Approved Log Long Term Cycle Training Log

[roguepineapple]

Hey brothers and sisters,

I’m kicking off a new long-term log here on EF. Some of you might recognise me from my previous two logs over on Evo.

Previous Logs​

1st Log
This is where everything changed for me. I decided the dad bod had to go, and I was done being unhealthy and wanted to become a better role model for my three boys. I wanted to build discipline, improve my health, and set an example that my family can carry for the rest of their lives.

But as Murphy's law would have it... It wasn't without its challenges! Within the first month, I broke my collarbone badly, which meant surgery and months of rehab. That setback could have stopped me, but it forced me to build mental resilience and push through adversity. By the end of the log, I went from over 29% body fat down to 12.3%.
Link: https://www.evolutionary.org/forums...tide-hgh-bpc157-ghkcu-and-tb500-cycle.108008/

2nd Log
I rolled straight into this one to continue the cut, but it quickly shifted into a recomp/maintenance phase. During this time, I added lean muscle, dropped body fat further, and started to really understand how my body responds... especially in relation to PED use.
Link: https://www.evolutionary.org/forums/threads/10-week-ultimate-cut-cycle-log.109248/


SPONSORS ‍‍‍
It's important to acknowledge the amazing sponsors and people I have logged for, who have well and truly supported my journey in getting to this point. I would like to thank: @PharmabolicsOz @Norvex @Onestopshop @IronHQ (and a shout out to @Infinity Labs)

To the journey ahead... I’m proud to be working alongside @Oracle Research AU, who will be sponsoring me over the next 12 months as we lock in and push towards achieving my goals. Fellow team members at Oracle: @CookieBaah @aussie_gear

CURRENT STATS
Age: 38
Height: 182 cm
Weight: 93–94 kg
Body Fat: TBA

Training Experience
Years under the bar (former PT – not new to this)

Vitals
BP / HR (avg): 120/70 | 68 bpm
Fasting Blood Glucose: 4.7 mmol/L

Recovery
Sleep (avg): 7–7.5 hours

Current Injuries
Tennis elbow (managing and training around it)

PEDS etc. (Note: Test Cyp - not e)

TRAINING SPLIT

Monday
AM: Push + Abs
PM: HIIT

Tuesday
AM: Pull + Abs

Wednesday
Legs #1

Thursday
AM: Shoulders + Calves
PM: CrossFit

Friday
Legs #2

Saturday
AM: CrossFit

Sunday
Rest / Recovery

PICS (As of 13/04/26)

Goals

Hormone Optimisation

• Stabilise current cycle (focus on E2 & progesterone balance)
• Reassess bloodwork in 4–6 weeks
• Will decide to either cruise or push phase

Physique Development

• Continue building a competitive physique
• Target timeline: 1–2 years to stage-ready condition
• Bring up key areas: legs, upper chest, lower lats

Injury Management & Longevity

• Actively manage tennis elbow to avoid long-term setbacks

How I will be setting up my log moving forward:

• Monday - Check-in days (weekly stats, PED and pic update)
• Tuesday - Day of eats & Macro update
• Wednesday - Information share (PED use, products, research/findings)
• Thursday - Information share (PED use, products, research/findings)
• Friday -Training update / EOW Highlights
• Saturday/Sunday - No Updates

Well, that's enough from me for now... looking forward to meeting/chatting to you all! Please follow my journey along the way!

Tagging the bros/sisters: @Allupfromhere @CookieBaah @aussie_gear @koba @LH5515 @Fillo Calves @Oths @Demon_throne @Freki @Yuri1 @rizzlekdizzle @Cytokind @FromFat2Fit @Stannns @OwEv751 @abolone @Grumpy1 @Stannns @OldButStrong @gar71 @UnclePoon @gar71 @fattie999 @Hansky_26 @Wookie1 @Dreamer_ @Titties @Titties wife

 

[CookieBaah]

Welcome @roguepineapple


Where's those cardio sessions I sent you at

 

[the_alcatraz]

View attachment 170479
Hey brothers and sisters,

I’m kicking off a new long-term log here on EF. Some of you might recognise me from my previous two logs over on Evo.

Previous Logs​

1st Log
This is where everything changed for me. I decided the dad bod had to go, and I was done being unhealthy and wanted to become a better role model for my three boys. I wanted to build discipline, improve my health, and set an example that my family can carry for the rest of their lives.

But as Murphy's law would have it... It wasn't without its challenges! Within the first month, I broke my collarbone badly, which meant surgery and months of rehab. That setback could have stopped me, but it forced me to build mental resilience and push through adversity. By the end of the log, I went from over 29% body fat down to 12.3%.
Link: https://www.evolutionary.org/forums...tide-hgh-bpc157-ghkcu-and-tb500-cycle.108008/

2nd Log
I rolled straight into this one to continue the cut, but it quickly shifted into a recomp/maintenance phase. During this time, I added lean muscle, dropped body fat further, and started to really understand how my body responds... especially in relation to PED use.
Link: https://www.evolutionary.org/forums/threads/10-week-ultimate-cut-cycle-log.109248/


SPONSORS ‍‍‍
It's important to acknowledge the amazing sponsors and people I have logged for, who have well and truly supported my journey in getting to this point. I would like to thank: @PharmabolicsOz @Norvex @Onestopshop @IronHQ (and a shout out to @Infinity Labs)

To the journey ahead... I’m proud to be working alongside @Oracle Research AU, who will be sponsoring me over the next 12 months as we lock in and push towards achieving my goals. Fellow team members at Oracle: @CookieBaah @aussie_gear

CURRENT STATS
Age: 38
Height: 182 cm
Weight: 93–94 kg
Body Fat: TBA

Training Experience
Years under the bar (former PT – not new to this)

Vitals
BP / HR (avg): 120/70 | 68 bpm
Fasting Blood Glucose: 4.7 mmol/L

Recovery
Sleep (avg): 7–7.5 hours

Current Injuries
Tennis elbow (managing and training around it)

PEDS etc. (Note: Test Cyp - not e)

View attachment 170483

TRAINING SPLIT

Monday
AM: Push + Abs
PM: HIIT

Tuesday
AM: Pull + Abs

Wednesday
Legs #1

Thursday
AM: Shoulders + Calves
PM: CrossFit

Friday
Legs #2

Saturday
AM: CrossFit

Sunday
Rest / Recovery

PICS (As of 13/04/26)

Goals

Hormone Optimisation

• Stabilise current cycle (focus on E2 & progesterone balance)
• Reassess bloodwork in 4–6 weeks
• Will decide to either cruise or push phase

Physique Development

• Continue building a competitive physique
• Target timeline: 1–2 years to stage-ready condition
• Bring up key areas: legs, upper chest, lower lats

Injury Management & Longevity

• Actively manage tennis elbow to avoid long-term setbacks

How I will be setting up my log moving forward:

• Monday - Check-in days (weekly stats, PED and pic update)
• Tuesday - Day of eats & Macro update
• Wednesday - Information share (PED use, products, research/findings)
• Thursday - Information share (PED use, products, research/findings)
• Friday -Training update / EOW Highlights
• Saturday/Sunday - No Updates

Well, that's enough from me for now... looking forward to meeting/chatting to you all! Please follow my journey along the way!

