Thanks mate, that is definitely the plan. Have maybe 5kg more to loose plus as I gently increase my loading to what it was of that dosnt cause any mor symptoms that I currently have i will transition into a gain phase.
If you going into gains get up a new log bro more on Theme
scared me a bit with those pictures lol. i thought for a minute the face was real. that would have been cool lol @Wookie1
@Wookie1 bro you looking sweet! love this training. and you got a nice physique
weight progress looks like the way the economy has been the past few months lol. trending down and down. nice to see this trend on your weight! @Wookie1
looks good to me man @Wookie1 A+++ work has paid off bigtime. now from here set new goals
@Wookie1 bros solid work on this one. i like the changes. down 20kg is a champions result. proud of you!
you've had one hell of a transformation. great work on this one. 20kg is like 50 pounds so great job @Wookie1
@Wookie1 amazing work on your journey bro!
Huge changes
@Wookie1 made some damn good progress man. You look awesome.
Hormones & Androgens
Peptides & Regenerative Compounds
Fat Loss & Metabolic Enhancers
Neurological & Recovery Support
@Wookie1 Updates are legit man.......After 10 days off recovering from the vasectomy and Hematoma, Im back and into it. Just need to still be careful i dont bump the tender area
Daily Log — 1st September
Fasted Body Weight: 98.7 kg (▼ 0.2 kg from Friday AM)
Blood Pressure: No reading
Steps: 6,930
Target Calories: 2,300
Yesterday’s Calories: 2,567
Target Macros: 201 C / 259 P / 51 F
Yesterday’s Macros: 206 C / 291 P / 66 F
---
PEDs & Supplements
Testosterone Cypionate – 66 mg (0.33 mL) M/W/F
Masteron Propionate – 33 mg (0.33 mL) M/W/F
Nandrolone Phenylpropionate (NPP) – 33 mg (0.33 mL) M/W/F
Anavar – 10 mg (M–F)
HGH – 4 IU PM
MOTS-c – 2 mg AM (subcutaneous)
5-Amino-1MQ – 50 mg AM (oral)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
Retatrutide – 3 mg/week (Mon 1.5 mg / Thu 1.5 mg)
Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg – new)
DSIP – 250 mcg tonight (trial dose for sleep support)
---
Daily Supplements
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Magnesium Glycinate, Berberine, Curcumin, Digestive Enzymes
Evening: Magnesium Glycinate
---
Side Effects & Adjustments
Retatrutide increased to 3 mg (split 2 doses).
Since introducing NPP, neck pain has settled. Continuing to monitor before celebrating, but may avoid nerve block while awaiting specialist review.
Started prescribed medication (nerve pain + sleep aid + antidepressant).
---
Symptoms
Thoracic pain during treadmill walking.
---
Sleep
Slight improvement but still poor.
Total: 5 hr 46 min.
---
Training
Program Type: Machine-based recovery (C6 disc rehab focus, avoid spinal compression, RPE 6).
Warm-Up & Rehab
Banded 7’s – every session
Banded external rotations – 3 × 15
Horizontal RC rotations – 3 × 12
IYT (2 kg) – 3 × 7 each
Scapular wall slides – 3 × 12
Banded face pulls – 3 × 14
Low band pull-aparts (scoop & squeeze) – 3 × 7
Scapular push-ups – 5 × 5
Foam roller thoracic extensions – 1–2 min
Cat/Cow – × 20
Side-lying thoracic rotations – 3 × 5 each
Exercises
Stabilisation & Trunk Rotation
Supine TVA – 3 × 10–12
Russian Twists – 3 × 10–12
Upper Body Push + Cardio
Chest Press Machine (seated) – 3 × 12 @ 65 kg
Cable Chest Fly (low–mid) – 2 × 15 @ 8.75 kg
Lateral Raises (cable) – 3 × 14 @ 6.25 kg
Triceps Pushdown (rope/straight bar) – 3 × 15 @ 31.25 kg
Treadmill Walk – 15 min @ 3° incline / 4 km/h
Tennis Elbow Rehab
DB wrist flexions – 3–4 × 8–10 (3 sec eccentric, 45 sec rest) @ 15 kg
DB wrist extension isometrics – 2 × 5 (30 sec hold, 45 sec rest) @ 7 kg
---
Notes
Pre-workout: Premium Supps Night Warrior (stim-free).
Session went well; increased loading with no negative response so far. Will monitor closely.
Vascularity and striations improving.
Sponsored by:
@livewell labs
@Livewell rep
10 days and you back training hard bro i love itAfter 10 days off recovering from the vasectomy and Hematoma, Im back and into it. Just need to still be careful i dont bump the tender area
Daily Log — 1st September
Fasted Body Weight: 98.7 kg (▼ 0.2 kg from Friday AM)
Blood Pressure: No reading
Steps: 6,930
Target Calories: 2,300
Yesterday’s Calories: 2,567
Target Macros: 201 C / 259 P / 51 F
Yesterday’s Macros: 206 C / 291 P / 66 F
---
PEDs & Supplements
Testosterone Cypionate – 66 mg (0.33 mL) M/W/F
Masteron Propionate – 33 mg (0.33 mL) M/W/F
Nandrolone Phenylpropionate (NPP) – 33 mg (0.33 mL) M/W/F
Anavar – 10 mg (M–F)
HGH – 4 IU PM
MOTS-c – 2 mg AM (subcutaneous)
5-Amino-1MQ – 50 mg AM (oral)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
Retatrutide – 3 mg/week (Mon 1.5 mg / Thu 1.5 mg)
Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg – new)
DSIP – 250 mcg tonight (trial dose for sleep support)
---
Daily Supplements
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Magnesium Glycinate, Berberine, Curcumin, Digestive Enzymes
Evening: Magnesium Glycinate
---
Side Effects & Adjustments
Retatrutide increased to 3 mg (split 2 doses).
Since introducing NPP, neck pain has settled. Continuing to monitor before celebrating, but may avoid nerve block while awaiting specialist review.
Started prescribed medication (nerve pain + sleep aid + antidepressant).
---
Symptoms
Thoracic pain during treadmill walking.
---
Sleep
Slight improvement but still poor.
Total: 5 hr 46 min.
---
Training
Program Type: Machine-based recovery (C6 disc rehab focus, avoid spinal compression, RPE 6).
Warm-Up & Rehab
Banded 7’s – every session
Banded external rotations – 3 × 15
Horizontal RC rotations – 3 × 12
IYT (2 kg) – 3 × 7 each
Scapular wall slides – 3 × 12
Banded face pulls – 3 × 14
Low band pull-aparts (scoop & squeeze) – 3 × 7
Scapular push-ups – 5 × 5
Foam roller thoracic extensions – 1–2 min
Cat/Cow – × 20
Side-lying thoracic rotations – 3 × 5 each
Exercises
Stabilisation & Trunk Rotation
Supine TVA – 3 × 10–12
Russian Twists – 3 × 10–12
Upper Body Push + Cardio
Chest Press Machine (seated) – 3 × 12 @ 65 kg
Cable Chest Fly (low–mid) – 2 × 15 @ 8.75 kg
Lateral Raises (cable) – 3 × 14 @ 6.25 kg
Triceps Pushdown (rope/straight bar) – 3 × 15 @ 31.25 kg
Treadmill Walk – 15 min @ 3° incline / 4 km/h
Tennis Elbow Rehab
DB wrist flexions – 3–4 × 8–10 (3 sec eccentric, 45 sec rest) @ 15 kg
DB wrist extension isometrics – 2 × 5 (30 sec hold, 45 sec rest) @ 7 kg
---
Notes
Pre-workout: Premium Supps Night Warrior (stim-free).
Session went well; increased loading with no negative response so far. Will monitor closely.
Vascularity and striations improving.
Sponsored by:
@livewell labs
@Livewell rep
go slow bro@the_alcatraz haha they are tender especially the left one. Its going to be a longer heal but as long as im careful everything is good
Hormones & Androgens Peptides & Regenerative Compounds Fat Loss & Metabolic Enhancers Neurological & Recovery Support i managed fine
@Wookie1 i am looking at your output you do a lot of cals but low carbs low proteinDaily Log — 2nd September
Fasted Body Weight: 98.4 kg (down 0.2 kg )
Blood Pressure: No reading
Steps: 10,176
Target Calories: 2,155
Yesterday’s Calories: 1,908
Target Macros: 201 C / 259 P / 55 F
Yesterday’s Macros: 167 C / 234 P / 55 F
---
PEDs & Supplements
Testosterone Cypionate – 40 mg (0.20 mL) M-F
Masteron Propionate – 20 mg (0.2 mL) M-F
Nandrolone Phenylpropionate (NPP) – 20 mg (0.2 mL) M-F
Anavar – 10 mg (M–F)
HGH (Human Growth Hormone) – 4 IU PM
MOTS-c – 2 mg AM (subcutaneous)
5-Amino-1MQ – 50 mg AM (oral)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
Retatrutide – 3 mg/week (Mon 1.5mg / Thur 1.5 mg)
Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg – new)
DSIP – 500 mcg tonight
---
Daily Supplements
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Magnesium Glycinate, Berberine, Curcumin, Citrus bergemont
Digestive Enzymes with each meal
Evening: Magnesium Glycinate
---
Side Effects & Adjustments
Changed pin frequency to 5 days a week
---
Symptoms
Havnt really noticed any flare ups of the neck recently, im hoping thats the NPP
---
Sleep
Slight improvement, it felt better but still poor via the app.
7hr 13m total
---
Training
Program Type: Machine-based recovery (C6 disc rehab focus, avoid spinal compression, RPE 5-6).
Warm-Up & Rehab
Banded 7’s – every session
Banded external rotations – 3 × 15
Horizontal rotator cuff rotations – 3 × 12
IYT (2 kg) – 3 × 7 each
Scapular wall slides – 3 × 12
Banded face pulls – 3 × 14
Low band pull-aparts (scoop & squeeze) – 3 × 7
Scapular push-ups – 5 × 5
Foam roller thoracic extensions – 1–2 min
Cat/Cow – × 20
Side-lying thoracic rotations – 3 × 5 each
Exercises:
Lower Body (Machine-Based) RPE 5/6
- Seated Leg Press: 3 x 10 @ 200kg
- Seated Hamstring Curl: 3 x 12 @ 50kg
- Leg Extension: 3 x 15 @ 70kg
- Glute Kickbacks (cable or machine): 3 x 10 each leg @ 8.75kg
- Calf Raises (Smith Machine): 2 x 20 @ 80
- Optional: Glute bridgee (light, 2 x 10-12)
- Gentle Walk or Upright Cycle: 40 minutes low intensity
Notes:
Night Warrior Pre-workout (non stim)
Alpha-GPC 600mg
Methylene Blue 10mg
Good session even with the increased RPE, no noticeable change in pain. Didnt think of what impact leg press may have had on the testies until I started
Strange how you can get a mad arm pump while doing legs
Good to also be back out on the land doing some wholesome physical work ramming fence posts
Sponsored by
@livewell labs
@Livewell rep
and a new log some exciting changes.
looking really solid as usual! i love this training. you are showing how its done ! @Wookie1Daily Log — 2nd September
Fasted Body Weight: 98.4 kg (down 0.2 kg )
Blood Pressure: No reading
Steps: 10,176
Target Calories: 2,155
Yesterday’s Calories: 1,908
Target Macros: 201 C / 259 P / 55 F
Yesterday’s Macros: 167 C / 234 P / 55 F
---
PEDs & Supplements
Testosterone Cypionate – 40 mg (0.20 mL) M-F
Masteron Propionate – 20 mg (0.2 mL) M-F
Nandrolone Phenylpropionate (NPP) – 20 mg (0.2 mL) M-F
Anavar – 10 mg (M–F)
HGH (Human Growth Hormone) – 4 IU PM
MOTS-c – 2 mg AM (subcutaneous)
5-Amino-1MQ – 50 mg AM (oral)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
Retatrutide – 3 mg/week (Mon 1.5mg / Thur 1.5 mg)
Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg – new)
DSIP – 500 mcg tonight
---
Daily Supplements
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Magnesium Glycinate, Berberine, Curcumin, Citrus bergemont
Digestive Enzymes with each meal
Evening: Magnesium Glycinate
---
Side Effects & Adjustments
Changed pin frequency to 5 days a week
---
Symptoms
Havnt really noticed any flare ups of the neck recently, im hoping thats the NPP
---
Sleep
Slight improvement, it felt better but still poor via the app.
7hr 13m total
---
Training
Program Type: Machine-based recovery (C6 disc rehab focus, avoid spinal compression, RPE 5-6).
