red light lamp get one try itIts possible, I had scans on the arm and no issues with tendons. With the pec it dosnt hurt, I think its just tight. Have been getting the trigger ball into it and my goodness there are some sensitive areas. I have dr vist next week and will look at getting a referral
Do you have starting numbers to compare the ones above to?Weekly Review — Gain Phase | Week 18 (Week ending 25th January)
---
Baseline & Overview
Starting Weight: 105.3g
Current Weight: 105kg (-0.3kg)
Estimated Body Fat: ~12-13%
Average Sleep: ~ 6hrs 35m/night(-1hr 5mins)
Average Steps: ~ 7,264per day
Average Resting HR: 74bpm(no change)
Average High HR: 115bpm(+2bpm)
BP (avg): ~108/72
Measurements:
View attachment 177028
---
Nutrition
Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: 2802
Average Macros: C 294 g | P 246 g | F 66 g
Fibre: ~ 24g
Hydration: 4 L daily + electrolytes
Notes:
First week back tracking, newd to increase carbs more most of which will e aroumd the training window.
---
Recovery & Health
Sleep:
Average 6hrs 35min, a 1hr 20min decrease. Sleep has been I feel better again this week, with some scores in the 70 range which hasnt happend dor a long time. Getting back into the school routine and time management in the evening will have impacted overall time slept
Digestion:
Still no change here.
Energy:
Energy has been good all week, do get some bouts of drowsiness if I chill on the couch around Midday sometimes.
Weight:
Basically no change being only 300g, interestingly earlier this week i did get as low as 102.9kg.
Injuries:
Right arm niggle is ongoing, it feels not to bad atm due to pec streatches and pec smash with a trigger ball. What i have noticed is in general movements where it used to hurt its not, so fingers crossed. Ill continue to work it and monitor.
The knee issue which I belive is the Sartorius muscle could also be overactive VMO. I am discussing with trumpy about both problems and how to rectify. This is still ongoing, I have started to inject KLOW into the VMO each evening with a peptide pen
Hydration:
5L + electrolytes per day
Water has been increased back to 5L a day
Bloods:
No change yet
Training:
A very good week of training, had 2 days where I felt "weak" but I think that was related to no carbs pre-training. The next 2 I did with carbs and felt much better.
Conclusion:
Week 18 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep
A good week of training and returning to normality. With school returning our routine is embedded right from day one, with training being after school while the kids are doing their activities. Markers and metrics are still holding solid considering its now 18 weeks in on the loading Im taking. Still no need for any medical aids to control health markers like BP.
Highlights:
- Strong week of training
- Sleep is still showing signs of improvement
- Routine back in place
Improvement opportunities:
- Focus on hitting target calories
- Working around the niggles to maintain optimal training load.
Next Week:
- Focus on achieving macros.
---
19th January Nutrition
PEDs & Peptides
Side Effects & Adjustments:
Support Supplements: Recovery & Health:
Training:
Notes:
@Wookie good job going over your entire week and I'm glad that your routine is doing well. That's what we want to see.
---
Starting Weight: 105.3g
Current Weight: 105kg (-0.3kg)
Estimated Body Fat: ~12-13%
Average Sleep: ~ 6hrs 35m/night(-1hr 5mins)
Average Steps: ~ 7,264per day
Average Resting HR: 74bpm(no change)
Average High HR: 115bpm(+2bpm)
BP (avg): ~108/72
Measurements:
View attachment 177028
---
Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: 2802
Average Macros: C 294 g | P 246 g | F 66 g
Fibre: ~ 24g
Hydration: 4 L daily + electrolytes
Notes:
First week back tracking, newd to increase carbs more most of which will e aroumd the training window.
---
Sleep:
Average 6hrs 35min, a 1hr 20min decrease. Sleep has been I feel better again this week, with some scores in the 70 range which hasnt happend dor a long time. Getting back into the school routine and time management in the evening will have impacted overall time slept
Digestion:
Still no change here.
Energy:
Energy has been good all week, do get some bouts of drowsiness if I chill on the couch around Midday sometimes.
Weight:
Basically no change being only 300g, interestingly earlier this week i did get as low as 102.9kg.
Injuries:
Right arm niggle is ongoing, it feels not to bad atm due to pec streatches and pec smash with a trigger ball. What i have noticed is in general movements where it used to hurt its not, so fingers crossed. Ill continue to work it and monitor.
The knee issue which I belive is the Sartorius muscle could also be overactive VMO. I am discussing with trumpy about both problems and how to rectify. This is still ongoing, I have started to inject KLOW into the VMO each evening with a peptide pen
Hydration:
5L + electrolytes per day
Water has been increased back to 5L a day
Bloods:
No change yet
Training:
A very good week of training, had 2 days where I felt "weak" but I think that was related to no carbs pre-training. The next 2 I did with carbs and felt much better.
Conclusion:
Week 18 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep
A good week of training and returning to normality. With school returning our routine is embedded right from day one, with training being after school while the kids are doing their activities. Markers and metrics are still holding solid considering its now 18 weeks in on the loading Im taking. Still no need for any medical aids to control health markers like BP.
Highlights:
- Strong week of training
- Sleep is still showing signs of improvement
- Routine back in place
Improvement opportunities:
- Focus on hitting target calories
- Working around the niggles to maintain optimal training load.
Next Week:
- Focus on achieving macros.
---
Bros, the posing is looking fantastic. I love the back training. It's really paying off for you. You got a good shape to it. @Wookie
---
Starting Weight: 105.3g
Current Weight: 105kg (-0.3kg)
Estimated Body Fat: ~12-13%
Average Sleep: ~ 6hrs 35m/night(-1hr 5mins)
Average Steps: ~ 7,264per day
Average Resting HR: 74bpm(no change)
Average High HR: 115bpm(+2bpm)
BP (avg): ~108/72
Measurements:
View attachment 177028
---
Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: 2802
Average Macros: C 294 g | P 246 g | F 66 g
Fibre: ~ 24g
Hydration: 4 L daily + electrolytes
Notes:
First week back tracking, newd to increase carbs more most of which will e aroumd the training window.
---
Sleep:
Average 6hrs 35min, a 1hr 20min decrease. Sleep has been I feel better again this week, with some scores in the 70 range which hasnt happend dor a long time. Getting back into the school routine and time management in the evening will have impacted overall time slept
Digestion:
Still no change here.
Energy:
Energy has been good all week, do get some bouts of drowsiness if I chill on the couch around Midday sometimes.
Weight:
Basically no change being only 300g, interestingly earlier this week i did get as low as 102.9kg.
Injuries:
Right arm niggle is ongoing, it feels not to bad atm due to pec streatches and pec smash with a trigger ball. What i have noticed is in general movements where it used to hurt its not, so fingers crossed. Ill continue to work it and monitor.
The knee issue which I belive is the Sartorius muscle could also be overactive VMO. I am discussing with trumpy about both problems and how to rectify. This is still ongoing, I have started to inject KLOW into the VMO each evening with a peptide pen
Hydration:
5L + electrolytes per day
Water has been increased back to 5L a day
Bloods:
No change yet
Training:
A very good week of training, had 2 days where I felt "weak" but I think that was related to no carbs pre-training. The next 2 I did with carbs and felt much better.
Conclusion:
Week 18 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep
A good week of training and returning to normality. With school returning our routine is embedded right from day one, with training being after school while the kids are doing their activities. Markers and metrics are still holding solid considering its now 18 weeks in on the loading Im taking. Still no need for any medical aids to control health markers like BP.
Highlights:
- Strong week of training
- Sleep is still showing signs of improvement
- Routine back in place
Improvement opportunities:
- Focus on hitting target calories
- Working around the niggles to maintain optimal training load.
Next Week:
- Focus on achieving macros.
---
This is a good one. I like the strong week of training. Sleep is still showing signs of improvement, which is good. @Wookie if you can iron down to sleep, you'll be in great shape.
---
Starting Weight: 105.3g
Current Weight: 105kg (-0.3kg)
Estimated Body Fat: ~12-13%
Average Sleep: ~ 6hrs 35m/night(-1hr 5mins)
Average Steps: ~ 7,264per day
Average Resting HR: 74bpm(no change)
Average High HR: 115bpm(+2bpm)
BP (avg): ~108/72
Measurements:
View attachment 177028
---
Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: 2802
Average Macros: C 294 g | P 246 g | F 66 g
Fibre: ~ 24g
Hydration: 4 L daily + electrolytes
Notes:
First week back tracking, newd to increase carbs more most of which will e aroumd the training window.
---
Sleep:
Average 6hrs 35min, a 1hr 20min decrease. Sleep has been I feel better again this week, with some scores in the 70 range which hasnt happend dor a long time. Getting back into the school routine and time management in the evening will have impacted overall time slept
Digestion:
Still no change here.
Energy:
Energy has been good all week, do get some bouts of drowsiness if I chill on the couch around Midday sometimes.
Weight:
Basically no change being only 300g, interestingly earlier this week i did get as low as 102.9kg.
Injuries:
Right arm niggle is ongoing, it feels not to bad atm due to pec streatches and pec smash with a trigger ball. What i have noticed is in general movements where it used to hurt its not, so fingers crossed. Ill continue to work it and monitor.
The knee issue which I belive is the Sartorius muscle could also be overactive VMO. I am discussing with trumpy about both problems and how to rectify. This is still ongoing, I have started to inject KLOW into the VMO each evening with a peptide pen
Hydration:
5L + electrolytes per day
Water has been increased back to 5L a day
Bloods:
No change yet
Training:
A very good week of training, had 2 days where I felt "weak" but I think that was related to no carbs pre-training. The next 2 I did with carbs and felt much better.
Conclusion:
Week 18 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep
A good week of training and returning to normality. With school returning our routine is embedded right from day one, with training being after school while the kids are doing their activities. Markers and metrics are still holding solid considering its now 18 weeks in on the loading Im taking. Still no need for any medical aids to control health markers like BP.
Highlights:
- Strong week of training
- Sleep is still showing signs of improvement
- Routine back in place
Improvement opportunities:
- Focus on hitting target calories
- Working around the niggles to maintain optimal training load.
Next Week:
- Focus on achieving macros.
---
---
Starting Weight: 105.3g
Current Weight: 105kg (-0.3kg)
Estimated Body Fat: ~12-13%
Average Sleep: ~ 6hrs 35m/night(-1hr 5mins)
Average Steps: ~ 7,264per day
Average Resting HR: 74bpm(no change)
Average High HR: 115bpm(+2bpm)
BP (avg): ~108/72
Measurements:
View attachment 177028
---
Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: 2802
Average Macros: C 294 g | P 246 g | F 66 g
Fibre: ~ 24g
Hydration: 4 L daily + electrolytes
Notes:
First week back tracking, newd to increase carbs more most of which will e aroumd the training window.
---
Sleep:
Average 6hrs 35min, a 1hr 20min decrease. Sleep has been I feel better again this week, with some scores in the 70 range which hasnt happend dor a long time. Getting back into the school routine and time management in the evening will have impacted overall time slept
Digestion:
Still no change here.
Energy:
Energy has been good all week, do get some bouts of drowsiness if I chill on the couch around Midday sometimes.
Weight:
Basically no change being only 300g, interestingly earlier this week i did get as low as 102.9kg.
Injuries:
Right arm niggle is ongoing, it feels not to bad atm due to pec streatches and pec smash with a trigger ball. What i have noticed is in general movements where it used to hurt its not, so fingers crossed. Ill continue to work it and monitor.
The knee issue which I belive is the Sartorius muscle could also be overactive VMO. I am discussing with trumpy about both problems and how to rectify. This is still ongoing, I have started to inject KLOW into the VMO each evening with a peptide pen
Hydration:
5L + electrolytes per day
Water has been increased back to 5L a day
Bloods:
No change yet
Training:
A very good week of training, had 2 days where I felt "weak" but I think that was related to no carbs pre-training. The next 2 I did with carbs and felt much better.
Conclusion:
Week 18 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep
A good week of training and returning to normality. With school returning our routine is embedded right from day one, with training being after school while the kids are doing their activities. Markers and metrics are still holding solid considering its now 18 weeks in on the loading Im taking. Still no need for any medical aids to control health markers like BP.
Highlights:
- Strong week of training
- Sleep is still showing signs of improvement
- Routine back in place
Improvement opportunities:
- Focus on hitting target calories
- Working around the niggles to maintain optimal training load.
Next Week:
- Focus on achieving macros.
---
you're never going to go wrong with that type of mentality. Make sure the doctor takes a look at it. At least then you'll know a diagnosis.Its possible, I had scans on the arm and no issues with tendons. With the pec it dosnt hurt, I think its just tight. Have been getting the trigger ball into it and my goodness there are some sensitive areas
Quality update. Arms look jacked and vascular. Training and meals are tracking well. Journey is moving along nicely brother
Week 19 Day 1 — Daily Log
Fasted Body Weight: 105.1kg(+0.1kg)
Blood Pressure: XXX/XX
Steps: 5,013
Resting HR: 77 bpm
Notes:
Weight holding steady and resting heart rate dropping. I expect to see weight increase over the next 4-6 weeks.
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2858 kcal
Actual Macros: C: 341g | P: 277g | F: 55g
Fibre: 31
Notes:
Macros are close but i need to be sharper.
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details:
LHS Quad 27gx13mm
Peptides & Regenerative:
HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)
Nebivolo – 5mg daily (HeliosLabs)
---
Removed Cagrilintide
Anadrol to be added
Hgh increased to 7.5IU, waiting on blood glucose monitor then will increase to 10iu
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 7h 14m
Score 73 and rating Fair
It actually felt like a good sleep for a change
Hydration: 4 L water + electrolytes
Big focus on my sodium and potassium intake with the upcoming HGH increase and anadrol addition.
---
Saturday 17th January
Session Type: Upper
Warm-Up: Banded 7's, pec streatches amd pec smash
Main Lifts:
DB Bench Press:
80kg x 10
100kg x 6, 5, 4
Chest Fly Machine:
40kg x 10, 9, 7
Lat Pulldown:
80kg x 9, 7, 6
Cable Row V-Grip:
90kg x 8, 7, 6
DB Shoulder Press:
60kg x 9, 8, 6
Tricep Rope Pushdown:
36.25kg x 10, 9, 7
Cable Bicep Curl:
41.25kg x 10, 10, 8
48.75kg x 4
Accessories:
Sit Up:
BW x 25, 25
TVA Drills:
BW x 20, 20 each side
Cardio: 15min 9deg 5km/h
---
Pre-workout
1 scoop Disorder pump
1 scoop Night Warrior
2g salt
3g AAKG
3g Citrulline Malate
0.5g Potassium Chloride
600mg Alpha-GPC
10mg Methylene Blue
50mg SLUPP-332
---
Training Notes:
Had PWO meal 90mins before training and a LCM bar 15mins before.
Had a really good sweet up all session which would be from the Slupp (@helios).
Wife convinced me to get a myzone thing, looking at the data its said i burned 1345cals in 118mins.
The arm niggle was still present but didnt seam to be as bad as other weeks due to the trigger ball and stretching. It was actually more noticeable on the DB Shoulder Press then any other movements.
Was actually really good to be doing less and less reps each set due to fatigue.
Energy/motivation:
Today was good, I'd say between the PWO meal and the mito stacks I was primed.
Coaching adjustments:
Anadrol to be introduced and HGH increased to 10IU with increased monitoring of health markers.
Miscellaneous thoughts:
Must have been a good pump today as I had a couple of people ask if I had increased my dose
----
@Wookie Awesome update bro! Keep it coming!!
---
Starting Weight: 105.3g
Current Weight: 105kg (-0.3kg)
Estimated Body Fat: ~12-13%
Average Sleep: ~ 6hrs 35m/night(-1hr 5mins)
Average Steps: ~ 7,264per day
Average Resting HR: 74bpm(no change)
Average High HR: 115bpm(+2bpm)
BP (avg): ~108/72
Measurements:
View attachment 177028
---
Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: 2802
Average Macros: C 294 g | P 246 g | F 66 g
Fibre: ~ 24g
Hydration: 4 L daily + electrolytes
Notes:
First week back tracking, newd to increase carbs more most of which will e aroumd the training window.
---
Sleep:
Average 6hrs 35min, a 1hr 20min decrease. Sleep has been I feel better again this week, with some scores in the 70 range which hasnt happend dor a long time. Getting back into the school routine and time management in the evening will have impacted overall time slept
Digestion:
Still no change here.
Energy:
Energy has been good all week, do get some bouts of drowsiness if I chill on the couch around Midday sometimes.
Weight:
Basically no change being only 300g, interestingly earlier this week i did get as low as 102.9kg.
Injuries:
Right arm niggle is ongoing, it feels not to bad atm due to pec streatches and pec smash with a trigger ball. What i have noticed is in general movements where it used to hurt its not, so fingers crossed. Ill continue to work it and monitor.
