Female Log Build Phase Log - Female

[Kopite67]

Hello

Update: 27/4/2026

Today’s weight: 68.2kg
BP: 109/66
FBG: 4.9

I am coming into WEEK EIGHT of my current AAS cycle. Average weekly weight in WEEK ONE was 63.2kg.

5kg of weight has been gained over SEVEN WEEKS. This is by no means a (long-term) sustainable rate of gain & could be considered rapid over what has been a relatively short period. Granted, some of the weight is water & glycogen.

My focus has been on monitoring changes to my physique via visual feedback & upholding a high-standard of training performance and execution, with the primary goal of bringing up my lower half.

Some non-posed, fasted photos - I am pleased with my current composition
View attachment 221430
View attachment 221432
I started the current surplus phase in November 2025.

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

INPUT
Training Day Calories: 3525 (555 C/ 180 P/ 65 F)
Non-training day Calories: 3005 (425 C/ 180 P/ 65F)

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

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL
@Sassy's Pharmaceuticals
BPC157: 250mcg, daily (AM & PM)
TB500 2mg (Mon & Thurs)

TRAINING
DAY ONE (lower body)
(12G)

• BB Glute Drive: (2) 137.5 x13, 137.5x12 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x12 ( 2.5kg/ set)
• DB BSS (contralateral hold): (2) 42.5kg for 15, 14 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( 1 rep for set 1)
• DB RDL: 40kg 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) 45kg x12, 12 - using the smith machine (unchanged)
• Abduction Machine: 98.5kg for 2x15 + (1) @80kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med ( 2.5kg/ set)
• Glute cable Kickback: (2) 20kg for 15, 15 - using a plate to elevate non-working leg to improve ROM ( 2.5kg/ set)

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

• Shoulder press machine: (2) 36.25kg x11, 32.5kg x12 ( 1.25kg/ set)
• DB Lateral raise (seated): (2) 7kg for 15, 15 (unchanged)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 40kg x15, 40kg x15, 30 x15 ( 2.5kg for sets 1&2)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 57.5kg for 2x12 ( 2.5kg/ set)
• Cable row (with ‘mag’ neutral grip attachment): (2) 55kg for 14, 11 (unchanged)

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

• Hip abduction machine: 115kg x12 ( 2 reps); 105.5kg x12 ( 2.5kg for set 1)
• Uni-lateral lying hamstring curl: 26.25kg x12, 26.25 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)
• Pendulum squat: (2) 38.25kg for 12, 10 ( 1.25kg/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: (2) 150kg for 11, 10 ( 1 rep for set 1)
• Seated leg curl: (2) 57.5kg for 14, 14 ( 1 rep/ set)
• Leg extension: (2) 62.25kg x15, 61kg x14 (unchanged)
• Reverse hyperextension (smith machine): 43.75kg for 15, 15 (1 rep for set 2)

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

• Hip abduction machine: (2) 67.5kg x15, 12 ( 2.5kg/ set)
• BB hip thrust: (2) 140 x 13, 11 + (1) @ 110kg for 1+1/4 reps x12 ( 2.5kg for set 1&2)
• BB RDL: (2) 100kg x12, 12 - I do these on a platform for better ROM without hitting the deck (unchanged)
• DB BSS (contralateral hold): (2) 40kg for 2x15 (unchanged) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7.5kg x14, 14 ( 1 rep/ set)
• Uni-lateral pulldown (neutral grip): 27.5kg x13 ( 1 rep)
• Cable upright row: 28.75kg x11, 21.25kg x15 (unchanged)

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

• Lying Hamstring Curl: (2) 53kg x 14, 14 ( 1 rep/ set)
• Leg Extension: (2) 63.5kgx 15, 14 ( 1 rep for set 1)
• Glute Hyperextension: (2) 30kg for 2 sets of 15 (unchanged)
• DB Walking Lunges: (2) 25kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (reverse hack machine): (2) 117.5kg for 15, 15 ( 2.5kg/ set)
• Preacher Curl Machine: (3) 17.5kg for 12, 12, 12.5kg for 1 set of 15 (unchanged)
• Close-grip Smith Machine Bench: (2) 35kg for 10, 10 (unchanged)

RECOVERY
With an eight week block of training now complete, I’ll implement a de-load this week. I’ll be keeping volume the same, but dropping the load on each working set by 25% from last week’s numbers. Form will be kept strict & I’ll slow cadence right down to increase time under tension so that I’m still getting good stimulus.

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

You can use code IRONLAND10 for 10% off your order
https://sassypharma.is

That was an easy 5kg gain Alice. Quads, hams, glutes and calves are noticeably more developed and abs and waist are still in perfect condition. The difference between Nov 25 and now is startling.
Your strength is still going up on almost every lift going into deload so everything you are doing must be right on point.
What happens after the deload, same as you are currently doing or something different?

 

[rizzlekdizzle]

Great mid section!

 

[Pigsy]

looks like all is on point

 

[Hog.]

Hello

Update: 27/4/2026

Today’s weight: 68.2kg
BP: 109/66
FBG: 4.9

I am coming into WEEK EIGHT of my current AAS cycle. Average weekly weight in WEEK ONE was 63.2kg.

5kg of weight has been gained over SEVEN WEEKS. This is by no means a (long-term) sustainable rate of gain & could be considered rapid over what has been a relatively short period. Granted, some of the weight is water & glycogen.

My focus has been on monitoring changes to my physique via visual feedback & upholding a high-standard of training performance and execution, with the primary goal of bringing up my lower half.

Some non-posed, fasted photos - I am pleased with my current composition
View attachment 221430
View attachment 221432
I started the current surplus phase in November 2025.

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

INPUT
Training Day Calories: 3525 (555 C/ 180 P/ 65 F)
Non-training day Calories: 3005 (425 C/ 180 P/ 65F)

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

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL
@Sassy's Pharmaceuticals
BPC157: 250mcg, daily (AM & PM)
TB500 2mg (Mon & Thurs)

TRAINING
DAY ONE (lower body)
(12G)

• BB Glute Drive: (2) 137.5 x13, 137.5x12 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x12 ( 2.5kg/ set)
• DB BSS (contralateral hold): (2) 42.5kg for 15, 14 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( 1 rep for set 1)
• DB RDL: 40kg 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) 45kg x12, 12 - using the smith machine (unchanged)
• Abduction Machine: 98.5kg for 2x15 + (1) @80kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med ( 2.5kg/ set)
• Glute cable Kickback: (2) 20kg for 15, 15 - using a plate to elevate non-working leg to improve ROM ( 2.5kg/ set)

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

• Shoulder press machine: (2) 36.25kg x11, 32.5kg x12 ( 1.25kg/ set)
• DB Lateral raise (seated): (2) 7kg for 15, 15 (unchanged)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 40kg x15, 40kg x15, 30 x15 ( 2.5kg for sets 1&2)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 57.5kg for 2x12 ( 2.5kg/ set)
• Cable row (with ‘mag’ neutral grip attachment): (2) 55kg for 14, 11 (unchanged)

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

• Hip abduction machine: 115kg x12 ( 2 reps); 105.5kg x12 ( 2.5kg for set 1)
• Uni-lateral lying hamstring curl: 26.25kg x12, 26.25 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)
• Pendulum squat: (2) 38.25kg for 12, 10 ( 1.25kg/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: (2) 150kg for 11, 10 ( 1 rep for set 1)
• Seated leg curl: (2) 57.5kg for 14, 14 ( 1 rep/ set)
• Leg extension: (2) 62.25kg x15, 61kg x14 (unchanged)
• Reverse hyperextension (smith machine): 43.75kg for 15, 15 (1 rep for set 2)

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

• Hip abduction machine: (2) 67.5kg x15, 12 ( 2.5kg/ set)
• BB hip thrust: (2) 140 x 13, 11 + (1) @ 110kg for 1+1/4 reps x12 ( 2.5kg for set 1&2)
• BB RDL: (2) 100kg x12, 12 - I do these on a platform for better ROM without hitting the deck (unchanged)
• DB BSS (contralateral hold): (2) 40kg for 2x15 (unchanged) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7.5kg x14, 14 ( 1 rep/ set)
• Uni-lateral pulldown (neutral grip): 27.5kg x13 ( 1 rep)
• Cable upright row: 28.75kg x11, 21.25kg x15 (unchanged)

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

• Lying Hamstring Curl: (2) 53kg x 14, 14 ( 1 rep/ set)
• Leg Extension: (2) 63.5kgx 15, 14 ( 1 rep for set 1)
• Glute Hyperextension: (2) 30kg for 2 sets of 15 (unchanged)
• DB Walking Lunges: (2) 25kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (reverse hack machine): (2) 117.5kg for 15, 15 ( 2.5kg/ set)
• Preacher Curl Machine: (3) 17.5kg for 12, 12, 12.5kg for 1 set of 15 (unchanged)
• Close-grip Smith Machine Bench: (2) 35kg for 10, 10 (unchanged)

RECOVERY
With an eight week block of training now complete, I’ll implement a de-load this week. I’ll be keeping volume the same, but dropping the load on each working set by 25% from last week’s numbers. Form will be kept strict & I’ll slow cadence right down to increase time under tension so that I’m still getting good stimulus.

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

You can use code IRONLAND10 for 10% off your order
https://sassypharma.is

FBG seems to be improving!
A quality 5kg in 7 weeks

 

[Alice_In_Ironland]

That was an easy 5kg gain Alice. Quads, hams, glutes and calves are noticeably more developed and abs and waist are still in perfect condition. The difference between Nov 25 and now is startling.
Your strength is still going up on almost every lift going into deload so everything you are doing must be right on point.
What happens after the deload, same as you are currently doing or something different?

Thank you! Same old training program will continue for now I may drop to four days depending on how my recovery goes

 

[LevButlerov]

Hello

Update: 27/4/2026

Today’s weight: 68.2kg
BP: 109/66
FBG: 4.9

I am coming into WEEK EIGHT of my current AAS cycle. Average weekly weight in WEEK ONE was 63.2kg.

5kg of weight has been gained over SEVEN WEEKS. This is by no means a (long-term) sustainable rate of gain & could be considered rapid over what has been a relatively short period. Granted, some of the weight is water & glycogen.

My focus has been on monitoring changes to my physique via visual feedback & upholding a high-standard of training performance and execution, with the primary goal of bringing up my lower half.

