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Approved Log 2026 growth phase cycle Log
- Thread starter pauljordan5
- Start date
Good morning EF Family,
Weight: 95.7kg
Had a check in with coach @Swcc we are going to keep pushing through on this growth phase then next week we will chat about entering a health phase which im excited about. I have been doing this growth phase for 8 weeks now and have been loving it with great results.
Peps: Thanks to team @ApexLabs_
2mg Mots-c
100mg NAD +
0.25mg Mt2
Oils: Thanks to team @Buck Pharmaceuticals
128mg Test E
30mg Deca
20mg EQ
Double scooped BSC Pre workout - 300mg caffeine today with:
50mg Slu
10mg M-Blue
Feeling amazing
Leg day:
laying leg curls - starting with hamstrings today 3 x 12 74kg
Seated leg extension - 3 x 12 109kg
45 degree leg press 4 x 10-15 200, 250, 280kg (feet a little further down to work the quads more)
seated adductor machine 3 x 12 68kg
seated calf raise machine 3 x 15 60kg
Finished my session with a 30 min treadmill walk speed: 5.5 incline 5.0
my Calories today:
3537
protein: 286
carbs: 392
fats: 77
This has been a great growth phase going from 86kg to 95kg. Lets continue to put on some quality muscle before the health phase kicks in.
Have the best day everyone
Weight: 95.7kg
Had a check in with coach @Swcc we are going to keep pushing through on this growth phase then next week we will chat about entering a health phase which im excited about. I have been doing this growth phase for 8 weeks now and have been loving it with great results.
Peps: Thanks to team @ApexLabs_
2mg Mots-c
100mg NAD +
0.25mg Mt2
Oils: Thanks to team @Buck Pharmaceuticals
128mg Test E
30mg Deca
20mg EQ
Double scooped BSC Pre workout - 300mg caffeine today with:
50mg Slu
10mg M-Blue
Feeling amazing
Leg day:
laying leg curls - starting with hamstrings today 3 x 12 74kg
Seated leg extension - 3 x 12 109kg
45 degree leg press 4 x 10-15 200, 250, 280kg (feet a little further down to work the quads more)
seated adductor machine 3 x 12 68kg
seated calf raise machine 3 x 15 60kg
Finished my session with a 30 min treadmill walk speed: 5.5 incline 5.0
my Calories today:
3537
protein: 286
carbs: 392
fats: 77
This has been a great growth phase going from 86kg to 95kg. Lets continue to put on some quality muscle before the health phase kicks in.
Have the best day everyone
Hey @Mr-cable yesh they have. Especially back and legs. It’s been really solid and happy with it. I’ll post progression numbers when the growth phase is done
Nice, that will be good to see, can't wait!
Good afternoon EF family,
Cardio day. Mixed it up a bit as I did not hit as many steps as I wanted to this week.
15 min stepper. Level 8, HR around the 125-135 mark
15 min treadmill, 2 min run with 1 min walk. Speed 7.5 run and 5.5 walk
Was solid all round with the inclusion of:
@ApexLabs_ 100mg NAD+
@ApexLabs_ 2mg motsc
Big energy boost today and felt great though the running on the treadmill was interesting haha. After months on the stepper, getting my 95kg frame running again was good.
Oils provided by @Buck Pharmaceuticals
128mg test
30mg deca
20mg EQ
This I do daily during the growth phase
This afternoon I will be with my girls and going for a walk around the park while they are on the playground.
Not having my chicken and pasta for my 3rd meal as I’m going out for a steak and veggie dinner tonight.
Loving this growth phase. I’m excited to see what my coach @Swcc suggest for my health phase coming up.
Have the best day legends. Tomorrow is a rest day before we smash upper 1. One of my favs for the week
Cardio day. Mixed it up a bit as I did not hit as many steps as I wanted to this week.
15 min stepper. Level 8, HR around the 125-135 mark
15 min treadmill, 2 min run with 1 min walk. Speed 7.5 run and 5.5 walk
Was solid all round with the inclusion of:
@ApexLabs_ 100mg NAD+
@ApexLabs_ 2mg motsc
Big energy boost today and felt great though the running on the treadmill was interesting haha. After months on the stepper, getting my 95kg frame running again was good.
Oils provided by @Buck Pharmaceuticals
128mg test
30mg deca
20mg EQ
This I do daily during the growth phase
This afternoon I will be with my girls and going for a walk around the park while they are on the playground.
Not having my chicken and pasta for my 3rd meal as I’m going out for a steak and veggie dinner tonight.
Loving this growth phase. I’m excited to see what my coach @Swcc suggest for my health phase coming up.
Have the best day legends. Tomorrow is a rest day before we smash upper 1. One of my favs for the week
Hey EF Family! 
What a beautiful morning it is! I kicked off my day with a 1-hour walk outside while the weather is good.
