Approved Log Recomp Cycle Log sponsored by US-Pharmacies
- Thread starter Dopeless
- Start date
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING LOG — 9/2/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TOTAL REST
8 hours
WEIGH IN
200.0 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 — 500 mcg daily
↳ Increased due to elbow pain
• Ebiom TB-500 — 250 mcg daily
• Ebiom SLU-PP-332 — 60 mg daily
• Ebiom Retatrutide — 3 mg weekly
• US-Pharmacies HGH — 2 IU daily
↳ Started 8/29/26
• Ebiom GHK-Cu — 2.5 mg daily
↳ Started 8/29/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week
• US-Pharmacies Proviron — 25 mg ED
DOSING SCHEDULE
Monday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg
Daily:
• Proviron — 25 mg
Wednesday:
• Retatrutide — 3 mg
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MISSED WORKOUT
Got called into work early after someone called in sick.
Workout moved to tomorrow.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #1
1 cup egg whites
4 whole eggs
1 slice sourdough bread
⅓ cup dry oatmeal
88 g blueberries
14 g honey
Meal Totals:
Calories: ~652 kcal
Protein: ~46 g
Total Carbs: ~69 g
Net Carbs: ~62 g
Fiber: ~7 g
Fat: ~22 g
MEAL #2
370 g cooked yams
126 g cooked chicken tenderloin
205 g cooked 93/7 ground beef
Meal Totals:
Calories: ~890 kcal
Protein: ~93 g
Total Carbs: ~76 g
Net Carbs: ~65 g
Fiber: ~11 g
Fat: ~23 g
MEAL #3
278 g cooked 93/7 ground beef
350 g cooked yams
Meal Totals:
Calories: ~875 kcal
Protein: ~74 g
Total Carbs: ~72 g
Net Carbs: ~62 g
Fiber: ~10 g
Fat: ~27 g
MEAL #4
220 g baked chicken breast
2 low-carb tortillas
Meal Totals:
Calories: ~483 kcal
Protein: ~76 g
Total Carbs: ~38 g
Net Carbs: ~8 g
Fiber: ~30 g
Fat: ~14 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~2,900 kcal
Protein: ~289 g
Total Carbs: ~255 g
Net Carbs: ~197 g
Fiber: ~58 g
Fat: ~86 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Got called into work early today because someone called in sick
, which completely threw off the schedule I had planned for the day.
I busted my ass at work doing tires all day and still ended up getting around 8,000 steps on top of all the lifting, carrying, bending, and physical work that comes with the job.
By the end of the day I was exhausted.
Instead of forcing myself through a half-ass workout just for the sake of saying I trained, I decided to call it for today, recover, and get the workout in tomorrow when I can actually give it the effort it deserves.
Nutrition still stayed on track despite the schedule change:
~2,900 calories
~289 g protein
~197 g net carbs
Bodyweight came in at 200.0 lbs fasted — only 0.2 lbs above yesterday despite yesterday's planned Double-Double cheat meal.
Sometimes work IS the workout.
We'll get back after it tomorrow.
TRAINING LOG — 9/2/26━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TOTAL REST8 hours
WEIGH IN200.0 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 — 500 mcg daily
↳ Increased due to elbow pain
• Ebiom TB-500 — 250 mcg daily
• Ebiom SLU-PP-332 — 60 mg daily
• Ebiom Retatrutide — 3 mg weekly
• US-Pharmacies HGH — 2 IU daily
↳ Started 8/29/26
• Ebiom GHK-Cu — 2.5 mg daily
↳ Started 8/29/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week
• US-Pharmacies Proviron — 25 mg ED
DOSING SCHEDULEMonday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg
Daily:
• Proviron — 25 mg
Wednesday:
• Retatrutide — 3 mg
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MISSED WORKOUTGot called into work early after someone called in sick.
Workout moved to tomorrow.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #11 cup egg whites
4 whole eggs
1 slice sourdough bread
⅓ cup dry oatmeal
88 g blueberries
14 g honey
Meal Totals:Calories: ~652 kcal
Protein: ~46 g
Total Carbs: ~69 g
Net Carbs: ~62 g
Fiber: ~7 g
Fat: ~22 g
MEAL #2370 g cooked yams
126 g cooked chicken tenderloin
205 g cooked 93/7 ground beef
Meal Totals:Calories: ~890 kcal
Protein: ~93 g
Total Carbs: ~76 g
Net Carbs: ~65 g
Fiber: ~11 g
Fat: ~23 g
MEAL #3278 g cooked 93/7 ground beef
350 g cooked yams
Meal Totals:Calories: ~875 kcal
Protein: ~74 g
Total Carbs: ~72 g
Net Carbs: ~62 g
Fiber: ~10 g
Fat: ~27 g
MEAL #4220 g baked chicken breast
2 low-carb tortillas
Meal Totals:Calories: ~483 kcal
Protein: ~76 g
Total Carbs: ~38 g
Net Carbs: ~8 g
Fiber: ~30 g
Fat: ~14 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~2,900 kcal Protein: ~289 g Total Carbs: ~255 g Net Carbs: ~197 g Fiber: ~58 g Fat: ~86 g━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Got called into work early today because someone called in sick
, which completely threw off the schedule I had planned for the day.I busted my ass at work doing tires all day and still ended up getting around 8,000 steps on top of all the lifting, carrying, bending, and physical work that comes with the job.
By the end of the day I was exhausted.
Instead of forcing myself through a half-ass workout just for the sake of saying I trained, I decided to call it for today, recover, and get the workout in tomorrow when I can actually give it the effort it deserves.
Nutrition still stayed on track despite the schedule change:
~2,900 calories ~289 g protein ~197 g net carbsBodyweight came in at 200.0 lbs fasted — only 0.2 lbs above yesterday despite yesterday's planned Double-Double cheat meal.
Sometimes work IS the workout.
We'll get back after it tomorrow.
Attachments
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TRAINING LOG — 9/3/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TOTAL REST
6 hours
WEIGH IN
200.4 lbs (fasted)
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Methylene Blue
• CoQ10 — 400 mg daily
• Creatine — 20 g daily
↳ Increased from 10 g daily
• Omega-3 capsules
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
• Moringa Capsules
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Ebiom BPC-157 — 500 mcg daily
↳ Increased due to elbow pain
• Ebiom TB-500 — 250 mcg daily
• Ebiom SLU-PP-332 — 60 mg daily
• Ebiom Retatrutide — 3 mg weekly
• US-Pharmacies HGH — 2 IU daily
↳ Started 8/29/26
• Ebiom GHK-Cu — 2.5 mg daily
↳ Started 8/29/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week
US-Pharmacies Proviron — DISCONTINUED 9/3/26
↳ Discontinued due to hair thinning/loss
DOSING SCHEDULE
Monday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg
Wednesday:
• Retatrutide — 3 mg
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — SHOULDERS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
EXERCISE #1 — HAMMER STRENGTH SHOULDER PRESS
Warmup:
90 lbs x 20
180 lbs x 5
Set #1:
270 lbs x 5.5
Set #2:
270 lbs x 4
↳ Dropset: 180 lbs x 9
↳ Dropset: 90 lbs x 10
EXERCISE #2 — REAR DELT FLY
Single Arm
Set #1:
115 lbs x 10
Set #2:
145 lbs x 15
Set #3:
175 lbs x 9.5
EXERCISE #3 — MACHINE LATERAL RAISE
Set #1:
120 lbs x 12
Set #2:
140 lbs x 11
Set #3:
160 lbs x 9
EXERCISE #4 — STANDING CABLE LATERAL RAISE
Set #1:
10 lbs x 20
Set #2:
15 lbs x 16
Set #3:
20 lbs x 9
EXERCISE #5 — SEATED BENT-OVER DB FLYS
Set #1:
25's x 12
Set #2:
30's x 8
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #1
4 whole eggs
1 cup egg whites
1 slice sourdough bread
⅓ cup dry oatmeal
28 g blueberries
122 g banana
13 g honey
Meal Totals:
Calories: ~698 kcal
Protein: ~47 g
Total Carbs: ~82 g
Net Carbs: ~75 g
Fiber: ~7 g
Fat: ~22 g
MEAL #2
225 g cooked chicken breast
361 g cooked yams
Meal Totals:
Calories: ~701 kcal
Protein: ~75 g
Total Carbs: ~74 g
Net Carbs: ~63 g
Fiber: ~11 g
Fat: ~9 g
MEAL #3
248 g cooked chicken breast
361 g cooked yams
Meal Totals:
Calories: ~739 kcal
Protein: ~82 g
Total Carbs: ~74 g
Net Carbs: ~63 g
Fiber: ~11 g
Fat: ~10 g
SNACK
194 g nonfat Greek yogurt
156 g homemade high-protein peanut butter
1 low-carb tortilla
Snack Totals:
Calories: ~400 kcal
Protein: ~49 g
Total Carbs: ~56 g
Net Carbs: ~33 g
Fiber: ~23 g
Fat: ~9 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~2,538 kcal
Protein: ~253 g
Total Carbs: ~286 g
Net Carbs: ~234 g
Fiber: ~52 g
Fat: ~50 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PERFORMANCE HIGHLIGHT
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SIDE + REAR DELT EMPHASIS
Rear Delt Fly:
115 lbs x 10
145 lbs x 15
175 lbs x 9.5
Machine Lateral Raise:
120 lbs x 12
140 lbs x 11
160 lbs x 9
Standing Cable Lateral Raise:
10 lbs x 20
15 lbs x 16
20 lbs x 9
Seated Bent-Over DB Flys:
25's x 12
30's x 8
After the heavy shoulder press work, the remainder of the session was heavily focused on the side and rear delts — exactly the areas I've been prioritizing.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Shoulders today.
Only got 6 hours of rest, but still made it into the gym after yesterday's missed workout.
Started with Hammer Strength shoulder presses, working up to 270 lbs x 5.5 before another set at 270 followed by a double dropset at 180 and 90 lbs.
The rest of the workout was heavily focused on the side and rear delts. I hit rear-delt flys, machine lateral raises, standing cable lateral raises, and finished with seated bent-over dumbbell flys.
I'm continuing to put extra emphasis on my side and rear delts to improve my shoulder proportions rather than allowing my front delts to dominate everything.
Made two changes today:
• Increased creatine from 10 g to 20 g daily.
• Discontinued Proviron due to concerns about increased hair thinning/loss.
Nutrition finished at approximately 2,538 calories with 253 g of protein, 234 g of net carbs, and 50 g of fat.
Bodyweight came in at 200.4 lbs fasted.
After several days hovering right around 200 lbs, bodyweight continues to remain remarkably stable while I focus on recomp, training performance, and improving proportions.
