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@hypogaeum Great work man........
Approved Log UGLOZ Test E, Equipoise, NPP and GH Lean Growth Phase cycle
- Thread starter hypogaeum
- Start date
Thats a great feeling no pain and discomfort in the shoulders thats a win!Session:
Week 7, Wednesday - Shoulders, Biceps, Triceps & Abs
Movements as attached. Shoulders felt strong throughout with no twinges or discomfort on pressing or lateral movements. Arm pump achieved well and truly by the end of the EZ cable curls and pressdowns. Finished with abs, which felt a bit weak from not training them recently- will get more structured working them out going forward.
Cardio:
15 minutes walking at lunchtime.
Nutrition & Supps:
Meals so far today are attached. Supplementation unchanged. Digestion remains in a good place.
Recovery:
7 hours and 25 minutes of good quality sleep last night. Woke feeling well rested and ready to train.
Current PEDs:
437.5 mg Test E
210 mg EQ
210 mg NPP
5IU/day GH
Current Health Supplements:
Same as previously mentioned.
Side Effects & Adjustments:
No side effects noted.
Adjustments Made:
From next week, Test E to increase from 125mg EOD to 150mg EOD (437.5mg/week to 612.5mg/week) to bring E2 up slightly. NPP and EQ will both be run for the full 20 weeks, at the current dosages, instead of dropping NPP and upping EQ at week 12. No other changes planned for the remainder of the blast. TUDCA to be introduced next week.
Progress Updates:
Morning weight 111.4kg. Progress continues as expected and in line with goals.
General Comments:
Really happy with current trajectory and progress. Bloodwork confirms health markers are in check, and current supplement protocol is effective. Confident with the planned PED adjustments and addition of TUDCA heading into the second half of the blast.
As a slight side note (worth mentioning as the lack of primo and mast right now means EQ is being talked about more), I included EQ in my cycle primarily to help manage E2, taking an educated guess based on how I typically aromatise test. It has brought my E2 down far more than primo ever has, it’s significantly cheaper, and the tangible strength increase I noticed around the end of week 6/start of week 7 was remarkable. I’ve been very happy with the experience so far. While there are certainly risks with EQ (potential impacts on RBC/haematocrit and lipid profiles, etc), if people are feeling stuck for options with primo and mast off the table, I think it’s worth serious consideration in a future cycle. It might pleasantly surprise you like it did to me
Big thanks to AJ and the @UGL OZ team for the quality gear and supportGet on it at ugloz.is
@hypogaeum yes sir this is a great detailed log brother. Love the dedicationSession:
Week 7, Wednesday - Shoulders, Biceps, Triceps & Abs
Movements as attached. Shoulders felt strong throughout with no twinges or discomfort on pressing or lateral movements. Arm pump achieved well and truly by the end of the EZ cable curls and pressdowns. Finished with abs, which felt a bit weak from not training them recently- will get more structured working them out going forward.
Cardio:
15 minutes walking at lunchtime.
Nutrition & Supps:
Meals so far today are attached. Supplementation unchanged. Digestion remains in a good place.
Recovery:
7 hours and 25 minutes of good quality sleep last night. Woke feeling well rested and ready to train.
Current PEDs:
437.5 mg Test E
210 mg EQ
210 mg NPP
5IU/day GH
Current Health Supplements:
Same as previously mentioned.
Side Effects & Adjustments:
No side effects noted.
Adjustments Made:
From next week, Test E to increase from 125mg EOD to 150mg EOD (437.5mg/week to 612.5mg/week) to bring E2 up slightly. NPP and EQ will both be run for the full 20 weeks, at the current dosages, instead of dropping NPP and upping EQ at week 12. No other changes planned for the remainder of the blast. TUDCA to be introduced next week.
Progress Updates:
Morning weight 111.4kg. Progress continues as expected and in line with goals.
General Comments:
Really happy with current trajectory and progress. Bloodwork confirms health markers are in check, and current supplement protocol is effective. Confident with the planned PED adjustments and addition of TUDCA heading into the second half of the blast.
As a slight side note (worth mentioning as the lack of primo and mast right now means EQ is being talked about more), I included EQ in my cycle primarily to help manage E2, taking an educated guess based on how I typically aromatise test. It has brought my E2 down far more than primo ever has, it’s significantly cheaper, and the tangible strength increase I noticed around the end of week 6/start of week 7 was remarkable. I’ve been very happy with the experience so far. While there are certainly risks with EQ (potential impacts on RBC/haematocrit and lipid profiles, etc), if people are feeling stuck for options with primo and mast off the table, I think it’s worth serious consideration in a future cycle. It might pleasantly surprise you like it did to me
Big thanks to AJ and the @UGL OZ team for the quality gear and support
Session:
Week 8, Monday - Chest, Back & Abs (Deload)
Afternoon session to start deload week. Worked through movements at much lower intensity, which felt good and highlighted that I’ve been carrying more fatigue than I had realised. The session was relatively uneventful- achieved a moderate pump, but pulling back should help reset things for stronger momentum next week.
Cardio:
25 minutes on the exercise bike at a moderate pace post-workout.
Nutrition & Supps:
Meal timing was a little off this morning due to a client meeting, but caught things back up and on track for daily targets. Calories adjusted to the midpoint between training and non-training days (approx. 2,650 kcal).
Recovery:
7 hours 16 minutes sleep. Aiming for an early night to fully address any lingering fatigue. Continuing foam rolling and calf stretching daily. Elbow still feeling good after last week’s work.
Current PEDs:
Test increased to 600 mg weekly as of today. All else the same.
Current Health Supplements:
TUDCA added in.
Side Effects & Adjustments:
Energy lower than usual, but manageable. No adverse effects noted.
Adjustments Made:
Lower training intensity for deload. Increased test, TUDCA added.
Progress Updates:
No weigh-in this morning.
General Comments:
Looking forward to a slower, steady week of training to get the body into a better place. Plan is to use this week to fully recover and then push forward with renewed momentum.
Week 8, Monday - Chest, Back & Abs (Deload)
Afternoon session to start deload week. Worked through movements at much lower intensity, which felt good and highlighted that I’ve been carrying more fatigue than I had realised. The session was relatively uneventful- achieved a moderate pump, but pulling back should help reset things for stronger momentum next week.
Cardio:
25 minutes on the exercise bike at a moderate pace post-workout.
Nutrition & Supps:
Meal timing was a little off this morning due to a client meeting, but caught things back up and on track for daily targets. Calories adjusted to the midpoint between training and non-training days (approx. 2,650 kcal).
Recovery:
7 hours 16 minutes sleep. Aiming for an early night to fully address any lingering fatigue. Continuing foam rolling and calf stretching daily. Elbow still feeling good after last week’s work.
Current PEDs:
Test increased to 600 mg weekly as of today. All else the same.
Current Health Supplements:
TUDCA added in.
Side Effects & Adjustments:
Energy lower than usual, but manageable. No adverse effects noted.
Adjustments Made:
Lower training intensity for deload. Increased test, TUDCA added.
Progress Updates:
No weigh-in this morning.
General Comments:
Looking forward to a slower, steady week of training to get the body into a better place. Plan is to use this week to fully recover and then push forward with renewed momentum.
Attachments
Sleep is up bro
You feel good?
Yesterday's session was probably the contrast I needed, and helped me realise that I have been getting closer to burnt out than I realised. Hoping to really knock any fatigue on the head this week and get the body and energy into a good space before rolling back into things next week.
Session:
Week 8, Tuesday - Quads, Hamstrings & Calves (Deload)
Morning session today. Training moved well, and although this week is programmed as a deload, I pushed a touch harder than was programmed as everything felt good and energy was high. Trusting that it wasn’t enough to compromise recovery.
Cardio:
25 minutes of walking about 45 minutes post-session.
Nutrition & Supps:
Meals so far as attached. Lunch planned shortly. Nutrition holding steady, no issues with digestion.
Recovery:
7 hours 3 minutes of good-quality sleep. Targeting earlier nights this week to support consecutive morning sessions.
Current PEDs:
175mg Test, 60mg EQ, 60mg NPP injected this morning into left glute (EOD schedule until end of blast). GH 5IU daily continuing.
