Approved Log Testosterone HGH Retatrutide Log - Sponsored by UGL OZ

[hypogaeum]

Cycle/Log Outcome Goals

• Starting goal: reach the leanest condition I’ve achieved while managing fatigue and holding performance where practical.
• Secondary goals: bring up leg size, upper chest thickness and upper back width while keep sleep, nutrition, digestion and training consistency dialled in.
• Health: keep BP in range, lipids and haematology manageable, and make adjustments based on bloods (not guesswork).

Personal Info / Log Introduction

• Age: 30
• Height: 189cm
• Current weight: 113.5kg
• Sponsor: @UGL OZ
• Coach: Yes, now being coached!

Current Compounds

• Test E: 50mg EOD
• GH: 3.33IU daily (pre-bed)
• Retatrutide: 0.5mg twice weekly
• MT2: 250mcg once weekly
• Health supps (TBJP): Omega-3s, Unwind (Mag + Taurine), K2 + D3, Vital Support (NAC + TUDCA), In-Sure (Berberine + ALA), Love-Heart (CoQ10 + Bergamot).
• AIs remain on hand but don't anticipate any need in the near future.

Plan (for the next few weeks)

• Keep the same training split and peri-workout structure.
• Maintain daily steps and tidy food choices; let the weekly photos guide changes.
• Get bloodwork done in the next few weeks/ months. Coming off the back of a 18 or so week blast, we'll want to check that things are getting back into the right spot.
• Continue Test, GH, reta and MT2 as above. Review labs and adjust only if needed.

Injections

• Injecting GH pre-bed. Sub-q are being done in stomach fat with 6mm 29G insulin pins.
• Oils injected EOD. Can increase to daily if bloodwork (and coach) recommend. IM are being done across delts, pecs, lats, ventroglutes, glutes and quads with 13mm 29G pins (everywhere except glutes and quads) and 25mm 25G pins (glutes and quads).

Lab Used

Will be running products exclusively from ugloz.is, with AJ and the team being kind enough to extend the sponsorship into this new phase. Again, feeling seriously blessed to be given this opportunity and with new goals and a new approach (combining the quality products with a quality coach), I know things will be taken to a level I've not ever achieved before.

Training Program

• Same weekly split (Upper / Lower / Push / Pull / Lower, and two rest days).
• Slight shift in my output in the sessions- rather than trying to trust my ability to know where 1-2RIR is, pushing a lot harder and trying to leave it all in the gym. I'll remain conscious of the body giving me feedback (don't want to burn out or pick up a niggle/ injury), but having a coach that can oversee this and make the call on whether I actually need a deload or just need to stop being a bitch is going to take a lot of guesswork out of it.
• Peri-workout structure has been sharpened (pre / intra / post) which is helping performance and digestion.
• Sleep has been consistently good; recovery feels solid session to session.

Cardio

Still primarily walking after lunch and evenings when I can. When I don't do a lunchtime walk, table tennis is on the cards for a 15-25 minute block, which gets things the blood flowing. Nothing major, and nothing too formal at this stage- roughly 8100 steps a day average and expect this to be a lever that we pull more as fat loss stalls.

Diet Overview

• Calories/macros broadly unchanged; the big improvement has been adherence.
• Weekly photo check ins (every Sunday morning) have helped tighten up the little mindless things I was doing and not accounting for (finishing leftovers that the kids didn't want, snacks after work, while chatting to the missus etc). As a result, I'm being a lot more intentional and have been dropping on just over 3000 calories a day.
• Peri-workout carbs are placed more intentionally and as a result digestion is in a great spot and workouts have been better than ever.

Log Update Template (to be updated throughout the log)

• Session: [Day + Training Focus]
  • [Planning to include a screenshot or summary of the workout including exercises done, intensity, rep range, how the pump was, what the energy levels were like, etc.]
• Cardio: [Will keep it simple, something like "30 minute walk at lunch".]
• Nutrition: [Might cut back on the nutrition screenshots and just do an overview as needed]
• Recovery: [Sleep duration and quality, how the body is feeling, how the joints are, any niggles, etc.]
• Current PEDs: [Changes if made; otherwise will likely just read "Same as previously mentioned.”]
• Current Health Supplements: [Changes if made; otherwise will likely just read "Same as previously mentioned.”]
• Side Effects & Adjustments: [Any relevant notes on BP, injection sites, libido, mood, energy, etc as required.]
• Adjustments Made: [Changes to training, compounds, nutrition, AI use, etc, if any.]
• Progress Updates: [Morning weight, strength notes, visual fullness, performance trends.]
• General Comments: [Motivation, work/life stress, recovery outlook, upcoming plans or changes.]

 

[abolone]

Cycle/Log Outcome Goals

• Starting goal: reach the leanest condition I’ve achieved while managing fatigue and holding performance where practical.
• Secondary goals: bring up leg size, upper chest thickness and upper back width while keep sleep, nutrition, digestion and training consistency dialled in.
• Health: keep BP in range, lipids and haematology manageable, and make adjustments based on bloods (not guesswork).

Personal Info / Log Introduction

• Age: 30
• Height: 189cm
• Current weight: 113.5kg
• Sponsor: @UGL OZ
• Coach: Yes, now being coached!

