Approved Log Recomp Cycle Log sponsored by US-Pharmacies

[Mobster]

Completed two sets at 230 lbs
on the high-row machine while
using 30-lb dumbbells for curls.

Followed with machine rows at
320 lbs, supersetted with
30-lb dumbbell hammer curls.

Nice.

 

[Dopeless]

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TRAINING LOG — OCTOBER 24, 2026
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

TOTAL REST: 8 hours
WEIGH-IN: 192.4 lbs

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SUPPLEMENTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• Methylene Blue — 10 mg daily
• CoQ10 — 400 mg daily
• Creatine — 10 g daily
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• Ebiom Retatrutide — 3 mg weekly
• US-Pharmacies HGH — 3 IU daily
↳ Started 8/29/26 at 2 IU
↳ Increased to 3 IU on 9/8/26

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week

INJECTION SCHEDULE — EOD

Monday: Testosterone + Equipoise
Wednesday: Testosterone only
Friday: Testosterone + Equipoise
Sunday: Testosterone only
Tuesday: Testosterone + Equipoise
Thursday: Testosterone only
Saturday: Testosterone + Equipoise

Repeat EOD rotation.

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TRAINING — LEGS
QUADS & CALVES FOCUSED
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

EXERCISE #1 — QUAD EXTENSIONS

Warmup:
70 lbs × 25
110 lbs × 20

Set #1: 160 lbs × 20
Set #2: 180 lbs × 20
Set #3: 200 lbs × 17

EXERCISE #2 — LEG PRESS

Warmup (Single Leg):
283 lbs × 13

Regular Leg Press:

Set #1: 463 lbs × 20
↳ Calf Extensions × 20

Set #2: 643 lbs × 20
↳ Calf Extensions × 20

Set #3: 733 lbs × 13
↳ Calf Extensions × 16

Total Calf Extensions: 56 reps

EXERCISE #3 — ADDUCTORS

Warmup:
115 lbs × 20

Set #1: 145 lbs × 20
Set #2: 165 lbs × 13
Set #3: 165 lbs × 12

EXERCISE #4 — HACK SQUATS

Set #1: 234 lbs × 15
Set #2: 324 lbs × 9
Set #3: 324 lbs × 7

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TRAINING SUMMARY
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Primary Focus: Quadriceps & Calves
Secondary Focus: Adductors & Glutes

Quad Extensions: 3 working sets
Leg Press: 3 working sets
Adductors: 3 working sets
Hack Squats: 3 working sets
Calf Extensions: 3 additional sets

Total Working Sets: 15

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NUTRITION — OCTOBER 24
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MEAL #1

• 4 whole eggs
• 1.5 cups egg whites
• 295 g baked potatoes

Calories: ~730 kcal
Protein: ~70 g
Total Carbs: ~65 g
Net Carbs: ~59 g
Fiber: ~6 g
Fat: ~21 g

MEAL #2

• 303 g homemade meatloaf
• 285 g cooked rice

Calories: ~893 kcal
Protein: ~75 g
Total Carbs: ~105 g
Net Carbs: ~103 g
Fiber: ~2 g
Fat: ~16 g

MEAL #3 — FARMER BOYS

• Double cheeseburger
• 1 added fried egg

Calories: ~1,000 kcal
Protein: ~55 g
Total Carbs: ~45 g
Net Carbs: ~42 g
Fiber: ~3 g
Fat: ~65 g

Restaurant macros are estimated. Potatoes assumed baked without added oil.

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DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Calories: ~2,623 kcal
Protein: ~200 g
Total Carbs: ~215 g
Net Carbs: ~204 g
Fiber: ~11 g
Fat: ~102 g

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DAILY GOAL COMPARISON
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Calories: 2,623 / 2,750
↳ 127 kcal below

Protein: 200 g / 240 g
↳ 40 g below

Total Carbs: 215 g / 300 g
↳ 85 g below

Fiber: 11 g / 30 g
↳ 19 g below

Fat: 102 g / 65 g
↳ 37 g above

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PERFORMANCE HIGHLIGHTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

HACK SQUAT IMPROVEMENT

October 17:
324 lbs × 7
324 lbs × 5
Total: 12 reps

October 24:
324 lbs × 9
324 lbs × 7
Total: 16 reps

+4 total reps at 324 lbs!

