Approved Log Fat Loss and Recovery Journey

[Wookie1]

Daily Log — 18th August

Fasted Body Weight: 99.1 kg (▼ 1.3 kg from Friday AM)
Blood Pressure: No reading
Steps: 8,996

Target Calories: 2,300
Yesterday’s Calories: 1,783

Target Macros: 201 C / 259 P / 51 F
Yesterday’s Macros: 190 C / 167 P / 41 F


---

PEDs & Supplements

Hormones & Androgens

Testosterone Cypionate – 66 mg (0.33 mL) M/W/F

Masteron Propionate – 33 mg (0.33 mL) M/W/F

Nandrolone Phenylpropionate (NPP) – 33 mg (0.33 mL) M/W/F

Anavar – 10 mg (M–F)


Peptides & Regenerative Compounds

HGH (Human Growth Hormone) – 4 IU PM

MOTS-c – 2 mg AM (subcutaneous)

5-Amino-1MQ – 50 mg AM (oral)

Alpha-GPC – 600 mg AM (oral, pre-training)

Methylene Blue – 20 mg AM (oral, pre-training)


Fat Loss & Metabolic Enhancers

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

Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg – new)


Neurological & Recovery Support

DSIP – 250 mcg tonight (trial dose for sleep support)



---

Key Additions — Purpose & Tracking

Alpha-GPC (600 mg) – Boosts acetylcholine → sharper focus, better mind–muscle connection, possible power increase.
Track: clarity, pump, coordination.

Methylene Blue (20 mg) – Supports mitochondrial ATP production, mild nootropic.
Track: workout energy, sharpness, sleep (avoid late dosing).

Anavar (10 mg) – Strength retention, hardness, vascularity.
Track: strength, density, pumps, bloodwork lipids.



---

Daily Supplements

Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Magnesium Glycinate, Berberine, Curcumin, Digestive Enzymes

Evening: Magnesium Glycinate


---

Side Effects & Adjustments

Reintroduced supplements support due to lipid results.


---

Symptoms

Neck flare-up with cable lateral raises.

Thoracic pain during treadmill walking.



---

Sleep

Slight improvement but still poor.

DSIP appears to be increasing dream activity.



---

Training

Program Type: Machine-based recovery (C6 disc rehab focus, avoid spinal compression, RPE 3–4).

Warm-Up & Rehab

Banded 7’s – every session

Banded external rotations – 3 × 15

Horizontal rotator cuff rotations – 3 × 12

IYT (2 kg) – 3 × 7 each

Scapular wall slides – 3 × 12

Banded face pulls – 3 × 14

Low band pull-aparts (scoop & squeeze) – 3 × 7

Scapular push-ups – 5 × 5

Foam roller thoracic extensions – 1–2 min

Cat/Cow – × 20

Side-lying thoracic rotations – 3 × 5 each


Exercises

Stabilisation & Trunk Rotation

Supine TVA – 3 × 10–12

Russian Twists – 3 × 10–12


Upper Body Push + Cardio

Chest Press Machine (seated) – 3 × 12 @ 45 kg

Cable Chest Fly (low–mid) – 2 × 15 @ 6.25 kg

Lateral Raises (cable) – 3 × 14 @ 6.25 kg

Triceps Pushdown (rope/straight bar) – 3 × 15 @ 26.25 kg

Treadmill Walk – 10–15 min @ 3° incline / 4 km/h


Tennis Elbow Rehab

DB wrist flexions – 3–4 × 8–10 (3 sec eccentric, 45 sec rest) @ 15 kg

DB wrist extension isometrics – 2 × 5 (30 sec hold, 45 sec rest) @ 7 kg



---

Notes

Pre-workout: Premium Supps Night Warrior (stim-free).

Hit milestone → officially under 100 kg for the first time in this cut. Will get updated pics soon (and shave).


