Thank you brother @gar71 I was giving you until tomorrow before I sent a welfare check manHey legend apologies, I’ve been MIA, fucking work, started a Uni course and kids……surgery is the good option, much better than the toxic drugs !! You’re keen as training in the freezing cold at that time brother, fantastic dedication!!! And how’s the health markersperfect brother
Great update as always mate !!!!
No question brother @Tomandjerry
It could be on the cards@Fillo Calves did you do the pre-surgery cycle of Test/Ment/Dbol?
I think I would LOL, just go balls out and run the ultimate gyno cycle LOLIt could be on the cards
Yea it will depend on how quickly he can do it first. It could be 2-3 weeks and he said recovery will be much quicker because I don't have any sensitivity and its very small ATM.
Welfare check ….love it brother, Its giving me the shits how busy I am, but that’s just how life is at the momentThank you brother @gar71 I was giving you until tomorrow before I sent a welfare check man
Got to get it done man 12-13 shifts so training comes first.
And your dedication to training is next level brother 
I hear you brother and before we know it will be Christmas and that chaosWelfare check ….love it brother, Its giving me the shits how busy I am, but that’s just how life is at the moment
And a littleGlad to hear brother @rizzlekdizzle
CHECK IN : 29th July
SPONSORS
Peptides: @IronHQ
Threema: NZJH7H3ATelegram: @ironcladlabs
AAS/TRT: @PharmabolicsOz
CHANGES & THOUGHTS
Surgery update
Current particulars
Age 37
178cmBPBlood Glucose
NUTRITION
Calories: 2900
Protein: 350gm
Carbohydrates: 237gm
Fats: 70gm
Morning first thingInCycle Support x 7 CapsNACNKCPCialis 10mg2iu GHAasTest E @PharmabolicsOzMast E @PharmabolicsOzPrimo E @PharmabolicsOzPreWorkout Shake30gm Whey50gm GlycoloadIntraworkoutEAAs25gm GlycoloadPost Workout Shake45gms Whey50gms Glycoload10g Creatine Monohydrate10g Glutamine3000mg Vit C - Calcium Ascorbate2x 1000iu Vit E caps2x 200mg R-ALA caps 
Night timeFish OilMagnesium Glycinate5HTPZMANebivololTelmisartan@RGSX Elite SleepGHK-CU 5mg2iu GH @IronHQ
Incline Dumbbell Press 3x8-10Flat Dumbbell Press 3x8-10Incline Barbell Press 3x8-10Arsenal Incline Chest Press 5x8-10 Pannata Fly 2x8-10Seated Dumbbell Shoulder Press 2x8-10Standing Military Barbell Press 3x8-10Panatta Shoulder Press 2x8-10Side Lateral Raises 2x8-10Rear Cable Flys 2x8-10 (hold for 2 seconds at top of movement)Barbell Shrugs 4x8-10Leg Extension 3x8-10 (Plate Loaded)Hack Squat 3x8-10Leg Press 2x8-10 (NOT the yellow one)Panatta Pendulum Squat 2x8-10Barbell Squats 2x8-10 Standing Calf Raise 3x8-10Lat Pull down 2x8-10Bent Over Barbell Row 3x8-10T-bar Rows 3x8-10Close Grip Cable Row 2x8-10One Arm Dumbbell Row 2x8-10Stiff Legged Deadlifts 3x8-10Seated Hamstring Curl 3x8-10Lying Leg Curl 2x8-10Cable Press Down 3x8-10Close Grip Bench Press 3x8-10Skull Crushers 2x8-10Tricep machine of your choice 2x8-10Alternating Dumbbell Curl 3x8-10Straight Bar Curls 3x8-10Incline Dumbbell Curl 2x8-10Bicep machine of your choice 2x8-10
NutritionTraining DaysPT1-180g chicken, 150g white jasmine rice, 100g mixed vegetables, 2x 1000mg fish oil caps, 3x ZMA ALA + Berberine2.180g chicken breast, 180g Sweet potato, 150g mixed vegetables3.180g Porterhouse Steak OR 150gm Beef Mince, 100g white jasmine rice, 100g winter/green veg, 2x 1000mg fish oil caps, ALA + Berberine4.180g chicken breast, 100g winter/green veg, 1tbs natural peanut butter . 2x 1000mg fish oil caps, 5. 30g natural granola, 100g greek yogurt, 80g blueberries, 1 srvs Whey proteinNon Training Day1. 80g natural granola, 100g greek yogurt, 80g blueberries, 2 srvs WPI2. 185g Tin of Tuna in Olive Oil, 150g white jasmine rice3. 180g chicken breast, 150g winter/green veg, 1tbs natural peanut butter . 2x 1000mg fish oil caps, 4. 180g Porterhouse Steak, 150g winter/green veg, 2x 1000mg fish oil caps ALA + Berberine5. 6 Whole eggs, handful of spinach, cherry tomatoes, mushrooms. 3x ZMAMeasurementsLeft Quad 54.5 
56.5Right Quad 55 57Left Bicep 41.5 42Right Bicep 41 41.5Neck 40 41Chest 116 -Waist 94 
90.5
Because its mostly gland removal rather a large growth it makes sense. Saves about $800 an hour on hospital room and more on Anesthetist.
100% brother @ted123 I'd hate to get to comp time and it actually become visible when very lean. Apparently local is very common when its this size. Talking about a pea size.
Was a great one bro well done!
Thanks brother
Kicking goals & Kicking gyno to the curb for good!
EVO podcast is out now
Thought for the day is how grateful we should be for good Sushi in Australia. Not only is it easily found, its pretty consistent and inflation has barely touched it. 2016 $4.50 2026 $5. Everything has gotten smaller yet more expensive yet Sushi pricing has barely moved and stayed the same size.
Big Sushi fan here
Ultrasound booked for Saturday then in person consult Monday. Then hopefully can be done in a two week window. Likely not Gynomaxxing before hand I feel it could make surgery a bigger recovery process and more sensitivity in the glands I'm having removed.
Decided to have this done under local (awake)
Surgery is one of those things where some people see a need and some don't. Whilst not visible I know its there or limited by flare ups.
🏋Training Update
Good Shoulder session with my coach just now. Weights getting back to where they were.
I'll be using LL-37 and Klow in recovery and also some BPC-157 caps for Gut health if I'm given antibiotics. Obviously keeping Test,Mast and Primo in the mix as no point dropping them out for a few weeks then bringing back in again. I'll use low dose Anavar also for healing
There'll be some changes to my Nutrition around Carb timing and also total calories if needed.
🏋Weight 91.7
104/62
♥RHR
68
4.3
🗓Weekly🗓
🗓2mg Reta (Titrate) @IronHQ
🏋Training Plan🏋
♥Cardio
♥Stepper 45mins x 1
♥Assault Bike 10mins x 2
🏋Chest🏋
🏋Shoulders🏋
🏋Quads & Calves🏋
🏋Back & Hamstrings🏋
🏋Arms🏋
2900 Cals C:237 F:70 P:350
ALA + Berberine
2600 Cals C:150 F:99 P 283
🎖Legends🎖
@koba
@gar71
@roguepineapple
@Nasser1997o2
@Tomandjerry
@HarleyGuy
@Ohdamn
@ted123
@abolone
@SteveMobsterG
@Allupfromhere
@the_alcatraz
@VigorousSteve
@rizzlekdizzle
@Jenja
@Gooner_13
@Bigkev98
@fluffy_bunny
@Metal_Militia11
Kicking goals & Kicking gyno to the curb for good!
Love this bro!
Chicken Katsu is my favourite!
Great update @Fillo Calves ,I fully agree with the sushi theory mate, good and still cheap, we are very lucky
EVO podcast is out now
Thought for the day is how grateful we should be for good Sushi in Australia. Not only is it easily found, its pretty consistent and inflation has barely touched it. 2016 $4.50 2026 $5. Everything has gotten smaller yet more expensive yet Sushi pricing has barely moved and stayed the same size.
Big Sushi fan here
Ultrasound booked for Saturday then in person consult Monday. Then hopefully can be done in a two week window. Likely not Gynomaxxing before hand I feel it could make surgery a bigger recovery process and more sensitivity in the glands I'm having removed.
