Recovery and Conditioning log ||| Onyx Labs |||

[JustMakeItHappen]

Hey everyone, just wanted to say thanks for having me here - welcome to my log and feel free to throw any pointers at me too!

First and foremost - Thanks to @Onyx Labs for giving me the opportunity to get a log happening and letting me run your amazing products!


Back story -
Over the last few years I’ve managed to lose roughly 35kg of fat.
I actually started a cycle last year and made some solid progress in the gym, but kept getting what I thought was just muscle pain in my neck, turns out it was a minor disk herniation. (Jan 2026)
Didn't really matter what I trained, it would keep flaring up and effecting me in and out of gym, so I completely stopped everything.
I babied the issue for 10-12 weeks and then dedicated myself to walking, on top of my 12-15k steps at work, I was getting an additional 5k walk every night and even sometimes a big 20k banger on the weekends as well.
But I’m finally starting to get back into the gym again (this weekend ) and rebuild, focusing on recovery and conditioning, as opposed to trying to get as much muscle as quickly as possible.



In terms of PED's and supplementation, I'll be keeping it very simple....as training will be very simple for now.

Test E - 187.5mg (Onyx Labs)
Retatrutide - 4mg (Onyx Labs)
KLOW

Methyl B-12 - 5,000 mcg
TMG - 1,000 mcg
Super Enzymes
CoQ10 - 100mg
Vitamin D3 + K2 - 5,000 iu/120 mcg
Magnesium Bisglysinate - 400mg
NMN - 175mg
Fish Oil - 480 EPA/320 DHA
Creatine - 10 g
Marine Collagen - 1 serve
L-Theanine - 200mg

I have attached a photo of where I started (131kg) and where I got to late last year (96kg?), as well as where I am currently as a frumpy little blueberry (94.5kg)


35 Y/O
196 CM
94.5 KG
12.9% BF (according to my DEXA 16/05/2026)


Macros - Ballpark figure of around the 2,200 mark
I will update this in the coming days once I actually crunch the numbers again.

Looking forward to learning from everyone here and getting back on track.

 

[BritishCanadian]

Hey everyone, just wanted to say thanks for having me here - welcome to my log and feel free to throw any pointers at me too!

First and foremost - Thanks to @Onyx Labs for giving me the opportunity to get a log happening and letting me run your amazing products!


Back story -
Over the last few years I’ve managed to lose roughly 35kg of fat.
I actually started a cycle last year and made some solid progress in the gym, but kept getting what I thought was just muscle pain in my neck, turns out it was a minor disk herniation. (Jan 2026)
Didn't really matter what I trained, it would keep flaring up and effecting me in and out of gym, so I completely stopped everything.
I babied the issue for 10-12 weeks and then dedicated myself to walking, on top of my 12-15k steps at work, I was getting an additional 5k walk every night and even sometimes a big 20k banger on the weekends as well.
But I’m finally starting to get back into the gym again (this weekend ) and rebuild, focusing on recovery and conditioning, as opposed to trying to get as much muscle as quickly as possible.



In terms of PED's and supplementation, I'll be keeping it very simple....as training will be very simple for now.

Test E - 187.5mg (Onyx Labs)
Retatrutide - 4mg (Onyx Labs)
KLOW

Methyl B-12 - 5,000 mcg
TMG - 1,000 mcg
Super Enzymes
CoQ10 - 100mg
Vitamin D3 + K2 - 5,000 iu/120 mcg
Magnesium Bisglysinate - 400mg
NMN - 175mg
Fish Oil - 480 EPA/320 DHA
Creatine - 10 g
Marine Collagen - 1 serve
L-Theanine - 200mg

I have attached a photo of where I started (131kg) and where I got to late last year (96kg?), as well as where I am currently as a frumpy little blueberry (94.5kg)


35 Y/O
196 CM
94.5 KG
12.9% BF (according to my DEXA 16/05/2026)


Macros - Ballpark figure of around the 2,200 mark
I will update this in the coming days once I actually crunch the numbers again.

View attachment 239528View attachment 239529View attachment 239530View attachment 239531View attachment 239528View attachment 239529View attachment 239530View attachment 239531



Looking forward to learning from everyone here and getting back on track.

Good progress so far!

 

[JimmyO187]

Hey everyone, just wanted to say thanks for having me here - welcome to my log and feel free to throw any pointers at me too!

First and foremost - Thanks to @Onyx Labs for giving me the opportunity to get a log happening and letting me run your amazing products!