Tagging the bros/sisters: @Allupfromhere @CookieBaah @aussie_gear @koba @LH5515 @Fillo Calves @Oths @Demon_throne @Freki @Yuri1 @rizzlekdizzle @Cytokind @FromFat2Fit @Stannns @OwEv751 @abolone @Grumpy1 @Stannns @OldButStrong @gar71 @UnclePoon @gar71 @fattie999 @Hansky_26 @Wookie1 @Dreamer_ @Titties @Titties wife

log approved legend

 

[roguepineapple]

Welcome @roguepineapple


Where's those cardio sessions I sent you at

We don’t talk about Bruno.

log approved legend

Yew! Lesss gooo!

 

[Hulky85]

Boom

 

[Cytokind]

Lesssssgo brother! Good work

 

[Infinity Labs]

Lesssssgo brother! Good work

I love me some pineapple

 

[stevesmi]

View attachment 170479
Hey brothers and sisters,

I’m kicking off a new long-term log here on EF. Some of you might recognise me from my previous two logs over on Evo.

Previous Logs​

1st Log
This is where everything changed for me. I decided the dad bod had to go, and I was done being unhealthy and wanted to become a better role model for my three boys. I wanted to build discipline, improve my health, and set an example that my family can carry for the rest of their lives.

But as Murphy's law would have it... It wasn't without its challenges! Within the first month, I broke my collarbone badly, which meant surgery and months of rehab. That setback could have stopped me, but it forced me to build mental resilience and push through adversity. By the end of the log, I went from over 29% body fat down to 12.3%.
Link: https://www.evolutionary.org/forums...tide-hgh-bpc157-ghkcu-and-tb500-cycle.108008/

2nd Log
I rolled straight into this one to continue the cut, but it quickly shifted into a recomp/maintenance phase. During this time, I added lean muscle, dropped body fat further, and started to really understand how my body responds... especially in relation to PED use.
Link: https://www.evolutionary.org/forums/threads/10-week-ultimate-cut-cycle-log.109248/


SPONSORS ‍‍‍
It's important to acknowledge the amazing sponsors and people I have logged for, who have well and truly supported my journey in getting to this point. I would like to thank: @PharmabolicsOz @Norvex @Onestopshop @IronHQ (and a shout out to @Infinity Labs)

To the journey ahead... I’m proud to be working alongside @Oracle Research AU, who will be sponsoring me over the next 12 months as we lock in and push towards achieving my goals. Fellow team members at Oracle: @CookieBaah @aussie_gear

CURRENT STATS
Age: 38
Height: 182 cm
Weight: 93–94 kg
Body Fat: TBA

Training Experience
Years under the bar (former PT – not new to this)

Vitals
BP / HR (avg): 120/70 | 68 bpm
Fasting Blood Glucose: 4.7 mmol/L

Recovery
Sleep (avg): 7–7.5 hours

Current Injuries
Tennis elbow (managing and training around it)

PEDS etc. (Note: Test Cyp - not e)

View attachment 170483

TRAINING SPLIT

Monday
AM: Push + Abs
PM: HIIT

Tuesday
AM: Pull + Abs

Wednesday
Legs #1

Thursday
AM: Shoulders + Calves
PM: CrossFit

Friday
Legs #2

Saturday
AM: CrossFit

Sunday
Rest / Recovery

PICS (As of 13/04/26)

Goals

Hormone Optimisation

• Stabilise current cycle (focus on E2 & progesterone balance)
• Reassess bloodwork in 4–6 weeks
• Will decide to either cruise or push phase

Physique Development

• Continue building a competitive physique
• Target timeline: 1–2 years to stage-ready condition
• Bring up key areas: legs, upper chest, lower lats

Injury Management & Longevity

• Actively manage tennis elbow to avoid long-term setbacks

How I will be setting up my log moving forward:

• Monday - Check-in days (weekly stats, PED and pic update)
• Tuesday - Day of eats & Macro update
• Wednesday - Information share (PED use, products, research/findings)
• Thursday - Information share (PED use, products, research/findings)
• Friday -Training update / EOW Highlights
• Saturday/Sunday - No Updates

Well, that's enough from me for now... looking forward to meeting/chatting to you all! Please follow my journey along the way!

Tagging the bros/sisters: @Allupfromhere @CookieBaah @aussie_gear @koba @LH5515 @Fillo Calves @Oths @Demon_throne @Freki @Yuri1 @rizzlekdizzle @Cytokind @FromFat2Fit @Stannns @OwEv751 @abolone @Grumpy1 @Stannns @OldButStrong @gar71 @UnclePoon @gar71 @fattie999 @Hansky_26 @Wookie1 @Dreamer_ @Titties @Titties wife

@roguepineapple looking very conditioned with your pictures. Nice to see a fresh start on this new log on here.

 

[ceo]

View attachment 170479
Hey brothers and sisters,

I’m kicking off a new long-term log here on EF. Some of you might recognise me from my previous two logs over on Evo.

Previous Logs​

1st Log
This is where everything changed for me. I decided the dad bod had to go, and I was done being unhealthy and wanted to become a better role model for my three boys. I wanted to build discipline, improve my health, and set an example that my family can carry for the rest of their lives.

