Approved Log Fat Loss and Recovery Journey

[RoySimpson]

Date: 4th August

Fasted Body Weight: 102.4kg - down 0.6kg
BP - No measurements taken

Target Calories: 2300
Yesterday Calories : 1,849

Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 196 C, 35 F, 184 P

Steps: 6,977

PED'S / Supps

Hormones & Androgens (Anabolic PEDs)

Testosterone Cypionate – 60 mg (0.3 mL), per injection (M,W,F)

Masteron Propionate – 60 mg (0.6 mL), per injection (M,W,F)



---

Peptides & Regenerative Compounds

BPC-157 – 500 mcg AM & PM (10 units each)

TB-500 – 500 mcg AM & PM (10 units each)

GHK-Cu – 1 mg AM & PM (4 units each)

HGH (Human Growth Hormone) – 4 IU PM

SLUPP-322 – 500 mcg (oral AM)

MOTS-c – 2 mg AM (subcutaneous)

5-Amino-1MQ – 50 mg AM (oral)



---

Fat Loss & Metabolic Enhancers

Retatrutide – 2.5 mg/week (split: Mon 1 mg / Wed 0.5 mg / Fri 1 mg)

Clenbuterol – 40 mcg AM (fasted)

L-Carnitine (450 mg/mL) – 1 mL PM before training



---

Neurological & Recovery Support

GABA – 2 mg PM (sleep and relaxation support)

Daily supplements:

Morning
Baby Asprin, Multi, D3+K2, Fish Oil, CoQ10, Vit C, P5P, Curcumin, Berberine (pre-meal)

Midday
Fish Oil (2nd), Curcumin (2nd), Liver Support, Berberine (pre-meal), ALA

Evening
Magnesium Glycinate, Taurine, Psyllium (if needed), Selenium, Berberine (optional 3rd dose)




Side Effects & Adjustments:

Introduction of 5ammino1 to the existing stack, have ordered some DSIP as my sleep is still terrible. Looking back at my sleep tracking it has taken a considerable drop since the accident, hopefully the DSIP helps improve the sleep.
Over the last 4 days I have eaten at maintenance maybe even a bit higher for a break to prep myself for the next push to get below 100kg.



Training:

The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles

Week 11 of 15

Warm up -

Banded 7's for shoulders every session

Upper Body Anterior Warm-up

Crossover Symmetry Warmup -into-

3 rounds

10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels
5 scorpions (each side)


Exercises:

Shoulder Rehab & Activation Program

Rotator Cuff External Rotation with Band
3 x 15 each side

Banded Serratus Wall Slides
3 x 6-8

Prone I’s & Y’s on Bench
3 x 10 @ 1kg

30° Banded Scapular Shrugs
3 x 12-15 each side

Main Training

Bench Press – @ 75%
7 x 6 @ 107.5kg

BB Incline Bench– RPE 7
3 x 15 @ 70kg

DB Bench Press 1.5 Reps - RPE 7
3 x 15 @ 20kg

Incline DB Chest Fly - RPE 7
3 x 15 @ 15kg

DB Spider Curl - RPE 7
3 x 15 @ 15kg

Standing BB Curl - RPE 7
3 x 15 @ BW


Training Notes:


Im still playing around with loading to manage and not aggravate my injuries further.

Pre workout at 3pm
1ml L-Carnitine
Premium sups Warrior Pre-workout
Dopa-Drive



General Comments:

Really good arm and chest pump today, felt good. Could feel twinge in arm with Barbell curls, first time in a bit. Will have to continue to monitor amd work on the rehab movement.
Did the shoulder rehab-style movements at the start, I can definitely feel a weakness in the RHS.

Powered by
@livewell labs
@Livewell rep

@Wookie1 Keep the rehab going bro! Slow and steady!

