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I respect the honesty on your log, too. Many people try and lie and they leave out when they don't do something right. But it's good to hold yourself accountable and be honest about it.
It took me a while to learn this but I’m better off now
@Alex1909 awesome log right here! Very consistent!Week 3,4/12 log:
Doing both weeks 3 and 4 together as work has been hectic and it was quite difficult to gather any free time outside of work and gym to log last week.
Last week I finally dropped under 90kg for the first time in almost 2 years (Reta and discipline doing its work). Last week I was 89.5kg fasted, this week I’m sitting at 88.5kg fasted. Energy in general is going up, strength in the gym has taken a hit on the other hand. Small PO wins still, but I feel like my gym endurance has gone down. Intensity has gone up which could be the variable for endurance loss.
Diet has been quite good last week and this week, still eating mostly the same foods everyday, ie: Yogurt/Chicken Breast/Lean beef mince/Veg Protein powder/Eggs with a mixture of veggies and 100g rice portions. (1900-2100cals)
Also would like to be transparent about my coach, I’ve taken it upon myself to go solo for awhile, Gains Man has been wonderful and has set my on the right track, hence going forth I’ll start a lean growth phase once this 12 weeks is up and start eating in a small surplus again.
Have been super consistent with training, not many days off and have really increased core exercises and cardio to a more regular part of training rather than making specific AB/Cardio days. Keeping me accountable and easier to manage. 10 weeks challenge is also coming to an end, will send updates once everything is over.
Traning schedule for both weeks as follows:
Week 3: Traning till failure emphasis on last sets, leading sets aiming for 12-15 reps with good form.
Monday 27/1
Shoulders
Shoulder press machine, 2-3 warmup sets of 50-70% of max.
1 set to failure/ish 54.5kgx13
BB front raise 4 sets of slow good form 12.5kgx15-20.
Cable lateral raises 4 sets of 5kgx12-14
Rear delt reverse flys 4 sets of 35kgx15-18
Face pulls high set 4 sets of 20kgx15
Crunches 3 sets 30/33/36
Stationary bike 30 minutes/11.5KM/220cals
Wednesday 29/1
Chest
Incline DB press, 2 warmup sets of 60%
2 sets till failure 35kgx7.
Incline chest press machine, 2 warmup sets
1 set till failure 42.5kgx7.
Pec deck 3 sets of 45kgx13.
3 sets of chest dips 20/20/20
DB pullover 3 x sets of 60%, 1 set till failure 27.5kgx10.
3 sets of push ups 12/12/14
Treadmill 30 minutes
Thursday 30/1
Back
3 sets of pull ups 20/12/12
Cable lateral pull down, 3 sets of 60%
1 set till failure 90kgx6.
Reverse grip pull down machine 2 x sets of 70%
1 set of 80% 60kgx13.
T bar chest supported row 3 sets of 50%
1 set till failure 40kgx10
ISO lateral row machine, 3 sets of 60%
1 set till failure 80kgx10
Seated row, shoulder width bar, 3 sets of 60%
1 set till failure 70kgx9
DB shrugs (drop set) 32kg/24kg/16kgx13
3 sets of lying leg raises 25/26/28
Friday 31/1
Shoulders
Overhead press machine, 3 sets of 50-60%
1 set till failure 58.5x8
BB front raise, 3 sets 50-70%
Last set 20kgx13
Cable lateral raises 4 sets of 5kgx12-15
Rear delt reverse flys 4 sets of 35kgx15
Face pulls high, (drop setx4) 22kg/20kg/17kg/15kgx12-15
Saturday 1/2
Cardio/Abs
Crunches x 3 sets 20/20/20 superset
Lying leg raises x 3 sets 20/20/20 superset
Stationary bike 1 hour/19km/430cals
Sunday 2/2
Arms
Tricep press down machine
3 sets of 60%
1 set till failure 95kgx12
Tricep push down V bar, 3 sets of 50%
1 set of 75% 32kgx15
DB Single arm tricep extension 4 sets of 60%, 7kgx12
DB bicep curls, 3 sets of 50%
1 set of 70% 15kgx13
BB preacher curls, 3 sets of 40-60%
1 set till failure 35kgx6
Cable hammer curls, 3 sets of 40-60%
1 set of 70% 30kgx16
Crunches x 3 sets 30/32/35
Week 4 traning : Failure emphasis with some but a slight reload on others to keep adaptation happening and avoiding plateaus as deficit is taking its toll. Reta has slightly shunned appetite.
