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Approved Log AAS Peptides Training and Recomp Cycle Log

Flano

Flano

V.I.P.
EF Logger
Log Cover Banner.webp


Introduction:

Hi, my name's Flano! I've been logging over at UGLT for just shy of 5 months now showing my training, nutrition, lifts and a lot more. I like to use logging as a bit of a personal journal obviously without showing into too much detail but it's a bit therapeutic.

What's the objective of my log? To give a bit of insight into my personal journey from a human fridge into, hopefully, one day a physique that reflects hard work and discipline. In the past year and a bit, I've gone from 122kg @179cm to 76.5kg, and I've got more work to go!


STATS:

Age: 23
Height: 179cm
Current Weight: 76.5kg
Starting Weight (when first started my journey): 122.3kg
Current Long Term Goal: Build a great physique reflecting discipline and hardwork
Short Term Goal: Abs, I want really well defined abs.

Before fitness journey!

IMG_0878.webp


Recently:

image1.webp



Oils, Peptides & Supplements:

150mg Test E (Pinned M,W,F) only been on Test for 2 weeks.
1mg MOTS-C - Daily
5mg GHK-CU - Daily
250mcg CJC w/o DAC + Ipamorelin (5 days on 2 days off)
10mg Methylene Blue - Daily
2mg Reta - Weekly
Fish Oil 4000mg - Daily
NAC 1000mg - Daily
Multi-Vitamin - Daily
TUDCA 1000mg - Daily


Meal Prep/Nutrition:

2290 kcal 200g Protein, 50g Fat, 260g Carbs

Breakfast:
Monster Zero Sugar (Kick the day off)
Chobani Non-Fat Greek Yoghurt - 180g
Genetix Nutrition Lean WPI - 40g
Mixed Berries - 110g
Banana - 100g
Frozen Pineapple - 75g
McKenzie's Rice Flour - 30g

Lunch:
Chicken Breast - 120g
Primo Diced Bacon - 39g
Olive Oil - 7g
Mushroom - 120g
Spinach - 120g
Potato - 360g
Garlic Powder - 3g
Onion Powder - 3g
Smoked Paprika - 3g
Table Salt - 3g
Hass Avocado - 29g

Preworkout:
Skim Milk - 225ml
McKenzie's Rice Flour - 30g
Genetix Nutrition - 40g
Banana - 85g
Frozen Pineapple - 75g
Mixed Berries - 75g

Dinner:
Red Capsicum - 42.8g
Jasmine Rice Cooked - 125g
Brown Onion - 30g
Black Beans - 40g
5% Lean Beef Mince - 182g
Hass Avocado - 60g
Frozen Pineapple - 75g

Pepsi Max if feeling like some after dinner

300 mg magnesium Glycinate 30 minutes before bed


Training:

Currently doing a Upper Lower Split with 4 days a week. With cardio coming from my sport & work (Umpire).

Upper 1:

Incline DB Press - 2 Sets

Peck Deck - 2 Sets

Standing Rope Pullover

T-Bar Row, Low Grip - 2 Sets

Tricep Pushdown - 1 Set

Preacher Curl - 1 Set

Cable Lateral Raise - 4 Sets (2 each side)

Lower 1:

Seated Leg Curl - 2 Sets

RDL - 1 Set

Leg Extension - 1 Set

Adductor - 2 Sets

Leg Press - 2 Sets

Cable Crunch - 2 Sets

Upper 2:

Cable Lateral Raise - 4 Sets

Smith Incline Press - 2 Sets

Neutral Grip Lat Pulldown - 2 Sets

T Bar Row Wide Grip - 2 Sets

Dumbbell Skull Crusher - 1 Set

Incline Dumbbell Curl - 1 Set

Lower 2:

Leg Raises - 2 Sets

Lying Leg Curls - 2 Sets

Abductor Machine - 2 Sets

Hip Thrusts - 2 Sets

Bulgarian Split Squat - 2 Sets


Sleep:

Sleep has been a long term struggle for myself, originally the issue was duration I've managed to fix that and than also had the issue of waking up to night terrors. This was due to something I witnessed and experienced personally but have been working with someone for the past 8 months and that has mostly past since. Now the issue is addressing overall sleep hygenie such as devices off at the right times and knocking out before XYZ.

This is still a short coming of mine which will slowly be addressed, right now I'm into week 3 of Uni and it's kicking me around a bit so I've been giving myself some slack in that regards right now but as I get my new schedule under control regarding workouts meal preps study and classes I will slowly begin to escalate the sleep in priorities.


Steps & Hydration:

Steps: 12k
Hydration: 4L minimum
Electrolytes: 2568 mg Sodium, 4027.6 mg Potassium, 1215.6 mg Magnesium, 912.8 mg Calcium

Some changes I've implemented to help with these targets is simply ensuring 1.5L is drunk in the morning during lunch to preworkout another 1.5L and finally after dinner 1.5L has to be drank. For steps I'm now walking to University and going for a brief 15 minute walk after each meal to also aid digestion and Glucogen management.


Bloods:

Blood work will be attached below this initial post due to 10 image limit. (All before starting Testosterone E, MOTS-C, GHK-CU, CJC w/o DAC+Ipamorelin, Methylene Blue)


Closing Remarks:

Thank you for taking the time reading this and allowing myself to join this community I've heard great things and keen to continue my journey here aswell. Have a blessed day!
 
Log Cover Banner.webp


Oils, Peptides & Supplements:
Test E 150mg - Monday, Wednesday & Friday
Reta 1.5mg - Weekly
CJC-1295 w/o DAC + Ipamorelin 250mcg
GHK-CU 3mg - Daily
Fish Oil 4000mg - Daily
NAC 1000mg - Daily
Multi-Vitamin - Daily
TUDCA 1000mg - Daily


FOOD!
2290 kcal, 200g protein, 260g carbs, 50g fat

Cardio:

Sport: 2 games, 12,000 steps daily


Hydration and Electrolytes:

4L water minimum
2505 mg Sodium
4081.6 mg Potassium
1237.9 mg Magnesium
921.7 mg Calcium


Upper 2 - Thursday!
Cable Lateral Raise - 4 Sets - 14 Reps 5kg 0RIR, 14 Reps 5kg 0RIR, 12 Reps 5kg 0RIR, 12 Reps 5kg 0RIR +2 Reps each set

Smith Incline Press - 2 Sets - 10 Reps 30kg 1RIR, 9 Reps 30kg 0RIR

Neutral Grip Lat Pulldown - 2 Sets - 13 Reps 40kg 0RIR, 10 Reps 40kg 0RIR +5kg overall!

T Bar Row Wide Grip - 2 Sets - 11 Reps 20kg 0RIR, 10 Reps 20kg 0RIR

Dumbbell Skull Crusher - 1 Set - 11 Reps 5kg 2RIR (Focusing on technique trying to lock out elbows and get rid of the shakes)

Incline Dumbbell Curl - 1 Set - 11 Reps 10kg 1RIR (Again dropped weight a little trying to focus on technique vs ego lifting)

Total Volume - 2,335kg +79kg
Total Sets - 12 Sets
Total Reps - 137 Reps +10 Reps


Closing Thoughts:

Nothing too exciting about this one. Had a great session, and the week overall has been really good minus a few personal hiccups, e.g. the car broke down. I've had it towed away, so I'll get the results of that either today or tomorrow. Hoping to God it's nothing serious because I need it for work, and I'm really tight on the wallet right around now. Fingers crossed the new job can resolve that issue (if I land it). But it won't interfere with the gym for the time being. I'll just make the 40-minute walk and use that to help get my steps up. Play a podcast or something during the walk. I've had some great suggestions of late, so I'll definitely do that.

For the session, everything's been moving along swimmingly. Made some adjustments to weights, notably Dumbbell Skull Crushers and Incline Dumbbell Curls, as I want to try and eliminate some of the shaking and overall improve my technique. But for the meantime, everything's basically the same.

Sleep had some issues this week. With it just being an off-the-cuff week, my routine was thrown out, and Uni just piled on some changes that have me a bit bent out of shape. Going to be putting a lot more emphasis on sleep hygiene this week and working that out from there. In the meantime, the best I can do is just keep trying to kick some butt at the gym and maybe see some growth soon. Lifts are trending up, so that's always good to strive for. Just need to make sure my technique is following along so I'm not aimlessly throwing weight around without getting any true benefit from it.

