Approved Log 31y/o TRT and Lifestyle Change Log

[MJL95]

General Comments: Fasted weigh in this morning 69.6 KG so aggressive mini cut is going exactly how I want. Tanita BIA body scan done today – always have to take them with a grain of salt says I am 5.5% BF I wish haha, but all the other markers are really good tracking well & seeing lean muscle mass go up so very happy with that. Right leg is showing more dominance so may have to do iso movements to bring up the left a little will see if that’s actually accurate. Below is comparison from previous body scan.

Metric	22 Jul	6 Oct	Change
Weight	71.0 kg	69.5 kg	-1.5 kg
Body Fat %	8.9%	5.5%	-3.4%
Fat Mass	6.3 kg	3.8 kg	-2.5 kg
Fat Free Mass	64.7 kg	65.7 kg	+1.0 kg
Muscle Mass	61.5 kg	62.4 kg	+0.9 kg
Skeletal Muscle Mass	40.2 kg	42.9 kg	+2.7 kg
Body Water	67.7%	72.4%	+4.7%
Phase Angle	7.4°	8.0°	+0.6°
Visceral Fat	2	1	Improved
BMR	1860 kcal	1880 kcal	+20 kcal

AAS:

• 120MG Test E Weekly (EOD inj)
• 40MG Anavar - 20MG pre workout AM / 20MG PM
• 100MG Mast P Weekly (EOD inj)

Peptides:

• 4IU HGH ED
• 3.5mg Reta Weekly
• 150MG NAD+ Weekly (EOD inj)
• 10MG SLU-PP322 pre workout

Ancillaries:

• 10MG Tadalafil ED

Supplements:

• Orthoplex MagTaur Xcell (magnesium blend multi vitamin)
• Carusos Bergamot
• BioMedica C-Max (High dose)
• Swisse Calcium + D3 + K2
• Swisse CO-ENZYME Q10
• Thompsons Phytosterol Complex
• NAC 800MG
• TUDCA 500MG
• Psylium Husk 10g
• Fish oil tablets

Training: Rest day - 45 Min cardio bike – 19KM. 5KM Walk at lunch. 18-20k steps 15 min sauna



Macros: Breakfast

• Chobani Fit Greek Yogurt, Salted Caramel
• Sirena Chilli Tuna Lite (1 pack, drained)
• Banana (1 medium)
• Ceres Organics Organic Brown Rice Crackers (12g)

Lunch

• Chang's Long Life Noodles Original (50g)
• Sanderson Farms Chicken Tenderloins (120g)
• Cauliflower (30g)
• Red Capsicum (30g)
• Bok Choy (50g)

Dinner

• 95% Lean Beef Mince (150g)
• Potatoes Roasted with Oil (120g)
• Coles Rice Cream Vanilla

Snacks

• Coles Perform Elite Whey High Protein (2 scoops)
• Whole Milk (250g)
• Dose & Co. Collagen Peptides (1 serve)
• Apple (1 small)

Total Macros

• Calories: 1,731.8 kcal
• Protein: 169.6 g
• Net Carbs: 167.5 g
• Fat: 39.1 g

 

[the_alcatraz]

General Comments: Fasted weigh in this morning 69.6 KG so aggressive mini cut is going exactly how I want. Tanita BIA body scan done today – always have to take them with a grain of salt says I am 5.5% BF I wish haha, but all the other markers are really good tracking well & seeing lean muscle mass go up so very happy with that. Right leg is showing more dominance so may have to do iso movements to bring up the left a little will see if that’s actually accurate. Below is comparison from previous body scan.

Metric	22 Jul	6 Oct	Change
Weight	71.0 kg	69.5 kg	-1.5 kg
Body Fat %	8.9%	5.5%	-3.4%
Fat Mass	6.3 kg	3.8 kg	-2.5 kg
Fat Free Mass	64.7 kg	65.7 kg	+1.0 kg
Muscle Mass	61.5 kg	62.4 kg	+0.9 kg
Skeletal Muscle Mass	40.2 kg	42.9 kg	+2.7 kg
Body Water	67.7%	72.4%	+4.7%
Phase Angle	7.4°	8.0°	+0.6°
Visceral Fat	2	1	Improved
BMR	1860 kcal	1880 kcal	+20 kcal

AAS:

• 120MG Test E Weekly (EOD inj)
• 40MG Anavar - 20MG pre workout AM / 20MG PM
• 100MG Mast P Weekly (EOD inj)

Peptides:

• 4IU HGH ED
• 3.5mg Reta Weekly
• 150MG NAD+ Weekly (EOD inj)
• 10MG SLU-PP322 pre workout

Ancillaries:

• 10MG Tadalafil ED

Supplements:

• Orthoplex MagTaur Xcell (magnesium blend multi vitamin)
• Carusos Bergamot
• BioMedica C-Max (High dose)
• Swisse Calcium + D3 + K2
• Swisse CO-ENZYME Q10
• Thompsons Phytosterol Complex
• NAC 800MG
• TUDCA 500MG
• Psylium Husk 10g
• Fish oil tablets

Training: Rest day - 45 Min cardio bike – 19KM. 5KM Walk at lunch. 18-20k steps 15 min sauna



Macros: Breakfast

• Chobani Fit Greek Yogurt, Salted Caramel
• Sirena Chilli Tuna Lite (1 pack, drained)
• Banana (1 medium)
• Ceres Organics Organic Brown Rice Crackers (12g)

Lunch

• Chang's Long Life Noodles Original (50g)
• Sanderson Farms Chicken Tenderloins (120g)
• Cauliflower (30g)
• Red Capsicum (30g)
• Bok Choy (50g)

Dinner

• 95% Lean Beef Mince (150g)
• Potatoes Roasted with Oil (120g)
• Coles Rice Cream Vanilla

Snacks

• Coles Perform Elite Whey High Protein (2 scoops)
• Whole Milk (250g)
• Dose & Co. Collagen Peptides (1 serve)
• Apple (1 small)

Total Macros

• Calories: 1,731.8 kcal
• Protein: 169.6 g
• Net Carbs: 167.5 g
• Fat: 39.1 g

new results hella good legend lean AF now

@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths @ChewedSleek @Allupfromhere @pigsy

 

[MJL95]

New PR on the hack to finish the split and a nod from the biggest bloke in the gym, can't ask for much more than that mate.

