Approved Log Bodybuilding Cycle Training Log

[agung-yeti]

Hi Evo!

I've very recently come across this forum, and was inspired by all of the logs on here to start documenting my own journey too.​

---

▸ BACKGROUND

I had an injury during a military exercise when I was 19 that resulted in a complete tear of my TFCC & EPL and my medical discharge. I spent 16 months in physical therapy before I had functional use of my wrist again (curling a whopping 1kg dumbbell), and shortly after I was cleared for light gym duties I got to work researching and rehabilitating my wrist. Off the back of this, I got into hypertrophy and strength training to re-gain some ability, as I was mid 60kgs and had just the one useful hand for over a year. Like many of us, training turned into an outlet for me, and I fell in love with the process and seeing change in my physique. I started taking things more seriously around 2021, but in all honesty it's probably taken me until this year to actually hold myself accountable to ticking the boxes daily across all areas. Nowadays bodybuilding is my obsession outside of my work.

---

▸ OBJECTIVE

To take my physique as far as my genetics will allow. My aim with this log is to document at least until my True Novice season within the IFBB.

---

▸ CURRENT STATS

AGE 25 YRS​

HEIGHT 181 CM​

WEIGHT 103 KG​

BODY FAT TBD %​

---

▸ NUTRITION & MACROS

TRAINING DAYS Calories: 2,778 kcal Protein: 194 g Carbs: 395 g Fat: 46 g

REST DAYS Calories: 2,752 kcal Protein: 219 g Carbs: 343 g Fat: 55 g

* Will be experimenting with nutrition configuration in the next few weeks.

---

▸ TRAINING SPLIT

01 Push
02 Pull
03 Quad-Focused Legs
04 Rest
05 Upper
06 Posterior Chain
07 Rest

---

▸ CARDIO, VITALS & RECOVERY

DAILY STEPS 12,000	LISS CARDIO 50 min / ~130bpm	FLUID INTAKE 4.5 – 5 L / day
SLEEP 7 – 8 hrs	DEEP / REM ~2 hrs each	RESTING HR 62 bpm
BLOOD PRESSURE 121 / 62 (mild genetic systolic dysfunction)

---

▸ ANCILLARIES & SUPPLEMENTS

· Telmisartan 40mg	· Rosuvastatin 5mg
· Zinc Picolinate 50mg	· Vitamin D3 + K2 10,000iu
· CoQ10 200mg	· Omega-3 6,000mg
· Creatine 10g	· Taurine 10g
· Glutamine 10g	· Berberine 200mg (pre-M1)
· Magnesium Glycinate 800mg	· Vitamin C 2,000mg
· Colostrum 5g

---

▸ PERFORMANCE ENHANCEMENT

Testosterone Enanthate Pinned ED	200mg / wk
Masteron Propionate Pinned ED	200mg / wk
Human Growth Hormone Pinned Pre-Bed	6 iu

---

Once I have my black backdrop from Amazon I will post check-in shots along with these updates weekly. For now, I've uploaded an idea of my journey so far — 2022 → 2026

 

[agung-yeti]

I'm having some bloods done within the next fortnight(ish) as well as an ECG - which I'm stoked about since I had a handful of poor experiences with doctors over the last 6 months trying to get an ECG done.

 

[agung-yeti]

Latest set of fasted photos from this morning at 101kg - will attach as part of the weekly log from next week.

 

[agung-yeti]

Weekly Update - Week 2

Check-in #2 | Cut Phase | Technically not...been 11 days but will reign it in to weekly updates here on out.​

---

▸ WEIGHT & COMPOSITION

LAST WEEK 100.3 KG​

THIS WEEK 99.1 KG​

CHANGE - 1.2 KG​

Scale is moving in the right direction after sitting on 100.3kg for nearly a week - the calorie reduction has done the job. Visual changes are apparent and despite a stressful environment outside of the gym at the moment, drive and motivation remain high.

---

▸ TRAINING

Week 3 or 4 into the current training split and thoroughly enjoying it. Recovery between sessions is excellent - no noticeable fatigue carrying over. I'm consistently hitting the top end of my rep ranges across most movements, so load progression is on the horizon. That said, the focus right now is on technique and execution. No point chasing heavier weights if the target muscle isn't doing the work. Still working out the kinks on the hinge pattern; currently running the Smith RDL but not fully satisfied with the set-up yet. Something to keep refining.

---

▸ NUTRITION & MACROS

CALORIES ~2,560 KCAL​

PROTEIN ~204 G​

CARBS ~328 G​

FAT ~42 G​

Calories reduced after a week-long stall at 100.3kg. Running a carb cycling set-up which I'm enjoying tinkering with. Adherence was 100% compliant this week though I had to condense 3 meals into a 2-3 hour window one day due to a packed schedule. Hunger has been high, energy solid throughout.

---

▸ CARDIO & STEPS

DAILY STEPS 12,000+ (1 day @ 11k)

WEEKLY CARDIO ~150 min (target: 120–160 min)

MODALITY LISS / Elliptical ~130bpm

Steps target hit every day bar one (11k vs 12k). Weekly cardio volume came in at ~150 minutes - sitting nicely in the 120-160 minute weekly target range. This is the benchmark I'll be tracking against going forward.

---

▸ SUPPLEMENT & PROTOCOL UPDATES

ADDITIONS THIS WEEK

Retatrutide Hunger management	2mg
Modafinil Weekend - extended work block (6-8hrs on my business)	100mg
Injectable L-Carnitine Several times this week - absolute menace to pin	600mg

---

▸ RECOVERY & WELLBEING

Sleep quality has been inconsistent this week... 4 to 5 wakeups most nights despite maintaining a solid routine. Attributing it to external stress at the moment and keeping a close eye on it but everything else is tracking well; energy, mood, and gym performance have all remained strong.

---

▸ PROGRESS PHOTOS

[ Photos attached below ]

---

Thanks for reading, will check back in next week. Still a work in progress but the trajectory is good and the process is genuinely enjoyable right now. Need to sort out my life and get a good day each week that I can commit to updating my log here. Thinking it might be a Wednesday each week.

 

[LevButlerov]

Hi Evo!

