbs

Pec Deck
Warm-Up:
1x15 = 140 lbs
Working Sets:
1x12 = 180 lbs
1x12 = 186 lbs

Dumbbell Bench Press
Warm-Up:
1x15 = 50 lbs
Working Sets:
1x12 = 55 lbs
1x12 = 60 lbs

Cable Upper Chest Fly
Warm-Up:
1x15 = 30 lbs
Working Sets:
2x12 = 40 lbs

Smith Machine Row
Warm-Up:
1x15 = 165 lbs
Working Sets:
1x12 = 175 lbs
1x12 = 180 lbs

Machine Shoulder Press
Warm-Up:
1x20 = 100 lbs
Working Set:
1x20 = 100 lbs

Australian Pull-Ups (BW: 209.4 lbs)
4x5

Dumbbell Bicep Curl
Warm-Up:
1x15 = 30 lbs
Working Set:
1x12 = 35 lbs

Dumbbell Side Curl
Warm-Up:
1x20 = 17.5 lbs
Working Sets:
1x12 = 20 lbs
1x12 = 25 lbs

Cable Tricep Kickback
Warm-Up:
1x20 = 10 lbs
Working Set:
1x15 = 20 lbs

Cable Tricep Pressdown
Warm-Up:
1x20 = 80 lbs
Working Set:
1x15 = 100 lbs


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


DAY 2 – Hypertrophy / Volume Focus

Incline Cable Fly
Warm-Up:
1x20 = 20 lbs
Working Sets:
1x12 = 40 lbs
1x12 = 50 lbs

Incline Machine Press
Warm-Up:
1x20 = 108 lbs
Working Sets:
1x12 = 144 lbs
1x12 = 156 lbs

Dips (BW: 209.4 lbs)
Warm-Up:
1x25
Working Sets:
1x15
1x15

Lat Pulldown
Warm-Up:
1x20 = 100 lbs
Working Sets:
1x12 = 140 lbs
1x12 = 160 lbs

Seated Cable Row
Warm-Up:
1x20 = 120 lbs
Working Sets:
1x12 = 120 lbs
1x12 = 160 lbs

Machine Rear Delt Fly
Warm-Up:
1x20 = 88 lbs
Working Sets:
1x12 = 110 lbs
1x12 = 120 lbs

Smith Machine Shrugs
Warm-Up:
1x20 = 165 lbs
Working Sets:
1x12 = 175 lbs
1x12 = 180 lbs

Lateral Raises
Warm-Up:
1x25 = 20 lbs
Working Sets:
1x12 = 25 lbs
1x10 = 30 lbs

EZ Bar Curl
Warm-Up:
1x20 = 70 lbs
Working Sets:
2x10 = 75 lbs

Single Arm Plate Curl (25 lb)
3x10

Rope Tricep Pushdown
Warm-Up:
1x20 = 50 lbs
Working Sets:
1x12 = 60 lbs
1x12 = 70 lbs

Single Arm Cable Tricep Kickback
Warm-Up:
1x20 = 20 lbs
Working Sets:
1x12 = 30 lbs
1x12 = 40 lbs

Cable Wrist Curl/Flexion
2x25 = 30 lbs

Cable Wrist Rotation
2x10 = 10 lbs

DB Wrist Flexion/Rotation
2x20 = 20 lbs

DB Wrist Twist
2x25 = 12.5 lbs

Band Wrist Flexion/Rotation
2x10

high volume for you really killed it @Noah Wixx

 

[catdadironman]

Updates for 4/16/26 & 4/17/26
@US-pharmacies

DAY 1 – Chest / Back / Arms

Decline Barbell Bench Press
Warm-Up:
1x15 = 145 lbs
Working Sets:
1x12 = 185 lbs
1x12 = 205 lbs

Pec Deck
Warm-Up:
1x15 = 140 lbs
Working Sets:
1x12 = 180 lbs
1x12 = 186 lbs

Dumbbell Bench Press
Warm-Up:
1x15 = 50 lbs
Working Sets:
1x12 = 55 lbs
1x12 = 60 lbs