Monday 3/2
Chest
Incline DB bench press
1 set of 50%
2 sets of 35kgx7
1 set till max failure 37.5kgx2
Incline chest press machine, 3 sets of 50%
1 set till failure 45kgx6
Pec deck 2 sets of 70%
1 set of 80% 45kgx13
Chest dips 3 sets 20/20/20
DB pullover 4 sets of 60% 20kgx15
Push ups x 3 sets 12/12/14
DB shrugs (drop set) x 3 30kg/25kg/15kgx12
Treadmill 30 minutes 2.8km/170cals
Tuesday 4/2
Back
Pull ups x 3 sets 20/12/12
Cable lateral pull down
3 sets of 60%
1 set of 80% 80kgx10
Reverse grip pull down machine 3 sets of 60%
1 set of 80% 70kgx14
T Bar chest supported row 3 sets of 50%
1 set till failure 40kgx10
ISO lateral row machine 3 sets of 50-60%
1 set of 80% 72.5kgx12
Seated Cable row machine shoulder width 4 sets of 60% 50kgx12
DB shrugs (drop set) 32kg/24kg/16kgx13
Lying leg raises 3 sets 22/20/26
Treadmill 30 minutes 2.5KM/120cals
Wednesday 5/2
Shoulders
Overhead shoulder press machine 4 sets of 60% 32kgx12
BB front raise 4 sets of 60% 20kgx13
Cuff Cable lateral raises 4 sets 5kgx13-15
Rear delt reverse flys 4 sets of 75% 40kgx12
Face pull high set (drop setx4) 70%60%50%40% 22kg/20kg/17kg/15kgx15
Friday 7/2
Arms
Tricep push down machine 3 sets of 60%x15
1 set of 85% 95kgx13
Tricep push down V bar 3 sets of 50%x15-20
1 set of 85% 36kgx13
DB single arm tricep extension 2 sets of 70%x12
2 sets of 85% 9kgx12
Bicep curl machine 3 sets of 60%x15
1 set of 75% 35kgx11
BB preacher curls 2 sets of 50% 1 set of 70% 1 set of 90% 35kgx6
Hammer curls preacher machine 3 sets of 60%
1 set of 75% 32.5kgx12
Crunches x 3 sets 40/35/37
Saturday 8/2
Chest/Played local sport for 2 hours
DB incline bench press 2 warmup sets of 60%
35kg/35kgx8/7 90%
Drop set of 25kgx10 to finish
Incline chest press machine 4 sets of 50%x15 20kg
Pec deck 4 sets of 60%x13 40kg
Chest dips x 3 sets 20/20/20
DB pullovers x 4 sets of 60% 20kgx-12-17
DB shrugs (dropsetx3) 30kg/25kg/15kgx12
Treadmill x 30 minutes 2.8km/175cals
Sunday 9/2 rest day
Rest day, hungover as fuck, partied hard as it had been months and the missus needed a night out as well!.
Has been a great fortnight and Sassy’s products are working wonders for my body. Not many pic updates this fortnight, will make up for it
Next week and share more photos. ABs are looking the best they have in years and I’m getting quite a few compliments at the gym from mates. (Looking lean). Ideally I want to get to 85kg within the next 8 weeks and then I can start eating in a surplus again and hopefully pack on some lean quality tissue.
Thanks again to everyone for their continued support and feedback/criticism, keeps me on track and accountable. Always learning and adapting.
Definitely need to work on my photo skills, still self conscious as fuck and hate close ups.
Cheers mate, will do! I don’t go out or even drink much at all!
Hey mate, playing baseball at the moment haha. Almost count it as a cardio day sometimes.
Thanks legend!
Always
Week 5 of log:
Fasted weight 85kg 21/2/25
Has been a good consistent week with training, nutrition has been very clean but not the same meals as I’ve been having. Have stopped counting calories and being so strict on the same meals to outweigh the diet fatigue and stay on track.
Reta has appetite on a stranglehold but am still able to eat reasonable portions, keeping protein high, fats low carbs medium ratio/percentage wise.
Sleep has been better but gym endurance and strength has gone down at least 20-25%, possibly due to the rapid weight loss and lower carb intake?