Breakfast Time: After my walk, I treated myself to a hearty breakfast of eggs and bacon. It’s a Sunday treat.
Supplements: To keep my energy levels high, I’m using:
• @ApexLabs_ _ 100mg NAD+
• @ApexLabs_ 2mg Motsc and 0.25 MT2
Oils from @Buck Pharmaceuticals :
• 128mg Test E
• 30mg Deca
• 20mg EQ
Tomorrow: I’m super pumped for a massive upper body session!
My goal? Hitting a personal best on the incline bench. Aiming for 130kg
Let’s crush it together, EF fam! Keep pushing those limits, and remember to enjoy the journey. Have an awesome day!
What a beautiful morning it is! I kicked off my day with a 1-hour walk outside while the weather is good.
Breakfast Time: After my walk, I treated myself to a hearty breakfast of eggs and bacon. It’s a Sunday treat.
Supplements: To keep my energy levels high, I’m using:
• @ApexLabs_ _ 100mg NAD+
• @ApexLabs_ 2mg Motsc and 0.25 MT2
Oils from @Buck Pharmaceuticals :
• 128mg Test E
• 30mg Deca
• 20mg EQ
Tomorrow: I’m super pumped for a massive upper body session!
My goal? Hitting a personal best on the incline bench. Aiming for 130kgLet’s crush it together, EF fam! Keep pushing those limits, and remember to enjoy the journey. Have an awesome day!
beautiful morning for sure in EF fam!Hey EF Family!
What a beautiful morning it is! I kicked off my day with a 1-hour walk outside while the weather is good.
Breakfast Time: After my walk, I treated myself to a hearty breakfast of eggs and bacon. It’s a Sunday treat.
Supplements: To keep my energy levels high, I’m using:
• @ApexLabs_ _ 100mg NAD+
• @ApexLabs_ 2mg Motsc and 0.25 MT2
Oils from @Buck Pharmaceuticals :
• 128mg Test E
• 30mg Deca
• 20mg EQ
Tomorrow: I’m super pumped for a massive upper body session!
Let’s crush it together, EF fam! Keep pushing those limits, and remember to enjoy the journey. Have an awesome day!
Sure is bro. Making the most before it turns
Let’s go brother keep crushing itHey EF Family!
What a beautiful morning it is! I kicked off my day with a 1-hour walk outside while the weather is good.
Breakfast Time: After my walk, I treated myself to a hearty breakfast of eggs and bacon. It’s a Sunday treat.
Supplements: To keep my energy levels high, I’m using:
• @ApexLabs_ _ 100mg NAD+
• @ApexLabs_ 2mg Motsc and 0.25 MT2
Oils from @Buck Pharmaceuticals :
• 128mg Test E
• 30mg Deca
• 20mg EQ
Tomorrow: I’m super pumped for a massive upper body session!
Let’s crush it together, EF fam! Keep pushing those limits, and remember to enjoy the journey. Have an awesome day!
@Hegs00 you mass monster. Absolute brotherLet’s go brother keep crushing it
Looking nuts
Thanks heaps brother. Hope you are smashing it too
Good morning EF fam 
Started the day the only way we know how… fuelled and ready to smash it!!!!!
Pre-workout fuel:
50g Coco Pops (yes, elite athlete cereal)
20g WPI (R1)
Pre-workout shake:
120ml coconut water
120ml pineapple juice
10g creatine
5g taurine
1 scoop BSC pre
Supps locked in:
Oils (big thanks to the legends @Buck Pharmaceuticals ):
128mg Test E
30mg Deca
20mg EQ
Peptides (shoutout to the amazing team @ApexLabs_ ):
2mg MOTSC
100mg NAD+
0.25mg MT2
Now… into the fun stuff.
Upper Session 1 – LET’S GO
Bench Press:
120 x 12
140 x 10
165 x 5
Incline Bench (the main character today):
100 x 10
120 x 8
130 x 4
Seated Row:
80 x 12
100 x 8
110 x 8
Lat Pulldown:
70 x 12
90 x 10
120 x 4
DB Lateral Raises:
22.5kg – 3 x 12
Finished off with:
Tricep rope pushdowns: 35.25kg x 12
BB curls: 50kg 3 x 10
(you know the drill… chase the pump haha)
Post-workout refuel:
200g vanilla cream of rice
40g WPI
10g honey
Meals 2 & 3:
200g chicken breast
135g pasta
70g veggies
Honestly, stoked with today. Hit a new PB on incline bench
Upper chest has always been a weak point for me, so to see it finally moving… that’s a win.
Proof that if you stay consistent, stick to the plan, and keep showing up , things start to shift.
Back it up again tomorrow with legs.
Sorry about the low quality photos. Tiny change rooms and no mirrors plus its busy so getting a photo has to be done in about 5 seconds.
