Approved Log Health Phase Journal

[apolloau]

Health phase log

Brief introduction

Hi, this is a log of my health phase that I am aiming to run for 2-3 months or until blood work parameters return to reasonable/in-range values following my previous cutting phase. From August 20th to around December 16th I cut down from ~115 kilos to around 93 kilos and have since maintained around 93-95 kilos just to bridge across the holiday/Christmas break. Now that the holidays have mostly passed I’m going to transition into the health phase to help get things back in line to prepare for the next phase.

Cutting phase cycle was:
Test prop ~300 mg per week
EQ ~800 mg per week
Tren 70 mg per week for the majority of the phase before being bumped up to 140 mg per week,
Reta initially started with 2 mg per week before titrating up to 3.8 mg slowly over the course of the phase.

Additionally I added in gh for the first time with all the price decreases thanks to the latest batch of new vendors. Started with 2 ius and slowly raised to 4 ius over a month or so just to experiment with how things felt.

During the course of this health phase I will be logging a short-term trial of @ZenithHealth Retatrutide injection pen for around a ~few weeks to evaluate and provide feedback on the product. I have used Retatrutide from numerous vendors extensively during the past phase and as such I have a good idea of what to expect from quality Reta. The product should arrive next week in term for the first week of this phase and I will be implementing it immediately.

Age: 29
Height: 184 cm
Starting weight: 94 kg
Goal weight: 90 kg


Special Supplements

Test E: 175 mg per week (daily pins)
Mast: 150 mg per week (daily pins)
GH: 3 ius per day
Reta: 3.8 mg per week split into Monday and Thursday doses.

Support Supplements

Vitamin C 1000 mg
Zinc 50 mg
Vitamin B3 500 mg
Hawthorn 800 mg
Fish oil 3 g
Telmisartan 80 mg


Training
Training program

Upper
Lower
Pull
Push
Legs

Upper and lower days tend to be lower volume and higher intensity with lower rep sets whereas the PPL days tend to have a little bit additional volume with higher rep sets. Base program taken from a Jeff Nippard program and modified to my liking & the equipment available in my home gym.

Weights, reps and sets are all logged per session in a google sheet. The training program I am using is based on a double progression, going to try my best to keep pushing the progression during the health phase where possible.

Experimenting with using chatgpt/llms to summarise daily workouts from the csv file to save time transcribing from the csv to the forum.

8000-10000 steps per day
3 moderate intensity cardio sessions per week

Diet

Goal: Aim is to cut down to 90 kg at a steady pace to be in a good place for the next growth phase and hold there till the health phase is finished.

Calorie target ~2000
P: 206
F: 46
C: 180

Typically aim to have around 4 meals per day but when time is limited meals are sometimes consolidated so they can be fit in where time allows whilst still hitting the calorie/macro goals per day. Chicken breast is the main protein source but I am aiming to add in a few additional red meat meals across the week where possible in addition to a few other things picked up from reading the vertical diet book as an experiment. Those additions would include baby carrots with most meals for additional fibre, cooked spinach, more red meat. I don’t think the recommendations are exactly world shattering but during the previous cutting phase I neglected micros and food variety a fair bit for the sake of keeping the food prep simple whilst balancing life/work with training/preparing all my meals. So this is an attempt to try and do a better job of addressing those issues.

Meals are typically scaffolded as such with exact values adjusted to fit the macro requirements per day:


Breakfast-ish meal
Oats
Mixed Berries
Yoghurt
Whey

Preworkout meal

Rice flour
Mixed Berries
Whey

Post workout / General meal

Chicken breast (oven baked, minimal avocado oil w/ seasoning)
Basmati Rice or Spud-lite potatoes
Broccoli / general mixed vegetables
Honey

Red meat meal

95/5 ground beef / kangaroo mince / kangaroo sizzle steak
Spud-lite potatoes
Broccoli / general mixed vegetables
Honey

Starting Photos
Taken from cut of end to present day.

 

[Dreamer]

Looking good man, should be a good log, you have put alot of planning and detail into it - how did you go with that test/eq ratio

 

[apolloau]

Looking good man, should be a good log, you have put alot of planning and detail into it - how did you go with that test/eq ratio

Cheers man, it's been quite the learning experience this year jumping into peds looking forward to putting it into action.

I think unfortunately I am genetically a heavy aromatiser, I had hoped that cutting down significantly would help but having around a 1:3 ratio of test to EQ was what kept my e2 in range (confirmed via blood test) and also symptomatically kept things at bay throughout the cutting phase.

 

[Dreamer]

Cheers man, it's been quite the learning experience this year jumping into peds looking forward to putting it into action.

I think unfortunately I am genetically a heavy aromatiser, I had hoped that cutting down significantly would help but having around a 1:3 ratio of test to EQ was what kept my e2 in range (confirmed via blood test) and also symptomatically kept things at bay throughout the cutting phase.

Wow you dont really hear that too often, at least you know this about yourself now, did you use LCMS testing?

 

[apolloau]

Wow you dont really hear that too often, at least you know this about yourself now, did you use LCMS testing?

Whatever instrument roid safe uses which I presume is probably liquid chromatagraphy as well.

It doesn't seem super common but I know some people like Jack Eagles and especially Alex Kent run low test and high AI alternative compounds e.g ~150 mg test and 600 primo in Alex's case.

I'm not really sure why this happens and I've tried other things to help like 50 mg Zinc daily as an attempt to curb aromatase enzyme activity (which I really don't think does anything from my experience) but short of EQ or an AI this is just how it panned out for me so far.

 

[HarleyGuy]

Health phase log

Brief introduction

Hi, this is a log of my health phase that I am aiming to run for 2-3 months or until blood work parameters return to reasonable/in-range values following my previous cutting phase. From August 20th to around December 16th I cut down from ~115 kilos to around 93 kilos and have since maintained around 93-95 kilos just to bridge across the holiday/Christmas break. Now that the holidays have mostly passed I’m going to transition into the health phase to help get things back in line to prepare for the next phase.

Cutting phase cycle was:
Test prop ~300 mg per week
EQ ~800 mg per week
Tren 70 mg per week for the majority of the phase before being bumped up to 140 mg per week,
Reta initially started with 2 mg per week before titrating up to 3.8 mg slowly over the course of the phase.

Additionally I added in gh for the first time with all the price decreases thanks to the latest batch of new vendors. Started with 2 ius and slowly raised to 4 ius over a month or so just to experiment with how things felt.

During the course of this health phase I will be logging a short-term trial of @ZenithHealth Retatrutide injection pen for around a ~few weeks to evaluate and provide feedback on the product. I have used Retatrutide from numerous vendors extensively during the past phase and as such I have a good idea of what to expect from quality Reta. The product should arrive next week in term for the first week of this phase and I will be implementing it immediately.

Age: 29
Height: 184 cm
Starting weight: 94 kg
Goal weight: 90 kg


Special Supplements

Test E: 175 mg per week (daily pins)
Mast: 150 mg per week (daily pins)
GH: 3 ius per day
Reta: 3.8 mg per week split into Monday and Thursday doses.

Support Supplements

Vitamin C 1000 mg
Zinc 50 mg
Vitamin B3 500 mg
Hawthorn 800 mg
Fish oil 3 g
Telmisartan 80 mg


Training
Training program

Upper
Lower
Pull
Push
Legs

Upper and lower days tend to be lower volume and higher intensity with lower rep sets whereas the PPL days tend to have a little bit additional volume with higher rep sets. Base program taken from a Jeff Nippard program and modified to my liking & the equipment available in my home gym.

Weights, reps and sets are all logged per session in a google sheet. The training program I am using is based on a double progression, going to try my best to keep pushing the progression during the health phase where possible.

Experimenting with using chatgpt/llms to summarise daily workouts from the csv file to save time transcribing from the csv to the forum.

8000-10000 steps per day
3 moderate intensity cardio sessions per week

Diet

Goal: Aim is to cut down to 90 kg at a steady pace to be in a good place for the next growth phase and hold there till the health phase is finished.

Calorie target ~2000
P: 206
F: 46
C: 180

Typically aim to have around 4 meals per day but when time is limited meals are sometimes consolidated so they can be fit in where time allows whilst still hitting the calorie/macro goals per day. Chicken breast is the main protein source but I am aiming to add in a few additional red meat meals across the week where possible in addition to a few other things picked up from reading the vertical diet book as an experiment. Those additions would include baby carrots with most meals for additional fibre, cooked spinach, more red meat. I don’t think the recommendations are exactly world shattering but during the previous cutting phase I neglected micros and food variety a fair bit for the sake of keeping the food prep simple whilst balancing life/work with training/preparing all my meals. So this is an attempt to try and do a better job of addressing those issues.

Meals are typically scaffolded as such with exact values adjusted to fit the macro requirements per day:


Breakfast-ish meal
Oats
Mixed Berries
Yoghurt
Whey

Preworkout meal

Rice flour
Mixed Berries
Whey

Post workout / General meal

Chicken breast (oven baked, minimal avocado oil w/ seasoning)
Basmati Rice or Spud-lite potatoes
Broccoli / general mixed vegetables
Honey

Red meat meal

95/5 ground beef / kangaroo mince / kangaroo sizzle steak
Spud-lite potatoes
Broccoli / general mixed vegetables
Honey

Starting Photos
Taken from cut of end to present day.

Great first log post brother and welcome to EVO logging! I see from your prior posts you mentioned @Capsule Corp Labs are you running their Test and Mast?

If you'd like a sample of some good log templates to present your diet/training/supps/PED's daily, or otherwise here are some examples... also, some tips on supplements and some good reading including our podcast episodes of which there is a topic on almost anything bodybuilding related.

