Approved Log Recomp Cycle Log sponsored by US-Pharmacies
- Thread starter Dopeless
- Start date
Log for 8/3/26
Very happy to report my knee continues to feel excellent. Increased the weight on leg press from last session and remained completely pain-free. Strength is steadily coming back
Total Rest:
6 hours + 1 hour nap after work
Weigh In:
201.8 lbs (fasted)
Supplements:
Methylene Blue
CoQ10 – 400 mg daily
Creatine – 10 g daily
Omega-3 capsules
Centrum Silver Multivitamin
Digestive Enzymes
Collagen Capsules
Choline & Inositol Capsules
Moringa Capsules
Peptides:
Ebiom BPC-157 & TB-500 – 325 mcg of each, 2x daily
Ebiom SLU-PP-332 – 30 mg daily
Ebiom Retatrutide – 3 mg weekly
Cycle:
US-Pharmacies Sustanon 500
US-Pharmacies Equipoise
US-Pharmacies Proviron
Dosing Schedule:
Monday / Wednesday / Friday:
250 mg Sustanon 500
125 mg Equipoise
25 mg Proviron ED
3 mg Retatrutide 1x weekly (Wednesday)
Training:
Legs
Exercise #1
Seated Leg Curls
Warmup:
90 lbs x 20
150 lbs x 6
Set #1 170 lbs x 15
Set #2 190 lbs x 12
Set #3 210 lbs x 8
Exercise #2
Leg Press
Warmup:
283 lbs x 15 + 15 BW Squats
373 lbs x 10 + 15 BW Squats
Set #1 463 lbs x 15
Set #2 513 lbs x 14
Set #3 513 lbs x 14
Exercise #3
Calf Extensions on Leg Press
Set #1 513 lbs x 23
Set #2 513 lbs x 22
Set #3 513 lbs x 20
Exercise #4
Adductors
Set #1 110 lbs x 20
Set #2 150 lbs x 15
Set #3 160 lbs x 12
Nutrition / Meals
Meal #1
Foods:
3 whole eggs
1.5 cups egg whites
½ cup dry oatmeal
15 g raw honey
Meal Totals:
Calories: ~550 kcal
Protein: ~48 g
Net Carbs: ~44 g
Fat: ~17 g
Meal #2
Foods:
1 serving overnight oats
10 oz 1% milk
2 scoops protein powder
Meal Totals:
Calories: ~668 kcal
Protein: ~78 g
Net Carbs: ~47 g
Fat: ~13.5 g
Meal #3
Foods:
214 g 93/7 ground beef
150 g baked chicken breast
118 g cooked white rice
Meal Totals:
Calories: ~697 kcal
Protein: ~77 g
Net Carbs: ~33 g
Fat: ~19 g
Meal #4
Foods:
150 g baked chicken breast
118 g cooked white rice
Meal Totals:
Calories: ~387 kcal
Protein: ~50 g
Net Carbs: ~33 g
Fat: ~5 g
Meal #5
Foods:
280 g baked chicken breast
Chicken bone broth
145 g potatoes
60 g carrots
Meal Totals:
Calories: ~641 kcal
Protein: ~94 g
Net Carbs: ~35 g
Fat: ~10 g
Daily Totals
Calories: ~2,943 kcal
Protein: ~347 g
Net Carbs: ~192 g
Fat: ~64.5 g
Notes:
Increased the leg press from 463 lbs to 513 lbs while remaining completely pain-free. Recovery continues to improve and my confidence in my knee is returning. I'm staying focused on controlled reps, and quality contractions Bodyweight continues trending downward, coming in at 201.8 lbs fasted while strength continues to improve.