Current Compounds

• Test E: 50mg EOD
• GH: 3.33IU daily (pre-bed)
• Retatrutide: 0.5mg twice weekly
• MT2: 250mcg once weekly
• Health supps (TBJP): Omega-3s, Unwind (Mag + Taurine), K2 + D3, Vital Support (NAC + TUDCA), In-Sure (Berberine + ALA), Love-Heart (CoQ10 + Bergamot).
• AIs remain on hand but don't anticipate any need in the near future.

Plan (for the next few weeks)

• Keep the same training split and peri-workout structure.
• Maintain daily steps and tidy food choices; let the weekly photos guide changes.
• Get bloodwork done in the next few weeks/ months. Coming off the back of a 18 or so week blast, we'll want to check that things are getting back into the right spot.
• Continue Test, GH, reta and MT2 as above. Review labs and adjust only if needed.

Injections

• Injecting GH pre-bed. Sub-q are being done in stomach fat with 6mm 29G insulin pins.
• Oils injected EOD. Can increase to daily if bloodwork (and coach) recommend. IM are being done across delts, pecs, lats, ventroglutes, glutes and quads with 13mm 29G pins (everywhere except glutes and quads) and 25mm 25G pins (glutes and quads).

Lab Used

Will be running products exclusively from ugloz.is, with AJ and the team being kind enough to extend the sponsorship into this new phase. Again, feeling seriously blessed to be given this opportunity and with new goals and a new approach (combining the quality products with a quality coach), I know things will be taken to a level I've not ever achieved before.

Training Program

• Same weekly split (Upper / Lower / Push / Pull / Lower, and two rest days).
• Slight shift in my output in the sessions- rather than trying to trust my ability to know where 1-2RIR is, pushing a lot harder and trying to leave it all in the gym. I'll remain conscious of the body giving me feedback (don't want to burn out or pick up a niggle/ injury), but having a coach that can oversee this and make the call on whether I actually need a deload or just need to stop being a bitch is going to take a lot of guesswork out of it.
• Peri-workout structure has been sharpened (pre / intra / post) which is helping performance and digestion.
• Sleep has been consistently good; recovery feels solid session to session.

Cardio

Still primarily walking after lunch and evenings when I can. When I don't do a lunchtime walk, table tennis is on the cards for a 15-25 minute block, which gets things the blood flowing. Nothing major, and nothing too formal at this stage- roughly 8100 steps a day average and expect this to be a lever that we pull more as fat loss stalls.

Diet Overview

• Calories/macros broadly unchanged; the big improvement has been adherence.
• Weekly photo check ins (every Sunday morning) have helped tighten up the little mindless things I was doing and not accounting for (finishing leftovers that the kids didn't want, snacks after work, while chatting to the missus etc). As a result, I'm being a lot more intentional and have been dropping on just over 3000 calories a day.
• Peri-workout carbs are placed more intentionally and as a result digestion is in a great spot and workouts have been better than ever.

Log Update Template (to be updated throughout the log)

• Session: [Day + Training Focus]
  • [Planning to include a screenshot or summary of the workout including exercises done, intensity, rep range, how the pump was, what the energy levels were like, etc.]
• Cardio: [Will keep it simple, something like "30 minute walk at lunch".]
• Nutrition: [Might cut back on the nutrition screenshots and just do an overview as needed]
• Recovery: [Sleep duration and quality, how the body is feeling, how the joints are, any niggles, etc.]
• Current PEDs: [Changes if made; otherwise will likely just read "Same as previously mentioned.”]
• Current Health Supplements: [Changes if made; otherwise will likely just read "Same as previously mentioned.”]
• Side Effects & Adjustments: [Any relevant notes on BP, injection sites, libido, mood, energy, etc as required.]
• Adjustments Made: [Changes to training, compounds, nutrition, AI use, etc, if any.]
• Progress Updates: [Morning weight, strength notes, visual fullness, performance trends.]
• General Comments: [Motivation, work/life stress, recovery outlook, upcoming plans or changes.]

Following along my brother

 

[the_alcatraz]

Cycle/Log Outcome Goals

• Starting goal: reach the leanest condition I’ve achieved while managing fatigue and holding performance where practical.
• Secondary goals: bring up leg size, upper chest thickness and upper back width while keep sleep, nutrition, digestion and training consistency dialled in.
• Health: keep BP in range, lipids and haematology manageable, and make adjustments based on bloods (not guesswork).

Personal Info / Log Introduction

• Age: 30
• Height: 189cm
• Current weight: 113.5kg
• Sponsor: @UGL OZ
• Coach: Yes, now being coached!

Current Compounds

• Test E: 50mg EOD
• GH: 3.33IU daily (pre-bed)
• Retatrutide: 0.5mg twice weekly
• MT2: 250mcg once weekly
• Health supps (TBJP): Omega-3s, Unwind (Mag + Taurine), K2 + D3, Vital Support (NAC + TUDCA), In-Sure (Berberine + ALA), Love-Heart (CoQ10 + Bergamot).
• AIs remain on hand but don't anticipate any need in the near future.

Plan (for the next few weeks)

• Keep the same training split and peri-workout structure.
• Maintain daily steps and tidy food choices; let the weekly photos guide changes.
• Get bloodwork done in the next few weeks/ months. Coming off the back of a 18 or so week blast, we'll want to check that things are getting back into the right spot.
• Continue Test, GH, reta and MT2 as above. Review labs and adjust only if needed.