Cable Upper Chest Fly
Warm-Up:
1x15 = 30 lbs
Working Sets:
2x12 = 40 lbs

Smith Machine Row
Warm-Up:
1x15 = 165 lbs
Working Sets:
1x12 = 175 lbs
1x12 = 180 lbs

Machine Shoulder Press
Warm-Up:
1x20 = 100 lbs
Working Set:
1x20 = 100 lbs

Australian Pull-Ups (BW: 209.4 lbs)
4x5

Dumbbell Bicep Curl
Warm-Up:
1x15 = 30 lbs
Working Set:
1x12 = 35 lbs

Dumbbell Side Curl
Warm-Up:
1x20 = 17.5 lbs
Working Sets:
1x12 = 20 lbs
1x12 = 25 lbs

Cable Tricep Kickback
Warm-Up:
1x20 = 10 lbs
Working Set:
1x15 = 20 lbs

Cable Tricep Pressdown
Warm-Up:
1x20 = 80 lbs
Working Set:
1x15 = 100 lbs


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


DAY 2 – Hypertrophy / Volume Focus

Incline Cable Fly
Warm-Up:
1x20 = 20 lbs
Working Sets:
1x12 = 40 lbs
1x12 = 50 lbs

Incline Machine Press
Warm-Up:
1x20 = 108 lbs
Working Sets:
1x12 = 144 lbs
1x12 = 156 lbs

Dips (BW: 209.4 lbs)
Warm-Up:
1x25
Working Sets:
1x15
1x15

Lat Pulldown
Warm-Up:
1x20 = 100 lbs
Working Sets:
1x12 = 140 lbs
1x12 = 160 lbs

Seated Cable Row
Warm-Up:
1x20 = 120 lbs
Working Sets:
1x12 = 120 lbs
1x12 = 160 lbs

Machine Rear Delt Fly
Warm-Up:
1x20 = 88 lbs
Working Sets:
1x12 = 110 lbs
1x12 = 120 lbs

Smith Machine Shrugs
Warm-Up:
1x20 = 165 lbs
Working Sets:
1x12 = 175 lbs
1x12 = 180 lbs

Lateral Raises
Warm-Up:
1x25 = 20 lbs
Working Sets:
1x12 = 25 lbs
1x10 = 30 lbs

EZ Bar Curl
Warm-Up:
1x20 = 70 lbs
Working Sets:
2x10 = 75 lbs

Single Arm Plate Curl (25 lb)
3x10

Rope Tricep Pushdown
Warm-Up:
1x20 = 50 lbs
Working Sets:
1x12 = 60 lbs
1x12 = 70 lbs

Single Arm Cable Tricep Kickback
Warm-Up:
1x20 = 20 lbs
Working Sets:
1x12 = 30 lbs
1x12 = 40 lbs

Cable Wrist Curl/Flexion
2x25 = 30 lbs

Cable Wrist Rotation
2x10 = 10 lbs

DB Wrist Flexion/Rotation
2x20 = 20 lbs

DB Wrist Twist
2x25 = 12.5 lbs

Band Wrist Flexion/Rotation
2x10

Two epic lifts - love the volume!

 

[US-pharmacies]

@Noah Wixx
Strong spirit and belief in yourself — that’s how I can sum you up, my friend. Great job, I’m very proud of you and of what you represent. I’m glad you’re with us.


@US-pharmacies power.

 

[Noah Wixx]

Those are two really nice lifts!!

We are definitely advancing brother week by week

 

[Noah Wixx]

Two epic lifts - love the volume!

Yeah this weel was tough going back 2 back on full upper body day. I wanted to see if i could do it successfully.

 

[Noah Wixx]

@Noah Wixx
Strong spirit and belief in yourself — that’s how I can sum you up, my friend. Great job, I’m very proud of you and of what you represent. I’m glad you’re with us.