Decided to have this done under local (awake)
Surgery is one of those things where some people see a need and some don't. Whilst not visible I know its there or limited by flare ups.
🏋Training Update
Good Shoulder session with my coach just now. Weights getting back to where they were.
I'll be using LL-37 and Klow in recovery and also some BPC-157 caps for Gut health if I'm given antibiotics. Obviously keeping Test,Mast and Primo in the mix as no point dropping them out for a few weeks then bringing back in again. I'll use low dose Anavar also for healing
There'll be some changes to my Nutrition around Carb timing and also total calories if needed.
🏋Weight 91.7
104/62
♥RHR
68
4.3
🗓Weekly🗓
🗓2mg Reta (Titrate) @IronHQ
🏋Training Plan🏋
♥Cardio
♥Stepper 45mins x 1
♥Assault Bike 10mins x 2
🏋Chest🏋
🏋Shoulders🏋
🏋Quads & Calves🏋
🏋Back & Hamstrings🏋
🏋Arms🏋
2900 Cals C:237 F:70 P:350
ALA + Berberine
2600 Cals C:150 F:99 P 283
🎖Legends🎖
@koba
@gar71
@roguepineapple
@Nasser1997o2
@Tomandjerry
@HarleyGuy
@Ohdamn
@ted123
@abolone
@SteveMobsterG
@Allupfromhere
@the_alcatraz
@VigorousSteve
@rizzlekdizzle
@Jenja
@Gooner_13
@Bigkev98
@fluffy_bunny
@Metal_Militia11
it’s great seeing the training getting g back to normal, body feeing good, you’ll be absolutely primed to recover super quick after the surgery and then get back to smashing it
100% brother I've had bigger surgeries and been back in 3 weeks. This will be easy AFGreat update @Fillo Calves ,I fully agree with the sushi theory mate, good and still cheap, we are very lucky
100% brother I've had bigger surgeries and been back in 3 weeks. This will be easy AF
CHECK IN : 1st August SPONSORSPeptides: @IronHQThreema: NZJH7H3ATelegram: @ironcladlabs AAS/TRT: @PharmabolicsOzCHANGES & THOUGHTSCurrent particularsAge 37178cmBPBlood Glucose NUTRITION Calories: 2900 Protein: 350gm Carbohydrates: 237gm Fats: 70gmMorning first thingInCycle Support x 7 CapsNACNKCPCialis 10mg2iu GHAasTest E @PharmabolicsOzMast E @PharmabolicsOzPrimo E @PharmabolicsOzPreWorkout Shake30gm Whey50gm GlycoloadIntraworkoutEAAs25gm GlycoloadPost Workout Shake45gms Whey50gms Glycoload10g Creatine Monohydrate10g Glutamine3000mg Vit C - Calcium Ascorbate2x 1000iu Vit E caps2x 200mg R-ALA caps Night timeFish OilMagnesium Glycinate5HTPZMANebivololTelmisartan@RGSX Elite SleepGHK-CU 5mg2iu GH @IronHQIncline Dumbbell Press 3x8-10Flat Dumbbell Press 3x8-10Incline Barbell Press 3x8-10Arsenal Incline Chest Press 5x8-10 Pannata Fly 2x8-10Seated Dumbbell Shoulder Press 2x8-10Standing Military Barbell Press 3x8-10Panatta Shoulder Press 2x8-10Side Lateral Raises 2x8-10Rear Cable Flys 2x8-10 (hold for 2 seconds at top of movement)Barbell Shrugs 4x8-10Leg Extension 3x8-10 (Plate Loaded)Hack Squat 3x8-10Leg Press 2x8-10 (NOT the yellow one)Panatta Pendulum Squat 2x8-10Barbell Squats 2x8-10 Standing Calf Raise 3x8-10Lat Pull down 2x8-10Bent Over Barbell Row 3x8-10T-bar Rows 3x8-10Close Grip Cable Row 2x8-10One Arm Dumbbell Row 2x8-10Stiff Legged Deadlifts 3x8-10Seated Hamstring Curl 3x8-10Lying Leg Curl 2x8-10Cable Press Down 3x8-10Close Grip Bench Press 3x8-10Skull Crushers 2x8-10Tricep machine of your choice 2x8-10Alternating Dumbbell Curl 3x8-10Straight Bar Curls 3x8-10Incline Dumbbell Curl 2x8-10Bicep machine of your choice 2x8-10NutritionTraining DaysPT1-180g chicken, 150g white jasmine rice, 100g mixed vegetables, 2x 1000mg fish oil caps, 3x ZMA ALA + Berberine2.180g chicken breast, 180g Sweet potato, 150g mixed vegetables3.180g Porterhouse Steak OR 150gm Beef Mince, 100g white jasmine rice, 100g winter/green veg, 2x 1000mg fish oil caps, ALA + Berberine4.180g chicken breast, 100g winter/green veg, 1tbs natural peanut butter . 2x 1000mg fish oil caps, 5. 30g natural granola, 100g greek yogurt, 80g blueberries, 1 srvs Whey proteinNon Training Day1. 80g natural granola, 100g greek yogurt, 80g blueberries, 2 srvs WPI2. 185g Tin of Tuna in Olive Oil, 150g white jasmine rice3. 180g chicken breast, 150g winter/green veg, 1tbs natural peanut butter . 2x 1000mg fish oil caps, 4. 180g Porterhouse Steak, 150g winter/green veg, 2x 1000mg fish oil caps ALA + Berberine5. 6 Whole eggs, handful of spinach, cherry tomatoes, mushrooms. 3x ZMAMeasurementsLeft Quad 54.5 56.5Right Quad 55 57Left Bicep 41.5 42Right Bicep 41 41.5Neck 40 41Chest 116 -Waist 94 90.5
Hey @Fillo Calves your log is far from boring - full transparency with gyno surgery, great life insights with some great info, you love sushi …… you’re killing it brother, always showing up and getting it done, 3am starts we see you
Some Changes/Tips shareworthy.
Body Pillow - recently implemented this and its been a game changer suggested by my coach once I mentioned the impingement would alternate shoulders. Here's some AI explanation as to why it works
- **Proper Support**: Body pillows help maintain proper spinal alignment, which is crucial for bodybuilders who often experience strain on their neck and shoulders.
- **Pressure Relief**: They reduce pressure on the shoulders and neck, preventing discomfort that can arise from heavy lifting.
Apple Cider Vinegar - unpopular opinion to some. Three things I did to reduce my fasted BGL. Split my GH dose to am and pm, added berberine and increased ALA also Apple cider back in at night time just diluted with a Digestive Tea. All good to add things but the trouble with adding multiples at once is we miss what made the difference. After a few weeks of adding and subtracting. Splitting the GH dose and the Apple Cider Vinegar have been IMO the winners. I'd go as far as saying the vinegar made the biggest difference as I trialled the GH method for a couple weeks with no difference. Some agree, some won't but my BGL is back under 5 and never over 6 where it was before it so that's enough for me.
🏋Training Update
Standing Lateral Raise swapped to seated.
Coach tweaked my form abit to stop tennis elbow feeling. More of Jay Cutler style raise almost looks like a hybrid of a Lateral raise into an upright row. Taking abit to adjust my form but each rep I do correct form the muscle fatigue is intense.
Other than that no changes feel like my log is abit boring. But the boring shit consistently and with intensity works.
Surgeon Consult Monday Let's Go!!
🏋Weight 93.5
104/62
♥RHR
68
4.3
🗓Weekly🗓
🗓1mg Reta @IronHQ
🏋Training Plan🏋
♥Cardio
♥Stepper 45mins x 1
♥Assault Bike 10mins x 2
🏋Chest🏋
🏋Shoulders🏋
🏋Quads & Calves🏋
🏋Back & Hamstrings🏋
🏋Arms🏋
2900 Cals C:237 F:70 P:350
ALA + Berberine
2600 Cals C:150 F:99 P 283
🎖Legends🎖
@koba
@gar71
@roguepineapple
@Tomandjerry
@HarleyGuy
@Ohdamn
@ted123
@abolone
@SteveMobsterG
@Allupfromhere
@the_alcatraz
@VigorousSteve
@rizzlekdizzle
@Jenja
@Gooner_13
@Bigkev98
@fluffy_bunny
@Metal_Militia11
keep doing you legend
Some Changes/Tips shareworthy.
