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@Doctakay Meal prep is the way to go!
See what I can find at the butcher.
Like @Ulter said those Big Grocery fuckers are sneaky. Butcher is the way to go.See what I can find at the butcher.
Thats a very nice food prep nailed it
Nutrition & Compounds Wednesday 17/12/25
Taurine 5gm
Crearine HCL 3gm
BPC157 1mg
(Dog has 1mg this morning too)
NPP 25mg
(Threw this back in to help some joint pain)
4:45am
Yakult Lite
Prebiotics
Drinking Yoghurt 250ml
Banana Bread and Peanut Butter
(Shared with the Pup)
Coffee triple Espresso Flat White lite milk
Smoko 9:00am
Turkey Breast 170gm
White Rice 100gm
Brocolli 80gm
Banana
Lunch 12:30pm
Chicken Breast 180gm
White Rice 125gm
Brocolli 100gm
Avocado
Digestive Enzymes
Detox and Debloat
Liver Guard
Acetyl L Carnatine
Zinc
Dinner 5:45pm
Lemon Pepper Chicken Breast 350gm
High Protein Greek Yoghurt 295gm
Blueberries 60gm
Moser Roth 70% Dark Chocolate
WPI 90 30gm
Beef Collagen Protein Peptide 40gm
Creatine HCL 5mg
Snacks and Drinks throughout Work
H2Go green coconut water 1.25Ltr
Quest Bar (on special at Servo for $0.50)
7:30pm
HGH 4iu
BPC 157 250mcg
(Pup gets 250mcg too near her injury)
Macros and Cals attached.
Gym Day Tomorrow.
Bit of a shit day today, vibes are very ordinary. Should be a better day tomoz. Gym to start the first day of my holiday leave.
Taurine 5gm
Crearine HCL 3gm
BPC157 1mg
(Dog has 1mg this morning too)
NPP 25mg
(Threw this back in to help some joint pain)
4:45am
Yakult Lite
Prebiotics
Drinking Yoghurt 250ml
Banana Bread and Peanut Butter
(Shared with the Pup)
Coffee triple Espresso Flat White lite milk
Smoko 9:00am
Turkey Breast 170gm
White Rice 100gm
Brocolli 80gm
Banana
Lunch 12:30pm
Chicken Breast 180gm
White Rice 125gm
Brocolli 100gm
Avocado
Digestive Enzymes
Detox and Debloat
Liver Guard
Acetyl L Carnatine
Zinc
Dinner 5:45pm
Lemon Pepper Chicken Breast 350gm
High Protein Greek Yoghurt 295gm
Blueberries 60gm
Moser Roth 70% Dark Chocolate
WPI 90 30gm
Beef Collagen Protein Peptide 40gm
Creatine HCL 5mg
Snacks and Drinks throughout Work
H2Go green coconut water 1.25Ltr
Quest Bar (on special at Servo for $0.50)
7:30pm
HGH 4iu
BPC 157 250mcg
(Pup gets 250mcg too near her injury)
Macros and Cals attached.
Gym Day Tomorrow.
Bit of a shit day today, vibes are very ordinary. Should be a better day tomoz. Gym to start the first day of my holiday leave.
Attachments
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@Doctakay diet looks on point man.....
@Tiger Salman Khan Thank You my Bro. Trying to keep consistent, but this time of year is difficult. My mates birthday today and he's keen for the burger joint after our gym sesh today. Christmas is gunna be with the Filipino side of the family, so theres a few high fat high salt and carb days coming but nothing I cant sort out in the gym after.
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Love this TD for Team Raptor @Raptor Labs @Raptor Rep WIN!
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@SPOONMAN366 @coolguy77711
Plenty of Var from a top notch lab - killer touch down
Workout Thursday 18/12/2025
Pre W/O
10mg @Raptor Labs Superdrol
10mg @Raptor Labs Cialis
3gm Creatine HCL
200mg Caffeine
1iu @Wolfenstein GH
250mcg @Wolfenstein BPC157
(And another 250mcg for the doggo after her 3 ACL surgeries that didnt turn out well)
Intra W/O
Liquid I.V.
Quest Bar
Warmup
Incumbent Bike 50cals
Scap Dead Hang 50 sec with 2 Slow Pull-Ups
Strict Neutral Grip Pull-up x 6
Iso High Row Plate Loaded
35kg ea side x 12
35kg ea side x 20 as individual pulls
Pullover Plate Loaded
70kg x 12
70kg x 11
70kg x 6
CBum Shoulder Stretches
Iso Bench Press
3 plates per side
120kg x 5
2 plates per side
80kg x 10 + 8 partials
80kg x 8 + 8 partials
5 pronated Pull-Up with L sit
Shrug on BSS machine
80kg x 20
40kg x 12
Rear Delt Row on BSS machine
80kg x 10
40kg x 10
Trap Bar style Lifts on BSS machine
40kg x 13
Leg Extension Cable Loaded
75kg x 10
103kg x 10
89kg x 9
Laying Ham Curl Cable Loaded
46kg x 12
74kg x 8
Glute Bridge Cable Loaded
35kg x 12
80kg x 10
Straight Bar Bell Curl
25kg x 16
Farmers Carry
32kg ea x 80M
Kettlebell Curl Complex
Centre/Left/Centre/Right = 1 rep
20kg x 10 reps
Roman Chair
10 x Leg Swings
15 x Knee Raises
Started getting the shakes at the end there. Needed something to eat around the time of Leg Ext.
Progress photo, Quick Shower, off to the takeaway my bro wanted to eat at for his birthday.
All in all, a good session. Didnt get great sleep the night before and the Pup woke me up early for a scratch and a slash.
Vibes were great. Being bro's birthday deffo lifted the vibe, felt strong and felt full.
Pre W/O
10mg @Raptor Labs Superdrol
10mg @Raptor Labs Cialis
3gm Creatine HCL
200mg Caffeine
1iu @Wolfenstein GH
250mcg @Wolfenstein BPC157
(And another 250mcg for the doggo after her 3 ACL surgeries that didnt turn out well)
Intra W/O
Liquid I.V.