Current Health Supplements:
CoQ10 300 mg
Vitamin D3 75 mcg
Vitamin K2 180 mcg
Berberine 1000 mg
Citrus Bergamot 1000 mg
Omega-3 4000 mg
NAC 1 g
Aspirin 100 mg
Magnesium blend (1 scoop)
Telmisartan 80 mg
TUDCA 500 mg
Side Effects & Adjustments:
Injection sites are holding up well. Rotating locations with the EOD schedule has kept oil volume and site frequency balanced, and the quality of the gear has meant no irritation or PIP. Energy and recovery both remain good.
Adjustments Made:
Maintaining deload approach but allowed some additional work where it felt comfortable.
Progress Updates:
No weigh-in this morning. Visuals holding steady.
General Comments:
Looking to build consistency with morning sessions this week. Early nights will be key to maintaining energy and recovery across the block.
Week 8, Tuesday - Quads, Hamstrings & Calves (Deload)
Morning session today. Training moved well, and although this week is programmed as a deload, I pushed a touch harder than was programmed as everything felt good and energy was high. Trusting that it wasn’t enough to compromise recovery.
Cardio:
25 minutes of walking about 45 minutes post-session.
Nutrition & Supps:
Meals so far as attached. Lunch planned shortly. Nutrition holding steady, no issues with digestion.
Recovery:
7 hours 3 minutes of good-quality sleep. Targeting earlier nights this week to support consecutive morning sessions.
Current PEDs:
175mg Test, 60mg EQ, 60mg NPP injected this morning into left glute (EOD schedule until end of blast). GH 5IU daily continuing.
Current Health Supplements:
CoQ10 300 mg
Vitamin D3 75 mcg
Vitamin K2 180 mcg
Berberine 1000 mg
Citrus Bergamot 1000 mg
Omega-3 4000 mg
NAC 1 g
Aspirin 100 mg
Magnesium blend (1 scoop)
Telmisartan 80 mg
TUDCA 500 mg
Side Effects & Adjustments:
Injection sites are holding up well. Rotating locations with the EOD schedule has kept oil volume and site frequency balanced, and the quality of the gear has meant no irritation or PIP. Energy and recovery both remain good.
Adjustments Made:
Maintaining deload approach but allowed some additional work where it felt comfortable.
Progress Updates:
No weigh-in this morning. Visuals holding steady.
General Comments:
Looking to build consistency with morning sessions this week. Early nights will be key to maintaining energy and recovery across the block.
Attachments
burn out easy level to hit bro especially you got kids etc
Sessions:
Week 8, Wednesday (Arms & Shoulders) & Thursday (Lower) (Deload)
Both sessions completed in the mornings. Training was taken at the lower intensity planned, moving well and serving the purpose of keeping things ticking without adding fatigue. A bit going on on the personal side, and as a result my schedule has been full on, but the timing of this deload has lined up well- if it were a normal week of progression, recovery would have been much harder to manage.
Cardio:
None over the last two days. Will resume next week.
Nutrition & Supps:
Nutrition has been steady and consistent despite external distractions. Hitting targets has provided a good sense of structure. Supplements remain unchanged (including TUDCA).
Recovery:
Sleep has been a little disrupted, not quite as much or as early nights as needed, but the body is still recovering. Lingering fatigue is easing, and energy levels are trending up.
Current PEDs:
175mg Test, 60mg EQ, 60mg NPP EOD and 5IU GH daily.
Current Health Supplements:
Remain unchanged.
Side Effects & Adjustments:
No negative sides.
Adjustments Made:
None since earlier in the week. Continuing with deload structure.
Progress Updates:
Weight this morning 111.9kg.
General Comments:
Deload falling at the right time with life being busy. Body feels like it’s bouncing back, and I’m optimistic the test increase will support that further in the coming week. Looking forward to a fresh push when the program resumes.
Week 8, Wednesday (Arms & Shoulders) & Thursday (Lower) (Deload)
Both sessions completed in the mornings. Training was taken at the lower intensity planned, moving well and serving the purpose of keeping things ticking without adding fatigue. A bit going on on the personal side, and as a result my schedule has been full on, but the timing of this deload has lined up well- if it were a normal week of progression, recovery would have been much harder to manage.
Cardio:
None over the last two days. Will resume next week.
Nutrition & Supps:
Nutrition has been steady and consistent despite external distractions. Hitting targets has provided a good sense of structure. Supplements remain unchanged (including TUDCA).
Recovery:
Sleep has been a little disrupted, not quite as much or as early nights as needed, but the body is still recovering. Lingering fatigue is easing, and energy levels are trending up.
Current PEDs:
175mg Test, 60mg EQ, 60mg NPP EOD and 5IU GH daily.
Current Health Supplements:
Remain unchanged.
Side Effects & Adjustments:
No negative sides.
Adjustments Made:
None since earlier in the week. Continuing with deload structure.
Progress Updates:
Weight this morning 111.9kg.
General Comments:
Deload falling at the right time with life being busy. Body feels like it’s bouncing back, and I’m optimistic the test increase will support that further in the coming week. Looking forward to a fresh push when the program resumes.
Attachments
Session:
Week 8, Friday - Chest, Back, Shoulders & Abs (Deload)
Final deload session this morning. Energy was high despite no preworkout food, likely thanks to the new high-stim pre and a really solid night of sleep. Movements felt good, and no discomfort during the session as far as the elbow was concerned. Finished with shoulders and abs. Looking forward to raising the load and intensity again next week.
Cardio:
None planned. Expecting steps to end above 10k from daily activity with a busy day planned.
Nutrition & Supps:
Meal plan as attached. Digestion in a good space and appetite steady. Nutrition targets on point. Health supplements unchanged.
Recovery:
7 hours 35 minutes of high-quality sleep. Woke early feeling refreshed and well rested.
Current PEDs:
Same as previously mentioned. No injection today.
Current Health Supplements:
Remain unchanged.
Side Effects & Adjustments:
No negative sides. Energy notably higher today, suggesting recovery moving in the right direction.
Adjustments Made:
None.
Progress Updates:
Morning weight 111.4kg. Holding steady.
General Comments:
Didn’t pull back quite as much as the program prescribed, but hoping the weekend rounds out recovery. Feeling positive heading into Week 9, with good signs that CNS stress is resolving.
Week 8, Friday - Chest, Back, Shoulders & Abs (Deload)
Final deload session this morning. Energy was high despite no preworkout food, likely thanks to the new high-stim pre and a really solid night of sleep. Movements felt good, and no discomfort during the session as far as the elbow was concerned. Finished with shoulders and abs. Looking forward to raising the load and intensity again next week.
Cardio:
None planned. Expecting steps to end above 10k from daily activity with a busy day planned.
Nutrition & Supps:
Meal plan as attached. Digestion in a good space and appetite steady. Nutrition targets on point. Health supplements unchanged.
Recovery:
7 hours 35 minutes of high-quality sleep. Woke early feeling refreshed and well rested.
Current PEDs:
Same as previously mentioned. No injection today.
Current Health Supplements:
Remain unchanged.
Side Effects & Adjustments:
No negative sides. Energy notably higher today, suggesting recovery moving in the right direction.
Adjustments Made:
None.
Progress Updates:
Morning weight 111.4kg. Holding steady.
General Comments:
Didn’t pull back quite as much as the program prescribed, but hoping the weekend rounds out recovery. Feeling positive heading into Week 9, with good signs that CNS stress is resolving.
Attachments
Deload Week Summary (Week 8)
Training Execution:
Pushed harder than programmed at times, using the gym as an outlet during an intense week on the personal front. Volume and intensity were reduced overall, but not as much as intended. Recovery impact will become clear in the next meso.
Fatigue & Recovery:
Body feels fresher compared to Monday, with noticeable improvements in energy by week’s end. Deload timing lined up perfectly to handle both training fatigue and life stress.
Readiness for Next Meso:
Mentally motivated and ready for heavier weights. Physically improved, with another 10-20% recovery hopefully to come from the weekend before starting the next block.
Key Positives:
Gear remains excellent quality- no irritation or PIP despite EOD injections. Appetite steady, digestion strong, no diet fatigue. Nutrition execution stayed consistent despite external distractions.
Overall:
The deload fell at the right time. Body feels reset, energy and sleep are trending upward, and I’m in a strong position to kick off the next mesocycle.
