Female Log Build Phase Log - Female

[Pigsy]

Hi hello

Update: 15/3/2026

Today’s weight: 65.6kg
BP: 110/72
FBG: 4.2
View attachment 198984

Hit a new weekly weight average milestone: 65kg. Weight increase has been more rapid since introducing AAS, but most notably, my FBG average has been decreasing/ stable. This suggests that insulin sensitivity remains high (despite my high intake of CHO) & muscles are soaking up the carbs (and holding some additional water as a result)

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

NUTRITION
M1
View attachment 198985

M3
View attachment 198988

M4
View attachment 198986

M5
View attachment 198989

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

End of week two of my Primo-e cycle & training performance has been flying. Changes to composition have been less noticeable considering that my BF is higher when compared to the last cycle. Despite the goal being hypertrophy, it is for this reason of key importance to track strength gains & training performance during this phase.

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

Week four and systematic inflammation remains well-managed despite the use of AAS. Nil signs of tightness in what are typically ‘problematic’ areas for me at this stage (hamstrings, hip flexors).
Digestion is great.

My biggest challenge this past week has been nervous system overstimulation in the evening, which disrupted my sleep for one night (out of seven). If I’m not able to have an unbroken sleep, I still lay in bed & keep my eyes shut - this way I’m still resting.
No rest day between training days four & five, so if I really push hard on day four, sometimes the systemic fatigue can spill over into day five. It’s usually not a problem - I’ll give it another couple of weeks, & if it persistently interferes with my sleep, I’ll take an additional rest day (no day five or cardio for a week) to allow for my recovery to catch-up.

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 120 x12 for 2+ 2 second hold at the top of each rep + (1) @ 90kg for 1+1/4 reps x10 - hit my goal of 2x12 at 120kg/ 3PPS. I’m unsure if I can go any heavier on this particular machine as un-racking is a real challenge at this weight ( 1 rep/ set)
• DB BSS (contralateral hold): 40kg for 2x12 - I use a plate to elevate my FF, and a wedge under my FF toes, for maximum glute stretch ( 2 reps, set 1)
• DB RDL: 38.5kg DBs for 2 sets of 15 - also using a wedge under my toes & DBs positioned at the sides of my legs for better ROM & I place a wedge under my toes to increase glute/ hamstring engagement - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get a better hip hinge ( 3 reps set 1, 1 rep set 2)
• Glute Reverse Hyperextension: (2) 42.5kg 2x15 - using the smith machine ( 2 reps, set 2)
• Abduction Machine: 95kg for 2x15 + (1) @68kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: 21.25kg for 2x15 - I use a step under my non-working leg & set the cable a little higher than the lowest notch to get a deeper stretch & time under tension, which also prevents any dragging of the working leg ( 1 rep/ set)

DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x11 ( 1.25kg); 32.5kg x12 ( 1 rep, set 1)
• DB Lateral raise (seated): 7kg for 2 x12 (unchanged)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2 x15 (unchanged)
• Machine rear delt fly: (3) 27.5 x15, 27.5 x15, 25 x15 ( 3 reps sets 1 & 2)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg x11, 10 (unchanged)
• Cable row (with ‘mag’ neutral grip attachment): 57.5kg x10, 55kg x11 ( 2 reps set 1, 1 rep set 2)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 110kg x10( unchanged); 103kg x11 ( 1 rep set 2)
• Uni-lateral lying hamstring curl: 22.5kg for 2 sets x12 reps (unchanged, ready to increase the load as achieved ROM/ form maintenance final reps of L side) - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension
• Pendulum squat: 35kg for 2 x12 ( 2 reps set 1, 1 rep set 2) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 140kg for 2 x12 ( 2 reps set 2)
• Seated leg curl: 53.75kg x15, 52.5kg x15 ( 1.25kg set 1, 1 reps set 2)
• Leg extension: 61kg x15, 61kg x12 ( 1 rep set 1)
• Reverse hyperextension (smith machine): 40kg for 2 x13 ( 1 rep/ set)

DAY FOUR (glutes + shoulders)
(8G, 4S, 1B)

• Hip abduction machine: 65kg x15, 65kg x13 ( 1 rep set 2)
• BB hip thrust: (2) 127.5kg x 13 + (1) @ 110kg for 1+1/4 reps x12 ( 1 rep/ set)
• BB RDL: (2) 92.5kg x12 ( 2 reps set 2) - I do these on a raised platform for maximal ROM/ hinge through my hips - this coming week I’ll try for 95kg with strict form
• DB BSS (contralateral hold): (2) 40kg x13 ( 1 rep/ set) - I use a plate to elevate my FF, and a wedge under my FF toes, for maximum glute stretch
• DB Lateral raise (seated): 7kg x12, 7kg x13 ( 1 rep set 2)
• Uni-lateral pulldown (neutral grip): 26.25kg x12 ( 1.25kg)
• Cable upright row: 27.5kg x12, 21.25kg x13 ( 2 reps set 1, 1 rep set 2)

DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 13 ( 1 rep set 2)
• Leg Extension: 62.25kg x15, 62.25kg x12 ( 1.25kg/ set, 3 reps set 2)
• Glute Hypertension: (2) 30kg DBs x15 (unchanged)
• DB Walking Lunges: (2) 22.5kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (v-squat machine): (2) 110kg x15 ( 2.5kg/ set)
• Preacher Curl Machine: 17.5kg x10, 17.5kg x8, 12.5kg x15 ( 3 reps set 2)
• Close-grip Smith Machine Bench: (2) 32.5kg x 10, 8 ( 2 reps/ set)

NO new set of check-in photos just yet:
not fasted here (around 200g of carb & 3L of water in)
View attachment 198990

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order
- APPRECIATE the support I’ve received for my log/ reviews/ code


https://sassypharma.is

I liking the pink shorts. It's a good look on you

 

[RGSX]

Hi hello

Update: 15/3/2026

Today’s weight: 65.6kg
BP: 110/72
FBG: 4.2
View attachment 198984

Hit a new weekly weight average milestone: 65kg. Weight increase has been more rapid since introducing AAS, but most notably, my FBG average has been decreasing/ stable. This suggests that insulin sensitivity remains high (despite my high intake of CHO) & muscles are soaking up the carbs (and holding some additional water as a result)

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

NUTRITION
M1
View attachment 198985

M3
View attachment 198988

M4
View attachment 198986

M5
View attachment 198989

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

End of week two of my Primo-e cycle & training performance has been flying. Changes to composition have been less noticeable considering that my BF is higher when compared to the last cycle. Despite the goal being hypertrophy, it is for this reason of key importance to track strength gains & training performance during this phase.

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

Week four and systematic inflammation remains well-managed despite the use of AAS. Nil signs of tightness in what are typically ‘problematic’ areas for me at this stage (hamstrings, hip flexors).
Digestion is great.

My biggest challenge this past week has been nervous system overstimulation in the evening, which disrupted my sleep for one night (out of seven). If I’m not able to have an unbroken sleep, I still lay in bed & keep my eyes shut - this way I’m still resting.
No rest day between training days four & five, so if I really push hard on day four, sometimes the systemic fatigue can spill over into day five. It’s usually not a problem - I’ll give it another couple of weeks, & if it persistently interferes with my sleep, I’ll take an additional rest day (no day five or cardio for a week) to allow for my recovery to catch-up.

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 120 x12 for 2+ 2 second hold at the top of each rep + (1) @ 90kg for 1+1/4 reps x10 - hit my goal of 2x12 at 120kg/ 3PPS. I’m unsure if I can go any heavier on this particular machine as un-racking is a real challenge at this weight ( 1 rep/ set)
• DB BSS (contralateral hold): 40kg for 2x12 - I use a plate to elevate my FF, and a wedge under my FF toes, for maximum glute stretch ( 2 reps, set 1)
• DB RDL: 38.5kg DBs for 2 sets of 15 - also using a wedge under my toes & DBs positioned at the sides of my legs for better ROM & I place a wedge under my toes to increase glute/ hamstring engagement - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get a better hip hinge ( 3 reps set 1, 1 rep set 2)
• Glute Reverse Hyperextension: (2) 42.5kg 2x15 - using the smith machine ( 2 reps, set 2)
• Abduction Machine: 95kg for 2x15 + (1) @68kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: 21.25kg for 2x15 - I use a step under my non-working leg & set the cable a little higher than the lowest notch to get a deeper stretch & time under tension, which also prevents any dragging of the working leg ( 1 rep/ set)

DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x11 ( 1.25kg); 32.5kg x12 ( 1 rep, set 1)
• DB Lateral raise (seated): 7kg for 2 x12 (unchanged)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2 x15 (unchanged)
• Machine rear delt fly: (3) 27.5 x15, 27.5 x15, 25 x15 ( 3 reps sets 1 & 2)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg x11, 10 (unchanged)
• Cable row (with ‘mag’ neutral grip attachment): 57.5kg x10, 55kg x11 ( 2 reps set 1, 1 rep set 2)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 110kg x10( unchanged); 103kg x11 ( 1 rep set 2)
• Uni-lateral lying hamstring curl: 22.5kg for 2 sets x12 reps (unchanged, ready to increase the load as achieved ROM/ form maintenance final reps of L side) - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension
• Pendulum squat: 35kg for 2 x12 ( 2 reps set 1, 1 rep set 2) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 140kg for 2 x12 ( 2 reps set 2)
• Seated leg curl: 53.75kg x15, 52.5kg x15 ( 1.25kg set 1, 1 reps set 2)
• Leg extension: 61kg x15, 61kg x12 ( 1 rep set 1)
• Reverse hyperextension (smith machine): 40kg for 2 x13 ( 1 rep/ set)

DAY FOUR (glutes + shoulders)
(8G, 4S, 1B)

• Hip abduction machine: 65kg x15, 65kg x13 ( 1 rep set 2)
• BB hip thrust: (2) 127.5kg x 13 + (1) @ 110kg for 1+1/4 reps x12 ( 1 rep/ set)
• BB RDL: (2) 92.5kg x12 ( 2 reps set 2) - I do these on a raised platform for maximal ROM/ hinge through my hips - this coming week I’ll try for 95kg with strict form
• DB BSS (contralateral hold): (2) 40kg x13 ( 1 rep/ set) - I use a plate to elevate my FF, and a wedge under my FF toes, for maximum glute stretch
• DB Lateral raise (seated): 7kg x12, 7kg x13 ( 1 rep set 2)
• Uni-lateral pulldown (neutral grip): 26.25kg x12 ( 1.25kg)
• Cable upright row: 27.5kg x12, 21.25kg x13 ( 2 reps set 1, 1 rep set 2)

DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 13 ( 1 rep set 2)
• Leg Extension: 62.25kg x15, 62.25kg x12 ( 1.25kg/ set, 3 reps set 2)
• Glute Hypertension: (2) 30kg DBs x15 (unchanged)
• DB Walking Lunges: (2) 22.5kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (v-squat machine): (2) 110kg x15 ( 2.5kg/ set)
• Preacher Curl Machine: 17.5kg x10, 17.5kg x8, 12.5kg x15 ( 3 reps set 2)
• Close-grip Smith Machine Bench: (2) 32.5kg x 10, 8 ( 2 reps/ set)

NO new set of check-in photos just yet:
not fasted here (around 200g of carb & 3L of water in)
View attachment 198990

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order
- APPRECIATE the support I’ve received for my log/ reviews/ code


https://sassypharma.is

Another insanely good update. You ladies really are smashing it out of the park.
You're looking strong Alice

 

[Sheshredz]

Hi hello

Update: 15/3/2026

Today’s weight: 65.6kg
BP: 110/72
FBG: 4.2
View attachment 198984

Hit a new weekly weight average milestone: 65kg. Weight increase has been more rapid since introducing AAS, but most notably, my FBG average has been decreasing/ stable. This suggests that insulin sensitivity remains high (despite my high intake of CHO) & muscles are soaking up the carbs (and holding some additional water as a result)

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

NUTRITION
M1
View attachment 198985

M3
View attachment 198988

M4
View attachment 198986

M5
View attachment 198989

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

End of week two of my Primo-e cycle & training performance has been flying. Changes to composition have been less noticeable considering that my BF is higher when compared to the last cycle. Despite the goal being hypertrophy, it is for this reason of key importance to track strength gains & training performance during this phase.

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

Week four and systematic inflammation remains well-managed despite the use of AAS. Nil signs of tightness in what are typically ‘problematic’ areas for me at this stage (hamstrings, hip flexors).
Digestion is great.

My biggest challenge this past week has been nervous system overstimulation in the evening, which disrupted my sleep for one night (out of seven). If I’m not able to have an unbroken sleep, I still lay in bed & keep my eyes shut - this way I’m still resting.
No rest day between training days four & five, so if I really push hard on day four, sometimes the systemic fatigue can spill over into day five. It’s usually not a problem - I’ll give it another couple of weeks, & if it persistently interferes with my sleep, I’ll take an additional rest day (no day five or cardio for a week) to allow for my recovery to catch-up.

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 120 x12 for 2+ 2 second hold at the top of each rep + (1) @ 90kg for 1+1/4 reps x10 - hit my goal of 2x12 at 120kg/ 3PPS. I’m unsure if I can go any heavier on this particular machine as un-racking is a real challenge at this weight ( 1 rep/ set)
• DB BSS (contralateral hold): 40kg for 2x12 - I use a plate to elevate my FF, and a wedge under my FF toes, for maximum glute stretch ( 2 reps, set 1)
• DB RDL: 38.5kg DBs for 2 sets of 15 - also using a wedge under my toes & DBs positioned at the sides of my legs for better ROM & I place a wedge under my toes to increase glute/ hamstring engagement - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get a better hip hinge ( 3 reps set 1, 1 rep set 2)
• Glute Reverse Hyperextension: (2) 42.5kg 2x15 - using the smith machine ( 2 reps, set 2)
• Abduction Machine: 95kg for 2x15 + (1) @68kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: 21.25kg for 2x15 - I use a step under my non-working leg & set the cable a little higher than the lowest notch to get a deeper stretch & time under tension, which also prevents any dragging of the working leg ( 1 rep/ set)

DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x11 ( 1.25kg); 32.5kg x12 ( 1 rep, set 1)
• DB Lateral raise (seated): 7kg for 2 x12 (unchanged)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2 x15 (unchanged)
• Machine rear delt fly: (3) 27.5 x15, 27.5 x15, 25 x15 ( 3 reps sets 1 & 2)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg x11, 10 (unchanged)
• Cable row (with ‘mag’ neutral grip attachment): 57.5kg x10, 55kg x11 ( 2 reps set 1, 1 rep set 2)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 110kg x10( unchanged); 103kg x11 ( 1 rep set 2)
• Uni-lateral lying hamstring curl: 22.5kg for 2 sets x12 reps (unchanged, ready to increase the load as achieved ROM/ form maintenance final reps of L side) - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension
• Pendulum squat: 35kg for 2 x12 ( 2 reps set 1, 1 rep set 2) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 140kg for 2 x12 ( 2 reps set 2)
• Seated leg curl: 53.75kg x15, 52.5kg x15 ( 1.25kg set 1, 1 reps set 2)
• Leg extension: 61kg x15, 61kg x12 ( 1 rep set 1)
• Reverse hyperextension (smith machine): 40kg for 2 x13 ( 1 rep/ set)

DAY FOUR (glutes + shoulders)
(8G, 4S, 1B)

• Hip abduction machine: 65kg x15, 65kg x13 ( 1 rep set 2)
• BB hip thrust: (2) 127.5kg x 13 + (1) @ 110kg for 1+1/4 reps x12 ( 1 rep/ set)
• BB RDL: (2) 92.5kg x12 ( 2 reps set 2) - I do these on a raised platform for maximal ROM/ hinge through my hips - this coming week I’ll try for 95kg with strict form
• DB BSS (contralateral hold): (2) 40kg x13 ( 1 rep/ set) - I use a plate to elevate my FF, and a wedge under my FF toes, for maximum glute stretch
• DB Lateral raise (seated): 7kg x12, 7kg x13 ( 1 rep set 2)
• Uni-lateral pulldown (neutral grip): 26.25kg x12 ( 1.25kg)
• Cable upright row: 27.5kg x12, 21.25kg x13 ( 2 reps set 1, 1 rep set 2)

DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 13 ( 1 rep set 2)
• Leg Extension: 62.25kg x15, 62.25kg x12 ( 1.25kg/ set, 3 reps set 2)
• Glute Hypertension: (2) 30kg DBs x15 (unchanged)
• DB Walking Lunges: (2) 22.5kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (v-squat machine): (2) 110kg x15 ( 2.5kg/ set)
• Preacher Curl Machine: 17.5kg x10, 17.5kg x8, 12.5kg x15 ( 3 reps set 2)
• Close-grip Smith Machine Bench: (2) 32.5kg x 10, 8 ( 2 reps/ set)

NO new set of check-in photos just yet:
not fasted here (around 200g of carb & 3L of water in)
View attachment 198990

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order
- APPRECIATE the support I’ve received for my log/ reviews/ code


https://sassypharma.is

I love the detail you go into for your workouts. I learn a little each time, and i often take away tips and techniques to try.

You put in the most detail, and it really shows in your progress!

 

[Trenhead3cc]

Log updates are best on Evo that I have ever seen so much detail

 

[waggat]

Hi hello

Update: 15/3/2026

Today’s weight: 65.6kg
BP: 110/72
FBG: 4.2
View attachment 198984

Hit a new weekly weight average milestone: 65kg. Weight increase has been more rapid since introducing AAS, but most notably, my FBG average has been decreasing/ stable. This suggests that insulin sensitivity remains high (despite my high intake of CHO) & muscles are soaking up the carbs (and holding some additional water as a result)

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

NUTRITION
M1
View attachment 198985

M3
View attachment 198988

M4
View attachment 198986

M5
View attachment 198989

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

End of week two of my Primo-e cycle & training performance has been flying. Changes to composition have been less noticeable considering that my BF is higher when compared to the last cycle. Despite the goal being hypertrophy, it is for this reason of key importance to track strength gains & training performance during this phase.

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

Week four and systematic inflammation remains well-managed despite the use of AAS. Nil signs of tightness in what are typically ‘problematic’ areas for me at this stage (hamstrings, hip flexors).
Digestion is great.

My biggest challenge this past week has been nervous system overstimulation in the evening, which disrupted my sleep for one night (out of seven). If I’m not able to have an unbroken sleep, I still lay in bed & keep my eyes shut - this way I’m still resting.
No rest day between training days four & five, so if I really push hard on day four, sometimes the systemic fatigue can spill over into day five. It’s usually not a problem - I’ll give it another couple of weeks, & if it persistently interferes with my sleep, I’ll take an additional rest day (no day five or cardio for a week) to allow for my recovery to catch-up.

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 120 x12 for 2+ 2 second hold at the top of each rep + (1) @ 90kg for 1+1/4 reps x10 - hit my goal of 2x12 at 120kg/ 3PPS. I’m unsure if I can go any heavier on this particular machine as un-racking is a real challenge at this weight ( 1 rep/ set)
• DB BSS (contralateral hold): 40kg for 2x12 - I use a plate to elevate my FF, and a wedge under my FF toes, for maximum glute stretch ( 2 reps, set 1)
• DB RDL: 38.5kg DBs for 2 sets of 15 - also using a wedge under my toes & DBs positioned at the sides of my legs for better ROM & I place a wedge under my toes to increase glute/ hamstring engagement - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get a better hip hinge ( 3 reps set 1, 1 rep set 2)
• Glute Reverse Hyperextension: (2) 42.5kg 2x15 - using the smith machine ( 2 reps, set 2)
• Abduction Machine: 95kg for 2x15 + (1) @68kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: 21.25kg for 2x15 - I use a step under my non-working leg & set the cable a little higher than the lowest notch to get a deeper stretch & time under tension, which also prevents any dragging of the working leg ( 1 rep/ set)

DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x11 ( 1.25kg); 32.5kg x12 ( 1 rep, set 1)
• DB Lateral raise (seated): 7kg for 2 x12 (unchanged)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2 x15 (unchanged)
• Machine rear delt fly: (3) 27.5 x15, 27.5 x15, 25 x15 ( 3 reps sets 1 & 2)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg x11, 10 (unchanged)
• Cable row (with ‘mag’ neutral grip attachment): 57.5kg x10, 55kg x11 ( 2 reps set 1, 1 rep set 2)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 110kg x10( unchanged); 103kg x11 ( 1 rep set 2)
• Uni-lateral lying hamstring curl: 22.5kg for 2 sets x12 reps (unchanged, ready to increase the load as achieved ROM/ form maintenance final reps of L side) - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension
• Pendulum squat: 35kg for 2 x12 ( 2 reps set 1, 1 rep set 2) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 140kg for 2 x12 ( 2 reps set 2)
• Seated leg curl: 53.75kg x15, 52.5kg x15 ( 1.25kg set 1, 1 reps set 2)
• Leg extension: 61kg x15, 61kg x12 ( 1 rep set 1)
• Reverse hyperextension (smith machine): 40kg for 2 x13 ( 1 rep/ set)

DAY FOUR (glutes + shoulders)
(8G, 4S, 1B)

• Hip abduction machine: 65kg x15, 65kg x13 ( 1 rep set 2)
• BB hip thrust: (2) 127.5kg x 13 + (1) @ 110kg for 1+1/4 reps x12 ( 1 rep/ set)
• BB RDL: (2) 92.5kg x12 ( 2 reps set 2) - I do these on a raised platform for maximal ROM/ hinge through my hips - this coming week I’ll try for 95kg with strict form
• DB BSS (contralateral hold): (2) 40kg x13 ( 1 rep/ set) - I use a plate to elevate my FF, and a wedge under my FF toes, for maximum glute stretch
• DB Lateral raise (seated): 7kg x12, 7kg x13 ( 1 rep set 2)
• Uni-lateral pulldown (neutral grip): 26.25kg x12 ( 1.25kg)
• Cable upright row: 27.5kg x12, 21.25kg x13 ( 2 reps set 1, 1 rep set 2)

DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 13 ( 1 rep set 2)
• Leg Extension: 62.25kg x15, 62.25kg x12 ( 1.25kg/ set, 3 reps set 2)
• Glute Hypertension: (2) 30kg DBs x15 (unchanged)
• DB Walking Lunges: (2) 22.5kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (v-squat machine): (2) 110kg x15 ( 2.5kg/ set)
• Preacher Curl Machine: 17.5kg x10, 17.5kg x8, 12.5kg x15 ( 3 reps set 2)
• Close-grip Smith Machine Bench: (2) 32.5kg x 10, 8 ( 2 reps/ set)

NO new set of check-in photos just yet:
not fasted here (around 200g of carb & 3L of water in)
View attachment 198990

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order
- APPRECIATE the support I’ve received for my log/ reviews/ code


https://sassypharma.is

Nice series of workouts there. What is the spacing between days 3, 4 and 5? Looks to be a bit of carryover between those days.

Saw the db RDL's with a wedge under your toes in a John Meadows video. Keen to give them a go.

 

[Yuri]

Weapon log as always sis very refreshing to see the Aussie community grow this much!

 

[Dreamer]

Hi hello

Update: 15/3/2026

Today’s weight: 65.6kg
BP: 110/72
FBG: 4.2
View attachment 198984

Hit a new weekly weight average milestone: 65kg. Weight increase has been more rapid since introducing AAS, but most notably, my FBG average has been decreasing/ stable. This suggests that insulin sensitivity remains high (despite my high intake of CHO) & muscles are soaking up the carbs (and holding some additional water as a result)

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

NUTRITION
M1
View attachment 198985

M3
View attachment 198988

M4
View attachment 198986

M5
View attachment 198989

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

End of week two of my Primo-e cycle & training performance has been flying. Changes to composition have been less noticeable considering that my BF is higher when compared to the last cycle. Despite the goal being hypertrophy, it is for this reason of key importance to track strength gains & training performance during this phase.

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

Week four and systematic inflammation remains well-managed despite the use of AAS. Nil signs of tightness in what are typically ‘problematic’ areas for me at this stage (hamstrings, hip flexors).
Digestion is great.

My biggest challenge this past week has been nervous system overstimulation in the evening, which disrupted my sleep for one night (out of seven). If I’m not able to have an unbroken sleep, I still lay in bed & keep my eyes shut - this way I’m still resting.
No rest day between training days four & five, so if I really push hard on day four, sometimes the systemic fatigue can spill over into day five. It’s usually not a problem - I’ll give it another couple of weeks, & if it persistently interferes with my sleep, I’ll take an additional rest day (no day five or cardio for a week) to allow for my recovery to catch-up.

