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Thank ya sir!
Veteran Log 2025 Off Season IFBB Cycle Log
bro EVO family tren love
that is great
@R. AP man those low light pictures just hit different. You can definitely see all the cuts in your arms great work big guy.
@R. AP Strong pumps bro....keep killing it........
FROM 19/09/2025 - BIGGEST I'VE EVER BEEN + MY BOY COMPETES + ALMOST FULL TIME COACHING?
First and foremost I wanna give a big thanks to the team over at @Core Pharma , @Core Pharma Rep team for looking after me so well. Their stuff is phenomenal, and their service is second to none.
Another productive week for bodybuilding and business. Biggest I've ever been and maintaining solid conditioning for peak off-season! Also had one of my boys compete this weekend. It was a massive day. What an awesome experience.
Everything that could be controlled was executed perfectly and peak went smooth. The trick? Keep it simple.
- Sodium stayed the same
- Slowly introduce carbs until we found the look
- Reduce water leading into the show
- Check blood sugar to determine whether he needed more water, more carbs, or just a pump.
Massive influx of new UGL clients as well which is brilliant, at this rate it will only be a couple of months before I can move to coaching and bodybuilding full time, where I'll be able to provide more value in the form of training and educational content and active time for my team.
Camp GRINO LFG
No change to nutrition this week and will keep GH the same for now.
Measurements:
Body weight: 108.9kg (0.1kg from last check in)
Calves: 41.5cm (-0.5cm from last check in)
Quads: 71.0cm (-0.5cm from last check in)
Glutes: 107.5cm (no change from last check in)
Waist: 85.5cm (-0.5cm from last check in)
Chest: 133.5cm (+0.5cm from last check in)
Arms: 49.0cm (-0.5 from last check in)
Fasted blood glucose - 4.6
Nutrition (pictures attached):
Meal one (pre workout) @ 3:30am:
- 100g Jasmine Rice (raw weight)
- 100g banana
- 20g honey
Meal two (breakfast) @ 7:00am:
- 120g granola
- 100g light greek yogurt
- 30g honey
- 70g avocado
- 100g mixed berries
- One scoop (40g) whey protein
Meals three and four (lunch) @ 11:00am and 4:00pm:
- 275g basa
- 300g spud lite
- 100g asparagus
- 100g Pineapple
- 100g Beetroot
- 75g carrots
- 50g pickles
- 10 walnuts
Meal five (dinner) @ 7:30pm
- 230g Turkey Mince
- 5g jasmine rice raw
- 100g asparagus
- 100g capsicum
- 75g carrots
Intra workout:
- 50g carbs from carb powder
Training Split:
Mon: Rest
Tue: Chest/ Shoulders
Wed: Arms
Thur: Back
Fri: Chest/ Shoulders
Sat (today): Legs (starting with calves), hammy focused week.
Supplementation:
- Methylene Blue
- 5 Amino 1MQ (RAN OUT FOR NOW)
- Lions mane (NEW)
- Kaizen (carnitine and NAD stack) (RAN OUT FOR NOW)
- Driven nutrition AXIS Blend
- Injectible glutathione
- Taurine PM (DROPPED)
- Berberine
- COQ10
- Curcumin
- Telmisartan
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Beetroot extract
- Apple cider vinegar w/ apple and ginger
SUPPS DISCOUNT CODE
DN/ NA
Pharma:
- Test: 750mg/ weekly injected EOD (UP FROM 500mg)
- EQ: 750mg/ weekly injected EOD (REPLACED PRIMO)
- 6iu GH (4iu PM, 2iu IM pre workout) (Up from 5iu)
- 5iu novorapid insulin pre workout
Next week:
Maintain nutrition compliance and continue training like an animal.
Sponsored by @Core Pharma
Comprehensive coaching packages available, anonymous or otherwise @ $75/ week all inclusive
- Complete nutrition
- Complete training
- Complete supplementation
- Complete pharma
- Bloodwork analysis
- Posing coaching
- Face to face training
- Daily habits check list
- Weekly comprehensive check in
Current forum/ UGL clients include
- Dino
- Y N
- GILLZ
- Jayden7569
- MrHeidler
- Bevun
- Yalko
- Big Labia
- Damoh
- Anomaly
Also programmed for
- Sung Jin Woo
- Poomwah
Message for more information!
First and foremost I wanna give a big thanks to the team over at @Core Pharma , @Core Pharma Rep team for looking after me so well. Their stuff is phenomenal, and their service is second to none.
Another productive week for bodybuilding and business. Biggest I've ever been and maintaining solid conditioning for peak off-season! Also had one of my boys compete this weekend. It was a massive day. What an awesome experience.
Everything that could be controlled was executed perfectly and peak went smooth. The trick? Keep it simple.
- Sodium stayed the same
- Slowly introduce carbs until we found the look
- Reduce water leading into the show
- Check blood sugar to determine whether he needed more water, more carbs, or just a pump.
Massive influx of new UGL clients as well which is brilliant, at this rate it will only be a couple of months before I can move to coaching and bodybuilding full time, where I'll be able to provide more value in the form of training and educational content and active time for my team.
Camp GRINO LFG
No change to nutrition this week and will keep GH the same for now.