Absolutely brother !

 

[Grumpy1]

Great results

 

[ChewedSleek]

General Comments: Fasted weigh in this morning 69.6 KG so aggressive mini cut is going exactly how I want. Tanita BIA body scan done today – always have to take them with a grain of salt says I am 5.5% BF I wish haha, but all the other markers are really good tracking well & seeing lean muscle mass go up so very happy with that. Right leg is showing more dominance so may have to do iso movements to bring up the left a little will see if that’s actually accurate. Below is comparison from previous body scan.

Metric	22 Jul	6 Oct	Change
Weight	71.0 kg	69.5 kg	-1.5 kg
Body Fat %	8.9%	5.5%	-3.4%
Fat Mass	6.3 kg	3.8 kg	-2.5 kg
Fat Free Mass	64.7 kg	65.7 kg	+1.0 kg
Muscle Mass	61.5 kg	62.4 kg	+0.9 kg
Skeletal Muscle Mass	40.2 kg	42.9 kg	+2.7 kg
Body Water	67.7%	72.4%	+4.7%
Phase Angle	7.4°	8.0°	+0.6°
Visceral Fat	2	1	Improved
BMR	1860 kcal	1880 kcal	+20 kcal

AAS:

• 120MG Test E Weekly (EOD inj)
• 40MG Anavar - 20MG pre workout AM / 20MG PM
• 100MG Mast P Weekly (EOD inj)

Peptides:

• 4IU HGH ED
• 3.5mg Reta Weekly
• 150MG NAD+ Weekly (EOD inj)
• 10MG SLU-PP322 pre workout

Ancillaries:

• 10MG Tadalafil ED

Supplements:

• Orthoplex MagTaur Xcell (magnesium blend multi vitamin)
• Carusos Bergamot
• BioMedica C-Max (High dose)
• Swisse Calcium + D3 + K2
• Swisse CO-ENZYME Q10
• Thompsons Phytosterol Complex
• NAC 800MG
• TUDCA 500MG
• Psylium Husk 10g
• Fish oil tablets

Training: Rest day - 45 Min cardio bike – 19KM. 5KM Walk at lunch. 18-20k steps 15 min sauna



Macros: Breakfast

• Chobani Fit Greek Yogurt, Salted Caramel
• Sirena Chilli Tuna Lite (1 pack, drained)
• Banana (1 medium)
• Ceres Organics Organic Brown Rice Crackers (12g)

Lunch

• Chang's Long Life Noodles Original (50g)
• Sanderson Farms Chicken Tenderloins (120g)
• Cauliflower (30g)
• Red Capsicum (30g)
• Bok Choy (50g)

Dinner

• 95% Lean Beef Mince (150g)
• Potatoes Roasted with Oil (120g)
• Coles Rice Cream Vanilla

Snacks

• Coles Perform Elite Whey High Protein (2 scoops)
• Whole Milk (250g)
• Dose & Co. Collagen Peptides (1 serve)
• Apple (1 small)

Total Macros

• Calories: 1,731.8 kcal
• Protein: 169.6 g
• Net Carbs: 167.5 g
• Fat: 39.1 g

Always solid updates from you bro!

 

[MJL95]

new results hella good legend lean AF now

Great results

Yeah very happy with em !

Always solid updates from you bro!

Cheers my man

 

[MJL95]

General Comments: @the_alcatraz @ChewedSleek @abolone @Grumpy1 Going forward I will be logging for a new vendor on probation on EVO currently, as I usually copy & paste my log do I need to alter this one to exclude there details ? Not sure they are set up here yet I am sure they will have to have loggers / a presence on EF as part of there vendor requirements

Other than that First day of split went well progressive overload even whilst in deep cut is awesome, cardio is getting absolutely thrashed as I try lose 1 more KG. Overall everything is sitting perfectly & right where I want.

AAS:

• 120MG Test E Weekly (EOD inj)
• 40MG Anavar - 20MG pre workout AM / 20MG PM
• 100MG Mast P Weekly (EOD inj)

Peptides:

• 4IU HGH ED
• 3.5mg Reta Weekly
• 150MG NAD+ Weekly (EOD inj)
• 10MG SLU-PP322 pre workout

Ancillaries:

• 10MG Tadalafil ED

Supplements:

• Orthoplex MagTaur Xcell (magnesium blend multi vitamin)
• Carusos Bergamot
• BioMedica C-Max (High dose)
• Swisse Calcium + D3 + K2
• Swisse CO-ENZYME Q10
• Thompsons Phytosterol Complex
• NAC 800MG
• TUDCA 500MG
• Psylium Husk 10g
• Fish oil tablets

Training: 𝗣𝗨𝗟𝗟 A

Megamass iso lat pull down 3x10 45kg (fail 11th)

Hammer Strength Pullover 3x9 52.5kg (fail 10th)

Strive diverging row 3x10 85kg

Strive extreme row 3x10 135kg (fail 11th)

Pull ups 1x10 1x9 1x8

Bent over Rear Delt Fly 1x8 10kg 2x10 7.5kg

M torture arm curl single 3x 11 12.5kg

Pad supported Hammer Curls 3x11 20lb

Ab crunch machine 2x15 50kg





Macros: Lunch

• Potatoes, Roasted with Oil (120g)
• Mince Beef, 95% Lean (120g)
• Chobani Fit Greek Yogurt, Vanilla (1 pack)
• Ceres Organics Organic Brown Rice Cakes (12g)
• Ceres Organics Organic Brown Rice Cakes (12g)

