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

[Dreamer_]

Hey everyone,
I am starting a log here on EF sponsored by @Liquid Gold Labs now known as Gold Standard Labs.

I have been running their Sus250, GH and Mast for about 5 weeks now while I have been cutting.

Prior to this I had come off a pretty decent cycle to go onto a fertility restoration stack which had me lose quite alot of size over 3 months - but, it was successful and me and my wife are expecting in May.

I will be running the cut for another 3 weeks which at the end I will be getting a full panel of bloods to check my health, and a dexa scan to see where I ended up body fat wise, before moving on to a 12 week cycle of Sustanon, GH, NPP, Bold Ace and Mast P - all fast acting esters from Gold Standard Labs to allow me to adjust quickly - everything I do with this has health in mind as much as possible while using AAS.

My goal is to end up not gaining much body fat but gaining 4-5kg of lean mass as I am lacking size in some key areas.

Anyway, I look forward to getting to know you all over the journey and seeing how far I can push this.

-
Dreamer

 

[Dreamer_]

DATE / DAY:
Sunday 16/11

Weight: 95.6kg AM

Sleep: Bad 5.5 hours score of 67

Resting HR: 51

Stress (1–10): 5



COMPOUNDS / SUPPLEMENTS

AAS:

• GSL Sus250 30mg
• GSL Mast P 45mg

Peptides:

• MT2 .5mg
• GSL HGH 2IU AM Fasted

Health Support:

5000 IU Vitamin D3

360 mcg Vitamin K2 (MK-7)

1000 mcg Methyl Folate

1000 mcg Vitamin B12

650 mg Choline

325 mcg Kelp

3000 mg Inositol - pre bed

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 - pre bed

600 mg Magnesium Glycinate - pre bed 1000mg AM

3 g Glutamine - pre bed

400 mg L-Theanine - pre bed

900 mg Ashwagandha - pre bed

120 mg Passion Flower - pre bed

5 mg Melatonin - pre bed

10 g Creatine

5 g Taurine - split over the day

3 g L-Carnitine - 1.5 before cardio 1.5 before weights

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

6mg copper

5000iu vitamin A

5 mg Cialis

40mg Telmisartan



Notes (BP, sides, pumps, mood):

• 117/64 this morning
• Bad sleep, fell asleep easily, woke up to a work phone call at 1am couldnt get back to sleep
• Waking up very dry and dehydrated
• Mood is okay considering lack of sleep
• Pumps are great

DIET & NUTRITION

Calories: 2800

Protein: 250g

Carbs: 300g

Fats: 45g Fat

Hydration: 5L water

Sodium Intake: 5g salt



Notes (appetite, digestion, bloat):

- Appetite is weirdly up since adding calories, I am on 4mg Reta split twice weekly which makes it strange, I am not feeling the suppression as I was - I believe maybe I was underfed after running 2400 for weeks

- Digestion is great, no GI discomfort, no bloat - my body is loving these extra carbs


TRAINING -

Push/Pull



Bench - Warm up 80kg burnout

1 - 100x7

2 - 100x6

3 - 90 x 8

4 - 90 x 8

5 - 120x1



Incline Press Machine

1 - 80x 12 superset with Pec deck 86kg - burnout

2 - 80x 12 superset with Pec deck 86kg - burnout

3 - 90x10 superset with Pec Deck 86kg - burnout



Weighted Overhand Pull Ups -

1 - 10x8

2 - 10x7

3 - 10x6

4 - 10x6



Narrow grip lat pulldown

1 - 79x8

2 - 79x9

3 - 86x8



Meadow Row -

1 - 50x10

2 - 55x10

3 - 60x8



Seated Overhead Press

1 - 50x13

2 - 55x8

3 - 55x9

4 - 50x11



Lat raises superset with Rear Delt fly

1 12.5x13and 10x15

2 12.5x14and 10x14

3 12.5x12 and 10x14

4 12.5x13 and 10x14



Skullcrusher superset with Preacher Curl

1 - 40x12 and 40x11

2 - 40x 10 and 40x8

3 - 40x9 and 40x8



Cable pressdown superset with Incline curl

1 - 32x12 and 12.5x11

2 - 32x11 and 12.5x10

3 - 32x11 and 12.5x9



Cardio -

45 Minutes fasted AM

25 Minutes elliptical and 20 Minutes stair mill avg 138 BPM - sweaty session



Notes (strength, endurance, vascularity):

I have been running 2400 calories for weeks now, and noticed my energy and strength dropping off - pumps and vascularity where not where I would expect given my body fat and stack, upping to 2800 with more carbs has helped a whole lot, time will tell if this is still a deficit or not, I believe my TDEE to be around 3500 so still should be healthy. But today felt great, even after a really bad sleep and long long day at work, I felt strong and focused in the gym with some great pumps.



MIND & BODY CHECK-IN

Energy: Great despite bad sleep, went all day no worries

Mood: A little irritable, but again sleep plays a big part

Motivation: Driven and focuse

Anxiety/Calm: Calm

Focus: Locked in at work and gym.



RECOVERY

Steps: My ring doesnt count steps accurately, but 25km covered apparently

DOMS: None.

Mobility/Stretching: No joint issues or soreness

Sleep Quality: Bad, I got work phone calls through the night which disturbed my sleep alot.



PHYSIQUE NOTES

Vascularity: Getting much better, happy with it when pumped

Fullnessryness/Water: Bit of water retention in lower legs, but full and dry upper body

Pump: Really strong in the gym

Waist Look: Tightening up nicely



HEALTH TRACKING

Blood Pressure: 117/64

Glucose: 3.9 this morning 4.8 after gym

Symptoms: Feel really good, outside of a bad sleep, no real negative symptoms at all.



SUMMARY / DAILY THOUGHTS

Happy with where this phase has my physique so far, I am confident with my health markers and my health in general as I get ready to go onto a growth stack, I will be ordering bloods in the next couple weeks for a full check before starting, and I will also be getting a dexa scan to see where my body fat ended up .

I am now on day 5 of MT2 - getting 30-40 mins of direct sun a day - nothing really exciting to report just yet - I am handling this compound well though, I havent had any negative effect.

Tomorrow is leg day, so my focus tonight will be recovering from my session today and getting the sleep I need for that.

Thanks for following along

 

[the_alcatraz]

Hey everyone,
I am starting a log here on EF sponsored by @Liquid Gold Labs now known as Gold Standard Labs.

I have been running their Sus250, GH and Mast for about 5 weeks now while I have been cutting.

Prior to this I had come off a pretty decent cycle to go onto a fertility restoration stack which had me lose quite alot of size over 3 months - but, it was successful and me and my wife are expecting in May.

I will be running the cut for another 3 weeks which at the end I will be getting a full panel of bloods to check my health, and a dexa scan to see where I ended up body fat wise, before moving on to a 12 week cycle of Sustanon, GH, NPP, Bold Ace and Mast P - all fast acting esters from Gold Standard Labs to allow me to adjust quickly - everything I do with this has health in mind as much as possible while using AAS.

My goal is to end up not gaining much body fat but gaining 4-5kg of lean mass as I am lacking size in some key areas.

Anyway, I look forward to getting to know you all over the journey and seeing how far I can push this.

-
Dreamer

DATE / DAY:
Sunday 16/11

Weight: 95.6kg AM

Sleep: Bad 5.5 hours score of 67

Resting HR: 51

Stress (1–10): 5



COMPOUNDS / SUPPLEMENTS

AAS:

• GSL Sus250 30mg
• GSL Mast P 45mg

Peptides:

• MT2 .5mg
• GSL HGH 2IU AM Fasted

Health Support:

5000 IU Vitamin D3

360 mcg Vitamin K2 (MK-7)

1000 mcg Methyl Folate

1000 mcg Vitamin B12

650 mg Choline

325 mcg Kelp

3000 mg Inositol - pre bed

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 - pre bed

600 mg Magnesium Glycinate - pre bed 1000mg AM

3 g Glutamine - pre bed

400 mg L-Theanine - pre bed

900 mg Ashwagandha - pre bed

120 mg Passion Flower - pre bed

5 mg Melatonin - pre bed

10 g Creatine

5 g Taurine - split over the day

3 g L-Carnitine - 1.5 before cardio 1.5 before weights

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

6mg copper

5000iu vitamin A

5 mg Cialis

40mg Telmisartan



Notes (BP, sides, pumps, mood):

• 117/64 this morning
• Bad sleep, fell asleep easily, woke up to a work phone call at 1am couldnt get back to sleep
• Waking up very dry and dehydrated
• Mood is okay considering lack of sleep
• Pumps are great

DIET & NUTRITION

Calories: 2800

Protein: 250g

Carbs: 300g

Fats: 45g Fat

Hydration: 5L water

Sodium Intake: 5g salt



Notes (appetite, digestion, bloat):

- Appetite is weirdly up since adding calories, I am on 4mg Reta split twice weekly which makes it strange, I am not feeling the suppression as I was - I believe maybe I was underfed after running 2400 for weeks

- Digestion is great, no GI discomfort, no bloat - my body is loving these extra carbs


TRAINING -

Push/Pull



Bench - Warm up 80kg burnout

1 - 100x7

2 - 100x6

3 - 90 x 8

4 - 90 x 8

5 - 120x1



Incline Press Machine

1 - 80x 12 superset with Pec deck 86kg - burnout

2 - 80x 12 superset with Pec deck 86kg - burnout

3 - 90x10 superset with Pec Deck 86kg - burnout



Weighted Overhand Pull Ups -

1 - 10x8

2 - 10x7

3 - 10x6

4 - 10x6



Narrow grip lat pulldown

1 - 79x8

2 - 79x9

3 - 86x8



Meadow Row -

1 - 50x10

2 - 55x10

3 - 60x8



Seated Overhead Press

1 - 50x13

2 - 55x8

3 - 55x9

4 - 50x11



Lat raises superset with Rear Delt fly

1 12.5x13and 10x15

2 12.5x14and 10x14

3 12.5x12 and 10x14

4 12.5x13 and 10x14



Skullcrusher superset with Preacher Curl

1 - 40x12 and 40x11

2 - 40x 10 and 40x8

3 - 40x9 and 40x8



Cable pressdown superset with Incline curl

1 - 32x12 and 12.5x11

2 - 32x11 and 12.5x10

3 - 32x11 and 12.5x9



Cardio -

45 Minutes fasted AM

25 Minutes elliptical and 20 Minutes stair mill avg 138 BPM - sweaty session



Notes (strength, endurance, vascularity):

I have been running 2400 calories for weeks now, and noticed my energy and strength dropping off - pumps and vascularity where not where I would expect given my body fat and stack, upping to 2800 with more carbs has helped a whole lot, time will tell if this is still a deficit or not, I believe my TDEE to be around 3500 so still should be healthy. But today felt great, even after a really bad sleep and long long day at work, I felt strong and focused in the gym with some great pumps.



MIND & BODY CHECK-IN

Energy: Great despite bad sleep, went all day no worries

Mood: A little irritable, but again sleep plays a big part

Motivation: Driven and focuse

Anxiety/Calm: Calm

Focus: Locked in at work and gym.



RECOVERY

Steps: My ring doesnt count steps accurately, but 25km covered apparently

DOMS: None.

Mobility/Stretching: No joint issues or soreness

Sleep Quality: Bad, I got work phone calls through the night which disturbed my sleep alot.



PHYSIQUE NOTES

Vascularity: Getting much better, happy with it when pumped

Fullnessryness/Water: Bit of water retention in lower legs, but full and dry upper body

Pump: Really strong in the gym

Waist Look: Tightening up nicely



HEALTH TRACKING

Blood Pressure: 117/64

Glucose: 3.9 this morning 4.8 after gym

Symptoms: Feel really good, outside of a bad sleep, no real negative symptoms at all.



SUMMARY / DAILY THOUGHTS

Happy with where this phase has my physique so far, I am confident with my health markers and my health in general as I get ready to go onto a growth stack, I will be ordering bloods in the next couple weeks for a full check before starting, and I will also be getting a dexa scan to see where my body fat ended up .

I am now on day 5 of MT2 - getting 30-40 mins of direct sun a day - nothing really exciting to report just yet - I am handling this compound well though, I havent had any negative effect.

Tomorrow is leg day, so my focus tonight will be recovering from my session today and getting the sleep I need for that.

Thanks for following along

damn u look good bro ripped
hella good in EF fam here
gsl i hear is the real LGL

 

[Dreamer_]

damn u look good bro ripped
hella good in EF fam here
gsl i hear is the real LGL

Hey man, yeah the guy behind GSL is the original brewer of LGL - I used heaps of their products too.
Absolute top notch guy and amazing gear - I am really excited to share my progress on it with you guys

 

[the_alcatraz]

Hey man, yeah the guy behind GSL is the original brewer of LGL - I used heaps of their products too.
Absolute top notch guy and amazing gear - I am really excited to share my progress on it with you guys

i need to check bro to approve log
no one told me nothing lol

 

[Dreamer_]

DATE / DAY: Monday 17/11

Weight: 96.2 AM

Sleep: Short but deep 6.5 hours score of 78

Resting HR: 59 - a bit elevated today.