Measurements:
Body weight: 108.9kg (0.1kg from last check in)
Calves: 41.5cm (-0.5cm from last check in)
Quads: 71.0cm (-0.5cm from last check in)
Glutes: 107.5cm (no change from last check in)
Waist: 85.5cm (-0.5cm from last check in)
Chest: 133.5cm (+0.5cm from last check in)
Arms: 49.0cm (-0.5 from last check in)
Fasted blood glucose - 4.6
Nutrition (pictures attached):
Meal one (pre workout) @ 3:30am:
- 100g Jasmine Rice (raw weight)
- 100g banana
- 20g honey
Meal two (breakfast) @ 7:00am:
- 120g granola
- 100g light greek yogurt
- 30g honey
- 70g avocado
- 100g mixed berries
- One scoop (40g) whey protein
Meals three and four (lunch) @ 11:00am and 4:00pm:
- 275g basa
- 300g spud lite
- 100g asparagus
- 100g Pineapple
- 100g Beetroot
- 75g carrots
- 50g pickles
- 10 walnuts
Meal five (dinner) @ 7:30pm
- 230g Turkey Mince
- 5g jasmine rice raw
- 100g asparagus
- 100g capsicum
- 75g carrots
Intra workout:
- 50g carbs from carb powder
Training Split:
Mon: Rest
Tue: Chest/ Shoulders
Wed: Arms
Thur: Back
Fri: Chest/ Shoulders
Sat (today): Legs (starting with calves), hammy focused week.
Supplementation:
- Methylene Blue
- 5 Amino 1MQ (RAN OUT FOR NOW)
- Lions mane (NEW)
- Kaizen (carnitine and NAD stack) (RAN OUT FOR NOW)
- Driven nutrition AXIS Blend
- Injectible glutathione
- Taurine PM (DROPPED)
- Berberine
- COQ10
- Curcumin
- Telmisartan
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Beetroot extract
- Apple cider vinegar w/ apple and ginger
SUPPS DISCOUNT CODE
DN/ NA
Pharma:
- Test: 750mg/ weekly injected EOD (UP FROM 500mg)
- EQ: 750mg/ weekly injected EOD (REPLACED PRIMO)
- 6iu GH (4iu PM, 2iu IM pre workout) (Up from 5iu)
- 5iu novorapid insulin pre workout
Next week:
Maintain nutrition compliance and continue training like an animal.
Sponsored by @Core Pharma
Comprehensive coaching packages available, anonymous or otherwise @ $75/ week all inclusive
- Complete nutrition
- Complete training
- Complete supplementation
- Complete pharma
- Bloodwork analysis
- Posing coaching
- Face to face training
- Daily habits check list
- Weekly comprehensive check in
Current forum/ UGL clients include
- Dino
- Y N
- GILLZ
- Jayden7569
- MrHeidler
- Bevun
- Yalko
- Big Labia
- Damoh
- Anomaly
Also programmed for
- Sung Jin Woo
- Poomwah
Message for more information!
Attachments
phenomenal work bro, how do you go with eq and test 1:1? I could never
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Biggest you’ve been at 108.9 kg while still holding condition is a great spot, especially with chest moving up and waist tapering down a bit. Smart peak week setup for your client too, keeping it simple with sodium steady, water tweaks, and blood sugar guiding the carb load is exactly how you nail the look without stress. Nutrition looks detailed and covers all bases, and upping test and gh while swapping primo for eq should keep fullness climbing through this push. Hitting that point where coaching can go full time shows the work in and out of the gym is paying off.
@R. AP I want to see your clients all logging, you getting the Team UGL OZ guys into the EVO family? @UGL OZ please help
I recently reached out to @R. AP and we'll be working with him as one of our official coaches. He's incredibly knowledgeable and talented and we look forward to seeing him work his magic with our customers - he's working with one of our lads now. Unfortunately he's not on EVO but has a log over on EF! Hopefully we can get him back here as he'd love to start logging here again.Biggest you’ve been at 108.9 kg while still holding condition is a great spot, especially with chest moving up and waist tapering down a bit. Smart peak week setup for your client too, keeping it simple with sodium steady, water tweaks, and blood sugar guiding the carb load is exactly how you nail the look without stress. Nutrition looks detailed and covers all bases, and upping test and gh while swapping primo for eq should keep fullness climbing through this push. Hitting that point where coaching can go full time shows the work in and out of the gym is paying off.
I want to see your clients all logging, you getting the Team UGL OZ guys into the EVO family? @UGL OZ please help
AJ
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
This is really good news
I support all our EVO family coaches with the UGL OZ family. @Gains Man @R. AP lets do it hard EVO family love!
FROM 19/09/2025 - A BIT OF FLUFF/ 50CM ARMS BOYS
First and foremost I wanna give a big thanks to the team over at @Core Pharma , @Core Pharma Rep team for looking after me so well. Their stuff is phenomenal, and their service is second to none.
The usual stuff this week. Wicked pumps. Beautiful check in. Fixed my front lat spread. Still taking on more clients and within striking distance of coaching full time which will mean I'm able to give even more value to the community.