Injections

• Injecting GH pre-bed. Sub-q are being done in stomach fat with 6mm 29G insulin pins.
• Oils injected EOD. Can increase to daily if bloodwork (and coach) recommend. IM are being done across delts, pecs, lats, ventroglutes, glutes and quads with 13mm 29G pins (everywhere except glutes and quads) and 25mm 25G pins (glutes and quads).

Lab Used

Will be running products exclusively from ugloz.is, with AJ and the team being kind enough to extend the sponsorship into this new phase. Again, feeling seriously blessed to be given this opportunity and with new goals and a new approach (combining the quality products with a quality coach), I know things will be taken to a level I've not ever achieved before.

Training Program

• Same weekly split (Upper / Lower / Push / Pull / Lower, and two rest days).
• Slight shift in my output in the sessions- rather than trying to trust my ability to know where 1-2RIR is, pushing a lot harder and trying to leave it all in the gym. I'll remain conscious of the body giving me feedback (don't want to burn out or pick up a niggle/ injury), but having a coach that can oversee this and make the call on whether I actually need a deload or just need to stop being a bitch is going to take a lot of guesswork out of it.
• Peri-workout structure has been sharpened (pre / intra / post) which is helping performance and digestion.
• Sleep has been consistently good; recovery feels solid session to session.

Cardio

Still primarily walking after lunch and evenings when I can. When I don't do a lunchtime walk, table tennis is on the cards for a 15-25 minute block, which gets things the blood flowing. Nothing major, and nothing too formal at this stage- roughly 8100 steps a day average and expect this to be a lever that we pull more as fat loss stalls.

Diet Overview

• Calories/macros broadly unchanged; the big improvement has been adherence.
• Weekly photo check ins (every Sunday morning) have helped tighten up the little mindless things I was doing and not accounting for (finishing leftovers that the kids didn't want, snacks after work, while chatting to the missus etc). As a result, I'm being a lot more intentional and have been dropping on just over 3000 calories a day.
• Peri-workout carbs are placed more intentionally and as a result digestion is in a great spot and workouts have been better than ever.

Log Update Template (to be updated throughout the log)

• Session: [Day + Training Focus]
  • [Planning to include a screenshot or summary of the workout including exercises done, intensity, rep range, how the pump was, what the energy levels were like, etc.]
• Cardio: [Will keep it simple, something like "30 minute walk at lunch".]
• Nutrition: [Might cut back on the nutrition screenshots and just do an overview as needed]
• Recovery: [Sleep duration and quality, how the body is feeling, how the joints are, any niggles, etc.]
• Current PEDs: [Changes if made; otherwise will likely just read "Same as previously mentioned.”]
• Current Health Supplements: [Changes if made; otherwise will likely just read "Same as previously mentioned.”]
• Side Effects & Adjustments: [Any relevant notes on BP, injection sites, libido, mood, energy, etc as required.]
• Adjustments Made: [Changes to training, compounds, nutrition, AI use, etc, if any.]
• Progress Updates: [Morning weight, strength notes, visual fullness, performance trends.]
• General Comments: [Motivation, work/life stress, recovery outlook, upcoming plans or changes.]

thats size is big bro
how you getting so big fast?

 

[hypogaeum]

thats size is big bro
how you getting so big fast?

Quality gear from @UGL OZ definitely doesn't hurt the progress

 

[hypogaeum]

Session: Tuesday - Lower
Solid session this morning. Despite being off the blast compounds and with bodyweight trending down, performance and pumps were excellent. The adjustments to peri-workout nutrition have made a big difference- energy levels are stable, endurance has improved, and pumps have been consistently strong. The pre-training meal timing and composition are clearly working well.

Cardio:
10-minute walk after lunch.

Nutrition:
Screenshot of pre-workout meal attached. Current macros are 270g protein, 370g carbs, 55g fats, and the day is on track to hit targets. Digestion continues to be strong and food is sitting well around training.

Recovery:
6 hours 12 minutes of sleep last night- quality was high and woke up before the alarm feeling well rested. Body is moving well and thankfully free of any niggles. More deliberate warm-ups, stretching, and foam rolling are definitely helping with joint comfort and recovery.

Side Effects & Adjustments:
No negatives to report. Blood pressure remains in a great range, but am due for another check (last week’s last reading was 107/68). No longer using Telmisartan now that EQ is out, and pleased to see BP holding steady. Libido a bit higher than baseline, mood and energy very stable despite work stress. Quality sleep continues to make a noticeable difference.

Progress Updates:
Morning weight: 113.0kg
Strength continues to trend upward, though increases are a little slower with stricter execution and reduced AAS load.

General Comments:
Work is still chaotic, but headspace is good. Having sleep, recovery, and nutrition all in line is making everything feel much more sustainable. The consistency with pre-workout nutrition has clearly lifted training quality, and motivation remains high as bodyweight trends down and performance holds steady.