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 120 x12 for 2+ 2 second hold at the top of each rep + (1) @ 90kg for 1+1/4 reps x10 - hit my goal of 2x12 at 120kg/ 3PPS. I’m unsure if I can go any heavier on this particular machine as un-racking is a real challenge at this weight ( 1 rep/ set)
• DB BSS (contralateral hold): 40kg for 2x12 - I use a plate to elevate my FF, and a wedge under my FF toes, for maximum glute stretch ( 2 reps, set 1)
• DB RDL: 38.5kg DBs for 2 sets of 15 - also using a wedge under my toes & DBs positioned at the sides of my legs for better ROM & I place a wedge under my toes to increase glute/ hamstring engagement - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get a better hip hinge ( 3 reps set 1, 1 rep set 2)
• Glute Reverse Hyperextension: (2) 42.5kg 2x15 - using the smith machine ( 2 reps, set 2)
• Abduction Machine: 95kg for 2x15 + (1) @68kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: 21.25kg for 2x15 - I use a step under my non-working leg & set the cable a little higher than the lowest notch to get a deeper stretch & time under tension, which also prevents any dragging of the working leg ( 1 rep/ set)

DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x11 ( 1.25kg); 32.5kg x12 ( 1 rep, set 1)
• DB Lateral raise (seated): 7kg for 2 x12 (unchanged)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2 x15 (unchanged)
• Machine rear delt fly: (3) 27.5 x15, 27.5 x15, 25 x15 ( 3 reps sets 1 & 2)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg x11, 10 (unchanged)
• Cable row (with ‘mag’ neutral grip attachment): 57.5kg x10, 55kg x11 ( 2 reps set 1, 1 rep set 2)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 110kg x10( unchanged); 103kg x11 ( 1 rep set 2)
• Uni-lateral lying hamstring curl: 22.5kg for 2 sets x12 reps (unchanged, ready to increase the load as achieved ROM/ form maintenance final reps of L side) - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension
• Pendulum squat: 35kg for 2 x12 ( 2 reps set 1, 1 rep set 2) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 140kg for 2 x12 ( 2 reps set 2)
• Seated leg curl: 53.75kg x15, 52.5kg x15 ( 1.25kg set 1, 1 reps set 2)
• Leg extension: 61kg x15, 61kg x12 ( 1 rep set 1)
• Reverse hyperextension (smith machine): 40kg for 2 x13 ( 1 rep/ set)

DAY FOUR (glutes + shoulders)
(8G, 4S, 1B)

• Hip abduction machine: 65kg x15, 65kg x13 ( 1 rep set 2)
• BB hip thrust: (2) 127.5kg x 13 + (1) @ 110kg for 1+1/4 reps x12 ( 1 rep/ set)
• BB RDL: (2) 92.5kg x12 ( 2 reps set 2) - I do these on a raised platform for maximal ROM/ hinge through my hips - this coming week I’ll try for 95kg with strict form
• DB BSS (contralateral hold): (2) 40kg x13 ( 1 rep/ set) - I use a plate to elevate my FF, and a wedge under my FF toes, for maximum glute stretch
• DB Lateral raise (seated): 7kg x12, 7kg x13 ( 1 rep set 2)
• Uni-lateral pulldown (neutral grip): 26.25kg x12 ( 1.25kg)
• Cable upright row: 27.5kg x12, 21.25kg x13 ( 2 reps set 1, 1 rep set 2)

DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 13 ( 1 rep set 2)
• Leg Extension: 62.25kg x15, 62.25kg x12 ( 1.25kg/ set, 3 reps set 2)
• Glute Hypertension: (2) 30kg DBs x15 (unchanged)
• DB Walking Lunges: (2) 22.5kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (v-squat machine): (2) 110kg x15 ( 2.5kg/ set)
• Preacher Curl Machine: 17.5kg x10, 17.5kg x8, 12.5kg x15 ( 3 reps set 2)
• Close-grip Smith Machine Bench: (2) 32.5kg x 10, 8 ( 2 reps/ set)

NO new set of check-in photos just yet:
not fasted here (around 200g of carb & 3L of water in)
View attachment 198990

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order
- APPRECIATE the support I’ve received for my log/ reviews/ code


https://sassypharma.is

How do you find the Metformin? I have been thinking of adding it in, I am a bit hesitant to use insulin, but BGL is creeping.

Looking great too

 

[Alice_In_Ironland]

How do you find the Metformin? I have been thinking of adding it in, I am a bit hesitant to use insulin, but BGL is creeping.

Looking great too

Thank you!

It works really well for me at 500mg extended release pre-bed - it is my preference for BG management as it doesn’t cause appetite suppression, bloating, or sleep disturbance. Some digestive sides initially, but settled after about a month. I would recommend pairing it with BPC to optimise digestion
Some people will say that it can suppress strength and hypertrophy gains, but research indicates that it’s only an issue for people aged 60+. I have not seen that in my own progress while taking it in a surplus phase/ with structured nutrition.

 

[Alice_In_Ironland]

Nice series of workouts there. What is the spacing between days 3, 4 and 5? Looks to be a bit of carryover between those days.

Saw the db RDL's with a wedge under your toes in a John Meadows video. Keen to give them a go.

Thank you!

I have a rest day after days 3 & 5- so it’s 1, 2, 3, rest, 4, 5, rest (& repeat). I’ll drop day 5 every 3-4 weeks if indicated (i.e., recovery is lagging). Training legs as often as I do means that recovery can at times lag, but my back grows like a weed so I really only need to hit it once per week (whereas my lower responds better to more frequency/ volume).

 

[Alice_In_Ironland]

Log updates are best on Evo that I have ever seen so much detail

Thank you I try to account for all variables, takes the guess work out of it

 

[Alice_In_Ironland]

I love the detail you go into for your workouts. I learn a little each time, and i often take away tips and techniques to try.

You put in the most detail, and it really shows in your progress!

The little adjustments really do help me get the most out of each exercise!

Appreciate you

 

[Dreamer]

Thank you!

It works really well for me at 500mg extended release pre-bed - it is my preference for BG management as it doesn’t cause appetite suppression, bloating, or sleep disturbance. Some digestive sides initially, but settled after about a month. I would recommend pairing it with BPC to optimise digestion
Some people will say that it can suppress strength and hypertrophy gains, but research indicates that it’s only an issue for people aged 60+. I have not seen that in my own progress while taking it in a surplus phase/ with structured nutrition.

How do you think it compares to berberine?

 

[Alice_In_Ironland]

How do you think it compares to berberine?

Has been much more effective at managing FBG & a1c in my experience. When my carb intake is high, berberine and chromium haven’t done much for me even at 1500mg daily of the Berberine taken pre-meals. The only time it’s worked for me is in a deficit phase when carbs are lower (and I remove the metformin/ Jardiance). The impact on digestion has been similar for both - they both can impact the gut microbiome so took some time to adjust each time

I think managing inflammation has really helped too - my FBG has started to improve further since introducing BPC (which by extension has also improved my digestion).

 

[HarleyGuy]

Hi hello

Update: 8/3/2026

Today’s weight: 64.4kg
BP: 112/72
FBG: 4.8

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

Pink (strawberry cream) CoR (M3, PWO)
View attachment 195127

I turn my back for a hot minute only to find this guy stealing my macros
View attachment 195122
View attachment 195123

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps:
my sleep has been great since introducing Vital. I now sleep through the night (unbroken) from 9.30pm - 5.30am & feel rested + refreshed in the morning. I’ve tried melatonin before, as well as a combo of melatonin + other sleep support supps - but none come even close to Vital.

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
My joints are feeling GREAT week two of the combined GH/ BPC/ TB combo. A lot less tightness in my hip flexors and hamstrings too. For maximum results I’ve been complimenting these peps via supplementing collagen, omega 3/ DHA, and curcumin (the later two found in the @RGSX for Her stack).

TRAINING
DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 12
• Leg Extension: 61kg for 2x 15
• Glute Hypertension: 30kg DB for 2x of 15
• DB Walking Lunges: (2) 22.5kg DBs for 15 reps/ leg
• Good Mornings (reverse hack machine): 107.5kg 2x of 15
• Preacher Curl Machine: 17.5kg for 2 sets of 10, 8; 12.5kg x12
• Close-grip Smith Machine Bench: (2) 32.5kg for 12, 10

En route to rest day cardio ft. anabolic elevator lighting
View attachment 195136

BACKED by the best
@RGSX
@Sassy's Pharmaceuticals @Sassy Rep

You can use code IRONLAND10 for 10% off your order: I am so appreciative of the support I’ve received for my log/ reviews/ code so far you guys are just the best

https://sassypharma.is

You look amazing @Alice_In_Ironland. Nice shape to your legs and muscular! Your waist is super tight with a strong upper body and still feminine. Great work!

4.2 BG and still colourful delicious looking food too, you're talented.

I get to sleep plenty early but cant stay asleep!!

DSIP bro!

 

[Alice_In_Ironland]

Hi hello

Update: 17/3/2026

Today’s weight: 65.4kg
BP: 103/66
FBG: 4.7

Weekly average weight continues to climb so no changes are needed to nutrition just yet - surplus is being achieved

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

Anabolic elevator lighting en route to cardio

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

Start of week three of my Primo-e cycle & training performance has been great.

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

BPC has been such a game changer re: optimising digestion & keeping inflammation at bay during my current surplus phase - highly recommended

PHYSIQUE UPDATE
Body fat still in a reasonable spot.
Starting to see a tad more fullness in my shoulders & lower body now.

BACKED by the BEST
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use my code IRONLAND10 for 10% off your order - I am SO grateful for the support I’ve received so far for my log, reviews & code
You guys are absolute gems
https://sassypharma.is

 

[MarkNV]

Hi hello

Update: 17/3/2026

Today’s weight: 65.4kg
BP: 103/66
FBG: 4.7
View attachment 199966

Weekly average weight continues to climb so no changes are needed to nutrition just yet - surplus is being achieved

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

Anabolic elevator lighting en route to cardio
View attachment 199972

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

Start of week three of my Primo-e cycle & training performance has been great.

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

BPC has been such a game changer re: optimising digestion & keeping inflammation at bay during my current surplus phase - highly recommended

PHYSIQUE UPDATE
Body fat still in a reasonable spot.
Starting to see a tad more fullness in my shoulders & lower body now.
View attachment 199975
View attachment 199974

View attachment 199969
View attachment 199970
View attachment 199971

BACKED by the BEST
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use my code IRONLAND10 for 10% off your order - I am SO grateful for the support I’ve received so far for my log, reviews & code
You guys are absolute gems
https://sassypharma.is

Great log today!! Is the Beef Liver in caps?

I like how detailed your supps and peds are

 

[Sheshredz]

Hi hello

Update: 17/3/2026

Today’s weight: 65.4kg
BP: 103/66
FBG: 4.7
View attachment 199966

Weekly average weight continues to climb so no changes are needed to nutrition just yet - surplus is being achieved

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

Anabolic elevator lighting en route to cardio
View attachment 199972

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

Start of week three of my Primo-e cycle & training performance has been great.

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

BPC has been such a game changer re: optimising digestion & keeping inflammation at bay during my current surplus phase - highly recommended

PHYSIQUE UPDATE
Body fat still in a reasonable spot.
Starting to see a tad more fullness in my shoulders & lower body now.
View attachment 199975
View attachment 199974

View attachment 199969
View attachment 199970
View attachment 199971

BACKED by the BEST
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use my code IRONLAND10 for 10% off your order - I am SO grateful for the support I’ve received so far for my log, reviews & code
You guys are absolute gems
https://sassypharma.is

Im a big fan of the KLOW blend, which has BPC in it.

I can always tell, i just feel BETTER when im on it.

Like i've said before, your front shots really show how muscular you are. Beast!

 

[Kopite67]

Hi hello

Update: 17/3/2026

Today’s weight: 65.4kg
BP: 103/66
FBG: 4.7
View attachment 199966

Weekly average weight continues to climb so no changes are needed to nutrition just yet - surplus is being achieved

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

Anabolic elevator lighting en route to cardio
View attachment 199972

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

Start of week three of my Primo-e cycle & training performance has been great.

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

BPC has been such a game changer re: optimising digestion & keeping inflammation at bay during my current surplus phase - highly recommended

PHYSIQUE UPDATE
Body fat still in a reasonable spot.
Starting to see a tad more fullness in my shoulders & lower body now.
View attachment 199975
View attachment 199974

View attachment 199969
View attachment 199970
View attachment 199971

BACKED by the BEST
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use my code IRONLAND10 for 10% off your order - I am SO grateful for the support I’ve received so far for my log, reviews & code
You guys are absolute gems
https://sassypharma.is

Great update as we always expect Alice. Definitely shoulder, quads and Calves changes. You are getting more decision in you arms as well.
Quick question, what is your pre-workout meal? I need to push carbs a bit and this is probably the best place to do it. But as a nutritional dinosaur.....help

 

[Alice_In_Ironland]

Great update as we always expect Alice. Definitely shoulder, quads and Calves changes. You are getting more decision in you arms as well.
Quick question, what is your pre-workout meal? I need to push carbs a bit and this is probably the best place to do it. But as a nutritional dinosaur.....help

Thank you

Pre-workout: 150g sweet potato, 150g raw weight rice, 1g salt (to save time & dishes I pre-cook up all of my rice & sweet potato for the day in single batches, and then divide in up into my bowls/ containers for each meal for the day)
Intra: 40g carb powder (HBCD) - you could do coconut water instead (for carbs + potassium)
Post: 125g raw weight rice flour/ CoR, 50g berries, 25g whey protein

If you are watching your blood sugar, try the ‘Doongara’ (by Sun Rice) variety of white rice - it’s low to medium GI. Makes a big difference to glucose management I’ve found personally

 

[LevButlerov]

Hi hello

Update: 17/3/2026

Today’s weight: 65.4kg
BP: 103/66
FBG: 4.7
View attachment 199966

Weekly average weight continues to climb so no changes are needed to nutrition just yet - surplus is being achieved

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

Anabolic elevator lighting en route to cardio
View attachment 199972

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

Start of week three of my Primo-e cycle & training performance has been great.

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

BPC has been such a game changer re: optimising digestion & keeping inflammation at bay during my current surplus phase - highly recommended

PHYSIQUE UPDATE
Body fat still in a reasonable spot.
Starting to see a tad more fullness in my shoulders & lower body now.
View attachment 199975
View attachment 199974

View attachment 199969
View attachment 199970
View attachment 199971

BACKED by the BEST
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use my code IRONLAND10 for 10% off your order - I am SO grateful for the support I’ve received so far for my log, reviews & code
You guys are absolute gems
https://sassypharma.is

quads glutes and arms and shoulders coming in perfect sister @Alice_In_Ironland thank you for sharing!

good macro mix today!

@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Trenhead3cc @codezz @Yuri
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515

 

[HarleyGuy]

Hi hello

Update: 17/3/2026

Today’s weight: 65.4kg
BP: 103/66
FBG: 4.7
View attachment 199966

Weekly average weight continues to climb so no changes are needed to nutrition just yet - surplus is being achieved

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

Anabolic elevator lighting en route to cardio
View attachment 199972

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

Start of week three of my Primo-e cycle & training performance has been great.

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

BPC has been such a game changer re: optimising digestion & keeping inflammation at bay during my current surplus phase - highly recommended

PHYSIQUE UPDATE
Body fat still in a reasonable spot.
Starting to see a tad more fullness in my shoulders & lower body now.
View attachment 199975
View attachment 199974

View attachment 199969
View attachment 199970
View attachment 199971

BACKED by the BEST
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use my code IRONLAND10 for 10% off your order - I am SO grateful for the support I’ve received so far for my log, reviews & code
You guys are absolute gems
https://sassypharma.is

I see lats and quads really improving wow, the shape is really coming in in nice proportion to the rest.

Sweet potatoes too are one of my fave carbs!

 

[Grumpy]

Very impressive @Alice_In_Ironland
You are looking great

 

[Kopite67]

Thank you

Pre-workout: 150g sweet potato, 150g raw weight rice, 1g salt (to save time & dishes I pre-cook up all of my rice & sweet potato for the day in single batches, and then divide in up into my bowls/ containers for each meal for the day)
Intra: 40g carb powder (HBCD) - you could do coconut water instead (for carbs + potassium)
Post: 125g raw weight rice flour/ CoR, 50g berries, 25g whey protein

If you are watching your blood sugar, try the ‘Doongara’ (by Sun Rice) variety of white rice - it’s low to medium GI. Makes a big difference to glucose management I’ve found personally

That is awesome and that's why I asked you . Thanks very much Ms Queen of the Iron Jungle, you are a legitimate angel

 

[rizzlekdizzle]

Looking amazing
@Sheshredz your comment 'I would never wear pants' takes the cake lol

 

[Alice_In_Ironland]

Great log today!! Is the Beef Liver in caps?

I like how detailed your supps and peds are

Thank you it is the beef liver caps! I like that they have a natural combination of nutrients. I use bovine collagen & beef bone marrow broth daily too.
It could very well be a placebo effect, but I think these things help with immune support, joint support/ muscle repair, red blood cell production, and reduced fatigue.
Since I put so much demand on my body via training, I feel as if I owe it myself to try and give a little bit back via supplements & nutrient dense foods

 

[Alice_In_Ironland]

I see lats and quads really improving wow, the shape is really coming in in nice proportion to the rest.

Sweet potatoes too are one of my fave carbs!

Thank you!
Likewise! They are so versatile, and not an ‘empty’ (low nutrient) carb either!
I sometimes have them with salt and cinnamon (instead of as part of a savoury meal)

 

[rizzlekdizzle]

I'm not sure what you do for work but it seems like your logging, supplement tracking and taking, and working out is a FT job!

 

[Alice_In_Ironland]

I'm not sure what you do for work but it seems like your logging, supplement tracking and taking, and working out is a FT job!

Haha, it does feel that way at times - if only doing these things payed my bills

I think I’m just organised! I work a fairly demanding healthcare job.
I prepare/ lay out whatever I can ahead of time to save minutes, hours (& mental bandwidth) here & there… it adds up.
If anything, living a fairly disciplined life has given me additional freedom to pursue my goals

 

[MarkNV]

Thank you it is the beef liver caps! I like that they have a natural combination of nutrients. I use bovine collagen & beef bone marrow broth daily too.
It could very well be a placebo effect, but I think these things help with immune support, joint support/ muscle repair, red blood cell production, and reduced fatigue.
Since I put so much demand on my body via training, I feel as if I owe it myself to try and give a little bit back via supplements & nutrient dense foods

I need more of the type of nutrients in beef liver and more collagen. I am going to give them a try!!

 

[Eveflorence]

Hi hello

Update: 17/3/2026

Today’s weight: 65.4kg
BP: 103/66
FBG: 4.7
View attachment 199966

Weekly average weight continues to climb so no changes are needed to nutrition just yet - surplus is being achieved

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

Anabolic elevator lighting en route to cardio
View attachment 199972

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

Start of week three of my Primo-e cycle & training performance has been great.

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

BPC has been such a game changer re: optimising digestion & keeping inflammation at bay during my current surplus phase - highly recommended

PHYSIQUE UPDATE
Body fat still in a reasonable spot.
Starting to see a tad more fullness in my shoulders & lower body now.
View attachment 199975
View attachment 199974

View attachment 199969
View attachment 199970
View attachment 199971

BACKED by the BEST
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use my code IRONLAND10 for 10% off your order - I am SO grateful for the support I’ve received so far for my log, reviews & code
You guys are absolute gems
https://sassypharma.is

Your physique is testament to how meticulous you are. Awesome work and dedication

 

[waggat]

Hi hello

Update: 17/3/2026

Today’s weight: 65.4kg
BP: 103/66
FBG: 4.7
View attachment 199966

Weekly average weight continues to climb so no changes are needed to nutrition just yet - surplus is being achieved

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

Anabolic elevator lighting en route to cardio
View attachment 199972

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

Start of week three of my Primo-e cycle & training performance has been great.

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

BPC has been such a game changer re: optimising digestion & keeping inflammation at bay during my current surplus phase - highly recommended

PHYSIQUE UPDATE
Body fat still in a reasonable spot.
Starting to see a tad more fullness in my shoulders & lower body now.
View attachment 199975
View attachment 199974

View attachment 199969
View attachment 199970
View attachment 199971

BACKED by the BEST
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use my code IRONLAND10 for 10% off your order - I am SO grateful for the support I’ve received so far for my log, reviews & code
You guys are absolute gems
https://sassypharma.is

Nice series of photos. I don't recall seeing you post front on ones like that before. Definitely a nice new perspective. Quads, arms and shoulders are looking good in those ones.

 

[Tomza]

Hi hello

Update: 17/3/2026

Today’s weight: 65.4kg
BP: 103/66
FBG: 4.7
View attachment 199966

Weekly average weight continues to climb so no changes are needed to nutrition just yet - surplus is being achieved

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

Anabolic elevator lighting en route to cardio
View attachment 199972

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

Start of week three of my Primo-e cycle & training performance has been great.

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

BPC has been such a game changer re: optimising digestion & keeping inflammation at bay during my current surplus phase - highly recommended

PHYSIQUE UPDATE
Body fat still in a reasonable spot.
Starting to see a tad more fullness in my shoulders & lower body now.
View attachment 199975
View attachment 199974

View attachment 199969
View attachment 199970
View attachment 199971

BACKED by the BEST
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use my code IRONLAND10 for 10% off your order - I am SO grateful for the support I’ve received so far for my log, reviews & code
You guys are absolute gems
https://sassypharma.is

Love your style of logging

Recovery, training, diet & supplements are all on point and it's really showing in those pics.

Glutes and lats looking amazing

Keep it up!

 

[Alice_In_Ironland]

Love your style of logging

Recovery, training, diet & supplements are all on point and it's really showing in those pics.

Glutes and lats looking amazing

Keep it up!

Thank you

 

[rizzlekdizzle]

Haha, it does feel that way at times - if only doing these things payed my bills

I think I’m just organised! I work a fairly demanding healthcare job.
I prepare/ lay out whatever I can ahead of time to save minutes, hours (& mental bandwidth) here & there… it adds up.
If anything, living a fairly disciplined life has given me additional freedom to pursue my goals

same here - full on allied health job that keeps me very busy (plus kids too!) - gym time is my 'down-time' and where I go for my mental health!

 

[Alice_In_Ironland]

Hi hello

Update: 21/3/2026

Today’s weight: 66.3kg (average weight is 2kg since introducing AAS)

BP: 103/66
FBG: 4.7

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

Weight continues to climb so no changes to intake are needed

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

BPC continues to stand as a great addition for optimising digestion, reducing inflammation, and improving muscle recovery - especially in my hip flexors & hamstrings which get hammered pretty hard due to my frequent lower body training days
While BPC is helpful for soft tissue healing & managing inflammation, it needs to be paired with the fundamentals of good recovery & joint support: hydration, execution quality of movements, & load management.
Further to these, I also like to supplement with bovine collagen, bone broth, and bone marrow.

TRAINING
Strength gains (similar to my weight) are being made

DAY ONE (lower body)
(12G)

• Glute Drive Machine: (2) 140 x12, 10 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x10 - moved to the Nautilus glute drive machine to continue to be able to progress load. I find the foot plate is a little low (encourages too much knee extension) so I raise it using a 25 plate
• DB BSS (contralateral hold): 40kg for 2x14 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( 1 rep/ set)

• DB RDL: 38.5kg DBs (2) for 15, 13 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately (unchanged)
• Glute Reverse Hyperextension: (2) 43.75kg for 15, 13 - using the smith machine ( 1.25kg/ set)

• Abduction Machine: 95kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: ‘16’ (weight unknown - stack is only numbered only) for 2x15 - I LIKE this machine (& I don’t like most kickback machines) torso is well supported (via adjustable height bench), nice wide/ angled footplate, allows for good ROM/ hip flexion, and most importantly NO knee extension

DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x11 (unchanged); 32.5kg x13 ( 1 rep)
• DB Lateral raise (seated): (2) 7kg for 13, 12 ( 1 rep, set 1)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 30 x15, 30 x15, 27.5 x15 ( 2.5kg/ set)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x12 ( 1 rep set 1, 2 reps set 2)
• Cable row (with ‘mag’ neutral grip attachment): 57.5kg x11, 55kg x12 ( 1 rep/ set)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 110kg x10( unchanged); 103kg x12 ( 1 rep set 2)
• Uni-lateral lying hamstring curl: 23.75kg x12, 22.5 x12 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1.25kg set 1)
• Pendulum squat: (2) 36.25kg for 12, 10 ( 1.25kg/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 145kg for 2 x12 ( 5kg/ set)
• Seated leg curl: (2) 53.75kg for 15,15 ( 1.25kg set 2)
• Leg extension: (2) 62.25kg x15, 61kg x13 ( 1.25kg set 1, 1 rep set 2)
• Reverse hyperextension (smith machine): 40kg for 2 x15 ( 2 reps/ set)

DAY FOUR (lower body + shoulders)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: (2) 65kg x15, 15 ( 2 reps, set 2)
• BB hip thrust: (2) 130kg x 13, 13 + (1) @ 110kg for 1+1/4 reps x13 ( 2.5kg/ set)
• BB RDL: (2) 95kg x12 ( 2.5kg/ set) - I do these on a platform for better ROM without hitting the deck. Will hold the weight on these: I can make progress via adjusting cadence for now

• DB BSS (contralateral hold): (2) 40kg x14 ( 1 rep/ set) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7kg x15, 7kg x13 ( 2 reps, set 1)
• Uni-lateral pulldown (neutral grip): 26.25kg x14 ( 1 rep)
• Cable upright row: 28.75kg x8, 21.25kg x14 ( 1.25kg set 1, 1 rep, set 2)

DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 13 (unchanged)
• Leg Extension: 62.25kg x15, 62.25kg x15 ( 3 reps set 2)
• Glute Hypertension: (2) 30kg DBs x15 (unchanged)
• DB Walking Lunges: (2) 22.5kg DBs (45kg) for 15 reps/ leg (unchanged)
• Good Mornings (v-squat machine): (2) 112.5kg x15 ( 2.5kg/ set)
• Preacher Curl Machine: 17.5kg x10, 17.5kg x10, 12.5kg x15 ( 2 reps, set 2)
• Close-grip Smith Machine Bench: (2) 32.5kg x 10, 10 ( 2 reps, set 2)

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - thanks to all for supporting my log via the likes, comments, & code uses it means a lot knowing that what I share here is valuable to others
https://sassypharma.is

 

[Tomza]

Hi hello

Update: 21/3/2026

Today’s weight: 66.3kg (average weight is 2kg since introducing AAS)

BP: 103/66
FBG: 4.7
View attachment 201872

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

Weight continues to climb so no changes to intake are needed

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

BPC continues to stand as a great addition for optimising digestion, reducing inflammation, and improving muscle recovery - especially in my hip flexors & hamstrings which get hammered pretty hard due to my frequent lower body training days
While BPC is helpful for soft tissue healing & managing inflammation, it needs to be paired with the fundamentals of good recovery & joint support: hydration, execution quality of movements, & load management.
Further to these, I also like to supplement with bovine collagen, bone broth, and bone marrow.

