Approved Log Testosterone EQ HGH BPc157 Retatrutide Mots-C Cycle Log

[LevButlerov]

Haha thanks Lev.

Tadalafil has such a decent half life that I only take it closer to or on the workout days, leaving plenty of time for it to kick in, and linger a day after.

if you sublingual tadalafil itll kick fast

 

[Doctakay]

Nutrition and Compounds
Wednesday 20/5/2026
Week 10 day 3

92kg
5.6G

Breakfast
Banana
Strong Coffee 2 sugars Lite Milk

Smoko
Chicken and Potato Stew
High Protein Yoghurt
Blueberries
Protein Shake
Choc Coconut Water
Cream of Rice
Yakult

Lunch
Lean Beef Mince
Rice
Mixed Veg
High Protein Yoghurt
BlueBerries
Choc Coconut Water
Strawberries
Yakult

Dinner
Chicken and Potato Stew
Cottage Cheese
60gm True Night 85 Casein
Choc Coconut Water

Total Cals
4030
C367
F83
P441

Compounds AM
50mg Test P

Compounds PM
5iu GH
1mg BPC
1mg Mots-C


All Peps and Oils are Exclusive
@R&Dpharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.


A bit easier on the cals but the macros are aces again. Protein is running nice and high. Sleep has been pretty good but my time management, not so much. Work has been flat out and I find myself short on time at home.

Ran the 1mg Mots-C in preparation for the workout day Thursday and tested BP. Funnily enough... No discernable change in resting heart rate or BP. There was almost 2hr difference between tests though.
BP stayed in the 116-120 over 66-70 range and HR was between 55-63.

Continuing the research...

-K-

 

[Kopite67]

Nutrition and Compounds
Wednesday 20/5/2026
Week 10 day 3

92kg
5.6G

Breakfast
Banana
Strong Coffee 2 sugars Lite Milk

Smoko
Chicken and Potato Stew
High Protein Yoghurt
Blueberries
Protein Shake
Choc Coconut Water
Cream of Rice
Yakult

Lunch
Lean Beef Mince
Rice
Mixed Veg
High Protein Yoghurt
BlueBerries
Choc Coconut Water
Strawberries
Yakult

Dinner
Chicken and Potato Stew
Cottage Cheese
60gm True Night 85 Casein
Choc Coconut Water

Total Cals
4030
C367
F83
P441

Compounds AM
50mg Test P

Compounds PM
5iu GH
1mg BPC
1mg Mots-C


All Peps and Oils are Exclusive
@R&Dpharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.


A bit easier on the cals but the macros are aces again. Protein is running nice and high. Sleep has been pretty good but my time management, not so much. Work has been flat out and I find myself short on time at home.

Ran the 1mg Mots-C in preparation for the workout day Thursday and tested BP. Funnily enough... No discernable change in resting heart rate or BP. There was almost 2hr difference between tests though.
BP stayed in the 116-120 over 66-70 range and HR was between 55-63.

Continuing the research...

-K-

Interesting that BP and HR stayed so close in that gap. Will be watching this whilst research continues. Hope work calms down soon brother

 

[catdadironman]

Strong Coffee 2 sugars Lite Milk

Best way to start the day!

Ran the 1mg Mots-C in preparation for the workout day Thursday and tested BP. Funnily enough... No discernable change in resting heart rate or BP. There was almost 2hr difference between tests though.
BP stayed in the 116-120 over 66-70 range and HR was between 55-63.

These are some great BP reading my man!

 

[LevButlerov]

Nutrition and Compounds
Wednesday 20/5/2026
Week 10 day 3

92kg
5.6G

Breakfast
Banana
Strong Coffee 2 sugars Lite Milk

Smoko
Chicken and Potato Stew
High Protein Yoghurt
Blueberries
Protein Shake
Choc Coconut Water
Cream of Rice
Yakult

Lunch
Lean Beef Mince
Rice
Mixed Veg
High Protein Yoghurt
BlueBerries
Choc Coconut Water
Strawberries
Yakult

Dinner
Chicken and Potato Stew
Cottage Cheese
60gm True Night 85 Casein
Choc Coconut Water

Total Cals
4030
C367
F83
P441

Compounds AM
50mg Test P

Compounds PM
5iu GH
1mg BPC
1mg Mots-C


All Peps and Oils are Exclusive
@R&Dpharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.


A bit easier on the cals but the macros are aces again. Protein is running nice and high. Sleep has been pretty good but my time management, not so much. Work has been flat out and I find myself short on time at home.

Ran the 1mg Mots-C in preparation for the workout day Thursday and tested BP. Funnily enough... No discernable change in resting heart rate or BP. There was almost 2hr difference between tests though.
BP stayed in the 116-120 over 66-70 range and HR was between 55-63.

Continuing the research...

-K-

bp staying in range I like it @Doctakay
protein KING level high! real win today over 400 day close

how do you like the mots C preworkout lately?

 

[Doctakay]

Interesting that BP and HR stayed so close in that gap. Will be watching this whilst research continues. Hope work calms down soon brother

Cheers my brother. It has me curious too

 

[Doctakay]

Best way to start the day!



These are some great BP reading my man!

Cheers my man. Pretty happy with the rested rate aye

 

[Doctakay]

bp staying in range I like it @Doctakay
protein KING level high! real win today over 400 day close

how do you like the mots C preworkout lately?

Hey @LevButlerov thanks brother! Smashing the protein this high. The night Casein is bringing it home aye.

The evening pins of Mots-c are going well, I think its helping keep the BG in range. Noticing good morning energy, but I'm wondering if signalling the body every evening that its "exercising" may lead into fatigue eventually...

Continuing the research though. Lets see how tomorrow goes. Off to bed now cos today had me THRASHED after work.

 

[LevButlerov]

Hey @LevButlerov thanks brother! Smashing the protein this high. The night Casein is bringing it home aye.

The evening pins of Mots-c are going well, I think its helping keep the BG in range. Noticing good morning energy, but I'm wondering if signalling the body every evening that its "exercising" may lead into fatigue eventually...

Continuing the research though. Lets see how tomorrow goes. Off to bed now cos today had me THRASHED after work.

perfect mots-C would love more feedback as you go @Doctakay
get some sleep good night to you and morning to me

 

[Doctakay]

*** Catchup Post ***

Update Thursday 21/5/2026
Week 10 Day 4

92kg
BG 5.6
10521+ steps


Workout

Pre Workout
Banana
Premium Supps Glycerol
Liquid IV Electrolytes
Salt
6gm Creatine HCL

Intra Workout
Intrawar Aminos

Post Workout
Protein Shake
Banana Bread

Warmup
Bike 40cals
Pushup x 20
Pullup inverted Lsit x 2 slow descent

Hamstring Curl
0

Leg Extension
0

BSS Machine 70kg
Squat to Rear Delt Row x 15
Rear Delt Row x 10
Shrug x 20

BSS machine 50kg
Rear Delt Row x 16
Squat x 20
Shrug x 30

Lsit pullup x 5

Iso Bench Dropset
100kg x 9 + 6 partials
80kg x 6 + 8 partials
50kg x 8

Pin Loaded Seated Row
40kg x 20 High Pronated
68kg x 12 Low Supinated
68kg x 12 Neutral Grip

Roman Chair
20 x Leg Swing (new technique)

24kg Kettlebell
Curl x 30

20 x pushup


Compounds
250mg TestE
50mg TestP
150mg EQ
1mg BPC157
1mg Mots-C
5iu GH

All Peps and Oils are Exclusive
@R&DPharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Nutrition

Total Cals
4262
C394
F92
P448

Smoko
Choc Coconut Water
Chicken + Potato
High Protein Yoghurt + Blueberries
Cream of Rice
Yakult Lite

Lunch
Choc Coconut Water
Lean Beef Mince
Rice + Vegies
High Protein Yoghurt + Blueberries
Yakult Lite

Dinner
Chicken + Potato
Casein Protein + Choc Coconut Water

The workout was good, had an enjoyable sesh, spotted a couple of new friends. And had a really good morning for an early start.
Woke up lean but also a little flat in the chest. Tiniest bit of lower abdomen bloat from the reta.
Felt a little bit run down after about 11am, and really ran out of gas by lunchtime.
But look at those fuggen macros you lot, I've never been so proud Been nailing it this week.
Had a very frustrating and busy day at work. Stopped off at Aldi for next weeks meal ingredients ro cook Sunday. I was glad to be heading home, because I felt pretty deflated and defeated by the end of the day aye. I allowed work shit to get to me.

Friday will be better. We're off to the gym baby.

-K-

 

[Kopite67]

*** Catchup Post ***

Update Thursday 21/5/2026
Week 10 Day 4

92kg
BG 5.6
10521+ steps


Workout

Pre Workout
Banana
Premium Supps Glycerol
Liquid IV Electrolytes
Salt
6gm Creatine HCL

Intra Workout
Intrawar Aminos

Post Workout
Protein Shake
Banana Bread

Warmup
Bike 40cals
Pushup x 20
Pullup inverted Lsit x 2 slow descent

Hamstring Curl
0

Leg Extension
0

BSS Machine 70kg
Squat to Rear Delt Row x 15
Rear Delt Row x 10
Shrug x 20

BSS machine 50kg
Rear Delt Row x 16
Squat x 20
Shrug x 30

Lsit pullup x 5

Iso Bench Dropset
100kg x 9 + 6 partials
80kg x 6 + 8 partials
50kg x 8

Pin Loaded Seated Row
40kg x 20 High Pronated
68kg x 12 Low Supinated
68kg x 12 Neutral Grip

Roman Chair
20 x Leg Swing (new technique)

24kg Kettlebell
Curl x 30

20 x pushup


Compounds
250mg TestE
50mg TestP
150mg EQ
1mg BPC157
1mg Mots-C
5iu GH

All Peps and Oils are Exclusive
@R&DPharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Nutrition

Total Cals
4262
C394
F92
P448

Smoko
Choc Coconut Water
Chicken + Potato
High Protein Yoghurt + Blueberries
Cream of Rice
Yakult Lite

Lunch
Choc Coconut Water
Lean Beef Mince
Rice + Vegies
High Protein Yoghurt + Blueberries
Yakult Lite

Dinner
Chicken + Potato
Casein Protein + Choc Coconut Water

The workout was good, had an enjoyable sesh, spotted a couple of new friends. And had a really good morning for an early start.
Woke up lean but also a little flat in the chest. Tiniest bit of lower abdomen bloat from the reta.
Felt a little bit run down after about 11am, and really ran out of gas by lunchtime.
But look at those fuggen macros you lot, I've never been so proud Been nailing it this week.
Had a very frustrating and busy day at work. Stopped off at Aldi for next weeks meal ingredients ro cook Sunday. I was glad to be heading home, because I felt pretty deflated and defeated by the end of the day aye. I allowed work shit to get to me.

Friday will be better. We're off to the gym baby.

-K-

You get days like that brother, but you know that Let it go because tomorrow will be awesome. Much love legend

 

[Doctakay]

Update Friday 22/5/2026
Week 10 Day 5

93.5KG
BG 5.7

Workout

Pre Workout
Salt
6gm Creatine HCL
Maple Syrup
400mg Caffeine
500mcg Mots-C

Intra Workout
Intrawar Aminos
Glucose Gel
6gm Creatine

Post Workout
Protein Shake
Cream of Rice

Warmup
Bike 50cals
Banded stretches shoulder and chest
Incline Pushup x 20
Decline pushup 10 x 2
Stepups balance one leg
Pullup inverted Lsit x 2 slow descent

BSS Machine 50kg
Squat x 15 wide
Squat x 10 narrow
Rd row x 15 narrow
Rd row x 15 wide
Shrug x 20 (slooooooow)

Lsit Supinated Pullup x 6

Iso Bench Dropset
40kg warmies 10par + 10reps+ 10par
120kg x 5 (fail 6)
100kg x 8 (fail 9)
80kg x 10 +10par
Still feeling out the leg drive here...

5 Supinated Pullup

Seated Hamstring Curl
40kg x 20
96kg x 10
89kg x 12

Leg Extension
89kg x 12
89kg x 12

Pin Loaded Seated Row
54kg x 25 Neutral grip
68kg x 15 Low Supinated
68kg x 15 Low Pronated

Roman Chair (New Technique)
20 x Leg Swing
20 x Knee Raise

Decline Pushup x 19 fail @20

24kg Kettlebell
Curl x 30

Notes

Woke up a touch earlier than I'd liked, coulda done with an extra hour or so, and feeling a bit tired aye. Took Delly down the street after breakfast of a cuppa and some yoghurt and chicken and potato. Got some steps in through the drizzling weather. Delly of course making new friends and charming the patrons at the cafes we went past.

Mixed up the pre and intra dropped the caffeine pills in and went about my way to the gym. Tired and Yawning all the way in. Still gunna make the most of it and was in there for a couple hours. Caught up with the massivest fella there who I usually only yarn to over insta. Good vibes when the biggest bloke there compliments you on the physique

Pretty tired through the workout but still moving through it, was kinda looking to head toward a 2 working sets sort of workout so I'm feeling out where my weight ranges are.

Very happy with what I saw in the mirror today. Full and wide chest compared to yesty and the shoulders were really filling out the look. Finally getting a bit of thickness into the rig, on the road to that anime character look

Showered, downed my discout protein shake and ate my post workout COR out the can like a starving homeless in the gym.

Listened to the good brother @Robarock poddy on the way home. What an awesome discussion on the peps, you're a natural at public speaking brother and well versed in the compounds. Good yarn my man.

Back home got stuck into some duckbreast and a heap of rice. Then for dinner I finished off the chicken and potato and had the usual Casein protein in choc coconut water.

Speaking of water, I can see I'm carrying a little bit of extra water weight, it often appears as a flap of loose skin the protrudes past my pants on the right hip. Just looks wierd.
But I believe the extra water weight helped out today, with the heavier Iso Bench lift.
Cals are again a little low for a workout day but across the week they've been pretty good... Again though Fam... THESE MACROS ARE IMMACULATE

Nutrition

Total Cals
3039
C287
F52
P302

Appreciate ya's dropping past and reading all that Evo Fam. Much Love and Respect to You all...

Thankyou and Goodnight

-K-

 

[Kopite67]

Update Friday 22/5/2026
Week 10 Day 5

93.5KG
BG 5.7

Workout

Pre Workout
Salt
6gm Creatine HCL
Maple Syrup
400mg Caffeine
500mcg Mots-C

Intra Workout
Intrawar Aminos
Glucose Gel
6gm Creatine

Post Workout
Protein Shake
Cream of Rice

Warmup
Bike 50cals
Banded stretches shoulder and chest
Incline Pushup x 20
Decline pushup 10 x 2
Stepups balance one leg
Pullup inverted Lsit x 2 slow descent

BSS Machine 50kg
Squat x 15 wide
Squat x 10 narrow
Rd row x 15 narrow
Rd row x 15 wide
Shrug x 20 (slooooooow)

Lsit Supinated Pullup x 6

Iso Bench Dropset
40kg warmies 10par + 10reps+ 10par
120kg x 5 (fail 6)
100kg x 8 (fail 9)
80kg x 10 +10par
Still feeling out the leg drive here...