The knee issue which I belive is the Sartorius muscle could also be overactive VMO. I am discussing with trumpy about both problems and how to rectify. This is still ongoing, I have started to inject KLOW into the VMO each evening with a peptide pen
Hydration:
5L + electrolytes per day
Water has been increased back to 5L a day
Bloods:
No change yet
Training:
A very good week of training, had 2 days where I felt "weak" but I think that was related to no carbs pre-training. The next 2 I did with carbs and felt much better.
Conclusion:
Week 18 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep
A good week of training and returning to normality. With school returning our routine is embedded right from day one, with training being after school while the kids are doing their activities. Markers and metrics are still holding solid considering its now 18 weeks in on the loading Im taking. Still no need for any medical aids to control health markers like BP.
Highlights:
- Strong week of training
- Sleep is still showing signs of improvement
- Routine back in place
Improvement opportunities:
- Focus on hitting target calories
- Working around the niggles to maintain optimal training load.
Next Week:
- Focus on achieving macros.
---
3rd February Nutrition PEDs & Peptides Side Effects & Adjustments: Support Supplements: Recovery & Health:
Training: Notes:
pump not good
Week 19 Day 2 — Daily Log
Fasted Body Weight: 105.1kg(+0.1kg)
Blood Pressure: XXX/XX
Steps: 9,774
Resting HR: 78bpm
Notes:
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 3096 kcal
Actual Macros: C: 351g | P: 269g | F: 66g
Fibre: 28g
Notes:
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details: (site, rotation, notes)
Peptides & Regenerative:
HGH – 7.5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)
Nebivolo – 5mg AM
---
HGH increased to 7.5IU, have noticed for the first time taking gh the hand/Forearm tightness which goes away fairly quickly after waking. Have increased Taurine amd electrolytes
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 6h 27m Fair quality score of 68.
Is this due to the increased HGH dose
If so I cant wait to go to 10IU, just waiting on the blood glucose monitor.
Hydration: 6 L water + electrolytes
5g sodium and 4g potassium, ill be monitoring these fairly closely while I increase GH and add Anadrol
---
Session Type: Lower
Warm-Up: Leg stretchs amd trigger ball work
Main Lifts:
Seated Leg Curl:
75kg x 10, 9, 9
Walking DB Lunges:
20kg x 10, 10, 10 each side
Leg Extension:
60kg x 11, 9, 8 ( left leg only)
Hypertextension Weighted:
15kg x 16, 15, 14
Hip Abduction:
70kg x 8, 7
Hip Adduction:
55kg x 10
50kg x 6, 5
Standing Single Leg Calf Raise:
20kg x 20, 20, 20, 20 each side
Accessories:
Russian Twists:
15kg x 20, 20 each side
Oblique Crunch:
BW x 20, 20 each side
Rehab: Quad smash with Olympic Bar
Cardio: 15mins 9 deg 5km/h
---
Pre-workout
1 scoop Night Warrior
1 scoop Warrior
1 scoop Disorder Pump
2g Heart Salt
3g AAKG
3g Citrulline Malate
600mg Alpha-GPC
10mg Methylene Blue
50mg SLUPP-332
---
Training Notes:
Steady day training as alot of movements put pressure on my sore knee/leg. Its not as bad as it has been so im guessing all the stretches and trigger ball work is starting to work. I also chose to not do any leg extension with the right leg to rest it. Had sweat dripping off of me like I just got out of the water. Pump not as good as yesterday but ive noticed leg days never are.
Trained with the wife again, was good to see her progress and also to hear from other members and gym owners about how she is looking. She must have a good trainer
Energy/motivation:
Set and ready, what more is there to say. The carb loading seems to be really working.
Coaching adjustments:
As mentioned HGH has increased amd anadrol will be added aftwr bloods are done
Miscellaneous thoughts:
Cravings have really died off that i have dropped Cagrilintide amd lowered Retatrutide. Its almost at the point in could drop reta but it has so many other benefits than just appetite suppression.
we need to get your pump up
Great update bro. Things are moving along really well just don't push the knee to hard. I have a similar issue and its just something that takes time and has to be managed. Your wife's trainer sounds like a boss
Week 19 Day 2 — Daily Log
Fasted Body Weight: 105.1kg(+0.1kg)
Blood Pressure: XXX/XX
Steps: 9,774
Resting HR: 78bpm
Notes:
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 3096 kcal
Actual Macros: C: 351g | P: 269g | F: 66g
Fibre: 28g
Notes:
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details: (site, rotation, notes)
Peptides & Regenerative:
HGH – 7.5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)
Nebivolo – 5mg AM
---
HGH increased to 7.5IU, have noticed for the first time taking gh the hand/Forearm tightness which goes away fairly quickly after waking. Have increased Taurine amd electrolytes
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 6h 27m Fair quality score of 68.
Is this due to the increased HGH dose
If so I cant wait to go to 10IU, just waiting on the blood glucose monitor.
Hydration: 6 L water + electrolytes
5g sodium and 4g potassium, ill be monitoring these fairly closely while I increase GH and add Anadrol
---
Session Type: Lower
Warm-Up: Leg stretchs amd trigger ball work
Main Lifts:
Seated Leg Curl:
75kg x 10, 9, 9
Walking DB Lunges:
20kg x 10, 10, 10 each side
Leg Extension:
60kg x 11, 9, 8 ( left leg only)
Hypertextension Weighted:
15kg x 16, 15, 14
Hip Abduction:
70kg x 8, 7
Hip Adduction:
55kg x 10
50kg x 6, 5
Standing Single Leg Calf Raise:
20kg x 20, 20, 20, 20 each side
Accessories:
Russian Twists:
15kg x 20, 20 each side
Oblique Crunch:
BW x 20, 20 each side
Rehab: Quad smash with Olympic Bar
Cardio: 15mins 9 deg 5km/h
---
Pre-workout
1 scoop Night Warrior
1 scoop Warrior
1 scoop Disorder Pump
2g Heart Salt
3g AAKG
3g Citrulline Malate
600mg Alpha-GPC
10mg Methylene Blue
50mg SLUPP-332
---
Training Notes:
Steady day training as alot of movements put pressure on my sore knee/leg. Its not as bad as it has been so im guessing all the stretches and trigger ball work is starting to work. I also chose to not do any leg extension with the right leg to rest it. Had sweat dripping off of me like I just got out of the water. Pump not as good as yesterday but ive noticed leg days never are.
Trained with the wife again, was good to see her progress and also to hear from other members and gym owners about how she is looking. She must have a good trainer
Energy/motivation:
Set and ready, what more is there to say. The carb loading seems to be really working.
Coaching adjustments:
As mentioned HGH has increased amd anadrol will be added aftwr bloods are done
Miscellaneous thoughts:
Cravings have really died off that i have dropped Cagrilintide amd lowered Retatrutide. Its almost at the point in could drop reta but it has so many other benefits than just appetite suppression.
Haha i think its more just the exercises in the lower day . Take the same stuff pretty much everyday, the upper body was pumped even tho it was a lower session.pump not good
can you tell me about your experience with Cagrilintide? more please @Wookie
Ill look into it , thanks for the suggestion
Thanks brother
Cheers mate, appreciate the feedback
It has been good the increased quality, just need to maintain it
Thank you brother
Exactly, staying positive is a main goal for me. Especially with the upcoming appointment with the spine specialist to discuss my options. Thats a rabbit hole im not going down filled with what ifs, until im sitting face to face.
Thanks you kind sirQuality update. Arms look jacked and vascular. Training and meals are tracking well. Journey is moving along nicely brother
Cheers mate
keep it rollingThanks brother
get one soon
i know what cag is
was curious your experience
Sorry I missed read what you had said,i know what cag is
you mean even with retatrutide nothing helped? @Wookie
Thanks bro. Truy interesting topicSorry I missed read what you had said,
I found Cag was quite strong in appetite suppression and actually helped offset the increased hunger from the meds i mentioned. Reta was Monday dose and id do cag on a Thursday. I still needed some will power but it was nothing like before adding the cag. I was able to reduce my reta dosage down to 4mg and then when I dropped one of the meds I was able to bring reta down to 2mg and drop the cag out all together now.
So Amitriptyline and Mirtazapine act on pathways that the Reta dosnt work on.
Mirtazapine:
- Increases appetite through strong H1 antihistamine action
- Also hits 5-HT2C, which normally reduces appetite
- Result = intense hunger + cravings, especially at night
Amitriptyline:
-Blocks H1 receptors → hunger
- Blocks muscarinic receptors → carb cravings
- Sedation → lower NE → increased food drive
- Slows metabolism slightly
- These two together = one of the strongest appetite-increasing combos in medicine.
- They are used clinically for patients who need to gain weight.
- The appetite pathways these meds hit are different from the ones Retatrutide suppresses.
I can confirm the intense carb hunger late afternoon evening is real
Not a problem, might not be something many people will use being those 2 meds. They have been perscribed due to my bulging disc in neck. The amitriptyline does actually help for nerve pain and its good that its not an opiate based med.Thanks bro. Truy interesting topic
Very detailed log brother. Nice to see what your are up to.
Week 19 Day 2 — Daily Log
Fasted Body Weight: 105.1kg(+0.1kg)
Blood Pressure: XXX/XX
Steps: 9,774
Resting HR: 78bpm
Notes:
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 3096 kcal
Actual Macros: C: 351g | P: 269g | F: 66g
Fibre: 28g
Notes:
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details: (site, rotation, notes)
Peptides & Regenerative:
HGH – 7.5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)
Nebivolo – 5mg AM
---
HGH increased to 7.5IU, have noticed for the first time taking gh the hand/Forearm tightness which goes away fairly quickly after waking. Have increased Taurine amd electrolytes
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 6h 27m Fair quality score of 68.
Is this due to the increased HGH dose
If so I cant wait to go to 10IU, just waiting on the blood glucose monitor.
Hydration: 6 L water + electrolytes
5g sodium and 4g potassium, ill be monitoring these fairly closely while I increase GH and add Anadrol
---
Session Type: Lower
Warm-Up: Leg stretchs amd trigger ball work
Main Lifts:
Seated Leg Curl:
75kg x 10, 9, 9
Walking DB Lunges:
20kg x 10, 10, 10 each side
Leg Extension:
60kg x 11, 9, 8 ( left leg only)
Hypertextension Weighted:
15kg x 16, 15, 14
Hip Abduction:
70kg x 8, 7
Hip Adduction:
55kg x 10
50kg x 6, 5
Standing Single Leg Calf Raise:
20kg x 20, 20, 20, 20 each side
Accessories:
Russian Twists:
15kg x 20, 20 each side
Oblique Crunch:
BW x 20, 20 each side
Rehab: Quad smash with Olympic Bar
Cardio: 15mins 9 deg 5km/h
---
Pre-workout
1 scoop Night Warrior
1 scoop Warrior
1 scoop Disorder Pump
2g Heart Salt
3g AAKG
3g Citrulline Malate
600mg Alpha-GPC
10mg Methylene Blue
50mg SLUPP-332
---
Training Notes:
Steady day training as alot of movements put pressure on my sore knee/leg. Its not as bad as it has been so im guessing all the stretches and trigger ball work is starting to work. I also chose to not do any leg extension with the right leg to rest it. Had sweat dripping off of me like I just got out of the water. Pump not as good as yesterday but ive noticed leg days never are.
Trained with the wife again, was good to see her progress and also to hear from other members and gym owners about how she is looking. She must have a good trainer
Energy/motivation:
Set and ready, what more is there to say. The carb loading seems to be really working.
Coaching adjustments:
As mentioned HGH has increased amd anadrol will be added aftwr bloods are done
Miscellaneous thoughts:
Cravings have really died off that i have dropped Cagrilintide amd lowered Retatrutide. Its almost at the point in could drop reta but it has so many other benefits than just appetite suppression.
what was your retatrutide max dose? @Wookie and you dropped down to 2mgs from what dose?Sorry I missed read what you had said,
I found Cag was quite strong in appetite suppression and actually helped offset the increased hunger from the meds i mentioned. Reta was Monday dose and id do cag on a Thursday. I still needed some will power but it was nothing like before adding the cag. I was able to reduce my reta dosage down to 4mg and then when I dropped one of the meds I was able to bring reta down to 2mg and drop the cag out all together now.
So Amitriptyline and Mirtazapine act on pathways that the Reta dosnt work on.
Mirtazapine:
- Increases appetite through strong H1 antihistamine action
- Also hits 5-HT2C, which normally reduces appetite
- Result = intense hunger + cravings, especially at night
Amitriptyline:
-Blocks H1 receptors → hunger
- Blocks muscarinic receptors → carb cravings
- Sedation → lower NE → increased food drive
- Slows metabolism slightly
- These two together = one of the strongest appetite-increasing combos in medicine.
- They are used clinically for patients who need to gain weight.
- The appetite pathways these meds hit are different from the ones Retatrutide suppresses.
I can confirm the intense carb hunger late afternoon evening is real
Normally ive been a free weights only person focused on the big 5, but due an accident resulting in a bulging disc training has had to be modified. Plus the training plan has also been structured by my coach. There is nothing more i love than arse to grass squats and heavy deadlifts but that has to wait as surgery may be required.Very detailed log brother. Nice to see what your are up to.
Do you normally focus on machine / isolation exercises? No compounds for lower body?
Max reta dose was 8mg mayne 10mg weekly which i titrated down over a few weeks as I found the cag was working.
Great to hear the respect for your injury and modified program to keep you progressing and in the gym.
4th February Nutrition PEDs & Peptides Side Effects & Adjustments: Support Supplements: Recovery & Health: Training: Notes:
Yeah but that's the fun part.
EVO family respect all the way.Ill look into it , thanks for the suggestion
Thanks brother
Cheers mate, appreciate the feedback
It has been good the increased quality, just need to maintain it
Thank you brother
Exactly, staying positive is a main goal for me. Especially with the upcoming appointment with the spine specialist to discuss my options. Thats a rabbit hole im not going down filled with what ifs, until im sitting face to face.
Thanks you kind sir
Cheers mate
Great job following up on this, man. We appreciate you.Ill look into it , thanks for the suggestion
Thanks brother
Cheers mate, appreciate the feedback
It has been good the increased quality, just need to maintain it
Thank you brother
Exactly, staying positive is a main goal for me. Especially with the upcoming appointment with the spine specialist to discuss my options. Thats a rabbit hole im not going down filled with what ifs, until im sitting face to face.
Thanks you kind sir
Cheers mate
@Wookie great work man. You’re looking really lean. Great physique
---
Starting Weight: 105.3g
Current Weight: 105kg (-0.3kg)
Estimated Body Fat: ~12-13%
Average Sleep: ~ 6hrs 35m/night(-1hr 5mins)
Average Steps: ~ 7,264per day
Average Resting HR: 74bpm(no change)
Average High HR: 115bpm(+2bpm)
BP (avg): ~108/72
Measurements:
View attachment 177028
---
Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: 2802
Average Macros: C 294 g | P 246 g | F 66 g
Fibre: ~ 24g
Hydration: 4 L daily + electrolytes
Notes:
First week back tracking, newd to increase carbs more most of which will e aroumd the training window.
---
Sleep:
Average 6hrs 35min, a 1hr 20min decrease. Sleep has been I feel better again this week, with some scores in the 70 range which hasnt happend dor a long time. Getting back into the school routine and time management in the evening will have impacted overall time slept
Digestion:
Still no change here.
Energy:
Energy has been good all week, do get some bouts of drowsiness if I chill on the couch around Midday sometimes.
Weight:
Basically no change being only 300g, interestingly earlier this week i did get as low as 102.9kg.
Injuries:
Right arm niggle is ongoing, it feels not to bad atm due to pec streatches and pec smash with a trigger ball. What i have noticed is in general movements where it used to hurt its not, so fingers crossed. Ill continue to work it and monitor.
The knee issue which I belive is the Sartorius muscle could also be overactive VMO. I am discussing with trumpy about both problems and how to rectify. This is still ongoing, I have started to inject KLOW into the VMO each evening with a peptide pen
Hydration:
5L + electrolytes per day
Water has been increased back to 5L a day
Bloods:
No change yet
Training:
A very good week of training, had 2 days where I felt "weak" but I think that was related to no carbs pre-training. The next 2 I did with carbs and felt much better.
Conclusion:
Week 18 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep
A good week of training and returning to normality. With school returning our routine is embedded right from day one, with training being after school while the kids are doing their activities. Markers and metrics are still holding solid considering its now 18 weeks in on the loading Im taking. Still no need for any medical aids to control health markers like BP.
Highlights:
- Strong week of training
- Sleep is still showing signs of improvement
- Routine back in place
Improvement opportunities:
- Focus on hitting target calories
- Working around the niggles to maintain optimal training load.
Next Week:
- Focus on achieving macros.
---
Great update again brother. Training Session was really solid but you may need a deload, 19 weeks is a really long block of training. That may be impacting your neck as well because of overall fatigue
Week 29 Day 3 — Daily Log
Fasted Body Weight: 104.4kg(-0.6kg)
Blood Pressure: 105/68
Steps: 9,485
Resting HR: 77 bpm
Notes:
Surprisingly weight is down even with the extra focus on food
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 3077 kcal
Actual Macros: C: 373g | P: 282g | F: 59g
Fibre: 39
Notes:
Achived Target, this is my focus moving forward.
