Approved Log Growth phase cycle with Test prop, Tren, Primo, NPP and GH

[Donaldpump]

Hello everyone, this growth phase log is sponsored by notorious labs with HGH from @Liquid Gold Labs . I am really grateful to these guys for their support and belief in me during this phase. THis is 20 week log with the goal to get huge while focussing on my arms and legs. i'll move into a recomp and try and keep making gains down the line.

A little about myself: I am 37 years old, 5'6", weigh 85 kg, and have a bf of roughly 18%. Since I turned eighteen, I have been exercising. I spent the majority of my early gym years trying to control my food addiction and lose weight because I'm a typical chubby boy. It wasn't until I was 25 that I contacted a coach and began to make progress, gain a better understanding of my body, and improve my relationship with food. I've had a lot of trouble with food purging and bingeing, but now I'm in a better place with regard to food and nutrition. My passion for delicious food led me to pursue a career as a chef.

Below is a breakdown of stats, cycle, workouts and food

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Diet

Starting macros
Protein: 210 grams
Fats: 80 grams
Carbs: 350-370 grams
Starting Cals: 3100 (will bump up in two weeks and gradually increase it going up to 4500 or more, coming off reta eating is a bit hard atm)

Cycle
Cycle length 20 weeks (16/06/2025 – 03/11/2025)
Bloods - Sports BB2 on 25/08/2025, 06/11/2025

Test P – 300 MG (EOD)
Primo E – 300 MG (EOD)
NPP – 300 MG (EOD)
Tren E – 200 MG (Monday & Thursday)
GH – 4 IU (Split 2iu AM/PM)
Aromasin – as needed

Support Supplements

ACV (a shot in warm water when I wake up)
Vitamin B complex
Vitamin C – 1000 mg
Vitamin D – 10000 iu
Vitamin E – 400 mg
NAC – 1200 mg
Tudca – 500 mg
Fish Oil – 4000 mg
Berberine - 500mg

Supplements

WPI
HBCD
EAAs
Pre workout
DMAA
Glutamine

Training

Lifting 5 days a week with a 20-30 min LISS cardio after workout (not so consistent with the cardio but will try and keep up with it)

2 days (Thursday, Sunday) active rest (bush walk, cycling, cardio or core)

Step goal: 8000-10000 daily

Water intake - 4 litres daily


Meals

Meal 1 – WPI, rice flakes, banana, glutamine, peanut butter

Post workout – WPI, HBCD, glutamine

Meal 2 – chicken, rice, avocado/ nuts, veggies

Meal 3 – chicken, pasta/rice, nuts, glutamine

Meal 4 – WPI, roast potato, chicken, peanut butter

Meal 5 – chicken, rice, veggies, mixed nuts

I dont eat much red meat and am allergic to fish so that is out, you'll see more of chicken, turkey and other protiens. I will be playing loose with condiments and oil, but will keep em in check if i start getting bloated or stack on some fat. Will be posting training breakdown, pictures of meals every day. The pictures are

Looking forward to growing and learning from you guys, any suggestions and critiques are greatly appreciated and welcomed.

 

[Donaldpump]

This is what my breakfast is most days. Rice flakes/ banana/ peanut butter/ 2 scoops protien/ 5g glutamine.
I do chnage it but only on days when i wake up really hungry, then i switch to chicken and rice and a protien shake.

 

[Donaldpump]

Hey everyone, just a workout update

Yesterday's workout - Chest

Pre workout/ Dmaa 30 minutes before gym

Wide grip incline Bench
2*40 kg (warmup)
1*70 kg 12 reps
3*80 kg 10 reps

DB Flat Chest Press
2*35 kg 12/12/10 reps
1*40 kg 7 reps
failed 45 KG

Weighted Dips
3*10 KG 14/12/12 reps

Incline cable fly
1*15 KG 18 reps
1*25 KG 15 reps
1*30 KG 8 reps

Dumbell Pullover
4*30 KG 12/12/12/10 reps

Today's workout

Back

Pull ups (supposed to be weighted but have a little pain in my shoulder from a previous injury, will work up my way to add weights to this)
4 sets 15/15/12/12

Rack pulls
2*30 KG (warmup sets)
2*40 KG 10/10 reps
2*50 KG 10/8 reps

One arm row
1*30 KG 15 reps
2*35 KG 12 reps
1*37.5 KG 10 reps

Bent over row
1*20 KG 12 reps
2*30 KG 10 reps
Tried 40 Kg but couldn't get a complete ROM so went back to 30 kg and did 10 reps

Reverse hyper extension
10 KG weight on chest 10/10/10/10 reps

Standing calf raise
3 sets AMRAP (did 20 reps or more each sets, no weights)

Seated calf raise
4*20 KG 10/10/10/10 reps

no cardio yesterday but i did a 20 min cycle today.
Breakfast was the same as usual, had lamb and roast chicken for meal 3 & 4. Meal 2 was a protien shake, nuts and a protien bar.
step count was 9248
4 litres of water intake
2iu gh pre bed

 

[the_alcatraz]

notorious labs bro? i dont see them on EF fam @Donaldpump
are they signing up?

 

[Donaldpump]

notorious labs bro? i dont see them on EF fam @Donaldpump
are they signing up?

They sure will, one of the best labs out there and wait till you see the hplc results and packaging. I’ve posted a picture of the goodies they sent me. They will be here soon.

 

[Notorious Labs]

Glad to have you on board brother! Great start to our first log over here on Elite Fitness, thanks for opening this door for us

notorious labs bro? i dont see them on EF fam @Donaldpump
are they signing up?

Just signed up brother! We have been over on EVO for a few months now

 

[the_alcatraz]

Hello everyone, this growth phase log is sponsored by notorious labs with HGH from @Liquid Gold Labs . I am really grateful to these guys for their support and belief in me during this phase. THis is 20 week log with the goal to get huge while focussing on my arms and legs. i'll move into a recomp and try and keep making gains down the line.

A little about myself: I am 37 years old, 5'6", weigh 85 kg, and have a bf of roughly 18%. Since I turned eighteen, I have been exercising. I spent the majority of my early gym years trying to control my food addiction and lose weight because I'm a typical chubby boy. It wasn't until I was 25 that I contacted a coach and began to make progress, gain a better understanding of my body, and improve my relationship with food. I've had a lot of trouble with food purging and bingeing, but now I'm in a better place with regard to food and nutrition. My passion for delicious food led me to pursue a career as a chef.

Below is a breakdown of stats, cycle, workouts and food

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Diet

Starting macros
Protein: 210 grams
Fats: 80 grams
Carbs: 350-370 grams
Starting Cals: 3100 (will bump up in two weeks and gradually increase it going up to 4500 or more, coming off reta eating is a bit hard atm)

Cycle
Cycle length 20 weeks (16/06/2025 – 03/11/2025)
Bloods - Sports BB2 on 25/08/2025, 06/11/2025

Test P – 300 MG (EOD)
Primo E – 300 MG (EOD)
NPP – 300 MG (EOD)
Tren E – 200 MG (Monday & Thursday)
GH – 4 IU (Split 2iu AM/PM)
Aromasin – as needed

Support Supplements

ACV (a shot in warm water when I wake up)
Vitamin B complex
Vitamin C – 1000 mg
Vitamin D – 10000 iu
Vitamin E – 400 mg
NAC – 1200 mg
Tudca – 500 mg
Fish Oil – 4000 mg
Berberine - 500mg

Supplements

WPI
HBCD
EAAs
Pre workout
DMAA
Glutamine

Training

Lifting 5 days a week with a 20-30 min LISS cardio after workout (not so consistent with the cardio but will try and keep up with it)

2 days (Thursday, Sunday) active rest (bush walk, cycling, cardio or core)

Step goal: 8000-10000 daily

Water intake - 4 litres daily


Meals

Meal 1 – WPI, rice flakes, banana, glutamine, peanut butter

Post workout – WPI, HBCD, glutamine

Meal 2 – chicken, rice, avocado/ nuts, veggies

Meal 3 – chicken, pasta/rice, nuts, glutamine

Meal 4 – WPI, roast potato, chicken, peanut butter

Meal 5 – chicken, rice, veggies, mixed nuts

I dont eat much red meat and am allergic to fish so that is out, you'll see more of chicken, turkey and other protiens. I will be playing loose with condiments and oil, but will keep em in check if i start getting bloated or stack on some fat. Will be posting training breakdown, pictures of meals every day. The pictures are

Looking forward to growing and learning from you guys, any suggestions and critiques are greatly appreciated and welcomed.

This is what my breakfast is most days. Rice flakes/ banana/ peanut butter/ 2 scoops protien/ 5g glutamine.
I do chnage it but only on days when i wake up really hungry, then i switch to chicken and rice and a protien shake.

