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low e2 is nasty stuff bro
Approved Log 2025-2026 Lean Bulk Journal Sponsored by Dreamers Gold Standard Labs Australia
- Thread starter Dreamer_
- Start date
@Dreamer_ legs are looking hella vascular bro!DATE / DAY: Monday 24/11
Weight: 95.3 AM
Sleep: 6.5 hours - score of 80
Resting HR: 49
Stress (1–10): 1 - no stress
COMPOUNDS / SUPPLEMENTS
AAS:
- GSL Sus250 30mg
- GSL Mast P 45mg
Peptides:
- MT2 .5mg
- GSL HGH 2IU AM Fasted
Health Support:
5000 IU Vitamin D3
180 mcg Vitamin K2 (MK-7)
1000 mcg Methyl Folate
1000 mcg Vitamin B12
650 mg Choline
325 mcg Kelp
3000 mg Inositol
4 mg Astaxanthin
600 mg Pantethine
1200 mg Berberine - Currently out
1200 mg Citrus Bergamot
1200 mg Red Yeast Rice - Currently out
500 mg Calcium D-Glucarate
1000 mg TUDCA
2400 mg NAC
5 g Glycine
600 mg Magnesium Glycinate
3 g Glutamine
400 mg L-Theanine
900 mg Ashwagandha
120 mg Passion Flower
5 mg Melatonin
10 g Creatine
5 g Taurine
3 g L-Carnitine
1100 mg Astragalus Root
900 mg Grape Seed Extract
600 mg CoQ10
500 IU Vitamin E
8000 mg Fish Oil
3000 mg Vitamin C
30 mg Zinc
5 mg Cialis
40mg Telmisartan
Notes (BP, sides, pumps, mood):
DIET & NUTRITION
- 118/65
- Very lean, very dry, but weak in gym
- Pumps great, focus off, weak in gym, not alot of energy
- Mood very irritable
Calories: 2642
Protein: 252g
Carbs: 273g
Fats: 55g
Hydration: 5L water
Sodium Intake: 6g salt
Notes (appetite, digestion, bloat):
Not that hungry, but every meal tasted amazing
TRAINING -
1 hour of zone 2/3 cardio AM fasted Avg 129 BPM
Legs and Abs (Quad Focus)
Hack Squat
1- 130x13
2-130x12
3-165x8
4- 140x12
5- 220x 2
Pendulum squat superset with lying leg curl
1 - 20x12 and 73x13
2 - 20x11 and 73x14
3 - 25x10 and 73x13
4 - 30x10 and 73 to burnout
Pin Loaded Leg Press Quad emphasis Superset with adductor to burnout
1- 171x15 and 57 to burnout
2- 190x12and 57 to burnout
3 - 190x12 and 57 to burnout
Leg extension superset with Standing Calf
1- 90x14 and 100x27
2-97x11 and 100x 28
3-97x12 and 100x 23
Sissy squat superset with seated calf
1 - 30x12 and 70x30
2 - 30x11and 70x28
3 - 30x11 and 70x26
Decline crunch superset with Cable russian twist
1 20x15 and 19x12
2 20x15 and 17x12
Reverse crunch superset with ab wheel
1 13 and 15
2 12 and 13
Cable woodchopper 2 sets superset crunch machine
1 - 18kg- burnout 77kg burnout
2- 18kg - burnout 77kg burnout
Notes (strength, endurance, vascularity):
Strength and Endurance down - had to drop the weight on my Hack Squats, and a few sets of abs, Pumps and vascularity were great, I think I am pushing my e2 a bit low, I am going to hold the dose now for a few days and assess .
MIND & BODY CHECK-IN
Energy: Okay
Mood: Good but irritable
Motivation: Flat
Anxiety/Calm: Calm
Focus: Weirdly focused but not
RECOVERY
Steps: 24.3km equiv
DOMS: none
Mobility/Stretching: Back a bit sore, will keep an eye on
Sleep Quality: Deep deep sleep
PHYSIQUE NOTES
Vascularity: Best I have seen
Fullnessryness/Water: Afternoon puffiness but milder
Pump: Very good
Waist Look: Tight
HEALTH TRACKING
Blood Pressure: 118/65
Glucose: 4.5 fasted
Symptoms: I think starting to feel some low e2
SUMMARY / DAILY THOUGHTS
As I said above, I think I may have pushed the e2 down a little too far, I am going to hold dose for now and see - I finally fixed the fluid retention in my legs. but now have the other sides haha, I am switching to Aromasin micro dose if labs confirm e2 is still the issue, I will be doing bloods friday.
Strength was down and the gym was a hard slog today.