Stress (1–10): 3 - feel very calm today



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):

• 127/71 - a little higher than usual - not bad at all, just not ideal.
• Short but solid sleep
• Wasnt as dry and lean as usual this morning - carbs adding water weight? Should settle
• Mood is a bit flat - but big weekend at work and some big gym sessions, maybe fatigue
• Pumps are great however, strength and vascularity solid.

DIET & NUTRITION

Calories: 2721

Protein: 247g

Carbs: 286g

Fats: 49g Fat

Hydration: 5L water

Sodium Intake: 7g salt - going to try and keep this at 7-8, 5g felt way to low



Notes (appetite, digestion, bloat):

-Appetite calming down, back to normal routine eating - I think it has been salt I have been craving, digestion solid - I never really have any issues here.





TRAINING -

Legs, Abs, Calves Quad focus.



Hack Squat

1- 170x11

2-180x9

3-190x8

4- 200x7

5- 220x 2



Pendulum squat superset with lying leg curl

1 - 20x11 and 73x13

2 - 20x11 and 73x12

3 - 25x10 and 73x12

4 - 30x8 and 73 to burnout



Pin Loaded Leg Press Quad emphasis Superset with adductor to burnout

1- 190x13 and 57 to burnout

2- 190x12 and 57 to burnout

3 - 190x12 and 57 to burnout



Leg extension superset with Standing Calf

1- 97x12 and 100x30

2-97x12 and 100x 28

3-97x12 and 100x 23



Sissy squat superset with seated calf

1 - 20x11 and 80x18

2 - 20x11 and 80x16

3 - 20x12 and 70x25



Decline crunch superset with Cable russian twist

1 20x15 and 19x12

2 20x15 and 17x12

3 20x15 and 17x12



Reverse crunch superset with ab wheel

1 12 and 12

2 12 and 14

3 12 and 15



Cable woodchopper 2 sets superset crunch machine

1 - 18kg- burnout 77kg burnout

2- 18kg - burnout 77kg burnout



Cardio -

45 Minutes fasted AM

25 Minutes elliptical and 20 Minutes stair mill avg 133 BPM - I was literally dripping swear onto the stair mill.



Notes (strength, endurance, vascularity):

I didnt really want to do this session after work, I felt really flat, had some pre workout and got into it, and oh my, my strength felt so good, I was pumped by the first set of hacks, and every movement felt like it was purposeful, I gassed a little by the end of abs, vascularity probably not really where I like it, but I have been playing with sodium.

I managed to increase some reps on some movements which is all you can ask in a deficit.



MIND & BODY CHECK-IN



Energy: Pretty flat and unmotivated today, I think my sweaty cardio and then dropping my salt killed me today. Will try a different approach tomorrow.



Mood: Calm, Happy

Motivation: Flat until the gym

Anxiety/Calm: Calm

Focus: Great at gym.



RECOVERY

Steps: 27km equiv

DOMS: None.

Mobility/Stretching: No joint issues or soreness

Sleep Quality: Good, but shorter than id like.



PHYSIQUE NOTES

Vascularity: Not great today, I blame low sodium.

Fullnessryness/Water: Again, a bit flat and unimpressive

Pump: Really strong in the gym

Waist Look: Tight, only a bit of love handle left



HEALTH TRACKING

Blood Pressure: 127/71

Glucose: 4.2 AM fasted

Symptoms: Flat, unmotivated, tired



SUMMARY / DAILY THOUGHTS

I struggle controlling volume with my training , which I think I overreach often, but the trouble is I love it, I think I wont struggle as much when I am back in a surplus. I also think low salt and alot of sweat and demand has made today harder than need be, I am also on day 6 of MT2 and noticing a SLIGHT tan coming through, which is exciting.

Tomorrow is a session of arms and rear delts which I love and a bit easier on the body, with a rest the next day, so hopefully recover well for this last 2 weeks of cut.

Thanks for following along

 

[Dreamer_]

Pics from today

 

[Dreamer_]

DATE / DAY: Tuesday 17/11

Weight: 95.8 AM

Sleep: Short but deep 6.5 hours score of 81

Resting HR: 57 - coming back down

Stress (1–10): 1 - feeling good



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):

• 119/67
• Another 6.5 hours - I will get better here
• Woke up super dry and lean - but fluffy and watery by end of the day, cant work it out.
• Felt bad today, I crashed about lunch time, I am actually thinking of starting low dose .125 every day adex - my last e2 was 315 pmol, but thinking maybe its climbed
• Mood off, gym didnt feel great

DIET & NUTRITION

Calories: 2765

Protein: 249g

Carbs: 286g

Fats: 53g

Hydration: 5L water

Sodium Intake: 10g salt - again too much, too little - I want these lower legs sorted.



Notes (appetite, digestion, bloat):

• Nothing really note worthy here, other than my fluid retention.

TRAINING -

Arms, Traps and Rear Delts



Dips

1- 20x13

2-20x11

3 - 20x10



Smith Close grip bench superset with Preacher curl

1 - 70x12and 35x12

2 - 70x12 and 35x13

3- 70x12 and 35x 12



Skull crushers superset with Hammer curl

1 - 40x11 and 15x9

2 - 40x10 and 15x9

3 - 40x10 and 15x9



Cable pressdown with Incline curl

1 - 36x11 and 12.5x13

2 - 36x10and 12.5x12

3 - 36x11 and 12.5x12



Rear delt DB fly and shrugs

1 - 12.5x15 and 100x15

2 - 12.5x14and 120x12

3 - 12.5x14and 120x12



Face pulls and cable upright row

1 36x15 and 50x11

2 36x15 and 50x10

3 36x15 and 50x10



Reverse pec deck to burnout and calf raise machine shrugs

1 89kg and 160x15

2 89kg and 160x13

3 89kgand 160x12



Cardio -

45 Minutes fasted AM

25 Minutes elliptical and 20 Minutes stair mill avg 131 BPM - I love doing cardio, I want to push to an hour, but with the way I am recovering at the moment I will wait.



Notes (strength, endurance, vascularity):

Pretty average session, I got it done, but I was distracted by this water retention and puffiness, it is frustrating me so much, I am super lean with these puffy legs. My diet is dialled, I control my electrolytes, the only thing I can think is e2



MIND & BODY CHECK-IN



Energy: Very flat, not really driven to do much, dont feel tired just disinterested .



Mood: Calm but annoyed

Motivation: Flat

Anxiety/Calm: Calm

Focus: Bad



RECOVERY

Steps: 27km equiv

DOMS: None

Mobility/Stretching: No joint issues or soreness

Sleep Quality: Short but strong



PHYSIQUE NOTES

Vascularity: Great when pumped

Fullnessryness/Water: Watery legs

Pump: Great

Waist Look: Tight,



HEALTH TRACKING

Blood Pressure: 119/67

Glucose: 3.8AM fasted

Symptoms: Felt good AM, Bad in afternoon



SUMMARY / DAILY THOUGHTS

Today was a bad day, I think I am going to start .125 adex daily and watch symptoms, I am hesitant to crash my e2, my last test was 315 pmol but i felt great and from a ratio perspective to 1250 free test was pretty good, but I am out of ideas, no real point running labs at this stage, as I finish this cycle in a little over 2 weeks and will do a full panel then, but any advice please.

 

[Dreamer_]

DATE / DAY: Wednesday 19/11

Weight: 96.5AM

Sleep: Short - Had to start work at 5.30 score of 74

Resting HR: 57

Stress (1–10): 5 - 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):

• 114/72
• Another short sleep - tonight early in bed
• Once again looked crazy dry and lean until the afternoon - have attached a morning photo
• Not a bad day, no gym or cardio, spent some time relaxing tanning in the sun and took the dogs for a walk. Work sucked.
• Got that typical arvo crash I have had the past couple days.

DIET & NUTRITION

Calories: 2427

Protein: 240g

Carbs: 234g

Fats: 45g

Hydration: 5L water

Sodium Intake: 10g salt - again too much, too little - I want these lower legs sorted.



Notes (appetite, digestion, bloat):

• Nothing really note worthy here, other than my fluid retention.

TRAINING -

Rest day today



Notes (strength, endurance, vascularity):

No training.



MIND & BODY CHECK-IN



Energy: Super energised this morning until about lunch and then I crashed - I started .125 adex yesterday, so lets see how that goes and where my bloods come back at soon .



Mood: Overall good

Motivation: Great until lunch

Anxiety/Calm: Calm

Focus: Much better today



RECOVERY

Steps: 27km equiv

DOMS: None

Mobility/Stretching: No joint issues or soreness

Sleep Quality: Short but strong



PHYSIQUE NOTES

Vascularity: Really good in the morning

Fullnessryness/Water: Afternoon puffiness

Pump: N/A

Waist Look: a bit softer today but sharp in the morning,



HEALTH TRACKING

Blood Pressure: 114/72

Glucose: 4.3 fasted

Symptoms: Felt good AM, Bad in afternoon - Again



SUMMARY / DAILY THOUGHTS

Frustrated with these symptoms I keep having - this whole run has felt great until now, I will keep going with the adex and pull bloods in a couple weeks to get a picture before going on cycle, but any ideas I am all ears.

Back in the gym tomorrow for a Push/Pull session and some fasted cardio which I am keen to get a good sleep tonight and go for.

 

[Dreamer_]

DATE / DAY: Thursday 20/11

Weight: 96.7AM

Sleep: Short AGAIN - work calls at 4am

Resting HR: 54

Stress (1–10): 2 feeling good



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):

• 118/67
• Another short sleep - work is really being painful for my sleep at the moment
• Feeling good this morning, energetic and happy
• Usual crash at lunchtime - convinced this is high e2.
• Gym felt great - strong, focused pumps amazing

DIET & NUTRITION

Calories: 2713

Protein: 245g

Carbs: 294g

Fats: 46g

Hydration: 5L water

Sodium Intake: 8g salt



Notes (appetite, digestion, bloat):

Hungry after gym, rest of day pretty okay, no digestion issues



TRAINING -



1 HOUR of Fasted AM cardio, used the early wake up to squeeze a bit more in, elliptical and stair master my two favs.



Incline dumbell press

1 - 35x12

2 - 40x8

3 - 40x8

4 - 42.5x



Supine chest press superset cable fly

1 - 110x14 and 12.5x15

2 - 130x10 and 12.5x 14

3 - 130x9 and 12.5x15



Seated low row

1 - 79x12

2 - 86x 9

3 - 86x9

4 - 93x7

5 - 79x11



Narrow Grip Lat Pulldown superset Straight arm pulldown

1 79x12 and 45x14

2 86x9 and 45x14

3 86x9 and 45x14



Arnold Press super set Lat Raises

1 25x11 and 12.5x14

2 25x9 and 12.5x15

3 25x8 and 12.5x12

4 25x8 and 12.5x11

10kg lat raises to burnout



Shrugs superset Rear delt fly

1 - 120x 13 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 16

2 15 and 12



Machine lat raise and reverse pec deck to burnout

1 64x17 and 79x16

2 64x14 and 79x15



Notes (strength, endurance, vascularity):

Training was really solid, felt great, focus was on point, pumps were good, vascularity going crazy, great session .



MIND & BODY CHECK-IN



Energy: Woke up way too early to a phone call, couldnt get back to sleep, but feel good and energetic - mid day crash - gonna keep going with this AI and see how I go, microdosing adex is doing something good as my oura metrics are improving and my sleep is better.



Mood: Great

Motivation: Great until lunch

Anxiety/Calm: Calm

Focus: Much better today



RECOVERY

Steps: 27km equiv

DOMS: None

Mobility/Stretching: Bit tight through my legs - but cardio was tough this morning

Sleep Quality: Short but strong



PHYSIQUE NOTES

Vascularity: Really good in the morning

Fullnessryness/Water: Afternoon puffiness

Pump: N/A

Waist Look: a bit softer today but sharp in the morning,



HEALTH TRACKING

Blood Pressure: 118/67

Glucose: 4.6 fasted

Symptoms: Felt good AM, Bad in afternoon - Again



SUMMARY / DAILY THOUGHTS

Today was a weird day, I didnt feel amazing, my sleep was shit, but my gym performance was great, I had plenty of energy once I walked in there, I am microdosing adex to test how I respond, my bloods on the 27th were 315pmol e2 which at the time, I didnt really feel too bad, but the issue is I think, I had only been on Sustanon for 19 days at that point, so it hadnt fully started working, now I would be willing to bet its higher, I am getting some pretty bad fluid retention in my lower legs in the afternoon and some other familiar symptoms, bit odd I aromatise so much at this level of body fat, but it is what it is, I wont bother with bloods as I will be doing them in a couple weeks anyway, and I dont intend on taking big doses to crash myself.