Back story -
Over the last few years I’ve managed to lose roughly 35kg of fat.
I actually started a cycle last year and made some solid progress in the gym, but kept getting what I thought was just muscle pain in my neck, turns out it was a minor disk herniation. (Jan 2026)
Didn't really matter what I trained, it would keep flaring up and effecting me in and out of gym, so I completely stopped everything.
I babied the issue for 10-12 weeks and then dedicated myself to walking, on top of my 12-15k steps at work, I was getting an additional 5k walk every night and even sometimes a big 20k banger on the weekends as well.
But I’m finally starting to get back into the gym again (this weekend ) and rebuild, focusing on recovery and conditioning, as opposed to trying to get as much muscle as quickly as possible.



In terms of PED's and supplementation, I'll be keeping it very simple....as training will be very simple for now.

Test E - 187.5mg (Onyx Labs)
Retatrutide - 4mg (Onyx Labs)
KLOW

Methyl B-12 - 5,000 mcg
TMG - 1,000 mcg
Super Enzymes
CoQ10 - 100mg
Vitamin D3 + K2 - 5,000 iu/120 mcg
Magnesium Bisglysinate - 400mg
NMN - 175mg
Fish Oil - 480 EPA/320 DHA
Creatine - 10 g
Marine Collagen - 1 serve
L-Theanine - 200mg

I have attached a photo of where I started (131kg) and where I got to late last year (96kg?), as well as where I am currently as a frumpy little blueberry (94.5kg)


35 Y/O
196 CM
94.5 KG
12.9% BF (according to my DEXA 16/05/2026)


Macros - Ballpark figure of around the 2,200 mark
I will update this in the coming days once I actually crunch the numbers again.

View attachment 239528View attachment 239529View attachment 239530View attachment 239531View attachment 239528View attachment 239529View attachment 239530View attachment 239531



Looking forward to learning from everyone here and getting back on track.

My man is back!!!! Phenomenal progress has been made over the last couple years and I’m pumped to see what’s ahead for you brother and congrats on the sponsorship with @Onyx Labs

 

[stevesmi]

Hey everyone, just wanted to say thanks for having me here - welcome to my log and feel free to throw any pointers at me too!

First and foremost - Thanks to @Onyx Labs for giving me the opportunity to get a log happening and letting me run your amazing products!


Back story -
Over the last few years I’ve managed to lose roughly 35kg of fat.
I actually started a cycle last year and made some solid progress in the gym, but kept getting what I thought was just muscle pain in my neck, turns out it was a minor disk herniation. (Jan 2026)
Didn't really matter what I trained, it would keep flaring up and effecting me in and out of gym, so I completely stopped everything.
I babied the issue for 10-12 weeks and then dedicated myself to walking, on top of my 12-15k steps at work, I was getting an additional 5k walk every night and even sometimes a big 20k banger on the weekends as well.
But I’m finally starting to get back into the gym again (this weekend ) and rebuild, focusing on recovery and conditioning, as opposed to trying to get as much muscle as quickly as possible.



In terms of PED's and supplementation, I'll be keeping it very simple....as training will be very simple for now.

Test E - 187.5mg (Onyx Labs)
Retatrutide - 4mg (Onyx Labs)
KLOW

Methyl B-12 - 5,000 mcg
TMG - 1,000 mcg
Super Enzymes
CoQ10 - 100mg
Vitamin D3 + K2 - 5,000 iu/120 mcg
Magnesium Bisglysinate - 400mg
NMN - 175mg
Fish Oil - 480 EPA/320 DHA
Creatine - 10 g
Marine Collagen - 1 serve
L-Theanine - 200mg

I have attached a photo of where I started (131kg) and where I got to late last year (96kg?), as well as where I am currently as a frumpy little blueberry (94.5kg)


35 Y/O
196 CM
94.5 KG
12.9% BF (according to my DEXA 16/05/2026)


Macros - Ballpark figure of around the 2,200 mark
I will update this in the coming days once I actually crunch the numbers again.

View attachment 239528View attachment 239529View attachment 239530View attachment 239531View attachment 239528View attachment 239529View attachment 239530View attachment 239531



Looking forward to learning from everyone here and getting back on track.

@JustMakeItHappen let's hit this one hard man! i am excited to see how you do on this one!

 

[JustMakeItHappen]

Had a mentally challenging weekend if im being fair!
I did manage to sneak a walk in, no gym session until tomorrow.
Photos of meal prep (thanks to my partner for helping)
and 10k banger!

 

[JimmyO187]

Had a mentally challenging weekend if im being fair!
I did manage to sneak a walk in, no gym session until tomorrow.
Photos of meal prep (thanks to my partner for helping)
and 10k banger!