Some non-posed, fasted photos - I am pleased with my current composition
View attachment 221430
View attachment 221432
I started the current surplus phase in November 2025.

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

INPUT
Training Day Calories: 3525 (555 C/ 180 P/ 65 F)
Non-training day Calories: 3005 (425 C/ 180 P/ 65F)

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

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL
@Sassy's Pharmaceuticals
BPC157: 250mcg, daily (AM & PM)
TB500 2mg (Mon & Thurs)

TRAINING
DAY ONE (lower body)
(12G)

• BB Glute Drive: (2) 137.5 x13, 137.5x12 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x12 ( 2.5kg/ set)
• DB BSS (contralateral hold): (2) 42.5kg for 15, 14 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( 1 rep for set 1)
• DB RDL: 40kg 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) 45kg x12, 12 - using the smith machine (unchanged)
• Abduction Machine: 98.5kg for 2x15 + (1) @80kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med ( 2.5kg/ set)
• Glute cable Kickback: (2) 20kg for 15, 15 - using a plate to elevate non-working leg to improve ROM ( 2.5kg/ set)

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

• Shoulder press machine: (2) 36.25kg x11, 32.5kg x12 ( 1.25kg/ set)
• DB Lateral raise (seated): (2) 7kg for 15, 15 (unchanged)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 40kg x15, 40kg x15, 30 x15 ( 2.5kg for sets 1&2)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 57.5kg for 2x12 ( 2.5kg/ set)
• Cable row (with ‘mag’ neutral grip attachment): (2) 55kg for 14, 11 (unchanged)

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

• Hip abduction machine: 115kg x12 ( 2 reps); 105.5kg x12 ( 2.5kg for set 1)
• Uni-lateral lying hamstring curl: 26.25kg x12, 26.25 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)
• Pendulum squat: (2) 38.25kg for 12, 10 ( 1.25kg/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: (2) 150kg for 11, 10 ( 1 rep for set 1)
• Seated leg curl: (2) 57.5kg for 14, 14 ( 1 rep/ set)
• Leg extension: (2) 62.25kg x15, 61kg x14 (unchanged)
• Reverse hyperextension (smith machine): 43.75kg for 15, 15 (1 rep for set 2)

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

• Hip abduction machine: (2) 67.5kg x15, 12 ( 2.5kg/ set)
• BB hip thrust: (2) 140 x 13, 11 + (1) @ 110kg for 1+1/4 reps x12 ( 2.5kg for set 1&2)
• BB RDL: (2) 100kg x12, 12 - I do these on a platform for better ROM without hitting the deck (unchanged)
• DB BSS (contralateral hold): (2) 40kg for 2x15 (unchanged) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7.5kg x14, 14 ( 1 rep/ set)
• Uni-lateral pulldown (neutral grip): 27.5kg x13 ( 1 rep)
• Cable upright row: 28.75kg x11, 21.25kg x15 (unchanged)

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

• Lying Hamstring Curl: (2) 53kg x 14, 14 ( 1 rep/ set)
• Leg Extension: (2) 63.5kgx 15, 14 ( 1 rep for set 1)
• Glute Hyperextension: (2) 30kg for 2 sets of 15 (unchanged)
• DB Walking Lunges: (2) 25kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (reverse hack machine): (2) 117.5kg for 15, 15 ( 2.5kg/ set)
• Preacher Curl Machine: (3) 17.5kg for 12, 12, 12.5kg for 1 set of 15 (unchanged)
• Close-grip Smith Machine Bench: (2) 35kg for 10, 10 (unchanged)

RECOVERY
With an eight week block of training now complete, I’ll implement a de-load this week. I’ll be keeping volume the same, but dropping the load on each working set by 25% from last week’s numbers. Form will be kept strict & I’ll slow cadence right down to increase time under tension so that I’m still getting good stimulus.

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

You can use code IRONLAND10 for 10% off your order
https://sassypharma.is

some really solid gains for week 8 sister legs are really thick making tight muscle gains and glutes moving, perfect size and cuts ratio and volume on training is a win! @Alice_In_Ironland

 

[Alice_In_Ironland]

Greetings

Update: 2/5/2026

Today’s weight: 68.9kg
BP: 113/70
FBG: 4.7

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

INPUT
Food has increased yet AGAIN on both training & rest days… my weight started to plateau at 3525kcal

Training Day Calories: 3625 (580C/ 180 P/ 65 F)
Previously: 3525 (555 C/ 180 P/ 65 F)

Non-training day Calories: 3105 (450C/ 180 P/ 65F)
Previously: 3005 (425 C/ 180 P/ 65F)

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

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDS
This week marked the end of my eight-week AAS cycle.

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL
@Sassy's Pharmaceuticals

BPC157 - 250mcg, daily (AM & PM)
TB500 - 2mg (Mon & Thurs)

PHYSIQUE UPDATE

BACKED by the best
@RGSX

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

 

[Pigsy]

Burning through the calories. Bodies like a furnace

 

[Kopite67]

Greetings

Update: 2/5/2026

Today’s weight: 68.9kg
BP: 113/70
FBG: 4.7
View attachment 224353

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

INPUT
Food has increased yet AGAIN on both training & rest days… my weight started to plateau at 3525kcal

Training Day Calories: 3625 (580C/ 180 P/ 65 F)
Previously: 3525 (555 C/ 180 P/ 65 F)

Non-training day Calories: 3105 (450C/ 180 P/ 65F)
Previously: 3005 (425 C/ 180 P/ 65F)

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

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDS
This week marked the end of my eight-week AAS cycle.

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL
@Sassy's Pharmaceuticals

BPC157 - 250mcg, daily (AM & PM)
TB500 - 2mg (Mon & Thurs)

PHYSIQUE UPDATE
View attachment 224348
View attachment 224349
View attachment 224350
View attachment 224351
View attachment 224352

BACKED by the best
@RGSX

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

Looking great sister. Your consistent approach to training, diet, supps and peds shows everytime you post.

 

[Sheshredz]

Hello

Update: 27/4/2026

Today’s weight: 68.2kg
BP: 109/66
FBG: 4.9

I am coming into WEEK EIGHT of my current AAS cycle. Average weekly weight in WEEK ONE was 63.2kg.

5kg of weight has been gained over SEVEN WEEKS. This is by no means a (long-term) sustainable rate of gain & could be considered rapid over what has been a relatively short period. Granted, some of the weight is water & glycogen.

My focus has been on monitoring changes to my physique via visual feedback & upholding a high-standard of training performance and execution, with the primary goal of bringing up my lower half.

Some non-posed, fasted photos - I am pleased with my current composition
View attachment 221430
View attachment 221432
I started the current surplus phase in November 2025.

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

INPUT
Training Day Calories: 3525 (555 C/ 180 P/ 65 F)
Non-training day Calories: 3005 (425 C/ 180 P/ 65F)

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

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
@Sassy's Pharmaceuticals PRIMO-E (40mg/ week, Mon + Thur)

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL
@Sassy's Pharmaceuticals
BPC157: 250mcg, daily (AM & PM)
TB500 2mg (Mon & Thurs)

TRAINING
DAY ONE (lower body)
(12G)

• BB Glute Drive: (2) 137.5 x13, 137.5x12 + 2 second hold at the top of each rep + (1) @ 110kg for 1+1/4 reps x12 ( 2.5kg/ set)
• DB BSS (contralateral hold): (2) 42.5kg for 15, 14 - I use a plate to elevate my FF for maximum hip flexion/ glute stretch ( 1 rep for set 1)
• DB RDL: 40kg 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) 45kg x12, 12 - using the smith machine (unchanged)
• Abduction Machine: 98.5kg for 2x15 + (1) @80kg x15 - I drop the weight & ‘hover’ above the seat, leaning back, for the last set to hit the upper glute med ( 2.5kg/ set)
• Glute cable Kickback: (2) 20kg for 15, 15 - using a plate to elevate non-working leg to improve ROM ( 2.5kg/ set)

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

• Shoulder press machine: (2) 36.25kg x11, 32.5kg x12 ( 1.25kg/ set)
• DB Lateral raise (seated): (2) 7kg for 15, 15 (unchanged)
• Lying (bench) cable X lateral raise: 6.25kg/ side for 2x15 (unchanged)
• Machine rear delt fly: (3) 40kg x15, 40kg x15, 30 x15 ( 2.5kg for sets 1&2)
• Wide grip lat pulldown (with ‘mag’ neutral grip attachment): 57.5kg for 2x12 ( 2.5kg/ set)
• Cable row (with ‘mag’ neutral grip attachment): (2) 55kg for 14, 11 (unchanged)

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

• Hip abduction machine: 115kg x12 ( 2 reps); 105.5kg x12 ( 2.5kg for set 1)
• Uni-lateral lying hamstring curl: 26.25kg x12, 26.25 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)
• Pendulum squat: (2) 38.25kg for 12, 10 ( 1.25kg/ set) - I use yoga blocks on my shoulders to to get maximal hip & knee flexion
• Cybex squat (leg) press: (2) 150kg for 11, 10 ( 1 rep for set 1)
• Seated leg curl: (2) 57.5kg for 14, 14 ( 1 rep/ set)
• Leg extension: (2) 62.25kg x15, 61kg x14 (unchanged)
• Reverse hyperextension (smith machine): 43.75kg for 15, 15 (1 rep for set 2)

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

• Hip abduction machine: (2) 67.5kg x15, 12 ( 2.5kg/ set)
• BB hip thrust: (2) 140 x 13, 11 + (1) @ 110kg for 1+1/4 reps x12 ( 2.5kg for set 1&2)
• BB RDL: (2) 100kg x12, 12 - I do these on a platform for better ROM without hitting the deck (unchanged)
• DB BSS (contralateral hold): (2) 40kg for 2x15 (unchanged) - I use a plate to elevate my FF
• DB Lateral raise (seated): 7.5kg x14, 14 ( 1 rep/ set)
• Uni-lateral pulldown (neutral grip): 27.5kg x13 ( 1 rep)
• Cable upright row: 28.75kg x11, 21.25kg x15 (unchanged)

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

• Lying Hamstring Curl: (2) 53kg x 14, 14 ( 1 rep/ set)
• Leg Extension: (2) 63.5kgx 15, 14 ( 1 rep for set 1)
• Glute Hyperextension: (2) 30kg for 2 sets of 15 (unchanged)
• DB Walking Lunges: (2) 25kg DBs for 15 reps/ leg (unchanged)
• Good Mornings (reverse hack machine): (2) 117.5kg for 15, 15 ( 2.5kg/ set)
• Preacher Curl Machine: (3) 17.5kg for 12, 12, 12.5kg for 1 set of 15 (unchanged)
• Close-grip Smith Machine Bench: (2) 35kg for 10, 10 (unchanged)

RECOVERY
With an eight week block of training now complete, I’ll implement a de-load this week. I’ll be keeping volume the same, but dropping the load on each working set by 25% from last week’s numbers. Form will be kept strict & I’ll slow cadence right down to increase time under tension so that I’m still getting good stimulus.