TRAINING LOG — 9/3/26━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TOTAL REST6 hours
WEIGH IN200.4 lbs (fasted)
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Methylene Blue
• CoQ10 — 400 mg daily
• Creatine — 20 g daily
↳ Increased from 10 g daily
• Omega-3 capsules
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
• Moringa Capsules
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Ebiom BPC-157 — 500 mcg daily
↳ Increased due to elbow pain
• Ebiom TB-500 — 250 mcg daily
• Ebiom SLU-PP-332 — 60 mg daily
• Ebiom Retatrutide — 3 mg weekly
• US-Pharmacies HGH — 2 IU daily
↳ Started 8/29/26
• Ebiom GHK-Cu — 2.5 mg daily
↳ Started 8/29/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week
US-Pharmacies Proviron — DISCONTINUED 9/3/26↳ Discontinued due to hair thinning/loss
DOSING SCHEDULEMonday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg
Wednesday:
• Retatrutide — 3 mg
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — SHOULDERS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
EXERCISE #1 — HAMMER STRENGTH SHOULDER PRESSWarmup:
90 lbs x 20
180 lbs x 5
Set #1:
270 lbs x 5.5
Set #2:
270 lbs x 4
↳ Dropset: 180 lbs x 9
↳ Dropset: 90 lbs x 10
EXERCISE #2 — REAR DELT FLYSingle Arm
Set #1:
115 lbs x 10
Set #2:
145 lbs x 15
Set #3:
175 lbs x 9.5
EXERCISE #3 — MACHINE LATERAL RAISESet #1:
120 lbs x 12
Set #2:
140 lbs x 11
Set #3:
160 lbs x 9
EXERCISE #4 — STANDING CABLE LATERAL RAISESet #1:
10 lbs x 20
Set #2:
15 lbs x 16
Set #3:
20 lbs x 9
EXERCISE #5 — SEATED BENT-OVER DB FLYSSet #1:
25's x 12
Set #2:
30's x 8
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #14 whole eggs
1 cup egg whites
1 slice sourdough bread
⅓ cup dry oatmeal
28 g blueberries
122 g banana
13 g honey
Meal Totals:Calories: ~698 kcal
Protein: ~47 g
Total Carbs: ~82 g
Net Carbs: ~75 g
Fiber: ~7 g
Fat: ~22 g
MEAL #2225 g cooked chicken breast
361 g cooked yams
Meal Totals:Calories: ~701 kcal
Protein: ~75 g
Total Carbs: ~74 g
Net Carbs: ~63 g
Fiber: ~11 g
Fat: ~9 g
MEAL #3248 g cooked chicken breast
361 g cooked yams
Meal Totals:Calories: ~739 kcal
Protein: ~82 g
Total Carbs: ~74 g
Net Carbs: ~63 g
Fiber: ~11 g
Fat: ~10 g
SNACK194 g nonfat Greek yogurt
156 g homemade high-protein peanut butter
1 low-carb tortilla
Snack Totals:Calories: ~400 kcal
Protein: ~49 g
Total Carbs: ~56 g
Net Carbs: ~33 g
Fiber: ~23 g
Fat: ~9 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~2,538 kcal Protein: ~253 g Total Carbs: ~286 g Net Carbs: ~234 g Fiber: ~52 g Fat: ~50 g━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PERFORMANCE HIGHLIGHT━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SIDE + REAR DELT EMPHASISRear Delt Fly:
115 lbs x 10
145 lbs x 15
175 lbs x 9.5
Machine Lateral Raise:
120 lbs x 12
140 lbs x 11
160 lbs x 9
Standing Cable Lateral Raise:
10 lbs x 20
15 lbs x 16
20 lbs x 9
Seated Bent-Over DB Flys:
25's x 12
30's x 8
After the heavy shoulder press work, the remainder of the session was heavily focused on the side and rear delts — exactly the areas I've been prioritizing.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Shoulders today.
Only got 6 hours of rest, but still made it into the gym after yesterday's missed workout.
Started with Hammer Strength shoulder presses, working up to 270 lbs x 5.5 before another set at 270 followed by a double dropset at 180 and 90 lbs.
The rest of the workout was heavily focused on the side and rear delts. I hit rear-delt flys, machine lateral raises, standing cable lateral raises, and finished with seated bent-over dumbbell flys.
I'm continuing to put extra emphasis on my side and rear delts to improve my shoulder proportions rather than allowing my front delts to dominate everything.
Made two changes today:
• Increased creatine from 10 g to 20 g daily.
• Discontinued Proviron due to concerns about increased hair thinning/loss.
Nutrition finished at approximately 2,538 calories with 253 g of protein, 234 g of net carbs, and 50 g of fat.
Bodyweight came in at 200.4 lbs fasted.
After several days hovering right around 200 lbs, bodyweight continues to remain remarkably stable while I focus on recomp, training performance, and improving proportions.
Attachments
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING LOG — 9/4/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TOTAL REST
7 hours
WEIGH IN
197.6 lbs (fasted)
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Methylene Blue
• CoQ10 — 400 mg daily
• Creatine — 20 g daily
• Omega-3 capsules
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
• Moringa Capsules
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Ebiom BPC-157 — 500 mcg daily
↳ Increased due to elbow pain
• Ebiom TB-500 — 250 mcg daily
• Ebiom SLU-PP-332 — 60 mg daily
• Ebiom Retatrutide — 3 mg weekly
• US-Pharmacies HGH — 2 IU daily
↳ Started 8/29/26
• Ebiom GHK-Cu — 2.5 mg daily
↳ Started 8/29/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week
US-Pharmacies Proviron — DISCONTINUED 9/3/26
↳ Discontinued due to hair thinning/loss
DOSING SCHEDULE
Monday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg
Wednesday:
• Retatrutide — 3 mg
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — BACK / ARMS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
EXERCISE #1 — ISO-LATERAL PULLDOWN MACHINE
Supinated Grip
Warmup:
60 lbs per arm x 20
80 lbs per arm x 10
Set #1:
120 lbs per arm x 8
Set #2:
110 lbs per arm x 7
Set #3:
110 lbs per arm x 6
EXERCISE #2 — SEATED CABLE ROWS
Close Grip
Set #1:
160 lbs x 12
Set #2:
197.5 lbs x 7
Set #3:
172.5 lbs x 9
↳ Dropset: 147.5 lbs x 10
EXERCISE #3 — DIPS
Set #1:
BW x 25
Set #2:
BW x 23
Set #3:
BW x 21
TOTAL: 69 BODYWEIGHT DIPS
EXERCISE #4 — STANDING CABLE
OVERHEAD TRICEP EXTENSIONS
Set #1:
35 lbs x 20
Set #2:
42.5 lbs x 13
Set #3:
55 lbs x 9
↳ Dropset: 35 lbs x 14
EXERCISE #5 — STANDING DB CURLS
Set #1:
35's x 15
Set #2:
40's x 10
Set #3:
50's x 5
↳ Dropset: 40's x 3
↳ Dropset: 35's x 5
EXERCISE #6 — PREACHER CURLS
Set #1:
45 lbs x 15
Set #2:
45 lbs x 11
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #1
4 whole eggs
1 cup egg whites
1 slice sourdough bread
⅓ cup dry oatmeal
93 g blueberries
13 g honey
Meal Totals:
Calories: ~654 kcal
Protein: ~46 g
Total Carbs: ~70 g
Net Carbs: ~63 g
Fiber: ~7 g
Fat: ~22 g
MEAL #2
252 g cooked chicken breast
278 g cooked basmati rice
Meal Totals:
Calories: ~777 kcal
Protein: ~86 g
Total Carbs: ~78 g
Net Carbs: ~77 g
Fiber: ~1 g
Fat: ~10 g
MEAL #3
279 g cooked chicken breast
305 g cooked rice
Meal Totals:
Calories: ~857 kcal
Protein: ~95 g
Total Carbs: ~85 g
Net Carbs: ~84 g
Fiber: ~1 g
Fat: ~11 g
SNACK
200 g nonfat Greek yogurt
81 g blueberries
143 g homemade high-protein peanut butter
2 low-carb tortillas
Snack Totals:
Calories: ~491 kcal
Protein: ~52 g
Total Carbs: ~91 g
Net Carbs: ~52 g
Fiber: ~39 g
Fat: ~12 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~2,779 kcal
Protein: ~279 g
Total Carbs: ~324 g
Net Carbs: ~276 g
Fiber: ~48 g
Fat: ~55 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PERFORMANCE HIGHLIGHT
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
BACK + ARMS — EXTRA VOLUME DAY
Iso-Lateral Pulldown:
120 lbs per arm x 8
Seated Cable Row:
197.5 lbs x 7
Bodyweight Dips:
25 + 23 + 21
69 TOTAL REPS
Standing DB Curls:
50's x 5
↳ 40's x 3
↳ 35's x 5
With the day off from work, I had room to get more training volume in than I normally would.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Day off from work today, so I was able to get a little more volume in than normal.
Usually I would've just trained arms today, but I worked out with my girlfriend and she wanted to hit some back too — so why not?
Started with back, getting in iso-lateral pulldowns and close-grip seated cable rows before moving into arms.
For triceps, I knocked out 69 total bodyweight dips across three sets before moving into standing cable overhead extensions.
Biceps finished with standing dumbbell curls, working up to 50's x 5 followed by a double dropset, then preacher curls to finish everything off.
Nutrition finished at approximately 2,779 calories with 279 g of protein, 276 g of net carbs, and 55 g of fat.
Bodyweight came in at 197.6 lbs fasted — the lowest weigh-in I've logged during this recent stretch.
A little extra volume, a training partner for the day, and another workout in the books.