Expecting a touchdown next week from @gold standard labs for my sponsored log I will be starting after this, which is exciting. Also booking a dexa scan in the next week or so to see where my BF ended up.



I forgot to take a picture of my meals today, but I did get one of my breakfast which doesnt look great but after an hour of fasted cardio - it tastes amazing, 2 eggs, 70g oats, banana, whey and honey.



Leg day tomorrow then rest

 

[Dreamer_]

DATE / DAY: Sat 22/11

Weight: 95.1 AM

Sleep: 6 hours - score of 78

Resting HR: 47

Stress (1–10): 4 Tired - got home late



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):

• 115/72
• Another short sleep, got home late not in bed until about 12.30.
• Felt pretty off, my sleep catching up with me
• Mood not great - E2 all over the shop I think
• Body looked great at the gym during cardio

DIET & NUTRITION

Calories: 2642

Protein: 252g

Carbs: 273g

Fats: 55g

Hydration: 5L water

Sodium Intake: 6g salt



Notes (appetite, digestion, bloat):

Constantly hungry, digestion good though. Cut is getting hard



TRAINING -

Another hour of zone 2/3 cardio AM fasted

Rest from weights today - back for Push tomorrow



Notes (strength, endurance, vascularity):

Cardio felt great, did an hour listening to the Evo podcast, love that time in the morning, body was dry, vascular and full, great day .



MIND & BODY CHECK-IN



Energy: A week of bad sleep is catching up with me, I really need to get some longer sleep, this will be my focus going through the next week.

All in all though, my energy and performance is good, just not feeling 100%



Mood: 50/50

Motivation: Pretty flat today

Anxiety/Calm: Calm

Focus: Good



RECOVERY

Steps: 12.7km Equiv

DOMS: none

Mobility/Stretching: Bit of soreness in my ankle

Sleep Quality: Short but deep



PHYSIQUE NOTES

Vascularity: Amazing this morning, still same issue by afternoon

Fullnessryness/Water: Afternoon puffiness

Pump: N/A

Waist Look: Tight



HEALTH TRACKING

Blood Pressure: 115/70

Glucose: 3.8 fasted

Symptoms: Puffy and moody by end of day



SUMMARY / DAILY THOUGHTS



Not alot to report , I had a rest day today but did my morning cardio as I love it and missed it yesterday.

I am still dosing adex daily, I will keep going until these symptoms settle - I have aromasin on the way.

I will also do some bloods this week coming.

Back into the gym for push tomorrow - which I am really looking forward to.

Got a touchdown on the way from GSL, might even start the bulk early if my bloods check out.

I have been getting plenty of UV the past few days - starting to see the MT2 work, as you can see in my pics I posted earlier

 

[Dreamer_]

DATE / DAY: Sun 23/11

Weight: 95.5 AM

Sleep: 7 hours - score of 86

Resting HR: 48

Stress (1–10): 1 - feeling great



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):

• 111/55
• Felt great all day, my typical afternoon crash - but, getting later and less intense - I think e2 is settling
• Pumps and mood both great, felt very energetic in the gym

DIET & NUTRITION

Calories: 2642

Protein: 252g

Carbs: 273g

Fats: 55g

Hydration: 5L water

Sodium Intake: 6g salt



Notes (appetite, digestion, bloat):

Appetite easier to manage today.



TRAINING -

1 hour of zone 2/3 cardio AM fasted Avg 131 BPM



Bench - Warm up 80kg burnout

1 - 100x6

2 - 90x9

3 - 100x7

4 - 100x7

5 - 100x6



Incline Press Machine

1 - 80x10superset with Pec deck 86kg - burnout

2 - 80x 10superset with Pec deck 86kg - burnout

3 - 90x8 superset with Pec Deck 86kg - burnout



Weighted Overhand Pull Ups -

1 - 14 reps body weight

2 - 10x8

3 - 10x8

4 - 10x6



Narrow grip lat pulldown

1 - 79x12

2 - 79x9

3 - 79x9



Meadow Row -

1 - 60x10

2 - 55x10

3 - 60x8



Seated Overhead Press

1 - 60x8

2 - 50x10

3 - 50x9

4 - 50x8



Lat raises superset with Cable Rear Delt fly

1 12.5x14 and 6x15

2 12.5x14and 6x15

3 12.5x12 and 6x13

4 12.5x13 and 10x14



Skullcrusher superset with Preacher Curl

1 - 40x12 and 35x14

2 - 40x11 and 40x10

3 - 40x9 and 40x8



Cable pressdown superset with Incline curl

1 - 32x13 and 12.5x11

2 - 32x12 and 12.5x10

3 - 32x12 and 12.5x11



Notes (strength, endurance, vascularity):

Really solid day of training, both sessions felt good, good day. I did crash a little in mood, energy and just felt eh towards the afternoon - but this is getting better .



MIND & BODY CHECK-IN



Energy: Starting to feel a heap better in the most part of the day

Mood: Good

Motivation: Very good

Anxiety/Calm: Calm

Focus: Good



RECOVERY

Steps: 28.3 equiv

DOMS: none

Mobility/Stretching: Completely fine

Sleep Quality: Such a deep sleep, felt very rested



PHYSIQUE NOTES

Vascularity: Amazing, I am getting veins all up my abs now

Fullnessryness/Water: Afternoon puffiness still.

Pump: Very good

Waist Look: Tight



HEALTH TRACKING

Blood Pressure: 111/55

Glucose: 3.7 fasted

Symptoms: Still just that fluid swing in the end of day.



SUMMARY / DAILY THOUGHTS

Good day. MT2 starting to work, body is starting to look really lean and vascular - training still feeling great, I think a few more days this e2 will level off - switching to aromasin in the week.

Calories are being held steady at around 2600 and still seem to be losing, back in the gym for legs tomorrow.

One thing I have noticed is my Oura metrics have all just improved dramatically since adding arimidex which confirms what I believed, I still will get bloods, but I am starting to be able to pick the symptoms which is good.

 

[the_alcatraz]

DATE / DAY: Sun 23/11

Weight: 95.5 AM

Sleep: 7 hours - score of 86

Resting HR: 48

Stress (1–10): 1 - feeling great



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):

• 111/55
• Felt great all day, my typical afternoon crash - but, getting later and less intense - I think e2 is settling
• Pumps and mood both great, felt very energetic in the gym

DIET & NUTRITION

Calories: 2642

Protein: 252g

Carbs: 273g

Fats: 55g

Hydration: 5L water

Sodium Intake: 6g salt



Notes (appetite, digestion, bloat):

Appetite easier to manage today.



TRAINING -

1 hour of zone 2/3 cardio AM fasted Avg 131 BPM



Bench - Warm up 80kg burnout

1 - 100x6

2 - 90x9

3 - 100x7

4 - 100x7

5 - 100x6



Incline Press Machine

1 - 80x10superset with Pec deck 86kg - burnout

2 - 80x 10superset with Pec deck 86kg - burnout

3 - 90x8 superset with Pec Deck 86kg - burnout



Weighted Overhand Pull Ups -

1 - 14 reps body weight

2 - 10x8

3 - 10x8

4 - 10x6



Narrow grip lat pulldown

1 - 79x12

2 - 79x9

3 - 79x9



Meadow Row -

1 - 60x10

2 - 55x10

3 - 60x8



Seated Overhead Press

1 - 60x8

2 - 50x10

3 - 50x9

4 - 50x8



Lat raises superset with Cable Rear Delt fly

1 12.5x14 and 6x15

2 12.5x14and 6x15

3 12.5x12 and 6x13

4 12.5x13 and 10x14



Skullcrusher superset with Preacher Curl

1 - 40x12 and 35x14

2 - 40x11 and 40x10

3 - 40x9 and 40x8



Cable pressdown superset with Incline curl

1 - 32x13 and 12.5x11

2 - 32x12 and 12.5x10

3 - 32x12 and 12.5x11



Notes (strength, endurance, vascularity):

Really solid day of training, both sessions felt good, good day. I did crash a little in mood, energy and just felt eh towards the afternoon - but this is getting better .



MIND & BODY CHECK-IN



Energy: Starting to feel a heap better in the most part of the day

Mood: Good

Motivation: Very good

Anxiety/Calm: Calm

Focus: Good



RECOVERY

Steps: 28.3 equiv

DOMS: none

Mobility/Stretching: Completely fine

Sleep Quality: Such a deep sleep, felt very rested



PHYSIQUE NOTES

Vascularity: Amazing, I am getting veins all up my abs now

Fullnessryness/Water: Afternoon puffiness still.

Pump: Very good

Waist Look: Tight



HEALTH TRACKING

Blood Pressure: 111/55

Glucose: 3.7 fasted

Symptoms: Still just that fluid swing in the end of day.



SUMMARY / DAILY THOUGHTS

Good day. MT2 starting to work, body is starting to look really lean and vascular - training still feeling great, I think a few more days this e2 will level off - switching to aromasin in the week.

Calories are being held steady at around 2600 and still seem to be losing, back in the gym for legs tomorrow.

One thing I have noticed is my Oura metrics have all just improved dramatically since adding arimidex which confirms what I believed, I still will get bloods, but I am starting to be able to pick the symptoms which is good.

even your legs ripped damn bro

 

[Dreamer_]

Touchdown from GSL the legend, got my full cycle on deck now, ready to go. Top quality as always - massive shout out for the hook up

 

[Dreamer_]

even your legs ripped damn bro

Thank you brother, pretty happy with how the cut is coming along, start bulking 8/12

 

[Dreamer_]

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):

• 118/65
• Very lean, very dry, but weak in gym
• Pumps great, focus off, weak in gym, not alot of energy
• Mood very irritable

DIET & NUTRITION

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

 

[the_alcatraz]

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):

• 118/65
• Very lean, very dry, but weak in gym
• Pumps great, focus off, weak in gym, not alot of energy
• Mood very irritable

DIET & NUTRITION

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

the dream is on bro

 

[stevesmi]

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):

• 118/65
• Very lean, very dry, but weak in gym
• Pumps great, focus off, weak in gym, not alot of energy
• Mood very irritable

DIET & NUTRITION

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

@Dreamer_ very nice man. I'm very happy to see you on this Log hopefully we have a good podcast coming up.

 

[Dreamer_]

@Dreamer_ very nice man. I'm very happy to see you on this Log hopefully we have a good podcast coming up.

Thank you @stevesmi, I am looking forward to it, big fan of the podcast so its pretty awesome to be going on it

 

[ROIDDERS]

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):

• 118/65
• Very lean, very dry, but weak in gym
• Pumps great, focus off, weak in gym, not alot of energy
• Mood very irritable

DIET & NUTRITION

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

This is one hell of an update here. You've got an amazing amount of training. I like that you're hitting five sets on the hack squat and then you're going super sets. That's a good workout. @Dreamer_

 

[2Thick]

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):

• 118/65
• Very lean, very dry, but weak in gym
• Pumps great, focus off, weak in gym, not alot of energy
• Mood very irritable

DIET & NUTRITION

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

Key. The good work, boss. I like the different physique that you're doing. @Dreamer_ Nice health tracking. Your blood pressure look fantastic to me.

 

[SteveMobsterG]

Touchdown from GSL the legend, got my full cycle on deck now, ready to go. Top quality as always - massive shout out for the hook up

Love me a TD pic

 

[Dreamer_]

DATE / DAY: Tuesday 25/11

Weight: 94.2 AM

Sleep: 6.5 hours - score of 81

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):

• 122/72
• Very lean, very dry, very strong
• Pumps great, gym felt great, vascular as, felt very oddly strong
• Mood very good today
• I think I am very close to my ideal e2, arimidex is way too hard to dial - I will be using aromasin from here on out.

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):

Hungry in the evening, controlled through the day



TRAINING -

1 hour of zone 2 AM fasted Avg 121 BPM

Arms, Rear delts and Traps

Dips

1- 10x15

2-20x11

3 - 20x10

4 - 20x8



Smith Close grip bench superset with Preacher curl

1 - 80x9 and 42.5x9

2 - 80x8 and 42.5x8

3- 80x9 and 42.5x8



Skull crushers superset with Hammer curl

1 - 40x11 and 15x9

2 - 40x10 and 15x9

3 - 40x10 and 15x9



Cable pressdown with Incline curl

1 - 36x11 and 12.5x13

2 - 36x10and 12.5x12

3 - 36x11 and 12.5x12



Rear delt DB fly and shrugs

1 - 12.5x15 and 100x15

2 - 12.5x14and 120x12

3 - 12.5x14and 120x12



Face pulls and cable upright row

1 36x15 and 59x12

2 36x15 and 59x11

3 36x15 and 59x11



Reverse pec deck to burnout and calf raise machine shrugs

1 89kg and 160x15

2 89kg and 160x13

3 89kgand 160x12



Notes (strength, endurance, vascularity):

Strength good, felt great in the gym, vascular as hell, had great muscle mind connection and focus. .