Sponsored by:
@livewell labs
@Livewell rep

 

[the_alcatraz]

Daily Log — 18th August

Fasted Body Weight: 99.1 kg (▼ 1.3 kg from Friday AM)
Blood Pressure: No reading
Steps: 8,996

Target Calories: 2,300
Yesterday’s Calories: 1,783

Target Macros: 201 C / 259 P / 51 F
Yesterday’s Macros: 190 C / 167 P / 41 F


---

PEDs & Supplements

Hormones & Androgens

Testosterone Cypionate – 66 mg (0.33 mL) M/W/F

Masteron Propionate – 33 mg (0.33 mL) M/W/F

Nandrolone Phenylpropionate (NPP) – 33 mg (0.33 mL) M/W/F

Anavar – 10 mg (M–F)


Peptides & Regenerative Compounds

HGH (Human Growth Hormone) – 4 IU PM

MOTS-c – 2 mg AM (subcutaneous)

5-Amino-1MQ – 50 mg AM (oral)

Alpha-GPC – 600 mg AM (oral, pre-training)

Methylene Blue – 20 mg AM (oral, pre-training)


Fat Loss & Metabolic Enhancers

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

Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg – new)


Neurological & Recovery Support

DSIP – 250 mcg tonight (trial dose for sleep support)



---

Key Additions — Purpose & Tracking

Alpha-GPC (600 mg) – Boosts acetylcholine → sharper focus, better mind–muscle connection, possible power increase.
Track: clarity, pump, coordination.

Methylene Blue (20 mg) – Supports mitochondrial ATP production, mild nootropic.
Track: workout energy, sharpness, sleep (avoid late dosing).

Anavar (10 mg) – Strength retention, hardness, vascularity.
Track: strength, density, pumps, bloodwork lipids.



---

Daily Supplements

Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Magnesium Glycinate, Berberine, Curcumin, Digestive Enzymes

Evening: Magnesium Glycinate


---

Side Effects & Adjustments

Reintroduced supplements support due to lipid results.


---

Symptoms

Neck flare-up with cable lateral raises.

Thoracic pain during treadmill walking.



---

Sleep

Slight improvement but still poor.

DSIP appears to be increasing dream activity.



---

Training

Program Type: Machine-based recovery (C6 disc rehab focus, avoid spinal compression, RPE 3–4).

Warm-Up & Rehab

Banded 7’s – every session

Banded external rotations – 3 × 15

Horizontal rotator cuff rotations – 3 × 12

IYT (2 kg) – 3 × 7 each

Scapular wall slides – 3 × 12

Banded face pulls – 3 × 14

Low band pull-aparts (scoop & squeeze) – 3 × 7

Scapular push-ups – 5 × 5

Foam roller thoracic extensions – 1–2 min

Cat/Cow – × 20

Side-lying thoracic rotations – 3 × 5 each


Exercises

Stabilisation & Trunk Rotation

Supine TVA – 3 × 10–12

Russian Twists – 3 × 10–12


Upper Body Push + Cardio

Chest Press Machine (seated) – 3 × 12 @ 45 kg

Cable Chest Fly (low–mid) – 2 × 15 @ 6.25 kg

Lateral Raises (cable) – 3 × 14 @ 6.25 kg

Triceps Pushdown (rope/straight bar) – 3 × 15 @ 26.25 kg

Treadmill Walk – 10–15 min @ 3° incline / 4 km/h


Tennis Elbow Rehab

DB wrist flexions – 3–4 × 8–10 (3 sec eccentric, 45 sec rest) @ 15 kg

DB wrist extension isometrics – 2 × 5 (30 sec hold, 45 sec rest) @ 7 kg



---

Notes

Pre-workout: Premium Supps Night Warrior (stim-free).

Hit milestone → officially under 100 kg for the first time in this cut. Will get updated pics soon (and shave).


Sponsored by:
@livewell labs
@Livewell rep

You lean at this weight bro
Big too
But sleep bad? What happened?