Dinner

• Sanderson Farms Chicken Tenderloins (150g)
• Potatoes, Roasted with Oil (75g)
• Sweet Potato, Baked (75g)
• Cheese, Cheddar, Sharp, Sliced (1 slice / 1 oz)
• Mountain Bread Natural Wraps 66 Cal (2 wraps)

Snacks

• Coles Perform Elite Whey High Protein (2 scoops)
• Dose & Co Collagen Peptides (1 serving)
• Milk, Whole (250g)
• Sunny Queen Farms 100% Egg Whites (100g)
• Koja Oat Bites Raspberry Choc Chip (1 portion)
• Chobani Greek Yogurt Vanilla Bean (150g)
• Strawberries, Fresh (2 small)

Total Daily Macros

• Calories: 1,742.6 kcal
• Protein: 175.2 g
• Carbohydrates: 136.3 g
• Fat: 49.7 g

 

[Grumpy1]

Whos your new sponsor
Guess it depends if you are still going to log on elite
All new vendors on evo require a logger on elite so if you are going to log on elite for the vendor you could either update this log or start a new one

 

[Upcomer]

General Comments: What a way to finish the split, new PR 90KG(not including starting weight) hack squat even got the nod of approval from most jacked guy at the local gym so that’s always a good sign things are going well. Mood & energy still all above 8/10 but sleep is getting a little effected seem to waking at 12:30AM & taking 30 min or so to get back to sleep. Potentially because I am up a few times re settling the kids or maybe caffeine to late in the arvo so will cut caffeine back & no more after 12PM during the day. Body is definitely starting to tell me its getting sick of cutting & wants to eat & bulk but we really push for the next couple weeks then reverse diet out & start growing.

AAS:

• 120MG Test E Weekly (EOD inj)
• 40MG Anavar - 20MG pre workout AM / 20MG PM
• 100MG Mast P Weekly (EOD inj)

Peptides:

• 4IU HGH ED
• 3.5mg Reta Weekly
• 150MG NAD+ Weekly (EOD inj)
• 10MG SLU-PP322 pre workout

Ancillaries:

• 10MG Tadalafil ED

Supplements:

• Orthoplex MagTaur Xcell (magnesium blend multi vitamin)
• Carusos Bergamot
• BioMedica C-Max (High dose)
• Swisse Calcium + D3 + K2
• Swisse CO-ENZYME Q10
• Thompsons Phytosterol Complex
• NAC 800MG
• TUDCA 500MG
• Psylium Husk 10g
• Fish oil tablets

Training: 20 Min hard cardio pre. 15 min sauna post.

Legs B (Hamstring / Glute Focus)

45 extension 3x8 47.5kg 1 sec hold at top

Life fitness Leg Extension – 2x10 89kg (8 true + 2 assisted) 1x7 96kg (fail 8th)

Laying Leg Curl – 3x9 70kg (fail 10th)

Hack Squat – 3x8x 90kgs

Adductor Machine –3x10 x 70kg - hold squeeze

Horizontal calf– 3x9 155kg

Ab crunch 2x 10 75kg







Macros: Breakfast

• Chobani Fit Greek Yoghurt (Salted Caramel) - 1 tub
• Ceres Organics Organic Brown Rice Cakes - 12g
• Sirena Chilli Tuna Lite - 1 pack
• Banana - 1 medium

Lunch

• 95% Lean Beef Mince - 170g
• White Wheat Bread - 2 slices
• White Rice (Steamed) - 120g

Dinner

• Asparagus - 30g
• Red Capsicum - 30g
• Cauliflower - 30g
• Sanderson Farms Chicken Tenderloins - 150g
• Chang's Long Life Noodles (Original) - 1 serving

Snacks

• Coles Perform Elite Whey Protein - 2 scoops
• Whole Milk - 250g
• Dose & Co Collagen Peptides - 1 serving
• Ceres Organics Organic Brown Rice Cakes - 24g

Total Macros

• Calories: 1,760 kcal
• Protein: 184.0g
• Carbohydrates: 175.5g
• Fat: 31.1g

Congrats on the PB man

 

[ChewedSleek]

General Comments: @the_alcatraz @ChewedSleek @abolone @Grumpy1 Going forward I will be logging for a new vendor on probation on EVO currently, as I usually copy & paste my log do I need to alter this one to exclude there details ? Not sure they are set up here yet I am sure they will have to have loggers / a presence on EF as part of there vendor requirements

Other than that First day of split went well progressive overload even whilst in deep cut is awesome, cardio is getting absolutely thrashed as I try lose 1 more KG. Overall everything is sitting perfectly & right where I want.

AAS:

• 120MG Test E Weekly (EOD inj)
• 40MG Anavar - 20MG pre workout AM / 20MG PM
• 100MG Mast P Weekly (EOD inj)

Peptides:

• 4IU HGH ED
• 3.5mg Reta Weekly
• 150MG NAD+ Weekly (EOD inj)
• 10MG SLU-PP322 pre workout

Ancillaries:

• 10MG Tadalafil ED

Supplements:

• Orthoplex MagTaur Xcell (magnesium blend multi vitamin)
• Carusos Bergamot
• BioMedica C-Max (High dose)
• Swisse Calcium + D3 + K2
• Swisse CO-ENZYME Q10
• Thompsons Phytosterol Complex
• NAC 800MG
• TUDCA 500MG
• Psylium Husk 10g
• Fish oil tablets

Training: 𝗣𝗨𝗟𝗟 A

Megamass iso lat pull down 3x10 45kg (fail 11th)

Hammer Strength Pullover 3x9 52.5kg (fail 10th)