Quest Bar
Warmup
Incumbent Bike 50cals
Scap Dead Hang 50 sec with 2 Slow Pull-Ups
Strict Neutral Grip Pull-up x 6
Iso High Row Plate Loaded
35kg ea side x 12
35kg ea side x 20 as individual pulls
Pullover Plate Loaded
70kg x 12
70kg x 11
70kg x 6
CBum Shoulder Stretches
Iso Bench Press
3 plates per side
120kg x 5
2 plates per side
80kg x 10 + 8 partials
80kg x 8 + 8 partials
5 pronated Pull-Up with L sit
Shrug on BSS machine
80kg x 20
40kg x 12
Rear Delt Row on BSS machine
80kg x 10
40kg x 10
Trap Bar style Lifts on BSS machine
40kg x 13
Leg Extension Cable Loaded
75kg x 10
103kg x 10
89kg x 9
Laying Ham Curl Cable Loaded
46kg x 12
74kg x 8
Glute Bridge Cable Loaded
35kg x 12
80kg x 10
Straight Bar Bell Curl
25kg x 16
Farmers Carry
32kg ea x 80M
Kettlebell Curl Complex
Centre/Left/Centre/Right = 1 rep
20kg x 10 reps
Roman Chair
10 x Leg Swings
15 x Knee Raises
Started getting the shakes at the end there. Needed something to eat around the time of Leg Ext.
Progress photo, Quick Shower, off to the takeaway my bro wanted to eat at for his birthday.
All in all, a good session. Didnt get great sleep the night before and the Pup woke me up early for a scratch and a slash.
Vibes were great. Being bro's birthday deffo lifted the vibe, felt strong and felt full.
Attachments
Nutrition Thursday 18/12/2025
Woke up early after a pretty ordinary sleep. Wish I was getting more than 6ish hours these days. Had 4iu GH the night before and BPC.
Woke up at 89.8kg. Looking a little drier with a touch more definition than through the week at 91kg
Usual Digestives and Enzymes thru the day.
Before and after Gym, and at Dinner.
Breakfast 6:00am
50gm Blueberries
50gm Muesli Clusters
20gm Collagen Protein Peptide
30gm WPI 90
150gm High Protein Lite Greek Yoghurt
20gm milo
Snacks
Liquid IV intra
Quest bar Intra
Lunch 11:00am
Dolly's cheeseburger with double home made beef patty, burger cheese, bbq sauce egg and bacon with beetroot tomato and lettuce.
I swear this burger weighed nearly a KG!
Dolly's grilled chicken salad burger with lettuce, tomato, beetroot, red onion and mayo
Vanilla milkshake on lactose free
Dolly's Homemade double fried potato chips with chicken salt, just a handful to taste.
Snack 3:30pm
Kapiti Low Cal Passionfruit Icecream
Dinner 7:30pm
400gm Lemon Pepper Chicken Breast
190gm Steamed White Rice
100gm Blueberries
20gm Collagen Protein Peptide
30gm WPI 90
250gm High Protein Lite Greek Yoghurt
20gm milo
Woke up early after a pretty ordinary sleep. Wish I was getting more than 6ish hours these days. Had 4iu GH the night before and BPC.
Woke up at 89.8kg. Looking a little drier with a touch more definition than through the week at 91kg
Usual Digestives and Enzymes thru the day.
Before and after Gym, and at Dinner.
Breakfast 6:00am
50gm Blueberries
50gm Muesli Clusters
20gm Collagen Protein Peptide
30gm WPI 90
150gm High Protein Lite Greek Yoghurt
20gm milo
Snacks
Liquid IV intra
Quest bar Intra
Lunch 11:00am
Dolly's cheeseburger with double home made beef patty, burger cheese, bbq sauce egg and bacon with beetroot tomato and lettuce.
I swear this burger weighed nearly a KG!
Dolly's grilled chicken salad burger with lettuce, tomato, beetroot, red onion and mayo
Vanilla milkshake on lactose free
Dolly's Homemade double fried potato chips with chicken salt, just a handful to taste.
Snack 3:30pm
Kapiti Low Cal Passionfruit Icecream
Dinner 7:30pm
400gm Lemon Pepper Chicken Breast
190gm Steamed White Rice
100gm Blueberries
20gm Collagen Protein Peptide
30gm WPI 90
250gm High Protein Lite Greek Yoghurt
20gm milo
Attachments
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Big volume volume there man, looks like a killer session
Cheers my Bro, on holidays now so I can spend a little more time in the gym.
We had plenty of time up our sleeve this morning because we got into town fairly early too.
I love hitting volume, feels so good when you leave and your just destroyed
I was deffo fucked. Was tired and well behaved all day after like a well run kelpie.
Good dogs, beautiful mice.
LevButlerov
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Abs look good
shakes ? you need to start doing amino acids and rice cakes intra next time @Doctakay you mean your dog woke you?
LevButlerov
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Abs look good
you mean your dog woke you?
Thanks @LevButlerov
they seem like they're really starting to come through now.Yeah shakes, like tremors, when I've really pushed myself I get the shakes and tire out somewhat. Should've tested my blood sugars tbf. Usually I have a quick little snack and it settles down which was what I was doing today.
I'll get some rice cakes in my next grocery run. When you say amino acids do you mean like a powdered BCAA to mix into a drink?
Yes, she woke me. Not always but more regularly now that she has trouble getting around by herself after doing both cruciate ligaments. My dog sleeps in my bed next to me and at the first sign I might be stirring to wake up, she nudges me to get up and take her outside if she needs to do her business.
LevButlerov
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get rice cakes and amino acids like BCAAs and sip that as you train and eat a rice cake
I get it, smart dog wants to go outside doesn't do that inside @doctay
can you share your pup pic with the EVO fam in our pets sub please?
https://www.evolutionary.org/forums/forums/pet-pictures.251/
Went into town today and gave the afterpay card an absolute pizzeling @LevButlerov
More WPI, more Collagen and I got the intraworkout amino acids.
Did a re-up at the chemist too, jist to make sure I don't run out of the essentials supps over the break.
More WPI, more Collagen and I got the intraworkout amino acids.
Did a re-up at the chemist too, jist to make sure I don't run out of the essentials supps over the break.
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Nice meals here mate 350g+ protein!
Nice workout. Good looking equipment. Looking really good in the pkotos!
Those burgers!!
Hey Cheers @waggat my bro. I appreciate the kind words. Really trying to prioritise protein these days without going over board on the cals. Still yoyo-ing a bit, but its getting better.