Here are examples of LOG Journals you can choose to use as your template:
https://www.evolutionary.org/forums/threads/first-testosterone-cycle-log.104133/
https://www.evolutionary.org/forums/threads/sustanon-trenomast-deca-dbol-cycle-journal.105881/
https://www.evolutionary.org/forums/threads/s-gentz-2025-26-growth-phase-log-with-psl.106514/
https://www.evolutionary.org/forums...var-bpc157-beligas-pharmaqo-cycle-log.104843/
https://www.evolutionary.org/forums...g-log-sponsored-by-purity-source-labs.103669/
https://www.evolutionary.org/forums...erone-cycle-and-beginner-training-log.106310/
https://www.evolutionary.org/forums/threads/average-trt-back-to-savage-cycle-journal.106252
https://www.evolutionary.org/forums...-testosterone-masteron-primobolan-deca.105348
https://www.evolutionary.org/forums...odybuilding-log-masters-55-competitor.102611/
https://www.evolutionary.org/forums...ron-npp-tren-anadrol-log-to-stage-2025.102590

For your log for example: What are your supplements?
Apple Cider Vinegar with mother?
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

P.S. are you listening to our podcast? if not, you should. This podcast is about steroids, sarms, peptides, and bodybuilding:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

P.P.S. download our eBooks and learn more:
https://irongorillas.com



At age 29 do you want to have kids? I recommend becoming as learned as possible on steroids in this order:

1. PCT (after steroid usage how can you come off in a healthy way to get your natural test, hormones and HPTA back up and running)
2. Diet/Supps (we must see you have this dialed in with the proper macros and calories and supplements)
3. Training (we need to make sure you're training is consistent and proper)
4. Steroids (then, if you trust this forum which you should, we will get you squared away for a proper cycle suited and tailored to you)

 

[apolloau]

Special Supplements

Test E: ugloz
Mast P: raptor labs
Gh: raptor labs
Reta: Soon to be @ZenithHealth

 

[ZenithHealth]

Health phase log

Brief introduction

Hi, this is a log of my health phase that I am aiming to run for 2-3 months or until blood work parameters return to reasonable/in-range values following my previous cutting phase. From August 20th to around December 16th I cut down from ~115 kilos to around 93 kilos and have since maintained around 93-95 kilos just to bridge across the holiday/Christmas break. Now that the holidays have mostly passed I’m going to transition into the health phase to help get things back in line to prepare for the next phase.

Cutting phase cycle was:
Test prop ~300 mg per week
EQ ~800 mg per week
Tren 70 mg per week for the majority of the phase before being bumped up to 140 mg per week,
Reta initially started with 2 mg per week before titrating up to 3.8 mg slowly over the course of the phase.

Additionally I added in gh for the first time with all the price decreases thanks to the latest batch of new vendors. Started with 2 ius and slowly raised to 4 ius over a month or so just to experiment with how things felt.

During the course of this health phase I will be logging a short-term trial of @ZenithHealth Retatrutide injection pen for around a ~few weeks to evaluate and provide feedback on the product. I have used Retatrutide from numerous vendors extensively during the past phase and as such I have a good idea of what to expect from quality Reta. The product should arrive next week in term for the first week of this phase and I will be implementing it immediately.

Age: 29
Height: 184 cm
Starting weight: 94 kg
Goal weight: 90 kg


Special Supplements

Test E: 175 mg per week (daily pins)
Mast: 150 mg per week (daily pins)
GH: 3 ius per day
Reta: 3.8 mg per week split into Monday and Thursday doses.

Support Supplements

Vitamin C 1000 mg
Zinc 50 mg
Vitamin B3 500 mg
Hawthorn 800 mg
Fish oil 3 g
Telmisartan 80 mg


Training
Training program

Upper
Lower
Pull
Push
Legs

Upper and lower days tend to be lower volume and higher intensity with lower rep sets whereas the PPL days tend to have a little bit additional volume with higher rep sets. Base program taken from a Jeff Nippard program and modified to my liking & the equipment available in my home gym.

Weights, reps and sets are all logged per session in a google sheet. The training program I am using is based on a double progression, going to try my best to keep pushing the progression during the health phase where possible.

Experimenting with using chatgpt/llms to summarise daily workouts from the csv file to save time transcribing from the csv to the forum.

8000-10000 steps per day
3 moderate intensity cardio sessions per week

Diet

Goal: Aim is to cut down to 90 kg at a steady pace to be in a good place for the next growth phase and hold there till the health phase is finished.

Calorie target ~2000
P: 206
F: 46
C: 180

Typically aim to have around 4 meals per day but when time is limited meals are sometimes consolidated so they can be fit in where time allows whilst still hitting the calorie/macro goals per day. Chicken breast is the main protein source but I am aiming to add in a few additional red meat meals across the week where possible in addition to a few other things picked up from reading the vertical diet book as an experiment. Those additions would include baby carrots with most meals for additional fibre, cooked spinach, more red meat. I don’t think the recommendations are exactly world shattering but during the previous cutting phase I neglected micros and food variety a fair bit for the sake of keeping the food prep simple whilst balancing life/work with training/preparing all my meals. So this is an attempt to try and do a better job of addressing those issues.

Meals are typically scaffolded as such with exact values adjusted to fit the macro requirements per day:


Breakfast-ish meal
Oats
Mixed Berries
Yoghurt
Whey

Preworkout meal

Rice flour
Mixed Berries
Whey

Post workout / General meal

Chicken breast (oven baked, minimal avocado oil w/ seasoning)
Basmati Rice or Spud-lite potatoes
Broccoli / general mixed vegetables
Honey

Red meat meal

95/5 ground beef / kangaroo mince / kangaroo sizzle steak
Spud-lite potatoes
Broccoli / general mixed vegetables
Honey

Starting Photos
Taken from cut of end to present day.

Great physique brother, cant wait to see what you think!

 

[apolloau]

Day -1 (Health Phase starts next Monday)

Measurements

Weight: 94.7 kilos

Training

Chatgpt derived summary of todays leg day found below. Overall weights are progressing upwards, aiming for conservative 5% weight increases once I hit the top of the rep range for a given exercise. This was a brutal lesson from last week when I was overly ambitious and tried to increase the weight by five kilos for the pendulum squat and was fighting for my life from the first set. My home gym mostly has arsenal equipment and some of the pieces are quite good but the leg extension is not exactly my favourite, feels very brutal on the knees and there isn't a great deal of stretch on the lower end range of the movement.

Week 4 Leg Day summary (Legs — Hypertrophy Focus)​

(This is the workout titled “Legs (Hypertrophy Focus)” in Week 4.)

What you did in Week 4 (weights × reps)​

• Pendulum Squat: 62.5×9, 62.5×8, 62.5×8
• Lying Leg Curl: 54.5×12, 54.5×12
• DB Bulgarian Split Squat: 42.5×10, 42.5×7
• Leg Extension: 45.5×12, 45.5×13
• Machine Hip Adduction: 99.5×10, 99.5×8
• Machine Hip Abduction: 60×12, 60×10
• Standing Calf Raise: 163.5×12, 163.5×11

How that progressed vs Week 3 (and earlier)​

• Pendulum Squat
  • W4: 62.5×9/8/8 (3 sets)
  • W3: 65×7, 65×6 (2 sets)
  • Takeaway: Load slightly down, but reps way up + extra set added → big improvement in work capacity/volume on this movement.
  • Note: Week 1 shows “200×10” which doesn’t match Weeks 2–4 (looks like a different machine/loading system or a logging mismatch). The clean comparison is Weeks 2–4.
• Lying Leg Curl
  • W4: 54.5×12, 54.5×12
  • W3: 50×12, 50×12
  • Takeaway: +4.5 kg at the same reps → very clear progression.
• Smith Machine Split Squat (heel elevated)
  • W4: 42.5×10, 42.5×7
  • W3: 40×10, 40×10
  • Takeaway: Top set improved (heavier for same reps). Second set dropped in reps, which is normal when you push the load up—next step is to bring that 2nd set back up.
• Leg Extension
  • W4: 45.5×12, 45.5×13
  • W3: 45.5×12, 45.5×12
  • Takeaway: Same load, +1 rep → steady progression.
• Hip Adduction
  • W4: 99.5×10, 99.5×8
  • W3: 90×15 (only 1 set logged)
  • Takeaway: Heavier loading in W4 and you added another set. Reps are lower because load jumped, but overall this is still a progression.
• Hip Abduction
  • W4: 60×12, 60×10
  • W3: 60×15 (only 1 set logged)
  • Takeaway: Same weight, more total work (2 sets now). Next step is building those sets back toward the higher-rep target.
• Standing Calf Raise
  • W4: 163.5×12, 163.5×11
  • W3: 163.5×10, 163.5×10
  • Takeaway: Same load, +2 reps on set 1 and +1 rep on set 2 → great, clean double-progression.

As a bit of fun following the session I did a tabata workout on the rogue echo bike with the girlfriend.


Nutrition

Fortunately this is still pre-phase as the holidays, visiting family and other obligations has the meal timing and overall diet structure definitely out of whack at the moment. I'm not going to summarise the meals for today and tomorrow as it's still early but I will be meeting the macros and calories outlined in the initial post.

Special and Auxillary Supplements

Didn't outline this in the inital post but for the bridging period between the end of the cut and now I have been using a reduced dosage version of the cutting cycle as a slight experiment to see how lower doses felt and to see if I could still progress my weights/reps in the gym. Overall from the past month or so I have felt pretty good on a lower dose especially after taking tren out of the cycle. The additional calories added in on certain days due to a cheat meal here or there post cut also most likely played a role in this but for the next growth phase I am definitely going to try and be more conversative with doses and strictly focus on gym progression and allowing that to dictate when I raise the dose as opposed to arbitrary jumps.

• Test E: 0.1 mL (175 mg weekly dose)
• EQ: 0.15 mL (315 mg weekly dose)
• HGH: 3 ius

Regular vitamin and mineral supplements are as outlined in the introduction post, slightly redundant to write out every time I have a vitamin C tablet.

Posing room lighting also goes hard lol

 

[LevButlerov]

Health phase log

Brief introduction

Hi, this is a log of my health phase that I am aiming to run for 2-3 months or until blood work parameters return to reasonable/in-range values following my previous cutting phase. From August 20th to around December 16th I cut down from ~115 kilos to around 93 kilos and have since maintained around 93-95 kilos just to bridge across the holiday/Christmas break. Now that the holidays have mostly passed I’m going to transition into the health phase to help get things back in line to prepare for the next phase.

Cutting phase cycle was:
Test prop ~300 mg per week
EQ ~800 mg per week
Tren 70 mg per week for the majority of the phase before being bumped up to 140 mg per week,
Reta initially started with 2 mg per week before titrating up to 3.8 mg slowly over the course of the phase.

Additionally I added in gh for the first time with all the price decreases thanks to the latest batch of new vendors. Started with 2 ius and slowly raised to 4 ius over a month or so just to experiment with how things felt.

During the course of this health phase I will be logging a short-term trial of @ZenithHealth Retatrutide injection pen for around a ~few weeks to evaluate and provide feedback on the product. I have used Retatrutide from numerous vendors extensively during the past phase and as such I have a good idea of what to expect from quality Reta. The product should arrive next week in term for the first week of this phase and I will be implementing it immediately.

Age: 29
Height: 184 cm
Starting weight: 94 kg
Goal weight: 90 kg


Special Supplements

Test E: 175 mg per week (daily pins)
Mast: 150 mg per week (daily pins)
GH: 3 ius per day
Reta: 3.8 mg per week split into Monday and Thursday doses.

Support Supplements

Vitamin C 1000 mg
Zinc 50 mg
Vitamin B3 500 mg
Hawthorn 800 mg
Fish oil 3 g
Telmisartan 80 mg


Training
Training program

Upper
Lower
Pull
Push
Legs

Upper and lower days tend to be lower volume and higher intensity with lower rep sets whereas the PPL days tend to have a little bit additional volume with higher rep sets. Base program taken from a Jeff Nippard program and modified to my liking & the equipment available in my home gym.