A couple of videos today and a nice pump pic to round things off. Thank you again for reading! I'm trying to think of some changes to make to the log to spice it up, so any suggestions are welcome!


Videos:





Pump Pic!:

IMG_1898.webp
 
Flano said:
View attachment 182389

Introduction:

Hi, my name's Flano! I've been logging over at UGLT for just shy of 5 months now showing my training, nutrition, lifts and a lot more. I like to use logging as a bit of a personal journal obviously without showing into too much detail but it's a bit therapeutic.

What's the objective of my log? To give a bit of insight into my personal journey from a human fridge into, hopefully, one day a physique that reflects hard work and discipline. In the past year and a bit, I've gone from 122kg @179cm to 76.5kg, and I've got more work to go!


STATS:

Age: 23
Height: 179cm
Current Weight: 76.5kg
Starting Weight (when first started my journey): 122.3kg
Current Long Term Goal: Build a great physique reflecting discipline and hardwork
Short Term Goal: Abs, I want really well defined abs.

Before fitness journey!

View attachment 182391

Recently:

View attachment 182392


Oils, Peptides & Supplements:

150mg Test E (Pinned M,W,F) only been on Test for 2 weeks.
1mg MOTS-C - Daily
5mg GHK-CU - Daily
250mcg CJC w/o DAC + Ipamorelin (5 days on 2 days off)
10mg Methylene Blue - Daily
2mg Reta - Weekly
Fish Oil 4000mg - Daily
NAC 1000mg - Daily
Multi-Vitamin - Daily
TUDCA 1000mg - Daily


Meal Prep/Nutrition:

2290 kcal 200g Protein, 50g Fat, 260g Carbs

Breakfast:
Monster Zero Sugar (Kick the day off)
Chobani Non-Fat Greek Yoghurt - 180g
Genetix Nutrition Lean WPI - 40g
Mixed Berries - 110g
Banana - 100g
Frozen Pineapple - 75g
McKenzie's Rice Flour - 30g

Lunch:
Chicken Breast - 120g
Primo Diced Bacon - 39g
Olive Oil - 7g
Mushroom - 120g
Spinach - 120g
Potato - 360g
Garlic Powder - 3g
Onion Powder - 3g
Smoked Paprika - 3g
Table Salt - 3g
Hass Avocado - 29g

Preworkout:
Skim Milk - 225ml
McKenzie's Rice Flour - 30g
Genetix Nutrition - 40g
Banana - 85g
Frozen Pineapple - 75g
Mixed Berries - 75g

Dinner:
Red Capsicum - 42.8g
Jasmine Rice Cooked - 125g
Brown Onion - 30g
Black Beans - 40g
5% Lean Beef Mince - 182g
Hass Avocado - 60g
Frozen Pineapple - 75g

Pepsi Max if feeling like some after dinner

300 mg magnesium Glycinate 30 minutes before bed


Training:

Currently doing a Upper Lower Split with 4 days a week. With cardio coming from my sport & work (Umpire).

Upper 1:

Incline DB Press - 2 Sets

Peck Deck - 2 Sets

Standing Rope Pullover

T-Bar Row, Low Grip - 2 Sets

Tricep Pushdown - 1 Set

Preacher Curl - 1 Set

Cable Lateral Raise - 4 Sets (2 each side)

Lower 1:

Seated Leg Curl - 2 Sets

RDL - 1 Set

Leg Extension - 1 Set

Adductor - 2 Sets

Leg Press - 2 Sets

Cable Crunch - 2 Sets

Upper 2:

Cable Lateral Raise - 4 Sets

Smith Incline Press - 2 Sets

Neutral Grip Lat Pulldown - 2 Sets

T Bar Row Wide Grip - 2 Sets

Dumbbell Skull Crusher - 1 Set

Incline Dumbbell Curl - 1 Set

Lower 2:

Leg Raises - 2 Sets

Lying Leg Curls - 2 Sets

Abductor Machine - 2 Sets

Hip Thrusts - 2 Sets

Bulgarian Split Squat - 2 Sets


Sleep:

Sleep has been a long term struggle for myself, originally the issue was duration I've managed to fix that and than also had the issue of waking up to night terrors. This was due to something I witnessed and experienced personally but have been working with someone for the past 8 months and that has mostly past since. Now the issue is addressing overall sleep hygenie such as devices off at the right times and knocking out before XYZ.

This is still a short coming of mine which will slowly be addressed, right now I'm into week 3 of Uni and it's kicking me around a bit so I've been giving myself some slack in that regards right now but as I get my new schedule under control regarding workouts meal preps study and classes I will slowly begin to escalate the sleep in priorities.


Steps & Hydration:

Steps: 12k
Hydration: 4L minimum
Electrolytes: 2568 mg Sodium, 4027.6 mg Potassium, 1215.6 mg Magnesium, 912.8 mg Calcium

Some changes I've implemented to help with these targets is simply ensuring 1.5L is drunk in the morning during lunch to preworkout another 1.5L and finally after dinner 1.5L has to be drank. For steps I'm now walking to University and going for a brief 15 minute walk after each meal to also aid digestion and Glucogen management.


Bloods:

Blood work will be attached below this initial post due to 10 image limit. (All before starting Testosterone E, MOTS-C, GHK-CU, CJC w/o DAC+Ipamorelin, Methylene Blue)


Closing Remarks:

Thank you for taking the time reading this and allowing myself to join this community I've heard great things and keen to continue my journey here aswell. Have a blessed day!
Click to expand...

Flano said:
Bloods:

View attachment 182415

View attachment 182416View attachment 182417View attachment 182418View attachment 182419View attachment 182420
View attachment 182421View attachment 182422View attachment 182423View attachment 182424

This is just a handful of bloodworks I've had done up can attach more but feel like this covers most of it pretty well.
Click to expand...

Flano said:
View attachment 182435

Oils, Peptides & Supplements:
Test E 150mg - Monday, Wednesday & Friday
Reta 1.5mg - Weekly
CJC-1295 w/o DAC + Ipamorelin 250mcg
GHK-CU 3mg - Daily
Fish Oil 4000mg - Daily
NAC 1000mg - Daily
Multi-Vitamin - Daily
TUDCA 1000mg - Daily


FOOD!
2290 kcal, 200g protein, 260g carbs, 50g fat

Cardio:

Sport: 2 games, 12,000 steps daily


Hydration and Electrolytes:

4L water minimum
2505 mg Sodium
4081.6 mg Potassium
1237.9 mg Magnesium
921.7 mg Calcium


Upper 2 - Thursday!
Cable Lateral Raise - 4 Sets - 14 Reps 5kg 0RIR, 14 Reps 5kg 0RIR, 12 Reps 5kg 0RIR, 12 Reps 5kg 0RIR +2 Reps each set

Smith Incline Press - 2 Sets - 10 Reps 30kg 1RIR, 9 Reps 30kg 0RIR

Neutral Grip Lat Pulldown - 2 Sets - 13 Reps 40kg 0RIR, 10 Reps 40kg 0RIR +5kg overall!

T Bar Row Wide Grip - 2 Sets - 11 Reps 20kg 0RIR, 10 Reps 20kg 0RIR

Dumbbell Skull Crusher - 1 Set - 11 Reps 5kg 2RIR (Focusing on technique trying to lock out elbows and get rid of the shakes)

Incline Dumbbell Curl - 1 Set - 11 Reps 10kg 1RIR (Again dropped weight a little trying to focus on technique vs ego lifting)

Total Volume - 2,335kg +79kg
Total Sets - 12 Sets
Total Reps - 137 Reps +10 Reps


Closing Thoughts:

Nothing too exciting about this one. Had a great session, and the week overall has been really good minus a few personal hiccups, e.g. the car broke down. I've had it towed away, so I'll get the results of that either today or tomorrow. Hoping to God it's nothing serious because I need it for work, and I'm really tight on the wallet right around now. Fingers crossed the new job can resolve that issue (if I land it). But it won't interfere with the gym for the time being. I'll just make the 40-minute walk and use that to help get my steps up. Play a podcast or something during the walk. I've had some great suggestions of late, so I'll definitely do that.