The burgers were hefty my bro. HEFTY!
Nutrition Saturday 20/12/2025
Well the holidays are on now and the diet is a bit random now. I'll be doing a bit of travelling between spots and I reckon I'll do some meal prep tonight to take with me so things don't get out of control visiting family.
Sleep was very broken, not just from the heat and a cracker headache but my shoulder had a crazy flare up that had me sleeping upright so I didn't put weight on it.
There's no windows or airco in my bedroom, so me n Pup slept on the loungeroom floor on her bed under the airco.
Going to continue my rest period another day now due to the shoulder injury, and get back into it again Monday but imma go easy on any upper push for a bit.
All of my cafe/restaurant meal cals are estimated to the best of my ability on my fitness pal
Midnight Snack
BSC Protein Bar 40gm Protein
Quest Bar 21gm protein
250ml green coxonut water
Breakfast 1
Spiced mince with sweet potato chunks on sour dough covered with cheddar and a poached egg. Sundried tomato and baby spinach. Triple shot Flat white with vanilla syrup.
Breakfast 2
Greek yoghurt with 30gm WPI90 and 30gm collagen protein. 70gm blueberries and 100gm muesli clusters. Mango flavour Gut relief powder mixed in.
Lunch
Koa Na Ped Thai fried duck with jasmine rice and home made sauce, 2 fish cakes and 2 curry puffs with a Thai iced black coffee.
Dinner
350gm Rump steak with 100gm cottage cheese.
250ml green coconut water.
Well the holidays are on now and the diet is a bit random now. I'll be doing a bit of travelling between spots and I reckon I'll do some meal prep tonight to take with me so things don't get out of control visiting family.
Sleep was very broken, not just from the heat and a cracker headache but my shoulder had a crazy flare up that had me sleeping upright so I didn't put weight on it.
There's no windows or airco in my bedroom, so me n Pup slept on the loungeroom floor on her bed under the airco.
Going to continue my rest period another day now due to the shoulder injury, and get back into it again Monday but imma go easy on any upper push for a bit.
All of my cafe/restaurant meal cals are estimated to the best of my ability on my fitness pal
Midnight Snack
BSC Protein Bar 40gm Protein
Quest Bar 21gm protein
250ml green coxonut water
Breakfast 1
Spiced mince with sweet potato chunks on sour dough covered with cheddar and a poached egg. Sundried tomato and baby spinach. Triple shot Flat white with vanilla syrup.
Breakfast 2
Greek yoghurt with 30gm WPI90 and 30gm collagen protein. 70gm blueberries and 100gm muesli clusters. Mango flavour Gut relief powder mixed in.
Lunch
Koa Na Ped Thai fried duck with jasmine rice and home made sauce, 2 fish cakes and 2 curry puffs with a Thai iced black coffee.
Dinner
350gm Rump steak with 100gm cottage cheese.
250ml green coconut water.
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You do need rest make sure no injuries linger too far
@doctay an consider your holiday diet your refeed I love those meals, some of them like your breakfast look very fancy same with lunch
Nutrition Sunday 21/12/2025
Midnight Snack
Quest Bar
Breakfast
130gm Kangaroo Steak
200gm Greek Yoghurt
31gm WPI90
31gm Collagen Protein
50gm Blueberries
10gm Milo
Breakfast 2 (Brunch with Misso)
Sour Dough with Butter
2 Poached eggs
2 Beef sausages
5 Espresso Shot Iced coffee with a splash of lactose free milk.
Finished the Missus leftovers
Half a Hash brown
Turkish bread with a scrambled egg
Arvo Snack
Home made Rocky Road
Late Lunch
230gm Kangaroo Steak
130gm White Rice
Dinner
200gm Chicken Breast bbq seasoned
125gm White Rice
80gm Brocolli
500ml Seoul F&B Yogurt Drink
Evia Mango & Passionfruit 20gm Protein No Fat Yoghurt
Midnight Snack
Quest Bar
Breakfast
130gm Kangaroo Steak
200gm Greek Yoghurt
31gm WPI90
31gm Collagen Protein
50gm Blueberries
10gm Milo
Breakfast 2 (Brunch with Misso)
Sour Dough with Butter
2 Poached eggs
2 Beef sausages
5 Espresso Shot Iced coffee with a splash of lactose free milk.
Finished the Missus leftovers
Half a Hash brown
Turkish bread with a scrambled egg
Arvo Snack
Home made Rocky Road
Late Lunch
230gm Kangaroo Steak
130gm White Rice
Dinner
200gm Chicken Breast bbq seasoned
125gm White Rice
80gm Brocolli
500ml Seoul F&B Yogurt Drink
Evia Mango & Passionfruit 20gm Protein No Fat Yoghurt
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tasty looking meals
Thanks @LevButlerov
Trying to keep up the consistency through the holidays.Probs could have been a little more present with the Missus tho, I was pretty focused on the logs and tracking today which mighta put her off a bit
So I'll likely be quiet on Evo tomoz.Back to the gym on Tuesday with the bro so we don't slip.
LevButlerov
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Do your best and grind it hardThanks @LevButlerov
Probs could have been a little more present with the Missus tho, I was pretty focused on the logs and tracking today which mighta put her off a bit
Back to the gym on Tuesday with the bro so we don't slip.
Compounds Sunday 21/12/2025
Weekly
500 Test E
400 EQ
1mg Reta
Daily
500mcg BPC157 (250/250)
4iu HGH
25mg Anavar
Did a little e.o.d. experiment with
25mg NPP
(giving it another go but already have a bit of brain fog happening )
50 Test P
(Was keen to try Prop to see if there was a noticeable effect on mood, strength etc, but mostly there as an aromatisable)
But then realised fucking around with a protocol halfway thru is stupid shit. So not continuing this amd just back to the regular program.
Weekly
500 Test E
400 EQ
1mg Reta
Daily
500mcg BPC157 (250/250)
4iu HGH
25mg Anavar
Did a little e.o.d. experiment with
25mg NPP
(giving it another go but already have a bit of brain fog happening )
50 Test P
(Was keen to try Prop to see if there was a noticeable effect on mood, strength etc, but mostly there as an aromatisable)
But then realised fucking around with a protocol halfway thru is stupid shit. So not continuing this amd just back to the regular program.
