Approved Log Test Deca Reta Cycle Log

[yaboial]

CYCLE LOG for @PrimoFit - ENTRY 1 (BASELINE / DAY 1)

29 yo, 193cm, 105kg. Started this whole thing at 143kg.

WHERE I'M AT
About a year ago I was 143kg. I'm now 105kg, so roughly 38kg down. That came off with daily training, meal prepping, and cutting out alcohol completely. The loss was a mix of hard graft and being on TRT (125mg a week). I'm starting this log because the next phase is a step up from just TRT and I want all of it on record. The doses, the food, the training, the bloods, the good and the bad.

THE GOAL
Long term, Sub 10% body fat at around 110kg bodyweight. Lean and big for my height. That's years away. This run is one block towards it.

THE PLAN (15 WEEKS)
Stepping off plain TRT into a blast with a fat loss compound alongside it.

Test E: around 440mg a week, 0.5ml every other day, all 15 weeks
Deca: 200mg a week, weeks 1 to 12 then off
Reta (retatrutide): titrating from 2mg up to 4mg a week, split across the week

The idea is test and deca hold and build muscle while the reta strips fat. Deca comes off 3 weeks before the test drops back to my TRT dose, so test stays the dominant hormone while it clears out. No PCT because I'm not coming off to natural, just dropping back to cruise.

Running it with proper bloodwork, not blind. Bloods at baseline, week 6, week 12, and after.

FOOD
4000 cal a day
300g protein
Meal prepped, no alcohol

The hard part this block won't be eating less. The reta kills your appetite, so the job is still hitting 4000 cal and 300g of protein when food stops being appealing. Under eat on a blast and you just lose the muscle you're trying to build.

TRAINING
6 day split, every session logged in Hevy:
Legs / Chest / Back / Legs / Shoulders and Arms / Chest and Back / Rest

High volume, short rest. Last 38 weeks on record: 253 sessions across 243 days, around 7400 tonnes of total volume. I train basically every day. That's the engine, the gear just adds to it.

STRENGTH RIGHT NOW
Best estimated 1 rep maxes from my logs:
Deadlift around 227kg
Squat around 207kg
Hack Squat around 279kg
Romanian Deadlift around 204kg
Leg Press around 510kg
Barbell / T Bar Row around 177kg
Incline Bench (Smith) around 127kg
Overhead Press around 99kg
Weighted Pull Up plus 30kg

Current blocks are higher rep so day to day I'm lifting lighter than those peak numbers.

BASELINE BLOODS
On TRT only here (125mg a week, drawn about 2.5 days after a pin). This is my before the blast line. Numbers in brackets are the lab male reference range.

Total test: 38.8 nmol/L (8.3 to 29). Over the top, gear clearly working.
Free test: 1174.7 pmol/L (255 to 725). High, about 1.6 times the top.
SHBG: 22 nmol/L (11 to 71).
Estradiol: 261 pmol/L (under 150). Up, follows the high free test.
LH / FSH: under 0.1 / 1. Shut down, expected on TRT.
Haemoglobin: 166 g/L (130 to 175). Top end.
Haematocrit: 0.50 (0.40 to 0.50). Top of the range, this is the one I'm watching.
HDL: low normal, exact number to add from the report.
ALT / AST: mildly up, probably the training and not the liver, values to add.
Urea: slightly up, high protein, value to add.
PSA, glucose, HbA1c: adding from the report.

Straight up, I'm not starting from neutral. Free test and estro are already high on just TRT, and my haematocrit is sitting at the very top of normal before I even add two more things that push it higher. That leaves a thin margin to 0.54, the point where I'd need to act, so I've got my water dialled in and a venesection plan ready from day one.

BODY COMPOSITION
Bodyweight logged: 125kg (Sep 25) down to 105kg now. Full journey 143kg to 105kg.
I'm getting a DEXA scan tomorrow, so I'll have a proper body fat and lean mass number to start the log from. This block is about holding muscle while that number drops, not chasing the scale.
Circumferences: haven't tracked them yet, starting waist, chest, arms, thighs and neck on day 1.

TRACKING FROM HERE
Logging as much as possible
Photos and measurements every week
BP and resting HR logged
Bloods at week 6, week 12, and post cycle
Watching closely: haematocrit, HDL, libido, and appetite and HR on the reta

Any questions fire them through!

 

[BritishCanadian]

CYCLE LOG for @PrimoFit - ENTRY 1 (BASELINE / DAY 1)

29 yo, 193cm, 105kg. Started this whole thing at 143kg.

WHERE I'M AT
About a year ago I was 143kg. I'm now 105kg, so roughly 38kg down. That came off with daily training, meal prepping, and cutting out alcohol completely. The loss was a mix of hard graft and being on TRT (125mg a week). I'm starting this log because the next phase is a step up from just TRT and I want all of it on record. The doses, the food, the training, the bloods, the good and the bad.

THE GOAL
Long term, Sub 10% body fat at around 110kg bodyweight. Lean and big for my height. That's years away. This run is one block towards it.

THE PLAN (15 WEEKS)
Stepping off plain TRT into a blast with a fat loss compound alongside it.

Test E: around 440mg a week, 0.5ml every other day, all 15 weeks
Deca: 200mg a week, weeks 1 to 12 then off
Reta (retatrutide): titrating from 2mg up to 4mg a week, split across the week

The idea is test and deca hold and build muscle while the reta strips fat. Deca comes off 3 weeks before the test drops back to my TRT dose, so test stays the dominant hormone while it clears out. No PCT because I'm not coming off to natural, just dropping back to cruise.

Running it with proper bloodwork, not blind. Bloods at baseline, week 6, week 12, and after.

FOOD
4000 cal a day
300g protein
Meal prepped, no alcohol

The hard part this block won't be eating less. The reta kills your appetite, so the job is still hitting 4000 cal and 300g of protein when food stops being appealing. Under eat on a blast and you just lose the muscle you're trying to build.

TRAINING
6 day split, every session logged in Hevy:
Legs / Chest / Back / Legs / Shoulders and Arms / Chest and Back / Rest

High volume, short rest. Last 38 weeks on record: 253 sessions across 243 days, around 7400 tonnes of total volume. I train basically every day. That's the engine, the gear just adds to it.

STRENGTH RIGHT NOW
Best estimated 1 rep maxes from my logs:
Deadlift around 227kg
Squat around 207kg
Hack Squat around 279kg
Romanian Deadlift around 204kg
Leg Press around 510kg
Barbell / T Bar Row around 177kg
Incline Bench (Smith) around 127kg
Overhead Press around 99kg
Weighted Pull Up plus 30kg

Current blocks are higher rep so day to day I'm lifting lighter than those peak numbers.

BASELINE BLOODS
On TRT only here (125mg a week, drawn about 2.5 days after a pin). This is my before the blast line. Numbers in brackets are the lab male reference range.

Total test: 38.8 nmol/L (8.3 to 29). Over the top, gear clearly working.
Free test: 1174.7 pmol/L (255 to 725). High, about 1.6 times the top.
SHBG: 22 nmol/L (11 to 71).
Estradiol: 261 pmol/L (under 150). Up, follows the high free test.
LH / FSH: under 0.1 / 1. Shut down, expected on TRT.
Haemoglobin: 166 g/L (130 to 175). Top end.
Haematocrit: 0.50 (0.40 to 0.50). Top of the range, this is the one I'm watching.
HDL: low normal, exact number to add from the report.
ALT / AST: mildly up, probably the training and not the liver, values to add.
Urea: slightly up, high protein, value to add.
PSA, glucose, HbA1c: adding from the report.

Straight up, I'm not starting from neutral. Free test and estro are already high on just TRT, and my haematocrit is sitting at the very top of normal before I even add two more things that push it higher. That leaves a thin margin to 0.54, the point where I'd need to act, so I've got my water dialled in and a venesection plan ready from day one.

BODY COMPOSITION
Bodyweight logged: 125kg (Sep 25) down to 105kg now. Full journey 143kg to 105kg.
I'm getting a DEXA scan tomorrow, so I'll have a proper body fat and lean mass number to start the log from. This block is about holding muscle while that number drops, not chasing the scale.
Circumferences: haven't tracked them yet, starting waist, chest, arms, thighs and neck on day 1.

TRACKING FROM HERE
Logging as much as possible
Photos and measurements every week
BP and resting HR logged
Bloods at week 6, week 12, and post cycle
Watching closely: haematocrit, HDL, libido, and appetite and HR on the reta

Any questions fire them through!

Solid physique Good luck with your cycle and goals!

 

[stevesmi]

CYCLE LOG for @PrimoFit - ENTRY 1 (BASELINE / DAY 1)

29 yo, 193cm, 105kg. Started this whole thing at 143kg.

WHERE I'M AT
About a year ago I was 143kg. I'm now 105kg, so roughly 38kg down. That came off with daily training, meal prepping, and cutting out alcohol completely. The loss was a mix of hard graft and being on TRT (125mg a week). I'm starting this log because the next phase is a step up from just TRT and I want all of it on record. The doses, the food, the training, the bloods, the good and the bad.

THE GOAL
Long term, Sub 10% body fat at around 110kg bodyweight. Lean and big for my height. That's years away. This run is one block towards it.

THE PLAN (15 WEEKS)
Stepping off plain TRT into a blast with a fat loss compound alongside it.

Test E: around 440mg a week, 0.5ml every other day, all 15 weeks
Deca: 200mg a week, weeks 1 to 12 then off
Reta (retatrutide): titrating from 2mg up to 4mg a week, split across the week

The idea is test and deca hold and build muscle while the reta strips fat. Deca comes off 3 weeks before the test drops back to my TRT dose, so test stays the dominant hormone while it clears out. No PCT because I'm not coming off to natural, just dropping back to cruise.

Running it with proper bloodwork, not blind. Bloods at baseline, week 6, week 12, and after.

FOOD
4000 cal a day
300g protein
Meal prepped, no alcohol

The hard part this block won't be eating less. The reta kills your appetite, so the job is still hitting 4000 cal and 300g of protein when food stops being appealing. Under eat on a blast and you just lose the muscle you're trying to build.

TRAINING
6 day split, every session logged in Hevy:
Legs / Chest / Back / Legs / Shoulders and Arms / Chest and Back / Rest

High volume, short rest. Last 38 weeks on record: 253 sessions across 243 days, around 7400 tonnes of total volume. I train basically every day. That's the engine, the gear just adds to it.

STRENGTH RIGHT NOW
Best estimated 1 rep maxes from my logs:
Deadlift around 227kg
Squat around 207kg
Hack Squat around 279kg
Romanian Deadlift around 204kg
Leg Press around 510kg
Barbell / T Bar Row around 177kg
Incline Bench (Smith) around 127kg
Overhead Press around 99kg
Weighted Pull Up plus 30kg

Current blocks are higher rep so day to day I'm lifting lighter than those peak numbers.

BASELINE BLOODS
On TRT only here (125mg a week, drawn about 2.5 days after a pin). This is my before the blast line. Numbers in brackets are the lab male reference range.

Total test: 38.8 nmol/L (8.3 to 29). Over the top, gear clearly working.
Free test: 1174.7 pmol/L (255 to 725). High, about 1.6 times the top.
SHBG: 22 nmol/L (11 to 71).
Estradiol: 261 pmol/L (under 150). Up, follows the high free test.
LH / FSH: under 0.1 / 1. Shut down, expected on TRT.
Haemoglobin: 166 g/L (130 to 175). Top end.
Haematocrit: 0.50 (0.40 to 0.50). Top of the range, this is the one I'm watching.
HDL: low normal, exact number to add from the report.
ALT / AST: mildly up, probably the training and not the liver, values to add.
Urea: slightly up, high protein, value to add.
PSA, glucose, HbA1c: adding from the report.

Straight up, I'm not starting from neutral. Free test and estro are already high on just TRT, and my haematocrit is sitting at the very top of normal before I even add two more things that push it higher. That leaves a thin margin to 0.54, the point where I'd need to act, so I've got my water dialled in and a venesection plan ready from day one.

BODY COMPOSITION
Bodyweight logged: 125kg (Sep 25) down to 105kg now. Full journey 143kg to 105kg.
I'm getting a DEXA scan tomorrow, so I'll have a proper body fat and lean mass number to start the log from. This block is about holding muscle while that number drops, not chasing the scale.
Circumferences: haven't tracked them yet, starting waist, chest, arms, thighs and neck on day 1.

TRACKING FROM HERE
Logging as much as possible
Photos and measurements every week
BP and resting HR logged
Bloods at week 6, week 12, and post cycle
Watching closely: haematocrit, HDL, libido, and appetite and HR on the reta

Any questions fire them through!

@yaboial nice work on the changes. that is a lot of weight lost. any chance you can put up some side by side pics of before/after?

 

[HarleyGuy]

CYCLE LOG for @PrimoFit - ENTRY 1 (BASELINE / DAY 1)

29 yo, 193cm, 105kg. Started this whole thing at 143kg.

WHERE I'M AT
About a year ago I was 143kg. I'm now 105kg, so roughly 38kg down. That came off with daily training, meal prepping, and cutting out alcohol completely. The loss was a mix of hard graft and being on TRT (125mg a week). I'm starting this log because the next phase is a step up from just TRT and I want all of it on record. The doses, the food, the training, the bloods, the good and the bad.

THE GOAL
Long term, Sub 10% body fat at around 110kg bodyweight. Lean and big for my height. That's years away. This run is one block towards it.

THE PLAN (15 WEEKS)
Stepping off plain TRT into a blast with a fat loss compound alongside it.

Test E: around 440mg a week, 0.5ml every other day, all 15 weeks
Deca: 200mg a week, weeks 1 to 12 then off
Reta (retatrutide): titrating from 2mg up to 4mg a week, split across the week

The idea is test and deca hold and build muscle while the reta strips fat. Deca comes off 3 weeks before the test drops back to my TRT dose, so test stays the dominant hormone while it clears out. No PCT because I'm not coming off to natural, just dropping back to cruise.

Running it with proper bloodwork, not blind. Bloods at baseline, week 6, week 12, and after.

FOOD
4000 cal a day
300g protein
Meal prepped, no alcohol

The hard part this block won't be eating less. The reta kills your appetite, so the job is still hitting 4000 cal and 300g of protein when food stops being appealing. Under eat on a blast and you just lose the muscle you're trying to build.

TRAINING
6 day split, every session logged in Hevy:
Legs / Chest / Back / Legs / Shoulders and Arms / Chest and Back / Rest

High volume, short rest. Last 38 weeks on record: 253 sessions across 243 days, around 7400 tonnes of total volume. I train basically every day. That's the engine, the gear just adds to it.

STRENGTH RIGHT NOW
Best estimated 1 rep maxes from my logs:
Deadlift around 227kg
Squat around 207kg
Hack Squat around 279kg
Romanian Deadlift around 204kg
Leg Press around 510kg
Barbell / T Bar Row around 177kg
Incline Bench (Smith) around 127kg
Overhead Press around 99kg
Weighted Pull Up plus 30kg

Current blocks are higher rep so day to day I'm lifting lighter than those peak numbers.

BASELINE BLOODS
On TRT only here (125mg a week, drawn about 2.5 days after a pin). This is my before the blast line. Numbers in brackets are the lab male reference range.

Total test: 38.8 nmol/L (8.3 to 29). Over the top, gear clearly working.
Free test: 1174.7 pmol/L (255 to 725). High, about 1.6 times the top.
SHBG: 22 nmol/L (11 to 71).
Estradiol: 261 pmol/L (under 150). Up, follows the high free test.
LH / FSH: under 0.1 / 1. Shut down, expected on TRT.
Haemoglobin: 166 g/L (130 to 175). Top end.
Haematocrit: 0.50 (0.40 to 0.50). Top of the range, this is the one I'm watching.
HDL: low normal, exact number to add from the report.
ALT / AST: mildly up, probably the training and not the liver, values to add.
Urea: slightly up, high protein, value to add.
PSA, glucose, HbA1c: adding from the report.

Straight up, I'm not starting from neutral. Free test and estro are already high on just TRT, and my haematocrit is sitting at the very top of normal before I even add two more things that push it higher. That leaves a thin margin to 0.54, the point where I'd need to act, so I've got my water dialled in and a venesection plan ready from day one.

BODY COMPOSITION
Bodyweight logged: 125kg (Sep 25) down to 105kg now. Full journey 143kg to 105kg.
I'm getting a DEXA scan tomorrow, so I'll have a proper body fat and lean mass number to start the log from. This block is about holding muscle while that number drops, not chasing the scale.
Circumferences: haven't tracked them yet, starting waist, chest, arms, thighs and neck on day 1.

TRACKING FROM HERE
Logging as much as possible
Photos and measurements every week
BP and resting HR logged
Bloods at week 6, week 12, and post cycle
Watching closely: haematocrit, HDL, libido, and appetite and HR on the reta

Any questions fire them through!

Great progress so far brother congrats.

Can we get pics of your bloodwork posted, you can blur out personal info.

Strong deadlifts too this will be a fun log.

For diet can we get your meals broken down and macros for a few days and see?

 

[PrimoFit]

CYCLE LOG for @PrimoFit - ENTRY 1 (BASELINE / DAY 1)

29 yo, 193cm, 105kg. Started this whole thing at 143kg.

WHERE I'M AT
About a year ago I was 143kg. I'm now 105kg, so roughly 38kg down. That came off with daily training, meal prepping, and cutting out alcohol completely. The loss was a mix of hard graft and being on TRT (125mg a week). I'm starting this log because the next phase is a step up from just TRT and I want all of it on record. The doses, the food, the training, the bloods, the good and the bad.

THE GOAL
Long term, Sub 10% body fat at around 110kg bodyweight. Lean and big for my height. That's years away. This run is one block towards it.

THE PLAN (15 WEEKS)
Stepping off plain TRT into a blast with a fat loss compound alongside it.

Test E: around 440mg a week, 0.5ml every other day, all 15 weeks
Deca: 200mg a week, weeks 1 to 12 then off
Reta (retatrutide): titrating from 2mg up to 4mg a week, split across the week

The idea is test and deca hold and build muscle while the reta strips fat. Deca comes off 3 weeks before the test drops back to my TRT dose, so test stays the dominant hormone while it clears out. No PCT because I'm not coming off to natural, just dropping back to cruise.

Running it with proper bloodwork, not blind. Bloods at baseline, week 6, week 12, and after.

FOOD
4000 cal a day
300g protein
Meal prepped, no alcohol

The hard part this block won't be eating less. The reta kills your appetite, so the job is still hitting 4000 cal and 300g of protein when food stops being appealing. Under eat on a blast and you just lose the muscle you're trying to build.

TRAINING
6 day split, every session logged in Hevy:
Legs / Chest / Back / Legs / Shoulders and Arms / Chest and Back / Rest

High volume, short rest. Last 38 weeks on record: 253 sessions across 243 days, around 7400 tonnes of total volume. I train basically every day. That's the engine, the gear just adds to it.

STRENGTH RIGHT NOW
Best estimated 1 rep maxes from my logs:
Deadlift around 227kg
Squat around 207kg
Hack Squat around 279kg
Romanian Deadlift around 204kg
Leg Press around 510kg
Barbell / T Bar Row around 177kg
Incline Bench (Smith) around 127kg
Overhead Press around 99kg
Weighted Pull Up plus 30kg

Current blocks are higher rep so day to day I'm lifting lighter than those peak numbers.

BASELINE BLOODS
On TRT only here (125mg a week, drawn about 2.5 days after a pin). This is my before the blast line. Numbers in brackets are the lab male reference range.

Total test: 38.8 nmol/L (8.3 to 29). Over the top, gear clearly working.
Free test: 1174.7 pmol/L (255 to 725). High, about 1.6 times the top.
SHBG: 22 nmol/L (11 to 71).
Estradiol: 261 pmol/L (under 150). Up, follows the high free test.
LH / FSH: under 0.1 / 1. Shut down, expected on TRT.
Haemoglobin: 166 g/L (130 to 175). Top end.
Haematocrit: 0.50 (0.40 to 0.50). Top of the range, this is the one I'm watching.
HDL: low normal, exact number to add from the report.
ALT / AST: mildly up, probably the training and not the liver, values to add.
Urea: slightly up, high protein, value to add.
PSA, glucose, HbA1c: adding from the report.

Straight up, I'm not starting from neutral. Free test and estro are already high on just TRT, and my haematocrit is sitting at the very top of normal before I even add two more things that push it higher. That leaves a thin margin to 0.54, the point where I'd need to act, so I've got my water dialled in and a venesection plan ready from day one.