Weights, reps and sets are all logged per session in a google sheet. The training program I am using is based on a double progression, going to try my best to keep pushing the progression during the health phase where possible.

Experimenting with using chatgpt/llms to summarise daily workouts from the csv file to save time transcribing from the csv to the forum.

8000-10000 steps per day
3 moderate intensity cardio sessions per week

Diet

Goal: Aim is to cut down to 90 kg at a steady pace to be in a good place for the next growth phase and hold there till the health phase is finished.

Calorie target ~2000
P: 206
F: 46
C: 180

Typically aim to have around 4 meals per day but when time is limited meals are sometimes consolidated so they can be fit in where time allows whilst still hitting the calorie/macro goals per day. Chicken breast is the main protein source but I am aiming to add in a few additional red meat meals across the week where possible in addition to a few other things picked up from reading the vertical diet book as an experiment. Those additions would include baby carrots with most meals for additional fibre, cooked spinach, more red meat. I don’t think the recommendations are exactly world shattering but during the previous cutting phase I neglected micros and food variety a fair bit for the sake of keeping the food prep simple whilst balancing life/work with training/preparing all my meals. So this is an attempt to try and do a better job of addressing those issues.

Meals are typically scaffolded as such with exact values adjusted to fit the macro requirements per day:


Breakfast-ish meal
Oats
Mixed Berries
Yoghurt
Whey

Preworkout meal

Rice flour
Mixed Berries
Whey

Post workout / General meal

Chicken breast (oven baked, minimal avocado oil w/ seasoning)
Basmati Rice or Spud-lite potatoes
Broccoli / general mixed vegetables
Honey

Red meat meal

95/5 ground beef / kangaroo mince / kangaroo sizzle steak
Spud-lite potatoes
Broccoli / general mixed vegetables
Honey

Starting Photos
Taken from cut of end to present day.

Day -1 (Health Phase starts next Monday)

Measurements

Weight: 94.7 kilos

Training

Chatgpt derived summary of todays leg day found below. Overall weights are progressing upwards, aiming for conservative 5% weight increases once I hit the top of the rep range for a given exercise. This was a brutal lesson from last week when I was overly ambitious and tried to increase the weight by five kilos for the pendulum squat and was fighting for my life from the first set. My home gym mostly has arsenal equipment and some of the pieces are quite good but the leg extension is not exactly my favourite, feels very brutal on the knees and there isn't a great deal of stretch on the lower end range of the movement.

Week 4 Leg Day summary (Legs — Hypertrophy Focus)​

(This is the workout titled “Legs (Hypertrophy Focus)” in Week 4.)

What you did in Week 4 (weights × reps)​

• Pendulum Squat: 62.5×9, 62.5×8, 62.5×8
• Lying Leg Curl: 54.5×12, 54.5×12
• DB Bulgarian Split Squat: 42.5×10, 42.5×7
• Leg Extension: 45.5×12, 45.5×13
• Machine Hip Adduction: 99.5×10, 99.5×8
• Machine Hip Abduction: 60×12, 60×10
• Standing Calf Raise: 163.5×12, 163.5×11

How that progressed vs Week 3 (and earlier)​

• Pendulum Squat
  • W4: 62.5×9/8/8 (3 sets)
  • W3: 65×7, 65×6 (2 sets)
  • Takeaway: Load slightly down, but reps way up + extra set added → big improvement in work capacity/volume on this movement.
  • Note: Week 1 shows “200×10” which doesn’t match Weeks 2–4 (looks like a different machine/loading system or a logging mismatch). The clean comparison is Weeks 2–4.
• Lying Leg Curl
  • W4: 54.5×12, 54.5×12
  • W3: 50×12, 50×12
  • Takeaway: +4.5 kg at the same reps → very clear progression.
• Smith Machine Split Squat (heel elevated)
  • W4: 42.5×10, 42.5×7
  • W3: 40×10, 40×10
  • Takeaway: Top set improved (heavier for same reps). Second set dropped in reps, which is normal when you push the load up—next step is to bring that 2nd set back up.
• Leg Extension
  • W4: 45.5×12, 45.5×13
  • W3: 45.5×12, 45.5×12
  • Takeaway: Same load, +1 rep → steady progression.
• Hip Adduction
  • W4: 99.5×10, 99.5×8
  • W3: 90×15 (only 1 set logged)
  • Takeaway: Heavier loading in W4 and you added another set. Reps are lower because load jumped, but overall this is still a progression.
• Hip Abduction
  • W4: 60×12, 60×10
  • W3: 60×15 (only 1 set logged)
  • Takeaway: Same weight, more total work (2 sets now). Next step is building those sets back toward the higher-rep target.
• Standing Calf Raise
  • W4: 163.5×12, 163.5×11
  • W3: 163.5×10, 163.5×10
  • Takeaway: Same load, +2 reps on set 1 and +1 rep on set 2 → great, clean double-progression.

As a bit of fun following the session I did a tabata workout on the rogue echo bike with the girlfriend.


Nutrition

Fortunately this is still pre-phase as the holidays, visiting family and other obligations has the meal timing and overall diet structure definitely out of whack at the moment. I'm not going to summarise the meals for today and tomorrow as it's still early but I will be meeting the macros and calories outlined in the initial post.

Special and Auxillary Supplements

Didn't outline this in the inital post but for the bridging period between the end of the cut and now I have been using a reduced dosage version of the cutting cycle as a slight experiment to see how lower doses felt and to see if I could still progress my weights/reps in the gym. Overall from the past month or so I have felt pretty good on a lower dose especially after taking tren out of the cycle. The additional calories added in on certain days due to a cheat meal here or there post cut also most likely played a role in this but for the next growth phase I am definitely going to try and be more conversative with doses and strictly focus on gym progression and allowing that to dictate when I raise the dose as opposed to arbitrary jumps.

• Test E: 0.1 mL (175 mg weekly dose)
• EQ: 0.15 mL (315 mg weekly dose)
• HGH: 3 ius

Regular vitamin and mineral supplements are as outlined in the introduction post, slightly redundant to write out every time I have a vitamin C tablet.

Posing room lighting also goes hard lol

Welcome back to the EVO family @apolloau happy you're logging again.

I would say a real health phase would be just test and hgh with reat imo no masteron

You're doing test masteron or test and EQ?

 

[Dreamer]

Welcome back to the EVO family @apolloau happy you're logging again.

I would say a real health phase would be just test and hgh with reat imo no masteron

You're doing test masteron or test and EQ?

Would agree with this @apolloau - Mast was quite rough on my lipids, not what you want on a health phase

 

[apolloau]

Welcome back to the EVO family @apolloau happy you're logging again.

I would say a real health phase would be just test and hgh with reat imo no masteron

You're doing test masteron or test and EQ?

Cheers.

Starting monday dropping EQ and adding the masteron.

I have gone back and forth on this as well, I have seen a number of logs / health phase cycles where they included a small dosage of masteron in for presumably some e2 side effect mitgation. My thought process was that I'm going to have to wait a while for the EQ to fade out so it's probably not going to make a huge difference having a small amount of mast in for the mean time. I have bloods scheduled for next week to have a preliminary idea of what my starting values are, my only concern with having it in is if it would prevent hdl levels from coming back to base line even at the lower dosage. Following this set of bloods I'll have another drawn in a month so it will be an interesting experiment atleast to see if 100 mg makes any meaningful difference anyway.

Will definitely take the advice into consideration though, cheers for the ideas.

 

[LevButlerov]

Cheers.

Starting monday dropping EQ and adding the masteron.

I have gone back and forth on this as well, I have seen a number of logs / health phase cycles where they included a small dosage of masteron in for presumably some e2 side effect mitgation. My thought process was that I'm going to have to wait a while for the EQ to fade out so it's probably not going to make a huge difference having a small amount of mast in for the mean time. I have bloods scheduled for next week to have a preliminary idea of what my starting values are, my only concern with having it in is if it would prevent hdl levels from coming back to base line even at the lower dosage. Following this set of bloods I'll have another drawn in a month so it will be an interesting experiment atleast to see if 100 mg makes any meaningful difference anyway.

Will definitely take the advice into consideration though, cheers for the ideas.

How about just starting test and hgh with retatrutide before we add anything?

 

[apolloau]

Retatrutide Prefilled Pen

A package from @ZenithHealth arrived today after a slight delay due to the Christmas/Boxing Day public holidays. Photos of the original packaging are attached below.


The pen is a 10 mg/mL (1 mL) pre-mixed solution with the cartridge pre-installed. I’ve had experience with other peptide pens, particularly when setting them up for people who are less needle/syringe inclined. I found this pre-installed setup significantly more convenient than reconstituting and transferring into cartridges—especially when setting up multiple pens. Each prefilled pen kit comes with four disposable needle tips, which should be enough, as the minimum dose listed on the package is 2.5 mg per week.


Typically, when you order Wegovy (semaglutide) or Mounjaro (tirzepatide) from a service like Juniper, the product arrives in sealed, chilled packaging (with ice packs). This is helpful if your local AusPost person likes to drop-kick your packages, or if you’re not home in time for delivery. A semi-recent interview with Peter “Magic” from Janoshik alluded to the idea that most peptides aren’t as fragile as people have been led to believe via “forum wisdom,” and that they’re actually quite resilient. With that in mind, I’m not particularly concerned about the lack of temperature control during shipping, but I will, of course, pay attention over the next few weeks and compare how potent this batch of retatrutide feels versus my previous experience.


Overall, the product and packaging quality is in line with what you’d expect from a service like Juniper. From what I’ve heard from someone who subscribes to that service, the pricing can escalate quite quickly. Although I’m not 100% certain on Juniper’s pricing structure, I imagine these prefilled products offer a similar experience while being more affordable for the average person.

 

[ZenithHealth]

Retatrutide Prefilled Pen

A package from @ZenithHealth arrived today after a slight delay due to the Christmas/Boxing Day public holidays. Photos of the original packaging are attached below.


The pen is a 10 mg/mL (1 mL) pre-mixed solution with the cartridge pre-installed. I’ve had experience with other peptide pens, particularly when setting them up for people who are less needle/syringe inclined. I found this pre-installed setup significantly more convenient than reconstituting and transferring into cartridges—especially when setting up multiple pens. Each prefilled pen kit comes with four disposable needle tips, which should be enough, as the minimum dose listed on the package is 2.5 mg per week.


Typically, when you order Wegovy (semaglutide) or Mounjaro (tirzepatide) from a service like Juniper, the product arrives in sealed, chilled packaging (with ice packs). This is helpful if your local AusPost person likes to drop-kick your packages, or if you’re not home in time for delivery. A semi-recent interview with Peter “Magic” from Janoshik alluded to the idea that most peptides aren’t as fragile as people have been led to believe via “forum wisdom,” and that they’re actually quite resilient. With that in mind, I’m not particularly concerned about the lack of temperature control during shipping, but I will, of course, pay attention over the next few weeks and compare how potent this batch of retatrutide feels versus my previous experience.


