Hey @queenbee87 welcome ! , thanks for sharing, fats are low there is a minimum amount you need to maintain healthy hormone production a female at 77kg your minimum is about 50g. Low fat can contribute to hair thining , dry skin , low libido and irregular cycle.
Yes for sure I'm now convinced of how amazing GHK-Cu is. @stevesmi was really curious about this and the verdict is in! I take 20g collagen ED along with 5mg of GHK-Cu in my KLOW lower left back along with 5mg GHK-Cu separately into my loose skin belly fat and my hair is noticeably thicker now and skin is great! It's a huge collagen synthesis peptide and works crazy synergy with BPC/TB.
Despite not been able to inject this last week my appetite and food noise has been reasonable to manage.
This week i am 
on the scales as my 'monthly cycle' being the main contributing factor approaches. This is normal for me to appear 1-2 kgs heavier and will reduce as it comes and goes.
( No Injection this week )
Honey Oats on Skim Milk 4g Protein Protein Quick oats Skim 9g Protein Banana
coffee: Moccona Coffee on skim
Fresh broccoli, sweet potato
Chicken breast
Rump steak Yopro Protein yoghurt
Chicken and rice steak and veggies 
_ _ _ _ _ _ _ _
+
_ _ _ _ _ _ _
Your workout volume is great!WEEK 4 Log- Retatrutide
Medication
Starting dose : OptiRip 10 ( Retatrutide) injection pen
Current Dose:
Frequency: twice weekly
Injection location: Abdomen (keeping 2-5cms from belly button) looking for fatty tissue for optimal drug absorption
Contributing factors : It has been really unfortunate this last week as my Retatrutide has not arrived yet and with the long weekend it has delayed the delivery even further, australia post are so slow and its really frustrating waiting for them to get there shit together considering i had put in effort to order with plenty of time for it to arrive before my next dose. Anyway things did not go to plan, Good news is it is expected to be delivered today but whether or not this happens is yet to be determined. Waiting by the mailbox like my life depends on it.
Previous Medications
Mounjaro 5mg Vial
Semaglutide 10mg Vial
Duration: 12 months combined
Weight loss: 22kgs.
Side Effects
Nil Side effects
Positives & setbacks
- Starting weight 77.8 kgs .
- Week 1 weigh in 75.95 kgs
- Week 2 weigh in 76.3 kgs
- Week 3 weigh in 75.8 kgs
- Week 4 weigh in 76. 8kgs
- Night shifts: This week i returned to work after holidays , i had 5 night shifts all in a row, awake all night. lacking quality sleep during the day its always hard to function. I did notice my cravings for sugary foods was a bit of a temptation during nights , especially around 3am the first few nights i was good, the last night i caved to the skittles, caffeine & Redbull as i was fighting for my life to stay awake. The other issue has been obviously LESS ENERGY= LESS MOVEMENT. Its been extremely hard when your eyes are burning day in day out from lack of sleep to even think about a gym i did make it but only twice.
Supplements
HGH: 5IU weekly
Collagen supplement 1 tablet daily
Womens Multivitamin Gummies
Vitamin B Gummies
Nutrition
This week Nutrition has been a little over the place and as i sleep during day as well as partly eat when awake, then snack here and there overnight on night shifts, its been slightly challenging to track on macro factor as it seems to only document from 7am - 11pm. Some days my calorie intake was only 650 calories. but in balance consuming the same foods so i believe besides one day still sitting around 1550 on average. My data for nutrition this week is very inaccurate, however the good news is i have continued strong with my food choice and prepping overall but nothing amazing to log here data wise .
Breakfast choices
Lunch prep
Dinners
FOOD TEMPTATION- Guess the food that ruined my existence this week
Training
2 training days this week, again not what id hoped for but night shift surely will ruin your will to live little find any motivation to get in a good workout. I did get in the 2 most important work outs and that was a back day and a leg day . Check it out
BACK DAY - 50 minutes, Volume- 4654.1 kgs, 24 sets , 5 Records
Back Extension Weighted
- 5kgs x 10 Reps
- 10kgs x 8 Reps
- 10kgs x 8 Reps
Lat Pulldowns Cable
Lat Pulldown- close grip cable
- 25 kgs x 12
- 32 kgs x 12
- 39 kgs x 8
- 45 kgs x 6
Single Arm Cable rows
- 32kgs x 10
- 39 kgs x 8
- 45 kgs x 5
Seated cable rows - mid back pull
- 11.3 kgs x 10
- 13.5 kgs x 10
- 15.8 kgs x 10
Rear Delt reverse flys ( dumbells )
- 25 kgs x 12
- 39 kgs x 8
- 45 kgs x 5
Rear Delt Reverse fly machine
- 11kgs x 12
- 18 kgs x 12
- 19 kgs x 10
- 19 kgs x 10
- 19 kgs x 10
LEG Day
Leg extension
Seated leg curl
- 26 kgs x 12
- 33 kgs x 10
- 40 kgs x 8
- 47 kgs x 8
Leg press
- 33 kgs x 12
- 40 kgs x 10
- 47 kgs x 5
Back extension - feet out for glute activation
- 80kgs x 12
- 120kgs x 10
- 120kgs x 8
Hip Thrust
- 8kgs x 10
- 8kgs x 10
- 8kgs x 10
Hip Abduction
- 25kgs x 12
- 30kgs x 10
- 35 kgs x 8
Hip Adduction
- 36kgs x 15
- 50kgs x 12
- 57kgs x 12
- 18kgs x 15
- 29kgs x 12
- 18kgs x 10
I worked these for 20 years on and off while with police force and they suck ass. I'd even get home and have to stay awake to put my girls on the school bus (Mom was also a shift worker working days when I worked nights).
What's the dose on 1 tablet? Collagen is one of the best supplements for hair, skin, nails and you need it for collagen synthesis for recovery as well. I bet you should up this dose.
As long as you're prepping I think you're good. Not many shift workers (especially nights) prepped on my team and would grab something before heading out (of course from somewhere 'fast').
You are doing really well @queenbee87 .Your workout exercise choice and volume is really good. Your food is quality and you are working hard to not eat during the hardest of work times.....night shifts. With this type of structure you will reap the rewards of your dedication and determination soon I am sure. The Evo Fam is always in your corner sisterWEEK 4 Log- Retatrutide
Medication
Starting dose : OptiRip 10 ( Retatrutide) injection pen
Current Dose:
Frequency: twice weekly
Injection location: Abdomen (keeping 2-5cms from belly button) looking for fatty tissue for optimal drug absorption
Contributing factors : It has been really unfortunate this last week as my Retatrutide has not arrived yet and with the long weekend it has delayed the delivery even further, australia post are so slow and its really frustrating waiting for them to get there shit together considering i had put in effort to order with plenty of time for it to arrive before my next dose. Anyway things did not go to plan, Good news is it is expected to be delivered today but whether or not this happens is yet to be determined. Waiting by the mailbox like my life depends on it.
Previous Medications
Mounjaro 5mg Vial
Semaglutide 10mg Vial
Duration: 12 months combined
Weight loss: 22kgs.
Side Effects
Nil Side effects
Positives & setbacks
- Starting weight 77.8 kgs .
- Week 1 weigh in 75.95 kgs
- Week 2 weigh in 76.3 kgs
- Week 3 weigh in 75.8 kgs
- Week 4 weigh in 76. 8kgs
- Night shifts: This week i returned to work after holidays , i had 5 night shifts all in a row, awake all night. lacking quality sleep during the day its always hard to function. I did notice my cravings for sugary foods was a bit of a temptation during nights , especially around 3am the first few nights i was good, the last night i caved to the skittles, caffeine & Redbull as i was fighting for my life to stay awake. The other issue has been obviously LESS ENERGY= LESS MOVEMENT. Its been extremely hard when your eyes are burning day in day out from lack of sleep to even think about a gym i did make it but only twice.
Supplements
HGH: 5IU weekly
Collagen supplement 1 tablet daily
Womens Multivitamin Gummies
Vitamin B Gummies
Nutrition
This week Nutrition has been a little over the place and as i sleep during day as well as partly eat when awake, then snack here and there overnight on night shifts, its been slightly challenging to track on macro factor as it seems to only document from 7am - 11pm. Some days my calorie intake was only 650 calories. but in balance consuming the same foods so i believe besides one day still sitting around 1550 on average. My data for nutrition this week is very inaccurate, however the good news is i have continued strong with my food choice and prepping overall but nothing amazing to log here data wise .
Breakfast choices
Lunch prep
Dinners
FOOD TEMPTATION- Guess the food that ruined my existence this week
Training
2 training days this week, again not what id hoped for but night shift surely will ruin your will to live little find any motivation to get in a good workout. I did get in the 2 most important work outs and that was a back day and a leg day . Check it out
BACK DAY - 50 minutes, Volume- 4654.1 kgs, 24 sets , 5 Records
Back Extension Weighted
- 5kgs x 10 Reps
- 10kgs x 8 Reps
- 10kgs x 8 Reps
Lat Pulldowns Cable
Lat Pulldown- close grip cable
- 25 kgs x 12
- 32 kgs x 12
- 39 kgs x 8
- 45 kgs x 6
Single Arm Cable rows
- 32kgs x 10
- 39 kgs x 8
- 45 kgs x 5
Seated cable rows - mid back pull
- 11.3 kgs x 10
- 13.5 kgs x 10
- 15.8 kgs x 10
Rear Delt reverse flys ( dumbells )
- 25 kgs x 12
- 39 kgs x 8
- 45 kgs x 5
Rear Delt Reverse fly machine
- 11kgs x 12
- 18 kgs x 12
- 19 kgs x 10
- 19 kgs x 10
- 19 kgs x 10
LEG Day
Leg extension
Seated leg curl
- 26 kgs x 12
- 33 kgs x 10
- 40 kgs x 8
- 47 kgs x 8
Leg press
- 33 kgs x 12
- 40 kgs x 10
- 47 kgs x 5
Back extension - feet out for glute activation
- 80kgs x 12
- 120kgs x 10
- 120kgs x 8
Hip Thrust
- 8kgs x 10
- 8kgs x 10
- 8kgs x 10
Hip Abduction
- 25kgs x 12
- 30kgs x 10
- 35 kgs x 8
Hip Adduction
- 36kgs x 15
- 50kgs x 12
- 57kgs x 12
- 18kgs x 15
- 29kgs x 12
- 18kgs x 10
My sense of humour is like seasoning not for everyone but definitely essential because if I don’t laugh I’d probably cry for sure . Night shifts sure are rough but not as rough as the coming home and needing to live a normal life with a toddler . Can make it challenging and I’m sure half the time I’m pretty unhinged because of it .
amazing what happens when you read!
Thank you. My volume used to be a lot better then it is right now . I used to be able to push incredible weight on leg days -350kg leg presses . 100kg leg extensions . Over the last 2-3 years I’ve lost so much strength and have found my dedication lacking while going through uni at the time . The good thing about this is I know what I am capable of and how strong I can be . These are always in the back of my mind driving me .You are doing really well @queenbee87 .Your workout exercise choice and volume is really good. Your food is quality and you are working hard to not eat during the hardest of work times.....night shifts. With this type of structure you will reap the rewards of your dedication and determination soon I am sure. The Evo Fam is always in your corner sister
Great update overall. Massive credit for still getting the key sessions done despite night shifts, poor sleep and no injections. That’s real consistency.WEEK 4 Log- Retatrutide
Medication
Starting dose : OptiRip 10 ( Retatrutide) injection pen
Current Dose:
Frequency: twice weekly
Injection location: Abdomen (keeping 2-5cms from belly button) looking for fatty tissue for optimal drug absorption
Contributing factors : It has been really unfortunate this last week as my Retatrutide has not arrived yet and with the long weekend it has delayed the delivery even further, australia post are so slow and its really frustrating waiting for them to get there shit together considering i had put in effort to order with plenty of time for it to arrive before my next dose. Anyway things did not go to plan, Good news is it is expected to be delivered today but whether or not this happens is yet to be determined. Waiting by the mailbox like my life depends on it.
Previous Medications
Mounjaro 5mg Vial
Semaglutide 10mg Vial
Duration: 12 months combined
Weight loss: 22kgs.
Side Effects
Nil Side effects
Positives & setbacks
- Starting weight 77.8 kgs .
- Week 1 weigh in 75.95 kgs
- Week 2 weigh in 76.3 kgs
- Week 3 weigh in 75.8 kgs
- Week 4 weigh in 76. 8kgs
- Night shifts: This week i returned to work after holidays , i had 5 night shifts all in a row, awake all night. lacking quality sleep during the day its always hard to function. I did notice my cravings for sugary foods was a bit of a temptation during nights , especially around 3am the first few nights i was good, the last night i caved to the skittles, caffeine & Redbull as i was fighting for my life to stay awake. The other issue has been obviously LESS ENERGY= LESS MOVEMENT. Its been extremely hard when your eyes are burning day in day out from lack of sleep to even think about a gym i did make it but only twice.
Supplements
HGH: 5IU weekly
Collagen supplement 1 tablet daily
Womens Multivitamin Gummies
Vitamin B Gummies
Nutrition
This week Nutrition has been a little over the place and as i sleep during day as well as partly eat when awake, then snack here and there overnight on night shifts, its been slightly challenging to track on macro factor as it seems to only document from 7am - 11pm. Some days my calorie intake was only 650 calories. but in balance consuming the same foods so i believe besides one day still sitting around 1550 on average. My data for nutrition this week is very inaccurate, however the good news is i have continued strong with my food choice and prepping overall but nothing amazing to log here data wise .