Nutrition Monday 22/12/2025
Midnight Snack
Homemade Rocky Road
Yakult Lite
Breakfast 9:30am
Evia 20g Protein Yoghurt
Flat white coffee with lactose free milk
2 x Wifey Breakfast Wraps.
(1x egg, 1.5 x Hash Brown, cooked in coconut oil, Lite Tasty Cheese, Ranch & BBQ sauce, oversized tortilla each)
Lunch 4pm
230gm Chicken Breast w BBQ seasoning
100gm White Rice
400gm Greek Yoghurt
114gm Blueberries
25gm Moser Roth 70% Dark Choc
10gm Gut relief powder
42gm Collagen Protein Peptide
42gm WPI90
100gm Muesli Clusters
Arvo Snack 6pm
Kapiti Low Cal Passionfruit Icecream
Dinner 8pm
500ml Bone Broth + 30gm Collagen Protein +30gm WPI90
Probably went a bit silly with it today, in hindsight shoulda pulled back on the snacks and yoghurt volume.
I'll get a third round of the digestives ams prebiotic in but higher dose.
Bit soft around the edges today, but these past rest days have felt nice and relaxed.
Gym day tomorrow so I'll get a chance to work some of it off.
Midnight Snack
Homemade Rocky Road
Yakult Lite
Breakfast 9:30am
Evia 20g Protein Yoghurt
Flat white coffee with lactose free milk
2 x Wifey Breakfast Wraps.
(1x egg, 1.5 x Hash Brown, cooked in coconut oil, Lite Tasty Cheese, Ranch & BBQ sauce, oversized tortilla each)
Lunch 4pm
230gm Chicken Breast w BBQ seasoning
100gm White Rice
400gm Greek Yoghurt
114gm Blueberries
25gm Moser Roth 70% Dark Choc
10gm Gut relief powder
42gm Collagen Protein Peptide
42gm WPI90
100gm Muesli Clusters
Arvo Snack 6pm
Kapiti Low Cal Passionfruit Icecream
Dinner 8pm
500ml Bone Broth + 30gm Collagen Protein +30gm WPI90
Probably went a bit silly with it today, in hindsight shoulda pulled back on the snacks and yoghurt volume.
I'll get a third round of the digestives ams prebiotic in but higher dose.
Bit soft around the edges today, but these past rest days have felt nice and relaxed.
Gym day tomorrow so I'll get a chance to work some of it off.
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good gear doses, how is the 4iu treating you? @doctay
I like the protein level over 300, love the bone broth too!
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@coolguy77711
All looking pretty good still brother! Love that bone broth @LevButlerov got me onto that as well
Bro I LOVE GH, it's a complete game changer for me. Especially when diet is on point. Helps with sleep (although a bit of lethargy later in the day after i pin the night before) but if i could run it higher I would, but this is the ration.
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hgh is the win for you and manyBro I LOVE GH, it's a complete game changer for me. Especially when diet is on point. Helps with sleep (although a bit of lethargy later in the day after i pin the night before) but if i could run it higher I would, but this is the ration.
but dont run too high
@Allupfromhere Cheers bro. Should be a cleaner day tomoz for diet.
Love me some bone broth my dude. Very easy to get the collagen and protein down in a big hit. Keeps me satiated too.
Hey @Doctakay
loving all your food pics, great log
With your cycle thats a high EQ to test ratio will you be going for bloods soon? would need a lcms e2 test to check your ratios
loving all your food pics, great log
With your cycle thats a high EQ to test ratio will you be going for bloods soon? would need a lcms e2 test to check your ratios
Hey @Doctakay
loving all your food pics, great log
With your cycle thats a high EQ to test ratio will you be going for bloods soon? would need a lcms e2 test to check your ratios
Just ran it up a bit higher with the test prop in the background. I wont run it that high next pin. Back down to 300.
I havent been able to get in with my regular doctor, i'll check his availability again today.
300 sounds better Let us know how you go, would be awesome if the doc sends you for a lcms e2, if not can use Imedical
Solid food - might be over in calories but there is plenty of good food in there
That's some good eating bro. Definitely not sacrificing on flavour and selection. I'm sure the extra softness is just in your head. Think the same thing when I go a bit too hard lol.
Just fuel for a great session in the gym
Mate! Big ups on the bone broth! Awesome. The yogurt and dark chocolate are a win as well!
Hey Thanks Coach @R.AP appreciate the look in. Love that bonebroth hey. And the dark 70% choc for the magnesium and sweet treat.
Workout Tuesday 23/12/2025
Preworkout
10mg Inj Superdrol
30mg Anavar
5mg Creatine
200mg Caffeine
Intraworkout
Amino Acids
(These taste like total arse fkn horrible)
Liquid I.V.
Quest Bar 20gm
Warmup
Recumbent Bike 50cals
Supanated pullup full length slow x5
Laying Ham leg curl
53kg x 12
81 x 8 (fail on partial 9)
74 x 8 (fail on partial 9) nice and warm now
Supanated pullup x 5
Seated leg ext
75kg x 12
110kg x 8.5 (fail halfway up 9)
96kg x 8
Plated Leg Press 134kg
(80kg+54kg sled)
x20
x30
x30
Lsit pull up pronated x 5
Straight barbell curl
20 x 20
25 x 12
Iso bench
3 plates x 7.5 (PR but at what cost)
3 plates x 3.5
2 plates x 8 + 8 partials
BSS machine 40kg (20kg ea side)
Rear delt row x 18
Shrugs x 30
Wide read dealt row x 16
Wide shrug x 20
Lsit Pronated Pullup x 6
Straight barbell curl
20kg x 20
Incline crunches
x10
Roman chair
Leg swing x12
Knee raises x20
Felt pretty good, I was hammered after the legs but I might not be able to get another workout in for a few days so wanted to make the most of it with compound movements. Might aim for 100reps total on leg press next time.
Pump was pretty full on. Skin felt very tight. Had fun though and thats the main thing for me outside of trying to stimulate systemic growth signalling.
Preworkout
10mg Inj Superdrol
30mg Anavar
5mg Creatine
200mg Caffeine
Intraworkout
Amino Acids
(These taste like total arse
fkn horrible)Liquid I.V.