Body Pillow - recently implemented this and its been a game changer suggested by my coach once I mentioned the impingement would alternate shoulders. Here's some AI explanation as to why it works
- **Proper Support**: Body pillows help maintain proper spinal alignment, which is crucial for bodybuilders who often experience strain on their neck and shoulders.
- **Pressure Relief**: They reduce pressure on the shoulders and neck, preventing discomfort that can arise from heavy lifting.
Apple Cider Vinegar - unpopular opinion to some. Three things I did to reduce my fasted BGL. Split my GH dose to am and pm, added berberine and increased ALA also Apple cider back in at night time just diluted with a Digestive Tea. All good to add things but the trouble with adding multiples at once is we miss what made the difference. After a few weeks of adding and subtracting. Splitting the GH dose and the Apple Cider Vinegar have been IMO the winners. I'd go as far as saying the vinegar made the biggest difference as I trialled the GH method for a couple weeks with no difference. Some agree, some won't but my BGL is back under 5 and never over 6 where it was before it so that's enough for me.
🏋Training Update
Standing Lateral Raise swapped to seated.
Coach tweaked my form abit to stop tennis elbow feeling. More of Jay Cutler style raise almost looks like a hybrid of a Lateral raise into an upright row. Taking abit to adjust my form but each rep I do correct form the muscle fatigue is intense.
Other than that no changes feel like my log is abit boring. But the boring shit consistently and with intensity works.
Surgeon Consult Monday Let's Go!!
🏋Weight 93.5
104/62
♥RHR
68
4.3
🗓Weekly🗓
🗓1mg Reta @IronHQ
🏋Training Plan🏋
♥Cardio
♥Stepper 45mins x 1
♥Assault Bike 10mins x 2
🏋Chest🏋
🏋Shoulders🏋
🏋Quads & Calves🏋
🏋Back & Hamstrings🏋
🏋Arms🏋
2900 Cals C:237 F:70 P:350
ALA + Berberine
2600 Cals C:150 F:99 P 283
🎖Legends🎖
@koba
@gar71
@roguepineapple
@Tomandjerry
@HarleyGuy
@Ohdamn
@ted123
@abolone
@SteveMobsterG
@Allupfromhere
@the_alcatraz
@VigorousSteve
@rizzlekdizzle
@Jenja
@Gooner_13
@Bigkev98
@fluffy_bunny
@Metal_Militia11
Thanks brotherHey @Fillo Calves your log is far from boring - full transparency with gyno surgery, great life insights with some great info, you love sushi …… you’re killing it brother, always showing up and getting it done, 3am starts we see you
Thank you brother @ted123Great update mate. The body pillow tip is a good reminder that sometimes simple recovery changes can make a huge difference.
Nice to hear the BGL is back where you want it and the training adjustments are helping you get more out of the movement while reducing elbow irritation. There is nothing boring about your log & seeing the basics executed consistently. Good luck with the surgeon consult on Monday brother.
Right!? Thing is I'd return for maintenance anyway. Now I'm looking for another
hard gym day bro
Some Changes/Tips shareworthy.
Body Pillow - recently implemented this and its been a game changer suggested by my coach once I mentioned the impingement would alternate shoulders. Here's some AI explanation as to why it works
- **Proper Support**: Body pillows help maintain proper spinal alignment, which is crucial for bodybuilders who often experience strain on their neck and shoulders.
- **Pressure Relief**: They reduce pressure on the shoulders and neck, preventing discomfort that can arise from heavy lifting.
Apple Cider Vinegar - unpopular opinion to some. Three things I did to reduce my fasted BGL. Split my GH dose to am and pm, added berberine and increased ALA also Apple cider back in at night time just diluted with a Digestive Tea. All good to add things but the trouble with adding multiples at once is we miss what made the difference. After a few weeks of adding and subtracting. Splitting the GH dose and the Apple Cider Vinegar have been IMO the winners. I'd go as far as saying the vinegar made the biggest difference as I trialled the GH method for a couple weeks with no difference. Some agree, some won't but my BGL is back under 5 and never over 6 where it was before it so that's enough for me.
🏋Training Update
Standing Lateral Raise swapped to seated.
Coach tweaked my form abit to stop tennis elbow feeling. More of Jay Cutler style raise almost looks like a hybrid of a Lateral raise into an upright row. Taking abit to adjust my form but each rep I do correct form the muscle fatigue is intense.
Other than that no changes feel like my log is abit boring. But the boring shit consistently and with intensity works.
Surgeon Consult Monday Let's Go!!
🏋Weight 93.5
104/62
♥RHR
68
4.3
🗓Weekly🗓
🗓1mg Reta @IronHQ
🏋Training Plan🏋
♥Cardio
♥Stepper 45mins x 1
♥Assault Bike 10mins x 2
🏋Chest🏋
🏋Shoulders🏋
🏋Quads & Calves🏋
🏋Back & Hamstrings🏋
🏋Arms🏋
2900 Cals C:237 F:70 P:350
ALA + Berberine
2600 Cals C:150 F:99 P 283
🎖Legends🎖
@koba
@gar71
@roguepineapple
@Tomandjerry
@HarleyGuy
@Ohdamn
@ted123
@abolone
@SteveMobsterG
@Allupfromhere
@the_alcatraz
@VigorousSteve
@rizzlekdizzle
@Jenja
@Gooner_13
@Bigkev98
@fluffy_bunny
@Metal_Militia11
CHECK IN : 3rd August SPONSORSPeptides: @IronHQThreema: NZJH7H3ATelegram: @ironcladlabs AAS/TRT: @PharmabolicsOz 
Threema: 58933US9GYNO SURGERY UPDATECHANGES & THOUGHTSFood: Calories will decrease around the Training window primarily by changing the Pre and Post workout shakes.Current particularsAge 37178cmBPBlood Glucose NUTRITION Calories: 2900 Protein: 350gm Carbohydrates: 237gm Fats: 70gmMorning first thingInCycle Support x 7 CapsCialis 10mg2iu GHAasTest E @PharmabolicsOz Mast E @PharmabolicsOz Primo E @PharmabolicsOz PreWorkout Shake30gm Whey50gm GlycoloadIntraworkoutEAAs25gm GlycoloadPost Workout Shake45gms Whey50gms Glycoload10g Creatine Monohydrate10g Glutamine3000mg Vit C - Calcium Ascorbate2x 1000iu Vit E caps2x 200mg R-ALA caps Night timeFish OilMagnesium Glycinate5HTPNebivololTelmisartan@RGSX Elite SleepGHK-CU 5mg2iu GH @IronHQIncline Dumbbell Press 3x8-10Flat Dumbbell Press 3x8-10Incline Barbell Press 3x8-10Arsenal Incline Chest Press 5x8-10 Pannata Fly 2x8-10Seated Dumbbell Shoulder Press 2x8-10Standing Military Barbell Press 3x8-10Panatta Shoulder Press 2x8-10Side Lateral Raises 2x8-10Rear Cable Flys 2x8-10 (hold for 2 seconds at top of movement)Barbell Shrugs 4x8-10Leg Extension 3x8-10 (Plate Loaded)Hack Squat 3x8-10Leg Press 2x8-10 (NOT the yellow one)Panatta Pendulum Squat 2x8-10Barbell Squats 2x8-10 Standing Calf Raise 3x8-10Lat Pull down 2x8-10Bent Over Barbell Row 3x8-10T-bar Rows 3x8-10Close Grip Cable Row 2x8-10One Arm Dumbbell Row 2x8-10Stiff Legged Deadlifts 3x8-10Seated Hamstring Curl 3x8-10Lying Leg Curl 2x8-10Cable Press Down 3x8-10Close Grip Bench Press 3x8-10Skull Crushers 2x8-10Tricep machine of your choice 2x8-10Alternating Dumbbell Curl 3x8-10Straight Bar Curls 3x8-10Incline Dumbbell Curl 2x8-10Bicep machine of your choice 2x8-10NutritionTraining DaysPT1-180g chicken, 150g white jasmine rice, 100g mixed vegetables, 2x 1000mg fish oil caps, 3x ZMA ALA + Berberine2.180g chicken breast, 180g Sweet potato, 150g mixed vegetables3.180g Porterhouse Steak OR 150gm Beef Mince, 100g white jasmine rice, 100g winter/green veg, 2x 1000mg fish oil caps, ALA + Berberine4.180g chicken breast, 100g winter/green veg, 1tbs natural peanut butter . 2x 1000mg fish oil caps, 5. 30g natural granola, 100g greek yogurt, 80g blueberries, 1 srvs Whey proteinNon Training Day1. 80g natural granola, 100g greek yogurt, 80g blueberries, 2 srvs WPI2. 185g Tin of Tuna in Olive Oil, 150g white jasmine rice3. 180g chicken breast, 150g winter/green veg, 1tbs natural peanut butter . 2x 1000mg fish oil caps, 4. 180g Porterhouse Steak, 150g winter/green veg, 2x 1000mg fish oil caps ALA + Berberine5. 6 Whole eggs, handful of spinach, cherry tomatoes, mushrooms. 3x ZMAMeasurementsLeft Quad 54.5 56.5Right Quad 55 57Left Bicep 41.5 42Right Bicep 41 41.5Neck 40 41Chest 116 -Waist 94 90.5
Thank you brother @roguepineapple just trying to share anytime I find something that works and I think can benefit othersBro! I love the uniqueness you bring to your log with all your little tidbits lol. From kimchi, to apple cider vinegar etc. you definitely deliver a high standard as a logger
100% bro
Great update @Fillo Calves, exciting times with the surgery around the corner, keep pushing for 2 weeks then recover and smash it
Ultrasound done Saturday morning.
