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@rustle This is another quality workout. Keep up the good work. I like the food and I like the training, although it is a bit late to train, does it affect your sleep?
@rustle Looking really nice on this. The food looks to be on point in the training is excellent. Nice job putting in the time for the cardio as well.
This is a hardcore iron update right here. I like the lower body training and I like that you update us on your well-being and your General Health. That's a really cool little thing to add as a note.
Thanks mate. I like to record how i feel each day. Gives me traceability back to when any symptoms may have originated.
Training that late does affect my sleep slightly unfortunately. mostly with the need to wake up and pee though due to have a PWO shake so late at night and having drank plenty of fluids during my session.
I try to train during my lunch break as often as possible. I work from home a couple of days a week and the gym isnt too far. On the other days i cant get there until ive put the kids to sleep and got everything else sorted around the house which usually means starting sometime between 8:30 an 9pm.
Morning sessions are out of the question as i have to get the kids ready for school and drop them off before starting work.
We do what we have to, right?
yeah i don't like to train past 5pm for that reason. but you gotta do what you gotta do
Hopefully the knee is fine. Good call to stop when you did.
Overeating happens just dont make it a habit you will be fine and bounce back.
@rustle Good job on resting after tweaking that knee! If it gets any worse look at peptides!
Tuesday 20 May 2025:
Food (1800cals):
Breakfast: 45g protein, cappuccino, metamucil
Lunch: 45g protein shake, metamucil
Dinner: 2 chicken thighs, mixed veg, metamucil
PWO: 45g protein shake
Training (1pm):
Upper Body 1
Bench Press: 60kg x 12, 70kg x 8, 70kg x 6 + DS 40kg x 10
Dumbell Flys: 20kg x 15, 30kg x 12, 40kg x 10, 50kg x 6 + DS 25kg x 10
Incline Dumbell Bench: 35kg x 12, 50kg x 9, 50kg x 6
Tricep Pushdowns: 15kg x 15, 28.75kg x 12, 32.5kg x 10, 36.25kg x 6 + DS 17.5kg x 10
Barbell Bicep Curls: 25kg x 12, 30kg x 6, 30kg x 6
Overhead cable bicep curls: 20kg x 15, 25kg x 12, 30kg x 9, 30kg x 8
Assisted Dips: 10, 10, 10
General Health and Wellbeing:
Really good day today. Felt strong with a few improvements on a some lifts. Stamina still isnt there for some of the sets but overall please with the day. No heartburn symptoms from the reta yet. Have upped the metamucil (psyllium husk) to 20g/day on @LevButlerov's advice. Poo'd 2 or 3 times today.
Food (1800cals):
Breakfast: 45g protein, cappuccino, metamucil
Lunch: 45g protein shake, metamucil
Dinner: 2 chicken thighs, mixed veg, metamucil
PWO: 45g protein shake
Training (1pm):
Upper Body 1
Bench Press: 60kg x 12, 70kg x 8, 70kg x 6 + DS 40kg x 10
Dumbell Flys: 20kg x 15, 30kg x 12, 40kg x 10, 50kg x 6 + DS 25kg x 10
Incline Dumbell Bench: 35kg x 12, 50kg x 9, 50kg x 6
Tricep Pushdowns: 15kg x 15, 28.75kg x 12, 32.5kg x 10, 36.25kg x 6 + DS 17.5kg x 10
Barbell Bicep Curls: 25kg x 12, 30kg x 6, 30kg x 6
Overhead cable bicep curls: 20kg x 15, 25kg x 12, 30kg x 9, 30kg x 8
Assisted Dips: 10, 10, 10
General Health and Wellbeing:
Really good day today. Felt strong with a few improvements on a some lifts. Stamina still isnt there for some of the sets but overall please with the day. No heartburn symptoms from the reta yet. Have upped the metamucil (psyllium husk) to 20g/day on @LevButlerov's advice. Poo'd 2 or 3 times today.
Thursday 22 May 2025:
Food (1800cals):
Breakfast: 45g protein, cappuccino, metamucil
Lunch: 45g protein shake, metamucil
Dinner: 2 chicken thighs, mixed veg, metamucil
PWO: 45g protein shake
Training (8pm):
Lower Body
Leg Press: 145kg x 12, 165kg x 12, 185kg x 10, 200kg x 7
Lying leg/hamstring curl: 39kg x 12, 60kg x 10, 67kg x 6, 67kg x 5
Standing Calf Raise: 115kg x 12, 145kg x 12, 185kg x 10, 200kg x 7
Seated Hip Abductor: 21kg x 12, 35kg x 12, 42kg x 12, 49kg x 12
Seated Hip Adductor: 28kg x 15, 42kg x 12, 49kg x 10
General Health and Wellbeing:
Felt a but flat and demotivated for the gym. Its been terrible weather here all day, dark, gloomy and wet. Really impacts the desire to train but pushed through a session anyway. Couple of PBs today doing full stack lifts on leg press and calf raises. Knee felt good, no signs of pain following the scare on monday.