Got my touchdown from GSL which I am absolutely stoked over - so Im gonna post it twice haha
DATE / DAY: Thursday 27/11
Weight: 95.2 AM
Sleep: 5 hours 40 Mins score of 77
Resting HR: 50
Stress (1–10): 1 - no stress, feeling good even with a shit sleep
COMPOUNDS / SUPPLEMENTS
AAS:
Peptides:
Health Support:
5000 IU Vitamin D3
180 mcg Vitamin K2 (MK-7)
1000 mcg Methyl Folate
1000 mcg Vitamin B12
650 mg Choline
325 mcg Kelp
3000 mg Inositol
4 mg Astaxanthin
600 mg Pantethine
1200 mg Berberine - Currently out
1200 mg Citrus Bergamot
1200 mg Red Yeast Rice - Currently out
500 mg Calcium D-Glucarate
1000 mg TUDCA
2400 mg NAC
5 g Glycine
600 mg Magnesium Glycinate
3 g Glutamine
400 mg L-Theanine
900 mg Ashwagandha
120 mg Passion Flower
5 mg Melatonin
10 g Creatine
5 g Taurine
3 g L-Carnitine
1100 mg Astragalus Root
900 mg Grape Seed Extract
600 mg CoQ10
500 IU Vitamin E
8000 mg Fish Oil
3000 mg Vitamin C
30 mg Zinc
5 mg Cialis
40mg Telmisartan
Notes (BP, sides, pumps, mood):
Calories: 2642
Protein: 252g
Carbs: 273g
Fats: 55g
Hydration: 5L water
Sodium Intake: 6g salt
(this wont change for the rest of my cut)
Notes (appetite, digestion, bloat):
Very controlled appetite, minimal hunger until the evening, but comes and goes
TRAINING -
30 mins stair climber/30 mins ellipitical zone 2 Fasted AM cardio.
Incline dumbell press
1 - 40x8
2 - 40x7
3 - 35x10
4 - 35x9
Supine chest press superset cable fly
1 - 130x9 and 12.5x15
2 - 130x9 and 12.5x 15
3 - 130x9 and 14.7x 12
Seated low row
1 - 79x12
2 - 86x9
3 - 86x9
4 - 86x10
5 - 68x16
Narrow Grip Lat Pulldown superset Straight arm pulldown
1 79x12 and 50x12
2 86x9 and 50x11
3 86x9 and 50x11
Burnout on seated cable row 50kg
Arnold Press super set Lat Raises
1 25x12 and 12.5x14
2 25x9 and 12.5x15
3 25x8 and 12.5x12
4 25x9 and 12.5x12
10kg lat raises to burnout
Shrugs superset Rear delt fly
1 - 120x 14 and 12.5x12
2 - 120x 13and 12.5x 14
3 - 120x12 and 12.5x13
Push ups and underhand pullups to burnout - bodyweight
1 20 and 14
2 18 and 11
Machine lat raise and reverse pec deck to burnout drop sets
1 64x15, 50x9, 32x10 and 79x16 , 62x12 45x9
2 64x15, 50x9, 32x10 and 79x14, 62x12 45x6
Notes (strength, endurance, vascularity):
Probably pushed a bit hard with 5 hours of sleep, but I felt pretty good really, body looked alright except my lower.
MIND & BODY CHECK-IN
Energy: Nearly normal
Mood: Good
Motivation: Not great
Anxiety/Calm: Calm
Focus: Good
RECOVERY
Steps: 25.3km equiv
DOMS: None
Mobility/Stretching: Back all better
Sleep Quality: Woke up at 3.30 and couldnt get back to sleep
PHYSIQUE NOTES
Vascularity: Great
Fullnessryness/Water: Afternoon and evening softened up - again.
Pump: Very strong
Waist Look: Back to tight
HEALTH TRACKING
Blood Pressure: 122/73
Glucose: 4.1 fasted - 3.7 post cardio
Symptoms: Those familiar high estrogen feelings again today, but I am holding strong and waiting for my bloods which I am doing first thing tomorrow, I am doing a full panel to check everything before this next cycle.
SUMMARY / DAILY THOUGHTS
Today was much much better, I am still battling with the same symptoms I have been talking about in my last few log days, but we will have an answer shortly, I am getting a dexa done tomorrow too, which I will share when I update tomorrow, pretty keen to see where this hard work has got me to.