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details:
LHS Glute 25gx25mm- went with the 25mm in glute and also for the VG as it feels a but tight with the 27g and being shallow, maybe some scar tissue build up
Peptides & Regenerative:
HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2mg Monday (SubQ)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)
Nebivolo – 5mg AM
SLUPP-332 – 25mg x 3
---
Have noticed increased stiffness and pain in the neck recently
Removed L-Carnitine and Cagrilintide form use at the moment.
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 7h 0m Poor quality score of 57 - I tend to agree, lots of dreams about weird shit like the loads of gravel we had dumped to spread around. Obviously thinking to much
Hydration: 5 L water + electrolytes
Long, high-output session — electrolytes on point.
---
Session Type: Push
Warm-Up / Rehab: Pec stretches and trigger ball work then Banded 7's
Main Lifts:
DB Bench Press:
90kg x 10
100kg x 4, 3
Bench Press:
100kg x 5, 5
120kg x 3
DB Fly:
40kg x 10, 10, 8
Lateral Raise:
35kg x 10, 10, 8
Upright Row Cable:
43.75kg x 10, 9, 8
Tricep Pushdown:
58.75kg x 10, 8, 8
Single Arm Tri Extension Cable:
16.25kg x 10, 10
Accessories:
TVA Drills:
BW x 20, 20, 20 each side
Russian Twists:
7kg x 20 x 20 each side
Rehab: Did some neck and upper thoracic movements
Cardio: 15min 12 deg 5km/h
---
Pre-workout
1 scoop Night Warrior
1 scoop Disorder Pump
Half scoop Warrior
2g heart salt
3g AAKG
3g Citrulline Malate
600mg Alpha-GPC
10mg Methylene Blue
50mg SLUPP-332
---
Training Notes:
Another sweaty session, did notice om not feeling as strong on my lifts. Might need to do a deload week. This does make sense as im 19 weeks into this cycle and have only down 1 deload.
Most sets were the maximum weight i do but just for fewer reps.
Pump wasnt as good as i thought it would be considering the push Day. Ill keep everything the same tomorrow for pull day which is my favourite and see how pump goes.
One thing I did notice was less irritation from the arm so hopefully all th le pec streatches and trigger ball work is working
Energy/motivation:
No issues here again
Coaching adjustments:
HGH increased to 7.5IU then 10IU once blood glucose monitor arrives.
Anadrol to be added on training days
Miscellaneous thoughts:
Could it be the 1300 odd cal burn im doing while training that is causing slight weight loss even tho im hitting my targets
Not much for pictures, gym was packed today
Thats what im thinking as well, have sent a message to coach.Great update again brother. Training Session was really solid but you may need a deload, 19 weeks is a really long block of training. That may be impacting your neck as well because of overall fatigue
@Wookie Keep it up....so far so good........
Week 29 Day 3 — Daily Log
Fasted Body Weight: 104.4kg(-0.6kg)
Blood Pressure: 105/68
Steps: 9,485
Resting HR: 77 bpm
Notes:
Surprisingly weight is down even with the extra focus on food
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 3077 kcal
Actual Macros: C: 373g | P: 282g | F: 59g
Fibre: 39
Notes:
Achived Target, this is my focus moving forward.
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details:
LHS Glute 25gx25mm- went with the 25mm in glute and also for the VG as it feels a but tight with the 27g and being shallow, maybe some scar tissue build up
Peptides & Regenerative:
HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2mg Monday (SubQ)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)
Nebivolo – 5mg AM
SLUPP-332 – 25mg x 3
---
Have noticed increased stiffness and pain in the neck recently
Removed L-Carnitine and Cagrilintide form use at the moment.
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 7h 0m Poor quality score of 57 - I tend to agree, lots of dreams about weird shit like the loads of gravel we had dumped to spread around. Obviously thinking to much
Hydration: 5 L water + electrolytes
Long, high-output session — electrolytes on point.
---
Session Type: Push
Warm-Up / Rehab: Pec stretches and trigger ball work then Banded 7's
Main Lifts:
DB Bench Press:
90kg x 10
100kg x 4, 3
Bench Press:
100kg x 5, 5
120kg x 3
DB Fly:
40kg x 10, 10, 8
Lateral Raise:
35kg x 10, 10, 8
Upright Row Cable:
43.75kg x 10, 9, 8
Tricep Pushdown:
58.75kg x 10, 8, 8
Single Arm Tri Extension Cable:
16.25kg x 10, 10
Accessories:
TVA Drills:
BW x 20, 20, 20 each side
Russian Twists:
7kg x 20 x 20 each side
Rehab: Did some neck and upper thoracic movements
Cardio: 15min 12 deg 5km/h
---
Pre-workout
1 scoop Night Warrior
1 scoop Disorder Pump
Half scoop Warrior
2g heart salt
3g AAKG
3g Citrulline Malate
600mg Alpha-GPC
10mg Methylene Blue
50mg SLUPP-332
---
Training Notes:
Another sweaty session, did notice om not feeling as strong on my lifts. Might need to do a deload week. This does make sense as im 19 weeks into this cycle and have only down 1 deload.
Most sets were the maximum weight i do but just for fewer reps.
Pump wasnt as good as i thought it would be considering the push Day. Ill keep everything the same tomorrow for pull day which is my favourite and see how pump goes.
One thing I did notice was less irritation from the arm so hopefully all th le pec streatches and trigger ball work is working
Energy/motivation:
No issues here again
Coaching adjustments:
HGH increased to 7.5IU then 10IU once blood glucose monitor arrives.
Anadrol to be added on training days
Miscellaneous thoughts:
Could it be the 1300 odd cal burn im doing while training that is causing slight weight loss even tho im hitting my targets
Not much for pictures, gym was packed today
how much cag are you using to level the dose of retatrutide at 2mgs? @Wookie
shoulders big hitting the size hard
Week 29 Day 3 — Daily Log
Fasted Body Weight: 104.4kg(-0.6kg)
Blood Pressure: 105/68
Steps: 9,485
Resting HR: 77 bpm
Notes:
Surprisingly weight is down even with the extra focus on food
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 3077 kcal
Actual Macros: C: 373g | P: 282g | F: 59g
Fibre: 39
Notes:
Achived Target, this is my focus moving forward.
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details:
LHS Glute 25gx25mm- went with the 25mm in glute and also for the VG as it feels a but tight with the 27g and being shallow, maybe some scar tissue build up
Peptides & Regenerative:
HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2mg Monday (SubQ)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)
Nebivolo – 5mg AM
SLUPP-332 – 25mg x 3
---
Have noticed increased stiffness and pain in the neck recently
Removed L-Carnitine and Cagrilintide form use at the moment.
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 7h 0m Poor quality score of 57 - I tend to agree, lots of dreams about weird shit like the loads of gravel we had dumped to spread around. Obviously thinking to much
Hydration: 5 L water + electrolytes
Long, high-output session — electrolytes on point.
---
Session Type: Push
Warm-Up / Rehab: Pec stretches and trigger ball work then Banded 7's
Main Lifts:
DB Bench Press:
90kg x 10
100kg x 4, 3
Bench Press:
100kg x 5, 5
120kg x 3
DB Fly:
40kg x 10, 10, 8
Lateral Raise:
35kg x 10, 10, 8
Upright Row Cable:
43.75kg x 10, 9, 8
Tricep Pushdown:
58.75kg x 10, 8, 8
Single Arm Tri Extension Cable:
16.25kg x 10, 10
Accessories:
TVA Drills:
BW x 20, 20, 20 each side
Russian Twists:
7kg x 20 x 20 each side
Rehab: Did some neck and upper thoracic movements
Cardio: 15min 12 deg 5km/h
---
Pre-workout
1 scoop Night Warrior
1 scoop Disorder Pump
Half scoop Warrior
2g heart salt
3g AAKG
3g Citrulline Malate
600mg Alpha-GPC
10mg Methylene Blue
50mg SLUPP-332
---
Training Notes:
Another sweaty session, did notice om not feeling as strong on my lifts. Might need to do a deload week. This does make sense as im 19 weeks into this cycle and have only down 1 deload.
Most sets were the maximum weight i do but just for fewer reps.
Pump wasnt as good as i thought it would be considering the push Day. Ill keep everything the same tomorrow for pull day which is my favourite and see how pump goes.
One thing I did notice was less irritation from the arm so hopefully all th le pec streatches and trigger ball work is working
Energy/motivation:
No issues here again
Coaching adjustments:
HGH increased to 7.5IU then 10IU once blood glucose monitor arrives.
Anadrol to be added on training days
Miscellaneous thoughts:
Could it be the 1300 odd cal burn im doing while training that is causing slight weight loss even tho im hitting my targets
Not much for pictures, gym was packed today
None now, I stopped as of this week
Cheers brother
Thank you
Cheersshoulders big hitting the size hard
i wanted to get some more pictures but the gym was packed with kids so it was hard not have anyone else in the background 
why full stop?
Appetite is well and truly under control now, its not needed as ot would actually make it hard to achieve macro/cal goal.
5th February Nutrition PEDs & Peptides Side Effects & Adjustments: Support Supplements: Recovery & Health: Training: Notes:
Really detailed and informative update brother. Health markers are great, food is on point for what you want to achieve.
Week 19 Day 4 — Daily Log
Fasted Body Weight: 104.8kg(+0.4kg)
Blood Pressure: 109/68
Steps: 8,210
Resting HR: 78bpm
Notes:
All tracking well here
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 3100kcal
Actual Macros: C: 348g | P: 275g | F: 75g
Fibre: 19g
Notes:
Slightly above cals but that is the goal, as we push this next 4-6 weeks with increased hgh amd anadrol. I know there will be water retention that comes with the weight but there will also still be growth.
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details:
RHS VG 25gx25mm
Peptides & Regenerative:
HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)
Nebivolo – 5mg AM (@HeliosLabs
---
As already mentioned
- Cagrilintide removed completely
- Reta reduced to 2mg
- The Forearm cramps/stiffness were not as bad this morning, probably a sign im adjusting to the increase.
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 7h 22m
Fair quality score of 65- I feel it was bettwr than whats reflected, didnt even wake up for the toilet once which is a first.
Hydration: 5 L water + electrolytes
Long, high-output session — electrolytes on point.
---
Session Type: Pull
Warm-Up: Banded 7's and pec streatches and trigger ball work
Main Lifts:
Chin ups:
BW x 10
+15kg x 7, 7, 4, 3
Close Grip Lat Pulldown:
80kg x 12
90kg x 8, 6
DB Row:
50kg x 10, 10, 10
Rear Delt Fly Machine:
25kg x 12
30kg x 8, 7, 7
Seated Face Pull:
65kg x 12, 10, 10
Seated Incline DB Curl:
30kg x 10, 10, 1p
DB Hammer Curl:
30kg x 15, 12, 10
Accessories:
Oblique Crunch:
BW x 30, 30 each side
Sit Up:
BW x 20, 20
Cardio:
Treadmill 15mins 12deg 5km/h
---
Pre-workout
1 scoop Night Warrior
1 scoop Disorder pump
2g Salt
3g AAKG
3g Citrulline Malate
600mg Alpha-GPC
50mg SLUPP-332
800mg Beetroot extract
Preworkout meal - 90min before
50g Rice bubbles
60g WPC
130g Banana
250mL Almond milk
2g salt
30g Sultanas
LCM bar - 15min before
---
Training Notes:
Better day for pump and increased vascularity. Didnt feel the weakness as i did last couple of days. I did reduce the amount of carbs from the rice buses in the Preworkout by half amd no stim pre, not sure if that made rhe difference or not.
Trained with the wife again, she is doing really well and getting lots of comments from others.
Energy/motivation:
Same same
Coaching adjustments:
As mentioned previously,
- Anadrol to be added 50mg on training days to begin with
- HGH increased to 10IU
Miscellaneous thoughts:
Dont know what caused the difference today with pump ans strength but ill take it
Brother love this log. Detail is awesome.
Week 19 Day 4 — Daily Log
Fasted Body Weight: 104.8kg(+0.4kg)
Blood Pressure: 109/68
Steps: 8,210
Resting HR: 78bpm
Notes:
All tracking well here
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 3100kcal
Actual Macros: C: 348g | P: 275g | F: 75g
Fibre: 19g
Notes:
Slightly above cals but that is the goal, as we push this next 4-6 weeks with increased hgh amd anadrol. I know there will be water retention that comes with the weight but there will also still be growth.
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details:
RHS VG 25gx25mm
Peptides & Regenerative:
HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)
Nebivolo – 5mg AM (@HeliosLabs
---
As already mentioned
- Cagrilintide removed completely
- Reta reduced to 2mg
- The Forearm cramps/stiffness were not as bad this morning, probably a sign im adjusting to the increase.
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 7h 22m
Fair quality score of 65- I feel it was bettwr than whats reflected, didnt even wake up for the toilet once which is a first.
Hydration: 5 L water + electrolytes
Long, high-output session — electrolytes on point.
---
Session Type: Pull
Warm-Up: Banded 7's and pec streatches and trigger ball work
Main Lifts:
Chin ups:
BW x 10
+15kg x 7, 7, 4, 3
Close Grip Lat Pulldown:
80kg x 12
90kg x 8, 6
DB Row:
50kg x 10, 10, 10
Rear Delt Fly Machine:
25kg x 12
30kg x 8, 7, 7
Seated Face Pull:
65kg x 12, 10, 10
Seated Incline DB Curl:
30kg x 10, 10, 1p
DB Hammer Curl:
30kg x 15, 12, 10
Accessories:
Oblique Crunch:
BW x 30, 30 each side
Sit Up:
BW x 20, 20
Cardio:
Treadmill 15mins 12deg 5km/h
---
Pre-workout
1 scoop Night Warrior
1 scoop Disorder pump
2g Salt
3g AAKG
3g Citrulline Malate
600mg Alpha-GPC
50mg SLUPP-332
800mg Beetroot extract
Preworkout meal - 90min before
50g Rice bubbles
60g WPC
130g Banana
250mL Almond milk
2g salt
30g Sultanas
LCM bar - 15min before
---
Training Notes:
Better day for pump and increased vascularity. Didnt feel the weakness as i did last couple of days. I did reduce the amount of carbs from the rice buses in the Preworkout by half amd no stim pre, not sure if that made rhe difference or not.
Trained with the wife again, she is doing really well and getting lots of comments from others.
Energy/motivation:
Same same
Coaching adjustments:
As mentioned previously,
- Anadrol to be added 50mg on training days to begin with
- HGH increased to 10IU
Miscellaneous thoughts:
Dont know what caused the difference today with pump ans strength but ill take it
meals on point. 
Its actually been really good training with her, she does exactly the same as me except 2 exercise. Swapped hacks out for leg press and straight leg deads for DB RDL's and just scaled to her ability. Man im proud of her and how far she has come. My transformation has not only changed my life but it s changed hers and also oursReally detailed and informative update brother. Health markers are great, food is on point for what you want to achieve.
Training g is really strong and love that your wife is still going and enjoying it. You gotta love that
Cheers brotherBrother love this log. Detail is awesome.
Love the workout
Looking incredible. Agree - pump looks crazy in photos
Absolute beast mode
I get you
Full on pumped in the pics
Week 19 Day 4 — Daily Log
Fasted Body Weight: 104.8kg(+0.4kg)
Blood Pressure: 109/68
Steps: 8,210
Resting HR: 78bpm
Notes:
All tracking well here
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 3100kcal
Actual Macros: C: 348g | P: 275g | F: 75g
Fibre: 19g
Notes:
Slightly above cals but that is the goal, as we push this next 4-6 weeks with increased hgh amd anadrol. I know there will be water retention that comes with the weight but there will also still be growth.
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details:
RHS VG 25gx25mm
Peptides & Regenerative:
HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)
Nebivolo – 5mg AM (@HeliosLabs
---
As already mentioned
- Cagrilintide removed completely
- Reta reduced to 2mg
- The Forearm cramps/stiffness were not as bad this morning, probably a sign im adjusting to the increase.
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 7h 22m
Fair quality score of 65- I feel it was bettwr than whats reflected, didnt even wake up for the toilet once which is a first.
Hydration: 5 L water + electrolytes
Long, high-output session — electrolytes on point.
