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Approved Log Test, Eq, Deca, GH, Insulin Bulking Cycle Log

Fmos

Fmos

V.I.P.
EF Logger
Start Date: August 2026
Starting Weight: 95kg
Status: Home Base – Mass Building Phase

Protocol & Administration​

  • Compounds & Hormones: 1,250 mg test-e, 500mg EQ and 200mg Deca supplied by @storyoftheprophet . 5iu GH daily sponsor to be announced shortly
  • Ancillaries & Support: 10iu Lantis daily and 5iu Novorapid pre meals
  • Baseline Bloodwork & Health Markers: Recent bloodwork came back clean based on a 250mg/week cruise baseline.

Daily Nutrition Protocol​

Function Over Flavor Precision. Macro Targets: 310g Protein / 450g Carbohydrates / 85g Fat.

MealContentMacros (P/C/F)
Meal 1120g Oats, 2sc Whey, 1 Banana, 20g Almond Butter60g / 85g / 22g
Meal 2200g Chicken Breast (weighed cooked), 1.5 Cups White Rice50g / 65g / 6g
Meal 3200g Chicken Breast (weighed cooked), 1.5 Cups White Rice50g / 65g / 6g
Intra-WO60g Highly Branched Cyclic Dextrin0g / 60g / 0g
Meal 4 (Post)200g Chicken, 300g Cream of Rice, 1 tbsp Honey50g / 95g / 4g
Meal 5200g Chicken, 200g Sweet Potato, Large Green Salad50g / 45g / 8g
Meal 6250g Greek Yogurt, 30g Casein, 1 cup Berries50g / 35g / 5g

Workout Log Structure (5-Day Split / 10 Exercises per Session / 3 Sets)​

Sunday: Chest & Triceps​

  1. Flat Bench: Target x 10, 10, 10
  2. Incline DB Press: Target x 10, 10, 10
  3. Machine Chest Press: Target x 12, 12, 12
  4. Low-to-High Cable Fly: 3 x 15
  5. Weighted Dips: Target x 12, 12, 12
  6. Close Grip Bench: Target x 10, 10, 10
  7. Rope Pushdown: 3 x 15
  8. Overhead DB Extension: Target x 12, 12, 12
  9. V-Bar Pushdown: 3 x 12
  10. Diamond Pushups: 3 x Failure

Tuesday: Back & Biceps​

  1. Barbell Row: Target x 10, 10, 10
  2. Lat Pulldown (Wide): Target x 10, 10, 10
  3. One-Arm DB Row: Target x 10, 10, 10
  4. Seated Cable Row: 3 x 12
  5. Straight Arm Pullover: 3 x 15
  6. Rack Pulls: Target x 8, 8, 8
  7. EZ Bar Curl: Target x 10, 10, 10
  8. Hammer Curls: Target x 12, 12, 12
  9. Preacher Curl Machine: 3 x 12
  10. Incline DB Curls: Target x 12, 12, 12

Wednesday: Shoulders & Abs​

  1. Seated DB Press: Target x 10, 10, 10
  2. Smith Machine Overhead: Target x 10, 10, 10
  3. DB Lateral Raise: Target x 15, 15, 15
  4. Cable Lateral Raise: 3 x 15
  5. Front Plate Raise: Target x 12, 12, 12
  6. Face Pulls: 3 x 20
  7. Rear Delt Pec Deck: 3 x 15
  8. Upright Row (Wide): Target x 12, 12, 12
  9. Hanging Leg Raises: 3 x 20
  10. Cable Crunches: 3 x 25

Thursday: Quads & Calves​

  1. Hack Squat: Target x 12, 12, 12
  2. Leg Press: Target x 12, 12, 12
  3. Leg Extension: 3 x 15
  4. Sissy Squats: 3 x Failure
  5. Goblet Squat: Target x 15, 15, 15
  6. Walking Lunges: Target x 20 steps
  7. Bulgarian Split Squat: 3 x 12
  8. Adductor Machine: 3 x 15
  9. Seated Calf Raise: Target x 20, 20, 20
  10. Donkey Calf Raise: 3 x 15