@US-pharmacies power.

Thank you brother it is all possible because you allowed me to have the opportunity to be part of the best team in the industry, so many great people involved in the usp community and team, it really makes all the difference. Also you believing in me and standing by me when i got hurt speaks volumes about your character brother and i gave you my word id come back and cursh it for the team

 

[Mobster]

DAY 2 – Hypertrophy / Volume Focus

Same as day 1?

 

[Noah Wixx]

DAY 2 – Hypertrophy / Volume Focus

Same as day 1?

Higher reps on the warm up few different movements than the first, im doing 2 full upper body days and one of the days has more movements included in it

 

[gar71]

Updates for 4/16/26 & 4/17/26
@US-pharmacies

DAY 1 – Chest / Back / Arms

Decline Barbell Bench Press
Warm-Up:
1x15 = 145 lbs
Working Sets:
1x12 = 185 lbs
1x12 = 205 lbs

Pec Deck
Warm-Up:
1x15 = 140 lbs
Working Sets:
1x12 = 180 lbs
1x12 = 186 lbs

Dumbbell Bench Press
Warm-Up:
1x15 = 50 lbs
Working Sets:
1x12 = 55 lbs
1x12 = 60 lbs

Cable Upper Chest Fly
Warm-Up:
1x15 = 30 lbs
Working Sets:
2x12 = 40 lbs

Smith Machine Row
Warm-Up:
1x15 = 165 lbs
Working Sets:
1x12 = 175 lbs
1x12 = 180 lbs

Machine Shoulder Press
Warm-Up:
1x20 = 100 lbs
Working Set:
1x20 = 100 lbs

Australian Pull-Ups (BW: 209.4 lbs)
4x5

Dumbbell Bicep Curl
Warm-Up:
1x15 = 30 lbs
Working Set:
1x12 = 35 lbs

Dumbbell Side Curl
Warm-Up:
1x20 = 17.5 lbs
Working Sets:
1x12 = 20 lbs
1x12 = 25 lbs

Cable Tricep Kickback
Warm-Up:
1x20 = 10 lbs
Working Set:
1x15 = 20 lbs

Cable Tricep Pressdown
Warm-Up:
1x20 = 80 lbs
Working Set:
1x15 = 100 lbs


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


DAY 2 – Hypertrophy / Volume Focus

Incline Cable Fly
Warm-Up:
1x20 = 20 lbs
Working Sets:
1x12 = 40 lbs
1x12 = 50 lbs

Incline Machine Press
Warm-Up:
1x20 = 108 lbs
Working Sets:
1x12 = 144 lbs
1x12 = 156 lbs

Dips (BW: 209.4 lbs)
Warm-Up:
1x25
Working Sets:
1x15
1x15

Lat Pulldown
Warm-Up:
1x20 = 100 lbs
Working Sets:
1x12 = 140 lbs
1x12 = 160 lbs

Seated Cable Row
Warm-Up:
1x20 = 120 lbs
Working Sets:
1x12 = 120 lbs
1x12 = 160 lbs

Machine Rear Delt Fly
Warm-Up:
1x20 = 88 lbs
Working Sets:
1x12 = 110 lbs
1x12 = 120 lbs

Smith Machine Shrugs
Warm-Up:
1x20 = 165 lbs
Working Sets:
1x12 = 175 lbs
1x12 = 180 lbs

Lateral Raises
Warm-Up:
1x25 = 20 lbs
Working Sets:
1x12 = 25 lbs
1x10 = 30 lbs

EZ Bar Curl
Warm-Up:
1x20 = 70 lbs
Working Sets:
2x10 = 75 lbs

Single Arm Plate Curl (25 lb)
3x10

Rope Tricep Pushdown
Warm-Up:
1x20 = 50 lbs
Working Sets:
1x12 = 60 lbs
1x12 = 70 lbs