Breakfast choices
Lunch prep
Dinners
FOOD TEMPTATION- Guess the food that ruined my existence this week
Training
2 training days this week, again not what id hoped for but night shift surely will ruin your will to live little find any motivation to get in a good workout. I did get in the 2 most important work outs and that was a back day and a leg day . Check it out
BACK DAY - 50 minutes, Volume- 4654.1 kgs, 24 sets , 5 Records
Back Extension Weighted
- 5kgs x 10 Reps
- 10kgs x 8 Reps
- 10kgs x 8 Reps
Lat Pulldowns Cable
Lat Pulldown- close grip cable
- 25 kgs x 12
- 32 kgs x 12
- 39 kgs x 8
- 45 kgs x 6
Single Arm Cable rows
- 32kgs x 10
- 39 kgs x 8
- 45 kgs x 5
Seated cable rows - mid back pull
- 11.3 kgs x 10
- 13.5 kgs x 10
- 15.8 kgs x 10
Rear Delt reverse flys ( dumbells )
- 25 kgs x 12
- 39 kgs x 8
- 45 kgs x 5
Rear Delt Reverse fly machine
- 11kgs x 12
- 18 kgs x 12
- 19 kgs x 10
- 19 kgs x 10
- 19 kgs x 10
LEG Day
Leg extension
Seated leg curl
- 26 kgs x 12
- 33 kgs x 10
- 40 kgs x 8
- 47 kgs x 8
Leg press
- 33 kgs x 12
- 40 kgs x 10
- 47 kgs x 5
Back extension - feet out for glute activation
- 80kgs x 12
- 120kgs x 10
- 120kgs x 8
Hip Thrust
- 8kgs x 10
- 8kgs x 10
- 8kgs x 10
Hip Abduction
- 25kgs x 12
- 30kgs x 10
- 35 kgs x 8
Hip Adduction
- 36kgs x 15
- 50kgs x 12
- 57kgs x 12
- 18kgs x 15
- 29kgs x 12
- 18kgs x 10
nothing more frustrating than doing everything right and then sitting there waiting like your life depends on the mailbox.
Steady sisterWEEK 4 Log- Retatrutide
Medication
Starting dose : OptiRip 10 ( Retatrutide) injection pen
Current Dose:
Frequency: twice weekly
Injection location: Abdomen (keeping 2-5cms from belly button) looking for fatty tissue for optimal drug absorption
Contributing factors : It has been really unfortunate this last week as my Retatrutide has not arrived yet and with the long weekend it has delayed the delivery even further, australia post are so slow and its really frustrating waiting for them to get there shit together considering i had put in effort to order with plenty of time for it to arrive before my next dose. Anyway things did not go to plan, Good news is it is expected to be delivered today but whether or not this happens is yet to be determined. Waiting by the mailbox like my life depends on it.
Previous Medications
Mounjaro 5mg Vial
Semaglutide 10mg Vial
Duration: 12 months combined
Weight loss: 22kgs.
Side Effects
Nil Side effects
Positives & setbacks
- Starting weight 77.8 kgs .
- Week 1 weigh in 75.95 kgs
- Week 2 weigh in 76.3 kgs
- Week 3 weigh in 75.8 kgs
- Week 4 weigh in 76. 8kgs
- Night shifts: This week i returned to work after holidays , i had 5 night shifts all in a row, awake all night. lacking quality sleep during the day its always hard to function. I did notice my cravings for sugary foods was a bit of a temptation during nights , especially around 3am the first few nights i was good, the last night i caved to the skittles, caffeine & Redbull as i was fighting for my life to stay awake. The other issue has been obviously LESS ENERGY= LESS MOVEMENT. Its been extremely hard when your eyes are burning day in day out from lack of sleep to even think about a gym i did make it but only twice.
Supplements
HGH: 5IU weekly
Collagen supplement 1 tablet daily
Womens Multivitamin Gummies
Vitamin B Gummies
Nutrition
This week Nutrition has been a little over the place and as i sleep during day as well as partly eat when awake, then snack here and there overnight on night shifts, its been slightly challenging to track on macro factor as it seems to only document from 7am - 11pm. Some days my calorie intake was only 650 calories. but in balance consuming the same foods so i believe besides one day still sitting around 1550 on average. My data for nutrition this week is very inaccurate, however the good news is i have continued strong with my food choice and prepping overall but nothing amazing to log here data wise .
Breakfast choices
Lunch prep
Dinners
FOOD TEMPTATION- Guess the food that ruined my existence this week
Training
2 training days this week, again not what id hoped for but night shift surely will ruin your will to live little find any motivation to get in a good workout. I did get in the 2 most important work outs and that was a back day and a leg day . Check it out
BACK DAY - 50 minutes, Volume- 4654.1 kgs, 24 sets , 5 Records
Back Extension Weighted
- 5kgs x 10 Reps
- 10kgs x 8 Reps
- 10kgs x 8 Reps
Lat Pulldowns Cable
Lat Pulldown- close grip cable
- 25 kgs x 12
- 32 kgs x 12
- 39 kgs x 8
- 45 kgs x 6
Single Arm Cable rows
- 32kgs x 10
- 39 kgs x 8
- 45 kgs x 5
Seated cable rows - mid back pull
- 11.3 kgs x 10
- 13.5 kgs x 10
- 15.8 kgs x 10
Rear Delt reverse flys ( dumbells )
- 25 kgs x 12
- 39 kgs x 8
- 45 kgs x 5
Rear Delt Reverse fly machine
- 11kgs x 12
- 18 kgs x 12
- 19 kgs x 10
- 19 kgs x 10
- 19 kgs x 10
LEG Day
Leg extension
Seated leg curl
- 26 kgs x 12
- 33 kgs x 10
- 40 kgs x 8
- 47 kgs x 8
Leg press
- 33 kgs x 12
- 40 kgs x 10
- 47 kgs x 5
Back extension - feet out for glute activation
- 80kgs x 12
- 120kgs x 10
- 120kgs x 8
Hip Thrust
- 8kgs x 10
- 8kgs x 10
- 8kgs x 10
Hip Abduction
- 25kgs x 12
- 30kgs x 10
- 35 kgs x 8
Hip Adduction
- 36kgs x 15
- 50kgs x 12
- 57kgs x 12
- 18kgs x 15
- 29kgs x 12
- 18kgs x 10
I like you're training hard @queenbee87 try using extra psyllium husk when no GLP1 to help make you full
Great update overall. Massive credit for still getting the key sessions done despite night shifts, poor sleep and no injections. That’s real consistency.
The scale bump makes total sense with cycle timing and missing a dose, nothing to stress about there. Food choices still solid too, even with the night shift cravings creeping in, that’s a win in my book.
Also… fully agree, AusPost sucks
Keep your head up, you’re doing really well all things considered. Once the dose is back in and sleep normalises a bit, things will tighten up again quickly.
Also loving the humour and the pics, food looking great
can you post a picture of the rash please? @queenbee87This week I’ve broken out in a bad rash . Dr says it’s an allergy to something , however nothing new been introduced and it came out of no where. Maybe I’m allergic to not having my Retatrutide injection
Unlikely as I was at homeCould it be environmental? Your work carries a certain risk in this area.
Doesn't look good, are you injecting right into that are? @queenbee87
That is quite a large rash, I have heard of allergic reactions to certain peptides but haven't seen it myself with Retatrutide, usually an allergic reaction will happen pretty quickly after the first injection, not weeks later.. not sure what it could be
No I had no injection for over a week as I had no stuff thanks to Aus post .
I don’t think it’s from Reta . Maybe from not having Reta
my body annoyed it’s had no injection hahaha
this started how long after your last pin though? @queenbee87
I don’t think it’s from Reta . Maybe from not having Reta
Like a week and half . It’s beginning to clear now which is nice , and I’ve had an injection yesterday with no concerns
Glad to hear you are back on it, in the time between injections did you notice a big difference, e.g. was hunger a concern?
good to hear
For the rash pic I see a small bruise below most angry part of the rash, it's near the bottom right of the pic. Is that where you pinned and if you have low platelets that would explain the bruise along with the rash outbreak being more pronounced right where you pinned.
Ha! I thought so LOL.The collagen tablet dose is 833.33mg and for the first time I’ve just actually read the instructions and it advises to take 3 tablets . So there you go
Shout out to @ZenithHealth. My 20mg vial of Retatrutide arrived and it did not disappoint. 2.5mg has been enough this week to keep my appetite suppressed and me feeling good, as always your communication is. Keeping me up to date with progress on the delivery when Australia post went MIA. Appreciate how honest and genuine you are with all advise and any issues that arise.
: After missing a complete week on injections due to Australia post, I'm back in business this week. I've switched from the pen to the 20mg Vial from @ZenithHealth. I had gained some scale weight this last week and this was mainly due to hormonal changes and menstrual cycle. As expected I have began to return back to my current weight baseline and hoping I can make some progression to drop under the 75kgs and get things moving this week in a more downwards motion. : no side effects to report
Been really focused and motivated this week in the gym, having the energy to train this has been a really good outlet emotionally. Reduced appetite and cravings at a minimum.Weight trending down No Injection this week + menstrual cycle clothes are feeling loser this week Honey Oats on Skim Milk 4g Protein Protein Quick oats Skim 9g ProteinMoccona Coffee on skim Fresh broccoli, sweet potatoChicken breast Rump steak Yopro Protein yoghurt
protein up and go Chicken steak and veggies pastaweight + 1RM 
Sensational update @queenbee87 . Nice training sessions and it has great that you have found a bit of Zen space when in the gym. Looks like things are tracking really well SisterWeek 5 - Retatrutide
Medication
Current : Retatrutide 20mg vial from Zenith health
Current Dose: 2.5mg
Frequency: Once weekly Thursday.
Injection location: Abdomen (keeping 2-5cms from belly button) looking for fatty tissue for optimal drug absorption
Whats new
Previous Medications
Mounjaro 5mg Vial
Semaglutide 10mg Vial
Duration: 12 months combined
Weight loss: 22kgs.
Side Effects
Positives & setbacks
- Starting weight 77.8 kgs .
- Week 1 weigh in 75.95kgs
- Week 2 weigh in 76.3 kgs
- Week 3 weigh in 75.8 kgs
- Week 4 weigh in 76. 8kgs
- Week 5 weigh in 75.9 kgs
Supplements
HGH: 5IU weekly
Collagen supplement 2 tablet daily
Womens Multivitamin Gummies 2 daily
Vitamin B Gummies 2 Daily
Nutrition
Continued using macro factor to track my nutrition. This week I started off strong and as the week went on I really struggled with the want to eat,
MACROS- Calories- Protein- fat- carbs
Friday: 1266 calories, 77 grams of protein, 32 g Fat, and 172 grams carbs
Saturday : 1218 Calories , 90 grams of protein, 22g fat, and 166 grams of carbs
Sunday: 769 calories , 65 grams of protein, 14g fat, and 98 grams of carbs
Monday : 533 Calories, 19 grams of protein, 8 grams of fat, 88 grams of carbs
Tuesday: incomplete logging
Wednesday: 1200 calories , 76 grams of protein, 26 grams of fat, 159 grams of carbs
Breakfast choices
Lunch prep
Dinners
Training
4 decent training days in this week which I'm really happy with. Been extra focused on making time and effort to turn up in the gym, this has been a really good for an emotional reset when I'm stressed or not feeling great, headphones on and ignoring the world and all's it's problems. Days 2 and 3 of my menstrual cycle I avoid the gym mainly due to it being to heavy for me wanting to contend with the embarrassment if something goes wrong so those days are rest days for me. This week I have focused in on back, chest and shoulders , leg day and arm day. Using the Hevy app to track my work out sets, I've just noticed it has a new calories tab . I'm not sure how accurate this is but I've included it .
BACK DAY - Volume: 5629.2kgs sets 25, Records 2 , calories 312
Back Extension Weighted
Lat Pulldowns Cable
- 5kgs x 12 Reps
- 5 kgs x 12 Reps
- 5 kgs x 12 Reps
Lat Pulldown- close grip cable
- 25 kgs x 12
- 39 kgs x 10
- 45 kgs x 6
- 45 kgs x 6
Single Arm Cable rows
- 32kgs x 12
- 39 kgs x 8
- 45 kgs x 5
Seated cable rows - mid back pull
- 11.3 kgs x 12
- 13.5 kgs x 10
- 15.8 kgs x 8
Rear Delt reverse flys machine
- 32 kgs x 12
- 39 kgs x 8
- 45 kgs x 5
Single arm Lat Pulldown-
- 19 kgs x 10
- 26kgs x 8
- 33 kgs x 4
Pull up assisted
- 23kgs x 10
- 29kgs x 10
- 36kgs x 8
- -40.8 kgs x 8
- -34 kgs x 5
- -34 kgs x 5
Shoulders and Chest Volume- 3147.2kgs, Sets 23, Calories 356
Shoulder press
Iso lateral chest press machine
- 40kgs x 5
- 40kgs x 5
- 20kgs x 12
- 10kgs x 12
Bench press- ( Smith machine )
- 20kgs x 12
- 20kgs x 8
- 20kgs x 8
Seated Chest flys (cables)
- 20kgs x 12
- 20kgs x 10
- 20kgs x 10
Face pulls
- 6.8kgs x 4
- 4.5kgs x 8
- 4.5kgs x 8
- 2.3kgs x 10
6 way shoulder raise dumb bells
- 20.3kgsx12
- 22.5kgs x 10
- 24.8kgs x 8
Seated overhead press Dumb bells
- 6kgs x 3
- 6kgs x 5
- 6kgs x 5
- 10kgs x 12
- 10kgs x 10
- 10kgs x 10
LEG Day Volume- 9612kgs, Sets 19, calories 222
Leg extension
Seated leg curl
- W: 12kgs x 12
- 47kgs x 8
- 40kgs x 10
- 33kgs x 12
Leg press
- 47kgs x 10
- 40kgs x 12
- 26kgs x 12
- 120kgs x 12
- 120kgs x 12
- 120kgs x 8
Hip Thrust
Hip Abduction
- 25kgs x 12
- 25kgs x 12
- 25 kgs x 10
Hip Adduction
- 63kgs x 10
- 50kgs x 10
- 36kgs x 12
ARM day Volume 3747.5 kgs , Sets 22, Records 4 , calories 502
- 29kgs x 10
- 23kgs x 12
- 18kgs x 12
Triceps rope pushdown
Hammer curls ( cable )
- 11.3kgs x 12
- 13.5kgs x 10
- 15.5kgs x 5
Bicep curl cables
- 11.3kgs x 12
- 13.5kgs x 8
- 15.8 kgs x 5
Preacher curls machine
- 6.8kgs x 8
- 9kgs x 10
- 11.3kg x 8
Skullcrushers Dumbbells
- 5kgs x 10
- 5kgs x 10
- 5kgs x 10
Triceps extensions machine
- 15kgs x 12
- 15kgs x 10
- 10kgs x 8
Seated dip machine
- 20kgs x 12
- 25kgs x 10
- 30kgs x 4
Elliptical trainer
- 43kgs x 12
- 55kgs x 12
- 62kgs x 8
15 minute duration
Final thoughts
Happy this week overall. I have made some good progress in the gym which I feel has been my main focus this week, I've been trying push past the excuses of not going and showing up getting it done, although at times the calories intake has been way to low I've continued making the better choices with food and I am impressed by my consistency when it comes to cooking as I would avoid this like the plague. Although the scales have returned back to my baseline weight my clothes are feeling on the looser side ,
You're looking good sisterWeek 5 - Retatrutide
Medication
Current : Retatrutide 20mg vial from Zenith health
Current Dose: 2.5mg
Frequency: Once weekly Thursday.