Friday: Hamstrings, Glutes & Weak Point Pump​

  1. RDL: Target x 10, 10, 10
  2. Lying Leg Curl: 3 x 12
  3. Seated Leg Curl: 3 x 12
  4. Good Mornings: Target x 12, 12, 12
  5. Hip Thrust (Smith): Target x 12, 12, 12
  6. Hyperextensions: Target x 15, 15, 15
  7. Abductor Machine: 3 x 20
  8. Incline BB Press (Pump): Target x 15, 15, 15
  9. Machine Shoulder Press (Pump): 3 x 15
  10. Standing Calf Raise: 3 x 15

Physique & Progress Updates​

  • Current Weight: 95kg
 

Attachments

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Fmos said:
Start Date: August 2026
Starting Weight: 95kg
Status: Home Base – Mass Building Phase

Protocol & Administration​

  • Compounds & Hormones: 1,250 mg test-e, 500mg EQ and 200mg Deca supplied by @storyoftheprophet . 5iu GH daily sponsor to be announced shortly
  • Ancillaries & Support: 10iu Lantis daily and 5iu Novorapid pre meals
  • Baseline Bloodwork & Health Markers: Recent bloodwork came back clean based on a 250mg/week cruise baseline.

Daily Nutrition Protocol​

Function Over Flavor Precision. Macro Targets: 310g Protein / 450g Carbohydrates / 85g Fat.

MealContentMacros (P/C/F)
Meal 1120g Oats, 2sc Whey, 1 Banana, 20g Almond Butter60g / 85g / 22g
Meal 2200g Chicken Breast (weighed cooked), 1.5 Cups White Rice50g / 65g / 6g
Meal 3200g Chicken Breast (weighed cooked), 1.5 Cups White Rice50g / 65g / 6g
Intra-WO60g Highly Branched Cyclic Dextrin0g / 60g / 0g
Meal 4 (Post)200g Chicken, 300g Cream of Rice, 1 tbsp Honey50g / 95g / 4g
Meal 5200g Chicken, 200g Sweet Potato, Large Green Salad50g / 45g / 8g
Meal 6250g Greek Yogurt, 30g Casein, 1 cup Berries50g / 35g / 5g

Workout Log Structure (5-Day Split / 10 Exercises per Session / 3 Sets)​

Sunday: Chest & Triceps​

  1. Flat Bench: Target x 10, 10, 10
  2. Incline DB Press: Target x 10, 10, 10
  3. Machine Chest Press: Target x 12, 12, 12
  4. Low-to-High Cable Fly: 3 x 15
  5. Weighted Dips: Target x 12, 12, 12
  6. Close Grip Bench: Target x 10, 10, 10
  7. Rope Pushdown: 3 x 15
  8. Overhead DB Extension: Target x 12, 12, 12
  9. V-Bar Pushdown: 3 x 12
  10. Diamond Pushups: 3 x Failure

Tuesday: Back & Biceps​

  1. Barbell Row: Target x 10, 10, 10
  2. Lat Pulldown (Wide): Target x 10, 10, 10
  3. One-Arm DB Row: Target x 10, 10, 10
  4. Seated Cable Row: 3 x 12
  5. Straight Arm Pullover: 3 x 15
  6. Rack Pulls: Target x 8, 8, 8
  7. EZ Bar Curl: Target x 10, 10, 10
  8. Hammer Curls: Target x 12, 12, 12
  9. Preacher Curl Machine: 3 x 12
  10. Incline DB Curls: Target x 12, 12, 12

Wednesday: Shoulders & Abs​

  1. Seated DB Press: Target x 10, 10, 10
  2. Smith Machine Overhead: Target x 10, 10, 10
  3. DB Lateral Raise: Target x 15, 15, 15
  4. Cable Lateral Raise: 3 x 15
  5. Front Plate Raise: Target x 12, 12, 12
  6. Face Pulls: 3 x 20
  7. Rear Delt Pec Deck: 3 x 15
  8. Upright Row (Wide): Target x 12, 12, 12
  9. Hanging Leg Raises: 3 x 20
  10. Cable Crunches: 3 x 25