Warm-Up & Rehab
Banded 7’s – every session
Banded external rotations – 3 × 15
Horizontal rotator cuff rotations – 3 × 12
IYT (2 kg) – 3 × 7 each
Scapular wall slides – 3 × 12
Banded face pulls – 3 × 14
Low band pull-aparts (scoop & squeeze) – 3 × 7
Scapular push-ups – 5 × 5
Foam roller thoracic extensions – 1–2 min
Cat/Cow – × 20
Side-lying thoracic rotations – 3 × 5 each
Exercises:
Lower Body (Machine-Based) RPE 5/6
- Seated Leg Press: 3 x 10 @ 200kg
- Seated Hamstring Curl: 3 x 12 @ 50kg
- Leg Extension: 3 x 15 @ 70kg
- Glute Kickbacks (cable or machine): 3 x 10 each leg @ 8.75kg
- Calf Raises (Smith Machine): 2 x 20 @ 80
- Optional: Glute bridgee (light, 2 x 10-12)
- Gentle Walk or Upright Cycle: 40 minutes low intensity
Notes:
Night Warrior Pre-workout (non stim)
Alpha-GPC 600mg
Methylene Blue 10mg
Good session even with the increased RPE, no noticeable change in pain. Didnt think of what impact leg press may have had on the testies until I started
Strange how you can get a mad arm pump while doing legs
Good to also be back out on the land doing some wholesome physical work ramming fence posts
Sponsored by
@livewell labs
@Livewell rep
bro tren go really good with mast and NPP. you gonna love adding it in there. man up and do it @Wookie1Daily Log — 2nd September
Fasted Body Weight: 98.4 kg (down 0.2 kg )
Blood Pressure: No reading
Steps: 10,176
Target Calories: 2,155
Yesterday’s Calories: 1,908
Target Macros: 201 C / 259 P / 55 F
Yesterday’s Macros: 167 C / 234 P / 55 F
---
PEDs & Supplements
Testosterone Cypionate – 40 mg (0.20 mL) M-F
Masteron Propionate – 20 mg (0.2 mL) M-F
Nandrolone Phenylpropionate (NPP) – 20 mg (0.2 mL) M-F
Anavar – 10 mg (M–F)
HGH (Human Growth Hormone) – 4 IU PM
MOTS-c – 2 mg AM (subcutaneous)
5-Amino-1MQ – 50 mg AM (oral)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
Retatrutide – 3 mg/week (Mon 1.5mg / Thur 1.5 mg)
Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg – new)
DSIP – 500 mcg tonight
---
Daily Supplements
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Magnesium Glycinate, Berberine, Curcumin, Citrus bergemont
Digestive Enzymes with each meal
Evening: Magnesium Glycinate
---
Side Effects & Adjustments
Changed pin frequency to 5 days a week
---
Symptoms
Havnt really noticed any flare ups of the neck recently, im hoping thats the NPP
---
Sleep
Slight improvement, it felt better but still poor via the app.
7hr 13m total
---
Training
Program Type: Machine-based recovery (C6 disc rehab focus, avoid spinal compression, RPE 5-6).
Warm-Up & Rehab
Banded 7’s – every session
Banded external rotations – 3 × 15
Horizontal rotator cuff rotations – 3 × 12
IYT (2 kg) – 3 × 7 each
Scapular wall slides – 3 × 12
Banded face pulls – 3 × 14
Low band pull-aparts (scoop & squeeze) – 3 × 7
Scapular push-ups – 5 × 5
Foam roller thoracic extensions – 1–2 min
Cat/Cow – × 20
Side-lying thoracic rotations – 3 × 5 each
Exercises:
Lower Body (Machine-Based) RPE 5/6
- Seated Leg Press: 3 x 10 @ 200kg
- Seated Hamstring Curl: 3 x 12 @ 50kg
- Leg Extension: 3 x 15 @ 70kg
- Glute Kickbacks (cable or machine): 3 x 10 each leg @ 8.75kg
- Calf Raises (Smith Machine): 2 x 20 @ 80
- Optional: Glute bridgee (light, 2 x 10-12)
- Gentle Walk or Upright Cycle: 40 minutes low intensity
Notes:
Night Warrior Pre-workout (non stim)
Alpha-GPC 600mg
Methylene Blue 10mg
Good session even with the increased RPE, no noticeable change in pain. Didnt think of what impact leg press may have had on the testies until I started
Strange how you can get a mad arm pump while doing legs
Good to also be back out on the land doing some wholesome physical work ramming fence posts
Sponsored by
@livewell labs
@Livewell rep
your the 2nd guy i've seen today using mots. seems like its catching on a lot with people. want to see your overall grade on it @Wookie1Daily Log — 2nd September
Fasted Body Weight: 98.4 kg (down 0.2 kg )
Blood Pressure: No reading
Steps: 10,176
Target Calories: 2,155
Yesterday’s Calories: 1,908
Target Macros: 201 C / 259 P / 55 F
Yesterday’s Macros: 167 C / 234 P / 55 F
---
PEDs & Supplements
Testosterone Cypionate – 40 mg (0.20 mL) M-F
Masteron Propionate – 20 mg (0.2 mL) M-F
Nandrolone Phenylpropionate (NPP) – 20 mg (0.2 mL) M-F
Anavar – 10 mg (M–F)
HGH (Human Growth Hormone) – 4 IU PM
MOTS-c – 2 mg AM (subcutaneous)
5-Amino-1MQ – 50 mg AM (oral)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
Retatrutide – 3 mg/week (Mon 1.5mg / Thur 1.5 mg)
Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg – new)
DSIP – 500 mcg tonight
---
Daily Supplements
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Magnesium Glycinate, Berberine, Curcumin, Citrus bergemont
Digestive Enzymes with each meal
Evening: Magnesium Glycinate
---
Side Effects & Adjustments
Changed pin frequency to 5 days a week
---
Symptoms
Havnt really noticed any flare ups of the neck recently, im hoping thats the NPP
---
Sleep
Slight improvement, it felt better but still poor via the app.
7hr 13m total
---
Training
Program Type: Machine-based recovery (C6 disc rehab focus, avoid spinal compression, RPE 5-6).
Warm-Up & Rehab
Banded 7’s – every session
Banded external rotations – 3 × 15
Horizontal rotator cuff rotations – 3 × 12
IYT (2 kg) – 3 × 7 each
Scapular wall slides – 3 × 12
Banded face pulls – 3 × 14
Low band pull-aparts (scoop & squeeze) – 3 × 7
Scapular push-ups – 5 × 5
Foam roller thoracic extensions – 1–2 min
Cat/Cow – × 20
Side-lying thoracic rotations – 3 × 5 each
Exercises:
Lower Body (Machine-Based) RPE 5/6
- Seated Leg Press: 3 x 10 @ 200kg
- Seated Hamstring Curl: 3 x 12 @ 50kg
- Leg Extension: 3 x 15 @ 70kg
- Glute Kickbacks (cable or machine): 3 x 10 each leg @ 8.75kg
- Calf Raises (Smith Machine): 2 x 20 @ 80
- Optional: Glute bridgee (light, 2 x 10-12)
- Gentle Walk or Upright Cycle: 40 minutes low intensity
Notes:
Night Warrior Pre-workout (non stim)
Alpha-GPC 600mg
Methylene Blue 10mg
Good session even with the increased RPE, no noticeable change in pain. Didnt think of what impact leg press may have had on the testies until I started
Strange how you can get a mad arm pump while doing legs
Good to also be back out on the land doing some wholesome physical work ramming fence posts
Sponsored by
@livewell labs
@Livewell rep
@Wookie1 wow nice job. i haven't seen anyone do cat/cow. those are actually really good for the spineDaily Log — 2nd September
Fasted Body Weight: 98.4 kg (down 0.2 kg )
Blood Pressure: No reading
Steps: 10,176
Target Calories: 2,155
Yesterday’s Calories: 1,908
Target Macros: 201 C / 259 P / 55 F
Yesterday’s Macros: 167 C / 234 P / 55 F
---
PEDs & Supplements
Testosterone Cypionate – 40 mg (0.20 mL) M-F
Masteron Propionate – 20 mg (0.2 mL) M-F
Nandrolone Phenylpropionate (NPP) – 20 mg (0.2 mL) M-F
Anavar – 10 mg (M–F)
HGH (Human Growth Hormone) – 4 IU PM
MOTS-c – 2 mg AM (subcutaneous)
5-Amino-1MQ – 50 mg AM (oral)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
Retatrutide – 3 mg/week (Mon 1.5mg / Thur 1.5 mg)
Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg – new)
DSIP – 500 mcg tonight
---
Daily Supplements
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Magnesium Glycinate, Berberine, Curcumin, Citrus bergemont
Digestive Enzymes with each meal
Evening: Magnesium Glycinate
---
Side Effects & Adjustments
Changed pin frequency to 5 days a week
---
Symptoms
Havnt really noticed any flare ups of the neck recently, im hoping thats the NPP
---
Sleep
Slight improvement, it felt better but still poor via the app.
7hr 13m total
---
Training
Program Type: Machine-based recovery (C6 disc rehab focus, avoid spinal compression, RPE 5-6).
Warm-Up & Rehab
Banded 7’s – every session
Banded external rotations – 3 × 15
Horizontal rotator cuff rotations – 3 × 12
IYT (2 kg) – 3 × 7 each
Scapular wall slides – 3 × 12
Banded face pulls – 3 × 14
Low band pull-aparts (scoop & squeeze) – 3 × 7
Scapular push-ups – 5 × 5
Foam roller thoracic extensions – 1–2 min
Cat/Cow – × 20
Side-lying thoracic rotations – 3 × 5 each
Exercises:
Lower Body (Machine-Based) RPE 5/6
- Seated Leg Press: 3 x 10 @ 200kg
- Seated Hamstring Curl: 3 x 12 @ 50kg
- Leg Extension: 3 x 15 @ 70kg
- Glute Kickbacks (cable or machine): 3 x 10 each leg @ 8.75kg
- Calf Raises (Smith Machine): 2 x 20 @ 80
- Optional: Glute bridgee (light, 2 x 10-12)
- Gentle Walk or Upright Cycle: 40 minutes low intensity
Notes:
Night Warrior Pre-workout (non stim)
Alpha-GPC 600mg
Methylene Blue 10mg
Good session even with the increased RPE, no noticeable change in pain. Didnt think of what impact leg press may have had on the testies until I started
Strange how you can get a mad arm pump while doing legs
Good to also be back out on the land doing some wholesome physical work ramming fence posts
Sponsored by
@livewell labs
@Livewell rep
bros nice you doing a lot of cool training! @Wookie1 and then hitting the lower body hard. nice one !Daily Log — 2nd September
Fasted Body Weight: 98.4 kg (down 0.2 kg )
Blood Pressure: No reading
Steps: 10,176
Target Calories: 2,155
Yesterday’s Calories: 1,908
Target Macros: 201 C / 259 P / 55 F
Yesterday’s Macros: 167 C / 234 P / 55 F
---
PEDs & Supplements
Testosterone Cypionate – 40 mg (0.20 mL) M-F
Masteron Propionate – 20 mg (0.2 mL) M-F
Nandrolone Phenylpropionate (NPP) – 20 mg (0.2 mL) M-F
Anavar – 10 mg (M–F)
HGH (Human Growth Hormone) – 4 IU PM
MOTS-c – 2 mg AM (subcutaneous)
5-Amino-1MQ – 50 mg AM (oral)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
Retatrutide – 3 mg/week (Mon 1.5mg / Thur 1.5 mg)
Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg – new)
DSIP – 500 mcg tonight
---
Daily Supplements
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Magnesium Glycinate, Berberine, Curcumin, Citrus bergemont
Digestive Enzymes with each meal
Evening: Magnesium Glycinate
---
Side Effects & Adjustments
Changed pin frequency to 5 days a week
---
Symptoms
Havnt really noticed any flare ups of the neck recently, im hoping thats the NPP
---
Sleep
Slight improvement, it felt better but still poor via the app.
7hr 13m total
---
Training
Program Type: Machine-based recovery (C6 disc rehab focus, avoid spinal compression, RPE 5-6).
Warm-Up & Rehab
Banded 7’s – every session
Banded external rotations – 3 × 15
Horizontal rotator cuff rotations – 3 × 12
IYT (2 kg) – 3 × 7 each
Scapular wall slides – 3 × 12
Banded face pulls – 3 × 14
Low band pull-aparts (scoop & squeeze) – 3 × 7
Scapular push-ups – 5 × 5
Foam roller thoracic extensions – 1–2 min
Cat/Cow – × 20
Side-lying thoracic rotations – 3 × 5 each
Exercises:
Lower Body (Machine-Based) RPE 5/6
- Seated Leg Press: 3 x 10 @ 200kg
- Seated Hamstring Curl: 3 x 12 @ 50kg
- Leg Extension: 3 x 15 @ 70kg
- Glute Kickbacks (cable or machine): 3 x 10 each leg @ 8.75kg
- Calf Raises (Smith Machine): 2 x 20 @ 80
- Optional: Glute bridgee (light, 2 x 10-12)
- Gentle Walk or Upright Cycle: 40 minutes low intensity
Notes:
Night Warrior Pre-workout (non stim)
Alpha-GPC 600mg
Methylene Blue 10mg
Good session even with the increased RPE, no noticeable change in pain. Didnt think of what impact leg press may have had on the testies until I started
Strange how you can get a mad arm pump while doing legs
Good to also be back out on the land doing some wholesome physical work ramming fence posts
Sponsored by
@livewell labs
@Livewell rep
@Wookie1 not bad on this one man. the training is on point. i gotta give you a lot of creditDaily Log — 2nd September
Fasted Body Weight: 98.4 kg (down 0.2 kg )
Blood Pressure: No reading
Steps: 10,176
Target Calories: 2,155
Yesterday’s Calories: 1,908
Target Macros: 201 C / 259 P / 55 F
Yesterday’s Macros: 167 C / 234 P / 55 F
---
PEDs & Supplements
Testosterone Cypionate – 40 mg (0.20 mL) M-F
Masteron Propionate – 20 mg (0.2 mL) M-F
Nandrolone Phenylpropionate (NPP) – 20 mg (0.2 mL) M-F
Anavar – 10 mg (M–F)
HGH (Human Growth Hormone) – 4 IU PM
MOTS-c – 2 mg AM (subcutaneous)
5-Amino-1MQ – 50 mg AM (oral)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
Retatrutide – 3 mg/week (Mon 1.5mg / Thur 1.5 mg)
Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg – new)
DSIP – 500 mcg tonight
---
Daily Supplements
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Magnesium Glycinate, Berberine, Curcumin, Citrus bergemont
Digestive Enzymes with each meal
Evening: Magnesium Glycinate
---
Side Effects & Adjustments
Changed pin frequency to 5 days a week
---
Symptoms
Havnt really noticed any flare ups of the neck recently, im hoping thats the NPP
---
Sleep
Slight improvement, it felt better but still poor via the app.