But as Murphy's law would have it... It wasn't without its challenges! Within the first month, I broke my collarbone badly, which meant surgery and months of rehab. That setback could have stopped me, but it forced me to build mental resilience and push through adversity. By the end of the log, I went from over 29% body fat down to 12.3%.
Link: https://www.evolutionary.org/forums...tide-hgh-bpc157-ghkcu-and-tb500-cycle.108008/

2nd Log
I rolled straight into this one to continue the cut, but it quickly shifted into a recomp/maintenance phase. During this time, I added lean muscle, dropped body fat further, and started to really understand how my body responds... especially in relation to PED use.
Link: https://www.evolutionary.org/forums/threads/10-week-ultimate-cut-cycle-log.109248/


SPONSORS ‍‍‍
It's important to acknowledge the amazing sponsors and people I have logged for, who have well and truly supported my journey in getting to this point. I would like to thank: @PharmabolicsOz @Norvex @Onestopshop @IronHQ (and a shout out to @Infinity Labs)

To the journey ahead... I’m proud to be working alongside @Oracle Research AU, who will be sponsoring me over the next 12 months as we lock in and push towards achieving my goals. Fellow team members at Oracle: @CookieBaah @aussie_gear

CURRENT STATS
Age: 38
Height: 182 cm
Weight: 93–94 kg
Body Fat: TBA

Training Experience
Years under the bar (former PT – not new to this)

Vitals
BP / HR (avg): 120/70 | 68 bpm
Fasting Blood Glucose: 4.7 mmol/L

Recovery
Sleep (avg): 7–7.5 hours

Current Injuries
Tennis elbow (managing and training around it)

PEDS etc. (Note: Test Cyp - not e)

View attachment 170483

TRAINING SPLIT

Monday
AM: Push + Abs
PM: HIIT

Tuesday
AM: Pull + Abs

Wednesday
Legs #1

Thursday
AM: Shoulders + Calves
PM: CrossFit

Friday
Legs #2

Saturday
AM: CrossFit

Sunday
Rest / Recovery

PICS (As of 13/04/26)

Goals

Hormone Optimisation

• Stabilise current cycle (focus on E2 & progesterone balance)
• Reassess bloodwork in 4–6 weeks
• Will decide to either cruise or push phase

Physique Development

• Continue building a competitive physique
• Target timeline: 1–2 years to stage-ready condition
• Bring up key areas: legs, upper chest, lower lats

Injury Management & Longevity

• Actively manage tennis elbow to avoid long-term setbacks

How I will be setting up my log moving forward:

• Monday - Check-in days (weekly stats, PED and pic update)
• Tuesday - Day of eats & Macro update
• Wednesday - Information share (PED use, products, research/findings)
• Thursday - Information share (PED use, products, research/findings)
• Friday -Training update / EOW Highlights
• Saturday/Sunday - No Updates

Well, that's enough from me for now... looking forward to meeting/chatting to you all! Please follow my journey along the way!

Tagging the bros/sisters: @Allupfromhere @CookieBaah @aussie_gear @koba @LH5515 @Fillo Calves @Oths @Demon_throne @Freki @Yuri1 @rizzlekdizzle @Cytokind @FromFat2Fit @Stannns @OwEv751 @abolone @Grumpy1 @Stannns @OldButStrong @gar71 @UnclePoon @gar71 @fattie999 @Hansky_26 @Wookie1 @Dreamer_ @Titties @Titties wife

Bros, dropping that much body fat is amazing. You gonna keep going too? I think you're gonna be down to 8% pretty soon. @roguepineapple

 

[Stannns]

Nice start bro good starting point with the physique

 

[Ulter]

View attachment 170479
Hey brothers and sisters,

I’m kicking off a new long-term log here on EF. Some of you might recognise me from my previous two logs over on Evo.

Previous Logs​

1st Log
This is where everything changed for me. I decided the dad bod had to go, and I was done being unhealthy and wanted to become a better role model for my three boys. I wanted to build discipline, improve my health, and set an example that my family can carry for the rest of their lives.

But as Murphy's law would have it... It wasn't without its challenges! Within the first month, I broke my collarbone badly, which meant surgery and months of rehab. That setback could have stopped me, but it forced me to build mental resilience and push through adversity. By the end of the log, I went from over 29% body fat down to 12.3%.
Link: https://www.evolutionary.org/forums...tide-hgh-bpc157-ghkcu-and-tb500-cycle.108008/

2nd Log
I rolled straight into this one to continue the cut, but it quickly shifted into a recomp/maintenance phase. During this time, I added lean muscle, dropped body fat further, and started to really understand how my body responds... especially in relation to PED use.
Link: https://www.evolutionary.org/forums/threads/10-week-ultimate-cut-cycle-log.109248/


SPONSORS ‍‍‍
It's important to acknowledge the amazing sponsors and people I have logged for, who have well and truly supported my journey in getting to this point. I would like to thank: @PharmabolicsOz @Norvex @Onestopshop @IronHQ (and a shout out to @Infinity Labs)

To the journey ahead... I’m proud to be working alongside @Oracle Research AU, who will be sponsoring me over the next 12 months as we lock in and push towards achieving my goals. Fellow team members at Oracle: @CookieBaah @aussie_gear

CURRENT STATS
Age: 38
Height: 182 cm
Weight: 93–94 kg
Body Fat: TBA

Training Experience
Years under the bar (former PT – not new to this)

Vitals
BP / HR (avg): 120/70 | 68 bpm
Fasting Blood Glucose: 4.7 mmol/L

Recovery
Sleep (avg): 7–7.5 hours

Current Injuries
Tennis elbow (managing and training around it)

PEDS etc. (Note: Test Cyp - not e)

View attachment 170483

TRAINING SPLIT

Monday
AM: Push + Abs
PM: HIIT

Tuesday
AM: Pull + Abs

Wednesday
Legs #1

Thursday
AM: Shoulders + Calves
PM: CrossFit

Friday
Legs #2

Saturday
AM: CrossFit

Sunday
Rest / Recovery

PICS (As of 13/04/26)

Goals

Hormone Optimisation

• Stabilise current cycle (focus on E2 & progesterone balance)
• Reassess bloodwork in 4–6 weeks
• Will decide to either cruise or push phase

Physique Development

• Continue building a competitive physique
• Target timeline: 1–2 years to stage-ready condition
• Bring up key areas: legs, upper chest, lower lats

Injury Management & Longevity

• Actively manage tennis elbow to avoid long-term setbacks

How I will be setting up my log moving forward:

• Monday - Check-in days (weekly stats, PED and pic update)
• Tuesday - Day of eats & Macro update
• Wednesday - Information share (PED use, products, research/findings)
• Thursday - Information share (PED use, products, research/findings)
• Friday -Training update / EOW Highlights
• Saturday/Sunday - No Updates

Well, that's enough from me for now... looking forward to meeting/chatting to you all! Please follow my journey along the way!