Hey everyone, just a workout update

Yesterday's workout - Chest

Pre workout/ Dmaa 30 minutes before gym

Wide grip incline Bench
2*40 kg (warmup)
1*70 kg 12 reps
3*80 kg 10 reps

DB Flat Chest Press
2*35 kg 12/12/10 reps
1*40 kg 7 reps
failed 45 KG

Weighted Dips
3*10 KG 14/12/12 reps

Incline cable fly
1*15 KG 18 reps
1*25 KG 15 reps
1*30 KG 8 reps

Dumbell Pullover
4*30 KG 12/12/12/10 reps

Today's workout

Back

Pull ups (supposed to be weighted but have a little pain in my shoulder from a previous injury, will work up my way to add weights to this)
4 sets 15/15/12/12

Rack pulls
2*30 KG (warmup sets)
2*40 KG 10/10 reps
2*50 KG 10/8 reps

One arm row
1*30 KG 15 reps
2*35 KG 12 reps
1*37.5 KG 10 reps

Bent over row
1*20 KG 12 reps
2*30 KG 10 reps
Tried 40 Kg but couldn't get a complete ROM so went back to 30 kg and did 10 reps

Reverse hyper extension
10 KG weight on chest 10/10/10/10 reps

Standing calf raise
3 sets AMRAP (did 20 reps or more each sets, no weights)

Seated calf raise
4*20 KG 10/10/10/10 reps

no cardio yesterday but i did a 20 min cycle today.
Breakfast was the same as usual, had lamb and roast chicken for meal 3 & 4. Meal 2 was a protien shake, nuts and a protien bar.
step count was 9248
4 litres of water intake
2iu gh pre bed

They sure will, one of the best labs out there and wait till you see the hplc results and packaging. I’ve posted a picture of the goodies they sent me. They will be here soon.

Glad to have you on board brother! Great start to our first log over here on Elite Fitness, thanks for opening this door for us


Just signed up brother! We have been over on EVO for a few months now

@Donaldpump damn looking thick and big bro want to see it on new level with the EF fam, checked you on EVO too you legit

happy to see this but i want to see you start adding pre post workout cardio FACT needed

@Notorious Labs welcome

 

[stevesmi]

Hello everyone, this growth phase log is sponsored by notorious labs with HGH from @Liquid Gold Labs . I am really grateful to these guys for their support and belief in me during this phase. THis is 20 week log with the goal to get huge while focussing on my arms and legs. i'll move into a recomp and try and keep making gains down the line.

A little about myself: I am 37 years old, 5'6", weigh 85 kg, and have a bf of roughly 18%. Since I turned eighteen, I have been exercising. I spent the majority of my early gym years trying to control my food addiction and lose weight because I'm a typical chubby boy. It wasn't until I was 25 that I contacted a coach and began to make progress, gain a better understanding of my body, and improve my relationship with food. I've had a lot of trouble with food purging and bingeing, but now I'm in a better place with regard to food and nutrition. My passion for delicious food led me to pursue a career as a chef.

Below is a breakdown of stats, cycle, workouts and food

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Diet

Starting macros
Protein: 210 grams
Fats: 80 grams
Carbs: 350-370 grams
Starting Cals: 3100 (will bump up in two weeks and gradually increase it going up to 4500 or more, coming off reta eating is a bit hard atm)

Cycle
Cycle length 20 weeks (16/06/2025 – 03/11/2025)
Bloods - Sports BB2 on 25/08/2025, 06/11/2025

Test P – 300 MG (EOD)
Primo E – 300 MG (EOD)
NPP – 300 MG (EOD)
Tren E – 200 MG (Monday & Thursday)
GH – 4 IU (Split 2iu AM/PM)
Aromasin – as needed

Support Supplements

ACV (a shot in warm water when I wake up)
Vitamin B complex
Vitamin C – 1000 mg
Vitamin D – 10000 iu
Vitamin E – 400 mg
NAC – 1200 mg
Tudca – 500 mg
Fish Oil – 4000 mg
Berberine - 500mg

Supplements

WPI
HBCD
EAAs
Pre workout
DMAA
Glutamine

Training

Lifting 5 days a week with a 20-30 min LISS cardio after workout (not so consistent with the cardio but will try and keep up with it)

2 days (Thursday, Sunday) active rest (bush walk, cycling, cardio or core)

Step goal: 8000-10000 daily

Water intake - 4 litres daily


Meals

Meal 1 – WPI, rice flakes, banana, glutamine, peanut butter

Post workout – WPI, HBCD, glutamine

Meal 2 – chicken, rice, avocado/ nuts, veggies

Meal 3 – chicken, pasta/rice, nuts, glutamine

Meal 4 – WPI, roast potato, chicken, peanut butter

Meal 5 – chicken, rice, veggies, mixed nuts

I dont eat much red meat and am allergic to fish so that is out, you'll see more of chicken, turkey and other protiens. I will be playing loose with condiments and oil, but will keep em in check if i start getting bloated or stack on some fat. Will be posting training breakdown, pictures of meals every day. The pictures are

Looking forward to growing and learning from you guys, any suggestions and critiques are greatly appreciated and welcomed.

@Donaldpump looks good man
i saw your other log on evo its good so far
this one will be jamming!

 

[RoySimpson]

Hello everyone, this growth phase log is sponsored by notorious labs with HGH from @Liquid Gold Labs . I am really grateful to these guys for their support and belief in me during this phase. THis is 20 week log with the goal to get huge while focussing on my arms and legs. i'll move into a recomp and try and keep making gains down the line.

A little about myself: I am 37 years old, 5'6", weigh 85 kg, and have a bf of roughly 18%. Since I turned eighteen, I have been exercising. I spent the majority of my early gym years trying to control my food addiction and lose weight because I'm a typical chubby boy. It wasn't until I was 25 that I contacted a coach and began to make progress, gain a better understanding of my body, and improve my relationship with food. I've had a lot of trouble with food purging and bingeing, but now I'm in a better place with regard to food and nutrition. My passion for delicious food led me to pursue a career as a chef.

Below is a breakdown of stats, cycle, workouts and food

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Diet

Starting macros
Protein: 210 grams
Fats: 80 grams
Carbs: 350-370 grams
Starting Cals: 3100 (will bump up in two weeks and gradually increase it going up to 4500 or more, coming off reta eating is a bit hard atm)

Cycle
Cycle length 20 weeks (16/06/2025 – 03/11/2025)
Bloods - Sports BB2 on 25/08/2025, 06/11/2025

Test P – 300 MG (EOD)
Primo E – 300 MG (EOD)
NPP – 300 MG (EOD)
Tren E – 200 MG (Monday & Thursday)
GH – 4 IU (Split 2iu AM/PM)
Aromasin – as needed

Support Supplements

ACV (a shot in warm water when I wake up)
Vitamin B complex
Vitamin C – 1000 mg
Vitamin D – 10000 iu
Vitamin E – 400 mg
NAC – 1200 mg
Tudca – 500 mg
Fish Oil – 4000 mg
Berberine - 500mg

Supplements

WPI
HBCD
EAAs
Pre workout
DMAA
Glutamine

Training

Lifting 5 days a week with a 20-30 min LISS cardio after workout (not so consistent with the cardio but will try and keep up with it)

2 days (Thursday, Sunday) active rest (bush walk, cycling, cardio or core)

Step goal: 8000-10000 daily

Water intake - 4 litres daily


Meals

Meal 1 – WPI, rice flakes, banana, glutamine, peanut butter

Post workout – WPI, HBCD, glutamine

Meal 2 – chicken, rice, avocado/ nuts, veggies

Meal 3 – chicken, pasta/rice, nuts, glutamine

Meal 4 – WPI, roast potato, chicken, peanut butter

Meal 5 – chicken, rice, veggies, mixed nuts

I dont eat much red meat and am allergic to fish so that is out, you'll see more of chicken, turkey and other protiens. I will be playing loose with condiments and oil, but will keep em in check if i start getting bloated or stack on some fat. Will be posting training breakdown, pictures of meals every day. The pictures are

Looking forward to growing and learning from you guys, any suggestions and critiques are greatly appreciated and welcomed.

@Donaldpump awesome work so far bro! I will be following along for sure!

 

[SteveMobsterG]

I'm not keen on running PEDs the whole 20 weeks.

 

[BodyMonster34]

Hello everyone, this growth phase log is sponsored by notorious labs with HGH from @Liquid Gold Labs . I am really grateful to these guys for their support and belief in me during this phase. THis is 20 week log with the goal to get huge while focussing on my arms and legs. i'll move into a recomp and try and keep making gains down the line.

A little about myself: I am 37 years old, 5'6", weigh 85 kg, and have a bf of roughly 18%. Since I turned eighteen, I have been exercising. I spent the majority of my early gym years trying to control my food addiction and lose weight because I'm a typical chubby boy. It wasn't until I was 25 that I contacted a coach and began to make progress, gain a better understanding of my body, and improve my relationship with food. I've had a lot of trouble with food purging and bingeing, but now I'm in a better place with regard to food and nutrition. My passion for delicious food led me to pursue a career as a chef.