Injection location: Abdomen (keeping 2-5cms from belly button) looking for fatty tissue for optimal drug absorption
Whats new
Previous Medications
Mounjaro 5mg Vial
Semaglutide 10mg Vial
Duration: 12 months combined
Weight loss: 22kgs.
Side Effects
Positives & setbacks
- Starting weight 77.8 kgs .
- Week 1 weigh in 75.95kgs
- Week 2 weigh in 76.3 kgs
- Week 3 weigh in 75.8 kgs
- Week 4 weigh in 76. 8kgs
- Week 5 weigh in 75.9 kgs
Supplements
HGH: 5IU weekly
Collagen supplement 2 tablet daily
Womens Multivitamin Gummies 2 daily
Vitamin B Gummies 2 Daily
Nutrition
Continued using macro factor to track my nutrition. This week I started off strong and as the week went on I really struggled with the want to eat,
MACROS- Calories- Protein- fat- carbs
Friday: 1266 calories, 77 grams of protein, 32 g Fat, and 172 grams carbs
Saturday : 1218 Calories , 90 grams of protein, 22g fat, and 166 grams of carbs
Sunday: 769 calories , 65 grams of protein, 14g fat, and 98 grams of carbs
Monday : 533 Calories, 19 grams of protein, 8 grams of fat, 88 grams of carbs
Tuesday: incomplete logging
Wednesday: 1200 calories , 76 grams of protein, 26 grams of fat, 159 grams of carbs
Breakfast choices
Lunch prep
Dinners
Training
4 decent training days in this week which I'm really happy with. Been extra focused on making time and effort to turn up in the gym, this has been a really good for an emotional reset when I'm stressed or not feeling great, headphones on and ignoring the world and all's it's problems. Days 2 and 3 of my menstrual cycle I avoid the gym mainly due to it being to heavy for me wanting to contend with the embarrassment if something goes wrong so those days are rest days for me. This week I have focused in on back, chest and shoulders , leg day and arm day. Using the Hevy app to track my work out sets, I've just noticed it has a new calories tab . I'm not sure how accurate this is but I've included it .
BACK DAY - Volume: 5629.2kgs sets 25, Records 2 , calories 312
Back Extension Weighted
Lat Pulldowns Cable
- 5kgs x 12 Reps
- 5 kgs x 12 Reps
- 5 kgs x 12 Reps
Lat Pulldown- close grip cable
- 25 kgs x 12
- 39 kgs x 10
- 45 kgs x 6
- 45 kgs x 6
Single Arm Cable rows
- 32kgs x 12
- 39 kgs x 8
- 45 kgs x 5
Seated cable rows - mid back pull
- 11.3 kgs x 12
- 13.5 kgs x 10
- 15.8 kgs x 8
Rear Delt reverse flys machine
- 32 kgs x 12
- 39 kgs x 8
- 45 kgs x 5
Single arm Lat Pulldown-
- 19 kgs x 10
- 26kgs x 8
- 33 kgs x 4
Pull up assisted
- 23kgs x 10
- 29kgs x 10
- 36kgs x 8
- -40.8 kgs x 8
- -34 kgs x 5
- -34 kgs x 5
Shoulders and Chest Volume- 3147.2kgs, Sets 23, Calories 356
Shoulder press
Iso lateral chest press machine
- 40kgs x 5
- 40kgs x 5
- 20kgs x 12
- 10kgs x 12
Bench press- ( Smith machine )
- 20kgs x 12
- 20kgs x 8
- 20kgs x 8
Seated Chest flys (cables)
- 20kgs x 12
- 20kgs x 10
- 20kgs x 10
Face pulls
- 6.8kgs x 4
- 4.5kgs x 8
- 4.5kgs x 8
- 2.3kgs x 10
6 way shoulder raise dumb bells
- 20.3kgsx12
- 22.5kgs x 10
- 24.8kgs x 8
Seated overhead press Dumb bells
- 6kgs x 3
- 6kgs x 5
- 6kgs x 5
- 10kgs x 12
- 10kgs x 10
- 10kgs x 10
LEG Day Volume- 9612kgs, Sets 19, calories 222
Leg extension
Seated leg curl
- W: 12kgs x 12
- 47kgs x 8
- 40kgs x 10
- 33kgs x 12
Leg press
- 47kgs x 10
- 40kgs x 12
- 26kgs x 12
- 120kgs x 12
- 120kgs x 12
- 120kgs x 8
Hip Thrust
Hip Abduction
- 25kgs x 12
- 25kgs x 12
- 25 kgs x 10
Hip Adduction
- 63kgs x 10
- 50kgs x 10
- 36kgs x 12
ARM day Volume 3747.5 kgs , Sets 22, Records 4 , calories 502
- 29kgs x 10
- 23kgs x 12
- 18kgs x 12
Triceps rope pushdown
Hammer curls ( cable )
- 11.3kgs x 12
- 13.5kgs x 10
- 15.5kgs x 5
Bicep curl cables
- 11.3kgs x 12
- 13.5kgs x 8
- 15.8 kgs x 5
Preacher curls machine
- 6.8kgs x 8
- 9kgs x 10
- 11.3kg x 8
Skullcrushers Dumbbells
- 5kgs x 10
- 5kgs x 10
- 5kgs x 10
Triceps extensions machine
- 15kgs x 12
- 15kgs x 10
- 10kgs x 8
Seated dip machine
- 20kgs x 12
- 25kgs x 10
- 30kgs x 4
Elliptical trainer
- 43kgs x 12
- 55kgs x 12
- 62kgs x 8
15 minute duration
Final thoughts
Happy this week overall. I have made some good progress in the gym which I feel has been my main focus this week, I've been trying push past the excuses of not going and showing up getting it done, although at times the calories intake has been way to low I've continued making the better choices with food and I am impressed by my consistency when it comes to cooking as I would avoid this like the plague. Although the scales have returned back to my baseline weight my clothes are feeling on the looser side ,
@queenbee87 making progress well done!
Thank you . Yes the carbs are coming from the high veggie intake mainly around theYou're looking good sister
i would suggest cutting carbs by about 30 grams and boost protein by 10-20 for the training
and you're doing a lot of volume, no DOMS?
sweet potatoes cause I’m using them as a filler . I also need to get some lean protein , my partner has some here but one shake is 600 calories so would blow me out in calorie intake and leave no room for actual food . 
I’m definitely getting DOMS with these volumes . Usually doesn’t kick in for 2 days post work out. And when It does I generally cripple myself and have regrets . Some general exercises are probably repeating the same thing and probably unnecessary I do understand that. I’m not that knowledgeable at working it all out yet . I’m adjust as I learn new things along the way . Thanks for your valuable input as always .
Thank you sisterI just wanted to comment on how well formatted this update was.
Nothing hits my pleasure receptors like good formatting!
Great progress, and the training volume is very impressive!
haha I’m just going with the flow trying to keep it all consistent and easy to follow . I’m working my way back to pre baby days in terms of volume. I feel so weak these days compared to the old days . But it’s all a journey each and everytime . I always love a challenge when it comes to internally defeating myself . Eventually I’ll impress myself once more . 
thank you for your continued support on my posts . Nothing like a good zenSensational update @queenbee87 . Nice training sessions and it has great that you have found a bit of Zen space when in the gym. Looks like things are tracking really well Sister
(death metal) session blasting in the gym to keep things focused and calm
Whatever works sisterP
thank you for your continued support on my posts . Nothing like a good zen
Zen is Zen Amazing update as always, happy to see your weight is back on a downward trend, its never fun missing doses.Week 5 - Retatrutide
Medication
Current : Retatrutide 20mg vial from Zenith health
Current Dose: 2.5mg
Frequency: Once weekly Thursday.
Injection location: Abdomen (keeping 2-5cms from belly button) looking for fatty tissue for optimal drug absorption
Whats new
Previous Medications
Mounjaro 5mg Vial
Semaglutide 10mg Vial
Duration: 12 months combined
Weight loss: 22kgs.
Side Effects
Positives & setbacks
- Starting weight 77.8 kgs .
- Week 1 weigh in 75.95kgs
- Week 2 weigh in 76.3 kgs
- Week 3 weigh in 75.8 kgs
- Week 4 weigh in 76. 8kgs
- Week 5 weigh in 75.9 kgs
Supplements
HGH: 5IU weekly
Collagen supplement 2 tablet daily
Womens Multivitamin Gummies 2 daily
Vitamin B Gummies 2 Daily
Nutrition
Continued using macro factor to track my nutrition. This week I started off strong and as the week went on I really struggled with the want to eat,
MACROS- Calories- Protein- fat- carbs
Friday: 1266 calories, 77 grams of protein, 32 g Fat, and 172 grams carbs
Saturday : 1218 Calories , 90 grams of protein, 22g fat, and 166 grams of carbs
Sunday: 769 calories , 65 grams of protein, 14g fat, and 98 grams of carbs
Monday : 533 Calories, 19 grams of protein, 8 grams of fat, 88 grams of carbs
Tuesday: incomplete logging
Wednesday: 1200 calories , 76 grams of protein, 26 grams of fat, 159 grams of carbs
Breakfast choices
Lunch prep
Dinners
Training
4 decent training days in this week which I'm really happy with. Been extra focused on making time and effort to turn up in the gym, this has been a really good for an emotional reset when I'm stressed or not feeling great, headphones on and ignoring the world and all's it's problems. Days 2 and 3 of my menstrual cycle I avoid the gym mainly due to it being to heavy for me wanting to contend with the embarrassment if something goes wrong so those days are rest days for me. This week I have focused in on back, chest and shoulders , leg day and arm day. Using the Hevy app to track my work out sets, I've just noticed it has a new calories tab . I'm not sure how accurate this is but I've included it .
BACK DAY - Volume: 5629.2kgs sets 25, Records 2 , calories 312
Back Extension Weighted
Lat Pulldowns Cable
- 5kgs x 12 Reps
- 5 kgs x 12 Reps
- 5 kgs x 12 Reps
Lat Pulldown- close grip cable
- 25 kgs x 12
- 39 kgs x 10
- 45 kgs x 6
- 45 kgs x 6
Single Arm Cable rows
- 32kgs x 12
- 39 kgs x 8
- 45 kgs x 5
Seated cable rows - mid back pull
- 11.3 kgs x 12
- 13.5 kgs x 10
- 15.8 kgs x 8
Rear Delt reverse flys machine
- 32 kgs x 12
- 39 kgs x 8
- 45 kgs x 5
Single arm Lat Pulldown-
- 19 kgs x 10
- 26kgs x 8
- 33 kgs x 4
Pull up assisted
- 23kgs x 10
- 29kgs x 10
- 36kgs x 8
- -40.8 kgs x 8
- -34 kgs x 5
- -34 kgs x 5
Shoulders and Chest Volume- 3147.2kgs, Sets 23, Calories 356
Shoulder press
Iso lateral chest press machine
- 40kgs x 5
- 40kgs x 5
- 20kgs x 12
- 10kgs x 12
Bench press- ( Smith machine )
- 20kgs x 12
- 20kgs x 8
- 20kgs x 8
Seated Chest flys (cables)
- 20kgs x 12
- 20kgs x 10
- 20kgs x 10
Face pulls
- 6.8kgs x 4
- 4.5kgs x 8
- 4.5kgs x 8
- 2.3kgs x 10
6 way shoulder raise dumb bells
- 20.3kgsx12
- 22.5kgs x 10
- 24.8kgs x 8
Seated overhead press Dumb bells
- 6kgs x 3
- 6kgs x 5
- 6kgs x 5
- 10kgs x 12
- 10kgs x 10
- 10kgs x 10
LEG Day Volume- 9612kgs, Sets 19, calories 222
Leg extension
Seated leg curl
- W: 12kgs x 12
- 47kgs x 8
- 40kgs x 10
- 33kgs x 12
Leg press
- 47kgs x 10
- 40kgs x 12
- 26kgs x 12
- 120kgs x 12
- 120kgs x 12
- 120kgs x 8
Hip Thrust
Hip Abduction
- 25kgs x 12
- 25kgs x 12
- 25 kgs x 10
Hip Adduction
- 63kgs x 10
- 50kgs x 10
- 36kgs x 12
ARM day Volume 3747.5 kgs , Sets 22, Records 4 , calories 502
- 29kgs x 10
- 23kgs x 12
- 18kgs x 12
Triceps rope pushdown
Hammer curls ( cable )
- 11.3kgs x 12
- 13.5kgs x 10
- 15.5kgs x 5
Bicep curl cables
- 11.3kgs x 12
- 13.5kgs x 8
- 15.8 kgs x 5
Preacher curls machine
- 6.8kgs x 8
- 9kgs x 10
- 11.3kg x 8
Skullcrushers Dumbbells
- 5kgs x 10
- 5kgs x 10
- 5kgs x 10
Triceps extensions machine
- 15kgs x 12
- 15kgs x 10
- 10kgs x 8
Seated dip machine
- 20kgs x 12
- 25kgs x 10
- 30kgs x 4
Elliptical trainer
- 43kgs x 12
- 55kgs x 12
- 62kgs x 8
15 minute duration
Final thoughts
Happy this week overall. I have made some good progress in the gym which I feel has been my main focus this week, I've been trying push past the excuses of not going and showing up getting it done, although at times the calories intake has been way to low I've continued making the better choices with food and I am impressed by my consistency when it comes to cooking as I would avoid this like the plague. Although the scales have returned back to my baseline weight my clothes are feeling on the looser side ,
Good to know , encouraging that others can notice the changes that I can’t yet see. I also had this comment at work from a nursing sister who also noticed .Amazing update as always, happy to see your weight is back on a downward trend, its never fun missing doses.
Keep up the good work, can definitely notice changes regarding the progress pics
. This goes a long way when it comes to encouragement and feeling like my hard work is achieving something .
@queenbee87 you're getting there slowly but surely. You can always increase the dose of the retatrutide and see if that will spur more results, but I think you're good at 2.5mg a week. That's a good one.Week 5 - Retatrutide
Medication
Current : Retatrutide 20mg vial from Zenith health
Current Dose: 2.5mg
Frequency: Once weekly Thursday.
Injection location: Abdomen (keeping 2-5cms from belly button) looking for fatty tissue for optimal drug absorption
Whats new
Previous Medications
Mounjaro 5mg Vial
Semaglutide 10mg Vial
Duration: 12 months combined
Weight loss: 22kgs.