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

You can use code IRONLAND10 for 10% off your order
https://sassypharma.is

Even your non posed photos are amazing.

Your lower half is already incredible.

I guess @_bubbles set the bar high

 

[LevButlerov]

Greetings

Update: 2/5/2026

Today’s weight: 68.9kg
BP: 113/70
FBG: 4.7
View attachment 224353

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

INPUT
Food has increased yet AGAIN on both training & rest days… my weight started to plateau at 3525kcal

Training Day Calories: 3625 (580C/ 180 P/ 65 F)
Previously: 3525 (555 C/ 180 P/ 65 F)

Non-training day Calories: 3105 (450C/ 180 P/ 65F)
Previously: 3005 (425 C/ 180 P/ 65F)

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

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDS
This week marked the end of my eight-week AAS cycle.

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL
@Sassy's Pharmaceuticals

BPC157 - 250mcg, daily (AM & PM)
TB500 - 2mg (Mon & Thurs)

PHYSIQUE UPDATE
View attachment 224348
View attachment 224349
View attachment 224350
View attachment 224351
View attachment 224352

BACKED by the best
@RGSX

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

leaner and harder sister looking really improvement week to week sister

 

[LH5515]

Greetings

Update: 2/5/2026

Today’s weight: 68.9kg
BP: 113/70
FBG: 4.7
View attachment 224353

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

INPUT
Food has increased yet AGAIN on both training & rest days… my weight started to plateau at 3525kcal

Training Day Calories: 3625 (580C/ 180 P/ 65 F)
Previously: 3525 (555 C/ 180 P/ 65 F)

Non-training day Calories: 3105 (450C/ 180 P/ 65F)
Previously: 3005 (425 C/ 180 P/ 65F)

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

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDS
This week marked the end of my eight-week AAS cycle.

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL
@Sassy's Pharmaceuticals

BPC157 - 250mcg, daily (AM & PM)
TB500 - 2mg (Mon & Thurs)

PHYSIQUE UPDATE
View attachment 224348
View attachment 224349
View attachment 224350
View attachment 224351
View attachment 224352

BACKED by the best
@RGSX

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

Solids update! Nice calories

 

[Panda22]

Greetings

Update: 2/5/2026

Today’s weight: 68.9kg
BP: 113/70
FBG: 4.7
View attachment 224353

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

INPUT
Food has increased yet AGAIN on both training & rest days… my weight started to plateau at 3525kcal

Training Day Calories: 3625 (580C/ 180 P/ 65 F)
Previously: 3525 (555 C/ 180 P/ 65 F)

Non-training day Calories: 3105 (450C/ 180 P/ 65F)
Previously: 3005 (425 C/ 180 P/ 65F)

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

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDS
This week marked the end of my eight-week AAS cycle.

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL
@Sassy's Pharmaceuticals

BPC157 - 250mcg, daily (AM & PM)
TB500 - 2mg (Mon & Thurs)

PHYSIQUE UPDATE
View attachment 224348
View attachment 224349
View attachment 224350
View attachment 224351
View attachment 224352

BACKED by the best
@RGSX

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

Incredible how many calories you’re going through!

Muscles are looking so full

 

[Tomza]

Greetings

Update: 2/5/2026

Today’s weight: 68.9kg
BP: 113/70
FBG: 4.7
View attachment 224353

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

INPUT
Food has increased yet AGAIN on both training & rest days… my weight started to plateau at 3525kcal

Training Day Calories: 3625 (580C/ 180 P/ 65 F)
Previously: 3525 (555 C/ 180 P/ 65 F)

Non-training day Calories: 3105 (450C/ 180 P/ 65F)
Previously: 3005 (425 C/ 180 P/ 65F)

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

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDS
This week marked the end of my eight-week AAS cycle.

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL
@Sassy's Pharmaceuticals

BPC157 - 250mcg, daily (AM & PM)
TB500 - 2mg (Mon & Thurs)

PHYSIQUE UPDATE
View attachment 224348
View attachment 224349
View attachment 224350
View attachment 224351
View attachment 224352

BACKED by the best
@RGSX

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

Some awesome progress in 8 weeks!

Everything's dialled in, as per usual

 

[Alice_In_Ironland]

Hi hello

Update: 9/5/2026

Today’s weight: 68.5kg
BP: 106/68
FBG: 4.8

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

INPUT
Training Day Calories: 3625 (580C/ 180 P/ 65 F)
Non-training day Calories: 3105 (450C/ 180 P/ 65F)

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

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDES
@Sassy's Pharmaceuticals
BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)

TRAINING
Training de-load was completed last week & despite that I’ve been feeling quite tired all week. My training performance back to regular programming has been fairly average too. Some hormonal shifts will be occurring since pulling AAS so I’m giving myself a little grace.
From next week onward, I’ll be moving to an alternating five vs four day training week to better support my recovery & manage fatigue now that AAS has been ceased.

PHYSIQUE UPDATE
BF is starting to get a littler higher now. I’ll keep pushing for 2-3 more weeks, and then drop the hammer on a short & sharp deficit phase to restore insulin sensitivity & get a little leaner.

BACKED by the best
@RGSX

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

 

[LevButlerov]

Hi hello

Update: 9/5/2026

Today’s weight: 68.5kg
BP: 106/68
FBG: 4.8

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

INPUT
Training Day Calories: 3625 (580C/ 180 P/ 65 F)
Non-training day Calories: 3105 (450C/ 180 P/ 65F)

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

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDES
@Sassy's Pharmaceuticals
BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)

TRAINING
Training de-load was completed last week & despite that I’ve been feeling quite tired all week. My training performance back to regular programming has been fairly average too. Some hormonal shifts will be occurring since pulling AAS so I’m giving myself a little grace.
From next week onward, I’ll be moving to an alternating five vs four day training week to better support my recovery & manage fatigue now that AAS has been ceased.

PHYSIQUE UPDATE
BF is starting to get a littler higher now. I’ll keep pushing for 2-3 more weeks, and then drop the hammer on a short & sharp deficit phase to restore insulin sensitivity & get a little leaner.
View attachment 227736
View attachment 227737
View attachment 227738

BACKED by the best
@RGSX

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

good to hear you completed the deload sister back at it hard I think and looking good @Alice_In_Ironland

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

 

[Kopite67]

Hi hello

Update: 9/5/2026

Today’s weight: 68.5kg
BP: 106/68
FBG: 4.8

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

INPUT
Training Day Calories: 3625 (580C/ 180 P/ 65 F)
Non-training day Calories: 3105 (450C/ 180 P/ 65F)

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

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDES
@Sassy's Pharmaceuticals
BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)

TRAINING
Training de-load was completed last week & despite that I’ve been feeling quite tired all week. My training performance back to regular programming has been fairly average too. Some hormonal shifts will be occurring since pulling AAS so I’m giving myself a little grace.
From next week onward, I’ll be moving to an alternating five vs four day training week to better support my recovery & manage fatigue now that AAS has been ceased.

PHYSIQUE UPDATE
BF is starting to get a littler higher now. I’ll keep pushing for 2-3 more weeks, and then drop the hammer on a short & sharp deficit phase to restore insulin sensitivity & get a little leaner.
View attachment 227736
View attachment 227737
View attachment 227738

BACKED by the best
@RGSX

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

Thanks for a really brilliant update Alice. The outline of how coming off AAS and deloading has affected you is not something that is often logged. Be interesting to see how you progress things from here, particularly the deficit.

 

[Yuri]

Hi hello

Update: 9/5/2026

Today’s weight: 68.5kg
BP: 106/68
FBG: 4.8

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

INPUT
Training Day Calories: 3625 (580C/ 180 P/ 65 F)
Non-training day Calories: 3105 (450C/ 180 P/ 65F)

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

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDES
@Sassy's Pharmaceuticals
BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)

TRAINING
Training de-load was completed last week & despite that I’ve been feeling quite tired all week. My training performance back to regular programming has been fairly average too. Some hormonal shifts will be occurring since pulling AAS so I’m giving myself a little grace.
From next week onward, I’ll be moving to an alternating five vs four day training week to better support my recovery & manage fatigue now that AAS has been ceased.

PHYSIQUE UPDATE
BF is starting to get a littler higher now. I’ll keep pushing for 2-3 more weeks, and then drop the hammer on a short & sharp deficit phase to restore insulin sensitivity & get a little leaner.
View attachment 227736
View attachment 227737
View attachment 227738

BACKED by the best
@RGSX

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

Killer update sis

Oh hell yeha just noticed your using my boy @Sassy's Pharmaceuticals - his an absolute legend and your in good hands there!

 

[Grumpy]

Looking great after the deload
Great update

 

[waggat]

Hi hello

Update: 9/5/2026

Today’s weight: 68.5kg
BP: 106/68
FBG: 4.8

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

INPUT
Training Day Calories: 3625 (580C/ 180 P/ 65 F)
Non-training day Calories: 3105 (450C/ 180 P/ 65F)

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

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDES
@Sassy's Pharmaceuticals
BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)

TRAINING
Training de-load was completed last week & despite that I’ve been feeling quite tired all week. My training performance back to regular programming has been fairly average too. Some hormonal shifts will be occurring since pulling AAS so I’m giving myself a little grace.
From next week onward, I’ll be moving to an alternating five vs four day training week to better support my recovery & manage fatigue now that AAS has been ceased.

PHYSIQUE UPDATE
BF is starting to get a littler higher now. I’ll keep pushing for 2-3 more weeks, and then drop the hammer on a short & sharp deficit phase to restore insulin sensitivity & get a little leaner.
View attachment 227736
View attachment 227737
View attachment 227738

BACKED by the best
@RGSX

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

Geez looking good in that front standing relaxed. Haven't seen as many from that view. Looks like you put on some solid muscle. Glute medius definitely popping there! Went back and compared to the same shot from two months ago and there is some serious size increase.

