Approved Log AAS Peptides Training and Recomp Cycle Log

[Flano]

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!

Recently:

---

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!

 

[Flano]

Bloods:

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.

 

[Flano]

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!:

 

[ChewedSleek]

Welcome to EF, brother! Very informative and great start to your log. You’ve made some very impressive progress so far. Following along!

 

[the_alcatraz]

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!

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.

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

welcome to EF legened
following ur log now


your test is low this on gear?

@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths

 

[stevesmi]

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!

@Flano that is a nice change! 50kg is a great job. you are doing great so far!

 

[Scuffer]

Wow bro incredible detail to start, following your journey brother

 

[ceo]

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!

bros your workouts something beautiful. a lot of good exercises. and a lot of good volume @Flano

 

[Flano]

welcome to EF legened
following ur log now


your test is low this on gear?

@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths

This was before hoping on Test, only been on for 2 weeks now will follow up with bloods once saturated.

Thank you for the warm welcome!

 

[Flano]

@Flano that is a nice change! 50kg is a great job. you are doing great so far!

Thank you Steve, plenty of work till happy but got to make the switch up life style work

 

[Flano]

Wow bro incredible detail to start, following your journey brother

Thank you Scuffer, appreciate the kind words!

 

[Flano]

bros your workouts something beautiful. a lot of good exercises. and a lot of good volume @Flano

Thank you, I love logging so the details just flow. Appreciate the kind words

 

[Grumpy1]

Welcome mate you have made some great changes already following along

 

[ROIDDERS]

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!

thank you for this! great remarks and great work posting up this info @Flano i expect huge things from you