Below is a breakdown of stats, cycle, workouts and food

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Diet

Starting macros
Protein: 210 grams
Fats: 80 grams
Carbs: 350-370 grams
Starting Cals: 3100 (will bump up in two weeks and gradually increase it going up to 4500 or more, coming off reta eating is a bit hard atm)

Cycle
Cycle length 20 weeks (16/06/2025 – 03/11/2025)
Bloods - Sports BB2 on 25/08/2025, 06/11/2025

Test P – 300 MG (EOD)
Primo E – 300 MG (EOD)
NPP – 300 MG (EOD)
Tren E – 200 MG (Monday & Thursday)
GH – 4 IU (Split 2iu AM/PM)
Aromasin – as needed

Support Supplements

ACV (a shot in warm water when I wake up)
Vitamin B complex
Vitamin C – 1000 mg
Vitamin D – 10000 iu
Vitamin E – 400 mg
NAC – 1200 mg
Tudca – 500 mg
Fish Oil – 4000 mg
Berberine - 500mg

Supplements

WPI
HBCD
EAAs
Pre workout
DMAA
Glutamine

Training

Lifting 5 days a week with a 20-30 min LISS cardio after workout (not so consistent with the cardio but will try and keep up with it)

2 days (Thursday, Sunday) active rest (bush walk, cycling, cardio or core)

Step goal: 8000-10000 daily

Water intake - 4 litres daily


Meals

Meal 1 – WPI, rice flakes, banana, glutamine, peanut butter

Post workout – WPI, HBCD, glutamine

Meal 2 – chicken, rice, avocado/ nuts, veggies

Meal 3 – chicken, pasta/rice, nuts, glutamine

Meal 4 – WPI, roast potato, chicken, peanut butter

Meal 5 – chicken, rice, veggies, mixed nuts

I dont eat much red meat and am allergic to fish so that is out, you'll see more of chicken, turkey and other protiens. I will be playing loose with condiments and oil, but will keep em in check if i start getting bloated or stack on some fat. Will be posting training breakdown, pictures of meals every day. The pictures are

Looking forward to growing and learning from you guys, any suggestions and critiques are greatly appreciated and welcomed.

@donaldpumps

bro let see more red meat. you need it if you gonna grow into a real man
too much chicken

 

[Donaldpump]

@Donaldpump damn looking thick and big bro want to see it on new level with the EF fam, checked you on EVO too you legit

happy to see this but i want to see you start adding pre post workout cardio FACT needed

@Notorious Labs welcome

You’re right mate, I will increase my cardio to minimum 5*30 min sessions. Doing 3 or 4 days cardio at best right now.

Pre workout I do a 10 minute walk or cycle till I feel warmed up and the pre kicks in.

 

[Donaldpump]

I'm not keen on running PEDs the whole 20 weeks.

I would leave it to bloods and performance and how much gains I make. Might cut it short brother, all depends on how much progress I can make without compromising too much on health.

 

[Donaldpump]

@donaldpumps

bro let see more red meat. you need it if you gonna grow into a real man
too much chicken

I will bro, I’ll add beef mince and lamb to the rotation. Don’t like it much but whatever it takes. Gotta be strong mentally and do it.

 

[2Thick]

Hello everyone, this growth phase log is sponsored by notorious labs with HGH from @Liquid Gold Labs . I am really grateful to these guys for their support and belief in me during this phase. THis is 20 week log with the goal to get huge while focussing on my arms and legs. i'll move into a recomp and try and keep making gains down the line.

A little about myself: I am 37 years old, 5'6", weigh 85 kg, and have a bf of roughly 18%. Since I turned eighteen, I have been exercising. I spent the majority of my early gym years trying to control my food addiction and lose weight because I'm a typical chubby boy. It wasn't until I was 25 that I contacted a coach and began to make progress, gain a better understanding of my body, and improve my relationship with food. I've had a lot of trouble with food purging and bingeing, but now I'm in a better place with regard to food and nutrition. My passion for delicious food led me to pursue a career as a chef.

Below is a breakdown of stats, cycle, workouts and food

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Diet

Starting macros
Protein: 210 grams
Fats: 80 grams
Carbs: 350-370 grams
Starting Cals: 3100 (will bump up in two weeks and gradually increase it going up to 4500 or more, coming off reta eating is a bit hard atm)

Cycle
Cycle length 20 weeks (16/06/2025 – 03/11/2025)
Bloods - Sports BB2 on 25/08/2025, 06/11/2025

Test P – 300 MG (EOD)
Primo E – 300 MG (EOD)
NPP – 300 MG (EOD)
Tren E – 200 MG (Monday & Thursday)
GH – 4 IU (Split 2iu AM/PM)
Aromasin – as needed

Support Supplements

ACV (a shot in warm water when I wake up)
Vitamin B complex
Vitamin C – 1000 mg
Vitamin D – 10000 iu
Vitamin E – 400 mg
NAC – 1200 mg
Tudca – 500 mg
Fish Oil – 4000 mg
Berberine - 500mg

Supplements

WPI
HBCD
EAAs
Pre workout
DMAA
Glutamine

Training

Lifting 5 days a week with a 20-30 min LISS cardio after workout (not so consistent with the cardio but will try and keep up with it)

2 days (Thursday, Sunday) active rest (bush walk, cycling, cardio or core)

Step goal: 8000-10000 daily

Water intake - 4 litres daily


Meals

Meal 1 – WPI, rice flakes, banana, glutamine, peanut butter

Post workout – WPI, HBCD, glutamine

Meal 2 – chicken, rice, avocado/ nuts, veggies

Meal 3 – chicken, pasta/rice, nuts, glutamine

Meal 4 – WPI, roast potato, chicken, peanut butter

Meal 5 – chicken, rice, veggies, mixed nuts

I dont eat much red meat and am allergic to fish so that is out, you'll see more of chicken, turkey and other protiens. I will be playing loose with condiments and oil, but will keep em in check if i start getting bloated or stack on some fat. Will be posting training breakdown, pictures of meals every day. The pictures are

Looking forward to growing and learning from you guys, any suggestions and critiques are greatly appreciated and welcomed.

@donaldpumps

yeah you got a damn good log going too on evo. i just posted in it yesterday
this one is going to be awesome too pump it

 

[Donaldpump]

Yesterday’s workout - shoulders

I’ve been doing stretching and spanking reverse peck deck fly before shoulders, I’ve found it makes my other lifts more balanced and easy.

OHP (should be doing em with a barbell but I feel it better on a plate loaded machine)

1*40 kg 17 reps
1*50 kg 12 reps
1*60 kg 12 reps
1*80 kg 10 reps
1*90 kg 6 reps

Arnold press

1*20 kg 16 reps
2*25 kg 12/12 reps
1*30 kg 8 reps
1*32.5 kg 5 reps

Incline bench reverse fly

3*10 kg 12/12/12 reps
1*12 kg 8 reps with partials till I could hold on

Dumbbell shrugs

2*30 kg 12/12 reps
2*35 kg 12 reps

Pronated Wrist curls

4*15 kg 15/15/15/15 reps

Supinated wrist curls

4*10 kg 15/15/15/15 reps

Leg raises on bench

4 sets AMRAP (did no less than 15 every set)

Cardio - 25 min 5 incline on 5.5 speed
Step count - 12474

I ate the same meals the past 2 days.

For breakfast, I swapped peanut butter for a probiotic yogurt. No other changes.

Weight is moving good, had a great workout, shoulders are my favourite part to work on atm. Did abs a bit and got a massive cramp. I need to do core and abs more frequently.

Added pink salt to intra workout with EAAs and glutamine.

Today is a rest day, I’m going to do a 6km walk around the house. Got some good inclines and hr is always 130+ on the walk. Finishing it with mobility exercises for a bad ankle and shoulder. Will also do 4 sets AMRAP leg raises.

 

[Ulter]

Hello everyone, this growth phase log is sponsored by notorious labs with HGH from @Liquid Gold Labs . I am really grateful to these guys for their support and belief in me during this phase. THis is 20 week log with the goal to get huge while focussing on my arms and legs. i'll move into a recomp and try and keep making gains down the line.

A little about myself: I am 37 years old, 5'6", weigh 85 kg, and have a bf of roughly 18%. Since I turned eighteen, I have been exercising. I spent the majority of my early gym years trying to control my food addiction and lose weight because I'm a typical chubby boy. It wasn't until I was 25 that I contacted a coach and began to make progress, gain a better understanding of my body, and improve my relationship with food. I've had a lot of trouble with food purging and bingeing, but now I'm in a better place with regard to food and nutrition. My passion for delicious food led me to pursue a career as a chef.

