Approved Log Winning Competitive Powerlifting in 2026 My Journey - with UGLOZ - Support by Helios Labs

[ballin2504]

Fat loss phase:
Coached by CG20

Calories:
2350
Protein: 250
Carbs: 225
Fat:50
I may push a little closer to 2500 some days but doesn't seem to be effecting me negatively.

Nutrition:
PWO
60G Rice bubbles 60grams banana 50g Protein powder mixed w water

Post Workout
Protein Milk Shake
Banana 60g , raspberry 40g, chia seeds 28g, 20g peanut butter 100ml milk

Breakfast
150g 5% mince
250g eggwhites
20g Siriacha

Lunch
130G Chicken breast
125g Rice
150g Steamed greens

Dinner
130g Chicken breast
150g Spud light
150g Steamed greens

Snacks
150g pineapple
Another piece of fruit

Rinse and repeat

Cardio:
4-5 days a week 250 flights of stairs

Weights Split:
Modified Push Pull Legs

Day 1: Deadlift / Hamstring focused legs
Day2: Bench Focused Push day
Day3: Pull day
Day4: REST
Day 5: Squat / Quad focused leg day
Day 6: Shoulder focused Push day
Day 7: Back and Bis

after this 1-2 rest days depending on my recovery as i want to come in strong on deadlifts

Stack:
All Oils will be exclusively @UGL OZ throughout my whole journey.

50mg Test E EOD - Platinum/Sparta
25mg Proviron Daily - Shogun
4iu GH daily - Shogun

Support:
Morning
2mg Reta M - Shogun
1ml KAIZEN 2.0 PWO - Driven Nutrition
500mcg Mots C PWO - HeliosLabs
20mg SLU-PP PWO - HeliosLabs
5mg Daily GHK-CU - HeliosLabs
KLOW daily - HeliosLabs
everything below is from iHerb
Fish oil 3000mg
Vitamin D3 5000iu
Vitamin k2 200mcg

Night
Zinc 30mg
Glutamate 20g
Magnesium 500mg
Vitamin B complex 920mg
Dream sleep - Tbjp


My Journy so far....​

Been on and off in the gym since I was about 14 so a little more than 20 years.

From 14 till about 21 I Boxed, had a few amateur fights before tearing my LCL and Meniscus in my pivot knee made me a pretty stiff boxer so threw in the towel.

Struggled with my weight for a few years after that made it upto a shocking 175kgs (385lbs) from being a lean Heavyweight boxer at 95-97kgs (210lbs).

when I was 25 I got back into the gym I dropped 70kgs (150lbs) and then discovered I loved lifting heavy shit so I started powerlifting (self taught) and have spent the last 10 years doing that.

Late last year Misses had a pretty rough pregnancy and I struggled to do anything for myself as she needed my help 90% of the time. I put on 27kgs (60lbs) in 6 months eating shit and not getting to the gym enough.

Got back into it around March and thought "hey, gear might be a good idea to get me back where I was" reddit told me 500mg a week test was a perfect first cycle.
Yep fat fuck on 500mg is a great idea! I got my strength back QUICK but I was not pretty at all and my bloods were even worse.

So I ran PCT and focused (and am still focusing) on dropping back to a respectable weight before I jump on again. Since then I've dropped 20kgs (45lbs)


Currently in a fatloss phase for the next couple of months till we switch up to Strength and power phase ready for my first novice powerlifting comp in September.

@Minibot man this will be a good one to follow. Hope you crush your goals.

 

[Minibot]

Fat loss phase:
Coached by CG20
Calories and cardio updated

Calories:
2250
Protein: 250
Carbs: 200
Fat:50

Nutrition:
PWO
50G Rice bubbles 60grams banana 50g Protein powder mixed w water

Post Workout
Protein Milk Shake
Banana 60g , raspberry 40g, chia seeds 28g, 20g peanut butter 100ml milk 30g Protein

Breakfast
150g 5% mince
250g eggwhites
20g Siriacha

Lunch
130G Chicken breast
100g Rice
150g Steamed greens

Dinner
130g Chicken breast
100g Spud light
150g Steamed greens

Snacks
80g pineapple
Another piece of fruit

Rinse and repeat

Cardio:
days 45 minutes 30 on the stairs and 15 intervals on the rower

Weights Split:
Modified PPL

Day 1: Deadlift / Hamstring focused legs
Day2: Bench Focused Push day
Day3: Pull day
Day4: REST
Day 5: Squat / Quad focused leg day
Day 6: Shoulder focused Push day
Day 7: Back and Bis

after this 1-2 rest days depending on my recovery as i want to come in strong on deadlifts

Stack:
All Oils will be exclusively @UGL OZ throughout my whole journey.