Let me UGL 24/7 boys
Camp GRINO LFG
No change to nutrition this week, though will up GH to 7iu
Measurements:
Body weight: 110.1kg (+1.2kg from last check in)
Calves: 42.5cm (+1.0cm from last check in)
Quads: 71.5cm (+0.5cm from last check in)
Glutes: 106.5cm (-1.0cm from last check in)
Waist: 86.5cm (+1.0cm from last check in)
Chest: 133.0cm (-0.5cm from last check in)
Arms: 50cm (+1.0cm from last check in)
Fasted blood glucose - 4.6
Nutrition (pictures attached):
Meal one (pre workout) @ 3:30am:
- 100g Jasmine Rice (raw weight)
- 100g banana
- 20g honey
Meal two (breakfast) @ 7:00am:
- 120g granola
- 100g light greek yogurt
- 30g honey
- 70g avocado
- 100g mixed berries
- One scoop (40g) whey protein
Meals three and four (lunch) @ 11:00am and 4:00pm:
- 275g basa
- 300g spud lite
- 100g asparagus
- 100g Pineapple
- 100g Beetroot
- 75g carrots
- 50g pickles
- 10 walnuts
Meal five (dinner) @ 7:30pm
- 230g Turkey Mince
- 5g jasmine rice raw
- 100g asparagus
- 100g capsicum
- 75g carrots
Intra workout:
- 50g carbs from carb powder
Training Split:
Mon: Rest
Tue: Chest/ Shoulders
Wed: Arms
Thur: Back
Fri: Chest/ Shoulders
Sat (today): Legs (starting with calves), hammy focused week.
Supplementation:
- Methylene Blue
- 5 Amino 1MQ (RAN OUT FOR NOW)
- Lions mane (NEW)
- Kaizen (carnitine and NAD stack) (RAN OUT FOR NOW)
- Driven nutrition AXIS Blend
- Injectible glutathione
- Taurine PM (DROPPED)
- Berberine
- COQ10
- Curcumin
- Telmisartan
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Beetroot extract
- Apple cider vinegar w/ apple and ginger
SUPPS DISCOUNT CODE
DN/ NA
Pharma:
- Test: 750mg/ weekly injected EOD (UP FROM 500mg)
- EQ: 750mg/ weekly injected EOD (REPLACED PRIMO)
- 6iu GH (4iu PM, 2iu IM pre workout) (Up from 5iu)
- 5iu novorapid insulin pre workout
Next week:
Maintain nutrition compliance and continue training like an animal.
Sponsored by @Core Pharma
Comprehensive coaching packages available, anonymous or otherwise @ $75/ week all inclusive
- Complete nutrition
- Complete training
- Complete supplementation
- Complete pharma
- Bloodwork analysis
- Posing coaching
- Face to face training
- Daily habits check list
- Weekly comprehensive check in
Current forum/ UGL clients include
- Dino
- LBS
- GILLZEY
- Jayden7569
- MrHeidler
- Bevun
- Yalko
- Big Labia
- Damoh
- Anomaly
- That Bloke
- S. LANE
- Katsumi
- Dylzy
- REX
Also programmed for
- Sung Jin Woo
- Poomwah
Message for more information!
First and foremost I wanna give a big thanks to the team over at @Core Pharma , @Core Pharma Rep team for looking after me so well. Their stuff is phenomenal, and their service is second to none.
The usual stuff this week. Wicked pumps. Beautiful check in. Fixed my front lat spread. Still taking on more clients and within striking distance of coaching full time which will mean I'm able to give even more value to the community.
Let me UGL 24/7 boys
Camp GRINO LFG
No change to nutrition this week, though will up GH to 7iu
Measurements:
Body weight: 110.1kg (+1.2kg from last check in)
Calves: 42.5cm (+1.0cm from last check in)
Quads: 71.5cm (+0.5cm from last check in)
Glutes: 106.5cm (-1.0cm from last check in)
Waist: 86.5cm (+1.0cm from last check in)
Chest: 133.0cm (-0.5cm from last check in)
Arms: 50cm (+1.0cm from last check in)
Fasted blood glucose - 4.6
Nutrition (pictures attached):
Meal one (pre workout) @ 3:30am:
- 100g Jasmine Rice (raw weight)
- 100g banana
- 20g honey
Meal two (breakfast) @ 7:00am:
- 120g granola
- 100g light greek yogurt
- 30g honey
- 70g avocado
- 100g mixed berries
- One scoop (40g) whey protein
Meals three and four (lunch) @ 11:00am and 4:00pm:
- 275g basa
- 300g spud lite
- 100g asparagus
- 100g Pineapple
- 100g Beetroot
- 75g carrots
- 50g pickles
- 10 walnuts
Meal five (dinner) @ 7:30pm
- 230g Turkey Mince
- 5g jasmine rice raw
- 100g asparagus
- 100g capsicum
- 75g carrots
Intra workout:
- 50g carbs from carb powder
Training Split:
Mon: Rest
Tue: Chest/ Shoulders
Wed: Arms
Thur: Back
Fri: Chest/ Shoulders
Sat (today): Legs (starting with calves), hammy focused week.
Supplementation:
- Methylene Blue
- 5 Amino 1MQ (RAN OUT FOR NOW)
- Lions mane (NEW)
- Kaizen (carnitine and NAD stack) (RAN OUT FOR NOW)
- Driven nutrition AXIS Blend
- Injectible glutathione
- Taurine PM (DROPPED)
- Berberine
- COQ10
- Curcumin
- Telmisartan
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Beetroot extract
- Apple cider vinegar w/ apple and ginger
SUPPS DISCOUNT CODE
DN/ NA
Pharma:
- Test: 750mg/ weekly injected EOD (UP FROM 500mg)
- EQ: 750mg/ weekly injected EOD (REPLACED PRIMO)
- 6iu GH (4iu PM, 2iu IM pre workout) (Up from 5iu)
- 5iu novorapid insulin pre workout
Next week:
Maintain nutrition compliance and continue training like an animal.