TRAINING
Strength gains (similar to my weight) are being made

DAY ONE (lower body)
(12G)

• Glute Drive Machine: (2) 140 x12, 10 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x10 - moved to the Nautilus glute drive machine to continue to be able to progress load. I find the foot plate is a little low (encourages too much knee extension) so I raise it using a 25 plate
• DB BSS (contralateral hold): 40kg for 2x14 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( 1 rep/ set)

View attachment 201873

• DB RDL: 38.5kg DBs (2) for 15, 13 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately (unchanged)
• Glute Reverse Hyperextension: (2) 43.75kg for 15, 13 - using the smith machine ( 1.25kg/ set)

View attachment 201874
View attachment 201875
View attachment 201876

• Abduction Machine: 95kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: ‘16’ (weight unknown - stack is only numbered only) for 2x15 - I LIKE this machine (& I don’t like most kickback machines) torso is well supported (via adjustable height bench), nice wide/ angled footplate, allows for good ROM/ hip flexion, and most importantly NO knee extension

View attachment 201877

DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x11 (unchanged); 32.5kg x13 ( 1 rep)
• DB Lateral raise (seated): (2) 7kg for 13, 12 ( 1 rep, set 1)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 30 x15, 30 x15, 27.5 x15 ( 2.5kg/ set)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x12 ( 1 rep set 1, 2 reps set 2)
• Cable row (with ‘mag’ neutral grip attachment): 57.5kg x11, 55kg x12 ( 1 rep/ set)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 110kg x10( unchanged); 103kg x12 ( 1 rep set 2)
• Uni-lateral lying hamstring curl: 23.75kg x12, 22.5 x12 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1.25kg set 1)
• Pendulum squat: (2) 36.25kg for 12, 10 ( 1.25kg/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 145kg for 2 x12 ( 5kg/ set)
• Seated leg curl: (2) 53.75kg for 15,15 ( 1.25kg set 2)
• Leg extension: (2) 62.25kg x15, 61kg x13 ( 1.25kg set 1, 1 rep set 2)
• Reverse hyperextension (smith machine): 40kg for 2 x15 ( 2 reps/ set)

View attachment 201878

DAY FOUR (lower body + shoulders)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: (2) 65kg x15, 15 ( 2 reps, set 2)
• BB hip thrust: (2) 130kg x 13, 13 + (1) @ 110kg for 1+1/4 reps x13 ( 2.5kg/ set)
• BB RDL: (2) 95kg x12 ( 2.5kg/ set) - I do these on a platform for better ROM without hitting the deck. Will hold the weight on these: I can make progress via adjusting cadence for now

View attachment 201880

• DB BSS (contralateral hold): (2) 40kg x14 ( 1 rep/ set) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7kg x15, 7kg x13 ( 2 reps, set 1)
• Uni-lateral pulldown (neutral grip): 26.25kg x14 ( 1 rep)
• Cable upright row: 28.75kg x8, 21.25kg x14 ( 1.25kg set 1, 1 rep, set 2)

DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 13 (unchanged)
• Leg Extension: 62.25kg x15, 62.25kg x15 ( 3 reps set 2)
• Glute Hypertension: (2) 30kg DBs x15 (unchanged)
• DB Walking Lunges: (2) 22.5kg DBs (45kg) for 15 reps/ leg (unchanged)
• Good Mornings (v-squat machine): (2) 112.5kg x15 ( 2.5kg/ set)
• Preacher Curl Machine: 17.5kg x10, 17.5kg x10, 12.5kg x15 ( 2 reps, set 2)
• Close-grip Smith Machine Bench: (2) 32.5kg x 10, 10 ( 2 reps, set 2)

View attachment 201881
BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - thanks to all for supporting my log via the likes, comments, & code uses it means a lot knowing that what I share here is valuable to others
https://sassypharma.is

I hope you aren't sick of me saying it, but I just can't get over your organisation and execution with this log/training.

On another note, how in the hell can you do exercises like that id snap something

Getting after it as always

 

[Peshay]

average weight is 2kg

Nice increase. Great post, your log continues to excel. Looking fabulous.

 

[Alice_In_Ironland]

I hope you aren't sick of me saying it, but I just can't get over your organisation and execution with this log/training.

On another note, how in the hell can you do exercises like that id snap something

Getting after it as always

Haha, someone up there must looking out for me …so surprised I’ve made it this far without snapping anything yet

Appreciate you

 

[Alice_In_Ironland]

Nice increase. Great post, your log continues to excel. Looking fabulous.

Thank you

 

[Pigsy]

You training pics and videos so motivational

 

[toddthelineman]

Hi hello

Update: 21/3/2026

Today’s weight: 66.3kg (average weight is 2kg since introducing AAS)

BP: 103/66
FBG: 4.7
View attachment 201872

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

Weight continues to climb so no changes to intake are needed

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

BPC continues to stand as a great addition for optimising digestion, reducing inflammation, and improving muscle recovery - especially in my hip flexors & hamstrings which get hammered pretty hard due to my frequent lower body training days
While BPC is helpful for soft tissue healing & managing inflammation, it needs to be paired with the fundamentals of good recovery & joint support: hydration, execution quality of movements, & load management.
Further to these, I also like to supplement with bovine collagen, bone broth, and bone marrow.

TRAINING
Strength gains (similar to my weight) are being made

DAY ONE (lower body)
(12G)

• Glute Drive Machine: (2) 140 x12, 10 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x10 - moved to the Nautilus glute drive machine to continue to be able to progress load. I find the foot plate is a little low (encourages too much knee extension) so I raise it using a 25 plate
• DB BSS (contralateral hold): 40kg for 2x14 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( 1 rep/ set)

View attachment 201873

• DB RDL: 38.5kg DBs (2) for 15, 13 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately (unchanged)
• Glute Reverse Hyperextension: (2) 43.75kg for 15, 13 - using the smith machine ( 1.25kg/ set)

View attachment 201874
View attachment 201875
View attachment 201876

• Abduction Machine: 95kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: ‘16’ (weight unknown - stack is only numbered only) for 2x15 - I LIKE this machine (& I don’t like most kickback machines) torso is well supported (via adjustable height bench), nice wide/ angled footplate, allows for good ROM/ hip flexion, and most importantly NO knee extension

View attachment 201877

DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x11 (unchanged); 32.5kg x13 ( 1 rep)
• DB Lateral raise (seated): (2) 7kg for 13, 12 ( 1 rep, set 1)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 30 x15, 30 x15, 27.5 x15 ( 2.5kg/ set)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x12 ( 1 rep set 1, 2 reps set 2)
• Cable row (with ‘mag’ neutral grip attachment): 57.5kg x11, 55kg x12 ( 1 rep/ set)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 110kg x10( unchanged); 103kg x12 ( 1 rep set 2)
• Uni-lateral lying hamstring curl: 23.75kg x12, 22.5 x12 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1.25kg set 1)
• Pendulum squat: (2) 36.25kg for 12, 10 ( 1.25kg/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 145kg for 2 x12 ( 5kg/ set)
• Seated leg curl: (2) 53.75kg for 15,15 ( 1.25kg set 2)
• Leg extension: (2) 62.25kg x15, 61kg x13 ( 1.25kg set 1, 1 rep set 2)
• Reverse hyperextension (smith machine): 40kg for 2 x15 ( 2 reps/ set)

View attachment 201878

DAY FOUR (lower body + shoulders)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: (2) 65kg x15, 15 ( 2 reps, set 2)
• BB hip thrust: (2) 130kg x 13, 13 + (1) @ 110kg for 1+1/4 reps x13 ( 2.5kg/ set)
• BB RDL: (2) 95kg x12 ( 2.5kg/ set) - I do these on a platform for better ROM without hitting the deck. Will hold the weight on these: I can make progress via adjusting cadence for now

View attachment 201880

• DB BSS (contralateral hold): (2) 40kg x14 ( 1 rep/ set) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7kg x15, 7kg x13 ( 2 reps, set 1)
• Uni-lateral pulldown (neutral grip): 26.25kg x14 ( 1 rep)
• Cable upright row: 28.75kg x8, 21.25kg x14 ( 1.25kg set 1, 1 rep, set 2)

DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 13 (unchanged)
• Leg Extension: 62.25kg x15, 62.25kg x15 ( 3 reps set 2)
• Glute Hypertension: (2) 30kg DBs x15 (unchanged)
• DB Walking Lunges: (2) 22.5kg DBs (45kg) for 15 reps/ leg (unchanged)
• Good Mornings (v-squat machine): (2) 112.5kg x15 ( 2.5kg/ set)
• Preacher Curl Machine: 17.5kg x10, 17.5kg x10, 12.5kg x15 ( 2 reps, set 2)
• Close-grip Smith Machine Bench: (2) 32.5kg x 10, 10 ( 2 reps, set 2)

View attachment 201881
BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - thanks to all for supporting my log via the likes, comments, & code uses it means a lot knowing that what I share here is valuable to others
https://sassypharma.is

Wow. I’ve never seen movements like those in the videos. They both look like they are pretty effective if you can control them like you do. Very interesting

 

[Smidday]

Hi hello

Update: 21/3/2026

Today’s weight: 66.3kg (average weight is 2kg since introducing AAS)

BP: 103/66
FBG: 4.7
View attachment 201872

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

Weight continues to climb so no changes to intake are needed

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

BPC continues to stand as a great addition for optimising digestion, reducing inflammation, and improving muscle recovery - especially in my hip flexors & hamstrings which get hammered pretty hard due to my frequent lower body training days
While BPC is helpful for soft tissue healing & managing inflammation, it needs to be paired with the fundamentals of good recovery & joint support: hydration, execution quality of movements, & load management.
Further to these, I also like to supplement with bovine collagen, bone broth, and bone marrow.

TRAINING
Strength gains (similar to my weight) are being made

DAY ONE (lower body)
(12G)

• Glute Drive Machine: (2) 140 x12, 10 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x10 - moved to the Nautilus glute drive machine to continue to be able to progress load. I find the foot plate is a little low (encourages too much knee extension) so I raise it using a 25 plate
• DB BSS (contralateral hold): 40kg for 2x14 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( 1 rep/ set)

View attachment 201873

• DB RDL: 38.5kg DBs (2) for 15, 13 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately (unchanged)
• Glute Reverse Hyperextension: (2) 43.75kg for 15, 13 - using the smith machine ( 1.25kg/ set)

View attachment 201874
View attachment 201875
View attachment 201876

• Abduction Machine: 95kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: ‘16’ (weight unknown - stack is only numbered only) for 2x15 - I LIKE this machine (& I don’t like most kickback machines) torso is well supported (via adjustable height bench), nice wide/ angled footplate, allows for good ROM/ hip flexion, and most importantly NO knee extension

View attachment 201877

DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x11 (unchanged); 32.5kg x13 ( 1 rep)
• DB Lateral raise (seated): (2) 7kg for 13, 12 ( 1 rep, set 1)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 30 x15, 30 x15, 27.5 x15 ( 2.5kg/ set)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x12 ( 1 rep set 1, 2 reps set 2)
• Cable row (with ‘mag’ neutral grip attachment): 57.5kg x11, 55kg x12 ( 1 rep/ set)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 110kg x10( unchanged); 103kg x12 ( 1 rep set 2)
• Uni-lateral lying hamstring curl: 23.75kg x12, 22.5 x12 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1.25kg set 1)
• Pendulum squat: (2) 36.25kg for 12, 10 ( 1.25kg/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 145kg for 2 x12 ( 5kg/ set)
• Seated leg curl: (2) 53.75kg for 15,15 ( 1.25kg set 2)
• Leg extension: (2) 62.25kg x15, 61kg x13 ( 1.25kg set 1, 1 rep set 2)
• Reverse hyperextension (smith machine): 40kg for 2 x15 ( 2 reps/ set)

View attachment 201878

DAY FOUR (lower body + shoulders)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: (2) 65kg x15, 15 ( 2 reps, set 2)
• BB hip thrust: (2) 130kg x 13, 13 + (1) @ 110kg for 1+1/4 reps x13 ( 2.5kg/ set)
• BB RDL: (2) 95kg x12 ( 2.5kg/ set) - I do these on a platform for better ROM without hitting the deck. Will hold the weight on these: I can make progress via adjusting cadence for now

View attachment 201880

• DB BSS (contralateral hold): (2) 40kg x14 ( 1 rep/ set) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7kg x15, 7kg x13 ( 2 reps, set 1)
• Uni-lateral pulldown (neutral grip): 26.25kg x14 ( 1 rep)
• Cable upright row: 28.75kg x8, 21.25kg x14 ( 1.25kg set 1, 1 rep, set 2)

DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 13 (unchanged)
• Leg Extension: 62.25kg x15, 62.25kg x15 ( 3 reps set 2)
• Glute Hypertension: (2) 30kg DBs x15 (unchanged)
• DB Walking Lunges: (2) 22.5kg DBs (45kg) for 15 reps/ leg (unchanged)
• Good Mornings (v-squat machine): (2) 112.5kg x15 ( 2.5kg/ set)
• Preacher Curl Machine: 17.5kg x10, 17.5kg x10, 12.5kg x15 ( 2 reps, set 2)
• Close-grip Smith Machine Bench: (2) 32.5kg x 10, 10 ( 2 reps, set 2)

View attachment 201881
BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - thanks to all for supporting my log via the likes, comments, & code uses it means a lot knowing that what I share here is valuable to others
https://sassypharma.is

Great shape! Surely time to step on stage this year!

 

[Allupfromhere]

Hi hello

Update: 21/3/2026

Today’s weight: 66.3kg (average weight is 2kg since introducing AAS)

BP: 103/66
FBG: 4.7
View attachment 201872

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

Weight continues to climb so no changes to intake are needed

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

BPC continues to stand as a great addition for optimising digestion, reducing inflammation, and improving muscle recovery - especially in my hip flexors & hamstrings which get hammered pretty hard due to my frequent lower body training days
While BPC is helpful for soft tissue healing & managing inflammation, it needs to be paired with the fundamentals of good recovery & joint support: hydration, execution quality of movements, & load management.
Further to these, I also like to supplement with bovine collagen, bone broth, and bone marrow.

TRAINING
Strength gains (similar to my weight) are being made

DAY ONE (lower body)
(12G)

• Glute Drive Machine: (2) 140 x12, 10 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x10 - moved to the Nautilus glute drive machine to continue to be able to progress load. I find the foot plate is a little low (encourages too much knee extension) so I raise it using a 25 plate
• DB BSS (contralateral hold): 40kg for 2x14 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( 1 rep/ set)

View attachment 201873

• DB RDL: 38.5kg DBs (2) for 15, 13 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately (unchanged)
• Glute Reverse Hyperextension: (2) 43.75kg for 15, 13 - using the smith machine ( 1.25kg/ set)

View attachment 201874
View attachment 201875
View attachment 201876

• Abduction Machine: 95kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: ‘16’ (weight unknown - stack is only numbered only) for 2x15 - I LIKE this machine (& I don’t like most kickback machines) torso is well supported (via adjustable height bench), nice wide/ angled footplate, allows for good ROM/ hip flexion, and most importantly NO knee extension

View attachment 201877

DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x11 (unchanged); 32.5kg x13 ( 1 rep)
• DB Lateral raise (seated): (2) 7kg for 13, 12 ( 1 rep, set 1)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 30 x15, 30 x15, 27.5 x15 ( 2.5kg/ set)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x12 ( 1 rep set 1, 2 reps set 2)
• Cable row (with ‘mag’ neutral grip attachment): 57.5kg x11, 55kg x12 ( 1 rep/ set)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 110kg x10( unchanged); 103kg x12 ( 1 rep set 2)
• Uni-lateral lying hamstring curl: 23.75kg x12, 22.5 x12 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1.25kg set 1)
• Pendulum squat: (2) 36.25kg for 12, 10 ( 1.25kg/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 145kg for 2 x12 ( 5kg/ set)
• Seated leg curl: (2) 53.75kg for 15,15 ( 1.25kg set 2)
• Leg extension: (2) 62.25kg x15, 61kg x13 ( 1.25kg set 1, 1 rep set 2)
• Reverse hyperextension (smith machine): 40kg for 2 x15 ( 2 reps/ set)

View attachment 201878

DAY FOUR (lower body + shoulders)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: (2) 65kg x15, 15 ( 2 reps, set 2)
• BB hip thrust: (2) 130kg x 13, 13 + (1) @ 110kg for 1+1/4 reps x13 ( 2.5kg/ set)
• BB RDL: (2) 95kg x12 ( 2.5kg/ set) - I do these on a platform for better ROM without hitting the deck. Will hold the weight on these: I can make progress via adjusting cadence for now

View attachment 201880

• DB BSS (contralateral hold): (2) 40kg x14 ( 1 rep/ set) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7kg x15, 7kg x13 ( 2 reps, set 1)
• Uni-lateral pulldown (neutral grip): 26.25kg x14 ( 1 rep)
• Cable upright row: 28.75kg x8, 21.25kg x14 ( 1.25kg set 1, 1 rep, set 2)

DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 13 (unchanged)
• Leg Extension: 62.25kg x15, 62.25kg x15 ( 3 reps set 2)
• Glute Hypertension: (2) 30kg DBs x15 (unchanged)
• DB Walking Lunges: (2) 22.5kg DBs (45kg) for 15 reps/ leg (unchanged)
• Good Mornings (v-squat machine): (2) 112.5kg x15 ( 2.5kg/ set)
• Preacher Curl Machine: 17.5kg x10, 17.5kg x10, 12.5kg x15 ( 2 reps, set 2)
• Close-grip Smith Machine Bench: (2) 32.5kg x 10, 10 ( 2 reps, set 2)

View attachment 201881
BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - thanks to all for supporting my log via the likes, comments, & code uses it means a lot knowing that what I share here is valuable to others
https://sassypharma.is

Whoooaaa this update has taken your
log to a newer level again haha
Absolute pro level structure and im throwing it out the right now, the best mapped out log i have seen on Evo period!

I wouldnt blink an eye if i was to see a log like this on something like the J3U platform and just assume its that of a professional competitor.

Man girl, you can eat some calories. Nice to have created such a metabolic capacity to do so, creates more opportunity for a growth rate almost of your choice

There genuinely isnt anything standing in your way for what you can achieve this year, privileged to be able to follow along and support

 

[Kopite67]

Hi hello

Update: 21/3/2026

Today’s weight: 66.3kg (average weight is 2kg since introducing AAS)

BP: 103/66
FBG: 4.7
View attachment 201872

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

Weight continues to climb so no changes to intake are needed

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

BPC continues to stand as a great addition for optimising digestion, reducing inflammation, and improving muscle recovery - especially in my hip flexors & hamstrings which get hammered pretty hard due to my frequent lower body training days
While BPC is helpful for soft tissue healing & managing inflammation, it needs to be paired with the fundamentals of good recovery & joint support: hydration, execution quality of movements, & load management.
Further to these, I also like to supplement with bovine collagen, bone broth, and bone marrow.

TRAINING
Strength gains (similar to my weight) are being made

DAY ONE (lower body)
(12G)

• Glute Drive Machine: (2) 140 x12, 10 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x10 - moved to the Nautilus glute drive machine to continue to be able to progress load. I find the foot plate is a little low (encourages too much knee extension) so I raise it using a 25 plate
• DB BSS (contralateral hold): 40kg for 2x14 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( 1 rep/ set)

View attachment 201873

• DB RDL: 38.5kg DBs (2) for 15, 13 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately (unchanged)
• Glute Reverse Hyperextension: (2) 43.75kg for 15, 13 - using the smith machine ( 1.25kg/ set)

View attachment 201874
View attachment 201875
View attachment 201876

• Abduction Machine: 95kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: ‘16’ (weight unknown - stack is only numbered only) for 2x15 - I LIKE this machine (& I don’t like most kickback machines) torso is well supported (via adjustable height bench), nice wide/ angled footplate, allows for good ROM/ hip flexion, and most importantly NO knee extension

View attachment 201877

DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x11 (unchanged); 32.5kg x13 ( 1 rep)
• DB Lateral raise (seated): (2) 7kg for 13, 12 ( 1 rep, set 1)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 30 x15, 30 x15, 27.5 x15 ( 2.5kg/ set)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x12 ( 1 rep set 1, 2 reps set 2)
• Cable row (with ‘mag’ neutral grip attachment): 57.5kg x11, 55kg x12 ( 1 rep/ set)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 110kg x10( unchanged); 103kg x12 ( 1 rep set 2)
• Uni-lateral lying hamstring curl: 23.75kg x12, 22.5 x12 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1.25kg set 1)
• Pendulum squat: (2) 36.25kg for 12, 10 ( 1.25kg/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 145kg for 2 x12 ( 5kg/ set)
• Seated leg curl: (2) 53.75kg for 15,15 ( 1.25kg set 2)
• Leg extension: (2) 62.25kg x15, 61kg x13 ( 1.25kg set 1, 1 rep set 2)
• Reverse hyperextension (smith machine): 40kg for 2 x15 ( 2 reps/ set)

View attachment 201878

DAY FOUR (lower body + shoulders)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: (2) 65kg x15, 15 ( 2 reps, set 2)
• BB hip thrust: (2) 130kg x 13, 13 + (1) @ 110kg for 1+1/4 reps x13 ( 2.5kg/ set)
• BB RDL: (2) 95kg x12 ( 2.5kg/ set) - I do these on a platform for better ROM without hitting the deck. Will hold the weight on these: I can make progress via adjusting cadence for now

View attachment 201880

• DB BSS (contralateral hold): (2) 40kg x14 ( 1 rep/ set) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7kg x15, 7kg x13 ( 2 reps, set 1)
• Uni-lateral pulldown (neutral grip): 26.25kg x14 ( 1 rep)
• Cable upright row: 28.75kg x8, 21.25kg x14 ( 1.25kg set 1, 1 rep, set 2)

DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 13 (unchanged)
• Leg Extension: 62.25kg x15, 62.25kg x15 ( 3 reps set 2)
• Glute Hypertension: (2) 30kg DBs x15 (unchanged)
• DB Walking Lunges: (2) 22.5kg DBs (45kg) for 15 reps/ leg (unchanged)
• Good Mornings (v-squat machine): (2) 112.5kg x15 ( 2.5kg/ set)
• Preacher Curl Machine: 17.5kg x10, 17.5kg x10, 12.5kg x15 ( 2 reps, set 2)
• Close-grip Smith Machine Bench: (2) 32.5kg x 10, 10 ( 2 reps, set 2)

View attachment 201881
BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - thanks to all for supporting my log via the likes, comments, & code uses it means a lot knowing that what I share here is valuable to others
https://sassypharma.is

That was an exceptional update @Alice_In_Ironland . The videos were really great as were the pictorials. I think I got a cramp in my hammy watching the smith machine reverse hyper though , jesus, that is some exercise. You have me convinced on the BPC as well. Love this log. I learn something from it more often than not and that makes it fanastic

 

[RGSX]

Hi hello

Update: 21/3/2026

Today’s weight: 66.3kg (average weight is 2kg since introducing AAS)

BP: 103/66
FBG: 4.7
View attachment 201872

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

Weight continues to climb so no changes to intake are needed

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

BPC continues to stand as a great addition for optimising digestion, reducing inflammation, and improving muscle recovery - especially in my hip flexors & hamstrings which get hammered pretty hard due to my frequent lower body training days
While BPC is helpful for soft tissue healing & managing inflammation, it needs to be paired with the fundamentals of good recovery & joint support: hydration, execution quality of movements, & load management.
Further to these, I also like to supplement with bovine collagen, bone broth, and bone marrow.