Training Execution:
Pushed harder than programmed at times, using the gym as an outlet during an intense week on the personal front. Volume and intensity were reduced overall, but not as much as intended. Recovery impact will become clear in the next meso.
Fatigue & Recovery:
Body feels fresher compared to Monday, with noticeable improvements in energy by week’s end. Deload timing lined up perfectly to handle both training fatigue and life stress.
Readiness for Next Meso:
Mentally motivated and ready for heavier weights. Physically improved, with another 10-20% recovery hopefully to come from the weekend before starting the next block.
Key Positives:
Gear remains excellent quality- no irritation or PIP despite EOD injections. Appetite steady, digestion strong, no diet fatigue. Nutrition execution stayed consistent despite external distractions.
Overall:
The deload fell at the right time. Body feels reset, energy and sleep are trending upward, and I’m in a strong position to kick off the next mesocycle.
meso cycle whats the going to be like bro?
Upper, lower, push, pull, lower.
Session:
Week 9, Monday - Chest, Back, Arms (Upper)
First session of the new meso and it felt great to push harder again. Pump came on quickly despite training fasted, which was a good sign. Elbow seems to have recovered well after the slower week, with no discomfort during today's session as weights climbed. Good overall balance between pressing, rowing, and arm work.
Cardio:
30-minute walk at lunch, heart rate averaged 108 bpm.
Nutrition & Supps:
Meals attached. Will reintroduce carb powder for morning sessions to keep performance on point. Appetite steady and digestion good, however, the cookies and cream protein powder was a struggle today- bit too sweet and was rather silly trying to force it down. Will avoid it for a bit before trying again.
Recovery:
6 hours 30 minutes of sleep last night. Picked up CPAP today and starting the trial period- will see what improvements this provides moving forward.
Current PEDs:
175mg Test, 60mg EQ, 60mg NPP EOD, plus 5IU GH daily.
Current Health Supplements:
Remain unchanged.
Side Effects & Adjustments:
No negative sides. Test increase already showing some benefits- libido higher and knees feeling smoother.
Adjustments Made:
Programming adjusted slightly with access to a wider range of equipment at another gym. Plan is to rotate between a few locations to maximise progression.
Progress Updates:
No weigh-in this morning, though my expectation is that weight would be up a fair amount after a higher food weekend.
General Comments:
Strong start to the new meso. Training felt productive, recovery signs are positive, and we’re about halfway through this blast with everything in a good place. Looking forward to building on today and keeping momentum moving forward.
Week 9, Monday - Chest, Back, Arms (Upper)
First session of the new meso and it felt great to push harder again. Pump came on quickly despite training fasted, which was a good sign. Elbow seems to have recovered well after the slower week, with no discomfort during today's session as weights climbed. Good overall balance between pressing, rowing, and arm work.
Cardio:
30-minute walk at lunch, heart rate averaged 108 bpm.
Nutrition & Supps:
Meals attached. Will reintroduce carb powder for morning sessions to keep performance on point. Appetite steady and digestion good, however, the cookies and cream protein powder was a struggle today- bit too sweet and was rather silly trying to force it down. Will avoid it for a bit before trying again.
Recovery:
6 hours 30 minutes of sleep last night. Picked up CPAP today and starting the trial period- will see what improvements this provides moving forward.
Current PEDs:
175mg Test, 60mg EQ, 60mg NPP EOD, plus 5IU GH daily.
Current Health Supplements:
Remain unchanged.
Side Effects & Adjustments:
No negative sides. Test increase already showing some benefits- libido higher and knees feeling smoother.
Adjustments Made:
Programming adjusted slightly with access to a wider range of equipment at another gym. Plan is to rotate between a few locations to maximise progression.
Progress Updates:
No weigh-in this morning, though my expectation is that weight would be up a fair amount after a higher food weekend.
General Comments:
Strong start to the new meso. Training felt productive, recovery signs are positive, and we’re about halfway through this blast with everything in a good place. Looking forward to building on today and keeping momentum moving forward.
Attachments
meso cycle should be fun
how come you dont change diet bro? you stay like straight on it
Nice work on the walk
current PED's look good. but i always recommend if you use nandrolone you add a dht such as mast or proviron. this will help offset dhn side effects by balancing dht/dhn @hypogaeum
bro CPAP work good on my cousin. @hypogaeum when he visit trailer and sleeps in next room i don't hear him snore. but i hear my wife snore she fat
@hypogaeum bros what a beautiful looking setup. i like how you make adjustments. good info and strong recovery
good job on this training man. new meso sounds good that you are pushing harder. pump coming on quick is a good sign your body is ready !@hypogaeum
i got a lot of respect for these updates. you lay out so much info. it makes it easy to follow and learn from you @hypogaeum
@hypogaeum good job on this ! the nutrition and supps are on point. good work on the cardio !
Nice seeing you noticing positive results
I buy up a week or two at a time and cause most of my meals are at work it just makes more sense to keep it super consistent so I don't skip meals or forget what the plan is. Other than the cookies and cream protein powder that I had the other day, I'm generally pretty happy sticking to the same thing. The cookies and cream powder was sickly sweet and I struggled to eat after I had that- wasn't good!
I did toss up about adding in proviron, but the current dose must be low enough, because no sides. I did have a short period where libido was a little bit lower than usual (nothing super significant, but less than usual for 430+ test e), but that has gone and I'm back to usual. So unless I increase the NPP up from 210mg/ week (which I'm not planning to do), I'll probably just stick with it and not add anything else in.
Session:
Week 9, Wednesday - Chest, Shoulders & Triceps
Strong morning session with everything moving smoothly. No niggles, good control on presses, and a solid pump thanks to 50mg Viagra and 80g carb powder preworkout. Energy was steady throughout.
Cardio:
None yet today. Evening walk planned with the wife and kids.
Nutrition & Supps:
Meals so far attached. Tracking to end up around 3,200 calories. Appetite has been climbing noticeably- unsure if it’s from the recent test increase, the stage of the blast, morning sessions, or a mix of factors. Digestion remains good.
Recovery:
7 hours 11 minutes of sleep again last night. Struggled more with CPAP than the first night- pressure felt too high, so looking to adjust settings to make it more comfortable.
Current PEDs:
Remain unchanged.
Current Health Supplements:
Remain unchanged.
Side Effects & Adjustments:
No negative sides. Pumps strong, joints feeling good.
Adjustments Made:
Carb powder and Viagra now both staples in the preworkout mix.
Progress Updates:
No weigh-in this morning.
General Comments:
Session execution was strong and enjoyable. Appetite increasing, which could be a good sign as intensity in training ramps back up. Supplies topped up from ugloz.is and landed today- photos of the touchdown to come.
Week 9, Wednesday - Chest, Shoulders & Triceps
Strong morning session with everything moving smoothly. No niggles, good control on presses, and a solid pump thanks to 50mg Viagra and 80g carb powder preworkout. Energy was steady throughout.
Cardio:
None yet today. Evening walk planned with the wife and kids.
Nutrition & Supps:
Meals so far attached. Tracking to end up around 3,200 calories. Appetite has been climbing noticeably- unsure if it’s from the recent test increase, the stage of the blast, morning sessions, or a mix of factors. Digestion remains good.
Recovery:
7 hours 11 minutes of sleep again last night. Struggled more with CPAP than the first night- pressure felt too high, so looking to adjust settings to make it more comfortable.
Current PEDs:
Remain unchanged.
Current Health Supplements:
Remain unchanged.
Side Effects & Adjustments:
No negative sides. Pumps strong, joints feeling good.
Adjustments Made:
Carb powder and Viagra now both staples in the preworkout mix.
Progress Updates:
No weigh-in this morning.
General Comments:
Session execution was strong and enjoyable. Appetite increasing, which could be a good sign as intensity in training ramps back up. Supplies topped up from ugloz.is and landed today- photos of the touchdown to come.
Attachments
even if there are no sides. its still happening on the inside. even just 10mgs a day proviron is like medicine here
@hypogaeum Good updates bro........
i can see how that works you gotta use that meal prep place bro i gets it
@hypogaeum nice work with the walk man. Must of been a faster pace to keep your heart rate that high.
Really good work here
Session:
Week 9, Friday - Quads & Hamstrings
Final session of the week. Quads were PUMPED by the end. I did use some different machines today, so there was some time taken to feel them out. Confident I can push weight and intensity higher next week now that I’ve got a feel for the setup.
