Approved Log Fat Loss and Recovery Journey

[Ulter]

Cheers, I've got a shoulder sesh to catch up on from yesterday and an arm/Core session to do. Hang with the kids and do some more meal preps nothing crazy

sounds like a busy weekend!

 

[BodyMonster34]

It would be 180kg for a 400 pound bench. Its definitely something I could achieve in the next phase. My max was 143kg or 315lb.

bro you should push it

 

[RoySimpson]

Date: 8th July

Fasted Body Weight: 104.3kg - down 0.5kg
BP - No measurements taken today

Yesterday Calories
2,399
165 C, 273 P, 61 F
7,410 steps

PED'S / Supps

Test C 60mg (0.3mL)
Mast P 60mg (0.6mL)
- Both last night after returning from a holiday

BPC-157 500mcg AM/PM (10 units)
TB-500 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 4IU AM fasted
Clen 40mcg AM fasted

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

Daily supplements:

Baby aspirin, P5P with Magnessium, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk, C0Q10

Side Effects & Adjustments:

Only Adjustments was just catching up on Monday morning protocol after being away for 4 days.
Sleep over the weekend was actually quite good. Bit short last night after the long drive home. Spent to day meal prepping for myself and the wife, slowly getting her on-board

Training:

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

Week 7 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)
0 Workout prep notes available.

Exercises:

Bench Press – @ 77.5%
7 sets of 5 @ 110kg

Incline BB Bench– RPE 7
4 x 10 @ 80kg

Hex DB Press - RPE 7
4 x 10 @ 30kg pair

Incline Chest Fly - RPE 7
4 x 10 @ 12.5kg

Incline DB Hammer Curl- RPE 7
4 x 10 @ 12.5kg

Training Notes:

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

Pre workout at 3pm
50g Dates
1ml L-Carnitine
Premium sups Warrior Pre-workout

Good session today after the break, movement felt good, happy with the loading, didnt feel the niggle in my arm which is a positive. A good sign of the peps from @livewell are starting to do their thing and quite quickly

Powered by
@livewell labs
@Livewell rep
Alphalabs

@Wookie1 awesome log right here!!

 

[Wookie1]

bro you should push it

Hahha mate im keen as, but for now I need to be cautious until I know more about this bulging disc I have. So focus will continue on the healing and fat loss phase.

 

[MUSTANG_18]

Hahha mate im keen as, but for now I need to be cautious until I know more about this bulging disc I have. So focus will continue on the healing and fat loss phase.

dont listen to bm he hustles tren lol

 

[BodyMonster34]

Hahha mate im keen as, but for now I need to be cautious until I know more about this bulging disc I have. So focus will continue on the healing and fat loss phase.

bro you need lot lizard massage to back

 

[ballin2504]

Date: 8th July

Fasted Body Weight: 104.3kg - down 0.5kg
BP - No measurements taken today

Yesterday Calories
2,399
165 C, 273 P, 61 F
7,410 steps

PED'S / Supps

Test C 60mg (0.3mL)
Mast P 60mg (0.6mL)
- Both last night after returning from a holiday

BPC-157 500mcg AM/PM (10 units)
TB-500 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 4IU AM fasted
Clen 40mcg AM fasted

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

Daily supplements:

Baby aspirin, P5P with Magnessium, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk, C0Q10

Side Effects & Adjustments:

Only Adjustments was just catching up on Monday morning protocol after being away for 4 days.
Sleep over the weekend was actually quite good. Bit short last night after the long drive home. Spent to day meal prepping for myself and the wife, slowly getting her on-board

Training:

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

Week 7 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)
0 Workout prep notes available.

Exercises:

Bench Press – @ 77.5%
7 sets of 5 @ 110kg

Incline BB Bench– RPE 7
4 x 10 @ 80kg

Hex DB Press - RPE 7
4 x 10 @ 30kg pair

Incline Chest Fly - RPE 7
4 x 10 @ 12.5kg

Incline DB Hammer Curl- RPE 7
4 x 10 @ 12.5kg

Training Notes:

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

Pre workout at 3pm
50g Dates
1ml L-Carnitine
Premium sups Warrior Pre-workout

Good session today after the break, movement felt good, happy with the loading, didnt feel the niggle in my arm which is a positive. A good sign of the peps from @livewell are starting to do their thing and quite quickly

Powered by
@livewell labs
@Livewell rep
Alphalabs

@Wookie1 nice training man. Keep after it

 

[Tiger Salman Khan]

Date: 10th July

Fasted Body Weight: 103.6kg , decrease by 0.3kg
BP: - No reading

Target Calories: 2300
Yesterday Calories : 2,128

Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 236C, 29 F, 237 P

7,006 steps

PED'S / Supps:

Reta 2.5mg split M/W/F 1mg/0.5mg/1mg
BPC-157 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
TB-500 500mcg AM/PM (10 units)
Clen 40mcg AM
HGH 4IU PM

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

Daily supplements:

Baby aspirin, P5P with Magnessium, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk, C0Q10

Side Effects & Adjustments:

I have forgotten to mention the Retatrutide im taking. It started at 500mcg and have slowly titrated upto 2.5mg this week. Approximately 8 weeks usage so far. This was introduced when I was at 110kg, so down 6.4kg. Today is the first time i have really felt the food suppression from the reta, i will still achieve target today tho. Sleep is hit and miss, from discussion with Dr it is related to the accident. Another late night due to watching the State of Origin Decider.
Diet wise i have backed my carbs off slightly to achieve the 2300 cal target.