Back in the gym for legs and abs tomorrow, with a day off work to get plenty of rest for another good week before we launch off onto the growth phase
Weight: 95.2 AM
Sleep: 5 hours 40 Mins score of 77
Resting HR: 50
Stress (1–10): 1 - no stress, feeling good even with a shit sleep
COMPOUNDS / SUPPLEMENTS
AAS:
- GSL Sus250 30mg
- GSL Mast P 45mg
Peptides:
- MT2 .5mg
- GSL HGH 2IU AM Fasted
Health Support:
5000 IU Vitamin D3
180 mcg Vitamin K2 (MK-7)
1000 mcg Methyl Folate
1000 mcg Vitamin B12
650 mg Choline
325 mcg Kelp
3000 mg Inositol
4 mg Astaxanthin
600 mg Pantethine
1200 mg Berberine - Currently out
1200 mg Citrus Bergamot
1200 mg Red Yeast Rice - Currently out
500 mg Calcium D-Glucarate
1000 mg TUDCA
2400 mg NAC
5 g Glycine
600 mg Magnesium Glycinate
3 g Glutamine
400 mg L-Theanine
900 mg Ashwagandha
120 mg Passion Flower
5 mg Melatonin
10 g Creatine
5 g Taurine
3 g L-Carnitine
1100 mg Astragalus Root
900 mg Grape Seed Extract
600 mg CoQ10
500 IU Vitamin E
8000 mg Fish Oil
3000 mg Vitamin C
30 mg Zinc
5 mg Cialis
40mg Telmisartan
Notes (BP, sides, pumps, mood):
- 122/73
- Good pumps but strength down
- Mood okay today, just a bit flat in drive
- Vascular upper body, puffy lower body?
- Workout was good fun, enjoy the upper days.
Calories: 2642
Protein: 252g
Carbs: 273g
Fats: 55g
Hydration: 5L water
Sodium Intake: 6g salt
(this wont change for the rest of my cut)
Notes (appetite, digestion, bloat):
Very controlled appetite, minimal hunger until the evening, but comes and goes
TRAINING -
30 mins stair climber/30 mins ellipitical zone 2 Fasted AM cardio.
Incline dumbell press
1 - 40x8
2 - 40x7
3 - 35x10
4 - 35x9
Supine chest press superset cable fly
1 - 130x9 and 12.5x15
2 - 130x9 and 12.5x 15
3 - 130x9 and 14.7x 12
Seated low row
1 - 79x12
2 - 86x9
3 - 86x9
4 - 86x10
5 - 68x16
Narrow Grip Lat Pulldown superset Straight arm pulldown
1 79x12 and 50x12
2 86x9 and 50x11
3 86x9 and 50x11
Burnout on seated cable row 50kg
Arnold Press super set Lat Raises
1 25x12 and 12.5x14
2 25x9 and 12.5x15
3 25x8 and 12.5x12
4 25x9 and 12.5x12
10kg lat raises to burnout
Shrugs superset Rear delt fly
1 - 120x 14 and 12.5x12
2 - 120x 13and 12.5x 14
3 - 120x12 and 12.5x13
Push ups and underhand pullups to burnout - bodyweight
1 20 and 14
2 18 and 11
Machine lat raise and reverse pec deck to burnout drop sets
1 64x15, 50x9, 32x10 and 79x16 , 62x12 45x9
2 64x15, 50x9, 32x10 and 79x14, 62x12 45x6
Notes (strength, endurance, vascularity):
Probably pushed a bit hard with 5 hours of sleep, but I felt pretty good really, body looked alright except my lower.
MIND & BODY CHECK-IN
Energy: Nearly normal
Mood: Good
Motivation: Not great
Anxiety/Calm: Calm
Focus: Good
RECOVERY
Steps: 25.3km equiv
DOMS: None
Mobility/Stretching: Back all better
Sleep Quality: Woke up at 3.30 and couldnt get back to sleep
PHYSIQUE NOTES
Vascularity: Great
Fullness
ryness/Water: Afternoon and evening softened up - again. Pump: Very strong
Waist Look: Back to tight
HEALTH TRACKING
Blood Pressure: 122/73
Glucose: 4.1 fasted - 3.7 post cardio
Symptoms: Those familiar high estrogen feelings again today, but I am holding strong and waiting for my bloods which I am doing first thing tomorrow, I am doing a full panel to check everything before this next cycle.
SUMMARY / DAILY THOUGHTS
Today was much much better, I am still battling with the same symptoms I have been talking about in my last few log days, but we will have an answer shortly, I am getting a dexa done tomorrow too, which I will share when I update tomorrow, pretty keen to see where this hard work has got me to.