Cardio:
30 minutes of walking scheduled for lunch. Not planning to do anything more than slow-moderate, mainly to get away from the desk and help digestion.
Nutrition & Supps:
Meals attached (not sure what is planned for dinner yet, so will add this in). Appetite remains very high, particularly in the afternoons and evenings. Adjusted by pushing some morning food into the afternoon (snacks) to help manage hunger without raising daily intake.
Recovery:
Sleep last night was 5 hours 48 minutes- later to bed than ideal, early start, and some discomfort with CPAP through the night. Despite that, energy held steady so far (with some help from energy drinks).
Current PEDs:
Unchanged.
Current Health Supplements:
Remain unchanged.
Side Effects & Adjustments:
No negative sides. Pumps strong, vascularity high, strength still trending up. Injection sites remain problem free- EOD rotation with multiple sites continues to work well.
Adjustments Made:
None today.
Progress Updates:
Morning weight 113.4kg. Some recent jumps in weight; will monitor closely and consider pulling back if things get too much softer.
General Comments:
Solid close to the first full week of this new meso. Body is responding well, and appetite, strength, and training output are all climbing. Just need to keep sleep and bodyweight managed to stay on track.
Week 9, Friday - Quads & Hamstrings
Final session of the week. Quads were PUMPED by the end. I did use some different machines today, so there was some time taken to feel them out. Confident I can push weight and intensity higher next week now that I’ve got a feel for the setup.
Cardio:
30 minutes of walking scheduled for lunch. Not planning to do anything more than slow-moderate, mainly to get away from the desk and help digestion.
Nutrition & Supps:
Meals attached (not sure what is planned for dinner yet, so will add this in). Appetite remains very high, particularly in the afternoons and evenings. Adjusted by pushing some morning food into the afternoon (snacks) to help manage hunger without raising daily intake.
Recovery:
Sleep last night was 5 hours 48 minutes- later to bed than ideal, early start, and some discomfort with CPAP through the night. Despite that, energy held steady so far (with some help from energy drinks).
Current PEDs:
Unchanged.
Current Health Supplements:
Remain unchanged.
Side Effects & Adjustments:
No negative sides. Pumps strong, vascularity high, strength still trending up. Injection sites remain problem free- EOD rotation with multiple sites continues to work well.
Adjustments Made:
None today.
Progress Updates:
Morning weight 113.4kg. Some recent jumps in weight; will monitor closely and consider pulling back if things get too much softer.
General Comments:
Solid close to the first full week of this new meso. Body is responding well, and appetite, strength, and training output are all climbing. Just need to keep sleep and bodyweight managed to stay on track.
Attachments
Week 9 Summary:
Training Execution:
Strong week with the new split and exercise selection. Energy and motivation high, with every session approached with intent. Pumps consistently strong, contractions good, and no major joint pain or setbacks.
Fatigue & Recovery:
Fatigue minimal despite lower sleep in spots. CPAP trial ongoing, with mixed comfort but some improvements in restfulness. Energy supported by the occasional energy drink on shorter nights.
Readiness Moving Forward:
Physically strong, appetite climbing, strength and vascularity both improving. Mentally extremely highly motivated and enjoying the program.
Key Positives:
Appetite up, digestion solid. Injection sites irritation-free, rotation pattern working well. Gear quality continues to be excellent. Bodyweight climbing but manageable (for now)
Overall:
A productive start to the meso. Output, appetite, and strength are all moving up in line with expectations. Focus for next week will be on keeping sleep more consistent and monitoring bodyweight to ensure it stays productive rather than excessive.
Training Execution:
Strong week with the new split and exercise selection. Energy and motivation high, with every session approached with intent. Pumps consistently strong, contractions good, and no major joint pain or setbacks.
Fatigue & Recovery:
Fatigue minimal despite lower sleep in spots. CPAP trial ongoing, with mixed comfort but some improvements in restfulness. Energy supported by the occasional energy drink on shorter nights.
Readiness Moving Forward:
Physically strong, appetite climbing, strength and vascularity both improving. Mentally extremely highly motivated and enjoying the program.
Key Positives:
Appetite up, digestion solid. Injection sites irritation-free, rotation pattern working well. Gear quality continues to be excellent. Bodyweight climbing but manageable (for now)
Overall:
A productive start to the meso. Output, appetite, and strength are all moving up in line with expectations. Focus for next week will be on keeping sleep more consistent and monitoring bodyweight to ensure it stays productive rather than excessive.
you mention gear a few times bro can we see some gear pic share? you on team @UGL OZ its the best team
https://www.elitefitness.com/forum/...lean-growth-phase-cycle.1514812/post-19257475 (most recent touchdown)you mention gear a few times bro can we see some gear pic share? you on team @UGL OZ its the best team
https://www.elitefitness.com/forum/...lean-growth-phase-cycle.1514812/post-19247344 (touchdown at the start of the blast)
Session:
Week 10, Monday - Chest, Back, Triceps & Biceps
Despite feeling run down with a bit of flu starting up, the session went well. Sleep was 6 hours 8 minutes and restless, and forgot my water bottle for the workout, so hydration during training was low. Even so, strength held up well and movements felt solid.
Cardio:
20-minute walk after lunch.
Nutrition & Supps:
Meals so far attached. Digestion good and current food plan feels well balanced for output and appetite.
Recovery:
Restless night with limited sleep quality. Carrying some flu symptoms but energy in the gym was still there.
Current PEDs:
Unchanged- 175mg Test, 60mg EQ, 60mg NPP EOD and 5IU GH daily.
Current Health Supplements:
Remain unchanged.
Side Effects & Adjustments:
No negative sides.
Adjustments Made:
None today.
Progress Updates:
Morning weight 113.6kg. Strength holding steady. Considering keeping food at current levels for another 2-3 weeks before pulling back slightly to manage body composition.
General Comments:
Happy with how strong training felt despite being under the weather and short on sleep. Encouraging sign that strength and performance remain in a good place.
Week 10, Monday - Chest, Back, Triceps & Biceps
Despite feeling run down with a bit of flu starting up, the session went well. Sleep was 6 hours 8 minutes and restless, and forgot my water bottle for the workout, so hydration during training was low. Even so, strength held up well and movements felt solid.
Cardio:
20-minute walk after lunch.
Nutrition & Supps:
Meals so far attached. Digestion good and current food plan feels well balanced for output and appetite.
Recovery:
Restless night with limited sleep quality. Carrying some flu symptoms but energy in the gym was still there.
Current PEDs:
Unchanged- 175mg Test, 60mg EQ, 60mg NPP EOD and 5IU GH daily.
Current Health Supplements:
Remain unchanged.
Side Effects & Adjustments:
No negative sides.
Adjustments Made:
None today.
Progress Updates:
Morning weight 113.6kg. Strength holding steady. Considering keeping food at current levels for another 2-3 weeks before pulling back slightly to manage body composition.
General Comments:
Happy with how strong training felt despite being under the weather and short on sleep. Encouraging sign that strength and performance remain in a good place.
Attachments
gimmie gimmie gimmie!!!Sorry, forgot to throw up the photo of the fresh gear last night.
Another lovely touchdown of quality product from @UGL OZ and the team
Main changes have been on the exercise programming side of things. Been doing more workouts at the gym, rather than in my own setup, which has given me access to a lot more equipment. Still refining the food as total calories increases a bit, but am currently thinking a pull back on the food to just drop a little body fat, in a few weeks, might be the next play.
Session:
Week 10, Tuesday - Hamstrings & Quads
Really strong session with hamstrings in particular firing well. Strength continues to trend upward with good contractions, and joints are holding up. Flu symptoms haven’t worsened, and performance is unaffected.
Cardio:
20-minute walk after lunch. Quite a slow pace, but felt good to get the blood flowing through legs that are definitely feeling it from the session today.
Nutrition & Supps:
Meals so far attached. Appetite steady, digestion in a good place.
Recovery:
6 hours 43 minutes of good quality sleep last night. Woke up feeling energised and bounced out of bed.
Current PEDs:
Remain unchanged.
Current Health Supplements:
Remain unchanged.
Side Effects & Adjustments:
No negative sides.
Adjustments Made:
None today.
Progress Updates:
No weigh-in this morning. Strength continuing to climb across sessions.