LEG PRESS

463 lbs × 20
643 lbs × 20
733 lbs × 13

Previous session (10/20):
733 lbs × 13 — Close/high stance

Current documented overall best:
823 lbs × 10 — October 9

QUAD EXTENSIONS

160 lbs × 20
180 lbs × 20
200 lbs × 17

57 total working repetitions.

CALF EXTENSIONS

20 + 20 + 16 = 56 reps

ADDUCTORS

145 lbs × 20
165 lbs × 13
165 lbs × 12

45 total working repetitions.

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DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Got 8 hours of rest and weighed in at 192.4 lbs.

Trained legs with an emphasis on quad and calf development.

Started with quad extensions, progressively increasing the weight from 160 lbs to 200 lbs while maintaining high repetitions.

Moved into heavy leg presses, working up to 733 lbs × 13. Added calf extensions between sets for 56 total calf reps.

Followed with adductor work before finishing with hack squats.

Biggest performance improvement: Hack squats at 324 lbs increased from 12 total reps on October 17 to 16 total reps today.

My current documented leg press best remains 823 lbs × 10 from October 9.

Nutrition finished at approximately 2,623 calories, 200 g protein, 215 g carbohydrates, 11 g fiber, and 102 g fat.

Calories finished 127 below target. Protein and carbohydrates were below goal, while fat intake was elevated, primarily from the Farmer Boys meal.

Today's training provided substantial quad volume, heavy leg pressing, direct adductor work, and additional calf training.

Moving forward: Continue prioritizing lower-body development, progressive overload, adequate recovery, and more consistent nutrition.

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[Dopeless]

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TRAINING LOG — OCTOBER 26, 2026
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TOTAL REST: 7.5 hours
WEIGH-IN: 193.2 lbs


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SUPPLEMENTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• Methylene Blue — 10 mg daily
• CoQ10 — 400 mg daily
• Creatine — 10 g daily
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• Ebiom Retatrutide — 3 mg weekly
• US-Pharmacies HGH — 3 IU daily
↳ Started 8/29/26 at 2 IU
↳ Increased to 3 IU on 9/8/26


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• US-Pharmacies Sustanon 500
500 mg/week

• US-Pharmacies Equipoise
250 mg/week

INJECTION SCHEDULE — EOD

Monday: Testosterone + Equipoise
Wednesday: Testosterone only
Friday: Testosterone + Equipoise
Sunday: Testosterone only
Tuesday: Testosterone + Equipoise
Thursday: Testosterone only
Saturday: Testosterone + Equipoise

Repeat EOD rotation


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TRAINING
CHEST / SHOULDERS / TRICEPS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

EXERCISE #1 — FLAT BB BENCH PRESS

Warmup:
95 lbs x 25
135 lbs x 15

Set #1: 185 lbs x 10
Set #2: 205 lbs x 7
Set #3: 235 lbs x 4
↳ Dropset: 185 lbs x 4


EXERCISE #2 — MACHINE SHOULDER PRESS

Set #1: 180 lbs x 10
Set #2: 270 lbs x 5
Set #3: 270 lbs x 5
↳ Dropset: 180 lbs x 9


EXERCISE #3 — MACHINE DIPS

Set #1: 180 lbs x 12
Set #2: 270 lbs x 10
Set #3: 360 lbs x 8


EXERCISE #4 — SUPERSET
CABLE PUSHDOWNS /
OVERHEAD TRICEP EXTENSIONS

Set #1:
Pushdowns: 72.5 lbs x 14
Overhead: 72.5 lbs x 15

Set #2:
Pushdowns: 67.5 lbs x 13
Overhead: 82.5 lbs x 12

Set #3:
Pushdowns: 67.5 lbs x 10
Overhead: 82.5 lbs x 10


EXERCISE #5 — MACHINE FLYS

Set #1: 250 lbs x 12
Set #2: 250 lbs x 9
Set #3: 220 lbs x 12


EXERCISE #6 — LATERAL RAISES

Set #1: 22.5's x 12
Set #2: 22.5's x 9
Set #3: 22.5's x 8

Note: Dumbbell weights are per hand.