For the session, everything's been moving along swimmingly. Made some adjustments to weights, notably Dumbbell Skull Crushers and Incline Dumbbell Curls, as I want to try and eliminate some of the shaking and overall improve my technique. But for the meantime, everything's basically the same.

Sleep had some issues this week. With it just being an off-the-cuff week, my routine was thrown out, and Uni just piled on some changes that have me a bit bent out of shape. Going to be putting a lot more emphasis on sleep hygiene this week and working that out from there. In the meantime, the best I can do is just keep trying to kick some butt at the gym and maybe see some growth soon. Lifts are trending up, so that's always good to strive for. Just need to make sure my technique is following along so I'm not aimlessly throwing weight around without getting any true benefit from it.

A couple of videos today and a nice pump pic to round things off. Thank you again for reading! I'm trying to think of some changes to make to the log to spice it up, so any suggestions are welcome!


Videos:





Pump Pic!:

View attachment 182437
Click to expand...
welcome to EF legened
following ur log now


your test is low this on gear?

@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths
 
Flano said:
View attachment 182389

Introduction:

Hi, my name's Flano! I've been logging over at UGLT for just shy of 5 months now showing my training, nutrition, lifts and a lot more. I like to use logging as a bit of a personal journal obviously without showing into too much detail but it's a bit therapeutic.

What's the objective of my log? To give a bit of insight into my personal journey from a human fridge into, hopefully, one day a physique that reflects hard work and discipline. In the past year and a bit, I've gone from 122kg @179cm to 76.5kg, and I've got more work to go!


STATS:

Age: 23
Height: 179cm
Current Weight: 76.5kg
Starting Weight (when first started my journey): 122.3kg
Current Long Term Goal: Build a great physique reflecting discipline and hardwork
Short Term Goal: Abs, I want really well defined abs.

Before fitness journey!

View attachment 182391

Recently:

View attachment 182392


Oils, Peptides & Supplements:

150mg Test E (Pinned M,W,F) only been on Test for 2 weeks.
1mg MOTS-C - Daily
5mg GHK-CU - Daily
250mcg CJC w/o DAC + Ipamorelin (5 days on 2 days off)
10mg Methylene Blue - Daily
2mg Reta - Weekly
Fish Oil 4000mg - Daily
NAC 1000mg - Daily
Multi-Vitamin - Daily
TUDCA 1000mg - Daily


Meal Prep/Nutrition:

2290 kcal 200g Protein, 50g Fat, 260g Carbs

Breakfast:
Monster Zero Sugar (Kick the day off)
Chobani Non-Fat Greek Yoghurt - 180g
Genetix Nutrition Lean WPI - 40g
Mixed Berries - 110g
Banana - 100g
Frozen Pineapple - 75g
McKenzie's Rice Flour - 30g

Lunch:
Chicken Breast - 120g
Primo Diced Bacon - 39g
Olive Oil - 7g
Mushroom - 120g
Spinach - 120g
Potato - 360g
Garlic Powder - 3g
Onion Powder - 3g
Smoked Paprika - 3g
Table Salt - 3g
Hass Avocado - 29g

Preworkout:
Skim Milk - 225ml
McKenzie's Rice Flour - 30g
Genetix Nutrition - 40g
Banana - 85g
Frozen Pineapple - 75g
Mixed Berries - 75g

Dinner:
Red Capsicum - 42.8g
Jasmine Rice Cooked - 125g
Brown Onion - 30g
Black Beans - 40g
5% Lean Beef Mince - 182g
Hass Avocado - 60g
Frozen Pineapple - 75g

Pepsi Max if feeling like some after dinner

300 mg magnesium Glycinate 30 minutes before bed


Training:

Currently doing a Upper Lower Split with 4 days a week. With cardio coming from my sport & work (Umpire).

Upper 1:

Incline DB Press - 2 Sets

Peck Deck - 2 Sets

Standing Rope Pullover

T-Bar Row, Low Grip - 2 Sets

Tricep Pushdown - 1 Set

Preacher Curl - 1 Set

Cable Lateral Raise - 4 Sets (2 each side)

Lower 1:

Seated Leg Curl - 2 Sets

RDL - 1 Set

Leg Extension - 1 Set

Adductor - 2 Sets

Leg Press - 2 Sets

Cable Crunch - 2 Sets

Upper 2:

Cable Lateral Raise - 4 Sets

Smith Incline Press - 2 Sets

Neutral Grip Lat Pulldown - 2 Sets

T Bar Row Wide Grip - 2 Sets

Dumbbell Skull Crusher - 1 Set

Incline Dumbbell Curl - 1 Set

Lower 2:

Leg Raises - 2 Sets

Lying Leg Curls - 2 Sets

Abductor Machine - 2 Sets

Hip Thrusts - 2 Sets

Bulgarian Split Squat - 2 Sets


Sleep:

Sleep has been a long term struggle for myself, originally the issue was duration I've managed to fix that and than also had the issue of waking up to night terrors. This was due to something I witnessed and experienced personally but have been working with someone for the past 8 months and that has mostly past since. Now the issue is addressing overall sleep hygenie such as devices off at the right times and knocking out before XYZ.

This is still a short coming of mine which will slowly be addressed, right now I'm into week 3 of Uni and it's kicking me around a bit so I've been giving myself some slack in that regards right now but as I get my new schedule under control regarding workouts meal preps study and classes I will slowly begin to escalate the sleep in priorities.


Steps & Hydration:

Steps: 12k
Hydration: 4L minimum
Electrolytes: 2568 mg Sodium, 4027.6 mg Potassium, 1215.6 mg Magnesium, 912.8 mg Calcium

Some changes I've implemented to help with these targets is simply ensuring 1.5L is drunk in the morning during lunch to preworkout another 1.5L and finally after dinner 1.5L has to be drank. For steps I'm now walking to University and going for a brief 15 minute walk after each meal to also aid digestion and Glucogen management.


Bloods:

Blood work will be attached below this initial post due to 10 image limit. (All before starting Testosterone E, MOTS-C, GHK-CU, CJC w/o DAC+Ipamorelin, Methylene Blue)


Closing Remarks:

Thank you for taking the time reading this and allowing myself to join this community I've heard great things and keen to continue my journey here aswell. Have a blessed day!
Click to expand...
@Flano that is a nice change! 50kg is a great job. you are doing great so far!
 
Flano said:
View attachment 182389

Introduction:

Hi, my name's Flano! I've been logging over at UGLT for just shy of 5 months now showing my training, nutrition, lifts and a lot more. I like to use logging as a bit of a personal journal obviously without showing into too much detail but it's a bit therapeutic.

What's the objective of my log? To give a bit of insight into my personal journey from a human fridge into, hopefully, one day a physique that reflects hard work and discipline. In the past year and a bit, I've gone from 122kg @179cm to 76.5kg, and I've got more work to go!


STATS:

Age: 23
Height: 179cm
Current Weight: 76.5kg
Starting Weight (when first started my journey): 122.3kg
Current Long Term Goal: Build a great physique reflecting discipline and hardwork
Short Term Goal: Abs, I want really well defined abs.

Before fitness journey!

View attachment 182391

Recently:

View attachment 182392


Oils, Peptides & Supplements:

150mg Test E (Pinned M,W,F) only been on Test for 2 weeks.
1mg MOTS-C - Daily
5mg GHK-CU - Daily
250mcg CJC w/o DAC + Ipamorelin (5 days on 2 days off)
10mg Methylene Blue - Daily
2mg Reta - Weekly
Fish Oil 4000mg - Daily
NAC 1000mg - Daily
Multi-Vitamin - Daily
TUDCA 1000mg - Daily


Meal Prep/Nutrition:

2290 kcal 200g Protein, 50g Fat, 260g Carbs

Breakfast:
Monster Zero Sugar (Kick the day off)
Chobani Non-Fat Greek Yoghurt - 180g
Genetix Nutrition Lean WPI - 40g
Mixed Berries - 110g
Banana - 100g
Frozen Pineapple - 75g
McKenzie's Rice Flour - 30g

Lunch:
Chicken Breast - 120g
Primo Diced Bacon - 39g
Olive Oil - 7g
Mushroom - 120g
Spinach - 120g
Potato - 360g
Garlic Powder - 3g
Onion Powder - 3g
Smoked Paprika - 3g
Table Salt - 3g
Hass Avocado - 29g

Preworkout:
Skim Milk - 225ml
McKenzie's Rice Flour - 30g
Genetix Nutrition - 40g
Banana - 85g
Frozen Pineapple - 75g
Mixed Berries - 75g

Dinner:
Red Capsicum - 42.8g
Jasmine Rice Cooked - 125g
Brown Onion - 30g
Black Beans - 40g
5% Lean Beef Mince - 182g
Hass Avocado - 60g
Frozen Pineapple - 75g

Pepsi Max if feeling like some after dinner

300 mg magnesium Glycinate 30 minutes before bed


Training:

Currently doing a Upper Lower Split with 4 days a week. With cardio coming from my sport & work (Umpire).