Very happy to report my knee continues to feel excellent. Increased the weight on leg press from last session and remained completely pain-free. Strength is steadily coming back
Total Rest:
6 hours + 1 hour nap after work
Weigh In:
201.8 lbs (fasted)
Supplements:
Methylene Blue
CoQ10 – 400 mg daily
Creatine – 10 g daily
Omega-3 capsules
Centrum Silver Multivitamin
Digestive Enzymes
Collagen Capsules
Choline & Inositol Capsules
Moringa Capsules
Peptides:
Ebiom BPC-157 & TB-500 – 325 mcg of each, 2x daily
Ebiom SLU-PP-332 – 30 mg daily
Ebiom Retatrutide – 3 mg weekly
Cycle:
US-Pharmacies Sustanon 500
US-Pharmacies Equipoise
US-Pharmacies Proviron
Dosing Schedule:
Monday / Wednesday / Friday:
250 mg Sustanon 500
125 mg Equipoise
25 mg Proviron ED
3 mg Retatrutide 1x weekly (Wednesday)
Training:
Legs
Exercise #1
Seated Leg Curls
Warmup:
90 lbs x 20
150 lbs x 6
Set #1 170 lbs x 15
Set #2 190 lbs x 12
Set #3 210 lbs x 8
Exercise #2
Leg Press
Warmup:
283 lbs x 15 + 15 BW Squats
373 lbs x 10 + 15 BW Squats
Set #1 463 lbs x 15
Set #2 513 lbs x 14
Set #3 513 lbs x 14
Exercise #3
Calf Extensions on Leg Press
Set #1 513 lbs x 23
Set #2 513 lbs x 22
Set #3 513 lbs x 20
Exercise #4
Adductors
Set #1 110 lbs x 20
Set #2 150 lbs x 15
Set #3 160 lbs x 12
Nutrition / Meals
Meal #1
Foods:
3 whole eggs
1.5 cups egg whites
½ cup dry oatmeal
15 g raw honey
Meal Totals:
Calories: ~550 kcal
Protein: ~48 g
Net Carbs: ~44 g
Fat: ~17 g
Meal #2
Foods:
1 serving overnight oats
10 oz 1% milk
2 scoops protein powder
Meal Totals:
Calories: ~668 kcal
Protein: ~78 g
Net Carbs: ~47 g
Fat: ~13.5 g
Meal #3
Foods:
214 g 93/7 ground beef
150 g baked chicken breast
118 g cooked white rice
Meal Totals:
Calories: ~697 kcal
Protein: ~77 g
Net Carbs: ~33 g
Fat: ~19 g
Meal #4
Foods:
150 g baked chicken breast
118 g cooked white rice
Meal Totals:
Calories: ~387 kcal
Protein: ~50 g
Net Carbs: ~33 g
Fat: ~5 g
Meal #5
Foods:
280 g baked chicken breast
Chicken bone broth
145 g potatoes
60 g carrots
Meal Totals:
Calories: ~641 kcal
Protein: ~94 g
Net Carbs: ~35 g
Fat: ~10 g
Daily Totals
Calories: ~2,943 kcal
Protein: ~347 g
Net Carbs: ~192 g
Fat: ~64.5 g
Notes:
Increased the leg press from 463 lbs to 513 lbs while remaining completely pain-free. Recovery continues to improve and my confidence in my knee is returning. I'm staying focused on controlled reps, and quality contractions Bodyweight continues trending downward, coming in at 201.8 lbs fasted while strength continues to improve.
Attachments
Log for 8/5/26
Today was an outstanding back and chest session. Hit a new PR on weighted bodyweight pull-ups with 16 reps at 200.2 lbs, and incline dumbbell press continues to climb with the 95's.
Bodyweight continues trending downward while strength keeps improving, which is exactly what I'm aiming for.
Today was my day off from work so i went with a little bit more volume than usual
Im also cutting out one of my pinning days bringing my weekly total to:
500mg Sustanon 500
250mg Equipoise
Total Rest:
6.5 hours
Weigh In:
200.2 lbs (fasted)
Supplements:
Methylene Blue
CoQ10 – 400 mg daily
Creatine – 10 g daily
Omega-3 capsules
Centrum Silver Multivitamin
Digestive Enzymes
Collagen Capsules
Choline & Inositol Capsules
Moringa Capsules
Peptides:
Ebiom BPC-157 & TB-500 – 325 mcg of each, 2x daily
Ebiom SLU-PP-332 – 30 mg daily
Ebiom Retatrutide – 3 mg weekly
Cycle:
US-Pharmacies Sustanon 500
US-Pharmacies Equipoise
US-Pharmacies Proviron
Dosing Schedule:
Monday / Thursday
250 mg Sustanon 500
125 mg Equipoise
25 mg Proviron ED
3 mg Retatrutide 1x weekly (Wednesday)
Training:
Back / Chest
Exercise #1
Pull-Ups
Warmup:
Assisted Pull-Ups
60 lbs x 15
30 lbs x 8
Set #1 BW x 16
Set #2 BW x 11
Set #3 BW x 8
Set #4 BW x 6
Exercise #2
Incline DB Press
Warmup:
47.5's x 15
80's x 5
Set #1 95's x 10
Set #2 95's x 7
Set #3 95's x 5
Dropset:
80's x 3
While waiting for the row machine, I stayed warm by doing a couple sets on the Iso-Lateral Pulldown using a neutral grip.