Quest Bar 20gm
Warmup
Recumbent Bike 50cals
Supanated pullup full length slow x5
Laying Ham leg curl
53kg x 12
81 x 8 (fail on partial 9)
74 x 8 (fail on partial 9) nice and warm now
Supanated pullup x 5
Seated leg ext
75kg x 12
110kg x 8.5 (fail halfway up 9)
96kg x 8
Plated Leg Press 134kg
(80kg+54kg sled)
x20
x30
x30
Lsit pull up pronated x 5
Straight barbell curl
20 x 20
25 x 12
Iso bench
3 plates x 7.5 (PR but at what cost
)3 plates x 3.5
2 plates x 8 + 8 partials
BSS machine 40kg (20kg ea side)
Rear delt row x 18
Shrugs x 30
Wide read dealt row x 16
Wide shrug x 20
Lsit Pronated Pullup x 6
Straight barbell curl
20kg x 20
Incline crunches
x10
Roman chair
Leg swing x12
Knee raises x20
Felt pretty good, I was hammered after the legs but I might not be able to get another workout in for a few days so wanted to make the most of it with compound movements. Might aim for 100reps total on leg press next time.
Pump was pretty full on. Skin felt very tight. Had fun though and thats the main thing for me outside of trying to stimulate systemic growth signalling.
Attachments
Nutrition Tuesday 23/12/2025
Usual Supplements
Liver guard, Digestive enzymes, probiotic, debloat and detox, spirulina, CoQ10, AlCar.
I took higher amounts of the digestive supps multiple times throughout the day because I felt a bit bloated and slow to empty.
Went into the workout somewhat fasted from the night before. So no real breakfast, just rice cake and intraworkout aminos and a quest bar intra.
Then my bro wanted to get something to eat at his favorite burger joint in town after we did the last minute Christmas groceries.
Brunch
Grilled chicken Salad Burger
Strawberry Thick Shake
Lunch (at home after walking Delta)
8 dates
250gm Strawberries
170gm Blueberries
2 x 20gm Protein Passionfruit Yogurt tub
20gm chocolate protein smoothie with added 20gm Bovine collagen.
Dinner
500ml Bone Broth
30gm WPI 90
20gm Bovine Collagen
Not a great day for feeding considering the Sdrol+Var fueled workout felt pretty intense and high energy (for me anyway)
I guess I still had plenty of gas in the tank to keep going from the huge amount of food from the day before.
Calories are low and Macros are a tiny bit off cos I coulda pushed more protein but I just didnt want to eat really.
Usual Supplements
Liver guard, Digestive enzymes, probiotic, debloat and detox, spirulina, CoQ10, AlCar.
I took higher amounts of the digestive supps multiple times throughout the day because I felt a bit bloated and slow to empty.
Went into the workout somewhat fasted from the night before. So no real breakfast, just rice cake and intraworkout aminos and a quest bar intra.
Then my bro wanted to get something to eat at his favorite burger joint in town after we did the last minute Christmas groceries.
Brunch
Grilled chicken Salad Burger
Strawberry Thick Shake
Lunch (at home after walking Delta)
8 dates
250gm Strawberries
170gm Blueberries
2 x 20gm Protein Passionfruit Yogurt tub
20gm chocolate protein smoothie with added 20gm Bovine collagen.
Dinner
500ml Bone Broth
30gm WPI 90
20gm Bovine Collagen
Not a great day for feeding considering the Sdrol+Var fueled workout felt pretty intense and high energy (for me anyway)
I guess I still had plenty of gas in the tank to keep going from the huge amount of food from the day before.
Calories are low and Macros are a tiny bit off cos I coulda pushed more protein but I just didnt want to eat really.
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Good workoutWorkout Tuesday 23/12/2025
Preworkout
10mg Inj Superdrol
30mg Anavar
5mg Creatine
200mg Caffeine
Intraworkout
Amino Acids
(These taste like total arse
Liquid I.V.
Quest Bar 20gm
Warmup
Recumbent Bike 50cals
Supanated pullup full length slow x5
Laying Ham leg curl
53kg x 12
81 x 8 (fail on partial 9)
74 x 8 (fail on partial 9) nice and warm now
Supanated pullup x 5
Seated leg ext
75kg x 12
110kg x 8.5 (fail halfway up 9)
96kg x 8
Plated Leg Press 134kg
(80kg+54kg sled)
x20
x30
x30
Lsit pull up pronated x 5
Straight barbell curl
20 x 20
25 x 12
Iso bench
3 plates x 7.5 (PR but at what cost
3 plates x 3.5
2 plates x 8 + 8 partials
BSS machine 40kg (20kg ea side)
Rear delt row x 18
Shrugs x 30
Wide read dealt row x 16
Wide shrug x 20
Lsit Pronated Pullup x 6
Straight barbell curl
20kg x 20
Incline crunches
x10
Roman chair
Leg swing x12
Knee raises x20
Felt pretty good, I was hammered after the legs but I might not be able to get another workout in for a few days so wanted to make the most of it with compound movements. Might aim for 100reps total on leg press next time.
Pump was pretty full on. Skin felt very tight. Had fun though and thats the main thing for me outside of trying to stimulate systemic growth signalling.
I love the look and tight pump today, you are super tight @Doctakayleg kill switch today
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cals low is fine it happens
@Doctakay be careful with those protein bars. I posted something about Quest bars. They actually contain some dangerous things, including toxic chemicals. I'd recommend you make your own bars.Workout Tuesday 23/12/2025
Preworkout
10mg Inj Superdrol
30mg Anavar
5mg Creatine
200mg Caffeine
Intraworkout
Amino Acids
(These taste like total arse
Liquid I.V.
Quest Bar 20gm
Warmup
Recumbent Bike 50cals
Supanated pullup full length slow x5
Laying Ham leg curl
53kg x 12
81 x 8 (fail on partial 9)
74 x 8 (fail on partial 9) nice and warm now
Supanated pullup x 5
Seated leg ext
75kg x 12
110kg x 8.5 (fail halfway up 9)
96kg x 8
Plated Leg Press 134kg
(80kg+54kg sled)
x20
x30
x30
Lsit pull up pronated x 5
Straight barbell curl
20 x 20
25 x 12
Iso bench
3 plates x 7.5 (PR but at what cost
3 plates x 3.5
2 plates x 8 + 8 partials
BSS machine 40kg (20kg ea side)
Rear delt row x 18
Shrugs x 30
Wide read dealt row x 16
Wide shrug x 20
Lsit Pronated Pullup x 6
Straight barbell curl
20kg x 20
Incline crunches
x10
Roman chair
Leg swing x12
Knee raises x20
Felt pretty good, I was hammered after the legs but I might not be able to get another workout in for a few days so wanted to make the most of it with compound movements. Might aim for 100reps total on leg press next time.