TRAINING LOG — 9/4/26━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TOTAL REST7 hours
WEIGH IN197.6 lbs (fasted)
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Methylene Blue
• CoQ10 — 400 mg daily
• Creatine — 20 g daily
• Omega-3 capsules
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
• Moringa Capsules
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Ebiom BPC-157 — 500 mcg daily
↳ Increased due to elbow pain
• Ebiom TB-500 — 250 mcg daily
• Ebiom SLU-PP-332 — 60 mg daily
• Ebiom Retatrutide — 3 mg weekly
• US-Pharmacies HGH — 2 IU daily
↳ Started 8/29/26
• Ebiom GHK-Cu — 2.5 mg daily
↳ Started 8/29/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week
US-Pharmacies Proviron — DISCONTINUED 9/3/26↳ Discontinued due to hair thinning/loss
DOSING SCHEDULEMonday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg
Wednesday:
• Retatrutide — 3 mg
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — BACK / ARMS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
EXERCISE #1 — ISO-LATERAL PULLDOWN MACHINESupinated Grip
Warmup:
60 lbs per arm x 20
80 lbs per arm x 10
Set #1:
120 lbs per arm x 8
Set #2:
110 lbs per arm x 7
Set #3:
110 lbs per arm x 6
EXERCISE #2 — SEATED CABLE ROWSClose Grip
Set #1:
160 lbs x 12
Set #2:
197.5 lbs x 7
Set #3:
172.5 lbs x 9
↳ Dropset: 147.5 lbs x 10
EXERCISE #3 — DIPSSet #1:
BW x 25
Set #2:
BW x 23
Set #3:
BW x 21
TOTAL: 69 BODYWEIGHT DIPS EXERCISE #4 — STANDING CABLEOVERHEAD TRICEP EXTENSIONS
Set #1:
35 lbs x 20
Set #2:
42.5 lbs x 13
Set #3:
55 lbs x 9
↳ Dropset: 35 lbs x 14
EXERCISE #5 — STANDING DB CURLSSet #1:
35's x 15
Set #2:
40's x 10
Set #3:
50's x 5
↳ Dropset: 40's x 3
↳ Dropset: 35's x 5
EXERCISE #6 — PREACHER CURLSSet #1:
45 lbs x 15
Set #2:
45 lbs x 11
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #14 whole eggs
1 cup egg whites
1 slice sourdough bread
⅓ cup dry oatmeal
93 g blueberries
13 g honey
Meal Totals:Calories: ~654 kcal
Protein: ~46 g
Total Carbs: ~70 g
Net Carbs: ~63 g
Fiber: ~7 g
Fat: ~22 g
MEAL #2252 g cooked chicken breast
278 g cooked basmati rice
Meal Totals:Calories: ~777 kcal
Protein: ~86 g
Total Carbs: ~78 g
Net Carbs: ~77 g
Fiber: ~1 g
Fat: ~10 g
MEAL #3279 g cooked chicken breast
305 g cooked rice
Meal Totals:Calories: ~857 kcal
Protein: ~95 g
Total Carbs: ~85 g
Net Carbs: ~84 g
Fiber: ~1 g
Fat: ~11 g
SNACK200 g nonfat Greek yogurt
81 g blueberries
143 g homemade high-protein peanut butter
2 low-carb tortillas
Snack Totals:Calories: ~491 kcal
Protein: ~52 g
Total Carbs: ~91 g
Net Carbs: ~52 g
Fiber: ~39 g
Fat: ~12 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~2,779 kcal Protein: ~279 g Total Carbs: ~324 g Net Carbs: ~276 g Fiber: ~48 g Fat: ~55 g━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PERFORMANCE HIGHLIGHT━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
BACK + ARMS — EXTRA VOLUME DAYIso-Lateral Pulldown:
120 lbs per arm x 8
Seated Cable Row:
197.5 lbs x 7
Bodyweight Dips:
25 + 23 + 21
69 TOTAL REPSStanding DB Curls:
50's x 5
↳ 40's x 3
↳ 35's x 5
With the day off from work, I had room to get more training volume in than I normally would.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Day off from work today, so I was able to get a little more volume in than normal.
Usually I would've just trained arms today, but I worked out with my girlfriend and she wanted to hit some back too — so why not?
Started with back, getting in iso-lateral pulldowns and close-grip seated cable rows before moving into arms.
For triceps, I knocked out 69 total bodyweight dips across three sets before moving into standing cable overhead extensions.
Biceps finished with standing dumbbell curls, working up to 50's x 5 followed by a double dropset, then preacher curls to finish everything off.
Nutrition finished at approximately 2,779 calories with 279 g of protein, 276 g of net carbs, and 55 g of fat.
Bodyweight came in at 197.6 lbs fasted — the lowest weigh-in I've logged during this recent stretch.
A little extra volume, a training partner for the day, and another workout in the books.
Attachments
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING LOG — 9/5/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TOTAL REST
7 hours
WEIGH IN
201.2 lbs (fasted)
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Methylene Blue
• CoQ10 — 400 mg daily
• Creatine — 20 g daily
• Omega-3 capsules
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
• Moringa Capsules
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Ebiom BPC-157 — 500 mcg daily
↳ Increased due to elbow pain
• Ebiom TB-500 — 250 mcg daily
• Ebiom SLU-PP-332 — 60 mg daily
• Ebiom Retatrutide — 3 mg weekly
• US-Pharmacies HGH — 2 IU daily
↳ Started 8/29/26
• Ebiom GHK-Cu — 2.5 mg daily
↳ Started 8/29/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week
US-Pharmacies Proviron — DISCONTINUED 9/3/26
↳ Discontinued due to hair thinning/loss
DOSING SCHEDULE
Monday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg
Wednesday:
• Retatrutide — 3 mg
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — LEGS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
EXERCISE #1 — SEATED LEG CURLS
Warmup:
85 lbs x 25
140 lbs x 12
Set #1:
180 lbs x 11.5
Set #2:
210 lbs x 5
↳ Dropset: 165 lbs x 5
↳ Dropset: 115 lbs x 9
Set #3:
180 lbs x 8
↳ Dropset: 135 lbs x 12
EXERCISE #2 — LEG PRESS
Warmup:
298 lbs x 20
388 lbs x 12
Set #1:
478 lbs x 20
↳ + 30 Calf Extensions
Set #2:
568 lbs x 15
↳ Dropset: 478 lbs x 12
↳ + 26 Calf Extensions
EXERCISE #3 — QUAD EXTENSIONS
Set #1:
70 lbs x 30
Set #2:
90 lbs x 26
Set #3:
105 lbs x 23
EXERCISE #4 — HIP ADDUCTION
Set #1:
160 lbs x 30
Set #2:
190 lbs x 26
Set #3:
220 lbs x 23
Set #4:
260 lbs x 10
EXERCISE #5 — HIP ABDUCTORS
Set #1:
140 lbs x 12
Set #2:
160 lbs x 10
Set #3:
160 lbs x 8
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #1
5 whole eggs
1.25 cups egg whites
2 slices sourdough bread
⅓ cup dry oatmeal
92 g blueberries
14 g honey
Meal Totals:
Calories: ~870 kcal
Protein: ~61 g
Total Carbs: ~91 g
Net Carbs: ~84 g
Fiber: ~7 g
Fat: ~27 g
MEALS #2–3
378 g cooked 93/7 ground beef
483 g cooked basmati rice
Combined Totals:
Calories: ~1,260 kcal
Protein: ~110 g
Total Carbs: ~135 g
Net Carbs: ~133 g
Fiber: ~2 g
Fat: ~28 g
MEAL #4 — POST WORKOUT
300 g nonfat Greek yogurt
1 scoop protein powder
63 g blueberries
175 g homemade high-protein peanut butter
14 g honey
Meal Totals:
Calories: ~639 kcal
Protein: ~83 g
Total Carbs: ~79 g
Net Carbs: ~67 g
Fiber: ~12 g
Fat: ~10 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~2,769 kcal
Protein: ~254 g
Total Carbs: ~305 g
Net Carbs: ~284 g
Fiber: ~21 g
Fat: ~65 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PERFORMANCE HIGHLIGHT
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
HIGH-REP LEG PRESS WORK
478 lbs x 20
↳ + 30 Calf Extensions
568 lbs x 15
↳ Dropset: 478 lbs x 12
↳ + 26 Calf Extensions
Despite training after a physically demanding day at the tire shop, I still pushed through a high-rep leg session with plenty of volume.
Finished the session with:
• 3 working sequences on seated leg curls
• 2 heavy/high-rep leg press sets
• 56 calf extensions
• 79 total quad-extension reps
• 89 total hip-adduction reps
• 30 total hip-abductor reps
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
I couldn't believe how quickly my weight rebounded after just one day off from work — from 197.6 lbs to 201.2 lbs.
My job at the tire shop definitely has a major impact on my daily activity and energy expenditure, although a bodyweight swing this large over such a short period is almost certainly influenced heavily by water, glycogen, and food volume rather than body fat.
I couldn't get into the gym until AFTER work today, and it was a really busy day at the tire shop. By the time I finished work, I was already tired.
I sucked it up and made myself go anyway.
I definitely didn't perform at my best today, but that wasn't the point. I showed up and gave the workout the best effort I had available.
Rather than chasing maximum weight, I got a lot of productive volume in — including 478 lbs x 20 and 568 lbs x 15 on the leg press, followed by a dropset at 478 lbs x 12.
Nutrition finished at approximately 2,769 calories with 254 g of protein, 284 g of net carbs, and 65 g of fat.
Bodyweight: 201.2 lbs
Some days are about breaking records.
Some days are about showing up when you really don't feel like it.
Today was the second one.
TRAINING LOG — 9/5/26━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TOTAL REST7 hours
WEIGH IN201.2 lbs (fasted)
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Methylene Blue
• CoQ10 — 400 mg daily
• Creatine — 20 g daily
• Omega-3 capsules
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
• Moringa Capsules
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Ebiom BPC-157 — 500 mcg daily
↳ Increased due to elbow pain
• Ebiom TB-500 — 250 mcg daily
• Ebiom SLU-PP-332 — 60 mg daily
• Ebiom Retatrutide — 3 mg weekly
• US-Pharmacies HGH — 2 IU daily
↳ Started 8/29/26
• Ebiom GHK-Cu — 2.5 mg daily
↳ Started 8/29/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week
US-Pharmacies Proviron — DISCONTINUED 9/3/26↳ Discontinued due to hair thinning/loss
DOSING SCHEDULEMonday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg
Wednesday:
• Retatrutide — 3 mg
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — LEGS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
EXERCISE #1 — SEATED LEG CURLSWarmup:
85 lbs x 25
140 lbs x 12
Set #1:
180 lbs x 11.5
Set #2:
210 lbs x 5
↳ Dropset: 165 lbs x 5
↳ Dropset: 115 lbs x 9
Set #3:
180 lbs x 8
↳ Dropset: 135 lbs x 12
EXERCISE #2 — LEG PRESSWarmup:
298 lbs x 20
388 lbs x 12
Set #1:
478 lbs x 20
↳ + 30 Calf Extensions
Set #2:
568 lbs x 15
↳ Dropset: 478 lbs x 12
↳ + 26 Calf Extensions
EXERCISE #3 — QUAD EXTENSIONSSet #1:
70 lbs x 30
Set #2:
90 lbs x 26
Set #3:
105 lbs x 23
EXERCISE #4 — HIP ADDUCTIONSet #1:
160 lbs x 30
Set #2:
190 lbs x 26
Set #3:
220 lbs x 23
Set #4:
260 lbs x 10
EXERCISE #5 — HIP ABDUCTORSSet #1:
140 lbs x 12
Set #2:
160 lbs x 10
Set #3:
160 lbs x 8
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #15 whole eggs
1.25 cups egg whites
2 slices sourdough bread
⅓ cup dry oatmeal
92 g blueberries
14 g honey
Meal Totals:Calories: ~870 kcal
Protein: ~61 g
Total Carbs: ~91 g
Net Carbs: ~84 g
Fiber: ~7 g
Fat: ~27 g
MEALS #2–3378 g cooked 93/7 ground beef
483 g cooked basmati rice
Combined Totals:Calories: ~1,260 kcal
Protein: ~110 g
Total Carbs: ~135 g
Net Carbs: ~133 g
Fiber: ~2 g
Fat: ~28 g
MEAL #4 — POST WORKOUT300 g nonfat Greek yogurt
1 scoop protein powder
63 g blueberries
175 g homemade high-protein peanut butter
14 g honey
Meal Totals:Calories: ~639 kcal
Protein: ~83 g
Total Carbs: ~79 g
Net Carbs: ~67 g
Fiber: ~12 g
Fat: ~10 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~2,769 kcal Protein: ~254 g Total Carbs: ~305 g Net Carbs: ~284 g Fiber: ~21 g Fat: ~65 g━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PERFORMANCE HIGHLIGHT━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
HIGH-REP LEG PRESS WORK478 lbs x 20
↳ + 30 Calf Extensions
568 lbs x 15
↳ Dropset: 478 lbs x 12
↳ + 26 Calf Extensions
Despite training after a physically demanding day at the tire shop, I still pushed through a high-rep leg session with plenty of volume.
