Testosterone, Primobolan, HGH, Retatrutide - Cruise Phase Log

[KaneDen]

After one of the most productive growth phases I have ever been a part of (feel free to go check out my Growth Phase Log), its now time to tone it right back and maintain as much of the new tissue as possible whilst still staying relatively healthy. I have posted photos of the transition from a fat loss phase to the end of the growth phase below, and I'm super happy with how it's all gone. Toward the end of the growth phase I did have a few distractions in my personal life that took my focus away from my training and nutrition (unfortunately a funeral), but I'm back to the motivation levels I had before the issues and I'm ready to maintain my physique to then hopefully go for another growth phase before the end of the year, with a possible 4-6 week mini cut in between. My coach has decreased my volume a little on the training side of things, but I'll give more detail below!

Age: 30
Height: 180cm
Current Weight: 92kg
Body Fat: Approximately 12%
Goal Weight at the end of Cruise Phase: 89-90kg, keeping tight body composition

Current PEDs and Labs Used
Testosterone Enanthate 400 - 200mg/wk split into twice a week pins
Primobolan Enanthate 250 - 100mg/wk split into twice a week pins
HGH - 5IU/day pinned all before bed
Retatrutide - 1mg pinned once a week
PEDs may get an increase/decrease, pending coach’s orders

Support Supplements
Magnesium 600mg/pre bed
Omega 3 - 6g/daily
Vitamin D3 + K2 - 3000IU + 135mcg/daily
COQ10 - 150mg/daily
NAC - 1200mg/daily
Curcumin - 1000mg/daily
Hawthorn Berry - 1000mg/daily
Tudca - 250mg/daily
Probiotic - 1 capsule/daily
Creatine - 8g/daily
Citrus Bergamot - 1200mg/daily
Echinacea+Vitamin C+Zinc+Garlic - 3 pills/daily

Ancillaries
Cialis - 5mg EOD
Aromasin - 12.5mg as needed

Training Program
Coach has decided to pull back a little bit on the volume now that the calories and PEDs have been decreased. Still keeping intensity high and making sure every exercise is executed with intention, but just trying to reduce junk volume so lower the risk of injury (that would be WORST case scenario at this point).

PUSH/PULL/LEGS
Monday - Push A
Tuesday - Pull A
Wednesday - Legs
Thursday - Push B
Friday - Pull B
Saturday - Cardio/Recovery
Sunday - Rest/Recovery

Always end every session with 10-20 mins on the incline treadmill keeping heart rate at 130bpm
Every morning I do LISS cardio fasted. 2-km walk keeping heart rate at about 100bpm
I run 3-5km once a week on my cardio day
Rest day includes my morning fasted walk, as well as recovery. 2 mins in ice bath, straight into 15mins in sauna, and back into 2 mins ice bath

Diet Overview
Macros: 262P | 437C | 78F ~3500kcal
Sitting at maintenance

Log Updates
Log updates will be every day, or at least every second day. I’m a tradie with my own business so life gets pretty hectic. I will endeavour to keep that up throughout this phase!

Always open to any and all suggestions/advice!

TIME TO GROW

 

[KaneDen]

Sleep Quality
9 hours of good quality sleep

Fasted Weight - 92.1

4 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 95bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

1200pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

400pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

530pm
Push Day Workout – 14 July

(Warm up Shoulders, Back and Chest)
Incline Dumbbell Bench Press

• Set 1 – 27.5kg × 12 reps
• Set 2 – 35 kg × 10 reps
• Set 3 – 42.5 kg × 8 reps
• Set 4 – 42.5 kg × 5 reps

Overhead Press

• Set 1 – 20kg × 10 reps
• Set 2 – 30 kg × 8 reps
• Set 3 – 40 kg × 12 reps
• Set 4 – 40 kg × 8 reps

Lateral Raise (Cable)

• Set 1 – 2.5 kg × 15 reps
• Set 2 – 5 kg × 13 reps
• Set 3 – 2.5 kg × 15 reps
• Set 4 – 2.5 kg × 15 reps

Cable Crossover

• Set 1 – 10 kg × 15 reps
• Set 2 – 17.5 kg × 15 reps
• Set 3 – 12.5 kg × 6 reps

Tricep Extension (Cable - Rope)