Thursday: Quads & Calves​

  1. Hack Squat: Target x 12, 12, 12
  2. Leg Press: Target x 12, 12, 12
  3. Leg Extension: 3 x 15
  4. Sissy Squats: 3 x Failure
  5. Goblet Squat: Target x 15, 15, 15
  6. Walking Lunges: Target x 20 steps
  7. Bulgarian Split Squat: 3 x 12
  8. Adductor Machine: 3 x 15
  9. Seated Calf Raise: Target x 20, 20, 20
  10. Donkey Calf Raise: 3 x 15

Friday: Hamstrings, Glutes & Weak Point Pump​

  1. RDL: Target x 10, 10, 10
  2. Lying Leg Curl: 3 x 12
  3. Seated Leg Curl: 3 x 12
  4. Good Mornings: Target x 12, 12, 12
  5. Hip Thrust (Smith): Target x 12, 12, 12
  6. Hyperextensions: Target x 15, 15, 15
  7. Abductor Machine: 3 x 20
  8. Incline BB Press (Pump): Target x 15, 15, 15
  9. Machine Shoulder Press (Pump): 3 x 15
  10. Standing Calf Raise: 3 x 15

Physique & Progress Updates​

  • Current Weight: 95kg
Click to expand...
log is approved bro my bad its late following now

@Grumpy1 @abolone @koba @gar71 @BSS @Ohdamn @Nasser1997o2
 

Progress Update: Week 1​

Current Weight: 100.0kg (+5.0kg from baseline) Status: Phase Kick-off – Initial Water & Glycogen Load

Administration & Health Protocol​

  • Compounds & Hormones: 1,250 mg test-e, 500mg EQ and 200mg Deca supplied by @storyoftheprophet . 5iu GH daily
  • Ancillaries & Support: 10iu Lantis daily and 5iu Novorapid pre meals
  • Health & Systemic Markers:
  • Blood Pressure: Normal / Stable. No issues noted despite the quick weight jump.
  • Side Effects / Observations: Experienced typical "test flu" symptoms on Day 4 (standard personal reaction post-injection; expected to persist for a day or two after shots over the next few weeks). Mild high-estrogen symptoms noted; evaluating low-dose AI implementation next week as a temporary bridge until secondary compounds reach steady-state levels.
  • Weight Dynamics: Jumped 5kg up to 100kg dead on. Primary drivers assessed as heavy intramuscular glycogen supercompensation (coming off the recent cut) alongside baseline fluid retention.

Nutrition Compliance​

  • Target Macros: 310g Protein / 450g Carbohydrates / 85g Fat
  • Adherence: Solid overall, though missed 2 total scheduled meals across the week due to appetite/scheduling friction. Main focus for Week 2 is 100% meal compliance.
MealContentStatus / Notes
Meal 1120g Oats, 2sc Whey, 1 Banana, 20g Almond ButterOn target
Meal 2200g Chicken Breast, 1.5 Cups White RiceOn target
Meal 3200g Chicken Breast, 1.5 Cups White RiceMissed 1x this week
Intra-WO60g Highly Branched Cyclic DextrinOn target
Meal 4 (Post)200g Chicken, 300g Cream of Rice, 1 tbsp HoneyOn target
Meal 5200g Chicken, 200g Sweet Potato, Large Green SaladMissed 1x this week
Meal 6250g Greek Yogurt, 30g Casein, 1 cup BerriesOn target

Workout Log: Week 1 Performance​

Sunday: Chest & Triceps​

  1. Flat Bench: 140kg x 10, 10, 10 (Setting baseline)
  2. Incline DB Press: 50kg x 10, 10, 10
  3. Machine Chest Press: Stack x 12, 12, 12
  4. Low-to-High Cable Fly: 3 x 15
  5. Weighted Dips: +35kg x 12, 12, 12
  6. Close Grip Bench: 95kg x 10, 10, 10
  7. Rope Pushdown: 3 x 15
  8. Overhead DB Extension: 40kg x 12, 12, 12
  9. V-Bar Pushdown: 3 x 12
  10. Diamond Pushups: 3 x Failure

Tuesday: Back & Biceps​

  1. Barbell Row: 140kg x 10, 10, 10
  2. Lat Pulldown (Wide): Stack x 10, 10, 10
  3. One-Arm DB Row: 58kg x 10, 10, 10
  4. Seated Cable Row: 3 x 12
  5. Straight Arm Pullover: 3 x 15
  6. Rack Pulls: 200kg x 8, 8, 8
  7. EZ Bar Curl: 55kg x 10, 10, 10
  8. Hammer Curls: 34kg x 12, 12, 12
  9. Preacher Curl Machine: 3 x 12
  10. Incline DB Curls: 20kg x 12, 12, 12