Finished the session with:
• 3 working sequences on seated leg curls
• 2 heavy/high-rep leg press sets
• 56 calf extensions
• 79 total quad-extension reps
• 89 total hip-adduction reps
• 30 total hip-abductor reps
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
I couldn't believe how quickly my weight rebounded after just one day off from work — from 197.6 lbs to 201.2 lbs.
My job at the tire shop definitely has a major impact on my daily activity and energy expenditure, although a bodyweight swing this large over such a short period is almost certainly influenced heavily by water, glycogen, and food volume rather than body fat.
I couldn't get into the gym until AFTER work today, and it was a really busy day at the tire shop. By the time I finished work, I was already tired.
I sucked it up and made myself go anyway.
I definitely didn't perform at my best today, but that wasn't the point. I showed up and gave the workout the best effort I had available.
Rather than chasing maximum weight, I got a lot of productive volume in — including 478 lbs x 20 and 568 lbs x 15 on the leg press, followed by a dropset at 478 lbs x 12.
Nutrition finished at approximately 2,769 calories with 254 g of protein, 284 g of net carbs, and 65 g of fat.
Bodyweight: 201.2 lbsSome days are about breaking records.
Some days are about showing up when you really don't feel like it.
Today was the second one.
Attachments
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING LOG — 9/6/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TOTAL REST
7 hours
WEIGH IN
199.2 lbs (fasted)
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Methylene Blue
• CoQ10 — 400 mg daily
• Creatine — 20 g daily
• Omega-3 capsules
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
• Moringa Capsules
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Ebiom BPC-157 — 500 mcg daily
↳ Increased due to elbow pain
• Ebiom TB-500 — 250 mcg daily
• Ebiom SLU-PP-332 — 60 mg daily
• Ebiom Retatrutide — 3 mg weekly
• US-Pharmacies HGH — 2 IU daily
↳ Started 8/29/26
• Ebiom GHK-Cu — 2.5 mg daily
↳ Started 8/29/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week
US-Pharmacies Proviron — DISCONTINUED 9/3/26
↳ Discontinued due to hair thinning/loss
DOSING SCHEDULE
Monday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg
Wednesday:
• Retatrutide — 3 mg
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — REST DAY
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
No training today.
Weekend gym hours didn't work with my schedule before work, and after work I had family plans.
Recovery day.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #1
5 whole eggs
1.25 cups egg whites
⅓ cup dry oatmeal
93 g blueberries
14 g honey
Meal Totals:
Calories: ~670 kcal
Protein: ~53 g
Total Carbs: ~51 g
Net Carbs: ~44 g
Fiber: ~7 g
Fat: ~27 g
MEALS #2 & #3
350 g cooked 93/7 ground beef
450 g cooked basmati rice
Combined Totals:
Calories: ~1,180 kcal
Protein: ~102 g
Total Carbs: ~126 g
Net Carbs: ~124 g
Fiber: ~2 g
Fat: ~26 g
MEAL #4 — DINNER
2 × 6 oz chicken cordon bleu
1 cup rice pilaf
1 cup green beans
1 tbsp olive oil
⅔ cup Caesar salad
Estimated Meal Totals:
Calories: ~1,180 kcal
Protein: ~85 g
Total Carbs: ~83 g
Net Carbs: ~75 g
Fiber: ~8 g
Fat: ~58 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~3,030 kcal
Protein: ~240 g
Total Carbs: ~260 g
Net Carbs: ~243 g
Fiber: ~17 g
Fat: ~111 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Couldn't make it to the gym today.
The gym opens later on the weekends, so I wasn't able to get my workout in before work. Then after work, my girlfriend's parents came over for dinner, so I decided to just make today a rest day.
After yesterday's leg workout and another day working at the tire shop, an extra recovery day isn't necessarily a bad thing anyway.
Dinner was a little different from my normal meals with chicken cordon bleu, rice pilaf, green beans, olive oil, and Caesar salad, but I accounted for everything as closely as possible.
Nutrition finished at approximately:
3,030 calories
240 g protein
260 g total carbs
243 g net carbs
111 g fat
Bodyweight came back down to 199.2 lbs fasted after yesterday's 201.2-lb weigh-in — another good example of how much my weight can fluctuate from one day to the next.
No workout today. No big deal.
Spent the evening with family, got some recovery in, and we'll get back after it next session.
TRAINING LOG — 9/6/26━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TOTAL REST7 hours
WEIGH IN199.2 lbs (fasted)
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Methylene Blue
• CoQ10 — 400 mg daily
• Creatine — 20 g daily
• Omega-3 capsules
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
• Moringa Capsules
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Ebiom BPC-157 — 500 mcg daily
↳ Increased due to elbow pain
• Ebiom TB-500 — 250 mcg daily
• Ebiom SLU-PP-332 — 60 mg daily
• Ebiom Retatrutide — 3 mg weekly
• US-Pharmacies HGH — 2 IU daily
↳ Started 8/29/26
• Ebiom GHK-Cu — 2.5 mg daily
↳ Started 8/29/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week
US-Pharmacies Proviron — DISCONTINUED 9/3/26↳ Discontinued due to hair thinning/loss
DOSING SCHEDULEMonday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg
Wednesday:
• Retatrutide — 3 mg
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — REST DAY━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
No training today.
Weekend gym hours didn't work with my schedule before work, and after work I had family plans.
Recovery day.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #15 whole eggs
1.25 cups egg whites
⅓ cup dry oatmeal
93 g blueberries
14 g honey
Meal Totals:Calories: ~670 kcal
Protein: ~53 g
Total Carbs: ~51 g
Net Carbs: ~44 g
Fiber: ~7 g
Fat: ~27 g
MEALS #2 & #3350 g cooked 93/7 ground beef
450 g cooked basmati rice
Combined Totals:Calories: ~1,180 kcal
Protein: ~102 g
Total Carbs: ~126 g
Net Carbs: ~124 g
Fiber: ~2 g
Fat: ~26 g
MEAL #4 — DINNER2 × 6 oz chicken cordon bleu
1 cup rice pilaf
1 cup green beans
1 tbsp olive oil
⅔ cup Caesar salad
Estimated Meal Totals:Calories: ~1,180 kcal
Protein: ~85 g
Total Carbs: ~83 g
Net Carbs: ~75 g
Fiber: ~8 g
Fat: ~58 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~3,030 kcal Protein: ~240 g Total Carbs: ~260 g Net Carbs: ~243 g Fiber: ~17 g Fat: ~111 g━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Couldn't make it to the gym today.
The gym opens later on the weekends, so I wasn't able to get my workout in before work. Then after work, my girlfriend's parents came over for dinner, so I decided to just make today a rest day.
After yesterday's leg workout and another day working at the tire shop, an extra recovery day isn't necessarily a bad thing anyway.
Dinner was a little different from my normal meals with chicken cordon bleu, rice pilaf, green beans, olive oil, and Caesar salad, but I accounted for everything as closely as possible.
Nutrition finished at approximately:
3,030 calories 240 g protein 260 g total carbs 243 g net carbs 111 g fatBodyweight came back down to 199.2 lbs fasted after yesterday's 201.2-lb weigh-in — another good example of how much my weight can fluctuate from one day to the next.
No workout today. No big deal.
Spent the evening with family, got some recovery in, and we'll get back after it next session.