Single Arm Cable Tricep Kickback
Warm-Up:
1x20 = 20 lbs
Working Sets:
1x12 = 30 lbs
1x12 = 40 lbs

Cable Wrist Curl/Flexion
2x25 = 30 lbs

Cable Wrist Rotation
2x10 = 10 lbs

DB Wrist Flexion/Rotation
2x20 = 20 lbs

DB Wrist Twist
2x25 = 12.5 lbs

Band Wrist Flexion/Rotation
2x10

A couple of solid days @Noah Wixx ,great work mate

 

[stevesmi]

Updates for 4/16/26 & 4/17/26
@US-pharmacies

DAY 1 – Chest / Back / Arms

Decline Barbell Bench Press
Warm-Up:
1x15 = 145 lbs
Working Sets:
1x12 = 185 lbs
1x12 = 205 lbs

Pec Deck
Warm-Up:
1x15 = 140 lbs
Working Sets:
1x12 = 180 lbs
1x12 = 186 lbs

Dumbbell Bench Press
Warm-Up:
1x15 = 50 lbs
Working Sets:
1x12 = 55 lbs
1x12 = 60 lbs

Cable Upper Chest Fly
Warm-Up:
1x15 = 30 lbs
Working Sets:
2x12 = 40 lbs

Smith Machine Row
Warm-Up:
1x15 = 165 lbs
Working Sets:
1x12 = 175 lbs
1x12 = 180 lbs

Machine Shoulder Press
Warm-Up:
1x20 = 100 lbs
Working Set:
1x20 = 100 lbs

Australian Pull-Ups (BW: 209.4 lbs)
4x5

Dumbbell Bicep Curl
Warm-Up:
1x15 = 30 lbs
Working Set:
1x12 = 35 lbs

Dumbbell Side Curl
Warm-Up:
1x20 = 17.5 lbs
Working Sets:
1x12 = 20 lbs
1x12 = 25 lbs

Cable Tricep Kickback
Warm-Up:
1x20 = 10 lbs
Working Set:
1x15 = 20 lbs

Cable Tricep Pressdown
Warm-Up:
1x20 = 80 lbs
Working Set:
1x15 = 100 lbs


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


DAY 2 – Hypertrophy / Volume Focus

Incline Cable Fly
Warm-Up:
1x20 = 20 lbs
Working Sets:
1x12 = 40 lbs
1x12 = 50 lbs

Incline Machine Press
Warm-Up:
1x20 = 108 lbs
Working Sets:
1x12 = 144 lbs
1x12 = 156 lbs

Dips (BW: 209.4 lbs)
Warm-Up:
1x25
Working Sets:
1x15
1x15

Lat Pulldown
Warm-Up:
1x20 = 100 lbs
Working Sets:
1x12 = 140 lbs
1x12 = 160 lbs

Seated Cable Row
Warm-Up:
1x20 = 120 lbs
Working Sets:
1x12 = 120 lbs
1x12 = 160 lbs

Machine Rear Delt Fly
Warm-Up:
1x20 = 88 lbs
Working Sets:
1x12 = 110 lbs
1x12 = 120 lbs

Smith Machine Shrugs
Warm-Up:
1x20 = 165 lbs
Working Sets:
1x12 = 175 lbs
1x12 = 180 lbs

Lateral Raises
Warm-Up:
1x25 = 20 lbs
Working Sets:
1x12 = 25 lbs
1x10 = 30 lbs

EZ Bar Curl
Warm-Up:
1x20 = 70 lbs
Working Sets:
2x10 = 75 lbs

Single Arm Plate Curl (25 lb)
3x10

Rope Tricep Pushdown
Warm-Up:
1x20 = 50 lbs
Working Sets:
1x12 = 60 lbs
1x12 = 70 lbs

Single Arm Cable Tricep Kickback
Warm-Up:
1x20 = 20 lbs
Working Sets:
1x12 = 30 lbs
1x12 = 40 lbs

Cable Wrist Curl/Flexion
2x25 = 30 lbs

Cable Wrist Rotation
2x10 = 10 lbs

DB Wrist Flexion/Rotation
2x20 = 20 lbs

DB Wrist Twist
2x25 = 12.5 lbs

Band Wrist Flexion/Rotation
2x10

@Noah Wixx nice job on this. The workouts look fantastic. Lots of cool things that you do, like the cable wrist rotations.