Strive diverging row 3x10 85kg

Strive extreme row 3x10 135kg (fail 11th)

Pull ups 1x10 1x9 1x8

Bent over Rear Delt Fly 1x8 10kg 2x10 7.5kg

M torture arm curl single 3x 11 12.5kg

Pad supported Hammer Curls 3x11 20lb

Ab crunch machine 2x15 50kg





Macros: Lunch

• Potatoes, Roasted with Oil (120g)
• Mince Beef, 95% Lean (120g)
• Chobani Fit Greek Yogurt, Vanilla (1 pack)
• Ceres Organics Organic Brown Rice Cakes (12g)
• Ceres Organics Organic Brown Rice Cakes (12g)

Dinner

• Sanderson Farms Chicken Tenderloins (150g)
• Potatoes, Roasted with Oil (75g)
• Sweet Potato, Baked (75g)
• Cheese, Cheddar, Sharp, Sliced (1 slice / 1 oz)
• Mountain Bread Natural Wraps 66 Cal (2 wraps)

Snacks

• Coles Perform Elite Whey High Protein (2 scoops)
• Dose & Co Collagen Peptides (1 serving)
• Milk, Whole (250g)
• Sunny Queen Farms 100% Egg Whites (100g)
• Koja Oat Bites Raspberry Choc Chip (1 portion)
• Chobani Greek Yogurt Vanilla Bean (150g)
• Strawberries, Fresh (2 small)

Total Daily Macros

• Calories: 1,742.6 kcal
• Protein: 175.2 g
• Carbohydrates: 136.3 g
• Fat: 49.7 g

Congrats on the new sponsor! Who is it? I agree with @Grumpy1

 

[MJL95]

Whos your new sponsor
Guess it depends if you are still going to log on elite
All new vendors on evo require a logger on elite so if you are going to log on elite for the vendor you could either update this log or start a new one

Congrats on the new sponsor! Who is it? I agree with @Grumpy1

Big Boss Pharma

Definitely keen to still keep logging here, I think the different feedback & engagement with different users etc

 

[Grumpy1]

Big Boss Pharma

Definitely keen to still keep logging here, I think the different feedback & engagement with different users etc

He will need a elite logger

 

[MJL95]

He will need a elite logger

Let him choose how he does it, but out of curiosity can the logger on EF be me if I am logging on EVO aswell ?

 

[Grumpy1]

Let him choose how he does it, but out of curiosity can the logger on EF be me if I am logging on EVO aswell ?

Won't count on his total loggers but doesn't mean you cant log on both platforms

 

[MJL95]

General Comments: Another solid chest focused push day, however did get a slight niggle in outer delt / shoulder nothing crazy but will either give complete rest day on these movements for remainder of the split or just do lighter controlled weights to still give some stimulus. Feeling really really lean going to have a sick base to build from when I start growth phase.



AAS:

• 120MG Test E Weekly (EOD inj)
• 40MG Anavar - 20MG pre workout AM / 20MG PM
• 100MG Mast P Weekly (EOD inj)

Peptides:

• 4IU HGH ED
• 3.5mg Reta Weekly
• 150MG NAD+ Weekly (EOD inj)
• 10MG SLU-PP322 pre workout

Ancillaries:

• 10MG Tadalafil ED

Supplements:

• Orthoplex MagTaur Xcell (magnesium blend multi vitamin)
• Carusos Bergamot
• BioMedica C-Max (High dose)
• Swisse Calcium + D3 + K2
• Swisse CO-ENZYME Q10
• Thompsons Phytosterol Complex
• NAC 800MG
• TUDCA 500MG
• Psylium Husk 10g
• Fish oil tablets

Training: 𝗣𝗨𝗦𝗛 A -




Cross body fly low to high iso 3x9 26.5kg

Pec Fly Machine — 3x9 x 68kg (failure 10th)

Hammer strength MTS incline 3x8 80kg

Hammer strength wide converging chest press 3x9 85kg

Hammer strength shoulder press— 3x9 46kg

Gym80 seated lat raise 3x 50kg

Gymleco tricep push 3x 10 55kg

Hammer strength MTS tricep extension 3x10 30kg







Macros: Breakfast

• Chobani Fit Greek Yogurt (1 tub)
• Sirena Chilli Tuna Lite (1 pack, drained)
• Banana (1 medium)
• Ceres Organics Organic Brown Rice Crackers (24 g)

Lunch

• Sanderson Farms Chicken Tenderloins (80 g)
• Potatoes, Roasted with Oil (50 g)
• Coop Salmon & Prawn Sushi (1 pack)

Dinner

• Silver Fern Farms Beef Eye Fillet Steak (200 g)
• Potatoes, Roasted with Oil (100 g)

Snacks

• Coles Perform Elite Whey High Protein (2 scoops)
• Dose & Co. Collagen Peptides (1 serving)
• Whole Milk (250 g)
• Whole Wheat Bread (2 thin slices)
• Springhill Farm Choc Oat Slice (1 serving)
• Apple, Fresh with Skin (1 small)

Total Macros

• Calories: 1,793 kcal
• Protein: 166.9 g
• Carbs: 178.9 g
• Fat: 42.3 g

 

[MJL95]

General Comments: Quads destroyed on that session, hack squat & the hip / leg press are really clicking for me on legs going to prioritise those movements going forward. Suns out so I have thrown a little MT2 into the stack going super low dose & just pre sun expose like 150mcg tbh I think its already working abit.



