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

[the_alcatraz]

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.

bloods

pt2

your igf kinda low right bro?

 

[Dreamer_]

your igf kinda low right bro?

Yes I thought that too - I am upping to 5IU today

 

[the_alcatraz]

Yes I thought that too - I am upping to 5IU today

how about to 6 iu?

 

[Dreamer_]

how about to 6 iu?

Will go to 6 I think.

 

[Dreamer_]

Wednesday 3/12/25

=========================



1. Training

-----------

1 Hour Fasted Cardio Elliptical 124 BPM avg.



PULL B Lat focus Day 5



Lat Pulldown (Cable)

Set 1: 76 kg x 11

Set 2: 76 kg x 10

Set 3: 76 kg x 10



Straight Arm Lat Pulldown (Cable)

Set 1: 32.9 kg x 12

Set 2: 32.9 kg x 11

Set 3: 32.9 kg x 11



Dumbbell Row

Set 1: 50 kg x 10

Set 2: 50 kg x 10

Set 3: 50 kg x 11



Iso-Lateral High Row (Machine)

Set 1: 140 kg x 10

Set 2: 140 kg x 9

Set 3: 140 kg x 10



Iso-Lateral Row (Machine)

Set 1: 80 kg x 10

Set 2: 80 kg x 9



Seated Cable Row - Bar Grip

Set 1: 68 kg x 10

Set 2: 68 kg x 11



Rear Delt Reverse Fly (Machine)

Set 1: 86 kg x 12

Set 2: 86 kg x 11

Set 3: 86 kg x 11



Shrug (Barbell)

Set 1: 140 kg x 15

Set 2: 160 kg x 10

Set 3: 140 kg x 12

Set 4: 140 kg x 12



EZ Bar Biceps Curl

Set 1: 40 kg x 14

Set 2: 40 kg x 11

Set 3: 40 kg x 12



Hammer Curl (Dumbbell)

Set 1: 20 kg x 11

Set 2: 15 kg x 14

Set 3: 15 kg x 15



Crunch (Machine)

Set 1: 90 kg x 15

Set 2: 90 kg x 12

Set 3: 86 kg x 14



Cable Twist (Up to down)

Set 1: 24 kg x 13

Set 2: 24 kg x 15

Set 3: 24 kg x 12



@hevyapp

zak888 | PULL B Lat focus Day 5

zak888's workout

hevy.com

-- Training Mood & Energy (1-10): Focused and strong 7/10



2. Nutrition

------------

- Calories Consumed: 2717

- Macros

- Protein: 239g

- Carbs: 248g

- Fats: 74g

- Supplement Changes: None.

- Hydration (Liters): 6L

- Notes: Last day of cutting - tomorrow will be on lean bulk diet



3. Health Metrics

-----------------

- Weight: 95.5

- Resting Heart Rate: 59 bpm

- Blood Pressure: 117/62

- Blood Glucose: 4.4

- Mood / Mental State: Good this morning afternoon crash

- Pain / Injuries: Bit of back soreness.



4. Mindful Check

---------------

- Stress Level (1-10): 2

- Focus & Motivation (1-10): 6

- Mental Clarity: 6 - still feel a bit off I think e2?

- Overall Emotional State: Pretty good, just keen to get into my bulk and cycle



5. Sleep

--------

- Hours Slept: 6 hours

- Sleep Quality: 75 Score

- Bedtime / Wake Time: 10:10PM - 5:05

- Sleep Interruptions: Up to piss a few times

- Sleep Aids Used: My usual stack

- Notes: Sleep is getting better slowly, last night had dreams and a deep sleep.



6. Body Check-In

----------------

- Visual Notes (Fat loss, muscle fullness, pump): Bloated but muscles full and pumps great

- Strength Gains / Losses: Feeling stronger in the gym hitting minor PRs

- Recovery Status: Pretty good considering bad sleep.

