Approved Log Testosterone NPP EQ Recomp Log with UGL OZ

[Wookie1]

13th January
Week 16 Day 2 — Daily Log

Fasted Body Weight: 103.2kg(-1.6kg)
Blood Pressure: 108/69
Steps: 6,780
Resting HR: 78 bpm
Notes:
Interesting drop in weight consideration o pretty much nailed Macros. Could be the Slu working its magic in the background thanks to @HeliosLabs , as ive noticed the little "pouch" as im calling it on the lower abdomen was a lot smaller/thinner this morning

---

Nutrition

Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 3015 kcal
Actual Macros: C: 340g | P: 252g | F: 70g
Fibre: 23g
Notes:
It felt good to eat the target amount and have it spaced throughout the day. Last meal was Rice bubbles, protein powder with honey and peanut butter, lighter than a traditional dinner.


---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily

Injection Details:
LHS Glute 25gx25mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)

Performance / Fat Loss Aids:

Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)

Cagrilintide – 2mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
Nebivolo- 5mg (@HeliosLabs)
SLUPP-332 – 20mg x 1 daily (HeliosLabs)

---
Side Effects & Adjustments:
As mentioned yesterday, for today and the next 2 days im pre loading/ front loading my oils for the week while we are away. 1.45mL total which consists of test e 0.7mL, eq 0.125mL npp 0.65mL daily.

---

Support Supplements:

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA


---

Recovery & Health:

Sleep: 6h 55m Fair quality score of 63


Hydration: 5L water + electrolytes
Water is increasing, still adding 4-5g of salt a day, slowly swapping from regular salt to heart salt for the potassium

---

Training:

Session Type: Lower
Warm-Up / Rehab: Couch stretches, foam roller and Sartorius stretches

Main Lifts:

Seated Leg Curl:
30kg x 30
50kg x 12
65kg x 10, 9

DB Walking Lunges:
50kg x 10, 10 each side

Leg Extension:
127kg x 9, 8, 7

Weighted Back Extension:
15kg x 20, 18, 10

Hip Abduction:
67.5kg x 7, 7

Hip Adduction:
55kg x 10, 6

Standing DB Calf Raise:
20kg x 20, 20, 18 each side

Accessories:

Weighted Russian Twists:
10kg x 20, 20 each side

Oblique Crunch:
2 x 20 each side

Rehab: (e.g., tennis elbow work, mobility)
Cardio (if any): duration/intensity


---
Pre-workout
1 scoop Pump Juice
1 scoop Night Warrior
1 scoop Warrior
3g AAKG
3g Citrulline Malate
10mg Methylene Blue
600mg Alpha-GPC
50mg 5ammino1
400mg Beetroot extract



---

Notes:

Training Notes:
Tried Seated Leg Curl as I already do laying leg curl on leg day. That is why there are a few weight entries, as i was finding the working weight. Minimal discomfort from the Sartorius in the right leg during lunges. The stretches amd rolling must be making a difference. Weight increases across all movements which is awesome. Really starting to notice more muscle definition and vascularity in the legs.
It was another early morning session a.d it felt good.

Energy/motivation:
We are on, what more can I say

Coaching adjustments:
Dropping Incline movements out for a bit while I have this issue in the right arm. Will add variations of flat and decline movements in its place.

Miscellaneous thoughts:
Will be going away for a week soon, will train a couple of times so Log will slow down

 

[abolone]

Welcome you big sexy human!
Following along bro

 

[Wookie1]

Welcome you big sexy human!
Following along bro

Cheers my brother

 

[the_alcatraz]

13th January
Week 16 Day 2 — Daily Log

Fasted Body Weight: 103.2kg(-1.6kg)
Blood Pressure: 108/69
Steps: 6,780
Resting HR: 78 bpm
Notes:
Interesting drop in weight consideration o pretty much nailed Macros. Could be the Slu working its magic in the background thanks to @HeliosLabs , as ive noticed the little "pouch" as im calling it on the lower abdomen was a lot smaller/thinner this morning

---

Nutrition

Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 3015 kcal
Actual Macros: C: 340g | P: 252g | F: 70g
Fibre: 23g
Notes:
It felt good to eat the target amount and have it spaced throughout the day. Last meal was Rice bubbles, protein powder with honey and peanut butter, lighter than a traditional dinner.


---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily

Injection Details:
LHS Glute 25gx25mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)

Performance / Fat Loss Aids:

Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)

Cagrilintide – 2mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
Nebivolo- 5mg (@HeliosLabs)
SLUPP-332 – 20mg x 1 daily (HeliosLabs)

---
Side Effects & Adjustments:
As mentioned yesterday, for today and the next 2 days im pre loading/ front loading my oils for the week while we are away. 1.45mL total which consists of test e 0.7mL, eq 0.125mL npp 0.65mL daily.

---

Support Supplements:

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA


---

Recovery & Health:

Sleep: 6h 55m Fair quality score of 63


Hydration: 5L water + electrolytes
Water is increasing, still adding 4-5g of salt a day, slowly swapping from regular salt to heart salt for the potassium

---

Training:

Session Type: Lower
Warm-Up / Rehab: Couch stretches, foam roller and Sartorius stretches

Main Lifts:

Seated Leg Curl:
30kg x 30
50kg x 12
65kg x 10, 9

DB Walking Lunges:
50kg x 10, 10 each side

Leg Extension:
127kg x 9, 8, 7

Weighted Back Extension:
15kg x 20, 18, 10

Hip Abduction:
67.5kg x 7, 7

Hip Adduction:
55kg x 10, 6

Standing DB Calf Raise:
20kg x 20, 20, 18 each side

Accessories:

Weighted Russian Twists:
10kg x 20, 20 each side

Oblique Crunch:
2 x 20 each side

Rehab: (e.g., tennis elbow work, mobility)
Cardio (if any): duration/intensity


---
Pre-workout
1 scoop Pump Juice
1 scoop Night Warrior
1 scoop Warrior
3g AAKG
3g Citrulline Malate
10mg Methylene Blue
600mg Alpha-GPC
50mg 5ammino1
400mg Beetroot extract



---

Notes:

Training Notes:
Tried Seated Leg Curl as I already do laying leg curl on leg day. That is why there are a few weight entries, as i was finding the working weight. Minimal discomfort from the Sartorius in the right leg during lunges. The stretches amd rolling must be making a difference. Weight increases across all movements which is awesome. Really starting to notice more muscle definition and vascularity in the legs.
It was another early morning session a.d it felt good.

Energy/motivation:
We are on, what more can I say

Coaching adjustments:
Dropping Incline movements out for a bit while I have this issue in the right arm. Will add variations of flat and decline movements in its place.

Miscellaneous thoughts:
Will be going away for a week soon, will train a couple of times so Log will slow down

rise from the ashes bro

 

[Wookie1]

rise from the ashes bro

, sharing the love and logging some of @HeliosLabs mito products during my growth phase

 

[the_alcatraz]

, sharing the love and logging some of @HeliosLabs mito products during my growth phase

looking good bro share it

 

[Wookie1]

looking good bro share it

Will do, train again tomorrow just travelling today

 

[the_alcatraz]

log approved bro start it up hard

 

[Wookie1]

16 January
Week 16 Day 5 — Daily Log

Fasted Body Weight: XX.X kg
Blood Pressure: XXX/XX
Steps: 6,814
Resting HR: 78 bpm
Notes:
Dont have access to the BP monitor or scales. Looks good the RHR coming down

---

Nutrition

Will be an interesting week food wise as I dont have scales or any of my meal preps with me. Will be a bit of winging and measurements by eye

---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily

Injection Details:


Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)

Performance / Fat Loss Aids:

Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)
SS31 – 2.5mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)

Cagrilintide – 4mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)

---
Side Effects & Adjustments:
I preloaded or front loaded for 4 days before leaving so I had my weekly amount of oil being 5.8mL in total. Also had some Reta Thursday morning to carry through for the week. Only bought the bare minimum with me, GABA, L-Tyrosine, Salt, electrolytes amd Warrior/Night Warrior.