Tagging the bros/sisters: @Allupfromhere @CookieBaah @aussie_gear @koba @LH5515 @Fillo Calves @Oths @Demon_throne @Freki @Yuri1 @rizzlekdizzle @Cytokind @FromFat2Fit @Stannns @OwEv751 @abolone @Grumpy1 @Stannns @OldButStrong @gar71 @UnclePoon @gar71 @fattie999 @Hansky_26 @Wookie1 @Dreamer_ @Titties @Titties wife

I thought for sure I recognized a familiar name. @roguepineapple who could forget you? Your logs are fantastic. I'm glad you're over here, part of the EF family.

 

[SteveMobsterG]

But as Murphy's law would have it... It wasn't without its challenges! Within the first month, I broke my collarbone badly, which meant surgery and months of rehab. That setback could have stopped me, but it forced me to build mental resilience and push through adversity. By the end of the log, I went from over 29% body fat down to 12.3%.

Great stuff

 

[abolone]

It's important to acknowledge the amazing sponsors and people I have logged for, who have well and truly supported my journey in getting to this point. I would like to thank: @PharmabolicsOz @Norvex @Onestopshop @IronHQ (and a shout out to @Infinity Labs)

Great dudes great vendors mate!
Welcome to EF brother!

Do you have a home gym set up?

 

[gar71]

View attachment 170479
Hey brothers and sisters,

I’m kicking off a new long-term log here on EF. Some of you might recognise me from my previous two logs over on Evo.

Previous Logs​

1st Log
This is where everything changed for me. I decided the dad bod had to go, and I was done being unhealthy and wanted to become a better role model for my three boys. I wanted to build discipline, improve my health, and set an example that my family can carry for the rest of their lives.

But as Murphy's law would have it... It wasn't without its challenges! Within the first month, I broke my collarbone badly, which meant surgery and months of rehab. That setback could have stopped me, but it forced me to build mental resilience and push through adversity. By the end of the log, I went from over 29% body fat down to 12.3%.
Link: https://www.evolutionary.org/forums...tide-hgh-bpc157-ghkcu-and-tb500-cycle.108008/

2nd Log
I rolled straight into this one to continue the cut, but it quickly shifted into a recomp/maintenance phase. During this time, I added lean muscle, dropped body fat further, and started to really understand how my body responds... especially in relation to PED use.
Link: https://www.evolutionary.org/forums/threads/10-week-ultimate-cut-cycle-log.109248/


SPONSORS ‍‍‍
It's important to acknowledge the amazing sponsors and people I have logged for, who have well and truly supported my journey in getting to this point. I would like to thank: @PharmabolicsOz @Norvex @Onestopshop @IronHQ (and a shout out to @Infinity Labs)

To the journey ahead... I’m proud to be working alongside @Oracle Research AU, who will be sponsoring me over the next 12 months as we lock in and push towards achieving my goals. Fellow team members at Oracle: @CookieBaah @aussie_gear

CURRENT STATS
Age: 38
Height: 182 cm
Weight: 93–94 kg
Body Fat: TBA

Training Experience
Years under the bar (former PT – not new to this)

Vitals
BP / HR (avg): 120/70 | 68 bpm
Fasting Blood Glucose: 4.7 mmol/L

Recovery
Sleep (avg): 7–7.5 hours

Current Injuries
Tennis elbow (managing and training around it)

PEDS etc. (Note: Test Cyp - not e)

View attachment 170483

TRAINING SPLIT

Monday
AM: Push + Abs
PM: HIIT

Tuesday
AM: Pull + Abs

Wednesday
Legs #1

Thursday
AM: Shoulders + Calves
PM: CrossFit

Friday
Legs #2

Saturday
AM: CrossFit

Sunday
Rest / Recovery

PICS (As of 13/04/26)

Goals

Hormone Optimisation

• Stabilise current cycle (focus on E2 & progesterone balance)
• Reassess bloodwork in 4–6 weeks
• Will decide to either cruise or push phase

Physique Development

• Continue building a competitive physique
• Target timeline: 1–2 years to stage-ready condition
• Bring up key areas: legs, upper chest, lower lats

Injury Management & Longevity

• Actively manage tennis elbow to avoid long-term setbacks

How I will be setting up my log moving forward:

• Monday - Check-in days (weekly stats, PED and pic update)
• Tuesday - Day of eats & Macro update
• Wednesday - Information share (PED use, products, research/findings)
• Thursday - Information share (PED use, products, research/findings)
• Friday -Training update / EOW Highlights
• Saturday/Sunday - No Updates

Well, that's enough from me for now... looking forward to meeting/chatting to you all! Please follow my journey along the way!

Tagging the bros/sisters: @Allupfromhere @CookieBaah @aussie_gear @koba @LH5515 @Fillo Calves @Oths @Demon_throne @Freki @Yuri1 @rizzlekdizzle @Cytokind @FromFat2Fit @Stannns @OwEv751 @abolone @Grumpy1 @Stannns @OldButStrong @gar71 @UnclePoon @gar71 @fattie999 @Hansky_26 @Wookie1 @Dreamer_ @Titties @Titties wife

Great intro brother, you’ve made a huge amount of progress across your two previous logs and I’ll be following along to see you smash this one, let’s go

 

[koba]

Great intro brother, you’ve made a huge amount of progress across your two previous logs and I’ll be following along to see you smash this one, let’s go

Following as always bro

 

[roguepineapple]

@roguepineapple looking very conditioned with your pictures. Nice to see a fresh start on this new log on here.

Thank you bro! Thanks for the drop in and support!

Bros, dropping that much body fat is amazing. You gonna keep going too? I think you're gonna be down to 8% pretty soon. @roguepineapple

Thank you! Just in a holding/recomp phase still. Focusing on putting on as much lean muscle as possible while continuing the BF drop. Once I’m happy with the look, I’ll do a push.

Nice start bro good starting point with the physique

Thanks mate!

I thought for sure I recognized a familiar name. @roguepineapple who could forget you? Your logs are fantastic. I'm glad you're over here, part of the EF family.

Hahaha! I’m here!
Thank you for the drop in and support once again.

Great dudes great vendors mate!
Welcome to EF brother!