Attachments
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING LOG — 9/7/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TOTAL REST
8.5 hours
WEIGH IN
198.6 lbs (fasted)
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Methylene Blue
• CoQ10 — 400 mg daily
• Creatine — 20 g daily
• Omega-3 capsules
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
• Moringa Capsules
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Ebiom BPC-157 — 500 mcg daily
↳ Increased due to elbow pain
• Ebiom TB-500 — 250 mcg daily
• Ebiom SLU-PP-332 — 60 mg daily
• Ebiom Retatrutide — 3 mg weekly
• US-Pharmacies HGH — 2 IU daily
↳ Started 8/29/26
• Ebiom GHK-Cu — 2.5 mg daily
↳ Started 8/29/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week
US-Pharmacies Proviron — DISCONTINUED 9/3/26
↳ Discontinued due to hair thinning/loss
DOSING SCHEDULE
Monday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg
Wednesday:
• Retatrutide — 3 mg
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — CHEST / TRICEPS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
EXERCISE #1 — MACHINE INCLINE CHEST PRESS
Warmup:
100 lbs x 20
190 lbs x 8
Set #1:
280 lbs x 6
Set #2:
240 lbs x 9
Set #3:
260 lbs x 5
↳ Dropset: 150 lbs x 7
EXERCISE #2 — CABLE FLYS
High-to-Low:
Set #1:
20 lbs per arm x 17
Set #2:
23 lbs per arm x 14
Low-to-High:
Set #3:
13 lbs per arm x 16
Set #4:
17 lbs per arm x 12
EXERCISE #3 — HAMMER STRENGTH DIPS
Set #1:
206 lbs x 20
Set #2:
326 lbs x 8
Set #3:
326 lbs x 6
↳ Dropset: 230 lbs x 12
↳ Dropset: 180 lbs x 15
EXERCISE #4 — TRICEP EXTENSION MACHINE
Set #1:
35 lbs x 15
Set #2:
40 lbs x 12
Set #3:
40 lbs x 10
Kept the load conservative due to elbow irritation.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #1
5 whole eggs
1.5 cups egg whites
⅓ cup dry oatmeal
96 g blueberries
14 g honey
Meal Totals:
Calories: ~700 kcal
Protein: ~59 g
Total Carbs: ~52 g
Net Carbs: ~45 g
Fiber: ~7 g
Fat: ~27 g
MEAL #2
320 g cooked chicken breast
12 pieces California roll sushi
2 cups spinach salad
30 g blueberries
40 g strawberries
50 g feta cheese
2 servings honey-poppyseed dressing
Meal Totals:
Calories: ~1,235 kcal
Protein: ~120 g
Total Carbs: ~105 g
Net Carbs: ~95 g
Fiber: ~10 g
Fat: ~36 g
MEAL #3
225 g cooked 93/7 ground beef
2 low-carb tortillas
Meal Totals:
Calories: ~550 kcal
Protein: ~66 g
Total Carbs: ~38 g
Net Carbs: ~8 g
Fiber: ~30 g
Fat: ~28 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS — SO FAR
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~2,485 kcal
Protein: ~245 g
Total Carbs: ~195 g
Net Carbs: ~148 g
Fiber: ~47 g
Fat: ~91 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PERFORMANCE HIGHLIGHT
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CHEST / TRICEPS
Machine Incline Press:
280 lbs x 6
Hammer Strength Dips:
206 lbs x 20
326 lbs x 8
326 lbs x 6
↳ 230 lbs x 12
↳ 180 lbs x 15
Got plenty of heavy pressing work in while still being conscious of the elbow irritation and adjusting the more elbow-intensive isolation work accordingly.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Chest and triceps today after getting a solid 8.5 hours of rest.
Bodyweight came in at 198.6 lbs fasted.
Started the session with the machine incline chest press and worked up to 280 lbs x 6 before getting additional volume at 240 and 260 lbs.
From there I hit cable flys from both angles — high-to-low and low-to-high — before moving into Hammer Strength dips.
The dips were the heavier triceps movement for the day, working up to 326 lbs before finishing the final set with a double dropset at 230 and 180 lbs.
My elbows have still been bothering me, so I deliberately DIDN'T try to push the tricep extension machine too heavy. I kept the weight controlled and stayed in a higher rep range instead of forcing heavier loading just for the sake of it.
I also ordered myself a pair of elbow wraps and some lifting straps!
Nutrition so far:
~2,485 calories
~245 g protein
~195 g total carbs
~148 g net carbs
~47 g fiber
~91 g fat
Protein target is already handled for the day, and calories are still relatively controlled.
Another session in the books.
TRAINING LOG — 9/7/26━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TOTAL REST8.5 hours
WEIGH IN198.6 lbs (fasted)
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Methylene Blue
• CoQ10 — 400 mg daily
• Creatine — 20 g daily
• Omega-3 capsules
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
• Moringa Capsules
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Ebiom BPC-157 — 500 mcg daily
↳ Increased due to elbow pain
• Ebiom TB-500 — 250 mcg daily
• Ebiom SLU-PP-332 — 60 mg daily
• Ebiom Retatrutide — 3 mg weekly
• US-Pharmacies HGH — 2 IU daily
↳ Started 8/29/26
• Ebiom GHK-Cu — 2.5 mg daily
↳ Started 8/29/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week
US-Pharmacies Proviron — DISCONTINUED 9/3/26↳ Discontinued due to hair thinning/loss
DOSING SCHEDULEMonday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg
Wednesday:
• Retatrutide — 3 mg
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — CHEST / TRICEPS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
EXERCISE #1 — MACHINE INCLINE CHEST PRESSWarmup:
100 lbs x 20
190 lbs x 8
Set #1:
280 lbs x 6
Set #2:
240 lbs x 9
Set #3:
260 lbs x 5
↳ Dropset: 150 lbs x 7
EXERCISE #2 — CABLE FLYSHigh-to-Low:
Set #1:
20 lbs per arm x 17
Set #2:
23 lbs per arm x 14
Low-to-High:
Set #3:
13 lbs per arm x 16
Set #4:
17 lbs per arm x 12
EXERCISE #3 — HAMMER STRENGTH DIPSSet #1:
206 lbs x 20
Set #2:
326 lbs x 8
Set #3:
326 lbs x 6
↳ Dropset: 230 lbs x 12
↳ Dropset: 180 lbs x 15
EXERCISE #4 — TRICEP EXTENSION MACHINESet #1:
35 lbs x 15
Set #2:
40 lbs x 12
Set #3:
40 lbs x 10
Kept the load conservative due to elbow irritation.━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #15 whole eggs
1.5 cups egg whites
⅓ cup dry oatmeal
96 g blueberries
14 g honey
Meal Totals:Calories: ~700 kcal
Protein: ~59 g
Total Carbs: ~52 g
Net Carbs: ~45 g
Fiber: ~7 g
Fat: ~27 g
MEAL #2320 g cooked chicken breast
12 pieces California roll sushi
2 cups spinach salad
30 g blueberries
40 g strawberries
50 g feta cheese
2 servings honey-poppyseed dressing
Meal Totals:Calories: ~1,235 kcal
Protein: ~120 g
Total Carbs: ~105 g
Net Carbs: ~95 g
Fiber: ~10 g
Fat: ~36 g
MEAL #3225 g cooked 93/7 ground beef
2 low-carb tortillas
Meal Totals:Calories: ~550 kcal
Protein: ~66 g
Total Carbs: ~38 g
Net Carbs: ~8 g
Fiber: ~30 g
Fat: ~28 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS — SO FAR━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~2,485 kcal Protein: ~245 g Total Carbs: ~195 g Net Carbs: ~148 g Fiber: ~47 g Fat: ~91 g━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PERFORMANCE HIGHLIGHT━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CHEST / TRICEPSMachine Incline Press:
280 lbs x 6
Hammer Strength Dips:
206 lbs x 20
326 lbs x 8
326 lbs x 6
↳ 230 lbs x 12
↳ 180 lbs x 15
Got plenty of heavy pressing work in while still being conscious of the elbow irritation and adjusting the more elbow-intensive isolation work accordingly.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Chest and triceps today after getting a solid 8.5 hours of rest.
Bodyweight came in at 198.6 lbs fasted.
Started the session with the machine incline chest press and worked up to 280 lbs x 6 before getting additional volume at 240 and 260 lbs.
From there I hit cable flys from both angles — high-to-low and low-to-high — before moving into Hammer Strength dips.
The dips were the heavier triceps movement for the day, working up to 326 lbs before finishing the final set with a double dropset at 230 and 180 lbs.
My elbows have still been bothering me, so I deliberately DIDN'T try to push the tricep extension machine too heavy. I kept the weight controlled and stayed in a higher rep range instead of forcing heavier loading just for the sake of it.
I also ordered myself a pair of elbow wraps and some lifting straps!
Nutrition so far:
~2,485 calories ~245 g protein ~195 g total carbs ~148 g net carbs ~47 g fiber ~91 g fatProtein target is already handled for the day, and calories are still relatively controlled.
Another session in the books.
Attachments
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING LOG — 9/8/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TOTAL REST
7 hours
WEIGH IN
199.8 lbs (fasted)
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Methylene Blue
• CoQ10 — 400 mg daily
• Creatine — 20 g daily
• Omega-3 capsules
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
• Moringa Capsules
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Ebiom BPC-157 — 500 mcg daily
↳ Increased due to elbow pain
• Ebiom TB-500 — 250 mcg daily
• Ebiom SLU-PP-332 — 60 mg daily
• Ebiom Retatrutide — 3 mg weekly
• US-Pharmacies HGH — 3 IU daily
↳ Started 8/29/26 at 2 IU daily
↳ Increased to 3 IU daily on 9/8/26
• Ebiom GHK-Cu — 2.5 mg daily
↳ Started 8/29/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week
US-Pharmacies Proviron — DISCONTINUED 9/3/26
↳ Discontinued due to hair thinning/loss
DOSING SCHEDULE
Monday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg
Wednesday:
• Retatrutide — 3 mg
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — BACK / BICEPS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
WARMUP — LAT PULLDOWNS
120 lbs x 20
150 lbs x 10
EXERCISE #1 — PULL-UPS
Wide Grip:
Set #1:
BW x 12
Set #2:
BW x 8
Set #3:
BW x 10
Neutral Grip:
Set #4:
BW x 13
Set #5:
BW x 11
TOTAL: 54 BODYWEIGHT PULL-UPS
EXERCISE #2 — HAMMER STRENGTH ROWS
Set #1:
282 lbs x 10
Set #2:
332 lbs x 8
Set #3:
332 lbs x 7
↳ Dropset: 282 lbs x 10
↳ Dropset: 192 lbs x 9
EXERCISE #3 — STANDING STRICT DB CURLS
Set #1:
30's x 10 per arm
Set #2:
42.5's x 7
↳ Dropset: 30's x 7
Set #3:
42.5's x 5
↳ Dropset: 30's x 6
EXERCISE #4 — PREACHER CURLS
Set #1:
75 lbs x 12
Set #2:
95 lbs x 6
↳ Dropset: 75 lbs x 5
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #1
5 whole eggs
1.5 cups egg whites
⅓ cup dry oatmeal
92 g blueberries
14 g honey
Meal Totals:
Calories: ~698 kcal
Protein: ~59 g
Total Carbs: ~51 g
Net Carbs: ~44 g
Fiber: ~7 g
Fat: ~27 g
POST-WORKOUT MEAL
1 scoop protein powder
124 g banana
Meal Totals:
Calories: ~240 kcal
Protein: ~25 g
Total Carbs: ~31 g
Net Carbs: ~28 g
Fiber: ~3 g
Fat: ~3 g
MEALS #2 & #3
425 g cooked chicken breast tenderloin
500 g cooked rice
Combined Totals:
Calories: ~1,352 kcal
Protein: ~145 g
Total Carbs: ~140 g
Net Carbs: ~138 g
Fiber: ~2 g
Fat: ~17 g
MEAL #4
244 g nonfat Greek yogurt
53 g PBfit
11 g flaxseed meal
Meal Totals:
Calories: ~405 kcal
Protein: ~53 g
Total Carbs: ~34 g
Net Carbs: ~24 g
Fiber: ~10 g
Fat: ~11 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~2,695 kcal
Protein: ~282 g
Total Carbs: ~256 g
Net Carbs: ~234 g
Fiber: ~22 g
Fat: ~58 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PERFORMANCE HIGHLIGHT
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
54 TOTAL BODYWEIGHT PULL-UPS
Wide Grip:
12 + 8 + 10 = 30 reps
Neutral Grip:
13 + 11 = 24 reps
TOTAL: 54 REPS
Then followed that with:
Hammer Strength Rows:
282 lbs x 10
332 lbs x 8
332 lbs x 7
↳ 282 lbs x 10
↳ 192 lbs x 9
A lot of back volume today before even getting into direct biceps work.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Back and biceps today.