General Comments:
Feeling in a great space mentally and physically. Progress in the gym is lining up well, recovery is on track, and having good people around is adding to momentum. Excited to keep pushing forward.
Week 10, Tuesday - Hamstrings & Quads
Really strong session with hamstrings in particular firing well. Strength continues to trend upward with good contractions, and joints are holding up. Flu symptoms haven’t worsened, and performance is unaffected.
Cardio:
20-minute walk after lunch. Quite a slow pace, but felt good to get the blood flowing through legs that are definitely feeling it from the session today.
Nutrition & Supps:
Meals so far attached. Appetite steady, digestion in a good place.
Recovery:
6 hours 43 minutes of good quality sleep last night. Woke up feeling energised and bounced out of bed.
Current PEDs:
Remain unchanged.
Current Health Supplements:
Remain unchanged.
Side Effects & Adjustments:
No negative sides.
Adjustments Made:
None today.
Progress Updates:
No weigh-in this morning. Strength continuing to climb across sessions.
General Comments:
Feeling in a great space mentally and physically. Progress in the gym is lining up well, recovery is on track, and having good people around is adding to momentum. Excited to keep pushing forward.
Attachments
you still able to workout at home bro?
Yeah still have that setup.
Session:
Week 10, Wednesday (Chest, Shoulders, Triceps)
Absolutely fantastic session today, and I’ve found a new favourite chest machine in the form of the Panatta Super Incline Bench Press. It's a converging motion with a higher angle than a standard incline, and allows for a really deep stretch at the bottom with a strong peak contraction. The movement feels very natural and smooth, and the chest pump was unreal. By the end of the session triceps were blown up and even cramping a little. No cardio today.
Cardio:
None today.
Nutrition & Supps:
Meals attached. Digestion is in a good space and appetite remains strong..
Recovery:
Sleep was 6 hours and 23 minutes. Planning for an early night tonight with a big day of driving tomorrow. Morning workouts are starting to feel normal now, though they take a little more planning the night before (preworkouts, supplements, work clothes ready, etc).
Current PEDs:
The same as previously mentioned.
Current Health Supplements:
The same as previously mentioned.
Side Effects & Adjustments:
None to note.
Progress Updates:
No weight recorded this morning. Planning to pull food back a little next week and run a short mini cut for a couple of weeks.
General Comments:
Today’s session was a really enjoyable one. Morning training is something I didn’t think I’d be able to stick at, but it’s proving effective. The one downside is being noticeably more hungry in the afternoons, but I’m taking that as a sign of good digestion and metabolism rather than a problem.
Week 10, Wednesday (Chest, Shoulders, Triceps)
Absolutely fantastic session today, and I’ve found a new favourite chest machine in the form of the Panatta Super Incline Bench Press. It's a converging motion with a higher angle than a standard incline, and allows for a really deep stretch at the bottom with a strong peak contraction. The movement feels very natural and smooth, and the chest pump was unreal. By the end of the session triceps were blown up and even cramping a little. No cardio today.
Cardio:
None today.
Nutrition & Supps:
Meals attached. Digestion is in a good space and appetite remains strong..
Recovery:
Sleep was 6 hours and 23 minutes. Planning for an early night tonight with a big day of driving tomorrow. Morning workouts are starting to feel normal now, though they take a little more planning the night before (preworkouts, supplements, work clothes ready, etc).
Current PEDs:
The same as previously mentioned.
Current Health Supplements:
The same as previously mentioned.
Side Effects & Adjustments:
None to note.
Progress Updates:
No weight recorded this morning. Planning to pull food back a little next week and run a short mini cut for a couple of weeks.
General Comments:
Today’s session was a really enjoyable one. Morning training is something I didn’t think I’d be able to stick at, but it’s proving effective. The one downside is being noticeably more hungry in the afternoons, but I’m taking that as a sign of good digestion and metabolism rather than a problem.
Attachments
i like the good steady but how you doing that day in and out? no refeeds?
I've been in a surplus, and body weight is going up, so no refeeds needed.
Weekly Summary:
Training execution: Sessions were strong and morning training has been a big win for energy output. Cardio frequency improved compared to previous weeks.
Fatigue & Recovery: Sleep is the main limiter right now, with roughly 6 hours average, but supplements and a planned caffeine reset should help. Despite this, recovery is holding up well.
Weight: Up slightly to 113.2kg (from 113.0kg a week ago). While strength is definitely heading in the right direction, things are a bit too soft at the moment, and I'd prefer to pull back a bit to make my life easier when the blast finishes (and summer cutting starts).
Readiness heading forward: Motivation is still high, digestion is in a good place, and strength is trending upwards. With sleep dialled back in, I think things will be in a good spot to keep momentum building.
Training execution: Sessions were strong and morning training has been a big win for energy output. Cardio frequency improved compared to previous weeks.
Fatigue & Recovery: Sleep is the main limiter right now, with roughly 6 hours average, but supplements and a planned caffeine reset should help. Despite this, recovery is holding up well.
Weight: Up slightly to 113.2kg (from 113.0kg a week ago). While strength is definitely heading in the right direction, things are a bit too soft at the moment, and I'd prefer to pull back a bit to make my life easier when the blast finishes (and summer cutting starts).
Readiness heading forward: Motivation is still high, digestion is in a good place, and strength is trending upwards. With sleep dialled back in, I think things will be in a good spot to keep momentum building.
good update bro but deleted your last post you got spam links in there
A link to a common supplement shop with a legal supplement isn't allowed? Sorry, just figured it would be like telling people what protein powder I use.
Session:
Week 11, Tuesday - Hamstrings & Quads
Solid session with strength trending upwards across all lifts. Hamstrings felt strong and quads held up well. Pre and intra carbs continue to make a difference on these heavier sessions, helping energy output and recovery between sets.
Cardio:
Planned 20-minute walk after lunch.
Nutrition & Supps:
Meals attached. Dinner not yet logged (not 100% sure what I'll be having, yet), but the rest of the day was consistent and well-timed. Pre and intra carbs continue to feel like the right move.
Recovery:
7 hours 4 minutes of moderate sleep. Garmin shows 12.5% REM (should be 25%), 16.3% deep (should be 25%), and 71.2% light sleep (should be 50%), which explains the lingering fatigue during the day. Felt decent waking up but aiming to improve sleep quality going forward.
Current PEDs:
Same as previously mentioned.
Current Health Supplements:
Same as previously mentioned.
Side Effects & Adjustments:
No new side effects since yesterday.
Progress Updates:
Morning weight: 113.0kg. Continuing to pull things back slightly with food to manage softness.
General Comments:
Weights are moving in the right direction and energy is solid, all things considered. Sleep remains the limiting factor, but with adjustments and a continued focus on quality rest, recovery should improve.
Week 11, Tuesday - Hamstrings & Quads
Solid session with strength trending upwards across all lifts. Hamstrings felt strong and quads held up well. Pre and intra carbs continue to make a difference on these heavier sessions, helping energy output and recovery between sets.
Cardio:
Planned 20-minute walk after lunch.
Nutrition & Supps:
Meals attached. Dinner not yet logged (not 100% sure what I'll be having, yet), but the rest of the day was consistent and well-timed. Pre and intra carbs continue to feel like the right move.
Recovery:
7 hours 4 minutes of moderate sleep. Garmin shows 12.5% REM (should be 25%), 16.3% deep (should be 25%), and 71.2% light sleep (should be 50%), which explains the lingering fatigue during the day. Felt decent waking up but aiming to improve sleep quality going forward.
Current PEDs:
Same as previously mentioned.
Current Health Supplements:
Same as previously mentioned.
Side Effects & Adjustments:
No new side effects since yesterday.
Progress Updates:
Morning weight: 113.0kg. Continuing to pull things back slightly with food to manage softness.
General Comments:
Weights are moving in the right direction and energy is solid, all things considered. Sleep remains the limiting factor, but with adjustments and a continued focus on quality rest, recovery should improve.
Attachments
Session:
Week 11, Wednesday - Chest, Shoulders, Triceps, Abs
Solid session overall. Chest and triceps got an excellent pump, energy levels were high throughout. First time using the Panatta Standing Multi Flight for laterals- caused a slight niggle in the right elbow, so plan is to switch back to cuffed cable laterals going forward. Still dialing in rep ranges and loads on some of the new equipment, but intensity was strong and execution felt good.