Side Effects
Positives & setbacks
- Starting weight 77.8 kgs .
- Week 1 weigh in 75.95kgs
- Week 2 weigh in 76.3 kgs
- Week 3 weigh in 75.8 kgs
- Week 4 weigh in 76. 8kgs
- Week 5 weigh in 75.9 kgs
Supplements
HGH: 5IU weekly
Collagen supplement 2 tablet daily
Womens Multivitamin Gummies 2 daily
Vitamin B Gummies 2 Daily
Nutrition
Continued using macro factor to track my nutrition. This week I started off strong and as the week went on I really struggled with the want to eat,
MACROS- Calories- Protein- fat- carbs
Friday: 1266 calories, 77 grams of protein, 32 g Fat, and 172 grams carbs
Saturday : 1218 Calories , 90 grams of protein, 22g fat, and 166 grams of carbs
Sunday: 769 calories , 65 grams of protein, 14g fat, and 98 grams of carbs
Monday : 533 Calories, 19 grams of protein, 8 grams of fat, 88 grams of carbs
Tuesday: incomplete logging
Wednesday: 1200 calories , 76 grams of protein, 26 grams of fat, 159 grams of carbs
Breakfast choices
Lunch prep
Dinners
Training
4 decent training days in this week which I'm really happy with. Been extra focused on making time and effort to turn up in the gym, this has been a really good for an emotional reset when I'm stressed or not feeling great, headphones on and ignoring the world and all's it's problems. Days 2 and 3 of my menstrual cycle I avoid the gym mainly due to it being to heavy for me wanting to contend with the embarrassment if something goes wrong so those days are rest days for me. This week I have focused in on back, chest and shoulders , leg day and arm day. Using the Hevy app to track my work out sets, I've just noticed it has a new calories tab . I'm not sure how accurate this is but I've included it .
BACK DAY - Volume: 5629.2kgs sets 25, Records 2 , calories 312
Back Extension Weighted
Lat Pulldowns Cable
- 5kgs x 12 Reps
- 5 kgs x 12 Reps
- 5 kgs x 12 Reps
Lat Pulldown- close grip cable
- 25 kgs x 12
- 39 kgs x 10
- 45 kgs x 6
- 45 kgs x 6
Single Arm Cable rows
- 32kgs x 12
- 39 kgs x 8
- 45 kgs x 5
Seated cable rows - mid back pull
- 11.3 kgs x 12
- 13.5 kgs x 10
- 15.8 kgs x 8
Rear Delt reverse flys machine
- 32 kgs x 12
- 39 kgs x 8
- 45 kgs x 5
Single arm Lat Pulldown-
- 19 kgs x 10
- 26kgs x 8
- 33 kgs x 4
Pull up assisted
- 23kgs x 10
- 29kgs x 10
- 36kgs x 8
- -40.8 kgs x 8
- -34 kgs x 5
- -34 kgs x 5
Shoulders and Chest Volume- 3147.2kgs, Sets 23, Calories 356
Shoulder press
Iso lateral chest press machine
- 40kgs x 5
- 40kgs x 5
- 20kgs x 12
- 10kgs x 12
Bench press- ( Smith machine )
- 20kgs x 12
- 20kgs x 8
- 20kgs x 8
Seated Chest flys (cables)
- 20kgs x 12
- 20kgs x 10
- 20kgs x 10
Face pulls
- 6.8kgs x 4
- 4.5kgs x 8
- 4.5kgs x 8
- 2.3kgs x 10
6 way shoulder raise dumb bells
- 20.3kgsx12
- 22.5kgs x 10
- 24.8kgs x 8
Seated overhead press Dumb bells
- 6kgs x 3
- 6kgs x 5
- 6kgs x 5
- 10kgs x 12
- 10kgs x 10
- 10kgs x 10
LEG Day Volume- 9612kgs, Sets 19, calories 222
Leg extension
Seated leg curl
- W: 12kgs x 12
- 47kgs x 8
- 40kgs x 10
- 33kgs x 12
Leg press
- 47kgs x 10
- 40kgs x 12
- 26kgs x 12
- 120kgs x 12
- 120kgs x 12
- 120kgs x 8
Hip Thrust
Hip Abduction
- 25kgs x 12
- 25kgs x 12
- 25 kgs x 10
Hip Adduction
- 63kgs x 10
- 50kgs x 10
- 36kgs x 12
ARM day Volume 3747.5 kgs , Sets 22, Records 4 , calories 502
- 29kgs x 10
- 23kgs x 12
- 18kgs x 12
Triceps rope pushdown
Hammer curls ( cable )
- 11.3kgs x 12
- 13.5kgs x 10
- 15.5kgs x 5
Bicep curl cables
- 11.3kgs x 12
- 13.5kgs x 8
- 15.8 kgs x 5
Preacher curls machine
- 6.8kgs x 8
- 9kgs x 10
- 11.3kg x 8
Skullcrushers Dumbbells
- 5kgs x 10
- 5kgs x 10
- 5kgs x 10
Triceps extensions machine
- 15kgs x 12
- 15kgs x 10
- 10kgs x 8
Seated dip machine
- 20kgs x 12
- 25kgs x 10
- 30kgs x 4
Elliptical trainer
- 43kgs x 12
- 55kgs x 12
- 62kgs x 8
15 minute duration
Final thoughts
Happy this week overall. I have made some good progress in the gym which I feel has been my main focus this week, I've been trying push past the excuses of not going and showing up getting it done, although at times the calories intake has been way to low I've continued making the better choices with food and I am impressed by my consistency when it comes to cooking as I would avoid this like the plague. Although the scales have returned back to my baseline weight my clothes are feeling on the looser side ,
Yeah when we look at ourselves it's hard to notice changes as we see ourselves everyday, but for us its plain as day to see, the good thing is the more you lose weight the more noticeable it is, keep on keeping on you sill hardly be able to recognise yourself in a few months!Good to know , encouraging that others can notice the changes that I can’t yet see. I also had this comment at work from a nursing sister who also noticed .
Yeah I have to agree, if you feel like your not losing weight as fast as you like. Feel free to up the dose!
That is very true but I do also recognise I have a bad tendency to starve myself and I don’t want to do that this time around . This time I really want to build the better food habits rather then literally starving my body again of everything as i did last time . The consequences were just not worth it and without proper nutrition I just can’t train either . So some food noise for me is ok . It’s very minimal at the time moment and not bothersome . I will absolutely though increase the dose accordingly when the time comes .
Yep can't agree with you more
I have 5mg and I’m not afraid to use it
but for now I won’t disrupt what’s workingYeah with vials you can always increase the dose slightly, when you feel ready can always give 3mg a go.I have 5mg and I’m not afraid to use it
Thank you . Yes the carbs are coming from the high veggie intake mainly around the
yeah reta can be ran up to much higher with the studies. some people need that for a bit
The tricep extensions really go a long way and then the dips, they took a beating, I'm sure. I'm sure you got a little sore the next day, which is great. @queenbee87Week 5 - Retatrutide
Medication
Current : Retatrutide 20mg vial from Zenith health
Current Dose: 2.5mg
Frequency: Once weekly Thursday.
Injection location: Abdomen (keeping 2-5cms from belly button) looking for fatty tissue for optimal drug absorption
Whats new
Previous Medications
Mounjaro 5mg Vial
Semaglutide 10mg Vial
Duration: 12 months combined
Weight loss: 22kgs.
Side Effects
Positives & setbacks
- Starting weight 77.8 kgs .
- Week 1 weigh in 75.95kgs
- Week 2 weigh in 76.3 kgs
- Week 3 weigh in 75.8 kgs
- Week 4 weigh in 76. 8kgs
- Week 5 weigh in 75.9 kgs
Supplements
HGH: 5IU weekly
Collagen supplement 2 tablet daily
Womens Multivitamin Gummies 2 daily
Vitamin B Gummies 2 Daily
Nutrition
Continued using macro factor to track my nutrition. This week I started off strong and as the week went on I really struggled with the want to eat,
MACROS- Calories- Protein- fat- carbs
Friday: 1266 calories, 77 grams of protein, 32 g Fat, and 172 grams carbs
Saturday : 1218 Calories , 90 grams of protein, 22g fat, and 166 grams of carbs
Sunday: 769 calories , 65 grams of protein, 14g fat, and 98 grams of carbs
Monday : 533 Calories, 19 grams of protein, 8 grams of fat, 88 grams of carbs
Tuesday: incomplete logging
Wednesday: 1200 calories , 76 grams of protein, 26 grams of fat, 159 grams of carbs
Breakfast choices
Lunch prep
Dinners
Training
4 decent training days in this week which I'm really happy with. Been extra focused on making time and effort to turn up in the gym, this has been a really good for an emotional reset when I'm stressed or not feeling great, headphones on and ignoring the world and all's it's problems. Days 2 and 3 of my menstrual cycle I avoid the gym mainly due to it being to heavy for me wanting to contend with the embarrassment if something goes wrong so those days are rest days for me. This week I have focused in on back, chest and shoulders , leg day and arm day. Using the Hevy app to track my work out sets, I've just noticed it has a new calories tab . I'm not sure how accurate this is but I've included it .
BACK DAY - Volume: 5629.2kgs sets 25, Records 2 , calories 312
Back Extension Weighted
Lat Pulldowns Cable
- 5kgs x 12 Reps
- 5 kgs x 12 Reps
- 5 kgs x 12 Reps
Lat Pulldown- close grip cable
- 25 kgs x 12
- 39 kgs x 10
- 45 kgs x 6
- 45 kgs x 6
Single Arm Cable rows
- 32kgs x 12
- 39 kgs x 8
- 45 kgs x 5
Seated cable rows - mid back pull
- 11.3 kgs x 12
- 13.5 kgs x 10
- 15.8 kgs x 8
Rear Delt reverse flys machine
- 32 kgs x 12
- 39 kgs x 8
- 45 kgs x 5
Single arm Lat Pulldown-
- 19 kgs x 10
- 26kgs x 8
- 33 kgs x 4
Pull up assisted
- 23kgs x 10
- 29kgs x 10
- 36kgs x 8
- -40.8 kgs x 8
- -34 kgs x 5
- -34 kgs x 5
Shoulders and Chest Volume- 3147.2kgs, Sets 23, Calories 356
Shoulder press
Iso lateral chest press machine
- 40kgs x 5
- 40kgs x 5
- 20kgs x 12
- 10kgs x 12
Bench press- ( Smith machine )
- 20kgs x 12
- 20kgs x 8
- 20kgs x 8
Seated Chest flys (cables)
- 20kgs x 12
- 20kgs x 10
- 20kgs x 10
Face pulls
- 6.8kgs x 4
- 4.5kgs x 8
- 4.5kgs x 8
- 2.3kgs x 10
6 way shoulder raise dumb bells
- 20.3kgsx12
- 22.5kgs x 10
- 24.8kgs x 8
Seated overhead press Dumb bells
- 6kgs x 3
- 6kgs x 5
- 6kgs x 5
- 10kgs x 12
- 10kgs x 10
- 10kgs x 10
LEG Day Volume- 9612kgs, Sets 19, calories 222
Leg extension
Seated leg curl
- W: 12kgs x 12
- 47kgs x 8
- 40kgs x 10
- 33kgs x 12
Leg press
- 47kgs x 10
- 40kgs x 12
- 26kgs x 12
- 120kgs x 12
- 120kgs x 12
- 120kgs x 8
Hip Thrust
Hip Abduction
- 25kgs x 12
- 25kgs x 12
- 25 kgs x 10
Hip Adduction
- 63kgs x 10
- 50kgs x 10
- 36kgs x 12
ARM day Volume 3747.5 kgs , Sets 22, Records 4 , calories 502
- 29kgs x 10
- 23kgs x 12
- 18kgs x 12
Triceps rope pushdown
Hammer curls ( cable )
- 11.3kgs x 12
- 13.5kgs x 10
- 15.5kgs x 5
Bicep curl cables
- 11.3kgs x 12
- 13.5kgs x 8
- 15.8 kgs x 5
Preacher curls machine
- 6.8kgs x 8
- 9kgs x 10
- 11.3kg x 8
Skullcrushers Dumbbells
- 5kgs x 10
- 5kgs x 10
- 5kgs x 10
Triceps extensions machine
- 15kgs x 12
- 15kgs x 10
- 10kgs x 8
Seated dip machine
- 20kgs x 12
- 25kgs x 10
- 30kgs x 4
Elliptical trainer
- 43kgs x 12
- 55kgs x 12
- 62kgs x 8
15 minute duration
Final thoughts
Happy this week overall. I have made some good progress in the gym which I feel has been my main focus this week, I've been trying push past the excuses of not going and showing up getting it done, although at times the calories intake has been way to low I've continued making the better choices with food and I am impressed by my consistency when it comes to cooking as I would avoid this like the plague. Although the scales have returned back to my baseline weight my clothes are feeling on the looser side ,
Good to see you back updating. Hopefully we can see you regularly updating us. @queenbee87 the iron grind is where you belong. Good job on this training. You burned a lot of calories.Week 5 - Retatrutide
Medication
Current : Retatrutide 20mg vial from Zenith health
Current Dose: 2.5mg
Frequency: Once weekly Thursday.
Injection location: Abdomen (keeping 2-5cms from belly button) looking for fatty tissue for optimal drug absorption
Whats new
Previous Medications
Mounjaro 5mg Vial
Semaglutide 10mg Vial
Duration: 12 months combined
Weight loss: 22kgs.
Side Effects
Positives & setbacks
- Starting weight 77.8 kgs .
- Week 1 weigh in 75.95kgs
- Week 2 weigh in 76.3 kgs
- Week 3 weigh in 75.8 kgs
- Week 4 weigh in 76. 8kgs
- Week 5 weigh in 75.9 kgs
Supplements
HGH: 5IU weekly
Collagen supplement 2 tablet daily
Womens Multivitamin Gummies 2 daily
Vitamin B Gummies 2 Daily
Nutrition
Continued using macro factor to track my nutrition. This week I started off strong and as the week went on I really struggled with the want to eat,
MACROS- Calories- Protein- fat- carbs
Friday: 1266 calories, 77 grams of protein, 32 g Fat, and 172 grams carbs
Saturday : 1218 Calories , 90 grams of protein, 22g fat, and 166 grams of carbs
Sunday: 769 calories , 65 grams of protein, 14g fat, and 98 grams of carbs
Monday : 533 Calories, 19 grams of protein, 8 grams of fat, 88 grams of carbs
Tuesday: incomplete logging
Wednesday: 1200 calories , 76 grams of protein, 26 grams of fat, 159 grams of carbs
Breakfast choices
Lunch prep
Dinners
Training
4 decent training days in this week which I'm really happy with. Been extra focused on making time and effort to turn up in the gym, this has been a really good for an emotional reset when I'm stressed or not feeling great, headphones on and ignoring the world and all's it's problems. Days 2 and 3 of my menstrual cycle I avoid the gym mainly due to it being to heavy for me wanting to contend with the embarrassment if something goes wrong so those days are rest days for me. This week I have focused in on back, chest and shoulders , leg day and arm day. Using the Hevy app to track my work out sets, I've just noticed it has a new calories tab . I'm not sure how accurate this is but I've included it .