---
Session Type: Pull
Warm-Up: Banded 7's and pec streatches and trigger ball work
Main Lifts:
Chin ups:
BW x 10
+15kg x 7, 7, 4, 3
Close Grip Lat Pulldown:
80kg x 12
90kg x 8, 6
DB Row:
50kg x 10, 10, 10
Rear Delt Fly Machine:
25kg x 12
30kg x 8, 7, 7
Seated Face Pull:
65kg x 12, 10, 10
Seated Incline DB Curl:
30kg x 10, 10, 1p
DB Hammer Curl:
30kg x 15, 12, 10
Accessories:
Oblique Crunch:
BW x 30, 30 each side
Sit Up:
BW x 20, 20
Cardio:
Treadmill 15mins 12deg 5km/h
---
Pre-workout
1 scoop Night Warrior
1 scoop Disorder pump
2g Salt
3g AAKG
3g Citrulline Malate
600mg Alpha-GPC
50mg SLUPP-332
800mg Beetroot extract
Preworkout meal - 90min before
50g Rice bubbles
60g WPC
130g Banana
250mL Almond milk
2g salt
30g Sultanas
LCM bar - 15min before
---
Training Notes:
Better day for pump and increased vascularity. Didnt feel the weakness as i did last couple of days. I did reduce the amount of carbs from the rice buses in the Preworkout by half amd no stim pre, not sure if that made rhe difference or not.
Trained with the wife again, she is doing really well and getting lots of comments from others.
Energy/motivation:
Same same
Coaching adjustments:
As mentioned previously,
- Anadrol to be added 50mg on training days to begin with
- HGH increased to 10IU
Miscellaneous thoughts:
Dont know what caused the difference today with pump ans strength but ill take it
amazing
Weekly Review — Gain Phase | Week 19 (Week ending 8th February) Baseline & Overview Nutrition Recovery & Health
Fantastic update bro. It is great that your lifts, weight and nutrition are all as you and @Gains Man are working towards. Just watch out for that right arm niggle and it getting worse
---
Starting Weight: 105.3g
Current Weight: 106kg (+1kg)
Estimated Body Fat: ~12-13%
Average Sleep: ~ 7hrs 12m/night(+47mins)
Average Steps: ~ 8,163per day
Average Resting HR: 78bpm(+4bpm)
Average High HR: 123bpm(+8bpm)
BP (avg): ~109/68
Measurements:
Attach
---
Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: 2,932 kcal
Average Macros: C 323 g | P 268 g | F 66 g
Fibre: ~ 28g
Hydration: 4 L daily + electrolytes
Notes:
Much better week for food adherence, definite uptick in carbs but still a little more to go. Admittedly the only low day was yesterday and was a non training say
---
Sleep:
Average 7hrs 12mins, I feel overall its been a better week for sleep. I think its related to the increased HGH
Digestion:
Still no change here.
Energy:
Energy has been good all week, do get some bouts of drowsiness if I chill on the couch around Midday sometimes.
Weight:
1kg increase, we expect this to increase over the next 4-6 weeks with the anadrol and increased HGH. Have put a cap at 110kg for now and will play it by ear from there. As we all know alot of the weight will be water not fat so will be temporary.
Injuries:
Right arm niggle is ongoing, but appears to be getting better. From what I have noticed this week is less discomfort in most movements. Havnt tried an Incline movement yet as that was i guess the most painful. Will give it a few more weeks of stretching and trigger ball work.
The knee issue is still ongoing but also seems to be a bit better. Any movements on leg/lower days im just trying not to use the right leg on quadd movements where possible.
Hydration:
5L + electrolytes per day
Water has been increased back to 5L a day
Bloods:
Going for bloods tomorrow , am also monitoring blood glucose levels now with the increased GH. Todays fasted reading was 4.0
Training:
A very good week of training overall, another couple days of "weak" feeling but maybe its just CNS fatigue as its decent loading. I have had 3 days off training for bloods but it also times well for a break.
Conclusion:
Week 19 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep
A good week of training and nutrition, really looking forward to this push knowing that there will be the possibility of some negatives to health. Hence the bloodwork tomorrow before I start the anadrol so we have some good Baseline data on the health markers.
Highlights:
- The same as last week
- Strong week of training
- Sleep is still showing signs of improvement
Improvement opportunities:
- Same as last week
- Focus on hitting target calories
- Working around the niggles to maintain optimal training load.
Next Week:
- Focus on the electrolyte/sodium/potassium intake with the increased GH
---
Fantastic update bro. It is great that your lifts, weight and nutrition are all as you and @Gains Man are working towards. Just watch out for that right arm niggle and it getting worse
, its feels so much better already. Been dealing with it for 12mths now. Who would have thought tight pec 
ripped abs there
---
Starting Weight: 105.3g
Current Weight: 106kg (+1kg)
Estimated Body Fat: ~12-13%
Average Sleep: ~ 7hrs 12m/night(+47mins)
Average Steps: ~ 8,163per day
Average Resting HR: 78bpm(+4bpm)
Average High HR: 123bpm(+8bpm)
BP (avg): ~109/68
Measurements:
Attach
---
Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: 2,932 kcal
Average Macros: C 323 g | P 268 g | F 66 g
Fibre: ~ 28g
Hydration: 4 L daily + electrolytes
Notes:
Much better week for food adherence, definite uptick in carbs but still a little more to go. Admittedly the only low day was yesterday and was a non training say
---
Sleep:
Average 7hrs 12mins, I feel overall its been a better week for sleep. I think its related to the increased HGH
Digestion:
Still no change here.
Energy:
Energy has been good all week, do get some bouts of drowsiness if I chill on the couch around Midday sometimes.
Weight:
1kg increase, we expect this to increase over the next 4-6 weeks with the anadrol and increased HGH. Have put a cap at 110kg for now and will play it by ear from there. As we all know alot of the weight will be water not fat so will be temporary.
Injuries:
Right arm niggle is ongoing, but appears to be getting better. From what I have noticed this week is less discomfort in most movements. Havnt tried an Incline movement yet as that was i guess the most painful. Will give it a few more weeks of stretching and trigger ball work.
The knee issue is still ongoing but also seems to be a bit better. Any movements on leg/lower days im just trying not to use the right leg on quadd movements where possible.
Hydration:
5L + electrolytes per day
Water has been increased back to 5L a day
Bloods:
Going for bloods tomorrow , am also monitoring blood glucose levels now with the increased GH. Todays fasted reading was 4.0
Training:
A very good week of training overall, another couple days of "weak" feeling but maybe its just CNS fatigue as its decent loading. I have had 3 days off training for bloods but it also times well for a break.
Conclusion:
Week 19 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep
A good week of training and nutrition, really looking forward to this push knowing that there will be the possibility of some negatives to health. Hence the bloodwork tomorrow before I start the anadrol so we have some good Baseline data on the health markers.
Highlights:
- The same as last week
- Strong week of training
- Sleep is still showing signs of improvement
Improvement opportunities:
- Same as last week
- Focus on hitting target calories
- Working around the niggles to maintain optimal training load.
Next Week:
- Focus on the electrolyte/sodium/potassium intake with the increased GH
---
im concerned for your arm so no injury there
@Wookie nice one man, you're looking very lean and tight. Excellent job, those abs are popping!
---
Starting Weight: 105.3g
Current Weight: 106kg (+1kg)
Estimated Body Fat: ~12-13%
Average Sleep: ~ 7hrs 12m/night(+47mins)
Average Steps: ~ 8,163per day
Average Resting HR: 78bpm(+4bpm)
Average High HR: 123bpm(+8bpm)
BP (avg): ~109/68
Measurements:
Attach
---
Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: 2,932 kcal
Average Macros: C 323 g | P 268 g | F 66 g
Fibre: ~ 28g
Hydration: 4 L daily + electrolytes
Notes:
Much better week for food adherence, definite uptick in carbs but still a little more to go. Admittedly the only low day was yesterday and was a non training say
---
Sleep:
Average 7hrs 12mins, I feel overall its been a better week for sleep. I think its related to the increased HGH
Digestion:
Still no change here.
Energy:
Energy has been good all week, do get some bouts of drowsiness if I chill on the couch around Midday sometimes.
Weight:
1kg increase, we expect this to increase over the next 4-6 weeks with the anadrol and increased HGH. Have put a cap at 110kg for now and will play it by ear from there. As we all know alot of the weight will be water not fat so will be temporary.
Injuries:
Right arm niggle is ongoing, but appears to be getting better. From what I have noticed this week is less discomfort in most movements. Havnt tried an Incline movement yet as that was i guess the most painful. Will give it a few more weeks of stretching and trigger ball work.
The knee issue is still ongoing but also seems to be a bit better. Any movements on leg/lower days im just trying not to use the right leg on quadd movements where possible.
Hydration:
5L + electrolytes per day
Water has been increased back to 5L a day
Bloods:
Going for bloods tomorrow , am also monitoring blood glucose levels now with the increased GH. Todays fasted reading was 4.0
Training:
A very good week of training overall, another couple days of "weak" feeling but maybe its just CNS fatigue as its decent loading. I have had 3 days off training for bloods but it also times well for a break.
Conclusion:
Week 19 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep
A good week of training and nutrition, really looking forward to this push knowing that there will be the possibility of some negatives to health. Hence the bloodwork tomorrow before I start the anadrol so we have some good Baseline data on the health markers.
Highlights:
- The same as last week
- Strong week of training
- Sleep is still showing signs of improvement
Improvement opportunities:
- Same as last week
- Focus on hitting target calories
- Working around the niggles to maintain optimal training load.
Next Week:
- Focus on the electrolyte/sodium/potassium intake with the increased GH
---
Looking really nice, man. I like the different exercises you're hitting and I like how you're laying out different things like highlights and conclusion. That's a good way to really note things. @Wookie
---
Starting Weight: 105.3g
Current Weight: 106kg (+1kg)
Estimated Body Fat: ~12-13%
Average Sleep: ~ 7hrs 12m/night(+47mins)
Average Steps: ~ 8,163per day
Average Resting HR: 78bpm(+4bpm)
Average High HR: 123bpm(+8bpm)
BP (avg): ~109/68
Measurements:
Attach
---
Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: 2,932 kcal
Average Macros: C 323 g | P 268 g | F 66 g
Fibre: ~ 28g
Hydration: 4 L daily + electrolytes
Notes:
Much better week for food adherence, definite uptick in carbs but still a little more to go. Admittedly the only low day was yesterday and was a non training say
---
Sleep:
Average 7hrs 12mins, I feel overall its been a better week for sleep. I think its related to the increased HGH
Digestion:
Still no change here.
Energy:
Energy has been good all week, do get some bouts of drowsiness if I chill on the couch around Midday sometimes.
Weight:
1kg increase, we expect this to increase over the next 4-6 weeks with the anadrol and increased HGH. Have put a cap at 110kg for now and will play it by ear from there. As we all know alot of the weight will be water not fat so will be temporary.
Injuries:
Right arm niggle is ongoing, but appears to be getting better. From what I have noticed this week is less discomfort in most movements. Havnt tried an Incline movement yet as that was i guess the most painful. Will give it a few more weeks of stretching and trigger ball work.
The knee issue is still ongoing but also seems to be a bit better. Any movements on leg/lower days im just trying not to use the right leg on quadd movements where possible.
Hydration:
5L + electrolytes per day
Water has been increased back to 5L a day
Bloods:
Going for bloods tomorrow , am also monitoring blood glucose levels now with the increased GH. Todays fasted reading was 4.0
Training:
A very good week of training overall, another couple days of "weak" feeling but maybe its just CNS fatigue as its decent loading. I have had 3 days off training for bloods but it also times well for a break.
Conclusion:
Week 19 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep
A good week of training and nutrition, really looking forward to this push knowing that there will be the possibility of some negatives to health. Hence the bloodwork tomorrow before I start the anadrol so we have some good Baseline data on the health markers.
Highlights:
- The same as last week
- Strong week of training
- Sleep is still showing signs of improvement
Improvement opportunities:
- Same as last week
- Focus on hitting target calories
- Working around the niggles to maintain optimal training load.
Next Week:
- Focus on the electrolyte/sodium/potassium intake with the increased GH
---
9th February Nutrition PEDs & Peptides Side Effects & Adjustments: Support Supplements: Recovery & Health: Training: Notes:
Definitely keep warming up and stretching and doing mobility work that will help with the little pains that you experience. @Wookie make sure that you are getting quality sleep that goes a long way
---
Starting Weight: 105.3g
Current Weight: 106kg (+1kg)
Estimated Body Fat: ~12-13%
Average Sleep: ~ 7hrs 12m/night(+47mins)
Average Steps: ~ 8,163per day
Average Resting HR: 78bpm(+4bpm)
Average High HR: 123bpm(+8bpm)
BP (avg): ~109/68
Measurements:
Attach
---
Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: 2,932 kcal
Average Macros: C 323 g | P 268 g | F 66 g
Fibre: ~ 28g
Hydration: 4 L daily + electrolytes
Notes:
Much better week for food adherence, definite uptick in carbs but still a little more to go. Admittedly the only low day was yesterday and was a non training say
---
Sleep:
Average 7hrs 12mins, I feel overall its been a better week for sleep. I think its related to the increased HGH
Digestion:
Still no change here.
Energy:
Energy has been good all week, do get some bouts of drowsiness if I chill on the couch around Midday sometimes.
Weight:
1kg increase, we expect this to increase over the next 4-6 weeks with the anadrol and increased HGH. Have put a cap at 110kg for now and will play it by ear from there. As we all know alot of the weight will be water not fat so will be temporary.
Injuries:
Right arm niggle is ongoing, but appears to be getting better. From what I have noticed this week is less discomfort in most movements. Havnt tried an Incline movement yet as that was i guess the most painful. Will give it a few more weeks of stretching and trigger ball work.
The knee issue is still ongoing but also seems to be a bit better. Any movements on leg/lower days im just trying not to use the right leg on quadd movements where possible.
Hydration:
5L + electrolytes per day
Water has been increased back to 5L a day
Bloods:
Going for bloods tomorrow , am also monitoring blood glucose levels now with the increased GH. Todays fasted reading was 4.0
Training:
A very good week of training overall, another couple days of "weak" feeling but maybe its just CNS fatigue as its decent loading. I have had 3 days off training for bloods but it also times well for a break.
Conclusion:
Week 19 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep
A good week of training and nutrition, really looking forward to this push knowing that there will be the possibility of some negatives to health. Hence the bloodwork tomorrow before I start the anadrol so we have some good Baseline data on the health markers.
Highlights:
- The same as last week
- Strong week of training
- Sleep is still showing signs of improvement
Improvement opportunities:
- Same as last week
- Focus on hitting target calories
- Working around the niggles to maintain optimal training load.
Next Week:
- Focus on the electrolyte/sodium/potassium intake with the increased GH
---
@Wookie you're looking lean and ripped; I like it. Now from here I want to see you get bigger and stronger. That will look good on your frame.
---
Starting Weight: 105.3g
Current Weight: 106kg (+1kg)
Estimated Body Fat: ~12-13%
Average Sleep: ~ 7hrs 12m/night(+47mins)
Average Steps: ~ 8,163per day
Average Resting HR: 78bpm(+4bpm)
Average High HR: 123bpm(+8bpm)
BP (avg): ~109/68
Measurements:
Attach
---
Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: 2,932 kcal
Average Macros: C 323 g | P 268 g | F 66 g
Fibre: ~ 28g
Hydration: 4 L daily + electrolytes
Notes:
Much better week for food adherence, definite uptick in carbs but still a little more to go. Admittedly the only low day was yesterday and was a non training say
---
Sleep:
Average 7hrs 12mins, I feel overall its been a better week for sleep. I think its related to the increased HGH
Digestion:
Still no change here.
Energy:
Energy has been good all week, do get some bouts of drowsiness if I chill on the couch around Midday sometimes.
Weight:
1kg increase, we expect this to increase over the next 4-6 weeks with the anadrol and increased HGH. Have put a cap at 110kg for now and will play it by ear from there. As we all know alot of the weight will be water not fat so will be temporary.
Injuries:
Right arm niggle is ongoing, but appears to be getting better. From what I have noticed this week is less discomfort in most movements. Havnt tried an Incline movement yet as that was i guess the most painful. Will give it a few more weeks of stretching and trigger ball work.
The knee issue is still ongoing but also seems to be a bit better. Any movements on leg/lower days im just trying not to use the right leg on quadd movements where possible.
Hydration:
5L + electrolytes per day
Water has been increased back to 5L a day
Bloods:
Going for bloods tomorrow , am also monitoring blood glucose levels now with the increased GH. Todays fasted reading was 4.0
Training:
A very good week of training overall, another couple days of "weak" feeling but maybe its just CNS fatigue as its decent loading. I have had 3 days off training for bloods but it also times well for a break.
Conclusion:
Week 19 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep
A good week of training and nutrition, really looking forward to this push knowing that there will be the possibility of some negatives to health. Hence the bloodwork tomorrow before I start the anadrol so we have some good Baseline data on the health markers.
Highlights:
- The same as last week
- Strong week of training
- Sleep is still showing signs of improvement
Improvement opportunities:
- Same as last week
- Focus on hitting target calories
- Working around the niggles to maintain optimal training load.
Next Week:
- Focus on the electrolyte/sodium/potassium intake with the increased GH
---
Bros, hell yeah! I love to see that hard leg training. Your legs are looking bigger and bigger. That's very good. @Wookie
Week 20 Day 1 — Daily Log
Fasted Body Weight: 106.8kg(+0.8kg)
Blood Pressure: 108/69
Steps: 4,707
Resting HR: 80 bpm
Fasted BG: 4.8
Notes:
Tracking fasted blood glucose levels now while HGH is increased. We expect weight to jump a bit.