 

[HarleyGuy]

Hi hello

Update: 9/5/2026

Today’s weight: 68.5kg
BP: 106/68
FBG: 4.8

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

INPUT
Training Day Calories: 3625 (580C/ 180 P/ 65 F)
Non-training day Calories: 3105 (450C/ 180 P/ 65F)

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

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDES
@Sassy's Pharmaceuticals
BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)

TRAINING
Training de-load was completed last week & despite that I’ve been feeling quite tired all week. My training performance back to regular programming has been fairly average too. Some hormonal shifts will be occurring since pulling AAS so I’m giving myself a little grace.
From next week onward, I’ll be moving to an alternating five vs four day training week to better support my recovery & manage fatigue now that AAS has been ceased.

PHYSIQUE UPDATE
BF is starting to get a littler higher now. I’ll keep pushing for 2-3 more weeks, and then drop the hammer on a short & sharp deficit phase to restore insulin sensitivity & get a little leaner.
View attachment 227736
View attachment 227737
View attachment 227738

BACKED by the best
@RGSX

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

I love the 5kg you've put on. Your waist and abs have stayed the same yet your calves are amazing with glutes even showing from the front and legs have come up a lot too. Amazing work. The 3500+ cals is really your sweet spot for lean gains.

 

[Chidi]

Girl you look so amazing!!

Reading through still but I’m gathering and taking so many notes… you’re doing amazing!! Have the best day

 

[Panda22]

Hi hello

Update: 9/5/2026

Today’s weight: 68.5kg
BP: 106/68
FBG: 4.8

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

INPUT
Training Day Calories: 3625 (580C/ 180 P/ 65 F)
Non-training day Calories: 3105 (450C/ 180 P/ 65F)

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

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDES
@Sassy's Pharmaceuticals
BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)

TRAINING
Training de-load was completed last week & despite that I’ve been feeling quite tired all week. My training performance back to regular programming has been fairly average too. Some hormonal shifts will be occurring since pulling AAS so I’m giving myself a little grace.
From next week onward, I’ll be moving to an alternating five vs four day training week to better support my recovery & manage fatigue now that AAS has been ceased.

PHYSIQUE UPDATE
BF is starting to get a littler higher now. I’ll keep pushing for 2-3 more weeks, and then drop the hammer on a short & sharp deficit phase to restore insulin sensitivity & get a little leaner.
View attachment 227736
View attachment 227737
View attachment 227738

BACKED by the best
@RGSX

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

Looking incredible! Your quads and hams have noticeably grown

Do you do any protocols when stopping AAS?

 

[Sheshredz]

Hi hello

Update: 9/5/2026

Today’s weight: 68.5kg
BP: 106/68
FBG: 4.8

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

INPUT
Training Day Calories: 3625 (580C/ 180 P/ 65 F)
Non-training day Calories: 3105 (450C/ 180 P/ 65F)

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

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDES
@Sassy's Pharmaceuticals
BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)

TRAINING
Training de-load was completed last week & despite that I’ve been feeling quite tired all week. My training performance back to regular programming has been fairly average too. Some hormonal shifts will be occurring since pulling AAS so I’m giving myself a little grace.
From next week onward, I’ll be moving to an alternating five vs four day training week to better support my recovery & manage fatigue now that AAS has been ceased.

PHYSIQUE UPDATE
BF is starting to get a littler higher now. I’ll keep pushing for 2-3 more weeks, and then drop the hammer on a short & sharp deficit phase to restore insulin sensitivity & get a little leaner.
View attachment 227736
View attachment 227737
View attachment 227738

BACKED by the best
@RGSX

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

Girl you are fuggn jacked!

You look so sick! (In the best way possible )

 

[RGSX]

Looking unreal Alice your dedication is impressive

 

[Alice_In_Ironland]

good to hear you completed the deload sister back at it hard I think and looking good @Alice_In_Ironland

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

Thank you @LevButlerov was very much needed after eight weeks of serious work with AAS in-play. Feels good to have washed off some fatigue

 

[Alice_In_Ironland]

Thanks for a really brilliant update Alice. The outline of how coming off AAS and deloading has affected you is not something that is often logged. Be interesting to see how you progress things from here, particularly the deficit.

Thank you it is hard navigating the space between when AAS is removed and normal hormones aren’t yet restored. Most men will utilise TRT when not on cycle so don’t ever experience this - whereas I’m currently completely natural (with the exception of peptides)

 

[Alice_In_Ironland]

Killer update sis

Oh hell yeha just noticed your using my boy @Sassy's Pharmaceuticals - his an absolute legend and your in good hands there!

Thank you I’m so very grateful to be able to log for @Sassy's Pharmaceuticals the progress I’ve made during this push phase has exceeded my expectations

 

[Alice_In_Ironland]

Geez looking good in that front standing relaxed. Haven't seen as many from that view. Looks like you put on some solid muscle. Glute medius definitely popping there! Went back and compared to the same shot from two months ago and there is some serious size increase.

Thank you means a lot hearing it from someone else

 

[Alice_In_Ironland]

I love the 5kg you've put on. Your waist and abs have stayed the same yet your calves are amazing with glutes even showing from the front and legs have come up a lot too. Amazing work. The 3500+ cals is really your sweet spot for lean gains.

Thank you I think being intentional & consistent with my food choices has payed dividends. Not succumbing to the temptation of filling the diet with processed carbs & other nutrient devoid foods is tough, but the goal has been to get the maximum out of what I’m putting in - so whole foods win

 

[Alice_In_Ironland]

Girl you look so amazing!!

Reading through still but I’m gathering and taking so many notes… you’re doing amazing!! Have the best day

Thank you! Keen to follow along on your journey and welcome to team @RGSX

 

[Alice_In_Ironland]

Looking incredible! Your quads and hams have noticeably grown

Do you do any protocols when stopping AAS?

Thank you!
None just managing recovery/ fatigue/ stress to help recover my hormones

 

[LevButlerov]

Thank you @LevButlerov was very much needed after eight weeks of serious work with AAS in-play. Feels good to have washed off some fatigue

this is the right move EVO family support sister

 

[Alice_In_Ironland]

Hi hello

Update: 15/5/2026

Today’s weight: 68.7kg
BP: 103/62
FBG: 4.3

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

INPUT
Training Day Calories: 3625 (580C/ 180 P/ 65 F)
Non-training day Calories: 3105 (450C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35-40g/ day

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDES
@Sassy's Pharmaceuticals
BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)

NUTRITION
Meals 3 & 4

The pictured meal 4 is savoury oatmeal.
I prepare wheat-free whole oats on the stovetop with sliced ginger, water, and chicken bone broth. I top it with sautéd spinach, salmon, & a soft boiled egg. Then finish it with chilli olive oil, pepper, tamari, and green onions.

PHYSIQUE UPDATE
This week’s check-in photos.

___
@RGSX

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

 

[Kopite67]

Hi hello

Update: 15/5/2026

Today’s weight: 68.7kg
BP: 103/62
FBG: 4.3

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

INPUT
Training Day Calories: 3625 (580C/ 180 P/ 65 F)
Non-training day Calories: 3105 (450C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35-40g/ day

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDES
@Sassy's Pharmaceuticals
BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)

NUTRITION
Meals 3 & 4
View attachment 230613
View attachment 230615
The pictured meal 4 is savoury oatmeal.
I prepare wheat-free whole oats on the stovetop with sliced ginger, water, and chicken bone broth. I top it with sautéd spinach, salmon, & a soft boiled egg. Then finish it with chilli olive oil, pepper, tamari, and green onions.
View attachment 230616
View attachment 230617

PHYSIQUE UPDATE
This week’s check-in photos.
View attachment 230618
View attachment 230619
View attachment 230620
View attachment 230621
View attachment 230622
View attachment 230637
___
@RGSX

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

The Savoury oatmeal dish looks fantastic. I will give that a run on the weekend. it looks that good.
Still looking dialled in and fabulously balanced Alice. Back width and depth is really nice and gives a real fitness vibe. Legs are looking amazing and have real strength about them.
Killing it as usual sister

 

[waggat]

Hi hello

Update: 15/5/2026

Today’s weight: 68.7kg
BP: 103/62
FBG: 4.3

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

INPUT
Training Day Calories: 3625 (580C/ 180 P/ 65 F)
Non-training day Calories: 3105 (450C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35-40g/ day

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDES
@Sassy's Pharmaceuticals
BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)

NUTRITION
Meals 3 & 4
View attachment 230613
View attachment 230615
The pictured meal 4 is savoury oatmeal.
I prepare wheat-free whole oats on the stovetop with sliced ginger, water, and chicken bone broth. I top it with sautéd spinach, salmon, & a soft boiled egg. Then finish it with chilli olive oil, pepper, tamari, and green onions.
View attachment 230616
View attachment 230617

PHYSIQUE UPDATE
This week’s check-in photos.
View attachment 230618
View attachment 230619
View attachment 230620
View attachment 230621
View attachment 230622
View attachment 230637
___
@RGSX

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

That savoury oatmeal looks so good!

Glutes, legs and back look awesome in the relaxed back pic. Back width looks like it's really come along!

 

[LevButlerov]

Hi hello

Update: 15/5/2026

Today’s weight: 68.7kg
BP: 103/62
FBG: 4.3

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

INPUT
Training Day Calories: 3625 (580C/ 180 P/ 65 F)
Non-training day Calories: 3105 (450C/ 180 P/ 65F)

Fluid: 4.5-5L of water daily
Fibre: 35-40g/ day

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDs
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDES
@Sassy's Pharmaceuticals
BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)

NUTRITION
Meals 3 & 4
View attachment 230613
View attachment 230615
The pictured meal 4 is savoury oatmeal.
I prepare wheat-free whole oats on the stovetop with sliced ginger, water, and chicken bone broth. I top it with sautéd spinach, salmon, & a soft boiled egg. Then finish it with chilli olive oil, pepper, tamari, and green onions.
View attachment 230616
View attachment 230617

PHYSIQUE UPDATE
This week’s check-in photos.
View attachment 230618
View attachment 230619
View attachment 230620
View attachment 230621
View attachment 230622
View attachment 230637
___
@RGSX

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

staying very lean and hard sister tight waist good leg power! perfect glutes, EVO family support @Alice_In_Ironland your meals look awesome, those are your overnight oats?