Back in the gym for legs and abs tomorrow, with a day off work to get plenty of rest for another good week before we launch off onto the growth phase
Attachments
Thanks brother, love the look of the lean vascular legs
how u stay so ripped bro?DATE / DAY: Thursday 27/11
Weight: 95.2 AM
Sleep: 5 hours 40 Mins score of 77
Resting HR: 50
Stress (1–10): 1 - no stress, feeling good even with a shit sleep
COMPOUNDS / SUPPLEMENTS
AAS:
- GSL Sus250 30mg
- GSL Mast P 45mg
Peptides:
- MT2 .5mg
- GSL HGH 2IU AM Fasted
Health Support:
5000 IU Vitamin D3
180 mcg Vitamin K2 (MK-7)
1000 mcg Methyl Folate
1000 mcg Vitamin B12
650 mg Choline
325 mcg Kelp
3000 mg Inositol
4 mg Astaxanthin
600 mg Pantethine
1200 mg Berberine - Currently out
1200 mg Citrus Bergamot
1200 mg Red Yeast Rice - Currently out
500 mg Calcium D-Glucarate
1000 mg TUDCA
2400 mg NAC
5 g Glycine
600 mg Magnesium Glycinate
3 g Glutamine
400 mg L-Theanine
900 mg Ashwagandha
120 mg Passion Flower
5 mg Melatonin
10 g Creatine
5 g Taurine
3 g L-Carnitine
1100 mg Astragalus Root
900 mg Grape Seed Extract
600 mg CoQ10
500 IU Vitamin E
8000 mg Fish Oil
3000 mg Vitamin C
30 mg Zinc
5 mg Cialis
40mg Telmisartan
Notes (BP, sides, pumps, mood):
DIET & NUTRITION
- 122/73
- Good pumps but strength down
- Mood okay today, just a bit flat in drive
- Vascular upper body, puffy lower body?
- Workout was good fun, enjoy the upper days.
Calories: 2642
Protein: 252g
Carbs: 273g
Fats: 55g
Hydration: 5L water
Sodium Intake: 6g salt
(this wont change for the rest of my cut)
Notes (appetite, digestion, bloat):
Very controlled appetite, minimal hunger until the evening, but comes and goes
TRAINING -
30 mins stair climber/30 mins ellipitical zone 2 Fasted AM cardio.
Incline dumbell press
1 - 40x8
2 - 40x7
3 - 35x10
4 - 35x9
Supine chest press superset cable fly
1 - 130x9 and 12.5x15
2 - 130x9 and 12.5x 15
3 - 130x9 and 14.7x 12
Seated low row
1 - 79x12
2 - 86x9
3 - 86x9
4 - 86x10
5 - 68x16
Narrow Grip Lat Pulldown superset Straight arm pulldown
1 79x12 and 50x12
2 86x9 and 50x11
3 86x9 and 50x11
Burnout on seated cable row 50kg
Arnold Press super set Lat Raises
1 25x12 and 12.5x14
2 25x9 and 12.5x15
3 25x8 and 12.5x12
4 25x9 and 12.5x12
10kg lat raises to burnout
Shrugs superset Rear delt fly
1 - 120x 14 and 12.5x12
2 - 120x 13and 12.5x 14
3 - 120x12 and 12.5x13
Push ups and underhand pullups to burnout - bodyweight
1 20 and 14
2 18 and 11
Machine lat raise and reverse pec deck to burnout drop sets
1 64x15, 50x9, 32x10 and 79x16 , 62x12 45x9
2 64x15, 50x9, 32x10 and 79x14, 62x12 45x6
Notes (strength, endurance, vascularity):
Probably pushed a bit hard with 5 hours of sleep, but I felt pretty good really, body looked alright except my lower.
MIND & BODY CHECK-IN
Energy: Nearly normal
Mood: Good
Motivation: Not great
Anxiety/Calm: Calm
Focus: Good
RECOVERY
Steps: 25.3km equiv
DOMS: None
Mobility/Stretching: Back all better
Sleep Quality: Woke up at 3.30 and couldnt get back to sleep
PHYSIQUE NOTES
Vascularity: Great
Fullness
Pump: Very strong
Waist Look: Back to tight
HEALTH TRACKING
Blood Pressure: 122/73
Glucose: 4.1 fasted - 3.7 post cardio
Symptoms: Those familiar high estrogen feelings again today, but I am holding strong and waiting for my bloods which I am doing first thing tomorrow, I am doing a full panel to check everything before this next cycle.
SUMMARY / DAILY THOUGHTS
Today was much much better, I am still battling with the same symptoms I have been talking about in my last few log days, but we will have an answer shortly, I am getting a dexa done tomorrow too, which I will share when I update tomorrow, pretty keen to see where this hard work has got me to.