 

[the_alcatraz]

Quality gear from @UGL OZ definitely doesn't hurt the progress

Only making it better bro
Ugl oz @UGL OZ supa hot

 

[hypogaeum]

Session: Wednesday - Push
Good session overall. Opened with pec deck flyes to get some blood moving through the chest- felt good once I dialled in the positioning, but form will need a tweak next time to stop the elbows being the limiting factor. Smith incline bench felt strong through warm-ups, but I slightly overreached on the top set- in hindsight, both top sets at 110kg would have been a better approach. Triceps faded faster than expected on close-grip bench; will pull the load back a touch next session to prioritise clean execution and get a few more reps in.
Otherwise, connection was solid and the pump throughout chest, shoulders, and triceps was great. A few new exercise rotations are keeping things fresh and productive.

Cardio:
15-minute walk after lunch planned. Evening steps likely from taking the kids to the park.

Nutrition:
Standard structure maintained. Pre-workout meal timed well with digestion and felt ready to train by the time the session started. Energy and fullness through the session were both good.

Recovery:
6 hours and 20 mins of sleep last night. Woke before the alarm again feeling rested, so took advantage of the earlier start to get the pre-workout meal in and allow digestion to settle. No issues with recovery, joints, or mobility- everything moving well.

Progress Updates:
Forgot to weigh in before I ate this morning and didn't end up checking. Strength remains decent- just need to dial in the weights with improved form, and then simply train harder and leave it all in the gym.

General Comments:
Everything’s trending in a good direction. Energy’s high, recovery feels strong, and sessions have had good momentum through the week. Starting to get a clearer idea of what exercise setups and sequences work best, and the consistency across sleep, food, and training is keeping things moving the right way.

 

[the_alcatraz]

Session: Wednesday - Push
Good session overall. Opened with pec deck flyes to get some blood moving through the chest- felt good once I dialled in the positioning, but form will need a tweak next time to stop the elbows being the limiting factor. Smith incline bench felt strong through warm-ups, but I slightly overreached on the top set- in hindsight, both top sets at 110kg would have been a better approach. Triceps faded faster than expected on close-grip bench; will pull the load back a touch next session to prioritise clean execution and get a few more reps in.
Otherwise, connection was solid and the pump throughout chest, shoulders, and triceps was great. A few new exercise rotations are keeping things fresh and productive.

Cardio:
15-minute walk after lunch planned. Evening steps likely from taking the kids to the park.

Nutrition:
Standard structure maintained. Pre-workout meal timed well with digestion and felt ready to train by the time the session started. Energy and fullness through the session were both good.

Recovery:
6 hours and 20 mins of sleep last night. Woke before the alarm again feeling rested, so took advantage of the earlier start to get the pre-workout meal in and allow digestion to settle. No issues with recovery, joints, or mobility- everything moving well.

Progress Updates:
Forgot to weigh in before I ate this morning and didn't end up checking. Strength remains decent- just need to dial in the weights with improved form, and then simply train harder and leave it all in the gym.

General Comments:
Everything’s trending in a good direction. Energy’s high, recovery feels strong, and sessions have had good momentum through the week. Starting to get a clearer idea of what exercise setups and sequences work best, and the consistency across sleep, food, and training is keeping things moving the right way.

following lets get some more updates up bro and we approve

 

[hypogaeum]

Yesterday's Session: Friday - Chest & Back
Bit of a change-up to finish the week, joining @asianvaper for a session. It was great to be pushed and receive some technical feedback- particularly around tempo/ pace of each movement and squeezing the contraction before the eccentric. The slower, more controlled reps instantly exposed areas for improvement, and the session ended up being one of the more productive ones in recent weeks.

The combination of form tweaks, better pre-workout nutrition, and a new pre/pump product made for a very full pump throughout. Off the back of the learnings, likely will do a reset of weights/reps next week to prioritise control and execution over load.

Cardio:
20 minutes of table tennis later in the day.

Nutrition & Supps:
Breakfast, pre-, and intra-workout meals attached. Introduced cream of rice pre-training for the first time- sat really well and energy was really good through the workout. New pre-workout and pump product combination felt great, strong energy with no crash or nausea.

Recovery:
7 hours and 19 minutes of sleep helping fuel the session, again with excellent quality. Body felt good heading into the session.

Side Effects & Adjustments:
No sides noted. Minor nutritional and supplement changes trialled (cream of rice and new pre/pump stack).

Progress Updates:
Yesterday's morning weight: 112.7kg
Strength and performance remain stable- slight reset to working weights expected as form becomes stricter.

General Comments:
Really pleased with the opportunity to train alongside a quality up-and-coming coach and get hands-on feedback around execution and tempo. The insights were seriously valuable, and I’m looking forward to implementing them going forward. Quality of sleep, energy, and motivation all remain strong, and it feels like the plan is moving in a really positive direction.

 

[the_alcatraz]

Yesterday's Session: Friday - Chest & Back
Bit of a change-up to finish the week, joining @asianvaper for a session. It was great to be pushed and receive some technical feedback- particularly around tempo/ pace of each movement and squeezing the contraction before the eccentric. The slower, more controlled reps instantly exposed areas for improvement, and the session ended up being one of the more productive ones in recent weeks.

The combination of form tweaks, better pre-workout nutrition, and a new pre/pump product made for a very full pump throughout. Off the back of the learnings, likely will do a reset of weights/reps next week to prioritise control and execution over load.

Cardio:
20 minutes of table tennis later in the day.

Nutrition & Supps:
Breakfast, pre-, and intra-workout meals attached. Introduced cream of rice pre-training for the first time- sat really well and energy was really good through the workout. New pre-workout and pump product combination felt great, strong energy with no crash or nausea.