Wednesday: Shoulders & Abs​

  1. Seated DB Press: 46kg x 10, 10, 10
  2. Smith Machine Overhead: 105kg x 10, 10, 10
  3. DB Lateral Raise: 26kg x 15, 15, 15
  4. Cable Lateral Raise: 3 x 15
  5. Front Plate Raise: 25kg x 12, 12, 12
  6. Face Pulls: 3 x 20
  7. Rear Delt Pec Deck: 3 x 15
  8. Upright Row (Wide): 65kg x 12, 12, 12
  9. Hanging Leg Raises: 3 x 20
  10. Cable Crunches: 3 x 25

Thursday: Quads & Calves​

  1. Hack Squat: 170kg x 12, 12, 12
  2. Leg Press: 420kg x 12, 12, 12
  3. Leg Extension: 3 x 15
  4. Sissy Squats: 3 x Failure
  5. Goblet Squat: 48kg x 15, 15, 15
  6. Walking Lunges: 36kg DBs x 20 steps
  7. Bulgarian Split Squat: 3 x 12
  8. Adductor Machine: 3 x 15
  9. Seated Calf Raise: 85kg x 20, 20, 20
  10. Donkey Calf Raise: 3 x 15

Friday: Hamstrings, Glutes & Weak Point Pump​

  1. RDL: 170kg x 10, 10, 10
  2. Lying Leg Curl: 3 x 12
  3. Seated Leg Curl: 3 x 12
  4. Good Mornings: 75kg x 12, 12, 12
  5. Hip Thrust (Smith): 150kg x 12, 12, 12
  6. Hyperextensions: +20kg x 15, 15, 15
  7. Abductor Machine: 3 x 20
  8. Incline BB Press (Pump): 100kg x 15, 15, 15
  9. Machine Shoulder Press (Pump): 3 x 15
  10. Standing Calf Raise: 3 x 15
 

Attachments

  • IMG_0644.webp
    IMG_0644.webp
    788.3 KB · Views: 10
Fmos said:

Progress Update: Week 1​

Current Weight: 100.0kg (+5.0kg from baseline) Status: Phase Kick-off – Initial Water & Glycogen Load

Administration & Health Protocol​

  • Compounds & Hormones: 1,250 mg test-e, 500mg EQ and 200mg Deca supplied by @storyoftheprophet . 5iu GH daily
  • Ancillaries & Support: 10iu Lantis daily and 5iu Novorapid pre meals
  • Health & Systemic Markers:
  • Blood Pressure: Normal / Stable. No issues noted despite the quick weight jump.
  • Side Effects / Observations: Experienced typical "test flu" symptoms on Day 4 (standard personal reaction post-injection; expected to persist for a day or two after shots over the next few weeks). Mild high-estrogen symptoms noted; evaluating low-dose AI implementation next week as a temporary bridge until secondary compounds reach steady-state levels.
  • Weight Dynamics: Jumped 5kg up to 100kg dead on. Primary drivers assessed as heavy intramuscular glycogen supercompensation (coming off the recent cut) alongside baseline fluid retention.

Nutrition Compliance​

  • Target Macros: 310g Protein / 450g Carbohydrates / 85g Fat
  • Adherence: Solid overall, though missed 2 total scheduled meals across the week due to appetite/scheduling friction. Main focus for Week 2 is 100% meal compliance.
MealContentStatus / Notes
Meal 1120g Oats, 2sc Whey, 1 Banana, 20g Almond ButterOn target
Meal 2200g Chicken Breast, 1.5 Cups White RiceOn target
Meal 3200g Chicken Breast, 1.5 Cups White RiceMissed 1x this week
Intra-WO60g Highly Branched Cyclic DextrinOn target
Meal 4 (Post)200g Chicken, 300g Cream of Rice, 1 tbsp HoneyOn target
Meal 5200g Chicken, 200g Sweet Potato, Large Green SaladMissed 1x this week
Meal 6250g Greek Yogurt, 30g Casein, 1 cup BerriesOn target

