Approved Log 2026 Bodybuilding Season A Contest Prep Cycle Log

[Coach R. AP]

** REINTRODUCING THIS LOG BASED ON RECENT VENDOR CHANGES AND WILL SUMMARISE EVERYTHING SO FAR **

19/02/2026: FLOW STATE

First and foremost I wanna give a big thanks to the team over at @Core Pharma , @Core Pharma Rep for looking after me so well. Their stuff is phenomenal, and their service is second to none.

I WILL START THIS LOG WITH A PICTURE OF WHERE PREP STARTED, AND FOLLOW IT WITH WHERE I'M AT NOW

Hitting the flow state at the moment with nutrition and output, though really, I'm still on easy mode. 3k calories, 15 mins cardio, now 11k steps, and daily posing.

No re-feed this week until I hit up Bundy to catch up with coach for some posing, training and a photo-shoot. Will enjoy a brekkie and dinner + no doubt some carbs peri-training while I'm up there.

Ran out of GH for 2x weeks and reintroduced it last Monday, so BW has increase accordingly but you can see the fat is still FLYING off.

THIS WEEK - FOLLOWING REFEED

Body weight: 96.0kg (Down 0.6kg since last check in)
Calves: 40.5cm (Up 1cm since last check in)
Quads: 67cm (Up 0.5cm since last check in)
Glutes: 100.5cm (Down 0.5cm since last check in)
Waist: 80cm (No change since last check in) - I'm reckoning this is where my waist measurement will sit until the week leasing into show
Chest: 125.0cm (Down 2cm since last check in)
Arms: 47.0cm (Up 0.5cm since last check in)

Nutrition: No changes this week sirs!

Meal One (breakfast) @ 7:00am:
- 80g granola
- 100g light greek yogurt
- 15g honey
- 100g mixed berries
- 40g Whey Protein Isolate

Meals Two and Three (lunch) @ 11:00am and 4:00pm:
- 275g basa
- 75g cooked weight rice (swapped from taties)
- 100g asparagus
- 100g Pineapple
- 100g Beetroot
- 50g carrots
- 50g pickles

Meal five (dinner) @ 7:30pm
- 230g Turkey Mince
- 75g cooked weight rice (swapped from taties)
- 100g asparagus
- 50g carrots
- 100g asparagus

Pre Workout:
- 75g Jasmine rice (raw)
- 100g banana

Intra:
- 75g carbs from carb powder

Good boy snacks:
- 3x LCM bar HAVE BEEN HAVING EQUAL CARBS ROLLED INSTEAD FOR MORE VOLUME

Training Split:

Mon: Chest, shoulders
Tue: Arms, Calves,
Wed: Back and abs
Thur: Calves + Hamstrings ADDED IN AN EXTRA LEG DAYS MONTHS AGO AND FORGOT TO UPDATE
Fri: Upper body
Sat: Calves + Quads

Supplementation:
- Berberine
- COQ10
- Curcuminm
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Apple cider vinegar w/ apple and ginger
- Ashwaganda
- Chromium
- Astragalus extract
- TUDCA

Pharma:
- Test E: 700mg/ week - CORE PHARMA
- EQ: 300mg/ week - CORE PHARMA
- Tren E: 70mg/ week - CORE PHARMA
- GH: 4iu/ day - CORE PHARMA
- SLUPP332: 100mg/ day
- MotsC: 2.4mg/ day
- AOD: 500mcg/ day
- NADH: 10mg/ day

Focuses for next week:
- Continue to be proactive with posing practice. Three rounds of mandatories after each session.

Comprehensive coaching packages available, anonymous or otherwise @ $110/ week all inclusive

- Complete nutrition
- Complete training
- Complete supplementation
- Complete pharma
- Bloodwork analysis
- Posing coaching
- Face to face training
- Daily habits check list
- Weekly comprehensive check in

@Core Pharma
@Core Pharma Rep
@LevButlerov

Prep start:

Prep this morning:

 

[Coach R. AP]

05/03/2026: CATCHING THE LOG UP - HUGE PROGRESS AND PLENTY OF NOTES

First and foremost I wanna give a big thanks to the team over at @Core Pharma , @Core Pharma Rep for looking after me so well. Their stuff is phenomenal, and their service is second to none.

Pulled nutrition back again a fortnight ago to really start digging deep. Haven't had any re-feeds since the last log updated, which was when I travelled up to Bundy to see coach for some training, posing and an in-person check in.

Fatigue slapped me in the ass earlier this week so the priority at the moment is improving sleep as best I can. I now have routine magnesium baths, improved sleep hygiene (night-lights off, aircon always on), and crashing on the couch so baby stirring doesn't wake me.

No more getting up at 4am for business either, sleeping until 5:20pm so I get a full 8 hours and though I'm still feeling weak and depleted my spirit and energy is noticeably improved. Awesome.

I introduced additional biceps volume later in the week and as a result my arms are actually up 1.5cm despite a significant shift in body composition and fat-loss this last fortnight.

Plan is to keep depleting. Measurements are holding strong, and so too is strength and training performance.