5 Supinated Pullup

Seated Hamstring Curl
40kg x 20
96kg x 10
89kg x 12

Leg Extension
89kg x 12
89kg x 12

Pin Loaded Seated Row
54kg x 25 Neutral grip
68kg x 15 Low Supinated
68kg x 15 Low Pronated

Roman Chair (New Technique)
20 x Leg Swing
20 x Knee Raise

Decline Pushup x 19 fail @20

24kg Kettlebell
Curl x 30

Notes

Woke up a touch earlier than I'd liked, coulda done with an extra hour or so, and feeling a bit tired aye. Took Delly down the street after breakfast of a cuppa and some yoghurt and chicken and potato. Got some steps in through the drizzling weather. Delly of course making new friends and charming the patrons at the cafes we went past.

Mixed up the pre and intra dropped the caffeine pills in and went about my way to the gym. Tired and Yawning all the way in. Still gunna make the most of it and was in there for a couple hours. Caught up with the massivest fella there who I usually only yarn to over insta. Good vibes when the biggest bloke there compliments you on the physique

Pretty tired through the workout but still moving through it, was kinda looking to head toward a 2 working sets sort of workout so I'm feeling out where my weight ranges are.

Very happy with what I saw in the mirror today. Full and wide chest compared to yesty and the shoulders were really filling out the look. Finally getting a bit of thickness into the rig, on the road to that anime character look

Showered, downed my discout protein shake and ate my post workout COR out the can like a starving homeless in the gym.

Listened to the good brother @Robarock poddy on the way home. What an awesome discussion on the peps, you're a natural at public speaking brother and well versed in the compounds. Good yarn my man.

Back home got stuck into some duckbreast and a heap of rice. Then for dinner I finished off the chicken and potato and had the usual Casein protein in choc coconut water.

Speaking of water, I can see I'm carrying a little bit of extra water weight, it often appears as a flap of loose skin the protrudes past my pants on the right hip. Just looks wierd.
But I believe the extra water weight helped out today, with the heavier Iso Bench lift.
Cals are again a little low for a workout day but across the week they've been pretty good... Again though Fam... THESE MACROS ARE IMMACULATE

Nutrition

Total Cals
3039
C287
F52
P302

Appreciate ya's dropping past and reading all that Evo Fam. Much Love and Respect to You all...

Thankyou and Goodnight

-K-

Epic update brother. Haven't had one of these for a bit. Glad to see that you have parked the body dysmorphia for a bit, even the big dude says you are looking fab bro.
Great session, tired of not, you got the job done. Then let's get to that gorgeous duck breast...my oh my, that looks fine my man
Macros are immaculately achieved and you are looking great legend.

 

[Doctakay]

Epic update brother. Haven't had one of these for a bit. Glad to see that you have parked the body dysmorphia for a bit, even the big dude says you are looking fab bro.
Great session, tired of not, you got the job done. Then let's get to that gorgeous duck breast...my oh my, that looks fine my man
Macros are immaculately achieved and you are looking great legend.

Aye Thankyou brother @Kopite67
I used alot of words today
Broooo... The duckbreast is so good.
It was a Thursday Aldi pickup, knowing full well I'd be knackered after the gym and need a quick and easy meal. Highly recommend.
I'm so proud of my 40/40/20 macros lately hey
Thanks my brother. Appreciate you and the kind words my man. Thankyou for the constant support and steering in the right direction.

 

[Robarock]

Update Friday 22/5/2026
Week 10 Day 5

93.5KG
BG 5.7

Workout

Pre Workout
Salt
6gm Creatine HCL
Maple Syrup
400mg Caffeine
500mcg Mots-C

Intra Workout
Intrawar Aminos
Glucose Gel
6gm Creatine

Post Workout
Protein Shake
Cream of Rice

Warmup
Bike 50cals
Banded stretches shoulder and chest
Incline Pushup x 20
Decline pushup 10 x 2
Stepups balance one leg
Pullup inverted Lsit x 2 slow descent

BSS Machine 50kg
Squat x 15 wide
Squat x 10 narrow
Rd row x 15 narrow
Rd row x 15 wide
Shrug x 20 (slooooooow)

Lsit Supinated Pullup x 6

Iso Bench Dropset
40kg warmies 10par + 10reps+ 10par
120kg x 5 (fail 6)
100kg x 8 (fail 9)
80kg x 10 +10par
Still feeling out the leg drive here...

5 Supinated Pullup

Seated Hamstring Curl
40kg x 20
96kg x 10
89kg x 12

Leg Extension
89kg x 12
89kg x 12

Pin Loaded Seated Row
54kg x 25 Neutral grip
68kg x 15 Low Supinated
68kg x 15 Low Pronated

Roman Chair (New Technique)
20 x Leg Swing
20 x Knee Raise

Decline Pushup x 19 fail @20

24kg Kettlebell
Curl x 30

Notes

Woke up a touch earlier than I'd liked, coulda done with an extra hour or so, and feeling a bit tired aye. Took Delly down the street after breakfast of a cuppa and some yoghurt and chicken and potato. Got some steps in through the drizzling weather. Delly of course making new friends and charming the patrons at the cafes we went past.

Mixed up the pre and intra dropped the caffeine pills in and went about my way to the gym. Tired and Yawning all the way in. Still gunna make the most of it and was in there for a couple hours. Caught up with the massivest fella there who I usually only yarn to over insta. Good vibes when the biggest bloke there compliments you on the physique

Pretty tired through the workout but still moving through it, was kinda looking to head toward a 2 working sets sort of workout so I'm feeling out where my weight ranges are.

Very happy with what I saw in the mirror today. Full and wide chest compared to yesty and the shoulders were really filling out the look. Finally getting a bit of thickness into the rig, on the road to that anime character look

Showered, downed my discout protein shake and ate my post workout COR out the can like a starving homeless in the gym.

Listened to the good brother @Robarock poddy on the way home. What an awesome discussion on the peps, you're a natural at public speaking brother and well versed in the compounds. Good yarn my man.

Back home got stuck into some duckbreast and a heap of rice. Then for dinner I finished off the chicken and potato and had the usual Casein protein in choc coconut water.

Speaking of water, I can see I'm carrying a little bit of extra water weight, it often appears as a flap of loose skin the protrudes past my pants on the right hip. Just looks wierd.
But I believe the extra water weight helped out today, with the heavier Iso Bench lift.
Cals are again a little low for a workout day but across the week they've been pretty good... Again though Fam... THESE MACROS ARE IMMACULATE

Nutrition

Total Cals
3039
C287
F52
P302

Appreciate ya's dropping past and reading all that Evo Fam. Much Love and Respect to You all...

Thankyou and Goodnight

-K-

Amazing detail in your log! Thanks brother, that's very kind of you to say. I enjoy talking about peptides and do it a lot. Always happy to answer any questions anyone may have on peptides. Something new you've heard of and want to know more, dosing, stacking, and cycling information. Just DM me.

 

[Doctakay]

Amazing detail in your log! Thanks brother, that's very kind of you to say. I enjoy talking about peptides and do it a lot. Always happy to answer any questions anyone may have on peptides. Something new you've heard of and want to know more, dosing, stacking, and cycling information. Just DM me.

Cheers my brother Much appreciated

 

[catdadironman]

Update Friday 22/5/2026
Week 10 Day 5

93.5KG
BG 5.7

Workout

Pre Workout
Salt
6gm Creatine HCL
Maple Syrup
400mg Caffeine
500mcg Mots-C

Intra Workout
Intrawar Aminos
Glucose Gel
6gm Creatine

Post Workout
Protein Shake
Cream of Rice

Warmup
Bike 50cals
Banded stretches shoulder and chest
Incline Pushup x 20
Decline pushup 10 x 2
Stepups balance one leg
Pullup inverted Lsit x 2 slow descent

BSS Machine 50kg
Squat x 15 wide
Squat x 10 narrow
Rd row x 15 narrow
Rd row x 15 wide
Shrug x 20 (slooooooow)

Lsit Supinated Pullup x 6

Iso Bench Dropset
40kg warmies 10par + 10reps+ 10par
120kg x 5 (fail 6)
100kg x 8 (fail 9)
80kg x 10 +10par
Still feeling out the leg drive here...

5 Supinated Pullup

Seated Hamstring Curl
40kg x 20
96kg x 10
89kg x 12

Leg Extension
89kg x 12
89kg x 12

Pin Loaded Seated Row
54kg x 25 Neutral grip
68kg x 15 Low Supinated
68kg x 15 Low Pronated

Roman Chair (New Technique)
20 x Leg Swing
20 x Knee Raise

Decline Pushup x 19 fail @20

24kg Kettlebell
Curl x 30

Great Lift man!

Good vibes when the biggest bloke there compliments you on the physique

This is good stuff!

Very happy with what I saw in the mirror today. Full and wide chest compared to yesty and the shoulders were really filling out the look. Finally getting a bit of thickness into the rig, on the road to that anime character look

You are defo lookin great my man!

 

[waggat]

Update Friday 22/5/2026
Week 10 Day 5

93.5KG
BG 5.7

Workout

Pre Workout
Salt
6gm Creatine HCL
Maple Syrup
400mg Caffeine
500mcg Mots-C

Intra Workout
Intrawar Aminos
Glucose Gel
6gm Creatine

Post Workout
Protein Shake
Cream of Rice

Warmup
Bike 50cals
Banded stretches shoulder and chest
Incline Pushup x 20
Decline pushup 10 x 2
Stepups balance one leg
Pullup inverted Lsit x 2 slow descent

BSS Machine 50kg
Squat x 15 wide
Squat x 10 narrow
Rd row x 15 narrow
Rd row x 15 wide
Shrug x 20 (slooooooow)

Lsit Supinated Pullup x 6

Iso Bench Dropset
40kg warmies 10par + 10reps+ 10par
120kg x 5 (fail 6)
100kg x 8 (fail 9)
80kg x 10 +10par
Still feeling out the leg drive here...

5 Supinated Pullup

Seated Hamstring Curl
40kg x 20
96kg x 10
89kg x 12

Leg Extension
89kg x 12
89kg x 12

Pin Loaded Seated Row
54kg x 25 Neutral grip
68kg x 15 Low Supinated
68kg x 15 Low Pronated

Roman Chair (New Technique)
20 x Leg Swing
20 x Knee Raise

Decline Pushup x 19 fail @20

24kg Kettlebell
Curl x 30

Notes

Woke up a touch earlier than I'd liked, coulda done with an extra hour or so, and feeling a bit tired aye. Took Delly down the street after breakfast of a cuppa and some yoghurt and chicken and potato. Got some steps in through the drizzling weather. Delly of course making new friends and charming the patrons at the cafes we went past.

Mixed up the pre and intra dropped the caffeine pills in and went about my way to the gym. Tired and Yawning all the way in. Still gunna make the most of it and was in there for a couple hours. Caught up with the massivest fella there who I usually only yarn to over insta. Good vibes when the biggest bloke there compliments you on the physique

Pretty tired through the workout but still moving through it, was kinda looking to head toward a 2 working sets sort of workout so I'm feeling out where my weight ranges are.

Very happy with what I saw in the mirror today. Full and wide chest compared to yesty and the shoulders were really filling out the look. Finally getting a bit of thickness into the rig, on the road to that anime character look

Showered, downed my discout protein shake and ate my post workout COR out the can like a starving homeless in the gym.

Listened to the good brother @Robarock poddy on the way home. What an awesome discussion on the peps, you're a natural at public speaking brother and well versed in the compounds. Good yarn my man.

Back home got stuck into some duckbreast and a heap of rice. Then for dinner I finished off the chicken and potato and had the usual Casein protein in choc coconut water.

Speaking of water, I can see I'm carrying a little bit of extra water weight, it often appears as a flap of loose skin the protrudes past my pants on the right hip. Just looks wierd.
But I believe the extra water weight helped out today, with the heavier Iso Bench lift.
Cals are again a little low for a workout day but across the week they've been pretty good... Again though Fam... THESE MACROS ARE IMMACULATE

Nutrition

Total Cals
3039
C287
F52
P302

Appreciate ya's dropping past and reading all that Evo Fam. Much Love and Respect to You all...

Thankyou and Goodnight

-K-

Man shoulders and arms are looking big in those first two photos!

Duck breast is an interesting one!

Why such a difference in cals between this day and the previous?

 

[Doctakay]

Great Lift man!



This is good stuff!



You are defo lookin great my man!

Thanks for the kind words my bro @catdadironman

 

[Doctakay]

Man shoulders and arms are looking big in those first two photos!

Duck breast is an interesting one!

Why such a difference in cals between this day and the previous?

Cheers my brother @waggat I appreciate it, and I appreciate that eye for the details you have.

Lower cals were a combo of just not being hungry. I eat heaps after my workout, but not much in the morning. Which worked out well cos it matched the amount of food prepped. On Fridays Im not moving around as much as a workday. I nap through the arvo and steps are a fraction of what they'd normally be, so I just dont eat as much.

 

[LevButlerov]

*** Catchup Post ***

Update Thursday 21/5/2026
Week 10 Day 4

92kg
BG 5.6
10521+ steps


Workout

Pre Workout
Banana
Premium Supps Glycerol
Liquid IV Electrolytes
Salt
6gm Creatine HCL

Intra Workout
Intrawar Aminos

Post Workout
Protein Shake
Banana Bread

Warmup
Bike 40cals
Pushup x 20
Pullup inverted Lsit x 2 slow descent

Hamstring Curl
0

Leg Extension
0

BSS Machine 70kg
Squat to Rear Delt Row x 15
Rear Delt Row x 10
Shrug x 20

BSS machine 50kg
Rear Delt Row x 16
Squat x 20
Shrug x 30

Lsit pullup x 5

Iso Bench Dropset
100kg x 9 + 6 partials
80kg x 6 + 8 partials
50kg x 8

Pin Loaded Seated Row
40kg x 20 High Pronated
68kg x 12 Low Supinated
68kg x 12 Neutral Grip

Roman Chair
20 x Leg Swing (new technique)

24kg Kettlebell
Curl x 30

20 x pushup


Compounds
250mg TestE
50mg TestP
150mg EQ
1mg BPC157
1mg Mots-C
5iu GH

All Peps and Oils are Exclusive
@R&DPharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Nutrition

Total Cals
4262
C394
F92
P448

Smoko
Choc Coconut Water
Chicken + Potato
High Protein Yoghurt + Blueberries
Cream of Rice
Yakult Lite

Lunch
Choc Coconut Water
Lean Beef Mince
Rice + Vegies
High Protein Yoghurt + Blueberries
Yakult Lite

Dinner
Chicken + Potato
Casein Protein + Choc Coconut Water

The workout was good, had an enjoyable sesh, spotted a couple of new friends. And had a really good morning for an early start.
Woke up lean but also a little flat in the chest. Tiniest bit of lower abdomen bloat from the reta.
Felt a little bit run down after about 11am, and really ran out of gas by lunchtime.
But look at those fuggen macros you lot, I've never been so proud Been nailing it this week.
Had a very frustrating and busy day at work. Stopped off at Aldi for next weeks meal ingredients ro cook Sunday. I was glad to be heading home, because I felt pretty deflated and defeated by the end of the day aye. I allowed work shit to get to me.