 

[Noah Wixx]

Date: 4th August

Fasted Body Weight: 102.4kg - down 0.6kg
BP - No measurements taken

Target Calories: 2300
Yesterday Calories : 1,849

Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 196 C, 35 F, 184 P

Steps: 6,977

PED'S / Supps

Hormones & Androgens (Anabolic PEDs)

Testosterone Cypionate – 60 mg (0.3 mL), per injection (M,W,F)

Masteron Propionate – 60 mg (0.6 mL), per injection (M,W,F)



---

Peptides & Regenerative Compounds

BPC-157 – 500 mcg AM & PM (10 units each)

TB-500 – 500 mcg AM & PM (10 units each)

GHK-Cu – 1 mg AM & PM (4 units each)

HGH (Human Growth Hormone) – 4 IU PM

SLUPP-322 – 500 mcg (oral AM)

MOTS-c – 2 mg AM (subcutaneous)

5-Amino-1MQ – 50 mg AM (oral)



---

Fat Loss & Metabolic Enhancers

Retatrutide – 2.5 mg/week (split: Mon 1 mg / Wed 0.5 mg / Fri 1 mg)

Clenbuterol – 40 mcg AM (fasted)

L-Carnitine (450 mg/mL) – 1 mL PM before training



---

Neurological & Recovery Support

GABA – 2 mg PM (sleep and relaxation support)

Daily supplements:

Morning
Baby Asprin, Multi, D3+K2, Fish Oil, CoQ10, Vit C, P5P, Curcumin, Berberine (pre-meal)

Midday
Fish Oil (2nd), Curcumin (2nd), Liver Support, Berberine (pre-meal), ALA

Evening
Magnesium Glycinate, Taurine, Psyllium (if needed), Selenium, Berberine (optional 3rd dose)




Side Effects & Adjustments:

Introduction of 5ammino1 to the existing stack, have ordered some DSIP as my sleep is still terrible. Looking back at my sleep tracking it has taken a considerable drop since the accident, hopefully the DSIP helps improve the sleep.
Over the last 4 days I have eaten at maintenance maybe even a bit higher for a break to prep myself for the next push to get below 100kg.



Training:

The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles

Week 11 of 15

Warm up -

Banded 7's for shoulders every session

Upper Body Anterior Warm-up

Crossover Symmetry Warmup -into-

3 rounds

10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels
5 scorpions (each side)


Exercises:

Shoulder Rehab & Activation Program

Rotator Cuff External Rotation with Band
3 x 15 each side

Banded Serratus Wall Slides
3 x 6-8

Prone I’s & Y’s on Bench
3 x 10 @ 1kg

30° Banded Scapular Shrugs
3 x 12-15 each side

Main Training

Bench Press – @ 75%
7 x 6 @ 107.5kg

BB Incline Bench– RPE 7
3 x 15 @ 70kg

DB Bench Press 1.5 Reps - RPE 7
3 x 15 @ 20kg

Incline DB Chest Fly - RPE 7
3 x 15 @ 15kg

DB Spider Curl - RPE 7
3 x 15 @ 15kg

Standing BB Curl - RPE 7
3 x 15 @ BW


Training Notes:


Im still playing around with loading to manage and not aggravate my injuries further.

Pre workout at 3pm
1ml L-Carnitine
Premium sups Warrior Pre-workout
Dopa-Drive



General Comments:

Really good arm and chest pump today, felt good. Could feel twinge in arm with Barbell curls, first time in a bit. Will have to continue to monitor amd work on the rehab movement.
Did the shoulder rehab-style movements at the start, I can definitely feel a weakness in the RHS.

Powered by
@livewell labs
@Livewell rep

My sleep has always been awful, its been improved greatly by recently starting some GH for rest and recovery.

 

[ROIDDERS]

Thank you, Hahahaha i have never shaved my body in my life. A few people are starting to suggest that I should

Shaving the hair will help show off the muscles more. But at the end of the day, it's your body and your choice.