Cardio intensity has increased to 140bpm though it's still only 15 mins (stairs) and I'm doing 3x rounds posing IMMEDIATELY following a training session.

NOTES ON MY PHYSIQUE
Particularly happy with how my side shots are looking at the moment. These have always been a weak shot for me. Difference this year is that we've been able to maintain a considerable amount of fullness even this far into prep, and the focus on upper body in the off-season.

Notice a significant improvement in skin texture, particularly in the lower body. Starting to get a really nice, dry, grainy appearance. This is around the time that even small changes make a huge difference.

TO BE MINDFUL OF
Despite being as lean as I am, I'm still 3-4kg over my weight cap, and while I'm confident we can pull in under it, we don't have much room for error here. If I miss, we'll have to pull the GH, which I think is responsible for the fullness this year which has really transformed what my physique looks like in prep.

THIS WEEK

Body weight: 94.8kg (Down 1.2kg since last check in)
Calves: 40.0cm (Down 0.5cm since last check in)
Quads: 66.5cm (Down 0.5cm since last check in)
Glutes: 100.0cm (Down 0.5cm since last check in)
Waist: 78.5cm (Down 1.5cm since last check in) - ALL TIME LOWEST WAIST MEASUREMENT
Chest: 123.0cm (Down 2cm since last check in)
Arms: 47.5cm (Up 0.5cm since last check in)

Nutrition: Down to 2, 700 ~ cals now

Meal One (breakfast) @ 7:00am:
- 80g granola
- 100g light greek yogurt
- 15g honey
- 100g mixed berries
- 40g Whey Protein Isolate

Meals Two and Three (lunch) @ 11:00am and 4:00pm:
- 275g basa
- 75g cooked weight rice (swapped from taties)
- 100g asparagus
- 100g Pineapple
- 100g Beetroot
- 50g carrots
- 50g pickles

Meal five (dinner) @ 7:30pm
- 230g Turkey Mince
- 75g cooked weight rice (swapped from taties)
- 100g asparagus
- 50g carrots
- 100g asparagus

Pre Workout:
- 70g Jasmine rice (raw)
- 100g banana

Intra:
- 35g carbs from carb powder

Good boy snacks: GONE

Training Split:

Mon: Chest, shoulders
Tue: Arms, Calves,
Wed: Back and abs
Thur: Calves + Hamstrings + Biceps - ADDITIONAL BICEPS VOLUME ADDED HERE.
Fri: Upper body
Sat: Calves + Quads

Supplementation:
- Berberine
- COQ10
- Curcuminm
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Apple cider vinegar w/ apple and ginger
- Ashwaganda
- Chromium
- Astragalus extract
- TUDCA

Pharma:
- Test E: 700mg/ week
- EQ: 300mg/ week
- Tren E: 70mg/ week
- GH: 5iu/ day
- SLUPP332: 100mg/ day
- MotsC: 2mg/ day
- AOD: 500mcg/ day
- NADH: 10mg/ day
- GHK COPPER: 5mg/ day

Focuses for next week:
- Continue to be proactive with posing practice. Three rounds of mandatories after each session. Sleep, recovery, and stress management.

Comprehensive coaching packages available, anonymous or otherwise @ $110/ week all inclusive

- Complete nutrition
- Complete training
- Complete supplementation
- Complete pharma
- Bloodwork analysis
- Posing coaching
- Face to face training
- Daily habits check list
- Weekly comprehensive check in

@Core Pharma
@Core Pharma Rep

 

[the_alcatraz]

** REINTRODUCING THIS LOG BASED ON RECENT VENDOR CHANGES AND WILL SUMMARISE EVERYTHING SO FAR **

19/02/2026: FLOW STATE

First and foremost I wanna give a big thanks to the team over at @Core Pharma , @Core Pharma Rep for looking after me so well. Their stuff is phenomenal, and their service is second to none.

I WILL START THIS LOG WITH A PICTURE OF WHERE PREP STARTED, AND FOLLOW IT WITH WHERE I'M AT NOW

Hitting the flow state at the moment with nutrition and output, though really, I'm still on easy mode. 3k calories, 15 mins cardio, now 11k steps, and daily posing.

No re-feed this week until I hit up Bundy to catch up with coach for some posing, training and a photo-shoot. Will enjoy a brekkie and dinner + no doubt some carbs peri-training while I'm up there.

Ran out of GH for 2x weeks and reintroduced it last Monday, so BW has increase accordingly but you can see the fat is still FLYING off.

THIS WEEK - FOLLOWING REFEED

Body weight: 96.0kg (Down 0.6kg since last check in)
Calves: 40.5cm (Up 1cm since last check in)
Quads: 67cm (Up 0.5cm since last check in)
Glutes: 100.5cm (Down 0.5cm since last check in)
Waist: 80cm (No change since last check in) - I'm reckoning this is where my waist measurement will sit until the week leasing into show
Chest: 125.0cm (Down 2cm since last check in)
Arms: 47.0cm (Up 0.5cm since last check in)

Nutrition: No changes this week sirs!