Training:

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

Week 6 of 15

Warm up -
Banded 7's for shoulders every session

Leg day warm up -

Hip halo activation

Into 3 rounds

15cal assault bike
5 x Cossack squats each side
10 x kang squats empty barbell


Exercises:

Back Squat – @ 77.5%
7 x 5 @ 120kg
Substituted with Hack Squat
Technogym

Leg Press – RPE 7
7 x 5 @ 250kg
Technogym

DB Walking Lunges - RPE 7
4 x 10 @ 20kg pair

Seated Leg Curl
4 x 10 @ 60kg
Technogym

Leg extension - RPE 7
4 x 10 @ 80kg
Technogym

Standing BW Calf Raises
4 x 20@ 100kg

Training Notes:

Another good session, felt a really good pump. Leg day is more than just that, the pumps I get in the upper body is just as good. Modified my training by removing barbell squats and adding in Hack squats and Leg Press just to keep pressure off the spine until I know more.

Sponsored by
@livewell labs
@Livewell rep
Alpha

@Wookie1 numbers look good bro........

 

[Wookie1]

Date: 14th July

Fasted Body Weight: 103.5kg - down 0.5kg
BP - No measurements taken

Target Calories: 2300
Yesterday Calories : 1,778

Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 107C, 209 P, 24 F

Steps: 5,768

PED'S / Supps

Test C 60mg (0.3mL)
Mast P 60mg (0.6mL)

Reta 2.5mg split M/W/F 1mg/0.5mg/1mg
BPC-157 500mcg AM/PM (10 units)
TB-500 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 4IU AM fasted
Clen 40mcg AM fasted

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

Daily supplements:

Baby aspirin, P5P with Magnessium, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk, C0Q10

Side Effects & Adjustments:

Since increasing the Reta I can now "feel" the suppression I guess. Last 2 days I've only had 2 of my meals instead of 3. Looks like 2.5mg is the sweet spot at the moment . Will endeavour to achieve protein target as a minimum. Considering adding low dose NPP at 100mg per week for joint relief/inflammation, tissue support.

Training:

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

Week 8 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:

Bench Press – @ 82.5%
9 sets of 4 @ 117.5kg

1:1:2 Incline DB Bench– RPE 7
4 x 10 @ 20kg
( failed third set at 8 reps, dropped to 15kg for last set)

DB Bencg Press - RPE 7
4 x 10 @ 35kg pair

Incline Chest Fly - RPE 7
4 x 10 @ 15kg

Seated DB Hammer Curl - RPE 7
4 x 10 @ 15kg

Zottman Isolated Bicep Curl - RPE 7
4 x 10 @ 10kg
( Really focused on very slow negatives as a rehab movement for my sore right arm)

Training Notes:


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

Pre workout at 9am
1ml L-Carnitine
Premium sups Warrior Pre-workout

Really good session today after the break, movement felt good, good pump, starting to see more veins in the arms.

General Comments:

Honestly the Reta is working well, got some comments from people today about how lean im looking in the face and arms, its very noticeable, always good to get postive feedback. The arm pain seems to be getting less and less each day
All a sign the the products from the lads are of high quality amd working extremely well.

Sponsored by
@livewell labs
@Livewell rep
Alphalabs

 

[the_alcatraz]

Date: 14th July

Fasted Body Weight: 103.5kg - down 0.5kg
BP - No measurements taken

Target Calories: 2300
Yesterday Calories : 1,778

Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 107C, 209 P, 24 F

Steps: 5,768

PED'S / Supps

Test C 60mg (0.3mL)
Mast P 60mg (0.6mL)

Reta 2.5mg split M/W/F 1mg/0.5mg/1mg
BPC-157 500mcg AM/PM (10 units)
TB-500 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 4IU AM fasted
Clen 40mcg AM fasted

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

Daily supplements:

Baby aspirin, P5P with Magnessium, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk, C0Q10

Side Effects & Adjustments:

Since increasing the Reta I can now "feel" the suppression I guess. Last 2 days I've only had 2 of my meals instead of 3. Looks like 2.5mg is the sweet spot at the moment . Will endeavour to achieve protein target as a minimum. Considering adding low dose NPP at 100mg per week for joint relief/inflammation, tissue support.

Training:

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

Week 8 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:

Bench Press – @ 82.5%
9 sets of 4 @ 117.5kg

1:1:2 Incline DB Bench– RPE 7
4 x 10 @ 20kg
( failed third set at 8 reps, dropped to 15kg for last set)

DB Bencg Press - RPE 7
4 x 10 @ 35kg pair

Incline Chest Fly - RPE 7
4 x 10 @ 15kg

Seated DB Hammer Curl - RPE 7
4 x 10 @ 15kg

Zottman Isolated Bicep Curl - RPE 7
4 x 10 @ 10kg
( Really focused on very slow negatives as a rehab movement for my sore right arm)

Training Notes:


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

Pre workout at 9am
1ml L-Carnitine
Premium sups Warrior Pre-workout

Really good session today after the break, movement felt good, good pump, starting to see more veins in the arms.

General Comments:

Honestly the Reta is working well, got some comments from people today about how lean im looking in the face and arms, its very noticeable, always good to get postive feedback. The arm pain seems to be getting less and less each day
All a sign the the products from the lads are of high quality amd working extremely well.

Sponsored by
@livewell labs
@Livewell rep
Alphalabs

what are the macros on that meal prep bro? @Wookie1 i see your total macros
and on reta start drinking shakes to get you protein in

did you talk to alpha labs to sign up?