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'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
Fullness
ryness/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.
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