---

Support Supplements:

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA


---

Recovery & Health:

Sleep: 9h 19m
Poor quality score of 47
First night Sleep away after getting up at 3am to get to airport. Only 3 wake ups that I remember. Always different when your not sleeping in you own bed, strange not having ceiling fans. Was also perscribed Melatonin by my Dr, so will see how that goes with my sleep.


Hydration: 3 L water + electrolytes
Water down slightly

---

Training:

Session Type: Push
Warm-Up: Cable shoulder movements amd push ups.

Main Lifts:

DB Bench Press:
75kg x 10
90kg x 10
100kg x 6

Machine Chest Press:
100kg x 10
110kg x 10
130kg x 4, 3

Machine Fly:
65kg x 10
80kg x 10
110kg x 9, 7

Lateral Raise DB:
30kg x 10, 9

Upright Row Cable:
35kg x 10, 10

Tricep Pushdown:
35kg x 10
45kg x 10
50kg x 7

Single Arm Tri Extension Cable:
12.5kg x 12, 12 each side


---
Pre-workout
1 scoop Night Warrior
1 scoop Warrior
2g Salt


---

Notes:

Training Notes:
Tried a new gym out while we are away, it was full of Nautilus gear but I wasnt much of a fan of any of it except the chest press. The fly, Cable towers and lat Raise didnt feel right. I am interested in trying the leg machines on leg day, even looked like there was a pendulum. I definitely prefer free weights over machines. The other awkward part was finding the correct loading, hence the extra sets.
Overall it was a good session, had a really good pump which I think is due to a combination of flat DB Press and machine chest press. I did want to push for the 52.5kg DB's but on the last set with the 50's i could feel the twinge in the arm so didnt want to push it.

Energy/motivation:
Started off a little flat after the flight and long day but warmed up once we were in the gym.

Coaching adjustments:


Miscellaneous thoughts:
Prob a bit flat due to no food as well, training fasted.

UGLOZ
Code Wookie10 for 10% off

HeliosLabs
Code Wookie10 for 10% off

 

[SteveMobsterG]

Keep an eye on that weight loss

 

[Allupfromhere]

16 January
Week 16 Day 5 — Daily Log

Fasted Body Weight: XX.X kg
Blood Pressure: XXX/XX
Steps: 6,814
Resting HR: 78 bpm
Notes:
Dont have access to the BP monitor or scales. Looks good the RHR coming down

---

Nutrition

Will be an interesting week food wise as I dont have scales or any of my meal preps with me. Will be a bit of winging and measurements by eye

---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily

Injection Details:


Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)

Performance / Fat Loss Aids:

Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)
SS31 – 2.5mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)

Cagrilintide – 4mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)

---
Side Effects & Adjustments:
I preloaded or front loaded for 4 days before leaving so I had my weekly amount of oil being 5.8mL in total. Also had some Reta Thursday morning to carry through for the week. Only bought the bare minimum with me, GABA, L-Tyrosine, Salt, electrolytes amd Warrior/Night Warrior.

---

Support Supplements:

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA


---

Recovery & Health:

Sleep: 9h 19m
Poor quality score of 47
First night Sleep away after getting up at 3am to get to airport. Only 3 wake ups that I remember. Always different when your not sleeping in you own bed, strange not having ceiling fans. Was also perscribed Melatonin by my Dr, so will see how that goes with my sleep.


Hydration: 3 L water + electrolytes
Water down slightly

---

Training:

Session Type: Push
Warm-Up: Cable shoulder movements amd push ups.

Main Lifts:

DB Bench Press:
75kg x 10
90kg x 10
100kg x 6

Machine Chest Press:
100kg x 10
110kg x 10
130kg x 4, 3

Machine Fly:
65kg x 10
80kg x 10
110kg x 9, 7

Lateral Raise DB:
30kg x 10, 9

Upright Row Cable:
35kg x 10, 10

Tricep Pushdown:
35kg x 10
45kg x 10
50kg x 7

Single Arm Tri Extension Cable:
12.5kg x 12, 12 each side


---
Pre-workout
1 scoop Night Warrior
1 scoop Warrior
2g Salt


---

Notes:

Training Notes:
Tried a new gym out while we are away, it was full of Nautilus gear but I wasnt much of a fan of any of it except the chest press. The fly, Cable towers and lat Raise didnt feel right. I am interested in trying the leg machines on leg day, even looked like there was a pendulum. I definitely prefer free weights over machines. The other awkward part was finding the correct loading, hence the extra sets.
Overall it was a good session, had a really good pump which I think is due to a combination of flat DB Press and machine chest press. I did want to push for the 52.5kg DB's but on the last set with the 50's i could feel the twinge in the arm so didnt want to push it.

Energy/motivation:
Started off a little flat after the flight and long day but warmed up once we were in the gym.

Coaching adjustments:


Miscellaneous thoughts:
Prob a bit flat due to no food as well, training fasted.

UGLOZ
Code Wookie10 for 10% off

HeliosLabs
Code Wookie10 for 10% off

Nice brother another one for the crew.. always looking killer mate and keen to support over these neck of the woods to brother

 

[Wookie1]

Nice brother another one for the crew.. always looking killer mate and keen to support over these neck of the woods to brother

Cheers brother,
Im away for the week down SA. But still plan on training 2-3 times

 

[Allupfromhere]

Cheers brother,
Im away for the week down SA. But still plan on training 2-3 times

Fuck yeah brother progress waits for no man hahaha

 

[Wookie1]

Fuck yeah brother progress waits for no man hahaha

, Ive got the boss whipping me. Wants to walk 45mins to a gym tomorrow to get her steps in

 

[stevesmi]

13th January
Week 16 Day 2 — Daily Log

Fasted Body Weight: 103.2kg(-1.6kg)
Blood Pressure: 108/69
Steps: 6,780
Resting HR: 78 bpm
Notes:
Interesting drop in weight consideration o pretty much nailed Macros. Could be the Slu working its magic in the background thanks to @HeliosLabs , as ive noticed the little "pouch" as im calling it on the lower abdomen was a lot smaller/thinner this morning

---

Nutrition

Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 3015 kcal
Actual Macros: C: 340g | P: 252g | F: 70g
Fibre: 23g
Notes:
It felt good to eat the target amount and have it spaced throughout the day. Last meal was Rice bubbles, protein powder with honey and peanut butter, lighter than a traditional dinner.


---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily

Injection Details:
LHS Glute 25gx25mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)

Performance / Fat Loss Aids:

Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)

Cagrilintide – 2mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
Nebivolo- 5mg (@HeliosLabs)
SLUPP-332 – 20mg x 1 daily (HeliosLabs)

---
Side Effects & Adjustments:
As mentioned yesterday, for today and the next 2 days im pre loading/ front loading my oils for the week while we are away. 1.45mL total which consists of test e 0.7mL, eq 0.125mL npp 0.65mL daily.

---

Support Supplements:

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA


---

Recovery & Health:

Sleep: 6h 55m Fair quality score of 63


Hydration: 5L water + electrolytes
Water is increasing, still adding 4-5g of salt a day, slowly swapping from regular salt to heart salt for the potassium

---

Training:

Session Type: Lower
Warm-Up / Rehab: Couch stretches, foam roller and Sartorius stretches

Main Lifts:

Seated Leg Curl:
30kg x 30
50kg x 12
65kg x 10, 9

DB Walking Lunges:
50kg x 10, 10 each side

Leg Extension:
127kg x 9, 8, 7

Weighted Back Extension:
15kg x 20, 18, 10

Hip Abduction:
67.5kg x 7, 7

Hip Adduction:
55kg x 10, 6

Standing DB Calf Raise:
20kg x 20, 20, 18 each side

Accessories:

Weighted Russian Twists:
10kg x 20, 20 each side

Oblique Crunch:
2 x 20 each side

Rehab: (e.g., tennis elbow work, mobility)
Cardio (if any): duration/intensity


---
Pre-workout
1 scoop Pump Juice
1 scoop Night Warrior
1 scoop Warrior
3g AAKG
3g Citrulline Malate
10mg Methylene Blue
600mg Alpha-GPC
50mg 5ammino1
400mg Beetroot extract



---

Notes:

Training Notes:
Tried Seated Leg Curl as I already do laying leg curl on leg day. That is why there are a few weight entries, as i was finding the working weight. Minimal discomfort from the Sartorius in the right leg during lunges. The stretches amd rolling must be making a difference. Weight increases across all movements which is awesome. Really starting to notice more muscle definition and vascularity in the legs.
It was another early morning session a.d it felt good.