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TRAINING SUMMARY
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Primary Focus:
Chest / Shoulders / Triceps

Flat Bench Press: 3 working sets
Machine Shoulder Press: 3 sets
Machine Dips: 3 sets
Cable Pushdowns: 3 sets
Overhead Extensions: 3 sets
Machine Flys: 3 sets
Lateral Raises: 3 sets

Total Working Sets: 21
Additional Dropsets: 2

Chest:
• Flat Barbell Bench Press
• Machine Dips
• Machine Flys

Shoulders:
• Machine Shoulder Press
• Lateral Raises

Triceps:
• Machine Dips
• Cable Pushdowns
• Overhead Extensions


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NUTRITION — OCTOBER 26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

MEAL #1

Foods:
4 whole eggs
1.5 cups egg whites
300 g baked potatoes
3 servings ketchup
Sriracha

Meal Totals:
Calories: ~800 kcal
Protein: ~71 g
Total Carbs: ~83 g
Net Carbs: ~77 g
Fiber: ~6 g
Fat: ~21 g


MEAL #2

Foods:
343 g cooked top sirloin steak
296 g cooked basmati rice

Meal Totals:
Calories: ~1,090 kcal
Protein: ~109 g
Total Carbs: ~83 g
Net Carbs: ~82 g
Fiber: ~1 g
Fat: ~35 g


MEAL #3

Foods:
170 g homemade meatloaf
200 g baked potatoes

Meal Totals:
Calories: ~483 kcal
Protein: ~42 g
Total Carbs: ~56 g
Net Carbs: ~51 g
Fiber: ~5 g
Fat: ~9 g


SNACK

Foods:
4 mini Greek yogurt bars

Snack Totals:
Calories: 280 kcal
Protein: ~14 g
Total Carbs: 28 g
Net Carbs: 28 g
Fiber: 0 g
Fat: 14 g


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Calories: ~2,653 kcal
Protein: ~236 g
Total Carbs: ~250 g
Net Carbs: ~238 g
Fiber: ~12 g
Fat: ~79 g

NOTE:
Meat, rice, and potato weights
reflect cooked portions.

Potatoes assumed baked without oil.
Meatloaf uses previously calculated
recipe macros.

Nutrition values are estimates.


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DAILY GOAL COMPARISON
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

CONSUMED GOAL

Calories 2,653 2,750
Protein 236 g 240 g
Total Carbs 250 g 300 g
Fiber 12 g 30 g
Fat 79 g 65 g


DIFFERENCE FROM GOALS

Calories: 97 kcal below
Protein: 4 g below
Total Carbs: 50 g below
Fiber: 18 g below
Fat: 14 g above


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PERFORMANCE HIGHLIGHTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

FLAT BARBELL BENCH PRESS

Previous session — 10/13:
225 lbs x 5
225 lbs x 4

Today's top set:
235 lbs x 4

+10 lbs over previous session's
top working weight.

Heaviest flat barbell bench
working set in recent logs.


MACHINE DIPS — REP IMPROVEMENT

Previous session — 10/13:
360 lbs x 6

Today's session:
360 lbs x 8

+2 reps at 360 lbs!

A documented rep improvement
at the same working weight.


MACHINE SHOULDER PRESS

270 lbs x 5
270 lbs x 5
↳ Dropset: 180 lbs x 9

Maintained 270 lbs across
two working sets.


MACHINE FLYS

250 lbs x 12
250 lbs x 9
220 lbs x 12

Previous session — 10/8:
250 lbs x 11
250 lbs x 8
220 lbs x 10

Improved all three sets!

+1 rep on first set
+1 rep on second set
+2 reps on third set


LATERAL RAISES

22.5's x 12
22.5's x 9
22.5's x 8

29 total reps per arm.


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DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Got 7.5 hours of rest and weighed
in at 193.2 lbs.