Cardio:
Planned 30-minute walk at lunch (weather dependent); exercise bike as backup option.
Nutrition & Supps:
Pre and intra-workout nutrition attached. Food intake remains steady and relatively well-timed. Supplements unchanged.
Recovery:
7h 24m of sleep. Somewhat restless, but woke feeling ready and motivated. Recovery holding up well despite sleep quality not being ideal. Elbow niggle noted but otherwise joints and recovery capacity are in a good space.
Current PEDs:
Same as previously mentioned, and no plans to change until the blast ends (612.5mg Test E, 210mg EQ, 210mg NPP weekly, and 5IU GH daily).
Current Health Supplements:
Same as previously mentioned.
Side Effects & Adjustments:
Blood pressure at 118/72 this morning, sitting in a good space even with weight up. Injection sites remain trouble-free. Libido, mood, and energy all positive. Slight elbow discomfort on lateral raises, but will be manageable with exercise substitution.
Adjustments Made:
No recent changes.
Progress Updates:
Morning weight: 113.4kg. Strength trending up, fullness and size continuing to improve.
General Comments:
Sleep could be better but has been manageable given structure of my mornings. Motivation remains high. Anticipating some routine disruption over the next three days with travel for a work expo, but already planning ahead to keep training and nutrition on track.
Week 11, Wednesday - Chest, Shoulders, Triceps, Abs
Solid session overall. Chest and triceps got an excellent pump, energy levels were high throughout. First time using the Panatta Standing Multi Flight for laterals- caused a slight niggle in the right elbow, so plan is to switch back to cuffed cable laterals going forward. Still dialing in rep ranges and loads on some of the new equipment, but intensity was strong and execution felt good.
Cardio:
Planned 30-minute walk at lunch (weather dependent); exercise bike as backup option.
Nutrition & Supps:
Pre and intra-workout nutrition attached. Food intake remains steady and relatively well-timed. Supplements unchanged.
Recovery:
7h 24m of sleep. Somewhat restless, but woke feeling ready and motivated. Recovery holding up well despite sleep quality not being ideal. Elbow niggle noted but otherwise joints and recovery capacity are in a good space.
Current PEDs:
Same as previously mentioned, and no plans to change until the blast ends (612.5mg Test E, 210mg EQ, 210mg NPP weekly, and 5IU GH daily).
Current Health Supplements:
Same as previously mentioned.
Side Effects & Adjustments:
Blood pressure at 118/72 this morning, sitting in a good space even with weight up. Injection sites remain trouble-free. Libido, mood, and energy all positive. Slight elbow discomfort on lateral raises, but will be manageable with exercise substitution.
Adjustments Made:
No recent changes.
Progress Updates:
Morning weight: 113.4kg. Strength trending up, fullness and size continuing to improve.
General Comments:
Sleep could be better but has been manageable given structure of my mornings. Motivation remains high. Anticipating some routine disruption over the next three days with travel for a work expo, but already planning ahead to keep training and nutrition on track.
Attachments
why didn't you post a picture of it bro? why link to a keyword then? @hypogaeum
Chest and triceps looked dialed in bro. That Panatta move flared up your elbow but smart call going back to cables
Weight is moving up and strength trending right where it should be bro
Sleep wasn’t perfect but recovery is still holding steady
Just thought it would be easier/ tidier
Image attached.Attachments
thats more cool broJust thought it would be easier/ tidier
the links are against rules due to spam like there are 1000s of spammer daily lol and your posts get spam binned that way
Session:
Week 12, Monday - Upper
Solid session with weights and reps trending upwards across all movements. Pump came on quickly, likely helped by slightly higher carbs yesterday. Energy stayed consistent, and the elbow felt good after some light swimming over the weekend.
Cardio:
25-minute walk at lunch.
Nutrition & Supps:
Food so far today is attached. Food has been in a good spot, but a later lunch today (due to appetite) may lead to a lighter dinner.
Recovery:
6 hours 10 minutes of sleep, decent quality compared to recent nights. Would still benefit from longer duration. Elbow feeling solid.
Current PEDs:
Same as previously mentioned.
Current Health Supplements:
Same as previously mentioned.
Side Effects & Adjustments:
None noted. Appetite a little lower today but manageable.
Adjustments Made:
None.
Progress Updates:
Morning weight: 113.6kg. Strength and pump both trending up.
General Comments:
Motivation remains high and training continues to feel productive. The main focus now is improving sleep quality and duration to ensure recovery and CNS resilience stay in a good place.
Week 12, Monday - Upper
Solid session with weights and reps trending upwards across all movements. Pump came on quickly, likely helped by slightly higher carbs yesterday. Energy stayed consistent, and the elbow felt good after some light swimming over the weekend.
Cardio:
25-minute walk at lunch.
Nutrition & Supps:
Food so far today is attached. Food has been in a good spot, but a later lunch today (due to appetite) may lead to a lighter dinner.
Recovery:
6 hours 10 minutes of sleep, decent quality compared to recent nights. Would still benefit from longer duration. Elbow feeling solid.
Current PEDs:
Same as previously mentioned.
Current Health Supplements:
Same as previously mentioned.
Side Effects & Adjustments:
None noted. Appetite a little lower today but manageable.
Adjustments Made:
None.
Progress Updates:
Morning weight: 113.6kg. Strength and pump both trending up.
General Comments:
Motivation remains high and training continues to feel productive. The main focus now is improving sleep quality and duration to ensure recovery and CNS resilience stay in a good place.
Attachments
moving in the right direction but still low sleep bro that cpap u said before owkring yet?
Better night last night!
thats good bro
Session:
Week 13, Monday (Deload - Upper Focus)
Workout done from the work setup due to earlier start times and reduced loading this week. Limited selection, but appropriate given it’s a deload. Cardio was 20 minutes on the bike post-session.
Cardio:
20 minutes bike (post-workout).
Nutrition & Supps:
Pre/intra as attached. Food logged up to lunch, dinner still to come. Nutrition in a steady place, with a bit more variety due to being at the work setup.
Recovery:
7 hours 41 minutes of sleep last night, and the best quality I've had in weeks. Using a new sleep mix (5mg melatonin, 200mg 5-HTP, 200mg GABA, 300mg Valerian Root, 200mg L-Theanine) which seemed to make a noticeable difference. One night doesn’t make a trend, but hopeful this continues. CNS strain should be lighter with the deload, which should also help.
Current PEDs:
Same as previously mentioned. Plan to hold current numbers for another 4-6 weeks.
Current Health Supplements:
Same as previously mentioned.
Side Effects & Adjustments:
No new sides. Look is definitely softer, so decision will need to be made soon about whether to push past week 16 or stop there.
Adjustments Made:
None at present. Deload adjustments only.
Progress Updates:
Look is softer, but some tissue has clearly been added through this blast (12 week progress pic attached). Post-blast cut will give a clearer picture.
General Comments:
Fairly happy with where things sit. Bit more fluff than when the blast started, but that’s expected. Motivation is in a good place and the deload is coming at the right time. The sleep improvement is encouraging, and if it continues, recovery and performance should both move into a better spot.
Week 13, Monday (Deload - Upper Focus)
Workout done from the work setup due to earlier start times and reduced loading this week. Limited selection, but appropriate given it’s a deload. Cardio was 20 minutes on the bike post-session.
Cardio:
20 minutes bike (post-workout).
Nutrition & Supps:
Pre/intra as attached. Food logged up to lunch, dinner still to come. Nutrition in a steady place, with a bit more variety due to being at the work setup.
Recovery:
7 hours 41 minutes of sleep last night, and the best quality I've had in weeks. Using a new sleep mix (5mg melatonin, 200mg 5-HTP, 200mg GABA, 300mg Valerian Root, 200mg L-Theanine) which seemed to make a noticeable difference. One night doesn’t make a trend, but hopeful this continues. CNS strain should be lighter with the deload, which should also help.
Current PEDs:
Same as previously mentioned. Plan to hold current numbers for another 4-6 weeks.
Current Health Supplements:
Same as previously mentioned.
Side Effects & Adjustments:
No new sides. Look is definitely softer, so decision will need to be made soon about whether to push past week 16 or stop there.
Adjustments Made:
None at present. Deload adjustments only.