Energy/motivation:
We are on, what more can I say

Coaching adjustments:
Dropping Incline movements out for a bit while I have this issue in the right arm. Will add variations of flat and decline movements in its place.

Miscellaneous thoughts:
Will be going away for a week soon, will train a couple of times so Log will slow down

@Wookie1 it's awesome to see you posting on here man. You have great log over on EVO as well. This is going to be another fantastic one. Really excited and I love your motivation.

 

[ceo]

13th January
Week 16 Day 2 — Daily Log

Fasted Body Weight: 103.2kg(-1.6kg)
Blood Pressure: 108/69
Steps: 6,780
Resting HR: 78 bpm
Notes:
Interesting drop in weight consideration o pretty much nailed Macros. Could be the Slu working its magic in the background thanks to @HeliosLabs , as ive noticed the little "pouch" as im calling it on the lower abdomen was a lot smaller/thinner this morning

---

Nutrition

Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 3015 kcal
Actual Macros: C: 340g | P: 252g | F: 70g
Fibre: 23g
Notes:
It felt good to eat the target amount and have it spaced throughout the day. Last meal was Rice bubbles, protein powder with honey and peanut butter, lighter than a traditional dinner.


---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily

Injection Details:
LHS Glute 25gx25mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)

Performance / Fat Loss Aids:

Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)

Cagrilintide – 2mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
Nebivolo- 5mg (@HeliosLabs)
SLUPP-332 – 20mg x 1 daily (HeliosLabs)

---
Side Effects & Adjustments:
As mentioned yesterday, for today and the next 2 days im pre loading/ front loading my oils for the week while we are away. 1.45mL total which consists of test e 0.7mL, eq 0.125mL npp 0.65mL daily.

---

Support Supplements:

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA


---

Recovery & Health:

Sleep: 6h 55m Fair quality score of 63


Hydration: 5L water + electrolytes
Water is increasing, still adding 4-5g of salt a day, slowly swapping from regular salt to heart salt for the potassium

---

Training:

Session Type: Lower
Warm-Up / Rehab: Couch stretches, foam roller and Sartorius stretches

Main Lifts:

Seated Leg Curl:
30kg x 30
50kg x 12
65kg x 10, 9

DB Walking Lunges:
50kg x 10, 10 each side

Leg Extension:
127kg x 9, 8, 7

Weighted Back Extension:
15kg x 20, 18, 10

Hip Abduction:
67.5kg x 7, 7

Hip Adduction:
55kg x 10, 6

Standing DB Calf Raise:
20kg x 20, 20, 18 each side

Accessories:

Weighted Russian Twists:
10kg x 20, 20 each side

Oblique Crunch:
2 x 20 each side

Rehab: (e.g., tennis elbow work, mobility)
Cardio (if any): duration/intensity


---
Pre-workout
1 scoop Pump Juice
1 scoop Night Warrior
1 scoop Warrior
3g AAKG
3g Citrulline Malate
10mg Methylene Blue
600mg Alpha-GPC
50mg 5ammino1
400mg Beetroot extract



---

Notes:

Training Notes:
Tried Seated Leg Curl as I already do laying leg curl on leg day. That is why there are a few weight entries, as i was finding the working weight. Minimal discomfort from the Sartorius in the right leg during lunges. The stretches amd rolling must be making a difference. Weight increases across all movements which is awesome. Really starting to notice more muscle definition and vascularity in the legs.
It was another early morning session a.d it felt good.

Energy/motivation:
We are on, what more can I say

Coaching adjustments:
Dropping Incline movements out for a bit while I have this issue in the right arm. Will add variations of flat and decline movements in its place.

Miscellaneous thoughts:
Will be going away for a week soon, will train a couple of times so Log will slow down

Bros, hell yeah, I like the pre-workout mix you're doing. It's not too crazy either with the stimulants but you're doing just the right amount to get the body going. @Wookie1

 

[Ulter]

13th January
Week 16 Day 2 — Daily Log

Fasted Body Weight: 103.2kg(-1.6kg)
Blood Pressure: 108/69
Steps: 6,780
Resting HR: 78 bpm
Notes:
Interesting drop in weight consideration o pretty much nailed Macros. Could be the Slu working its magic in the background thanks to @HeliosLabs , as ive noticed the little "pouch" as im calling it on the lower abdomen was a lot smaller/thinner this morning

---

Nutrition

Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 3015 kcal
Actual Macros: C: 340g | P: 252g | F: 70g
Fibre: 23g
Notes:
It felt good to eat the target amount and have it spaced throughout the day. Last meal was Rice bubbles, protein powder with honey and peanut butter, lighter than a traditional dinner.


---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily

Injection Details:
LHS Glute 25gx25mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)

Performance / Fat Loss Aids:

Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)

Cagrilintide – 2mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
Nebivolo- 5mg (@HeliosLabs)
SLUPP-332 – 20mg x 1 daily (HeliosLabs)

---
Side Effects & Adjustments:
As mentioned yesterday, for today and the next 2 days im pre loading/ front loading my oils for the week while we are away. 1.45mL total which consists of test e 0.7mL, eq 0.125mL npp 0.65mL daily.

---

Support Supplements:

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA


---

Recovery & Health:

Sleep: 6h 55m Fair quality score of 63


Hydration: 5L water + electrolytes
Water is increasing, still adding 4-5g of salt a day, slowly swapping from regular salt to heart salt for the potassium

---

Training:

Session Type: Lower
Warm-Up / Rehab: Couch stretches, foam roller and Sartorius stretches

Main Lifts:

Seated Leg Curl:
30kg x 30
50kg x 12
65kg x 10, 9

DB Walking Lunges:
50kg x 10, 10 each side

Leg Extension:
127kg x 9, 8, 7

Weighted Back Extension:
15kg x 20, 18, 10

Hip Abduction:
67.5kg x 7, 7

Hip Adduction:
55kg x 10, 6

Standing DB Calf Raise:
20kg x 20, 20, 18 each side

Accessories:

Weighted Russian Twists:
10kg x 20, 20 each side

Oblique Crunch:
2 x 20 each side

Rehab: (e.g., tennis elbow work, mobility)
Cardio (if any): duration/intensity


---
Pre-workout
1 scoop Pump Juice
1 scoop Night Warrior
1 scoop Warrior
3g AAKG
3g Citrulline Malate
10mg Methylene Blue
600mg Alpha-GPC
50mg 5ammino1
400mg Beetroot extract



---

Notes:

Training Notes:
Tried Seated Leg Curl as I already do laying leg curl on leg day. That is why there are a few weight entries, as i was finding the working weight. Minimal discomfort from the Sartorius in the right leg during lunges. The stretches amd rolling must be making a difference. Weight increases across all movements which is awesome. Really starting to notice more muscle definition and vascularity in the legs.
It was another early morning session a.d it felt good.

Energy/motivation:
We are on, what more can I say

Coaching adjustments:
Dropping Incline movements out for a bit while I have this issue in the right arm. Will add variations of flat and decline movements in its place.

Miscellaneous thoughts:
Will be going away for a week soon, will train a couple of times so Log will slow down

Not gonna go wrong with this setup right here. @Wookie1 that's good that you're not having issues with the injuries doing those lunges. Just make sure you're engaging the glutes. That can go a long way.