BODY COMPOSITION
Bodyweight logged: 125kg (Sep 25) down to 105kg now. Full journey 143kg to 105kg.
I'm getting a DEXA scan tomorrow, so I'll have a proper body fat and lean mass number to start the log from. This block is about holding muscle while that number drops, not chasing the scale.
Circumferences: haven't tracked them yet, starting waist, chest, arms, thighs and neck on day 1.

TRACKING FROM HERE
Logging as much as possible
Photos and measurements every week
BP and resting HR logged
Bloods at week 6, week 12, and post cycle
Watching closely: haematocrit, HDL, libido, and appetite and HR on the reta

Any questions fire them through!

Amazing brother, appreciate the detailed post and feedback, excited for the journey brother and looking forward to working you

 

[yaboial]

@yaboial nice work on the changes. that is a lot of weight lost. any chance you can put up some side by side pics of before/after?

This photo is from Jan 7th 2025

 

[yaboial]

Great progress so far brother congrats.

Can we get pics of your bloodwork posted, you can blur out personal info.

Strong deadlifts too this will be a fun log.

For diet can we get your meals broken down and macros for a few days and see?

 

[yaboial]

Blood work taken 25/06/26. 2 days post 125mg TRT injection.

26/06/26 started new protocol outlined above

 

[stevesmi]

This photo is from Jan 7th 2025

you made some good changes

 

[yaboial]

Great progress so far brother congrats.

Can we get pics of your bloodwork posted, you can blur out personal info.

Strong deadlifts too this will be a fun log.

For diet can we get your meals broken down and macros for a few days and see?

MY DAILY DIET

Around 4,140 cal a day, eaten across 7 meals. All prepped, no alcohol.

DAILY MACROS
Calories: 4,140
Protein: 354g
Carbs: 502g
Fat: 92g

MEAL 1 - 4am, pre gym (410 cal, 4P 102C 2F)
2 bananas
2 kiwi
1 scoop carb powder
Pre workout and 5g creatine

MEAL 2 - post gym (565 cal, 51P 88C 5F)
2 scoops whey
1 scoop carb powder
2 bananas
5g creatine

MEAL 3 - overnight oats (920 cal, 53P 120C 29F)
150g oats
1 scoop whey
Big scoop of peanut butter
100g frozen berries

MEALS 4, 5 and 6 - main meals, same each time (707 cal each, 74P 63C 18F)
200g chicken breast
100g broccoli
250g sweet potato
50g spinach
20g almonds
Every other week the chicken swaps out for fish or beef

MEAL 7 - before bed (120 cal, 24P 3C 2F)
1 scoop whey
Vitamins

Protein is high, I know. It is more than I strictly need, but I would rather overshoot than come up short while holding muscle on cycle. The real test is going to be once the reta appetite suppression kicks in and keeping these calories down gets harder. We will see how it goes.

 

[Grim Sleeper]

Great transformation so far man!
I’ve got to question the compound selection though. With your e2 already that high on 125mg, is more test and deca the right fit for you at this point in time? Assume you’re planning on running an AI?

 

[yaboial]

Great transformation so far man!
I’ve got to question the compound selection though. With your e2 already that high on 125mg, is more test and deca the right fit for you at this point in time? Assume you’re planning on running an AI?

Appreciate that man, and it's a fair question to ask.

Plan is to run an AI, but dose it to bloods and symptoms rather than hammering it from day one. I would rather chase the number with actual data than crush my e2 and end up with flat libido, sore joints and trashed lipids, which from what I have read is the more common way blokes hurt themselves.

On the compound choice, it's a moderate step up rather than a big one. Test is going to around 440 a week and deca is only sitting at 200, so it's not a gram of gear. The whole point of the run is holding muscle while the reta strips fat, so the test and deca are there to defend the tissue and build.

I have got bloods booked at week 6 and week 12. If e2 or haematocrit start getting away from me I will either adjust the AI or pull the dosages back. Haematocrit is the one I am watching closest since it was already at the top of the range before I started.

Genuinely open to your take though, im sure you have run a lot more of these than I have.

 

[rizzlekdizzle]

good transformation brother. Te3st and deca is a tried and true formula

 

[yaboial]

good transformation brother. Te3st and deca is a tried and true formula

Yea was what I landed on. Started low with deca as dont want to go in guns blazing. Can always increase or decrease.

 

[Grim Sleeper]

Appreciate that man, and it's a fair question to ask.

Plan is to run an AI, but dose it to bloods and symptoms rather than hammering it from day one. I would rather chase the number with actual data than crush my e2 and end up with flat libido, sore joints and trashed lipids, which from what I have read is the more common way blokes hurt themselves.

On the compound choice, it's a moderate step up rather than a big one. Test is going to around 440 a week and deca is only sitting at 200, so it's not a gram of gear. The whole point of the run is holding muscle while the reta strips fat, so the test and deca are there to defend the tissue and build.

I have got bloods booked at week 6 and week 12. If e2 or haematocrit start getting away from me I will either adjust the AI or pull the dosages back. Haematocrit is the one I am watching closest since it was already at the top of the range before I started.

Genuinely open to your take though, im sure you have run a lot more of these than I have.

No judgement man just geneuinely interested to hear how you settled on test and deca. Sounds like you’ve done the research and are prepared for any e2 issues you may face
100% agree with not wanting to crush your e2, I’m very conscious of that myself currently while running EQ. I’d rather be in the position of having to lower e2 than having to deal with crushed e2.
All the best with the cycle and log, will be following along

 

[jenkemj]

CYCLE LOG for @PrimoFit - ENTRY 1 (BASELINE / DAY 1)

29 yo, 193cm, 105kg. Started this whole thing at 143kg.

WHERE I'M AT
About a year ago I was 143kg. I'm now 105kg, so roughly 38kg down. That came off with daily training, meal prepping, and cutting out alcohol completely. The loss was a mix of hard graft and being on TRT (125mg a week). I'm starting this log because the next phase is a step up from just TRT and I want all of it on record. The doses, the food, the training, the bloods, the good and the bad.

THE GOAL
Long term, Sub 10% body fat at around 110kg bodyweight. Lean and big for my height. That's years away. This run is one block towards it.

THE PLAN (15 WEEKS)
Stepping off plain TRT into a blast with a fat loss compound alongside it.

Test E: around 440mg a week, 0.5ml every other day, all 15 weeks
Deca: 200mg a week, weeks 1 to 12 then off
Reta (retatrutide): titrating from 2mg up to 4mg a week, split across the week

The idea is test and deca hold and build muscle while the reta strips fat. Deca comes off 3 weeks before the test drops back to my TRT dose, so test stays the dominant hormone while it clears out. No PCT because I'm not coming off to natural, just dropping back to cruise.

Running it with proper bloodwork, not blind. Bloods at baseline, week 6, week 12, and after.

FOOD
4000 cal a day
300g protein
Meal prepped, no alcohol

The hard part this block won't be eating less. The reta kills your appetite, so the job is still hitting 4000 cal and 300g of protein when food stops being appealing. Under eat on a blast and you just lose the muscle you're trying to build.

TRAINING
6 day split, every session logged in Hevy:
Legs / Chest / Back / Legs / Shoulders and Arms / Chest and Back / Rest

High volume, short rest. Last 38 weeks on record: 253 sessions across 243 days, around 7400 tonnes of total volume. I train basically every day. That's the engine, the gear just adds to it.

STRENGTH RIGHT NOW
Best estimated 1 rep maxes from my logs:
Deadlift around 227kg
Squat around 207kg
Hack Squat around 279kg
Romanian Deadlift around 204kg
Leg Press around 510kg
Barbell / T Bar Row around 177kg
Incline Bench (Smith) around 127kg
Overhead Press around 99kg
Weighted Pull Up plus 30kg

Current blocks are higher rep so day to day I'm lifting lighter than those peak numbers.

BASELINE BLOODS
On TRT only here (125mg a week, drawn about 2.5 days after a pin). This is my before the blast line. Numbers in brackets are the lab male reference range.

Total test: 38.8 nmol/L (8.3 to 29). Over the top, gear clearly working.
Free test: 1174.7 pmol/L (255 to 725). High, about 1.6 times the top.
SHBG: 22 nmol/L (11 to 71).
Estradiol: 261 pmol/L (under 150). Up, follows the high free test.
LH / FSH: under 0.1 / 1. Shut down, expected on TRT.
Haemoglobin: 166 g/L (130 to 175). Top end.
Haematocrit: 0.50 (0.40 to 0.50). Top of the range, this is the one I'm watching.
HDL: low normal, exact number to add from the report.
ALT / AST: mildly up, probably the training and not the liver, values to add.
Urea: slightly up, high protein, value to add.
PSA, glucose, HbA1c: adding from the report.

Straight up, I'm not starting from neutral. Free test and estro are already high on just TRT, and my haematocrit is sitting at the very top of normal before I even add two more things that push it higher. That leaves a thin margin to 0.54, the point where I'd need to act, so I've got my water dialled in and a venesection plan ready from day one.

BODY COMPOSITION
Bodyweight logged: 125kg (Sep 25) down to 105kg now. Full journey 143kg to 105kg.
I'm getting a DEXA scan tomorrow, so I'll have a proper body fat and lean mass number to start the log from. This block is about holding muscle while that number drops, not chasing the scale.
Circumferences: haven't tracked them yet, starting waist, chest, arms, thighs and neck on day 1.

TRACKING FROM HERE
Logging as much as possible
Photos and measurements every week
BP and resting HR logged
Bloods at week 6, week 12, and post cycle
Watching closely: haematocrit, HDL, libido, and appetite and HR on the reta

Any questions fire them through!

Unreal transformation really impressive!

 

[TyrannicalTren]

ABSOLUTELY LOVE IT @yaboial
Making me want to adjust mg updates to include what you have to make it a bit better for others to see.

You into kisspeptin and are you open to upping your reta slower? Going up 1mg per week personally, adding in Deca, Anavar, hCG 200iu daily and Anavar for last 6 weeks.

Should do bloods together so both logs can be compared. Much love to you my brother!

 

[yaboial]

ABSOLUTELY LOVE IT @yaboial
Making me want to adjust mg updates to include what you have to make it a bit better for others to see.

You into kisspeptin and are you open to upping your reta slower? Going up 1mg per week personally, adding in Deca, Anavar, hCG 200iu daily and Anavar for last 6 weeks.

Should do bloods together so both logs can be compared. Much love to you my brother!

Thanks! Up to you my friend. I was going to start low and slow and build from there. If at week 6 bloods are good ill up both the test and deca.

Never used kisspeptin. Happy to slowly build reta up. Plan is longevity over a one off!

Bloods 6 weeks from now

 

[toddthelineman]

MY DAILY DIET

Around 4,140 cal a day, eaten across 7 meals. All prepped, no alcohol.

DAILY MACROS
Calories: 4,140
Protein: 354g
Carbs: 502g
Fat: 92g

MEAL 1 - 4am, pre gym (410 cal, 4P 102C 2F)
2 bananas
2 kiwi
1 scoop carb powder
Pre workout and 5g creatine

MEAL 2 - post gym (565 cal, 51P 88C 5F)
2 scoops whey
1 scoop carb powder
2 bananas
5g creatine

MEAL 3 - overnight oats (920 cal, 53P 120C 29F)
150g oats
1 scoop whey
Big scoop of peanut butter
100g frozen berries

MEALS 4, 5 and 6 - main meals, same each time (707 cal each, 74P 63C 18F)
200g chicken breast
100g broccoli
250g sweet potato
50g spinach
20g almonds
Every other week the chicken swaps out for fish or beef

MEAL 7 - before bed (120 cal, 24P 3C 2F)
1 scoop whey
Vitamins

Protein is high, I know. It is more than I strictly need, but I would rather overshoot than come up short while holding muscle on cycle. The real test is going to be once the reta appetite suppression kicks in and keeping these calories down gets harder. We will see how it goes.

I like eating high protein. Way more than that sometimes. Rarely much less. I personally eat far less powders and more whole food. But do what works for you, of course! I don’t see where you’d go wrong eating plenty of protein. Other than possibly being wasteful. I feel better and recover better with very high protein and I’ve been eating that way for nine years of extremely high protein mostly from meat. But honestly my whole life I know for sure I ate a lot more than most American kids. I always loved it. My parents knew the value of it.

 

[yaboial]

SATURDAY 27 JUNE

Chest, back and arms day. Good session, came away with a couple of PRs.

Session: BFT
Time: 1h 25min
Volume: 10,335 kg
Sets: 14
Avg HR: 126 (peaked around 158)
Calories: 769

TRAP BAR DEADLIFT
150 x 10 (volume PR)
170 x 6
190 x 6

INCLINE DB BENCH (superset with pull ups)
80 x 6
100 x 6
100 x 6
100 x 6

WEIGHTED PULL UPS
20 x 6
30 x 6 (volume PR)
bodyweight x 12
bodyweight x 15

CARDIO
21 min HIIT to open
15 min HIIT
10 min spinning

Two volume PRs on the day, the trap bar pulls and the weighted pull ups. Felt strong the whole way through.

Food was locked in all day and I hit my macros right up to the evening. Then it was a birthday dinner so I went off plan, ate way too much and had a few drinks. I do not drink as a rule, so this is a genuine once in a blue moon thing. Not losing sleep over one night. Back on it today.

 

[yaboial]

ABSOLUTELY LOVE IT @yaboial
Making me want to adjust mg updates to include what you have to make it a bit better for others to see.

You into kisspeptin and are you open to upping your reta slower? Going up 1mg per week personally, adding in Deca, Anavar, hCG 200iu daily and Anavar for last 6 weeks.

Should do bloods together so both logs can be compared. Much love to you my brother!

Also how did you get the logger tag? And the link to your log in the footer of your post?

 

[jenkemj]

Also how did you get the logger tag? And the link to your log in the footer of your post?

Just gotta wait for your log to be approved by the mods mate, just keep posting

 

[TyrannicalTren]

Log looks good. Can readh out for my table training method I use for my log? Dont mind helping categorise data, workouts (reps, sets etc).

Can help time in your diet profile for daily uploads. Personally pay premium for Crono in 2 days, even free its good.

 

[PrimoFit]

SATURDAY 27 JUNE

Chest, back and arms day. Good session, came away with a couple of PRs.

Session: BFT
Time: 1h 25min
Volume: 10,335 kg
Sets: 14
Avg HR: 126 (peaked around 158)
Calories: 769

TRAP BAR DEADLIFT
150 x 10 (volume PR)
170 x 6
190 x 6

INCLINE DB BENCH (superset with pull ups)
80 x 6
100 x 6
100 x 6
100 x 6

WEIGHTED PULL UPS
20 x 6
30 x 6 (volume PR)
bodyweight x 12
bodyweight x 15

CARDIO
21 min HIIT to open
15 min HIIT
10 min spinning

Two volume PRs on the day, the trap bar pulls and the weighted pull ups. Felt strong the whole way through.

Food was locked in all day and I hit my macros right up to the evening. Then it was a birthday dinner so I went off plan, ate way too much and had a few drinks. I do not drink as a rule, so this is a genuine once in a blue moon thing. Not losing sleep over one night. Back on it today.

well done brother, love to see it! keep it up

 

[yaboial]

SUNDAY 28 JUNE

Leg day. Big one. 43 sets and just over 52 tonnes of volume. Snuck a calf PR in too.

Session: Leg
Time: 1h 30min
Volume: 52,068 kg
Sets: 43
Avg HR: 133 (peaked around 170)
Calories: 957

SEATED CALF RAISE
40 x 30
40 x 20
40 x 20
40 x 20

LEG EXTENSION (superset)
54 x 15
54 x 15
54 x 15

LYING LEG CURL (superset)
32 x 15
32 x 15
32 x 15

PENDULUM SQUAT
20 x 10
40 x 8
60 x 5
40 x 8
20 x 10

HACK SQUAT
80 x 10
120 x 5
100 x 8
80 x 8

SINGLE LEG PRESS (superset)
80 x 20
80 x 20
120 x 20
120 x 20
160 x 16

CALF PRESS (superset)
80 x 30
80 x 30
120 x 20
120 x 20
160 x 16

SEATED LEG CURL
82 x 10
103 x 10
103 x 10
117 x 8
124 x 8

SINGLE LEG EXTENSIONS
54 x 20
54 x 20
61 x 20
68 x 20
40 x 20

STANDING CALF RAISE
105 x 30 (volume PR)
105 x 20
105 x 20

STAIR MACHINE
1300 steps, 15 min

Felt good in myself today even if the strength was not quite there on the heavy sets. Sleep has been rough the last 2 nights and you notice it under load, but the volume was still high so no complaints. Pushed through fine.

Food was solid, leaning hard on carbs today with a big load of fruit for morning tea. Also got all my meals prepped for the week, so I am set up and ready to roll.

 

[Grim Sleeper]

SUNDAY 28 JUNE

Leg day. Big one. 43 sets and just over 52 tonnes of volume. Snuck a calf PR in too.

Session: Leg
Time: 1h 30min
Volume: 52,068 kg
Sets: 43
Avg HR: 133 (peaked around 170)
Calories: 957

SEATED CALF RAISE
40 x 30
40 x 20
40 x 20
40 x 20

LEG EXTENSION (superset)
54 x 15
54 x 15
54 x 15

LYING LEG CURL (superset)
32 x 15
32 x 15
32 x 15

PENDULUM SQUAT
20 x 10
40 x 8
60 x 5
40 x 8
20 x 10

HACK SQUAT
80 x 10
120 x 5
100 x 8
80 x 8

SINGLE LEG PRESS (superset)
80 x 20
80 x 20
120 x 20
120 x 20
160 x 16

CALF PRESS (superset)
80 x 30
80 x 30
120 x 20
120 x 20
160 x 16

SEATED LEG CURL
82 x 10
103 x 10
103 x 10
117 x 8
124 x 8

SINGLE LEG EXTENSIONS
54 x 20
54 x 20
61 x 20
68 x 20
40 x 20

STANDING CALF RAISE
105 x 30 (volume PR)
105 x 20
105 x 20

STAIR MACHINE
1300 steps, 15 min

Felt good in myself today even if the strength was not quite there on the heavy sets. Sleep has been rough the last 2 nights and you notice it under load, but the volume was still high so no complaints. Pushed through fine.

Food was solid, leaning hard on carbs today with a big load of fruit for morning tea. Also got all my meals prepped for the week, so I am set up and ready to roll.

Nice session man, big volume!

 

[yaboial]

MONDAY 29 JUNE

Chest and triceps. Brilliant session, felt strong from the first set and the pump was unreal.

Quick gear note: the cycle actually started Friday, that was my first pin and I ran all three together, test, deca and reta. Sunday night was just the test on its own (0.5ml) to keep the every other day spacing. Tomorrow the deca and reta come back in alongside the test. A few days deep now and feeling good for it.

Session: MONDAY Chest
Time: 1h 54min
Volume: 35,674 kg
Sets: 46
Avg HR: 117 (peaked around 152)
Calories: 965

INCLINE BENCH PRESS (DUMBBELL)
50 x 15 (warm up)
80 x 8
100 x 8
100 x 8

INCLINE BENCH PRESS (SMITH MACHINE)
80 x 8
80 x 8
80 x 8
80 x 8

INCLINE CHEST PRESS (MACHINE)
80 x 12
80 x 12
80 x 12

CHEST PRESS (MACHINE)
120 x 10
120 x 10
120 x 10
80 x 15

INCLINE CHEST FLY (DUMBBELL)
13.5 x 12
13.5 x 12
13.5 x 12

CHEST FLY (MACHINE)
40 x 20
47 x 20
54 x 20

CABLE FLY CROSSOVERS
42 x 10
42 x 10
42 x 10
32 x 10
26 x 15

CHEST DIP (WEIGHTED)
20 x 8
40 x 8
40 x 8
bodyweight x 15

OVERHEAD TRICEPS EXTENSION (CABLE)
25 x 15
25 x 15
25 x 15
25 x 15

TRICEPS PRESSDOWN
41 x 10
51 x 10
61 x 10
71 x 8 (weight PR and 1RM PR)

SINGLE ARM TRICEPS PUSHDOWN (CABLE)
16.25 x 20
13.75 x 20
13.75 x 20
11.25 x 40

STANDING CALF RAISE (MACHINE)
105 x 30
105 x 20
105 x 20

TREADMILL
1.5 km, 20 min

Two PRs today, both on the triceps pressdown at 71 x 8, weight and estimated 1RM. Chest felt strong across the board though.

Back day tomorrow, one of my favourites. Looking forward to it.

 

[yaboial]

TUESDAY 30 JUNE

Back day, one of my favourites and it delivered. Felt strong and walked away with four PRs.

Gear: all three in today. Test and deca in the delts (0.5ml and 0.4ml, one in each side), reta sub-q in the belly (1mg). Second full hit of the run, feeling good for it.