Meal One (breakfast) @ 7:00am:
- 80g granola
- 100g light greek yogurt
- 15g honey
- 100g mixed berries
- 40g Whey Protein Isolate

Meals Two and Three (lunch) @ 11:00am and 4:00pm:
- 275g basa
- 75g cooked weight rice (swapped from taties)
- 100g asparagus
- 100g Pineapple
- 100g Beetroot
- 50g carrots
- 50g pickles

Meal five (dinner) @ 7:30pm
- 230g Turkey Mince
- 75g cooked weight rice (swapped from taties)
- 100g asparagus
- 50g carrots
- 100g asparagus

Pre Workout:
- 75g Jasmine rice (raw)
- 100g banana

Intra:
- 75g carbs from carb powder

Good boy snacks:
- 3x LCM bar HAVE BEEN HAVING EQUAL CARBS ROLLED INSTEAD FOR MORE VOLUME

Training Split:

Mon: Chest, shoulders
Tue: Arms, Calves,
Wed: Back and abs
Thur: Calves + Hamstrings ADDED IN AN EXTRA LEG DAYS MONTHS AGO AND FORGOT TO UPDATE
Fri: Upper body
Sat: Calves + Quads

Supplementation:
- Berberine
- COQ10
- Curcuminm
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Apple cider vinegar w/ apple and ginger
- Ashwaganda
- Chromium
- Astragalus extract
- TUDCA

Pharma:
- Test E: 700mg/ week - CORE PHARMA
- EQ: 300mg/ week - CORE PHARMA
- Tren E: 70mg/ week - CORE PHARMA
- GH: 4iu/ day - CORE PHARMA
- SLUPP332: 100mg/ day
- MotsC: 2.4mg/ day
- AOD: 500mcg/ day
- NADH: 10mg/ day

Focuses for next week:
- Continue to be proactive with posing practice. Three rounds of mandatories after each session.

Comprehensive coaching packages available, anonymous or otherwise @ $110/ week all inclusive

- Complete nutrition
- Complete training
- Complete supplementation
- Complete pharma
- Bloodwork analysis
- Posing coaching
- Face to face training
- Daily habits check list
- Weekly comprehensive check in

@Core Pharma
@Core Pharma Rep
@LevButlerov

Prep start:

View attachment 166849


Prep this morning:

View attachment 166850View attachment 166851View attachment 166852View attachment 166853

05/03/2026: CATCHING THE LOG UP - HUGE PROGRESS AND PLENTY OF NOTES

First and foremost I wanna give a big thanks to the team over at @Core Pharma , @Core Pharma Rep for looking after me so well. Their stuff is phenomenal, and their service is second to none.

Pulled nutrition back again a fortnight ago to really start digging deep. Haven't had any re-feeds since the last log updated, which was when I travelled up to Bundy to see coach for some training, posing and an in-person check in.

Fatigue slapped me in the ass earlier this week so the priority at the moment is improving sleep as best I can. I now have routine magnesium baths, improved sleep hygiene (night-lights off, aircon always on), and crashing on the couch so baby stirring doesn't wake me.

No more getting up at 4am for business either, sleeping until 5:20pm so I get a full 8 hours and though I'm still feeling weak and depleted my spirit and energy is noticeably improved. Awesome.

I introduced additional biceps volume later in the week and as a result my arms are actually up 1.5cm despite a significant shift in body composition and fat-loss this last fortnight.

Plan is to keep depleting. Measurements are holding strong, and so too is strength and training performance.

Cardio intensity has increased to 140bpm though it's still only 15 mins (stairs) and I'm doing 3x rounds posing IMMEDIATELY following a training session.

NOTES ON MY PHYSIQUE
Particularly happy with how my side shots are looking at the moment. These have always been a weak shot for me. Difference this year is that we've been able to maintain a considerable amount of fullness even this far into prep, and the focus on upper body in the off-season.

Notice a significant improvement in skin texture, particularly in the lower body. Starting to get a really nice, dry, grainy appearance. This is around the time that even small changes make a huge difference.

TO BE MINDFUL OF
Despite being as lean as I am, I'm still 3-4kg over my weight cap, and while I'm confident we can pull in under it, we don't have much room for error here. If I miss, we'll have to pull the GH, which I think is responsible for the fullness this year which has really transformed what my physique looks like in prep.

THIS WEEK

Body weight: 94.8kg (Down 1.2kg since last check in)
Calves: 40.0cm (Down 0.5cm since last check in)
Quads: 66.5cm (Down 0.5cm since last check in)
Glutes: 100.0cm (Down 0.5cm since last check in)
Waist: 78.5cm (Down 1.5cm since last check in) - ALL TIME LOWEST WAIST MEASUREMENT
Chest: 123.0cm (Down 2cm since last check in)
Arms: 47.5cm (Up 0.5cm since last check in)

Nutrition: Down to 2, 700 ~ cals now

Meal One (breakfast) @ 7:00am:
- 80g granola
- 100g light greek yogurt
- 15g honey
- 100g mixed berries
- 40g Whey Protein Isolate

Meals Two and Three (lunch) @ 11:00am and 4:00pm:
- 275g basa
- 75g cooked weight rice (swapped from taties)
- 100g asparagus
- 100g Pineapple
- 100g Beetroot
- 50g carrots
- 50g pickles