BACK DAY - Volume: 5629.2kgs sets 25, Records 2 , calories 312
Back Extension Weighted
Lat Pulldowns Cable
- 5kgs x 12 Reps
- 5 kgs x 12 Reps
- 5 kgs x 12 Reps
Lat Pulldown- close grip cable
- 25 kgs x 12
- 39 kgs x 10
- 45 kgs x 6
- 45 kgs x 6
Single Arm Cable rows
- 32kgs x 12
- 39 kgs x 8
- 45 kgs x 5
Seated cable rows - mid back pull
- 11.3 kgs x 12
- 13.5 kgs x 10
- 15.8 kgs x 8
Rear Delt reverse flys machine
- 32 kgs x 12
- 39 kgs x 8
- 45 kgs x 5
Single arm Lat Pulldown-
- 19 kgs x 10
- 26kgs x 8
- 33 kgs x 4
Pull up assisted
- 23kgs x 10
- 29kgs x 10
- 36kgs x 8
- -40.8 kgs x 8
- -34 kgs x 5
- -34 kgs x 5
Shoulders and Chest Volume- 3147.2kgs, Sets 23, Calories 356
Shoulder press
Iso lateral chest press machine
- 40kgs x 5
- 40kgs x 5
- 20kgs x 12
- 10kgs x 12
Bench press- ( Smith machine )
- 20kgs x 12
- 20kgs x 8
- 20kgs x 8
Seated Chest flys (cables)
- 20kgs x 12
- 20kgs x 10
- 20kgs x 10
Face pulls
- 6.8kgs x 4
- 4.5kgs x 8
- 4.5kgs x 8
- 2.3kgs x 10
6 way shoulder raise dumb bells
- 20.3kgsx12
- 22.5kgs x 10
- 24.8kgs x 8
Seated overhead press Dumb bells
- 6kgs x 3
- 6kgs x 5
- 6kgs x 5
- 10kgs x 12
- 10kgs x 10
- 10kgs x 10
LEG Day Volume- 9612kgs, Sets 19, calories 222
Leg extension
Seated leg curl
- W: 12kgs x 12
- 47kgs x 8
- 40kgs x 10
- 33kgs x 12
Leg press
- 47kgs x 10
- 40kgs x 12
- 26kgs x 12
- 120kgs x 12
- 120kgs x 12
- 120kgs x 8
Hip Thrust
Hip Abduction
- 25kgs x 12
- 25kgs x 12
- 25 kgs x 10
Hip Adduction
- 63kgs x 10
- 50kgs x 10
- 36kgs x 12
ARM day Volume 3747.5 kgs , Sets 22, Records 4 , calories 502
- 29kgs x 10
- 23kgs x 12
- 18kgs x 12
Triceps rope pushdown
Hammer curls ( cable )
- 11.3kgs x 12
- 13.5kgs x 10
- 15.5kgs x 5
Bicep curl cables
- 11.3kgs x 12
- 13.5kgs x 8
- 15.8 kgs x 5
Preacher curls machine
- 6.8kgs x 8
- 9kgs x 10
- 11.3kg x 8
Skullcrushers Dumbbells
- 5kgs x 10
- 5kgs x 10
- 5kgs x 10
Triceps extensions machine
- 15kgs x 12
- 15kgs x 10
- 10kgs x 8
Seated dip machine
- 20kgs x 12
- 25kgs x 10
- 30kgs x 4
Elliptical trainer
- 43kgs x 12
- 55kgs x 12
- 62kgs x 8
15 minute duration
Final thoughts
Happy this week overall. I have made some good progress in the gym which I feel has been my main focus this week, I've been trying push past the excuses of not going and showing up getting it done, although at times the calories intake has been way to low I've continued making the better choices with food and I am impressed by my consistency when it comes to cooking as I would avoid this like the plague. Although the scales have returned back to my baseline weight my clothes are feeling on the looser side ,
@queenbee87 nice job on the tricep extensions and seated dip machines. Really looking nice. I like how you finish out with elliptical as well.Week 5 - Retatrutide
Medication
Current : Retatrutide 20mg vial from Zenith health
Current Dose: 2.5mg
Frequency: Once weekly Thursday.
Injection location: Abdomen (keeping 2-5cms from belly button) looking for fatty tissue for optimal drug absorption
Whats new
Previous Medications
Mounjaro 5mg Vial
Semaglutide 10mg Vial
Duration: 12 months combined
Weight loss: 22kgs.
Side Effects
Positives & setbacks
- Starting weight 77.8 kgs .
- Week 1 weigh in 75.95kgs
- Week 2 weigh in 76.3 kgs
- Week 3 weigh in 75.8 kgs
- Week 4 weigh in 76. 8kgs
- Week 5 weigh in 75.9 kgs
Supplements
HGH: 5IU weekly
Collagen supplement 2 tablet daily
Womens Multivitamin Gummies 2 daily
Vitamin B Gummies 2 Daily
Nutrition
Continued using macro factor to track my nutrition. This week I started off strong and as the week went on I really struggled with the want to eat,
MACROS- Calories- Protein- fat- carbs
Friday: 1266 calories, 77 grams of protein, 32 g Fat, and 172 grams carbs
Saturday : 1218 Calories , 90 grams of protein, 22g fat, and 166 grams of carbs
Sunday: 769 calories , 65 grams of protein, 14g fat, and 98 grams of carbs
Monday : 533 Calories, 19 grams of protein, 8 grams of fat, 88 grams of carbs
Tuesday: incomplete logging
Wednesday: 1200 calories , 76 grams of protein, 26 grams of fat, 159 grams of carbs
Breakfast choices
Lunch prep
Dinners
Training
4 decent training days in this week which I'm really happy with. Been extra focused on making time and effort to turn up in the gym, this has been a really good for an emotional reset when I'm stressed or not feeling great, headphones on and ignoring the world and all's it's problems. Days 2 and 3 of my menstrual cycle I avoid the gym mainly due to it being to heavy for me wanting to contend with the embarrassment if something goes wrong so those days are rest days for me. This week I have focused in on back, chest and shoulders , leg day and arm day. Using the Hevy app to track my work out sets, I've just noticed it has a new calories tab . I'm not sure how accurate this is but I've included it .
BACK DAY - Volume: 5629.2kgs sets 25, Records 2 , calories 312
Back Extension Weighted
Lat Pulldowns Cable
- 5kgs x 12 Reps
- 5 kgs x 12 Reps
- 5 kgs x 12 Reps
Lat Pulldown- close grip cable
- 25 kgs x 12
- 39 kgs x 10
- 45 kgs x 6
- 45 kgs x 6
Single Arm Cable rows
- 32kgs x 12
- 39 kgs x 8
- 45 kgs x 5
Seated cable rows - mid back pull
- 11.3 kgs x 12
- 13.5 kgs x 10
- 15.8 kgs x 8
Rear Delt reverse flys machine
- 32 kgs x 12
- 39 kgs x 8
- 45 kgs x 5
Single arm Lat Pulldown-
- 19 kgs x 10
- 26kgs x 8
- 33 kgs x 4
Pull up assisted
- 23kgs x 10
- 29kgs x 10
- 36kgs x 8
- -40.8 kgs x 8
- -34 kgs x 5
- -34 kgs x 5
Shoulders and Chest Volume- 3147.2kgs, Sets 23, Calories 356
Shoulder press
Iso lateral chest press machine
- 40kgs x 5
- 40kgs x 5
- 20kgs x 12
- 10kgs x 12
Bench press- ( Smith machine )
- 20kgs x 12
- 20kgs x 8
- 20kgs x 8
Seated Chest flys (cables)
- 20kgs x 12
- 20kgs x 10
- 20kgs x 10
Face pulls
- 6.8kgs x 4
- 4.5kgs x 8
- 4.5kgs x 8
- 2.3kgs x 10
6 way shoulder raise dumb bells
- 20.3kgsx12
- 22.5kgs x 10
- 24.8kgs x 8
Seated overhead press Dumb bells
- 6kgs x 3
- 6kgs x 5
- 6kgs x 5
- 10kgs x 12
- 10kgs x 10
- 10kgs x 10
LEG Day Volume- 9612kgs, Sets 19, calories 222
Leg extension
Seated leg curl
- W: 12kgs x 12
- 47kgs x 8
- 40kgs x 10
- 33kgs x 12
Leg press
- 47kgs x 10
- 40kgs x 12
- 26kgs x 12
- 120kgs x 12
- 120kgs x 12
- 120kgs x 8
Hip Thrust
Hip Abduction
- 25kgs x 12
- 25kgs x 12
- 25 kgs x 10
Hip Adduction
- 63kgs x 10
- 50kgs x 10
- 36kgs x 12
ARM day Volume 3747.5 kgs , Sets 22, Records 4 , calories 502
- 29kgs x 10
- 23kgs x 12
- 18kgs x 12
Triceps rope pushdown
Hammer curls ( cable )
- 11.3kgs x 12
- 13.5kgs x 10
- 15.5kgs x 5
Bicep curl cables
- 11.3kgs x 12
- 13.5kgs x 8
- 15.8 kgs x 5
Preacher curls machine
- 6.8kgs x 8
- 9kgs x 10
- 11.3kg x 8
Skullcrushers Dumbbells
- 5kgs x 10
- 5kgs x 10
- 5kgs x 10
Triceps extensions machine
- 15kgs x 12
- 15kgs x 10
- 10kgs x 8
Seated dip machine
- 20kgs x 12
- 25kgs x 10
- 30kgs x 4
Elliptical trainer
- 43kgs x 12
- 55kgs x 12
- 62kgs x 8
15 minute duration
Final thoughts
Happy this week overall. I have made some good progress in the gym which I feel has been my main focus this week, I've been trying push past the excuses of not going and showing up getting it done, although at times the calories intake has been way to low I've continued making the better choices with food and I am impressed by my consistency when it comes to cooking as I would avoid this like the plague. Although the scales have returned back to my baseline weight my clothes are feeling on the looser side ,
sister, we believe in you. I cant wait to see what kinda results you get. You stay consistent; you gonna get good results. @queenbee87Week 5 - Retatrutide
Medication
Current : Retatrutide 20mg vial from Zenith health
Current Dose: 2.5mg
Frequency: Once weekly Thursday.
Injection location: Abdomen (keeping 2-5cms from belly button) looking for fatty tissue for optimal drug absorption
Whats new
Previous Medications
Mounjaro 5mg Vial
Semaglutide 10mg Vial
Duration: 12 months combined
Weight loss: 22kgs.
Side Effects
Positives & setbacks
- Starting weight 77.8 kgs .
- Week 1 weigh in 75.95kgs
- Week 2 weigh in 76.3 kgs
- Week 3 weigh in 75.8 kgs
- Week 4 weigh in 76. 8kgs
- Week 5 weigh in 75.9 kgs
Supplements
HGH: 5IU weekly
Collagen supplement 2 tablet daily
Womens Multivitamin Gummies 2 daily
Vitamin B Gummies 2 Daily
Nutrition
Continued using macro factor to track my nutrition. This week I started off strong and as the week went on I really struggled with the want to eat,
MACROS- Calories- Protein- fat- carbs
Friday: 1266 calories, 77 grams of protein, 32 g Fat, and 172 grams carbs
Saturday : 1218 Calories , 90 grams of protein, 22g fat, and 166 grams of carbs
Sunday: 769 calories , 65 grams of protein, 14g fat, and 98 grams of carbs
Monday : 533 Calories, 19 grams of protein, 8 grams of fat, 88 grams of carbs
Tuesday: incomplete logging
Wednesday: 1200 calories , 76 grams of protein, 26 grams of fat, 159 grams of carbs
Breakfast choices
Lunch prep
Dinners
Training
4 decent training days in this week which I'm really happy with. Been extra focused on making time and effort to turn up in the gym, this has been a really good for an emotional reset when I'm stressed or not feeling great, headphones on and ignoring the world and all's it's problems. Days 2 and 3 of my menstrual cycle I avoid the gym mainly due to it being to heavy for me wanting to contend with the embarrassment if something goes wrong so those days are rest days for me. This week I have focused in on back, chest and shoulders , leg day and arm day. Using the Hevy app to track my work out sets, I've just noticed it has a new calories tab . I'm not sure how accurate this is but I've included it .