Here’s the traning week as follows, focus was more volume with lower weight to really target intended muscles. (Form focused)
Monday, Back/Bi’s:
Assisted pull ups x 3 sets
Cable lateral pull downs
3 x sets 60% x 12
1 x set 80% x 8
Reverse grip pulldown machine
3 x sets 70% x 15-18
ISO lateral row
3 x sets 60% x 15-18
T-Bar chest supported row
2 x sets 50% x 17
1 x set 80% x 10
BB bicep curls
2 x sets 60% x 20
1 x set 75% x 15
1 x set 65% x 13
DB hammer curls
3 x sets 60% x 12-15
1 x set 70% x 18
Tuesday/shoulders: sports traning also
Overhead press machine
3 x sets 50% x 15
1 x set 85% x 10
DB front raise underhand
4 x sets 60% x 15
Cable lateral raise
4 x sets 65% x 12
Rear delt reverse flys
4 x sets 65% x 12-15
Face pulls
4 x sets drop set. 80%/70%/60%/50%
Treadmill 10 minutes
Wednesday Cardio/Abs:
Cable crunch superset
2 x sets 60% x 20-22
2 x sets 70% x 20-22
Lying leg raise superset
3 x sets of 20
Stationary bike 30 minutes 225 Cals
Treadmill 30 minutes 180 Cals
Friday/Arms:
Tricep press down
3 x sets 60% x 18
1 x set 80% x 15
B- Strap pull downs
3 x sets 50% x 15
1 x set 80% x 12
DB Single arm tricep extensions
4 x sets 70% x 12-14
Bicep curl machine high set
4 x sets 70% x 12
Seated incline DB curls
4 x sets 70% x 12
Cable Hammer curls
3 x sets 60% x 15
1 x set 80% x 12
3 x sets crunches
40/35/37
Saturday/Chest: (fatigued)
DB incline press
2 x sets 50% x 12
1 x set 90% x 8
Incline chest press machine
3 x sets 60% x 13
Cable flys
2 x sets 60% x 13
1 x set 70% x 12
Chest dips assisted
3 x sets
DB pullovers
4 x sets 50% x 15
Pushups
3 x sets
DB shrugs dropset
3 x sets
80%/70%/50%
Treadmill 30 minutes 175 Cals
Played local sport for 90 minutes
Weekly conclusion:
Cardio has been a little light and hydration off, upping again next week. Reta is doing is work in the leanest I’ve been in a very long time, can’t wait to start eating in a clean 200-500+ surplus and start growing again. Goal weight is now about 80kg and then I’ll go back up to 90ish.
Sassy’s products are working their magic, I feel as if the primo/HGH has really kept my composition at a good level without losing too much quality tissue, happy with where things are going. Pictures are about 4/8 months apart also. 103kg one was a very bad peak bulk lol.
Fasted weight 85kg 21/2/25
Has been a good consistent week with training, nutrition has been very clean but not the same meals as I’ve been having. Have stopped counting calories and being so strict on the same meals to outweigh the diet fatigue and stay on track.
Reta has appetite on a stranglehold but am still able to eat reasonable portions, keeping protein high, fats low carbs medium ratio/percentage wise.
Sleep has been better but gym endurance and strength has gone down at least 20-25%, possibly due to the rapid weight loss and lower carb intake?