Work was BUSY AS HELL today!
I ended up getting 10,854 steps in while working at the tire shop, on top of all the lifting, carrying, bending, and moving tires I do throughout the day.
Still got the training session in.
Started with lat pulldowns to warm up before switching over to bodyweight pull-ups. I got 30 wide-grip reps and another 24 neutral-grip reps for 54 total pull-ups.
From there I moved into Hammer Strength rows, working up to 332 lbs before finishing the final set with a double dropset.
Finished the workout with strict standing dumbbell curls and preacher curls.
Nutrition stayed controlled despite the high-activity day:
~2,695 calories
~282 g protein
~256 g total carbs
~234 g net carbs
~22 g fiber
~58 g fat
Bodyweight came in at 199.8 lbs fasted.
I also increased my HGH dose from 2 IU to 3 IU daily beginning today, 9/8/26.
Between the workout, 54 pull-ups, and 10,854 steps at a busy tire shop, I definitely didn't have a shortage of activity today.
TRAINING LOG — 9/8/26━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TOTAL REST7 hours
WEIGH IN199.8 lbs (fasted)
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Methylene Blue
• CoQ10 — 400 mg daily
• Creatine — 20 g daily
• Omega-3 capsules
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
• Moringa Capsules
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Ebiom BPC-157 — 500 mcg daily
↳ Increased due to elbow pain
• Ebiom TB-500 — 250 mcg daily
• Ebiom SLU-PP-332 — 60 mg daily
• Ebiom Retatrutide — 3 mg weekly
• US-Pharmacies HGH — 3 IU daily
↳ Started 8/29/26 at 2 IU daily
↳ Increased to 3 IU daily on 9/8/26
• Ebiom GHK-Cu — 2.5 mg daily
↳ Started 8/29/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week
US-Pharmacies Proviron — DISCONTINUED 9/3/26↳ Discontinued due to hair thinning/loss
DOSING SCHEDULEMonday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg
Wednesday:
• Retatrutide — 3 mg
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — BACK / BICEPS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
WARMUP — LAT PULLDOWNS120 lbs x 20
150 lbs x 10
EXERCISE #1 — PULL-UPSWide Grip:
Set #1:
BW x 12
Set #2:
BW x 8
Set #3:
BW x 10
Neutral Grip:
Set #4:
BW x 13
Set #5:
BW x 11
TOTAL: 54 BODYWEIGHT PULL-UPS EXERCISE #2 — HAMMER STRENGTH ROWSSet #1:
282 lbs x 10
Set #2:
332 lbs x 8
Set #3:
332 lbs x 7
↳ Dropset: 282 lbs x 10
↳ Dropset: 192 lbs x 9
EXERCISE #3 — STANDING STRICT DB CURLSSet #1:
30's x 10 per arm
Set #2:
42.5's x 7
↳ Dropset: 30's x 7
Set #3:
42.5's x 5
↳ Dropset: 30's x 6
EXERCISE #4 — PREACHER CURLSSet #1:
75 lbs x 12
Set #2:
95 lbs x 6
↳ Dropset: 75 lbs x 5
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #15 whole eggs
1.5 cups egg whites
⅓ cup dry oatmeal
92 g blueberries
14 g honey
Meal Totals:Calories: ~698 kcal
Protein: ~59 g
Total Carbs: ~51 g
Net Carbs: ~44 g
Fiber: ~7 g
Fat: ~27 g
POST-WORKOUT MEAL1 scoop protein powder
124 g banana
Meal Totals:Calories: ~240 kcal
Protein: ~25 g
Total Carbs: ~31 g
Net Carbs: ~28 g
Fiber: ~3 g
Fat: ~3 g
MEALS #2 & #3425 g cooked chicken breast tenderloin
500 g cooked rice
Combined Totals:Calories: ~1,352 kcal
Protein: ~145 g
Total Carbs: ~140 g
Net Carbs: ~138 g
Fiber: ~2 g
Fat: ~17 g
MEAL #4244 g nonfat Greek yogurt
53 g PBfit
11 g flaxseed meal
Meal Totals:Calories: ~405 kcal
Protein: ~53 g
Total Carbs: ~34 g
Net Carbs: ~24 g
Fiber: ~10 g
Fat: ~11 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~2,695 kcal Protein: ~282 g Total Carbs: ~256 g Net Carbs: ~234 g Fiber: ~22 g Fat: ~58 g━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PERFORMANCE HIGHLIGHT━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
54 TOTAL BODYWEIGHT PULL-UPSWide Grip:
12 + 8 + 10 = 30 reps
Neutral Grip:
13 + 11 = 24 reps
TOTAL: 54 REPS
Then followed that with:
Hammer Strength Rows:
282 lbs x 10
332 lbs x 8
332 lbs x 7
↳ 282 lbs x 10
↳ 192 lbs x 9
A lot of back volume today before even getting into direct biceps work.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Back and biceps today.
Work was BUSY AS HELL today!
I ended up getting 10,854 steps in while working at the tire shop, on top of all the lifting, carrying, bending, and moving tires I do throughout the day.
Still got the training session in.
Started with lat pulldowns to warm up before switching over to bodyweight pull-ups. I got 30 wide-grip reps and another 24 neutral-grip reps for 54 total pull-ups.
From there I moved into Hammer Strength rows, working up to 332 lbs before finishing the final set with a double dropset.
Finished the workout with strict standing dumbbell curls and preacher curls.
Nutrition stayed controlled despite the high-activity day:
~2,695 calories ~282 g protein ~256 g total carbs ~234 g net carbs ~22 g fiber ~58 g fatBodyweight came in at 199.8 lbs fasted.
I also increased my HGH dose from 2 IU to 3 IU daily beginning today, 9/8/26.
Between the workout, 54 pull-ups, and 10,854 steps at a busy tire shop, I definitely didn't have a shortage of activity today.
Attachments
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING LOG — 9/9/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TOTAL REST
7.5 hours
WEIGH IN
200.0 lbs (fasted)
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Methylene Blue
• CoQ10 — 400 mg daily
• Creatine — 20 g daily
• Omega-3 capsules
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
• Moringa Capsules
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Ebiom BPC-157 — 500 mcg daily
↳ Increased due to elbow pain
• Ebiom TB-500 — 250 mcg daily
• Ebiom SLU-PP-332 — 60 mg daily
• Ebiom Retatrutide — 3 mg weekly
• US-Pharmacies HGH — 3 IU daily
↳ Started 8/29/26 at 2 IU daily
↳ Increased to 3 IU daily on 9/8/26
• Ebiom GHK-Cu — 2.5 mg daily
↳ Started 8/29/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week
US-Pharmacies Proviron — DISCONTINUED 9/3/26
↳ Discontinued due to hair thinning/loss
DOSING SCHEDULE
Monday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg
Wednesday:
• Retatrutide — 3 mg
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — REST / RECOVERY DAY
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
No training today.
Took a planned rest day to recover.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #1
5 whole eggs
1.5 cups egg whites
48 g dry oatmeal
83 g blueberries
14 g honey
130 g banana
Meal Totals:
Calories: ~845 kcal
Protein: ~62 g
Total Carbs: ~87 g
Net Carbs: ~77 g
Fiber: ~10 g
Fat: ~29 g
MEALS #2 & #3
420 g cooked chicken breast tenderloin
400 g cooked rice
Combined Totals:
Calories: ~1,214 kcal
Protein: ~140 g
Total Carbs: ~112 g
Net Carbs: ~110 g
Fiber: ~2 g
Fat: ~17 g
MEAL #4
15 oz ribeye steak — visible fat trimmed
2 medium baked potatoes
5 chicken wings
~160 g creamed corn
25 g Parmesan cheese
Estimated Meal Totals:
Calories: ~1,650 kcal
Protein: ~145 g
Total Carbs: ~105 g
Net Carbs: ~95 g
Fiber: ~10 g
Fat: ~72 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~3,709 kcal
Protein: ~347 g
Total Carbs: ~304 g
Net Carbs: ~282 g
Fiber: ~22 g
Fat: ~118 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Took a rest day today to give my body some time to recover.
Yesterday was a busy day at the tire shop with 10,854 steps on top of my back and biceps workout, so today I decided not to force another training session and just let myself recover.
Bodyweight came in at 200.0 lbs fasted, keeping me right around the 200-lb mark where I've been hovering.
Calories were higher today, mainly because of Meal #4. Dinner was a big one — 15 oz ribeye, two baked potatoes, five chicken wings, creamed corn, and Parmesan.
Since the exact preparation and fat content of that meal can vary, I estimated it as closely as possible rather than pretending the numbers are exact.
Daily nutrition finished at approximately:
3,709 calories
347 g protein
304 g total carbs
282 g net carbs
22 g fiber
118 g fat
Definitely a higher-calorie day, but also a recovery day after a pretty demanding stretch of training and work.
Rest, eat, recover — then back to work.
TRAINING LOG — 9/9/26━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TOTAL REST7.5 hours
WEIGH IN200.0 lbs (fasted)
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Methylene Blue
• CoQ10 — 400 mg daily
• Creatine — 20 g daily
• Omega-3 capsules
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
• Moringa Capsules
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Ebiom BPC-157 — 500 mcg daily
↳ Increased due to elbow pain
• Ebiom TB-500 — 250 mcg daily
• Ebiom SLU-PP-332 — 60 mg daily
• Ebiom Retatrutide — 3 mg weekly
• US-Pharmacies HGH — 3 IU daily
↳ Started 8/29/26 at 2 IU daily
↳ Increased to 3 IU daily on 9/8/26
• Ebiom GHK-Cu — 2.5 mg daily
↳ Started 8/29/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week
US-Pharmacies Proviron — DISCONTINUED 9/3/26↳ Discontinued due to hair thinning/loss
DOSING SCHEDULEMonday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg
Wednesday:
• Retatrutide — 3 mg
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — REST / RECOVERY DAY━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
No training today.