Iso-Lateral Pulldown
Set #1 90 lbs x 12 (per arm)
Set #2 115 lbs x 10 (per arm)
Exercise #3
Hammer Strength Machine Rows
Set #1 270 lbs x 12
Set #2 360 lbs x 10
Set #3 360 lbs x 9
Set #4 360 lbs x 8
Dropset:
270 lbs x 8
Exercise #4
Machine Flys
Set #1 230 lbs x 15
Set #2 295 lbs x 10
Set #3 295 lbs x 8
Set #4 295 lbs x 6
Dropset:
230 lbs x 8
Exercise #5
High-to-Low Cable Flys
Set #1 27 lbs (per hand) x 14
Set #2 30 lbs (per hand) x 10
Exercise #6
Low-to-High Cable Flys
Set #1 17 lbs (per hand) x 15
Set #2 20 lbs (per hand) x 10
Nutrition / Meals
Meal #1
Foods:
3 whole eggs
1.5 cups egg whites
½ cup dry oatmeal
15 g raw honey
60 g blueberries
70 g banana
Meal Totals:
Calories: ~676 kcal
Protein: ~50 g
Net Carbs: ~67 g
Fat: ~17 g
Meal #2
Foods:
1 serving overnight oats
10 oz 1% milk
2 scoops protein powder
Meal Totals:
Calories: ~668 kcal
Protein: ~78 g
Net Carbs: ~47 g
Fat: ~13.5 g
Meal #3
Foods:
230 g top sirloin steak
170 g cooked white rice
220 g Brussels sprouts
Meal Totals:
Calories: ~813 kcal
Protein: ~73 g
Net Carbs: ~56 g
Fat: ~25 g
Meal #4
Foods:
275 g 90/10 ground beef (drained)
40 g cooked white rice
2 low-carb protein tortillas
50 g Brussels sprouts
Meal Totals:
Calories: ~729 kcal
Protein: ~84 g
Net Carbs: ~15 g
Fat: ~31 g
Daily Totals
Calories: ~2,886 kcal
Protein: ~285 g
Net Carbs: ~185 g
Fat: ~86.5 g
Notes:
Very happy with today's workout. Bodyweight dropped to 200.2 lbs fasted while strength continues to increase. Hit a PR with 16 bodyweight pull-ups and maintained strong performance on the 95's for incline dumbbell press. I kept the workout moving by filling time between exercises with neutral-grip iso-lateral pulldowns instead of standing around waiting, which helped keep intensity high. Overall, this was one of my strongest back and chest sessions while continuing to get leaner.
Today was an outstanding back and chest session. Hit a new PR on weighted bodyweight pull-ups with 16 reps at 200.2 lbs, and incline dumbbell press continues to climb with the 95's.
Bodyweight continues trending downward while strength keeps improving, which is exactly what I'm aiming for.
Today was my day off from work so i went with a little bit more volume than usual
Im also cutting out one of my pinning days bringing my weekly total to:
500mg Sustanon 500
250mg Equipoise
Total Rest:
6.5 hours
Weigh In:
200.2 lbs (fasted)
Supplements:
Methylene Blue
CoQ10 – 400 mg daily
Creatine – 10 g daily
Omega-3 capsules
Centrum Silver Multivitamin
Digestive Enzymes
Collagen Capsules
Choline & Inositol Capsules
Moringa Capsules
Peptides:
Ebiom BPC-157 & TB-500 – 325 mcg of each, 2x daily
Ebiom SLU-PP-332 – 30 mg daily
Ebiom Retatrutide – 3 mg weekly
Cycle:
US-Pharmacies Sustanon 500
US-Pharmacies Equipoise
US-Pharmacies Proviron
Dosing Schedule:
Monday / Thursday
250 mg Sustanon 500
125 mg Equipoise
25 mg Proviron ED
3 mg Retatrutide 1x weekly (Wednesday)
Training:
Back / Chest
Exercise #1
Pull-Ups
Warmup:
Assisted Pull-Ups
60 lbs x 15
30 lbs x 8
Set #1 BW x 16
Set #2 BW x 11
Set #3 BW x 8
Set #4 BW x 6
Exercise #2
Incline DB Press
Warmup:
47.5's x 15
80's x 5
Set #1 95's x 10
Set #2 95's x 7
Set #3 95's x 5
Dropset:
80's x 3
While waiting for the row machine, I stayed warm by doing a couple sets on the Iso-Lateral Pulldown using a neutral grip.