Session: Back
Time: 1h 40min
Volume: 39,190 kg
Sets: 41

REAR DELT REVERSE FLY (MACHINE)
40 x 30
40 x 30
40 x 30

STANDING CALF RAISE (MACHINE)
105 x 30
105 x 30
105 x 30

PULL UP (WEIGHTED)
bodyweight x 12
20 x 10 (volume PR)
20 x 10
bodyweight x 12

PULLOVER (MACHINE)
80 x 12
80 x 12
80 x 12

T BAR ROW
80 x 10
80 x 10
80 x 10
80 x 10

SEATED CABLE ROW, V GRIP
100 x 10
100 x 10
100 x 10
100 x 10

LAT PULLDOWN, CLOSE GRIP
70 x 10
80 x 10
90 x 10

LAT PULLDOWN (CABLE)
70 x 10
70 x 10
70 x 10

HAMMER CURL (DUMBBELL)
25 x 20
30 x 20
32.5 x 20 (weight, volume and 1RM PR)

BICEP CURL (CABLE)
21 x 10
26 x 10
31 x 10

PREACHER CURL (MACHINE)
32 x 20
32 x 20
32 x 20
32 x 20
25 x 30
20 x 20 (drop)
15 x 20 (drop)

TREADMILL
1.5 km, 20 min

Four PRs today, the weighted pull ups and a clean sweep on the hammer curls (weight, volume and 1RM). Arms and back both firing.

Food was bang on. Two bananas and bulk caffeine pre gym, then fruit, oats and a protein shake post session, and my three chicken and veg meals across the day. All three jabs done and feeling good. Onto the rest of the week.

 

[Dreamer]

You are strong brother - nice start to this log, watch your e2 on this cycle, you should monitor with E2 LCMS testing the deca will throw the numbers out

 

[theJimJim]

Looking forward to seeing some big growth mate!

 

[PrimoFit]

Strong effort brother. loving the detailed breakdowns and regular updates! Keep it up brother and stay strong

 

[wolf85]

Nice log mate, are you using a AI or have one on hand. It would be a good idea

 

[yaboial]

CATCH UP, WEDNESDAY TO SATURDAY

Right, apologies for the radio silence the past few days. Had a family thing come up that needed my full attention and the log was the thing that slipped. I made a point of keeping the training and the gear going through all of it though, because if I let those slide every time life gets busy I would never get anywhere. So no sessions missed, just no posting. Here is the catch up on the four days I owe you.

WEDNESDAY, BACK
This is the one that did not go to plan. Somewhere in the session I felt my lower back go. Nothing that put me on the floor, but enough that I knew straight away to stop being a hero. I pulled back, dropped the loading right off and moved through the rest carefully rather than chasing anything heavy. Annoying, but pushing through a back that is talking to you is exactly how a small niggle turns into a proper layoff, so I listened to it and lived to fight another day.

THURSDAY, SHOULDERS AND ARMS
Woke up and the back was actually feeling alright again, which was a big relief after the day before. Being a shoulders and arms day there was no heavy spinal loading to worry about anyway, so it was the perfect one to have next in the split. Got properly stuck into the delts and arms with plenty of volume, and everything moved well. Felt strong and the pumps were excellent. Sometimes the session after a scare is the one that tells you that you are fine, and this was that.

FRIDAY, FULL BODY
Full body day to keep the frequency and volume high across everything. These are always a good gut check because you are touching legs, push and pull all in the one session, and after a slightly disrupted week it was a good marker that nothing had gone backwards. Back held up fine under the leg work too, which was the real test. Felt strong through it and left happy.

SATURDAY, BFT
Rounded out the training week with my BFT session. Solid way to finish, kept the intensity up and got the work done. Nothing flash, just a good honest session to close the week.

THE GEAR
This is the part I have been most disciplined with, even with everything else going on. Every pin has gone in on schedule, no missed doses, including the Friday deca and reta. One thing I have been making a real point of is rotating my injection sites rather than hammering the same spot every time. I have been moving between delts, glutes, quads and ventroglute so nothing gets overworked. No injections tonight, next one is due tomorrow, so a rare night off the needle.

Feeling good on cycle so far. Strength has been there or climbing most sessions, the pumps have been noticeably better, and recovery between sessions feels solid. Still early days, but the signs are all pointing the right way.

THE DIET
Honestly the hardest part of the whole week, and not for the reason I expected. The family stuff turned my routine completely upside down, and when your day has no structure, hitting seven meals and 4000 calories is genuinely tough. Meal timing went out the window and I had to just get food in when I could rather than on my usual clock. I still got the bulk of it done and kept protein high, but it was not as clean or as consistent as I like. No excuses, just being honest about how the week actually went.

The good news is I am about to sit down and meal prep the whole week now, so from tomorrow I am back to being locked in and organised. That structure is what keeps the entire thing on rails for me, and I always feel a hundred times better once the containers are lined up in the fridge.

BODY AND FOOD PHOTOS
Getting a body update and shots of the meal prep up tonight so you can all see where I am sitting a bit over a week in. More to come, and back to daily posting from here now that things have settled.

 

[LevButlerov]

CATCH UP, WEDNESDAY TO SATURDAY

Right, apologies for the radio silence the past few days. Had a family thing come up that needed my full attention and the log was the thing that slipped. I made a point of keeping the training and the gear going through all of it though, because if I let those slide every time life gets busy I would never get anywhere. So no sessions missed, just no posting. Here is the catch up on the four days I owe you.

WEDNESDAY, BACK
This is the one that did not go to plan. Somewhere in the session I felt my lower back go. Nothing that put me on the floor, but enough that I knew straight away to stop being a hero. I pulled back, dropped the loading right off and moved through the rest carefully rather than chasing anything heavy. Annoying, but pushing through a back that is talking to you is exactly how a small niggle turns into a proper layoff, so I listened to it and lived to fight another day.

THURSDAY, SHOULDERS AND ARMS
Woke up and the back was actually feeling alright again, which was a big relief after the day before. Being a shoulders and arms day there was no heavy spinal loading to worry about anyway, so it was the perfect one to have next in the split. Got properly stuck into the delts and arms with plenty of volume, and everything moved well. Felt strong and the pumps were excellent. Sometimes the session after a scare is the one that tells you that you are fine, and this was that.

FRIDAY, FULL BODY
Full body day to keep the frequency and volume high across everything. These are always a good gut check because you are touching legs, push and pull all in the one session, and after a slightly disrupted week it was a good marker that nothing had gone backwards. Back held up fine under the leg work too, which was the real test. Felt strong through it and left happy.

SATURDAY, BFT
Rounded out the training week with my BFT session. Solid way to finish, kept the intensity up and got the work done. Nothing flash, just a good honest session to close the week.

THE GEAR
This is the part I have been most disciplined with, even with everything else going on. Every pin has gone in on schedule, no missed doses, including the Friday deca and reta. One thing I have been making a real point of is rotating my injection sites rather than hammering the same spot every time. I have been moving between delts, glutes, quads and ventroglute so nothing gets overworked. No injections tonight, next one is due tomorrow, so a rare night off the needle.

Feeling good on cycle so far. Strength has been there or climbing most sessions, the pumps have been noticeably better, and recovery between sessions feels solid. Still early days, but the signs are all pointing the right way.

THE DIET
Honestly the hardest part of the whole week, and not for the reason I expected. The family stuff turned my routine completely upside down, and when your day has no structure, hitting seven meals and 4000 calories is genuinely tough. Meal timing went out the window and I had to just get food in when I could rather than on my usual clock. I still got the bulk of it done and kept protein high, but it was not as clean or as consistent as I like. No excuses, just being honest about how the week actually went.

The good news is I am about to sit down and meal prep the whole week now, so from tomorrow I am back to being locked in and organised. That structure is what keeps the entire thing on rails for me, and I always feel a hundred times better once the containers are lined up in the fridge.

BODY AND FOOD PHOTOS
Getting a body update and shots of the meal prep up tonight so you can all see where I am sitting a bit over a week in. More to come, and back to daily posting from here now that things have settled.

will be waiting for more updates @yaboial

 

[yaboial]

SUNDAY 5 JULY

Leg day and a big one. 40 sets, over 55 tonnes of volume and six PRs on the day. Legs were absolutely shot by the end. Called it weak at the knees for a reason.

Session: Weak at the knees
Time: 1h 50min
Volume: 55,555 kg
Sets: 40
Avg HR: 130 (peaked around 164)
Calories: 1,064

SEATED CALF RAISE
40 x 20
80 x 20
80 x 20
80 x 20

LYING LEG CURL (MACHINE)
32 x 20 (warm up)
32 x 15 (warm up)
32 x 15 (warm up)

SINGLE LEG EXTENSIONS
40 x 20 (warm up)
40 x 20 (warm up)
40 x 20 (warm up)

STANDING CALF RAISE (MACHINE)
200 x 15 (1RM PR)
200 x 15
200 x 15

PENDULUM SQUAT (MACHINE)
20 x 10
40 x 10
60 x 5
70 x 3
20 x 6 (drop)
0 x 6 (drop)

HACK SQUAT (MACHINE), ass to grass, slow pause reps
40 x 10
80 x 10
80 x 10

SINGLE LEG PRESS (MACHINE)
80 x 20
120 x 20
160 x 20 (volume and 1RM PR)
200 x 10 (weight PR)
80 x 30

SEATED LEG CURL (MACHINE)
89 x 15
110 x 10
124 x 8
138 x 6

LEG EXTENSION (MACHINE)
103 x 10
138 x 10
148 x 10
158 x 10 (volume and 1RM PR)

CALF EXTENSION (MACHINE)
200 x 20
200 x 20
200 x 20

SPINNING
10 min

Six PRs today across the standing calf raise, single leg press and leg extension. Everything moved well and the volume was massive. Legs are done for the day.

 

[yaboial]

WEEK 1 UPDATE, PHOTOS AND MEAL PREP

A bit over a week in now, so here is a proper update with some photos and the meal prep for the week ahead.

Weight: 108kg

FEELING
Strong. Extremely strong, actually. Today's leg session showed me that more than anything, everything is moving up and the PRs are coming. Best I have felt in the gym in a long time.

SIDES
Not much to report. A few new pimples popping up, but a regular wash keeps them under control and it is nothing I cannot manage. No other sides so far.

RETA AND APPETITE
This is the funny one. I am not feeling any appetite suppression from the reta yet. If anything I am twice as hungry, which is probably the test and the training driving it. Part of me wants to bump the dose, but it is only week one and I know it needs time to build up, so I am holding and letting it do its thing before I touch anything.

LEANNESS
Not as lean as I was before I started. Some of that is water coming on with the test and deca, and I am also just eating a lot more, so no surprise there. Expected this early on.

INJECTIONS
All on point. Full week done, test three times and the deca and reta twice each, every one on schedule. Rotating my sites as I go.

MEAL PREP
Prepped the whole week out today. Chicken, greens and potato portioned up and ready so I am organised and locked in. Photos below. Also some portein pancakes for pre gym meals!

Photos are a front, a back and a flex shot at a bit over a week in. Will keep them coming.

 

[yaboial]

Nice log mate, are you using a AI or have one on hand. It would be a good idea

Yeah waiting out on one to arrive!

 

[yaboial]

You are strong brother - nice start to this log, watch your e2 on this cycle, you should monitor with E2 LCMS testing the deca will throw the numbers out

Any recommendations on where to go for those? Seems a lot more expensive from the quick look I just had.

 

[LevButlerov]

SUNDAY 5 JULY

Leg day and a big one. 40 sets, over 55 tonnes of volume and six PRs on the day. Legs were absolutely shot by the end. Called it weak at the knees for a reason.

Session: Weak at the knees
Time: 1h 50min
Volume: 55,555 kg
Sets: 40
Avg HR: 130 (peaked around 164)
Calories: 1,064

SEATED CALF RAISE
40 x 20
80 x 20
80 x 20
80 x 20

LYING LEG CURL (MACHINE)
32 x 20 (warm up)
32 x 15 (warm up)
32 x 15 (warm up)

SINGLE LEG EXTENSIONS
40 x 20 (warm up)
40 x 20 (warm up)
40 x 20 (warm up)

STANDING CALF RAISE (MACHINE)
200 x 15 (1RM PR)
200 x 15
200 x 15

PENDULUM SQUAT (MACHINE)
20 x 10
40 x 10
60 x 5
70 x 3
20 x 6 (drop)
0 x 6 (drop)

HACK SQUAT (MACHINE), ass to grass, slow pause reps
40 x 10
80 x 10
80 x 10

SINGLE LEG PRESS (MACHINE)
80 x 20
120 x 20
160 x 20 (volume and 1RM PR)
200 x 10 (weight PR)
80 x 30

SEATED LEG CURL (MACHINE)
89 x 15
110 x 10
124 x 8
138 x 6

LEG EXTENSION (MACHINE)
103 x 10
138 x 10
148 x 10
158 x 10 (volume and 1RM PR)

CALF EXTENSION (MACHINE)
200 x 20
200 x 20
200 x 20

SPINNING
10 min

Six PRs today across the standing calf raise, single leg press and leg extension. Everything moved well and the volume was massive. Legs are done for the day.

WEEK 1 UPDATE, PHOTOS AND MEAL PREP

A bit over a week in now, so here is a proper update with some photos and the meal prep for the week ahead.

Weight: 108kg

FEELING
Strong. Extremely strong, actually. Today's leg session showed me that more than anything, everything is moving up and the PRs are coming. Best I have felt in the gym in a long time.

SIDES
Not much to report. A few new pimples popping up, but a regular wash keeps them under control and it is nothing I cannot manage. No other sides so far.

RETA AND APPETITE
This is the funny one. I am not feeling any appetite suppression from the reta yet. If anything I am twice as hungry, which is probably the test and the training driving it. Part of me wants to bump the dose, but it is only week one and I know it needs time to build up, so I am holding and letting it do its thing before I touch anything.

LEANNESS
Not as lean as I was before I started. Some of that is water coming on with the test and deca, and I am also just eating a lot more, so no surprise there. Expected this early on.

INJECTIONS
All on point. Full week done, test three times and the deca and reta twice each, every one on schedule. Rotating my sites as I go.

MEAL PREP
Prepped the whole week out today. Chicken, greens and potato portioned up and ready so I am organised and locked in. Photos below. Also some portein pancakes for pre gym meals!

Photos are a front, a back and a flex shot at a bit over a week in. Will keep them coming.

you're looking good lean and hard @yaboial

 

[Dreamer]

Any recommendations on where to go for those? Seems a lot more expensive from the quick look I just had.

Imedical.com man, add it onto your tests, about $60 but the only way to get an accurate reading when running other compounds, they can be wildly out

 

[Pigsy]

CYCLE LOG for @PrimoFit - ENTRY 1 (BASELINE / DAY 1)

29 yo, 193cm, 105kg. Started this whole thing at 143kg.

WHERE I'M AT
About a year ago I was 143kg. I'm now 105kg, so roughly 38kg down. That came off with daily training, meal prepping, and cutting out alcohol completely. The loss was a mix of hard graft and being on TRT (125mg a week). I'm starting this log because the next phase is a step up from just TRT and I want all of it on record. The doses, the food, the training, the bloods, the good and the bad.

THE GOAL
Long term, Sub 10% body fat at around 110kg bodyweight. Lean and big for my height. That's years away. This run is one block towards it.

THE PLAN (15 WEEKS)
Stepping off plain TRT into a blast with a fat loss compound alongside it.

Test E: around 440mg a week, 0.5ml every other day, all 15 weeks
Deca: 200mg a week, weeks 1 to 12 then off
Reta (retatrutide): titrating from 2mg up to 4mg a week, split across the week

The idea is test and deca hold and build muscle while the reta strips fat. Deca comes off 3 weeks before the test drops back to my TRT dose, so test stays the dominant hormone while it clears out. No PCT because I'm not coming off to natural, just dropping back to cruise.

Running it with proper bloodwork, not blind. Bloods at baseline, week 6, week 12, and after.

FOOD
4000 cal a day
300g protein
Meal prepped, no alcohol

The hard part this block won't be eating less. The reta kills your appetite, so the job is still hitting 4000 cal and 300g of protein when food stops being appealing. Under eat on a blast and you just lose the muscle you're trying to build.

TRAINING
6 day split, every session logged in Hevy:
Legs / Chest / Back / Legs / Shoulders and Arms / Chest and Back / Rest

High volume, short rest. Last 38 weeks on record: 253 sessions across 243 days, around 7400 tonnes of total volume. I train basically every day. That's the engine, the gear just adds to it.

STRENGTH RIGHT NOW
Best estimated 1 rep maxes from my logs:
Deadlift around 227kg
Squat around 207kg
Hack Squat around 279kg
Romanian Deadlift around 204kg
Leg Press around 510kg
Barbell / T Bar Row around 177kg
Incline Bench (Smith) around 127kg
Overhead Press around 99kg
Weighted Pull Up plus 30kg

Current blocks are higher rep so day to day I'm lifting lighter than those peak numbers.

BASELINE BLOODS
On TRT only here (125mg a week, drawn about 2.5 days after a pin). This is my before the blast line. Numbers in brackets are the lab male reference range.

Total test: 38.8 nmol/L (8.3 to 29). Over the top, gear clearly working.
Free test: 1174.7 pmol/L (255 to 725). High, about 1.6 times the top.
SHBG: 22 nmol/L (11 to 71).
Estradiol: 261 pmol/L (under 150). Up, follows the high free test.
LH / FSH: under 0.1 / 1. Shut down, expected on TRT.
Haemoglobin: 166 g/L (130 to 175). Top end.
Haematocrit: 0.50 (0.40 to 0.50). Top of the range, this is the one I'm watching.
HDL: low normal, exact number to add from the report.
ALT / AST: mildly up, probably the training and not the liver, values to add.
Urea: slightly up, high protein, value to add.
PSA, glucose, HbA1c: adding from the report.

Straight up, I'm not starting from neutral. Free test and estro are already high on just TRT, and my haematocrit is sitting at the very top of normal before I even add two more things that push it higher. That leaves a thin margin to 0.54, the point where I'd need to act, so I've got my water dialled in and a venesection plan ready from day one.

BODY COMPOSITION
Bodyweight logged: 125kg (Sep 25) down to 105kg now. Full journey 143kg to 105kg.
I'm getting a DEXA scan tomorrow, so I'll have a proper body fat and lean mass number to start the log from. This block is about holding muscle while that number drops, not chasing the scale.
Circumferences: haven't tracked them yet, starting waist, chest, arms, thighs and neck on day 1.

TRACKING FROM HERE
Logging as much as possible
Photos and measurements every week
BP and resting HR logged
Bloods at week 6, week 12, and post cycle
Watching closely: haematocrit, HDL, libido, and appetite and HR on the reta

Any questions fire them through!

Wooow, late to your log. Great transformation brother

 

[yaboial]

MONDAY 6 JULY

Holiday chest, and what a session. Two hours, 46 sets and TEN PRs on the day. No early alarm for once so I got to take my time with it, and the numbers speak for themselves.

Session: Holiday Chest
Time: 2h 1min
Volume: 32,059 kg
Sets: 46
Avg HR: 131
Calories: 1,118

INCLINE BENCH PRESS (DUMBBELL)
40 x 15 (warm up)
60 x 10 (warm up)
80 x 8
100 x 6
105 x 5
110 x 3 (weight PR)

INCLINE BENCH PRESS (SMITH MACHINE)
40 x 10 (warm up)
80 x 8
100 x 6
100 x 6
80 x 10

CHEST PRESS (MACHINE)
120 x 10
160 x 8 (1RM PR)
160 x 5
120 x 10
80 x 12 (drop)

CHEST DIP (WEIGHTED)
20 x 10
40 x 8
50 x 7 (volume PR)
60 x 3 (weight PR)
bodyweight x 15

INCLINE CHEST PRESS (MACHINE)
80 x 15
120 x 8
120 x 8

SEATED CHEST FLYS (CABLE)
26 x 15
32 x 12
36 x 10
36 x 10
32 x 10

TRICEPS ROPE PUSHDOWN
30 x 12 (weight PR)
30 x 12
30 x 12

TRICEPS PRESSDOWN
50 x 10
60 x 10
70 x 8
80 x 8 (weight and 1RM PR)

OVERHEAD TRICEPS EXTENSION (CABLE)
21 x 15
23 x 10
26 x 8

SINGLE ARM TRICEPS PUSHDOWN (CABLE)
16 x 24
16 x 24
16 x 24

CRUNCH (MACHINE)
100 x 15 (volume and 1RM PR)
100 x 15
100 x 15

ELLIPTICAL
2.5 km, 20 min (distance PR)

Gear: test in this morning, 0.5ml in the left outer thigh. Keeping the sites rotating.