Recovery:
7 hours and 19 minutes of sleep helping fuel the session, again with excellent quality. Body felt good heading into the session.

Side Effects & Adjustments:
No sides noted. Minor nutritional and supplement changes trialled (cream of rice and new pre/pump stack).

Progress Updates:
Yesterday's morning weight: 112.7kg
Strength and performance remain stable- slight reset to working weights expected as form becomes stricter.

General Comments:
Really pleased with the opportunity to train alongside a quality up-and-coming coach and get hands-on feedback around execution and tempo. The insights were seriously valuable, and I’m looking forward to implementing them going forward. Quality of sleep, energy, and motivation all remain strong, and it feels like the plan is moving in a really positive direction.

this asianvaper is on EF bro? i dunno

 

[hypogaeum]

this asianvaper is on EF bro? i dunno

Might just be on Evo.

 

[hypogaeum]

Monday - Upper
Time: 5:55am
Duration: 1 hour 11 minutes

I’ve shifted across to tracking all workouts in the Strong app off the back of the coach's recommendation, which will make it easier to compare week-on-week progress and keep things more structured. Rather than screenshots, I’ll be listing the sessions directly in text format from here on. Hopefully keeps the log cleaner and gives a clearer view of weights, reps, and any adjustments made week to week.

Workout:

Iso-Lateral Incline Chest Press (Machine)
W1: 20 kg × 5 [Warm-up]
W2: 30 kg × 5 [Warm-up]
W3: 40 kg × 3 [Warm-up]
Set 1: 50 kg × 12
Set 2: 50 kg × 9

Chest Press (Machine)
Set 1: 96 kg × 12
Set 2: 96 kg × 8

Iso-Lateral Wide Pulldown
W1: 40 kg × 10 [Warm-up]
W2: 50 kg × 5 [Warm-up]
Set 1: 60 kg × 14
Set 2: 60 kg × 10

Iso-Lateral DY Row
Set 1: 60 kg × 12
Set 2: 60 kg × 10
Set 3: 60 kg × 8

Lateral Raise (Machine)
Set 1: 81 kg × 15
Set 2: 81 kg × 12

Triceps Extension (Cable)
Set 1: 32.5 kg × 12
Set 2: 32.5 kg × 10

HS MTS Bicep Curl
Set 1: 40 kg × 15
Set 2: 40 kg × 12
Set 3: 40 kg × 8

Session Overview:
Excellent session overall. Slept well and felt well-rested heading into the gym, though the preworkout meal could have been eaten about 15 minutes earlier to settle a little better. Energy and pump were really good, and tried to have a lot more focus on form and control rather than chasing numbers.

Dropped the load slightly on chest and back movements to really dial in on tempo and movement quality, resulting in a noticeably harder session even with lighter weights. Forearms fatigued ahead of the back on the pulldown, so Versa Grips were added for the DY rows and will likely be used earlier in future sessions.

Cardio:
30-minute walk after lunch.

Nutrition & Supps:
Pre-, intra-, and breakfast nutrition as per attached logs.
Pre/intra nutrition felt spot on, with good energy throughout the session and no bloating.
Will aim to eat preworkout meal slightly earlier next time for optimal digestion.

Supplements: Current TBJP stack (Omega 3s, Love-Heart, K2 & D3, Vital Support, In-Sure, Unwind) plus nightly GH.

Recovery:
Sleep: 7h 38m (light 3:58h, deep 1:37h. REM 2:03 h)
Woke before the alarm feeling well-rested.
Knees still slightly sore from last week’s lower sessions (about 90% recovered), but manageable and improving.

Current PEDs:
No changes. (Test E 50mg EOD, GH 3.33IU daily, Retatrutide 0.5mg twice weekly, MT2 250mcg weekly)

Side Effects & Adjustments:
Blood pressure holding steady (last reading 110/69).
Resting HR averaging 58 bpm (down from 63 bpm 4-week average).
Digestion excellent with lower dietary fat intake.
No sides to report.

Progress Updates:
Weight: 112.9kg (Sunday AM check-in with coach)

General Comments:
Body is feeling good and energy is steady. Motivation remains high, and the shift toward stricter form is paying off with better muscle engagement and fatigue. The process with the new coach has been great so far- learning a lot and feeling locked into the direction ahead. Hoping to make some good progress before the Christmas break!

 

[the_alcatraz]

Monday - Upper
Time: 5:55am
Duration: 1 hour 11 minutes

I’ve shifted across to tracking all workouts in the Strong app off the back of the coach's recommendation, which will make it easier to compare week-on-week progress and keep things more structured. Rather than screenshots, I’ll be listing the sessions directly in text format from here on. Hopefully keeps the log cleaner and gives a clearer view of weights, reps, and any adjustments made week to week.