7hr 13m total
---
Training
Program Type: Machine-based recovery (C6 disc rehab focus, avoid spinal compression, RPE 5-6).
Warm-Up & Rehab
Banded 7’s – every session
Banded external rotations – 3 × 15
Horizontal rotator cuff rotations – 3 × 12
IYT (2 kg) – 3 × 7 each
Scapular wall slides – 3 × 12
Banded face pulls – 3 × 14
Low band pull-aparts (scoop & squeeze) – 3 × 7
Scapular push-ups – 5 × 5
Foam roller thoracic extensions – 1–2 min
Cat/Cow – × 20
Side-lying thoracic rotations – 3 × 5 each
Exercises:
Lower Body (Machine-Based) RPE 5/6
- Seated Leg Press: 3 x 10 @ 200kg
- Seated Hamstring Curl: 3 x 12 @ 50kg
- Leg Extension: 3 x 15 @ 70kg
- Glute Kickbacks (cable or machine): 3 x 10 each leg @ 8.75kg
- Calf Raises (Smith Machine): 2 x 20 @ 80
- Optional: Glute bridgee (light, 2 x 10-12)
- Gentle Walk or Upright Cycle: 40 minutes low intensity
Notes:
Night Warrior Pre-workout (non stim)
Alpha-GPC 600mg
Methylene Blue 10mg
Good session even with the increased RPE, no noticeable change in pain. Didnt think of what impact leg press may have had on the testies until I started
Strange how you can get a mad arm pump while doing legs
Good to also be back out on the land doing some wholesome physical work ramming fence posts
Sponsored by
@livewell labs
@Livewell rep
@Wookie1 Where do you get your methylene blue?Daily Log — 2nd September
Fasted Body Weight: 98.4 kg (down 0.2 kg )
Blood Pressure: No reading
Steps: 10,176
Target Calories: 2,155
Yesterday’s Calories: 1,908
Target Macros: 201 C / 259 P / 55 F
Yesterday’s Macros: 167 C / 234 P / 55 F
---
PEDs & Supplements
Testosterone Cypionate – 40 mg (0.20 mL) M-F
Masteron Propionate – 20 mg (0.2 mL) M-F
Nandrolone Phenylpropionate (NPP) – 20 mg (0.2 mL) M-F
Anavar – 10 mg (M–F)
HGH (Human Growth Hormone) – 4 IU PM
MOTS-c – 2 mg AM (subcutaneous)
5-Amino-1MQ – 50 mg AM (oral)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
Retatrutide – 3 mg/week (Mon 1.5mg / Thur 1.5 mg)
Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg – new)
DSIP – 500 mcg tonight
---
Daily Supplements
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Magnesium Glycinate, Berberine, Curcumin, Citrus bergemont
Digestive Enzymes with each meal
Evening: Magnesium Glycinate
---
Side Effects & Adjustments
Changed pin frequency to 5 days a week
---
Symptoms
Havnt really noticed any flare ups of the neck recently, im hoping thats the NPP
---
Sleep
Slight improvement, it felt better but still poor via the app.
7hr 13m total
---
Training
Program Type: Machine-based recovery (C6 disc rehab focus, avoid spinal compression, RPE 5-6).
Warm-Up & Rehab
Banded 7’s – every session
Banded external rotations – 3 × 15
Horizontal rotator cuff rotations – 3 × 12
IYT (2 kg) – 3 × 7 each
Scapular wall slides – 3 × 12
Banded face pulls – 3 × 14
Low band pull-aparts (scoop & squeeze) – 3 × 7
Scapular push-ups – 5 × 5
Foam roller thoracic extensions – 1–2 min
Cat/Cow – × 20
Side-lying thoracic rotations – 3 × 5 each
Exercises:
Lower Body (Machine-Based) RPE 5/6
- Seated Leg Press: 3 x 10 @ 200kg
- Seated Hamstring Curl: 3 x 12 @ 50kg
- Leg Extension: 3 x 15 @ 70kg
- Glute Kickbacks (cable or machine): 3 x 10 each leg @ 8.75kg
- Calf Raises (Smith Machine): 2 x 20 @ 80
- Optional: Glute bridgee (light, 2 x 10-12)
- Gentle Walk or Upright Cycle: 40 minutes low intensity
Notes:
Night Warrior Pre-workout (non stim)
Alpha-GPC 600mg
Methylene Blue 10mg
Good session even with the increased RPE, no noticeable change in pain. Didnt think of what impact leg press may have had on the testies until I started
Strange how you can get a mad arm pump while doing legs
Good to also be back out on the land doing some wholesome physical work ramming fence posts
Sponsored by
@livewell labs
@Livewell rep
Hormones & Androgens Peptides & Regenerative Compounds Fat Loss & Metabolic Enhancers Neurological & Recovery Support
From a vendor here in Australia, has a website and only sells i guess fringe legal products. I can drop the name of its cool with the mods. But if I take 10mg in the morning and 10mg in the afternoon my urine has a blue tinge to it.
Hormones & Androgens Peptides & Regenerative Compounds Fat Loss & Metabolic Enhancers
Daily Supplements
Looking forward to what you got cooking up for the future.@MUSTANG_18 its on the cards mate. Few more weeks of this cut/deficit then ill stabilise into a maintenance phase for a bit which i guess will be the end of this log, then it will be lean gains time
@Wookie1 Great updates man....keep it up........Daily Log — 4th September
Fasted Body Weight: 97.9 kg (↓ 0.3 kg)
Blood Pressure: No reading
Steps: 10,083
Target Calories: 2,300
Yesterday’s Calories: 2,297
Target Macros: 201 C / 259 P / 51 F
Yesterday’s Macros: 150 C / 242 P / 86 F
---
PEDs & Supplements
Testosterone Cypionate – 60 mg (M–F)
Masteron Propionate – 33 mg (M/W/F)
Nandrolone Phenylpropionate (NPP) – 33 mg (M/W/F)
HGH – 4 IU PM
MOTS-c – 2 mg AM (subcutaneous)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
Retatrutide – 2.5 mg/week (Mon 1 mg / Wed 0.5 mg / Fri 1 mg)
Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg – included)
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Magnesium Glycinate, Berberine, Curcumin, Citrus Bergamot
Meals: Digestive Enzymes
Evening: Magnesium Glycinate
---
Side Effects & Adjustments
No 5-Amino-1MQ or DSIP (ran out)
Need to increase fats (sub-50g not optimal) → adding MCT oil to meals/smoothies
---
Symptoms
None noticeable
---
Sleep
Duration: 6h 5m
Not optimal, stayed up watching a movie
---
Training
Type: Machine-based recovery (C6 disc rehab, avoid spinal compression, RPE 5–6)
Warm-Up / Rehab
Banded external rotations – 3 × 15
Horizontal rotator cuff rotations – 3 × 12
IYT (2 kg) – 3 × 7
Scapular wall slides – 3 × 12
Banded face pulls – 3 × 14
Low band pull-aparts (scoop & squeeze) – 3 × 7
Scapular push-ups – 5 × 5
Foam roller thoracic extensions – 1–2 min
Cat/Cow – × 20
Side-lying thoracic rotations – 3 × 5 each
Banded 7’s – every session
Core (Trunk Flexion & Rotation)
Decline Sit-ups – 3 × 20
Russian Twists – 3 × 20 each side
Upper Body Pull
Seated Row Machine (chest-supported) – 3 × 12 @ 60 kg
Lat Pulldown (neutral/underhand) – 3 × 10 @ 60 kg
Rear Delt Fly Machine – 2 × 15 @ 15 kg
Cable Biceps Curl – 3 × 12 @ 21.8 kg
Cardio
Treadmill – 15 min (3° incline, 4 km/h)
Tennis Elbow Rehab
DB wrist flexions – 3–4 × 8–10 (3s eccentric, 45s rest) @ 12.5 kg
DB wrist extension isometrics – 2 × 5 (30s hold, 45s rest) @ 5 kg
---
Notes
Pre-workout: Night Warrior (stim-free), Alpha-GPC, Methylene Blue
Increased RPE again — body responding well
Good balance of gym and physical work outdoors (replacing boundary fence), staying cautious not to overdo it.
---
Sponsored by:
@livewell labs
@Livewell rep
@Wookie1 great update big fella! The peptides and peds are awesome looking!!!Daily Log — 2nd September
Fasted Body Weight: 98.4 kg (down 0.2 kg )
Blood Pressure: No reading
Steps: 10,176
Target Calories: 2,155
Yesterday’s Calories: 1,908
Target Macros: 201 C / 259 P / 55 F
Yesterday’s Macros: 167 C / 234 P / 55 F
---
PEDs & Supplements
Testosterone Cypionate – 40 mg (0.20 mL) M-F
Masteron Propionate – 20 mg (0.2 mL) M-F
Nandrolone Phenylpropionate (NPP) – 20 mg (0.2 mL) M-F
Anavar – 10 mg (M–F)
HGH (Human Growth Hormone) – 4 IU PM
MOTS-c – 2 mg AM (subcutaneous)
5-Amino-1MQ – 50 mg AM (oral)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
Retatrutide – 3 mg/week (Mon 1.5mg / Thur 1.5 mg)
Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg – new)
DSIP – 500 mcg tonight
---
Daily Supplements
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Magnesium Glycinate, Berberine, Curcumin, Citrus bergemont
Digestive Enzymes with each meal
Evening: Magnesium Glycinate
---
Side Effects & Adjustments
Changed pin frequency to 5 days a week
---
Symptoms
Havnt really noticed any flare ups of the neck recently, im hoping thats the NPP
---
Sleep
Slight improvement, it felt better but still poor via the app.
7hr 13m total
---
Training
Program Type: Machine-based recovery (C6 disc rehab focus, avoid spinal compression, RPE 5-6).
Warm-Up & Rehab
Banded 7’s – every session
Banded external rotations – 3 × 15
Horizontal rotator cuff rotations – 3 × 12
IYT (2 kg) – 3 × 7 each
Scapular wall slides – 3 × 12
Banded face pulls – 3 × 14
Low band pull-aparts (scoop & squeeze) – 3 × 7
Scapular push-ups – 5 × 5
Foam roller thoracic extensions – 1–2 min
Cat/Cow – × 20
Side-lying thoracic rotations – 3 × 5 each
Exercises:
Lower Body (Machine-Based) RPE 5/6
- Seated Leg Press: 3 x 10 @ 200kg
- Seated Hamstring Curl: 3 x 12 @ 50kg
- Leg Extension: 3 x 15 @ 70kg
- Glute Kickbacks (cable or machine): 3 x 10 each leg @ 8.75kg
- Calf Raises (Smith Machine): 2 x 20 @ 80
- Optional: Glute bridgee (light, 2 x 10-12)
- Gentle Walk or Upright Cycle: 40 minutes low intensity
Notes:
Night Warrior Pre-workout (non stim)
Alpha-GPC 600mg
Methylene Blue 10mg
Good session even with the increased RPE, no noticeable change in pain. Didnt think of what impact leg press may have had on the testies until I started
Strange how you can get a mad arm pump while doing legs
Good to also be back out on the land doing some wholesome physical work ramming fence posts
Sponsored by
@livewell labs
@Livewell rep
6 hours sleep you going to move that up bro?Daily Log — 4th September
Fasted Body Weight: 97.9 kg (↓ 0.3 kg)
Blood Pressure: No reading
Steps: 10,083
Target Calories: 2,300
Yesterday’s Calories: 2,297
Target Macros: 201 C / 259 P / 51 F
Yesterday’s Macros: 150 C / 242 P / 86 F
---
PEDs & Supplements
Testosterone Cypionate – 60 mg (M–F)
Masteron Propionate – 33 mg (M/W/F)
Nandrolone Phenylpropionate (NPP) – 33 mg (M/W/F)
HGH – 4 IU PM
MOTS-c – 2 mg AM (subcutaneous)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
Retatrutide – 2.5 mg/week (Mon 1 mg / Wed 0.5 mg / Fri 1 mg)
Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg – included)
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Magnesium Glycinate, Berberine, Curcumin, Citrus Bergamot
Meals: Digestive Enzymes
Evening: Magnesium Glycinate
---
Side Effects & Adjustments
No 5-Amino-1MQ or DSIP (ran out)
Need to increase fats (sub-50g not optimal) → adding MCT oil to meals/smoothies
---
Symptoms
None noticeable
---
Sleep
Duration: 6h 5m
Not optimal, stayed up watching a movie
---
Training
Type: Machine-based recovery (C6 disc rehab, avoid spinal compression, RPE 5–6)
Warm-Up / Rehab
Banded external rotations – 3 × 15
Horizontal rotator cuff rotations – 3 × 12
IYT (2 kg) – 3 × 7
Scapular wall slides – 3 × 12
Banded face pulls – 3 × 14
Low band pull-aparts (scoop & squeeze) – 3 × 7
Scapular push-ups – 5 × 5
Foam roller thoracic extensions – 1–2 min
Cat/Cow – × 20
Side-lying thoracic rotations – 3 × 5 each
Banded 7’s – every session
Core (Trunk Flexion & Rotation)
Decline Sit-ups – 3 × 20
Russian Twists – 3 × 20 each side
Upper Body Pull
Seated Row Machine (chest-supported) – 3 × 12 @ 60 kg
Lat Pulldown (neutral/underhand) – 3 × 10 @ 60 kg
Rear Delt Fly Machine – 2 × 15 @ 15 kg
Cable Biceps Curl – 3 × 12 @ 21.8 kg
Cardio
Treadmill – 15 min (3° incline, 4 km/h)
Tennis Elbow Rehab
DB wrist flexions – 3–4 × 8–10 (3s eccentric, 45s rest) @ 12.5 kg
DB wrist extension isometrics – 2 × 5 (30s hold, 45s rest) @ 5 kg
---
Notes
Pre-workout: Night Warrior (stim-free), Alpha-GPC, Methylene Blue
Increased RPE again — body responding well
Good balance of gym and physical work outdoors (replacing boundary fence), staying cautious not to overdo it.