• Set 1 – 21.25 kg × 15 reps
• Set 2 – 28.5 kg × 11 reps (Drop Set)
• Set 3 – 15 kg × 12 reps

Overhead Tricep Rope Press (Cable)

• Set 1 – 15 kg × 12 reps
• Set 2 – 17.5 kg × 14 reps
• Set 3 – 17.5 kg × 10 reps

Lateral Raise (Machine)

• Set 1 – 20 kg × 17 reps
• Set 2 – 25 kg × 20 reps
• Set 3 – 25 kg × 16 reps

900pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Testosterone Enanthate 400 - 200mg/wk split into twice a week pins
Primobolan Enanthate 250 - 100mg/wk split into twice a week pins
HGH - 5IU/day pinned all before bed
Retatrutide - 1mg pinned once a week

ANCILLARIES
5mg Cialis Pre Workout

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Coming back into a cruise phase after such a successful growth phase feels good! Trying to give the body as much of a rest as I possibly can before we increase the stress load again. It's been a rough few weeks, but im back into the zone mentally, and hopefully that shows through my physique. I still feel strong, and so far I haven't really softened up at all since the decrease of the PEDs (one thing I was worried about). I feel like the mental side of coming off a blast is the most difficult part, realising tat you're not as "enhanced" is a tough pill to swallow but nonetheless, the intensity stays high and we move forward

 

[KaneDen]

Sleep Quality
8 hours of good quality sleep

Fasted Weight - 91.8

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 95bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

900am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

100pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

500pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

800pm
Cardio and Recovery - 15 July
1km run around the block
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

900pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Testosterone Enanthate 400 - 200mg/wk split into twice a week pins
Primobolan Enanthate 250 - 100mg/wk split into twice a week pins
HGH - 5IU/day pinned all before bed
Retatrutide - 1mg pinned once a week

ANCILLARIES
None today

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - One thing they don't tell you about gaining weight is how quickly your cardio can decline back when I was 76kg I could easily run 5km, these days at 92kg even just getting to 1km is starting to become a struggle. Mentally I'm feeling really good though. Work hasn't been as busy lately and things have really calmed down in my personal life so it's been nice to be able to cleanly focus on my training and nutrition.

 

[KaneDen]

Sleep Quality
9 hours of good quality sleep

Fasted Weight - 91.7

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 95bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

930am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

1200pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

300pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

430pm
Pull Day Workout – 16 July

(Warm up Shoulders, Back and Chest)
Bent Over Row Barbell

• Set 1 – 60kg × 8 reps
• Set 2 – 80 kg × 10 reps
• Set 3 – 90 kg × 9 reps
• Set 4 – 90 kg × 5 reps

Wide Pull Up

• Set 1 – +54kg × 12 reps
• Set 2 – +33 kg × 10 reps
• Set 3 – +33 kg × 6 reps

Shrug Barbell

• Set 1 – 80 kg × 15 reps
• Set 2 – 110 kg × 12 reps
• Set 3 – 60 kg × 20 reps

Bicep Curl Barbell

• Set 1 – 20 kg × 12 reps
• Set 2 – 30 kg × 11 reps
• Set 3 – 30 kg × 9 reps (Drop Set)
• Set 4 – 15 kg × 8 reps

Hammer Curl (Dumbell)

• Set 1 – 12.5 kg × 10 reps
• Set 2 – 15 kg × 10 reps
• Set 3 – 15 kg × 8 reps (Drop Set)
• Set 4 – 7.5 kg × 8 reps

Lat Pullover

• Set 1 – 21.25 kg × 12 reps
• Set 2 – 32.5 kg × 13 reps (Drop Set)
• Set 3 – 17.5 kg × 13 reps

Reverse Fly

• Set 1 – 40 kg × 13 reps
• Set 2 – 68 kg × 13 reps
• Set 3 – 33 kg × 10 reps

Post Workout Cardio
20mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Testosterone Enanthate 400 - 200mg/wk split into twice a week pins
Primobolan Enanthate 250 - 100mg/wk split into twice a week pins
HGH - 5IU/day pinned all before bed
Retatrutide - 1mg pinned once a week