MIND & BODY CHECK-IN



Energy: Great

Mood: Great

Motivation: Good

Anxiety/Calm: Calm

Focus: Focused and clear



RECOVERY

Steps: 14.8km equiv

DOMS: lower back

Mobility/Stretching: Back tender

Sleep Quality: Deep and refreshing



PHYSIQUE NOTES

Vascularity: Great

Fullnessryness/Water: Afternoon and evening softened up

Pump: Very good

Waist Look: Tight



HEALTH TRACKING

Blood Pressure: 122/72

Glucose: 4.6 fasted

Symptoms: Today was good, feel like I am close to dialled in



SUMMARY / DAILY THOUGHTS

Good day, good session, 12 days to go on this protocol, made the decision with GSL to change the plan for the cycle to test prop instead of sustanon to try and dial in better and run a full cycle on all fast esters - going to be interesting.



Got a dexa booked for Friday and full panel of bloods also to see where my BF landed and where my bloods sit for the next push.

Bit of cardio tomorrow but rest off weights, which will be lovely



Also a picture of my vascular quad - been battling fluid retention to get to this point - inspired by @Eveflorence

 

[ceo]

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):

• 118/65
• Very lean, very dry, but weak in gym
• Pumps great, focus off, weak in gym, not alot of energy
• Mood very irritable

DIET & NUTRITION

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

@Dreamer_ Bros. This is a solid job on the updating. If you starting to feel low estrogen you should definitely make adjustments. You don't want low estrogen or high estrogen.

 

[Ulter]

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):

• 118/65
• Very lean, very dry, but weak in gym
• Pumps great, focus off, weak in gym, not alot of energy
• Mood very irritable

DIET & NUTRITION

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

looking solid on this man. the vascularity is looking good! i love the summary as well @Dreamer_

 

[stevesmi]

Thank you @stevesmi, I am looking forward to it, big fan of the podcast so its pretty awesome to be going on it

we are going to kill it!

 

[ballin2504]

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):

• 118/65
• Very lean, very dry, but weak in gym
• Pumps great, focus off, weak in gym, not alot of energy
• Mood very irritable

DIET & NUTRITION

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

@Dreamer_ quality update man. A lot of good details hit. The calves are looking lean and a lot of Vascularity

 

[Dreamer_]

DATE / DAY: Wednesday 26/11

Weight: 95.1 AM

Sleep: 6 hours- score of 73

Resting HR: 48

Stress (1–10): 1 - no stress but not good mood



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):

• 117/67
• No training, very lean in the morning
• Cardio went well, plenty of sweat
• Mood very flat
• I give up on the Arimidex, bloods friday, pretty sure I have gone to far with it, bloods will tell the story and I will adjust from there - I had like two perfect days, so I am getting close

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 appetite, minimal hunger



TRAINING -

1 hour of zone 2 AM fasted Avg 131 bpm



Rest day



Notes (strength, endurance, vascularity):

Cardio felt good, plenty of sweat, dry and vascular look



MIND & BODY CHECK-IN



Energy: Flat

Mood: Flat

Motivation: Flat

Anxiety/Calm: Calm

Focus: Foggy



RECOVERY

Steps: 16.8km

DOMS: lower back

Mobility/Stretching: Back tender still

Sleep Quality: Broken and light



PHYSIQUE NOTES

Vascularity: Great

Fullnessryness/Water: Afternoon and evening softened up

Pump: Didnt do anything

Waist Look: A bit softer



HEALTH TRACKING

Blood Pressure: 117/67

Glucose: 4.2 fasted

Symptoms: Typical unsettled e2 symptoms today, I should of ordered bloods before doing any AI but thought I knew better, live and learn



SUMMARY / DAILY THOUGHTS

Tough day really, felt off all day, but also slept bad, I believe I will be on the up and up from here, I wont stop training, I am coping just fine, just the mood and motivation part, I havent dosed adex for a couple days now, so could be rebounding too, but not willing to guess anymore, will wait for bloods and make the switch to aromasin if needed.

Push/Pull day tomorrow for something to look forward to.

 

[the_alcatraz]

DATE / DAY: Wednesday 26/11

Weight: 95.1 AM

Sleep: 6 hours- score of 73

Resting HR: 48

Stress (1–10): 1 - no stress but not good mood



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):

• 117/67
• No training, very lean in the morning
• Cardio went well, plenty of sweat
• Mood very flat
• I give up on the Arimidex, bloods friday, pretty sure I have gone to far with it, bloods will tell the story and I will adjust from there - I had like two perfect days, so I am getting close

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 appetite, minimal hunger



TRAINING -

1 hour of zone 2 AM fasted Avg 131 bpm



Rest day



Notes (strength, endurance, vascularity):

Cardio felt good, plenty of sweat, dry and vascular look



MIND & BODY CHECK-IN



Energy: Flat

Mood: Flat

Motivation: Flat

Anxiety/Calm: Calm

Focus: Foggy



RECOVERY

Steps: 16.8km

DOMS: lower back

Mobility/Stretching: Back tender still

Sleep Quality: Broken and light



PHYSIQUE NOTES

Vascularity: Great

Fullnessryness/Water: Afternoon and evening softened up

Pump: Didnt do anything

Waist Look: A bit softer



HEALTH TRACKING

Blood Pressure: 117/67

Glucose: 4.2 fasted

Symptoms: Typical unsettled e2 symptoms today, I should of ordered bloods before doing any AI but thought I knew better, live and learn



SUMMARY / DAILY THOUGHTS

Tough day really, felt off all day, but also slept bad, I believe I will be on the up and up from here, I wont stop training, I am coping just fine, just the mood and motivation part, I havent dosed adex for a couple days now, so could be rebounding too, but not willing to guess anymore, will wait for bloods and make the switch to aromasin if needed.

Push/Pull day tomorrow for something to look forward to.

You think you crashed your e2 bro?
Waiting for ur bloods

 

[Dreamer_]

You think you crashed your e2 bro?
Waiting for ur bloods

I dont know about crashed, but defs low, just how low I am unsure - I started at 315 pmol which had to come down, but I seem very sensitive to arimidex, I will post them up when I get them back

 

[the_alcatraz]

I dont know about crashed, but defs low, just how low I am unsure - I started at 315 pmol which had to come down, but I seem very sensitive to arimidex, I will post them up when I get them back

low e2 is nasty stuff bro

 

[RoySimpson]

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):

• 118/65
• Very lean, very dry, but weak in gym
• Pumps great, focus off, weak in gym, not alot of energy
• Mood very irritable

DIET & NUTRITION

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

@Dreamer_ legs are looking hella vascular bro!

 

[Dreamer_]

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):

• 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.

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 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

 

[Dreamer_]

@Dreamer_ legs are looking hella vascular bro!

Thanks brother, love the look of the lean vascular legs

 

[the_alcatraz]

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):

• 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.

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 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

how u stay so ripped bro?

 

[Dreamer_]

how u stay so ripped bro?

Cardio 5 days a week and a really dialled in diet man, I meal prep and weigh everything

 

[Dreamer_]

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

 

[the_alcatraz]

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

before and after pics looks like 2 diff ppl bro

 

[Dreamer_]

before and after pics looks like 2 diff ppl bro

Wait til you see the next phase

 

[Dreamer_]

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

 

[the_alcatraz]

Wait til you see the next phase

I’m waiting bro

 

[the_alcatraz]

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

Your abs like fight club ripped bro

 

[Dreamer_]

Your abs like fight club ripped bro

Oh what a killer movie - I have to rewatch that

 

[the_alcatraz]

Oh what a killer movie - I have to rewatch that

Its hella good bro
Make you feel energetic

 

[SteveMobsterG]

Not liking the sleep scoring system thing

 

[Dreamer_]

Not liking the sleep scoring system thing

Talk to me @SteveMobsterG what is it you dont like?, I am not stoked with my length of sleep, I think the device pulls it from resting heart rate and overnight hrv, I am waking up feeling pretty rested usually - just the last couple weeks I am having pretty broken sleep, but thats part of the reason I went and got bloods earlier than I was going to.

I sometimes dont think these devices really align to the lifestyles we lead - more geared towards normal everyday people.

My sleep is probably my biggest opportunity at the moment.

 

[stevesmi]

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_ 9 or 9.9% is amazing. being under 10% IS THE way to go. gonna have to talk about your stuff on the podcast

 

[Ulter]

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

looking good on this one. 9% body fat is a great option. maybe try and hit sub 8% next that would be cool @Dreamer_

 

[ceo]

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

bros good you tracking your glucose and bp @Dreamer_ Not a big problem with bodybuilders, especially those who use a lot of steroids. So that's good that you really keeping healthy. Let's see the bloods.

 

[ROIDDERS]

Oh what a killer movie - I have to rewatch that

@Dreamer_ Well, the one rule with Fight Club is you don't talk about Fight Club. Ha ha.

 

[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

 

[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

 

[Dreamer_]

Saturday 6/12/25

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



1. Training

-----------

No cardio today.



Push A Day 1

Saturday, Dec 06, 2025 at 7:13am



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 10

Set 2: 80 kg x 10

Set 3: 100 kg x 9



Butterfly (Pec Deck)

Set 1: 100 kg x 12

Set 2: 100 kg x 11

Set 3: 100 kg x 11



Chest Dip (Weighted)

Set 1: 20 kg x 10

Set 2: 20 kg x 9



Push Up

Set 1: 16 reps

Set 2: 14 reps



Lateral Raise (Dumbbell)

Set 1: 15 kg x 13

Set 2: 15 kg x 12

Set 3: 15 kg x 12



Arnold Press (Dumbbell)

Set 1: 22.5 kg x 11

Set 2: 22.5 kg x 11

Set 3: 22.5 kg x 10



Skullcrusher (Barbell)

Set 1: 40 kg x 11

Set 2: 40 kg x 10

Set 3: 40 kg x 10



Triceps Pushdown

Set 1: 32 kg x 12

Set 2: 36 kg x 9

Set 3: 36 kg x 8



@hevyapp

zak888 | Push A Day 1

zak888's workout

hevy.com

-- Training Mood & Energy (1-10): 8 - Great session! Loved it, felt strong and energetic.



2. Nutrition

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

- Calories Consumed: 3984

- Macros

- Protein: 369g

- Carbs: 358g

- Fats: 102g

- Supplement Changes: None.

- Hydration (Liters): 6L

- Notes: Feels so good to be eating again.



3. Health Metrics

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

- Weight: 99.7

- Resting Heart Rate: 64 BPM

- Blood Pressure: 129/73

- Blood Glucose: 4.6

- Mood / Mental State: Pretty good this morning

- Pain / Injuries: Bit of back soreness - I think its water retention



4. Mindful Check

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

- Stress Level (1-10): 2

- Focus & Motivation (1-10): 8

- Mental Clarity: 7

- Overall Emotional State: Much better today. Feeling more myself - weirdly as I start a cycle



5. Sleep

--------

- Hours Slept: 6.5 hours

- Sleep Quality: 69 Score

- Bedtime / Wake Time: 11:17 - 6.30 am

- Sleep Interruptions: Up to piss a few times again

- Sleep Aids Used: My usual stack

- Notes: Sleep is getting better - waking up feeling refreshed score is low but I will expand on that in my notes



6. Body Check-In

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

- Visual Notes (Fat loss, muscle fullness, pump): Clearly holding water - but looking lean and full

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

- Recovery Status: I pulled cardio today as I just am not recovering properly at the moment

- Other Observations: My body is a little all over the place at the moment - my Oura numbers are cooked, but I think the important thing is how I am feeling, I have decided to shelve the higher dose GH for now, for some reason my body didnt like it at all, have dropped to 3.5 and will titrate up, I think my body is adapting to this sudden influx of compounds, I got a readiness score of 49 and major signs of stress on my oura ring but the trap people fall into with these trackers is not realising they only read raw data without context - So I will hold steady and see how it goes for a week, my sleep is ok, my body looks good and I feel strong.