---
Sponsored by:
@livewell labs
@Livewell rep
I am, need to stop getting distracted by movies
welcome to the clubz me too lol
looks good you are really lean bro growing too
@the_alcatraz, thanks mate
I have the rest of this month to push hard then ill be reversing out into a lean gain with a few surprises 
Hormones & Androgens Peptides & Regenerative Compounds Fat Loss & Metabolic Enhancers
What’s the surprise bro?@the_alcatraz, thanks mate
You using alpha labs? Is that the livewell brand?Week 11, Day 1
Daily Log — 8th September
Fasted Body Weight: 97.4 kg (▼ 0.1 kg)
Blood Pressure: No reading
Steps: 4,990
Target Calories: 1,930
Yesterday’s Calories: 1,938
Target Macros: 150 C / 220 P / 50 F
Yesterday’s Macros: 144 C / 213 P / 66 F
---
PEDs & Supplements
Testosterone Cypionate – 50 mg (0.25 mL) M–F
Masteron Propionate – 20 mg (0.2 mL) M–F
Nandrolone Phenylpropionate (NPP) – 20 mg (0.2 mL) M–F
Anavar – 10 mg (M–F)
HGH – 2 IU AM / 4 IU PM
MOTS-c – 2 mg AM (subcutaneous)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
Retatrutide – 4 mg/week (Mon 2 mg / Thu 2 mg)
Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg)
---
Daily Supplements
Morning:
Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Magnesium Glycinate, Berberine, Curcumin, Digestive Enzymes, Citrus Bergamot
Evening:
Magnesium Glycinate
---
Side Effects & Adjustments
Retatrutide increased to 4 mg/week (split dose).
HGH increased with 2 IU added AM.
Testosterone Cypionate increased to 250 mg (to combat low E2, dry skin).
Calories reduced (final phase of cut, per discussion with @Gains Man ).
---
Symptoms
Thoracic pain during treadmill walking.
---
Sleep
Total: 5 hr 46 min
Interrupted (woke up by wife at 3 AM, restless).
---
Training
Program Type: GVT-style format
Warm-Up & Rehab
Banded 7’s – every session
Banded external rotations – 3 × 15
Horizontal RC rotations – 3 × 12
IYT (2 kg) – 3 × 7 each
Scapular wall slides – 3 × 12
Banded face pulls – 3 × 14
Low band pull-aparts (scoop & squeeze) – 3 × 7
Scapular push-ups – 5 × 5
Foam roller thoracic extensions – 1–2 min
Cat/Cow – × 20
Side-lying thoracic rotations – 3 × 5 each
Exercises
(attached in pictures)
Stabilisation & Trunk Rotation
Supine TVA – 3 × 10–12
Russian Twists – 3 × 13
Cardio
Treadmill Walk – 15 min @ 4° incline / 4 km/h
Tennis Elbow Rehab
DB wrist flexions – 3–4 × 8–10 (3 sec eccentric, 45 sec rest) @ 15 kg
DB wrist extension isometrics – 2 × 5 (30 sec hold) @ 7 kg
---
Notes
Fortunate to be working with @Gains Man for final phase of cut + mapping the next phase. Excited for both.
Pre-workout: Premium Supps Night Warrior (stim-free), Psycho90
Session felt good; increased loading with no negative response so far → monitoring closely.
Forgot how quickly volume sneaks up with GVT (esp. 1 min rest breaks).
Vascularity & striations improving.
Planning to move rehab work to mornings at home.
Looking forward to pushing hard these last few weeks.
Coached by:
@Gains Man
Sponsored by:
@livewell labs
@Livewell rep
Alphas oils including the Psyco90, i was ment to cover the vendors name on the bottle but forgot was only showing the ingredients, feel free to remove the picture. All peptides are @livewell labs. 2 separate vendors
some info a bit please bro lolHave to wait and seeall will be announced in due time
9th September PEDs & Peptides Daily Supplements
Side Effects & Adjustments
Symptoms
Sleep
Training
Notes
you got a good coach bro @Gains Man i hear all good things botu himWeek 11, Day 2 — Daily Log
Fasted Body Weight: 95.5 kg (▼ 1.9 kg)
Blood Pressure: 107/60
Steps: 8,283
Calories (Target / Actual): 1,930 / 1,870
Macros (Target / Actual): 150C / 220P / 50F → 146C / 200P / 48F
---
Hormones & Androgens
Testosterone Cypionate – 50 mg (0.25 mL) M–F
Masteron Propionate – 20 mg (0.2 mL) M–F
Nandrolone Phenylpropionate – 20 mg (0.2 mL) M–F
Anavar – 10 mg (M–F)
Peptides & Regenerative
HGH – 2 IU AM (IM) / 3 IU PM (subq)
MOTS-c – 2 mg AM (subq)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
LL37 – 200 mcg Mon/Thu (for mild acne)
Fat Loss & Metabolic
Retatrutide – 4 mg/week (2 mg Mon / 2 mg Thu)
Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg)
---
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Berberine, Curcumin, Digestive Enzymes, Citrus Bergamot, Selenium, ALA, NAC, TUDCA
Evening: Magnesium Glycinate
---
Introduced LL37 → trial for back acne (no noticeable sides yet).
No other adjustments.
---
Ongoing thoracic pain only during treadmill walking (no issues during training or daily activity).
---
Total: 7h 28m
Interrupted with frequent toilet breaks but overall felt rested.
---
Program Type: GVT-style
(Attached in pics)
Pendlay Row
5 x 10
Dumbell Hammer Curls (same time)
3 x 10
Alternating DB Hammer Curls
3 x 10
Decline Sit-ups
4 x 20
Core Work
Side-lying oblique crunches – 2 × 10
Sit-ups – 2 × 10
Cardio
Treadmill Walk – 40 min @ 2.5° incline / 4 km/h
Tennis Elbow Rehab
DB wrist flexions – 3–4 × 8–10 (3s eccentric, 45s rest) @ 15 kg
DB wrist extension isometrics – 2 × 5 (30s hold) @ 8 kg
---
Large drop in weight this morning.
Currently tracking food by pre-populating macros and adjusting ingredients — working well, but coach offered a full plan. (Will stick with this method for the last 3 weeks for education/self-management).
Prepped burritos for family — too calorie dense for now, but ideal for a gaining phase.
Seeing “peeled” thin-skin look with more vascularity & striations.
Pre-workout: Premium Supps Night Warrior (stim-free), Psycho90.
Session felt good, increased loading with no negative response → monitoring closely.
Will move rehab work to mornings at home.
Excited to keep pushing into these final weeks.
---
Coach:
@Gains Man
Sponsored by:
@livewell labs
@Livewell rep
@the_alcatraz , yes I've heard good things as well. I've started ramping my training up as of thos week. Working on a GVT variation and monitoring for symptoms, which there has been none so far
i think big things be coming for you bro grow it big@the_alcatraz , yes I've heard good things as well. I've started ramping my training up as of thos week. Working on a GVT variation and monitoring for symptoms, which there has been none so far
@SteveMobsterG 107/60 that is first thing in the morning. 5 readings then remove highest and lowest then average the remaining 3.
10th September PEDs & Peptides Daily Supplements Side Effects & Adjustments Symptoms Sleep Training Notes.
Very nice on the food prep. For sure. That's a great idea. You can load up on the carbs and protein and good fats. as long as the burrito covering is high quality @Wookie1Week 11, Day 2 — Daily Log
Fasted Body Weight: 95.5 kg (▼ 1.9 kg)
Blood Pressure: 107/60
Steps: 8,283
Calories (Target / Actual): 1,930 / 1,870
Macros (Target / Actual): 150C / 220P / 50F → 146C / 200P / 48F
---
Hormones & Androgens
Testosterone Cypionate – 50 mg (0.25 mL) M–F
Masteron Propionate – 20 mg (0.2 mL) M–F
Nandrolone Phenylpropionate – 20 mg (0.2 mL) M–F
Anavar – 10 mg (M–F)
Peptides & Regenerative
HGH – 2 IU AM (IM) / 3 IU PM (subq)
MOTS-c – 2 mg AM (subq)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
LL37 – 200 mcg Mon/Thu (for mild acne)
Fat Loss & Metabolic
Retatrutide – 4 mg/week (2 mg Mon / 2 mg Thu)
Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg)
---
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Berberine, Curcumin, Digestive Enzymes, Citrus Bergamot, Selenium, ALA, NAC, TUDCA
Evening: Magnesium Glycinate
---
Introduced LL37 → trial for back acne (no noticeable sides yet).
No other adjustments.
---
Ongoing thoracic pain only during treadmill walking (no issues during training or daily activity).
---
Total: 7h 28m
Interrupted with frequent toilet breaks but overall felt rested.
---
Program Type: GVT-style
(Attached in pics)
Pendlay Row
5 x 10
Dumbell Hammer Curls (same time)
3 x 10
Alternating DB Hammer Curls
3 x 10
Decline Sit-ups
4 x 20
Core Work
Side-lying oblique crunches – 2 × 10
Sit-ups – 2 × 10
Cardio
Treadmill Walk – 40 min @ 2.5° incline / 4 km/h
Tennis Elbow Rehab
DB wrist flexions – 3–4 × 8–10 (3s eccentric, 45s rest) @ 15 kg
DB wrist extension isometrics – 2 × 5 (30s hold) @ 8 kg
---
Large drop in weight this morning.
Currently tracking food by pre-populating macros and adjusting ingredients — working well, but coach offered a full plan. (Will stick with this method for the last 3 weeks for education/self-management).
Prepped burritos for family — too calorie dense for now, but ideal for a gaining phase.
Seeing “peeled” thin-skin look with more vascularity & striations.
Pre-workout: Premium Supps Night Warrior (stim-free), Psycho90.
Session felt good, increased loading with no negative response → monitoring closely.
Will move rehab work to mornings at home.
Excited to keep pushing into these final weeks.
---
Coach:
@Gains Man
Sponsored by:
@livewell labs
@Livewell rep
@Wookie1 bro that some good meals. looking good if you ask me. you getting coached goodWeek 11, Day 2 — Daily Log
Fasted Body Weight: 95.5 kg (▼ 1.9 kg)
Blood Pressure: 107/60
Steps: 8,283
Calories (Target / Actual): 1,930 / 1,870
Macros (Target / Actual): 150C / 220P / 50F → 146C / 200P / 48F
---
Hormones & Androgens
Testosterone Cypionate – 50 mg (0.25 mL) M–F
Masteron Propionate – 20 mg (0.2 mL) M–F
Nandrolone Phenylpropionate – 20 mg (0.2 mL) M–F
Anavar – 10 mg (M–F)
Peptides & Regenerative
HGH – 2 IU AM (IM) / 3 IU PM (subq)
MOTS-c – 2 mg AM (subq)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
LL37 – 200 mcg Mon/Thu (for mild acne)
Fat Loss & Metabolic
Retatrutide – 4 mg/week (2 mg Mon / 2 mg Thu)
Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg)
---
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Berberine, Curcumin, Digestive Enzymes, Citrus Bergamot, Selenium, ALA, NAC, TUDCA
Evening: Magnesium Glycinate
---
Introduced LL37 → trial for back acne (no noticeable sides yet).
No other adjustments.
---
Ongoing thoracic pain only during treadmill walking (no issues during training or daily activity).
---
Total: 7h 28m
Interrupted with frequent toilet breaks but overall felt rested.
---
Program Type: GVT-style
(Attached in pics)
Pendlay Row
5 x 10
Dumbell Hammer Curls (same time)
3 x 10
Alternating DB Hammer Curls
3 x 10
Decline Sit-ups
4 x 20
Core Work
Side-lying oblique crunches – 2 × 10
Sit-ups – 2 × 10
Cardio
Treadmill Walk – 40 min @ 2.5° incline / 4 km/h
Tennis Elbow Rehab
DB wrist flexions – 3–4 × 8–10 (3s eccentric, 45s rest) @ 15 kg
DB wrist extension isometrics – 2 × 5 (30s hold) @ 8 kg
---
Large drop in weight this morning.