Below is a breakdown of stats, cycle, workouts and food

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Diet

Starting macros
Protein: 210 grams
Fats: 80 grams
Carbs: 350-370 grams
Starting Cals: 3100 (will bump up in two weeks and gradually increase it going up to 4500 or more, coming off reta eating is a bit hard atm)

Cycle
Cycle length 20 weeks (16/06/2025 – 03/11/2025)
Bloods - Sports BB2 on 25/08/2025, 06/11/2025

Test P – 300 MG (EOD)
Primo E – 300 MG (EOD)
NPP – 300 MG (EOD)
Tren E – 200 MG (Monday & Thursday)
GH – 4 IU (Split 2iu AM/PM)
Aromasin – as needed

Support Supplements

ACV (a shot in warm water when I wake up)
Vitamin B complex
Vitamin C – 1000 mg
Vitamin D – 10000 iu
Vitamin E – 400 mg
NAC – 1200 mg
Tudca – 500 mg
Fish Oil – 4000 mg
Berberine - 500mg

Supplements

WPI
HBCD
EAAs
Pre workout
DMAA
Glutamine

Training

Lifting 5 days a week with a 20-30 min LISS cardio after workout (not so consistent with the cardio but will try and keep up with it)

2 days (Thursday, Sunday) active rest (bush walk, cycling, cardio or core)

Step goal: 8000-10000 daily

Water intake - 4 litres daily


Meals

Meal 1 – WPI, rice flakes, banana, glutamine, peanut butter

Post workout – WPI, HBCD, glutamine

Meal 2 – chicken, rice, avocado/ nuts, veggies

Meal 3 – chicken, pasta/rice, nuts, glutamine

Meal 4 – WPI, roast potato, chicken, peanut butter

Meal 5 – chicken, rice, veggies, mixed nuts

I dont eat much red meat and am allergic to fish so that is out, you'll see more of chicken, turkey and other protiens. I will be playing loose with condiments and oil, but will keep em in check if i start getting bloated or stack on some fat. Will be posting training breakdown, pictures of meals every day. The pictures are

Looking forward to growing and learning from you guys, any suggestions and critiques are greatly appreciated and welcomed.

@Donaldpump nice welcome to EF family
good start to this log. i like the good fats you get in your diet

 

[ROIDDERS]

Hello everyone, this growth phase log is sponsored by notorious labs with HGH from @Liquid Gold Labs . I am really grateful to these guys for their support and belief in me during this phase. THis is 20 week log with the goal to get huge while focussing on my arms and legs. i'll move into a recomp and try and keep making gains down the line.

A little about myself: I am 37 years old, 5'6", weigh 85 kg, and have a bf of roughly 18%. Since I turned eighteen, I have been exercising. I spent the majority of my early gym years trying to control my food addiction and lose weight because I'm a typical chubby boy. It wasn't until I was 25 that I contacted a coach and began to make progress, gain a better understanding of my body, and improve my relationship with food. I've had a lot of trouble with food purging and bingeing, but now I'm in a better place with regard to food and nutrition. My passion for delicious food led me to pursue a career as a chef.

Below is a breakdown of stats, cycle, workouts and food

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Diet

Starting macros
Protein: 210 grams
Fats: 80 grams
Carbs: 350-370 grams
Starting Cals: 3100 (will bump up in two weeks and gradually increase it going up to 4500 or more, coming off reta eating is a bit hard atm)

Cycle
Cycle length 20 weeks (16/06/2025 – 03/11/2025)
Bloods - Sports BB2 on 25/08/2025, 06/11/2025

Test P – 300 MG (EOD)
Primo E – 300 MG (EOD)
NPP – 300 MG (EOD)
Tren E – 200 MG (Monday & Thursday)
GH – 4 IU (Split 2iu AM/PM)
Aromasin – as needed

Support Supplements

ACV (a shot in warm water when I wake up)
Vitamin B complex
Vitamin C – 1000 mg
Vitamin D – 10000 iu
Vitamin E – 400 mg
NAC – 1200 mg
Tudca – 500 mg
Fish Oil – 4000 mg
Berberine - 500mg

Supplements

WPI
HBCD
EAAs
Pre workout
DMAA
Glutamine

Training

Lifting 5 days a week with a 20-30 min LISS cardio after workout (not so consistent with the cardio but will try and keep up with it)

2 days (Thursday, Sunday) active rest (bush walk, cycling, cardio or core)

Step goal: 8000-10000 daily

Water intake - 4 litres daily


Meals

Meal 1 – WPI, rice flakes, banana, glutamine, peanut butter

Post workout – WPI, HBCD, glutamine

Meal 2 – chicken, rice, avocado/ nuts, veggies

Meal 3 – chicken, pasta/rice, nuts, glutamine

Meal 4 – WPI, roast potato, chicken, peanut butter

Meal 5 – chicken, rice, veggies, mixed nuts

I dont eat much red meat and am allergic to fish so that is out, you'll see more of chicken, turkey and other protiens. I will be playing loose with condiments and oil, but will keep em in check if i start getting bloated or stack on some fat. Will be posting training breakdown, pictures of meals every day. The pictures are

Looking forward to growing and learning from you guys, any suggestions and critiques are greatly appreciated and welcomed.

@Donaldpump that gear is looking sweet! lots of goodies in there i am jealous they look good!
you will love the EF family community

 

[abolone]

Nice log bro, watching this one!

@Notorious Labs is a great dude congrats on sponsorship!!

 

[ceo]

Hello everyone, this growth phase log is sponsored by notorious labs with HGH from @Liquid Gold Labs . I am really grateful to these guys for their support and belief in me during this phase. THis is 20 week log with the goal to get huge while focussing on my arms and legs. i'll move into a recomp and try and keep making gains down the line.

A little about myself: I am 37 years old, 5'6", weigh 85 kg, and have a bf of roughly 18%. Since I turned eighteen, I have been exercising. I spent the majority of my early gym years trying to control my food addiction and lose weight because I'm a typical chubby boy. It wasn't until I was 25 that I contacted a coach and began to make progress, gain a better understanding of my body, and improve my relationship with food. I've had a lot of trouble with food purging and bingeing, but now I'm in a better place with regard to food and nutrition. My passion for delicious food led me to pursue a career as a chef.

Below is a breakdown of stats, cycle, workouts and food

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Diet

Starting macros
Protein: 210 grams
Fats: 80 grams
Carbs: 350-370 grams
Starting Cals: 3100 (will bump up in two weeks and gradually increase it going up to 4500 or more, coming off reta eating is a bit hard atm)

Cycle
Cycle length 20 weeks (16/06/2025 – 03/11/2025)
Bloods - Sports BB2 on 25/08/2025, 06/11/2025

Test P – 300 MG (EOD)
Primo E – 300 MG (EOD)
NPP – 300 MG (EOD)
Tren E – 200 MG (Monday & Thursday)
GH – 4 IU (Split 2iu AM/PM)
Aromasin – as needed

Support Supplements

ACV (a shot in warm water when I wake up)
Vitamin B complex
Vitamin C – 1000 mg
Vitamin D – 10000 iu
Vitamin E – 400 mg
NAC – 1200 mg
Tudca – 500 mg
Fish Oil – 4000 mg
Berberine - 500mg

Supplements

WPI
HBCD
EAAs
Pre workout
DMAA
Glutamine

Training

Lifting 5 days a week with a 20-30 min LISS cardio after workout (not so consistent with the cardio but will try and keep up with it)

2 days (Thursday, Sunday) active rest (bush walk, cycling, cardio or core)

Step goal: 8000-10000 daily

Water intake - 4 litres daily


Meals

Meal 1 – WPI, rice flakes, banana, glutamine, peanut butter

Post workout – WPI, HBCD, glutamine

Meal 2 – chicken, rice, avocado/ nuts, veggies

Meal 3 – chicken, pasta/rice, nuts, glutamine

Meal 4 – WPI, roast potato, chicken, peanut butter

Meal 5 – chicken, rice, veggies, mixed nuts

I dont eat much red meat and am allergic to fish so that is out, you'll see more of chicken, turkey and other protiens. I will be playing loose with condiments and oil, but will keep em in check if i start getting bloated or stack on some fat. Will be posting training breakdown, pictures of meals every day. The pictures are

Looking forward to growing and learning from you guys, any suggestions and critiques are greatly appreciated and welcomed.

@Donaldpump bros you sure like a lot of chicken. how you cooking it? you put in air fryer?

 

[Donaldpump]

@Donaldpump nice welcome to EF family
good start to this log. i like the good fats you get in your diet

Thanks mate, took me some time to fine tune it and get rid of bloating and go issues. It works great for me now. I do have to put beef or some red meat in rotation though.