Trained chest, shoulders, and
triceps today with a combination
of heavy compound pressing and
higher-repetition isolation work.

Started with flat barbell bench
press, working up to 235 lbs x 4
before dropping to 185 lbs.

Followed with machine shoulder
presses, completing two working
sets at 270 lbs.

Machine dips were one of the
biggest highlights of the session.

Hit 360 lbs x 8 compared with
360 lbs x 6 on October 13.

That's a 2-rep improvement
at the same working weight!

Continued with cable pushdowns
and overhead tricep extensions
performed as supersets.

Machine fly performance also
improved compared with October 8,
with more reps across all
three working sets.

Finished with lateral raises
using 22.5-lb dumbbells.

Nutrition finished at:

2,653 calories
236 g protein
250 g total carbs
238 g net carbs
12 g fiber
79 g fat

Calories finished 97 below my
2,750-calorie target.

Protein was nearly on target,
finishing just 4 g below goal.

Carbohydrates were 50 g below
target, while fat finished
14 g above goal.

Fiber remained low at 12 g.

The main training highlights
were improved machine dip
performance, stronger machine
fly numbers, and a heavier
top bench press set.

The goal remains continued
strength progression, improved
shoulder development, and
consistent nutrition while
working on overall physique
development.

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[Mobster]

Are you using an AI/ChatGPT to assist in the creation of this log?

 

[Dopeless]

Are you using an AI/ChatGPT to assist in the creation of this log?

yes I do use chat gpt ..why is it not allowed?

 

[Mobster]

yes I do use chat gpt ..why is it not allowed?

Allowed yes - preferred no. I can see it every single time it's used. By way of example NEVER use it, without checking, to help with a cycle. Here it's not YOUR TONE.

Example:

The goal remains continued
strength progression, improved
shoulder development, and
consistent nutrition while
working on overall physique
development.

Chat etc ALWAYS uses this 3 keyword word/phrases as a descriptive method. Now, in real life and if it was YOU writing would you describe anything 3 different ways.

It's far more likely that you'd day 'I want to continue to improve'. And we'd all know exactly what you'd mean.

Example: Say I see you write here using Chat etc but we have you on show as a guest. I'd hear the real you not the AI version I'm used to. I. By way of example again - this is ALL me. I've not used an AI to help (only spellcheck is on).

 

[Dopeless]

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TRAINING LOG — NOVEMBER 1, 2026
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Total Rest: 6.5 hours
Weigh In: 191.6 lbs

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• Methylene Blue — 10 mg daily
• CoQ10 — 400 mg daily
• Creatine — 10 g daily
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• Ebiom Retatrutide — 3 mg weekly
• US-Pharmacies HGH — 3 IU daily

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week

Injection Schedule — EOD

Mon: Test + EQ
Wed: Test only
Fri: Test + EQ
Sun: Test only
Tue: Test + EQ
Thu: Test only
Sat: Test + EQ

Repeat rotation

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TRAINING
CHEST / SHOULDERS / TRICEPS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Exercise #1 — Flat BB Bench Press

Warmup:
95 lbs x 20
135 lbs x 15

Set #1: 185 lbs x 10
Set #2: 235 lbs x 5
Set #3: 235 lbs x 4
Dropset: 135 lbs x 16

Exercise #2 — Machine Shoulder Press

Set #1: 290 lbs x 7.5
Set #2: 250 lbs x 9.5
Set #3: 250 lbs x 4
Dropset: 200 lbs x 5

Exercise #3 — Machine Dips

Set #1: 326 lbs x 6
Set #2: 296 lbs x 8.5

Exercise #4 — Superset
Lateral DB Raises / Incline DB Flys

Set #1:
22.5's x 12 / 37.5's x 17

Set #2:
22.5's x 10 / 45's x 14

Exercise #5 — Superset
Skull Crushers / Close-Grip Bench

Set #1:
60 lbs x 15 / 60 lbs x 25

Skull crushers were really bothering my elbows so I decided not to push it and switched exercises.