Have a great day fam
Started the day the only way we know how… fuelled and ready to smash it!!!!!
Pre-workout fuel:
50g Coco Pops (yes, elite athlete cereal)
20g WPI (R1)
Pre-workout shake:
120ml coconut water
120ml pineapple juice
10g creatine
5g taurine
1 scoop BSC pre
Supps locked in:
Oils (big thanks to the legends @Buck Pharmaceuticals ):
128mg Test E
30mg Deca
20mg EQ
Peptides (shoutout to the amazing team @ApexLabs_ ):
2mg MOTSC
100mg NAD+
0.25mg MT2
Now… into the fun stuff.
Upper Session 1 – LET’S GO
Bench Press:
120 x 12
140 x 10
165 x 5
Incline Bench (the main character today):
100 x 10
120 x 8
130 x 4
Seated Row:
80 x 12
100 x 8
110 x 8
Lat Pulldown:
70 x 12
90 x 10
120 x 4
DB Lateral Raises:
22.5kg – 3 x 12
Finished off with:
Tricep rope pushdowns: 35.25kg x 12
BB curls: 50kg 3 x 10
(you know the drill… chase the pump haha)
Post-workout refuel:
200g vanilla cream of rice
40g WPI
10g honey
Meals 2 & 3:
200g chicken breast
135g pasta
70g veggies
Honestly, stoked with today. Hit a new PB on incline bench
Upper chest has always been a weak point for me, so to see it finally moving… that’s a win.
Proof that if you stay consistent, stick to the plan, and keep showing up , things start to shift.
Back it up again tomorrow with legs.
Sorry about the low quality photos. Tiny change rooms and no mirrors plus its busy so getting a photo has to be done in about 5 seconds.
Have a great day fam
Attachments
big lean and hard mass legend lookGood morning EF fam
Started the day the only way we know how… fuelled and ready to smash it!!!!!
Pre-workout fuel:
50g Coco Pops (yes, elite athlete cereal)
20g WPI (R1)
Pre-workout shake:
120ml coconut water
120ml pineapple juice
10g creatine
5g taurine
1 scoop BSC pre
Supps locked in:
Oils (big thanks to the legends @Buck Pharmaceuticals ):
128mg Test E
30mg Deca
20mg EQ
Peptides (shoutout to the amazing team @ApexLabs_ ):
2mg MOTSC
100mg NAD+
0.25mg MT2
Now… into the fun stuff.
Upper Session 1 – LET’S GO
Bench Press:
120 x 12
140 x 10
165 x 5
Incline Bench (the main character today):
100 x 10
120 x 8
130 x 4
Seated Row:
80 x 12
100 x 8
110 x 8
Lat Pulldown:
70 x 12
90 x 10
120 x 4
DB Lateral Raises:
22.5kg – 3 x 12
Finished off with:
Tricep rope pushdowns: 35.25kg x 12
BB curls: 50kg 3 x 10
(you know the drill… chase the pump haha)
Post-workout refuel:
200g vanilla cream of rice
40g WPI
10g honey
Meals 2 & 3:
200g chicken breast
135g pasta
70g veggies
Honestly, stoked with today. Hit a new PB on incline bench
Upper chest has always been a weak point for me, so to see it finally moving… that’s a win.
Proof that if you stay consistent, stick to the plan, and keep showing up , things start to shift.
Back it up again tomorrow with legs.
Sorry about the low quality photos. Tiny change rooms and no mirrors plus its busy so getting a photo has to be done in about 5 seconds.
Have a great day fam
@Grumpy1 @abolone @gar71
Thanks heaps brother. Appreciate it
Thanks legend. Slowly getting there
Good afternoon EF legends,
Another good wednesday of cardio. But today added in some abs and calf raises.
As my energy levels and growth are going well, im challenging myself over the next couple of weeks to do some PB's.
This week i PD'ed incline bench at 130kg
Over the next 2-3 weeks i want to:
Squat: 130kg
bench press: 180kg
I want to make some progressions on:
- seated rows
- lat pulldowns
- bicep curls (B/b)
- tricep rope pushdowns
I will video as much as i can and document my progress. Its time to lift the intensity.
Another good wednesday of cardio. But today added in some abs and calf raises.
As my energy levels and growth are going well, im challenging myself over the next couple of weeks to do some PB's.
This week i PD'ed incline bench at 130kg
Over the next 2-3 weeks i want to:
Squat: 130kg
bench press: 180kg
I want to make some progressions on:
- seated rows
- lat pulldowns
- bicep curls (B/b)
- tricep rope pushdowns
I will video as much as i can and document my progress. Its time to lift the intensity.
abs and cadio is rip city legend
Good afternoon legends,
Happy friday to the EF family!!!!!
Check in with coach @Swcc who is a legend. Went over my training, supplements and diet and all is on point which is great. We have decided to do one last push in the growth phase before we head to a trt/health phase then back to a growth phase.