Progress Updates:
Look is softer, but some tissue has clearly been added through this blast (12 week progress pic attached). Post-blast cut will give a clearer picture.
General Comments:
Fairly happy with where things sit. Bit more fluff than when the blast started, but that’s expected. Motivation is in a good place and the deload is coming at the right time. The sleep improvement is encouraging, and if it continues, recovery and performance should both move into a better spot.
Attachments
your back grew big time bro
End of Week 14 Update
Training Overview:
Strength increased across the board over the last 14 weeks, with proactive deloads every five weeks proving effective in managing fatigue and keeping any niggles under control. The consistent meso structure has allowed for continuous progress in both load and reps, and overall performance has felt excellent through the 14 weeks.
Workouts remain consistent and motivation is high- training continues to be the controllable constant despite a busy period personally and professionally. The improved sleep has noticeably improved recovery and output, and this should continue to improve as PEDs decrease.
Cardio:
Cardio has consisted mainly of 15-25 minute lunchtime walks, 3-4 days per week. With the warmer weather and longer daylight hours, evening walks will be added. This will increase in both frequency and intensity as calories begin to taper down and we get closer to summer.
Nutrition & Supps:
Current intake is set at 2958 calories (230g protein, 370g carbs, 62g fats).
Carb timing has been refined through the blast: intra- and post-workout carbs have felt the most effective for performance and digestion, though pre-workout carbs are added on days following poor sleep.
Digestion is in an excellent space, with reduced gluten intake showing clear benefits. Will aim to keep calories stable and leverage cardio increases rather than large dietary cuts where possible.
Recovery:
Averaging 7.5 hours of quality sleep nightly, with approximately two hours of deep and two hours of REM per night. The new sleep stack (5mg melatonin, 200mg 5-HTP, 200mg GABA, 300mg Valerian Root, 200mg L-Theanine) has made a noticeable improvement.
Joints feel strong and stable- credit to better warm-ups, stretching, exercise selection, and the proactive deload approach.
Current PEDs:
Transitioning phase:
Continuing existing stack until completion, then restocking with:
No negative sides to note. Sleep and recovery are both in the best place they’ve been in months. Expecting some water drop-off over the next few weeks as EQ/NPP and GH doses reduce.
Progress Updates:
Morning weight: 113.2 kg
Goal: Get down to 105 kg over the next 11 weeks.
Condition is softer than at the start of the blast, but clear visual progress and added tissue, particularly through the back, are evident. Updated photos will serve as both an end-of-blast summary and the baseline for the upcoming cut. Will get these done this week.
General Comments:
Work and home life have been hectic, but things are settling and feeling more manageable heading into the end of the year. Morning training remains consistent and productive, and motivation is still very high. The improved sleep quality and structured approach to recovery have been key positives from this phase.
The next 12 weeks will shift the focus to cut things down- tighter conditioning, improved cardio, and continued development of lagging areas (particularly legs). Confident in the plan, and genuinely looking forward to leaning down and refining the look heading into summer.
Training Overview:
Strength increased across the board over the last 14 weeks, with proactive deloads every five weeks proving effective in managing fatigue and keeping any niggles under control. The consistent meso structure has allowed for continuous progress in both load and reps, and overall performance has felt excellent through the 14 weeks.
Workouts remain consistent and motivation is high- training continues to be the controllable constant despite a busy period personally and professionally. The improved sleep has noticeably improved recovery and output, and this should continue to improve as PEDs decrease.
Cardio:
Cardio has consisted mainly of 15-25 minute lunchtime walks, 3-4 days per week. With the warmer weather and longer daylight hours, evening walks will be added. This will increase in both frequency and intensity as calories begin to taper down and we get closer to summer.
Nutrition & Supps:
Current intake is set at 2958 calories (230g protein, 370g carbs, 62g fats).
Carb timing has been refined through the blast: intra- and post-workout carbs have felt the most effective for performance and digestion, though pre-workout carbs are added on days following poor sleep.
Digestion is in an excellent space, with reduced gluten intake showing clear benefits. Will aim to keep calories stable and leverage cardio increases rather than large dietary cuts where possible.
Recovery:
Averaging 7.5 hours of quality sleep nightly, with approximately two hours of deep and two hours of REM per night. The new sleep stack (5mg melatonin, 200mg 5-HTP, 200mg GABA, 300mg Valerian Root, 200mg L-Theanine) has made a noticeable improvement.
Joints feel strong and stable- credit to better warm-ups, stretching, exercise selection, and the proactive deload approach.
Current PEDs:
Transitioning phase:
- EQ and NPP discontinued (final injection: Saturday)
- Test E: 175mg EOD for 2 weeks, then reducing to 50mg EOD
- GH: reduced from 5IU to 3.33IU daily
- Planned introduction of Mast E closer to summer (pending bloodwork)
- Mast E: 140mg EOD with Test 50mg EOD (or 1:1 ratio (TRT+ if bloodwork is no good)
- Retatrutide: starting 0.5mg twice weekly, titrating up every 4 weeks
Continuing existing stack until completion, then restocking with:
- Omega-3
- CoQ10
- Magnesium/Taurine blend
- Vitamin K2
- Vitamin D3
- Citrus Bergamot
- NAC
- TUDCA
No negative sides to note. Sleep and recovery are both in the best place they’ve been in months. Expecting some water drop-off over the next few weeks as EQ/NPP and GH doses reduce.
Progress Updates:
Morning weight: 113.2 kg
Goal: Get down to 105 kg over the next 11 weeks.
Condition is softer than at the start of the blast, but clear visual progress and added tissue, particularly through the back, are evident. Updated photos will serve as both an end-of-blast summary and the baseline for the upcoming cut. Will get these done this week.
General Comments:
Work and home life have been hectic, but things are settling and feeling more manageable heading into the end of the year. Morning training remains consistent and productive, and motivation is still very high. The improved sleep quality and structured approach to recovery have been key positives from this phase.
The next 12 weeks will shift the focus to cut things down- tighter conditioning, improved cardio, and continued development of lagging areas (particularly legs). Confident in the plan, and genuinely looking forward to leaning down and refining the look heading into summer.
Curious to see how you go with the reta being in added in - definitely a good addition, seems to effect most people’s bloodwork and insulin sensitivity very positively. Following along brother
Week 15 - Wednesday (Lower)
Training Overview:
Good session overall. The difference in strength between hamstrings remains something that I need to sort out- the right side (where the hamstring graft was taken for an ACL repair years ago) is significantly weaker. Will continue working hard to bring this side up. Quads felt strong and contractions were intense, especially after swapping the leg press and leg extension order; finishing on extensions created an excellent burn. The Cybex leg press machine felt fantastic and provided a deep, controlled range- will likely keep this as a permanent change.
SDLs were done early in the session and the lower back held up well with no excessive fatigue.
Cardio:
No formal cardio done yet, but evening walks have been reintroduced with the family. Planning a short lunchtime walk to aid digestion.
Nutrition & Supps:
Pre-, intra-, and post-workout nutrition attached.
Digestion remains in a good space, and food feels like it is processing well throughout the morning.
Recovery:
7 hours and 18 minutes of sleep last night- nearly 2 hours of deep and 2 hours of REM. Quality was excellent, and recovery has been strong leading into the session.
Current PEDs:
Test 175mg EOD
GH 3.33IU daily
Test will be reduced as EQ gets out of the system. No noticeable visual or performance changes yet from dropping EQ and NPP.
Current Health Supplements:
Same as previously mentioned.
Side Effects & Adjustments:
None noted. Blood pressure on waking was 118/72. Motivation remains high and overall energy stable.
Adjustments Made:
Changed the leg press for the Cybex machine and will likely keep this change in.
Progress Updates:
No morning weight recorded. Strength maintained well through the transition, and recovery is strong.
General Comments:
Feeling good overall. Early enough in the change to test only that no noticeable drops in energy or drive. Sleep remains in an excellent space, and motivation continues to be high. Adding evening walks back in should assist with digestion and conditioning as things transition into the next phase.
Training Overview:
Good session overall. The difference in strength between hamstrings remains something that I need to sort out- the right side (where the hamstring graft was taken for an ACL repair years ago) is significantly weaker. Will continue working hard to bring this side up. Quads felt strong and contractions were intense, especially after swapping the leg press and leg extension order; finishing on extensions created an excellent burn. The Cybex leg press machine felt fantastic and provided a deep, controlled range- will likely keep this as a permanent change.