Alternate Exercise #5 — Superset
Tricep Pushdowns / Overhead Extensions

Set #1:
72.5 lbs x 12 / 57.5 lbs x 8

Set #2:
72.5 lbs x 9 / 57.5 lbs x 6.5

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PERFORMANCE HIGHLIGHTS
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Flat BB Bench Press

10/26: 235 lbs x 4
11/1: 235 lbs x 5

+1 rep at 235 lbs!

Machine Shoulder Press

Previous best logged:
270 lbs x 6 — 10/7

Today:
290 lbs x 7.5

+20 lbs and +1.5 reps!

New documented machine shoulder press PR!

Machine Dips

326 lbs x 6
296 lbs x 8.5

Lateral Raises

22.5's x 12
22.5's x 10

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NUTRITION — NOVEMBER 1
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MEAL #1

• 6 whole eggs
• 1 cup egg whites
• 349 g cooked yams
• 1 slice sourdough bread

Calories: ~977 kcal
Protein: ~74 g
Total Carbs: ~94 g
Net Carbs: ~84 g
Fiber: ~10 g
Fat: ~30 g

MEAL #2

• 278 g cooked chicken breast
• 347 g cooked yams

Calories: ~775 kcal
Protein: ~91 g
Total Carbs: ~71 g
Net Carbs: ~61 g
Fiber: ~10 g
Fat: ~11 g

MEAL #3 — BEEF RICE ALFREDO

• 550 g homemade beef rice Alfredo
• 1/2 cup cooked rice (~79 g)

Calories: ~858 kcal
Protein: ~87.8 g
Total Carbs: ~65.7 g
Net Carbs: ~62.4 g
Fiber: ~3.3 g
Fat: ~27.4 g

POST-WORKOUT MEAL

• 95 g cooked chicken breast
• 200 g cooked basmati rice

Calories: ~417 kcal
Protein: ~34.9 g
Total Carbs: ~56 g
Net Carbs: ~55.2 g
Fiber: ~0.8 g
Fat: ~4 g

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DAILY TOTALS
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Calories: ~3,027 kcal
Protein: ~288 g
Total Carbs: ~287 g
Net Carbs: ~262 g
Fiber: ~24 g
Fat: ~72 g

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DAILY GOAL COMPARISON
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Calories: 3,027 / 2,750
↳ 277 kcal over

Protein: 288 g / 240 g
↳ 48 g over

Total Carbs: 287 g / 300 g
↳ 13 g under

Fiber: 24 g / 30 g
↳ 6 g under

Fat: 72 g / 65 g
↳ 7 g over

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DAILY NOTES
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First off, I want to apologize for not keeping up with my logs these last couple weeks. I've had A LOT going on in my personal life and I've been feeling pretty overwhelmed.

One thing I've noticed about myself is that when I get overwhelmed, the little free time I do have ends up getting wasted scrolling through social media. I guess it's my way of trying to shut my brain off and not think about everything going on.

But I caught myself doing it, and that's something I need to work on.

It's a new month and instead of wasting that time scrolling, I'm going to put it toward keeping up with my logs and interacting more with my USP teammates.

As for today's workout, I didn't get to train until after work and I REALLY didn't want to go. I was tired, only got 6.5 hours of sleep, and had absolutely no motivation to get in the gym.

But I made myself go anyway.

Funny thing is, once I got warmed up I actually started feeling pretty strong!

Managed to get 235 lbs for 5 reps on flat bench, which is one more rep than my last session.

Then I surprised myself on machine shoulder press with 290 lbs for 7.5 reps! That's a new PR compared to my previous best of 270 lbs for 6.

I did have to change things up toward the end because skull crushers were aggravating my elbows, so I switched over to cable work instead of pushing through the pain.

Nutrition was a little higher than planned today at 3,027 calories, but I also managed to get in 288 g of protein.

Overall, I'm glad I made myself go today.

I think the biggest thing I needed to remind myself is that I'm not always going to feel motivated. Sometimes I just have to show up and do the work anyway.

I've got some things I need to get back on track with, and keeping up with these logs is one of them.

New month, fresh start. Time to lock back in and be more consistent.

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[Mobster]

I've got some things I need to get back on track with, and keeping up with these logs is one of them.

It'll be a constant for you