ANCILLARIES
None today

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Woke up a little nasally today, possibly just the change of weather I hope. The rest of the day it smoothed out though, should hopefully wake up fresh as a daisy tomorrow. Still got a session in, feeling really good physically on this cruise at the moment (I know it's only early days), but im really hopeful that my physicality/mentality stays this way. I've been making sure my effort stays the same through the cruise just as it was during the blast. The Primo should help keep me a little more anabolic and help with E2 control as well

 

[KaneDen]

Sleep Quality
9.5 hours of good quality sleep

Fasted Weight - 91.2

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 95bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

1000am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

200pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

500pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

630pm
Leg Day Workout – 17 July

(Warm up legs)
Hack Squat

• Set 1 – 10 kg × 15
• Set 2 – 40 kg × 11
• Set 3 – 30 kg × 13

Seated Leg Curl (Machine)

• Set 1 – 54 kg × 15
• Set 2 – 70.25 kg × 11
• Set 3 – 61 kg × 14

Standing Calf Raise (Machine)

• Set 1 – 15 kg × 25
• Set 2 – 15 kg × 25
• Set 3 – 15 kg × 20
• Set 4 – 15 kg × 20

Leg Extension (Machine)

• Set 1 – 12 kg × 15
• Set 2 – 33 kg × 12 (Drop Set)
• Set 3 – 19 kg × 12

Lunge (Dumbbell in each hand)

• Set 1 – 12.5 kg × 12
• Set 2 – 12.5 kg × 10
• Set 3 – 12.5 kg × 10

Hyperextensions

• Set 1 – 10 kg × 15
• Set 2 – 10 kg × 15
• Set 3 – 10 kg × 12

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Testosterone Enanthate 400 - 200mg/wk split into twice a week pins
Primobolan Enanthate 250 - 100mg/wk split into twice a week pins
HGH - 5IU/day pinned all before bed
Retatrutide - 1mg pinned once a week

ANCILLARIES
None today

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - LEG DAY BOYYYYYYS Haven't made anywhere near as much progress in my lower half as I have my top half, but im making sure I keep them in my focus as best as I can. As much as they're a pain, they still need to follow suit woke up this morning still feeling a little bit of a head cold but I've made myself push through it today. Getting an early night in tonight so that I get enough sleep with tomorrow's early start for work. Huge day ahead, wouldn't have it any other way. Hope everyone enjoys their weekend too

 

[gar71]

Sleep Quality
9.5 hours of good quality sleep

Fasted Weight - 91.2

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 95bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

1000am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

200pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

500pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

630pm
Leg Day Workout – 17 July

(Warm up legs)
Hack Squat

• Set 1 – 10 kg × 15
• Set 2 – 40 kg × 11
• Set 3 – 30 kg × 13

Seated Leg Curl (Machine)

• Set 1 – 54 kg × 15
• Set 2 – 70.25 kg × 11
• Set 3 – 61 kg × 14

Standing Calf Raise (Machine)

• Set 1 – 15 kg × 25
• Set 2 – 15 kg × 25
• Set 3 – 15 kg × 20
• Set 4 – 15 kg × 20

Leg Extension (Machine)

• Set 1 – 12 kg × 15
• Set 2 – 33 kg × 12 (Drop Set)
• Set 3 – 19 kg × 12

Lunge (Dumbbell in each hand)

• Set 1 – 12.5 kg × 12
• Set 2 – 12.5 kg × 10
• Set 3 – 12.5 kg × 10

Hyperextensions

• Set 1 – 10 kg × 15
• Set 2 – 10 kg × 15
• Set 3 – 10 kg × 12

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Testosterone Enanthate 400 - 200mg/wk split into twice a week pins
Primobolan Enanthate 250 - 100mg/wk split into twice a week pins
HGH - 5IU/day pinned all before bed
Retatrutide - 1mg pinned once a week

ANCILLARIES
None today

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - LEG DAY BOYYYYYYS Haven't made anywhere near as much progress in my lower half as I have my top half, but im making sure I keep them in my focus as best as I can. As much as they're a pain, they still need to follow suit woke up this morning still feeling a little bit of a head cold but I've made myself push through it today. Getting an early night in tonight so that I get enough sleep with tomorrow's early start for work. Huge day ahead, wouldn't have it any other way. Hope everyone enjoys their weekend too

Great updates brother, sleep,food and training on point and I love the test/primo/HGH combo, keep up the good work

 

[KaneDen]

Great updates brother, sleep,food and training on point and I love the test/primo/HGH combo, keep up the good work

Thank you bro! Been really putting in the work lately, trying to really up my game so far those three compounds ive had really good experiences with and im hoping that my next bloods in about 8 weeks will reflect that. Otherwise I may have to change the plan depending on what comes back do you have a preference when it comes to a second anabolic on a cruise?