Workout Log: Week 1 Performance​

Sunday: Chest & Triceps​

  1. Flat Bench: 140kg x 10, 10, 10 (Setting baseline)
  2. Incline DB Press: 50kg x 10, 10, 10
  3. Machine Chest Press: Stack x 12, 12, 12
  4. Low-to-High Cable Fly: 3 x 15
  5. Weighted Dips: +35kg x 12, 12, 12
  6. Close Grip Bench: 95kg x 10, 10, 10
  7. Rope Pushdown: 3 x 15
  8. Overhead DB Extension: 40kg x 12, 12, 12
  9. V-Bar Pushdown: 3 x 12
  10. Diamond Pushups: 3 x Failure

Tuesday: Back & Biceps​

  1. Barbell Row: 140kg x 10, 10, 10
  2. Lat Pulldown (Wide): Stack x 10, 10, 10
  3. One-Arm DB Row: 58kg x 10, 10, 10
  4. Seated Cable Row: 3 x 12
  5. Straight Arm Pullover: 3 x 15
  6. Rack Pulls: 200kg x 8, 8, 8
  7. EZ Bar Curl: 55kg x 10, 10, 10
  8. Hammer Curls: 34kg x 12, 12, 12
  9. Preacher Curl Machine: 3 x 12
  10. Incline DB Curls: 20kg x 12, 12, 12

Wednesday: Shoulders & Abs​

  1. Seated DB Press: 46kg x 10, 10, 10
  2. Smith Machine Overhead: 105kg x 10, 10, 10
  3. DB Lateral Raise: 26kg x 15, 15, 15
  4. Cable Lateral Raise: 3 x 15
  5. Front Plate Raise: 25kg x 12, 12, 12
  6. Face Pulls: 3 x 20
  7. Rear Delt Pec Deck: 3 x 15
  8. Upright Row (Wide): 65kg x 12, 12, 12
  9. Hanging Leg Raises: 3 x 20
  10. Cable Crunches: 3 x 25

Thursday: Quads & Calves​

  1. Hack Squat: 170kg x 12, 12, 12
  2. Leg Press: 420kg x 12, 12, 12
  3. Leg Extension: 3 x 15
  4. Sissy Squats: 3 x Failure
  5. Goblet Squat: 48kg x 15, 15, 15
  6. Walking Lunges: 36kg DBs x 20 steps
  7. Bulgarian Split Squat: 3 x 12
  8. Adductor Machine: 3 x 15
  9. Seated Calf Raise: 85kg x 20, 20, 20
  10. Donkey Calf Raise: 3 x 15

Friday: Hamstrings, Glutes & Weak Point Pump​

  1. RDL: 170kg x 10, 10, 10
  2. Lying Leg Curl: 3 x 12
  3. Seated Leg Curl: 3 x 12
  4. Good Mornings: 75kg x 12, 12, 12
  5. Hip Thrust (Smith): 150kg x 12, 12, 12
  6. Hyperextensions: +20kg x 15, 15, 15
  7. Abductor Machine: 3 x 20
  8. Incline BB Press (Pump): 100kg x 15, 15, 15
  9. Machine Shoulder Press (Pump): 3 x 15
  10. Standing Calf Raise: 3 x 15
Click to expand...
bam big pump legend


@Grumpy1 @abolone @koba @gar71 @BSS @Ohdamn @Nasser1997o2
 

Progress Update: Week 2​

Current Weight: 102.0kg (+2.0kg from Week 1 / +7.0kg total) Status: Mass Phase – Administration Adjustment & Full Dietary Compliance

Administration & Health Protocol​

  • Compounds & Support Log: unchanged
  • Health & Systemic Markers: blood pressure in range
  • Administration Strategy: Switched compound dosing to a daily schedule. This fully resolved the post-injection "test flu" symptoms experienced in Week 1, improving overall energy and consistency.
  • Estrogen Management: Monitoring high-E symptoms following the dosing frequency adjustment to see if improved blood-level stability mitigates the need for an AI.
  • Weight Dynamics: Added 2.0kg to hit 102.0kg. Mass consolidation is moving smoothly following the initial Week 1 glycogen/water surge.