Friday will be better. We're off to the gym baby.

-K-

love your look very hard abs and you look lean, and not flat in chest actually wide there and lean! @Doctakay

Update Friday 22/5/2026
Week 10 Day 5

93.5KG
BG 5.7

Workout

Pre Workout
Salt
6gm Creatine HCL
Maple Syrup
400mg Caffeine
500mcg Mots-C

Intra Workout
Intrawar Aminos
Glucose Gel
6gm Creatine

Post Workout
Protein Shake
Cream of Rice

Warmup
Bike 50cals
Banded stretches shoulder and chest
Incline Pushup x 20
Decline pushup 10 x 2
Stepups balance one leg
Pullup inverted Lsit x 2 slow descent

BSS Machine 50kg
Squat x 15 wide
Squat x 10 narrow
Rd row x 15 narrow
Rd row x 15 wide
Shrug x 20 (slooooooow)

Lsit Supinated Pullup x 6

Iso Bench Dropset
40kg warmies 10par + 10reps+ 10par
120kg x 5 (fail 6)
100kg x 8 (fail 9)
80kg x 10 +10par
Still feeling out the leg drive here...

5 Supinated Pullup

Seated Hamstring Curl
40kg x 20
96kg x 10
89kg x 12

Leg Extension
89kg x 12
89kg x 12

Pin Loaded Seated Row
54kg x 25 Neutral grip
68kg x 15 Low Supinated
68kg x 15 Low Pronated

Roman Chair (New Technique)
20 x Leg Swing
20 x Knee Raise

Decline Pushup x 19 fail @20

24kg Kettlebell
Curl x 30

Notes

Woke up a touch earlier than I'd liked, coulda done with an extra hour or so, and feeling a bit tired aye. Took Delly down the street after breakfast of a cuppa and some yoghurt and chicken and potato. Got some steps in through the drizzling weather. Delly of course making new friends and charming the patrons at the cafes we went past.

Mixed up the pre and intra dropped the caffeine pills in and went about my way to the gym. Tired and Yawning all the way in. Still gunna make the most of it and was in there for a couple hours. Caught up with the massivest fella there who I usually only yarn to over insta. Good vibes when the biggest bloke there compliments you on the physique

Pretty tired through the workout but still moving through it, was kinda looking to head toward a 2 working sets sort of workout so I'm feeling out where my weight ranges are.

Very happy with what I saw in the mirror today. Full and wide chest compared to yesty and the shoulders were really filling out the look. Finally getting a bit of thickness into the rig, on the road to that anime character look

Showered, downed my discout protein shake and ate my post workout COR out the can like a starving homeless in the gym.

Listened to the good brother @Robarock poddy on the way home. What an awesome discussion on the peps, you're a natural at public speaking brother and well versed in the compounds. Good yarn my man.

Back home got stuck into some duckbreast and a heap of rice. Then for dinner I finished off the chicken and potato and had the usual Casein protein in choc coconut water.

Speaking of water, I can see I'm carrying a little bit of extra water weight, it often appears as a flap of loose skin the protrudes past my pants on the right hip. Just looks wierd.
But I believe the extra water weight helped out today, with the heavier Iso Bench lift.
Cals are again a little low for a workout day but across the week they've been pretty good... Again though Fam... THESE MACROS ARE IMMACULATE

Nutrition

Total Cals
3039
C287
F52
P302

Appreciate ya's dropping past and reading all that Evo Fam. Much Love and Respect to You all...

Thankyou and Goodnight

-K-

keeping protein and carbs balanced! lets push hard and get back on it!

 

[stevesmi]

Update Friday 22/5/2026
Week 10 Day 5

93.5KG
BG 5.7

Workout

Pre Workout
Salt
6gm Creatine HCL
Maple Syrup
400mg Caffeine
500mcg Mots-C

Intra Workout
Intrawar Aminos
Glucose Gel
6gm Creatine

Post Workout
Protein Shake
Cream of Rice

Warmup
Bike 50cals
Banded stretches shoulder and chest
Incline Pushup x 20
Decline pushup 10 x 2
Stepups balance one leg
Pullup inverted Lsit x 2 slow descent

BSS Machine 50kg
Squat x 15 wide
Squat x 10 narrow
Rd row x 15 narrow
Rd row x 15 wide
Shrug x 20 (slooooooow)

Lsit Supinated Pullup x 6

Iso Bench Dropset
40kg warmies 10par + 10reps+ 10par
120kg x 5 (fail 6)
100kg x 8 (fail 9)
80kg x 10 +10par
Still feeling out the leg drive here...

5 Supinated Pullup

Seated Hamstring Curl
40kg x 20
96kg x 10
89kg x 12

Leg Extension
89kg x 12
89kg x 12

Pin Loaded Seated Row
54kg x 25 Neutral grip
68kg x 15 Low Supinated
68kg x 15 Low Pronated

Roman Chair (New Technique)
20 x Leg Swing
20 x Knee Raise

Decline Pushup x 19 fail @20

24kg Kettlebell
Curl x 30

Notes

Woke up a touch earlier than I'd liked, coulda done with an extra hour or so, and feeling a bit tired aye. Took Delly down the street after breakfast of a cuppa and some yoghurt and chicken and potato. Got some steps in through the drizzling weather. Delly of course making new friends and charming the patrons at the cafes we went past.

Mixed up the pre and intra dropped the caffeine pills in and went about my way to the gym. Tired and Yawning all the way in. Still gunna make the most of it and was in there for a couple hours. Caught up with the massivest fella there who I usually only yarn to over insta. Good vibes when the biggest bloke there compliments you on the physique

Pretty tired through the workout but still moving through it, was kinda looking to head toward a 2 working sets sort of workout so I'm feeling out where my weight ranges are.

Very happy with what I saw in the mirror today. Full and wide chest compared to yesty and the shoulders were really filling out the look. Finally getting a bit of thickness into the rig, on the road to that anime character look

Showered, downed my discout protein shake and ate my post workout COR out the can like a starving homeless in the gym.

Listened to the good brother @Robarock poddy on the way home. What an awesome discussion on the peps, you're a natural at public speaking brother and well versed in the compounds. Good yarn my man.

Back home got stuck into some duckbreast and a heap of rice. Then for dinner I finished off the chicken and potato and had the usual Casein protein in choc coconut water.

Speaking of water, I can see I'm carrying a little bit of extra water weight, it often appears as a flap of loose skin the protrudes past my pants on the right hip. Just looks wierd.
But I believe the extra water weight helped out today, with the heavier Iso Bench lift.
Cals are again a little low for a workout day but across the week they've been pretty good... Again though Fam... THESE MACROS ARE IMMACULATE

Nutrition

Total Cals
3039
C287
F52
P302

Appreciate ya's dropping past and reading all that Evo Fam. Much Love and Respect to You all...

Thankyou and Goodnight

-K-

@Doctakay not gonna go wrong with that type of workout. I like the slow shrugs. Not a bad idea.

 

[ceo]

Update Friday 22/5/2026
Week 10 Day 5

93.5KG
BG 5.7

Workout

Pre Workout
Salt
6gm Creatine HCL
Maple Syrup
400mg Caffeine
500mcg Mots-C

Intra Workout
Intrawar Aminos
Glucose Gel
6gm Creatine

Post Workout
Protein Shake
Cream of Rice

Warmup
Bike 50cals
Banded stretches shoulder and chest
Incline Pushup x 20
Decline pushup 10 x 2
Stepups balance one leg
Pullup inverted Lsit x 2 slow descent

BSS Machine 50kg
Squat x 15 wide
Squat x 10 narrow
Rd row x 15 narrow
Rd row x 15 wide
Shrug x 20 (slooooooow)

Lsit Supinated Pullup x 6

Iso Bench Dropset
40kg warmies 10par + 10reps+ 10par
120kg x 5 (fail 6)
100kg x 8 (fail 9)
80kg x 10 +10par
Still feeling out the leg drive here...

5 Supinated Pullup

Seated Hamstring Curl
40kg x 20
96kg x 10
89kg x 12

Leg Extension
89kg x 12
89kg x 12

Pin Loaded Seated Row
54kg x 25 Neutral grip
68kg x 15 Low Supinated
68kg x 15 Low Pronated

Roman Chair (New Technique)
20 x Leg Swing
20 x Knee Raise

Decline Pushup x 19 fail @20

24kg Kettlebell
Curl x 30

Notes

Woke up a touch earlier than I'd liked, coulda done with an extra hour or so, and feeling a bit tired aye. Took Delly down the street after breakfast of a cuppa and some yoghurt and chicken and potato. Got some steps in through the drizzling weather. Delly of course making new friends and charming the patrons at the cafes we went past.

Mixed up the pre and intra dropped the caffeine pills in and went about my way to the gym. Tired and Yawning all the way in. Still gunna make the most of it and was in there for a couple hours. Caught up with the massivest fella there who I usually only yarn to over insta. Good vibes when the biggest bloke there compliments you on the physique

Pretty tired through the workout but still moving through it, was kinda looking to head toward a 2 working sets sort of workout so I'm feeling out where my weight ranges are.

Very happy with what I saw in the mirror today. Full and wide chest compared to yesty and the shoulders were really filling out the look. Finally getting a bit of thickness into the rig, on the road to that anime character look

Showered, downed my discout protein shake and ate my post workout COR out the can like a starving homeless in the gym.

Listened to the good brother @Robarock poddy on the way home. What an awesome discussion on the peps, you're a natural at public speaking brother and well versed in the compounds. Good yarn my man.

Back home got stuck into some duckbreast and a heap of rice. Then for dinner I finished off the chicken and potato and had the usual Casein protein in choc coconut water.

Speaking of water, I can see I'm carrying a little bit of extra water weight, it often appears as a flap of loose skin the protrudes past my pants on the right hip. Just looks wierd.
But I believe the extra water weight helped out today, with the heavier Iso Bench lift.
Cals are again a little low for a workout day but across the week they've been pretty good... Again though Fam... THESE MACROS ARE IMMACULATE

Nutrition

Total Cals
3039
C287
F52
P302

Appreciate ya's dropping past and reading all that Evo Fam. Much Love and Respect to You all...

Thankyou and Goodnight

-K-

Bros, one of the things that's cool about you is the food pictures. You put together some nice little meals. @Doctakay

 

[ROIDDERS]

Update Friday 22/5/2026
Week 10 Day 5

93.5KG
BG 5.7

Workout

Pre Workout
Salt
6gm Creatine HCL
Maple Syrup
400mg Caffeine
500mcg Mots-C

Intra Workout
Intrawar Aminos
Glucose Gel
6gm Creatine

Post Workout
Protein Shake
Cream of Rice

Warmup
Bike 50cals
Banded stretches shoulder and chest
Incline Pushup x 20
Decline pushup 10 x 2
Stepups balance one leg
Pullup inverted Lsit x 2 slow descent

BSS Machine 50kg
Squat x 15 wide
Squat x 10 narrow
Rd row x 15 narrow
Rd row x 15 wide
Shrug x 20 (slooooooow)

Lsit Supinated Pullup x 6

Iso Bench Dropset
40kg warmies 10par + 10reps+ 10par
120kg x 5 (fail 6)
100kg x 8 (fail 9)
80kg x 10 +10par
Still feeling out the leg drive here...

5 Supinated Pullup

Seated Hamstring Curl
40kg x 20
96kg x 10
89kg x 12

Leg Extension
89kg x 12
89kg x 12

Pin Loaded Seated Row
54kg x 25 Neutral grip
68kg x 15 Low Supinated
68kg x 15 Low Pronated

Roman Chair (New Technique)
20 x Leg Swing
20 x Knee Raise

Decline Pushup x 19 fail @20

24kg Kettlebell
Curl x 30

Notes

Woke up a touch earlier than I'd liked, coulda done with an extra hour or so, and feeling a bit tired aye. Took Delly down the street after breakfast of a cuppa and some yoghurt and chicken and potato. Got some steps in through the drizzling weather. Delly of course making new friends and charming the patrons at the cafes we went past.

Mixed up the pre and intra dropped the caffeine pills in and went about my way to the gym. Tired and Yawning all the way in. Still gunna make the most of it and was in there for a couple hours. Caught up with the massivest fella there who I usually only yarn to over insta. Good vibes when the biggest bloke there compliments you on the physique

Pretty tired through the workout but still moving through it, was kinda looking to head toward a 2 working sets sort of workout so I'm feeling out where my weight ranges are.

Very happy with what I saw in the mirror today. Full and wide chest compared to yesty and the shoulders were really filling out the look. Finally getting a bit of thickness into the rig, on the road to that anime character look

Showered, downed my discout protein shake and ate my post workout COR out the can like a starving homeless in the gym.

Listened to the good brother @Robarock poddy on the way home. What an awesome discussion on the peps, you're a natural at public speaking brother and well versed in the compounds. Good yarn my man.

Back home got stuck into some duckbreast and a heap of rice. Then for dinner I finished off the chicken and potato and had the usual Casein protein in choc coconut water.

Speaking of water, I can see I'm carrying a little bit of extra water weight, it often appears as a flap of loose skin the protrudes past my pants on the right hip. Just looks wierd.
But I believe the extra water weight helped out today, with the heavier Iso Bench lift.
Cals are again a little low for a workout day but across the week they've been pretty good... Again though Fam... THESE MACROS ARE IMMACULATE

Nutrition

Total Cals
3039
C287
F52
P302

Appreciate ya's dropping past and reading all that Evo Fam. Much Love and Respect to You all...

Thankyou and Goodnight

-K-

ISO bench and the hamstring training look really good. I got a lot of respect for that. @Doctakay that's what we like to see, the way you pump that iron.

 

[BeMe]

Update Friday 22/5/2026
Week 10 Day 5

93.5KG
BG 5.7

Workout

Pre Workout
Salt
6gm Creatine HCL
Maple Syrup
400mg Caffeine
500mcg Mots-C

Intra Workout
Intrawar Aminos
Glucose Gel
6gm Creatine

Post Workout
Protein Shake
Cream of Rice

Warmup
Bike 50cals
Banded stretches shoulder and chest
Incline Pushup x 20
Decline pushup 10 x 2
Stepups balance one leg
Pullup inverted Lsit x 2 slow descent

BSS Machine 50kg
Squat x 15 wide
Squat x 10 narrow
Rd row x 15 narrow
Rd row x 15 wide
Shrug x 20 (slooooooow)

Lsit Supinated Pullup x 6

Iso Bench Dropset
40kg warmies 10par + 10reps+ 10par
120kg x 5 (fail 6)
100kg x 8 (fail 9)
80kg x 10 +10par
Still feeling out the leg drive here...