Started feeling heartburn creeping in around 6:30pm and lingered through my training session. The reta is starting to kick in i think. currently sipping on my ghost hydration and apple cider vinegar to see if it subsides.
Food (1800cals):
Breakfast: 45g protein, cappuccino, metamucil
Lunch: 45g protein shake, metamucil
Dinner: 2 chicken thighs, mixed veg, metamucil
PWO: 45g protein shake
Training (8pm):
Lower Body
Leg Press: 145kg x 12, 165kg x 12, 185kg x 10, 200kg x 7
Lying leg/hamstring curl: 39kg x 12, 60kg x 10, 67kg x 6, 67kg x 5
Standing Calf Raise: 115kg x 12, 145kg x 12, 185kg x 10, 200kg x 7
Seated Hip Abductor: 21kg x 12, 35kg x 12, 42kg x 12, 49kg x 12
Seated Hip Adductor: 28kg x 15, 42kg x 12, 49kg x 10
General Health and Wellbeing:
Felt a but flat and demotivated for the gym. Its been terrible weather here all day, dark, gloomy and wet. Really impacts the desire to train but pushed through a session anyway. Couple of PBs today doing full stack lifts on leg press and calf raises. Knee felt good, no signs of pain following the scare on monday.
Started feeling heartburn creeping in around 6:30pm and lingered through my training session. The reta is starting to kick in i think. currently sipping on my ghost hydration and apple cider vinegar to see if it subsides.
I'll definitely be keeping an eye on things. Thankfully it has seemed fine since.
@rustle hope the feeling of the knee doesn’t cause any issues brother
@rustle I like the fiber with diet mix you are really moving things in the right direction. How much cardio are you doing?
You're saying when you increased your psyllium husk intake to 20 grams per day, your retatrutide heart burn side effects are gone now right?
Good info for our retatrutide thread
https://www.evolutionary.org/forums/threads/retatrutide-its-the-real-deal.103339/
I'm on half the dosage of reta than before which is probably more so the contributing factor. im on 0.5mg EOD compared to the 1mg EOD i was taking before. So far i havent had the skin sensitivity issue re-occur and the heartburn only sort of crept up a bit yesterday. I'll keep monitoring it and test different treatments when/if it comes back.
in 4 weeks i'll probably bump back up to 1mg EOD. will see what happens then.
I do 1hr dedicated cardio each Wednesday on my off day. Just incline treadmill at 6-6.5km/hr. I adjust the incline till HR reaches a steady 150bpm. Im not doing running or HIIT on the treadmill yet. Trying to minimise impact movement.
Most other days i start and/or finish my weight session with 15 minutes on the treadmill.
Psyllium husk makes a huge digestive difference and of course dose modification too. You should do both lets see. @rustle
@rustle heartburning isn't good bro...keep an eye if symptoms increase..........
Sorry guys. been offline for a bit. Still been training and logging though.
Speaking of which, i took a 4mg dose of reta all at once on sunday night. Going to try single weekly shot vs EOD. There's lots of different opinions on single vs micro dosing and i'd like to seek how it affects me personally from a symptoms perspective. Its day 2 since the injection and i honestly feel no different compared to micro dosing, I can say that since i took a week off between 11 and 18 May that the recommencement of reta has not had the same drastic effect on appetite suppression as it did previously. I can also enjoy a full meal which makes me happy.
Whether it was the break, the fact that ive now been taking reta for about 7 weeks, the metamucil/psyllium husk helping digestion or a combination of all the above, not sure. Lets seen how things progress from here.
As of weigh in day yesterday, weight was 91.7kg which is back to what i was when i started the cycle.
Not intentionally. I find that the reta by nature makes me though.
Speaking of which, i took a 4mg dose of reta all at once on sunday night. Going to try single weekly shot vs EOD. There's lots of different opinions on single vs micro dosing and i'd like to seek how it affects me personally from a symptoms perspective. Its day 2 since the injection and i honestly feel no different compared to micro dosing, I can say that since i took a week off between 11 and 18 May that the recommencement of reta has not had the same drastic effect on appetite suppression as it did previously. I can also enjoy a full meal which makes me happy.
Whether it was the break, the fact that ive now been taking reta for about 7 weeks, the metamucil/psyllium husk helping digestion or a combination of all the above, not sure. Lets seen how things progress from here.
As of weigh in day yesterday, weight was 91.7kg which is back to what i was when i started the cycle.
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