Back in the gym for legs and abs tomorrow, with a day off work to get plenty of rest for another good week before we launch off onto the growth phase
Cardio 5 days a week and a really dialled in diet man, I meal prep and weigh everything
DATE / DAY: Friday 27/11
Weight: 94.9
Sleep: 6 hours 35mins score of 82
Resting HR: 53
Stress (1–10): 1 - feeling great, day off work
COMPOUNDS / SUPPLEMENTS
AAS:
Peptides:
Health Support:
5000 IU Vitamin D3
180 mcg Vitamin K2 (MK-7)
1000 mcg Methyl Folate
1000 mcg Vitamin B12
650 mg Choline
325 mcg Kelp
3000 mg Inositol
4 mg Astaxanthin
600 mg Pantethine
1200 mg Berberine - Currently out
1200 mg Citrus Bergamot
1200 mg Red Yeast Rice - Currently out
500 mg Calcium D-Glucarate
1000 mg TUDCA
2400 mg NAC
5 g Glycine
600 mg Magnesium Glycinate
3 g Glutamine
400 mg L-Theanine
900 mg Ashwagandha
120 mg Passion Flower
5 mg Melatonin
10 g Creatine
5 g Taurine
3 g L-Carnitine
1100 mg Astragalus Root
900 mg Grape Seed Extract
600 mg CoQ10
500 IU Vitamin E
8000 mg Fish Oil
3000 mg Vitamin C
30 mg Zinc
5 mg Cialis
40mg Telmisartan
Notes (BP, sides, pumps, mood):
Calories: 2642
Protein: 252g
Carbs: 273g
Fats: 55g
Hydration: 5L water
Sodium Intake: 6g salt
(this wont change for the rest of my cut)
Notes (appetite, digestion, bloat):
Very controlled and balanced, feel well fed
TRAINING -
No Cardio today.
Legs - Hamstring/Glute focus
Notes (strength, endurance, vascularity):
Great strength and endurance today, legs were nice and vascular and looked great. same evening puffiness as usual.
MIND & BODY CHECK-IN
Energy: Good
Mood: Good
Motivation: Great
Anxiety/Calm: Calm
Focus: Good
RECOVERY
Steps: 3km equiv
DOMS: None
Mobility/Stretching: Back better
Sleep Quality: Better but still broken and light
PHYSIQUE NOTES
Vascularity: Great until afternoon
Fullnessryness/Water: Afternoon and evening softened up - again.
Pump: Very strong
Waist Look: Back to tight
HEALTH TRACKING
Blood Pressure: 118/62
Glucose: 4.4 fasted
Symptoms: Feeling better - still believe high e2 but had bloods drawn today so will see. Everything else tracking well.
SUMMARY / DAILY THOUGHTS
Pretty relaxed day, I missed the cardio as I picked up an extra day of it earlier in the week as I was up early anyway, didnt do much else but train legs and rest. Got my dexa scan done today and bloods drawn which I have posted, I came back at 9.9% which I think it may he a little inflated as I went to it after doing legs fasted and dehydrated, apparenlty can elevate it a bit, so we will call it 9%
. All in all pretty happy, I have posted a picture comparasion of where this all started for me in July 2024 after abusing my body with shit lifestyle, bad food, drinking and no gym, that picture is the day I decided to start taking my health and fitness seriously following a bad health condition I suffered, so while I didnt get the 7% I was hoping for on the dexa. putting those pictures side by side - I am pretty proud of what I have managed to do and as this cut stage draws to an end in the next week or so, I am excited for the next stage of growth under team gold and cant wait to see what it bring and truly appreciate and am blown away by the support I have gotten over the journey. Thank you all
Weight: 94.9
Sleep: 6 hours 35mins score of 82
Resting HR: 53
Stress (1–10): 1 - feeling great, day off work
COMPOUNDS / SUPPLEMENTS
AAS:
- GSL Sus250 30mg
- GSL Mast P 45mg
Peptides:
- MT2 .5mg
- GSL HGH 2IU AM Fasted
Health Support:
5000 IU Vitamin D3
180 mcg Vitamin K2 (MK-7)
1000 mcg Methyl Folate
1000 mcg Vitamin B12
650 mg Choline
325 mcg Kelp
3000 mg Inositol
4 mg Astaxanthin
600 mg Pantethine
1200 mg Berberine - Currently out
1200 mg Citrus Bergamot
1200 mg Red Yeast Rice - Currently out
500 mg Calcium D-Glucarate
1000 mg TUDCA
2400 mg NAC
5 g Glycine
600 mg Magnesium Glycinate
3 g Glutamine
400 mg L-Theanine
900 mg Ashwagandha
120 mg Passion Flower
5 mg Melatonin
10 g Creatine
5 g Taurine
3 g L-Carnitine
1100 mg Astragalus Root
900 mg Grape Seed Extract
600 mg CoQ10
500 IU Vitamin E
8000 mg Fish Oil
3000 mg Vitamin C
30 mg Zinc
5 mg Cialis
40mg Telmisartan
Notes (BP, sides, pumps, mood):
- 118/63
- Great pumps, great strength
- Mood good today
- Lean and vascular today
- Really enjoyed the gym today early leg session
Calories: 2642
Protein: 252g
Carbs: 273g
Fats: 55g
Hydration: 5L water
Sodium Intake: 6g salt
(this wont change for the rest of my cut)
Notes (appetite, digestion, bloat):
Very controlled and balanced, feel well fed
TRAINING -
No Cardio today.