 

[2Thick]

Updates for 4/16/26 & 4/17/26
@US-pharmacies

DAY 1 – Chest / Back / Arms

Decline Barbell Bench Press
Warm-Up:
1x15 = 145 lbs
Working Sets:
1x12 = 185 lbs
1x12 = 205 lbs

Pec Deck
Warm-Up:
1x15 = 140 lbs
Working Sets:
1x12 = 180 lbs
1x12 = 186 lbs

Dumbbell Bench Press
Warm-Up:
1x15 = 50 lbs
Working Sets:
1x12 = 55 lbs
1x12 = 60 lbs

Cable Upper Chest Fly
Warm-Up:
1x15 = 30 lbs
Working Sets:
2x12 = 40 lbs

Smith Machine Row
Warm-Up:
1x15 = 165 lbs
Working Sets:
1x12 = 175 lbs
1x12 = 180 lbs

Machine Shoulder Press
Warm-Up:
1x20 = 100 lbs
Working Set:
1x20 = 100 lbs

Australian Pull-Ups (BW: 209.4 lbs)
4x5

Dumbbell Bicep Curl
Warm-Up:
1x15 = 30 lbs
Working Set:
1x12 = 35 lbs

Dumbbell Side Curl
Warm-Up:
1x20 = 17.5 lbs
Working Sets:
1x12 = 20 lbs
1x12 = 25 lbs

Cable Tricep Kickback
Warm-Up:
1x20 = 10 lbs
Working Set:
1x15 = 20 lbs

Cable Tricep Pressdown
Warm-Up:
1x20 = 80 lbs
Working Set:
1x15 = 100 lbs


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


DAY 2 – Hypertrophy / Volume Focus

Incline Cable Fly
Warm-Up:
1x20 = 20 lbs
Working Sets:
1x12 = 40 lbs
1x12 = 50 lbs

Incline Machine Press
Warm-Up:
1x20 = 108 lbs
Working Sets:
1x12 = 144 lbs
1x12 = 156 lbs

Dips (BW: 209.4 lbs)
Warm-Up:
1x25
Working Sets:
1x15
1x15

Lat Pulldown
Warm-Up:
1x20 = 100 lbs
Working Sets:
1x12 = 140 lbs
1x12 = 160 lbs

Seated Cable Row
Warm-Up:
1x20 = 120 lbs
Working Sets:
1x12 = 120 lbs
1x12 = 160 lbs

Machine Rear Delt Fly
Warm-Up:
1x20 = 88 lbs
Working Sets:
1x12 = 110 lbs
1x12 = 120 lbs

Smith Machine Shrugs
Warm-Up:
1x20 = 165 lbs
Working Sets:
1x12 = 175 lbs
1x12 = 180 lbs

Lateral Raises
Warm-Up:
1x25 = 20 lbs
Working Sets:
1x12 = 25 lbs
1x10 = 30 lbs

EZ Bar Curl
Warm-Up:
1x20 = 70 lbs
Working Sets:
2x10 = 75 lbs

Single Arm Plate Curl (25 lb)
3x10

Rope Tricep Pushdown
Warm-Up:
1x20 = 50 lbs
Working Sets:
1x12 = 60 lbs
1x12 = 70 lbs

Single Arm Cable Tricep Kickback
Warm-Up:
1x20 = 20 lbs
Working Sets:
1x12 = 30 lbs
1x12 = 40 lbs