 

[2Thick]

13th January
Week 16 Day 2 — Daily Log

Fasted Body Weight: 103.2kg(-1.6kg)
Blood Pressure: 108/69
Steps: 6,780
Resting HR: 78 bpm
Notes:
Interesting drop in weight consideration o pretty much nailed Macros. Could be the Slu working its magic in the background thanks to @HeliosLabs , as ive noticed the little "pouch" as im calling it on the lower abdomen was a lot smaller/thinner this morning

---

Nutrition

Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 3015 kcal
Actual Macros: C: 340g | P: 252g | F: 70g
Fibre: 23g
Notes:
It felt good to eat the target amount and have it spaced throughout the day. Last meal was Rice bubbles, protein powder with honey and peanut butter, lighter than a traditional dinner.


---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily

Injection Details:
LHS Glute 25gx25mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)

Performance / Fat Loss Aids:

Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)

Cagrilintide – 2mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
Nebivolo- 5mg (@HeliosLabs)
SLUPP-332 – 20mg x 1 daily (HeliosLabs)

---
Side Effects & Adjustments:
As mentioned yesterday, for today and the next 2 days im pre loading/ front loading my oils for the week while we are away. 1.45mL total which consists of test e 0.7mL, eq 0.125mL npp 0.65mL daily.

---

Support Supplements:

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA


---

Recovery & Health:

Sleep: 6h 55m Fair quality score of 63


Hydration: 5L water + electrolytes
Water is increasing, still adding 4-5g of salt a day, slowly swapping from regular salt to heart salt for the potassium

---

Training:

Session Type: Lower
Warm-Up / Rehab: Couch stretches, foam roller and Sartorius stretches

Main Lifts:

Seated Leg Curl:
30kg x 30
50kg x 12
65kg x 10, 9

DB Walking Lunges:
50kg x 10, 10 each side

Leg Extension:
127kg x 9, 8, 7

Weighted Back Extension:
15kg x 20, 18, 10

Hip Abduction:
67.5kg x 7, 7

Hip Adduction:
55kg x 10, 6

Standing DB Calf Raise:
20kg x 20, 20, 18 each side

Accessories:

Weighted Russian Twists:
10kg x 20, 20 each side

Oblique Crunch:
2 x 20 each side

Rehab: (e.g., tennis elbow work, mobility)
Cardio (if any): duration/intensity


---
Pre-workout
1 scoop Pump Juice
1 scoop Night Warrior
1 scoop Warrior
3g AAKG
3g Citrulline Malate
10mg Methylene Blue
600mg Alpha-GPC
50mg 5ammino1
400mg Beetroot extract



---

Notes:

Training Notes:
Tried Seated Leg Curl as I already do laying leg curl on leg day. That is why there are a few weight entries, as i was finding the working weight. Minimal discomfort from the Sartorius in the right leg during lunges. The stretches amd rolling must be making a difference. Weight increases across all movements which is awesome. Really starting to notice more muscle definition and vascularity in the legs.
It was another early morning session a.d it felt good.

Energy/motivation:
We are on, what more can I say

Coaching adjustments:
Dropping Incline movements out for a bit while I have this issue in the right arm. Will add variations of flat and decline movements in its place.

Miscellaneous thoughts:
Will be going away for a week soon, will train a couple of times so Log will slow down

@Wookie1 one of the best starts to a log that I've seen in a long time. You are an absolute beast. I'm really looking forward to seeing what kind of improvements you can get and I want to see you continue to kick ass and take names.

 

[ROIDDERS]

16 January
Week 16 Day 5 — Daily Log

Fasted Body Weight: XX.X kg
Blood Pressure: XXX/XX
Steps: 6,814
Resting HR: 78 bpm
Notes:
Dont have access to the BP monitor or scales. Looks good the RHR coming down

---

Nutrition

Will be an interesting week food wise as I dont have scales or any of my meal preps with me. Will be a bit of winging and measurements by eye

---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily

Injection Details:


Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)

Performance / Fat Loss Aids:

Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)
SS31 – 2.5mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)

Cagrilintide – 4mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)

---
Side Effects & Adjustments:
I preloaded or front loaded for 4 days before leaving so I had my weekly amount of oil being 5.8mL in total. Also had some Reta Thursday morning to carry through for the week. Only bought the bare minimum with me, GABA, L-Tyrosine, Salt, electrolytes amd Warrior/Night Warrior.

---

Support Supplements:

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA


---

Recovery & Health:

Sleep: 9h 19m
Poor quality score of 47
First night Sleep away after getting up at 3am to get to airport. Only 3 wake ups that I remember. Always different when your not sleeping in you own bed, strange not having ceiling fans. Was also perscribed Melatonin by my Dr, so will see how that goes with my sleep.


Hydration: 3 L water + electrolytes
Water down slightly

---

Training:

Session Type: Push
Warm-Up: Cable shoulder movements amd push ups.

Main Lifts:

DB Bench Press:
75kg x 10
90kg x 10
100kg x 6

Machine Chest Press:
100kg x 10
110kg x 10
130kg x 4, 3

Machine Fly:
65kg x 10
80kg x 10
110kg x 9, 7

Lateral Raise DB:
30kg x 10, 9

Upright Row Cable:
35kg x 10, 10

Tricep Pushdown:
35kg x 10
45kg x 10
50kg x 7

Single Arm Tri Extension Cable:
12.5kg x 12, 12 each side


---
Pre-workout
1 scoop Night Warrior
1 scoop Warrior
2g Salt


---

Notes:

Training Notes:
Tried a new gym out while we are away, it was full of Nautilus gear but I wasnt much of a fan of any of it except the chest press. The fly, Cable towers and lat Raise didnt feel right. I am interested in trying the leg machines on leg day, even looked like there was a pendulum. I definitely prefer free weights over machines. The other awkward part was finding the correct loading, hence the extra sets.
Overall it was a good session, had a really good pump which I think is due to a combination of flat DB Press and machine chest press. I did want to push for the 52.5kg DB's but on the last set with the 50's i could feel the twinge in the arm so didnt want to push it.

Energy/motivation:
Started off a little flat after the flight and long day but warmed up once we were in the gym.

Coaching adjustments:


Miscellaneous thoughts:
Prob a bit flat due to no food as well, training fasted.

UGLOZ
Code Wookie10 for 10% off

HeliosLabs
Code Wookie10 for 10% off

Looking really good my friend. Nice pre-workout. I like how you add the salt to it. That can go a long way and manipulate the water retention. @Wookie1

 

[abolone]

16 January
Week 16 Day 5 — Daily Log

Fasted Body Weight: XX.X kg
Blood Pressure: XXX/XX
Steps: 6,814
Resting HR: 78 bpm
Notes:
Dont have access to the BP monitor or scales. Looks good the RHR coming down

---

Nutrition

Will be an interesting week food wise as I dont have scales or any of my meal preps with me. Will be a bit of winging and measurements by eye

---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily

Injection Details:


Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)

Performance / Fat Loss Aids:

Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 1mg M-F (SubQ)
SS31 – 2.5mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)

Cagrilintide – 4mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
SLUPP-332 – 20mg x 3 daily (HeliosLabs)

---
Side Effects & Adjustments:
I preloaded or front loaded for 4 days before leaving so I had my weekly amount of oil being 5.8mL in total. Also had some Reta Thursday morning to carry through for the week. Only bought the bare minimum with me, GABA, L-Tyrosine, Salt, electrolytes amd Warrior/Night Warrior.

---

Support Supplements:

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA


---

Recovery & Health:

Sleep: 9h 19m
Poor quality score of 47
First night Sleep away after getting up at 3am to get to airport. Only 3 wake ups that I remember. Always different when your not sleeping in you own bed, strange not having ceiling fans. Was also perscribed Melatonin by my Dr, so will see how that goes with my sleep.


Hydration: 3 L water + electrolytes
Water down slightly

---

Training:

Session Type: Push
Warm-Up: Cable shoulder movements amd push ups.