TRAINING
Strength gains (similar to my weight) are being made

DAY ONE (lower body)
(12G)

• Glute Drive Machine: (2) 140 x12, 10 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x10 - moved to the Nautilus glute drive machine to continue to be able to progress load. I find the foot plate is a little low (encourages too much knee extension) so I raise it using a 25 plate
• DB BSS (contralateral hold): 40kg for 2x14 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( 1 rep/ set)

View attachment 201873

• DB RDL: 38.5kg DBs (2) for 15, 13 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately (unchanged)
• Glute Reverse Hyperextension: (2) 43.75kg for 15, 13 - using the smith machine ( 1.25kg/ set)

View attachment 201874
View attachment 201875
View attachment 201876

• Abduction Machine: 95kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: ‘16’ (weight unknown - stack is only numbered only) for 2x15 - I LIKE this machine (& I don’t like most kickback machines) torso is well supported (via adjustable height bench), nice wide/ angled footplate, allows for good ROM/ hip flexion, and most importantly NO knee extension

View attachment 201877

DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x11 (unchanged); 32.5kg x13 ( 1 rep)
• DB Lateral raise (seated): (2) 7kg for 13, 12 ( 1 rep, set 1)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 30 x15, 30 x15, 27.5 x15 ( 2.5kg/ set)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x12 ( 1 rep set 1, 2 reps set 2)
• Cable row (with ‘mag’ neutral grip attachment): 57.5kg x11, 55kg x12 ( 1 rep/ set)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 110kg x10( unchanged); 103kg x12 ( 1 rep set 2)
• Uni-lateral lying hamstring curl: 23.75kg x12, 22.5 x12 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1.25kg set 1)
• Pendulum squat: (2) 36.25kg for 12, 10 ( 1.25kg/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 145kg for 2 x12 ( 5kg/ set)
• Seated leg curl: (2) 53.75kg for 15,15 ( 1.25kg set 2)
• Leg extension: (2) 62.25kg x15, 61kg x13 ( 1.25kg set 1, 1 rep set 2)
• Reverse hyperextension (smith machine): 40kg for 2 x15 ( 2 reps/ set)

View attachment 201878

DAY FOUR (lower body + shoulders)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: (2) 65kg x15, 15 ( 2 reps, set 2)
• BB hip thrust: (2) 130kg x 13, 13 + (1) @ 110kg for 1+1/4 reps x13 ( 2.5kg/ set)
• BB RDL: (2) 95kg x12 ( 2.5kg/ set) - I do these on a platform for better ROM without hitting the deck. Will hold the weight on these: I can make progress via adjusting cadence for now

View attachment 201880

• DB BSS (contralateral hold): (2) 40kg x14 ( 1 rep/ set) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7kg x15, 7kg x13 ( 2 reps, set 1)
• Uni-lateral pulldown (neutral grip): 26.25kg x14 ( 1 rep)
• Cable upright row: 28.75kg x8, 21.25kg x14 ( 1.25kg set 1, 1 rep, set 2)

DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 13 (unchanged)
• Leg Extension: 62.25kg x15, 62.25kg x15 ( 3 reps set 2)
• Glute Hypertension: (2) 30kg DBs x15 (unchanged)
• DB Walking Lunges: (2) 22.5kg DBs (45kg) for 15 reps/ leg (unchanged)
• Good Mornings (v-squat machine): (2) 112.5kg x15 ( 2.5kg/ set)
• Preacher Curl Machine: 17.5kg x10, 17.5kg x10, 12.5kg x15 ( 2 reps, set 2)
• Close-grip Smith Machine Bench: (2) 32.5kg x 10, 10 ( 2 reps, set 2)

View attachment 201881
BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - thanks to all for supporting my log via the likes, comments, & code uses it means a lot knowing that what I share here is valuable to others
https://sassypharma.is

Your videos are so good to see your workout Alice.
66kg! That's a serious amount of muscle because you are extremely lean.
Super strong looking quads
We Will be sending your gut health out tomorrow morning and I'm sure we will get a very detailed insight from you body response and journal for all of us. Have a great Sunday Alice!!

Logan,

 

[Demon_throne]

Hi hello

Update: 21/3/2026

Today’s weight: 66.3kg (average weight is 2kg since introducing AAS)

BP: 103/66
FBG: 4.7
View attachment 201872

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

Weight continues to climb so no changes to intake are needed

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

BPC continues to stand as a great addition for optimising digestion, reducing inflammation, and improving muscle recovery - especially in my hip flexors & hamstrings which get hammered pretty hard due to my frequent lower body training days
While BPC is helpful for soft tissue healing & managing inflammation, it needs to be paired with the fundamentals of good recovery & joint support: hydration, execution quality of movements, & load management.
Further to these, I also like to supplement with bovine collagen, bone broth, and bone marrow.

TRAINING
Strength gains (similar to my weight) are being made

DAY ONE (lower body)
(12G)

• Glute Drive Machine: (2) 140 x12, 10 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x10 - moved to the Nautilus glute drive machine to continue to be able to progress load. I find the foot plate is a little low (encourages too much knee extension) so I raise it using a 25 plate
• DB BSS (contralateral hold): 40kg for 2x14 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( 1 rep/ set)

View attachment 201873

• DB RDL: 38.5kg DBs (2) for 15, 13 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately (unchanged)
• Glute Reverse Hyperextension: (2) 43.75kg for 15, 13 - using the smith machine ( 1.25kg/ set)

View attachment 201874
View attachment 201875
View attachment 201876

• Abduction Machine: 95kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: ‘16’ (weight unknown - stack is only numbered only) for 2x15 - I LIKE this machine (& I don’t like most kickback machines) torso is well supported (via adjustable height bench), nice wide/ angled footplate, allows for good ROM/ hip flexion, and most importantly NO knee extension

View attachment 201877

DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x11 (unchanged); 32.5kg x13 ( 1 rep)
• DB Lateral raise (seated): (2) 7kg for 13, 12 ( 1 rep, set 1)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 30 x15, 30 x15, 27.5 x15 ( 2.5kg/ set)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x12 ( 1 rep set 1, 2 reps set 2)
• Cable row (with ‘mag’ neutral grip attachment): 57.5kg x11, 55kg x12 ( 1 rep/ set)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 110kg x10( unchanged); 103kg x12 ( 1 rep set 2)
• Uni-lateral lying hamstring curl: 23.75kg x12, 22.5 x12 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1.25kg set 1)
• Pendulum squat: (2) 36.25kg for 12, 10 ( 1.25kg/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 145kg for 2 x12 ( 5kg/ set)
• Seated leg curl: (2) 53.75kg for 15,15 ( 1.25kg set 2)
• Leg extension: (2) 62.25kg x15, 61kg x13 ( 1.25kg set 1, 1 rep set 2)
• Reverse hyperextension (smith machine): 40kg for 2 x15 ( 2 reps/ set)

View attachment 201878

DAY FOUR (lower body + shoulders)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: (2) 65kg x15, 15 ( 2 reps, set 2)
• BB hip thrust: (2) 130kg x 13, 13 + (1) @ 110kg for 1+1/4 reps x13 ( 2.5kg/ set)
• BB RDL: (2) 95kg x12 ( 2.5kg/ set) - I do these on a platform for better ROM without hitting the deck. Will hold the weight on these: I can make progress via adjusting cadence for now

View attachment 201880

• DB BSS (contralateral hold): (2) 40kg x14 ( 1 rep/ set) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7kg x15, 7kg x13 ( 2 reps, set 1)
• Uni-lateral pulldown (neutral grip): 26.25kg x14 ( 1 rep)
• Cable upright row: 28.75kg x8, 21.25kg x14 ( 1.25kg set 1, 1 rep, set 2)

DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 13 (unchanged)
• Leg Extension: 62.25kg x15, 62.25kg x15 ( 3 reps set 2)
• Glute Hypertension: (2) 30kg DBs x15 (unchanged)
• DB Walking Lunges: (2) 22.5kg DBs (45kg) for 15 reps/ leg (unchanged)
• Good Mornings (v-squat machine): (2) 112.5kg x15 ( 2.5kg/ set)
• Preacher Curl Machine: 17.5kg x10, 17.5kg x10, 12.5kg x15 ( 2 reps, set 2)
• Close-grip Smith Machine Bench: (2) 32.5kg x 10, 10 ( 2 reps, set 2)

View attachment 201881
BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - thanks to all for supporting my log via the likes, comments, & code uses it means a lot knowing that what I share here is valuable to others
https://sassypharma.is

Fuck what an entree! Weird question but has the smit machine ever locked itself while your doing what I call the frog kicks?

I know if I ever did them it would happen to me knowing my luck.

+2kg and compositions improving with each update. And your lifts are definetly matching

You got this sis


just sitting over here cheering for you

 

[LevButlerov]

Hi hello

Update: 21/3/2026

Today’s weight: 66.3kg (average weight is 2kg since introducing AAS)

BP: 103/66
FBG: 4.7
View attachment 201872

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

Weight continues to climb so no changes to intake are needed

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

BPC continues to stand as a great addition for optimising digestion, reducing inflammation, and improving muscle recovery - especially in my hip flexors & hamstrings which get hammered pretty hard due to my frequent lower body training days
While BPC is helpful for soft tissue healing & managing inflammation, it needs to be paired with the fundamentals of good recovery & joint support: hydration, execution quality of movements, & load management.
Further to these, I also like to supplement with bovine collagen, bone broth, and bone marrow.

TRAINING
Strength gains (similar to my weight) are being made

DAY ONE (lower body)
(12G)

• Glute Drive Machine: (2) 140 x12, 10 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x10 - moved to the Nautilus glute drive machine to continue to be able to progress load. I find the foot plate is a little low (encourages too much knee extension) so I raise it using a 25 plate
• DB BSS (contralateral hold): 40kg for 2x14 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( 1 rep/ set)

View attachment 201873

• DB RDL: 38.5kg DBs (2) for 15, 13 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately (unchanged)
• Glute Reverse Hyperextension: (2) 43.75kg for 15, 13 - using the smith machine ( 1.25kg/ set)

View attachment 201874
View attachment 201875
View attachment 201876

• Abduction Machine: 95kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: ‘16’ (weight unknown - stack is only numbered only) for 2x15 - I LIKE this machine (& I don’t like most kickback machines) torso is well supported (via adjustable height bench), nice wide/ angled footplate, allows for good ROM/ hip flexion, and most importantly NO knee extension

View attachment 201877

DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x11 (unchanged); 32.5kg x13 ( 1 rep)
• DB Lateral raise (seated): (2) 7kg for 13, 12 ( 1 rep, set 1)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 30 x15, 30 x15, 27.5 x15 ( 2.5kg/ set)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x12 ( 1 rep set 1, 2 reps set 2)
• Cable row (with ‘mag’ neutral grip attachment): 57.5kg x11, 55kg x12 ( 1 rep/ set)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 110kg x10( unchanged); 103kg x12 ( 1 rep set 2)
• Uni-lateral lying hamstring curl: 23.75kg x12, 22.5 x12 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1.25kg set 1)
• Pendulum squat: (2) 36.25kg for 12, 10 ( 1.25kg/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 145kg for 2 x12 ( 5kg/ set)
• Seated leg curl: (2) 53.75kg for 15,15 ( 1.25kg set 2)
• Leg extension: (2) 62.25kg x15, 61kg x13 ( 1.25kg set 1, 1 rep set 2)
• Reverse hyperextension (smith machine): 40kg for 2 x15 ( 2 reps/ set)

View attachment 201878

DAY FOUR (lower body + shoulders)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: (2) 65kg x15, 15 ( 2 reps, set 2)
• BB hip thrust: (2) 130kg x 13, 13 + (1) @ 110kg for 1+1/4 reps x13 ( 2.5kg/ set)
• BB RDL: (2) 95kg x12 ( 2.5kg/ set) - I do these on a platform for better ROM without hitting the deck. Will hold the weight on these: I can make progress via adjusting cadence for now

View attachment 201880

• DB BSS (contralateral hold): (2) 40kg x14 ( 1 rep/ set) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7kg x15, 7kg x13 ( 2 reps, set 1)
• Uni-lateral pulldown (neutral grip): 26.25kg x14 ( 1 rep)
• Cable upright row: 28.75kg x8, 21.25kg x14 ( 1.25kg set 1, 1 rep, set 2)

DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 13 (unchanged)
• Leg Extension: 62.25kg x15, 62.25kg x15 ( 3 reps set 2)
• Glute Hypertension: (2) 30kg DBs x15 (unchanged)
• DB Walking Lunges: (2) 22.5kg DBs (45kg) for 15 reps/ leg (unchanged)
• Good Mornings (v-squat machine): (2) 112.5kg x15 ( 2.5kg/ set)
• Preacher Curl Machine: 17.5kg x10, 17.5kg x10, 12.5kg x15 ( 2 reps, set 2)
• Close-grip Smith Machine Bench: (2) 32.5kg x 10, 10 ( 2 reps, set 2)

View attachment 201881
BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - thanks to all for supporting my log via the likes, comments, & code uses it means a lot knowing that what I share here is valuable to others
https://sassypharma.is

strong legs sister @Alice_In_Ironland love your 51 leg curl thats strong! and hard to do 145 on cybex you legit powerful sister love it!

awesome updated pics too, strong glutes, legs coming up and love the shoulders much wider and harder. Clean arms too I see biceps growing.
EVO family love and support your way!

 

[Alice_In_Ironland]

Great shape! Surely time to step on stage this year!

Thank you maybe someday!

 

[Alice_In_Ironland]

Whoooaaa this update has taken your
log to a newer level again haha
Absolute pro level structure and im throwing it out the right now, the best mapped out log i have seen on Evo period!

I wouldnt blink an eye if i was to see a log like this on something like the J3U platform and just assume its that of a professional competitor.

Man girl, you can eat some calories. Nice to have created such a metabolic capacity to do so, creates more opportunity for a growth rate almost of your choice

There genuinely isnt anything standing in your way for what you can achieve this year, privileged to be able to follow along and support

Thank you what a compliment
Haha, eating is definitely one of my strengths! I’m always hungry

 

[HarleyGuy]

Hi hello

Update: 21/3/2026

Today’s weight: 66.3kg (average weight is 2kg since introducing AAS)

BP: 103/66
FBG: 4.7
View attachment 201872

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

Weight continues to climb so no changes to intake are needed

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

BPC continues to stand as a great addition for optimising digestion, reducing inflammation, and improving muscle recovery - especially in my hip flexors & hamstrings which get hammered pretty hard due to my frequent lower body training days
While BPC is helpful for soft tissue healing & managing inflammation, it needs to be paired with the fundamentals of good recovery & joint support: hydration, execution quality of movements, & load management.
Further to these, I also like to supplement with bovine collagen, bone broth, and bone marrow.

TRAINING
Strength gains (similar to my weight) are being made

DAY ONE (lower body)
(12G)

• Glute Drive Machine: (2) 140 x12, 10 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x10 - moved to the Nautilus glute drive machine to continue to be able to progress load. I find the foot plate is a little low (encourages too much knee extension) so I raise it using a 25 plate
• DB BSS (contralateral hold): 40kg for 2x14 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( 1 rep/ set)

View attachment 201873

• DB RDL: 38.5kg DBs (2) for 15, 13 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately (unchanged)
• Glute Reverse Hyperextension: (2) 43.75kg for 15, 13 - using the smith machine ( 1.25kg/ set)

View attachment 201874
View attachment 201875
View attachment 201876

• Abduction Machine: 95kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: ‘16’ (weight unknown - stack is only numbered only) for 2x15 - I LIKE this machine (& I don’t like most kickback machines) torso is well supported (via adjustable height bench), nice wide/ angled footplate, allows for good ROM/ hip flexion, and most importantly NO knee extension

View attachment 201877

DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x11 (unchanged); 32.5kg x13 ( 1 rep)
• DB Lateral raise (seated): (2) 7kg for 13, 12 ( 1 rep, set 1)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 30 x15, 30 x15, 27.5 x15 ( 2.5kg/ set)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x12 ( 1 rep set 1, 2 reps set 2)
• Cable row (with ‘mag’ neutral grip attachment): 57.5kg x11, 55kg x12 ( 1 rep/ set)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 110kg x10( unchanged); 103kg x12 ( 1 rep set 2)
• Uni-lateral lying hamstring curl: 23.75kg x12, 22.5 x12 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1.25kg set 1)
• Pendulum squat: (2) 36.25kg for 12, 10 ( 1.25kg/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 145kg for 2 x12 ( 5kg/ set)
• Seated leg curl: (2) 53.75kg for 15,15 ( 1.25kg set 2)
• Leg extension: (2) 62.25kg x15, 61kg x13 ( 1.25kg set 1, 1 rep set 2)
• Reverse hyperextension (smith machine): 40kg for 2 x15 ( 2 reps/ set)

View attachment 201878

DAY FOUR (lower body + shoulders)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: (2) 65kg x15, 15 ( 2 reps, set 2)
• BB hip thrust: (2) 130kg x 13, 13 + (1) @ 110kg for 1+1/4 reps x13 ( 2.5kg/ set)
• BB RDL: (2) 95kg x12 ( 2.5kg/ set) - I do these on a platform for better ROM without hitting the deck. Will hold the weight on these: I can make progress via adjusting cadence for now

View attachment 201880

• DB BSS (contralateral hold): (2) 40kg x14 ( 1 rep/ set) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7kg x15, 7kg x13 ( 2 reps, set 1)
• Uni-lateral pulldown (neutral grip): 26.25kg x14 ( 1 rep)
• Cable upright row: 28.75kg x8, 21.25kg x14 ( 1.25kg set 1, 1 rep, set 2)

DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 13 (unchanged)
• Leg Extension: 62.25kg x15, 62.25kg x15 ( 3 reps set 2)
• Glute Hypertension: (2) 30kg DBs x15 (unchanged)
• DB Walking Lunges: (2) 22.5kg DBs (45kg) for 15 reps/ leg (unchanged)
• Good Mornings (v-squat machine): (2) 112.5kg x15 ( 2.5kg/ set)
• Preacher Curl Machine: 17.5kg x10, 17.5kg x10, 12.5kg x15 ( 2 reps, set 2)
• Close-grip Smith Machine Bench: (2) 32.5kg x 10, 10 ( 2 reps, set 2)

View attachment 201881
BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - thanks to all for supporting my log via the likes, comments, & code uses it means a lot knowing that what I share here is valuable to others
https://sassypharma.is

Great updates, vids, and pics... strength is progressing amazingly well with tons of increases, congrats!

 

[Alice_In_Ironland]

That was an exceptional update @Alice_In_Ironland . The videos were really great as were the pictorials. I think I got a cramp in my hammy watching the smith machine reverse hyper though , jesus, that is some exercise. You have me convinced on the BPC as well. Love this log. I learn something from it more often than not and that makes it fanastic

Thank you it’s definitely one of the more tedious exercises to set-up! Works great though once you get the hang of it. Sort of like an open-chain hip thrust

The BPC has been great! I’ve just ordered more since I don’t want to go without again

 

[Alice_In_Ironland]

Your videos are so good to see your workout Alice.
66kg! That's a serious amount of muscle because you are extremely lean.
Super strong looking quads
We Will be sending your gut health out tomorrow morning and I'm sure we will get a very detailed insight from you body response and journal for all of us. Have a great Sunday Alice!!

Logan,

Thanks boss appreciate you! Super excited to try & review the @RGSX gut health stack.

 

[Alice_In_Ironland]

Fuck what an entree! Weird question but has the smit machine ever locked itself while your doing what I call the frog kicks?

I know if I ever did them it would happen to me knowing my luck.

+2kg and compositions improving with each update. And your lifts are definetly matching

You got this sis


just sitting over here cheering for you

Thank you!
It hasn’t yet! I think it’s because I wear barefoot shoes which are a bit more flexible, so I can flick the bar back and forth fairly easily I know a few people who use a band to secure the hooks back on the smith for this exercise.

Appreciate you

 

[Demon_throne]

Thank you!
It hasn’t yet! I think it’s because I wear barefoot shoes which are a bit more flexible, so I can flick the bar back and forth fairly easily I know a few people who use a band to secure the hooks back on the smith for this exercise.

Appreciate you

After I commented this my other half looked at me and said you know a lot of us girls use cuffs to restrain it.

That sounds a bit naughty for gym talk but okay

 

[Sheshredz]

Hi hello

Update: 21/3/2026

Today’s weight: 66.3kg (average weight is 2kg since introducing AAS)

BP: 103/66
FBG: 4.7
View attachment 201872

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

Weight continues to climb so no changes to intake are needed

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

BPC continues to stand as a great addition for optimising digestion, reducing inflammation, and improving muscle recovery - especially in my hip flexors & hamstrings which get hammered pretty hard due to my frequent lower body training days
While BPC is helpful for soft tissue healing & managing inflammation, it needs to be paired with the fundamentals of good recovery & joint support: hydration, execution quality of movements, & load management.
Further to these, I also like to supplement with bovine collagen, bone broth, and bone marrow.

TRAINING
Strength gains (similar to my weight) are being made

DAY ONE (lower body)
(12G)

• Glute Drive Machine: (2) 140 x12, 10 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x10 - moved to the Nautilus glute drive machine to continue to be able to progress load. I find the foot plate is a little low (encourages too much knee extension) so I raise it using a 25 plate
• DB BSS (contralateral hold): 40kg for 2x14 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( 1 rep/ set)

View attachment 201873

• DB RDL: 38.5kg DBs (2) for 15, 13 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately (unchanged)
• Glute Reverse Hyperextension: (2) 43.75kg for 15, 13 - using the smith machine ( 1.25kg/ set)

View attachment 201874
View attachment 201875
View attachment 201876

• Abduction Machine: 95kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: ‘16’ (weight unknown - stack is only numbered only) for 2x15 - I LIKE this machine (& I don’t like most kickback machines) torso is well supported (via adjustable height bench), nice wide/ angled footplate, allows for good ROM/ hip flexion, and most importantly NO knee extension

View attachment 201877

DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x11 (unchanged); 32.5kg x13 ( 1 rep)
• DB Lateral raise (seated): (2) 7kg for 13, 12 ( 1 rep, set 1)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 30 x15, 30 x15, 27.5 x15 ( 2.5kg/ set)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x12 ( 1 rep set 1, 2 reps set 2)
• Cable row (with ‘mag’ neutral grip attachment): 57.5kg x11, 55kg x12 ( 1 rep/ set)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 110kg x10( unchanged); 103kg x12 ( 1 rep set 2)
• Uni-lateral lying hamstring curl: 23.75kg x12, 22.5 x12 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1.25kg set 1)
• Pendulum squat: (2) 36.25kg for 12, 10 ( 1.25kg/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 145kg for 2 x12 ( 5kg/ set)
• Seated leg curl: (2) 53.75kg for 15,15 ( 1.25kg set 2)
• Leg extension: (2) 62.25kg x15, 61kg x13 ( 1.25kg set 1, 1 rep set 2)
• Reverse hyperextension (smith machine): 40kg for 2 x15 ( 2 reps/ set)

View attachment 201878

DAY FOUR (lower body + shoulders)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: (2) 65kg x15, 15 ( 2 reps, set 2)
• BB hip thrust: (2) 130kg x 13, 13 + (1) @ 110kg for 1+1/4 reps x13 ( 2.5kg/ set)
• BB RDL: (2) 95kg x12 ( 2.5kg/ set) - I do these on a platform for better ROM without hitting the deck. Will hold the weight on these: I can make progress via adjusting cadence for now

View attachment 201880

• DB BSS (contralateral hold): (2) 40kg x14 ( 1 rep/ set) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7kg x15, 7kg x13 ( 2 reps, set 1)
• Uni-lateral pulldown (neutral grip): 26.25kg x14 ( 1 rep)
• Cable upright row: 28.75kg x8, 21.25kg x14 ( 1.25kg set 1, 1 rep, set 2)

DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 13 (unchanged)
• Leg Extension: 62.25kg x15, 62.25kg x15 ( 3 reps set 2)
• Glute Hypertension: (2) 30kg DBs x15 (unchanged)
• DB Walking Lunges: (2) 22.5kg DBs (45kg) for 15 reps/ leg (unchanged)
• Good Mornings (v-squat machine): (2) 112.5kg x15 ( 2.5kg/ set)
• Preacher Curl Machine: 17.5kg x10, 17.5kg x10, 12.5kg x15 ( 2 reps, set 2)
• Close-grip Smith Machine Bench: (2) 32.5kg x 10, 10 ( 2 reps, set 2)

View attachment 201881
BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - thanks to all for supporting my log via the likes, comments, & code uses it means a lot knowing that what I share here is valuable to others
https://sassypharma.is

Fresh brows girl?

Looking awesome!

 

[Alice_In_Ironland]

Fresh brows girl?

Looking awesome!

Thanks girl
Nooo not fresh, had them tattooed (microbladed) a few years ago. Have held up well

 

[Panda22]

Hi hello

Update: 21/3/2026

Today’s weight: 66.3kg (average weight is 2kg since introducing AAS)

BP: 103/66
FBG: 4.7
View attachment 201872

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

Weight continues to climb so no changes to intake are needed

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

BPC continues to stand as a great addition for optimising digestion, reducing inflammation, and improving muscle recovery - especially in my hip flexors & hamstrings which get hammered pretty hard due to my frequent lower body training days
While BPC is helpful for soft tissue healing & managing inflammation, it needs to be paired with the fundamentals of good recovery & joint support: hydration, execution quality of movements, & load management.
Further to these, I also like to supplement with bovine collagen, bone broth, and bone marrow.

TRAINING
Strength gains (similar to my weight) are being made

DAY ONE (lower body)
(12G)

• Glute Drive Machine: (2) 140 x12, 10 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x10 - moved to the Nautilus glute drive machine to continue to be able to progress load. I find the foot plate is a little low (encourages too much knee extension) so I raise it using a 25 plate
• DB BSS (contralateral hold): 40kg for 2x14 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( 1 rep/ set)

View attachment 201873

• DB RDL: 38.5kg DBs (2) for 15, 13 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately (unchanged)
• Glute Reverse Hyperextension: (2) 43.75kg for 15, 13 - using the smith machine ( 1.25kg/ set)

View attachment 201874
View attachment 201875
View attachment 201876

• Abduction Machine: 95kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: ‘16’ (weight unknown - stack is only numbered only) for 2x15 - I LIKE this machine (& I don’t like most kickback machines) torso is well supported (via adjustable height bench), nice wide/ angled footplate, allows for good ROM/ hip flexion, and most importantly NO knee extension

View attachment 201877

DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x11 (unchanged); 32.5kg x13 ( 1 rep)
• DB Lateral raise (seated): (2) 7kg for 13, 12 ( 1 rep, set 1)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 30 x15, 30 x15, 27.5 x15 ( 2.5kg/ set)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x12 ( 1 rep set 1, 2 reps set 2)
• Cable row (with ‘mag’ neutral grip attachment): 57.5kg x11, 55kg x12 ( 1 rep/ set)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 110kg x10( unchanged); 103kg x12 ( 1 rep set 2)
• Uni-lateral lying hamstring curl: 23.75kg x12, 22.5 x12 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1.25kg set 1)
• Pendulum squat: (2) 36.25kg for 12, 10 ( 1.25kg/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 145kg for 2 x12 ( 5kg/ set)
• Seated leg curl: (2) 53.75kg for 15,15 ( 1.25kg set 2)
• Leg extension: (2) 62.25kg x15, 61kg x13 ( 1.25kg set 1, 1 rep set 2)
• Reverse hyperextension (smith machine): 40kg for 2 x15 ( 2 reps/ set)

View attachment 201878

DAY FOUR (lower body + shoulders)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: (2) 65kg x15, 15 ( 2 reps, set 2)
• BB hip thrust: (2) 130kg x 13, 13 + (1) @ 110kg for 1+1/4 reps x13 ( 2.5kg/ set)
• BB RDL: (2) 95kg x12 ( 2.5kg/ set) - I do these on a platform for better ROM without hitting the deck. Will hold the weight on these: I can make progress via adjusting cadence for now

View attachment 201880

• DB BSS (contralateral hold): (2) 40kg x14 ( 1 rep/ set) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7kg x15, 7kg x13 ( 2 reps, set 1)
• Uni-lateral pulldown (neutral grip): 26.25kg x14 ( 1 rep)
• Cable upright row: 28.75kg x8, 21.25kg x14 ( 1.25kg set 1, 1 rep, set 2)

DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 13 (unchanged)
• Leg Extension: 62.25kg x15, 62.25kg x15 ( 3 reps set 2)
• Glute Hypertension: (2) 30kg DBs x15 (unchanged)
• DB Walking Lunges: (2) 22.5kg DBs (45kg) for 15 reps/ leg (unchanged)
• Good Mornings (v-squat machine): (2) 112.5kg x15 ( 2.5kg/ set)
• Preacher Curl Machine: 17.5kg x10, 17.5kg x10, 12.5kg x15 ( 2 reps, set 2)
• Close-grip Smith Machine Bench: (2) 32.5kg x 10, 10 ( 2 reps, set 2)

View attachment 201881
BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - thanks to all for supporting my log via the likes, comments, & code uses it means a lot knowing that what I share here is valuable to others
https://sassypharma.is

This log is everything!!