 

[Donaldpump]

@Donaldpump that gear is looking sweet! lots of goodies in there i am jealous they look good!
you will love the EF family community

Legit shed a tear when I opened the package and saw it

 

[Donaldpump]

Nice log bro, watching this one!

@Notorious Labs is a great dude congrats on sponsorship!

One of the best there is bro. Soo easy to deal with and always quick to reply. And how good is that packaging. Love it.

 

[Donaldpump]

@Donaldpump bros you sure like a lot of chicken. how you cooking it? you put in air fryer?

Haha love me some chicken, I do lots bro, I usually prep meals twice a week. today I seared chicken and made some butter chicken sauce to go with it. Last week I did turkey mince with roast potatoes. I’m a chef by trade so possibilities are endless. I like to experiment, just keeping oil and spices low.

Got really bad heartburn and hiccups after eating spiced roast chicken and vinegar salad yesterday though. Will introduce condiments slowly, I was too quick to rush into it.

 

[MasonicBodybuilder]

Let's go brother!

 

[BodyMonster34]

I will bro, I’ll add beef mince and lamb to the rotation. Don’t like it much but whatever it takes. Gotta be strong mentally and do it.

bro you don't like red meat? WHY?

 

[ballin2504]

Hello everyone, this growth phase log is sponsored by notorious labs with HGH from @Liquid Gold Labs . I am really grateful to these guys for their support and belief in me during this phase. THis is 20 week log with the goal to get huge while focussing on my arms and legs. i'll move into a recomp and try and keep making gains down the line.

A little about myself: I am 37 years old, 5'6", weigh 85 kg, and have a bf of roughly 18%. Since I turned eighteen, I have been exercising. I spent the majority of my early gym years trying to control my food addiction and lose weight because I'm a typical chubby boy. It wasn't until I was 25 that I contacted a coach and began to make progress, gain a better understanding of my body, and improve my relationship with food. I've had a lot of trouble with food purging and bingeing, but now I'm in a better place with regard to food and nutrition. My passion for delicious food led me to pursue a career as a chef.

Below is a breakdown of stats, cycle, workouts and food

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Diet

Starting macros
Protein: 210 grams
Fats: 80 grams
Carbs: 350-370 grams
Starting Cals: 3100 (will bump up in two weeks and gradually increase it going up to 4500 or more, coming off reta eating is a bit hard atm)

Cycle
Cycle length 20 weeks (16/06/2025 – 03/11/2025)
Bloods - Sports BB2 on 25/08/2025, 06/11/2025

Test P – 300 MG (EOD)
Primo E – 300 MG (EOD)
NPP – 300 MG (EOD)
Tren E – 200 MG (Monday & Thursday)
GH – 4 IU (Split 2iu AM/PM)
Aromasin – as needed

Support Supplements

ACV (a shot in warm water when I wake up)
Vitamin B complex
Vitamin C – 1000 mg
Vitamin D – 10000 iu
Vitamin E – 400 mg
NAC – 1200 mg
Tudca – 500 mg
Fish Oil – 4000 mg
Berberine - 500mg

Supplements

WPI
HBCD
EAAs
Pre workout
DMAA
Glutamine

Training

Lifting 5 days a week with a 20-30 min LISS cardio after workout (not so consistent with the cardio but will try and keep up with it)

2 days (Thursday, Sunday) active rest (bush walk, cycling, cardio or core)

Step goal: 8000-10000 daily

Water intake - 4 litres daily


Meals

Meal 1 – WPI, rice flakes, banana, glutamine, peanut butter

Post workout – WPI, HBCD, glutamine

Meal 2 – chicken, rice, avocado/ nuts, veggies

Meal 3 – chicken, pasta/rice, nuts, glutamine

Meal 4 – WPI, roast potato, chicken, peanut butter

Meal 5 – chicken, rice, veggies, mixed nuts

I dont eat much red meat and am allergic to fish so that is out, you'll see more of chicken, turkey and other protiens. I will be playing loose with condiments and oil, but will keep em in check if i start getting bloated or stack on some fat. Will be posting training breakdown, pictures of meals every day. The pictures are

Looking forward to growing and learning from you guys, any suggestions and critiques are greatly appreciated and welcomed.

@Donaldpump glad to see you started a log over here also big guy

 

[ROIDDERS]

Legit shed a tear when I opened the package and saw it

yeah that is nice to see

 

[ceo]

Haha love me some chicken, I do lots bro, I usually prep meals twice a week. today I seared chicken and made some butter chicken sauce to go with it. Last week I did turkey mince with roast potatoes. I’m a chef by trade so possibilities are endless. I like to experiment, just keeping oil and spices low.

Got really bad heartburn and hiccups after eating spiced roast chicken and vinegar salad yesterday though. Will introduce condiments slowly, I was too quick to rush into it.

bros you need to stay away from shit give you heartburn. stay away garlic, onions, vinegar, anything like that

 

[Ulter]

Thanks mate, took me some time to fine tune it and get rid of bloating and go issues. It works great for me now. I do have to put beef or some red meat in rotation though.

EF family love!

 

[Donaldpump]

bro you don't like red meat? WHY?

Haha I’m Indian bro, I ate beef the first time I came to Australia, legit felt my grandma roll in her grave

I eat anything now, just not too fond of it.

 

[Donaldpump]

bros you need to stay away from shit give you heartburn. stay away garlic, onions, vinegar, anything like that

Yep, I thought I could play a bit loose with it, nope, wasn’t a good idea. Back to salt and pepper and low oil meals.

 

[Donaldpump]

Yesterday’s Arms day workout

10 min walk
Reverse grip pull ups - 12/12/12/12

Barbell curls
2*15 kg 20/18 reps (warm up sets)
2*20 kg 15/15 reps
1*25 kg 12 reps
1*30 kg 9 reps ( could’ve pushed more here but then had the whole workout left. This is the heaviest I have curled with good form)

Reverse barbell curls
2*15 kg 15/15 reps
2*20 kg 12/12 reps

Hammer curls
3*12.5 kg 12/12 reps
1*15 kg 7 reps

Close grip bench press
2*40 kg 12/12 reps
2*50 kg 10/10 reps

Skull crushers
1*15 kg 15 reps
2*20 kg 12/12 reps
1*22.5 kg 7 reps

Tricep push down with rope
2*17.5 12/12 reps
2*22.5 12/9 reps

Lying leg raise
4 sets AMRAP

Ab wheel
4 sets 12/12/12/12 reps

Cardio - 30 min incline treadmill (5.5 speed/ 130 bpm average)
Step count - 7433 (ended up at 11769 for the day)

Workout was great, I can push more weight now, lifts are easy, not lifting too heavy. Had a great pump.

For a 6 week workout plan I break it up like this

1st week - 60% rpe
Week 2-3 - 70% rpe
Week 4-6 - all out max effort

breakfast remains the same
Intra workout was 10g EAAs, 5g glutamine, pink salt
Post workout - 3 scoops wpi, 80g hbcd, 10g glutamine

Post workout meal was coconut chicken and rice
3rd meal was the same
Dinner was beef tacos with lettuce and sour cream


Sleep is good, digestion is better after scaling back oil and spices. Will keep it this way for the time being. Appetite is better and can eat more now, not as full after meals. Will bump food up to 3600 next week.

 

[ceo]

Yep, I thought I could play a bit loose with it, nope, wasn’t a good idea. Back to salt and pepper and low oil meals.

bros i think paprika good too and safe and oregano

 

[BodyMonster34]

Haha I’m Indian bro, I ate beef the first time I came to Australia, legit felt my grandma roll in her grave

I eat anything now, just not too fond of it.

bro I'm red indian too. been in texas since earth started 600 years ago. and we eat red meat what the problem

 

[Tiger Salman Khan]

Yesterday’s Arms day workout

10 min walk
Reverse grip pull ups - 12/12/12/12

Barbell curls
2*15 kg 20/18 reps (warm up sets)
2*20 kg 15/15 reps
1*25 kg 12 reps
1*30 kg 9 reps ( could’ve pushed more here but then had the whole workout left. This is the heaviest I have curled with good form)

Reverse barbell curls
2*15 kg 15/15 reps
2*20 kg 12/12 reps

Hammer curls
3*12.5 kg 12/12 reps
1*15 kg 7 reps

Close grip bench press
2*40 kg 12/12 reps
2*50 kg 10/10 reps

Skull crushers
1*15 kg 15 reps
2*20 kg 12/12 reps
1*22.5 kg 7 reps

Tricep push down with rope
2*17.5 12/12 reps
2*22.5 12/9 reps

Lying leg raise
4 sets AMRAP

Ab wheel
4 sets 12/12/12/12 reps

Cardio - 30 min incline treadmill (5.5 speed/ 130 bpm average)
Step count - 7433 (ended up at 11769 for the day)

Workout was great, I can push more weight now, lifts are easy, not lifting too heavy. Had a great pump.