- Other Observations: I dont know what is going on with my gut, I think the addition of Physillium Husk is messing with me a bit - but its for the greater good, I will push on - also upping my GH has I think caused a bit of water retention - will monitor and maybe split dose. Got the Evo Podcast tomorrow night, pumped as for that and back in the gym tomorrow for LEGS

 

[Tiger Salman Khan]

Wednesday 3/12/25

=========================



1. Training

-----------

1 Hour Fasted Cardio Elliptical 124 BPM avg.



PULL B Lat focus Day 5



Lat Pulldown (Cable)

Set 1: 76 kg x 11

Set 2: 76 kg x 10

Set 3: 76 kg x 10



Straight Arm Lat Pulldown (Cable)

Set 1: 32.9 kg x 12

Set 2: 32.9 kg x 11

Set 3: 32.9 kg x 11



Dumbbell Row

Set 1: 50 kg x 10

Set 2: 50 kg x 10

Set 3: 50 kg x 11



Iso-Lateral High Row (Machine)

Set 1: 140 kg x 10

Set 2: 140 kg x 9

Set 3: 140 kg x 10



Iso-Lateral Row (Machine)

Set 1: 80 kg x 10

Set 2: 80 kg x 9



Seated Cable Row - Bar Grip

Set 1: 68 kg x 10

Set 2: 68 kg x 11



Rear Delt Reverse Fly (Machine)

Set 1: 86 kg x 12

Set 2: 86 kg x 11

Set 3: 86 kg x 11



Shrug (Barbell)

Set 1: 140 kg x 15

Set 2: 160 kg x 10

Set 3: 140 kg x 12

Set 4: 140 kg x 12



EZ Bar Biceps Curl

Set 1: 40 kg x 14

Set 2: 40 kg x 11

Set 3: 40 kg x 12



Hammer Curl (Dumbbell)

Set 1: 20 kg x 11

Set 2: 15 kg x 14

Set 3: 15 kg x 15



Crunch (Machine)

Set 1: 90 kg x 15

Set 2: 90 kg x 12

Set 3: 86 kg x 14



Cable Twist (Up to down)

Set 1: 24 kg x 13

Set 2: 24 kg x 15

Set 3: 24 kg x 12



@hevyapp

zak888 | PULL B Lat focus Day 5

zak888's workout

hevy.com

-- Training Mood & Energy (1-10): Focused and strong 7/10



2. Nutrition

------------

- Calories Consumed: 2717

- Macros

- Protein: 239g

- Carbs: 248g

- Fats: 74g

- Supplement Changes: None.

- Hydration (Liters): 6L

- Notes: Last day of cutting - tomorrow will be on lean bulk diet



3. Health Metrics

-----------------

- Weight: 95.5

- Resting Heart Rate: 59 bpm

- Blood Pressure: 117/62

- Blood Glucose: 4.4

- Mood / Mental State: Good this morning afternoon crash

- Pain / Injuries: Bit of back soreness.



4. Mindful Check

---------------

- Stress Level (1-10): 2

- Focus & Motivation (1-10): 6

- Mental Clarity: 6 - still feel a bit off I think e2?

- Overall Emotional State: Pretty good, just keen to get into my bulk and cycle



5. Sleep

--------

- Hours Slept: 6 hours

- Sleep Quality: 75 Score

- Bedtime / Wake Time: 10:10PM - 5:05

- Sleep Interruptions: Up to piss a few times

- Sleep Aids Used: My usual stack

- Notes: Sleep is getting better slowly, last night had dreams and a deep sleep.



6. Body Check-In

----------------

- Visual Notes (Fat loss, muscle fullness, pump): Bloated but muscles full and pumps great

- Strength Gains / Losses: Feeling stronger in the gym hitting minor PRs

- Recovery Status: Pretty good considering bad sleep.

- Other Observations: I dont know what is going on with my gut, I think the addition of Physillium Husk is messing with me a bit - but its for the greater good, I will push on - also upping my GH has I think caused a bit of water retention - will monitor and maybe split dose. Got the Evo Podcast tomorrow night, pumped as for that and back in the gym tomorrow for LEGS

@Dreamer_ good updates man......