Moving some insanely impressive weights and with a sssstrict form. GOAT!

Some really inspiring depth on the RDL and BSS there

If you ever take requests I’d love to see how you do leg extensions and seated ham curl. Something I can’t seem to get quite right or am just suffering it ha ha. Could be both!

Thanks for sharing so much info - I honestly get so much personal value reading your log!

 

[Sassy Rep]

Hi hello

Update: 19/2/2026

Today’s weight: 64.4kg
BP: 108/67
FBG: 4.5
View attachment 185730

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
I’ve officially joined the 3000 calorie (plus) club: body is absolutely CHEWING through food at the moment

Training Day Calories Increased: 3160 (475 C/ 180 P/ 60 F)
Previously: 2960 (425 C/ 180 P/ 60 F)

Non-training day Calories Increased: 2760 (375 C/ 180 P/ 60F)
Previously: 2660 (350 C/ 180 P/ 60F)

Fluid: 4.5-5L of water daily

Carb intake is still CLIMBING but blood glucose management is looking GOOD.

The additional carbs have been split between my pre-, intra-, and post-training meals. No changes to carb sources, just increased quantity.

PEDs
-HGH: 1iu/ day - taken in the AM (morning) @Sassy's Pharmaceuticals @Sassy Rep
-Metformin XR: 500mg pre-bed
-Jardiance: 10mg pre-bed

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps
View attachment 185753

TRAINING
DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36kg x8 ( 1.25kg); 32.5kg x11 (unchanged)
• DB Lateral raise (seated): 7kg for 2 sets of 12,11 (unchanged)
• Lying (bench) cable X lateral raise: 6.875kg/ side x10, 6.25 kg/ side x15 ( .625kg set 1)
• Rear delt machine: 3 sets - 25kg x12, 25kg x12, 22.5kg x15 ( 5kg/ set)
• Wide grip lat pulldown (with neutral grip attachment): 55kg for 2 sets of 12,10 (unchanged)
• Cable row (with neutral grip attachment): 55kg for 2x12 (unchanged)

It was raining so I ate my post-WO meal inside the gym today (125g CoR, 25g WPI, 50g fruit - 598 cal: 35P/ 1F/ 110C)
View attachment 185735

PHYSIQUE UPDATE
This week’s check-in photos taken flat & fasted this AM.
View attachment 185737
View attachment 185747

Composition remains in a GOOD spot & this is very much helped by the lipolytic benefits of @Sassy's Pharmaceuticals HGH

Cont’

PATHOLOGY

View attachment 184485
View attachment 184486
View attachment 184488
View attachment 184489

You are putting in the work

 

[Sassy Rep]

Hi hello

Update: 22/2/2026

Today’s weight: 63.5kg

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3160 (475 C/ 180 P/ 60 F)

Non-training day Calories: 2760 (375 C/ 180 P/ 60F)

Fluid: 4.5-5L of water daily

NUTRITION
FDoE (Training Day)

M1: 50g oats, 60g COR, 25g berries, 50g kefir yogurt, 25g WPI, cinnamon, 1g salt
1 egg, 50g egg whites
View attachment 187337

M2 (pre training): 185g sweet potato, 110g raw weight low-gi rice + 1 scoop Premium Supps Night Warrior Pre-workout

Intra: 15g liquid glycerol, 25g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt

M3 (post-WO, eaten at the gym): 125g CoR, 50g fruit, 30g WPI
View attachment 187338

M4: 50g low-GI white rice, 50g lentils, 70g lean beef, 50g spinach, 50g green beans, 5g olive oil, 1g salt
View attachment 187339

M5: 250g green beans, 50g spinach, 80g salmon, 5g olive oil, 1g salt
View attachment 187340

M6: 250g plain yogurt, 5g collagen protein, 10g WPI, 15g walnuts, 30g fruit, cinnamon
View attachment 187341

PEDs
-HGH: 1iu/ day - taken in the AM (morning) @Sassy's Pharmaceuticals @Sassy Rep

-Metformin XR: 500mg pre-bed
-Jardiance: 10mg pre-bed

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

TRAINING
DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 12, 12 (unchanged)
• Leg Extension: 61kgx15, 61kgx13 (1 rep for set 2) - I’ve brought the seat back for these & dropped the load a little to engage more rec fem. Definitely feel it in the anterior/ middle quad more intensely (including DOMS) vs regular, more upright positioning of the backrest
• Glute Hyperextension: 32.5kg DB for 2 sets of 14 (unchanged)
• DB Walking Lunges: (2) 20kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (v-squat machine): 105kg for 2 sets of 15 ( 2.5kg/ set)
• Preacher Curl Machine: 17.5kg for 2 sets of 10, 10kg for 1 set of 12 ( 2.5kg for set 2)
• Close-grip Smith Machine Bench: 32.5kg for 2 sets of 12 ( 2.5kg for set 2)

RECOVERY
This week completes week 8 of my training block. Next week I will implement a training de-load to rinse off some fatigue + get my recovery back up to speed. During my de-loads, I strip volume back. My approach is to do a single working set of each exercise. I’ll either match the previous week’s load/ reps for that set, or capitalise on the extra energy by increasing the load. It really boils down to how I feel that day, as recovery is the priority. If I am able to increase the load for the single working set, great! - I’ll use that as the baseline or ‘start point’ when I begin the next training block.

Food is high, bloods look good, and menstrual cycle has been restored post AAS use - which gives me the green light to go ahead with the next part of this push phase (props to @RGSX for helping to keep my health in-check)

One thing I’m brining more attention to is the recovery of my joints and muscles. It does get tougher as training continues to progress, especially since I’m unassisted at the minute. When systemic inflammation begins to climb, it can have flow on effects to sleep, mood, and digestion - which can really impair progress.

I’m going to be utilising BPC157 & TB500 (500mcg each/ day). It will be utilised pre-bed to get the most benefit of the anti-inflammatory and restorative effects, without interfering with some of the necessary inflammation that occurs due to training (as some degree is essential for muscle growth and adaption).

I’ll continue to use 1iu of HGH each AM alongside these peps.

I’ll use my regular log updates to report back on my experience using these peps ‘proactively’ - to facilitate improved recovery. I’ve heard it being said that the ‘anabolic’ effect that these peps can have is their ability to recovery joints and muscles at a faster rate, which by extension, creates the conditions for better training performance to occur (the real driver of growth).

This could be interesting, I’m very data-driven so any subtle changes won’t go unnoticed by me. I’m keen for this next chapter of my build phase & to see where I can take it

Most of the user reports surrounding these peps are cases of post-injury protocols (where they do appear to be highly effective) - so I’m interested to see what they can do for an injury-free (knock on wood) but heavily trained individual like myself.

For sure I’ll be utilising @Sassy's Pharmaceuticals BPC & TB. Self-funded (I insisted! I like to contribute where I can) so you’ll get honest feedback from me (although you can always expect transparency from me regardless).

TD post (& more) to come

My one sit-down coffee for the week (it was so good that I had a second):
View attachment 187342

Hi hello

Update: 25/2/2026

A few big changes happening this week

Today’s weight: 63.5kg
BP: 104/67
FBG: 4.5
View attachment 188942

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Calories (carbs) have once AGAIN increased.
I’ve officially joined the 500g carb club - girl can eat!
Glucose management is still looking good.

Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Previous: 3160 (475 C/ 180 P/ 60 F)

Non-training day Calories: 2905 (400 C/ 180 P/ 65F)
Previous: 2760 (375 C/ 180 P/ 60F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

NUTRITION
FDoE (Training Day) - my intake continues to climb so I’m keeping you in loop re: how I adjust & structure my nutrition to suit. Again, no changes to food types, only increased quantities. The extra carbs have been added to M1, M2, M3 (i.e., pre- & post-training).

Still incorporating 350-400g of green veg daily, & delaying my first meal (for a longer fasting period) on non-training days (eating only between 11:00-19:00) - my appetite is high & digestion is great, so it’s no problem. Eat unprocessed & low FODMAP foods + monitor (& standardise) fluid, fibre, sodium, potassium intake, & Bob’s your uncle.

M1: 50g oats, 70g COR, 25g berries, 50g kefir yogurt, 25g WPI, cinnamon, 1g salt
1 egg, 50g egg whites
View attachment 188943

M2 (pre training): 150g sweet potato, 150g raw weight low-gi rice + 1 scoop Premium Supps Night Warrior Pre-workout
View attachment 188944

Intra: 15g liquid glycerol, 25g HBCD, 15g EAAs/ collagen, 10g creatine, 5g glutamine, 5g taurine, 4g salt

M3 (post-WO, eaten at the gym): 125g CoR, 50g fruit, 25g WPI
View attachment 188945

M4: 50g low-GI white rice, 50g lentils, 80g lean beef, 50g spinach, 50g green beans, 5g olive oil, 1g salt
View attachment 188946

M5: 225g green beans, 50g spinach, 80g salmon, 5g olive oil, 1g salt
View attachment 188947

M6: 250g plain yogurt, 5g collagen protein, 10g WPI, 15g walnuts, 30g fruit, cinnamon
View attachment 188969

PEDs
-HGH - 1iu/ day - taken in the AM (morning) @Sassy's Pharmaceuticals @Sassy Rep

-Metformin XR - 500mg pre-bed
-Jardiance - 10mg pre-bed

PED CHANGES
PRIMO-E (40mg/ week, split over two doses) will be re-introduced commencing NEXT WEEK

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps
View attachment 188951

RECOVERY - PART 1: PEPTIDE PROTOCOL
Doses & timing have been determined by my coach based on my goal to support recovery outcomes during the next phase of this ‘push’ in training, nutrition, & PEDs

-BPC: 250mcg, daily (AM & PM)
-TB: 2mg, twice/ week

Peps by @Sassy's Pharmaceuticals

RECOVERY - PART 2: TRAINING
Training de-load week has commenced: I am completing a single working set of each exercise. The aim is to capitalise on the extra energy by increasing the load or reps for the single-set, without driving up fatigue.

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 120 x10( 2.5kg) + (1) 90kg for 1+1/4 reps. Reached my goal of 120kg/ 3PPS - next week we try it for 2 sets.
• DB BSS (contralateral hold): 41kg x 15 ( 1 rep)

View attachment 188959
View attachment 188964

• DB uni-lateral (b-stance) RDL: 39kg x 12 ( 2.5kg)
• Glute Reverse Hyperextension: 42.5kg x 15 ( 1 rep)
• Abduction Machine: 95kg x 15 (unchanged)
• Glute Kickback: 21kg x 13 ( 1 rep)

Hi hello

Update: 27/2/2026

Today’s weight: 63.3kg
BP: 118/70
FBG: 5.0

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

PEDS
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, split over two doses) will be re-introduced commencing NEXT WEEK

-Metformin XR - 500mg pre-bed
-Jardiance - 10mg pre-bed

RECOVERY - PART 1: PEPTIDE PROTOCOL
-BPC: 250mcg, daily (AM & PM)
-TB: 2mg, twice/ week
Peps by @Sassy's Pharmaceuticals

So far, so good! One week into BPC/ TB & I have noticed a decrease in inflammation and soreness. I have been admitting BPC sub-q to my posterior left thigh area, where my hamstring & hip flexors are tighter due to old muscle strains. I am doing a fair bit of uni-lateral work to help bring up that left side, and I’m noticing via my training performance & observations that I’m starting to bridge the ‘gap’ in strength & ROM between left vs right side. I attribute the improvement to the left side being able to recover better & as a result, adapt to the training stimulus.

RECOVERY - PART 2: TRAINING
Training de-load week: I am completing a single working set of each exercise. The aim is to capitalise on the extra energy by increasing the load or reps for the single-set, without driving up fatigue.

TRAINING - DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x5 ( 5 reps)
• DB Lateral raise (seated): 7kg x12 (unchanged)
• Lying (bench) cable X lateral raise: 6.25kg/ side x15
• Rear delt fly machine: 27.5kg x ( 2.5kg)
• Wide grip lat pulldown (with neutral grip attachment): 55kg x12 (unchanged)
• Cable row (with neutral grip attachment): 57.5kg x12 ( 2.5kg)

Snippets from my upper body day.
300g of carb consumed in the few hours leading up to training
View attachment 190105

View attachment 190106

PHYSIQUE UPDATE
Photos taken flat & fasted in the AM.
View attachment 190107
View attachment 190108
View attachment 190112

While you’re still here, you should run (not walk) as limited stock of @Sassy's Pharmaceuticals HPLC tested Primo-e 200mg/ml remains.

+ you can use code IRONLAND10 for a cheeky 10% off your order
(excludes the Primo-e)

View attachment 190110
DM or contact @Sassy's Pharmaceuticals @Sassy Rep via Threema for details

Hi hello

Update: 1/3/2026

Today’s weight: 63.9kg - weekly average slowly climbing since the increase to 500 carb.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

@RGSX Elite Health Stack for Her has dropped!
Keep an eye out too for the soon-to-be-released first-of-their-kind Sleep & Gut Health stacks too

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur) will be re-introduced commencing NEXT WEEK

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

RECOVERY - PART 1: PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY - PART 2: TRAINING
De-load week: final session.

I’ve been able to progress ALL of my lifts during this AAS-free period. Hard work, but I know nothing else

TRAINING - DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: 51kg x 13, 10 ( 1 rep)
• Leg Extension: 61kg x15 (unchanged)
• Glute Hypertension: 32.5kg DB x15 ( 1 rep)
• DB Walking Lunges: (2) 22.5kg DBs for 15 reps/ leg ( 5kg)
• Good Mornings (reverse hack machine): 107.5kg x15 ( 2.5kg)
• Preacher Curl Machine: 17.5kg x12 ( 2 reps)
• Close-grip Smith Machine Bench: 32.5kg x12 (unchanged)

Hamstring is feeling good and I was able to nab an extra rep on the lying curls (had been stuck for the past few weeks). Happy to report that my left hamstring feeling a lot more comfortable since commencing the peptide protocol.

EXERCISE BREAKDOWN: Hyper-extensions (glute biased)

I LOVE this particular machine because it’s raised above floor height. Using a regular Roman chair, my arms/ the weight (when extended) will hit the deck before I’ve achieved adequate range during the eccentric (lowering) portion of the movement. You can also use a smith machine or a barbell racked at hip-crease height to do these: use a plate or a wedge to elevate the heels placed a few steps behind the bar. The downside is that you won’t get the same level of pelvic support (as the bar has narrow coverage when compared to the bench) - so it’s important that you master the hip hinge before attempting these.

Part 1: Set-up - LOCK your feet firmly onto the foot plate, toes slightly turned outwards, stance hip-width apart. Create a slight bend through the knees (more knee extension will recruit hamstrings) & press hips against the bench. The top of the bench should sit just at the hip crease so that it supports pelvic stability, but doesn’t limit hip flexion. Keep a slight rounding of the upper back & eye gaze towards the feet throughout the movement.

View attachment 191192

PART 2: Load Selection & Placement - this machine has a cable attachment, but truthfully I’m not a fan. It forces more of a linear, or ‘up-down’ movement of the torso and hips (due to the fixed cable). The load distribution of the cable makes it heaviest at the bottom (un-racking) vs at the top, which I find shifts more engagement through the back from the get-go. I prefer to use a plate or DB held further away from the body. This way you can create a hip-hinging or ‘forward-back’ movement through the hips & torso, which biases the glutes better.

View attachment 191193

Why hold the weight further away (arms extended forward) vs close to the chest, you may wonder?
Increased lever arm = more torque. A longer lever means your glutes must generate more force to lift your torso = more mechanical demand, greater glute stimulus, & peak tension (stretch-mediated) at the bottom of the rep.
This results in less external load needed (lighter weight) to achieve more glute demand & less spinal compression

PART 3: Execution - control the tempo of the lowering (eccentric), keep pressure (push) through feet and maintain stability through the torso & upper back. While keeping the weight still, ‘hinge’ forward (lowering) the load (like an RDL). I like to hold & feel the stretch through the lower glutes at the bottom (end range) of the movement. To come up, push the hips back (hinge movement) to drive the hips into the bench. Do not hyperextend the back. I don’t feel any lower back in these and am able to come up a little bit higher than what might be comfortable for some, but you should go with what you can manage before feeling your erectors active. Keep the torso and arms still (no momentum) throughout the movement.

View attachment 191194

Triple parked this morning (only one is mine)
View attachment 191188


View attachment 191189

Please know that support from @Sassy's Pharmaceuticals @Sassy Rep & @RGSX enables me to share knowledge (& provide some light entertainment ) via more detailed log updates
Take a look at their review & testing threads on EVO if you need further persuasion

PSA very limited stock remains of Sassy’s Jano tested Primo-e 200mg/ml, as well as a few other exclusive product bundles.

+ you can use code IRONLAND10 for a cheeky 10% off your order
(excludes feature products)

Hi hello

Update: 3/3/2026

Today’s weight: 63.8kg
BP: 112/72
FBG: 5.1
View attachment 192232

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

Soon to be replacing my sleep supports for @RGSX first-of-it’s-kind Vital Sleep stack - the price point & ingredients absolutely blow the current ‘top’ supp shop/ OTC brands’ sleep formulations out of the water

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
Dry needling & soft tissue work planned for this week.

TRAINING - DAY ONE (lower body)
(12G)

• Glute Drive Machine: 120kg for 2x12 + 2 second hold at the top of each rep ( 2 reps & 2.5kg for set 2 ) + (1) 90kg for 1+1/4 reps
• DB BSS (contralateral hold): 40kg for 2 sets 15, 14 reps ( 1 rep for set 2)
• DB RDL: 36kg DBs for 2x12 (I place a wedge under my toes of the front foot to increase glute/ hamstring engagement & have the DBs at the sides of my legs - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get more depth/ a better hip hinge)
• Glute Reverse Hyperextension: 42.5kg for 15, 12 ( 1 rep each set)
• Abduction Machine: 95kg for 2 sets of 15, 15 ( 3 reps set 2)
• Glute Kickback: 21kg for 15,13 ( 3 reps for set 1 & 2.5kg for set 2)

PHYSIQUE UPDATE
Here’s my final set of ‘natty’ check-in photos (+ a cheeky lat spread for fun ) - a reminder of what can be achieved with food & training if you keep your head down
View attachment 192234
View attachment 192235
View attachment 192236
View attachment 192238
It should be noted that my hormones & blood markers were in a good spot during this phase too (I’ve shared these in earlier posts).

Today is day one of a brief window of AAS exposure. I did make the most of my time off, as mentioned in my last update,
I was able to progress all of lifts from where I left off at the end of my last AAS cycle.

To mark the beginning of this next phase of my build, here’s one of my first ever check-in photos from a bit over 2.5 years ago. Gaps were filled and then some
View attachment 192233

Sharing because I want you to know that what I’ve achieved so far hasn’t come easily (as is the case for many others here too). When I started I was relatively fresh. Clueless. My coach took a gamble in agreeing to take me on. I’d film countless training videos, only to receive feedback saying that my execution STILL needed work & to try again. Rinse & repeat.
Until ONE DAY I saw a ‘looks good’ reply next to a form video. And not too long thereafter that became the standard response.

Tears were shed. Moments spent stuck in my car out front of the gym, questing my choices. A lot of lessons learned. But never did I let myself become frozen in time by my fear or worry or doubt.

If you take anything away from my log:
be patient, back yourself, do the work even when nobody’s watching, and know that you are capable of doing hard things.

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order (excludes feature products)
https://sassypharma.is

I like how your eating plan, nice and clean with real food whole foods.

 

[Sassy Rep]

Hi hello

Update: 6/3/2026

Today’s weight: 64kg

BP: 112/72
FBG: 4.7

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

M1
View attachment 194319

M2 - Pre-WO
View attachment 194320

M3 - Post-WO
View attachment 194321
Cold CoR topped with cinnamon, berries, peach, salted caramel WPI - if you like rice pudding this one’s for you

M4
View attachment 194322

M5
View attachment 194323

M6
View attachment 194324

The cream of rice I use for M1 & M3. It’s definitely a step-up from ordinary rice flour (texture & taste-wise). I use a 50:50 ratio of this + unflavoured rice flour. Do recommend if your carb intake is high & you’re looking for some variety
View attachment 194325

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
View attachment 194326
View attachment 194327

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
Had soft tissue work completed and my goodness were my delts & traps tight. I could feel it (and see it) during my upper body training session prior. Particularly tight was my right side. All released now & shoulders feeling much less sticky.

TRAINING
DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x10; 32.5kg x12
• DB Lateral raise (seated): 7kg for 2 sets of 12, 12
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2 sets of 15
• Rear delt fly machine: 3 sets - 27.5kg x12, 27.5kg x12, 25kg x15
• Wide grip lat pulldown (with neutral grip attachment): 55kg for 2 sets of 11, 10
• Cable row (with neutral grip attachment): 57.5kg x8, 55kg x10

Snippet from my upper body day
View attachment 194328

BACKED by the best
@RGSX

@Sassy Rep @Sassy's Pharmaceuticals
You can use code IRONLAND10 for 10% off your order
https://sassypharma.is

Hi hello

Update: 8/3/2026

Today’s weight: 64.4kg
BP: 112/72
FBG: 4.8

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

Pink (strawberry cream) CoR (M3, PWO)
View attachment 195127

I turn my back for a hot minute only to find this guy stealing my macros
View attachment 195122
View attachment 195123

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps:
my sleep has been great since introducing Vital. I now sleep through the night (unbroken) from 9.30pm - 5.30am & feel rested + refreshed in the morning. I’ve tried melatonin before, as well as a combo of melatonin + other sleep support supps - but none come even close to Vital.

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

RECOVERY
My joints are feeling GREAT week two of the combined GH/ BPC/ TB combo. A lot less tightness in my hip flexors and hamstrings too. For maximum results I’ve been complimenting these peps via supplementing collagen, omega 3/ DHA, and curcumin (the later two found in the @RGSX for Her stack).

TRAINING
DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 12
• Leg Extension: 61kg for 2x 15
• Glute Hypertension: 30kg DB for 2x of 15
• DB Walking Lunges: (2) 22.5kg DBs for 15 reps/ leg
• Good Mornings (reverse hack machine): 107.5kg 2x of 15
• Preacher Curl Machine: 17.5kg for 2 sets of 10, 8; 12.5kg x12
• Close-grip Smith Machine Bench: (2) 32.5kg for 12, 10

En route to rest day cardio ft. anabolic elevator lighting
View attachment 195136

BACKED by the best
@RGSX
@Sassy's Pharmaceuticals @Sassy Rep

You can use code IRONLAND10 for 10% off your order: I am so appreciative of the support I’ve received for my log/ reviews/ code so far you guys are just the best

https://sassypharma.is

Hi hello

Update: 11/3/2026

Today’s weight: 64.8kg
BP: 110/66
FBG: 4.4
View attachment 196614

Daily weight & weekly average are both starting to climb again following the introduction of AAS. So nil changes to nutrition (intake) are needed for now.

Body fat is still in a good spot. Given this, along with my biofeedback, I can continue to push up higher without hesitation.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)

Peps by @Sassy's Pharmaceuticals

Week three & I am SO impressed by the results of these peptides. Systematic inflammation has decreased despite the use of AAS, and tightness in what are typically ‘problematic’ areas for me are not an issue (hamstrings, hip flexors).
Most notably, my digestion has significantly improved (fyi, using the BPC sub-q).

I’ve used other (non-sassy) BPC before but had never experienced any changes (good or bad) to inflammation or digestion. So this is a really pleasant surprise! Especially considering that I use Metformin.