Legs - Hamstring/Glute focus
Notes (strength, endurance, vascularity):
Great strength and endurance today, legs were nice and vascular and looked great. same evening puffiness as usual.
MIND & BODY CHECK-IN
Energy: Good
Mood: Good
Motivation: Great
Anxiety/Calm: Calm
Focus: Good
RECOVERY
Steps: 3km equiv
DOMS: None
Mobility/Stretching: Back better
Sleep Quality: Better but still broken and light
PHYSIQUE NOTES
Vascularity: Great until afternoon
Fullness
ryness/Water: Afternoon and evening softened up - again. Pump: Very strong
Waist Look: Back to tight
HEALTH TRACKING
Blood Pressure: 118/62
Glucose: 4.4 fasted
Symptoms: Feeling better - still believe high e2 but had bloods drawn today so will see. Everything else tracking well.
SUMMARY / DAILY THOUGHTS
Pretty relaxed day, I missed the cardio as I picked up an extra day of it earlier in the week as I was up early anyway, didnt do much else but train legs and rest. Got my dexa scan done today and bloods drawn which I have posted, I came back at 9.9% which I think it may he a little inflated as I went to it after doing legs fasted and dehydrated, apparenlty can elevate it a bit, so we will call it 9%
. All in all pretty happy, I have posted a picture comparasion of where this all started for me in July 2024 after abusing my body with shit lifestyle, bad food, drinking and no gym, that picture is the day I decided to start taking my health and fitness seriously following a bad health condition I suffered, so while I didnt get the 7% I was hoping for on the dexa. putting those pictures side by side - I am pretty proud of what I have managed to do and as this cut stage draws to an end in the next week or so, I am excited for the next stage of growth under team gold and cant wait to see what it bring and truly appreciate and am blown away by the support I have gotten over the journey. Thank you allAttachments
before and after pics looks like 2 diff ppl broDATE / DAY: Friday 27/11
Weight: 94.9
Sleep: 6 hours 35mins score of 82
Resting HR: 53
Stress (1–10): 1 - feeling great, day off work
COMPOUNDS / SUPPLEMENTS
AAS:
- GSL Sus250 30mg
- GSL Mast P 45mg
Peptides:
- MT2 .5mg
- GSL HGH 2IU AM Fasted
Health Support:
5000 IU Vitamin D3
180 mcg Vitamin K2 (MK-7)
1000 mcg Methyl Folate
1000 mcg Vitamin B12
650 mg Choline
325 mcg Kelp
3000 mg Inositol
4 mg Astaxanthin
600 mg Pantethine
1200 mg Berberine - Currently out
1200 mg Citrus Bergamot
1200 mg Red Yeast Rice - Currently out
500 mg Calcium D-Glucarate
1000 mg TUDCA
2400 mg NAC
5 g Glycine
600 mg Magnesium Glycinate
3 g Glutamine
400 mg L-Theanine
900 mg Ashwagandha
120 mg Passion Flower
5 mg Melatonin
10 g Creatine
5 g Taurine
3 g L-Carnitine
1100 mg Astragalus Root
900 mg Grape Seed Extract
600 mg CoQ10
500 IU Vitamin E
8000 mg Fish Oil
3000 mg Vitamin C
30 mg Zinc
5 mg Cialis
40mg Telmisartan
Notes (BP, sides, pumps, mood):
DIET & NUTRITION
- 118/63
- Great pumps, great strength
- Mood good today
- Lean and vascular today
- Really enjoyed the gym today early leg session
Calories: 2642
Protein: 252g
Carbs: 273g
Fats: 55g
Hydration: 5L water
Sodium Intake: 6g salt
(this wont change for the rest of my cut)
Notes (appetite, digestion, bloat):
Very controlled and balanced, feel well fed
TRAINING -
No Cardio today.
Legs - Hamstring/Glute focus
Notes (strength, endurance, vascularity):
Great strength and endurance today, legs were nice and vascular and looked great. same evening puffiness as usual.
MIND & BODY CHECK-IN
Energy: Good
Mood: Good
Motivation: Great
Anxiety/Calm: Calm
Focus: Good
RECOVERY
Steps: 3km equiv
DOMS: None
Mobility/Stretching: Back better
Sleep Quality: Better but still broken and light
PHYSIQUE NOTES
Vascularity: Great until afternoon
Fullness
Pump: Very strong
Waist Look: Back to tight
HEALTH TRACKING
Blood Pressure: 118/62
Glucose: 4.4 fasted
Symptoms: Feeling better - still believe high e2 but had bloods drawn today so will see. Everything else tracking well.