BACK DAY - Volume: 5629.2kgs sets 25, Records 2 , calories 312
Back Extension Weighted
Lat Pulldowns Cable
- 5kgs x 12 Reps
- 5 kgs x 12 Reps
- 5 kgs x 12 Reps
Lat Pulldown- close grip cable
- 25 kgs x 12
- 39 kgs x 10
- 45 kgs x 6
- 45 kgs x 6
Single Arm Cable rows
- 32kgs x 12
- 39 kgs x 8
- 45 kgs x 5
Seated cable rows - mid back pull
- 11.3 kgs x 12
- 13.5 kgs x 10
- 15.8 kgs x 8
Rear Delt reverse flys machine
- 32 kgs x 12
- 39 kgs x 8
- 45 kgs x 5
Single arm Lat Pulldown-
- 19 kgs x 10
- 26kgs x 8
- 33 kgs x 4
Pull up assisted
- 23kgs x 10
- 29kgs x 10
- 36kgs x 8
- -40.8 kgs x 8
- -34 kgs x 5
- -34 kgs x 5
Shoulders and Chest Volume- 3147.2kgs, Sets 23, Calories 356
Shoulder press
Iso lateral chest press machine
- 40kgs x 5
- 40kgs x 5
- 20kgs x 12
- 10kgs x 12
Bench press- ( Smith machine )
- 20kgs x 12
- 20kgs x 8
- 20kgs x 8
Seated Chest flys (cables)
- 20kgs x 12
- 20kgs x 10
- 20kgs x 10
Face pulls
- 6.8kgs x 4
- 4.5kgs x 8
- 4.5kgs x 8
- 2.3kgs x 10
6 way shoulder raise dumb bells
- 20.3kgsx12
- 22.5kgs x 10
- 24.8kgs x 8
Seated overhead press Dumb bells
- 6kgs x 3
- 6kgs x 5
- 6kgs x 5
- 10kgs x 12
- 10kgs x 10
- 10kgs x 10
LEG Day Volume- 9612kgs, Sets 19, calories 222
Leg extension
Seated leg curl
- W: 12kgs x 12
- 47kgs x 8
- 40kgs x 10
- 33kgs x 12
Leg press
- 47kgs x 10
- 40kgs x 12
- 26kgs x 12
- 120kgs x 12
- 120kgs x 12
- 120kgs x 8
Hip Thrust
Hip Abduction
- 25kgs x 12
- 25kgs x 12
- 25 kgs x 10
Hip Adduction
- 63kgs x 10
- 50kgs x 10
- 36kgs x 12
ARM day Volume 3747.5 kgs , Sets 22, Records 4 , calories 502
- 29kgs x 10
- 23kgs x 12
- 18kgs x 12
Triceps rope pushdown
Hammer curls ( cable )
- 11.3kgs x 12
- 13.5kgs x 10
- 15.5kgs x 5
Bicep curl cables
- 11.3kgs x 12
- 13.5kgs x 8
- 15.8 kgs x 5
Preacher curls machine
- 6.8kgs x 8
- 9kgs x 10
- 11.3kg x 8
Skullcrushers Dumbbells
- 5kgs x 10
- 5kgs x 10
- 5kgs x 10
Triceps extensions machine
- 15kgs x 12
- 15kgs x 10
- 10kgs x 8
Seated dip machine
- 20kgs x 12
- 25kgs x 10
- 30kgs x 4
Elliptical trainer
- 43kgs x 12
- 55kgs x 12
- 62kgs x 8
15 minute duration
Final thoughts
Happy this week overall. I have made some good progress in the gym which I feel has been my main focus this week, I've been trying push past the excuses of not going and showing up getting it done, although at times the calories intake has been way to low I've continued making the better choices with food and I am impressed by my consistency when it comes to cooking as I would avoid this like the plague. Although the scales have returned back to my baseline weight my clothes are feeling on the looser side ,
Just a little sore
Thank you
It definitely happens.Just a little sore
@queenbee87 Numbers look good.......Week 5 - Retatrutide
Medication
Current : Retatrutide 20mg vial from Zenith health
Current Dose: 2.5mg
Frequency: Once weekly Thursday.
Injection location: Abdomen (keeping 2-5cms from belly button) looking for fatty tissue for optimal drug absorption
Whats new
Previous Medications
Mounjaro 5mg Vial
Semaglutide 10mg Vial
Duration: 12 months combined
Weight loss: 22kgs.
Side Effects
Positives & setbacks
- Starting weight 77.8 kgs .
- Week 1 weigh in 75.95kgs
- Week 2 weigh in 76.3 kgs
- Week 3 weigh in 75.8 kgs
- Week 4 weigh in 76. 8kgs
- Week 5 weigh in 75.9 kgs
Supplements
HGH: 5IU weekly
Collagen supplement 2 tablet daily
Womens Multivitamin Gummies 2 daily
Vitamin B Gummies 2 Daily
Nutrition
Continued using macro factor to track my nutrition. This week I started off strong and as the week went on I really struggled with the want to eat,
MACROS- Calories- Protein- fat- carbs
Friday: 1266 calories, 77 grams of protein, 32 g Fat, and 172 grams carbs
Saturday : 1218 Calories , 90 grams of protein, 22g fat, and 166 grams of carbs
Sunday: 769 calories , 65 grams of protein, 14g fat, and 98 grams of carbs
Monday : 533 Calories, 19 grams of protein, 8 grams of fat, 88 grams of carbs
Tuesday: incomplete logging
Wednesday: 1200 calories , 76 grams of protein, 26 grams of fat, 159 grams of carbs
Breakfast choices
Lunch prep
Dinners
Training
4 decent training days in this week which I'm really happy with. Been extra focused on making time and effort to turn up in the gym, this has been a really good for an emotional reset when I'm stressed or not feeling great, headphones on and ignoring the world and all's it's problems. Days 2 and 3 of my menstrual cycle I avoid the gym mainly due to it being to heavy for me wanting to contend with the embarrassment if something goes wrong so those days are rest days for me. This week I have focused in on back, chest and shoulders , leg day and arm day. Using the Hevy app to track my work out sets, I've just noticed it has a new calories tab . I'm not sure how accurate this is but I've included it .
BACK DAY - Volume: 5629.2kgs sets 25, Records 2 , calories 312
Back Extension Weighted
Lat Pulldowns Cable
- 5kgs x 12 Reps
- 5 kgs x 12 Reps
- 5 kgs x 12 Reps
Lat Pulldown- close grip cable
- 25 kgs x 12
- 39 kgs x 10
- 45 kgs x 6
- 45 kgs x 6
Single Arm Cable rows
- 32kgs x 12
- 39 kgs x 8
- 45 kgs x 5
Seated cable rows - mid back pull
- 11.3 kgs x 12
- 13.5 kgs x 10
- 15.8 kgs x 8
Rear Delt reverse flys machine
- 32 kgs x 12
- 39 kgs x 8
- 45 kgs x 5
Single arm Lat Pulldown-
- 19 kgs x 10
- 26kgs x 8
- 33 kgs x 4
Pull up assisted
- 23kgs x 10
- 29kgs x 10
- 36kgs x 8
- -40.8 kgs x 8
- -34 kgs x 5
- -34 kgs x 5
Shoulders and Chest Volume- 3147.2kgs, Sets 23, Calories 356
Shoulder press
Iso lateral chest press machine
- 40kgs x 5
- 40kgs x 5
- 20kgs x 12
- 10kgs x 12
Bench press- ( Smith machine )
- 20kgs x 12
- 20kgs x 8
- 20kgs x 8
Seated Chest flys (cables)
- 20kgs x 12
- 20kgs x 10
- 20kgs x 10
Face pulls
- 6.8kgs x 4
- 4.5kgs x 8
- 4.5kgs x 8
- 2.3kgs x 10
6 way shoulder raise dumb bells
- 20.3kgsx12
- 22.5kgs x 10
- 24.8kgs x 8
Seated overhead press Dumb bells
- 6kgs x 3
- 6kgs x 5
- 6kgs x 5
- 10kgs x 12
- 10kgs x 10
- 10kgs x 10
LEG Day Volume- 9612kgs, Sets 19, calories 222
Leg extension
Seated leg curl
- W: 12kgs x 12
- 47kgs x 8
- 40kgs x 10
- 33kgs x 12
Leg press
- 47kgs x 10
- 40kgs x 12
- 26kgs x 12
- 120kgs x 12
- 120kgs x 12
- 120kgs x 8
Hip Thrust
Hip Abduction
- 25kgs x 12
- 25kgs x 12
- 25 kgs x 10
Hip Adduction
- 63kgs x 10
- 50kgs x 10
- 36kgs x 12
ARM day Volume 3747.5 kgs , Sets 22, Records 4 , calories 502
- 29kgs x 10
- 23kgs x 12
- 18kgs x 12
Triceps rope pushdown
Hammer curls ( cable )
- 11.3kgs x 12
- 13.5kgs x 10
- 15.5kgs x 5
Bicep curl cables
- 11.3kgs x 12
- 13.5kgs x 8
- 15.8 kgs x 5
Preacher curls machine
- 6.8kgs x 8
- 9kgs x 10
- 11.3kg x 8
Skullcrushers Dumbbells
- 5kgs x 10
- 5kgs x 10
- 5kgs x 10
Triceps extensions machine
- 15kgs x 12
- 15kgs x 10
- 10kgs x 8
Seated dip machine
- 20kgs x 12
- 25kgs x 10
- 30kgs x 4
Elliptical trainer
- 43kgs x 12
- 55kgs x 12
- 62kgs x 8
15 minute duration
Final thoughts
Happy this week overall. I have made some good progress in the gym which I feel has been my main focus this week, I've been trying push past the excuses of not going and showing up getting it done, although at times the calories intake has been way to low I've continued making the better choices with food and I am impressed by my consistency when it comes to cooking as I would avoid this like the plague. Although the scales have returned back to my baseline weight my clothes are feeling on the looser side ,
: no side effects to reportContinued my focus on training this week, keeping it consistent in the gym increase in my Volume which always makes me feel goodappetite has decreased making it hard to keep up with calorie intake Weight is not budging No Injection this week + menstrual cycle clothes are feeling loser this week Honey Oats on Skim Milk 4g Protein Protein Quick oats Skim 9g Protein
+ 
Toast
Banana + Protein shake Moccona Coffee on skim Fresh broccoli, sweet potato Rump steak
redbull
avocado sushi Chicken + rise steak and veggies
- Volume 4286.2kg, Sets 17, calories 230 Volume 2758 sets 20 calories 326Another awesome update!Week 6- Retatrutide
Medication
Current : Retatrutide 20mg vial from Zenith health
Current Dose: 2.5mg
Frequency: Once weekly Thursday.
Injection location: Abdomen (keeping 2-5cms from belly button) looking for fatty tissue for optimal drug absorption
Whats new: The week has been great in terms of training, I've put a great deal of time and effort into gym this week keeping it consistent and noticing a increase in weight through some of my training days. In terms of appetite suppression this has been stable this week , I've noticed I'm struggled to want to eat food even though I'm on the 2.5mg dose, because the food intake is on the decrease ive made sure I started on a protein shake to help fill in the voids this week and at least keep the protein intake up as much as I can. No scale weight loss this week , scale has trended up, not sure if this is cause I'm training weights or the way I'm training but I do feel stuck weight wise. This week I'm going to increase my dose up to possibly 3mg and see if I can get it to shift.
Previous Medications
Mounjaro 5mg Vial
Semaglutide 10mg Vial
Duration: 12 months combined
Weight loss: 22kgs.
Side Effects
Positives & setbacks
- Starting weight 77.8 kgs .
- Week 1 weigh in 75.95kgs
- Week 2 weigh in 76.3 kgs
- Week 3 weigh in 75.8 kgs
- Week 4 weigh in 76. 8kgs
- Week 5 weigh in 75.9 kgs
- week 6 weigh in 76.5 kgs
Supplements
Legit Banana Protein isolate
HGH: 5IU weekly
Collagen supplement 2 tablet daily
Womens Multivitamin Gummies 2 daily
Vitamin B Gummies 2 Daily
Nutrition
Continued using macro factor to track my nutrition. Not a good week
in terms on calories in, night shift played a role, emotional melt down and stress played a role
in me just not wanting to eat or not feeling hungry.
MACROS- Calories- Protein- fat- carbs
Friday: 766 calories, 7 g of protein, 20 g fat, 138g of carbs ( Night Shift )
Saturday : 776 calories , 64g protein, 16g fat, 97g of carbs (night shift)
Sunday: 769 calories , 65 grams of protein, 14g fat, and 98 grams of carbs
Monday : 1001 calories, 118g protein, 13g fat, 110g carbs
Tuesday: 1239 calories , 106g protein, 35g fat, 120g of carbs
Wednesday: 1198 calories, 89g protein, 37g fat , 126g carbs
Breakfast choices
Lunch prep
Dinners
Training
Really happy with my training consistency this week. This has been my overall focus getting in there and getting it done. As always using HEVY app to keep track of my workouts. Seen some increase in my weight training this week which has been nice.
BACK DAY - Volume: 5634.6kgs Sets: 25 Records: 2 Calories 268
Lat Pulldowns Cable
Lat Pulldown- close grip cable
- W 25 kgs x 10
- 45kgs x 5
- 39kgs x 8
- 32kgs x 12
Single Arm Cable rows
- 45kgs x 5
- 39kgs x 8
- 25kgs x 12
Back extensions ( weighted)
- 15.8kgs x 10
- 13.5kgs x 10
- 11.3kgs x 12
Seated cable rows - mid back pull
- 5kgs x 12
- 5kgs x 10
- 5kgs x 10
Rear Delt reverse flys machine
- 45kgs x8
- 39 kgs x 10
- 25kgs x 12
Single arm Lat Pulldown-
- 19 kgs x 10
- 26kgs x 6
- 33 kgs x 4
Pull up assisted
- 36kgs x 10
- 23kgs x 12
- 18kgs x 15
- -47.6 kgs x 10
- -40.8kgs x 5
- -34 kgs x 5
Glutes
Back extensions - glute focused
Hip Thrusts
- 5kgs x 10
- 5kgs x 10
Hip abductions
- 40kgs x 12
- 40kgs x 10
- 40kgs x 10
Hip adduction
- 63kgs x 12
- 57kgs x 12
- 43kgs x 10
Glute pushdown
- 29kgs x 10
- 23kgs x 12
- 18kgs x 12
Standing cable glute kickback
- -34kgs x 10
- -34kgs x 10
- -34kgs x 10
- 6.8kgs x 12
- 6.8 kgs x 12
- 9.1kgs x 10
Shoulders and Chest Volume- 3815kgs, Sets 26, Calories 279
Seated Chest flys (cables)
Iso lateral chest press machine
- W4.5kgs x 10
- 6.8kgs x 5
- 6.8kgs x 5
- 4.5kgs x 10
Seated overhead press dumb bells
- 20kgs x 12
- 30kgs x 12
- 40kgs x 10
Bench press- ( Smith machine )
- 15kgs x 12
- 15kgs x 12
- 15 kgs x 10\
Face pulls sitting
- 30kgs x 6
- 30kgs x 6
- 20kgs x 10
- 20kgs x 10
- 20.3kgs x 12
- 22.5kgs x 10
- 24.8kgs x 8
Shoulder press
SUPER SET
- 20kgs x 12
- 20kgs x 12
- 20kgs x 8
6 ways shoulder raise
Lateral raises Dumb bell
- 6kgs x 5
- 6kgs x 5
- 4kgs x 5
- 4kgs x 10
- 4kgs x 10
- 4kgs x 10
Biceps and Triceps
Bicep curl barbell
Behind the back cable curl
- 10kgs x 12
- 12.5kgs x 10
- 12.5kgs x 10
Seated incline curl dumb bell
- 2.3kgs x 12
- 4.5kgs x 8
- 6.8kgs x 8
Seated tricep press
- 10kgs x 10
- 10kgs x 10
- 10kgs x 10
Overhead tricep extensions cables
- 40kgs x 12
- 50kgs x 10
- 50kgs x 10
Skullcrushers
- 4.5kgs x 12
- 6.8kgs x 10
- 6.8kgs x 10
Diamond push up
- 10kgs x 10
- 10kgs x 10
- 10kgs x 10
- 5
- 5
LEG Day Volume- 11,336.4 kgs, sets 22 calories 310
Leg press
Leg extension
- W80kgs x 12
- 120kgs x 12
- 160kgs x 10
- 160kgs x 8
Seated leg curl
- 47kgs x 10
- 40kgs x 8
- 33kgs x 8
- 40kgs x 10
- 33kgs x 12
- 26kgs x 12
Hip Thrust
Hip Abduction
- 40kgs x 12
- 40kgs x 10
- 40kgs x 10
Hip Adduction
- 50kgs x 10
- 43kgs x 12
- 36kgs x 12
Great week in terms of gym volume and soreness, happy with appetite suppression, needing some trouble shooting with stubborn weight loss
- 29kgs x 12
- 23kgs x 12
- 18kgs x 12
Final thoughts
Going to increase the dose this week and see what happens. Got a busy and challenging week coming up. Silly me went back to uni so this week I'll be away from home for 4 days in a residential school , food will be challenging , gym will be challenging, and I feel like I'll be tested this week even in terms of being able to cook, might be a week for muscle chef.