Ten PRs in one session. The incline dumbbells up to 110 x 3 and the dips with 60kg strapped on are the standouts, and the pressdown hit 80 for the first time too. The strength right now is something else.

 

[yaboial]

TUESDAY 7 JULY

Back day, and the PRs kept rolling. Six more today, which makes sixteen in two days.

Session: Back day
Time: 1h 53min
Volume: 36,165 kg
Sets: 40

REAR DELT REVERSE FLY (MACHINE)
47 x 20
61 x 20
75 x 15
89 x 15

STANDING CALF RAISE (MACHINE)
200 x 10
200 x 10
200 x 10

PULLOVER (MACHINE)
80 x 12
80 x 12
80 x 12

ISO LATERAL HIGH ROW (MACHINE)
80 x 12
120 x 10
120 x 10

SINGLE ARM LAT PULLDOWN
60 x 16
80 x 16
100 x 16

T BAR ROW
100 x 6
100 x 6
80 x 10
80 x 10

SEATED CABLE ROW, V GRIP
100 x 10
110 x 10
120 x 10 (volume PR)

LAT PULLDOWN, CLOSE GRIP
80 x 8
90 x 8
100 x 8

LAT PULLDOWN (CABLE)
80 x 10
90 x 10
100 x 8

SINGLE ARM CURL (CABLE)
12 x 20
15 x 20
17.5 x 20 (weight and 1RM PR)

REVERSE CURL (CABLE)
25 x 10
32.5 x 10
40 x 10 (weight, volume and 1RM PR)

PREACHER CURL (MACHINE)
39 x 20
39 x 20
32 x 20
32 x 20

SPINNING
16 min

Gear: deca and reta in tonight, 0.4ml deca in the right delt and 1mg reta sub q in the belly. No test today, that one lands tomorrow on the every other day rotation. The tracking app I use models what is actually in your system and has the deca sitting at around 246mg built up now, so it is stacking toward steady state nicely.

The reverse curls were the highlight, 40 x 10 for a clean sweep of weight, volume and 1RM. Back and biceps both flying at the moment.

 

[yaboial]

T

Wooow, late to your log. Great transformation brother

Thanks legend

 

[yaboial]

you're looking good lean and hard @yaboial

Thanks mate. More to come!

 

[yaboial]

Imedical.com man, add it onto your tests, about $60 but the only way to get an accurate reading when running other compounds, they can be wildly out

Thanks for the info. I'll look into it for the week 6 test!

 

[yaboial]

Love a good pre load day. Gotta say @PrimoFit, this stuff is smoooooth!

 

[PrimoFit]

View attachment 263999Love a good pre load day. Gotta say @PrimoFit, this stuff is smoooooth!

Thanks brother. We appreciate you and the work you are putting in. Love to see it brother.

 

[yaboial]

CATCH UP, WEDNESDAY TO FRIDAY

Sorry the daily posts slipped again. Going to make a proper effort to get back to one a day. Here is the notable stuff from the last three.

WEDNESDAY, HAMS
Biggest session of the log so far. Two hours, 45 sets and 67 tonnes of volume on a hamstring focused leg day. Four PRs:
Standing leg curls up to 45 x 20, weight and 1RM PR
Calf extensions at 220 x 20 for six straight sets, volume and 1RM PR
Also worked weighted back extensions up to 200 x 10. The lower back that grumbled on me last week handled it no worries, so that saga is officially over.

THURSDAY, ARMS
Spent the day in the gym doing a two hour shoulders and arms session, 67 sets worth. Would not have it any other way.
Overhead press worked up to 90 x 2, which moved well
Five PRs picked up along the way through the isolation work
Shoulders and arms were absolutely cooked by the end.

FRIDAY, RANDOM DAY
Shorter one today, a strength tester off the usual split.
Pause squats, ten sets of ten at 100kg, every rep paused in the hole
Bench press worked up to 150 x 1 for a new weight PR, then back off sets at 100 x 10
Five sets of bodyweight pull ups to finish
That 150 single is a milestone I have been eyeing off for a while.

THE GEAR
Perfect week on the schedule. Test in Saturday, Monday, Wednesday and Friday on the every other day rotation, deca and reta both in on Tuesday and Friday. Four of four and two of two across the board, no misses, sites still rotating.

THE DIET AND THE SCALE
Honest talk, the diet has been the hardest part of this whole thing so far, and not in the direction I expected. I have been trying to stay 100 percent on plan but the hunger is absolutely crazy at the moment. Eating 4000 calories a day and still wanting more is a new experience.

Size is packing on though. Up another 1kg on the scale. I would say a decent chunk of that is water, it usually is this early, but the mirror and the lifts say some of it is real. Two weeks in and everything is pointing the right way.

 

[LevButlerov]

MONDAY 6 JULY

Holiday chest, and what a session. Two hours, 46 sets and TEN PRs on the day. No early alarm for once so I got to take my time with it, and the numbers speak for themselves.

Session: Holiday Chest
Time: 2h 1min
Volume: 32,059 kg
Sets: 46
Avg HR: 131
Calories: 1,118

INCLINE BENCH PRESS (DUMBBELL)
40 x 15 (warm up)
60 x 10 (warm up)
80 x 8
100 x 6
105 x 5
110 x 3 (weight PR)

INCLINE BENCH PRESS (SMITH MACHINE)
40 x 10 (warm up)
80 x 8
100 x 6
100 x 6
80 x 10

CHEST PRESS (MACHINE)
120 x 10
160 x 8 (1RM PR)
160 x 5
120 x 10
80 x 12 (drop)

CHEST DIP (WEIGHTED)
20 x 10
40 x 8
50 x 7 (volume PR)
60 x 3 (weight PR)
bodyweight x 15

INCLINE CHEST PRESS (MACHINE)
80 x 15
120 x 8
120 x 8

SEATED CHEST FLYS (CABLE)
26 x 15
32 x 12
36 x 10
36 x 10
32 x 10

TRICEPS ROPE PUSHDOWN
30 x 12 (weight PR)
30 x 12
30 x 12

TRICEPS PRESSDOWN
50 x 10
60 x 10
70 x 8
80 x 8 (weight and 1RM PR)

OVERHEAD TRICEPS EXTENSION (CABLE)
21 x 15
23 x 10
26 x 8

SINGLE ARM TRICEPS PUSHDOWN (CABLE)
16 x 24
16 x 24
16 x 24

CRUNCH (MACHINE)
100 x 15 (volume and 1RM PR)
100 x 15
100 x 15

ELLIPTICAL
2.5 km, 20 min (distance PR)

Gear: test in this morning, 0.5ml in the left outer thigh. Keeping the sites rotating.

Ten PRs in one session. The incline dumbbells up to 110 x 3 and the dips with 60kg strapped on are the standouts, and the pressdown hit 80 for the first time too. The strength right now is something else.

TUESDAY 7 JULY

Back day, and the PRs kept rolling. Six more today, which makes sixteen in two days.

Session: Back day
Time: 1h 53min
Volume: 36,165 kg
Sets: 40

REAR DELT REVERSE FLY (MACHINE)
47 x 20
61 x 20
75 x 15
89 x 15

STANDING CALF RAISE (MACHINE)
200 x 10
200 x 10
200 x 10

PULLOVER (MACHINE)
80 x 12
80 x 12
80 x 12

ISO LATERAL HIGH ROW (MACHINE)
80 x 12
120 x 10
120 x 10

SINGLE ARM LAT PULLDOWN
60 x 16
80 x 16
100 x 16

T BAR ROW
100 x 6
100 x 6
80 x 10
80 x 10

SEATED CABLE ROW, V GRIP
100 x 10
110 x 10
120 x 10 (volume PR)

LAT PULLDOWN, CLOSE GRIP
80 x 8
90 x 8
100 x 8

LAT PULLDOWN (CABLE)
80 x 10
90 x 10
100 x 8

SINGLE ARM CURL (CABLE)
12 x 20
15 x 20
17.5 x 20 (weight and 1RM PR)

REVERSE CURL (CABLE)
25 x 10
32.5 x 10
40 x 10 (weight, volume and 1RM PR)

PREACHER CURL (MACHINE)
39 x 20
39 x 20
32 x 20
32 x 20

SPINNING
16 min

Gear: deca and reta in tonight, 0.4ml deca in the right delt and 1mg reta sub q in the belly. No test today, that one lands tomorrow on the every other day rotation. The tracking app I use models what is actually in your system and has the deca sitting at around 246mg built up now, so it is stacking toward steady state nicely.

The reverse curls were the highlight, 40 x 10 for a clean sweep of weight, volume and 1RM. Back and biceps both flying at the moment.

CATCH UP, WEDNESDAY TO FRIDAY

Sorry the daily posts slipped again. Going to make a proper effort to get back to one a day. Here is the notable stuff from the last three.

WEDNESDAY, HAMS
Biggest session of the log so far. Two hours, 45 sets and 67 tonnes of volume on a hamstring focused leg day. Four PRs:
Standing leg curls up to 45 x 20, weight and 1RM PR
Calf extensions at 220 x 20 for six straight sets, volume and 1RM PR
Also worked weighted back extensions up to 200 x 10. The lower back that grumbled on me last week handled it no worries, so that saga is officially over.

THURSDAY, ARMS
Spent the day in the gym doing a two hour shoulders and arms session, 67 sets worth. Would not have it any other way.
Overhead press worked up to 90 x 2, which moved well
Five PRs picked up along the way through the isolation work
Shoulders and arms were absolutely cooked by the end.

FRIDAY, RANDOM DAY
Shorter one today, a strength tester off the usual split.
Pause squats, ten sets of ten at 100kg, every rep paused in the hole
Bench press worked up to 150 x 1 for a new weight PR, then back off sets at 100 x 10
Five sets of bodyweight pull ups to finish
That 150 single is a milestone I have been eyeing off for a while.

THE GEAR
Perfect week on the schedule. Test in Saturday, Monday, Wednesday and Friday on the every other day rotation, deca and reta both in on Tuesday and Friday. Four of four and two of two across the board, no misses, sites still rotating.

THE DIET AND THE SCALE
Honest talk, the diet has been the hardest part of this whole thing so far, and not in the direction I expected. I have been trying to stay 100 percent on plan but the hunger is absolutely crazy at the moment. Eating 4000 calories a day and still wanting more is a new experience.

Size is packing on though. Up another 1kg on the scale. I would say a decent chunk of that is water, it usually is this early, but the mirror and the lifts say some of it is real. Two weeks in and everything is pointing the right way.

sorry missed your other updates but I see the new one @yaboial good weights on pause squats 100s but hows food?

 

[stevesmi]

CATCH UP, WEDNESDAY TO FRIDAY

Sorry the daily posts slipped again. Going to make a proper effort to get back to one a day. Here is the notable stuff from the last three.

WEDNESDAY, HAMS
Biggest session of the log so far. Two hours, 45 sets and 67 tonnes of volume on a hamstring focused leg day. Four PRs:
Standing leg curls up to 45 x 20, weight and 1RM PR
Calf extensions at 220 x 20 for six straight sets, volume and 1RM PR
Also worked weighted back extensions up to 200 x 10. The lower back that grumbled on me last week handled it no worries, so that saga is officially over.

THURSDAY, ARMS
Spent the day in the gym doing a two hour shoulders and arms session, 67 sets worth. Would not have it any other way.
Overhead press worked up to 90 x 2, which moved well
Five PRs picked up along the way through the isolation work
Shoulders and arms were absolutely cooked by the end.

FRIDAY, RANDOM DAY
Shorter one today, a strength tester off the usual split.
Pause squats, ten sets of ten at 100kg, every rep paused in the hole
Bench press worked up to 150 x 1 for a new weight PR, then back off sets at 100 x 10
Five sets of bodyweight pull ups to finish
That 150 single is a milestone I have been eyeing off for a while.

THE GEAR
Perfect week on the schedule. Test in Saturday, Monday, Wednesday and Friday on the every other day rotation, deca and reta both in on Tuesday and Friday. Four of four and two of two across the board, no misses, sites still rotating.

THE DIET AND THE SCALE
Honest talk, the diet has been the hardest part of this whole thing so far, and not in the direction I expected. I have been trying to stay 100 percent on plan but the hunger is absolutely crazy at the moment. Eating 4000 calories a day and still wanting more is a new experience.

Size is packing on though. Up another 1kg on the scale. I would say a decent chunk of that is water, it usually is this early, but the mirror and the lifts say some of it is real. Two weeks in and everything is pointing the right way.

@yaboial hunger is very misleading. its just the body craving but its not really 'hungry'. if you just wait 15-20 minutes that hunger will subside

 

[2Thick]

CATCH UP, WEDNESDAY TO FRIDAY

Sorry the daily posts slipped again. Going to make a proper effort to get back to one a day. Here is the notable stuff from the last three.

WEDNESDAY, HAMS
Biggest session of the log so far. Two hours, 45 sets and 67 tonnes of volume on a hamstring focused leg day. Four PRs:
Standing leg curls up to 45 x 20, weight and 1RM PR
Calf extensions at 220 x 20 for six straight sets, volume and 1RM PR
Also worked weighted back extensions up to 200 x 10. The lower back that grumbled on me last week handled it no worries, so that saga is officially over.

THURSDAY, ARMS
Spent the day in the gym doing a two hour shoulders and arms session, 67 sets worth. Would not have it any other way.
Overhead press worked up to 90 x 2, which moved well
Five PRs picked up along the way through the isolation work
Shoulders and arms were absolutely cooked by the end.

FRIDAY, RANDOM DAY
Shorter one today, a strength tester off the usual split.
Pause squats, ten sets of ten at 100kg, every rep paused in the hole
Bench press worked up to 150 x 1 for a new weight PR, then back off sets at 100 x 10
Five sets of bodyweight pull ups to finish
That 150 single is a milestone I have been eyeing off for a while.

THE GEAR
Perfect week on the schedule. Test in Saturday, Monday, Wednesday and Friday on the every other day rotation, deca and reta both in on Tuesday and Friday. Four of four and two of two across the board, no misses, sites still rotating.

THE DIET AND THE SCALE
Honest talk, the diet has been the hardest part of this whole thing so far, and not in the direction I expected. I have been trying to stay 100 percent on plan but the hunger is absolutely crazy at the moment. Eating 4000 calories a day and still wanting more is a new experience.

Size is packing on though. Up another 1kg on the scale. I would say a decent chunk of that is water, it usually is this early, but the mirror and the lifts say some of it is real. Two weeks in and everything is pointing the right way.

Good to see you with the update man. I love to see a strong workout. You are looking good. @yaboial

 

[Ulter]

CATCH UP, WEDNESDAY TO FRIDAY

Sorry the daily posts slipped again. Going to make a proper effort to get back to one a day. Here is the notable stuff from the last three.

WEDNESDAY, HAMS
Biggest session of the log so far. Two hours, 45 sets and 67 tonnes of volume on a hamstring focused leg day. Four PRs:
Standing leg curls up to 45 x 20, weight and 1RM PR
Calf extensions at 220 x 20 for six straight sets, volume and 1RM PR
Also worked weighted back extensions up to 200 x 10. The lower back that grumbled on me last week handled it no worries, so that saga is officially over.

THURSDAY, ARMS
Spent the day in the gym doing a two hour shoulders and arms session, 67 sets worth. Would not have it any other way.
Overhead press worked up to 90 x 2, which moved well
Five PRs picked up along the way through the isolation work
Shoulders and arms were absolutely cooked by the end.

FRIDAY, RANDOM DAY
Shorter one today, a strength tester off the usual split.
Pause squats, ten sets of ten at 100kg, every rep paused in the hole
Bench press worked up to 150 x 1 for a new weight PR, then back off sets at 100 x 10
Five sets of bodyweight pull ups to finish
That 150 single is a milestone I have been eyeing off for a while.

THE GEAR
Perfect week on the schedule. Test in Saturday, Monday, Wednesday and Friday on the every other day rotation, deca and reta both in on Tuesday and Friday. Four of four and two of two across the board, no misses, sites still rotating.

THE DIET AND THE SCALE
Honest talk, the diet has been the hardest part of this whole thing so far, and not in the direction I expected. I have been trying to stay 100 percent on plan but the hunger is absolutely crazy at the moment. Eating 4000 calories a day and still wanting more is a new experience.

Size is packing on though. Up another 1kg on the scale. I would say a decent chunk of that is water, it usually is this early, but the mirror and the lifts say some of it is real. Two weeks in and everything is pointing the right way.

Nice job doing a Friday random day. @yaboial I like to do those here and there. It's something a little different.

 

[Mobster]

Sorry the daily posts slipped again. Going to make a proper effort to get back to one a day.

Good lad

 

[ROIDDERS]

CATCH UP, WEDNESDAY TO FRIDAY

Sorry the daily posts slipped again. Going to make a proper effort to get back to one a day. Here is the notable stuff from the last three.

WEDNESDAY, HAMS
Biggest session of the log so far. Two hours, 45 sets and 67 tonnes of volume on a hamstring focused leg day. Four PRs:
Standing leg curls up to 45 x 20, weight and 1RM PR
Calf extensions at 220 x 20 for six straight sets, volume and 1RM PR
Also worked weighted back extensions up to 200 x 10. The lower back that grumbled on me last week handled it no worries, so that saga is officially over.

THURSDAY, ARMS
Spent the day in the gym doing a two hour shoulders and arms session, 67 sets worth. Would not have it any other way.
Overhead press worked up to 90 x 2, which moved well
Five PRs picked up along the way through the isolation work
Shoulders and arms were absolutely cooked by the end.

FRIDAY, RANDOM DAY
Shorter one today, a strength tester off the usual split.
Pause squats, ten sets of ten at 100kg, every rep paused in the hole
Bench press worked up to 150 x 1 for a new weight PR, then back off sets at 100 x 10
Five sets of bodyweight pull ups to finish
That 150 single is a milestone I have been eyeing off for a while.

THE GEAR
Perfect week on the schedule. Test in Saturday, Monday, Wednesday and Friday on the every other day rotation, deca and reta both in on Tuesday and Friday. Four of four and two of two across the board, no misses, sites still rotating.

THE DIET AND THE SCALE
Honest talk, the diet has been the hardest part of this whole thing so far, and not in the direction I expected. I have been trying to stay 100 percent on plan but the hunger is absolutely crazy at the moment. Eating 4000 calories a day and still wanting more is a new experience.

Size is packing on though. Up another 1kg on the scale. I would say a decent chunk of that is water, it usually is this early, but the mirror and the lifts say some of it is real. Two weeks in and everything is pointing the right way.

@yaboial I like the different exercises for Wednesday, Thursday, and Friday and I like how you are adding some extra notes. That's really cool. You're teaching other people some new stuff.

 

[ceo]

CATCH UP, WEDNESDAY TO FRIDAY

Sorry the daily posts slipped again. Going to make a proper effort to get back to one a day. Here is the notable stuff from the last three.

WEDNESDAY, HAMS
Biggest session of the log so far. Two hours, 45 sets and 67 tonnes of volume on a hamstring focused leg day. Four PRs:
Standing leg curls up to 45 x 20, weight and 1RM PR
Calf extensions at 220 x 20 for six straight sets, volume and 1RM PR
Also worked weighted back extensions up to 200 x 10. The lower back that grumbled on me last week handled it no worries, so that saga is officially over.

THURSDAY, ARMS
Spent the day in the gym doing a two hour shoulders and arms session, 67 sets worth. Would not have it any other way.
Overhead press worked up to 90 x 2, which moved well
Five PRs picked up along the way through the isolation work
Shoulders and arms were absolutely cooked by the end.

FRIDAY, RANDOM DAY
Shorter one today, a strength tester off the usual split.
Pause squats, ten sets of ten at 100kg, every rep paused in the hole
Bench press worked up to 150 x 1 for a new weight PR, then back off sets at 100 x 10
Five sets of bodyweight pull ups to finish
That 150 single is a milestone I have been eyeing off for a while.

THE GEAR
Perfect week on the schedule. Test in Saturday, Monday, Wednesday and Friday on the every other day rotation, deca and reta both in on Tuesday and Friday. Four of four and two of two across the board, no misses, sites still rotating.

THE DIET AND THE SCALE
Honest talk, the diet has been the hardest part of this whole thing so far, and not in the direction I expected. I have been trying to stay 100 percent on plan but the hunger is absolutely crazy at the moment. Eating 4000 calories a day and still wanting more is a new experience.

Size is packing on though. Up another 1kg on the scale. I would say a decent chunk of that is water, it usually is this early, but the mirror and the lifts say some of it is real. Two weeks in and everything is pointing the right way.