 

[Wookie1]

Date: 7th August

Fasted Body Weight: 101.3kg , No change
BP: - No reading

Target Calories: 2,300
Yesterday Calories : 2,217

Target Macros: 201 C, 259 P, 51 F
Yesterday's Macro's: 211 C, 185 P, 61 F
7,329 steps

PED'S / Supps:

Hormones & Androgens (Anabolic PEDs)

Testosterone Cypionate – 60 mg (0.3 mL), per injection (M,W,F)

Masteron Propionate – 60 mg (0.6 mL), per injection (M,W,F)



---

Peptides & Regenerative Compounds

BPC-157 – 500 mcg AM & PM (10 units each)

TB-500 – 500 mcg AM & PM (10 units each)

GHK-Cu – 1 mg AM & PM (4 units each)

HGH (Human Growth Hormone) – 4 IU PM

SLUPP-322 – 500 mcg (oral AM)

MOTS-c – 2 mg AM (subcutaneous)

5-Amino-1MQ – 50 mg AM (oral)



---

Fat Loss & Metabolic Enhancers

Retatrutide – 2.5 mg/week (split: Mon 1 mg / Wed 0.5 mg / Fri 1 mg)

L-Carnitine (450 mg/mL) – 1 mL PM before training



---

Neurological & Recovery Support

GABA – 2 mg PM (sleep and relaxation support)


Daily supplements:

Morning
Baby Aspirin, Liver support

Evening
Magnesium Glycinate

Side Effects & Adjustments:

Today of all the supps I have only taken the liver support. I will through trial and error work out whats causing the indigestion. It could actually be the pre workout so today ill have the Dopa-Drive but not the Warrior Pre-workout
Clenbuterol has been removed as well

Symptoms:

Thoracic discomfort with the bike, tight tension in neck after the session. Can feel more neck tension/pain later in the night

Sleep:

Sleep felt better for a change last night, looking at the data its saying it was still poor even tho I got 7.5hrs

Training:

Need to add ab work while doing this reduced capacity/rehab style training

Machine-based recovery training program designed to support rehab from the C6 disc injury while helping maintain general strength and function. The plan avoids spinal compression and high load, includes a targeted warm-up for neck and thoracic control, and keeps all intensity at a manageable level (RPE 3–4) and just assess how that impacts symptoms

Warm up -

Daily Warm-Up Rehab (Pre-Gym)
- Banded external rotations - 3 x 12-15
- Horizontal rotator cuff external rotations - 3 x 8-12
- IYT (with 2kg) - 3 rounds of 5-7 reps each position
- Scapular wall slides - 3 x 8-12
- Banded face pulls - 3 x 10-14
- Optional: Gentle thoracic mobility drill (cat-cow, wall thoracic opener)

Banded 7's for shoulders every session



Exercises:

Upper Body Pull

- Seated Row Machine (chest-supported): 3 x 12 @ 30kg

- Lat Pulldown (neutral or underhand grip): 3 x 10 @ 30kg

- Rear Delt Fly Machine (or light band):
2 x 15 @ 10kg

- Cable Biceps Curl (with support):
3 x 12 @ 11.25kg

- Upright Cycle or Gentle Elliptical: 10-15 minutes
Assault bike for 20mins


Tennis elbow rehab movement

• Dumbbell wrist flexions: 3-4 sets, 8-10 reps, 3 second eccentric phase and 45 seconds’ rest. @ 12.5kg
• Dumbbell wrist extension isometrics: 2 sets, 5 reps, 30 second holds, 45 seconds’ rest @ 5kg

Notes:

Pre workout:

1ml L-Carnitine
Dopa-Drive from @driven nutrition

Not much to report here, its an adjustment reducing my load compared to what I used to do. Just follow the process, try work on time under tension and also mind/muscle connection


Sponsored by
@livewell labs
@Livewell rep

 

[the_alcatraz]

Date: 7th August

Fasted Body Weight: 101.3kg , No change
BP: - No reading

Target Calories: 2,300
Yesterday Calories : 2,217

Target Macros: 201 C, 259 P, 51 F
Yesterday's Macro's: 211 C, 185 P, 61 F
7,329 steps

PED'S / Supps:

Hormones & Androgens (Anabolic PEDs)

Testosterone Cypionate – 60 mg (0.3 mL), per injection (M,W,F)

Masteron Propionate – 60 mg (0.6 mL), per injection (M,W,F)



---

Peptides & Regenerative Compounds

BPC-157 – 500 mcg AM & PM (10 units each)

TB-500 – 500 mcg AM & PM (10 units each)

GHK-Cu – 1 mg AM & PM (4 units each)