For a 6 week workout plan I break it up like this

1st week - 60% rpe
Week 2-3 - 70% rpe
Week 4-6 - all out max effort

breakfast remains the same
Intra workout was 10g EAAs, 5g glutamine, pink salt
Post workout - 3 scoops wpi, 80g hbcd, 10g glutamine

Post workout meal was coconut chicken and rice
3rd meal was the same
Dinner was beef tacos with lettuce and sour cream


Sleep is good, digestion is better after scaling back oil and spices. Will keep it this way for the time being. Appetite is better and can eat more now, not as full after meals. Will bump food up to 3600 next week.

@Donaldpump Arms day look solid bro.......

 

[Noah Wixx]

Hello everyone, this growth phase log is sponsored by notorious labs with HGH from @Liquid Gold Labs . I am really grateful to these guys for their support and belief in me during this phase. THis is 20 week log with the goal to get huge while focussing on my arms and legs. i'll move into a recomp and try and keep making gains down the line.

A little about myself: I am 37 years old, 5'6", weigh 85 kg, and have a bf of roughly 18%. Since I turned eighteen, I have been exercising. I spent the majority of my early gym years trying to control my food addiction and lose weight because I'm a typical chubby boy. It wasn't until I was 25 that I contacted a coach and began to make progress, gain a better understanding of my body, and improve my relationship with food. I've had a lot of trouble with food purging and bingeing, but now I'm in a better place with regard to food and nutrition. My passion for delicious food led me to pursue a career as a chef.

Below is a breakdown of stats, cycle, workouts and food

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Diet

Starting macros
Protein: 210 grams
Fats: 80 grams
Carbs: 350-370 grams
Starting Cals: 3100 (will bump up in two weeks and gradually increase it going up to 4500 or more, coming off reta eating is a bit hard atm)

Cycle
Cycle length 20 weeks (16/06/2025 – 03/11/2025)
Bloods - Sports BB2 on 25/08/2025, 06/11/2025

Test P – 300 MG (EOD)
Primo E – 300 MG (EOD)
NPP – 300 MG (EOD)
Tren E – 200 MG (Monday & Thursday)
GH – 4 IU (Split 2iu AM/PM)
Aromasin – as needed

Support Supplements

ACV (a shot in warm water when I wake up)
Vitamin B complex
Vitamin C – 1000 mg
Vitamin D – 10000 iu
Vitamin E – 400 mg
NAC – 1200 mg
Tudca – 500 mg
Fish Oil – 4000 mg
Berberine - 500mg

Supplements

WPI
HBCD
EAAs
Pre workout
DMAA
Glutamine

Training

Lifting 5 days a week with a 20-30 min LISS cardio after workout (not so consistent with the cardio but will try and keep up with it)

2 days (Thursday, Sunday) active rest (bush walk, cycling, cardio or core)

Step goal: 8000-10000 daily

Water intake - 4 litres daily


Meals

Meal 1 – WPI, rice flakes, banana, glutamine, peanut butter

Post workout – WPI, HBCD, glutamine

Meal 2 – chicken, rice, avocado/ nuts, veggies

Meal 3 – chicken, pasta/rice, nuts, glutamine

Meal 4 – WPI, roast potato, chicken, peanut butter

Meal 5 – chicken, rice, veggies, mixed nuts

I dont eat much red meat and am allergic to fish so that is out, you'll see more of chicken, turkey and other protiens. I will be playing loose with condiments and oil, but will keep em in check if i start getting bloated or stack on some fat. Will be posting training breakdown, pictures of meals every day. The pictures are

Looking forward to growing and learning from you guys, any suggestions and critiques are greatly appreciated and welcomed.

Donald Pump i see what u did with that

 

[Donaldpump]

Donald Pump i see what u did with that

hahaha learning from the best

 

[Donaldpump]

Hey fam

The last couple days have been busy with work, doesn't help that i have a blocked nose. absolutely hate it. workouts are good, sleep is better, nutrition can definetly be better. Skipped a meal yesterday, had no carbs for my meals today, maybe consider it a low carb day since i didnt do shit today, just lazed around.

yesterday was the first leg day of this phase, went smooth, pushed the ususal weight, was not really into it coz i was pressed for time, had to be at work so rushed through it. I think i need to dedicate more time to legs but at the same time i hate training legs coz they are very weak. Before a leg workout i try and get some blood moving, did 10 minutes of walking and stretched. I do 2 sets of pre exaust leg extention before i start my workout, it helps me connect better.

Leg press - high foot ham focussed
1*60 kg 12 reps
1*80 kg 12 reps
3*120 kg 8/8/8 reps

Dumbell RDL (toes raised on plate)
2*15 kg 15 reps
1*17.5 kg 12 reps
1*20 kg 3 reps (felt it on my lower back so dropped it and moved on)

Walking lunges
4*15 kg each hand 12/12/12/12 reps

pendulum squat
1*30 kg 3 reps
Couldnt get up so dropped it and moved to hack squat instead

Hack squat
3*30 kg 12/12/10 reps
1*50 kg 8 reps

Standing calf raise (no weights)
12/12/12/12 reps

Seated calf raise
3*20 kg 12 reps
1*30 kg 10 reps

Rope crunches
5*30 kg 12/12/15/15/15

Hanging leg raises (no weights)
13/10/10/10/8 reps

No cardio yesterday, was running late for work after this.
Step count - 7652

Breakfast is the same 150g rice flakes/banana/berries/2 scoops WPI/ peanut butter
Intra workout - 10g EAAs/Pink salt/ 5g Glutamine
Post workout - 80g HBCD/ 3 scoops WPI/ 10g Glutamine

Meal 2 - Ate at work - Chicken rissotto/ My muscle chef protien bar
Meal 3 - skipped
Meal 4 - Pan fried chicken and 80g HBCD

 

[Donaldpump]

Sunday check in

This is the first check in for this phase. Overall it was a ok week, could have been better with food and the blocked nose didnt help. somehow i feel more leaner than last week when i started. Can definetly see noticeable difference in strength, shoulders are definetly looking better. back pumps are insane.

Pinned my gear MWF, apart from pips from primo everything went in smooth. i will start to rotate between delts and glutes now. I hate pinning delts, movement becomes and issue for the next few days or maybe i am doing it wrong.

Stats

Weight - 88.6 kg
Chest - 46 inch
Arms - 18 inch
Waist - 30 inch
Legs - 24 inch

As you can see in the pictures, legs need to worked on and lower pecs need more development. This will be the focus for this growth phase.
Today was active rest day, i didnt do anything, was too tired to go to the gym. ate and slept. just finished 45 minutes of cycle as the cardio for the day.

 

[the_alcatraz]

Hey fam

The last couple days have been busy with work, doesn't help that i have a blocked nose. absolutely hate it. workouts are good, sleep is better, nutrition can definetly be better. Skipped a meal yesterday, had no carbs for my meals today, maybe consider it a low carb day since i didnt do shit today, just lazed around.

yesterday was the first leg day of this phase, went smooth, pushed the ususal weight, was not really into it coz i was pressed for time, had to be at work so rushed through it. I think i need to dedicate more time to legs but at the same time i hate training legs coz they are very weak. Before a leg workout i try and get some blood moving, did 10 minutes of walking and stretched. I do 2 sets of pre exaust leg extention before i start my workout, it helps me connect better.

Leg press - high foot ham focussed
1*60 kg 12 reps
1*80 kg 12 reps
3*120 kg 8/8/8 reps

Dumbell RDL (toes raised on plate)
2*15 kg 15 reps
1*17.5 kg 12 reps
1*20 kg 3 reps (felt it on my lower back so dropped it and moved on)

Walking lunges
4*15 kg each hand 12/12/12/12 reps

pendulum squat
1*30 kg 3 reps
Couldnt get up so dropped it and moved to hack squat instead

Hack squat
3*30 kg 12/12/10 reps
1*50 kg 8 reps

Standing calf raise (no weights)
12/12/12/12 reps

Seated calf raise
3*20 kg 12 reps
1*30 kg 10 reps

Rope crunches
5*30 kg 12/12/15/15/15

Hanging leg raises (no weights)
13/10/10/10/8 reps

No cardio yesterday, was running late for work after this.
Step count - 7652

Breakfast is the same 150g rice flakes/banana/berries/2 scoops WPI/ peanut butter
Intra workout - 10g EAAs/Pink salt/ 5g Glutamine
Post workout - 80g HBCD/ 3 scoops WPI/ 10g Glutamine

Meal 2 - Ate at work - Chicken rissotto/ My muscle chef protien bar
Meal 3 - skipped
Meal 4 - Pan fried chicken and 80g HBCD

Sunday check in

This is the first check in for this phase. Overall it was a ok week, could have been better with food and the blocked nose didnt help. somehow i feel more leaner than last week when i started. Can definetly see noticeable difference in strength, shoulders are definetly looking better. back pumps are insane.