F2F Surgeon Consult today went very well.
Surgery happening in 2 weeks, just some bloods to be done this week and list my supps for the Surgeon. Need to drop out a couple until Surgery to minimise chance of needing drains. Its crazy that the Pea sized lump in my left was actually smaller than the unnoticed mass in my left one.
He said I'm already lean so its straightforward and gland will be removed easily. I'm not going to blast beforehand I'll just keep the low doses I'm on now throughout. Bit of a Health Phase not that I'm running a lot anyway.
Recovery stack will include:
Klow
LL-37
GH
BPC-157 Caps if Antibiotics used.
Anavar
After seeing the before and after photos of his patients I've realised there's more types of Gyno than I'd realised. Its not just a lump behind the nipple or pointy nips and man titties. Some of his patients looked like they had rounded pecs but then the after photos showed how much of it was Gyno.
Going into at the exact right time as I'm buzzing in training so no momentum will be lost I'll be back in the Gym even more driven.
🏋Training Update
Will smash out the next 2 weeks and then use the surgery downtime like a deload and focus on recovery. Chiro, Massages and Cardio but the Surgeon said he'll want me back training quickly. There's 4 (weekly) follow ups with him for lymphatic massages and drainage if needed.
🏋Weight 93.5
104/62
♥RHR
64
4.5
🗓Weekly🗓
🗓1mg Reta @IronHQ
🏋Training Plan🏋
♥Cardio
♥Stepper 45mins x 1
♥Assault Bike 10mins x 2
🏋Chest🏋
🏋Shoulders🏋
🏋Quads & Calves🏋
🏋Back & Hamstrings🏋
🏋Arms🏋
2900 Cals C:237 F:70 P:350
ALA + Berberine
2600 Cals C:150 F:99 P 283
🎖Legends🎖
@koba
@gar71
@roguepineapple
@Tomandjerry
@HarleyGuy
@Ohdamn
@ted123
@abolone
@SteveMobsterG
@Allupfromhere
@the_alcatraz
@VigorousSteve
@rizzlekdizzle
@Jenja
@Gooner_13
@Bigkev98
@fluffy_bunny
@Metal_Militia11
Can't wait brother I'd have it done today if I could!Great update @Fillo Calves, exciting times with the surgery around the corner, keep pushing for 2 weeks then recover and smash it
Ultrasound done Saturday morning.
F2F Surgeon Consult today went very well.
Surgery happening in 2 weeks, just some bloods to be done this week and list my supps for the Surgeon. Need to drop out a couple until Surgery to minimise chance of needing drains. Its crazy that the Pea sized lump in my left was actually smaller than the unnoticed mass in my left one.
He said I'm already lean so its straightforward and gland will be removed easily. I'm not going to blast beforehand I'll just keep the low doses I'm on now throughout. Bit of a Health Phase not that I'm running a lot anyway.
Recovery stack will include:
Klow
LL-37
GH
BPC-157 Caps if Antibiotics used.
Anavar
After seeing the before and after photos of his patients I've realised there's more types of Gyno than I'd realised. Its not just a lump behind the nipple or pointy nips and man titties. Some of his patients looked like they had rounded pecs but then the after photos showed how much of it was Gyno.
Going into at the exact right time as I'm buzzing in training so no momentum will be lost I'll be back in the Gym even more driven.
🏋Training Update
Will smash out the next 2 weeks and then use the surgery downtime like a deload and focus on recovery. Chiro, Massages and Cardio but the Surgeon said he'll want me back training quickly. There's 4 (weekly) follow ups with him for lymphatic massages and drainage if needed.
🏋Weight 93.5
104/62
♥RHR
64
4.5
🗓Weekly🗓
🗓1mg Reta @IronHQ
🏋Training Plan🏋
♥Cardio
♥Stepper 45mins x 1
♥Assault Bike 10mins x 2
🏋Chest🏋
🏋Shoulders🏋
🏋Quads & Calves🏋
🏋Back & Hamstrings🏋
🏋Arms🏋
2900 Cals C:237 F:70 P:350
ALA + Berberine
2600 Cals C:150 F:99 P 283
🎖Legends🎖
@koba
@gar71
@roguepineapple
@Tomandjerry
@HarleyGuy
@Ohdamn
@ted123
@abolone
@SteveMobsterG
@Allupfromhere
@the_alcatraz
@VigorousSteve
@rizzlekdizzle
@Jenja
@Gooner_13
@Bigkev98
@fluffy_bunny
@Metal_Militia11
CHECK IN : 8th August SPONSORSPeptides: @IronHQThreema: NZJH7H3ATelegram: @ironcladlabs AAS/TRT: @PharmabolicsOz Threema: 58933US9GYNO SURGERY UPDATE
Just over a week away from Gyno Gono surgery. Bit of back and forth with referrals and reports but the Surgeon and his Receptionist have taken care of it all. No rest days this week. Training every session as hard as I can knowing i won't be able to go as hard for a few weeks. Extra sessions in with my coach this week also.Big credit again to @Nasser1997o2 for how he logged his journey definitely set me in motion to bring surgery forward. Any questions now or after send it through and I'll answer as best as I can.CHANGES & THOUGHTS
Not a lot to report just ticking off the list leading up to it. Possible Job role change which could see me get off rotating shifts. Will be a game changer for my recovery. Less money and but shorter shifts and stable hours. More family time and better results.I'll get some new measurements up in next couple days. And try for some photos too. New gym doesn't have a posing room so.I've been a bit slack on that but we are defintely deep in a growth phase. Grateful my coach gave me 2 options. 1. Being compete early this year in MP or 2. dedicate 18 months to build and go for Classic.Cycle Support recommendations needed. Food: Calories will decrease around the Training window primarily by changing the Pre and Post workout shakes.Current particularsAge 37178cmBPBlood Glucose NUTRITION Calories: 2900 Protein: 350gm Carbohydrates: 237gm Fats: 70gmMorning first thingInCycle Support x 7 CapsCialis 10mg2iu GH (Pulled till after Surgery)AasTest E @PharmabolicsOzMast E @PharmabolicsOzPrimo E @PharmabolicsOzPreWorkout Shake30gm Whey50gm GlycoloadIntraworkoutEAAs25gm GlycoloadPost Workout Shake45gms Whey50gms Glycoload10g Creatine Monohydrate10g Glutamine3000mg Vit C - Calcium Ascorbate2x 1000iu Vit E caps2x 200mg R-ALA caps Night timeFish OilMagnesium Glycinate5HTPNebivololTelmisartan@RGSX Elite SleepGHK-CU 5mg (Pulled till after Surgery)2iu GH @IronHQ (Pulled till after Surgery)Incline Dumbbell Press 3x8-10Flat Dumbbell Press 3x8-10Incline Barbell