I’d strongly recommend adding TB & BPC to your routine if you’re pushing training hard, and seeking to improve digestion & inflammation. I’d also suggest going with @Sassy's Pharmaceuticals or another tried & tested source, since the peptide market is a little like the Wild West

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 120 x12 for 2+ 2 second hold at the top of each rep + (1) @ 90kg for 1+1/4 reps x10 - hit my goal of 2x12 at 120kg/ 3PPS. I’m unsure if I can go any heavier on this particular machine as un-racking is a real challenge at this weight
• DB BSS (contralateral hold): 40kg for 2x12 - I use a plate to elevate my FF, and a wedge under my FF toes, for maximum glute stretch
• DB RDL: 38.5kg DBs for 2 sets of 15 - also using a wedge under my toes & DBs positioned at the sides of my legs for better ROM & I place a wedge under my toes to increase glute/ hamstring engagement - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get a better hip hinge
• Glute Reverse Hyperextension: (2) 42.5kg 2x15 - using the smith machine
• Abduction Machine: 95kg for 2x15 + (1) @68kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med
• Glute Kickback: 21.25kg for 2x15 - I use a step under my non-working leg & set the cable a little higher than the lowest notch to get a deeper stretch & time under tension, which also prevents any dragging of the working leg

Strength gains being made, which is the goal for this phase

PHYSIQUE UPDATE
Pics taken flat & fasted in the AM.
View attachment 196617
View attachment 196618
View attachment 196620
Not seeing quite as many lines as before, so these aren’t my favourite set of visuals - but it’s the name of the (muscle building) game.

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your Sassy order - btw I am so very appreciative of the support I receive for my log/ reviews/ code you guys are the best


https://sassypharma.is

Hi hello

Update: 15/3/2026

Today’s weight: 65.6kg
BP: 110/72
FBG: 4.2
View attachment 198984

Hit a new weekly weight average milestone: 65kg. Weight increase has been more rapid since introducing AAS, but most notably, my FBG average has been decreasing/ stable. This suggests that insulin sensitivity remains high (despite my high intake of CHO) & muscles are soaking up the carbs (and holding some additional water as a result)

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

NUTRITION
M1
View attachment 198985

M3
View attachment 198988

M4
View attachment 198986

M5
View attachment 198989

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

End of week two of my Primo-e cycle & training performance has been flying. Changes to composition have been less noticeable considering that my BF is higher when compared to the last cycle. Despite the goal being hypertrophy, it is for this reason of key importance to track strength gains & training performance during this phase.

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

Week four and systematic inflammation remains well-managed despite the use of AAS. Nil signs of tightness in what are typically ‘problematic’ areas for me at this stage (hamstrings, hip flexors).
Digestion is great.

My biggest challenge this past week has been nervous system overstimulation in the evening, which disrupted my sleep for one night (out of seven). If I’m not able to have an unbroken sleep, I still lay in bed & keep my eyes shut - this way I’m still resting.
No rest day between training days four & five, so if I really push hard on day four, sometimes the systemic fatigue can spill over into day five. It’s usually not a problem - I’ll give it another couple of weeks, & if it persistently interferes with my sleep, I’ll take an additional rest day (no day five or cardio for a week) to allow for my recovery to catch-up.

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 120 x12 for 2+ 2 second hold at the top of each rep + (1) @ 90kg for 1+1/4 reps x10 - hit my goal of 2x12 at 120kg/ 3PPS. I’m unsure if I can go any heavier on this particular machine as un-racking is a real challenge at this weight ( 1 rep/ set)
• DB BSS (contralateral hold): 40kg for 2x12 - I use a plate to elevate my FF, and a wedge under my FF toes, for maximum glute stretch ( 2 reps, set 1)
• DB RDL: 38.5kg DBs for 2 sets of 15 - also using a wedge under my toes & DBs positioned at the sides of my legs for better ROM & I place a wedge under my toes to increase glute/ hamstring engagement - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get a better hip hinge ( 3 reps set 1, 1 rep set 2)
• Glute Reverse Hyperextension: (2) 42.5kg 2x15 - using the smith machine ( 2 reps, set 2)
• Abduction Machine: 95kg for 2x15 + (1) @68kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: 21.25kg for 2x15 - I use a step under my non-working leg & set the cable a little higher than the lowest notch to get a deeper stretch & time under tension, which also prevents any dragging of the working leg ( 1 rep/ set)

DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x11 ( 1.25kg); 32.5kg x12 ( 1 rep, set 1)
• DB Lateral raise (seated): 7kg for 2 x12 (unchanged)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2 x15 (unchanged)
• Machine rear delt fly: (3) 27.5 x15, 27.5 x15, 25 x15 ( 3 reps sets 1 & 2)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg x11, 10 (unchanged)
• Cable row (with ‘mag’ neutral grip attachment): 57.5kg x10, 55kg x11 ( 2 reps set 1, 1 rep set 2)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 110kg x10( unchanged); 103kg x11 ( 1 rep set 2)
• Uni-lateral lying hamstring curl: 22.5kg for 2 sets x12 reps (unchanged, ready to increase the load as achieved ROM/ form maintenance final reps of L side) - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension
• Pendulum squat: 35kg for 2 x12 ( 2 reps set 1, 1 rep set 2) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 140kg for 2 x12 ( 2 reps set 2)
• Seated leg curl: 53.75kg x15, 52.5kg x15 ( 1.25kg set 1, 1 reps set 2)
• Leg extension: 61kg x15, 61kg x12 ( 1 rep set 1)
• Reverse hyperextension (smith machine): 40kg for 2 x13 ( 1 rep/ set)

DAY FOUR (glutes + shoulders)
(8G, 4S, 1B)

• Hip abduction machine: 65kg x15, 65kg x13 ( 1 rep set 2)
• BB hip thrust: (2) 127.5kg x 13 + (1) @ 110kg for 1+1/4 reps x12 ( 1 rep/ set)
• BB RDL: (2) 92.5kg x12 ( 2 reps set 2) - I do these on a raised platform for maximal ROM/ hinge through my hips - this coming week I’ll try for 95kg with strict form
• DB BSS (contralateral hold): (2) 40kg x13 ( 1 rep/ set) - I use a plate to elevate my FF, and a wedge under my FF toes, for maximum glute stretch
• DB Lateral raise (seated): 7kg x12, 7kg x13 ( 1 rep set 2)
• Uni-lateral pulldown (neutral grip): 26.25kg x12 ( 1.25kg)
• Cable upright row: 27.5kg x12, 21.25kg x13 ( 2 reps set 1, 1 rep set 2)

DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 13 ( 1 rep set 2)
• Leg Extension: 62.25kg x15, 62.25kg x12 ( 1.25kg/ set, 3 reps set 2)
• Glute Hypertension: (2) 30kg DBs x15 (unchanged)
• DB Walking Lunges: (2) 22.5kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (v-squat machine): (2) 110kg x15 ( 2.5kg/ set)
• Preacher Curl Machine: 17.5kg x10, 17.5kg x8, 12.5kg x15 ( 3 reps set 2)
• Close-grip Smith Machine Bench: (2) 32.5kg x 10, 8 ( 2 reps/ set)

NO new set of check-in photos just yet:
not fasted here (around 200g of carb & 3L of water in)
View attachment 198990

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order
- APPRECIATE the support I’ve received for my log/ reviews/ code


https://sassypharma.is

Keep it going!!!

 

[Sassy Rep]

Hi hello

Update: 17/3/2026

Today’s weight: 65.4kg
BP: 103/66
FBG: 4.7
View attachment 199966

Weekly average weight continues to climb so no changes are needed to nutrition just yet - surplus is being achieved

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

Anabolic elevator lighting en route to cardio
View attachment 199972

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

Start of week three of my Primo-e cycle & training performance has been great.

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

BPC has been such a game changer re: optimising digestion & keeping inflammation at bay during my current surplus phase - highly recommended

PHYSIQUE UPDATE
Body fat still in a reasonable spot.
Starting to see a tad more fullness in my shoulders & lower body now.
View attachment 199975
View attachment 199974

View attachment 199969
View attachment 199970
View attachment 199971

BACKED by the BEST
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use my code IRONLAND10 for 10% off your order - I am SO grateful for the support I’ve received so far for my log, reviews & code
You guys are absolute gems
https://sassypharma.is

Hi hello

Update: 21/3/2026

Today’s weight: 66.3kg (average weight is 2kg since introducing AAS)

BP: 103/66
FBG: 4.7
View attachment 201872

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

Weight continues to climb so no changes to intake are needed

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

BPC continues to stand as a great addition for optimising digestion, reducing inflammation, and improving muscle recovery - especially in my hip flexors & hamstrings which get hammered pretty hard due to my frequent lower body training days
While BPC is helpful for soft tissue healing & managing inflammation, it needs to be paired with the fundamentals of good recovery & joint support: hydration, execution quality of movements, & load management.
Further to these, I also like to supplement with bovine collagen, bone broth, and bone marrow.

TRAINING
Strength gains (similar to my weight) are being made

DAY ONE (lower body)
(12G)

• Glute Drive Machine: (2) 140 x12, 10 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x10 - moved to the Nautilus glute drive machine to continue to be able to progress load. I find the foot plate is a little low (encourages too much knee extension) so I raise it using a 25 plate
• DB BSS (contralateral hold): 40kg for 2x14 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( 1 rep/ set)

View attachment 201873

• DB RDL: 38.5kg DBs (2) for 15, 13 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately (unchanged)
• Glute Reverse Hyperextension: (2) 43.75kg for 15, 13 - using the smith machine ( 1.25kg/ set)

View attachment 201874
View attachment 201875
View attachment 201876

• Abduction Machine: 95kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: ‘16’ (weight unknown - stack is only numbered only) for 2x15 - I LIKE this machine (& I don’t like most kickback machines) torso is well supported (via adjustable height bench), nice wide/ angled footplate, allows for good ROM/ hip flexion, and most importantly NO knee extension

View attachment 201877

DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x11 (unchanged); 32.5kg x13 ( 1 rep)
• DB Lateral raise (seated): (2) 7kg for 13, 12 ( 1 rep, set 1)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 30 x15, 30 x15, 27.5 x15 ( 2.5kg/ set)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x12 ( 1 rep set 1, 2 reps set 2)
• Cable row (with ‘mag’ neutral grip attachment): 57.5kg x11, 55kg x12 ( 1 rep/ set)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 110kg x10( unchanged); 103kg x12 ( 1 rep set 2)
• Uni-lateral lying hamstring curl: 23.75kg x12, 22.5 x12 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1.25kg set 1)
• Pendulum squat: (2) 36.25kg for 12, 10 ( 1.25kg/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 145kg for 2 x12 ( 5kg/ set)
• Seated leg curl: (2) 53.75kg for 15,15 ( 1.25kg set 2)
• Leg extension: (2) 62.25kg x15, 61kg x13 ( 1.25kg set 1, 1 rep set 2)
• Reverse hyperextension (smith machine): 40kg for 2 x15 ( 2 reps/ set)

View attachment 201878

DAY FOUR (lower body + shoulders)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: (2) 65kg x15, 15 ( 2 reps, set 2)
• BB hip thrust: (2) 130kg x 13, 13 + (1) @ 110kg for 1+1/4 reps x13 ( 2.5kg/ set)
• BB RDL: (2) 95kg x12 ( 2.5kg/ set) - I do these on a platform for better ROM without hitting the deck. Will hold the weight on these: I can make progress via adjusting cadence for now

View attachment 201880

• DB BSS (contralateral hold): (2) 40kg x14 ( 1 rep/ set) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7kg x15, 7kg x13 ( 2 reps, set 1)
• Uni-lateral pulldown (neutral grip): 26.25kg x14 ( 1 rep)
• Cable upright row: 28.75kg x8, 21.25kg x14 ( 1.25kg set 1, 1 rep, set 2)

DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 13 (unchanged)
• Leg Extension: 62.25kg x15, 62.25kg x15 ( 3 reps set 2)
• Glute Hypertension: (2) 30kg DBs x15 (unchanged)
• DB Walking Lunges: (2) 22.5kg DBs (45kg) for 15 reps/ leg (unchanged)
• Good Mornings (v-squat machine): (2) 112.5kg x15 ( 2.5kg/ set)
• Preacher Curl Machine: 17.5kg x10, 17.5kg x10, 12.5kg x15 ( 2 reps, set 2)
• Close-grip Smith Machine Bench: (2) 32.5kg x 10, 10 ( 2 reps, set 2)

View attachment 201881
BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - thanks to all for supporting my log via the likes, comments, & code uses it means a lot knowing that what I share here is valuable to others
https://sassypharma.is

Solid looking work plan you have.

 

[Hog.]

Hi hello

Update: 21/3/2026

Today’s weight: 66.3kg (average weight is 2kg since introducing AAS)

BP: 103/66
FBG: 4.7
View attachment 201872

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

Weight continues to climb so no changes to intake are needed

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

BPC continues to stand as a great addition for optimising digestion, reducing inflammation, and improving muscle recovery - especially in my hip flexors & hamstrings which get hammered pretty hard due to my frequent lower body training days
While BPC is helpful for soft tissue healing & managing inflammation, it needs to be paired with the fundamentals of good recovery & joint support: hydration, execution quality of movements, & load management.
Further to these, I also like to supplement with bovine collagen, bone broth, and bone marrow.

TRAINING
Strength gains (similar to my weight) are being made

DAY ONE (lower body)
(12G)

• Glute Drive Machine: (2) 140 x12, 10 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x10 - moved to the Nautilus glute drive machine to continue to be able to progress load. I find the foot plate is a little low (encourages too much knee extension) so I raise it using a 25 plate
• DB BSS (contralateral hold): 40kg for 2x14 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( 1 rep/ set)

View attachment 201873

• DB RDL: 38.5kg DBs (2) for 15, 13 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately (unchanged)
• Glute Reverse Hyperextension: (2) 43.75kg for 15, 13 - using the smith machine ( 1.25kg/ set)

View attachment 201874
View attachment 201875
View attachment 201876

• Abduction Machine: 95kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: ‘16’ (weight unknown - stack is only numbered only) for 2x15 - I LIKE this machine (& I don’t like most kickback machines) torso is well supported (via adjustable height bench), nice wide/ angled footplate, allows for good ROM/ hip flexion, and most importantly NO knee extension

View attachment 201877

DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x11 (unchanged); 32.5kg x13 ( 1 rep)
• DB Lateral raise (seated): (2) 7kg for 13, 12 ( 1 rep, set 1)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 30 x15, 30 x15, 27.5 x15 ( 2.5kg/ set)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x12 ( 1 rep set 1, 2 reps set 2)
• Cable row (with ‘mag’ neutral grip attachment): 57.5kg x11, 55kg x12 ( 1 rep/ set)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 110kg x10( unchanged); 103kg x12 ( 1 rep set 2)
• Uni-lateral lying hamstring curl: 23.75kg x12, 22.5 x12 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1.25kg set 1)
• Pendulum squat: (2) 36.25kg for 12, 10 ( 1.25kg/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 145kg for 2 x12 ( 5kg/ set)
• Seated leg curl: (2) 53.75kg for 15,15 ( 1.25kg set 2)
• Leg extension: (2) 62.25kg x15, 61kg x13 ( 1.25kg set 1, 1 rep set 2)
• Reverse hyperextension (smith machine): 40kg for 2 x15 ( 2 reps/ set)

View attachment 201878

DAY FOUR (lower body + shoulders)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: (2) 65kg x15, 15 ( 2 reps, set 2)
• BB hip thrust: (2) 130kg x 13, 13 + (1) @ 110kg for 1+1/4 reps x13 ( 2.5kg/ set)
• BB RDL: (2) 95kg x12 ( 2.5kg/ set) - I do these on a platform for better ROM without hitting the deck. Will hold the weight on these: I can make progress via adjusting cadence for now

View attachment 201880

• DB BSS (contralateral hold): (2) 40kg x14 ( 1 rep/ set) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7kg x15, 7kg x13 ( 2 reps, set 1)
• Uni-lateral pulldown (neutral grip): 26.25kg x14 ( 1 rep)
• Cable upright row: 28.75kg x8, 21.25kg x14 ( 1.25kg set 1, 1 rep, set 2)

DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 13 (unchanged)
• Leg Extension: 62.25kg x15, 62.25kg x15 ( 3 reps set 2)
• Glute Hypertension: (2) 30kg DBs x15 (unchanged)
• DB Walking Lunges: (2) 22.5kg DBs (45kg) for 15 reps/ leg (unchanged)
• Good Mornings (v-squat machine): (2) 112.5kg x15 ( 2.5kg/ set)
• Preacher Curl Machine: 17.5kg x10, 17.5kg x10, 12.5kg x15 ( 2 reps, set 2)
• Close-grip Smith Machine Bench: (2) 32.5kg x 10, 10 ( 2 reps, set 2)

View attachment 201881
BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - thanks to all for supporting my log via the likes, comments, & code uses it means a lot knowing that what I share here is valuable to others
https://sassypharma.is

Loving the training updates, especially the form breakdown - it’s a nice insight.
Incredible details in this log. I’m taking notes for my own

 

[Demon_throne]

Hi hello

Update: 17/2/2026

Today’s weight: 63.3kg
BP: 113/70
FBG: 4.3

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 2960 (425 C/ 180 P/ 60 F)
Non-training day Calories: 2660 (350 C/ 180 P/ 60F)
Fluid: 4.5-5L of water daily

Carb intake is HIGH but glucose management is looking GOOD based on fasted readings & lab results.

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals), melatonin (3mg)
3x @RGSX for HER caps

View attachment 184449

A breakdown of the supplements that make up the @RGSX for HER all-in-one Elite Health Stack:

1. Vitamin C
   • Immune function
   • Promotes collagen production
   • Antioxidant protection
   • Aids iron absorption
2. Vitamin D3
   • Supports bone health
   • Immune function
   • Mood support
   • Aids calcium absorption
3. Vitamin K2
   • Aids calcium absorption
   • Supports cardiovascular health
   • Works synergistically with Vitamin D3
4. Vitamin B1
   • Supports energy metabolism
   • Promotes nervous system function
5. Vitamin B6
   • Supports brain health
   • Aids neurotransmitter production
   • Regulates homocysteine levels
6. Folate
   • DNA synthesis
   • Essential for cell division
7. Vitamin B12
   • Nerve function
   • Red blood cell formation
   • Energy production
8. Biotin
   • Hair, skin, and nail health
   • Aids metabolism of fats & carbohydrates
9. Magnesium
   • Muscle relaxation
   • Sleep quality
10. Zinc
    • Immune support
    • Hormone regulation
11. Selenium (as Chelate)
    • Antioxidant support
    • Thyroid function
    • Immune health
12. N-Acetyl L-Cysteine (NAC)
    • Glutathione production
    • Liver detox
    • Respiratory health
13. L-Taurine
    • Heart health
    • Nervous system support
    • Electrolyte balance
14. L-Glutathione
    • Supports detoxification
    • Immune support
15. CoQ10
    • Supports cellular energy (ATP production)
    • Heart health
    • Antioxidant protection
16. Calcium D-Glucarate
    • Liver detox
    • Estrogen metabolism
17. Diindolylmethane (DIM)
    • Estrogen balance
    • Hormone metabolism
18. Omega-3 (DHA)
    • Brain health
    • Heart health
    • Anti-inflammatory
19. Astragalus Root Extract
    • Immune support
    • Adaptogenic properties
    • Anti-aging support
20. Hawthorn Berry Extract
    • Heart health
    • Circulation
    • Antioxidant properties
21. Ashwagandha
    • Stress reduction (adaptogen)
    • Cortisol balance
    • Sleep and mood
22. Silica (from Bamboo)
    • Hair, skin, and nail strength
    • Bone health
23. Black Pepper Extract
    • Enhances nutrient absorption
    • Digestive support

@RGSX line of all-in-one supplement stacks are a HUGE time & money saver. Each one is a one-month supply if you follow the recommended dose of 6x caps/ day.

For comparison sake, these are the individual supplements I previously purchased:
View attachment 184431

I’ve included a cost breakdown. Each one of these containers would last me 30-60 days (not a long time). You can always add your own supps to your daily routine to suit your needs beyond what the stack covers as I do, and even then, still save on resources.

View attachment 184447

PLUS if you ask nicely, Logan may throw in some jellybeans too
View attachment 184446

PEDs
-HGH: 1iu/ day - taken in the AM (morning) @Sassy's Pharmaceuticals @Sassy Rep
-Metformin XR: 500mg pre-bed
-Jardiance: 10mg pre-bed

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: 117.5 x12 for 2+ 2 second hold at the top of each rep ( 1 rep set 2) + (1) 80kg for 1+1/4 reps. Next session we try for 120kg/ 3PPS - if you’ve got the plate loaded ‘booty builder’ glute drive at your gym, you’ll know that this is no mean feat
• DB BSS (contralateral hold): 40kg for 2 sets 15, 14 reps ( 1 rep/ set)
• DB uni-lateral (b-stance) RDL: 36kg DBs for 2 sets of 12 (substituted for DB RDLs so I can keep progressing) - I place a wedge under my toes of the front foot to increase glute/ hamstring engagement - helps distribute the pressure through my entire foot (vs just the heel) which enables me to get a better hip hinge
• Glute Reverse Hyperextension: (2) 42.5kg for 15, 14 ( 1 rep/ set) - I use the smith machine to do this, has enabled me to keep progressing this lift
• Abduction Machine: 95kg for 2 sets of 15, 12 ( 4kg for set 2)
• Glute Kickback: 21kg for 2x12( 3.5kg for set 2) - I use a step under my non-working leg & set the cable a little higher than the lowest notch to get a deeper stretch & time under tension, which also prevents any dragging of the working leg

Still progressing my training despite being AAS free for some time now. I don’t see it as reason to train with any less intensity.

PHYSIQUE UPDATE
Last week’s rear shot.
View attachment 184450

My one ‘sit down’ coffee for the week. So nice (& no I don’t track it).
View attachment 184432

That coffee tho

Pushing all the carbs in the right way by the looks of it.

Proud of you sis

 

[roguepineapple]

Hi hello

Update: 21/3/2026

Today’s weight: 66.3kg (average weight is 2kg since introducing AAS)

BP: 103/66
FBG: 4.7
View attachment 201872

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

Weight continues to climb so no changes to intake are needed

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

BPC continues to stand as a great addition for optimising digestion, reducing inflammation, and improving muscle recovery - especially in my hip flexors & hamstrings which get hammered pretty hard due to my frequent lower body training days
While BPC is helpful for soft tissue healing & managing inflammation, it needs to be paired with the fundamentals of good recovery & joint support: hydration, execution quality of movements, & load management.
Further to these, I also like to supplement with bovine collagen, bone broth, and bone marrow.

TRAINING
Strength gains (similar to my weight) are being made

DAY ONE (lower body)
(12G)

• Glute Drive Machine: (2) 140 x12, 10 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x10 - moved to the Nautilus glute drive machine to continue to be able to progress load. I find the foot plate is a little low (encourages too much knee extension) so I raise it using a 25 plate
• DB BSS (contralateral hold): 40kg for 2x14 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( 1 rep/ set)

View attachment 201873

• DB RDL: 38.5kg DBs (2) for 15, 13 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately (unchanged)
• Glute Reverse Hyperextension: (2) 43.75kg for 15, 13 - using the smith machine ( 1.25kg/ set)

View attachment 201874
View attachment 201875
View attachment 201876

• Abduction Machine: 95kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: ‘16’ (weight unknown - stack is only numbered only) for 2x15 - I LIKE this machine (& I don’t like most kickback machines) torso is well supported (via adjustable height bench), nice wide/ angled footplate, allows for good ROM/ hip flexion, and most importantly NO knee extension

View attachment 201877

DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x11 (unchanged); 32.5kg x13 ( 1 rep)
• DB Lateral raise (seated): (2) 7kg for 13, 12 ( 1 rep, set 1)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 30 x15, 30 x15, 27.5 x15 ( 2.5kg/ set)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x12 ( 1 rep set 1, 2 reps set 2)
• Cable row (with ‘mag’ neutral grip attachment): 57.5kg x11, 55kg x12 ( 1 rep/ set)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 110kg x10( unchanged); 103kg x12 ( 1 rep set 2)
• Uni-lateral lying hamstring curl: 23.75kg x12, 22.5 x12 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1.25kg set 1)
• Pendulum squat: (2) 36.25kg for 12, 10 ( 1.25kg/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 145kg for 2 x12 ( 5kg/ set)
• Seated leg curl: (2) 53.75kg for 15,15 ( 1.25kg set 2)
• Leg extension: (2) 62.25kg x15, 61kg x13 ( 1.25kg set 1, 1 rep set 2)
• Reverse hyperextension (smith machine): 40kg for 2 x15 ( 2 reps/ set)

View attachment 201878

DAY FOUR (lower body + shoulders)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: (2) 65kg x15, 15 ( 2 reps, set 2)
• BB hip thrust: (2) 130kg x 13, 13 + (1) @ 110kg for 1+1/4 reps x13 ( 2.5kg/ set)
• BB RDL: (2) 95kg x12 ( 2.5kg/ set) - I do these on a platform for better ROM without hitting the deck. Will hold the weight on these: I can make progress via adjusting cadence for now

View attachment 201880

• DB BSS (contralateral hold): (2) 40kg x14 ( 1 rep/ set) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7kg x15, 7kg x13 ( 2 reps, set 1)
• Uni-lateral pulldown (neutral grip): 26.25kg x14 ( 1 rep)
• Cable upright row: 28.75kg x8, 21.25kg x14 ( 1.25kg set 1, 1 rep, set 2)

DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 13 (unchanged)
• Leg Extension: 62.25kg x15, 62.25kg x15 ( 3 reps set 2)
• Glute Hypertension: (2) 30kg DBs x15 (unchanged)
• DB Walking Lunges: (2) 22.5kg DBs (45kg) for 15 reps/ leg (unchanged)
• Good Mornings (v-squat machine): (2) 112.5kg x15 ( 2.5kg/ set)
• Preacher Curl Machine: 17.5kg x10, 17.5kg x10, 12.5kg x15 ( 2 reps, set 2)
• Close-grip Smith Machine Bench: (2) 32.5kg x 10, 10 ( 2 reps, set 2)

View attachment 201881
BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - thanks to all for supporting my log via the likes, comments, & code uses it means a lot knowing that what I share here is valuable to others
https://sassypharma.is

Smashing @Alice_In_Ironland! I love the layout of your log, and it has definitely given me some great ideas for mine as well
I don't know about you... but I find my log therapeutic when I do my updates, hahahah.