I've very recently come across this forum, and was inspired by all of the logs on here to start documenting my own journey too.​

---

▸ BACKGROUND

I had an injury during a military exercise when I was 19 that resulted in a complete tear of my TFCC & EPL and my medical discharge. I spent 16 months in physical therapy before I had functional use of my wrist again (curling a whopping 1kg dumbbell), and shortly after I was cleared for light gym duties I got to work researching and rehabilitating my wrist. Off the back of this, I got into hypertrophy and strength training to re-gain some ability, as I was mid 60kgs and had just the one useful hand for over a year. Like many of us, training turned into an outlet for me, and I fell in love with the process and seeing change in my physique. I started taking things more seriously around 2021, but in all honesty it's probably taken me until this year to actually hold myself accountable to ticking the boxes daily across all areas. Nowadays bodybuilding is my obsession outside of my work.

---

▸ OBJECTIVE

To take my physique as far as my genetics will allow. My aim with this log is to document at least until my True Novice season within the IFBB.

---

▸ CURRENT STATS

AGE 25 YRS​

HEIGHT 181 CM​

WEIGHT 103 KG​

BODY FAT TBD %​

---

▸ NUTRITION & MACROS

TRAINING DAYS Calories: 2,778 kcal Protein: 194 g Carbs: 395 g Fat: 46 g

REST DAYS Calories: 2,752 kcal Protein: 219 g Carbs: 343 g Fat: 55 g

* Will be experimenting with nutrition configuration in the next few weeks.

---

▸ TRAINING SPLIT

01 Push
02 Pull
03 Quad-Focused Legs
04 Rest
05 Upper
06 Posterior Chain
07 Rest

---

▸ CARDIO, VITALS & RECOVERY

DAILY STEPS 12,000	LISS CARDIO 50 min / ~130bpm	FLUID INTAKE 4.5 – 5 L / day
SLEEP 7 – 8 hrs	DEEP / REM ~2 hrs each	RESTING HR 62 bpm
BLOOD PRESSURE 121 / 62 (mild genetic systolic dysfunction)

---

▸ ANCILLARIES & SUPPLEMENTS

· Telmisartan 40mg	· Rosuvastatin 5mg
· Zinc Picolinate 50mg	· Vitamin D3 + K2 10,000iu
· CoQ10 200mg	· Omega-3 6,000mg
· Creatine 10g	· Taurine 10g
· Glutamine 10g	· Berberine 200mg (pre-M1)
· Magnesium Glycinate 800mg	· Vitamin C 2,000mg
· Colostrum 5g

---

▸ PERFORMANCE ENHANCEMENT

Testosterone Enanthate Pinned ED	200mg / wk
Masteron Propionate Pinned ED	200mg / wk
Human Growth Hormone Pinned Pre-Bed	6 iu

---

Once I have my black backdrop from Amazon I will post check-in shots along with these updates weekly. For now, I've uploaded an idea of my journey so far — 2022 → 2026

I'm having some bloods done within the next fortnight(ish) as well as an ECG - which I'm stoked about since I had a handful of poor experiences with doctors over the last 6 months trying to get an ECG done.

Latest set of fasted photos from this morning at 101kg - will attach as part of the weekly log from next week.

welcome to the EVO family @agung-yeti you look amazing, thick lean and big, looking forward to your jorney!

@HarleyGuy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @catdadironman @bss @Ohdamn

 

[Grumpy]

Welcome to evo
Starting already looking great looking forward to seeing were you end up

 

[stevesmi]

Hi Evo!

I've very recently come across this forum, and was inspired by all of the logs on here to start documenting my own journey too.​

---

▸ BACKGROUND

I had an injury during a military exercise when I was 19 that resulted in a complete tear of my TFCC & EPL and my medical discharge. I spent 16 months in physical therapy before I had functional use of my wrist again (curling a whopping 1kg dumbbell), and shortly after I was cleared for light gym duties I got to work researching and rehabilitating my wrist. Off the back of this, I got into hypertrophy and strength training to re-gain some ability, as I was mid 60kgs and had just the one useful hand for over a year. Like many of us, training turned into an outlet for me, and I fell in love with the process and seeing change in my physique. I started taking things more seriously around 2021, but in all honesty it's probably taken me until this year to actually hold myself accountable to ticking the boxes daily across all areas. Nowadays bodybuilding is my obsession outside of my work.

---

▸ OBJECTIVE

To take my physique as far as my genetics will allow. My aim with this log is to document at least until my True Novice season within the IFBB.

---

▸ CURRENT STATS

AGE 25 YRS​

HEIGHT 181 CM​

WEIGHT 103 KG​

BODY FAT TBD %​

---

▸ NUTRITION & MACROS

TRAINING DAYS Calories: 2,778 kcal Protein: 194 g Carbs: 395 g Fat: 46 g

REST DAYS Calories: 2,752 kcal Protein: 219 g Carbs: 343 g Fat: 55 g

* Will be experimenting with nutrition configuration in the next few weeks.

---

▸ TRAINING SPLIT

01 Push
02 Pull
03 Quad-Focused Legs
04 Rest
05 Upper
06 Posterior Chain
07 Rest

---

▸ CARDIO, VITALS & RECOVERY

DAILY STEPS 12,000	LISS CARDIO 50 min / ~130bpm	FLUID INTAKE 4.5 – 5 L / day
SLEEP 7 – 8 hrs	DEEP / REM ~2 hrs each	RESTING HR 62 bpm
BLOOD PRESSURE 121 / 62 (mild genetic systolic dysfunction)

---

▸ ANCILLARIES & SUPPLEMENTS

· Telmisartan 40mg	· Rosuvastatin 5mg
· Zinc Picolinate 50mg	· Vitamin D3 + K2 10,000iu
· CoQ10 200mg	· Omega-3 6,000mg
· Creatine 10g	· Taurine 10g
· Glutamine 10g	· Berberine 200mg (pre-M1)
· Magnesium Glycinate 800mg	· Vitamin C 2,000mg
· Colostrum 5g

---

▸ PERFORMANCE ENHANCEMENT

Testosterone Enanthate Pinned ED	200mg / wk
Masteron Propionate Pinned ED	200mg / wk
Human Growth Hormone Pinned Pre-Bed	6 iu

---

Once I have my black backdrop from Amazon I will post check-in shots along with these updates weekly. For now, I've uploaded an idea of my journey so far — 2022 → 2026

@agung-yeti this log looks fantastic so far. I'm really looking forward to following it. It's going to be epic.

 

[Kopite67]

Weekly Update - Week 2

Check-in #2 | Cut Phase | Technically not...been 11 days but will reign it in to weekly updates here on out.​

---

▸ WEIGHT & COMPOSITION

LAST WEEK 100.3 KG​

THIS WEEK 99.1 KG​

CHANGE - 1.2 KG​

Scale is moving in the right direction after sitting on 100.3kg for nearly a week - the calorie reduction has done the job. Visual changes are apparent and despite a stressful environment outside of the gym at the moment, drive and motivation remain high.