Here’s the traning week as follows, focus was more volume with lower weight to really target intended muscles. (Form focused)
Monday, Back/Bi’s:
Assisted pull ups x 3 sets
Cable lateral pull downs
3 x sets 60% x 12
1 x set 80% x 8
Reverse grip pulldown machine
3 x sets 70% x 15-18
ISO lateral row
3 x sets 60% x 15-18
T-Bar chest supported row
2 x sets 50% x 17
1 x set 80% x 10
BB bicep curls
2 x sets 60% x 20
1 x set 75% x 15
1 x set 65% x 13
DB hammer curls
3 x sets 60% x 12-15
1 x set 70% x 18
Tuesday/shoulders: sports traning also
Overhead press machine
3 x sets 50% x 15
1 x set 85% x 10
DB front raise underhand
4 x sets 60% x 15
Cable lateral raise
4 x sets 65% x 12
Rear delt reverse flys
4 x sets 65% x 12-15
Face pulls
4 x sets drop set. 80%/70%/60%/50%
Treadmill 10 minutes
Wednesday Cardio/Abs:
Cable crunch superset
2 x sets 60% x 20-22
2 x sets 70% x 20-22
Lying leg raise superset
3 x sets of 20
Stationary bike 30 minutes 225 Cals
Treadmill 30 minutes 180 Cals
Friday/Arms:
Tricep press down
3 x sets 60% x 18
1 x set 80% x 15
B- Strap pull downs
3 x sets 50% x 15
1 x set 80% x 12
DB Single arm tricep extensions
4 x sets 70% x 12-14
Bicep curl machine high set
4 x sets 70% x 12
Seated incline DB curls
4 x sets 70% x 12
Cable Hammer curls
3 x sets 60% x 15
1 x set 80% x 12
3 x sets crunches
40/35/37
Saturday/Chest: (fatigued)
DB incline press
2 x sets 50% x 12
1 x set 90% x 8
Incline chest press machine
3 x sets 60% x 13
Cable flys
2 x sets 60% x 13
1 x set 70% x 12
Chest dips assisted
3 x sets
DB pullovers
4 x sets 50% x 15
Pushups
3 x sets
DB shrugs dropset
3 x sets
80%/70%/50%
Treadmill 30 minutes 175 Cals
Played local sport for 90 minutes
Weekly conclusion:
Cardio has been a little light and hydration off, upping again next week. Reta is doing is work in the leanest I’ve been in a very long time, can’t wait to start eating in a clean 200-500+ surplus and start growing again. Goal weight is now about 80kg and then I’ll go back up to 90ish.
Sassy’s products are working their magic, I feel as if the primo/HGH has really kept my composition at a good level without losing too much quality tissue, happy with where things are going. Pictures are about 4/8 months apart also. 103kg one was a very bad peak bulk lol.
Attachments
good week you looking like conditioning is improving nicely @Alex1909 powaaa top
Week 6/12 of log:
Fasted weight: 85.5kg
Calories p/d: 1900ish. 220/120/70
PED update: Test E/Primo 500/400 ED
Peptides: HGH/Reta 2.5IU ED/2 mg p/w
Has been a reasonable week, work has been busy so meal prep has been a little low, but still eating clean and aiming for macros for about 90% accuracy. Traning has been solid, sleep has been great for once and hydration on point at a minimum 3.5lt per day.
Strength is staying steady with some glimpses of PO at top sets, endurance is a little lower than usual, lower carb intake is taking its toll and BP has been a little high still. Fatigue is definitely up so management of that could’ve been better.
Promo is drying me out and pumps have been insane, mind to muscle connection is getting so much better with all my traning, still pushing hard on top sets after good warmups.
Weekly traning as follows, had a few extra days off due to recovery and fatigue management.
Tuesday/Back & BI’s:
3 x sets of pull ups
15/15/11
Cable lateral pull downs
3 x sets of 50% x 15
1 x set of 75% x 10
Reverse grip pulldown machine
3 x sets of 50% x 12-15
1 x set of 75% x 13
T Bar row chest supported
3 x sets of 50% x 14
1 x set of 80% x 11
ISO lateral row machine
3 x sets of 50%
1 x set of 85% x 9
Seated cable rows shoulder width bar
3 x sets of 50% x 13
1 x set of 70% x 11
DB shrugs
Drop set 80% 60% 40% x 13
Bicep curl machine
50-60% x 15 x 4 sets
DB hammer curls
60% x 13 x 4 sets
BB preacher curls
80% x 12/10 x 2 sets
85% x 7
Single arm preachers
15kg x 60% x 3 sets
Tricep push downs B strap
3 x 50% x 15-17
1 x 80% x 13
Lying leg raise x 3 sets
25/26/25
Treadmill 30 minutes 180 cals
Wednesday/Shoulders:
Overhead press machine
3 x 50% x 13
1 x 85% x 8
DB front raise underhand grip
4 x sets 60% x 15
Cable lateral raise
4 x sets 65% x 12
Rear delt reverse fly cables single arm
4 x sets 60% x 12
Plate loaded lateral raise machine
3 x sets 65% x 12
Treadmill 10 minutes
Saturday/Arms/Double game of local sport
(Insane day)
Tricep press down machine
3 x sets 60% x 15
1 x set 90% x 9
Tricep push down B straps
4 sets 60% x 14
Close grip bench press
1 x set 40% x 20
1 x set 50% x 15
1 x set 60% x 13
1 x set 70% x 10
High set bicep curl machine
2 x sets 50% x 15
1 x set 60% x 13
1 x set 75% x 12
Seated incline DB curls
3 x sets 70 x 12
1 x set 80% x 10
Hammer curls on preacher machine
2 x sets 50% x 18
1 x set 60% x 16
1 x set 70% x 14
Leg raise on bench with DB between feet 5kg
3 x sets of 15
DB shrugs
2 x sets 50% x 15/16
1 x set 85% x 11
That concludes week 6, fatigue was high but effort was higher. Sassy’s products are keeping me on the ball no matter what situation I’m in. Need to Dial back into my diet and up the carbs to keep endurance and energy high, feeling very lean but also weak.