Workout:

Iso-Lateral Incline Chest Press (Machine)
W1: 20 kg × 5 [Warm-up]
W2: 30 kg × 5 [Warm-up]
W3: 40 kg × 3 [Warm-up]
Set 1: 50 kg × 12
Set 2: 50 kg × 9

Chest Press (Machine)
Set 1: 96 kg × 12
Set 2: 96 kg × 8

Iso-Lateral Wide Pulldown
W1: 40 kg × 10 [Warm-up]
W2: 50 kg × 5 [Warm-up]
Set 1: 60 kg × 14
Set 2: 60 kg × 10

Iso-Lateral DY Row
Set 1: 60 kg × 12
Set 2: 60 kg × 10
Set 3: 60 kg × 8

Lateral Raise (Machine)
Set 1: 81 kg × 15
Set 2: 81 kg × 12

Triceps Extension (Cable)
Set 1: 32.5 kg × 12
Set 2: 32.5 kg × 10

HS MTS Bicep Curl
Set 1: 40 kg × 15
Set 2: 40 kg × 12
Set 3: 40 kg × 8

Session Overview:
Excellent session overall. Slept well and felt well-rested heading into the gym, though the preworkout meal could have been eaten about 15 minutes earlier to settle a little better. Energy and pump were really good, and tried to have a lot more focus on form and control rather than chasing numbers.

Dropped the load slightly on chest and back movements to really dial in on tempo and movement quality, resulting in a noticeably harder session even with lighter weights. Forearms fatigued ahead of the back on the pulldown, so Versa Grips were added for the DY rows and will likely be used earlier in future sessions.

Cardio:
30-minute walk after lunch.

Nutrition & Supps:
Pre-, intra-, and breakfast nutrition as per attached logs.
Pre/intra nutrition felt spot on, with good energy throughout the session and no bloating.
Will aim to eat preworkout meal slightly earlier next time for optimal digestion.

Supplements: Current TBJP stack (Omega 3s, Love-Heart, K2 & D3, Vital Support, In-Sure, Unwind) plus nightly GH.

Recovery:
Sleep: 7h 38m (light 3:58h, deep 1:37h. REM 2:03 h)
Woke before the alarm feeling well-rested.
Knees still slightly sore from last week’s lower sessions (about 90% recovered), but manageable and improving.

Current PEDs:
No changes. (Test E 50mg EOD, GH 3.33IU daily, Retatrutide 0.5mg twice weekly, MT2 250mcg weekly)

Side Effects & Adjustments:
Blood pressure holding steady (last reading 110/69).
Resting HR averaging 58 bpm (down from 63 bpm 4-week average).
Digestion excellent with lower dietary fat intake.
No sides to report.

Progress Updates:
Weight: 112.9kg (Sunday AM check-in with coach)

General Comments:
Body is feeling good and energy is steady. Motivation remains high, and the shift toward stricter form is paying off with better muscle engagement and fatigue. The process with the new coach has been great so far- learning a lot and feeling locked into the direction ahead. Hoping to make some good progress before the Christmas break!

how u so big? i dont see much food bro
you must have priest type genetics

 

[hypogaeum]

Sheesh, it’s been a bit since the last log (again)- somehow haven’t posted since the 10th, sorry. Things have still been progressing well though, and while work has been the busiest it’s been in a while (always ramps up heading into Christmas), training and nutrition have both been in a good spot and progress continues to move in the right direction.

Since the last update:

Weight: Now down to 111.4kg (from Sunday’s 23 Nov check-in)
Cardio: Currently doing 30 minutes, three times per week
Composition: noticeably improved, and continuing to lean out while maintaining performance
Training: execution and form have improved somewhat- still refining movement quality and intent with every session, and a long way to go
Education: currently working through the J3U Applied Hypertrophy Optimisation material to further dial in training precision and stimulus management
Tracking: now using the Strong app for all workouts- much easier to monitor week to week trends

Bloodwork came back in a good place (attached for reference). Results reflect the following setup at the time of testing:
Test E- 50mg EOD
GH- 3.33IU daily
Retatrutide- 0.1mg twice weekly

Following review, my coach has now approved the next phase adjustments:
Test E increased to 65mg EOD
GH increased to 5IU daily
Retatrutide shifted to 2mg once weekly

Overall, feeling really good- workouts are the best they've ever been from an execution standpoint, and making progress on less gear (while keeping health in a good spot) is addictive. Recovery, sleep, and training quality are all trending well. Next step is to keep the focus locked in until the rest of the year, and hopefully avoid any silly season blow outs!

Massive thanks to AJ and the team at @UGL OZ for the quality gear making it all possible- injections continue to be smooth, bloodwork shows that the product is what it says it is, and the consistency can't be faulted!

 

[the_alcatraz]

Sheesh, it’s been a bit since the last log (again)- somehow haven’t posted since the 10th, sorry. Things have still been progressing well though, and while work has been the busiest it’s been in a while (always ramps up heading into Christmas), training and nutrition have both been in a good spot and progress continues to move in the right direction.

Since the last update:

Weight: Now down to 111.4kg (from Sunday’s 23 Nov check-in)
Cardio: Currently doing 30 minutes, three times per week
Composition: noticeably improved, and continuing to lean out while maintaining performance
Training: execution and form have improved somewhat- still refining movement quality and intent with every session, and a long way to go
Education: currently working through the J3U Applied Hypertrophy Optimisation material to further dial in training precision and stimulus management
Tracking: now using the Strong app for all workouts- much easier to monitor week to week trends

Bloodwork came back in a good place (attached for reference). Results reflect the following setup at the time of testing:
Test E- 50mg EOD
GH- 3.33IU daily
Retatrutide- 0.1mg twice weekly

Following review, my coach has now approved the next phase adjustments:
Test E increased to 65mg EOD
GH increased to 5IU daily
Retatrutide shifted to 2mg once weekly

Overall, feeling really good- workouts are the best they've ever been from an execution standpoint, and making progress on less gear (while keeping health in a good spot) is addictive. Recovery, sleep, and training quality are all trending well. Next step is to keep the focus locked in until the rest of the year, and hopefully avoid any silly season blow outs!