Sponsored by @Core Pharma
Comprehensive coaching packages available, anonymous or otherwise @ $75/ week all inclusive
- Complete nutrition
- Complete training
- Complete supplementation
- Complete pharma
- Bloodwork analysis
- Posing coaching
- Face to face training
- Daily habits check list
- Weekly comprehensive check in
Current forum/ UGL clients include
- Dino
- LBS
- GILLZEY
- Jayden7569
- MrHeidler
- Bevun
- Yalko
- Big Labia
- Damoh
- Anomaly
- That Bloke
- S. LANE
- Katsumi
- Dylzy
- REX
Also programmed for
- Sung Jin Woo
- Poomwah
Message for more information!
Attachments
Hey brother! I just saw this response! Thanks for the love and support <3This is really good news
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
looking thick in those pics, numbers show it too with arms at 50cm and quads pushing past 71cm, that’s big progress. bumping test and eq with gh up to 7iu will keep fullness coming, and food layout is clean with plenty of variety so you’re not missing anything. calves up a full cm stands out, that’s not easy to move, and even with waist up a touch you’re still holding condition well. training split looks balanced and the extra detail on posing fixes shows you’re locking in the stage side too.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
EVO family love and support big time your way
nice update on this. the log is looking on point. great work and keep the training going @R. AP
@R. AP bro you should take my wife on next as client. you handle big women? she want to compete in bikini but she 440lbs
Keep up the good work boss. @R. AP Your definitely an inspiration. You look absolutely nice.
nice work bro keep it up
@R. AP this is looking good to be honest. the training is on point. keep up the good work for sure
bros thanks for taking time to post measurements. you got some crazy good size. muscles look outstanding @R. AP
nice job on this one @R. AP very nice list of clients too. you are helping the community and a hard worker
Trying my hardest brother! Putting in the hours. Between managing a gym, dad life, bodybuilding and coaching it's hard work. I'll be full time coaching soon and will be able to give more to the forums.
yeah being a dad is time consuming
@r.ap awesome work man. Hope the training is going well. If my back ever gets fixed up I may reach out you.
Looking good brother
Food looks really solid bro
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
EVO family supports you
big time!
Looking nice a wide brother, great work
jeeeeeesus this is insane, save some back for me bro
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
OMG! that's not little pump, your back looks amazing and thick! wide @R. AP
02/10/2025 - AVERAGE WEEK FOR TRAINING/ ARMS STILL 50cm
First and foremost I wanna give a big thanks to the team over at @Core Pharma , @Core Pharma Rep team for looking after me so well. Their stuff is phenomenal, and their service is second to none.
Training motivation and energy took a little bit of a hit this week. So much happening between work, business and dad lift has worn me down a little bit. Wednesday back day was still savage. Weeks are flying by and at times I struggle to keep on top of it all. Sleep has been cooked this week. Missus says I'm snoring worse than ever before. Might be time for a CPAP.
Nevertheless, chest is looking well improved, and I attribute this to the recent inclusion of decline press and fly movements to complete my chest day.
Let me UGL 24/7 boys
Camp GRINO LFG
No change to nutrition this week, though will up GH to 8iu
Measurements:
Body weight: 109.4kg (-0.7g from last check in)
Calves: 42.0cm (-0.5cm from last check in)
Quads: 72.0cm (+0.5cm from last check in)
Glutes: 107.0cm (+0.5cm from last check in)
Waist: 87.5cm (+1.0cm from last check in)
Chest: 132.0cm (-1.0cm from last check in)
Arms: 50cm (no change from last check in)
Fasted blood glucose - 4.9
Nutrition
Meal one (pre workout) @ 3:30am:
- 100g Jasmine Rice (raw weight)
- 100g banana
- 20g honey
Meal two (breakfast) @ 7:00am:
- 120g granola
- 100g light greek yogurt
- 30g honey
- 70g avocado
- 100g mixed berries
- One scoop (40g) whey protein
Meals three and four (lunch) @ 11:00am and 4:00pm:
- 275g basa
- 300g spud lite
- 100g asparagus
- 100g Pineapple
- 100g Beetroot
- 75g carrots
- 50g pickles
- 10 walnuts
Meal five (dinner) @ 7:30pm
- 230g Turkey Mince
- 5g jasmine rice raw
- 100g asparagus
- 100g capsicum
- 75g carrots
Intra workout:
- 50g carbs from carb powder
Training Split:
Mon: Rest
Tue: Chest/ Shoulders
Wed: Arms
Thur: Back
Fri: Chest/ Shoulders
Sat (today): Legs (starting with calves), hammy focused week.
Supplementation:
- Methylene Blue
- Lions mane (NEW)
- Injectible glutathione
- Berberine
- COQ10
- Curcumin
- Telmisartan
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Beetroot extract
- Apple cider vinegar w/ apple and ginger
SUPPS DISCOUNT CODE
DN/ NA
Pharma:
- Test: 750mg/ weekly injected EOD
- EQ: 750mg/ weekly injected EOD
- 7iu GH (5iu PM, 2iu IM pre workout) (Up from 6iu)
- 5iu novorapid insulin pre workout
Next week:
Maintain nutrition compliance and continue training like an animal.
Sponsored by @Core Pharma
Comprehensive coaching packages available, anonymous or otherwise @ $75/ week all inclusive
- Complete nutrition
- Complete training
- Complete supplementation
- Complete pharma
- Bloodwork analysis
- Posing coaching
- Face to face training
- Daily habits check list
- Weekly comprehensive check in
Current forum/ UGL clients include
- Dino
- LBS
- GILLZEY
- Jayden7569
- MrHeidler
- Bevun
- Yalko
- Big Labia
- Damoh
- Anomaly
- That Bloke
- S. LANE
- Katsumi
- Dylzy
- REX
- Not Natty Nath
Also programmed for
- Sung Jin Woo
- Poomwah
Message for more information!