AAS:

• 120MG Test E Weekly (EOD inj)
• 40MG Anavar - 20MG pre workout AM / 20MG PM
• 100MG Mast P Weekly (EOD inj)

Peptides:

• 4IU HGH ED
• 3.5mg Reta Weekly
• 150MG NAD+ Weekly (EOD inj)
• 10MG SLU-PP322 pre workout
• 150mcg pre high sun expose

Ancillaries:

• 10MG Tadalafil ED

Supplements:

• Orthoplex MagTaur Xcell (magnesium blend multi vitamin)
• Carusos Bergamot
• BioMedica C-Max (High dose)
• Swisse Calcium + D3 + K2
• Swisse CO-ENZYME Q10
• Thompsons Phytosterol Complex
• NAC 800MG
• TUDCA 500MG
• Psylium Husk 10g
• Fish oil tablets

Training: Legs A (Quad Focus)

Hammer strength plate Leg Extension – 3x8 90kg (fail 9th)

Hammer strength laying leg curl– 3x10x 53kg

Cybex hack squat 3x9 90kg

Hip/leg press 2x9 160kg - Drop set 1x9 160kg 1x9 120kg 1x9 70kg

Hammer strength Hip Adductor Machine – 3x10 138 (full stack) hold & squeeze

Free motion Horizontal calf – 3x8 125kg

Ab crunch machine 3x20







Macros: Breakfast

• Sirena Chilli Tuna Lite (1 pack, drained)
• Banana, Fresh (1 medium)
• Chobani Fit Greek Yogurt Vanilla (1 pack)
• Ceres Organics Organic Brown Rice Cakes (30g)

Lunch

• Guzman Y Gomez Mild Grilled Chicken (1 serving)
• Sanderson Farms Chicken Tenderloins (60g)

Dinner

• Silver Fern Farms Beef Eye Fillet Steak (200g)
• Roma Cous Cous (50g)

Snacks

• Rokeby Protein Milk Smoothie, Dutch Chocolate (425mL)

Total Daily Macros

• Calories: 1,961.5 kcal
• Protein: 173.9 g
• Carbohydrates: 208.1 g
• Fat: 50.0 g

@the_alcatraz can I get an avatar update ? Either pick above or body shot attached here cheers broski

 

[the_alcatraz]

General Comments: Another solid chest focused push day, however did get a slight niggle in outer delt / shoulder nothing crazy but will either give complete rest day on these movements for remainder of the split or just do lighter controlled weights to still give some stimulus. Feeling really really lean going to have a sick base to build from when I start growth phase.



AAS:

• 120MG Test E Weekly (EOD inj)
• 40MG Anavar - 20MG pre workout AM / 20MG PM
• 100MG Mast P Weekly (EOD inj)

Peptides:

• 4IU HGH ED
• 3.5mg Reta Weekly
• 150MG NAD+ Weekly (EOD inj)
• 10MG SLU-PP322 pre workout

Ancillaries:

• 10MG Tadalafil ED

Supplements:

• Orthoplex MagTaur Xcell (magnesium blend multi vitamin)
• Carusos Bergamot
• BioMedica C-Max (High dose)
• Swisse Calcium + D3 + K2
• Swisse CO-ENZYME Q10
• Thompsons Phytosterol Complex
• NAC 800MG
• TUDCA 500MG
• Psylium Husk 10g
• Fish oil tablets

Training: 𝗣𝗨𝗦𝗛 A -




Cross body fly low to high iso 3x9 26.5kg

Pec Fly Machine — 3x9 x 68kg (failure 10th)

Hammer strength MTS incline 3x8 80kg

Hammer strength wide converging chest press 3x9 85kg

Hammer strength shoulder press— 3x9 46kg

Gym80 seated lat raise 3x 50kg

Gymleco tricep push 3x 10 55kg

Hammer strength MTS tricep extension 3x10 30kg







Macros: Breakfast

• Chobani Fit Greek Yogurt (1 tub)
• Sirena Chilli Tuna Lite (1 pack, drained)
• Banana (1 medium)
• Ceres Organics Organic Brown Rice Crackers (24 g)

Lunch

• Sanderson Farms Chicken Tenderloins (80 g)
• Potatoes, Roasted with Oil (50 g)
• Coop Salmon & Prawn Sushi (1 pack)

Dinner

• Silver Fern Farms Beef Eye Fillet Steak (200 g)
• Potatoes, Roasted with Oil (100 g)

Snacks

• Coles Perform Elite Whey High Protein (2 scoops)
• Dose & Co. Collagen Peptides (1 serving)
• Whole Milk (250 g)
• Whole Wheat Bread (2 thin slices)
• Springhill Farm Choc Oat Slice (1 serving)
• Apple, Fresh with Skin (1 small)

Total Macros

• Calories: 1,793 kcal
• Protein: 166.9 g
• Carbs: 178.9 g
• Fat: 42.3 g

General Comments: Quads destroyed on that session, hack squat & the hip / leg press are really clicking for me on legs going to prioritise those movements going forward. Suns out so I have thrown a little MT2 into the stack going super low dose & just pre sun expose like 150mcg tbh I think its already working abit.



AAS:

• 120MG Test E Weekly (EOD inj)
• 40MG Anavar - 20MG pre workout AM / 20MG PM
• 100MG Mast P Weekly (EOD inj)

Peptides:

• 4IU HGH ED
• 3.5mg Reta Weekly
• 150MG NAD+ Weekly (EOD inj)
• 10MG SLU-PP322 pre workout
• 150mcg pre high sun expose

Ancillaries:

• 10MG Tadalafil ED

Supplements:

• Orthoplex MagTaur Xcell (magnesium blend multi vitamin)
• Carusos Bergamot
• BioMedica C-Max (High dose)
• Swisse Calcium + D3 + K2
• Swisse CO-ENZYME Q10
• Thompsons Phytosterol Complex
• NAC 800MG
• TUDCA 500MG
• Psylium Husk 10g
• Fish oil tablets

Training: Legs A (Quad Focus)

Hammer strength plate Leg Extension – 3x8 90kg (fail 9th)