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 3050 kcal
Actual Macros: C: 374g | P: 259g | F: 75g
Fibre: 22g
Notes:
I get 3207 cals from those macros. My fitness pal dosnt appear to always be accurate
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details:
RHS Delt 27gx13mm
Peptides & Regenerative:
HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2mg Monday (SubQ)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)
Nebivolo – 5mg AM (HeliosLabs)
---
HGH up to 10IU now
50mg anadrol PWO training days
Fasted BG to be monitored daily
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 6h 29m Poor score of 59.
Id agree with these points, was at least 3 wake ups for a leak.
Hydration: 4L water + electrolytes
Big focus on monitoring my sodium and potassium intake with the increased HGH amd Anadrol added. So far so good
---
Session Type: Legs
Warm-Up: Quad streatches and trigger ball work in the VMO area
Main Lifts:
Leg Extension:
50kg x 20, 20, 20, 20, 20
Hack Squat:
40kg x 15, 15, 15
Laying Leg Curl:
30kg x 20, 20, 20
Straight Leg Deadlift:
70kg x 10, 10
Standing Calf Raise (Smith Machine):
140kg x 14, 14, 13
Seated Calf Raise (Seated Leg press):
100kg x 20, 20, 20
Accessories:
Banded Pallof Press Rotation:
Black Band x 10, 10 each side
Plank
2 x 1min
Cardio:
15min Treadmill @ 12deg 5km/h
---
Pre-workout
2 scoop Warrior King ( New ultra stim)
2g salt
50mg Anadrol
600mg Alpha-GPC
25mg Slupp
10mg Methylene Blue
800mg Beetroot Extract
---
Training Notes:
Due to the right knee/vmo issue today was about lighter weight and higher reps. Of all the exercises i could really only feel it on the hack Squats but not as much as I normally have. Really hot and sweaty session today. The new pre-workout was ok, ill try again tomorrow during the upper day. Was actually happy with the workout without the slight changes. Could feel a slight back pump on the deads, which im guessing is the Anadrol. Just will have to make sure my electrolytes and sodium/potassium are on point.
Energy/motivation:
At a good level, things are good.
Coaching adjustments:
As mentioned,
HGH increased to 10IU
Anadrol added on training days as a PWO
Miscellaneous thoughts:
Must by adjusting to the hgh, hands/forarms are not as sore/cramped in the mornings.
Quality update brother. Love the training notes. Hope the knee is still improving
Week 20 Day 1 — Daily Log
Fasted Body Weight: 106.8kg(+0.8kg)
Blood Pressure: 108/69
Steps: 4,707
Resting HR: 80 bpm
Fasted BG: 4.8
Notes:
Tracking fasted blood glucose levels now while HGH is increased. We expect weight to jump a bit.
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 3050 kcal
Actual Macros: C: 374g | P: 259g | F: 75g
Fibre: 22g
Notes:
I get 3207 cals from those macros. My fitness pal dosnt appear to always be accurate
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details:
RHS Delt 27gx13mm
Peptides & Regenerative:
HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2mg Monday (SubQ)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)
Nebivolo – 5mg AM (HeliosLabs)
---
HGH up to 10IU now
50mg anadrol PWO training days
Fasted BG to be monitored daily
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 6h 29m Poor score of 59.
Id agree with these points, was at least 3 wake ups for a leak.
Hydration: 4L water + electrolytes
Big focus on monitoring my sodium and potassium intake with the increased HGH amd Anadrol added. So far so good
---
Session Type: Legs
Warm-Up: Quad streatches and trigger ball work in the VMO area
Main Lifts:
Leg Extension:
50kg x 20, 20, 20, 20, 20
Hack Squat:
40kg x 15, 15, 15
Laying Leg Curl:
30kg x 20, 20, 20
Straight Leg Deadlift:
70kg x 10, 10
Standing Calf Raise (Smith Machine):
140kg x 14, 14, 13
Seated Calf Raise (Seated Leg press):
100kg x 20, 20, 20
Accessories:
Banded Pallof Press Rotation:
Black Band x 10, 10 each side
Plank
2 x 1min
Cardio:
15min Treadmill @ 12deg 5km/h
---
Pre-workout
2 scoop Warrior King ( New ultra stim)
2g salt
50mg Anadrol
600mg Alpha-GPC
25mg Slupp
10mg Methylene Blue
800mg Beetroot Extract
---
Training Notes:
Due to the right knee/vmo issue today was about lighter weight and higher reps. Of all the exercises i could really only feel it on the hack Squats but not as much as I normally have. Really hot and sweaty session today. The new pre-workout was ok, ill try again tomorrow during the upper day. Was actually happy with the workout without the slight changes. Could feel a slight back pump on the deads, which im guessing is the Anadrol. Just will have to make sure my electrolytes and sodium/potassium are on point.
Energy/motivation:
At a good level, things are good.
Coaching adjustments:
As mentioned,
HGH increased to 10IU
Anadrol added on training days as a PWO
Miscellaneous thoughts:
Must by adjusting to the hgh, hands/forarms are not as sore/cramped in the mornings.
CheersFull on pumped in the pics
I dont think its an injury luckily, since doing pec streatches and trigger ball work into the pec minor ive noticed a lessening of pain/symptom. Its still there but not as much, the trick now is to not push it for a few more weeks while I keep releasing it.ripped abs there
Appreciate it brother
After talking to coach we decided to have 3 days off Friday, Saturday and Sunday which also helps with bloods i had done Monday morning .
Thank you mate
Yes, that elusive good sleep
im trying my best. It has gotten slightly better recently. That is the plan for the next 4-6 weeks, hgh increased to 10IU and 50mg anadrol on training days.
Thanks mate
, the legs are finally starting to grow.Cheers mateQuality update brother. Love the training notes. Hope the knee is still improving
, the leg is getting better. Talking to to one of the boys on another platform he seems to think its overactive quads. So its just a matter of balancing it and training out. I think for the next few leg/lower days ill stick to lower weights higher reps and on some exercises not do any quad work on the right leg.
Oooffft 10iu gh incoming. This brother tying to morph his genetics lol.
Week 20 Day 1 — Daily Log
Fasted Body Weight: 106.8kg(+0.8kg)
Blood Pressure: 108/69
Steps: 4,707
Resting HR: 80 bpm
Fasted BG: 4.8
Notes:
Tracking fasted blood glucose levels now while HGH is increased. We expect weight to jump a bit.
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 3050 kcal
Actual Macros: C: 374g | P: 259g | F: 75g
Fibre: 22g
Notes:
I get 3207 cals from those macros. My fitness pal dosnt appear to always be accurate
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details:
RHS Delt 27gx13mm
Peptides & Regenerative:
HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2mg Monday (SubQ)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)
Nebivolo – 5mg AM (HeliosLabs)
---
HGH up to 10IU now
50mg anadrol PWO training days
Fasted BG to be monitored daily
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 6h 29m Poor score of 59.
Id agree with these points, was at least 3 wake ups for a leak.
Hydration: 4L water + electrolytes
Big focus on monitoring my sodium and potassium intake with the increased HGH amd Anadrol added. So far so good
---
Session Type: Legs
Warm-Up: Quad streatches and trigger ball work in the VMO area
Main Lifts:
Leg Extension:
50kg x 20, 20, 20, 20, 20
Hack Squat:
40kg x 15, 15, 15
Laying Leg Curl:
30kg x 20, 20, 20
Straight Leg Deadlift:
70kg x 10, 10
Standing Calf Raise (Smith Machine):
140kg x 14, 14, 13
Seated Calf Raise (Seated Leg press):
100kg x 20, 20, 20
Accessories:
Banded Pallof Press Rotation:
Black Band x 10, 10 each side
Plank
2 x 1min
Cardio:
15min Treadmill @ 12deg 5km/h
---
Pre-workout
2 scoop Warrior King ( New ultra stim)
2g salt
50mg Anadrol
600mg Alpha-GPC
25mg Slupp
10mg Methylene Blue
800mg Beetroot Extract
---
Training Notes:
Due to the right knee/vmo issue today was about lighter weight and higher reps. Of all the exercises i could really only feel it on the hack Squats but not as much as I normally have. Really hot and sweaty session today. The new pre-workout was ok, ill try again tomorrow during the upper day. Was actually happy with the workout without the slight changes. Could feel a slight back pump on the deads, which im guessing is the Anadrol. Just will have to make sure my electrolytes and sodium/potassium are on point.
Energy/motivation:
At a good level, things are good.
Coaching adjustments:
As mentioned,
HGH increased to 10IU
Anadrol added on training days as a PWO
Miscellaneous thoughts:
Must by adjusting to the hgh, hands/forarms are not as sore/cramped in the mornings.
not injury is good
Trying to morph
i haven't noticed to much but am only taking 50mg to try help with the multiple wake ups i get at night needing a leak. Some nights I dont get up so I guess it is having a postive effect at times.
10th February Nutrition PEDs & Peptides Side Effects & Adjustments: Support Supplements: Recovery & Health: Training: Notes:
looking buff and pumped
Week 20 Day 2 — Daily Log
Fasted Body Weight: 106.7kg(-0.1kg)
Blood Pressure: 109/71
Steps: 8,886
Resting HR: 78 bpm
Fasted BG: 5.4
Notes:
Health metrics are good, slight rise in BG but still in range.
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2937 kcal
Actual Macros: C: 323g | P: 254g | F: 63g
Fibre: 27g
Notes:
Tracking well here
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details:
LHS Delt 27gx13mm
Peptides & Regenerative:
HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2mg Monday (SubQ)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)
Nebivolo – 5mg AM (HeliosLabs)
---
No new adjustments yet, just waiting on blood results.
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 7h 29m 57 Poor
It felt a bit restless last night, but overall time is increasing so thats still a bit of a win.
Hydration: 4 L water + electrolytes
Another good day tracking sodium and potassium
4,956mg sodium
4,252mg potassium
---
Session Type: Upper
Warm-Up: Banded 7's, pec streatches and trigger ball work
Main Lifts:
DB Bench Press:
90kg x 10, 10, 8
Machine Chest Fly:
40kg x 10, 10, 9
Lat Pulldown:
80kg x 10, 10, 9
Seated V-Grip Row:
100kg x 8, 8, 7
Seated DB Shoulder Press:
60kg x 10, 10, 8
Tricep Rope Pushdown:
41.25kg x 8, 7, 7
Bicep Curl Cable:
43.75kg x 10, 9, 8
Accessories:
Decline Sit Up:
BW x 30, 30
TVA Drills
BW x 20, 20 each side
Cardio:
Treadmill 15mins 12deg 5km/h
---
Pre-workout
1 scoop Warrior
1 scoop Warrior King
2g Salt
600mg Alpha-GPC
25mg x 3 Slup
800mg Beetroot Extract
50mg Anadrol
---
Training Notes:
Today was a good day, no signs of tiredness or weakness like last week. The arm felt good in all movements except shoulder press, I could feel the twinge more in getting the DB up to position than the actual exercise. Overall im happy with how its progressing.
Trained with my wife again today, she hasnt been able to make it the last few days due to work. It was good working in with and pushing her on the last few sets, even spotting so she could grind a few more reps out. We both spent some time at the start stretching our pecs and using the trigger ball as she has been complaining about the left side hurting.
Energy/motivation:
Coaching adjustments:
Repetitive but ill keep saying it for this week.
- HGH up to 10IU
- Anadrol added PWO on training days.
Miscellaneous thoughts:
Still waiting on blood results, will be interesting to see what my E2 comes back at from the last change.
bros legs are funThanks mate
sounds like a good plan
Sleep is crucial. It's when your body repairs itself.Yes, that elusive good sleep
Great update legend. Love that the wife is still pushing on. Great workout you had and the shoulder seems to be improving. Going great brother
Week 20 Day 2 — Daily Log
Fasted Body Weight: 106.7kg(-0.1kg)
Blood Pressure: 109/71
Steps: 8,886
Resting HR: 78 bpm
Fasted BG: 5.4
Notes:
Health metrics are good, slight rise in BG but still in range.
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2937 kcal
Actual Macros: C: 323g | P: 254g | F: 63g
Fibre: 27g
Notes:
Tracking well here
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details:
LHS Delt 27gx13mm
Peptides & Regenerative:
HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2mg Monday (SubQ)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)
Nebivolo – 5mg AM (HeliosLabs)
---
No new adjustments yet, just waiting on blood results.
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 7h 29m 57 Poor
It felt a bit restless last night, but overall time is increasing so thats still a bit of a win.
Hydration: 4 L water + electrolytes
Another good day tracking sodium and potassium
4,956mg sodium
4,252mg potassium
---
Session Type: Upper
Warm-Up: Banded 7's, pec streatches and trigger ball work
Main Lifts:
DB Bench Press:
90kg x 10, 10, 8
Machine Chest Fly:
40kg x 10, 10, 9
Lat Pulldown:
80kg x 10, 10, 9
Seated V-Grip Row:
100kg x 8, 8, 7
Seated DB Shoulder Press:
60kg x 10, 10, 8
Tricep Rope Pushdown:
41.25kg x 8, 7, 7
Bicep Curl Cable:
43.75kg x 10, 9, 8
Accessories:
Decline Sit Up:
BW x 30, 30
TVA Drills
BW x 20, 20 each side
Cardio:
Treadmill 15mins 12deg 5km/h
---
Pre-workout
1 scoop Warrior
1 scoop Warrior King
2g Salt
600mg Alpha-GPC
25mg x 3 Slup
800mg Beetroot Extract
50mg Anadrol
---
Training Notes:
Today was a good day, no signs of tiredness or weakness like last week. The arm felt good in all movements except shoulder press, I could feel the twinge more in getting the DB up to position than the actual exercise. Overall im happy with how its progressing.
Trained with my wife again today, she hasnt been able to make it the last few days due to work. It was good working in with and pushing her on the last few sets, even spotting so she could grind a few more reps out. We both spent some time at the start stretching our pecs and using the trigger ball as she has been complaining about the left side hurting.
Energy/motivation:
Coaching adjustments:
Repetitive but ill keep saying it for this week.
- HGH up to 10IU
- Anadrol added PWO on training days.
Miscellaneous thoughts:
Still waiting on blood results, will be interesting to see what my E2 comes back at from the last change.
@Wookie Great update bro! Very lean!
---
Starting Weight: 105.3g
Current Weight: 106kg (+1kg)
Estimated Body Fat: ~12-13%
Average Sleep: ~ 7hrs 12m/night(+47mins)
Average Steps: ~ 8,163per day
Average Resting HR: 78bpm(+4bpm)
Average High HR: 123bpm(+8bpm)
BP (avg): ~109/68
Measurements:
Attach
---
Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: 2,932 kcal
Average Macros: C 323 g | P 268 g | F 66 g
Fibre: ~ 28g
Hydration: 4 L daily + electrolytes
Notes:
Much better week for food adherence, definite uptick in carbs but still a little more to go. Admittedly the only low day was yesterday and was a non training say
---
Sleep:
Average 7hrs 12mins, I feel overall its been a better week for sleep. I think its related to the increased HGH
Digestion:
Still no change here.
Energy:
Energy has been good all week, do get some bouts of drowsiness if I chill on the couch around Midday sometimes.
Weight:
1kg increase, we expect this to increase over the next 4-6 weeks with the anadrol and increased HGH. Have put a cap at 110kg for now and will play it by ear from there. As we all know alot of the weight will be water not fat so will be temporary.
Injuries:
Right arm niggle is ongoing, but appears to be getting better. From what I have noticed this week is less discomfort in most movements. Havnt tried an Incline movement yet as that was i guess the most painful. Will give it a few more weeks of stretching and trigger ball work.
The knee issue is still ongoing but also seems to be a bit better. Any movements on leg/lower days im just trying not to use the right leg on quadd movements where possible.
Hydration:
5L + electrolytes per day
Water has been increased back to 5L a day
Bloods:
Going for bloods tomorrow , am also monitoring blood glucose levels now with the increased GH. Todays fasted reading was 4.0
Training:
A very good week of training overall, another couple days of "weak" feeling but maybe its just CNS fatigue as its decent loading. I have had 3 days off training for bloods but it also times well for a break.
Conclusion:
Week 19 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep
A good week of training and nutrition, really looking forward to this push knowing that there will be the possibility of some negatives to health. Hence the bloodwork tomorrow before I start the anadrol so we have some good Baseline data on the health markers.
Highlights:
- The same as last week
- Strong week of training
- Sleep is still showing signs of improvement
Improvement opportunities:
- Same as last week
- Focus on hitting target calories
- Working around the niggles to maintain optimal training load.
Next Week:
- Focus on the electrolyte/sodium/potassium intake with the increased GH
---
11th February Nutrition PEDs & Peptides Side Effects & Adjustments: Support Supplements: Recovery & Health: who knows. Its always a mystery as to what impacts my sleep Training: Notes:. Got a really good sweat up again during the exercises .