5 Supinated Pullup

Seated Hamstring Curl
40kg x 20
96kg x 10
89kg x 12

Leg Extension
89kg x 12
89kg x 12

Pin Loaded Seated Row
54kg x 25 Neutral grip
68kg x 15 Low Supinated
68kg x 15 Low Pronated

Roman Chair (New Technique)
20 x Leg Swing
20 x Knee Raise

Decline Pushup x 19 fail @20

24kg Kettlebell
Curl x 30

Notes

Woke up a touch earlier than I'd liked, coulda done with an extra hour or so, and feeling a bit tired aye. Took Delly down the street after breakfast of a cuppa and some yoghurt and chicken and potato. Got some steps in through the drizzling weather. Delly of course making new friends and charming the patrons at the cafes we went past.

Mixed up the pre and intra dropped the caffeine pills in and went about my way to the gym. Tired and Yawning all the way in. Still gunna make the most of it and was in there for a couple hours. Caught up with the massivest fella there who I usually only yarn to over insta. Good vibes when the biggest bloke there compliments you on the physique

Pretty tired through the workout but still moving through it, was kinda looking to head toward a 2 working sets sort of workout so I'm feeling out where my weight ranges are.

Very happy with what I saw in the mirror today. Full and wide chest compared to yesty and the shoulders were really filling out the look. Finally getting a bit of thickness into the rig, on the road to that anime character look

Showered, downed my discout protein shake and ate my post workout COR out the can like a starving homeless in the gym.

Listened to the good brother @Robarock poddy on the way home. What an awesome discussion on the peps, you're a natural at public speaking brother and well versed in the compounds. Good yarn my man.

Back home got stuck into some duckbreast and a heap of rice. Then for dinner I finished off the chicken and potato and had the usual Casein protein in choc coconut water.

Speaking of water, I can see I'm carrying a little bit of extra water weight, it often appears as a flap of loose skin the protrudes past my pants on the right hip. Just looks wierd.
But I believe the extra water weight helped out today, with the heavier Iso Bench lift.
Cals are again a little low for a workout day but across the week they've been pretty good... Again though Fam... THESE MACROS ARE IMMACULATE

Nutrition

Total Cals
3039
C287
F52
P302

Appreciate ya's dropping past and reading all that Evo Fam. Much Love and Respect to You all...

Thankyou and Goodnight

-K-

Anime character look is my dream too LOL. If only peds gave us the powers too

I can see why the biggest dude complimented you bro. You're still staying shredded while getting so big.

That side shot with the shirt on is a freaky look bro. Chest, delts and arms look scsry. With your climate you can wear those shirts all year round too... nice

 

[Mobster]

6gm Creatine HCL
6gm Creatine

Top end, at 12g of what any need

 

[Doctakay]

6gm Creatine HCL
6gm Creatine

Top end, at 12g of what any need

They should both read Creatine HCL
Are you asking me why 12g?
Because I've been off it for some time. So I'm loading it back in now at the end of the week.

 

[Doctakay]

@Doctakay not gonna go wrong with that type of workout. I like the slow shrugs. Not a bad idea.

Cheers Brother I had to remind myself last time, that its not gunna work without time under tension.

 

[Doctakay]

Anime character look is my dream too LOL. If only peds gave us the powers too

I can see why the biggest dude complimented you bro. You're still staying shredded while getting so big.

That side shot with the shirt on is a freaky look bro. Chest, delts and arms look scsry. With your climate you can wear those shirts all year round too... nice

Thankyou for the kind words brother @BeMe I know I can sound like a bit of a dork sometimes but I was good vibing yesty for sure. I mixed up a pre and intra hoping it would help with the pump and carry me through. Deffo seemed to work and the lighting was treating me well that day too

 

[Doctakay]

ISO bench and the hamstring training look really good. I got a lot of respect for that. @Doctakay that's what we like to see, the way you pump that iron.

Thanks brother @ROIDDERS I'm still an amatuer working it all out. Fridays are the days I get to push harder.

 

[Doctakay]

Bros, one of the things that's cool about you is the food pictures. You put together some nice little meals. @Doctakay

Thanks my man @ceo the weeks nutrition is locked in. The weekends are a bit loose tho

 

[Doctakay]

love your look very hard abs and you look lean, and not flat in chest actually wide there and lean! @Doctakay

keeping protein and carbs balanced! lets push hard and get back on it!

Appreciate it @LevButlerov getting the meal prep together for tomorrow. About 4000 cals daily with even balanced carbs and protein through the working week.

 

[LevButlerov]

Appreciate it @LevButlerov getting the meal prep together for tomorrow. About 4000 cals daily with even balanced carbs and protein through the working week.

meal prep for the WIN

 

[stevesmi]

Cheers Brother I had to remind myself last time, that its not gunna work without time under tension.

Good point

 

[Ulter]

Update Friday 22/5/2026
Week 10 Day 5

93.5KG
BG 5.7

Workout

Pre Workout
Salt
6gm Creatine HCL
Maple Syrup
400mg Caffeine
500mcg Mots-C

Intra Workout
Intrawar Aminos
Glucose Gel
6gm Creatine

Post Workout
Protein Shake
Cream of Rice

Warmup
Bike 50cals
Banded stretches shoulder and chest
Incline Pushup x 20
Decline pushup 10 x 2
Stepups balance one leg
Pullup inverted Lsit x 2 slow descent

BSS Machine 50kg
Squat x 15 wide
Squat x 10 narrow
Rd row x 15 narrow
Rd row x 15 wide
Shrug x 20 (slooooooow)

Lsit Supinated Pullup x 6

Iso Bench Dropset
40kg warmies 10par + 10reps+ 10par
120kg x 5 (fail 6)
100kg x 8 (fail 9)
80kg x 10 +10par
Still feeling out the leg drive here...

5 Supinated Pullup

Seated Hamstring Curl
40kg x 20
96kg x 10
89kg x 12

Leg Extension
89kg x 12
89kg x 12

Pin Loaded Seated Row
54kg x 25 Neutral grip
68kg x 15 Low Supinated
68kg x 15 Low Pronated

Roman Chair (New Technique)
20 x Leg Swing
20 x Knee Raise

Decline Pushup x 19 fail @20

24kg Kettlebell
Curl x 30

Notes

Woke up a touch earlier than I'd liked, coulda done with an extra hour or so, and feeling a bit tired aye. Took Delly down the street after breakfast of a cuppa and some yoghurt and chicken and potato. Got some steps in through the drizzling weather. Delly of course making new friends and charming the patrons at the cafes we went past.

Mixed up the pre and intra dropped the caffeine pills in and went about my way to the gym. Tired and Yawning all the way in. Still gunna make the most of it and was in there for a couple hours. Caught up with the massivest fella there who I usually only yarn to over insta. Good vibes when the biggest bloke there compliments you on the physique

Pretty tired through the workout but still moving through it, was kinda looking to head toward a 2 working sets sort of workout so I'm feeling out where my weight ranges are.

Very happy with what I saw in the mirror today. Full and wide chest compared to yesty and the shoulders were really filling out the look. Finally getting a bit of thickness into the rig, on the road to that anime character look

Showered, downed my discout protein shake and ate my post workout COR out the can like a starving homeless in the gym.

Listened to the good brother @Robarock poddy on the way home. What an awesome discussion on the peps, you're a natural at public speaking brother and well versed in the compounds. Good yarn my man.

Back home got stuck into some duckbreast and a heap of rice. Then for dinner I finished off the chicken and potato and had the usual Casein protein in choc coconut water.

Speaking of water, I can see I'm carrying a little bit of extra water weight, it often appears as a flap of loose skin the protrudes past my pants on the right hip. Just looks wierd.
But I believe the extra water weight helped out today, with the heavier Iso Bench lift.
Cals are again a little low for a workout day but across the week they've been pretty good... Again though Fam... THESE MACROS ARE IMMACULATE

Nutrition

Total Cals
3039
C287
F52
P302

Appreciate ya's dropping past and reading all that Evo Fam. Much Love and Respect to You all...

Thankyou and Goodnight

-K-

@Doctakay wow duck and rice sounds like a nice meal. Sounds like you're really putting together some good stuff.

 

[2Thick]

Cheers my brother @waggat I appreciate it, and I appreciate that eye for the details you have.

Lower cals were a combo of just not being hungry. I eat heaps after my workout, but not much in the morning. Which worked out well cos it matched the amount of food prepped. On Fridays Im not moving around as much as a workday. I nap through the arvo and steps are a fraction of what they'd normally be, so I just dont eat as much.

Good job man. If you're not hungry, no need to force yourself. That aspect of nutrition was shot down years ago. @Doctakay

 

[ceo]

Thanks my man @ceo the weeks nutrition is locked in. The weekends are a bit loose tho

Bro, sometimes my wife makes some stuff that are questionable ha ha.

 

[ballin2504]

Update Friday 22/5/2026
Week 10 Day 5

93.5KG
BG 5.7

Workout

Pre Workout
Salt
6gm Creatine HCL
Maple Syrup
400mg Caffeine
500mcg Mots-C

Intra Workout
Intrawar Aminos
Glucose Gel
6gm Creatine

Post Workout
Protein Shake
Cream of Rice

Warmup
Bike 50cals
Banded stretches shoulder and chest
Incline Pushup x 20
Decline pushup 10 x 2
Stepups balance one leg
Pullup inverted Lsit x 2 slow descent

BSS Machine 50kg
Squat x 15 wide
Squat x 10 narrow
Rd row x 15 narrow
Rd row x 15 wide
Shrug x 20 (slooooooow)

Lsit Supinated Pullup x 6

Iso Bench Dropset
40kg warmies 10par + 10reps+ 10par
120kg x 5 (fail 6)
100kg x 8 (fail 9)
80kg x 10 +10par
Still feeling out the leg drive here...

5 Supinated Pullup

Seated Hamstring Curl
40kg x 20
96kg x 10
89kg x 12

Leg Extension
89kg x 12
89kg x 12

Pin Loaded Seated Row
54kg x 25 Neutral grip
68kg x 15 Low Supinated
68kg x 15 Low Pronated

Roman Chair (New Technique)
20 x Leg Swing
20 x Knee Raise

Decline Pushup x 19 fail @20

24kg Kettlebell
Curl x 30

Notes

Woke up a touch earlier than I'd liked, coulda done with an extra hour or so, and feeling a bit tired aye. Took Delly down the street after breakfast of a cuppa and some yoghurt and chicken and potato. Got some steps in through the drizzling weather. Delly of course making new friends and charming the patrons at the cafes we went past.

Mixed up the pre and intra dropped the caffeine pills in and went about my way to the gym. Tired and Yawning all the way in. Still gunna make the most of it and was in there for a couple hours. Caught up with the massivest fella there who I usually only yarn to over insta. Good vibes when the biggest bloke there compliments you on the physique

Pretty tired through the workout but still moving through it, was kinda looking to head toward a 2 working sets sort of workout so I'm feeling out where my weight ranges are.

Very happy with what I saw in the mirror today. Full and wide chest compared to yesty and the shoulders were really filling out the look. Finally getting a bit of thickness into the rig, on the road to that anime character look

Showered, downed my discout protein shake and ate my post workout COR out the can like a starving homeless in the gym.

Listened to the good brother @Robarock poddy on the way home. What an awesome discussion on the peps, you're a natural at public speaking brother and well versed in the compounds. Good yarn my man.

Back home got stuck into some duckbreast and a heap of rice. Then for dinner I finished off the chicken and potato and had the usual Casein protein in choc coconut water.

Speaking of water, I can see I'm carrying a little bit of extra water weight, it often appears as a flap of loose skin the protrudes past my pants on the right hip. Just looks wierd.
But I believe the extra water weight helped out today, with the heavier Iso Bench lift.
Cals are again a little low for a workout day but across the week they've been pretty good... Again though Fam... THESE MACROS ARE IMMACULATE

Nutrition

Total Cals
3039
C287
F52
P302

Appreciate ya's dropping past and reading all that Evo Fam. Much Love and Respect to You all...

Thankyou and Goodnight

-K-

@Doctakay looking really lean man. Damn nice physique

 

[Tiger Salman Khan]

Update Friday 22/5/2026
Week 10 Day 5

93.5KG
BG 5.7

Workout

Pre Workout
Salt
6gm Creatine HCL
Maple Syrup
400mg Caffeine
500mcg Mots-C

Intra Workout
Intrawar Aminos
Glucose Gel
6gm Creatine

Post Workout
Protein Shake
Cream of Rice

Warmup
Bike 50cals
Banded stretches shoulder and chest
Incline Pushup x 20
Decline pushup 10 x 2
Stepups balance one leg
Pullup inverted Lsit x 2 slow descent

BSS Machine 50kg
Squat x 15 wide
Squat x 10 narrow
Rd row x 15 narrow
Rd row x 15 wide
Shrug x 20 (slooooooow)

Lsit Supinated Pullup x 6

Iso Bench Dropset
40kg warmies 10par + 10reps+ 10par
120kg x 5 (fail 6)
100kg x 8 (fail 9)
80kg x 10 +10par
Still feeling out the leg drive here...

5 Supinated Pullup

Seated Hamstring Curl
40kg x 20
96kg x 10
89kg x 12

Leg Extension
89kg x 12
89kg x 12

Pin Loaded Seated Row
54kg x 25 Neutral grip
68kg x 15 Low Supinated
68kg x 15 Low Pronated

Roman Chair (New Technique)
20 x Leg Swing
20 x Knee Raise

Decline Pushup x 19 fail @20

24kg Kettlebell
Curl x 30

Notes

Woke up a touch earlier than I'd liked, coulda done with an extra hour or so, and feeling a bit tired aye. Took Delly down the street after breakfast of a cuppa and some yoghurt and chicken and potato. Got some steps in through the drizzling weather. Delly of course making new friends and charming the patrons at the cafes we went past.

Mixed up the pre and intra dropped the caffeine pills in and went about my way to the gym. Tired and Yawning all the way in. Still gunna make the most of it and was in there for a couple hours. Caught up with the massivest fella there who I usually only yarn to over insta. Good vibes when the biggest bloke there compliments you on the physique

Pretty tired through the workout but still moving through it, was kinda looking to head toward a 2 working sets sort of workout so I'm feeling out where my weight ranges are.

Very happy with what I saw in the mirror today. Full and wide chest compared to yesty and the shoulders were really filling out the look. Finally getting a bit of thickness into the rig, on the road to that anime character look

Showered, downed my discout protein shake and ate my post workout COR out the can like a starving homeless in the gym.