 

[gar71]

Thank you bro! Been really putting in the work lately, trying to really up my game so far those three compounds ive had really good experiences with and im hoping that my next bloods in about 8 weeks will reflect that. Otherwise I may have to change the plan depending on what comes back do you have a preference when it comes to a second anabolic on a cruise?

I’m a big fan of a lower dose of primo, a little e2 control and I just feel good on it and you can’t go wrong with HGH and yes hopefully your bloods are good in 8 weeks

 

[KaneDen]

I’m a big fan of a lower dose of primo, a little e2 control and I just feel good on it and you can’t go wrong with HGH and yes hopefully your bloods are good in 8 weeks

It’s always cool to hear people’s thoughts on the whole Primo/EQ/Mast debate! Everyone’s experiences are very different. The HGH though, everyone has the same positive experience fingers crossed brother!

 

[gar71]

It’s always cool to hear people’s thoughts on the whole Primo/EQ/Mast debate! Everyone’s experiences are very different. The HGH though, everyone has the same positive experience fingers crossed brother!

 

[KaneDen]

Sleep Quality
8 hours of quality sleep

Fasted Weight - 91.5

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 95bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

930am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

200pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

500pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

730pm
Cardio and Recovery - 19 July
2km run around the block
Ice Bath for 2 mins, Sauna for 10 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Testosterone Enanthate 400 - 200mg/wk split into twice a week pins
Primobolan Enanthate 250 - 100mg/wk split into twice a week pins
HGH - 5IU/day pinned all before bed
Retatrutide - 1mg pinned once a week

ANCILLARIES
None today

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - gradually starting to increase the distance of my runs on my cardio days, now that I’m a little bit heavier I’m trying to limit the risk of injury to any of my joints whilst I run. I feel like the next best form of cardio with the lowest injury risk profile would be swimming, but that really isn’t my strongest point i’ve done most of my meal prep tonight ready for another productive week on a sidenote, does anyone have any recommendations on how to keep Lipids under control when on a heavy blast?

 

[KaneDen]

Sleep Quality
9 hours of quality sleep

Fasted Weight - 91.5

4 x 30 sec vacuum after waking up

Fasted Cardio - 2km walk keeping heart rate around 95bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

1100am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

330pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

600pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

730pm
Push Day Workout – 20 July

(Warm up shoulders and chest)
Barbell Bench Press

• Set 1 – 60kg × 12 reps
• Set 2 – 80 kg × 8 reps
• Set 3 – 100 kg × 6 reps

Overhead Press (Dumbell)

• Set 1 – 17.5 kg × 12 reps
• Set 2 – 27.5 kg × 11 reps
• Set 3 – 27.5 kg × 7 reps
• Set 4 – 15 kg × 10 reps

Chest Fly (Machine)

• Set 1 – 54 kg × 13 reps
• Set 2 – 82 kg × 12 reps
• Set 3 – 82 kg × 9 reps (Drop Set)
• Set 3 – 40 kg × 7 reps

Lateral Raise (Dumbbell)

• Set 1 – 7.5 kg × 15 reps
• Set 2 – 12.5 kg × 14 reps
• Set 3 – 15 kg × 12 reps (Drop Set)
• Set 4 – 7.5 kg × 8 reps

Triceps Pushdown (Cable – Straight Bar)

• Set 1 – 25 kg × 12 reps
• Set 2 – 43.75 kg × 12 reps
• Set 3 – 43.75 kg × 8 reps (Drop Set)
• Set 4 – 21.25 kg × 11 reps

Skullcrushers (Barbell)

• Set 1 – 25 kg x 15 reps
• Set 2 – 40 kg x 11 reps
• Set 3 – 20 kg x 10 reps

Chest Dips (Bodyweight)