Cable Wrist Curl/Flexion
2x25 = 30 lbs

Cable Wrist Rotation
2x10 = 10 lbs

DB Wrist Flexion/Rotation
2x20 = 20 lbs

DB Wrist Twist
2x25 = 12.5 lbs

Band Wrist Flexion/Rotation
2x10

One thing about you is you really enjoy lifting. You put together some really tough workouts and the volume is always incredible. @Noah Wixx

 

[Ulter]

Updates for 4/16/26 & 4/17/26
@US-pharmacies

DAY 1 – Chest / Back / Arms

Decline Barbell Bench Press
Warm-Up:
1x15 = 145 lbs
Working Sets:
1x12 = 185 lbs
1x12 = 205 lbs

Pec Deck
Warm-Up:
1x15 = 140 lbs
Working Sets:
1x12 = 180 lbs
1x12 = 186 lbs

Dumbbell Bench Press
Warm-Up:
1x15 = 50 lbs
Working Sets:
1x12 = 55 lbs
1x12 = 60 lbs

Cable Upper Chest Fly
Warm-Up:
1x15 = 30 lbs
Working Sets:
2x12 = 40 lbs

Smith Machine Row
Warm-Up:
1x15 = 165 lbs
Working Sets:
1x12 = 175 lbs
1x12 = 180 lbs

Machine Shoulder Press
Warm-Up:
1x20 = 100 lbs
Working Set:
1x20 = 100 lbs

Australian Pull-Ups (BW: 209.4 lbs)
4x5

Dumbbell Bicep Curl
Warm-Up:
1x15 = 30 lbs
Working Set:
1x12 = 35 lbs

Dumbbell Side Curl
Warm-Up:
1x20 = 17.5 lbs
Working Sets:
1x12 = 20 lbs
1x12 = 25 lbs

Cable Tricep Kickback
Warm-Up:
1x20 = 10 lbs
Working Set:
1x15 = 20 lbs

Cable Tricep Pressdown
Warm-Up:
1x20 = 80 lbs
Working Set:
1x15 = 100 lbs


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


DAY 2 – Hypertrophy / Volume Focus

Incline Cable Fly
Warm-Up:
1x20 = 20 lbs
Working Sets:
1x12 = 40 lbs
1x12 = 50 lbs

Incline Machine Press
Warm-Up:
1x20 = 108 lbs
Working Sets:
1x12 = 144 lbs
1x12 = 156 lbs

Dips (BW: 209.4 lbs)
Warm-Up:
1x25
Working Sets:
1x15
1x15

Lat Pulldown
Warm-Up:
1x20 = 100 lbs
Working Sets:
1x12 = 140 lbs
1x12 = 160 lbs

Seated Cable Row
Warm-Up:
1x20 = 120 lbs
Working Sets:
1x12 = 120 lbs
1x12 = 160 lbs

Machine Rear Delt Fly
Warm-Up:
1x20 = 88 lbs
Working Sets:
1x12 = 110 lbs
1x12 = 120 lbs

Smith Machine Shrugs
Warm-Up:
1x20 = 165 lbs
Working Sets:
1x12 = 175 lbs
1x12 = 180 lbs

Lateral Raises
Warm-Up:
1x25 = 20 lbs
Working Sets:
1x12 = 25 lbs
1x10 = 30 lbs

EZ Bar Curl
Warm-Up:
1x20 = 70 lbs
Working Sets:
2x10 = 75 lbs

Single Arm Plate Curl (25 lb)
3x10

Rope Tricep Pushdown
Warm-Up:
1x20 = 50 lbs
Working Sets:
1x12 = 60 lbs
1x12 = 70 lbs

Single Arm Cable Tricep Kickback
Warm-Up:
1x20 = 20 lbs
Working Sets:
1x12 = 30 lbs
1x12 = 40 lbs

Cable Wrist Curl/Flexion
2x25 = 30 lbs

Cable Wrist Rotation
2x10 = 10 lbs

DB Wrist Flexion/Rotation
2x20 = 20 lbs

DB Wrist Twist
2x25 = 12.5 lbs

Band Wrist Flexion/Rotation
2x10

You know I had my doubts about you but today you've proven yourself. @Noah Wixx this is a hell of a workout. All things considered with your injuries, you've proven yourself to be an alpha in training