First and foremost I wanna give a big thanks to the team over at @Core Pharma , @Core Pharma Rep team for looking after me so well. Their stuff is phenomenal, and their service is second to none.
Training motivation and energy took a little bit of a hit this week. So much happening between work, business and dad lift has worn me down a little bit. Wednesday back day was still savage. Weeks are flying by and at times I struggle to keep on top of it all. Sleep has been cooked this week. Missus says I'm snoring worse than ever before. Might be time for a CPAP.
Nevertheless, chest is looking well improved, and I attribute this to the recent inclusion of decline press and fly movements to complete my chest day.
Let me UGL 24/7 boys
Camp GRINO LFG
No change to nutrition this week, though will up GH to 8iu
Measurements:
Body weight: 109.4kg (-0.7g from last check in)
Calves: 42.0cm (-0.5cm from last check in)
Quads: 72.0cm (+0.5cm from last check in)
Glutes: 107.0cm (+0.5cm from last check in)
Waist: 87.5cm (+1.0cm from last check in)
Chest: 132.0cm (-1.0cm from last check in)
Arms: 50cm (no change from last check in)
Fasted blood glucose - 4.9
Nutrition
Meal one (pre workout) @ 3:30am:
- 100g Jasmine Rice (raw weight)
- 100g banana
- 20g honey
Meal two (breakfast) @ 7:00am:
- 120g granola
- 100g light greek yogurt
- 30g honey
- 70g avocado
- 100g mixed berries
- One scoop (40g) whey protein
Meals three and four (lunch) @ 11:00am and 4:00pm:
- 275g basa
- 300g spud lite
- 100g asparagus
- 100g Pineapple
- 100g Beetroot
- 75g carrots
- 50g pickles
- 10 walnuts
Meal five (dinner) @ 7:30pm
- 230g Turkey Mince
- 5g jasmine rice raw
- 100g asparagus
- 100g capsicum
- 75g carrots
Intra workout:
- 50g carbs from carb powder
Training Split:
Mon: Rest
Tue: Chest/ Shoulders
Wed: Arms
Thur: Back
Fri: Chest/ Shoulders
Sat (today): Legs (starting with calves), hammy focused week.
Supplementation:
- Methylene Blue
- Lions mane (NEW)
- Injectible glutathione
- Berberine
- COQ10
- Curcumin
- Telmisartan
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Beetroot extract
- Apple cider vinegar w/ apple and ginger
SUPPS DISCOUNT CODE
DN/ NA
Pharma:
- Test: 750mg/ weekly injected EOD
- EQ: 750mg/ weekly injected EOD
- 7iu GH (5iu PM, 2iu IM pre workout) (Up from 6iu)
- 5iu novorapid insulin pre workout
Next week:
Maintain nutrition compliance and continue training like an animal.
Sponsored by @Core Pharma
Comprehensive coaching packages available, anonymous or otherwise @ $75/ week all inclusive
- Complete nutrition
- Complete training
- Complete supplementation
- Complete pharma
- Bloodwork analysis
- Posing coaching
- Face to face training
- Daily habits check list
- Weekly comprehensive check in
Current forum/ UGL clients include
- Dino
- LBS
- GILLZEY
- Jayden7569
- MrHeidler
- Bevun
- Yalko
- Big Labia
- Damoh
- Anomaly
- That Bloke
- S. LANE
- Katsumi
- Dylzy
- REX
- Not Natty Nath
Also programmed for
- Sung Jin Woo
- Poomwah
Message for more information!
Attachments
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Arms holding at 50cm while bodyweight edges down shows you’re keeping size where it counts, and strength clearly hasn’t dipped even with sleep being rough. Chest looks improved from the extra decline work and flys, good call adding those in.
You look amazing in the pics. @R. AP can you bring your clients to the EVO family to log?get on the cpap brother it is gold
@R. AP Thanks for taking the time to post up your measurements. Sorry, you had a tough week with motivation. But that's okay. Give your body a little break.
nice layout of the cycle you are doing. test and EQ is strong at 750. i have wanted to runt hem both that high for a while myself @R. AP
You definitely have a tight stomach for sure. @R. AP I can tell you're working on your stomach vacuuming. Also much respect for the hard work on the diet with all the vegetables you're eating.
@R. AP Bros. Honestly, my favorite of all the shots is your back. This is one of the best backs that I've seen on here in a long time. You got a rare combination of size and cut.
I agree, 100%. Your chest is getting better. But overall, you do look leaner and you look more muscular. I think that you are improving from top to bottom. @R. AP
@R. AP looking great bro! Log is on point!
Looking phenomenal
@R. AP Great work so far bro.....keep killing it........
Thank ya sir!
Thanks brother - gets tedious for sure with all of the prep but it has made it worth it. Focusing on nutrition this year has ROCKETED my off season progress.
Thanks Roy! Cheers mate
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
You have big EVO family supportThanks Roy! Cheers mate
@R. AP the meals are looking on point as usual man! You’re looking really good.
Thanks bro off season going hard
lookin mean bro that's unreal
message @Eddie Haskell I believe bro
I know that kind of sucks but in the end, it's worth it.