Upper 1:

Incline DB Press - 2 Sets

Peck Deck - 2 Sets

Standing Rope Pullover

T-Bar Row, Low Grip - 2 Sets

Tricep Pushdown - 1 Set

Preacher Curl - 1 Set

Cable Lateral Raise - 4 Sets (2 each side)

Lower 1:

Seated Leg Curl - 2 Sets

RDL - 1 Set

Leg Extension - 1 Set

Adductor - 2 Sets

Leg Press - 2 Sets

Cable Crunch - 2 Sets

Upper 2:

Cable Lateral Raise - 4 Sets

Smith Incline Press - 2 Sets

Neutral Grip Lat Pulldown - 2 Sets

T Bar Row Wide Grip - 2 Sets

Dumbbell Skull Crusher - 1 Set

Incline Dumbbell Curl - 1 Set

Lower 2:

Leg Raises - 2 Sets

Lying Leg Curls - 2 Sets

Abductor Machine - 2 Sets

Hip Thrusts - 2 Sets

Bulgarian Split Squat - 2 Sets


Sleep:

Sleep has been a long term struggle for myself, originally the issue was duration I've managed to fix that and than also had the issue of waking up to night terrors. This was due to something I witnessed and experienced personally but have been working with someone for the past 8 months and that has mostly past since. Now the issue is addressing overall sleep hygenie such as devices off at the right times and knocking out before XYZ.

This is still a short coming of mine which will slowly be addressed, right now I'm into week 3 of Uni and it's kicking me around a bit so I've been giving myself some slack in that regards right now but as I get my new schedule under control regarding workouts meal preps study and classes I will slowly begin to escalate the sleep in priorities.


Steps & Hydration:

Steps: 12k
Hydration: 4L minimum
Electrolytes: 2568 mg Sodium, 4027.6 mg Potassium, 1215.6 mg Magnesium, 912.8 mg Calcium

Some changes I've implemented to help with these targets is simply ensuring 1.5L is drunk in the morning during lunch to preworkout another 1.5L and finally after dinner 1.5L has to be drank. For steps I'm now walking to University and going for a brief 15 minute walk after each meal to also aid digestion and Glucogen management.


Bloods:

Blood work will be attached below this initial post due to 10 image limit. (All before starting Testosterone E, MOTS-C, GHK-CU, CJC w/o DAC+Ipamorelin, Methylene Blue)


Closing Remarks:

Thank you for taking the time reading this and allowing myself to join this community I've heard great things and keen to continue my journey here aswell. Have a blessed day!
Click to expand...
bros your workouts something beautiful. a lot of good exercises. and a lot of good volume @Flano
 
Flano said:
View attachment 182389

Introduction:

Hi, my name's Flano! I've been logging over at UGLT for just shy of 5 months now showing my training, nutrition, lifts and a lot more. I like to use logging as a bit of a personal journal obviously without showing into too much detail but it's a bit therapeutic.

What's the objective of my log? To give a bit of insight into my personal journey from a human fridge into, hopefully, one day a physique that reflects hard work and discipline. In the past year and a bit, I've gone from 122kg @179cm to 76.5kg, and I've got more work to go!


STATS:

Age: 23
Height: 179cm
Current Weight: 76.5kg
Starting Weight (when first started my journey): 122.3kg
Current Long Term Goal: Build a great physique reflecting discipline and hardwork
Short Term Goal: Abs, I want really well defined abs.

Before fitness journey!

View attachment 182391

Recently:

View attachment 182392


Oils, Peptides & Supplements:

150mg Test E (Pinned M,W,F) only been on Test for 2 weeks.
1mg MOTS-C - Daily
5mg GHK-CU - Daily
250mcg CJC w/o DAC + Ipamorelin (5 days on 2 days off)
10mg Methylene Blue - Daily
2mg Reta - Weekly
Fish Oil 4000mg - Daily
NAC 1000mg - Daily
Multi-Vitamin - Daily
TUDCA 1000mg - Daily


Meal Prep/Nutrition:

2290 kcal 200g Protein, 50g Fat, 260g Carbs

Breakfast:
Monster Zero Sugar (Kick the day off)
Chobani Non-Fat Greek Yoghurt - 180g
Genetix Nutrition Lean WPI - 40g
Mixed Berries - 110g
Banana - 100g
Frozen Pineapple - 75g
McKenzie's Rice Flour - 30g

Lunch:
Chicken Breast - 120g
Primo Diced Bacon - 39g
Olive Oil - 7g
Mushroom - 120g
Spinach - 120g
Potato - 360g
Garlic Powder - 3g
Onion Powder - 3g
Smoked Paprika - 3g
Table Salt - 3g
Hass Avocado - 29g

Preworkout:
Skim Milk - 225ml
McKenzie's Rice Flour - 30g
Genetix Nutrition - 40g
Banana - 85g
Frozen Pineapple - 75g
Mixed Berries - 75g

Dinner:
Red Capsicum - 42.8g
Jasmine Rice Cooked - 125g
Brown Onion - 30g
Black Beans - 40g
5% Lean Beef Mince - 182g
Hass Avocado - 60g
Frozen Pineapple - 75g

Pepsi Max if feeling like some after dinner

300 mg magnesium Glycinate 30 minutes before bed


Training:

Currently doing a Upper Lower Split with 4 days a week. With cardio coming from my sport & work (Umpire).

Upper 1:

Incline DB Press - 2 Sets

Peck Deck - 2 Sets

Standing Rope Pullover

T-Bar Row, Low Grip - 2 Sets

Tricep Pushdown - 1 Set

Preacher Curl - 1 Set

Cable Lateral Raise - 4 Sets (2 each side)

Lower 1:

Seated Leg Curl - 2 Sets

RDL - 1 Set

Leg Extension - 1 Set

Adductor - 2 Sets

Leg Press - 2 Sets

Cable Crunch - 2 Sets

Upper 2:

Cable Lateral Raise - 4 Sets

Smith Incline Press - 2 Sets

Neutral Grip Lat Pulldown - 2 Sets

T Bar Row Wide Grip - 2 Sets

Dumbbell Skull Crusher - 1 Set

Incline Dumbbell Curl - 1 Set

Lower 2:

Leg Raises - 2 Sets

Lying Leg Curls - 2 Sets

Abductor Machine - 2 Sets

Hip Thrusts - 2 Sets

Bulgarian Split Squat - 2 Sets


Sleep:

Sleep has been a long term struggle for myself, originally the issue was duration I've managed to fix that and than also had the issue of waking up to night terrors. This was due to something I witnessed and experienced personally but have been working with someone for the past 8 months and that has mostly past since. Now the issue is addressing overall sleep hygenie such as devices off at the right times and knocking out before XYZ.

This is still a short coming of mine which will slowly be addressed, right now I'm into week 3 of Uni and it's kicking me around a bit so I've been giving myself some slack in that regards right now but as I get my new schedule under control regarding workouts meal preps study and classes I will slowly begin to escalate the sleep in priorities.


Steps & Hydration:

Steps: 12k
Hydration: 4L minimum
Electrolytes: 2568 mg Sodium, 4027.6 mg Potassium, 1215.6 mg Magnesium, 912.8 mg Calcium

Some changes I've implemented to help with these targets is simply ensuring 1.5L is drunk in the morning during lunch to preworkout another 1.5L and finally after dinner 1.5L has to be drank. For steps I'm now walking to University and going for a brief 15 minute walk after each meal to also aid digestion and Glucogen management.