Overall, the product and packaging quality is in line with what you’d expect from a service like Juniper. From what I’ve heard from someone who subscribes to that service, the pricing can escalate quite quickly. Although I’m not 100% certain on Juniper’s pricing structure, I imagine these prefilled products offer a similar experience while being more affordable for the average person.

Love the detailed run through, cant wait to see what you think brother

 

[LevButlerov]

Retatrutide Prefilled Pen

A package from @ZenithHealth arrived today after a slight delay due to the Christmas/Boxing Day public holidays. Photos of the original packaging are attached below.


The pen is a 10 mg/mL (1 mL) pre-mixed solution with the cartridge pre-installed. I’ve had experience with other peptide pens, particularly when setting them up for people who are less needle/syringe inclined. I found this pre-installed setup significantly more convenient than reconstituting and transferring into cartridges—especially when setting up multiple pens. Each prefilled pen kit comes with four disposable needle tips, which should be enough, as the minimum dose listed on the package is 2.5 mg per week.


Typically, when you order Wegovy (semaglutide) or Mounjaro (tirzepatide) from a service like Juniper, the product arrives in sealed, chilled packaging (with ice packs). This is helpful if your local AusPost person likes to drop-kick your packages, or if you’re not home in time for delivery. A semi-recent interview with Peter “Magic” from Janoshik alluded to the idea that most peptides aren’t as fragile as people have been led to believe via “forum wisdom,” and that they’re actually quite resilient. With that in mind, I’m not particularly concerned about the lack of temperature control during shipping, but I will, of course, pay attention over the next few weeks and compare how potent this batch of retatrutide feels versus my previous experience.


Overall, the product and packaging quality is in line with what you’d expect from a service like Juniper. From what I’ve heard from someone who subscribes to that service, the pricing can escalate quite quickly. Although I’m not 100% certain on Juniper’s pricing structure, I imagine these prefilled products offer a similar experience while being more affordable for the average person.

I love to see pens for retatrutide, I think this might be the 2nd one I've seen so far ever, very nice to see this @ZenithHealth PRO!

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

 

[Pigsy]

I love to see pens for retatrutide, I think this might be the 2nd one I've seen so far ever, very nice to see this @ZenithHealth PRO!

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

I just do my own pens.

 

[LevButlerov]

I just do my own pens.

You're a pro @Pigsy

 

[Dreamer]

I love to see pens for retatrutide, I think this might be the 2nd one I've seen so far ever, very nice to see this @ZenithHealth PRO!

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

Brings a real professional feel to it, and breaks down a significant barrier for some

 

[apolloau]

Day 1

Measurements

95.9 kilos

Weight has gone up since the end of the cut (~93 kilos) thanks to Christmas events/family dinners/loosened diet, visually not looking too much softer yet but very ready to lock in the nutrition again now that the events have all passed.

Meal 1

Oats 60 grams
Honey 20 grams
Mixed berries 50 grams
Whey 2 scoops ~49 grams of protein equiv

Meal 2
Yoghurt (yopro) 300 grams
Granola 50 g

Meal 3

Chicken breast (baked) 250 grams
Spudlite potatoes 250 grams
Mixed vegetables 100 grams

***
Final Family Dinner
***

Ideally this is the last day of off plan meals, not going to be too stressed over half an off plan day given its the holidays and I have plenty of time to get down to 90 kilo, which is a largely arbitrary goal regardless.

Special Supplements

Test e 25 mg (175 mg weekly)
Mast p 15 mg (105 mg weekly)
Reta 2.5 mg (2.5 mg weekly)
GH 4 iu

Normally I would split the Reta dose into two injections given Monday and Thursday of every week. I have used this approach since I first started with Retatrutide but given the limited number of peptide pen tips for the next four weeks I will switch to the singular bolus dose.

Training

LLM/chatgpt summary of training progression posted below. Overall fairly happy with todays training session, weights are still progressing upwards and everything is feeling pretty good. I have been dealing with a fairly annoying case of Golfer's elbow for the past few weeks, fortunately this isn't really hindering training its just slight discomfort during the early warm up sets. Need to look into exercises/stretches etc to help alleviate this.

How you’ve progressed (Weeks 1 → 5)

45° Incline Dumbbell Press

• W1: 40×10 / 40×7 → W2: 42.5×10 / 42.5×6 → W3: 42.5×5 / 40×5 / 37.5×8 → W4: 45×7 / 45×6 / 45×5 → W5: 45×8 / 45×8 / 45×8
  Big win this week: same load as W4 but more reps across all sets (and higher total work).
  

Pec dec

• W1: — → W2: 81.5×10 / 81.5×10 → W3: 86×10 / 86×10 → W4: 86×10 / 90.5×8 / 90.5×6 → W5: 90.5×9 / 90.5×8
  Trend: steady load increases; W5 is heavier and solid reps, but less total volume vs W4 (fewer sets logged).
  

Neutral grip pull down (arsenal)

• W1: 77×12 / 81.5×8 / 81.5×6 → W2: 37.5×8 / 37.5×8 → W3: 37.5×10 / 37.5×10 / 37.5×12 → W4: 40×8 / 40×7 / 40×7 → W5: 40×10 / 40×10 / 40×6
  Note: Week 1 looks like it may have been logged on a different setup/scale (assistance vs external load). From W2 onward it’s consistent, and you’ve improved the top-end reps at 40 this week.
  

Lateral Raise Machine

• W1: 41×6 / 41×6 → W2: 41×7 / 41×8 → W3: 45.5×10 / 45.5×10 → W4: 54.5×10 / 54.5×10 → W5: 54.5×10 / 62.5×5
  Trend: strong upward progression. W5 shows a heavier top attempt, but if you’re keeping it strict to 8–10 reps, 62.5 is probably a step too far right now.
  

Chest Supported Row

• W1: 20×10 / 20×10 → W2: 30×8 → W3: 30×8 / 30×10 → W4: 32.5×8 / 32.5×8 → W5: 35×6 / 35×7
  Trend: load is climbing. This week is heavier but reps dipped slightly—still within the 6–8 target.
  

Overhead Cable Triceps Extension (Bar)

• W1: 50×8 / 50×7 → W2: 63.5×10 / 63.5×10 → W3: 68×10 / 68×15 → W4: 77×10 / 77×11 → W5: 86×10 / 86×8
  Trend: clear strength jump over the block; W5 is a meaningful load increase vs W4.
  

Incline Dumbbell Curl

• W1: 17.5×15 → W2: 20×8 / 20×8 → W3: 20×10 / 20×7 → W4: 20×10 / 20×10 → W5: 22.5×10 / 22.5×9
  Trend: steady improvement; W5 is up in load while staying in/near the rep range.

 

[apolloau]

Day 1 Addendum

First use of the @ZenithHealth Retatrutide pen.

Using the pen should feel familiar to anyone who has used a peptide pen before, but one small detail I really appreciated was the click-to-mg notation printed on the packaging. If you’re using multiple peptides especially ones that require different dilution ratios and you find it hard to keep track, or if you’re buying this for your wife, girlfriend, or a family member, this detail can save time by reducing the need to remind people or constantly consult a peptide calculator site.

With the borderline price-gouging practices of some current GLP-1 services in Australia, and as these products become even more mainstream, I think there’s going to be huge demand for accessible, easy-to-use options. Small touches like this might make it easier for some people to make the leap from those services to the “forum dark side.”

 

[LevButlerov]

Day 1

Measurements

95.9 kilos

Weight has gone up since the end of the cut (~93 kilos) thanks to Christmas events/family dinners/loosened diet, visually not looking too much softer yet but very ready to lock in the nutrition again now that the events have all passed.

Meal 1

Oats 60 grams
Honey 20 grams
Mixed berries 50 grams
Whey 2 scoops ~49 grams of protein equiv

Meal 2
Yoghurt (yopro) 300 grams
Granola 50 g

Meal 3

Chicken breast (baked) 250 grams
Spudlite potatoes 250 grams
Mixed vegetables 100 grams

***
Final Family Dinner
***

Ideally this is the last day of off plan meals, not going to be too stressed over half an off plan day given its the holidays and I have plenty of time to get down to 90 kilo, which is a largely arbitrary goal regardless.

Special Supplements

Test e 25 mg (175 mg weekly)
Mast p 15 mg (105 mg weekly)
Reta 2.5 mg (2.5 mg weekly)
GH 4 iu

Normally I would split the Reta dose into two injections given Monday and Thursday of every week. I have used this approach since I first started with Retatrutide but given the limited number of peptide pen tips for the next four weeks I will switch to the singular bolus dose.

Training

LLM/chatgpt summary of training progression posted below. Overall fairly happy with todays training session, weights are still progressing upwards and everything is feeling pretty good. I have been dealing with a fairly annoying case of Golfer's elbow for the past few weeks, fortunately this isn't really hindering training its just slight discomfort during the early warm up sets. Need to look into exercises/stretches etc to help alleviate this.

How you’ve progressed (Weeks 1 → 5)

45° Incline Dumbbell Press

• W1: 40×10 / 40×7 → W2: 42.5×10 / 42.5×6 → W3: 42.5×5 / 40×5 / 37.5×8 → W4: 45×7 / 45×6 / 45×5 → W5: 45×8 / 45×8 / 45×8
  Big win this week: same load as W4 but more reps across all sets (and higher total work).

Pec dec

• W1: — → W2: 81.5×10 / 81.5×10 → W3: 86×10 / 86×10 → W4: 86×10 / 90.5×8 / 90.5×6 → W5: 90.5×9 / 90.5×8
  Trend: steady load increases; W5 is heavier and solid reps, but less total volume vs W4 (fewer sets logged).

Neutral grip pull down (arsenal)

• W1: 77×12 / 81.5×8 / 81.5×6 → W2: 37.5×8 / 37.5×8 → W3: 37.5×10 / 37.5×10 / 37.5×12 → W4: 40×8 / 40×7 / 40×7 → W5: 40×10 / 40×10 / 40×6
  Note: Week 1 looks like it may have been logged on a different setup/scale (assistance vs external load). From W2 onward it’s consistent, and you’ve improved the top-end reps at 40 this week.

Lateral Raise Machine

• W1: 41×6 / 41×6 → W2: 41×7 / 41×8 → W3: 45.5×10 / 45.5×10 → W4: 54.5×10 / 54.5×10 → W5: 54.5×10 / 62.5×5
  Trend: strong upward progression. W5 shows a heavier top attempt, but if you’re keeping it strict to 8–10 reps, 62.5 is probably a step too far right now.