Currently tracking food by pre-populating macros and adjusting ingredients — working well, but coach offered a full plan. (Will stick with this method for the last 3 weeks for education/self-management).
Prepped burritos for family — too calorie dense for now, but ideal for a gaining phase.
Seeing “peeled” thin-skin look with more vascularity & striations.
Pre-workout: Premium Supps Night Warrior (stim-free), Psycho90.
Session felt good, increased loading with no negative response → monitoring closely.
Will move rehab work to mornings at home.
Excited to keep pushing into these final weeks.
---
Coach:
@Gains Man
Sponsored by:
@livewell labs
@Livewell rep
very nice layout. mast prop and NPP are both great together. like peanut butter and jelly @Wookie1Week 11, Day 2 — Daily Log
Fasted Body Weight: 95.5 kg (▼ 1.9 kg)
Blood Pressure: 107/60
Steps: 8,283
Calories (Target / Actual): 1,930 / 1,870
Macros (Target / Actual): 150C / 220P / 50F → 146C / 200P / 48F
---
Hormones & Androgens
Testosterone Cypionate – 50 mg (0.25 mL) M–F
Masteron Propionate – 20 mg (0.2 mL) M–F
Nandrolone Phenylpropionate – 20 mg (0.2 mL) M–F
Anavar – 10 mg (M–F)
Peptides & Regenerative
HGH – 2 IU AM (IM) / 3 IU PM (subq)
MOTS-c – 2 mg AM (subq)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
LL37 – 200 mcg Mon/Thu (for mild acne)
Fat Loss & Metabolic
Retatrutide – 4 mg/week (2 mg Mon / 2 mg Thu)
Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg)
---
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Berberine, Curcumin, Digestive Enzymes, Citrus Bergamot, Selenium, ALA, NAC, TUDCA
Evening: Magnesium Glycinate
---
Introduced LL37 → trial for back acne (no noticeable sides yet).
No other adjustments.
---
Ongoing thoracic pain only during treadmill walking (no issues during training or daily activity).
---
Total: 7h 28m
Interrupted with frequent toilet breaks but overall felt rested.
---
Program Type: GVT-style
(Attached in pics)
Pendlay Row
5 x 10
Dumbell Hammer Curls (same time)
3 x 10
Alternating DB Hammer Curls
3 x 10
Decline Sit-ups
4 x 20
Core Work
Side-lying oblique crunches – 2 × 10
Sit-ups – 2 × 10
Cardio
Treadmill Walk – 40 min @ 2.5° incline / 4 km/h
Tennis Elbow Rehab
DB wrist flexions – 3–4 × 8–10 (3s eccentric, 45s rest) @ 15 kg
DB wrist extension isometrics – 2 × 5 (30s hold) @ 8 kg
---
Large drop in weight this morning.
Currently tracking food by pre-populating macros and adjusting ingredients — working well, but coach offered a full plan. (Will stick with this method for the last 3 weeks for education/self-management).
Prepped burritos for family — too calorie dense for now, but ideal for a gaining phase.
Seeing “peeled” thin-skin look with more vascularity & striations.
Pre-workout: Premium Supps Night Warrior (stim-free), Psycho90.
Session felt good, increased loading with no negative response → monitoring closely.
Will move rehab work to mornings at home.
Excited to keep pushing into these final weeks.
---
Coach:
@Gains Man
Sponsored by:
@livewell labs
@Livewell rep
@Wookie1 you look great if you ask me! super good job. i love the hard work you are doing as wellWeek 11, Day 2 — Daily Log
Fasted Body Weight: 95.5 kg (▼ 1.9 kg)
Blood Pressure: 107/60
Steps: 8,283
Calories (Target / Actual): 1,930 / 1,870
Macros (Target / Actual): 150C / 220P / 50F → 146C / 200P / 48F
---
Hormones & Androgens
Testosterone Cypionate – 50 mg (0.25 mL) M–F
Masteron Propionate – 20 mg (0.2 mL) M–F
Nandrolone Phenylpropionate – 20 mg (0.2 mL) M–F
Anavar – 10 mg (M–F)
Peptides & Regenerative
HGH – 2 IU AM (IM) / 3 IU PM (subq)
MOTS-c – 2 mg AM (subq)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
LL37 – 200 mcg Mon/Thu (for mild acne)
Fat Loss & Metabolic
Retatrutide – 4 mg/week (2 mg Mon / 2 mg Thu)
Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg)
---
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Berberine, Curcumin, Digestive Enzymes, Citrus Bergamot, Selenium, ALA, NAC, TUDCA
Evening: Magnesium Glycinate
---
Introduced LL37 → trial for back acne (no noticeable sides yet).
No other adjustments.
---
Ongoing thoracic pain only during treadmill walking (no issues during training or daily activity).
---
Total: 7h 28m
Interrupted with frequent toilet breaks but overall felt rested.
---
Program Type: GVT-style
(Attached in pics)
Pendlay Row
5 x 10
Dumbell Hammer Curls (same time)
3 x 10
Alternating DB Hammer Curls
3 x 10
Decline Sit-ups
4 x 20
Core Work
Side-lying oblique crunches – 2 × 10
Sit-ups – 2 × 10
Cardio
Treadmill Walk – 40 min @ 2.5° incline / 4 km/h
Tennis Elbow Rehab
DB wrist flexions – 3–4 × 8–10 (3s eccentric, 45s rest) @ 15 kg
DB wrist extension isometrics – 2 × 5 (30s hold) @ 8 kg
---
Large drop in weight this morning.
Currently tracking food by pre-populating macros and adjusting ingredients — working well, but coach offered a full plan. (Will stick with this method for the last 3 weeks for education/self-management).
Prepped burritos for family — too calorie dense for now, but ideal for a gaining phase.
Seeing “peeled” thin-skin look with more vascularity & striations.
Pre-workout: Premium Supps Night Warrior (stim-free), Psycho90.
Session felt good, increased loading with no negative response → monitoring closely.
Will move rehab work to mornings at home.
Excited to keep pushing into these final weeks.
---
Coach:
@Gains Man
Sponsored by:
@livewell labs
@Livewell rep
@Wookie1 nice work on this one! i'm glad you are getting some good sessions wher eyou feel good. thin-skin look is a good sign!Week 11, Day 2 — Daily Log
Fasted Body Weight: 95.5 kg (▼ 1.9 kg)
Blood Pressure: 107/60
Steps: 8,283
Calories (Target / Actual): 1,930 / 1,870
Macros (Target / Actual): 150C / 220P / 50F → 146C / 200P / 48F
---
Hormones & Androgens
Testosterone Cypionate – 50 mg (0.25 mL) M–F
Masteron Propionate – 20 mg (0.2 mL) M–F
Nandrolone Phenylpropionate – 20 mg (0.2 mL) M–F
Anavar – 10 mg (M–F)
Peptides & Regenerative
HGH – 2 IU AM (IM) / 3 IU PM (subq)
MOTS-c – 2 mg AM (subq)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
LL37 – 200 mcg Mon/Thu (for mild acne)
Fat Loss & Metabolic
Retatrutide – 4 mg/week (2 mg Mon / 2 mg Thu)
Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg)
---
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Berberine, Curcumin, Digestive Enzymes, Citrus Bergamot, Selenium, ALA, NAC, TUDCA
Evening: Magnesium Glycinate
---
Introduced LL37 → trial for back acne (no noticeable sides yet).
No other adjustments.
---
Ongoing thoracic pain only during treadmill walking (no issues during training or daily activity).
---
Total: 7h 28m
Interrupted with frequent toilet breaks but overall felt rested.
---
Program Type: GVT-style
(Attached in pics)
Pendlay Row
5 x 10
Dumbell Hammer Curls (same time)
3 x 10
Alternating DB Hammer Curls
3 x 10
Decline Sit-ups
4 x 20
Core Work
Side-lying oblique crunches – 2 × 10
Sit-ups – 2 × 10
Cardio
Treadmill Walk – 40 min @ 2.5° incline / 4 km/h
Tennis Elbow Rehab
DB wrist flexions – 3–4 × 8–10 (3s eccentric, 45s rest) @ 15 kg
DB wrist extension isometrics – 2 × 5 (30s hold) @ 8 kg
---
Large drop in weight this morning.
Currently tracking food by pre-populating macros and adjusting ingredients — working well, but coach offered a full plan. (Will stick with this method for the last 3 weeks for education/self-management).
Prepped burritos for family — too calorie dense for now, but ideal for a gaining phase.
Seeing “peeled” thin-skin look with more vascularity & striations.
Pre-workout: Premium Supps Night Warrior (stim-free), Psycho90.
Session felt good, increased loading with no negative response → monitoring closely.
Will move rehab work to mornings at home.
Excited to keep pushing into these final weeks.
---
Coach:
@Gains Man
Sponsored by:
@livewell labs
@Livewell rep
@Wookie1 bros i give you mad credit. this is a good training session. you showing some good potential and strengthWeek 11, Day 2 — Daily Log
Fasted Body Weight: 95.5 kg (▼ 1.9 kg)
Blood Pressure: 107/60
Steps: 8,283
Calories (Target / Actual): 1,930 / 1,870
Macros (Target / Actual): 150C / 220P / 50F → 146C / 200P / 48F
---
Hormones & Androgens
Testosterone Cypionate – 50 mg (0.25 mL) M–F
Masteron Propionate – 20 mg (0.2 mL) M–F
Nandrolone Phenylpropionate – 20 mg (0.2 mL) M–F
Anavar – 10 mg (M–F)
Peptides & Regenerative
HGH – 2 IU AM (IM) / 3 IU PM (subq)
MOTS-c – 2 mg AM (subq)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
LL37 – 200 mcg Mon/Thu (for mild acne)
Fat Loss & Metabolic
Retatrutide – 4 mg/week (2 mg Mon / 2 mg Thu)
Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg)
---
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Berberine, Curcumin, Digestive Enzymes, Citrus Bergamot, Selenium, ALA, NAC, TUDCA
Evening: Magnesium Glycinate
---
Introduced LL37 → trial for back acne (no noticeable sides yet).
No other adjustments.
---
Ongoing thoracic pain only during treadmill walking (no issues during training or daily activity).
---
Total: 7h 28m
Interrupted with frequent toilet breaks but overall felt rested.
---
Program Type: GVT-style
(Attached in pics)
Pendlay Row
5 x 10
Dumbell Hammer Curls (same time)
3 x 10
Alternating DB Hammer Curls
3 x 10
Decline Sit-ups
4 x 20
Core Work
Side-lying oblique crunches – 2 × 10
Sit-ups – 2 × 10
Cardio
Treadmill Walk – 40 min @ 2.5° incline / 4 km/h
Tennis Elbow Rehab
DB wrist flexions – 3–4 × 8–10 (3s eccentric, 45s rest) @ 15 kg
DB wrist extension isometrics – 2 × 5 (30s hold) @ 8 kg
---
Large drop in weight this morning.
Currently tracking food by pre-populating macros and adjusting ingredients — working well, but coach offered a full plan. (Will stick with this method for the last 3 weeks for education/self-management).
Prepped burritos for family — too calorie dense for now, but ideal for a gaining phase.
Seeing “peeled” thin-skin look with more vascularity & striations.
Pre-workout: Premium Supps Night Warrior (stim-free), Psycho90.
Session felt good, increased loading with no negative response → monitoring closely.
Will move rehab work to mornings at home.
Excited to keep pushing into these final weeks.
---
Coach:
@Gains Man
Sponsored by:
@livewell labs
@Livewell rep
Thanks mate
it feels good to be transitioning from rehab-style only into bar work again.Its definitely for a bulk phase, but i can test the tast with the family first
It sure is, I feel its already made a difference and its only been 1 week so far
I agree, I really feel the low dose npp has helped improve some of the symptoms in my neck
Thanks mate, appreciate the feedback
It almost feels like its accelerating now and i still have 2.5 weeks to go
Thank you
11th September PEDs & Peptides Daily Supplements Side Effects & Adjustments Symptoms Sleep Training Notes
oops. Todays session trashed me and im already sore from yesterdays anterior lower session. I havnt had doms for a very long time, lets you know your alive
i like you putting out the volume broWeek 11, Day 4 — Daily Log
Fasted Body Weight: 96.6kg (up 0.5kg)
Blood Pressure: 107/67
Steps: 10,605
Calories Target: 1,930
Calorues Actual: 1,908
Macros Target: 150C / 220P / 50F
Macros Actual: 138C / 208P / 50F
---
Hormones & Androgens
Testosterone Cypionate – 50 mg (0.25 mL) M–F
Masteron Propionate – 20 mg (0.2 mL) M–F
Nandrolone Phenylpropionate – 20 mg (0.2 mL) M–F
Anavar – 10 mg AM and PM (M–F)
Peptides & Regenerative
HGH – 2 IU AM (IM) / 3 IU PM (subq)
MOTS-c – 2 mg AM (subq)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
LL37 – 200 mcg Mon/Thu (for mild acne)
Fat Loss & Metabolic
Retatrutide – 4 mg/week (2 mg Mon / 2 mg Thu)
Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg)
---
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Berberine, Curcumin, Digestive Enzymes, Citrus Bergamot, Selenium, ALA, NAC, TUDCA
Evening: Magnesium Glycinate
---
Introduced LL37 → trial for back acne (no noticeable sides yet). Second dose today
Anavar increased with 10mg pre-training
---
Ongoing thoracic pain only during treadmill walking. I now think its related to looking down at phone filling Log. Today I wont touch phone and see if there is a difference.