Bloods:

Blood work will be attached below this initial post due to 10 image limit. (All before starting Testosterone E, MOTS-C, GHK-CU, CJC w/o DAC+Ipamorelin, Methylene Blue)


Closing Remarks:

Thank you for taking the time reading this and allowing myself to join this community I've heard great things and keen to continue my journey here aswell. Have a blessed day!
Click to expand...
thank you for this! great remarks and great work posting up this info @Flano i expect huge things from you
 
Flano said:
Bloods:

View attachment 182415

View attachment 182416View attachment 182417View attachment 182418View attachment 182419View attachment 182420
View attachment 182421View attachment 182422View attachment 182423View attachment 182424

This is just a handful of bloodworks I've had done up can attach more but feel like this covers most of it pretty well.
Click to expand...
@Flano excellent job posting up this blood work. Now you see where things are at. You can compare and contrast going down the line.
 
Flano said:
View attachment 182389

Introduction:

Hi, my name's Flano! I've been logging over at UGLT for just shy of 5 months now showing my training, nutrition, lifts and a lot more. I like to use logging as a bit of a personal journal obviously without showing into too much detail but it's a bit therapeutic.

What's the objective of my log? To give a bit of insight into my personal journey from a human fridge into, hopefully, one day a physique that reflects hard work and discipline. In the past year and a bit, I've gone from 122kg @179cm to 76.5kg, and I've got more work to go!


STATS:

Age: 23
Height: 179cm
Current Weight: 76.5kg
Starting Weight (when first started my journey): 122.3kg
Current Long Term Goal: Build a great physique reflecting discipline and hardwork
Short Term Goal: Abs, I want really well defined abs.

Before fitness journey!

View attachment 182391

Recently:

View attachment 182392


Oils, Peptides & Supplements:

150mg Test E (Pinned M,W,F) only been on Test for 2 weeks.
1mg MOTS-C - Daily
5mg GHK-CU - Daily
250mcg CJC w/o DAC + Ipamorelin (5 days on 2 days off)
10mg Methylene Blue - Daily
2mg Reta - Weekly
Fish Oil 4000mg - Daily
NAC 1000mg - Daily
Multi-Vitamin - Daily
TUDCA 1000mg - Daily


Meal Prep/Nutrition:

2290 kcal 200g Protein, 50g Fat, 260g Carbs

Breakfast:
Monster Zero Sugar (Kick the day off)
Chobani Non-Fat Greek Yoghurt - 180g
Genetix Nutrition Lean WPI - 40g
Mixed Berries - 110g
Banana - 100g
Frozen Pineapple - 75g
McKenzie's Rice Flour - 30g

Lunch:
Chicken Breast - 120g
Primo Diced Bacon - 39g
Olive Oil - 7g
Mushroom - 120g
Spinach - 120g
Potato - 360g
Garlic Powder - 3g
Onion Powder - 3g
Smoked Paprika - 3g
Table Salt - 3g
Hass Avocado - 29g

Preworkout:
Skim Milk - 225ml
McKenzie's Rice Flour - 30g
Genetix Nutrition - 40g
Banana - 85g
Frozen Pineapple - 75g
Mixed Berries - 75g

Dinner:
Red Capsicum - 42.8g
Jasmine Rice Cooked - 125g
Brown Onion - 30g
Black Beans - 40g
5% Lean Beef Mince - 182g
Hass Avocado - 60g
Frozen Pineapple - 75g

Pepsi Max if feeling like some after dinner

300 mg magnesium Glycinate 30 minutes before bed


Training:

Currently doing a Upper Lower Split with 4 days a week. With cardio coming from my sport & work (Umpire).

Upper 1:

Incline DB Press - 2 Sets

Peck Deck - 2 Sets

Standing Rope Pullover

T-Bar Row, Low Grip - 2 Sets

Tricep Pushdown - 1 Set

Preacher Curl - 1 Set

Cable Lateral Raise - 4 Sets (2 each side)

Lower 1:

Seated Leg Curl - 2 Sets

RDL - 1 Set

Leg Extension - 1 Set

Adductor - 2 Sets

Leg Press - 2 Sets

Cable Crunch - 2 Sets

Upper 2:

Cable Lateral Raise - 4 Sets

Smith Incline Press - 2 Sets

Neutral Grip Lat Pulldown - 2 Sets

T Bar Row Wide Grip - 2 Sets

Dumbbell Skull Crusher - 1 Set

Incline Dumbbell Curl - 1 Set

Lower 2:

Leg Raises - 2 Sets

Lying Leg Curls - 2 Sets

Abductor Machine - 2 Sets

Hip Thrusts - 2 Sets

Bulgarian Split Squat - 2 Sets


Sleep:

Sleep has been a long term struggle for myself, originally the issue was duration I've managed to fix that and than also had the issue of waking up to night terrors. This was due to something I witnessed and experienced personally but have been working with someone for the past 8 months and that has mostly past since. Now the issue is addressing overall sleep hygenie such as devices off at the right times and knocking out before XYZ.

This is still a short coming of mine which will slowly be addressed, right now I'm into week 3 of Uni and it's kicking me around a bit so I've been giving myself some slack in that regards right now but as I get my new schedule under control regarding workouts meal preps study and classes I will slowly begin to escalate the sleep in priorities.


Steps & Hydration:

Steps: 12k
Hydration: 4L minimum
Electrolytes: 2568 mg Sodium, 4027.6 mg Potassium, 1215.6 mg Magnesium, 912.8 mg Calcium

Some changes I've implemented to help with these targets is simply ensuring 1.5L is drunk in the morning during lunch to preworkout another 1.5L and finally after dinner 1.5L has to be drank. For steps I'm now walking to University and going for a brief 15 minute walk after each meal to also aid digestion and Glucogen management.


Bloods:

Blood work will be attached below this initial post due to 10 image limit. (All before starting Testosterone E, MOTS-C, GHK-CU, CJC w/o DAC+Ipamorelin, Methylene Blue)


Closing Remarks:

Thank you for taking the time reading this and allowing myself to join this community I've heard great things and keen to continue my journey here aswell. Have a blessed day!
Click to expand...
Really nice changes already from a refrigerator to being in shape and on point. Gotta love it. Keep up the good work. @Flano
 
Log Cover Banner.webp


Oils, Peptides & Supplements:
Test E 150mg - Monday, Wednesday & Friday
Reta 1.5mg - Weekly
MOTS-C 1mg - Daily
10mg Methylene Blue - Daily
CJC-1295 w/o DAC + Ipamorelin 250mcg - 5 Days on 2 Days off.
GHK-CU 3mg - Daily
Fish Oil 4000mg - Daily
NAC 1000mg - Daily
Multi-Vitamin - Daily
TUDCA 1000mg - Daily


FOOD!
2290 kcal, 200g protein, 260g carbs, 50g fat

Cardio:

Sport: 2 games, 12,000 steps daily


Hydration and Electrolytes:

4L water minimum
2505 mg Sodium
4081.6 mg Potassium
1237.9 mg Magnesium
921.7 mg Calcium


Upper 1 - Monday!

Incline Dumbbell Press - 2 Sets 11 Reps 15kg 0RIR, 10 Reps 15kg 0RIR +2.5kg

Pec Deck - 2 Sets 12 Reps 40kg 0RIR, 7 Reps 40kg 0RIR +5kg (Lot less reps second set didn't allow adequate time to recover, time concerns.)

Standing Rope Pullover - 2 Sets 12 Reps 25kg 0RIR, 10 Reps 25kg 0RIR +3 Reps

T-Bar Row Low Grip - 2 Sets 10 Reps 20kg 1RIR, 9 Reps 20kg 0RIR

Tricep Pushdown - 1 Set 12 Reps 30kg 0RIR +1 Rep

Preacher Curl - 1 Set 12 Reps 15kg 0RIR

Cable Lat Raises - 4 Sets 0 anything (Had to sadly leave to be able to get ready for classes and due to such ended up skipping these.)

Total Volume - 2,545 +227
Total Sets - 10 Sets - 4 Sets (Ended up having to skip Cable Lateral Raises due to time concerns with Uni)
Total Reps - 105 Reps -16 Reps


Closing Thoughts:

What an overall great session today. Started the day off with a bang, getting the gym done in the morning. Invited a mate from Uni to join, and it was nice to work in with someone rather than just going by myself for once.