Listened to the good brother @Robarock poddy on the way home. What an awesome discussion on the peps, you're a natural at public speaking brother and well versed in the compounds. Good yarn my man.

Back home got stuck into some duckbreast and a heap of rice. Then for dinner I finished off the chicken and potato and had the usual Casein protein in choc coconut water.

Speaking of water, I can see I'm carrying a little bit of extra water weight, it often appears as a flap of loose skin the protrudes past my pants on the right hip. Just looks wierd.
But I believe the extra water weight helped out today, with the heavier Iso Bench lift.
Cals are again a little low for a workout day but across the week they've been pretty good... Again though Fam... THESE MACROS ARE IMMACULATE

Nutrition

Total Cals
3039
C287
F52
P302

Appreciate ya's dropping past and reading all that Evo Fam. Much Love and Respect to You all...

Thankyou and Goodnight

-K-

@Doctakay Updates look on point....great work.....

 

[Doctakay]

@Doctakay Updates look on point....great work.....

Thankyou my man

 

[Doctakay]

@Doctakay looking really lean man. Damn nice physique

Hey thanks brother @ballin2504 I appreciate the kind words

 

[Doctakay]

@Doctakay wow duck and rice sounds like a nice meal. Sounds like you're really putting together some good stuff.

My bro @Ulter it was really nice hey, I went easy on the marinade and only used a tiny bit, but it came out propper delicious. Cheers my bro, appreciate you coming past.

 

[Doctakay]

Good job man. If you're not hungry, no need to force yourself. That aspect of nutrition was shot down years ago. @Doctakay

Thanks my brother @2Thick I appreciate that. I had to go with what my body was saying. I'd had a whole week of pretty high cals.

 

[Doctakay]

Bro, sometimes my wife makes some stuff that are questionable ha ha.

We deffo had a bit of indulgence on the weekend @ceo my man.

But I spread the portions across the days pretty well and brought leftovers back for the fam at home.

I started on Saturday with my usual catchup with Mick for a 6shot coffee and gourmet bacon and egg roll before walking Delta about the town.

Then I took my wife into the city for Japanese Pancakes, and we grabbed takeaway Japanese Cheesecake for dessert later that night.
If anyone ever gets a chance to try steamed giant Japanese pancakes, I highly recommend it. The cheesecakes were next level too.

Lunch was a couple slices of small woodfired pizzas, garlic prawn, 4 meats and Butter chicken pizzas. ( Shared with the misso, and we didnt eat the whole lot, although I easily could've because they were amazing )

Dinner was goat curry and coconut rice with garlic cheese naan, and a korean drinking yoghurt cos by now the heartburn was killing me

The next day she made me one of her awesome breakfast wraps of egg, cheese and hash browns on a giant tortilla.

I didnt need to eat anything till I got home and finished my meal prep, so I had a small bowl of lean beef mince and cottage cheese and a casein protein shake.

I didnt record any of it because there was no true numbers available. Probably a bit of a blowout to be honest but nothing that can't be worked off.

Pics for @Kopite67 attached

 

[Doctakay]

Update Monday 25/5/2026
Week 11. Day 1

94kg
Lean enough, tiny bit of bloat.
BG5.6

WORKOUT

Preworkout
200mg Caffeine
Beetroot Powder
10mg Cialis
Salt
3gm Creatine HCL
Glycerol
Maple Syrup
Banana

Intraworkout
Intrawar Aminos
3gm Creatine HCL

Warmup
Bike 30cals

Hamstring Curls
75kg x 25
89kg x 12

Strict Supinated Pullup x 8
(Getting closer to pulling 9)

Leg Extension
75kg x 19 ( fail 20)
75kg x 15
75kg x 11 ( fail 12 )

Seated Pin Loaded Leg Press
145kg x 20 slow n controlled.
Fk.im.cooked.now feelsgoodman.

Pin Loaded Row
54 x 20 Pro Hi Grip
68 x 12 Neut Grip
68 x 12 Sup Low Grip 12
54 x 15 + 5 Partials Pro Low Grip

Kettlebell curl 24kg x 20

Roman Chair
20 x Leg Swing
20 x Knee Raise

Kettlebell curl 24kg x 20

7500steps at work


COMPOUNDS

Compounds AM
250mg TestE
50mg TestP
150mg EQ
1mg BPC157

Compounds PM
1mg BPC157
5iu GH

All Peps and Oils are Exclusive
@R&DPharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

NUTRITION

Total Cals
5098
C479
F117
P521

Post Workout
Cream of Rice Can
Protein Shake
Strong Coffee
Banana Bread

Breakfast
Chicken and Potato
90gm Protein Greek Yoghurt with WPi90, Casein and Collagen.
Choc Coconut Water
Yakult

Lunch
Lean Beef Mince, Rice & Veg
90gm Protein Greek Yoghurt with WPi90, Casein and Collagen.
Choc Coconut Water
Yakult

Dinner
Chicken and Potato
60gm Cassein Choc Coco Water Shake

NOTES

Sleep wasn't great last night, but the 1mg of mots-c seems to have carried me through again. Woke a few times through the night, and stayed awake at 12 for nearly an hour before dozing off again. Honestly, coulda been to bed an hour earlier too tbf,.even though I was in bed by 830.
A huge day of eating and a busy day at work. Been a cracker of a day and I'm very keen to hit he hay. Big Calories and I felt like I managed to get some warmth into the legs.

Macros are looking spot on and very close to that 40/40/20 split that I'm gunning for.

I appreciate you reading this far Evo Fam. Much Love and Respect.

Gotta go, got an unmissable appointment with the pillow.

Thankyou and Goodnight

-K-

 

[Kopite67]

We deffo had a bit of indulgence on the weekend @ceo my man.

But I spread the portions across the days pretty well and brought leftovers back for the fam at home.

I started on Saturday with my usual catchup with Mick for a 6shot coffee and gourmet bacon and egg roll before walking Delta about the town.

Then I took my wife into the city for Japanese Pancakes, and we grabbed takeaway Japanese Cheesecake for dessert later that night.
If anyone ever gets a chance to try steamed giant Japanese pancakes, I highly recommend it. The cheesecakes were next level too.

Lunch was a couple slices of small woodfired pizzas, garlic prawn, 4 meats and Butter chicken pizzas. ( Shared with the misso, and we didnt eat the whole lot, although I easily could've because they were amazing )

Dinner was goat curry and coconut rice with garlic cheese naan, and a korean drinking yoghurt cos by now the heartburn was killing me

The next day she made me one of her awesome breakfast wraps of egg, cheese and hash browns on a giant tortilla.

I didnt need to eat anything till I got home and finished my meal prep, so I had a small bowl of lean beef mince and cottage cheese and a casein protein shake.

I didnt record any of it because there was no true numbers available. Probably a bit of a blowout to be honest but nothing that can't be worked off.

Pics for @Kopite67 attached

You utter legend, you made my night

 

[Doctakay]

You utter legend, you made my night

My wife: Why are you taking so many pictures of the food?

Me: For @Kopite67 , Babe... You wouldn't get it...

 

[Kopite67]

Update Monday 25/5/2026
Week 11. Day 1

94kg
Lean enough, tiny bit of bloat.
BG5.6

WORKOUT

Preworkout
200mg Caffeine
Beetroot Powder
10mg Cialis
Salt
3gm Creatine HCL
Glycerol
Maple Syrup
Banana

Intraworkout
Intrawar Aminos
3gm Creatine HCL

Warmup
Bike 30cals

Hamstring Curls
75kg x 25
89kg x 12

Strict Supinated Pullup x 8
(Getting closer to pulling 9)

Leg Extension
75kg x 19 ( fail 20)
75kg x 15
75kg x 11 ( fail 12 )

Seated Pin Loaded Leg Press
145kg x 20 slow n controlled.
Fk.im.cooked.now feelsgoodman.

Pin Loaded Row
54 x 20 Pro Hi Grip
68 x 12 Neut Grip
68 x 12 Sup Low Grip 12
54 x 15 + 5 Partials Pro Low Grip

Kettlebell curl 24kg x 20

Roman Chair
20 x Leg Swing
20 x Knee Raise

Kettlebell curl 24kg x 20

7500steps at work


COMPOUNDS

Compounds AM
250mg TestE
50mg TestP
150mg EQ
1mg BPC157

Compounds PM
1mg BPC157
5iu GH

All Peps and Oils are Exclusive
@R&DPharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

NUTRITION

Total Cals
5098
C479
F117
P521

Post Workout
Cream of Rice Can
Protein Shake
Strong Coffee
Banana Bread

Breakfast
Chicken and Potato
90gm Protein Greek Yoghurt with WPi90, Casein and Collagen.
Choc Coconut Water
Yakult

Lunch
Lean Beef Mince, Rice & Veg
90gm Protein Greek Yoghurt with WPi90, Casein and Collagen.
Choc Coconut Water
Yakult

Dinner
Chicken and Potato
60gm Cassein Choc Coco Water Shake

NOTES

Sleep wasn't great last night, but the 1mg of mots-c seems to have carried me through again. Woke a few times through the night, and stayed awake at 12 for nearly an hour before dozing off again. Honestly, coulda been to bed an hour earlier too tbf,.even though I was in bed by 830.
A huge day of eating and a busy day at work. Been a cracker of a day and I'm very keen to hit he hay. Big Calories and I felt like I managed to get some warmth into the legs.

Macros are looking spot on and very close to that 40/40/20 split that I'm gunning for.

I appreciate you reading this far Evo Fam. Much Love and Respect.

Gotta go, got an unmissable appointment with the pillow.

Thankyou and Goodnight

-K-

Great little session there brother. Look at those macros and protien 521, woohoo you king of protein .
Looking really good as well bro. Even threw in a little food porn

 

[ceo]

We deffo had a bit of indulgence on the weekend @ceo my man.

But I spread the portions across the days pretty well and brought leftovers back for the fam at home.

I started on Saturday with my usual catchup with Mick for a 6shot coffee and gourmet bacon and egg roll before walking Delta about the town.

Then I took my wife into the city for Japanese Pancakes, and we grabbed takeaway Japanese Cheesecake for dessert later that night.
If anyone ever gets a chance to try steamed giant Japanese pancakes, I highly recommend it. The cheesecakes were next level too.

Lunch was a couple slices of small woodfired pizzas, garlic prawn, 4 meats and Butter chicken pizzas. ( Shared with the misso, and we didnt eat the whole lot, although I easily could've because they were amazing )

Dinner was goat curry and coconut rice with garlic cheese naan, and a korean drinking yoghurt cos by now the heartburn was killing me

The next day she made me one of her awesome breakfast wraps of egg, cheese and hash browns on a giant tortilla.

I didnt need to eat anything till I got home and finished my meal prep, so I had a small bowl of lean beef mince and cottage cheese and a casein protein shake.

I didnt record any of it because there was no true numbers available. Probably a bit of a blowout to be honest but nothing that can't be worked off.

Pics for @Kopite67 attached

Bros, yeah that's a lot of yummy food. I used to eat everything when I was back in Alabama.

 

[2Thick]

Thanks my brother @2Thick I appreciate that. I had to go with what my body was saying. I'd had a whole week of pretty high cals.

We appreciate you. Keep up the good work.

 

[MarshMonsta]

Update Monday 25/5/2026
Week 11. Day 1

94kg
Lean enough, tiny bit of bloat.
BG5.6

WORKOUT

Preworkout
200mg Caffeine
Beetroot Powder
10mg Cialis
Salt
3gm Creatine HCL
Glycerol
Maple Syrup
Banana

Intraworkout
Intrawar Aminos
3gm Creatine HCL

Warmup
Bike 30cals

Hamstring Curls
75kg x 25
89kg x 12

Strict Supinated Pullup x 8
(Getting closer to pulling 9)

Leg Extension
75kg x 19 ( fail 20)
75kg x 15
75kg x 11 ( fail 12 )

Seated Pin Loaded Leg Press
145kg x 20 slow n controlled.
Fk.im.cooked.now feelsgoodman.

Pin Loaded Row
54 x 20 Pro Hi Grip
68 x 12 Neut Grip
68 x 12 Sup Low Grip 12
54 x 15 + 5 Partials Pro Low Grip

Kettlebell curl 24kg x 20

Roman Chair
20 x Leg Swing
20 x Knee Raise

Kettlebell curl 24kg x 20

7500steps at work


COMPOUNDS

Compounds AM
250mg TestE
50mg TestP
150mg EQ
1mg BPC157

Compounds PM
1mg BPC157
5iu GH

All Peps and Oils are Exclusive
@R&DPharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

NUTRITION

Total Cals
5098
C479
F117
P521

Post Workout
Cream of Rice Can
Protein Shake
Strong Coffee
Banana Bread

Breakfast
Chicken and Potato
90gm Protein Greek Yoghurt with WPi90, Casein and Collagen.
Choc Coconut Water
Yakult

Lunch
Lean Beef Mince, Rice & Veg
90gm Protein Greek Yoghurt with WPi90, Casein and Collagen.
Choc Coconut Water
Yakult

Dinner
Chicken and Potato
60gm Cassein Choc Coco Water Shake

NOTES

Sleep wasn't great last night, but the 1mg of mots-c seems to have carried me through again. Woke a few times through the night, and stayed awake at 12 for nearly an hour before dozing off again. Honestly, coulda been to bed an hour earlier too tbf,.even though I was in bed by 830.
A huge day of eating and a busy day at work. Been a cracker of a day and I'm very keen to hit he hay. Big Calories and I felt like I managed to get some warmth into the legs.

Macros are looking spot on and very close to that 40/40/20 split that I'm gunning for.

I appreciate you reading this far Evo Fam. Much Love and Respect.

Gotta go, got an unmissable appointment with the pillow.

Thankyou and Goodnight

-K-

Solid on the legs broski with good volume on the rows.....how you like the test p bump along with test e?....I tried it end of my last log and luvd it gives you some extra zing like sus sort of lol

 

[Ulter]

My bro @Ulter it was really nice hey, I went easy on the marinade and only used a tiny bit, but it came out propper delicious. Cheers my bro, appreciate you coming past.

Yeah the marinade can ruin an entire meal.

 

[Doctakay]

Great little session there brother. Look at those macros and protien 521, woohoo you king of protein .
Looking really good as well bro. Even threw in a little food porn

Hey thanks my brother Pumping the Cals pretty hard.

 

[Doctakay]

Solid on the legs broski with good volume on the rows.....how you like the test p bump along with test e?....I tried it end of my last log and luvd it gives you some extra zing like sus sort of lol

Cheers my bro I really do like the little prop bump up. I'm sure it keeps the e2 going in the background while running the EQ as well hey.