15 min on treadmill with no noticeable pain today, so ill complete Log once home.
Dry skin has started to reduce since increasing test to 250mg
Can feel the DOMS already, haha
---
Total: 5h 54m
Sleep feels fine, data says poor. Im probably thinking to much, need to learn to unwind
---
Program Type: GVT-style
(Attached in pics)
Program Type: GVT-style
Main Lift (10×10)
Romanian Deadlift (RDL) – 10 × 10 (hamstrings, glutes, spinal erectors)
Secondary Lift (5×10)
Hip Thrusts
10 × 10 (glutes focus, balances the hinge)
Accessory (3×20)
Hamstring Curl lying,
3 × 20
Core (4×20)
Back Extension w/ bodyweight or plate – 4 × 20 (posterior core/erectors)
Sit ups
3 x 12
Russian twists
3 x 20
Rehab movements done in the mornings
Cardio
Treadmill Walk – 15 min @ 0° incline / 4 km/h
---
Pre-workout: Premium Supps Night Warrior (stim-free)
Psyco90
10mg Anavar
Training, i made the mistake of starting with hips Thrusts and doing 10 x 10 not 5 x 5
Could feel some back pump while doing RDL, I'd say thats the anavar.
Couldn't do laying Hamstring curls due to the haematoma so did seated. Had to cut back extensions short for same reason.
Was a very solid sesh, full of sweat, gassed and pumped. Loving it
Coached by:
@Gains Man
Sponsored by:
@livewell labs
@Livewell rep
@Wookie1 awesome log right here!Week 11, Day 2 — Daily Log
Fasted Body Weight: 95.5 kg (▼ 1.9 kg)
Blood Pressure: 107/60
Steps: 8,283
Calories (Target / Actual): 1,930 / 1,870
Macros (Target / Actual): 150C / 220P / 50F → 146C / 200P / 48F
---
Hormones & Androgens
Testosterone Cypionate – 50 mg (0.25 mL) M–F
Masteron Propionate – 20 mg (0.2 mL) M–F
Nandrolone Phenylpropionate – 20 mg (0.2 mL) M–F
Anavar – 10 mg (M–F)
Peptides & Regenerative
HGH – 2 IU AM (IM) / 3 IU PM (subq)
MOTS-c – 2 mg AM (subq)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
LL37 – 200 mcg Mon/Thu (for mild acne)
Fat Loss & Metabolic
Retatrutide – 4 mg/week (2 mg Mon / 2 mg Thu)
Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg)
---
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Berberine, Curcumin, Digestive Enzymes, Citrus Bergamot, Selenium, ALA, NAC, TUDCA
Evening: Magnesium Glycinate
---
Introduced LL37 → trial for back acne (no noticeable sides yet).
No other adjustments.
---
Ongoing thoracic pain only during treadmill walking (no issues during training or daily activity).
---
Total: 7h 28m
Interrupted with frequent toilet breaks but overall felt rested.
---
Program Type: GVT-style
(Attached in pics)
Pendlay Row
5 x 10
Dumbell Hammer Curls (same time)
3 x 10
Alternating DB Hammer Curls
3 x 10
Decline Sit-ups
4 x 20
Core Work
Side-lying oblique crunches – 2 × 10
Sit-ups – 2 × 10
Cardio
Treadmill Walk – 40 min @ 2.5° incline / 4 km/h
Tennis Elbow Rehab
DB wrist flexions – 3–4 × 8–10 (3s eccentric, 45s rest) @ 15 kg
DB wrist extension isometrics – 2 × 5 (30s hold) @ 8 kg
---
Large drop in weight this morning.
Currently tracking food by pre-populating macros and adjusting ingredients — working well, but coach offered a full plan. (Will stick with this method for the last 3 weeks for education/self-management).
Prepped burritos for family — too calorie dense for now, but ideal for a gaining phase.
Seeing “peeled” thin-skin look with more vascularity & striations.
Pre-workout: Premium Supps Night Warrior (stim-free), Psycho90.
Session felt good, increased loading with no negative response → monitoring closely.
Will move rehab work to mornings at home.
Excited to keep pushing into these final weeks.
---
Coach:
@Gains Man
Sponsored by:
@livewell labs
@Livewell rep
I need to for these next few weeks
Thanks mate
Progress
1 cm)
+1 cm R / +0.5 cm L) +3 cm) +2 cm R / +1 cm L)
same)
Adjustments
Diet Training
Health Notes
(cake + cupcakes) → sugar rush felt harsh after being so strict
Visuals
Next Week Focus
abs are good lean and pop broWeek 12 Summary — Fat Loss
Current Weight: 100.4 kg (+2.5 kg this week)
Estimated BF%: 12–13%
Measurements (relaxed, slight post-training pump)
Waist: 87 cm (
Arms: R37 cm / L35.5 cm (
Chest: 109 cm (
Thighs: R63 cm / L61 cm (
Neck: 45 cm (
Goal: 90–92 kg by end of month
---
Testosterone Cypionate ↑ to 250 mg (from 200 mg) → support low E2
Retatrutide ↑ to 4 mg/week (from 3 mg) → manage cravings
Growth Hormone ↑ with 2 IU AM added (now 2 IU AM + 4 IU PM)
---
Current: 1,930 kcal → 150C / 220P / 50F
Entering final fat loss phase
---
First week back doing barbell work
Program has entered a new GVT-style phase
Daily rehab/prehab movements continued (or used as warm-up)
Focus: monitor C6 & elbow for pain triggers
---
Bloodwork: none this week
BP: consistent low 100’s / 70’s
Sleep: Avg. 5h 54m (target 7–9h) → very poor, needs addressing
---
Energy solid, libido up
Food cravings noticeable (Retatrutide increase helping)
Small blowout for daughter’s birthday
Lowest weigh-in: 95.5 kg this week, but rebounded to 100 kg+ (likely glycogen + inflammation from GVT; diet has been on point)
Expect weight to settle back down as body adjusts
Indigestion/heartburn last few days → using digestive enzymes, possible trigger = cottage cheese or large meal size (plan: split first 2 meals)
Working with @Gains Man coaching
---
Progress pics posted → leaner abs, increased vascularity
---
Stick to low calories/macros
Split first 2 meals to ease digestion
Gradually ramp up free weights
Keep rehab consistent
Monitor skin dryness & E2 stability after Test increase
Hormones & Androgens Peptides & Regenerative Compounds Fat Loss & Metabolic Enhancers
@Wookie1 after a day you get in that type of sugar. best thing is to fast for 24 hours. it will help bring down your glucoseWeek 12 Summary — Fat Loss
Current Weight: 100.4 kg (+2.5 kg this week)
Estimated BF%: 12–13%
Measurements (relaxed, slight post-training pump)
Waist: 87 cm (
Arms: R37 cm / L35.5 cm (
Chest: 109 cm (
Thighs: R63 cm / L61 cm (
Neck: 45 cm (
Goal: 90–92 kg by end of month
---
Testosterone Cypionate ↑ to 250 mg (from 200 mg) → support low E2
Retatrutide ↑ to 4 mg/week (from 3 mg) → manage cravings
Growth Hormone ↑ with 2 IU AM added (now 2 IU AM + 4 IU PM)
---
Current: 1,930 kcal → 150C / 220P / 50F
Entering final fat loss phase
---
First week back doing barbell work
Program has entered a new GVT-style phase
Daily rehab/prehab movements continued (or used as warm-up)
Focus: monitor C6 & elbow for pain triggers
---
Bloodwork: none this week
BP: consistent low 100’s / 70’s
Sleep: Avg. 5h 54m (target 7–9h) → very poor, needs addressing
---
Energy solid, libido up
Food cravings noticeable (Retatrutide increase helping)
Small blowout for daughter’s birthday
Lowest weigh-in: 95.5 kg this week, but rebounded to 100 kg+ (likely glycogen + inflammation from GVT; diet has been on point)
Expect weight to settle back down as body adjusts
Indigestion/heartburn last few days → using digestive enzymes, possible trigger = cottage cheese or large meal size (plan: split first 2 meals)
Working with @Gains Man coaching
---
Progress pics posted → leaner abs, increased vascularity
---
Stick to low calories/macros
Split first 2 meals to ease digestion
Gradually ramp up free weights
Keep rehab consistent
Monitor skin dryness & E2 stability after Test increase
bro you look good if you ask me @Wookie1 you got a good physique. Nice and lean and you're pushing it.Week 12 Summary — Fat Loss
Current Weight: 100.4 kg (+2.5 kg this week)
Estimated BF%: 12–13%
Measurements (relaxed, slight post-training pump)
Waist: 87 cm (
Arms: R37 cm / L35.5 cm (
Chest: 109 cm (
Thighs: R63 cm / L61 cm (
Neck: 45 cm (
Goal: 90–92 kg by end of month
---
Testosterone Cypionate ↑ to 250 mg (from 200 mg) → support low E2
Retatrutide ↑ to 4 mg/week (from 3 mg) → manage cravings
Growth Hormone ↑ with 2 IU AM added (now 2 IU AM + 4 IU PM)
---
Current: 1,930 kcal → 150C / 220P / 50F
Entering final fat loss phase
---
First week back doing barbell work
Program has entered a new GVT-style phase
Daily rehab/prehab movements continued (or used as warm-up)
Focus: monitor C6 & elbow for pain triggers
---
Bloodwork: none this week
BP: consistent low 100’s / 70’s
Sleep: Avg. 5h 54m (target 7–9h) → very poor, needs addressing
---
Energy solid, libido up
Food cravings noticeable (Retatrutide increase helping)
Small blowout for daughter’s birthday
Lowest weigh-in: 95.5 kg this week, but rebounded to 100 kg+ (likely glycogen + inflammation from GVT; diet has been on point)
Expect weight to settle back down as body adjusts
Indigestion/heartburn last few days → using digestive enzymes, possible trigger = cottage cheese or large meal size (plan: split first 2 meals)
Working with @Gains Man coaching
---
Progress pics posted → leaner abs, increased vascularity
---
Stick to low calories/macros
Split first 2 meals to ease digestion
Gradually ramp up free weights
Keep rehab consistent
Monitor skin dryness & E2 stability after Test increase
@Wookie1 The abdominals look fantastic. If you ask me. You are super ripped, I'm so impressed. You make us all proud.Week 12 Summary — Fat Loss
Current Weight: 100.4 kg (+2.5 kg this week)
Estimated BF%: 12–13%
Measurements (relaxed, slight post-training pump)
Waist: 87 cm (
Arms: R37 cm / L35.5 cm (
Chest: 109 cm (
Thighs: R63 cm / L61 cm (
Neck: 45 cm (
Goal: 90–92 kg by end of month
---
Testosterone Cypionate ↑ to 250 mg (from 200 mg) → support low E2
Retatrutide ↑ to 4 mg/week (from 3 mg) → manage cravings
Growth Hormone ↑ with 2 IU AM added (now 2 IU AM + 4 IU PM)
---
Current: 1,930 kcal → 150C / 220P / 50F
Entering final fat loss phase
---
First week back doing barbell work
Program has entered a new GVT-style phase
Daily rehab/prehab movements continued (or used as warm-up)
Focus: monitor C6 & elbow for pain triggers
---
Bloodwork: none this week
BP: consistent low 100’s / 70’s
Sleep: Avg. 5h 54m (target 7–9h) → very poor, needs addressing
---
Energy solid, libido up
Food cravings noticeable (Retatrutide increase helping)
Small blowout for daughter’s birthday
Lowest weigh-in: 95.5 kg this week, but rebounded to 100 kg+ (likely glycogen + inflammation from GVT; diet has been on point)
Expect weight to settle back down as body adjusts
Indigestion/heartburn last few days → using digestive enzymes, possible trigger = cottage cheese or large meal size (plan: split first 2 meals)
Working with @Gains Man coaching
---
Progress pics posted → leaner abs, increased vascularity
---
Stick to low calories/macros
Split first 2 meals to ease digestion
Gradually ramp up free weights
Keep rehab consistent
Monitor skin dryness & E2 stability after Test increase
@Wookie1 i'm a big fan of this training! it looks strong. i love that you keep pushings it . its showing the results too !Week 12 Summary — Fat Loss
Current Weight: 100.4 kg (+2.5 kg this week)
Estimated BF%: 12–13%
Measurements (relaxed, slight post-training pump)
Waist: 87 cm (
Arms: R37 cm / L35.5 cm (
Chest: 109 cm (
Thighs: R63 cm / L61 cm (
Neck: 45 cm (
Goal: 90–92 kg by end of month
---
Testosterone Cypionate ↑ to 250 mg (from 200 mg) → support low E2
Retatrutide ↑ to 4 mg/week (from 3 mg) → manage cravings
Growth Hormone ↑ with 2 IU AM added (now 2 IU AM + 4 IU PM)
---
Current: 1,930 kcal → 150C / 220P / 50F
Entering final fat loss phase
---
First week back doing barbell work
Program has entered a new GVT-style phase
Daily rehab/prehab movements continued (or used as warm-up)
Focus: monitor C6 & elbow for pain triggers
---
Bloodwork: none this week
BP: consistent low 100’s / 70’s
Sleep: Avg. 5h 54m (target 7–9h) → very poor, needs addressing
---
Energy solid, libido up
Food cravings noticeable (Retatrutide increase helping)
Small blowout for daughter’s birthday