 

[pigsy]

Wednesday 3/12/25

=========================



1. Training

-----------

1 Hour Fasted Cardio Elliptical 124 BPM avg.



PULL B Lat focus Day 5



Lat Pulldown (Cable)

Set 1: 76 kg x 11

Set 2: 76 kg x 10

Set 3: 76 kg x 10



Straight Arm Lat Pulldown (Cable)

Set 1: 32.9 kg x 12

Set 2: 32.9 kg x 11

Set 3: 32.9 kg x 11



Dumbbell Row

Set 1: 50 kg x 10

Set 2: 50 kg x 10

Set 3: 50 kg x 11



Iso-Lateral High Row (Machine)

Set 1: 140 kg x 10

Set 2: 140 kg x 9

Set 3: 140 kg x 10



Iso-Lateral Row (Machine)

Set 1: 80 kg x 10

Set 2: 80 kg x 9



Seated Cable Row - Bar Grip

Set 1: 68 kg x 10

Set 2: 68 kg x 11



Rear Delt Reverse Fly (Machine)

Set 1: 86 kg x 12

Set 2: 86 kg x 11

Set 3: 86 kg x 11



Shrug (Barbell)

Set 1: 140 kg x 15

Set 2: 160 kg x 10

Set 3: 140 kg x 12

Set 4: 140 kg x 12



EZ Bar Biceps Curl

Set 1: 40 kg x 14

Set 2: 40 kg x 11

Set 3: 40 kg x 12



Hammer Curl (Dumbbell)

Set 1: 20 kg x 11

Set 2: 15 kg x 14

Set 3: 15 kg x 15



Crunch (Machine)

Set 1: 90 kg x 15

Set 2: 90 kg x 12

Set 3: 86 kg x 14



Cable Twist (Up to down)

Set 1: 24 kg x 13

Set 2: 24 kg x 15

Set 3: 24 kg x 12



@hevyapp

zak888 | PULL B Lat focus Day 5

zak888's workout

hevy.com

-- Training Mood & Energy (1-10): Focused and strong 7/10



2. Nutrition

------------

- Calories Consumed: 2717

- Macros

- Protein: 239g

- Carbs: 248g

- Fats: 74g

- Supplement Changes: None.

- Hydration (Liters): 6L

- Notes: Last day of cutting - tomorrow will be on lean bulk diet



3. Health Metrics

-----------------

- Weight: 95.5

- Resting Heart Rate: 59 bpm

- Blood Pressure: 117/62

- Blood Glucose: 4.4

- Mood / Mental State: Good this morning afternoon crash

- Pain / Injuries: Bit of back soreness.



4. Mindful Check

---------------

- Stress Level (1-10): 2

- Focus & Motivation (1-10): 6

- Mental Clarity: 6 - still feel a bit off I think e2?

- Overall Emotional State: Pretty good, just keen to get into my bulk and cycle



5. Sleep

--------

- Hours Slept: 6 hours

- Sleep Quality: 75 Score

- Bedtime / Wake Time: 10:10PM - 5:05

- Sleep Interruptions: Up to piss a few times

- Sleep Aids Used: My usual stack

- Notes: Sleep is getting better slowly, last night had dreams and a deep sleep.



6. Body Check-In

----------------

- Visual Notes (Fat loss, muscle fullness, pump): Bloated but muscles full and pumps great

- Strength Gains / Losses: Feeling stronger in the gym hitting minor PRs

- Recovery Status: Pretty good considering bad sleep.