So, over the next few weeks im excited as i will continue pushing hard and go for my PB's in bench, squats, seated row, lat pulldown, B/b bicep curls and tricep pushdowns.
Calories and supps stay the same with one new addition:
Calories: 3540. We are adding 25 g of carbs to one of my meals
Supps:
Motsc
Nad +
Mt 2
M-Blue
Slu
Oils. Thanks to team @Buck Pharmaceuticals
test e - 128mg daily
Deca: 30mg daily
EQ - 20mg daily
New addition: 50mg Anadrol
Cant wait for this to kick in and start to push hard.
Cardio day tomorrow, before we hit Upper session 1 monday and push hard for PB's.
Have the best day everyone
Happy friday to the EF family!!!!!
Check in with coach @Swcc who is a legend. Went over my training, supplements and diet and all is on point which is great. We have decided to do one last push in the growth phase before we head to a trt/health phase then back to a growth phase.
So, over the next few weeks im excited as i will continue pushing hard and go for my PB's in bench, squats, seated row, lat pulldown, B/b bicep curls and tricep pushdowns.
Calories and supps stay the same with one new addition:
Calories: 3540. We are adding 25 g of carbs to one of my meals
Supps:
Motsc
Nad +
Mt 2
M-Blue
Slu
Oils. Thanks to team @Buck Pharmaceuticals
test e - 128mg daily
Deca: 30mg daily
EQ - 20mg daily
New addition: 50mg Anadrol
Cant wait for this to kick in and start to push hard.
Cardio day tomorrow, before we hit Upper session 1 monday and push hard for PB's.
Have the best day everyone
Good morning EF family,
Hope you are all having a great morning.
Cardio day. One of my favs.
15 min stepper at level 8. HR between 130-135 roughly.
15 min treadmill walk at 5.5 with 5.5 incline
Finished the session with some abs. Hanging leg raises 3 x 15.
Onto spend the day with my girls and making sure to stick to my calories and high protein. Tomorrow is a rest day before huge upper on Monday
Hope you are all having a great morning.
Cardio day. One of my favs.
15 min stepper at level 8. HR between 130-135 roughly.
15 min treadmill walk at 5.5 with 5.5 incline
Finished the session with some abs. Hanging leg raises 3 x 15.
Onto spend the day with my girls and making sure to stick to my calories and high protein. Tomorrow is a rest day before huge upper on Monday
Attachments
thanks brotherSmashing it..
Good morning EF family,
Due to a long 17 day school excursion I had to change my training days this week so today was upper 1. Huge session
@Buck Pharmaceuticals 128mg test e, 30mg deca and 20mg eq in.
Also added in 50mg anadrol (which I’ll be doing the next couple of weeks)
My peps in to:
2mg motsc
2mg ss31
0.25mg mt2.
Session:
Bench press: 100kg x 12, 120kg x 8. 150kg x 5
B/b bent over rows: 75kg x 10, 85kg x 8, 90kg x 6
D/b lat raises: 22.25kg 3 x 12
Super set d/b bicep curls with dips. 50kg 4 x 12
The focus is on setting up for my PBs over the next couple of weeks. Feeling amazing at the gym and can’t wait for leg day tomorrow
Due to a long 17 day school excursion I had to change my training days this week so today was upper 1. Huge session
@Buck Pharmaceuticals 128mg test e, 30mg deca and 20mg eq in.
Also added in 50mg anadrol (which I’ll be doing the next couple of weeks)
My peps in to:
2mg motsc
2mg ss31
0.25mg mt2.
Session:
Bench press: 100kg x 12, 120kg x 8. 150kg x 5
B/b bent over rows: 75kg x 10, 85kg x 8, 90kg x 6
D/b lat raises: 22.25kg 3 x 12
Super set d/b bicep curls with dips. 50kg 4 x 12
The focus is on setting up for my PBs over the next couple of weeks. Feeling amazing at the gym and can’t wait for leg day tomorrow
Attachments
@MUSTANG_18 thanks brother
@Grumpy1 thanks legend. my aim is back to 180kg. Giving myself a challenge
@koba thanks heaps brother. going to keep pushing and see where i get. Hopefully training is going well brotherHuge Weights!️
Physique looking
Sounds like a Show might be on the cards!
Training is going fantastic thanks brother!
I'm always giving it the best that I can put out at the time, no matter what
@gar71 thanks heaps legend. I’ll start to video my pressesLooking mint brother150 kg bench is huge
That’s great mate. You are looking amazing brother. Keep up the great workSounds like a Show might be on the cards!
Training is going fantastic thanks brother!
I'm always giving it the best that I can put out at the time, no matter what
Oh man. It’s crazy good at the moment. Strength increase is a bit wild hahaAnadrol gonna be fun bro
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