17/10/2025 - NBA NATIONALS/ LEAVING MY JOB/ MISSED CHECK IN
First and foremost I wanna give a big thanks to the team over at @Core Pharma , @Core Pharma Rep team for looking after me so well. Their stuff is phenomenal, and their service is second to none.
Man.. What a massive couple of weeks. NBA National championship with a few bronze medals with client S. Lane, over a dozen new Camp Grino members/ clients, still training & doing the dad thing. Missed last weeks logs, I've just been focusing on bringing value to the forum where else I can.
Got my hands on Pokemon Z-A, BF6 and BL4. No time to play them.
Bloods drawn this morning which I should be able to post tonight. Curious to see how the 1:1 Test: EQ looks like for my e2.
Weekend away at Sydney saw a few days of free (clean and conscious) eating and a few days without GH so I'm slowly tapering it back in from 4iu and up a single iu every second day until I get back to 7-8iu.
Prep is only 4 weeks ago sirs so straight back on track and grinding for every gram of contractile tissue I can.
Had a look at my past 48 months recently and I've averaged 125g muscle/ week, NOT factoring the half of that time I was on prep... Close to 250g/ week muscle gain? Nuts.
Let me UGL 24/7 boys
Camp GRINO LFG
No change to nutrition this week, tapering GH back up.
Measurements:
Body weight: 111.0kg (+1.6kg from last check in)
Calves: 43.0cm (+1.0cm from last check in)
Quads: 73.0cm (+1.0cm from last check in)
Glutes: 109.0cm (+2.0cm from last check in)
Waist: 87.0cm (-0.5cm from last check in)
Chest: 133.0cm (+1.0cm from last check in)
Arms: 49cm (-1.0cm from last check in)
Fasted blood glucose - 4.9
Nutrition
Meal one (pre workout) @ 3:30am:
- 100g Jasmine Rice (raw weight)
- 100g banana
- 20g honey
Meal two (breakfast) @ 7:00am:
- 120g granola
- 100g light greek yogurt
- 30g honey
- 70g avocado
- 100g mixed berries
- One scoop (40g) whey protein
Meals three and four (lunch) @ 11:00am and 4:00pm:
- 275g basa
- 300g spud lite
- 100g asparagus
- 100g Pineapple
- 100g Beetroot
- 75g carrots
- 50g pickles
- 10 walnuts
Meal five (dinner) @ 7:30pm
- 230g Turkey Mince
- 5g jasmine rice raw
- 100g asparagus
- 100g capsicum
- 75g carrots
Intra workout:
- 50g carbs from carb powder
Training Split:
Mon: Rest
Tue: Chest/ Shoulders
Wed: Arms
Thur: Back
Fri: Chest/ Shoulders
Sat (today): Legs (starting with calves), hammy focused week.
Supplementation:
- Lions mane
- Berberine
- COQ10
- Curcumin
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Beetroot extract
- Apple cider vinegar w/ apple and ginger
SUPPS DISCOUNT CODE
DN/ NA
Pharma:
- Test: 750mg/ weekly injected EOD
- EQ: 750mg/ weekly injected EOD
- 6iu GH (4iu PM, 2iu IM pre workout) (Tapering since coming back from Syd)
- 5iu novorapid insulin pre workout
Next week:
Maintain nutrition compliance and continue training like an animal.
Sponsored by @Core Pharma
Comprehensive coaching packages available, anonymous or otherwise @ $75/ week all inclusive
- Complete nutrition
- Complete training
- Complete supplementation
- Complete pharma
- Bloodwork analysis
- Posing coaching
- Face to face training
- Daily habits check list
- Weekly comprehensive check in
Current forum/ UGL clients include
- Dino
- LBS
- GILLZEY
- Jayden7569
- Bevun
- Yalko
- Big Labia
- Damoh
- Anomaly
- That Bloke
- S. LANE
- Katsumi
- Dylzy
- REX
- Not Natty Nath
- Charlie
- Big Ben
- Dropped Scone
- Lester
- Nae Nae
- RMZ
- Lil Brodz
- Kiwi Fella
Also programmed for
- Sung Jin Woo
- Poomwah
- Johnny Lad
First and foremost I wanna give a big thanks to the team over at @Core Pharma , @Core Pharma Rep team for looking after me so well. Their stuff is phenomenal, and their service is second to none.
Man.. What a massive couple of weeks. NBA National championship with a few bronze medals with client S. Lane, over a dozen new Camp Grino members/ clients, still training & doing the dad thing. Missed last weeks logs, I've just been focusing on bringing value to the forum where else I can.
Got my hands on Pokemon Z-A, BF6 and BL4. No time to play them.
Bloods drawn this morning which I should be able to post tonight. Curious to see how the 1:1 Test: EQ looks like for my e2.
Weekend away at Sydney saw a few days of free (clean and conscious) eating and a few days without GH so I'm slowly tapering it back in from 4iu and up a single iu every second day until I get back to 7-8iu.
Prep is only 4 weeks ago sirs so straight back on track and grinding for every gram of contractile tissue I can.
Had a look at my past 48 months recently and I've averaged 125g muscle/ week, NOT factoring the half of that time I was on prep... Close to 250g/ week muscle gain? Nuts.
Let me UGL 24/7 boys
Camp GRINO LFG
No change to nutrition this week, tapering GH back up.