Press 3x8-10Arsenal Incline Chest Press 5x8-10 Pannata Fly 2x8-10Seated Dumbbell Shoulder Press 2x8-10Standing Military Barbell Press 3x8-10Panatta Shoulder Press 2x8-10Side Lateral Raises 2x8-10Rear Cable Flys 2x8-10 (hold for 2 seconds at top of movement)Barbell Shrugs 4x8-10Leg Extension 3x8-10 (Plate Loaded)Hack Squat 3x8-10Leg Press 2x8-10 (NOT the yellow one)Panatta Pendulum Squat 2x8-10Barbell Squats 2x8-10 Standing Calf Raise 3x8-10Lat Pull down 2x8-10Bent Over Barbell Row 3x8-10T-bar Rows 3x8-10Close Grip Cable Row 2x8-10One Arm Dumbbell Row 2x8-10Stiff Legged Deadlifts 3x8-10Seated Hamstring Curl 3x8-10Lying Leg Curl 2x8-10Cable Press Down 3x8-10Close Grip Bench Press 3x8-10Skull Crushers 2x8-10Tricep machine of your choice 2x8-10Alternating Dumbbell Curl 3x8-10Straight Bar Curls 3x8-10Incline Dumbbell Curl 2x8-10Bicep machine of your choice 2x8-10NutritionTraining DaysPT1-180g chicken, 150g white jasmine rice, 100g mixed vegetables, 2x 1000mg fish oil caps, 3x ZMA ALA + Berberine2.180g chicken breast, 180g Sweet potato, 150g mixed vegetables3.180g Porterhouse Steak OR 150gm Beef Mince, 100g white jasmine rice, 100g winter/green veg, 2x 1000mg fish oil caps, ALA + Berberine4.180g chicken breast, 100g winter/green veg, 1tbs natural peanut butter . 2x 1000mg fish oil caps, 5. 30g natural granola, 100g greek yogurt, 80g blueberries, 1 srvs Whey proteinNon Training Day1. 80g natural granola, 100g greek yogurt, 80g blueberries, 2 srvs WPI2. 185g Tin of Tuna in Olive Oil, 150g white jasmine rice3. 180g chicken breast, 150g winter/green veg, 1tbs natural peanut butter . 2x 1000mg fish oil caps, 4. 180g Porterhouse Steak, 150g winter/green veg, 2x 1000mg fish oil caps ALA + Berberine5. 6 Whole eggs, handful of spinach, cherry tomatoes, mushrooms. 3x ZMAMeasurementsLeft Quad 54.5 56.5Right Quad 55 57Left Bicep 41.5 42Right Bicep 41 41.5Neck 40 41Chest 116 -Waist 94 90.5
@Jardy1 @Ace♥️ sorry brothers have just updated my tag list. Team @PharmabolicsOz
Recovery stack will include:
Klow
LL-37
GH
BPC-157 Caps if Antibiotics used.
Anavar
No big changes. They'll come in the recovery stage. While training intensity is abit lower well decrease food around the training window. Great headspace and ready AF for surgery and only wish I'd done it sooner.
No brainer isn't it.
Big shoes to fill after using @RGSX for so long. I'd say @Driven Nutrition is the standout.
🏋Training Update
Will smash out the next week and then use the surgery downtime like a deload and focus on recovery. Chiro and Massage this week.
I'll still be at the Gym daily during recovery. Even just for some Incline treadmill. My habits won't change only my training.
That 3am Alarm will still be there
🏋Weight 92.8
104/62
♥RHR
63
4.5
🗓Weekly🗓
🗓1mg Reta @IronHQ
🏋Training Plan🏋
♥Cardio
♥Stepper 45mins x 1
♥Assault Bike 10mins x 2
🏋Chest🏋
🏋Shoulders🏋
🏋Quads & Calves🏋
🏋Back & Hamstrings🏋
🏋Arms🏋
2900 Cals C:237 F:70 P:350
ALA + Berberine
2600 Cals C:150 F:99 P 283
🎖Legends🎖
@koba
@gar71
@roguepineapple
@Tomandjerry
@HarleyGuy
@Ohdamn
@ted123
@abolone
@SteveMobsterG
@Allupfromhere
@the_alcatraz
@VigorousSteve
@rizzlekdizzle
@Jenja
@Gooner_13
@Bigkev98
@fluffy bunny
@Metal_Militia11
hell yeah brother
Recovery stack will include:
Klow
LL-37
GH
BPC-157 Caps if Antibiotics used.
Anavar
No big changes. They'll come in the recovery stage. While training intensity is abit lower well decrease food around the training window. Great headspace and ready AF for surgery and only wish I'd done it sooner.
No brainer isn't it.
Big shoes to fill after using @RGSX for so long. I'd say @Driven Nutrition is the standout.
🏋Training Update
Will smash out the next week and then use the surgery downtime like a deload and focus on recovery. Chiro and Massage this week.
I'll still be at the Gym daily during recovery. Even just for some Incline treadmill. My habits won't change only my training.
That 3am Alarm will still be there
🏋Weight 92.8
104/62
♥RHR
63
4.5
🗓Weekly🗓
🗓1mg Reta @IronHQ
🏋Training Plan🏋
♥Cardio
♥Stepper 45mins x 1
♥Assault Bike 10mins x 2
🏋Chest🏋
🏋Shoulders🏋
🏋Quads & Calves🏋
🏋Back & Hamstrings🏋
🏋Arms🏋
2900 Cals C:237 F:70 P:350
ALA + Berberine
2600 Cals C:150 F:99 P 283
🎖Legends🎖
@koba
@gar71
@roguepineapple
@Tomandjerry
@HarleyGuy
@Ohdamn
@ted123
@abolone
@SteveMobsterG
@Allupfromhere
@the_alcatraz
@VigorousSteve
@rizzlekdizzle
@Jenja
@Gooner_13
@Bigkev98
@fluffy bunny
@Metal_Militia11
Recovery stack will include:
Klow
LL-37
GH
BPC-157 Caps if Antibiotics used.
Anavar
No big changes. They'll come in the recovery stage. While training intensity is abit lower well decrease food around the training window. Great headspace and ready AF for surgery and only wish I'd done it sooner.
No brainer isn't it.
Big shoes to fill after using @RGSX for so long. I'd say @Driven Nutrition is the standout.
🏋Training Update
Will smash out the next week and then use the surgery downtime like a deload and focus on recovery. Chiro and Massage this week.
I'll still be at the Gym daily during recovery. Even just for some Incline treadmill. My habits won't change only my training.
That 3am Alarm will still be there
🏋Weight 92.8
104/62
♥RHR
63
4.5
🗓Weekly🗓
🗓1mg Reta @IronHQ
🏋Training Plan🏋
♥Cardio
♥Stepper 45mins x 1
♥Assault Bike 10mins x 2
🏋Chest🏋
🏋Shoulders🏋
🏋Quads & Calves🏋
🏋Back & Hamstrings🏋
🏋Arms🏋
2900 Cals C:237 F:70 P:350
ALA + Berberine
2600 Cals C:150 F:99 P 283
🎖Legends🎖
@koba
@gar71
@roguepineapple
@Tomandjerry
@HarleyGuy
@Ohdamn
@ted123
@abolone
@SteveMobsterG
@Allupfromhere
@the_alcatraz
@VigorousSteve
@rizzlekdizzle
@Jenja
@Gooner_13
@Bigkev98
@fluffy bunny
@Metal_Militia11
100% on all you mentioned brother.Another good update brother @Fillo Calves. I like your approach of pushing hard before surgery, knowing you won't be able to train or go as hard for a while. The shift change sounds like a massive win for you. More consistent hours will help recovery, training and family life too.
100% on all you mentioned brother.
Hopefully the company agree with my reasoning and agree to the transition onto the project.