 

[Alice_In_Ironland]

T

This log is everything!!

Moving some insanely impressive weights and with a sssstrict form. GOAT!

Some really inspiring depth on the RDL and BSS there

If you ever take requests I’d love to see how you do leg extensions and seated ham curl. Something I can’t seem to get quite right or am just suffering it ha ha. Could be both!

Thanks for sharing so much info - I honestly get so much personal value reading your log!

Thank you I’ll add it to the list!
Which machines are you using? I don’t like the hammer strength seated ham curl, but I like the life fitness one! Opposite applies for the leg extension

 

[Alice_In_Ironland]

That coffee tho

Pushing all the carbs in the right way by the looks of it.

Proud of you sis

Thank you

 

[Alice_In_Ironland]

Smashing @Alice_In_Ironland! I love the layout of your log, and it has definitely given me some great ideas for mine as well
I don't know about you... but I find my log therapeutic when I do my updates, hahahah.

Thank you!
Yes! It helps me reflect on everything - I’ve become a lot more grounded & in-tune with my body as a result

 

[Alice_In_Ironland]

Hi hello

Update: 25/3/2026

Today’s weight: 66.3kg
BP: 109/66
FBG: 4.9

Weight still climbing - no changes to intake are needed

Biggest change this week has been the arrival of my menstrual cycle - which has hung around. This is significant because I am currently in week four of a brief period of AAS exposure.

Not being able to ‘brace’ as effectively has seen my training performance suffer a little this week, but overtime I’ve learnt to roll with the punches

I aim to have mid-cycle bloods completed this week, which I’ll share on my log.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM

@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

NUTRITION - FDoE (Training Day)

M1: 50g oats, 60g COR, 25g berries, 50g kefir yogurt, 25g WPI, cinnamon, 1g salt
1 egg, 50g egg whites

M2 (pre training): 150g sweet potato, 150g raw weight low-gi rice + 1 scoop Premium Supps Night Warrior Pre-workout

Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g taurine, 4g salt

M3 (post-WO, eaten at the gym): 125g CoR, 50g fruit, 25g WPI

M4: 50g low-GI white rice, 50g lentils, 95g lean beef, 50g spinach, 100g cucumber, 5g olive oil, 1g salt

M5: 250g green beans, 75g spinach, 60g salmon, 5g olive oil, 1g salt

M6: 250g plain (full-fat) goat yogurt, 5g collagen protein, 10g WPI, 10g walnuts, 10g 90% dark chocolate, 25g berries, cinnamon

PHYSIQUE UPDATE
Body fat still in a reasonable spot despite a bit of watery-ness.

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - thank you to everyone for supporting my log via the likes, comments, & code uses really appreciate the community here
https://sassypharma.is

 

[rizzlekdizzle]

Hi hello

Update: 21/3/2026

Today’s weight: 66.3kg (average weight is 2kg since introducing AAS)

BP: 103/66
FBG: 4.7
View attachment 201872

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

Weight continues to climb so no changes to intake are needed

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

BPC continues to stand as a great addition for optimising digestion, reducing inflammation, and improving muscle recovery - especially in my hip flexors & hamstrings which get hammered pretty hard due to my frequent lower body training days
While BPC is helpful for soft tissue healing & managing inflammation, it needs to be paired with the fundamentals of good recovery & joint support: hydration, execution quality of movements, & load management.
Further to these, I also like to supplement with bovine collagen, bone broth, and bone marrow.

TRAINING
Strength gains (similar to my weight) are being made

DAY ONE (lower body)
(12G)

• Glute Drive Machine: (2) 140 x12, 10 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x10 - moved to the Nautilus glute drive machine to continue to be able to progress load. I find the foot plate is a little low (encourages too much knee extension) so I raise it using a 25 plate
• DB BSS (contralateral hold): 40kg for 2x14 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( 1 rep/ set)

View attachment 201873

• DB RDL: 38.5kg DBs (2) for 15, 13 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately (unchanged)
• Glute Reverse Hyperextension: (2) 43.75kg for 15, 13 - using the smith machine ( 1.25kg/ set)

View attachment 201874
View attachment 201875
View attachment 201876

• Abduction Machine: 95kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: ‘16’ (weight unknown - stack is only numbered only) for 2x15 - I LIKE this machine (& I don’t like most kickback machines) torso is well supported (via adjustable height bench), nice wide/ angled footplate, allows for good ROM/ hip flexion, and most importantly NO knee extension

View attachment 201877

DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x11 (unchanged); 32.5kg x13 ( 1 rep)
• DB Lateral raise (seated): (2) 7kg for 13, 12 ( 1 rep, set 1)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 30 x15, 30 x15, 27.5 x15 ( 2.5kg/ set)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x12 ( 1 rep set 1, 2 reps set 2)
• Cable row (with ‘mag’ neutral grip attachment): 57.5kg x11, 55kg x12 ( 1 rep/ set)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 110kg x10( unchanged); 103kg x12 ( 1 rep set 2)
• Uni-lateral lying hamstring curl: 23.75kg x12, 22.5 x12 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1.25kg set 1)
• Pendulum squat: (2) 36.25kg for 12, 10 ( 1.25kg/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 145kg for 2 x12 ( 5kg/ set)
• Seated leg curl: (2) 53.75kg for 15,15 ( 1.25kg set 2)
• Leg extension: (2) 62.25kg x15, 61kg x13 ( 1.25kg set 1, 1 rep set 2)
• Reverse hyperextension (smith machine): 40kg for 2 x15 ( 2 reps/ set)

View attachment 201878

DAY FOUR (lower body + shoulders)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: (2) 65kg x15, 15 ( 2 reps, set 2)
• BB hip thrust: (2) 130kg x 13, 13 + (1) @ 110kg for 1+1/4 reps x13 ( 2.5kg/ set)
• BB RDL: (2) 95kg x12 ( 2.5kg/ set) - I do these on a platform for better ROM without hitting the deck. Will hold the weight on these: I can make progress via adjusting cadence for now

View attachment 201880

• DB BSS (contralateral hold): (2) 40kg x14 ( 1 rep/ set) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7kg x15, 7kg x13 ( 2 reps, set 1)
• Uni-lateral pulldown (neutral grip): 26.25kg x14 ( 1 rep)
• Cable upright row: 28.75kg x8, 21.25kg x14 ( 1.25kg set 1, 1 rep, set 2)

DAY FIVE (lower + arms)
(4H, 2G, 4Q, 3B, 2T)

• Lying Hamstring Curl: (2) 51kg x 13, 13 (unchanged)
• Leg Extension: 62.25kg x15, 62.25kg x15 ( 3 reps set 2)
• Glute Hypertension: (2) 30kg DBs x15 (unchanged)
• DB Walking Lunges: (2) 22.5kg DBs (45kg) for 15 reps/ leg (unchanged)
• Good Mornings (v-squat machine): (2) 112.5kg x15 ( 2.5kg/ set)
• Preacher Curl Machine: 17.5kg x10, 17.5kg x10, 12.5kg x15 ( 2 reps, set 2)
• Close-grip Smith Machine Bench: (2) 32.5kg x 10, 10 ( 2 reps, set 2)

View attachment 201881
BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - thanks to all for supporting my log via the likes, comments, & code uses it means a lot knowing that what I share here is valuable to others
https://sassypharma.is

what a V-Taper!

 

[Pigsy]

T

Thank you I’ll add it to the list!
Which machines are you using? I don’t like the hammer strength seated ham curl, but I like the life fitness one! Opposite applies for the leg extension

Worse leg extension is the Matrix

 

[LevButlerov]

Hi hello

Update: 25/3/2026

Today’s weight: 66.3kg
BP: 109/66
FBG: 4.9

Weight still climbing - no changes to intake are needed

Biggest change this week has been the arrival of my menstrual cycle - which has hung around. This is significant because I am currently in week four of a brief period of AAS exposure.

Not being able to ‘brace’ as effectively has seen my training performance suffer a little this week, but overtime I’ve learnt to roll with the punches

I aim to have mid-cycle bloods completed this week, which I’ll share on my log.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM

@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

NUTRITION - FDoE (Training Day)

M1: 50g oats, 60g COR, 25g berries, 50g kefir yogurt, 25g WPI, cinnamon, 1g salt
1 egg, 50g egg whites
View attachment 203796

M2 (pre training): 150g sweet potato, 150g raw weight low-gi rice + 1 scoop Premium Supps Night Warrior Pre-workout
View attachment 203797

Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g taurine, 4g salt

M3 (post-WO, eaten at the gym): 125g CoR, 50g fruit, 25g WPI
View attachment 203798

M4: 50g low-GI white rice, 50g lentils, 95g lean beef, 50g spinach, 100g cucumber, 5g olive oil, 1g salt
View attachment 203799

M5: 250g green beans, 75g spinach, 60g salmon, 5g olive oil, 1g salt
View attachment 203800

M6: 250g plain (full-fat) goat yogurt, 5g collagen protein, 10g WPI, 10g walnuts, 10g 90% dark chocolate, 25g berries, cinnamon
View attachment 203801

PHYSIQUE UPDATE
Body fat still in a reasonable spot despite a bit of watery-ness.
View attachment 203802
View attachment 203803
View attachment 203804
View attachment 203805

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - thank you to everyone for supporting my log via the likes, comments, & code uses really appreciate the community here
https://sassypharma.is

meals look amazing as always sister very clean @Alice_In_Ironland love your leg tone very tight now and you looking strong
EVO family support!

@BeMe @HarleyGuy @Allupfromhere @Dreamer @Freki
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
@MarkNV @Grumpy @Shakey @Eveflorence @LH5515

 

[Grumpy]

Looking very toned
Amazing work cant wait to see where you end up

 

[Eveflorence]

Hi hello

Update: 25/3/2026

Today’s weight: 66.3kg
BP: 109/66
FBG: 4.9

Weight still climbing - no changes to intake are needed

Biggest change this week has been the arrival of my menstrual cycle - which has hung around. This is significant because I am currently in week four of a brief period of AAS exposure.

Not being able to ‘brace’ as effectively has seen my training performance suffer a little this week, but overtime I’ve learnt to roll with the punches

I aim to have mid-cycle bloods completed this week, which I’ll share on my log.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM

@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

NUTRITION - FDoE (Training Day)

M1: 50g oats, 60g COR, 25g berries, 50g kefir yogurt, 25g WPI, cinnamon, 1g salt
1 egg, 50g egg whites
View attachment 203796

M2 (pre training): 150g sweet potato, 150g raw weight low-gi rice + 1 scoop Premium Supps Night Warrior Pre-workout
View attachment 203797

Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g taurine, 4g salt

M3 (post-WO, eaten at the gym): 125g CoR, 50g fruit, 25g WPI
View attachment 203798

M4: 50g low-GI white rice, 50g lentils, 95g lean beef, 50g spinach, 100g cucumber, 5g olive oil, 1g salt
View attachment 203799

M5: 250g green beans, 75g spinach, 60g salmon, 5g olive oil, 1g salt
View attachment 203800

M6: 250g plain (full-fat) goat yogurt, 5g collagen protein, 10g WPI, 10g walnuts, 10g 90% dark chocolate, 25g berries, cinnamon
View attachment 203801

PHYSIQUE UPDATE
Body fat still in a reasonable spot despite a bit of watery-ness.
View attachment 203802
View attachment 203803
View attachment 203804
View attachment 203805

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - thank you to everyone for supporting my log via the likes, comments, & code uses really appreciate the community here
https://sassypharma.is

Great symmetry all over. Looking incredible well done Alice

 

[waggat]

Hi hello

Update: 25/3/2026

Today’s weight: 66.3kg
BP: 109/66
FBG: 4.9

Weight still climbing - no changes to intake are needed

Biggest change this week has been the arrival of my menstrual cycle - which has hung around. This is significant because I am currently in week four of a brief period of AAS exposure.

Not being able to ‘brace’ as effectively has seen my training performance suffer a little this week, but overtime I’ve learnt to roll with the punches

I aim to have mid-cycle bloods completed this week, which I’ll share on my log.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM

@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

NUTRITION - FDoE (Training Day)

M1: 50g oats, 60g COR, 25g berries, 50g kefir yogurt, 25g WPI, cinnamon, 1g salt
1 egg, 50g egg whites
View attachment 203796

M2 (pre training): 150g sweet potato, 150g raw weight low-gi rice + 1 scoop Premium Supps Night Warrior Pre-workout
View attachment 203797

Intra: 40g HBCD, 15g EAAs/ collagen, 10g creatine, 5g taurine, 4g salt

M3 (post-WO, eaten at the gym): 125g CoR, 50g fruit, 25g WPI
View attachment 203798

M4: 50g low-GI white rice, 50g lentils, 95g lean beef, 50g spinach, 100g cucumber, 5g olive oil, 1g salt
View attachment 203799

M5: 250g green beans, 75g spinach, 60g salmon, 5g olive oil, 1g salt
View attachment 203800

M6: 250g plain (full-fat) goat yogurt, 5g collagen protein, 10g WPI, 10g walnuts, 10g 90% dark chocolate, 25g berries, cinnamon
View attachment 203801

PHYSIQUE UPDATE
Body fat still in a reasonable spot despite a bit of watery-ness.
View attachment 203802
View attachment 203803
View attachment 203804
View attachment 203805

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
You can use code IRONLAND10 for 10% off your order - thank you to everyone for supporting my log via the likes, comments, & code uses really appreciate the community here
https://sassypharma.is

Geez getting serious with the carbs .. 500g on training days. From memory you've been around those macros for a while now? How has your weight gone over that time?

Looking good in the photos.

 

[Trenhead3cc]

Another great update,
The things women have to contend with that men don’t. Respect

 

[Panda22]

T

Thank you I’ll add it to the list!
Which machines are you using? I don’t like the hammer strength seated ham curl, but I like the life fitness one! Opposite applies for the leg extension

Hammer strength
Unfortunately the only one available at my gym.

I just can’t seem to find the right seat position!

 

[Alice_In_Ironland]

When I used to use the Hamer strength I put a folded yoga mat on the backrest - I found I needed the seat really close otherwise my lower back would round, the pad helped though

 

[Alice_In_Ironland]

When I used to use the Hamer strength I put a folded yoga mat on the backrest - I found I needed the seat really close otherwise my lower back would round, the pad helped though

 

[Sheshredz]

Thats awesome that you still had your period during the primobolan use.

Thats been the main factor thats stopped me experimenting with it more. Its great to see. Also good to see more open talk about it in terms of womens fitness!

 

[Alice_In_Ironland]

Thats awesome that you still had your period during the primobolan use.

Thats been the main factor thats stopped me experimenting with it more. Its great to see. Also good to see more open talk about it in terms of womens fitness!

Absolutely! A subject that’s so often swept under the rug.

 

[Alice_In_Ironland]

Hi hello

Update: 29/3/2026

Today’s weight: 66.9kg
BP: 108/69
FBG: 4.8

BLOODWORK
Here are my mid-AAS cycle labs:

Note: I was in the ‘follicular phase’ of my menstrual cycle when labs were taken: FSH, LH, progesterone, E2, & prolactin are all in-range. I have SO FAR maintained my menstrual cycle despite AAS exposure.

Factors I believe to have contributed to hormonal regulation:

• Higher caloric/ carb intake
• Higher body fat percentage

I also take @RGSX for Her stack which assists with hormonal & cortisol regulation.

***More does not always equal better when it comes to female AAS use.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM

@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

RECOVERY
I’ve been sick with a chest infection since Thursday which has impacted my training performance. I was experiencing some fatigue, muscle pain, joint stiffness, and delayed recovery - only for my blood test results to confirm that something was up (elevated neutrophils, white blood cell count, & CRP). Symptoms have only just started to pick up yesterday (Saturday). I can now feel some inflammation around my heart/ lungs, plus my resting heart rate has increased.

I’m exhausted, so I’ll be taking a training de-load next week to allow myself to recover properly.

The upside to this is that I’ve been sleeping well (>8hrs) thanks to @RGSX Vital Sleep Support, which is helping me feel a lot better than I otherwise would.

I’ve started taking @RGSX Vital Gut Support too, and am loving it so far - it’s working well to support my gut microbiome and digestion while I fight off this infection. The little bottle of digestive enzymes is super cute too.
I love @RGSX commitment to attention to detail & effectiveness of ingredients above cutting costs - a true trailblazer of the AUS supplement industry

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: (2) 140 x14, 10 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x10 ( 2 reps/ set)
• DB BSS (contralateral hold): (2) 40kg for 15, 14 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( 1 rep, set 1)
• DB RDL: 38.5kg DBs (2) for 15, 15 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately ( 2 reps, set 2)
• Glute Reverse Hyperextension: (2) 43.75kg for 15, 15 - using the smith machine ( 2 reps, set 2)
• Abduction Machine: 95kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: ‘17.5’ (weight unknown - stack is only numbered only) for 2x15 - I LIKE this machine (& I don’t like most kickback machines) torso is well supported (via adjustable height bench), nice wide/ angled footplate, allows for good ROM/ hip flexion, and most importantly NO knee extension (1.25kg/ set)

DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x11 (unchanged); 32.5kg x11 ( 2 reps, set 2)
• DB Lateral raise (seated): (2) 7kg for 13, 12 ( 1 rep/ set)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 32.5 x15, 32.5 x15, 27.5 x15 ( 2.5kg/ set 1&2)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x12 (unchanged)
• Cable row (with ‘mag’ neutral grip attachment): 57.5kg x11, 57.5kg x6 ( 1.25kg for set 2)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 112.5kg x10( unchanged); 103kg x12 (2.5kg for set 1)
• Uni-lateral lying hamstring curl: 23.75kg x12, 23.75 x10 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1.25kg for set 2)
• Pendulum squat: (2) 36.25kg for 12, 12 ( 2 reps for set 2) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 145kg for 2 x12 (unchanged - better tempo)
• Seated leg curl: (2) 55kg for 15,15 (1.25kg/ set)
• Leg extension: (2) 62.25kg x15, 61kg x13 (unchanged)
• Reverse hyperextension (smith machine): 41.25kg for 2 x15 (1.25kg/ set)

Much needed rest day today - spent some time walking outside and enjoying the mild autumn weather: bright sunshine & crisp, cool air. My favourite time of year

Celery, ginger, mint & lemon juice

Only the small one was mine I swear

BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep

You can use code IRONLAND10 for 10% off your order - thank you to everyone for supporting my log via the likes, comments, & code uses really appreciate the community here
https://sassypharma.is

 

[rizzlekdizzle]

Bloods look great!

 

[Kopite67]

Hi hello

Update: 29/3/2026

Today’s weight: 66.9kg
BP: 108/69
FBG: 4.8

BLOODWORK
Here are my mid-AAS cycle labs:
View attachment 205732
View attachment 205733
View attachment 205734
View attachment 205735
View attachment 205736
Note: I was in the ‘follicular phase’ of my menstrual cycle when labs were taken: FSH, LH, progesterone, E2, & prolactin are all in-range. I have SO FAR maintained my menstrual cycle despite AAS exposure.

Factors I believe to have contributed to hormonal regulation:

• Higher caloric/ carb intake
• Higher body fat percentage

I also take @RGSX for Her stack which assists with hormonal & cortisol regulation.

***More does not always equal better when it comes to female AAS use.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM

@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

RECOVERY
I’ve been sick with a chest infection since Thursday which has impacted my training performance. I was experiencing some fatigue, muscle pain, joint stiffness, and delayed recovery - only for my blood test results to confirm that something was up (elevated neutrophils, white blood cell count, & CRP). Symptoms have only just started to pick up yesterday (Saturday). I can now feel some inflammation around my heart/ lungs, plus my resting heart rate has increased.

I’m exhausted, so I’ll be taking a training de-load next week to allow myself to recover properly.

The upside to this is that I’ve been sleeping well (>8hrs) thanks to @RGSX Vital Sleep Support, which is helping me feel a lot better than I otherwise would.

I’ve started taking @RGSX Vital Gut Support too, and am loving it so far - it’s working well to support my gut microbiome and digestion while I fight off this infection. The little bottle of digestive enzymes is super cute too.
I love @RGSX commitment to attention to detail & effectiveness of ingredients above cutting costs - a true trailblazer of the AUS supplement industry
View attachment 205745

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: (2) 140 x14, 10 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x10 ( 2 reps/ set)
• DB BSS (contralateral hold): (2) 40kg for 15, 14 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( 1 rep, set 1)
• DB RDL: 38.5kg DBs (2) for 15, 15 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately ( 2 reps, set 2)
• Glute Reverse Hyperextension: (2) 43.75kg for 15, 15 - using the smith machine ( 2 reps, set 2)
• Abduction Machine: 95kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: ‘17.5’ (weight unknown - stack is only numbered only) for 2x15 - I LIKE this machine (& I don’t like most kickback machines) torso is well supported (via adjustable height bench), nice wide/ angled footplate, allows for good ROM/ hip flexion, and most importantly NO knee extension (1.25kg/ set)

DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x11 (unchanged); 32.5kg x11 ( 2 reps, set 2)
• DB Lateral raise (seated): (2) 7kg for 13, 12 ( 1 rep/ set)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 32.5 x15, 32.5 x15, 27.5 x15 ( 2.5kg/ set 1&2)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x12 (unchanged)
• Cable row (with ‘mag’ neutral grip attachment): 57.5kg x11, 57.5kg x6 ( 1.25kg for set 2)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 112.5kg x10( unchanged); 103kg x12 (2.5kg for set 1)
• Uni-lateral lying hamstring curl: 23.75kg x12, 23.75 x10 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1.25kg for set 2)
• Pendulum squat: (2) 36.25kg for 12, 12 ( 2 reps for set 2) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 145kg for 2 x12 (unchanged - better tempo)
• Seated leg curl: (2) 55kg for 15,15 (1.25kg/ set)
• Leg extension: (2) 62.25kg x15, 61kg x13 (unchanged)
• Reverse hyperextension (smith machine): 41.25kg for 2 x15 (1.25kg/ set)

Much needed rest day today - spent some time walking outside and enjoying the mild autumn weather: bright sunshine & crisp, cool air. My favourite time of year

Celery, ginger, mint & lemon juice
View attachment 205747

Only the small one was mine I swear
View attachment 205749

View attachment 205752
BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep

You can use code IRONLAND10 for 10% off your order - thank you to everyone for supporting my log via the likes, comments, & code uses really appreciate the community here
https://sassypharma.is

Sorry to see you are unwell. Deload to get better from this chest infection is definitely the best approach.

 

[Hog.]

Hi hello

Update: 29/3/2026

Today’s weight: 66.9kg
BP: 108/69
FBG: 4.8

BLOODWORK
Here are my mid-AAS cycle labs:
View attachment 205732
View attachment 205733
View attachment 205734
View attachment 205735
View attachment 205736
Note: I was in the ‘follicular phase’ of my menstrual cycle when labs were taken: FSH, LH, progesterone, E2, & prolactin are all in-range. I have SO FAR maintained my menstrual cycle despite AAS exposure.

Factors I believe to have contributed to hormonal regulation:

• Higher caloric/ carb intake
• Higher body fat percentage

I also take @RGSX for Her stack which assists with hormonal & cortisol regulation.

***More does not always equal better when it comes to female AAS use.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM

@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

RECOVERY
I’ve been sick with a chest infection since Thursday which has impacted my training performance. I was experiencing some fatigue, muscle pain, joint stiffness, and delayed recovery - only for my blood test results to confirm that something was up (elevated neutrophils, white blood cell count, & CRP). Symptoms have only just started to pick up yesterday (Saturday). I can now feel some inflammation around my heart/ lungs, plus my resting heart rate has increased.

I’m exhausted, so I’ll be taking a training de-load next week to allow myself to recover properly.

The upside to this is that I’ve been sleeping well (>8hrs) thanks to @RGSX Vital Sleep Support, which is helping me feel a lot better than I otherwise would.