---

▸ TRAINING

Week 3 or 4 into the current training split and thoroughly enjoying it. Recovery between sessions is excellent - no noticeable fatigue carrying over. I'm consistently hitting the top end of my rep ranges across most movements, so load progression is on the horizon. That said, the focus right now is on technique and execution. No point chasing heavier weights if the target muscle isn't doing the work. Still working out the kinks on the hinge pattern; currently running the Smith RDL but not fully satisfied with the set-up yet. Something to keep refining.

---

▸ NUTRITION & MACROS

CALORIES ~2,560 KCAL​

PROTEIN ~204 G​

CARBS ~328 G​

FAT ~42 G​

Calories reduced after a week-long stall at 100.3kg. Running a carb cycling set-up which I'm enjoying tinkering with. Adherence was 100% compliant this week though I had to condense 3 meals into a 2-3 hour window one day due to a packed schedule. Hunger has been high, energy solid throughout.

---

▸ CARDIO & STEPS

DAILY STEPS 12,000+ (1 day @ 11k)

WEEKLY CARDIO ~150 min (target: 120–160 min)

MODALITY LISS / Elliptical ~130bpm

Steps target hit every day bar one (11k vs 12k). Weekly cardio volume came in at ~150 minutes - sitting nicely in the 120-160 minute weekly target range. This is the benchmark I'll be tracking against going forward.

---

▸ SUPPLEMENT & PROTOCOL UPDATES

ADDITIONS THIS WEEK

Retatrutide Hunger management	2mg
Modafinil Weekend - extended work block (6-8hrs on my business)	100mg
Injectable L-Carnitine Several times this week - absolute menace to pin	600mg

---

▸ RECOVERY & WELLBEING

Sleep quality has been inconsistent this week... 4 to 5 wakeups most nights despite maintaining a solid routine. Attributing it to external stress at the moment and keeping a close eye on it but everything else is tracking well; energy, mood, and gym performance have all remained strong.

---

▸ PROGRESS PHOTOS

[ Photos attached below ]

---

Thanks for reading, will check back in next week. Still a work in progress but the trajectory is good and the process is genuinely enjoyable right now. Need to sort out my life and get a good day each week that I can commit to updating my log here. Thinking it might be a Wednesday each week.

View attachment 238112View attachment 238113View attachment 238114View attachment 238117View attachment 238118View attachment 238119View attachment 238120View attachment 238121

Welcome to Evo brother. You look fantastic and your log start was outstanding. Looking forward to following your journey along

 

[HarleyGuy]

Weekly Update - Week 2

Check-in #2 | Cut Phase | Technically not...been 11 days but will reign it in to weekly updates here on out.​

---

▸ WEIGHT & COMPOSITION

LAST WEEK 100.3 KG​

THIS WEEK 99.1 KG​

CHANGE - 1.2 KG​

Scale is moving in the right direction after sitting on 100.3kg for nearly a week - the calorie reduction has done the job. Visual changes are apparent and despite a stressful environment outside of the gym at the moment, drive and motivation remain high.

---

▸ TRAINING

Week 3 or 4 into the current training split and thoroughly enjoying it. Recovery between sessions is excellent - no noticeable fatigue carrying over. I'm consistently hitting the top end of my rep ranges across most movements, so load progression is on the horizon. That said, the focus right now is on technique and execution. No point chasing heavier weights if the target muscle isn't doing the work. Still working out the kinks on the hinge pattern; currently running the Smith RDL but not fully satisfied with the set-up yet. Something to keep refining.

---

▸ NUTRITION & MACROS

CALORIES ~2,560 KCAL​

PROTEIN ~204 G​

CARBS ~328 G​

FAT ~42 G​

Calories reduced after a week-long stall at 100.3kg. Running a carb cycling set-up which I'm enjoying tinkering with. Adherence was 100% compliant this week though I had to condense 3 meals into a 2-3 hour window one day due to a packed schedule. Hunger has been high, energy solid throughout.

---

▸ CARDIO & STEPS

DAILY STEPS 12,000+ (1 day @ 11k)

WEEKLY CARDIO ~150 min (target: 120–160 min)

MODALITY LISS / Elliptical ~130bpm

Steps target hit every day bar one (11k vs 12k). Weekly cardio volume came in at ~150 minutes - sitting nicely in the 120-160 minute weekly target range. This is the benchmark I'll be tracking against going forward.

---

▸ SUPPLEMENT & PROTOCOL UPDATES

ADDITIONS THIS WEEK

Retatrutide Hunger management	2mg
Modafinil Weekend - extended work block (6-8hrs on my business)	100mg
Injectable L-Carnitine Several times this week - absolute menace to pin	600mg

---

▸ RECOVERY & WELLBEING

Sleep quality has been inconsistent this week... 4 to 5 wakeups most nights despite maintaining a solid routine. Attributing it to external stress at the moment and keeping a close eye on it but everything else is tracking well; energy, mood, and gym performance have all remained strong.

---

▸ PROGRESS PHOTOS

[ Photos attached below ]

---

Thanks for reading, will check back in next week. Still a work in progress but the trajectory is good and the process is genuinely enjoyable right now. Need to sort out my life and get a good day each week that I can commit to updating my log here. Thinking it might be a Wednesday each week.

View attachment 238112View attachment 238113View attachment 238114View attachment 238117View attachment 238118View attachment 238119View attachment 238120View attachment 238121

Welcome to our EVO family bro!

Great bodybuilder physique on you and I can tell it's developing even further and you've been at it a while.

I'll be following along keep us updated!

 

[bigKO1]

Great physique - look forward to seeing you progress. Following!

 

[agung-yeti]

welcome to the EVO family @agung-yeti you look amazing, thick lean and big, looking forward to your jorney!

@HarleyGuy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @catdadironman @bss @Ohdamn

Thanks man, and I appreciate the very helpful DMs to get me started up too.

 

[LevButlerov]

y7Thanks man, and I appreciate the very helpful DMs to get me started up too.

EVO family support your way always

 

[agung-yeti]

Welcome to evo
Starting already looking great looking forward to seeing were you end up

I read your log intro - been there myself almost died in January 2024, mentally fucked me up for 18 or so months , but at least in my case things have been way better last few months, just been focusing on improving my life whether that's work, socially or with bodybuilding. Hope you're doing well mate!

 

[agung-yeti]

@agung-yeti this log looks fantastic so far. I'm really looking forward to following it. It's going to be epic.

Thanks mate, thought I'd try spice it up a little with the format and all too haha.