 

[Wookie1]

You lean at this weight bro
Big too
But sleep bad? What happened?

Sleep has generally been bad since the accident. I dont want to take any prescribed meds for it if I can avoid it. Thays why trying the DSIP. One of the kids was having a rough night as well so that affected Sleep too.

 

[25homes]

Great update

 

[the_alcatraz]

Sleep has generally been bad since the accident. I dont want to take any prescribed meds for it if I can avoid it. Thays why trying the DSIP. One of the kids was having a rough night as well so that affected Sleep too.

have you done supplements for sleep bro?

 

[Wookie1]

have you done supplements for sleep bro?

As in Magnesium Glycinate? I am taking Magnesium Glycinate, was taking gaba. I could look at ZMA. What else are you thinking off?

 

[the_alcatraz]

As in Magnesium Glycinate? I am taking Magnesium Glycinate, was taking gaba. I could look at ZMA. What else are you thinking off?

melatonin, valerian mainly bro

 

[Wookie1]

Daily Log — 19th August

Metrics

Fasted Body Weight: 99.4 kg (+0.3 kg)

Blood Pressure: No reading

Steps: 6,753

Target Calories: 2,300

Yesterday’s Calories: 1,908

Target Macros: 201 C / 259 P / 51 F

Yesterday’s Macros: 161 C / 203 P / 44 F



---

PEDs & Supplements

Hormones & Androgens

Testosterone Cypionate – 66 mg (0.33 mL) M/W/F

Masteron Propionate – 33 mg (0.33 mL) M/W/F

Nandrolone Phenylpropionate – 33 mg (0.33 mL) M/W/F

Anavar – 10 mg (M–F)


Peptides & Regenerative Compounds

HGH – 4 IU PM

MOTS-c – 2 mg AM (subcutaneous)

5-Amino-1MQ – 50 mg AM (oral)

Alpha-GPC – 600 mg AM (oral, pre-training)

Methylene Blue – 20 mg AM (oral, pre-training)


Fat Loss & Metabolic Enhancers

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

Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg — new)


Neurological & Recovery Support

DSIP – 500 mcg tonight



---

Daily Supplements

Morning:
Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Magnesium Glycinate, Berberine, Curcumin

Digestive Enzymes with each meal


Evening:
Magnesium Glycinate


---

Side Effects & Adjustments

Reintroduced supplements support due to lipid results.



---

Symptoms

Neck flare-up while doing overhead work (installing outdoor light).

Midday fatigue → nap required (couldn’t keep eyes open).



---

Sleep

Slight improvement — felt better, but app still reports poor sleep.

DSIP appears to be increasing dream activity.



---

Training

Program Type: Machine-based recovery (C6 disc rehab focus, avoid spinal compression, RPE 3–4).

Warm-Up & Rehab (Every Session):

Banded 7’s

Banded external rotations – 3 × 15

Horizontal rotator cuff rotations – 3 × 12

IYT (2 kg) – 3 × 7 each

Scapular wall slides – 3 × 12

Banded face pulls – 3 × 14

Low band pull-aparts (scoop & squeeze) – 3 × 7

Scapular push-ups – 5 × 5

Foam roller thoracic extensions – 1–2 min

Cat/Cow – × 20

Side-lying thoracic rotations – 3 × 5 each

Walk – 20 min, 3° incline @ 4 km/h


Lower Body (Machine-Based) – RPE 3

Seated Leg Press – 3 × 10 @ 150 kg

Seated Hamstring Curl – 3 × 12 @ 40 kg

Leg Extension – 3 × 15 @ 50 kg

Glute Kickbacks (cable or machine) – 3 × 10 each leg @ 6.25kg

Calf Raises (machine or BW) – 2 × 20

Glute Bridges (light) – 2 × 10–12

Gentle Walk – 20 min low intensity


Notes:

Pre-Workout: Night Warrior (non-stim), Alpha-GPC 600 mg, Methylene Blue 10 mg

Wife joined today’s rehab session — positive experience.