HGH (Human Growth Hormone) – 4 IU PM

SLUPP-322 – 500 mcg (oral AM)

MOTS-c – 2 mg AM (subcutaneous)

5-Amino-1MQ – 50 mg AM (oral)



---

Fat Loss & Metabolic Enhancers

Retatrutide – 2.5 mg/week (split: Mon 1 mg / Wed 0.5 mg / Fri 1 mg)

L-Carnitine (450 mg/mL) – 1 mL PM before training



---

Neurological & Recovery Support

GABA – 2 mg PM (sleep and relaxation support)


Daily supplements:

Morning
Baby Aspirin, Liver support

Evening
Magnesium Glycinate

Side Effects & Adjustments:

Today of all the supps I have only taken the liver support. I will through trial and error work out whats causing the indigestion. It could actually be the pre workout so today ill have the Dopa-Drive but not the Warrior Pre-workout
Clenbuterol has been removed as well

Symptoms:

Thoracic discomfort with the bike, tight tension in neck after the session. Can feel more neck tension/pain later in the night

Sleep:

Sleep felt better for a change last night, looking at the data its saying it was still poor even tho I got 7.5hrs

Training:

Need to add ab work while doing this reduced capacity/rehab style training

Machine-based recovery training program designed to support rehab from the C6 disc injury while helping maintain general strength and function. The plan avoids spinal compression and high load, includes a targeted warm-up for neck and thoracic control, and keeps all intensity at a manageable level (RPE 3–4) and just assess how that impacts symptoms

Warm up -

Daily Warm-Up Rehab (Pre-Gym)
- Banded external rotations - 3 x 12-15
- Horizontal rotator cuff external rotations - 3 x 8-12
- IYT (with 2kg) - 3 rounds of 5-7 reps each position
- Scapular wall slides - 3 x 8-12
- Banded face pulls - 3 x 10-14
- Optional: Gentle thoracic mobility drill (cat-cow, wall thoracic opener)

Banded 7's for shoulders every session



Exercises:

Upper Body Pull

- Seated Row Machine (chest-supported): 3 x 12 @ 30kg

- Lat Pulldown (neutral or underhand grip): 3 x 10 @ 30kg

- Rear Delt Fly Machine (or light band):
2 x 15 @ 10kg

- Cable Biceps Curl (with support):
3 x 12 @ 11.25kg

- Upright Cycle or Gentle Elliptical: 10-15 minutes
Assault bike for 20mins


Tennis elbow rehab movement

• Dumbbell wrist flexions: 3-4 sets, 8-10 reps, 3 second eccentric phase and 45 seconds’ rest. @ 12.5kg
• Dumbbell wrist extension isometrics: 2 sets, 5 reps, 30 second holds, 45 seconds’ rest @ 5kg

Notes:

Pre workout:

1ml L-Carnitine
Dopa-Drive from @driven nutrition

Not much to report here, its an adjustment reducing my load compared to what I used to do. Just follow the process, try work on time under tension and also mind/muscle connection


Sponsored by
@livewell labs
@Livewell rep

i didnt get much from gaba bro you feeling something
i like your tennis elbow work anys welling?

 

[Wookie1]

i didnt get much from gaba bro you feeling something
i like your tennis elbow work anys welling?

I think the gaba is like melatonin, it helps you feel drowsy but dosnt keep you down which is my problem. I have some DSIP (peptide) coming and ill drop the gaba so I can gauge it by its self.
No swelling in elbow, its just a pain with near the bicep which made think it was the brachioradialis/brachialis. Certain overhand movements trigger it but it feels like its reducing. Combined with peptides and now program changes to rehab in general fingers crossed it will be gone by the end of this phase.