 

[agung-yeti]

Welcome to our EVO family bro!

Great bodybuilder physique on you and I can tell it's developing even further and you've been at it a while.

I'll be following along keep us updated!

Thanks man, will do. What do you ride at the moment? I've been wanting a motorbike but my now fiancee is not onboard with the idea at all, lol.

 

[agung-yeti]

Great physique - look forward to seeing you progress. Following!

Same to you man, good luck just doing the one cycle . I ended up making the decision to blast and cruise fairly quickly into AAS use and don't regret it at all personally.

 

[Grumpy]

I read your log intro - been there myself almost died in January 2024, mentally fucked me up for 18 or so months , but at least in my case things have been way better last few months, just been focusing on improving my life whether that's work, socially or with bodybuilding. Hope you're doing well mate!

Yer mate I know what you mean about mentally stuffing you up im definitely getting there obviously gym helps a lot

 

[agung-yeti]

Welcome to Evo brother. You look fantastic and your log start was outstanding. Looking forward to following your journey along

Thanks bro, idea is to get a properly consistent log up like yours. Congratulations on the positive outcomes with your health bro, health is wealth!

 

[agung-yeti]

Yer mate I know what you mean about mentally stuffing you up im definitely getting there obviously gym helps a lot

Absolutely man, it's such a good outlet. I don't know what I'd do if I didn't hit the weights every week, how medically fit people can go years / their whole life without resistance training at all goes way over my head.

 

[Mobster]

Have you used steroids before?

 

[bigKO1]

Same to you man, good luck just doing the one cycle . I ended up making the decision to blast and cruise fairly quickly into AAS use and don't regret it at all personally.

Haha I never said just the one cycle for ever, just the one for now. , Will see how I scrub up after PCT.

 

[agung-yeti]

Haha I never said just the one cycle for ever, just the one for now. , Will see how I scrub up after PCT.

That's more like it

 

[stevesmi]

Thanks mate, thought I'd try spice it up a little with the format and all too haha.

Looking good so far

 

[Yuri]

Weekly Update - Week 2

Check-in #2 | Cut Phase | Technically not...been 11 days but will reign it in to weekly updates here on out.​

---

▸ WEIGHT & COMPOSITION

LAST WEEK 100.3 KG​

THIS WEEK 99.1 KG​

CHANGE - 1.2 KG​

Scale is moving in the right direction after sitting on 100.3kg for nearly a week - the calorie reduction has done the job. Visual changes are apparent and despite a stressful environment outside of the gym at the moment, drive and motivation remain high.

---

▸ TRAINING

Week 3 or 4 into the current training split and thoroughly enjoying it. Recovery between sessions is excellent - no noticeable fatigue carrying over. I'm consistently hitting the top end of my rep ranges across most movements, so load progression is on the horizon. That said, the focus right now is on technique and execution. No point chasing heavier weights if the target muscle isn't doing the work. Still working out the kinks on the hinge pattern; currently running the Smith RDL but not fully satisfied with the set-up yet. Something to keep refining.

---

▸ NUTRITION & MACROS

CALORIES ~2,560 KCAL​

PROTEIN ~204 G​

CARBS ~328 G​

FAT ~42 G​

Calories reduced after a week-long stall at 100.3kg. Running a carb cycling set-up which I'm enjoying tinkering with. Adherence was 100% compliant this week though I had to condense 3 meals into a 2-3 hour window one day due to a packed schedule. Hunger has been high, energy solid throughout.

---

▸ CARDIO & STEPS

DAILY STEPS 12,000+ (1 day @ 11k)

WEEKLY CARDIO ~150 min (target: 120–160 min)

MODALITY LISS / Elliptical ~130bpm

Steps target hit every day bar one (11k vs 12k). Weekly cardio volume came in at ~150 minutes - sitting nicely in the 120-160 minute weekly target range. This is the benchmark I'll be tracking against going forward.

---

▸ SUPPLEMENT & PROTOCOL UPDATES

ADDITIONS THIS WEEK

Retatrutide Hunger management	2mg
Modafinil Weekend - extended work block (6-8hrs on my business)	100mg
Injectable L-Carnitine Several times this week - absolute menace to pin	600mg

---

▸ RECOVERY & WELLBEING

Sleep quality has been inconsistent this week... 4 to 5 wakeups most nights despite maintaining a solid routine. Attributing it to external stress at the moment and keeping a close eye on it but everything else is tracking well; energy, mood, and gym performance have all remained strong.

---

▸ PROGRESS PHOTOS

[ Photos attached below ]

---

Thanks for reading, will check back in next week. Still a work in progress but the trajectory is good and the process is genuinely enjoyable right now. Need to sort out my life and get a good day each week that I can commit to updating my log here. Thinking it might be a Wednesday each week.

View attachment 238112View attachment 238113View attachment 238114View attachment 238117View attachment 238118View attachment 238119View attachment 238120View attachment 238121

Killer legs bro

 

[Ulter]

Latest set of fasted photos from this morning at 101kg - will attach as part of the weekly log from next week.

You look like an absolute beast. It is really cool to see you on here. I can definitely tell you know what I throw around the iron. @agung-yeti

 

[2Thick]

Weekly Update - Week 2

Check-in #2 | Cut Phase | Technically not...been 11 days but will reign it in to weekly updates here on out.​

---

▸ WEIGHT & COMPOSITION

LAST WEEK 100.3 KG​

THIS WEEK 99.1 KG​

CHANGE - 1.2 KG​

Scale is moving in the right direction after sitting on 100.3kg for nearly a week - the calorie reduction has done the job. Visual changes are apparent and despite a stressful environment outside of the gym at the moment, drive and motivation remain high.

---

▸ TRAINING

Week 3 or 4 into the current training split and thoroughly enjoying it. Recovery between sessions is excellent - no noticeable fatigue carrying over. I'm consistently hitting the top end of my rep ranges across most movements, so load progression is on the horizon. That said, the focus right now is on technique and execution. No point chasing heavier weights if the target muscle isn't doing the work. Still working out the kinks on the hinge pattern; currently running the Smith RDL but not fully satisfied with the set-up yet. Something to keep refining.

---

▸ NUTRITION & MACROS

CALORIES ~2,560 KCAL​

PROTEIN ~204 G​

CARBS ~328 G​

FAT ~42 G​

Calories reduced after a week-long stall at 100.3kg. Running a carb cycling set-up which I'm enjoying tinkering with. Adherence was 100% compliant this week though I had to condense 3 meals into a 2-3 hour window one day due to a packed schedule. Hunger has been high, energy solid throughout.