Do you have a home gym set up?

Hey! Sure do. We have kitted it out quite well and have done away with training in a commercial gym now. Love training in our own space and really letting loose! The grunts, yells/screams, loud tunes, barefoot sessions…. Utter bliss! My happy place.

Great intro brother, you’ve made a huge amount of progress across your two previous logs and I’ll be following along to see you smash this one, let’s go

Ey thanks brother! Thank you thank you.

Following as always bro

Thank you for your support! Means a lot brother!

 

[ballin2504]

View attachment 170479
Hey brothers and sisters,

I’m kicking off a new long-term log here on EF. Some of you might recognise me from my previous two logs over on Evo.

Previous Logs​

1st Log
This is where everything changed for me. I decided the dad bod had to go, and I was done being unhealthy and wanted to become a better role model for my three boys. I wanted to build discipline, improve my health, and set an example that my family can carry for the rest of their lives.

But as Murphy's law would have it... It wasn't without its challenges! Within the first month, I broke my collarbone badly, which meant surgery and months of rehab. That setback could have stopped me, but it forced me to build mental resilience and push through adversity. By the end of the log, I went from over 29% body fat down to 12.3%.
Link: https://www.evolutionary.org/forums...tide-hgh-bpc157-ghkcu-and-tb500-cycle.108008/

2nd Log
I rolled straight into this one to continue the cut, but it quickly shifted into a recomp/maintenance phase. During this time, I added lean muscle, dropped body fat further, and started to really understand how my body responds... especially in relation to PED use.
Link: https://www.evolutionary.org/forums/threads/10-week-ultimate-cut-cycle-log.109248/


SPONSORS ‍‍‍
It's important to acknowledge the amazing sponsors and people I have logged for, who have well and truly supported my journey in getting to this point. I would like to thank: @PharmabolicsOz @Norvex @Onestopshop @IronHQ (and a shout out to @Infinity Labs)

To the journey ahead... I’m proud to be working alongside @Oracle Research AU, who will be sponsoring me over the next 12 months as we lock in and push towards achieving my goals. Fellow team members at Oracle: @CookieBaah @aussie_gear

CURRENT STATS
Age: 38
Height: 182 cm
Weight: 93–94 kg
Body Fat: TBA

Training Experience
Years under the bar (former PT – not new to this)

Vitals
BP / HR (avg): 120/70 | 68 bpm
Fasting Blood Glucose: 4.7 mmol/L

Recovery
Sleep (avg): 7–7.5 hours

Current Injuries
Tennis elbow (managing and training around it)

PEDS etc. (Note: Test Cyp - not e)

View attachment 170483

TRAINING SPLIT

Monday
AM: Push + Abs
PM: HIIT

Tuesday
AM: Pull + Abs

Wednesday
Legs #1

Thursday
AM: Shoulders + Calves
PM: CrossFit

Friday
Legs #2

Saturday
AM: CrossFit

Sunday
Rest / Recovery

PICS (As of 13/04/26)

Goals

Hormone Optimisation

• Stabilise current cycle (focus on E2 & progesterone balance)
• Reassess bloodwork in 4–6 weeks
• Will decide to either cruise or push phase

Physique Development

• Continue building a competitive physique
• Target timeline: 1–2 years to stage-ready condition
• Bring up key areas: legs, upper chest, lower lats

Injury Management & Longevity

• Actively manage tennis elbow to avoid long-term setbacks

How I will be setting up my log moving forward:

• Monday - Check-in days (weekly stats, PED and pic update)
• Tuesday - Day of eats & Macro update
• Wednesday - Information share (PED use, products, research/findings)
• Thursday - Information share (PED use, products, research/findings)
• Friday -Training update / EOW Highlights
• Saturday/Sunday - No Updates

Well, that's enough from me for now... looking forward to meeting/chatting to you all! Please follow my journey along the way!

Tagging the bros/sisters: @Allupfromhere @CookieBaah @aussie_gear @koba @LH5515 @Fillo Calves @Oths @Demon_throne @Freki @Yuri1 @rizzlekdizzle @Cytokind @FromFat2Fit @Stannns @OwEv751 @abolone @Grumpy1 @Stannns @OldButStrong @gar71 @UnclePoon @gar71 @fattie999 @Hansky_26 @Wookie1 @Dreamer_ @Titties @Titties wife

@roguepineapple nice start to the log and welcome aboard. I’ll be following along

 

[ROIDDERS]

View attachment 170479
Hey brothers and sisters,

I’m kicking off a new long-term log here on EF. Some of you might recognise me from my previous two logs over on Evo.

Previous Logs​

1st Log
This is where everything changed for me. I decided the dad bod had to go, and I was done being unhealthy and wanted to become a better role model for my three boys. I wanted to build discipline, improve my health, and set an example that my family can carry for the rest of their lives.

But as Murphy's law would have it... It wasn't without its challenges! Within the first month, I broke my collarbone badly, which meant surgery and months of rehab. That setback could have stopped me, but it forced me to build mental resilience and push through adversity. By the end of the log, I went from over 29% body fat down to 12.3%.
Link: https://www.evolutionary.org/forums...tide-hgh-bpc157-ghkcu-and-tb500-cycle.108008/

2nd Log
I rolled straight into this one to continue the cut, but it quickly shifted into a recomp/maintenance phase. During this time, I added lean muscle, dropped body fat further, and started to really understand how my body responds... especially in relation to PED use.
Link: https://www.evolutionary.org/forums/threads/10-week-ultimate-cut-cycle-log.109248/


SPONSORS ‍‍‍
It's important to acknowledge the amazing sponsors and people I have logged for, who have well and truly supported my journey in getting to this point. I would like to thank: @PharmabolicsOz @Norvex @Onestopshop @IronHQ (and a shout out to @Infinity Labs)

To the journey ahead... I’m proud to be working alongside @Oracle Research AU, who will be sponsoring me over the next 12 months as we lock in and push towards achieving my goals. Fellow team members at Oracle: @CookieBaah @aussie_gear

CURRENT STATS
Age: 38
Height: 182 cm
Weight: 93–94 kg
Body Fat: TBA

Training Experience
Years under the bar (former PT – not new to this)

Vitals
BP / HR (avg): 120/70 | 68 bpm
Fasting Blood Glucose: 4.7 mmol/L

Recovery
Sleep (avg): 7–7.5 hours

Current Injuries
Tennis elbow (managing and training around it)

