Approved Log 2025-2026 Lean Bulk Journal Sponsored by Dreamers Gold Standard Labs Australia

[2Thick]

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:

• 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

DIET & NUTRITION

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

zak888 | Push A Day 1

zak888's workout

hevy.com

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

Great job on the health tracking. Seems like you're very healthy. Also great job hitting the chest and shoulders and triceps. That's a great pump workout for sure. @Dreamer_

 

[Tiger Salman Khan]

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:

• 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

DIET & NUTRITION

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

zak888 | Push A Day 1

zak888's workout

hevy.com

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

@Dreamer_ Looking amazing bro....solid updates so far......

 

[Dreamer_]

DATE / DAY: Sunday 30/11

Weight: 95.5

Sleep: 6.75 hours score of 82

Resting HR: 51

Stress (1–10): 2



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):

• BP - 117/59
• Feel pretty good, just a bit flat mood
• Pumps amazing
• Strength and endurance good

DIET & NUTRITION

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):

Hungry after training



TRAINING -

40 Mins of Elliptical and 20 minutes stair mill 124 Avg BPM



Pull A - Back, Biceps and Rear Delts



Pull Up (Weighted)

Set 1: 10 kg x 10

Set 2: 10 kg x 10

Set 3: 10 kg x 9



Chest Supported Incline Row (Dumbbell)

Set 1: 22.5 kg x 12

Set 2: 30 kg x 10

Set 3: 30 kg x 10



Lat Pulldown (Cable)

Set 1: 68 kg x 12

Set 2: 76 kg x 10

Set 3: 76 kg x 10

Set 4: 50 kg x 15



Seated Cable Row - Bar Grip

Set 1: 68 kg x 10

Set 2: 68 kg x 10

Set 3: 68 kg x 10



Meadows Rows (Barbell)

Set 1: 60 kg x 10

Set 2: 60 kg x 9

Set 3: 60 kg x 9



Rear Delt Reverse Fly (Cable)

Set 1: 7.9 kg x 10

Set 2: 7.9 kg x 10

Set 3: 7.9 kg x 10



Rope Straight Arm Pulldown

Set 1: 28 kg x 12

Set 2: 28 kg x 10

Set 3: 28 kg x 11



Preacher Curl (Barbell)

Set 1: 40 kg x 10

Set 2: 40 kg x 8

Set 3: 40 kg x 8



Seated Incline Curl (Dumbbell)

Set 1: 12.5 kg x 12

Set 2: 12.5 kg x 12

Set 3: 12.5 kg x 11



@hevyapp

zak888 | Pull A Day 2

zak888's workout

hevy.com

Notes (strength, endurance, vascularity):

All good, endurance, strength, pumps and vascularity way up.



MIND & BODY CHECK-IN



Energy: Pretty good

Mood: Flat

Motivation: Hard to get started at work

Anxiety/Calm: Calm

Focus: Locked in at gym but cardio was a bit grueling - I am going to start adding 20g carbs in the morning



RECOVERY

Steps: 26.9km equiv

DOMS: None

Mobility/Stretching: No issues

Sleep Quality: Getting better - still broken



PHYSIQUE NOTES

Vascularity: Great in gym

Fullnessryness/Water: Afternoon and evening softened up - again.

Pump: Very strong

Waist Look: A bit watery



HEALTH TRACKING

Blood Pressure: 117/59

Glucose: 4.4 fasted

Symptoms: Waiting on bloods - dont feel great - holding water



SUMMARY / DAILY THOUGHTS

Today was a bit of a flat day, until I got into the gym and I felt great, the pump was amazing, really enjoyed the session - I am super keen to start growing and adding some strength.



I still havent got my bloods back yet which is pretty disappointing, usually its quicker than that - but where I live is pretty remote, so eh.



I am pretty sure its e2 causing my issues but patiently I wait.



Back into the gym tomorrow for Legs and Abs - not much to report really, only real change is I am going to try a small bit of carbs in the AM for my cardio as it is becoming a bit of a struggle.

 

[ballin2504]

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:

• 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

DIET & NUTRITION

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

@Dreamer_ man your before and after pics is crazy the progression you’ve made is amazing

 

[the_alcatraz]

DATE / DAY: Sunday 30/11

Weight: 95.5

Sleep: 6.75 hours score of 82

Resting HR: 51

Stress (1–10): 2



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):

• BP - 117/59
• Feel pretty good, just a bit flat mood
• Pumps amazing
• Strength and endurance good

DIET & NUTRITION

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):

Hungry after training



TRAINING -

40 Mins of Elliptical and 20 minutes stair mill 124 Avg BPM



Pull A - Back, Biceps and Rear Delts



Pull Up (Weighted)

Set 1: 10 kg x 10

Set 2: 10 kg x 10

Set 3: 10 kg x 9



Chest Supported Incline Row (Dumbbell)

Set 1: 22.5 kg x 12

Set 2: 30 kg x 10

Set 3: 30 kg x 10



Lat Pulldown (Cable)

Set 1: 68 kg x 12

Set 2: 76 kg x 10

Set 3: 76 kg x 10

Set 4: 50 kg x 15



Seated Cable Row - Bar Grip

Set 1: 68 kg x 10

Set 2: 68 kg x 10

Set 3: 68 kg x 10



Meadows Rows (Barbell)

Set 1: 60 kg x 10

Set 2: 60 kg x 9

Set 3: 60 kg x 9



Rear Delt Reverse Fly (Cable)

Set 1: 7.9 kg x 10

Set 2: 7.9 kg x 10

Set 3: 7.9 kg x 10



Rope Straight Arm Pulldown

Set 1: 28 kg x 12

Set 2: 28 kg x 10

Set 3: 28 kg x 11



Preacher Curl (Barbell)

Set 1: 40 kg x 10

Set 2: 40 kg x 8

Set 3: 40 kg x 8



Seated Incline Curl (Dumbbell)

Set 1: 12.5 kg x 12

Set 2: 12.5 kg x 12

Set 3: 12.5 kg x 11



@hevyapp

zak888 | Pull A Day 2

zak888's workout

hevy.com

Notes (strength, endurance, vascularity):

All good, endurance, strength, pumps and vascularity way up.