---

▸ CARDIO & STEPS

DAILY STEPS 12,000+ (1 day @ 11k)

WEEKLY CARDIO ~150 min (target: 120–160 min)

MODALITY LISS / Elliptical ~130bpm

Steps target hit every day bar one (11k vs 12k). Weekly cardio volume came in at ~150 minutes - sitting nicely in the 120-160 minute weekly target range. This is the benchmark I'll be tracking against going forward.

---

▸ SUPPLEMENT & PROTOCOL UPDATES

ADDITIONS THIS WEEK

Retatrutide Hunger management	2mg
Modafinil Weekend - extended work block (6-8hrs on my business)	100mg
Injectable L-Carnitine Several times this week - absolute menace to pin	600mg

---

▸ RECOVERY & WELLBEING

Sleep quality has been inconsistent this week... 4 to 5 wakeups most nights despite maintaining a solid routine. Attributing it to external stress at the moment and keeping a close eye on it but everything else is tracking well; energy, mood, and gym performance have all remained strong.

---

▸ PROGRESS PHOTOS

[ Photos attached below ]

---

Thanks for reading, will check back in next week. Still a work in progress but the trajectory is good and the process is genuinely enjoyable right now. Need to sort out my life and get a good day each week that I can commit to updating my log here. Thinking it might be a Wednesday each week.

View attachment 238112View attachment 238113View attachment 238114View attachment 238117View attachment 238118View attachment 238119View attachment 238120View attachment 238121

You look absolutely amazing already. @agung-yeti I can't wait to see as you progress on this log how much improvement you can get.

 

[ROIDDERS]

Latest set of fasted photos from this morning at 101kg - will attach as part of the weekly log from next week.

@agung-yeti you are doing great! i love the hard work and the dedication. not gonna go wrong

 

[ceo]

Weekly Update - Week 2

Check-in #2 | Cut Phase | Technically not...been 11 days but will reign it in to weekly updates here on out.​

---

▸ WEIGHT & COMPOSITION

LAST WEEK 100.3 KG​

THIS WEEK 99.1 KG​

CHANGE - 1.2 KG​

Scale is moving in the right direction after sitting on 100.3kg for nearly a week - the calorie reduction has done the job. Visual changes are apparent and despite a stressful environment outside of the gym at the moment, drive and motivation remain high.

---

▸ TRAINING

Week 3 or 4 into the current training split and thoroughly enjoying it. Recovery between sessions is excellent - no noticeable fatigue carrying over. I'm consistently hitting the top end of my rep ranges across most movements, so load progression is on the horizon. That said, the focus right now is on technique and execution. No point chasing heavier weights if the target muscle isn't doing the work. Still working out the kinks on the hinge pattern; currently running the Smith RDL but not fully satisfied with the set-up yet. Something to keep refining.

---

▸ NUTRITION & MACROS

CALORIES ~2,560 KCAL​

PROTEIN ~204 G​

CARBS ~328 G​

FAT ~42 G​

Calories reduced after a week-long stall at 100.3kg. Running a carb cycling set-up which I'm enjoying tinkering with. Adherence was 100% compliant this week though I had to condense 3 meals into a 2-3 hour window one day due to a packed schedule. Hunger has been high, energy solid throughout.

---

▸ CARDIO & STEPS

DAILY STEPS 12,000+ (1 day @ 11k)

WEEKLY CARDIO ~150 min (target: 120–160 min)

MODALITY LISS / Elliptical ~130bpm

Steps target hit every day bar one (11k vs 12k). Weekly cardio volume came in at ~150 minutes - sitting nicely in the 120-160 minute weekly target range. This is the benchmark I'll be tracking against going forward.

---

▸ SUPPLEMENT & PROTOCOL UPDATES

ADDITIONS THIS WEEK

Retatrutide Hunger management	2mg
Modafinil Weekend - extended work block (6-8hrs on my business)	100mg
Injectable L-Carnitine Several times this week - absolute menace to pin	600mg

---

▸ RECOVERY & WELLBEING

Sleep quality has been inconsistent this week... 4 to 5 wakeups most nights despite maintaining a solid routine. Attributing it to external stress at the moment and keeping a close eye on it but everything else is tracking well; energy, mood, and gym performance have all remained strong.

---

▸ PROGRESS PHOTOS

[ Photos attached below ]

---

Thanks for reading, will check back in next week. Still a work in progress but the trajectory is good and the process is genuinely enjoyable right now. Need to sort out my life and get a good day each week that I can commit to updating my log here. Thinking it might be a Wednesday each week.

View attachment 238112View attachment 238113View attachment 238114View attachment 238117View attachment 238118View attachment 238119View attachment 238120View attachment 238121

Bros, damn you got a super tight waist. One of my cousins back in Alabama, you remind me of him. He got a tight waist like that as well. That's not easy to do. @agung-yeti

 

[Ohdamn]

Weekly Update - Week 2

Check-in #2 | Cut Phase | Technically not...been 11 days but will reign it in to weekly updates here on out.​

---

▸ WEIGHT & COMPOSITION

LAST WEEK 100.3 KG​

THIS WEEK 99.1 KG​

CHANGE - 1.2 KG​

Scale is moving in the right direction after sitting on 100.3kg for nearly a week - the calorie reduction has done the job. Visual changes are apparent and despite a stressful environment outside of the gym at the moment, drive and motivation remain high.

---

▸ TRAINING

Week 3 or 4 into the current training split and thoroughly enjoying it. Recovery between sessions is excellent - no noticeable fatigue carrying over. I'm consistently hitting the top end of my rep ranges across most movements, so load progression is on the horizon. That said, the focus right now is on technique and execution. No point chasing heavier weights if the target muscle isn't doing the work. Still working out the kinks on the hinge pattern; currently running the Smith RDL but not fully satisfied with the set-up yet. Something to keep refining.

---

▸ NUTRITION & MACROS

CALORIES ~2,560 KCAL​

PROTEIN ~204 G​

CARBS ~328 G​

FAT ~42 G​

Calories reduced after a week-long stall at 100.3kg. Running a carb cycling set-up which I'm enjoying tinkering with. Adherence was 100% compliant this week though I had to condense 3 meals into a 2-3 hour window one day due to a packed schedule. Hunger has been high, energy solid throughout.

---

▸ CARDIO & STEPS

DAILY STEPS 12,000+ (1 day @ 11k)

WEEKLY CARDIO ~150 min (target: 120–160 min)

MODALITY LISS / Elliptical ~130bpm

Steps target hit every day bar one (11k vs 12k). Weekly cardio volume came in at ~150 minutes - sitting nicely in the 120-160 minute weekly target range. This is the benchmark I'll be tracking against going forward.