Lowest weigh-in: 95.5 kg this week, but rebounded to 100 kg+ (likely glycogen + inflammation from GVT; diet has been on point)
Expect weight to settle back down as body adjusts
Indigestion/heartburn last few days → using digestive enzymes, possible trigger = cottage cheese or large meal size (plan: split first 2 meals)
Working with @Gains Man coaching
---
Progress pics posted → leaner abs, increased vascularity
---
Stick to low calories/macros
Split first 2 meals to ease digestion
Gradually ramp up free weights
Keep rehab consistent
Monitor skin dryness & E2 stability after Test increase
@Wookie1 this is a good setup man. i love what you are doing here. i think your 90-92kg goal is very possible tooWeek 12 Summary — Fat Loss
Current Weight: 100.4 kg (+2.5 kg this week)
Estimated BF%: 12–13%
Measurements (relaxed, slight post-training pump)
Waist: 87 cm (
Arms: R37 cm / L35.5 cm (
Chest: 109 cm (
Thighs: R63 cm / L61 cm (
Neck: 45 cm (
Goal: 90–92 kg by end of month
---
Testosterone Cypionate ↑ to 250 mg (from 200 mg) → support low E2
Retatrutide ↑ to 4 mg/week (from 3 mg) → manage cravings
Growth Hormone ↑ with 2 IU AM added (now 2 IU AM + 4 IU PM)
---
Current: 1,930 kcal → 150C / 220P / 50F
Entering final fat loss phase
---
First week back doing barbell work
Program has entered a new GVT-style phase
Daily rehab/prehab movements continued (or used as warm-up)
Focus: monitor C6 & elbow for pain triggers
---
Bloodwork: none this week
BP: consistent low 100’s / 70’s
Sleep: Avg. 5h 54m (target 7–9h) → very poor, needs addressing
---
Energy solid, libido up
Food cravings noticeable (Retatrutide increase helping)
Small blowout for daughter’s birthday
Lowest weigh-in: 95.5 kg this week, but rebounded to 100 kg+ (likely glycogen + inflammation from GVT; diet has been on point)
Expect weight to settle back down as body adjusts
Indigestion/heartburn last few days → using digestive enzymes, possible trigger = cottage cheese or large meal size (plan: split first 2 meals)
Working with @Gains Man coaching
---
Progress pics posted → leaner abs, increased vascularity
---
Stick to low calories/macros
Split first 2 meals to ease digestion
Gradually ramp up free weights
Keep rehab consistent
Monitor skin dryness & E2 stability after Test increase
@Wookie1 bros we love this for sure. the conditioning you got looks solid. keep the grind going!Week 12 Summary — Fat Loss
Current Weight: 100.4 kg (+2.5 kg this week)
Estimated BF%: 12–13%
Measurements (relaxed, slight post-training pump)
Waist: 87 cm (
Arms: R37 cm / L35.5 cm (
Chest: 109 cm (
Thighs: R63 cm / L61 cm (
Neck: 45 cm (
Goal: 90–92 kg by end of month
---
Testosterone Cypionate ↑ to 250 mg (from 200 mg) → support low E2
Retatrutide ↑ to 4 mg/week (from 3 mg) → manage cravings
Growth Hormone ↑ with 2 IU AM added (now 2 IU AM + 4 IU PM)
---
Current: 1,930 kcal → 150C / 220P / 50F
Entering final fat loss phase
---
First week back doing barbell work
Program has entered a new GVT-style phase
Daily rehab/prehab movements continued (or used as warm-up)
Focus: monitor C6 & elbow for pain triggers
---
Bloodwork: none this week
BP: consistent low 100’s / 70’s
Sleep: Avg. 5h 54m (target 7–9h) → very poor, needs addressing
---
Energy solid, libido up
Food cravings noticeable (Retatrutide increase helping)
Small blowout for daughter’s birthday
Lowest weigh-in: 95.5 kg this week, but rebounded to 100 kg+ (likely glycogen + inflammation from GVT; diet has been on point)
Expect weight to settle back down as body adjusts
Indigestion/heartburn last few days → using digestive enzymes, possible trigger = cottage cheese or large meal size (plan: split first 2 meals)
Working with @Gains Man coaching
---
Progress pics posted → leaner abs, increased vascularity
---
Stick to low calories/macros
Split first 2 meals to ease digestion
Gradually ramp up free weights
Keep rehab consistent
Monitor skin dryness & E2 stability after Test increase
@Wookie1 awesome log bro! Looking great!Week 12 Summary — Fat Loss
Current Weight: 100.4 kg (+2.5 kg this week)
Estimated BF%: 12–13%
Measurements (relaxed, slight post-training pump)
Waist: 87 cm (
Arms: R37 cm / L35.5 cm (
Chest: 109 cm (
Thighs: R63 cm / L61 cm (
Neck: 45 cm (
Goal: 90–92 kg by end of month
---
Testosterone Cypionate ↑ to 250 mg (from 200 mg) → support low E2
Retatrutide ↑ to 4 mg/week (from 3 mg) → manage cravings
Growth Hormone ↑ with 2 IU AM added (now 2 IU AM + 4 IU PM)
---
Current: 1,930 kcal → 150C / 220P / 50F
Entering final fat loss phase
---
First week back doing barbell work
Program has entered a new GVT-style phase
Daily rehab/prehab movements continued (or used as warm-up)
Focus: monitor C6 & elbow for pain triggers
---
Bloodwork: none this week
BP: consistent low 100’s / 70’s
Sleep: Avg. 5h 54m (target 7–9h) → very poor, needs addressing
---
Energy solid, libido up
Food cravings noticeable (Retatrutide increase helping)
Small blowout for daughter’s birthday
Lowest weigh-in: 95.5 kg this week, but rebounded to 100 kg+ (likely glycogen + inflammation from GVT; diet has been on point)
Expect weight to settle back down as body adjusts
Indigestion/heartburn last few days → using digestive enzymes, possible trigger = cottage cheese or large meal size (plan: split first 2 meals)
Working with @Gains Man coaching
---
Progress pics posted → leaner abs, increased vascularity
---
Stick to low calories/macros
Split first 2 meals to ease digestion
Gradually ramp up free weights
Keep rehab consistent
Monitor skin dryness & E2 stability after Test increase
9th September Progress PEDs & Peptides Daily Supplements Side Effects & Adjustments Symptoms Sleep Training Notes
Coach: @Gains Man
Sponsored by:
Ill keep that in mind if it happens again. No more birthdays until December
Thanks
Thanks, the feedback has been awesome
Thanks mate
Let's go
Cheers, I intend to. Wake up every day motivated
Thanks
Its definitely needed for many purposes. Then it will all change again with the next phase
that is what we are here for!Ill keep that in mind if it happens again. No more birthdays until December
Thanks
Thanks, the feedback has been awesome
Thanks mate
Let's go
Cheers, I intend to. Wake up every day motivated
Thanks
Its definitely needed for many purposes. Then it will all change again with the next phase
17th September Progress PEDs & Peptides Daily Supplements Side Effects & Adjustments Symptoms Sleep Training Notes Coach: Sponsored by:
looking good man.Ill keep that in mind if it happens again. No more birthdays until December
Thanks
Thanks, the feedback has been awesome
Thanks mate
Let's go
Cheers, I intend to. Wake up every day motivated
Thanks
Its definitely needed for many purposes. Then it will all change again with the next phase
@Wookie1 looking really lean man the abs are coming in phenomenally can definitely tell you you’ve put a lot of quality work inWeek 12 Summary — Fat Loss
Current Weight: 100.4 kg (+2.5 kg this week)
Estimated BF%: 12–13%
Measurements (relaxed, slight post-training pump)
Waist: 87 cm (
Arms: R37 cm / L35.5 cm (
Chest: 109 cm (
Thighs: R63 cm / L61 cm (
Neck: 45 cm (
Goal: 90–92 kg by end of month
---
Testosterone Cypionate ↑ to 250 mg (from 200 mg) → support low E2
Retatrutide ↑ to 4 mg/week (from 3 mg) → manage cravings
Growth Hormone ↑ with 2 IU AM added (now 2 IU AM + 4 IU PM)
---
Current: 1,930 kcal → 150C / 220P / 50F
Entering final fat loss phase
---
First week back doing barbell work
Program has entered a new GVT-style phase
Daily rehab/prehab movements continued (or used as warm-up)
Focus: monitor C6 & elbow for pain triggers
---
Bloodwork: none this week
BP: consistent low 100’s / 70’s
Sleep: Avg. 5h 54m (target 7–9h) → very poor, needs addressing
---
Energy solid, libido up
Food cravings noticeable (Retatrutide increase helping)
Small blowout for daughter’s birthday
Lowest weigh-in: 95.5 kg this week, but rebounded to 100 kg+ (likely glycogen + inflammation from GVT; diet has been on point)
Expect weight to settle back down as body adjusts
Indigestion/heartburn last few days → using digestive enzymes, possible trigger = cottage cheese or large meal size (plan: split first 2 meals)
Working with @Gains Man coaching
---
Progress pics posted → leaner abs, increased vascularity
---
Stick to low calories/macros
Split first 2 meals to ease digestion
Gradually ramp up free weights
Keep rehab consistent
Monitor skin dryness & E2 stability after Test increase
Abs looking fantasticWeek 12 Summary — Fat Loss
Current Weight: 100.4 kg (+2.5 kg this week)
Estimated BF%: 12–13%
Measurements (relaxed, slight post-training pump)
Waist: 87 cm (
Arms: R37 cm / L35.5 cm (
Chest: 109 cm (
Thighs: R63 cm / L61 cm (
Neck: 45 cm (
Goal: 90–92 kg by end of month
---
Testosterone Cypionate ↑ to 250 mg (from 200 mg) → support low E2
Retatrutide ↑ to 4 mg/week (from 3 mg) → manage cravings
Growth Hormone ↑ with 2 IU AM added (now 2 IU AM + 4 IU PM)
---
Current: 1,930 kcal → 150C / 220P / 50F
Entering final fat loss phase
---
First week back doing barbell work
Program has entered a new GVT-style phase
Daily rehab/prehab movements continued (or used as warm-up)
Focus: monitor C6 & elbow for pain triggers
---
Bloodwork: none this week
BP: consistent low 100’s / 70’s
Sleep: Avg. 5h 54m (target 7–9h) → very poor, needs addressing
---
Energy solid, libido up
Food cravings noticeable (Retatrutide increase helping)
Small blowout for daughter’s birthday
Lowest weigh-in: 95.5 kg this week, but rebounded to 100 kg+ (likely glycogen + inflammation from GVT; diet has been on point)
Expect weight to settle back down as body adjusts
Indigestion/heartburn last few days → using digestive enzymes, possible trigger = cottage cheese or large meal size (plan: split first 2 meals)
Working with @Gains Man coaching
---
Progress pics posted → leaner abs, increased vascularity
---
Stick to low calories/macros
Split first 2 meals to ease digestion
Gradually ramp up free weights
Keep rehab consistent
Monitor skin dryness & E2 stability after Test increase
@Wookie1 Meal prep looks on point..........Week 12, Day 3 — Daily Log
---
Fasted Weight: 97.4 kg (▼ 0.5 kg)
Blood Pressure: —
Steps: 12,634
---
🍽 Nutrition
Calories Target: 1,930
Calories Actual: 1,922
Macros Target: 150C / 220P / 50F
Macros Actual: 160C / 223P / 43F
---
Hormones & Androgens
Testosterone Cypionate – 50 mg (0.25 mL) M–F
Masteron Propionate – 20 mg (0.2 mL) M–F
Nandrolone Phenylpropionate – 20 mg (0.2 mL) M–F
Anavar – 10 mg (M–F)
Peptides & Regenerative
HGH – 2 IU AM (IM) / 3 IU PM (subq)
MOTS-c – 2 mg AM (subq)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
LL37 – 200 mcg Mon/Thu (trial for acne)
Fat Loss & Metabolic
Retatrutide – 4 mg/week (2 mg Mon / 2 mg Thu)
Clenbuterol – 40 mcg
---
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Berberine, Curcumin, Digestive Enzymes, Citrus Bergamot, Selenium, ALA, NAC, TUDCA
Evening: Magnesium Glycinate
---
No major changes
Acne showing early signs of reduction (LL37)
Dry skin easing since Test raised to 250 mg
---
Skin improving gradually
No new negative symptoms
---
Total: 5h 34m
Only 1 wake-up
Sleep tracker score: 70 (fair quality)
Felt fine but aiming for closer to 7 hrs
---
Program: GVT-Style
Stiff-Leg Deadlift — 10 × 10
Bulgarian Split Squat — 5 × 10 (each side)
Glute Bridge — 5 × 10
Tibia Raise — 5 × 10
Core (Stability):
Plank — 3 × 60s
Diaphragmatic Breathing — 4s inhale / 4s exhale
Cardio:
Treadmill Walk — 20 min @ 2° incline / 4 km/h
---
Pre-workout: Premium Supps Night Warrior (stim-free)
Rehab-style work done earlier in the day