@HarleyGuy @Allupfromhere @Pigsy @Trenhead3cc
@Grumpy @LH5515 @Yuri @Doctakay @bss

 

[Grumpy]

Looking great as usual love the different meals keeps it interesting

 

[Trenhead3cc]

Food looks incredible!
Killing it

 

[toddthelineman]

Thank you it is hard navigating the space between when AAS is removed and normal hormones aren’t yet restored. Most men will utilise TRT when not on cycle so don’t ever experience this - whereas I’m currently completely natural (with the exception of peptides)

I came of abruptly and unexpectedly twice. The first time was pretty miserable. Winstrol only cycle, my first. It just cleared so fast and then I was feeling pretty bleak for a little while. Second time was bunk test. It was a very gradual thing and it was a few weeks before I knew something was definitely wrong

 

[Alice_In_Ironland]

staying very lean and hard sister tight waist good leg power! perfect glutes, EVO family support @Alice_In_Ironland your meals look awesome, those are your overnight oats?

@HarleyGuy @Allupfromhere @Pigsy @Trenhead3cc
@Grumpy @LH5515 @Yuri @Doctakay @bss

Thanks @LevButlerov! They are savoury oats.

 

[rizzlekdizzle]

food and physique going so well!

 

[LevButlerov]

Thanks @LevButlerov! They are savoury oats.

Happy to see you share sister

 

[RawCutlery]

Great work here!! Look full, solid, and very strong.

 

[Alice_In_Ironland]

Great work here!! Look full, solid, and very strong.

Thank you

 

[Alice_In_Ironland]

Hi hello

Update: 23/5/2026

Today’s weight: 68.9kg
BP: 104/71
FBG: 4.4

Body weight has stabilised since removing AAS, with nil change to input or output. This will signal the end of my surplus phase, which started in November 2025. Next week a brief tidy-up phase commences: my intake will begin to taper down from mid next week.

Coming off AAS comes with its challenges, some ‘flat’ days and a mild strength reduction in some movements in my case. Mentally I’m in a great spot, stress levels are low and I’m fairly relaxed most of the time (outside of the gym). Giving my best available effort, intensity, and execution during training: this DOES NOT change.

SURPLUS PHASE STATS
30 weeks total (1 Nov 25 - 31 May 26)
14 weeks total spend using AAS
16 weeks ‘natural’ (nil GH or AAS)

Start weight: 59kg
Finish (highest) weight: 69kg
= +10kg
Average weekly weight increase: 0.33kg

Start calories: 1845
End calories: 3625
= 1780 calorie increase

Cardio, steps, and training (exercise selection) were not changed during this phase.

I’m pleased with the results of this surplus phase. Managed to keep my health markers in-check & maintain respectable body composition.

My results are a testament to @Sassy's Pharmaceuticals PEDs. Quality product has enabled me to utilise minimum effective doses.
Training remains the greatest driver of success. Be meticulous with it.

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

INPUT
Training Day Calories: 3625 (580C/ 180 P/ 65 F)
Non-training day Calories: 3105 (450C/ 180 P/ 65F)

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

NUTRITION
Meal 3. Vegetable intake was 350-400g for the entire duration of my surplus. Vegetables reduce oxidative stress & improve insulin sensitivity

PEDs
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDES
@Sassy's Pharmaceuticals

BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)

PHYSIQUE UPDATE
Start of November (end of deficit phase) > this week’s check-in photos.

I’m currently training for free at a semi-private gym that’s not yet open to the public. ALL Newtech & Atlantis kit. Very grateful to have access to premium equipment in a quiet space where I can stay focused & put in the work.

@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
Code IRONLAND10 to save & support (if you want to)
https://sassypharma.is

 

[Kopite67]

Hi hello

Update: 23/5/2026

Today’s weight: 68.9kg
BP: 104/71
FBG: 4.4
View attachment 235641

Body weight has stabilised since removing AAS, with nil change to input or output. This will signal the end of my surplus phase, which started in November 2025. Next week a brief tidy-up phase commences: my intake will begin to taper down from mid next week.

Coming off AAS comes with its challenges, some ‘flat’ days and a mild strength reduction in some movements in my case. Mentally I’m in a great spot, stress levels are low and I’m fairly relaxed most of the time (outside of the gym). Giving my best available effort, intensity, and execution during training: this DOES NOT change.

SURPLUS PHASE STATS
30 weeks total (1 Nov 25 - 31 May 26)
14 weeks total spend using AAS
16 weeks ‘natural’ (nil GH or AAS)

Start weight: 59kg
Finish (highest) weight: 69kg
= +10kg
Average weekly weight increase: 0.33kg

Start calories: 1845
End calories: 3625
= 1780 calorie increase

Cardio, steps, and training (exercise selection) were not changed during this phase.

I’m pleased with the results of this surplus phase. Managed to keep my health markers in-check & maintain respectable body composition.

My results are a testament to @Sassy's Pharmaceuticals PEDs. Quality product has enabled me to utilise minimum effective doses.
Training remains the greatest driver of success. Be meticulous with it.

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

INPUT
Training Day Calories: 3625 (580C/ 180 P/ 65 F)
Non-training day Calories: 3105 (450C/ 180 P/ 65F)

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

NUTRITION
Meal 3. Vegetable intake was 350-400g for the entire duration of my surplus. Vegetables reduce oxidative stress & improve insulin sensitivity
View attachment 235632
View attachment 235634
View attachment 235633

PEDs
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDES
@Sassy's Pharmaceuticals

BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)

PHYSIQUE UPDATE
Start of November (end of deficit phase) > this week’s check-in photos.
View attachment 235635
View attachment 235636
View attachment 235637
View attachment 235638
View attachment 235639

I’m currently training for free at a semi-private gym that’s not yet open to the public. ALL Newtech & Atlantis kit. Very grateful to have access to premium equipment in a quiet space where I can stay focused & put in the work.
View attachment 235640

@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
Code IRONLAND10 to save & support (if you want to)
https://sassypharma.is

An awesome update sister. Considering I am about to enter the phase you have just completed, I am loving this. It has genuinely given me a number of pointers I need to watch.
The photo's are awesome. The changes are subtle in all separate areas of your physique but the combined changes are awesome and quite stark.
You are an inspiration to all the brothers and sisters on Evo and I personally love this log.
Love the bird

 

[rizzlekdizzle]

said it before - great physique you have there still so feminine

 

[LevButlerov]

Hi hello

Update: 23/5/2026

Today’s weight: 68.9kg
BP: 104/71
FBG: 4.4
View attachment 235641

Body weight has stabilised since removing AAS, with nil change to input or output. This will signal the end of my surplus phase, which started in November 2025. Next week a brief tidy-up phase commences: my intake will begin to taper down from mid next week.

Coming off AAS comes with its challenges, some ‘flat’ days and a mild strength reduction in some movements in my case. Mentally I’m in a great spot, stress levels are low and I’m fairly relaxed most of the time (outside of the gym). Giving my best available effort, intensity, and execution during training: this DOES NOT change.

SURPLUS PHASE STATS
30 weeks total (1 Nov 25 - 31 May 26)
14 weeks total spend using AAS
16 weeks ‘natural’ (nil GH or AAS)

Start weight: 59kg
Finish (highest) weight: 69kg
= +10kg
Average weekly weight increase: 0.33kg

Start calories: 1845
End calories: 3625
= 1780 calorie increase

Cardio, steps, and training (exercise selection) were not changed during this phase.

I’m pleased with the results of this surplus phase. Managed to keep my health markers in-check & maintain respectable body composition.

My results are a testament to @Sassy's Pharmaceuticals PEDs. Quality product has enabled me to utilise minimum effective doses.
Training remains the greatest driver of success. Be meticulous with it.

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

INPUT
Training Day Calories: 3625 (580C/ 180 P/ 65 F)
Non-training day Calories: 3105 (450C/ 180 P/ 65F)

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

NUTRITION
Meal 3. Vegetable intake was 350-400g for the entire duration of my surplus. Vegetables reduce oxidative stress & improve insulin sensitivity
View attachment 235632
View attachment 235634
View attachment 235633

PEDs
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDES
@Sassy's Pharmaceuticals

BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)

PHYSIQUE UPDATE
Start of November (end of deficit phase) > this week’s check-in photos.
View attachment 235635
View attachment 235636
View attachment 235637
View attachment 235638
View attachment 235639

I’m currently training for free at a semi-private gym that’s not yet open to the public. ALL Newtech & Atlantis kit. Very grateful to have access to premium equipment in a quiet space where I can stay focused & put in the work.
View attachment 235640

@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
Code IRONLAND10 to save & support (if you want to)
https://sassypharma.is

Beautiful meal pics and love your little bird there sister thank you for sharing @Alice_In_Ironland you're making good progress, strong glutes, nice arms and shoulders, leaning out and growing!

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

 

[Ohdamn]

Hi hello

Update: 23/5/2026

Today’s weight: 68.9kg
BP: 104/71
FBG: 4.4
View attachment 235641

Body weight has stabilised since removing AAS, with nil change to input or output. This will signal the end of my surplus phase, which started in November 2025. Next week a brief tidy-up phase commences: my intake will begin to taper down from mid next week.

Coming off AAS comes with its challenges, some ‘flat’ days and a mild strength reduction in some movements in my case. Mentally I’m in a great spot, stress levels are low and I’m fairly relaxed most of the time (outside of the gym). Giving my best available effort, intensity, and execution during training: this DOES NOT change.

SURPLUS PHASE STATS
30 weeks total (1 Nov 25 - 31 May 26)
14 weeks total spend using AAS
16 weeks ‘natural’ (nil GH or AAS)

Start weight: 59kg
Finish (highest) weight: 69kg
= +10kg
Average weekly weight increase: 0.33kg

Start calories: 1845
End calories: 3625
= 1780 calorie increase

Cardio, steps, and training (exercise selection) were not changed during this phase.

I’m pleased with the results of this surplus phase. Managed to keep my health markers in-check & maintain respectable body composition.

My results are a testament to @Sassy's Pharmaceuticals PEDs. Quality product has enabled me to utilise minimum effective doses.
Training remains the greatest driver of success. Be meticulous with it.