Took a planned rest day to recover.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #15 whole eggs
1.5 cups egg whites
48 g dry oatmeal
83 g blueberries
14 g honey
130 g banana
Meal Totals:Calories: ~845 kcal
Protein: ~62 g
Total Carbs: ~87 g
Net Carbs: ~77 g
Fiber: ~10 g
Fat: ~29 g
MEALS #2 & #3420 g cooked chicken breast tenderloin
400 g cooked rice
Combined Totals:Calories: ~1,214 kcal
Protein: ~140 g
Total Carbs: ~112 g
Net Carbs: ~110 g
Fiber: ~2 g
Fat: ~17 g
MEAL #415 oz ribeye steak — visible fat trimmed
2 medium baked potatoes
5 chicken wings
~160 g creamed corn
25 g Parmesan cheese
Estimated Meal Totals:Calories: ~1,650 kcal
Protein: ~145 g
Total Carbs: ~105 g
Net Carbs: ~95 g
Fiber: ~10 g
Fat: ~72 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~3,709 kcal Protein: ~347 g Total Carbs: ~304 g Net Carbs: ~282 g Fiber: ~22 g Fat: ~118 g━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Took a rest day today to give my body some time to recover.
Yesterday was a busy day at the tire shop with 10,854 steps on top of my back and biceps workout, so today I decided not to force another training session and just let myself recover.
Bodyweight came in at 200.0 lbs fasted, keeping me right around the 200-lb mark where I've been hovering.
Calories were higher today, mainly because of Meal #4. Dinner was a big one — 15 oz ribeye, two baked potatoes, five chicken wings, creamed corn, and Parmesan.
Since the exact preparation and fat content of that meal can vary, I estimated it as closely as possible rather than pretending the numbers are exact.
Daily nutrition finished at approximately:
3,709 calories 347 g protein 304 g total carbs 282 g net carbs 22 g fiber 118 g fatDefinitely a higher-calorie day, but also a recovery day after a pretty demanding stretch of training and work.
Rest, eat, recover — then back to work.
Attachments
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING LOG — 9/10/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TOTAL REST
6.5 hours
WEIGH IN
201.6 lbs (fasted)
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Methylene Blue
• CoQ10 — 400 mg daily
• Creatine — 20 g daily
• Omega-3 capsules
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
• Moringa Capsules
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Ebiom BPC-157 — 500 mcg daily
↳ Increased due to elbow pain
• Ebiom TB-500 — 250 mcg daily
• Ebiom SLU-PP-332 — 60 mg daily
• Ebiom Retatrutide — 3 mg weekly
• US-Pharmacies HGH — 3 IU daily
↳ Started 8/29/26 at 2 IU daily
↳ Increased to 3 IU daily on 9/8/26
• Ebiom GHK-Cu — 2.5 mg daily
↳ Started 8/29/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week
US-Pharmacies Proviron — DISCONTINUED 9/3/26
↳ Discontinued due to hair thinning/loss
DOSING SCHEDULE
Monday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg
Wednesday:
• Retatrutide — 3 mg
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — LEGS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
EXERCISE #1 — SEATED LEG CURLS
Warmup:
90 lbs x 20
140 lbs x 15
Set #1:
200 lbs x 10.5
Set #2:
180 lbs x 11.5
Set #3:
180 lbs x 11
EXERCISE #2 — LEG PRESS
Warmup:
283 lbs x 20
Set #1:
463 lbs x 20
↳ + 30 Calf Extensions
Set #2:
553 lbs x 20
↳ + 23 Calf Extensions
SET #3 — REP PR!
643 lbs x 14
↳ + 21 Calf Extensions
EXERCISE #3 — SMITH MACHINE RDLs
Set #1:
205 lbs x 13
Set #2:
205 lbs x 11
Set #3:
205 lbs x 10
EXERCISE #4 — HIP ABDUCTORS
Set #1:
170 lbs x 20
Set #2:
190 lbs x 14
Set #3:
180 lbs x 17
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #1
5 whole eggs
1.5 cups egg whites
53 g dry oatmeal
135 g banana
14 g honey
Meal Totals:
Calories: ~850 kcal
Protein: ~64 g
Total Carbs: ~86 g
Net Carbs: ~77 g
Fiber: ~9 g
Fat: ~30 g
MEAL #2
6 hard-boiled eggs
225 g cooked rice
60 g avocado
Meal Totals:
Calories: ~821 kcal
Protein: ~45 g
Total Carbs: ~73 g
Net Carbs: ~66 g
Fiber: ~7 g
Fat: ~39 g
PRE-WORKOUT
130 g banana
15 g honey
75 g cooked 93/7 ground beef
Meal Totals:
Calories: ~302 kcal
Protein: ~20 g
Total Carbs: ~43 g
Net Carbs: ~40 g
Fiber: ~3 g
Fat: ~7 g
POST-WORKOUT
250 g cooked 93/7 ground beef
180 g cooked basmati rice
1 scoop protein powder
Meal Totals:
Calories: ~761 kcal
Protein: ~92 g
Total Carbs: ~53 g
Net Carbs: ~52 g
Fiber: ~1 g
Fat: ~21 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~2,734 kcal
Protein: ~221 g 
Total Carbs: ~255 g
Net Carbs: ~235 g
Fiber: ~20 g
Fat: ~97 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PERFORMANCE HIGHLIGHT
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
LEG PRESS — REP PR!
643 lbs x 14
Previous:
9/1 — 643 lbs x 8
TODAY:
9/10 — 643 lbs x 14
+6 REPS AT THE SAME WEIGHT
And that came after:
463 lbs x 20
553 lbs x 20
Calf Extensions:
30 + 23 + 21
74 TOTAL CALF REPS
Followed the leg press work with 3 sets of
Smith Machine RDLs for additional hamstring/
posterior-chain work.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Leg day today.
I wasn't hungry AT ALL today. Getting enough food down was actually a challenge, and it was especially difficult to get my target protein in.
I made it work though and still finished the day at approximately 221 g of protein.
Training went really well despite only getting 6.5 hours of rest.
The biggest performance of the day came on leg press. After hitting 463 lbs x 20 and 553 lbs x 20, I got 643 lbs x 14 — six more reps than the 643 lbs x 8 I hit on 9/1.
I also got 74 total calf extensions during the leg press work before moving into Smith Machine RDLs and hip abductors.
But probably the coolest part of today happened AFTER the workout...
When I was getting ready to shower, I looked down and noticed visible veins in my legs for the FIRST TIME IN MY LIFE!
I was pretty damn excited about that.
I've watched the scale move all over the place throughout this process, but seeing a new visual change like that is different. It's another tangible sign that my body composition has changed significantly.
Nutrition finished at approximately:
2,734 calories
221 g protein
255 g total carbs
235 g net carbs
20 g fiber
97 g fat
Bodyweight: 201.6 lbs
643 lbs x 14 leg press rep PR
First visible leg veins EVER
I'd say that's a pretty damn good leg day.
TRAINING LOG — 9/10/26━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TOTAL REST6.5 hours
WEIGH IN201.6 lbs (fasted)
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Methylene Blue
• CoQ10 — 400 mg daily
• Creatine — 20 g daily
• Omega-3 capsules
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
• Moringa Capsules
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Ebiom BPC-157 — 500 mcg daily
↳ Increased due to elbow pain
• Ebiom TB-500 — 250 mcg daily
• Ebiom SLU-PP-332 — 60 mg daily
• Ebiom Retatrutide — 3 mg weekly
• US-Pharmacies HGH — 3 IU daily
↳ Started 8/29/26 at 2 IU daily
↳ Increased to 3 IU daily on 9/8/26
• Ebiom GHK-Cu — 2.5 mg daily
↳ Started 8/29/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week
US-Pharmacies Proviron — DISCONTINUED 9/3/26↳ Discontinued due to hair thinning/loss
DOSING SCHEDULEMonday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg
Wednesday:
• Retatrutide — 3 mg
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — LEGS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
EXERCISE #1 — SEATED LEG CURLSWarmup:
90 lbs x 20
140 lbs x 15
Set #1:
200 lbs x 10.5
Set #2:
180 lbs x 11.5
Set #3:
180 lbs x 11
EXERCISE #2 — LEG PRESSWarmup:
283 lbs x 20
Set #1:
463 lbs x 20
↳ + 30 Calf Extensions
Set #2:
553 lbs x 20
↳ + 23 Calf Extensions
SET #3 — REP PR!643 lbs x 14
↳ + 21 Calf Extensions
EXERCISE #3 — SMITH MACHINE RDLsSet #1:
205 lbs x 13
Set #2:
205 lbs x 11
Set #3:
205 lbs x 10
EXERCISE #4 — HIP ABDUCTORSSet #1:
170 lbs x 20
Set #2:
190 lbs x 14
Set #3:
180 lbs x 17
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #15 whole eggs
1.5 cups egg whites
53 g dry oatmeal
135 g banana
14 g honey
Meal Totals:Calories: ~850 kcal
Protein: ~64 g
Total Carbs: ~86 g
Net Carbs: ~77 g
Fiber: ~9 g
Fat: ~30 g
MEAL #26 hard-boiled eggs
225 g cooked rice
60 g avocado
Meal Totals:Calories: ~821 kcal
Protein: ~45 g
Total Carbs: ~73 g
Net Carbs: ~66 g
Fiber: ~7 g
Fat: ~39 g
PRE-WORKOUT130 g banana
15 g honey
75 g cooked 93/7 ground beef
Meal Totals:Calories: ~302 kcal
Protein: ~20 g
Total Carbs: ~43 g
Net Carbs: ~40 g
Fiber: ~3 g
Fat: ~7 g
POST-WORKOUT250 g cooked 93/7 ground beef
180 g cooked basmati rice
1 scoop protein powder
Meal Totals:Calories: ~761 kcal
Protein: ~92 g
Total Carbs: ~53 g
Net Carbs: ~52 g
Fiber: ~1 g
Fat: ~21 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~2,734 kcal Protein: ~221 g Total Carbs: ~255 g Net Carbs: ~235 g Fiber: ~20 g Fat: ~97 g━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PERFORMANCE HIGHLIGHT━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
LEG PRESS — REP PR!643 lbs x 14
Previous:
9/1 — 643 lbs x 8
TODAY:
9/10 — 643 lbs x 14
+6 REPS AT THE SAME WEIGHTAnd that came after:
463 lbs x 20
553 lbs x 20
Calf Extensions:
30 + 23 + 21
74 TOTAL CALF REPSFollowed the leg press work with 3 sets of
Smith Machine RDLs for additional hamstring/
posterior-chain work.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Leg day today.
I wasn't hungry AT ALL today. Getting enough food down was actually a challenge, and it was especially difficult to get my target protein in.
I made it work though and still finished the day at approximately 221 g of protein.