Main Lifts:

DB Bench Press:
75kg x 10
90kg x 10
100kg x 6

Machine Chest Press:
100kg x 10
110kg x 10
130kg x 4, 3

Machine Fly:
65kg x 10
80kg x 10
110kg x 9, 7

Lateral Raise DB:
30kg x 10, 9

Upright Row Cable:
35kg x 10, 10

Tricep Pushdown:
35kg x 10
45kg x 10
50kg x 7

Single Arm Tri Extension Cable:
12.5kg x 12, 12 each side


---
Pre-workout
1 scoop Night Warrior
1 scoop Warrior
2g Salt


---

Notes:

Training Notes:
Tried a new gym out while we are away, it was full of Nautilus gear but I wasnt much of a fan of any of it except the chest press. The fly, Cable towers and lat Raise didnt feel right. I am interested in trying the leg machines on leg day, even looked like there was a pendulum. I definitely prefer free weights over machines. The other awkward part was finding the correct loading, hence the extra sets.
Overall it was a good session, had a really good pump which I think is due to a combination of flat DB Press and machine chest press. I did want to push for the 52.5kg DB's but on the last set with the 50's i could feel the twinge in the arm so didnt want to push it.

Energy/motivation:
Started off a little flat after the flight and long day but warmed up once we were in the gym.

Coaching adjustments:


Miscellaneous thoughts:
Prob a bit flat due to no food as well, training fasted.

UGLOZ
Code Wookie10 for 10% off

HeliosLabs
Code Wookie10 for 10% off

9hrs + sleep is next level mate very nice even tho you said it was poor quality
I average 5.5hrs sleep

 

[Wookie1]

@Wookie1 it's awesome to see you posting on here man. You have great log over on EVO as well. This is going to be another fantastic one. Really excited and I love your motivation.

Thanks mate

Bros, hell yeah, I like the pre-workout mix you're doing. It's not too crazy either with the stimulants but you're doing just the right amount to get the body going. @Wookie1

A big part of it was not travelling with everything, only brought the bare essentials

Not gonna go wrong with this setup right here. @Wookie1 that's good that you're not having issues with the injuries doing those lunges. Just make sure you're engaging the glutes. That can go a long way.

Definitely mate, its something my physiologist recommended so spoke with coach to ha e them programed in.

@Wookie1 one of the best starts to a log that I've seen in a long time. You are an absolute beast. I'm really looking forward to seeing what kind of improvements you can get and I want to see you continue to kick ass and take names.

Cheers brother

Looking really good my friend. Nice pre-workout. I like how you add the salt to it. That can go a long way and manipulate the water retention. @Wookie1

Its something i need to keep an eye on after Xmas when I did have the issue.

9hrs + sleep is next level mate very nice even tho you said it was poor quality
I average 5.5hrs sleep

I do as well normally but I guess being the first night after flying south, long day etc and no real need to get up. May as well take it while I can

 

[abolone]

Thanks mate

A big part of it was not travelling with everything, only brought the bare essentials

Definitely mate, its something my physiologist recommended so spoke with coach to ha e them programed in.

Cheers brother

Its something i need to keep an eye on after Xmas when I did have the issue.

I do as well normally but I guess being the first night after flying south, long day etc and no real need to get up. May as well take it while I can

Rest up bro!

 

[ceo]

A big part of it was not travelling with everything, only brought the bare essentials

Bros, hell yeah, bare essentials are a good thing.

 

[Ulter]

Definitely mate, its something my physiologist recommended so spoke with coach to ha e them programed in.

Wow lucky you, working with someone like that.

 

[ROIDDERS]

Its something i need to keep an eye on after Xmas when I did have the issue.

We always have to keep an eye on things; that's just how it works. Keep it up.

 

[2Thick]

Thanks mate

A big part of it was not travelling with everything, only brought the bare essentials

Definitely mate, its something my physiologist recommended so spoke with coach to ha e them programed in.

Cheers brother

Its something i need to keep an eye on after Xmas when I did have the issue.

I do as well normally but I guess being the first night after flying south, long day etc and no real need to get up. May as well take it while I can

EF family respect, thanks for taking the time to respond.

 

[ballin2504]

13th January
Week 16 Day 2 — Daily Log

Fasted Body Weight: 103.2kg(-1.6kg)
Blood Pressure: 108/69
Steps: 6,780
Resting HR: 78 bpm
Notes:
Interesting drop in weight consideration o pretty much nailed Macros. Could be the Slu working its magic in the background thanks to @HeliosLabs , as ive noticed the little "pouch" as im calling it on the lower abdomen was a lot smaller/thinner this morning

---

Nutrition

Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 3015 kcal
Actual Macros: C: 340g | P: 252g | F: 70g
Fibre: 23g
Notes:
It felt good to eat the target amount and have it spaced throughout the day. Last meal was Rice bubbles, protein powder with honey and peanut butter, lighter than a traditional dinner.


---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily

Injection Details:
LHS Glute 25gx25mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)

Performance / Fat Loss Aids:

Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)

Cagrilintide – 2mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
Nebivolo- 5mg (@HeliosLabs)
SLUPP-332 – 20mg x 1 daily (HeliosLabs)

---
Side Effects & Adjustments:
As mentioned yesterday, for today and the next 2 days im pre loading/ front loading my oils for the week while we are away. 1.45mL total which consists of test e 0.7mL, eq 0.125mL npp 0.65mL daily.

---

Support Supplements:

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA


---

Recovery & Health:

Sleep: 6h 55m Fair quality score of 63


Hydration: 5L water + electrolytes
Water is increasing, still adding 4-5g of salt a day, slowly swapping from regular salt to heart salt for the potassium

---

Training:

Session Type: Lower
Warm-Up / Rehab: Couch stretches, foam roller and Sartorius stretches

Main Lifts:

Seated Leg Curl:
30kg x 30
50kg x 12
65kg x 10, 9

DB Walking Lunges:
50kg x 10, 10 each side

Leg Extension:
127kg x 9, 8, 7

Weighted Back Extension:
15kg x 20, 18, 10

Hip Abduction:
67.5kg x 7, 7

Hip Adduction:
55kg x 10, 6

Standing DB Calf Raise:
20kg x 20, 20, 18 each side

Accessories:

Weighted Russian Twists:
10kg x 20, 20 each side

Oblique Crunch:
2 x 20 each side

Rehab: (e.g., tennis elbow work, mobility)
Cardio (if any): duration/intensity


---
Pre-workout
1 scoop Pump Juice
1 scoop Night Warrior
1 scoop Warrior
3g AAKG
3g Citrulline Malate
10mg Methylene Blue
600mg Alpha-GPC
50mg 5ammino1
400mg Beetroot extract



---

Notes:

Training Notes:
Tried Seated Leg Curl as I already do laying leg curl on leg day. That is why there are a few weight entries, as i was finding the working weight. Minimal discomfort from the Sartorius in the right leg during lunges. The stretches amd rolling must be making a difference. Weight increases across all movements which is awesome. Really starting to notice more muscle definition and vascularity in the legs.
It was another early morning session a.d it felt good.

Energy/motivation:
We are on, what more can I say

Coaching adjustments:
Dropping Incline movements out for a bit while I have this issue in the right arm. Will add variations of flat and decline movements in its place.

Miscellaneous thoughts:
Will be going away for a week soon, will train a couple of times so Log will slow down

Got the man @Wookie1 just killing this already. Let’s get it brother.

 

[RoySimpson]

13th January
Week 16 Day 2 — Daily Log

Fasted Body Weight: 103.2kg(-1.6kg)
Blood Pressure: 108/69
Steps: 6,780
Resting HR: 78 bpm
Notes:
Interesting drop in weight consideration o pretty much nailed Macros. Could be the Slu working its magic in the background thanks to @HeliosLabs , as ive noticed the little "pouch" as im calling it on the lower abdomen was a lot smaller/thinner this morning

---

Nutrition

Target Calories: 3030 kcal
Target Macros: C: 350g | P: 250g | F: 70g
Actual Calories: 3015 kcal
Actual Macros: C: 340g | P: 252g | F: 70g
Fibre: 23g
Notes:
It felt good to eat the target amount and have it spaced throughout the day. Last meal was Rice bubbles, protein powder with honey and peanut butter, lighter than a traditional dinner.