---

▸ SUPPLEMENT & PROTOCOL UPDATES

ADDITIONS THIS WEEK

Retatrutide Hunger management	2mg
Modafinil Weekend - extended work block (6-8hrs on my business)	100mg
Injectable L-Carnitine Several times this week - absolute menace to pin	600mg

---

▸ RECOVERY & WELLBEING

Sleep quality has been inconsistent this week... 4 to 5 wakeups most nights despite maintaining a solid routine. Attributing it to external stress at the moment and keeping a close eye on it but everything else is tracking well; energy, mood, and gym performance have all remained strong.

---

▸ PROGRESS PHOTOS

[ Photos attached below ]

---

Thanks for reading, will check back in next week. Still a work in progress but the trajectory is good and the process is genuinely enjoyable right now. Need to sort out my life and get a good day each week that I can commit to updating my log here. Thinking it might be a Wednesday each week.

View attachment 238112View attachment 238113View attachment 238114View attachment 238117View attachment 238118View attachment 238119View attachment 238120View attachment 238121

Really solid brother. Weight moving, adherence on point and performance high

 

[agung-yeti]

Killer legs bro

Appreciate you - man those tats are making me want to get more ink . Keen to see the results from your mock prep!

 

[agung-yeti]

You look like an absolute beast. It is really cool to see you on here. I can definitely tell you know what I throw around the iron. @agung-yeti

I'll agree when I've got an upper like yours, fucking hell

 

[agung-yeti]

You look absolutely amazing already. @agung-yeti I can't wait to see as you progress on this log how much improvement you can get.

Thanks bro, I'm keen to share my journey and process, got some new things planned for this off-season, including not getting too fat like I did last time and ended up at 126/127kg haha.

 

[agung-yeti]

@agung-yeti you are doing great! i love the hard work and the dedication. not gonna go wrong

- Ain't nothing to it but to do it man, been my first real year of bodybuilding so far ticking every box and want nothing more than to keep the momentum going for a long ass time.

 

[agung-yeti]

Bros, damn you got a super tight waist. One of my cousins back in Alabama, you remind me of him. He got a tight waist like that as well. That's not easy to do. @agung-yeti

Hopefully it stays that way

 

[agung-yeti]

Really solid brother. Weight moving, adherence on point and performance high

Thanks big dog, will be checking in on your log too - those deadlifts looking very well executed man!

 

[ceo]

Hopefully it stays that way

Bros, I'm sure it will. You're in good hands on here.

 

[ROIDDERS]

- Ain't nothing to it but to do it man, been my first real year of bodybuilding so far ticking every box and want nothing more than to keep the momentum going for a long ass time.

Wow that is incredible progress.

 

[agung-yeti]

Wow that is incredible progress.

Oh no, I meant I was neglecting important things and wasn't executing like a proper athlete for a large portion of my journey - terrible steps, terrible diet (chicken rice broccoli x5 sort of deal lol), poor sleep management, all that sucker shit that I should've been on top of from day 1. But, we live and learn. I started hypertrophy training in 2022.

 

[2Thick]

Thanks bro, I'm keen to share my journey and process, got some new things planned for this off-season, including not getting too fat like I did last time and ended up at 126/127kg haha.

Well, that certainly is a good goal haha.

 

[Ulter]

I'll agree when I've got an upper like yours, fucking hell

You will get there. You are a beast. I can already tell.

 

[ROIDDERS]

Oh no, I meant I was neglecting important things and wasn't executing like a proper athlete for a large portion of my journey - terrible steps, terrible diet (chicken rice broccoli x5 sort of deal lol), poor sleep management, all that sucker shit that I should've been on top of from day 1. But, we live and learn. I started hypertrophy training in 2022.

I like that you're being hard on yourself but you got to give yourself credit as well sometimes.

 

[ballin2504]

Hi Evo!

I've very recently come across this forum, and was inspired by all of the logs on here to start documenting my own journey too.​

---

▸ BACKGROUND

I had an injury during a military exercise when I was 19 that resulted in a complete tear of my TFCC & EPL and my medical discharge. I spent 16 months in physical therapy before I had functional use of my wrist again (curling a whopping 1kg dumbbell), and shortly after I was cleared for light gym duties I got to work researching and rehabilitating my wrist. Off the back of this, I got into hypertrophy and strength training to re-gain some ability, as I was mid 60kgs and had just the one useful hand for over a year. Like many of us, training turned into an outlet for me, and I fell in love with the process and seeing change in my physique. I started taking things more seriously around 2021, but in all honesty it's probably taken me until this year to actually hold myself accountable to ticking the boxes daily across all areas. Nowadays bodybuilding is my obsession outside of my work.

---

▸ OBJECTIVE

To take my physique as far as my genetics will allow. My aim with this log is to document at least until my True Novice season within the IFBB.

---

▸ CURRENT STATS

AGE 25 YRS​

HEIGHT 181 CM​

WEIGHT 103 KG​

BODY FAT TBD %​

---

▸ NUTRITION & MACROS

TRAINING DAYS Calories: 2,778 kcal Protein: 194 g Carbs: 395 g Fat: 46 g

REST DAYS Calories: 2,752 kcal Protein: 219 g Carbs: 343 g Fat: 55 g

* Will be experimenting with nutrition configuration in the next few weeks.

---

▸ TRAINING SPLIT

01 Push
02 Pull
03 Quad-Focused Legs
04 Rest
05 Upper
06 Posterior Chain
07 Rest

---

▸ CARDIO, VITALS & RECOVERY

DAILY STEPS 12,000	LISS CARDIO 50 min / ~130bpm	FLUID INTAKE 4.5 – 5 L / day
SLEEP 7 – 8 hrs	DEEP / REM ~2 hrs each	RESTING HR 62 bpm
BLOOD PRESSURE 121 / 62 (mild genetic systolic dysfunction)

---

▸ ANCILLARIES & SUPPLEMENTS

· Telmisartan 40mg	· Rosuvastatin 5mg
· Zinc Picolinate 50mg	· Vitamin D3 + K2 10,000iu
· CoQ10 200mg	· Omega-3 6,000mg
· Creatine 10g	· Taurine 10g
· Glutamine 10g	· Berberine 200mg (pre-M1)
· Magnesium Glycinate 800mg	· Vitamin C 2,000mg
· Colostrum 5g

---

▸ PERFORMANCE ENHANCEMENT

Testosterone Enanthate Pinned ED	200mg / wk
Masteron Propionate Pinned ED	200mg / wk
Human Growth Hormone Pinned Pre-Bed	6 iu

---

Once I have my black backdrop from Amazon I will post check-in shots along with these updates weekly. For now, I've uploaded an idea of my journey so far — 2022 → 2026

@agung-yeti great start to the log man. Glad to have you logging here for sure! I’ll be following your journey

 

[agung-yeti]

Weekly Update - Week 3

Check-in #3 | Cut Phase​

▸ WEIGHT & COMPOSITION


LAST WEEK
99.1
KG​
THIS WEEK
97.8
KG​
CHANGE
- 1.3
KG​


Photos were taken yesterday at 98.1kg, this morning's check-in came in at 97.8kg. Scale is moving well - down 1.3kg on the week. Visually not a dramatic change yet but quad vascularity is starting to show during cardio which is always a good sign. No injuries or niggles to report, feeling physically solid.