Training went really well despite only getting 6.5 hours of rest.
The biggest performance of the day came on leg press. After hitting 463 lbs x 20 and 553 lbs x 20, I got 643 lbs x 14 — six more reps than the 643 lbs x 8 I hit on 9/1.
I also got 74 total calf extensions during the leg press work before moving into Smith Machine RDLs and hip abductors.
But probably the coolest part of today happened AFTER the workout...
When I was getting ready to shower, I looked down and noticed visible veins in my legs for the FIRST TIME IN MY LIFE!
I was pretty damn excited about that.
I've watched the scale move all over the place throughout this process, but seeing a new visual change like that is different. It's another tangible sign that my body composition has changed significantly.
Nutrition finished at approximately:
2,734 calories 221 g protein 255 g total carbs 235 g net carbs 20 g fiber 97 g fat Bodyweight: 201.6 lbs 643 lbs x 14 leg press rep PR First visible leg veins EVERI'd say that's a pretty damn good leg day.
Attachments
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING LOG — 9/13/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TOTAL REST
7 hours
WEIGH IN
200.2 lbs (fasted)
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Methylene Blue
• CoQ10 — 400 mg daily
• Creatine — 20 g daily
• Omega-3 capsules
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
• Moringa Capsules
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Ebiom BPC-157 — 500 mcg daily
↳ Increased due to elbow pain
• Ebiom TB-500 — 250 mcg daily
• Ebiom SLU-PP-332 — 60 mg daily
• Ebiom Retatrutide — 3 mg weekly
• US-Pharmacies HGH — 3 IU daily
↳ Started 8/29/26 at 2 IU daily
↳ Increased to 3 IU daily on 9/8/26
• Ebiom GHK-Cu — 2.5 mg daily
↳ Started 8/29/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week
US-Pharmacies Proviron — DISCONTINUED 9/3/26
↳ Discontinued due to hair thinning/loss
DOSING SCHEDULE
Monday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg
Wednesday:
• Retatrutide — 3 mg
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DELOAD WEEK
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PURPOSELY REDUCED TRAINING INTENSITY
• Very light loading
• High RIR
• No dropsets
• No PR attempts
• Recovery prioritized
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — SHOULDERS / ABS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
EXERCISE #1 — HAMMER STRENGTH
SHOULDER PRESS
Warmup:
60 lbs x 20
80 lbs x 20
Set #1:
120 lbs x 20
Set #2:
140 lbs x 15 — 10 RIR
Set #3:
140 lbs x 15 — 10 RIR
EXERCISE #2 — MACHINE LATERAL RAISE
Set #1:
70 lbs x 15 — 10 RIR
Set #2:
80 lbs x 15 — 8 RIR
Set #3:
80 lbs x 15 — 8 RIR
EXERCISE #3 — REAR DELT FLYS
Set #1:
130 lbs x 15 — 15 RIR
Set #2:
145 lbs x 15 — 10 RIR
Set #3:
145 lbs x 15 — 8 RIR
EXERCISE #4 — CABLE LATERAL RAISES
Set #1:
10 lbs x 10 — 5 RIR
Set #2:
10 lbs x 10 — 5 RIR
EXERCISE #5 — MACHINE CRUNCHES
Set #1:
90 lbs x 30 — 15 RIR
Set #2:
90 lbs x 25 — 15 RIR
Set #3:
90 lbs x 25 — 15 RIR
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #1
5 whole eggs
1.5 cups egg whites
55 g dry oatmeal
85 g blueberries
14 g honey
Meal Totals:
Calories: ~740 kcal
Protein: ~62 g
Total Carbs: ~61 g
Net Carbs: ~53 g
Fiber: ~8 g
Fat: ~29 g
MEALS #2 & #3
400 g cooked chicken breast
400 g cooked basmati rice
Combined Totals:
Calories: ~1,180 kcal
Protein: ~135 g
Total Carbs: ~112 g
Net Carbs: ~110 g
Fiber: ~2 g
Fat: ~16 g
MEAL #4 — BUFFALO WILD WINGS
Grilled Classic Chicken Sandwich with fries
Caesar salad
2 tbsp Caesar dressing
Romaine, Parmesan & croutons
Estimated Meal Totals:
Calories: ~1,030 kcal
Protein: ~50 g
Total Carbs: ~90 g
Net Carbs: ~84 g
Fiber: ~6 g
Fat: ~52 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~2,950 kcal
Protein: ~247 g
Total Carbs: ~263 g
Net Carbs: ~247 g
Fiber: ~16 g
Fat: ~97 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DELOAD FOCUS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Today wasn't about performance numbers.
The objective was to get some movement and training stimulus without adding significant fatigue.
No heavy loading.
No dropsets.
No grinding reps.
No PR attempts.
RIR stayed deliberately high throughout the session.
RECOVERY > PERFORMANCE THIS WEEK
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
I've been feeling pretty exhausted lately, and my elbow joints have been in substantial pain.
Because of that, I took the last two days off from training and decided it was time for a full deload week.
Today's workout was intentionally VERY light. I kept plenty of reps in reserve, didn't do any dropsets, and made no attempt to push weight or train anywhere near failure.
Even with the dramatically reduced intensity, I could still feel the fatigue during the session.
I did train after working at the tire shop today, so that obviously contributed, but the fact that I'm still feeling this run down after two days away from the gym tells me backing off for a week is probably the right move.
For this week, the goal isn't to prove anything in the gym.
It's to let the accumulated fatigue come down, give my elbows and joints a break, and come back ready to train hard again instead of continuing to dig the recovery hole deeper.
Nutrition finished at approximately:
2,950 calories
247 g protein
263 g total carbs
247 g net carbs
16 g fiber
97 g fat
Bodyweight: 200.2 lbs
DELOAD WEEK IS OFFICIALLY UNDERWAY.
Sometimes progression means pushing harder.
Sometimes progression means being smart enough to back off.
TRAINING LOG — 9/13/26━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TOTAL REST7 hours
WEIGH IN200.2 lbs (fasted)
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Methylene Blue
• CoQ10 — 400 mg daily
• Creatine — 20 g daily
• Omega-3 capsules
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
• Moringa Capsules
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Ebiom BPC-157 — 500 mcg daily
↳ Increased due to elbow pain
• Ebiom TB-500 — 250 mcg daily
• Ebiom SLU-PP-332 — 60 mg daily
• Ebiom Retatrutide — 3 mg weekly
• US-Pharmacies HGH — 3 IU daily
↳ Started 8/29/26 at 2 IU daily
↳ Increased to 3 IU daily on 9/8/26
• Ebiom GHK-Cu — 2.5 mg daily
↳ Started 8/29/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week
US-Pharmacies Proviron — DISCONTINUED 9/3/26↳ Discontinued due to hair thinning/loss
DOSING SCHEDULEMonday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg
Wednesday:
• Retatrutide — 3 mg
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DELOAD WEEK━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PURPOSELY REDUCED TRAINING INTENSITY• Very light loading
• High RIR
• No dropsets
• No PR attempts
• Recovery prioritized
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — SHOULDERS / ABS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
EXERCISE #1 — HAMMER STRENGTHSHOULDER PRESS
Warmup:
60 lbs x 20
80 lbs x 20
Set #1:
120 lbs x 20
Set #2:
140 lbs x 15 — 10 RIR
Set #3:
140 lbs x 15 — 10 RIR
EXERCISE #2 — MACHINE LATERAL RAISESet #1:
70 lbs x 15 — 10 RIR
Set #2:
80 lbs x 15 — 8 RIR
Set #3:
80 lbs x 15 — 8 RIR
EXERCISE #3 — REAR DELT FLYSSet #1:
130 lbs x 15 — 15 RIR
Set #2:
145 lbs x 15 — 10 RIR
Set #3:
145 lbs x 15 — 8 RIR
EXERCISE #4 — CABLE LATERAL RAISESSet #1:
10 lbs x 10 — 5 RIR
Set #2:
10 lbs x 10 — 5 RIR
EXERCISE #5 — MACHINE CRUNCHESSet #1:
90 lbs x 30 — 15 RIR
Set #2:
90 lbs x 25 — 15 RIR
Set #3:
90 lbs x 25 — 15 RIR
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #15 whole eggs
1.5 cups egg whites
55 g dry oatmeal
85 g blueberries
14 g honey
Meal Totals:Calories: ~740 kcal
Protein: ~62 g
Total Carbs: ~61 g
Net Carbs: ~53 g
Fiber: ~8 g
Fat: ~29 g
MEALS #2 & #3400 g cooked chicken breast
400 g cooked basmati rice
Combined Totals:Calories: ~1,180 kcal
Protein: ~135 g
Total Carbs: ~112 g
Net Carbs: ~110 g
Fiber: ~2 g
Fat: ~16 g
MEAL #4 — BUFFALO WILD WINGSGrilled Classic Chicken Sandwich with fries
Caesar salad
2 tbsp Caesar dressing
Romaine, Parmesan & croutons
Estimated Meal Totals:Calories: ~1,030 kcal
Protein: ~50 g
Total Carbs: ~90 g
Net Carbs: ~84 g
Fiber: ~6 g
Fat: ~52 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~2,950 kcal Protein: ~247 g Total Carbs: ~263 g Net Carbs: ~247 g Fiber: ~16 g Fat: ~97 g━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DELOAD FOCUS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Today wasn't about performance numbers.
The objective was to get some movement and training stimulus without adding significant fatigue.
No heavy loading.
No dropsets.
No grinding reps.
No PR attempts.
RIR stayed deliberately high throughout the session.
RECOVERY > PERFORMANCE THIS WEEK━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
I've been feeling pretty exhausted lately, and my elbow joints have been in substantial pain.
Because of that, I took the last two days off from training and decided it was time for a full deload week.
Today's workout was intentionally VERY light. I kept plenty of reps in reserve, didn't do any dropsets, and made no attempt to push weight or train anywhere near failure.
Even with the dramatically reduced intensity, I could still feel the fatigue during the session.
I did train after working at the tire shop today, so that obviously contributed, but the fact that I'm still feeling this run down after two days away from the gym tells me backing off for a week is probably the right move.
For this week, the goal isn't to prove anything in the gym.
It's to let the accumulated fatigue come down, give my elbows and joints a break, and come back ready to train hard again instead of continuing to dig the recovery hole deeper.
Nutrition finished at approximately:
2,950 calories 247 g protein 263 g total carbs 247 g net carbs 16 g fiber 97 g fat Bodyweight: 200.2 lbs DELOAD WEEK IS OFFICIALLY UNDERWAY.Sometimes progression means pushing harder.
Sometimes progression means being smart enough to back off.