Bros, good job on this. I like the Wednesday training. The hamstrings are looking good. @yaboial

 

[yaboial]

SATURDAY 11 JULY, REST DAY

Catching up on comments first, cheers everyone.

@LevButlerov cheers mate. Food wise I am hitting the 4000 and the 300g of protein, the problem is wanting more on top of that. Hunger has been ridiculous. The meal prep is what keeps it in check.

@stevesmi good tip, I will use it. You are right, on paper I am eating plenty, so anything past that is craving rather than hunger. Will give the 15 to 20 minute wait a go.

@2Thick cheers mate. Strength is the best it has ever been right now.

@Ulter yeah it was a good change up. Pause squats at 100 were harder than they had any right to be. Will keep throwing those days in.

@Mobster cheers boss.

@ROIDDERS appreciate it mate. The notes are mostly so I remember how I actually lifted it, a 100kg pause squat and a 100kg touch and go are two different lifts. If anyone gets something out of them even better.

@ceo cheers mate. Been giving hams their own focus day lately and it is starting to show, so that one is staying in the rotation.

REST DAY
Rest day today. Six big sessions straight this week, legs, chest, back, hams, shoulders and arms, then the strength day Friday. Body was feeling it this morning so I am taking the day instead of forcing a seventh.

Nothing due on the gear today either. Test goes back in tomorrow on the every other day rotation, deca and reta are Tuesday. So no gym and no pins, just food, water and a quiet one.

Back tomorrow with chest/back/arms.

 

[stevesmi]

SATURDAY 11 JULY, REST DAY

Catching up on comments first, cheers everyone.

@LevButlerov cheers mate. Food wise I am hitting the 4000 and the 300g of protein, the problem is wanting more on top of that. Hunger has been ridiculous. The meal prep is what keeps it in check.

@stevesmi good tip, I will use it. You are right, on paper I am eating plenty, so anything past that is craving rather than hunger. Will give the 15 to 20 minute wait a go.

@2Thick cheers mate. Strength is the best it has ever been right now.

@Ulter yeah it was a good change up. Pause squats at 100 were harder than they had any right to be. Will keep throwing those days in.

@Mobster cheers boss.

@ROIDDERS appreciate it mate. The notes are mostly so I remember how I actually lifted it, a 100kg pause squat and a 100kg touch and go are two different lifts. If anyone gets something out of them even better.

@ceo cheers mate. Been giving hams their own focus day lately and it is starting to show, so that one is staying in the rotation.

REST DAY
Rest day today. Six big sessions straight this week, legs, chest, back, hams, shoulders and arms, then the strength day Friday. Body was feeling it this morning so I am taking the day instead of forcing a seventh.

Nothing due on the gear today either. Test goes back in tomorrow on the every other day rotation, deca and reta are Tuesday. So no gym and no pins, just food, water and a quiet one.

Back tomorrow with chest/back/arms.

Just like any addiction, it will pass. It’s just your brain trying to fuck with you.

 

[yaboial]

Just like any addiction, it will pass. It’s just your brain trying to fuck with you.

Just had a protein shake and a banana. Fighting off the demons to raid the cupboard as we speak ahaha

 

[ballin2504]

CATCH UP, WEDNESDAY TO FRIDAY

Sorry the daily posts slipped again. Going to make a proper effort to get back to one a day. Here is the notable stuff from the last three.

WEDNESDAY, HAMS
Biggest session of the log so far. Two hours, 45 sets and 67 tonnes of volume on a hamstring focused leg day. Four PRs:
Standing leg curls up to 45 x 20, weight and 1RM PR
Calf extensions at 220 x 20 for six straight sets, volume and 1RM PR
Also worked weighted back extensions up to 200 x 10. The lower back that grumbled on me last week handled it no worries, so that saga is officially over.

THURSDAY, ARMS
Spent the day in the gym doing a two hour shoulders and arms session, 67 sets worth. Would not have it any other way.
Overhead press worked up to 90 x 2, which moved well
Five PRs picked up along the way through the isolation work
Shoulders and arms were absolutely cooked by the end.

FRIDAY, RANDOM DAY
Shorter one today, a strength tester off the usual split.
Pause squats, ten sets of ten at 100kg, every rep paused in the hole
Bench press worked up to 150 x 1 for a new weight PR, then back off sets at 100 x 10
Five sets of bodyweight pull ups to finish
That 150 single is a milestone I have been eyeing off for a while.

THE GEAR
Perfect week on the schedule. Test in Saturday, Monday, Wednesday and Friday on the every other day rotation, deca and reta both in on Tuesday and Friday. Four of four and two of two across the board, no misses, sites still rotating.

THE DIET AND THE SCALE
Honest talk, the diet has been the hardest part of this whole thing so far, and not in the direction I expected. I have been trying to stay 100 percent on plan but the hunger is absolutely crazy at the moment. Eating 4000 calories a day and still wanting more is a new experience.

Size is packing on though. Up another 1kg on the scale. I would say a decent chunk of that is water, it usually is this early, but the mirror and the lifts say some of it is real. Two weeks in and everything is pointing the right way.

@yaboial it’s good that you can eat that much brother especially when putting on size

 

[LevButlerov]

@LevButlerov cheers mate. Food wise I am hitting the 4000 and the 300g of protein, the problem is wanting more on top of that. Hunger has been ridiculous. The meal prep is what keeps it in check.

meal prep is the win and you can add a GLP one if you have hunger issues @yaboial

 

[yaboial]

SUNDAY 12 JULY

Went chest and back. Big one too. Two hours, 64 sets and just over 64 tonnes moved. Photo attached from after.

Session: Chest/Back
Time: 2h 0min
Volume: 64,286 kg
Sets: 64

CALF EXTENSION (MACHINE)
115 x 30
115 x 30
115 x 30
115 x 30

CHEST FLY (MACHINE)
54 x 20
54 x 20
54 x 20

REAR DELT REVERSE FLY (MACHINE)
54 x 20
54 x 20
54 x 20

STANDING CALF RAISE (MACHINE)
200 x 10
200 x 10
200 x 10

INCLINE CHEST PRESS (MACHINE)
80 x 10
120 x 10
160 x 8 (weight and 1RM PR)
120 x 10

ISO LATERAL HIGH ROW (MACHINE)
80 x 10
120 x 10
160 x 8
120 x 10

CHEST PRESS (MACHINE)
120 x 10
160 x 8
160 x 8

T BAR ROW
80 x 10
100 x 8
100 x 8

CHEST DIP
15
15
15

LAT PULLDOWN, CLOSE GRIP
70 x 10
80 x 10
80 x 10

CABLE FLY CROSSOVERS
32 x 12
42 x 10
42 x 10

LAT PULLDOWN (CABLE)
80 x 10
100 x 8
100 x 8

LATERAL RAISE (CABLE)
32 x 15
32 x 15
32 x 15

HAMMER CURL (CABLE)
25 x 15
32 x 15
32 x 15

TRICEPS ROPE PUSHDOWN
21 x 15
25 x 15
25 x 15

BEHIND THE BACK CURL (CABLE)
15 x 20
15 x 20
15 x 20

OVERHEAD TRICEPS EXTENSION (CABLE)
25 x 15
25 x 15
25 x 15

PREACHER CURL (MACHINE)
39 x 20
39 x 20
39 x 20

SINGLE ARM TRICEPS PUSHDOWN (CABLE)
21 x 24
21 x 24
21 x 24

CRUNCH (MACHINE)
100 x 15
100 x 10
100 x 10

TREADMILL
1.5 km, 20 min

The incline chest press at 160 x 8 was the highlight, weight and 1RM PR on the same set. Rest day yesterday clearly did its job.

Gear: test in today, 0.5ml, right on the every other day schedule. Deca and reta are due Tuesday.

 

[LevButlerov]

SUNDAY 12 JULY

Went chest and back. Big one too. Two hours, 64 sets and just over 64 tonnes moved. Photo attached from after.View attachment 266728

Session: Chest/Back
Time: 2h 0min
Volume: 64,286 kg
Sets: 64

CALF EXTENSION (MACHINE)
115 x 30
115 x 30
115 x 30
115 x 30

CHEST FLY (MACHINE)
54 x 20
54 x 20
54 x 20

REAR DELT REVERSE FLY (MACHINE)
54 x 20
54 x 20
54 x 20

STANDING CALF RAISE (MACHINE)
200 x 10
200 x 10
200 x 10

INCLINE CHEST PRESS (MACHINE)
80 x 10
120 x 10
160 x 8 (weight and 1RM PR)
120 x 10

ISO LATERAL HIGH ROW (MACHINE)
80 x 10
120 x 10
160 x 8
120 x 10

CHEST PRESS (MACHINE)
120 x 10
160 x 8
160 x 8

T BAR ROW
80 x 10
100 x 8
100 x 8

CHEST DIP
15
15
15

LAT PULLDOWN, CLOSE GRIP
70 x 10
80 x 10
80 x 10

CABLE FLY CROSSOVERS
32 x 12
42 x 10
42 x 10

LAT PULLDOWN (CABLE)
80 x 10
100 x 8
100 x 8

LATERAL RAISE (CABLE)
32 x 15
32 x 15
32 x 15

HAMMER CURL (CABLE)
25 x 15
32 x 15
32 x 15

TRICEPS ROPE PUSHDOWN
21 x 15
25 x 15
25 x 15

BEHIND THE BACK CURL (CABLE)
15 x 20
15 x 20
15 x 20

OVERHEAD TRICEPS EXTENSION (CABLE)
25 x 15
25 x 15
25 x 15

PREACHER CURL (MACHINE)
39 x 20
39 x 20
39 x 20

SINGLE ARM TRICEPS PUSHDOWN (CABLE)
21 x 24
21 x 24
21 x 24

CRUNCH (MACHINE)
100 x 15
100 x 10
100 x 10

TREADMILL
1.5 km, 20 min

The incline chest press at 160 x 8 was the highlight, weight and 1RM PR on the same set. Rest day yesterday clearly did its job.

Gear: test in today, 0.5ml, right on the every other day schedule. Deca and reta are due Tuesday.

you went hardcore and you look hard and lean amazing look! @yaboial

 

[stevesmi]

Just had a protein shake and a banana. Fighting off the demons to raid the cupboard as we speak ahaha

sometimes just drinking a lot of water gets rid of it

 

[ceo]

@ceo cheers mate. Been giving hams their own focus day lately and it is starting to show, so that one is staying in the rotation.

Bros, hell yeah. Hamstring is important to hit. You need balance.

 

[2Thick]

@2Thick cheers mate. Strength is the best it has ever been right now.

strength looks good!

 

[ROIDDERS]

@ROIDDERS appreciate it mate. The notes are mostly so I remember how I actually lifted it, a 100kg pause squat and a 100kg touch and go are two different lifts. If anyone gets something out of them even better.

that is good to hear!

 

[Ulter]

@Ulter yeah it was a good change up. Pause squats at 100 were harder than they had any right to be. Will keep throwing those days in.

nice one!

 

[Tiger Salman Khan]

SUNDAY 12 JULY

Went chest and back. Big one too. Two hours, 64 sets and just over 64 tonnes moved. Photo attached from after.View attachment 266728

Session: Chest/Back
Time: 2h 0min
Volume: 64,286 kg
Sets: 64

CALF EXTENSION (MACHINE)
115 x 30
115 x 30
115 x 30
115 x 30

CHEST FLY (MACHINE)
54 x 20
54 x 20
54 x 20

REAR DELT REVERSE FLY (MACHINE)
54 x 20
54 x 20
54 x 20

STANDING CALF RAISE (MACHINE)
200 x 10
200 x 10
200 x 10

INCLINE CHEST PRESS (MACHINE)
80 x 10
120 x 10
160 x 8 (weight and 1RM PR)
120 x 10

ISO LATERAL HIGH ROW (MACHINE)
80 x 10
120 x 10
160 x 8
120 x 10

CHEST PRESS (MACHINE)
120 x 10
160 x 8
160 x 8

T BAR ROW
80 x 10
100 x 8
100 x 8

CHEST DIP
15
15
15

LAT PULLDOWN, CLOSE GRIP
70 x 10
80 x 10
80 x 10

CABLE FLY CROSSOVERS
32 x 12
42 x 10
42 x 10

LAT PULLDOWN (CABLE)
80 x 10
100 x 8
100 x 8

LATERAL RAISE (CABLE)
32 x 15
32 x 15
32 x 15

HAMMER CURL (CABLE)
25 x 15
32 x 15
32 x 15

TRICEPS ROPE PUSHDOWN
21 x 15
25 x 15
25 x 15

BEHIND THE BACK CURL (CABLE)
15 x 20
15 x 20
15 x 20

OVERHEAD TRICEPS EXTENSION (CABLE)
25 x 15
25 x 15
25 x 15

PREACHER CURL (MACHINE)
39 x 20
39 x 20
39 x 20

SINGLE ARM TRICEPS PUSHDOWN (CABLE)
21 x 24
21 x 24
21 x 24

CRUNCH (MACHINE)
100 x 15
100 x 10
100 x 10

TREADMILL
1.5 km, 20 min

The incline chest press at 160 x 8 was the highlight, weight and 1RM PR on the same set. Rest day yesterday clearly did its job.

Gear: test in today, 0.5ml, right on the every other day schedule. Deca and reta are due Tuesday.

@yaboial volume looks good.....

 

[yaboial]

TUESDAY 14 JULY

Quick one on yesterday first. Felt off and a bit sick so I took another rest day rather than dragging myself through a session. Two rest days in three days is not the usual around here but there is no point training through feeling crook. Back to normal today.

Made up for it with legs. Just under two hours, 41 sets, 48 tonnes.

Session: Legs
Time: 1h 54min
Volume: 47,942 kg
Sets: 41
Avg HR: 124
Calories: 1,030

STANDING CALF RAISE (MACHINE)
135 x 15
135 x 15
135 x 15
135 x 15

SINGLE LEG EXTENSIONS
40 x 20
40 x 20
40 x 20

LYING LEG CURL (MACHINE)
32 x 20
32 x 20
32 x 20

PENDULUM SQUAT (MACHINE)
0 x 10
20 x 10
40 x 8
60 x 5
70 x 5

HACK SQUAT (MACHINE)
40 x 10
80 x 10
120 x 5
160 x 5

SINGLE LEG PRESS (MACHINE), deep and slow
80 x 20
80 x 20
120 x 20
80 x 20

SEATED LEG CURL (MACHINE)
75 x 10
103 x 10
124 x 8
138 x 8

LEG EXTENSION (MACHINE)
110 x 10
138 x 8
143 x 8
153 x 8
163 x 8
40 x 20
40 x 20

CALF EXTENSION (MACHINE)
220 x 20
220 x 20
220 x 20

SISSY SQUAT (WEIGHTED)
0 x 10
0 x 10
0 x 10

WALKING
2 km, 25 min

No PRs today but no complaints either, hack squats moved up to 160 x 5 and leg extensions to 163 x 8, so the strength did not go anywhere over the sick day.

Gear: triple header tonight, test on the every other day rotation plus the deca and reta on their Tuesday slot.

 

[LevButlerov]

TUESDAY 14 JULY

Quick one on yesterday first. Felt off and a bit sick so I took another rest day rather than dragging myself through a session. Two rest days in three days is not the usual around here but there is no point training through feeling crook. Back to normal today.

Made up for it with legs. Just under two hours, 41 sets, 48 tonnes.

Session: Legs
Time: 1h 54min
Volume: 47,942 kg
Sets: 41
Avg HR: 124
Calories: 1,030

STANDING CALF RAISE (MACHINE)
135 x 15
135 x 15
135 x 15
135 x 15

SINGLE LEG EXTENSIONS
40 x 20
40 x 20
40 x 20

LYING LEG CURL (MACHINE)
32 x 20
32 x 20
32 x 20

PENDULUM SQUAT (MACHINE)
0 x 10
20 x 10
40 x 8
60 x 5
70 x 5

HACK SQUAT (MACHINE)
40 x 10
80 x 10
120 x 5
160 x 5

SINGLE LEG PRESS (MACHINE), deep and slow
80 x 20
80 x 20
120 x 20
80 x 20

SEATED LEG CURL (MACHINE)
75 x 10
103 x 10
124 x 8
138 x 8

LEG EXTENSION (MACHINE)
110 x 10
138 x 8
143 x 8
153 x 8
163 x 8
40 x 20
40 x 20

CALF EXTENSION (MACHINE)
220 x 20
220 x 20
220 x 20

SISSY SQUAT (WEIGHTED)
0 x 10
0 x 10
0 x 10

WALKING
2 km, 25 min

No PRs today but no complaints either, hack squats moved up to 160 x 5 and leg extensions to 163 x 8, so the strength did not go anywhere over the sick day.

Gear: triple header tonight, test on the every other day rotation plus the deca and reta on their Tuesday slot.

good day going hard on the leg ext really getting quads pumped

 

[yaboial]

WEDNESDAY 15 JULY

Lazy chest, as the session title says. Took the intensity down a notch after Tuesday's leg day, kept everything moving but nothing crazy. Still ended up at 42 sets.

Session: Lazy Chest
Time: 1h 42min
Volume: 26,394 kg
Sets: 42
Avg HR: 111
Calories: 844

CHEST FLY (MACHINE)
47 x 20
47 x 20
54 x 20
54 x 20

SEATED CALF RAISE
40 x 20
40 x 20
40 x 20
40 x 20

INCLINE CHEST PRESS (MACHINE)
40 x 20
80 x 12
120 x 8
120 x 8
120 x 8
80 x 12

CHEST PRESS (MACHINE)
80 x 8
120 x 8
160 x 8
160 x 8
120 x 8
80 x 8

BENCH PRESS (CABLE)
21 x 10
28 x 10
28 x 10

SEATED CHEST FLYS (CABLE)
16 x 15
21 x 10
21 x 10

CHEST FLY (MACHINE)
82 x 10
103 x 10
110 x 8

TRICEPS ROPE PUSHDOWN
21 x 20
21 x 20
21 x 20

TRICEPS PUSHDOWN, single arm X pushdown
22 x 10
22 x 10
22 x 10

OVERHEAD TRICEPS EXTENSION (CABLE)
26 x 10
26 x 10
26 x 10

SINGLE ARM TRICEPS PUSHDOWN (CABLE)
19 x 20
19 x 20
19 x 20

SPINNING
20 min

No PRs and that was the point, a lower key day to keep the wheels turning. The 160 x 8 doubles on chest press still went in easy enough which tells me the strength is sitting there even on a lazy day.

No pins yesterday, nothing was due. Test is back in today on the rotation.

 

[yaboial]

THURSDAY 16 JULY

Back day. Just under two hours, 49 sets, 51 tonnes. Back and biceps cooked.

Session: Back Day
Time: 1h 52min
Volume: 51,390 kg
Sets: 49

LAT PULLDOWN (MACHINE)
61 x 10
61 x 10
61 x 10

REAR DELT REVERSE FLY (MACHINE)
54 x 20
54 x 20
54 x 20

PULLOVER (MACHINE)
60 x 12
100 x 10
100 x 10

STANDING CALF RAISE (MACHINE)
135 x 20
135 x 20
135 x 20
135 x 20
135 x 20
135 x 20

PULL UP (WEIGHTED)
0 x 10
20 x 8
20 x 8
20 x 8

BENT OVER ROW (BARBELL)
60 x 10
100 x 10
140 x 8
140 x 8

T BAR ROW
80 x 10
80 x 10
80 x 10
80 x 10

SEATED CABLE ROW, V GRIP
100 x 10
120 x 8
130 x 8

LAT PULLDOWN, CLOSE GRIP
80 x 10
90 x 10
100 x 10

LAT PULLDOWN (CABLE)
90 x 10
90 x 10
90 x 10

HAMMER CURL (CABLE)
28 x 15
40 x 10
40 x 10

BICEP CURL (DUMBBELL)
22.5 x 20
22.5 x 20
22.5 x 20

PREACHER CURL (MACHINE)
39 x 20
39 x 20
39 x 20

CRUNCH (MACHINE)
100 x 10
100 x 10
100 x 10

TREADMILL
1.5 km, 20 min

The barbell rows at 140 x 8 for doubles were the highlight, that is right at my all time best for reps and it moved well. No PRs on paper but a strong session across the board.

Gear: test in today on the rotation, 0.5ml. Deca and reta back in tomorrow, which closes out the last week at the 2mg reta dose before the step up.

Also have a restock landing shortly from @PrimoFit , will update the log when it arrives.

 

[yaboial]

@PrimoFit supplying the goods

 

[yaboial]

Another amazing 1 day turn arlund touchdown from the lads over at @PrimoFit

 

[PrimoFit]

Another amazing 1 day turn arlund touchdown from the lads over at @PrimoFit View attachment 269757

Love that brother, appreciate you! Happy to help and here for what you need. Keep it up brother, looking strong!