12th February Nutrition PEDs & Peptides Side Effects & Adjustments: Support Supplements: Recovery & Health: Training: Notes:
Holy crap bro, just an absolute flood of info in the last couple of posts.
Week 20 Day 4 — Daily Log
Fasted Body Weight: 108.5kg(+0.7kg)
Blood Pressure: 116/67
Steps: 10,939
Resting HR: 80bpm
Fasted BG: 4.8
Notes:
Expected to see weight jump a bit from the increased GH and added Anadrol, especially in the first week.
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 3063 kcal
Actual Macros: C: 384g | P: 244g | F: 59g
Fibre: 26g
Notes:
A big focus now is getting adequate fats for my HDL and Cholesterol levels
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 800mg - 114mg (0.46mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.87mL Daily
Anadrol – 50mg PWO Training days
Injection Details:
RHS Glute 27gx13mm
Peptides & Regenerative:
HGH – 10 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2mg Monday (SubQ)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
5ammino1 – 2.5mg M-F (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)
Nebivolo – 5mg AM (HeliosLabs)
---
Testosterone increased another 100mg
HGH up to 10IU
50mg Anadrol PWO
5amino1 added on 2.5mg Daily
Fish Oil increased to help with the HDL numbers
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
PQQ
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 7h 20m poor 59
Hours are up, not much else i can do
Hydration: 5L water + electrolytes
Sodium: 5,042mg
Potassium: 4,699mg
---
Session Type: Push
Warm-Up: Pec stretches and trigger ball work followed by Banded 7's
Main Lifts:
DB Incline Bench Press:
90kg x 10, 8, 6
BB Bench Press:
100kg x 5
120kg x 1
130kg x 1
DB Chest Fly:
40kg x 12, 10, 9
Lateral Raise:
25kg x 12, 12, 10
Upright Row Cable:
43.75kg x 12, 10, 8
Tricep Pushdown:
48.75kg x 10, 8, 8
Single Arm Tri Extension Cable:
16.25kg x 10, 10, 8 each side
Accessories:
TVA Drills:
BW x 20, 20, 20 each side
Russian Twists:
9kg x 20, 20 each side
Cardio:
Treadmill 15mins 12deg 5km/h
---
Pre-workout - 15min prior
2 scoop Warrior King
1 scoop Night Warrior
2g salt
60min prior
600mg Alpha-GPC
50mg Anadrol
25mg Slupp
800mg Beetroot Extract
10mg Methylene Blue
10mg Cialis
PWO Meal - 90min prior
60g rice bubbles
60g protein powder
75g banana
10g honey
2g salt
1 cup almond milk
---
Training Notes:
First time trying incline DB Bench Press in awhile due to to arm issues. I couldn't really feel it much which is a good sign. Ill keep stretching the Pec and Bicep amd get the trigger ball into mainly the pec minor.
Sweat dripping everywhere today, in all honesty it actually was a really good work out. Starting to notice the anadrol now, really looking forward to the next few weeks.
Energy/motivation:
Wicked
Coaching adjustments:
As mentioned test had gone up another 100mg to help try lift the E2 some more.
Miscellaneous thoughts:
Starting to notice a little indigestion/heartburn not sure if its due to increased fish oil tablets or the amount of carbs im having as a PWO meal.
Cheers bro,Holy crap bro, just an absolute flood of info in the last couple of posts.
Training looks great, strong lifts lots of variety. Hope the missus is still enjoying it. Food intake is still really steady and consistent.
Looking fantastic in the pics bro.
Agree with your entire take on your blood results. You have that well in hand brother.
Lovin' the log legend it
hence the double post
huge lifts you're killing it
Week 20 Day 4 — Daily Log
Fasted Body Weight: 108.5kg(+0.7kg)
Blood Pressure: 116/67
Steps: 10,939
Resting HR: 80bpm
Fasted BG: 4.8
Notes:
Expected to see weight jump a bit from the increased GH and added Anadrol, especially in the first week.
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 3063 kcal
Actual Macros: C: 384g | P: 244g | F: 59g
Fibre: 26g
Notes:
A big focus now is getting adequate fats for my HDL and Cholesterol levels
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 800mg - 114mg (0.46mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.87mL Daily
Anadrol – 50mg PWO Training days
Injection Details:
RHS Glute 27gx13mm
Peptides & Regenerative:
HGH – 10 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2mg Monday (SubQ)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
5ammino1 – 2.5mg M-F (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)
Nebivolo – 5mg AM (HeliosLabs)
---
Testosterone increased another 100mg
HGH up to 10IU
50mg Anadrol PWO
5amino1 added on 2.5mg Daily
Fish Oil increased to help with the HDL numbers
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
PQQ
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 7h 20m poor 59
Hours are up, not much else i can do
Hydration: 5L water + electrolytes
Sodium: 5,042mg
Potassium: 4,699mg
---
Session Type: Push
Warm-Up: Pec stretches and trigger ball work followed by Banded 7's
Main Lifts:
DB Incline Bench Press:
90kg x 10, 8, 6
BB Bench Press:
100kg x 5
120kg x 1
130kg x 1
DB Chest Fly:
40kg x 12, 10, 9
Lateral Raise:
25kg x 12, 12, 10
Upright Row Cable:
43.75kg x 12, 10, 8
Tricep Pushdown:
48.75kg x 10, 8, 8
Single Arm Tri Extension Cable:
16.25kg x 10, 10, 8 each side
Accessories:
TVA Drills:
BW x 20, 20, 20 each side
Russian Twists:
9kg x 20, 20 each side
Cardio:
Treadmill 15mins 12deg 5km/h
---
Pre-workout - 15min prior
2 scoop Warrior King
1 scoop Night Warrior
2g salt
60min prior
600mg Alpha-GPC
50mg Anadrol
25mg Slupp
800mg Beetroot Extract
10mg Methylene Blue
10mg Cialis
PWO Meal - 90min prior
60g rice bubbles
60g protein powder
75g banana
10g honey
2g salt
1 cup almond milk
---
Training Notes:
First time trying incline DB Bench Press in awhile due to to arm issues. I couldn't really feel it much which is a good sign. Ill keep stretching the Pec and Bicep amd get the trigger ball into mainly the pec minor.
Sweat dripping everywhere today, in all honesty it actually was a really good work out. Starting to notice the anadrol now, really looking forward to the next few weeks.
Energy/motivation:
Wicked
Coaching adjustments:
As mentioned test had gone up another 100mg to help try lift the E2 some more.
Miscellaneous thoughts:
Starting to notice a little indigestion/heartburn not sure if its due to increased fish oil tablets or the amount of carbs im having as a PWO meal.
but db bench alright now right?
bloods look good
Week 20 Day 3 — Daily Log
Fasted Body Weight: 107.8kg(+1.1kg)
Blood Pressure: 107/70
Steps: 7,331
Resting HR: 76 bpm
Fasted BG: 4.6
Notes:
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 3081 kcal
Actual Macros: C: 318g | P: 264g | F: 78g
Fibre: 19
Notes:
I did over indulge last night on some fresh grapes and a toasted chicken and cheese sandwich one of the kids couldn't eat.
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details:
LHS Quad 27gx13mm
Peptides & Regenerative:
HGH – 10 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2mg Monday (SubQ)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
5ammino1 – 2.5mg M-F (SubQ) @HeliosLabs
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)
Nebivolo – 5mg AM (HeliosLabs)
---
Injectable 5ammino1 added in at 2.5mg M-F
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 6h 38m Fair quality rating of 70
It felt like a good sleep with only 1 wake up at about 4am for a leak. I did sleep with an extra pillow, was that the cause for better sleep
Hydration: 4 L water + electrolytes
Sodium - 5,269
Potassium - 4,678
---
Session Type: Lower
Warm-Up: Trigger ball work on the VMO and stretching
Main Lifts:
Seated Leg Curl:
75kg x 10, 10, 9
DB Walking Lunges:
Pair 27.5kg x 10, 9, 9 each side
Leg Extension:
100kg x 10, 10
Weighted Back Extension:
10kg x 20, 20, 20
Hip Abduction:
70kg x 10, 10, 9
Hip Adduction:
55kg x 9, 6, 5
Standing Calf Raises:
25kg x 17, 17, 17, 16 each side
Accessories:
Russian Twists:
7kg x 20, 20 each side
Oblique Crunch:
BW x 30, 30 each side
Cardio:
Treadmill 15mins 12deg 5km/h
---
Pre-workout
2 scoop Warrior King
2g Heart Salt
50mg Anadrol
600mg Alpha-GPC
10mg Methylene Blue
Slupp 25mg x 3 a day
---
Training Notes:
Another really good session training with my wife. I believe i can start to feel the anadrol kicking in strength wise. This is going to be a very good push up. Minimised quad movements set wise and focused more on hamstring and glutes.
Could start to feel a slight cramp in lower back while doing back extensions. The right knee was a little tender on the walking lunges but nothing like it has been. So that suggests to me its on the mend, finally
Energy/motivation:
Not an issue
Coaching adjustments:
From blood results coach wants to increase test by another 100mg, try get E2 higher
Miscellaneous thoughts:
Blood results back and for 20 weeks into a push/growth phase, everything is looking really good. Need to focus on my low HDL and cholesterol by increasing fats. Now I think on it they are usually under target. So that will be my focus for a bit.
HOMA IR results are at 0.78 which is extraordinary and is reflective of a lot of factors in my stack.
very nice i do think you can bump test too
Cheers, it seemed to be ok, first time doing Incline movements for over a month and ot to bad. Ill keep working the pec and bi as its not completely 100% but its definitely improvinghuge lifts you're killing it
bloods look good
growth phase is on! @Wookie
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @codezz
lets get this 
Looking nice and lean brother, fish oil gave me a bit of heartburn too and if your lowish e2 it can also relax your LES
Week 20 Day 4 — Daily Log
Fasted Body Weight: 108.5kg(+0.7kg)
Blood Pressure: 116/67
Steps: 10,939
Resting HR: 80bpm
Fasted BG: 4.8
Notes:
Expected to see weight jump a bit from the increased GH and added Anadrol, especially in the first week.
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 3063 kcal
Actual Macros: C: 384g | P: 244g | F: 59g
Fibre: 26g
Notes:
A big focus now is getting adequate fats for my HDL and Cholesterol levels
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 800mg - 114mg (0.46mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.87mL Daily
Anadrol – 50mg PWO Training days
Injection Details:
RHS Glute 27gx13mm
Peptides & Regenerative:
HGH – 10 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2mg Monday (SubQ)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
5ammino1 – 2.5mg M-F (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)
Nebivolo – 5mg AM (HeliosLabs)
---
Testosterone increased another 100mg
HGH up to 10IU
50mg Anadrol PWO
5amino1 added on 2.5mg Daily
Fish Oil increased to help with the HDL numbers
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
PQQ
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 7h 20m poor 59
Hours are up, not much else i can do
Hydration: 5L water + electrolytes
Sodium: 5,042mg
Potassium: 4,699mg
---
Session Type: Push
Warm-Up: Pec stretches and trigger ball work followed by Banded 7's
Main Lifts:
DB Incline Bench Press:
90kg x 10, 8, 6
BB Bench Press:
100kg x 5
120kg x 1
130kg x 1
DB Chest Fly:
40kg x 12, 10, 9
Lateral Raise:
25kg x 12, 12, 10
Upright Row Cable:
43.75kg x 12, 10, 8
Tricep Pushdown:
48.75kg x 10, 8, 8
Single Arm Tri Extension Cable:
16.25kg x 10, 10, 8 each side
Accessories:
TVA Drills:
BW x 20, 20, 20 each side
Russian Twists:
9kg x 20, 20 each side
Cardio:
Treadmill 15mins 12deg 5km/h
---
Pre-workout - 15min prior
2 scoop Warrior King
1 scoop Night Warrior
2g salt
60min prior
600mg Alpha-GPC
50mg Anadrol
25mg Slupp
800mg Beetroot Extract
10mg Methylene Blue
10mg Cialis
PWO Meal - 90min prior
60g rice bubbles
60g protein powder
75g banana
10g honey
2g salt
1 cup almond milk
---
Training Notes:
First time trying incline DB Bench Press in awhile due to to arm issues. I couldn't really feel it much which is a good sign. Ill keep stretching the Pec and Bicep amd get the trigger ball into mainly the pec minor.
Sweat dripping everywhere today, in all honesty it actually was a really good work out. Starting to notice the anadrol now, really looking forward to the next few weeks.
Energy/motivation:
Wicked
Coaching adjustments:
As mentioned test had gone up another 100mg to help try lift the E2 some more.
Miscellaneous thoughts:
Starting to notice a little indigestion/heartburn not sure if its due to increased fish oil tablets or the amount of carbs im having as a PWO meal.
Looking amazing @Wookie killing it, food looks the goods too
Week 20 Day 4 — Daily Log
Fasted Body Weight: 108.5kg(+0.7kg)
Blood Pressure: 116/67
Steps: 10,939
Resting HR: 80bpm
Fasted BG: 4.8
Notes:
Expected to see weight jump a bit from the increased GH and added Anadrol, especially in the first week.
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 3063 kcal
Actual Macros: C: 384g | P: 244g | F: 59g
Fibre: 26g
Notes:
A big focus now is getting adequate fats for my HDL and Cholesterol levels
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 800mg - 114mg (0.46mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.87mL Daily
Anadrol – 50mg PWO Training days
Injection Details:
RHS Glute 27gx13mm
Peptides & Regenerative:
HGH – 10 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2mg Monday (SubQ)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
5ammino1 – 2.5mg M-F (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)
Nebivolo – 5mg AM (HeliosLabs)
---
Testosterone increased another 100mg
HGH up to 10IU
50mg Anadrol PWO
5amino1 added on 2.5mg Daily
Fish Oil increased to help with the HDL numbers
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
PQQ
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 7h 20m poor 59
Hours are up, not much else i can do
Hydration: 5L water + electrolytes
Sodium: 5,042mg
Potassium: 4,699mg
---
Session Type: Push
Warm-Up: Pec stretches and trigger ball work followed by Banded 7's
Main Lifts:
DB Incline Bench Press:
90kg x 10, 8, 6
BB Bench Press:
100kg x 5
120kg x 1
130kg x 1
DB Chest Fly:
40kg x 12, 10, 9
Lateral Raise:
25kg x 12, 12, 10
Upright Row Cable:
43.75kg x 12, 10, 8
Tricep Pushdown:
48.75kg x 10, 8, 8
Single Arm Tri Extension Cable:
16.25kg x 10, 10, 8 each side
Accessories:
TVA Drills:
BW x 20, 20, 20 each side
Russian Twists:
9kg x 20, 20 each side
Cardio:
Treadmill 15mins 12deg 5km/h
---
Pre-workout - 15min prior
2 scoop Warrior King
1 scoop Night Warrior
2g salt
60min prior
600mg Alpha-GPC
50mg Anadrol
25mg Slupp
800mg Beetroot Extract
10mg Methylene Blue
10mg Cialis
PWO Meal - 90min prior
60g rice bubbles
60g protein powder
75g banana
10g honey
2g salt
1 cup almond milk
---
Training Notes:
First time trying incline DB Bench Press in awhile due to to arm issues. I couldn't really feel it much which is a good sign. Ill keep stretching the Pec and Bicep amd get the trigger ball into mainly the pec minor.
Sweat dripping everywhere today, in all honesty it actually was a really good work out. Starting to notice the anadrol now, really looking forward to the next few weeks.
Energy/motivation:
Wicked
Coaching adjustments:
As mentioned test had gone up another 100mg to help try lift the E2 some more.
Miscellaneous thoughts:
Starting to notice a little indigestion/heartburn not sure if its due to increased fish oil tablets or the amount of carbs im having as a PWO meal.
Week 20 Day 3 — Daily Log
Fasted Body Weight: 107.8kg(+1.1kg)
Blood Pressure: 107/70
Steps: 7,331
Resting HR: 76 bpm
Fasted BG: 4.6
Notes:
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 3081 kcal
Actual Macros: C: 318g | P: 264g | F: 78g
Fibre: 19
Notes:
I did over indulge last night on some fresh grapes and a toasted chicken and cheese sandwich one of the kids couldn't eat.