• Set 1 – +20kg x 12 reps
• Set 2 – +20kg x 10 reps
• Set 3 – +15kg x 15 reps

Post Workout Cardio
10mins on the treadmill at 5.5km/h at 9% incline - Heart Rate at 130bpm
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

1000pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
10g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Testosterone Enanthate 400 - 200mg/wk split into twice a week pins
Primobolan Enanthate 250 - 100mg/wk split into twice a week pins
HGH - 5IU/day pinned all before bed
Retatrutide - 1mg pinned once a week

ANCILLARIES
None today

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - had a massive day at work today, and felt it coming into today's session didn't increase in reps or weight in any exercises, and honestly the whole season didn't really feel smooth, but I managed to push through. Meal timing was a little bit off today too because of how my jobs were set out. It's just been one of those days Keen to get a good nights sleep in tonight and wake up a lot more fresh tomorrow and try to recover as much as I can before tomorrow afternoons pull session. Some pics of my meal prep

 

[KaneDen]

Sleep Quality
8 hours of quality sleep

Fasted Weight - 91

4 x 30 sec vacuum after waking up

Fasted Cardio - 3km walk keeping heart rate around 95bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

9300am
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

300pm
Meal 2- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

430pm
Recovery - 21 July
Ice Bath for 2 mins, Sauna for 10 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
15g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Testosterone Enanthate 400 - 200mg/wk split into twice a week pins
Primobolan Enanthate 250 - 100mg/wk split into twice a week pins
HGH - 5IU/day pinned all before bed
Retatrutide - 1mg pinned once a week

ANCILLARIES
None today

HEALING PEPTIDES
BPC-157 - 500mcg

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - Not too sure if it's my body not recovering as well as it was on blast, or if its a total coincidence, but my bicep tendon/ligament really gave me some grief today at work, so I made the executive decision to just make today a recovery day. Ice bath and sauna and I have some BPC-157 on hand for these kind of emergency situations. Ive pinned 500mcg tonight and I will be doing the same for the next however long it takes to get my bicep feeling okay again. I've had a previous tendon tear in my right arm when I was younger, and I really don't want another repeat of that so im going to do whatever I can here to make sure this recovers properly. So unfortunately today there was no cardio or lifting, but I feel like this is a much needed precautionary, and a rest day is necessary. I've added a peptides section into the log now for this reason. Also increased the psyllium to 15g a night

 

[KaneDen]

Sleep Quality
10 hours of quality sleep

Fasted Weight - 91.2

4 x 30 sec vacuum after waking up

Fasted Cardio - 3.7km walk keeping heart rate around 95bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

930am
Meal 1- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

1200pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

330pm
Meal 3- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

500pm
Recovery - 25 July
Ice Bath for 2 mins, Sauna for 15 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

800pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
15g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Testosterone Enanthate 400 - 200mg/wk split into twice a week pins
Primobolan Enanthate 250 - 100mg/wk split into twice a week pins
HGH - 5IU/day pinned all before bed
Retatrutide - 1mg pinned once a week

ANCILLARIES
None today

HEALING PEPTIDES
BPC-157 - 500mcg

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - I’ve definitely aggravated something in my left arm, my assumption is the bicep tendon. The last few days have been purely recovery focused. Ice bath and sauna, and making sure I rest it so that I don’t cause any extra damage. I feel like it’s healing, and the daily BPC-157 injections would be accelerating that. It really takes a mental toll not being able to get into the gym and just lift weights. My routine feels out of whack but more so my mental state takes a bit of a hit. But it’s all part of the journey, and I know I’ll be back into the gym in no time!