Gonna be a great cycle if this is day 3

1. Peds and Peps -
   ————————
2. - GSL Test P 60mg
3. -GSL Bold Ace 45mg
4. - GSL NPP 45mg
5. - GSL Gold Top HGH 3.5 IU
6. -Ascension Reta 2mg - will start this Monday
7. -Externally sourced MT2 500mcg

 

[Dreamer_]

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

Yeah I dropped the physillium back just a little, too high dose I think

 

[Coolguy77711]

DATE / DAY:
Sunday 16/11

Weight: 95.6kg AM

Sleep: Bad 5.5 hours score of 67

Resting HR: 51

Stress (1–10): 5



COMPOUNDS / SUPPLEMENTS

AAS:

• GSL Sus250 30mg
• GSL Mast P 45mg

Peptides:

• MT2 .5mg
• GSL HGH 2IU AM Fasted

Health Support:

5000 IU Vitamin D3

360 mcg Vitamin K2 (MK-7)

1000 mcg Methyl Folate

1000 mcg Vitamin B12

650 mg Choline

325 mcg Kelp

3000 mg Inositol - pre bed

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 - pre bed

600 mg Magnesium Glycinate - pre bed 1000mg AM

3 g Glutamine - pre bed

400 mg L-Theanine - pre bed

900 mg Ashwagandha - pre bed

120 mg Passion Flower - pre bed

5 mg Melatonin - pre bed

10 g Creatine

5 g Taurine - split over the day

3 g L-Carnitine - 1.5 before cardio 1.5 before weights

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

6mg copper

5000iu vitamin A

5 mg Cialis

40mg Telmisartan



Notes (BP, sides, pumps, mood):

• 117/64 this morning
• Bad sleep, fell asleep easily, woke up to a work phone call at 1am couldnt get back to sleep
• Waking up very dry and dehydrated
• Mood is okay considering lack of sleep
• Pumps are great

DIET & NUTRITION

Calories: 2800

Protein: 250g

Carbs: 300g

Fats: 45g Fat

Hydration: 5L water

Sodium Intake: 5g salt



Notes (appetite, digestion, bloat):

- Appetite is weirdly up since adding calories, I am on 4mg Reta split twice weekly which makes it strange, I am not feeling the suppression as I was - I believe maybe I was underfed after running 2400 for weeks

- Digestion is great, no GI discomfort, no bloat - my body is loving these extra carbs


TRAINING -

Push/Pull



Bench - Warm up 80kg burnout

1 - 100x7

2 - 100x6

3 - 90 x 8

4 - 90 x 8

5 - 120x1



Incline Press Machine

1 - 80x 12 superset with Pec deck 86kg - burnout

2 - 80x 12 superset with Pec deck 86kg - burnout

3 - 90x10 superset with Pec Deck 86kg - burnout



Weighted Overhand Pull Ups -

1 - 10x8

2 - 10x7

3 - 10x6

4 - 10x6



Narrow grip lat pulldown

1 - 79x8

2 - 79x9

3 - 86x8



Meadow Row -

1 - 50x10

2 - 55x10

3 - 60x8



Seated Overhead Press

1 - 50x13

2 - 55x8

3 - 55x9

4 - 50x11



Lat raises superset with Rear Delt fly

1 12.5x13and 10x15

2 12.5x14and 10x14

3 12.5x12 and 10x14

4 12.5x13 and 10x14



Skullcrusher superset with Preacher Curl

1 - 40x12 and 40x11

2 - 40x 10 and 40x8

3 - 40x9 and 40x8



Cable pressdown superset with Incline curl

1 - 32x12 and 12.5x11

2 - 32x11 and 12.5x10

3 - 32x11 and 12.5x9



Cardio -

45 Minutes fasted AM

25 Minutes elliptical and 20 Minutes stair mill avg 138 BPM - sweaty session



Notes (strength, endurance, vascularity):

I have been running 2400 calories for weeks now, and noticed my energy and strength dropping off - pumps and vascularity where not where I would expect given my body fat and stack, upping to 2800 with more carbs has helped a whole lot, time will tell if this is still a deficit or not, I believe my TDEE to be around 3500 so still should be healthy. But today felt great, even after a really bad sleep and long long day at work, I felt strong and focused in the gym with some great pumps.



MIND & BODY CHECK-IN

Energy: Great despite bad sleep, went all day no worries

Mood: A little irritable, but again sleep plays a big part

Motivation: Driven and focuse

Anxiety/Calm: Calm

Focus: Locked in at work and gym.



RECOVERY

Steps: My ring doesnt count steps accurately, but 25km covered apparently

DOMS: None.

Mobility/Stretching: No joint issues or soreness

Sleep Quality: Bad, I got work phone calls through the night which disturbed my sleep alot.



PHYSIQUE NOTES

Vascularity: Getting much better, happy with it when pumped

Fullnessryness/Water: Bit of water retention in lower legs, but full and dry upper body

Pump: Really strong in the gym

Waist Look: Tightening up nicely



HEALTH TRACKING

Blood Pressure: 117/64

Glucose: 3.9 this morning 4.8 after gym

Symptoms: Feel really good, outside of a bad sleep, no real negative symptoms at all.



SUMMARY / DAILY THOUGHTS

Happy with where this phase has my physique so far, I am confident with my health markers and my health in general as I get ready to go onto a growth stack, I will be ordering bloods in the next couple weeks for a full check before starting, and I will also be getting a dexa scan to see where my body fat ended up .

I am now on day 5 of MT2 - getting 30-40 mins of direct sun a day - nothing really exciting to report just yet - I am handling this compound well though, I havent had any negative effect.

Tomorrow is leg day, so my focus tonight will be recovering from my session today and getting the sleep I need for that.

Thanks for following along

Bro you are shredded as very sexy

 

[the_alcatraz]

Saturday 6/12/25

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



1. Training

-----------

No cardio today.



Push A Day 1

Saturday, Dec 06, 2025 at 7:13am



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 10

Set 2: 80 kg x 10

Set 3: 100 kg x 9



Butterfly (Pec Deck)

Set 1: 100 kg x 12

Set 2: 100 kg x 11

Set 3: 100 kg x 11



Chest Dip (Weighted)

Set 1: 20 kg x 10

Set 2: 20 kg x 9



Push Up

Set 1: 16 reps

Set 2: 14 reps



Lateral Raise (Dumbbell)

Set 1: 15 kg x 13

Set 2: 15 kg x 12

Set 3: 15 kg x 12



Arnold Press (Dumbbell)

Set 1: 22.5 kg x 11

Set 2: 22.5 kg x 11

Set 3: 22.5 kg x 10



Skullcrusher (Barbell)

Set 1: 40 kg x 11

Set 2: 40 kg x 10

Set 3: 40 kg x 10



Triceps Pushdown

Set 1: 32 kg x 12

Set 2: 36 kg x 9

Set 3: 36 kg x 8



@hevyapp

zak888 | Push A Day 1

zak888's workout

hevy.com

-- Training Mood & Energy (1-10): 8 - Great session! Loved it, felt strong and energetic.



2. Nutrition

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

- Calories Consumed: 3984

- Macros

- Protein: 369g

- Carbs: 358g

- Fats: 102g

- Supplement Changes: None.

- Hydration (Liters): 6L

- Notes: Feels so good to be eating again.



3. Health Metrics

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

- Weight: 99.7

- Resting Heart Rate: 64 BPM

- Blood Pressure: 129/73

- Blood Glucose: 4.6

- Mood / Mental State: Pretty good this morning

- Pain / Injuries: Bit of back soreness - I think its water retention



4. Mindful Check

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

- Stress Level (1-10): 2

- Focus & Motivation (1-10): 8

- Mental Clarity: 7

- Overall Emotional State: Much better today. Feeling more myself - weirdly as I start a cycle



5. Sleep

--------

- Hours Slept: 6.5 hours

- Sleep Quality: 69 Score

- Bedtime / Wake Time: 11:17 - 6.30 am

- Sleep Interruptions: Up to piss a few times again

- Sleep Aids Used: My usual stack

- Notes: Sleep is getting better - waking up feeling refreshed score is low but I will expand on that in my notes



6. Body Check-In

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

- Visual Notes (Fat loss, muscle fullness, pump): Clearly holding water - but looking lean and full

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

- Recovery Status: I pulled cardio today as I just am not recovering properly at the moment

- Other Observations: My body is a little all over the place at the moment - my Oura numbers are cooked, but I think the important thing is how I am feeling, I have decided to shelve the higher dose GH for now, for some reason my body didnt like it at all, have dropped to 3.5 and will titrate up, I think my body is adapting to this sudden influx of compounds, I got a readiness score of 49 and major signs of stress on my oura ring but the trap people fall into with these trackers is not realising they only read raw data without context - So I will hold steady and see how it goes for a week, my sleep is ok, my body looks good and I feel strong.

Gonna be a great cycle if this is day 3

1. Peds and Peps -
   ————————
2. - GSL Test P 60mg
3. -GSL Bold Ace 45mg
4. - GSL NPP 45mg
5. - GSL Gold Top HGH 3.5 IU
6. -Ascension Reta 2mg - will start this Monday
7. -Externally sourced MT2 500mcg

sexy and lean bro

 

[stevesmi]

Saturday 6/12/25

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



1. Training

-----------

No cardio today.



Push A Day 1

Saturday, Dec 06, 2025 at 7:13am



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 10

Set 2: 80 kg x 10

Set 3: 100 kg x 9



Butterfly (Pec Deck)

Set 1: 100 kg x 12

Set 2: 100 kg x 11

Set 3: 100 kg x 11



Chest Dip (Weighted)

Set 1: 20 kg x 10

Set 2: 20 kg x 9



Push Up

Set 1: 16 reps

Set 2: 14 reps



Lateral Raise (Dumbbell)

Set 1: 15 kg x 13

Set 2: 15 kg x 12

Set 3: 15 kg x 12



Arnold Press (Dumbbell)

Set 1: 22.5 kg x 11

Set 2: 22.5 kg x 11

Set 3: 22.5 kg x 10



Skullcrusher (Barbell)

Set 1: 40 kg x 11

Set 2: 40 kg x 10

Set 3: 40 kg x 10



Triceps Pushdown

Set 1: 32 kg x 12

Set 2: 36 kg x 9

Set 3: 36 kg x 8



@hevyapp

zak888 | Push A Day 1

zak888's workout

hevy.com

-- Training Mood & Energy (1-10): 8 - Great session! Loved it, felt strong and energetic.



2. Nutrition

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

- Calories Consumed: 3984

- Macros

- Protein: 369g

- Carbs: 358g

- Fats: 102g

- Supplement Changes: None.

- Hydration (Liters): 6L

- Notes: Feels so good to be eating again.



3. Health Metrics

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

- Weight: 99.7

- Resting Heart Rate: 64 BPM

- Blood Pressure: 129/73

- Blood Glucose: 4.6

- Mood / Mental State: Pretty good this morning

- Pain / Injuries: Bit of back soreness - I think its water retention



4. Mindful Check

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

- Stress Level (1-10): 2

- Focus & Motivation (1-10): 8

- Mental Clarity: 7

- Overall Emotional State: Much better today. Feeling more myself - weirdly as I start a cycle



5. Sleep

--------

- Hours Slept: 6.5 hours

- Sleep Quality: 69 Score

- Bedtime / Wake Time: 11:17 - 6.30 am

- Sleep Interruptions: Up to piss a few times again

- Sleep Aids Used: My usual stack

- Notes: Sleep is getting better - waking up feeling refreshed score is low but I will expand on that in my notes



6. Body Check-In

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

- Visual Notes (Fat loss, muscle fullness, pump): Clearly holding water - but looking lean and full

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

- Recovery Status: I pulled cardio today as I just am not recovering properly at the moment

- Other Observations: My body is a little all over the place at the moment - my Oura numbers are cooked, but I think the important thing is how I am feeling, I have decided to shelve the higher dose GH for now, for some reason my body didnt like it at all, have dropped to 3.5 and will titrate up, I think my body is adapting to this sudden influx of compounds, I got a readiness score of 49 and major signs of stress on my oura ring but the trap people fall into with these trackers is not realising they only read raw data without context - So I will hold steady and see how it goes for a week, my sleep is ok, my body looks good and I feel strong.

Gonna be a great cycle if this is day 3

1. Peds and Peps -
   ————————
2. - GSL Test P 60mg
3. -GSL Bold Ace 45mg
4. - GSL NPP 45mg
5. - GSL Gold Top HGH 3.5 IU
6. -Ascension Reta 2mg - will start this Monday
7. -Externally sourced MT2 500mcg

@Dreamer_ that is one heck of a workout for a Saturday. It's great to see you put this one together. Very motivational.

 

[2Thick]

Saturday 6/12/25

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



1. Training

-----------

No cardio today.