Pinned my gear MWF, apart from pips from primo everything went in smooth. i will start to rotate between delts and glutes now. I hate pinning delts, movement becomes and issue for the next few days or maybe i am doing it wrong.

Stats

Weight - 88.6 kg
Chest - 46 inch
Arms - 18 inch
Waist - 30 inch
Legs - 24 inch

As you can see in the pictures, legs need to worked on and lower pecs need more development. This will be the focus for this growth phase.
Today was active rest day, i didnt do anything, was too tired to go to the gym. ate and slept. just finished 45 minutes of cycle as the cardio for the day.

looks like you cutting bro but start getting more cardio in ED even on rest days

 

[25homes]

Great start here

 

[Donaldpump]

Hey guys, havent updated the log in a couple weeks. After notorious labs made an exit i wasn't sure what to do with the log and how to proceed with it. I'm gonna continue this log as it was unless another lab is looking for a logger.

All gear and dosages remain the same except primo, i have dropped primo and plan to keep GH pre bed at 2iu.

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Last update
Weight - 88.6 kg
Chest - 46 inch
Arms - 18 inch
Waist - 30 inch
Legs - 24 inch

Current stats - 13/07/2025
Weight - 90.2 kg
Chest - 48 inch
Arms - 18.2 inch
Waist - 30 inch
Legs - 24 inch

Update on the last 2 weeks

Training plan changed to 2 body parts split. lifting 5 days, active rest/ cardio 6 days.
Cardio bumped up to 30 minutes 6 days a week.
steps count goal - 10000 steps/ day

Current Macros
Total calories - 3600-3700
protien - 260g
fats - 100g
carbs -450g

Current pictures from yesterday.

 

[Donaldpump]

Yesterday's chest and tricep workout

Stairmaster - 10 minutes warmup
Bar dips - 4*10

Wide grip incline bench
1*40 kg 16 reps
1*60 kg 12 reps
2*80 kg 12/10 reps
1*90 kg 7 reps (failed 100 Kg, got 2 reps)

Guillotine Bench Press (smith machine)
1*50 kg 14 reps
2*70 kg 10/10 reps
1*80 kg 6 reps (this set was to failure)

Cable fly (low to high)
4*20 kg AMRAP (did between 15-20 reps each set)

Close grip bench press
2*40 kg 12/12 reps
1*50 kg 12 reps
1*60 kg 9 reps

Rope pushdown
1*25 kg 15 reps
2*30 kg 15/13 reps
1*35 kg 10 reps

Leg raise on bench
6 sets AMRAP

Ab wheel
6 sets 10/10/10/8/8 reps

30 min Incline walk (154 BPM average)

Sleep has been very good, recovery is good. Went to the physio and he gave me some mobility exercises for ankle, forearm and shoulder, they have helped with movement. Left teres minor has a tear from years ago that hasnt healed but is much better now. Resting heart rate has climed up to 70-73.

On the PED side of things

i have dropped primo, tren has been bumped up to 300 everything else is the same

Test P – 300 MG (EOD)
NPP – 300 MG (EOD)
Tren E – 300 MG (EOD)
GH – 4 IU (Split 2iu AM/PM)

 

[the_alcatraz]

Hey guys, havent updated the log in a couple weeks. After notorious labs made an exit i wasn't sure what to do with the log and how to proceed with it. I'm gonna continue this log as it was unless another lab is looking for a logger.

All gear and dosages remain the same except primo, i have dropped primo and plan to keep GH pre bed at 2iu.

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Last update
Weight - 88.6 kg
Chest - 46 inch
Arms - 18 inch
Waist - 30 inch
Legs - 24 inch

Current stats - 13/07/2025
Weight - 90.2 kg
Chest - 48 inch
Arms - 18.2 inch
Waist - 30 inch
Legs - 24 inch

Update on the last 2 weeks

Training plan changed to 2 body parts split. lifting 5 days, active rest/ cardio 6 days.
Cardio bumped up to 30 minutes 6 days a week.
steps count goal - 10000 steps/ day

Current Macros
Total calories - 3600-3700
protien - 260g
fats - 100g
carbs -450g

Current pictures from yesterday.

Yesterday's chest and tricep workout

Stairmaster - 10 minutes warmup
Bar dips - 4*10

Wide grip incline bench
1*40 kg 16 reps
1*60 kg 12 reps
2*80 kg 12/10 reps
1*90 kg 7 reps (failed 100 Kg, got 2 reps)

Guillotine Bench Press (smith machine)
1*50 kg 14 reps
2*70 kg 10/10 reps
1*80 kg 6 reps (this set was to failure)

Cable fly (low to high)
4*20 kg AMRAP (did between 15-20 reps each set)

Close grip bench press
2*40 kg 12/12 reps
1*50 kg 12 reps
1*60 kg 9 reps

Rope pushdown
1*25 kg 15 reps
2*30 kg 15/13 reps
1*35 kg 10 reps

Leg raise on bench
6 sets AMRAP

Ab wheel
6 sets 10/10/10/8/8 reps

30 min Incline walk (154 BPM average)

Sleep has been very good, recovery is good. Went to the physio and he gave me some mobility exercises for ankle, forearm and shoulder, they have helped with movement. Left teres minor has a tear from years ago that hasnt healed but is much better now. Resting heart rate has climed up to 70-73.

On the PED side of things

i have dropped primo, tren has been bumped up to 300 everything else is the same

Test P – 300 MG (EOD)
NPP – 300 MG (EOD)
Tren E – 300 MG (EOD)
GH – 4 IU (Split 2iu AM/PM)

you ahve the size but i dont know why you up the npp though i think 200mgs npp better with 300mgs tren
you going to up cardio?

 

[stevesmi]

Hey guys, havent updated the log in a couple weeks. After notorious labs made an exit i wasn't sure what to do with the log and how to proceed with it. I'm gonna continue this log as it was unless another lab is looking for a logger.

All gear and dosages remain the same except primo, i have dropped primo and plan to keep GH pre bed at 2iu.

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Last update
Weight - 88.6 kg
Chest - 46 inch
Arms - 18 inch
Waist - 30 inch
Legs - 24 inch

Current stats - 13/07/2025
Weight - 90.2 kg
Chest - 48 inch
Arms - 18.2 inch
Waist - 30 inch
Legs - 24 inch

Update on the last 2 weeks

Training plan changed to 2 body parts split. lifting 5 days, active rest/ cardio 6 days.
Cardio bumped up to 30 minutes 6 days a week.
steps count goal - 10000 steps/ day

Current Macros
Total calories - 3600-3700
protien - 260g
fats - 100g
carbs -450g

Current pictures from yesterday.

@Donaldpump i think you are bringing in plenty of food for sure. you won't go wrong with that many calories and protein. keep it going!

 

[SteveMobsterG]

We lift, we do and we do with or without support

 

[ceo]

Hey guys, havent updated the log in a couple weeks. After notorious labs made an exit i wasn't sure what to do with the log and how to proceed with it. I'm gonna continue this log as it was unless another lab is looking for a logger.

All gear and dosages remain the same except primo, i have dropped primo and plan to keep GH pre bed at 2iu.

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Last update
Weight - 88.6 kg
Chest - 46 inch
Arms - 18 inch
Waist - 30 inch
Legs - 24 inch

Current stats - 13/07/2025
Weight - 90.2 kg
Chest - 48 inch
Arms - 18.2 inch
Waist - 30 inch
Legs - 24 inch

Update on the last 2 weeks

Training plan changed to 2 body parts split. lifting 5 days, active rest/ cardio 6 days.
Cardio bumped up to 30 minutes 6 days a week.
steps count goal - 10000 steps/ day

Current Macros
Total calories - 3600-3700
protien - 260g
fats - 100g
carbs -450g

Current pictures from yesterday.

bros i still think you got lots of room to lean up. i would say your body fat high teens. should drop it to low teens next @Donaldpump

 

[ROIDDERS]

Hey guys, havent updated the log in a couple weeks. After notorious labs made an exit i wasn't sure what to do with the log and how to proceed with it. I'm gonna continue this log as it was unless another lab is looking for a logger.

All gear and dosages remain the same except primo, i have dropped primo and plan to keep GH pre bed at 2iu.

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Last update
Weight - 88.6 kg
Chest - 46 inch
Arms - 18 inch
Waist - 30 inch
Legs - 24 inch

Current stats - 13/07/2025
Weight - 90.2 kg
Chest - 48 inch
Arms - 18.2 inch
Waist - 30 inch
Legs - 24 inch

Update on the last 2 weeks

Training plan changed to 2 body parts split. lifting 5 days, active rest/ cardio 6 days.
Cardio bumped up to 30 minutes 6 days a week.
steps count goal - 10000 steps/ day

Current Macros
Total calories - 3600-3700
protien - 260g
fats - 100g
carbs -450g

Current pictures from yesterday.