 

[LevButlerov]

WEDNESDAY 15 JULY

Lazy chest, as the session title says. Took the intensity down a notch after Tuesday's leg day, kept everything moving but nothing crazy. Still ended up at 42 sets.

Session: Lazy Chest
Time: 1h 42min
Volume: 26,394 kg
Sets: 42
Avg HR: 111
Calories: 844

CHEST FLY (MACHINE)
47 x 20
47 x 20
54 x 20
54 x 20

SEATED CALF RAISE
40 x 20
40 x 20
40 x 20
40 x 20

INCLINE CHEST PRESS (MACHINE)
40 x 20
80 x 12
120 x 8
120 x 8
120 x 8
80 x 12

CHEST PRESS (MACHINE)
80 x 8
120 x 8
160 x 8
160 x 8
120 x 8
80 x 8

BENCH PRESS (CABLE)
21 x 10
28 x 10
28 x 10

SEATED CHEST FLYS (CABLE)
16 x 15
21 x 10
21 x 10

CHEST FLY (MACHINE)
82 x 10
103 x 10
110 x 8

TRICEPS ROPE PUSHDOWN
21 x 20
21 x 20
21 x 20

TRICEPS PUSHDOWN, single arm X pushdown
22 x 10
22 x 10
22 x 10

OVERHEAD TRICEPS EXTENSION (CABLE)
26 x 10
26 x 10
26 x 10

SINGLE ARM TRICEPS PUSHDOWN (CABLE)
19 x 20
19 x 20
19 x 20

SPINNING
20 min

No PRs and that was the point, a lower key day to keep the wheels turning. The 160 x 8 doubles on chest press still went in easy enough which tells me the strength is sitting there even on a lazy day.

No pins yesterday, nothing was due. Test is back in today on the rotation.

THURSDAY 16 JULY

Back day. Just under two hours, 49 sets, 51 tonnes. Back and biceps cooked.

Session: Back Day
Time: 1h 52min
Volume: 51,390 kg
Sets: 49

LAT PULLDOWN (MACHINE)
61 x 10
61 x 10
61 x 10

REAR DELT REVERSE FLY (MACHINE)
54 x 20
54 x 20
54 x 20

PULLOVER (MACHINE)
60 x 12
100 x 10
100 x 10

STANDING CALF RAISE (MACHINE)
135 x 20
135 x 20
135 x 20
135 x 20
135 x 20
135 x 20

PULL UP (WEIGHTED)
0 x 10
20 x 8
20 x 8
20 x 8

BENT OVER ROW (BARBELL)
60 x 10
100 x 10
140 x 8
140 x 8

T BAR ROW
80 x 10
80 x 10
80 x 10
80 x 10

SEATED CABLE ROW, V GRIP
100 x 10
120 x 8
130 x 8

LAT PULLDOWN, CLOSE GRIP
80 x 10
90 x 10
100 x 10

LAT PULLDOWN (CABLE)
90 x 10
90 x 10
90 x 10

HAMMER CURL (CABLE)
28 x 15
40 x 10
40 x 10

BICEP CURL (DUMBBELL)
22.5 x 20
22.5 x 20
22.5 x 20

PREACHER CURL (MACHINE)
39 x 20
39 x 20
39 x 20

CRUNCH (MACHINE)
100 x 10
100 x 10
100 x 10

TREADMILL
1.5 km, 20 min

The barbell rows at 140 x 8 for doubles were the highlight, that is right at my all time best for reps and it moved well. No PRs on paper but a strong session across the board.

Gear: test in today on the rotation, 0.5ml. Deca and reta back in tomorrow, which closes out the last week at the 2mg reta dose before the step up.

Also have a restock landing shortly from @PrimoFit , will update the log when it arrives.

@PrimoFit supplying the goods View attachment 269605

Another amazing 1 day turn arlund touchdown from the lads over at @PrimoFit View attachment 269757

good update love the back size and gear pics look nice!

 

[LevButlerov]

WEDNESDAY 15 JULY

Lazy chest, as the session title says. Took the intensity down a notch after Tuesday's leg day, kept everything moving but nothing crazy. Still ended up at 42 sets.

Session: Lazy Chest
Time: 1h 42min
Volume: 26,394 kg
Sets: 42
Avg HR: 111
Calories: 844

CHEST FLY (MACHINE)
47 x 20
47 x 20
54 x 20
54 x 20

SEATED CALF RAISE
40 x 20
40 x 20
40 x 20
40 x 20

INCLINE CHEST PRESS (MACHINE)
40 x 20
80 x 12
120 x 8
120 x 8
120 x 8
80 x 12

CHEST PRESS (MACHINE)
80 x 8
120 x 8
160 x 8
160 x 8
120 x 8
80 x 8

BENCH PRESS (CABLE)
21 x 10
28 x 10
28 x 10

SEATED CHEST FLYS (CABLE)
16 x 15
21 x 10
21 x 10

CHEST FLY (MACHINE)
82 x 10
103 x 10
110 x 8

TRICEPS ROPE PUSHDOWN
21 x 20
21 x 20
21 x 20

TRICEPS PUSHDOWN, single arm X pushdown
22 x 10
22 x 10
22 x 10

OVERHEAD TRICEPS EXTENSION (CABLE)
26 x 10
26 x 10
26 x 10

SINGLE ARM TRICEPS PUSHDOWN (CABLE)
19 x 20
19 x 20
19 x 20

SPINNING
20 min

No PRs and that was the point, a lower key day to keep the wheels turning. The 160 x 8 doubles on chest press still went in easy enough which tells me the strength is sitting there even on a lazy day.

No pins yesterday, nothing was due. Test is back in today on the rotation.

THURSDAY 16 JULY

Back day. Just under two hours, 49 sets, 51 tonnes. Back and biceps cooked.

Session: Back Day
Time: 1h 52min
Volume: 51,390 kg
Sets: 49

LAT PULLDOWN (MACHINE)
61 x 10
61 x 10
61 x 10

REAR DELT REVERSE FLY (MACHINE)
54 x 20
54 x 20
54 x 20

PULLOVER (MACHINE)
60 x 12
100 x 10
100 x 10

STANDING CALF RAISE (MACHINE)
135 x 20
135 x 20
135 x 20
135 x 20
135 x 20
135 x 20

PULL UP (WEIGHTED)
0 x 10
20 x 8
20 x 8
20 x 8

BENT OVER ROW (BARBELL)
60 x 10
100 x 10
140 x 8
140 x 8

T BAR ROW
80 x 10
80 x 10
80 x 10
80 x 10

SEATED CABLE ROW, V GRIP
100 x 10
120 x 8
130 x 8

LAT PULLDOWN, CLOSE GRIP
80 x 10
90 x 10
100 x 10

LAT PULLDOWN (CABLE)
90 x 10
90 x 10
90 x 10

HAMMER CURL (CABLE)
28 x 15
40 x 10
40 x 10

BICEP CURL (DUMBBELL)
22.5 x 20
22.5 x 20
22.5 x 20

PREACHER CURL (MACHINE)
39 x 20
39 x 20
39 x 20

CRUNCH (MACHINE)
100 x 10
100 x 10
100 x 10

TREADMILL
1.5 km, 20 min

The barbell rows at 140 x 8 for doubles were the highlight, that is right at my all time best for reps and it moved well. No PRs on paper but a strong session across the board.

Gear: test in today on the rotation, 0.5ml. Deca and reta back in tomorrow, which closes out the last week at the 2mg reta dose before the step up.

Also have a restock landing shortly from @PrimoFit , will update the log when it arrives.

@PrimoFit supplying the goods View attachment 269605

Another amazing 1 day turn arlund touchdown from the lads over at @PrimoFit View attachment 269757

good update love the back size and gear pics look nice!

 

[TyrannicalTren]

@PrimoFit supplying the goods View attachment 269605

Loving the log my brother! Another @PrimoFit logger too.

How do you find the Test E? @aliengainz & I both agree its buttery smooth. Primo is sorta pipish, but hitting glutes with 1" rather then 1.5" leaves no pip, so wondering how your going?

Following you btw, keen to see the results.

 

[yaboial]

Loving the log my brother! Another @PrimoFit logger too.

How do you find the Test E? @aliengainz & I both agree its buttery smooth. Primo is sorta pipish, but hitting glutes with 1" rather then 1.5" leaves no pip, so wondering how your going?

Following you btw, keen to see the results.

Buttery smooth indeed! Best ive used and I've used prescription ones!

No PIP for me really with either. I use Insulin Needles and backfill them. Rotate between quads and shoulders

 

[yaboial]

WEEKEND LOG, FRIDAY TO SUNDAY

Three days in one so settle in. Big weekend of training, 14 PRs across the three sessions, gear all on schedule and the diet locked in. Meal prep for the week done today too.

FRIDAY 17 JULY, PORK LOINS
Leg day with a hamstring lean. 37 sets, 50 tonnes.

SEATED CALF RAISE
40 x 20
80 x 20
80 x 20
80 x 20

LYING LEG CURL (MACHINE)
32 x 10
46 x 10
60 x 10

LEG EXTENSION (MACHINE)
40 x 20
61 x 15
82 x 10

SEATED LEG CURL (MACHINE)
68 x 10
82 x 10
103 x 10
117 x 10

HACK SQUAT (MACHINE)
40 x 10
80 x 10
120 x 8
160 x 5
200 x 3

ROMANIAN DEADLIFT (DUMBBELL)
80 x 10
100 x 10
120 x 8
140 x 8 (weight, volume and 1RM PR, clean sweep)

BACK EXTENSION (WEIGHTED HYPEREXTENSION)
200 x 8
200 x 8
200 x 8

HIP ABDUCTION (MACHINE)
70 x 25
70 x 20
70 x 20

HIP ADDUCTION (MACHINE)
45 x 20
45 x 20
45 x 20

CALF EXTENSION (MACHINE)
220 x 20
220 x 20
220 x 20
220 x 20

STAIR MACHINE
1300 steps, 20 min

The 200 x 3 on hack squat is the heaviest of the log and the dumbbell RDLs at 140 x 8 swept all three PR flags. Hams are responding.

SATURDAY 18 JULY, BFT
Shorter one, bench and conditioning.

WARM UP
6 min

BENCH PRESS (BARBELL)
60 x 20 (warm up)
100 x 14 (warm up, volume PR)
110 x 10
120 x 7
130 x 4
100 x 10

HIIT CARDIO
40 min

Nothing fancy, just heavy pressing and a big conditioning block. 100 x 14 as a warm up set says a lot about where the pressing is at right now.

SUNDAY 19 JULY, SHOULDERS
Early start and a monster. 58 sets and TEN PRs.

REAR DELT REVERSE FLY (MACHINE), superset with standing calf raise
47 x 20
54 x 20
61 x 20

STANDING CALF RAISE (MACHINE)
135 x 20
135 x 20
135 x 20

SHOULDER PRESS (MACHINE PLATES)
40 x 15
80 x 10
120 x 8
140 x 8
160 x 5 (weight and 1RM PR)

LATERAL RAISE (MACHINE)
60 x 12
60 x 12
60 x 12

SHRUG (CABLE)
50 x 15
70 x 10
90 x 10 (weight, volume and 1RM PR)

FACE PULL
23 x 20
36 x 10
48 x 10 (weight and 1RM PR)

KELSO SHRUG
80 x 10
80 x 10
80 x 10

FRONT RAISE (CABLE), giant set with the next two
9 x 20
9 x 20
9 x 20

SINGLE ARM LATERAL RAISE (CABLE)
9 x 20
9 x 20
9 x 20

REAR DELT REVERSE FLY (CABLE)
9 x 20
9 x 20
9 x 20

LATERAL RAISE (CABLE)
32 x 10
32 x 10
32 x 10
32 x 10

TRICEPS ROPE PUSHDOWN, superset with bicep curls
21 x 20
27 x 20
21 x 20

BICEP CURL (CABLE)
21 x 20
27 x 20
21 x 20

JM PRESS (BARBELL), superset with hammer curls
40 x 10
60 x 10
80 x 10

HAMMER CURL (DUMBBELL)
30 x 20
32.5 x 20
35 x 20 (weight, volume and 1RM PR)

SINGLE ARM TRICEPS PUSHDOWN (CABLE)
21 x 20
21 x 20
21 x 20

PREACHER CURL (MACHINE)
39 x 20
39 x 20
39 x 20

CRUNCH (MACHINE)
100 x 10
100 x 10
100 x 10

TREADMILL
1.5 km, 20 min

Shoulder press to 160 x 5, cable shrugs and hammer curls both sweeping all three flags, and face pulls PRing too. Delts and traps are growing in front of my eyes at the moment.

THE GEAR
All on schedule across the weekend. Deca and reta went in Friday night, test Saturday night, and nothing due today, next test is Monday night with deca and reta back Tuesday.

One change to note, the reta has stepped up to 1.5mg a pin, so 3mg for the week. First rung up the titration ladder. Will be watching appetite and the guts over the next fortnight to see what it does.

HOW IT IS GOING
Honestly, the best I have felt in the gym in my life. Fourteen PRs in three days and none of them felt like grinders. Strength is climbing every single session, pumps are stupid, recovery between days is holding up even with the volume I am running. Weight is sitting up a bit with some water but the mirror says the size is real.

Diet is going well. Hitting the calories and the protein daily and the structure is doing the heavy lifting. Meal prep for the week got done today so the fridge is stacked and there are no decisions to make, just eat what is in the container. That is what keeps this whole thing on rails when the week gets busy.

Bloods are coming up in a couple of weeks which will be the first real look under the hood. Until then, more of the same. Back at it tomorrow.

 

[LevButlerov]

WEEKEND LOG, FRIDAY TO SUNDAY

Three days in one so settle in. Big weekend of training, 14 PRs across the three sessions, gear all on schedule and the diet locked in. Meal prep for the week done today too.

FRIDAY 17 JULY, PORK LOINS
Leg day with a hamstring lean. 37 sets, 50 tonnes.

SEATED CALF RAISE
40 x 20
80 x 20
80 x 20
80 x 20

LYING LEG CURL (MACHINE)
32 x 10
46 x 10
60 x 10

LEG EXTENSION (MACHINE)
40 x 20
61 x 15
82 x 10

SEATED LEG CURL (MACHINE)
68 x 10
82 x 10
103 x 10
117 x 10

HACK SQUAT (MACHINE)
40 x 10
80 x 10
120 x 8
160 x 5
200 x 3

ROMANIAN DEADLIFT (DUMBBELL)
80 x 10
100 x 10
120 x 8
140 x 8 (weight, volume and 1RM PR, clean sweep)

BACK EXTENSION (WEIGHTED HYPEREXTENSION)
200 x 8
200 x 8
200 x 8

HIP ABDUCTION (MACHINE)
70 x 25
70 x 20
70 x 20

HIP ADDUCTION (MACHINE)
45 x 20
45 x 20
45 x 20

CALF EXTENSION (MACHINE)
220 x 20
220 x 20
220 x 20
220 x 20

STAIR MACHINE
1300 steps, 20 min

The 200 x 3 on hack squat is the heaviest of the log and the dumbbell RDLs at 140 x 8 swept all three PR flags. Hams are responding.

SATURDAY 18 JULY, BFT
Shorter one, bench and conditioning.

WARM UP
6 min

BENCH PRESS (BARBELL)
60 x 20 (warm up)
100 x 14 (warm up, volume PR)
110 x 10
120 x 7
130 x 4
100 x 10

HIIT CARDIO
40 min

Nothing fancy, just heavy pressing and a big conditioning block. 100 x 14 as a warm up set says a lot about where the pressing is at right now.

SUNDAY 19 JULY, SHOULDERS
Early start and a monster. 58 sets and TEN PRs.

REAR DELT REVERSE FLY (MACHINE), superset with standing calf raise
47 x 20
54 x 20
61 x 20

STANDING CALF RAISE (MACHINE)
135 x 20
135 x 20
135 x 20

SHOULDER PRESS (MACHINE PLATES)
40 x 15
80 x 10
120 x 8
140 x 8
160 x 5 (weight and 1RM PR)

LATERAL RAISE (MACHINE)
60 x 12
60 x 12
60 x 12

SHRUG (CABLE)
50 x 15
70 x 10
90 x 10 (weight, volume and 1RM PR)

FACE PULL
23 x 20
36 x 10
48 x 10 (weight and 1RM PR)

KELSO SHRUG
80 x 10
80 x 10
80 x 10

FRONT RAISE (CABLE), giant set with the next two
9 x 20
9 x 20
9 x 20

SINGLE ARM LATERAL RAISE (CABLE)
9 x 20
9 x 20
9 x 20

REAR DELT REVERSE FLY (CABLE)
9 x 20
9 x 20
9 x 20

LATERAL RAISE (CABLE)
32 x 10
32 x 10
32 x 10
32 x 10

TRICEPS ROPE PUSHDOWN, superset with bicep curls
21 x 20
27 x 20
21 x 20

BICEP CURL (CABLE)
21 x 20
27 x 20
21 x 20

JM PRESS (BARBELL), superset with hammer curls
40 x 10
60 x 10
80 x 10

HAMMER CURL (DUMBBELL)
30 x 20
32.5 x 20
35 x 20 (weight, volume and 1RM PR)

SINGLE ARM TRICEPS PUSHDOWN (CABLE)
21 x 20
21 x 20
21 x 20

PREACHER CURL (MACHINE)
39 x 20
39 x 20
39 x 20

CRUNCH (MACHINE)
100 x 10
100 x 10
100 x 10

TREADMILL
1.5 km, 20 min

Shoulder press to 160 x 5, cable shrugs and hammer curls both sweeping all three flags, and face pulls PRing too. Delts and traps are growing in front of my eyes at the moment.

THE GEAR
All on schedule across the weekend. Deca and reta went in Friday night, test Saturday night, and nothing due today, next test is Monday night with deca and reta back Tuesday.

One change to note, the reta has stepped up to 1.5mg a pin, so 3mg for the week. First rung up the titration ladder. Will be watching appetite and the guts over the next fortnight to see what it does.

HOW IT IS GOING
Honestly, the best I have felt in the gym in my life. Fourteen PRs in three days and none of them felt like grinders. Strength is climbing every single session, pumps are stupid, recovery between days is holding up even with the volume I am running. Weight is sitting up a bit with some water but the mirror says the size is real.

Diet is going well. Hitting the calories and the protein daily and the structure is doing the heavy lifting. Meal prep for the week got done today so the fridge is stacked and there are no decisions to make, just eat what is in the container. That is what keeps this whole thing on rails when the week gets busy.

Bloods are coming up in a couple of weeks which will be the first real look under the hood. Until then, more of the same. Back at it tomorrow.

14 prs is some amazing progress EVO family respect @yaboial feeling good in the gym is a WIN! 140 on deads is amazing!

you upped the reta any sides?

@HarleyGuy @Grumpy @LH5515 @Yuri @Koba @Trenhead3cc @Ohdamn @Dreamer @rizzlekdizzle @Kopite67

 

[rizzlekdizzle]

nothing better that hitting multiple PR's in a week!

 

[HarleyGuy]

WEEKEND LOG, FRIDAY TO SUNDAY

Three days in one so settle in. Big weekend of training, 14 PRs across the three sessions, gear all on schedule and the diet locked in. Meal prep for the week done today too.

FRIDAY 17 JULY, PORK LOINS
Leg day with a hamstring lean. 37 sets, 50 tonnes.

SEATED CALF RAISE
40 x 20
80 x 20
80 x 20
80 x 20

LYING LEG CURL (MACHINE)
32 x 10
46 x 10
60 x 10

LEG EXTENSION (MACHINE)
40 x 20
61 x 15
82 x 10

SEATED LEG CURL (MACHINE)
68 x 10
82 x 10
103 x 10
117 x 10

HACK SQUAT (MACHINE)
40 x 10
80 x 10
120 x 8
160 x 5
200 x 3

ROMANIAN DEADLIFT (DUMBBELL)
80 x 10
100 x 10
120 x 8
140 x 8 (weight, volume and 1RM PR, clean sweep)

BACK EXTENSION (WEIGHTED HYPEREXTENSION)
200 x 8
200 x 8
200 x 8

HIP ABDUCTION (MACHINE)
70 x 25
70 x 20
70 x 20

HIP ADDUCTION (MACHINE)
45 x 20
45 x 20
45 x 20

CALF EXTENSION (MACHINE)
220 x 20
220 x 20
220 x 20
220 x 20

STAIR MACHINE
1300 steps, 20 min

The 200 x 3 on hack squat is the heaviest of the log and the dumbbell RDLs at 140 x 8 swept all three PR flags. Hams are responding.