---

PEDs & Peptides

Hormones & Androgens
Cycle Compounds:
Sparta Range
Test E 700mg - 100mg (0.4mL)
EQ 100mg - 14.3mg (0.07mL)
NPP 250mg - 20mg (0.36ml)
0.83mL Daily

Injection Details:
LHS Glute 25gx25mm


Peptides & Regenerative:

HGH – 5 IU PM (subq)
KLOW-1mg/1mg/1mg/5mg AM/PM(SubQ)
(TB-500/BPC-157/KPV/GHKCU)
DSIP – 1mg ED (SubQ)

Performance / Fat Loss Aids:

Retatrutide - 2.5mg Monday (SubQ)
L-Carnitine – 600mg M-F (IM)
Motsc – 2mg M-F (SubQ)
SS31 – 2mg M-F (SubQ)
NAD+ – 100mg M-F (IM)
Glutithione – 250mg M/W/F (SubQ)

Cagrilintide – 2mg PW (HeliosLabs)
Mirabegron – 50mg PM (HeliosLabs)
Nebivolo- 5mg (@HeliosLabs)
SLUPP-332 – 20mg x 1 daily (HeliosLabs)

---
Side Effects & Adjustments:
As mentioned yesterday, for today and the next 2 days im pre loading/ front loading my oils for the week while we are away. 1.45mL total which consists of test e 0.7mL, eq 0.125mL npp 0.65mL daily.

---

Support Supplements:

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA


---

Recovery & Health:

Sleep: 6h 55m Fair quality score of 63


Hydration: 5L water + electrolytes
Water is increasing, still adding 4-5g of salt a day, slowly swapping from regular salt to heart salt for the potassium

---

Training:

Session Type: Lower
Warm-Up / Rehab: Couch stretches, foam roller and Sartorius stretches

Main Lifts:

Seated Leg Curl:
30kg x 30
50kg x 12
65kg x 10, 9

DB Walking Lunges:
50kg x 10, 10 each side

Leg Extension:
127kg x 9, 8, 7

Weighted Back Extension:
15kg x 20, 18, 10

Hip Abduction:
67.5kg x 7, 7

Hip Adduction:
55kg x 10, 6

Standing DB Calf Raise:
20kg x 20, 20, 18 each side

Accessories:

Weighted Russian Twists:
10kg x 20, 20 each side

Oblique Crunch:
2 x 20 each side

Rehab: (e.g., tennis elbow work, mobility)
Cardio (if any): duration/intensity


---
Pre-workout
1 scoop Pump Juice
1 scoop Night Warrior
1 scoop Warrior
3g AAKG
3g Citrulline Malate
10mg Methylene Blue
600mg Alpha-GPC
50mg 5ammino1
400mg Beetroot extract



---

Notes:

Training Notes:
Tried Seated Leg Curl as I already do laying leg curl on leg day. That is why there are a few weight entries, as i was finding the working weight. Minimal discomfort from the Sartorius in the right leg during lunges. The stretches amd rolling must be making a difference. Weight increases across all movements which is awesome. Really starting to notice more muscle definition and vascularity in the legs.
It was another early morning session a.d it felt good.

Energy/motivation:
We are on, what more can I say

Coaching adjustments:
Dropping Incline movements out for a bit while I have this issue in the right arm. Will add variations of flat and decline movements in its place.

Miscellaneous thoughts:
Will be going away for a week soon, will train a couple of times so Log will slow down

@Wookie1 Legs are popping bro!

 

[Wookie1]

Saturday 17th January

Training:

Session Type: Pull
Warm-Up / Rehab: Cable shoulder work
Main Lifts:

Chin ups
BW x 10, 10, 10, 6

Lat Pulldown Machine Not Cable:
120kg x 10, 10, 7

DB Row:
50kg x 10, 10 each side

Rear Delt Rev Fly Machine:
47kg x 15
53kg x 15
61kg x 15
75kg x 15

Seated Face Pull:
60kg x 10
70kg x 10
80kg x 6

Seated Incline DB Curl :
35kg x 12, 11

Hammer Curl:
35kg x 15, 15

Accessories:

Oblique Crunch:
BW x 20, 20 each side

Sit Up:
BW x 20, 20

Cardio: 20min 5deg 4km/h


---
Pre-workout
1 scoop Disorder pump
1 scoop Night Warrior
2g salt


---

Notes:

Training Notes:
New gym and different equipment, extra sets to find loading. This gym had a mixture of hammer strength and lifefitness. Had a really good pump mainly from the chin ups to start with. Halfway through our sesh we were told the main gym was upstairs the Fly Machine even tho I did alot more weight then the gym at home, this one felt nicer/better on my arm. They had DB's up to 60kg but I had already done my rows down stairs or would have been keen to go heavier.

Energy/motivation:
Energy and motivation was there just felt a little out of place i guess as its not where we normally train, comfort in surrounds.

Coaching adjustments:
None

Miscellaneous thoughts:
As mentioned we are away visiting family for a week so this isnt as in depth as my normal log. No oils, no peps, tracking what food I can but not all meals. All I can really go by is scales and weight, which is holding steady with minimal fluctuations up and down but overall will average out.

----

Monday 19th January

Training:

Session Type: Legs
Warm-Up / Rehab: Foam rolling followed by stretching

Main Lifts:

Leg Extension:
130kg x 20
132.5kg x 20, 11

Seated Single Leg Press:
100kg x 10, 10 each leg

Hack Squat:
100kg x 10, 10

Laying Leg Curl:
72.5kg x 10, 9

Straight Leg Deadlift:
100lg x 10, 10

Standing Calf Raise:
100kg x 10, 10

Seated Calf Raise:
60kg x 12, 12

Cardio: 20min 5deg 4km/h


---
Pre-workout
1 scoop Disorder Pump
1 scoop Warrior
2g salt



---

Notes:

Training Notes:
Another good pump, another new gym. This one was full of Nautilus gear. Overall im not a huge fan of Nautilus, the loading appears a lot less so eaiser to max the machines out. Even the hack sled feels way lighter than the Technogym one i use back at home. Took multiple sets to find the required loading for all the movements.
I can notice more definition in the legs now especially on the leg extension machine.

Energy/motivation:
Energy was really good, had myself, wife, cousin and son Training today.

Coaching adjustments:
None

Miscellaneous thoughts:
Even tho its taking extra time to find loading i have to admit its still good to experience different machines.
The cardio still feels a breeze to do so the Slu from @HeliosLabs must still be having an effect even tho its been 4 days since ive had any

 

[the_alcatraz]

Saturday 17th January

Training:

Session Type: Pull
Warm-Up / Rehab: Cable shoulder work
Main Lifts:

Chin ups
BW x 10, 10, 10, 6

Lat Pulldown Machine Not Cable:
120kg x 10, 10, 7

DB Row:
50kg x 10, 10 each side

Rear Delt Rev Fly Machine:
47kg x 15
53kg x 15
61kg x 15
75kg x 15

Seated Face Pull:
60kg x 10
70kg x 10
80kg x 6

Seated Incline DB Curl :
35kg x 12, 11

Hammer Curl:
35kg x 15, 15

Accessories:

Oblique Crunch:
BW x 20, 20 each side

Sit Up:
BW x 20, 20

Cardio: 20min 5deg 4km/h


---
Pre-workout
1 scoop Disorder pump
1 scoop Night Warrior
2g salt


---

Notes:

Training Notes:
New gym and different equipment, extra sets to find loading. This gym had a mixture of hammer strength and lifefitness. Had a really good pump mainly from the chin ups to start with. Halfway through our sesh we were told the main gym was upstairs the Fly Machine even tho I did alot more weight then the gym at home, this one felt nicer/better on my arm. They had DB's up to 60kg but I had already done my rows down stairs or would have been keen to go heavier.