Chest Supported Row

• W1: 20×10 / 20×10 → W2: 30×8 → W3: 30×8 / 30×10 → W4: 32.5×8 / 32.5×8 → W5: 35×6 / 35×7
  Trend: load is climbing. This week is heavier but reps dipped slightly—still within the 6–8 target.

Overhead Cable Triceps Extension (Bar)

• W1: 50×8 / 50×7 → W2: 63.5×10 / 63.5×10 → W3: 68×10 / 68×15 → W4: 77×10 / 77×11 → W5: 86×10 / 86×8
  Trend: clear strength jump over the block; W5 is a meaningful load increase vs W4.

Incline Dumbbell Curl

• W1: 17.5×15 → W2: 20×8 / 20×8 → W3: 20×10 / 20×7 → W4: 20×10 / 20×10 → W5: 22.5×10 / 22.5×9
  Trend: steady improvement; W5 is up in load while staying in/near the rep range.

Good days really pushing it on the volume and make sure you keep your protein high and strong @apolloau

Day 1 Addendum

First use of the @ZenithHealth Retatrutide pen.

Using the pen should feel familiar to anyone who has used a peptide pen before, but one small detail I really appreciated was the click-to-mg notation printed on the packaging. If you’re using multiple peptides especially ones that require different dilution ratios and you find it hard to keep track, or if you’re buying this for your wife, girlfriend, or a family member, this detail can save time by reducing the need to remind people or constantly consult a peptide calculator site.

With the borderline price-gouging practices of some current GLP-1 services in Australia, and as these products become even more mainstream, I think there’s going to be huge demand for accessible, easy-to-use options. Small touches like this might make it easier for some people to make the leap from those services to the “forum dark side.”

click to mg is really the easy way to do it with pens imo

 

[Mobster]

Lots using the 'health phase' term. Key here is to NOT instantly go back hard as soon as numbers are good.

 

[stevesmi]

Health phase log

Brief introduction

Hi, this is a log of my health phase that I am aiming to run for 2-3 months or until blood work parameters return to reasonable/in-range values following my previous cutting phase. From August 20th to around December 16th I cut down from ~115 kilos to around 93 kilos and have since maintained around 93-95 kilos just to bridge across the holiday/Christmas break. Now that the holidays have mostly passed I’m going to transition into the health phase to help get things back in line to prepare for the next phase.

Cutting phase cycle was:
Test prop ~300 mg per week
EQ ~800 mg per week
Tren 70 mg per week for the majority of the phase before being bumped up to 140 mg per week,
Reta initially started with 2 mg per week before titrating up to 3.8 mg slowly over the course of the phase.

Additionally I added in gh for the first time with all the price decreases thanks to the latest batch of new vendors. Started with 2 ius and slowly raised to 4 ius over a month or so just to experiment with how things felt.

During the course of this health phase I will be logging a short-term trial of @ZenithHealth Retatrutide injection pen for around a ~few weeks to evaluate and provide feedback on the product. I have used Retatrutide from numerous vendors extensively during the past phase and as such I have a good idea of what to expect from quality Reta. The product should arrive next week in term for the first week of this phase and I will be implementing it immediately.

Age: 29
Height: 184 cm
Starting weight: 94 kg
Goal weight: 90 kg


Special Supplements

Test E: 175 mg per week (daily pins)
Mast: 150 mg per week (daily pins)
GH: 3 ius per day
Reta: 3.8 mg per week split into Monday and Thursday doses.

Support Supplements

Vitamin C 1000 mg
Zinc 50 mg
Vitamin B3 500 mg
Hawthorn 800 mg
Fish oil 3 g
Telmisartan 80 mg


Training
Training program

Upper
Lower
Pull
Push
Legs

Upper and lower days tend to be lower volume and higher intensity with lower rep sets whereas the PPL days tend to have a little bit additional volume with higher rep sets. Base program taken from a Jeff Nippard program and modified to my liking & the equipment available in my home gym.

Weights, reps and sets are all logged per session in a google sheet. The training program I am using is based on a double progression, going to try my best to keep pushing the progression during the health phase where possible.

Experimenting with using chatgpt/llms to summarise daily workouts from the csv file to save time transcribing from the csv to the forum.

8000-10000 steps per day
3 moderate intensity cardio sessions per week

Diet

Goal: Aim is to cut down to 90 kg at a steady pace to be in a good place for the next growth phase and hold there till the health phase is finished.

Calorie target ~2000
P: 206
F: 46
C: 180

Typically aim to have around 4 meals per day but when time is limited meals are sometimes consolidated so they can be fit in where time allows whilst still hitting the calorie/macro goals per day. Chicken breast is the main protein source but I am aiming to add in a few additional red meat meals across the week where possible in addition to a few other things picked up from reading the vertical diet book as an experiment. Those additions would include baby carrots with most meals for additional fibre, cooked spinach, more red meat. I don’t think the recommendations are exactly world shattering but during the previous cutting phase I neglected micros and food variety a fair bit for the sake of keeping the food prep simple whilst balancing life/work with training/preparing all my meals. So this is an attempt to try and do a better job of addressing those issues.

Meals are typically scaffolded as such with exact values adjusted to fit the macro requirements per day:


Breakfast-ish meal
Oats
Mixed Berries
Yoghurt
Whey

Preworkout meal

Rice flour
Mixed Berries
Whey

Post workout / General meal

Chicken breast (oven baked, minimal avocado oil w/ seasoning)
Basmati Rice or Spud-lite potatoes
Broccoli / general mixed vegetables
Honey

Red meat meal

95/5 ground beef / kangaroo mince / kangaroo sizzle steak
Spud-lite potatoes
Broccoli / general mixed vegetables
Honey

Starting Photos
Taken from cut of end to present day.

@apolloau looking really good overall on this. I like the chicken breasts and rice and the broccoli mixed in with vegetables. You're not going to go wrong. In fact, I just cooked myself some broccoli yesterday. I'm going to have it today with some steak.

 

[ROIDDERS]

Health phase log

Brief introduction

Hi, this is a log of my health phase that I am aiming to run for 2-3 months or until blood work parameters return to reasonable/in-range values following my previous cutting phase. From August 20th to around December 16th I cut down from ~115 kilos to around 93 kilos and have since maintained around 93-95 kilos just to bridge across the holiday/Christmas break. Now that the holidays have mostly passed I’m going to transition into the health phase to help get things back in line to prepare for the next phase.

Cutting phase cycle was:
Test prop ~300 mg per week
EQ ~800 mg per week
Tren 70 mg per week for the majority of the phase before being bumped up to 140 mg per week,
Reta initially started with 2 mg per week before titrating up to 3.8 mg slowly over the course of the phase.

Additionally I added in gh for the first time with all the price decreases thanks to the latest batch of new vendors. Started with 2 ius and slowly raised to 4 ius over a month or so just to experiment with how things felt.

During the course of this health phase I will be logging a short-term trial of @ZenithHealth Retatrutide injection pen for around a ~few weeks to evaluate and provide feedback on the product. I have used Retatrutide from numerous vendors extensively during the past phase and as such I have a good idea of what to expect from quality Reta. The product should arrive next week in term for the first week of this phase and I will be implementing it immediately.

Age: 29
Height: 184 cm
Starting weight: 94 kg
Goal weight: 90 kg


Special Supplements

Test E: 175 mg per week (daily pins)
Mast: 150 mg per week (daily pins)
GH: 3 ius per day
Reta: 3.8 mg per week split into Monday and Thursday doses.

Support Supplements

Vitamin C 1000 mg
Zinc 50 mg
Vitamin B3 500 mg
Hawthorn 800 mg
Fish oil 3 g
Telmisartan 80 mg


Training
Training program

Upper
Lower
Pull
Push
Legs

Upper and lower days tend to be lower volume and higher intensity with lower rep sets whereas the PPL days tend to have a little bit additional volume with higher rep sets. Base program taken from a Jeff Nippard program and modified to my liking & the equipment available in my home gym.

Weights, reps and sets are all logged per session in a google sheet. The training program I am using is based on a double progression, going to try my best to keep pushing the progression during the health phase where possible.

Experimenting with using chatgpt/llms to summarise daily workouts from the csv file to save time transcribing from the csv to the forum.

8000-10000 steps per day
3 moderate intensity cardio sessions per week

Diet

Goal: Aim is to cut down to 90 kg at a steady pace to be in a good place for the next growth phase and hold there till the health phase is finished.

Calorie target ~2000
P: 206
F: 46
C: 180

Typically aim to have around 4 meals per day but when time is limited meals are sometimes consolidated so they can be fit in where time allows whilst still hitting the calorie/macro goals per day. Chicken breast is the main protein source but I am aiming to add in a few additional red meat meals across the week where possible in addition to a few other things picked up from reading the vertical diet book as an experiment. Those additions would include baby carrots with most meals for additional fibre, cooked spinach, more red meat. I don’t think the recommendations are exactly world shattering but during the previous cutting phase I neglected micros and food variety a fair bit for the sake of keeping the food prep simple whilst balancing life/work with training/preparing all my meals. So this is an attempt to try and do a better job of addressing those issues.

Meals are typically scaffolded as such with exact values adjusted to fit the macro requirements per day:


Breakfast-ish meal
Oats
Mixed Berries
Yoghurt
Whey

Preworkout meal

Rice flour
Mixed Berries
Whey

Post workout / General meal

Chicken breast (oven baked, minimal avocado oil w/ seasoning)
Basmati Rice or Spud-lite potatoes
Broccoli / general mixed vegetables
Honey

Red meat meal

95/5 ground beef / kangaroo mince / kangaroo sizzle steak
Spud-lite potatoes
Broccoli / general mixed vegetables
Honey

Starting Photos
Taken from cut of end to present day.

Good job on the pre-workout meal, and good job on the post-workout meal as well. I like the chicken breasts, rice, and broccoli. These are good. @apolloau

 

[2Thick]

Day 1

Measurements

95.9 kilos

Weight has gone up since the end of the cut (~93 kilos) thanks to Christmas events/family dinners/loosened diet, visually not looking too much softer yet but very ready to lock in the nutrition again now that the events have all passed.

Meal 1

Oats 60 grams
Honey 20 grams
Mixed berries 50 grams
Whey 2 scoops ~49 grams of protein equiv

Meal 2
Yoghurt (yopro) 300 grams
Granola 50 g

Meal 3

Chicken breast (baked) 250 grams
Spudlite potatoes 250 grams
Mixed vegetables 100 grams

***
Final Family Dinner
***

Ideally this is the last day of off plan meals, not going to be too stressed over half an off plan day given its the holidays and I have plenty of time to get down to 90 kilo, which is a largely arbitrary goal regardless.