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

INPUT
Training Day Calories: 3625 (580C/ 180 P/ 65 F)
Non-training day Calories: 3105 (450C/ 180 P/ 65F)

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

NUTRITION
Meal 3. Vegetable intake was 350-400g for the entire duration of my surplus. Vegetables reduce oxidative stress & improve insulin sensitivity
View attachment 235632
View attachment 235634
View attachment 235633

PEDs
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDES
@Sassy's Pharmaceuticals

BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)

PHYSIQUE UPDATE
Start of November (end of deficit phase) > this week’s check-in photos.
View attachment 235635
View attachment 235636
View attachment 235637
View attachment 235638
View attachment 235639

I’m currently training for free at a semi-private gym that’s not yet open to the public. ALL Newtech & Atlantis kit. Very grateful to have access to premium equipment in a quiet space where I can stay focused & put in the work.
View attachment 235640

@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
Code IRONLAND10 to save & support (if you want to)
https://sassypharma.is

Outstanding discipline, quality size gained without sacrificing condition or health

 

[Grumpy]

Quality meals Quality training great results looking great
Love the budgie

 

[waggat]

Hi hello

Update: 23/5/2026

Today’s weight: 68.9kg
BP: 104/71
FBG: 4.4
View attachment 235641

Body weight has stabilised since removing AAS, with nil change to input or output. This will signal the end of my surplus phase, which started in November 2025. Next week a brief tidy-up phase commences: my intake will begin to taper down from mid next week.

Coming off AAS comes with its challenges, some ‘flat’ days and a mild strength reduction in some movements in my case. Mentally I’m in a great spot, stress levels are low and I’m fairly relaxed most of the time (outside of the gym). Giving my best available effort, intensity, and execution during training: this DOES NOT change.

SURPLUS PHASE STATS
30 weeks total (1 Nov 25 - 31 May 26)
14 weeks total spend using AAS
16 weeks ‘natural’ (nil GH or AAS)

Start weight: 59kg
Finish (highest) weight: 69kg
= +10kg
Average weekly weight increase: 0.33kg

Start calories: 1845
End calories: 3625
= 1780 calorie increase

Cardio, steps, and training (exercise selection) were not changed during this phase.

I’m pleased with the results of this surplus phase. Managed to keep my health markers in-check & maintain respectable body composition.

My results are a testament to @Sassy's Pharmaceuticals PEDs. Quality product has enabled me to utilise minimum effective doses.
Training remains the greatest driver of success. Be meticulous with it.

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

INPUT
Training Day Calories: 3625 (580C/ 180 P/ 65 F)
Non-training day Calories: 3105 (450C/ 180 P/ 65F)

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

NUTRITION
Meal 3. Vegetable intake was 350-400g for the entire duration of my surplus. Vegetables reduce oxidative stress & improve insulin sensitivity
View attachment 235632
View attachment 235634
View attachment 235633

PEDs
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDES
@Sassy's Pharmaceuticals

BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)

PHYSIQUE UPDATE
Start of November (end of deficit phase) > this week’s check-in photos.
View attachment 235635
View attachment 235636
View attachment 235637
View attachment 235638
View attachment 235639

I’m currently training for free at a semi-private gym that’s not yet open to the public. ALL Newtech & Atlantis kit. Very grateful to have access to premium equipment in a quiet space where I can stay focused & put in the work.
View attachment 235640

@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
Code IRONLAND10 to save & support (if you want to)
https://sassypharma.is

Nice results! Your back looks awesome in that rear semi relaxed photo and your calves look good in the gym pic!

 

[Pigsy]

kicking goals there @Alice_In_Ironland

 

[Sheshredz]

Hi hello

Update: 23/5/2026

Today’s weight: 68.9kg
BP: 104/71
FBG: 4.4
View attachment 235641

Body weight has stabilised since removing AAS, with nil change to input or output. This will signal the end of my surplus phase, which started in November 2025. Next week a brief tidy-up phase commences: my intake will begin to taper down from mid next week.

Coming off AAS comes with its challenges, some ‘flat’ days and a mild strength reduction in some movements in my case. Mentally I’m in a great spot, stress levels are low and I’m fairly relaxed most of the time (outside of the gym). Giving my best available effort, intensity, and execution during training: this DOES NOT change.

SURPLUS PHASE STATS
30 weeks total (1 Nov 25 - 31 May 26)
14 weeks total spend using AAS
16 weeks ‘natural’ (nil GH or AAS)

Start weight: 59kg
Finish (highest) weight: 69kg
= +10kg
Average weekly weight increase: 0.33kg

Start calories: 1845
End calories: 3625
= 1780 calorie increase

Cardio, steps, and training (exercise selection) were not changed during this phase.

I’m pleased with the results of this surplus phase. Managed to keep my health markers in-check & maintain respectable body composition.

My results are a testament to @Sassy's Pharmaceuticals PEDs. Quality product has enabled me to utilise minimum effective doses.
Training remains the greatest driver of success. Be meticulous with it.

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

INPUT
Training Day Calories: 3625 (580C/ 180 P/ 65 F)
Non-training day Calories: 3105 (450C/ 180 P/ 65F)

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

NUTRITION
Meal 3. Vegetable intake was 350-400g for the entire duration of my surplus. Vegetables reduce oxidative stress & improve insulin sensitivity
View attachment 235632
View attachment 235634
View attachment 235633

PEDs
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDES
@Sassy's Pharmaceuticals

BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)

PHYSIQUE UPDATE
Start of November (end of deficit phase) > this week’s check-in photos.
View attachment 235635
View attachment 235636
View attachment 235637
View attachment 235638
View attachment 235639

I’m currently training for free at a semi-private gym that’s not yet open to the public. ALL Newtech & Atlantis kit. Very grateful to have access to premium equipment in a quiet space where I can stay focused & put in the work.
View attachment 235640

@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
Code IRONLAND10 to save & support (if you want to)
https://sassypharma.is

Wowzers

Incredible photos girl. When you have everything locked in like you do, you get those kind of results!

 

[LH5515]

Hi hello

Update: 23/5/2026

Today’s weight: 68.9kg
BP: 104/71
FBG: 4.4
View attachment 235641

Body weight has stabilised since removing AAS, with nil change to input or output. This will signal the end of my surplus phase, which started in November 2025. Next week a brief tidy-up phase commences: my intake will begin to taper down from mid next week.

Coming off AAS comes with its challenges, some ‘flat’ days and a mild strength reduction in some movements in my case. Mentally I’m in a great spot, stress levels are low and I’m fairly relaxed most of the time (outside of the gym). Giving my best available effort, intensity, and execution during training: this DOES NOT change.

SURPLUS PHASE STATS
30 weeks total (1 Nov 25 - 31 May 26)
14 weeks total spend using AAS
16 weeks ‘natural’ (nil GH or AAS)

Start weight: 59kg
Finish (highest) weight: 69kg
= +10kg
Average weekly weight increase: 0.33kg

Start calories: 1845
End calories: 3625
= 1780 calorie increase

Cardio, steps, and training (exercise selection) were not changed during this phase.

I’m pleased with the results of this surplus phase. Managed to keep my health markers in-check & maintain respectable body composition.

My results are a testament to @Sassy's Pharmaceuticals PEDs. Quality product has enabled me to utilise minimum effective doses.
Training remains the greatest driver of success. Be meticulous with it.

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

INPUT
Training Day Calories: 3625 (580C/ 180 P/ 65 F)
Non-training day Calories: 3105 (450C/ 180 P/ 65F)

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

NUTRITION
Meal 3. Vegetable intake was 350-400g for the entire duration of my surplus. Vegetables reduce oxidative stress & improve insulin sensitivity
View attachment 235632
View attachment 235634
View attachment 235633

PEDs
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDES
@Sassy's Pharmaceuticals

BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)

PHYSIQUE UPDATE
Start of November (end of deficit phase) > this week’s check-in photos.
View attachment 235635
View attachment 235636
View attachment 235637
View attachment 235638
View attachment 235639

I’m currently training for free at a semi-private gym that’s not yet open to the public. ALL Newtech & Atlantis kit. Very grateful to have access to premium equipment in a quiet space where I can stay focused & put in the work.
View attachment 235640

@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
Code IRONLAND10 to save & support (if you want to)
https://sassypharma.is

Great update and transparency Sister.

Many improvements obvious in side by sides and great to hear phase transition has been successful

Truely motivating for the community

 

[RGSX]

Hi hello

Update: 23/5/2026

Today’s weight: 68.9kg
BP: 104/71
FBG: 4.4
View attachment 235641

Body weight has stabilised since removing AAS, with nil change to input or output. This will signal the end of my surplus phase, which started in November 2025. Next week a brief tidy-up phase commences: my intake will begin to taper down from mid next week.

Coming off AAS comes with its challenges, some ‘flat’ days and a mild strength reduction in some movements in my case. Mentally I’m in a great spot, stress levels are low and I’m fairly relaxed most of the time (outside of the gym). Giving my best available effort, intensity, and execution during training: this DOES NOT change.

SURPLUS PHASE STATS
30 weeks total (1 Nov 25 - 31 May 26)
14 weeks total spend using AAS
16 weeks ‘natural’ (nil GH or AAS)

Start weight: 59kg
Finish (highest) weight: 69kg
= +10kg
Average weekly weight increase: 0.33kg

Start calories: 1845
End calories: 3625
= 1780 calorie increase

Cardio, steps, and training (exercise selection) were not changed during this phase.

I’m pleased with the results of this surplus phase. Managed to keep my health markers in-check & maintain respectable body composition.

My results are a testament to @Sassy's Pharmaceuticals PEDs. Quality product has enabled me to utilise minimum effective doses.
Training remains the greatest driver of success. Be meticulous with it.

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

INPUT
Training Day Calories: 3625 (580C/ 180 P/ 65 F)
Non-training day Calories: 3105 (450C/ 180 P/ 65F)

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

NUTRITION
Meal 3. Vegetable intake was 350-400g for the entire duration of my surplus. Vegetables reduce oxidative stress & improve insulin sensitivity
View attachment 235632
View attachment 235634
View attachment 235633

PEDs
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDES
@Sassy's Pharmaceuticals

BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)

PHYSIQUE UPDATE
Start of November (end of deficit phase) > this week’s check-in photos.
View attachment 235635
View attachment 235636
View attachment 235637
View attachment 235638
View attachment 235639

I’m currently training for free at a semi-private gym that’s not yet open to the public. ALL Newtech & Atlantis kit. Very grateful to have access to premium equipment in a quiet space where I can stay focused & put in the work.
View attachment 235640

@RGSX

@Sassy's Pharmaceuticals @Sassy Rep
Code IRONLAND10 to save & support (if you want to)
https://sassypharma.is

You always blow us away with your dedication and updates.
Your physique at the moment is absolutely phenomenal Alice. Every muscle group is insane.
Check out the upper back width and tone also!
We know how much effort you put in to get to where you are now. Your No.1 supporter right here along with the rest of our female Ambassadors that work so hard
Always super proud of you

 

[Alice_In_Ironland]

Hi hello

Update: 30/5/2026

Today’s weight: 68kg
BP: 110/66
FBG: 4.7

A brief tidy-up phase has been commenced this week. I’ll aim to achieve a level of conditioning that resembles an 8-10 week’s out from stage look.