Hope your weekend has been great and ready to win again next week
big volume legend
Recovery stack will include:
Klow
LL-37
GH
BPC-157 Caps if Antibiotics used.
Anavar
No big changes. They'll come in the recovery stage. While training intensity is abit lower well decrease food around the training window. Great headspace and ready AF for surgery and only wish I'd done it sooner.
No brainer isn't it.
Big shoes to fill after using @RGSX for so long. I'd say @Driven Nutrition is the standout.
🏋Training Update
Will smash out the next week and then use the surgery downtime like a deload and focus on recovery. Chiro and Massage this week.
I'll still be at the Gym daily during recovery. Even just for some Incline treadmill. My habits won't change only my training.
That 3am Alarm will still be there
🏋Weight 92.8
104/62
♥RHR
63
4.5
🗓Weekly🗓
🗓1mg Reta @IronHQ
🏋Training Plan🏋
♥Cardio
♥Stepper 45mins x 1
♥Assault Bike 10mins x 2
🏋Chest🏋
🏋Shoulders🏋
🏋Quads & Calves🏋
🏋Back & Hamstrings🏋
🏋Arms🏋
2900 Cals C:237 F:70 P:350
ALA + Berberine
2600 Cals C:150 F:99 P 283
🎖Legends🎖
@koba
@gar71
@roguepineapple
@Tomandjerry
@HarleyGuy
@Ohdamn
@ted123
@abolone
@SteveMobsterG
@Allupfromhere
@the_alcatraz
@VigorousSteve
@rizzlekdizzle
@Jenja
@Gooner_13
@Bigkev98
@fluffy bunny
@Metal_Militia11
good luck w it all brother!
Thanks brother! Can't wait for it.
Another outstanding log entry as usual brother!
Recovery stack will include:
Klow
LL-37
GH
BPC-157 Caps if Antibiotics used.
Anavar
No big changes. They'll come in the recovery stage. While training intensity is abit lower well decrease food around the training window. Great headspace and ready AF for surgery and only wish I'd done it sooner.
No brainer isn't it.
Big shoes to fill after using @RGSX for so long. I'd say @Driven Nutrition is the standout.
🏋Training Update
Will smash out the next week and then use the surgery downtime like a deload and focus on recovery. Chiro and Massage this week.
I'll still be at the Gym daily during recovery. Even just for some Incline treadmill. My habits won't change only my training.
That 3am Alarm will still be there
🏋Weight 92.8
104/62
♥RHR
63
4.5
🗓Weekly🗓
🗓1mg Reta @IronHQ
🏋Training Plan🏋
♥Cardio
♥Stepper 45mins x 1
♥Assault Bike 10mins x 2
🏋Chest🏋
🏋Shoulders🏋
🏋Quads & Calves🏋
🏋Back & Hamstrings🏋
🏋Arms🏋
2900 Cals C:237 F:70 P:350
ALA + Berberine
2600 Cals C:150 F:99 P 283
🎖Legends🎖
@koba
@gar71
@roguepineapple
@Tomandjerry
@HarleyGuy
@Ohdamn
@ted123
@abolone
@SteveMobsterG
@Allupfromhere
@the_alcatraz
@VigorousSteve
@rizzlekdizzle
@Jenja
@Gooner_13
@Bigkev98
@fluffy bunny
@Metal_Militia11
Would be awesome to get off the nightshift for you! Over 26 years of them for me, makes me sick to my stomach just thinking about how I did it.
Thanks brother!Another outstanding log entry as usual brother!
This gyno surgery is going to be a blessing for your muscle growth brother
CHECK IN : 11th August SPONSORSPeptides: @IronHQThreema: NZJH7H3ATelegram: @ironcladlabs AAS/TRT: @PharmabolicsOzThreema: 58933US9GYNO SURGERY UPDATE
Podcast recs needed.CHANGES & THOUGHTSLikely starting new training block straight after the recovery stage and bringing food up.Hopefully some news around the new project role at work this week. The change would help immensely in training, recovery and nutrition adherence.
Welcome the new brothers to @PharmabolicsOz Food: Calories will decrease around the Training window primarily by changing the Pre and Post workout shakes.Current particularsAge 37178cmBPBlood Glucose NUTRITION Calories: 2900 Protein: 350gm Carbohydrates: 237gm Fats: 70gmMorning first thingInCycle Support x 7 CapsCialis 10mg2iu GH (Pulled till after Surgery)AasTest E @PharmabolicsOzMast E @PharmabolicsOzPrimo E @PharmabolicsOzPreWorkout Shake30gm Whey50gm GlycoloadIntraworkoutEAAs25gm GlycoloadPost Workout Shake45gms Whey50gms Glycoload10g Creatine Monohydrate10g Glutamine3000mg Vit C - Calcium Ascorbate2x 1000iu Vit E caps2x 200mg R-ALA caps Night timeFish OilMagnesium Glycinate5HTPNebivololTelmisartan@RGSX Elite SleepGHK-CU 5mg (Pulled till after Surgery)2iu GH @IronHQ (Pulled till after Surgery)Incline Dumbbell Press 3x8-10Flat Dumbbell Press 3x8-10Incline Barbell Press 3x8-10Arsenal Incline Chest Press 5x8-10 Pannata Fly 2x8-10Seated Dumbbell Shoulder Press 2x8-10Standing Military Barbell Press 3x8-10Panatta Shoulder Press 2x8-10Side Lateral Raises 2x8-10Rear Cable Flys 2x8-10 (hold for 2 seconds at top of movement)Barbell Shrugs 4x8-10Leg Extension 3x8-10 (Plate Loaded)Hack Squat 3x8-10Leg Press 2x8-10 (NOT the yellow one)Panatta Pendulum Squat 2x8-10Barbell Squats 2x8-10 Standing Calf Raise 3x8-10Lat Pull down 2x8-10Bent Over Barbell Row 3x8-10T-bar Rows 3x8-10Close Grip Cable Row 2x8-10One Arm Dumbbell Row 2x8-10Stiff Legged Deadlifts 3x8-10Seated Hamstring Curl 3x8-10Lying Leg Curl 2x8-10Cable Press Down 3x8-10Close Grip Bench Press 3x8-10Skull Crushers 2x8-10Tricep machine of your choice 2x8-10Alternating Dumbbell Curl 3x8-10Straight Bar Curls 3x8-10Incline Dumbbell Curl 2x8-10Bicep machine of your choice 2x8-10NutritionTraining DaysPT1-180g chicken, 150g white jasmine rice, 100g mixed vegetables, 2x 1000mg fish oil caps, 3x ZMA ALA + Berberine2.180g chicken breast, 180g Sweet potato, 150g mixed vegetables3.180g Porterhouse Steak OR 150gm Beef Mince, 100g white jasmine rice, 100g winter/green veg, 2x 1000mg fish oil caps, ALA + Berberine4.180g chicken breast, 100g winter/green veg, 1tbs natural peanut butter . 2x 1000mg fish oil caps, 5. 30g natural granola, 100g greek yogurt, 80g blueberries, 1 srvs Whey proteinNon Training Day1. 80g natural granola, 100g greek yogurt, 80g blueberries, 2 srvs WPI2. 185g Tin of Tuna in Olive Oil, 150g white jasmine rice3. 180g chicken breast, 150g winter/green veg, 1tbs natural peanut butter . 2x 1000mg fish oil caps, 4. 180g Porterhouse Steak, 150g winter/green veg, 2x 1000mg fish oil caps ALA + Berberine5. 6 Whole eggs, handful of spinach, cherry tomatoes, mushrooms. 3x ZMAMeasurementsLeft Quad 54.5 56.5Right Quad 55 57Left Bicep 41.5 42Right Bicep 41 41.5Neck 40 41Chest 116 -Waist 94 90.5
Bro! Could listen to some smutty audio books while getting your surgery done.
Doing the surgery under local anaesthetic next week so hoping to at least be allowed to use headphones. Just like going to the Dentist right!?
Took the week off work after surgery. Giving me 10 days between surgery and returning to work. Best not to risk anything and focus on recovery and getting back to straps in the Gym.
No rest days this week. Training every session as hard as I can knowing i won't be able to go as hard for a few weeks. Extra sessions in with my coach this week also.