Special Supplements

Test e 25 mg (175 mg weekly)
Mast p 15 mg (105 mg weekly)
Reta 2.5 mg (2.5 mg weekly)
GH 4 iu

Normally I would split the Reta dose into two injections given Monday and Thursday of every week. I have used this approach since I first started with Retatrutide but given the limited number of peptide pen tips for the next four weeks I will switch to the singular bolus dose.

Training

LLM/chatgpt summary of training progression posted below. Overall fairly happy with todays training session, weights are still progressing upwards and everything is feeling pretty good. I have been dealing with a fairly annoying case of Golfer's elbow for the past few weeks, fortunately this isn't really hindering training its just slight discomfort during the early warm up sets. Need to look into exercises/stretches etc to help alleviate this.

How you’ve progressed (Weeks 1 → 5)

45° Incline Dumbbell Press

• W1: 40×10 / 40×7 → W2: 42.5×10 / 42.5×6 → W3: 42.5×5 / 40×5 / 37.5×8 → W4: 45×7 / 45×6 / 45×5 → W5: 45×8 / 45×8 / 45×8
  Big win this week: same load as W4 but more reps across all sets (and higher total work).

Pec dec

• W1: — → W2: 81.5×10 / 81.5×10 → W3: 86×10 / 86×10 → W4: 86×10 / 90.5×8 / 90.5×6 → W5: 90.5×9 / 90.5×8
  Trend: steady load increases; W5 is heavier and solid reps, but less total volume vs W4 (fewer sets logged).

Neutral grip pull down (arsenal)

• W1: 77×12 / 81.5×8 / 81.5×6 → W2: 37.5×8 / 37.5×8 → W3: 37.5×10 / 37.5×10 / 37.5×12 → W4: 40×8 / 40×7 / 40×7 → W5: 40×10 / 40×10 / 40×6
  Note: Week 1 looks like it may have been logged on a different setup/scale (assistance vs external load). From W2 onward it’s consistent, and you’ve improved the top-end reps at 40 this week.

Lateral Raise Machine

• W1: 41×6 / 41×6 → W2: 41×7 / 41×8 → W3: 45.5×10 / 45.5×10 → W4: 54.5×10 / 54.5×10 → W5: 54.5×10 / 62.5×5
  Trend: strong upward progression. W5 shows a heavier top attempt, but if you’re keeping it strict to 8–10 reps, 62.5 is probably a step too far right now.

Chest Supported Row

• W1: 20×10 / 20×10 → W2: 30×8 → W3: 30×8 / 30×10 → W4: 32.5×8 / 32.5×8 → W5: 35×6 / 35×7
  Trend: load is climbing. This week is heavier but reps dipped slightly—still within the 6–8 target.

Overhead Cable Triceps Extension (Bar)

• W1: 50×8 / 50×7 → W2: 63.5×10 / 63.5×10 → W3: 68×10 / 68×15 → W4: 77×10 / 77×11 → W5: 86×10 / 86×8
  Trend: clear strength jump over the block; W5 is a meaningful load increase vs W4.

Incline Dumbbell Curl

• W1: 17.5×15 → W2: 20×8 / 20×8 → W3: 20×10 / 20×7 → W4: 20×10 / 20×10 → W5: 22.5×10 / 22.5×9
  Trend: steady improvement; W5 is up in load while staying in/near the rep range.

Nice job on these different exercises. @apolloau the repetitions and the sets look fantastic. I also have a deep love for the peck deck after my gym put one in.

 

[Ulter]

Day 1

Measurements

95.9 kilos

Weight has gone up since the end of the cut (~93 kilos) thanks to Christmas events/family dinners/loosened diet, visually not looking too much softer yet but very ready to lock in the nutrition again now that the events have all passed.

Meal 1

Oats 60 grams
Honey 20 grams
Mixed berries 50 grams
Whey 2 scoops ~49 grams of protein equiv

Meal 2
Yoghurt (yopro) 300 grams
Granola 50 g

Meal 3

Chicken breast (baked) 250 grams
Spudlite potatoes 250 grams
Mixed vegetables 100 grams

***
Final Family Dinner
***

Ideally this is the last day of off plan meals, not going to be too stressed over half an off plan day given its the holidays and I have plenty of time to get down to 90 kilo, which is a largely arbitrary goal regardless.

Special Supplements

Test e 25 mg (175 mg weekly)
Mast p 15 mg (105 mg weekly)
Reta 2.5 mg (2.5 mg weekly)
GH 4 iu

Normally I would split the Reta dose into two injections given Monday and Thursday of every week. I have used this approach since I first started with Retatrutide but given the limited number of peptide pen tips for the next four weeks I will switch to the singular bolus dose.

Training

LLM/chatgpt summary of training progression posted below. Overall fairly happy with todays training session, weights are still progressing upwards and everything is feeling pretty good. I have been dealing with a fairly annoying case of Golfer's elbow for the past few weeks, fortunately this isn't really hindering training its just slight discomfort during the early warm up sets. Need to look into exercises/stretches etc to help alleviate this.

How you’ve progressed (Weeks 1 → 5)

45° Incline Dumbbell Press

• W1: 40×10 / 40×7 → W2: 42.5×10 / 42.5×6 → W3: 42.5×5 / 40×5 / 37.5×8 → W4: 45×7 / 45×6 / 45×5 → W5: 45×8 / 45×8 / 45×8
  Big win this week: same load as W4 but more reps across all sets (and higher total work).

Pec dec

• W1: — → W2: 81.5×10 / 81.5×10 → W3: 86×10 / 86×10 → W4: 86×10 / 90.5×8 / 90.5×6 → W5: 90.5×9 / 90.5×8
  Trend: steady load increases; W5 is heavier and solid reps, but less total volume vs W4 (fewer sets logged).

Neutral grip pull down (arsenal)

• W1: 77×12 / 81.5×8 / 81.5×6 → W2: 37.5×8 / 37.5×8 → W3: 37.5×10 / 37.5×10 / 37.5×12 → W4: 40×8 / 40×7 / 40×7 → W5: 40×10 / 40×10 / 40×6
  Note: Week 1 looks like it may have been logged on a different setup/scale (assistance vs external load). From W2 onward it’s consistent, and you’ve improved the top-end reps at 40 this week.

Lateral Raise Machine

• W1: 41×6 / 41×6 → W2: 41×7 / 41×8 → W3: 45.5×10 / 45.5×10 → W4: 54.5×10 / 54.5×10 → W5: 54.5×10 / 62.5×5
  Trend: strong upward progression. W5 shows a heavier top attempt, but if you’re keeping it strict to 8–10 reps, 62.5 is probably a step too far right now.

Chest Supported Row

• W1: 20×10 / 20×10 → W2: 30×8 → W3: 30×8 / 30×10 → W4: 32.5×8 / 32.5×8 → W5: 35×6 / 35×7
  Trend: load is climbing. This week is heavier but reps dipped slightly—still within the 6–8 target.

Overhead Cable Triceps Extension (Bar)

• W1: 50×8 / 50×7 → W2: 63.5×10 / 63.5×10 → W3: 68×10 / 68×15 → W4: 77×10 / 77×11 → W5: 86×10 / 86×8
  Trend: clear strength jump over the block; W5 is a meaningful load increase vs W4.

Incline Dumbbell Curl

• W1: 17.5×15 → W2: 20×8 / 20×8 → W3: 20×10 / 20×7 → W4: 20×10 / 20×10 → W5: 22.5×10 / 22.5×9
  Trend: steady improvement; W5 is up in load while staying in/near the rep range.

@apolloau neutral grip pull-down is a good one. That's some good volume that you're doing on it. I like how you add in the notes and the trends to your exercises. That's pretty cool stuff.

 

[waggat]

Day 1

Measurements

95.9 kilos

Weight has gone up since the end of the cut (~93 kilos) thanks to Christmas events/family dinners/loosened diet, visually not looking too much softer yet but very ready to lock in the nutrition again now that the events have all passed.

Meal 1

Oats 60 grams
Honey 20 grams
Mixed berries 50 grams
Whey 2 scoops ~49 grams of protein equiv

Meal 2
Yoghurt (yopro) 300 grams
Granola 50 g

Meal 3

Chicken breast (baked) 250 grams
Spudlite potatoes 250 grams
Mixed vegetables 100 grams

***
Final Family Dinner
***

Ideally this is the last day of off plan meals, not going to be too stressed over half an off plan day given its the holidays and I have plenty of time to get down to 90 kilo, which is a largely arbitrary goal regardless.

Special Supplements

Test e 25 mg (175 mg weekly)
Mast p 15 mg (105 mg weekly)
Reta 2.5 mg (2.5 mg weekly)
GH 4 iu

Normally I would split the Reta dose into two injections given Monday and Thursday of every week. I have used this approach since I first started with Retatrutide but given the limited number of peptide pen tips for the next four weeks I will switch to the singular bolus dose.

Training

LLM/chatgpt summary of training progression posted below. Overall fairly happy with todays training session, weights are still progressing upwards and everything is feeling pretty good. I have been dealing with a fairly annoying case of Golfer's elbow for the past few weeks, fortunately this isn't really hindering training its just slight discomfort during the early warm up sets. Need to look into exercises/stretches etc to help alleviate this.

How you’ve progressed (Weeks 1 → 5)

45° Incline Dumbbell Press

• W1: 40×10 / 40×7 → W2: 42.5×10 / 42.5×6 → W3: 42.5×5 / 40×5 / 37.5×8 → W4: 45×7 / 45×6 / 45×5 → W5: 45×8 / 45×8 / 45×8
  Big win this week: same load as W4 but more reps across all sets (and higher total work).

Pec dec

• W1: — → W2: 81.5×10 / 81.5×10 → W3: 86×10 / 86×10 → W4: 86×10 / 90.5×8 / 90.5×6 → W5: 90.5×9 / 90.5×8
  Trend: steady load increases; W5 is heavier and solid reps, but less total volume vs W4 (fewer sets logged).

Neutral grip pull down (arsenal)

• W1: 77×12 / 81.5×8 / 81.5×6 → W2: 37.5×8 / 37.5×8 → W3: 37.5×10 / 37.5×10 / 37.5×12 → W4: 40×8 / 40×7 / 40×7 → W5: 40×10 / 40×10 / 40×6
  Note: Week 1 looks like it may have been logged on a different setup/scale (assistance vs external load). From W2 onward it’s consistent, and you’ve improved the top-end reps at 40 this week.

Lateral Raise Machine

• W1: 41×6 / 41×6 → W2: 41×7 / 41×8 → W3: 45.5×10 / 45.5×10 → W4: 54.5×10 / 54.5×10 → W5: 54.5×10 / 62.5×5
  Trend: strong upward progression. W5 shows a heavier top attempt, but if you’re keeping it strict to 8–10 reps, 62.5 is probably a step too far right now.

Chest Supported Row

• W1: 20×10 / 20×10 → W2: 30×8 → W3: 30×8 / 30×10 → W4: 32.5×8 / 32.5×8 → W5: 35×6 / 35×7
  Trend: load is climbing. This week is heavier but reps dipped slightly—still within the 6–8 target.