SDLs were done early in the session and the lower back held up well with no excessive fatigue.
Cardio:
No formal cardio done yet, but evening walks have been reintroduced with the family. Planning a short lunchtime walk to aid digestion.
Nutrition & Supps:
Pre-, intra-, and post-workout nutrition attached.
Digestion remains in a good space, and food feels like it is processing well throughout the morning.
Recovery:
7 hours and 18 minutes of sleep last night- nearly 2 hours of deep and 2 hours of REM. Quality was excellent, and recovery has been strong leading into the session.
Current PEDs:
Test 175mg EOD
GH 3.33IU daily
Test will be reduced as EQ gets out of the system. No noticeable visual or performance changes yet from dropping EQ and NPP.
Current Health Supplements:
Same as previously mentioned.
Side Effects & Adjustments:
None noted. Blood pressure on waking was 118/72. Motivation remains high and overall energy stable.
Adjustments Made:
Changed the leg press for the Cybex machine and will likely keep this change in.
Progress Updates:
No morning weight recorded. Strength maintained well through the transition, and recovery is strong.
General Comments:
Feeling good overall. Early enough in the change to test only that no noticeable drops in energy or drive. Sleep remains in an excellent space, and motivation continues to be high. Adding evening walks back in should assist with digestion and conditioning as things transition into the next phase.
Attachments
Wish my gym had a Cybex leg press bro - i’ve used one before while travelling and man it’s a phenomenal piece of kit.
size activated bro
you going to get ripped
Week 15 - Thursday (Push)
Training Overview:
Really good session off the back of a solid night’s sleep, with the body feeling free of any niggles or tightness. The Smith Machine Press felt excellent- controlled eccentric, deep stretch, smooth concentric, and a strong squeeze at the top had the chest pumped early. Focused on maintaining strict form over chasing numbers in the logbook, and intensity was in a really good spot without compromising quality.
Shoulders and triceps both responded well, and energy was really good across the workout.
Cardio:
40-minute walk last night with the kids. Planning to repeat again tonight.
Nutrition & Supps:
Carb pre and intra felt spot on- energised and full throughout the session without any bloating or nausea. Digestion remains in a really good space.
Recovery:
7 hours and 15 minutes of sleep last night, with over half in either deep or REM stages. Sleep quality continues to trend upward, and recovery feels excellent heading into each session.
Current PEDs:
Test 175mg EOD
GH 3.33IU daily
Both holding steady with no visual or performance changes yet since dropping EQ and NPP.
Current Health Supplements:
Same as previously mentioned.
Side Effects & Adjustments:
No negative sides noted since removing EQ/NPP and lowering GH.
Minor machine swaps today due to availability, but easy to adjust on the fly and hit the same intent for each movement.
Progress Updates:
No morning weight recorded. Plan is to introduce retatrutide in around 10-12 days (roughly two weeks before bloodwork). Will keep reta in the mix until the end of the year and depending on the bloodwork results, I'll add in either a low dose of mast or push things a bit further and go moderate-high mast.
General Comments:
Feeling good so far into this cut. Energy and motivation remain high, form has been clean, and recovery is the best it’s been in months. The structure of pre/intra carbs and consistent sleep quality are both contributing well to overall output.
Training Overview:
Really good session off the back of a solid night’s sleep, with the body feeling free of any niggles or tightness. The Smith Machine Press felt excellent- controlled eccentric, deep stretch, smooth concentric, and a strong squeeze at the top had the chest pumped early. Focused on maintaining strict form over chasing numbers in the logbook, and intensity was in a really good spot without compromising quality.
Shoulders and triceps both responded well, and energy was really good across the workout.
Cardio:
40-minute walk last night with the kids. Planning to repeat again tonight.
Nutrition & Supps:
Carb pre and intra felt spot on- energised and full throughout the session without any bloating or nausea. Digestion remains in a really good space.
Recovery:
7 hours and 15 minutes of sleep last night, with over half in either deep or REM stages. Sleep quality continues to trend upward, and recovery feels excellent heading into each session.
Current PEDs:
Test 175mg EOD
GH 3.33IU daily
Both holding steady with no visual or performance changes yet since dropping EQ and NPP.
Current Health Supplements:
Same as previously mentioned.
Side Effects & Adjustments:
No negative sides noted since removing EQ/NPP and lowering GH.
Minor machine swaps today due to availability, but easy to adjust on the fly and hit the same intent for each movement.
Progress Updates:
No morning weight recorded. Plan is to introduce retatrutide in around 10-12 days (roughly two weeks before bloodwork). Will keep reta in the mix until the end of the year and depending on the bloodwork results, I'll add in either a low dose of mast or push things a bit further and go moderate-high mast.
General Comments:
Feeling good so far into this cut. Energy and motivation remain high, form has been clean, and recovery is the best it’s been in months. The structure of pre/intra carbs and consistent sleep quality are both contributing well to overall output.
Attachments
supa clean push day bro
you gonna up the food?
Will be bringing activity (cardio) up to cut into summer. Food will come down as needed.
Week 15 - Friday (Pull)
Training Overview:
Really solid session this morning- everything moved well and strength was right where it needed to be. Warmer start to the day and definitely worked up a sweat, but energy stayed consistent from start to finish. All rowing variations were niggle free with great connection, and the made for a full, dense pump by the end. Body is feeling good overall after some deep tissue body work later in the morning. Will need to stay consistent with foam rolling and stretching to keep on top of calf tension.
Cardio:
25-minute walk last night, another 25-minute walk after lunch today, and will be adding another one tonight. Activity levels have been solid and are starting to stack up well across the week.
Nutrition & Supps:
Food for the day so far is attached. Slight delay in meal timing after training due to an appointment running over, but intake has caught up through the morning. Digestion is sitting well so far.
Recovery:
6 hours 50 minutes of sleep last night. Quality was good again, with enough deep and REM to feel fully recovered heading into training. Body feels fresh, mobility good, and CNS seems to be in a solid space.
Current PEDs:
Test 175 mg EOD
GH 3.33 IU daily
No changes planned for the next week.
Current Health Supplements:
Same as previously mentioned.
Side Effects & Adjustments:
No sides to report. Lower limb mobility and prehab continuing with foam rolling and stretching for calves pre and post-session.
Progress Updates:
Morning weight- 113.7kg
Body composition remains stable, with fullness holding well as the shift toward increased activity continues.
General Comments:
Everything is in a good rhythm heading into the weekend. Sessions have been strong across the week, recovery continues to feel good, and the improved sleep routine is clearly paying off. Motivation remains high and body composition looks on track as the cut phase begins to settle in.
Training Overview:
Really solid session this morning- everything moved well and strength was right where it needed to be. Warmer start to the day and definitely worked up a sweat, but energy stayed consistent from start to finish. All rowing variations were niggle free with great connection, and the made for a full, dense pump by the end. Body is feeling good overall after some deep tissue body work later in the morning. Will need to stay consistent with foam rolling and stretching to keep on top of calf tension.
Cardio:
25-minute walk last night, another 25-minute walk after lunch today, and will be adding another one tonight. Activity levels have been solid and are starting to stack up well across the week.
Nutrition & Supps:
Food for the day so far is attached. Slight delay in meal timing after training due to an appointment running over, but intake has caught up through the morning. Digestion is sitting well so far.
Recovery:
6 hours 50 minutes of sleep last night. Quality was good again, with enough deep and REM to feel fully recovered heading into training. Body feels fresh, mobility good, and CNS seems to be in a solid space.
Current PEDs:
Test 175 mg EOD
GH 3.33 IU daily
No changes planned for the next week.
Current Health Supplements:
Same as previously mentioned.
Side Effects & Adjustments:
No sides to report. Lower limb mobility and prehab continuing with foam rolling and stretching for calves pre and post-session.
Progress Updates:
Morning weight- 113.7kg
Body composition remains stable, with fullness holding well as the shift toward increased activity continues.
General Comments:
Everything is in a good rhythm heading into the weekend. Sessions have been strong across the week, recovery continues to feel good, and the improved sleep routine is clearly paying off. Motivation remains high and body composition looks on track as the cut phase begins to settle in.
Attachments
we just passed summer bro
next year?
mcd latte how about a burger?
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