Hammer strength laying leg curl– 3x10x 53kg

Cybex hack squat 3x9 90kg

Hip/leg press 2x9 160kg - Drop set 1x9 160kg 1x9 120kg 1x9 70kg

Hammer strength Hip Adductor Machine – 3x10 138 (full stack) hold & squeeze

Free motion Horizontal calf – 3x8 125kg

Ab crunch machine 3x20







Macros: Breakfast

• Sirena Chilli Tuna Lite (1 pack, drained)
• Banana, Fresh (1 medium)
• Chobani Fit Greek Yogurt Vanilla (1 pack)
• Ceres Organics Organic Brown Rice Cakes (30g)

Lunch

• Guzman Y Gomez Mild Grilled Chicken (1 serving)
• Sanderson Farms Chicken Tenderloins (60g)

Dinner

• Silver Fern Farms Beef Eye Fillet Steak (200g)
• Roma Cous Cous (50g)

Snacks

• Rokeby Protein Milk Smoothie, Dutch Chocolate (425mL)

Total Daily Macros

• Calories: 1,961.5 kcal
• Protein: 173.9 g
• Carbohydrates: 208.1 g
• Fat: 50.0 g

@the_alcatraz can I get an avatar update ? Either pick above or body shot attached here cheers broski

lean AF legend LFG

@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths @ChewedSleek @Allupfromhere @pigsy

 

[Grumpy1]

Looking good bro
Did you overcook the steak on purpose

 

[ChewedSleek]

Lean as fuck bro!

 

[MJL95]

Lean as fuck bro!

Cheers brother this is about as lean as I’ll ever get couldn’t be happier

Looking good bro
Did you overcook the steak on purpose

Actually some lamb backstrap but not my finest work haha

 

[Oths]

Getting shredded... looking great brother

 

[MJL95]

SPONSERED BY @big boss Pharma ​

General Comments: First day on the new oils & peps fso we had to bring it extra, shoulder held up okay throughout this still not going max weight as I give it time to heal up to 100%. I was previously using a very highly respected EVO approved vendor & the seamless transfer to new oils was reassuring 0 PIP , easy to draw 27g , I take my Test E & Mast P shot in same needle & they mixed perfectly fine overall very happy. The HGH & Reta are noticeably clearer when re constituted than what I previously had, I have also dropped back an IU on the HGH as I believe this will be better product so back to 3 & titrate up as needed. 10/10 for energy & mood only slight downside have to work Sat & Sun this week but will make most of it & do big 8KM walks during the day.

Mods let me know I need to tweak anything as they aren't on EF yet but assume they will have to

AAS:

• 120MG Test E Weekly (EOD inj) - Big Boss
• 40MG Anavar - 20MG pre workout AM / 20MG PM
• 100MG Mast P Weekly (EOD inj)

Peptides:

• 3IU HGH ED - Big Boss
• 3.5mg Reta Weekly - Big Boss
• 150MG NAD+ Weekly (EOD inj)
• 10MG SLU-PP322 pre workout
• 150mcg MT2 pre high sun expose

Ancillaries:

• 10MG Tadalafil ED

Supplements:

• Orthoplex MagTaur Xcell (magnesium blend multi vitamin)
• Carusos Bergamot
• BioMedica C-Max (High dose)
• Swisse Calcium + D3 + K2
• Swisse CO-ENZYME Q10
• Thompsons Phytosterol Complex
• NAC 800MG
• TUDCA 500MG
• Psylium Husk 10g
• Fish oil tablets

Training: 𝗣𝗨𝗟𝗟 B

Meganass lat pull down iso 3x10 46.25kg (fail 11th)

Seated cross body cable pull down iso 3x8 40.5kg

Megamass row 3x9 42.5kg (strict form hold at top)

Strive extreme row 3x11 130kg (weight loaded at bottom, partial 11th)

Strive diverging row 3x9 85kg

Hammer strength Rear delt 3x10 55kg - controlled, hold

Seated Shrugs 3x12 60kg - controlled, hold, squeeze

Cable Bayesian Curl — 3x10 15kg

Strive preacher 3x10 25kg

Ab crunch 2x15 60kg



Macros: Breakfast

• Banana (1 medium)
• Ceres Organic Brown Rice Crisps (12g)
• Honey (10g)

Lunch

• Beef Pho (500g)
• Ground Beef Patties (120g)

Dinner

• Wok Noodles (25g)
• Chicken Tenderloin (200g)
• Cauliflower (30g)
• Asparagus (30g)
• Carrots (30g)

Snacks

• Coles Perform Elite Whey High Protein (2 scoops)
• Whole Milk (250g)
• Macro Organic Australian Rolled Oats (30g)
• Chobani Vanilla Greek Yoghurt (1 pouch)

Total

1805.5 kcal | 177.3g Protein | 170.0g Carbs | 35.4g Fat

 

[the_alcatraz]

SPONSERED BY @big boss Pharma ​

General Comments: First day on the new oils & peps fso we had to bring it extra, shoulder held up okay throughout this still not going max weight as I give it time to heal up to 100%. I was previously using a very highly respected EVO approved vendor & the seamless transfer to new oils was reassuring 0 PIP , easy to draw 27g , I take my Test E & Mast P shot in same needle & they mixed perfectly fine overall very happy. The HGH & Reta are noticeably clearer when re constituted than what I previously had, I have also dropped back an IU on the HGH as I believe this will be better product so back to 3 & titrate up as needed. 10/10 for energy & mood only slight downside have to work Sat & Sun this week but will make most of it & do big 8KM walks during the day.