Push A Day 1

Saturday, Dec 06, 2025 at 7:13am



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 10

Set 2: 80 kg x 10

Set 3: 100 kg x 9



Butterfly (Pec Deck)

Set 1: 100 kg x 12

Set 2: 100 kg x 11

Set 3: 100 kg x 11



Chest Dip (Weighted)

Set 1: 20 kg x 10

Set 2: 20 kg x 9



Push Up

Set 1: 16 reps

Set 2: 14 reps



Lateral Raise (Dumbbell)

Set 1: 15 kg x 13

Set 2: 15 kg x 12

Set 3: 15 kg x 12



Arnold Press (Dumbbell)

Set 1: 22.5 kg x 11

Set 2: 22.5 kg x 11

Set 3: 22.5 kg x 10



Skullcrusher (Barbell)

Set 1: 40 kg x 11

Set 2: 40 kg x 10

Set 3: 40 kg x 10



Triceps Pushdown

Set 1: 32 kg x 12

Set 2: 36 kg x 9

Set 3: 36 kg x 8



@hevyapp

zak888 | Push A Day 1

zak888's workout

hevy.com

-- Training Mood & Energy (1-10): 8 - Great session! Loved it, felt strong and energetic.



2. Nutrition

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

- Calories Consumed: 3984

- Macros

- Protein: 369g

- Carbs: 358g

- Fats: 102g

- Supplement Changes: None.

- Hydration (Liters): 6L

- Notes: Feels so good to be eating again.



3. Health Metrics

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

- Weight: 99.7

- Resting Heart Rate: 64 BPM

- Blood Pressure: 129/73

- Blood Glucose: 4.6

- Mood / Mental State: Pretty good this morning

- Pain / Injuries: Bit of back soreness - I think its water retention



4. Mindful Check

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

- Stress Level (1-10): 2

- Focus & Motivation (1-10): 8

- Mental Clarity: 7

- Overall Emotional State: Much better today. Feeling more myself - weirdly as I start a cycle



5. Sleep

--------

- Hours Slept: 6.5 hours

- Sleep Quality: 69 Score

- Bedtime / Wake Time: 11:17 - 6.30 am

- Sleep Interruptions: Up to piss a few times again

- Sleep Aids Used: My usual stack

- Notes: Sleep is getting better - waking up feeling refreshed score is low but I will expand on that in my notes



6. Body Check-In

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

- Visual Notes (Fat loss, muscle fullness, pump): Clearly holding water - but looking lean and full

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

- Recovery Status: I pulled cardio today as I just am not recovering properly at the moment

- Other Observations: My body is a little all over the place at the moment - my Oura numbers are cooked, but I think the important thing is how I am feeling, I have decided to shelve the higher dose GH for now, for some reason my body didnt like it at all, have dropped to 3.5 and will titrate up, I think my body is adapting to this sudden influx of compounds, I got a readiness score of 49 and major signs of stress on my oura ring but the trap people fall into with these trackers is not realising they only read raw data without context - So I will hold steady and see how it goes for a week, my sleep is ok, my body looks good and I feel strong.

Gonna be a great cycle if this is day 3

1. Peds and Peps -
   ————————
2. - GSL Test P 60mg
3. -GSL Bold Ace 45mg
4. - GSL NPP 45mg
5. - GSL Gold Top HGH 3.5 IU
6. -Ascension Reta 2mg - will start this Monday
7. -Externally sourced MT2 500mcg

This is a good mix on the peds. I haven't seen too many people using the boldenone acetate so that would be cool to track what's going on. @Dreamer_

 

[Ulter]

Saturday 6/12/25

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



1. Training

-----------

No cardio today.



Push A Day 1

Saturday, Dec 06, 2025 at 7:13am



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 10

Set 2: 80 kg x 10

Set 3: 100 kg x 9



Butterfly (Pec Deck)

Set 1: 100 kg x 12

Set 2: 100 kg x 11

Set 3: 100 kg x 11



Chest Dip (Weighted)

Set 1: 20 kg x 10

Set 2: 20 kg x 9



Push Up

Set 1: 16 reps

Set 2: 14 reps



Lateral Raise (Dumbbell)

Set 1: 15 kg x 13

Set 2: 15 kg x 12

Set 3: 15 kg x 12



Arnold Press (Dumbbell)

Set 1: 22.5 kg x 11

Set 2: 22.5 kg x 11

Set 3: 22.5 kg x 10



Skullcrusher (Barbell)

Set 1: 40 kg x 11

Set 2: 40 kg x 10

Set 3: 40 kg x 10



Triceps Pushdown

Set 1: 32 kg x 12

Set 2: 36 kg x 9

Set 3: 36 kg x 8



@hevyapp

zak888 | Push A Day 1

zak888's workout

hevy.com

-- Training Mood & Energy (1-10): 8 - Great session! Loved it, felt strong and energetic.



2. Nutrition

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

- Calories Consumed: 3984

- Macros

- Protein: 369g

- Carbs: 358g

- Fats: 102g

- Supplement Changes: None.

- Hydration (Liters): 6L

- Notes: Feels so good to be eating again.



3. Health Metrics

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

- Weight: 99.7

- Resting Heart Rate: 64 BPM

- Blood Pressure: 129/73

- Blood Glucose: 4.6

- Mood / Mental State: Pretty good this morning

- Pain / Injuries: Bit of back soreness - I think its water retention



4. Mindful Check

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

- Stress Level (1-10): 2

- Focus & Motivation (1-10): 8

- Mental Clarity: 7

- Overall Emotional State: Much better today. Feeling more myself - weirdly as I start a cycle



5. Sleep

--------

- Hours Slept: 6.5 hours

- Sleep Quality: 69 Score

- Bedtime / Wake Time: 11:17 - 6.30 am

- Sleep Interruptions: Up to piss a few times again

- Sleep Aids Used: My usual stack

- Notes: Sleep is getting better - waking up feeling refreshed score is low but I will expand on that in my notes



6. Body Check-In

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

- Visual Notes (Fat loss, muscle fullness, pump): Clearly holding water - but looking lean and full

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

- Recovery Status: I pulled cardio today as I just am not recovering properly at the moment

- Other Observations: My body is a little all over the place at the moment - my Oura numbers are cooked, but I think the important thing is how I am feeling, I have decided to shelve the higher dose GH for now, for some reason my body didnt like it at all, have dropped to 3.5 and will titrate up, I think my body is adapting to this sudden influx of compounds, I got a readiness score of 49 and major signs of stress on my oura ring but the trap people fall into with these trackers is not realising they only read raw data without context - So I will hold steady and see how it goes for a week, my sleep is ok, my body looks good and I feel strong.

Gonna be a great cycle if this is day 3

1. Peds and Peps -
   ————————
2. - GSL Test P 60mg
3. -GSL Bold Ace 45mg
4. - GSL NPP 45mg
5. - GSL Gold Top HGH 3.5 IU
6. -Ascension Reta 2mg - will start this Monday
7. -Externally sourced MT2 500mcg

great job on this Log we're not even to the 10th page and you're already proven yourself to me. @Dreamer_ Also, I like the cycle you put together. Nice dosing.

 

[SteveMobsterG]

great job on this Log we're not even to the 10th page and you're already proven yourself to me. @Dreamer_ Also, I like the cycle you put together. Nice dosing.

Evo support for real

 

[ROIDDERS]

Saturday 6/12/25

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



1. Training

-----------

No cardio today.



Push A Day 1

Saturday, Dec 06, 2025 at 7:13am



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 10

Set 2: 80 kg x 10

Set 3: 100 kg x 9



Butterfly (Pec Deck)

Set 1: 100 kg x 12

Set 2: 100 kg x 11

Set 3: 100 kg x 11



Chest Dip (Weighted)

Set 1: 20 kg x 10

Set 2: 20 kg x 9



Push Up

Set 1: 16 reps

Set 2: 14 reps



Lateral Raise (Dumbbell)

Set 1: 15 kg x 13

Set 2: 15 kg x 12

Set 3: 15 kg x 12



Arnold Press (Dumbbell)

Set 1: 22.5 kg x 11

Set 2: 22.5 kg x 11

Set 3: 22.5 kg x 10



Skullcrusher (Barbell)

Set 1: 40 kg x 11

Set 2: 40 kg x 10

Set 3: 40 kg x 10



Triceps Pushdown

Set 1: 32 kg x 12

Set 2: 36 kg x 9

Set 3: 36 kg x 8



@hevyapp

zak888 | Push A Day 1

zak888's workout

hevy.com

-- Training Mood & Energy (1-10): 8 - Great session! Loved it, felt strong and energetic.



2. Nutrition

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

- Calories Consumed: 3984

- Macros

- Protein: 369g

- Carbs: 358g

- Fats: 102g

- Supplement Changes: None.

- Hydration (Liters): 6L

- Notes: Feels so good to be eating again.



3. Health Metrics

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

- Weight: 99.7

- Resting Heart Rate: 64 BPM

- Blood Pressure: 129/73

- Blood Glucose: 4.6

- Mood / Mental State: Pretty good this morning

- Pain / Injuries: Bit of back soreness - I think its water retention



4. Mindful Check

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

- Stress Level (1-10): 2

- Focus & Motivation (1-10): 8

- Mental Clarity: 7

- Overall Emotional State: Much better today. Feeling more myself - weirdly as I start a cycle



5. Sleep

--------

- Hours Slept: 6.5 hours

- Sleep Quality: 69 Score

- Bedtime / Wake Time: 11:17 - 6.30 am

- Sleep Interruptions: Up to piss a few times again

- Sleep Aids Used: My usual stack

- Notes: Sleep is getting better - waking up feeling refreshed score is low but I will expand on that in my notes



6. Body Check-In

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

- Visual Notes (Fat loss, muscle fullness, pump): Clearly holding water - but looking lean and full

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

- Recovery Status: I pulled cardio today as I just am not recovering properly at the moment

- Other Observations: My body is a little all over the place at the moment - my Oura numbers are cooked, but I think the important thing is how I am feeling, I have decided to shelve the higher dose GH for now, for some reason my body didnt like it at all, have dropped to 3.5 and will titrate up, I think my body is adapting to this sudden influx of compounds, I got a readiness score of 49 and major signs of stress on my oura ring but the trap people fall into with these trackers is not realising they only read raw data without context - So I will hold steady and see how it goes for a week, my sleep is ok, my body looks good and I feel strong.

Gonna be a great cycle if this is day 3

1. Peds and Peps -
   ————————
2. - GSL Test P 60mg
3. -GSL Bold Ace 45mg
4. - GSL NPP 45mg
5. - GSL Gold Top HGH 3.5 IU
6. -Ascension Reta 2mg - will start this Monday
7. -Externally sourced MT2 500mcg

@Dreamer looking amazing on the food! that is what we like to see. the stack is solid

 

[ceo]

Saturday 6/12/25

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



1. Training

-----------

No cardio today.



Push A Day 1

Saturday, Dec 06, 2025 at 7:13am



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 10

Set 2: 80 kg x 10

Set 3: 100 kg x 9



Butterfly (Pec Deck)

Set 1: 100 kg x 12

Set 2: 100 kg x 11

Set 3: 100 kg x 11



Chest Dip (Weighted)

Set 1: 20 kg x 10

Set 2: 20 kg x 9



Push Up

Set 1: 16 reps

Set 2: 14 reps



Lateral Raise (Dumbbell)

Set 1: 15 kg x 13

Set 2: 15 kg x 12

Set 3: 15 kg x 12



Arnold Press (Dumbbell)

Set 1: 22.5 kg x 11

Set 2: 22.5 kg x 11

Set 3: 22.5 kg x 10



Skullcrusher (Barbell)

Set 1: 40 kg x 11

Set 2: 40 kg x 10

Set 3: 40 kg x 10



Triceps Pushdown

Set 1: 32 kg x 12

Set 2: 36 kg x 9

Set 3: 36 kg x 8



@hevyapp

zak888 | Push A Day 1

zak888's workout

hevy.com

-- Training Mood & Energy (1-10): 8 - Great session! Loved it, felt strong and energetic.



2. Nutrition

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

- Calories Consumed: 3984

- Macros

- Protein: 369g

- Carbs: 358g

- Fats: 102g

- Supplement Changes: None.

- Hydration (Liters): 6L

- Notes: Feels so good to be eating again.



3. Health Metrics

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

- Weight: 99.7

- Resting Heart Rate: 64 BPM

- Blood Pressure: 129/73

- Blood Glucose: 4.6

- Mood / Mental State: Pretty good this morning

- Pain / Injuries: Bit of back soreness - I think its water retention



4. Mindful Check

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

- Stress Level (1-10): 2

- Focus & Motivation (1-10): 8

- Mental Clarity: 7

- Overall Emotional State: Much better today. Feeling more myself - weirdly as I start a cycle



5. Sleep

--------

- Hours Slept: 6.5 hours

- Sleep Quality: 69 Score

- Bedtime / Wake Time: 11:17 - 6.30 am

- Sleep Interruptions: Up to piss a few times again

- Sleep Aids Used: My usual stack

- Notes: Sleep is getting better - waking up feeling refreshed score is low but I will expand on that in my notes



6. Body Check-In

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

- Visual Notes (Fat loss, muscle fullness, pump): Clearly holding water - but looking lean and full

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

- Recovery Status: I pulled cardio today as I just am not recovering properly at the moment

- Other Observations: My body is a little all over the place at the moment - my Oura numbers are cooked, but I think the important thing is how I am feeling, I have decided to shelve the higher dose GH for now, for some reason my body didnt like it at all, have dropped to 3.5 and will titrate up, I think my body is adapting to this sudden influx of compounds, I got a readiness score of 49 and major signs of stress on my oura ring but the trap people fall into with these trackers is not realising they only read raw data without context - So I will hold steady and see how it goes for a week, my sleep is ok, my body looks good and I feel strong.