Recovery stack ready and will include:
Klow
LL-37
GH
BPC-157 Caps if Antibiotics used.
Anavar
@Jardy1
@ace❤
@jJTripper
🏋Training Update
Have one more training day of each muscle group before surgery and making sure every session counts.
I'll still be at the Gym daily during recovery. Even just for some Incline treadmill. My habits won't change only my training.
That 3am Alarm will still be there
🏋Weight 92.8
104/62
♥RHR
63
4.5
🗓Weekly🗓
🗓1mg Reta @IronHQ
🏋Training Plan🏋
♥Cardio
♥Stepper 45mins x 1
♥Assault Bike 10mins x 2
🏋Chest🏋
🏋Shoulders🏋
🏋Quads & Calves🏋
🏋Back & Hamstrings🏋
🏋Arms🏋
2900 Cals C:237 F:70 P:350
ALA + Berberine
2600 Cals C:150 F:99 P 283
🎖Legends🎖
@koba
@gar71
@roguepineapple
@Tomandjerry
@HarleyGuy
@Ohdamn
@ted123
@abolone
@SteveMobsterG
@Allupfromhere
@the_alcatraz
@VigorousSteve
@rizzlekdizzle
@Jenja
@Gooner_13
@Bigkev98
@fluffy_bunny
@Metal_Militia11
@Jardy1
@ace❤
dyamn sweet td bro team @IronHQ is growing
Doing the surgery under local anaesthetic next week so hoping to at least be allowed to use headphones. Just like going to the Dentist right!?
Took the week off work after surgery. Giving me 10 days between surgery and returning to work. Best not to risk anything and focus on recovery and getting back to straps in the Gym.
No rest days this week. Training every session as hard as I can knowing i won't be able to go as hard for a few weeks. Extra sessions in with my coach this week also.
Recovery stack ready and will include:
Klow
LL-37
GH
BPC-157 Caps if Antibiotics used.
Anavar
@Jardy1
@ace❤
@jJTripper
🏋Training Update
Have one more training day of each muscle group before surgery and making sure every session counts.
I'll still be at the Gym daily during recovery. Even just for some Incline treadmill. My habits won't change only my training.
That 3am Alarm will still be there
🏋Weight 92.8
104/62
♥RHR
63
4.5
🗓Weekly🗓
🗓1mg Reta @IronHQ
🏋Training Plan🏋
♥Cardio
♥Stepper 45mins x 1
♥Assault Bike 10mins x 2
🏋Chest🏋
🏋Shoulders🏋
🏋Quads & Calves🏋
🏋Back & Hamstrings🏋
🏋Arms🏋
2900 Cals C:237 F:70 P:350
ALA + Berberine
2600 Cals C:150 F:99 P 283
🎖Legends🎖
@koba
@gar71
@roguepineapple
@Tomandjerry
@HarleyGuy
@Ohdamn
@ted123
@abolone
@SteveMobsterG
@Allupfromhere
@the_alcatraz
@VigorousSteve
@rizzlekdizzle
@Jenja
@Gooner_13
@Bigkev98
@fluffy_bunny
@Metal_Militia11
@Jardy1
@ace❤
Doing the surgery under local anaesthetic next week so hoping to at least be allowed to use headphones. Just like going to the Dentist right!?
Took the week off work after surgery. Giving me 10 days between surgery and returning to work. Best not to risk anything and focus on recovery and getting back to straps in the Gym.
No rest days this week. Training every session as hard as I can knowing i won't be able to go as hard for a few weeks. Extra sessions in with my coach this week also.
Recovery stack ready and will include:
Klow
LL-37
GH
BPC-157 Caps if Antibiotics used.
Anavar
@Jardy1
@ace❤
@jJTripper
🏋Training Update
Have one more training day of each muscle group before surgery and making sure every session counts.
I'll still be at the Gym daily during recovery. Even just for some Incline treadmill. My habits won't change only my training.
That 3am Alarm will still be there
🏋Weight 92.8
104/62
♥RHR
63
4.5
🗓Weekly🗓
🗓1mg Reta @IronHQ
🏋Training Plan🏋
♥Cardio
♥Stepper 45mins x 1
♥Assault Bike 10mins x 2
🏋Chest🏋
🏋Shoulders🏋
🏋Quads & Calves🏋
🏋Back & Hamstrings🏋
🏋Arms🏋
2900 Cals C:237 F:70 P:350
ALA + Berberine
2600 Cals C:150 F:99 P 283
🎖Legends🎖
@koba
@gar71
@roguepineapple
@Tomandjerry
@HarleyGuy
@Ohdamn
@ted123
@abolone
@SteveMobsterG
@Allupfromhere
@the_alcatraz
@VigorousSteve
@rizzlekdizzle
@Jenja
@Gooner_13
@Bigkev98
@fluffy_bunny
@Metal_Militia11
@Jardy1
@ace❤
Doing the surgery under local anaesthetic next week so hoping to at least be allowed to use headphones. Just like going to the Dentist right!?
Took the week off work after surgery. Giving me 10 days between surgery and returning to work. Best not to risk anything and focus on recovery and getting back to straps in the Gym.
No rest days this week. Training every session as hard as I can knowing i won't be able to go as hard for a few weeks. Extra sessions in with my coach this week also.
Recovery stack ready and will include:
Klow
LL-37
GH
BPC-157 Caps if Antibiotics used.
Anavar
@Jardy1
@ace❤
@jJTripper
🏋Training Update
Have one more training day of each muscle group before surgery and making sure every session counts.
I'll still be at the Gym daily during recovery. Even just for some Incline treadmill. My habits won't change only my training.
That 3am Alarm will still be there
🏋Weight 92.8
104/62
♥RHR
63
4.5
🗓Weekly🗓
🗓1mg Reta @IronHQ
🏋Training Plan🏋
♥Cardio
♥Stepper 45mins x 1
♥Assault Bike 10mins x 2
🏋Chest🏋
🏋Shoulders🏋
🏋Quads & Calves🏋
🏋Back & Hamstrings🏋
🏋Arms🏋
2900 Cals C:237 F:70 P:350
ALA + Berberine
2600 Cals C:150 F:99 P 283
🎖Legends🎖
@koba
@gar71
@roguepineapple
@Tomandjerry
@HarleyGuy
@Ohdamn
@ted123
@abolone
@SteveMobsterG
@Allupfromhere
@the_alcatraz
@VigorousSteve
@rizzlekdizzle
@Jenja
@Gooner_13
@Bigkev98
@fluffy_bunny
@Metal_Militia11
@Jardy1
@ace❤
CHECK IN : 14th August SPONSORSPeptides: @IronHQThreema: NZJH7H3ATelegram: @ironcladlabs AAS/TRT: @PharmabolicsOzThreema: 58933US9GYNO SURGERY UPDATESurgery all paid for.Docs signedAccomodationRecovery StackWork leave bookedWe are all ready to go. Surgery early next week. Couple more gym sessions to go. Mrs is starting new training block same time as I'll be recovering so she can train at my gym while I'm recovering and I can help her get used to a few new movements. Obviously not lifting myself just helping her with some cues if needed. I'll be in there just making sure I get my steps in and maintain a routine.Recovery stack ready and will include:Nutriton sorted while recovering will be as follows except swapping out the granola for egg white oats. This is just my rest day diet.Non Training Day1. 80g natural granola, 100g greek yogurt, 80g blueberries, 2 srvs WPI2. 185g Tin of Tuna in Olive Oil, 150g white jasmine rice3. 180g chicken breast, 150g winter/green veg, 1tbs natural peanut butter . 2x 1000mg fish oil caps, 4. 180g Porterhouse Steak, 150g winter/green veg, 2x 1000mg fish oil caps ALA + Berberine5. 6 Whole eggs, handful of spinach, cherry tomatoes, mushrooms. 3x ZMA
you growing now like bulk?
Klow
LL-37
GH
BPC-157 Caps if Antibiotics used.
Anavar
2600 Cals C:150 F:99 P 283
Other than these tweaks I'm all sorted and hoping to be back asap ready for my next training block.