Mods let me know I need to tweak anything as they aren't on EF yet but assume they will have to

AAS:

• 120MG Test E Weekly (EOD inj) - Big Boss
• 40MG Anavar - 20MG pre workout AM / 20MG PM
• 100MG Mast P Weekly (EOD inj)

Peptides:

• 3IU HGH ED - Big Boss
• 3.5mg Reta Weekly - Big Boss
• 150MG NAD+ Weekly (EOD inj)
• 10MG SLU-PP322 pre workout
• 150mcg MT2 pre high sun expose

Ancillaries:

• 10MG Tadalafil ED

Supplements:

• Orthoplex MagTaur Xcell (magnesium blend multi vitamin)
• Carusos Bergamot
• BioMedica C-Max (High dose)
• Swisse Calcium + D3 + K2
• Swisse CO-ENZYME Q10
• Thompsons Phytosterol Complex
• NAC 800MG
• TUDCA 500MG
• Psylium Husk 10g
• Fish oil tablets

Training: 𝗣𝗨𝗟𝗟 B

Meganass lat pull down iso 3x10 46.25kg (fail 11th)

Seated cross body cable pull down iso 3x8 40.5kg

Megamass row 3x9 42.5kg (strict form hold at top)

Strive extreme row 3x11 130kg (weight loaded at bottom, partial 11th)

Strive diverging row 3x9 85kg

Hammer strength Rear delt 3x10 55kg - controlled, hold

Seated Shrugs 3x12 60kg - controlled, hold, squeeze

Cable Bayesian Curl — 3x10 15kg

Strive preacher 3x10 25kg

Ab crunch 2x15 60kg



Macros: Breakfast

• Banana (1 medium)
• Ceres Organic Brown Rice Crisps (12g)
• Honey (10g)

Lunch

• Beef Pho (500g)
• Ground Beef Patties (120g)

Dinner

• Wok Noodles (25g)
• Chicken Tenderloin (200g)
• Cauliflower (30g)
• Asparagus (30g)
• Carrots (30g)

Snacks

• Coles Perform Elite Whey High Protein (2 scoops)
• Whole Milk (250g)
• Macro Organic Australian Rolled Oats (30g)
• Chobani Vanilla Greek Yoghurt (1 pouch)

Total

1805.5 kcal | 177.3g Protein | 170.0g Carbs | 35.4g Fat

back looks hard and wide legend

@Grumpy1 @abolone @koba @gar71 @BSS @Scuffer @Oths @ChewedSleek

 

[Mast e baiter]

Great log brother looking bloody fantastic!

 

[Grumpy1]

Following

 

[Scuffer]

The detail In your back is awesome brother

 

[ChewedSleek]

Nice rear double bi brother!

 

[MJL95]

Great log brother looking bloody fantastic!

Cheers mate taking a while to get here & tell ya what I’m ready to start eating & growing

The detail In your back is awesome brother

Nice rear double bi brother!

Cheers legends, usually have Saturday morning in the office to myself for a little posing session hahah

 

[Oths]

Back looking great mate good shit

 

[MJL95]

Back looking great mate good shit

Cheers brother really appreciated

 

[MJL95]

SPONSERED BY @big boss Pharma

General Comments: Skin splitting pump that one, strength was actually down a little just due to being so dieted down but getting crazy veins & some stations across shoulders & chest. 7 more days of Anavar & pushing this diet THEN WE GROW. Shoulder holding okay hoping with legs then rest day it’s back to full tilt in a couple days.


AAS:

• 120MG Test E Weekly (EOD inj) - Big Boss
• 40MG Anavar - 20MG pre workout AM / 20MG PM
• 100MG Mast P Weekly (EOD inj)

Peptides:

• 3IU HGH ED - Big Boss
• 3.5mg Reta Weekly - Big Boss
• 150MG NAD+ Weekly (EOD inj)
• 10MG SLU-PP322 pre workout
• 150mcg MT2 pre high sun expose

Ancillaries:

• 10MG Tadalafil ED

Supplements:

• Orthoplex MagTaur Xcell (magnesium blend multi vitamin)
• Carusos Bergamot
• BioMedica C-Max (High dose)
• Swisse Calcium + D3 + K2
• Swisse CO-ENZYME Q10
• Thompsons Phytosterol Complex
• NAC 800MG
• TUDCA 500MG
• Psylium Husk 10g
• Fish oil tablets

Training : 20 min hard cardio pre, 15 min infra red sauna post
PUSH B

1. M Torture Pec Dec 2x12 45kg 1x 11 50kg (fail 12th)
2. High‑to‑Low Cable Fly — 3x10 20kg (fail 10th)
3. Arsenal incline 2x6 100kg(fail 6th)- drop set 1x5 95kg 1x10 60kg
4. M torture seated wide chest press 2x8 82.5kg 1x7 80kg
5. Newtech shoulder press 1x10 50kg 1x10 55kg 1x10 60kg
6. Upright smith rows 3x8 30kg
7. Tricep rope push down 3x10 27.5kg
8. Arsenal overhead tricep 3x10 45kg
9. Ab crunch 2x15 60kg

Macros: Breakfast

• Ceres Organics Organic Brown RiceCakes — 3 cakes
• Honey — 10 g

Lunch

• ALB-GOLD Wok-Noodles — 40 g
• Sanderson Farms Chicken Tenderloins— 250 g
• Apple, fresh with skin — 1 small

Dinner

• Beef mince, 95% lean — 200 g
• Potatoes, roasted with oil — 50 g
• Sweet potato, baked — 50 g
• Chobani Greek Yogurt, Vanilla Bean — 150 g
• Macro Organic Australian Rolled Oats — 30 g

Snacks

• Coles Perform Elite Whey High Protein— 2 scoops
• Dose & Co. Collagen Peptides, unflavoured— 1 serving
• Whole milk — 250 g

Total daily macros

• Calories: 1,723.2 kcal
• Protein: 189.9 g
• Net carbs: 149.1 g
• Fat: 35.4 g

 

[strongmanaroo]

SPONSERED BY @big boss Pharma

General Comments: Skin splitting pump that one, strength was actually down a little just due to being so dieted down but getting crazy veins & some stations across shoulders & chest. 7 more days of Anavar & pushing this diet THEN WE GROW. Shoulder holding okay hoping with legs then rest day it’s back to full tilt in a couple days.