Measurements:
Body weight: 111.0kg (+1.6kg from last check in)
Calves: 43.0cm (+1.0cm from last check in)
Quads: 73.0cm (+1.0cm from last check in)
Glutes: 109.0cm (+2.0cm from last check in)
Waist: 87.0cm (-0.5cm from last check in)
Chest: 133.0cm (+1.0cm from last check in)
Arms: 49cm (-1.0cm from last check in)
Fasted blood glucose - 4.9
Nutrition
Meal one (pre workout) @ 3:30am:
- 100g Jasmine Rice (raw weight)
- 100g banana
- 20g honey
Meal two (breakfast) @ 7:00am:
- 120g granola
- 100g light greek yogurt
- 30g honey
- 70g avocado
- 100g mixed berries
- One scoop (40g) whey protein
Meals three and four (lunch) @ 11:00am and 4:00pm:
- 275g basa
- 300g spud lite
- 100g asparagus
- 100g Pineapple
- 100g Beetroot
- 75g carrots
- 50g pickles
- 10 walnuts
Meal five (dinner) @ 7:30pm
- 230g Turkey Mince
- 5g jasmine rice raw
- 100g asparagus
- 100g capsicum
- 75g carrots
Intra workout:
- 50g carbs from carb powder
Training Split:
Mon: Rest
Tue: Chest/ Shoulders
Wed: Arms
Thur: Back
Fri: Chest/ Shoulders
Sat (today): Legs (starting with calves), hammy focused week.
Supplementation:
- Lions mane
- Berberine
- COQ10
- Curcumin
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Beetroot extract
- Apple cider vinegar w/ apple and ginger
SUPPS DISCOUNT CODE
DN/ NA
Pharma:
- Test: 750mg/ weekly injected EOD
- EQ: 750mg/ weekly injected EOD
- 6iu GH (4iu PM, 2iu IM pre workout) (Tapering since coming back from Syd)
- 5iu novorapid insulin pre workout
Next week:
Maintain nutrition compliance and continue training like an animal.
Sponsored by @Core Pharma
Comprehensive coaching packages available, anonymous or otherwise @ $75/ week all inclusive
- Complete nutrition
- Complete training
- Complete supplementation
- Complete pharma
- Bloodwork analysis
- Posing coaching
- Face to face training
- Daily habits check list
- Weekly comprehensive check in
Current forum/ UGL clients include
- Dino
- LBS
- GILLZEY
- Jayden7569
- Bevun
- Yalko
- Big Labia
- Damoh
- Anomaly
- That Bloke
- S. LANE
- Katsumi
- Dylzy
- REX
- Not Natty Nath
- Charlie
- Big Ben
- Dropped Scone
- Lester
- Nae Nae
- RMZ
- Lil Brodz
- Kiwi Fella
Also programmed for
- Sung Jin Woo
- Poomwah
- Johnny Lad
Attachments
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Strong overall update. The new 1:1 test to EQ setup looks well balanced, how are your joints? and tapering GH back up gradually from 4 to 8 IU is the right way to avoid water rebound while keeping sleep quality high.
You’re filling out fast at 111 kg and holding tight through the waist, so the adjustments are working
any big EVO winners at the nationals? @R. AP
@R. AP the different meals look fantastic. Lots of whole foods coming in here. That's the key to growing a nice physique like you have.
bros dayum you got tons of clients. nice job. glad you helping out the EVO family @R. AP
posting routine looks great. you have some good looking cuts to your muscles @R. AP can definitely tell that you do a good job training your core as well.
@R. AP This is an impressive update right here. You post up some incredible pictures of yourself. I love that you not only talk the talk but you also walk the walk.
I like your fifth dinner. Mixing in the turkey sounds really like Thanksgiving. Perfect meal with the rice and carbs. @R. AP
24/10/2025 - END OF THE PUSH PHASE! HEALTH PHASE BEGINS
First and foremost I wanna give a big thanks to the team over at @Core Pharma , @Core Pharma Rep team for looking after me so well. Their stuff is phenomenal, and their service is second to none.
An awesome week for progress - chest up significantly. This marks the end of the push phase though. I'll maintain this log for my health phase, and start a new log for prep. BRING ON THE PRO CARD SONS.
I've also handed in my notice at the gym and will be coaching full time from the 3rd. More time for coaching. More time for fam. More time for bodybuilding. More time for me. Cannot explain how excited I am for this next leg.
Camp GRINO LFG
No change to nutrition this week, GH at the regular 6iu
Measurements:
Body weight: 110.7kg (-0.3kg from last check in)
Calves: 42.5cm (-0.5cm from last check in)
Quads: 72.5cm (-0.5cm from last check in)
Glutes: 109.0cm (no change from from last check in)
Waist: 87.0cm (no change from last check in)
Chest: 134.5cm (+1.5cm from last check in)
Arms: 49.5cm (+0.5cm from last check in)
Fasted blood glucose - 4.7
Nutrition
Meal one (pre workout) @ 3:30am:
- 100g Jasmine Rice (raw weight)
- 100g banana
- 20g honey
Meal two (breakfast) @ 7:00am:
- 120g granola
- 100g light greek yogurt
- 30g honey
- 70g avocado
- 100g mixed berries
- One scoop (40g) whey protein
Meals three and four (lunch) @ 11:00am and 4:00pm:
- 275g basa
- 300g spud lite
- 100g asparagus
- 100g Pineapple
- 100g Beetroot
- 75g carrots
- 50g pickles
- 10 walnuts
Meal five (dinner) @ 7:30pm
- 230g Turkey Mince
- 5g jasmine rice raw
- 100g asparagus
- 100g capsicum
- 75g carrots
Intra workout:
- 50g carbs from carb powder
Training Split:
Mon: Rest
Tue: Chest/ Shoulders
Wed: Arms
Thur: Back
Fri: Chest/ Shoulders
Sat (today): Legs (starting with calves), hammy focused week.