- Other Observations: I dont know what is going on with my gut, I think the addition of Physillium Husk is messing with me a bit - but its for the greater good, I will push on - also upping my GH has I think caused a bit of water retention - will monitor and maybe split dose. Got the Evo Podcast tomorrow night, pumped as for that and back in the gym tomorrow for LEGS

Your putting in the work brother

 

[the_alcatraz]

Wednesday 3/12/25

=========================



1. Training

-----------

1 Hour Fasted Cardio Elliptical 124 BPM avg.



PULL B Lat focus Day 5



Lat Pulldown (Cable)

Set 1: 76 kg x 11

Set 2: 76 kg x 10

Set 3: 76 kg x 10



Straight Arm Lat Pulldown (Cable)

Set 1: 32.9 kg x 12

Set 2: 32.9 kg x 11

Set 3: 32.9 kg x 11



Dumbbell Row

Set 1: 50 kg x 10

Set 2: 50 kg x 10

Set 3: 50 kg x 11



Iso-Lateral High Row (Machine)

Set 1: 140 kg x 10

Set 2: 140 kg x 9

Set 3: 140 kg x 10



Iso-Lateral Row (Machine)

Set 1: 80 kg x 10

Set 2: 80 kg x 9



Seated Cable Row - Bar Grip

Set 1: 68 kg x 10

Set 2: 68 kg x 11



Rear Delt Reverse Fly (Machine)

Set 1: 86 kg x 12

Set 2: 86 kg x 11

Set 3: 86 kg x 11



Shrug (Barbell)

Set 1: 140 kg x 15

Set 2: 160 kg x 10

Set 3: 140 kg x 12

Set 4: 140 kg x 12



EZ Bar Biceps Curl

Set 1: 40 kg x 14

Set 2: 40 kg x 11

Set 3: 40 kg x 12



Hammer Curl (Dumbbell)

Set 1: 20 kg x 11

Set 2: 15 kg x 14

Set 3: 15 kg x 15



Crunch (Machine)

Set 1: 90 kg x 15

Set 2: 90 kg x 12

Set 3: 86 kg x 14



Cable Twist (Up to down)

Set 1: 24 kg x 13

Set 2: 24 kg x 15

Set 3: 24 kg x 12



@hevyapp

zak888 | PULL B Lat focus Day 5

zak888's workout

hevy.com

-- Training Mood & Energy (1-10): Focused and strong 7/10



2. Nutrition

------------

- Calories Consumed: 2717

- Macros

- Protein: 239g

- Carbs: 248g

- Fats: 74g

- Supplement Changes: None.

- Hydration (Liters): 6L

- Notes: Last day of cutting - tomorrow will be on lean bulk diet



3. Health Metrics

-----------------

- Weight: 95.5

- Resting Heart Rate: 59 bpm

- Blood Pressure: 117/62

- Blood Glucose: 4.4

- Mood / Mental State: Good this morning afternoon crash

- Pain / Injuries: Bit of back soreness.



4. Mindful Check

---------------

- Stress Level (1-10): 2

- Focus & Motivation (1-10): 6

- Mental Clarity: 6 - still feel a bit off I think e2?

- Overall Emotional State: Pretty good, just keen to get into my bulk and cycle



5. Sleep

--------

- Hours Slept: 6 hours

- Sleep Quality: 75 Score

- Bedtime / Wake Time: 10:10PM - 5:05

- Sleep Interruptions: Up to piss a few times

- Sleep Aids Used: My usual stack

- Notes: Sleep is getting better slowly, last night had dreams and a deep sleep.



6. Body Check-In

----------------

- Visual Notes (Fat loss, muscle fullness, pump): Bloated but muscles full and pumps great

- Strength Gains / Losses: Feeling stronger in the gym hitting minor PRs

- Recovery Status: Pretty good considering bad sleep.

- Other Observations: I dont know what is going on with my gut, I think the addition of Physillium Husk is messing with me a bit - but its for the greater good, I will push on - also upping my GH has I think caused a bit of water retention - will monitor and maybe split dose. Got the Evo Podcast tomorrow night, pumped as for that and back in the gym tomorrow for LEGS

slamming it bro
psyllium is doing what? you need more water usually

 

[Dreamer_]

slamming it bro
psyllium is doing what? you need more water usually

Trying to add water - I am using physillium to try and lower my LDL

 

[the_alcatraz]

Trying to add water - I am using physillium to try and lower my LDL

i mean with psyllium you need like a gallon of water bro