View attachment 240505

That’s some good looking meal prep bro!!! Big week incoming

 

[JustMakeItHappen]

AFTERNOON

Today’s workout -
I know the numbers are low - I have not done legs in 6 months, so don’t mock it lol

Tailbone on hacks from a work injury 2 weeks ago

LEGS/HAMMY FOCUS
Monday, Jun 01, 2026 at 12:48pm

Standing Leg Curls
Set 1: 15 kg x 15

Hip Adduction (Machine)
Set 1: 41 kg x 16 [Warmup]
Set 2: 55 kg x 9

Hack Squat (Machine)
"Machine weight only, tailbone pain."
Set 1: 0 kg x 12
Set 2: 0 kg x 9

Bulgarian Split Squat
Set 1: 0 kg x 10
Set 2: 0 kg x 9

Back Extension (Hyperextension)
Set 1: 13 reps
Set 2: 13 reps

Leg Extension (Machine)
Set 1: 25 kg x 15 [Warmup]
Set 2: 40 kg x 15 [Warmup]
Set 3: 110 kg x 12
Set 4: 100 kg x 12

Leg Press Toe Press (Machine)
Set 1: 40 kg x 20
Set 2: 40 kg x 25

@hevyapp

 

[JimmyO187]

AFTERNOON

Today’s workout -
I know the numbers are low - I have not done legs in 6 months, so don’t mock it lol

Tailbone on hacks from a work injury 2 weeks ago

LEGS/HAMMY FOCUS
Monday, Jun 01, 2026 at 12:48pm

Standing Leg Curls
Set 1: 15 kg x 15

Hip Adduction (Machine)
Set 1: 41 kg x 16 [Warmup]
Set 2: 55 kg x 9

Hack Squat (Machine)
"Machine weight only, tailbone pain."
Set 1: 0 kg x 12
Set 2: 0 kg x 9

Bulgarian Split Squat
Set 1: 0 kg x 10
Set 2: 0 kg x 9

Back Extension (Hyperextension)
Set 1: 13 reps
Set 2: 13 reps

Leg Extension (Machine)
Set 1: 25 kg x 15 [Warmup]
Set 2: 40 kg x 15 [Warmup]
Set 3: 110 kg x 12
Set 4: 100 kg x 12

Leg Press Toe Press (Machine)
Set 1: 40 kg x 20
Set 2: 40 kg x 25

@hevyapp

My mans hitting back!! Thats an awesome first workout back brother

 

[JustMakeItHappen]

My mans hitting back!! Thats an awesome first workout back brother

Thanks big guy !!

 

[JustMakeItHappen]

CHEST FOCUS
Tuesday, Jun 02, 2026 at 4:14am

Chest Fly (Machine)
Set 1: 25 kg x 15
Set 2: 25 kg x 20

Incline Bench Press (Dumbbell)
Set 1: 30 kg x 15 [Warmup]
Set 2: 50 kg x 7
Set 3: 30 kg x 16

Shoulder Press (Machine Plates)
Set 1: 60 kg x 8
Set 2: 60 kg x 8
Set 3: 40 kg x 12

Seated Triceps Press
"Standing dips"
Set 1: 0 kg x 5
Set 2: 0 kg x 4

Decline Bench Press (Machine)
Set 1: 40 kg x 9
Set 2: 40 kg x 9

Lateral Raise (Dumbbell)
Set 1: 20 kg x 12
Set 2: 20 kg x 15

Triceps Pushdown
Set 1: 23 kg x 20 [Warmup]
Set 2: 45 kg x 8
Set 3: 36 kg x 8

Seated Chest Flys (Cable)
Set 1: 55 kg x 11
Set 2: 40 kg x 8

 

[JimmyO187]

CHEST FOCUS
Tuesday, Jun 02, 2026 at 4:14am

Chest Fly (Machine)
Set 1: 25 kg x 15
Set 2: 25 kg x 20

Incline Bench Press (Dumbbell)
Set 1: 30 kg x 15 [Warmup]
Set 2: 50 kg x 7
Set 3: 30 kg x 16

Shoulder Press (Machine Plates)
Set 1: 60 kg x 8
Set 2: 60 kg x 8
Set 3: 40 kg x 12

Seated Triceps Press
"Standing dips"
Set 1: 0 kg x 5
Set 2: 0 kg x 4

Decline Bench Press (Machine)
Set 1: 40 kg x 9
Set 2: 40 kg x 9

Lateral Raise (Dumbbell)
Set 1: 20 kg x 12
Set 2: 20 kg x 15

Triceps Pushdown
Set 1: 23 kg x 20 [Warmup]
Set 2: 45 kg x 8
Set 3: 36 kg x 8

Seated Chest Flys (Cable)
Set 1: 55 kg x 11
Set 2: 40 kg x 8

Nailed this workout and solid volume