 

[Doctakay]

Nutrition & Compounds
Tuesday 26/5/2026
Week 11 Day 2

94kg
BG 5.6

Compounds PM
1mg BPC157
3iu GH

All Peps and Oils are Exclusive
@R&DPharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Nutrition

Total Cals
4063
C357
F86
P453

Breakfast
Strong Coffee
Banana

Smoko
Chicken and Potato
90gm Protein Greek Yoghurt with WPi90, Casein and Collagen
Cream of Rice can
Protein Bar
Yakult

Lunch
Lean Beef Mince, Rice & Veg
90gm Protein Greek Yoghurt with WPi90, Casein and Collagen.
Choc Coconut Water
Yakult

Dinner
Chicken and Potato
30gm Cassein Choc Coco Water Shake
Yakult

Notes

Had a cracker of a headache all through the night and then through the workday, sleep was kinda rough and I'm still getting tension through my neck to the back of my ear. Blood pressure was fine, not sure if it's just dehydration or a bug floating around work or a strained muscle. Absolutely floored me today, but I was still able to churn out quality completed work on time.

Work will be slow tomorrow as the project shifts gears so I'm taking the opportunity to have the day off.

Big calorie day again but I'm wondering if it's a bit much, the Casein keeps me pretty full throughout the day, and I probably could've just skipped dinner tbh.
Lets avoid getting fat or fluffy aye.
Little lower on the carbs today but still pretty dang close to the 40/40/20 split.

Gunna love ya's and leave ya's there and switch off Evo Fam. Thanks heaps for reading this far, much appreciated.

-K-

 

[Kopite67]

Nutrition & Compounds
Tuesday 26/5/2026
Week 11 Day 2

94kg
BG 5.6

Compounds PM
1mg BPC157
3iu GH

All Peps and Oils are Exclusive
@R&DPharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Nutrition

Total Cals
4063
C357
F86
P453

Breakfast
Strong Coffee
Banana

Smoko
Chicken and Potato
90gm Protein Greek Yoghurt with WPi90, Casein and Collagen
Cream of Rice can
Protein Bar
Yakult

Lunch
Lean Beef Mince, Rice & Veg
90gm Protein Greek Yoghurt with WPi90, Casein and Collagen.
Choc Coconut Water
Yakult

Dinner
Chicken and Potato
30gm Cassein Choc Coco Water Shake
Yakult

Notes

Had a cracker of a headache all through the night and then through the workday, sleep was kinda rough and I'm still getting tension through my neck to the back of my ear. Blood pressure was fine, not sure if it's just dehydration or a bug floating around work or a strained muscle. Absolutely floored me today, but I was still able to churn out quality completed work on time.

Work will be slow tomorrow as the project shifts gears so I'm taking the opportunity to have the day off.

Big calorie day again but I'm wondering if it's a bit much, the Casein keeps me pretty full throughout the day, and I probably could've just skipped dinner tbh.
Lets avoid getting fat or fluffy aye.
Little lower on the carbs today but still pretty dang close to the 40/40/20 split.

Gunna love ya's and leave ya's there and switch off Evo Fam. Thanks heaps for reading this far, much appreciated.

-K-

Good plan having a day off brother. You have been pushing super hard the last couple of weeks and the last thing you need is to get ill again after clearing the last one just recently.
At least I got a dash of food porn

 

[MarshMonsta]

Cheers my bro I really do like the little prop bump up. I'm sure it keeps the e2 going in the background while running the EQ as well hey.

Exactly bro its a beautiful thing to add in lol maybe a sprinkle of dbol as well
Keep up the great work on these logs brother!

 

[Doctakay]

Exactly bro its a beautiful thing to add in lol maybe a sprinkle of dbol as well
Keep up the great work on these logs brother!

Thankyou so much my dude. I appreciate the encouragement brother

 

[LevButlerov]

Nutrition & Compounds
Tuesday 26/5/2026
Week 11 Day 2

94kg
BG 5.6

Compounds PM
1mg BPC157
3iu GH

All Peps and Oils are Exclusive
@R&DPharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Nutrition

Total Cals
4063
C357
F86
P453

Breakfast
Strong Coffee
Banana

Smoko
Chicken and Potato
90gm Protein Greek Yoghurt with WPi90, Casein and Collagen
Cream of Rice can
Protein Bar
Yakult

Lunch
Lean Beef Mince, Rice & Veg
90gm Protein Greek Yoghurt with WPi90, Casein and Collagen.
Choc Coconut Water
Yakult

Dinner
Chicken and Potato
30gm Cassein Choc Coco Water Shake
Yakult

Notes

Had a cracker of a headache all through the night and then through the workday, sleep was kinda rough and I'm still getting tension through my neck to the back of my ear. Blood pressure was fine, not sure if it's just dehydration or a bug floating around work or a strained muscle. Absolutely floored me today, but I was still able to churn out quality completed work on time.

Work will be slow tomorrow as the project shifts gears so I'm taking the opportunity to have the day off.

Big calorie day again but I'm wondering if it's a bit much, the Casein keeps me pretty full throughout the day, and I probably could've just skipped dinner tbh.
Lets avoid getting fat or fluffy aye.
Little lower on the carbs today but still pretty dang close to the 40/40/20 split.

Gunna love ya's and leave ya's there and switch off Evo Fam. Thanks heaps for reading this far, much appreciated.

-K-

Protein staying very high perfect if you're feeling good at this macro level keep going. keep at it @Doctakay

 

[Doctakay]

Protein staying very high perfect if you're feeling good at this macro level keep going. keep at it @Doctakay

Thankyou brother @LevButlerov always appreciate your support and guidance my man.

 

[MarshMonsta]

Thankyou so much my dude. I appreciate the encouragement brother

I appreciate your logs my friend really motivational and in depth,makes me snort dbol at work in front of my boss so I have a good go at gym every night.

 

[Doctakay]

Good plan having a day off brother. You have been pushing super hard the last couple of weeks and the last thing you need is to get ill again after clearing the last one just recently.
At least I got a dash of food porn

Thankyou @Kopite67 my Brother, always appreciate your continued support my man. You're the best aye

 

[LevButlerov]

Thankyou brother @LevButlerov always appreciate your support and guidance my man.

you always have my support @Doctakay

 

[Doctakay]

Update Thursday 28/5/26
Week 11 Day 4

93kg
BG 5.4

Pre Workout
3gm Creatine HCL
Salt
Bicarb
Beetroot Powder
Glycerol
Maple Syrup
Liquid IV Electrolyte
200mg Caffeine
Banana

Intraworkout
Intrawar Aminos
3gm Creatine HCL

Post Workout
Protein Shake
Banana Bread

Gym is less packed today. But still busy.
30mins to get some work done.
Everything is slow and tempo'd today.
1311. Trying to be efficient with time under tension.

Workout

Warmup
Bike 50cal
Inverted Lsit hold Neutral grip.
Slow tempo down x 3
Decline Pushup x 20

Seated Hamstring Curl
89kg x 12
103 x 10

7 x Supinated Pullup
Strict Full Rom & Slow

Leg Extension
82kg x 12
96 x 10
(Felt this with 2 partials at the top)

15kg Plates
Shrugslow x 30
RDL x 10 (trying this out for form)

BSS Machine 70kg
Squat to Rear Delt Row x 10 x 2
(This is when one of the big fellas came over to yarn up for quite a bit about gear cycles )
Rear Delt Row x 12

30 x Kettlebell curls 24kg
No tempo just burn curls n go shower.


Nutrition

Smoko
Chicken & Potato
High Protein Yoghurt + Raspberry
Protein Shake
Yakult

Lunch
Lean Beef Mince, Rice & Veg
High Protein Yoghurt
Choc Coco Water
Yakult

Dinner
Lean beef Mince
Cottage Cheese
Green Tomato Chutney


A very big day at work. Well over 10k steps. A farewell with Pizza and KFC that I did not attend.


Compounds

Compounds AM
None

Compounds PM
2iu GH
1mg BPC157

 

[Doctakay]

Workout Friday 29/5/26 with Old Bud
Week 11 Day 5

94kg
BG5.7

Compounds AM
250mg Test E
50mg Test P
150mg EQ

Compounds PM
500mcg Mots-C
1mg BPC157
2iu GH

All Peps and Oils are Exclusive
@R&Dpharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Workout

Today I'm meeting with an old mate to talk about his upcoming cycle, how to contact vendors and do bitcoin transactions over a workout. It can all be a bit confusing with the various apps and all but it wont take long for him to get the hang of it.
Mans genetically gifted and an absolute monster already. I've urged him to browse the forums and consider starting a log. This was a light workout for him, but it had me working up a decent sweat. The end got us both though. Huge arms on the bloke.

Warmup
Stretches
Banded stretches
Pullup to inv Lsit x 2

Dead Lift
(Form practice, learning from the big fella)
60 x 10
60 x 15
70 x 15
80 x 10
Really shit form here, only a few times did I feel great form and my posterior chain being activated, a lot of lower back... Being 6"3 and awkward doesnt help

Iso Bench Drop Set
120kg x 6
(fail 7 was aiming for 5 so happy with this)
110kg x 5 fail 6 (poor setup and leg drive)
80kg x 6 fail

6 x Supinated pullup slow strict full rom

BSS Machine
70kg
Shrugs x 15 x 2
Squat to rd row x 10 x 3
40kg
Rear delt row x 15 x 3

Arnie Swap Set with Old Bud
20kg straight barbell curl 10 x 5

Pushup x 20

 

[Kopite67]

Workout Friday 29/5/26 with Old Bud
Week 11 Day 5

94kg
BG5.7

Compounds AM
250mg Test E
50mg Test P
150mg EQ

Compounds PM
500mcg Mots-C
1mg BPC157
2iu GH

All Peps and Oils are Exclusive
@R&Dpharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Workout

Today I'm meeting with an old mate to talk about his upcoming cycle, how to contact vendors and do bitcoin transactions over a workout. It can all be a bit confusing with the various apps and all but it wont take long for him to get the hang of it.
Mans genetically gifted and an absolute monster already. I've urged him to browse the forums and consider starting a log. This was a light workout for him, but it had me working up a decent sweat. The end got us both though. Huge arms on the bloke.

Warmup
Stretches
Banded stretches
Pullup to inv Lsit x 2

Dead Lift
(Form practice, learning from the big fella)
60 x 10
60 x 15
70 x 15
80 x 10
Really shit form here, only a few times did I feel great form and my posterior chain being activated, a lot of lower back... Being 6"3 and awkward doesnt help

Iso Bench Drop Set
120kg x 6
(fail 7 was aiming for 5 so happy with this)
110kg x 5 fail 6 (poor setup and leg drive)
80kg x 6 fail

6 x Supinated pullup slow strict full rom

BSS Machine
70kg
Shrugs x 15 x 2
Squat to rd row x 10 x 3
40kg
Rear delt row x 15 x 3

Arnie Swap Set with Old Bud
20kg straight barbell curl 10 x 5

Pushup x 20

Fantastic that you are helping a friend navigate the various components we navigate on a daily basis, a true Evo brother and legend
Nice couple of updates bro. Hitting some great weights and looking peeled as usual. Is that a real pose brother? arms are huge btw

 

[Doctakay]

Fantastic that you are helping a friend navigate the various components we navigate on a daily basis, a true Evo brother and legend
Nice couple of updates bro. Hitting some great weights and looking peeled as usual. Is that a real pose brother? arms are huge btw

Aye thanks my man, I appreciate that
Haha, Yeah, old mate had left, and there was a fella doing crunches in the "purple room", I asked him if he was ok with me taking some photos of myself, and he offered to do it for me, so I was able to push out an awkward front double for once

 

[catdadironman]

Update Thursday 28/5/26
Week 11 Day 4

93kg
BG 5.4

Pre Workout
3gm Creatine HCL
Salt
Bicarb
Beetroot Powder
Glycerol
Maple Syrup
Liquid IV Electrolyte
200mg Caffeine
Banana

Intraworkout
Intrawar Aminos
3gm Creatine HCL

Post Workout
Protein Shake
Banana Bread

Gym is less packed today. But still busy.
30mins to get some work done.
Everything is slow and tempo'd today.
1311. Trying to be efficient with time under tension.

Workout

Warmup
Bike 50cal
Inverted Lsit hold Neutral grip.
Slow tempo down x 3
Decline Pushup x 20

Seated Hamstring Curl
89kg x 12
103 x 10

7 x Supinated Pullup
Strict Full Rom & Slow

Leg Extension
82kg x 12
96 x 10
(Felt this with 2 partials at the top)

15kg Plates
Shrugslow x 30
RDL x 10 (trying this out for form)

BSS Machine 70kg
Squat to Rear Delt Row x 10 x 2
(This is when one of the big fellas came over to yarn up for quite a bit about gear cycles )
Rear Delt Row x 12

30 x Kettlebell curls 24kg
No tempo just burn curls n go shower.


Nutrition

Smoko
Chicken & Potato
High Protein Yoghurt + Raspberry
Protein Shake
Yakult

Lunch
Lean Beef Mince, Rice & Veg
High Protein Yoghurt
Choc Coco Water
Yakult

Dinner
Lean beef Mince
Cottage Cheese
Green Tomato Chutney


A very big day at work. Well over 10k steps. A farewell with Pizza and KFC that I did not attend.


Compounds

Compounds AM
None

Compounds PM
2iu GH
1mg BPC157

Love your food updates! One of my favorite things to look at on here!

Workout Friday 29/5/26 with Old Bud
Week 11 Day 5

94kg
BG5.7

Compounds AM
250mg Test E
50mg Test P
150mg EQ

Compounds PM
500mcg Mots-C
1mg BPC157
2iu GH

All Peps and Oils are Exclusive
@R&Dpharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Workout

Today I'm meeting with an old mate to talk about his upcoming cycle, how to contact vendors and do bitcoin transactions over a workout. It can all be a bit confusing with the various apps and all but it wont take long for him to get the hang of it.
Mans genetically gifted and an absolute monster already. I've urged him to browse the forums and consider starting a log. This was a light workout for him, but it had me working up a decent sweat. The end got us both though. Huge arms on the bloke.

Warmup
Stretches
Banded stretches
Pullup to inv Lsit x 2

Dead Lift
(Form practice, learning from the big fella)
60 x 10
60 x 15
70 x 15
80 x 10
Really shit form here, only a few times did I feel great form and my posterior chain being activated, a lot of lower back... Being 6"3 and awkward doesnt help

Iso Bench Drop Set
120kg x 6
(fail 7 was aiming for 5 so happy with this)
110kg x 5 fail 6 (poor setup and leg drive)
80kg x 6 fail

6 x Supinated pullup slow strict full rom

BSS Machine
70kg
Shrugs x 15 x 2
Squat to rd row x 10 x 3
40kg
Rear delt row x 15 x 3

Arnie Swap Set with Old Bud
20kg straight barbell curl 10 x 5

Pushup x 20

Nice lift man! Deads can be daunting!