Thanks for continued support from the community, means allot and thanks for following my journey.
Fasted weight: 85.5kg
Calories p/d: 1900ish. 220/120/70
PED update: Test E/Primo 500/400 ED
Peptides: HGH/Reta 2.5IU ED/2 mg p/w
Has been a reasonable week, work has been busy so meal prep has been a little low, but still eating clean and aiming for macros for about 90% accuracy. Traning has been solid, sleep has been great for once and hydration on point at a minimum 3.5lt per day.
Strength is staying steady with some glimpses of PO at top sets, endurance is a little lower than usual, lower carb intake is taking its toll and BP has been a little high still. Fatigue is definitely up so management of that could’ve been better.
Promo is drying me out and pumps have been insane, mind to muscle connection is getting so much better with all my traning, still pushing hard on top sets after good warmups.
Weekly traning as follows, had a few extra days off due to recovery and fatigue management.
Tuesday/Back & BI’s:
3 x sets of pull ups
15/15/11
Cable lateral pull downs
3 x sets of 50% x 15
1 x set of 75% x 10
Reverse grip pulldown machine
3 x sets of 50% x 12-15
1 x set of 75% x 13
T Bar row chest supported
3 x sets of 50% x 14
1 x set of 80% x 11
ISO lateral row machine
3 x sets of 50%
1 x set of 85% x 9
Seated cable rows shoulder width bar
3 x sets of 50% x 13
1 x set of 70% x 11
DB shrugs
Drop set 80% 60% 40% x 13
Bicep curl machine
50-60% x 15 x 4 sets
DB hammer curls
60% x 13 x 4 sets
BB preacher curls
80% x 12/10 x 2 sets
85% x 7
Single arm preachers
15kg x 60% x 3 sets
Tricep push downs B strap
3 x 50% x 15-17
1 x 80% x 13
Lying leg raise x 3 sets
25/26/25
Treadmill 30 minutes 180 cals
Wednesday/Shoulders:
Overhead press machine
3 x 50% x 13
1 x 85% x 8
DB front raise underhand grip
4 x sets 60% x 15
Cable lateral raise
4 x sets 65% x 12
Rear delt reverse fly cables single arm
4 x sets 60% x 12
Plate loaded lateral raise machine
3 x sets 65% x 12
Treadmill 10 minutes
Saturday/Arms/Double game of local sport
(Insane day)
Tricep press down machine
3 x sets 60% x 15
1 x set 90% x 9
Tricep push down B straps
4 sets 60% x 14
Close grip bench press
1 x set 40% x 20
1 x set 50% x 15
1 x set 60% x 13
1 x set 70% x 10
High set bicep curl machine
2 x sets 50% x 15
1 x set 60% x 13
1 x set 75% x 12
Seated incline DB curls
3 x sets 70 x 12
1 x set 80% x 10
Hammer curls on preacher machine
2 x sets 50% x 18
1 x set 60% x 16
1 x set 70% x 14
Leg raise on bench with DB between feet 5kg
3 x sets of 15
DB shrugs
2 x sets 50% x 15/16
1 x set 85% x 11
That concludes week 6, fatigue was high but effort was higher. Sassy’s products are keeping me on the ball no matter what situation I’m in. Need to Dial back into my diet and up the carbs to keep endurance and energy high, feeling very lean but also weak.
Thanks for continued support from the community, means allot and thanks for following my journey.
100% mate, diet has let me down lately. Getting back on track I promise you that@Alex1909 week 6 in the books brobut you gotta dial up the diet get more jacked and shredded imo