 

[ROIDDERS]

Updates for 4/16/26 & 4/17/26
@US-pharmacies

DAY 1 – Chest / Back / Arms

Decline Barbell Bench Press
Warm-Up:
1x15 = 145 lbs
Working Sets:
1x12 = 185 lbs
1x12 = 205 lbs

Pec Deck
Warm-Up:
1x15 = 140 lbs
Working Sets:
1x12 = 180 lbs
1x12 = 186 lbs

Dumbbell Bench Press
Warm-Up:
1x15 = 50 lbs
Working Sets:
1x12 = 55 lbs
1x12 = 60 lbs

Cable Upper Chest Fly
Warm-Up:
1x15 = 30 lbs
Working Sets:
2x12 = 40 lbs

Smith Machine Row
Warm-Up:
1x15 = 165 lbs
Working Sets:
1x12 = 175 lbs
1x12 = 180 lbs

Machine Shoulder Press
Warm-Up:
1x20 = 100 lbs
Working Set:
1x20 = 100 lbs

Australian Pull-Ups (BW: 209.4 lbs)
4x5

Dumbbell Bicep Curl
Warm-Up:
1x15 = 30 lbs
Working Set:
1x12 = 35 lbs

Dumbbell Side Curl
Warm-Up:
1x20 = 17.5 lbs
Working Sets:
1x12 = 20 lbs
1x12 = 25 lbs

Cable Tricep Kickback
Warm-Up:
1x20 = 10 lbs
Working Set:
1x15 = 20 lbs

Cable Tricep Pressdown
Warm-Up:
1x20 = 80 lbs
Working Set:
1x15 = 100 lbs


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


DAY 2 – Hypertrophy / Volume Focus

Incline Cable Fly
Warm-Up:
1x20 = 20 lbs
Working Sets:
1x12 = 40 lbs
1x12 = 50 lbs

Incline Machine Press
Warm-Up:
1x20 = 108 lbs
Working Sets:
1x12 = 144 lbs
1x12 = 156 lbs

Dips (BW: 209.4 lbs)
Warm-Up:
1x25
Working Sets:
1x15
1x15

Lat Pulldown
Warm-Up:
1x20 = 100 lbs
Working Sets:
1x12 = 140 lbs
1x12 = 160 lbs

Seated Cable Row
Warm-Up:
1x20 = 120 lbs
Working Sets:
1x12 = 120 lbs
1x12 = 160 lbs

Machine Rear Delt Fly
Warm-Up:
1x20 = 88 lbs
Working Sets:
1x12 = 110 lbs
1x12 = 120 lbs

Smith Machine Shrugs
Warm-Up:
1x20 = 165 lbs
Working Sets:
1x12 = 175 lbs
1x12 = 180 lbs

Lateral Raises
Warm-Up:
1x25 = 20 lbs
Working Sets:
1x12 = 25 lbs
1x10 = 30 lbs

EZ Bar Curl
Warm-Up:
1x20 = 70 lbs
Working Sets:
2x10 = 75 lbs

Single Arm Plate Curl (25 lb)
3x10

Rope Tricep Pushdown
Warm-Up:
1x20 = 50 lbs
Working Sets:
1x12 = 60 lbs
1x12 = 70 lbs

Single Arm Cable Tricep Kickback
Warm-Up:
1x20 = 20 lbs
Working Sets:
1x12 = 30 lbs
1x12 = 40 lbs

Cable Wrist Curl/Flexion
2x25 = 30 lbs

Cable Wrist Rotation
2x10 = 10 lbs

DB Wrist Flexion/Rotation
2x20 = 20 lbs

DB Wrist Twist
2x25 = 12.5 lbs

Band Wrist Flexion/Rotation
2x10

@Noah Wixx another fun workout you put together as you come back from your injury. I like that you're working your wrists at light weight to get it stronger.