Energy felt flat — will speak to coach about nutrition/refeed
DOMS still lingering from last week; rolled out quads and glutes
Balance issues on Bulgarian split squats (ankle mobility may be limiting)
Considering increasing fats slightly and dropping carbs for better energy balance
Staying focused and motivated heading into final weeks with @Gains Man
---
@Gains Man
@livewell labs
@Livewell rep
18th September PEDs & Peptides Daily Supplements Side Effects & Adjustments Symptoms Sleep Training Notes
looking good i like the threadmill broWeek 12, Day 4 — Daily Log
Fasted Body Weight: 96.8kg (down 0.6kg)
Blood Pressure: 104/66
Steps: 9,469
---
🍽 Nutrition
Calories (Target / Actual): 1,930 / 2,359
Macros (Target / Actual):
Carbs: 150C / 231C
Protein: 220P / 224P
Fat: 50F / 61F
---
Hormones & Androgens
Testosterone Cypionate – 50 mg (0.25 mL) M–F
Masteron Propionate – 20 mg (0.2 mL) M–F
Nandrolone Phenylpropionate – 20 mg (0.2 mL) M–F
Anavar – 10 mg AM + PM (M–F)
Peptides & Regenerative
HGH – 2 IU AM (IM) / 3 IU PM (subq)
MOTS-c – 2 mg AM (subq)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
LL37 – 200 mcg Mon/Thu (for mild acne)
Fat Loss & Metabolic
Retatrutide – 4 mg/week (2 mg Mon / 2 mg Thu)
Clenbuterol – 40 mcg
---
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Berberine, Curcumin, Digestive Enzymes, Citrus Bergamot, Selenium, ALA, NAC, TUDCA
Evening: Magnesium Glycinate
---
None
---
Woke with a bit of a sore neck, likely from massage yesterday
Legs still tight, rolling out more today
---
Total: 6h 48m
Sleep score: 76/100
Both REM and Deep sleep over 1h each
---
Program Type: GVT-style
Main Lift (10×10)
Bent Over Rows – 10 × 10
Secondary Lift
Incline DB Bench Press – 6 × 10
Accessory
Deficit Push-Ups superset w/ Plate Front Raise – 4 × 10
Hammer Curl superset w/ Tricep Extensions – 4 × 16
Core (4×20)
Back Extension (bodyweight or plate) – 4 × 20
Sit-Ups – 3 × 12
Russian Twists – 3 × 20
Rehab: Done AM
Cardio: Treadmill Walk – 2 × 30 min @ 2° incline / 4 km/h (one pre, one post training)
---
Pre-workout: Premium Supps Night Warrior (stim-free), 10 mg Anavar
Solid session: full sweat, strong pump
Arms/shoulders looking sharp on push-up/plate raise supersets
Lats noticeably wider from rows
Everything tracking well — excited for bulk phase
Coached by:
@Gains Man
Sponsored by:
@livewell labs
@Livewell rep
your supplier aint posted in a while bro talk to him
Will do
19th September PEDs & Peptides Daily Supplements Side Effects & Adjustments Symptoms Sleep Training Notes
living it hard broWeek 12, Day 5 — Daily Log
Fasted Body Weight: 97.0kg (up 0.2kg)
Blood Pressure: 100/62
Steps: 13,233
---
🍽 Nutrition
Calories (Target / Actual): 1,930 / 1,923
Macros (Target / Actual):
Carbs: 150C / 161C
Protein: 220P / 211P
Fat: 50F / 49F
---
Hormones & Androgens
Testosterone Cypionate – 50 mg (0.25 mL) M–F
Masteron Propionate – 20 mg (0.2 mL) M–F
Nandrolone Phenylpropionate – 20 mg (0.2 mL) M–F
Anavar – 10 mg AM + PM (M–F), +10 mg pre-training
Peptides & Regenerative
HGH – 2 IU AM (IM) / 3 IU PM (subq)
MOTS-c – 2 mg AM (subq)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
LL37 – 200 mcg Mon/Thu (for mild acne, trial started)
Fat Loss & Metabolic
Retatrutide – 4 mg/week (2 mg Mon / 2 mg Thu)
Clenbuterol – 40 mcg
---
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Berberine, Curcumin, Digestive Enzymes, Citrus Bergamot, Selenium, ALA, NAC, TUDCA
Evening: Magnesium Glycinate
---
Anavar bumped with an extra 10 mg pre-training
---
No increased neck discomfort from training
Dry skin improving since increasing Test to 250mg
---
Total: 7h 14m
Sleep score: 78/100
2h+ REM, 1h Deep, only 12m awake → refreshing
---
Program Type: GVT-style
Main Lift (10×10)
Walking DB Lunges – 5 × 10 each side
3-sec Paused Goblet Squat – 5 × 12
Core
Decline Sit-Up – 4 × 25
Rehab: Done AM
Cardio: Treadmill Walk – 30 min @ 2° incline / 4 km/h
---
Pre-workout: Premium Supps Night Warrior (stim-free), +10 mg Anavar
Focused warm-up: rolling/stretching legs before training
Legs pumped hard, good growth focus → want to keep developing
Diet adherence tricky, some overs but still sub-2k; respecting how hard prep dieting really is
Training highlight: son joined for an extra session → back/chest/shoulders/arms (1 compound + 1 machine). Proud moment — 13 years old and this week he’s done 3 morning classes with Mum, 3 gym sessions, 2 BJJ, and 2 Muay Thai
Own session: Cut short as had to go home, missed out on the second 30min cardio
Coached by:
@Gains Man
Sponsored by:
@livewell labs
@Livewell rep
@Wookie1 this one is looking good man. pumping some good weights. keep up the good workWeek 12, Day 5 — Daily Log
Fasted Body Weight: 97.0kg (up 0.2kg)
Blood Pressure: 100/62
Steps: 13,233
---
🍽 Nutrition
Calories (Target / Actual): 1,930 / 1,923
Macros (Target / Actual):
Carbs: 150C / 161C
Protein: 220P / 211P
Fat: 50F / 49F
---
Hormones & Androgens
Testosterone Cypionate – 50 mg (0.25 mL) M–F
Masteron Propionate – 20 mg (0.2 mL) M–F
Nandrolone Phenylpropionate – 20 mg (0.2 mL) M–F
Anavar – 10 mg AM + PM (M–F), +10 mg pre-training
Peptides & Regenerative
HGH – 2 IU AM (IM) / 3 IU PM (subq)
MOTS-c – 2 mg AM (subq)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
LL37 – 200 mcg Mon/Thu (for mild acne, trial started)
Fat Loss & Metabolic
Retatrutide – 4 mg/week (2 mg Mon / 2 mg Thu)
Clenbuterol – 40 mcg
---
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Berberine, Curcumin, Digestive Enzymes, Citrus Bergamot, Selenium, ALA, NAC, TUDCA
Evening: Magnesium Glycinate
---
Anavar bumped with an extra 10 mg pre-training
---
No increased neck discomfort from training
Dry skin improving since increasing Test to 250mg
---
Total: 7h 14m
Sleep score: 78/100
2h+ REM, 1h Deep, only 12m awake → refreshing
---
Program Type: GVT-style
Main Lift (10×10)
Walking DB Lunges – 5 × 10 each side
3-sec Paused Goblet Squat – 5 × 12
Core
Decline Sit-Up – 4 × 25
Rehab: Done AM
Cardio: Treadmill Walk – 30 min @ 2° incline / 4 km/h
---
Pre-workout: Premium Supps Night Warrior (stim-free), +10 mg Anavar
Focused warm-up: rolling/stretching legs before training
Legs pumped hard, good growth focus → want to keep developing
Diet adherence tricky, some overs but still sub-2k; respecting how hard prep dieting really is
Training highlight: son joined for an extra session → back/chest/shoulders/arms (1 compound + 1 machine). Proud moment — 13 years old and this week he’s done 3 morning classes with Mum, 3 gym sessions, 2 BJJ, and 2 Muay Thai
Own session: Cut short as had to go home, missed out on the second 30min cardio
Coached by:
@Gains Man
Sponsored by:
@livewell labs
@Livewell rep
bro not bad. ou got a thick physique. looking ripped with those abs @Wookie1Week 12, Day 5 — Daily Log
Fasted Body Weight: 97.0kg (up 0.2kg)
Blood Pressure: 100/62
Steps: 13,233
---
🍽 Nutrition
Calories (Target / Actual): 1,930 / 1,923
Macros (Target / Actual):
Carbs: 150C / 161C
Protein: 220P / 211P
Fat: 50F / 49F
---
Hormones & Androgens
Testosterone Cypionate – 50 mg (0.25 mL) M–F
Masteron Propionate – 20 mg (0.2 mL) M–F
Nandrolone Phenylpropionate – 20 mg (0.2 mL) M–F
Anavar – 10 mg AM + PM (M–F), +10 mg pre-training
Peptides & Regenerative
HGH – 2 IU AM (IM) / 3 IU PM (subq)
MOTS-c – 2 mg AM (subq)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
LL37 – 200 mcg Mon/Thu (for mild acne, trial started)
Fat Loss & Metabolic
Retatrutide – 4 mg/week (2 mg Mon / 2 mg Thu)
Clenbuterol – 40 mcg
---
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Berberine, Curcumin, Digestive Enzymes, Citrus Bergamot, Selenium, ALA, NAC, TUDCA
Evening: Magnesium Glycinate
---
Anavar bumped with an extra 10 mg pre-training
---
No increased neck discomfort from training
Dry skin improving since increasing Test to 250mg
---
Total: 7h 14m
Sleep score: 78/100
2h+ REM, 1h Deep, only 12m awake → refreshing
---
Program Type: GVT-style
Main Lift (10×10)
Walking DB Lunges – 5 × 10 each side
3-sec Paused Goblet Squat – 5 × 12
Core
Decline Sit-Up – 4 × 25
Rehab: Done AM
Cardio: Treadmill Walk – 30 min @ 2° incline / 4 km/h
---
Pre-workout: Premium Supps Night Warrior (stim-free), +10 mg Anavar
Focused warm-up: rolling/stretching legs before training
Legs pumped hard, good growth focus → want to keep developing
Diet adherence tricky, some overs but still sub-2k; respecting how hard prep dieting really is
Training highlight: son joined for an extra session → back/chest/shoulders/arms (1 compound + 1 machine). Proud moment — 13 years old and this week he’s done 3 morning classes with Mum, 3 gym sessions, 2 BJJ, and 2 Muay Thai
Own session: Cut short as had to go home, missed out on the second 30min cardio
Coached by:
@Gains Man
Sponsored by:
@livewell labs
@Livewell rep
Yeah mate it is, I got 30mins in before training just not the 30mins I wanted to do at the end. The boy is only 13 and he was cooked plus he needed to get up at 3am the next morning to go milk cows for a weekend job. So I made the decision to cut it short for whats better for him.
Thank you mate
Cheers , its definitely been a turn around from where I started, super impressed with the results
Gotta do this for sure
I've reached out
wow this is a nice setup. alot of things you are using @Wookie1 nice peptide and recovery stackWeek 12, Day 5 — Daily Log
Fasted Body Weight: 97.0kg (up 0.2kg)
Blood Pressure: 100/62
Steps: 13,233
---
🍽 Nutrition
Calories (Target / Actual): 1,930 / 1,923
Macros (Target / Actual):
Carbs: 150C / 161C
Protein: 220P / 211P
Fat: 50F / 49F
---
Hormones & Androgens
Testosterone Cypionate – 50 mg (0.25 mL) M–F
Masteron Propionate – 20 mg (0.2 mL) M–F
Nandrolone Phenylpropionate – 20 mg (0.2 mL) M–F
Anavar – 10 mg AM + PM (M–F), +10 mg pre-training
Peptides & Regenerative
HGH – 2 IU AM (IM) / 3 IU PM (subq)
MOTS-c – 2 mg AM (subq)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
LL37 – 200 mcg Mon/Thu (for mild acne, trial started)
Fat Loss & Metabolic
Retatrutide – 4 mg/week (2 mg Mon / 2 mg Thu)
Clenbuterol – 40 mcg
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Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Berberine, Curcumin, Digestive Enzymes, Citrus Bergamot, Selenium, ALA, NAC, TUDCA
Evening: Magnesium Glycinate
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Anavar bumped with an extra 10 mg pre-training
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No increased neck discomfort from training
Dry skin improving since increasing Test to 250mg
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Total: 7h 14m
Sleep score: 78/100
2h+ REM, 1h Deep, only 12m awake → refreshing
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Program Type: GVT-style
Main Lift (10×10)
Walking DB Lunges – 5 × 10 each side
3-sec Paused Goblet Squat – 5 × 12
Core
Decline Sit-Up – 4 × 25
Rehab: Done AM
Cardio: Treadmill Walk – 30 min @ 2° incline / 4 km/h
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Pre-workout: Premium Supps Night Warrior (stim-free), +10 mg Anavar
Focused warm-up: rolling/stretching legs before training
Legs pumped hard, good growth focus → want to keep developing
Diet adherence tricky, some overs but still sub-2k; respecting how hard prep dieting really is
Training highlight: son joined for an extra session → back/chest/shoulders/arms (1 compound + 1 machine). Proud moment — 13 years old and this week he’s done 3 morning classes with Mum, 3 gym sessions, 2 BJJ, and 2 Muay Thai
Own session: Cut short as had to go home, missed out on the second 30min cardio
Coached by:
@Gains Man
Sponsored by:
@livewell labs
@Livewell rep
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