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily
Injection Details:
LHS Quad 27gx13mm
Peptides & Regenerative:
HGH – 10 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2mg Monday (SubQ)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
5ammino1 – 2.5mg M-F (SubQ) @HeliosLabs
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)
Nebivolo – 5mg AM (HeliosLabs)
---
Injectable 5ammino1 added in at 2.5mg M-F
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 6h 38m Fair quality rating of 70
It felt like a good sleep with only 1 wake up at about 4am for a leak. I did sleep with an extra pillow, was that the cause for better sleep
Hydration: 4 L water + electrolytes
Sodium - 5,269
Potassium - 4,678
---
Session Type: Lower
Warm-Up: Trigger ball work on the VMO and stretching
Main Lifts:
Seated Leg Curl:
75kg x 10, 10, 9
DB Walking Lunges:
Pair 27.5kg x 10, 9, 9 each side
Leg Extension:
100kg x 10, 10
Weighted Back Extension:
10kg x 20, 20, 20
Hip Abduction:
70kg x 10, 10, 9
Hip Adduction:
55kg x 9, 6, 5
Standing Calf Raises:
25kg x 17, 17, 17, 16 each side
Accessories:
Russian Twists:
7kg x 20, 20 each side
Oblique Crunch:
BW x 30, 30 each side
Cardio:
Treadmill 15mins 12deg 5km/h
---
Pre-workout
2 scoop Warrior King
2g Heart Salt
50mg Anadrol
600mg Alpha-GPC
10mg Methylene Blue
Slupp 25mg x 3 a day
---
Training Notes:
Another really good session training with my wife. I believe i can start to feel the anadrol kicking in strength wise. This is going to be a very good push up. Minimised quad movements set wise and focused more on hamstring and glutes.
Could start to feel a slight cramp in lower back while doing back extensions. The right knee was a little tender on the walking lunges but nothing like it has been. So that suggests to me its on the mend, finally
Energy/motivation:
Not an issue
Coaching adjustments:
From blood results coach wants to increase test by another 100mg, try get E2 higher
Miscellaneous thoughts:
Blood results back and for 20 weeks into a push/growth phase, everything is looking really good. Need to focus on my low HDL and cholesterol by increasing fats. Now I think on it they are usually under target. So that will be my focus for a bit.
HOMA IR results are at 0.78 which is extraordinary and is reflective of a lot of factors in my stack.
Awesome two updates mate.
Week 20 Day 4 — Daily Log
Fasted Body Weight: 108.5kg(+0.7kg)
Blood Pressure: 116/67
Steps: 10,939
Resting HR: 80bpm
Fasted BG: 4.8
Notes:
Expected to see weight jump a bit from the increased GH and added Anadrol, especially in the first week.
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 3063 kcal
Actual Macros: C: 384g | P: 244g | F: 59g
Fibre: 26g
Notes:
A big focus now is getting adequate fats for my HDL and Cholesterol levels
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 800mg - 114mg (0.46mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.87mL Daily
Anadrol – 50mg PWO Training days
Injection Details:
RHS Glute 27gx13mm
Peptides & Regenerative:
HGH – 10 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2mg Monday (SubQ)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
5ammino1 – 2.5mg M-F (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)
Nebivolo – 5mg AM (HeliosLabs)
---
Testosterone increased another 100mg
HGH up to 10IU
50mg Anadrol PWO
5amino1 added on 2.5mg Daily
Fish Oil increased to help with the HDL numbers
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
PQQ
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 7h 20m poor 59
Hours are up, not much else i can do
Hydration: 5L water + electrolytes
Sodium: 5,042mg
Potassium: 4,699mg
---
Session Type: Push
Warm-Up: Pec stretches and trigger ball work followed by Banded 7's
Main Lifts:
DB Incline Bench Press:
90kg x 10, 8, 6
BB Bench Press:
100kg x 5
120kg x 1
130kg x 1
DB Chest Fly:
40kg x 12, 10, 9
Lateral Raise:
25kg x 12, 12, 10
Upright Row Cable:
43.75kg x 12, 10, 8
Tricep Pushdown:
48.75kg x 10, 8, 8
Single Arm Tri Extension Cable:
16.25kg x 10, 10, 8 each side
Accessories:
TVA Drills:
BW x 20, 20, 20 each side
Russian Twists:
9kg x 20, 20 each side
Cardio:
Treadmill 15mins 12deg 5km/h
---
Pre-workout - 15min prior
2 scoop Warrior King
1 scoop Night Warrior
2g salt
60min prior
600mg Alpha-GPC
50mg Anadrol
25mg Slupp
800mg Beetroot Extract
10mg Methylene Blue
10mg Cialis
PWO Meal - 90min prior
60g rice bubbles
60g protein powder
75g banana
10g honey
2g salt
1 cup almond milk
---
Training Notes:
First time trying incline DB Bench Press in awhile due to to arm issues. I couldn't really feel it much which is a good sign. Ill keep stretching the Pec and Bicep amd get the trigger ball into mainly the pec minor.
Sweat dripping everywhere today, in all honesty it actually was a really good work out. Starting to notice the anadrol now, really looking forward to the next few weeks.
Energy/motivation:
Wicked
Coaching adjustments:
As mentioned test had gone up another 100mg to help try lift the E2 some more.
Miscellaneous thoughts:
Starting to notice a little indigestion/heartburn not sure if its due to increased fish oil tablets or the amount of carbs im having as a PWO meal.
Thank you mate
13th February Nutrition PEDs & Peptides Side Effects & Adjustments: Support Supplements: Recovery & Health: Training: Notes: , look another good session, decent pump, lots of sweat. 
Wonder if i should drop carbs a bit on rest days or just keep shooting for gold
Love the balance you have going in your training and food intake. Everything is controlled and not allowed to slip very far. That is very pro. Clever not pushing the face pulls and the neck pain, that shit can ruin your day
Week 20 Day 5 — Daily Log
Fasted Body Weight: 109 kg(+0.5kg)
Blood Pressure: 110/71
Steps: 8,173
Resting HR: 75 bpm
Fasted BG: 4.1
Notes:
Slight BP increase possibly related to the anadrol and increased HGH. Will continue to monitor.
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories 3073 kcal
Actual Macros: C: 302g | P: 288g | F: 87g
Fibre: 31g
Notes:
Carbs a bit low, fats and protein over Target. Dont think having the fats over occasionally will matter with the current low HDL. Just as long as its not to often
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 800mg - 114mg (0.46mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.87mL Daily
Anadrol – 50mg PWO Training days
Injection Details:
LHS Glute 25gx25mm
Peptides & Regenerative:
HGH – 10 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2mg Monday (SubQ)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
5ammino1 – 2.5mg M-F (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)
Nebivolo – 5mg AM (HeliosLabs)
---
No new changes
- HGH up to 10IU
- Anadrol on training days
- 5ammino1 2.5mg M-F
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
PQQ
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 6h 13m Fair 62
Not a bad sleep, only 1 wake up that I remember. Got up earlier with the wife or would have gotten an extra hour.
Hydration: 5 L water + electrolytes
Sodium - 6,041mg
Potassium - 4,815mg
---
Session Type: Pull
Warm-Up: Pec stretches, trigger ball work. Banded 7's
Main Lifts:
Chin Up's:
BW x 10
+20kg x 5, 3, 3
Lat Pulldown Close Grip:
90kg x 10
100kg x 7, 7, 6
DB Row:
50kg x 10, 10, 10
Rear Delt Rev Fly:
30kg x 10, 8, 7
Face Pull:
Didn't do, neck is tender
Seated DB Incline Curl:
35kg x 10, 10, 10
DB Hammer Curl:
35kg x 10, 10, 10
Accessories:
Oblique Crunch:
BW x 30, 30 each side
Sit Up
BW x 20, 20
---
15min prior
Pre-workout
2 Scoop Warrior King
2g Heart Salt
60min prior
50mg Anadrol
600mg Alpha-GPC
10mg Methylene Blue
800mg Beetroot Extract
10mg Cialis
Slupp 25mg x 3 a day
90min prior
50g rice bubbles
60g whey
20g honey
2g Celtic salt
75g Banana
250mL Almond Milk
---
Training Notes:
Pull day my favourite
Strength is slowly increasing, the arm is behaving to a certain extent which is great.
I did skip Seated Face pulls as the neck os sore and I didn't want to push it to much.
Trained with my wife again, its working well and its enjoyable.
Energy/motivation:
Like I said , another good one. Really looking forward to what the increased HGH amd added Anadrol will do over the next few weeks.
Coaching adjustments:
Total Test increased 100mg to 800mg per week.
Miscellaneous thoughts:
Ive put about 4kg on this week, which would be basically fluid related but I feel pumped in a good way not bloated. Hopefully this is about it, as coach did say when I hit 110kg its cutting time....
Loving the log brother
Great log update brother
Week 20 Day 5 — Daily Log
Fasted Body Weight: 109 kg(+0.5kg)
Blood Pressure: 110/71
Steps: 8,173
Resting HR: 75 bpm
Fasted BG: 4.1
Notes:
Slight BP increase possibly related to the anadrol and increased HGH. Will continue to monitor.
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories 3073 kcal
Actual Macros: C: 302g | P: 288g | F: 87g
Fibre: 31g
Notes:
Carbs a bit low, fats and protein over Target. Dont think having the fats over occasionally will matter with the current low HDL. Just as long as its not to often
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 800mg - 114mg (0.46mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.87mL Daily
Anadrol – 50mg PWO Training days
Injection Details:
LHS Glute 25gx25mm
Peptides & Regenerative:
HGH – 10 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2mg Monday (SubQ)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
5ammino1 – 2.5mg M-F (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)
Nebivolo – 5mg AM (HeliosLabs)
---
No new changes
- HGH up to 10IU
- Anadrol on training days
- 5ammino1 2.5mg M-F
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
PQQ
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 6h 13m Fair 62
Not a bad sleep, only 1 wake up that I remember. Got up earlier with the wife or would have gotten an extra hour.
Hydration: 5 L water + electrolytes
Sodium - 6,041mg
Potassium - 4,815mg
---
Session Type: Pull
Warm-Up: Pec stretches, trigger ball work. Banded 7's
Main Lifts:
Chin Up's:
BW x 10
+20kg x 5, 3, 3
Lat Pulldown Close Grip:
90kg x 10
100kg x 7, 7, 6
DB Row:
50kg x 10, 10, 10
Rear Delt Rev Fly:
30kg x 10, 8, 7
Face Pull:
Didn't do, neck is tender
Seated DB Incline Curl:
35kg x 10, 10, 10
DB Hammer Curl:
35kg x 10, 10, 10
Accessories:
Oblique Crunch:
BW x 30, 30 each side
Sit Up
BW x 20, 20
---
15min prior
Pre-workout
2 Scoop Warrior King
2g Heart Salt
60min prior
50mg Anadrol
600mg Alpha-GPC
10mg Methylene Blue
800mg Beetroot Extract
10mg Cialis
Slupp 25mg x 3 a day
90min prior
50g rice bubbles
60g whey
20g honey
2g Celtic salt
75g Banana
250mL Almond Milk
---
Training Notes:
Pull day my favourite
Strength is slowly increasing, the arm is behaving to a certain extent which is great.
I did skip Seated Face pulls as the neck os sore and I didn't want to push it to much.
Trained with my wife again, its working well and its enjoyable.
Energy/motivation:
Like I said , another good one. Really looking forward to what the increased HGH amd added Anadrol will do over the next few weeks.
Coaching adjustments:
Total Test increased 100mg to 800mg per week.
Miscellaneous thoughts:
Ive put about 4kg on this week, which would be basically fluid related but I feel pumped in a good way not bloated. Hopefully this is about it, as coach did say when I hit 110kg its cutting time....
awesome details
if ok lets bump it
Cheerslooking buff and pumped
I do enjoy them, I think genetically they are going to take a little more work than some of the other body parts.
Thanks brotherGreat update legend. Love that the wife is still pushing on. Great workout you had and the shoulder seems to be improving. Going great brother
Appreciate it
Thank you
someone else said it could be the anadrol as well. Ill keep monitoring Cheers
Appreciate the feedbackLove the balance you have going in your training and food intake. Everything is controlled and not allowed to slip very far. That is very pro. Clever not pushing the face pulls and the neck pain, that shit can ruin your day
Yeah, get a bloody good pump. Walking around like a gorillaGreat log update brother
Nutrition and training look dialled in. 300+ Protein is elite
Arms pumped
Session looks awesome. One of my favourites also.
Bumpedif ok lets bump it
Bros, I used to hate legs when I was younger but now I love them as well.I do enjoy them, I think genetically they are going to take a little more work than some of the other body parts.
Fuk yes brotherYeah, get a bloody good pump. Walking around like a gorilla
massive. Looking awesome
Weekly Review — Gain Phase | Week 20 (Week ending 15th February) Baseline & Overview Nutrition Recovery & Health
Fabulous update to your log bro. Love the in-depth analysis you do on each and every facet of your training, diet, health markers, sleep, PEDs and supps. Credit to you and your coach for that type of dedication and commitment to the goals you want to achieve.
---
Starting Weight: 106kg
Current Weight: 107.3g (+1.2kg)
Estimated Body Fat: ~12-13%
Average Sleep: ~ 7hrs 8m/night(-4mins)
Average Steps: ~ 8,576per day(+435)
Average Resting HR: 77bpm(-1bpm)
Average High HR: 125bpm(+2bpm)
BP (avg): ~108/66
Measurements:
Attach
View attachment 183629
---
Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: 2,956 kcal
Average Macros: C 310 g | P 2259 g | F 73 g
Fibre: ~ 27g
Hydration: 4 L daily + electrolytes
Sodium: 5,385mg
Potassium: 4,110mg
Notes:
Much better week for food adherence, definite uptick in carbs again. Just keeping carbs lower on non training days
---
Sleep:
Average 7hrs 8mins, I feel overall its been a better week for sleep. Had a few results where it was scored as fair which is good.
Digestion:
Starting to notice a little heartburn at times, this could be the increased fats or the anadrol
Energy:
No change here, energy has been good all week, do get some bouts of drowsiness if I chill on the couch around Midday sometimes.
Weight:
1.2kg increase, did spike upto 108.9kg during the week. we expect this to increase over the next 4-6 weeks with the anadrol and increased HGH. Have put a cap at 110kg for now and will play it by ear from there. As we all know alot of the weight will be water not fat so will be temporary.
Injuries:
Right arm niggle is ongoing, but appears to be getting better. Was even able to do incline DB press with minimal discomfort. Will give it a few more weeks of stretching and trigger ball work.
The knee issue is still ongoing but also seems to be a lot better. Any movements on leg/lower days im just trying not to use the right leg on quad movements where possible. So no real change from last weeks recap
Hydration:
5L + electrolytes per day
Water has been increased back to 5L a day
Really focused on the sodium/potassium intake now
Bloods:
Overall we are happy with the bloods especially considering im 20 weeks deep on a decent cycle. Couple of focal points being working on the low HDL and Low cholesterol by really focusing on my fats. Testosterone has been increased another 100mg to help lift E2 levels, still waiting on LCMS results.
Training:
A very good week of training overall, can start to feel the strength from the anadrol and pumps from the increased GH. Looking forward to this week as it should kick up a gear
Conclusion:
Week 20 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep
A good week of training and nutrition, realistically my health markers are in a really good spot and has allowed me to do this push up. Really looking forward to the next 4 odd weeks.
Highlights:
- Bit repeatative but the same as last week
- Strong week of training
- Sleep is still showing signs of improvement
- Good blood results
Improvement opportunities:
- Same as last week
- Focus on hitting target calories
- Working around the niggles to maintain optimal training load.
Next Week:
- Still continue the focus on the electrolyte/sodium/potassium intake with the increased GH
---
Nice brother and staying productive and tight. Solid work, what was e2 lcms on last test?
---
Starting Weight: 106kg
Current Weight: 107.3g (+1.2kg)
Estimated Body Fat: ~12-13%
Average Sleep: ~ 7hrs 8m/night(-4mins)
Average Steps: ~ 8,576per day(+435)
Average Resting HR: 77bpm(-1bpm)
Average High HR: 125bpm(+2bpm)
BP (avg): ~108/66
Measurements:
Attach
View attachment 183629
---
Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: 2,956 kcal
Average Macros: C 310 g | P 2259 g | F 73 g
Fibre: ~ 27g
Hydration: 4 L daily + electrolytes
Sodium: 5,385mg
Potassium: 4,110mg
Notes:
Much better week for food adherence, definite uptick in carbs again. Just keeping carbs lower on non training days
---
Sleep:
Average 7hrs 8mins, I feel overall its been a better week for sleep. Had a few results where it was scored as fair which is good.
Digestion:
Starting to notice a little heartburn at times, this could be the increased fats or the anadrol
Energy:
No change here, energy has been good all week, do get some bouts of drowsiness if I chill on the couch around Midday sometimes.
Weight:
1.2kg increase, did spike upto 108.9kg during the week. we expect this to increase over the next 4-6 weeks with the anadrol and increased HGH. Have put a cap at 110kg for now and will play it by ear from there. As we all know alot of the weight will be water not fat so will be temporary.
Injuries:
Right arm niggle is ongoing, but appears to be getting better. Was even able to do incline DB press with minimal discomfort. Will give it a few more weeks of stretching and trigger ball work.
The knee issue is still ongoing but also seems to be a lot better. Any movements on leg/lower days im just trying not to use the right leg on quad movements where possible. So no real change from last weeks recap
Hydration:
5L + electrolytes per day
Water has been increased back to 5L a day
Really focused on the sodium/potassium intake now
Bloods:
Overall we are happy with the bloods especially considering im 20 weeks deep on a decent cycle. Couple of focal points being working on the low HDL and Low cholesterol by really focusing on my fats. Testosterone has been increased another 100mg to help lift E2 levels, still waiting on LCMS results.