Supplementation:
- Lions mane
- Berberine
- COQ10
- Curcumin
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Beetroot extract
- Apple cider vinegar w/ apple and ginger
SUPPS DISCOUNT CODE
DN/ NA
Pharma:
- Test: 750mg/ weekly injected EOD
- EQ: 750mg/ weekly injected EOD
- 6iu GH (4iu PM, 2iu IM pre workout) (Tapering since coming back from Syd)
- 5iu novorapid insulin pre workout
Next week:
Kick off health phase where PED's are back to a cruise (200mg test, no EQ, 2iuGH) and food is lowered somewhat to help prevent additional fat gain.
Sponsored by @Core Pharma
Comprehensive coaching packages available, anonymous or otherwise @ $75/ week all inclusive
- Complete nutrition
- Complete training
- Complete supplementation
- Complete pharma
- Bloodwork analysis
- Posing coaching
- Face to face training
- Daily habits check list
- Weekly comprehensive check in
Current forum/ UGL clients include
- Dino
- LBS
- GILLZEY
- Jayden7569
- Bevun
- Yalko
- Big Labia
- Damoh
- Anomaly
- That Bloke
- S. LANE
- Katsumi
- Dylzy
- REX
- Not Natty Nath
- Charlie
- Big Ben
- Dropped Scone
- Lester
- Nae Nae
- RMZ
- Lil Brodz
- Kiwi Fella
- Muddy
- jacked Potato
- A
- Gazza
- Michael C
Also programmed for
- Sung Jin Woo
- Poomwah
- Johnny Lad
First and foremost I wanna give a big thanks to the team over at @Core Pharma , @Core Pharma Rep team for looking after me so well. Their stuff is phenomenal, and their service is second to none.
An awesome week for progress - chest up significantly. This marks the end of the push phase though. I'll maintain this log for my health phase, and start a new log for prep. BRING ON THE PRO CARD SONS.
I've also handed in my notice at the gym and will be coaching full time from the 3rd. More time for coaching. More time for fam. More time for bodybuilding. More time for me. Cannot explain how excited I am for this next leg.
Camp GRINO LFG
No change to nutrition this week, GH at the regular 6iu
Measurements:
Body weight: 110.7kg (-0.3kg from last check in)
Calves: 42.5cm (-0.5cm from last check in)
Quads: 72.5cm (-0.5cm from last check in)
Glutes: 109.0cm (no change from from last check in)
Waist: 87.0cm (no change from last check in)
Chest: 134.5cm (+1.5cm from last check in)
Arms: 49.5cm (+0.5cm from last check in)
Fasted blood glucose - 4.7
Nutrition
Meal one (pre workout) @ 3:30am:
- 100g Jasmine Rice (raw weight)
- 100g banana
- 20g honey
Meal two (breakfast) @ 7:00am:
- 120g granola
- 100g light greek yogurt
- 30g honey
- 70g avocado
- 100g mixed berries
- One scoop (40g) whey protein
Meals three and four (lunch) @ 11:00am and 4:00pm:
- 275g basa
- 300g spud lite
- 100g asparagus
- 100g Pineapple
- 100g Beetroot
- 75g carrots
- 50g pickles
- 10 walnuts
Meal five (dinner) @ 7:30pm
- 230g Turkey Mince
- 5g jasmine rice raw
- 100g asparagus
- 100g capsicum
- 75g carrots
Intra workout:
- 50g carbs from carb powder
Training Split:
Mon: Rest
Tue: Chest/ Shoulders
Wed: Arms
Thur: Back
Fri: Chest/ Shoulders
Sat (today): Legs (starting with calves), hammy focused week.
Supplementation:
- Lions mane
- Berberine
- COQ10
- Curcumin
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Beetroot extract
- Apple cider vinegar w/ apple and ginger
SUPPS DISCOUNT CODE
DN/ NA
Pharma:
- Test: 750mg/ weekly injected EOD
- EQ: 750mg/ weekly injected EOD
- 6iu GH (4iu PM, 2iu IM pre workout) (Tapering since coming back from Syd)
- 5iu novorapid insulin pre workout
Next week:
Kick off health phase where PED's are back to a cruise (200mg test, no EQ, 2iuGH) and food is lowered somewhat to help prevent additional fat gain.
Sponsored by @Core Pharma
Comprehensive coaching packages available, anonymous or otherwise @ $75/ week all inclusive
- Complete nutrition
- Complete training
- Complete supplementation
- Complete pharma
- Bloodwork analysis
- Posing coaching
- Face to face training
- Daily habits check list
- Weekly comprehensive check in
Current forum/ UGL clients include
- Dino
- LBS
- GILLZEY
- Jayden7569
- Bevun
- Yalko
- Big Labia
- Damoh
- Anomaly
- That Bloke
- S. LANE
- Katsumi
- Dylzy
- REX
- Not Natty Nath
- Charlie
- Big Ben
- Dropped Scone
- Lester
- Nae Nae
- RMZ
- Lil Brodz
- Kiwi Fella
- Muddy
- jacked Potato
- A
- Gazza
- Michael C
Also programmed for
- Sung Jin Woo
- Poomwah
- Johnny Lad
Attachments
love the update brother, looking phenomenal
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