Energy/motivation:
Energy and motivation was there just felt a little out of place i guess as its not where we normally train, comfort in surrounds.

Coaching adjustments:
None

Miscellaneous thoughts:
As mentioned we are away visiting family for a week so this isnt as in depth as my normal log. No oils, no peps, tracking what food I can but not all meals. All I can really go by is scales and weight, which is holding steady with minimal fluctuations up and down but overall will average out.

----

Monday 19th January

Training:

Session Type: Legs
Warm-Up / Rehab: Foam rolling followed by stretching

Main Lifts:

Leg Extension:
130kg x 20
132.5kg x 20, 11

Seated Single Leg Press:
100kg x 10, 10 each leg

Hack Squat:
100kg x 10, 10

Laying Leg Curl:
72.5kg x 10, 9

Straight Leg Deadlift:
100lg x 10, 10

Standing Calf Raise:
100kg x 10, 10

Seated Calf Raise:
60kg x 12, 12

Cardio: 20min 5deg 4km/h


---
Pre-workout
1 scoop Disorder Pump
1 scoop Warrior
2g salt



---

Notes:

Training Notes:
Another good pump, another new gym. This one was full of Nautilus gear. Overall im not a huge fan of Nautilus, the loading appears a lot less so eaiser to max the machines out. Even the hack sled feels way lighter than the Technogym one i use back at home. Took multiple sets to find the required loading for all the movements.
I can notice more definition in the legs now especially on the leg extension machine.

Energy/motivation:
Energy was really good, had myself, wife, cousin and son Training today.

Coaching adjustments:
None

Miscellaneous thoughts:
Even tho its taking extra time to find loading i have to admit its still good to experience different machines.
The cardio still feels a breeze to do so the Slu from @HeliosLabs must still be having an effect even tho its been 4 days since ive had any

good update pic?

 

[Wookie1]

good update pic?

Honestly i completely forgot to take any pics, place is packed. I guess that's a capital city for you. Training again today so will get some for next update. Once we return hime the log will be in a lot more detail

 

[the_alcatraz]

Honestly i completely forgot to take any pics, place is packed. I guess that's a capital city for you. Training again today so will get some for next update. Once we return hime the log will be in a lot more detail

lets get it in next update bro

 

[Allupfromhere]

Fuck you slamming some big numbers now @Wookie1 showing em all hows it gets done!

 

[Wookie1]

Fuck you slamming some big numbers now @Wookie1 showing em all hows it gets done!

Funny you say this, today which ill post in my log shortly I had a pair of 52.5kg DB's up for Bench and once I finished one of the lads comes walking over a says " you dont see those get used often here"
My local gym only goes to 50kg so it was good to go a bit more

 

[Wookie1]

21st January
Week 17 Day 3 — Daily Log

Fasted Body Weight: 104.7kg (+0.2kg)
Blood Pressure: XXX/XX
Steps: 5,238
Resting HR: 78bpm
Notes:

---

Nutrition

Only tracking some food while im away on holidays, the best guage I have is the scales and they are holding pretty consistent aroumd 104.5kg +/- a few hundred grams.


---

PEDs & Peptides

Didn't travel with any.

---
Side Effects & Adjustments:
No adjustments

---

Support Supplements:

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA


---

Recovery & Health:

Sleep: 8h 23m Fair Quality score of 63.
Surprisingly a good sleep considering one if the kids woke up and spewed on the floor. We think it was from eating a lot of food and going on a heap of show rides then being bug related. So that chewed into some of my rest time. Overall though a good sleep, the daylight savings is knocking us around. Definitely not used to it but can see the benefit, still not a fan.


Hydration: 4 L water + electrolytes

---

Training:

Session Type: Upper
Warm-Up / Rehab: Some Banded work followed by light weight high rep movements before moving into working sets.

Main Lifts:

DB Flat Bench:
105kg x 7, 5
110kg failed to get up

Chest Fly Machine:
75kg x 10, 9

Lat Pulldown:
90kg x 9
100kg x 6

Seated Cable Row V-Grip:
90kg x 10
100kg x 10

DB Shoulder Press:
40kg x 10
60kg x 8

Tricep Rope Pushdown:
36.25kg x 10, 10

Cable Bicep Curl:
32.5kg x 10
40kg x 10
47.5kg x 5


Accessories:

Sit Up:
BW x 20, 20

TVA Drills:
BW x 20, 20 each side

Cardio (if any): 20min @ 4 deg 4km/h

---
Pre-workout
1 Scoop Disorder Pump
1 Scoop Night Warrior
2g Salt


---

Notes:

Training Notes:
Good training session, the initial pump from the DB Press was excellent, wife even said the arms looked pretty insane under load. New PB with a pair of 52.5kg DB's. Tried the 55kg but I was gassed, couldnt get them up from the chest. Had a random come up to me after pressing the 52.5's and say "you dont see those get used often around here" slight ego stroke
Still having issues with my arm, the DB Shoulder Press I had to stop not due to reaching weight limit but the niggle i have in the right arm.
Again finding appropriate loading took some sets as the machines are all different to what we usually use, which is fine.

Energy/motivation:
Again another good day, this is our 4th session while away on holidays, so much for 2 or 3

Coaching adjustments:
No new ones.

Miscellaneous thoughts:
Again I am surprised at how effortless the cardio is from mito stack and @HeliosLabs Slup. It has been 6 days since having any and it still feels like i had some this morning.

 

[the_alcatraz]

21st January
Week 17 Day 3 — Daily Log

Fasted Body Weight: 104.7kg (+0.2kg)
Blood Pressure: XXX/XX
Steps: 5,238
Resting HR: 78bpm
Notes:

---

Nutrition

Only tracking some food while im away on holidays, the best guage I have is the scales and they are holding pretty consistent aroumd 104.5kg +/- a few hundred grams.


---

PEDs & Peptides

Didn't travel with any.

---
Side Effects & Adjustments:
No adjustments

---

Support Supplements:

Morning – With Breakfast (with fat)
Citrus Bergamot
Bio-Curcumin (Turmeric)
Omega-3
Vitamin D3
Red Yeast Rice + CoQ10
P5P (B6)
Multivitamin
Digestive Enzymes
L-Methylfolate
---
Midday – With Lunch
Digestive Enzymes (with meal)
DihydroBerberine (with carbs)
Vitamin C + D + Zinc
Selenium
---
Evening – With Dinner
NAC
TUDCA
ALA (on empty stomach if tolerated, otherwise with dinner)
CoQ10
Digestive Enzymes
---
Bedtime
Magnesium Glycinate
Melatonin
Ashwanganda
Super B complex
Mirabegron
Amitriptyline
GABA


---

Recovery & Health:

Sleep: 8h 23m Fair Quality score of 63.
Surprisingly a good sleep considering one if the kids woke up and spewed on the floor. We think it was from eating a lot of food and going on a heap of show rides then being bug related. So that chewed into some of my rest time. Overall though a good sleep, the daylight savings is knocking us around. Definitely not used to it but can see the benefit, still not a fan.


Hydration: 4 L water + electrolytes

---

Training:

Session Type: Upper
Warm-Up / Rehab: Some Banded work followed by light weight high rep movements before moving into working sets.