Iso-Lateral Pulldown
Set #1 90 lbs x 12 (per arm)
Set #2 115 lbs x 10 (per arm)
Exercise #3
Hammer Strength Machine Rows
Set #1 270 lbs x 12
Set #2 360 lbs x 10
Set #3 360 lbs x 9
Set #4 360 lbs x 8
Dropset:
270 lbs x 8
Exercise #4
Machine Flys
Set #1 230 lbs x 15
Set #2 295 lbs x 10
Set #3 295 lbs x 8
Set #4 295 lbs x 6
Dropset:
230 lbs x 8
Exercise #5
High-to-Low Cable Flys
Set #1 27 lbs (per hand) x 14
Set #2 30 lbs (per hand) x 10
Exercise #6
Low-to-High Cable Flys
Set #1 17 lbs (per hand) x 15
Set #2 20 lbs (per hand) x 10
Nutrition / Meals
Meal #1
Foods:
3 whole eggs
1.5 cups egg whites
½ cup dry oatmeal
15 g raw honey
60 g blueberries
70 g banana
Meal Totals:
Calories: ~676 kcal
Protein: ~50 g
Net Carbs: ~67 g
Fat: ~17 g
Meal #2
Foods:
1 serving overnight oats
10 oz 1% milk
2 scoops protein powder
Meal Totals:
Calories: ~668 kcal
Protein: ~78 g
Net Carbs: ~47 g
Fat: ~13.5 g
Meal #3
Foods:
230 g top sirloin steak
170 g cooked white rice
220 g Brussels sprouts
Meal Totals:
Calories: ~813 kcal
Protein: ~73 g
Net Carbs: ~56 g
Fat: ~25 g
Meal #4
Foods:
275 g 90/10 ground beef (drained)
40 g cooked white rice
2 low-carb protein tortillas
50 g Brussels sprouts
Meal Totals:
Calories: ~729 kcal
Protein: ~84 g
Net Carbs: ~15 g
Fat: ~31 g
Daily Totals
Calories: ~2,886 kcal
Protein: ~285 g
Net Carbs: ~185 g
Fat: ~86.5 g
Notes:
Very happy with today's workout. Bodyweight dropped to 200.2 lbs fasted while strength continues to increase. Hit a PR with 16 bodyweight pull-ups and maintained strong performance on the 95's for incline dumbbell press. I kept the workout moving by filling time between exercises with neutral-grip iso-lateral pulldowns instead of standing around waiting, which helped keep intensity high. Overall, this was one of my strongest back and chest sessions while continuing to get leaner.
Attachments
Log for 8/7/26
Total Rest:
8 hours
Weigh In:
221.8 lbs (fasted)
Supplements:
Methylene Blue
CoQ10 – 400 mg daily
Creatine – 10 g daily
Omega-3 capsules
Centrum Silver Multivitamin
Digestive Enzymes
Collagen Capsules
Choline & Inositol Capsules
Moringa Capsules
Peptides:
Ebiom BPC-157 & TB-500 – 325 mcg of each, 2x daily
Ebiom SLU-PP-332 – 30 mg daily
Ebiom Retatrutide – 3 mg weekly
Cycle:
US-Pharmacies Sustanon 500 – 500 mg per week
US-Pharmacies Equipoise – 250 mg per week
US-Pharmacies Proviron – 25 mg ED
Dosing Schedule:
Monday / Thursday:
250 mg Sustanon 500
125 mg Equipoise
25 mg Proviron ED
3 mg Retatrutide 1x weekly (Wednesday)
Training:
Legs
Exercise #1
Seated Leg Curls
Warmup:
90 lbs x 20
130 lbs x 10
Set #1 195 lbs x 10
Set #2 210 lbs x 8
Set #3 210 lbs x 8
Exercise #2
Leg Press
Warmup:
283 lbs x 15
373 lbs x 10
Set #1 463 lbs x 10
Put on my knee wraps...