MIND & BODY CHECK-IN



Energy: Pretty good

Mood: Flat

Motivation: Hard to get started at work

Anxiety/Calm: Calm

Focus: Locked in at gym but cardio was a bit grueling - I am going to start adding 20g carbs in the morning



RECOVERY

Steps: 26.9km equiv

DOMS: None

Mobility/Stretching: No issues

Sleep Quality: Getting better - still broken



PHYSIQUE NOTES

Vascularity: Great in gym

Fullnessryness/Water: Afternoon and evening softened up - again.

Pump: Very strong

Waist Look: A bit watery



HEALTH TRACKING

Blood Pressure: 117/59

Glucose: 4.4 fasted

Symptoms: Waiting on bloods - dont feel great - holding water



SUMMARY / DAILY THOUGHTS

Today was a bit of a flat day, until I got into the gym and I felt great, the pump was amazing, really enjoyed the session - I am super keen to start growing and adding some strength.



I still havent got my bloods back yet which is pretty disappointing, usually its quicker than that - but where I live is pretty remote, so eh.



I am pretty sure its e2 causing my issues but patiently I wait.



Back into the gym tomorrow for Legs and Abs - not much to report really, only real change is I am going to try a small bit of carbs in the AM for my cardio as it is becoming a bit of a struggle.

flat day but you said good pumps bro
thats not flat it hot

 

[Dreamer_]

flat day but you said good pumps bro
thats not flat it hot

Flat at work, driven in the gym haha

 

[Dreamer_]

DATE / DAY: Monday 1/12/25

Weight: 94.9

Sleep: 6 hours score of 69

Resting HR: 50

Stress (1–10): 3



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):

• BP - 121/71
• Not a good sleep, hot as, kept waking up
• Pumps good in gym
• Strength good
• Irritable mood

DIET & NUTRITION

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):

Hungry after training



TRAINING -

50 Mins elliptical and 10 minutes incline treadmill avg bpm 125



Quad Focus Legs Day 3



Hack Squat (Machine)

Set 1: 165 kg x 8

Set 2: 165 kg x 9

Set 3: 165 kg x 9

Set 4: 140 kg x 12



Leg Press (Machine)

Set 1: 171 kg x 12

Set 2: 171 kg x 11



Pendulum Squat (Machine)

Set 1: 25 kg x 12

Set 2: 30 kg x 10



Leg Extension (Machine)

Set 1: 97 kg x 12

Set 2: 97 kg x 10

Set 3: 97 kg x 10



Lying Leg Curl (Machine)

Set 1: 77 kg x 10

Set 2: 77 kg x 11

Set 3: 77 kg x 11

Set 4: 77 kg x 11



Hip Thrust (Machine)

Set 1: 60 kg x 12

Set 2: 70 kg x 10

Set 3: 70 kg x 11



Standing Calf Raise (Machine)

Set 1: 120 kg x 19

Set 2: 120 kg x 19

Set 3: 120 kg x 17

Set 4: 120 kg x 17



Calf Press (Machine)

Set 1: 160 kg x 20

Set 2: 160 kg x 18

Set 3: 160 kg x 18



Cable Twist (Up to down)

Set 1: 18 kg x 15

Set 2: 24 kg x 13

Set 3: 24 kg x 13



Russian Twist (Weighted)

Set 1: 40 kg x 15

Set 2: 40 kg x 13

Set 3: 50 kg x 9



@hevyapp

zak888 | Quad Focus Legs Day 3

zak888's workout

hevy.com

Notes (strength, endurance, vascularity):

Felt good in the gym, bit puffy, but strong, energetic and focused



MIND & BODY CHECK-IN



Energy: Decent today

Mood: Irritable

Motivation: Getting better

Anxiety/Calm: Calm

Focus: Much better - carbs pre cardio helped alot



RECOVERY

Steps: 28.9km equiv

DOMS: Glutes

Mobility/Stretching: No issues

Sleep Quality - Shit night sleep but still got it done



PHYSIQUE NOTES

Vascularity: Good

Fullnessryness/Water: Afternoon and evening softened up - again.

Pump: Very strong

Waist Look: A bit watery



HEALTH TRACKING

Blood Pressure: 121/72

Glucose: 4.0 AM fasted

Symptoms: Bloods back - explains a bit



SUMMARY / DAILY THOUGHTS

Alright - so bloods are in, I am just waiting for my Apo B test, I am not fully happy with my bloods, but after talking to a few people I have decided to push on with the next cycle, I have added a ton of things that I had taken out before, Berberine is back in, Red yeast rice is back in, Pantethine, Plant Sterols, Niacin, High dose physillium husk, Double the citrus bergamot, bit more fish oil - and I am going to start aromasin to control e2.



My metabolic numbers look great, but I cannot work out why I dont seem to convert IGF1



I am going to start the cycle next week, plan a high fibre low sat fat diet and then pull bloods again in 4 weeks and see where I am at.



After this cycle I am going to take a pretty decent amount of time back on just TRT (literal trt - not 200mg) haha and thinking of running a log with a heap of peptides to restore health, as our baby will be born so not alot of time to be cycling anywayX I want to squeeze this one in, but thats months away now.

 

[Dreamer_]

bloods

 

[Dreamer_]

pt2

 

[the_alcatraz]

Flat at work, driven in the gym haha

alwasy driver bro