@koba
@gar71
@roguepineapple
@Tomandjerry
@HarleyGuy
@Ohdamn
@ted123
@abolone
@SteveMobsterG
@Allupfromhere
@the_alcatraz
@VigorousSteve
@rizzlekdizzle
@Jenja
@Gooner_13
@Bigkev98
@fluffy_bunny
@Metal_Militia11
@Jardy1
@ace❤
And about another 8 more months of it bro
Alot of time to grow man, heaaaps of size to gain
100%
Klow
LL-37
GH
BPC-157 Caps if Antibiotics used.
Anavar
2600 Cals C:150 F:99 P 283
Other than these tweaks I'm all sorted and hoping to be back asap ready for my next training block.
@koba
@gar71
@roguepineapple
@Tomandjerry
@HarleyGuy
@Ohdamn
@ted123
@abolone
@SteveMobsterG
@Allupfromhere
@the_alcatraz
@VigorousSteve
@rizzlekdizzle
@Jenja
@Gooner_13
@Bigkev98
@fluffy_bunny
@Metal_Militia11
@Jardy1
@ace❤
Thanks brother she loves it when we gym together. Just doesn't happen very often.Looking after the little lady as well, guiding her through her training while in recovery mode. Legendary
all the best with your surgery brother! let us know how you go
Klow
LL-37
GH
BPC-157 Caps if Antibiotics used.
Anavar
2600 Cals C:150 F:99 P 283
Other than these tweaks I'm all sorted and hoping to be back asap ready for my next training block.
@koba
@gar71
@roguepineapple
@Tomandjerry
@HarleyGuy
@Ohdamn
@ted123
@abolone
@SteveMobsterG
@Allupfromhere
@the_alcatraz
@VigorousSteve
@rizzlekdizzle
@Jenja
@Gooner_13
@Bigkev98
@fluffy_bunny
@Metal_Militia11
@Jardy1
@ace❤
CHECK-IN 18th August SPONSORSPeptides: @IronHQ Threema: NZJH7H3ATelegram: @ironcladlabs AAS/TRT: @PharmabolicsOz Threema: 58933US9✂GYNO REMOVAL COMPLETE✂Big mention to @Nasser1997o2 for his log and encouragement. But also for checking in. That's the kind of support we all need Any questions around this gents my inbox is always open. My Glands are now completely gone and even though mine wasnt noticeable the size of the glands were surprising. Doesn't mean I go and blast it just means I can keep my cycles simple.Recovery stack will includeTHOUGHTSSleep, food and effort can't be replaced by something in a Vial. Keep cycles simple
Pillows don't skimp on them NUTRITIONNon Training Day1. 80g natural granola, 100g greek yogurt, 80g blueberries, 2 srvs WPI2. 185g Tin of Tuna in Olive Oil, 150g white jasmine rice3. 180g chicken breast, 150g winter/green veg, 1tbs natural peanut butter . 2x 1000mg fish oil caps, 4. 180g Porterhouse Steak, 150g winter/green veg, 2x 1000mg fish oil caps ALA + Berberine5. 6 Whole eggs, handful of spinach, cherry tomatoes, mushrooms. 3x ZMAThats all for this update more pics to come. As always a big thank you to @IronHQ and @PharmabolicsOz. And to all the fellow loggers keep killing it
More updates and pics to come but all went very well. I actually started to fall asleep half way through the surgery it was that chilled.
Surgeon was cool AF had some MJ playing in the background. 2.5 hours under local anaesthetic roughly and 2 green whistles.
Klow AM/PM
LL-37
GH AM/PM
Anavar AM/PM
Arnica
Everything in there has its place.
Pick a base, add something synergisic, mange e2 and control toxicity.
especially V-shaped and body pillows. You'll likely save on Osteo and Physio just by having the right sleep set up.
🏋TRAINING UPDATE
Rest the next 2 days and then I'll be sure to keep active through 12-15000 steps I'll likely walk to the gym and then just use the treadmill. Mrs is looking forward to me helping her with some training cues while I'm out of action.
Will be my non training day diet which is below. I am swapping out the meal 1 for Egg white oats. Its not fancy as I make it in advance but it tastes damn good.
2600 Cals C:150 F:99 P 283
🎖Legends🎖
@koba
@gar71
@roguepineapple
@Nasser1997o2
@ted123
@abolone
@stevemobster
@the_alcatraz
@VigorousSteve
@rizzlekdizzle
@Jenja
@Gooner_13
@Bigkev98
@fluffy bunny
@Metal_Militia11
@Jardy1
@ace❤
Thanks brotherAwesome brother glad it went well for you. Speedy recovery.
Definitely helps having someone who's already done it and the surgeon gave me his personal number for anything I need.
GLANDLESS
Can you IMAGINE having glands in 2026?GLANDLESS
Or for a little less toxicity TNE
100% he was the encouragement I needed. When we first spoke I was looking next year for it.Good for you
I know from personal experience that the results are worth the downtime (Mrs nasser here! )
And yes KEEP BUSY! Get yourself some snoring strip's too. Nasser snored like a blender full of rocks having to sleep on his back for a month. NOT PLEASANT
Obviously I havent seen my own results yet but so far I only wish I'd done it sooner.
Goodluck on this recovery Bro. Will be interesting to follow this and see how it goes.
More updates and pics to come but all went very well. I actually started to fall asleep half way through the surgery it was that chilled.
Surgeon was cool AF had some MJ playing in the background. 2.5 hours under local anaesthetic roughly and 2 green whistles.
Klow AM/PM
LL-37
GH AM/PM
Anavar AM/PM
Arnica
Everything in there has its place.
Pick a base, add something synergisic, mange e2 and control toxicity.
especially V-shaped and body pillows. You'll likely save on Osteo and Physio just by having the right sleep set up.
🏋TRAINING UPDATE
Rest the next 2 days and then I'll be sure to keep active through 12-15000 steps I'll likely walk to the gym and then just use the treadmill. Mrs is looking forward to me helping her with some training cues while I'm out of action.
Will be my non training day diet which is below. I am swapping out the meal 1 for Egg white oats. Its not fancy as I make it in advance but it tastes damn good.
2600 Cals C:150 F:99 P 283
🎖Legends🎖
@koba
@gar71
@roguepineapple
@Nasser1997o2
@ted123
@abolone
@stevemobster
@the_alcatraz
@VigorousSteve
@rizzlekdizzle
@Jenja
@Gooner_13
@Bigkev98
@fluffy bunny
@Metal_Militia11
@Jardy1
@ace❤
Thanks brother I'll be updating here!
Great work brother, time for rest and recovery now
More updates and pics to come but all went very well. I actually started to fall asleep half way through the surgery it was that chilled.
Surgeon was cool AF had some MJ playing in the background. 2.5 hours under local anaesthetic roughly and 2 green whistles.
Klow AM/PM
LL-37
GH AM/PM
Anavar AM/PM
Arnica
Everything in there has its place.
Pick a base, add something synergisic, mange e2 and control toxicity.
especially V-shaped and body pillows. You'll likely save on Osteo and Physio just by having the right sleep set up.
🏋TRAINING UPDATE
Rest the next 2 days and then I'll be sure to keep active through 12-15000 steps I'll likely walk to the gym and then just use the treadmill. Mrs is looking forward to me helping her with some training cues while I'm out of action.
Will be my non training day diet which is below. I am swapping out the meal 1 for Egg white oats. Its not fancy as I make it in advance but it tastes damn good.
2600 Cals C:150 F:99 P 283
🎖Legends🎖
@koba
@gar71
@roguepineapple
@Nasser1997o2
@ted123
@abolone
@stevemobster
@the_alcatraz
@VigorousSteve
@rizzlekdizzle
@Jenja
@Gooner_13
@Bigkev98
@fluffy bunny
@Metal_Militia11
@Jardy1
@ace❤
you have done the right thing to put your mind at ease. Gyno is laid to rest, only controlling E2 levels for the sake of increased fluid retention, hypertension, hyperfiltration is the only concern that you will ever have now. I know that you aren't a high doser anyway so you have this covered too my bro
Needed to come back to this.
bang on brotherWishing you the best for a speedy recovery brother
Thank you brotherWishing you the best for a speedy recovery brother
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