My calories have dropped and weight has started to shift. HGH has also been re-introduced for its lipolytic benefits.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs. Nil changes to output at this stage.

INPUT
Training Day Calories: 2780 (400C/ 160 P/ 60F)
Non-training day Calories: 2580 (350C/ 160 P/ 50F)

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

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

NUTRITION
Meals 2 & 4

Pictured are ‘pancakes’ (bodybuilder in a deficit edition).

The best way to navigate a meal plan of egg whites, spinach, and oats, imo. The recipe is adjustable depending on available macros - adaptable as calories are reduced.

Basic recipe: 250-300g egg whites, 30-50g spinach, 50-100g of banana, 50-100 oats (use less if you prefer thinner pancakes), 5g chia seeds, 1/2 tspn baking powder, vanilla & sea salt to taste. You can also add 1 tspn of sweetener in-place (or in addition to) banana if you prefer a sweeter pancake.

To prepare: place all ingredients into a blender and blend. Heat to medium a non-stick skillet and grease with a little butter or oil spray. Once the pan is hot, pour some of batter the batter in and turn the pan to allow it to spread evenly. Let it cook for about 2 minutes (little bubbles should appear) & then flip & repeat on the alternate side. You can add chocolate chips or blueberries while cooking them if you please, as well as whatever toppings you fancy (SF syrup, cinnamon, peanut butter). I promise you WON’T taste the spinach or the egg - it’s more akin to banana bread in taste + texture.

PEDs
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDES
@Sassy's Pharmaceuticals

BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)
HGH: 2iu (PM)

TRAINING
We leave no crumbs on the table here (aka exercises taken to mechanical/ technical failure) to hold onto all the new tissue that’s been built.

My weekly split & exercises are unchanged -
DAY ONE: glute focused lower
DAY TWO: shoulders + back
DAY THREE: quad + hams focused lower
DAY FOUR: glute focused lower + shoulders & back
DAY FIVE (fortnightly): quad + hams focused lower + bis/tris/ chest
ADDITIONS: nine sets of calves + four sets of abs spread across the 4-5 sessions/ week

PHYSIQUE UPDATE
This week’s check-in photos.

Touchdown from @RGSX @RegenexPharma

@Sassy's Pharmaceuticals @Sassy Rep
Code IRONLAND10 to save & support (if you want to)
https://sassypharma.is

 

[Tomza]

Hi hello

Update: 30/5/2026

Today’s weight: 68kg
BP: 110/66
FBG: 4.7

A brief tidy-up phase has been commenced this week. I’ll aim to achieve a level of conditioning that resembles an 8-10 week’s out from stage look.

My calories have dropped and weight has started to shift. HGH has also been re-introduced for its lipolytic benefits.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs. Nil changes to output at this stage.

INPUT
Training Day Calories: 2780 (400C/ 160 P/ 60F)
Non-training day Calories: 2580 (350C/ 160 P/ 50F)

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

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

NUTRITION
Meals 2 & 4
View attachment 239872
View attachment 239874
Pictured are ‘pancakes’ (bodybuilder in a deficit edition).

The best way to navigate a meal plan of egg whites, spinach, and oats, imo. The recipe is adjustable depending on available macros - adaptable as calories are reduced.

Basic recipe: 250-300g egg whites, 30-50g spinach, 50-100g of banana, 50-100 oats (use less if you prefer thinner pancakes), 5g chia seeds, 1/2 tspn baking powder, vanilla & sea salt to taste. You can also add 1 tspn of sweetener in-place (or in addition to) banana if you prefer a sweeter pancake.

View attachment 239875

To prepare: place all ingredients into a blender and blend. Heat to medium a non-stick skillet and grease with a little butter or oil spray. Once the pan is hot, pour some of batter the batter in and turn the pan to allow it to spread evenly. Let it cook for about 2 minutes (little bubbles should appear) & then flip & repeat on the alternate side. You can add chocolate chips or blueberries while cooking them if you please, as well as whatever toppings you fancy (SF syrup, cinnamon, peanut butter). I promise you WON’T taste the spinach or the egg - it’s more akin to banana bread in taste + texture.
View attachment 239876
View attachment 239877

PEDs
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDES
@Sassy's Pharmaceuticals

BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)
HGH: 2iu (PM)

TRAINING
We leave no crumbs on the table here (aka exercises taken to mechanical/ technical failure) to hold onto all the new tissue that’s been built.

My weekly split & exercises are unchanged -
DAY ONE: glute focused lower
DAY TWO: shoulders + back
DAY THREE: quad + hams focused lower
DAY FOUR: glute focused lower + shoulders & back
DAY FIVE (fortnightly): quad + hams focused lower + bis/tris/ chest
ADDITIONS: nine sets of calves + four sets of abs spread across the 4-5 sessions/ week

PHYSIQUE UPDATE
This week’s check-in photos.
View attachment 239878
View attachment 239879
View attachment 239880
View attachment 239881

Touchdown from @RGSX @RegenexPharma
View attachment 239884

@Sassy's Pharmaceuticals @Sassy Rep
Code IRONLAND10 to save & support (if you want to)
https://sassypharma.is

Now you're giving us recipes, I've been craving some low calorie pancakes lately, definitely giving these a go. Looking good as always

 

[Pigsy]

Will be hitting the Kitchen

 

[LevButlerov]

Hi hello

Update: 30/5/2026

Today’s weight: 68kg
BP: 110/66
FBG: 4.7

A brief tidy-up phase has been commenced this week. I’ll aim to achieve a level of conditioning that resembles an 8-10 week’s out from stage look.

My calories have dropped and weight has started to shift. HGH has also been re-introduced for its lipolytic benefits.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs. Nil changes to output at this stage.

INPUT
Training Day Calories: 2780 (400C/ 160 P/ 60F)
Non-training day Calories: 2580 (350C/ 160 P/ 50F)

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

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

NUTRITION
Meals 2 & 4
View attachment 239872
View attachment 239874
Pictured are ‘pancakes’ (bodybuilder in a deficit edition).

The best way to navigate a meal plan of egg whites, spinach, and oats, imo. The recipe is adjustable depending on available macros - adaptable as calories are reduced.

Basic recipe: 250-300g egg whites, 30-50g spinach, 50-100g of banana, 50-100 oats (use less if you prefer thinner pancakes), 5g chia seeds, 1/2 tspn baking powder, vanilla & sea salt to taste. You can also add 1 tspn of sweetener in-place (or in addition to) banana if you prefer a sweeter pancake.

View attachment 239875

To prepare: place all ingredients into a blender and blend. Heat to medium a non-stick skillet and grease with a little butter or oil spray. Once the pan is hot, pour some of batter the batter in and turn the pan to allow it to spread evenly. Let it cook for about 2 minutes (little bubbles should appear) & then flip & repeat on the alternate side. You can add chocolate chips or blueberries while cooking them if you please, as well as whatever toppings you fancy (SF syrup, cinnamon, peanut butter). I promise you WON’T taste the spinach or the egg - it’s more akin to banana bread in taste + texture.
View attachment 239876
View attachment 239877

PEDs
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDES
@Sassy's Pharmaceuticals

BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)
HGH: 2iu (PM)

TRAINING
We leave no crumbs on the table here (aka exercises taken to mechanical/ technical failure) to hold onto all the new tissue that’s been built.

My weekly split & exercises are unchanged -
DAY ONE: glute focused lower
DAY TWO: shoulders + back
DAY THREE: quad + hams focused lower
DAY FOUR: glute focused lower + shoulders & back
DAY FIVE (fortnightly): quad + hams focused lower + bis/tris/ chest
ADDITIONS: nine sets of calves + four sets of abs spread across the 4-5 sessions/ week

PHYSIQUE UPDATE
This week’s check-in photos.
View attachment 239878
View attachment 239879
View attachment 239880
View attachment 239881

Touchdown from @RGSX @RegenexPharma
View attachment 239884

@Sassy's Pharmaceuticals @Sassy Rep
Code IRONLAND10 to save & support (if you want to)
https://sassypharma.is

good update sister you're staying lean and hard impressive! love your meals true pro!

 

[Kopite67]

Hi hello

Update: 30/5/2026

Today’s weight: 68kg
BP: 110/66
FBG: 4.7

A brief tidy-up phase has been commenced this week. I’ll aim to achieve a level of conditioning that resembles an 8-10 week’s out from stage look.

My calories have dropped and weight has started to shift. HGH has also been re-introduced for its lipolytic benefits.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs. Nil changes to output at this stage.

INPUT
Training Day Calories: 2780 (400C/ 160 P/ 60F)
Non-training day Calories: 2580 (350C/ 160 P/ 50F)

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

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

NUTRITION
Meals 2 & 4
View attachment 239872
View attachment 239874
Pictured are ‘pancakes’ (bodybuilder in a deficit edition).

The best way to navigate a meal plan of egg whites, spinach, and oats, imo. The recipe is adjustable depending on available macros - adaptable as calories are reduced.

Basic recipe: 250-300g egg whites, 30-50g spinach, 50-100g of banana, 50-100 oats (use less if you prefer thinner pancakes), 5g chia seeds, 1/2 tspn baking powder, vanilla & sea salt to taste. You can also add 1 tspn of sweetener in-place (or in addition to) banana if you prefer a sweeter pancake.