Overhead Cable Triceps Extension (Bar)

• W1: 50×8 / 50×7 → W2: 63.5×10 / 63.5×10 → W3: 68×10 / 68×15 → W4: 77×10 / 77×11 → W5: 86×10 / 86×8
  Trend: clear strength jump over the block; W5 is a meaningful load increase vs W4.

Incline Dumbbell Curl

• W1: 17.5×15 → W2: 20×8 / 20×8 → W3: 20×10 / 20×7 → W4: 20×10 / 20×10 → W5: 22.5×10 / 22.5×9
  Trend: steady improvement; W5 is up in load while staying in/near the rep range.

Nice upper body workout here mate. Number and type of exercises spot on for me.

Regarding your test and EQ doses, would be interested to know how you've gone with just test before. What dose were you able to run without E2 issues. Reason I ask is I thought I was a high aromitiser but your ratio is crazy. I started test and EQ at around 350 each but ended up going to 375 test and 320 EQ.

On test only I had to drop to 100mg per week to get E2 under control.

 

[ceo]

Day 1 Addendum

First use of the @ZenithHealth Retatrutide pen.

Using the pen should feel familiar to anyone who has used a peptide pen before, but one small detail I really appreciated was the click-to-mg notation printed on the packaging. If you’re using multiple peptides especially ones that require different dilution ratios and you find it hard to keep track, or if you’re buying this for your wife, girlfriend, or a family member, this detail can save time by reducing the need to remind people or constantly consult a peptide calculator site.

With the borderline price-gouging practices of some current GLP-1 services in Australia, and as these products become even more mainstream, I think there’s going to be huge demand for accessible, easy-to-use options. Small touches like this might make it easier for some people to make the leap from those services to the “forum dark side.”

Bros, that's an awesome post right there. I never used the pens before. Someone asked me before how to use them, and I had no clue. I like mixing my peptides on my own. I know the pens are easier for people to use though, but I know they're more expensive as well. @apolloau

 

[apolloau]

Day 3
Late update on day 3, yesterday was definitely not the best day. Either due to some suspect food from the dinner the night before or perhaps the change in dosing schedule for the reta gave me some pretty significant GI distress throughout the day, coupled with the heat and sweating during work left me feeling fairly under the weather. Tried my best to alleviate dehydration with electrolytes/fluids and trying to get food in where possible but eating and training was pretty difficult with some nausea throughout the day.
Measurements
95.4 kilos
Nutrition
Meal 1

Oats 60 grams
Honey 20 grams
Mixed berries 50 grams
Whey 2 scoops ~49 grams of protein equiv

***
dead space of meals here because I was shitting myself to death and eating was not fun
***

Meal 2 (Preworkout meal)

I have been experimenting with different meals pre workout just to see what feels decent on the stomach while still providing good energy/carbs for the workout. I think cream of rice based meals are quite good and I definitely feel the best after these but the taste of it no matter how much bullshit you add to it is so hard to cover up. Today I tried just having fruit (pineapple) in place of the rice flour just to see how it went. Normally the chicken/meat meals feel like they take a while to digest but the pineapple felt like it kept the meal fairly light in the stomach. Overall I still think cream of rice is the best but this is decent if you don't like to feel bloated post meals.

Chicken breast 273 grams
Pineapple slices 375 grams
Honey 41 grams
Meal 3

Chicken breast 273 grams
Spudlite Potatoes 251 grams
Honey 41 grams

Meal 4

Whey 2 scoops

Hit the protein macros today but it was definitely a struggle, hoping this passes quickly to get back to eating properly.

Training

Training definitely suffered a bit today and this was probably the first bad/underwhelming workout I've had in quite a clear. Lying leg curl and the Smith machine squats started off well but I could definitely feel that I didn't have much in the tank and my joints felt fairly uncomfortable even after a number of warm ups. So, after pushing the first two exercises I just coasted the rest of the workout, aiming to atleast match the previous weeks load/reps and try and not push things too far.

Chatgpt also messed up the notation should be weight * reps not weightreps for the scheme.

How your weights/reps have progressed (Weeks 1 → 5)​

Lying Leg Curl (8–10)​

• W1: 4511, 4510
• W2: 50*10
• W3: 5010, 5010
• W4: 54.510, 54.58
• W5: 54.510, 54.57
  Trend: Clear load progression 45 → 50 → 54.5 kg. Week 5 kept the top set (54.5*10) but the back-off set dropped vs Week 4 (8 → 7 reps), suggesting fatigue/effort was higher this week.

Smith Machine Squat (6–8)​

These squats are using the rogue heel wedge to elevate the heels and focus on the squats abit more.

• W1: 6010, 705
• W2: 1108, 1204
• W3: 1108, 11510, 115*10 (well above target reps)
• W4: 1208, 1208
• W5: 1258, 1258, 125*6
  Trend: Strong progression and consolidation: you’ve moved from “finding your groove” in Week 1 to solid sets at 120–125 kg. Week 5 is a genuine step forward: 125 kg for two sets of 8, then a 6.

Barbell RDL (6–8)​

• W1: 10010, 10010 (above target reps)
• W2: 1206, 807 (big drop set / possible logging anomaly)
• W3: 1208, 1208, 120*10 (above target reps)
• W4: 1208, 1208, 120*8
• W5: 1208, 1208, 120*9
  Trend: You’ve effectively “owned” 120 kg—Week 4 was a clean 3×8, and Week 5 nudged up to 9 reps on set 3, which is meaningful progress.

Leg Extension (8–10)​

• W1: 4510, 4510
• W2: (not logged)
• W3: 45.511, 45.510
• W4: 54.58, 54.58
• W5: 5010, 54.510, 54.57
  Trend: Big jump in load by Week 4/5 (~45 → 54.5 kg). Week 5 shows you can hit **54.510** (nice), but the final set fell to 7—again consistent with pushing closer to true failure.

Standing Calf Raise (6–8)​

• W1: 14510, 1547
• W2: 15412, 1816
• W3: 1818, 18110
• W4: 172.58, 172.59
• W5: (not logged)
  Trend: Big improvement through Week 3 (181 with higher reps). Week 4 dips to 172.5 but still decent reps—could be fatigue, range-of-motion change, or just a normal fluctuation. Week 5 can’t be assessed because it’s blank.

 

[apolloau]

@apolloau looking really good overall on this. I like the chicken breasts and rice and the broccoli mixed in with vegetables. You're not going to go wrong. In fact, I just cooked myself some broccoli yesterday. I'm going to have it today with some steak.

Good job on the pre-workout meal, and good job on the post-workout meal as well. I like the chicken breasts, rice, and broccoli. These are good. @apolloau

Thanks for the responses all

Yeah chicken breast has definitely been a stable for the past few months. Aiming to add a bit more variety to the protein sources in the near future though, I will eventually figure out how to make kangaroo not taste like shit and I'll be set lol.

Nice job on these different exercises. @apolloau the repetitions and the sets look fantastic. I also have a deep love for the peck deck after my gym put one in.

Cheers, yeah I've been really loving the pec dec especially since changing to a new gym with all arsenal equipment, theres something about the angle of the arms on this machine where it really takes the front delts out of the movements and I'm feeling it in the chest a whole lot more than the hammer strength pec dec.

@apolloau neutral grip pull-down is a good one. That's some good volume that you're doing on it. I like how you add in the notes and the trends to your exercises. That's pretty cool stuff.

Cheers bro. This past month I've been putting a heavy focus on progressive overload with the double progression and trying to make sure I'm getting the most out of every workout so being pretty data oriented has been a fun change instead of just going to the gym and sending it every day lol.

If you track your workouts with any app/notes/spreadsheet or even your nutrition in something like myfitnesspal or macrofactor you can export the data as csv files and pass that to chatgpt/gemini any llm and ask it to analyse patterns for you and you can find some interesting trends.

I haven't quite sorted it out but I'm trying to add timestamps to the spreadsheet I use to track my workout to go along with the timestamped meal tracking from macrofactor because I think it would be interesting to actually see the data on how well the timing/composition of the meals you have pre-workout correlate with your workout performance.

Once again thanks for all the responses friends.

 

[apolloau]

Nice upper body workout here mate. Number and type of exercises spot on for me.

Regarding your test and EQ doses, would be interested to know how you've gone with just test before. What dose were you able to run without E2 issues. Reason I ask is I thought I was a high aromitiser but your ratio is crazy. I started test and EQ at around 350 each but ended up going to 375 test and 320 EQ.

On test only I had to drop to 100mg per week to get E2 under control.

Last time I did test only was 150 mg per week of prop split into 3 injections per week and I felt no estrogenic symptoms at that point. The next step up was 200-250 and I felt the symptoms fairly quickly. Even now despite being significantly leaner than I was at that point only using 175 mg of test e when I ceased the bold I start feeling symptoms creep up.

At around ~350 test prop and ~800 EQ my E2 was 104 pmol/L. I'm not 110% sure on the exact doses and how long I was running it at that point but symptomatically I feel nothing at that dose and overall I felt quite comfortable there in the 1:3 ratio range. I don't think its really unprecedented to just be a bit unlucky in this regard as you can look up Alex Kent's cycles where he is running his test in the ~100 mg range and Primo in the ~600 mg range, Primo apparently has less severe AI behaviour relative to EQ so the 1:6 ratio goes along with that I suppose.

Bros, that's an awesome post right there. I never used the pens before. Someone asked me before how to use them, and I had no clue. I like mixing my peptides on my own. I know the pens are easier for people to use though, but I know they're more expensive as well. @apolloau

Thanks brother. My first experience with them was relatively recent setting them up for a family member, overall I think if you are already in the midst of gear and handling your own injections it's not really that much more convenient than just grabbing an insulin pin and doing it the usual way.

But, for people with little to no experience or just general unease with injections it seems like a less confronting option that makes it easy for a lay person to get into. So like I was saying in the previous post I think when there is a mass exodus of people sick of getting ripped off by telehealth services, the pens offer them a similar experience to what they were getting before without being ripped off as much.

 

[2Thick]

Cheers bro. This past month I've been putting a heavy focus on progressive overload with the double progression and trying to make sure I'm getting the most out of every workout so being pretty data oriented has been a fun change instead of just going to the gym and sending it every day lol.

angles are important for sure

 

[ROIDDERS]

Yeah chicken breast has definitely been a stable for the past few months. Aiming to add a bit more variety to the protein sources in the near future though, I will eventually figure out how to make kangaroo not taste like shit and I'll be set lol.

I don't blame you. I wouldn't eat kangaroo either. lol

 

[ceo]

Thanks brother. My first experience with them was relatively recent setting them up for a family member, overall I think if you are already in the midst of gear and handling your own injections it's not really that much more convenient than just grabbing an insulin pin and doing it the usual way.