 

[ceo]

Updates for 4/16/26 & 4/17/26
@US-pharmacies

DAY 1 – Chest / Back / Arms

Decline Barbell Bench Press
Warm-Up:
1x15 = 145 lbs
Working Sets:
1x12 = 185 lbs
1x12 = 205 lbs

Pec Deck
Warm-Up:
1x15 = 140 lbs
Working Sets:
1x12 = 180 lbs
1x12 = 186 lbs

Dumbbell Bench Press
Warm-Up:
1x15 = 50 lbs
Working Sets:
1x12 = 55 lbs
1x12 = 60 lbs

Cable Upper Chest Fly
Warm-Up:
1x15 = 30 lbs
Working Sets:
2x12 = 40 lbs

Smith Machine Row
Warm-Up:
1x15 = 165 lbs
Working Sets:
1x12 = 175 lbs
1x12 = 180 lbs

Machine Shoulder Press
Warm-Up:
1x20 = 100 lbs
Working Set:
1x20 = 100 lbs

Australian Pull-Ups (BW: 209.4 lbs)
4x5

Dumbbell Bicep Curl
Warm-Up:
1x15 = 30 lbs
Working Set:
1x12 = 35 lbs

Dumbbell Side Curl
Warm-Up:
1x20 = 17.5 lbs
Working Sets:
1x12 = 20 lbs
1x12 = 25 lbs

Cable Tricep Kickback
Warm-Up:
1x20 = 10 lbs
Working Set:
1x15 = 20 lbs

Cable Tricep Pressdown
Warm-Up:
1x20 = 80 lbs
Working Set:
1x15 = 100 lbs


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


DAY 2 – Hypertrophy / Volume Focus

Incline Cable Fly
Warm-Up:
1x20 = 20 lbs
Working Sets:
1x12 = 40 lbs
1x12 = 50 lbs

Incline Machine Press
Warm-Up:
1x20 = 108 lbs
Working Sets:
1x12 = 144 lbs
1x12 = 156 lbs

Dips (BW: 209.4 lbs)
Warm-Up:
1x25
Working Sets:
1x15
1x15

Lat Pulldown
Warm-Up:
1x20 = 100 lbs
Working Sets:
1x12 = 140 lbs
1x12 = 160 lbs

Seated Cable Row
Warm-Up:
1x20 = 120 lbs
Working Sets:
1x12 = 120 lbs
1x12 = 160 lbs

Machine Rear Delt Fly
Warm-Up:
1x20 = 88 lbs
Working Sets:
1x12 = 110 lbs
1x12 = 120 lbs

Smith Machine Shrugs
Warm-Up:
1x20 = 165 lbs
Working Sets:
1x12 = 175 lbs
1x12 = 180 lbs

Lateral Raises
Warm-Up:
1x25 = 20 lbs
Working Sets:
1x12 = 25 lbs
1x10 = 30 lbs

EZ Bar Curl
Warm-Up:
1x20 = 70 lbs
Working Sets:
2x10 = 75 lbs

Single Arm Plate Curl (25 lb)
3x10

Rope Tricep Pushdown
Warm-Up:
1x20 = 50 lbs
Working Sets:
1x12 = 60 lbs
1x12 = 70 lbs

Single Arm Cable Tricep Kickback
Warm-Up:
1x20 = 20 lbs
Working Sets:
1x12 = 30 lbs
1x12 = 40 lbs

Cable Wrist Curl/Flexion
2x25 = 30 lbs

Cable Wrist Rotation
2x10 = 10 lbs

DB Wrist Flexion/Rotation
2x20 = 20 lbs

DB Wrist Twist
2x25 = 12.5 lbs

Band Wrist Flexion/Rotation
2x10

Bros, you put together some really good workouts. I got to give you credit. Most people who get injured like that would quit the gym entirely. @Noah Wixx