Increased vascularity noted (likely fat loss + Anavar).

Strong pumps & energy from Alpha-GPC + Methylene Blue.


Sponsored by
@livewell labs
@Livewell rep

 

[the_alcatraz]

Daily Log — 19th August

Metrics

Fasted Body Weight: 99.4 kg (+0.3 kg)

Blood Pressure: No reading

Steps: 6,753

Target Calories: 2,300

Yesterday’s Calories: 1,908

Target Macros: 201 C / 259 P / 51 F

Yesterday’s Macros: 161 C / 203 P / 44 F



---

PEDs & Supplements

Hormones & Androgens

Testosterone Cypionate – 66 mg (0.33 mL) M/W/F

Masteron Propionate – 33 mg (0.33 mL) M/W/F

Nandrolone Phenylpropionate – 33 mg (0.33 mL) M/W/F

Anavar – 10 mg (M–F)


Peptides & Regenerative Compounds

HGH – 4 IU PM

MOTS-c – 2 mg AM (subcutaneous)

5-Amino-1MQ – 50 mg AM (oral)

Alpha-GPC – 600 mg AM (oral, pre-training)

Methylene Blue – 20 mg AM (oral, pre-training)


Fat Loss & Metabolic Enhancers

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

Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg — new)


Neurological & Recovery Support

DSIP – 500 mcg tonight



---

Daily Supplements

Morning:
Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Magnesium Glycinate, Berberine, Curcumin

Digestive Enzymes with each meal


Evening:
Magnesium Glycinate


---

Side Effects & Adjustments

Reintroduced supplements support due to lipid results.



---

Symptoms

Neck flare-up while doing overhead work (installing outdoor light).

Midday fatigue → nap required (couldn’t keep eyes open).



---

Sleep

Slight improvement — felt better, but app still reports poor sleep.

DSIP appears to be increasing dream activity.



---

Training

Program Type: Machine-based recovery (C6 disc rehab focus, avoid spinal compression, RPE 3–4).

Warm-Up & Rehab (Every Session):

Banded 7’s

Banded external rotations – 3 × 15

Horizontal rotator cuff rotations – 3 × 12

IYT (2 kg) – 3 × 7 each

Scapular wall slides – 3 × 12

Banded face pulls – 3 × 14

Low band pull-aparts (scoop & squeeze) – 3 × 7

Scapular push-ups – 5 × 5

Foam roller thoracic extensions – 1–2 min

Cat/Cow – × 20

Side-lying thoracic rotations – 3 × 5 each

Walk – 20 min, 3° incline @ 4 km/h


Lower Body (Machine-Based) – RPE 3

Seated Leg Press – 3 × 10 @ 150 kg

Seated Hamstring Curl – 3 × 12 @ 40 kg

Leg Extension – 3 × 15 @ 50 kg

Glute Kickbacks (cable or machine) – 3 × 10 each leg @ 6.25kg

Calf Raises (machine or BW) – 2 × 20

Glute Bridges (light) – 2 × 10–12

Gentle Walk – 20 min low intensity


Notes:

Pre-Workout: Night Warrior (non-stim), Alpha-GPC 600 mg, Methylene Blue 10 mg

Wife joined today’s rehab session — positive experience.

Increased vascularity noted (likely fat loss + Anavar).

Strong pumps & energy from Alpha-GPC + Methylene Blue.


Sponsored by
@livewell labs
@Livewell rep

sleep is good and arm is huge bro are you going to go up on the leg press?

 

[Wookie1]

sleep is good and arm is huge bro are you going to go up on the leg press?

I want to go up on everything but currently the program from the exercise physiologist has me training at a RPE of 3. Once we finish the rehab movements and work out that training isn't aggravating my neck ( which i know it isn't but insurance company is involved for the injuries) ill go back to strength and a lean growth phase and get back in track.