 

[KaneDen]

Sleep Quality
10 hours of quality sleep

Fasted Weight - 90.8

4 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 95bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

1030am
Meal 1- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

330pm
Meal 3- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

500pm
Recovery - 27 July
Ice Bath for 2 mins, Sauna for 15 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
15g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Testosterone Enanthate 400 - 200mg/wk split into twice a week pins
Primobolan Enanthate 250 - 100mg/wk split into twice a week pins
HGH - 5IU/day pinned all before bed
Retatrutide - 1mg pinned once a week

ANCILLARIES
None today

HEALING PEPTIDES
BPC-157 - 500mcg

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - another day of recovery unfortunately. It feels like my bicep and shoulder might be gradually getting better (probably courtesy of the BPC) but I’m really making sure I don’t put it under any strain so I can get back to training properly without having to worry about possibly making it worse and having more time off. Tomorrow I’m going to start just going for a run of an afternoon just to make it feel like I’m accomplishing something while I heal. Like I said in my previous log, it’s becoming increasingly frustrating not being able to get into the gym and train, it feels like my physique is slowly wasting away but I’m making sure every other aspect of my life is still dialled

 

[gar71]

Sleep Quality
10 hours of quality sleep

Fasted Weight - 90.8

4 x 30 sec vacuum after waking up

Fasted Cardio - 2.5km walk keeping heart rate around 95bpm
25g of Whey Protein Isolate and 15g of Collagen Protein straight after, and a Green Tea on Soy Milk (45 P | 15 C | 5 F)

1030am
Meal 1- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

1230pm
Meal 2- 29 P | 86 C | 23 F
100g of Extra Lean Chicken Breast Mince
250g of Jasmine Rice
100g of Avocado

330pm
Meal 3- 29 P | 133 C | 8 F
100g of Extra Lean Chicken Breast Mince
300g of Jasmine Rice
2 x Medjool Dates

500pm
Recovery - 27 July
Ice Bath for 2 mins, Sauna for 15 mins, and then back into Ice Bath for 2 mins to finish off
45g of Whey Protein Isolate and 50g of Maltodextrin Post Workout (31 P | 29 C | 1 F)

830pm
Meal 3- 81 P | 20 C | 18 F
3 Eggs
300g liquid egg whites
30g of Casein Protein
30g Protein Oats
15g Psyllium Husk
Blended into a shake

Calories - 3596 kcals
Protein - 253
Carbs - 478
Fat - 64

Hydration
Minimum 5L of Water

CURRENT PEDS
Testosterone Enanthate 400 - 200mg/wk split into twice a week pins
Primobolan Enanthate 250 - 100mg/wk split into twice a week pins
HGH - 5IU/day pinned all before bed
Retatrutide - 1mg pinned once a week

ANCILLARIES
None today

HEALING PEPTIDES
BPC-157 - 500mcg

Supplements
Morning:

• Fish Oil- 2000mg
• Vitamin D3+K2- 3000iu/90mcg
• Lions Mane 1000mg
• Creatine 8mg
• NAC 600mg
• Circumin- 500mg
• Tudca- 250mg
• Probiotic
• Echinacea+Vitamin C+Zinc+Garlic
• Citrus Bergamot- 600mg
• Berberine - 500mg

Lunch:

• Co-Enzyme Q10- 150mg
• Echinacea+Vitamin C+Zinc+Garlic
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Hawthorn Berry- 500mg
• Berberine - 500mg

Evening:

• Circumin- 500mg
• NAC- 600mg
• Tudca- 250mg
• Fish Oil- 2000mg
• Citrus Bergamot- 600mg
• Echinacea+Vitamin C+Zinc+Garlic

NOTES - another day of recovery unfortunately. It feels like my bicep and shoulder might be gradually getting better (probably courtesy of the BPC) but I’m really making sure I don’t put it under any strain so I can get back to training properly without having to worry about possibly making it worse and having more time off. Tomorrow I’m going to start just going for a run of an afternoon just to make it feel like I’m accomplishing something while I heal. Like I said in my previous log, it’s becoming increasingly frustrating not being able to get into the gym and train, it feels like my physique is slowly wasting away but I’m making sure every other aspect of my life is still dialled

It’s a smart move playing it safe when you’re injured @KaneDen, rest up and recover and you’ll be able to get back into it before you know it

 

[KaneDen]

It’s a smart move playing it safe when you’re injured @KaneDen, rest up and recover and you’ll be able to get back into it before you know it

The older we get, the more we have to think about the long term, and for now rest and recovery is probably best (as much as getting back in the gym would be even better)

 

[gar71]

The older we get, the more we have to think about the long term, and for now rest and recovery is probably best (as much as getting back in the gym would be even better)

100% rest is best, it’ll just make getting back into the gym even better