▸ TRAINING


Decent week in the gym, PRs across the board in both the Quad-Focused Legs and Push B sessions. Feeling fully settled into the program now and working weights are locked in. The progression is coming naturally which is exactly where I want to be at this stage.

One programming change this week: arm work has been shuffled to the front of sessions. Arms are a priority focus heading into this push so it made sense to prioritise them in the session.


▸ NUTRITION & MACROS


CALORIES
~2,560
KCAL​
PROTEIN
~204
G​
CARBS
~328
G​
FAT
~42
G​


No changes this week. Regarding how I've configured my carbohydrate cycling- high days hit around 3,100kcal ahead of push sessions, low days drop to ~2,000kcal on posterior days with the bulk of the swing pulled from carbohydrates. The averages above reflect that. Happy with how it's all tracking.


▸ CARDIO & STEPS


DAILY STEPS
12,000+
Target hit daily
MODALITY
Incline Walking
(switched from elliptical)
VOLUME
On target
120–160 min range


Steps hit no issues all week. Swapped the elliptical out for incline walking this week purely to break the monotony - cardio volume stayed strong and within the target range. Small change, but it helps to keep things from feeling stale.


▸ SUPPLEMENT & PROTOCOL UPDATES

CHANGES THIS WEEK


Modafinil
Removed - response too strong
DROPPED
Injectable L-Carnitine
Removed - persistent PIP
DROPPED
SLUPP332
Added - taken fasted pre-cardio
100mg


▸ RECOVERY & WELLBEING


Sleep quality is improved on last week. Still waking 2-4 times a night but no restlessness this week. Had two or three later nights than usual - only 30-45 minutes off routine, but enough to feel it in the mornings. Protecting the sleep schedule is the main focus heading into next week.

Work stress is moderate, soreness is low, and overall I'm feeling quite well. A solid week on all fronts.


▸ PROGRESS PHOTOS


[ Photos attached below ]



Thanks for reading. Quick question for anyone willing to weigh in - I'd appreciate a bodyfat estimate from the photos. I've always been poor at self-estimating and my calipers don't inspire much confidence. From my own eye I'd put myself somewhere around 11-12% but I'm genuinely not sure. I've heard DEXAs can have their own inaccuracies too so curious what others think.

Hope everyone has a great rest of the week.

 

[Kopite67]

Weekly Update - Week 3

Check-in #3 | Cut Phase​

▸ WEIGHT & COMPOSITION


LAST WEEK
99.1
KG​
THIS WEEK
97.8
KG​
CHANGE
- 1.3
KG​


Photos were taken yesterday at 98.1kg, this morning's check-in came in at 97.8kg. Scale is moving well - down 1.3kg on the week. Visually not a dramatic change yet but quad vascularity is starting to show during cardio which is always a good sign. No injuries or niggles to report, feeling physically solid.


▸ TRAINING


Decent week in the gym, PRs across the board in both the Quad-Focused Legs and Push B sessions. Feeling fully settled into the program now and working weights are locked in. The progression is coming naturally which is exactly where I want to be at this stage.
 
 One programming change this week: arm work has been shuffled to the front of sessions. Arms are a priority focus heading into this push so it made sense to prioritise them in the session.


▸ NUTRITION & MACROS


CALORIES
~2,560
KCAL​
PROTEIN
~204
G​
CARBS
~328
G​
FAT
~42
G​


No changes this week. Regarding how I've configured my carbohydrate cycling- high days hit around 3,100kcal ahead of push sessions, low days drop to ~2,000kcal on posterior days with the bulk of the swing pulled from carbohydrates. The averages above reflect that. Happy with how it's all tracking.


▸ CARDIO & STEPS


DAILY STEPS
12,000+
Target hit daily
MODALITY
Incline Walking
(switched from elliptical)
VOLUME
On target
120–160 min range


Steps hit no issues all week. Swapped the elliptical out for incline walking this week purely to break the monotony - cardio volume stayed strong and within the target range. Small change, but it helps to keep things from feeling stale.


▸ SUPPLEMENT & PROTOCOL UPDATES

CHANGES THIS WEEK


Modafinil
Removed - response too strong
DROPPED
Injectable L-Carnitine
Removed - persistent PIP
DROPPED
SLUPP332
Added - taken fasted pre-cardio
100mg


▸ RECOVERY & WELLBEING


Sleep quality is improved on last week. Still waking 2-4 times a night but no restlessness this week. Had two or three later nights than usual - only 30-45 minutes off routine, but enough to feel it in the mornings. Protecting the sleep schedule is the main focus heading into next week.
 
 Work stress is moderate, soreness is low, and overall I'm feeling quite well. A solid week on all fronts.


▸ PROGRESS PHOTOS


[ Photos attached below ]



Thanks for reading. Quick question for anyone willing to weigh in - I'd appreciate a bodyfat estimate from the photos. I've always been poor at self-estimating and my calipers don't inspire much confidence. From my own eye I'd put myself somewhere around 11-12% but I'm genuinely not sure. I've heard DEXAs can have their own inaccuracies too so curious what others think.
 
 Hope everyone has a great rest of the week.

Looking fantastic brother. Fantastic vacuum. I am horrific at estimating BF %. Lets just say between 2% and 30%

 

[Jaxss]

Weekly Update - Week 3

Check-in #3 | Cut Phase​

▸ WEIGHT & COMPOSITION


LAST WEEK
99.1
KG​
THIS WEEK
97.8
KG​
CHANGE
- 1.3
KG​


Photos were taken yesterday at 98.1kg, this morning's check-in came in at 97.8kg. Scale is moving well - down 1.3kg on the week. Visually not a dramatic change yet but quad vascularity is starting to show during cardio which is always a good sign. No injuries or niggles to report, feeling physically solid.