@Donaldpump this one is really good man. the chest, arms, and waist are all on point!

 

[Donaldpump]

you ahve the size but i dont know why you up the npp though i think 200mgs npp better with 300mgs tren
you going to up cardio?

I’ve just bumped tren to 300 from 200 NPP has been at 300 past 3 weeks, but I can see what you’re saying, I can drop NPP to 200 and avoid any sides that show up. Had none so far except tren sweats but splitting carbs in every meal helped with that a lot.

 

[Donaldpump]

@Donaldpump i think you are bringing in plenty of food for sure. you won't go wrong with that many calories and protein. keep it going!

bros i still think you got lots of room to lean up. i would say your body fat high teens. should drop it to low teens next @Donaldpump

As soon as Reta stopped working, it has been soo easy to keep food down, I am dropping carbs to 100 per meal and adding more protein. It should keep me full but leaner meals should help with dropping a little bit of body fat too.

 

[Donaldpump]

you ahve the size but i dont know why you up the npp though i think 200mgs npp better with 300mgs tren
you going to up cardio?

Cardio is 5 days @30 min post workout and I do 5-10 min of either incline walk or stair master before workout until pre hits.

Two rest days, I go for a 6km walk and do mobility exercises.

 

[BodyMonster34]

Hey guys, havent updated the log in a couple weeks. After notorious labs made an exit i wasn't sure what to do with the log and how to proceed with it. I'm gonna continue this log as it was unless another lab is looking for a logger.

All gear and dosages remain the same except primo, i have dropped primo and plan to keep GH pre bed at 2iu.

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Last update
Weight - 88.6 kg
Chest - 46 inch
Arms - 18 inch
Waist - 30 inch
Legs - 24 inch

Current stats - 13/07/2025
Weight - 90.2 kg
Chest - 48 inch
Arms - 18.2 inch
Waist - 30 inch
Legs - 24 inch

Update on the last 2 weeks

Training plan changed to 2 body parts split. lifting 5 days, active rest/ cardio 6 days.
Cardio bumped up to 30 minutes 6 days a week.
steps count goal - 10000 steps/ day

Current Macros
Total calories - 3600-3700
protien - 260g
fats - 100g
carbs -450g

Current pictures from yesterday.

bro time to break out the tren i think. you will get some big results on it. @Donaldpump you also need more red meat very important

 

[stevesmi]

As soon as Reta stopped working, it has been soo easy to keep food down, I am dropping carbs to 100 per meal and adding more protein. It should keep me full but leaner meals should help with dropping a little bit of body fat too.

yeah but you don't want to put on fat

 

[Donaldpump]

yeah but you don't want to put on fat

Absolutely, that’s why dropping carbs a bit and keeping cardio everyday. As soon as I see fat stacking up… I’ll drop the carbs even lower…

 

[2Thick]

Hey guys, havent updated the log in a couple weeks. After notorious labs made an exit i wasn't sure what to do with the log and how to proceed with it. I'm gonna continue this log as it was unless another lab is looking for a logger.

All gear and dosages remain the same except primo, i have dropped primo and plan to keep GH pre bed at 2iu.

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Last update
Weight - 88.6 kg
Chest - 46 inch
Arms - 18 inch
Waist - 30 inch
Legs - 24 inch

Current stats - 13/07/2025
Weight - 90.2 kg
Chest - 48 inch
Arms - 18.2 inch
Waist - 30 inch
Legs - 24 inch

Update on the last 2 weeks

Training plan changed to 2 body parts split. lifting 5 days, active rest/ cardio 6 days.
Cardio bumped up to 30 minutes 6 days a week.
steps count goal - 10000 steps/ day

Current Macros
Total calories - 3600-3700
protien - 260g
fats - 100g
carbs -450g

Current pictures from yesterday.

you should continue the log with or without a sponsor. its important to get the most benefits. you have come very very far. need to follow through ! @Donaldpump

 

[Ulter]

Hey guys, havent updated the log in a couple weeks. After notorious labs made an exit i wasn't sure what to do with the log and how to proceed with it. I'm gonna continue this log as it was unless another lab is looking for a logger.

All gear and dosages remain the same except primo, i have dropped primo and plan to keep GH pre bed at 2iu.

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Last update
Weight - 88.6 kg
Chest - 46 inch
Arms - 18 inch
Waist - 30 inch
Legs - 24 inch

Current stats - 13/07/2025
Weight - 90.2 kg
Chest - 48 inch
Arms - 18.2 inch
Waist - 30 inch
Legs - 24 inch

Update on the last 2 weeks

Training plan changed to 2 body parts split. lifting 5 days, active rest/ cardio 6 days.
Cardio bumped up to 30 minutes 6 days a week.
steps count goal - 10000 steps/ day

Current Macros
Total calories - 3600-3700
protien - 260g
fats - 100g
carbs -450g

Current pictures from yesterday.

@Donaldpump just proceed on the log. you do this log for yourself #1. we want to see you succeed!

 

[the_alcatraz]

Cardio is 5 days @30 min post workout and I do 5-10 min of either incline walk or stair master before workout until pre hits.

Two rest days, I go for a 6km walk and do mobility exercises.

thats good cardio bro

 

[stevesmi]

Absolutely, that’s why dropping carbs a bit and keeping cardio everyday. As soon as I see fat stacking up… I’ll drop the carbs even lower…

i would consider time restricted eating too but coming off glp'1's isn't easy with the rebound risk

 

[RoySimpson]

Hey guys, havent updated the log in a couple weeks. After notorious labs made an exit i wasn't sure what to do with the log and how to proceed with it. I'm gonna continue this log as it was unless another lab is looking for a logger.

All gear and dosages remain the same except primo, i have dropped primo and plan to keep GH pre bed at 2iu.

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Last update
Weight - 88.6 kg
Chest - 46 inch
Arms - 18 inch
Waist - 30 inch
Legs - 24 inch

Current stats - 13/07/2025
Weight - 90.2 kg
Chest - 48 inch
Arms - 18.2 inch
Waist - 30 inch
Legs - 24 inch

Update on the last 2 weeks

Training plan changed to 2 body parts split. lifting 5 days, active rest/ cardio 6 days.
Cardio bumped up to 30 minutes 6 days a week.
steps count goal - 10000 steps/ day

Current Macros
Total calories - 3600-3700
protien - 260g
fats - 100g
carbs -450g

Current pictures from yesterday.

@Donaldpump Keep the updates coming bro!

 

[ceo]

As soon as Reta stopped working, it has been soo easy to keep food down, I am dropping carbs to 100 per meal and adding more protein. It should keep me full but leaner meals should help with dropping a little bit of body fat too.

bros makes sense

 

[ballin2504]

Hey guys, havent updated the log in a couple weeks. After notorious labs made an exit i wasn't sure what to do with the log and how to proceed with it. I'm gonna continue this log as it was unless another lab is looking for a logger.

All gear and dosages remain the same except primo, i have dropped primo and plan to keep GH pre bed at 2iu.

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Last update
Weight - 88.6 kg
Chest - 46 inch
Arms - 18 inch
Waist - 30 inch
Legs - 24 inch

Current stats - 13/07/2025
Weight - 90.2 kg
Chest - 48 inch
Arms - 18.2 inch
Waist - 30 inch
Legs - 24 inch

Update on the last 2 weeks

Training plan changed to 2 body parts split. lifting 5 days, active rest/ cardio 6 days.
Cardio bumped up to 30 minutes 6 days a week.
steps count goal - 10000 steps/ day

Current Macros
Total calories - 3600-3700
protien - 260g
fats - 100g
carbs -450g

Current pictures from yesterday.

@Donaldpump putting some quality work in man. Keep it up.

 

[25homes]

Hey guys, havent updated the log in a couple weeks. After notorious labs made an exit i wasn't sure what to do with the log and how to proceed with it. I'm gonna continue this log as it was unless another lab is looking for a logger.

All gear and dosages remain the same except primo, i have dropped primo and plan to keep GH pre bed at 2iu.

Stats

Age: 37
Height: 5’6
Current Weight: 86 kg
Goal Weight: 95 Kg

Last update
Weight - 88.6 kg
Chest - 46 inch
Arms - 18 inch
Waist - 30 inch
Legs - 24 inch

Current stats - 13/07/2025
Weight - 90.2 kg
Chest - 48 inch
Arms - 18.2 inch
Waist - 30 inch
Legs - 24 inch

Update on the last 2 weeks

Training plan changed to 2 body parts split. lifting 5 days, active rest/ cardio 6 days.
Cardio bumped up to 30 minutes 6 days a week.
steps count goal - 10000 steps/ day

Current Macros
Total calories - 3600-3700
protien - 260g
fats - 100g
carbs -450g

Current pictures from yesterday.

Nice update