But, for people with little to no experience or just general unease with injections it seems like a less confronting option that makes it easy for a lay person to get into. So like I was saying in the previous post I think when there is a mass exodus of people sick of getting ripped off by telehealth services, the pens offer them a similar experience to what they were getting before without being ripped off as much.

Bros, my aunt uses the pens. They're much easier for some people. At the end of the day, it's the same thing. Whatever works for you.

 

[Ulter]

I haven't quite sorted it out but I'm trying to add timestamps to the spreadsheet I use to track my workout to go along with the timestamped meal tracking from macrofactor because I think it would be interesting to actually see the data on how well the timing/composition of the meals you have pre-workout correlate with your workout performance.

Once again thanks for all the responses friends.

EVO family will always be here, so we definitely want to see this update. I'm excited for next week.

 

[apolloau]

Day 7

Back from a brief intermission while I was recovering from food poisoning/stomach aids from that dinner earlier this week. Still managed to get in the training sessions for this week which while slightly underwhelming did get finished completely. Nutrition was here and there, mostly got the meals in but being sick made that a bit of a challenge.

On a positive note had an order arrive from @Prymal peptides consisting of Klow and MT2 which I've been pretty keen for given that I have been struggling with Golfer's elbow for a month or so now. MT2 is also probably one of my favourite peptides that I keep in basically all the time at a low dose. The order was quick, packaging was perfect and it came with some complimentary skittles which is always sick to see lol.


Training

Pull Day (Week 5 — Day 3)​

Workout Summary Table​

Progression Analysis​

Overall, your main Pull-day loads trend upward across Weeks 1→5 (especially rows and cable work), with the classic pattern of heavier weight paired with slightly lower reps on several movements (e.g., chest-supported row, shrugs, curls). Notable issues: the rear delt flye only has valid logs from Week 3 onward (Weeks 1–2 are N/A), and machine preacher curl is entirely unlogged (all N/A). The lat pulldown shows a big jump from Week 1 to Week 2 (suggesting either a rapid change, different machine, or logging inconsistency), then stays in a similar range.

Push Day (Week 5 — Day 4)​

Workout Summary Table​

Some of the exercise names aren't correct in the csv file so:

1. Bottom half DB flye --> pec dec
2. High-cable lateral raise --> Machine lateral raise

Progression Analysis​

Push-day strength is trending well where logs exist: bench press is up vs Week 1 and has been fairly consistent at 105 kg in Weeks 3–5 with reps staying in the 8–10 range. Machine shoulder press climbs steadily (35→45 kg) while keeping reps stable. The main inconsistency is Cable Triceps Kickback, where Week 1 shows a very large value compared to later weeks (likely a different implement, stack, or a mis-entry). Also, Roman Chair Leg Raise in Week 5 is logged as bodyweight text (Bw* 15) which doesn’t meet the required numeric format, so it correctly appears as N/A.

Leg Day (Week 5 — Day 5)​

Workout Summary Table​

1. Leg Press --> Pendulum Squat
2. Seated leg curl --> Lying leg curl

Progression Analysis​

Where you have consistent logging, lower-body accessories are progressing: seated leg curl trends upward (higher weight while reps hold ~9–10), and leg extension also rises into Week 5. The two big problems are (1) substantial missing Week 5 logs (Bulgarian split squat, adduction/abduction, calves are all unlogged), and (2) a major leg press inconsistency: Week 1 shows a very different magnitude than Weeks 2–5, which strongly suggests a change in machine, unit/stack, or how you recorded the load (so treat “Week 1 vs later” leg press comparisons cautiously—this does not look like a true strength drop).

Nutrition

Meals were structured according to the original template and I was getting them in when I could without force feeding too much. Overall aim was to just hit the protein macros each day at minimum and take that as a win.

Supplementation

+ MT2 250 mcg 3 times a week
+ KLOW (80 mg vial) diluted using 3 mL of bac water, 15 units per day into the elbow

Test E lowered to 140 mg per week, monitoring how this feels till I get bloods next week

Conclusion

Overall not an ideal start to this new phase but looking forward to things picking up again next week.

 

[Prymal]

Day 7

Back from a brief intermission while I was recovering from food poisoning/stomach aids from that dinner earlier this week. Still managed to get in the training sessions for this week which while slightly underwhelming did get finished completely. Nutrition was here and there, mostly got the meals in but being sick made that a bit of a challenge.

On a positive note had an order arrive from @Prymal peptides consisting of Klow and MT2 which I've been pretty keen for given that I have been struggling with Golfer's elbow for a month or so now. MT2 is also probably one of my favourite peptides that I keep in basically all the time at a low dose. The order was quick, packaging was perfect and it came with some complimentary skittles which is always sick to see lol.


Training

Pull Day (Week 5 — Day 3)​

Workout Summary Table​

View attachment 163282

Progression Analysis​

Overall, your main Pull-day loads trend upward across Weeks 1→5 (especially rows and cable work), with the classic pattern of heavier weight paired with slightly lower reps on several movements (e.g., chest-supported row, shrugs, curls). Notable issues: the rear delt flye only has valid logs from Week 3 onward (Weeks 1–2 are N/A), and machine preacher curl is entirely unlogged (all N/A). The lat pulldown shows a big jump from Week 1 to Week 2 (suggesting either a rapid change, different machine, or logging inconsistency), then stays in a similar range.

Push Day (Week 5 — Day 4)​

Workout Summary Table​

Some of the exercise names aren't correct in the csv file so:

1. Bottom half DB flye --> pec dec
2. High-cable lateral raise --> Machine lateral raise

View attachment 163283

Progression Analysis​

Push-day strength is trending well where logs exist: bench press is up vs Week 1 and has been fairly consistent at 105 kg in Weeks 3–5 with reps staying in the 8–10 range. Machine shoulder press climbs steadily (35→45 kg) while keeping reps stable. The main inconsistency is Cable Triceps Kickback, where Week 1 shows a very large value compared to later weeks (likely a different implement, stack, or a mis-entry). Also, Roman Chair Leg Raise in Week 5 is logged as bodyweight text (Bw* 15) which doesn’t meet the required numeric format, so it correctly appears as N/A.

Leg Day (Week 5 — Day 5)​

Workout Summary Table​

View attachment 163284

1. Leg Press --> Pendulum Squat
2. Seated leg curl --> Lying leg curl

Progression Analysis​

Where you have consistent logging, lower-body accessories are progressing: seated leg curl trends upward (higher weight while reps hold ~9–10), and leg extension also rises into Week 5. The two big problems are (1) substantial missing Week 5 logs (Bulgarian split squat, adduction/abduction, calves are all unlogged), and (2) a major leg press inconsistency: Week 1 shows a very different magnitude than Weeks 2–5, which strongly suggests a change in machine, unit/stack, or how you recorded the load (so treat “Week 1 vs later” leg press comparisons cautiously—this does not look like a true strength drop).

Nutrition

Meals were structured according to the original template and I was getting them in when I could without force feeding too much. Overall aim was to just hit the protein macros each day at minimum and take that as a win.

Supplementation

+ MT2 250 mcg 3 times a week
+ KLOW (80 mg vial) diluted using 3 mL of bac water, 15 units per day into the elbow

Test E lowered to 140 mg per week, monitoring how this feels till I get bloods next week

Conclusion

Overall not an ideal start to this new phase but looking forward to things picking up again next week.

Enjoy brother & thanks for the support. Hope the elbow is back to 100% soon!

 

[LevButlerov]

Day 7

Back from a brief intermission while I was recovering from food poisoning/stomach aids from that dinner earlier this week. Still managed to get in the training sessions for this week which while slightly underwhelming did get finished completely. Nutrition was here and there, mostly got the meals in but being sick made that a bit of a challenge.

On a positive note had an order arrive from @Prymal peptides consisting of Klow and MT2 which I've been pretty keen for given that I have been struggling with Golfer's elbow for a month or so now. MT2 is also probably one of my favourite peptides that I keep in basically all the time at a low dose. The order was quick, packaging was perfect and it came with some complimentary skittles which is always sick to see lol.


Training

Pull Day (Week 5 — Day 3)​

Workout Summary Table​

View attachment 163282

Progression Analysis​

Overall, your main Pull-day loads trend upward across Weeks 1→5 (especially rows and cable work), with the classic pattern of heavier weight paired with slightly lower reps on several movements (e.g., chest-supported row, shrugs, curls). Notable issues: the rear delt flye only has valid logs from Week 3 onward (Weeks 1–2 are N/A), and machine preacher curl is entirely unlogged (all N/A). The lat pulldown shows a big jump from Week 1 to Week 2 (suggesting either a rapid change, different machine, or logging inconsistency), then stays in a similar range.

Push Day (Week 5 — Day 4)​

Workout Summary Table​

Some of the exercise names aren't correct in the csv file so:

1. Bottom half DB flye --> pec dec
2. High-cable lateral raise --> Machine lateral raise

View attachment 163283

Progression Analysis​

Push-day strength is trending well where logs exist: bench press is up vs Week 1 and has been fairly consistent at 105 kg in Weeks 3–5 with reps staying in the 8–10 range. Machine shoulder press climbs steadily (35→45 kg) while keeping reps stable. The main inconsistency is Cable Triceps Kickback, where Week 1 shows a very large value compared to later weeks (likely a different implement, stack, or a mis-entry). Also, Roman Chair Leg Raise in Week 5 is logged as bodyweight text (Bw* 15) which doesn’t meet the required numeric format, so it correctly appears as N/A.

Leg Day (Week 5 — Day 5)​

Workout Summary Table​

View attachment 163284

1. Leg Press --> Pendulum Squat
2. Seated leg curl --> Lying leg curl

Progression Analysis​

Where you have consistent logging, lower-body accessories are progressing: seated leg curl trends upward (higher weight while reps hold ~9–10), and leg extension also rises into Week 5. The two big problems are (1) substantial missing Week 5 logs (Bulgarian split squat, adduction/abduction, calves are all unlogged), and (2) a major leg press inconsistency: Week 1 shows a very different magnitude than Weeks 2–5, which strongly suggests a change in machine, unit/stack, or how you recorded the load (so treat “Week 1 vs later” leg press comparisons cautiously—this does not look like a true strength drop).

Nutrition

Meals were structured according to the original template and I was getting them in when I could without force feeding too much. Overall aim was to just hit the protein macros each day at minimum and take that as a win.

Supplementation

+ MT2 250 mcg 3 times a week
+ KLOW (80 mg vial) diluted using 3 mL of bac water, 15 units per day into the elbow

Test E lowered to 140 mg per week, monitoring how this feels till I get bloods next week

Conclusion

Overall not an ideal start to this new phase but looking forward to things picking up again next week.

Good day I like your training but please use your own words to type not Ai going forward dont worry about the grammar @apolloau