Some lifts made some great progress, but technique definitely needs to be my priority over the coming weeks. Looking back at some of the videos, my tempo and form could definitely be prioritised a lot more rather than simply moving more weight. But I can work on that, as this isn't a sprint race.

I've begun reading Dr. Scott Stevenson's book, "Be Your Own Bodybuilding Coach," and have found it really engaging. Initially, I was going to read just a chapter each night before bed, but I've found myself regularly opening it on my phone and reading it whilst on the bus. Can definitely recommend it to others.

Car is still sadly broken down, but my step count has never been so easy. I'm enjoying getting out a bit more, but it definitely makes planning around certain things, such as work, a lot more difficult.

But in the good news department, I will be flying to Alice Springs for some work just over the next weekend. It's fly-in, fly-out, which I'm very keen for as I don't have a lot of overall experience travelling around Australia, other than going from the farm to major cities such as the Gold Coast, Sydney, Canberra and Melbourne. I've always wanted to seek discomfort and broaden my horizons, so it should be a great opportunity. Of course, it'll also help with this car bill that's bound to come in.

Overall, this week I'll shift my priorities towards focusing more on technique and making sure my meal plans are dialled in a little bit more. The food itself hasn't been an issue, but more or less the actual timing of when I'm consuming the meals. Regularly, I'm finding myself eating breakfast later than I should be and then cramming in meals to finish the day.

That's pretty much it for today. Thank you for the kind welcome to Elite Fitness; you have all been very open and friendly. I'm keen to get to know you all and continue logging here. Enjoy your day!


Videos:



Pump Pic!

IMG_2009.webp
 
Young_Padawan said:
Great log bro 👊 very detailed

How you feeling after being on test for 2 weeks? Noticing any difference yet?
Click to expand...
Sadly no true difference yet I thought for a little bit that my decision making was a bit more confident but after some reflection that was just one hella placebo 😂 few more weeks and will be able to enjoy it, I’m keen to see where 150 puts me.
 
Flano said:
View attachment 182597

Oils, Peptides & Supplements:
Test E 150mg - Monday, Wednesday & Friday
Reta 1.5mg - Weekly
MOTS-C 1mg - Daily
10mg Methylene Blue - Daily
CJC-1295 w/o DAC + Ipamorelin 250mcg - 5 Days on 2 Days off.
GHK-CU 3mg - Daily
Fish Oil 4000mg - Daily
NAC 1000mg - Daily
Multi-Vitamin - Daily
TUDCA 1000mg - Daily


FOOD!
2290 kcal, 200g protein, 260g carbs, 50g fat

Cardio:

Sport: 2 games, 12,000 steps daily


Hydration and Electrolytes:

4L water minimum
2505 mg Sodium
4081.6 mg Potassium
1237.9 mg Magnesium
921.7 mg Calcium


Upper 1 - Monday!

Incline Dumbbell Press - 2 Sets 11 Reps 15kg 0RIR, 10 Reps 15kg 0RIR +2.5kg

Pec Deck - 2 Sets 12 Reps 40kg 0RIR, 7 Reps 40kg 0RIR +5kg (Lot less reps second set didn't allow adequate time to recover, time concerns.)

Standing Rope Pullover - 2 Sets 12 Reps 25kg 0RIR, 10 Reps 25kg 0RIR +3 Reps

T-Bar Row Low Grip - 2 Sets 10 Reps 20kg 1RIR, 9 Reps 20kg 0RIR

Tricep Pushdown - 1 Set 12 Reps 30kg 0RIR +1 Rep

Preacher Curl - 1 Set 12 Reps 15kg 0RIR

Cable Lat Raises - 4 Sets 0 anything (Had to sadly leave to be able to get ready for classes and due to such ended up skipping these.)

Total Volume - 2,545 +227
Total Sets - 10 Sets - 4 Sets (Ended up having to skip Cable Lateral Raises due to time concerns with Uni)
Total Reps - 105 Reps -16 Reps


Closing Thoughts:

What an overall great session today. Started the day off with a bang, getting the gym done in the morning. Invited a mate from Uni to join, and it was nice to work in with someone rather than just going by myself for once.

Some lifts made some great progress, but technique definitely needs to be my priority over the coming weeks. Looking back at some of the videos, my tempo and form could definitely be prioritised a lot more rather than simply moving more weight. But I can work on that, as this isn't a sprint race.

I've begun reading Dr. Scott Stevenson's book, "Be Your Own Bodybuilding Coach," and have found it really engaging. Initially, I was going to read just a chapter each night before bed, but I've found myself regularly opening it on my phone and reading it whilst on the bus. Can definitely recommend it to others.

Car is still sadly broken down, but my step count has never been so easy. I'm enjoying getting out a bit more, but it definitely makes planning around certain things, such as work, a lot more difficult.

But in the good news department, I will be flying to Alice Springs for some work just over the next weekend. It's fly-in, fly-out, which I'm very keen for as I don't have a lot of overall experience travelling around Australia, other than going from the farm to major cities such as the Gold Coast, Sydney, Canberra and Melbourne. I've always wanted to seek discomfort and broaden my horizons, so it should be a great opportunity. Of course, it'll also help with this car bill that's bound to come in.

Overall, this week I'll shift my priorities towards focusing more on technique and making sure my meal plans are dialled in a little bit more. The food itself hasn't been an issue, but more or less the actual timing of when I'm consuming the meals. Regularly, I'm finding myself eating breakfast later than I should be and then cramming in meals to finish the day.

That's pretty much it for today. Thank you for the kind welcome to Elite Fitness; you have all been very open and friendly. I'm keen to get to know you all and continue logging here. Enjoy your day!


Videos:



Pump Pic!

View attachment 182598
Click to expand...
arm pump solid legend

@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths
 
Flano said:
Thank you, I love logging so the details just flow. Appreciate the kind words 🫶
Click to expand...
Bros, Evo family respect. Keep it up.
 
Flano said:
Sadly no true difference yet I thought for a little bit that my decision making was a bit more confident but after some reflection that was just one hella placebo 😂 few more weeks and will be able to enjoy it, I’m keen to see where 150 puts me.
Click to expand...

Catching yourself mid placebo and calling it is rarer than it should be in these logs, most people bank the good week and never go back and question it.
 
BSS said:
Catching yourself mid placebo and calling it is rarer than it should be in these logs, most people bank the good week and never go back and question it.
Click to expand...
I’m a huge preacher of continual reflection and staying truthful to yourself, only way to improve is to monitor were and why your brain and moods go certain places. Was one of the few things I learnt through therapy that dragged me out of the hole to begin this journey. Cannot preach therapy more to everyone, it won’t cure you but will definitely make you more aware of what’s happening.
 
Flano said:
Sadly no true difference yet I thought for a little bit that my decision making was a bit more confident but after some reflection that was just one hella placebo 😂 few more weeks and will be able to enjoy it, I’m keen to see where 150 puts me.
Click to expand...
Yeah nice bro, hopefully another week or 2 and you’ll start feeling it.

You’ll have to let me know where 150mg a week puts you, I’m also about to start 150 a week. I know it won’t be the same but gives me a picture
 
Young_Padawan said:
Yeah nice bro, hopefully another week or 2 and you’ll start feeling it.

You’ll have to let me know where 150mg a week puts you, I’m also about to start 150 a week. I know it won’t be the same but gives me a picture
Click to expand...
I’ll make sure to tag you when bloods are back up!

Most likely won’t be identical but I think should give a rough idea. 💪
 
Log Cover Banner.webp


Oils, Peptides & Supplements:
Test E 150mg - Monday, Wednesday & Friday
Reta 1.5mg - Weekly
CJC-1295 w/o DAC + Ipamorelin 250 mcg (5 Days on 2 Days off)
GHK-CU 3mg - Daily
MOTS-C 1mg - Daily
10mg Methylene Blue - Daily
Fish Oil 4000mg - Daily
NAC 1000mg - Daily
Multi-Vitamin - Daily
TUDCA 1000mg - Daily


FOOD!
2290 kcal, 200g protein, 260g carbs, 50g fat

Cardio:

Sport: 2 games, 12,000 steps daily


Hydration and Electrolytes:

4L water minimum
2505 mg Sodium
4081.6 mg Potassium
1237.9 mg Magnesium
921.7 mg Calcium


Upper 1 - Monday!