Looking great and lean! Keep up the good work

 

[Kopite67]

Aye thanks my man, I appreciate that
Haha, Yeah, old mate had left, and there was a fella doing crunches in the "purple room", I asked him if he was ok with me taking some photos of myself, and he offered to do it for me, so I was able to push out an awkward front double for once

Love it brother

 

[Doctakay]

Love your food updates! One of my favorite things to look at on here!



Nice lift man! Deads can be daunting!

Looking great and lean! Keep up the good work

Thankyou my brother @catdadironman I think it might take some time for me to get my head around deadlifts, its like im trying to do RDLs, sumos and conventional all at the same time

 

[LevButlerov]

Update Thursday 28/5/26
Week 11 Day 4

93kg
BG 5.4

Pre Workout
3gm Creatine HCL
Salt
Bicarb
Beetroot Powder
Glycerol
Maple Syrup
Liquid IV Electrolyte
200mg Caffeine
Banana

Intraworkout
Intrawar Aminos
3gm Creatine HCL

Post Workout
Protein Shake
Banana Bread

Gym is less packed today. But still busy.
30mins to get some work done.
Everything is slow and tempo'd today.
1311. Trying to be efficient with time under tension.

Workout

Warmup
Bike 50cal
Inverted Lsit hold Neutral grip.
Slow tempo down x 3
Decline Pushup x 20

Seated Hamstring Curl
89kg x 12
103 x 10

7 x Supinated Pullup
Strict Full Rom & Slow

Leg Extension
82kg x 12
96 x 10
(Felt this with 2 partials at the top)

15kg Plates
Shrugslow x 30
RDL x 10 (trying this out for form)

BSS Machine 70kg
Squat to Rear Delt Row x 10 x 2
(This is when one of the big fellas came over to yarn up for quite a bit about gear cycles )
Rear Delt Row x 12

30 x Kettlebell curls 24kg
No tempo just burn curls n go shower.


Nutrition

Smoko
Chicken & Potato
High Protein Yoghurt + Raspberry
Protein Shake
Yakult

Lunch
Lean Beef Mince, Rice & Veg
High Protein Yoghurt
Choc Coco Water
Yakult

Dinner
Lean beef Mince
Cottage Cheese
Green Tomato Chutney


A very big day at work. Well over 10k steps. A farewell with Pizza and KFC that I did not attend.


Compounds

Compounds AM
None

Compounds PM
2iu GH
1mg BPC157

Workout Friday 29/5/26 with Old Bud
Week 11 Day 5

94kg
BG5.7

Compounds AM
250mg Test E
50mg Test P
150mg EQ

Compounds PM
500mcg Mots-C
1mg BPC157
2iu GH

All Peps and Oils are Exclusive
@R&Dpharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Workout

Today I'm meeting with an old mate to talk about his upcoming cycle, how to contact vendors and do bitcoin transactions over a workout. It can all be a bit confusing with the various apps and all but it wont take long for him to get the hang of it.
Mans genetically gifted and an absolute monster already. I've urged him to browse the forums and consider starting a log. This was a light workout for him, but it had me working up a decent sweat. The end got us both though. Huge arms on the bloke.

Warmup
Stretches
Banded stretches
Pullup to inv Lsit x 2

Dead Lift
(Form practice, learning from the big fella)
60 x 10
60 x 15
70 x 15
80 x 10
Really shit form here, only a few times did I feel great form and my posterior chain being activated, a lot of lower back... Being 6"3 and awkward doesnt help

Iso Bench Drop Set
120kg x 6
(fail 7 was aiming for 5 so happy with this)
110kg x 5 fail 6 (poor setup and leg drive)
80kg x 6 fail

6 x Supinated pullup slow strict full rom

BSS Machine
70kg
Shrugs x 15 x 2
Squat to rd row x 10 x 3
40kg
Rear delt row x 15 x 3

Arnie Swap Set with Old Bud
20kg straight barbell curl 10 x 5

Pushup x 20

foods are amazing and you look real good nice double and lean too @Doctakay
you still pushed hard on deads no matter what pushed it
and bench drop set is a win
i noticed protein close to 400 so keeping it up too!

EVO family support your way!

 

[stevesmi]

Workout Friday 29/5/26 with Old Bud
Week 11 Day 5

94kg
BG5.7

Compounds AM
250mg Test E
50mg Test P
150mg EQ

Compounds PM
500mcg Mots-C
1mg BPC157
2iu GH

All Peps and Oils are Exclusive
@R&Dpharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Workout

Today I'm meeting with an old mate to talk about his upcoming cycle, how to contact vendors and do bitcoin transactions over a workout. It can all be a bit confusing with the various apps and all but it wont take long for him to get the hang of it.
Mans genetically gifted and an absolute monster already. I've urged him to browse the forums and consider starting a log. This was a light workout for him, but it had me working up a decent sweat. The end got us both though. Huge arms on the bloke.

Warmup
Stretches
Banded stretches
Pullup to inv Lsit x 2

Dead Lift
(Form practice, learning from the big fella)
60 x 10
60 x 15
70 x 15
80 x 10
Really shit form here, only a few times did I feel great form and my posterior chain being activated, a lot of lower back... Being 6"3 and awkward doesnt help

Iso Bench Drop Set
120kg x 6
(fail 7 was aiming for 5 so happy with this)
110kg x 5 fail 6 (poor setup and leg drive)
80kg x 6 fail

6 x Supinated pullup slow strict full rom

BSS Machine
70kg
Shrugs x 15 x 2
Squat to rd row x 10 x 3
40kg
Rear delt row x 15 x 3

Arnie Swap Set with Old Bud
20kg straight barbell curl 10 x 5

Pushup x 20

@Doctakay heck of a job on this. I like how you lay out what you're using. I'm seeing more people using Mots-C.

 

[stevesmi]

Workout Friday 29/5/26 with Old Bud
Week 11 Day 5

94kg
BG5.7

Compounds AM
250mg Test E
50mg Test P
150mg EQ

Compounds PM
500mcg Mots-C
1mg BPC157
2iu GH

All Peps and Oils are Exclusive
@R&Dpharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Workout

Today I'm meeting with an old mate to talk about his upcoming cycle, how to contact vendors and do bitcoin transactions over a workout. It can all be a bit confusing with the various apps and all but it wont take long for him to get the hang of it.
Mans genetically gifted and an absolute monster already. I've urged him to browse the forums and consider starting a log. This was a light workout for him, but it had me working up a decent sweat. The end got us both though. Huge arms on the bloke.

Warmup
Stretches
Banded stretches
Pullup to inv Lsit x 2

Dead Lift
(Form practice, learning from the big fella)
60 x 10
60 x 15
70 x 15
80 x 10
Really shit form here, only a few times did I feel great form and my posterior chain being activated, a lot of lower back... Being 6"3 and awkward doesnt help

Iso Bench Drop Set
120kg x 6
(fail 7 was aiming for 5 so happy with this)
110kg x 5 fail 6 (poor setup and leg drive)
80kg x 6 fail

6 x Supinated pullup slow strict full rom

BSS Machine
70kg
Shrugs x 15 x 2
Squat to rd row x 10 x 3
40kg
Rear delt row x 15 x 3

Arnie Swap Set with Old Bud
20kg straight barbell curl 10 x 5

Pushup x 20

@Doctakay heck of a job on this. I like how you lay out what you're using. I'm seeing more people using Mots-C.

 

[ceo]

Workout Friday 29/5/26 with Old Bud
Week 11 Day 5

94kg
BG5.7

Compounds AM
250mg Test E
50mg Test P
150mg EQ

Compounds PM
500mcg Mots-C
1mg BPC157
2iu GH

All Peps and Oils are Exclusive
@R&Dpharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Workout

Today I'm meeting with an old mate to talk about his upcoming cycle, how to contact vendors and do bitcoin transactions over a workout. It can all be a bit confusing with the various apps and all but it wont take long for him to get the hang of it.
Mans genetically gifted and an absolute monster already. I've urged him to browse the forums and consider starting a log. This was a light workout for him, but it had me working up a decent sweat. The end got us both though. Huge arms on the bloke.

Warmup
Stretches
Banded stretches
Pullup to inv Lsit x 2

Dead Lift
(Form practice, learning from the big fella)
60 x 10
60 x 15
70 x 15
80 x 10
Really shit form here, only a few times did I feel great form and my posterior chain being activated, a lot of lower back... Being 6"3 and awkward doesnt help

Iso Bench Drop Set
120kg x 6
(fail 7 was aiming for 5 so happy with this)
110kg x 5 fail 6 (poor setup and leg drive)
80kg x 6 fail

6 x Supinated pullup slow strict full rom

BSS Machine
70kg
Shrugs x 15 x 2
Squat to rd row x 10 x 3
40kg
Rear delt row x 15 x 3

Arnie Swap Set with Old Bud
20kg straight barbell curl 10 x 5

Pushup x 20

Bros, amazing job on this. I like that you finished the workout with some Arnie swap sets and some push-ups. @Doctakay

 

[Ulter]

Pictures are looking great. I love that front pose. @Doctakay great to see those muscles popping.

Workout Friday 29/5/26 with Old Bud
Week 11 Day 5

94kg
BG5.7

Compounds AM
250mg Test E
50mg Test P
150mg EQ

Compounds PM
500mcg Mots-C
1mg BPC157
2iu GH

All Peps and Oils are Exclusive
@R&Dpharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Workout

Today I'm meeting with an old mate to talk about his upcoming cycle, how to contact vendors and do bitcoin transactions over a workout. It can all be a bit confusing with the various apps and all but it wont take long for him to get the hang of it.
Mans genetically gifted and an absolute monster already. I've urged him to browse the forums and consider starting a log. This was a light workout for him, but it had me working up a decent sweat. The end got us both though. Huge arms on the bloke.

Warmup
Stretches
Banded stretches
Pullup to inv Lsit x 2

Dead Lift
(Form practice, learning from the big fella)
60 x 10
60 x 15
70 x 15
80 x 10
Really shit form here, only a few times did I feel great form and my posterior chain being activated, a lot of lower back... Being 6"3 and awkward doesnt help

Iso Bench Drop Set
120kg x 6
(fail 7 was aiming for 5 so happy with this)
110kg x 5 fail 6 (poor setup and leg drive)
80kg x 6 fail

6 x Supinated pullup slow strict full rom

BSS Machine
70kg
Shrugs x 15 x 2
Squat to rd row x 10 x 3
40kg
Rear delt row x 15 x 3

Arnie Swap Set with Old Bud
20kg straight barbell curl 10 x 5

Pushup x 20

 

[Doctakay]

foods are amazing and you look real good nice double and lean too @Doctakay
you still pushed hard on deads no matter what pushed it
and bench drop set is a win
i noticed protein close to 400 so keeping it up too!

EVO family support your way!

Thanks @LevButlerov my dude. Much appreciated

 

[Doctakay]

@Doctakay heck of a job on this. I like how you lay out what you're using. I'm seeing more people using Mots-C.

Cheers @stevesmi Bro. I'm a little unconventional with using Mots-C before sleep. But I have a theory that it can be used as a gentle nocturnal fat burner aye, with a positive energy effect the next day.

 

[Doctakay]

Bros, amazing job on this. I like that you finished the workout with some Arnie swap sets and some push-ups. @Doctakay

Cheers my brother @ceo i missed out on abs this time but swapping the barbell between me and my mate every ten reps was a great way to cook the last out of me aye.

 

[Doctakay]

Pictures are looking great. I love that front pose. @Doctakay great to see those muscles popping.

Aye @Ulter cheers my man. I dont much get a chance to take pose photos, still working on it, could've tilted the elbows a bit more to turn the biceps out and show them a bit better on the front double. Appreciate your support brother.

 

[Mobster]

Today I'm meeting with an old mate to talk about his upcoming cycle, how to contact vendors and do bitcoin transactions over a workout. It can all be a bit confusing with the various apps and all but it wont take long for him to get the hang of it.
Mans genetically gifted and an absolute monster already. I've urged him to browse the forums and consider starting a log. This was a light workout for him, but it had me working up a decent sweat. The end got us both though. Huge arms on the bloke.

Good struiff. It's what we do

 

[LevButlerov]

Thanks @LevButlerov my dude. Much appreciated

its always from the heart

 

[stevesmi]

Cheers @stevesmi Bro. I'm a little unconventional with using Mots-C before sleep. But I have a theory that it can be used as a gentle nocturnal fat burner aye, with a positive energy effect the next day.

It certainly is getting popular

 

[2Thick]

Workout Friday 29/5/26 with Old Bud
Week 11 Day 5

94kg
BG5.7

Compounds AM
250mg Test E
50mg Test P
150mg EQ

Compounds PM
500mcg Mots-C
1mg BPC157
2iu GH

All Peps and Oils are Exclusive
@R&Dpharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Workout

Today I'm meeting with an old mate to talk about his upcoming cycle, how to contact vendors and do bitcoin transactions over a workout. It can all be a bit confusing with the various apps and all but it wont take long for him to get the hang of it.
Mans genetically gifted and an absolute monster already. I've urged him to browse the forums and consider starting a log. This was a light workout for him, but it had me working up a decent sweat. The end got us both though. Huge arms on the bloke.

Warmup
Stretches
Banded stretches
Pullup to inv Lsit x 2

Dead Lift
(Form practice, learning from the big fella)
60 x 10
60 x 15
70 x 15
80 x 10
Really shit form here, only a few times did I feel great form and my posterior chain being activated, a lot of lower back... Being 6"3 and awkward doesnt help

Iso Bench Drop Set
120kg x 6
(fail 7 was aiming for 5 so happy with this)
110kg x 5 fail 6 (poor setup and leg drive)
80kg x 6 fail

6 x Supinated pullup slow strict full rom

BSS Machine
70kg
Shrugs x 15 x 2
Squat to rd row x 10 x 3
40kg
Rear delt row x 15 x 3

Arnie Swap Set with Old Bud
20kg straight barbell curl 10 x 5

Pushup x 20

@Doctakay great job on this. Deadlifts are some of the most fun exercises you could possibly do. They really do beat the crap out of you.

 

[ROIDDERS]

Workout Friday 29/5/26 with Old Bud
Week 11 Day 5

94kg
BG5.7

Compounds AM
250mg Test E
50mg Test P
150mg EQ

Compounds PM
500mcg Mots-C
1mg BPC157
2iu GH

All Peps and Oils are Exclusive
@R&Dpharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Workout

Today I'm meeting with an old mate to talk about his upcoming cycle, how to contact vendors and do bitcoin transactions over a workout. It can all be a bit confusing with the various apps and all but it wont take long for him to get the hang of it.
Mans genetically gifted and an absolute monster already. I've urged him to browse the forums and consider starting a log. This was a light workout for him, but it had me working up a decent sweat. The end got us both though. Huge arms on the bloke.