Meal five (dinner) @ 7:30pm
- 230g Turkey Mince
- 75g cooked weight rice (swapped from taties)
- 100g asparagus
- 50g carrots
- 100g asparagus

Pre Workout:
- 70g Jasmine rice (raw)
- 100g banana

Intra:
- 35g carbs from carb powder

Good boy snacks: GONE

Training Split:

Mon: Chest, shoulders
Tue: Arms, Calves,
Wed: Back and abs
Thur: Calves + Hamstrings + Biceps - ADDITIONAL BICEPS VOLUME ADDED HERE.
Fri: Upper body
Sat: Calves + Quads

Supplementation:
- Berberine
- COQ10
- Curcuminm
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Apple cider vinegar w/ apple and ginger
- Ashwaganda
- Chromium
- Astragalus extract
- TUDCA

Pharma:
- Test E: 700mg/ week
- EQ: 300mg/ week
- Tren E: 70mg/ week
- GH: 5iu/ day
- SLUPP332: 100mg/ day
- MotsC: 2mg/ day
- AOD: 500mcg/ day
- NADH: 10mg/ day
- GHK COPPER: 5mg/ day

Focuses for next week:
- Continue to be proactive with posing practice. Three rounds of mandatories after each session. Sleep, recovery, and stress management.

Comprehensive coaching packages available, anonymous or otherwise @ $110/ week all inclusive

- Complete nutrition
- Complete training
- Complete supplementation
- Complete pharma
- Bloodwork analysis
- Posing coaching
- Face to face training
- Daily habits check list
- Weekly comprehensive check in

@Core Pharma
@Core Pharma Rep

View attachment 167610View attachment 167611View attachment 167612View attachment 167613View attachment 167614View attachment 167615

blasting hard in this new log bro this will be the PRO prep you will 100% take the show
@abolone @Dumptruck666 @Allupfromhere @King odyssey @Hog.

 

[stevesmi]

05/03/2026: CATCHING THE LOG UP - HUGE PROGRESS AND PLENTY OF NOTES

First and foremost I wanna give a big thanks to the team over at @Core Pharma , @Core Pharma Rep for looking after me so well. Their stuff is phenomenal, and their service is second to none.

Pulled nutrition back again a fortnight ago to really start digging deep. Haven't had any re-feeds since the last log updated, which was when I travelled up to Bundy to see coach for some training, posing and an in-person check in.

Fatigue slapped me in the ass earlier this week so the priority at the moment is improving sleep as best I can. I now have routine magnesium baths, improved sleep hygiene (night-lights off, aircon always on), and crashing on the couch so baby stirring doesn't wake me.

No more getting up at 4am for business either, sleeping until 5:20pm so I get a full 8 hours and though I'm still feeling weak and depleted my spirit and energy is noticeably improved. Awesome.

I introduced additional biceps volume later in the week and as a result my arms are actually up 1.5cm despite a significant shift in body composition and fat-loss this last fortnight.

Plan is to keep depleting. Measurements are holding strong, and so too is strength and training performance.

Cardio intensity has increased to 140bpm though it's still only 15 mins (stairs) and I'm doing 3x rounds posing IMMEDIATELY following a training session.

NOTES ON MY PHYSIQUE
Particularly happy with how my side shots are looking at the moment. These have always been a weak shot for me. Difference this year is that we've been able to maintain a considerable amount of fullness even this far into prep, and the focus on upper body in the off-season.

Notice a significant improvement in skin texture, particularly in the lower body. Starting to get a really nice, dry, grainy appearance. This is around the time that even small changes make a huge difference.

TO BE MINDFUL OF
Despite being as lean as I am, I'm still 3-4kg over my weight cap, and while I'm confident we can pull in under it, we don't have much room for error here. If I miss, we'll have to pull the GH, which I think is responsible for the fullness this year which has really transformed what my physique looks like in prep.

THIS WEEK

Body weight: 94.8kg (Down 1.2kg since last check in)
Calves: 40.0cm (Down 0.5cm since last check in)
Quads: 66.5cm (Down 0.5cm since last check in)
Glutes: 100.0cm (Down 0.5cm since last check in)
Waist: 78.5cm (Down 1.5cm since last check in) - ALL TIME LOWEST WAIST MEASUREMENT
Chest: 123.0cm (Down 2cm since last check in)
Arms: 47.5cm (Up 0.5cm since last check in)

Nutrition: Down to 2, 700 ~ cals now

Meal One (breakfast) @ 7:00am:
- 80g granola
- 100g light greek yogurt
- 15g honey
- 100g mixed berries
- 40g Whey Protein Isolate

Meals Two and Three (lunch) @ 11:00am and 4:00pm:
- 275g basa
- 75g cooked weight rice (swapped from taties)
- 100g asparagus
- 100g Pineapple
- 100g Beetroot
- 50g carrots
- 50g pickles

Meal five (dinner) @ 7:30pm
- 230g Turkey Mince
- 75g cooked weight rice (swapped from taties)
- 100g asparagus
- 50g carrots
- 100g asparagus