Gonna be a great cycle if this is day 3

1. Peds and Peps -
   ————————
2. - GSL Test P 60mg
3. -GSL Bold Ace 45mg
4. - GSL NPP 45mg
5. - GSL Gold Top HGH 3.5 IU
6. -Ascension Reta 2mg - will start this Monday
7. -Externally sourced MT2 500mcg

bros i like the NPP and bold. More people should stack them together. They work doubly effective when you do that.@Dreamer_

 

[pigsy]

Looking solid and lean brother

 

[Dreamer_]

Monday 8/12/25

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



1. Training

-----------

45 Mins PM Cardio - Elliptical Zone 2/3

Ab Work after Cardio



Reverse Crunch - 3 sets to failure

Ab Wheel - 3 sets to failure

Ab Machine - 90kg 3x12



Quad Focus Legs Day 3



Hack Squat (Machine)

Set 1: 130 kg x 15

Set 2: 170 kg x 9

Set 3: 180 kg x 8

Set 4: 180 kg x 7



Leg Press (Machine)

Set 1: 171 kg x 11

Set 2: 171 kg x 10



Pendulum Squat (Machine)

Set 1: 30 kg x 12

Set 2: 35 kg x 11



Leg Extension (Machine)

Set 1: 103 kg x 10

Set 2: 103 kg x 10

Set 3: 103 kg x 11



Lying Leg Curl (Machine)

Set 1: 81 kg x 13

Set 2: 81 kg x 11

Set 3: 81 kg x 10

Set 4: 81 kg x 9



Hip Thrust (Machine)

Set 1: 60 kg x 12

Set 2: 70 kg x 12

Set 3: 70 kg x 11



Standing Calf Raise (Machine)

Set 1: 120 kg x 30

Set 2: 140 kg x 16

Set 3: 150 kg x 15

Set 4: 150 kg x 15



Calf Press (Machine)

Set 1: 200 kg x 15

Set 2: 200 kg x 16

Set 3: 200 kg x 14



@hevyapp

zak888 | Quad Focus Legs Day 3

zak888's workout

hevy.com

-- Training Mood & Energy (1-10): 9 - First time doing legs in the AM, great energy, great pumps.



2. Nutrition

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

- Calories Consumed: 3806

- Macros

- Protein: 356g

- Carbs: 354g

- Fats: 90g

- Supplement Changes: Upped Telmisartan to 60mg been getting readings over 120/80 will monitor

- Hydration (Liters): 6L

- Notes: Pinned 2mg of Ascension Retatrutide this morning, took the edge of my appetite today, but no problem getting the food down.



3. Health Metrics

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

- Weight: 97.5

- Resting Heart Rate: 68 BPM

- Blood Pressure: 131/74

- Blood Glucose: 4.4

- Mood / Mental State: Pretty flat today. - Going to stop AI and let everything settle.

- Pain / Injuries: None, clicking joints though.



4. Mindful Check

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

- Stress Level (1-10): 3

- Focus & Motivation (1-10): 8

- Mental Clarity: 5

- Overall Emotional State: Feel shit today, again - going to pull AI, let everything settle.



5. Sleep

--------

- Hours Slept: 6 hours

- Sleep Quality: 74 Score

- Bedtime / Wake Time: 10:02 - 4:45

- Sleep Interruptions: Up a few times last night

- Sleep Aids Used: My usual stack - upped glycine to 10g

- Notes: Sleep is trashed - I will let e2 settle, I have too much going on, I will pull AI and let everything settle in, I think my body is in a bit of chaos.



6. Body Check-In

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

- Visual Notes (Fat loss, muscle fullness, pump):

Pumps and fullness good, but softened up by the evening

- Strength Gains / Losses: Nearly a PR in every movement.

- Recovery Status: Recovering well, my body just isnt getting sore, but my mind is tired.

- Other Observations:

Oura numbers still shit, cannot seem to get anywhere with them, curious on DSIP, if anyone has any feedback if this would help me?

I know my body will settle, but right now its painful

with this sleep, started Ascension Peptides Reta today, will be keen to see how my Blood Sugar holds up as I titrate my GH. - The reta is defs good to go. I did not have that ravenous hunger today even with a decent day of training.

I really want to get dialled in before my week 4 bloods. I can tell this stack is working as I am looking great, getting stronger already but not feeling great - if anyone has any ideas?

1. Peds and Peps -
   ————————
2. - GSL Test P 60mg
3. -GSL Bold Ace 45mg
4. - GSL NPP 45mg
5. - GSL Gold Top HGH 3.5 IU
6. -Ascension Reta 2mg - will start this Monday
7. -Externally sourced MT2 500mcg

 

[Tiger Salman Khan]

Monday 8/12/25

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



1. Training

-----------

45 Mins PM Cardio - Elliptical Zone 2/3

Ab Work after Cardio



Reverse Crunch - 3 sets to failure

Ab Wheel - 3 sets to failure

Ab Machine - 90kg 3x12



Quad Focus Legs Day 3



Hack Squat (Machine)

Set 1: 130 kg x 15

Set 2: 170 kg x 9

Set 3: 180 kg x 8

Set 4: 180 kg x 7



Leg Press (Machine)

Set 1: 171 kg x 11

Set 2: 171 kg x 10



Pendulum Squat (Machine)

Set 1: 30 kg x 12

Set 2: 35 kg x 11



Leg Extension (Machine)

Set 1: 103 kg x 10

Set 2: 103 kg x 10

Set 3: 103 kg x 11



Lying Leg Curl (Machine)

Set 1: 81 kg x 13

Set 2: 81 kg x 11

Set 3: 81 kg x 10

Set 4: 81 kg x 9



Hip Thrust (Machine)

Set 1: 60 kg x 12

Set 2: 70 kg x 12

Set 3: 70 kg x 11



Standing Calf Raise (Machine)

Set 1: 120 kg x 30

Set 2: 140 kg x 16

Set 3: 150 kg x 15

Set 4: 150 kg x 15



Calf Press (Machine)

Set 1: 200 kg x 15

Set 2: 200 kg x 16

Set 3: 200 kg x 14



@hevyapp

zak888 | Quad Focus Legs Day 3

zak888's workout

hevy.com

-- Training Mood & Energy (1-10): 9 - First time doing legs in the AM, great energy, great pumps.



2. Nutrition

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

- Calories Consumed: 3806

- Macros

- Protein: 356g

- Carbs: 354g

- Fats: 90g

- Supplement Changes: Upped Telmisartan to 60mg been getting readings over 120/80 will monitor

- Hydration (Liters): 6L

- Notes: Pinned 2mg of Ascension Retatrutide this morning, took the edge of my appetite today, but no problem getting the food down.



3. Health Metrics

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

- Weight: 97.5

- Resting Heart Rate: 68 BPM

- Blood Pressure: 131/74

- Blood Glucose: 4.4

- Mood / Mental State: Pretty flat today. - Going to stop AI and let everything settle.

- Pain / Injuries: None, clicking joints though.



4. Mindful Check

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

- Stress Level (1-10): 3

- Focus & Motivation (1-10): 8

- Mental Clarity: 5

- Overall Emotional State: Feel shit today, again - going to pull AI, let everything settle.



5. Sleep

--------

- Hours Slept: 6 hours

- Sleep Quality: 74 Score

- Bedtime / Wake Time: 10:02 - 4:45

- Sleep Interruptions: Up a few times last night

- Sleep Aids Used: My usual stack - upped glycine to 10g

- Notes: Sleep is trashed - I will let e2 settle, I have too much going on, I will pull AI and let everything settle in, I think my body is in a bit of chaos.



6. Body Check-In

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

- Visual Notes (Fat loss, muscle fullness, pump):

Pumps and fullness good, but softened up by the evening

- Strength Gains / Losses: Nearly a PR in every movement.

- Recovery Status: Recovering well, my body just isnt getting sore, but my mind is tired.

- Other Observations:

Oura numbers still shit, cannot seem to get anywhere with them, curious on DSIP, if anyone has any feedback if this would help me?

I know my body will settle, but right now its painful

with this sleep, started Ascension Peptides Reta today, will be keen to see how my Blood Sugar holds up as I titrate my GH. - The reta is defs good to go. I did not have that ravenous hunger today even with a decent day of training.

I really want to get dialled in before my week 4 bloods. I can tell this stack is working as I am looking great, getting stronger already but not feeling great - if anyone has any ideas?

1. Peds and Peps -
   ————————
2. - GSL Test P 60mg
3. -GSL Bold Ace 45mg
4. - GSL NPP 45mg
5. - GSL Gold Top HGH 3.5 IU
6. -Ascension Reta 2mg - will start this Monday
7. -Externally sourced MT2 500mcg

@Dreamer_ awesome updates....legs looking solid....good work so far.....

 

[Noah Wixx]

Saturday 6/12/25

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



1. Training

-----------

No cardio today.



Push A Day 1

Saturday, Dec 06, 2025 at 7:13am



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 10

Set 2: 80 kg x 10

Set 3: 100 kg x 9



Butterfly (Pec Deck)

Set 1: 100 kg x 12

Set 2: 100 kg x 11

Set 3: 100 kg x 11



Chest Dip (Weighted)

Set 1: 20 kg x 10

Set 2: 20 kg x 9



Push Up

Set 1: 16 reps

Set 2: 14 reps



Lateral Raise (Dumbbell)

Set 1: 15 kg x 13

Set 2: 15 kg x 12

Set 3: 15 kg x 12



Arnold Press (Dumbbell)

Set 1: 22.5 kg x 11

Set 2: 22.5 kg x 11

Set 3: 22.5 kg x 10



Skullcrusher (Barbell)

Set 1: 40 kg x 11

Set 2: 40 kg x 10

Set 3: 40 kg x 10



Triceps Pushdown

Set 1: 32 kg x 12

Set 2: 36 kg x 9

Set 3: 36 kg x 8



@hevyapp

zak888 | Push A Day 1

zak888's workout

hevy.com

-- Training Mood & Energy (1-10): 8 - Great session! Loved it, felt strong and energetic.



2. Nutrition

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

- Calories Consumed: 3984

- Macros

- Protein: 369g

- Carbs: 358g

- Fats: 102g

- Supplement Changes: None.

- Hydration (Liters): 6L

- Notes: Feels so good to be eating again.



3. Health Metrics

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

- Weight: 99.7

- Resting Heart Rate: 64 BPM

- Blood Pressure: 129/73

- Blood Glucose: 4.6

- Mood / Mental State: Pretty good this morning

- Pain / Injuries: Bit of back soreness - I think its water retention



4. Mindful Check

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

- Stress Level (1-10): 2

- Focus & Motivation (1-10): 8

- Mental Clarity: 7

- Overall Emotional State: Much better today. Feeling more myself - weirdly as I start a cycle



5. Sleep

--------

- Hours Slept: 6.5 hours

- Sleep Quality: 69 Score

- Bedtime / Wake Time: 11:17 - 6.30 am

- Sleep Interruptions: Up to piss a few times again

- Sleep Aids Used: My usual stack

- Notes: Sleep is getting better - waking up feeling refreshed score is low but I will expand on that in my notes



6. Body Check-In

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

- Visual Notes (Fat loss, muscle fullness, pump): Clearly holding water - but looking lean and full

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

- Recovery Status: I pulled cardio today as I just am not recovering properly at the moment

- Other Observations: My body is a little all over the place at the moment - my Oura numbers are cooked, but I think the important thing is how I am feeling, I have decided to shelve the higher dose GH for now, for some reason my body didnt like it at all, have dropped to 3.5 and will titrate up, I think my body is adapting to this sudden influx of compounds, I got a readiness score of 49 and major signs of stress on my oura ring but the trap people fall into with these trackers is not realising they only read raw data without context - So I will hold steady and see how it goes for a week, my sleep is ok, my body looks good and I feel strong.

Gonna be a great cycle if this is day 3

1. Peds and Peps -
   ————————
2. - GSL Test P 60mg
3. -GSL Bold Ace 45mg
4. - GSL NPP 45mg
5. - GSL Gold Top HGH 3.5 IU
6. -Ascension Reta 2mg - will start this Monday
7. -Externally sourced MT2 500mcg

You contiune to crush it brother very happy seeing all your success along the way

 

[Dreamer_]

@Dreamer_ awesome updates....legs looking solid....good work so far.....