 

[ballin2504]

Date: 4th August

Fasted Body Weight: 102.4kg - down 0.6kg
BP - No measurements taken

Target Calories: 2300
Yesterday Calories : 1,849

Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 196 C, 35 F, 184 P

Steps: 6,977

PED'S / Supps

Hormones & Androgens (Anabolic PEDs)

Testosterone Cypionate – 60 mg (0.3 mL), per injection (M,W,F)

Masteron Propionate – 60 mg (0.6 mL), per injection (M,W,F)



---

Peptides & Regenerative Compounds

BPC-157 – 500 mcg AM & PM (10 units each)

TB-500 – 500 mcg AM & PM (10 units each)

GHK-Cu – 1 mg AM & PM (4 units each)

HGH (Human Growth Hormone) – 4 IU PM

SLUPP-322 – 500 mcg (oral AM)

MOTS-c – 2 mg AM (subcutaneous)

5-Amino-1MQ – 50 mg AM (oral)



---

Fat Loss & Metabolic Enhancers

Retatrutide – 2.5 mg/week (split: Mon 1 mg / Wed 0.5 mg / Fri 1 mg)

Clenbuterol – 40 mcg AM (fasted)

L-Carnitine (450 mg/mL) – 1 mL PM before training



---

Neurological & Recovery Support

GABA – 2 mg PM (sleep and relaxation support)

Daily supplements:

Morning
Baby Asprin, Multi, D3+K2, Fish Oil, CoQ10, Vit C, P5P, Curcumin, Berberine (pre-meal)

Midday
Fish Oil (2nd), Curcumin (2nd), Liver Support, Berberine (pre-meal), ALA

Evening
Magnesium Glycinate, Taurine, Psyllium (if needed), Selenium, Berberine (optional 3rd dose)




Side Effects & Adjustments:

Introduction of 5ammino1 to the existing stack, have ordered some DSIP as my sleep is still terrible. Looking back at my sleep tracking it has taken a considerable drop since the accident, hopefully the DSIP helps improve the sleep.
Over the last 4 days I have eaten at maintenance maybe even a bit higher for a break to prep myself for the next push to get below 100kg.



Training:

The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles

Week 11 of 15

Warm up -

Banded 7's for shoulders every session

Upper Body Anterior Warm-up

Crossover Symmetry Warmup -into-

3 rounds

10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels
5 scorpions (each side)


Exercises:

Shoulder Rehab & Activation Program

Rotator Cuff External Rotation with Band
3 x 15 each side

Banded Serratus Wall Slides
3 x 6-8

Prone I’s & Y’s on Bench
3 x 10 @ 1kg

30° Banded Scapular Shrugs
3 x 12-15 each side

Main Training

Bench Press – @ 75%
7 x 6 @ 107.5kg

BB Incline Bench– RPE 7
3 x 15 @ 70kg

DB Bench Press 1.5 Reps - RPE 7
3 x 15 @ 20kg

Incline DB Chest Fly - RPE 7
3 x 15 @ 15kg

DB Spider Curl - RPE 7
3 x 15 @ 15kg

Standing BB Curl - RPE 7
3 x 15 @ BW


Training Notes:


Im still playing around with loading to manage and not aggravate my injuries further.

Pre workout at 3pm
1ml L-Carnitine
Premium sups Warrior Pre-workout
Dopa-Drive



General Comments:

Really good arm and chest pump today, felt good. Could feel twinge in arm with Barbell curls, first time in a bit. Will have to continue to monitor amd work on the rehab movement.
Did the shoulder rehab-style movements at the start, I can definitely feel a weakness in the RHS.

Powered by
@livewell labs
@Livewell rep

@Wookie1 damn man how much are you spending on all the supplements you take. I bet it’s a pretty penny

 

[Wookie1]

@Wookie1 damn man how much are you spending on all the supplements you take. I bet it’s a pretty penny

@ballin2504 i havnt counted how much but it is only the actual tablets which majority is sourced from iherb. I am fortunate to have 2 legendary sponsors one of which being @livewell labs, @Livewell rep for the peptides and another for the oils.

 

[the_alcatraz]

I think the gaba is like melatonin, it helps you feel drowsy but dosnt keep you down which is my problem. I have some DSIP (peptide) coming and ill drop the gaba so I can gauge it by its self.
No swelling in elbow, its just a pain with near the bicep which made think it was the brachioradialis/brachialis. Certain overhand movements trigger it but it feels like its reducing. Combined with peptides and now program changes to rehab in general fingers crossed it will be gone by the end of this phase.

DSIP is better than gaba anyways bro
gaba gave me nothing lol