PEDS etc. (Note: Test Cyp - not e)

View attachment 170483

TRAINING SPLIT

Monday
AM: Push + Abs
PM: HIIT

Tuesday
AM: Pull + Abs

Wednesday
Legs #1

Thursday
AM: Shoulders + Calves
PM: CrossFit

Friday
Legs #2

Saturday
AM: CrossFit

Sunday
Rest / Recovery

PICS (As of 13/04/26)

Goals

Hormone Optimisation

• Stabilise current cycle (focus on E2 & progesterone balance)
• Reassess bloodwork in 4–6 weeks
• Will decide to either cruise or push phase

Physique Development

• Continue building a competitive physique
• Target timeline: 1–2 years to stage-ready condition
• Bring up key areas: legs, upper chest, lower lats

Injury Management & Longevity

• Actively manage tennis elbow to avoid long-term setbacks

How I will be setting up my log moving forward:

• Monday - Check-in days (weekly stats, PED and pic update)
• Tuesday - Day of eats & Macro update
• Wednesday - Information share (PED use, products, research/findings)
• Thursday - Information share (PED use, products, research/findings)
• Friday -Training update / EOW Highlights
• Saturday/Sunday - No Updates

Well, that's enough from me for now... looking forward to meeting/chatting to you all! Please follow my journey along the way!

Tagging the bros/sisters: @Allupfromhere @CookieBaah @aussie_gear @koba @LH5515 @Fillo Calves @Oths @Demon_throne @Freki @Yuri1 @rizzlekdizzle @Cytokind @FromFat2Fit @Stannns @OwEv751 @abolone @Grumpy1 @Stannns @OldButStrong @gar71 @UnclePoon @gar71 @fattie999 @Hansky_26 @Wookie1 @Dreamer_ @Titties @Titties wife

@roguepineapple physique development looks perfect. I like everything you're doing. Keep it up.

 

[abolone]

Thank you bro! Thanks for the drop in and support!

Thank you! Just in a holding/recomp phase still. Focusing on putting on as much lean muscle as possible while continuing the BF drop. Once I’m happy with the look, I’ll do a push.

Thanks mate!

Hahaha! I’m here!
Thank you for the drop in and support once again.

Hey! Sure do. We have kitted it out quite well and have done away with training in a commercial gym now. Love training in our own space and really letting loose! The grunts, yells/screams, loud tunes, barefoot sessions…. Utter bliss! My happy place.

Ey thanks brother! Thank you thank you.

Thank you for your support! Means a lot brother!

Share the gym with us bro would love to see

 

[2Thick]

Thank you bro! Thanks for the drop in and support!

Thank you! Just in a holding/recomp phase still. Focusing on putting on as much lean muscle as possible while continuing the BF drop. Once I’m happy with the look, I’ll do a push.

Thanks mate!

Hahaha! I’m here!
Thank you for the drop in and support once again.

Hey! Sure do. We have kitted it out quite well and have done away with training in a commercial gym now. Love training in our own space and really letting loose! The grunts, yells/screams, loud tunes, barefoot sessions…. Utter bliss! My happy place.

Ey thanks brother! Thank you thank you.

Thank you for your support! Means a lot brother!

Nice job on these follow-ups, man. It's good to see you motivated and pushing hard.

 

[Ulter]

Hahaha! I’m here!
Thank you for the drop in and support once again.

Gotta be here and gotta push it.

 

[ceo]

Thank you bro! Thanks for the drop in and support!

Thank you! Just in a holding/recomp phase still. Focusing on putting on as much lean muscle as possible while continuing the BF drop. Once I’m happy with the look, I’ll do a push.

Thanks mate!

Hahaha! I’m here!
Thank you for the drop in and support once again.

Hey! Sure do. We have kitted it out quite well and have done away with training in a commercial gym now. Love training in our own space and really letting loose! The grunts, yells/screams, loud tunes, barefoot sessions…. Utter bliss! My happy place.

Ey thanks brother! Thank you thank you.

Thank you for your support! Means a lot brother!

Bros, hell yeah, I think you got a good attitude.

 

[Tiger Salman Khan]

View attachment 170479
Hey brothers and sisters,

I’m kicking off a new long-term log here on EF. Some of you might recognise me from my previous two logs over on Evo.

Previous Logs​

1st Log
This is where everything changed for me. I decided the dad bod had to go, and I was done being unhealthy and wanted to become a better role model for my three boys. I wanted to build discipline, improve my health, and set an example that my family can carry for the rest of their lives.

But as Murphy's law would have it... It wasn't without its challenges! Within the first month, I broke my collarbone badly, which meant surgery and months of rehab. That setback could have stopped me, but it forced me to build mental resilience and push through adversity. By the end of the log, I went from over 29% body fat down to 12.3%.
Link: https://www.evolutionary.org/forums...tide-hgh-bpc157-ghkcu-and-tb500-cycle.108008/

2nd Log
I rolled straight into this one to continue the cut, but it quickly shifted into a recomp/maintenance phase. During this time, I added lean muscle, dropped body fat further, and started to really understand how my body responds... especially in relation to PED use.
Link: https://www.evolutionary.org/forums/threads/10-week-ultimate-cut-cycle-log.109248/


SPONSORS ‍‍‍
It's important to acknowledge the amazing sponsors and people I have logged for, who have well and truly supported my journey in getting to this point. I would like to thank: @PharmabolicsOz @Norvex @Onestopshop @IronHQ (and a shout out to @Infinity Labs)

To the journey ahead... I’m proud to be working alongside @Oracle Research AU, who will be sponsoring me over the next 12 months as we lock in and push towards achieving my goals. Fellow team members at Oracle: @CookieBaah @aussie_gear

CURRENT STATS
Age: 38
Height: 182 cm
Weight: 93–94 kg
Body Fat: TBA

Training Experience
Years under the bar (former PT – not new to this)

Vitals
BP / HR (avg): 120/70 | 68 bpm
Fasting Blood Glucose: 4.7 mmol/L

Recovery
Sleep (avg): 7–7.5 hours

Current Injuries
Tennis elbow (managing and training around it)

PEDS etc. (Note: Test Cyp - not e)

View attachment 170483

TRAINING SPLIT

Monday
AM: Push + Abs
PM: HIIT

Tuesday
AM: Pull + Abs

Wednesday
Legs #1

Thursday
AM: Shoulders + Calves
PM: CrossFit

Friday
Legs #2

Saturday
AM: CrossFit

Sunday
Rest / Recovery

PICS (As of 13/04/26)