SATURDAY 18 JULY, BFT
Shorter one, bench and conditioning.

WARM UP
6 min

BENCH PRESS (BARBELL)
60 x 20 (warm up)
100 x 14 (warm up, volume PR)
110 x 10
120 x 7
130 x 4
100 x 10

HIIT CARDIO
40 min

Nothing fancy, just heavy pressing and a big conditioning block. 100 x 14 as a warm up set says a lot about where the pressing is at right now.

SUNDAY 19 JULY, SHOULDERS
Early start and a monster. 58 sets and TEN PRs.

REAR DELT REVERSE FLY (MACHINE), superset with standing calf raise
47 x 20
54 x 20
61 x 20

STANDING CALF RAISE (MACHINE)
135 x 20
135 x 20
135 x 20

SHOULDER PRESS (MACHINE PLATES)
40 x 15
80 x 10
120 x 8
140 x 8
160 x 5 (weight and 1RM PR)

LATERAL RAISE (MACHINE)
60 x 12
60 x 12
60 x 12

SHRUG (CABLE)
50 x 15
70 x 10
90 x 10 (weight, volume and 1RM PR)

FACE PULL
23 x 20
36 x 10
48 x 10 (weight and 1RM PR)

KELSO SHRUG
80 x 10
80 x 10
80 x 10

FRONT RAISE (CABLE), giant set with the next two
9 x 20
9 x 20
9 x 20

SINGLE ARM LATERAL RAISE (CABLE)
9 x 20
9 x 20
9 x 20

REAR DELT REVERSE FLY (CABLE)
9 x 20
9 x 20
9 x 20

LATERAL RAISE (CABLE)
32 x 10
32 x 10
32 x 10
32 x 10

TRICEPS ROPE PUSHDOWN, superset with bicep curls
21 x 20
27 x 20
21 x 20

BICEP CURL (CABLE)
21 x 20
27 x 20
21 x 20

JM PRESS (BARBELL), superset with hammer curls
40 x 10
60 x 10
80 x 10

HAMMER CURL (DUMBBELL)
30 x 20
32.5 x 20
35 x 20 (weight, volume and 1RM PR)

SINGLE ARM TRICEPS PUSHDOWN (CABLE)
21 x 20
21 x 20
21 x 20

PREACHER CURL (MACHINE)
39 x 20
39 x 20
39 x 20

CRUNCH (MACHINE)
100 x 10
100 x 10
100 x 10

TREADMILL
1.5 km, 20 min

Shoulder press to 160 x 5, cable shrugs and hammer curls both sweeping all three flags, and face pulls PRing too. Delts and traps are growing in front of my eyes at the moment.

THE GEAR
All on schedule across the weekend. Deca and reta went in Friday night, test Saturday night, and nothing due today, next test is Monday night with deca and reta back Tuesday.

One change to note, the reta has stepped up to 1.5mg a pin, so 3mg for the week. First rung up the titration ladder. Will be watching appetite and the guts over the next fortnight to see what it does.

HOW IT IS GOING
Honestly, the best I have felt in the gym in my life. Fourteen PRs in three days and none of them felt like grinders. Strength is climbing every single session, pumps are stupid, recovery between days is holding up even with the volume I am running. Weight is sitting up a bit with some water but the mirror says the size is real.

Diet is going well. Hitting the calories and the protein daily and the structure is doing the heavy lifting. Meal prep for the week got done today so the fridge is stacked and there are no decisions to make, just eat what is in the container. That is what keeps this whole thing on rails when the week gets busy.

Bloods are coming up in a couple of weeks which will be the first real look under the hood. Until then, more of the same. Back at it tomorrow.

Amazing workouts brother rep ranges are great and you look great, I don't think it's water either like you say.

Keep us posted on the increased Reta dose too.

Bloods are coming up in a couple of weeks which will be the first real look under the hood

Definitely post these for us will be good to see

Fourteen PRs in three days

Great work!

Can we see some more of your food and what your macros are?

 

[yaboial]

MONDAY LOG PLUS CATCHING UP ON COMMENTS

Replies first, then the food, then yesterday's session.

@rizzlekdizzle could not agree more mate, when the PRs are dropping like this training does not feel like work.

@LevButlerov cheers mate, the EVO family support is half the fuel. On the reta, first pin at the higher 1.5mg went in Friday and honestly nothing to report yet, no nausea, no gut issues, appetite still there. Second pin at the new dose goes in tonight so I will have a proper read on it in a week or two and will report back either way.

@HarleyGuy cheers brother, that means a lot. Will absolutely keep the thread posted on the reta as it builds, and the bloods will go up in full when they are drawn, numbers and all, the good and the ugly.

And since you asked for the food, here is a full day at the moment with the macros per meal. I rotate the protein source fortnightly and I am on a beef block right now.

Breakfast, pre gym: 4 rice cakes with honey
230 cal, 3P 54C 1F

Post gym: protein shake, 2 protein bagels with a big serve of peanut butter
900 cal, 78P 72C 35F

Second breakfast: oats with a scoop of protein and frozen fruit
545 cal, 38P 81C 9F

Meals 4, 5 and 6, all identical: 200g extra lean beef mince, sweet potato, peas, pickles, 2 whole eggs, spinach
790 cal each, 75P 68C 22F

Pre bed: 2 kiwis with a handful of mixed nuts or half an avocado
325 cal, 8P 27C 22F

Day lands around 4,350 to 4,400 cals, roughly 350 protein, 435 carbs, 135 fat. All prepped, zero decisions during the week, just eat what is in the container.

MONDAY 20 JULY, QUADDIES
Quad focused leg day to start the week. 35 sets, just under 55 tonnes, three PRs, all before most people were awake.

Session: Quaddies
Time: 1h 42min
Volume: 54,725 kg
Sets: 35
Avg HR: 121
Calories: 937

SEATED CALF RAISE
40 x 20
80 x 20
100 x 15
120 x 10
130 x 8 (weight PR)

SEATED LEG CURL (MACHINE)
61 x 15
75 x 10
89 x 10
103 x 8
117 x 8

PENDULUM SQUAT (MACHINE)
20 x 8
40 x 8
60 x 8
70 x 5

HACK SQUAT (MACHINE)
40 x 8
80 x 8
120 x 8
160 x 5

SINGLE LEG PRESS (MACHINE)
80 x 20
120 x 20
160 x 10
80 x 20

STANDING CALF RAISE (MACHINE)
135 x 20
200 x 20 (volume and 1RM PR)
200 x 20
200 x 20

SINGLE LEG EXTENSIONS
54 x 20
61 x 20
61 x 20
61 x 20
40 x 40

CALF EXTENSION (MACHINE)
200 x 20
200 x 20
200 x 20

STAIR MACHINE
1100 steps, 18 min

Calves stole the show, a weight PR on the seated raise and the standing raise at 200 x 20 sweeping volume and 1RM. The quad photo tells the story of the rest.

GEAR
Test went in last night, 0.5ml on the every other day rotation. Deca and reta are due tonight, which will be the second pin at the stepped up reta dose.

 

[yaboial]

TUESDAY 21 JULY, CHEST

Trying a new format today and want the thread's thoughts on it.

The idea: on the main lifts I am running 2 warm up sets, then 2 top end sets of 8 at max weight. No middle ground sets, just warm up properly and then two all business sets. Isolation work stays higher rep like normal. Result was a shorter, sharper session, 1h 33min instead of my usual 2 hours, and it still produced four PRs. Felt really good, more in the tank at the end but every working set counted.

Session: Chest
Time: 1h 33min
Volume: 36,924 kg
Sets: 43
Avg HR: 120
Calories: 822

CHEST FLY (MACHINE), superset with calves
40 x 20
40 x 20
40 x 20

STANDING CALF RAISE (MACHINE)
135 x 20
135 x 20
135 x 20

INCLINE BENCH PRESS (DUMBBELL)
40 x 15 (warm up)
60 x 8 (warm up)
100 x 8
100 x 8

CHEST PRESS (MACHINE)
80 x 12 (warm up)
120 x 10 (warm up)
160 x 8
170 x 8 (weight and 1RM PR)

CHEST DIP (WEIGHTED)
bodyweight x 10 (warm up)
20 x 10 (warm up)
40 x 8
40 x 8

INCLINE CHEST PRESS (MACHINE)
40 x 15 (warm up)
80 x 10 (warm up)
120 x 8
120 x 8

CABLE FLY CROSSOVERS, superset with rope pushdowns
36 x 12
46 x 12
52 x 12
52 x 12
52 x 12

TRICEPS ROPE PUSHDOWN
18 x 12
23 x 12
26 x 12
26 x 12
26 x 12

JM PRESS (BARBELL)
40 x 10
60 x 8
100 x 5 (weight and 1RM PR)
60 x 12

SINGLE ARM TRICEPS PUSHDOWN (CABLE), superset with crunches
18 x 30
18 x 30
18 x 30

CRUNCH (MACHINE)
100 x 10
100 x 10
100 x 10

TREADMILL
1 km, 15 min

The 170 x 8 on chest press and the 100kg JM press were the standouts, both clean sweeps of weight and 1RM. Four PRs from half the working sets I would normally do.

So, thoughts? Two warm ups then two max sets of 8 on the big lifts, high rep isolation around it. Keen to hear from anyone who has run something similar, especially whether it held up over a full block or the top sets caught up with you after a few weeks.

GEAR
Deca and reta in tonight, second pin at the stepped up reta dose. No test today, that is back tomorrow on the rotation.

 

[HarleyGuy]

TUESDAY 21 JULY, CHEST

Trying a new format today and want the thread's thoughts on it.

The idea: on the main lifts I am running 2 warm up sets, then 2 top end sets of 8 at max weight. No middle ground sets, just warm up properly and then two all business sets. Isolation work stays higher rep like normal. Result was a shorter, sharper session, 1h 33min instead of my usual 2 hours, and it still produced four PRs. Felt really good, more in the tank at the end but every working set counted.

Session: Chest
Time: 1h 33min
Volume: 36,924 kg
Sets: 43
Avg HR: 120
Calories: 822

CHEST FLY (MACHINE), superset with calves
40 x 20
40 x 20
40 x 20

STANDING CALF RAISE (MACHINE)
135 x 20
135 x 20
135 x 20

INCLINE BENCH PRESS (DUMBBELL)
40 x 15 (warm up)
60 x 8 (warm up)
100 x 8
100 x 8

CHEST PRESS (MACHINE)
80 x 12 (warm up)
120 x 10 (warm up)
160 x 8
170 x 8 (weight and 1RM PR)

CHEST DIP (WEIGHTED)
bodyweight x 10 (warm up)
20 x 10 (warm up)
40 x 8
40 x 8

INCLINE CHEST PRESS (MACHINE)
40 x 15 (warm up)
80 x 10 (warm up)
120 x 8
120 x 8

CABLE FLY CROSSOVERS, superset with rope pushdowns
36 x 12
46 x 12
52 x 12
52 x 12
52 x 12

TRICEPS ROPE PUSHDOWN
18 x 12
23 x 12
26 x 12
26 x 12
26 x 12

JM PRESS (BARBELL)
40 x 10
60 x 8
100 x 5 (weight and 1RM PR)
60 x 12

SINGLE ARM TRICEPS PUSHDOWN (CABLE), superset with crunches
18 x 30
18 x 30
18 x 30

CRUNCH (MACHINE)
100 x 10
100 x 10
100 x 10

TREADMILL
1 km, 15 min

The 170 x 8 on chest press and the 100kg JM press were the standouts, both clean sweeps of weight and 1RM. Four PRs from half the working sets I would normally do.

So, thoughts? Two warm ups then two max sets of 8 on the big lifts, high rep isolation around it. Keen to hear from anyone who has run something similar, especially whether it held up over a full block or the top sets caught up with you after a few weeks.

GEAR
Deca and reta in tonight, second pin at the stepped up reta dose. No test today, that is back tomorrow on the rotation.

Great training and volume bro and food looks good thanks for sharing!

Meals 4, 5 and 6, all identical: 200g extra lean beef mince, sweet potato, peas, pickles, 2 whole eggs, spinach
790 cal each, 75P 68C 22F

I love this, simple and takes the guesswork out of it. I eat the same doesn't change much at all

Day lands around 4,350 to 4,400 cals, roughly 350 protein, 435 carbs, 135 fat.

Love this! Leaves lots of room to recomp or cut when you want.

 

[LevButlerov]

MONDAY LOG PLUS CATCHING UP ON COMMENTS

Replies first, then the food, then yesterday's session.

@rizzlekdizzle could not agree more mate, when the PRs are dropping like this training does not feel like work.

@LevButlerov cheers mate, the EVO family support is half the fuel. On the reta, first pin at the higher 1.5mg went in Friday and honestly nothing to report yet, no nausea, no gut issues, appetite still there. Second pin at the new dose goes in tonight so I will have a proper read on it in a week or two and will report back either way.

@HarleyGuy cheers brother, that means a lot. Will absolutely keep the thread posted on the reta as it builds, and the bloods will go up in full when they are drawn, numbers and all, the good and the ugly.

And since you asked for the food, here is a full day at the moment with the macros per meal. I rotate the protein source fortnightly and I am on a beef block right now.

Breakfast, pre gym: 4 rice cakes with honey
230 cal, 3P 54C 1F

Post gym: protein shake, 2 protein bagels with a big serve of peanut butter
900 cal, 78P 72C 35F

Second breakfast: oats with a scoop of protein and frozen fruit
545 cal, 38P 81C 9F

Meals 4, 5 and 6, all identical: 200g extra lean beef mince, sweet potato, peas, pickles, 2 whole eggs, spinach
790 cal each, 75P 68C 22F

Pre bed: 2 kiwis with a handful of mixed nuts or half an avocado
325 cal, 8P 27C 22F

Day lands around 4,350 to 4,400 cals, roughly 350 protein, 435 carbs, 135 fat. All prepped, zero decisions during the week, just eat what is in the container.

MONDAY 20 JULY, QUADDIES
Quad focused leg day to start the week. 35 sets, just under 55 tonnes, three PRs, all before most people were awake.

Session: Quaddies
Time: 1h 42min
Volume: 54,725 kg
Sets: 35
Avg HR: 121
Calories: 937

SEATED CALF RAISE
40 x 20
80 x 20
100 x 15
120 x 10
130 x 8 (weight PR)

SEATED LEG CURL (MACHINE)
61 x 15
75 x 10
89 x 10
103 x 8
117 x 8

PENDULUM SQUAT (MACHINE)
20 x 8
40 x 8
60 x 8
70 x 5

HACK SQUAT (MACHINE)
40 x 8
80 x 8
120 x 8
160 x 5

SINGLE LEG PRESS (MACHINE)
80 x 20
120 x 20
160 x 10
80 x 20

STANDING CALF RAISE (MACHINE)
135 x 20
200 x 20 (volume and 1RM PR)
200 x 20
200 x 20

SINGLE LEG EXTENSIONS
54 x 20
61 x 20
61 x 20
61 x 20
40 x 40

CALF EXTENSION (MACHINE)
200 x 20
200 x 20
200 x 20

STAIR MACHINE
1100 steps, 18 min

Calves stole the show, a weight PR on the seated raise and the standing raise at 200 x 20 sweeping volume and 1RM. The quad photo tells the story of the rest.

GEAR
Test went in last night, 0.5ml on the every other day rotation. Deca and reta are due tonight, which will be the second pin at the stepped up reta dose.

TUESDAY 21 JULY, CHEST

Trying a new format today and want the thread's thoughts on it.

The idea: on the main lifts I am running 2 warm up sets, then 2 top end sets of 8 at max weight. No middle ground sets, just warm up properly and then two all business sets. Isolation work stays higher rep like normal. Result was a shorter, sharper session, 1h 33min instead of my usual 2 hours, and it still produced four PRs. Felt really good, more in the tank at the end but every working set counted.

Session: Chest
Time: 1h 33min
Volume: 36,924 kg
Sets: 43
Avg HR: 120
Calories: 822

CHEST FLY (MACHINE), superset with calves
40 x 20
40 x 20
40 x 20

STANDING CALF RAISE (MACHINE)
135 x 20
135 x 20
135 x 20

INCLINE BENCH PRESS (DUMBBELL)
40 x 15 (warm up)
60 x 8 (warm up)
100 x 8
100 x 8

CHEST PRESS (MACHINE)
80 x 12 (warm up)
120 x 10 (warm up)
160 x 8
170 x 8 (weight and 1RM PR)

CHEST DIP (WEIGHTED)
bodyweight x 10 (warm up)
20 x 10 (warm up)
40 x 8
40 x 8

INCLINE CHEST PRESS (MACHINE)
40 x 15 (warm up)
80 x 10 (warm up)
120 x 8
120 x 8

CABLE FLY CROSSOVERS, superset with rope pushdowns
36 x 12
46 x 12
52 x 12
52 x 12
52 x 12

TRICEPS ROPE PUSHDOWN
18 x 12
23 x 12
26 x 12
26 x 12
26 x 12

JM PRESS (BARBELL)
40 x 10
60 x 8
100 x 5 (weight and 1RM PR)
60 x 12

SINGLE ARM TRICEPS PUSHDOWN (CABLE), superset with crunches
18 x 30
18 x 30
18 x 30

CRUNCH (MACHINE)
100 x 10
100 x 10
100 x 10

TREADMILL
1 km, 15 min

The 170 x 8 on chest press and the 100kg JM press were the standouts, both clean sweeps of weight and 1RM. Four PRs from half the working sets I would normally do.

So, thoughts? Two warm ups then two max sets of 8 on the big lifts, high rep isolation around it. Keen to hear from anyone who has run something similar, especially whether it held up over a full block or the top sets caught up with you after a few weeks.

GEAR
Deca and reta in tonight, second pin at the stepped up reta dose. No test today, that is back tomorrow on the rotation.

good training love the crunches there! lets see how reta goes long term

 

[yaboial]

WEDNESDAY AND THURSDAY

Two days in one. New format still holding up, four PRs each session.

WEDNESDAY 22 JULY, BACK
Second run of the new format, 2 warm ups then 2 top sets of 8 on the mains. Out in 1h 48min.

Time: 1h 48min
Volume: 37,980 kg
Sets: 42
Records: 4

REAR DELT REVERSE FLY (MACHINE)
47 x 20
54 x 20
61 x 20

PULLOVER (MACHINE), superset with calves
80 x 10
80 x 10
80 x 10

STANDING CALF RAISE (MACHINE)
135 x 20
135 x 20
135 x 20

PULL UP (WEIGHTED)
bodyweight x 8 (warm up)
20 x 8 (warm up)
40 x 8 (weight and volume PR)
40 x 6

BENT OVER ROW (BARBELL)
60 x 8 (warm up)
100 x 8 (warm up)
140 x 8
140 x 8

T BAR ROW
40 x 8 (warm up)
80 x 8 (warm up)
100 x 8
100 x 8

SEATED CABLE ROW, V GRIP
60 x 8 (warm up)
100 x 8 (warm up)
130 x 8
140 x 6 (weight and 1RM PR)

LAT PULLDOWN (CABLE)
60 x 8 (warm up)
80 x 8 (warm up)
110 x 8
110 x 8

HAMMER CURL (DUMBBELL)
30 x 20
35 x 20
35 x 20

SEATED INCLINE CURL (DUMBBELL)
20 x 20
20 x 20
20 x 20

PREACHER CURL (MACHINE)
39 x 20
39 x 20
39 x 20

CRUNCH (MACHINE)
100 x 10
100 x 10
100 x 10

TREADMILL
1.5 km, 20 min

Weighted pull ups at 40 x 8 and cable rows at 140 both PR'd. Two weeks ago 140 bent over rows were a grinder, Wednesday they were a clean working weight for doubles.

THURSDAY 23 JULY, HAMMIES
Hamstring day and the biggest tonnage of the week, 67 tonnes across 40 sets. Four more PRs.

Time: 1h 46min
Volume: 67,274 kg
Sets: 40
Records: 4

SEATED CALF RAISE, superset with lying leg curls
40 x 30
40 x 30
40 x 30

LYING LEG CURL (MACHINE)
32 x 20
32 x 20
32 x 20

SEATED LEG CURL (MACHINE)
61 x 8 (warm up)
82 x 8 (warm up)
124 x 8
131 x 8

SQUAT (BARBELL)
60 x 8 (warm up)
100 x 8 (warm up)
140 x 8 (volume PR)
140 x 8

ROMANIAN DEADLIFT (BARBELL)
60 x 8 (warm up)
100 x 8 (warm up)
140 x 8
160 x 8 (1RM PR)

HIP ADDUCTION (MACHINE), superset with abduction
52.5 x 20
52.5 x 20
52.5 x 20

HIP ABDUCTION (MACHINE)
70 x 30
70 x 20
70 x 20

CALF EXTENSION (MACHINE)
225 x 20 (volume and 1RM PR)
225 x 20
225 x 20
225 x 20
225 x 20
225 x 20

BACK EXTENSION (WEIGHTED HYPEREXTENSION)
150 x 10
150 x 10
150 x 10

LEG EXTENSION (MACHINE)
47 x 20
47 x 20
47 x 20

STANDING CALF RAISE (MACHINE)
200 x 20
200 x 15
200 x 10

STAIR MACHINE
1000 steps, 15 min

Barbell RDLs at 160 x 8 for a 1RM PR and squats at 140 x 8 for doubles were the highlights. Six sets of 225 calf extensions on top of that. Hams and calves are cooked.