Incline Dumbbell Press - 2 Sets 15 Reps 15kg 0RIR, 15 Reps 15kg 0RIR +9 Reps

Pec Deck - 2 Sets 12 Reps 40kg 0RIR, 10 Reps 40kg 0RIR +3 Reps (This one was pretty much guaranteed; made sure to give enough rest between sets)

Standing Rope Pullover - 2 Sets 13 Reps 25kg 0RIR, 12 Reps 25kg 0RIR +3 Reps

T-Bar Row Low Grip - 2 Sets 12 Reps 20kg 0RIR, 11 Reps 20kg 0RIR +4 Reps

Tricep Pushdown - 1 Set 10 Reps 35kg 0RIR +5kg

Preacher Curl - 1 Set 10 Reps 20kg 0RIR +5kg

Cable Lateral Raise - 4 Sets 16 Reps 5kg 0RIR, 16 Reps 5kg 0RIR, 13 Reps 5kg 0RIR, 13 Reps 5kg 0RIR +20 Reps

Total Volume - 3255 kg +710 kg
Total Sets - 14 Sets +4 Sets
Total Reps - 178 Reps +73 Reps


Closing Thoughts:

What a freaking amazing session. Zero complaints on my end, and if you look at the data, it backs it up too!

I came in just wanting to knock the session out quickly. I was on a bit of a time crunch to get home, finish my final meals, and get to bed, so I didn't even have a preworkout meal. Despite that, the numbers moved like crazy. I think I'll have to bump the weight up on quite a few of these exercises, particularly the Incline Dumbbell Press and potentially the Cable Lateral Raises.

Sleep has been a big focus for me this week. Last week, everything hit the fan stress wise with Uni, but I feel like I've managed to get things briefly under control for now. I'm getting good hours at a reasonable time, which has been great to see. I've also started logging a new sleep metric so I can track the data and get a better understanding of what's happening with my sleep over time.

I'm inclined to believe the Test is getting pretty close to peak saturation now. I'm currently in Week 3, and I've started noticing morning wood again, with strength and energy trending upwards throughout the day. My lifts have gone absolutely insane this week already, so I'm extremely happy with how everything is progressing. There's still plenty of progress to be made, but overall, everything is firmly on track so far.

I'm also flying out for work for four days. I'm going to pack my meal prep to make sure nutrition stays on point, and I'm planning to purchase a week pass at a gym if possible so I can stay on track with my training while I'm away.

Not much else to note, just an absolute killer session with PRs on every single lift! Not a single complaint from that one. Hopefully the legs session tomorrow tracks around the same.

Hope everyone's kicked some butt this week so far and is on track for a great week goal-wise!


Videos:



Pump Pic!

IMG_2116.webp
 
Young_Padawan said:
Holy shit bro, what a session!

Where you been? I’ve missed your logs! 🤣
Click to expand...
Had some chaos hit with Uni sadly needed to get my books open last week just ran to the gym got sessions done and left asap so didn't end up logging them as only want quality log posts not just number dump. I feel like I've worked out my schedule a bit better now though so lot more to come already started writing Tuesday session up x
 
Log Cover Banner.webp


Oils, Peptides & Supplements:
Test E 150mg - Monday, Wednesday & Friday
Methylene Blue 10mg - Daily
Reta 1.5mg - Weekly
CJC-1295 w/o DAC + Ipamorelin 250mcg (5 days on, 2 days off)
GHK-CU 3mg - Daily
Fish Oil 4000mg - Daily
NAC 1000mg - Daily
Multivitamin - Daily
TUDCA 1000mg - Daily


FOOD!
2370 kcal, 200g protein, 280g carbs, 50g fat

Cardio:

Sport: 2 games, 12,000 steps daily


Hydration and Electrolytes:

4.5L water minimum +0.5L
2889.2 mg Sodium
4490.5 mg Potassium
1286.5 mg Magnesium
1248.1 mg Calcium


Lower 1 - Tuesday!

Seated Leg Curl - 2 Sets - 14 Reps 51kg 0RIR, 11 Reps 51kg 0RIR +7kg (Managed to go up by 7kg whilst also hitting exact same reps as last time, super super happy about this!)

RDL - 1 Set - 7 Reps 40kg 0RIR (zero change in this session; primary focus was technique)

Leg Extension - 1 Set - 11 Reps 40kg 0 RIR

Adductor - 2 Sets - 16 Reps 65kg 0RIR, 14 Reps 65kg 0RIR +7kg First set, +10kg Second Set

Leg Press - 2 Sets - 12 Reps 80kg 0RIR, 11 Reps 60kg 0RIR +4 Reps (Still getting a fair bit of shaking during execution, and depth can be worked on; will potentially lower weight next week and focus on control and depth)

Cable Crunch - 2 Sets - 12 Reps 40kg 0RIR, 10 Reps 40kg 0RIR

Total Volume - 6445 kg +1311kg

Total Sets - 10

Total Reps - 118 +17


Today's session went off without a hitch. I did some quick warm-up sets and stretches, which I usually never do, but I've been advised that it's always good practice to help avoid injuries and retain flexibility. Jumped straight into everything afterwards and felt great.

Looking back, there are definitely a few exercises where I need to focus more on technique. RDLs, Cable Crunches and Leg Press are probably the three biggest areas I want to improve, in that exact order. Slow and steady, though I think that's part of the fun of training. There's always something to learn and improve on, so I'm looking forward to getting those dialled in.

Meal prep has had another bump in carbs, +20g, bringing my macros up to 2,370 kcal and 280g carbs. Weight has had a bit of a jump since increasing carbs over the past few weeks, but it usually settles back down after around three days.

I'll be honest, I've never done a proper controlled bulk before, so seeing the scales fluctuate initially was pretty concerning, especially after spending over 12 months cutting. But things are on track, and I'm keen to keep it that way. Lifts are up across the board, which I'm enjoying as much as anyone would, and seeing noticeable changes in my physique has been pretty confidence inspiring.

The next step will be really dialling in my technique across the current routine and, most importantly, staying consistent.

I'm hoping to fiddle around with the meal prep a little over the next week after reviewing everything. If I end up eating a little more or less, we'll see how things go. I also want to try out some new recipes nothing fancy, just something different. It's been a fair while now of eating the exact same foods, just in different quantities, so it'll be nice to switch things up a bit. Obviously, I'll post what I end up landing on.

For the meantime, though, we're keeping it classy and simple.

Hydration has been pretty much on point. I really seem to have landed on a great structure with the timing of my water and electrolyte blend, and I'm definitely reaping the rewards. I pee like a fire truck, but that's okay. I'd rather stay properly hydrated, see the difference in my skin and accept the slightly higher scale weight than deliberately run myself dehydrated just to make the number on the scales look lower.

Sleep is still not fantastic, but it's slowly improving. Got an amazing 9 hours last night, which I'm very, very happy with. I still want to dial in my actual sleep schedule, ideally getting to sleep around 10 - 11pm but I'll take any victory I can get at the moment.

If anyone has any advice to offer, I'd love to hear it. I'm always looking for ways to improve and learn, so any feedback is more than welcome.

Blood work will be done in a fortnight. I have to fly out for work towards the end of next week, so I'll wait until I'm back and get that sorted afterwards.

Hope everyone's having an amazing day, and thank you for spending your time reading another log!

Videos:




Pump Pic!
(Not the best "Pump" pic could do for legs, but loving the vascularity coming through; haven't seen veins like this in years!)

IMG_2131_blurred (1).webp
 
Flano said:
View attachment 183937

Oils, Peptides & Supplements:
Test E 150mg - Monday, Wednesday & Friday
Reta 1.5mg - Weekly
CJC-1295 w/o DAC + Ipamorelin 250 mcg (5 Days on 2 Days off)
GHK-CU 3mg - Daily
MOTS-C 1mg - Daily
10mg Methylene Blue - Daily
Fish Oil 4000mg - Daily
NAC 1000mg - Daily
Multi-Vitamin - Daily
TUDCA 1000mg - Daily


FOOD!
2290 kcal, 200g protein, 260g carbs, 50g fat

Cardio:

Sport: 2 games, 12,000 steps daily


Hydration and Electrolytes:

4L water minimum
2505 mg Sodium
4081.6 mg Potassium
1237.9 mg Magnesium
921.7 mg Calcium


Upper 1 - Monday!