Massive thanks to AJ and the team at @UGL OZ for the quality gear making it all possible- injections continue to be smooth, bloodwork shows that the product is what it says it is, and the consistency can't be faulted!

Don’t see u long time bro
Think here is u sick

 

[hypogaeum]

Had a small flu last week which created some lethargy, but that has fully resolved and things are back on track.

Morning weight today: 111.7 kg
Main aim right now is simply to keep the scale moving down steadily and lock in a strong run before things inevitably slow down for the holiday period.

Cardio: still 3 × 30-minute sessions per week

Steps: bumped from roughly 8,000/day to 10,000/day minimum

Macros: now at 2855 kcal (270P / 320C / 55F)
Cravings have dropped off since shifting the retatrutide dosing from 0.5 mg twice weekly to 2 mg once weekly, which has helped keep dieting adherence in a better space.

New exercise programming should be completed shortly- work is already underway on that front.

Electrolytes are now in a much better space (sodium, potassium, taurine) which has fully resolved the pins and needles I was getting in my arms/wrists. BP continues to look good at 118/71 average, and average resting HR has dropped to 58bpm.

Overall, feeling good. A few off-plan meals recently have made progress slightly less consistent than ideal, but the trend is still in the right direction, and the goal is to keep tightening things up from here.

Session Logs

Monday - Upper

Monday - Duration: 1h 20m

Training Overview

Solid upper session, especially considering a later night and less sleep than normal. Focus remained on clean execution rather than loading up numbers. Some of the back-end movements (shoulders, triceps, biceps) drifted a bit from the strict tempo I’m aiming for, but still a productive session with good pump and connection.

HS Iso-Lateral Horizontal Bench Press
W1: 20 kg × 15 [Warm-up]
W2: 40 kg × 12 [Warm-up]
W3: 50 kg × 8 [Warm-up]
Set 1: 60 kg × 12
Set 2: 60 kg × 9

Lat Pulldown (Single Arm)
W1: 17.5 kg × 12 [Warm-up]
W2: 21.25 kg × 10 [Warm-up]
Set 1: 25 kg × 12
Set 2: 25 kg × 10

Incline Bench Press (Smith Machine)
W1: 60 kg × 12 [Warm-up]
W2: 100 kg × 4 [Warm-up]
Set 1: 110 kg × 9
Set 2: 110 kg × 6

Iso-Lateral Front Lat Pulldown
W1: 40 kg × 12 [Warm-up]
Set 1: 55 kg × 12
Set 2: 55 kg × 10

Chest Fly
Set 1: 119.5 kg × 15
Set 2: 119.5 kg × 10

Chest Supported T-Bar Row
Set 1: 25 kg × 15
Set 2: 25 kg × 13


Tuesday - Lower A

Tuesday - Duration: 1h 29m

Training Overview

Good session overall and legs held up well. Execution felt consistent and each movement had a solid stimulus with no low-back irritation. Adductors and curls both in a good groove and squat press moved nicely. Pre-workout meal sat well and energy remained stable throughout- addition of salt to the preworkout nutrition noticeably improved the pump through the session. Rest periods were probably a little longer than normal, but it did allow for better form and execution, so things are feeling pretty spent now.

Lying Leg Curl (Machine)
W1: 60 kg × 12 [Warm-up]
W2: 60 kg × 10 [Warm-up]
W3: 60 kg × 8 [Warm-up]
Set 1: 81 kg × 12
Set 2: 81 kg × 11

Seated Leg Curl (Machine)
W1: 61 kg × 12 [Warm-up]
W2: 82 kg × 10 [Warm-up]
W3: 96 kg × 8 [Warm-up]
Set 1: 117 kg × 10
Set 2: 117 kg × 10

Hip Adductor (Machine)
W1: 82 kg × 12 [Warm-up]
W2: 110 kg × 12 [Warm-up]
W3: 138 kg × 12 [Warm-up]
Set 1: 183 kg × 25
Set 2: 183 kg × 15
Set 3: 183 kg × 10

Cybex Squat Press
W1: 200 kg × 8 [Warm-up]
W2: 240 kg × 8 [Warm-up]
W3: 280 kg × 8 [Warm-up]
Set 1: 320 kg × 15
Set 2: 320 kg × 13

Leg Extension (Machine)
W1: 68 kg × 12 [Warm-up]
W2: 89 kg × 8 [Warm-up]
Set 1: 110 kg × 10
Set 2: 110 kg × 8


Additional Notes

Nutrition & Supps
Pre, intra and post workout setup remains consistent, with small tweaks coming as electrolyte improvements are made. Cravings are significantly reduced with the new reta schedule, making adherence easier. Daily electrolytes remain a priority and are clearly contributing to improvements in overall function and comfort.