I’ve started taking @RGSX Vital Gut Support too, and am loving it so far - it’s working well to support my gut microbiome and digestion while I fight off this infection. The little bottle of digestive enzymes is super cute too.
I love @RGSX commitment to attention to detail & effectiveness of ingredients above cutting costs - a true trailblazer of the AUS supplement industry
View attachment 205745

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: (2) 140 x14, 10 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x10 ( 2 reps/ set)
• DB BSS (contralateral hold): (2) 40kg for 15, 14 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( 1 rep, set 1)
• DB RDL: 38.5kg DBs (2) for 15, 15 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately ( 2 reps, set 2)
• Glute Reverse Hyperextension: (2) 43.75kg for 15, 15 - using the smith machine ( 2 reps, set 2)
• Abduction Machine: 95kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: ‘17.5’ (weight unknown - stack is only numbered only) for 2x15 - I LIKE this machine (& I don’t like most kickback machines) torso is well supported (via adjustable height bench), nice wide/ angled footplate, allows for good ROM/ hip flexion, and most importantly NO knee extension (1.25kg/ set)

DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x11 (unchanged); 32.5kg x11 ( 2 reps, set 2)
• DB Lateral raise (seated): (2) 7kg for 13, 12 ( 1 rep/ set)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 32.5 x15, 32.5 x15, 27.5 x15 ( 2.5kg/ set 1&2)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x12 (unchanged)
• Cable row (with ‘mag’ neutral grip attachment): 57.5kg x11, 57.5kg x6 ( 1.25kg for set 2)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 112.5kg x10( unchanged); 103kg x12 (2.5kg for set 1)
• Uni-lateral lying hamstring curl: 23.75kg x12, 23.75 x10 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1.25kg for set 2)
• Pendulum squat: (2) 36.25kg for 12, 12 ( 2 reps for set 2) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 145kg for 2 x12 (unchanged - better tempo)
• Seated leg curl: (2) 55kg for 15,15 (1.25kg/ set)
• Leg extension: (2) 62.25kg x15, 61kg x13 (unchanged)
• Reverse hyperextension (smith machine): 41.25kg for 2 x15 (1.25kg/ set)

Much needed rest day today - spent some time walking outside and enjoying the mild autumn weather: bright sunshine & crisp, cool air. My favourite time of year

Celery, ginger, mint & lemon juice
View attachment 205747

Only the small one was mine I swear
View attachment 205749

View attachment 205752
BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep

You can use code IRONLAND10 for 10% off your order - thank you to everyone for supporting my log via the likes, comments, & code uses really appreciate the community here
https://sassypharma.is

Best supplement mascot i’ve seen thus far

 

[RGSX]

Hi hello

Update: 29/3/2026

Today’s weight: 66.9kg
BP: 108/69
FBG: 4.8

BLOODWORK
Here are my mid-AAS cycle labs:
View attachment 205732
View attachment 205733
View attachment 205734
View attachment 205735
View attachment 205736
Note: I was in the ‘follicular phase’ of my menstrual cycle when labs were taken: FSH, LH, progesterone, E2, & prolactin are all in-range. I have SO FAR maintained my menstrual cycle despite AAS exposure.

Factors I believe to have contributed to hormonal regulation:

• Higher caloric/ carb intake
• Higher body fat percentage

I also take @RGSX for Her stack which assists with hormonal & cortisol regulation.

***More does not always equal better when it comes to female AAS use.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM

@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

RECOVERY
I’ve been sick with a chest infection since Thursday which has impacted my training performance. I was experiencing some fatigue, muscle pain, joint stiffness, and delayed recovery - only for my blood test results to confirm that something was up (elevated neutrophils, white blood cell count, & CRP). Symptoms have only just started to pick up yesterday (Saturday). I can now feel some inflammation around my heart/ lungs, plus my resting heart rate has increased.

I’m exhausted, so I’ll be taking a training de-load next week to allow myself to recover properly.

The upside to this is that I’ve been sleeping well (>8hrs) thanks to @RGSX Vital Sleep Support, which is helping me feel a lot better than I otherwise would.

I’ve started taking @RGSX Vital Gut Support too, and am loving it so far - it’s working well to support my gut microbiome and digestion while I fight off this infection. The little bottle of digestive enzymes is super cute too.
I love @RGSX commitment to attention to detail & effectiveness of ingredients above cutting costs - a true trailblazer of the AUS supplement industry
View attachment 205745

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: (2) 140 x14, 10 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x10 ( 2 reps/ set)
• DB BSS (contralateral hold): (2) 40kg for 15, 14 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( 1 rep, set 1)
• DB RDL: 38.5kg DBs (2) for 15, 15 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately ( 2 reps, set 2)
• Glute Reverse Hyperextension: (2) 43.75kg for 15, 15 - using the smith machine ( 2 reps, set 2)
• Abduction Machine: 95kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: ‘17.5’ (weight unknown - stack is only numbered only) for 2x15 - I LIKE this machine (& I don’t like most kickback machines) torso is well supported (via adjustable height bench), nice wide/ angled footplate, allows for good ROM/ hip flexion, and most importantly NO knee extension (1.25kg/ set)

DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x11 (unchanged); 32.5kg x11 ( 2 reps, set 2)
• DB Lateral raise (seated): (2) 7kg for 13, 12 ( 1 rep/ set)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 32.5 x15, 32.5 x15, 27.5 x15 ( 2.5kg/ set 1&2)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x12 (unchanged)
• Cable row (with ‘mag’ neutral grip attachment): 57.5kg x11, 57.5kg x6 ( 1.25kg for set 2)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 112.5kg x10( unchanged); 103kg x12 (2.5kg for set 1)
• Uni-lateral lying hamstring curl: 23.75kg x12, 23.75 x10 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1.25kg for set 2)
• Pendulum squat: (2) 36.25kg for 12, 12 ( 2 reps for set 2) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 145kg for 2 x12 (unchanged - better tempo)
• Seated leg curl: (2) 55kg for 15,15 (1.25kg/ set)
• Leg extension: (2) 62.25kg x15, 61kg x13 (unchanged)
• Reverse hyperextension (smith machine): 41.25kg for 2 x15 (1.25kg/ set)

Much needed rest day today - spent some time walking outside and enjoying the mild autumn weather: bright sunshine & crisp, cool air. My favourite time of year

Celery, ginger, mint & lemon juice
View attachment 205747

Only the small one was mine I swear
View attachment 205749

View attachment 205752
BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep

You can use code IRONLAND10 for 10% off your order - thank you to everyone for supporting my log via the likes, comments, & code uses really appreciate the community here
https://sassypharma.is

Still produces a solid log update - Chest infection and all you truly are a strong women Alice.
Glad the sleep support is working because there is nothing worse then being sick plus bad sleep.
So glad to hear the gut support is going well.
You're literally powdered by RGSX nearly all the ranges. How cute is the budgie, we should have put him/her in your artwork sleeping on your shoulder

 

[Sheshredz]

Hi hello

Update: 29/3/2026

Today’s weight: 66.9kg
BP: 108/69
FBG: 4.8

BLOODWORK
Here are my mid-AAS cycle labs:
View attachment 205732
View attachment 205733
View attachment 205734
View attachment 205735
View attachment 205736
Note: I was in the ‘follicular phase’ of my menstrual cycle when labs were taken: FSH, LH, progesterone, E2, & prolactin are all in-range. I have SO FAR maintained my menstrual cycle despite AAS exposure.

Factors I believe to have contributed to hormonal regulation:

• Higher caloric/ carb intake
• Higher body fat percentage

I also take @RGSX for Her stack which assists with hormonal & cortisol regulation.

***More does not always equal better when it comes to female AAS use.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM

@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

RECOVERY
I’ve been sick with a chest infection since Thursday which has impacted my training performance. I was experiencing some fatigue, muscle pain, joint stiffness, and delayed recovery - only for my blood test results to confirm that something was up (elevated neutrophils, white blood cell count, & CRP). Symptoms have only just started to pick up yesterday (Saturday). I can now feel some inflammation around my heart/ lungs, plus my resting heart rate has increased.

I’m exhausted, so I’ll be taking a training de-load next week to allow myself to recover properly.

The upside to this is that I’ve been sleeping well (>8hrs) thanks to @RGSX Vital Sleep Support, which is helping me feel a lot better than I otherwise would.

I’ve started taking @RGSX Vital Gut Support too, and am loving it so far - it’s working well to support my gut microbiome and digestion while I fight off this infection. The little bottle of digestive enzymes is super cute too.
I love @RGSX commitment to attention to detail & effectiveness of ingredients above cutting costs - a true trailblazer of the AUS supplement industry
View attachment 205745

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: (2) 140 x14, 10 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x10 ( 2 reps/ set)
• DB BSS (contralateral hold): (2) 40kg for 15, 14 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( 1 rep, set 1)
• DB RDL: 38.5kg DBs (2) for 15, 15 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately ( 2 reps, set 2)
• Glute Reverse Hyperextension: (2) 43.75kg for 15, 15 - using the smith machine ( 2 reps, set 2)
• Abduction Machine: 95kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: ‘17.5’ (weight unknown - stack is only numbered only) for 2x15 - I LIKE this machine (& I don’t like most kickback machines) torso is well supported (via adjustable height bench), nice wide/ angled footplate, allows for good ROM/ hip flexion, and most importantly NO knee extension (1.25kg/ set)

DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x11 (unchanged); 32.5kg x11 ( 2 reps, set 2)
• DB Lateral raise (seated): (2) 7kg for 13, 12 ( 1 rep/ set)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 32.5 x15, 32.5 x15, 27.5 x15 ( 2.5kg/ set 1&2)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x12 (unchanged)
• Cable row (with ‘mag’ neutral grip attachment): 57.5kg x11, 57.5kg x6 ( 1.25kg for set 2)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 112.5kg x10( unchanged); 103kg x12 (2.5kg for set 1)
• Uni-lateral lying hamstring curl: 23.75kg x12, 23.75 x10 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1.25kg for set 2)
• Pendulum squat: (2) 36.25kg for 12, 12 ( 2 reps for set 2) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 145kg for 2 x12 (unchanged - better tempo)
• Seated leg curl: (2) 55kg for 15,15 (1.25kg/ set)
• Leg extension: (2) 62.25kg x15, 61kg x13 (unchanged)
• Reverse hyperextension (smith machine): 41.25kg for 2 x15 (1.25kg/ set)

Much needed rest day today - spent some time walking outside and enjoying the mild autumn weather: bright sunshine & crisp, cool air. My favourite time of year

Celery, ginger, mint & lemon juice
View attachment 205747

Only the small one was mine I swear
View attachment 205749

View attachment 205752
BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep

You can use code IRONLAND10 for 10% off your order - thank you to everyone for supporting my log via the likes, comments, & code uses really appreciate the community here
https://sassypharma.is

Im super fasinated that your AAS exposure has basically put your levels in the top of the normal range.

Is that intentional? Not to overdo it?

(Also, love the birdie, food looks amazing, coffee yes!)

 

[RGSX]

Im super fasinated that your AAS exposure has basically put your levels in the top of the normal range.

Is that intentional? Not to overdo it?

(Also, love the birdie, food looks amazing, coffee yes!)

RGSX Pet Mascot

 

[Alice_In_Ironland]

Im super fasinated that your AAS exposure has basically put your levels in the top of the normal range.

Is that intentional? Not to overdo it?

(Also, love the birdie, food looks amazing, coffee yes!)

At the time of my labs being taken my HPO Axis looks as if it’s still functioning - but this could change. The AAS has lowered my SHBG. The baseline total testosterone is my normal/ slightly lowered level - the suppressed SHBG has just meant that more of this has become ‘free’ (unbound).

 

[LevButlerov]

Hi hello

Update: 29/3/2026

Today’s weight: 66.9kg
BP: 108/69
FBG: 4.8

BLOODWORK
Here are my mid-AAS cycle labs:
View attachment 205732
View attachment 205733
View attachment 205734
View attachment 205735
View attachment 205736
Note: I was in the ‘follicular phase’ of my menstrual cycle when labs were taken: FSH, LH, progesterone, E2, & prolactin are all in-range. I have SO FAR maintained my menstrual cycle despite AAS exposure.

Factors I believe to have contributed to hormonal regulation:

• Higher caloric/ carb intake
• Higher body fat percentage

I also take @RGSX for Her stack which assists with hormonal & cortisol regulation.

***More does not always equal better when it comes to female AAS use.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM

@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

RECOVERY
I’ve been sick with a chest infection since Thursday which has impacted my training performance. I was experiencing some fatigue, muscle pain, joint stiffness, and delayed recovery - only for my blood test results to confirm that something was up (elevated neutrophils, white blood cell count, & CRP). Symptoms have only just started to pick up yesterday (Saturday). I can now feel some inflammation around my heart/ lungs, plus my resting heart rate has increased.

I’m exhausted, so I’ll be taking a training de-load next week to allow myself to recover properly.

The upside to this is that I’ve been sleeping well (>8hrs) thanks to @RGSX Vital Sleep Support, which is helping me feel a lot better than I otherwise would.

I’ve started taking @RGSX Vital Gut Support too, and am loving it so far - it’s working well to support my gut microbiome and digestion while I fight off this infection. The little bottle of digestive enzymes is super cute too.
I love @RGSX commitment to attention to detail & effectiveness of ingredients above cutting costs - a true trailblazer of the AUS supplement industry
View attachment 205745

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: (2) 140 x14, 10 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x10 ( 2 reps/ set)
• DB BSS (contralateral hold): (2) 40kg for 15, 14 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( 1 rep, set 1)
• DB RDL: 38.5kg DBs (2) for 15, 15 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately ( 2 reps, set 2)
• Glute Reverse Hyperextension: (2) 43.75kg for 15, 15 - using the smith machine ( 2 reps, set 2)
• Abduction Machine: 95kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: ‘17.5’ (weight unknown - stack is only numbered only) for 2x15 - I LIKE this machine (& I don’t like most kickback machines) torso is well supported (via adjustable height bench), nice wide/ angled footplate, allows for good ROM/ hip flexion, and most importantly NO knee extension (1.25kg/ set)

DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x11 (unchanged); 32.5kg x11 ( 2 reps, set 2)
• DB Lateral raise (seated): (2) 7kg for 13, 12 ( 1 rep/ set)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 32.5 x15, 32.5 x15, 27.5 x15 ( 2.5kg/ set 1&2)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x12 (unchanged)
• Cable row (with ‘mag’ neutral grip attachment): 57.5kg x11, 57.5kg x6 ( 1.25kg for set 2)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 112.5kg x10( unchanged); 103kg x12 (2.5kg for set 1)
• Uni-lateral lying hamstring curl: 23.75kg x12, 23.75 x10 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1.25kg for set 2)
• Pendulum squat: (2) 36.25kg for 12, 12 ( 2 reps for set 2) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 145kg for 2 x12 (unchanged - better tempo)
• Seated leg curl: (2) 55kg for 15,15 (1.25kg/ set)
• Leg extension: (2) 62.25kg x15, 61kg x13 (unchanged)
• Reverse hyperextension (smith machine): 41.25kg for 2 x15 (1.25kg/ set)

Much needed rest day today - spent some time walking outside and enjoying the mild autumn weather: bright sunshine & crisp, cool air. My favourite time of year

Celery, ginger, mint & lemon juice
View attachment 205747

Only the small one was mine I swear
View attachment 205749

View attachment 205752
BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep

You can use code IRONLAND10 for 10% off your order - thank you to everyone for supporting my log via the likes, comments, & code uses really appreciate the community here
https://sassypharma.is

bloods look legit sister very nice and you have a strong pic up thank you
love your love bird so CUTE !!! @Alice_In_Ironland and the drinks look tasty!
glute kickbacks hard to do, you're a pro!


@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @codezz
@MarkNV @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay

 

[Grumpy]

Smashing it as per usual @Alice_In_Ironland
Coffees look great
Cant beat the Rgsx stack

 

[waggat]

Hi hello

Update: 29/3/2026

Today’s weight: 66.9kg
BP: 108/69
FBG: 4.8

BLOODWORK
Here are my mid-AAS cycle labs:
View attachment 205732
View attachment 205733
View attachment 205734
View attachment 205735
View attachment 205736
Note: I was in the ‘follicular phase’ of my menstrual cycle when labs were taken: FSH, LH, progesterone, E2, & prolactin are all in-range. I have SO FAR maintained my menstrual cycle despite AAS exposure.

Factors I believe to have contributed to hormonal regulation:

• Higher caloric/ carb intake
• Higher body fat percentage

I also take @RGSX for Her stack which assists with hormonal & cortisol regulation.

***More does not always equal better when it comes to female AAS use.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM

@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

RECOVERY
I’ve been sick with a chest infection since Thursday which has impacted my training performance. I was experiencing some fatigue, muscle pain, joint stiffness, and delayed recovery - only for my blood test results to confirm that something was up (elevated neutrophils, white blood cell count, & CRP). Symptoms have only just started to pick up yesterday (Saturday). I can now feel some inflammation around my heart/ lungs, plus my resting heart rate has increased.

I’m exhausted, so I’ll be taking a training de-load next week to allow myself to recover properly.

The upside to this is that I’ve been sleeping well (>8hrs) thanks to @RGSX Vital Sleep Support, which is helping me feel a lot better than I otherwise would.

I’ve started taking @RGSX Vital Gut Support too, and am loving it so far - it’s working well to support my gut microbiome and digestion while I fight off this infection. The little bottle of digestive enzymes is super cute too.
I love @RGSX commitment to attention to detail & effectiveness of ingredients above cutting costs - a true trailblazer of the AUS supplement industry
View attachment 205745

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: (2) 140 x14, 10 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x10 ( 2 reps/ set)
• DB BSS (contralateral hold): (2) 40kg for 15, 14 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( 1 rep, set 1)
• DB RDL: 38.5kg DBs (2) for 15, 15 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately ( 2 reps, set 2)
• Glute Reverse Hyperextension: (2) 43.75kg for 15, 15 - using the smith machine ( 2 reps, set 2)
• Abduction Machine: 95kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: ‘17.5’ (weight unknown - stack is only numbered only) for 2x15 - I LIKE this machine (& I don’t like most kickback machines) torso is well supported (via adjustable height bench), nice wide/ angled footplate, allows for good ROM/ hip flexion, and most importantly NO knee extension (1.25kg/ set)

DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x11 (unchanged); 32.5kg x11 ( 2 reps, set 2)
• DB Lateral raise (seated): (2) 7kg for 13, 12 ( 1 rep/ set)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 32.5 x15, 32.5 x15, 27.5 x15 ( 2.5kg/ set 1&2)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x12 (unchanged)
• Cable row (with ‘mag’ neutral grip attachment): 57.5kg x11, 57.5kg x6 ( 1.25kg for set 2)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 112.5kg x10( unchanged); 103kg x12 (2.5kg for set 1)
• Uni-lateral lying hamstring curl: 23.75kg x12, 23.75 x10 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1.25kg for set 2)
• Pendulum squat: (2) 36.25kg for 12, 12 ( 2 reps for set 2) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 145kg for 2 x12 (unchanged - better tempo)
• Seated leg curl: (2) 55kg for 15,15 (1.25kg/ set)
• Leg extension: (2) 62.25kg x15, 61kg x13 (unchanged)
• Reverse hyperextension (smith machine): 41.25kg for 2 x15 (1.25kg/ set)

Much needed rest day today - spent some time walking outside and enjoying the mild autumn weather: bright sunshine & crisp, cool air. My favourite time of year

Celery, ginger, mint & lemon juice
View attachment 205747

Only the small one was mine I swear
View attachment 205749

View attachment 205752
BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep

You can use code IRONLAND10 for 10% off your order - thank you to everyone for supporting my log via the likes, comments, & code uses really appreciate the community here
https://sassypharma.is

That sucks about the chest infection. You'll de-load and not take a few days off?

Workouts from the week looking good as usual!

 

[rizzlekdizzle]

I would have thought the Primo would have taken your Testosterone levels to above normal?

 

[Alice_In_Ironland]

I would have thought the Primo would have taken your Testosterone levels to above normal?

It doesn’t raise total test levels in females, but binds directly to androgen receptors (independent of natural testosterone). The HPO axis is as a result suppressed (SHBG and other hormones become lower) which in turn can increase free testosterone. My total test sits between 1.0-1.7 off cycle (depending on monthly hormonal fluctuations)

 

[Alice_In_Ironland]

That sucks about the chest infection. You'll de-load and not take a few days off?

Workouts from the week looking good as usual!

Took Friday-Sunday off to rest & started antibiotics on Thurs, feeling a lot better today - plan is light/ shorter session today (maybe tomorrow) & then three back-to-back days off as I’m headed to a wedding out of town mid-week. I may train once or twice this weekend depending on how I feel. Just going to take it day by day

 

[Alice_In_Ironland]

bloods look legit sister very nice and you have a strong pic up thank you
love your love bird so CUTE !!! @Alice_In_Ironland and the drinks look tasty!
glute kickbacks hard to do, you're a pro!


@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @codezz
@MarkNV @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay

Thanks @LevButlerov glute kickbacks are not my favourite, but I do them anyway! I prefer compound movements like Bulgarians and hip thrusts any day

 

[Alice_In_Ironland]

RGSX Pet Mascot

He’s a big fan of the shiny/ colourful @RGSX labels

 

[Tomza]

Hi hello

Update: 29/3/2026

Today’s weight: 66.9kg
BP: 108/69
FBG: 4.8

BLOODWORK
Here are my mid-AAS cycle labs:
View attachment 205732
View attachment 205733
View attachment 205734
View attachment 205735
View attachment 205736
Note: I was in the ‘follicular phase’ of my menstrual cycle when labs were taken: FSH, LH, progesterone, E2, & prolactin are all in-range. I have SO FAR maintained my menstrual cycle despite AAS exposure.

Factors I believe to have contributed to hormonal regulation:

• Higher caloric/ carb intake
• Higher body fat percentage

I also take @RGSX for Her stack which assists with hormonal & cortisol regulation.

***More does not always equal better when it comes to female AAS use.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs.

INPUT
Training Day Calories: 3300 (500 C/ 180 P/ 60 F)
Non-training day Calories: 2905 (400 C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35g/ day

SUPPLEMENTS
AM: beef liver, boron, TUDCA, NAC
3x @RGSX for HER caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PM: citrus bergamot, fish oil, magnesium, digestive enzymes (pre-meals)
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps
1x @RGSX Elite Gut Health cap + 1x digestive enzyme

PEDs
@Sassy's Pharmaceuticals HGH - 1iu/ day - taken in the AM

@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 10mg pre-bed

PEPTIDE PROTOCOL
BPC: 250mcg, daily (AM & PM)
TB: 2mg (twice/ week, Mon + Thur)
Peps by @Sassy's Pharmaceuticals

RECOVERY
I’ve been sick with a chest infection since Thursday which has impacted my training performance. I was experiencing some fatigue, muscle pain, joint stiffness, and delayed recovery - only for my blood test results to confirm that something was up (elevated neutrophils, white blood cell count, & CRP). Symptoms have only just started to pick up yesterday (Saturday). I can now feel some inflammation around my heart/ lungs, plus my resting heart rate has increased.

I’m exhausted, so I’ll be taking a training de-load next week to allow myself to recover properly.

The upside to this is that I’ve been sleeping well (>8hrs) thanks to @RGSX Vital Sleep Support, which is helping me feel a lot better than I otherwise would.

I’ve started taking @RGSX Vital Gut Support too, and am loving it so far - it’s working well to support my gut microbiome and digestion while I fight off this infection. The little bottle of digestive enzymes is super cute too.
I love @RGSX commitment to attention to detail & effectiveness of ingredients above cutting costs - a true trailblazer of the AUS supplement industry
View attachment 205745

TRAINING
DAY ONE (lower body)
(12G)

• Glute Drive Machine: (2) 140 x14, 10 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x10 ( 2 reps/ set)
• DB BSS (contralateral hold): (2) 40kg for 15, 14 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( 1 rep, set 1)
• DB RDL: 38.5kg DBs (2) for 15, 15 - I hold the DBs at around 45 degrees (not directly in front of at the sides of my legs) to replicate the standard bar position most accurately ( 2 reps, set 2)
• Glute Reverse Hyperextension: (2) 43.75kg for 15, 15 - using the smith machine ( 2 reps, set 2)
• Abduction Machine: 95kg for 2x15 + (1) @78kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med (unchanged)
• Glute Kickback: ‘17.5’ (weight unknown - stack is only numbered only) for 2x15 - I LIKE this machine (& I don’t like most kickback machines) torso is well supported (via adjustable height bench), nice wide/ angled footplate, allows for good ROM/ hip flexion, and most importantly NO knee extension (1.25kg/ set)

DAY TWO (upper body)
(9S, 4B)

• Shoulder press machine: 36.25kg x11 (unchanged); 32.5kg x11 ( 2 reps, set 2)
• DB Lateral raise (seated): (2) 7kg for 13, 12 ( 1 rep/ set)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 32.5 x15, 32.5 x15, 27.5 x15 ( 2.5kg/ set 1&2)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 55kg for 2x12 (unchanged)
• Cable row (with ‘mag’ neutral grip attachment): 57.5kg x11, 57.5kg x6 ( 1.25kg for set 2)

DAY THREE (lower body)
(2A, 4H, 6Q, 2G)

• Hip abduction machine: 112.5kg x10( unchanged); 103kg x12 (2.5kg for set 1)
• Uni-lateral lying hamstring curl: 23.75kg x12, 23.75 x10 - I place an ab mat on the bench under my hips for these, which helps isolate my hamstrings further while keeping my pelvis neutral & reducing lumbar extension ( 1.25kg for set 2)
• Pendulum squat: (2) 36.25kg for 12, 12 ( 2 reps for set 2) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: 145kg for 2 x12 (unchanged - better tempo)
• Seated leg curl: (2) 55kg for 15,15 (1.25kg/ set)
• Leg extension: (2) 62.25kg x15, 61kg x13 (unchanged)
• Reverse hyperextension (smith machine): 41.25kg for 2 x15 (1.25kg/ set)

Much needed rest day today - spent some time walking outside and enjoying the mild autumn weather: bright sunshine & crisp, cool air. My favourite time of year

Celery, ginger, mint & lemon juice
View attachment 205747

Only the small one was mine I swear
View attachment 205749

View attachment 205752
BACKED by the best
@RGSX

@Sassy's Pharmaceuticals @Sassy Rep

You can use code IRONLAND10 for 10% off your order - thank you to everyone for supporting my log via the likes, comments, & code uses really appreciate the community here
https://sassypharma.is

Smashing it as always. Wishing you a speedy recovery

 

[LevButlerov]

Thanks @LevButlerov glute kickbacks are not my favourite, but I do them anyway! I prefer compound movements like Bulgarians and hip thrusts any day

glute kickbacks a win for sisters @Alice_In_Ironland

 

[Pigsy]

He’s a big fan of the shiny/ colourful @RGSX labels

Needs a pig on the label

 

[Yuri]

Keep killing sis