Goals

Hormone Optimisation

• Stabilise current cycle (focus on E2 & progesterone balance)
• Reassess bloodwork in 4–6 weeks
• Will decide to either cruise or push phase

Physique Development

• Continue building a competitive physique
• Target timeline: 1–2 years to stage-ready condition
• Bring up key areas: legs, upper chest, lower lats

Injury Management & Longevity

• Actively manage tennis elbow to avoid long-term setbacks

How I will be setting up my log moving forward:

• Monday - Check-in days (weekly stats, PED and pic update)
• Tuesday - Day of eats & Macro update
• Wednesday - Information share (PED use, products, research/findings)
• Thursday - Information share (PED use, products, research/findings)
• Friday -Training update / EOW Highlights
• Saturday/Sunday - No Updates

Well, that's enough from me for now... looking forward to meeting/chatting to you all! Please follow my journey along the way!

Tagging the bros/sisters: @Allupfromhere @CookieBaah @aussie_gear @koba @LH5515 @Fillo Calves @Oths @Demon_throne @Freki @Yuri1 @rizzlekdizzle @Cytokind @FromFat2Fit @Stannns @OwEv751 @abolone @Grumpy1 @Stannns @OldButStrong @gar71 @UnclePoon @gar71 @fattie999 @Hansky_26 @Wookie1 @Dreamer_ @Titties @Titties wife

@roguepineapple awesome work bro.....looking amazing.....

 

[Hulky85]

He’s a beast king of of pineapples

 

[roguepineapple]

Evening EF Fam! I'm back after a week's hiatus! Has been an absolute bonker week with work and back-to-school/sport/extracurricular family activities! Have had a big shift in training focus over the past week, with some clearly defined training goals that I will be chipping at moving forward! Without further delay, let's get at it!

Proudly backed by (and launching soon...)

Peptides & AAS sponsor: @Oracle Research AU

27/04/26
Day: (Push / Check-in)

Weight - weekly average (fasted): 93.90kg
Change from previous week - average: 93.94kg (.04kg)
BP / Pulse: 130/78 | 67
Sleep: 8hrs 54m | 7hrs 44m week average

​

Phase: Recomp
Goal: Maintain 93–94kg while improving body composition, building lean muscle, reducing body fat, and steadily increasing strength.

Focus Areas: Lower lat development, increase mass of legs overall, and increase chest size.

​

Energy: 10/10
Recovery: Going well! Had Saturday and Sunday off to recharge and used as a refeed day. Had a strong Push session today as a result.
Mental: 10/10
Injuries / Notes: Suffering from elbow tendinitis (tennis elbow). Managing with RICE method, physio (at home), and lifting aids.

​

Session: PUSH DAY

Performance Notes:
Progressive overload - weights and strength are still increasing across the board. I had ample energy and endurance throughout my session.

Food/Macros (unchanged)​

Calories: 2990
Carbs: 385g
Protein: 250g
Fats: 50g

Notes:

AAS:
Mast dosage was increased to 600mg per week (on the day of my first intro log). The reason was that I reverted to my previous coach's advice on the last PED plan update. I owe it to myself to see the final advice through, and retest/compare bloods (in 3 more weeks). I will then look to redesign my PED plan with the incorporation of NPP from @Oracle Research AU as I push into a lean bulk phase after my recomp. Will also be trialling his injectable superdroll... yew!

HGH:
Have been running @Oracle Research AU's HgH 120IU kits... I won't say much at the moment as he is still to launch on EF soon... so I will share my in-depth review once he has launched.

Ancillaries:
SLU at 25mg is currently being used from @Oracle Research AU pre-workout.

Will post TD pics of products that I am running when @Oracle Research AU brings the fire!!!

So... here's my quick little update for now... will get back into the swing of things over the course of this week and get more active once again. Peace!

(POST PUMP CHEST PIC - But from last week... forgot to take one from today's session hahaahah )

​

 

[roguepineapple]

@roguepineapple nice start to the log and welcome aboard. I’ll be following along

Thank you brother! A bit of a hiatus last week... but I'm back at it!

@roguepineapple physique development looks perfect. I like everything you're doing. Keep it up.

Thanks bro! Will continue the grind which we all love.

Share the gym with us bro would love to see

Hahahaah! Will do! I always forget to take photos as I get stuck straight into my routine lol.

Nice job on these follow-ups, man. It's good to see you motivated and pushing hard.

Thank you, mate!

Gotta be here and gotta push it.

Push it real good! Ice-Ice...

Bros, hell yeah, I think you got a good attitude.

Cheers bro! Gotta have a healthy and focused mindset to achieve your goals!

@roguepineapple awesome work bro.....looking amazing.....

Thank you, sir!

He’s a beast king of of pineapples

Hahahaahahha! Love me some pineapples!

 

[abolone]

Don't forget! I love a home gym set up!!!!

 

[koba]

Evening EF Fam! I'm back after a week's hiatus! Has been an absolute bonker week with work and back-to-school/sport/extracurricular family activities! Have had a big shift in training focus over the past week, with some clearly defined training goals that I will be chipping at moving forward! Without further delay, let's get at it!

Proudly backed by (and launching soon...)

View attachment 171547

Peptides & AAS sponsor: @Oracle Research AU

27/04/26
Day: (Push / Check-in)

Weight - weekly average (fasted): 93.90kg
Change from previous week - average: 93.94kg (.04kg)
BP / Pulse: 130/78 | 67
Sleep: 8hrs 54m | 7hrs 44m week average

​

Phase: Recomp
Goal: Maintain 93–94kg while improving body composition, building lean muscle, reducing body fat, and steadily increasing strength.

Focus Areas: Lower lat development, increase mass of legs overall, and increase chest size.

​

Energy: 10/10
Recovery: Going well! Had Saturday and Sunday off to recharge and used as a refeed day. Had a strong Push session today as a result.
Mental: 10/10
Injuries / Notes: Suffering from elbow tendinitis (tennis elbow). Managing with RICE method, physio (at home), and lifting aids.

​

Session: PUSH DAY
View attachment 171548View attachment 171549View attachment 171550


Performance Notes:
Progressive overload - weights and strength are still increasing across the board. I had ample energy and endurance throughout my session.