Incline Dumbbell Press - 2 Sets 15 Reps 15kg 0RIR, 15 Reps 15kg 0RIR +9 Reps

Pec Deck - 2 Sets 12 Reps 40kg 0RIR, 10 Reps 40kg 0RIR +3 Reps (This one was pretty much guaranteed; made sure to give enough rest between sets)

Standing Rope Pullover - 2 Sets 13 Reps 25kg 0RIR, 12 Reps 25kg 0RIR +3 Reps

T-Bar Row Low Grip - 2 Sets 12 Reps 20kg 0RIR, 11 Reps 20kg 0RIR +4 Reps

Tricep Pushdown - 1 Set 10 Reps 35kg 0RIR +5kg

Preacher Curl - 1 Set 10 Reps 20kg 0RIR +5kg

Cable Lateral Raise - 4 Sets 16 Reps 5kg 0RIR, 16 Reps 5kg 0RIR, 13 Reps 5kg 0RIR, 13 Reps 5kg 0RIR +20 Reps

Total Volume - 3255 kg +710 kg
Total Sets - 14 Sets +4 Sets
Total Reps - 178 Reps +73 Reps


Closing Thoughts:

What a freaking amazing session. Zero complaints on my end, and if you look at the data, it backs it up too!

I came in just wanting to knock the session out quickly. I was on a bit of a time crunch to get home, finish my final meals, and get to bed, so I didn't even have a preworkout meal. Despite that, the numbers moved like crazy. I think I'll have to bump the weight up on quite a few of these exercises, particularly the Incline Dumbbell Press and potentially the Cable Lateral Raises.

Sleep has been a big focus for me this week. Last week, everything hit the fan stress wise with Uni, but I feel like I've managed to get things briefly under control for now. I'm getting good hours at a reasonable time, which has been great to see. I've also started logging a new sleep metric so I can track the data and get a better understanding of what's happening with my sleep over time.

I'm inclined to believe the Test is getting pretty close to peak saturation now. I'm currently in Week 3, and I've started noticing morning wood again, with strength and energy trending upwards throughout the day. My lifts have gone absolutely insane this week already, so I'm extremely happy with how everything is progressing. There's still plenty of progress to be made, but overall, everything is firmly on track so far.

I'm also flying out for work for four days. I'm going to pack my meal prep to make sure nutrition stays on point, and I'm planning to purchase a week pass at a gym if possible so I can stay on track with my training while I'm away.

Not much else to note, just an absolute killer session with PRs on every single lift! Not a single complaint from that one. Hopefully the legs session tomorrow tracks around the same.

Hope everyone's kicked some butt this week so far and is on track for a great week goal-wise!


Videos:



Pump Pic!

View attachment 183938
Click to expand...

Flano said:
View attachment 184120

Oils, Peptides & Supplements:
Test E 150mg - Monday, Wednesday & Friday
Methylene Blue 10mg - Daily
Reta 1.5mg - Weekly
CJC-1295 w/o DAC + Ipamorelin 250mcg (5 days on, 2 days off)
GHK-CU 3mg - Daily
Fish Oil 4000mg - Daily
NAC 1000mg - Daily
Multivitamin - Daily
TUDCA 1000mg - Daily


FOOD!
2370 kcal, 200g protein, 280g carbs, 50g fat

Cardio:

Sport: 2 games, 12,000 steps daily


Hydration and Electrolytes:

4.5L water minimum +0.5L
2889.2 mg Sodium
4490.5 mg Potassium
1286.5 mg Magnesium
1248.1 mg Calcium


Lower 1 - Tuesday!

Seated Leg Curl - 2 Sets - 14 Reps 51kg 0RIR, 11 Reps 51kg 0RIR +7kg (Managed to go up by 7kg whilst also hitting exact same reps as last time, super super happy about this!)

RDL - 1 Set - 7 Reps 40kg 0RIR (zero change in this session; primary focus was technique)

Leg Extension - 1 Set - 11 Reps 40kg 0 RIR

Adductor - 2 Sets - 16 Reps 65kg 0RIR, 14 Reps 65kg 0RIR +7kg First set, +10kg Second Set

Leg Press - 2 Sets - 12 Reps 80kg 0RIR, 11 Reps 60kg 0RIR +4 Reps (Still getting a fair bit of shaking during execution, and depth can be worked on; will potentially lower weight next week and focus on control and depth)

Cable Crunch - 2 Sets - 12 Reps 40kg 0RIR, 10 Reps 40kg 0RIR

Total Volume - 6445 kg +1311kg

Total Sets - 10

Total Reps - 118 +17


Today's session went off without a hitch. I did some quick warm-up sets and stretches, which I usually never do, but I've been advised that it's always good practice to help avoid injuries and retain flexibility. Jumped straight into everything afterwards and felt great.

Looking back, there are definitely a few exercises where I need to focus more on technique. RDLs, Cable Crunches and Leg Press are probably the three biggest areas I want to improve, in that exact order. Slow and steady, though I think that's part of the fun of training. There's always something to learn and improve on, so I'm looking forward to getting those dialled in.

Meal prep has had another bump in carbs, +20g, bringing my macros up to 2,370 kcal and 280g carbs. Weight has had a bit of a jump since increasing carbs over the past few weeks, but it usually settles back down after around three days.

I'll be honest, I've never done a proper controlled bulk before, so seeing the scales fluctuate initially was pretty concerning, especially after spending over 12 months cutting. But things are on track, and I'm keen to keep it that way. Lifts are up across the board, which I'm enjoying as much as anyone would, and seeing noticeable changes in my physique has been pretty confidence inspiring.

The next step will be really dialling in my technique across the current routine and, most importantly, staying consistent.

I'm hoping to fiddle around with the meal prep a little over the next week after reviewing everything. If I end up eating a little more or less, we'll see how things go. I also want to try out some new recipes nothing fancy, just something different. It's been a fair while now of eating the exact same foods, just in different quantities, so it'll be nice to switch things up a bit. Obviously, I'll post what I end up landing on.

For the meantime, though, we're keeping it classy and simple.

Hydration has been pretty much on point. I really seem to have landed on a great structure with the timing of my water and electrolyte blend, and I'm definitely reaping the rewards. I pee like a fire truck, but that's okay. I'd rather stay properly hydrated, see the difference in my skin and accept the slightly higher scale weight than deliberately run myself dehydrated just to make the number on the scales look lower.

Sleep is still not fantastic, but it's slowly improving. Got an amazing 9 hours last night, which I'm very, very happy with. I still want to dial in my actual sleep schedule, ideally getting to sleep around 10 - 11pm but I'll take any victory I can get at the moment.

If anyone has any advice to offer, I'd love to hear it. I'm always looking for ways to improve and learn, so any feedback is more than welcome.

Blood work will be done in a fortnight. I have to fly out for work towards the end of next week, so I'll wait until I'm back and get that sorted afterwards.

Hope everyone's having an amazing day, and thank you for spending your time reading another log!

Videos:




Pump Pic!
(Not the best "Pump" pic could do for legs, but loving the vascularity coming through; haven't seen veins like this in years!)

View attachment 184122
Click to expand...
leg training legendary
LFG!!!

@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths @ChewedSleek
 
Young_Padawan said:
Are you feeling anything from the 150mg a week test yet bro?
Click to expand...
This week I’ve definitely noticed some changes, strength around the board has been exponentially up. I’ve hit some dumb numbers without changing anything so that’s been great also recovery is drastically better too I find when I go from sprint I get back to 80% pretty quickly but now feels like I have extra in the tank in the same duration.

I wouldn’t say I have any more cognitive energy but I’m definitely more stable throughout the day before I’d crash usually after uni and gym now I’ve got a nice spring in my step till around 10pm

Libido has remained the same but morning wood and random erections has had a crazy uptick, before hand I’d never get one unless I was getting busy but doesn’t matter where when it has its own mind now 😂 duration of sustained erections also been wild too.

Moods been pretty much the same I’m a little more resilient to annoyance but honestly that could just be me getting used to some of the bs that’s been occurring around Uni, work and life.

Overall it has been a huge difference, didn’t think it was going to be nearly this much of a net overall gain but I’m loving it so far. Everything felt normal last week but this week I’m noticing a bunch of changes and happy for it.
 
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