Nutrition Compliance​

  • Target Macros: 310g Protein / 450g Carbohydrates / 85g Fat
  • Adherence: 100% compliance. All scheduled meals consumed across the week without missed slots.
MealContentStatus / Notes
Meal 1120g Oats, 2sc Whey, 1 Banana, 20g Almond Butter100% Consumed
Meal 2200g Chicken Breast, 1.5 Cups White Rice100% Consumed
Meal 3200g Chicken Breast, 1.5 Cups White Rice100% Consumed
Intra-WO60g Highly Branched Cyclic Dextrin100% Consumed
Meal 4 (Post)200g Chicken, 300g Cream of Rice, 1 tbsp Honey100% Consumed
Meal 5200g Chicken, 200g Sweet Potato, Large Green Salad100% Consumed
Meal 6250g Greek Yogurt, 30g Casein, 1 cup Berries100% Consumed

Workout Log: Week 2 Performance (4 Sessions)​

Sunday: Chest & Triceps​

  1. Flat Bench: 142.5kg x 10, 10, 10 (+2.5kg)
  2. Incline DB Press: 52kg x 10, 10, 10
  3. Machine Chest Press: Stack + 2.5kg x 12, 12, 12
  4. Low-to-High Cable Fly: 3 x 15
  5. Weighted Dips: +37.5kg x 12, 12, 10
  6. Close Grip Bench: 97.5kg x 10, 10, 10
  7. Rope Pushdown: 3 x 15
  8. Overhead DB Extension: 42.5kg x 12, 12, 12
  9. V-Bar Pushdown: 3 x 12
  10. Diamond Pushups: 3 x Failure

Tuesday: Back & Biceps​

  1. Barbell Row: 142.5kg x 10, 10, 10 (+2.5kg)
  2. Lat Pulldown (Wide): Stack + 5kg x 10, 10, 10
  3. One-Arm DB Row: 60kg x 10, 10, 10
  4. Seated Cable Row: 3 x 12
  5. Straight Arm Pullover: 3 x 15
  6. Rack Pulls: 205kg x 8, 8, 8
  7. EZ Bar Curl: 57.5kg x 10, 10, 10
  8. Hammer Curls: 36kg x 12, 12, 12
  9. Preacher Curl Machine: 3 x 12
  10. Incline DB Curls: 22kg x 12, 12, 12

Wednesday: Shoulders & Abs​

  1. Seated DB Press: 48kg x 10, 10, 10 (+2kg)
  2. Smith Machine Overhead: 107.5kg x 10, 10, 10
  3. DB Lateral Raise: 28kg x 15, 15, 12
  4. Cable Lateral Raise: 3 x 15
  5. Front Plate Raise: 25kg x 12, 12, 12
  6. Face Pulls: 3 x 20
  7. Rear Delt Pec Deck: 3 x 15
  8. Upright Row (Wide): 67.5kg x 12, 12, 12
  9. Hanging Leg Raises: 3 x 20
  10. Cable Crunches: 3 x 25

Thursday: Quads & Calves​

  1. Hack Squat: 172.5kg x 12, 12, 12 (+2.5kg)
  2. Leg Press: 430kg x 12, 12, 12
  3. Leg Extension: 3 x 15
  4. Sissy Squats: 3 x Failure
  5. Goblet Squat: 50kg x 15, 15, 15
  6. Walking Lunges: 38kg DBs x 20 steps
  7. Bulgarian Split Squat: 3 x 12
  8. Adductor Machine: 3 x 15
  9. Seated Calf Raise: 87.5kg x 20, 20, 20
  10. Donkey Calf Raise: 3 x 15
 

Attachments

  • IMG_0671.webp
    IMG_0671.webp
    736.6 KB · Views: 2
Fmos said:

Progress Update: Week 2​

Current Weight: 102.0kg (+2.0kg from Week 1 / +7.0kg total) Status: Mass Phase – Administration Adjustment & Full Dietary Compliance

Administration & Health Protocol​

  • Compounds & Support Log: unchanged
  • Health & Systemic Markers: blood pressure in range
  • Administration Strategy: Switched compound dosing to a daily schedule. This fully resolved the post-injection "test flu" symptoms experienced in Week 1, improving overall energy and consistency.
  • Estrogen Management: Monitoring high-E symptoms following the dosing frequency adjustment to see if improved blood-level stability mitigates the need for an AI.
  • Weight Dynamics: Added 2.0kg to hit 102.0kg. Mass consolidation is moving smoothly following the initial Week 1 glycogen/water surge.