Great log update @queenbee87 . Training lifts are really going well and increasing nicely. Your looking great, more trim in the waist and definition starting to happen there as wellWeek 6- Retatrutide
Medication
Current : Retatrutide 20mg vial from Zenith health
Current Dose: 2.5mg
Frequency: Once weekly Thursday.
Injection location: Abdomen (keeping 2-5cms from belly button) looking for fatty tissue for optimal drug absorption
Whats new: The week has been great in terms of training, I've put a great deal of time and effort into gym this week keeping it consistent and noticing a increase in weight through some of my training days. In terms of appetite suppression this has been stable this week , I've noticed I'm struggled to want to eat food even though I'm on the 2.5mg dose, because the food intake is on the decrease ive made sure I started on a protein shake to help fill in the voids this week and at least keep the protein intake up as much as I can. No scale weight loss this week , scale has trended up, not sure if this is cause I'm training weights or the way I'm training but I do feel stuck weight wise. This week I'm going to increase my dose up to possibly 3mg and see if I can get it to shift.
Previous Medications
Mounjaro 5mg Vial
Semaglutide 10mg Vial
Duration: 12 months combined
Weight loss: 22kgs.
Side Effects
Positives & setbacks
- Starting weight 77.8 kgs .
- Week 1 weigh in 75.95kgs
- Week 2 weigh in 76.3 kgs
- Week 3 weigh in 75.8 kgs
- Week 4 weigh in 76. 8kgs
- Week 5 weigh in 75.9 kgs
- week 6 weigh in 76.5 kgs
Supplements
Legit Banana Protein isolate
HGH: 5IU weekly
Collagen supplement 2 tablet daily
Womens Multivitamin Gummies 2 daily
Vitamin B Gummies 2 Daily
Nutrition
Continued using macro factor to track my nutrition. Not a good week
in terms on calories in, night shift played a role, emotional melt down and stress played a role
in me just not wanting to eat or not feeling hungry.
MACROS- Calories- Protein- fat- carbs
Friday: 766 calories, 7 g of protein, 20 g fat, 138g of carbs ( Night Shift )
Saturday : 776 calories , 64g protein, 16g fat, 97g of carbs (night shift)
Sunday: 769 calories , 65 grams of protein, 14g fat, and 98 grams of carbs
Monday : 1001 calories, 118g protein, 13g fat, 110g carbs
Tuesday: 1239 calories , 106g protein, 35g fat, 120g of carbs
Wednesday: 1198 calories, 89g protein, 37g fat , 126g carbs
Breakfast choices
Lunch prep
Dinners
Training
Really happy with my training consistency this week. This has been my overall focus getting in there and getting it done. As always using HEVY app to keep track of my workouts. Seen some increase in my weight training this week which has been nice.
BACK DAY - Volume: 5634.6kgs Sets: 25 Records: 2 Calories 268
Lat Pulldowns Cable
Lat Pulldown- close grip cable
- W 25 kgs x 10
- 45kgs x 5
- 39kgs x 8
- 32kgs x 12
Single Arm Cable rows
- 45kgs x 5
- 39kgs x 8
- 25kgs x 12
Back extensions ( weighted)
- 15.8kgs x 10
- 13.5kgs x 10
- 11.3kgs x 12
Seated cable rows - mid back pull
- 5kgs x 12
- 5kgs x 10
- 5kgs x 10
Rear Delt reverse flys machine
- 45kgs x8
- 39 kgs x 10
- 25kgs x 12
Single arm Lat Pulldown-
- 19 kgs x 10
- 26kgs x 6
- 33 kgs x 4
Pull up assisted
- 36kgs x 10
- 23kgs x 12
- 18kgs x 15
- -47.6 kgs x 10
- -40.8kgs x 5
- -34 kgs x 5
Glutes
Back extensions - glute focused
Hip Thrusts
- 5kgs x 10
- 5kgs x 10
Hip abductions
- 40kgs x 12
- 40kgs x 10
- 40kgs x 10
Hip adduction
- 63kgs x 12
- 57kgs x 12
- 43kgs x 10
Glute pushdown
- 29kgs x 10
- 23kgs x 12
- 18kgs x 12
Standing cable glute kickback
- -34kgs x 10
- -34kgs x 10
- -34kgs x 10
- 6.8kgs x 12
- 6.8 kgs x 12
- 9.1kgs x 10
Shoulders and Chest Volume- 3815kgs, Sets 26, Calories 279
Seated Chest flys (cables)
Iso lateral chest press machine
- W4.5kgs x 10
- 6.8kgs x 5
- 6.8kgs x 5
- 4.5kgs x 10
Seated overhead press dumb bells
- 20kgs x 12
- 30kgs x 12
- 40kgs x 10
Bench press- ( Smith machine )
- 15kgs x 12
- 15kgs x 12
- 15 kgs x 10\
Face pulls sitting
- 30kgs x 6
- 30kgs x 6
- 20kgs x 10
- 20kgs x 10
- 20.3kgs x 12
- 22.5kgs x 10
- 24.8kgs x 8
Shoulder press
SUPER SET
- 20kgs x 12
- 20kgs x 12
- 20kgs x 8
6 ways shoulder raise
Lateral raises Dumb bell
- 6kgs x 5
- 6kgs x 5
- 4kgs x 5
- 4kgs x 10
- 4kgs x 10
- 4kgs x 10
Biceps and Triceps
Bicep curl barbell
Behind the back cable curl
- 10kgs x 12
- 12.5kgs x 10
- 12.5kgs x 10
Seated incline curl dumb bell
- 2.3kgs x 12
- 4.5kgs x 8
- 6.8kgs x 8
Seated tricep press
- 10kgs x 10
- 10kgs x 10
- 10kgs x 10
Overhead tricep extensions cables
- 40kgs x 12
- 50kgs x 10
- 50kgs x 10
Skullcrushers
- 4.5kgs x 12
- 6.8kgs x 10
- 6.8kgs x 10
Diamond push up
- 10kgs x 10
- 10kgs x 10
- 10kgs x 10
- 5
- 5
LEG Day Volume- 11,336.4 kgs, sets 22 calories 310
Leg press
Leg extension
- W80kgs x 12
- 120kgs x 12
- 160kgs x 10
- 160kgs x 8
Seated leg curl
- 47kgs x 10
- 40kgs x 8
- 33kgs x 8
- 40kgs x 10
- 33kgs x 12
- 26kgs x 12
Hip Thrust
Hip Abduction
- 40kgs x 12
- 40kgs x 10
- 40kgs x 10
Hip Adduction
- 50kgs x 10
- 43kgs x 12
- 36kgs x 12
Great week in terms of gym volume and soreness, happy with appetite suppression, needing some trouble shooting with stubborn weight loss
- 29kgs x 12
- 23kgs x 12
- 18kgs x 12
Final thoughts
Going to increase the dose this week and see what happens. Got a busy and challenging week coming up. Silly me went back to uni so this week I'll be away from home for 4 days in a residential school , food will be challenging , gym will be challenging, and I feel like I'll be tested this week even in terms of being able to cook, might be a week for muscle chef.
Improvements every weekWeek 6- Retatrutide
Medication
Current : Retatrutide 20mg vial from Zenith health
Current Dose: 2.5mg
Frequency: Once weekly Thursday.
Injection location: Abdomen (keeping 2-5cms from belly button) looking for fatty tissue for optimal drug absorption
Whats new: The week has been great in terms of training, I've put a great deal of time and effort into gym this week keeping it consistent and noticing a increase in weight through some of my training days. In terms of appetite suppression this has been stable this week , I've noticed I'm struggled to want to eat food even though I'm on the 2.5mg dose, because the food intake is on the decrease ive made sure I started on a protein shake to help fill in the voids this week and at least keep the protein intake up as much as I can. No scale weight loss this week , scale has trended up, not sure if this is cause I'm training weights or the way I'm training but I do feel stuck weight wise. This week I'm going to increase my dose up to possibly 3mg and see if I can get it to shift.
Previous Medications
Mounjaro 5mg Vial
Semaglutide 10mg Vial
Duration: 12 months combined
Weight loss: 22kgs.
Side Effects
Positives & setbacks
- Starting weight 77.8 kgs .
- Week 1 weigh in 75.95kgs
- Week 2 weigh in 76.3 kgs
- Week 3 weigh in 75.8 kgs
- Week 4 weigh in 76. 8kgs
- Week 5 weigh in 75.9 kgs
- week 6 weigh in 76.5 kgs
Supplements
Legit Banana Protein isolate
HGH: 5IU weekly
Collagen supplement 2 tablet daily
Womens Multivitamin Gummies 2 daily
Vitamin B Gummies 2 Daily
Nutrition
Continued using macro factor to track my nutrition. Not a good week
in terms on calories in, night shift played a role, emotional melt down and stress played a role
in me just not wanting to eat or not feeling hungry.
MACROS- Calories- Protein- fat- carbs
Friday: 766 calories, 7 g of protein, 20 g fat, 138g of carbs ( Night Shift )
Saturday : 776 calories , 64g protein, 16g fat, 97g of carbs (night shift)
Sunday: 769 calories , 65 grams of protein, 14g fat, and 98 grams of carbs
Monday : 1001 calories, 118g protein, 13g fat, 110g carbs
Tuesday: 1239 calories , 106g protein, 35g fat, 120g of carbs
Wednesday: 1198 calories, 89g protein, 37g fat , 126g carbs
Breakfast choices
Lunch prep
Dinners
Training
Really happy with my training consistency this week. This has been my overall focus getting in there and getting it done. As always using HEVY app to keep track of my workouts. Seen some increase in my weight training this week which has been nice.
BACK DAY - Volume: 5634.6kgs Sets: 25 Records: 2 Calories 268
Lat Pulldowns Cable
Lat Pulldown- close grip cable
- W 25 kgs x 10
- 45kgs x 5
- 39kgs x 8
- 32kgs x 12
Single Arm Cable rows
- 45kgs x 5
- 39kgs x 8
- 25kgs x 12
Back extensions ( weighted)
- 15.8kgs x 10
- 13.5kgs x 10
- 11.3kgs x 12
Seated cable rows - mid back pull
- 5kgs x 12
- 5kgs x 10
- 5kgs x 10
Rear Delt reverse flys machine
- 45kgs x8
- 39 kgs x 10
- 25kgs x 12
Single arm Lat Pulldown-
- 19 kgs x 10
- 26kgs x 6
- 33 kgs x 4
Pull up assisted
- 36kgs x 10
- 23kgs x 12
- 18kgs x 15
- -47.6 kgs x 10
- -40.8kgs x 5
- -34 kgs x 5
Glutes
Back extensions - glute focused
Hip Thrusts
- 5kgs x 10
- 5kgs x 10
Hip abductions
- 40kgs x 12
- 40kgs x 10
- 40kgs x 10
Hip adduction
- 63kgs x 12
- 57kgs x 12
- 43kgs x 10
Glute pushdown
- 29kgs x 10
- 23kgs x 12
- 18kgs x 12
Standing cable glute kickback
- -34kgs x 10
- -34kgs x 10
- -34kgs x 10
- 6.8kgs x 12
- 6.8 kgs x 12
- 9.1kgs x 10
Shoulders and Chest Volume- 3815kgs, Sets 26, Calories 279
Seated Chest flys (cables)
Iso lateral chest press machine
- W4.5kgs x 10
- 6.8kgs x 5
- 6.8kgs x 5
- 4.5kgs x 10
Seated overhead press dumb bells
- 20kgs x 12
- 30kgs x 12
- 40kgs x 10
Bench press- ( Smith machine )
- 15kgs x 12
- 15kgs x 12
- 15 kgs x 10\
Face pulls sitting
- 30kgs x 6
- 30kgs x 6
- 20kgs x 10
- 20kgs x 10
- 20.3kgs x 12
- 22.5kgs x 10
- 24.8kgs x 8
Shoulder press
SUPER SET
- 20kgs x 12
- 20kgs x 12
- 20kgs x 8
6 ways shoulder raise
Lateral raises Dumb bell
- 6kgs x 5
- 6kgs x 5
- 4kgs x 5
- 4kgs x 10
- 4kgs x 10
- 4kgs x 10
Biceps and Triceps
Bicep curl barbell
Behind the back cable curl
- 10kgs x 12
- 12.5kgs x 10
- 12.5kgs x 10
Seated incline curl dumb bell
- 2.3kgs x 12
- 4.5kgs x 8
- 6.8kgs x 8
Seated tricep press
- 10kgs x 10
- 10kgs x 10
- 10kgs x 10
Overhead tricep extensions cables
- 40kgs x 12
- 50kgs x 10
- 50kgs x 10
Skullcrushers
- 4.5kgs x 12
- 6.8kgs x 10
- 6.8kgs x 10
Diamond push up
- 10kgs x 10
- 10kgs x 10
- 10kgs x 10
- 5
- 5
LEG Day Volume- 11,336.4 kgs, sets 22 calories 310
Leg press
Leg extension
- W80kgs x 12
- 120kgs x 12
- 160kgs x 10
- 160kgs x 8
Seated leg curl
- 47kgs x 10
- 40kgs x 8
- 33kgs x 8
- 40kgs x 10
- 33kgs x 12
- 26kgs x 12
Hip Thrust
Hip Abduction
- 40kgs x 12
- 40kgs x 10
- 40kgs x 10
Hip Adduction
- 50kgs x 10
- 43kgs x 12
- 36kgs x 12
Great week in terms of gym volume and soreness, happy with appetite suppression, needing some trouble shooting with stubborn weight loss
- 29kgs x 12
- 23kgs x 12
- 18kgs x 12
Final thoughts
Going to increase the dose this week and see what happens. Got a busy and challenging week coming up. Silly me went back to uni so this week I'll be away from home for 4 days in a residential school , food will be challenging , gym will be challenging, and I feel like I'll be tested this week even in terms of being able to cook, might be a week for muscle chef.