Pre Workout:
- 70g Jasmine rice (raw)
- 100g banana

Intra:
- 35g carbs from carb powder

Good boy snacks: GONE

Training Split:

Mon: Chest, shoulders
Tue: Arms, Calves,
Wed: Back and abs
Thur: Calves + Hamstrings + Biceps - ADDITIONAL BICEPS VOLUME ADDED HERE.
Fri: Upper body
Sat: Calves + Quads

Supplementation:
- Berberine
- COQ10
- Curcuminm
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Apple cider vinegar w/ apple and ginger
- Ashwaganda
- Chromium
- Astragalus extract
- TUDCA

Pharma:
- Test E: 700mg/ week
- EQ: 300mg/ week
- Tren E: 70mg/ week
- GH: 5iu/ day
- SLUPP332: 100mg/ day
- MotsC: 2mg/ day
- AOD: 500mcg/ day
- NADH: 10mg/ day
- GHK COPPER: 5mg/ day

Focuses for next week:
- Continue to be proactive with posing practice. Three rounds of mandatories after each session. Sleep, recovery, and stress management.

Comprehensive coaching packages available, anonymous or otherwise @ $110/ week all inclusive

- Complete nutrition
- Complete training
- Complete supplementation
- Complete pharma
- Bloodwork analysis
- Posing coaching
- Face to face training
- Daily habits check list
- Weekly comprehensive check in

@Core Pharma
@Core Pharma Rep

View attachment 167610View attachment 167611View attachment 167612View attachment 167613View attachment 167614View attachment 167615

@Coach R. AP looking good on your physique man. It's a shame we're having a hard time getting you on the podcast. I'm sure a lot of guys out there will enjoy hearing from you.

 

[Ulter]

05/03/2026: CATCHING THE LOG UP - HUGE PROGRESS AND PLENTY OF NOTES

First and foremost I wanna give a big thanks to the team over at @Core Pharma , @Core Pharma Rep for looking after me so well. Their stuff is phenomenal, and their service is second to none.

Pulled nutrition back again a fortnight ago to really start digging deep. Haven't had any re-feeds since the last log updated, which was when I travelled up to Bundy to see coach for some training, posing and an in-person check in.

Fatigue slapped me in the ass earlier this week so the priority at the moment is improving sleep as best I can. I now have routine magnesium baths, improved sleep hygiene (night-lights off, aircon always on), and crashing on the couch so baby stirring doesn't wake me.

No more getting up at 4am for business either, sleeping until 5:20pm so I get a full 8 hours and though I'm still feeling weak and depleted my spirit and energy is noticeably improved. Awesome.

I introduced additional biceps volume later in the week and as a result my arms are actually up 1.5cm despite a significant shift in body composition and fat-loss this last fortnight.

Plan is to keep depleting. Measurements are holding strong, and so too is strength and training performance.

Cardio intensity has increased to 140bpm though it's still only 15 mins (stairs) and I'm doing 3x rounds posing IMMEDIATELY following a training session.

NOTES ON MY PHYSIQUE
Particularly happy with how my side shots are looking at the moment. These have always been a weak shot for me. Difference this year is that we've been able to maintain a considerable amount of fullness even this far into prep, and the focus on upper body in the off-season.

Notice a significant improvement in skin texture, particularly in the lower body. Starting to get a really nice, dry, grainy appearance. This is around the time that even small changes make a huge difference.

TO BE MINDFUL OF
Despite being as lean as I am, I'm still 3-4kg over my weight cap, and while I'm confident we can pull in under it, we don't have much room for error here. If I miss, we'll have to pull the GH, which I think is responsible for the fullness this year which has really transformed what my physique looks like in prep.

THIS WEEK

Body weight: 94.8kg (Down 1.2kg since last check in)
Calves: 40.0cm (Down 0.5cm since last check in)
Quads: 66.5cm (Down 0.5cm since last check in)
Glutes: 100.0cm (Down 0.5cm since last check in)
Waist: 78.5cm (Down 1.5cm since last check in) - ALL TIME LOWEST WAIST MEASUREMENT
Chest: 123.0cm (Down 2cm since last check in)
Arms: 47.5cm (Up 0.5cm since last check in)

Nutrition: Down to 2, 700 ~ cals now

Meal One (breakfast) @ 7:00am:
- 80g granola
- 100g light greek yogurt
- 15g honey
- 100g mixed berries
- 40g Whey Protein Isolate

Meals Two and Three (lunch) @ 11:00am and 4:00pm:
- 275g basa
- 75g cooked weight rice (swapped from taties)
- 100g asparagus
- 100g Pineapple
- 100g Beetroot
- 50g carrots
- 50g pickles

Meal five (dinner) @ 7:30pm
- 230g Turkey Mince
- 75g cooked weight rice (swapped from taties)
- 100g asparagus
- 50g carrots
- 100g asparagus

Pre Workout:
- 70g Jasmine rice (raw)
- 100g banana

Intra:
- 35g carbs from carb powder

Good boy snacks: GONE

Training Split:

Mon: Chest, shoulders
Tue: Arms, Calves,
Wed: Back and abs
Thur: Calves + Hamstrings + Biceps - ADDITIONAL BICEPS VOLUME ADDED HERE.
Fri: Upper body
Sat: Calves + Quads

Supplementation:
- Berberine
- COQ10
- Curcuminm
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Apple cider vinegar w/ apple and ginger
- Ashwaganda
- Chromium
- Astragalus extract
- TUDCA

Pharma:
- Test E: 700mg/ week
- EQ: 300mg/ week
- Tren E: 70mg/ week
- GH: 5iu/ day
- SLUPP332: 100mg/ day
- MotsC: 2mg/ day
- AOD: 500mcg/ day
- NADH: 10mg/ day
- GHK COPPER: 5mg/ day

Focuses for next week:
- Continue to be proactive with posing practice. Three rounds of mandatories after each session. Sleep, recovery, and stress management.

Comprehensive coaching packages available, anonymous or otherwise @ $110/ week all inclusive

- Complete nutrition
- Complete training
- Complete supplementation
- Complete pharma
- Bloodwork analysis
- Posing coaching
- Face to face training
- Daily habits check list
- Weekly comprehensive check in

@Core Pharma
@Core Pharma Rep

View attachment 167610View attachment 167611View attachment 167612View attachment 167613View attachment 167614View attachment 167615

Looking good on the physique. The legs and the glutes are especially impressive. Keep the grind up. @Coach R. AP

 

[ceo]

** REINTRODUCING THIS LOG BASED ON RECENT VENDOR CHANGES AND WILL SUMMARISE EVERYTHING SO FAR **

19/02/2026: FLOW STATE

First and foremost I wanna give a big thanks to the team over at @Core Pharma , @Core Pharma Rep for looking after me so well. Their stuff is phenomenal, and their service is second to none.

I WILL START THIS LOG WITH A PICTURE OF WHERE PREP STARTED, AND FOLLOW IT WITH WHERE I'M AT NOW

Hitting the flow state at the moment with nutrition and output, though really, I'm still on easy mode. 3k calories, 15 mins cardio, now 11k steps, and daily posing.

No re-feed this week until I hit up Bundy to catch up with coach for some posing, training and a photo-shoot. Will enjoy a brekkie and dinner + no doubt some carbs peri-training while I'm up there.

Ran out of GH for 2x weeks and reintroduced it last Monday, so BW has increase accordingly but you can see the fat is still FLYING off.

THIS WEEK - FOLLOWING REFEED

Body weight: 96.0kg (Down 0.6kg since last check in)
Calves: 40.5cm (Up 1cm since last check in)
Quads: 67cm (Up 0.5cm since last check in)
Glutes: 100.5cm (Down 0.5cm since last check in)
Waist: 80cm (No change since last check in) - I'm reckoning this is where my waist measurement will sit until the week leasing into show
Chest: 125.0cm (Down 2cm since last check in)
Arms: 47.0cm (Up 0.5cm since last check in)

Nutrition: No changes this week sirs!

Meal One (breakfast) @ 7:00am:
- 80g granola
- 100g light greek yogurt
- 15g honey
- 100g mixed berries
- 40g Whey Protein Isolate

Meals Two and Three (lunch) @ 11:00am and 4:00pm:
- 275g basa
- 75g cooked weight rice (swapped from taties)
- 100g asparagus
- 100g Pineapple
- 100g Beetroot
- 50g carrots
- 50g pickles

Meal five (dinner) @ 7:30pm
- 230g Turkey Mince
- 75g cooked weight rice (swapped from taties)
- 100g asparagus
- 50g carrots
- 100g asparagus

Pre Workout:
- 75g Jasmine rice (raw)
- 100g banana

Intra:
- 75g carbs from carb powder

Good boy snacks:
- 3x LCM bar HAVE BEEN HAVING EQUAL CARBS ROLLED INSTEAD FOR MORE VOLUME

Training Split:

Mon: Chest, shoulders
Tue: Arms, Calves,
Wed: Back and abs
Thur: Calves + Hamstrings ADDED IN AN EXTRA LEG DAYS MONTHS AGO AND FORGOT TO UPDATE
Fri: Upper body
Sat: Calves + Quads

Supplementation:
- Berberine
- COQ10
- Curcuminm
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Apple cider vinegar w/ apple and ginger
- Ashwaganda
- Chromium
- Astragalus extract
- TUDCA

Pharma:
- Test E: 700mg/ week - CORE PHARMA
- EQ: 300mg/ week - CORE PHARMA
- Tren E: 70mg/ week - CORE PHARMA
- GH: 4iu/ day - CORE PHARMA
- SLUPP332: 100mg/ day
- MotsC: 2.4mg/ day
- AOD: 500mcg/ day
- NADH: 10mg/ day

Focuses for next week:
- Continue to be proactive with posing practice. Three rounds of mandatories after each session.