Nutrition Compliance​

  • Target Macros: 310g Protein / 450g Carbohydrates / 85g Fat
  • Adherence: 100% compliance. All scheduled meals consumed across the week without missed slots.
MealContentStatus / Notes
Meal 1120g Oats, 2sc Whey, 1 Banana, 20g Almond Butter100% Consumed
Meal 2200g Chicken Breast, 1.5 Cups White Rice100% Consumed
Meal 3200g Chicken Breast, 1.5 Cups White Rice100% Consumed
Intra-WO60g Highly Branched Cyclic Dextrin100% Consumed
Meal 4 (Post)200g Chicken, 300g Cream of Rice, 1 tbsp Honey100% Consumed
Meal 5200g Chicken, 200g Sweet Potato, Large Green Salad100% Consumed
Meal 6250g Greek Yogurt, 30g Casein, 1 cup Berries100% Consumed

Workout Log: Week 2 Performance (4 Sessions)​

Sunday: Chest & Triceps​

  1. Flat Bench: 142.5kg x 10, 10, 10 (+2.5kg)
  2. Incline DB Press: 52kg x 10, 10, 10
  3. Machine Chest Press: Stack + 2.5kg x 12, 12, 12
  4. Low-to-High Cable Fly: 3 x 15
  5. Weighted Dips: +37.5kg x 12, 12, 10
  6. Close Grip Bench: 97.5kg x 10, 10, 10
  7. Rope Pushdown: 3 x 15
  8. Overhead DB Extension: 42.5kg x 12, 12, 12
  9. V-Bar Pushdown: 3 x 12
  10. Diamond Pushups: 3 x Failure

Tuesday: Back & Biceps​

  1. Barbell Row: 142.5kg x 10, 10, 10 (+2.5kg)
  2. Lat Pulldown (Wide): Stack + 5kg x 10, 10, 10
  3. One-Arm DB Row: 60kg x 10, 10, 10
  4. Seated Cable Row: 3 x 12
  5. Straight Arm Pullover: 3 x 15
  6. Rack Pulls: 205kg x 8, 8, 8
  7. EZ Bar Curl: 57.5kg x 10, 10, 10
  8. Hammer Curls: 36kg x 12, 12, 12
  9. Preacher Curl Machine: 3 x 12
  10. Incline DB Curls: 22kg x 12, 12, 12

Wednesday: Shoulders & Abs​

  1. Seated DB Press: 48kg x 10, 10, 10 (+2kg)
  2. Smith Machine Overhead: 107.5kg x 10, 10, 10
  3. DB Lateral Raise: 28kg x 15, 15, 12
  4. Cable Lateral Raise: 3 x 15
  5. Front Plate Raise: 25kg x 12, 12, 12
  6. Face Pulls: 3 x 20
  7. Rear Delt Pec Deck: 3 x 15
  8. Upright Row (Wide): 67.5kg x 12, 12, 12
  9. Hanging Leg Raises: 3 x 20
  10. Cable Crunches: 3 x 25

Thursday: Quads & Calves​

  1. Hack Squat: 172.5kg x 12, 12, 12 (+2.5kg)
  2. Leg Press: 430kg x 12, 12, 12
  3. Leg Extension: 3 x 15
  4. Sissy Squats: 3 x Failure
  5. Goblet Squat: 50kg x 15, 15, 15
  6. Walking Lunges: 38kg DBs x 20 steps
  7. Bulgarian Split Squat: 3 x 12
  8. Adductor Machine: 3 x 15
  9. Seated Calf Raise: 87.5kg x 20, 20, 20
  10. Donkey Calf Raise: 3 x 15
Click to expand...
you're thick legend

@Grumpy1 @abolone @koba @gar71 @BSS
 
Fmos said:

Progress Update: Week 2​

Current Weight: 102.0kg (+2.0kg from Week 1 / +7.0kg total) Status: Mass Phase – Administration Adjustment & Full Dietary Compliance

Administration & Health Protocol​

  • Compounds & Support Log: unchanged
  • Health & Systemic Markers: blood pressure in range
  • Administration Strategy: Switched compound dosing to a daily schedule. This fully resolved the post-injection "test flu" symptoms experienced in Week 1, improving overall energy and consistency.
  • Estrogen Management: Monitoring high-E symptoms following the dosing frequency adjustment to see if improved blood-level stability mitigates the need for an AI.
  • Weight Dynamics: Added 2.0kg to hit 102.0kg. Mass consolidation is moving smoothly following the initial Week 1 glycogen/water surge.