PEDs

• Test E: 65mg EOD
• GH: 5IU daily
• Retatrutide: 2mg once weekly
• Mito stack: likely incoming soon (awaiting final confirmation)

No sides to report. Mood, energy, digestion, and sleep all in a good space.

General Comments
Overall momentum is good. Training is progressing even with form-focused resets, body composition is trending down, and routine feels dialled in. Looking to finish the year strong and set up well for the next phase.

 

[the_alcatraz]

Had a small flu last week which created some lethargy, but that has fully resolved and things are back on track.

Morning weight today: 111.7 kg
Main aim right now is simply to keep the scale moving down steadily and lock in a strong run before things inevitably slow down for the holiday period.

Cardio: still 3 × 30-minute sessions per week

Steps: bumped from roughly 8,000/day to 10,000/day minimum

Macros: now at 2855 kcal (270P / 320C / 55F)
Cravings have dropped off since shifting the retatrutide dosing from 0.5 mg twice weekly to 2 mg once weekly, which has helped keep dieting adherence in a better space.

New exercise programming should be completed shortly- work is already underway on that front.

Electrolytes are now in a much better space (sodium, potassium, taurine) which has fully resolved the pins and needles I was getting in my arms/wrists. BP continues to look good at 118/71 average, and average resting HR has dropped to 58bpm.

Overall, feeling good. A few off-plan meals recently have made progress slightly less consistent than ideal, but the trend is still in the right direction, and the goal is to keep tightening things up from here.

Session Logs

Monday - Upper

Monday - Duration: 1h 20m

Training Overview

Solid upper session, especially considering a later night and less sleep than normal. Focus remained on clean execution rather than loading up numbers. Some of the back-end movements (shoulders, triceps, biceps) drifted a bit from the strict tempo I’m aiming for, but still a productive session with good pump and connection.

HS Iso-Lateral Horizontal Bench Press
W1: 20 kg × 15 [Warm-up]
W2: 40 kg × 12 [Warm-up]
W3: 50 kg × 8 [Warm-up]
Set 1: 60 kg × 12
Set 2: 60 kg × 9

Lat Pulldown (Single Arm)
W1: 17.5 kg × 12 [Warm-up]
W2: 21.25 kg × 10 [Warm-up]
Set 1: 25 kg × 12
Set 2: 25 kg × 10

Incline Bench Press (Smith Machine)
W1: 60 kg × 12 [Warm-up]
W2: 100 kg × 4 [Warm-up]
Set 1: 110 kg × 9
Set 2: 110 kg × 6

Iso-Lateral Front Lat Pulldown
W1: 40 kg × 12 [Warm-up]
Set 1: 55 kg × 12
Set 2: 55 kg × 10

Chest Fly
Set 1: 119.5 kg × 15
Set 2: 119.5 kg × 10

Chest Supported T-Bar Row
Set 1: 25 kg × 15
Set 2: 25 kg × 13


Tuesday - Lower A

Tuesday - Duration: 1h 29m

Training Overview

Good session overall and legs held up well. Execution felt consistent and each movement had a solid stimulus with no low-back irritation. Adductors and curls both in a good groove and squat press moved nicely. Pre-workout meal sat well and energy remained stable throughout- addition of salt to the preworkout nutrition noticeably improved the pump through the session. Rest periods were probably a little longer than normal, but it did allow for better form and execution, so things are feeling pretty spent now.

Lying Leg Curl (Machine)
W1: 60 kg × 12 [Warm-up]
W2: 60 kg × 10 [Warm-up]
W3: 60 kg × 8 [Warm-up]
Set 1: 81 kg × 12
Set 2: 81 kg × 11

Seated Leg Curl (Machine)
W1: 61 kg × 12 [Warm-up]
W2: 82 kg × 10 [Warm-up]
W3: 96 kg × 8 [Warm-up]
Set 1: 117 kg × 10
Set 2: 117 kg × 10

Hip Adductor (Machine)
W1: 82 kg × 12 [Warm-up]
W2: 110 kg × 12 [Warm-up]
W3: 138 kg × 12 [Warm-up]
Set 1: 183 kg × 25
Set 2: 183 kg × 15
Set 3: 183 kg × 10

Cybex Squat Press
W1: 200 kg × 8 [Warm-up]
W2: 240 kg × 8 [Warm-up]
W3: 280 kg × 8 [Warm-up]
Set 1: 320 kg × 15
Set 2: 320 kg × 13

Leg Extension (Machine)
W1: 68 kg × 12 [Warm-up]
W2: 89 kg × 8 [Warm-up]
Set 1: 110 kg × 10
Set 2: 110 kg × 8


Additional Notes

Nutrition & Supps
Pre, intra and post workout setup remains consistent, with small tweaks coming as electrolyte improvements are made. Cravings are significantly reduced with the new reta schedule, making adherence easier. Daily electrolytes remain a priority and are clearly contributing to improvements in overall function and comfort.

PEDs

• Test E: 65mg EOD
• GH: 5IU daily
• Retatrutide: 2mg once weekly
• Mito stack: likely incoming soon (awaiting final confirmation)

No sides to report. Mood, energy, digestion, and sleep all in a good space.

General Comments
Overall momentum is good. Training is progressing even with form-focused resets, body composition is trending down, and routine feels dialled in. Looking to finish the year strong and set up well for the next phase.

i hate flus bro
but i see you swing out hard right now trianing again