Comprehensive coaching packages available, anonymous or otherwise @ $110/ week all inclusive

- Complete nutrition
- Complete training
- Complete supplementation
- Complete pharma
- Bloodwork analysis
- Posing coaching
- Face to face training
- Daily habits check list
- Weekly comprehensive check in

@Core Pharma
@Core Pharma Rep
@LevButlerov

Prep start:

View attachment 166849


Prep this morning:

View attachment 166850View attachment 166851View attachment 166852View attachment 166853

Bros, you hitting some good foods on this @Coach R. AP the turkey sounds fantastic and you have it with pineapple too. That sounds like a good Thanksgiving meal.

 

[SteveMobsterG]

When the glutes come in you're getting dry

 

[2Thick]

05/03/2026: CATCHING THE LOG UP - HUGE PROGRESS AND PLENTY OF NOTES

First and foremost I wanna give a big thanks to the team over at @Core Pharma , @Core Pharma Rep for looking after me so well. Their stuff is phenomenal, and their service is second to none.

Pulled nutrition back again a fortnight ago to really start digging deep. Haven't had any re-feeds since the last log updated, which was when I travelled up to Bundy to see coach for some training, posing and an in-person check in.

Fatigue slapped me in the ass earlier this week so the priority at the moment is improving sleep as best I can. I now have routine magnesium baths, improved sleep hygiene (night-lights off, aircon always on), and crashing on the couch so baby stirring doesn't wake me.

No more getting up at 4am for business either, sleeping until 5:20pm so I get a full 8 hours and though I'm still feeling weak and depleted my spirit and energy is noticeably improved. Awesome.

I introduced additional biceps volume later in the week and as a result my arms are actually up 1.5cm despite a significant shift in body composition and fat-loss this last fortnight.

Plan is to keep depleting. Measurements are holding strong, and so too is strength and training performance.

Cardio intensity has increased to 140bpm though it's still only 15 mins (stairs) and I'm doing 3x rounds posing IMMEDIATELY following a training session.

NOTES ON MY PHYSIQUE
Particularly happy with how my side shots are looking at the moment. These have always been a weak shot for me. Difference this year is that we've been able to maintain a considerable amount of fullness even this far into prep, and the focus on upper body in the off-season.

Notice a significant improvement in skin texture, particularly in the lower body. Starting to get a really nice, dry, grainy appearance. This is around the time that even small changes make a huge difference.

TO BE MINDFUL OF
Despite being as lean as I am, I'm still 3-4kg over my weight cap, and while I'm confident we can pull in under it, we don't have much room for error here. If I miss, we'll have to pull the GH, which I think is responsible for the fullness this year which has really transformed what my physique looks like in prep.

THIS WEEK

Body weight: 94.8kg (Down 1.2kg since last check in)
Calves: 40.0cm (Down 0.5cm since last check in)
Quads: 66.5cm (Down 0.5cm since last check in)
Glutes: 100.0cm (Down 0.5cm since last check in)
Waist: 78.5cm (Down 1.5cm since last check in) - ALL TIME LOWEST WAIST MEASUREMENT
Chest: 123.0cm (Down 2cm since last check in)
Arms: 47.5cm (Up 0.5cm since last check in)

Nutrition: Down to 2, 700 ~ cals now

Meal One (breakfast) @ 7:00am:
- 80g granola
- 100g light greek yogurt
- 15g honey
- 100g mixed berries
- 40g Whey Protein Isolate

Meals Two and Three (lunch) @ 11:00am and 4:00pm:
- 275g basa
- 75g cooked weight rice (swapped from taties)
- 100g asparagus
- 100g Pineapple
- 100g Beetroot
- 50g carrots
- 50g pickles

Meal five (dinner) @ 7:30pm
- 230g Turkey Mince
- 75g cooked weight rice (swapped from taties)
- 100g asparagus
- 50g carrots
- 100g asparagus

Pre Workout:
- 70g Jasmine rice (raw)
- 100g banana

Intra:
- 35g carbs from carb powder

Good boy snacks: GONE

Training Split:

Mon: Chest, shoulders
Tue: Arms, Calves,
Wed: Back and abs
Thur: Calves + Hamstrings + Biceps - ADDITIONAL BICEPS VOLUME ADDED HERE.
Fri: Upper body
Sat: Calves + Quads

Supplementation:
- Berberine
- COQ10
- Curcuminm
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Apple cider vinegar w/ apple and ginger
- Ashwaganda
- Chromium
- Astragalus extract
- TUDCA

Pharma:
- Test E: 700mg/ week
- EQ: 300mg/ week
- Tren E: 70mg/ week
- GH: 5iu/ day
- SLUPP332: 100mg/ day
- MotsC: 2mg/ day
- AOD: 500mcg/ day
- NADH: 10mg/ day
- GHK COPPER: 5mg/ day

Focuses for next week:
- Continue to be proactive with posing practice. Three rounds of mandatories after each session. Sleep, recovery, and stress management.

Comprehensive coaching packages available, anonymous or otherwise @ $110/ week all inclusive

- Complete nutrition
- Complete training
- Complete supplementation
- Complete pharma
- Bloodwork analysis
- Posing coaching
- Face to face training
- Daily habits check list
- Weekly comprehensive check in

@Core Pharma
@Core Pharma Rep

View attachment 167610View attachment 167611View attachment 167612View attachment 167613View attachment 167614View attachment 167615

@Coach R. AP you look stage ready right now. That's looking really strong. Keep up the good work on that. It's a terrific physique.