SUMMARY / DAILY THOUGHTS
Pretty relaxed day, I missed the cardio as I picked up an extra day of it earlier in the week as I was up early anyway, didnt do much else but train legs and rest. Got my dexa scan done today and bloods drawn which I have posted, I came back at 9.9% which I think it may he a little inflated as I went to it after doing legs fasted and dehydrated, apparenlty can elevate it a bit, so we will call it 9%
Wait til you see the next phase
DATE / DAY: Saturday
Weight: 94.5
Sleep: 7 hours score of 85
Resting HR: 49
Stress (1–10): 3 - big day at work
COMPOUNDS / SUPPLEMENTS
AAS:
Peptides:
Health Support:
5000 IU Vitamin D3
180 mcg Vitamin K2 (MK-7)
1000 mcg Methyl Folate
1000 mcg Vitamin B12
650 mg Choline
325 mcg Kelp
3000 mg Inositol
4 mg Astaxanthin
600 mg Pantethine
1200 mg Berberine - Currently out
1200 mg Citrus Bergamot
1200 mg Red Yeast Rice - Currently out
500 mg Calcium D-Glucarate
1000 mg TUDCA
2400 mg NAC
5 g Glycine
600 mg Magnesium Glycinate
3 g Glutamine
400 mg L-Theanine
900 mg Ashwagandha
120 mg Passion Flower
5 mg Melatonin
10 g Creatine
5 g Taurine
3 g L-Carnitine
1100 mg Astragalus Root
900 mg Grape Seed Extract
600 mg CoQ10
500 IU Vitamin E
8000 mg Fish Oil
3000 mg Vitamin C
30 mg Zinc
5 mg Cialis
40mg Telmisartan
Notes (BP, sides, pumps, mood):
Calories: 2642
Protein: 252g
Carbs: 273g
Fats: 55g
Hydration: 5L water
Sodium Intake: 10g salt - trying higher sodium to feel better - i sweat a TON during my cardio
(this wont change for the rest of my cut)
Notes (appetite, digestion, bloat):
Only hungry after cardio and training all day barely want food
TRAINING -
40 Mins of Elliptical and 20 minutes stair mill 115 Avg BPM
Push A - Chest, Shoulders, Triceps
Bench Press (Dumbbell)
Set 1: 40 kg x 11
Set 2: 42.5 kg x 8
Set 3: 42.5 kg x 8
Incline Chest Press (Machine)
Set 1: 80 kg x 13
Set 2: 90 kg x 12
Set 3: 100 kg x 9
Butterfly (Pec Deck)
Set 1: 100 kg x 10
Set 2: 93 kg x 12
Chest Dip (Weighted)
Set 1: 10 kg x 12
Set 2: 20 kg x 10
Push Up
Set 1: 13 reps
Lateral Raise (Dumbbell)
Set 1: 12.5 kg x 14
Set 2: 15 kg x 10
Set 3: 15 kg x 10
Arnold Press (Dumbbell)
Set 1: 22.5 kg x 10
Set 2: 22.5 kg x 9
Set 3: 22.5 kg x 9
Skullcrusher (Barbell)
Set 1: 40 kg x 12
Set 2: 40 kg x 11
Set 3: 40 kg x 11
Triceps Pushdown
Set 1: 32 kg x 11
Set 2: 32 kg x 10
Set 3: 32 kg x 10
@hevyapp
Notes (strength, endurance, vascularity):
Great strength, endurance and pump in the gym, vascular and full.
MIND & BODY CHECK-IN
Energy: Energetic
Mood: Not great today
Motivation: Good
Anxiety/Calm: Calm
Focus: Locked in
RECOVERY
Steps: 16.3km equiv
DOMS: A little bit in glutes - those hip thrusts haha
Mobility/Stretching: No issues
Sleep Quality: Better but still broken and light
PHYSIQUE NOTES
Vascularity: Great until afternoon
Fullnessryness/Water: Afternoon and evening softened up - again.
Pump: Very strong
Waist Look: A bit watery
HEALTH TRACKING
Blood Pressure: 114/62
Glucose: 4.4 fasted
Symptoms: Waiting on bloods - dont feel great - holding water
SUMMARY / DAILY THOUGHTS
Big day at work, sleep getting slightly better managed 7 hours last night, but its still broken and light, I need these bloods back - my gut tells me high e2 and I am keen to start this Aromasin but I will hold off, its frustrating but it wont kill me.
Hit chest, shoulders tris tonight - felt great, my strength and pumps were great.