Pump was pretty full on. Skin felt very tight. Had fun though and thats the main thing for me outside of trying to stimulate systemic growth signalling.
@Doctakay Bros, I honestly like this workout. Straight barbell curl is not something you see very often posted, and then Roman shared it - definitely something cool.Workout Tuesday 23/12/2025
Preworkout
10mg Inj Superdrol
30mg Anavar
5mg Creatine
200mg Caffeine
Intraworkout
Amino Acids
(These taste like total arse
Liquid I.V.
Quest Bar 20gm
Warmup
Recumbent Bike 50cals
Supanated pullup full length slow x5
Laying Ham leg curl
53kg x 12
81 x 8 (fail on partial 9)
74 x 8 (fail on partial 9) nice and warm now
Supanated pullup x 5
Seated leg ext
75kg x 12
110kg x 8.5 (fail halfway up 9)
96kg x 8
Plated Leg Press 134kg
(80kg+54kg sled)
x20
x30
x30
Lsit pull up pronated x 5
Straight barbell curl
20 x 20
25 x 12
Iso bench
3 plates x 7.5 (PR but at what cost
3 plates x 3.5
2 plates x 8 + 8 partials
BSS machine 40kg (20kg ea side)
Rear delt row x 18
Shrugs x 30
Wide read dealt row x 16
Wide shrug x 20
Lsit Pronated Pullup x 6
Straight barbell curl
20kg x 20
Incline crunches
x10
Roman chair
Leg swing x12
Knee raises x20
Felt pretty good, I was hammered after the legs but I might not be able to get another workout in for a few days so wanted to make the most of it with compound movements. Might aim for 100reps total on leg press next time.
Pump was pretty full on. Skin felt very tight. Had fun though and thats the main thing for me outside of trying to stimulate systemic growth signalling.
Nice job on the straight barbell curl and incline crunches. @Doctakay I also like the Roman chairs. Those are good to really work the lower back.Workout Tuesday 23/12/2025
Preworkout
10mg Inj Superdrol
30mg Anavar
5mg Creatine
200mg Caffeine
Intraworkout
Amino Acids
(These taste like total arse
Liquid I.V.
Quest Bar 20gm
Warmup
Recumbent Bike 50cals
Supanated pullup full length slow x5
Laying Ham leg curl
53kg x 12
81 x 8 (fail on partial 9)
74 x 8 (fail on partial 9) nice and warm now
Supanated pullup x 5
Seated leg ext
75kg x 12
110kg x 8.5 (fail halfway up 9)
96kg x 8
Plated Leg Press 134kg
(80kg+54kg sled)
x20
x30
x30
Lsit pull up pronated x 5
Straight barbell curl
20 x 20
25 x 12
Iso bench
3 plates x 7.5 (PR but at what cost
3 plates x 3.5
2 plates x 8 + 8 partials
BSS machine 40kg (20kg ea side)
Rear delt row x 18
Shrugs x 30
Wide read dealt row x 16
Wide shrug x 20
Lsit Pronated Pullup x 6
Straight barbell curl
20kg x 20
Incline crunches
x10
Roman chair
Leg swing x12
Knee raises x20
Felt pretty good, I was hammered after the legs but I might not be able to get another workout in for a few days so wanted to make the most of it with compound movements. Might aim for 100reps total on leg press next time.
Pump was pretty full on. Skin felt very tight. Had fun though and thats the main thing for me outside of trying to stimulate systemic growth signalling.
@Ulter cheers my bro. I usually like to work abs/core right at the end of the workout. Usually roman chair and weighted incline crunches for a minute at a time, but I was so gassed out by the end that i could barely get the swings and crunches in.
I love feeling completely tanked after a workout. This was a good one.
The Dark choc is my go-to as well. Nitrates + some good fats. I just gotta be careful not to go overboard hahaha
@Doctakay you're doing great on the incline crunches and Roman chairs. Those are nice core training sessions. Nice opening as well on the ISO bench. That's a good one too with three plates.Workout Tuesday 23/12/2025
Preworkout
10mg Inj Superdrol
30mg Anavar
5mg Creatine
200mg Caffeine
Intraworkout
Amino Acids
(These taste like total arse
Liquid I.V.
Quest Bar 20gm
Warmup
Recumbent Bike 50cals
Supanated pullup full length slow x5
Laying Ham leg curl
53kg x 12
81 x 8 (fail on partial 9)
74 x 8 (fail on partial 9) nice and warm now
Supanated pullup x 5
Seated leg ext
75kg x 12
110kg x 8.5 (fail halfway up 9)
96kg x 8
Plated Leg Press 134kg
(80kg+54kg sled)
x20
x30
x30
Lsit pull up pronated x 5
Straight barbell curl
20 x 20
25 x 12
Iso bench
3 plates x 7.5 (PR but at what cost
3 plates x 3.5
2 plates x 8 + 8 partials
BSS machine 40kg (20kg ea side)
Rear delt row x 18
Shrugs x 30
Wide read dealt row x 16
Wide shrug x 20
Lsit Pronated Pullup x 6
Straight barbell curl
20kg x 20
Incline crunches
x10
Roman chair
Leg swing x12
Knee raises x20
Felt pretty good, I was hammered after the legs but I might not be able to get another workout in for a few days so wanted to make the most of it with compound movements. Might aim for 100reps total on leg press next time.
Pump was pretty full on. Skin felt very tight. Had fun though and thats the main thing for me outside of trying to stimulate systemic growth signalling.
Strawberry thick shake actually tastes pretty good. I like strawberry as well into a smoothie and I like passion fruit as well. Pretty good stuff. @Doctakay
Yeah, it was a bit excessive. It really only needs to be one or the other. I felt the dose was low, but that comes from having a past of going a bit overboard. That being said, if a fella had to go to war, that's a pretty wild combo.
But you are right. I'll pull my head in moving forward @Mobster
Last edited:
Thankyou brother
Wasn't sure when I was able to get back in, so I wanted to go hard at this one.