: no side effects to reportappetite stable with good suppression, this has been a blessing in terms of being away, I avoided food disasters . very thankful I had Reta on board with me. Weight again has not shifted on the scales, but had a few cm drop on the tape measure since starting so that's always a bonus being away from home, no meal prep or consistency, no training, 
No Injection this week + menstrual cycle clothes are feeling loser this week Honey Oats on Skim Milk 4g Protein Protein Quick oats Skim 9g Protein
Cafe Bacon and egg wrap + coffee
overnight oats with berry compote Greek yoghurt and granola with fruit Acai Bowl with whey protein avocado and cucumber sushi muscle chef/ Strength meals these included chicken and roast veggies, butter chicken with brown riceFantastic update! Glad to see appetite suppression in full swingWeek 7- Retatrutide
Medication
Current : Retatrutide 20mg vial from Zenith health
Current Dose: 3mg
Frequency: Once weekly Thursday.
Injection location: Abdomen (keeping 2-5cms from belly button) looking for fatty tissue for optimal drug absorption
Whats new: This week is going to be a pretty poor log in terms on any information. I have been away in Brisbane for uni at residential school. These have been very full on days in terms on information overload, standing on my feet all day travelling in and out of the city and navigating life.
I havent been able to track my food as scanning or weighing anything was impossible however I will list the foods I have eaten. Im completely riding this whole week off like it never even existed. This was really hard and challenging to navigate but onwards and upwards. Last injection I increased my dose to 3mg with good appetite suppression, this has most likely played a role in better food choice while away rather then binge eating all the glorious junk food Brisbane has to offer, breaks were time poor at uni too, never alot of time to find anything decent to eat as by time you find it your eating on the run. Sorry in advance but sometimes that's just life and you gotta roll with punches.
Previous Medications
Mounjaro 5mg Vial
Semaglutide 10mg Vial
Duration: 12 months combined
Weight loss: 22kgs.
Side Effects
Positives & setbacks
- Starting weight 77.8 kgs .
- Week 1 weigh in 75.95kgs
- Week 2 weigh in 76.3 kgs
- Week 3 weigh in 75.8 kgs
- Week 4 weigh in 76. 8kgs
- Week 5 weigh in 75.9 kgs
- week 6 weigh in 76.5 kgs
- week 7 weigh in 76.8 kgs
Supplements
Legit Banana Protein isolate
HGH: 5IU weekly
Collagen supplement 2 tablet daily
Womens Multivitamin Gummies 2 daily
Vitamin B Gummies 2 Daily
Nutrition
no macro tracking this week as this felt impossible away from home, no scales, no kitchen, time poor
but meals looked a little like this
Breakfast choices
Lunch prep
Dinners
Training
Back day - Volume 5005.3 sets 22 Records 3 calories 246
Lat pulldowns
W- 25kgs x 10
1- 45kgs x 8
2- 39kgs x 10
3- 32kgs x 12
Seated cable row
45kgs x 8
39kgs x 10
25kgs x 12
Single arm cable row
15.8 kgs x 10
13.5 kgs x 12
11.3 kgs x 15
Straight arm Lat pulldown
15.8 kg x 8
13.5kg x 10
11.3kg x 10
rear delt reverse fly cable
4.5kgs x 10
4.5 kgs x 10
4.5kgs x 10
Lat pulldown close grip
47.3kgs x 8
39kgs x 8
25kgs x 12
Shoulder chest day- Volume 3664.4kgs, sets 21, Records 4 calories 251.
seated Chest fly
6.8kgs x 8
4.5 kgs x 8
4.5 kgs x 8
bench press- smith machine
30kgs x 8
30kgs x 8
20kgs x 8
20kgs x 8
Iso lateral chest press
40kgs x 12
40kgs x 12
40kgs x 10
Seated overhead press dumbbells
20kgs x 12
20kgs x 12
20kgs x 12
Shoulder press
25kgs x 12
25kgs x 12
SUPER SET
6 ways shoulder raise
4kgs x 5
4kgs x 5
4kgs x 5
Lateral raise
4kgs x 12
4kgs x 10
4kgs x 10
Don't denigrate your achievements right here Sister. A few months ago you would have written something completely different. Life does go on and these challenges and how we navigate them are what makes the difference.Week 7- Retatrutide
Medication
Current : Retatrutide 20mg vial from Zenith health
Current Dose: 3mg
Frequency: Once weekly Thursday.
Injection location: Abdomen (keeping 2-5cms from belly button) looking for fatty tissue for optimal drug absorption
Whats new: This week is going to be a pretty poor log in terms on any information. I have been away in Brisbane for uni at residential school. These have been very full on days in terms on information overload, standing on my feet all day travelling in and out of the city and navigating life.
I havent been able to track my food as scanning or weighing anything was impossible however I will list the foods I have eaten. Im completely riding this whole week off like it never even existed. This was really hard and challenging to navigate but onwards and upwards. Last injection I increased my dose to 3mg with good appetite suppression, this has most likely played a role in better food choice while away rather then binge eating all the glorious junk food Brisbane has to offer, breaks were time poor at uni too, never alot of time to find anything decent to eat as by time you find it your eating on the run. Sorry in advance but sometimes that's just life and you gotta roll with punches.
Previous Medications
Mounjaro 5mg Vial
Semaglutide 10mg Vial
Duration: 12 months combined
Weight loss: 22kgs.
Side Effects
Positives & setbacks
- Starting weight 77.8 kgs .
- Week 1 weigh in 75.95kgs
- Week 2 weigh in 76.3 kgs
- Week 3 weigh in 75.8 kgs
- Week 4 weigh in 76. 8kgs
- Week 5 weigh in 75.9 kgs
- week 6 weigh in 76.5 kgs
- week 7 weigh in 76.8 kgs
Supplements
Legit Banana Protein isolate
HGH: 5IU weekly
Collagen supplement 2 tablet daily
Womens Multivitamin Gummies 2 daily
Vitamin B Gummies 2 Daily
Nutrition
no macro tracking this week as this felt impossible away from home, no scales, no kitchen, time poor
but meals looked a little like this
Breakfast choices
Lunch prep
Dinners
Training
Back day - Volume 5005.3 sets 22 Records 3 calories 246
Lat pulldowns
W- 25kgs x 10
1- 45kgs x 8
2- 39kgs x 10
3- 32kgs x 12
Seated cable row
45kgs x 8
39kgs x 10
25kgs x 12
Single arm cable row
15.8 kgs x 10
13.5 kgs x 12
11.3 kgs x 15
Straight arm Lat pulldown
15.8 kg x 8
13.5kg x 10
11.3kg x 10
rear delt reverse fly cable
4.5kgs x 10
4.5 kgs x 10
4.5kgs x 10
Lat pulldown close grip
47.3kgs x 8
39kgs x 8
25kgs x 12
Shoulder chest day- Volume 3664.4kgs, sets 21, Records 4 calories 251.
seated Chest fly
6.8kgs x 8
4.5 kgs x 8
4.5 kgs x 8
bench press- smith machine
30kgs x 8
30kgs x 8
20kgs x 8
20kgs x 8
Iso lateral chest press
40kgs x 12
40kgs x 12
40kgs x 10
Seated overhead press dumbbells
20kgs x 12
20kgs x 12
20kgs x 12
Shoulder press
25kgs x 12
25kgs x 12
SUPER SET
6 ways shoulder raise
4kgs x 5
4kgs x 5
4kgs x 5
Lateral raise
4kgs x 12
4kgs x 10
4kgs x 10
Sounds like a pretty full on week. Do you have a smart watch / fitness tracker? Sounds like steps would have been high despite no specific workouts.Week 7- Retatrutide
Medication
Current : Retatrutide 20mg vial from Zenith health
Current Dose: 3mg
Frequency: Once weekly Thursday.
Injection location: Abdomen (keeping 2-5cms from belly button) looking for fatty tissue for optimal drug absorption
Whats new: This week is going to be a pretty poor log in terms on any information. I have been away in Brisbane for uni at residential school. These have been very full on days in terms on information overload, standing on my feet all day travelling in and out of the city and navigating life.
I havent been able to track my food as scanning or weighing anything was impossible however I will list the foods I have eaten. Im completely riding this whole week off like it never even existed. This was really hard and challenging to navigate but onwards and upwards. Last injection I increased my dose to 3mg with good appetite suppression, this has most likely played a role in better food choice while away rather then binge eating all the glorious junk food Brisbane has to offer, breaks were time poor at uni too, never alot of time to find anything decent to eat as by time you find it your eating on the run. Sorry in advance but sometimes that's just life and you gotta roll with punches.
Previous Medications
Mounjaro 5mg Vial
Semaglutide 10mg Vial
Duration: 12 months combined
Weight loss: 22kgs.
Side Effects
Positives & setbacks
- Starting weight 77.8 kgs .
- Week 1 weigh in 75.95kgs
- Week 2 weigh in 76.3 kgs
- Week 3 weigh in 75.8 kgs
- Week 4 weigh in 76. 8kgs
- Week 5 weigh in 75.9 kgs
- week 6 weigh in 76.5 kgs
- week 7 weigh in 76.8 kgs
Supplements
Legit Banana Protein isolate
HGH: 5IU weekly
Collagen supplement 2 tablet daily
Womens Multivitamin Gummies 2 daily
Vitamin B Gummies 2 Daily
Nutrition
no macro tracking this week as this felt impossible away from home, no scales, no kitchen, time poor
but meals looked a little like this
Breakfast choices
Lunch prep
Dinners
Training
Back day - Volume 5005.3 sets 22 Records 3 calories 246
Lat pulldowns
W- 25kgs x 10
1- 45kgs x 8
2- 39kgs x 10
3- 32kgs x 12
Seated cable row
45kgs x 8
39kgs x 10
25kgs x 12
Single arm cable row
15.8 kgs x 10
13.5 kgs x 12
11.3 kgs x 15
Straight arm Lat pulldown
15.8 kg x 8
13.5kg x 10
11.3kg x 10
rear delt reverse fly cable
4.5kgs x 10
4.5 kgs x 10
4.5kgs x 10
Lat pulldown close grip
47.3kgs x 8
39kgs x 8
25kgs x 12
Shoulder chest day- Volume 3664.4kgs, sets 21, Records 4 calories 251.
seated Chest fly
6.8kgs x 8
4.5 kgs x 8
4.5 kgs x 8
bench press- smith machine
30kgs x 8
30kgs x 8
20kgs x 8
20kgs x 8
Iso lateral chest press
40kgs x 12
40kgs x 12
40kgs x 10
Seated overhead press dumbbells
20kgs x 12
20kgs x 12
20kgs x 12
Shoulder press
25kgs x 12
25kgs x 12
SUPER SET
6 ways shoulder raise
4kgs x 5
4kgs x 5
4kgs x 5
Lateral raise
4kgs x 12
4kgs x 10
4kgs x 10
you're putting in hardcore training sisterWeek 7- Retatrutide
Medication
Current : Retatrutide 20mg vial from Zenith health
Current Dose: 3mg
Frequency: Once weekly Thursday.
Injection location: Abdomen (keeping 2-5cms from belly button) looking for fatty tissue for optimal drug absorption
Whats new: This week is going to be a pretty poor log in terms on any information. I have been away in Brisbane for uni at residential school. These have been very full on days in terms on information overload, standing on my feet all day travelling in and out of the city and navigating life.
I havent been able to track my food as scanning or weighing anything was impossible however I will list the foods I have eaten. Im completely riding this whole week off like it never even existed. This was really hard and challenging to navigate but onwards and upwards. Last injection I increased my dose to 3mg with good appetite suppression, this has most likely played a role in better food choice while away rather then binge eating all the glorious junk food Brisbane has to offer, breaks were time poor at uni too, never alot of time to find anything decent to eat as by time you find it your eating on the run. Sorry in advance but sometimes that's just life and you gotta roll with punches.
Previous Medications
Mounjaro 5mg Vial
Semaglutide 10mg Vial
Duration: 12 months combined
Weight loss: 22kgs.
Side Effects
Positives & setbacks
- Starting weight 77.8 kgs .
- Week 1 weigh in 75.95kgs
- Week 2 weigh in 76.3 kgs
- Week 3 weigh in 75.8 kgs
- Week 4 weigh in 76. 8kgs
- Week 5 weigh in 75.9 kgs
- week 6 weigh in 76.5 kgs
- week 7 weigh in 76.8 kgs
Supplements
Legit Banana Protein isolate
HGH: 5IU weekly
Collagen supplement 2 tablet daily
Womens Multivitamin Gummies 2 daily
Vitamin B Gummies 2 Daily
Nutrition
no macro tracking this week as this felt impossible away from home, no scales, no kitchen, time poor
but meals looked a little like this
Breakfast choices
Lunch prep
Dinners
Training
Back day - Volume 5005.3 sets 22 Records 3 calories 246
Lat pulldowns
W- 25kgs x 10
1- 45kgs x 8
2- 39kgs x 10
3- 32kgs x 12
Seated cable row
45kgs x 8
39kgs x 10
25kgs x 12
Single arm cable row
15.8 kgs x 10
13.5 kgs x 12
11.3 kgs x 15
Straight arm Lat pulldown
15.8 kg x 8
13.5kg x 10
11.3kg x 10
rear delt reverse fly cable
4.5kgs x 10
4.5 kgs x 10
4.5kgs x 10
Lat pulldown close grip
47.3kgs x 8
39kgs x 8
25kgs x 12
Shoulder chest day- Volume 3664.4kgs, sets 21, Records 4 calories 251.
seated Chest fly
6.8kgs x 8
4.5 kgs x 8
4.5 kgs x 8
bench press- smith machine
30kgs x 8
30kgs x 8
20kgs x 8
20kgs x 8
Iso lateral chest press
40kgs x 12
40kgs x 12
40kgs x 10
Seated overhead press dumbbells
20kgs x 12
20kgs x 12
20kgs x 12
Shoulder press
25kgs x 12
25kgs x 12
SUPER SET
6 ways shoulder raise
4kgs x 5
4kgs x 5
4kgs x 5
Lateral raise
4kgs x 12
4kgs x 10
4kgs x 10
real high volume
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