AAS:

• 120MG Test E Weekly (EOD inj) - Big Boss
• 40MG Anavar - 20MG pre workout AM / 20MG PM
• 100MG Mast P Weekly (EOD inj)

Peptides:

• 3IU HGH ED - Big Boss
• 3.5mg Reta Weekly - Big Boss
• 150MG NAD+ Weekly (EOD inj)
• 10MG SLU-PP322 pre workout
• 150mcg MT2 pre high sun expose

Ancillaries:

• 10MG Tadalafil ED

Supplements:

• Orthoplex MagTaur Xcell (magnesium blend multi vitamin)
• Carusos Bergamot
• BioMedica C-Max (High dose)
• Swisse Calcium + D3 + K2
• Swisse CO-ENZYME Q10
• Thompsons Phytosterol Complex
• NAC 800MG
• TUDCA 500MG
• Psylium Husk 10g
• Fish oil tablets

Training : 20 min hard cardio pre, 15 min infra red sauna post
PUSH B

1. M Torture Pec Dec 2x12 45kg 1x 11 50kg (fail 12th)
2. High‑to‑Low Cable Fly — 3x10 20kg (fail 10th)
3. Arsenal incline 2x6 100kg(fail 6th)- drop set 1x5 95kg 1x10 60kg
4. M torture seated wide chest press 2x8 82.5kg 1x7 80kg
5. Newtech shoulder press 1x10 50kg 1x10 55kg 1x10 60kg
6. Upright smith rows 3x8 30kg
7. Tricep rope push down 3x10 27.5kg
8. Arsenal overhead tricep 3x10 45kg
9. Ab crunch 2x15 60kg

Macros: Breakfast

• Ceres Organics Organic Brown RiceCakes — 3 cakes
• Honey — 10 g

Lunch

• ALB-GOLD Wok-Noodles — 40 g
• Sanderson Farms Chicken Tenderloins— 250 g
• Apple, fresh with skin — 1 small

Dinner

• Beef mince, 95% lean — 200 g
• Potatoes, roasted with oil — 50 g
• Sweet potato, baked — 50 g
• Chobani Greek Yogurt, Vanilla Bean — 150 g
• Macro Organic Australian Rolled Oats — 30 g

Snacks

• Coles Perform Elite Whey High Protein— 2 scoops
• Dose & Co. Collagen Peptides, unflavoured— 1 serving
• Whole milk — 250 g

Total daily macros

• Calories: 1,723.2 kcal
• Protein: 189.9 g
• Net carbs: 149.1 g
• Fat: 35.4 g

Looking peeled bro, the growth will be legendary! At that current BF it will be easy to grow on a clean bulk, can't wait to see the results !!

 

[the_alcatraz]

SPONSERED BY @big boss Pharma

General Comments: Skin splitting pump that one, strength was actually down a little just due to being so dieted down but getting crazy veins & some stations across shoulders & chest. 7 more days of Anavar & pushing this diet THEN WE GROW. Shoulder holding okay hoping with legs then rest day it’s back to full tilt in a couple days.


AAS:

• 120MG Test E Weekly (EOD inj) - Big Boss
• 40MG Anavar - 20MG pre workout AM / 20MG PM
• 100MG Mast P Weekly (EOD inj)

Peptides:

• 3IU HGH ED - Big Boss
• 3.5mg Reta Weekly - Big Boss
• 150MG NAD+ Weekly (EOD inj)
• 10MG SLU-PP322 pre workout
• 150mcg MT2 pre high sun expose

Ancillaries:

• 10MG Tadalafil ED

Supplements:

• Orthoplex MagTaur Xcell (magnesium blend multi vitamin)
• Carusos Bergamot
• BioMedica C-Max (High dose)
• Swisse Calcium + D3 + K2
• Swisse CO-ENZYME Q10
• Thompsons Phytosterol Complex
• NAC 800MG
• TUDCA 500MG
• Psylium Husk 10g
• Fish oil tablets

Training : 20 min hard cardio pre, 15 min infra red sauna post
PUSH B

1. M Torture Pec Dec 2x12 45kg 1x 11 50kg (fail 12th)
2. High‑to‑Low Cable Fly — 3x10 20kg (fail 10th)
3. Arsenal incline 2x6 100kg(fail 6th)- drop set 1x5 95kg 1x10 60kg
4. M torture seated wide chest press 2x8 82.5kg 1x7 80kg
5. Newtech shoulder press 1x10 50kg 1x10 55kg 1x10 60kg
6. Upright smith rows 3x8 30kg
7. Tricep rope push down 3x10 27.5kg
8. Arsenal overhead tricep 3x10 45kg
9. Ab crunch 2x15 60kg

Macros: Breakfast

• Ceres Organics Organic Brown RiceCakes — 3 cakes
• Honey — 10 g

Lunch

• ALB-GOLD Wok-Noodles — 40 g
• Sanderson Farms Chicken Tenderloins— 250 g
• Apple, fresh with skin — 1 small

Dinner

• Beef mince, 95% lean — 200 g
• Potatoes, roasted with oil — 50 g
• Sweet potato, baked — 50 g
• Chobani Greek Yogurt, Vanilla Bean — 150 g
• Macro Organic Australian Rolled Oats — 30 g

Snacks

• Coles Perform Elite Whey High Protein— 2 scoops
• Dose & Co. Collagen Peptides, unflavoured— 1 serving
• Whole milk — 250 g

Total daily macros

• Calories: 1,723.2 kcal
• Protein: 189.9 g
• Net carbs: 149.1 g
• Fat: 35.4 g

Sliced AF legend
LFG