View attachment 239875

To prepare: place all ingredients into a blender and blend. Heat to medium a non-stick skillet and grease with a little butter or oil spray. Once the pan is hot, pour some of batter the batter in and turn the pan to allow it to spread evenly. Let it cook for about 2 minutes (little bubbles should appear) & then flip & repeat on the alternate side. You can add chocolate chips or blueberries while cooking them if you please, as well as whatever toppings you fancy (SF syrup, cinnamon, peanut butter). I promise you WON’T taste the spinach or the egg - it’s more akin to banana bread in taste + texture.
View attachment 239876
View attachment 239877

PEDs
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDES
@Sassy's Pharmaceuticals

BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)
HGH: 2iu (PM)

TRAINING
We leave no crumbs on the table here (aka exercises taken to mechanical/ technical failure) to hold onto all the new tissue that’s been built.

My weekly split & exercises are unchanged -
DAY ONE: glute focused lower
DAY TWO: shoulders + back
DAY THREE: quad + hams focused lower
DAY FOUR: glute focused lower + shoulders & back
DAY FIVE (fortnightly): quad + hams focused lower + bis/tris/ chest
ADDITIONS: nine sets of calves + four sets of abs spread across the 4-5 sessions/ week

PHYSIQUE UPDATE
This week’s check-in photos.
View attachment 239878
View attachment 239879
View attachment 239880
View attachment 239881

Touchdown from @RGSX @RegenexPharma
View attachment 239884

@Sassy's Pharmaceuticals @Sassy Rep
Code IRONLAND10 to save & support (if you want to)
https://sassypharma.is

Wonderful update as usual sister. Nice recipes, not my thing this time, but nice all the same.
I noticed the shift in weight. The almost 1kg is noticeable in a little more leanest overall and definition is definitely up in your quads.
Systematic, intelligent, structured and well planned and executed as is always the case with you @Alice_In_Ironland .

 

[RegenexPharma]

Hi hello

Update: 30/5/2026

Today’s weight: 68kg
BP: 110/66
FBG: 4.7

A brief tidy-up phase has been commenced this week. I’ll aim to achieve a level of conditioning that resembles an 8-10 week’s out from stage look.

My calories have dropped and weight has started to shift. HGH has also been re-introduced for its lipolytic benefits.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs. Nil changes to output at this stage.

INPUT
Training Day Calories: 2780 (400C/ 160 P/ 60F)
Non-training day Calories: 2580 (350C/ 160 P/ 50F)

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

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

NUTRITION
Meals 2 & 4
View attachment 239872
View attachment 239874
Pictured are ‘pancakes’ (bodybuilder in a deficit edition).

The best way to navigate a meal plan of egg whites, spinach, and oats, imo. The recipe is adjustable depending on available macros - adaptable as calories are reduced.

Basic recipe: 250-300g egg whites, 30-50g spinach, 50-100g of banana, 50-100 oats (use less if you prefer thinner pancakes), 5g chia seeds, 1/2 tspn baking powder, vanilla & sea salt to taste. You can also add 1 tspn of sweetener in-place (or in addition to) banana if you prefer a sweeter pancake.

View attachment 239875

To prepare: place all ingredients into a blender and blend. Heat to medium a non-stick skillet and grease with a little butter or oil spray. Once the pan is hot, pour some of batter the batter in and turn the pan to allow it to spread evenly. Let it cook for about 2 minutes (little bubbles should appear) & then flip & repeat on the alternate side. You can add chocolate chips or blueberries while cooking them if you please, as well as whatever toppings you fancy (SF syrup, cinnamon, peanut butter). I promise you WON’T taste the spinach or the egg - it’s more akin to banana bread in taste + texture.
View attachment 239876
View attachment 239877

PEDs
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDES
@Sassy's Pharmaceuticals

BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)
HGH: 2iu (PM)

TRAINING
We leave no crumbs on the table here (aka exercises taken to mechanical/ technical failure) to hold onto all the new tissue that’s been built.

My weekly split & exercises are unchanged -
DAY ONE: glute focused lower
DAY TWO: shoulders + back
DAY THREE: quad + hams focused lower
DAY FOUR: glute focused lower + shoulders & back
DAY FIVE (fortnightly): quad + hams focused lower + bis/tris/ chest
ADDITIONS: nine sets of calves + four sets of abs spread across the 4-5 sessions/ week

PHYSIQUE UPDATE
This week’s check-in photos.
View attachment 239878
View attachment 239879
View attachment 239880
View attachment 239881

Touchdown from @RGSX @RegenexPharma
View attachment 239884

@Sassy's Pharmaceuticals @Sassy Rep
Code IRONLAND10 to save & support (if you want to)
https://sassypharma.is

Your progress photos always amaze us Alice.
So strong in the upper back.
Stage worthy right there

 

[RawCutlery]

Love those meals!!! Keep going, stay safe and remain happy in your journey to build your dream physique.

 

[toddthelineman]

Such a good log

 

[Koba]

Greetings

Update: 2/5/2026

Today’s weight: 68.9kg
BP: 113/70
FBG: 4.7
View attachment 224353

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

INPUT
Food has increased yet AGAIN on both training & rest days… my weight started to plateau at 3525kcal

Training Day Calories: 3625 (580C/ 180 P/ 65 F)
Previously: 3525 (555 C/ 180 P/ 65 F)

Non-training day Calories: 3105 (450C/ 180 P/ 65F)
Previously: 3005 (425 C/ 180 P/ 65F)

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

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

PEDS
This week marked the end of my eight-week AAS cycle.

Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDE PROTOCOL
@Sassy's Pharmaceuticals

BPC157 - 250mcg, daily (AM & PM)
TB500 - 2mg (Mon & Thurs)

PHYSIQUE UPDATE
View attachment 224348
View attachment 224349
View attachment 224350
View attachment 224351
View attachment 224352

BACKED by the best
@RGSX

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

You have sculpted your body very mindfully which has led to almost perfect proportions Sis.
A little more ab muscularity, little more rear delts a tiny bit more side for all over delt roundness & triceps & you are there!
Will be perfect silhouette X-frame physique ️

 

[Sheshredz]

Hi hello

Update: 30/5/2026

Today’s weight: 68kg
BP: 110/66
FBG: 4.7

A brief tidy-up phase has been commenced this week. I’ll aim to achieve a level of conditioning that resembles an 8-10 week’s out from stage look.

My calories have dropped and weight has started to shift. HGH has also been re-introduced for its lipolytic benefits.

OUTPUT (steps & cardio) - 11-13k steps/ day. CARDIO: 10 mins SS on NTDs. Nil changes to output at this stage.

INPUT
Training Day Calories: 2780 (400C/ 160 P/ 60F)
Non-training day Calories: 2580 (350C/ 160 P/ 50F)

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

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

PM: citrus bergamot, fish oil, magnesium
3x @RGSX for HER caps
2x @RGSX Vital Sleep Support caps

NUTRITION
Meals 2 & 4
View attachment 239872
View attachment 239874
Pictured are ‘pancakes’ (bodybuilder in a deficit edition).

The best way to navigate a meal plan of egg whites, spinach, and oats, imo. The recipe is adjustable depending on available macros - adaptable as calories are reduced.

Basic recipe: 250-300g egg whites, 30-50g spinach, 50-100g of banana, 50-100 oats (use less if you prefer thinner pancakes), 5g chia seeds, 1/2 tspn baking powder, vanilla & sea salt to taste. You can also add 1 tspn of sweetener in-place (or in addition to) banana if you prefer a sweeter pancake.

View attachment 239875

To prepare: place all ingredients into a blender and blend. Heat to medium a non-stick skillet and grease with a little butter or oil spray. Once the pan is hot, pour some of batter the batter in and turn the pan to allow it to spread evenly. Let it cook for about 2 minutes (little bubbles should appear) & then flip & repeat on the alternate side. You can add chocolate chips or blueberries while cooking them if you please, as well as whatever toppings you fancy (SF syrup, cinnamon, peanut butter). I promise you WON’T taste the spinach or the egg - it’s more akin to banana bread in taste + texture.
View attachment 239876
View attachment 239877

PEDs
Metformin XR - 500mg pre-bed
Jardiance - 15mg pre-bed

PEPTIDES
@Sassy's Pharmaceuticals

BPC157: 250mcg, daily (AM & PM)
TB500: 2mg (Mon & Thurs)
HGH: 2iu (PM)

TRAINING
We leave no crumbs on the table here (aka exercises taken to mechanical/ technical failure) to hold onto all the new tissue that’s been built.

My weekly split & exercises are unchanged -
DAY ONE: glute focused lower
DAY TWO: shoulders + back
DAY THREE: quad + hams focused lower
DAY FOUR: glute focused lower + shoulders & back
DAY FIVE (fortnightly): quad + hams focused lower + bis/tris/ chest
ADDITIONS: nine sets of calves + four sets of abs spread across the 4-5 sessions/ week

PHYSIQUE UPDATE
This week’s check-in photos.
View attachment 239878
View attachment 239879
View attachment 239880
View attachment 239881

Touchdown from @RGSX @RegenexPharma
View attachment 239884

@Sassy's Pharmaceuticals @Sassy Rep
Code IRONLAND10 to save & support (if you want to)
https://sassypharma.is

Girl your lats have really improved? They are so much thicker.

Very powerful superhero look now!

I saw the clen! Are you thinking of introducing that?

 

[Alice_In_Ironland]

Wonderful update as usual sister. Nice recipes, not my thing this time, but nice all the same.
I noticed the shift in weight. The almost 1kg is noticeable in a little more leanest overall and definition is definitely up in your quads.
Systematic, intelligent, structured and well planned and executed as is always the case with you @Alice_In_Ironland .

Thank you

 

[Alice_In_Ironland]

Your progress photos always amaze us Alice.
So strong in the upper back.
Stage worthy right there

Appreciate you

 

[Alice_In_Ironland]

Love those meals!!! Keep going, stay safe and remain happy in your journey to build your dream physique.

Thank you that’s the plan!

 

[Alice_In_Ironland]

You have sculpted your body very mindfully which has led to almost perfect proportions Sis.
A little more ab muscularity, little more rear delts a tiny bit more side for all over delt roundness & triceps & you are there!
Will be perfect silhouette X-frame physique ️

Thank you! Yes good feedback thank you! I’ve got to bring up my shoulders, upper chest & arms a little more to keep up with my back!

 

[Alice_In_Ironland]

Girl your lats have really improved? They are so much thicker.

Very powerful superhero look now!

I saw the clen! Are you thinking of introducing that?

Thanks girl! Appreciate you once I get a little deeper into the cut and if I hit a bit of a standstill I’ll use it to give myself a push to the finish line.