Warmup
Stretches
Banded stretches
Pullup to inv Lsit x 2

Dead Lift
(Form practice, learning from the big fella)
60 x 10
60 x 15
70 x 15
80 x 10
Really shit form here, only a few times did I feel great form and my posterior chain being activated, a lot of lower back... Being 6"3 and awkward doesnt help

Iso Bench Drop Set
120kg x 6
(fail 7 was aiming for 5 so happy with this)
110kg x 5 fail 6 (poor setup and leg drive)
80kg x 6 fail

6 x Supinated pullup slow strict full rom

BSS Machine
70kg
Shrugs x 15 x 2
Squat to rd row x 10 x 3
40kg
Rear delt row x 15 x 3

Arnie Swap Set with Old Bud
20kg straight barbell curl 10 x 5

Pushup x 20

The ISO bench drop set and the deadlifts are fantastic and I like the BSS machine. Keep up the good work. @Doctakay

 

[ceo]

Cheers my brother @ceo i missed out on abs this time but swapping the barbell between me and my mate every ten reps was a great way to cook the last out of me aye.

Bros that's okay. Hit it hard next time.

 

[Ulter]

Aye @Ulter cheers my man. I dont much get a chance to take pose photos, still working on it, could've tilted the elbows a bit more to turn the biceps out and show them a bit better on the front double. Appreciate your support brother.

I don't really worry about the whole posing thing. I've taken all my pictures for my log by asking people walking by to take a picture of me. You'd be surprised how many people are really good with photos

 

[Doctakay]

Update Monday 1/5/2026
Week 12 Day 1

94kg
BG5.6

Preworkout
3gm Creatine HCL
Salt
Maple Syrup
200mg Caffeine

Intraworkout
Intrawar Aminos

Post Workout
Cream of Rice
Protein Shake

WORKOUT

Warmup
Bike 5mins 50cal
Inv lsit to pullup + 5 partial pullups holding position
Banded Stretches
Pushup x 10
Pullup x5

Isobench
100kg x 10 + 10 partials.
(Not bhed when fresh into it aye)
100kg x 9 fail 10th
80kg x 6 fail 7th

BSS Machine 80kg
Squat to rd row x 12 x 3
Shrug x 20
40kg
Row x 10
Shrug x 20

Roman Chair
20 x Legswing
20 x Knee raise

24kg Kettlebell
Curl x 30


COMPOUNDS

All Peps and Oils are Exclusive
@R&DPharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Compounds AM
None

Compounds PM
2iu GH
1mg BPC157


NUTRITION

Total Cals
4075
C374
F97
P406

Smoko
Chicken Potato
Banana
Evia Protein Yoghurt
Yakult Lite
Protein Shake
2 x Protein Ball
1 x Burn Protein Bar

Lunch
Lean Beef Mince, Rice and Veg

Dinner
Chicken and Potato
WPI90 + Casein in Choc Coco Water


NOTES

Sleep was good but only done in 1.5-2hr blocks at a time. Feeling a bit bloated, probs because of the delicious food my Darling Dearest and I indulged in on Saturday. (Foodporn to follow)

Decent workout today, worked up a nice sweat and felt like I'd worked most of the body. Was in a bit of a mood today though, work was slow, the whole site is trying to put excess labour in already full spots.
I felt off at work and just not right. I decided to leave early and get back home and take Delly out for a walk. It's not like there was much to do anyhow... I left and listened to the @Kopite67 poddy again on the way home. Fuck thats a good yarn brother. I really enjoyed this episode.

I think the current state of the world the algorithms present is really getting to me.
I'll remain ambiguous but it feels like everything is in disarray I cant trust our leaders, and the clamps of tax, freedom of speech, inflation, cost of living etc are coming down on us, hard.
I got worried for the future, and thought if it's all going to shit, why am I here, and not somewhere else, am I wasting what precious little time I have left on this mortal coil???
I had to leave and clear my head.

At least I'm ridiculously good looking...


Much Love & Respect Evo Fam
Thankyou and Goodnight

-K-

 

[Kopite67]

Update Monday 1/5/2026
Week 12 Day 1

94kg
BG5.6

Preworkout
3gm Creatine HCL
Salt
Maple Syrup
200mg Caffeine

Intraworkout
Intrawar Aminos

Post Workout
Cream of Rice
Protein Shake

WORKOUT

Warmup
Bike 5mins 50cal
Inv lsit to pullup + 5 partial pullups holding position
Banded Stretches
Pushup x 10
Pullup x5

Isobench
100kg x 10 + 10 partials.
(Not bhed when fresh into it aye)
100kg x 9 fail 10th
80kg x 6 fail 7th

BSS Machine 80kg
Squat to rd row x 12 x 3
Shrug x 20
40kg
Row x 10
Shrug x 20

Roman Chair
20 x Legswing
20 x Knee raise

24kg Kettlebell
Curl x 30


COMPOUNDS

All Peps and Oils are Exclusive
@R&DPharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.
​

Compounds AM
None

Compounds PM
2iu GH
1mg BPC157


NUTRITION

Total Cals
4075
C374
F97
P406

Smoko
Chicken Potato
Banana
Evia Protein Yoghurt
Yakult Lite
Protein Shake
2 x Protein Ball
1 x Burn Protein Bar

Lunch
Lean Beef Mince, Rice and Veg

Dinner
Chicken and Potato
WPI90 + Casein in Choc Coco Water


NOTES

Sleep was good but only done in 1.5-2hr blocks at a time. Feeling a bit bloated, probs because of the delicious food my Darling Dearest and I indulged in on Saturday. (Foodporn to follow)

Decent workout today, worked up a nice sweat and felt like I'd worked most of the body. Was in a bit of a mood today though, work was slow, the whole site is trying to put excess labour in already full spots.
I felt off at work and just not right. I decided to leave early and get back home and take Delly out for a walk. It's not like there was much to do anyhow... I left and listened to the @Kopite67 poddy again on the way home. Fuck thats a good yarn brother. I really enjoyed this episode.

I think the current state of the world the algorithms present is really getting to me.
I'll remain ambiguous but it feels like everything is in disarray I cant trust our leaders, and the clamps of tax, freedom of speech, inflation, cost of living etc are coming down on us, hard.
I got worried for the future, and thought if it's all going to shit, why am I here, and not somewhere else, am I wasting what precious little time I have left on this mortal coil???
I had to leave and clear my head.

At least I'm ridiculously good looking...


Much Love & Respect Evo Fam
Thankyou and Goodnight

-K-

Thanks for the kind words on the podcast bro, I am glad you enjoyed it.
Great session and then a Delly walk is a decent workout. The snake episode would have pushed my BP into the red zone so lucky you are one very cool customer.
Life at present certainly has its challenges my brother and we are getting squeezed like never before.
That said, don't dwell on these things as they will always drag you under and I would hate to see that occur. Focus your gaze on your darling dearest, Delly, the great friends you have around you, your gym sessions and of course the Brothers and Sisters you have on Evo who will always be here for you.
Now, the food porn.....oh my lord...... there are some epic feasts in there. Just delightful . Fantastic log legend, one of the very best on Evo

 

[Doctakay]

My bro... Thankyou for always being that considered voice. Course correction on the way my man. You always talk the truth, and remind me of the important things. Cheers my brother. Thank you for the kind words.

 

[Doctakay]

Update Tuesday 2/6/2026
Week 12 Day 2

93.4kg
BG 5.6

WORKOUT
None

COMPOUNDS



All Peps and Oils are Exclusive
@R&Dpharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.




Compounds AM
250mg TESTE
50MG TESTP
150MG EQ

Compounds PM
2iu GH
500mcg BPC157


NUTRITION

Total Cals
4191
C333
F128
P296

Breakfast
Banana
Banana Bread
Strong Coffee

Smoko
Protein Bars
Protein Shake
Evia Yoghurt
Chicken & Potato

Lunch
1ltr Choc Coco
Lean Beef Mince, Rice & Veg
Protein Bar
Yakult Lite

Dinner
Lean Beef Mince & Cottage Cheese
75gm Cassein + Choc Coco Shake


NOTES

I had a whole thing written out on the app, posted and shit the gear thinking I posted on someone elses thread and deleted it... What a reminder to keep using notepad to draft the log

Went something like;
Not much to report, a busy workday which was good, it kept me occupied and my noisy brain quiet. Feeling a bit better not doing headmiles and just focusing on whats actionable and in front of me.

Nutrition was all over the shop, forgot some items and ate garbage protein bars. The ingredients on those things are awful and I shoulda just gone without.

Thinking I might have to pull up and get bloods done in the coming weeks, switch to a cruise for 3-6 months and kick off again with a more structured training routine after that.
Toying with the idea of an old school cycle of test deca and dbol, seems tried and tested. Nothing concrete as yet, just thinking.

Also got some more of my favorite protein powders and aminos... Treat yourself K.

Anyhow, done this same post twice now, and I'm late for my appointment with the pillow forgive the lack of formatting please.

Delta Pic because she looked too cute in her Pyjamas not to share.

Thanks for reading Evo Fam.
GodBless and Goodnight.

-K-

 

[Kopite67]

Update Tuesday 2/6/2026
Week 12 Day 2

93.4kg
BG 5.6

WORKOUT
None

COMPOUNDS



All Peps and Oils are Exclusive
@R&Dpharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.




Compounds AM
250mg TESTE
50MG TESTP
150MG EQ

Compounds PM
2iu GH
500mcg BPC157


NUTRITION

Total Cals
4191
C333
F128
P296

Breakfast
Banana
Banana Bread
Strong Coffee

Smoko
Protein Bars
Protein Shake
Evia Yoghurt
Chicken & Potato

Lunch
1ltr Choc Coco
Lean Beef Mince, Rice & Veg
Protein Bar
Yakult Lite

Dinner
Lean Beef Mince & Cottage Cheese
75gm Cassein + Choc Coco Shake


NOTES

I had a whole thing written out on the app, posted and shit the gear thinking I posted on someone elses thread and deleted it... What a reminder to keep using notepad to draft the log

Went something like;
Not much to report, a busy workday which was good, it kept me occupied and my noisy brain quiet. Feeling a bit better not doing headmiles and just focusing on whats actionable and in front of me.

Nutrition was all over the shop, forgot some items and ate garbage protein bars. The ingredients on those things are awful and I shoulda just gone without.

Thinking I might have to pull up and get bloods done in the coming weeks, switch to a cruise for 3-6 months and kick off again with a more structured training routine after that.
Toying with the idea of an old school cycle of test deca and dbol, seems tried and tested. Nothing concrete as yet, just thinking.

Also got some more of my favorite protein powders and aminos... Treat yourself K.

Anyhow, done this same post twice now, and I'm late for my appointment with the pillow forgive the lack of formatting please.

Delta Pic because she looked too cute in her Pyjamas not to share.

Thanks for reading Evo Fam.
GodBless and Goodnight.

-K-

Understand the notes thing bro, I would be lost without that app.
Glad to see the mind has slowed a fraction and you are not letting the outside noise get to you like it was a couple of days ago.
Bloods is a great idea and if you are thinking a come down and cruise is a good option it probably is. Be a nice reset.
Cant go wrong with that old school cycle either, I run a similar one with a "little" bit of Eq
Delta is looking fab as usual and you even added a little bit of food porn you legend at .
Have a great day brother

 

[gar71]

I’ve caught up again @Doctakay, just a great log, life ,training ,food, it’s got it all , keep killing it mate

 

[Doctakay]

Understand the notes thing bro, I would be lost without that app.
Glad to see the mind has slowed a fraction and you are not letting the outside noise get to you like it was a couple of days ago.
Bloods is a great idea and if you are thinking a come down and cruise is a good option it probably is. Be a nice reset.
Cant go wrong with that old school cycle either, I run a similar one with a "little" bit of Eq
Delta is looking fab as usual and you even added a little bit of food porn you legend at .
Have a great day brother

Cheers my bro... Appreciate you weapon

 

[Doctakay]

I’ve caught up again @Doctakay, just a great log, life ,training ,food, it’s got it all , keep killing it mate

Thanks Legend, I appreciate it. Much Love Brother

 

[gar71]

Thanks Legend, I appreciate it. Much Love Brother

 

[Doctakay]

Update 3/6/2026
Week 12 Day 3

92.7kg
BG5.4

COMPOUNDS

Compounds AM
50mg Test P

Compounds PM
1mg BPC157
1mg Mots-C (Workout Tomorrow Morn)



All Peps and Oils are Exclusive
@R&Dpharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.


NUTRITION

Total Cals
4024
C377
F88
P496

Breakfast
Banana
Coffee

Smoko
Chicken & Potato
Cream of Rice
High Protein Yogurt & Blueberries
Protein Shake
Yakult

Lunch
Lean Beef Mince, Rice & Veg
High Protein Yogurt & Blueberries
Choc Coconut Water
Yakult

Dinner
Chicken & Potato
Cassein Protein Shake in Choc Coconut

NOTES

Training day tomorrow. Pretty happy with the macros.

Cheers Evo Fam.

-K-

 

[Kopite67]

Update 3/6/2026
Week 12 Day 3

92.7kg
BG5.4

COMPOUNDS

Compounds AM
50mg Test P

Compounds PM
1mg BPC157
1mg Mots-C (Workout Tomorrow Morn)



All Peps and Oils are Exclusive
@R&Dpharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.


NUTRITION

Total Cals
4024
C377
F88
P496

Breakfast
Banana
Coffee

Smoko
Chicken & Potato
Cream of Rice
High Protein Yogurt & Blueberries
Protein Shake
Yakult

Lunch
Lean Beef Mince, Rice & Veg
High Protein Yogurt & Blueberries
Choc Coconut Water
Yakult

Dinner
Chicken & Potato
Cassein Protein Shake in Choc Coconut

NOTES

Training day tomorrow. Pretty happy with the macros.

Cheers Evo Fam.

-K-

Super quick update, little bit of food porn , beautiful brother

 

[LevButlerov]

Update 3/6/2026
Week 12 Day 3

92.7kg
BG5.4

COMPOUNDS

Compounds AM
50mg Test P

Compounds PM
1mg BPC157
1mg Mots-C (Workout Tomorrow Morn)



All Peps and Oils are Exclusive
@R&Dpharma Provisions
Contact Threema: HMRS5YCD

Use code Doctakay10 for 10% off your order.


NUTRITION

Total Cals
4024
C377
F88
P496

Breakfast
Banana
Coffee

Smoko
Chicken & Potato
Cream of Rice
High Protein Yogurt & Blueberries
Protein Shake
Yakult

Lunch
Lean Beef Mince, Rice & Veg
High Protein Yogurt & Blueberries
Choc Coconut Water
Yakult

Dinner
Chicken & Potato
Cassein Protein Shake in Choc Coconut

NOTES

Training day tomorrow. Pretty happy with the macros.

Cheers Evo Fam.

-K-

nice always good meals with you and clean food! almost 500 protein is a win!