Nutrition Compliance​

  • Target Macros: 310g Protein / 450g Carbohydrates / 85g Fat
  • Adherence: 100% compliance. All scheduled meals consumed across the week without missed slots.
MealContentStatus / Notes
Meal 1120g Oats, 2sc Whey, 1 Banana, 20g Almond Butter100% Consumed
Meal 2200g Chicken Breast, 1.5 Cups White Rice100% Consumed
Meal 3200g Chicken Breast, 1.5 Cups White Rice100% Consumed
Intra-WO60g Highly Branched Cyclic Dextrin100% Consumed
Meal 4 (Post)200g Chicken, 300g Cream of Rice, 1 tbsp Honey100% Consumed
Meal 5200g Chicken, 200g Sweet Potato, Large Green Salad100% Consumed
Meal 6250g Greek Yogurt, 30g Casein, 1 cup Berries100% Consumed

Workout Log: Week 2 Performance (4 Sessions)​

Sunday: Chest & Triceps​

  1. Flat Bench: 142.5kg x 10, 10, 10 (+2.5kg)
  2. Incline DB Press: 52kg x 10, 10, 10
  3. Machine Chest Press: Stack + 2.5kg x 12, 12, 12
  4. Low-to-High Cable Fly: 3 x 15
  5. Weighted Dips: +37.5kg x 12, 12, 10
  6. Close Grip Bench: 97.5kg x 10, 10, 10
  7. Rope Pushdown: 3 x 15
  8. Overhead DB Extension: 42.5kg x 12, 12, 12
  9. V-Bar Pushdown: 3 x 12
  10. Diamond Pushups: 3 x Failure

Tuesday: Back & Biceps​

  1. Barbell Row: 142.5kg x 10, 10, 10 (+2.5kg)
  2. Lat Pulldown (Wide): Stack + 5kg x 10, 10, 10
  3. One-Arm DB Row: 60kg x 10, 10, 10
  4. Seated Cable Row: 3 x 12
  5. Straight Arm Pullover: 3 x 15
  6. Rack Pulls: 205kg x 8, 8, 8
  7. EZ Bar Curl: 57.5kg x 10, 10, 10
  8. Hammer Curls: 36kg x 12, 12, 12
  9. Preacher Curl Machine: 3 x 12
  10. Incline DB Curls: 22kg x 12, 12, 12

Wednesday: Shoulders & Abs​

  1. Seated DB Press: 48kg x 10, 10, 10 (+2kg)
  2. Smith Machine Overhead: 107.5kg x 10, 10, 10
  3. DB Lateral Raise: 28kg x 15, 15, 12
  4. Cable Lateral Raise: 3 x 15
  5. Front Plate Raise: 25kg x 12, 12, 12
  6. Face Pulls: 3 x 20
  7. Rear Delt Pec Deck: 3 x 15
  8. Upright Row (Wide): 67.5kg x 12, 12, 12
  9. Hanging Leg Raises: 3 x 20
  10. Cable Crunches: 3 x 25

Thursday: Quads & Calves​

  1. Hack Squat: 172.5kg x 12, 12, 12 (+2.5kg)
  2. Leg Press: 430kg x 12, 12, 12
  3. Leg Extension: 3 x 15
  4. Sissy Squats: 3 x Failure
  5. Goblet Squat: 50kg x 15, 15, 15
  6. Walking Lunges: 38kg DBs x 20 steps
  7. Bulgarian Split Squat: 3 x 12
  8. Adductor Machine: 3 x 15
  9. Seated Calf Raise: 87.5kg x 20, 20, 20
  10. Donkey Calf Raise: 3 x 15
Click to expand...

Seven kilos on in two weeks is mostly water and food volume finding its level, the number worth watching is what the scale does across weeks three and four.
 
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