Thanks my bro. Fruit smoothies sound heaps better. I'll have to give passionfruit a try.
Looking good brother. That is one hell of a pre workout!
that is an alpha style workout@Ulter cheers my bro. I usually like to work abs/core right at the end of the workout. Usually roman chair and weighted incline crunches for a minute at a time, but I was so gassed out by the end that i could barely get the swings and crunches in.
Bros, Mike Menser is pretty legitimate. I like him too.
I think banana is my favorite. It makes it nice and sweet.
Pumping that iron is definitely going hard, like you're doing.Thankyou brother
Cheers my bro. Might be a once in a blue moon pre tho. In the interest of Harm minimisation and longevity.
Workout Sat Night 27/12/2025
20mg Var PWO
Drove an hour into town about 7:45 pm.
Was feeling a bit fatigued from the past couple of days but have to get some reps in. Christmas needs to be worked off and I'm feeling fluffy and holding a fair bit of water weight now at 92-93kg...
Warmups
Recumbent bike 60cals.
Farmers carry 32kg ea side 5 laps of 50M
Seated ham leg curl + pullups
75kg x 20
Supinated pullup x 5
Supinated pullup x 3
89kg x 10
Neutral pullup x 3
Leg ext
75kg x 12
Straight barbell curl 20kg x 20
89kg x 10
Seated leg press
155kg x 12
Iso bench
2 plates x 13 + 13 partials
2 plates x 12 nice failure felt really good
Straight barbell curl
20kg x 30
Roman Chair
12 x Leg Swing
12 x Knee Raises
Shower and head home.
The drive home was a bit hairy. I was ok until the long straight onto my home town. I nearly nodded off twice and a fucking huge kangaroo jumped out in front of me, I hit the skids and veered right and just missed him.
About 10:30pm now.
Off to bed with 4iu HGH under the skin.
20mg Var PWO
Drove an hour into town about 7:45 pm.
Was feeling a bit fatigued from the past couple of days but have to get some reps in. Christmas needs to be worked off and I'm feeling fluffy and holding a fair bit of water weight now at 92-93kg...
Warmups
Recumbent bike 60cals.
Farmers carry 32kg ea side 5 laps of 50M
Seated ham leg curl + pullups
75kg x 20
Supinated pullup x 5
Supinated pullup x 3
89kg x 10
Neutral pullup x 3
Leg ext
75kg x 12
Straight barbell curl 20kg x 20
89kg x 10
Seated leg press
155kg x 12
Iso bench
2 plates x 13 + 13 partials
2 plates x 12 nice failure felt really good
Straight barbell curl
20kg x 30
Roman Chair
12 x Leg Swing
12 x Knee Raises
Shower and head home.
The drive home was a bit hairy. I was ok until the long straight onto my home town. I nearly nodded off twice and a fucking huge kangaroo jumped out in front of me, I hit the skids and veered right and just missed him.
About 10:30pm now.
Off to bed with 4iu HGH under the skin.
Nutrition over Christmas
Much like everyone else but the super dedicated, my food intake has been all over the shop and I havent really recorded anything so I'll start that again tomorrow after tonights meal prep.
But here's some examples of whats been doing, plenty of sweet treats here and there too and Filipino sweet breads.
Much like everyone else but the super dedicated, my food intake has been all over the shop and I havent really recorded anything so I'll start that again tomorrow after tonights meal prep.
But here's some examples of whats been doing, plenty of sweet treats here and there too and Filipino sweet breads.
Attachments
Brooo that food looks insane 
if there is ever a time to indulge Christmas is it lol.
Be kind to your liver to my man hahaha you got nac and tudca in your list?
Workout looking awesome the the physique is looking killer!
if there is ever a time to indulge Christmas is it lol.Be kind to your liver to my man hahaha you got nac and tudca in your list?
Workout looking awesome the the physique is looking killer!
Brooo that food looks insane
Be kind to your liver to my man hahaha you got nac and tudca in your list?
Workout looking awesome the the physique is looking killer!
Christmas is VERY indulgent bro. I'm trying to be kind to my Liver. My Irish cousin insists on having a drink with me on NYE but its gunna just have to be a tiny little one.
I do have tudca in the rotation but I've just run out. I have more on the way on order and should be here soon. But I am running MASSIVE amounts of Nutralife Liver support, Debloat+Detox and just put Naringenin back into the stack. Like I told Mobster, I promise I'll pull my head in, and only run a little Var PWO.
I appreciate your kind words brother. I've gotten a little watery and bloated over Christmas and didnt wanna post a current physique cos I'm carrying about 3-4kg water in the midsection and I'm not really "in shape" at the moment...
Attachments
Looks yummy bro. Reminds me of home with the mix of Asian and western food there.
You can burn off the extra cals no problem
Bro you still look dynamite! If your doing everything else you can for the live to fear the anavar its pretty friendly. 50mg daily total is more then enough if its quality.
Go easy on the inj sdrol though save that for your heavy days only if your gonna run it longer.
My Bro,the Filipino get togethers are next level for a feed
I'll burn off the extra weight its not much and it's mostly water. Its the wierd frustrated feeling I have for sitting on my arse and eating ferrero's and lindtors that I get annoyed at myself over.
Back to the program today brother
Man, you're a true bro @Allupfromhere
I appreciate that.
I'll deffo be saving that Sdrol for the heaviest days. I'm looking to round out the rest of the cycle with a bit of Var and keeping on top of the liver support.
Hahaha you wont go hungry with a filipino host bro.. trusssttt me lol.My Bro,the Filipino get togethers are next level for a feed
I'll burn off the extra weight its not much and it's mostly water. Its the wierd frustrated feeling I have for sitting on my arse and eating ferrero's and lindtors that I get annoyed at myself over.
Back to the program today brother
Yes im filo, possibly the biggest filo you may come across
not saying much though is it lol
@Allupfromhere Kuya! Ang pinakamalakas na Pilipino!
Yea those those 1 bite chocolates are super addictive lol. Once you pop one it's off too the racesMy Bro,the Filipino get togethers are next level for a feed
I'll burn off the extra weight its not much and it's mostly water. Its the wierd frustrated feeling I have for sitting on my arse and eating ferrero's and lindtors that I get annoyed at myself over.