I am booked to go on the Evo podcast next week which I am absolutely stoked about - super excited and cant wait, a bit nervous if anything.
Back in the gym tomorrow for a Pull day.
Last week of the cut
Weight: 94.5
Sleep: 7 hours score of 85
Resting HR: 49
Stress (1–10): 3 - big day at work
COMPOUNDS / SUPPLEMENTS
AAS:
- GSL Sus250 30mg
- GSL Mast P 45mg
Peptides:
- MT2 .5mg
- GSL HGH 2IU AM Fasted
Health Support:
5000 IU Vitamin D3
180 mcg Vitamin K2 (MK-7)
1000 mcg Methyl Folate
1000 mcg Vitamin B12
650 mg Choline
325 mcg Kelp
3000 mg Inositol
4 mg Astaxanthin
600 mg Pantethine
1200 mg Berberine - Currently out
1200 mg Citrus Bergamot
1200 mg Red Yeast Rice - Currently out
500 mg Calcium D-Glucarate
1000 mg TUDCA
2400 mg NAC
5 g Glycine
600 mg Magnesium Glycinate
3 g Glutamine
400 mg L-Theanine
900 mg Ashwagandha
120 mg Passion Flower
5 mg Melatonin
10 g Creatine
5 g Taurine
3 g L-Carnitine
1100 mg Astragalus Root
900 mg Grape Seed Extract
600 mg CoQ10
500 IU Vitamin E
8000 mg Fish Oil
3000 mg Vitamin C
30 mg Zinc
5 mg Cialis
40mg Telmisartan
Notes (BP, sides, pumps, mood):
- 114/62
- Pump nice
- Mood bad, very irritable
- Strength and endurance solid
- Vascular and dry - Legs still puffy and sock marks
Calories: 2642
Protein: 252g
Carbs: 273g
Fats: 55g
Hydration: 5L water
Sodium Intake: 10g salt - trying higher sodium to feel better - i sweat a TON during my cardio
(this wont change for the rest of my cut)
Notes (appetite, digestion, bloat):
Only hungry after cardio and training all day barely want food
TRAINING -
40 Mins of Elliptical and 20 minutes stair mill 115 Avg BPM
Push A - Chest, Shoulders, Triceps
Bench Press (Dumbbell)
Set 1: 40 kg x 11
Set 2: 42.5 kg x 8
Set 3: 42.5 kg x 8
Incline Chest Press (Machine)
Set 1: 80 kg x 13
Set 2: 90 kg x 12
Set 3: 100 kg x 9
Butterfly (Pec Deck)
Set 1: 100 kg x 10
Set 2: 93 kg x 12
Chest Dip (Weighted)
Set 1: 10 kg x 12
Set 2: 20 kg x 10
Push Up
Set 1: 13 reps
Lateral Raise (Dumbbell)
Set 1: 12.5 kg x 14
Set 2: 15 kg x 10
Set 3: 15 kg x 10
Arnold Press (Dumbbell)
Set 1: 22.5 kg x 10
Set 2: 22.5 kg x 9
Set 3: 22.5 kg x 9
Skullcrusher (Barbell)
Set 1: 40 kg x 12
Set 2: 40 kg x 11
Set 3: 40 kg x 11
Triceps Pushdown
Set 1: 32 kg x 11
Set 2: 32 kg x 10
Set 3: 32 kg x 10
@hevyapp
Notes (strength, endurance, vascularity):
Great strength, endurance and pump in the gym, vascular and full.
MIND & BODY CHECK-IN
Energy: Energetic
Mood: Not great today
Motivation: Good
Anxiety/Calm: Calm
Focus: Locked in
RECOVERY
Steps: 16.3km equiv
DOMS: A little bit in glutes - those hip thrusts haha
Mobility/Stretching: No issues
Sleep Quality: Better but still broken and light
PHYSIQUE NOTES
Vascularity: Great until afternoon
Fullness
ryness/Water: Afternoon and evening softened up - again. Pump: Very strong
Waist Look: A bit watery
HEALTH TRACKING
Blood Pressure: 114/62
Glucose: 4.4 fasted
Symptoms: Waiting on bloods - dont feel great - holding water
SUMMARY / DAILY THOUGHTS
Big day at work, sleep getting slightly better managed 7 hours last night, but its still broken and light, I need these bloods back - my gut tells me high e2 and I am keen to start this Aromasin but I will hold off, its frustrating but it wont kill me.
Hit chest, shoulders tris tonight - felt great, my strength and pumps were great.
I am booked to go on the Evo podcast next week which I am absolutely stoked about - super excited and cant wait, a bit nervous if anything.
Back in the gym tomorrow for a Pull day.
Last week of the cut
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