▸ TRAINING


Decent week in the gym, PRs across the board in both the Quad-Focused Legs and Push B sessions. Feeling fully settled into the program now and working weights are locked in. The progression is coming naturally which is exactly where I want to be at this stage.
 
 One programming change this week: arm work has been shuffled to the front of sessions. Arms are a priority focus heading into this push so it made sense to prioritise them in the session.


▸ NUTRITION & MACROS


CALORIES
~2,560
KCAL​
PROTEIN
~204
G​
CARBS
~328
G​
FAT
~42
G​


No changes this week. Regarding how I've configured my carbohydrate cycling- high days hit around 3,100kcal ahead of push sessions, low days drop to ~2,000kcal on posterior days with the bulk of the swing pulled from carbohydrates. The averages above reflect that. Happy with how it's all tracking.


▸ CARDIO & STEPS


DAILY STEPS
12,000+
Target hit daily
MODALITY
Incline Walking
(switched from elliptical)
VOLUME
On target
120–160 min range


Steps hit no issues all week. Swapped the elliptical out for incline walking this week purely to break the monotony - cardio volume stayed strong and within the target range. Small change, but it helps to keep things from feeling stale.


▸ SUPPLEMENT & PROTOCOL UPDATES

CHANGES THIS WEEK


Modafinil
Removed - response too strong
DROPPED
Injectable L-Carnitine
Removed - persistent PIP
DROPPED
SLUPP332
Added - taken fasted pre-cardio
100mg


▸ RECOVERY & WELLBEING


Sleep quality is improved on last week. Still waking 2-4 times a night but no restlessness this week. Had two or three later nights than usual - only 30-45 minutes off routine, but enough to feel it in the mornings. Protecting the sleep schedule is the main focus heading into next week.
 
 Work stress is moderate, soreness is low, and overall I'm feeling quite well. A solid week on all fronts.


▸ PROGRESS PHOTOS


[ Photos attached below ]



Thanks for reading. Quick question for anyone willing to weigh in - I'd appreciate a bodyfat estimate from the photos. I've always been poor at self-estimating and my calipers don't inspire much confidence. From my own eye I'd put myself somewhere around 11-12% but I'm genuinely not sure. I've heard DEXAs can have their own inaccuracies too so curious what others think.
 
 Hope everyone has a great rest of the week.

Killer log brother. Well done hitting the PR’s! Physique is looking good, great shape. I’d guess around 12%ish. But I’m no expert.

How do you find the 100mg of SLUP332? I recently started using pre workout. I’m enjoying it, do you find it’s helping with the cut? If so, how’s it helping??

 

[agung-yeti]

Killer log brother. Well done hitting the PR’s! Physique is looking good, great shape. I’d guess around 12%ish. But I’m no expert.

How do you find the 100mg of SLUP332? I recently started using pre workout. I’m enjoying it, do you find it’s helping with the cut? If so, how’s it helping??

I honestly haven't really noticed it at all yet, been in for 5 days so far. I've been using it in raw-powder form but am going to put them in capsules, (just a pain in the ass to cap) and see if that has any tangible impact. I've never been one to claim that I can feel things working when I can't, compared to some friends I know who seem to be hypersensitive to all sorts of medications etc haha.

 

[LevButlerov]

Weekly Update - Week 3

Check-in #3 | Cut Phase​

▸ WEIGHT & COMPOSITION


LAST WEEK
99.1
KG​
THIS WEEK
97.8
KG​
CHANGE
- 1.3
KG​


Photos were taken yesterday at 98.1kg, this morning's check-in came in at 97.8kg. Scale is moving well - down 1.3kg on the week. Visually not a dramatic change yet but quad vascularity is starting to show during cardio which is always a good sign. No injuries or niggles to report, feeling physically solid.


▸ TRAINING


Decent week in the gym, PRs across the board in both the Quad-Focused Legs and Push B sessions. Feeling fully settled into the program now and working weights are locked in. The progression is coming naturally which is exactly where I want to be at this stage.
 
 One programming change this week: arm work has been shuffled to the front of sessions. Arms are a priority focus heading into this push so it made sense to prioritise them in the session.


▸ NUTRITION & MACROS


CALORIES
~2,560
KCAL​
PROTEIN
~204
G​
CARBS
~328
G​
FAT
~42
G​


No changes this week. Regarding how I've configured my carbohydrate cycling- high days hit around 3,100kcal ahead of push sessions, low days drop to ~2,000kcal on posterior days with the bulk of the swing pulled from carbohydrates. The averages above reflect that. Happy with how it's all tracking.


▸ CARDIO & STEPS


DAILY STEPS
12,000+
Target hit daily
MODALITY
Incline Walking
(switched from elliptical)
VOLUME
On target
120–160 min range


Steps hit no issues all week. Swapped the elliptical out for incline walking this week purely to break the monotony - cardio volume stayed strong and within the target range. Small change, but it helps to keep things from feeling stale.


▸ SUPPLEMENT & PROTOCOL UPDATES

CHANGES THIS WEEK


Modafinil
Removed - response too strong
DROPPED
Injectable L-Carnitine
Removed - persistent PIP
DROPPED
SLUPP332
Added - taken fasted pre-cardio
100mg


▸ RECOVERY & WELLBEING


Sleep quality is improved on last week. Still waking 2-4 times a night but no restlessness this week. Had two or three later nights than usual - only 30-45 minutes off routine, but enough to feel it in the mornings. Protecting the sleep schedule is the main focus heading into next week.
 
 Work stress is moderate, soreness is low, and overall I'm feeling quite well. A solid week on all fronts.


▸ PROGRESS PHOTOS


[ Photos attached below ]



Thanks for reading. Quick question for anyone willing to weigh in - I'd appreciate a bodyfat estimate from the photos. I've always been poor at self-estimating and my calipers don't inspire much confidence. From my own eye I'd put myself somewhere around 11-12% but I'm genuinely not sure. I've heard DEXAs can have their own inaccuracies too so curious what others think.
 
 Hope everyone has a great rest of the week.

you look good thick but the update is strange looks like code or what dont use ai please

 

[agung-yeti]

you look good thick but the update is strange looks like code or what dont use ai please

It's just Rich BB Code, the code that forums like this use. I thought it looked cool but I can just do the updates normally if people prefer lol.

 

[LevButlerov]

It's just Rich BB Code, the code that forums like this use. I thought it looked cool but I can just do the updates normally if people prefer lol.

cant read it