Set #2 553 lbs x 10
Set #3 643 lbs x 10
Exercise #3
RDL's
Set #1 155 lbs x 10
Set #2 245 lbs x 6
Set #3 245 lbs x 6
Exercise #4
Adductors
Set #1 110 lbs x 20
Set #2 160 lbs x 15
Set #3 170 lbs x 10
Nutrition / Meals
Meal #1
Foods:
3 whole eggs
1.5 cups egg whites
½ cup dry oatmeal
15 g raw honey
60 g blueberries
40 g banana
Meal Totals:
Calories: ~650 kcal
Protein: ~50 g
Net Carbs: ~61 g
Fat: ~17 g
Meal #2
Foods:
1 serving overnight oats
10 oz 1% milk
2 scoops protein powder
Meal Totals:
Calories: 668 kcal
Protein: 78 g
Net Carbs: 47 g
Fat: 13.5 g
Meal #3
Foods:
275 g 90/10 ground beef (drained)
175 g baked chicken breast
250 g cooked white rice
Meal Totals:
Calories: ~1,130 kcal
Protein: ~129 g
Net Carbs: ~70 g
Fat: ~35 g
Meal #4
Foods:
300 g baked chicken breast
125 g cooked white rice
1 cup chicken bone broth
Meal Totals:
Calories: ~690 kcal
Protein: ~101 g
Net Carbs: ~35 g
Fat: ~12 g
Daily Totals:
Calories: ~3,138 kcal
Protein: ~358 g
Net Carbs: ~213 g
Fat: ~77.5 g
Notes:
Another strong leg session today and strength continues to come back quickly.
Seated leg curls progressed up to 210 lbs for two sets of 8.
On leg press I started with 463 lbs x 10, put on my knee wraps, and then worked up to 553 lbs x 10 before finishing with 643 lbs x 10.
I also brought RDL's back into the workout as planned, working up to 245 lbs for two sets of 6.
Finished the session with adductors, progressing up to 170 lbs x 10.
Very happy with how my lower-body training is progressing after having to back off because of my knee. I'm continuing to build the weight back up while paying attention to how the knee responds rather than immediately jumping back to my old maximum loads.
Total Rest:
8 hours
Weigh In:
221.8 lbs (fasted)
Supplements:
Methylene Blue
CoQ10 – 400 mg daily
Creatine – 10 g daily
Omega-3 capsules
Centrum Silver Multivitamin
Digestive Enzymes
Collagen Capsules
Choline & Inositol Capsules
Moringa Capsules
Peptides:
Ebiom BPC-157 & TB-500 – 325 mcg of each, 2x daily
Ebiom SLU-PP-332 – 30 mg daily
Ebiom Retatrutide – 3 mg weekly
Cycle:
US-Pharmacies Sustanon 500 – 500 mg per week
US-Pharmacies Equipoise – 250 mg per week
US-Pharmacies Proviron – 25 mg ED
Dosing Schedule:
Monday / Thursday:
250 mg Sustanon 500
125 mg Equipoise
25 mg Proviron ED
3 mg Retatrutide 1x weekly (Wednesday)
Training:
Legs
Exercise #1
Seated Leg Curls
Warmup:
90 lbs x 20
130 lbs x 10
Set #1 195 lbs x 10
Set #2 210 lbs x 8
Set #3 210 lbs x 8
Exercise #2
Leg Press
Warmup:
283 lbs x 15
373 lbs x 10
Set #1 463 lbs x 10
Put on my knee wraps...
Set #2 553 lbs x 10
Set #3 643 lbs x 10
Exercise #3
RDL's
Set #1 155 lbs x 10
Set #2 245 lbs x 6
Set #3 245 lbs x 6
Exercise #4
Adductors
Set #1 110 lbs x 20
Set #2 160 lbs x 15
Set #3 170 lbs x 10
Nutrition / Meals
Meal #1
Foods:
3 whole eggs
1.5 cups egg whites
½ cup dry oatmeal
15 g raw honey
60 g blueberries
40 g banana
Meal Totals:
Calories: ~650 kcal
Protein: ~50 g
Net Carbs: ~61 g
Fat: ~17 g
Meal #2
Foods:
1 serving overnight oats
10 oz 1% milk
2 scoops protein powder
Meal Totals:
Calories: 668 kcal
Protein: 78 g
Net Carbs: 47 g
Fat: 13.5 g
Meal #3
Foods:
275 g 90/10 ground beef (drained)
175 g baked chicken breast
250 g cooked white rice
Meal Totals:
Calories: ~1,130 kcal
Protein: ~129 g
Net Carbs: ~70 g
Fat: ~35 g
Meal #4
Foods:
300 g baked chicken breast
125 g cooked white rice
1 cup chicken bone broth
Meal Totals:
Calories: ~690 kcal
Protein: ~101 g
Net Carbs: ~35 g
Fat: ~12 g
Daily Totals:
Calories: ~3,138 kcal
Protein: ~358 g
Net Carbs: ~213 g
Fat: ~77.5 g
Notes:
Another strong leg session today and strength continues to come back quickly.