Main Lifts:

DB Flat Bench:
105kg x 7, 5
110kg failed to get up

Chest Fly Machine:
75kg x 10, 9

Lat Pulldown:
90kg x 9
100kg x 6

Seated Cable Row V-Grip:
90kg x 10
100kg x 10

DB Shoulder Press:
40kg x 10
60kg x 8

Tricep Rope Pushdown:
36.25kg x 10, 10

Cable Bicep Curl:
32.5kg x 10
40kg x 10
47.5kg x 5


Accessories:

Sit Up:
BW x 20, 20

TVA Drills:
BW x 20, 20 each side

Cardio (if any): 20min @ 4 deg 4km/h

---
Pre-workout
1 Scoop Disorder Pump
1 Scoop Night Warrior
2g Salt


---

Notes:

Training Notes:
Good training session, the initial pump from the DB Press was excellent, wife even said the arms looked pretty insane under load. New PB with a pair of 52.5kg DB's. Tried the 55kg but I was gassed, couldnt get them up from the chest. Had a random come up to me after pressing the 52.5's and say "you dont see those get used often around here" slight ego stroke
Still having issues with my arm, the DB Shoulder Press I had to stop not due to reaching weight limit but the niggle i have in the right arm.
Again finding appropriate loading took some sets as the machines are all different to what we usually use, which is fine.

Energy/motivation:
Again another good day, this is our 4th session while away on holidays, so much for 2 or 3

Coaching adjustments:
No new ones.

Miscellaneous thoughts:
Again I am surprised at how effortless the cardio is from mito stack and @HeliosLabs Slup. It has been 6 days since having any and it still feels like i had some this morning.

wookie i see your woman took some pics too rigth bro she training with you?

 

[Wookie1]

wookie i see your woman took some pics too rigth bro she training with you?

She is mate, training partners atm. Does exactly the same program just scaled to her ability

 

[the_alcatraz]

She is mate, training partners atm. Does exactly the same program just scaled to her ability

you should get her to journal at least in your journal add it bro

 

[Wookie1]

you should get her to journal at least in your journal add it bro

Yeah I can look at that, think of a format for her to use

 

[the_alcatraz]

Yeah I can look at that, think of a format for her to use

cut down your info a bit and add hers bro or add a new one

 

[abolone]

big wookie!
Sleep: 8h 23m im jealous, give me some

looking solid bro 104.7kg is a good weight, your lean at that weight also bro!

 

[Wookie1]

big wookie!
Sleep: 8h 23m im jealous, give me some

looking solid bro 104.7kg is a good weight, your lean at that weight also bro!

Cheers mate
Maybe you need a holiday i think its the daylight savings knocking me around .
Im trying to maintain my leanness in this growth phase.

 

[Wookie1]

Weekly Review — Gain Phase | Week 17 (Ending 25th January)
---

Baseline & Overview

Starting Weight: 105.3g
Current Weight: 103.5kg (-1.8kg)
Estimated Body Fat: ~12-13%
Average Sleep: ~ 7hrs 55m/night(+1hr 5mins)
Average Steps: ~ 5,762per day
Average Resting HR: 74bpm(-8bpm)
Average High HR: 113bpm(-8bpm)
BP (avg): ~106/69

Measurements:

---

Nutrition

Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories:
Fibre: ~
Hydration: 4 L daily + electrolytes

Notes:
Wasnt accurately tracking food while away visiting family for the week.

---

Recovery & Health

Sleep:
Average 7hrs 55min, a 1hr 5min increase. Sleep has been better again this week data wise. Sometimes it didnt feel any better compared to what the data reflected. Maybe being in a new environment and daylight savings had a postive impact. The last few nights at home this appears to have carried over.

Digestion:
No change here, still the same. Has been good with no issues to report. Even with the offscope eating.

Energy:
Energy has been good all week

Weight:
Slight decrease in weight which os good considering i wasnt tracking food and i wasnt always eating clean while away.

Injuries:
Right arm niggle is ongoing, I have also noticed that its incline movements that are triggering the discomfort. Flat and decline movements dont appear to trigger the discomfort.
The knee issue which I belive is the Sartorius muscle could also be overactive VMO. I am discussing with trumpy about both problems amd how to rectify.

Hydration:
5L + electrolytes per day
Water has been increased back to 5L a day

Bloods:
No change yet

Training:
A very good week of training even though we were away on holidays. Ended up training 4 times, at a few different gyms. Training on different branded machines was good amd awkward at the same time. Good to feel the difference but awkward to get correct loading straight away.


Conclusion:
Week 17 of the lean gain phase under the coaching of @Gains Man thanks to @AJ UGLoz @UGL OZ Support Rep

Even though we were away visiting a sick family member it was a good week for a number of reasons. Maintaining training consistency, weight didnt blow out, kids connecting with family and overall just a good break.

An interesting thing I noticed was the continued or residual affects of the mitochondria stack and/or the SLUPP-332.
Even 6 days after having any issues could still notice the positive effects they had especially on my Cardio. Thanks @HeliosLabs

Highlights:

- Weight didnt blow out
- Strong consistent week of training
- Sleep is still showing signs of improvement

Improvement opportunities:

- Focus on hitting target calories
- Working around the niggles to maintain optimal training load.


Next Week:
- Getting back into routine with school returning


---

 

[the_alcatraz]

Weekly Review — Gain Phase | Week 17 (Ending 25th January)
---

Baseline & Overview

Starting Weight: 105.3g
Current Weight: 103.5kg (-1.8kg)
Estimated Body Fat: ~12-13%
Average Sleep: ~ 7hrs 55m/night(+1hr 5mins)
Average Steps: ~ 5,762per day
Average Resting HR: 74bpm(-8bpm)
Average High HR: 113bpm(-8bpm)
BP (avg): ~106/69

Measurements:


View attachment 165198


---

Nutrition

Target Calories: ~3,030 kcal
Target Macros: C 350 g | P 250 g | F 70 g
Average Calories:
Fibre: ~
Hydration: 4 L daily + electrolytes

Notes:
Wasnt accurately tracking food while away visiting family for the week.

---

Recovery & Health

Sleep:
Average 7hrs 55min, a 1hr 5min increase. Sleep has been better again this week data wise. Sometimes it didnt feel any better compared to what the data reflected. Maybe being in a new environment and daylight savings had a postive impact. The last few nights at home this appears to have carried over.

Digestion:
No change here, still the same. Has been good with no issues to report. Even with the offscope eating.

Energy:
Energy has been good all week

Weight:
Slight decrease in weight which os good considering i wasnt tracking food and i wasnt always eating clean while away.

Injuries:
Right arm niggle is ongoing, I have also noticed that its incline movements that are triggering the discomfort. Flat and decline movements dont appear to trigger the discomfort.
The knee issue which I belive is the Sartorius muscle could also be overactive VMO. I am discussing with trumpy about both problems amd how to rectify.

Hydration:
5L + electrolytes per day
Water has been increased back to 5L a day

Bloods:
No change yet

Training:
A very good week of training even though we were away on holidays. Ended up training 4 times, at a few different gyms. Training on different branded machines was good amd awkward at the same time. Good to feel the difference but awkward to get correct loading straight away.


Conclusion:
Week 17 of the lean gain phase under the coaching of @Gains Man thanks to @AJ UGLoz @UGL OZ Support Rep

Even though we were away visiting a sick family member it was a good week for a number of reasons. Maintaining training consistency, weight didnt blow out, kids connecting with family and overall just a good break.

An interesting thing I noticed was the continued or residual affects of the mitochondria stack and/or the SLUPP-332.
Even 6 days after having any issues could still notice the positive effects they had especially on my Cardio. Thanks @HeliosLabs

Highlights:

- Weight didnt blow out
- Strong consistent week of training
- Sleep is still showing signs of improvement

Improvement opportunities:

- Focus on hitting target calories
- Working around the niggles to maintain optimal training load.


Next Week:
- Getting back into routine with school returning


---

your goal now is just recomp when you out right bro?

 

[Wookie1]

your goal now is just recomp when you out right bro?

My wording may be misleading, I havnt finished my lean gain phase yet just the week is finished.
@Gains Man and I will continue with the growth phase as long as my health markers are good. Will be going for bloods again this week, which will check all that and E2 via LCMS testing.
This will let us also know if the latests ped protocol change has the E2 dialled in for optimal hgh/IGF-1 synergy. Looking for E2 to sit in the 180-220 range

 

[Allupfromhere]

Fuck yeah weapon, week in and week out showing up and putting in the work. That consistency wins the wars brother and it clearly shows with every post you put up.
Stay gold King