50mg Test E EOD - Platinum/Sparta
25mg Proviron Daily - Shogun
4iu GH daily - Shogun

Support:
Morning
2mg Reta M - Shogun
1ml KAIZEN 2.0 PWO - Driven Nutrition
500mcg Mots C PWO - HeliosLabs
20mg SLU-PP PWO - HeliosLabs
5mg Daily GHK-CU - HeliosLabs
KLOW daily - HeliosLabs
everything below is from iHerb
Fish oil 3000mg
Vitamin D3 5000iu
Vitamin k2 200mcg

Night
Zinc 30mg
Glutamate 20g
Magnesium 500mg
Vitamin B complex 920mg
Dream sleep - Tbjp

Week overview

Bit of a rough week this week, the drop in cals, even tho its only 100 cals i notice it, and the extra cardio are killing me, it is probably just that I detest cardio but what coach says goes.

Huge change in the mirror this week scales are down 900g (since sunday checkin) so far but in the mirror it looks like a couple of kilos my little bit of test would finally be in full saturation this week so that would possibly be the difference.

A few Rep PR up again this week even if its only by 1 rep its still progress!

Workouts

Dead / Hamstring
Wednesday 3 December 2025 at 2:15 pm

Deadlift (Barbell)
Set 1: 60 kg × 20 reps
Set 2: 100 kg × 16 reps
Set 3: 140 kg × 10 reps
Set 4: 200 kg × 5 reps
Set 5: 210 kg × 5 reps
Set 6: 210 kg × 4 reps
Set 7: 220 kg × 3 reps


Seated Leg Curl (Machine)
Set 1: 80 kg × 15 reps
Set 2: 100 kg × 13 reps
Set 3: 125 kg × 10 reps


Rack Pull (Barbell)
Set 1: 150 kg × 12 reps
Set 2: 200 kg × 9 reps
Set 3: 220 kg × 8 reps
Set 4: 250 kg × 4 reps


Leg Extension (Machine)
Set 1: 80 kg × 16 reps
Set 2: 90 kg × 13 reps
Set 3: 110 kg × 12 reps
Set 4: 120 kg × 10 reps


Seated Calf Raise (Machine)
Set 1: 20 kg × 20 reps
Set 2: 40 kg × 15 reps
Set 3: 60 kg × 10 reps
Set 4: 70 kg × 10 reps


Romanian Deadlift (Barbell)
Set 1: 100 kg × 15 reps
Set 2: 120 kg × 13 reps
Set 3: 150 kg × 13 reps
Set 4: 170 kg × 11 reps


Leg Press
Bridge
Set 1: 100 kg × 20 reps
Set 2: 110 kg × 18 reps
Set 3: 120 kg × 15 reps
Set 4: 160 kg × 10 reps

1h 22m / 39390kg

Heavy Bench Press day
Thursday 4 December 2025 at 2:10 pm

Bench Press (Barbell)
W: 60 kg × 15 reps
W: 60 kg × 15 reps
Set 1: 100 kg × 9 reps
Set 2: 110 kg × 6 reps
Set 3: 115 kg × 4 reps
Set 4: 120 kg × 4 reps


Incline Chest Press (Machine)
Set 1: 40 kg × 12 reps
Set 2: 40 kg × 12 reps
Set 3: 60 kg × 10 reps
Set 4: 80 kg × 5 reps


Triceps Extension
Set 1: 15 kg × 15 reps
Set 2: 20 kg × 11 reps
Set 3: 30 kg × 9 reps


Seated Overhead Press (Dumbbell)
Set 1: 20 kg × 14 reps
Set 2: 30 kg × 11 reps
Set 3: 40 kg × 7 reps


Triceps Pushdown (Cable - Straight Bar)
Set 1: 30 kg × 12 reps
Set 2: 40 kg × 10 reps
Set 3: 50 kg × 7 reps


Cable Crossover
Set 1: 25 kg × 12 reps
Set 2: 30 kg × 10 reps
Set 3: 35 kg × 9 reps
Set 4: 35 kg × 8 reps


Lateral Raise (Cable)
Set 1: 10 kg × 20 reps
Set 2: 15 kg × 15 reps
Set 3: 20 kg × 14 reps
Set 4: 30 kg × 9 reps

58m / 10235kg


Final thoughts
​

FUCK I HATE CARDIO. Can't wait to start eating again, bring on strength and power phase...

Thanks for stopping by

 

[Tiger Salman Khan]

Fat loss phase:
Coached by CG20
Calories and cardio updated

Calories:
2250
Protein: 250
Carbs: 200
Fat:50

Nutrition:
PWO
50G Rice bubbles 60grams banana 50g Protein powder mixed w water

Post Workout
Protein Milk Shake
Banana 60g , raspberry 40g, chia seeds 28g, 20g peanut butter 100ml milk 30g Protein

Breakfast
150g 5% mince
250g eggwhites
20g Siriacha

Lunch
130G Chicken breast
100g Rice
150g Steamed greens

Dinner
130g Chicken breast
100g Spud light
150g Steamed greens

Snacks
80g pineapple
Another piece of fruit

Rinse and repeat

Cardio:
days 45 minutes 30 on the stairs and 15 intervals on the rower

Weights Split:
Modified PPL

Day 1: Deadlift / Hamstring focused legs
Day2: Bench Focused Push day
Day3: Pull day
Day4: REST
Day 5: Squat / Quad focused leg day
Day 6: Shoulder focused Push day
Day 7: Back and Bis

after this 1-2 rest days depending on my recovery as i want to come in strong on deadlifts

Stack:
All Oils will be exclusively @UGL OZ throughout my whole journey.