GEAR
Test in Wednesday on the every other day rotation, nothing due Thursday. Deca and reta back tonight, which makes two full weeks at the stepped up reta dose.

 

[yaboial]

FRIDAY 24 JULY, SHOULDERS AND ARMS

Nine PRs. Biggest count of the run so far and the new format is well and truly earning its place. 48 sets, out in 1h 46min.

Time: 1h 46min
Volume: 39,018 kg
Sets: 48
Records: 9

REAR DELT REVERSE FLY (MACHINE), superset with calves
40 x 20
47 x 20
54 x 20
61 x 20

STANDING CALF RAISE (MACHINE)
135 x 20
135 x 20
135 x 20
135 x 20

LATERAL RAISE (MACHINE)
32 x 10 (warm up)
60 x 10 (warm up)
81 x 8 (weight and 1RM PR)
81 x 8

SHOULDER PRESS (DUMBBELL)
50 x 15 (warm up)
70 x 10 (warm up)
90 x 8 (1RM PR)
90 x 8

FRONT RAISE (CABLE)
9 x 16 (warm up)
16 x 16 (warm up)
27 x 16
31.5 x 16 (volume PR)

LATERAL RAISE (CABLE)
22 x 12 (warm up)
32 x 10 (warm up)
41 x 8
45.5 x 8

REAR DELT REVERSE FLY (CABLE)
22 x 10 (warm up)
22 x 10 (warm up)
26 x 10
32 x 10 (weight, volume and 1RM PR)

KELSO SHRUG
60 x 20 (warm up, volume PR)
60 x 20 (warm up)
100 x 10
100 x 10

HAMMER CURL (CABLE), superset with pressdowns
25 x 20
25 x 20
25 x 20

TRICEPS PRESSDOWN
40 x 20
40 x 20
40 x 20

PREACHER CURL (MACHINE), superset with triceps extension
39 x 20
39 x 20
39 x 20

TRICEPS EXTENSION (MACHINE)
60 x 12
60 x 12
60 x 12

CRUNCH (MACHINE)
110 x 8 (weight PR)
110 x 8
110 x 8

TREADMILL
1 km, 15 min

Machine lateral raises at 81 x 8 and dumbbell shoulder press at 90 x 8 were the standouts, plus a clean sweep on the cable rear delts. Delts have come a long way in four weeks.

GEAR
Triple day. Test on the every other day rotation plus deca and reta on their Friday slot. That closes out two full weeks at the stepped up reta dose.

 

[LevButlerov]

WEDNESDAY AND THURSDAY

Two days in one. New format still holding up, four PRs each session.

WEDNESDAY 22 JULY, BACK
Second run of the new format, 2 warm ups then 2 top sets of 8 on the mains. Out in 1h 48min.

Time: 1h 48min
Volume: 37,980 kg
Sets: 42
Records: 4

REAR DELT REVERSE FLY (MACHINE)
47 x 20
54 x 20
61 x 20

PULLOVER (MACHINE), superset with calves
80 x 10
80 x 10
80 x 10

STANDING CALF RAISE (MACHINE)
135 x 20
135 x 20
135 x 20

PULL UP (WEIGHTED)
bodyweight x 8 (warm up)
20 x 8 (warm up)
40 x 8 (weight and volume PR)
40 x 6

BENT OVER ROW (BARBELL)
60 x 8 (warm up)
100 x 8 (warm up)
140 x 8
140 x 8

T BAR ROW
40 x 8 (warm up)
80 x 8 (warm up)
100 x 8
100 x 8

SEATED CABLE ROW, V GRIP
60 x 8 (warm up)
100 x 8 (warm up)
130 x 8
140 x 6 (weight and 1RM PR)

LAT PULLDOWN (CABLE)
60 x 8 (warm up)
80 x 8 (warm up)
110 x 8
110 x 8

HAMMER CURL (DUMBBELL)
30 x 20
35 x 20
35 x 20

SEATED INCLINE CURL (DUMBBELL)
20 x 20
20 x 20
20 x 20

PREACHER CURL (MACHINE)
39 x 20
39 x 20
39 x 20

CRUNCH (MACHINE)
100 x 10
100 x 10
100 x 10

TREADMILL
1.5 km, 20 min

Weighted pull ups at 40 x 8 and cable rows at 140 both PR'd. Two weeks ago 140 bent over rows were a grinder, Wednesday they were a clean working weight for doubles.

THURSDAY 23 JULY, HAMMIES
Hamstring day and the biggest tonnage of the week, 67 tonnes across 40 sets. Four more PRs.

Time: 1h 46min
Volume: 67,274 kg
Sets: 40
Records: 4

SEATED CALF RAISE, superset with lying leg curls
40 x 30
40 x 30
40 x 30

LYING LEG CURL (MACHINE)
32 x 20
32 x 20
32 x 20

SEATED LEG CURL (MACHINE)
61 x 8 (warm up)
82 x 8 (warm up)
124 x 8
131 x 8

SQUAT (BARBELL)
60 x 8 (warm up)
100 x 8 (warm up)
140 x 8 (volume PR)
140 x 8

ROMANIAN DEADLIFT (BARBELL)
60 x 8 (warm up)
100 x 8 (warm up)
140 x 8
160 x 8 (1RM PR)

HIP ADDUCTION (MACHINE), superset with abduction
52.5 x 20
52.5 x 20
52.5 x 20

HIP ABDUCTION (MACHINE)
70 x 30
70 x 20
70 x 20

CALF EXTENSION (MACHINE)
225 x 20 (volume and 1RM PR)
225 x 20
225 x 20
225 x 20
225 x 20
225 x 20

BACK EXTENSION (WEIGHTED HYPEREXTENSION)
150 x 10
150 x 10
150 x 10

LEG EXTENSION (MACHINE)
47 x 20
47 x 20
47 x 20

STANDING CALF RAISE (MACHINE)
200 x 20
200 x 15
200 x 10

STAIR MACHINE
1000 steps, 15 min

Barbell RDLs at 160 x 8 for a 1RM PR and squats at 140 x 8 for doubles were the highlights. Six sets of 225 calf extensions on top of that. Hams and calves are cooked.

GEAR
Test in Wednesday on the every other day rotation, nothing due Thursday. Deca and reta back tonight, which makes two full weeks at the stepped up reta dose.

huge volume 140 is a big squat too! @yaboial macros? foods?

 

[LevButlerov]

FRIDAY 24 JULY, SHOULDERS AND ARMS

Nine PRs. Biggest count of the run so far and the new format is well and truly earning its place. 48 sets, out in 1h 46min.

Time: 1h 46min
Volume: 39,018 kg
Sets: 48
Records: 9

REAR DELT REVERSE FLY (MACHINE), superset with calves
40 x 20
47 x 20
54 x 20
61 x 20

STANDING CALF RAISE (MACHINE)
135 x 20
135 x 20
135 x 20
135 x 20

LATERAL RAISE (MACHINE)
32 x 10 (warm up)
60 x 10 (warm up)
81 x 8 (weight and 1RM PR)
81 x 8

SHOULDER PRESS (DUMBBELL)
50 x 15 (warm up)
70 x 10 (warm up)
90 x 8 (1RM PR)
90 x 8

FRONT RAISE (CABLE)
9 x 16 (warm up)
16 x 16 (warm up)
27 x 16
31.5 x 16 (volume PR)

LATERAL RAISE (CABLE)
22 x 12 (warm up)
32 x 10 (warm up)
41 x 8
45.5 x 8

REAR DELT REVERSE FLY (CABLE)
22 x 10 (warm up)
22 x 10 (warm up)
26 x 10
32 x 10 (weight, volume and 1RM PR)

KELSO SHRUG
60 x 20 (warm up, volume PR)
60 x 20 (warm up)
100 x 10
100 x 10

HAMMER CURL (CABLE), superset with pressdowns
25 x 20
25 x 20
25 x 20

TRICEPS PRESSDOWN
40 x 20
40 x 20
40 x 20

PREACHER CURL (MACHINE), superset with triceps extension
39 x 20
39 x 20
39 x 20

TRICEPS EXTENSION (MACHINE)
60 x 12
60 x 12
60 x 12

CRUNCH (MACHINE)
110 x 8 (weight PR)
110 x 8
110 x 8

TREADMILL
1 km, 15 min

Machine lateral raises at 81 x 8 and dumbbell shoulder press at 90 x 8 were the standouts, plus a clean sweep on the cable rear delts. Delts have come a long way in four weeks.

GEAR
Triple day. Test on the every other day rotation plus deca and reta on their Friday slot. That closes out two full weeks at the stepped up reta dose.

what is the new reta dose?

 

[yaboial]

huge volume 140 is a big squat too! @yaboial macros? foods?

I eat the same every day. Makes it so easy. In the post above. Only thing I chnage is the protein source every source of weeks really. See log below for foods.

MONDAY LOG PLUS CATCHING UP ON COMMENTS

Replies first, then the food, then yesterday's session.

@rizzlekdizzle could not agree more mate, when the PRs are dropping like this training does not feel like work.

@LevButlerov cheers mate, the EVO family support is half the fuel. On the reta, first pin at the higher 1.5mg went in Friday and honestly nothing to report yet, no nausea, no gut issues, appetite still there. Second pin at the new dose goes in tonight so I will have a proper read on it in a week or two and will report back either way.

@HarleyGuy cheers brother, that means a lot. Will absolutely keep the thread posted on the reta as it builds, and the bloods will go up in full when they are drawn, numbers and all, the good and the ugly.

And since you asked for the food, here is a full day at the moment with the macros per meal. I rotate the protein source fortnightly and I am on a beef block right now.

Breakfast, pre gym: 4 rice cakes with honey
230 cal, 3P 54C 1F

Post gym: protein shake, 2 protein bagels with a big serve of peanut butter
900 cal, 78P 72C 35F

Second breakfast: oats with a scoop of protein and frozen fruit
545 cal, 38P 81C 9F

Meals 4, 5 and 6, all identical: 200g extra lean beef mince, sweet potato, peas, pickles, 2 whole eggs, spinach
790 cal each, 75P 68C 22F

Pre bed: 2 kiwis with a handful of mixed nuts or half an avocado
325 cal, 8P 27C 22F

Day lands around 4,350 to 4,400 cals, roughly 350 protein, 435 carbs, 135 fat. All prepped, zero decisions during the week, just eat what is in the container.

MONDAY 20 JULY, QUADDIES
Quad focused leg day to start the week. 35 sets, just under 55 tonnes, three PRs, all before most people were awake.

Session: Quaddies
Time: 1h 42min
Volume: 54,725 kg
Sets: 35
Avg HR: 121
Calories: 937

SEATED CALF RAISE
40 x 20
80 x 20
100 x 15
120 x 10
130 x 8 (weight PR)

SEATED LEG CURL (MACHINE)
61 x 15
75 x 10
89 x 10
103 x 8
117 x 8

PENDULUM SQUAT (MACHINE)
20 x 8
40 x 8
60 x 8
70 x 5

HACK SQUAT (MACHINE)
40 x 8
80 x 8
120 x 8
160 x 5

SINGLE LEG PRESS (MACHINE)
80 x 20
120 x 20
160 x 10
80 x 20

STANDING CALF RAISE (MACHINE)
135 x 20
200 x 20 (volume and 1RM PR)
200 x 20
200 x 20

SINGLE LEG EXTENSIONS
54 x 20
61 x 20
61 x 20
61 x 20
40 x 40

CALF EXTENSION (MACHINE)
200 x 20
200 x 20
200 x 20

STAIR MACHINE
1100 steps, 18 min

Calves stole the show, a weight PR on the seated raise and the standing raise at 200 x 20 sweeping volume and 1RM. The quad photo tells the story of the rest.

GEAR
Test went in last night, 0.5ml on the every other day rotation. Deca and reta are due tonight, which will be the second pin at the stepped up reta dose.

 

[yaboial]

what is the new reta dose?

Sorry I didn't state that maybe! Up to 3mg a week now. 1.5mg Tuesday/Friday.

Was 2mg before.
Will move to 4mg in a couple of weeks

 

[yaboial]

Will post some photos this weekend for an update.

But at this point the product I have from @PrimoFit is potentially some of the cleanest I've experienced. I'm feeling amazing, very minimal sides so far.

 

[LevButlerov]

Sorry I didn't state that maybe! Up to 3mg a week now. 1.5mg Tuesday/Friday.

Was 2mg before.
Will move to 4mg in a couple of weeks

i would stay at 2mgs and add cag , have you read about cagrilintide?
https://www.evolutionary.org/forums...s-semaglutide-tirzepatide-retatrutide.109649/
https://www.evolutionary.org/forums/threads/cagrilintide-my-experiment-and-my-experience.110787/

 

[stevesmi]

FRIDAY 24 JULY, SHOULDERS AND ARMS

Nine PRs. Biggest count of the run so far and the new format is well and truly earning its place. 48 sets, out in 1h 46min.

Time: 1h 46min
Volume: 39,018 kg
Sets: 48
Records: 9

REAR DELT REVERSE FLY (MACHINE), superset with calves
40 x 20
47 x 20
54 x 20
61 x 20

STANDING CALF RAISE (MACHINE)
135 x 20
135 x 20
135 x 20
135 x 20

LATERAL RAISE (MACHINE)
32 x 10 (warm up)
60 x 10 (warm up)
81 x 8 (weight and 1RM PR)
81 x 8

SHOULDER PRESS (DUMBBELL)
50 x 15 (warm up)
70 x 10 (warm up)
90 x 8 (1RM PR)
90 x 8

FRONT RAISE (CABLE)
9 x 16 (warm up)
16 x 16 (warm up)
27 x 16
31.5 x 16 (volume PR)

LATERAL RAISE (CABLE)
22 x 12 (warm up)
32 x 10 (warm up)
41 x 8
45.5 x 8

REAR DELT REVERSE FLY (CABLE)
22 x 10 (warm up)
22 x 10 (warm up)
26 x 10
32 x 10 (weight, volume and 1RM PR)

KELSO SHRUG
60 x 20 (warm up, volume PR)
60 x 20 (warm up)
100 x 10
100 x 10

HAMMER CURL (CABLE), superset with pressdowns
25 x 20
25 x 20
25 x 20

TRICEPS PRESSDOWN
40 x 20
40 x 20
40 x 20

PREACHER CURL (MACHINE), superset with triceps extension
39 x 20
39 x 20
39 x 20

TRICEPS EXTENSION (MACHINE)
60 x 12
60 x 12
60 x 12

CRUNCH (MACHINE)
110 x 8 (weight PR)
110 x 8
110 x 8

TREADMILL
1 km, 15 min

Machine lateral raises at 81 x 8 and dumbbell shoulder press at 90 x 8 were the standouts, plus a clean sweep on the cable rear delts. Delts have come a long way in four weeks.

GEAR
Triple day. Test on the every other day rotation plus deca and reta on their Friday slot. That closes out two full weeks at the stepped up reta dose.

@yaboial this is a good layout. the triceps and crunch machine are terrific. shows you are serious!

 

[Mobster]

Nine PRs. Biggest count of the run so far and the new format is well and truly earning its place. 48 sets, out in 1h 46min.

One ideas is well done but equally it's a sign of the time to up the loads. 48 sets is too many. Again a sign it's too light

 

[2Thick]

FRIDAY 24 JULY, SHOULDERS AND ARMS

Nine PRs. Biggest count of the run so far and the new format is well and truly earning its place. 48 sets, out in 1h 46min.

Time: 1h 46min
Volume: 39,018 kg
Sets: 48
Records: 9

REAR DELT REVERSE FLY (MACHINE), superset with calves
40 x 20
47 x 20
54 x 20
61 x 20

STANDING CALF RAISE (MACHINE)
135 x 20
135 x 20
135 x 20
135 x 20

LATERAL RAISE (MACHINE)
32 x 10 (warm up)
60 x 10 (warm up)
81 x 8 (weight and 1RM PR)
81 x 8

SHOULDER PRESS (DUMBBELL)
50 x 15 (warm up)
70 x 10 (warm up)
90 x 8 (1RM PR)
90 x 8

FRONT RAISE (CABLE)
9 x 16 (warm up)
16 x 16 (warm up)
27 x 16
31.5 x 16 (volume PR)

LATERAL RAISE (CABLE)
22 x 12 (warm up)
32 x 10 (warm up)
41 x 8
45.5 x 8

REAR DELT REVERSE FLY (CABLE)
22 x 10 (warm up)
22 x 10 (warm up)
26 x 10
32 x 10 (weight, volume and 1RM PR)

KELSO SHRUG
60 x 20 (warm up, volume PR)
60 x 20 (warm up)
100 x 10
100 x 10

HAMMER CURL (CABLE), superset with pressdowns
25 x 20
25 x 20
25 x 20

TRICEPS PRESSDOWN
40 x 20
40 x 20
40 x 20

PREACHER CURL (MACHINE), superset with triceps extension
39 x 20
39 x 20
39 x 20

TRICEPS EXTENSION (MACHINE)
60 x 12
60 x 12
60 x 12

CRUNCH (MACHINE)
110 x 8 (weight PR)
110 x 8
110 x 8

TREADMILL
1 km, 15 min

Machine lateral raises at 81 x 8 and dumbbell shoulder press at 90 x 8 were the standouts, plus a clean sweep on the cable rear delts. Delts have come a long way in four weeks.

GEAR
Triple day. Test on the every other day rotation plus deca and reta on their Friday slot. That closes out two full weeks at the stepped up reta dose.

Wow this is a good rundown of some good exercises. I like the tricep extensions, the crunches, and the treadmill as well. @yaboial

 

[Ulter]

FRIDAY 24 JULY, SHOULDERS AND ARMS

Nine PRs. Biggest count of the run so far and the new format is well and truly earning its place. 48 sets, out in 1h 46min.

Time: 1h 46min
Volume: 39,018 kg
Sets: 48
Records: 9

REAR DELT REVERSE FLY (MACHINE), superset with calves
40 x 20
47 x 20
54 x 20
61 x 20

STANDING CALF RAISE (MACHINE)
135 x 20
135 x 20
135 x 20
135 x 20

LATERAL RAISE (MACHINE)
32 x 10 (warm up)
60 x 10 (warm up)
81 x 8 (weight and 1RM PR)
81 x 8

SHOULDER PRESS (DUMBBELL)
50 x 15 (warm up)
70 x 10 (warm up)
90 x 8 (1RM PR)
90 x 8

FRONT RAISE (CABLE)
9 x 16 (warm up)
16 x 16 (warm up)
27 x 16
31.5 x 16 (volume PR)

LATERAL RAISE (CABLE)
22 x 12 (warm up)
32 x 10 (warm up)
41 x 8
45.5 x 8

REAR DELT REVERSE FLY (CABLE)
22 x 10 (warm up)
22 x 10 (warm up)
26 x 10
32 x 10 (weight, volume and 1RM PR)

KELSO SHRUG
60 x 20 (warm up, volume PR)
60 x 20 (warm up)
100 x 10
100 x 10

HAMMER CURL (CABLE), superset with pressdowns
25 x 20
25 x 20
25 x 20

TRICEPS PRESSDOWN
40 x 20
40 x 20
40 x 20

PREACHER CURL (MACHINE), superset with triceps extension
39 x 20
39 x 20
39 x 20

TRICEPS EXTENSION (MACHINE)
60 x 12
60 x 12
60 x 12

CRUNCH (MACHINE)
110 x 8 (weight PR)
110 x 8
110 x 8

TREADMILL
1 km, 15 min

Machine lateral raises at 81 x 8 and dumbbell shoulder press at 90 x 8 were the standouts, plus a clean sweep on the cable rear delts. Delts have come a long way in four weeks.

GEAR
Triple day. Test on the every other day rotation plus deca and reta on their Friday slot. That closes out two full weeks at the stepped up reta dose.

triceps pressdown and preacher curls are fun! @yaboial nice job on the treadimll too. not bad 15 minutes for 1KM