Seated leg curls progressed up to 210 lbs for two sets of 8.
On leg press I started with 463 lbs x 10, put on my knee wraps, and then worked up to 553 lbs x 10 before finishing with 643 lbs x 10.
I also brought RDL's back into the workout as planned, working up to 245 lbs for two sets of 6.
Finished the session with adductors, progressing up to 170 lbs x 10.
Very happy with how my lower-body training is progressing after having to back off because of my knee. I'm continuing to build the weight back up while paying attention to how the knee responds rather than immediately jumping back to my old maximum loads.
Attachments
Log for 8/9/26
Total Rest:
7 hours
Weigh In:
202.0 lbs (fasted)
Supplements:
Methylene Blue
CoQ10 – 400 mg daily
Creatine – 10 g daily
Omega-3 capsules
Centrum Silver Multivitamin
Digestive Enzymes
Collagen Capsules
Choline & Inositol Capsules
Moringa Capsules
Peptides:
Ebiom BPC-157 & TB-500 – 250 mcg of each, once daily
Ebiom SLU-PP-332 – 60 mg daily
Ebiom Retatrutide – 3 mg weekly
Cycle:
US-Pharmacies Sustanon 500 – 500 mg per week
US-Pharmacies Equipoise – 250 mg per week
US-Pharmacies Proviron – 25 mg ED
Dosing Schedule:
Monday / Thursday:
250 mg Sustanon 500
125 mg Equipoise
25 mg Proviron ED
3 mg Retatrutide 1x weekly (Wednesday)
Training:
Shoulders / Arms
Warmup:
Seated DB Lateral Raises / Single-Arm DB Tricep Extension / Seated Bicep Curl
12.5's x 20 / 12.5's x 10 / 25's x 10
Exercise #1
Seated Lateral Raises
Set #1 25's x 12
Set #2 25's x 11
Set #3 25's x 9
Exercise #2
Rear Delt Flys
Set #1 205 lbs x 15
Set #2 220 lbs x 12
Set #3 230 lbs x 10
Exercise #3
Tricep Pushdowns / Cable Curl Superset
Set #1 50 lbs x 20 / 45 lbs x 20
Set #2 72.5 lbs x 13 / 55 lbs x 12
Set #3 80 lbs x 10 / 55 lbs x 9
Exercise #4
Single-Arm Cable Leaning Lateral Raises / Cable Tricep Kickback Superset
Set #1 17 lbs x 15 / 10 lbs x 15
Set #2 17 lbs x 12 / 13 lbs x 13
Exercise #5
Standing BB Curls
Set #1 45 lbs x 20
Set #2 65 lbs x 14
Dropset:
45 lbs x 7
Nutrition / Meals:
Meal #1
Foods:
3 whole eggs
1.5 cups egg whites
½ cup dry oatmeal
15 g raw honey
80 g blueberries
Meal Totals:
Calories: ~591 kcal
Protein: ~49 g
Net Carbs: ~55 g
Fat: ~17 g
Meal #2
Foods:
1 serving overnight oats
2 scoops protein powder
10 oz 1% milk
Meal Totals:
Calories: 668 kcal
Protein: 78 g
Net Carbs: 47 g
Fat: 13.5 g
Meal #3
Foods:
330 g 90/10 ground beef (drained)
295 g cooked white rice
Meal Totals:
Calories: ~1,085 kcal
Protein: ~88 g
Net Carbs: ~83 g
Fat: ~34 g
Meal #4
Foods:
346 g fat-free Greek yogurt
85 g blueberries
13 g raw honey
275 g 90/10 ground beef (drained)
Meal Totals:
Calories: ~945 kcal
Protein: ~105 g
Net Carbs: ~35 g
Fat: ~30 g
DAILY TOTALS
Calories: ~3,289 kcal
Protein: ~320 g
Net Carbs: ~220 g
Fat: ~94.5 g
Notes:
Another focused shoulder and arm session today with continued emphasis on bringing up my side and rear delts.