 

[ROIDDERS]

05/03/2026: CATCHING THE LOG UP - HUGE PROGRESS AND PLENTY OF NOTES

First and foremost I wanna give a big thanks to the team over at @Core Pharma , @Core Pharma Rep for looking after me so well. Their stuff is phenomenal, and their service is second to none.

Pulled nutrition back again a fortnight ago to really start digging deep. Haven't had any re-feeds since the last log updated, which was when I travelled up to Bundy to see coach for some training, posing and an in-person check in.

Fatigue slapped me in the ass earlier this week so the priority at the moment is improving sleep as best I can. I now have routine magnesium baths, improved sleep hygiene (night-lights off, aircon always on), and crashing on the couch so baby stirring doesn't wake me.

No more getting up at 4am for business either, sleeping until 5:20pm so I get a full 8 hours and though I'm still feeling weak and depleted my spirit and energy is noticeably improved. Awesome.

I introduced additional biceps volume later in the week and as a result my arms are actually up 1.5cm despite a significant shift in body composition and fat-loss this last fortnight.

Plan is to keep depleting. Measurements are holding strong, and so too is strength and training performance.

Cardio intensity has increased to 140bpm though it's still only 15 mins (stairs) and I'm doing 3x rounds posing IMMEDIATELY following a training session.

NOTES ON MY PHYSIQUE
Particularly happy with how my side shots are looking at the moment. These have always been a weak shot for me. Difference this year is that we've been able to maintain a considerable amount of fullness even this far into prep, and the focus on upper body in the off-season.

Notice a significant improvement in skin texture, particularly in the lower body. Starting to get a really nice, dry, grainy appearance. This is around the time that even small changes make a huge difference.

TO BE MINDFUL OF
Despite being as lean as I am, I'm still 3-4kg over my weight cap, and while I'm confident we can pull in under it, we don't have much room for error here. If I miss, we'll have to pull the GH, which I think is responsible for the fullness this year which has really transformed what my physique looks like in prep.

THIS WEEK

Body weight: 94.8kg (Down 1.2kg since last check in)
Calves: 40.0cm (Down 0.5cm since last check in)
Quads: 66.5cm (Down 0.5cm since last check in)
Glutes: 100.0cm (Down 0.5cm since last check in)
Waist: 78.5cm (Down 1.5cm since last check in) - ALL TIME LOWEST WAIST MEASUREMENT
Chest: 123.0cm (Down 2cm since last check in)
Arms: 47.5cm (Up 0.5cm since last check in)

Nutrition: Down to 2, 700 ~ cals now

Meal One (breakfast) @ 7:00am:
- 80g granola
- 100g light greek yogurt
- 15g honey
- 100g mixed berries
- 40g Whey Protein Isolate

Meals Two and Three (lunch) @ 11:00am and 4:00pm:
- 275g basa
- 75g cooked weight rice (swapped from taties)
- 100g asparagus
- 100g Pineapple
- 100g Beetroot
- 50g carrots
- 50g pickles

Meal five (dinner) @ 7:30pm
- 230g Turkey Mince
- 75g cooked weight rice (swapped from taties)
- 100g asparagus
- 50g carrots
- 100g asparagus

Pre Workout:
- 70g Jasmine rice (raw)
- 100g banana

Intra:
- 35g carbs from carb powder

Good boy snacks: GONE

Training Split:

Mon: Chest, shoulders
Tue: Arms, Calves,
Wed: Back and abs
Thur: Calves + Hamstrings + Biceps - ADDITIONAL BICEPS VOLUME ADDED HERE.
Fri: Upper body
Sat: Calves + Quads

Supplementation:
- Berberine
- COQ10
- Curcuminm
- Vitamin K2 + D3
- Red yeast rice
- Zinc
- Magnesium
- Apple cider vinegar w/ apple and ginger
- Ashwaganda
- Chromium
- Astragalus extract
- TUDCA

Pharma:
- Test E: 700mg/ week
- EQ: 300mg/ week
- Tren E: 70mg/ week
- GH: 5iu/ day
- SLUPP332: 100mg/ day
- MotsC: 2mg/ day
- AOD: 500mcg/ day
- NADH: 10mg/ day
- GHK COPPER: 5mg/ day

Focuses for next week:
- Continue to be proactive with posing practice. Three rounds of mandatories after each session. Sleep, recovery, and stress management.

Comprehensive coaching packages available, anonymous or otherwise @ $110/ week all inclusive

- Complete nutrition
- Complete training
- Complete supplementation
- Complete pharma
- Bloodwork analysis
- Posing coaching
- Face to face training
- Daily habits check list
- Weekly comprehensive check in

@Core Pharma
@Core Pharma Rep

View attachment 167610View attachment 167611View attachment 167612View attachment 167613View attachment 167614View attachment 167615

Good job on these vegetables. It's looking really solid. Lots of micronutrients in your meals. I noticed that about you. @Coach R. AP