Food/Macros (unchanged)​

Calories: 2990
Carbs: 385g
Protein: 250g
Fats: 50g

Notes:

AAS:
Mast dosage was increased to 600mg per week (on the day of my first intro log). The reason was that I reverted to my previous coach's advice on the last PED plan update. I owe it to myself to see the final advice through, and retest/compare bloods (in 3 more weeks). I will then look to redesign my PED plan with the incorporation of NPP from @Oracle Research AU as I push into a lean bulk phase after my recomp. Will also be trialling his injectable superdroll... yew!

HGH:
Have been running @Oracle Research AU's HgH 120IU kits... I won't say much at the moment as he is still to launch on EF soon... so I will share my in-depth review once he has launched.

Ancillaries:
SLU at 25mg is currently being used from @Oracle Research AU pre-workout.

Will post TD pics of products that I am running when @Oracle Research AU brings the fire!!!

So... here's my quick little update for now... will get back into the swing of things over the course of this week and get more active once again. Peace!

(POST PUMP CHEST PIC - But from last week... forgot to take one from today's session hahaahah )

View attachment 171551​

​

Your are looking Awesome brother!
Keen to see what goodies @Oracle Research AU has to show off

 

[CookieBaah]

Welcome back again mr pineapple

 

[gar71]

Evening EF Fam! I'm back after a week's hiatus! Has been an absolute bonker week with work and back-to-school/sport/extracurricular family activities! Have had a big shift in training focus over the past week, with some clearly defined training goals that I will be chipping at moving forward! Without further delay, let's get at it!

Proudly backed by (and launching soon...)

View attachment 171547

Peptides & AAS sponsor: @Oracle Research AU

27/04/26
Day: (Push / Check-in)

Weight - weekly average (fasted): 93.90kg
Change from previous week - average: 93.94kg (.04kg)
BP / Pulse: 130/78 | 67
Sleep: 8hrs 54m | 7hrs 44m week average

​

Phase: Recomp
Goal: Maintain 93–94kg while improving body composition, building lean muscle, reducing body fat, and steadily increasing strength.

Focus Areas: Lower lat development, increase mass of legs overall, and increase chest size.

​

Energy: 10/10
Recovery: Going well! Had Saturday and Sunday off to recharge and used as a refeed day. Had a strong Push session today as a result.
Mental: 10/10
Injuries / Notes: Suffering from elbow tendinitis (tennis elbow). Managing with RICE method, physio (at home), and lifting aids.

​

Session: PUSH DAY
View attachment 171548View attachment 171549View attachment 171550


Performance Notes:
Progressive overload - weights and strength are still increasing across the board. I had ample energy and endurance throughout my session.

Food/Macros (unchanged)​

Calories: 2990
Carbs: 385g
Protein: 250g
Fats: 50g

Notes:

AAS:
Mast dosage was increased to 600mg per week (on the day of my first intro log). The reason was that I reverted to my previous coach's advice on the last PED plan update. I owe it to myself to see the final advice through, and retest/compare bloods (in 3 more weeks). I will then look to redesign my PED plan with the incorporation of NPP from @Oracle Research AU as I push into a lean bulk phase after my recomp. Will also be trialling his injectable superdroll... yew!

HGH:
Have been running @Oracle Research AU's HgH 120IU kits... I won't say much at the moment as he is still to launch on EF soon... so I will share my in-depth review once he has launched.

Ancillaries:
SLU at 25mg is currently being used from @Oracle Research AU pre-workout.

Will post TD pics of products that I am running when @Oracle Research AU brings the fire!!!

So... here's my quick little update for now... will get back into the swing of things over the course of this week and get more active once again. Peace!

(POST PUMP CHEST PIC - But from last week... forgot to take one from today's session hahaahah )

View attachment 171551​

​

Great update and looking jacked

 

[roguepineapple]

Proudly backed by (and launching soon...)

Peptides & AAS sponsor: @Oracle Research AU

TUESDAY — NUTRITION & TRAINING

My Fitness Pal app updated over the weekend and defaulted to my old weight and stats, which I didn't realise until today. I did find it strange that I was struggling to consume my macros yesterday (I still did it, mind you)! Wifey even said that she noticed I was eating a lot more carbs than usual hahaahh! Well... Literally had me consuming 487g of carbs, 300g protein, and 60g fats yesterday when I thought I was on my usual macros!!! gahhhhh!!!
I actually felt super strong in my workout this morning and had ample energy hahaha! Thinking I'm an absolute machine ripping weight around, etc., I guess carb loading for the whole day will do that to you .
So... no time better than the present to update my macros.

Macro Target - Updated​

Calories: 3050
Carbs: 400g
Protein: 250g
Fats: 50g

Adherence: 10/10

Thoughts for the day​

Wow! Ample energy throughout my workout. Today was my pull routine followed by an ab finisher and HIIT on the assault bike for 10 minutes. Made good use of those extra carbs/cals yesterday!
I'm still nursing and managing my ongoing tennis elbow... so if you have any further tips to address this injury, please let me know . For now, my lifting straps, along with my elbow sleeves, help, as well as physio routines at home with a dumbbell to strengthen the forearms.

 

[2Thick]

Thank you brother! A bit of a hiatus last week... but I'm back at it!

Thanks bro! Will continue the grind which we all love.

Hahahaah! Will do! I always forget to take photos as I get stuck straight into my routine lol.

Thank you, mate!

Push it real good! Ice-Ice...

Cheers bro! Gotta have a healthy and focused mindset to achieve your goals!

Thank you, sir!

Hahahaahahha! Love me some pineapples!

Keep up the good work man. Great follow-ups.

 

[abolone]

I love the detail man, so good!
@Oracle Research AU

 

[Ulter]

Thank you brother! A bit of a hiatus last week... but I'm back at it!

Thanks bro! Will continue the grind which we all love.

Hahahaah! Will do! I always forget to take photos as I get stuck straight into my routine lol.

Thank you, mate!

Push it real good! Ice-Ice...

Cheers bro! Gotta have a healthy and focused mindset to achieve your goals!

Thank you, sir!

Hahahaahahha! Love me some pineapples!

Keep pumping the iron. I love to see it.

 

[ROIDDERS]

Thanks bro! Will continue the grind which we all love.

The grind of the iron is the best thing ever.

 

[ceo]

Cheers bro! Gotta have a healthy and focused mindset to achieve your goals!

bros hell yeah!