50mg Test E EOD - Platinum/Sparta
25mg Proviron Daily - Shogun
4iu GH daily - Shogun

Support:
Morning
2mg Reta M - Shogun
1ml KAIZEN 2.0 PWO - Driven Nutrition
500mcg Mots C PWO - HeliosLabs
20mg SLU-PP PWO - HeliosLabs
5mg Daily GHK-CU - HeliosLabs
KLOW daily - HeliosLabs
everything below is from iHerb
Fish oil 3000mg
Vitamin D3 5000iu
Vitamin k2 200mcg

Night
Zinc 30mg
Glutamate 20g
Magnesium 500mg
Vitamin B complex 920mg
Dream sleep - Tbjp

Week overview

Bit of a rough week this week, the drop in cals, even tho its only 100 cals i notice it, and the extra cardio are killing me, it is probably just that I detest cardio but what coach says goes.

Huge change in the mirror this week scales are down 900g (since sunday checkin) so far but in the mirror it looks like a couple of kilos my little bit of test would finally be in full saturation this week so that would possibly be the difference.

A few Rep PR up again this week even if its only by 1 rep its still progress!

Workouts

Dead / Hamstring
Wednesday 3 December 2025 at 2:15 pm

Deadlift (Barbell)
Set 1: 60 kg × 20 reps
Set 2: 100 kg × 16 reps
Set 3: 140 kg × 10 reps
Set 4: 200 kg × 5 reps
Set 5: 210 kg × 5 reps
Set 6: 210 kg × 4 reps
Set 7: 220 kg × 3 reps


Seated Leg Curl (Machine)
Set 1: 80 kg × 15 reps
Set 2: 100 kg × 13 reps
Set 3: 125 kg × 10 reps


Rack Pull (Barbell)
Set 1: 150 kg × 12 reps
Set 2: 200 kg × 9 reps
Set 3: 220 kg × 8 reps
Set 4: 250 kg × 4 reps


Leg Extension (Machine)
Set 1: 80 kg × 16 reps
Set 2: 90 kg × 13 reps
Set 3: 110 kg × 12 reps
Set 4: 120 kg × 10 reps


Seated Calf Raise (Machine)
Set 1: 20 kg × 20 reps
Set 2: 40 kg × 15 reps
Set 3: 60 kg × 10 reps
Set 4: 70 kg × 10 reps


Romanian Deadlift (Barbell)
Set 1: 100 kg × 15 reps
Set 2: 120 kg × 13 reps
Set 3: 150 kg × 13 reps
Set 4: 170 kg × 11 reps


Leg Press
Bridge
Set 1: 100 kg × 20 reps
Set 2: 110 kg × 18 reps
Set 3: 120 kg × 15 reps
Set 4: 160 kg × 10 reps

1h 22m / 39390kg

Heavy Bench Press day
Thursday 4 December 2025 at 2:10 pm

Bench Press (Barbell)
W: 60 kg × 15 reps
W: 60 kg × 15 reps
Set 1: 100 kg × 9 reps
Set 2: 110 kg × 6 reps
Set 3: 115 kg × 4 reps
Set 4: 120 kg × 4 reps


Incline Chest Press (Machine)
Set 1: 40 kg × 12 reps
Set 2: 40 kg × 12 reps
Set 3: 60 kg × 10 reps
Set 4: 80 kg × 5 reps


Triceps Extension
Set 1: 15 kg × 15 reps
Set 2: 20 kg × 11 reps
Set 3: 30 kg × 9 reps


Seated Overhead Press (Dumbbell)
Set 1: 20 kg × 14 reps
Set 2: 30 kg × 11 reps
Set 3: 40 kg × 7 reps


Triceps Pushdown (Cable - Straight Bar)
Set 1: 30 kg × 12 reps
Set 2: 40 kg × 10 reps
Set 3: 50 kg × 7 reps


Cable Crossover
Set 1: 25 kg × 12 reps
Set 2: 30 kg × 10 reps
Set 3: 35 kg × 9 reps
Set 4: 35 kg × 8 reps


Lateral Raise (Cable)
Set 1: 10 kg × 20 reps
Set 2: 15 kg × 15 reps
Set 3: 20 kg × 14 reps
Set 4: 30 kg × 9 reps

58m / 10235kg


Final thoughts
​

FUCK I HATE CARDIO. Can't wait to start eating again, bring on strength and power phase...

Thanks for stopping by

@Minibot Numbers look good.....amazing updates.......