Back to the program today brother
LevButlerov
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good training
really i see the leg press killing it! but the tired part might just be xmaskangaroo damn you ok? careful please
meals look good!
on the drink be careful take some activated charcoal
Bro don't bother. @Allupfromhere doesn't even put soy sauce on his rice. Had to take his Asian card away a little while back lol@Allupfromhere Kuya! Ang pinakamalakas na Pilipino!
Nutrition Monday 29/12/2025
Breakfast
Earl grey tea with lactose free milk
25gm manuka honey
30gm WPI90
15gm Collagen Protein
2 sugars
Blueberry Bagel with butter and goats cheese spread
Pan de Ube (Filipino Sweetbread w- ube yam filling)
Brunch
Sourdough
Scrambled eggs
Baby spinach
Sun dried tomato
Vanilla Flat White, lactose free, with triple shot ontop.
Lunch
Home made ham and pineapple pizza
300gm Glazed ham
1/2 small cupcake with misso
Pineapple juice
1 cup homemade fried rice
Dinner
200gm Lemon Pepper Chicken Breast
100gm Steamed white rice
200gm Greek Yoghurt
34gm WPI90
30gm Collagen Protein
250ml H2GO green coconut water
Breakfast
Earl grey tea with lactose free milk
25gm manuka honey
30gm WPI90
15gm Collagen Protein
2 sugars
Blueberry Bagel with butter and goats cheese spread
Pan de Ube (Filipino Sweetbread w- ube yam filling)
Brunch
Sourdough
Scrambled eggs
Baby spinach
Sun dried tomato
Vanilla Flat White, lactose free, with triple shot ontop.
Lunch
Home made ham and pineapple pizza
300gm Glazed ham
1/2 small cupcake with misso
Pineapple juice
1 cup homemade fried rice
Dinner
200gm Lemon Pepper Chicken Breast
100gm Steamed white rice
200gm Greek Yoghurt
34gm WPI90
30gm Collagen Protein
250ml H2GO green coconut water
Attachments
Workout Monday 29/12/2025
Had to go to the Chemist in town to needle exchange some fit packs, might as well go get a quick pump before hand and then go to see the inlaws and catchup with the misso in the town over, and be the best Tito to walk on hind legs.
Warmup
Recumbant Bike 50cals
Pronated chinup x 8 slow controlled form
Leg press
(140+54kg Sled)
194kg x 10
194kg x 20
Straight barbell curl
25kg x 16
20kg x 20
Roman Chair
12 x Leg Swing
12 x Knee Raises
Had to go to the Chemist in town to needle exchange some fit packs, might as well go get a quick pump before hand and then go to see the inlaws and catchup with the misso in the town over, and be the best Tito to walk on hind legs.
Warmup
Recumbant Bike 50cals
Pronated chinup x 8 slow controlled form
Leg press
(140+54kg Sled)
194kg x 10
194kg x 20
Straight barbell curl
25kg x 16
20kg x 20
Roman Chair
12 x Leg Swing
12 x Knee Raises
Attachments
@Allupfromhere Kuya! Ang pinakamalakas na Pilipino!
Hahaha even had to get my mum to translate
She also reminded me the dishonour i bring to our culture
Did you tell her you started putting a little soy sauce on your rice again?Hahaha even had to get my mum to translate
She also reminded me the dishonour i bring to our culture
Bro all you gotta do is add some spam and pork sausages to your diet and your officially flip again.
Do you prefer a sled leg press? I've never tried one but they're really popular for home gyms. Saves a lot of space.
What I mean by the "sled" the carriage that holds all of the plates, is that what you mean too? But yeah, I like them, because I can't barbell squat. I want to try hack squats and pendulums but my height makes the machines feel awkward as.
I like the seated cable leg press too but honestly prefer the plate loaded sled, because it feels more challenging, like its working me harder.
gotta be careful with how my bum sits so it stays planted into the pad, I don't want to loft or arch when trying to go full range of motion.
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Haha ya bro that's exactly what I mean. Like the sled vs like a traditional 45 degree leg press where your pressing the foot plate up.
The traditional leg presses take up a lot of space so the sled style is a popular option for home gym guys like me. Always wondered how they feel. Some guys say it can be tough on their backs but it's probably cuz they have poor form like you mentioned.
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Thanks @LevButlerov
I'm trying not to get too hung up on the weight and slip of the physique atm. When I get back into my routine with work after the holidays I'm sure it'll be easier to stay lean.
I will swap the bagels out for a cereal.
I don't have oats, but today I had my yoghurt with a muesli/cereal clusters.
I'd never had bagels before, and the misso sent me home with some the other day so I tried them out. Not really to my liking tbh. So thats an easy drop
I'm trying not to get too hung up on the weight and slip of the physique atm. When I get back into my routine with work after the holidays I'm sure it'll be easier to stay lean.
I will swap the bagels out for a cereal.
I don't have oats, but today I had my yoghurt with a muesli/cereal clusters.
I'd never had bagels before, and the misso sent me home with some the other day so I tried them out. Not really to my liking tbh. So thats an easy drop
LevButlerov
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try to get some oats you'll love itThanks @LevButlerov
I'm trying not to get too hung up on the weight and slip of the physique atm. When I get back into my routine with work after the holidays I'm sure it'll be easier to stay lean.
I will swap the bagels out for a cereal.
I don't have oats, but today I had my yoghurt with a muesli/cereal clusters.
I'd never had bagels before, and the misso sent me home with some the other day so I tried them out. Not really to my liking tbh. So thats an easy drop
@Doctakay wow, what an idea for your dinner! Lemon pepper chicken breast sounds like an absolute wonderful idea. Cooking it with some white rice sounds really good with it. That's a great meal.
Great job on this, the brunch, the lunch, and the dinner all look really clean. That spinach goes a long way, and so do the eggs. Excellent job on the carb intake with the rice. @Doctakay
You certainly are doing a good job on this carb intake. @Doctakay it looks really good, I like the scrambled eggs with baby spinach and sun-dried tomatoes. Seems like something you get from a fancy place.
@Doctakay homemade ham and pineapple pizza sounds really good. I might have to try that sometime. I got a neighbor of mine who is Italian who is always asking me to come over and cook pizza on his pizza oven.
Bros, you looking good on this if you ask me. I like the dinner and the lunch. I could eat that homemade pizza all day. @Doctakay
I'll grab some this grocery run my brotry to get some oats you'll love it