Training:
A very good week of training overall, can start to feel the strength from the anadrol and pumps from the increased GH. Looking forward to this week as it should kick up a gear
Conclusion:
Week 20 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep
A good week of training and nutrition, realistically my health markers are in a really good spot and has allowed me to do this push up. Really looking forward to the next 4 odd weeks.
Highlights:
- Bit repeatative but the same as last week
- Strong week of training
- Sleep is still showing signs of improvement
- Good blood results
Improvement opportunities:
- Same as last week
- Focus on hitting target calories
- Working around the niggles to maintain optimal training load.
Next Week:
- Still continue the focus on the electrolyte/sodium/potassium intake with the increased GH
---
Thanks mateFabulous update to your log bro. Love the in-depth analysis you do on each and every facet of your training, diet, health markers, sleep, PEDs and supps. Credit to you and your coach for that type of dedication and commitment to the goals you want to achieve.
Last lcms was 119
Love the detail bro .
---
Starting Weight: 106kg
Current Weight: 107.3g (+1.2kg)
Estimated Body Fat: ~12-13%
Average Sleep: ~ 7hrs 8m/night(-4mins)
Average Steps: ~ 8,576per day(+435)
Average Resting HR: 77bpm(-1bpm)
Average High HR: 125bpm(+2bpm)
BP (avg): ~108/66
Measurements:
Attach
View attachment 183629
---
Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: 2,956 kcal
Average Macros: C 310 g | P 2259 g | F 73 g
Fibre: ~ 27g
Hydration: 4 L daily + electrolytes
Sodium: 5,385mg
Potassium: 4,110mg
Notes:
Much better week for food adherence, definite uptick in carbs again. Just keeping carbs lower on non training days
---
Sleep:
Average 7hrs 8mins, I feel overall its been a better week for sleep. Had a few results where it was scored as fair which is good.
Digestion:
Starting to notice a little heartburn at times, this could be the increased fats or the anadrol
Energy:
No change here, energy has been good all week, do get some bouts of drowsiness if I chill on the couch around Midday sometimes.
Weight:
1.2kg increase, did spike upto 108.9kg during the week. we expect this to increase over the next 4-6 weeks with the anadrol and increased HGH. Have put a cap at 110kg for now and will play it by ear from there. As we all know alot of the weight will be water not fat so will be temporary.
Injuries:
Right arm niggle is ongoing, but appears to be getting better. Was even able to do incline DB press with minimal discomfort. Will give it a few more weeks of stretching and trigger ball work.
The knee issue is still ongoing but also seems to be a lot better. Any movements on leg/lower days im just trying not to use the right leg on quad movements where possible. So no real change from last weeks recap
Hydration:
5L + electrolytes per day
Water has been increased back to 5L a day
Really focused on the sodium/potassium intake now
Bloods:
Overall we are happy with the bloods especially considering im 20 weeks deep on a decent cycle. Couple of focal points being working on the low HDL and Low cholesterol by really focusing on my fats. Testosterone has been increased another 100mg to help lift E2 levels, still waiting on LCMS results.
Training:
A very good week of training overall, can start to feel the strength from the anadrol and pumps from the increased GH. Looking forward to this week as it should kick up a gear
Conclusion:
Week 20 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep
A good week of training and nutrition, realistically my health markers are in a really good spot and has allowed me to do this push up. Really looking forward to the next 4 odd weeks.
Highlights:
- Bit repeatative but the same as last week
- Strong week of training
- Sleep is still showing signs of improvement
- Good blood results
Improvement opportunities:
- Same as last week
- Focus on hitting target calories
- Working around the niggles to maintain optimal training load.
Next Week:
- Still continue the focus on the electrolyte/sodium/potassium intake with the increased GH
---
.
staying lean int he pics
---
Starting Weight: 106kg
Current Weight: 107.3g (+1.2kg)
Estimated Body Fat: ~12-13%
Average Sleep: ~ 7hrs 8m/night(-4mins)
Average Steps: ~ 8,576per day(+435)
Average Resting HR: 77bpm(-1bpm)
Average High HR: 125bpm(+2bpm)
BP (avg): ~108/66
Measurements:
Attach
View attachment 183629
---
Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories: 2,956 kcal
Average Macros: C 310 g | P 2259 g | F 73 g
Fibre: ~ 27g
Hydration: 4 L daily + electrolytes
Sodium: 5,385mg
Potassium: 4,110mg
Notes:
Much better week for food adherence, definite uptick in carbs again. Just keeping carbs lower on non training days
---
Sleep:
Average 7hrs 8mins, I feel overall its been a better week for sleep. Had a few results where it was scored as fair which is good.
Digestion:
Starting to notice a little heartburn at times, this could be the increased fats or the anadrol
Energy:
No change here, energy has been good all week, do get some bouts of drowsiness if I chill on the couch around Midday sometimes.
Weight:
1.2kg increase, did spike upto 108.9kg during the week. we expect this to increase over the next 4-6 weeks with the anadrol and increased HGH. Have put a cap at 110kg for now and will play it by ear from there. As we all know alot of the weight will be water not fat so will be temporary.
Injuries:
Right arm niggle is ongoing, but appears to be getting better. Was even able to do incline DB press with minimal discomfort. Will give it a few more weeks of stretching and trigger ball work.
The knee issue is still ongoing but also seems to be a lot better. Any movements on leg/lower days im just trying not to use the right leg on quad movements where possible. So no real change from last weeks recap
Hydration:
5L + electrolytes per day
Water has been increased back to 5L a day
Really focused on the sodium/potassium intake now
Bloods:
Overall we are happy with the bloods especially considering im 20 weeks deep on a decent cycle. Couple of focal points being working on the low HDL and Low cholesterol by really focusing on my fats. Testosterone has been increased another 100mg to help lift E2 levels, still waiting on LCMS results.
Training:
A very good week of training overall, can start to feel the strength from the anadrol and pumps from the increased GH. Looking forward to this week as it should kick up a gear
Conclusion:
Week 20 of the lean gain phase under the coaching of @Gains Man thanks to @UGL OZ @UGL OZ Support Rep
A good week of training and nutrition, realistically my health markers are in a really good spot and has allowed me to do this push up. Really looking forward to the next 4 odd weeks.
Highlights:
- Bit repeatative but the same as last week
- Strong week of training
- Sleep is still showing signs of improvement
- Good blood results
Improvement opportunities:
- Same as last week
- Focus on hitting target calories
- Working around the niggles to maintain optimal training load.
Next Week:
- Still continue the focus on the electrolyte/sodium/potassium intake with the increased GH
---
strong size there
16th February Nutrition PEDs & Peptides Side Effects & Adjustments: Support Supplements: Recovery & Health: Training: Notes: 108pmol/L when it was 119pmol/L with more EQ in the mix
Awesome V update bro. 210kg dead pretty much cold is unbelievable. Beast mode right there
Werk 21 Day 1 — Daily Log
Fasted Body Weight: 107.4kg(+0.2kg)
Blood Pressure: 123/74
Steps: 5,949
Resting HR: 74bpm
Fasted BG:4.8
Notes:
First time blood pressure has been this high in a very long time. Not that its really high to begin with, do have tele on hand if required. Will monitor BP over next few days before adding the tele in.
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2975 kcal
Actual Macros: C: 300g | P: 260g | F: 78g
Fibre: 39g
Notes:
Deliberately kept carbs low for non training days
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 800mg - 114mg (0.46mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.87mL Daily
Anadrol – 50mg PWO Training days
Injection Details:
RHS Lat 27gx13mm
Peptides & Regenerative:
HGH – 10 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2mg Monday (SubQ)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
5ammino1 – 2.5mg M-F (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)
Nebivolo – 5mg AM (HeliosLabs)
---
Nothing new
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
PQQ
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 5h 29m Fair score of 60
I dont know what else to say here, low hours but good sleep rating
Hydration: 6L water + electrolytes
Sodium: 5,385mg
Potassium: 4,110mg
---
Session Type: Legs
Warm-Up:
Streatches and trigger ball work
Main Lifts:
Leg Extension:
125kg x 10, 10, 9
Single Leg Press:
Left leg only
100kg x 10
120kg x 8, 7
Hack Squat:
120kg x 10, 9
160kg x 3
Laying Leg Curl:
65kg x 8, 6
Straight Leg Deadlift:
120kg x 6, 5
Deadlift:
210kg x 1
Standing Calf Raise:
140kg x 12
160kg x 12, 11
Accessories:
Banded Pallof Press Rotation:
Black Band x 10, 10 each side
Cardio:
Treadmill 10mins 12deg 5.5km/h
---
Pre-workout
15min prior
2 scoop Warrior King
1 scoop Night Warrior
2g salt
60min prior
1200mg Alpha-GPC
50mg Anadrol
25mg slu AM/100mg PWO
10mg Methylene Blue
10mg Cialis
800mg Beetroot Extract
90min Prior
80g rice bubbles
60g whey
70g banana
1 cup almond milk
1/2 cup coconut water
1g Celtic salt
1g potassium chloride
---
Training Notes:
Really good session, minimal impact from the right knee niggle. Could feel it slightly but not enough to deter training. Across the board loading was back up where it used to be. I did choose not to do single leg press with the right leg just to be cautious. For shits n giggles after the straight leg deadlift I thought to myself, wonder how much I can Deadlift?
As its been a long time since ive done it and surprisingly i was still able to pull 210kg which is close to my max from before the accident. Very happy with that result. Did notice a little lower back pump, probably from the anadrol but it didnt develop much further hopefully due to the focus im putting into my electrolytes.
Real sweaty work out and decent calorie burn, it felt good to have pushed myself like this as its been awhile with the few niggles ive been experiencing.
Energy/motivation:
Im starting to think thos title needs to change or have something else like mood maybe. Its not very often the energy or motivation would be down.
Coaching adjustments:
No new adjustments
Miscellaneous thoughts:
I have noticed the water retention/swelling hae reduced a fair bit now as the body is adjusting.
LCMS results are back and my E2 is lower than the last test ....WTF
Couldn't get any decent pics of Legs so here's some meal prep from the weekend
brother
Thanks mate, honestly it felt goodAwesome V update bro. 210kg dead pretty much cold is unbelievable. Beast mode right there
really pro meal pre
Werk 21 Day 1 — Daily Log
Fasted Body Weight: 107.4kg(+0.2kg)
Blood Pressure: 123/74
Steps: 5,949
Resting HR: 74bpm
Fasted BG:4.8
Notes:
First time blood pressure has been this high in a very long time. Not that its really high to begin with, do have tele on hand if required. Will monitor BP over next few days before adding the tele in.
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2975 kcal
Actual Macros: C: 300g | P: 260g | F: 78g
Fibre: 39g
Notes:
Deliberately kept carbs low for non training days
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 800mg - 114mg (0.46mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.87mL Daily
Anadrol – 50mg PWO Training days
Injection Details:
RHS Lat 27gx13mm
Peptides & Regenerative:
HGH – 10 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2mg Monday (SubQ)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
5ammino1 – 2.5mg M-F (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)
Nebivolo – 5mg AM (HeliosLabs)
---
Nothing new
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
PQQ
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 5h 29m Fair score of 60
I dont know what else to say here, low hours but good sleep rating
Hydration: 6L water + electrolytes
Sodium: 5,385mg
Potassium: 4,110mg
---
Session Type: Legs
Warm-Up:
Streatches and trigger ball work
Main Lifts:
Leg Extension:
125kg x 10, 10, 9
Single Leg Press:
Left leg only
100kg x 10
120kg x 8, 7
Hack Squat:
120kg x 10, 9
160kg x 3
Laying Leg Curl:
65kg x 8, 6
Straight Leg Deadlift:
120kg x 6, 5
Deadlift:
210kg x 1
Standing Calf Raise:
140kg x 12
160kg x 12, 11
Accessories:
Banded Pallof Press Rotation:
Black Band x 10, 10 each side
Cardio:
Treadmill 10mins 12deg 5.5km/h
---
Pre-workout
15min prior
2 scoop Warrior King
1 scoop Night Warrior
2g salt
60min prior
1200mg Alpha-GPC
50mg Anadrol
25mg slu AM/100mg PWO
10mg Methylene Blue
10mg Cialis
800mg Beetroot Extract
90min Prior
80g rice bubbles
60g whey
70g banana
1 cup almond milk
1/2 cup coconut water
1g Celtic salt
1g potassium chloride
---
Training Notes:
Really good session, minimal impact from the right knee niggle. Could feel it slightly but not enough to deter training. Across the board loading was back up where it used to be. I did choose not to do single leg press with the right leg just to be cautious. For shits n giggles after the straight leg deadlift I thought to myself, wonder how much I can Deadlift?
As its been a long time since ive done it and surprisingly i was still able to pull 210kg which is close to my max from before the accident. Very happy with that result. Did notice a little lower back pump, probably from the anadrol but it didnt develop much further hopefully due to the focus im putting into my electrolytes.
Real sweaty work out and decent calorie burn, it felt good to have pushed myself like this as its been awhile with the few niggles ive been experiencing.
Energy/motivation:
Im starting to think thos title needs to change or have something else like mood maybe. Its not very often the energy or motivation would be down.
Coaching adjustments:
No new adjustments
Miscellaneous thoughts:
I have noticed the water retention/swelling hae reduced a fair bit now as the body is adjusting.
LCMS results are back and my E2 is lower than the last test ....WTF
Couldn't get any decent pics of Legs so here's some meal prep from the weekend
where is the lcms? @Wookie
Meals look great brother and bp isnt too high but great ur monitoring it brother @Wookie
Werk 21 Day 1 — Daily Log
Fasted Body Weight: 107.4kg(+0.2kg)
Blood Pressure: 123/74
Steps: 5,949
Resting HR: 74bpm
Fasted BG:4.8
Notes:
First time blood pressure has been this high in a very long time. Not that its really high to begin with, do have tele on hand if required. Will monitor BP over next few days before adding the tele in.
---
Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 2975 kcal
Actual Macros: C: 300g | P: 260g | F: 78g
Fibre: 39g
Notes:
Deliberately kept carbs low for non training days
---
Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 800mg - 114mg (0.46mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.87mL Daily
Anadrol – 50mg PWO Training days
Injection Details:
RHS Lat 27gx13mm
Peptides & Regenerative:
HGH – 10 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)
Performance / Fat Loss Aids:
Retatrutide - 2mg Monday (SubQ)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)
5ammino1 – 2.5mg M-F (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)
Nebivolo – 5mg AM (HeliosLabs)
---
Nothing new
---
Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
PQQ
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Super B complex
Mirabegron
Amitriptyline
GABA
---
Sleep: 5h 29m Fair score of 60
I dont know what else to say here, low hours but good sleep rating
Hydration: 6L water + electrolytes
Sodium: 5,385mg
Potassium: 4,110mg
---
Session Type: Legs
Warm-Up:
Streatches and trigger ball work
Main Lifts:
Leg Extension:
125kg x 10, 10, 9
Single Leg Press:
Left leg only
100kg x 10
120kg x 8, 7
Hack Squat:
120kg x 10, 9
160kg x 3
Laying Leg Curl:
65kg x 8, 6
Straight Leg Deadlift:
120kg x 6, 5
Deadlift:
210kg x 1
Standing Calf Raise:
140kg x 12
160kg x 12, 11
Accessories:
Banded Pallof Press Rotation:
Black Band x 10, 10 each side
Cardio:
Treadmill 10mins 12deg 5.5km/h
---
Pre-workout
15min prior
2 scoop Warrior King
1 scoop Night Warrior
2g salt
60min prior
1200mg Alpha-GPC
50mg Anadrol
25mg slu AM/100mg PWO
10mg Methylene Blue
10mg Cialis
800mg Beetroot Extract
90min Prior
80g rice bubbles
60g whey
70g banana
1 cup almond milk
1/2 cup coconut water
1g Celtic salt
1g potassium chloride
---
Training Notes:
Really good session, minimal impact from the right knee niggle. Could feel it slightly but not enough to deter training. Across the board loading was back up where it used to be. I did choose not to do single leg press with the right leg just to be cautious. For shits n giggles after the straight leg deadlift I thought to myself, wonder how much I can Deadlift?
As its been a long time since ive done it and surprisingly i was still able to pull 210kg which is close to my max from before the accident. Very happy with that result. Did notice a little lower back pump, probably from the anadrol but it didnt develop much further hopefully due to the focus im putting into my electrolytes.
Real sweaty work out and decent calorie burn, it felt good to have pushed myself like this as its been awhile with the few niggles ive been experiencing.
Energy/motivation:
Im starting to think thos title needs to change or have something else like mood maybe. Its not very often the energy or motivation would be down.
Coaching adjustments:
No new adjustments
Miscellaneous thoughts:
I have noticed the water retention/swelling hae reduced a fair bit now as the body is adjusting.
LCMS results are back and my E2 is lower than the last test ....WTF
Couldn't get any decent pics of Legs so here's some meal prep from the weekend
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