Thank you brother! Long way to go, but I am getting there

 

[Dreamer_]

You contiune to crush it brother very happy seeing all your success along the way

Thank you for the kind words brother! I will keep pushing, I feel this cycle is going to be massive

 

[Dreamer_]

Tuesday 9/ 12/25

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



1. Training

-----------

45 Mins PM Cardio - Elliptical Zone 2/3

Ab Work after Cardio



Cable Russian Twist- 3 sets to failure 41kg

Cable Woodchoppers - 3 sets to failure 45kg

Landmine Rotations - 20kg 3x20 10 each side



Push B Delt Focus Day 4



Lateral Raise (Cable)

Set 1: 18 kg x 12

Set 2: 14 kg x 15

Set 3: 16 kg x 13



Arnold Press (Dumbbell)

Set 1: 25 kg x 10

Set 2: 25 kg x 11

Set 3: 25 kg x 11



Incline Bench Press (Smith Machine)

Set 1: 70 kg x 11

Set 2: 70 kg x 10

Set 3: 70 kg x 9



Chest Dip (Weighted)

Set 1: 20 kg x 10

Set 2: 20 kg x 9



Incline Chest Fly (Dumbbell)

Set 1: 15 kg x 12

Set 2: 15 kg x 11

Set 3: 15 kg x 11



Lateral Raise (Dumbbell)

Set 1: 12.5 kg x 13

Set 2: 12.5 kg x 12

Set 3: 12.5 kg x 12



Shoulder Press (Machine Plates)

Set 1: 50 kg x 12

Set 2: 50 kg x 11

Set 3: 50 kg x 8



Seated Dip Machine

Set 1: 90 kg x 12

Set 2: 90 kg x 11

Set 3: 90 kg x 11



Triceps Pressdown

Set 1: 32 kg x 12

Set 2: 32 kg x 14

Set 3: 32 kg x 15



@hevyapp

[



-- Training Mood & Energy (1-10): 8 - Felt great in the gym, no crazy pr’s but the weight moved well and my body was pumped.



2. Nutrition

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

- Calories Consumed: 3806

- Macros

- Protein: 356g

- Carbs: 354g

- Fats: 90g

- Supplement Changes: None.

- Hydration (Liters): 6L

- Notes: Sitting at 3800 - will take these up as strength and energy stalls - staying very lean and progressing lifts.



3. Health Metrics

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

- Weight: 98

- Resting Heart Rate: 71

- Blood Pressure: 129/75

- Blood Glucose: 4.4

- Mood / Mental State: Pretty good today! Super confused with my e2/ai, I am going to let it run for a few weeks and see where it settles.

- Pain / Injuries: None, feeling good.



4. Mindful Check

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

- Stress Level (1-10): 1

- Focus & Motivation (1-10): 8

- Mental Clarity: 7

- Overall Emotional State: Pretty good for the most part - tired at the end of the day but big day.



5. Sleep

--------

- Hours Slept: 6.5hours

- Sleep Quality: 71 Score

- Bedtime / Wake Time: 10:02 - 5am

- Sleep Interruptions: Up a few times last night to piss - usual

- Sleep Aids Used: My usual stack

- Notes: Oura numbers still trashed - but my sleep is actually deep, I feel fresh , I am having dreams, its important to take these things with a grain of salt - my body is under stress but its had a gram of fast acting esters thrown at it - this will settle.



6. Body Check-In

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

- Visual Notes (Fat loss, muscle fullness, pump):

Pumps and fullness good, staying harder all day; muscles full and pumped - the early parts of this cycle are exciting me

- Strength Gains / Losses: Weights just feel lighter.

- Recovery Status: Recovering well, my body just isnt getting sore, but my mind is tired.



- Other Observations:

This is going to be a ripper cycle once my body settles into it, in hindsight, I should of probably started lower and titrated up - i love to give that advice on the forums but never seem to follow it, but we are here now . Its looking good, my health numbers arent where I like them but in the scheme of things, they are pretty solid - I am going to start titrating my HGH up 1iu weekly, for no reason other than curiosity - I have weird reactions to HGH and fluid, I want to see if a slow approach mitigates that.



Rest day tomorrow - should receive a touch down in the next couple days of the Klow from Ascension Peptides - super keen to see what this adds.

1. Peds and Peps -
   ————————
2. - GSL Test P 65mg
3. -GSL Bold Ace 45mg
4. - GSL NPP 45mg
5. - GSL Gold Top HGH 3.5 IU
6. -Ascension Reta 2mg - pinned on Mondays
7. -Externally sourced MT2 500mcg daily

 

[pigsy]

Monday 8/12/25

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



1. Training

-----------

45 Mins PM Cardio - Elliptical Zone 2/3

Ab Work after Cardio



Reverse Crunch - 3 sets to failure

Ab Wheel - 3 sets to failure

Ab Machine - 90kg 3x12



Quad Focus Legs Day 3



Hack Squat (Machine)

Set 1: 130 kg x 15

Set 2: 170 kg x 9

Set 3: 180 kg x 8

Set 4: 180 kg x 7



Leg Press (Machine)

Set 1: 171 kg x 11

Set 2: 171 kg x 10



Pendulum Squat (Machine)

Set 1: 30 kg x 12

Set 2: 35 kg x 11



Leg Extension (Machine)

Set 1: 103 kg x 10

Set 2: 103 kg x 10

Set 3: 103 kg x 11



Lying Leg Curl (Machine)

Set 1: 81 kg x 13

Set 2: 81 kg x 11

Set 3: 81 kg x 10

Set 4: 81 kg x 9



Hip Thrust (Machine)

Set 1: 60 kg x 12

Set 2: 70 kg x 12

Set 3: 70 kg x 11



Standing Calf Raise (Machine)

Set 1: 120 kg x 30

Set 2: 140 kg x 16

Set 3: 150 kg x 15

Set 4: 150 kg x 15



Calf Press (Machine)

Set 1: 200 kg x 15

Set 2: 200 kg x 16

Set 3: 200 kg x 14



@hevyapp

zak888 | Quad Focus Legs Day 3

zak888's workout

hevy.com

-- Training Mood & Energy (1-10): 9 - First time doing legs in the AM, great energy, great pumps.



2. Nutrition

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

- Calories Consumed: 3806

- Macros

- Protein: 356g

- Carbs: 354g

- Fats: 90g

- Supplement Changes: Upped Telmisartan to 60mg been getting readings over 120/80 will monitor

- Hydration (Liters): 6L

- Notes: Pinned 2mg of Ascension Retatrutide this morning, took the edge of my appetite today, but no problem getting the food down.



3. Health Metrics

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

- Weight: 97.5

- Resting Heart Rate: 68 BPM

- Blood Pressure: 131/74

- Blood Glucose: 4.4

- Mood / Mental State: Pretty flat today. - Going to stop AI and let everything settle.

- Pain / Injuries: None, clicking joints though.



4. Mindful Check

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

- Stress Level (1-10): 3

- Focus & Motivation (1-10): 8

- Mental Clarity: 5

- Overall Emotional State: Feel shit today, again - going to pull AI, let everything settle.



5. Sleep

--------

- Hours Slept: 6 hours

- Sleep Quality: 74 Score

- Bedtime / Wake Time: 10:02 - 4:45

- Sleep Interruptions: Up a few times last night

- Sleep Aids Used: My usual stack - upped glycine to 10g

- Notes: Sleep is trashed - I will let e2 settle, I have too much going on, I will pull AI and let everything settle in, I think my body is in a bit of chaos.



6. Body Check-In

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

- Visual Notes (Fat loss, muscle fullness, pump):

Pumps and fullness good, but softened up by the evening

- Strength Gains / Losses: Nearly a PR in every movement.

- Recovery Status: Recovering well, my body just isnt getting sore, but my mind is tired.

- Other Observations:

Oura numbers still shit, cannot seem to get anywhere with them, curious on DSIP, if anyone has any feedback if this would help me?

I know my body will settle, but right now its painful

with this sleep, started Ascension Peptides Reta today, will be keen to see how my Blood Sugar holds up as I titrate my GH. - The reta is defs good to go. I did not have that ravenous hunger today even with a decent day of training.

I really want to get dialled in before my week 4 bloods. I can tell this stack is working as I am looking great, getting stronger already but not feeling great - if anyone has any ideas?

1. Peds and Peps -
   ————————
2. - GSL Test P 60mg
3. -GSL Bold Ace 45mg
4. - GSL NPP 45mg
5. - GSL Gold Top HGH 3.5 IU
6. -Ascension Reta 2mg - will start this Monday
7. -Externally sourced MT2 500mcg

Great session there brother

 

[the_alcatraz]

Tuesday 9/ 12/25

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



1. Training

-----------

45 Mins PM Cardio - Elliptical Zone 2/3

Ab Work after Cardio



Cable Russian Twist- 3 sets to failure 41kg

Cable Woodchoppers - 3 sets to failure 45kg

Landmine Rotations - 20kg 3x20 10 each side



Push B Delt Focus Day 4



Lateral Raise (Cable)

Set 1: 18 kg x 12

Set 2: 14 kg x 15

Set 3: 16 kg x 13



Arnold Press (Dumbbell)

Set 1: 25 kg x 10

Set 2: 25 kg x 11

Set 3: 25 kg x 11



Incline Bench Press (Smith Machine)

Set 1: 70 kg x 11

Set 2: 70 kg x 10

Set 3: 70 kg x 9



Chest Dip (Weighted)

Set 1: 20 kg x 10

Set 2: 20 kg x 9



Incline Chest Fly (Dumbbell)

Set 1: 15 kg x 12

Set 2: 15 kg x 11

Set 3: 15 kg x 11



Lateral Raise (Dumbbell)

Set 1: 12.5 kg x 13

Set 2: 12.5 kg x 12

Set 3: 12.5 kg x 12



Shoulder Press (Machine Plates)

Set 1: 50 kg x 12

Set 2: 50 kg x 11

Set 3: 50 kg x 8



Seated Dip Machine

Set 1: 90 kg x 12

Set 2: 90 kg x 11

Set 3: 90 kg x 11



Triceps Pressdown

Set 1: 32 kg x 12

Set 2: 32 kg x 14

Set 3: 32 kg x 15



@hevyapp

[



-- Training Mood & Energy (1-10): 8 - Felt great in the gym, no crazy pr’s but the weight moved well and my body was pumped.



2. Nutrition

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

- Calories Consumed: 3806

- Macros

- Protein: 356g

- Carbs: 354g

- Fats: 90g

- Supplement Changes: None.

- Hydration (Liters): 6L

- Notes: Sitting at 3800 - will take these up as strength and energy stalls - staying very lean and progressing lifts.



3. Health Metrics

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

- Weight: 98

- Resting Heart Rate: 71

- Blood Pressure: 129/75

- Blood Glucose: 4.4

- Mood / Mental State: Pretty good today! Super confused with my e2/ai, I am going to let it run for a few weeks and see where it settles.

- Pain / Injuries: None, feeling good.



4. Mindful Check

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

- Stress Level (1-10): 1

- Focus & Motivation (1-10): 8

- Mental Clarity: 7

- Overall Emotional State: Pretty good for the most part - tired at the end of the day but big day.



5. Sleep

--------

- Hours Slept: 6.5hours

- Sleep Quality: 71 Score

- Bedtime / Wake Time: 10:02 - 5am

- Sleep Interruptions: Up a few times last night to piss - usual

- Sleep Aids Used: My usual stack

- Notes: Oura numbers still trashed - but my sleep is actually deep, I feel fresh , I am having dreams, its important to take these things with a grain of salt - my body is under stress but its had a gram of fast acting esters thrown at it - this will settle.



6. Body Check-In

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

- Visual Notes (Fat loss, muscle fullness, pump):

Pumps and fullness good, staying harder all day; muscles full and pumped - the early parts of this cycle are exciting me

- Strength Gains / Losses: Weights just feel lighter.

- Recovery Status: Recovering well, my body just isnt getting sore, but my mind is tired.



- Other Observations:

This is going to be a ripper cycle once my body settles into it, in hindsight, I should of probably started lower and titrated up - i love to give that advice on the forums but never seem to follow it, but we are here now . Its looking good, my health numbers arent where I like them but in the scheme of things, they are pretty solid - I am going to start titrating my HGH up 1iu weekly, for no reason other than curiosity - I have weird reactions to HGH and fluid, I want to see if a slow approach mitigates that.



Rest day tomorrow - should receive a touch down in the next couple days of the Klow from Ascension Peptides - super keen to see what this adds.

1. Peds and Peps -
   ————————
2. - GSL Test P 65mg
3. -GSL Bold Ace 45mg
4. - GSL NPP 45mg
5. - GSL Gold Top HGH 3.5 IU
6. -Ascension Reta 2mg - pinned on Mondays
7. -Externally sourced MT2 500mcg daily

arnold press it he dream bro to get those arnold shoulders