Seated lateral raises continue to progress. I hit the 25's for 12, 11, and 9 reps after previously working them for sets of 8. Rear delt flys were also strong, reaching 230 lbs x 10 after higher-rep sets at 205 and 220 lbs.
I added single-arm leaning cable lateral raises for additional side-delt work and supersetted most of the arm work to keep the workout moving efficiently.
Bodyweight came in at 202.0 lbs fasted.
Total Rest:
7 hours
Weigh In:
202.0 lbs (fasted)
Supplements:
Methylene Blue
CoQ10 – 400 mg daily
Creatine – 10 g daily
Omega-3 capsules
Centrum Silver Multivitamin
Digestive Enzymes
Collagen Capsules
Choline & Inositol Capsules
Moringa Capsules
Peptides:
Ebiom BPC-157 & TB-500 – 250 mcg of each, once daily
Ebiom SLU-PP-332 – 60 mg daily
Ebiom Retatrutide – 3 mg weekly
Cycle:
US-Pharmacies Sustanon 500 – 500 mg per week
US-Pharmacies Equipoise – 250 mg per week
US-Pharmacies Proviron – 25 mg ED
Dosing Schedule:
Monday / Thursday:
250 mg Sustanon 500
125 mg Equipoise
25 mg Proviron ED
3 mg Retatrutide 1x weekly (Wednesday)
Training:
Shoulders / Arms
Warmup:
Seated DB Lateral Raises / Single-Arm DB Tricep Extension / Seated Bicep Curl
12.5's x 20 / 12.5's x 10 / 25's x 10
Exercise #1
Seated Lateral Raises
Set #1 25's x 12
Set #2 25's x 11
Set #3 25's x 9
Exercise #2
Rear Delt Flys
Set #1 205 lbs x 15
Set #2 220 lbs x 12
Set #3 230 lbs x 10
Exercise #3
Tricep Pushdowns / Cable Curl Superset
Set #1 50 lbs x 20 / 45 lbs x 20
Set #2 72.5 lbs x 13 / 55 lbs x 12
Set #3 80 lbs x 10 / 55 lbs x 9
Exercise #4
Single-Arm Cable Leaning Lateral Raises / Cable Tricep Kickback Superset
Set #1 17 lbs x 15 / 10 lbs x 15
Set #2 17 lbs x 12 / 13 lbs x 13
Exercise #5
Standing BB Curls
Set #1 45 lbs x 20
Set #2 65 lbs x 14
Dropset:
45 lbs x 7
Nutrition / Meals:
Meal #1
Foods:
3 whole eggs
1.5 cups egg whites
½ cup dry oatmeal
15 g raw honey
80 g blueberries
Meal Totals:
Calories: ~591 kcal
Protein: ~49 g
Net Carbs: ~55 g
Fat: ~17 g
Meal #2
Foods:
1 serving overnight oats
2 scoops protein powder
10 oz 1% milk
Meal Totals:
Calories: 668 kcal
Protein: 78 g
Net Carbs: 47 g
Fat: 13.5 g
Meal #3
Foods:
330 g 90/10 ground beef (drained)
295 g cooked white rice
Meal Totals:
Calories: ~1,085 kcal
Protein: ~88 g
Net Carbs: ~83 g
Fat: ~34 g
Meal #4
Foods:
346 g fat-free Greek yogurt
85 g blueberries
13 g raw honey
275 g 90/10 ground beef (drained)
Meal Totals:
Calories: ~945 kcal
Protein: ~105 g
Net Carbs: ~35 g
Fat: ~30 g
DAILY TOTALS
Calories: ~3,289 kcal
Protein: ~320 g
Net Carbs: ~220 g
Fat: ~94.5 g
Notes:
Another focused shoulder and arm session today with continued emphasis on bringing up my side and rear delts.
Seated lateral raises continue to progress. I hit the 25's for 12, 11, and 9 reps after previously working them for sets of 8. Rear delt flys were also strong, reaching 230 lbs x 10 after higher-rep sets at 205 and 220 lbs.
I added single-arm leaning cable lateral raises for additional side-delt work and supersetted most of the arm work to keep the workout moving efficiently.
Bodyweight came in at 202.0 lbs fasted.
